Men’s Fitness Workout Manual 2015

MAGBOOK.

MensFitness magazine WORKOUTS

NEW FOR

YOUR COMPLETE GUIDE TO BUILDING MUSCLE AND BURNING FAT O C o ver model workouts O Healthy diet advice O No-kit fat loss circuits O F o r beginners and experts

To become the best you need to tear down every boundary and go beyond all lim its* That is why we have developed our best-ever tasting rapid action whey protein - U LTR A W H E Y ™ P R O T E IN .

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S C I IT IX * N U T R IT IO N

MorsFitness magazine

WORKOUT MANUAL

2015 Editor Nick Hutchings

Art Editor Camille Neilson Managing Editor Chris Miller Contributors Max Anderton, Ben Inee,

Additional photography Joel Anderson,

Huw Evans Agency, Pete Webb, packshotfactory.co.uk, iStock, Thinkstock Workout models Josiah Hunte, Sean Lerwill, Jack Jefferson(aWAthletic Art Director Ped Millichamp

Matthew Ray, Sam Rider, Joel Snape Chief Subeditor Gareth Beach Photography Tom Miles. Mike Prior

iflw ci Croup Publisher Russell Blackman Croup Managing Director Ian Westwood International Business Development Drector Dharmesh Mistrv Digital Production Manager Nicky Baker Operations Director Robir Ryan Managing Director of Advertising Julian Uoyd-Evans Newstrade Director David Barker Managing Drector of Enterprise Martin Belson Chief Operating Officer/ Chief Financial Officer Brett Reynolds Croup Finance Director Ian Leggett Chief Executive Officer James Tye Company Fcunder Felix Dennis

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The MagBook' brand is a trademark of Dennis Publishing Ltd. 30 Cleveland Street. London W1T 4JD Company registered m England. All material e- 2014 Dennis Publishing Ltd. A.l rights reserved Men's Fitness is a trademark cf Felix Dennis and may net be used or reproduced In whole or part without the consent 3f the publishers Printed h China WORKOUT MANUAL 2 0 5 ISBN 1- 78106 - 3 0 6 -0 To license this Droduct please contact Nkole Adams cn ♦44 (0) 20 7g07 6134 or [email protected] A d vertisin g

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While every care was taken during the production of this MagBook. the pubishers cannct be held responsible for the accuracy of the information or any consequence arisinq from it Dennis Publishing takes no responsibly for the ccmpanies advertising in this MagBook The paper used w ithr this MagBcok is produced from sustainable fibre, manufactured by mills with a valid chain of custody. The health and fitness information presented in this book is an educational resource and is not intended as a substitute for medical advKe. Consult your doctor or healthcare professional before performing any of the exercses desenbed n tms book or any other e*n*Joa2012

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PR E P TIM E 70 minutes

C O O K IN G TIME 5 0 minutes

TO M AKE • Meat half the rapeseed oil in a large saucepan. Add the shallots, garlic and chilli and cook for a few minutes. • At the same time, cook the mince in a separate pan over a m oderate heat in the remaining oil. W hen it’s browned, drain in a sieve to remove excess fat. • Add the smoked paprika to the shallot m ixture and cook for a fu rth e r five minutes, then stir in the browned mince. • Add the fresh a rd tinned tom atoes and leave to reduce on a medium heat for five minutes. • Pour in the beef stock and stir in th e tomato puree. Add the bay

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leaf, then bring the m ixture to the boil and leave it to simmer. O nce the sauce is beginning to thicken, w hich should take 20-30 minutes, ado the kidney beans a n c le a v e to cook for another five to ten minutes. Season with salt and pepper and add the basil leaves. Garnish with thyme sprigs. Mix the chives with the G reek yogurt. Serve with brown rice (cooked according to the instructions on the packet) and with the chive yogurt on the side.

SPORTS DRILLS

SPORTS DRILLS Pro athletes h a ve a jo b m any o f us e n vy - not ju s t b ec a u se th ey ’re c h e e r e d on b y thousands, but b ec a u se the fo c u s o f their life is training. A n d s p e n d in g so long g ettin g su p re m e ly fit m ean s they know a thing or two. We’v e d istille d the know how o f fiv e elite sportsm en into p o ten t w orkouts that will g iv e y ou the s p e e d , pow er, e n du ra n ce a n d control you n e e d to e x c e l in spo rts from ru g b y a n d m ountain b ik in g to m ix e d m artial arts a n d bo xin g. You m ay not h a ve as much tim e to train as they do, b ut this sectio n w ill allow you to b en e fit from their e x p ertise.

C A R L F R O C H

185cm

Current WBA and IBF super middleweight champion Former two-time WBC super middleweight champion Holds a professional record of 33 wins and two losses, with 24 wins by knockout

10 4 W orkout M anual 2015

COBRA STRIKE Super middleweight boxing champion Carl1The Cobra’ Froch reveals how he stays strong to the end of round 12

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inishing strong has been a theme in Carl Froch’s career, from his first title defence - when he rallied to knock out Jermaine Taylor having been knocked down in the fourth - to his epic fights against George Groves in 2013 and 2014- His powers of recovery are clearly helped by a granite chin, but Froch says his fitness is just as critical. ‘Conditioning plays a massive part in punch resistance. If you've got strong legs and a hard core, you'll be far more solid.’ Durability isn’t Just something you have or don't have, though - it can be developed. So turn the page and follow Froch’s core strength circuit to achieve some of his championship mettle.

mensfitness.co.uk 10 5

Build a punch-proof midsection with Frock’s old-school core circuit

■ ■ ■ L R E P S IO .__ L ie f la t on th e f lo o r , b en d yo u r le g s a t th e k n e e s w ith y o u r f e e t o n th e g ro u n d and p u t / o u r h a n d s b e h in d / o u r h e a d . R a is e y o u r u p p e r b o d y u n til i t ’s v e r t ic a l, b re a th in g o u t as yo u s it up. Mold Ih fl p o s itio n f o r one s e c o n d , th e n lo w e r y o u r s e lf slo w ly b a ck to t h e s t a rt p o sitio n .

D IR E C T IO N S Perform the prescribed reps of each exercise back to back. Rest for 60 seconds then repeat three times.

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B icycles REPS 5 E A C H S ID E

L ie on y o u r b a ck w ith y o u r k n e e s b e n t and h a n d s by yo u r te m p le s . C r u n c h up, th e n t w is t yo u r to r s o to m o ve o n e e lb o w to w a rd s yo u r o p p o s ite k n e e u n til th e y to u c h . K e e p in g y o u r a b s te n s e d , re p e a t t h e m o v e m e n t