Wednesday, September 30, 2015
Tuck in Your Shirt, Make More Money
True Muscle Trainer: Phase 3, Day 46
Meet the Man Who Changed the Fitness Game
Messiah Of Social Media
Wicks is the leader – popularity-wise, at least – of a new generation of trainers and nutritionists democratising fitness by posting advice for free, producing content daily and racking up ‘Likes’ in the thousands. Other people do workouts, training tips or selfies: the Wicks signature at @thebodycoach is the #LeanIn15, a healthy recipe that takes under 15 minutes to cook, delivered via 15-second video, and accompanied by Wicks’ signature high-energy instructions.
People are calling Wicks an overnight sensation, but that isn’t entirely fair. He did a degree in sports science almost a decade ago, spent some time planning to be a PE teacher, then started his personal training career in 2010, running a boxing boot camp called Rumble In The Park. He’s been on Twitter since 2013, hashtagging his first workouts #TeamLean13 – but it’s on Instagram that he’s exploded.
He got serious about the photo-sharing service in January 2014 when it started allowing video content, posting the high-speed recipe and workout videos that have become his signature. It took him, he says, around six months of relentless content-sharing, putting out three videos a day while his friends told him he was wasting his time and ‘nobody was listening’, to hit 50,000 followers. Now he’s got 365,000 – a decent chunk of whom have already upgraded to his ‘Shift, Shape and Sustain’ plan, a tailored 90-day programme that costs £147. Right now, he’s selling 200-300 copies every day.
‘People take about four to six weeks to convert,’ says Wicks. ‘They follow for a while, get some advice, and go “OK, this guy’s legit”, and then they take the plunge. A lot of them are referrals – mums and daughters doing the plan, or people being encouraged by friends. One entire office of 60 people did it.’
Here’s the stuff Joe teaches people to shed fat and feel lean. It’s simple, effort-efficient advice that works for normal people with normal lives:
1 - Prep like a boss
‘It’s the one thing you can do to take control straight away. Just spend half an hour to an hour a night cooking your meals for the next day so you never have to grab stuff on the go.’
2 - Tweet your progress
‘It’s like having a fraternity behind you.’ If you have the support of an immediately reachable community, you’re much more likely to stay motivated and on track.
3 - Eat more fat
‘You should get most of your energy from it – it’s got more per gram than carbs. Stock up on grass-fed butter, nuts and avocadoes.’
4 - Don’t fear carbs
‘If you love white bread or bagels or whatever, you don’t have to give them up. Reduce them on rest days, and eat them as a treat after you’ve done a high-intensity session.’
4 - Train without breakfast
‘I train fasted a lot – it gets you burning fat at the start of the day, and you can refuel with breakfast afterwards. Try overnight oats – put some porridge oats, almond milk and whey protein in a shaker, let it soak overnight and then whack it in the microwave in the morning.’
5 - Go mad for coconut oil
‘I’ve cooked almost everything with it, ever since university. It’s full of omega 3s and it’s a stable fat, so it’s perfect for stir-fries.’
6 - Keep a food planner
‘Plan when to train and when to eat. If you’re having a night out, either train that day or plan to go low-carb when you eat.’
7 - Turn up the volume
‘I like German Volume Training – ten sets of ten reps – because it’s a good, structured way to get a lot of work done. People usually do it with bench pressing or deadlifts, but depending on your strength levels most moves will work – do it with press-ups or lunges.’
8 - Drink more water
‘I ask clients on the 90-day programme to drink anywhere from two to four litres a day. It keeps you energised and keeps all your body’s processes online.’
9 - Eat more
‘If you get your food from good clean sources, you can eat 2,700 calories a day and still burn fat – and you’ll have enough energy for the rest of the day. Don’t starve yourself.’
10 - Keep workouts short
‘I’m all about intensity over duration – less than 30 minutes is fine. You can do the most simple stuff at home: do 30 seconds of burpees, rest 45 seconds, 30 seconds of sprint high-knees, rest 45 seconds, then repeat the whole thing for 15 minutes. Done!’
11 - Get off the sad step
‘That’s what I call scales. They’re so negative. You can do everything right all day, or wake up feeling full of energy, then you step on the scales, see you’ve put on a kilo, and it totally changes your mood. Get rid of them.
12 - Drink Rum
‘I’ll have a cheeky mojito or a vodka when I go out. Clear spirits have less nasty business in them, and usually fewer calories than beer.’
13 - Have days off
‘If you’re an athlete then, yeah, I don’t have a problem with you training every day, but for most people it makes more sense to train four or five days a week. Have a couple of days off a week to recharge, do your shopping and prep your food.’
14 - Take regular photos
‘This isn’t about vanity. If you look in the mirror every day, it’s easy to think you aren’t changing shape, but when people take photos they’re always amazed by the difference their work’s making. Take one progress shot every four weeks, using the same angle and the same lighting so you can see the difference.’
Why Does It Work?
The key, of course, is that people get results: as well as recipes, Wicks’ social media feeds are jammed with side-shots of people on their fourth, eighth or 12th week of the plan, usually in much better shape. ‘Most of them have done diets before,’ says Wicks. ‘But diets just don’t work. This is supposed to be different and enjoyable. I’m about getting people to eat more, but eat better, and getting them to do exercise that makes them feel good about themselves. When I trained as a PT, all the information was so out of date, old science, the Food Pyramid – it’s not stuff that works. This is about letting people know that they don’t have to give up the food they like. I’ll go to Burger & Lobster or Nando’s, I’ll have a mojito. I’m getting people who have tried 1,400-calorie diets to a point where they’re burning fat eating 2,600 calories a day. It’s a lifestyle, not a short-term thing.’
Tuesday, September 29, 2015
True Muscle Trainer: Phase 3, Day 44
CrossFit Athlete Will Kane Takes on FitBrit 2015
Time's ticking until we stop accepting submissions and announce who will be invited to the FitBrit grand final and be crowned the country's fittest.
Give the challenge a go at your local Fitness First gym to get your time on the leaderboards. And don't worry, elite athletes such as Will have their own category! Even if you don't qualify for the final you will burn fat, build muscle and develop your cardio fitness. Not bad for a workout that takes less than 20 minutes.
A redesigned circuit for this year means your strength, power and co-ordination will be pushed to the limit in an all-round test that’s the toughest FitBrit yet. Plus, a rejig of the categories means there's an even better chance than ever to compete on a level playing field: all-new Amateur and Masters categories cater to non-professionals and over-35s, while if you’re more of a specialist, the four-way Team category means you can create a super-squad of strong men (or women) and cardio monsters.
But that’s not all. This year’s final will present an all-new challenge, so even if you aren’t top of the leaderboard, all-round fitness will increase your chance of glory more than slavishly practising the event. There’s never been a better chance to taste victory – and with prizes on offer, now’s the time to sign up.
Not a Fitness First member? That's not a problem - get your free 5-day pass here.
How Yoga is Saving the Bodies and Minds of NFL Players
Monday, September 28, 2015
72 Hours With the 360fly Action Camera
Friday, September 25, 2015
We ‘Mirin Vol. 124: 13 Outdoor Stunners
Thursday, September 24, 2015
How to Make Perfect Baked Beans From Scratch
9 Simple Tips For Building Knockout Legs!
Workout of the Week #35
Take on your Men's Fitness workout of the week, a new 52-part series to keep you inspired and challenged for 2015. We'll post a new workout every Monday and for an added incentive, we'll take on the workout too so you can see how your best time compares with a member of the MF team.
Workout of the Week #35
Power endurance
Complete three rounds of this circuit as fast as you can:
- 10 burpee pull-ups
- 5 long jumps
Long jump form guide:
You might know these as broad jumps. From a standing start, bend your legs and wind your arms back, then throw your arms forwards and explode up and forwards as far as you can. Make sure you land on both feet, bending your knees to soften your landing. If you fall forwards on landing, the rep doesn't count. This tests landing mechanics and balance as much as power. For an added test, measure out your max broad jump distance, take 10-20cm off it, and aim to hit this distance with each rep.
Watch the video, take on the challenge and post your best score in the comments section below.
MF's par time: 3min
This workout was shot at The Athlete Centre in Oxford. Check out our Workout of the Week YouTube playlist for more gym challenges. Subscribe to the Men's Fitness YouTube channel for our weekly Workouts of the Week, posted every Monday throughout 2015.
Complete three rounds of this circuit as fast as you can:
- 10 burpee pull-ups
- 5 long jumps
Long jump form guide:
You might know these as broad jumps. From a standing start, bend your legs and wind your arms back, then throw your arms forwards and explode up and forwards as far as you can. Make sure you land on both feet, bending your knees to soften your landing. If you fall forwards on landing, the rep doesn't count. This tests landing mechanics and balance as much as power. For an added test, measure out your max broad jump distance, take 10-20cm off it, and aim to hit this distance with each rep.
Watch the video, take on the challenge and post your best score in the comments section below.
MF's par score: 3 min
Wednesday, September 23, 2015
Is That Really Craft Beer? 21 Surprising Corporate Brewers
Hunter Labrada's Guide To Pre-Workout Nutrition And Supplementation
Tuesday, September 22, 2015
The Story Behind 'Sicario'
5 Ways To Gain 15 Pounds!
Monday, September 21, 2015
Everything You Need to Know Before Buying Vintage Whiskeys
Sunday, September 20, 2015
2015 Fit Squad 6-Week Challenge
Friday, September 18, 2015
Suits Just Got Way More Comfortable
8 Best Chest Exercises You Haven't Tried
What it takes to be a leader by Clive Woodward
Woodward on the qualities he looks for in his leaders…
When I’m looking at a player in terms of leadership and real captain material, I have a tick list of what I want. One, they’ve got to be on the team sheet. In rugby union, it doesn’t matter how good a leader a player is, you have got to know you’re going to put his name on the team sheet. The rest of the players have got to know that he’s in the team because he’s a great rugby player. For Johnno [Martin Johnson] that was a big tick.
Two, you’ve got to know that when you’re not in the room that they’re still delivering your message. Can you trust that they’re delivering the message when you’re not there? Three, they’ve got to have the respect of the players. How are they living their lives? Not just in training or during your time together, but 24/7/365, are these real role model-type people?
Four, respect – you don’t have to be mates with your captain and sometimes it’s good not to be that close to them, but you have to have that bond and respect. You’ve got to look forward to having a cup of tea with them and they’ve got to be someone you get on with. You’ve got to be able to pick up the phone and jump up and down and shout off at him, and he’s got to be able to do the same with you. You’ve got to have that trust. And you’ve got to trust that if there is something he doesn’t like, he’ll pick up the phone and call you to tell you.
On his World Cup-winning captain Martin Johnson…
Martin Johnson is one of the toughest players we’ve ever seen and as a coach he’s a guy you want on your team. They always say when you’re tossing the coin, you want to have Martin tossing the coin. He’s a pretty intimidating person walking out of the changing room. He led by example but he wasn’t a big ego man. Behind the scenes he was always asking people, “What do you think?” That’s a big quality of any leader, listening to other people and then making a decision. Martin would probably be top of the tree just in playing terms – forget his captaincy and leadership skill, he was just a great player. I know he is England’s all-time best second row as a player. Add the captaincy and the leadership and he just becomes the best ever player. I felt lucky to have him in the team.
On how you can grow with each setback…
As the movie [Building Jerusalem] says, we went on this tour of hell in 1998 where we played these ridiculous fixtures where we went to Australia, New Zealand and South Africa, which no teams were doing in the modern era. The captain on that tour was Matt Dawson, the fly-half was Jonny Wilkinson – the amount they learned in adversity, and the amount I learned about them, was incredible. I saw Dawson in a completely different light after that tour. He was immense – he just never, ever threw the towel in. It was a tough tour with our kind of second/third team, and [it helped] those two players especially to go and win a World Cup five years later.
On lessons learned from business…
I think the leadership is no different when running a rugby team from running a business. It’s all about people. Almost all of what I applied with England was learned from business. I had 16 years of experience in business, in Sydney with Xerox, a big multi-national, and with my own small leasing and finance company, which I ran for eight years before I became a professional coach. When I say it was small, we had ten people. There was no HR – it was just ten people in a room getting on with our jobs. A rugby team wasn’t that different except there are 40 or 50 people. It was up to us, no-one else was going to help us. One of the biggest things I learned from my business career was how to deal with people and make decisions. That was massive for me in putting the England team together.
On building a winning culture…
We knew the 2003 World Cup was a chance of a lifetime. The players had the right coaching team, they had everything in place. And we couldn’t have people sitting there thinking, “I don’t agree with that” but be too scared to stand up and say it. It was quite an intimidating set-up if you’re, say, a Jonny Wilkinson coming into that – not all players are naturally confident. You have to get that out of them. I had to ask, “Jonny, what are you thinking? Daws, what are you thinking?” If they didn’t agree with something I expected them to stand up and say it. No-one was going to get penalised, the complete opposite. Some of the team meetings got quite lively, and I loved it. We had blood on the walls at times but to me that was fantastic because you knew we all wanted to win. The most important thing was when we walked out on the pitch we went out holding hands, as one.
On his advice for the class of 2015…
My two bits of advice to the players now are, one, focus on the next game. Don’t get carried away with the game after. The whole of England’s thought process should be on Fiji for that opening game. Second, it’s so easy to get distracted. Distractions from sources you might not even think about, from friends and family, from sponsors, from fans, from the media. They’re everywhere. It only takes one player to get distracted and that can cost you that next game. You lose that game, England will not win the World Cup. You’re not going to win a World Cup by losing any games. So you’ve got to win that game.
On how the players are affected by off-field distractions…
There were a huge amount of distractions before 2003 [when the players went on strike over their image rights]. There always are. When you win everyone forgets. If England had won in 2011 when Johnson was in charge, all that stuff that had happened on those nights [players were criticised for drinking and other misdemeanours] would have been forgotten. We didn’t, we lost to France in the quarter final and suddenly it becomes this huge soap opera.
On the pressure of current No10 George Ford to emulate Jonny Wilkinson…
When Jonny arrived at 2003, he was absolutely the go-to man. He was this amazing player who the rest of the world was like, “Who on Earth is this guy?” We were incredibly lucky to have him. He was the number one player in his position going into the World Cup. George isn’t there yet. He’s incredibly talented. But all I’d say to George is those two key points. In those team meetings, don’t just sit there if something’s not clear. Stand up and shout, “Guys we can’t leave the room until we’re absolutely sure. We’ve got to win this next game. Let’s make sure. And I’ve got to lead on this.” He’s got to really come of age, which he’s good enough to do. I really hope he has a great World Cup.
Secondly, there will be a lot of hype around him but he’s just got to get rid of all that stuff. If, in one of the pool games, he has a poor game and England lose, that hype is going to change. But you just ask him to take responsibility. He’s got to become Jonny Wilkinson in that team room. For a young guy with not a lot of caps, he’s got to really become very mature and lead so the rest of the team looks at him and thinks, “Yes this guy can lead us”.
Building Jerusalem, the story of the creation of England’s World Cup-winning team, is out on Blu-ray and DVD now
Thursday, September 17, 2015
How 39-Year-Old Lacrosse Star Casey Powell Stays In Shape
We Mirin' Vol. 123: 16 INSPIRING 6-PACKS
Wednesday, September 16, 2015
Wooden Watches Done Right
The new post-workout recovery guide
Please tell us we shouldn’t be jumping in ice baths as a post-workout recovery technique?
You’re in luck! There are a number of research papers out there about ice baths and the consensus is they blunt the effects of the any adaptive changes in the muscle.
What should we be doing then?
Take on some protein immediately after a workout – that should be a no-brainer, but what’s really important is to keep hydrated so the protein can actually do its job. Dehydration makes it hard for it to even get to where it’s needed, let alone repair the muscle.
Anything else?
Compression is also super-effective for recovery, whether you use clothing or have a quick post-workout swim. The hydrostatic pressure will get rid of any lactate that’s built up in your muscles, but unlike an ice bath it won’t blunt the effects of the strength training. I’d also recommend investing in a foam roller – find those sore spots and hammer them.
We never know how long we should foam roll. What do you recommend to the players you work with?
I always say to do it for five to ten minutes in total, concentrating on the outsides of the quads, hamstrings, lower back and calves. Spend 20-30 seconds on each body part, or slightly longer if you find an area that is sore and uncomfortable. It might be uncomfortable at the time, but it’ll increase blood flow to those areas to help them repair quicker.
What about stretches?
Research is inconclusive as to whether this is a good or bad thing, but in my experience light stretching helps maintain mobility, reducing the risk of injury and improving overall performance. Having said that, whether it’s foam rolling, stretching or light exercise on a bike or in a pool, spending up to 30 minutes doing any of these is a good investment of your time after training.
Is that it?
Not quite. Sleep is an essential and often overlooked part of recovery so it’s vital you get the best-quality rest. Ensure you’re in a dark room, avoid caffeine after 8pm, and avoid any electronic products (including TV) for at least half an hour before going to bed. It’s all about getting the deepest sleep possible. In fact, an investment in a good pillow and comfortable bed is an integral part of recovery and should be taken just as seriously as the rest of your training.
How Jon Conquered Negativity And Lost Over 200 Pounds!
Monday, September 14, 2015
Style Staples You Should Never Buy New
Saturday, September 12, 2015
Is Hard Soda Healthier Than Beer?
Ask The Expert Panel: 24-Hour Nutrition
Workout of the Week #33
Take on your Men's Fitness workout of the week, a new 52-part series to keep you inspired and challenged for 2015. We'll post a new workout every Monday and for an added incentive, we'll take on the workout too so you can see how your best time compares with a member of the MF team.
Workout of the Week #33
5min AMRAP
How to do the workout:
You have five minutes to do as many rounds of possible of:
- 10 50kg squats
- 8 30kg overhead presses
- 6 walkouts
Watch the video, take on the challenge and post your best score in the comments section below.
MF's par time: 6 rounds
This workout was shot at The Athlete Centre in Oxford. Check out our Workout of the Week YouTube playlist for more gym challenges. Subscribe to the Men's Fitness YouTube channel for our weekly Workouts of the Week, posted every Monday throughout 2015.
Friday, September 11, 2015
Supplement Company Of The Month: Prime Nutrition
Off-Menu Items: The Worst Kept Secret in Food
Mountain biking strength and conditioning workout
The London to Brighton is one of the UK’s longest-running charity bike rides, with the inaugural event having taken place back in 1976. In recent years, however, event organisers the British Heart Foundation have decided to provide an off-road alternative, offering mountain bikers a chance to ride from the capital to the South Coast on an almost exclusively Tarmac-free route, via cycle tracks, forest paths and singletrack – at 120km, this is nearly 40% longer than the road version and includes 1570m of climbing.
To get yourself ready for this epic challenge, try adding the workout below to your gym and riding regime for the last few weeks before the event. Devised by coach Alan Milway for downhill mountain bike champion Gee Atherton – who you can see demonstrating the moves – it includes upper-body exercises to help you muscle your bike through tricky terrain, lower-body plyometrics to help develop pedalling power and core-strengthening exercises to to help you maintain a solid posture on your bike.
1. Sots press
Sets 3 Reps 5
Stand with your feet shoulder-width apart and the bar held on your traps. Lower into a squat position and hold. Press the bar overhead, pause and then lower under control.
2. Weighted wide-grip pull-up
Sets 3 Reps 8
Pull up until your chin clears the bar, without kicking your legs out. Lower under control until you’re in a dead hang.
3. Depth press-up
Sets 3 Reps 4-6
Place two weight stacks of equal height just wider than shoulder-width apart. Lower your chest slowly past the stacks. Press up explosively and catch yourself on the stacks. Drop your hands back to the floor and repeat.
4. Ball throw
Sets 3 Reps 6-8
Using a two-handed chest press, explosively throw a 5kg ball as high as you can. Have your partner catch it and then drop it back to you.
5. Trap bar deadlift
Sets 4 Reps 1-2
Place your feet slightly wider than shoulder-width apart. As you lift, drive through your heels and push your hips forward, keeping your chest up. At the top, pull your shoulder blades back. Lower under control.
6. Box jump
Sets 2 Reps 6
Start with your feet hip-width apart. Drop down, swinging your arms back. Drive up into the jump, staying compact in the air and looking for max height, and land softly.
7. Clockwise pistol
Sets 2 each side Reps 4
Lift one foot off the floor ahead of you and bend your knee to lower, with your arms held out for balance. Stand up, then lower to the back, then to one side, then the other. That’s one rep.
8. Plate drop
Sets 3 Time 60sec
Pull the plate up to your chest, release it while keeping your hands around it, and catch it at knee height. Keep your core locked and knees soft during each rep.
9. Aleknas
Sets 2 Reps 6-8
Lie on your back with knees and arms raised and get a partner to place one weight plate in your hands and one on your shins. Lower the weights under control keeping your toes up. Don’t let your arms or legs touch the ground. Return to the start by engaging your hip flexors, core and arms.
10. Norwegian wrestler
Sets 1 Time 2min
Get into a bent-over row position and keep your trunk still with tension in your hamstrings. Start rowing the weights in a loop by reaching them forwards and then up and back as if you were pulling a rope.
The London to Brighton Off-Road Bike Ride takes place on 26th September. Sign up here
Thursday, September 10, 2015
George Groves's 3-minute HIIT workout
There’s a lot of pressure on George Groves as he prepares for his WBC super middleweight world title clash with Badou Jack on 12th September. However, the one thing he can be totally confident is his conditioning. Ahead of his fight in Las Vegas (on the undercard of Floyd Mayweather Jr’s bout with Andre Berto), Groves shared the three-minute HIIT workout he uses in his training camps. Here’s how he gets it done.
1. Double-arm kettlebell swing
Reps 10-12
2. Double kettlebell clean and press
Reps 15
3. Walking lunge (offset load)
Reps 20
4. Farmer’s walk
Distance 4m
5. Tyre flip
Distance 4m
6. Sledgehammer
Reps 15-20
7. Battle rope power slam
Reps 25
George Groves is an official athlete of PhD Nutrition phd-supplements.com