Issue 11

Men's Fitness Guide

Your guide to getting fit and healthy

Men's Fitness Guide1 min read
Introduction
This invaluable special edition from Kelsey’s extensive range of men’s fitness guides is dedicated to the humble dumbbell. This essential bit of kit works to shred fat and build muscle throughout your whole body – all you need is this guide, a set of
Men's Fitness Guide1 min read
Mens Fitness Guide
Managing Editor: Katherine Watt Art Editor: Mark Hyde Words: Jon Lipsey & Nick Hutchings Sub editors: Juliet Giles, Jo Mattock, Gareth Beach Photography: Tom Miles Model: Shaun Stafford Tandem Media: Ben Rayment, ben@tandemmedia.co.uk, 01233 228752 P
Men's Fitness Guide4 min read
Get Great Gains
Without knowing your workout goals, which moves to do, and how to do them, you won’t get optimum results. To achieve your aims, you need understand the key variables involved in performing different moves so you can design – and stick to – a specific
Men's Fitness Guide1 min read
Know Your Muscles
● 1 Pectoralis minor (under pectoralis major) ● 2 Pectoralis major ● 3 Serratus anterior ● 4 Rectus abdominis ● 5 External obliques ● 6 Transverse abdominis (under internal obliques) ● 6 Internal obliques (under external obliques) ● 7 Brachioradialis
Men's Fitness Guide1 min read
Pre-workout Warm-up
The warm-up is the part of a workout most men are likely to overlook. Some people think it’s dull or wasting time but the benefits make it well worth doing. The purpose of a warm-up is simple: to raise your core temperature and prepare your muscles f
Men's Fitness Guide2 min read
Post-workout Warm-down
After you’ve finished your workout spend five minutes doing some gentle cardio, such as jogging, to bring your heart rate down. Then perform the following stretches, paying particular attention to those that target the muscles you worked during your
Men's Fitness Guide12 min read
Dumbbell Workouts
Do the exercises for each body part workout in order (e.g 1-3) Rest for 1 minute between sets 3)Rest for 2 minutes between exercises Repeat the above once more, before moving on to a different workout – and remember your stretches from p8 at the end.
Men's Fitness Guide2 min read
Total Body Plan Part 1
There’s a good reason why this part of the plan is called ‘laying the foundations’. It’s because it’s the fundamental groundwork that you have to do if you eventually want to build lean muscle. The exercises have been chosen because they encourage yo
Men's Fitness Guide2 min read
Total Body Plan Part 2
Now’s the time when you can take advantage of all the groundwork you laid during the first four weeks. If you’ve been following the plan you will have instilled good movement patterns and developed the stabilising muscles you need to start lifting th
Men's Fitness Guide2 min read
Total Body Plan Part 3
By this stage you should be looking bigger and feeling stronger. Now it’s time to complete the plan by doing workouts that will strip away body fat, leaving you with a lean, ripped looking physique. The way you do that is by completing three full-bod
Men's Fitness Guide15 min read
Form Guides
• TARGET BICEPS Using dumbbells will work your biceps evenly, giving you balanced muscle growth. • START POSITION Hold dumbbells by your sides with your arms facing forwards. • Keep your shoulders back and your core braced. • MOVEMENT As you lift the

Men's Fitness Guide

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