Mens Fitness

SFP1FMBFR 20J3 E4.
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Phetegrahy C|n Burrcws
Creem|ng 0anl|| Ogl|vl uslng
!ur|lqu prcducts
Hugh Iackman
Phetegrahy Bn Watts Creem|ng
Asla Clg|/C|stln Agncy
Cleth|ng Ra|ph Laurn B|ack Lab|
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Fru|t tethr|ll 13
1h scrt lngrdlnt ln th bdrccm
De|ngthedeuble 145
Ct strcng and watch ycurs|f grcw
|cr mcre deta||s see p56 cr gc tc
mensf|tness.cc.uk/subscr|be
And get 5 |ssues fcr 5 - pr|nt, cr pr|nt and
d|g|ta| - p|us a Cc|gate e|ectr|c tccthbrush
5UB5CklB 70
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58 Claws celeb
Plnd cut hcwHugh !ackman bul|t thls bcdy
T|meat thebar 141
Bul|d an awscm back wlth pu||-ups
Abs enta 14
1h slng| bst abs mcv ycu arn't dclng
162 Act|enIacksen
Samu| L cn Pury, P|ynn and th P|ash
39 NemereMr N|ceCuy
HcwRyan Ccs|lng gct ln flghtlng shap
106Cr|ll l|st
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48 5eedtra
Bttr ycur PB wlth ths pcwr tlps
Contents
Sptmbr20J3 |ssuJ5B
menstness.ce.ukSLlLMBLl 20J35
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20 P|tcherfect
Bul|d |g strngth tc stay cn th ba||
Tr||ngyarns 66
Fvrythlng ycu nd tc hav an advntur
6SLlLMBLl 20J3menstness.ce.uk
Musc|sa|ad p20
Cclngundrgrcund pB9
Strcngmantralnlng p11B
Arms upgrad p129
Advnturtlm p66
You don't have to be Lrnest
Shac||eton or even Lrnest
lem|ngway to have an adventure
Sure, some ot your most memorab|e
ones may |nvo|ve go|ng to tart|ung
|ocat|ons to ta|e on a deathdety|ng
c||mb or r|de, but an adventure
can be measured by the sense ot
ach|evement |t g|ves you or howhard
you have to push yourse|t to accomp||sh |t
And that means you can have an adventure
w|thout |eav|ng your town or your gym
We've ta|en that to heart th|s month
We've uncovered thr||||ng adventures you can
do |n the great outdoors, such as canyon|ng
|n Ar|zona (p39l and the uest Cha||enge |n
West Sussex (pS3l But we've a|so ta|en a
|oo| at cha||eng|ng gymjourneys, such as the
wor|out p|an that transtormed actor lugh
!ac|man troma norma| human be|ng |nto a
muscu|ar mutant tor nc Wo|vcrinc (pS3l
Whether you want to bu||d a body |||e an
act|on hero or head |nto the great outdoors,
turn the page to get your adventure started
Nck Hutchngs, dter
diter's letter
Trainer
Meve faster, burn fat
1h rady-fcr-anythlng wcrkcut
Pu|| ycur way tc blggr shcu|drs Hcw
tc bul|d rugby pcwr Bands, Bcsus and
vlbratlcn p|ats Ct strcng, gt |an
119
Fit List
erfect yeur deadlift technique
1cp cn|ln datlng tlps Stay flt ln
th cfflc Pat-burnlng fajltas
13
xperts
Charles eliquin impreves yeur abs
Austln Ha|y ta|ks trlath|cn !chn
Rcmanl||c cn harnsslng ycur hcrmcns
31
Features
The Welverine training plan
Pat |css upgradd Advnturs fcr
a|| Fxp|crrs plck th ssntla| plcs
cf klt thy wcu|dn't trav| wlthcut
5B
0ut There
Canyens - the last places left te explere
Surf wtsults cn tst tack|s
th 1hr Paks Cha||ng
B9
at Fit
When ene egg isn't un eeuf
Musc|-bul|dlng sausags and mash
Crl||lng fcr fat |css Prctln dccdd
103
Contents
Sptmbr20J3 |ssuJ5B
kaceFit
mbrace change te make a difference
Hydratlcn packs Ct rady fcr an
advntur rac ln just lght wks
45
0rlnk cnthgc p50 Knuck|dcwn p39
Musc|sa|ad p20 Strcngmantralnlng p11B Klck-start ycur galns p135 Mashandgrab p10B
BSLlLMBLl 20J3menstness.ce.uk
F0LL0WU5
is available fer syndicatien.
Please centact Nicele Adams en nicele_adams@dennis.ce.uk
er 44 l0} 20 7907 6134 fer details.
Did you know? ou ccn reserve c copy oj jree
ct cny newscgent in the UK. Ask your newscgent jor detcits.
facebcck.ccm/Mens||tnessMagaz|ne tw|tter.ccm/Mens||tnessMag
AM5, marketing ce-erdinater
What l've been u te est|ng the l|ttest ln
Med|a cha||enge, wh|ch a|ms to t|nd the
t|ttest man and woman |n the med|a
|ndustry lt's a stra|ghttorward c|rcu|t that
tests every musc|e group one m|nute ot
pressups, one m|nute ot s|tups and one
m|nute ot burpees l've d|scovered the |ey
to a|| ot them|s to get |nto a good rhythm
us|ng your breath|ng lor more |nto see
menst|tnesscou|t|ttest|nmed|a
0L, asseciate editer
What l've been u te C|amber|ng down
Ar|zona's L| Cap|tan canyon, wh|ch |oo|s
|||e someth|ng out ot a loadrunner
cartoon and |s on|y moderate|y |ess
per||ous Canyon|ng, as |t's |nown, |s
a m|x ot severa| d|tterent sports, a|| ot
wh|ch come w|th var|ous amounts ot r|s|
attached as|de tromthe dangers ot the
w||d |n Amer|ca, wh|ch |nc|ude tarantu|as
On the p|us s|de, l |oo| great |n a he|met
NlCK, editer
What l've been u te Cett|ng ready
tor th|s year's tr|ath|ons and adventure
races l'mout on my b||e every wee|
at the moment, as we|| as attempt|ng
to pertect my tront craw| |n lyde lar|'s
Serpent|ne l|do last year l d|d too
much steadystate d|stance wor|,
so th|s t|me l'mgo|ng tor shorter,
sharper sess|ons and |nterva| wor|
to boost speed and power
MN'5 Fl7N55 0nnls Pub|lshlng Ltd,
30 C|v|and Strt, Lcndcn WJ1 4!0
0l70lAL
diter Nlck Hutchlngs 020 7907 65J9
Asseciate diter !c| Snap 020 7907 6BJ6
Art 0irecter 0cncvan Wa|kr 020 7907 6522
Managing diter Chrls Ml||r 020 7907 6520
0euty Art diter Rcb Lavry 020 7907 65JB
Centent diter Bn |nc 020 7907 652B
5taff Writer SamRldr 020 7907 6523
5taff email flrstnam|astnamQdnnls.cc.uk
7hanks this issue Rlchard 0avls, Pannl Wl||lams (artl,
!c Wl||lams (subblngl, Ravna
Chattaura, Harry Hudscn (lntrnsl
Werk exerience enquiries mfwQdnnls.cc.uk
0lCl7AL
Website diter/ Max Andrtcn 020 7907 6B47
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50Manager Klmbr|y Shphrd
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Creu Publisher Russ|| B|ackman 020 7907 64BB
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Manager
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Classified 5ales xecutive Kathryn McCab 020 7907 6557
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Partnershis Manager Scphl Ccrg 020 7907 6B53
Marketing Ce-erdinater !ams Ycung 020 7907 6424
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xecutive
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Newstrade 0irecter 0avld Barkr 020 7907 64B9
Newstrade Manager !ams Mangan 020 7396 B042
0irect Marketing Manager Hc||y Ml||s 020 7907 6J5B
5yndicatien 5ales Manager Anj 0csaj-Ha|al 020 7907 6J32,
anjdcsaj-ha|alQdnnls.cc.uk
Licensing Manager Car|ctta Srantcnl 020 7907 6550,
car|cttasrantcnlQdnnls.cc.uk
5Nl0 MANACMN7
Chief 0erating 0fficer/ Brtt Rync|ds
Chief Financial 0fficer
Creu Finance 0irecter |an Lggtt
Chief xecutive 0fficer !ams 1y
Chairman P|lx 0nnls
1he paper used for this
magazine is produced
fromsustainab|e fibre,
manufactured by mi||s with
a va|id chain of custody.
0AMlAN, feature writer
What l've been u te lunn|ng more
than lorrest Cump A busy per|od ot
races was ||c|started by the Bath la|t
(p|cturedl, where l na||ed a newlB ot Jhr
20m|n than|s to better tocus |n tra|n|ng
l added h||| sess|ons, tempo runs and
tart|e|, rather than just go|ng out runn|ng
l to||owed that w|th the spectacu|ar|y h|||y
ra|| Marathon Wa|es and the J00|m
lace to the Stones u|tramarathon
5ubscr|be tc and get 5
|ssues fcr 5 p|us a Cc|gate
e|ectr|c tccthbrush - |R!
Ca|| 0B44 B44 00BJ cr
gc tc mnsfltnss.cc.uk/
|lnks/subscrlb
Pcr cvrsas subscrlptlcns
lnfcrmatlcn ca|| -44 (0l J795 5929J6
A|rady a subscrlbr7 Rnw
ycur subscrlptlcn cr chang
ycur dtal|s at subslnfc.cc.uk
OrlglnatlcnandrtcuchlngbyMu||lsMcrgan. PrlntdbyPc|star Blcstr. 0lstrlbutdbySymcur
0lstrlbutlcn, 2Fast Pcu|tryAvnu, LcndcnFCJA9P1. 1| 02074294000. Mn'sPltnss, ccpyrlght
20J3by0nnlsPub|lshlngLtd. A|| rlghtsrsrvd. Mn'sPltnsslsatradmarkandmaynct busd
cr rprcducdlnthUKcr Rpub|lc cf |r|andwlthcut thprmlsslcncf 0nnlsPub|lshlngLtd.
Mn's Pltnss ls pub|lshd ln th UKand Rpub|lc cf |r|and by 0nnls Pub|lshlng Ltd and ls sc|d subjct tc th
fc||cwlng trms. nam|y that lt sha|| nct wlthcut th wrlttn ccnsnt cf th Pub|lshrs flrst glvn b |nt, rsc|d,
hlrd cut cr cthrwls dlspcsd cf by way cf 1rad at mcr than th rccmmndd s||lng prlc shcwn cn th
ccvr and that lt sha|| nct b |nt, rsc|d cr hlrd cut ln a mutl|atd ccndltlcn cr ln any unauthcrlsd ccvr by way
cf 1rad cr afflxd tc cr as part cf any pub|lcatlcn cr advrtlslng, |ltrary cr plctcrla| mattr whatscvr.
Sptmbr20J3 |ssuJ5B
The stah ef are always in the thick ef the actien
heers
loo||ng tor even more tra|n|ng |nsp|rat|on
lead to the re|aunched Men's l|tness
webs|te, where you'|| t|nd hundreds ot
exerc|se rout|nes, ce|ebr|ty wor|outs,
v|deo tormgu|des, tra|n|ng b|ogs and
expert nutr|t|on t|ps You can a|so s|gn
up tor our wee||y news|etter and w|n
great pr|zes V|s|t menst|tnesscou|
0et more oo||oe
200P , Rolond Gorros
wlnner
200Z , S Cpen
wlnner 2004 , Auslrollon Cpen
wlnner
2012 , Vlmbledon
wlnner
IHE 8E5I PEkFOkMANCE
l5 IHE ONE IHAI LA5I5
lls no secrel Rogers cholce ls Glllelle Fuslon ProGllde Power. Cur besl rozor wllh our longesl
losllng blodes, occordlng lo o leodlng Europeon lesllng lnslllule*
*lesl done ln Dec 2010 by Sllllung Vorenlesl.
facebook.com/GilletteUK
10AUCUS 20J2menstness.ce.uk
kidinghigh
Spctacu|ar vlws ar th pay-cff fcr th |ung-
sp|lttlng, thlgh-burnlng cha||ng cf ndurc
mcuntaln blk rldlng. 1hls ls th 1cp cf th
Wcr|d, th flna| stag cf th annua| Crankwcrx
Fndurc vnt ln Whlst|r, Canada. Fvry sccnd
ccunts ln thls tlm trla|, whlch tsts guts as
much as tchnlqu and nduranc. 'Ycu can't
gc f|at cut - ycu nd tc rld at abcut 9B
sc ycu can hc|d lt a|| tcgthr,' says Brltlsh
rldr 0an Athrtcn, whc flnlshd fcurth ln th
svn-|g Wcr|d Srls |ast yar. '1h rldr whc
can gc hard and fast a|| day wlthcut mlstaks
wl|| tak hcm th wln.' Plv-mlnut blk
and rcwlng lntrva|s and ccmpcund |lfts h|p
Athrtcn hand| sctlcns ranglng frcmslx tc 20
mlnuts whl| da|lng wlth sccrchlng |actlc acld
and crlpp|lng fatlgu. Pcr mcr cn thls yar's
Crankwcrx vlslt crankwcrx.ccmand fcr UK
ccmptltlcns gc tc ukgravltyndurc.ccm.
1HFB|C
P|C1URF
menstness.ce.ukAUCUS 20J211
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0et cleser te the actien
1ak amazlng spcrts shcts wlth a
Nlkcn camra and ths pclntrs
frcm phctcgraphr 1cmMl|s
CDMPD5ITIDN Us th nvlrcnmnt tc
h|p ycu t|| th stcry. Scmtlms lt's grat
tc crcp ln tlght arcund scmthlng tc fccus
cn th actlcn, scmtlms lt's bttr tc pu||
back and a||cwth scnry tc add ccntxt.
EQUIPMENT On|y carry as much gar as ycu
nd, a||cwlng fcr ssntla|s such as battrls
and mmcry cards. 1hr's nc pclnt ln blng
sc cvr|cadd ycu can't gt up th mcuntaln.
Niken C00LlX7770
1h P7700has a N|KKOR|ns that malntalns
hlgh brlghtnss thrcughcut th 7.Jx zccmsc
lt can captur c|ar, dtal|d shcts ln |cw|lght.
Ycu can shcct up tc lght frams pr sccnd
tc captur a squnc cf a blg trlck cr |lft, whl|
th svn-b|ad lrls dlaphragmnab|s ycu tc
drawattntlcn tc th subjct cf ycur phctc by
d-fccuslng th backgrcund.
lcr ycur chcnce tc win c
Nikcn CDDLPlXP7770, visit
mensjitness.cc.uk7bigpicture
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Hewte get
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enl|ne dat|ng 1B
lmreve feetball
f|tness w|th th|s
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barnet 24
Pre-seasen t|s
freman ngland
feetball star 2B
Y0Uk C0UN700WN70AFl77k LlF
ked bleeded
Lat strawberr|es to h|t your gymtargets
- and f|nd success between the sheets
A dcse cf
v|tam|n C after
tra|n|ng reduces
ccrt|sc| |eve|s
fcr better musc|e
grcwth
Age, stress and d|et can a|| ta|e the|r
to|| on testosterone |eve|s, resu|t|ng |n
p|ateaus |n the gymand d|sappo|ntments
|n your |ove ||fe But a serv|ng of de||c|ous
strawberr|es can |eep you on top of
your game, accord|ng to research |n
Eio|oqicc| Psycnictry Lat|ng J00g w|||
g|ve you J00of the recommended
da||y amount of v|tam|n C, wh|ch has
been ||n|ed to |mproved ||b|do hat's
because |ts ant|catabo||c propert|es
decrease stress and anx|ety wh||e
ra|s|ng |eve|s of the fee|good hormone
oxytoc|n Add a generous do||op of
Cree| yoghurt for prote|n and z|nc,
wh|ch esca|ates your testosterone
|eve|s further, for more oomph |n the
we|ghts roomas we|| as the bedroom
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Celdcemfert
Pat c||s ln th bcdy ccnvrt nrgy tc hat whn w'r cc|d, acccrdlng tc rsarch ln th
NcwFnglcnd !ourncl C] Mcdicinc. Us ths ccc|lng tchnlqus tc mak ycur bcdy burn fat
L0N0
LVk LANK
5H00L0k TA
4
B each side
5ix-ack en ta
Preshen up your abs workout w|th th|s decept|ve|y tough move
ln a ress-u stance, walk

yeur feet back te a es|t|en
yeu f|nd teugh but can held.
The further yeu walk back, the
harder yeur muscles werk.
he p|an| |s a sound exerc|se,
but star|ng at the f|oor w||||ng the
c|oc| to count down won't bu||d
the strongest s|xpac| poss|b|e
lor that you need to ma|e the
core musc|es wor| harder you
need to ma|e the move unstab|e
hat's where the |ong |ever
p|an| shou|der tap exce|s
By s|mp|y wa|||ng your feet
bac| and cha||eng|ng your torso
to res|st rotat|on, you force your
abs and ob||ques to wor|
overt|me he |ey |s to |eep
your torso steady and avo|d
rotat|ng your h|ps or arch|ng
your bac| ry supersett|ng
themw|th pressups for an
added pectora| wor|out
4
B each side
abs workout w|th th|s decept|ve|y tough move
xerc|se,
w||||ng the
on't bu||d
poss|b|e
a|e the
der you
e unstab|e
ever
e|s
our feet
our torso
orce your
or|
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avo|d
ch|ng
tt|ng
or an
ut
ln a ress-u s
yeur feet back
yeu f|nd teugh
The further ye
harder yeur m
Chill-eut reem
1urn down your
househo|d heat|ng
- your metabo||c
rate |ncreases
when you're |n a
co|d env|ronment,
accord|ng to
nutr|t|ona| sc|ent|st
0r Wayne Askew.
5hewer shiver
A co|d shower won't
just burn fat, |t w|||
a|d recovery. Water
|mmers|on reduces
soreness for up to
four days after
exerc|se, a study at
the Un|vers|ty of
U|ster showed.
Ceel water
A dehydrat|on
study at the
Un|vers|ty of Utah
showed |t s|ows
metabo||sm,
mak|ng your body
|ess eff|c|ent at
burn|ng fat. Add
|ce to your shake
for a fat-|oss
doub|e whammy.
Try te kee yeur bedy st|ll as yeu br|ng

ene hand ever te br|efly teuch yeur
ees|te sheulder and then ut |t back
en the fleer. Reeat w|th the ees|te
hand and cent|nue te cemlete the set.
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and reduce bleed
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untl| lt starts tc smck.
Add th chlckn and
ccck fcr fcur mlnuts.
Add th cnlcn and
pppr cr chl||l and
ccck fcr a furthr
thr mlnuts.
Add th chl||l f|aks
and tcmatcs and
ccck fcr ancthr
thr mlnuts.
Warmth wraps fcr
twc mlnuts undr
a prhatd grl||.
Spccn th mlxtur lntc
th wraps, drss thm
wlth th ccrlandr,
ycghurt and avccadc,
and fc|d tc at.
Wra
star
|ns|de th|s faj|ta you'|| f|nd |ots of
bu|k-bu||d|ng, fat-burn|ng goodness
CRkY0CHURT
rev|des reb|et|cs
that remete
geed bacter|a |n
yeur |ntest|nes.
CHlLLl FLAk5
centa|n casa|c|n,
a cemeund that
rams u yeur
metabel|smte
burn mere caler|es.
minute
meal
7h|s c|ass|c Mex|can fa[|ta prcv|des
|cts cf prcte|n |n a pcrtab|e package
that can be eaten hct cr cc|d, mak|ng
|t a h|gh|y ccnven|ent musc|e-
bu||d|ng mea| cr pcst-gymsnack.
7he sp|cy rec|pe a|sc adds a whack
cf ca|cr|e-burn|ng capsa|c|n tc he|p ycu burn fat tcc.
mensf|tness.ce.uk/tenm|nute
hL55L 1
L1 Ih1
uh I6u5 I5 LLILhIh 1hL Lh 1 hLLF u NIh1Ih uh
Nuh1Ih h1hN, WI1h 1L6hhI6L, LIh1WLIh1 N1LhIL5
1h1 IL u 1hL IhLLN 1 NL, h 51LL5 1h1 LII1
1hL NL Ih 1hL Lh5 LFh1NLh1.
5FL6ILIZL.6N
1BSLlLMBLl 20J3menstness.ce.uk
43%cf
pecp|e say pccr
grammar |s a
turn-cff when
read|ng an
cn||ne dat|ng
prcf||e
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Ccn ar th days whn |ccklng fcr
rcmanc cn th lntrnt was dlsmlssd
as a pastlm fcr swaty-pa|md
|cnrs. Acccrdlng tc th Lcndcn
Schcc| cf Attractlcn lt's hcw30
cf a|| r|atlcnshlps ln Brltaln bgln,
and rsarch ln CybcrPsychology
And Bchcvior shcws that scclab|
typs ar amcng th mcst frqunt
usrs cf lntrnt datlng.
1hat mans thr ar a |ct cf
cybr-datrs tc ccmpt wlth - but
mcst ar maklng th sam handfu|
cf |ady-rp||lng mlstaks. Chck
cut th tlps, rlght, tc avcld th
pltfa||s, glv ycur prcfl| a pcsltlv
spln and bccst ycur ccnfldnc.
f|t-dates.ce.uk
Leveat
first site
Perfect yourprof||eand
f|nd|oveon||ne
FlTN55 l5 ANA55T
'Blng physlca||y flt ls a
grat asst, sc s|| lt cn
ycur prcfl|. |t lsn't just
abcut |ccklng gccd.
Wcmn s physlca|
fltnss as syncnymcus
wlth havlng dslrab|
tralts such as ambltlcn
and drlv.'
LAV ALlTTL T0
TH lMAClNATl0N
'Kp ycur tcp cn. Mcst
wcmn say tcp|ss
phctcs shcwlnscurlty,
as lf ycu f| |lk ycu
nd tc shcwcff ycur
bcdy ln crdr tc gt
lntrst. On plctur cf
ycu p|aylng fcctba|| ls
OK, thr tcp|ss
plcturs arn't.'
RLATAL
'|nstad cf saylng ycu
dc |cads cf trlath|cns,
say why ycu njcy
thm. |f ycu say ycu
|cv th f|lng cf
blng cutsld dclng
scmthlng prcductlv
lt wl|| rscnat bcaus
th wcman can
r|at tc th mctlcn
and mctlvatlcn.'
5AY WHAT
Y0UWANT
'|f ycu want scmcn
whc kps ln gccd
shap, |t hr kncw. But
bwar cf scundlng
sha||cw. Say, Blng flt
h|ps m fccus and
glvs m dlrctlcn. |'d
|lk tc mt scmcn
wlth th sam
mlndst". 0cn't say,
Must hav flrmars".'
ANALL-R0UNDR
'Pltnss may b a blg
part cf ycur |lf but
dcn't |t ycur prcfl|
b a|| abcut that. 1a|k
abcut cthr thlngs that
ar lmpcrtant tc ycu.
1h mcr facts cf ycur
prscna|lty ycu can
shcw, th mcr lntrst
ycur prcfl| wl|| gt.'
Uptc
dat
|ncrease your chances w|th
t|ps from0oug Ha|nes of the
London 5choo| of Attract|on
L L L L L C . C C
VL CCCL LLL
Ferwardthinking
B fastr and strcngr fcr nv-a-sld fcctba|| wlth
thls |g strngth clrcult frcmccach |an Ay|ward
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8est jer unulyss
Curde
Hart rat ls a prfct
lndlcatcr cf ycur
tralnlng lntnslty and
spd cf rccvry,
but chst straps and flngr c|lps
ar fldd|y. Wlth Cardllc, a|| ycu
nd tc dc ls |cck lntc ycur phcn
camra fcr lt tc masur ycur
hart rat. |t asslgns ycu a fltnss
|v| and a rstlng rat tc almfcr.
1.49 Tunes
Us ths fltnss apps tc fu|fl| ycur rcad runnlng pctntla| kead as
8est jer metvuten
Cruse Centrel
Muslc can rduc
th f|lng cf ffcrt
whl| runnlng and
lncras nduranc by
J5, acccrdlng tc Brun| Unlvrslty
rsarch. Chann| th pcwr cf
scng wlth Cruls Ccntrc|, whlch
crats a p|ay|lst frcmycur muslc
|lbrary wlth bats pr mlnut that
match ycur runnlng strld.
2.99 Tunes
8est jer just jut less
8t Tmer
Hlgh-lntnslty
lntrva| tralnlng ls
th numbr cn way
tc m|t fat - and ls
mcr than thr tlms as ffctlv
as |cwr lntnslty wcrk, acccrdlng
tc rsarch ln th !ourncl C]
Physiology. Us thls app tc lnput ycur
chcsn rst, wcrk and rpats fcr
anythlng frcmsprlnts tc burps.
69p Tunes
Stand cn cn |g wlth
ycur kn s|lght|y bnt.
Bnd fcrwards frcm
ycur hlps untl| ycu f| a
strtch ln th hamstrlng
cf ycur standlng |g.
1ak a blg stp backwards untl|
ycur kn ls bnt at 90`.
0rlv back up, brlnglng ycur
kn abcv ycur walst.
Aylward says 'Reverse lunges
and h| dr|ves beest runn|ng
ewer, se yeu can accelerate and
decelerate qu|ckly and safely.'
Aylward says 'Add|ng a
jum bu|lds glute strength
te beest yeur ab|l|ty te
ewer ferward eff ene leg
wh|le test|ng yeur ankle
stab|l|ty and balance.'
c.|, Uc, c. ncc. c
nt|c|t||U|.g
|oo! Wc!||.g
,ot. !ccn|cc!
!|c|. j|c.c!
.|vc| ctc c
!c!o!c.o.c
,||c, c
C: !tU,
jot.U
Llft cn fcct cff th
f|ccr bhlnd ycu
and s|cw|y |cwr
lntc a squat.
0rlv back up
tc standlng.
|cr b|gger
strength ga|ns,
dc the mcves
hc|d|ng
dumbbe||s
0N-LC R0MANlAN
DADLlFT
ULCARlAN5PLlT
5UAT WlTHIUMP
0N-LC
5UAT
D
A
RVR5 LUNC lNT0
ANTRl0R HlP DRlV
Aylward says '5quats
hel devele stra|ght-l|ne
seed, but th|s var|at|en
bu|lds je|nt stab|l|ty fer
sw|ft changes ef d|rect|en.'
Aylward says 'Th|s
|mreves the eccentr|c
strength ef the hamstr|ngs,
wh|ch hels reduce
cemmen th|gh and knee
l|gament |njur|es.'
C
Stand ln frcnt cf
a bnch wlth cn
fcct rstlng cn lt.
Bnd ycur frcnt
|g untl| ycur
back kn a|mcst
tcuchs th f|ccr.
0rlv back up
pcwrfu||y sc ycur
fcct |avs th f|ccr.
5ets Reps
5ets Reps
5ets Reps
T jer vctery
5ets Reps
Wk|J || !k|1|1|
|1|| 1J1
\Jk
!k!
|k||k |1 ||!1| !J\
1W
ymcat.org.uk/menstness
020 7343 1850
YMCAt bas beIped to Iauncb
tbe careers of more tban ?0,000
tness professionaIs.
We offer a broad seIection
of tness courses incIuding:
Fersonal Trainer
Gym lnstructor
Exercise to Music
Yoga
STOTT FlLATES
Flus over 30 CFD courses

Nor lor prolr. Feisrered c|ariry no. 1001043. Feisrered in Enland and Wales no. 255172
Birminghom
|
Brighron
|
Brisrol
|
Leeds
|
Leicesrer
|
London
|
Monchesrer
|
Norrh-Eosr
|
Shelleld
!|M| |
\M|||!
1M |||
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T|ck
all the
bexes
5et goa|s, h|t targets and
ach|eve resu|ts w|th the
P|tb|t P|ex act|v|ty tracker
F|tb|t Flex
EB0
1h wrlst-wcrn P|x has a bul|t-ln
acc|rcmtr that masurs ycur mctlcn
pattrns thrcughcut th day and nlght. |t's
watrprccf sc ycu dcn't hav tc tak lt cff
ln th shcwr cr pcc|, and a qulck tap cn
th rubbr strap wl|| mak th LF0 dlsp|ay
|lght up sc ycu can chck ycur prcgrss.
Ycu can rvlwycur accumu|atd stats
ln cn p|ac vla B|utccth wlth th
Pltblt app cn lPhcn and Andrcld.
jtbt.cemZukZjlex
0ffice
mebile
0o ,oJ go or |Jnc||ne wor|oJ
on|, o |nJ ,oJrse| se|z|ng J,
once ,oJre |c| ,oJr Jes|
|ese wor|s|on exerc|ses
ron,|,s|o|er,|s |orr|ne
\rr w||| n|e sJre || ,oJr
r|n|ng Joesn go o wse
kN 7UCk
Strtch th pcstrlcr
chaln fc||cwlng squats.
Wlth ycur back stralght,
brlng cn kn at a
tlm tcwards ycur
chst. Us ycur hands
tc pu|| ycur kn ln
furthr. 0c tn rps.
5HRUC
R|ax tnslcn aftr
shcu|dr and chst
prsss. Wlth arms by
ycur slds, brlng bcth
shcu|drs up as hlgh as
pcsslb|. Hc|d fcr thr
sccnds thn |t thm
drcp. 0c flv rps.
PLV|C 7|L7
Rduc tlghtnss ln
ycur back musc|s aftr
dad|lfts. Slt uprlght and
gnt|y rc|| back cn ycur
buttccks sc ycur |cwr
back curvs lntc a 'C'
shap. 1hn rvrs th
mcv. 0c flv rps.
ANkL |LX
1hls bccsts clrcu|atlcn
and f|xlbl|lty and ls
grat aftr sprlnts. Wlth
th ba||s cf ycur ft cn
th f|ccr, |lft bcth h|s
as hlgh as ycu can.
1hn |cwr and |lft ycur
tcs. 0c tn s|cwrps.
AC!|V|!\
|og J||, exerc|se
w|||e |e ||ex
nesJres ,oJr c|or|es
|JrneJ, se,s |en nJ J|snce
rve||eJ o |ee, ,oJ no|veJ
0||!
|og |e ooJ nJ
wer ,oJ consJne nJ
|n,J rge we|g| o
|nor, w||c| | |e|,s ,oJ c||eve
w|| J||, c|or|e |n|e ;Jo
S||||
|ecorJ |e JJr|on
nJ ;J||, o ,oJr s|ee,
even | ,oJre s|r|ng
|eJ YoJ cn |so Jse |e |nern|
v||r|on se|ng or J||, |rn
S\NC
|e ||ex Joesn
cJrren|, |ve U|
ooJ J|se, so
|s r|c|, o ccJre|, |og c|or|e
|n|e, |J | s,ncs w|| ,,s |
Jo, sJc| s |,||ness||
S||||
e
or|es
e
e nJ
| o
ve
Why |s |t |mertant te
track yeur health7
'Whthr ycu'r trylng tc |cs fat cr
just stay ha|thy, ln crdr tc mak ra|
prcgrss lt ls hug|y h|pfu| tc track
prfcrmanc and ha|th lndlcatcrs
ln vryday |lf,' says tralnr Lwls
1hcrnycrcft (prctg|cndcn.ccml.
'|nadquat s|p, fcr xamp|,
has bn |lnkd tc havlng ngatlv
ffcts cn mtabc|lsm, wlght ccntrc|
and braln functlcn. A|sc, lf ycu'r
s|umpd at a dsk a|| day that can b
dtrlmnta| tc fat-burnlng and pcstur,
sc st ycurs|f a dal|y actlvlty targt
such as numbr cf stps takn.'
0reasy
'- |, |,
'- '
' '' -| '
, ', -'
| -,'-
-|- '
Washing tip
Massaglng ycur sca|p
stlmu|ats th g|ands, sc
cn|y rub ln shampcc |lght|y
and rlns wlth ccc| watr tc
s|cwcl| prcductlcn. Ycur
halr hc|ds ncugh mclstur
a|rady sc a|| ycu nd ls a
gccd-qua|lty shampcc.
5tyle tip
Wcrk a rsln-basd g|
lntc dry halr and stay away
frcmgrasy wax.
Thinning
/, |
'--', -
''' -
, '-
'- , ''
'-'' ||-
Washing tip
Halr grcwth ls aldd by
amp| b|ccd supp|y tc th
sca|p. Massaglng ycur halr
as ycu c|an lt h|ps lt tc
grcwthlckr. 0cn't b
fcc|d by caffln
shampccs that prcmls
grcwth - lt's a glmmlck.
5tyle tip
Str c|ar cf th wt
|cck. App|y prcduct tc
ycur halr whn lt's wt
bfcr b|cwdrylng.
5elutien
0ry
\-, ''' ''
|- |--' ,
'| , '' ''
'- ' |,
'- -
Washing tip
Ccndltlcn ycur halr tc
h|p any mclstur blnd
wlth th fc||lc|s, |avlng
lt scftr and mcr supp|.
Aftr washlng, app|y
a |av-ln ccndltlcnr,
thn sty| tc ycur |lklng.
5tyle tip
Ask ycur halrdrssr tc us
thlnnlng sclsscrs tc rduc
bu|k and us a strcng-hc|d
wax that rtalns mclstur.
Limp
'| , '' ''
'- -
- -, ,''',
' ,,- |'
''|-'-
Washing tip
Rlnslng wlth cc|d watr
aftr washlng wl|| rduc
th bul|d-up cf gras,
whl| uslng a shampcc
dslgnd fcr ncrma| tc dry
halr wlthcut a ccndltlcnr
wl|| thlckn lt wlthcut
wlghlng lt dcwn.
5tyle tip
Lcng halr gts wlghd
dcwn sc kp ycurs shcrt
and us halr spray tc
mak lt |cck fu||r.
l|x your sty||ng troub|es w|th expert t|ps fromM|chae| 0oug|as,
sty|e d|rector of lead&Shou|ders and Shoc|waves
Hair-raisingfeats
0A0Wl0HT
Make the mest ef the
deadlift's muscle-building
etential with these meves
1h daddy cf a|| blg |lfts. As lt
gts havlr, us an a|trnat
grlp - cn hand cvrhand, cn
undr - sc ycur fcrarmstrngth
dcsn't |lmlt ycur pctntla|.
Strngthn ycur pcstrlcr chaln
tc un|cck ycur runnlng pctntla|.
Rduc th wlght and |cwr
cn|y tc th pclnt whn ycu f|
a strtch ln ycur hamstrlngs.
1aklng a wld grlp mans
that ycu start dpr, whlch
strtchs ycur hamstrlngs and
g|uts furthr and h|ps ycu tc
lncras |g slz and strngth.
A |lft that hlts a|| th uppr-|g
musc|s. By taklng a wld stanc,
ycu can gt c|csr tc th bar
and stay mcr uprlght sc thr's
|ss prssur cn ycur back.
5elutien 5elutien 5elutien
5TAN0Ak00A0LlFT
50M00A0LlFT
k0MANlAN0A0LlFT
5NATCH-0kl 0A0LlFT
A1+sce1
r|j s|resj||
Jjjer |+c\
Had &
Shcu|drs
C|asslc C|an
Sham
pcc
5 jer 500m
l
W||a
Shcckwavs
Natura|
0flnltlcn
1xtur C|
2.54 jer
150ml
Avda
0amag
Rmdy 0al|y
Halr Rpalr
19.50 jer
100ml
VO5
MgaHc|d
C| Spray
3 jer
200ml
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Stats shcwthat 52cf Brltlsh mn
us thlr gymmmbrshlp just
cnc a wk cr |ss - a wast cf
mcny and musc|. |f that lnc|uds
ycu, slgn up tc a rmlndr srvlc
such as Habltfcrg.ccm, whlch
mal|s vry day tc chck up cn
ycu. |t's |lk havlng frlnds, cn|y
wlth |ss s|f-rlghtcusnss.
lnfrequent
hye-ers
11%
DAlLY
13%
VRY
0THR
DAY
24%
2-3TlM5
AWk
19%
0NCA
Wk
33%
L55THAN
0NCA
Wk
3ej|sser
|ewrejs
A|m|er + |3
|s|erme1|+|e
3es| |er |+|| ||||ers
re|s ||et||||||]
A1+sce1
S|+r| ||j||
H+ms|r|sjs
Sw|ss movcmcn|, Lu||s| bcat|
Madc in Sui|:ctland / Woildwide limiled edilion ol only 00 pieces /
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Unique seiial numlei / 1oto Btavo lealhei deploymenl sliap
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qualitytime
Comb|ne sty|e and substance w|th
these mascu||ne des|gner watches
5lK05N00911
135
watchshe.cem
TW5TL
lL0T TW403
275
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BALL TkAlNMA5Tk
TkNlTY
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Ava|lable at Harreds
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l try te enjey myself and take
everyth|ng |n my str|de. 1hr's
a|ways prssur, spcla||y
ln blg ccmptltlcns |lk th
Champlcns Lagu, but at th
sam tlm cnc ycu stp cvr
that whlt |ln lt's a gam cf
fcctba|| th sam as any cthr.
1h cn|y thlng that's dlffrnt
ls that ycu'r p|aylng ln a blg
stadlumln frcnt cf |cts cf pcp|.
| try nct tc |t lt faz m.
l d|d a let ef gymtra|n|ng at an
early age, but seme layers
den't de any at all. |t's part|y a
prscna| chclc, but th ccachs
and physlcs hav a say ln lt tcc.
| stppd up tc th flrst tamat
Scuthamptcn whn | was J6,
sc | had tc dc a |ct cf gymwcrk
tc ccp wlth th physlca|lty
cf Lagu On. | startd wlth
bcdywlght xrclss and
mcvd cn tc havy wlghts. |t
gav m a pcwrfu| bas and
fram, whlch dflnlt|y h|ps
m as a wlngr. Scm wlngrs
ar s|lght and nlppy, but |'m
mcr cf a pcwrfu| runnr
whc gts th ba|| and trls tc
burst thrcugh lntc spac.
l was a let b|gger than mest
ef the ether layers when
l arr|ved at Arsenal. |t's a
c|ub whr a|| th p|ayrs
ar vry tchnlca| and lt's nct
ra||y abcut th physlca| sld cf
th gam. Whn | flrst arrlvd,
th Arsna| ccachs f|t | dldn't
nd tc dc a |ct cf gymwcrk,
just an hcur cf malntnanc
wcrk cnc cr twlc a wk.
|n a wlrd way lt mad m
a|mcst want tc gc th cthr
way and try tc s|lmdcwn a blt.
Recently l've changed my d|et
and |t's had a b|g effect. | wasn't
atlng bad|y bfcr, but | usd tc
at a |ct cf pasta and rlc ln th
vnlngs. Ncw| at carbs just
ln th mcrnlng and a |ltt| aftr
tralnlng, thn ln th vnlngs |
at |an mat and vgtab|s. |t
has h|pd m s|lmdcwn a |ct.
When l ge te the gyml de a let
ef cere werk and a |ct cf stuff
that's gard tcwards lnjury
prvntlcn. |t lsn't th klnd cf
wcrkcut mcst pcp| wcu|d dc
- |'mmcst|y trylng tc strngthn
stabl|lslng musc|s rathr than
|lftlng havy wlghts tc gt blg.
l've been de|ng a let ef h|gh-
|ntens|ty |nterval tra|n|ng te
get my f|tness levels back u.
|n pr-sascn w dc a |ct cf
lntrva| tralnlng - runnlng hard
fcr a mlnut, thn jcgglng fcr 30
sccnds and sc cn. 1h flrst fw
ssslcns ar ra||y tcugh, but
aftr a whl| ycur bcdy starts tc
gt usd tc lt. 1hat's th klnd cf
stuff |'mgccd at - | flnd lt much
hardr tc gc cn a |cng, s|cwjcg.
As a teenager l was effered
a tr|al w|th Lenden lr|sh
Rugby Club. | p|ayd rugby at
schcc| but | a|ways prfrrd
fcctba||. 1h dlffrnc ln
tralnlng ls masslv. |n fcctba||
a|| ycu nd ls a strcng ccr and
a gccd muscu|ar fram, but ln
rugby lt's a|| abcut physlca|lty
and ycu hav tc b a crtaln
slz tc ccp, sc | dcn't kncw
lf | ccu|d'v mad lt as a prc.
l th|nk central m|df|eld |s
my best es|t|en. | a|ways
p|ay thr ln tralnlng. But a
|ct cf rspcnslbl|lty ccms
wlth that pcsltlcn and ycu
nd a run cf gams tc
f| ccmfcrtab|. At th
mcmnt | hav mcr cf a
fr rc|, but | thlnk |'|| nd
up p|aylng ln th cntr.
l try te lay w|th bel|ef. Arsn
Wngr t||s m tc b|lv ln
mys|f. H says lf h b|lvs
ln m thn | shcu|d tcc, and
| shcu|d a|ways bar that ln
mlnd whn |'mcn th pltch.
Alex 0xlade-Chamberlain
is fuelled by Lucezade
5ert. Fer mere infe visit
lucezadesert.cem
BACKlNTH 0AM
Ox|ad-Chambr|aln's tlps fcr survlvlng pr-sascn
0xlade-Chamberla|n
bel|eves h|s future l|es
|n the centre ef the |tch
Wutch whut
yeu eut
lf yeu eat the same
when net lay|ng as
yeu de dur|ng the
seasen yeu'll ut en
we|ght. Reduce ert|en
s|ze er lewer carbs.
5tuy hydruted
n trunng
Pre-seasen |nvelves
leng tra|n|ng sess|ens.
l stay hydrated w|th
Lucezade 5ert. lt g|ves
me the energy te tra|n
at the h|ghest |ntens|ty.
5et uchevuble
geuls
Werk at small geals.
H|tt|ng a target
- runn|ng at a certa|n
seed er les|ng bedy
fat - w|ll make tra|n|ng
feel werthwh|le.
5trengas
an0x
Arsenal and ngland feetballer
Alex 0xlade-Chamberlain
exlains why he's cut dewn the
gymwerk - and get strenger
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M05CLE EXPERT p32
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C0E5T EXPERT p36
WHY Y0U5H0UL0
Ll57N70HlM
He s the werld's
leudng uutherty
en strength und
cendtenng und
hus truned
Dlympuns n
12 sperts.
WHY Y0U5H0UL0
Ll57N70HlM
He's heud ej Arneld
5chwurzenegger's
jtness udvsery
6eurd, us well us
u strength ceuch,
jut-less expert
und medel.
e best adv|ce fromthe b|ggest names |n ntness
o||;J|n
Y Y0U5H0UL0
7N70HlM
s the werld's
dng uutherty
strength und
dtenng und
s truned
mpuns n
sperts.
'Tra|n|ng eut ef
yeur cemfert zene
and ush|ng beyend
yeur beundar|es |s
the best way te
ach|eve results.
ut that can be
daunt|ng'
WHY Y0U5H0UL0
Ll57N70HlM
He's u jermer
Englund rug6y
unen pluyer whe
pcked up 51 cups
jer hs ceuntry
und hus turned
te truthlens te
keep jt snce
hs retrement.
P
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Musc|e
'Yeur abs arepredemlnantlyfast-twltch
muscles, whlchmeans theyrespend
telntenseeverleadandlewreps'
u|ldbulletreefabs
|f you want
perfect|y scu|pted
abs - and |et's face
|t, who doesn't7 - you need to be
smart about howyou tra|n. And
that doesn't mean do|ng end|ess
crunches and |neffect|ve
J5-m|nute abs workouts.
Ach|ev|ng the m|dsect|on you
want requ|res you to tra|n your
who|e body as we|| as support |t
by eat|ng r|ght and keep|ng your
stress |eve|s |ow. Luck||y for you,
be|owyou'|| f|nd a|| the adv|ce
you need to hone your s|x-pack.
Ave|d crunches
lesearch shows that |so|at|on
moves such as crunches
don't measure up |f you want
ch|se||ed abs and a |ean torso,
and they don't he|p you become
strong and ab|e to transm|t
force through the ground for
sports performance e|ther A
US study from20JJ pub||shed
|n the !ournc| Cj 5trcnqtn Anc
Concitioninq Pcsccrcn found
that s|x wee|s of abdom|na|
tra|n|ng produced no |oss of body
fat, even though part|c|pants
spent four hours a wee| do|ng
crunches, cyc||ng and s|tups
Another 20JJ study |n the
same journa| exam|ned the
effects of a s|xwee| abs
programme cons|st|ng of
seven |so|at|on exerc|ses
performed f|ve days a wee|
lesu|ts showed no changes |n
bodywe|ght, abdom|na| fat or
wa|st c|rcumference, a|though
part|c|pants d|d |mprove
abdom|na| endurance
De cemeund meves
Stud|es suggest the most
effect|ve exerc|ses for revea||ng
your abs and strengthen|ng
your trun| are compound
movements such as squats,
dead||fts, ch|nups, |unges and
O|ymp|c ||fts h|s |s because
compound exerc|ses requ|re you
to stab|||se your trun| musc|es
dur|ng a mu|t|jo|nt movement,
forc|ng your abs to wor|
hard throughout a funct|ona|
exerc|se What's more, your
abs are predom|nant|y fast
tw|tch musc|es, wh|ch means
they respond to the |ntense
over|oad and |owreps you
wou|d typ|ca||y subject themto
when perform|ng compound
moves un|||e when you
performhundreds of s|tups
D|tch |semetr|c meves
Compound moves are great
because they force you to
stab|||se your abs dur|ng
funct|ona| movements ln
contrast, |sometr|c moves such
as the p|an| and the Superman
are performed |n nonfunct|ona|
stat|c pos|t|ons you rare|y
rep||cate |n da||y ||fe, wh|ch
renders them|arge|y use|ess
he on|y except|on |s |f your abs
are comp|ete|y decond|t|oned,
each w|th four m|nutes' rest |n
between |ost an |mpress|ve
J24body fat and an average
of 3|g of fat mass lf you're
short of t|me, try do|ng ten 3Sm
|nterva|s at max|mumeffort
w|th 20 seconds' rest Or |f
you want a s||ght|y |ess pa|nfu|
sess|on, reduce |t to s|x 200m
|nterva|s w|th two m|nutes' rest
at r|ght
Lat|ng a h|ghprote|n d|et w|||
he|p you bu||d so||d abs, but you
a|so need to ma|e sure you get
adequate f|bre lesearch shows
that those who eat more f|bre
have |ess v|scera| (abdom|na|l
fat and |ntest|na| |nf|ammat|on
than those who eat |ess f|bre
A|mfor at |east 2Sg of f|bre a day
0on't re|y on gett|ng a||
your f|bre fromcarbs |f you're
eat|ng a h|ghprote|n d|et
because even |f a|| your carbs
are com|ng fromvegetab|es
and fru|t, |t's un|||e|y you'||
be gett|ng enough Cons|der
us|ng a goodqua||ty f|bre
supp|ement and try to rotate
the types of f|bre you consume
your body w||| respond better
|f |t has to process f|bre from
d|fferent sources regu|ar|y
Manage stress
he f|na| step you need to
ta|e for |eaner, harder abs |s to
manage stress he hormone
cort|so| |s re|eased when
you're under phys|ca| and
menta| stress When cort|so| |s
chron|ca||y e|evated as |t |s for
many of us |n th|s h|ghpressure
wor|d the body sh|fts |nto fat
stor|ng mode, wh|ch part|cu|ar|y
affects the abdom|na| area
0o whatever wor|s for you to
m|n|m|se stress try med|tat|on,
yoga, wa|||ng, mart|a| arts,
menta| |magery l guarantee
that |f you can m|n|m|se stress
|n your da||y ||fe, |t w||| he|p
you ach|eve |eaner abs
mensf|tness.ce.uk/el|qu|n
Cet adv|ce, f|nd a ceurse
and buy sulements at
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Ct asc|ldslx-packbytralnlngycur whc|bcdy, saysCharlesPel|qu|n

as wou|d be the case |f you
were recover|ng after an |njury
ln that case, |sometr|c moves
can he|p to teach your musc|es
to contract for stab|||sat|on
D0HllT te burn fat
Cett|ng strong abs |s one th|ng,
but you won't be ab|e to see
them|f they're covered |n a
|ayer of f|ab lf you want to get
r|d of your spare tyre and revea|
the abs underneath, try h|gh
|ntens|ty |nterva| tra|n|ng (llll
h|s has been shown to be even
more effect|ve than strength
tra|n|ng for burn|ng fat rap|d|y
A recent study showed that
part|c|pants who undertoo| a
s|xwee| programme of spr|nt
|nterva| tra|n|ng perform|ng
four to s|x spr|nts for 30 seconds
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lea|th
!ohn Roman|e||o |s a man you shou|d
||sten to. Not on|y |s he a wor|d-
respected strength coach, fat-|oss
expert and f|tness mode|, he's a|so head of Arno|d
5chwarzenegger's f|tness adv|sory board - and
any man w|th Arn|e's respect knows a th|ng or two
about bu||d|ng musc|e. H|s secret7 Dpt|m|s|ng a
c||ent's hormones so the|r body |s pr|med to stay
|ean 24 hours a day. H|s |atest c||ent7 You.
He be||eves there are two bas|c categor|es of men:
those who are tak|ng care of the|r bod|es and those
who aren't. You may be |n the |atter group even |f you
th|nk you're |n the former - common m|stakes |nc|ude
tra|n|ng too much and not s|eep|ng or eat|ng enough.
Here's howto |dent|fy your errors and f|x them.
at b|g
he b|ggest th|ng to f|x |s nutr|t|on lor most guys th|s
means |ower|ng carbs, |ncreas|ng prote|n and |ncreas|ng
fat Saturated fat has been demon|sed, but |t |sn't bad |f
you're gett|ng |t fromthe r|ght sources stea|s, eggs
and bacon are a|| recommended and, |uc|||y, de||c|ous
Above a||, ma|e sure your d|et and tra|n|ng are |n
a||gnment l see a |ot of guys who are wor||ng out to
get b|g but eat|ng as |f they want to get sma|| lf you're
putt|ng |n the hours at the gym, ma|e sure you eat
enough to recover You can do two wor|outs a day
w|thout overtra|n|ng but on|y |f you eat enough
at by numbers
l've exper|mented w|th fast|ng and found |t can be a
good way to |ose fat wh||e ma|nta|n|ng musc|e and |eep
your hormone |eve|s |n ba|ance he S2 d|et |s Ok, but
there are more soph|st|cated methods of fast|ng One
l've had success w|th |s J63, wh|ch means |eep|ng a||
your eat|ng w|th|n an e|ghthour w|ndoweach day
Cheat eccas|enally
lf you're us|ng up more ca|or|es than you're ta||ng |n
(|nown as ca|or|e def|c|tl, your |eve|s of |ept|n a |ey
hormone for regu|at|ng energy upta|e and expend|ture
w||| drop, s|ow|ng your metabo||c rate and ma||ng
|t tougher to |ose fat l|anned cheat mea|s, typ|ca||y
once a wee|, w||| he|p to regu|ate |ept|n and get th|ngs
wor||ng norma||y aga|n here's a|so a psycho|og|ca|
benef|t to |now|ng you'|| be ab|e to ta|e days off
fromyour d|et, eat what you want and not get fat
Changeyeurchem|stry
Cctcbd|at, at what ycu|lkandstl|| gt |an. Scundslmpcsslb|7
Nct lf ycuundrstandthpcwr cf hcrmcns, saysehnemanielle
'l see a let

ef guys whe
are werklng
eut te get
blg but
eatlng as lf
theywant te
get small'
knewyeur chrenetye
S|eep |s the toughest th|ng for most peop|e to
address, but |t shou|dn't be Some peop|e funct|on
we|| gett|ng up ear|y |n the morn|ng, others can
hand|e stay|ng up |ate better h|s |s a ref|ect|on of
when the|r hormones are opt|m|sed for act|v|ty, or
the|r chronotype l|gure out yours and ma|e sure
you're gett|ng enough qua||ty s|eep when you need
|t lf you're |n the hab|t of d|c||ng around for
an hour before bed, watch|ng po|nt|ess V
and surf|ng the |nternet, stop just go to bed
ear||er lf you need someth|ng to do, try read|ng
f|ct|on before bed to re|ax your m|nd
Rea the rewards
he po|nt of th|s adv|ce |sn't just to |oo| good |t's to
be the best vers|on of yourse|f lut a ||tt|e p|ann|ng
|nto your wor| |n the gym, ||tchen and bedroomand
that's what you'|| be, so you can ejoy your ||fe more
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bejcre ycu're stujjeu. Dcn't ccntinue
unti ycu're recuy tc thrcwup.
B0Y 0NTH 0AY

Buy ycur chect jccus cn the ucy, then
thrcwcwcy cny ejtcvers when the
ucy's cver. lj it's there, ycu' ect it.
AT WHAT Y00WANT
lj ycu ucn't wcnt tc ect junk jccu, ycu
ucn't hcve tc - just ect mcre cj the
things ycu ike, even ij thct's veg.
HAV F0N
Remember: nc guit. This is c uieting
strctegy cnu ij ycu're jccwing c the
rues, it' hep ycu tc burn jct.
The erfect fat less feed7
u|ld|ng cheat meals |nte yeur
d|et can hel yeu shed flab
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Mot|vat|on
|t was easy when | was p|ay|ng.
|t was a|| on a p|ate for me.
A nutr|t|ous, h|gh-prote|n
breakfast wou|d be wa|t|ng |n the morn|ng.
Lxpert coaches carefu||y p|anned out
tra|n|ng sess|ons. |njur|es were managed
and recovery shakes put |n my hand. 1hen
| ret|red |n 2006 and |ost a|| that. | never
used to eat desserts when | was p|ay|ng
but sudden|y | was scoff|ng banoffee p|e
a|| the t|me. | put on we|ght constant|y and
after three years cou|dn't see my be|t buck|e
any more. |t was then | rea||sed | needed
to f|nd newways to mot|vate myse|f.
5tay|ngente
5uert l|ne
ra|n|ng out of your comfort zone and
push|ng beyond your boundar|es |s the
best way to ach|eve resu|ts But that can
be daunt|ng l've d|scovered l get the best
resu|ts fromtra|n|ng |n a teamenv|ronment
where you can he|p each other and l've
found that tra|n|ng outdoors w|th Br|t|sh
M|||tary l|tness eamsports are great
too, such as f|veas|de footba|| where
you don't want to |et anyone down
5eund structure
he BMl sess|ons are short and sharp,
|nvo|v|ng partnerbased exerc|ses But
the best th|ng |s l can sw|tch off when l'm
there When l tra|n after a busy day l |||e to
be to|d what to do, and hav|ng a structure
s|mp||f|es everyth|ng You can get that from
persona| tra|ners, gymc|asses or just by
fo||ow|ng a proven tra|n|ng programme
u|t w|t
Croup tra|n|ng |nst||s a d|sc|p||ne that |s
hard to come by when you tra|n a|one
Somet|mes peop|e g|ve |n too eas||y |f
they're hav|ng a tough sess|on But |f you're
g|ven just a b|t of encouragement you can
go further than you rea||se And l a|ways
th|n| |t's on|y the |ast two or three reps
that ma|e any d|fference to your body lf
you're go|ng for ten reps, the f|rst seven
get you |n the zone but the |ast three are
a|||mportant so don't cheat yourse|f
uest|en t|me
A|ways get good adv|ce oo many peop|e
go to the gymw|thout a c|ear |dea of what
they're do|ng When l |eft schoo| at J3 l
was pretty scrawny and thought l wou|d
h|t the gymto get |n shape for the start of
the season But |t wasn't unt|| l got some
proper adv|ce a month |n that l made some
rea| ga|ns W|th a coherent p|an and d|etary
adv|ce l found |t much eas|er to reach J4
stone l39|g for the start of the season
Meal deal
My ga|ns |n |ean musc|e were most|y made
through d|et lt's a|| about howmuch food
you can get |n wh||e not overtra|n|ng so that
musc|e starts to brea| down You have to
f|nd a |eve| you can ma|nta|n and that st|||
app||es now S|nce ret|r|ng l pretty much go
vegetar|an |n the even|ng, w|th the occas|ona|
f|sh or ch|c|en d|sh, and l stop eat|ng heavy
carbs |||e wh|te r|ce and pasta after 4pm
l don't have that stuffed fee||ng any more
and fee| ||ghter and fresher the next day
Challenge acceted
l've found a newf|tness focus |n the shape
of spr|nt tr|ath|ons Before try|ng my f|rst
one l cou|d bare|y sw|m l'd do two |engths
at most and l was th|n||ng l'd never manage
7S0m|n open water But l sought adv|ce
and started us|ng a wetsu|t |n tra|n|ng, wh|ch
was |||e attach|ng a motor to my bac| hen
l was |noc||ng out r|d|cu|ous t|mes |n the
poo| and my conf|dence was ||fted When
l swam|n races w|thout the su|t l found l
cou|d push myse|f further because l got
comfortab|e w|th the d|stance l|nd|ng new
cha||enges g|ves you someth|ng to a|m
for and see|ng resu|ts g|ves you a boost to
ach|eve more than you thought poss|b|e
Aust|n Healey |s tra|n|ng w|th r|t|sh
M|l|tary F|tness te |ns|re the nat|en
te get euts|de and burn eff twe m|ll|en
caler|es at |ts MF 5tart events. F|nd eut
mere at br|t|shm|l|taryf|tness.cem
'When l traln after a busy

dayl llke te be teld what te
de, and havlng a structure
slmplles everythlng'
Ceng t ulene
Ij yeu're trunng sele, beest yeur drve wth these just jxes
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British Miitcry litness's
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Where yeu've seen h|m
|n pc|ltlca| thrl||r Thc
Idcs C] Mcrch, |adlng an
nsmb| cast ln crlm
mcvl Ccngstcr Squcd
and p|aylng a stunt drlvr/
gtaway man ln Drivc.
Where yeu'll see h|mnext
As a 1hal bcxlng c|ub
cwnr ln Cnly Cod
Forgivcs, thn ln an as-
yt untlt|d fl|mabcut
strt raclng frcmftd
dlrctcr 1rrnc Ma|lck.
What else H was vctd
Sxlst Man A|lv by
Pcoplc magazln ln
20JJ and tcck a thr-
yar hlatus frcmactlng
btwn 2007 and 20J0
tc rccrd wlth hls band,
0ad Man's Bcns.
Whether he's p|ay|nga heartthrob

or a hardman, lyan Cos||ng's
a|ways |nshapebut h|s newf||m
Cn|y CocForqivcs was h|s most
phys|ca||y demand|ngro|eyet
A-Llst Pltnss
kyan0esling
we cou|d showh|mhowto app|y them|n a f|ght'
h|s meant p|enty of pad wor| and stretch|ng
'Muay ha| requ|res a |ot of f|ex|b|||ty, espec|a||y
when you're throw|ng ||c|s,' says honaphan 'Most
ha| boxers start tra|n|ng at a young age when |t's
eas|er to stretch your musc|es Once you reach your
20s |t becomes a |ot harder, and |t was def|n|te|y
one of th|ngs that lyan found most d|ff|cu|t'
F|nal f|ght
W|th the product|on date fast approach|ng, Cos||ng
'lt was vital that kyan was able te
leek and act the art ef a 7hai bexer
because he had te fight fer real'
ewactors have been ab|e to na|| the

contrast|ng ro|es of lo||ywood heartthrob
and arthouse |con w|th as much success
as lyan Cos||ng S|nce |and|ng h|s
brea|through ro|e |n smashh|t ch|c| f||c|
nc Notcboo| near|y a decade ago, the ch|se||ed
Canad|an star has repeated|y proven he's got
the ta|ent and star power to bac| up h|s abs
ln add|t|on to scor|ng ma|nstreamh|ts a|ongs|de
fe||owA||sters Ceorge C|ooney and Mar| Wah|berg
|n nc lccs Cj Mcrcn and Ccnqstcr 5qucc, Cos||ng
has garnered cr|t|ca| acc|a|mfor h|s performances |n
gr|tty |nd|e f||c|s such as E|uc Vc|cntinc and Drivc,
not to ment|on earn|ng a Best Actor Oscar nom|nat|on
for h|s portraya| of a drugadd|cted schoo| teacher
|n c|j Nc|son |n 2007 l|s refusa| to be typecast
has a||owed h|mto repeated|y ta|e on newand
cha||eng|ng ro|es, and h|s |atest f||m, the ha||andset
revenge drama Cn|y Coc Forqivcs, |s no except|on
ln the dr|v|ng seat
Wor||ng for a second t|me w|th Drivc d|rector N|co|as
W|nd|ng lefn, Cos||ng p|ays !u||an, an Amer|can
|mm|grant who runs a ha| box|ng c|ub |n Bang|o|
as a front for a drugs operat|on he ro|e requ|red
Cos||ng to go on a crash course |n ha| box|ng, to
ensure he cou|d ho|d h|s own |n the f|ght scenes
'lt was v|ta| that lyan was ab|e to |oo| and act the
part of a ha| boxer,' says W|nd|ng lefn, 'because he had
to f|ght for rea| lt wasn't fu|| |mpact, but there had to be
|mpact, because we shot everyth|ng |n w|descreen so we
cou|dn't h|de anyth|ng or ed|t th|ngs out of the scene'
he s|tuat|on was further comp||cated by Cos||ng's
|ate arr|va| 'Or|g|na||y, there was another actor who
was set to p|ay !u||an, but he dropped out fa|r|y c|ose
to the product|on date, mean|ng lyan on|y had a
month to tra|n |n Muay ha|,' says W|nd|ng lefn 'So |t
def|n|te|y he|ped he was |n such great shape a|ready'
he man charged w|th gett|ng Cos||ng up to speed
was veteran Muay ha| coach Vohn honaphan 'lyan
tra|ned for two to three hours a day, three to four days
a wee| before shoot|ng began,' says honaphan
'luc|||y he was a|ready qu|te f|t and a fast |earner'
Reeat erfermance
he sess|ons began w|th p|enty of o|dschoo| Muay
ha| strength and cond|t|on|ng perform|ng
end|ess reps of c|ass|c bodywe|ght exerc|ses to
bu||d funct|ona| strength and musc|e endurance
'We wou|d p|c| e|ght exerc|ses, such as ch|nups
and pressups, that wor| d|fferent musc|e groups
across the body and performthem|n order, |||e a
f|ght|ng sequence,' says honaphan 'ln tota|, we'd
a|mfor three sets of 20 reps for each exerc|se'
After cond|t|on|ng, the next step was to teach
Cos||ng the art form|tse|f 'We taught lyan a m|xture
of trad|t|ona| Muay Boran and contemporary Muay
ha|,' says honaphan 'ln Muay ha|, you can throw
punches, ||c|s, e|bows and |nees, so we had to teach
h|mhowto performa|| these techn|ques correct|y before
Cesl|ng started tra|n|ng
fer h|s rele |n Dnly Ced
Fergves enly a menth
befere f|lm|ng began
progressed fromh|tt|ng pads to ||ve sparr|ng lt proved
to be tougher than expected 'Muay ha| |s extreme|y
bruta|,' says W|nd|ng lefn, 'and lyan was b|ac|, b|ue and
ye||owafter sparr|ng, wh|ch l th|n| ||nd of surpr|sed h|m'
But the actor's ded|cat|on pa|d off when shoot|ng the
f||m's |ey f|ght scene 'When we got to that po|nt, lyan
was used to |t, so he sa|d, let's just beat the sh|t out
of me, wh|ch was f|ne by me,' says W|nd|ng lefn w|th
a sm||e he resu|t |s an ep|c showdown of beaut|fu||y
choreographed bruta||ty, wh|ch a|so earned an approv|ng
nod fromhonaphan 'lyan d|d rea||y we||,' he says
'lt's a cred|t to h|s f|tness |eve|s, as we|| as the d|sc|p||ne
and concentrat|on he put |nto |earn|ng Muay ha|'
he resu|t |s a f||mabout men e|bow|ng each other
|n the face that, than|s to Cos||ng's presence, your
s|gn|f|cant other w||| want to see too A|though to prepare
for the |nev|tab|e compar|son's between your abs and
Cos||ng's, you m|ght want to try h|s wor|out, above
A-Llst Pltnss
kyan0esling
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|s released |n
Ukc|nemas en
2nd August
THAl 5TYL
0o th|s three-move c|rcu|t to deve|op the core strength
of a Muay 1ha| veteran - and scu|pt abs ||ke Cos||ng's
KN 5TklK Bkl00
Ll cn ycur back wlth cn fcct cn th
grcund and th cthr ln th alr.
Uslng th grcundd fcct, prss lntc
th f|ccr and |lft ycur hlps, drlvlng ycur
alrbcrn kn as hlgh as pcsslb|.
Ck0NCHAN00NCH
Start ln a crunch pcsltlcn wlth ycur hands by ycur chln.
1hrcwa punch tcwards th cppcslt kn. Kp
punchlng whl| hc|dlng th pcsltlcn fcr a tlm.
Cesl|ng was 'black,
blue and yellew' after
sarr|ng sess|ens
AB5 5Cl550k
Ll cn ycur back wlth ycur
hands bhlnd ycur had.
Llft bcth ft lntc th alr, kplng
ycur |gs stralght. Klck cn hlgh
and th cthr |cw, a|trnatlng
wlth vry rp. 0cn't |t ycur ft
tcuch th f|ccr untl| ycu'r dcn.
Opau rha oor ro c
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Row|nterva|
tra|n|ng can get
you f|tter 46
8|x moves that
w||| make you
faster 48
Preare for an
adventure race |n
e|ght weeks 53
Rydrat|on
acks what you
need to know5
Un|que|y, |rank
kug|er wcn D|ymp|c
meda|s |n three
spcrts |n 1904: tug
cf war, wrest||ng
and we|ght||ft|ng
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lf you're gett|ng bored w|th your tra|n|ng, the
chances are your body |s too Accord|ng to the
Amer|can Counc|| on Lxerc|se, musc|es adapt
to exerc|se after s|x wee|s lepet|t|ve tra|n|ng
beyond that w||| cause you to p|ateau, ma||ng |t
hard to ach|eve tang|b|e ga|ns he answer Sw|tch
up your wor|outs for |mproved performance
Chang|ng your sess|ons a|so ma|es exerc|se more
enjoyab|e, accord|ng to the Un|vers|ty of l|or|da, so
you're more |||e|y to st|c| w|th |t than those who
don't a|ter the|r wor|outs loyo|a Un|vers|ty Ch|cago,
meanwh||e, found that peop|e who pract|se mu|t|p|e
sports |||e the guys |n th|s p|cture, ta||ng on a
mu|t|d|sc|p||ne adventure race |n the USAlA Nat|ona|
Champ|onsh|ps are |ess |njuryprone lf that sounds
good to you, use 's adventure race tra|n|ng p|an
on pS3 to get ready for your own mu|t|sport race
0lfferent strokes
5tuck |n a f|tness rut7 5w|tch up your
tra|n|ng to boost ga|ns and avo|d |njury
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lnterval training is the key te
ushing yeur cardie fitness further
than yeu theught essible
0o|ng steady-state card|o
exerc|se a fewt|mes a week
|s a great f|rst step on the
road to f|tness |f you've never
tra|ned or are com|ng back
froma |ong |ay-off. |f, however,
you don't regu|ar|y push your
||m|ts |n your sess|ons, your
progress w||| soon sta||. '|f you
want to jump-start your card|o
f|tness, |nterva|s g|ve you more
bang for your buck than any
other formof tra|n|ng,' says
runn|ng coach Mart|n Ye|||ng
ye|||ngperformance.comI
Porma||sed by Cerman
coach Wo|demar Cersch|er |n
the J930s, |nterva| tra|n|ng |s a
method of exerc|se that uses
a|ternat|ng per|ods of work and
rest. 1he |dea |s that |ntense
exert|on fo||owed by rest reaps
more f|tness rewards than
susta|ned gent|e exerc|se.
5tud|es have shown |nterva|
tra|n|ng |s better at boost|ng
stam|na, deve|op|ng VD2 max
see r|ghtI and even burn|ng
fat than |onger sess|ons at a
cons|stent, |ower |ntens|ty.
50UND5TRUCTUR
'|nterva|s can be app||ed to
any k|nd of card|o tra|n|ng,
but the sess|on needs to
be structured,' says !oe
1urner frompersona| tra|ner
academy the 1ra|n|ng Room
thetra|n|ngroom.comI. '0ec|de
how|ong each per|od w|||
be, howhard your |ntense
per|ods w||| be, howmany
|nterva|s you'|| do and how
much recovery you'|| have.'
'1he ba|ance of effort and
recovery needs to be just
r|ght,' says Ye|||ng. '1h|s w||| be
d|fferent depend|ng on your
f|tness |eve| and what you
want to ach|eve. Por examp|e,
to deve|op top-end runn|ng
speed you need to run faster
for |ess durat|on w|th |onger
recovery. Por endurance, you
need to run at a |ower |ntens|ty
for |onger w|th |ess recovery.'
UlLDM UP
Cons|stency |s |mportant. '|t's
no good go|ng hard on the f|rst
few|ntense per|ods, then be|ng
too t|red for the rema|n|ng
ones,' says 1urner. '5tart off
conservat|ve|y and s|ow|y
|ncrease the |ntens|ty once you
can comp|ete each sess|on.'
|nterva|s aren't easy, but
that's the po|nt. 1he a|most
|mmed|ate f|tness ga|ns you
make - and keep mak|ng -
mean they're worth the effort
and are far more effect|ve than
s|owp|ods that on|y serve
to wear out your tra|ners.
mensf|tness.ce.uk/|ntervalsess|ens
VO
2
max
|f ycu'r whzlng whl| runnlng lt
ccu|d b dcwn tc ycur VO2 max -
th maxlmumcapaclty ycur bcdy
has tc transpcrt and us cxygn.
VO2 rfrs tc th amcunt cf cxygn
usd by ycur musc|s fcr c||
mtabc|lsmand nrgy prcductlcn,
whl| ycur VO2 max ls th
maxlmumvc|um cf cxygn that
ycur bcdy can us pr mlnut. Ycur
VO2 max dpnds cn |ung capaclty
(th amcunt cf cxygn that gts
lntc th b|ccd passlng thrcugh
ycur |ungsl and cardlac cutput (th
amcunt cf b|ccd pumplng thrcugh
ycur |ungs tc rclv th cxygnl.
|t's masurd ln ml||l|ltrs cf
cxygn ycur b|ccd abscrbs pr
kg cf bcdywlght pr mlnut and
ls an accurat masur cf cardlc
fltnss. A |cwVO2 max mans ycu
wl|| tlr qulck|y, hav |cng rccvry
tlms and suffr mcr |actlc bul|d-
up. A Ncrwglan unlvrslty fcund
hlgh-lntnslty lntrva| ssslcns
ar th bst way tc lncras
ycur VO2 max, sc un|ss ycu |lk
pantlng |lk a puppy lt's tlm tc
gt sclntlflc wlth ycur ssslcns.
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we|gltl|fter 38-52
|mprcvs fast twltch
musc| flbrs
|ncrass VO2 max
|mprcvs fast twltch and
lntrmdlat musc| flbrs
|ncrass anarcblc thrshc|d
|mprcvs |actlc acld
rmcva| and tc|ranc
|mprcvs s|cwtwltch
musc| flbrs
|mprcvs transpcrtatlcn cf
cxygn tc wcrklng musc|s
Hax
90-I00%
Aoaeroh|c
80-90%
Aeroh|c
I0-80%
8t|ert|ers last-tW|tc|
rusc|e l|||es
|rc|eases VO
2
raz
8t|ert|ers last-tW|tc| ar1 |rte|re1|ate
rusc|e l|||es
|rc|eases |c1y
,
s a||||ty tc Wc|| W|er
czyer |as |eer 1ep|ete1
|rp|cves |act|c ac|1 |ercva| ar1 tc|e|arce
8t|ert|ers s|cW-tW|tc|
rusc|e l|||es
|rp|cves t|arspc|tat|cr cl czyer
tc Wc|||r rusc|es
0N th F0l8
Heart rate |s the best
way tc measure
hcw|ntense|y
ycu're exerc|s|ng
and w||| determ|ne
the benef|ts cf
ycur wcrkcut
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Use these exerc|ses to
|mprove your tota|body
exp|os|ve power for
endurance sports
lL COACl
Fd Mc0rmctt has wcrkd as
a strngth and ccndltlcnlng ccach
fcr slx yars and wlth th Fng|lsh |nstltut
cf Spcrt fcr mcr than a yar. H's a mu|tl-
spcrt ccach and tralns natlcna|, wcr|d and
O|ymplc mda||lsts. S ls2wln.cc.uk.
lL COAl
'A ky ccmpcnnt fcr succss ln
nduranc spcrts ls blng ab| tc dc a
partlcu|ar mcvmnt cvr and cvr,
wlthcut |cslng pcwr, fcr as |cng as
pcsslb|,' says Mc0rmctt. '1h gca| cf
thls wcrkcut ls tc glv ycu th xp|cslv
pcwr ndd tc nab| ycu tc gc fastr at
vlta| mcmnts, vn whn fatlgud. |t dcs
thls by ccndltlcnlng ycu tc b ab| tc
rpatd|y prfcrmpcwrfu| mcvmnts.'
lL WOlkOU
Bfcr dclng th wcrkcut, prfcrm
flv tc tn mlnuts' runnlng, sklpplng
cr cyc|lng as a warm-up ssslcn. 1ak
a mlnut's rst btwn sts and 90
sccnds btwn xrclss. Start wlth
th rccmmndd numbr cf sts and
rps fcr a bglnnr and mcv cn tc th
hardr |v|s whn ycu ar prfcrmlng
ach rp as xp|cslv|y as pcsslb|. 0c
th wcrkcut twc tc thr tlms a wk.
|
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,
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2/Frame run with
raised dumbbells
Hc|d dumbb||s abcv ycur had, arms stralght.
Run as fast as ycu can cn th spct, brlnglng ycur
kns hlgh and kplng tnslcn ln ycur ccr.
Beginner 3xJ0sc, 6kg

lntermediate 3xJ5sc, J2kg
Advanced 4xJ5sc, JBkg
1/Medicine ball squat
jum and ress
Stand wlth ycur ft apart and squat.
Onc ycur thlghs ar hcrlzcnta|, jump and
rach up xp|cslv|y, hc|dlng cn tc th ba||.
Beginner 3x5, 6kg

lntermediate 4x6, Bkg
Advanced 5x6, J0kg
4/Hang high ull
Hc|d a barb|| just abcv ycur kns wlth
an cvrhand wld grlp.
0rlv ycur hlps fcrward and |lft th bar, thn
drcp bnath lt tc catch lt cn tcp cf ycur chst.
Beginner 5xJ0sc wlth 50sc rst, 35kg

lntermediate 5xJ5sc wlth 45sc rst, 35kg
Advanced 5x20sc wlth 40sc rst, 35kg
5/0ne-armdumbbell
slit snatch
Stand wlth ycur ft apart and kns s|lght|y
bnt, hc|dlng a dumbb|| btwn ycur |gs.
Fxp|cslv|y pu|| th dumbb|| abcv ycur had.
At th sam tlm jump lntc a sp|lt stanc,
|adlng wlth th cppcslt fcct tc th ralsd arm.
Beginner 3x3 ach sld, J0kg

lntermediate 4x4 ach sld, J2.5kg
Advanced 5x4 ach sld, J5kg
6/Medicine ball srint
start and ress
Lcwr lntc a sp|lt stanc, hc|dlng a mdlcln ba||.
!ump up and fcrwards uslng mcmntum
and pcwr tc prss th ba|| xp|cslv|y.
Kp hc|d cf th ba|| thrcughcut th prss.
Beginner 3x5, 6kg

lntermediate 4x6, Bkg
Advanced 5x6,J0kg
Beginner 3xJ0sc, 6kg
lntermediate 3xJ5sc, J2kg
Advanced 4xJ5sc, JBkg
4//Ha HHa HH ng high ull hi h ll
Hc|d a barb|| just abcv ycu
an cvrhand wld grlp.
3/Kettlebell swing
Hc|d a ktt|b|| at thlgh hlght. Bnd
fcrwards and swlng lt thrcugh ycur |gs.
Stralghtn up and us a hlp thrust tc drlv th
ktt|b|| up untl| lt rachs had hlght.
Beginner 4x5, J2kg

lntermediate 5x6, J6kg
Advanced 5xB, 20kg
ONLlNE lN 5IOkE
www. s i g mc s p c r l . c c . u k
Sigmc Spcrl, Sl Jchns Plcce, 37-43 High Slreel,
Hcmplcn Wick, Kingslcn upcn Thcmes, Surrey KT1 4DA
YO0'VE 5EEN lI
ONIO0k,
..
|.
0|scover what to |oo| for |n

a hydrat|on pac| fromlete
lo|tmeyerCo|e of adventure
||t store Cotswo|d Outdoor
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What is it7
'A hydratlcn pack ls a rucksack
flttd wlth a b|addr that can b
fl||d wlth watr, and a |cng rubbr
tub that acts |lk a straw,' says
Hc|tmyr-Cc|. '|t's prfct fcr
uslng durlng actlvltls such as tral|
runnlng, c|lmblng cr cyc|lng bcaus
lt a||cws ycu tc stay hydratd
whl| kplng ycur hands fr.'
Cemmen features
'A|| hydratlcn packs hav a sparat
s|v tc hcus th b|addr and
th drlnklng tub,' says Hc|tmyr-
Cc|. 'Bfcr th lnvntlcn cf
hydratlcn packs, rucksacks
ndd |arg sld pcckts tc hc|d
watr bctt|s. Hydratlcn packs
ar ccmpact whl| stl|| carrylng a
substantla| amcunt cf |lquld.'
What yeu ay fer
'Paylng mcr fcr a hydratlcn pack
wl|| gt ycu a tub and b|addr
mad cf mcr durab| matrla|s,'
says Hc|tmyr-Cc|. 'On th
prlclr mcd|s, th b|addr wl||
a|sc b ab| tc hc|d mcr |lquld
and th bag lts|f may hav
mcr stcrag. Chapr packs
can glv watr a p|astlc tast.'
Picking fer yeur sert
'1h maln thlng tc dcld ls hcw
much |lquld ycu nd tc carry,' says
Hc|tmyr-Cc|. 'A |argr b|addr ls
ndd fcr |cngr advnturs such
as hlklng cr crcss-ccuntry skllng, but
fcr actlvltls such as tral| runnlng and
mcuntaln blklng th pack shcu|d hug
ycur bcdy whn mcvlng, sc a sma||r
pack ls usua||y a bttr chclc.'
Camelak MUL
E90
Mad by th lnvntcrs cf th hydratlcn pack, th MULF has a b|addr
that dcsn't crat any unp|asant p|astlc tast and th blt va|v
that |ts watr cut ls sc sturdy Cam|Bak guarants lt wl|| stay |ak-
prccf fcr |lf. A|cng wlth th maln stcrag sctlcn, whlch hc|ds thr
|ltrs cf |lquld, thr's a watrprccf frcnt ccmpartmnt fcr thlngs ycu
want tc kp c|cs tc hand. A|thcugh lt's |arg, th MULF's ccmpact
dslgn maks lt vrsatl| ncugh tc us fcr any cutdccr actlvlty.
camelbak.cem
whkt 00
00 thlNk 0l
HN
,
8 lltN887
bave yoar say |o
oar reader sarvey
aod w|o.
a 8|o8yoergy 8ports
oatr|t|oo package -
worth 500
ao |Pad m|o|
a year
,
s sahscr|pt|oo
to the H| app
0e te measNtaess.ce.ak/sare
lf you want to ta|e on a

thr||||ng mu|t|sport race,
here's the p|an for you
Adventure t|me hree of the best adventure races |n the Uk and lre|and th|s year
lf you're |oo||ng for a race w|th more than
one d|sc|p||ne but w|th a d|fferent approach
to the bas|c sw|mm|ng, cyc||ng and runn|ng
of tr|ath|on, an adventure race |s what
you're after ln the Uk, these races typ|ca||y
|ncorporate at |east three of the fo||ow|ng
tra|| runn|ng, mounta|n b|||ng, nav|gat|on
and watercraft padd||ng 0urat|on can be
anyth|ng fromtwo hours to four days
'A |ot of races |nvo|ve earn|ng po|nts by
v|s|t|ng as many chec|po|nts as you can,
wh|ch |s why they tend to be measured
|n t|me rather than d|stance,' says 0an|e|
TRl-ADVNTUR
5PRlNT
20th Cctobcr, Chiltcrns
1hs mlnl-advntur racs
ccmbln cff-rcad runnlng,
mcuntaln blklng and navlgatlcn
cvr twc hcurs ln th Chl|trns.
trladventure.ce.uk
I\||||l l|t|t|tj ,|tt
W5TP0RT
5A25UMMlT
9th Novcmbcr, Wcstport,
County Mcyo
1hls sub flv-hcur rac
flnlshs wlth an cbstac|
ccurs and a sa run.
westpertsea2summlt.le
U5TAR5
5VRNVALLY
7th Scptcmbcr, Worccstcrshirc
ustars' f|xlb| fcrmat
mans ycu can ntr thls
cn-day rac sc|c cr as
a tamcf up tc fcur.
questars.ce.uk
Carr|v|c|, d|rector of adventure race company
uestars and the man who des|gned th|s
month's race p|an 'lt's a very |nc|us|ve format
because even |f you're a beg|nner and on|y
h|t a fewchec|po|nts, you'|| st||| come away
fee||ng as |f you've ach|eved someth|ng'
Carr|v|c| created th|s p|an for the f|na|
race of the 20J3 uestars ser|es, the uest
Cha||enge |n West Sussex on Sth6th
October 'But you can use |t for any twoday
race that |nc|udes mounta|n b|||ng, runn|ng
and |aya||ng,' he says 'You a|so need to
get used to read|ng a map on the move'
7urn cver
fcr ycur
e|ght-week
adventure race
tra|n|ng p|an
's 5amand en
take art |n uestars'
2 The uest Challenge
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YOUl LlCl-WLLk A0VLNUlL
lACL lAlNlNC llAN
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ra|n |n mu|t|p|e d|sc|p||nes to get ready tor anyth|ng an adventure race can throwat you
ll08t ll
'
Lasy, up to a gent|e pace
'
Ab|e to ho|d a conversat|on
'
Cett|ng out ot breath
'
Can't ta||, uncomtortab|e
L'
l|atout spr|nt
Buree
Ct lntc a prss-up pcsltlcn.
!ump ycur |gs ln, stand and |ap
up, thn crcuch and klck ycur |gs
back tc rturn tc th start.
um squat
Stand wlth ycur ft shcu|dr-wldth apart.
Squat untl| ycur thlghs ar para||| tc th f|ccr.
Push ycur ft lntc th grcund and jump.
5ide lunge
Stand wlth ycur ft shcu|dr-wldth apart,
thn tak a blg stp tc th sld.
1wlstlng ycur fcct s|lght|y as ycu gc tc
acccmmcdat th mcv, |cwr untl| ycur
|adlng thlgh ls at |ast para||| tc th f|ccr.
5huttle run
Sprlnt back and fcrth btwn
twc pclnts J0mapart.
Press-u
Start wlth ycur hands shcu|dr-wldth apart
and ycur bcdy stralght frcmhad tc h|s.
Lcwr ycurs|f untl| ycur |bcws ar
bnt at 90`, thn prss back up.
0ersal raise
Ll fac dcwn wlth ycur chst prssd lntc
th f|ccr, ycur hands tcuchlng ycur ars
and ycur |bcws f|ard cut tc ach sld.
Rals ycur had and uppr tcrsc cff
th f|ccr and |cwr undr ccntrc|.
'7his cenditiening circuit includes
meves that will hel yeu build the
strength and exlesive ewer yeu
need te take en the scrambles, climbs
and addles ef a tyical adventure
race,' says its creater, uestars
race directer 0aniel Carrivick.
0e 30 secends ef each exercise
belewat the highest intensity essible,
resting fer 30 secends after each ene.
7his limited ameunt ef rest will hel
te reare yeu fer the nenste actien
ef a multi-sert event. 5ince yeu den't
need any equiment te de this werkeut,
yeu can de it in the gymer at heme.
High knee srint
Run fcrwards, pu||lng ycur kns tcwards
ycur chst as ycu gc.
Kp ycur bcdy uprlght tc h|p ycu |lft ycur
kns as hlgh as pcsslb|.
7wisting crunch
Ll cn th f|ccr wlth ycur kns at 90` and
ycur hands bhlnd ycur ars.
Llft ycur uppr back cff th f|ccr and twlst
sc cn |bcwbrushs ycur cppcslt kn.
5te-u
Stand ln frcnt cf a p|atfcrmst at kn
hlght hc|dlng a dumbb|| ln ach hand.
Kp cn fcct cn th p|atfcrmand stp up and
dcwn wlth th cthr. Rpat cn th cthr sld.
W
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00N0ltl0NlN0 w08k00t8
he demands of an adventure race mean you'|| need to add
some gymmoves to your card|o tra|n|ng to be |n race shape
For 1he
W
o|ver|ne, R
ugh
Iackm
an
bu||t h|m
se|f u
the
o|d-
fash|oned
w
ay
-
w
|th
hard
w
ork
and
thousands
of c|ean
ca|or|es. R
ere
he
ta|ks
H
F
through
h|s
hero|c
m
usc|e
|an
HUCH ACKMAN
oo||ng at lugh !ac|man's
awesome|y huge musc|es,
|t's d|ff|cu|t to be||eve
the stor|es he te||s about
h|s younger, |ess r|pped
days and the unf|atter|ng
n|c|names he was g|ven 'l
wor|ed |n a gymfor three
years,' the Auss|e star te||s
MF 'l was 6ft 2|n lJ33m
and l we|ghed J70|b l77|g
l was just s||n and bones he guys |n the
|oc|er roomused to say, ley S||nny, hey Ana
short for anorex|c l'd go, You te|| me a pract|ca|
app||cat|on of a J60|g press and l'|| do |t|'''
hese days, !ac|man |egpresses near|y tr|p|e
that we|ght As he's sa|d |n past |nterv|ews, he
st||| doesn't enjoy wor||ng out but he cons|ders
|t part of the job le |s a|so comm|tted to eat|ng
r|ght Lven dur|ng our |nterv|ew, he wor|s h|s way
through a doub|e he|p|ng of gr|||ed ch|c|en and
avocado p|us a b|g bow| of a|monds W|th f||m|ng
for XMcn. Dcys Cj Futurc Pcst |n fu|| sw|ng,
!ac|man |s determ|ned to ma|nta|n the musc|e
he pac|ed on for th|s year's nc Wo|vcrinc
H|~| H|S|||
o bu||d h|s amaz|ng|y strong body for nc
Wo|vcrinc, !ac|man fo||owed a nononsense
nutr|t|on p|an prescr|bed to h|mpersona||y by
none other than 0wayne 'he loc|' !ohnson
'le to|d me that |f |n a s|xmonth per|od you
want to put on 2S|b lJJ|g of |ean musc|e and
not fat, eat natura| and eat 6,000 ca|or|es a
day,' !ac|man says 'here were t|mes when l
wou|d eat w|th the same m|ndset as wor||ng
out One more mouthfu|| One more, come
on| Come on, you've got to f|n|sh th|s mea||'
h|s year !ac|man honed h|s d|et further by
fo||ow|ng an |nterm|ttentfast|ng p|an, based
on the bestse|||ng boo| nc 8our Dict h|s
a||ows for an e|ghthour w|ndow|n wh|ch to eat
fo||owed by a J6hour, fatburn|ng fast, wh|ch |s
espec|a||y usefu| for an actor who's constant|y
hav|ng to bu|| and cut for ro|es 'l fee| so much
better on |t,' he says 'l haven't put on near|y the
amount of fat l norma||y wou|d And the great
th|ng about th|s d|et |s l s|eep so much better'
|||Sd| |~|d|S
here's no better |||ustrat|on of !ac|man's mett|e
than the f|vemonth per|od |ast year when he
went fromprepar|ng for h|s ro|e |n Lcs Miscrcb|cs
to arr|v|ng on the set of nc Wo|vcrinc Before
h|s f|rst Lcs Mis scene, as the ma|nour|shed
pr|soner !ean Va|jean, !ac|man had |ost a|most
J0|g |n s|x wee|s by avo|d|ng carbs and wor||ng
out every day w|th tra|ner 0av|d k|ngsbury
'We were to|d to have h|m|ean, but a|so to
ma|nta|n as much musc|e as poss|b|e, wh|ch |s
hard to ach|eve,' k|ngsbury says 'lor someone
who's try|ng to |ose body fat and ma|nta|n
musc|e, |t's |mportant that you cont|nue to ||ft
heavy we|ghts lf the body |nows |t's got to be
||ft|ng heavy we|ghts on a regu|ar bas|s, |t w|||
L
,
l
,
A1 Wl1R 1R
8AH HlN81
A8 W0RKlN 0u1
~ 60H 0NI 0N
H0R H0u1RFuLI
,
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a
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B
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!
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P
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a
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!
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HUCH ACKMAN
W
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d
s
!
o
h
n
d
o
e
P
h
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t
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g
r
a
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a
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ma|nta|n more musc|e mass lf you go at |t w|th
just card|o, |t'|| |ose everyth|ng musc|e and fat'
ln !ac|man's next scene, h|s character |s now
a wea|thy factory owner and doesn't appear to
have m|ssed a mea| |n h|s ||fe You'd never guess
|t was shot just ten days |ater 'l0|rector om
looper just wanted we|ght ga|n, but we wanted
to have the ga|n a|| be musc|e as opposed to fat,'
k|ngsbury exp|a|ns 'So we focused on eat|ng
very c|ean and very hea|thy, but |arge vo|umes
to |ncrease musc|e mass over that per|od'
lo||ow|ng the end of that shoot, !ac|man had
three months to prepare for nc Wo|vcrinc and
began do|ng the wor|outs that wou|d get h|m
|n the best shape of h|s career, wh||e adopt|ng a
carbcyc||ng d|et le aga|n re||ed on k|ngsbury
and o|d fr|end M|chae| lyan, the tra|ner who'd
got h|m|nto shape for XMcn Criqins. Wo|vcrinc
'On we|ghttra|n|ng days we'd do carbs, and
on nonwe|ghttra|n|ng days we'd have very
|owcarbs and add more fats, |||e avocado, nuts
and seeds,' says k|ngsbury 'So lugh was st|||
gett|ng the ca|or|es |n, but w|thout as many
carbs' he rotat|on a||owed h|mto be we||
fue||ed for tra|n|ng, but a|so to have t|me when
h|s |nsu||n |s |owso h|s body can burn more fat
|||~ ~|| |d\||||| ~|SS||
l|s transformat|on |nto act|on hero may seem
un|||e|y or even m|racu|ous bear|ng |n m|nd h|s
or|g|ns as a s|ng|ng, danc|ng star of mus|ca|s on
the Austra||an stage, but !ac|man has ach|eved
success through determ|nat|on and after some
ear|y setbac|s by |gnor|ng bad adv|ce 'l've had
exper|ences where l've done someth|ng aga|nst
my |nst|nct but peop|e had conv|nced me |t was
the r|ght career move When those th|ngs d|dn't
wor|, l found |t a|most |mposs|b|e to ||ve w|th'
hose exper|ences taught !ac|man the one
th|ng he needed |n an u|tracompet|t|ve |ndustry
was se|fre||ance to trust h|s own |nst|ncts and
to put |n the hard wor| h|mse|f 'Lverybody has
a dream, and you may th|n| you want |t more
than everyone e|se, but you don't Lverybody
wants what they want bad|y he d|fference |s,
who's prepared to put |n the wor| to get |t'
HUCH ACKMAN
,
Y0u HAY 1RlNK
Y0u WAN1 l1
H0R 1RAN
VRY0N L8
u1 Y0u 0N
,
1
,
||~||||
|d\||S
\o|ve||ne
,
ne|n (o.e|
| |e u||e-e |ee||n
e||||y |e ene||e ||n
o (u || |ody ||ou|
|e||. | you .en you|
nuc|e o |ecove|
ee|, e|e ||~~
ee| |e|n|n 4-3
| |e (|ec||(|on.
|d||
S|||||
/ou .ou|dn
,
u|v|ve
|ev|n edenen|un
|eed on o you|
|e|eon |||e \o|ve||ne
d|d |n e |edy n|||e|y
|e|, e een |n `-Hen
2. |u e||n Ldddn
o ce|c|une dey .||
|en|en you| |one.
|||S|||||
|~||
|u||n ||
\o|ve||ne
,
u|y ne|e
||n|one| end
e|no |n(e|v|ou
o (e|n. |o| e |n||e|
eec |e |e you ||
||e| end o |e|de|,
e|e o |ee-e|en|ne
|eo|e you| .o||ou.
1K P0WR 0F X
Take these super-powered supplements to become
a bit more like Jackman's mutant warrior Wolverine
l
l
l
u
s
t
r
a
t
|
e
n
s
!
a
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!ec|nen |e .o||ed .|| |e|ne| H||e |yen |nce |e || `-Hen
||n, |u |ey conen|y .ee| end ede( |e|| e|on o| |e
|e |eu|.
,
|o| |e \o|ve||ne |e | |e |eene |e |e eve|
|een,
,
ey |yen.
,
\e uc| .|| |e |ed||one| |e|n|n
ec|n|(ue o| |u||d|n c|e, |ou|de| end |ec|, |u .e e|o
d|d e |o on |e ynne|c ||n. |
,
(u|e |nc|ed|||e |o. | |ee||y
|e|(ed. /ou
,
|| no|ce on c|een | |e ||((ed ||n u( ||ou| ||
n|d-ec|on e |o.
,
\en o |e|n |||e \o|ve||ne? |y |e u((e|-
|ody .o||ou |e|o.. !ec|nen
,
|e .o||ou | eve||e||e on||ne.
mensf|tness.ce.uk/hughjackman
'| gct Hugh tc stlck tc th slx-tc-J2 rp rang ln th mass-bul|dlng phas,' says
Ryan. 'H'd dc fcur sts, and th thlrd wcu|d usua||y b fcrcd rps, wlth a
partnr h|plng hlmthrcugh th |ast thr cr fcur. 1hn h flnlshd wlth a
b|cwcut" fcurth st - h'd tak 25cf th wlght cff and try fcr J5-JB rps.'
'Hugh dld a |arg varlty cf ccr mcvs cn th rlngs,' says Ryan. '1hr wr
prcbab|y abcut 20 dlffrnt mcvs w'd us.' Ycu'r gclng tc stlck wlth ths
thr. Almfcr thr sts cf tn rps cn ach.
1 0umbbell bench press
Ll cn a bnch wlth a dumbb|| ln ach
hand. Kp ycur |bcws tuckd ln.
Prss th dumbb||s cvrhad, thn
|cwr thmundr ccntrc|.
1 Rlng barbell
press
Hcck a barb||
btwn a st cf
hanglng O|ymplc
rlngs, thn grlp lt ln
a prss-up pcsltlcn.
Lcwr ycur chst
tc th barb||,
thn prss up.
4 0umbbell flye
Hc|d a palr cf dumbb||s
cvrhad wlth pa|ms faclng.
Lcwr th wlghts tc shcu|dr
hlght, thn |lft thmback up.
2 0ecllne barbell
bench press
Ll cn a dc|ln bnch
wlth a bar cvrhad.
Lcwr lt tc ycur mld-chst,
thn drlv lt back up.
5 Welghted
dlp
War a wlghtd
b|t cr hc|d
a dumbb||
btwn
ycur ft.
Lcwr as far as
ycu can, kplng
ycur arms tlght tc
ycur bcdy, thn
drlv back up.
3 lncllne barbell
bench press
Ll cn an lnc|ln bnch,
hc|dlng a bar just cutsld
shcu|dr-wldth.
Lcwr th bar
tc ycur chst,
thn drlv lt
up fcrcfu||y.
0BL81 AN0 1R|0LP8
00RL P|N|8BLR
3 Rlng bench dlp
Hc|d a palr cf rlngs at hlp-hlght,
wlth ycur ft ba|ancd cn a bnch.
Lcwr untl| th rlngs ar at armplt
hlght, thn drlv up fcrcfu||y.
2 Rlng flye
Hc|d a palr cf rlngs wlth pa|ms
faclng, ln a prss-up pcsltlcn.
A||cwycur arms tc gc cut tc
th slds, wlth a bnd ln ycur
|bcws, thn pu|| back ln.
HUCH ACKMAN
Warm-up
0o 20 m|nutes of
|nterva|s on the
e|||pt|ca| tra|ner,
a|ternat|ng 30
seconds at a
fast pace and
30 seconds
,
recovery.
1K W0LVRlN
W0RK0u1
Beceming an adventurer needn't mean quitting

the nine-te-ve and saying geedbye te yeur
secial life. We've assembled the nest cellectien
ef life-changing jaunts that can be dene witheut
eating up all yeur precieus heliday allewance
Words
C|inb onc oj tnc

vor|c's niqncst cuncs

Blg Mama, as |cca|s ca|| lt, ls a
dazz|lng 3B0m-hlgh hap cf
g|crlcus anclnt sand ln th
Scssusv|l duns ln Afrlca's |argst
ccnsrvatlcn ara. 'At sunrls and
sunst, th surrcundlng pancrama
cf shlftlng cc|curd cchrs, gc|ds
and tans that ccmpcs Scssusv|l
wl|| |av ycu brath|ss, vn lf
th c|lmb hasn't,' says advnturr
Bndlct A||n (bndlcta||n.ccml.
|t f|s, h says, |lk ycu'r cn tcp
cf a crstd wav, 'far cut ln a
trmndcus sa'. A||n prcmlss
lt's an lmag that wl|| stay wlth
ycu fcrvr - and lt ccms wlth
th addd bcnus cf a dscnt
that taks just a fwg|crlcus,
tumb|lng sccnds.
vstngnum6u.cem
S\M30| K|\
0A\S
||!N|SS ||V||
A0k|NA||N|
S|0k!
|JN
B ANA0VN7U
|N0JkANC|
Picc covn Mount 5novcon
Wales
2
b|0b
Brltlsh M1B ac 0an Athrtcn (athrtcnraclng.cc.ukl admlts
h chatd th |ast tlm h dld Sncwdcn and tcck a ptrc|-
fu||d ascnt bcaus th rld up Wa|s's blggst mcuntaln
ls 'gruscm'. Rld up lf ycu can manag lt - but th thrl|| ls
th rld dcwn. '1hr's a cyc|lng ban frcmJst May tc 30th
Sptmbr btwn J0amand 5pm,' says Athrtcn. 'But ycu
can push up ln a day and rld dcwn ln th vnlng, cr try lt ln
th autumn and hcp fcr cn cf thcs maglca| days whn
ycu can s a|| cf Wa|s.' 1h maln paths ar L|anbrls -
Bkm|cng and busy at tlms - and Sncwdcn Rangr, whlch ls
s|lght|y shcrtr but has scm rccky, tchnlca| sctlcns.
llunbers.erg
Lxp|orc
princvc|
Ancricc
in Utcn
05A
9
H0
Advnturr Stv
Bcuy has takn
a J30,000km
rcund-th-wcr|d trlp
(thwcr|dbyrcad.ccml
and cn cf hls favcurlt
spcts ls Mcab ln Utah.
'|t's prfct fcr a wk-
|cng advnturcus
scap,' h says. '|t
has scm cf th bst
mcuntaln blklng ln
th wcr|d - mak
sur ycu p|an a fast
dscnt dcwn th
famcus S|lckrcck 1ral|.
Or lf hlklng's mcr
ycur sty|, thr ar
hundrds cf ml|s cf
tral|s wlndlng thrcugh a
maz cf cc|curfu| and
brathtaklng msas,
canycns and prhlstcrlc
archs.' Mcab ls
a ha|f-day's drlv
frcmSa|t Lak Clty.
dscevermeub.cem
Lccrn Pcr|our
in Loncon
ngland
3
H0
|magln turnlng
ycur nxt rcad run
lntc frfcrmurban
xp|cratlcn prfcrmd
wlth sty| and grac -
and wlthcut twlstlng
an ank|. Parkcur
Cnratlcns ls a Lcndcn-
basd acadmy wlth
tcp-nctch crdntla|s
cffrlng rgu|ar c|asss
and prlvat tultlcn. 1hr
days shcu|d b ncugh
tc lntrcduc sufflclnt|y
f|uld mcvmnts tc
lmprss |cca| urchlns,
turn a run lntc a fu||-bcdy
wcrkcut and f| mcr
ln tun wlth ycurs|f
and surrcundlngs.
purkeurgenerutens.cem
Co qny||
scrcnb|inq in
tnc Lc|c District
ngland
2
L0w
|f th upccmlng
wknd's wathr ls
|ccklng abysma|, chr
ycurs|f up wlth a trlp
tc th Laks whr thls
rathr mad actlvlty ls
guarantd tc gt ycu
wt anyway. A|sc kncwn
as gcrg wa|klng cr
k|ccflng, ghy|| scramb|lng
has an mphasls cn fun -
th almls tc fc||cwa rlvr
as lt tumb|s dcwnhl||.
|t may man a |ltt|
c|lmblng and ducklng
thrcugh watrfa||s, but
th blt vrycn ccms
fcr ls s|ldlng dcwn
smccth chann|s cf rcck
lntc th cc|d dp pcc|s
b|cw. 1h Kswlck
Advntur Cntr
dscrlbs lt as '|lk
cavlng wlth th rccf cff'.
keswckudventure
centre.cem
B ANA0VN7U
i|c tnc U|trc rci|
cu Mont E|cnc
France, 5witzerland
and ltaly

|t taks a spcla| klnd cf crazy tc
ntr th actua| rac and lts J6B
h||lsh kl|cmtrs, but vn tc
wa|k th rcut cf th Mcnt B|anc
U|tra ls an achlvmnt - and
puts scm prdlctab|y dlzzylng
scnry ln ycur way. 1h tcta|
|vatlcn galn ls a cha||nglng
9,600mand hlkrs typlca||y dc lt
ln abcut nln days. 0c lt ln svn
and scmcn |s wl|| hav tc
gt th flrst rcund ln. Runnrs
warn cf a 'kl||r' c|lmb tc th tcp
cf th Crand Cc| Prrt (2,537ml
and cccaslcna||y xtrm|y
strcng wlnds thr tcc.
chumenx.net
Co bou|ccrinq in
Fontcincb|ccu
France

Ycu dcn't nd tc b a
sascnd c|lmbr tc try
bcu|drlng, whr th
mphasls ls mcr cn
strngth and pcwr than
tchnlca| prcwss. An
hcur frcmParls ls th
spcrt's splrltua| hcm,
Pcntalnb|au, a spraw|lng
fcrst |lttrd wlth
sandstcn bcu|drs. 1h
bglnnr's ru|s ar slmp|.
c|lmb |cw, c|lmb |lght, fc||cw
th markrs tc th nxt
rcck and brlng a crash mat.
Many cf th ara's hc|lday
hcms wl|| rnt ycu cn,
such as thhcus.fr.
blecu.nje
Pcjt tnc Fincnorn
5cetland

1h Plndhcrn rlvr rushs
thrcugh Calrngcrms Natlcna|
Park and cffrs prccf that
ycu dcn't nd tc |av th
UK fcr srlcus whlt-watr
thrl||s. Wlndlng thrcugh granlt
gcrgs and, ln th wcrds cf th
Sccttlsh Raftlng Asscclatlcn,
'cffrlng |ltt| warm-up tlm
fcr padd|rs', lt prcmlss
C|ass |V raplds and scnry
fu|| cf hlstcrlca| slgnlflcanc.
scettsh-rujtng-
ussecuten.erg.uk
Picc tnc vcvcs
in Lsscouirc
Merecce

Prc wlndsurflng ccach and
J3-tlm Brltlsh champlcn Cuy
Crlbb says thls spct ls th bst
p|ac tc |arn hcwtc sal|. 1hr
ar numrcus mn ln wtsults
whc can tach ycu hcwtc surf,
wlndsurf cr kltsurf, cr lf ycu'r
a|rady faml|lar wlth sal| and
bcard Crlbb hlms|f can tak ycu
tc th nxt |v|. '1h Lvant
wlnds attack th tcwn wlth a fury
vry day,' h says. 'Sc lt's mcr
sandb|astlng than sunbathlng
- lda| fcr wlndsurflng.'
guycr66.cem
Mcct tnc lnuit
0reenland
9
L0w
Mlk Llbckl
(mlk|lbckl.ccml, a 20J3
Natlcna| Ccgraphlc
Advnturr Of 1h Yar,
says nln days ls ncugh
tlm tc s cn cf th
wcr|d's |ast-vlsltd
rglcns (plcturd abcvl.
'P|y tc 1asll|aq frcm
|c|and and frcmthr
tak a bcat tc 1asll|aq
Pjcrd,' h says. 'Pc||cwlt
by hlklng, trkklng, skllng
- lt's a trlp vry human
shcu|d xprlnc.' |n
1asll|aq ycu'|| xprlnc
|nult cu|tur and fccd,
a|cng wlth th slght
cf sa|s, lcbrgs and
mayb vn a pc|ar bar.
greenlund.cem
i|c tnc Zion
rcvcrsc
05A
I
H0
Amrlcan |cng-dlstanc
backpacklng |gnd
AndrwSkurka suggsts
thls 77kmtral| ln Utah
wlth 3,000 vrtlca|
mtrs cf c|lmblng as
a |cng day hlk cr a
mu|tl-day backpacklng
trlp, dpndlng cn ycur
fltnss. P|an ycur rcut
sc ycu dcn't nd up ln th
tcurlsty mldd| fcrk cf
th Vlrgln rlvr and 'try tc
avcld th c|lmb cut cf th
rlvr durlng th pak hat
cf th day,' says Skurka.
1hls hlk was dvlsd by
|cca|s as an a|trnatlv
tc th cvrdcn Crand
Canycn Rlm-tc-Rlmand
Skurka has th fu|| tral|
rcut cn hls wbslt.
Ycu f|y lntc Vgas, sc
mak a wk cf lt.
undrewskurku.cem
Cyc|c tnc
A|pc c'ucz
France
3
b|0b
Ccmp|tlng thls |g-
s|aylng J3kmuphl||
c|lmb ccnfrs ntry lntc
a spcla| c|ub. lt's cn
cf th maln mcuntalns
cn th 1cur d Pranc
and lts 2J halrpln bnds
guarant drama. Luckl|y,
th hlghst s|cps ar
ml|d|y |ss punlshlng
than scm cf th ar|y
cns - lf ycu'r up tc
lt, gc back and dc lt
agaln just |lk th pccr
saps had tc durlng
20J2's 1cur d Pranc.
ulpedhueznet.cem
Ccnoc tnc
Dcnubc Dc|tc
kemania
I
H0
1wc yars agc canc-
mad Zandr Martln
padd|d 3,B00km
frcmth At|antlc ccast
cf Pranc tc |stanbu|.
Part cf hls trlp lnvc|vd
hau|lng hls canc J00km
cvr|and tc gt tc th
scurc cf th 0anub,
but ycu dcn't nd tc.
ycu can f|y tc numrcus
drlv an hcur tc Plnda|
and backpack lntc |s|and
Lak,' says |gndary
u|trarunnr Kar| M|tzr
(kar|m|tzr.ccml. Camp
cvrnlght and thn
c|lmb Prmcnt Pak - a||
4,JB9mcf lt (plcturd
abcvl. '|t's Wycmlng's
thlrd-hlghst pak and lt's
cn accsslb| wl|drnss
tral|,' says M|tzr, whc
adds that cnc back at
!ackscn Hc| ycu shcu|d
mak sur ycu hav a
br whl| slttlng cn a ra|
sadd| at th Ccwbcy Bar.
vstpnedule.erg
Co po|cr in
Lonqyccrbycn
Nerway
9
b|0b
Lcngyarbyn ls th
blggst tcwn ln Sva|bard,
a Ncrwglan archlp|agc
ln th Arctlc Ocan whr
xp|crr Mark Wccd runs
a svn-day advntur.
'W rac dcg tams,
klt-skl acrcss frczn sa
lc, dc survlva| tralnlng
and ccvr J60kmacrcss
th lc ln sncwmcbl|s,'
h says. 1c gt flt, h
advlss, wcrk cn ycur
|gs, back and shcu|drs.
'Pu||lng tyrs ls a prcvn
mthcd but carrylng a
havy rucksack ls just
as gccd,' h says.
murkweed
explerer.cem
p|acs that ar lda| fcr
canclng cn th grat
rlvr. Scm cf th mcst
rwardlng spcts can b
fcund cn th 0anub
0|ta ln Rcmanla whr
th rlvr mts th
B|ack Sa - th Unscc
Natura| Wcr|d Hrltag
Slt ls |lttrd wlth
|agccns (plcturd, |ftl.
remunuteursm.cem
rc| tnc Pincus
nountcins
0reece
8
H0
|t's Crc but nct as ycu
kncwlt - th Plndus (cr
Plndcsl mcuntalns
strtch J60kmtc th
dg cf A|banla and hav
as much tc dc wlth gaudy
bach bars as Parls dcs
wlth baccn and ggs. |t's
vast, rl|y bautlfu| and
abcut as rmct as ycu
can gt ln Furcp. |t's
a|sc th |ccatlcn cf Vlkcs
gcrg. 20km|cng, 490m
dp, 400mwld and
|lstd by Culnnss Wcr|d
Rccrds as th wcr|d's
dpst.
pndestrek.net
5unnit
Frcnont Pcc|
05A
8
H0
'P|y lntc th ccwbcy
tcwn cf !ackscn Hc|,
B ANA0VN7U
B ANA0VN7U
Cyc|c tnc |cnqtn
oj lcc|cnc
lceland
8
b|0b
Wcrklng tc a p|an cf B0km
a day, ycu can travrs thls
bautlfu| ccuntry ln slx days
- and camraman and
advnturr Patrlck Huttcn
(patrlckhuttcn.ccml says ycu
shcu|d, a|thcugh lt wcn't a||
b p|aln sal|lng. '|t's a prtty
gru||lng rld cf 450kmthrcugh
barrn vc|canlc trraln, startlng
at Rykjavlk and flnlshlng
ln Hcfn,' h says. 'And ga|
fcrc wlnds and sand stcrms
may bcth gt th bttr cf
ycu.' On th p|us sld thr
ar gccd rcads, watrfa||s,
g|aclrs and suprm bragglng
rlghts cnc ycu'r dcn.
j.s
Kcyc| tnc ls|c oj Ecrrc
5cetland
3
L0w
1h wstrnmcst cf th Outr Hbrlds, Barra bcasts whlt
sandy bachs and lnnumrab| tlny bays and ln|ts tc gt
|cst ln. C|arwatr Padd|lng hc|ds th kys tc th bst cf th
ls|and's kayak advnturs, whlch lt ca||s 'wl|d wknd
camplng trlps'. Fach starts cn a Prlday, |asts twc nlghts and
ccms wlth a w dramand a drlftwccd flr ln th vnlng. |t
a|sc crganlss tal|cr-mad trlps and an annua| mystry tcur.
clecrwcterpcddlng.cem
Pcrcq|icc tnc
Co| cc |c
Forc|cz
5witzerland
2
L0w
Fvn tcta| parag|ldlng
ncvlcs can hav a
thrl||lng tlm wlth
Anncy-basd ccmpany
Arcs|ld, whlch thrcws
th tandmru|bcck cut
th wlndcw. Arcs|ld
wl|| tak ycu up fcr 45
mlnuts, whlch ls a |ct
|cngr than a typlca|
bglnnr's f|lght and
glvs ycu th chanc tc
xp|cr th mcuntalns.
uereslde.cem
Co ncc jor
48 nours
Anywhere
2
L0w
1h wlrdst and
chapst advntur
cf a||, as dscrlbd by
!u|lan Sayarr, whc cnc
clrcumnavlgatd th
g|cb by blk. '1h lda ls
tc brak cut wlthcut any
mcny, hlklng btwn
mctcrway junctlcns,
hltchlng rlds, chattlng
tc truckrs at frry
trmlna|s, bcrrcwlng
a blk and s|plng ln
gardns,' h says. 'Ycu'||
ra|ls trustlng ln pcp|
ls a prtty rwardlng
xrcls.' Advnturr
Patrlck Huttcn,
manwhl|, suggsts a
24-hcur 'cyc| b|ltzkrlg'.
'Whrvr ycu ar, gt
cn ycur blk and rld,' h
says. 'S hcwfar ycu
gt ln 24 hcurs, cyc|lng
thrcugh th nlght. St
a s|cwand stady pac
and pack a tnt tc s|p
ln whn ycu'r dcn.'
P
h
e
t
e
g
r
a
h
y
C
e
t
t
y
Za|n| hats are the |ns|rat|en
ef '5k| ums' whe returned
te the Ukand launched th|s
serty l|festyle brand |n 2011.
1h banls ar a|| handmad
and dslgnd ln Scct|and fcr
th utmcst car and qua|lty.
1h brand ls a cc||ctlcn
cf brlght and baggy dslgns
that hav prcvd xtrm|y
pcpu|ar spcla||y wlth scm
w||-kncwn spcrts stars -
rugby p|ayr Bn Pcdn and
sklr CrahamB|| ar amcng
PR0M0Tl0N
1c advrtls hr ca|| Kathryn cn 0207907 6557
NAM: e An Athlete
0ccuatien: Prmlumqua|lty ath|tlc war
Mere |nfe: www.baac|oth|ng.com
Leek and feel
yeur best |n e
An Athlete's
debut cellect|en.
Launchd ln Aprl|
20J3, thls la a brand
that's ccmmlttd
tc d|lvrlng
xcptlcna| qua|lty
and undrstatd
urban sty|. |t
cffrs |uxury
spcrts-lnsplrd
fashlcn lnc|udlng
prmlumhccdls,
sparats and
basba|| caps.
Pcundd by
AndrwXnl
and Phl| Larny,
B An Ath|t's
ccncpt drlvd
frcma dslr tc
crat appar| that pltcmlsd th ccmmltmnt and drlv cf
a prcfsslcna| ath|t. Strngth and ccndltlcnlng xprt Phl|
has bn ln th fltnss lndustry fcr 20 yars and has wrlttn
fcr |adlng ha|th and fltnss pub|lcatlcns thrcughcut th UK.
NAM: ZAlNl
0ccuatien: Hlp xtrm spcrts banls
Mere |nfe: Cc tc www.za|n|.com
and use the d|scount code
MLN5P|1NL55 to rece|ve
your d|scount. Ava||ab|e
unt|| Dctober 20J3.
|t's nct hlgh-tch, but lt
wcrks. Lss a||rgn, |ss
snzlng. HayMax
1M
has
wcn JB awards, lnc|udlng
th A||rgy Prlnd|y Prcduct
Award frcmA||rgy UK.
HayMax
1M
ls aval|ab| at
Hc||and and Barrtt, |argr
Asda, 1scc, Mcrrlscns,
Waltrcs and Bccts stcrs,
lndpndnt pharmacls
and ha|th fccd stcrs.
Mere |nfe: Ca|| 0J525 406600 or
v|s|t haymax.b|z for more |nformat|on.
NAM: kez|e
0ccuatien: 0|lclcus fltnss-bccstlng mat and flsh
Healthy eat|ng has just get
a whele let eas|er. On|ln
rtal|r Kzl Pccds' rang cf
addltlv- and prsrvatlv-
fr Fxctlc Ccurmt Rady
Ma|s ar a ccnvnlnt yt
ha|thy cptlcn fcr ha|th-
ccnsclcus fltnss nthuslasts.
1h Ccurmt Rady ma|s
ar a|| mad by hand wlth
frsh lngrdlnts uslng |cw-
fat and hlgh-prctln xctlc
mats such as kangarcc,
sprlngbck and cstrlch as th
maln lngrdlnt fcr ach dlsh.
NAM: HayMax
TM
0ccuatien: 1h ky tc batlng hayfvr
HayMax
TM
barr|er balms
have been reven te tra
dust, et allergens and ever
a th|rd ef ellen befere |t
enters yeur bedy whn
app|ld sparlng|y and lnvlslb|y
tc th rlmcf th ncstrl|s. 1h
ba|ms ar drug-fr and
J00crganlc, whlch maks
thmprfct fcr pcp| whc
wcu|d rathr avcld taklng
drugs whr pcsslb|. 1ak
a |cck at cur wbslt tc
rad hundrds cf hcnst,
unsc|lcltd tstlmcnla|s.
And ths ma|s arn't
just asy tc ccck. Whn
ycu crdr cn|ln ycu can
hav ycur prctln-packd
rady ma|s d|lvrd tc
ycur hcm cr wcrk th
vry nxt day. Wlth cvr 20
dlshs ln th rang thr's
sur tc b scmthlng that
tanta|lss ycur tastbuds.
Mere |nfe: www.kez|efoods.co.uk.
Lnter code RLA0YMLAL at the
checkout to get J0 off any
Courmet Ready Mea| order. Code
va||d unt|| 30th 5eptember 20J3.
many lntrnatlcna| ath|ts
whc a|| suppcrt th brand.
1hy ar prfct fcr thcs
cutdccr tralnlng ssslcn and
grat fcr th wlntr mcnths.
w'r glvlng radrs a masslv
20cff dlsccunt ccd tc us
cn|ln at www.zalnl.ccm.
When the ra|n's |ash|ng down or an Arct|c w|nd |s threaten|ng
to r|p off an eyebrow, the canny adventurer knows he on|y has
to reach |nto h|s rucksack to f|nd sa|vat|on. We asked seven
g|oba| adventurers what's a|ways at the top of the|r k|tbag
Words M|ke Peake lhotography Danny |rd
'\l '\
,
''Jl JJl
A0VN7U 55N7lAL5
J'' J'/
7he water-mad Br|t|sh adventurer
has rcwed the At|ant|c and was
the f|rst perscn tc rcwthe 7asman 5ea. |n 2014 he
|s p|ann|ng tc be the f|rst perscn tc c|rcumnav|gate
the g|cbe sc|c |n a rcw|ng bcat. globclrow.com
LAS1 |N, P|RS1 OU1
J'1J J1\''J|' lJ|
'| hav nd|ss plcs cf klt, but | |cv thls hl-tch tltanlum
stcv ln partlcu|ar bcaus lt's pcrtab|, lt flts ln ycur
hand and ycu can run lt cn a|mcst any fu| - gas bctt|s,
un|add ptrc|, dls| - vn vcdka lf ycu nd tc. |t's
prssurlsd, sc ycu put th fu| ln and pump lt up, and that
fcrcs th fu| thrcugh th burnr whr lt's mlxd wlth
alr and burns ra||y w||. |t's nclsy, but ycu dcn't car at
th nd cf a day whn ycu'r cc|d and want scmthlng
warm. |t's qult a satlsfylng rcar, ra||y. | cam tc r|y cn thls
thr cr fcur tlms a day whn | rcwd acrcss th 1asman
Sa and | ndd hct watr tc rhydrat my fccd packs.
1c avcld |lqulds s|cshlng arcund, | usd gas, and lt was
ra||y asy tc |lght. | cn|y had a fwnar-xp|cslcns'
160, cetsweldeutdeer.cem
J'/
,
JlJ|J /'lJ\J ||\l'\'
AC AquaLink
ersenal lecater
beacen
'Whrvr ycu ar
cn th p|ant ycu
can snd a slgna|
vla sat||lt tc th
narst ccastguard
statlcn. Ycu ra||y
dcn't want tc us lt,
thcugh, bcaus lt
runs up blg bl||s.'
400, jerce4.ce.uk
Dcean 5leewear
3-Layer 5leeing
5ystem
'1hls s|plng bag
ls spcla||y mad
fcr nduranc.
|t's qult blg and
bu|ky bcaus cf
lts watrprccf |ayr
and mu|tlp| |ayrs
cf synthtlc f|c,
whlch kp lt warm
vn whn wt.'
240,
eceunsleepweur.
ce.uk
xeditien Feeds
freeze-dried meals
'A|| ths nd
rhydratlng and
th spaghttl
bc|cgns ls
fantastlc - vn
mcr sc whn
ycu'r hungry.
|'d avcld th flsh
cassrc|, thcugh.
lt |ccks |lk vcmlt.'
Frem5.50,
expedtenjeeds.
cem
\\J lJJJ|l
A fcrmer a|rbcrne and
underwater bcmb d|spcsa|
cff|cer turned extreme d|ver,
c||mber and adventurer.
7crbet's |ast 7V prc[ect, the
BBC's Dpercticn lceberg, saw
h|mspend s|x weeks ||v|ng cn,
c||mb|ng arcund and d|v|ng
|ns|de a g|ac|er |n Creen|and
and an |ceberg f|cat|ng cff
Canada. cndytorbct.com
LAS1 |N, P|RS1 OU1
J#|JlJ\|''|J
J'\JJJJ'''\ JJl\J'|
J'\J J\JJ|J
'|t's sma||, |lght and handy fcr
charglng phcns, camras and
vn a Klnd|, whlch can b vlta|
cn xpdltlcns whn | spnd
days cn nd ln a tnt bcaus
cf wathr. Whn | was maklng
Cpcrction Iccbcrg |ast summr
| ccu|d charg my Klnd| frcm
f|at tc fu|| ln abcut 30 mlnuts.'
140, pewertruveller.cem
lJJJ|l
,
M5 HyerFlewMicrefilter
water filter
'| tnd tc us bag-sty| watr carrlrs
bcaus ths dcras ln slz as
th watr ls usd, flt bttr lntc
spacs, spcla||y ln kayaks, and can
dcub| as a shcwr cr a pl||cw.'
100, umuzen.ce.uk
5uunte MC-2 cemass
'Mcst dlvlng watchs ccm wlth a
ccmpass ncwand many pcp| hav
CPS, but | stl|| |lk a ncn-|ctrcnlc blt
cf klt that t||s m whr | amthat's
accurat and r|lab|. |t's prcbab|y a
hangcvr frcmmy yars as a sc|dlr.'
45, suunte.cem
Mares Ferce Bat titaniumknife
'A gccd b|ad ls a|ways usfu| and
thls cn ls |lghtwlght, suprm|y
sharp and, bst cf a||, dcsn't rust nc
mattr hcwbad|y | trat lt. |'v takn
lt dlvlng, frdlvlng, sa kayaklng and
c|lmblng cn sa c|lffs and lt's stl||
spct|ss. 1h fc|dlng mchanlsm
mans lt taks up ha|f th spac
cf a ncrma| knlf, and mlnlmlslng
bu|k and wlght ar vlta|.'
75, smplyscu6u.cem
|\J\ '|#'
A g|cbe-trctt|ng exp|crer
whc was the f|rst perscn tc
c|rcumnav|gate the wcr|d
us|ng human pcwer a|cne
between 1994 and 2007
(exped|t|cn360.ccm}. 7he
f|rst cf three bccks abcut the
exper|ence, Dcrk Wcters:
True 5tcry Dj The lirst Humcn-
Pcwereu Circumncvigcticn
Dj The crth, |s ava||ab|e
ncw. jcsoncxplorcr.com
LAS1 |N, P|RS1 OU1
J'\/ J'\1J\J
'J\ J|\JlJJJ
'1hls supr-brlght 200-|umn
watrprccf tcrch ls brl||lant fcr
cyc|lng ln th dark cn rcugh
trraln whn ycu nd tc mak
cut pcthc|s and anythlng ycu
mlght fa|| lntc. |t has a |cwr-
pcwrd, mcr dlsprslv camp
sttlng, prfct whn ycu'r
cccklng and sttlng up ycur tnt,
and lt has a rd LF0 functlcn
tc bccst ycur nlght vlslcn.'
65, ells-6rghum.cem
'|#'
,
Victerinex 5wiss7eel X
'1hr's scm ra||y dcnt p|lrs
cn hr and |'v nvr had a b|ad
brak ln svn yars. Whn | was
cn a pda| bcat acrcss th Paclflc
| ccu|d flx prtty much B0cf lt
wlth thls cn tcc|.'
70, swssteel.ce.uk
iHeme lHM60L7
ertable seaker
'1hls p|ugs lntc a |aptcp, lPcd cr
lPhcn and ls vry ccmpact, but
lt pumps cut a gccd amcunt cf
scund lthr cn th mcv ln a
hand|bar pannlr cr ln camp.'
15, umuzen.cem
Keen Clearwater CNX5andals
'Whn | gt lntc camp aftr cyc|lng
cr kayaklng, lt's lda| tc hav
sanda|s that a||cwmy ft tc
xpand and brath. 1hy'r
a|sc ruggd ncugh tc gc fcr a
mlnl-hlk lf | want tc xp|cr.'
75, keenjeetweur.cem
A0VN7U 55N7lAL5
|J '\JJ|''
At the age cf 18 he became the
ycungest perscn tc summ|t
Baruntse |n Nepa|. 5t||| cn|y
20, he has endured extreme
temperatures and frcstb|te,
and was |nvc|ved |n a trag|c
rescue attempt after reach|ng
the summ|t cf Accncagua,
the h|ghest mcunta|n |n the
Amer|cas. cd]crrclly.com
LAS1 |N, P|RS1 OU1
lJ|J1\J|l JJ''l|
'\''\l\J'| 1\llJ|
Frem65,
cetsweldeutdeer.cem
'| guss ycu ccu|d c|ass thls as a
|uxury ltm, but | wcu|dn't gc
trav||lng wlthcut lt bcaus
blng ab| tc gt a gccd nlght's
s|p cn any advntur ls a hug
bcnus. |'v spnt mcnths at a
tlm uslng thls vry nlght,
wlthcut a slng| hlccup. |t has
bn wlth m up mcuntalns,
acrcss dsrts and dcwn rlvrs
and lt hasn't puncturd cnc ln
flv yars. |t wlghs a|mcst
ncthlng and packs dcwn ra||y
sma||, and vn thcugh lt rks
tc hlgh havn and ls ccvrd ln
b|ccd and vcmlt stalns, |
wcu|dn't swap lt fcr anythlng.'
'\JJ|''
,
Belle 0iable sunglasses
'Whn c|lmblng at a|tltud cn sncw
lt pays tc war qua|lty shads.
1hs hav an antl-fcg ccatlng
and ar a ra||y gccd flt.'
110, rxspert.ce.uk
ab Kinetic jacket
'1hls ls u|tra-|lghtwlght, just
220g, and | tak lt vrywhr
wlth m. |t packs dcwn tc th
slz cf a camra cas and ls
fu||y wlnd- and watrprccf.'
150, ru6.uk.cem
eby CerillaPed camera tried
'Ycu a|ways nd gccd phctcs tc
h|p ycu r|lv th mmcry cf
ycur advnturs yars aftr thy
happnd, and thls sma||, nlfty stand
ls bcth usfu| and asy tc us.'
20, umuzen.ce.uk
1\J/ J|\J1J\l
An adventurer whc has c|rcumnav|gated the wcr|d by
b|cyc|e and peda||ed 21,000kmbetween Ncrth and 5cuth
Amer|ca's h|ghest peaks. Beaumcnt |s a|sc a member cf the f|rst teamtc reach
a cert|f|ed pc|ar pcs|t|cn by ccean rcw|ng bcat. mcrkbccumontonlinc.com
LAS1 |N, P|RS1 OU1
J\J1'\ 'JJ|JJ\\|J JlJ\l #\lJ
'|'v a|ways run as part cf my tralnlng fcr xpdltlcns,
but thls summr |'mtralnlng fcr a 340kmrun and swlm
acrcss Scct|and. Uslng th Carmln has rvc|utlcnlsd th
tralnlng and h|ps m tc ramp vrythlng up acrcss th
mcnths and prcpr|y pac mys|f cvr blg dlstancs.
'Rathr than just uslng a hart rat mcnltcr and trylng tc
traln wlthln HR rangs, uslng th Pcrrunnr - whlch has
a HR functlcn - a||cws m tc mcnltcr my prcgrss fcr th
sam tralnlng rcuts cvr a prlcd cf tlm. 1h way ycu f|
durlng tralnlng ls sc changab|, but th hard facts cf ycur
pac vrsus ycur HR shcwxact|y hcwycu'r prfcrmlng.
'|t's a|sc an amazlng blt cf klt ln th pcc|, ccuntlng
ycur strck rat as w|| as ycur pac and dlstanc
ccvrd. |'mswlmmlng abcut 2.5kmmcst ssslcns,
and my almls nct ncssary tc gc fastr ach tlm
but tc dc th sam tlm wlth a |cwr strck ccunt. 1h
Pcrrunnr h|ps m s hcw|'mdclng, and whn |
tack| th J0kmcpn-watr swlm|'mtaklng cn thls
summr lt's thls fflclncy that wl|| gt m thrcugh.'
306, huljerds.cem
J|\J1J\l
,
JlJ|J
/'lJ\J ||\l'\'
Panasenic Lumix 0MC-F73
waterreef camera
'| us thls and, lf lt's nct wt,
th 1Z30 - thy'r bcth vry
tcugh camras. 1hy'r grat
ln |cw|lght and hav a sharp
fccus fcr actlcn shcts.'
330, punusenc.ce.uk'
Lifedge waterreef
iPad case
'ult a fwcass ar suppcsd
tc b watrprccf, but | wcu|dn't
actua||y submrg my lPad
uslng anythlng |s. |t's a|sc
vlrtua||y lndstructlb|.'
99, ljedge.ce.uk
Haglfs ec Hard jacket
'1hls lsn't aval|ab| just yt, but |
gct tc try cn cut crcsslng
crvass fl|ds ln Chl| and |cvd
lts flt, spcla||y arcund th nck.'
450, uvulu6le jremAugust
ut snewundreck.cem
|J\ J\1J|J
A parag||der cf 22 years'
exper|ence, Chambers has been
ccmpet|ng |nternat|cna||y s|nce
1995. |t's nct a|| [ust f|y|ng -
there's usua||y extreme terra|n
tc cverccme cn fcct. '|n the
2011 Red Bu|| X-A|ps, | wa|ked
the equ|va|ent cf a marathcn
and a ha|f up Mcnt B|anc every
day fcr twc weeks,' Chambers
says. rcdbullxclps.com
LAS1 |N, P|RS1 OU1
J'\/ J'\1J\J J'lJ\
J'l\\| /J'|
'|n a rac, vry xtra gram
carrld mans xtra ffcrt
xpndd. 1hs carbcn flbr
pc|s ar th flrst |'v fcund that
ar rcbust and strcng ncugh tc
wlthstand a ccntlnucus
pcundlng, day aftr day, whl|
stl|| wlghlng |ss than 300g.
'Pc|s a||cwycu tc tak part
cf th |cad cn ycur uppr bcdy
rathr than ycur |gs, spcla||y
cn stp hl||s, whlch mans an
lmprcvmnt ln pcwr and
nduranc. A blg p|us wlth ths
ls that thy fc|d, sc | can flt thm
ln th back cf my f|ylng harnss
whn |'malrbcrn.'
120, snewundreck.cem
J\1J|J
,
JlJ|J
/'lJ\J ||\l'\'
5uunte Cere watch
'Plndlng th mcst dlrct rcut ls a
ccnstant fccus. 1hls has a ccmpass
and a|tlmtr and vrythlng | nd tc
flx my |ccatlcn qulck|y.'
235, suunte.cem
High5 nergy 5eurce 4:1
'|n a rac | burn abcut J0,000 ca|crls
a day, sc havlng a ccnstant lntak cf
thls fcrmu|a ccmblnd wlth nrgy
bars kps my ca|crl lntak up.'
25 jer 1.6kg, hgh5-enlne.cem
awbene lcen H0
Blueteeth headset
'Whn |'mraclng | hav a back-up
tamtaklng car cf stratgy. Ccnstant
ccmmunlcatlcn ls crltlca| and thls
dvlc mans | dcn't hav tc wast
tlm stcpplng tc gt my phcn cut.'
70, juw6ene.cem
A0VN7U 55N7lAL5
B0SLlLMBLl 20J3menstness.ce.uk
\J\1 #J''|
7h|s ycung 5uffc|k adventurer cyc|ed thrcugh
17 ccuntr|es frcmLcndcn tc Cape 7cwn |n seven
mcnths |n 2010. |n 2012 he was part cf the
ycungest ever fcur-man teamtc rcwthe At|ant|c, ra|s|ng mcre than
300,000 fcr 5p|na| Research Uk |n the prccess. cdcmwollcy.co.uk.
LAS1 |N, P|RS1 OU1
'|\lJ|J1\\ #\| 1J'l'lJJ'
'Wlth a|| th trlps |'v dcn cvr th yars, thls ls prcbab|y th cn|y plc
cf klt |'v takn wlth m vry tlm. |t's a razcr-sharp b|ad wlth J6 cthr
tcc|s ln a packag sma||r than a mcbl| phcn and lt has h|pd m cut
cf many stlcky sltuatlcns, such as th tlm | usd lt tc flx cur strlng rlg
cn th At|antlc whn w wr ln ra| dangr cf drlftlng ln th wrcng
dlrctlcn. | a|sc usd lt tc rmcv stltchs frcmmy fac aftr pcst-rcad-
accldnt surgry ln Afrlca whn | was hundrds cf ml|s frcma dcctcr.
|t's r|lab| and ycu can us lt wlth cn hand - baslca||y lt's as c|cs tc
havlng a tcc|shd ln ycu pcckt as ycu'|| vr gt.'
90, cetsweldeutdeer.cem
#J''|
,
0rtlieb
heavyweight
drybag
'|t kps vrythlng
J00dry thrcugh
raln stcrms and vn
tcta| submrslcn.
1h va|u cf havlng
dry klt whn ycu'r
wt and cc|d cannct
b cvrstatd.'
20, ertle6.ce.uk
Vange Firestarter
'Wlth cn cf ths
ycu nd nvr
wcrry abcut ycur
matchs gttlng wt
cr ycur |lghtr
braklng. |t |asts
mcr than 5,000
strlks and vn
wcrks whn wt.'
8, cetsweld
eutdeer.cem
Amazenas 5ilk
7raveller
hammeck
'| carrld cn th
|ngth cf Afrlca. |t's
|lght and ccmpact,
and h|ps ycu r|ax
aftr a day ln th
sadd|. P|us lt kps
ycu away frcmbltlng
grcund lnscts.'
43, umuzen.ce.uk
A0VN7U 55N7lAL5
PR0M0Tl0N
1c advrtls hr ca|| Kathryn cn 0207907 6557
NAM: Merc| Maman
0ccuatien: Bspck glfts
Mere |nfe: Por more |nformat|on,
v|s|t www.merc|maman.co.uk or
ca|| 020 773J J377.
Merc| Maman effers a
beaut|ful range ef beseke
g|fts. Our Open 0|sc Brace|et
0uo (p|ctured above, E39
for one, E70 for twol can be
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of your cho|ce Whether you
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one's name or record a un|que
message, the poss|b|||t|es
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NAM: 5martshake NAM: Madferm
0ccuatien: Makr cf th wcr|d's NcJ shakr cup 0ccuatien: Pat-rduclng and musc|-tcnlng fcam
De yeu take yeur nutr|t|en and
sulementat|en ser|eusly7
h|s n|fty sha|er cup has two
storage compartments for
port|ons of prote|n powder,
v|tam|n and am|no capsu|es,
a gumsh|e|d or even just a
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l|fe's too short to be
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te the Ukfer 2013, presents
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try|ng to get |nto shape faster
lts foam|ng app||cat|on
ensures a great even coverage
that combats and brea|s
down |oca||sed fat depos|ts
by ta||ng advantage of the
nocturna| hours when the
s||n |s most recept|ve
A s|ng|e app||cat|on
massaged |nto the wa|st
and abdomen before you
go to bed at n|ght and, for
an |ntense wor|out, another
app||cat|on 30 m|nutes
before exerc|se w||| resu|t
|n an effect|ve and fast fat
reduct|on of the treated areas
nter the cede MN5FlT10
at the enl|ne checkeut te
get 10%ef all erders and
rece|ve yeur reducts next
day. The cede |s val|d unt|l
3rd 5etember 2013.
Mere |nfe: Drder d|rect at
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from your nearest nutr|t|on reta||er or
gym. Por trade |nqu|r|es ema||
sa|esQsmartshake.co.uk. RRP E9.99
Mere |nfe: Por more |nfo on th|s
product and other MA0PDRM
musc|e performance and recovery
creams, v|s|t www.madform.co.uk.
ded|cated teamw||| hand
craft your g|ft and |ov|ng|y
g|ftwrap your treasure |n
our renowned orange box
NAM: Ha|r-v|t
0ccuatien: Vltamlns that kp ycur halr ha|thy
Mere |nfe: Ha|r-v|t reta||s at E9.99 for 30 capsu|es or E25.99 for 90
capsu|es. Contact Hea|thA|d Ltd on 020 B426 3400 for purchase and stock|st
|nformat|on or v|s|t www.hea|tha|d.co.uk.
Tak|ng da|ly v|tam|ns
and m|nerals lays a
v|tal rele |n kee|ng
ha|r healthy. la|rv|t
capsu|es are spec|f|ca||y
formu|ated to prov|de v|ta|
nutr|ents that are requ|red
for hea|thy |oo||ng ha|r
hey're enr|ched w|th B
v|tam|ns wh|ch wor| as
an ant|age|ng agent by
prevent|ng grey|ng and
ha|r |oss Z|nc has a hea||ng
effect on the sca|p and
rejuvenates ha|r fo|||c|es
lydro|ysed ge|at|ne he|ps
to strengthen na||s and ha|r
and to fort|fy your ha|r shaft
and sca|p Am|no ac|ds are
|ey to the comp|et|on and
rejuvenat|on of the ha|r growth
cyc|e they he|p to bu||d new
ce||s, promote ha|r growth
and |mprove the qua||ty
and texture of your ha|r
#| \J |J!I #kI I |!|

IkI |k!I k||K||, \J ||
I ||J! I| |Ik||!
,
menstness.ce.ukSLlLMBLl 20J3B3
||l |1
1||1|1|1
What's the best bulk-shedding strategy fer yeu7 lt deends
en hewmuch yeu've get te lese. has assembled a team
ef exerts te ceach yeu every ste ef the way
Words Ieel 5nae lhotography TemM|les
oo||n o| e one-|.e-
|-e|| .e||-|o (|en?
|e|e
,
no uc| ||n. d|
e |ee, |e|e |n
,
| you
.en o |ed e |n |e
no e|c|en .ey (o|||e. | you
,
ve |een
|e|n ||n o o| e .|||e end you need
o |oe e (ue|e| o you| |ody.e|| ,u
o e .|||n |e u|de||ne o| decen
|ee||, |e|e
,
no (o|n (|ec||||n
you|e| ||ee |||| (||n e|on e .ee|
end o|e|n ove| you| |een ee |ne|e
you
,
ve o ||e|, ee|e| c|ene o
ne|e. |onve|e|y, .|en you
,
|e .e|| on |e
|oed o ||((ed end ,u .en o |oe |e
|e |e|-|||o, you need o ocu on |e
dee|| .|e o you o Ld |ody e
n|| no e you o 3.
|e
,
.|e|e H| cone |n. \e
,
ve
conu|ed one o |e coun|y
,
|eed|n
nu|||on|, |e|ne| end e-|o
ex(e| o |ve you edv|ce |e .o||
e eve|y ee o you| e-|o ,ou|ney.
/ou cen o||o. |e .|o|e (|en o| |n(|y
(|c| you| e||n (o|n end e o .o||.
~nd |e (|oud o ce|| you|e| e |oe|.
FA7 L055 57RA7CY
WlA lAVL YOU CO OlOSL
efere yeu start, remember ene th|ng: yeu're a|m|ng te lese fat, net just we|ght.
lf yeu fellewa werkeut lan, bear |n m|nd that yeur scales may fluctuate as exerc|s|ng
causes yeu te ut en we|ght. Werk eut yeur bedy-fat ercentage w|th th|s gu|de
Nc vlslb| musc|
dflnltlcn and
cn|y a hlnt cf
sparatlcn
btwn musc|
grcups.
Ycu shcu|d b
ab| tc s scm
musc|sparatlcn
btwn ycur
shcu|drs and
uppr arms.
Ycu wcn't hav
vlslb| abs.
Ycu'|| s mcr
musc|sparatlcn
ln ycur chst and
uppr back, and
may hav th
flrst g|lmpss
cf a fcur-pack,
dpndlng cn
th |lghtlng.
Musc|
sparatlcns
gt dpr and
ycu can s
ycur slx-pack
whn f|xlng.
Ycu'v a|ways
gct a slx-pack
and ycur fac
starts tc |cck
mcr angu|ar.
L|ft b|g, ||ft bas|c
1hls lsn't th tlm fcr lsc|atlcn mcvs.
'1h fccus cf ycur tralnlng at thls stag
ls tc rcrult as many musc| flbrs as
pcsslb|, whlch ycu'|| dc wlth a mlx cf
|cw-rp strngth tralnlng and hlgh-rp
vc|um tralnlng,' says ccach Chrls Burgss
(chrlsburgsspt.cc.ukl. 'Sprlntlng ls cut
bcaus ycur bcdy can't hand| th lmpact.
Ycu can stl|| dc hlgh-lntnslty wcrk, but
dc lt wlth ktt|b||s cr dumbb||s.'
at for hea|th
'Fat p|nty cf frult and vg fcr a ccnstant
supp|y cf vltamlns,' says Burgss. 'Ct |cts
cf ha|thy fats frcmavccadcs and nuts,
and gt ycur carbs frcmth bst bang-
fcr-buck scurcs such as swt pctatcs.'
Kp a fccd dlary fcr a wk and almtc
cut ca|crls but lncras prctln. 'Almfcr
2-3g cf prctln pr kl|c cf bcdywlght a
day,' says Burgss. 'And dcn't avcld gralns
and dalry. Cuttlng thmcut tcc ar|y ls
|lk sttlng cff a|| ycur flrwcrks at cnc
- ycu'|| hav nc trlcks |ft fcr |atr cn.'
1|me your mea|s
'1hr's a |ct tc b sald fcr bul|dlng
ccnslstncy thrcugh structur and blng
crganlsd,' says Burgss. '|n my xprlnc,
spradlng nutrlnt lntak thrcugh th day
cvr fcur cr flv ma|s ls th mcst succssfu|
mthcd fcr dclng that.' |n cthr wcrds,
mak sur ycu hav |unch and a snack, and
ycu'|| b |ss tmptd by th blscult jar.
8u|ement w|se|y
Pcrgt dlt pl||s and tak supp|mnts that
wl|| lmprcv ycur ha|th. 'A qua|lty cmga 3
supp|mnt wl|| h|p wlth lnsu|ln snsltlvlty,'
says Burgss. 'A|sc tak vltamln 03, whlch
asslsts ln up tc 400 mtabc|lc functlcns
ln th bcdy, lnc|udlng fat mtabc|lsm.'
SLl J
20kC OCO
| e |o neen ||
e|e|e|on. ~ || ee,
|ee( | |n(|e .||
con(ound novenen end
.ee(|n d|ee|y c|ene.
WOlkOU 20kC OCO
A6K 10
A8l68
kee th|ngs s|mle and use yeur
whele bedy |n each werkeut te
get th|ngs en track. Th|s reut|ne
recru|ts leads ef muscle f|bres
se |t's |deal even |f yeu're shert
ef t|me. De feur c|rcu|ts w|th a
m|nute's rest between exerc|ses.
50ATZC0RLZPRE55
Pcr an a||-ln-cn fat b|ast, squat
hc|dlng a palr cf dumbb||s at
ycur slds, thn stand up, cur| th
dumbb||s tc ycur shcu|drs and
prss thmcvrhad. 0c J5 rps.
5TEP-0P
|t dcsn't gt much slmp|r. Hc|d
a st cf dumbb||s and stp cn tc
a bcx cr bnch - th hlghr th
bttr. 0c J5 rps cn ach |g.
CYCLE
Pcr a fast-pacd flnlshr, jump cn
an xrcls blk and gc a||-cut
fcr 30 sccnds, fc||cwd by 30
sccnds cf fr-wh|lng tc f|ush
th |actlc acld cut cf ycur |gs.
Rpat th squnc flv tlms.
FA7 L055 57A7CY
8ACK50AT
Hc|d a bar acrcss ycur shcu|drs,
squat untl| ycur uppr thlghs ar
para||| tc th f|ccr, thn drlv back
up thrcugh ycur h|s. 0c slx rps.
LEC PRE55
1hls machln-basd mcv hlts a |ct
cf th sam musc|s as th squat,
but lsn't as tchnlca||y dmandlng.
0c J2 rps tc fry ycur quads.
10MP 50AT
Squat, thn xp|cd cff th f|ccr,
trylng tc gt as hlgh as pcsslb|.
Pcr maxlmumffct rst btwn
ach rp. 0c 25 rps. Rst fcr fcur
mlnuts bfcr ycur nxt clrcult.
WOlkOU J0kC OCO
Pu8R 1R
PA6
Newyeu're |n better shae,
try cemb|n|ng mult|le meves
that h|t ene bedy art. Th|s
legs c|rcu|t |sn't leasant, but
|t w|ll set yeur metabel|sm
ablaze. De feur c|rcu|ts w|theut
rest|ng between meves.
at more fat
|t may smccuntrlntultlv, but fat ls nct th
nmy. '|ncras ycur fat lntak and rduc
ycur sugar by atlng thlngs such as flsh,
avccadc, cl|s, nuts and sds,' says Pltnss
Plrst tralnr 1cmFastham. '1hls wl|| h|p tc
tach ycur bcdy tc us lts fat stcrs as fu|.'
8eed u your card|o
Lcng, s|cwdlstanc wcrk ls nct cn|y
lnfflclnt, lt's a|sc hard cn th jclnts. 'Hlgh-
lntnslty cardlc ls a much mcr ffctlv
way cf |cslng fat,' says Fastham. 'Hlt th
rcwlng machln fcr tn cn-mlnut bursts cf
ffcrt, glvlng ycurs|f a 45-sccnd rccvry
prlcd btwn ach ffcrt. B strlctl Ycu
shcu|d |av absc|ut|y ncthlng ln th tank
durlng thls ssslcn.' 0c thls cnc a wk.
8tay strong
Musc| ls th fcundatlcn cf ycur fat-burnlng
furnac. 'Blg ccmpcund |lfts such as dad|lfts
and push prsss shcu|d b th basls cf ycur
wcrkcut, and a hlgh-rp clrcult aftrwards
wl|| burn xtra fat,' says Fastham. 0c cn
blg |lft durlng ach wcrkcut and fc||cwlt
wlth flv rcunds cf th fc||cwlng clrcult. tn
prss-ups, tn |ungs cn ach |g and a
30-sccnd p|ank. Rst fcr just 45 sccnds
btwn rcunds tc kp th flr gclng.
Kee mov|ng
Nct vry fat-burnlng ssslcn has tc b
lntns. 'Actlv rccvry ls a nlc way cf
burnlng ca|crls wlthcut thlnklng abcut
ycur dlt cr th gym. |t ccu|d b a r|axlng
Sunday mcrnlng wa|k wlth frlnds cr a casua|
klck-abcut ln th park - lthr ls bttr than
|ylng cn th scfa,' says Fastham. !ust watch
th rccvry drlnks - mcst cf thmhav
sugar hlddn away ln thlr lngrdlnts.
SLl 2
J0kC OCO
o |ed, |u |e|e
,
|||
.o|| o |e done. |
,
|ne
o eec| you| |ody o .o||
no|e e|c|en|y |nve |e eo|
no. end |ee( |e |e.e|d |ee|
I !IkKI #|I, I| ||J! |

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WOlkOU SkC OCO
1R FlNAL
60uN10WN
Fer a fat-burn|ng beest, try a
10-1 re werkeut: de ten res
ef each exerc|se, then n|ne,
then e|ght and se en unt|l yeu
reach ene. And den't take any
rest unless yeu really need |t.
8r|nt to w|n
|t's tlm tc hlt th track.
'Start dclng sprlnts
wlth actlv rst,' says
tralnr San McPhl||lps
(suprmtralnlng.
cc.ukl. 'Sprlnt 60m,
thn turn arcund and
wa|k back. Rpat thls
fcr tn lntrva|s. 1hls
typ cf tralnlng wcrks
bcth th fast- and
s|cw-twltch musc|
flbrs, whlch has a blg
lmpact cn ycur musc|s
and nrvcus systm.
|t wl|| a|sc mak ycur
mtabc|lsmshcct up,
whlch h|ps tc burn fat.'
1|me to s||t
At thls stag ycu'r ln
gccd ncugh shap
tc start sp|lttlng ycur
wcrkcut. '|f ycu'r
dclng thr ssslcns a
wk, dc cn uppr-
bcdy, cn |cwr-bcdy
and cn fu||-bcdy
ssslcn,' says Burgss.
'1hls ls a|sc th tlm
tc bgln dclng scm
lsc|atlcn mcvs tc
targt th musc|s
that hav startd tc
mrg.' Pcr a fast-
pacd flnlshr, try
'runnlng th rack'.
start wlth th havlst
dumbb|| ycu can
manag fcr flv cur|s,
thn drcp tc th nxt
wlght dcwn fcr
ancthr flv. Rpat
wlth nc rst untl| ycu'v
dcn th whc| st.
6yc|e your carbs
1hls ls aslr than
lt scunds. 'On ncn-
tralnlng days, kp th
carbs |cw- 60g cr |ss
- whl| upplng ycur fat
lntak sc ycu'r gttlng
ncugh ca|crls tc
rccvr,' says Burgss.
'On strngth-tralnlng
cr sprlntlng days, ycu
can at mcr carbs tc
h|p ycur rccvry.'
Fee| the burn
Add ancthr wapcn
tc ycur supp|mnt
cablnt. cratln
mcnchydrat. '1ak
30g a day tc lmprcv
strngth - th strcngr
ycu ar, th bttr lt
ls fcr fat |css,' says
Burgss. '|t a|sc bccsts
ycur nrgy stcrs sc
ycu can tc |lft mcr
wlght durlng hlgh-
lntnslty ssslcns.'
And ycu'|| burn fat fcr
hcurs aftrwards.
SLl 3
SkC OCO
ou
,
|e nee||y
|e|e. |o.
,
|e
|ne o u( |e
|nen|y end e| |ne-
un|n you| (|y|(ue.
5PI0ER-MANPRE55-0P
0c a prss-up, brlnglng cn
kn tcwards ycur |bcwas ycu
|cwr ycurs|f tcwards th f|ccr.
Chang kns wlth ach rp.
CD8LET 50AT
Hc|d a ktt|b|| ln frcnt cf ycur chst
and squat untl| ycur |bcws tcuch
th lnsld cf ycur kns. 0rlv back
up thrcugh ycur h|s tc flnlsh.
KETTLE8ELL 5WINC
Swlng a ktt|b|| btwn ycur |gs,
thn swlng lt upwards by 'pcpplng'
ycur hlps fcrward and stralghtnlng
up. |da||y, ycu shcu|d b ab| tc |cck
undr th b|| at th tcp cf lts arc.
FA7 L055 57A7CY
WOlkOU SkC OCO
1
60HPLX
Fer a re-weekend fat-burn|ng
werkeut f|n|sher, de a barbell
cemlex - a set ef meves dur|ng
wh|ch yeu den't ut the bar dewn.
Th|s ene |s fa|rly s|mle. De s|x
res ef each meve, then rest fer
a m|nute and reeat tw|ce.
Avo|d burnout
'At thls pclnt lt's crucla|
tc prsrv musc|
whl| ycu kp burnlng
fat,' says nutrltlcnlst
Bn Cccmbr
(bncccmbr.ccml.
'Ycu'r |cwln ca|crls,
sc th rlsk cf undr-
rccvrlng ls ra|. Kp
ycur prctln lntak hlgh,
and xprlmnt wlth fat
and carbs tc s whlch
fu|s ycu bttr. And
stlck tc ycur wcrkcut
p|an rathr than gclng
tc fal|ur vry tlm,
cr ycu'|| mss wlth
ycur rccvry.'
o green
'1hr's a|ways a rlsk cf
s|cwlng ycur mtabc|lc
rat whn ycu'r
ntrlng a strlct ca|crl
dflclt, spcla||y lf lt's a
|cw-carb ca|crl dflclt,'
says Cccmbr. 'Sc
drlnk grn ta, whlch
can h|p tc kp ycur
mtabc|lsm|vatd
and runnlng cn fu|| tl|t.
Almfcr twc tc thr
cups a day bfcr
4pm- lt stl|| ccntalns
caffln, scmthlng
ycu dcn't want ln ycur
b|ccdstramwhn
trylng tc s|p.'
6ut the gut
'Whn trylng tc |cs
th flna| fwkl|cs cf
fat, mak sur ycu
avcld watr rtntlcn,
whlch ls |lnkd tc
lnf|ammatlcn ln th
gut,' says Cccmbr.
'1h ccmmcn cu|prlts
ar g|utn, what,
dalry and fccds frcm
th nlghtshad faml|y,
such as pctatcs and
tcmatcs. |f ycu thlnk
ths fccds ar causlng
dlgstlv prcb|ms, ycu
may flnd rapld wlght
|css cccurs whn ycu
cut thmfrcmycur dlt.'
P|ck your rote|n
Shaks arn't ncugh.
'Chccs fccds hlgh ln
|ucln such as chlckn,
turky, bf and ggs,'
says Cccmbr. '1c
rtaln musc|, ycu nd
tc kp sndlng an
anabc|lc slgna| tc th
tlssu, whlch |ucln
dcs. Whn th musc|
c|| rclvs thls slgna|,
lt kps rpalrlng and
trylng tc bul|d, whlch
ls th prfct scnarlc
fcr musc| rtntlcn ln
a ca|crl dflclt.' 1hls
mans ycu'|| b rlppd,
nct just sklnny.
SLl 4
2kC OCO
|e con(||nen
e|e no dou|
con|n ||c| end
e, (|u you| e| |eve
ene|ed. |
,
|ne o
cono||dee you| e|n
end |u||d nuc|e.
!I||K I \JK #KKJI ||k

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RDMANIAN0EA0LIFT
Stand wlth ycur kns s|lght|y bnt
and ycur back stralght. Lcwr th
barb|| untl| lt's just b|cwycur
kns, thn stralghtn up tc flnlsh.
HANC CLEAN
Bnd at th kns s|lght|y, thn drlv
up and pu|| th bar upwards, 'catchlng'
lt at ycur chst. Lcwr and rpat.
P05HPRE55
0c a quartr-squat, thn us th
mcmntumcn th way up tc drlv th
bar cvrhad. Lcwr lt undr ccntrc|.
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Lve lje n the t lune
CANY0NlN0
Want climbing, walking, sightseeing and adventure
in ene handy ackage7 MF's eel 5nae nds it all
in a massive hele in the greund
t's gett|ng tougher and tougher to ca||
yourse|f an exp|orer these days A|| the
b|g 'f|rsts' ascents, r|ver runs, tr|ps
to the po|es have been done, and
there's hard|y a corner of the g|obe
you can't see on Coog|e Maps here are a
fewunc|a|med pea|s |n the l|ma|ayas, and
you cou|d a|ways do a prev|ous|y done feat
faster, w|th |ess support or on a un|cyc|e, but
for the average man adventure |s tough to
f|nd Un|ess you're descend|ng |nto a canyon
'ln my op|n|on, canyon|ng |s the
|ast true formof exp|orat|on,' says
Tkl5.
l
's Ieel centemlates

h|s challenge fremthe
bettemef l Ca|tan
Recklngeut herearemorewaystoget throughacanyonthanjust c||mb|ng
Chuc|, my gu|de for the moderate|y tough tr|p down
L| Cap|tan, one of Ar|zona's best|nown canyons
'When you go down a canyon, you don't |nowwhat's
around the corner !ust because you've been there
before doesn't mean the ra|n hasn't come through
|t and comp|ete|y rearranged everyth|ng |n |t'
UP F0R TH CRACk
h|s unpred|ctab|||ty ma|es canyon|ng a potent|a||y
per||ous bus|ness he a|m|s s|mp|e you start near
the top of your chosen crac|, then get to the other end
by whatever means are necessary, depend|ng on the
terra|n lor some canyons, that m|ght be a br|s| wa||
and a b|t of c|amber|ng over roc|s lor others, |t m|ght
mean sw|mm|ng lor L| Cap, at |east |n the dry season,
|t means some scramb||ng, some bou|der|ng and f|ve
rappe|s a|so |nown as abse||s of vary|ng d|ff|cu|ty
Chuc| |s part adventurer, part tour gu|de and part
botan|st On the way |nto the canyon, he ta||s me
through the var|ous f|ora and fauna surround|ng |t,
|nc|ud|ng the 20mh|gh saguaro cact| that ||ne the
tra|| Who|e ecosystems growup around themand the
|oca|s ma|e fermented booze fromthe|r fru|t Usefu| as
they are, you st||| wou|dn't want to fa|| |nto the sp||es,
so |eep|ng your foot|ng |s very much encouraged
lurther down the canyon, we |eep an eye
out for a tarantu|a nest Chuc| encountered
'Further
dewn the
canyen, we
keep an eye
eut fer a
tarantula
nest Chuck
enceuntered
en his last
trip'
5amf|ne-tunes h|s
greund handl|ng
r|dg|ng |s a useful
techn|que fer
cl|mb|ng sheer walls
Ieel and h|s gu|de, Chuck,
check the|r equ|ment
Yeu never knewexactly
what awa|ts as yeu
descend a canyen
on h|s |ast tr|p through here We f|nd |t, but
sad|y the on|y sp|ders around have d|ed
PAC 0F TH ACTl0N
Be|ng |ns|de the canyon |tse|f |s |||e go|ng bac| |n
t|me here's noone e|se around you need perm|ts
to traverse most ser|ous canyons and no ||tter or
s|gn that anyone has been through he on|y graff|t|
we see |s hundreds of years o|d, |eft as tra|| mar|ers
by the nat|ve Chumash tr|be, who used to use L|
Cap as a party dest|nat|on |n the summer lt's a|most
|mposs|b|y peacefu| unt|| we reach the rappe|s
he f|rst one |s a soft|e |f you d|dn't va|ue your
an||es much, you m|ght even r|s| jump|ng |t St|||,
|t's a good t|me for a refresher on correct techn|que
|eep|ng your hee|s on the roc| to ma|nta|n your
ba|ance, wh||e remember|ng your |egs' on|y job |s
to stop you fromsmash|ng your face |nto the wa||
lappe| two |s more of a |eap, over a d|stance you
def|n|te|y wou|dn't want to tac||e w|thout a rope
h|s |s why you'd never go canyon|ng w|thout an
exper|enced gu|de who |nows the tra|| or a very c|ear
Batman
Averb. 'Te batman'
|s te cl|mb u a
ree w|th yeur feet
aga|nst the wall, |n
the style ef Adam
West's 1960s
vers|en ef the
Caed Crusader.
5temmlng
r|dg|ng w|th
just yeur feet - |e
de|ng the sl|ts
between twe walls.
Beulderlng
Techn|cally, any sert ef
cl|mb|ng where yeu stay lew
eneugh te jum eff safely
w|theut us|ng a ree.
lng
ny sert ef
re yeu stay lew
eff safely
Chlmney
Te ascend w|th yeur
feet aga|nst ene
wall and yeur back
aga|nst anether,
l|ke yeu m|ght cl|mb
a ch|mney. We den't
knewwhy th|s |sn't
called '5anta-|ng'.
6levater
Te descend a crack
by sl|d|ng, he|ng
there's eneugh
fr|ct|en between
yeu and the reck
fer a seft land|ng.
As |n, 'Yeah, yeu
can elevater here.'
0ewncllmblng
Descend|ng a canyen l|ke
a cl|mber means us|ng
hand- and feet-helds yeu
can't see. Asl|ghtly er|leus
alternat|ve te raell|ng,
fer exer|enced canyeners.
|dea of what you're do|ng W|thout the correct ||t or
|now|edge, you cou|d eas||y get stuc| or worse
As we wa|| to the next rappe|, Chuc| rega|es me w|th
ta|es of peop|e he has rescued fromtougher, wetter
canyons, |nc|ud|ng one chap who overest|mated h|s
ab|||ty to rappe| down a waterfa|| 'l sawh|msett|ng
up, so l stuc| around,' he says 'le bas|ca||y f||pped
ups|de down as soon as he came off the |edge, and
was dang||ng |n the waterfa|| when l got to h|m'
APR5 , L DLUC
L| Cap doesn't have any waterfa||s, but there's a|ways
a danger of f|ood|ng |n canyons Lven when the f|oor
|s sand rather than roc|, |t can become so dry and
hard that a sudden de|uge w||| s|mp|y f||| the p|ace
up lor exper|enced canyoners, th|s can be fun |f
hazardous We spot trees that have been r|pped up
by f|ashf|ood|ng, as we|| as bow|s that have been
carved |n the ||mestone by decades of dr|pp|ng
St|||, there's no s|gn of ra|n today, so Chuc| dec|des
to sp|ce th|ngs up w|th some br|dg|ng, a c||mb|ng
techn|que for spots where the wa||s are sheer
Mest canyens requ|re a

gu|de er erm|t |f yeu're
te tackle themlegally
but c|ose together he |dea |s to jamyourse|f |nto a
gap, arms and |egs outstretched, then 'wa||' yourse|f
s|deways to h|gher ground lt's a|so a chee|y ||tt|e
wor|out, |||e a stretchedout vers|on of the regu|ar p|an|
h|s gets us to our th|rd rappe|, wh|ch ta|es us through
a cave no bats, than|fu||y and then to our fourth,
wh|ch |s the most tax|ng yet he tr|c| here |s to s|t on the
roc| and topp|e off s|deways (st||| roped up, of coursel,
|dea||y c|ear|ng a|| the edges for a smooth descent
Number f|ve |s fa|r|y s|mp|e by compar|son, a|though l'd
have seen the drop as d|zzy|ng at the start of the day
RAPlD lMPR0VMNT
We emerge on the other s|de |nto the st|||b|az|ng
afternoon sun and |t fee|s |||e we've stepped out
of another wor|d L| Cap's far fromthe hardest
canyon around, but |t was a great |ntroduct|on to
the sport just tough enough for a test, wh||e st|||
breathta||ng |n s|ze Next t|me, l'ma|m|ng to get wet
and eventua||y l'd |||e to run some rap|ds lt's not
exp|orat|on but |t m|ght be the c|osest l can get
Fer mere en canyen|ng |n Ar|zena, see
360-adventures.cem. Thanks te the Hyatt
Regency 5cettsdale Resert &5a. Fer
mere v|s|t scettsdale.hyatt.cem
lN7RLAKN5Wl7ZRLAN0
On cf th wcr|d's mcst famcus and
bst-suppcrtd canycnlng slts ls just a
ccup| cf hcurs' f|lght frcmth UK.
5lRRA0 CUARA 5PAlN
Canycnlng ln th Pyrns ls r|atlv|y
nwbut slts ar falr|y accsslb| and ycu
shcu|dn't hav tcc many cthr pcp| tc
ccntnd wlth whn ycu'r dcwn th crack.
FALL5 0F BRUAR 5C07LAN0
Pack ycur wtsult. 1hs fa||s, arcund 40
ml|s frcmPrth, cffr scm cf th blggst
swlms, jumps and rlvr runs ln Furcp.
Playing the slets
You don't have to go to Ar|zona to try canyon|ng hese s|tes are a b|t c|oser to home
5l|d|ng s|deways |nte
a rael requ|res a b|t
ef clever feetwerk
Canyens change w|th
the seasens, as the
weather causes recks
and fel|age te sh|ft
P
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karrImor oIIars a WIda saIarIIon oI road and IraII runnIng shoas. sIng 80 IarhnoIogy
karrImor runnIng shoas gIva graaIar ImparI proIarIIon IaadIng Io Inrraasad romIorI and
sIabIIIIy on your run.
karrImor's rIoIhIng and arrassory ranga IaaIuras IIghIWaIghI IabrIrs, WaIarprooI
IarhnoIogIas and InnovaIIva dasIgn Io kaap you parIormIng aI your basI.
II's noI |usI buIII baIIar. II's 8ILT IFFLLhT.
MESHVENTILATED MOISTURE
MANAGEMENTTECHNOLOGY
D30 TECHNOLOGY GIVES
A SOFTER CUSHION
FULL LENGTH
ZIPTOTHE NECK
LIGHTWEIGHT
QUICK DRY FABRIC
For mora InIormaIIon vIsII
karrImor.rom or sporIsdIrarI.rom
Th|ckness
'UK watr ls warmst at th
nd cf summr but stl|| cn|y
rachs a nlppy JB`C,' says
Aml 1rwln cf surfdcm.ccm.
'A 3/2mmsult l3mmcn th
bcdy, 2mmcn th arms and
|gsJ ls prfct fcr summr, but
avcld shcrtls - sults that dcn't
ccvr ycur fcrarms cr |cwr
|gs - bcaus thy xpcs
ycur |lmbs and man ycu'|| b
ab| tc stay cut fcr |ss tlm.'
|n th R3, a ncprn hccd
bc|strs th warmth prcvldd
by th 3mmfu||-|ngth sult tc
kp ycu ccmfcrtab| ln th
watr frcmMay tc 0cmbr.
Prcm!anuary tc Aprl| ycu'||
nd a thlckr wlntr sult.
Z|s
'Back-zlppd sults ar |arg|y a
thlng cf th past. Mcdrn sults
prdcmlnant|y hav a chst zlp
systmtc mlnlmls f|ushlng,
whlch ls whn cc|d watr f|ccds
lntc ycur sult as ycu fa|| cff
ycur bcard cr padd| thrcugh
a wav.' 1h R3's ls as c|cs tc
watrtlght as ycu'|| gt, manlng
ycu dcn't hav tc ndur lcy
shccks vry tlm ycu bal|.
5eams
'O|d-schcc| stltch-samd
sults |av gaps whr watr
can gt ln. C|ud and b|lnd-
stltchd sams ar mcr
watrprccf, whl| |lquld
sams - sa|d wlth f|uld
rubbr - ar mcst watrtlght
but ccmprcmls f|xlbl|lty.'
Patagcnla has fcund a ba|anc
wlth an cutsld b|lnd stltch
and trlp|-g|ud lnsld sam
fcr cptlmumstrngth, ccmfcrt
and frdcmcf mcvmnt.
Mater|al
'1h cutsld cf a sult ls mad
cf s|lck ncprn, whlch h|ps
ycu g|ld thrcugh th watr,
whl| th lnsld tnds tc b
rcughr fcr a bttr flt. Mcr
f|xlb| ncprn sults cffr
gratr rang cf mctlcn but
tnd tc ccst mcr and arn't
as durab|.' Mrlnc wcc| |lnlng
lnsld th R3 drls qulck|y and
prcvlds unpara|||d warmth
and f|x fcr frlgld watrs.
TH XPRT
Surflng klt xprt Am|e Trew|n
grwup surflng ln Ccrnwa||
and has bn wcrklng ln th
lndustry fcr cvr a dcad.

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Patagen|a Men's R3 3mm
E400
pctcgenc.cem
0'Ne|ll 5uerfreak F.U.Z.. 2mm
EJ30
A|thcugh thlnnr than th cthr sults
hr, manlng lt's cn|y practlca| whn
th UK sas ar at thlr warmst, th
Suprfrak's P|uld P|x ncprn and
mlnlma| samdslgn a||cwfcr unrstrlctd
mcvmnt sc ycu can put ln blg xp|cslv
turns whn ycu'r up cn ycur bcard.
enell.cem
|llabeng 5elut|en Xere 3mm
E300
1hls wtsult ls mad cf f|xlb| AXJ
Suprf|x ncprn and has stltch-
fr w|dd sams tc |lmlnat watr
f|ushlng. |rrlgatlcn chann|s funn|
watr cut cf th sult, whl| th lntrna|
qulck-dry |lnlng maks lt rady tc pack
sccn aftr ycu'v |ft th watr.
surjdeme.cem
u|cks|lver 5yncre 3/2mm
EJ20
Pcur-way strtch pan|s ln th arms and
|gs, durab| knpads and a sam|ss,
cushlcnd chst pan| man th Syncrc
s|lds thrcugh th surf, prctctlng ycur
bcdy frcmbcard bangs. Hcwvr, th
ncprn ls |ss watrtlght and |ss
strtchy than ln th cthrs cn tst.
qukslver.cem
B81 F0R
RAN 0F
H01l0N
THkAK5
CHALLN0
Atrie ef summits in 24heurs - 's 0amian Hall laces
u his beets fer the classic British meuntain adventure
oone shou|d ever be d|scouraged
fromc||mb|ng Lverest or Mont B|anc,
or na|||ng some more obscure but
equa||y |mpress|ve c||mb such as
Ch|mborazo |n Lcuador or Nepa|'s ls|and
lea| But any budd|ng Br|t|sh adventurer
shou|d remember there's a great mounta|n
cha||enge r|ght here |n the Uk, and |ts very
nature means you can cross |t off the ||st
w|thout hav|ng to ta|e any t|me off wor|
he hree lea|s Cha||enge |s s|mp|e
|n theory c||mb and descend the h|ghest
mounta|ns |n Lng|and (Scafe|| l||e, 973
metresl, Scot|and (Ben Nev|s, J,344
metresl and Wa|es (Snowdon, J,03S
metresl w|th|n 24 hours lt |sn't
TAK5 0NTH...
N
lt's an early start fer

the ascent ef en Nev|s
'Tackling
Ben Nevis
first makes
sense, until
we start the
climb at
6.07amin
driving rain'
As we h|t a p|ateau the w|nd, |n turn, h|ts us We head
|nto the co|d c|ouds and v|s|b|||ty |s about J0m here
are just two co|ours the grey of the c|ouds and the
dar|er grey of the jagged roc|s Chasms |oomup at us
through the m|st |||e hungry o|||enesque monsters
After 2hours of headsdown, d|sp|r|t|ng, |eg
shredd|ng trudg|ng, some b|g ca|rns and a hut appear
we're at the top lt's summer, but up here |t fee|s
|||e a S|ber|an w|nter After a coup|e of qu|c| photos
every hree lea|er needs proof we head stra|ght
down aga|n 0esp|te the sou|crush|ng weather,
we're about ha|f an hour ahead of schedu|e
On the 2S0m||e road to Scafe|| l||e we sw|tch dr|ver
every hour to try to stay fresh a|though the passenger
can't crash out because he's respons|b|e for |eep|ng the
dr|ver awa|e W|th the f|rst and hardest mounta|n out of
the way and the sun even emerg|ng occas|ona||y, we're
hav|ng fun But then manmade d|saster str||es traff|c
on the A74 |s at a standst||| lor an hour and a ha|f we're
power|ess to stop our t|me advantage s||pp|ng away
PAk 2: 5CAFLL Plk
Lng|and's h|ghest |ump |s notor|ous for crue| fa|se
summ|ts and for wa||ers gett|ng |ost on the|r way down,
wh|ch |s a rea| danger for us s|nce we don't start the
c||mb unt|| S30pmand we'|| be descend|ng |n the dar| |f
an organ|sed event you can do |t whenever |t
su|ts you ln pract|ce, however, |t's a b|t tr|c||er
he t|me||m|ted nature of the tas| means one of the
mounta|ns must be c||mbed |n the dar| he sma||est
nav|gat|ona| error, on mounta|n or road, means fa||ure
And most peop|e who've comp|eted |t say you need a
nonc||mb|ng dr|ver, un|ess you fancy dr|v|ng hundreds
of m||es |n between pegg|ng |t up and down mounta|ns
l|nd|ng one can be the f|rst and b|ggest obstac|e
When l dec|de to ta|e on the cha||enge w|th my pa|
|mBevan, prec|se|y noone vo|unteers to transport
us around the country through the n|ght, wh||e we
snore and sme|| bad, |n exchange for je||y beans After
repeated appea|s to fam||y, fr|ends, acqua|ntances,
anyone w|th a dr|v|ng ||cence, we dec|de the two of
us can cope Sure, fa|||ng as|eep at the whee| |s a
concern So |s the fact that |ast t|me we drove through
the We|sh mounta|ns we got h||ar|ous|y |ost But
there's a reason they ca|| |t a cha||enge, r|ght
PAk 1: N NVl5
We're tac|||ng Ben Nev|s, the b|ggest of the pea|s, f|rst
he |og|c beh|nd th|s |s that |noc||ng off the Uk's h|ghest
mounta|n ear|y doors means we'|| ta|e on Snowdon,
theoret|ca||y the eas|est, |n the dar| lt a|| ma|es sense,
unt|| we start the c||mb at 607am|n dr|v|ng ra|n
Preef that the f|rst eak,
en Nev|s, has been reached
Cleud was a censtant
ceman|en en 5cafell P|ke
500
0
1,000
1,500
metres
Ben Nevis
1,344m
Scafell Pike
978m
Snowdon
1,085m
we don't get a move on A|so, |t's ra|n|ng aga|n At a for|
we chec| the path w|th some hardened h||ers com|ng
the other way 'Scafe||' says one 'ln th|s Ahahaha'
We're wet and t|red and the terra|n |oo|s the same |n
every d|rect|on an apoca|ypt|c v|sta of c|oud and roc|s
he path d|sappears and we fo||owa rowof ca|rns across
a s||ppery me|ee of roc|s hen, er, downh||| Can th|s
be r|ght hen up aga|n, scramb||ng And down aga|n
rea||y he c|oc|'s t|c||ng, the ||ght's d|mm|ng and l
start to ser|ous|y worry about f|nd|ng our way bac| to
the car A gust of w|nd sends me stumb||ng a|most |nto
the b|ggest ca|rn yet, and l rea||se w|th re||ef |t's the top
We don't stay any |onger than |s necessary to
ta|e a coup|e of photos As we hurry bac| down,
day||ght fades |nto dus| and the ra|n turns the path
|nto a waterfa|| we're both |noc|ed off our feet
We reach the car soa|ed and comp|a|n|ng, but |t's
930pmand we rea||se we st||| have a chance to do th|s
W|th 3hours of h||| wa|||ng beh|nd us, our bod|es and
m|nds want rest, but we have to start out on a f|vehour
dr|ve stra|ght away We |noc| bac| energy dr|n|s, ||sten
to comedy podcasts and stop for coffee l can't stress
enough that th|s |s not the recommended way to do |t
PAk 3: 5N0WD0N
At 23Samwe're at the bottomof the route up
Snowdon My gu|deboo| lona|d urnbu||'s
Y0RK5HlR 7HR PAK5
1h mlsslcn ls tc ccnqur
Pn-y-ghnt, Whrnsld and
|ng|bcrcugh ln th Ycrkshlr
0a|s Natlcna| Park ln undr J2
hcurs. 1h paks may b sma||r
than th natlcna| vrslcn, but th
ncnstcp hl|| wa|klng and pat-
bcg dcdglng wl|| tak vn th
flttst tn hcurs cr mcr. Scm
us lt as a drss rharsa| fcr
th maln UK cha||ng, a|thcugh
th |ack cf drlvlng maks lt
mcr njcyab| (and grnrI.
WL5H3,0005
1hls cha||ng rqulrs ycu tc
summlt Wa|s's J5 hlghst paks,
- a|| abcv 3,000ft (9J4mI and ln
Sncwdcnla Natlcna| Park - ln 24
hcurs. |t starts at th summlt cf
Sncwdcn and nds at th tcp cf
Pc|-fras (cr vlc vrsaI, and th
tcta| dlstanc ls usua||y arcund
30 ml|s (4BkmI, wlth a falr blt
scramb|lng - scm cf lt ln th
dark lf ycu dcn't tlm lt rlght.
LAKLAN03,0005
1h Lak 0lstrlct has just fcur
paks abcv 3,000ft, but thy'r
farthr apart. A clrcult cf Sklddaw,
Scaf||, Scaf|| Plk and H|v||yn
mans ccvrlng arcund 43 ml|s
(69kmI. Scramb|lng ls lnvc|vd
and a strcng wa|kr can dc lt ln
22 hcurs ln gccd ccndltlcns.
Hat-trickefhighs
1hr mcr UK cha||ngs
Hewtheeakslineu
's Dam|an celebrates

f|nd|ng the te ef 5cafell P|ke
nrcc Pcc|s, cn ors rec|ons the c||mb
and descent ta|es strong wa||ers 3hr 4Sm|n
We've got s||ght|y more than 3hours to beat
the c|oc| lt's doab|e |f we don't get |ost
leadtorches on lt's ra|n|ng aga|n he gent|e
ascent turns |nto a steep one and the path |s
d|ff|cu|t to see We |ose |t a fewt|mes, br|ef|y hen
sudden|y |t's gone a|together We retrace our
steps and try aga|n, on|y to reach the same dead
end We retrace aga|n |me |s haemorrhag|ng
We have to gamb|e and go on up a|m|ess|y at
wh|ch po|nt we f|nd the e|us|ve tra|| by chance
l|na||y we're on the summ|t r|dge, wh|ch
seems to go on forever |me for a qu|c| snap
at the top, then we head down aga|n
he c|oc|'s t|c||ng lt's gett|ng ||ght he tra||
seems d|fferent somehow Sudden|y we see a ||ne
of torches be|owand beh|nd us we've m|ssed the
path here's |ess than an hour |eft 0o we use up
JS prec|ous m|nutes gett|ng bac| on |t or gamb|e
that th|s path goes the r|ght way We gamb|e
We end up scamper|ng downh||| |||e goats, jump|ng
fromroc| to roc| My ca|ves scream'Cramp|' at me as
l g||mpse lenylass car par| l judge |t's 30 m|nutes
away We've got 2S m|nutes |eft l th|n| of the |oo| of
sympathet|c d|sappo|ntment |n peop|e's eyes when
we te|| themhowwe c|nost comp|eted the hree
lea|s Cha||enge hen l th|n| about hav|ng to come
bac| to do th|s a|| aga|n We p|c| up the pace
Bo||oc|s| ln my haste, l've ta|en us h|gh above
the rea| trac|, on to a precar|ous r|dge We p|c| our
way down to the path as fast as we dare, wast|ng yet
more prec|ous t|me, unab|e to |oo| our watches
But we've made |t l|gh f|ves Lven more
photos exts to other ha|ves en m|nutes
|ater we're both fast as|eep |n a |ayby
'We end up
scampering
dewnhill
like geats,
jumping frem
reck te reck'
5AL0M0NC05MlC 402 C7X
Sa|cmcn ls kncwn fcr lts tral|-runnlng
shcs and thls ls th prfct b|nd cf
cff-rcad tralnr and hlklng bcct. |t's
watrprccf, |lght and brathab| thanks
tc Ccr-1x, whl| stl|| ruggd wlth gccd
stabl|lty. |da| fcr spdy pak-bagglng.
170 salemen.cem/uk
CARMlNFNlXCP5 WA7CH
1h Pnlx has what sms |lk a gazl||lcn
navlgatlcn alds, lnc|udlng a ccmpass
and 1racBack - grat fcr rtraclng
ycur stps, whlch ycu'|| prcbab|y dc at
scm pclnt. |t's wlr|ss and has 50
hcurs' battry |lf ln U|tra1rac mcd.
350 garm|n.cem
BRCHAU5 KANCCHNUNCA
1hls Ccr-1x Prc mcuntalnrlng
jackt ls rassurlng|y ruggd and
r|lab|y watrprccf, whl| a blg hccd
and pcckts (lnc|udlng a watr bctt|-
shapd cnI ar hug|y usfu| assts.
|t maks ycu f| vlrtua||y bcmbprccf.
300 berghaus.cem
WH00P CU5Hl0N
| can't c|almthls ls xact|y ssntla| klt.
Hcwvr, lf ycu dcn't hav a ddlcatd
drlvr, staylng awak at th wh| ls a
blg cha||ng and |ttlng cff cn cf ths
ln th drlvr's fac ls cn way tc nsur
thlr a|rtnss. 1h punch ycu gt ln
rturn wl|| h|p ycu stay awak tcc.
ssential WreePeakskit
0on't even th|n| about sett|ng off on the cha||enge w|thout these |tems
BRCHAU5 KANCCHNUNCA
s
Dam|an and T|malmest
aslee en the|r feet at the
end ef the challenge
The te ef 5newden
WlNAYAR
,
8YH
HHBR8KlP
P|usentrytooneoflre|and
,
s
bestadventureraces
has tamd up wlth 0avld L|cyd

gyms and advntur rac Sa2Summlt
tc glv ycu and a frlnd th chanc tc
cha||ng ycurs|vs cvr a mu|tl-dlsclp|ln
advntur rac cn th wst ccast cf |r|and.
On cf |r|and's |argst advntur racs, th
Sa2Summlt ls st amld th bautlfu| scnry cf Ccunty
Mayc, lnc|udlng th 764mpak Crcagh Patrlck and
C|wBay. 1h rac alms tc tst partlclpants tc th |lmlt
wlth a mlx cf rcad runnlng, cbstac| raclng, cyc|lng and
mcuntaln hlklng, and cffrs twc cptlcns - Splrlt (27.5kml
and Suprm (56.5kml. 1h prlz a|sc lnc|uds twc
nlghts' acccmmcdatlcn at th Cast|ccurt Hct|, whr
th pcst-rac prlzglvlng crmcny taks p|ac.
And just ln cas ycu'r nct ln advntur-rac shap,
w'r a|sc glvlng away twc yar-|cng mmbrshlps
tc a 0avld L|cyd gymsc ycu can traln fcr th rac -
and fcr any cthr cha||ngs ycu want tc tak cn.
Fer mere en 5ea25umm|t ge te westertsea2summ|t.|e.
Fer mere en Dav|d Lleyd ge te dav|dlleyd.ce.uk.
Kuwtu enter
5|mly ge te mensf|tness.ce.uk/sea2summ|t
and answer the fellew|ng quest|en:
What's the name ef
the meunta|n |n the
5ea25umm|t race7
ACreagh Patr|ck
Creagh lan
C Creagh Cerald
7erms and ccnd|t|cns app|y
PrIze detaIIs
Hr's what thls prlz lnc|uds
On-yar mmbrshlp tc a 0avld
L|cyd gymfcr twc pcp|
1wc ntrls tc th Sa2Summlt
advntur rac cn 9th Ncvmbr
20J3 ln Wstpcrt, |r|and
Acccmmcdatlcn at Cast|ccurt
Hct| fcr Bth-9th Ncvmbr 20J3
W
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For more informution cu|| 0128J 4281. HF7-Rx
O
is uvui|ub|e nutionwiJe ut u|| ooJ heu|th fooJ stores unJ on|ine ut www.merrx.ce.uk
Fo//ow us at:
HE7Rx_0K
Iacebook.com/HE7Rx.0K
lf watch|ng loc|y down f|ve eggs |n a s|ng|e g|ug was

enough to turn your stomach, |oo| away now A study
pub||shed |n the journa| Nutrition Anc Fooc 5cicncc found
eggs to be one of the most nutr|entdense foods ava||ab|e
than|s to the|r h|gh |eve|s of v|tam|ns A and 0, mood
|mprov|ng v|tam|n BJ2 and s|eep|mprov|ng se|en|um
and recommended eat|ng at |east one every s|ng|e
day of your ||fe hey're |dea| |f you're tra|n|ng regu|ar|y
and a|m|ng to bu||d musc|e because they conta|n a hefty
7g of prote|n and yes, you shou|d be eat|ng the yo||s
But un|||e loc|y, we'd suggest coo||ng the eggs f|rst
0f all h|gh-rete|n
feeds, eggs centa|n
the r|chest m|x ef
essent|al am|ne ac|ds,
wh|ch are v|tal fer
muscle grewth
and rea|r.
W
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Nutr|t|en&A
Laurnt Bannccklsaspcrtssclntlst andprfcrmancnutrltlcnlst fcr
prcrugbytamsandcthr|ltath|ts(guruprfcrmanc.ccml
|ven |e nos
s||||eJ c|es
cJ |ense|ves
occs|on||,,
|nc|JJ|ng !n|e
O||ver, w|o |s
JJresseJ |e
,ro||en|, Jeve|o,|ng
||s J|g|,roec|ng gJrJ \|| ||ngeJ
Jes|gn nJ sogr|, |oo,s, |s conor||e o
wer nJ |s gJrneeJ o ,reserve |e |ngers
o |o| |nJs w|en ,oJre J|c|ng or c|o,,|ng
k|tchen
Cadget
ls |t true that sweet etatees are

health|er than wh|te etatees7
A
|f ycu'r trylng tc |cs
wlght, swt pctatcs
and yams ar gnra||y bttr
than whlt pctatcs bcaus
thy ccntaln mcr flbr,
whlch h|ps tc fl|| ycu up, and thlr
g|ycamlc lndx (C|l ls |cwr, manlng
thy'r |ss |lk|y tc rals ycur b|ccd
sugar |v|s. Bcaus whlt pctatcs ar
mass-farmd thy tnd tc b gnra||y |ss nutrltlcus, whl| swt pctatcs
ccntaln far mcr vltamln C and xtrm|y hlgh |v|s cf vltamln A.
Best jer muscle
Mer|d|an Natural
Crunchy
Wlth a whcpplng 29.6g cf
prctln pr J00g, thls wl||
h|p ycu bul|d musc|.
hellandandbarrett.cem
Best jer jct less
Whele arth
Crunchy 0r|g|nal
1hls f|ab-flghtlng sprad
ls |cwln sugar, wlth
just 3.7g pr J00g.
asda.cem
Best jer vclue
Tesce veryday
Value Crunchy
On cf th mcst ccncmlca|
prctln scurcs arcund at
just 62p fcr 340g.
tesce.cem
Best jer yeur censcence
Carley's 0rgan|c
1hls Ccrnwa||-basd
faml|y buslnss maks PB
wlthcut addd pa|mfat,
c|lv cl| cr sa|t.
carleys.ce.uk
e nos
c|es
nse|ves
n||,,
ng !n|e
w|o |s
seJ |e
n|, Jeve|o,|ng
|,roec|ng gJrJ \|| ||ngeJ
n
et
he ch||dren's sandw|ch
favour|te |s a versat||e
musc|eboost|ng
weapon, pac|ed w|th
prote|n and hea|thy fats
Lat w|th a spoon or tw|n
w|th a b|t of fru|t
Iam|e0l|ver
F|ngerCuard
9.95amazen.ce.uk
uSNuK
IhCkLASL PLkf0kMAhCL Ah MuSCLL fuhC1I0h
whY CrealiueJrausporl is auadvaucedcrealiue lrausporl sysleu
lhal is desiguedloopliuise uuscle developueul audperoruauce.
CrealiueJrausporl coubiues pure crealiue (laboralory lesledhPLC
99.9%pure crealiue uouohydrale) wilhdexlrose, a high0| (0lyceuic
|udex) carbohydrale. uSNis proudlopreseul lhis powerul alhlelic
peroruauce producl lhal is uusurpassediuqualily audpoleucy.
|L^v0uR Jropical
Producl helps supporl uuscle buildiugwheuusediucoujuucliouwilh
auappropriale diel audweighl lraiuiugprograuue.
f0k MAXIMuMMuSCLL LvLL0PMLh1
Packlng ln th prctln ls crucla| lf ycu want tc bul|d
musc| - and what bttr way tc dc that than
by njcylng a maty barbcu ln th sunshln7
1hls p|an faturs prctln ln vry ma| and
snack, lnc|udlng th mcuth-watrlng mlxd grl||
b|cw, tc nsur ycur musc|s ar drlp-fd th
ky nutrlnt thrcughcut th day. As an addd
bnflt, atlng cutsld mans ycu'|| tcp up cn
vltamln 0, whlch wl|| strngthn ycur bcns.
mensf|tness.ce.uk/meallan
arbecue yourse|f r|pped w|th th|s prote|n-packed summer mea| p|an

BF
rev|des a r|ch
suly ef creat|ne
te hel suert
muscle grewth.
LAMB
|s acked w|th
v|tam|n 12
te fuel yeur
werkeuts.
0kK
hels te kee
muscles streng
w|th a h|t ef
magnes|um.
CHlCKN
|s a seurce ef
v|tam|n 6, wh|ch
a|ds muscle
develement.
|--J
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RAkFA5T
Perr|dge
eats w|th
checelate
whey rete|n
and sk|mmed
m|lk prcvlds
p|nty cf
fl||lng flbr
and bcn-
strngthnlng
vltamln K.
Te make
Mlx th c|lv cl| wlth th gar|lc and
hrbs tc crat a marlnad.
Ccvr th mat wlth th marlnad and
|av ln th frldg fcr cn tc twc hcurs.
Barbcu th chlckn and sausag
untl| thcrcugh|y ccckd.
Barbcu th |amb and stak
burgr tc prfrnc.
Srv wlth a sld sa|ad.
DlNNR
M|xed gr|ll barbecue
J stak burgr J
|amb chcp J pcrk
sausag 2 chlckn
drumstlcks 2tbsp
c|lv cl| J gar|lc
c|cv, crushd Jtsp
drld thym Jtsp
drld rcsmary
LUNCH
aked sweet
etate w|th
smeked
mackerel and
Creek yeghurt
ccntalns
hlgh-|v|s cf
tstcstrcn-
bccstlng zlnc
and musc|-
bul|dlng lrcn.
5NACk5
Cashew
nuts, cettage
cheese and
beef jerky
a|| cffr
ccnvnlnt
snack-slz
prctln hlts
tc kp ycu
fu|| and h|p
bul|d musc|.
@SC|bX SC|-bX sc|-mx.co.uk
A|| you need.
PROTE|N PER
OA|LV OOSE
I4
B|O-ACT|VE
|NCREO|ENTS
CREATACORE
Tb
CREAT|NE
I0g 90g
The most advanced a||-|n-one mass ga|n so|ut|on.
|AS|A\DORAb
0|ve bangers and mash a hea|thy tw|st w|th
th|s rec|pe from chef Adam 0ray
lN0k0lNT5
300g newpctatces 4 free-range Cumber|and sausages 50g
rapeseed c|| 2tbsp natura| ycghurt 3-4 spr|ng cn|cns, f|ne|y
s||ced 100g baby sp|nach, washed and dra|ned 5a|t and pepper
T0MAK
l|ace the newpotatoes |n a

|arge pan, cover themw|th co|d
water and br|ng to the bo||
leduce the heat and s|mmer
Meanwh||e, p|ace the sausages

under a hot gr|||, turn|ng them
occas|ona||y unt|| they're brown
on a|| s|des and fu||y coo|ed
Once the newpotatoes are

tender, dra|n them|nto a
co|ander and |eave themto
steamfor one to two m|nutes
lut the potatoes |n a med|ums|ze

pan and crush themw|th a for|
Add threequarters of the o||, the

yoghurt and the spr|ng on|ons to
the potatoes and m|x thorough|y
ln a separate bow|, add

the rema|n|ng rapeseed
o|| to the sp|nach
Spoon a p||e of the crushed new

potatoes on to a p|ate and p|ace
the baby sp|nach and sausages
on top Season and serve
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TH
MAL
5AU5AC ANDMA5H
lt may net be an ebv|eus muscle-
bu|ld|ng meal, but w|th a few
healthy tweaks - ceurtesy ef chef Adam
Cray - th|s class|c r|t|sh cembe can eas|ly
be turned |nte a werkeut-fuell|ng feast.
TH
0NU5
M0R lR0N
L55 lN5ULlN
5PlNACHprov|des h|gh |eve|s
of |ron, wh|ch he|ps your body create
the energy requ|red for wor|outs
5PRlNC 0Nl0N5 conta|n chrom|um,
wh|ch |owers |nsu||n, enab||ng you to
ma|nta|n |ow|eve|s of body fat
TH
5WAP
P0TAT05 F0R
NWP0TAT05
'Newpotatoes are |ower Cl than
norma| potatoes, wh|ch means they're |ess
|||e|y to cause your b|ood sugar |eve|s to
sp||e,' says Cray 'hey a|so conta|n more
nutr|ents, |nc|ud|ng h|gh |eve|s of v|tam|n C,
v|tam|n B6, copper, potass|umand z|nc'
TH
RClP
mensf|tness.ce.uk/healthytw|st
|s execut|ve chef at S|y|on |n the

loya| lest|va| la||, london
(s|y|onrestaurantcou|l le has
been a chef for 23 years and has
he|d a M|che||n star for JJ le
cyc|es 30|ma day, competes
as a runner and tra|ns |n |rav
maga, ma||ng h|mone of
Br|ta|n's f|ttest chefs
y|on |n the
ndon
u|l le has
rs and has
JJ le
mpetes
n |rav
e of
TH 5ClNC
A study pub||shed |n the
Europecn 1ournct Dj Apptied
Physiotogy found that g|v|ng
phys|ca||y act|ve men
B00mg of v|tam|n C after
a 90-m|nute H||1 sess|on
he|ped to c|ear cort|so| more
qu|ck|y and |ower the|r
overa|| |eve|s.

Lng|andrugbyun|oncapta|nChr|slobshaw
ta|esthesesuppstoboostrecovery
TH k0BLM
You're try|ng to |ose
we|ght but you're
worr|ed about
|os|ng musc|e.
W
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TH 50L0Tl0N
5tart tak|ng v|tam|n C
supp|ements after your
workout. 1h|s w||| m|n|m|se
the musc|e breakdown that
occurs due to the catabo||c
stress caused by ra|sed
cort|so| |eve|s.
Reduce stress and kee yeur hard-earned
muscle with vitamin C sulements
Hangentemuscle
'| tak why bcaus lt's a ccmp|t

prctln, tc ald musc| grcwth
and rccvry,' says Rcbshaw.
'| ccmbln why

prctln wlth cratln, whlch h|ps
tc pcwr hlgh-lntnslty xrcls.'
'Zlnc ls an addd xtra that h|ps tc
malntaln my hcrmcns and kp my
tstcstrcn at a ha|thy |v|.'
lMPR0V0RC0VRY
'A comb|nat|on of these
three |s v|ta| dur|ng
|ntense preseason
sess|ons to he|p me
recover fu||y and ensure
l'm|n the best shape for
the start of the season'
Chr|s Robshaw|s a Max|musc|e
ambassador. Por more nutr|t|on and
tra|n|ng adv|ce, visit maximuscle.cem.
P
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|
|-,,
btwn J.2g and 2.2g pr kg cf
bcdywlght fcr musc| bul|dlng
(ccmblnd wlth hard tralnlng and
surp|us ca|crl ccnsumptlcnl,
whlch ls |cwr than th amcunt
prscrlbd fcr fat |css.
What |f | want tc |mprcve
my spcrts perfcrmance7
|f ycu'r nct bcthrd abcut
bcdy ccmpcsltlcn and just
want tc prfcrmat an
cptlmum|v| fcr nduranc
cr strngth-basd spcrts,
almfcr scmwhr ln th
mldd| - btwn J.Bg and 2.2g
pr kg cf bcdywlght ach day.
What types cf prcte|n
shcu|d | eat7
Almtc ccnsum a rang cf
prctln-rlch fccds wlth as
much varlty as ycu can,
lnc|udlng mat, flsh and dalry
prcducts. |f ycu'r vgtarlan,
T gcvrnmnt R0A cf prctln lsn't ncugh tc s ycu hlt ycur gca|s,
says tralnr and nutrltlcn xprt Scctt Baptl. Hr's what ycu nd tc kncw
What |s prcte|n7
1h wcrd 'prctln' ccms frcm
th Crk protcios manlng
'prlmary', whlch glvs scm
lndlcatlcn cf hcwlmpcrtant lt
ls. |n fact, lt's cn cf thr ky
macrcnutrlnts - th cthrs
blng carbchydrats and
fats - and lt's vlta| fcr ha|thy
lmmun, c||u|ar and hcrmcna|
functlcn. |t's a|sc ssntla|
fcr bul|dlng and malntalnlng
tlssus, lnc|udlng musc|s. |n
trms cf nrgy, Jg cf prctln
prcvlds fcur ca|crls.
Hcwmuch prcte|n shcu|d | eat7
1h Pccd Standards Agncy
rccmmnds just 55g cf prctln
a day fcr mn btwn th
ags cf J9 and 55. Hcwvr,
a|| rsarch r|atlng tc prctln
and xrcls suggst thls ls tcc
sma|| an amcunt fcr an actlv
man. Rathr than baslng ycur
prctln lntak cn a 'cn slz
flts a||' rccmmndatlcn, ycu
shcu|d wcrk cut what ycu nd
basd cn ycur wlght, bcdy
ccmpcsltlcn and fltnss gca|s.
What |f | want tc |cse we|ght7
|f ycu'r trylng tc s|lmdcwn
wlth th almcf |ccklng ath|tlc
rathr than sklnny, prsrvlng
musc| ls xtrm|y lmpcrtant.
|ncraslng ycur prctln
lntak wl|| h|p ycu dc thls,
spcla||y lf ycu ccnsum
fwr ca|crls than ycu burn
ln a day. Rsarch pub|lshd ln
th !ourncl C] Sports Scicncc
suggsts ccnsumlng btwn
J.Bg and 2.7g cf prctln pr
kl|cgramcf bcdywlght ach
day wl|| prsrv musc|,
lmprcv fat |css, bccst
fu||nss |v|s and prvnt
dcrass ln prfcrmanc.
What |f | want tc bu||d musc|e7
Pcp| cftn assum that
tc bul|d musc| ycu hav tc
lncras ycur prctln lntak
ccnsldrab|y. Aftr a||, mcr
prctln mans mcr musc|,
rlght7 Unfcrtunat|y, lt lsn't that
slmp|. |n fact, rsarch ln th
!ourncl C] Thc Intcrnctioncl
Socicty C] Sports Nutrition
rccmmnds a dal|y lntak cf
ycu can rp|ac th mat and
flsh wlth bans and pu|ss.
Mlxlng up ycur prctln scurcs
wl|| h|p tc nsur ycu bnflt
frcma rang cf amlnc acld
prcfl|s - and lt wl|| a|sc h|p
tc kp ycur dlt lntrstlng.
What abcut prcte|n shakes7
Ycu shcu|dn't r|y sc||y cn
thm, but a hlgh-qua|lty why
prctln shak can h|p tc tcp up
ycur dal|y lntak, spcla||y lf
ycu'r cn th gc cr whn ycu'v
just flnlshd a gymssslcn.
Chck th |ab|, thcugh - many
prctln shaks ccntaln pccr-
qua|lty prctln and addltlcna|
carbs and fat, whlch wcn't h|p
lf ycu'r trylng tc stay |an.
5cctt Bapt|e |s a phys|que and
spcrts nutr|t|cn spec|a||st,
natura| bcdybu||der and d|rectcr
cf |ccd|cr||tness.cc.uk
Pcop|cojtcncssunctnct to
bui|cnusc|cyouncvctoincrccsc
your protcinintc|cconsiccrcb|y.
Unjortunctc|y, it isn't tnct sinp|c'
'-J-
H|t yeur da|ly target w|th
these rete|n-r|ch feeds
CllCkLN
21g pretein per 100g
vltamln B3, whlch ccnvrts

nutrlnts lntc usab| nrgy.
MACkLlLl
1B.6g pretein per 100g
cmga 3 fatty aclds,

whlch h|p rduc pcst-
wcrkcut lnf|ammatlcn.
kl0NLY BLANS
7.2g pretein per 100g
flbr, whlch h|ps rduc

abdcmlna| fat |v|s.
lrote|n pac|ed
Ch|ll| cen carne w|th
k|dney beans |s a erfect
h|gh-rete|n meal
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lccording lo elile sporls nulrilionisl
ond Kinelico Brond lmbossodor, Moll
Lovell, if you con`l fuel il, you con`l do il.
`0plimol sporls nulrilion is reolly oll
oboul fuelling properly for lroining ond
recovering odequolely oflerwords. f
you focus on lhese lhings ond bolonce
lhe resl of your nulrilionol inloke lhen
progress should be mode. Providing key
nulrienls lo ossisl energy produclion
pre workoul is one woy lo inlensify lhe
lroining effecl`.
Some people will do o workoul on on
emply slomoch lo enhonce fol burning.
This con help fol oxidolion lburningI bul
moy olso leod lo lhe breoking down of
muscle lissue for energy.
Pre.Fuel lhe pre new workoul
supplemenl from Kinelico conloins
powerful B0ll`s ond o `rich mix` of
omino ocids lo conlribule lo lhe growlh
ond moinlenonce of muscle moss.
llso included ore oddilionol energy
boosling B vilomins ond key minerols.
For inslonce \ilomin B12 conlribules lo
lhe reduclion of liredness ond foligue.
The upshol is o cleon pre workoul
supplemenl lhol doesn`l conloin ony
odded corbohydrole or sugor.
`Numerous pre-workoul supplemenls
rely on high levels of slimulonls
which foil lo deliver reol nulrienls
lo muscle fbers - resulling in poor
muscle slrenglh, reduced power ond
quick burn oul, soys Moll. `Pre.Fuel is
designed so il doesn`l leove you wired
for hours or suffering o posl workoul
crosh` he odds.
Moll recommends lwo level scoops of
Pre Fuel lo 3OO-35O ml of woler lin o
shoker or blenderI prior lo lroining.
Renowned for ils nolurol fovour
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ond nulrilionol formulolion, eoch
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Doping lgencyI guidelines. This meons
lhol Kinelico develops lhe mosl lrusled,
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olhlelic performonce.
6et ycur FkEE Pre.FueI
sampIe bere. 5can tbe
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or suffering o posl
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ldverlisemenl
TRU5TED. CONVENIENT. EffECTIVE
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Cet ready fer anyth|ng
w|th muscle-us and
sled ushes 120
Plan better and see
results - te tra|ners
exla|n hew127
Want a b|gger back7 Cet
ready te send seme
t|me at the bar 141
Rugby league suerstar
kev|n 5|nf|eld shares
h|s tra|n|ng lan 135
Cet strenger
and deuble yeur
muscle 145
MAkY0UR5TVNTTR
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Are your card|o sess|ons more dawd|e than dash7 5ave
t|me and get |eaner s|mp|y by speed|ng th|ngs up. A
study |n the Internctionct 1ournct Dj 5port Nutrition And
Exercise Metcbotismass|gned two groups of men to
do e|ther 30 m|nutes of steady jogg|ng or two m|nutes
of |ntens|ve spr|nt |nterva| tra|n|ng, three t|mes a week
for s|x weeks. Researchers found that the |nterva|
spr|nt tra|n|ng boosted the part|c|pants' metabo||sm
the same amount as those who jogged, even though
the joggers exerc|sed for 2B m|nutes more than the
spr|nters each sess|on. 5o h|t the track and use that extra
B4 m|nutes a week product|ve|y. 5|eep|ng, maybe.
Feel the burn
5peedupyour card|oandwatchfat me|t away
ti
Dne reason spr|nt|ng
|s so effect|ve for fat
|oss |s that |t |ncreases
|nsu||n sens|t|v|ty,
mak|ng your body
|ess pred|sposed to
store g|ucose as fat.
cdrn |lf ls cha||nglng. 0cn't |t anycn

t|| ycu cthrwls. Ys, lt's un|lk|y
that ycu'|| vr nd tc |ay slg tc a
cast| cr hunt a sabr-tccthd tlgr,
but th 2Jst cntury ls packd wlth cha||ngs
that ncn cf cur fcrbars had tc wcrry abcut.
xp|crlng fcrlgn ccuntrls, dclng lncraslng|y
|udlcrcus xtrm spcrts and fndlng cff
lPhcn thlvs, tc nam but thr.
Sc hcwdc ycu bst prpar fcr a |lf cf
advntur and xcltmnt7 1hr sts cf
blcps cur|s and tn mlnuts cn th |g
prss wcn't cut lt. ycu nd tc tach
ycur bcdy tc mcv as a unlt,
uslng functlcna|, ra|-|lf
mcvmnts. Fntr
CrcssPlt,
th wcrkcut craz that has swpt Amrlca by
prcmlslng tc gt tralns prpard fcr anythlng.
'Cnra| physlca| prpardnss ls th whc| pclnt
cf CrcssPlt,' says Phl|lp Mcrtcn, had ccach cf Rbck
CrcssPlt 1hams. '|t wl|| gt ycu rady tc sprlnt fcr a
bus, carry ycur shcpplng cr run away frcma bar.'
|n cthr wcrds, lt wl|| prpar ycu fcr mcdrn |lf.
Hewte de the werkeuts
1hls p|an lnc|uds fundamnta| CrcssPlt
mcvs, lnc|udlng O|ymplc |lftlng, |cadd
carrls and bcdywlght wcrk. |f ycu
can't dc th wcrkcuts as suggstd,
mastr th a|trnatlvs prcvldd.
|f ycu can dc thm, grab a
stcpwatch and hav
at lt. 32J
/ou| .o||ou |ou|d (|e(e|e you o| ||e, no ,u ne|e you |oo|
ood |n e -|||. ~dd unc|one| nove end |ee( |e |ene|
RABY F0R
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Wurkuut I LIft/squat
Ruunds As many as poss|b|e |n 10 m|nutes
Rest None
1h|s workout |s the most techn|ca|.
,
1he musc|e-up w||| |et you
c||mb over a wa|| or on to a tree branch,
,
says Horton.
,
1he power
c|ean |s the most natura| way to heft a heavy ob[ect, and the front
squat bu||ds quad and core strength that
,
s benef|c|a| |n any sport.
,
mensf|tness.ce.uk/muscleugu|de
Muscle-up
leps
Held the r|ngs w|th a
'false gr|', w|th yeur wr|st
rest|ng en the r|ngs.
De an exles|ve ull-u,
'unch|ng' ferwards w|th
yeur chest te get yeur
sheulders ever the r|ngs.
De a d| te f|n|sh the meve.
'You can do |t on r|ngs or a bar,'
says Morton 'Co froma dead
hang to above the bar w|th
stra|ght arms' Can't manage |t
Wor| up to |t 'lf you can do
three d|ps and pu||ups, the
rest |s techn|que,' says Morton
ewer clean
leps
Cr| a bar w|th yeur hands
reughly sheulder-w|dth aart.
Dr|ve threugh yeur heels te l|ft
|t eff the fleer. As |t asses yeur
knees, use yeur h|s te dr|ve
u and l|ft the bar exles|vely.
Catch |t en yeur chest.
'h|s |s the on|y way you're
go|ng to get most heavy
objects to chest he|ght,' says
Morton 'l've seen peop|e
do |t w|th everyth|ng, from
sandbags to |adders'
Frent squat
leps
Held a barbell en yeur sheulders,
w|th f|ngert|s suert|ng |t.
5quat as lewas ess|ble,
then dr|ve back u.
'h|s |s tougher to get wrong
than the bac| squat w|thout
dropp|ng the bar,' says Morton
Wurkuut 2 Push/cIImb
Ruunds As many as poss|b|e |n 8 m|nutes
Rest None
Noth|ng too comp||cated here.
,
1he Prow|er |s a great
b|t of k|t that m|m|cs anyth|ng from push-start|ng a
car to tack||ng someone |n wrest||ng or rugby,
,
says
Horton.
,
1he rope c||mb |s great for peop|e who can
,
t
qu|te do pu||-ups, and the strength you bu||d
transfers we|| to other th|ngs.
,
1h|s |s what 0rossP|tters ca|| an AHRAP (as many
rounds as poss|b|e) set a t|mer for e|ght m|nutes and
do as many rounds as you can before the beep. Next
t|me, a|m to better your score.
kepe climb
le|ght leps
Cet u the ree hewever
yeu can. lt's eas|er te
use yeur legs tee - held
the ree between yeur
feet and ush, 'leck|ng
eff' when yeu rest.
Descend w|th centrel.
No rope 'You can
subst|tute towe|
ch|nups,' says Morton
'0o one ch|nup for
every metre you'd be
c||mb|ng up a rope'
ush
0|stance
Attack th|s full-seed.
ent arms w|ll m|m|c
the way yeu'd ush a
car er tackle semeene.
Ne sled7 5heve a
we|ght late aleng
the fleer en a tewel.
'h|s |s the sort of
d|stance where you can
go at max|mumeffort,
w|thout the |act|c ac|d
bu||dup s|ow|ng you
down,' says Morton
124SLlLMBLl 20J3menstness.ce.uk 124SLlLMBLl 20J3menstness.ce.uk
0065TW0RK00T 0065TW0RK00T
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Wurkuut 3 6arry/cIImb
Ruunds 5
Rest 1 m|nute between rounds
1h|s |s probab|y the s|mp|est workout of the |ot
you can rea||y push yourse|f w|thout r|sk of
|n[ury.
,
Loaded carr|es are one of the most benef|c|a|
moves that nobody does,
,
says Horton.
,
|dea||y, you
,
||
move stra|ght from the carry to the |unge, wh|ch
m|m|cs c||mb|ng up a h|||.
,
1h|s t|me you
,
|| rest for a
m|nute between rounds, so you can rea||y go for |t.
5andbag lunge
0|stance
'Co stra|ght |nto th|s
fromthe carry,' says
Morton 'lt's a tougher
vers|on of the move
that |nvo|ves the quads,
ca|ves and hamstr|ngs
more' a|e b|g |unges,
a|m|ng for your tra|||ng
|nee to brush the f|oor
w|th each step
5andbag carry
0|stance
'Carry the sandbag
however you |||e,' says
Morton 'he Zercher
carry hands |n front of
you, |||e you'd carry your
br|de over the thresho|d
w||| wor| your core and
b|ceps, wh||e s||ng|ng
the bag over your
shou|der |s eff|c|ent |n
a rescue s|tuat|on !ust
ma|nta|n your speed'
0YMTALK
'0on't go too heavy too soon,' says tra|ner lab|o

Bonanno (s|x3n|necoml 'You shou|d pause and
squeeze at the top and ||ght|y tense the tr|ceps at
the bottom Both these ensure a fu|| range of movement'
'Use drop sets to fat|gue the musc|e fu||y and

ta|e fu|| advantage of strength and s|ze ga|ns l|ft
a we|ght unt|| fa||ure, reduce the we|ght and go
aga|n unt|| fa||ure and repeat unt|| you run out of we|ghts'
'M|x |t up Co heavy for four sets of s|x reps for

four wee|s, then use the strength you've bu||t for
the next four wee|s for exp|os|ve hypertrophy
ga|ns 0o four sets of J2 reps and watch your arms grow'
'lt's Ok to cheat |f you're strugg||ng You can

use momentumto get the we|ght up, but |ower
s|ow|y and w|th the we|ght under contro|'
'Wor| hard B|ceps don't growthemse|ves l|t

themtw|ce a wee| for ten to JS m|nutes C|ve |t
your a|| unt|| you |nowyou can't do any more'
0N-ARM
CURL5 LT
Y0UU5 M0R
WlCHT T0
U5T THR0UCH
PLATAU5
5 WAY5 T0005T Y0UR
Pcwer upth|s mcvetcget s|eeve-bust|ngarms
Bicepscurl
W
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|t |ts ycu stab|lsh what yl|ds th
bst rsu|ts, nsur ycu'r cn track
and chck ycu'r nct cvrtralnlng.
But lt's cn|y wcrthwhl| lf ycu rvlw
ycur dlary bfcr ach ssslcn.
|f ycu hav a c|ar lda cf what ach
ssslcn lnvc|vs, dcwn tc th rst
prlcds and tmpc, ycu'|| b ab| tc
flnd ycur fccus qulckr and mak th
mcst cf vry mlnut ln th gym.
Sttlng a gca| ls th flrst stp whn
uslng a jcurna|. Ycu can put tcgthr
a structurd p|an tc gt ycu tc that
targt and lt can glv ycu a usfu|
|lft whn ycu s vlslb| rsu|ts.
Mak changs aftr fcur tc slx wks.
1hls dcsn't hav tc man startlng
frcmscratch. A sma|| chang such as
th xrcls crdr cr th rst prlcds
ls a|| that's ndd ln mcst cass.
|f ycu'r mcr xprlncd ycur bcdy
wl|| adapt tc an xrcls qulck|y,
whlch mans ycu'|| hlt a p|atau. Sc
adjust varlab|s such as sts, rps
and wlght vry twc wks.
Scm pcp| adapt tc a nw
stlmu|us qulck|y and shcu|d
chang up thlr ssslcns
rgu|ar|y. | tnd tc p|an phass
cf tralnlng ln fcur-wk cyc|s.
| us RunKpr (fr cn l1uns p|us
E3 mcnth|y mmbrshlpI fcr cardlc
tralnlng. |t rccrds ycur tlm, dlstanc
and pac. |t's falr|y unccmp|lcatd but
glvs ycu a|| th ky lnfcrmatlcn.
CymBuddy (E2 cn l1unsI ls prfct
fcr |cgglng wlghts ssslcns,
a||cwlng m tc crat wcrkcuts,
sav my tralnlng hlstcry and
rvlwprcgrss cn c|ar graphs.
Pcr clrcult tralnlng try Sccnds
Prc - |ntrva| 1lmr (E3 cn l1unsI.
Ycu can us lt tc crat and sav
custcmwcrkcuts wlth rst prlcds
and tlm |lmlts fcr lntrva| tralnlng.
Krlsteph
Thempsen
Persenal tra|ner
0anlel Rellly
The Tra|n|ng
Reem
eseph Cehen
Persenal tra|ner
Why is it imertant
te chart the regress
ef yeur training7
What is the best
a yeu use te
kee track ef
yeur training7
Hew eften sheuld
yeu review yeur
regramme7
M6N'5 FlTN655 5H0/00MBB6LL5
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You'd never |nowth|s
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than|s to |ts so||d des|gn
and c|ass|c sty|e A perfect
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JJ 3188 I8 |ree sa|es aa1 jra1act a1|ce |ram 9am-9jm s|aj.meas||taess.ca.a|
Ml0C05T
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he rubber hand|e
ma|es |t easy to gr|p
these dumbbe||s, wh||e
rubber d|scs prevent your
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Hl0HC05T
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E23499
Choose from2S|g to 2S|g
w|th th|s adjustab|e dumbbe||
that |ets you change we|ght
|ncrements s|mp|y by ho|d|ng
a button and tw|st|ng a d|a|
Treckyeur
treInIng
Dur experts h|gh||ght the
ways toensureyour exerc|se
p|anbr|ngs resu|ts
www.CPNA0FA160PNP.CDM
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PENADE
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UK`s Nmber 5eIIing Fabrner
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6PENADE
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For Fxplosive Fnergy, Slrenglh ond Musculor Pumps.
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THE 5T0RY 00NTNUE5
M05T-00M0V6
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sk th typlca| man ln
th strt hcwtc bul|d
bu|glng arms and h'||
dcubt|ss suggst
th blcps cur|. But bul|dlng ycur
blcps ls cn|y ha|f th batt| - ln
fact lt's |ss than ha|f, slnc ycur
trlcps ar twlc th slz. Nct
paylng ncugh attntlcn tc ycur
trlcps ls th surst way tc
nsur ycur arms nvr grcwtc
thlr fu|| pctntla|.
'|f ycu want blggr arms lt's
crltlca| ycu ddlcat just as much
tralnlng tlm tc ycur trlcps as
ycu dc tc ycur blcps,' says Nlck
Mltch||, fcundr cf U|tlmat
Prfcrmanc (upfltnss.cc.ukl.
'|t's tmptlng tc fccus mcr
cn ycur blcps bcaus ycu
s thmvry day ln th
mlrrcr, but wcrklng th back
cf ycur uppr arms ls th ky
tc bul|dlng thlckr and mcr
dflnd s|v-fl||lng arms.
On cf th bst mcvs ycu
can dc tc bul|d blggr trlcps
ls th bcdywlght dlp, but
cnc ycu can dc a st wlth
as ycu nd a mcv that
wl|| lncras th rslstanc
tc kp thmgrcwlng.'
Turn the pcge
jer Mtchell's tep
trceps-buldng
exercse, plus twe
ecser vcrctens
thct wll get yeu
recdy jer the bg-
muscle meve.
H080L IA80I8
Ir|ceps
|atera| head
Ir|ceps
med|a| head
Ir|ceps
|oog head
H08tt8l
hk808
Cet b|gger, stronger and th|cker arms
w|th th|s tw|st on a c|ass|c move
Why lt werks
'What makes th|s meve se challeng|ng |s that each re
|ncreases |n d|ff|culty cerresend|ng te yeur strength curve,'
says M|tchell. 'Th|s means |t's eas|est at the bettembut gets
harder w|th every cent|metre yeu ge h|gher, ush|ng yeur
tr|ces eut ef the|r cemfert zene - the key te grewth.'
A
B
kesistance band dip
Wear|ng a we|ght be|t attached
to res|stance bands and secured
to the bottomof the d|p bar
ma|es the move harder at
the po|nt when your arms
beg|n to stra|ghten, forc|ng
your tr|ceps to |eep push|ng
as each rep progresses
Lee a res|stance band areund the feet
rests ef the d| bar, then attach a cha|n
areund |t secured te a we|ght belt.
Cr| arallel bars w|th yeur elbews e|nt|ng
stra|ght back. race yeur cere te kee
yeur bedy ur|ght, and lewer yeurself
unt|l yeur b|ces teuch yeur ferearms.
Den't sw|ng yeur legs fer mementum.
Press back u ewerfully but den't
leck eut yeur elbews at the te.
M05T-00M0V6
Add|ng we|ght |n the
formof a dumbbe||
between your feet or a
we|ght p|ate |s |dea| as
a trans|t|on between the
bodywe|ght d|p and the
mustdo move, |eft he
res|stance th|s prov|des
|s cons|stent throughout
each rep, a||ow|ng you to
bu||d up strength dur|ng
the part of the move
where you are wea|est
a||ng a w|der gr|p
on the para||e| bars
|ncreases the ro|e of
your chest musc|es and
reduces the amount
of wor| your tr|ceps
have to do, ma||ng
th|s a usefu| var|at|on |f
you're strugg||ng w|th
bodywe|ght d|ps
Cr| arallel bars, kee
yeur bedy ur|ght and held
a dumbbell between yeur
feet er wear a belt w|th
a we|ght late en |t.
Pe|nt yeur elbews stra|ght back
and lewer yeur bedy as far as
yeu can ge cemfertably w|theut
stress|ng yeur sheulders.
kee yeur cere braced and den't
sw|ng yeur legs fer mementum.
Press back u ewerfully
but den't leck eut yeur
elbews at the te.
Cr| arallel bars at the|r
w|dest e|nt, w|th yeur bedy
lean|ng ferwards sl|ghtly.
Pe|nt yeur elbews stra|ght back
and lewer yeur bedy as far as
yeu can ge cemfertably w|theut
stress|ng yeur sheulders.
kee yeur cere braced and den't
sw|ng yeur legs fer mementum.
Press back u ewerfully
but den't leck eut yeur
elbews at the te.
Hkk lt k8l8 I Hkk lt k8l8 2
Weighted dip Wide-grip dip
'' ' ' -
fcr rhabl|ltatlcn, ca||d PNP
strtchlng, that ccntracts an
cppcslng musc| tc th cn
blng strtchd, lmprcvlng
th rang cf mctlcn - and
such p|atfcrms dflnlt|y hav
thlr uss hr. 1hy'r a|sc
usfu| fcr pcp| wlth |lmltd
mctcr ccntrc|, such as thcs
Rubbr bands, vlbratlng p|ats and Bcsu ba||s a|| hav thlr p|ac,
says tralnr A|x Adams - just mak sur ycu'r uslng thmprcpr|y
Research |s a funny th|ng.
0epend|ng on who funds |t,
who undertakes |t, who reads |t
and - most |mportant|y - who
understands |t, research can
te|| many d|fferent stor|es.
1he f|tness equ|pment
|ndustry has been dom|nated
for centur|es by products that
had no sc|ent|f|c research
beh|nd themwhen they were
|nvented, name|y free we|ghts.
As far back as the anc|ent
Creeks, peop|e understood that
us|ng free we|ghts cha||enged
the body enough to |mprove
strength and f|tness. Progress
and var|ety were |ntroduced
by chang|ng sets and reps,
do|ng more work |n |ess t|me,
or |ncreas|ng the |oad.
But peop|e are a|ways
|ook|ng for more var|ety and
|nnovat|on - even though the
too| they choose m|ght not
a|ways be the best for the|r
needs. |f you're |ook|ng to use
any b|t of tra|n|ng techno|ogy,
ask yourse|f a quest|on: why
was |t created7 Dnce you know,
you can dec|de |f |t's worth f|tt|ng
|nto your own tra|n|ng reg|me.
Vibrcticn pctjcrms
1hs wr lnltla||y cratd
fcr astrcnauts ln an attmpt
tc sc|v th prcb|ms that
ccm wlth xpcslng th bcdy
tc zrc gravlty, lnc|udlng
prvntlng musc| and bcn
wastag. |n fact, studls
ccnductd by Russlan sclntlst
V|adlmlr Nazarcv suggst that
thy'r ffctlv fcr xact|y
thcs clrcumstancs. But cn
p|ant Farth, whr gravlty
ls vry much prsnt, dc w
nd vlbratlcn p|atfcrms7
|n scm cass, ys. 1hr's
a fcrmcf strtchlng usd
whc hav suffrd strcks cr
cthr |lf-a|trlng ccndltlcns.
Othrwls, thcugh, tralnlng
wlth nc cr vry |ltt| mcvmnt
dcsn't dc anythlng ncrma|
tralnlng wcn't, and ycur tndcns
and cthr ccnnctlv tlssus
may nct b xpcsd tc ncugh
strss fcr cptlmumgrcwth.
Resistcnce bcnus
Bands ar usfu| bcaus
thy prcvld scm rslstanc
and tak up mlnlma| spac,
whlch mans thy can b usd
anywhr. Whr nc cthr
tralnlng cptlcns xlst, a band
can prcvld a dcnt wcrkcut.
1hy'r nct ncssarl|y th bst
way tc traln, but thy'r vrsatl|
and thy dc actlvat hard-tc-
hlt aras such as th musc|s
cf th rctatcr cuff and scapu|ar
rtractcrs. | tnd tc stlck tc uslng
bands fcr warm-ups, fcr addlng
rslstanc tc pu||-ups and dlps,
and fcr changlng th stlmu|us ln
ccmpcund mcvmnts such as
th bnch prss and dad|lft.
Bcsu bcs
1hls fltnss dvlc, whlch |ccks
|lk ha|f a ba|| attachd tc a
rlgld p|atfcrm, was dslgnd
ln J999 and lts maln purpcs
ls rhab. 1ralnlng cn a Bcsu
cha||ngs ycur stabl|lty whlch
nhancs actlvatlcn cf lnjurd
cr lnhlbltd musc|s. As such,
a Bcsu ba|| ls a gccd blt cf klt lf
ycu'r rccvrlng frcmlnjury cr
ar rturnlng tc th gymaftr a
prlcd cf lnactlvlty, but lf ycu'r
flt and ha|thy thr ar bttr
ways tc cha||ng ycur bcdy.
|n fact, ncn cf ths plcs
cf qulpmnt ls lnhrnt|y
wrcng tc us. But fcr mcst
pcp| ln th gym, thy'r nct
th mcst fflclnt way tc gt
ln shap. Crat cvr|cad ln
a smart way, a||cwadquat
rccvry and fd th bcdy
th nutrlnts lt rqulrs and
ycu'|| prcgrss. And ycu
wcn't |cck daft dclng lt.
lj you'rc|oo|inqtousccnybit oj
trcininqtccnno|oqy, cs| yoursc|j
cqucstion. vnyvcs it crcctcc'
Fun7 Pess|bly. As effect|ve as
l|ft|ng semeth|ng heavy7 Ne
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www.weIIman.co.uk
Fromoots, Superdrug, supermarkets,
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vitamin supplements may benefit those with nutritionally
inadequate diets. `Lngland's all time highest international
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"ngIand's most
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R00BYL6A0060RlLL5 R00BYL6A0060RlLL5 R00BYL6A0060RlLL5
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KLV|N 8|N||LL0 |8 JbL 8L8J PLAYL8 |N 8008Y LLA00L AN0 KN0w|N0
b0wJ0 0LJ JbL 8L8J 00J 0| b|8 800Y |8 JbL KLY J0 b|8 8000L88
Kevin 5infield
Age 32
He|ght JB6cm
We|ght 96kg
Ach|evements
22 caps for Lng|and
J4 for Creat Br|ta|n pre-07I
|s on|y the fourth Lng||shman
ever to w|n the Co|den Boot
Has capta|ned Leeds Rh|nos
for a decade, |ead|ng them
to s|x 5uper League Crand
P|na| v|ctor|es and three
Wor|d C|ub Cha||enge t|t|es
|s Lng|and's |ead|ng po|nts
scorer w|th J72 |n 22 caps, 54
po|nts c|ear of second p|ace
k
ugby |eague |s tough he pace
of the game |s fu|| thrott|e, the
co|||s|ons bruta| and the |ntens|ty
feroc|ous lt he|ps to be b|g and
strong, but to stand out you need the
comp|ete pac|age ln other words, 'lt's a||
r|ght be|ng ab|e to ||ft a cow, but |f you can't
catch one what's the po|nt'
hose are the words of kev|n S|nf|e|d,
the Lng|and and leeds lh|nos capta|n and
||c|er who has |ed h|s c|ub to unprecedented
success |n Super league At the start
of the year he rece|ved the prest|g|ous
Co|den Boot, awarded to the best p|ayer
|n the wor|d an honour trad|t|ona||y
dom|nated by stars p|ay|ng |n the southern
hem|sphere And |n October he'|| be
|ead|ng Lng|and out aga|nst Austra||a at
Card|ff's M|||enn|umStad|umfor the start
of the Wor|d Cup |n Lng|and and Wa|es
But none of th|s wou|d have been
poss|b|e |f he d|dn't |nowthe best way
to ma|e the most of h|s phys|ca| ab|||ty
Phys|cally, what was the b|ggest
turn|ng e|nt |n yeur develement7
When l f|rst jo|ned leeds JS years ago we'd
hammer the we|ghts sess|ons at one po|nt
l d|dn't do any runn|ng for three months l
was actua||y b|gger when l was younger By
22, l started to fee| |||e l wasn't f|t enough
and that l was too heavy for my structure
Our cond|t|on|ng setup changed and we
agreed to focus on more runn|ng lt was
more |mportant for me to be f|t than strong
legu|ar|y resett|ng your goa|s |||e th|s |s
|mportant to ma|e sure you tra|n |nte|||gent|y
lf net s|ze, what |s the key hys|cal
ab|l|ty needed fer rugby league7
We need to be ab|e to run l don't mean |ong
d|stances but at d|fferent speeds for |engthy
per|ods of t|me So we do var|edpace
|nterva| runn|ng You need to be strong and
powerfu|, but rugby |eague tests every facet
of your f|tness You cou|d have very good
endurance but when you get h|t and you've
got to get up off the ground w|th three
men on top of you |t tests everyth|ng
'When yeu get hit and
yeu've get te get up eff
the greund with three
men en tep ef yeu, it
tests everything'
5|nf|eld's tra|n|ng
g|ves h|mstrength
and ewer en the f|eld
W
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khine charge
Bu||d power w|th these moves froml|chard lunw|c|s, S|nf|e|d's
strength and cond|t|on|ng coach at leeds lh|nos and Lng|and
R00BYL6A0060RlLL5
eg|n |n a back squat es|t|en w|th
the bar en yeur uer back.
Lewer |nte a squat but enly ge halfway
befere accelerat|ng back u.
Half squat
Sets 3 leps 5
Frema stand|ng start accelerate ferwards, reach|ng

te seed as seen as ess|ble. kee yeur cere t|ght
te transfer ewer fremyeur lewer te uer bedy.
5lewly walk back te the start befere reeat|ng.
10msprint
Sets 3 leps 5
Held a bar w|th a sheulder-w|dth gr| abeve yeur
knees. Dr|ve yeur h|s ferwards te stra|ghten
u as yeu l|ft the bar clese te yeur bedy.
0nce the bar asses yeur chest, dre beneath the
bar te catch |t en the te ef yeur chest and stand u.
Hang pewer clean
Sets 3 leps 3
5tand |n frent ef a th|gh-h|gh hurdle. Lewer |nte a
quarter squat befere exled|ng ever the hurdle.
As seen as yeur feet teuch the fleer,
accelerate |nte a sr|nt. 5te after 10m
and slewly walk back te the start.
Hurdle jump te 10msprint
Sets 3 leps 3
5UPR5T 1
5UPR5T 2
Hunwicks says 'By geing enly halfway yeu
use the highest pessible lead te stimulate
the maximumameunt ef muscle fibres.'
Hunwicks says 'These shert-distance
sprints develep rapid acceleratien te
evade yeur eppenent and break tackles.'
Hunwicks says 'This is abeut meving as
quickly as yeu can, se use the heaviest
weight yeu can lift witheut lesing speed.'
Hunwicks says 'Try te limit the ameunt
ef time yeur feet are en the fleer befere
accelerating te teach quick reactiens.'
0o the move
ho|d|ng a rugby
ba|| to s|mu|ate a
match s|tuat|on
Hewteugh |s re-seasen tra|n|ng7
hat's when the hard wor| gets done
We'|| do four heavy we|ghts sess|ons a
wee|, w|th two upper and two |owerbody
moves, p|us some sw|mm|ng for mob|||ty
And we have bru|s|ng contact sess|ons
where you're just bash|ng |nto each other
to get your body prepared for matches
We'|| spend most of |t w|th ser|ous 0OMS
lde|ayed onset musc|e soreness strugg||ng
even to s|t on the to||et Non|nternat|ona|s
who start preseason ear||er w||| bu||d up
gradua||y w|th more card|o wor| hey'||
start w|th |ongerd|stance runs and taper
down to short, sharp, |ntense |nterva|s
Hewdees that reare yeu fer
yeur f|rst match ef the seasen7
Before the f|rst game you fee| good and
strong, but no matter howmuch tra|n|ng
you've done |t never seems to prepare you
for the game |tse|f You can be |n the best
cond|t|on you've ever been |n but you'||
get |nto a game and you can't understand
why you're so t|red lt ta|es three or four
games to get there but everyone's |n the
same boat no matter |f you've had three
months or three wee|s to prepare
Hewde yeu tra|n between matches7
We ach|eve most of our f|tness from
matches, so dur|ng the season most of
the wor| we do |n tra|n|ng |s ma|ntenance
here's no po|nt b|ast|ng your |egs |n the
gym lhys|ca||y you'|| strugg|e and menta||y
you'|| go |nto a match fee||ng rubb|sh
here's no better fee||ng than wa||ng up
on game day and fee||ng fresh, w|th a
spr|ng |n your |egs and |oads of energy
Hewde we|ghts sess|ens change7
ln season we cut bac| our wee||y we|ghts
sess|ons to on|y one or two and drop
the we|ght cons|derab|y Out of season
l do J00|g deep squats for tenrep
sets, but dur|ng the season l drop that
to 60|g for s|x supersets w|th 40|g
powerfu| jump squats l ma|e sure l get
rea||y deep to |mprove my mob|||ty
De yeu f|nd any asect ef
yeur tra|n|ng d|ff|cult7
l've never rea||y strugg|ed w|th any aspect
of f|tness l've a|ways s|ept we||, and
have never strugg|ed w|th we|ght or
recovery But l do treat myse|f w|th
dar| choco|ate, wh|ch can actua||y be
qu|te good for you lf you're go|ng to eat
choco|ate |t m|ght as we|| be the best
What sulements werk fer yeu7
Apart fromprote|n sha|es after tra|n|ng and
matches, l don't ta|e any supp|ements
l get everyth|ng l need frommy d|et l
used to ta|e caffe|ne before matches but
nowl prefer anyth|ng that w||| |eep me
re|axed l don't eat too much before a game
e|ther l |||e to fee| empty on game day
Hewde yeu recharge yeur batter|es
away fremrugby league7
he season |s so |ntense and there's
pract|ca||y no brea| between one
and the next, but l |et off steamby
spend|ng t|me w|th my fam||y lf l'mnot
tra|n|ng l'|| have contractua| ob||gat|ons
to f|||, but l f|nd |t he|ps |f l sw|tch my
phone off to get away from|t a||
Hewcan ngland benef|t frem
heme suert at the Rugby League
Werld Cu later th|s year7
lugby |eague |s at the heart of so many
commun|t|es and |ast year the country
rea||y got beh|nd the ath|etes at the home
O|ymp|cs lopefu||y we can benef|t from
a s|m||ar ||ft We've got a fantast|c squad
and a great chance and |f we can be
successfu| l can see the sport benef|t|ng
froma s|m||ar react|on rugby un|on enjoyed
when Lng|and won the 2003 Wor|d Cup
mensf|tness.ce.uk/sertsdr|lls
kev|n 5|nf|eld uses Mult|ewer 5ertsfeed.
Fer serts nutr|t|en ta|lered te yeur
|nd|v|dual needs, v|s|t mult|ewer.cem
5|nf|eld |s ngland's
cata|n and all-t|me
lead|ng e|nts scerer
'There's ne better
feeling than waking en
game day feeling fresh
with leads ef energy'
R00BYL6A0060RlLL5
Held a bar w|th a w|de gr| abeve yeur knees.
Dr|ve yeur h|s ferwards te stra|ghten u,
l|ft|ng the bar w|theut bend|ng yeur arms.
As the bar r|ses, dre under |t and extend
yeur arms abeve yeur head. 5tand te f|n|sh.
Hang snatch
Sets 3 leps 3
Attach a we|ghted sled beh|nd yeu and
sr|nt w|th geed ferm, kee|ng lew.
lf yeu den't have a sled, lace we|ght lates
en a tewel |n frent ef yeu and ush them.
20msled drag
Sets 3 leps 3
5tand fac|ng a knee-h|gh latfermheld|ng the
bar just abeve knee he|ght. L|ft ene leg eff the
fleer beh|nd yeu se yeu're balanc|ng en ene leg.
Us|ng the same mevement as the ewer clean,
l|ft the bar te yeur chest. At the same t|me, lunge
yeur ra|sed leg ferwards te land en the bex.
5ingle-leg clean te bex
Sets 5 leps 5

5UPR5T 3
Hunwicks says 'The snatch
teaches geed bedy alignment
and strengthens the sheulder
girdle and retater cuff muscles.'
Hunwicks says 'This is a great way
te build explesive pewer because
it mimics yeur nermal sprinting.
Iust den't ge tee heavy er it will
alter yeur running mechanics.'
Hunwicks says 'This enceurages
epen extensien ef the hip, ankle
and knee fer impreved mebility.'
www.we||man.co.uk
From Boots, Superdrug, supermarkets,
Holland & Barrett, GNC, Lloydspharmacy,
pharmacies & health stores.
vitamin supplements may benefit those with nutritionally
inadequate diets. 1 Professor 8eckett is not cited in the
capacity of a health professional, but as a product
inventor and former hairman of vitabiotics.
Sport Origina| 50+ 70+ Prostace
Skin Boost Drink

Mark Ioster
6xwor|d Champion
8xwor|d kecord Ho|der
ls un udvunced runge oI nuLrlLlonul producLs,
Lullored Lo Lhe speclIlc requlremenLs oI men. lL hus helped
6x wor|d Champion Swimmer Mark loster so wheLher
you're ruclng or noL, why noL see whuL lL cun do Ior you
" rey c wellmnnrnblers every
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0N6-KlTW0RK00T TRAlN6R
Want to |oo| good |n a sh|rt lorget
the bench press for a||round ta||ored
man||ness, the humb|e pu||up shou|d
be your exerc|se of cho|ce Not on|y w||| |t
bu||d your shou|ders and bac|, prov|d|ng
you w|th a hero|c Vshaped torso, |t w|||
a|so he|p your posture and forearms
h|s wor|out comb|nes th|s stra|ghtforward
yet u|traeffect|ve move w|th |ts cous|n, the
ch|nup one of the best b|ceps bu||ders
you can do and the d|p, wh|ch w||| ma|e
sure your tr|ceps are do|ng the|r b|t
mensf|tness.ce.uk/enek|t
ulling
pewer
1h|s bar-basedworkout |s theperfect
too| for craft|nga V-shapedbody
Wide-grip pull-up
Cr| the ull-u bar w|th yeur hands
mere than sheulder-w|dth aart. race
yeur abs and ull yeurself u unt|l
yeur whele head |s abeve the bar.
Lewer yeur bedy under centrel unt|l yeur
arms are stra|ght. kee yeur sheulders
engaged and den't sag at the bettem.
ti
1c mak th
whc| wcrkcut
tcughr, war a
wlghtd vst.
1ralnlng tcc|
Pull-up bcr
1ralnlng gca|
V-shcped
terse
Hcwtc dc
th wcrkcut
Res 4-6
Rest between
c|rcu|ts 90sec
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Chin-up
Cras the bar w|th yeur
hands sheulder-w|dth aart,
us|ng an underhand gr|.
5tart frema dead hang w|th
yeur arms fully extended.
Pull yeurself u by squeez|ng
yeur lats tegether. 0nce yeur
ch|n |s abeve the bar, lewer
yeurself back te the start.
Hanging
leg raise
Hang fremthe bar w|th
yeur bedy stra|ght.
kee|ng yeur legs stra|ght,
use yeur lewer abs te ra|se
themunt|l yeur th|ghs are at
least arallel te the fleer.

menstness.ce.ukAUCUS 20J2143
Hanging twisting
knee raise
Hang fremthe bar w|th
yeur knees bent.
kee|ng thembent, use
yeur lewer abs te ra|se yeur
th|ghs unt|l they're arallel
te the fleer, then tw|st them
te ene s|de.
Return te the start then
br|ng yeur knees
back u and tw|st
te the ether s|de.
Return te the
start te cemlete
ene re.
0ip
Attach the d| bars te the
ull-u r|g. Cr| the arallel
bars w|th yeur arms stra|ght.
Lewer yeur bedy as far dewn as
yeu can cemfertably ge
w|theut stress|ng
yeur sheulders.
Te werk yeur
tr|ces, stay
ur|ght, te werk
yeur ecs, lean
ferwards.
Den't sw|ng
yeur legs fer
mementum.
Press back u
ewerfully but
den't leck eut
yeur elbews
at the te.
Next month
Cymball
0N6-KlTW0RK00T
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MAlNW0RK00T
8I80N0
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0LJ 8J80N0L8 J0 80|L0 A 8|00L8,
8LJJL8, |N!08YP800| 800Y
B
ccmlng blggr and strcngr wcn't just bul|d a bttr
bcdy. 1h mcr musc| mass ycu hav, th mcr
ca|crls ycu'|| burn, vn at rst, tc kp ycur bcdy-fat
|v|s undr ccntrc|. And havlng strcngr musc|s
a|sc maks ycur tndcns, |lgamnts and bcns strcngr and
mcr stab|, whlch h|ps tc bul|d a mcr rcbust bcdy that can
s cff lnjurls and kp ycu flghtlng flt ln th shcrt trm, whl|
a|sc glvlng ycu a |cng-trmlnsuranc pc|lcy agalnst th jclnt
and bcn prcb|ms that ccm wlth ag. 1hls mcnth's wcrkcut
p|an wl|| h|p ycu gt strcngr, mcr muscu|ar and |anr sc
ycu nd up wlth a bu||tprccf bcdy.
Hewte de th|s menth's werkeut
1hr ar thr wcrkcuts ach wk. Fach cn ccntalns
flv mcvs. 0c a|| th sts and rps cf th flrst xrcls
thn mcv cn tc th nxt cn, and sc cn. A|ways stlck
tc th xrclss, sts, rps, tmpc and rst prlcds
dtal|d, and |av at |ast a day btwn wcrkcuts. 1h
tmpc cf th mcv ls th tlm ln sccnds ln whlch ycu
|cwr th wlght, paus at th bcttcm, |lft th wlght and
paus at th tcp. Fnsur ycu lncras th wlght ycu |lft
ach wk tc kp prcgrsslng as qulck|y as pcsslb|.

I
5natch-grip deadlift
Sets /leps /empo /lest
5tand |n frent ef a barbell and
squat te gras the bar w|th a w|de
everhand er alternate gr|.
race yeur cere, retract yeur sheulders
and use yeur glutes te ewer the |n|t|al
l|ft, ush|ng dewn threugh yeur heels.
kee the bar clese te yeur bedy
and, as |t asses yeur knees,
ush yeur h|s ferwards.
Reverse the meve te return te the start.
A
B
Warmup
w|th some ||ght barbe||
dead||fts and squats,
gradua||y |ncreas|ng
the we|ght wh||e
decreas|ng the reps
unt|| you get to your
work-set we|ght
MAlNW0RK00T
5eated
hamstring
curl
Sets 3 /
leps 12 /
empo 2010 /
lest 90sec
5|t en the mach|ne,
fellew|ng |ts
|nstruct|ens te
es|t|en yeurself
cerrectly and safely.
W|th the ad aga|nst
the back ef yeur
lewer calves, lewer
|t by centract|ng
yeur hamstr|ngs.
Return slewly
te the start.
Frent squat
Sets 5 /leps 5 /empo 1010 /lest 90sec
alance the bar en the frent ef
yeur sheulders, stab|l|s|ng |t
w|th an underhand gr|, yeur
elbews e|nt|ng ferwards and
yeur feet sheulder-w|dth aart.
Ma|nta|n a natural arch |n
yeur back and kee yeur cere
braced threugheut the meve.
5quat unt|l yeur th|ghs are at
least arallel te the fleer. The
deeer yeu can squat, the better.
Dr|ve back u threugh yeur heels.
5quat
Rest the bar en the back ef
yeur sheulders - net en yeur
neck - held|ng |t w|th an
everhand gr| sl|ghtly mere than
sheulder-w|dth aart. kee
yeur elbews e|nt|ng dewn.
Yeur feet sheuld be just w|der than
sheulder-w|dth aart w|th yeur
tees e|nt|ng eutwards sl|ghtly.
5quat unt|l yeur th|ghs are at
least arallel te the fleer.
Dr|ve back u threugh yeur heels.
Leg press
5|t en the mach|ne, fellew|ng
|ts |nstruct|ens te es|t|en
yeurself cerrectly and safely.
Release the leck and slewly
lewer the latfermtewards
yeu by bend|ng yeur knees.
Pause br|efly at the bettem,
then ush threugh yeur
heels te stra|ghten yeur legs
and return te the start.
2 Chest and back
I

Sets /leps /empo /lest
L|e en the bench w|th yeur feet en the
fleer d|rectly under yeur knees.
Held the bar w|th an everhand gr|,
hands sheulder-w|dth aart.
5lewly lewer the bar te yeur chest,
tak|ng yeur elbews eut te 90`, unt|l the
bar |s almest teuch|ng yeur n|les.
Dr|ve yeur feet |nte the fleer and ush
the bar back strengly te the start.
A
B
Warmup
w|th some ||ght bench
presses and bent-over
rows, gradua||y |ncreas|ng
the we|ght wh||e
decreas|ng the reps
unt|| you get to your
work-set we|ght
MAlNW0RK00T
0umbbell pull-ever
L|e flat en a bench w|th yeur
head and sheulders suerted
and yeur feet flat en the fleer.
Held a s|ngle dumbbell w|th
beth hands abeve yeur chest
and engage yeur cere.
5lewly lewer the we|ght
beh|nd yeur head, kee|ng a
sl|ght bend |n yeur elbews.
Use yeur ecs te ull yeur
arms back ever yeur head
te return te the start.
Bent-ever rew
5tart w|th yeur cere braced and
yeur back stra|ght, gr||ng the
bar w|th yeur hands just w|der
than sheulder-w|dth aart.
end yeur knees sl|ghtly and lean
ferwards fremthe h|s, lett|ng
the bar hang at knee level.
Pull the bar u te yeur lewer
sternum, retract|ng yeur sheulder
blades te allewthe bar te ceme
u te yeur chest, then lewer
the bar back te the start.
0umbbell flye
L|e en a flat bench w|th yeur
feet flat en the fleer, held|ng a
dumbbell |n each hand abeve
yeur chest w|th alms fac|ng.
kee|ng a sl|ght bend |n yeur
elbews, slewly lewer the
we|ghts eut te the s|des as
far as |s cemfertable.
Use yeur chest te reverse the meve
te l|ft the we|ghts back te the te.
lncline dumbbell reverse flye

L|e chest-dewn en an
|ncl|ne bench held|ng a
dumbbell |n each hand.
kee|ng yeur chest en the bench,
l|ft the we|ghts eut te the s|des,
lead|ng w|th yeur elbews.
5te when yeur arms are
arallel te the fleer, and
slewly return te the start.
3 Arms and sheulders
MAlNW0RK00T
I
Sets /leps /
empo /lest
Cras the bar us|ng an

underhand gr| w|th yeur
hands sheulder-w|dth aart.
5tart frema dead hang w|th
yeur arms fully extended.
5queeze yeur lats tegether
and ull yeurself u.
0nce yeur ch|n |s h|gher
than yeur hands, lewer
yeurself back te the start.
B
Warmup
w|th some
underhand |at
pu||-downs and
tr|ceps press-
downs
0o we|ghted
ch|n-ups |f
bodywe|ght
ones are too
easy
A
MAlNW0RK00T
3 Arms and sheulders
ush
press
Sets 5 /
leps 5 /
empo 2010 /
lest 90sec
5tand w|th yeur
feet sheulder-w|dth
aart held|ng a
bar en yeur uer
chest w|th yeur
hands sl|ghtly mere
than sheulder-
w|dth aart.
kee yeur chest
ur|ght and cere
muscles braced.
end yeur knees te
ge |nte a quarter-
squat, then stand
u stra|ght and
ress the bar
d|rectly uwards
unt|l yeur arms are
extended everhead.
Lewer the bar back
dewn te yeur chest.
Lying Z-bar triceps extensien

L|e flat en a bench, held|ng an Z-
bar abeve yeu w|th stra|ght arms.
end yeur elbews and slewly
lewer the bar tewards the
te ef yeur head. Try te kee
yeur uer arms f|xed |n
lace, because the mevement
sheuld be |n yeur ferearms.
W|theut arch|ng yeur back,
slewly return the bar te the start
by stra|ghten|ng yeur arms.
mensf|tness.ce.uk/bu|ldmuscle
Z-bar
biceps curl
Sets 3 /
leps 12 /
empo 2010 /
lest 90sec
5tand w|th yeur
sheulders back
and feet clese
tegether, held|ng
an Z-bar w|th an
underhand gr|.
kee|ng yeur
elbews tucked |n,
curl the bar u,
ste|ng just befere
yeur ferearms
are vert|cal.
Lewer back slewly
te the start.
Ave|d reck|ng
te generate
mementum,
because th|s takes
the emhas|s away
fremthe b|ces.
Triceps
dips
Sets 5 /
leps 5 /
empo 2010 /
lest 90sec
Cr| arallel bars,
kee|ng yeur
bedy ur|ght.
W|th yeur elbews
e|nt|ng stra|ght
back, lewer yeur
bedy as far as yeu
can cemfertably ge
w|theut stress|ng
yeur sheulders.
kee yeur cere
braced and den't
sw|ng yeur legs
fer mementum.
Press back u
ewerfully but
den't leck eut yeur
elbews at the te.
0o
we|ghted d|ps
|f bodywe|ght
ones are
too easy
IkL
N
l0`8
8MIL8I 8kkL
DesIghed Ih Swedeh
AvaIlable aI CNC ahd oIher repuIable reIaIlers.
5 M A T 5 H A k E . C D . U k
W
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5amuel L
Iacksen
7he Hellyweed icen talks te abeut gymballs,
why gelf is the greatest sert and the
suerhere he always wanted te be
Yeu're hel|ng te launch a newchar|ty called
0ne Fer The eys. What's the |dea beh|nd |t7
he |dea |s to |nformmen about the types of cancer they
can get and encourage themto get spec|f|c chec|s done
Cuys often get embarrassed and won't as| the doctor for
these chec|s, but |t's |mperat|ve they do We're a|so
try|ng to ra|se money for the loya| Marsden losp|ta| |n
london, so |t can buy more equ|pment lt's one of the
wor|d's |ead|ng cancer d|agnos|s centres, so the more
money we can ra|se, the more peop|e |t can he|p
The char|ty enceurages men te r|er|t|se the|r
health. Hewhealthy |s yeur l|festyle7
l th|n| my d|et's pretty hea|thy l dr|n| prote|n sha|es
|n the morn|ng, and l eat a |ot of sa|ads, fru|t and
nuts l try not to eat heavy mea|s |t's better to be a
||tt|e b|t hungry a|| the t|me than rea||y fu|| l've a|so
been read|ng a boo| ca||ed Prcvcnt Anc Pcvcrsc
ccrt Disccsc, wh|ch argues a vegetar|an d|et |s very
good for your heart, so l'mabout to g|ve that a try
What de yeu de te kee f|t7
l r|de my b||e for an hour and a ha|f maybe two or three
t|mes a wee| l do a |ot of stretch|ng on a gymba|| and
bodywe|ght tra|n|ng us|ng a lX l a|so p|ay go|f every
day l |||e go|f because |t's phys|ca||y and menta||y
cha||eng|ng When you p|ay teamsports you can a|ways
b|ame somebody e|se when th|ngs go wrong, but w|th
go|f you have to ta|e respons|b|||ty for your m|sta|es,
p|us you get a|| the cred|t when you get |t r|ght
Yeu've starred |n a let ef act|en f|lms. Wh|ch
was the mest hys|cally demand|ng7
nc Lonq Kiss Coocniqnt, ma|n|y because the
average temperature was we|| be|owzero and
we had to shoot scenes |n |cy water| Any t|me
you're outdoors and |t's that co|d, |t's tax|ng
Have yeu ever had te de sec|f|c tra|n|ng fer a rele7
Lvery ro|e that |nvo|ved organ|sed po||ce wor| or m|||tary
tra|n|ng, |||e xXx, 5.W.A.. or 5ncjt, espec|a||y when
you're hand||ng weapons l must have been tra|ned to
use weapons by at |east s|x d|fferent |awenforcement
groups| But l'ma gun fan, and l |||e to go down to a
range and see |f l can h|t actua| targets, so |t's f|ne
Whe were yeur act|ng herees grew|ng u7
l a|ways fanc|ed myse|f as a swashbuc||er, |||e Lrro|
l|ynn Nowl've got a ||ghtsabre, so l've come a |ong way
Yeu're a cem|c beek fan and have layed N|ck
Fury |n the Marvel f|lms. Whe's yeur faveur|te
cem|c beek character. and whe weuld yeu
l|ke te see |n future Marvel mev|es7
Bac| |n the day my favour|te character was a|ways
the l|ash, because l used to run trac| and l a|ways
wanted to be as fast as h|m And l |oved the S||ver
Surfer too, because he had a coo| |oo| l'd |ove to
see the B|ac| lanther |n a Marve| f||m, and l th|n|
0j|mon lounsou wou|d be great |n the ro|e
F|nally, yeu're knewn as a man w|th a relaxed eutleek
en l|fe. What's the best adv|ce yeu've ever been g|ven7
reat other peop|e howyou'd |||e to be treated
yourse|f l|fe |s hard enough a|ready w|thout you
go|ng around act|ng |||e you're better than somebody
e|se My grandparents used to te|| me that a|| the
t|me and |t's the best way to approach ||fe
LA5T
W0k0
Fer mere |nfe en 0ne Fer The eys ge te eneferthebeys.cem
'l always fancied myself as a
swashbuckler, like rrel Flynn.
Newl've get a lightsabre'

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SFP1FMBFR 20J3 E4.

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