Over the past few years, we’ve seen a wide variety of wearables hitting the fit-tech market. These clever gadgets flaunt every health and fitness tracking feature you can think of – all from your wrist – making them a quick and convenient way to monitor your progress and reach your fitness goals.

At the forefront of smart watch technology is the new HUAWEI WATCH GT4 series. HUAWEI launches its latest generation of watches and unveils their next step into the wearables industry with its Fashion Forward proposition, taking integration between technology and fashion to the next level.

With the proposition, Huawei unveils Sports Forward, Design Forward and Health Forward, thereby setting new standards and empowering users with the ultimate wrist companion for a modern lifestyle.

Backed by running legend and multiple gold medalist Sir Mo Farah, this new series of smart watches offers unrivalled support for your health and fitness. “For many years now, I have been proud to use Huawei wearables to track my activity and health metrics with precision and accuracy.” Mo explains. “The insights my coaching team and I were able to extract from the watches proved invaluable as I competed at the highest level.”

If you’re looking to take your fitness regime to the next level, here’s how the new HUAWEI WATCH GT4 series could help.

Sports Forward: Progress towards your fitness goals

HUAWEI’s Sports Forward ambition is increasing accessibility to fitness by making it more approachable and enjoyable to stay active. Whatever your preferred sport or current fitness level – from complete beginner to practiced pro – the HUAWEI WATCH GT 4 is the perfect training companion.

Plus, for the runners out there, pioneering intelligent GNSS directional satellite tracking technology improves positioning accuracy by 30%, allowing you to track your routes and times with utmost precision – essential when you’re chasing down those PBs.

After your training session, you can receive your key sports data in the form of a report, offering a convenient way to keep track of your progress. Plus, with daily exercise reminders, this smart watch is sure to boost your motivation, encouraging you to show up for your health and fitness day after day.

If you’re new to fitness, returning to exercise after a break, or just looking for personalised fitness advice, the HUAWEI TruSport^TM science-based system also offers tailored training tips and plans, empowering you to cultivate a healthier, more active lifestyle.

Design Forward: Smart watches with style and substance

Most watches force you to choose between function or style – either leaving you with a stylish watch that only tells the time or a smart yet bulky gadget you can’t wait to take off again. With the HUAWEI WATCH GT4, you get the best of both worlds: alongside an array of clever health and activity tracking capabilities, style and user comfort are also top priorities for the brand.

Thanks to the sleek and timeless build, complete with eight interchangeable straps made from durable materials, you can comfortably wear this smart and stylish watch 24/7, whether you’re off to the gym, going out for dinner or lounging at home.

With Sir Mo Farah’s professional career recently coming to an end, the good-looks and versatility of HUAWEI’s latest design are big wins for him, too. “Now that I’ve hung up my running shoes – professionally at least – I am looking forward to enjoying life a bit more, getting out and about, on the town. That’s where Huawei’s watches really shine. They look as good as they perform,” he confirms.

Health Forward: Track key metrics

Driven by HUAWEI’s Health Forward objective, each watch is designed to empower you to have greater control over your health than ever before.

HUAWEI WATCH GT 4 features a range of tracking capabilities to help you monitor your health 24/7 – from comprehensive heart health protection. Pulse wave arrhythmia analysis enables continuous and periodic heart rate monitoring, alerting users to irregular heartbeats and empowering them to seek timely treatment.

Good-quality sleep is another essential step to powering through your daily workouts and progressing towards fitness goals. Luckily, the HUAWEI WATCH GT 4 also features enhanced sleep tracking, with new features such as sleep apnea monitoring providing more comprehensive sleep health management. After assessing your sleep quality, you’ll also receive personalized recommendations to help you sleep better.

With a selection of helpful metrics and smart insights, this smart watch will help you understand what’s going on inside your body when you work out, empowering you to adjust your health and fitness regime accordingly so you can perform at your best and smash your goals.

If you are looking upgrade your health and fitness regime in style, check out the new HUAWEI WATCH GT 4 series (from £399.99, out now). Find out more at huawei.com/uk.

The post Level Up Your Fitness With HUAWEI WATCH GT4 appeared first on Men's Fitness.

What sets these awards apart – and gives an extra stamp of approval to the winners – is that it’s you, the people using these products day in, day out, who decide the results.

From sustainable activewear pioneers, to manufacturers of the home workout equipment that allows you to stay in shape from your own front room, the shortlists in these five categories represent the crème de la crème of the fitness world – and this is your chance to vote for your favourites.

Click here to vote now.

The post Men’s Fitness Reader Awards: Last Chance To Vote appeared first on Men's Fitness.

This superset arms workout is a great option for when you’re short on equipment or time – or you find yourself in a crowded gym. All you need to get started is a set of dumbbells and a medicine ball. 

The following exercises are designed to target your arms from all angles and test various functionalities, to ensure you continue to make progress on your strength training journey. 

It’s a good idea to train biceps and triceps together, rather than viewing them as add-ons to a larger muscle group. This will allow each muscle to receive the attention it requires for proper development. If you treat a muscle group like it’s an afterthought, it will show – and you could end up creating imbalances in your physique.

How to do this superset arms workout:

The following arms workout is a superset routine, with 3 superset pairings.  Because it features a relatively small number of exercises, aim to perform 4 sets of each move. Rest for 1-2 minutes between supersets.

Superset 1:

1a. Close Grip Medicine Ball Pushups (4 sets of 12 reps)
1b. Slow Eccentric Standing Dumbbell Curl (4 sets of 8 reps)

Superset 2:

2a. Bench Dips (4 sets of 15 reps)
2b. Dumbbell Concentration Curl (4 sets of 10 reps per arm)

Superset 3:

3a. Overhead Dumbbell Extension (4 sets of 12 reps)
3b. Dumbbell Zottman Curl (4 sets of 8 reps)

Keep reading for full instructions on how to perform the dumbbell and medicine ball exercises in this arms workout…

RELATED CONTENT:

1. Best dumbbell exercises for every body part
2. Build bigger arms at home with this dumbbell workout
3. How to get bigger triceps fast: 5 proven methods

Need some dumbbells? Try the Jordan Fitness Premium Urethane Dumbbells

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1a. Close-Grip Medicine Ball Press-Up

Reps: 12
Sets: 4

• Place a medicine ball on the floor and assume a plank position, placing your hands on the ball with a ‘W’ grip. 
• Your thumbs and pointer fingers should form a W instead of a diamond, which is unsafe for the shoulders.  The W grip also allows the elbows to properly tuck by the sides of the body. 
• Keeping your core tight, lower until your chest is about an inch or two above the ball.
• Then, contract the triceps to push yourself back up.  
• Keep the body in a perfectly straight line for the duration of the move. 

Need a medicine ball? Try the METIS Fitness Slam Ball 

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1b. Slow Eccentric Dumbbell Curl 

Reps: 8
Sets: 4

• Hold a pair of dumbbells with your palms facing away from yourself.
• Keeping the elbow perfectly still, contract the biceps to curl the weight to your shoulder.
• Then, lower the weight on a 4-5 second count, under control.  
• The most muscle fibre damage occurs on the lowering or eccentric portion of the move, so this simple technique is great to spark muscle growth. 

2a. Bench Dip

Reps: 15
Sets: 3

• Sit on the edge of a sturdy bench, chair, or anything stable that is about knee height.  
• While seated, place your hands directly by your quads on each side so they are touching. This is a perfect starting point.  
• Then, rotate your elbows to the back of the room and step your feet out in front of you with your toes up. 
• Keep your torso perpendicular to the floor as you lower your body, with control.
• Once your arms have created a 90-degree angle, flex the triceps to straighten the arms and return to the starting position.

2b. Dumbbell Concentration Curl

Reps: 10
Sets: 3

• Hold a dumbbell with one hand.
• Bend at the waist and place your other hand on your quad for extra support. Maintain a flat back for the duration of the curl. 
• While keeping the elbow completely still, contract the biceps to curl the dumbbell towards the chest on the opposite side. Resist the urge to move the elbow.

3a. Overhead Dumbbell Extension

Reps: 12 
Sets: 3

• Grip the top plate of a dumbbell by simply placing one hand over the other, while using the space between the thumb and pointer finger to secure the dumbbell handle.
• Fully extend your arms to raise the dumbbell overhead. This is the start position.
• Under control, lower the dumbbell until your hands are close to the base of your neck. Allow the elbows to flare here, there is no need to keep the elbows tight on this exercise.
• Once you are in the bottom position, exhale and contract the triceps to extend your arms and bring the dumbbell back to the start.

3b. Dumbbell Zottman Curl

Reps: 8
Sets: 3

• For this unique dumbbell curl variation, start as you would a traditional dumbbell curl, with your palms facing the mirror.
• Keeping the elbow still, curl like you normally would, then at the top of the curl, rotate the palms outwards, until the palms are facing away from you, then lower the dumbbell with a reverse grip.  
• Flip the grip again at the bottom of the move to start a new rep.  

Related: Try this dumbbell-only leg workout

The post Dumbbell & Medicine Ball Arms Workout appeared first on Men's Fitness.

Find your fitness mojo this summer with our latest subscription offer: get 6 issues for £21.99, plus two free resistance bands from Primal Strength worth £28.

While a new health or fitness regime never needs to wait until spring, sometimes the impending arrival of summer offers the perfect opportunity to kickstart a healthier and more active lifestyle. Whatever your goals are for 2023, Men’s Fitness is here to help. Our latest subscription offer includes 6 issues of our monthly magazine, each filled with a huge variety of health, fitness, nutrition and wellness tips, plus two free resistance bands from Primal Strength (worth £28) – all for just £21.99.

Here at Men’s Fitness, we’re big fans of resistance bands. These versatile bits of kit are perfect for both building strength during training sessions and stretching out muscles on rest days.

Discover the best resistance band exercises

We’ve teamed up with Primal Strength to offer you two free resistance bands when you subscribe to our magazine.

How to redeem this subscription offer:

Click here to subscribe to our magazine and claim your free gift.

You’ll be taken to the Kelsey shop website, where you can also purchase single issues.

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However, chest training novices often make a variety of mistakes when first starting out, so it’s important to learn how to build a bigger chest safely and effectively.

How to build a bigger chest safely and effectively

When first learning how to build a bigger chest, a classic mistake many people make is to rush the process in a bid to lift the heaviest weights as soon as possible. Another common slip-up is failing to give the right attention to the movement pattern or not connecting your mind to the specific muscle you’re trying to activate.

RELATED CONTENT:

• Lower abs workout
• Best lower back exercises
• Best glutes exercises

Let’s take a closer look at the common chest training mistakes novices make – and how to avoid them.

1. Make sure you’re contracting the right muscle

If you want to build muscle mass in the chest and develop your pecs, one of the most important skills is being able to actively contract the exact muscle you want. With regards to the chest, this specifically means that you should learn how to contract the upper, middle and lower chest. If you can’t feel the right muscle working, it isn’t going to grow.

Want to work your upper torso? Try this Dumbbell Chest & Core Workout

How to activate the different chest muscles:

To successfully activate the different chest muscles during your workouts, you should keep the weight low, keep the reps slow, work through the full range of motion and actively think about squeezing the chest during the concentric phase of the movement. If you’re just trying to complete the movement, then you may well be compensating with your more naturally dominant muscles, such as the anterior deltoids and triceps.

2. Always activate the shoulder joints before lifting

Another common issue is the complete negligence of prehab and activation exercises before starting the first heavy lift. The chest muscles work to pull the humorous closer to the midline by using the shoulder as a pivot point. However, the shoulder joint is mostly held in place by ligaments and muscle. This means that in order to stabilise the shoulder and improve the ability of the chest to produce force, we need to activate the stabilising joints in the shoulder before lifting.  

How to activate your shoulder joints:

Try adding in three simple shoulder activation drills before the first lift in your chest workout and notice how much more stable the joint feels and subsequently, the lift itself. 

1. Straight arm press-ups activate the serratus anterior and work to pull the shoulder joint forward 
2. Banded retractions activate the rhomboids and rear delts to retract the shoulder blades 
3. Hanging scapular retractions activate the rhomboids, lats and lower traps to retract and depress the shoulder blades into a very stable position, perfect for maximal chest activation.

Related: Weights vs. Bodyweight Workouts: Which Is Better?

Best exercises to build a bigger chest:

1. Barbell bench press
2. Incline dumbbell chest press
3. Alternating flat dumbbell chest press

Keep reading to discover the benefits of these exercises when learning how to build a bigger chest…

1. Barbell bench press

The barbell bench press is a bilateral movement that utilises a stable base and closed link between the arms to maximally engage the chest muscles and produce the most force available. This is the movement that will allow you to lift the most weight possible using the chest muscles.

As the bar is freestanding it can move in multiple directions, which requires the user to stabilise through the shoulder and core creating a more functional exercise than using a machine alternative, e.g. a smith machine.  

One reason this is a great exercise when first learning how to build a bigger chest is that there is very little risk of injury. The movement is simple, controlled and repetitive, meaning that if performed and spotted correctly, the injury risk is minimal.

2. Incline dumbbell chest press

The incline dumbbell press is a unilateral movement that requires an increase in stability of the shoulder to control the dumbbell and develops the upper portion of the chest. As the hands are not connected, like with a barbell, the dumbbells are free to move in any direction and irrespective of the movement of the other. This does mean that a novice lifter will be required to increase their concentration to prevent the weights from moving incorrectly.

However, if done correctly, this movement is one of the best ways to increase the strength and size of the upper chest, while also improving the stability of the shoulder. Before you begin, set up the bench to a 30–40-degree angle. Test it out with a small weight and see if this feels right for you. Do you feel a stretch across the top of your chest, close to your collar bone? If not, try moving your elbows into a slightly wider position or changing the angle of the bench.

Related: Best Dumbbell Exercises For Every Body Part

3. Alternating flat dumbbell chest press

The alternating flat dumbbell bench press is the final movement worth noting for anyone learning how to build a bigger chest. This alternating unilateral movement is wonderful for creating lots of control through the chest and shoulder, while also stabilising the spine through resisting rotation.

Arguably, this is a more functional movement as we are utilising one arm to push while also controlling the body. It will often be used preferentially by contact sport athletes due to the carry over application.

One key coaching cue here is to keep the straight arm in a fully vertical position while the other is working. Don’t let your body or shoulder rotate at all – the only thing that should be moving is the single dumbbell each time.

Words: David Birtwistle, founder of Endeavour and brand ambassador for reflo.com

The post How To Build a Bigger Chest appeared first on Men's Fitness.

The squat is the king of strength exercises, delivering a powerful stimulus your glutes, quads, hamstrings and entire core. But it can also leave you quickly hitting a frustrating plateau. There are many factors which might be limiting your squat performance, from poor form to muscle asymmetries and even confidence – here’s how to improve on all of them.

RELATED CONTENT:

• Lower abs workout
• Best lower back exercises
• Best glutes exercises

8 ways to improve your squat

1. Perfect your squatting form

One of the most common limiting factors when squatting is poor form. Even if you’ve been squatting for years, you can still make subtle changes to significantly improve your squat. Squatting in front of a mirror, or asking a mate to film you, can help you to identify common mistakes. 

“Back squats are an exercise where you quickly see form slipping if you add too many plates, or when your concentration starts to drop,” warns strength coach Mitch Raynsford of P3RFORM.

“An early hip lift is a common issue. If your hips rise faster than your torso, it forces you to recruit your lower back and puts extra strain over the legs. Valgus knee movement – when you knees collapse inwards as you lift – is another issue, as it puts huge stress through the medial (inner) border of the knees and ligaments.” 

Related: Try this dumbbell-only leg workout

But you can correct these limiting issues by bracing your core.

“Breathe deeply into your gut and keep abs braced throughout the movement,” says Raynsford. “Lower for a three-second count, allowing your knees to rack over your toes, while not caving into the middle, and keep your chest high. Then holding that firm, controlled stance, drive your feet into the floor, and rise with your hips and your chest at the same time.”

Related: What is a hack squat?

2. Switch to front squats

To further improve your form, try switching one of your back squat sessions to front squats. “A front squat forces you to lift with a more upright form, focusing on lower limb recruitment and reducing lower back involvement,” explains Raynsford.

“If any forward lean does come into play, and your hips rise too early, the front rack posture would put pressure on the wrists and cause you to drop the bar. Put simply, it’s not easy to cheat a front squat, so it encourages you to follow a good technique. Focus on good form, and ensure you are moving well throughout, so your final set looks the same as your warm-up sets.” 

3. Supplement your squats with other exercises

If you want to improve your squat, you need to do other exercises to enhance your key supporting muscles.

“Hip thrusts are perfect for developing overall glute strength and size, whilst stabilising the pelvic girdle and knees,” explains Raynsford. “Glutes are a key area which many men neglect in the gym, but they are the real powerhouses of a strong squat.” 

Related: Barbell hip thrust benefits

Unilateral exercises are also helpful for ironing out imbalances and asymmetries which can limit your squat performance. “Bulgarian split squats are an ideal exercise to load the quads and glutes one leg at a time, as they will highlight any imbalances,” says Raynsford. 

4. Mix up your loads

There are endless squat rep variations to try, but your main focus should be on progression.

“Start with 3 sets of 10, increase to 11 the next week, and so on up to 15,” suggests Raynsford. “Then increase the weight, drop back to 10 reps and repeat the same rep progressions. When comfortable with your form, increase the load again and move to 4 sets of 6-8 reps, and finally to 5 sets of 3-5 reps. This plan will allow you to build muscle through the hypertrophy phases and solidify your form before looking to really develop.”  

 5. Brace your core to improve your squat

“Bracing throughout the squat is key for the health of your back and for ensuring the movement stays fluid and safe,” explains Raynsford. “So understanding how to brace your core in controlled and isolated movements will supercharge your squat potential.”  

A good option for squatters is deadbugs: lie face-up on the floor with your arms straight out above you and your knees at 90 degrees directly over your hips. Drive your lower back into the floor by thinking about lifting your shoulders up slightly, to ensure there is no gap between the floor and your lower back. Hold this position for 3 sets of 15-45 seconds while focusing on your breathing.

Now extend the opposite arm and leg away from you until they are just above the floor, before returning to the start position. Repeat the action on the other side. Aim for 3 sets of 6-10 reps each side.

6. Team up with a spotter

Your mind can function as an unhelpful handbrake, particularly if you’re lifting heavy metal alone, so team up with a spotter for extra confidence. “With a spotter, you will always be able to safely return the bar to the rack,” says Raynsford. “So when you get to the point of failure in your final set, it can give you the confidence to squeeze out a few more reps.”

7. Add some chains or bands to improve your squats

Injecting some instability into your squat will encourage your stabilising muscles to function more effectively.

“Wrapping chains or bands around the barbell can help you to break through those tough sticking points,” says Raynsford. “Extra resistance is added, making it difficult through the full range of motion. Supra-maximal training is ideal here, so aim for 4-5 sets of 3-5 reps of 55-60% of your 1RM, with equal loads of chains or bands on each side.” 

Related: How To Use Resistance Bands

8. Do more jump squats

Adding some barbell loaded jump squats into your weekly regime will power up your squat PB. “Including jump squats at 30% 1RM means you will get a speed-strength exercise which develops rapid force production,” explains Raynsford. “This has been shown to aid improvements in maximal isometric squat strength and sprint speed.” 

As the barbell loaded jump squat is a power-focused exercise, low rep ranges are best here, so aim for 3 sets of 3-5 reps with at least 3 mins rest between sets for optimal recovery.

Related: 5 of the best plyometric exercises

The post How To Improve Your Squat appeared first on Men's Fitness.

While a new health or fitness regime never needs to wait until January, sometimes the arrival of a brand-new year offers the perfect opportunity to kickstart a healthier and more active lifestyle. Whatever your goals are for 2023, Men’s Fitness is here to help.

Related content:

1. How to create an exercise routine you will stick to
2. Best dumbbell exercises for every body part
3. Best low-calorie beers UK

To say thank you, and to give you all a helping hand this January, we’re offering our readers a FREE downloadable issue of Men’s Fitness – filled with a huge variety of health, fitness, nutrition and wellness tips. If you sign up to our free newsletter (using the link below), you’ll automatically receive a digital version of our November 2022 issue.

In this issue, we’re covering the best kettlebell exercises for full-body muscle, top tips to get fit in your 40s, 50s and beyond, expert advice to improve your squat, plus loads more. We also reveal the highly anticipated results for the Men’s Fitness & Women’s Fitness Nutrition Awards 2022.

How to get your free downloadable copy of Men’s Fitness:

To receive your free downloadable issue, simply sign up to the Men’s Fitness newsletter using the link below. Be sure to tick the YES box at the top to receive your free digital copy of the November issue.

Get your free downable issue here.

The post Get Your FREE Digital Copy Of Men’s Fitness appeared first on Men's Fitness.

Related: Weight Training In Old Age Can Halve Risk Of An Early Death

Marc Donovan, chief pharmacist at Boots, explains the key signs of low testosterone

What is testosterone? 

Testosterone is a hormone produced by the testicles. It stimulates the development and maintenance of male characteristics, including appearance and body hair, sexual development and sex drive, as well as muscle and bone mass.

Why do testosterone levels drop?

As men age, testosterone levels can start to fall and a gradual decline is considered normal. According to the NHS, it’s usually a steady decline at less than 2% a year from around the age of 30 to 40.

What are the symptoms of low testosterone? 

When men reach their late 40s to early 50s, some may experience depression and loss of sex drive as their testosterone levels fall. This is commonly known as the ‘male menopause’.

Other key symptoms of low testosterone include: changes in mood and irritability, a lack of energy and enthusiasm, difficulty sleeping or increased tiredness, loss of muscle mass and reduced ability to exercise, fat redistribution, poor concentration and short-term memory loss. 

Related: What To Expect During A Prostate Cancer Screening

Does low testosterone affect erectile dysfunction (ED)?

Low testosterone can cause erectile dysfunction (ED). However, erectile dysfunction can also be a result of stress, tiredness, anxiety or drinking too much alcohol. It affects most men at some point in their lives.

If you’re having problems getting and keeping an erection, it does not necessarily mean you have low levels of testosterone. Immediate ways to address it include maintaining a healthy weight by eating a balanced diet and regular exercise. You should also take steps to reduce your stress levels, lower your alcohol intake, get more sleep and stop smoking. 

Related: How To Reduce Your Biological Age And Feel Younger

How serious is low testosterone? 

Significantly low testosterone levels that develop later in life, particularly in men who are obese or have type 2 diabetes, may be a result of late-onset hypogonadism and can cause symptoms of the ‘male menopause’.

Hypogonadism is where the testes produce few or no hormones. It’s an uncommon and specific medical condition that’s not a normal part of ageing. Your doctor can diagnose hypogonadism by measuring your testosterone levels through a blood test.

Related: Weight Training Guide For Men Over 50

What is the best treatment for low testosterone?

If your GP thinks you might have a testosterone deficiency and the results back that up, they may refer you to a specialist. Your specialist may then recommend testosterone replacement to correct the hormone deficiency and help with the symptoms.

My advice to anyone with symptoms that are interfering with everyday life and happiness – especially men under 40 – is to speak to a pharmacist or GP as soon as possible. There are several options or treatments that can help. A discussion with a healthcare professional can ensure that you get the right support depending on your personal circumstances.

For ‘convenient care without the hassle’, visit onlinedoctor.boots.com

The post What Are The Symptoms Of Low Testosterone? appeared first on Men's Fitness.

Pharmacist Mark Donovan explains how to spot the signs of skin cancer

What is skin cancer? 

Skin cancer is one of the most common cancers in the UK. However, if detected early it can often be successfully treated. This is why it is important to recognise the signs and symptoms. There are two main types of skin cancer: non-melanoma and melanoma. Non-melanoma skin cancer is more common than melanoma, is usually less serious and affects more men than women.  

Related: What To Expect During A Prostate Cancer Screening

What are the signs of skin cancer? 

The first sign of non-melanoma skin cancer is usually a lump, lesion or discoloured patch that does not go away and often progresses slowly over months or even years. It often develops on areas of skin regularly exposed to the sun with overexposure to ultraviolet (UV) light being the main cause.

Other risk factors include having pale skin that burns easily, a large number of moles or freckles, a family history of skin cancer or a previous non-melanoma skin cancer.

Related: Weight Training In Old Age Can Halve Risk Of An Early Death

How serious is skin cancer?

Melanoma is often more serious than non-melanoma skin cancer and may spread to other organs in the body. The most common symptom of melanoma skin cancer is the appearance of a new mole or a change in appearance of an existing mole. The back is the most commonly affected area in men, while the legs are the most affected area for women.

You should speak to a GP if you notice a new mole or changes to an existing mole. This can include changes in shape or if it starts to look uneven, changes colour, starts itching, crusting, flaking or bleeding or gets larger or more raised from the skin.   

How can I reduce my risk? 

To reduce your risk of skin cancer, it’s important to try and limit the amount of time you spend in the sun during the hottest part of the day. You should also cover exposed skin, especially if you have lots of moles. It’s also important to regularly apply a high-factor sunscreen, with a minimum SPF30, especially after swimming. 

Where can I get checked for skin cancer? 

You should see a GP if you have any skin abnormality such as a lump, ulcer or lesion that has not healed after four weeks, or if you notice a new mole or a change to an existing mole. The GP may refer you to a specialist clinic or hospital if they think it should be checked out.

Related: 5 Ways To Stay Fit And Healthy For Life

What does treatment for skin cancer involve?  

Surgery is the main treatment for non-melanoma and melanoma skin cancer. It involves removing the cancerous tumour and some of the surrounding skin, although that will depend on your particular circumstances.

If melanoma is diagnosed and treated at an early stage, surgery is usually successful. So, don’t forget to regularly check your skin and remember early diagnosis is key.

You can also visit your pharmacist for advice about moles or use the Mole Scanning Service that is available in a number of Boots pharmacies*. The service doesn’t provide a diagnosis of skin cancer. However, ScreenCancer Dermatology Specialists will analyse images of the moles or lesions. They can then help to identify any that might be suspicious and need further investigation from a GP.” 

For ‘convenient care without the hassle’, visit onlinedoctor.boots.com 

*Eligibility criteria and charges apply. Subject to availability.

The post What Are The Signs Of Skin Cancer? appeared first on Men's Fitness.

Circuit Society is a new circuit-based micro fitness studio in Camden, north London. Circuit Society classes are always based around six stations (exercises), and this one – created by trainer Antoine Dunn – is no different. Here’s a quick summary of what’s to come.

Full-body circuit workout:

1. SkiErg x 3 mins
2. AirBike x 3 mins
3. AirRunner x 3 mins
4. Battle Ropes (30 secs on / 30 secs off x 3 mins)
5. Kettlebell Swing (30 secs on / 30 secs off x 3 mins)
6. Dumbbell Thruster (40 secs on / 20 secs off x 3 mins)

RELATED: Best dumbbell exercises for back workouts

The workout is split into two blocks: cardio, and strength and conditioning. That means the first three exercises are designed to test your aerobic endurance and lung capacity, revving up your metabolism and burning a ton of calories in the process.

The second block brings some resistance training into play, but don’t think that means your lungs are going to get much of a breather… Battle ropes, kettlebell swings and dumbbell thrusters will test both your aerobic and anaerobic systems, challenging your muscles while keeping that heart rate high.

Make it to the end in one piece and you’ll know you’re in pretty good nick!

Full-body circuit workout: cardio block

SkiErg x 3 mins

EMOM: Cover 150-200m every minute on the minute. When achieved, rest for the remainder of minute.

How to use the SkiErg:

• First, place feet shoulder-width apart, with a slight bend in your knees.
• Reach up and grab the two handles, with a slight bend in your elbows.
• Drive the handles downward, engage your core, maintaining bend in elbows and keeping handles close to the sides of your body.
• Then, finish the drive with knees bent, arms extended down past your thighs.

AirBike x 3 mins

1st minute: Consistently achieve cadence of 40

2nd minute: Consistently achieve cadence of 50

3rd minute: Consistently achieve cadence of 60

How to use an AirBike:

• Set seat to hip height.
• Sit down, engage core and pull one handle back, pushing the other forward.
• Simultaneously, push down with feet to create cycling motion.
• Pull and push with upper body with same intensity as your peddling.

AirRunner x 3 mins

1st minute: Consistently achieve cadence of 5 

2nd minute: Consistently achieve cadence of 6 

3rd minute: Consistently achieve cadence of 7 

How to use an AirRunner:

• First, begin at walking pace to find your feet on the runner.
• Ensure your feet are positioned as the treadmill starts curve up.
• Then, lean forward slightly and begin to push through with your feet as you speed up.
• Drive with your arms, keep your chest up, maintaining a constant speed.

Full-body circuit workout: strength & conditioning block

Battle Ropes (30 secs on / 30 secs off x 3 mins)

How to use battle ropes:

• Lower into a shallow squat position, feet shoulder-width apart.
• Hold the end of the battle ropes in each hand, slightly over your knees.
• Chest up, engage core, and begin alternately raising and lowering each arm.

Kettlebell Swing (30 secs on / 30 secs off x 3 mins)

 How to do kettlebell swings:

• Hinge at the hips by pushing your glutes back.
• Drive your hips forward, swinging the kettlebell up.
• Don’t worry too much about how high the kettlebell gets – the snap at the hips and drive through the glutes is more important than air time.

The kettlebell swing features in our roundup of the 23 best kettlebell exercises

Dumbbell Thruster (40 secs on / 20 secs off x 3 mins)

 How to do a dumbbell thruster:

• Feet shoulder-width apart, hold two middle-weight dumbbells slightly above shoulder height.
• Next, squat down, chest up, leading into the squat with your backside.
• Once in the squat position, explode up with your legs to a standing position.
• In one motion, as you stand, press the two dumbbells up above your head into a shoulder press.
• Use the momentum of the squat to press the dumbbells into the air.
• Then, slowly lower the dumbbells back to your shoulders, and lower down into a squat position

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