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NEW MENTAL HEALTH SECTION

TALKING ABOUT THERAPY p62

SEPTEMBER2021

MUSCLE MADE EASY FAT-LOSS CIRCUITS OCCLUSION TRAINING SUPERSET SESSIONS

TIMESAVING WORKOUTS

F I T N E S S

&

A D V E N T U R E

OUTDOOR ADVENTURE SPECIAL

Climbing • Mountaineering Ultrarunning • Swimrun EXCLUSIVE INTERVIEW

JOSH TAYLOR

The undisputed boxing champ with the world at his feet

PLANT-BASED PERFORMANCE The vegan’s guide to getting in shape

BEST PLANT PROTEIN POWDERS

“SPORT IS RELIEF FROM THE PAIN”

THE GB TRIATHLETE COMPETING AGAINST ALL THE ODDS £4.40

CRUNCHFREE CORE ROUTINE

INCORPORATING

EDITORIAL Editor Isaac Williams Art Director Xavier Robleda Editorial postal address: Kelsey Publishing Ltd, The Granary, Downs Court, Yalding Hill, Yalding, Kent, ME18 6AL ADVERTISING TANDEM MEDIA LTD Managing Director Catherine Rowe 01233 228750 catherine.rowe@tandemmedia.co.uk Account Manager Ben Rayment 01233 228752 ben@tandemmedia.co.uk Ad Production Manager Andy Welch 01233 220245 mensfit@tandemmedia.co.uk MANAGEMENT Managing Director Phil Weeden Chief Executive Steve Wright Chairman Steve Annetts Finance Director Joyce Parker-Sarioglu Publishing Director Kevin McCormick Subscriptions Director Gill Lambert Retail Distribution Managers Eleanor Brown, Steve Brown Senior Subscriptions Marketing Manager Nick McIntosh Head of Events Kat Chappell Publishing Operations Manager Charlotte Whittaker Print Production Manager Georgina Harris Print Production Controller Anne Meader DISTRIBUTION (UK) Marketforce (UK) Ltd, 3rd Floor, 161 Marsh Wall, London, E14 9AP, Tel: 0330 390 6555 DISTRIBUTION (N. IRELAND AND REP. OF IRELAND) Newspread, Tel: +353 23 886 3850

EDITOR’S LETTER

ISSUE 257 SEPTEMBER 2021

I

f you used the renewed summer freedoms to take your foot off the gas and put serious exercise ambitions to one side, this issue is your chance to relight that flame and set new goals for the months ahead.

Our Outdoor Fitness & Adventure Guide is an introduction to four different sports: mountaineering, ultrarunning, swimrun and climbing. Across each, we’ve got expert insights and essential kit suggestions to help get you started.

There is, of course, much to be said for exercising outside, but sometimes you just want to stick your headphones in and chuck some weights around, which is why our lead feature covers the recovery- and muscle-assisting method of blood flow restriction (BFR) training.

Once reserved for elite athletes, BFR is becoming more accessible for everyday gym-goers, and the research suggests it’s an impressive route to strength, size and even bouncebackability.

We’ve also got an inspiring interview with triathlete Max Poplawski – who has overcome severe inflammatory arthritis to compete for Team GB – as well as an exclusive chat with undisputed boxing champ Josh Taylor, who discusses the secrets to his phenomenal, worldbeating success.

Elsewhere this issue, we’re introducing a dedicated Mental Health section. You’ve read the headlines and seen the statistics, but while too many men continue to suffer in silence, awareness is nothing without action. So while we want to draw attention to some of the key issues affecting modern men, we also want to offer as much practical advice and support as possible. After all, physical fitness is nothing without a calm, healthy headspace.

Isaac Williams, Editor isaac.williams@kelsey.co.uk

WITH HELP FROM…

PRINTING William Gibbons & Sons Ltd COVER Model: Nik Naidoo (W Models) Photography: Eddie Macdonald Kelsey Media 2021 © all rights reserved. Kelsey Media is a trading name of Kelsey Publishing Ltd. Reproduction in whole or in part is forbidden except with permission in writing from the publishers. Note to contributors: articles submitted for consideration by the editor must be the original work of the author and not previously published. Where photographs are included, which are not the property of the contributor, permission to reproduce them must have been obtained from the owner of the copyright.

The editor cannot guarantee a personal response to emails received. The views expressed in the magazine are not necessarily those of the editor or the publisher. Kelsey Publishing Ltd accepts no liability for products and services offered by third parties.

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For more information on our privacy policy, please visit kelsey.co.uk/privacy-policy. If you have any queries regarding Kelsey’s data policy you can email our Data Protection Officer at dpo@kelsey.co.uk

JAMES FORREST

MF ’s resident outdoor specialist makes the case for mountaineering being added to your adventure bucket list.

JOHN SILCOX

sits down with Josh Taylor, the undisputed boxing champ with the world at his feet, to discuss the secrets to his success.

BETHANY DAWSON

meets Max Poplawski, the Team GB triathlete competing at the highest level despite a rare form of arthritis.

JOE MINIHANE

is a mental health advocate, who explores the barriers men still face when trying to access therapy.

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SEPTEMBER 2021

3

CONTENTS

38 “MY WILL TO WIN GETS ME OUT OF HARD SITUATIONS. IT’S SECOND TO NONE”

18-PAGE SPECIAL

IN FOCUS

UPDATES 09 15 Mins With

Cliff diver Orlando Duque

10 News

Music motivation and five-minute workouts

14 Meet the Frontman

Introducing cover star Nik Naidoo

F I T N E S S

&

A D V E N T U R E

AUTUMN BUYER’S GUIDE Product picks, technique tips and outdoor inspiration across mountaineering, ultrarunning, swimrun and bouldering.

34 Josh Taylor

The undisputed boxing champ talks fighting fitness, warrior mindset and beating all comers

40 BFR Training

Blood flow restriction can deliver impressive results for strength, size and muscle recovery

46 Fitness Stag Dos Is a thirst for adventure beginning to rival a thirst for pints?

54 Max Poplawski

The GB triathlete competing in one of the toughest sports around despite a rare and severe form of arthritis

4

SEPTEMBER 2021

ISSUE 257 SEPTEMBER 2021

54

MENTAL HEALTH

New section

59 LGB Concern

Why more needs to be done to protect the mental health of the LGB community

60 Opening Up

How to talk – and listen – to friends and family who might be struggling

62 Therapy

A look at the barriers men still have to overcome to access the help they need

FUEL 70 Nutrition News

Facts and findings from the world of food

72 Plant-Based Performance

How elite vegan athletes fuel their training the meat-free way

30

72

TRAINER 82 Core Workout

This full-body session will work your core while bringing every other muscle group to the fore

86 Kettlebell AMRAP

61

“IF YOU WANT TO ENCOURAGE A LOVED ONE TO OPEN UP, DO IT IN A RELAXED ENVIRONMENT”

Short on time? This circuit takes just 15 minutes – but don’t expect it to be easy

88 Gymbox Workout

Boost mobility, size and muscular endurance

92 Mirror Muscle

Super-size your upper body with this supersets session

96 Ask the Expert

How to stay consistent with your training programme

98 Final Thought

Two carrying exercises worth adding to your routine

SEPTEMBER 2021

5

NEWS⁄MIND⁄BODY

LIFT IT TO LOSE IT

As well as size and strength, regular weight training can help you stay lean for life ou don’t need us to tell you that lifting weights improves strength, builds muscle mass and boosts bone density. But what you might not know is that regularly pumping iron can also help you stay trim long into the future.

It’s always been known that lifting weights burns calories, but new research

by Iowa State University has shown it can provide long-term fat-loss benefits, too.

burning muscle mass and enhances the rate of fat oxidation. And those fatloss benefits were maintained even in the lifters who didn’t do any additional aerobic training.

The researchers said their findings show the “important role that resistance exercise has in maintaining a favourable body composition, including maintaining lean mass and minimising fat gain with age.”

Photography: Words: Mark Bailey Getty Images | Photography: Getty Images

Y

The study, which followed 12,000 adults for 18 years, found that weight lifting just twice a week delivered a 20 to 30 per cent reduced risk of obesity – as measured by metrics including waist circumference, body fat percentage and body mass index. The researchers put that down to the fact that weight training raises the basal metabolic rate, contributes to the growth of calorie-

6

SEPTEMBER 2021

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UPDATES●

15 MINUTES Interview: Phil Rhys Thomas | Photography: Red Bull Content Pool

WITH…

CLIFF DIVER ORLANDO DUQUE Over the course of his 20-year career, ‘The Duke’ has amassed 13 world titles, two entries in the Guinness World Records, and a 34m dive off a bridge in Italy (his highest to date). There’s also the small matter of a crocodile-infested dive in Australia, which he undertook partly as a way to raise awareness of the sport – and also because Duque takes a ‘why not?’ approach to just about everything.

Here, the Colombian explains what drives him to dive, and how he prepares both physically and mentally for a sport like no other.

Just thinking about the dive gets me excited. Knowing that I’m testing myself, working around the take-off point, finding the best way to jump off, and checking every single detail of the dive. All of that keeps me wanting more. I think it is necessary to psych myself up, to make sure I’m ready and concentrated.

mistake could be deadly. Being aware of that keeps me on my toes.

The physical preparation has several layers. First, I need a regular fitness routine: running, biking, swimming, rowing, any kind of cardiovascular training. Then there is a strength component, so I do squats, deadlifts, shoulder press, bench press and hanging pulls. After that, jumping hurdles to transfer the power. We also do technical work at the pool: water-entry positions and so on.

I think our sport has everything it needs to become Olympic, and a big part of my work and energy is going towards that.

I am a member of the athletes’ committee at FINA [Fédération Internationale de Natation, which administers water-based Olympic sports] and together with Red Bull I think we are doing everything possible to show our sport at its best. Hopefully the IOC sees it the same way.

I’m often on edge before a dive, but I take comfort from knowing how prepared I am.

My brain is just trying to protect me and I have to convince myself I’m ready.

You reach a balance between your body, your mind and nature all working together.

I love feeling my feet on the rocks, looking at the blue-green water of the sea, working with my body to perform the dive.

THE RED BULL CLIFF DIVING WORLD SERIES IS UNDER WAY NOW. FIND OUT MORE AT REDBULL.COM

I’m not scared of heights, but I am scared of the impact with the water after a dive!

I hit the water at about 85km/h and even a very small mistake is going to hurt – a big

SEPTEMBER 2021

9

●UPDATES

FACE THE MUSIC

If you like the idea of working out after tough days at work, but often struggle to muster the energy or motivation, pick a playlist and zone out. New research out of the University of Edinburgh has found that listening to uplifting music when you’re mentally tired will give you a boost of energy and focus that can neutralise mental fatigue.

The subjects in the study were asked to complete a tiring computer-based cognitive test, in order to make them feel mentally fatigued, before going on a run.

The runners who soundtracked their efforts with upbeat songs hit the same level of intensity and endurance capacity as when they were feeling fresh – but the subjects who didn’t listen to music were held back by their mental fatigue.

The researchers believe that could be because uplifting music alters our perception of effort, making it easier for us to exercise when we’re mentally but not physically fatigued – the usual scenario after a long day’s work.

6 PERFORMANCEBOOSTING SONGS ‘Addicted To You’ Avicii

‘Run This Town’ Jay-Z

GREY MATTER

Stress can turn your hair grey, but finding ways to chill out can sometimes restore your locks to their natural colour. A team of researchers at Columbia University examined the way that human hair loses its colour when a person is under stress, and found that for many it’s only temporary, which can be reversed by something as simple as taking a holiday. Unfortunately not everyone is capable of this ‘repigmentation’, though, and the longer you’ve been grey, the less likely it is that your hair will return to its natural state.

TOUGH LUCK

Training athletes to be ‘mentally tough’ can help them reach out for mental health support, according to new research by psychologists at the School of Sport and Exercise Science.

The report finds that by becoming mentally tough, sports people can overcome the stigma of asking for help with mental health issues.

10

SEPTEMBER 2021

‘Power’ Kanye West

‘No One Knows’ Queens of the Stone Age

‘Eye of the Tiger’ Survivor

JOE WICKS

is set to have a documentary made about him – directed by Louis Theroux. The film will focus on Wicks’ upbringing, including his parents’ struggles with OCD and addiction. The fitness personality, whose daily workouts helped hundreds of thousands during the pandemic, will reveal how his formative experiences inspired him to stay healthy, talking frankly about his father’s heroin addiction and his mother’s OCD. Joe Wicks: Mental Health, My Family And Me will be on the BBC later this year.

Words: Mark Bailey and Simon Cross | Photography: Getty Images

‘Everyday’ A$ap Rocky

Photography: Comic Relief via Getty Images

These six tracks were all found to boost exercise performance in the study

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AEROPEX

£149.95, aftershokz.co.uk

TOO MUCH TOO SOON According to a new study in the journal Frontiers in Sports and Active Living, runners who change their exercise routines too quickly, or too often, suffer a significantly higher risk of injury. Drastically changing your workout regime – by suddenly running longer distances, or upping the pace significantly – will quickly crank up your injury risk. So however hungry you are to progress, introduce progressions sustainably, or you’ll find yourself on a fast track to the physio.

If you’re looking for an active summer getaway with a healthy atmosphere and plenty of company for exercise, hop on a plane to Sweden. New research

by Baufi 24 suggests Swedes are the most active citizens in Europe, with 71 per cent of the population participating in sport at least once a week. Norway and the Netherlands lie in second and third place in the ‘sporting countries’ rankings, while the UK is back in seventh.

12

SEPTEMBER 2021

5-MINUTE

Although most high-intensity interval workouts tend to last 20 to 30 minutes, new research published in the Journal of Physiolog y found that you can enjoy major health benefits in a sixth of that time.

After reviewing 11 studies, the researchers found that even five minutes of high-intensity training can improve blood pressure, insulin regulation, weight management and respiratory performance,

FITNESS

COFFEE KICK If you play football and want to perform better on match day, get some caffeine on board pre-game.

Spanish research has shown that ingesting caffeine five to 60 minutes before playing can aid multiple aspects of a footballer’s game, including sprint capacity, jump performance and overall distance covered.

Words: Mark Bailey | Photography: Getty Images

HEALTHY HOLIDAY

Open-ear bone conduction headphones are ideal for anyone who works out in busy, urban environments. Unlike most headphones, they don’t obstruct the ear canal, so situational awareness is maintained. The downside, of course, is that the audio experience is never going to stand up to the best in-ear options, but Aftershokz has gone some way to remedying that with the Aeropex’s deeper bass, clearer tones and louder volume. Battery life runs up to eight hours for music and calls, and at just 26g these are some of the lightest, comfiest headphones around.

DRYROBE® AMBASSADOR ANDREW COTTON

Enhance your outdoor experience with the warmest change robe in the world.

●UPDATES COVER STAR

14

SEPTEMBER 2021

MEET THE FRONTMAN:

Rapid Responses

Nik Naidoo On the cover this issue is Nik Naidoo, fitness coach and cofounder of online training platform GRNDHOUSE. Having suffered from a severe stammer as a teenager, Naidoo went on to study philosophy and came to realise the mindset he adopted in the gym – confidence and the continued pursuit of self-development – could help him in day-to-day life.

“My fitness philosophy is based around two things: simplicity and consistency,” Naidoo tells MF. “You can have the most complex programme in the world, but if you are not genuinely getting the most out

there, which can give you a lot of benefit towards the way you look and feel. What’s the point training hard if you’re not going to eat well or end up drinking yourself to the ground week in, week out?”

Speaking of which, Naidoo is a firm believer in the old adage, ‘You can’t out-train a bad diet’. But that’s not to say your work in the kitchen needs to be complicated.

“My nutrition philosophy is based on simplicity,” he says. “Doing the basics very well, and keeping an 80/20 approach. So that means nothing is off limits, as long as you stay accountable the majority of the time, so you should always be able

“Training isn’t about doing fancy things, it’s about simply embracing the grind and doing the basics well”

Photography: Eddie Macdonald / Getty Images

of it, enjoying it, or staying consistent with it, there’s no point. Training isn’t about doing fancy things, it’s about simply embracing the grind, doing the basics well and looking for those one per cent margins every time.”

IGNORE THE EGO While Naidoo is happy to admit he doesn’t train quite as hard as he used to, that’s because he realised “staying at 80-90 per cent, rather than running myself into the ground every workout” was the more sustainable approach. And that is advice a lot of gym-goers would do well to heed: “Ego is still a big thing. Men think that in order to get their dream physique they have to lift the heaviest weights, chug protein shakes and ignore the bigger picture. I would advise those people to take a step back, play the long game, build themselves up gradually and take care of all the other low-hanging fruit out

FAVOURITE FITNESS KIT? Dumbbells

to eat your favourite foods and still enjoy life. Saying that, you do need some accountability – that is where people go wrong!”

FITNESS IS A DESTINATION Naidoo’s biggest learning, though, is that reaching your goals takes time and commitment – but that should be embraced.

“I always say to clients, ‘How much does this genuinely mean to you?’ If the answer is a lot, do what you need to do in order to reach your goal. There will be a time you have to roll up your sleeves, dig in and make some sacrifices. Otherwise you will always remain where you are. When you have reached your goal, chill out, relax a little – but until then, it is OK to have tunnel vision and get after it.”

BEST CHEAT MEAL? Burger and chips

GO-TO WORKOUT MUSIC? House

BEST TIME TO TRAIN? Whenever!

FITNESS PET HATE? Impatience

FAVOURITE EXERCISE? Deadlift

HARDEST EXERCISE? Barbell front squat

SEPTEMBER 2021

15

17-PAGE SPECIAL

F I T N E S S

&

A D V E N T U R E

AUTUMN BUYER’S GUIDE

While resistance training might form the backbone of your fitness routine, there’s much to be said for making time for fresh-air exercise – whatever the weather – to provide both body and mind with fresh challenges and renewed motivation. That could mean simply adapting your regular workouts for an outdoor environment, or it could mean trying something completely new. The aim of these Outdoor Fitness & Adventure Guides – a joint effort with sister publication Women’s Fitness – is to introduce activities you might not have thought of, and hopefully inspire a few first-time outings.

This issue, we’re turning our attention to mountaineering, ultrarunning, swimrun and climbing.

ULTRARUNNING

SWIMRUN

CLIMBING

Photography: Getty Images / Shutterstock

MOUNTAINEERING

Disclaimer: check the latest government guidelines before participating in any outdoor activities mentioned in this guide and always adhere to coronavirus restrictions.

We have the best kit, great service and expert advice...

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LIVE. BREATHE. OUTDOORS. New Autumn ollection in Shops & Online

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GET OUTSIDE

MOUNTAINEERING

SUMMIT EXCITING

Mountaineering will get the adrenaline flowing, improve your fitness, help you escape the stresses of everyday life, and – best of all – make you feel utterly alive

“High in the mountains, you’ll experience life on the edge”

I

t’s the sport of climbing mountains, but it’s far more than just hill walking. With a dizzying dose of danger, adrenaline and adventure, whether you’re scrambling a knife-edge ridge, donning crampons for a winter ascent, or bagging a high-altitude summit abroad, mountaineering is your chance to play intrepid explorer.

Adrian Trendall with his mountaineering mutt

Professional mountaineering guide Adrian Trendall is a big believer in the body-boosting, head-clearing power of places on high As well as being a mountaineering guide, Trendall is a photographer and author of guidebook Skye's Cuillin Ridge Traverse.

Based on the Isle of Skye, he has summited the Inaccessible Pinnacle – one of the UK’s most iconic and fearsome peaks – hundreds of times. He has also pursued mountaineering across the globe, successfully completing legendary climbs including El Capitan in Yosemite and the north face of the Grande Jorasses on the Mont Blanc Massif.

Here’s why he loves mountaineering – and how you can get involved.

Think of mountaineering as a kind of three-dimensional game, involving every muscle in your body but requiring a lot of thought, planning and psychology, too. Physical attributes alone won’t make you a good mountaineer. Fears have to be conquered, tired muscles coaxed into overdrive, and stressful situations overcome. It’s a huge mental and physical challenge, but the rewards are well worth it.

High in the mountains, you’ll experience life on the edge – it’s an almost existential experience. There’ll be excitement and adrenaline. You’ll visit new places and meet new

people. And even the most mundane things will feel incredible: a mountain-top mug of instant coffee tastes better than the most expensive artisan latte, simple foods taste amazing as you replace lost calories, and a night camping above the clouds will be seared into your memory forever. You’ll return from the mountains empowered, with mental batteries recharged.

Scrambling and easy mountaineering hits the sweet spot between walking and technical rock climbing, enabling you to experience beautiful, almost magical, scenery without needing to be a highly-skilled climber. It’s a constant movement through a spectacular environment with the added bonus of technical challenges and endorphin-producing exercise.

Big mountains and cliffs abroad are an obvious attraction, but the UK offers a huge variety packed into a small geographical area.

In fact, you’re better off undergoing your mountaineering apprenticeship in the UK. There won’t be any problems with altitude, no language difficulties, costs will be cheaper and adventuring locally is better for the planet.

Snowdonia, the Lake District and the Scottish Highlands are all highly recommended, and Skye’s Cuillin Ridge is a world class venue.

For beginners, simply start small and work up.

Walks and scrambles in mountains may lead to more technical stuff involving climbing and abseils. You could perhaps join a club, find like-minded adventurers, and even hire a guide to teach you new skills.

SCARPA MANTA TECH GORE-TEX BOOTS MEN’S £299.99, ellis-brigham.com (women’s available)

A perennial award winner, often billed as the benchmark in four-season mountaineering boots, the Scarpa Manta Tech GTX is reassuringly robust, waterproof, protective and comfortable. The Vibram Mulaz outsole delivers reliable traction while the B2-rated build provides an optimal fit with C2 crampons for snowy Scottish ascents in the height of winter.

MONTANE PAC PLUS WATERPROOF JACKET WOMEN’S £190, montane.com (men’s available)

GREGORY ALPINISTO LT 38 BACKPACK

This well-designed, ultra-light and surprisingly cheap jacket has a superb hydrostatic head of 28,000mm. The excellent cut is athletic and minimalist, with an adjustable peaked hood, Velcro cuffs, drawcord hem and dropped tail for coverage over the top of the backside. It’s comfy, moves well with the body, doesn’t feel clammy and – most importantly – keeps out the rain.

£145, gregorypacks.com

The Alpinisto LT 38 is a minimalist, streamlined alpine pack with premium features, superb versatility and a lightweight yet durable design. The straps, toggles and buckles are great for securing an ice axe, poles or crampons; the 38L interior has ample space for all your gear; the hip-belt is removable; and the back system and shoulder straps are amply comfortable.

ARC'TERYX CERIUM LT HOODY INSULATED JACKET MEN’S

£340, arcteryx.com (women’s available)

SALEWA MOUNTAIN TRAINER 2 GTX MEN’S £175, salewa.com (women’s available)

This is an extremely solid, tough-as-nails shoe designed for technical scrambling. The robust Vibram outsole has aggressive lugs, a deep heel breast, and a toe ‘climbing zone’ for edging over rocky cracks and crevices. A durable 1.6mm suede leather upper with 360-degree rubber rand ensures abrasion resistance, while a Gore-Tex lining and clever ‘stretch gaiter’ provides waterproofing.

This jacket is filled with premium-quality 850 fill power goose down for an unrivalled warmth-to-weight ratio. It’s ultra-light at just 305g, but feels far warmer than many heavier alternatives. It keeps out the cold effectively, without feeling boxy, and has a streamlined cut. You also get an adjustable hood, hem drawcords, smooth-lined collar, elasticated cuffs, two pockets and a stuffsack.

GET OUTSIDE

MOUNTAINEERING

GRIVEL G ZERO ICE AXE £63.95, grivel.com

Grivel’s G Zero is a classic, well-priced ice axe for the beginner mountaineer. It has a simple steel blade and adze (a hoe-like tool for cutting steps in snow), with a removable plastic cover to protect your hands. You also get an adjustable leash with a rubber tip and the straight shaft is ideal for winter ascents that aren’t too technical or vertical. Available in three sizes: 58, 66 and 74cm.

HELLY HANSEN LIFA CREW THERMAL BASELAYER WOMEN’S £35, hellyhansen.com (available in men’s)

You shouldn’t be mountaineering in an old cotton t-shirt – instead you need a technical, fast-wicking and warming layer against your skin. One of the best options is the iconic LIFA Crew from Helly Hansen, a distinctivelystriped baselayer that’s ultralight, breathable, stretchy, quick-drying and super comfy. For extra cosiness, the super-warm LIFA Merino Crew packs a punch.

PÁRAMO ENDURO TOUR WINTER MOUNTAINEERING TROUSERS MEN’S £260, paramo-clothing.com

With warming insulation, sturdy waterproofing, and good features including elasticated ankle gaiters, scuff guards and full-length side vents, the Enduro Tour are multi-purpose winter trousers suitable for hiking, climbing, skiing and ski touring. If you need something a little less hardcore, the Enduro Trek Trousers (£150) should fit the bill.

£160, rab.equipment (available in women’s)

Like a halfway house between a hardshell waterproof and an insulating mid-layer, a softshell jacket is ultra-versatile for a range of conditions and activities. One of the best is Rab’s Vapour-Rise Summit, an all-in-one jacket that’s warm at the summit yet comfortable during intense activity thanks to its fast-wicking polyester lining inside a highly breathable Pertex Quantum Air shell. It’s the best of both worlds in one garment.

BLACK DIAMOND VISION MIPS HELMET

£120, blackdiamondequipment.com Whether you’re taking on exposed grade three scrambles or technical winter ascents, the Vision MIPS helmet will keep you safe. It is Black Diamond’s most durable foam helmet and features the cutting-edge ‘Multi-directional Impact Protection System’, which protects the brain during falls. You also get excellent side and back coverage, ventilation ports, suspension system and chin straps.

Words: James Forrest | Photography: Getty Images / inov-8

RAB VAPOUR-RISE SUMMIT SOFTSHELL JACKET MEN’S

GET OUTSIDE

ULTRARUNNING

THE LONG RUN

Ultrarunning is the ultimate test of physical endurance and mental strength, while taking you right to the heart of some breathtaking landscapes

“The further I run, the better I feel” Ultrarunner Anna Rutherford says there is no problem that can’t be cured by a four-hour run The 39-year-old lawyer set a record time for running the 214-mile Southern Upland Way (SUW) non-stop in May. “Whatever work or family stresses I have,” she says, “running long-distances returns me home a better person.”

U

ltrarunning tends to be defined as any distance further than a 26.2-mile marathon or, for the purists, a race of at least 50k (30 miles).

At the sharp end of the sport, there are ultramarathons that last for multiple days, and even nonstop 24-hour tests of endurance.

There is no typical ultrarunner, although scan the start line of any ultra and you’re likely to see plenty of over-35s and an everincreasing number of women.

This is a discipline that develops serious stamina, clearly, but also strength and no small amount of mental resilience – as well as the wellbeing benefits of extended time spent outdoors.

Rutherford, who has two young children, discovered ultrarunning in 2010 when she was living in London.

“When I’m running,” she says, “the focus is just on the activity and how my body is feeling – whether I’m hungry or thirsty. There is nothing else to think about. The further I run, the better I feel.

“My partner at the time was an ultrarunner. I had a stressful job and I was running 5ks at lunchtime. He suggested I try longer distances and I quickly became hooked. I loved the feeling leaving behind work, my computer phone and just focusing on running.”

Rutherford was also keen to challenge herself, and soon took part in her first ultra event, the Compton Downland 40, followed by a 100k high-altitude race in the Alps knowns as the CCC. “I went from 5k races straight to ultras,” she says, “I found I was good at technical long-distance runs with lots of hills. I did a lot of events in the first few years.”

After a move to other sporting challenges,

including “the hardest Ironmans I could find” for a few years, Rutherford returned to ultrarunning.

Due to a busy family life with husband and fellow runner Neil, at home near Peebles in the Scottish Borders, Rutherford finds running more time-efficient and less formulaic than the triathlons she also competes in.

She aims to run for 20 hours each week, with the longest run on a Thursday while two-year-old Kit and one-year-old Ella are ared for by Neil.

I don’t work on a Thursday at is my time. I run on my own, en to an audiobook and think nly of my running.”

Riutherford also says she as a “rather old-fashioned” ining timetable.

“I do four weeks with a total 0 miles of running each week, e next week I rest,” she side from the ten-hour Thursday run, I’ll do shorter runs at a faster pace – I get up at 5am to do those.”

As well as the SUW record, Rutherford has won the 150-mile White Rose Ultra, the 235-mile multi-stage Deadwater ultra and the 65k Tweed Valley Ultra.

Determination, she says, is key to success.

“You need to really want to do this sport. You have to be patient, too, because it takes a while to build up to the distances and then you need to pace yourself through training and in races.”

ON PERFORMANCE-T £70, on-running.com

The Performance-T balances ultralight protection with breathability and freedom.

The top is made of a lightweight, breathable and fast-drying fabric so it is very suitable for ultrarunners.

Other features include a tear-proof front with a back made of mesh to enhance the flow of air to the skin.

OMM KAMLITE SMOCK PETZL SWIFT RL HEAD TORCH £96.99, ellis-brigham.com

APTONIA 0-CALORIE ELECTROLYTE TABLETS £5.99, decathlon.co.uk

The electrolyte tablets might be small but they offer a host of benefits, including vitamins B6 and B12, that are said to help to reduce fatigue, and vitamins B2 and C to protect cells from oxidative stress.

One tablet makes 500ml of sports drinks with just eight calories.

It’s not unusual for ultrarunners to have to complete some miles in the dark, whether that’s during a race or on a training run. So, it pays to invest in a good headtorch – and this option weighs a lightweight 100g that makes it easy to carry. You can expect a 900-lumen brightness and Reactive Lighting, which automatically adjusts brightness and beam pattern to your needs.

£140, theomm.com

The Kamlite Smock makes the most of the latest fabric technologies and maps them to the runner’s body to achieve the optimum combination of protection, breathability and weight-saving. The lightweight jacket (150g) is designed for runners in wet weather. There is a deep two-way zip at the front and thumb loops to extend the jacket over gloves for additional protection.

ARC’TERYX CITA SL JACKET MEN’S £100, arcteryx.com

DYNAFIT ULTRA 100 RUNNING SHOE From £135, dynafit.com

Built with maximum cushioning, the Dynafit Ultra 100 is ideal for long-distance training. The lightweight shoe offers good comfort, protection and stability without forfeiting resilience and durability. The Ultra 100 also boasts a precision fit while leaving sufficient room to allow for blood circulation to prevent foot swelling on long runs. The heel-to-toe top is 6mm and there is a stretch cover over the laces for extra protection from trail debris.

Weighing just 80g, this minimalist and stowable jacket is made for running in the hills and mountains.

The strategic placement of different materials within the jacket aids freedom of movement and moisture management. It gives wind protection for the arms and core, and high air permeability in the back and underarm for thermal regulation. Strategically placed stitching at the forearm raises the sleeves to minimise perspiration build-up and enhance comfort.

GET OUTSIDE

ULTRARUNNING

BRIDGEDALE TRAIL RUN SOCKS

From £12.50, bridgedale.com

ZONE 3 SEAMLESS COMPRESSION CALF SLEEVES £25, zone3.com

Zone3 compression calf sleeves are designed to offer optimum compression benefits, such as increasing oxygenation and reducing the build-up of lactic acid in the muscles. It’s claimed that compression helps to increase endurance, speed and recovery time. A 360-degree seamless construction aids comfort, while a high-moisture wicking fabric provides temperature control and moisture management. The Zone 3 sleeves are sold in unisex sizes small to extra large.

FALKE ARM UV-PROTECTOR £30, falke.com

A great product for ultrarunners, whether you want to protect your arms from the cold, or from the sun’s UV rays. The style is meant to be neat fitting, while stretch from the Elastane offers good freedom of movement. The arm protectors are breathable, reflective and fast-drying.

Bridgedale Trail Run socks have been designed by trail runners for trail runners, featuring an over-foot, openmesh structure to reduce insulation – and therefore, hot feet – and to promote moisture transportation. There are shock zones with zonal padding and a detail to allow for natural toe spread to cope with downhill running. The socks are sold in both male and femalespecific fits, and in either merino or Coolmax options.

SALOMON S/LAB SENSE 6 SHORTS £100, salomon.com

These shorts are made from a light, soft, stretchy fabric for the outer layer, with an integrated brief to reduce chafing and keep the shorts in place. A stretch belt offers four mesh pockets around the waist for stowing on the go. This has been tested and approved by athletes with a 250ml soft water flask, light wind jacket, smartphone and two gels.

£100, montane.com

A vest pack allows you to easily stow your essential kit and it feels like you are wearing an extra item of clothing rather than carrying a rucksack. The 5+ is a five-litre plus version but there are other sizes in the collection. The pack has an anatomical, body-hugging fit and includes Polygiene permanent odour control.

It has space for two soft water flasks and a hydration bladder as well as plenty of zipped and mesh pockets for all your essentials.

INOV-8 TRAILFLY ULTRA 300 MAX RUNNING SHOES £170, inov-8.com

The Trailfly Ultra 300 features the world’s first graphene-enhanced foam, called G-Fly. The foam delivers 25 per cent greater energy return and retains its optimum levels of underfoot rebound and comfort for longer, so runners feel faster and fresher over greater distances. There is also ‘graphene-grip’ rubber to deliver ‘the world’s toughest trail traction’.

Words: Fiona Russell | Photography: inov-8

MONTANE GECKO VP 5+ VEST PACK

PROMOTION

SWIMMER APPROVED Even waters that appear perfect for swimming may contain dangers in the form of strong currents, submerged hazards, massive waves or threats such as boats and surfers. Pay attention to the information posted on flags or signs, such as whether an area is approved for swimming and what could be encountered. Recognise what other activities might take place where you swim, as often the dangers are beyond what is easily visible.

SWIMMING PROTECTED Always make guarded beaches your first choice. Lifeguards are the best source of information about the local

waters. Take their advice on the place, time and direction to swim, or not to swim. A designated observer who stays on shore with a phone and safety equipment like a floatation device can be a lifesaving back-up should something go wrong. This person can ensure that everyone who enters the water comes out again.

ESSENTIAL INFO Arrive at your destination knowing and understanding the local weather, surf

Photography: Ginés Díaz

A

merican anthropologist, philosopher and educator, Loren Eiseley said it best: “If there is magic on this planet, it is contained in water.” Whether your quest as a swimmer is to explore new shores, master an open-water challenge or reach a new level of performance, protecting yourself and others requires a complete understanding of the conditions.

Here are some basic tips…

TAKE THE PLUNGE Whether for swim events or adventures, Orca safety ambassador and internationally recognised ocean advocacy expert, Bruckner Chase, says there are important considerations to make when open-water swimming and tide forecasts, while recognising that coastal conditions can change rapidly. Weather and water can be very location specific, from dense fog to submerged obstructions. Spend time studying the conditions you can see. Winds can switch in minutes and, combined with strong tidal currents, can make an easy swim out an impossible swim back.

If you don’t know the local waters, swim with someone who does.

WATER WISDOM Dynamic open water is impacted by winds, currents and tides.

Swimming into winds of even 10 miles per hour can mean choppy conditions that hamper your breathing and sighting. Various types of currents can move at over three miles per hour, the equivalent of swimming 100m in one minute and 15 seconds just to stay in place.

Waist-high waves that look small from the shore can hit you like the weight of a car rolling downhill if you’re not experienced in being able to duck under or slice through them. Take time to learn how to navigate the conditions you might encounter.

SWIM PLANS Be sure everyone in the group and anyone watching on land knows the swim plan (which should include direction, duration and safe exit spots). Take a moment to note the key features and landmarks where you entered the water.

Factor in the duration of the swim and how things like tides may change to further expose or hide dangers, or redirect your swim course. Be sure to share the name and exact location of where you are swimming and when you plan to return with a friend or family member at home.

MEET THE EXPERT Bruckner Chase is founder and CEO of BC Ocean Positive (bcoceanpositive.org).

He currently works with NOAA National Weather Service as its coastal safety, science and conservation advisor, while also working on surf lifesaving sports programmes for para-athletes. His current project with NOAA, Wave Safe with Bruckner Chase, is a multimedia campaign that teaches the philosophy, mindset and actions that can protect any person, on any shore.

GET OUTSIDE

SWIMRUN

SWIM, RUN, REPEAT

If you love wild places, beautiful scenery and an endurance challenge, swimrun is the perfect outdoors activity for you

SWIMRUN EVENTS GUIDE • Swedish Ötillö (otilloswimrun.se) • Rockman Swimrun (rockmanswimrun.com)

• Hokey Cokey Swimrun (madhattersportsevents.co.uk)

• Breca Swimrun (brecaswimrun.com) • Swimrun Loch Lomond (komevents.com)

“It was the best challenge ever” Rosemary Byde had completed several adventure races and triathlons when she spotted the world’s most famous swimrun on a social media feed While Ötillö, which takes place annually in “ Sweden, greatly appealed to her quest for a challenge in the great outdoors, the 44-year-old couldn’t imagine being able to run the required 65k.

“The race looked so amazing and in such a fantastic location,” says Byde, who’s based in Edinburgh. “But I was no long-distance runner, and I had my doubts I’d be able to cover the distance.

“However, I thought the 10k total for the swim stages looked manageable, and then I met anther woman through Scottish triathlon and we just decided to give it a go.

It turned out to be an incredible race.”

That was in 2015, and Byde and Isobel Joiner have now completed four Ötillö races. In fact, they’ve done a bit more than that: in 2017, the female pair won the World Series and took fourth place in the World Championships. They regularly podium at swimrun races across the UK and Europe.

“What I learned very quickly is that, because the run and swim stages are split up, you do not have to be an accomplished ultra-distance runner,” says Byde. “You do need to have good endurance for the longer races, though, as some take all day to complete.

Byde says the right mindset is vital, too: “I’m

a determined person, and I think you need to be able to adapt to different conditions: from the heat while running, to cold water; and from a choppy open-water swim to a run on a challenging trail or over hills.”

The other important factor for success in swimrun is teamwork.

“Most races are completed in pairs,” adds Byde, “and you need to have a good partnership to race well together. This is definitely not a sport for people with big egos.”

She enjoys swimrun because it has a “brilliant vibe and a laidback atmosphere, and you get ’ to swim and run in so many wildly beautiful places.”

Byde also believes she’s learned skills that have been transferrable to other parts of her life.

“I’m much better at coping with the unexpected,” she says, “and I have gained resilience, because swimrun throws up a lot in one event – no race is ever the same.

“You learn so much from each and every race: what could you do better? How could you get faster? I like that it is a constant process of learning and improvement. There are also many benefits that come from working well as a team, whether it’s in a race, the office or day-to-day life. There really are so many rewards to be had from swimrun.”

Photography: Andrew Kirkland / Orca

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wimrun is a multiplestage sport that involves participants running and swimming on a point-to-point race course. The original swimrun race, Ötillö, took place in Sweden in 2006, on the Stockholm archipelago. Ötillö means ‘islandto-island’, and it sees athletes journey across and between 24 islands by swimming and running.

All events take place around lakes, lochs, or on the coast, with run sections across islands or along the shore. Typically, competitors race in pairs, tethered together – and they don’t change clothes in transitions, as in other multisport events.

Swimrun athletes are required to wear wetsuits and carry mandatory kit pockets or a dry bag as they race. Pairs are attached to each other in the swim and run sections with a bungee. A flotation aid, such as a pull buoy, is usually allowed, as are paddles for the hands. Competitors do not change clothes or footwear, wearing trainers in the water and a wetsuit while running.

SPEEDO AQUAPULSE PRO MIRROR GOGGLES

£35, speedo.com

ZONE 3 EVOLUTION SWIMRUN WETSUIT £375, zone3.com

Designed in male and female fit, the latest version of the Evolution is a very lightweight, full neoprene wetsuit with six useful pockets. Features include flexible shoulder panels for easier swimming and ‘aqua dynamic’ SCS Nano coating for almost zero drag through the water. Extra buoyancy comes from clever details such as air bubbles built into the fabric layers of the torso panels. You can also purchase removable arm and calf sleeves.

These goggles feature a frameless profile and a new sidearm designed to offer greater stability and reduced tension on the head. IQfit technology delivers a leak-free and secure fit. Swimmers will enjoy excellent peripheral vision and clarity thanks to the wraparound mirror lenses with anti-fog and 100 per cent UV protection. One size fits all.

ZONE 3 SILICONE SWIM CAP (48G) £6, zone3.com

GOCOCO COMPRESSION SUPERIOR SOCKS €42.10 (around £35.99), gococosportswear.com

Gococo is a popular brand for swimrunners, and these Compression Superior Socks provide support for calf muscles, as well as increasing circulation, while also reducing the chance of swollen feet. The socks are reinforced to protect feet while running on rough terrain and the sole fabric is quick drying so as to prevent chafing and blisters. Other details include silicon dots inside the socks so they stay up, especially when transitioning form swim to run.

The 48g Silicone Swim Cap is designed to be comfortable, easy to put on and take off and not too tight or too loose. Caps are unisex sizing and available in many different colours, including those that make the swimmer more visible in open water.

ORCA SWIMRUN BUNGEE CORD £39, orca.com

The bungee cord is used to keep pairs together during a race. This product comprises two race belts and a 3m bungee cord, with one adjustable ring that allows for attachment to a teammate, as well as a fixed ring for affixing essential swimrun accessories, so you can stay hands-free during the race.

GET OUTSIDE

SWIMRUN

ZONE 3 SWIMRUN RACE BELT £29, zone3.com

ORCA PRO HAND PADDLES

The swimrun belt allows competitors to be organised during a race, with pockets and pouches for items such as gels, a whistle and other bits and pieces. It also has a range of attachment systems for elastic cords to be used, for example for the mounting of a pull buoy and for a bungee between pairs.

The Orca Pro Hand paddle is ideal for helping you get the most out of your demanding training sessions and for use during swimrun events. The paddles feature a larger surface area than the hand alone and have a flat shape to improve pull and stroke technique in the water.

Silicone straps hold the paddles comfortably in place.

£15, orca.com

SALOMON AMPHIB BOLD 2 SHOE £90, salomon.com

These lightweight and breathable running shoes allow water to escape easily. When you’re not running, the heel collapses so you can wear the shoe like a sandal.

Salomon's Quicklace system makes it easy to tighten the shoes for a comfortable fit, while the Contagrip soles offer good traction in wet and dry conditions.

Other features include a sockliner, a gusseted tongue and a high-performance EVA foam that reduces shock underfoot.

ORCA SWIMRUN PULL BUOY £20, orca.com

This pull buoy is specifically designed for swimrun. It has two side straps that can be adjusted to fit the leg. When running, the buoy sits on the outer leg and when swimming it fits between the legs. It’s the ideal solution to compensate for the loss of speed caused by wearing shoes in the water.

£38, c-skins.com

Depending on the conditions, swimrunners might choose to wear neoprene gloves. They will be likely to use them in winter training when the water temperature is lower. The C Skins Wired Glove is unisex and sold in seven sizes for a neat fit. The gloves are flexible, lightweight and water-repellent. They feature multidirectional stretch liquid sealed seams that are glued and blindstitched for warmth and comfort, while a Hype 3 Palm offers grip and improves paddle power.

Words: Fiona Russell

C SKINS WIRED 3MM GLOVES

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GET OUTSIDE

CLIMBING

GET A GRIP Climb your way to fullbody strength and a rock-solid physique

“Climbing is a perfect feedback loop, because if you fall off you know you definitely did something wrong!”

Professional climber and former Team GB coach Robbie Phillips offers his best advice for becoming a master climber

I

Photography: Scarpa

f you’re looking for a wholebody, functional workout that gets your adrenaline pumping and entire body firing – all while throwing up physical challenges to solve – climbing is as good as it gets. Whether you prefer bouldering on low-rise problems, or roping up and scaling 12m walls, climbing is a versatile workout that can help you achieve any number of body goals.

As an all-round functional body movement that works strength and flexibility, climbing is the perfect exercise. You can train aerobically by running around circuits of easier climbs, or you can work maximum power by choosing boulder problems on steep overhangs, which work your shoulders, biceps and triceps. You can make it as intense as you want.

Climbing requires a lower-body-first approach: 90 per cent of your power comes from your legs, and your feet provide the platform for that power. Focus on only using the inside edge, outside edge, and toe of the foot. Lots of people don’t trust their feet when they first start out – they want to put the balls of their feet on the footholds, but if you want to move with freedom you need to be able to pivot your foot on a hold without it rolling off.

Nailing being able to use the edge of your shoes, by rolling a full 180 degrees from the inside edge to the outside while staying on the foothold, will give you the full range of motion throughout your whole body, giving you a longer reach.

Before you climb, start with some dynamic stretches, then do some super-easy climbing moves. Find a slab or vertical wall, and just

traverse back and forth for three to four minutes, focusing on placing your feet really precisely on the holds. Then, for three to four minutes, focus on body position and using the flowing movements to reach the next hold.

Finally, spend a couple of minutes on more dynamic moves: include more momentum, using your legs to power through moves and swing more between holds.

Even when you see very explosive moves in climbing, it’s because the big muscles in the legs have pushed and then the arms have directed that power. You need to be able to put as much weight through your legs as possible, and for that you need flexible hips, which allow you to get into a ‘frog’ position on the wall.

For me, climbing is the best training for climbing – what you want is a high level of specificity in the training that you are doing.

Pyramid session structures are a great way to get a lot of climbing mileage, but also build up to a peak. As an example, you might do your traversing warm-up, then start with five V0s, then do four V1s, then three V2s, then maybe one or two V3s [these V grades are for boulder problems of escalating difficulty, marked on climbs at UK gyms]. Then you’ll work your way back down again.

I definitely notice my body feeling tired the day after a climbing strength session, so if you want to do two bouldering sessions in a week, allow a full day’s rest between each.

SCARPA INSTINCT VS-R CLIMBING SHOES

GRIVEL TREND CLIMBING HARNESS

£140, scarpa.co.uk

Climbing shoes should fit like a glove but not be overly tight and painful. These shoes are stiff enough for wall lead routes but have a special indoor rubber compound to really stick those plastic holds on the boulders.

€80, grivel.com

This sport climbing harness will be there to catch you when you fall, whether you are lead climbing, top roping or on the auto-bely – so long as you tied your knot properly…

ROCK + RUN FINGER TAPE £2.95, rockrun.com

Use as support for finger tendons and pulleys, or as protective hand strapping for jamming. This strong, non-stretch strapping tape is easily tearable and stays in place on chalky hands.

GRIVEL MASTER PRO BELAY KIT €30, grivel.com

This combined belay device and carabiner kit will get you started with belaying your climbing partner – just get proper tuition in how to use it first!

LA SPORTIVA SANDSTONE PANTS MEN’S

£66.45, alpinetrek.co.uk These climbing-specific trousers are flexible enough for complete freedom of movement, and durable enough to withstand any amount of chalk rubs and wall scrapes.

ORGANIC CLIMBING CHALK BAG £16.50, mountainboot.co.uk

You will need some chalk to avoid slipping off those plastic holds. This bag holds it in place and draws tight to avoid messy spillages.

GET OUTSIDE

CLIMBING ORGANIC CLIMBING BOULDER ROLL

£94.90, bananafingers.com Designed to carry your essentials from home to crag, gym, and everywhere in-between. Two grab handles offer multiple carrying options, and the large main compartment is accompanied by an easy-access secure pocket and second large secret pocket for smelly kit, messy chalk and the like.

BLACK DIAMOND NOTION MEN’S SHORTS £37.49, ellis-brigham.com

From sweaty indoor sessions to rest-day relaxation, the Notion Shorts has all bases covered. The stretch organic cotton delivers a comfortable, casual style, along with plenty of durability.

MOUNTAIN EQUIPMENT STRIPE WOMEN’S T-SHIRT £34.99, ellis-brigham.com

This stretchy tee is nice and breathable, with Drirelease fabric and Polygiene antimicrobial technology combining for sweat-wicking, odour-defying comfort.

PETZL UNISEX SIROCCO CLIMBING HELMET £79, absolute-snow.co.uk

MOUNTAIN EQUIPMENT GROUND UP MEN’S T-SHIRT £39.99, ellis-brigham.com

Climb in comfort and style with the Ground Up tee. The lightweight, cotton-like fabric offers next-to-skin softness, wicks moisture and dries quickly – perfect for a long afternoon on the wall.

3RD ROCK WOMEN’S TITAN ZIGGY LEGGINGS £58.99, 3rdrockclimbing.com

Made from recycled fishing nets and carpets, these eco-friendly leggings are oil resistant and UV protected, with useful ankle pockets for cash, cards and keys.

Photography: Getty Images

This rock-solid head protector is made of expanded polypropylene (EPP), which is the same material used in car bumpers, allowing it to be able to withstand multiple impacts and still return to its original shape. Weighing just 160g, and with a head-covering shape being lower at the rear, it’s designed for optimal protection against lateral and rear impact.

SELF-DISCOVERY [SƐLF DIˈSKɅV(Ə)RI] NOUN

Find yourself at the summit.

ADVENTURE REDEFINED DISCOVER OUTDOOR APPAREL, TECH, AND ACCESSORIES AT WIGGLE.CO.UK

IN FOCUS JOSH TAYLOR

HAVING BECOME ONLY THE FIFTH

IS U E

MAN IN HISTORY TO CLEAN UP ALL FOUR BELTS IN A SINGLE WEIGHT DIVISION, SCOTTISH BOXER JOSH TAYLOR HAS CEMENTED HIS STATUS – AFTER JUST 18 PROFESSIONAL FIGHTS – AS ONE OF THE BEST POUND-FORPOUND FIGHTERS IN THE WORLD. OUR MAN JOHN SILCOX SAT DOWN WITH THE 30-YEAR-OLD TO FIND OUT WHERE IT ALL WENT SO RIGHT

SEPTEMBER 202121

Photography: Craig Stronach/Everlast

SEPTEMBER 2021

35

IN FOCUS JOSH TAYLOR

Taylor attributes his success to his drive and relentless will to win (though raw talent plays a part, too)

36 SEPTEMBER 2021

FOUR BELTS, ONE HOLDER Speaking a few weeks later, Taylor is still getting used to his new status of undisputed world champion. The atmosphere is more relaxed, but the boxer remains a busy man who is very much in-demand. We meet him between a photo shoot for his sponsor, Everlast, the boxing wear company, and a live radio interview.

In conversation, Taylor is far from the explosive southpaw renowned for bullying adversaries in the ring. He’s actually rather softly spoken, giving

Photography: Mikey Williams: Top Rank Inc via Getty Images

he scorching desert air was foreboding as Josh Taylor arrived for his weigh-in at Virgin Hotels in Paradise, Nevada. The 30-year-old Scot had already forged quite a reputation with his fists: in 17 fights since turning pro, he had chalked up 17 victories – all but five by knockout – earning him two World Title belts. The man he now faced, however, was even more formidable.

José Ramirez was an unbeaten double champion with 26 wins to his name, despite being two years younger. And he was arguably the favourite: fighting on home soil in front of an American crowd. Had Taylor bitten off more than he could chew? Did the American really hit as hard as journalists reported? Could this be the end of the road?

His critics certainly thought so, and in the packed conference hall whispers and heckles filtered through from the back rows, fuelling an already electric atmosphere. As customary, the two fighters traded insults but emotions boiled over more than usual.

Afterwards, in one of the corridors, the two fighters clashed violently and a brawl nearly erupted.

“By that point there was only one option available and that was to win,” says Taylor. “I just wanted it so much, I wanted to win so badly. I hadn’t cut any corners, I had made all the sacrifices: spent time away from home, not gone on holiday, not had any money, not owned flashy cars, I’d done it all. I had put in the training, I had studied his fighting style, my fitness was peak and now he had made things personal.

“All that was left was to knock him down. So that’s exactly what I did – twice.”

DEEP DOWN I’VE GOT THIS TOTAL MADNESS IN ME: IT’S FLAMING DESIRE, UNDILUTED PASSION”

Photography: Craig Stronach/Everlast

top. It really stuck then – I was Hank after that.”

considerate and intelligent answers in a slow-paced but melodious East Scottish accent. It’s quite hard to assimilate these two characters with the same person, but both are part of what makes him special.

“I’ve just got a bit of a madman in me,” he explains, laughing. “He simply comes out every now and again. In the ring, I find I’m more placid and calm mentally. I’m very clinical and professional and focused under fire. It’s just deep down I’ve got this total madness in me: it’s flaming desire, undiluted passion. And in the lead-up to the fight and on fight weekends it tends to erupt sometimes, so now we call it ‘Hank Time’!”

That’s a reference to the film Me, Myself and Irene where Jim Carrey plays Charlie, a do-gooder policeman with an evil split personality: Hank. Taylor was given the nickname by fellow professional boxers Carl Frampton and Conrad Cummings, who he used to train with.

“They said the way I shadow box, all that irky-jerky movement, was like a scene out of the movie,” he laughs.

“Sometimes I’m nice, placid and laid-back. Then at other times I’m a lunatic, so I’ve kind of got that split in me, too.

Once we were out on the weekend after training in London and we all got a haircut together at a barber’s shop. The barber absolutely butchered me and I ended up with a flat

THE KID FROM PRESTONPANS Taylor’s unique style could be attributed to coming into the sport quite late.

When he was growing up in Prestonpans, 15 miles east of Edinburgh, Taekwando was his main after-school activity.

He only got into boxing after visiting his mother at the sports centre, where she worked.

“I was a blackbelt, but used to watch the boxing while waiting for my mum to finish her shift on reception,” he remembers.

“Former Scottish champion Alex Arthur was training there at the time and after looking on from the sidelines, I ended up getting involved. It was different, new and fresh, so I fell in love with it straight away.

The only person I knew in boxing at the time was Arthur because he was local and on the telly. Apart from Ali and Tyson, I never really knew anything about boxing but after trying it out I loved the training, the techniques, the sparring… all of it.”

Taylor cherishes the lessons he was taught in that gym and believes he would have gained just as much from boxing, even if he

hadn’t turned professional.

“Boxing is great for any young kid, it teaches discipline, self-respect and respect for others,” he explains. “I really do think it should be taken into schools to teach kids respect and discipline, control and selfcontrol. It gives confidence to the shy kids and discipline to the wild ones. It builds on your self-esteem and suits kids from all backgrounds.”

What started off as a hobby quickly became more as Taylor began to catch the eye of local trainers with his athleticism and quick movement. Before long, he was selected to box for Scotland, then he travelled to competitions all over the world, continuing to win and fight impressively.

“I started to take it more seriously when I got selected to go to the Commonwealth Youth Games and came back with a bronze medal,” he recalls. “Then two years later, after only three-and-a-half years boxing, I came back with my silver medals from the Delhi 2010 Commonwealth Games. By then I had been laid off by a few jobs because I was going away and taking time off work and college to go to these tournaments.

I decided to take things more seriously and see how far I could take it.”

Despite having a considerable amount of raw talent, Taylor denies being naturally outstanding. He

CAREER STATS

Weight LIGHT-WELTERWEIGHT Height 5FT 10IN Stance SOUTHPAW Total fights 18 Wins 18 Wins by KO 13

IN FOCUS JOSH TAYLOR

routine, too, but his constant exercise means he doesn’t stay too strict all the time – pizza and Chinese food are favourites on cheat days.

DIGGING DEEP Not being so hard on himself in some areas of his life helps Taylor remain mentally strong in more difficult moments. One of his key attributes in the ring is buckling down when things aren’t going right, finding remarkable inner strength and turning a bad situation to his advantage.

“You will always get a few doubts and worries, but if you work as hard as you can, you can throw them out,” he explains. “It actually becomes quite easy, because if you know you’ve put 100 per cent into training, there’s nothing more you can do.”

For Taylor, it’s sheer determination that sees

BOXING GIVES CONFIDENCE TO THE SHY KIDS AND DISCIPLINE TO THE WILD ONES. IT SHOULD BE TAUGHT IN SCHOOL”

Photography: David Becker/Getty Images

38 SEPTEMBER 2021

him right: “My will to win always gets me out of hard situations,” he says. “It’s second to none. I think I would fight on even if I only had one toe left and I think that I would fight to my very last breath if I had to. I just have that determination to beat the other guy and not be the one who ends up beaten.

That’s the key factor in my fights. That little bit of wickedness in me: I dig deep, bite on my gumshield and fight hard. You’ve either got that or you haven’t – it can’t be taught.”

That same streak is also what keeps Taylor mentally stimulated. He is currently

viewed as one of the best pound-for-pound fighters in the world and after achieving undisputed status, no-one would blame him for hanging up his gloves.

“I could do it right now and still have had an amazing career, living relatively content for the rest of my life as a former world champion,” he says.

“But I know I’d regret it in a few years’ time, because deep down I know I haven’t reached my full potential yet. I feel I can go and achieve more. I’ve always been tenacious and I just set myself simple goals.

First it was to be the best boxer in my age group, then the best at my gym, etc. Now I want to try and become a two-weight world champion, so I’m moving up to welterweight and will challenge for belts up there. That’s what I need to become truly great. I’d love to be a double world champion and go down as Scotland’s best ever.”

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Everlast Poly Shorts (£14) Everlast Poly T-Shirt (£12) EVERLAST AMBASSADOR JOSH TAYLOR WAS SPEAKING AT THE NEW SPORTS DIRECT FLAGSHIP STORE ON OXFORD STREET. TO SHOP THE COLLECTION, VISIT SPORTSDIRECT.COM

Photography: Mikey Williams:Top Rank Inc via Getty Images

attributes his success to a simple formula: drive, determination and desire to win.

“There were loads of other fighters out there when I was an amateur who had just as much talent as I did, if not more,” he says. “The difference is they weren’t willing to give the time and make the necessary sacrifice. There’s not one certain sacrifice over the others that does it, it’s more of an accumulation over the years. It’s basically giving up your life to pursue a dream.”

That’s not simply 5am starts and raw eggs for breakfast everyday, though. In terms of routine, Taylor takes a much more measured approach to things and believes a good workout starts with a good rest.

“I like to get a nice long lie-in and only get up at 8am to have my breakfast,” he explains. “Then I go to the gym for 10am, get wrapped up, get loosened off and do a boxing session. It’ll be either pad work or bag work, then some groundwork, before some abdominal work after that. That’ll be the best part of two hours. Then I come home, have a rest, lunch and chill for a few hours.

“I go back at 4/5pm and do my second session: that’s either a run on the treadmill with sprints, or it’s weights. We train twice a day, five days a week, and then go for a run on a Saturday. I like at least ten weeks of training before a fight: a good, long training camp to make sure I’m firing on all cylinders and my weight is right.”

Unlike many boxers, who tend to go a bit to seed between fights, Taylor is a big believer in constant exercise. He likes to keep ticking over in the gym between fights, rather than leaving himself with mountains to climb in pre-fight training camps.

Food is an important part of that

King of the ring: Taylor becomes the undisputed world champion

IN FOCUS BFR TRAINING

UNDER PRESSURE BLOOD FLOW RESTRICTION TRAINING IS THE EMERGING METHOD FOR BOOSTING RECOVERY AND PACKING ON SIZE AND STRENGTH IN DOUBLE-QUICK TIME

W

hen something sounds too good to be true, it usually is. Cut-price car? Call the mechanic. Weight-loss tea? Try running instead. A quick route to strength, size and improved recovery? Well, hear us out.

Blood flow restriction training (you might also see it called ‘occlusion training’ or ‘hypoxic training’) isn’t a difficult term to unpack – but the physiological processes involved take a fair amount of explaining.

Put simply, BFR (the acronym used from here on out) involves restricting the flow of blood out of the working muscle. That’s achieved by applying a pressure wrap around the top of the working limb(s): the armpit-ends of your arms for biceps and triceps, and the groin-end of your quads for leg work. Thanks to a process called arterial flow, blood is able to enter the muscle, despite the pressure being applied, but once it’s

40 SEPTEMBER 2021

in there the blood finds its veiny exit routes partially blocked, and only a small amount can take its leave. As a result, the muscle swells and an almighty muscle pump is delivered.

Now, this is where things get technical, so to help us get our heads around things we spoke to Dr Warren Bradley, founder of Hytro, the company making activewear with integrated BFR straps – so the benefits of this protocol can be achieved anywhere.

“The process by which the body repairs damaged muscles and stimulates growth in muscle is called ‘muscle protein synthesis’ (MPS),” says Dr Bradley, “and the extent of growth is heavily dependent on the body’s ability to stimulate MPS. BFR causes muscle swelling, through pooling of blood in the muscle as the muscle exercises, and tissues quickly become deprived of oxygen, creating a condition called ‘hypoxia’. That results in increased metabolic stress

SEPTEMBER 2021

41

IN FOCUS BFR TRAINING

and a significant increase in the production of hormones responsible for muscle growth, which collectively increase MPS. “On top of that, the low-oxygen environment causes accelerated ATP breakdown (ATP being the energy-giving molecule), which rapidly fatigues slow-twitch muscle fibres.

That causes the body to recruit fast-twitch muscle fibres (strength fibres) to help perform the exercise, training all fibres concurrently.”

That’s very good news, Dr Bradley continues, because it creates a state of enhanced muscle growth without the need for lifting heavy loads – in fact, very light weights (as little as 20 per cent of your one-rep max) are all that’s needed.

The problem, until now, has been the application.

Typically, BFR has been the reserve of elite athletes, because the cuffs used are cumbersome and, crucially, need to be applied to exactly the right position.

WORD OF WARNING Which leads us onto a much-needed disclaimer: do not attempt to create your own blood flow restriction device at home. Hytro’s BFR garments have undergone rigorous testing to ensure the straps are in precisely the right position – try doing it yourself and you risk causing serious muscular or, worse, vascular damage. It’s also vitally important that you don’t do too much, too soon.

“You wouldn’t go and run a marathon with no training – you would build up the miles gradually,” says Dr Bradley. “It’s such a powerful hypertrophic

42 SEPTEMBER 2021

BFR STATS STRENGTH

• Up to 56% increase in MPS • Up to 31% increase in muscle strength • Up to 16% increase in chest muscle activation

MUSCLE

• Up to 20% increase in cross sectional area • Up to 13% compared to not using BFR

POWER

• Up to 28% increase in peak power output • Up to 20% increase in average power output

“I WAS ONLY LIFTING 7.5KG TO 10KG, REPPING OUT FOR A MINUTE AT A TIME. IT WAS HORRIBLE! BUT I HALVED MY RECOVERY”

Back at it: Rugby league player Josh Charnley bounced back from injury with high-rep, light-weight BFR training

with Queen Mary’s University London and Pure Sports Medicine, “and that proved that our garments are safe and effective, with no adverse effects.”

stimulus and such a lot of pressure on the muscle that you can equate it to going to the gym for the first time in a year and smashing a load of heavy squats – you’re going to be sore. Even if you’re an elitestandard athlete, because this is something new for the muscle that it’s never experienced, it’s as if you’ve never been to the gym.”

A word, also, on blood clots: the main thing people might be worried about with BFR. Firstly, if you are fit and healthy with no history of blood clots, the research says this style of training poses no more risks than regular resistance exercise.

However, if you have an existing blood clot, or there’s a family history of them occurring, it’s probably best to steer clear – or at the very least consult a healthcare professional first. That’s because the flow of blood once the straps are removed can cause existing clots to shift around the body – potentially to vital organs – which, needless to say, is incredibly dangerous.

Dr Bradley, though, points out that Hytro conducted a safety study

FIND THE FLOW We’ve touched on the ‘pooling’ stage of BFR – when the muscle fills with blood – but it’s when the straps are removed that most of the magic happens.

Because while the blood and the associated musclebuilding hormones pool in one place when the pressure is being applied, once the straps are off it floods back through the body – with force. And that creates benefits far beyond the working muscle.

“It’s called the systemic effect,” explains Dr Bradley, “and basically what that means is once you’ve built up the muscle-building hormones in the restricted limb, when you remove the strap the heart is going to pump those hormones around the body. So even if you did a leg session yesterday and you’ve got some muscle tears you need to regenerate – with protein and rest – a BFR session is going to improve recovery because those hormones are going to end up in your legs to boost the repair process.”

That’s what makes BFR

such an effective recovery protocol – and why sports teams have long been using it to help their athletes bounce back quicker from injury. Because not only does the post-strap blood flow send hormones to previously worked muscles, it also drags waste materials out of your joints. “That’s called reperfusion,” explains Dr Bradley. “If there are any micro-traumas (cartilage chips and so on) the blood removes that inflammation and the body can excrete it very quickly.”

Normally, after a workout, game of football, or other high-exertion sport, it takes the body a couple of days to truly recover, because the process of removing those waste products – with the regular flow of blood – is much slower. “What BFR does,” adds Dr Bradley, “is remove them immediately at source. That’s why it is so impressive at improving recovery.”

Josh Charnley, tryscoring sensation for rugby league outfit Warrington Wolves, benefitted directly from Hytro’s BFR straps during an injury spell on the sidelines last year.

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IN FOCUS BFR TRAINING

“I dislocated my shoulder on the second last game of the season,” he says. “I couldn’t really lift any weights, so I went to see a surgeon and he said I needed an operation. I had the op, and within four or five days I went back into training and was introduced to Hytro BFR. “I was told it would be beneficial for me, because I couldn’t lift heavy weights but I was going to be able to keep my strength and size up. I started that from week on of rehab and used it for every upper body and recovery session. Within just four weeks, I was back to normal strength.

“I was only lifting 7.5kg to 10kg, repping out for a minute at a time. It was horrible! But it definitely benefitted me. I halved my recovery, because I was given

14 weeks and I was back playing in seven.”

There’s another way of looking at this, too.

“You can actually train a non-occluded muscle and it will get worked beyond that of normal training,” Dr Bradley adds. “What I mean by that is, say you’re on a bench press and you occlude the arms – using a typical protocol of 20-30 per cent one-rep max (1RM), so very light weight, for around 30 reps, followed by three working sets of 15 reps – the triceps fatigue rapidly because of the occlusive stimulus, so the pectoral muscles end up taking a bit more of the load than they normally would.

That increases muscle fibre activation and therefore

forces the body to perform like an advanced lifter – even if you’re a novice.”

PUTTING IT INTO PRACTICE ‘Light weight’ is the key phrase here. No matter how seasoned a lifter you are, a 6kg pair of dumbbells are soon going to feel four or five times that weight.

More important, though, is the fact that BFR is best suited to high reps, low rest, because the aim is to get as much blood into the working muscle as possible.

“All you need to do is one or two exercises at the end of your workouts using BFR,” says Dr Bradley, “so you finish your regular session, then strap the BFR top or shorts into 70 per cent tightness and pick one or two exercises.

“Let’s say you’ve done an upper-body workout. You Strap in: Benching with BFR straps will work your chest more than normal, because the arms will fatigue quicker

44 SEPTEMBER 2021

could pick bicep curls and skullcrushers, and choose a very light weight for 30 repetitions. Those reps are simply to get blood into the arm and get it stuck there, so return flow is heavily impeded. After that, take 30 seconds rest and go again for 15 reps. While the first set would have felt easy, the next sets will not, because the muscles are tired and full of blood. That means you’re essentially training in a state of fatigue, which would normally take 30 or 40 minutes to get to with a regular session. Aim for three sets of 15 reps after the initial set – though you might well find you can’t complete the reps, because even light weight is going to feel very hard to move.

“Once you’ve done that, your muscle will be maximally recruited and you don’t need to do anything else. Take the strap off for two minutes to let the blood flow back, then move on to the next exercise.”

One of the main advantages of BFR is that it doesn’t cause central nervous system (CNS) fatigue. When you lift heavy weights, you put your CNS under a lot of pressure, but lighter BFR loads avoid that.

Words: Isaac Williams | Photography: Hytro

Don’t think it’s just for your arms or quads, either.

Though the straps will be located at the top of either your biceps or thighs, the blood is going to flow to whatever muscle you’re working. So if you do opt for a Hytro garment, you can target any upper-body muscle with the BFR top, and any lower-body muscle with the BFR shorts.

ADDED BENEFIT “Normally you would tag a BFR workout onto the end of a regular workout, because it augments the results from your training,” says Dr Bradley. “When you do a weights session you get your muscle-building hormones to a certain level; by adding BFR you are significantly enhancing those levels.”

That point is key: BFR doesn’t replace your regular training, it enhances it. If you’re firing on all cylinders, strapping in at the end of your workouts takes finisher exercises to another level: benefitting not only the muscles in question, but even the just-worked areas you trained yesterday or the day before.

On the other hand, if like Charnley you’re working below full capacity, blood flow restriction provides your muscles with enough stimulus, with light weight, to maintain strength and size – while kickstarting your body’s recovery processes – until you’re back to your very best.

It’s no shortcut or quick-fix, but it can be an incredibly powerful tool in your workout armoury.

PUMP IT UP

Tag this Hytroapproved BFR workout onto the end of your regular upper-body session 1. BICEP CURLS

Sets: 4 Reps: 30, 15, 15, 15 Rest: 30 secs

2. SKULLCRUSHERS Sets: 4 Reps: 30, 15, 15, 15 Rest: 30 secs

BFR PROTOCOL:

• Strap in – with straps tightened to around 70 per cent.

• Pick a really light weight of around 20-30 per cent of your one-rep max.

• The first 30-rep set is going to feel too easy, but things will get very hard very quickly.

• Once your muscles fill with blood, that light weight is going to feel five times as heavy, because you’re essentially training in a state of fatigue – which would normally take 30 or 40 minutes ot get to with a regular workout.

• Aim for 15 reps for the three working sets, but don’t be disheartened if you can’t manage it.

• At the end of the last set, take the straps off and rest for two minutes, before hitting those skullcrushers.

CHECK OUT HYTRO’S RANGE OF BFR GARMENTS AT HYTRO.COM

SEPTEMBER 2021

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46 SEPTEMBER 2021

Words: Dan Cooper | Photography: Getty Images

IN FOCUS ADVENTURE STAG DOS

THIRST FOR

ADVENTURE WHILE STAG DOS INVARIABLY INVOLVE A FAIR AMOUNT OF DRINKING, AN INCREASING NUMBER OF GROUPS ARE TURNING TO EXERCISE AS A WAY TO SUPPLEMENT – IF NOT REPLACE – THE MORE TRADITIONAL FORMS OF FUN

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IN FOCUS ADVENTURE STAG DOS

Photography: Keswick Adventu

res

t’s a glorious summer morning in South Wales and MF is sharing the sunshine with a bleary-eyed squadron of stags, several of whom are sporting a bleak thousand-yard stare. In fairness to the party, though – despite the pale, pinched faces and the fuzzy, sleepless eyes – they’re girding themselves for the day ahead with a commendable amount of gusto. Chat alternates between retellings of the previous night’s drinking feats and the supposed effectiveness of hangover cures. Somebody offers up an oyster mixed with a raw egg and tabasco sauce – unsurprisingly, nobody seems to go for it.

If we happened to be sitting in a bar, you could guess what happens next.

Seeking to rid themselves of their hangovers, the

Do go chasing waterfalls for a stag experience to remember

Into the drink: Take adventure to a new level, by hydrospeeding with a hangover

group would start drinking early, consigning themselves to another long day of boozing, before returning home, their bodies oozing toxins, their wallets

considerably lighter. Instead, in just a few minutes, this bunch are getting the best hangover cure imaginable: frolicking in the surf of the Atlantic, trying to catch their first waves on unsteady surfboards. With each successive pop up onto the board and subsequent dunk into the water, heads clear, minds sharpen and a few of those beer calories are burned away.

WILD WEEKENDS Whether it be a morning surfing session, an all-day gorge scramble or even a few days of kayaking and wild camping, exerting your body can be the perfect counterpoint to necking beers. And that’s the premise behind the increasingly popular adventure stag.

Although Britons spend approximately £5 billion per year on trips and nights out celebrating that ‘last night of freedom’, health and fitness

“It’s a chance for guys to briefly divest themselves of responsibilities and live a wild, carefree existence – like Lord of the Flies, but with Jägerbombs” activities don’t even make the top five list of activities.

Statistically, though, over 50 per cent of men attending stag weekends admit to worrying about the negative effects of binge drinking, so it’s no surprise that the modern bachelor ensemble may look to work off the negative effects of excess via a range of physically

UK STAG STOPS has become increasingly extreme, too – all the better for gleefully recounting over a beer when the dust has settled. “You don’t tend to see many stags getting together and wanting to play a game of football,” says Jones. “It always tends to have a maverick silliness to it, such as diving off cliffs.”

EMBRACE THE INNER CHILD It’s true that there’s something joyfully regressive about a stag weekend. It’s a chance for guys to briefly divest themselves of the responsibilities of life and live a wild, carefree existence – like Lord of the Flies, but with Jägerbombs.

“One of the things I’ve noticed about the kind of activities we run, and other

companies too,” says Jones, “is that it’s all the sort of stuff that you used to do as a kid. Jumping in rivers or the sea, running along rocks, it’s all these things you wanted to do when you were younger, but weren’t always allowed to. Axe throwing has become really popular, too.

It’s every boy’s dream and now it’s something you can do on a stag weekend.”

Out on the ocean, the stags have cunningly joined their boards together to form a sort of Thunderdome pontoon. Two at a time, they climb aboard the makeshift arena, before trying to spear each other back into the water. Loud whoops and cheers roll across the water as hangovers steadily fade away.

ADVENTURE WALES

Porthcawl, South Wales adventurewales.co.uk

Gorge scrambling, surfing, coastal cliff jumping, white-water rafting – the brilliant Adventure Wales does it all.

Packages start from £95pp.

KESWICK ADVENTURES Lake District, England, keswickadventures.co.uk

The vast Lake District plays host to ghyll scrambling, canyoning, kayaking, the UK’s only jet boarding experience and more.

Single activities from £40pp.

NAE LIMITS

Perthsire, Scotland, naelimits.co.uk

If you’re looking for the best adventure stag experience Scotland has to offer, look no further than Nae Limits. With 16 different adventure activities to try, including canyoning and adventure tubing, there’s plenty of opportunities for adventure.

Weekend packages from £175pp.

EXTREME WEST

South West, England, extremewest.co.uk

Surfing away sore heads

Extreme West puts together bespoke packages that you can tailor to your desired location if you’re looking for some adventure anywhere in the South West.

Their wide range of experience providers means there’s a wealth of activities to choose from.

Activities from £18pp.

Photography: Adventure Wales

demanding activities.

As such, the adventure stag is quietly growing in popularity, with up to a quarter of all bachelor parties now including some sort of sporty or adventurebased element.

“I’ve probably been on 15 stags,” says Londoner Jasper Smith, as he hefts his surfboard out of the water, “and of all of them, I think there’s only one I went on where we didn’t do a decent activity. Things are definitely moving away from the traditional go-karting and paintballing.

Anything outdoorsy to split up the boozing is welcome, especially as you tend to eat rubbish and drink heavily on these weekends. It’s perfect for blowing the cobwebs away.”

It’s a sentiment that’s beginning to catch on.

Nigel Jones runs Adventure Wales, which specialises in bespoke outdoor activity days. Stag weekends, he notes, are steadily becoming an increasingly larger part of their business. As adventure stags grow in popularity, the range of activities

ADVENTURE PARC

Snowdonia, North Wales, adventureparcsnowdonia.com

Check out Adventure Parc for some north Walian adventure. Caving, ziplines and a surf generator are just a few experiences you can be part of.

Packages from £100pp.

WHY BOTHER?

FIVE GOOD REASONS TO BREAK FROM TRADITION WITH AN ADVENTURE STAG WILD TALES

A big part of any stag weekend are the stories swapped over beers. And extreme fitness activities such as river rafting or gorge scrambling are better conversation pieces than “Who threw up first?”

HEADSPACE

Getting out into nature is proven to bolster wellbeing. Alcohol, as we all know, is a depressant. Getting a judicious mix of the two is a better balancing act for your head than several days solely on the sauce.

WALLET-FRIENDLY

As anyone who has ever checked their bank balance after a big night can attest, drinking can be expensive. But book an adventure activity and that’s at least a few hours where you can go easy on your wallet.

GOOD FUN

Let’s face it, getting married is a grown-up thing to do. Amid all that seriousness, you should really take the time to let your hair down… by climbing stuff and lobbing axes.

FITNESS

While no one goes on a stag do to improve their health, one or two adventure elements mean you can trade in some of those empty beer calories for some fat-burning fun.

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49

IT’S IN YOUR GENES

IDENTIFY YOUR BODY TYPE TO MAXIMISE YOUR PO

T

he idea that human body types are genetically pre-set is nothing new. Plato mentioned it in The Republic (380BC), and 19thcentury philosopher Friedrich Nietzsche referred to the idea in The Antichrist years before the American psychologist William Sheldon popularised three broad ‘categories’ of body in the 1940s.

ENDOMORPH

50 SEPTEMBER 2021

Since then, it has become widely that most people have a body typ them as either an endomorph (big high body fat), an ectomorph (lea mesomorph (muscular). Over the science has discovered more abou behind it all – and what you can d Read on to discover how you can whatever your genes.

MESOMORPH

ECTOMOR

ENDOMORPH WHAT YOU SHOULD BE DOING

YOU TYPE?

ave trouble shifting e chances are you’re rised by a relatively t, a wide waist and

G ON?

volutionarily when food was favoured humans sms. The bad news kshakes are readily scuppering you. edity accounts for r BMI.

GHT BE G

not your bag, there’s plodding away on

people trying to e long, slow, steady,” says trainer Will em doing more ng to strip away fat. e great, but if you’re ng worried about ike the sled push ense.” hundreds of your gut, stop. oesn’t work,” says need to lose it all d your waistline.”

“Combine hypertrophy work with conditioning to strip away unwanted body fat,” says Purdue. “If you’ve got the time, a four-day split is an effective strategy.”

Also incorporate two or three short, sharp cardio sessions – like the four-minute Tabata workout on p81 – to speed up the fat-fighting process.

WHAT TO EAT

You’ll have to watch what you eat more strictly than people with other body shapes.

“Get most of your carbohydrates from vegetables,” says Purdue, “and steer clear of too many simple carbs (white bread etc.).” ‘

WHAT ELSE?

“There’s evidence that extra weight around the midsection indicates high stress levels,” says Purdue. “So try to get plenty of sleep and avoiding overtraining.”

Go easy on the ‘sports drinks’, too.

“They’re full of carbs and they’ll spike your blood sugar through the roof, adds Purdue.”

MONEY MOVES

“Get used to using your body,” says Purdue.

“Press-ups and pull-ups are obvious choices, and moves that fire up your whole body – like the Turkish get-up – are worth a spot in your weekly routine.”

THERE’S NO NEED TO SPEND HOURS PLODDING AWAY ON THE TREADMILL”

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MESOMORPH ARE YOU THE TYPE?

If you are, you’ll know it from the jealous looks. Mesomorphs look well built without setting foot in a gym, and pack on muscle the instant they pick up a dumbbell. If that sounds like you, you’ve hit the genetic jackpot – but you can make the most of you DNA with some tactical workout tricks.

WHAT’S GOING ON?

It’s all to do with satellite cell-mediated myonuclear addition – or, in layman’s terms, the number of cells surrounding you muscle fibres and your ability to add more by training. In one study of 66 people, the top 17 ‘responders’ experienced a 58 per ce gain in muscle cross-sectional area, while th bottom 17 gained nothing. If you’re a good responder you’ve got a head start, but losing fat and training efficiently can work wonde

WHAT YOU MIGHT BE DOING WRONG

“Mesomorphs often won’t train as hard as they can,” says Hughes. “I usually give them timed workouts, to give them goals to aim for and raise their workout intensity.”

IF YOU’RE A MESOMORPH, YOU’VE HIT THE GENETIC JACKPOT, BUT YOU CAN STILL MAKE THE MOST OF YOUR DNA WITH SOME TACTICAL TRAINING” 52 SEPTEMBER 2021

WHAT YOU SHOULD BE DOING

“Standard strength training will work for mesomorphs, but I also get them to train athletically,” says Purdue. “So I might do sprints, box and vertical jumps or other plyometrics. They respond well to low reps and power moves. Alternatively, interval sprints will pump up their metabolism and strip away fat.”

WHAT TO EAT

Although the usual caveats apply, the good news is that your body will respond well to whatever healthy food you put into it. “You can eat a moderate amount of carbs,” says Hughes. “And err on the side of more when it comes to protein.”

WHAT ELSE?

“Mesomorphs respond well to creatine,” says Hughes. “It will aid their recovery from athletic workouts and help them work out harder.”

You should also factor in recovery days: “Although the explosive nature of athletic workouts minimises the eccentric [lowering] portion of your moves, which helps stave off muscle soreness, some light movements on your rest days will help keep you fresh.”

MONEY MOVES

“Your body will respond well to power moves,” says Purdue. “Try pairing a strength move with a power move that works the same muscles: deadlifts with power cleans, for example.”

ECTOMORPH WHAT YOU SHOULD BE DOING

You’ve got the build of a marathon runner: lean, but short on muscle. It can be hard to pack on size despite hours in the gym.

“Compound movements, sets in the 8-12 ”“ range, and quite a lot of volume are what rep you’re looking for,” says Purdue.

Your training plan should include supersets, tri-sets, giant sets, drop sets and density sets – all excellent ways of keeping the volume high. Another option would be German volume training, which prescribes 10 sets of 10 reps in key moves such as the bench or squat. Try to stick to four workouts a week.

WHAT’S GOING ON?

WHAT TO EAT

ARE YOU THE TYPE?

The same research that’s so flattering to mesomorphs shows that some individuals fail to respond to strength training. The worst ‘responders’ in the study mentioned previously saw no change in their regulation of myogenin – a key gene responsible for muscle growth – while others on the same programme saw theirs spike by 65 per cent.

WHAT YOU MIGHT BE DOING WRONG

“Ectomorphs often gravitate to long, slow distance work, but it’s the worst thing they can do if they want to change their physiques,” says Purdue.

Equally, while it may be tempting to pack your routine with classic bodybuilder moves, that would be another mistake: “I often see ectomorphs focusing on isolation moves, whereas big, compound movements such as the squat will involve more muscles and give you the hormonal boost that helps build muscle. Isolation moves can still be used, but only to supplement the big lifts.”

Good news: you don’t have to steer clear of carbs. “Ectomorphs respond well to carbohydrates, which spike blood sugar and help to drive protein to their muscles,” says Hughes. “Stick to the complex kind, such as sweet potatoes and brown rice.”

WHAT ELSE?

“It’s important for ectomorphs to use supplements properly,” says Hughes. “I’d advise a carb/protein shake before and during your workout, and either another one or a good meal after.”

MONEY MOVES

The deadlift is your best friend: it uses the entire body, so it’ll pack on mass. Although squats and benching will do wonders for your physique, taller ectomorphs might find them difficult. “Your longer levers might give you trouble getting below parallel in the squat,” says Purdue. “That’s when I recommend the leg press.”

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IN FOCUS MAX POPLAWSKI

R E F U S I N G TO L E T A R A R E F O R M O F AT T I M E S D E B I L I TAT I N G A RT H R I T I S CO N T R O L H I S L I F E , T R I AT H L E T E

AGAINST ALL ODDS

MAX POPLAWSKI’S REMARKABLE JOURNEY HAS SEEN HIM

GO FROM AN INABILITY TO WALK, TO THE HEIGHTS OF

T E A M G B – D E S P I T E B AT T L I N G S E V E R E PA I N E V E N IN THE MIDST OF COMPETITION

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SEPTEMBER 2021

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IN FOCUS MAX POPLAWSKI

When you ask a Team GB age group athlete what their life was like a decade ago, you might expect pleasant memories of back-garden races as a kid, or idealising the athletes that they saw dashing across their TV screens. For Max Poplawski – who has recently qualified to represent Team GB at the 2022 World Triathlon Championships – it’s a different story.

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Although he paints the picture of a fit, active childhood, that was quickly taken from him after a sudden introduction of ankylosing spondylitis – a rare type of arthritis that causes inflammation and stiffness along the spine – bringing with it chronic back pain, relentless fatigue and insomnia. At 17, Poplawski tells MF, he couldn’t walk or ascend a staircase, meaning his parents had to help him with everything from basic movement, to filling the gaps of almost an entire year out from school.

He now sits talking about his recent races – one being the ITU Sprint Qualifier on 16 May, another being the Eastbourne Olympic ETU

Qualifier on 6 June. In the former, he qualified second in his age group, and in the latter he qualified first in his age group – qualifying him to represent team GB in the 2022 World and European Triathlon Championships.

PAIN’S REWARD “That’s a whole new, strange world – I’m very excited about that,” Poplawski says, still grasping the news himself. “It validated, in a sense, all the years of sacrifice and training.”

Triathlon is just about as tough as endurance sport gets. Sprint races involve a 750m swim, 20k ride and a 5k run; while Olympic races consist of a 1.5k swim, 40k ride and a 10k run. It’s a discipline reserved for the

Words: Bethany Dawson | Photography: Jonathan Blackham (jonathanblackham.com)

won’t be fun, and it doesn’t mean it won’t be great. It doesn’t mean that you won’t have ups and downs, and challenges and successes, and love and hate, and relationships and partners – you know, all the usual things that come with life.

“If I could go back in time, I’d say, ‘You’re going to learn that you can do a lot more than you think you’re capable of doing right now.

There’s going to be a really tough, rough journey, but ultimately, you’re going to enjoy it.” fittest, healthiest athletes around. Poplawski’s success, then, is a mark of just how hard he has pushed.

While ankylosing spondylitis predominantly affects the spine, it causes wide-reaching consequences. Poplawski, for example, also has severe pain in his hips and lower back. Roughly one in 200 adults in the UK live with the condition, with its onset most common in the early twenties. One of the main treatments, though – aside from anti-inflammatory drugs – is exercise.

“When I first got sick, I literally couldn’t walk,” says Poplawski. “Then, as I got better, I was back in the pool for a ten-minute swim, then it was a 15-minute swim, then it was a ten-minute walk, then it was a 15-minute walk. I did that for two years, with no aim other than to get myself better.

“As I improved and began to do sports competitively again, I just wanted to stick a big middle finger up to ankylosing spondylitis. I’m going to decide what I’m going to do and I’m going to beat this.

I don’t want to be known as an arthritic athlete. I own it, because that's who I am, but I want my successes to be regardless of whether I have ankylosing spondylitis or not.

I don’t want to be treated any differently.

I don’t want people to go easy on me. I hate

PUSHING THROUGH It’s that passion and determination that have helped Poplawski cross the latest finish line – despite continual discomfort, even mid-race. He explains that in his recent qualifying events, he was suffering a severe ulcerative colitis flare-up,

of relief from the pain and frustration, because I can relieve stress, vent and feel productive all at once. It’s a sense of accomplishment that makes you feel a little bit better about yourself.”

Now eight years into his diagnosis, we ask Poplawski what he would tell his 17-year-old self, who could only dream of doing competitive sport, let alone representing Team GB. “All anyone ever wants

meaning each stroke, peddle and step was accompanied by crippling stomach pain.

“I just can’t stop. I don’t want to stop,” he says.

“For me, sport gives a bit

to be told when they’re diagnosed is that it’s going to be OK,” he says. “But that’s often a bit of a white lie, because things won’t be the same. That’s not to say it

that sentiment, and I know it prevails. I run faster to show that I’ll beat them anyway.”

“I don’t want to be known as an arthritic athlete. I want my successes to be regardless of whether I have ankylosing spondylitis or not” TO FIND OUT MORE ABOUT ANKYLOSING SPONDYLITIS, FOLLOW THE WORK OF NASS, THE NATIONAL ANKYLOSING SPONDYLITIS SOCIETY. YOU CAN FOLLOW MAX POPWLAWSKI’S JOURNEY ON INSTAGRAM @MAXTRYATHLETE

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SUPPORT, AWARENESS, UNDERSTANDING

LGB CONCERN

New analysis of NHS data has shown that lesbian, gay and bisexual people are more than twice as likely to suffer from a long-term mental health condition he Health and Health Related Behaviours of Lesbian, Gay and Bisexual adults report (trans status and gender identity were not covered) makes for sobering reading. And while it covers all aspects of health, from smoking, drinking and acute sickness, it’s the mental health section that highlights the huge work that needs to be done to improve the wellbeing of LGB people.

The National Centre for Social Research analysed data from the 2011-2018 Health Survey for England, and researchers found 16 per cent of LGB respondents had a long-term mental, behavioural, or developmental disorder. That compares with six per cent of heterosexual respondents. It comes after LGBT Foundation research found that over 50 per cent of respondents to its own survey reported suffering from depression, while 20 per cent of the general population is said to be afflicted.

“There is always a risk that people at the margins who experience discrimination, rejection, and multiple barriers, are not visible, and end up even more excluded,” says Paul Martin, Chief Executive of the LGBT Foundation. “We want to shine a light on their experiences and ensure that their needs are recognised in the services of the future which focus on people, how they live their lives in their communities, and support them to achieve their aspirations.”

Stigma and prejudice are still rife, despite strides being made towards greater equality, and the simple fact remains that LGB people are not accessing the services they need in order to prevent reaching crisis point. That is reflected in the survey’s findings that the number of LGB people who drink to excess stands at 32 per cent, compared with 24 per cent of heterosexuals.

The hope is that this pair of reports can boost NHS resources and target them more effectively at LGB people who are either unwilling to come forward or simply unaware of the services on offer.

Words: Joe Minihane | Photography: Getty Images

T

HOW TO GET HELP

If you’re LGBTQ+ and struggling with your mental health, Switchboard can help.

It runs a dedicated, confidential helpline, which is open from 10am to 10pm every day, as well as a live chat service and email address. It is volunteer run and all staff self-identify as LGBTQ+.

Call: 0300 330 0630 Email: chris@switchboard.lgbt Website: switchboard.lgbt

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●MENTAL HEALTH CONVERSATIONS

Listen Up

Agnieska Walczuk, coach at

workplace mental health organisation Sanctus, explains how to talk to the other men in your life about their mental health

e’ve all seen the headlines, we’ve watched the campaigns and the chances are, we all know at least one man who has been impacted by mental health challenges at some point in their life. Yet despite the growing awareness, suicide remains the single biggest killer among men aged under 45 in the UK. In fact, according to the mental health charity Ben, British men are three times more likely to take their own lives than women.

W

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Whether it’s through a desire to look strong, the pressure to ‘man up’ or simply not being able to find the words to describe how they feel, many men are still choosing to remain silent and not seek help.

Men’s triggers often stem from societal expectations and traditional gender roles. Being defined by these beliefs can negatively affect men’s mental health and prevent them from reaching out to others or accessing support. However, that doesn’t mean you should give up on trying to start a conversation with the men you care about.

SPOTTING THE SIGNS

What to look out for with men who might be suffering Anger: men often channel their pain as anger and aggression.

Alcohol: excessive use of alcohol or using drugs to self-soothe and self-medicate.

Recklessness: reckless behaviour or taking unnecessary risks – a fake kind of bravado can cover up insecurity and feeling out of place.

Physical changes: poor sleep, changes in appetite, unkempt look.

HOW TO TALK TO MEN

Photography: Getty Images

1. FIND THE RIGHT SPACE

Withdrawing: from people or activities, appearing numb or feeling flat and uninterested in activities that used to bring them enjoyment.

Complaining: of physical symptoms without a clear cause.

Hopelessness: dropping comments about things appearing hopeless or pointless, or expressing thoughts that the world would be better off without them.

Taking centre stage: always being the soul of the party and never appearing to be struggling. This pressure to be ‘the happy one’ can become a trap difficult to get out of.

Opening up about mental health is no mean feat, especially when it’s for the very first time. Faceto-face ‘intervention’style conversations can often feel intense and intimidating. If you want to encourage a loved one to open up to you, try and do it in an environment that’s slightly more relaxed.

Going for a walk or car journey is good, because it means you don’t have to sit directly in front of each other and maintain eye contact. Try talking while doing something together – go fishing, clean up the garage, watch a film. If he’s inviting you to go for a drink one-on-one, he might want to have a proper chat, so go and look out for the hint and when the opportunity comes, sit on your hands and listen.

2. MAKE SURE YOU’RE THE RIGHT PERSON

It may be counterintuitive, but trust and connection requires boundaries.

Sharing is not always caring. When we are under-equipped to be with a man who is seriously struggling, we may resort to comforting and rescuing rather than listening, making them feel even more isolated and inadequate.

3. NOTICE ‘TOXIC’ MASCULINITY

Know when to end the banter and fake bravado.

We all like a bit of that from time to time, but it’s also easy to spot when someone’s not in the mood or they want to be serious. If you notice something is different

about your friend, or your jokes aren’t going down so well, ask how they are doing – and ask twice!

4. ASK TWICE

And a third, forth or fifth time if you need to. If your intuition is telling you that someone you care about is struggling, don’t give up just because they brush you off with, “I’m fine.” Men often feel they shouldn’t have to ask for help and don’t want to burden someone else with their problems, but by continuing to ask, you are showing that you care and are giving them permission to talk.

5. SHARE YOUR EXPERIENCE

Lots of men brush off questions about their mental health because it’s a difficult and uncomfortable subject that they’re probably not used to talking about.

In fact, research has shown that when asked, 78 per cent of people say that they are fine, even if they’re struggling with their mental health.

So instead of probing someone with questions, try sharing an experience of your own that they might be able to relate to.

Firstly, this shows that they’re not alone, and secondly, it creates a twoway dialogue where you are both able to express your vulnerabilities in a safe, supportive way.

6. ACCEPT YOU MIGHT NOT HAVE ALL THE ANSWERS

When talking to a male loved one about their challenges, there will almost certainly be things you don’t understand or know how to address

properly – and that’s OK. You don’t need to have all the answers, and sometimes one of the best things you can do for someone you care about is to encourage them to seek professional help.

7. DON’T PANIC

If your mate, husband or family member is struggling with suicidal thoughts, don’t panic and don't comfort straight away – hear him out… why they want to do it, how they want to do it, when they want to do it.

Those who talk about doing it are less likely to go through with it.

Suicide is taboo, it thrives on secrecy, silence and judgement. Listen first, then seek professional help through a GP, Samaritans or another charity that helps with men’s issues, like CALM.

8. LET THEM TALK

There’s a perception that men don’t talk about their problems or feelings, but the reality is that men will talk to those who listen to them. Let them vent about the crisis of meaning, wounded identity or about feeling like a coward without trying to make it better for them.

Disappointments need space to breathe. Don’t become another person they need to defend themselves against because you can’t be with their struggle or vulnerability.

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●MENTAL HEALT

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d ee eN k l a T to

your life...

Therapy can change if you can get it. Mental health writer Joe Minihane looks at the barriers men still need

ed, and speaks to overcome to access the help they ne to the people trying to help

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●MENTAL HEALTH THERAPY

“To walk into a counsellor’s office takes real courage. For most guys, once they’ve got through that door, the weight is lifted” Luke Ambler knows better than most. He’s the co-founder of Andy’s Man Club, a peer support service created in 2016 following the death by suicide of his brother-in-law. Now with 55 groups across the UK, Ambler is at the forefront of a revolution in how men deal with mental ill-health.

However, while men being open, honest and willingly talking about their feelings has at least started to be normalised, major obstacles are still preventing many from receiving the care they need, especially

when it comes to talking therapy. A recent study in the American Journal of Men’s Health, based on data from Australia, found that 44 per cent of men who accessed therapy dropped out prematurely, with most citing a lack of connection with their therapist as the primary reason.

Here in the UK, NHS Digital reported in 2016 that the dropout rate from its much-vaunted Improving Access to Psychological Therapies (IAPT) was a staggering 43 per cent.

While government and

NHS leaders have hailed IAPT as ‘the most ambitious programme of talking therapies in the world’, something clearly isn’t working. So how can men get therapy? And what do they do if they find the service they’re offered isn’t working for them?

POSTCODE LOTTERY “There’s no doubt that in the UK access to therapy is really bad: it’s underfunded and the pandemic has only

Traditional therapy isn’t for everyone. Some men find it awkward and confrontational

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exaggerated that,” says Tim Clare, an anxiety sufferer and the author of forthcoming book Coward – which is about how we, as men, continue to struggle with mental health despite increasingly available treatments and interventions.

“If you’re forced to go to your doctor, you have to be ‘ill’,” he says. “You can’t just go in feeling like, ‘You know what, I might need a little bit of therapy.’ You feel like you have to go in saying, ‘I can’t go on.’”

Clare says that while waiting times for a first appointment for Cognitive Behavioural Therapy (CBT) on the NHS improved markedly prior to the pandemic, wait times for a second appointment grew.

“With all the pressures now on the NHS,” he says, “this is not going to be a priority for years and years.”

Clare’s view is backed up by Brighton-based therapist Ian Coleman, whose client list is around 70 per cent

COGNITIVE BEHAVIOURAL THERAPY

CBT is the cornerstone of the NHS’s therapy services. It deals with current issues, rather than those in the past, looking at breaking negative thought patterns to help you get back on your feet.

KEY THERAPIES EXPLAINED PERSON-CENTRED This approach centre, with the them use their o themselves in a this method, the with the therap towards unders their full potent

COGNITIVE ANALYTIC THERAPY

male. “Their experience would be frustrating,” he says of men’s first contact with the NHS for mental health conditions. “They would be as likely to be offered medication [as talking therapy], they will be looking at probably a long wait list, and they will be looking at very little choice in terms of modality (the kind of therapy). It would also most likely be CBT when they do get offered it.”

CBT, hailed as a way

of getting people back on their feet and back to work, does not, however, sit within the same realm as more analytical forms of talking therapy. It often requires studying worksheets and can increasingly be done alone, either online or using self-help books.

Clare says there’s a postcode lottery when it comes to accessing therapy for conditions such as

CAT explores the way people think, feel and act, looking at past events to see how they shape the present. Developed in the 1980s in the NHS, it blends various schools of therapy to help build a client/patient relationship based on trust, with the aim of understanding issues and creating new patterns and habits to deal with them.

anxiety, depression and post-traumatic stress disorder (PTSD) on the NHS: “It all depends on your area.

There are places that offer reduced rates and all that kind of stuff, but it’s very region-dependent.”

One person who has benefitted is Kevin (not his real name), who was able to access therapy in

Oxfordshire using the county’s IAPT Talking Space service: “When I spoke with Talking Space, the therapist I had was fantastic, probably the most useful one I’ve had.”

However, his struggles continued following the set number of sessions. When

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●MENTAL HEALTH THERAPY

he went to his GP, who Kevin says was kind and compassionate, he was quickly given antidepressants. “The ease with which I was able to get sertraline was staggering,” he says. He was not offered further talking therapy, but decided to use a private service as a supplement to his medication. Since then, he has moved away and has found connecting with a therapist difficult, while finding the financial burden of paying for a private practitioner a further problem.

GROUP POWER Affordability is a major issue, with private talking therapy costing anywhere between £40 and £100 for an hour.

Which is where free services like Andy’s Man Club have started to play a major role.

Luke Ambler explains that the group sessions are often focused on men sharing what they’ve been going through, revealing painful stories and allowing each other to reaffirm that their experiences, while often traumatic, are completely normal. There is, however, more that needs to be done.

“There’s a shift happening, from needing to talk to needing to take action,” says Ambler.

“Talking, I always say, is just the beginning. I say to our guys, ‘What you do away from AMC is the important bit: what you do for yourself, the work you do on yourself.’”

He cites the social

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“ Yo u c a n’ t j u s t g o i n f e e l i n g l i ke, ‘ Yo u k n o w w h a t , I m i g h t n e e d a l i t t l e b i t o f t h e r a py.’

Yo u f e e l l i ke yo u h ave t o g o in saying, ‘I can't go on’” power of AMC, pointing towards the friendships being made over shared love of everything from wild swimming to mountain biking. It is in these settings, away from the traditional confines of the pub, that men can talk and work through their issues while at the same time ensuring they’re outside, in nature, looking after themselves physically as well as mentally.

Chip Ponsford, a therapist based in Northumberland, says the social aspect of group therapy has become a key aspect in his work with severely mentally ill men referred to his charity, Heart Wood. Ponsford runs sessions in private woodland with his partner, Rab Erskine. Both men are advocates of outdoor therapy.

“We joke about therapy being ‘two chairs and a cheese plant’, or sitting in a room with somebody staring at you,” he says. “It can just be a bit much – it can be a bit confrontational.”

Instead, he and Erskine take a more relaxed approach.

“There’s a social element to it,” he explains. “We’re not just saying, ‘Come in, sit down, we’re going to do

therapy.’ We come, we put the parachute up as a shelter if it’s raining, we put the kettle on the fire. And then we just chat about football or about whatever people want to talk about. It’s very much inspired by the idea of therapeutic communities: you’re building an environment that feels safe, so that over time, 18 or 20 weeks, people start to feel more comfortable and they might share a bit more.”

Ponsford says that he

HELP IS AT HAND Five ways to seek out support if your mental health is suffering 1. SPEAK TO YOUR GP

The NHS’s frontline may be busy, but GPs would much rather you asked for help than stayed silent. While doctors may prescribe medication, you can ask for talking therapy, too. Some GPs may have contacts with local services that offer discount sessions.

2. IAPT

The NHS’s flagship service allows you to self-refer for talking therapy, CBT and guided self-help for issues such as anxiety, depression, OCD and PTSD. However, waiting times can be long depending on where you live.

Visit nhs.uk/service-search/find-a-psychological-therapies-service

3. ANDY’S MAN CLUB

These peer-supported groups are guided by experts and offer safe spaces to talk about any issues you’re experiencing, as well as providing practical solutions. There are 55 groups across the UK, running weekly sessions all for men. Visit andysmanclub.co.uk

4. MIND

Mental health charity Mind can help direct you to therapists based in the NHS, as well as those working with charities, places of work, education or privately. Visit mind.org.uk

5. CALM

The Calm Zone has become hugely important in the battle against male mental illness. You can call Calm’s service between 5pm and midnight, seven days a week, on 0800 585858, or head to thecalmzone.net for advice on accessing services.

details, refusing to allow him greater space to follow his train of thought.

Words: Joe Minihane | Photography: Getty Images

PERSONAL CHOICE and Erskine take an unobtrusive approach, in the belief that it yields better long-term results: “It’s just about listening very carefully. And when someone says something, we say we’ve heard him say it and that it’s meaningful for that person.

But I don’t pursue it. I try to let them be in charge of that boundary and to choose to offer more based on how safe they feel.”

That chimes with Kevin, who says he doesn’t like it when therapists ‘fish’ for

Ultimately, much of therapy comes down to personal preference – something there isn’t much of if you can’t afford to go private.

“Within the health service, you see that there isn’t a lot, if any, choice of what you’ll get,” explains Ian Coleman. “Without the financial means to see someone privately, you get what you’re given, which is usually CBT. My own view would be that psychotherapy is quite

a unique process and that it requires a human relationship.”

He says that, increasingly, men are coming to him before reaching crisis point or even as a pre-emptive part of their self-care regime.

Meanwhile, Tim Clare believes that the CBT techniques offered by the NHS to those referring through IAPT should be normalised and made more readily available, in order to lessen the number of people finding themselves in crisis.

However, he says the

most important thing is that all kinds of therapy need to be supplemented by friendship. “We need to get better at being better friends to each other,” he says. “That’s the uncomfortable truth.”

The work being done

by Luke Ambler and Chip Ponsford suggests progress is being made. But with NHS resources so stretched, how far charitable organisations can go in preventing a mental health epidemic remains to be seen.

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●FUEL NUTRITION NEWS

POP STAR

Po p c o rn i s a w h o l e g r a i n f o o d t h a t’s h i g h i n f i b re a n d re l a t i ve l y l ow i n c a l o r i e s – a l l characteristics of a fat-loss-friendly food.

In f a c t , w h e n s t u d y p a r t i c i p a n t s w e re a s k e d to describe feelings of s a t i e t y, t h e y f o u n d t h a t 1 5 c a l o r i e s f r o m p o p c o rn w e re a s f i l l i n g a s 1 5 0 calories from potato crisps.1 T h o s e e a t i n g p o p c o rn a l s o went on to eat less at the next m e a l . No t e : t h e s t u f f yo u g e t i n t h e c i n e m a , l a d e n w i t h b u t t e r a n d s u g a r, i s u n l i k e l y t o h a ve t h e s a m e b e n e f i t s .

ADVERSE EFFECTS

Heavy alcohol consumption can lead to reduced testosterone levels, both in the long-term and as soon as 30 minutes after drinking alcohol.2 That explains why men who drink heavily more calcium is found in spring greens are more likely to experience erectile than milk. One cup of cooked spring greens (weighing 190g) typically contains dysfunction, low libido and loss of around 400mg of calcium, while a cup muscle mass. In fact, men who drink of semi-skimmed milk has around heavily have slightly smaller testicles 280mg. Pak choy, kale and tofu are than men who don’t. Testosterone is also great sources of calcium, extremely important for improving if you’re looking to top up your intake. strength and fitness, so go easy on the booze to keep those gains ticking along.

Vitamin Sea Seaweed has been a common ingredient in many Asian cuisines for thousands of years, and now science is revealing it could be one of the factors behind the impressive life expectancies in many of these cultures. As well as being incredibly nutrient-rich, a new study has shown that when s e a w e e d i s b r o ke n d o w n i n t h e gut, some sugars are produced which act as a prebiotic to help healthy gut bugs thrive.4 That provides many health benefits, and can have anti-cancer effects in the colon.

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SEPTEMBER 2021

CHERRY PICK

Tart cherry extract has been shown to significantly reduce oxidative stress and markers of muscle and cardiac damage following intense strength training sessions.3 These responses to exercise are a necessary part of the adaptation process, but if the level of stress is too great and the body can’t recover adequately, it can cause long-term damage and hinder or delay subsequent training.

The cherry extract has minimal calorie content compared to previously researched tart cherry juice, so might be a useful tool for anyone looking to cut back on calorie intake.

SIMPLE SNACKS

Words: TJ Waterfall | Photography: Getty Images | 1. Nutrition Journal 2. Journal of Clinical Medicine 3, 5, 7. Journal of the International Society of Sports Nutrition 4. Marine Drugs 6. Proceedings of the Nutrition Society 8. Nutrients

Three bite-sized protein portions to refuel between meals

TURN UP THE HEAT

Cap saicin – a bio act ive p hyt oche mic al fou nd in c hilli peppers a nd ot her spicy foods – has previous ly b ee n fou nd to in cre ase m et abolis m, m usc ular pe r f orm anc e, relie ve pain an d improve immu ne syste m fu nc tion . Ne w re se arc h show s that c ompare d t o a plac ebo , c apsaicin s upple men ta tion ca n e ven improve m usc le ma ss a nd u ppe r-bo dy stre ng th over a six-wee k tra ining period. 5

EGGS, AVOCADO AND TOMATO BOWL Eggs are a filling protein option on their own. Combine with avocado and a handful of cherry tomatoes, and you have a filling snack with plenty of healthy fats to curb appetite.

- 2 hardboiled eggs, shelled and chopped - 6 cherry tomatoes, halved - ½ avocado, diced - Salad leaves - Sea salt and black pepper to taste - Pinch of chilli flakes (optional) PER SERVING Kcals: 276, Protein: 17.9g, Fats: 21.2g, Carbs: 1.9g

FLEX APPEAL

BREAK THE FAST

Although there has been some research into the potential benefits of skipping breakfast for weight loss, a new study shows that you might miss out on key nutrients that are most abundant in common breakfast foods. An analysis of over 30,000 American adults showed that skipping morning meals put people at higher risk of deficiencies in calcium from milk; vitamin C from fruits; and the fibre, vitamins and minerals found in whole grains and fortified cereals.6

A flexible dieting strategy has been shown to be equally as effective as a rigid, set meal plan in adults.

Study participants looking to lose weight while retaining muscle mass during a ten-week training period – similar to a ‘cutting’ cycle – found that choosing their own meals, rather than being given specific foods to eat, resulted in just as much weight lost as those being told precisely what to eat. 7

COTTAGE CHEESE AND PINEAPPLE Cottage cheese packs an impressive protein punch, clocking in at 13g per half a cup (115g) and just 111 calories.

Pineapple contains bromelain, a digestive enzyme known to help lower inflammation, perfect for reducing muscle soreness.

- 115g reduced fat cottage cheese - 80g pineapple, cut into chunks PER SERVING Kcals: 114, Protein: 12.2g, Fats: 1.9g, Carbs: 11.3g

SHAKE THINGS UP

Protein shakes are the muscle-building supplement of choice for most men, but the fact they can help manage appetite means they can also be a useful tool for people looking to lose weight. While whey has been the go-to for years, new research shows that plant-based shakes made from potato and rice proteins are just as effective at curbing hunger.8 On top of that, the vegan protein shakes led to a lower rise in blood insulin compared to whey, resulting in better blood glucose control, suggesting the vegan shakes could be a better option for people who need to control their blood glucose levels.

STEAMED EDAMAME WITH OLIVE OIL Grab a pot of cooked edamame beans and sprinkle with a little salt and olive oil for a high-protein portable snack. Not only a great source of protein, beans provide plenty of fibre to balance blood sugar levels and curb appetite.

PER SERVING Kcals: 248, Protein: 18.7g, Fats: 16.2g, Carbs: 6.9g

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●FUEL VEGAN PERFORMANCE

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Ditchi produ just a good o many of the into th to rea of per how y same 73

●FUEL VEGAN PERFORMANCE

Ex-footballer Howell says his vegan diet made him less injury-prone

t used to be thought that adopting a plant-based diet meant compromising on performance, but in recent years everyone from Lewis Hamilton, to fighters like Harlem Eubank and Michael Page, have ditched meat and dairy in favour of plant-based alternatives – original protein head Arnold Schwarzenegger has even got in on the act. The question is, why?

Power plants: Raw Sport founder Dean Howell gets all the protein he needs from a vegan diet

INFLAME GAME Inflammation is a natural side-effect of exercise, signalling that the muscle-recovery process is underway. The problem is, it can sometimes get out of hand, slowing down that same recovery and even leading to chronic inflammation, which can stop your hard-earned gains cold.

For that reason, many people avoid inflammatory foods – particularly junk food and alcohol – in their daily diets, and especially post-exercise.

The thing is, meat and dairy products can also cause an inflammatory reaction in the body, due to the saturated fats they contain. It’s something that MMA fighter and film director James Wilks investigated for hit Netflix doc Gamechangers, after he found out that Roman

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gladiators got stacked on a controlled diet of wheat, barley and beans (they were even known as ‘barley men’).

Because of the heavy demands of MMA training on the body, all of Wilks’ fellow fighters took large doses of ‘vitamin I’ (ibuprofen) to try to hold down the inflammation that was impairing post-exercise recovery. What he didn’t realise, was that his meat-based diet was making things worse.

“I had no idea that the food I was eating was creating more inflammation, or that plant-based foods could be even more powerful than pharmaceuticals in reducing both acute and chronic inflammation,” says Wilks. One of the studies featured in our film revealed that switching to a plantbased diet can reduce markers of inflammation by 29 per cent in just three weeks. That is just massive.”

Dean Howell is the former professional footballer who saw the benefits of going plantbased during his playing career, and afterwards

“My switch to veganism coincided with the most successful period of my football career”

founded plant-based protein company Raw Sport.

“My switch to veganism coincided with the most successful period of my football career,” he says. “I found improvements in my recovery, and eliminating dairy helped me reduce inflammation and lactic acid build-up. I felt less stiffness and soreness post-training, enabling me to train at a higher intensity without the risk of injury.”

essential amino acids needed to build muscle. “But that theory was proven false,” says Wilks, “because we now know that our bodies break protein down into individual amino acids, so that the appropriate proteins can be built at the necessary times.” When it comes to building muscle and strength, the source of the amino acids is less important than the amount of them.

Dean Howell has learned much about how plants deliver their protein-punch: “Plant-based protein contains all of the essential amino acids that the body recognises. Hemp protein, chlorella,

spirulina and quinoa are my most regular plant protein sources.

Quinoa, in particular, is an excellent, natural, gluten-free food. I also love hemp: it’s a brilliant source of plant protein, and is more digestible than soya.”

With the realisation that meat isn’t essential for manliness comes a new freedom to explore how plant-based foods may actually help us become stronger and fitter…

SHIFTING PERSPECTIVES Marketing is a powerful tool. Just ask Arnie, who went from advertising meat with an “only real men eat meat” message to being “almost totally vegan” in order to live a healthier lifestyle.

“I eat huge quantities of vegetables,” he says.

“They are unequivocally healthy – there is no kickback ever from eating vegetables. I add in lentils, nuts, seeds and supplement with fruit.”

The argument used to be that animal protein is the only source of the Plants can pack a punch

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Harlem Eubank has been vegan for five years

A BOXER’S TALE Boxing is seen as a hypermasculine, old-school sport, where muscle breakdown and repair is a constant part of the training and recovery cycle. It’s unusual to find a pro boxer who has committed to going 100 per cent plant-based, but unbeaten fighter Harlem Eubank (Chris Eubank’s nephew) has done just that. With an 11-0 fight record, Eubank went vegan five years ago, at the age of 22, while still an amateur.

At first, his trainer was sceptical he could withstand the rigours of training as a vegan, much less step up to the pro ranks as one. But within two weeks he was totally for it. “Amateur boxers only go for three rounds and I was always shattered by the end of the third,” recalls Eubank. When he turned up for an intense

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sparring session exactly two weeks after making the switch to a plantbased diet, his coach was in for a surprise.

“I went for eight rounds and felt fresher than ever,” he says. “I felt like I could have gone for another eight – it was an incredible feeling, and my coach was stunned.

From then on, I feel like I always have far more energy in the tank – eight, ten, 12 rounds, I always feel like I have enough.”

As well as more energy, Eubank noticed a reduction in postworkout inflammation:

Skip in his step: Eubank feels more energised

“I recover so much faster.

The muscle soreness after eight rounds now is far less than the soreness I had after three rounds before the switch.”

He also finds his plant-based diet easier to digest: “I never feel bloated after meals and don’t have the post-meal slump that I used to get after eating meat.

I have better blood flow than before – vascular

than people think,” says Eubank. “You can find key staples of the diet almost anywhere – it’s not about finding expensive imitation meat burgers: it’s about lentils, beans, chickpeas, rice, quinoa, leafy greens, all sorts of root vegetables.

Any grocery store or supermarket has these

“I went for eight rounds and felt fresher than ever. I felt like I could have gone for another eight – it was an incredible feeling” shunt (the redistribution of blood) in my body happens much faster than it used to, which is crucial for training, recovery and performance in the ring.

All of that gives me so much more confidence going into fights.”

Words: Matt Ray | Photography: Getty Images

MAKING THE SWITCH If you’re considering going plant-based or introducing more plantbased meals into your diet, you’ll be pleased to hear that it doesn’t have to be a slog – in fact it can be cheaper and provide a wider range of nutrients.

“Eating a highprotein, healthy plant-based diet for an athlete is so much easier

available, and it’s so much cheaper than meat.”

Eubank does like the convenience of the vegan nutritional products from Raw Sport (he’s an ambassador) for long training sessions, but most of his protein comes from his daily diet, which includes plant-based Caribbean dishes with quinoa, yam, bananas, sweet potato, ackee and dumplings. “I’m also a big fan of plant-based Mexican foods: rice, black beans, avocado, tacos, wraps. They are perfect because they have lots of protein and fibre, with plenty of vitamins and minerals.”

One thing you will notice is that many plant-based foods are less calorie-dense than their

alternatives, because they contain more water and fibre. So you will feel fuller, quicker, which can be a good thing if you’re looking to cut body fat.

On the other hand, if you’re looking to increase lean muscle mass, you can ramp up the calories.

“The best way to match higher macro requirements is to focus on the most caloriedense plant foods,” says James Wilks, “including soy-based products like tofu, tempeh, and soy milk; more grains and beans, nuts and nut butters, avocados, dried fruits and so on.”

You don’t have to go fully vegan to reap the clean-eating benefits of plant-based foods, but it seems clear that to boost your exercise or sporting goals, introducing more of them can put you on the road to faster gains, while boosting your everyday energy levels.

And if it’s good enough for Arnie, it’s good enough for us.

HARLEM EUBANK IS A RAW SPORT AMBASSADOR. FIND OUT MORE AT RAWSPORT.COM

MYTH BUSTING Plant-based nutritionist TJ Waterfall dispels three common myths around veganism

1. VEGANS CAN’T GET ENOUGH PROTEIN

You certainly don’t need meat, fish or animal products to get your protein fix.

There’s a surprisingly high amount of protein in most plant-based foods.

Pulses (including beans, chickpeas and lentils) contain around 15-20g of protein per cup, and other high-protein foods such as tofu, tempeh and seitan contain around 20-25g per serving (equivalent to four or five eggs).

2. IT’S DIFFICULT TO GET THE FULL RANGE OF AMINO ACIDS

While it’s true that meats contain all the essential amino acids, whereas plant foods are often low in at least one amino acid, a varied and balanced vegan diet – consisting of a variety of whole plant foods – will contain all the amino acids necessary for muscle growth.

Also, your body can draw from its ‘free amino acid pool’, which is available because there is a constant turnover of protein in the body. So, if for any reason a certain meal you eat is low in a particular amino acid, your body can draw from this pool to balance things out. That’s why there’s no need to combine protein sources at each meal, as long as a variety of plant protein sources are eaten throughout the day.

3. VEGAN ATHLETES DON’T PERFORM AS WELL

There is a large and fast-growing number of vegan athletes, across a wide variety of sports/disciplines, who are consistently surpassing their competitors. From ultra-distance triathletes to boxers and bodybuilders, world-class athletes are adopting a plant-based diet to give them the edge.

The Tennessee Titans NFL team are a prime example – half the team have gone plant-based to help aid recovery and increase energy levels. These are huge 20+ stone athletes at the top of their game. The same goes for a growing number of NBA players. Then there are world-record-holding strongmen, powerlifters and bodybuilders, all proving that a vegan diet doesn’t hold you back and can, in fact, give you a competitive advantage.

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●FUEL VEGAN PROTEIN POWDERS

GREAT SHAKES

Discover the power of plants with our pick of the best vegan protein powders Plant-based protein powders have come a long way, with most now not only matching whey protein for post-workout appeal but also in terms of genuine muscle-building, recoveryassisting credentials. Nowadays, protecting the planet and powering your performance can go hand in hand, as these products prove…

RAW SPORT ELITE REPAIR £39.99 (1kg), rawsport.com

An impressive 25g protein per serving headlines Raw Sport’s Elite Repair, but the supporting acts are equally noteworthy. Five strains of live bacteria provide the gut-boosting probiotics, coconut water supports energising electrolyte balance, and vegan branched-chain amino acids (BCAAs) aid both performance and muscle growth. There’s not a hint of anything unnatural in there, either, just high-quality ingredients put together with peak performance in mind.

Taste ★ ★ ★ ★ ★ Health ★ ★ ★ ★ ★ Texture ★ ★ ★ ★ ★ OVERALL ★ ★ ★ ★ ★

PHD SMART PROTEIN PLANT £14.99, phd.com

FORM NUTRITION SUPERBLEND PROTEIN £26 (520g), formnutrition.com

Despite containing no artificial flavours, artificial sweeteners or added sugar, this is one of the best-tasting protein powders we tried. it manages to be sweet but not sickly and, as well as the 20g of protein, each serving is loaded with probiotics to keep your gut in good health.

Taste ★★★★ Texture ★ ★ ★★

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Health ★★★★ OVERALL ★ ★ ★ ★

Calorie-counters will enjoy the sub100kcals per serving (96), but PhD’s Smart Protein Plant is more than just a slimline option. Pea and soya are the main sources of protein – 20g per hit – and the taste is something special. It doesn’t need to be reserved for shakes, either, as this is one of the best powders for baking, and you’ll find a range of recipes at phd.com Taste ★★★★★ Health ★★★★★ Texture ★ ★ ★ ★ ★ OVERALL ★ ★ ★ ★

HEALTHSPAN ELITE VEGAN PROTEIN COMPLETE £24.99 (1kg), healthspan.co.uk

MAXIMUSCLE PLANT MAX VEGAN PROTEIN

Healthspan’s Elite Complete contains the Healthspan MultiVital blend of vitamins to aid protein synthesis and general good health. With each unflavoured pouch, you get the option of four different flavours of ‘drops’, which can be squeezed into your shake.

Unconventional but perfectly palatable.

Maximuscle took its time to add a plant-based product to its long-standing protein line-up, but Plant Max was worth the weight. The nutrition numbers are all impressive (20g protein, less than a gram of carbs, 1.6g fat and 2.4g fibre), and the pea/rice blend mixes well. Banana Fudge, and Chocolate, are the only two flavours available at the moment.

Taste ★★ ★★ Health ★★★★★ Texture ★ ★ ★ ★ OVERALL ★ ★ ★ ★ ★

£20 (480g), maximuscle.com

Taste ★★★★★ Health ★★★★ Texture ★ ★ ★ ★ OVERALL ★ ★ ★ ★

FREELETICS PLANT-BASED PROTEIN £32.46, shop.freeletics.com

It’s a brand better known for home workouts than post-training nutrition, but Freeletics’ vegan protein powder stands up well to the bigger hitters in this list. A precise blend of pea and rice protein delivers a complete amino acid profile, and the chocolate flavour blends well with your mixer of choice (oat milk gets our vote).

Taste ★★★★

Health ★★★★★

Texture ★ ★ ★ ★ ★ OVERALL ★ ★ ★ ★ ★

VEGA CLEAN PROTEIN £29.99, amazon.co.uk

Pumpkin and alfalfa are two components in this easy-to-drink offering from Vega Clean – producer of vegan protein long before it became cool. As well as a hearty 25g dose of protein, each serving of Vega Clean Protein also contains pineapple, which contains an enzyme that helps the body digest protein more easily.

Taste ★★★ ★ Health ★★★★★ Texture ★ ★ ★ ★ OVERALL ★ ★ ★ ★ ★

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YOUR BLUEPRINT FOR SUCCESS

TWO

BY FOUR

Tackle this Tabata session (20 seconds on, 10 off) to blitz fat in four minutes flat our minutes. That’s all this training blast lasts, but in that time you’ll reap the fat-burning and cardio-boosting benefits of a much longer workout. The catch? You need to dial the intensity up to ‘flat out’.

Perform the first exercise continuously at maximum intensity for 20 seconds, then rest for ten seconds. Next, perform the second exercise at maximum intensity for 20 seconds, before resting for another ten.

Do that four times to complete the workout (or eight, if you’re feeling brave).

F

1a. JUMPING LUNGE Start in a forward lunge position.

Jump off the ground by driving up with your front leg.

Swap your legs over in mid-air so you land with the other leg forward.

Alternate legs with each rep.

Photography: Ben Knight

1b. RENEGADE ROW Start in a press-up position with your feet shoulder-width apart and a dumbbell in each hand.

Brace your core to keep your hips static and do a single-arm row, drawing the weight towards your armpit.

Alternate sides with each rep.

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●TRAINER CORE WORKOUT

CENTRE STAGE

A strong core is fundamental to both exercise performance and real-world movement, but if you’re sick of repetitive abs circuits this full-body session will work your middle while bringing every other muscle group to the fore

1. GORILLA PRESS-UP REPS: 5 REST: 15 secs SETS: 5 Start in the top press-up position.

Slowly lower to the ground, then explode up as fast as possible and bring your hands off the floor to slap them against your chest.

Put your hands back out to land and go into the next rep.

2. MEDICINE BALL PRESS-UP REPS: 8-10 REST: 30 secs SETS: 4 Kneel in front of a medicine ball.

Put your hands on the ball so your palms are almost touching and fingers are pointing diagonally away from you.

Press down on the ball to raise your body into a press-up position, with feet hip-width apart (this is the start position).

Bend your arms to lower your chest to the ball, then press back up.

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While there are few conventional abs exercises here (sit-ups notwithstanding), each move will force your core to stay strong and stable – and a strong core has carry-over benefits for just about everything you do in the gym and dayto-day life. And unlike traditional abs work, this workout will give every other major muscle group in your body – from your pecs to your quads – plenty to do.

3a. WEIGHT PLATE BULGARIAN SPLIT SQUAT

3b. STRAIGHT-ARM MEDICINE BALL SQUAT

REPS: 10 each side REST: Straight into 3b Hold the plate to your chest and place one foot on a bench behind you.

Bend your front leg to lower into a split squat, keeping your chest up and front knee in line with your toes.

Drive back up through your front foot to return to the start.

REPS: 10 REST: 60 secs, then repeat 3a SETS: 4 Stand with feet hip-width apart, and hold a medicine ball in front of your chest with straight arms.

Tense your quads, glutes and core.

Sit back into a squat, lowering as deep as you can get with perfect form, keeping arms extended.

Pause for a count of one at the bottom, then drive back to standing.

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TIME: 30 secs REST: Straight into 4b Hold a heavy weight plate (or two) to your chest.

Keeping your core strong and body upright, walk forwards.

Walk in figures of eight if space is tight.

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4b. MEDICINE BALL SLAM TIME: 30 secs REST: 90 secs, then repeat 4a SETS: 5 Hold a medicine ball in two hands and stand with feet shoulder-width apart.

Raise the ball high above your head, rising up on to the balls of your feet.

Contract your core as you powerfully slam the ball into the floor in front of you.

Catch the ball as it bounces up and continue into the next rep.

Model: Nik Naidoo (W Model Management) | Photography: Eddie Macdonald

4a. PLATE CARRY

5a. STRAIGHT-LEG SIT-UP REPS: 8-10 REST: Straight into 5b Lie on the floor with your feet together and fingers at your temples.

Squeeze your core to press your lower back into the floor.

Keeping your core braced, contract your abs to raise your upper body, maintaining straight legs throughout.

5b. SINGLE-LEG EXTENDED DRAGON FLAG REPS: 6 each side REST: 60 secs, then repeat 5a SETS: 4 Lie with your back flat on a bench.

Bring both knees into your chest and raise them up to the ceiling.

Now extend one leg up and out in front of you – that leg should create a straight line from ankle to knee to hip to shoulder.

Lower very slowly (the slower the better).

Alternate legs each rep.

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●TRAINER KETTLEBELL AMRAP

BEAR THE BELL

1b. KB FRONT SQUAT REPS: 20 Stand with feet shoulder-width apart, holding two kettlebells in the rack position.

Squat as low as you can, then drive back up through your heels.

Test your strength, stamina and aerobic staying power with this quick but hard-hitting kettlebell circuit Starting with kettlebell swings activates your hips, glutes, shoulders and back, and if performed correctly will work you hard without affecting your performance in the other exercises. The higher rep range for the squats will give your upper-body muscle fibres a little more recovery, so you can continue the circuit without resting.

If you’re an experienced trainer, repeat the circuit continuously without rest for 15 minutes (as many rounds as possible), but if you’re a beginner, rest for a maximum of 30 seconds at the end of each round.

1a. KETTLEBELL SWING REPS: 12 Hold a kettlebell in both hands at thigh height Bend forwards and swing it through your legs.

Straighten up and use a hip thrust to drive the kettlebell up until it reaches shoulder height.

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1c. KB FLOOR PRESS REPS: 10 Lie on the floor, holding the kettlebells in the rack position either side of your chest.

Drive your feet into the floor and press the weights straight up.

Lower the kettlebells slowly back to the start.

1d. KB PLANK TIME: 30 secs Assume a high plank position, with hands on the kettlebells, directly under your shoulders.

1f. KB TOWEL CURL REPS: 8-10 Wrap a towel around the handle of a kettlebell and hold both ends.

Curl the weight up until your forearms are at mid-chest height.

Return to the start with control.

1e. KB SHOULDER PRESS

Model: Nik Naidoo (W Model Management) | Photography: Eddie Macdonald

REPS: 10 Stand with feet shoulder-width apart, holding kettlebells in the rack position at shoulder height.

Keep your core braced as you press the weights up.

Lower back to the rack position.

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●TRAINER GYMBOX WORKOUT

ACCESS ALL AREAS

This session – from Gymbox PT Ben Foulis – will target every major muscle group, with the three sections combining for increased mobility, muscle growth, strength, aerobic fitness and muscular endurance “Within the mobility section, the exercises chosen are effective at mobilising the areas of the body where most men are tight – owing largely to sitting down at work,” says Foulis, “while the main full-body section features

three bang-for-buck movements for strength and muscular development.

“Moving on, every effective training programme should include some form of carry.

Having a strong grip will have

MOBILITY BLOCK

1a. BAND REAR DELT FLYE REPS: 10-12 REST: Straight into 1b Loop the band (or tube) around a fixed object at shoulder height.

Keep your arms straight/locked throughout the movement.

Raise your arms so they’re level with your shoulders. This is the start position.

Engage your rear delts and initiate the movement from here.

Push the handles wide, gradually retract your scapulas and keep pushing all the way back, until your arms are directly out to the sides of your body.

Pause for a count of 2, then slowly return to the start.

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significant benefits for the rest of your training – so aim for one carry exercise at least once a week.

“And the rower? Well, if you’ve ever had the pleasure of experiencing this devilish piece of kit when working at maximum

capacity, you’ll know just how taxing it can be. The same goes for the overhead ball slams, which will not only send your heart rate through the roof, but will also develop explosive power and back strength.”

1b. SPIDERMAN STRETCH REACH-UP REPS: 10-12 REST: Straight into 1c Assume a full press-up position: shoulders stacked above wrists, core engaged.

Keeping your hips level, take the right foot and plant it to the outside of your right hand.

Drive your knee out over your middle toe and push your hips down towards the floor.

Keeping your hips level, rotating from the spine, take your right hand and reach up towards the ceiling.

Pause for a count of 2, then return to the start and change sides.

1c. 90-90 ROTATION REPS: 10-12 REST: 60 secs SETS: 1-2 Sit with your feet flat on the floor, knees tucked towards your chest.

Keeping your feet in contact with the floor (let them roll onto the inside of left, outside of right), rotate your torso 90 degrees to the right and let your knees fall to the floor, creating 90-degree angles at the knee joints.

Keeping the spine neutral, lean slightly over the lead right leg for a count of 2 to 3.

Rotate to the centre, then repeat to the left.

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●TRAINER GYMBOX WORKOUT 2. BARBELL BACK SQUAT

FULL-BODY BLOCK

REPS: 5-8 REST: 2-3 mins SETS: 3-6 Set up with the bar positioned across your upper back.

Keep your chest up, and tense your abs and glutes.

Push your hips back to sit into a squat, keeping the weight on your heels.

Drive back up by squeezing your glutes (don’t over-rely on your quads).

3. BB BENCH PRESS REPS: 5-8 REST: 2-3 mins SETS: 3-6 Lie flat on a bench, gripping the barbell with hands roughly shoulder-width apart.

Keep your head, shoulders and upper back supported by the bench, your core braced and your feet flat on the floor.

Lower the bar slowly to your chest, then push back up powerfully to return to the start, taking care not to lock your elbows at the top of the move.

4. BB HIP THRUST REPS: 5-8 REST: 2-3 mins SETS: 3-6 Lie with your upper back supported on a bench, holding a barbell across your thighs.

Thrust your hips up, squeeze and hold your glutes at the top, then lower back to the start.

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CONDITIONING BLOCK (15 min AMRAP)

5a. KETTLEBELL FARMER’S WA K DISTANCE: 30m REST: Straight into 5b Simple: grab two heavy kettlebells and walk for 30m.

If you don’t have a straight track at your gym, walk back and forth over a shorter distance, drop the kettlebells at one end, turn around and pick them straight back up until you’ve completed the requisite distance.

5b. ROW CALORIES: 20 REST: Straight into 5c The main focus on the rower is to drive with your legs, not your arms.

Keep straight arms and a straight back, and lean forward from your hips rather than your shoulders.

The arm pull should be the very final part of the driving movement – most of the power comes from your lower body.

5c. OVERHEAD BALL SLAM REPS: 10 REST: Minimal, then repeat the circuit With the med ball between your feet, do a deep squat to grab the ball from the ground.

Stand all the way up onto your toes while stretching the ball up over your head.

Explosively drive your hips back while simultaneously dragging the ball down and smashing it into the floor, just in front of you.

GYMBOX HAS GYMS ACROSS LONDON, INCLUDING BANK, COVENT GARDEN, VICTORIA, ELEPHANT & CASTLE, FARRINGDON, OLD STREET AND WESTFIELD. FIND OUT MORE AT GYMBOX.COM. YOU CAN ALSO FOLLOW BEN FOULIS ON FACEBOOK AND INSTAGRAM @LDNPERFORMANCE

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●TRAINER CHEST AND BACK

MIRROR MUSCLE Super-size your upper body with this supersets workout

Functional movements, compound lifts and lower-body work should form the backbone of your gym work if you value real-world benefits and longlasting progress. However, there’s no shame in wanting to look the part, too – and nothing inflates the confidence, or the upper body, quite like an old school chest and back workout.

This particular session consists of four superset pairings, with each one working your opposing chest and back muscle groups for a pump to be proud of. You’re going to do 4 sets of each, with all reps in the 8-12 hypertrophy range. Keep rest to a minimum between superset exercises, and no more than 60 seconds between sets – staying strict with yourself will deliver a far greater level of conditioning and ensure you’re getting maximum benefit from the session.

2a. DECLINE DUMBBELL BENCH PRESS REPS: 10-12 REST: Straight into 2b Lie on a decline bench, holding a dumbbell in each hand at shoulder height with your elbows at 90 degrees.

Extend your arms to press the weights directly overhead.

Lower the weights slowly back to the start.

1a. WIDE-GRIP BARBELL BENCH PRESS REPS: 8-10 REST: Straight into 1b Lie on the bench with your feet on the floor directly underneath your knees.

Hold the bar with an overhand grip outside shoulder-width apart.

Lower the bar to your chest until your elbows are bent at 90 degrees and the bar is almost touching your chest.

Drive your feet hard into the floor and push the bar strongly back to the start.

2b. DUMBBELL BENT-OVER ROW REPS: 10-12 REST: 60 secs, then repeat 2a SETS: 4 With your core braced, back straight and shoulder blades retracted, hold a dumbbell in each hand with an overhand grip. Bend your knees slightly and lean forwards from the hips. This is the start position.

Row the weights up to your lower sternum by retracting your shoulder blades and leading with your elbows.

Return slowly to the start.

REPS: 6-10 REST: 60 secs, then repeat 1a SETS: 4 Hold the bar with an overhand grip with your hands shoulder-width apart.

Start from a dead hang with your arms fully extended.

Pull yourself up by squeezing your lats together.

Once your chin is higher than your hands, pause briefly and lower yourself back to the start.

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Photography: Tom Miles

1b. PULL-UP

3a. DECLINE SWISS BALL PRESS-UP REPS: 10-12 REST: Straight into 3b Get into a press-up position with your feet on a gym ball.

Keeping your core braced and body straight, lower your chest towards the floor.

Press back up to return to the start.

4a. CLAPPING PRESS-UP REPS: 8 REST: Straight into 4b Start in a press-up position with core braced and body straight from head to heel.

Lower your chest to the floor then press back up powerfully so your hands leave the floor and you can clap them together.

Land and immediately descend into the next rep.

3b. SWISS BALL BACK EXTENSION REPS: 10-12 REST: 60 secs, then repeat 3a SETS: 4 Lie over a gym ball with your hands on the sides of your head.

Use your lower back muscles to lift your torso off the ball.

Lower back to the start.

4b. SLIDING TOWEL FLYE REPS: 8 REST: 60 secs, then repeat 4a SETS: 4 Start in a press-up position with each hand on a small towel.

Slowly slide your arms out to the side to lower your chest towards the floor.

Once your arms are as wide as is comfortable, reverse the movement back to the start.

SEPTEMBER 2021

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●TRAINER ASK THE EXPERT

STAYING POWER

Your exercise motivation will always rise and fall, but with smart planning and positive psychology you can ditch erratic workouts for a more regular and rewarding routine

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SEPTEMBER 2021

THE EXPERT Ben Camara, ‘health concierge’ and the founder of Remote Coach (remotecoach.fit), helps to keep busy actors, politicians, musicians and business people in shape

here will be some days you can’t wait to leave your soul on the gym floor. And there are others you can barely drag yourself out of the house for a half-arsed jog. Your motivation to exercise naturally ebbs and flows, but your body’s health needs never change.

That is why it’s important to learn how to maintain your exercise motivation and progress throughout the year, with a winning combination of consistency and adaptability.

“Creating a sustainable fitness regime is the key to achieving your goals, but also for maintaining any new progress you’ve made,” says PT Ben Camara. Here is his six-step guide to building a progressive workout regime that will last all year long.

T

Words: Mark Bailey | Photography: Getty Images

Take ten Getting organised will ensure you regularly hit the gym, even when your motivation is low, and help you to prep for potential pitfalls. “Plan your workouts in your diary at least ten days before,” advises Camara. “That w ensure you’re always thinking ab weekend, too, which is where b occur. And it will mean you’re fa in all aspects of your health, suc your nutrition, your recovery an training. It will help you to see y regime through a much wider le Attack the morning To build up momentum for the ahead, get active first thing in th morning. “I encourage my clients look at their morning routine,” says Camara. “That ranges from going for a 20-minute walk, to doing some basic hip and spine mobility drills.” By getting your body moving early, you’re teein yourself up for a much more active day.

Find your window There is no optimal time of the for your main workouts, only th best time for you. That may be when you have the most energy just when your work hours allow best workout time for you is the you can consistently commit to Camara. “Try starting your trainin

different times – in the mornings, afternoons and evenings – and see what works best.”

Rate your workouts You need to work hard to stay motivated or you’ll just float through sessions and get bored. “Ambling into the gym for a tough leg day isn’t going to cut it,” warns Camara. “You need to track how your workout felt. A standard RPE (rate of perceived exertion) scale is an easy way to do that. I track each workout from zero to five, so I can look back over the last ten days to see how I performed.”

For example, if all your workouts are averaging three out of five, ask yourself: why am I not working as hard? Am I tired?

Should I change the time of day when I train? Is my workout not challenging enough? “These are all things you can change and control,” says Camara.

Plan for Plan B However motivated you feel, obstacles will be thrown in your path. So keep a back-up workout you can pull out at any time.

“If travel or time restrictions are causing you problems, you need a Plan B in your back pocket,” says Camara. “It could be a 15-minute bodyweight workout, or just five exercises combined for a simple but effective HIIT circuit.”

Move the needle The best way to sustain your long-term motivation is to keep making progress.

“Your mindset when building new habits is crucial,” says Camara. So always record your goals and PBs over time: the sight of your upward trajectory will keep you coming back for more.

“But not everything needs to be about numbers,” adds Camara. “Building a good sleep regime and eating habits is also a big win. The main thing is that you’re always moving that needle.”

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Find new levels of motivation and progress with these fitness apps

you will soon spot if you’re not l your workouts, or see how ur daily moods. “This app will e consumption and eating

o monitor your daily activity and an help to boost your mood Your non-exercise activity, such our recovery through sleep, e impact on your progress,”

ch g self-motivation, or travel you can team up with a trainer emote Coach app and enjoy live s. “You can have a trainer set up ou or have them train you through al session,” says Camara.

ning Club outs are getting stale, mix it up p of Nike Training Club. “If you’ve your Plan B workout or you want a little fresh, there are loads of outs that will put you through your ays Camara.

SEPTEMBER 2021

97

●TRAINER FINAL THOUGHT

CARRIED AWAY

Classic strongman-style carrying exercises are highly effective for building muscle and burning fat – and you don’t need to be towing a truck to feel the benefits

Perform each exercise continuously for one minute, then rest for one minute. Repeat for a total of five rounds. Go heavy, but not so much that it compromises your form.

1a. FARMER’S WALK Pick up the heaviest pair of kettlebells you can carry.

Stand tall, with your arms straight by your sides, and walk with your chest out.

If space is limited, walk in a figure-ofeight pattern.

Hold a pair of dumbbells overhead, with arms straight.

Walk with core and glutes engaged to help you stand tall, and your upper back strong to keep your arms up.

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SEPTEMBER 2021

Photography: Ben Knight

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