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

TRY ITPowerList
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

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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."

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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

 

 

 

 

 

 

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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.

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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.

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