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YO U ME R N N’S EW MA MO GA NT ZINHLY E
NEW
ISSUE 01 APRIL 2012
www.alphafitmagazine.co.uk
STRENGTH Made SIMPLE (Read How Here)
Things You NEVER Tell The Boss Get Women To ChaseYOU!
Eggs−cooked or not? Gear for a 10K run Latest gadgets
WHAT REALLY GOES ON IN A
SAUNA...
LOSE FAT over Lunch We Show You How ■
Health ■ Fitness ■ Life ■ Gear ■ Nutrition ■ Grooming ■
Launch issue 01-03-12
Contents
What’s in store for this fine issue Set off the right way p05
START RIGHT
06 Grooming DIY grooming saves you money - and is easier than you think
09 Clothes
Want to know what to wear to wow your future boss? It’s all here
12 Nutrition - Myths
Eggs, carbs, calories – we debunk some of the biggest food myths out there
16 Nutrition - Whey
Why you need whey, and what to do with it
Getting you through your day p21
WORK RIGHT
22 Work issue
Make the most of what’s left p41
42 Health issue What really happens to your body as you sweat in a sauna?
46 Relations
How about women chasing you for a change?
50 Intro Little bits of brain food
52 Gear
Everything you need for your first 10K
54 Gadgets
A crazy spinning ball is among our must-have apps and gizmos
Take one healthy ingredient – and get a week of suppers
36 Evening workout
54
Andy Murray
What does it really take to be a top tennis player? Just speed, strength and endurance...
62 Weekend diversion Get into mountaineering and your weekends will hit inspirational heights
66 Mid-life adventures Keeping fit into middle age, plus who worked on this issue
A routine that covers your whole body
Editor’s letter
09
56 Train like…
24 Lunchtime workout 30 Easy dinners
06
Diversions
Ten things you can never say to your boss
Burn off the fat in less than an hour each day
LIV RIGHTE
S
O WHAT’S THIS you have just picked up, you think? A men’s fitness magazine Another one? Full of buffed up men? Well no, we’re not that. Alphafit is a magazine that takes getting and staying fit seriously, but not fanatically. Not unless you want to be fanatical. We aim to let you get fit the way you want to. In each
46 issue we aim to guide you through the trials of your daily life, and leave you with some diversions to hang onto at the end. This first issue is a case in point. For your daily routine we include a tough workout, complete with charts you can fill in, plus articles gently guiding you on such things as healthy, delicious food, the
56 pros and cons of serious sweating and how to get women to start chasing you. Then at the end we tell you what it takes to become a serious mountaineer, or to play tennis like Andy Murray. All this is only a turn of the page away, so keep reading, and enjoy! Peter Baber, Editor peter@alphafitmagazine.co.uk
www.alphafitmagazine.co.uk 3
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START RIGHT
GROOMING FASHION NUTRITION
Set off the r ight way
Images Thinkstock
SPRING IN YOUR STEP Yes, at long last, spring is in the air. The leaves may not be out yet, but they are on their way, and we can say goodbye to winter. What a perfect time for new beginnings – and we don’t just mean this magazine. We could never work out why people choose to start their resolutions all hung over on 1 January when icy roads mean you are still in skull cracking season. Why not instead make this the time you hatch your plans? Go for it. Just make that leap. AF
www.alphafitmagazine.co.uk 5
Grooming
YES
you can do , this at home
BE YOUR OWN BARBER With belts tightening across the nation (and not just because of our dedication to the gym) DIY grooming has never been more popular. David Lee shows you how to be your own barber, give yourself a facial and de-stress in a jiffy – without ever leaving the house Whaddya mean, you want a Robbie Savage?
G
IVEN THAT THE AVERAGE haircut can cost £25 a pop, your annual hairdressing bill could easily top £200. If you’ve a simple, short style or are a bit thin on top and have resorted to a more flattering crop, this is a monumental waste of dosh. The solution? Invest in a decent pair of hair clippers. It’s much easier than you think, even with longer, fancy-pants styles. Clippers are a useful tool for anyone to have in their grooming armoury. Besides, what could be more convenient than being able to cut your own hair, anytime, anywhere – even minutes before a big date? Here are barber and groomer Lee Machin’s five top tips for getting the most out of them:
1
Hair has different growth patterns, so run the clippers in all directions over the head. Pay special attention to the crown area (the bit near the top which all your hair seems to come out of) for an even result.
2
Don’t just use the comb guards to get the length you’re after. Use the “kick” bar at the side of the clippers to fade from one length to another. “This way you can blend perfectly from a grade 1 to a 2 for example,” says Lee.
3
Images Thinkstock
Always pay attention to stray hairs around the ears. “It’s a dead giveaway it’s a home job otherwise,” says Lee. If necessary trim with the scissors included with the clippers. 6 www.alphafitmagazine.co.uk
4
Oil the clippers regularly, “This keeps them running smooth and stops them chewing at the hair,” he says. “It also helps dislodge hair which gets stuck in the blades.”
5
Make the most of the clippers by using them as a beard and body hair trimmer too. “Running over the eyebrows with the No 2 guard on is a great way to keep stray eyebrows in check too!” For a reasonably priced pair of clippers try the Babyliss Super Clipper (rrp £59.99, but £39.99 from argos.co.uk). As well as being sturdy and reliable they’re also cordless, allowing you to cut your hair wherever you like – even in the bathroom.
Give yourself a facial Increasingly popular with men, facials are a great way to give skin a deep-down clean and improve its texture and overall appearance. A good one can cost a packet, though, so why not give yourself your own DIY version? Start by cleansing thoroughly with your regular face wash. Then exfoliate with a face scrub like Clinique Skin
START RIGHT Recreate the perfect wet shave Ever wondered why a professional shave usually involves a warm, steaming towel? It’s partly because of its skin-relaxing and comforting action but also because it softens the stubble, making it easier to cut, and allowing the pores to open to release dirt and grime. You can achieve the same end at home by plonking a small hand towel into hot water, wringing it out and placing it on your face and neck for a few minutes before you shave. If that seems like too much hassle, you can take a shortcut by applying St James Hot Towel Mask (£4.66 from beautyatcreightons.com). As much fun as a man can have with skincare, it heats up on contact with damp skin, giving you that professional wet towel feel – without the towel.
“Invest in a decent pair of hair clippers. It’s much easier than you think, even with longer, fancy-pants styles” Supplies for Men Face Scrub (£16 for 200ml from cliniqueformen.co.uk), and then draw out excess oil and impurities with a face mask like Montagne Jeunesse Dirt & Grime Clean Face Masque (£1.29 from www.montagnejeunesse. com). Exfoliating first is crucial as it will increase the mask’s efficiency by removing any dead skin cells so that it can
penetrate properly. Then lie back and relax for 10 minutes while the mask goes to work. Once you’re finished, rinse with tepid water or wipe off with a damp cloth, close pores with some cold water and slap on a moisturiser like Bulldog Anti-Ageing Moisturiser (£10.49 from nivenandjoshua.com) to rehydrate skin. And with that you’ve given yourself a thorough facial. What’s more, you won’t have had to suffer the indignity of slipping into paper pants or listening to Enya to achieve it.
Boost your immune system If you want a totally free spa treatment try a spot of home hydrotherapy. The force of running water can ease muscle tension, improve circulation and stimulate the immune system. To create a hydrotherapy jet at home Sarah Stacey, author of The 21st Century Beauty Bible, suggests using the shower nozzle on full power next to your skin and alternating between hot and cold water. “For maximum effect use short stroking movements, working towards the lymphatic drainage points in the groin and under-arm area,” she says. Resist the temptation to jet the groin itself. Or at least try to. AF
www.alphafitmagazine.co.uk 7
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START RIGHT
Fashion
Know your limits 3-button Grey Tweed jacket (¤400); and matching trousers (¤195); both from Our Legacy (www. ourlegacy.se)
You’ve got that crucial interview, but don’t know what to wear to impress the panel. Follow Mark Smith’s tips to make it work
T
HERE ARE TWO types of people when it comes to the world of work. There are the confident, cocky, outgoing, forever optimistic, winning types; then there are the other 99 per cent of us. At the end of the day we all want to get paid £60,000 a year for just playing
minesweeper and slagging people off on message boards all day [possibly more – Ed]. Who needs meetings, targets, training courses and overtime? But the cold reality is that in these hard economic times, the gravy train riding gigs are few and far between. You’re going to have to earn your dough, at
➔ www.alphafitmagazine.co.uk 9
Fashion
least until it’s time for the gold Swatch and a bus pass. “How do I get this job?” we hear you cry. Provided you’ve got enough nous to get an interview and not walk straight into the water cooler as you enter the boardroom, then following our tips will help you make a lasting impression.
Step 1
Know your boss What do they dress like? Are they 100 per cent pure Savile Row or more 40 per cent proof Skid Row? Either way, subconsciously we prefer people who look and act like us. That means you’re screwed if you want a job working for Stephen Hawking, but otherwise with a bit of research you can aim to mimic your future employer’s style subtly.
Step 2
Make sure you’re comfortable. Even if you have to wear a suit of armour for your dream job, make sure it’s a good fit and a volley of nuts and bolts won’t ping straight into your interviewer’s eye as soon as your breathe out or sit down.
Step 3
Get your colours right. Just like South Central LA, wearing the wrong colours in an interview will get you shot in the face with an AK-47. Well it won’t actually, but you catch our drift. Avoid anything in green, too much black or white and concentrate more on uplifting colours: reds, yellows, pale blue and, dare I say it, a bit of orange? Not too much though, unless you’re going for a job at as a presenter on CBeebies.
Step 4
Undies maketh the man. If you’re too skint to splash out on some new kit, you can at least afford to pop down to TKMaxx and get a pair of Pantherella socks and some Sunspel boxers. Just like a woman/high court judge feels dead empowered in a basque and sussies, wearing high quality under crackers will give you a sense of renewed confidence. 10 www.alphafitmagazine.co.uk
Captains ‘Amphion’ jacket in grey (£320); and matching waistcoat (£160); worker trousers (£130); all from Oliver Spencer (www. oliverspencer.com)
START RIGHT Suited and booted
Cap toe black Vibram Derby boot (¤350) from Our Legacy (www.ourlegacy.se)
Left Double breasted grey twill blazer (¤400) from Our Legacy (www.ourlegacy.se). Above right Zipped through artist smock in heavy cotton drill (£292); jersey polo shirt (£85); Perfect Chino in cotton sateen (£151); all from One Nine Zero Six. (www.oneninezerosix. co.uk). Right Bakers jacket (£159) from Universal Works (www.universal works.co.uk)
(photo by Jim Tobias Photography)
THERE’S A SCHOOL OF THOUGHT that says you can’t ever overdress for an interview. While we don’t fully subscribe to that view, if you’re unsure it may be best to dig out your whistle and flute. That’s right: the one you only wear for weddings, funerals and that one time in court that you left off your CV. Please make sure you give it the once over well in advance of the interview. It’s sod’s law that the moths will have added a few bespoke button holes. You might also want to get the fit altered. Flares aren’t back in fashion just yet. Give it time though. The Roses are back together, after all. If you're in a position to trade up your demob suit for something more discerning, then look no further than the Swedish brand Our Legacy. They do timeless but relaxed clothing very well. If you’re wanting to look contemporary without appearing to try too hard this is the one to go for. While they’re more known in circles for Basquiat-inspired patterned shirts, they do some amazing formal stuff. Check them out at www. ourlegacy.se On the other hand if you want to keep it British but you're not down with proper gentleman clobber, Oliver Spencer is a good option too.
Don't suit a suit? IF THE ANSWER IS ‘NO’ THEN best not kid yourself. It’s more important you look and feel comfortable so if you’re not used to wearing a suit, don’t try to pull it off. You might end up looking like a bouncer. A crisp Oxford shirt can set off a slightly preppy look nicely. Brands like Individualized and Gitman Bros from America and those great Danes Norse Projects are good options for regular fitting, grown-up, well-made button down shirts. Ralph Lauren do some great ties too. Folk do a very smart array of chino trousers which confidently tap-dance along the fine line between smart and casual. Just the job. Norse Projects tick all boxes on this score once again, as do perennial chino brand Dockers,
especially if you're wanting something at a lower price-point. Up top a nice worker or suit jacket from Universal Works makes for an affordable but smart option. Oliver Spencer does a good range of workwear-inspired jackets in wool or tweed which add a touch of class without ever being stuffy. Think future Geography teacher. In a good way. And finally, the shoes. Anyone who knows anything knows you can tell a lot about a man by his shoes. But what to wear? Take your pick from Loakes and Grenson if you're feeling posh, or one of the various suede ones and twos from Clarks, especially Desert Khan. The Dr Martens Lester shoe lives in a good halfway house between posh and casual. AF
www.alphafitmagazine.co.uk 11
Nutrition
Putting myths Hardly a day goes by without some new claim made about nutrition, much of which is nonsense. David Stache debunks some of the worst offenders
MYTH 1:
N
Eating too many eggs will give you high cholesterol levels
O OTHER FOOD has a reputation as bad as eggs, possibly because the yolk of an egg contains more cholesterol per 100g than any other food. But the most recent research shows that it’s not the amount of cholesterol in our food that affects the cholesterol levels in our bodies but it’s that old devil, the amount of saturated fats in our diet. So does this mean you can eat as many eggs as you want? In short yes and no! By all means scramble, poach or boil your eggs and eat as many as you like, but if you start frying them or adding in foods high in saturated fats (such as dairy products), you will find your cholesterol levels increasing because of an all round poor diet. Just don’t blame the eggs. QUICK TIP Drinking raw eggs might have worked for Rocky, but cooking them increases the absorption of the egg whites and eliminates even the slightest risk of salmonella.
START RIGHT
where they belong N
UTRITION IS ONE area of health and fitness that holds many myths, often created by people with vested interests, be it the magazine [never Alphafit – Ed] or celebrity trying sell the next big diet, the supplement company pushing their new
MYTH 2:
range, your mate down the gym, some mysterious person on the internet or even our very own government constantly changing their public health messages. Here we will debunk some of the more common nutritional myths out there
using some logic and a little bit of science to back up what we say. Hopefully you’ll sleep easier at night knowing how many eggs you can eat a day without your heart stopping or what time your ‘carb cut off’ point should be….
Negative calories
A
LONG WITH OTHER high fibre foods such as broccoli, lettuce and spinach, celery is often quoted as being a “negative calorie” food – something which will allegedly create a calorie deficit if you eat it because the amount of energy required to chew and digest the food is higher than the its own calorific value. Although there has been many a good argument put forward for negative calories, in the real world the theory just doesn’t work. Nobody could sustain a diet of only negative calorie foods for prolonged periods of time. In any case the digestive system is way more complex than that: it will take some of the fibre from such foods and break it down in to products which can be absorbed and used as energy. In theory this topic may be long debated, but in practice it is not a method to be relied upon for dieting. QUICK TIP Celery contains 3-n-butylphthalide which helps the muscle surrounding the blood vessels to relax, thus helping to decrease blood pressure.
MYTH 3:
U
Have no carbs after 6pm if you want to lose weight
NFORTUNATELY THIS MYTH won’t go away. Long term sustainable dieting does not programme your body to have macronutrient cut-off points. There is no scientific research that suggests eating carbohydrates after 6pm will stop you losing weight. The rate of digestion is the same whether it’s first thing in the morning or after 6pm, so carbohydrate timings make little difference. Generally this myth arises from a misunderstanding about blood sugar levels and the effect of insulin, which is best thought of as a storage hormone secreted by the pancreas. As eating carbohydrates has the primary effect of increasing insulin you start to see where this myth may have come from. Add to this the fact that insulin also drastically lowers lipolysis (fat mobilisation) and again we can see why there may be some logic. But that doesn’t really explain how there can be a cut-off time. We all go to bed at different times anyway, and insulin is affected by exercise and other factors. QUICK TIP For most people in the western world, the evening meal is the most dense in calories. So replacing starchy carbohydrates with fibrous vegetables when dieting is a good way of lowering the calories of the meal – and your daily intake.
www.alphafitmagazine.co.uk 13
➔
Nutrition
MYTH 5:
When you stop training the muscle will turn into fat
H
ERE FINALLY IS one myth that is not strictly a nutritional one, but does allow me to use one of my favourite analogies relating to food and nutrition. Most people will have heard this idea from somewhere. Yet when we consider how this would work scientifically, it just doesn’t stack up. Muscle cannot turn into fat: it is impossible. To counter this myth, I always ask: “Can you turn steak in to butter?” Obviously the answer is no. So where does this myth come from? Well, bodybuilders who eat a lot may stop training and still be used to eating such high calorie dense foods. Without the training stimulus, the thinking goes, their calorific needs will be much lower, so over-eating will result in the body storing the excess calories as fat instead of using them for repair and growth. Thus the general public, women in offices and mums all over the country assume that the muscle (steak) has indeed turned into fat.
MYTH 4:
Protein absorption is limited to 30g in one go
Images Thinkstock
B
Y SIMPLY APPLYING a little logic we can easily debunk this myth. Protein requirements are highly variable between individuals. No doubt Phil Heath (the current Mr Olympia) will have different protein needs compared to the 10-stone newbie on his first day at the gym. The body reacts according to these needs. It’s hard to pinpoint where this myth originated or even why it did. There’s very little scientific research on regular gym users and protein digestion. There is a mass of research on protein requirements but it doesn’t say much about digestion, so we’re left scratching our heads as to why this fantasy persists. It’s often claimed that supplement companies promoted the idea – coincidentally most protein servings seem to be around the 30g mark. Protein digestion will increase as your muscles grow and weight increases and needs become greater. The harder you work out the more protein the body will use for repair. By creating a need for more protein your body will be able digest, absorb and assimilate more. Stick to this thought process, increase your overall protein as your training becomes more rigorous. QUICK TIP
You still shouldn’t aim for a free-for-all on protein. If you eat way more protein than your body needs, the protein gets converted into body fat.
14 www.alphafitmagazine.co.uk
QUICK TIP There will always be myths surrounding nutrition and training but the best way to look at these is with a small amount of logic. When that doesn’t prevail ask yourself - who benefits from this statement? If it is glaringly obvious that someone will be gaining financially from it, then, again, question it. AF
ST
K A E
r e t but “Can you turn steak in to butter?” Obviously the answer is no
Nutrition
The
simple whey Finding out about superfoods and what they do to you need not be complicated. David Stache kicks off a series of simple guides by looking at whey protein 16 www.alphafitmagazine.co.uk
START RIGHT
A
NYONE STARTING DOWN the road of trying to hone their body into tip-top condition soon starts coming across all manner of advice about how you need to take this and that superfood for best results. The trouble is, there seem to be so many out there to take, and some of them seem to conflict with one other. Then you come across horror stories about the undisclosed side effects of taking them, or hear about how you can really cope just as easily making your own. Finally you try them and, guess what? Don’t say it too loudly but some of them don’t taste very nice. Or don’t really taste of anything at all.
Here to help
Images Thinkstock
What’s a sane fellow to do in such circumstances? Fear not. We are here to help. Over the next few issues, we will be dissecting in simple English each of the many superfoods out there. We will explain in simple terms why you need them and how they work on your body. And, to help you actually enjoy using them, we will throw in some suggestions about how you
“Most of us will only ever use the product with water or maybe milk – not exactly the most interesting option” can incorporate these vital ingredients into your diet – even into something as simple as a basic breakfast snack. Happy? Then we’ll begin – with whey protein powder. It’s a product that many of us in the fitness industry use every day and probably rely on to bump up our total protein intake. Whey protein comes either as a standalone protein powder or part of a matrix or blend of proteins. Many manufacturers sell it – everyone from bulk suppliers such as Myprotein and Bodybuilding Warehouse to the more branded protein powders such as CNP Professional, Boditronics, BSN, and Gaspari.
Why whey? In case you are wondering about the name, these proteins are isolated from whey, a byproduct of cheesemaking. As well as helping you top up your total intake, whey protein in powder form also has the following key benefits: ■ it is fast absorbing with a high bioavailability. That means that a higher proportion of what you consume will actually get to the part of your body that needs it. ■ it provides a high concentration of branched chain amino acids (BCAAs) – substances your body cannot product naturally that are vital to prevent muscle loss. ■ it has been shown to boost weight loss. Pretty vital then. Yet most of us will only ever use the product with water or maybe milk – not exactly interesting. So here are a few simple recipes in which you can jazz up your protein powder without affecting your total intake to make the whole business more satisfying.
Whey to go... some of the products available
Look over the page for your tasty wheyinspired recipes
➔
www.alphafitmagazine.co.uk 17
Nutrition
Images Thinkstock
■
Fabulous flapjacks
Super smoothie
I found this recipe on the popular forum www.muscletalk.co.uk back in 2005. Both as a start to the day shake and a generally nutritious and healthy shake, it’s excellent.
ingredients, but is great as a treat. Just don’t go adding chocolate spread!
NUTRITIONAL INFORMATION PER FLAPJACKL ■ ■ ■ ■
■ ■ ■ ■ ■ ■ ■ ■
1 tbsp linseeds, ground 200ml skimmed milk 1 medium banana 3 apples 3 heaped tbsp low fat natural yoghurt 40g organic jumbo oats 1 scoop whey protein powder 1 tbsp wheatgrass
Grind the linseeds in a blender or smoothie maker. Add chopped fruit, milk and oats and blend until the fruit is puréed, the oats are ground and you have a smoothie texture. Add the protein powder, wheatgrass and yoghurt and blend again. The resulting mixture should be smooth and drinkable, but if you prefer a thinner consistency simply add more water. Drink half of the mixture at once. You can put the rest in the fridge to be consumed within 12 hours. NUTRITIONAL INFORMATION PER SERVINGL
Energy – 366kcal; Carbohydrate – 52g; Sugars – 33g; Fat – 10g; Protein – 18g; Fibre – 8.8g; Sodium – 49mg; Calcium – 231mg.
Low carb pancakes
For the low carbers out there, here’s my favourite low carb pancake recipe. It looks to have a strange blend of 18 www.alphafitmagazine.co.uk
100g dark chocolate (70% cocoa solids)
Chop the apples into small chunks and mix in with the raisins and apple juice in a medium-sized pan. Simmer until the apples soften. In a separate, large pan, mix the oats and whey protein together. When the apple mixture is soft enough, pour it into the oats mixture and mix all together thoroughly. At this stage it will look runny. Pour the mixture onto a greased baking tray and bake in a preheated oven at 170°C for 30minutes or until the top is just browning and firm. Melt the dark chocolate in a bowl over a pan of simmering water or in the microwave. Spread over the top of the flapjack, slice up and enjoy. This should make 16 flapjacks, which you can keep in the fridge for a fortnight.
2 eggs 1 scoop protein powder 2 tbsp. peanut butter 1 slice cheese
Microwave the peanut butter in a bowl for 45 seconds to melt. Whisk both eggs into the melted peanut butter. Then whisk in the protein powder until a batter forms. Pour half of the batter into a frying pan sprayed with a low-fat oil and cook for 30 seconds. Then flip the pancake and cook the other side. Put it in a dish and cook the remaining half of the batter. Finally put the slice of cheese in between the pancakes to form a sandwich. The cheese will melt within seconds. NUTRITIONAL INFORMATION PER SERVINGL
Energy – 548kcal; Protein – 46g; Carbohydrates – 10g; Fat – 33.5g.
Protein flapjacks
This recipe has long been my favourite quick and easy protein flapjack recipe. You can also use different flavour protein powders for variety. ■ ■ ■
■
■
150g whey protein 200g oats 2 apples – I use Granny Smith 150g sultanas or raisins 400ml apple juice
Energy - 134.25kcals; Protein – 10g; Carbohydrates – 25g; Fat -2.5g. AF You old smoothie...
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Men's Fitness Quarter Page:Layout 1 22/11/2011 19:06 Page 1 Alpha fit 174x117mm.indd 1
19/01/2012 19:45
Prostate Cancer Research Centre
Snowdon 500 – Welsh 3 Peaks Challenge Saturday 19th & Sunday 20th May 2012
Pen Y Fan (886m)
Cadair Idris (893m)
Snowdon (1085m)
Complete the Welsh 3 Peaks Challenge in aid of Prostate Cancer Research To celebrate the 5th anniversary of the annual Snowdon500 Charity Challenge, we are providing a new and unique opportunity to tackle the 3 most iconic mountains in Wales. The challenge requires individuals or teams to climb Pen Y Fan in the Brecon Beacons followed by Cadair Idris in mid-Wales and ending with an assault on Mt Snowdon. If you are up for the Challenge, go to www.snowdon500.co.uk to register and find out more or call 07503 782616 for more information. Places will be strictly limited to 100 so act now to secure and guarantee your place.
snowdon 500 If you would like more Information about prostate cancer visit the Prostate Cancer Research Centre’s website at www.prostate-cancer-research.org.uk
20 www.alphafitmagazine.co.uk
WORK RIGHT
WORK WORKOUTS DINNER
Getting you through you r day
Image Vodafone
ENOUGH ALREADY! Good to hear confirmed what we often expected anyway. A survey by Vodafone and YouGov has found that more than half of us would rather have nothing to do with the kind of “team building” activities you see in this picture, thank you very much. While two-thirds of us have had the misfortune of having to take part in such events, 54 per cent don’t believe doing any more would have any effect on team morale. Still, you have to admire the sheer balls that some in the corporate events industry clearly have. Some respondents on the survey had actually taken part in a “bikini clad bed bath massage”. Yes, their boss had really been led to believe that such an event was all about team building.
www.alphafitmagazine.co.uk 21
WorkIssues
What your boss
R E EV Nwants to hear
Hangovers, Facebook and overtime arel just some of the things Tori Leckie thinksl should never be part of a conversationl with your employer. Follow her top tenl don’ts and you should stay finel
A
T ONE TIME or another, everyone finds themselves saying completely the wrong thing at the wrong time to a boss… or make that soon to be ex-boss. But wise up with our top ten list and you might just do yourself and your reputation a tremendous service. And if you work for yourself or you are the boss, don’t think you’re let off scot-free. After all, you’re still an employee to your clients!
“Impossible – that can't be done”
1
Images Thinkstock
This is the sort of shortsighted thinking no boss wants to hear about. It suggests nothing but a lack of effort and indifference. So unless followed up with a solutions or alternatives, best keep these thoughts zipped up tight. 22 www.alphafitmagazine.co.uk
WORK RIGHT FINALLY:
“It's not my problem”
2
Are you a whingeing eightyear-old or a mature professional? Forget the source of the problem – take responsibility for finding the solution instead and replace the brazen comment with: “What can we do to make this right?”
isn't in my job 3 “Itdescription.”
Fact: sometimes workloads just demand to have all hands on deck, so suck it up and get on with it. Let’s face it – regular trips for a caffeine fix, tweeting and going on Facebook don’t feature in many job descriptions either, but you probably still allocate too much time to one or all of them [assuming your boss hasn’t already blocked such sites at work – Ed].
“I was really wasted last night”
4
Why highlight to your boss that you are about to spend the entire day being unproductive? Instead, take some ibuprofen, make a strong coffee, and remind yourself that sharing information like this demonstrates that you can’t draw the line between work and play. And that may just hinder your chance of getting additional responsibilities.
Grimace. 5 Sigh. Eye roll. Shrug.
Some may argue that a sigh can mean anything. But deep down, we all know that such actions are the international gestures of imposition and annoyance. Actions speak louder than words, and you certainly wouldn’t do any of these in an interview.
So why think you should get away with them when firmly rooted in your role?
two things NEVER to say to a female boss
“I'll send you a friend request”
6
No, no, no. It’s one thing having the occasional banter, even post-work drinks every now and then. But online social interactions with your employer will only lead to problem situations when it comes to letting your hair down at the weekend or having a sneaky duvet-day.
“I don't do overtime”
7
If you care about building a career, counting hours shouldn’t even come into the equation. Think of overtime as time invested in yourself, your training and learning more about the business and its customers. Bear in mind too that it’s often – in fact, let’s say almost always – during these unofficial hours that conversations about future openings and promotional opportunities occur.
“Is this the best they could do?”
8
Whether said in response to new office computers or a dingy banquet hall rented for the office Christmas do, this is a smart-ass comment that highlights to your boss that you have a deluded sense of entitlement. It also belittles the efforts of someone else, quite possibly your boss, so save it!
“You can’t want that 9 promotion. You’ll never see your kids” Best leave it to the boss to decide how she balances her family life and career. Comments like this are demeaning at best and could be directly damaging at worst, as if she goes for and gets that promotion, she might just decide on a shuffle that involves you.
“Is it that time of the month?”
10
Everyone has off days, so just because she’s female it doesn’t mean she’s balancing on the hormonal tightrope. Any chat re periods and pregnancy should be given a wide berth. Period!
If you remember little, remember just this: hold back before saying anything that implies to your boss that you don’t like your work, that you are incapable or that you consider it beneath you. It all comes down to thinking before speaking, a habit worth developing and spreading to all your communication, be it with friends, family, lovers or others. AF
www.alphafitmagazine.co.uk 23
LunchtimeWorkout
1
SPLIT SQUAT
1 Start by taking a big step backwards with your left leg. 2 When you think the position is comfortable, step back slightly further with your back leg. Place your hands on your hips or behind your head to help maintain a good posture. Make sure your weight is evenly
distributed on both feet and that you keep your chest up so that your trunk remains vertical. 3 Inhale and brace the trunk before bending your hips and knee on the front leg so that the back leg sinks to the floor. The movement should be straight up and down, not
forward, and your ankles, knees and hips should be aligned and pointing straight ahead. 4 Gently touch the floor with your back knee. Drive your front leg into the floor by extending your knees and hips up to bring your body back to the starting position.
Do 3 sets of 8-12 reps, alternating legs for each rep
1 ●
2 ●
3 ●
4 ●
TIME TO Always in a hurry over lunch? You can still burn off calories and target key areas in our speedy lunchtime workout
Photography Nathan D’Amour Words Brendan Chaplin
24 www.alphafitmagazine.co.uk
BURN POINTS TO REMEMBER ■ Do 10-15 minutes warm up before
starting. Do some foam rolling of major muscle groups, a short run or any activity that will raise your heart rate and the core temperature of the muscles being worked. ■ Have 30-60 seconds recovery between each set.
■ Some isometric exercises, particularly the front plank (No 10) can lead to an increase in blood pressure and may therefore not be suitable for people with hypertension. ■ Always cool down after the workout with 5-10 minutes of stretching for the main muscles used in the workout. Hold each stretch for 30 seconds and do 2-3 reps of each.
Should take approx 35 mins
2
WALL SQUAT WITH GYM BALL
1 Place a gym ball between your back and a wall. Place your feet about hip width apart with your toes pointing forward. Place your arms onto your hips for support or out in front. 2 Squat down with the ball rolling down against your back until your knees reach a 90-degree angle. Keep your abs pulled in, your chin parallel to the floor and your back firmly against the gym ball. 3 Stand up back to the starting position by squeezing you glutes and extending your knees. Focus on keeping the same distance between your knees throughout.
SINGLE LEG GLUTE BRIDGE
3
1 Lie on your back. Bend your right knee back and place your right heel in line with your left knee. Rest your arm by the side of your body. 2 Squeeze your glutes and lift your hips and straight left leg off the floor until your back is straight and your left knee is in line with the right knee. Bend your hips and right knee to lower your back down.
2 ●
Do 3 sets of 8-12 reps, alternating legs for each rep
1 ●
4 1 ●
2 ●
Do 3 sets of 10-15 reps
"1-2-3-4" (from a
press up position)
Start on the exercise mat in a press up position. Label your hands and feet from 1 to 4 (ie left hand is 1, right hand is 2, left foot is 3, right foot is 4). Keep your abs pulled in. Let a partner shout out a number from 1 to 4 (or just choose a number yourself). Lift the limb that number responds to off the floor to a height of no more than 2cm, and hold for about 5 seconds. The aim
of this exercise is to keep the rest of your body still while lifting either your hand or foot off the floor.
Do this exercise for 30-60 seconds in total
3 ●
➔ www.alphafitmagazine.co.uk 25
Should take approx 35 mins
LunchtimeWorkout
5
ARM + LEG EXTENSION ON ALL FOURS
1 Start on all fours with your arms in line with your shoulders. Pull your abs up towards the ceiling. 2 Straighten your opposite arm and leg. The arm should be lifted to just above shoulder 1 height, the leg until it is in line with your bottom. Bend the other arm and leg at the same time, and try to touch your knee Do 8-12 reps, with your arm. Focus on on one opposite keeping your abs tucked leg and arm in and avoid rocking and then change from side to side. and do the same 3 Repeat with the for the other opposite arm and leg. pair
●
6
3 ● 2 ●
BENCH STEP UP
1 Stand in front of a bench or step 40-60cm high with your feet shoulder width apart. Tighten your abs to stabilise your trunk. Use dumbbells only if you feel able to. Step up onto the bench with the lead leg and place the foot flat on the bench. 2 Move most of your body weight onto the heel of your lead leg. Then forcefully push off with the lead leg. 3 Drive the other leg straight up until you have assumed a standing position with both feet on the bench. Step back down with the trailing leg.
1 ●
2 ●
3 ●
Do 8-12 reps on each leg
➔ 26 www.alphafitmagazine.co.uk
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LunchtimeWorkout
7
BODY WEIGHT SQUAT
1 Stand with your feet shoulder width apart with the toes pointed slightly outwards. Place your hands straight out in front. Hold your chest up and out and tilt the head slightly up. 2 Allow your hips and knees to bend slowly without moving your upper body out of line too much. Keep your heels on the floor and your knees in alignment over the feet. 3 Keep bending until your thighs are parallel to the floor, your torso begins to bend forwards or your heels lift off the floor. Move your body up again by extending your hips and knees, while keeping your heels on the floor. Continue until you reach the starting position, but don’t lock your knees fully.
8
1 ●
Do 8-12 reps
PRESS UP
2 ●
1 ●
1 Start in a press up position with your hands and toes on the floor. Place your hands slightly wider than your shoulders. Keep your abs tucked in, and keep a straight line from head to toe.
Do 8-12 reps
9
2 3 ● ●
GLUTE BRIDGE
3 ● 2 Bend your elbows and lower yourself until your elbows are at 90 degrees or your chest nearly touches the floor. 3 Push yourself back to the starting position by straightening your elbows.
2 ●
1 Lie on your back on an exercise mat with your knees bent. Rest your arm on top of your pelvis or on the floor next to you. 2 Lift your hips up by squeezing your glutes until your back is straight. Hold this top position for 3-5 seconds and then lower your hips back Do down to the floor. 8-12 reps for each leg
28 www.alphafitmagazine.co.uk
1 ●
Should take approx 35 mins
10
FRONT PLANK
12
There is no movement during this exercise: just lie down on your front but with only your toes, elbows and forearms touching the floor. Your toes should be shoulder width apart and your elbows placed under your shoulder. Keep your abs
tucked in and make sure your hips stay parallel to the floor. Hold this position for 30-60 seconds without letting your hips drops or raise up.
ALEKNA
1 Lie flat on the mat with your legs straight on the floor and arms stretched straight out on the mat above your head. Keep your abs tucked down to the floor. 2 Lift your hands and legs off the floor at the same time. 3 Keep your arms straight, but
bend your knees so that they can touch the mid section of your body. Straighten your arms and legs back at the same time without touching the floor. Keep your head and back flat on the floor throughout the whole movement.
Do 3 reps
1 ●
11
SIDE PLANK
Lie with your right forearm flat on the mat in line with your shoulder. Stack your feet on top of each other. Lift your body weight onto your right side with only the right forearm and right foot touching the mat. Work to have a straight line between your head and feet. Rest your left arm by the side or lift it straight up towards the sky. Hold this position without letting your hips drop down for 30-60 seconds.
2 ● Do 8-12 reps
Do 2-3 reps each side, and increase the time you hold the position to make it harder
3 ●
YOUR VERY OWN SCHEDULE
FatburningWorkout
To keep track on how you are doing, we’ve included this simple table you can cut out and fill in. Think of it as a roll of honour. EXERCISE
WEIGHT (if using)
SETS
REPS
EXERCISE
Split squat
Body weight squat
Wall squat with gym ball
Press up
Single leg glute bridge
Glute bridge
"1 2 3 4"
Front plank
Arm + leg extension
Side plank
Bench step up
Alekna
WEIGHT (if using)
SETS
REPS
EasyDinners
Saintly
Salmon To kick off a series taking one type of healthy food and showing you what you can do with it, David Stache picks a fish that seems almost too good to be true, but isn’t
30 www.alphafitmagazine.co.uk
WORK RIGHT
I S
ALMON IS HIGH in protein, the staple muscle-building macronutrient. In fact, it has a protein content per 100g of approximately 25g. That’s not quite as high as chicken, which usually has a protein content of 30g per 100g. But because the fish is easily digested the nutrients are easily assimilated. And of course you still get all the benefits of a nutrient that can build and repair muscle tissue. To this you can add the Omega-3 benefits. These include an increased cardiovascular function that will reduce blood pressure and the risk of diabetes. The combination of having these two nutrients but at the same time being low in calories gives salmon something of an energy powerhouse status. Those two nutrients are are merely the tip of the iceberg. Salmon is also high in vitamin D and many B vitamins, as
Images Thinkstock
T HAS A NOBLE life story, returning to the same place it was born to reproduce and die. The possibility of catching it sends grown men into flights of passion about the virtues of standing for hours on a bend in a Scottish river. But it’s for its astounding health-giving properties that anyone interested in having a balanced diet should be interested in salmon. The pink, meaty but delicate fish has long been considered a super food for health, and rightly so: not only is it packed with nutrients, it can be cooked and prepared in a variety of ways. Let’s start by highlighting the key nutritional benefits – whether you are looking to add muscle, lose fat or improve your performance. well as selenium and niacin, which are vital for metabolism as well as for regulating sugar levels in the bloodstream. All things considered, salmon is a perfect food for increasing strength, fitness and performance.
Low calorie salmon salad
S
■
O HOW, THEN, do you cook it, and keep on cooking it in a way that will add allimportant variety to your diet? Well, here too, an additional bonus of salmon is its diversity when it comes to cooking methods: it can be grilled to help keep its moisture, poached or cooked en papillote (foil wrapped and cooked in the oven) to name just a few variations. Here are four quick and easy recipes for you to try out. I have taken them from a huge collection I have amassed over the years. I tend to find that with salmon, the possibilities just keep on growing.
This is perfect for giving you lots of energy but keeping your calories in check if you’re dieting and looking to lose weight.
■ ■ ■
■ ■ ■
100g couscous 1 tbsp olive oil 2 salmon fillets 200g sprouting broccoli, roughly shredded Handful of watercress 1 lemon Olive oil and extra lemon wedges, to serve
Heat water in a tiered steamer. Season the couscous, and then toss with 1 tsp of the oil. Pour boiling water over the couscous so it covers it by 1cm, and then set aside. When the water in the steamer comes to the boil, tip the broccoli into the water, and then lay the salmon in the tier above. Cook for 3 mins until the salmon is cooked and the broccoli tender. Drain the broccoli and run it under cold water to cool. Mix together the remaining oil and lemon juice. Toss the broccoli through the couscous with the lemon dressing. At the
www.alphafitmagazine.co.uk 31
➔
EasyDinners
last moment, roughly chop the watercress and toss through the couscous. Serve with the salmon. If you like, squeeze lemon wedges and drizzle oil over the dish. NUTRITIONl
Energy – 320kcal; Protein - 30g; Carbohydrate - 30g; Fat - 10g (Saturated fat - 4g); Fibre - 2g.
Fish in foil A simple recipe created by the American fitness expert Jamie Eason. Depending on my clients’ goals at the time I’ll add in either more greens or good complex carbohydrates.
Pasta with salmon A good choice for the bulker, this makes four average servings, so cook it up, stick it in the fridge and you’ve four of your meals sorted for the week. We all know planning is key when sticking to a diet. ■ ■ ■
■ ■ ■ ■ ■
■ ■ ■ ■ ■ ■
4 oz Salmon 150g asparagus Lemons, sliced Lemon juice Fish seasoning Pepper (pinch)
Pre-heat the oven to 190°C. Place one fish in each piece of foil. Add the lemon juice, sprinkle with fish seasoning, add the pepper and lemon slices, finishing with the vegetables on top. Fold the foil over to join at the top and fold it down, leaving enough air inside for steaming. Place the foil packages on a baking sheet and cook for 14-15 minutes. NUTRITIONl
Energy – 199kcals; Protein - 30g; Carbohydrate - 11g; Fat - 5g.
375g linguine, or pasta of choice 400g salmon fillets 500g asparagus, trimmed and coarsely chopped Grated rind and juice of 1 lemon 4 cloves of garlic, crushed Large bunch of parsley 8 spring onions 1 tbsp olive oil
Cook the pasta in a large saucepan of boiling water until just tender, then drain. Place it in a large bowl, and cover to keep warm. Meanwhile cook the salmon fillets on a heated lightly oiled grill plate (or grill or barbecue) until they are lightly browned and you can flake them up. Boil or steam the asparagus until it istender, and drain. Combine the remaining ingredients in a small bowl and pour them over pasta. Then add the salmon and asparagus, and toss gently to combine. NUTRITIONl
Energy - 565kcals; Protein – 36g; Carbohydrate – 65g; Fat – 18g.
Salmon with coconut cream sauce This is a favourite of mine, and should be a favourite of anyone trying to follow a Paleo-style diet: one which tries to mimic what we were eating 500 years ago by focusing on fresh fruit and vegetables, lean meat and seafood rather than processed foods, dairy products and whole grains. ■ ■ ■ ■ ■ ■ ■ ■ ■
450g salmon, preferably wild 1 tsp sea salt (optional) 1 tsp freshly ground black pepper 2 tsp coconut oil 1 large shallot, diced 3 cloves garlic, crushed zest and juice of 1 lemon 200g-cup coconut milk 2 tbsp fresh basil, chopped
Preheat oven to 170C. Place the salmon in a shallow baking dish and sprinkle both sides with the sea salt and pepper. Heat a medium-sized frying pan over a medium heat. When the pan is hot, add the coconut oil, garlic and shallots. Fry the mixture gently until the garlic and shallots soften – around 3 to 5 minutes. Then add the lemon zest, lemon juice and coconut milk, and bring the liquid to a low boil. Then reduce heat and add the basil. Pour the mixture over salmon and bake uncovered for about 10 to 20 minutes. NUTRITIONl
Energy - 301kcals; Protein – 30g; Carbohydrate – 7g; Fat – 18g. AF
Image Thinkstock
“All things considered, salmon is a perfect food for increasing strength, fitness and performance” 32 www.alphafitagazine.co.uk
TheEveningWorkout
Back to
BASICS
First session
It’s all very well wanting to focus on big biceps, but let’s not forget a workout which includes full body movements is best for anyone keen to build strength and size. You should be able to complete this two-part programme at any gym
1
POINTS TO REMEMBER
■ This workout may look daunting, but you shouldn’t rush at it at once. It’s split into two sessions. You should aim to do each session once a week – no more than that. Each session should take about 55 minutes. ■ We’ve included a table at the end where you can record your progress.
SWISS BALL DUMBBELL PRESS
34 www.alphafitmagazine.co.uk
1 ●
2 ●
1 Lie on a Swiss ball and hold the dumbbells just outside the line of your shoulders. Always press your feet on the floor and drive your legs into the ground with tight glutes. 2 Start the movement by lowering the dumbbells smoothly from fully extended arms until they touch your chest just below your pectoral muscles. 3 ‘Kiss’ your chest with the dumbbells. Your elbows should be tucked in at the bottom of the movement. Extend your elbows and drive the dumbbells vertically until lock out. 3 ●
Do 3 sets of 8 reps
Should take approx 55 mins
2
SWISS BALL DUMBBELL PULL OVER 1 Lie on a Swiss ball and hold one dumbbell in each hand straight up above you. Bend your knees to approximately 90 degrees and squeeze your glutes to keep your hips high.
1 ●
3
1 ●
2 ●
2 Take the dumbbell back over your head with straight arms. 3 Once the weight has cleared your head flex at the elbow and touch the floor with the weight. 4 Pull your elbows towards your feet and return to the start position
4 ● Do 3 sets of 8 reps
2 ●
BARBELL FRONT SQUAT
3 ●
4
1 Set up a powerlifting bar just below shoulder height in a squat rack. Remove the bar from the rack, and rest it across the front of your shoulders, with hands as close to your shoulders as possible. 2 Stand with your feet approximately shoulder width apart with your toes slightly kicked out. Look forward. Flex at the hip and knees, maintaining an upright body position. 3 Descend to a point where your upper leg is at least parallel to the floor. Keep your bodyweight behind your feet. Push back powerfully using your knees and hips and glutes, and keeping your chest upright.
DUMBELL STEP UP
1 Stand in front of a box that is big enough for your knee to be bent at 90 degrees when you put your foot on it. With a dumbbell in each hand, rise up on the toes of your back foot - so this leg can’t be used to add power to the drive. 2 Drive up to bring your body weight up onto the box, keeping your forward foot flat and using your glute to extend your hips powerfully. Bring your trailing leg up and through to the front. 3 Finish with what was your trailing leg raised high in front of you with the knee flexed at 90 degrees with your toes pulled up. Balance in this position for a few seconds before stepping down and reversing the leg movement. 1 ●
2 ●
3 ●
Do 3 sets of 12 reps (6 for each leg)
3 ●
Do 3 sets of 8 reps
➔ www.alphafitmagazine.co.uk 35
TheEveningWorkout
5
MILITARY PRESS
1 Grip a barbell slightly wider than shoulder width. Stand with your feet shoulder width apart and square. 2 Draw the barbell over your head. 3 Push your chest through under the bar, lock your elbows out, and look forward. The bar should finish over the crown of your head. Slowly return it to the starting position.
6
Do 3 sets of 8 reps
1 ●
2 ●
3 ●
TRICEP DIPS
1 ●
2 ●
3 ●
1 Prop yourself against a low stool or step with both hands behind your back, supporting your weight. 2 Lift your body off the floor to the point where your arms are straight. 3 Lower yourself back by flexing at the elbow to 90 degrees. Push back up through your elbows back to the starting position. Do 3 sets of at least 8 reps
7
FRONT PLANK
Lie on the floor with your body supported only by your toes, elbows and forearms. Find a neutral position for your shoulder blades which is between full protraction and retraction. Keep your trunk horizontal and prevent your lower back collapsing towards the floor. Squeeze your glutes
36 www.alphafitmagazine.co.uk
8 and keep your stomach tucked in. You should look like you are standing up in terms of alignment through your ankles, knees, hips and shoulders. Hold this position for the duration and prevent your Do 3 hips moving backwards or sets of 30 towards the floor. seconds
SIDE PLANK
Lie on your side on the floor with your elbow underneath your shoulder propping you up. Take your other arm straight up into the air to help you keep your shoulders square and prevent rotation. Hold this position for the duration and prevent your hips moving backwards or towards the floor. Squeeze your glutes to maintain a straight line from your feet to your shoulders.
Should take approx 55 mins
9
ALEKNAS
Second session
1 Lie flat on the floor with your arms and legs outstretched. 2 Lift your feet and hands off the floor. Bring your knees up to your chest and touch them with your arms. 3 Slowly straighten your arms and legs from this position and stretch out. You should feel your core working to control the movement.
1
Do 3 sets of 12
1 ●
2 ●
3 ●
DUMBBELL SUMO SQUAT
1 Stand up straight with arms locked out in front of you, with a dumbbell in each hand, and your feet in a wide stance, toes slightly pointing outwards. Ensure your back is flat with your shoulder blades pinched and chest out. 2 Push your hips back, and descend into a deep squat position, keeping 1 ●
2 your heels on the floor. Try to get to a point where your hips are slightly lower than your knees. 3 Drive back up through your heels and stand up. Squeeze your glutes. Make sure your bum and shoulders rise together, and maintain a good posture throughout.
1 ●
2 ●
DUMBBELL LUNGE 1 Stand with your feet together. Take a step forward keeping your shoulders back, chest out at all times. Remember to keep your upper body upright - drop straight down and come straight back up. 2 On your front leg, make sure you take a big enough step so your knee doesn’t pass over your toes and you have to push back through your heel on the front leg.
Do 3 sets of 12 reps (6 for each leg)
3 ●
2 ●
Do 3 sets of 8 reps
➔ www.alphafitmagazine.co.uk 37
Should take approx 55 mins
TheEveningWorkout
3
DUMBBELL NEUTRAL GRIP OVERHEAD PRESS
4
1 Stand with the dumbbells held at the shoulders and palms facing in towards your body in a neutral position. Squeeze your glutes and keep your stomach tucked in. 2 Press the dumbbells overhead with your deltoids, keeping a neutral grip at all times. As you press be mindful of keeping a straight back – don’t over reach or bend from side to side as you drive vertically. 3 Slowly lower them back down, keeping your elbows in.
BENT OVER ROW
1 ●
1 Grasp a barbell with a wide pronated (overhand) grip. 2 Pull your shoulders back and push your chest out. Bend over by pushing your hips back into the stiff-legged position and let your shoulder blades lock out. 3 Pull the bar to your lower chest by keeping your elbows tucked in and pinch your shoulder blades at the top position. Slowly let the bar descend back to the start position.
1 ●
2 ●
5
Do 3 sets of 8 reps
3 ●
UPRIGHT ROW 1 Hold the bar with a shoulder width grip, chest out, shoulders back. 2 Squeeze your glutes and pull the bar upwards to your chin. 3 Lower the bar under control, maintaining your retracted shoulder posture. Do not allow additional extension through the spine.
2 ●
1 ●
Do 3 sets of 8 reps
38 www.alphafitmagazine.co.uk
3 ●
2 ●
Do 3 sets of 8 reps
3 ●
➔
AlphaFit-March.indd 1
2/1/2012 11:23:45 AM
www.alphafitmagazine.co.uk 39
Should take approx 55 mins
TheEveningWorkout
6
PLANK WITH ELBOW LIFTS
1 Lie face down on the floor with your forearms and toes running parallel, supporting your body weight. Keep your shoulder blades in a median position. 2 Lift one forearm off the floor by 1cm, without letting your hips twist. 3 Lower your arm back to the floor and repeat with the other arm. Remember to keep your trunk horizontal and avoid collapsing throughout your lower back towards the floor.
7
2 ●
1 ●
3 ●
Do 3 sets, lasting 45 seconds each time
PLATE TWIST
Photography Nathan D’Amour Words Brendan Chaplin
1 ●
2 ●
1 Sit on the floor with your knees slightly bent holding an Olympic lifting plate. Lift your feet off the floor slightly, and balance yourself. (You can cross your legs for this.) 2 Rotate your upper body from left to right. 3 Try to get the plate as close to the floor without touching it each time you rotate left and right.
Remember Rest for between 90 and 120 seconds between each set. Make sure you have a partner to spot you when you are using the rack.
3 ●
Do 3 sets of 12 reps
YOUR VERY OWN SCHEDULE First session Swiss ball dumbbell press Swiss ball dumbbell pull over Barbell front squat Dumbbell step up Military press Tricep dips Front plank Side plank Aleknas
WEIGHT (if using) SETS
Cut out and fill in REPS
SEcond session Dumbbell sumo squat Dumbbell lunge Dumbbell neutral grip overhead press Bent over row Upright row Plank with elbow lifts Plate twist
TheBigWorkout WEIGHT (if using) SETS
REPS
HEALTH FRIENDS LOVE LIFE
LIVE RIGHT Make the m ost of what’s left
Images Thinkstock
WHITHER THE WITCH? One of this year’s anniversaries passed in February with unsurprisingly little comment. It is now over 300 years since Britain had its last witch trial. On 20 February 1712 Jane Wenham, the Witch of Walkern, was found guilty – but subsequently pardoned by Queen Anne. That might leave us to ponder how the battle of the sexes has changed over the course of the last three centuries. Those more henpecked among us might say it’s changed a lot. But others might say not so much. After all, single older women in those days who were suspected of being witches were tied up and dunked in water to see how long they survived. Nowadays they might pay for such treatment at their favoured spa break.
www.alphafitmagazine.co.uk 41
LIVE RIGHT
HealthIssues
t a Horejust hot air? What really happens to your body when you allow yourself to wallow in a sauna? Does it have any proven benefit? Peter Baber investigates
Images Istockphoto, Thinkstock
S
OMETIMES, WHEN YOU come out of a sauna, you can really feel terrific. Especially if you’ve followed it up with a quick dip in a cold pool. You can feel like you’re up for anything – even posing as a Greek God for a while. Trouble is, that is only sometimes. At other times you sit there in the dark, getting sweaty, trying not to look at other blokes getting sweaty with you, and then you come out and feel that you haven’t really relaxed at all. You’re just as worked up as when you finished your workout. It’s at times like this that you start to wonder what the purpose of a sauna is. Do they have any real benefits at all? (We’ll be clear here that we are talking about the little wooden huts you find tucked away in the corner of the gym, not the “saunas” lit up in neon in slightly dodgier parts of town.) What happens to your body when you
42 www.alphafitmagazine.uk
begin all that heavy sweating is fairly easy to establish (see panel on next page). But whether there are any health benefits beyond temporary euphoria is a matter which has been thinly researched. Surprisingly thinly, when you consider how much the gym industry invests in saunas. Shaun Adams, director of Golden Coast, a company which distributes saunas across the UK, says new clubs automatically include saunas and steam rooms as part of their list of facilities. “The offering to the prospective member would not be complete without it,” he says. “It is all part of a complete experience.” It’s even more surprising when you consider how steeped in history the sauna is. We assume they were something those crazy Finns invented. While much of the research into saunas comes from the land of Mika Häkinnen, sweat bathing has been
a common pastime in societies around the world for centuries. The earliest recorded use of a hut for sweat bathing comes from a site in Scotland dating from 1500BC. You can just imagine those tartan warriors hunkering down between raids on the dastardly English.
So what are the medical benefits?
There are none that have been consistently, overwhelmingly proven, but here are three promising suggestions:
1. Keep colds away The common cold has a bigger impact on national productivity than any other ailment. Something worth remembering if you are fearful for your job. A trial by the University of Vienna in 1990 put 25 volunteers through regular bouts of sauna bathing for six months, while another 25 steered clear of any sweating. Researchers found that the sauna goers had a significantly lower incidence of getting a cold, particularly during the last three months. It wasn’t a total win, however: if the sauna goers did catch a cold (and we
➔
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LIVE RIGHT
HealthIssues
are talking about a country not known for its mild winters) these lasted just as long as their cooler friends’ bugs.
just 25 sessions in the sauna, and the patients showed no relapse after the treatment ended.
2. Run for longer
Then there are three more debatable claims:
In 2007 researchers at the University of Otago in New Zealand made six elite distance runners sit in a humid sauna for half an hour once a day for three weeks, and then do two runs to exhaustion at their top speed on a treadmill. (The sadists!) They made them repeat the same two runs after three weeks of not using a sauna. During the sauna period, the runners managed to increase the time it took them to be exhausted by 32 per cent. Researchers think this is because using a sauna boosts your blood volume.
3. Beat depression and fatigue Researchers at Kagoshima University Hospital in Japan in 2005 put 14 mildly depressed patients with appetite loss through a four-week course of sitting in an infra-red sauna for 15 minutes, five times a week, followed by a 30-minute bed rest. The mental complaints of those in the sauna group decreased compared with the control group, albeit marginally. They also put two patients with chronic fatigue through an infrared sauna once a day for 35 days, and then once a week for a year. They found complaints of fatigue had dramatically reduced after
Who’s that funny looking bloke on the bench...?
44 www.alphafitmagazine.uk
1. Improve your skin… …and not just by giving you a healthy glow. Adams cites Ageless: Living Younger Longer, a book by Ben H Douglas, a professor at the University of Mississippi Medical Center. In it, he claims that when you sweat in a sauna, the rush of fluid to the skin “bathes skin cells with a liquid rich in nutrients,” which “fills in the spaces around the cells” . Be highly sceptical, however, about any claims that saunas help you “detox” by removing chemicals from your body. Alan Boobis, professor of toxicology at Imperial College London, says it is extremely unlikely that you would gain any benefit in this way. “Perspiration is really only a very minor method of eliminating toxins from your body,” he says. The only way in fact, that you can remove really harmful chemicals is by chelation – the kind of therapy that didn’t work on Alexander Litvinenko, the Russian who was poisoned in London – or breastfeeding. Slim chance of that, mate!
2. Recover from injury faster Again, debatable. Two studies – one on runners at Loughborough University and another on cyclists at the University of British Columbia – suggested that
What sauna heat does to you Blood vessels dilate Heart pumps more to fill the extra volume ■ More oxygen goes to your muscles ■ EUPHORIA! ■ ■
immersing tired limbs in cold water – the kind of thing you would often do after a sauna – had a remarkable effect on recovery time. However NHS Direct recommends you don’t go into a sauna for at least 72 hours after a sprain.
3. Shed those extra pounds Look, you will lose a small amount of body weight when you sit in a sauna. But you will only put it back on again as soon as you drink fluid afterwards. Any bantamweight who is preparing for his weigh-in can tell you that. The idea isn’t totally far-fetched, however. Because saunas encourage your heart to beat faster, they may help you to start losing weight in the long run. A session in a sauna includes a mild cardiovascular workout that is the equivalent of a short walk. At this time of year, it’s probably far more enjoyable. Don’t forget the psychological aspects of sitting in all that heat, however. Stephen Colmant, a licensed psychologist for the Eastern Band of Cherokee Indians (and there is a strong tradition of sweat bathing among native Americans) believes the heat promotes self-esteem and group therapy. And Johnny Depp told an interviewer some of his characters were forged in the heat. “I was by myself in the sauna, 200 degrees, sweating and cooking myself and that’s where Captain Jack and Willy Wonka were born,” he said. “Weird, but that’s a good kind of solitude.” A place that helps generate ideas for multi-million pound box office successes can’t be a total waste of time. AF
Events you can train for now Everyone needs a goal to work towards when you are training. Otherwise keeping fit just becomes a chore. You probably already know about the 10K in your area in the next couple of weeks, but what about that marathon or ultimate endurance event you’ve heard about? Do you have time to train for it too? Alphafit aims to make sure that you do. We have partnered with the
largest multisport endurance calendar, Active.com, to bring you our own selection of some choice events coming up in the next month that you can work to now. As we always work a month ahead, you can rest assured we will be the first to let you know. So now you really have no excuse for not taking part. Just visit www.active.com to register for any of the events below, get your trainers on, and aim for that personal best.
April Monday
Tuesday Wednesday Thursday
Friday
Saturday
Sunday THE MEON VALLEY RISER Fareham, England
2 LEWES EASTER MONDAY FUN RUN Lewes, England
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KPMG GUERNSEY EASTER RUNNING FESTIVAL St. Peter Port, England
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LONDON CARDIFF 24
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London, EnglandCardiff, Wales
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WESTON PROM 5 - RACE 8
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Weston-super-Mare, England
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21 HARROLD PIT RUN 2012
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Harrold, England
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BORDERS SPORT & LEISURE TRIATHLON SERIES
Eyemouth, England
THE JOKER Salisbury, England
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THE HULL MARATHON Hull, England
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MAXIFUEL FINSBURY CYCLE PARK SERIES SPORTIVE RACE 90K & 180K London, Windsor, England Englan
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THE EXMOOR KENDAL BEAUTY SPRINT Somerset, TRIATHLON England Kendal, England
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GREATER MANCHESTER MARATHON
Manchester, England
MILTON KEYNES MARATHON Milton Keynes, England
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Featured Events: Meon Valley Riser – 1st April The 2012 Meon Valley Riser will be taking riders up some of the best climbs in Hampshire including Butser Hill and Old Winchester Hill. This event is a true test of fitness and a great way to kick-start your sporting season. Register now at www.active.com London Cardiff 24 – 13th-14th April This is one of the toughest challenges a running team can face, covering 160 miles in 24 hours non-stop! The race starts in London at Twickenham Stadium then sets out across the UK, and finishes 24 hours later at Millennium Stadium in Cardiff. It takes teams along country lanes and winding canals, through busy town centres and dark woods, along the edge of the sea, and up some steep hills. Are you up for the challenge? Register now at www.active.com Greater Manchester Marathon – 29th April After a 10 year absence the Greater Manchester Marathon is back! Around 8,000 runners will run one of the course flattest courses around, passing some of the city’s key landmarks and beautiful countryside. Great for anyone looking to do their first marathon, or for those looking for a personal best. Register now at www.active.com
The Hull Marathon – 8th April This is a new event in the running calendar. It will enhance the current programme of sporting events in the city, while promoting sport, fitness and a healthy lifestyle while raising much needed funds for local and national charities and good causes. Register now at www.active.com Exmoor Beauty – 22nd April The Exmoor Beauty is designed for you, the rider, to enjoy the scenery of Exmoor without having to battle the conditions. The route takes in parts of the Exmoor Beast event with a fantastic technical decent off Dunkery Beacon into the finish. The Beauty is more of a social but still challenging ride with the feed station in the village of Dulverton by the local pub, so the family can enjoy the day too and feel part of the event. Register now at www.active.com
Relationships
m e h t t Ge e h t o d o t Images Thinkstock
CHASING
It’s that rare time when women are “allowed” to propose to men. So how do you get her to go down on one knee? Follow Tori Leckie’s advice and you’ll have women proposing marriage and more... 46 www.alphafitmagazine.co.uk
T
HIS IS A LEAP YEAR, which convention dictates is the only time when a woman can propose to a man. Some claim the reverse proposal can only happen on the extra day, February 29, but tradition says it can take place at any point during the year. So play your cards right and you may just have someone special get down on bended knee. Bear in mind, though – and this is coming from a female – that being proposed to does not absolve you from being the king of bling and buying her the sparkliest of rocks that your bank manager will permit. Ignore this advice at your peril! Personally, I adore chasing. Women love to feel empowered, but what do you need to do to initiate this? Begin by creating a magnetic first impression. So often you boys screw up from the outset. You don’t need the swagger and suave of Brad Pitt. You just need to approach a girl with complete confidence (I said confidence, not arrogance), spark up conversation that denotes genuine interest in what she has to say, and give her your undiluted attention. Focus on coming across as powerful and self-assured rather than needy and eager. The latter equates to a turn-off of epic proportions.
A CLICHÉ BUT TRUE: ABSENCE REALLY DOES MAKE THE HEART GROW FONDER, SO DON’T LINGER. Have a chat, have a laugh, exchange numbers, then make yourself scarce. Call too soon and there’s no anticipation. No anticipation means no motivation. No motivation means she won’t be left trying to look cool but internally begging for more. NEXT UP: ATTENTION. Along with the entire species, I love attention, but make sure you pay her the right kind. Flashy gifts or overt comments (“I love your skirt that’s so short it makes the world your gynaecologist,” for example) should be given a wide berth and replaced with subtle mentions of how she was in your
LIVE RIGHT mind that day or that you had a dream about her. Work too on getting in her head to the point of mild obsession. If she fancies meeting for a drink after work on Friday or calls you up mid-week to coincide workouts at the gym, feign calendar meltdown and tell her you’ve already made other plans with a friend and she (make sure it is a she) won’t be happy if you bail. In short, make her want you! Then, albeit in a casual and joking way, test her by getting her to qualify her eligibility. Ask her, for instance, what makes her more special than other girls, or what she considers her top three most alluring qualities. You’ll be taking power, much like the bigwig in an interview situation. MASTERING THE ART OF MAKING HER LAUGH IS VITAL. We all know of plenty of short, balding guys who have managed to bag a hot stunner because of their shining sense of humour. Make a woman laugh and you not only create
‘
YOU DON’T NEED THE SWAGGER AND SUAVE OF BRAD PITT
feelings in her that she simply can’t ignore, but you’ll also have her falling sideways to spend more time with you.
’
KEEP YOUR CARDS CLOSE TO YOUR CHEST. Let her do the work by asking all the questions and keeping an air of mystery in your replies. Maybe, perhaps and possibly are three very useful words! Finally, while I don’t wish to state the obvious, just stop chasing! Stop being a lovesick puppy and instead, become enticingly mysterious. Stale pickup lines and nervous chat are so passé they certainly won’t help you nail the Holy Grail. So there you have it. Top tips from a (top!) bird. It’s all down to you now. Make 2012 your best yet by getting one very special girl on her knees – to propose to you, filthy minx that she may be! AF
www.alphafitmagazine.co.uk 47
GEAR,TOYS & GREAT IDEAS
Diversions
Kit, caboodle, inspiration and brain food for the active man Inside this section 52 Gear Winter running
54 Gadgets
Technology + toys
56 Train like...
Andy Murray
How to train like a professional tennis player
62 Weekend diversion
Climbing high mountains
66 Mid-life
adventures
Still fit at 40?
Inspiration,not instruction T
HAT, THEN, is the hard part over. So far this launch issue we have shown you how to work out in a way that fits in with your hectic lifestyle, what to eat, what to wear, and how to survive modern relationships. But we are aware that you probably want a little bit more than that. A busy man like you wants something stimulating, something you can get excited about for the future. Something you can while away the time thinking about. So let us do the inspiring.
Are you looking for a useful way to combine that super level of fitness you’re acquiring with a chance to see some of the world’s most dazzling beauty spots? Then perhaps mountaineering – real mountaineering, not pussying about in the foothills – is the thing for you. Read on for more. Perhaps at this stage you feel that’s enough exercise, but you still wonder how the super athletes do it. People like Andy Murray, forever trawling the world
whacking balls about, often in tennis games that go on for hours. How does he do it? We reveal all. There’s aspirational stuff too. Such as kit you could get to make sure your running programme continues through the coldest weather. If you feel like a little more entertainment, don’t miss our round-up of the latest crazy sports-related apps and techie products, or just a few of the little diversions below. Whatever your inclination, sit back and enjoy!
Working out through history: PART 1
Images Thinkstock
Where we go back to see how our ancestors did it...
50 www.alphafitmagazine.co.uk
“NASTY, BRUTISH AND SHORT” is how English philosopher Thomas Hobbes described the average life of men in primitive societies. But he can’t have had Stone Age man’s workout routine in mind. All that flint chipping and axe building would have done wonders for the biceps, while if you’ve ever been to see cave art in places like Lascaux, you’ll appreciate that they must have had some agility to
get up to these places. Then there’s the women folk – just think of them leaving little to the imagination under the odd animal skin. Even the food might not have been bad – the latest thinking is that Stone Age man tended more towards eating berries and fruit rather than meat, so they must have been super healthy. Okay, so there would have been the odd Neanderthal to slay, and sanitary conditions were less than ideal, but Stone Age life? Don’t knock it. Not necessarily.
LATERAL THINKING SPOT My 100g jar of marmalade says it contains 67g of fruit and 45g of sugar. Add 65 to 47 and it comes to more than 100. How can this be? Answer next issue.
Downloads of the month Five crucial tracks for your workout
Warm up with... Take Care, Drake Feat Rihanna
Alphafit’s director Daniel Bond shares his workout playlist.
Work out to... Get Out Of My Head, Redlight Guilt, Nero Tarantula, Pendulum
Send in your favourites to editor@alphafit magazine.co.uk
Quote of the month “Victory awaits him, who has everything in order - luck we call it.” Roald Amundsen
Why we like it IS IT REALLY TRUE that you can become luckier – get that job, get the girl of your dreams – just by being better organised? The Norwegian who beat Captain Scott to the South Pole clearly thought so. After all, he beat Scott largely by relying on huskies, who were used to the conditions. Scott, being a true Brit, opted for horses instead. Then again, think of all those X Factor wannabes who claim to have spent all their lives singing, and still sound like a cat with a sore throat playing the harmonica. For a real definition of luck, check out Spanish film Intacto. Based around a man who thinks he can “infect” people with luck, it ends with a game where a group of people have to run through a wood blindfolded to see who is lucky enough to make it to the other side. Our man falls – at the last tree. That’s luck for you.
WIN!
Chill out with... Give Me Love, Ed Sheeran
Listology
A top ten list each issue to get you thinking Top ten gross but nice food ideas
1. Chocolate and dark beer 2. Peanut butter and jelly 3. Cheddar and runny honey 4. Frozen or fried grapes 5. Raw pastry 6. Brandy butter – on its own 7. Sausages and marmalade 8. Coffee burgers 9. Strawberries and pepper 10. Stone cold tea
Got a list you’d like to share? Send it in to editor@ alphafitmagazine.co.uk, and we just might publish it.
WE’LL PAY YOUR GYM MEMBERSHIP FOR A YEAR! IF YOU NEED PROOF that reading AlphaFit can benefit your wallet as well as your waistline, here it is. Go to alphafitmagazine. co.uk, fill in a few details about yourself, and one lucky entrant will have his gym membership covered for a whole year by us!
www.alphafitmagazine.co.uk 51
GEAR
Diversions
Essentials Trainers
Are you gearing up for your first 10K? You don’t need to spend any more than £150 to get yourself kitted out in top quality performance gear, says Wesley Doyle
T
HE ACT OF RUNNING may well be free but the kit to do it in can be anything but. In the sports clothing industry “budget” is an ugly word – no company wants to be seen as the blue label of sports gear. But “entry level” is acceptable, and that’s where your money will go furthest. Entry level is exactly that – kit for people who are starting out. And as with all technical clothing it’s what you’re not paying for that makes it cheaper. The additions that more experienced athletes require to perform personal bests or endurance events are simply not needed by the novice, especially if you’re not sure whether this running lark is really for you. You can still enjoy the confidence that comes with wearing gear that is going to enhance your performance. So before you start spending big, pick up what you need to start small. Training for a 10km run is a good way to find out whether the fitness bug has sunk its teeth in deep or is just having a nibble.
Gettingready for your first time Horizon Coolmax running sock
52 www.alphafitmagazine.co.uk
Sorry, that old pair of Adidas Gazelles isn’t going to cut it. But don’t worry: you don’t have to spend a fortune. In fact it’s possible to pick up a decent pair of name shoes for around £50, especially if you shop around. Finding your ideal pair of trainers depends on many factors – your build, the way you run, what you intend to run on and, obviously, the shape of your feet. Many shops offer a free fitting service that will take into account all of the above and find the perfect shoe of you. However, their recommendation may end up being at the pricier end of the scale – they’re running a business after all - and you may feel pressure to buy. A good all-rounder for the neutral runner is the Saucony Grid Ignition 2 (£50, from Amazon). It’s got a breathable upper that keeps your feet cool and also has an independent heel-crash pad, which is ideal as beginners have a tendency to land heel first. Likewise Asics GelOberon 6 (£54 from www. chainreactioncycles.com) has Asics’ High Abrasion Resistance Rubber at areas of heavy contact for the same reason, as well as gel in the rear foot to cushion and stabilise your foot during heel contact.
Socks Forget your footie socks what sits between you foot and your trainers is important. Your socks and shoes should work
t
Optional extras Saucony Grid Ignition 2
Adidas Response Formotion short tights
together to cushion and support your feet and prevent movement which could result in blisters. Look for plenty of elastication at the ankles and arches. Hilly Marathon Fresh socks, (£7 from www. hillyclothing.co.uk) are a light, cushioned running sock without seams that can rub and cause problems. For a slightly cheaper option Horizon Coolmax Running socks (£6 from www. horizonsocks.co.uk) fit well with their elasticated arches and ankles and are still thin and breathable despite having a well-cushioned underfoot.
Shorts Unlike Alan Partridge, it’s not “popping out” you need to worry about when wearing a pair of ill-fitting running shorts. When you move up into the 10K and beyond club you’re running the risk of chafing. And that ain’t pretty. Adidas Response Formotion short tights (£25 from www.adidas.com/ running) are cycling-style shorts that are comfortable and supportive and cut down on the movement a baggier pair of shorts may cause. With minimum seams, a reflective stripe and a rear pocket, they’re one of the basics from Adidas’s beginners’ range. If you’re not comfortable with such a figure-hugging style, then the Adidas Response
Formotion 5in shorts (£23 from www.adidas.com/ running) are more traditional shorts in a thin and wicking fabric which doesn’t cling.
Top The one rule of thumb when buying a top to run in is to keep away from cotton. It will hold moisture to your skin, preventing it from evaporating, which is unhealthy as well as unhygienic. Look for a technical fabric such as polyester that has a wicking finish that will keep you dry and cool. The Adidas Response shortsleeved T-shirt (£23, from www.adidas.com/running) is well-fitted, with great wicking and breathable inserts. It’s bright orange as well, which will ensure you stay visible. For the real no-frills option you can do worse than Craft’s Active Run Tee (£15, email craft@ united-brands.co.uk). It’s a
Adidas Response Formotion 5in shorts
slim-cut, basic shirt that feels good under a jacket.
Jacket Whether you run in it or not you’ll need a jacket for before and after the race to keep warm. Look for something that is water-resistant, windproof and is also lightweight, breathable and will fold down small so you can easily run with it should you heat up. Craft Active Run Jacket, (£55, email craft@united-brands.co.uk) looks and feels good. The cut is slim and ergonomic and there are mesh vents in the areas where you sweat the most. There are cheaper jackets but the extra investment gets you a whole bunch of technical extras such as a high neck lined in soft mesh, a drawstring hem which can be adjusted through the side zip pockets and a chest pocket designed for your iPod or phone.
Garmin Forerunner 110 Price: £101 Contact: www.amazon.co.uk Why: This easy-to-use, GPS-enabled running watch measures your runs and allows you to monitor your training and advances in fitness. You can download the information to your PC and map your run on satellite.
Sunwise Equinox sunglasses with interchangeable lenses Price: £35 Contact: www.lansonrunning.com Why: Sunglasses are not just for the warmer months. With a choice of three different lenses these will give your eyes all-year-round protection come rain or shine.
Craft Active Run Jacket
Adidas Response short-sleeved T-shirt
Y-Fumble Arm Pocket Price: £6 Contact: www.sweatshop.co.uk Why: If you’ve only got your keys, phone and money with you then you can get away with an armband rather than a pouch. This gives a secure and comfortable fit that won’t distract you from the run.
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GADGETS
Diversions
AN EXTRA WOW From an ideal
fitness app to a camera that will record your best moment wherever you are, Matt Risley profiles the latest gadgetry you need to get your hands on
Cy-Fi Wireless Sports Speaker Hands up who hasn't decried the oblivion-sparking solitude of the generic headphone? Cy-Fi's groundbreaking Wireless Sports Speaker aims to change all that by allowing you to plug a nifty looking shell-shaped speaker onto your bike/boat/hiking bag to transmit your iPod/iPhone's playlist out loud. It erases the risk of your earphones affecting your hearing and the dangers and obstacles all around you, and with a wireless range of up to 30 feet and up to six hours playback time, it's the perfect sound system for those on the move.
54 www.alphafitmagazine.co.uk
Powerball 350Hz Metal Pro Spending hours in the gym and taking time out to try the latest outdoor fitness craze are tried and tested ways of burning up calories – but they're also guaranteed to take up much of your precious time. So it’s good to know that the Powerball is the ultimate in multitasking fitness brilliance. What looks like little more than a shiny tennis ball is in fact a non-impact conditioning and toning device that helps strengthen your arms and wrist with baffling but proven success. The ball within rotates faster and faster until it reaches almost 15,000 rpm, exerting up to 80lbs of pressure on your arm, wrist and shoulder. Looks weird, feels weird, but the simplicity of use and guaranteed results are hard to beat.
Endomondo There are countless fitness tracking apps out there, but Endomondo is not only the most comprehensive, it's also the most responsive to the needs of its audience. Continually updated to remedy irritating glitches, it can track almost any exercise automatically using its GPS tracker. It also has some useful techy algorithms based on your height and weight to determine calories lost. You can manually update the more obscure ones with ease. Throw in the now requisite (but always mildly eerie) personal audio trainer (“You can do it,” it keeps telling you) plus a thriving online community to help share your latest workouts and compete against each other, and you've got a near never-ending motivational fitness machine.
GoPro HD helmet camera For those of us who like to live life at its most extreme, the hardest thing is learning how to capture the small moments as the world goes whizzing by. Luckily, GoPro has come up with a helmet mountable camera that allows you to record your most jaw-dropping motocross, biking, ATV or snowboarding moments in glorious wide-angle 1080p (and 60fps in 720p). With over 2.5 hours recording time on a single charge, there's no better way to capture the thrill of your craziest fitness high.
Sky Sports News When it comes to keeping on top of breaking news and the latest sports scores (and for once that doesn't merely translate to “football results”) on your smartphone, there's really no better contender than the Sky Sports News app. Quick, incredibly fluid, intuitive and stuffed with gorgeous video content, it allows you to search results and major news stories with ease, and even comes bundled with Sky Sports radio too. The only thing it doesn't have just yet is your own personalised Georgie Thompson avatar to cheer you up when your team/sporting hero crashes and burns. But give it time…
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TRAINING
Diversions
Make it like Murray
Still think tennis is just a case of a few knockabouts? Think again. Real tennis players have to train long and hard. Brendan Chaplin shows you how
Image Shutterstock
T
ENNIS IS NO LONGER the relaxing Sunday afternoon sport that many perceive it to be. These days it is a rip-roaring manoa-mano battle of strength, speed, agility, power and of course, skill. We’ve all seen our very own Andy Murray displaying enviable levels of athletisicm during a grand slam match. Murray is an excellent example of how a good physical training programme can improve your tennis game. It’s no secret that he is busting out heavyweights in his winter training block under the guidance of his strength and conditioning (S&C) coach Jez Green (jezgreen.com). Here’s a quote from the man himself referring to his S&C programme in 2008: “It changed my game. I put in so much fitness work that it helped me mentally as well. It wasn’t as tough to play long matches anymore. I was lasting
better in long matches.” The use of weight training has been shown to improve sports performance by increasing the force-producing capabilities of the body. If you put more force through the floor you’ll move faster and more explosively. The other key use of strength training is to prevent or reduce injuries. Sport places high demands on the body, well in excess of our own bodyweight. While bodyweight exercises such as Turn the press-ups and lunges might page to see form part of an athlete’s our range of training programme, they t exercises to ge just don’t cut it when it comes to getting stronger you as fit as and more resilient. It is Murray important to use heavyweights to develop high levels of strength. A stronger muscle is able to resist more impact, and in a sport like tennis, with the speed of the modern game, that robustness is absolutely paramount.
➔
Brendan Chaplin is the head of Strength and Conditioning for Leeds Metropolitan University. He writes a blog on all things strength and fitness at www.brendanchaplin.co.uk and has a members only online programme design and fitness community over at www.strengthandconditioninguk.com
56 www.alphafitmagazine.co.uk
Andy Murray shows the benefits of strength training
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TRAINING
Diversions 1 Deadlift
Here are some exercises that tennis players should be doing
3 Lateral lunge
The deadlift has to be the best exercise for total body structural strength development, a key facet for tennis performance. It targets the key muscles for explosiveness – the glutes – and it builds strength with range of motion which is very important for tennis. Deadlifts are a better exercise choice than other classic strength movements such as back squats for longer limbed athletes (a class which includes many tennis players) as the hip position is slightly higher than in squats. Change the foot position to make it more tennis-specific and perform what is known as the
1 ■
Training for tennis
2 ■
Sumo deadlift. This variation targets the adductors, a key muscle group for strength in low positions. Key points: 1 Make sure your shoulders are in front of the bar and the bar is close to your shins. Grasp the bar with your hands shoulder width apart. 2 Push your chest out and your hips back to flatten your back. Take a deep breath and tighten your trunk area. Look straight ahead and pull your shoulders back. Always lift the bar slowly to begin with, and then speed up. 3 Drive your hips through as your lift the bar. Do 3 sets of 6-8 reps
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1 ■
2 ■
This is a great exercise for training that explosive push-off and recovery to enable you to get to that next shot more quickly. Most people need only use their own bodyweight to begin with before adding external weight. It trains the adductors, quads and glutes in a more specific way than that used in deadlifts and squats. The exercise can be done on court or in the gym and actually makes a good addition to a warm-up over time. Key points: 1 Start by standing tall, lifting one leg and balancing.
3 ■
2 Step to the side with the bent leg. 3 Absorb the force and push back to the start position. Try to keep your chest out and push your hips back as you step. Over time try to get lower in the squat position before pushing off. Your non-bent leg should remain straight at all times. An intermediate stage is to work on your strength in this position by performing lateral squats. You stay in the wide base position and work on controlling the force more than producing it. Do 3 sets of 6 reps each leg
4 Split squat hold with cable 2 Split squats The split squat is an excellent exercise for tennis players because it builds strength one leg at a time. All movement is initiated by one leg pushing before the other, and on many occasions the contact point for a groundstroke will be in some kind of lunge position very similar to the split squat. This exercise improves speed and stability. You can use dumbbells or barbells but aim to complete 3 sets of 15 repetitions on each leg with
1 ■
2 ■
1 ■ your own bodyweight before you consider adding external loads. Key points: 1 Ensure your feet are in a wide lunge position with your weight through the front heel and the rear toes. 2 Take a deep breath and descend into the squat position shown – your knee should be close to but not touching the floor. 3 Push back up through your front heel and repeat for the remainder of the set before changing legs. Do 3 sets of 6 reps for each leg
3 ■
3 ■
2 ■
This exercise develops the stability needed for heavy groundstrokes. Key points: 1 Stand next to the cable machine holding the cable with both hands and with your legs in a split position, inside leg forward. 2 Pull your shoulders back, push your chest out, and tighten your abdominals. 3 From here, press the cable out and hold it ahead of you. You should feel the tension through your hips and core. Make sure you do both sides of your body. Do 3 x 30 second holds each side
Turn the page for more great tennis training ➔ 58 www.alphafitmagazine.co.uk
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TRAINING
Diversions 5 Kettlebell swing The kettlebell swing is a great exercise for developing an explosive posterior chain, something all tennis players need. It is also very simple. Key points: 1 Hold the kettlebell in front of you with both hands. Have your feet slightly wider than hip width apart and your toes pointed out slightly. 2 Bend your knees and push your hips back
1 ■
to initiate the swing, then drive your hips through and drive the kettlebell forwards. 3 Keeping your arms locked out, let the kettlebell move forwards then guide it back to the start position and through the legs. Repeat the process and keep your chest out at all times to flatten your back. Do 3 sets of 20 reps
2 ■
Going for speed
A
S WELL AS strength training there are other areas that need to be considered by every tennis player, from recreational participants to the elite. The sport requires a high level of speed and agility. This can be trained for using on-court drills as well as gym-based exercises that are more specific in nature such as side lunges, hopping and jumping drills and reactive bounding exercises. Then there is the all important injury prevention work in addition to the strength training. This includes exercising your mobility and flexibility, and doing tennis specific work that must be completed in order to survive the demands of the sport. 60 www.alphafitmagazine.co.uk
3 ■
KEEP MOVING Hand walk out
1 Start by touching your toes and stretching your hamstrings for a second. Slowly walk
Added extras With the demands placed on their bodies, tennis players need to be well hydrated and focus on recovery through a good nutrition programme. Aside from eating a balanced diet – including large amounts of vitamins and minerals as well as a good amount of carbohydrate and protein – there are a number of supplements that are worth considering including in your diet.
Here are my top 5 supplements for tennisplayers:
1
Vitamin D3. Vitamin D is known for its ability to boost the immune system. Many people suffer from deficiencies in vitamin D, and vitamin D3 is a more effective than D2. For athletes vitamin D is excellent as it has the added effect of reducing inflammation in the muscles, which may aid in faster recovery from training stresses. I would recommend up to 2500iu per day if you are training intensely.
Here’s a couple of good mobility exercises for tennis players
your hands out into the tall plank position. 2 Perform a push-up. Walk your hands back to the start position,
keeping your legs straight at all times. Finish with hands locked out overhead. Do 3 sets of 10 reps
2
Electrolytes. They aid hydration, improve your immune function and general health. Although you might not notice any immediate benefits, electrolytes are very important for keeping your body hydrated and for optimal recovery. I recommend SuperHydro, a product from Science in Sport. Glucosamine sulphate with chondroitin. This is a must for any high impact sport like tennis. Essentially glucosamine helps to rebuild and lubricate joints and chondroitin sulphate helps to provide lubrication to cartilage. Both are individually beneficial but together they work even better. 1g of each is the way forward. Good quality fish oil. Everyone knows about fish oil these days, but a lot of people still don’t use it regularly. It is an excellent supplement for both general health and performance. It does everything from increasing the fat burning capacity of the cells to helping with hormone production, and even reduces inflammation throughout the body. Different doses are recommended and some are very high indeed. MyProtein does a decent version called Super Omega 3. Science in Sport has released a sachet form of it, which is excellent although it tastes awful.
3
4
2 ■
1 ■
Lateral lunge
1 Place your feet together with your toes facing forwards. 2 Keeping your chest
out, take a large step to the side and plant your foot with your toes facing forwards. 3 Push your hips backwards and
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2 ■
descend into a deep squat position. Push back from this leg and repeat on the other side. Do 3 sets of 8 reps each leg.
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5
What about endurance? A
groundstrokes are explosive efforts that use predominantly anaerobic pathways, superimposed on a background of submaximal aerobic activities. To imitate this type of energy demand use interval training. Instead of throwing yourself into high intensity sessions, start your training with longer rest periods so you can develop the speed and power required.
tennis player is not one of continuous steady state activities. Research has shown that physical exertion during tennis involves high-intensity efforts interspersed with periods of variable duration and low-intensity activity, during which active recovery takes place. This can be both between points (usually around 20 seconds) and sitting periods. Essentially serves, sprints and
Endurance programme
Week
2
Here’s a 6 week treadmill programme to get you up to speed for the on-court action. Do these sessions on as fast a speed as you can and start each session with a dynamic warm-up and a pulse-raising jog for five minutes.
Session 1
Sprint 20 secs, rest 60 secs x 20
Sprint 20 secs, rest 60 secs x 24
Sprint 30 secs, rest 60 secs x 20
Sprint 30 secs, rest 40 secs x 20
Sprint 30 secs, rest 30 secs x 20
Sprint 30 secs, rest 30 secs x 20
Session 2
Sprint 1 min, rest 2 mins x 15
Sprint 1 min, rest 2 mins x 15
Sprint 1 min, rest 90 secs x 15
Sprint 1 min, rest 90 secs x 15
Sprint 1 min, rest 1 min x 15
Sprint 1 min, rest 1 min x 15
PM
AM
TENNIS MATCH over five sets can last anything up to five hours and even more in some cases. The epic IsnerMahut match at the 2010 Wimbledon championships is the longest recorded match in history, lasting over 11 hours. But how do you train for that kind of endurance? You need strength, speed and agility, and 3-5 hours of endurance in the tank. The activity profile of a
1
Wednesday Thursday
Friday
3
Saturday
4
Monday
Tuesday
Sunday
Endurance session
Rest
Endurance session
Speed and agility session
Stretching and mobility session
Rest
Rest
Tennis session
Weights session
Tennis session with speed work in the warm-up
Weights session
Rest
Tennis session/ match
Rest
5
6
Putting it all together So with all the physical qualities a tennis player needs to develop, how would you put these into a typical week’s training? Here’s a basic outline for the tennis player looking to up their game by including some endurance and strength training.
www.alphafitmagazine.co.uk 61
Image Thinkstock
A good recovery formula. As mentioned, immediately after training your body needs nutrients super fast in order to optimise recovery. Aim to take in around 20g of protein and these are best combined with carbs in around a 1:3 ratio so 20g protein to 60g carbs. Be aware that this will be fairly high in calories, so if you are in a heavy dieting phase it may not be appropriate. But if you are in a general training block such a formula is very helpful in boosting recovery. Some recovery formulas contain other supplements in addition such as glutamine and creatine. These are good options, provided you are aware of the quantities and include this within your overall supplement programme and diet.
WEEKEND
Diversions
Some troughs, but mostly peaks Looking for an activity that gets you fit, takes place in beautiful scenery and gives you a sense of god-like achievement? Climb the world’s highest mountains. But you’ll need nerves of steel, says Jim Simpson
M
OUNTAINEERING IS such an intrinsically foolish occupation that it’s really only existed for the past couple of hundred years. Before then, people sensibly stayed away from such dangerous places. The mountains remained places of the imagination, of mythical ogres and trolls, and refuges for only the most desperate. But such are the fierce joys to be encountered there, it is not just the hardcore adrenalin junkies who pit themselves against the highest summits but committed cowards like me. The reasons for becoming a mountaineer are a cluster of ideas that roughly match everyone but in different degrees – and at different times. For some of us it is the idea of taking responsibility for yourself in uncertain circumstances, making decisions upon which your life and that of your companion will depend. That idea that you take charge of your life and accept the consequences has grown in appeal in a modern
62 www.alphafitmagazine.co.uk
world so often devoid of risk. Or there is the awe and amazement as you scale the sublime beauty of the peaks as they collide with the clouds and the sheer enormity of the landscape. Then again there is the surge of adrenalin as you surmount the obstacles to the summit and the frisson of fear as you look down and realise that any mistake will be your last.
T
HERE IS ALSO the extraordinary escape from the everyday – you never think about work when you are in the mountains, you are too busy, the environment so far removed from all that is familiar. And, afterwards, the pride of achievement – and the relief, of course, that you all got back without leaving anyone behind and that you are in one piece. There is some fitness benefit to be gained from mountaineering, but most mountaineers get fit in order to climb mountains. The reason I spent the spring running up Pen-y-ghent, one
of the Three Peaks of Yorkshire, was to make sure I didn’t waste my week in the Alps that summer. If you spend a lot of time in the mountains you will get fitter but it is really important to be fit to start with because you have to be able to move at speed to get out of harm’s way, to be able to reach the intended summit, and to get back to base before dark. Spending a night out – being literally benighted – is an experience you should be prepared for, but do your best to avoid. For a lot of people mountaineering is an extension of something they have done already, whether that is rock-climbing or hill-walking. For me getting into serious mountaineering was an accident – an offer that seemed too good to refuse. A couple of years ago a mate and I had gone trekking in Nepal so we thought we knew about altitude. His son wanted to do the Seven Summits Challenge – the
tallest peak on each of the seven continents – and was going to Mount Elbrus in the Caucasus. (It’s the range that roughly marks the border between Russia and Iran, although Azerbaijan, Armenia and Georgia come in between. Oh yes, and there’s that jolly place called Chechnya not far away as well.) Why not come too, he said? And why not, indeed? How much more demanding could
these terrors dwindled against the fear of falling as we all struggled with the unfamiliar task of walking with crampons on steep slopes. Crampons have sharp teeth that grip on the snow and ice but also can trip you up if you snag them in your gaiters. I found that out while crossing the saddle between the two peaks of Elbrus, when I fell and had to use an ice axe in earnest. The path up to the summit was
"I later found out that people had fallen and died there, slaloming down the slope headfirst into boulders at more than 70mph"
Jim conquers his fears and Mount Elbus to enjoy a brief but breathtaking few minutes on the summit. The climb was often a ‘dull, exhausting trudge’ but worth it for the sense of awe and achievement
it be? It was 5,642m high, but we would have a guide. Well, the truth is that the experience was a lot more than any of us had bargained for. The energy-draining effects of altitude, the steep terrain and long days were tough enough. But the political situation was also worrying. From the scary landing at the airport in Mineralne Vodye – that is Russian for mineral water – all the way into the mountains there were far too many soldiers with guns looking too nervous for comfort. Even our guides were frightened by the conscripted teenagers armed with automatic rifles, because it was never absolutely clear whether the soldiers had been told that we were not to be targets. Elbrus is right in the middle of a predominantly Muslim territory and right on the border with Georgia. Not long after our trip nine tourists were gunned down by Islamic extremists. But on the mountain itself
also an icy traverse that felt desperately treacherous. I later found out that people had fallen and died there, after slaloming down the slope headfirst into the boulder field at the bottom – at more than 70mph.
T
HE WHOLE EXPERIENCE should have been enough to warn the pair of us off mountaineering for good. At the time the walk to the summit was a dull, exhausting trudge that was as exciting as a conveyor belt – you must walk fast enough to cover the ground but not so fast that you become breathless and have to stop. And you must all walk at the pace of the slowest – that was me actually, so it was painfully slow. Even the summit, for all its glory, was anticlimactic. All summit photos have the same ingredients: snow, rocky peaks and people who look bloated with all their thermal gear grinning at the camera wearing their altitude goggles.
www.alphafitmagazine.co.uk 63
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WEEKEND
Diversions And, once you have taken the photos, the challenge is to get off the summit as swiftly and as safely as possible so you are only ever there for ten minutes at the most. Yet the combination of physical and mental challenges with the eye-blistering beauty of the landscape somehow ensnared us. Within months my friend had climbed Kilimanjaro and I was in the rather lower Cairngorms, practising ice axe arrests and how to walk in crampons – with varying degrees of success.
A
ND THIS IS despite the dangers. Type ‘mountaineering deaths’ into Google and you get 1.15 million results. As with most people I try to minimise the chances of an early death. I train, I get away to Scotland and climb what are regarded as ‘safe mountains’ and I go with people far more experienced than me – and hire a guide with years of experience, if that is possible. But the truth is that no mountain is safe. If one claims that it is, all that means is that you are statistically less likely to
Jim and friends enjoy a legal high
die upon it than on another. And even the most experienced mountaineers with the best guides can come to grief. Recently followers of climbing website ukclimbing. com were transfixed by the plight of a climber and guide who were trapped by a weeklong storm on the Grandes Jorasses while multiple rescue attempts fought against the foul conditions to bring them back to safety. Their bodies
Essential preparations
Image Thinkstock
T
O GET THE most out of any mountaineering trip you need to be fit, which will require that you put in some training for two or three months beforehand. First check out how ‘mountain fit’ you are. Spending a few days on the hills should give you an idea. The emphasis here is on cardiovascular fitness, the activities that get your heart and lungs working hard for hours. So hill walking, mountain biking, running and road cycling are all good preparations, as are team sports such as rugby or hockey – if you play hard. One Himalayan veteran suggested walking around with a 70lb rucksack but when I tried it I sat down on a bench and was pulled over by the weight of the sack. Generally, the best training for going up mountains with a heavy sack on your back is to walk up mountains with a heavy sack on your back. What level of fitness is required depends on the target. If you want to summit Mont Blanc or the Matterhorn without being hauled up by your guide, or just left at the base camp after two hours, you have to be fit enough. That
were eventually found: apparently they had died after leaving their snow shelter, trying to escape the mountain. So, climbing mountains yields great joys – and there are shelves full of books devoted to this – but there are great, great dangers. But then, without risk, there would be no mountaineering: that sense of having pushed beyond one’s own boundaries and into a world of “terrible beauty”.
means being able to complete either a six hour hill walk, a 50 mile cycle or a four hour mountain bike route. You should be able to run a half-marathon without any special preparation, as you are already doing three or four cardio-vascular sessions a week, or do the whole Langdale Horseshoe in the Lake District comfortably, not needing days to recover.
I
F YOU ARE GOING with a guide they will give you the training information you need, or look out the free advice online. Two books worth reading are Winter Skills – Essential Walking And Climbing Techniques by Andy Cunningham and Allen Fyffe and Mountaincraft and Leadership, by Eric Langmuir. You also need to work on the elements of technique that will help you perform safely. You can book in for courses with recognised centres of excellence like Plas y Brenin in Wales or Glenmore Lodge in Scotland. Or you can team up with more experienced groups. Knowing how to use your ice axes properly, perform an ice axe arrest – using the axe to stop you plummeting down a slope – and to be able to descend steep routes in crampons are vital skills that will make you more safe and confident – so you can concentrate on enjoying yourself rather than being terrified. AF
www.alphafitmagazine.co.uk 65
MIDLIFE ADVENTURES
Diversions
Facing up to Steve McKevitt starts off a monthly column by hanging up his Sunday League football boots and wondering what to do next
Steve McKevitt has so far penned two books, including the mind-altering City Slackers, and his third, Everything Now is out later this year. For his real job he works in a design agency.
ALPHA
FIT
Editor: Peter Baber (peter@alphafitmagazine.co.uk) Sub editor: Chris Titley (chris@alphafitmagazine.co.uk) Fitness editor: Brendan Chaplin (brendan@alphafitmagazine.co.uk)
66 www.alphafitmagazine.co.uk
“
I
DIDN’T REALISE THAT you actually went to the gym,” chuckled AlphaFit’s editor, after I’d graciously agreed to provide him with this monthly column. It was an innocent enough admission on his part, but little did he know that he had effectively kicked sand in the face of this 44-year-old, 14-stone weakling. “We’re looking for an older man’s perspective on health and fitness,” he said. I thought he was going to ask me if I knew anybody who fitted the bill, but the silence made me realise he’d reached the end of his search: that really I was that ‘older man’. I thought briefly about crying, but instead decided to man-up and seize the opportunity. Why the hell not? After all, I have been working out three times every week for the past 12 months… all right then, twice a week. Most weeks… and if my fitness regime hasn’t exactly got me
Contributors: Wesley Doyle, David Stache, David Lee, Tori Leckie, Mark Smith, Jim Simpson, Steve McKevitt Design: Geoff Johnson (geoff@alphafitmagazine.co.uk) and Andrew Beswick (andrew@alphafitmagazine.co.uk) Sales director: Susan Hedges (sue@alphafitmagazine.co.uk) 0113 245 1168 Advertising executives: Daniel John
down to my perfect fighting weight, then it’s prevented me from taking up Sumo wrestling any time soon. I’m 91 kg, the same as a year ago. At a little under 6ft, that still makes me technically overweight, but the lack of further movement northwards weight-wise is a source of minor celebration. Y AIM WAS to stem the glacial process that has seen me move from a 30- to a 36-inch waistline over the past quarter of a century (and thereby from the top to the bottom of the piles of jeans in House of Fraser). I’ve never been entirely indolent in adult life and maintained reasonable levels of activity thanks largely to enthusiastic participation in Sunday League football. But as I got older, and my own game got slower, the seasons evolved into longer and longer periods of injury, punctuated by the occasional match. I
eventually packed the sport in aged 42, largely to the realisation that the only thing I was getting better at was arguing with the referee. I looked for an alternative. I’ve never really been one for racket sports. Golf? Lee Westwood’s body shape is what I’ve got, not what I’m after, and as for cricket, well Shane Warne never looked better since he gave it up – according to Liz Hurley. “Why not try swimming?” suggested my wife. So I did. Thereby wishing that I’d saved us both a lot of time in the first place, by replying: “Because it’s really, really boring!” Of course the answer was in my wallet all along. It was my gym membership to the local branch of one of those larger chains. Naturally I never went, but I am saving money because my membership is only offpeak. Now all that is about to change. AF
(daniel@alphafitmagazine.co.uk) 0113 273 5004; Matthew Richards (matt@alphafitmagazine.co.uk) 0113 245 1168; Rob Watterson (rob@alphafitmagazine.co.uk) 0113 245 1168 Publisher: Target Eye Publishing Ltd Director: Daniel Bond Director: Faris Fisher Contact address: Alphafit, 9 East Parade, LEEDS, LS1 2AJ Tel: 0113 245 1168
Send all editorial enquiries to editor@alphafitmagazine.co.uk. Alphafit is published in the UK by Target Eye Publishing Ltd. Copyright ©2011. All rights reserved. Alphafit is printed and bound by Webmart UK. While every endeavour has been made to maintain accuracy in the magazine, Alphafit can take no responsibility for errors. All opinions expressed are the opinions of the writer expressing them, where stated.
M
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