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THE POWER LIST - YOUR MONTHLY GUIDE TO MIGHT
Exercise & Fitness
Written by Men's Health   

TRY IT
15th March 2012
Join the thrill-seekers and adrenaline junkies on The Storm's opening day

01 ZERO-GRAVITY STRESS RELIEF
Handsup if you're feeling stressed this year. OK, now leave them up there as you clamber into The Swarm, a

new ride at Thorpe Park which opens for screams this month. Billed as the UK's first 'Winged

rollercoaster', the cars are suspended to the sides of the track so riders have no idea which way they'll

turn next. This increases your sense of vulnerability, cranking up your adrenaline. "On a psychological

level, there is also more dopamine released in your brain," says Professor Kevin Meyer, a psychologist at

the University of Mount Union in Ohio, who researches rides like this. "This is the same cocktail our

brains are exposed to during sex." Sadly, there's no time for foreplay with this ride:it begins with a 40m

(130ft) drop. Head first. Pre-book tickets at theswarm.co.uk

DEADLINE
27th-29th
APRIL 2012
The world's largest fundraising swim takes place nationwide (swimathon.org)

STRENGTH IN NUMBERS
02-22 Build muscle in minutes and learn eating tricks that boost immunity with our fast-digit digest

02 CARVE OUT A SWIMMER'S BODY IN JUST ONE MOVE
Get a physique Phelps would be proud of with "the death crawl", created by Todd Durkin*

THE PRESS-UP
Get into a press-up position [A] with arms extended, grasping a pair of dumbbells. Lower your chest to the

floor and pause for 2 sec [B], then press yourself back up.

THE ROW
Raise the dumbbell in your right hand up to the side of your chest [C]. Then lower it to the floor. Now do

the same with your left [D].

THE CRAWL
'Walk' the dumbbells forward one step at a time [E]. Then bring your feet forward [F]. Do 3 steps with each

hand, while keeping your cone tensed.

THE JUMP
Get up into a standing position, dumbbells at your sides. Bend your knees and squat [G]. Jump up

explosively [H]. Thats 1 rep of the death crawl. Aim for 2-3 sets of 5-10 reps.

03-07 FIVE WAYS TO TEST YOUR STRENGTH THIS MONTH
Put your body through its paces at rhis season's toughest endurance events

18th MARCH
South Yorkshire
Half Marathon, Rotherham
runmoor.co.uk

25th MARCH
City to City 16.5-Mile
Trail Run, Cambridge
overrunevents.co.uk

7th-8th APRIL
12 or 24 Hours of Exposure: Solo MTB Championships, Newcastleton, Scotland
sip-events.co.uk

9th APRIL
Thames Turbo Sprint
Trialthlon, Hampton
Open Air Pool, London
thamesturbo.com

15th APRIL
Brighton Marathon
brightonmarathon.co.uk

08-11 FOUR BRAND-NEW IMMUNITY BOOSTERS
23% More disease-fighting polyphenols foundin organic tomato juice than the regular variety.

42% Decrease in your odds of catching a cold when you take probiotics or eat yoghurt every day.

50% Decrease in your risk of prostate cancer if you avoid well-done and chargrilled meat.

15% Less post-workout arm soreness reported by weight lifters who took 3g of omega-3 daily.

12-14 THREE WAYS TO FORTIFY YOUR SALAD
Trade in your side-dish staples for these tasty alternatives

/SWAP CELERY FOR ...BELGIAN CHICORY
One cup of this leafy veg contains your entire RDA of vitamin K, a vital nutrient for healthy bones, with

cancer-culling properties.

//SWAP ROCKET FOR ...DANDELION GREENS
A large handful provides your RDA of vitamin A and a third of your vitamin C. If you don't fancy eating it

raw, try sauteing instead.

///SWAP LETTUCE FOR ...RADICCHIO
This Italian leaf is a source of folate to keep your sperm healthy; vitamins E, C and K and copper which

helps your body absorb iron.

15-17 THE 60 SECOND SIX-PACK SHORTCUT
Upgrade your abs with this twist on the humble plank

15 Get into a plank position with your feet shoulder-width apart.

16 Lift one arm and hold it across your lower abdomen like a sling, so that your balance comes from three

points of contact only.

17 If this feels easy, try the advanced stage with your arm extended out in front. Hold it for 30-60 sec

and then repeat on the other side.

18-22 FIVE CARB SWAPS
Raise your pulse rate with these super grains

18 BARLEY
A source of slow-release energy, barley also contains manganese for better blood sugar regulation.
Eat it: in a lamb stew.

19 OATBRAN
Contains even more protein and iron than a bowl of porridge, says health author Sandra Woodruff.
Eat it: hot, with milk and fruit.

20 BUCKWHEAT
This high-fibre, gluten-free seed lowers cholesterol levels, says dietitian Gaynor Bussell.
Eat it: in place of risotto rice.

21 CHICKPEAS
Loaded with protein, this can also be substituted for fatty croutons in salad, says Woodruff.
Eat it: in a homemade curry.

22 IRISH SODA BREAD
It bakes in under 3o min, has a lower GI value and tastes far better than any cheap white loaf.
Eat it: with scrambled egg.

TRY IT
1st APRIL 2012
Kale and purple-sprouting broccoli come into season. Stock up

FIVE ALIVE
23-27 Down this pint to get your daily fruit and veg nutrient fix.

HOW TO MAKE YOUR SMOOTHIE
Pour 200ml of cold water into a blender; add the fruit and veg and blend on a high setting for 10-20 sec.

Then add two ice cubes (any more will make it too thick) and top with 200-300ml water. blitzing for a

further 10 sec.

THE POWER PUNCH
To boost the potency, you can add 2tsp of blackstrap molasses. Yes, it looks like crude oil, but a recent

study at Virginia Tech showed it had the highest antioxidant capacity of any sweetener-helping to kill off

wrinkle causing free radicals.

23
FIGHT CANCER
KALE, 1 HANDFUL
With over 40 varieties of heart-protecting flavonoids, kale is the pound-for-pound nutrient champ of the

plant world. Research in Carcinogenesis found that regular consumption inhibits the development of prostate

cancer, the most common type in British men.

24
SHARPEN YOUR MIND
PURPLE-SPROUTING BROCCOLI, 4 SPEARS
A true nutritional powerhouse, broccoli is a rich source of selenium-a mineral that is known to fight

age-related cognitive decline. It also contains glucosinolates and calcium d-glucarate. Research in the

Journal Toxicology shows that these compounds help your liver process harmful toxins, allowing them to be

flushed out of the body faster.

25
FEED YOUR MUSCLES
BABY SPINACH, 1 HANDFUL
Add lean, green power to your workouts to slow the rate at which you lose muscle mass over time. Studies at

the Karolinska Institute in Sweden found that one serving of spinach a day delivered enough nitrates to

vastly improve muscular efficiency.

26
REVERSE AGEING
BLOOD ORANGE, 1 PEELED
The red pigments that give this fruit its colour are called anthocyanins-flavonoids which are known for

their anti-ageing properties. Research in the journal Applied Physiology, Nutrition and Metabolism shows

they also reduce oxidative stress and inflammation after exercise. Helpfully, the citrus tang will mask the

taste of liquefied green vegetables, too.

27
KEEP YOUR BODY LEAN
RASPBERRIES, 14 OR A LARGE HANDFUL
This low-carb well of antioxidants has been linked to a wide range of health benefits. But with summer on

the way, perhaps the most timely are those of the waist-shrinking variety. Research in the journal Life

Sciences found that raspberries' ketones help reduce fat stores as we age. Sweet.

22% less
...oxidative stress on your body if you drink a veg-packed liquid breakfastevery day*

11th-15th
APRIL 2012
Birmingham's NEC hosts the annual Gadget Show tech fest (gadgetsshowlive.net)

GET TOOLED UP
28-32 Five chunks of hardware for lightning reactions, studio-quality sound and your best ever brew

28
ALWAYS BE PREPARED
THE TOOL FOR ANY JOB
The 12in Mo-Tool Axe makes your Swiss Army Knife look like a child;s toy. This clever bit of kit comprises

a 2in axe, hammer and a set of pliers (ingeniously, the weight of the hammer and axis of the handle can

turn the pliers into a super-sharp wire-cutter). It also holds a set of screwdrivers, knives, a file and a

bottle opener, but nobody's going to talk about those when you've got an axe in your pocket. If you've any

friends or relatives spending time at Her Majesty's pleasure, this is what to send them in a cake.
Brook & Hunter Mo-Tool Axe,£33
brookandhunter.com

29
ROBOT-POWER YOUR TRAINING
THE PING-PONG COACH
Dust off the old table tennis table and clear out the garage. The TT bussy is a plug-in boot camp for ping

pong. This android opponent gives you a bigger range of return shots than any coach could ever provide: use

the remote control to determine shot frequency, pace, spin and flight. If your deep game needs work, set it

to pepper the area in front of the baseline . Stand back and strike away.
TT-Buddy Pro,£189
bribartt.co.uk

30
GET A BESPOKE CAFFEINE HIT
THE BEAN MACHINE
Fine-tune your morning espresso order with the Philips coffee maker. Select from 50 variables of aroma,

temperature, strength, creaminess and length to create your perfect cup, then store your settings using the

biometric fingerprint reader. Better still, it's entirely self-cleaning.
Philips Saeco Xelsis Automatic Espresso Machine,£1,700
amazon.co.uk

31
NEVER MISS A BEAT
THE UNIVERSAL DOCK
Now you've switched to MP3s and your CDs are in the attic, you need a music player equally as streamlined

and futuristic. This system redirects the sound depending on where it's placed to reduce distortion and

increase clarity, so you can position it anywhere. The super-thin silhouette looks as good mounted on the

wall as it does on a table top.
Bang & Olufsen BeaSound 8,£900
bang-olufsen.com

32
HONE YOUR REACTION TIMES
THE HIGH-TECHSPECS
These glasses are a resistance workout for the brain, developing coordination and laser-fast reaction

times. The lenses use liquid-crystal technology to intermittently block your vision as you train, forcing

you to work harder tointerpret and respond to your surroundings. Take them off, and it feels as though you

now have more time to react. You can increase the difficulty gradually meaning hey're good for Premiership

pros and Sunday league warriors alike.
NikeSPARQVaporStrobeEyewear,

£189 nikestore.com

DEADLINE
27th
APR2012
Your last chance to upload a video of your power move to the MH Facebook page

WALK AND BURN
33 Send your metabolic rate into orbit with this fat-torching move from PT Cathy Brown. It'll burn calories

for days.

A STAND STRONG

With feet shoulder-width apart, deadlift two heavy dumbbells from the ground. Keep your legs straight,

tense your glutes and bring the weights to waist height. Push your hips forward at the top. Working your

lower-body like this will increase the rate at which you metabolise calories at rest.

B STEP IT UP

It's time to go for a rather unpleasant stroll. Clean the dumbbells upwards so they come to rest on your

shoulders. Now walk forwards fivesteps [or as far as you can go]. This is where you get the biggest

metabolichit, so be sure to keep your form tight and muscles flexed.

C LIFT HIGH

Now press the weights upwards, keeping your back straight: this engages more muscles to add to the

intensity of the move. Focus on your shoulders and lats as you raise the dumbbells. Hold them at the to

pfor 2 sec, then lower them back to your shoulders with a controlled movement.

D HUNKER DOWN

Time for the final push. Squat down slowly until your thighs are almost parallel to the floor. Hold this

position for a couple of seconds, then tense your thighs and glutes as you push yourself back to standing.

Walk backwards to the start position. Then let your newly fired-up metabolism get to work.

VITAL STATS YOUR PROGRAMME

MON
Reps/sets 10x5 Weight Light Speed Slow and steady.

WED
Reps/sets 10x6 Weight Heavy Speed Slow and Steady.

FRI
Reps/sets 10x7 Weight Moderate Speed Slow and Steady.

Training tweets from the great and good. This month:@russellcrowe

@RUSSELL CROWE

redemption is slick with perspiration.

"Crowe's workouts are always varied," says strength & conditioning coach Joe Lightfoot*. "By keeping your

body guessing, you can get faster results."

@RUSSELL CROWE

"This high level of intensity will keep his metabolism running at full tilt. And if you find repetitive

cardio workouts boring, then try throwing in a hard and fast sport like he does," suggests Lightfoot.

"Squash is ideal."

@RUSSELL CROWE

thank the lord.

"Crowe walks a lot, which is great for fat-burning," Lightfoot says, "It increases your non-exercise

physical activity without compromising on muscle mass or recovery."

@RUSSELL CROWE

Research from Brigham Young University in Utah found that doing resistance work after cardio increases your

calorie burn at rest.

@RUSSELL CROWE

"Like walking, Crowe throws in yoga sessions to let his body recover from harder workouts. It's also great

for flexibility and mobility," says Lightfoot.

MH VERDICT IN 140 CHARACTERS
NOT ONE FOR THOSE LOOKING TO BULK UP, BUT CROWE'S VARIED APPROACH IS A MODEL OF FULL-BODY CONDITIONING.

TRY IT
7TH
APR 2012
There's no better time to track your body than World Health Day

ANALYSE THIS
35-39 Health monitors can help keep your energy, fitness and happiness at optimim levels 24 hours a day.

Get to know yourself with the best tech on the market.

 

35 BULLETPROOF YOUR HEART
WITHINGS BLOOD PRESSURE MONITOR
Almost a third of British men have high blood pressure, increasing their risk of heart failure. This

monitor plugs into your iphone, measuring your pulse and blood pressure in seconds. It saves your readings,

looks for pikes (so you can identify triggers) and compares the results to recommendations from the World

Health Organisation.
PERFECT READOUT 90/60-120/80

£100, WITHINGS.COM

 

36 BE LIKE WATER
HYDRACOACH INTELLIGENT WATER BOTTLE
Dry skin, rollercoaster temperature or trouble staying regular? Drink more water. "The average person needs

2.3 litres per day," says triathlete Andy Blow. "A third comes from food and metabolic reactions, leaving

1.5 litres to come from drinks." This bottle monitors and regulates your intake through the day. NB: not

designed for lager.
PERFECT READOUT 1.5 litres+

£25, AMAZON.CO.UK

 

37 UP AND AT'EM
SLEEP TRACKER
According to the Great British Sleep Survey, only 39% of us get a good night's shut-eye. This is a problem,

as poor sleep has been linked to impaired metabolic and cognitive function and a greater risk of heart

disease. This device monitors your sleep, walking you at the optimum time so you rise on form.
PERFECT READOUT 7-8 hours

£120, RELAX-UK.COM

 

38 BLITZ YOUR LOVE HANDLES
WIFI BATHROOM SCALES
"Weight tracking is important-especially when changing your diet or exercise," says Blow. The WiFi Bathroom

Scales provides the incentive, beaming your bulk, fat and BMI to your iphone. It graphs the results so you

can determine whether your diet or exercise plan is working or not, and adjust accordingly.
PERFECT READOUT 6-13% body fat

£119, FIREBOX.COM

 

39 PURGE THE BOOZE
DRAGER ALCODIGITAL 3000
Your body breaks down one unit of alcohol per hour. But your ability to metabolise it depends upon age,

weight, stress, food eaten and the type of booze consumed. This tool uses the same technology as the

police, so you can gauge whether you're fit to drive and stay this side of the thin blue line.
PERFECT READOUT 35mg/100ml breath

£299, ALCODIGITAL.CO.UK

 
How to Get Leaner Easier
Exercise & Fitness
Written by Men's Health   


Break LooseLeaner


Fall out of bed into these calorie-burning stretches to prime yourself for zero-effort weightloss

 

Your fascia - the stretchy, connective tissue between your muscles and skin - is an untapped weight-loss WMD. Thanks to our sedentary lives, most of us spend the day with ours all bunched up, folded and twisted. "Fascial release can allow your body to move more and stretch further," says physiologist Marc Hamilton. This means you'll use up more calories  through non-exercise activity thermogenesis, or NEAT." New research shows this approach can burn up to 800kcal per day - or almost half a stone in a month. Do these morning exercises regularly and iron out your fascia to boost your fat loss - no sweat.

 

Leaner1A LET GO OF TENSION

 

HOW? In a lowered press-up position, place a tennis ball under your stomach, about 2in to one side of your belly button. Supported on your toes and forearms, roll sideways and up and down. Switch sides.

WHY? "This hits both sides of your psoas muscle, which runs through your hips and attaches at the top of your thighs," says PT Rob Blair. "It loosens your fascia after that tightening effects of prolonged inactivity."

Read more... [How to Get Leaner Easier]
 
How to use your rest time for workout
Exercise & Fitness
Written by Men's Health   

ACTIVE RECOVERY
A typical workout includes 24 min of wasted time between sets. Fill the gaps and reap the rewards

ActiveRecovery

 

 

 

 

 

 

Read more... [How to use your rest time for workout]
 
How to build your bones
Exercise & Fitness
Written by Men's Health   

BUILD YOUR BONES

BuildyourbonesWe all lose bone mass as we age, but make the right moves now and you can armour-plate your personal scaffolding for years to come.

1 LOAD UP
Rest the handle of a kettlebell across your palm, with the bell against your bicep. Squat, stand up and press the bell overhead. This drill increases bone strength in your wrists, arms, shoulders, pelvis and hips. As with muscles, when bones are loaded, they will respond by increasing in strength.

2 SKIP AHEAD
The repetitive impact from the 'double bounce' motion when skipping will gradually increase the density throughout the long bones of your legs, hips, pelvis and spine. Start slowly, with a low target such as 50 bounces, and work up from there, focusing on your form and rhythm.

Read more... [How to build your bones]
 
Your Sushi Selector
Diets & Weight Loss
Written by Men's Health   

We all know that the Japanese staple is great for weightloss, but true raw food sensei can triple benefits by simply swiping the right plate at the right time.


Sushi5MUSCLE BUILDING
WHY: Tuna is a great source of lean protein, containing more than nearly all other fish. "Because sashimi is raw it's much kinder to your digestive system, too," explains dietitian Dr. Simone Laubscher. Easily absorbed proteins will be hoovered up by hungry muscles.

Order Tuna Sashimi
Power Up!

Vitamin B6 and zinc aid in protein digestion soup your intake with a sesame diping sauce.


STRESS BUSTING
Sushi6
WHY: There's a reason why anglers seem so relaxed. A study in the journal Diabetes & Metabolism found the omega-3 in salmon prevents the stress hormone cortisol from peaking. Add some avocado: its monounsaturated fats help lower your blood pressure, too.

Order Salmon Rolls
Power Up!

Alongside, drink two cups of pure green tea to bring your blood pressure down even further.

Read more... [Your Sushi Selector]
 
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