3/06
Edited by Ray Klerck
Personal TrainerBecause t is the new rich
128
124Go for the burnUp your pace and shift more calories for a
leaner body and stronger heart
Smashing platesNew, all-body, free-weight moves
133
137Hands-on approachPrevent aching arms
126Get the beefBoost post-workout muscle-building
On the ropesThe muscles youll build by pulling through
Key
Bulk up
Drink this
Save time
Turbo foods
Be warned
Massage
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MARCH 2006 MENS HEALTH 123
MIN WORKOUT
60
Worth the weightDont be stupid about dumb-bells: take them apart
and youll open up a whole new world of fat-burning. Use weight
plates for a versatile go-anywhere exercise routineWarm-upUse the
cross-trainer for 10 mins on level 8. Then perform 18 reps at each
station, repeating the circuit 3 times. Rest 45 secs between sets
and do the workout 2-3 times a week.
1
Stand your feet shoulder-width apart holding a weight plate
against your chest. Step out laterally, about 3 or 4ft, with your
right leg. Bend your right knee until your thigh is parallel to the
ground. Without pausing push back to the start position. Repeat
with the opposite leg.
1
Weight-plate side lunge
Hold the plate above your head. Bend your hips and knees so the
bottoms of your thighs are parallel to the oor. Straighten your
legs to rise to the start position along the same path keeping
knees bent at the top of the movement.
2
Overhead squats
2
Lie with your upper back perpendicular to a bench. Push your
hips slightly upwards. Position the plate over your chest and keep
your elbows bent at 30 degrees. Lower the plate behind your head
until your upper arms are parallel to your torso. Pull the weight
back to the start.
3
Pull-over
3
Stand with your feet shoulder-width apart holding a plate above
your head with your elbows locked. Bend at your hips and knees
until your back is parallel to the ground. Push your heels into the
ground and, with locked elbows, swing the plate up and over your
head as you stand up.
4
Overhead plate-swing
6
5 4Stand with your feet shoulder-width apart. Hold a plate with
both hands at arms length in front of your thighs. Keep your back
straight; pull the weight up to your chest so your hands are just
below your chin. Pause for a second then slowly lower it to the
start position.
5
Upright rows
Stand with your feet shoulder-width apart holding the weight
plate in one hand. Bend your elbow and curl the weight in front of
your body to a point just below your chin. Keep your wrist rm
through the movement. Pause then move back to the start. Repeat
with the opposite arm.
6
Weight-plate ape curls
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Fat-burning
3/06 Run
Run there's snow time to lose!
Winter of contentLoop-the-loopWork out a loop from your house,
approximately 3km long, so youre always close to home. When you
feel you cant drag yourself out of the house, plan to do only one
loop. When youve nished, youll more than likely want to keep going
so just add another loop.
Torch 12% more calories and 32% more fat than the same workouts
in warm weatherreaches 25 minutes. Then hit the countdown button
and attempt to beat your time back to your start point.
Get the dropGet your girlfriend or a mate to drive you a good
distance away from home. The only way for you to get back will be
to run. Dont worry, food and central heating will be motivation
enough for you to beat any of your previous times.
7 8
Beat the clockLie on the ground with your knees bent and feet at
on the oor. Place the weight on your chest and lift your upper body
by using your abs to ex your entire spine. Bring your chest towards
your knees without arching your neck forward to assist you. Roll
back down, slowly and with control.
8
Weighted sit-upsWORDS RAY KLERCK. ILLUSTRATION DAVID PIERCE.
PHOTOGRAPHY ZEFA
Hit your stop watch and start running. Stop when it
Lie with your back on a Swiss ball with your feet shoulder-width
apart. Hold a plate at arms length. Rotate arms and trunk while
keeping your legs still. Your head and spine should stay in the
same position throughout while your core rotates around them.
7
Russian twist
Cold ComfortFive quick rules of dressing for your winter run
1 2
Wear layers so you can shed items as your body temperature
rises.
the wind away from your precious crown jewels.
Gym assassin If youve only got 20 mins...Complete the circuit
once performing 12-15 repetitions at each station. Rest 20 seconds
between each exercise.
A quarter of your body heat escapes through your head. Wear a
hat.
4
Better than nylon, wool socks retain their insulation even when
wet.
Run in briefs or boxers with a nylon wind barrier to keep heat
in and
3
Pick a jacket with a front zipper so you control how much heat
you MH keep next to your body. I
5
MARCH 2006 MENS HEALTH
125
MH MUSCLEBUILDER
Youll be building muscle till the cows come home
Beef upScoff this post-workout power burgerYou will need (makes
4 burgers)I 450g extra-lean minced organic beef I 1tbsp sunower
seeds I 1tbsp onion, nely chopped I 1tbsp red pepper, nely chopped
I tsp freshly ground black pepper I Toasted wheatgerm I 1
wholewheat bun I 1 apple, sliced (as a side dish) I Optional
garnish:
lettuce, thinly sliced tomato and honey mustard
Why you should eat thisThe power burger is cover model Gregg
Avedons own muscle-maxing creation. Its loaded with protein, iron,
magnesium, B vitamins, vitamin E and antioxidants. The bread and
apple add carbs to help replenish energy stores and drive the
protein into your muscles to help them grow. Approx per burger 190
cal, 26g protein, 18.4g carbs, 3g fat
Step 1 Put the beef, seeds, onion and both types of pepper in a
bowl and knead
Step 2 Make 4 thin patties,roll them in wheatgerm until theyre
covered
Step 3 Grill one burger to your liking; 4 minutes each side for
medium rare.
Step 4 Serve with the garnish of your choice. Freeze the others
for future use.
Enjoy the fruits of your labour
GET MORE ENERGYYou will needI 1tsp Glutamine Absolute
Neck away your neck pain with a drink to grease your joints and
help you climb the stairs after that squats sessionWhy its good for
youThe glucosamine contained in Ache-Free promotes the growth of
healthy joint cartilage while the chondroitin improves the
elasticity of your cartilage. An enzyme called bromelain found in
pineapples is a great natural antiinammatory proven to heal your
hurt and reduce swelling.
Shake The Ache
What to doPile these muscle-ache busters into your blender; hit
the switch for 2 minutes and neck it 30 minutes after your workout.
You should start to feel the benets within half an hour. You can
also drink it before your workout and itll provide extra stamina
for a weights or caridiovascular session.
(34.99, from www.lamuscle.com) I 1 scoop Ultra Multi-vites
Tropical (24.95 for a 30-day serving, from www.ultralife.uk.com) I
1 Ache-Free tablet, opened (34.99, www.maximuscle.com) I 250ml
fresh pineapple juice I 50ml coconut milk126 MENS HEALTH MARCH
2006
www.menshealth.co.uk
FoodTURBOCHARGED FOODS
3/06 Q&A
Double your manpowerMore testosterone equals more muscle and
less fat. These are foods thatll boost your man juice and kick your
training up a gear
Magic beansThese wonder nuggets cram in more of the
testosterone-boosting mineral zinc than any other vegetable. Baked
beans even rival the zinc content of red meat.
Got a craving? Careful, vending machines bite back
Crunch timeRAY KLERCK IS A PREMIER GLOBAL-QUALIFIED PERSONAL
TRAINER. PHOTOGRAPHY SIMON WALTON, ANTHONY BLAKE PHOTO LIBRARY,
PHOTOLIBRARY.COM, ZEFA STYLING ANNIE RIGG. ILLUSTRATIONS
BRINDEAUMEXTER. SHAKE CREATED BY SPORTS NUTRITIONIST GARETH ZEAL.
FOR STOCKISTS SEE PAGE S46
Sow your oatsAnything made with oats contains the compound avena
sativa, which stimulates testosterone to surge through your blood
supply.
This months most-asked readers questions, answered by MH tness
expert and qualied personal trainer Ray Klerckabdominis the
six-pack muscles that need time to recover. Doing crunches every
day overtrains your abs, ensuring theyll never grow. Try the plank
instead. It challenges your postural muscles so you can perform it
frequently. Get in the press-up position but rest your body weight
on your forearms. Your body should form a bridge from ankles to
shoulders. Hold for 30 seconds. And stick to information from
reputable publications from now on.
1
Whats better: eating junk from the vending machine or not eating
at all? Number of times asked: 37
Return of the macIts not the reason theyre called nuts, but
Macadamias are one of the best sources of monounsaturated fat (17g
per oz), which increases your resting testosterone levels.
Fat chanceA study in the Journal of Applied Physiology showed
men who ate the most saturated (found in cheese) and
monounsaturated fat had the highest testosterone levels.
You should eat when youre truly hungry to keep your metabolism
active, but reach for the healthiest option available some mixed
nuts or chocolate with nuts, such as a Snickers or Lion bar. Going
hungry just makes your body think its going into starvation. When
you eat a massive meal at home, whatever you dont absorb
immediately will be stored. And storage means a wider notch on the
belt buckle. The best strategy? Stash snacks (granola and cereal
bars, almonds, peanut butter, and tinned soup) in your desk drawer,
so you have healthy options, instead of pushing the button for
tighter buttons.
3
Is it possible to stretch too much? If so, how will I know?
Number of times asked: 21
Go greenSpinach is loaded with vitamin E to preserve your
testosterone supplies. But dont eat more than a saladsized bag a
day large doses have been known to raise blood pressure system.
2
I read that you can work your abs every day with crunches, but
Im getting nowhere. Am I doing something wrong? Number of times
asked: 26
What have you been reading? Overtrainers Weekly? Most
traditional abs exercises, like the crunch, neglect your deep
abdominal stabiliser muscles, and stress the rectus
Anytime you feel a sharp or insect-like sting, youre
overstretching. The perfect stretch should feel comfortably
uncomfortable for the rst 8 seconds, with a gradual drop in pain in
the following seconds of the stretch. Hold each stretch for 30-60
seconds when muscles are warm like after a workout. This will
develop and improve your exibility. But if you stretch too much you
can put your joints at risk by making the tendons and ligaments
around them so exible and limber that they can become more MH prone
to dislocation. IMARCH 2006 MENS HEALTH 127
93% The proportion of his own body weight the average guy can
bench press
12% The increase in your risk of heart disease caused by 20lbs
of extra fat. Just 1lb of fat needs to be fed by a quarter of a
mile of blood vessels, arteries, capillaries and veins.
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MENS HEALTH MARCH 2006
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3/06 Muscle50MIN WORKOUT
Ignite your fat-burning furnaceThese innovative muscle-builders
will boost your metabolism and put you on track to dropping that
last bit of stubborn fat22% How much less space on your body that
1lb of muscle takes up compared with 1lb of fat
The exercises that burn fatSwitching to circuit training burns
fat by upping the pace of your workout. Want to speed up your
metabolism even more? Try splicing your aerobic exercises into a
circuit of resistance-training moves. The tag team of aerobic and
anaerobic exercise increases the challenge on your heart, lungs and
muscles and youll burn even more calories.
The muscles that burn fatHeres a fact, muscle is the primary fat
burner in the human body. So the more of it you work, the faster
youll lose your gut. The surest way: spend your gym time on
exercises that hit your back, chest, gluteals, quadriceps, and
hamstrings the largest muscles in your body.
The pay-offs A stronger heartCircuit training, using high reps
and light but challenging weights, requires endurance. Consequently
the heart becomes better at oxygenating muscle (a traditional
measure of tness) so you can run up stairs with ease.
Overall strengthA full-body circuit of compound exercises (like
the squat or row, which use more than one joint) works more muscle
per session than isolation exercises (like curls and
extensions).
A leaner bodyLifting weights increases the rate at which your
body burns fat for up to 48 hours after, even while youre scofng
that dessert. By eliminating downtime between sets and exercises,
youll keep your muscles working for your entire workout, so you
burn the most calories possible every session.
Turn the page for your workoutMARCH 2006 MENS HEALTH 129
Your workout starts hereThe programmeThis routine conditions all
your major muscle groups, with an emphasis on the lower body, which
contains more than 50% of your bodys muscle mass. Instead of
resting between sets, do 30-45 seconds of cardio, such as skipping,
running on a treadmill, or riding a stationary bike. Aim to keep
your heart rate between 60% and 90% of its maximum during these
aerobic bouts. Dont be concerned if you cant lift as much weight as
usual. Without rest, your muscles will tire faster, but that doesnt
mean youre getting weaker. In fact, when you switch back to a plan
thats more focused on building muscle size and strength, youll see
faster gains than ever, because every muscle will be in peak
physical condition. Because this is a full-body plan, start by
performing the workout twice a week (working up to three times a
week), with at least a day for recovery between workouts. Youll
soon see how easy it is to banish that last pesky little roll of
blubber hanging over your belt.
Section 1DeadliftWorks quadriceps, gluteals, back, calves and
abs 1 Stand with a bar-bell 2 With your head and on the oor in
front of back straight, slowly you, with the bar over stand,
keeping the bar your toes. Bend your close to your body as knees
and grasp the you lift, until your legs bar with an overhand are
straight. Pause, grip, your hands just then lower the bar to
outside your knees. the oor.
Single-leg bent-over rowWorks your back, quadriceps, gluteals,
calves and abs 1 Hold a pair of dumb2 Lift the weight on bells with
your arms your right to the right extended in front of side of your
chest. As you and stand on one you lower it, bring the foot. Bend
forward at weight on your left to the waist until your the left
side. Switch back is almost parallel arms for a set, switch to the
oor. legs, and repeat.
1 WATCH YOUR FORM
2
1 WATCH YOUR FORM
2
Avoid rounding your lower back, which increases your risk of a
herniated disk.
If you cant maintain balance, try raising and lowering both
weights together.
Section 2Ranging-stance squatWorks quadriceps, gluteals and
hamstrings 1 Place a bar-bell across the back of your shoulders and
stand with your feet shoulder-width apart. Perform the second set
with your feet spaced 2in wider, then put them another 2in apart
for the third set. 2 Keeping your back straight at all times, bend
down until your thighs are at least parallel to the oor. Pause at
the bottom of the move, then push yourself back up to the start.
Thats one repetition.
Section 3Ratchet leg pressWorks quadriceps, hamstrings,
gluteals, calves and hip exors 1 Sit in a leg-press with your back
at against the pad, feet hip-width apart and your legs straight.
Make sure you dont lock your knees. Begin to slowly lower the
weight.1
Clean and pressWorks shoulders, quadriceps, hamstrings,
gluteals, triceps and calves 2 As you rise, shrug your 1 Hold a
bar-bell, hands shoulders, pull the bar and feet shoulder-width to
shoulder level, dip apart. Bend your knees your knees and catch and
lean forward so the the bar on your bar is below your knees.
shoulders. Press the Explosively jump up, as weight overhead.
Return if you were throwing the to the start position. bar
overhead.
2 Lower the weight a few inches, pause, lower a few more inches
and pause. Do these stop-starts until your legs are at right
angles. Push up so your legs are straight. Thats one
repetition.
1 WATCH YOUR FORM
2
2 WATCH YOUR FORM
1
2 WATCH YOUR FORM
If spreading your feet wide feels awkward, turn your toes
slightly outward before you start your set.
Even though this exercise is part of a fast-paced circuit
routine, perform the move slowly.
Dont stop and start between parts of the exercise; keep the
movement continuous.
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MENS HEALTH MARCH 2006
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3/06 MuscleYour Fat-burning PlanA four-week schedule to say
goodbye to those last few poundsTime period Create your routine
by
Week 1Choosing one move from each section (1, 2, 3 and 4)
Week 2Performing the four moves you didnt do in Week 1 3 12 sets
1215 1 second up, 3 seconds down None Twice a week
Week 3Doing all eight moves in the order shown 2 16 sets 1215 1
second up, 1 second down None 2 or 3 times a week
Week 4Doing all eight moves in the order shown 2 16 sets 1520 1
second up, 3 seconds down None 2 or 3 times a week
Sets of each exercisePHOTOGRAPHY ADRIAN WEINBRECHT, BETH
BISCHOFF
3 12 sets 1215 1 second up, 3 seconds down
Your workout should be Repetitions per set Speed of each
repetition
Rest between sets Do this workout
None Twice a week
N ip ids you w bodily u nt in the gym. no differe g and leave a
slu weat Dont be stening s trail of gli ches a on ben
GYM#7 E T y U n y u el ErmaIllQwheEToTeexpits o
Section 4Varied-level bench pressWorks chest, shoulders and
triceps 1 Lie on a weight 2 Press the bar up and bench, grip a
bar-bell slightly back. Do this with hands shoulderon an adjustable
width apart. Keep feet bench, then for each at on the oor. Lift the
set your can raise the bar off the rests and bench one notch slowly
lower it to (about a 10- to 15your chest. degree incline).
One-arm rotational chest pressWorks chest, shoulders, triceps
and abs 1 Lie on a bench with a 2 Press the weight dumb-bell in
your left up and lift your left hand, by your chest. shoulder as
high as Move your body to the you can, then lower left so your left
side the weight. Switch hangs off the bench, positions and use and
hold the right side your other hand for with your right hand. the
next set.
Push pressWorks shoulders, quadriceps, hamstrings, gluteals,
triceps and calves 1 Hold a bar-bell in front 2 Bend your knees of
your shoulders, feet down a few inches, and hands slightly wider
then quickly push back than shoulder-width up as you thrust the
apart, elbows pointing weight overhead, without locking your
forward. (Load the barknees. Then lower bell with more weight the
weight in front of than you usually would for a shoulder press.)
your shoulders.
1 1
2
2
WATCH YOUR FORM
WATCH YOUR FORM
1
2 WATCH YOUR FORM
Lower the bar to a point on your chest thats just above your
nipples. If it strays below your nipples, it can strain your
rotator-cuff muscles.
Your shoulder blade can rise off the bench at the top of the
move. Keep your head at against the bench to help prevent this.
Use your legs. The momentum you create by squatting should allow
you to use heavier weights for bigger results.
Gym assassinBut if youve only got in15 minutesMH Perform 20
repetitions at each station; rest 30 seconds after each exercise.
I
MARCH 2006 MENS HEALTH
131
3/06 6 for 1
Tug of moreTo get the best results in half the time, build six
muscles with just one move. The pull-through is a super-fast
exercise that works you from back to frontPHOTOGRAPHY GLEN BURROWS.
SHORTS BY ELLESSE; TRAINERS BY ADIDAS. FOR WHERE TO BUY SEE
STOCKISTS, PAGE S46. CABLE FROM WWW.HOTGYM.CO.UK (01254 243727)
NEW TIME SAVER!
1
Lower back Attach rope handles to a lowcable pulley. Stand with
your back to the weights stack. Reach down to grab the handles with
an overhand grip, and hold it between your knees. Tense lower back
and core to keep your entire back at.
Glutes Balance your weight on your heels and keep your arms
straight with locked elbows. Pull the rope through your legs by
straightening your knees and raising your arms. Drive your heels
into the ground in order to use the power in your glutes.
2
Quadriceps Use the front of your thighs to straighten your back
while tensing your shoulder blades together as you raise the ropes.
Keep your head in line with your spine, making sure your chin is
lifted. Your hands should be shoulder-width apart.
3
Front deltoids At this point your legs should be almost
straight. Your front shoulders (deltoids) will be the dominant
muscles raising the ropes. Remember to keep a constant arch in your
elbows (don't lock them) but don't allow them to are outwards.
4
Upper pectorals With your arms now past horizontal, veer both
ends of the rope away from each other by turning your thumbs
outwards. Youll start to use your upper pecs to do this. The cable
should run up the inside of your thigh to avoid any discomfort!
5
6
Rear deltoids Raise your arms over your head and form a V-shape
with them. The muscle at the back of your shoulder (rear deltoid)
will contract and stabilise your shoulder joint. Pause once the
rope is vertical and slowly lower it back to MH the start position.
I
WHAT TO DO Theres a workout plan for you, whether you want to
get
thinner stronger bigger
Reps 15-20 3-5 8-10
Sets 4 6 5
Rest 45 secs 120 secs 60 secs
Times per week 3 2 2
Lifting tempo 2 secs up, 2 secs down 1 sec up, 3 secs down 1 sec
up, 4 secs down
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MARCH 2006 JANUARY 2005 MENS HEALTH 133
Your workout starts here
Build up to a perfect bodyDifferent workouts produce very
different results. Sculpt the muscles you really want with these
4-week workoutsPump yourself muscle-boundYou want broad shoulders
and a strong back and are more concerned with muscle mass than
denition. This plan works well for naturally muscular men slimmer
guys may take longer to achieve results. Take 48-72 hours rest
between workouts. The workout I Shoulder press (3), 3-5 sets of 6-8
reps I Dumb-bell bench press (2), 5 sets of 6-8 reps I Pull-up
(10), a total of 25 reps I Front squats (1), 5 sets of 6-8 reps I
Single-arm row (4), 5 sets of 6-8 reps
1
Front squatsWorks quads and glutes
Set-up Rest a bar-bell on the front part of your shoulders. Feet
shoulder-width apart and pointing outwards. Execution Crouch down
until your thighs are parallel to the ground. Then stand back up,
keeping your back straight.
5
Pull-overWorks chest, triceps and abs Execution Keep a 30 arc in
your elbows. Lower weight beyond your head until your upper arms
are parallel to your torso. Pull the weight back to the start
position.
Train to be an athleteClearly dened muscles and symmetrical
proportions can be achieved relatively quickly with little
training. This workout shows you how to get attractive muscles
quickly without turning into a hulk. The workout I Front squats
(1), 3 sets of 20-25 reps I Shoulder press (3), 3 sets of 10 reps I
Pull-up (10), 3 sets of as many as you can do I Reverse crunches
(8), 2 sets of 25-50 reps I Pull-over (5), 3 sets of 15 repetitions
I Crunch (6), 3 sets of 25-50 reps
Set-up Lie with your upper back perpendicular to a bench. Hold a
dumbbell from behind or from the side with both hands under the
inner plate of the weight.
9
DipsWorks triceps and shoulders
Work at becoming a stamina manSlender, well-dened and wiry thats
how your dream body would look. Youll get sharply dened abs, thin
muscular upper body and wiry legs that reect your penchant for
endurance sports. This workout will work your muscles in the
strength and stamina zone. The workout I Dumb-bell bench press (2),
3 sets of 13-15 repetitions I Dips (9), 3 sets of 13-15 reps I
Hanging knee raises (7), 2 sets of 15-25 reps I Front squats (1), 3
sets of 13-15 repetitions I Crunch (6), 2 sets of 25-50 reps
Set-up Grab the parallel bars and lift yourself so your weight
rests on your hands, with your arms straight but not locked.
Execution Tuck your elbows to your sides and lower yourself until
your upper arms are parallel to the oor. Press yourself back,
keeping your elbows unlocked at the top of the move.
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MENS HEALTH MARCH 2006
CREDITS XXXXXXXXXXXXXXXXXXXXXXXXXXX
3/06 Body type2Dumb-bell bench pressWorks chest, triceps and
shoulders Execution Remove the bar and lower the bar to your chest.
Press the weight back up until your arms are straight and
repeat.
3
Dumb-bell shoulder press
4
Single arm rowWorks lats and biceps Execution Keep your back
straight and pull a dumb-bell up to your chest keeping your elbows
tucked. Pause and slowly lower it to the start position.
Set-up Lie on a bench holding a bar-bell with an overhand grip,
hands slightly wider than shoulder-width apart.
Works the shoulders Set-up Stand with your feet shoulder-width
apart and knees slightly bent, holding a dumb-bell in each hand.
Raise the weights so they are in line with your shoulders on either
side of your head. Execution Press the weights up until your arms
are straight but not locked. Slowly lower the weight back to your
shoulders along the same path.
Set-up Position yourself with one knee on a bench. Balance
yourself with your free arm and extend the leg thats on the oor so
your body forms a tripod shape.
6
CrunchWorks the abdominals Execution Lift your shoulders no more
than 30 off the ground. Hold for 3 seconds. Then slowly return the
shoulders to a resting position.
7
Hanging knee raisesWorks the abdominals Execution Raise your
legs up until your thighs are parallel to the oor. Next, tense your
abs, tilt your pelvis and raise legs further.
8
Reverse crunchesWorks the abdominals Execution Raise your legs
so they're perpendicular to the oor, then bend your knees in. Next,
straighten legs upward then lower them.
Set-up Lie face up on the ground with your knees bent, feet at
on the oor. Put your hands behind your head but dont pull on your
neck.
Set-up Hang from a pull-up bar with your hands shoulder-width
apart and your legs bent at a 30-degree angle.
Set-up Lie on your back. Place your arms at your side with your
palms at on the oor. Keep your knees straight but not entirely
locked.
10 Pull-up and biceps Works latsPHOTOGRAPHY MARTIN SHAW.
ILLUSTRATIONS BRINDEAUMEXTER CREDITS
XXXXXXXXXXXXXXXXXXXXXXXXXXX
Your fat-burning planAdd cardio to your workout for maximum
resultsYou want to be If youre abs
Set-up Grab the pullup bar with an overhand grip, about
shoulderwidth apart. Execution Hang at arms length so your elbows
are completely extended and pull yourself up until your chin
crosses the plane of the bar. Pause then slowly lower yourself to
the starting position without allowing your body to sway.
Muscle-boundSkip the cardio.
AthleticPerform CV training twice a week for 20 minutes.
Stamina manRun or cycle 30 minutes 3 times a week. Run for 40
minutes four times a week. Do CV workouts 4-6 times a week.
are visible
If you cant see your abs If you cant even feel your abs
Run twice a week for 20 minutes. Run 35 minutes 3 days a
week
Run 35 minutes 3 times a week. Run 40 minutes 4 days a week.
MH Perform each workout 2-3 times a week; with at least 48 hours
between each session I
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MARCH 2006 MENS HEALTH
135