\ Linco Men'sFitnéss BODY CHALLENGEmagazine BODY CHALLENGE By Pete Muir Adaitional text Lucy Miller, Ben Bradbury Photography Tom Miles Design Spike Model Toby Rowland @ Nevs: ‘Subeditor Juliet Giles For more information on Men's Pines magazine, go to wwwmensfitnessmagazine.couk. ‘To subscribe call 0844 844 0081. Dennis Publishing © Copyright Dennis Publishing Ltd. Licensed by Felden 2008 vm thanks to Fitnessfirst on tnesstistoatk Notice ‘The hon an nce Information rreente inthis bok tn eccntona etouos nd not ended ma eubste for modo mon ‘Const your doctor orheahcare professional belo performing any othe exercises descibedin this bock or any ar exer rogramme,paricuary yeu are regina ry are elderly or have chronic arrecrng model contin orotate any ofthe exorcise le under th intuence etaleonel or druga Discontinse ary exerci thit auoss you pain or svore easomf an consulta medial expert Nether he autborefthentxmaron norte producernor ambush nbematen make ary waranty afany kind in rant the content othe nermaton potent io.Ce eae ear c ete aie L-Glutamine & Creatine © Encourages Muscular Growth od Brean eee a Been can) Cr Oe een ema RC Toy BI aU sae VOUS (@Govaia CE a ea Se ee ns NTU ee ee rn errsNutrition ‘THE RULES RECIPES ‘WEEK 2. ‘WEEK 3: ss Body Challenge 5 Mens FineOrder by phone ere mecurey oniine Order by post BURN Fi FLAVOURED CHEWABLE TABLETS £14.95 Create Bombs 200 Tube, Amine Bombs: 300 Tate Protein Bombs 200 Tabs ‘aT, BUILD aL Orth the uiimate meal feP}acs tg £19.95 + free shaker Fast & slow Low glyeericots of people would love to change their body shape. Not quite so many people know how to go about it properly. But that doesn’t mean that an ideal body is beyond most people's reach. In 12 weeks you can transform your body by stripping away fat and building new muscle to make yourself look leaner, firmer and more athletic. The best way to achieve this is through a combination of weight training, cardio and sensible eating - which is exactly what the Men's Fitness Body Challenge provides, with every exercise and every meal designed for you every day. ‘What's more, this plan is suitable for everyone. ‘The workouts are manageable for beginners, ‘but will still help experienced gym-goers to See great results. And ifyou are short on time, ‘each session shouldn't take more than 45 minutes, so you can fit it into your busy day. Start now and get the body you've always ‘wanted, in less time than you thought possible. Men’s Fitness Body Challenge Lose fat from all over your body Gain new muscle to look lean and hard Reveal your hidden six-pack Feel healthy and energised ‘Train for no more than 45 minutes a day ‘All workouts and meals planned for you Perfect for beginners or experienced gym-goers No fad diets or extreme training methods Soe groat results in just 12 weeks BHAA KAS Mens Finess Boxy Ct nce 7INTRODUCTION {HE PLANransforming your body in a short r [ space of time is perfectly achievable Dut only ifyou give yourself every chance fo succeed. In this book welll give youall the training guides you need, plus nutrition plans and tips on getting the most from your workouts, but you need to commntt to working hard and eating right you do that, well be with you every step of the way. ‘The workouts Avworkout isa sertes of exercises, performed with a specific goal In mind. The type of exercises you do, the number of reps, the speed you perform them at, the weight ‘you choose... all these things will affect the outcome your training, Fortunately, we have worked out all the variables for you. All you have to do is follow the plans to the letiarto see great resulis in 12 weeks. Youll do three weights-based workouts, aweek This is enough to stress your muscles and stimulate ther into more growth, while giving you sufficient time to rest and recover between workouts. ‘To start with, the workouts are designed to get your body used io training, Youll learn how to stabilise your own bodyweight and get your neuromuscular connactions firing, so that your body adapts quickly and is ready forthe harder work to come in ater weeks, ‘Atthe start of each week youll get an exercise plan for the week and a nutitional plan, Where it says ‘Workout &, simply tum over the page and you'll find the workout laid out for you with detailed explanations of how to periorm each exercise, Fach workout starts with a workout log, showing the order of exercises, the number of sets and reps, the tempo, rest and welght Pay attention to all these figures when you do the workout, and if you're unsure what some of the figures mean, Jook atthe terminology section on pl. You'l notice however, the final ‘weight column has been left blank. for youto fil in the values yourself once you have worked out what is the best resistance for you for each exercise. Cardio sessions As well as the weight training sessions, youll also do two cardio sessions a week. Cardio (short for cardiovascular taining is designed to get your heart pumping in ‘order to make it stronger and raise your overall ness levels, As well as making you fitter and healthier, cardio training is ‘a great way to bum off fat stores, and as Jong as you don't make your sessions too Jong, won't affect your muscle growth. ‘The cardio sessions are outlined in the weekly training plans. You can choose which type of tining you'd like to do ~ rmning, swimming, cycling, rowing or any other similar type of exercise ~ but running is the ‘most efficent calorie burner, so we have focussed on that in most of the sessions. Nutrition plans Each week you will also gota comprehensive eating plan to go with your training plans. The Calorie count is around 2500-3000 calories a day, which is enough to fuel your workouts and build new muscle. And because the moals are designed to provide the right balance of carbs, proteins and fats, you shouldnt put on any unwanted weight around your middle. Ifyou struggle to stick with the meal plans, either because you cant find the ingredients or your lifestyle makes following the plans awkward, we have also provided a selection of meals and snacks that you can use to build your own nutrition plans. See p20 for more details Rest days ‘Two days a week are designated as rest days, (On these days you really should rest - take it easy, put your feet up, get plenty of sleep. It's Important that you don't ty to speed up your results by training on these days, because yourbody needs time to recover from the workouts in order to adapt and grow stronger. Ifyou don't rest youl find that your muscles dont grow, and you could suffer from over training and become susceptible to illness, Men's Finess Body Chaleonge 9Each time you perform an exercise ~ for example, when you lower and raise a barbell during a biceps curl ~ you have done one repetition, or ep! A set is a series of reps performed backeto-back. ‘The plans in this book tell you how ‘many sets and reps to perform of each exercise, So ifthe plan says 3 sets, 10-12 reps, 60 secs rest, then youll do the exercise 10-12 times, rest for 60 seconds and then repeat two more times, Failure ‘This isa technical term meaning ‘the point at witich you can no longer perform an exercise without breaking good form, Far most exercises you should aim to reach fallure at ornear the stated rep range. $0 Ifyou are required to do 10-12 reps ofan exercise, choose a weight that allows you to complete all your reps, but no more 10 ‘tenis Finess Body Challenge Your core muscles are those around your ‘iduiff, including your abs and lower back They protect your spine and form the connection between your upper and lower body. Keeping your core engaged during heavy lifte will protect you from injury and help you lift more effictently, ‘To do this, imagine someone is about fo punch you in the stomach and you are bracing for the impact Maintain that contraction for tke duration of your It Concentric/eccentric ‘The lowering and liting parts of an ‘exorcise are known as concentric ‘and eccentric portions. Concentric is when the muscle shortens under tension, such as when you raise the barbell during a biceps curl. The ‘eccentric portion is when the muscle lengthens under tension, such as the lowering part ofa biceps curl Tempo ‘This is the speed at which you should perform your exercises, and is denoted In the workout guldes by three numbers ‘The frst number is for the eccentric Gowering) portion of the lift, which tends to be done quite slowly; the second ‘number is the time you should take to pause before lifting: and the thire number Is the time you take to perform, the concentric (iting) portion of the exercise, For example, a tempo of 311 means you lower the weight over three ‘seconds, pause for a sacond, then tale cone second to lift the weight again. ‘When you see the letter X, this ‘means that the Lif should be performed explosively, as fast as you can Intervals ‘This isa training method where you ‘mix short bursts of intense activity with periods of recovery For exemple, ‘when running you might go as fast as possible for 30 seconds, then run slowiy for two minutes before repeating the pattem several times. I's an intensive, but highly effective, way of Increasing fliness and burning ft. RPE This stands for rating of percetved exertion and i's used as away of indicating the amount of effort you should use during the cardio training sessions: The higher the RPE, the harder you need to run, cycle, swim etc For every cardio workout the RPE level is indicated asa number ftom I-10 as follows: 1-3 Easy, up to gentle pace 45 Faster, but still able to hold a conversation 61 Getting outof breath 8.9 Can't talk, uncomfortable 10 Flatout sprintMen's Finess Baty Chalerge 11Pre-workout ‘warm-up A proper warm-up is vital before doing any weight taining. It time is short, dont be tempted to skip the warm-up and go straight to your workout, because oki muscles can get easily damaged. A few minutes saved on a warm-up can mean days lost while recovering from injury. Your warm-up should start with some light cardiovascular exercise, such as running, rowing or eyoting. This will make your hart beat faster, pumping oxygen and nutrients to your muscles, and elevating your body's core temperature. Warm muscles are more elastic than cold ones, ‘which allows you to work them through a greater range of motion ‘with less injury. ‘Aller the cardio you then need to target your muscles directly with dynamic stretches, These differ from static stretches in that you are moving as you stretch out the muscle (see examples opposite) The trick isto start very gently and then slowiy increase the range of motion you use with each repetition. This prepares ‘your muscles and joins for the work to come, Finally, before you begin any litng exercise, perform the movements with minimal weight to teach your rmiscles how to respond when you do the exercise with full weights. 12 tens Finess Body ChallengeCardio: 10 minutes ‘Whatever method of cardio warm- up you choose, keep the pace gentle ‘and constant. By the end of en ‘minutes you should be sweating and. ppufling a bi, but not out of breath. @ Lunge with reverse flye Slap onward whi setcring your ams to He ies © Keep your body upright Luge lower wth each rp ‘ i 4 Va — 7 Alternating split deadlift Stan forward with one fot ar lean forwards athe hips Keep your back taht Lover hands down a shi, turer each ine, before pushing back to start mee * ® Lateral lunge with twist ‘Step ote side wth bot et porting forward This your torso in he cecton of your ang foo. Bend your knoe a biuret with each ep, Squat to overhead reach Ft shoulder with apart and back straight. Saat down an then reac ove a you stand up. Squat abi owe wth each rep. 2 Mees Fness Body Chalencetts etches whe you hn Gime unarcr ae lasing tinder lengthen tho muscle afer nas contacted bresul of welghtuainng Peroming jttesuehep aera wolout proves several nef Fis tl ep th Reni a0 youll be abl me Youre crue a rear ange of motion, leading to better muscle gains, Stretching also helps reduce injuries because your muscles and tendons are Jess likely to tear When they are relaxed. Stretching improves blood flow to your muscles, helping to flush out toxins, meaning youl be ready for your next workout eailier. And stretching can also ald posture, because tense Static stretches: hold each for 20-30 seconds muscles can pull your spine, shoulders and hips out of alignment leading to a stooped look and lower-back pain Your muscles need to be fully warmed up before performing static stretches, so never do them at the beginning ofa ‘workout. Also, to avoid injury, don't pull too hard when you stretch, and dont ‘pounce’ the muscle under tension. Press you ees apart genty with your elbows. 14 vers Finess Body Challenge Gey pul on your kee Ltyour shoulders high ofthe Noor Press your solder twas the fa. ep yout shoulders fat on the fooe ae Se Calves Hamstrings Quads Hip flexors © Fust down onyourter tee url @ Lean fra athe tips 6 Pu your ane and € Keep your boy unit and out! the pul inyour calf musce, wih stright back push your figs ora push yuri forward Chest ‘Traps Triceps Biceps € Press your hands backwards € Ful genty on your bead ut you @ Pont your fingers down our back @ Pras arms back and twist hands with stag ams. ‘eelthe pul inyourstouer muscle and pul gent on your aw 50 yur thumbs port behind you Meris Fess Body Craienge 15INTRODUCTION Stay positive Getting into the right frame of mind can make a massive difference to the effectiveness of your workouts. On your way to the gym, remind yourself of all, the reasons why you started the plan, ‘and think about how good you! feel ‘when you reach your goals. Youll be far more ikely to work harder if you're not simpiy golng through the motions. If'youlre having an off day, and don't fee! like training, go anyway, get ‘changed and do a light warm-up. The surge of feel-good hormones may make yyou change your mind about skipping ‘session. And if you do miss a session, dont get discouraged. Simply pick up ‘where you left off atthe nex! workout 16 tens Faness Body Challenge Keep your core tight Before any heavy lf, tighten your core ‘muscles - those around your midriff - to protect your lower back. fom injury. Don!t be tempied to compensate for weak abs by using a weightlifters belt. I's better to pick lighter weight and build up slowly as your core strength increases. Pick the right weight ‘The right weight is one you can control properly, and that allows you to complete all your reps ~ but no more - with perfect, ‘form, Too many men pick @ weight that they struggle to handle, risking injury. However, if you choose a weight that you can manage too easily, your muscles won' get enough stimulation to grow. Don’t forget to breathe Never hold your breath during a heavy lift. Instead the general nale {sto breathe in as you lower the ‘weight, and breathe out through pursed lips as you lift the weight, If it hurts - stop! Pain is your body's way of telling you something 1s wrong, Ifyou feel pain at any time, stop immediately and don't resume training until you are fully recovered. Seek medical help if you are ‘unsure whether you should train or not. ‘Time your sets Each set should take you around, 40-48 seconds to complete. Any faster ‘and youre net putting your muscles under tension long enough to get good results. Therefore, each rep should take tree or four seconds, Make the lowering (eccentric) portion ‘ofthe lif slow and controlled, and then move powerfully through the exertion (Concentric) part of the lift. Get some balance To ensure that your muscle growth is even actoss your body, aim to make your workouts as balanced as possible, ‘This means that you should do as many lower body moves as upper-body; for ‘every pushing motion you should do a pulling one; and you give the same amount of attention to opposing muscle ‘groups, such as biceps and triceps, Following this plan will give you the right balance but if you have one side of your body stronger than the other, work your ‘weaker side harder to help it catch up. Be progressive ‘Aim to increase the resistance you Use for an exercise by around 10 [per cent every three to four weeks. ‘This will ensure that your muscles {get the stimulation they need togrow. Ifthe neither There are a few unwritten rules of gym etiquette that you sh mn members, Never hog ora piece of equipment ‘Wipe your sweat off any equipment jer you've used tt Replace dumb- ells and weight plates on their rack s to keep your water up. you wait until drinking, youtl pr ty bec snd your performance wil suffer as a result. ‘Try something new the sams out Ifyou ah ut your boely will top growing new mus uur workout every fo even if that simply meai quipment, of why you shouldn't train le groups two days i = ‘themselves by the time you hit them again, If ‘want more muscle, always take rest day nd make sure you get enough sleep.NUTRITION Eat for a better DOU Good nutrition is half the battle, so follow these basic rules and start seeing a real change to your body rere Pretaere athe xc ay than you bum off through activity you will lose welght. Ifyou eat more, youll gain weight. Of course, whether yyou gain that weight as fat or muscle will depend on. the kind of foods you eat and the training you do, For the Body Challenge programme you'll ‘eat between 2,800 and 3,000 calories a day."The average man needs around 2,800 calories a day Just to sustain himself, so the extra will go towards fuelling your workouts and building new muscle. © Get the balance right ‘Nearty all your calories come from a combination of carbohydrates, protein and fats. Carbohydrates provide the muscle glycogen that fuels your workouts and should make up about 80-60 per cent of your total calorie intake. Protein is required to grow new tissue in your body and is therefore of particular interest to anyone building ‘muscle. The optimum intake of protein for muscle- gainers is between 1.89 and 2g of protein per kilo of bodyweight, butt doesnt hurt to take in a bit more to ‘ensure that You are hitting your daily protein targets. Fat is a nutrient that many people try to avolalallogethes, ‘but twill help you absorb vitamins, improve athletic performance and protect joints and tendons against injury. Hovrever fat is a very energy-dense nutrient, containing nine calories per gram compared to four calories for carbs and protein, 0 you only need about 80-60g of fata day. Eat the right stuff 2 Jed a 4s; keep it natural. Processed foods ~ biscuits, cakes, ready meals, fizzy drinks, crisps - tend to be hig in calories but low on essential nutrients, so they are Poor at fuelling workouts and rebuilding muscle but ‘good at making you fat and sapping your energy. Carbohydrates provide the energy you need to train hard, but they can also be responsible for altering your blood sugar levels and making you store fat, so the simplest rule to follovr is to make the majority of your ‘carbs unrefined, unprocessed, low on the glycaemic index and high in fibre, This includes wholewheat bread ‘and pasta, oats, beans, fruit and vegetables. These 4B en's Finess Body Challenge << vill release energy slowly, ensuring you always have enough stored glycogen in your muscles for a workout Protein-rich foods include lean meat, fish, eggs, dairy produce and soya, Lower-quality protein can also be found in nuts, seeds and beans. Aim to eat a wide variety of protein foods to get the full range, of muscle-building amino acids, but be wary of taking in too much saturated fat, such as can be found in poor cuts of red meat and dairy items. Fats are not all bad. The ones to avoid are saturates and trans fats, which means skipping cakes, biscuits and margarine and cutting back on red meats and cheese. 'The fats you need are monounsaturates and olyunsaturates, found in olive oil, nuts, seeds and olly fish, These include omega 3 and omega 6 fatty acids, which have been proven to aid strength and aerobic training and protect the body from injuries. Eat at the right times When you're training hard you went to eet about an hour or two before your workoU's and again immediat=ly afterwards. Your snacks should include both carbs and protein to help restore glycogen levels in your muscles and repair muscle tissue. A perfect postworkout snack might be a bagel with cream cheese, ora tna and pasta salad For the rest of the day eat amall meals et regular Intervals oftwo or three hours, with the alm of having some protein with every meal. This way you keep your glycogen levels topped up and prevent your body from breaking down the proteins that you need for muscle rebuilding Take on fluids - but not booze ‘When you work out you sweat a lot, and you need. to replace that fluid with water. The trick is to ensure that you hydrate yourself before you get thirsty, not afterwards. Dehydration will impact on your performance in the gym and can affect the way your body stores fat and repairs muscle owing to poor organ function. ‘Take a water bottle with you to the gym and sip from it every few minutes. Over the course of a day you should aim to take in about three litres of water in total. Alcohol, on the other hand, you can do without Itcan have a catabolic effact on your muscles, meaning it prevents them from developing properly.Ifyou are serious about gaining muscle mass, keep your sessions in the pub toa minimum, Should you take supplements? Sports supplements, such as protein powders ‘and energy drinks, shouldn't be seen as an alternative toa good diet, Eating healthily is more important than glugging down shakes, but they do have one advantage: convenience. It can be tough to consume all the calories you need every day through food alone, and i's much easier to take a protein shake to the gym that to whip up a chicken salad, so supplements can be useful Also, people who do a lot of exercise can need extra vitamins C and E, so a supplement of these can be handy if you struggle to get enough in your diet Ifyou do use supplements, be sure to pick a reputable brand and follow the guidelines on the packaging. Meri Fitwess Body Cralencehe Body Challenge comes ‘with meal plans for every day of the 12-week programme. However, it's not always easy to stick to these plans, especially if you have ‘a busy lifestyle. You might not be able to find all the ingredients; you might not have time to prepare all the meals; it might be that you simply don’t like some of the foods on offer. Nota problem. If you can't stick to ‘the meal plans exactly, then you can ‘adapt them to suit your needs. Just try to eat a similar number of calories ‘each day, and aim to eat the same kind of foods you see on the meal plan (no ‘swapping a salad for a burger and fries, now). By following the basic ules of nutrition, as laid out on pl8- 16, you should still be able to see (Great results at the end of 12 weeks. ‘To help you along, we've created a xange of healthy and tasty break¢asts, lunches, dinners and snacks that you can use to create your own meal plans, Each of them will provide the nutrients and vitamins you need to burn fat and build muscle during the 12-week programme. HANDFUL OF PECAN NUTS @ ’s wal 2s beng pata tasty, pecans ae igh in protein and arian aa oad th oe al, a type of good fa that supports the musie-buldng Pormone estosterone. PEANUT BUTTER ON OATCAKES: (© The cakes roughage wi il you up, while ‘beanut ute contains pro, kon and magnest, ‘oi af all eee to bllé muscle 20 Men's Finess Body Challenge Breakfast @ Strawberry smoothie WHAT YOU'LL NEED € bk sues B tains, whch hos 20 sewers {ufo nto enya prt or 50g oats bulged manaring rose 380m ik The worn Gané tvs rom ‘isp arsed ol tho sams wil poet cols and sve om fo ails TOMAKE (© Nbc a he ingredients tgeter Bled an serve ci. | WHY YOU SHOULD HAVE IT (© Flaxseed has large arnt fealty a whic recues Infanmaton and bulls bore mass { © 0a conta fe aed slowrekase | cas thal gh you long-stng eneray LOW-FAT YOGHURT TOPPED WITH OATS AND BLUEBERRIES © Yoghurt ard ats se a goad sure of protein an dtu bath of whch re needed for ueling muscles, wile the tuebeies ae packed wth ann, ich wl ep You font of the damanng ree racals tat ae produces ttn eerie FRESH BERRIES © Lozded wit amondants bers wil keep your mune system song They ae also packed wth vitamin 6 which helps our ‘body to abso ron fro pat fod EDAMAME BEANS (© Asa known as soyaboans. they are ne of he few vegetable sous of a ‘ght essential amina acts the pci q wert© Power porridge WHAT YOU'LL NEED 459 oats 1 chopped banana Handful of muestt Glass of sem skimmed! ‘Sprinkle of cinnamon TOMAKE (© Neth ots wth the ik an heat in a saucepan unt ot. Chop up the banana and str imo te bot along with a handful of muesl and a spine of naman to taste WHY YOU SHOULD HAVE IT (© Oats rave ow casi nde which wlohe you a steady fow of energy thoughout the maring. (© Bananas are stuf with ie to Keep you foeing ful Ther natural supa content wil so cub any sweet rang ard supply a natural sustaned release of energy a ay lng, @ Protein pancakes (ks coun ich nes supa tone heath ara poe which hp ul ard pam (©The sedsin he mos ll Py pee Boot WHAT YOU'LL NEED sta salyenbawn on te undesée, ! Yowto your sds cra erase ans rasp ‘1809 pancake mix ‘ip the pancakes to lightly brown them. ‘at 10 where It can be used as energy. Water ee pancake mix € Grromon ets the ets ns cose mor ect, racket for amount WEY YOU SHOULD making reg lees crsstar nt can 350 ner hist ‘50g whey protein ‘HAVE THEM 100g cottage chaese (© As wet asin own egg ne ‘3 eggs (1 whole, 2 whites) ‘packed with protein and will stock your Han of bueberes bed with good once ore nina 2008 ne tr msg TO MAKE (© catage ceese owt sure ot © Beno Dee, cate reese ano prota et es mesces ts 380 padeo wer ner rl smooh Pourthe wi calun. whch ates msc prom Ingeerts io about mich be pancake andres nee sas inte muses record pen power ced ten athe @ Beers a enema ch blebs Heat a fying an coat wit) dase thing arnt de ol ad porn he pence mito Wha tl lhe your muss the Wickes fr, Oe he parakes ea end ray sal sd ay ee ioe that Pe boy cant ke sl) andre provide 2geeaus eg ctmusde-bulsrg «= CHOCOLATE MILK. Sea cong pate. ne ae 30 ch ven, OU a coenUn a power rkoNa ht @ aceon tesccasatrdara Uber, ton 8 eer frtanepring agen mises. vl ght of ee adel denn roca mk ater eral Dos. aay acide ucla gout ad speed covey Ti dm 0 BANANAS Ist ely canta o pot nd cat @ Berancs a an tel posto sack hey DRIED APRICOTS Conn no sigars orsetaned ery end @ Tey cra mmaniy toasting HUMMUS AND CARROTS gio fe Tee ao ch nan 6 wich beucaoe cain ( Fu coins ron token eretoy reuldesBoos sare ane 2 god sauce_fr paper ee and Teese an wri Ereetes Fosse when es prevet misc fae. rustle et, ‘mute stoina Conde ara cass, who car, win SUNFLOWER SEEDS wien upon Yc a and dose € Seeds contain viin Eand zr hich can awe scl contacion potassium et poste eet on ur enstone les Tey 80 ad yeagen sore. he ty es ers ness Body Cralonge 21NUTRITION Lunches @ Egg and tomato bagel WHAT YOU'LL NEED | white gel, halved Sthsp low-fat mayonnaise ‘mixed with tthsp Dijon mustard 1 hard-boiled egg, sliced 1 tomato, chopped ‘hsp watercress Black pepper TO MAKE | (© Spread the mustard mayoraise on each sie of te bagel ayer he rest ofthe greens and ns! wih seasoning flack pepper. WHY YOU SHOULD HAVEIT (© £095 contain al ge of ne = essai amino acs tat your rard- working muscles nd to uid and repair herseves (© Weight for weigh, watercress has more energy prancing iran than spinach and mere bone-bulking clo Ban mk (© Te vitamin Cin tamatoes makes ety conrbton to your in acid metabolism, which lp body form new muscle (© Mustard ups blood Now o muses, while mayonnaise contin viamln E,2pouertlannxlan tat neues cancer-causing te radials. (© Bagels are argh carbone, mearing ks quoase ents your as and ones te prten ram te eg nto your muses. @ Bean salad WHAT YOU'LL NEED 1 small onion, chopped 1 red pepper, chopped ‘tsp olive ol 200g can of mixed beans, Yelemon ‘tsp chopped parsley Handful of watercress Handful of iceberg letuce ‘tsp grated cheese Black pepper ‘TO MAKE (© Heat he ove ol ina sal pan and fry the onion and pepper on 2 medium heat fr tre rues Drain the mixed beens ad to the ‘ack francine minut, sting. Remave te pan rom he neat and a he ice ofa amon and parse. Strand leave cool (© Face he watercress and losberg Fete ina separate ‘anne and toss ogee. Pace the bean mtu an top of is an ih a with nen of ack pepper and ated cheese WHY YOU SHOULD HAVE IT (© Waterres sul of calcu and magnesium its aso val caarie-ee 0 you can et plenty witout needing a loosen your bel. (© The fat inte onions works win the vtamin Cro the peppers hong you digest and use the prota rom the Deans and cheese (© Boars are bursting wth protain and fl ow onthe Ginx wich means thee cartbohyrates are broken down to glucose an absorbed more soy Tis makes ther a sow release, long asting energy sup © Parsley sul of aig ightng ton needed othe proton of hoemopliin wich caries oxygen fom the uns ote muscles, © Honey and ham baguette WHAT YOU'LL NEED oe pant roe ou wha 1 whotemea agus Qo sce of red ses cars tho ney fee yoru heat ad sates ‘earoen ale nya ata ena to tt 2 sles cooked nam boosts rune Se Grated owt cedar (Meter ese hep ores TO MAKE ©.Cuta wholemeal tauete n a and sad evry wth honey Cut ala green ‘pple in thin ces Layer the ooked nam inthe baguette wit the teen pple stips ‘and top wih a layer of grated awe cheddar. WHY YOU SHOULD HAVE IT (© Ham isa goo source of slow-absorbing (pote which helps bud ard repair muscle 122 Men's Fness Body Chat your body. The mineral bora, wih also Tour in he rt wl bu stor bones (© Cheese works wih he cas rom he bvead to speed up ayoogen replenishment, as wel as Supping protein to promate rmusce routh ad restate,Dinners @ he muscle pot | @ Chicken and mushroom pasta WHAT YOU'LL NEED 225q lean shoulder of pork, diced 2thsp ight soy sauce Sprinkle of sugar Yeclove garlic, chopped Ye chil, chopped ‘30m sherry ‘300ml stock 4 salad potatoes 1 spring onion, chopped 100g spinach leaves Salt and freshly ground pepper to taste TOMAKE (© range the pork the base of aed casserole ish Mix the sues, sy sauce, gar and chills withthe ster and stock, str wll an pour ve the pork Ad the veg. hen place the cassemle onthe nob and ring ito a gentle ssmmec Pu the id on ad sme ovr a gel heat fr 90 minutes, string oocasionaly WHY YOUSHOULDHAVEIT | (© Pos vl esp your gcogen ' lees tone up, so your body coe ' vse your pt ses ri ' (© ok pres plenty misce-ulong | frie nas ining win megnesi, whch Res keep muses strong : fe Syinaniseennvtann cate ard! betaearatene a eats ra eaty immune | system ~ 35 wl a phieg ton and cau. (© Bick pepe ps the stat ' produce hyrochlri acid, making : iteaser to igestyeur od ' ; Nay 4a :. TK PS WHAT YOU'LL NEED tsp ove oil Yeonion, sliced ‘Ye green penper, sliced 1 chicken breast, chopped ‘50g mushrooms, sliced ‘Msp tromage frais 609 pasta Isp cheddar © Muscle burritos WHAT YOU'LL NEED 3 egg whites ‘atsp black pepper 26g low-fat cottage cheese 2 wholemeal tortitas 15g mushrooms, sliced ‘Yeanion chopped 1 red pepper, diced Grated low-fat cheese Salsa TO MAKE ‘© Whisk together the egg white, pepper, and cottage cheese, Pace the tarts na fw ven to warm ‘trough, Ligh ena a medium saucepan wth low fet cookng spray ané place over medium high heat Sauté the mushrooms nin ae red pepper soft Pour the egg ture oer the vegetables and ‘00k unt is im, Placa smal amaut ofthe ec and vgetble mixture down tho cent ot each war toa Rll ch up and then top with some (ale lowat cheese ad Sasa TOMAKE (© Heat lina pan and cook tre onan and pepper ‘ov ve minutes, Add the chicken and eo, ad the mustrooms and cotrue cong for fie mires ernove from heat end str inthe romage ‘tals. Meanwhile, cook te pasta according o packet instrvctons, Oran and cane withthe chicken and !nustroom mix Too with cheddar and ple under ‘he gal url te cheese Is golden brawn and spy. WHY YOU SHOULD HAVE IT (© Onions are rch in chromium which helps ‘ight at by reguating tant soar levels (© The cas in pasa wl ep your muscles recover and ap up you aloogen str (© Ficmoge tls cant muscle end proten and coléum,tich helps prevent ft storage (© Ghicken i burstng wn ren an ‘in, wo key ruts reece to boost ‘esisterone and muscle growth (© Mushrooms are rich nr which s essential ‘or the release of energy tam cabot, WHY YOU SHOULD HAVE IT © Cotagechoess a ow-calre source af ‘flan, a micronuent Wal or muscle growth ant blood cel rosin at high quay protein (© Mustooms ae high nthe rytratng mineral potzssum, whi aso hes carver ‘saat no energy pricing Qycogen (© Wholemeal toss havea medium 6, wich ‘combined wth the pron in he meal helps sow un cartohytate absorption even more. (© Peppers wil provide you with a god dose ot lamin Go help boost your inmuse syste Men's Finess Body Crolonge 23[T] [1] AN he first week is all about getting ‘your muscles used to training, Before you can start lifting heavy ‘weights you need to teach your body how to stabilise itself, which means doing exercises ‘that strengthen your joints and core muscles ~ the ones around your midriff ‘that protect your spine. For beginners, this provides a gentle introduction to training, but even if you are ‘experienced at weight ‘training, don't skip this stage in the 12-week plan because it forms the foundation upon which you'll build later on, ‘The most important thing to concentrate on this week is getting the form correct for each exercise. Pick a light ‘woight, take everything slow and make all your movements controlled. If you feel pain at any timo, stop immediately and rest. ‘26 Men's Fness Body Chale Eleva sae page 1) WORKOUT B o0 CARDIO SESSION Strambl 209 ys nd 5 wees. 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Vv ANOMYOM | > >) b-bell squz =rcet quads, glutes, hamstrings © Stand wit your ‘et shoulder with apa, holding the cumb-bels by your sites. (© B20 your core and maintain a natural ach Inyour back troughout the movement © Keep your knees Inne wan your fet and ower ut your thighs are paral tothe round, (@ Fish uack up ‘through your heats. Mens Finess Body CrolengtGihielarra they Uae estomtoadeom Keeton al fours Your body should frm a ‘and keep loking down staight ine rom foot tanger, throughout the movement. cor et your hips rotate Bing one ebow 1 meet Hold tis postion tora eount the oppose knee beneath ftw, ru tothe start and Yyourstomach before stretching repeat on the aher size ‘out your arm and eg. Gym ball static press-up Brace your coe to keep your boy in a sir ine fom head eels. Gui te sites of the bal mi you hands rough nine ‘ith your suid Hots poston {or 1030 seoands 2B Men's Finess Body ChallengeStanding cable Russian twist aR Side plank Stand sien to acable machine set at chest heght, coe brace, ith your ams Staght and head facing feword twist your torso away ‘fom ne cable Return tothe stan postion wit a slow a ‘and controled motion. With your bow postoned directly Dew your shoulder, bol your body in a sraigntne trom to hea, Maintain this poston for 2s lang 3 you can witout ting your hips op, then repeat on the other sie. Meni Finess Body Cralengt ANOMYOM | 135M