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Join Men’s Health and the UK’s brightest fitness personalities for Men’s Health Weekenders, a virtual festival of health, workouts and wellness, every weekend in January 2021 We have a challenge for you. How many rounds of our ladder workout can you get done in 15 minutes? 10? 15? 20? However many rounds you complete, this workout – the second from our month-long fitness festival Men s Health Weekenders – is sure to challenge both your body and mind. This is a ladder workout, so start by performing one rep of each of the ladder movements, then two, then three etc. Every two minutes, stop doing the ladder exercises and do five burpees, before starting where you left off, and remember to keep track of how many rounds you re able to do in 15 minutes. ....
Welcome to Men s Health Weekenders, Our Free Digital Fitness Festival This January we re bringing you workouts, cookalongs, mindfulness sessions and conversations with truly inspirational figures. For free, every weekend By Men s Health UK 06/01/2021 This January, consider your diaries full: we ve assembled the best trainers and athletes in the game, as well as inspirational figures from the worlds of sport, psychology and nutrition, for our free, month-long festival of fitness, Beginning on Saturday, January 9, 2021, we ll be hosting game-changing workouts, cookalongs, mindfulness sessions and we ll discussing training, mental health and life with illustrious guests, such as the ‘Fittest Man in History’ Mat Fraser, military veterans Aldo Kane and Jason Fox, professional boxer Conor Benn, as well as reality TV star Spencer Matthews, who, alongside his trainer Shaun Stafford, will be explaining how he got down to 5% body fat. ....
The Workouts Spencer Matthews Used To Hit 5% Body Fat Plus, build the strength to deadlift 130kg for 5 reps 28/12/2020 Matthews has been here before. Seven years ago he took on a Men’s Health transformation alongside his Made in Chelsea co-stars and reached shoot day lean but, in his mind, a little light. “The aim this time was to cut body fat without losing any muscle,” explains his trainer, Shaun Stafford. Which is more difficult than it sounds. To burn body fat, you need to pump up your heart rate. To maintain muscle mass, especially in a calorie deficit, you must place sufficient stress on your major muscle groups using heavier weights. Often these two goals are seen as mutually exclusive – you either lift heavy with long rest breaks, or do a lot of cardio. Stafford’s solution, and the plan he devised to help Matthews achieve 6-pack abs and 5% body fat, included zero cardio. Instead, he implemented a protocol called Peripheral Heart Actio ....
But then, to prove it can also be done with a little elbow grease in the kitchen, he was left to fend for himself for the rest of the week – relying on the simple, healthful meals below to get him through. There was still room for clean G&Ts after work and weekend takeaways. To reign in his portion control, Stafford cut him a deal – he could pile his plate as high as he liked, as long as it was a side plate. Really it all came down to discipline. “In the run-up to the photoshoot I’d finished three of my four Fuel boxes by 11am,” recounts Matthews with a grimace. “I messaged my trainer Shaun Stafford to plead for an extra meal. His response was ‘tough luck!’, making room only for extra celery sticks, watermelon fingers or Diet Coke.” It paid off though, and made the two burgers from Five Guys after the final photo all the more satisfying. ....