Category: mfuk20160901

Struggling to de-stress? Then try stretching it away – you’ll improve both how you feel and your long-term health. People who practised yoga for 90 minutes twice a week for three months reported lower feelings of both stress and fatigue, with blood tests showing a 10-15% reduction in the key biological markers for inflammation, according to research published in the American Society Of Clinical Oncology journal. Long-term chronic inflammation is thought to be responsible for many life-threatening conditions, including heart disease and cancer, so get into yoga or other meditation-based exercise to stay feeling fit, happy and healthy.

Model Daniel Ventura

1 Maintain tension

The only way to get your abs to grow thicker and more defined is to make sure they are exposed to the maximum amount of tension every time you train them.

Why it works

“To make a muscle grow you must make it work harder than it has done before,” says former Royal Marine PTI Sean Lerwill. “Tension is key to increasing workload, so ensure your abs are engaged before you do a single rep then focus on maintaining this tension until the set finishes.”

2 Pause at the top

Taking a one-second pause at the top of a crunch, or any other abs-specific move, significantly increases how much work your abs muscles must do in each set.

Why it works

“Introducing a pause not only forces you to think about muscular tension, it also works the abs hard to support your bodyweight in this top position. That means you’re more likely to maintain tension during the lowering part, which is when most people switch off,” says Lerwill.

3 Take your time

Rushing your reps might get the set over quicker, but taking your time will work your muscles thoroughly and make your results rocket.

Why it works

“When training your abs the quality of each rep is more significant to muscular growth and definition than quantity of reps,” says Lerwill. “Slowing each rep down so your abs do all the work prevents any ‘cheat’ reps to give you better results faster.”

4 Vary the angles

Hitting your abs from a variety of angles will activate more muscle fibres for greater growth returns.

Why it works

“For the most impressive six-pack possible you need to work your obliques – your side abs – which are responsible for rotating your torso,” says Lerwill. “The more exercises you do that move your torso in different ways – up, down, left, right – the greater the growth potential.”

5 Add resistance

As with all muscles, once your abs are comfortable managing a given weight they’ll no longer have the impetus to grow. Adding extra weight forces them to keep adapting.

Why it works

“Once you can do an abs move until the cows come home, you need additional resistance to give your muscles the stimulus they need to keep responding and growing,” says Lerwill.

6 Do static holds

Isometric or static holds such as planks work your entire core, especially the deep-lying muscles that play a pivotal role in torso stability and good posture.

Why it works

“Planks and other static holds should form a key part of your abs training plan,” says Lerwill. “Prioritise good form and keeping your abs, lower back and glutes engaged. This will activate the small stabilising muscles behind fluid movement, and allow you to lift heavier when doing big moves like squats and deadlifts.”

With only three calories per clove and no real protein, fats or vitamins to speak of, it’s easy to think that the only benefit of garlic is adding a tasty kick to your dinner. But new research, published in the Journal Of Agricultural And Food Chemistry, suggests that hydrogen sulfide – the compound responsible for garlic’s pungent smell – acts as a chemical messenger that instructs your blood vessels to relax, allowing more blood to move through and so reducing the workload on your heart. However, hydrogen sulfide is only formed when fresh garlic is cut or crushed, so dried garlic or garlic extract won’t have the same heart-healthy quality. But while garlic is good news for your ticker, it’s not for your breath – so don’t forget the gum.

63% The reduction in the number of colds suffered by subjects given garlic versus a placebo in a 12-week study, according to the Journal Of Advances In Therapy

If you want to lose your paunch, start punching. Study subjects who followed a 12-week boxing high-intensity interval training programme reduced body-fat levels by 13.2%, their waist by 5.3% and total body mass by 4.1%, according to results published in the BMC Sports Science, Medicine And Rehabilitation journal. What’s more, the boxers significantly reduced their blood pressure, increased their VO2 max – the measure of cardio fitness – by 16%, and increased their sense of vitality by 54%. So if you’re struggling to shift your belly, don’t throw in the towel – turn the page for our guide to boxing yourself leaner.

4.1% The average reduction in subjects’ body mass index (BMI) scores following the 12-week HIIT boxing programme, according to the Australian research

25% The improvement in feelings of general health and happiness reported by the study subjects who had completed the four-times-aweek three-month programme

Belly busting boxing circuit

Illustrations Sudden Impact Photography Getty, iStock

Do this three-move boxing HIIT circuit to torch fat fast. Do 40 seconds of bag work, rest 20 seconds, do 40 seconds of sprawls, rest 20 seconds, then finish with 40 seconds of sit-outs. Rest for 60 seconds, then repeat the circuit three more times.

BAG DRILL

Keep it simple: throw straight punches, pivoting on your back foot when you hit with your rear hand. Aim for a mixture of power and speed, and keep your non-punching hand by your chin – it’s a good habit to get into and gives your shoulders an extra workout.

SPRAWL

MMA fighters use the sprawl to defend the doubleleg takedown – a wrestling move similar to a rugby tackle – but its up-down nature makes it a perfect fat fighter. Drop your hips low to the floor, keeping your chest up, then pop back to your stance fast.

SIT OUT

The sit-out is your go-to escape if an MMA opponent sprawls on you. Start face-down on all fours, then lift one hand and kick your opposite leg through, aiming for your foot to land where your hand was. Return to the start and repeat on the other side.

Jon, brand director

#MustTriHarder

I’m not a big fan of isolation lifts, much preferring heavy compound moves. But to add muscle faster I’ve embraced single-joint moves, like cable triceps press-downs. The aim is to keep tension on the muscle throughout each set and get the biggest pump possible.

Ben, deputy editor

#JointEffort

I’ve been working on improving my hip, knee and ankle joint mobility using a squat progression devised by movement coach Ido Portal. I’ve suffered with knee pain ever since tearing a cruciate ligament a few years ago during an MMA sparring session, but increasing my ROM has worked wonders relieving it.

Joe, editorial director

#ShoulderTheBurden

I’ve been spending more gym time on my shoulders: firstly working on improving mobility, then doing slow and controlled reps to work the muscles hard, but in a safer way that doesn’t risk injury. After all, what use are bigger shoulders if you can’t raise your arms?

Sam, fitness editor

#BattleReady

I tested the new Under Armour HealthBox, an activity band, heart rate monitor and smart scale combo, at GSK’s Human Performance Lab. I can conclusively report 30 seconds of manic battle rope thrashing is sufficient to reach max heart rate — and break this fitness journo. Read the MF review on p31.

It’s said a change is as good as a rest – but in the pursuit of living a better life, I’d say stepping up is far more beneficial than lying down. This issue of Men’s Fitness has one theme running from the first page to the last, and it’s the importance of trying to do things differently. To do things better.

Inside we bring you an interview with Rudimental’s DJ Locksmith, fresh from a 30-day fat-loss challenge (p33). We put the spotlight on action hero Matt Damon, who’s rolled back the years to reprise his role as Jason Bourne (p46). And we’ve got an exclusive training feature with golf superstar Rory McIlroy, whose new-found love of lifting weights has driven his career to incredible heights (p68).

You’ll read a lot of instantly applicable training, nutrition and life tips from these men, who’ve put their reputations and bodies on the line to dominate the stage, the screen and the green.

But the beauty of change is that it’s all relative. For you to lead to a fitter, healthier and happier life, all it takes is small steps in the right direction. Start today and those little steps will soon make a big difference.

Joe Warner, editorial director @JoeWarnerUK