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JUNE 2016 MUSCLE & FITNESS 81 Man Makers are more like five exercises; they’re relatable to burpees with a few key additions ...
^ BRITISH PHYSIQUE PRO RICKY BECKFORD LOOKS BETTER AT 42 THAN HE DID AT 21 – AND SO CAN YOU. BY JOHN PLUMMER PHOTOGRAPHS BY CH ...
JUNE 2016 MUSCLE & FITNESS 83 ...
84 MUSCLE & FITNESS JUNE 2016 ABS Not many guys can claim that they’re in better condition at the age of 42 than they were a ...
JUNE 2016 MUSCLE & FITNESS 85 feeling the squeeze, and I rest a maximum of 45 seconds to one minute to keep up the intensity ...
86 MUSCLE & FITNESS JUNE 2016 BECKFORD SAYS: “Start with your back and feet flat on the floor. Hold a medicine ball between ...
JUNE 2016 MUSCLE & FITNESS 87 BECKFORD SAYS: “Start in the same position as the last exercise, but this time hold the ball d ...
BECKFORD SAYS: “Hang with your hands slightly wider than shoulder-width apart. Keep your legs straight and raise them to a 90-de ...
Monday: back and calves Tuesday: chest Wednesday: legs Thursday: biceps and triceps Friday: shoulders and abs Saturday: start th ...
90 MUSCLE & FITNESS JUNE 2016 RAIN OW MILLET SCRAMBLE SERVES 2 ½ cup millet Salt and pepper 4 large eggs 1 cup cherry tomato ...
JUNE 2016 MUSCLE & FITNESS 91 UTRITION BONUS Gluten-free millet delivers high amounts of thiamin, a B vitamin needed for ene ...
92 MUSCLE & FITNESS JUNE 2016 1½ cups freekeh Salt 2 medium sweet potatoes, cubed 3 tbsp extra-virgin olive oil 2 cups slice ...
JUNE 2016 MUSCLE & FITNESS 93 T 4 ¾ cup black rice Salt 1 mango, cubed 2 cups strawberries, quartered 2 bananas, sliced into ...
94 MUSCLE & FITNESS JUNE 2016 TH PORK STEW SERVES 4 500g fresh husked tomatillos or 1 (350g) can tomatillos 1 tbsp grapeseed ...
JUNE 2016 MUSCLE & FITNESS 95 ●AMARANTH This gluten- free nutritional powerhouse has a protein bioavailability comparable to ...
FRONT SQUAT Anterior loading is safer for your back and tougher on the quads. ...
JUNE 2016 MUSCLE & FITNESS 97 BIG WHEELS >^ CHANGE THE GAME OF LEG TRAINING FOR STRONGER QUADS, HAMS AND GLUTES AND LESS ...
98 MUSCLE & FITNESS JUNE 2016 Because it’s designed to let you lift heavy, it encourages bone growth and the release of musc ...
JUNE 2016 MUSCLE & FITNESS 99 a back squat, you’re right. That’s why powerlifters specialise in back squatting, and it’s bec ...
100 MUSCLE & FITNESS JUNE 2016 significant difference in the amount of muscle activated by the three exercises – however, th ...
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