Professional Documents
Culture Documents
MALAYSIA
FEBRUARY 2015
28 DAYS TO
YOUR BEST
BODY EVER
Build Bigger Muscle
Gain More Strength
Carve a Six-Pack
100% USEFUL!
www.mens-health.com.my
LESS STRESS,
MORE42 Ways
FUNto
Work Smarter
P88
MH WOMAN
Melinder Bhullar
on what she looks
for in a man
FIGHT FAT
& WIN!
P76
SUCCESS SECRETS
FROM MILLIONAIRES
L
A
I
C
E
P
S
X
E
S
E
TH
P60
E
F
I
L
R
U
O
Y
P
U
E
C
I
P
S
O
T
69 TIPS
TRAINING GROUNDS
PICK
A RIGHT GYM FOR YOU NOW
P54
ISSN 1675-6932
P68
RM10
MORE ENERGY,
MORE ATTITUDE
adidas Performance expands its
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Questra
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successful Black and White predecessor.
____
COVER STORIES
02.15
36
YOUR BEST
BODY EVER
54
PICK A GYM
60
SUCCESS
SECRETS
68
KEEP HER
WANTING MORE
Discover the science
behind love and lust.
76
LOSE YOUR GUT
88
WORK SMARTER
And rack up hours of
free time!
4 FEBRUARY 2015
02.15
MORE USEFUL STUFF!
CM
P17
P42
P56
MY
P104
CY
12
26
14
32
17
18
GAIN MAXIMUM
STRENGTH
Which exercise gives you the
best result? Read to find out.
GET NOTICED
Update your collection of pick
up lines.
34
42
SEAFOOD!
Just because they could make
you randy!
20
48
24
56
96
BE OPEN TO
COINCIDENCE
It might be trying to
tell you something.
CMY
104
112
GO WITH RUBBER
Replaceable, flexible
and waterproof.
What more could
you ask for?
RODALE INTERNATIONAL
Mongoose Publishing Sdn Bhd
(580051-K)
Level 36, Menara Ambank
8 Jalan Yap Kwan Seng,
50450 Kuala Lumpur, Malaysia
www.mens-health.com.my
All Enquiries
Tel 03 2166 6650 Fax 03 2166 6651
Editorial editor@mens-health.com.my
Editor John Ng
Senior Writers Mira Soyza, Anis Taufik
Staff Photographer Hizwan bin Hamid
Contributing Writers Vivian Chong, Steve Thomas
Contributing Photographers and Stylists Kien Chan, Kah Mun,
Damien Khoo, Angeline Low, Sarah Saw, Marcus Wong, Joey Yap
Intern Faqih Aziz
Art production@mongooseasia.com
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Website www.mens-health.com.my
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This magazine is published by Mongoose Publishing Sdn Bhd (580051-K)
under license from Rodale Inc, publisher of Mens Health in the United
States. All rights reserved. Title and trademark Mens HealthRodale Inc.
The views expressed in the articles, features and listings are not necessarily
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every reasonable care is taken in compiling the magazine, the publisher shall
not be held responsible for any omission, error, or inaccuracy. Please notify
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PQ/PP 1505 (18353)
Men's Health
supports a
healthy planet!
8 FEBRUARY 2015
Associate Editor
Samantha Quisgard
Executive Director, Business
Development and Global
Licensing
Kevin LaBonge
Production Assistant
Denise Weaver
Coordinator
Elizabeth McDarby
GLOBAL EDITIONS/EDITORS-IN-CHIEF
LATIN AMERICA
Francisco Cuevas
AUSTRALIA
Bruce Ritchie
INDONESIA
Nino Sujudi
SERBIA AND
MONTENEGRO
Ivan Radojcic
BRAZIL
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ITALY
Enrico Barbieri
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HONDURAS
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NICARAGUA
MY
CMY
CY
DR EUGENE WONG
MBBS, MS Ortho (Mal)
DipSurgAnat (Melb) AM (Mal),
Adult and Pediatric Spine and
Orthopaedic Surgeon,
Pantai Hospital
DR YAP YEE GUAN
BMedSci (Nottm), MBBS
(Nottm), MD (Lond), CCT (UK)
(Cardiology & Int Medicine), Eur
Cardiol (Europe), Consultant
Interventional Cardiologist,
Prince Court Medical Centre
DR SAM HUNTER
Mtech Chiro (RSA),
Consultant Chiropractor,
Clinic Director, TAGS, Spine and
Joint Specialist Clinics,
Ampang and Penang
MALAYSIA #IWILL
BRAND HOUSE:
SURIA KLCC LOT 335 LEVEL 3 PAVILION MALL (APR. 2015)
MID VALLEY MEGAMALL (APR. 2015)
UnderArmourSEA
UnderArmourMY
CALENDAR
IN FEBRUARY
FROM THE EDITOR
11
12
February 1
13
Guess what? We bet you think about it as often as the guy next
to you. And yet, for some reason it seems as though theres
neither the right time nor place for two decent blokes to initiate a
serious and sensible dialogue about it.
Hence we decided to take the first step here with our 69
sex (in the broadest sense of the term) tips on p68. This is by
no means an exhaustive list but let this be the start of many to
follow nonetheless. On p56, for example, we lay down six new
rules on how you can evaluate your sex appeal. Why do you
need to know them? Well, its because they are especially useful
and important, which would confer you that competitive edge.
More tricks can be found on p34, not to mention advice from our
Girl Next Door contributor Vivian Chong on p32.
Which brings us to a thought-provoking piece about
coincidence on p96. Are the people in your livesfriends,
companions and womentruly there by chance? Or have we
pulled them into our web through networks and factors were not
privy to? As much as we like to think that we are the masters
of our own destiny, the following quote offers some food for
thought: By creating meaning out of coincidence, we build a
sense of personal order and control in our lives. We suggest you
approach this with your skepticism leashed and an open mind.
Enjoy the issue!
19
WATCH OUT
John Ng
Editor
We Run KL
Get set, go! Test out your endurance levels and give your health a boost at Nikes We Run KL event.
Kicking off at 5.30am, participants to the run will undergo a 21km route while taking in the morning sights
of Kuala Lumpur.
www.nike.com/werunkl
10 F E B R U A R Y 2 0 1 5
@menshealthmy
@menshealthmalaysia
PHOTOGRAPH CY WONG; BANANA REPUBLIC POLO SHIRT, PANTS AND BELT, EDOX WATCH
Knowing is Growing
-STEPHEN
It depends. How long have your spices been sitting on the rack?
Dried herbs lose some of their essential oils and potency if stored for
an extended period of time, says Danielle Omar, a dietitian based in
Virginia. Try this easy test: If you dont get a whiff of the herb when
you open the jar, replace it. And avoid storing spices on the
windowsill; keep them in a dry, dark place instead. But if youre
storing them properly, you wont gain or lose much (other than taste)
by choosing dried over fresh. While the drying process does strip
herbs of some vitamins and healthy fats, it also locks in cancerfighting antioxidants. Dried oregano, for example, has nearly 17 times
the antioxidants of fresh leaves, according to a study published in
Nutrition Journal. Because certain dried herbs are much more potent
and concentrated than fresh, Omar recommends using about half the
amount the recipe calls for if you do need to substitute. Of course,
that means any extra antioxidants from the dried leaves may be
negligible. So heres your recipe fix: Use both. Sprinkle in dried herbs
while the dish is cooking, and throw in fresh herbs at the end to
impart taste and flair.
12 F E B R U A R Y 2 0 1 5
PHOTOGRAPH INMAGINE
We get it: You want a garden, not a zoo. All you need to
create a healthy compost is the right balance of browns
(shredded newspaper or straw) and greens (fruit and
vegetable scraps). Its the classic mix for an indoor
operation, says Chris OBrien, director of American
Universitys Office of Sustainability. This can be as
simple as throwing everything into a lidded bucket and
alternating layers of paper and food scraps. Poke holes
in the lid, since air circulation is as important as the
browns-to-greens ration for keeping smells at bay.
Then mix the contents of the bin before adding
anything new to the pile. If you find that the food isnt
decomposing fast enough, OBrien suggests
vermicomposting, which involves adding earthworms
to the mix. Theyll eat and poop, turning organic
material into rich soil. When your compost is full and
14 F E B R U A R Y 2 0 1 5
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Bulletins
The latest news on health, sex, nutrition, exercise and weight loss
PHOTOGRAPH DREAMSTIME
Exercise:
The Fountain
of Youth
Mankinds quest for the elixir of life is nothing
newbut scientists have confirmed that the
best anti-ageing pill may be something thats
always been accessible to us: Exercise.
According to a study by the New Scientist,
individuals with lifelong exercise habits
have the mitochondrial function of people
half their age, staving off sarcopenia
muscle lossto prevent disease and
frailty. In addition to being a cheaper
alternative to purchasing pharmaceutical
supplements (a jog in the park costs close to
nothing), exercise triggers the bodys release
of endorphins and alleviates your mood.
FEBRUARY 2015
17
Muscle Bulletin
Dress Right, Recover Faster
The verdict on which training method produces the best strength gains
volume-equated bodybuilding or powerliftingis out. The Journal
of Strength & Conditioning Research reports that although the two
training methods resulted in similar muscle size gains in a
study of 17 men, powerlifting ultimately stayed
true to its name and yielded more
significant gains when it came
to strength.
18 F E B R U A R Y 2 0 1 5
Partial Squats
Vs. Full Squats
86
Lower risk of
suffering from a
heart attack for men
who got regular
exercise and kept a
waistline of less
than 95cm.
Source: Journal of the
American College of
Cardiology
FOR UP-TO-THE-MINUTE
MUSCLE TIPS, GO TO
MENS-HEALTH.COM.MY
The next time you see a bloke wearing compression pants, dont think ballet
tights. A study published in Medicine & Science in Sports & Exercise followed
nine trained men as they took part in the same gruelling exercise on two different
days. The guys were required to wear a compression garment for 24 hours after
one workout and regular clothes after the other. The results? An accelerated
recovery rate for upper body muscles and residual soreness within
three to eight hours after exercise when compression garments were
worn, compared to without. Lower limb muscles experienced faster recovery
rates too, but not as much.
According to researchers
at Swedens Karolinska
Institutet, long-timers
to endurance training
experience positive
changes to the
epigenetic pattern of
their skeletal muscles.
As these changes
correspond with genetic
activities surrounding
improved metabolism
and inflammation,
they may be linked to
other exercise benefits
including the prevention
and management of
health conditions like
heart disease, diabetes
and obesity.
DIET DONT
Weight-Loss Bulletin
OIL UP FOR
YOUR HEART
Gain of Thrones
20 F E B R U A R Y 2 0 1 5
24
Reduction in peoples
food cravings after
they played Tetris for
three minutes
Source: Appetite
FOR UP-TO-THE-MINUTE
WEIGHT-LOSS TIPS, GO TO
MENS-HEALTH.COM.MY
STAY FREE
FROM INJURY
Is your body weight hurting you? A Canadian study published in the
International Journal of Obesity found that normal weight men often
incur sports related accidents while those with BMIs over 35 are
at greater risk of injury from everyday activities such as
cleaning home and using stairs. And the most frequently
strained body parts include injuries to the knee joints, lower legs and
shoulderswhile at home. So thats one more reason why you
should lose that excess flab to stay fit in every sense of the word.
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Nutrition Bulletin
Beet Competition and Heart Failure
22 F E B R U A R Y 2 0 1 5
63
of 500 adults believe
having the line added
sugars to the nutrition
facts label would be
helpful.
Source: Obesity. A Research
Journal
FOR UP-TO-THE-MINUTE
NUTRITION TIPS, GO TO
MENS-HEALTH.COM.MY
CLEAR THE
PATHWAYS
WITH VITAMIN C
LOW CARBS:
JUST A FAD?
Fact: Beetroot juice increases blood flow to skeletal muscles during exercise.
According to a study on lab rats, the juices nitrate heavy content was found to
be responsible for increasing blood flow to fast-twitch muscle fibres
used for explosive running. Athletes engaged in sports that depend on
explosive running such as rugby could potentially take advantage of this effect.
Heres an added bonus: Beetroot juice can also improve the quality of life for
heart failure patients.
ON THE RADAR
Seven Minutes
toSuperfit
2/ Drive Hard
Push explosively with your legs, open your hips,
and squeeze your lats as you pull the handle.
3/ Finish Strong
Lean back a bit and contract your abs, glutes, and
quads as you pull the handle to your belly.
15
seconds of all-out
effort at the start ofa
1,500-metre bicycle
race can cut your
finishing time by 3%.
Source: Journal of Strength
and Conditioning Research
FOR UP-TO-THE-MINUTE
CARDIO TIPS, GO TO
MENS-HEALTH.COM.MY
24 F E B R U A R Y 2 0 1 5
ZEN WORKOUT
SPEED SECRET
Cardio Bulletin
ADVERTORIAL
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with Dr Steve Chia from Sliq Clinic
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Health Bulletin
WHAT CANCER
TRULY CRAVES
Career in a slump?
Check your posture.
According to research
from the University of
Auckland, New Zealand,
slouching can
sabotage your work
performance. People
who sat in a slumped
position did worse in
mock interviews than
those who sat upright,
and their self-esteem
ratings were about 10
points lower afterward.
Sitting up straight
makes you more alert
and acts as a coping
response in highpressure situations,
says study author
Dr Elizabeth Broadbent.
26 F E B R U A R Y 2 0 1 5
90
of adults with
prediabetes arent
even aware that they
have it.
Source: CDC
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REAL FIT
HYALURONIC ACID
ALOE
The Softer
Touch
Melinder Bhullar rose to fame when she emerged as Miss World
Malaysia 2013. The rising star shares what she looks for in a
man and how you can measure up.
WORDS ANIS TAUFIK PHOTOGRAPHS MARCUS WONG/BLINK STUDIO ART DIRECTION SHAHRUL HILAL STYLING MIRA SOYZA GROOMING JOEY YAP FOR MAKE UP AND ANGELINE LOW FOR HAIR
MELINDER BHULLAR WEARS LONG SLEEVE V-NECK KNITTED TOP FROM MISS SELFRIDGE AND BLACK BRASSIERE FROM SOYZAS CLOSET.
28 F E B R U A R Y 2 0 1 5
china shop while out with matesand wondered about your lack
of success with the opposite sexit might be time for you to sit
up straight and listen to what Melinder Bhullars got to say.
Girls are very delicate pieces, our very own Miss World
Malaysia 2013 confides. Of course, some girls put on this strong
front, but guys just have to understand that deep down, were
pretty delicate. We can be a bit more emotional and sentimental
at times too.
w w w. m e n s - h e a l t h . c o m . m y
MH Woman
MELINDER
BHULLAR
on what you need
to know about
charm and how
you can connect
with girls better.
The 22-year-old beauty goes on to offer the
most basic lesson in human interaction: Treat
others the way you want to be treated. I just
wish that some guys would actually think
about how its going to affect the girl before
they do something. Warming up to the topic,
she adds, One day, you might have daughters
of your own. So before you do anything, always
think about that, and how it may come back to
you in some way. Still not convinced on the
existence of the relationship karma? Melinder
quietly mentions thinking about your sisters
(if you have any) and your mom might steer you
towards the right path.
Melinder opens up about the type of guys
shes attracted to, saying, I want someone
whos independent and is able to fend for
himself. I want that security. You score bonus
points if youre a family kind of guy. I want to
have my own family one day, she confesses. If
hes not close to his family, hes not going to be
close to mine either. She touches on the vital
role that family and upbringing plays, You
grow from your familythats where your roots
are and where your values come from. It always
shows.
While discussing factors that can makeor
breaka relationship, Melinder shares her
perspective on the importance of intimacy and
physical affection. Its one of the key factors to
keep your relationship going. I like affectionate
guys and its really important to me. Wanna
spice things up to make sparks fly? Try out
new things together, she suggests. Go on
holidays with your partner or do something
different like skiing or bungee jumping. But
rest assured that you dont need to resort to
w w w. m e n s - h e a l t h . c o m . m y
MELINDER BHULLAR WEARS V-BRALET AND RIPPED MOM SHORT FROM TOPSHOP.
PHOTOGRAPH DREAMSTI ME
ASK US NOW
Relationship
Knock, knock...
Laugh
Longer
in Bed
Around your
friends, you. . .
If youre feeling
unhappy, you...
When youre
alone, you...
Knock, knock.
Whos there?
If a joke is a
bit risqu, you. . .
A Banana, Boo,
DoctorI got a
million of em!
B Grandpa.
Oh no, stop
thefuneral!
C Wonder where
the hell all your
idiot buddies went.
C Tell it to everybody
who will listen.
Then tell it again.
D Inevitably wind up
as the target of your
pals punch lines.
D Figure everybody
is avoiding you
like they always do.
34 F E B R U A R Y 2 0 1 5
PHOTOGRAPH DREAMSTIME
INSIDEOUT
EVENTS &
PROMOTIONS
Check out our website at mens-health.com.my/insideout for the latest event and promotion updates.
Back in Time
with Luminox
Storm Autoslim
The new Storm Autoslim
utilises a sophisticated
combination of
brushed and polished
stainless steel for its
ultra-slim case with
automatic movement.
Both functional and
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accessory for all
occasions.
www.stormwatches.com
Boost Your
Intensity
By 110%
Power up your gym routine. MH Guy Kash shares workout
tips on how you can bulk up and get ripped.
BRACE YOURSELF FOR UNPRECEDENTED LEVELS OF PHYSICAL
PM
Pullup (3 sets X 10 reps)
Barbell bent over row (3 sets: 8,10 and
12 reps)
Lat pulldown (3 sets: 12, 10 and 8 reps)
Triceps pulley (3 sets: 12, 10 and 8 reps)
Triceps skullcrusher (3 sets: 10,12 and
15 reps)
Cable rope (3 set X 15 reps)
PM
Barbell squat (3 sets: 10, 12 and 15 reps)
Barbell deadlift (3 sets: 10, 12 and 15 reps)
Leg press (3 sets: 10, 12 and 15 reps)
Walking lunge (20 strides per leg)
Hamstring curl (3 sets: 10, 12 and 15 reps)
Leg extension (3 sets: 10, 12 and 15 reps)
Calf raise (5 sets X 25 reps)
DAY SIX & SEVEN / Cardio (45 minutes)
Note:
All the weights are progressive; as you
increase the weights, be sure to increase
your repetitions too. For cardio, you can
choose between biking, jogging or walking.
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Fitness
Celebrity Workout
The Deejays
Development
Despite having one of the most energy-zapping jobs, Lau Hoe Yin, better known as DJ Blink,
still finds time to work out regularly. And you can too.
REV UP YOUR EXERCISE AT WORK
WITH REVIVE ISOTONIC
REVIVE ISOTONIC RECOMMENDS:
38 F E B R U A R Y 2 0 1 5
WORDS JOHN NG PHOTOGRAPHS DAMIEN KHOO/ABSOLUTEART CREATION LOCATION CELEBRITY FITNESS, LOT 10
Multimuscle
moves are
the key to DJ
Blinks fitness.
X 50 reps
**3 sets for each exercise.
Trailblazing
Success
Tired of struggling with low self-esteem and
hating himself, Jeffery Kumar took the path of
self-reflection and shed all of his insecurities.
Workout Routine
MONDAY:
Jogging (5km)
WEDNESDAY:
40 F E B R U A R Y 2 0 1 5
FRIDAY:
Rest day
SUNDAY:
Jogging (20km)
Diet Regime
BREAKFAST: Protein
shake, homemade
wraps (Tuna/Chicken)
MID-MORNING SNACK:
Apple
Protein
POST-WORKOUT:
Protein
shake
shake
DINNER:
Tuna/Chicken
SUPPER:
Low-fat milk
salad
BEFORE:
76kg
After:
64kg
Jogging (5km)
Food
Seaborne
Seduction
EXPERT
Laurent Lherisson is an
executive culinary chef
of Grand Millennium
Hotel, Kuala Lumpur
TIPS ON SELECTING
SHELLFISH:
A P H R O D I S I AC
1. MUSSEL
2. OYSTER
HOW TO
KEEP
SHELLFISH
FRESH:
Properly handled fresh
live clams will last up
to 2 days in your
refrigerator.
_____________________
3. CLAMS
PHOTOGRAPH DREAMSTIME
5. SCALLOP
4. ABALONE
6. COCKLE
Seashells should be
iced or refrigerated
between 2 and 4C.
_____________________
Store them dry and
uncovered (or just with
a humid cloth) in a
bowl in the refrigerator.
_____________________
Make sure they have
enough room to
breathe, and never put
in a closed plastic bag
as this would deprive
them of oxygen. Frozen
clams can last up to 3
months at below 0C.
_____________________
Do not freeze clams in
their shells. Shuck and
reserve them in their
own liquid (add some
salted water if needed)
before placing the
container in the freezer.
w w w. m e n s - h e a l t h . c o m . m y
Motoring
How Healthy
Are Your Tyres?
Unless youre the Flintstones, car wheels are essential. Keeping an eye
out for these problems will save you a bucket load of cash, and more
importantly, avoid a car flip tragedy.
60% of the cars you see around you
are running under inflated, says Leon
Loke, owner and founder of QuickSave Automart (M) Sdn Bhd. Properly
inflated tyres can increase your cars
performance considerably by creating
a rolling resistance that minimises
excessive wear to the shoulder area
and fuel consumption. It can actually
prolong the life of your tyres by about
15% while saving 10% of fuel. Make a
point to get it checked at least twice a
month or once every four times you
refuel.
j ALIGNMENT, BALANCING
AND ROTATION
j EXPIRATION DATE
Tough As A Nail
j VISUAL IMPACT
j SOUND INSPECTION
j ADEQUATE INFLATION
FREE TRIAL
WWW
READ
WATCH
Is an introduction truly necessary? In Fifty Shades of Grey, literature student Anastasia Steele (Dakota Johnson) finds
herself fast becoming the sole object of entrepreneur Christian Grey (Jamie Dornan)s desires. Though initially hesitant,
the nave and unworldly Ana finds herself embroiled in a bold, passionate physical affair with the enigmatic man.
Christian's singular erotic tastes first shocks, but later excites her. Based on the bestselling trilogy by EL James, the
film is directed by Sam Taylor-Johnson and stars a supporting cast of Luke Grimes, Eloise Mumford and Marcia Gay
Harden. Fifty Shades of Grey premiers on February 22.
LISTEN
AC/DC
ROCK OR BUST
(SONY MUSIC)
SANTANA
PINK FLOYD
(SONY MUSIC)
(SONY MUSIC)
ADDICTED TO SONGS? According to researchers at Montreal Neurological Institute and Hospital, the areas in the
brains reward centrethe same part that lights up when we engage in sex or scarf down yummy foodis stimulated
when we hear songs for the first time.
46 F E B R U A R Y 2 0 1 5
O
T
E
P
O
H
.
L
L
U
F
E
WE'R
R
A
E
Y
T
X
E
N
U
O
SEE Y
RAJAYA
T
U
P
N
A
R
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T
015, DA
21 MARCH 2
MALAYSIA
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Still gathering the courage to sport an all out red top? Ease
your way in with the Eagle Rock plaid shirt by Guessthe mesh
of red, black and white creates a unique piece that exudes
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Dont compromise
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picking up groceries from
the corner.
Superdry,
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INSIDEOUT
EVENTS &
PROMOTIONS
Check out our website at mens-health.com.my/insideout for the latest event and promotion updates.
MO Charity Run
Grooming
1/ Think All-In-One
5 Gym Grooming
Kit Essentials
4/ Pass the
Sniff Test
3/ Keep Everything
Running Smoothly
Refueling Wash
Guy Wisdom
Pin Up
the Red
Ribbon
TRANSFORM THE
WAY YOU THINK
AND PLAY SAFE.
BE WARY OF BIAS
Once we think we understand
something, we fix our minds to
it. We make a belief around it
even though thats not the actual
reality. So take a step back,
ask questionsand keep on
questioning things. The perceived
reality may not be the actual
reality. Again, whats important is
to have your values set up to it.
52 F E B R U A R Y 2 0 1 5
REDUCE RISKS
Harm reduction is all inclusive
and about minimising risk at
every point. People are going
to have sex regardless, so take
the precaution by creating
awareness about protection.
Make condoms readily available.
Pleasure is important in sex,
but its also about having safe
pleasure all the timecondoms
are an absolute must.
INSIDEOUT
EVENTS &
PROMOTIONS
Check out our website at mens-health.com.my/insideout for the latest event and promotion updates.
Nike-Improved
As Supportive as Mizuno
Think Outside
the Big Box
Theres no such thing as a one-size-fits-all gym. Find the one
that suits you best to make 2015 your fittest year yet.
54 F E B R U A R Y 2 0 1 5
WO R DS M I CH A E L E A ST E R ( E D I T E D BY J O H N N G ) P H OTO G R A P H S M AT T H E W SA L ACU S E
Fitness
Use the tips from these forward-thinking gyms to train smarter anywhere.
KOMBATIVE FITNESS
THE VANGUARD
QLS FITNESS
PENANG
Instead of huffing and puffing
on a treadmill, Kombative
Fitness specialises in fitness
through martial arts. Not only
does it hone rising stars in
MMA, it is also a top-notch
training facility for Muay Thai,
Boxing as well as Brazilian
Jiujitsu. With training
programmes designed by
world-renowned MMA coach
Duane Ludwig, you can
anticipate an early tap out.
KLANG VALEY
This strength and conditioning
facility prides itself in
developing individual athletic
ability and general well-being.
Youll be challenged with a mix
of classic barbell movements
for strength development and
bodyweight exercises for
conditioningall the ingredients
needed to improve strength,
agility, flexibility and muscular
endurance.
KLANG VALEY
Brush shoulders with the
strongest guys around at QLS.
It provides free training
programmes that cover all
bases such as powerlifting,
bodybuilding and conditioning,
as well as improving mobility
and flexibility. Youll discover a
world of customised
equipments that you've never
seen in your pursuit of functional
strength.
XCELERATE FIT
X45 Fitness
KUALA LUMPUR
When it comes to being
different, Xcelerate Fit takes it to
the next level. Most of the
training are done outdoors,
which emphasises on using
bodyweight and basic fitness
tools such as resistance bands,
weighted balls and suspension
training along with agility drills to
achieve a balance of strength
and endurance.
KOTA KINABALU
X45 Fitness combines the highintensity, varied, functional style
of CrossFit with strength
training, Olympic weightlifting,
and gymnastics programmes to
create all-rounder athletes. They
are designed to unleash your
full physical potential and help
achieve a high level of fitness;
you can expect your lungs and
muscles to burn.
w w w. m e n s - h e a l t h . c o m . m y
WO R DS L AU R A T E D ES CO P H OTO G R A P H Y I N M AG I N E
Relationship
56 F E B R U A R Y 2 0 1 5
STYLE
power. Call it charisma, call it confidence. Social scientist Dr Catherine Hakim calls it erotic capital and wrote a
book with the same title. Its that certain something, she saysa combo of liveliness, sex appeal, physical beauty,
fitness, charm, style, and yes, sexual competence. Oh, is that all? Dont feel dauntederotic capital can be learned.
Its how these men behave and carry themselves, says Susan RoAne, the author of How to Work a Room. Out of the
way, Clooney.
Liveliness
Physical Beauty
Sexual Attractiveness
SOCIOLOGIST
DR CATHERINE
HAKIM PICKS
MEN YOU SHOULD
MIMIC.
GEORGE CLOONEY
LEO, BECKHAM, CLOONEY: RICH, POWERFUL, ADMIRED. BUT THEIR APPEAL GOES BEYOND FAME OR EARNING
CHARISMA
BARACK OBAMA
RHYTHM
CHANNING TATUM
CHARM
COLIN FARRELL
w w w. m e n s - h e a l t h . c o m . m y
ARE YOU
A PERV?
Conversational Skills
Social Presentation
Sexual Competence
58 F E B R U A R Y 2 0 1 5
Perverted? Not
exactly. But there are
important rules. If you
flirt with someone
who you know is in
love with you and you
dont feel the same
way, its cruel. If a
woman asks you to
stop and you dont,
its harassment. (Plus,
your wife or girlfriend
may think youre not
satisfied.) Harmless
compliments can
give a womans
confidence a boost.
But if youre just
playing games, it may
be your confidence
that needs a lift.
INSIDEOUT
EVENTS &
PROMOTIONS
Check out our website at mens-health.com.my/insideout for the latest event and promotion updates.
Drawing inspiration from the Golden Age of travel, the latest On-the-Go collection
by Dockers showcases a wide array of stylish, sophisticated and easy-to-wear items.
The detailed and multi-functional designs enable easy transition from day to night
for any occasion. In addition to ultimate comfort, the collection allows you to enrich
your wardrobe with colour options ranging from diffferent shades of grey and blue,
to striking orange and gold.
www.dockers.com
60 F E B R U A R Y 2 0 1 5
WO R DS JA N E P O RT E R P H OTO G R A P H S DA N SA E L I N G E R P R O P ST Y L I N G D O M I N I Q U E BAY N ES
Work
1
Improve an Old Process
2
Outwork Your Competition
I L LU ST R AT I O N K I KU O J O H N SO N
SAY THIS!
CERTAIN WORDS, UTTERED FREQUENTLY, MIGHT MAKE YOU RICH.
Do you not understand
those market
figures, or do you not
understand them yet?
Punctuating the end of
your statements with the
word yet broadcasts
your ambition and
potential, says Dr Leslie
Becker-Phelps, a clinical
psychologist based in
New Jersey.
3
Cut the Crap
YOU NEED TO BE
LOOKING OUT IN FRONT.
DONT LOOK AT THE
DESK NEXT TO YOU.
THATS NOT THE GUY.
the author of Winning from Within.
About 80% of your important work
comes from a mere 20% of your
effort. The other 80% of your effort
is probably squandered on tasks
you should delegateor hell,
maybe even ignore. Thats what
the 80/20 rule is saying, says Fox.
Put your focus where it counts.
For TaskUs, that meant
shrinking the staff and limiting
services. It also meant turning
away clients with short-term needs
to concentrate on building longterm partnerships. Focus is really
essential for us, says Maddock. If
you look at our initial model, we
kind of did anything for anyone.
Sound familiar? Thats a fault a lot
of people can relate to. To be really
excellent at something, you need to
focus on a subset of tasks.
Heres a helpful strategy: At the
start of each week, take a look at your
to-do list and make sure most days
include at least one activity that
contributes to your long-term goals.
Try to balance todays needs with
the kind of work you want to be
known for five years from now, says
Fox. That activity might involve
networking with important people
or signing up for classes. But
whatever you pick, make that your
top priority. Decide on the one thing
you are going to do, and then throw
your weight at it, Maddock says.
ASK THE
BILLIONAIRE
By Mark Spitznagel
4
Find Your Ally
Whats better: A
stockbroker, or one of
those online
investment sites?
Why not skip both?
Stocks are expensive
right now. Thanks to
the Feds artificially low
interest rates, people
and corporations have
been buying up equities
like ravenous, gambling
zombies. But if you
insist on joining those
zombies, youll have
to choose the lesser
THE INBOX
ASSAULT
DIGITAL
BANTER CAN
SAP YOUR
PRODUCTIVITY.
NUMBER OF EXTERNAL
COMMUNICATIONS
RECEIVED BY COMPANY
EXECUTIVES ANNUALLY
RISE OF
VIRTUAL
COLLABORATION
30K
25K
RISE OF
E-MAIL
RISE OF
VOICEMAIL
9K
4K
1K
70s 80s 90s 00s 10s
Source: Bain & Company,
2014 study
ACHIEVE
E-MAIL ZEN
Mark Spitznagel
is the author of The
Dao of Capital and
founder of Universa
Investments, aMiami
hedge fund that
specialises in profiting
from market crashes.
w w w. m e n s - h e a l t h . c o m . m y
Training
Take It from
the Lone Rider
Loh Sea Keong is one of Malaysias top professional
road cyclists. Unlike his counterparts, he has dodged
the system and found his own road to the top.
64 F E B R U A R Y 2 0 1 5
WO R DS & P H OTO G R A P H S ST EV E T H O M A S
THERES NOT MUCH GOING IN THE SMALL TROPICAL INTERIOR OF KUALA KRAI. IT IS
about as far removed from the outside world and it is trapping as it gets in West
Malaysia. Somehow or other, Loh Sea Keong, a 28-year-old Malaysian road racing ace,
managed to find a road paved and potholed with pain and glory, which led from the
town all of the way to the hotbed of European road racing.
His journey was, and still is a self-propelled one. There were no route maps or training
programmes provided to him. He found his own direction through hard graft and a lot of
trial and error. While his poster boy compatriots reaped the benefits of national federation
and state backing and became big fishes in their own back garden ponds, Loh was all but
blanked and left to forage for himself in his early yearseven to a large extent, now.
Loh was, in fact, on the verge of quitting the sport to head into the family trading
business a few years ago before things just started clicking for him. His victory in the
Jelajah Malaysiaan international cycling union racethrust him to the fore of the form
book as no other Malaysian rider had ever won the competition. After a score of stage wins
and great performances in other regional races, he was beginning to make it look easy as he
matured to become a self-made pro bike rider.
w w w. m e n s - h e a l t h . c o m . m y
66 F E B R U A R Y 2 0 1 5
... building
experience is a
huge factor and it
can only be done
the long and hard
way: practise,
practise and
practise.
SUCCESS
Firstly, building experience is a
w w w. m e n s - h e a l t h . c o m . m y
69
SEX TIPS
Lets come clean: You probably think
about sex more than you care to
admitso why not find out as much
as you can about it? Read on for facts
and figures, and maybe even pick up
a trick (or two) to add to your
bedroom shenanigans.
68 F E B R U A R Y 2 0 1 5
HOUSTON, WE HAVE
A PROBLEM
(NOT SO) 5
SECRET
FANTASIES 6
IN A SURVEY OF
OVER 1,500
INDIVIDUALS BY
THE JOURNAL
OF SEXUAL
MEDICINE,
PARTICIPANTS
WERE PROVIDED
WITH 55 SEXUAL
FANTASIES AND
ASKED TO RATE
THE LIKELIHOOD
OF IMAGINING
THEMSELVES
ENGAGING IN
THEM.
8
A study of 960 men
found that guys who
MOMMY ISSUES
10
SAY NO
TO DRUGS
The message is simple: Dont
mix sex and drugs. Dr Ilias Yee,
Assistant Honourary Secretary
of the Malaysian AIDS Council,
notes that utilising drugs
like crystal meth impairs
judgement, increasing your
chances of engaging in risky
behaviour. His advise?
If youre going to use
drugs, dont have sex. If youre
going to have sex, dont use
drugs. Do whatever it takes
to minimise harm at each
encounter.
11
The larger your waist
12
OUT OF CONTROL.
CANT FOCUS
Guys with premature ejaculation
are 46% more likely to have
attention deficit hyperactivity
disorder, notes a study of over
130 men.
13
TURNED OFF
BY WORK
In a poll of over 5,000 European
men, career stress was found
to be the conspiring chief
villain behind sexual disinterest,
especially for guys between the
ages of 30 and 39.
w w w. m e n s - h e a l t h . c o m . m y
69
SEX TIPS
NOT
WOOD
ENOUGH
14
15
OBSESSION
DESTROYS
Lack of sexual control contributes
to a quarter of breakups, but your
excessive fixation on premature
ejaculation (PE) issues can
increase the chances of your
partner cutting off relationship
strings. Seek treatment for PE and
get your insecurities checked.
16
BOOST SEXUAL
CONFIDENCE
Medication for erectile dysfunction
(ED) doesnt just give your male
member a helping hand. It
improves sexual self-confidence by
77% and enables ecient sexual
communication, leading to more
spontaneity, reduced nervousness
and of course, more sex.
63.1%
of women want their
partner to have greater ejaculatory
control during sex.
Source: Journal of Sexual Medicine
THE
SEDUCTION
WARFARE
18
GET SHORTY
Worried that your height might
affect your chances landing a gal? Stand tall
with these facts: Short men are 32% less
likely to go through divorce compared to their
taller counterparts and 78% of short, married
men are main income providers who rake
in a higher salary than their spouses. Even
though shorter guys are less likely to tie the
knot, they take a more active role in domestic
chores.
Source: Iconoculture Consumer Insights
19
20
to a groove might do
more than help you bond
on date night: It might just
attract potential mates
and fend off competition.
Researchers studied the
dance moves of 30
22
AN ILLUSION OF LUX
Want to snap up a winning
photo for the ladies? Give your background
more thought. In a poll of over 100
people, women rated men as being more
attractive when they posed in front of
luxury apartments, regardless of whether
or not the guys could actually afford
those properties. Researchers agreed that
women are influenced by status symbols
while making up their minds on how
appealing they found a guy to be. The
average Joe, however, displayed no bias
when checking out girls.
23
24
FACE VALUE
Men with wide facial angles have
higher testosterone levels, are more powerful
and financially successfulbut they also
have a violent streak and are perceived to be
philanderers. Speed dating women consider
guys with wider faces to be more dominant
25
26
350 college girls were polled
TO COMPLIMENT
OR KEEP MUM?
27
28
LOOKS MATTER
Men who arent physically attracted
to their partner are 2.7 times more likely to
lose interest sexually.
MANSCAPING
WOES
29
w w w. m e n s - h e a l t h . c o m . m y
69
SEX TIPS
30
31
32
DATING IN
THE DIGITAL
AGE
33
72 F E B R U A R Y 2 0 1 5
34
15 MILLION
matches between men and
women on Tinder every day.
Source: New Scientist
35
36
37
DOES CYBERSEX
COUNT?
A study of almost 600 men and women on
sexual attitudes uncovered that the ladies
are more inclined to consider cybersex
exchanges as sex compared to men. Both
genders are in mutual agreement over the
sex label if an orgasm takes place.
Source: Journal of Sex Research
38
71%
Percentage of Americans have
no qualms about looking up information on
someone they are seeing or considering
getting into a relationship with. Ladies are
more likely to research dates while the
gents will actually fork out money for it.
Source: Spokeo
39
2.5%
of Americans claim that the
Internet has had a negative effect on
relationships. Sure, it helps couples stay
in touchbut ignoring your girls message
in favour of liking and checking in on
Facebook isnt a smart move, dude.
40 Ever wondered if
EQUALITY IN PORN
w w w. m e n s - h e a l t h . c o m . m y
69
SEX TIPS
BETWEEN
SHEETS
AND
43
BEYOND
41
PARTNER UP FOR
BETTER PENIS
PERFORMANCE
The numbers are in: The average
penis length and circumference
of over 1,600 self-stimulated
men measure in at 14.15 cm
(5.57 inches) and 12.23 cm (4.81
inches), respectively. However,
guys who received some oral
lovin from a partner recorded
significantly longer penis lengths
than those who opted to go solo.
Greater arousal experienced when
getting frisky with a bed buddy can
give you the extra mile.
Source: Journal of Sexual Medicine
42
In a study on
orgasms, the genital
temperatures of 76
men and women were
recorded. An indicator
of sexual arousal
resulting from greater
blood ow to the nether
regions, the genital
temperatures of both
genders soared as
they climaxedthe
most satisfying peaks
occurred after a great
buildup of excitement
and desire. Heres what
you can take away:
The most pleasurable
climaxes can be
achieved when desire
is built up slowly and
orgasm is close but
delayed multiple times
74 F E B R U A R Y 2 0 1 5
DONT ARGUE ON AN
EMPTY STOMACH
Turns out that being hangry could
be a real thing. Researchers from
the Ohio State University uncovered
a connection between low blood
sugar, aggressive impulses and
actual violent behaviors in a study
of 107 married couples. Hunger
could be a factor in a lovers tiff and
even domestic violence. Its simple
advice but it works: Before you
have a dicult conversation with
your spouse, make sure youre not
hungry, recommends lead author
Brad Bushman.
Source: Newswise
44
An analysis of 84
WHATS YOUR
LINE?
couples on sexual
communication and
emotional awareness
reveals that men can
be pretty clueless; they
have a habit of selling
themselves short when
it comes to gaging how
sexually content their
partners actually are.
Sexual scriptsroutines
formed in line with what
each party enjoysare
a common element of
long-term relationships.
Feeling bored? Jazz
things up with a change
to the ol routine.
46
47
OVER
of women between 30
and 50 report diculty in achieving
orgasms. Though age is not listed
as a factor, certain emotional
red flags include symptoms of
depression, anxiety, irritability and
aggression.
50
COME TOGETHER
How important would
you rate your partners orgasm in
sex? In an opinion poll of 21 blokes,
a majority confessed that having
their partner reach climax was one
of the most satisfying experiences
they could have. They admitted
to feeling inadequate if they were
unable to deliver, even describing it
as their job. The guys commented
that feedback from the ladies would
be beneficialespecially in how they
could pleasure them.
Source: Journal of Sex Research
51
48
52
MOVIES TO THE
RESCUE!
Watching five movies with your
spouse each month and talking
about the onscreen relationship
problems could lessen the chances
of your marriage ending up in
divorce by 50%, suggests a study
by the University of Rochester.
Touting results comparable to
intensive early marriage counselling
programmes, the findings offer
couples an innovative and
affordable approach to reflect
on behaviours and reinvest in
relationships.
Source: Journal of Consulting and
Clinical Psychology
49
LUBE SMART
Ever wondered how
unconventional lubes like oils can
affect your swimmers? In a study
of sexual lubricants, researchers
found that:
- Sesame oil slowed sperm.
- Canola and baby oil had no effect.
- Mustard oil increased sperm
movement.
Source: Reuters
53
The top reasons Americans
MOTIVATION FOR
LUBRICATION
23.2 MINUTES
the average time for
ideal penetrative intercourse minus
the foreplay, according to nearly
1,500 women.
DADDY DUTY
According to the Pew
Research Centers 200320012
American Time Use Survey,
the average mom clocks in
more hours doing housework
and providing childcare than
the average dad does on both
weekdays and weekends. The
leisure time discrepancy widens
on weekends: 4.5 hours for mom
and 5.5 hours for dad.
16.95 YEARS
the average age of first
sex out of almost 400 individuals
below 35.
45
54
Step 1:
Before you get all physical, you may wish to
look up websites like Scarleteen and WebMD
explaining the different parts of the female
sexual anatomy. This will help you understand,
and appreciate the intricacies and beauty of
the vulva.
Step 3:
Some men just do whatever it is that they like
to do in the bedroom, and stop if there are
protests from their partner. It really depends on
what you feel your partner is most comfortable
with. Remember, if youre unsureask. If theres
painin a bad waystop.
Step 2:
Next, you can begin by looking at her vulva,
massaging her inner and outer labia, before
giving her oral. You can do so by licking her
clitoris with your tongue; not sharp and pointy,
but smooth and flat.
Step 3:
You can vary the tongue motions, angles,
speed, pressure and rhythm depending on
her feedback. You may wish to practise by
rolling a grape inside your mouthwithout
breaking it. Thats the amount of pressure that
will feel good.
Step 2:
Sexual communication is also another thing
that the both of you can begin talking about
consciously so that talk about or around
sex is not awkward. The more you can
communicate openly and freelyincluding
about sexthe better your sex lives.
w w w. m e n s - h e a l t h . c o m . m y
76 F E B R U A R Y 2 0 1 5
WORDS LOU SCHULER & ALAN ARAGON PHOTOGRAPHY SCOTT MCDERMOTT, INMAGINE
IGNORE THE
T R E N D Y, C O M P L E X
DIET PLANS
DESIGNED TO
SHRINK YOUR
WA L L E T A N D N O T
YO U R G U T. T O
BUILD THE BODY
Y O U V E A L WAY S
WA N T E D , L I V E
LIKE YOU ALREADY
H AV E I T.
THE
LEAN
MUSCLE
DIET
w w w. m e n s - h e a l t h . c o m . m y
W H E N M E N S E T O U T T O L O S E W E I G H T,
they usually start at the wrong place. They pick a popular diet, any diet;
it doesnt matter which one. Most plans tell you to eat none of some
things and tons of others. Your weight drops until it stops. Then its up to
you to make sure your shrunken gut stays that way. These diets have
it all backward. Instead of starting with no idea where youll end up,
act as if youve hit your target. Follow the principles from The Lean Muscle
Diet to build the body you want...and keep it.
The FUEL
S K I N N Y- FAT
STA N
---
Torch ab and
build muscle by
following this
nutrient-packed
eating approach.
T H AT D I E T S H A K E . L O N G -T E R M W E I G H T- L O S S S U C C E S S I S
CURRENT WEIGHT
R O O T E D I N R E A L F O O D . R E A D U P. T H E N S L I M D O W N .
1
Principle No.
You Need to
Eat More Food
78 F E B R U A R Y 2 0 1 5
72.5kg
72.5kg
TARGET WEIGHT
If you have a McDonald's Cheeseburger habit, the first step is easy: Limit
your intake of anything with a name that includes the words cheese, and/
or burger. But you still need to eat something, and whatever it is, itll have
calories you must account for. The accounting is simple: There are two sides
to the ledger. One side is your calorie intake, and the other is your metabolismthat is, the calories you burnwhich works in four ways.
Digest. About 10% of your metabolism comes from how you process food.
But you can do better with an easy fix: Eat more protein. Twenty-five % of
protein calories are burned after you swallow them, compared with 2 to 3
percent of fat calories and 6 to 8% of calories from carbs.
Move. Everything from working out to walking to the mailbox burns more
calories than not movingand accounts for 20 to 30% of your metabolism.
The more you move, the better, including those times when you...
Hit the can. When you dial up a #1 or #2 (or sneak out a fart), energy
leaves your body. Alas, you cant toot your way to single-digit body fat.
Stay alive. The rest of the calories you eat go toward your bodys other
basic operating functions. (Thats at least 60% of your metabolism.)
By changing the calories in part of the formula, you also change the
calories out. With less energy in the tank, you may burn fewer calories during your workouts. Thats the danger of cutting calories without a plan to
maintain your new lower weight. Your metabolism slows, leaving you hungry and primed to regain fat you lost, especially when hunger hits near a
McDonald's. The key is to reverse that process. More on that next.
TRAINING STATUS
BEGINNER
TRAINING HOURS / WK
4 (3 STRENGTH, 1 CARDIO)
INTENSITY OF EFFORT
MODERATE (12)
GOAL
SIMULTANEOUS FAT LOSS
AND MUSCLE GAIN
41% CARBS
1,056 CALORIES
(264 GRAMS 4)
P H OTO G R A P H Y J A M I E C H U N G F O O D S T Y L I N G S U S A N O T TAV I A N O/ H A L L E Y R E S O U R C E S ; I L LU S T R AT I O N S +I S M ; I C O N S H U B E R T T E R E S Z K I E W I C Z
B A C K AWAY F R O M T H E J U I C E C L E A N S E A N D P U T D O W N
LUNCH
113G CHICKEN BREAST ON A KAISER ROLL,
1 LARGE HANDFUL OF RADISHES
DINNER
170G TUNA STEAK, 2 MEDIUM POTATOES
(170 TO 198G EACH), SAUTED SWISS CHARD
SNACKS
1 SCOOP PROTEIN POWDER MIXED WITH
1 CUPS PLAIN YOGURT, CUP NUTS, 1 APPLE
w w w. m e n s - h e a l t h . c o m . m y
LUNCH
170G BAKED BLACK COD, 2 CUPS BROWN RICE,
1 TO 2 CUPS STEAMED GREEN BEANS
DINNER
340G GRASS-FED STEAK, 1 SMALL POTATO (85G), 1
TO 2 CUPS STEAMED BROCCOLI
SNACKS
CUP YOGURT WITH 1 SCOOPS PROTEIN
POWDER, CUP NUTS, 1 PEACH
Pity the man forced to survive on gluten-free pizza and fat-free ice cream. The
Lean Muscle Diet makes eating easy and delicious because youre encouraged to
eat (gasp!) real food. Heres the breakdown of your eating plan.
Eat 80% of your diet in whole and minimally processed foods that you
like. Whole foods are ones that look like what they started out as: meat, fish,
eggs, milk, nuts, seeds, fruits, vegetables, potatoes, and beans. One exception:
Protein powders are highly processed, but theyre still a great way to consume
the protein you need to make the plan work.
Eat 10% in whole and minimally processed foods that you dont
necessarily like but dont hate (say, Swiss chard and lamb). This is intended
to expand the range of nutrients youre eating. Maybe youll even learn to like
a food, which means youre less likely to suffer from diet burnout.
Eat 10% in whatever the hell you want. Consider this your reward for
faithfully embracing the two previous categories. Use this bonus however youd
like: Have a small indulgence every day, or save up for a bigger weekend junkfest.
Even if it includes cheeseburgers.
Heres a shortcut: If the food doesnt have an ingredient list, its a safe bet. Steak,
apples, quinoa, eggplant, salmontheyre all single-ingredient foods. With
packaged foods, each additional ingredient signals an extra step in processing,
which may have stripped away some of the good stuff. And often, to make up for
lost flavour, food manufacturers pump processed foods with sugar and fat. These
foods also tend to be higher in calories.
Know that quality also means taste. On this plan, you wont find any rules
about foods you must eat. Nor will you find a list of foods you should never eat.
Just about anything you already enjoy can fit into the plan, although perhaps not
in the quantities youre used to eating.
Principle No.
DESKBOUND
DA N
---
You Need to
Eat Better Food
CURRENT WEIGHT
108kg
98kg
TARGET WEIGHT
TRAINING STATUS
INTERMEDIATE
TRAINING HOURS / WK
2 (2 STRENGTH, 0 CARDIO)
INTENSITY OF EFFORT
MODERATE (10)
GOAL
WEIGHT LOSS
45% FAT
1,170 CALORIES
(130 GRAMS 9)
POW ER HOUSE
PROTEINS
WHEY ISOLATE
=LEUCINE
3
Principle No.
Macronutrients Matter
(Especially Protein)
26%
EGGS
14%
20%
MEAT
8.5%
18%
8%
Nutritionists refer to protein, carbs, and fat as macros. Protein, of course, is the
stuff of muscle growth, particularly branched-chain amino acids (BCAAs),
including leucine. The circles above show the stats for three good protein sources.
On the plan, youll eat 1 gram of protein for every pound of your target body weight,
or 25% to 35% of your daily diet.
But protein also increases satiation (feeling full at the end of a meal) and satiety
(feeling less hungry between meals). So protein pulls triple duty: It speeds your
metabolism, slows your appetite, and maintains muscle.
What about the other macros? Youll eat 0.4 to 0.7 gram of fat per pound of
your target body weight per day. If you have a good chunk of body fat to lose, use
the higher end of that scale. Its not that fat calories have any magical properties;
a higher percentage of fat simply means fewer carbs. That tends to work better
for heavier guys, who often are less sensitive to insulin, a hormone triggered by
high-carbohydrate meals. Less sensitivity means more insulin; more insulin
means your body will use less fat for energy. For everyone else, its personal
preference. Whatever calories are left after your calculations will come from
carbs. Who knew math could be so tasty?
22% CARBS
558 CALORIES
(139 GRAMS 4)
w w w. m e n s - h e a l t h . c o m . m y
4
Principle No.
Micronutrients
Matter Too
One risk of popular low-calorie diets: nutrient deficiency. Thats because the less
food you eat, the harder it is to cover the basics. A multivitamin may help, but it
probably wont contain enough immunity-fortifying magnesium or bone-building vitamin D. Research shows that eating a wide variety of foods provides the
greatest benefit for overall health. To collect those key nutrients, dust off the oldfashioned idea of food groups. Heres your menu.
Meat and other protein-rich foods, including eggs and protein powder.
Fat-rich foods, such as nuts and seeds, oil used for cooking or salad dressing,
butter (and nut butters), olives, and avocados.
Fibrous vegetables, including just about anything your mother said you had
to eat if you wanted dessert.
Starchy foods, such as grains (bread, cereal, pasta), legumes (beans and peas),
and tubers (potatoes and other root vegetables).
Milk and other dairy products, which includes all varieties of cheese, yogurt,
and, yes, even chocolate milk.
Fruits, fresh or dried. And no, Sugus dont count.
Aim to include at least one food from each category every day, with some variety in fruits and vegetables, and youll hit the full range of micronutrients you
need to look good and feel great.
We know what youre thinking: What about my beer? Moderate drinking wont
likely affect your weight in either direction as long as the calories from alcohol
replace something else. If not, youll probably gain fat. So swap out your carbs for
alcohol. If you know youre going to have two beers out at the bar later, just eat
300 fewer carbohydrate calories (or 75 grams) that day.
So now that you understand the nutrition principles, lets move on to the first
step in the plan: calculating how much food youll eat each day.
BR E A K OU T TH E CA LCU L ATOR
A N D DETER MIN E THE DIET YOU N EED
T O G A I N T H E B O D Y Y O U WA N T.
B RO -TAC U L A R
BOB
---
Wrestle your
athleticism back
from a stubborn
metabolism. And
still eat carbs!
CURRENT WEIGHT
86kg
82kg
TARGET WEIGHT
INTENSITY
DAILY CALORIES
TRAINING STATUS
ADVANCED
TRAINING HOURS / WK
4.5 (3 STRENGTH,
1.5 CARDIO)
INTENSITY OF EFFORT
MODERATE (10)
GOAL
FAT LOSS
LUNCH
170G SHRIMP, 1 CUP BROWN RICE, 1 CUP
BLACK BEANS, GRILLED ONION AND PEPPER
DINNER
170G LAMB MEATBALLS, 2 CUPS
WHOLE WHEAT PASTA, ARUGULA SALAD
SNACKS
2 CUPS LOW-FAT MILK + 1 SCOOPS PROTEIN
POWDER; 2 TBSP ALMOND BUTTER + 1 APPLE
w w w. m e n s - h e a l t h . c o m . m y
PHOTOGRAPHY INMAGINE
84 F E B R U A R Y 2 0 1 5
THE CA LOR IC
COST OF SITTING
The FIRE
WEIGHT
TRAINING
200
SITTING
Y O U C A N L O S E W E I G H T B Y E AT I N G B E T T E R , B U T B U I L D I N G
WALKING
B R AW N R E Q U I R E S L I F T I N G M O R E T H A N J U S T A F O R K T O Y O U R
FAC E . F O L L OW T H E S E R U L E S F O R P RO D U C T I V E T R A I N I N G .
CALORIES BURNED
IN 30 MIN.
=155 LB PERSON
5
Principle No.
Principle No.
Devote 80 % of Time
to Big Muscles
Most guys have this flipped,
investing their gym hours on
their biceps, triceps, and deltoids.
Those muscles are important, but
theyre smaller for a reason: to
help larger muscles during basic
actions such as pushing, pulling,
lifting, carrying, and throwing.
Smaller muscles also wont grow
out of proportion to the larger
muscles theyre designed to
assist. On the Lean Muscle Diet
workout plan, you do your heavy
lifts first. And that means to see
big gains, youll need to work
the big muscles with squats,
deadlifts, presses, rows, chinups,
and pullups.
A S W I T H B I G - M U S C L E L I F T S , Y O U L L WA N T
TO INCR E A SE THE A MOU N T OF W EIGHT
Y O U U S E W H E N N E C E S S A R Y. . .
=185 LB PERSON
Principle No.
Principle No.
Spend 20% on
Smaller Muscles
w w w. m e n s - h e a l t h . c o m . m y
S A M P L E R O U T I N E , W H I C H TA G -T E A M S
P H OTO G R A P H S JA M I E CH U N G
TheWORKOUT
86 F E B R U A R Y 2 0 1 5
DIRECTIONS: PERFORM THE EXERCISES IN THE ORDER SHOWN. DO EXERCISES THAT SHARE A NUMBER AS A CIRCUITTHAT IS, BACK-TO-BACK SETS. (FOR
EXAMPLE, DO A SET OF 2A AND THEN A SET OF 2B TO COMPLETE 1 CIRCUIT). DO CIRCUIT 2A-2B THREE TIMES AND CIRCUIT 3A-3B-3C TWO TIMES. REST AS
NEEDED TO COMPLETE THE WORKOUT.
Target: Hips
3A
--BARBELL
GLUTE BRIDGE
Lie on your back on the floor with a barbell across your pelvis, your knees bent, and your feet flat.
Push your hips toward the ceiling until your body forms a straight line from your knees to your
shoulders. Lower the weight and repeat. Do 10 to 12 reps.
w w w. m e n s - h e a l t h . c o m . m y
88 F E B R U A R Y 2 0 1 5
w w w. m e n s - h e a l t h . c o m . m y
T H E F L A S H. I R O N M A N. S U P E R M A N. S I L V E R S U R F E R.
QUICK HITS
A N D YOU WO N T H AV E TO P L AY P I C KU P W H EN TH E Y S P I L L A L L OV ER .
INGREDIENTS BEFORE FIRING UP THE STOVE, AND DO THE DISHES WHENEVER THERES DOWNTIME.
When a sea of humanity stands between point A and point B, try one of these
shortcuts from Paul Townsend of Crowd Dynamics International.
SLIP OUT OF A
HOLIDAY PARTY
SCORE POINTS FOR SHOWING UP
THEN MAKE A BREAK FOR IT.
A
FLEE OF
HERD ERS
K
WA L T !
FA S
Preset an Excuse
Tell the host you have a competing
commitment when you RSVP, says
Jacqueline Whitmore of the
Protocol School of Palm Beach.
Take the Scenic Route
Show up about 30 minutes after
the party starts, unless its a sitdown dinner. Most guests will have
arrived by then and youll be seen.
Pull a Disappearing Act
At larger gatherings, you can
simply ghostas long as you
thank the host the next day, says
Patricia Rossi, author of Everyday
Etiquette.
90 F E B R U A R Y 2 0 1 5
4/ Plan a Collision
WIN MONOPOLY
Buy the Oranges. These properties are valuable because
theyre a little past jail, says Monopoly champ Ken Koury.
In other words, they get landed on often: If someone rolls
a six, an eight, or a nine after being in jail, theyll owe you.
Think ahead:
Mention a morning
appointment
before the romp,
says dating coach
DeAnna Lorraine.
Afterward, ask her
if you can set your
phone alarm. In the
morning, cuddle
for a few minutes
before going so
you dont look like
a jerk. Jerk.
w w w. m e n s - h e a l t h . c o m . m y
Deskunk a Dog
Mix 1 quart of 3%
hydrogen peroxide,
cup baking soda,
and 1 tsp soap, the
Humane Society
advises. Scrub
Stinky with gloves,
avoiding the eyes.
Be fast; it can
bleach fur. And
dump whats left;
the bottle may burst
if its stored. Then
wash him with pet
shampoo.
92 F E B R U A R Y 2 0 1 5
ST O P G
IN
B L E E D6 0
IN
DS!
N
SECO
STANCH
A SHAVING
NICK
Apply ice to the area for
about 15 seconds to slow
the bleeding. Then dab
on a bit of ground black
pepper, which has
coagulating properties,
says Craig Whitely, owner of
The Grooming Concierge.
PUT A
TODDLER
TO BED
PSYCHOLOGIST
DR JODI MINDELL,
HELPS LIGHTS-OUT
GO MORE SMOOTHLY.
1 Hour Before
Go over the bedtime rituals with
your kid, noting everything that will
happengo upstairs, put on
pyjamas, and so on. Toddlers are like
little lawyers, so be specific: Read
two books, not read books.
20 Minutes Before
Start going down your list. Make a
game or simple choice out of each
item. For example: Should we go
upstairs loud like an elephant or
quiet like a mouse? Or set an egg
timer and race to put on pyjamas.
40 Minutes Before
Turn off backlit devices. The light
suppresses melatonin, keeping both
of you awake. Instead, start playing.
It doesnt have to be quiet. A little
roughhousing could tire the tot out
faster than any lullaby.
2 Minutes Before
Give the two-minute warning. Most
kids dont understand times longer
than this. Use familiar bedtime cues:
Draw the curtain and turn on the
nightlight. And consider using a
sound machine.
L O C AT E I M P O R TA N T E - M A I L S F O R V I T A L D E T A I L S L I K E C O N F I R M A T I O N C O D E S W H E N T R A V E L L I N G , S C R E E N - G R A B T H E M E S S A G E . I T L L
B E E AS I ER TO S P OT I N YOU R P H OTO G A L L ERY TH A N I N YOU R I N BOX .
P LO W T H R O U G H A H O U S E O F C A R D S E P I S O D E M O S T D V R S H A V E A
H I D D E N C O M M E R C I A L- S K I P P I N G F E A T U R E T H A T W I L L F A S T - F O R W A R D 3 0 S E C O N D S W I T H T H E P R E S S O F A B U T T O N . F I N D I T . E N A B L E I T .
RESET
Y O U RIN
HOME R!
1 HOU
Wrap It Up
LOOK YOUNGER
Mess up your hair. Rub a dab of styling cream between
your hands and apply it from the crown out for a youthful,
unstudied vibe. Thinning hair? Try clipping it close or
shaving it all offthatll keep people guessing your DOB.
NAVIGATE
YOUR
PHONE
Most people dont use
voice commands as much
as they could, says Yahoo!
Tech founder David Pogue.
For instance, saying Call
Chris at the office is a
lot speedier than scrolling
through your contacts.
PAINT A
ROOM
BRUSH UP ON YOUR
HOME IMPROVEMENT
WITH TIPS FROM
PAINT SPECIALIST
JUSTIN BROWN.
Brush Up
Using your paintbrush and a
stepladder, paint a line three inches
wide in the corners, around all the
trim work, and along the top edge of
the walls where they meet the ceiling
anywhere your roller wont fit.
Drop Everything
Push furniture into the centre of the
room and cover it with plastic. Then
lay drop cloths in a 4-foot-wide swath
around the perimeter. Now you can
paint away without stopping to wipe
up roller spatters.
Roll with It
An extension pole is a godsend
that lengthens your reach, cutting
down on ladder time. Use it to work
quickly around the room in one
direction. No need to overdo it
working faster is actually better.
R E M O V E L I N T AT W O R K S L I D E Y O U R H A N D I N T O A S H I P P I N G - L A B E L P O U C H , P E E L O F F T H E P A P E R S I D E , A N D P A T .
C O O L D OW N
A F T E R A W O R KO U T S U B M E R G E Y O U R H A N D S I N I C E W A T E R . Y O U R H A N D S B L O O D V E S S E L S A R E T I G H T L Y P A C K E D , A N D T H E C O O L E R
B LO O D W I L L Q U I C K LY C I R C U L AT E TO T H E R ES T O F YO U R B O DY.
H E A L A B L AC K E Y E A P P LY A W E T G R E E N O R B L A C K T E A B A G T O T H E
Stow linens faster, thanks to Vanessa Holden, creative director at West Elm.
1
4
T
DEFEA
T H IS
IN
T
E
SHE
NDS!
SECO
1/ Hold the sheet up with each hand inside a corner. 2/ Tuck one corner inside the other. Bring the other two
corners into the same spot. Now straighten the folds at the bottom. 3/ Lay the sheet flat, fold the elastic ends
inward; then fold to your desired size. 4/ Figure out what youre going to do with the extra space in your closet.
SHAKE OFF
A HANGOVER
DR JASON BURKE,
EXPLAINS HOW
TO GET YOUR
HEAD STRAIGHT
IN A HURRY.
94 F E B R U A R Y 2 0 1 5
Stop Drinking
Duh. But dont go to sleep right
awaythatll slow your metabolism.
Stay up a half hour to whip up and
scarf down a cheese omelette. Its
high in cysteine, an amino acid that
can help your body detox.
DEFUSE AN
ANG RY S PAT
THERAPIST DON COLE HELPS YOU
MAKE PEACE AT WARP SPEED.
FAT
LO S E 0
IN 2 S
TE
M IN U T !
FLA
INCINERATE CALORIES
Burpees and lunges with a twist will bring on a big-time burn, says trainer Jonathan Amato, CSCS.
Do 40 seconds of burpees; rest 20 seconds; then do 40 seconds of lunges, rotating your torso 90
degrees in the direction of your forward leg at the bottom of the move. Rest 20 seconds. Repeat for
8 minutes, and rest 1 minute. Continue for another setor rest longer. Dude, that was really hard.
A R E A . A C H E M I C A L I N S I D E (E P I G A L LO C AT E C H I N G A L L AT E) H A S A N T I - I N F L A M M ATO RY P R O P E RT I ES ,
AND THE CAFFEINE WILL SHRINK THE NE ARBY BLOOD VESSELS .
S E PA R AT E E G G Y O L K S G E N T L Y
S Q U E E Z E A N E M P T Y WAT E R B OT T L E A N D H O L D I T OV E R T H E E G G . C A R E F U L LY S U C K U P T H E YO L K .
START HERE
DO THIS NEXT
FINISH IT OFF
A Pair of Jeans
A Baseball Glove
A Baseball Cap
Avoid loose-fitting
denim. Tight jeans will
break in faster because
of the constant friction
with your skin when
you move. In fact, the
more frequently you
wear them, the better.
E R I C S C H M I D T, D I R E C T O R O F
OPER AT IONS, DENIM T HER A P Y
JOSH REED,
FOUNDER/CEO, GENTS
SHOW A GUEST
THE EXIT
DR ELLEN HENDRIKSEN,
PSYCHOLOGIST, ON GIVING THE
BOOT.
THE
MIN D -BLOW ING,
J AW - D R O P P I N G ,
L I F E -A LT E R I N G
POW ER
OF
COINCID
96 F E B R U A R Y 2 0 1 5
MEDICAL SCIENCE
I N S I S T S T H AT
THE ACHIEVEMENT
OF HEALTH AND
HAPPINESS IS NO
A C C I D E N T. B U T
W H AT I F I T I S ?
ENCE
w w w. m e n s - h e a l t h . c o m . m y
98 F E B R U A R Y 2 0 1 5
left. (He regained movement only on his right side.) His new phone
showed one bar in the middle of nowhere, and his emergency calls
werent dropped, and there were no hungry bears, and EMTs found him.
Call it luck or divine intervention or, like most men, just shiver and
forget anything cosmic ever happened. But before you do, consider
the accidental nature of your lifethe chance meeting of your
parents, conception (the one and only time they had sex!), the culture
you grew up in, your education, mentors, jobs, friends, women.
Although we like to congratulate ourselves on being masters of our own
fate, life really is one big blind date.
So lets explore the nature of coincidencewhat it is, where it comes
from, and most intriguing, what can happen if you surrender the drivers
seat and ride shotgun more often. As youll see, doing so just might be
the secret to a less stressful and more successful existence. So suspend
your skepticism and open your mind for a little while. After all, isnt it
strange that of all the magazine articles you could have picked up, youre
reading this one?
By creating meaning
out of coincidence,
we build a sense
of personal order and
control in our lives.
No one disputes the existence of stuff like this. Ask anyone and youll hear
a story. When I mention this article to a buddy, he tells me about a friend
whose wife got hit in the chest by a foul ball at a minor-league game. When
a doctor checked her for cracked ribs, he found a malignant lump in her
breast. Thousands of people dotted the stands, but the ball hit her. It may
have saved her life. But what lies behind such Twilight Zone moments?
Some experts dismiss them as mere happenstance, while others believe
they harbour the secret to the universe. No kidding. Here are three
theories.
Nothing Is at Work: With seven billion increasingly interconnected
people on the planet, sooner or later things are going to intersect. In fact,
as the world becomes smaller, expect the unexpected to happen more
often. In his book The Improbability Principle, statistician David Hand
explains that with a large enough number of opportunities, any
outrageous thing is likely to happen.No mysteries are required to explain
[coincidences]no superstitions, no god.All thats needed are the basic
laws of probability.
David Spiegelhalter, a University of Cambridge statistician, reached the
same conclusion after reviewing 3,500 stories of coincidence submitted to
his website. Lots of people believe some external force leads to all these
bizarre events, he explains. But theyre what we would expect by chance
patterns.
Think being killed by lightning is an unfortunate coincidence? Your
odds are actually one in 136,011, according to the National Safety Council.
Thats just slightly less probable than dying from a dog attack (one in
103,798). Believe a par-3 hole in one is a rare mark of good fortune?
Actually, in a 100-person amateur tournament on a course with four
par-3s, the odds of an ace are 1 in 32.
Ego Is at Work: Despite the irrefutable laws of probability, its still hard
for most people (read: non-mathematicians) to accept that life and
lightning strikes are entirely random. Indeed, it takes effort to act
randomly. (Admit it: Devising secure passwords isnt easy.) Thats because
accepting the concept of a meaningless world requires accepting the fact
that maybe were meaningless too. The basic human drive for safety and
security induces a fundamental unease with the notion that events happen
by chance, writes Hand. If it turned out that there are no causes, then
thered be no way to manipulate or control outcomes. Illnesses, accidents,
and failures couldnt be avoided. Wed live in a constant state of fear.
So the brain continually searches for patterns. It even cross-checks
information while we sleep, which occasionally enables us to wake with
fresh insight. And it seizes on coincidences as possible clues to a new order
or way of understanding the world. Linking cause and effect is a basic
evolutionary process that helps us adapt. By creating self-referential
meaning out of coincidence, we build a sense of personal order and control
inour lives, says Dr Steve Hladkyj, a psychology researcher at the
University of Manitoba in Winnipeg, Canada. This, in turn, may reduce
stress and may increase the functioning of the immune system to fight
disease.
So the woeful state of your apartment or office aside, you are wired for
order. We all are. It makes us healthier and, by inflating our egos with the
air of self-importance, more assured. Little wonder, then,
that we want to believe in something more.
God Is at Work: The tendency to synchronise is one of the most
pervasive drives in the universe, extending from atoms to animals, from
people to planets, writes Dr Steven Strogatz, a professor of applied
mathematics at Cornell University, in his book Sync: The Emerging Science
of Spontaneous Order. Sperm swimming side by side en route to the egg
beat their tails in unison.
100 F E B R U A R Y 2 0 1 5
The tendency to
synchronise is one of
the most pervasive
drives in the universe,
extending from atoms
to animals, from
people to planets.
THE COINCIDENCE
PRESCRIPTION
WA N T T O G E T L U C K Y ? D R
BERNARD BEITMAN HAS YOUR
R X F O R S E R E N D I P I T Y.
Practise Positive
Paranoia
Pay Attention
During Major Shifts
Coincidences tend to
happen more often
during big life changes:
Think buying a home,
getting married,
starting a new job.
Seek Out
Coincidence Zones
Digest Before
Dismissing
Take a moment to
consider what random
events might represent.
Could being bumped
to another flight actually
be an opportunity?
w w w. m e n s - h e a l t h . c o m . m y
I USE D T O BE
I N DI F F E R E N T T O
COI NCI DE NCE , BU T I V E
CH A NGE D M Y M I N D. W H E N
YOU R E OPE N T O CH A NCE ,
T H I NG S STA RT T O L I N E U P.
T H E PE OPL E YOU M E ET,
T H E PL ACE S YOU G O, T H E
OPP ORT U N I T I E S T H AT
A R ISE . I V E GI V E N M YSE L F
OV E R T O NO T K NOW I NG .
connection being the key to health and
happiness. By connection, he means mind with
body, yourself with others, and most important
(and overlooked), yourself with the universal.
[There is a] great, pervasive intelligence that
lies at the heart of nature and is manifest in each
of us through what we call the soul, he writes.
All these rhythmscircadian, lunar, and
seasonalare tuned to each other. And these
drumbeats echo all around us and within us...No
matter how much of a mess we may have made
of our lives, it is always possible to tap into the
part of the soul that is universal and change the
course of our destiny. Obi-Wan Kenobi would
approve.
One way to do this is by becoming more
aware and open to coincidences. Dr Chopra
says these are messages, clues, and ultimately
opportunities to harmonise with the
momentum and direction of everything. As
your stress abates, greater health, happiness,
and even success build in its wake.
Dr John Cacioppo, a psychologist and social
neuroscientist at the University of Chicago,
studies the flip side of connection: loneliness.
Hes found that feeling socially isolated
disrupts not only our brain but also our
endocrine and immune systems. Over the long
term, it can be as damaging to our health and
well-being as obesity or smoking.
Cacioppo estimates that more than 20% of
Americans suffer from chronic, severe
loneliness, and many of them are men. In an
age when were supposedly more connected
than ever through other social media, thats a
surprising number of people60 million.
We did a study where we looked at the
proportion of interactions with friends that
were face-to-face, on social networking sites, in
chat rooms, on gaming sites, or on dating sites,
he says. The greater the proportion of face-toface interactions, the less lonely people were;
whereas the greater the proportion of online
interactions, the lonelier they felt. Most people
use Facebook to leverage face-to-face
interactions, but some use it as a substitute.
Metaphorically, thats like eating celery. If
INSIDEOUT
EVENTS &
PROMOTIONS
Check out our website at mens-health.com.my/insideout for the latest event and promotion updates.
The Dermalogica
Solution
STYLED LOVER
WORDS JOHN NG PHOTOGRAPHS MARCUS WONG/BLINK STUDIO STYLING KIEN CHAN GROOMING JOEY YAP MODEL KASH
Whether or not
the evening
comes with a
dress code,
you can always
depend on the
right button-up
shirt. Opt for a
printed one to
inject a bit of
interest, but keep
it understated
enough for you
to cover up with a
blazer if need be.
EDOX
Chronorally 10302 3V GIN
RUBBER BAND
When it comes to straps, rubber has had a long association with
sports watches and it lends itself well to this use.
Supple, comfortable and resistant to water and sweat, rubber straps are most often found
onactive watches. To remove grime or dirt, use a cotton bud saturated with alcohol to wipe it
clean gently, says fashion stylist Sarah Saw. They usually last from 18 to 24 months and should
be changed by an authorised watch repair store to prevent any damage to the other parts.
WORDS JOHN NG PHOTOGRAPHS KAH MUN/MYTH STUDIO STYLING AND COORDINATION SARAH SAW
MIDO
Multifort Two Crown
Stainless steel case with
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Rubber strap features a foldover clasp buckle.Water
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www.mido.ch
CERTINA
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Water resistant to 200 metres.
Quartz movement.
www.certina.ch
ORIS
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Multi-piece titanium case with
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glass with anti-reflective
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www.oris.ch
NAUTICA
NSR19
Stainless steel case with 60 minute chronograph and
split time measurement, date and 24-hour indicators.
Luminous hands and markers. Water resistant to 100
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www.fjbenjamin.com
LUMINOX
Tony Kanaan Racing Choronograph
Stainless steel brushed case with double-security gasket
crown. Sapphire crystal glass with anti-reflective coating.
Water resistant to 100 metres. Quartz movement.
www.crystaltime.com.sg
SUPERDRY
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Stainless steel with vibrant coloured dial markings,
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www.fjbenjamin.com
GUESS
Radar
A throwback to the retro design, this digital watch
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display and four screw details for an added
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www.fjbenjamin.com
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TERMS & CONDITIONS: This promotion is open to all Malaysian residents Employees of Mongoose Publishing Sdn Bhd, sponsors, their advertising agencies and immediate families
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are not eligible to enter the contest Late, incomplete and unclear entries will not be entertained The decision of the judges is final and no correspondence will be entertained
Prizes must be taken as provided and are neither transferable nor exchangeable for cash Winners will be notified by post or email
Go Green at Work:
Build Your Office Oasis
Ah, your office: Its probably pretty bland, boring, and...wait, we just fell asleep. Thankfully, theres an easy way to liven it up and sharpen your focus.
In a study in the Journal of Alternative and Complementary Medicine
Medicine, people in plant-free zones rate their stress levels as nearly 11% higher than those exposed to
plant life. Instead of tending to ever-thirsty houseplants, you can reap the same benefit with an easy-to-maintain terrarium. This resilient little glass-encased
jungle waters itself through condensation. Whether youre in a window office or cubicleland, Tovah Martin, gardening expert and author of The New Terrarium,
shows how to build some serious growth potential. LILA BATTIS
The Window Unit
Materials
122 F E B R U A R Y 2 0 1 5
w w w. m e n s - h e a l t h . c o m . m y