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Workout 23

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GE T L EA EAN N IN

28 DAYS Swap fat for muscle with our 28-day plan Whether Wheth er yo you’ u’re re re retu turn rnin ing g to tr trai aini ning ng af afte terr a twotw o-we week ek fe fest stiv ive e re rest st or yo you’ u’re re pi pick ckin ing g up a train tra inin ing g gu guid ide e fo forr th the e fi firs rstt ti time me,, th this is pl plan an wi will ll kick ki ck-s -sta tart rt yo your ur Ne New w Ye Year ar fi fitn tnes ess s re regi gime me.. It It’s ’s been be en bu buil iltt us usin ing g a sy syst stem em th that at ta take kes s yo your ur le leve vell of ab abil ilit ity y in into to ac acco coun untt an and d yo you u do don’ n’tt ne need ed an any y spec sp ecia iall ki kitt to do it it.. He Here re’s ’s ho how w it wo work rks. s.

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1

Training You do four four bodywei bodyweight ght circui circuits ts per wee week, k, clocki clocking ng up as many many reps reps as possi possibl ble e in the the time time allo allowe wed. d. This This will will help help you you torc torch h fat. fat.

2

Recovery

3

Nutrition

The The good good newsis newsis that that you you get get thre three e rest rest days days a week. wee k. This This is import important ant because because your your body needs needs time time to respo respond nd to the the wo work rk you’ you’re re doing. doing.

At the the back back of this this progr program amme me is a comp comple lete te guid guide e to eati eating ng for for a bett better er body.No body.No fads fads.. No diets. diets. Just Just sound sound nutrit nutrition ion advice advice that that works. works.

mensfitness.co.uk /3

Introduction Introdu ction

HAPPY

NEW

YOU Put the excess of Xmas behind you and get into the best shape of your life

There There are are a few few unwa unwant nted ed thin things gs that that the the fest festiv ive e seas season on guaran guarantee tees. s. You will will watch watch dismal dismally ly unfunn unfunny y Christ Christmas mas specia speciall epis ep isod odes es of sitc sitcom oms. s. You You will will ha have ve an argu argume ment nt with with a clos close e rela relati tive ve.. You You will will ge gett sock socks. s. And And you you will will exit exit the the holi holida days ys a coup couple le of kilo kilos s heav heavie ierr than than you you were were duri during ng the the prepre-mi minc nce e pie pie pe peri riod od.. The The good good news news is that that all of the the ab abov ove e (apa (apart rt from rom the the rela relati tive ve)) is ea easi sily ly reme remedi died ed.. You You ca can n go ba back ck to watc watchi hing ng box box sets sets of your your favo favour urit ite e show shows. s. You You ca can n exch exchan ange ge the the socks socks.. And And you you ca can n foll follow ow this this 28-da 28-day y kitkit-fr free ee progr program amme me to burn burn the the fat. at. Firs First, t, let’ let’s s an answ swer er a few few ke key y ques questi tion ons. s.

4/Get Get Lean Lean In 28Days 28Days

Isn’t it easier to add muscle with weights? You mi migh ghtt th think ink tha thatt to mak make ea big bi g di diff ffer eren ence ce to th the e wa way y you look, loo k, yo you u nee need d a com comple plex x tr traini aining ng progr pro gramme amme that req require uires s fa fancy ncy kit.. Well, that kit that’s ’s not true true.. Your body bod y doe doesn’ sn’tt kno know w whe whethe therr or no nott you ou’r ’re e us usin ing g ki kitt – it  just resp responds onds to the type and diff di ffic icul ulty ty of a mo mov vem emen ent. t. So if your yo ur wo work rkouts outs caus cause e mus muscul cular ar fatigue, fati gue, you’ you’re re challen challenging ging yourself your self suffi sufficientl ciently y to promot promote e both bot h fa fatt los loss s and mus muscle cle gro growth. wth.

GET LEAN IN 28 DAYS I want to lose fat. Shouldn’t I  just go running r unning? ? No. Run No. Runnin ning g isn isn’t ’t the be best st way to lose los e fa fat. t. The There’s re’s noth nothing ing wro wrong ng with wi th inte intense nse inte interv rval al tr traini aining ng but lon long, g, ste steady ady-pa -pace ced d runs are ineffi ine fficie cient nt and can also rai raise se your yo ur le leve vels ls of str stress ess horm hormone one,, causi ca using ng yo your ur bo body dy to ho hold ld on to fat. fa t. By doi doing ng res resist istanc ance e ex exerc ercise ise you yo u alte alterr yo your ur bod body y com compos positi ition on and gai gain n mus muscle cle,, whi which ch (unl (unlik ike e fat) is ac acti tive ve ti tiss ssue ue – and th that at means me ans yo you u burn mor more e cal calori ories es even ev en whe when n yo you’r u’re e at res rest. t.

I’m new to training. Will I be able to cope? These wo These work rkout outs s are de desig signed ned to be acc access essibl ible e to beg beginne inners. rs. You do as ma man ny re reps ps as you ca can n in the al allo lotte tted d ti time me.. If you can only onl y do fi fiv ve pr pres ess-u s-ups ps in 40 seco se cond nds, s, tha that’s t’s fi fine ne.. Jus Justt try to do at le leas astt on one e mo more re th the e ne next xt week. we ek. If yo you’r u’re e fa fatig tigued ued bef before ore the th e en end d of th the e se set, t, re rest st br brie iefl fly y and an d tr try y to sq sque ueez eze e ou outt on one e mo more re rep. re p. Do Doin ing g one fi final nal re rep p wh when en you’ ou’re re tir tired ed wi will ll mak make e a hug huge e differ dif ferenc ence e to yo your ur pro progre gress. ss.

I’ve been training for a while. Will this be too easy?

What do I do when I’ve finished the plan?

If you th thin ink k th that at do doin ing g as ma many ny diamond press press-ups -ups (p19) as pos possib sible le fol follo lowe wed d by as many man y one one-l -leg eg sq squat uats s (p (p20) 20) as poss po ssib ible le is to too o ea easy sy the then n you have hav e Hercule Herculean an streng strength th lev levels. els. Forr thesame re Fo reaso ason n tha thatt thi this s plan is acc access essibl ible e to beg beginne inners, rs, it wi will ll als also o po pose se a ch chall allen enge ge to exp experienc erienced ed ex exercise ercisers. rs. If you yo u sti still ll fin find d tha thatt yo you’re u’re sail sailing ing through thro ugh it, yo you u cou could ld al alwa ways ys add ten sec second onds s to eac each h ex exerc ercise ise..

If yo you’v u’ve e com comple pleted ted the plan plan,, you yo u mi migh ghtt lik like e to re rewa ward rd yours yo urself elf wit with h some somethin thing g lik like ea new ne w pa pair ir of tr train ainer ers. s. An And d you may ma y als also o want to in inv ves estt in th the e next ne xt is issu sue e of Men’s Fitness . The Th e ma main in re reaso ason n we sa say y tha thatt is be beca caus use e the be best st wa way y of makin mak ing g pr progr ogres ess s is to fo foll llow ow a structured structure d and progre progressiv ssive e plan. The Th e ab abse senc nce e ofa go good od pl plan an is the re reaso ason n mo most st pe peop ople le fa fail il to see se e th the e re resul sults ts the they y wa want. nt.

‘Doin ing g one fin inal al rep whe hen n you ou’r ’re e tirred will make a ti huge diff differ erenc ence e to you ourr pr prog ogrress’ How to do the workouts

When should you train? Here Here’s ’s a guid guide e to when when you shou shoulld work ork out out

WEEK EEKS 1-4 1-4 Circuits

Reps

Time

Rest

Each Each work workout out is perfo performe rmed d as a circ circui uit, t, so you do one one set set of each ach of the exerc exercise ises s in order order without without resting.

Using Using the princip principle le of doin doing g as many many reps reps as possib possible le in the the giv given time time means means the plan plan will will be a chall challen enge ge whatever whatever your leve levell of fitnes fitness. s.

Each exercise exercise should should be performed performed for a set set peri period od of time. time. The The time time will will gradually gradually increase increase as the progra programme mme progresses.

Take Take minimal rest between between exercise exercises s and follow follow the suggested suggested rest periods periods between between circuits.



Monday Workout orkout A



Tuesday Workout orkout B



Wednesday Rest



Thursday Workout orkout C



Friday Rest



Saturday Workout orkout D



Sunday Rest

Suit yoursel yourselff You don’t don’t have have to stic stick k to the the days days we’ve we’ve suggested suggested but, but, in orde orderr to give give your body body time time to recov recover er,, try to avoid avoid doing workouts workouts on more more than than two two consecutive days.

WORKOUT

EXERCISE

1

It’s time to dig your training kit out of the bottom drawer and work up a sweat. The first workout in this plan will work your entire body, so you may want to prepare yourself for some muscle soreness tomorrow. It alternates between lower-body and upper-body exercises, which means you can work without stopping because while one muscle group is training, the other is recovering. This will also help to keep your heart rate high, which will have a positive impact on your cardiovascular fitness.

WEEK 1

TIME

REPS

WEEK 2

TIME

REPS

WEEK 3

TIME

REPS

WEEK 4

TIME

REPS

Lunge 40sec

2

TIME

45sec

REPS

TIME

50sec

REPS

TIME

55sec

REPS

TIME

REPS

Press-up 40sec

3

TIME

45sec

REPS

TIME

50sec

REPS

TIME

55sec

REPS

TIME

REPS

Squat 40sec

4

Inverted shoulder press

5

TIME

45sec

REPS

40sec

TIME

TIME

50sec

REPS

45sec

REPS

TIME

TIME

55sec

REPS

50sec

REPS

TIME

TIME

REPS

55sec

REPS

TIME

REPS

Step-up 40sec

6

45sec

50sec

55sec

TIME

REPS

TIME

REPS

TIME

REPS

TIME

REPS

40sec

n/a

45sec

n/a

50sec

n/a

55sec

n/a

Plank

6/Get Lean In 28 Days

GET LEAN IN 28 DAYS 1

Lunge Take a big step forwards and lower until your knees are bent at 90˚. Keep your torso upright andyour knees in line with your toes. FORM TIP

Make sure your step forwards is big enough. You don’t want to take a short stride and force your knee in front of your toes.

2

Press-up Start with your bodyin a straight line and your hands below your shoulders with your arms straight. Bend your elbows to lower your chest to thefloor, then press back up without letting your hips sag.

FIT TIP

Don’t sacrifice good form for more reps. Go all the way down at the bottom and all the wayup at the top.

FORM TIP

Don’t cheat by thrusting your head towards the floor. Make sure your chest brushes the floor each rep for maximum range of motion.

mensfitness.co.uk/ 7

WORKOUT

3 Squat With your fingers to your temples, bend your knees until your thighs are at least parallel to the floor. Keep your torso upright and your knees in line with your toes. FORM TIP If you can’t wiggle your toes when you’re at the bottom of the squat, your weight distribution is wrong – it’s too far forwards.

4 Inverted shoulder press Place your feet on a chair or box and your hands on the floor just in front of the chair. Form an inverted ‘V’ with your body, then bend your elbows until your head nearly touches the floor. Then push back up. FORM TIP The straighter your legs, the greater the challenge to your shoulder muscles. The same goes for the distance your hands are from the box – the closer they are, the bigger the training benefit.

8/Get Lean In 28 Days

FIT TIP Don’t cheat yourself by doing half reps. If you can’t get low in the squat, stretch your hamstrings and glutes.

GET LEAN IN 28 DAYS 5

Step-up Place one foot on the chair or box with your back upright and your arms by your sides. Push up with your leading leg, then step back down the way you came FORM TIP

FIT TIP For an extra challenge, you can bring the knee of your trailing leg up to hip height each time you step up.

Avoid pushing yourself up with your trailing leg. The raised leg should be doing most of the work.

6

Plank Position yourself so that your feet are together and your body is straight from head to heels with your elbows underneath your shoulders and you’re looking down. FORM TIP Aim to hold the position without letting your hips sag. If you drop your hips you’ll put excess pressure on your spine.

mensfitness.co.uk/9

WORKOUT

EXERCISE

1

Reverse lunge

2

Decline press-up

3

Still going? Good. It’s the second workout that decides whether you’re going to complete the plan or not. After this you’ll have started to form the exercise habit. Like the first workout, this uses the format of alternating between upper- and lower-body exercises. Most of the exercises are variations of the ones that you did in the first session, but a bit harder. A reverse lunge, for example, is about as challenging as a normal lunge on your strength levels, but it requires much more co-ordination and stability.

WEEK 1

TIME

REPS

40sec

TIME

TIME

REPS

45sec

REPS

40sec

TIME

WEEK 2

TIME

TIME

TIME

REPS

50sec

REPS

45sec

REPS

WEEK 3

TIME

TIME

TIME

REPS

55sec

REPS

50sec

REPS

WEEK 4

TIME

REPS

55sec

REPS

TIME

REPS

Squat jump 40sec

4

Dive-bomber ber press-up

5

TIME

45sec

REPS

40sec

TIME

TIME

50sec

REPS

45sec

REPS

TIME

TIME

55sec

REPS

50sec

REPS

TIME

TIME

REPS

55sec

REPS

TIME

REPS

Side step-up 40sec

6

45sec

50sec

55sec

TIME

REPS

TIME

REPS

TIME

REPS

TIME

REPS

40sec

n/a

45sec

n/a

50sec

n/a

55sec

n/a

Side plank ank

10/Get Lean In 28 Days

GET LEAN IN 28 DAYS 1

Reverse lunge Take a big step backwards andbend both knees until they are at 90˚. Push through your front foot to return to the start and repeat the move on the other side. FORM TIP

The bottom position of a reverse lunge should look identical to the bottom position of a forwards lunge.

2

Decline press-up Get into a press-up position with your feet on a chair or box, your hands beneath your shoulders and your body in a straight line from head to heels. Lower your upper body, keeping your elbows pointing back, not out, until your nose almost touches thefloor. Then push back up.

FIT TIP

Go higher for bigger benefits. The higher your feet are, the harder it is to complete each rep.

FORM TIP

Try to keep your elbows in at your sides while performing your reps. Don’t allow them to flare out to the sides.

mensfitness.co.uk/11

WORKOUT

3 Squat jump Lower into a squat, then  jump up explosively so your feet leave the ground. Land and absorb the impact, drop into the next squat and repeat the exercise. FORM TIP You’ll get the best training benefit if you aim to jump as high as possible, but make sure you absorb the impact as you land.

4 Dive-bomber press-up Start in an inverted V position with your backside raised. Bend your arms to lower your head to the floor. Once your head has gone past your arms, raise your torso and lower your hips so they come near to – but don’t touch – the floor. Reverse back to the start to complete one rep. FORM TIP The closer you can get your chest to the floor when you move through the exercise, the bigger the strength increase.

12/Get Lean In 28 Days

FIT TIP Goingback to the start can bethe hardest part. Make every effort to reverse the movement for the full benefit.

GET LEAN IN 28 DAYS 5

Side step-up Stand sideon to a chair or box with one foot raised so that your kneeis bent at about 90˚. Push through your raised foot to straighten your leg. FORM TIP

You should aim to make this a one-sided move by avoiding pushing off the floor with your trailing leg.

6

Side plank Your body should be straight from head to heels with your elbow directly below your shoulder.

FIT TIP

Protect your shoulder joint by making sure your elbow is directly below your shoulder.

FORM TIP

If you can’t hold the top position, try raising then lowering yourself into position to work your side abs.

mensfitness.co.uk/13

WORKOUT

EXERCISE

1

It’s a bit early for you to have made massive advances in your fitness levels, but that hasn’t stopped us from stepping up the difficulty. Trust us – in the long run you’ll be glad we did. The offset pressups force you to take most of your weight on one side, which makes them tougher than a conventional press-up. When doing the eccentric shoulder press it’s difficult enough to just get into position to start the move. Make sure you move any valuable family heirlooms out of the way before you attempt it.

WEEK 1

TIME

REPS

WEEK 2

TIME

REPS

WEEK 3

TIME

REPS

WEEK 4

TIME

REPS

Sissy squat 40sec

2

Offset press-up

3

TIME

45sec

REPS

40sec

TIME

TIME

50sec

REPS

45sec

REPS

TIME

TIME

55sec

REPS

50sec

REPS

TIME

TIME

REPS

55sec

REPS

TIME

REPS

Split squat 40sec

4

Eccentric shoulder press

5

TIME

45sec

REPS

40sec

TIME

TIME

50sec

REPS

45sec

REPS

TIME

TIME

55sec

REPS

50sec

REPS

TIME

TIME

REPS

55sec

REPS

TIME

REPS

Step-up jump 40sec

6

45sec

50sec

55sec

TIME

REPS

TIME

REPS

TIME

REPS

TIME

REPS

40sec

n/a

45sec

n/a

50sec

n/a

55sec

n/a

Plank

14/Get Lean In 28 Days

GET LEAN IN 28 DAYS 1

Sissy squat From a standing position, place one foot behind and outside the line of your other foot. Bend both knees to feel a stretch in your glutes.

FIT TIP The key to this move is stepping far enough to give yourself room to descend. If you can’t, stretch your glutes.

FORM TIP Keeping your chest upright as you bend your knees will help activate, stretch and strengthen your glutes.

2

Offset press-up Do a press-up but instead of lowering straight down, lean over to one side as you lower, then push back up to the start. Alternate sides each rep.

FORM TIP You can make this move slightly easier by taking a wider foot position. Make it harder by putting your feet together.

mensfitness.co.uk/15

WORKOUT

3 Split squat Stand with one foot in front of theother, both feet pointing forwards. Keeping your body upright, bend at the knees until your back knee almost touches the floor and your front knee is directly over your front foot. Swap sides halfway through. FORM TIP This is a comparatively easy exercise, so make sure you go as deep as possible to derive a training benefit.

4 Eccentric shoulder press Walk your feet up a wall until your body is straight from head to heels and your arms are straight. Lower your body to the ground by bending your elbows. Reset and repeat the move, without pressing back up. FORM TIP If you can’t lower yourself under control, start by getting into the position and doing a static hold.

16/Get Lean In 28 Days

FIT TIP Your aim isto get as close to the wall as possible but if you’re new to this move, don’t expect to do this straight away.

GET LEAN IN 28 DAYS 5

Step-up and jump Place one foot on a chair or box with your back upright and your arms by your sides. Push up explosively with your leading leg so you jump off the box and land on both feet. Swap sides with each rep. FORM TIP To protect your knees you need to make sure that you don’t land with stiff legs.

6

Plank Position yourself so that your feet are together andyour body is straight from head to heels with your elbows underneath your shoulders and your head looking down Hold the position without letting your hips sag

FIT TIP Usea mirror or a partner to make sure you’re in the right position – it’s all too easy to hold your hips too high.

FORM TIP If this exercise becomes to easy, raise one foot off the floor to increase the instability and add an extra challenge to your core.

mensfitness.co.uk/17

WORKOUT

EXERCISE

1

When you’re halfway through this workout, you might suspect that we don’t want you to finish it. Well, we do, but it is a big step up in difficulty. Take your time and work steadily through them. If you go too fast too early, you’ll blow up half way through the session. If you can’t get through it without taking short breaks, don’t worry. Get your breath back and try to do at least one more rep (provided it is with perfect form) before the end of the time. Fatiguing is fine. Letting yourself off easy isn’t.

WEEK 1

TIME

REPS

WEEK 2

TIME

REPS

WEEK 3

TIME

REPS

WEEK 4

TIME

REPS

Lunge jump 40sec

2

Diamond d press-up p

3

One-leg squat

4

Handstand shoulder press

5

TIME

45sec

REPS

40sec

TIME

REPS

TIME

REPS

TIME

REPS

TIME

REPS

TIME

REPS

TIME

REPS

TIME

REPS

TIME

REPS

55sec

REPS

50sec

REPS

TIME 55sec

50sec

45sec

REPS

TIME

55sec

50sec

45sec

40sec

TIME

REPS

45sec

40sec

TIME

TIME

50sec

TIME

REPS

55sec

REPS

TIME

REPS

Box jump 40sec

6

45sec

50sec

55sec

TIME

REPS

TIME

REPS

TIME

REPS

TIME

REPS

40sec

n/a

45sec

n/a

50sec

n/a

55sec

n/a

Plank

18/Get Lean In 28 Days

GET LEAN IN

28 DAYS 1

Lunge  jump Start in the lower part of a lunge, then jump up explosively so your feet leave the ground. Swap legs in mid-air and land in a lunge with your opposite foot forward, then repeat.

FIT TIP

Thisis a big test of balance and, by the end of the set, it also becomes a test of your lactic acid tolerance. Best of luck.

FORM TIP

Make sure you descend all the wayinto the lunge so that your knees are bent at 90˚ before you jump up.

2

Diamond press-up Hold your body in a straight line from head to heels and your thumbs and index fingers together to form a diamond, Lower your body, making sure you keep your elbows pointing back rather than to the sides. FORM TIP

This is a difficult move so if you can’t do many reps, you can elevate your hands to perform the move at an incline.

mensfitness.co.uk/19

WORKOUT

GET LEAN IN 28 DAYS

3 One-leg squat Stand on oneleg, then lower into a squat. Keep your torso upright, your spine neutral and your knees in line with your toes. FORM TIP

You can perform this move with your free leg either behind or in front of your working leg. If you can’t do either, hold on to something for support.

4 Handstand shoulder press Walk your feet up the wall until your body is straight from head to heels andyour arms are straight. Lower your body to the ground by bending your elbows. Push back to the start ifyoucan to repeat the move. FORM TIP

If you can’t do a single rep, do eccentric (lowering) reps instead.

20/Get Lean In 28 Days

FIT TIP

If you’re struggling to keep your non-working leg raised, your abs and core may need strengthening.

WORKOUT

GET LEAN IN 28 DAYS

5 Box jump Start with a box or chair in front of you. Lower into a quarter squat, then jump up onto the box. Step back down and repeat. FORM TIP Aim to landas softly as possible to minimise the impact on your knees.

6 Side plank Your body should be straight from head to heels with your elbow directly below your shoulder. FORM TIP If you’re struggling to hold this position you can perform the move with your knees bent so your knee, rather than your foot, is in contact with the floor.

22/Get Lean In 28 Days

FIT TIP You could probably have worked this out but thehigher the box, the more difficult the exercise.

In association with

THE NEW RULES OF NUTRITION How to eat to get the body you want

THE NEW RULES

OF NUTRITION

THE MF ANTIDIET PLAN Follow our comprehensive healthy eating guide to ditch those Christmas kilos

   c     i     t    e     l     h     t     A     W     @     j    e    r    y    d    e    e    J     h    r     t    e    u    l    v    o    i     S    O    c    r     l    e    a    d     M   o    r     M    o   r     t     i     l    e     d    l     E    i     M     t    r    s     A    i    r    s    h     C    e     l     i    r    o     M    t     i    m    d    e    o    b     T    u    y    S     h   r    p   e    a    k    r    g    l    a    o    W     t    o     h   n     P   a    v    y    o    n    e    s    o    p    D     i     L    r    o    n    t    o    c     J    e    r    s    i     d    r     D    o    t    r     W     A

It’s dark and cold outside, the

news is that to get rid of this

gym’s closed, and the lure of

excess flab, you don’t need to

everything you need to return to

stodgy puddings and Quality

exist on a dodgy diet of nettle

your svelte self, and then carry

Street is strong. All this means

tea and grapefruit for the next

on until you’re looking better

that most of us emerge from

fortnight. You just need some

than ever before. To make it

the Christmas period a bit fatter

sensible advice about what

ultra-simple, we’ve split it up

than we were before. The good

to eat and what to avoid.

into the following four parts.

1

The basics of healthy eating p4 The principles that should underpin any good nutrition plan

3

Keep it simple p8 If you don’t want to follow a meal plan, use this straightforward system

2

This guide gives you

Four-week fat-buster p6 Your meal-by-meal guide that will help you lose 2kg each week for a month

4

What supp p12 Our expert guide will get you clued up on sports supplements

mensfitness.co.uk/3

THE BASICS OF

HEALTHY EATING Smart nutrition can make all the difference in building a lean body

Whether you want to build muscle or lose fat, the process starts in the

Drink lots of water RULE 1 At leasttwo litres

kitchen, not the gym. Eating a day will keep your body functioning perfectly. properly will fuel your training sessions, help you feel alert and energised, provide the building blocks of muscle and keep your metabolism firing to burn body fat. Here are the seven straightforward rules you need to follow.

4/ Te New Rules of Nutrition

The most efficient nutritional tweak you can make to your diet is the easiest and cheapest of all. Dehydration will have an impact on your performance in the gym and the office – research indicates that 5% dehydration can lead to a 30% drop in function – and can affect the way your body stores fat and repairs muscle. Carry a water bottle around with you all day, sipping from it every few minutes.

Eat your greens

Pack in the protein

RULE 2 Every meal you eat should include colourful veg.

RULE 3 Include this musclebuilding staple at every meal.

There’s no such thing as too much veg, especially if you’re talking about vegetables grown above ground – they’re packed with vitamins, phytochemicals and fibre, and will fill you up without sending your calorie count soaring. Cruciferous vegetables such as broccoli, kale, cabbage and cauliflower are ideal, though other dark, leafy greens like spinach are also excellent. Regardless of what else you’re eating, your plate should be about half-full of vegetables at every meal. Fruit is also good for you, but it’s conducive to storing fat thanks to its high fructose content – limit yourself to two or three pieces a day.

Protein is one of the most important components of the diet – it’s crucial to building muscle, keeps you full, helps tissue repair and the immune system, and provides you with energy.So what’s the right amount? Estimates range from one to four grams per kilo of bodyweight per day, but most nutritionists agree that two grams is the minimum for a hard-training athlete. Aim to eat a wide variety of protein foods to get the full range of muscle-building amino acids – lean meat, fish, eggs and dairy produce are all excellent sources of protein, though lower-quality protein can also be found in nuts, seeds and beans. Include a fistsized portion at every meal.

THE NEW RULES

OF NUTRITION

Don’t avoid fats

Free range is better

Eat at the right times

Stay natural

RULE 4 Instead of fearing all fats, pile up on the natural kind and avoid the processed ones.

RULE 5 Happy, non-stressed animals are the tastiest – and the best for your health.

RULE 6 Fuel your workouts and keep your energy stores topped up.

RULE 7 If in doubt, don’t eat anything that a caveman wouldn’t have had access to.

Although it might seem contradictory to eat fats when you’re trying to lose fat, dietary fats are by no means all bad. The ones to avoid at all times are trans fats, while some studies suggest that saturated fat intake should be kept low. This means skipping cakes, biscuits and margarine and cutting back on red meats and cheese. The fats you need are monounsaturates and polyunsaturates, found in olive oil, nuts, seeds and oily fish. These include omega 3 and omega 6 fatty acids, which have been proven to aid strength and aerobic training, protect the body from injuries and help it recover from training wear and tear.

Whether you’re worried about animal welfare or not, most experts agree that free-range meat and fish is better for your body. Free-range chickens have a more varied diet and get more exercise, allowing the development of more muscle, which tends to contain more zinc, amino acids, iron, selenium, phosphorus, zinc and vitamins A, B and K. Farmraised salmon have also been found to contain up to eight times the level of carcinogens as their wild brethren, while grass-fed beef tends to have much higher levels of conjugated linoleic acid and omega 3s than the kind fed on grain and beef tallow.

When you’re training hard, you want to eat about an hour or two before your workouts, and again immediately afterwards. Your snacks should include both carbs and protein to help restore glycogen levels in your muscles and repair muscle tissue. A perfect post-workout snack might be a bagel with cream cheese, or a tuna and pasta salad. For the rest of the day, eat small meals at regular intervals of two or three hours, with the aim of having some protein with every meal. This way you keep your glycogen levels topped up and prevent your body from breaking down the proteins that you need for muscle rebuilding.

This is the simplest rule when deciding what to eat: keep it natural. Processed foods – biscuits, cakes, ready meals, fizzy drinks, crisps – are mostly high in calories but low in essential nutrients, so they are poor at fuelling workouts and rebuilding muscle but good at making you fat and sapping your energy. Avoid things containing preservatives that you can’t spell or ingredients you wouldn’t keep in the kitchen. Eat things that will rot eventually, so that you know they’re fresh. As a general rule, if itgrowsin the ground or used to have a face, it’s fine; if it comes in a packet, be wary.

mensfitness.co.uk/5

Fat Loss Plan

FOURWEEK FATBUSTER This eating plan is based on natural, unprocessed foods and will help you shed loads of fat Processed may be tasty and convenient, your body hasn’t evolved to deal with it very well – and it usually encourages fat storage. This meal plan, created by nutritionist Christine Bailey (advancenutrition.co.uk), replaces processed sugary foods and carbs with fresh fruit, nuts, seeds and animal proteins. The fats it contains are healthy unsaturated ones, while it also contains plenty of muscle-building amino acids. Follow this plan for a month while following the workouts in our Get Lean In 28 Days supplement and you’ll shed around 2kg of fat a week, helping you get the lean, muscular body you want.

Lemon crab salad To make

Mix 1 bag ofmixedsalad leaves, ½ a sliced red onion, a handful of black olives, somecucumber slices, sugarsnap peas and 1 grated carrot. Top with 125gof canned white crab meat anddress with lemon juice andolive oil.

Red onion contains fat-melting vitamin C andchromium, a mineral that helps insulin response, which reduces sugar cravings.

6/ Te New Rules of Nutrition

Carrots arehigh in thesoluble fibre calcium pectate. This fills you up and binds with acids in the body to reduce levels of LDL (‘bad’) cholesterol.

Crab meat is low in caloriesbut rich in omega 3 fattyacids, which can reduce hungerpangs and help muscle growth.

Olives have omega 3 fatty acids that trigger hungercurbing signals in your brain. They arealso rich invitamins A,C and E.

THE NEW RULES

OF NUTRITION

42 fat-fighting meals that will help you build a lean physique Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Breakfast

Breakfast

Breakfast

Breakfast

Breakfast

Breakfast

Breakfast

1 grapefruit. 2-egg omelette with ½ an avocado, spinachand 2 chopped tomatoes.

150g sautéed prawnswith 6 sliced mushrooms and ½ chopped red pepper. 150g fresh pineapple slices.

Bowl of blueberries and raspberries. 2 poached eggs with asparagus and 4 grilled mushrooms.

Slices of melon with cashewnuts. 3 slices oflean roast beef with 2 baked tomatoes.

Bowl of cherries. 2 scrambled eggs with 5 asparagus spears.

Bowl of blueberries and raspberries. 1 cold salmon filletwith panfried tomatoes and mushrooms.

100g cooked prawns with green beans. 1 chopped apple and 2tbsp seeds.

Snack 1 banana.

Snack

Snack

Lunch

Smoked salmon slices. Carrot and

Handful of seeds. 1 apple.

celery sticks.

Lunch

150ggrilled cod fillet with lemon juice and freshly ground black pepper. Green salad with lemon juice and 1tspolive oil, 50g sugar snap peas, cucumber slices, ½ a red pepper and 2tbsp black olives. Bowl of blueberries and melon.

Lunch 150g cooked chicken breast with baby spinach, salad leaves, cucumber, avocado, 2 tomatoes, 1 red onion, lemon juice and olive oil. 30g almonds. 1 apple.

300ml Covent Garden Tomato & Basil soup. Cold pan-fried venison steak served with a bag of mixed salad leaves, ½ red pepper, 2tbsp black olives, sliced cucumber, celery and 1 tomato. Slicesof melon.

Snack 3 coldlean beef slices. Carrot sticks.

Snack

1 apple. Handful of raisins and almonds.

2 slices ofham, sliced cucumber and celery.

Lunch

Lunch

300ml Covent Garden Scotch Broth soup. Grilled pork fillet with spinach salad (baby spinach, mixed lettuce leaves, ½ red onion, ½ red pepper, cucumber, celery). 1 satsuma.

Leftover squash and turkey casserole. Large mixed salad.

Snack 1 hard-boiled egg. Carrot sticks.

Snack

Snack

1 hard-boiled egg. 2 oatcakes.

2 slices ofham. Carrot sticks.

Dinner Coat 1 turkey breast in juice and zest of 1 orange and 1tsp grated ginger. Grill for 15 minutes and serve with 1 baked sweet potato, 100g steamed broccoli and asparagus. 100gfresh raspberries with 2tbsp flaked almonds.

Snack Snack

Dinner

Dinner

300ml Covent Garden Scotch Broth soup. Pan-fry 1 venison steak for 10 minutes, thenadd 1tbsp balsamic vinegar, 150ml beef stock and 50g pitted cherries. Cook until soft. Serve with 100g green beans, 100g carrots and 3 newpotatoes.

Stir-fry 1 sliced chicken breast, 1tbsp soy sauce, juice of1 orange, 2 chopped spring onions, 1 slicedgreen pepper and 1 bag ofstirfry veg. Serve with 2tbsp cashewnuts and 60g noodles (dry weight). Sliced fresh pineapple.

Dinner Bake 2 sliced turkey breasts with 1 cubed butternut squash, 1 red onion,1 red pepper, 2 sweet potatoes, 400g canned chopped tomatoes, 300ml beefstock and dash of paprika for 45 minutes. Serve half with steamed broccoli and green beans (save other half for Fri lunch).

Snack Handful of raisins and almonds. 1 pear.

Dinner 300ml Covent Garden Tomato & Basil soup. Baked salmon fillet with lemon  juice (cook an extra salmonfillet for Sat) served with 60g steamed carrots, 60g sugar snap peas, 60g green beans and 1 baked sweet potato.

Snack Snack

2 slicesof ham and 2 tomatoes.

4 oatcakes with ham.

Lunch Lunch Grilled turkey breast with 1 baked sweet potato, salad leaves, cucumber, sugar snappeas,½ a red pepper, 2tbsp black olives and ½ a red onion. Slices of fresh pineapple.

Lemon crab salad (see recipe opposite). Slices of melon.

Snack 2 oatcakes. Smoked salmon slices.

Dinner Sauté 125g pork cut into strips with 1 onion and a bag of

Snack 100g cooked prawns. Celery and carrot sticks.

Dinner

Snack

Frittata made with 2 eggs, 3 new potatoes, spinach leaves and 1 red pepper. Steamed broccoli and carrots and salad.

1 banana. Handful of cashewnuts.

Snack

stir-fry vegetables, 1tbsp soy sauce and a little water. Serve with 2tsptoasted sesame seeds and 60g noodles (dry weight). 1 satsuma.

Snack 2 oatcakes. Handful of almonds and raisins

1 banana.Handful of macadamia nuts.

Snack Snack

30g macadamia nuts. Handful of raisins.

Snack 2 satsumas.

1 banana. Handful of macadamia nuts.

Daily total

Daily total

Daily total

Daily total

Daily total

Daily total

Daily total

1,840 calories, 163g carbs, 130g

1,713 calories, 147g carbs, 156g protein, 60g fat

1,956 calories, 179g carbs, 130g protein, 87g fat

1,841 calories, 201g carbs,138g protein, 60g fat

1,816 calories, 185gcarbs, 120g protein, 71g fat

1,827 calories, 172g carbs, 133g protein, 72g fat

1,746 calories, 159gcarbs, 140g protein, 66g fat

protein, 79g fat

2 oatcakes. Smoked salmon slices.

mensfitness.co.uk/ 7

KEEP IT SIMPLE It’s easy to create a healthy diet using this meal generator

There’s more than one way to eat healthy food and we’re giving you the choice. You could follow the straightforward four-week meal plan on p6-7 – or you could make dietary decisions even easier by simply using this meal generator, which lets you eat foods you like while still staying healthy. We’ve provided a range of foods to choose from: for each meal you eat pick two or three, making sure you include at least one source of protein and one piece of fruit or veg with each meal or snack. We’ve also highlighted foods you should avoid, which may not always be the ones you expect. Eat little and often because six small meals spread throughout the day is better for fat loss than a couple of huge ones, and don’t worry about counting calories or grams of macronutrients. This isn’t a diet – it’s just a better way to think about eating.

8/ Te New Rules of Nutrition

Focus on protein Protein will make you feel fuller for longer, so you’ll be less tempted by snacks, and it’ll also provide the nutrients needed to repair damaged muscles and therefore build muscle mass. Protein requires the body to use more calories for digestion than carbs do, so it’ll give your system a helpful fatburning nudge.

Don’t avoid fat Ditch the idea that eating fat makes you fat – itsimply isn’t true. You need plenty of healthy monounsaturated fats – the kind you’ll find in avocados and mostnuts – inyour diet. Saturated fats aren’t as good for you but there’s no need to avoid them entirely. The ones to skip are trans fats – but you’ll only find these in processed foods, which the meal generator avoids.

Go heavy on veg Feel free to pile your plate high with as much veg as you like, particularly cruciferous and leafy green veg such as broccoli and spinach – it’s almost impossible to eat too much, and all of these are full of important nutrients.

THE NEW RULES

OF NUTRITION

Breakfast ✓ Eat these

Have as much fruit, vegetables and protein as you like

✓ Mushrooms

✓ Tomatoes

✓ Oats

✓ Blueberries

✓ Grapefruit

✓ Grapes

✓ Melon

✓ Milk

✗ Avoid these Don’t be tempted by these traditional breakfast staples

✓ Good-quality sausage

✓ Strawberries

✓ Eggs

✓ Bacon

✓ Natural yoghurt

✓ Smoked salmon

✗ Cereal ✗ Dried fruit ✗ Margarine ✗ Bagels ✗ Shop smoothies ✗ Muffins ✗ Fruit juice ✗ Bread ✗ Cereal bars ✗ Jam ✗ Croissants ✗ Yoghurt

Snacks

✓ Beef jerky

✓ Almonds

✓ Cherries

✓ Blackberries

✓ Brazil nuts

mensfitness.co.uk /9

Lunch ✓ Eat these

More protein and fresh veg will keep your fat loss on track

✓ Sardines

✓ Chicken

✓ Beans

✓ Mackerel

✓ Beetroot

✓ Hard cheese

✓ Cottage cheese

✓ Avocado

✗ Avoid these Processed foods are convenient but full of bad fats and salt

✓ Salad leaves

✓ Artichoke

✓ Home-made soup

✓ Tuna

✓ Peppers

✓ Ham

✗ Pasta salad ✗ Coleslaw ✗ Quiche ✗ Sandwich fillers ✗ Wraps ✗ Crackers ✗ Low-fat mayo ✗ Oat cakes ✗ Baked potatoes ✗ Baguettes ✗ Tinned soup ✗ Sandwiches

Snacks

✓ Olives

✓ Bananas

10/ Te New Rules of Nutrition

✓ Pineapple

✓ Greek yoghurt

✓ Apples

THE NEW RULES

OF NUTRITION

Dinner ✓ Eat these

Create a veg-heavy meal with a lean source of protein

✓ Broccoli

✓ Peas

✓ Lamb

✓ Cabbage

✓ Butternut squash

✓ Onions

✓ Asparagus

✓ Carrots

✗ Avoid these Tempted by takeaway options and booze? Just say no

✓ Cauliflower

✓ Aubergine

✓ White fish

✓ Salmon

✓ Beef

✓ Leeks

✓ Peanut butter

✓ Pumpkin seeds

✓ Pistachios

✓ Salsa

✗ Pasta ✗ Pies ✗ Takeaways ✗ Alcoholic drinks ✗ Ready meals ✗ Creamy curries ✗ Couscous ✗ Potatoes ✗ Risotto ✗ Rice ✗ Noodles ✗ Pizza

✓ Green tea

mensfitness.co.uk/11

WHAT SUPP Confused about what sports supplements to take? Use our guide to the key categories

If you make every effort to eat the right things,

Vitamin D

Fish oil

Whey protein

What The sun substitute

What The wonder fluid

What The muscle builder

maintain a healthy diet

Why You’re supposed to

Why ‘Having omega 3 fats in

Why This is probably the

through food alone, but

get vitamin D from the sun but that’s a forlorn hope in Britain – 20 minutes’ exposure provides all the vitamin D you need in summer but according to the National Institute of Health, it’s impossible to get enough in winter. ‘Vitamin D deficiency is common and is linked to reduced strength and increased body fat,’ says strength coach Joe Lightfoot (jplightfoot.com). ‘It’s also associated with diseases such as diabetes and depression. Supplementing is cheap and easy.’

your diet is important for your health and supplementation helps you to maintain a good ratio of omega 3 to omega 6 – modern humans consume far too much omega 6,’ says Lightfoot. ‘More specifically, studies have shown that fish oil supplementation results in decreased body fat and reduced inflammation.’ It has also been linked to an increase in levels of the ‘happiness hormone’ serotonin, greater focus in training, lower stress and resistance to illnesses including Crohn’s disease and some cancers.

most effective addition you can make to your nutrient regime – and the simplest. ‘It’s essential that you replace muscle glycogen after your workout and the best way todo that iswitha goodquality whey protein,’ says Fitness First trainer Thomas Eastham. But even someone who doesn’t train should make sure they’re getting adequate protein in their diet or consider topping up.

it’s certainly possible to

sometimes supplements can help. If you’re taking on a serious training programme or find yourself short of cooking time – or both – supplements are a simple and convenient way to get all the nutrients you need to build a strong, lean body. Buying supplements can be a baffling experience, though, since there are

How It’s available in

so many to choose from.

tablet or oral spray form. Official government recommendations are low but experts suggest 3,000IU a day, which has been proved safe in multiple studies. It’s fatsoluble, so take it with a meal.

Here we’ve boiled the many options down to the absolute essentials so you can be sure you’re getting the fitness fundamentals.

12 / Te New Rules of Nutrition

How Take a spoonful with

your meals. Most authorities recommend taking 1-4g a day, depending on how much oily fish you already eat.

How ‘Within 15 minutes of

finishing your training, your cells are in serious need of nutrients, so you should be taking your post-workout shake before you stretch,’ says Eastham. Some nutritionists recommend a hit of protein before training or as soon as you wake up. Ideally you’d get this from food but a shake is a reasonable option.

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