Mens_Health_UK_March_2017

104 MEN’S HEALTH MENSHEALTH.CO.UK

31.

Count the bites you take per meal, then set a ‘ bite limit’.

You’ll lose 1kg in two weeks, claims Brigham Young Uni

33.

Monday – The best day to start a diet, according to

researchers at the University of Pennsylvania

28-30.

Waist

Training

Level up your weightloss plan
with three simple gym hacks
to supercharge any regimen

Sweat Box
Time taken: 2 weeks
“Using a sauna before your
workout promotes blood flow,
helping transport fatburning
enzymes to stubborn areas,”
says PT and hormone expert
Karen Austin of Topaz Fitness
Academy. “This will increase
fat breakdown during your
workout. Do it eight times over
a fortnight to cut a kilo of fat.”

Cut And Go
Time taken: 2 weeks
A study by Belgian scientists
found men who exercised
before breakfast maintained
a steady weight, despite being
fed 30% (750) more calories
over six weeks. Keep your
calorie count around the 2500
mark (as normal) and you’ll
shed a kilo in just 10 sessions.

Rise And Shine

Time taken: 2 weeks

According to Northwestern

University, taking your cardio

outside between the hours of

8am and midday can lower

your BMI by up to 20%. It’s

thought sunlight resets your

circadian rhythm, raising

metabolism. The treadmill

won’t cut it, either; even the

most overcast park offers more

beneficial rays than the gym.

WORKOUT

32. 
    

HIIT

Master

Time taken: 1 week

Making time for the

gym is difficult, but

this bodyweight

workout – designed

to light a (metabolic)

fire in your living

room/office/hotel

suite – doesn’t let

you off the hook.

Compiled by sensei

David Mesa Rey from

London’s Budokwai

Martial Arts Club

(budokwai.co.uk), the

focus is on prolonging

time under tension,

which means your

muscles will be

working harder, for

longer, boosting

your post-exercise

burn (or ‘EPOC’) for

days. Complete this

before breakfast for

one week to leave fat

begging for mercy.

1 / S P

X 30

2 / CRUNCH

X 30

3 / SIT-UP

X 30

4 / SQUAT

X 30

5 / PRESS-UP

X 30

9 / SPRINT

30SEC

6 / CRUNCH

X 30

10 / BURPEE

X 30

11 / PLANK

30SEC

999999 //////////SSPRINT

B

A

B

B B

B

A

A

A A

A

B

A

B

B

B

A

B

1 /STAR JUMP

A

B

3 /SIT UP 4

A

B

A A

A

B

7 / LUNGE

X 30

A

B

8 / TWIST

X 30

B

X

A

A