MENSHEALTH.CO.UK MEN’S HEALTH 101
AB11-16. Gorge
Yourself Leaner
Feast yourself slim with nutritionist Dr
Laura Thomas’s lesser-known fat loss foodsTime taken: 3 weeks
Watching one more episode of
Westworld is all well and good,
but the resulting lack of sleep
can increase your food intake
the following day by up to
WORKOUT
- The
Lunchtime
Leveller
Time taken: 2 weeks
Achieving serious weightloss
results from your lunchbreak
gym sessions is a tough ask.
Well, not for PT and fat-loss
specialist Alan Levi.
“This 40-minute workout
is all about feeling the burn.
When your lactic acid levels
increase, a message is sent
to the pituitary gland to
alkalise the blood,” says Levi.
“This results in a dramatic
increase in growth hormone
and basal metabolism, both
of which stay elevated long
after you return to the office.”
For best results, perform
moves A1-A3 three times with
a 30-second rest between
each set, then summon the
last of your willpower to do
the same with set B. Bigger
arms will prove a welcome
side effect to your fat loss.
300 calories, according to the
American Journal of Clinical
Nutrition. If you’re struggling
to break the cycle, scare
yourself off staying up late
with a horror movie classic.- Sleep It Off
42 WAYS TO LOSE A KILO
A1/ HANDSTAND
PRESS-UP
3 SETS OF 6 REPS
Kick yourself up into
a handstand against
the wall (A). Slowly
bend your arms until
your head touches
the floor (B); push up.
Just 5 reps left to go.B1/ ECCENTRIC
CHIN-UP
3 SETS OF 1 REP
Take the bar with an
underhand grip (A)
and pull up, keeping
your core locked (B).
Lower over 30sec.
Your back muscles
should do all the work.A2/ ELEVATED
PRESS-UP
3 SETS OF 12 REPS
Assume a press-up
position, feet resting
on a bench. Lower
your body to the floor
(A), then squeeze
your pecs to power
up to the top (B).B2/ RACK
INVERTED ROW
3 SETS OF 12 REPS
Take an underhand
grip on a secured bar,
legs out straight (A).
Extend your arms
slowly, then feel your
lats contract as your
row yourself up (B).A3/ STANDARD
PRESS-UP
3 SETS OF 25 REPS
Take your feet off
the bench and get in
a press-up position.
Lower slowly (A).
Focus on working
your chest muscles
as you push up (B).B3/ TRX
INCLINE ROW
3 SETS OF 25 REP
No TRX? Sub in your
gym’s cable machine
Lean back until your
body is at 45 degree
(A), engage your co
and row your body u
with both arms (B).Liver Little
Chicken liver pâté boasts 62%
of your RDA of pantothenic
acid, a nutrient your body uses
to convert fats to energy, says
Oregon State University.
Chicken liver pâté £2.49
waitrose.comYellow Belly
Mustard’s thermogenic
properties boost metabolism
by 25%, Oxford Polytechnic
Institute reports, shaving
45 calories from each meal.
Coleman’s Original English
Mustard 85p tesco.comMilking It
Whole milk has the same
amount of carbs and protein
as skimmed, along with extra
healthy fats. Opting for red-
topped will only water down
your results, the American
Journal of Nutrition advises.
Organic British Whole Milk
58p tesco.combular Spells
ite spuds get short shrift,
b with fat-burning mineral
c pper, just 87 calories and
% of your RDA of satiating
fi re in each 100g serving,
y’ll keep you going when
chips are down.
K g Edward £3.99/kg
th mpson-morgan.comBottle It Up
Grape skins are packed with
resveratrol, which limits fat
storage, says Washington State
University. Ipso facto, your
nightly glass of shiraz can stay.
The Hedonist Shiraz £11
waitrosecellar.comC kling Results
calorie portion of your
p f vourite contains twice
petite-levelling protein
o oiled egg, and saves you
rbs compared to crisps.
eal Pork Crackling Co
£ nsburys.comThe University of Westminster
found a heart-pounding night
in front of Jaws burns 161 extra
calories. Watching Quint’s legs
get chewed up ought to put you
off your evening snack, too.M W h t y JTub
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