Professional Documents
Culture Documents
P61 STRETCHING: THE TRUTH P128 FACE OF THE NATION P37 REST AT PEACE
A small change to your pre-session regime It’s the time of the British watch. Here’s MH’s Negate the ill effects of sitting down without
can boost your rep count by 15%, effort-free pick of Blighty’s most strapping timepieces quitting your desk job (or Netflix account)
P154 THINK OUTSIDE THE (GYM)BOX P132 NEW SUEDE: CHOOSE P80 READ BETWEEN THE HEADLINES
Why ‘imaginary’ workouts can lead to real- Learn how to pull off this season’s most Are vaping and bacon the killers they’re
world gains. It’s mental, but it’s true... sought after trend, and how to look after it purported to be? MH takes a nuanced view
P94 IT’S ALL GOING OEUF P65 GIVE FATIGUE A GRILLING P24 FIRE AT THE DISC-O
The egg recipes that flip nature’s multi-vit Barbecued meat with a beer is your new How to take your outdoor fat-burning
into a delicacy worthy of more than toast pre-race routine. Pass the PBs and napkins regime to niche new heights this summer
P109 THE LOW-CARB CARBONARA P86 STREET WORKOUT GAZA P34 THE WHEY TO GET LEAN
All the creamy taste, none of the carbs and How a group of Palestinians use the broken Your post-workout supplement of choice
ready for al desko dining in five minutes flat teeth of war to sharpen their athleticism could be the best way to shake off weight
ON THE COVER
P41 THIRST FOR KNOWLEDGE
Why a glass of wine (or two)
can uncork more brainpower
Raging Bulls
COVER CREDITS
PHOTOGRAPHY CARLOS SERRAO
GROOMING GUDBJORG HULDIS
Does Britain
STYLIST ABENA OFEI
have a steroid
problem? p74
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MEN
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HEAL
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ALTH.C
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THE EXPERT PANEL TOBY WISEMAN
EDITOR
103 EXPERTS
BROADWICK STREET, LONDON W1F 0DQ. TEL: 020 7339 4400. FAX: 020 7339 4444. RODALE’S MEN’S HEALTH (ISSN
1356-7438). COPYRIGHT © 2015. ALL RIGHTS RESERVED. MEN’S HEALTH IS PRINTED AND BOUND BY WYNDEHAM
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48
94
PAGE
How Game of Thrones star
Hafthór Björnsson became
a mountain of a man
74 86
PAGE
PAGE
PAGE MH challenged
two top chefs
68
80
to lean up while
eating very well
PAGE
R
arely a week passes when I’m suggestion of contours. It’s not going
not asked to pass comment to be a seismic transformation but it’s
on the ideal physique. These where I’m headed right now. Come May
requests do not come solely my ideal will be different – Ryan Gosling
from my wife. It’s a favourite by July, perhaps – but that will be then.
line of inquiry for op-ed writers, too: Seven years ago, Hafthór Björnsson
What’s the look that men currently had a rather more ambitious objective in
aspire to? Has there been a shift from mind. With a budding basketball career
lean to bulk? (Reverse this question curtailed by a knee injury, the lanky
every six months.) Do men feel under Icelander decided to add some ballast
pressure to look a certain way? to his 6ft 9in frame. Now 27, Björnsson
For the sake of ease I’ve created weighs 185kg, deadlifts 450kg, and is the
a shorthand answer to these questions third-strongest man in the world. You will
(Statham; maybe a bit; no) because the know him as The Mountain: a homicidal,
truth tends not to be what people want eye-gouging hulk from Game of Thrones.
to hear. To say that men have their own Of course, Björnsson represents few
minds and aspire to different things men’s ideal. He isn’t so much beach-
depending on their position apparently ready as Armageddon-primed. But his
BJÖRNSSON: PLAYING does not make for sparkling copy. fascinating journey from gaunt to
THE STRONG GAME
My current ideal is modest. It’s the gargantuan (p48) can be of inspiration
look I’m going to achieve in a month’s to all men, regardless of their goal. And
time when my marathon-training believe: this one is a scintillating read.
schedule is over. Slowly but surely I have
been watching the timber fall away and TOBY WISEMAN
my hitherto globose face take on the BSME EDITOR OF THE YEAR
SPEAKING UP ISN’T
CAVING IN. GIVE
YOURSELF A BREAK
THE BIG
QUESTION
Q
I’M NOT FEELING TOO
CLEVER. HOW DO I HAPPY TALK
KNOW IF I NEED TO WOULDN’T IT BE EASIER
JUST TO POP A PILL?
SEE A THERAPIST?
ROBIN, HEMEL HEMPSTEAD
with a counsellor, who may then refer
Antidepressants can be
useful for many people,
you to a psychologist – for diagnosing but they’re not Smarties.
A recent study revealed
Unfortunately, there’s no RDA for and treating illness – or a psychiatrist, 70% of people taking
happiness; you can’t rely on a traffic who can prescribe different meds, if them didn’t meet the
light label here. But the most obvious it’s deemed necessary. full criteria for clinical
depression. “Pills don’t
sign is feeling like you are losing If psychology leaves you acronym- teach skills,” says Wong.
control of your life, and that’s where blind and you’re concerned about
a professional can help you take selecting the wrong therapeutic HOW LONG WILL IT TAKE
TO SOLVE THE PROBLEM?
back the helm. “The word I use is discipline – CBT, NLP and so on – “It’s possible we could
‘stuck’,” says Dr Joel Wong, professor then relax. “Having rapport with a talk through everything
of counselling psychology. “Most of therapist is more important than the in one session,” says Dr
WORDS: ALEX HARRIS | PHOTOGRAPHY: MICHAEL HEDGE | ILLUSTRATIONS: ALCONIC
Q
those who increased their water intake
by a couple of glasses a day consumed up
to 205 fewer calories, without making a
concerted effort to do so. But we can’t all
be the kind of guy who’s never knowingly
without his bottle of Glaceau. Fortunately,
it seems ‘tap or bottled’ are far from your
CAN I WORK OUT LATE
only options. It turns out eating your
water could be a more effective way to
WITHOUT FEELING
hydrate. According to Dr Howard Murad,
a professor of medicine at the University
WIRED ALL NIGHT?
PETE, BOURNEMOUTH
of California, eating water-rich foods
such as fruit and veg helps us to absorb Firstly, bin any pre-workout
the H2O at a steadier pace, for improved
hydration without becoming a permanent
supplements with multiple Xs
installation in the men’s room. As the in the branding – they’re likely
weather warms up, a large side salad will sending your caffeine levels
counterbalance your pub-garden pint.
stratospheric. When you’re back
to earth, you need to learn how to
Q MY PT’S ‘KETOGENIC’ DIET IS
FAT, FAT AND MORE FAT – AND
HE’S RIPPED! SHOULD I GIVE IT A GO?
exercise your right to a restful
night. Different workouts affect
sleep quality in different ways,
ALFIE, SALFORD
You’re stumbling into a murky area of
say researchers at Appalachian
dietary science here. In a fat-rich nutshell, State University. Their studies
ketosis is the state your body enters found that aerobic workouts
when deprived of carbs, causing it to burn
fat instead of sugar. In other words, you
earlier in the day help you nod off
begin chewing through flab for energy. faster, while weight training later will
Advocates believe ketosis can wipe out help you stay asleep once the lights with your brain come bedtime.
pre-cancerous cells; opponents warn Of course, any form of physical
of kidney stones and high cholesterol.
are out. But if you’re often tempted
If you’re curious, start with the modified by a post-work spin session, make activity will improve shuteye quality
Atkins diet. High fat foods such as eggs sure it starts no later than 7.30pm, in the long run because “it can clear
and cheese are encouraged but, unlike the stress hormones from your
strict ketogenic diets, protein isn’t held
lest all that adrenaline, cortisol and
back so chicken is still on the menu. Then instructor-whooping play havoc body,” says study author Dr Scott
all you’ve left to do is minimise fruit and Collier. You just need to take the
maximise green veg. Trial it for a month. right dose at the right time.
Your body will tell you if it’s working.
A
s a rule, comp pound FULL-BODY
exercises that combine
co b e EXPLOSIVITY
movements and
multiple muscl
nd use
cles are
02
better fat-burners than on ne- ROLL UP
dimensional isolation moves oves So
oves. Use your subsequent
when you combine the rollb llback k forward momentum
and inchworm – two full-b body,y – and again, ideally
core-intensive compound m moves not your hands – PRO-LEVEL
to get back on your PROPRIOCEPTION
that also happen to build muscle
m
and boost overall athleticism m– feet and stand up.
it’s an all-out body-fat infern no. Advanced athletes,
“This is an advanced mobili lity
y feel free to launch
drill,” says Steve Mellor, into a jump now.
a former Loughborough
University lecturer-turned-
PT at the renowned
Claridge’s hotel in London n.
03 EXTENDED
FLEXIBILITY
at the hips,
p touch
AT ANDI PETERS’ MODELS | NIKE DRI-FIT SHORTS JDSPORTS.CO.UK | NEW BALANCE EXCLUSIVE VAZEE RUSH NEWBALANCE.CO.UK
MENSHEALTH.CO.UK MEN’S
M ’S HEAALTH 23
A 022
ULTIMATE
FAT LOSS
03
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t a few WEEKENDS
c u ,
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o s ss
o u’re lo sco this n fitne willpower for the weekend
If y s al fre spin o
is key for keeping the kilos
off. But to resist downtime
kilo his new temptation, you need a plan
tr y t FRIDAY
8PM
DRINK WITH DINNER
Boozing before you
eat delays fullness, so
I
drink while you feast.
n a few months’ by the University (Appetite Journal)
time, tennis courts of Copenhagen on
will be awash with the physical demands of SATURDAY
men dusting off their racquets, Ultimate Frisbee found the focus 10AM
having contracted a fleeting bout of on high-intensity sprints results in greater TAKE A COLD SHOWER
A 30sec freeze post-run
Wimbledon fever. Five-a-side leagues cardiovascular loading than most ball
can melt an extra 400
will be inundated with emails from couch sports. An analysis of an hour-long game calories. (PLOS ONE)
potatoes who’ve spent the previous found that players spent almost half of
fortnight drinking their way through the it at 90% of their maximum heart rate. 9PM
Euros. But for those of us who are serious Meanwhile, further research found SCARE YOURSELF SLIM
A fright-night-in can burn
about coaxing our abs out of winter this kind of exercise is especially good
up to 184 extra calories.
hibernation, there’s a far more effective, for growing fast-twitch muscle fibres – Just drop the Doritos.
albeit unlikely, park sport worthy of essential for explosive energy. (Uni of Westminster)
your attention: Ultimate Frisbee. We’re aware there may be an image
That’s right, swap your shin pads and issue to contend with here. Perhaps you SUNDAY
Iniesta top for a plastic disc available from feel a frisbee in hand doesn’t exude the 9AM
all good petrol stations and you can get same virility as a ball at your feet. Might YOU SNOOZE, YOU LOSE
the workout you need to flick your fitness we suggest you look in the mirror and let Sleep in: it curbs levels
of ghrelin, the hormone
into overdrive. A first-of-its-kind study your newfound leanness do the talking?
that controls appetite.
(Annals of Internal Med)
Carbs are unfairly maligned as a food group. While some deserve 3PM
LOVE ME DOUGH
WORDS: TED LANE | ILLUSTRATION: PETER CROWTHER
to be blacklisted, others can in fact expedite weightloss plans SWITCH OFF YOUR TV
Enjoying Sunday lunch
in front of Sky Sports
Air-popped popcorn Mango Brown bread Energy drinks makes overdoing it on
This movie munchie is Swap your apple a day for Think that just because If you often fuel your day Yorkshires more likely.
a notorious diet saboteur. a slice of this tropical fruit your slice is brown you with a hit of fluoro fizz, (University of Illinois)
But skip the slathers of and don’t fret about the can get away with toast you might not realise that
butter, and you have a sugar hit. Oklahoma State for breakfast and a BLT your can of pep is also 6PM
healthy snack. Nutrition University found mango at lunch? Harvard Uni packed with nearly 30g A STRONGER FINISH
Journal found it boosts is effective in balancing rates brown and white of carbs, matching half a Crush your weekend in
satiety, plus three cups blood glucose, while also bread as equals on the large portion of fries. The the gym. It’ll keep your
packs the same calorie helping to reduce your glycaemic index. It’s just only wings it will give you metabolism up overnight.
count as just nine crisps. percentage of body fat. as likely to cause fat gain. are of the bingo variety. (Sport Nutrition)
OPERATORS
Since NutriBullet changed
ALL-ROUNDER
become a permanent
kitchen fixture. But which
ones deliver and which
are just taking the pith?
O
nce the preserve of
fad dieters, skinny
socialites and January
detoxers, smoothies
have gone stratospheric, popping
up everywhere from supermarket
aisles to the chiller at your local
gym. But as any clean-eating
disciple with their finger on
the pulse button will tell you,
commercial concoctions – often
spiked with sugar and other health VICTOR’S CUP 8.5/10
and weightloss booby-traps – Ninja Compact Kitchen System £180
should be approached with a big
shot of scepticism. Aesthetics ••••••••••
Of course, the best course of Technology ••••••••••
action is to blitz your own. The Value for money ••••••••••
resulting arms race among blender Range of functions ••••••••••
brands squaring off for a spot on TRAINING BUDDY 7/10 Portability ••••••••••
your countertop has birthed a VonShef 300W Sports Blender £25 PERFECT BLEND A pricey proposition,
convenient new category of healthy but with abundant tech, this machine
hardware. Initially shot into the Aesthetics •••••••••• turns blending into an art form. With
mainstream by NutriBullet, the Technology •••••••••• a frighteningly mighty 1200W motor –
personal blender – a single-serving Value for money •••••••••• the most powerful we tested – its smart
spin doctor specialising in fusing Range of functions •••••••••• Auto-IQ and Smooth Boost functions
your five-a-day on the go and Portability •••••••••• promise a fully customised beverage.
fortifying your protein shakes with SIMPLE & EFFECTIVE The budget option MH VERDICT The only device to decide
superfoods – is more popular than of our five, the VonShef looks slick and for itself how fiercely things should be
ever. (The ubiquitous fruit ninja has provides competitive wattage for its blended (based on your chosen setting),
60-times more likes on Facebook price point. While its rivals also offer the Ninja is almost sentient. Add to this
WORDS: SAM ROWE | PHOTOGRAPHY: MICHAEL HEDGE
than Ninja Warrior UK.) Now on cup holder-friendly bottles, VonShef’s its variety of blades, food processing
its third iteration, the OG blender tall, thin, carry-handle cups are the most bowl and raft of functions (it even makes
is up against some high-powered convenient pre- and post-workout. dough), and the price tag is fully justified.
competition. We took the best for MH VERDICT You’d be wrong to write off
a spin to find out which macerator its humble pricing as a marker of poor
is worth your money. quality. Unless you intend to blend bone,
the VonShef is capable of producing
decent smoothies, lacking only in bells
and whistles. It pulverised ice as well as
the Vitamix (right), albeit more slowly.
BEST FOR
RELIABILITY
BEST FOR
RANGE OF POWER
“ “
“ “
Good for headaches, fevers andd mild
ld pains. ENDORSEMENT
EN Ibuprofen can also be used for treatment
You don’t usually become tolerant to it, of joint pain or osteoarthritis, and it’s
and you can take it on an empty stomach generally seen as safer than paracetamol
Dr Stephen Humble, London Pain Clinic Dr Ralph Rogers, London Sports Injury Clinic
MUSCLE RELIEF
A 2000 study proved that, despite its Though it won’t restore muscle function,
efficacy in battling pain, paracetamol
offers zero benefit in managing DOMS
NONE HIGH anti-inflammatory ibuprofen is your
friend when suffering post-leg day pain
SIDE EFFECTS
Rash Swelling Low blood pressure High blood pressure Nausea Abdominal pain
HANGOVER
Ball too hard last night? Dr Rogers, a Dr Humble recommends slamming a
medical advisor to the NBA, suggests cocktail of ibuprofen and paracetamol
paracetamol, plus proper rehydration with plenty of water. And a full English
INJURY
WORDS: SAM ROWE | PHOTOGRAPHY: PAVEL DORNAK AT HEARST STUDIOS
Inflammation is how the body deals with Further down the line, anti-inflamms
harm. Taking paracetamol 1-2 days such as ibuprofen will quell excessive
after injury lets your body do its thing inflammation and aid muscle recovery
BONUSES
Boosts memory Relieves stress Fights depression Fights depression Slows Alzheimer’s Curbs Parkinson’s
01
£ 02
K ES rather 04
i) QUINOA
The #fitfam favourite has earned
its rep. Unlike most plants, quinoa
02
is a complete protein, containing GR AINS OF TRUTH
muscle-fuelling aminos lysine and Lock away warm cereal’s
isoleucine. With its subtle, nutty
associations with prison fodder – the
taste, quinoa works in sweeter
dishes, too, so why wait till lunch? right
rig technique and the right gear will
yield
ld cr
creamy, carby delights. Start with
ii) MILLET a deep
d pot:
ot: shallow pans allow the liquid
A mild flavour makes millet a versat
v tile
t to evaporate quickly,
qu making it harder to
choice, while its hefty carb rb countt a
achieve
h a smooth th texture, so tall and narrow
(36g per portion) means ns it's ideaal
a for
f
iis better (£100
£ 00 lec
lecreuset.co.uk).
cardio commuters. It’ss also so richc in
copper, for energyy pproduction,, and D
Darker
k grains m may need longer
packs more B vitsts than oats. Iff yyou’ve c
cooking
k times: ““They
hey have a stronger
a PB to break, kkill it with milleeet. o
outer shell,” says Wu,W “so I often mix
m
my red d quinoa w with white.” Stir with
iii) AMARANTH
MARANTH a
a wooden ‘spur urtle’ (£3 johnlewis.com),
As welll as
a packing g more pprotein
which will gett right into the edges of the
thann oother grains,
g this peeeppery
Cen
entral American plant hhas twice p
pot and d break
b k down any lumps.
as
a much immune-boost sting
t g iron F lly, have
Finally, h you ever
a wheat. Studies havee also
as w d ed why that old box
wondered
linked
l its peptides
p p too a reduced
of Jordrdans tastes like the
r off hypertension
risk yp n and cancer..
c dboard it’s packaged in?
cardb
“Granola
“Gr should be stored d
iv)) OATS
The breakfast
f club b’s
b most p popular
p in an air-tight kilner jar
g
grain bboasts hhealtlth
thy sugars calledll d (£3
(£ lakeland.co.uk); it will w
beta-glucans
g (whhhich regulate
g blood keep
k for two months,” ssays
g
glucose), plus maaanganese for f
Wu. “Use these to store leftove ftover
eff c e t carb
efficient c b meet etabolism.
bo s Wuu
ad
advises naturall, steel-cut
l oats toppings, too – nuts left out in
for natural,, steeel-cut
e abs.. the open go stale very quickly.”
STEP 1
Heat the oven to
180°C. Line your
pan. Soak the
prunes and
raisins in warm
water for five
minutes. Drain.
STEP 2
Combine the oats,
nuts and spices.
Blend 60ml of
syrup with zest,
almond butter, oil,
banana and fruit. iii) COCO-GRANOLA
O O G O RICE PUFFSS iv) MILLET MISO POWER PORRIDGE
Add to dry mix. SSERVES 8-100 METHOD
M O SERVES 2 METHOD
• Puffed rice, 200g S
Some more bulk cooking. • Millet,
g 100g Toast the millet for three minutes,
STEP 3 • Jumbo
J oats, 100g
g Combine
C the rice,, oats,, • White miso paste, 1-2tsp then add 750ml of water and the miso
Press the mix into • Sliced almonds, 30g n
nuts, seeds and coconut in • Tamari gor soy sauce, and simmer for 20-25 minutes. Add
the pan. Bake for • Whole
W hazelnuts,, 30g
g a bowl,, then whisk the oil,, 1tsp tamari and sesame oil. Meanwhile,
335 minutes, then • Pumpkin seeds, 60g syrup and salt. Add to the dried mix • Sesame oil, ¼tsp toast the nuts and seeds. Poach the
driz
drizzle with the • Desiccated coconut, and spread on the tray. Bake at 150°C • Almond flakes, 40g eggs for just over two minutes (swirl
rest of the syrup 30g for 25-30 minutes, mixing every • Sesame seeds, 2tsp gently boiling water and drop the egg
and
a top pwwith • Vegetable oil, 50g seven minutes for a golden roast. • Eggs, 2 in the centre). Top the millet with the
seeds Cook five
seeds. • Maple syrup, 85g Cool for 20 minutes before storing, • Spring onion, sliced egg, nuts, seeds and onion. This is
minutes lolonger. • Sea salt, pinch or serve with a milk of your choice. • Salt and pepper how we like our eggs in the morning.
MEN’S HEALTH 33
A 12
SHAKE OFF
BELLY FAT
13
RAISE YOUR
BAR
14
PILLS THAT
PAY OFF
15
ARMY
SURPLUS
NEW WHEY
Yes, protein supps build
SURPRISE PACKAGE
MEN’S HEALTH LAB VIT D3
Scientists have discovered
bulk, but your favourite receptors for the sunshine vit
in your muscles that, when
training partner just activated, flick a protein
added a fat-burning switch to bulk up biceps fast.
flavour to its mix Size •••••
Lies •••••
W
hey protein is
a bona fide Men’s MASS APPEAL
Health all-star. PHD BETA-ALANINE
Despite the recent Some say that it suppresses
rise of hipster vegan proteins HGH, but B-alanine is proven
(they’re the ones that taste like to pack on 2lb of extra lean
the inside of a dirty fish tank), mass after eight weeks of
whey remains the most popular, training. Pop for added pump.
and effective, muscle-building Size •••••
supplement. Of course, you
know all this. What you might
Lies •••••
not know, however, is that a chug PART-TIMER
on a shake is a useful ally when MYPROTEIN BCAA
you’re looking to shred, too. While they won’t add size
New research published in themselves, these building
the Journal of the International blocks will prevent muscle
Society of Sports Nutrition found section. This has twofold shrinkage – even if you’re
that men who went against the benefits: the news that a pot injured and not training.
standard protocol of protein plus belly is more dangerous than
carbs for muscle recovery, and overall obesity means protein Size •••••
instead opted for pure whey,
not only built new muscle, but
supps could be a boon to your
health; the fact that there’s
Lies •••••
burned more fat than their a more defined six-pack in the EMPTIEST PROMISE
comrades. Crucially, the study post is just a bonus. So whether HOLLAND & BARRETT
authors observed that shake- you’re looking to grow or shrink, TRIBULUS TERRESTRIS
induced fat loss was most where there’s a will to change Billed as a hormone booster,
significant around the mid- your body shape, there’s a whey. tribulus’ effect on strength,
testosterone and more has
been repeatedly debunked.
WORDS: TED LANE | ILLUSTRATION: PETER CROWTHER | *BY GUY VALENTINO
Size •••••
HOW TO PULL Behold the new pull-up world record: 5862 in 24 hours*. Inspired? Follow
Lies •••••
UP YOUR PB Brett Durney of Soho Fitness Lab’s plan and master this classic move
01/ Y DO MORE 02/ HOLD STILL 03/ BE NEGATIVE 04/ USE BANDS 05/ HANG OUT Biceps curls
Y-raises will help
strengthen your
A simple test:
jump up and hold
Most men are 30%
stronger in the
Every now and
then, take a load
Rest for 3-5min
between weighted
activate a high
shoulders for the on mid-rep until lowering phase of off with assisted sets – recovery is percentage of
initial lift. Lie face failure. Repeat the move. Skip the pull-ups. This key. Rep in the muscle fibres in
down on an incline three times. This hard bit and focus ensures you can 4-6 range to
bench and lift puts your muscles on lowering under lift under control increase pure
your arms
dumbbells to make under max strain control from the and complete a full strength until American Council
a ‘Y’ above you. and ups strength. top of the rep. range of motion. you’re PB-ready. on Exercise
A
rmchair. Bus seat. Swivel
chair. Barstool. Sofa. Most of
us spend 50-70% of our time
sitting down, even though physical activity shields
we’re constantly being told that our comfy people from the health
chairs are killing us softly. We’ve heard problems associated with
that long periods of sitting are associated sitting around 1 .
with a 90% increase in the risk of death In fact, when you
from heart problems and a 49% rise in the unpick some of the
overall risk of dying prematurely. We’re other research, this
also told that watching three hours of TV trend becomes even
per day doubles our risk of mortality. more apparent. One
Controversially, the NHS now even says interesting study
that sitting down is, in itself, bad for your showed that time
health, regardless of how much other spent watching TV
exercise you do. But my team’s new was only associated
research suggests it’s time for a rethink. with a higher mortality
In a study with colleagues at the risk in people who weren’t
University of Exeter and University otherwise physically active. So
College London, we analysed data from if you live a bustling life, you can
5000 people aged over 16 to assess the still enjoy those boxsets guilt-free.
link between It seems that TAKE STEPS TO improve your cardiovascular health.
all forms of “It seems that what really what really AVOID HAVING ONE Research has even shown that fidgeting at
FOOT IN THE GRAVE
sitting and wrecks your health is a lack wrecks your your desk can lower your risk of death 3 .
mortality. And of activity, not how much health is a lack of Many of the problems we’ve all been
guess what? physical activity, worried about lie in a lack of physical
Resting on
time you spend seated” not how much activity, not from sitting down. If you
your derriere had absolutely no effect on time you actually spend sitting down. asked me whether I think sitting raises
mortality risk. Even when we accounted So, how can you stay physically active your risk of dying, regardless of how much
for factors such as age, diet, smoking and if you have to work at a desk five days exercise you do, the current evidence
WORDS: MARK BAILEY | PHOTOGRAPHY: ROWAN FEE | VISU CHAIR VIADUCT.CO.UK
alcohol consumption, no link was found. a week? First, you need to understand suggests no. The truth is we have multiple
So why are our results different from what physical activity really means. The opportunities, daily, to be more active –
the conclusions of the NHS? It could be scientific definition is any movement of but only one opportunity to cancel that
because the people we analysed – all the skeletal system that results in an treadmill desk order before it’s too late.
London civil servants – live more active energy expenditure above normal resting
lives than the majority of the population.
The data shows they walk more often each
levels. Research suggests even regular
strolls – to meetings, around the office
> THE DEVIL’S DETAILS
day and engage in more physical activity, or in the park at lunchtime – can protect
possibly due to the challenges of getting against any harmful effects of your 9-5.
around central London. It seems that, In fact, one study showed short walks can
despite what the NHS suggests, regular actually reverse the vascular dysfunction
1 GO URBAN 2 TAKE 10 3 STAMP ON IT
International Journal A study by the Uni of Canadian research
– such as reduced blood flow and
of Epidemiology Missouri proved that found tapping your
SATAN’S LITTLE HELPER increased stress on the artery walls – research suggests just a 10-minute walk foot for 100 counts
Dr Richard Pulsford is a caused by inactivity 2 . Another study an active commute can undo the harmful per minute aids heart
lecturer in physical activity revealed that ‘incidental physical can protect desk effects on your heart health: the same BPM
and health at the University workers from the risk caused by six hours of as top export Bieber’s
of Exeter. Rest at ease. activity’ as insignificant as walking over
of a sedentary job. consecutive sitting. Love Yourself.
to a colleague instead of emailing can
W
ith its hydroponic roots in
Paris, the latest workout trend TOOLS SWIMMING POOL,
to wash ashore in the UK is an AQUABIKE
easy target for fad sceptics. COST £20
Aquacycling – also known as poolbiking, AQUALLURE.CO.UK
hydrospinning and a host of other names
– is pretty much what it sounds like: DISCIPLINE
a submerged stationary cycling class. STATIONARY CYCLING
The fact that it is surfacing just as the IN WATER
popularity of indoor cycling studios, like TEST STATION
Psycle, Boom Cycle and 1Rebel, is rising AQUAALLURE, QUAD
makes it easy to peg as an opportunistic CLUB AND SPA, LONDON
gimmick. But if the advertised benefits
are legit, it could make waves of its own.
“Training in water provides you with
a continuous lymphatic massage,” says
David Taylor, manager at the Quad Club
and Spa, where AquAllure holds classes. PHOTOGRAPHY: ROWAN FEE | BIKE AQUALLURE.CO.UK | ILLUSTRATIONS: ALCONIC
“This sends blood around the body and
back to the heart.” The result, confirmed
by a study published in Aerospace
Medicine and Human Performance, is
more bang for your beat, allowing you to CAN AQUACYCLING
train harder, recover faster and build TAKE YOUR FITNESS
endurance more efficiently than on land. TO A NEW LEVEL?
You’re also 90% lighter – water is almost
800 times denser than air – so there is
considerably less impact on your joints.
On paper, it’s a watertight sell, but we
dived in to find out if it delivers in practice.
38 MEN’S HEALTH
I
THE
18
RRIDING ON
WAVES
THE WA
TH W AVE
VE S A
THE TEST METHODS YOUR CL A S S P RIME R
When I show up for my first AquAllure
class at the Crowne Plaza hotel across MAKE YOURSELF WATERPROOF
the marina from London City Airport, Turn a placid pool into whitewater with this workout from AquAllure head of training David Lam
it’s clear this is not going to be a watery
version of the endorphin-wringing spin
classes I’m accustomed to.
There isn’t a dedicated, mood-lit
studio with club bangers thumping out.
At this early stage in aquacycling’s UK
odyssey, classes take place in shared
locations like this – a gym swimming
pool beneath fluorescent lights with
an iPod-powered portable guitar amp SINGLE-LEG SQUAT PLANK SUPERMAN FLUTTER
perched poolside. The seniors trading 3 sets of 15 reps 3 sets of 60sec 3 sets of 60sec
laps in the next lane are a nice touch, With one foot on a raised surface Set up with your forearms flat Lie face-down on the floor.
I think to myself. I hope they like Skrillex. behind you, lunge until your back and elbows directly under your Brace your core, raise your
In the lane reserved for our class knee touches the floor, then shoulders. Create a straight line limbs an inch off the floor and
are four bikes designed for purpose. The drive up through your front heel. from head to heels. Hips up! flutter them up and down.
barefoot pedals are bright blue paddles,
each with a thick red strap across the
top like a pair of garish flip-flops. But AT A GLANCE
they fit comfortably, and the
PRICED UNDER £20
flipper-like design is what
differentiates aquacycling OFFERED NATIONWIDE
from indoor spin. HIGH CALORIE BURN
There’s no resistance
knob; instead, the harder you TECHNIQUE ADVICE
pedal, the greater the force required. NO NEED FOR EXTRAS
Rather than matching our cadence EQUIPMENT FREE
with the music, the instructor, pacing like
a lifeguard, shouts out numbers along NO GYM MEMBERSHIP REQUIRED
a 1-10 intensity scale to tell us how hard FOR ALL LEVELS OF FITNESS
to work. I tire quickly but rejoice when MOTIVATING MUSIC
sprints are buffered by bikeless drills like
running from one end of the pool to the GROUP SUPPORT
other or grabbing onto the saddle for SCORE
flutter-kick planks. By the end of the
45-minute session I am exhausted and
dripping in sweat and chlorine. 8/10
USER FEEDBACK RUN TO THE WATER
DISCO DIVER
Riding to the music in a club-like
atmosphere is a huge part of
indoor cycling’s appeal. Spin
THE VERDICT other words, I didn’t push myself
junkies looking for a remotely
In total, I burned 695 calories – as hard, doubtlessly owing to the
similar experience, steer clear. not far off from the advertised comparatively sterile atmosphere.
800, but not as many as the 760 Credit where it’s due, the music
STILL WATER
The absence of a resistance knob or so I burn at Psycle, where during selection was on point – splashing out
takes hard-pushing hill climbs out the same timeframe my heart rate to Steve Aoki made my night – but not
of the equation – good news for averages 133 and maxes out at 178 being able to ride in time with the dope
some, surely, but an unfortunate (versus 110 and 163 at AquAllure). Delirious remix definitely held me back.
omission for spin masochists.
But that doesn’t necessarily mean That said, I’ve never slept better after
SMOOTH RIDE aquacycling isn’t just as good, or even a workout, which, based on anecdotal
Zero-impact pedalling plus
water’s hydrostatic ‘massage’
better than indoor spin. A closer look at accounts, seems to be a popular
allows for fast and furious the data from my MyZone HRM reveals benefit. For endurance athletes looking
exertion toward new stamina that my average effort at AquAllure was for an edge, this is where to dive in. For
frontiers without fear of injury. 58%, compared with 70% at Psycle. In the rest of us, an occasional dip will do.
73%The proportion
of people who
don’t know the
symptoms of
a stroke and
wouldn’t call 999
if they had them.
Look out for arm
weakness, slurred
speech and trouble
smiling. (But best
POSITIVE check you’re not
just drunk first.)
DRINKING
Despite what Westminster
UCLA
A
nyone who has bewilderedly Researchers are unsure whether the
checked their WhatsApp the plonk itself has a protective effect or if
morning after the night before it’s simply the fact that people who drink
can testify to alcohol’s potentially moderately tend to have stronger social
deleterious – and socially speaking, fairly networks, and therefore improved brain
#9 SPIRULINA
dangerous – effect on memory. And now, function. To which our response WHAT? A nutrient-packed,
with new Department of Health guidelines is: frankly, who cares? Alzheimer’s is a health shop staple that
reducing men’s recommended weekly bigger deal than ever, with many experts looks and smells a bit like
limit by a third, you could be forgiven for predicting that incidence in men will fish food but, according to
thinking boozers need their heads tested. likely double every 20 years. In other new research, holds the key
But such puritanical talk is enough to words, protecting your grey matter has to curing your hayfever.
give a man a thirst. Despite government never been more important. So take WHY? With 18 million Brits
bods beginning to distance themselves a bottle home tonight to enjoy with your now suffering from hayfever
dinner – it might be the smartest thing every year, a daily dose of
you do all day. Great minds drink alike. spirulina suppresses your
immune response to pollen
by 34%, easing symptoms.
Nothing to be sniffed at.
MULTIVITS FOR MULTITASKS HOW? Bin the Benadryl and
Smart drugs may be on the rise University found that a simple invest in spirulina powder
in the UK, but nootropics such as multivitamin, taken regularly, is (£6 bulkpowders.co.uk).
modafinil can result in a class-A enough to reduce mental fatigue Take two scoops daily. Not
comedown. If you’re after a mental while boosting cognition. Add a fan of the taste? Mix it into
C
AB
edge, whether in the boardroom one to your morning routine and your whey shake – each
or during a pub quiz, Northumbria watch your brain gains multiply. serving has 3.2g of protein.
VARSITY BLUES
In a rare clash of trends,
old-school athletics and
bomber jackets are both
back in style. Intercept at
the intersect with a varsity
jacket – like this wool and
leather MVP – to get you to
and from workout class.
PHOTOGRAPHY: JULIAN BENJAMIN | MODEL: JACK GREEN | GROOMING: SABINE CHAMMAS | ALL BLACK CHUCK II FROM CONVERSE CHUCK TAYLOR ALL STAR
SWEAT EQUITY
BARREL ROLL From high-school sports
A ’70s locker room stalwart, teams to John F Kennedy,
the barrel bag is back. the fleece training jumper
Pick one up in stylish-again with V-patch detail has
scuba fabric and you’ll get warmed up more winners
double credit. The mesh RETRO FIT than Deep Heat. Gap’s
panels on this monochrome If you were lifting weights in all-new 100% cotton French
holdall give it a modern edge, the ’70s and you weren’t terry pullover deserves a
while also allowing your slipping into a thong to show spot in the trophy cabinet.
sweaty kit room to breathe. off your greased-up gains, Gap Sun Wash Crew
Asos Barrel Bag £21 then you wore sweatpants Sweatshirt £30 gap.co.uk
asos.com to the gym. This pair adds
a throwback heavyweight
cotton blend to modern
tapering and ribbed cuffs.
Champion Retro Joggers
£30 trapezeclothing.com
GLADIATOR MUSCLE
ARM YOURSELF WITH EXTRA PROTEIN
Layer on new muscle without
developing a mozzarella midriff INGREDIENTS
• A red onion
with this beefed-up version • A red pepper
of the Italian classic. Cooked • Garlic clove
from scratch using intelligent • Olive oil, 1tbsp
ingredients, this lasagne • Lean minced
beef, 400g
contains a complete range of • Passata, 300g
protein, carbs and fats for • Mixed herbs,
optimum muscle growth and 1tbsp
recovery. Thanks to protein- • Salt and pepper
• 0% fat Greek
dense mince, Greek yoghurt
yoghurt, 200g
and antioxidant-rich pistachios, • Eggs, 2
each serving provides 91g of • Parmesan, 20g
biceps-bulking goodness.
The pasta and low-fat carbs BULK-UP
dished up by the carrot and EXTRAS
courgette combo will replenish • Carrots, 2,
chopped
your muscles, while the vitamin
• A courgette,
C in tomato sauce improves the chopped
body’s absorption of iron from • Dried egg pasta,
the mince, providing extra 8 sheets
energy and boosting oxygen • Pistachios, 20g,
crushed
delivery to your muscles. Prego?
BU
1079
LK BULK UP,
UP
CALORIES
88 g SLIM DOWN
91g
PROTEIN 35g
CARBS
LASAGNE
FAT
AL FORNO
> METHOD SERVES TTWO
DOWN
728
CALORIES
>
WORDS: MARK BAILEY | PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS
1/ SLICE AND DICE 2/ FIRE IT UP 3/ GET THE GREEK 4/ BUILD ’N’ BAKE
Start burning those calories by Add the mince to the same pan As with the bulk-up version of In an ovenproof dish, spread one
slicing the onion, pepper, chilli, as the veggie mix, stirring to this recipe, sidestep the diabolic thick layer of cooked mince, one
celery and garlic, then add to make sure it gets a nice even tan. béchamel sauce by using Greek layer of pasta sheets and a top
a pan with some heated olive oil. When browned, add the passata yoghurt instead. Simply mix two layer of sauce and parmesan.
Stir regularly to avoid burnt with some mixed herbs, salt and eggs with the yoghurt in a bowl, Bake in an oven set to 180°C for
garlic and blackened celery. pepper and simmer for 20min. then season with salt and pepper. 20-30min, serve and devour.
STRENGTH
COVE R M O D E L M U SC LE
HAFTHÓR BJÖRNSSON
TO CALL IT MERELY
A LOG – NEARLY 10M
LONG, WEIGHING 650KG
– IS LIKE CALLING A GIANT
REDWOOD A TREE picture of him tearing his T-shirt in two
like a bearded, anaemic Incredible Hulk.
Technically accurate, sure, but not quite “Nothing Can Break Me!!”
doing it justice. Like a giant redwood,
the record for carrying this monstrosity BRUTE FORCE
has stood for 1000 years. Legend has it Despite the absence of any previous
that, after 50 men helped him get the log acting experience, Björnsson’s credentials
in place, the holder, fabled Viking Orm to embody Game Of Thrones’s ‘The
Storulfsson, managed three steps. On the Mountain’ are obvious. Nevertheless,
third step, his back broke. when the professional strongman was
To call Hafthór Björnsson – over 2m contacted about taking the role, he wasn’t
tall and 185kg – just a ‘man’ doesn’t sure. “When I saw the email, I thought it
quite do him justice, either. But stood was a joke,” says the 27-year-old father,
there, the mountainous Icelander looks whose daughter, we assume, wins all
like an ant beneath a matchstick. He dad-based playground arguments.
screams to the assembled onlookers “I was already a big fan of the series; I’m an
– to the gods, to himself – and grasps even bigger fan now, because I know how
the thick ropes that bind the log. Slowly, much work goes into it.” Björnsson thus
almost imperceptibly, the log rises from became the third actor in four seasons to
STYLIST: ABENA OFEI | MAKE UP ARTIST: GUDBJORG HULDIS | DRESSER: ERNA BERGMANN | PRODUCER:
ADA BENJAMINSDOTTIR AT REPUBLIK FILM PRODUCTION | PRODUCTION ASSISTANT: YR INGOLFSDOTTIR
the scaffold, as a pressure that could play the hitherto minor role of Ser Gregor
grind most vertebrae into dust transfers Clegane. (GoT has almost as few qualms
to Björnsson’s spine. He takes three about recasting characters as it does
steps. He feels like his back is going to about killing them.) An 8ft brute, Clegane
break. Nevertheless, he takes a fourth is dubbed ‘The Mountain That Rides’.
step. And then a fifth. Although in Björnsson’s case, you suspect
All at once, Björnsson releases his his steed would suffer the same fate as
grasp and effortlessly vaults the scaffold Orm Storulfsson.
with an athleticism that belies his frame, The programme makers were looking
crying “history” over and over again at the for an expanded actor to replace the
top of his lungs. He has taken his indelible two previous beanpole incumbents
BJÖRNSSON’S 12,000
place in the strongman sagas. But his for a pivotal fight scene. They needed
KCAL-A-DAY DIET DEMANDS
A STRONG STOMACH eternal spot in the dining hall of Valhalla, someone who would dwarf his opponent
alongside the Norse god-king Odin and horizontally as well as vertically. They
those fallen Viking warriors deemed needed someone who could (lunch-
worthy of honour, will for now remain spoiler alert!) crush a man’s skull with his
unfilled. In the meantime, Björnsson’s bare hands like an overripe cantaloupe.
stomach must be sated with a kilogram And they also needed someone who could
of steak, and the histories updated. swing a broadsword the size of a human.
This being February 2015 and not 1015,
chief among those is Instagram. “Nothing
Can Stop Me!!” he posts alongside a
WITH ACTING,
to win the World’s Strongest Man title. Meat with rice or
That’s my priority.” potatoes and greens
BALLING HARD
Björnsson wasn’t always so mountainous.
Two hours after that
Fish with sweet potatoes
and more greens
BUT I DID MY
HOMEWORK. K
Although he ascended to his current
altitude by age 16, his physique was more
Before he goes to bed
IF YOU’RE
basketballer than behemoth: indeed, he
represented Iceland at U17 and U18 level. Casein protein
But he was reduced by injuries, some of
DEDICATED,
his own making. “I was a bit crazy and
trained a lot, probably three times a day,”
he says. “Before school, then afterwards,
IT’S GOING
plus I was lifting at night.” A spell as a pro
baller in his homeland’s first division was
TO PAY OFF”
curtailed at 20 by surgery on his ankle.
“I was very sad. I wasn’t sure what the
next step was,” he says. “Then I started
training more in the gym. I’ve always
enjoyed lifting heavy; I saw extremely BJÖRNSSON ON
good results.” He ran less and ate more: HIS WORK ETHIC
“I just got hooked, seeing how strong I got
and how much my body changed.” In
GUTTER CREDIT
450
Björnsson’s current time World’s Strongest Man winner, Jón says Björnsson, modestly.
max deadlift in kg: Páll Sigmarsson, who died there of a Perhaps it’s the genetic inheritance
roughly the weight of heart attack while deadlifting. A sign on from Viking warriors that explains why
SECOND SPREAD: T-SHIRT BOSS BLACK, SWEATPANTS HAMMOND & CO AT DEBENHAMS | THIRD SPREAD:
T-SHIRT BOSS BLACK HUGOBOSS.COM, SWEATPANTS HAMMOND & CO AT DEBENHAMS DEBENHAMS.COM
FIRST SPREAD, LEFT: SWEATPANTS POLO RALPH LAUREN RALPHLAUREN.CO.UK | FIRST SPREAD, RIGHT:
an adult grizzly bear. the wall reads ‘no pussies’ in Icelandic. Iceland’s athletes dominate strongman
SHORTS SLAZENGER SPORTSDIRECT.COM | FINAL PAGE: T-SHIRT BOSS BLACK, SHORTS SLAZENGER
Björnsson translates Located in a supermarket car park, it’s not competitions and the CrossFit Games. Or
as ‘bear’s son’: insert the sort of place where you sit on the spin why its menfolk live longer than any other
‘bear gains’ jokes here. bike for half an hour browsing Facebook. – an average of 81.2 years. “My father is
“It’s more of a raw, powerlifting gym,” tall and strong, so is my grandfather,” says
says Björnsson. “It helps to have guys Björnsson. “Although I’m the only actual
385
What Björnsson can
squat in kg: about the around you who have the same goals.” athlete, my family is very athletic.”
same as nine toilets, You might imagine that, like Mike Tyson Possibly it’s the effect of the fight for
or 150 bricks – about at his peak, Björnsson would struggle to survival on the psychology of those early
enough to build an find volunteers. “Not really,” he says. “The settlers and subsequent generations,
outhouse to put one of best training partner isn’t the guy who is rather than their physiology. “When
those loos in at least. the strongest; it’s the guy who motivates we want to be successful at something,
you and helps you to get better.” we work really hard,” says Björnsson.
Or, perhaps a proverbial environmental
230
Yes, we asked: “How
much do you bench,
MIND OVER MATTER factor is the source of their collective
For Björnsson, strength is the priority, strength; of Bjornsson’s mythical power.
bro?” This was his
more so than size. (“I’m 185kg now; “It’s something in the water,” he adds.
answer, in kg. That’s
I’ve been up to 205kg, but I didn’t feel “It’s so clear and powerful. I believe we
the same as two rugby
good.”) He’s in the gym six times a week, get extra energy from it.”
union forwards from
occasionally more. “Sometimes I go in the
the last World Cup.
mornings and I do stretching or cardio
as well,” he says. “It depends on what TURN FOR BJÖRNSSON’S
I’m training for: do I need to have more STRONGMAN WORKOUT
endurance, or be stronger?” Björnsson’s
training sessions can last anywhere
MEN’S HEALTH 55
COVE R M O D E L M U SC LE
HAFTHÓR BJÖRNSSON
B B
A
A MOUNTAIN
OF WORKOUT
BJÖRNSSON 3/ MILITARY PRESS 4/ DUMBBELL SHOULDER PRESS 5/ OVERHEAD TRICEPS EXTENSION
DOESN’T HAVE 3 SETS OF 5 REPS 2 SETS OF MAX REPS IN 30SEC 4 SETS OF 10 REPS
A SET ROUTINE: From your chest (A), press overhead (B). Stand or sit with your back supported Hold the end of a dumbbell with both
THIS IS WHAT Your hands should be wide, so your and ask your spotter to help you position hands. With arms extended overhead
HE DID THE DAY elbows are bent to 90 degrees at the mid- the dumbbells as shown (A). Press up (A), lower until your forearms touch your
MH MET HIM. point. Björnsson adds resistance bands. until they touch (B), then slowly lower. biceps (B). Use your tris to lift back up.
REMEMBER
THAT HE’S A
PROFESSIONAL
STRONGMAN – A
WE’D ADVISE A
YOU TO START B
B
VERY LIGHT B
AND WORK UP
A
A B
B A
A
CUT OUT AND KEEP
Nutritious meals
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Quick and flavoursome high-protein dishes
created by the experts at Men’s Health
MAXIMISING
I S I N G LLIFE’S
IS I F E ’ S GGREATEST
R E AT E ST LLUXURY
U
03
MINUTES TO BOOST
FERTILITY & SLASH T
here is a consensus among
fertility experts that we men
of the Western world have
less lead in our pencils than
our fathers. Where the consensus
YOUR CANCER RISK falls away (and where the Daily Mail
is wont to steam in) concerns the
reasons for this decline. But be it
laptop radiation, non-stick frying
pans or skinny jeans, the shortfall
is hurting more than just your
hopes of siring a footballer. The
University of Utah has found that
men with abnormally low sperm
counts are 10 times more likely to
develop testicular cancer.
If hard facts like this leave you
feeling flaccid, get yourself to the
kitchen. A study in Fertility and
Sterility found that consuming
a combo of zinc and folate is the
best way to improve your sperm
count. Now, while a diet of oysters
and broccoli would satisfy these
requirements, it’s not exactly
sustainable. Instead, a granola
breakfast should stiffen your
THE BEST FORMULA
FOR IMPROVING
resolve. Simply mix rolled oats
YOUR SPERM COUNT with a selection of seeds, plus
a liberal splash of honey and maple
syrup, before baking in the oven.
Have it with milk and take a bite
out of your cancer risk – all in the
time it takes to empty your bowl.
Nutritious meals
for men, with taste
Quick and flavoursome high-protein dishes
created by the experts at Men’s Health
40
SECONDS TO GET 15%
STRONGER WITHOUT
S
tretching is a grey area
of physiological science,
as we’ve stated on these
pages many times before.
For every cardiohead who swears
by its virtues, there’s a study
to suggest that touching your
toes counts for diddly squat.
Stretching on the weights floor,
however, appears to be a different
matter entirely, and it’s here that
the science goes from opaque
LIFTING A WEIGHT to just plain weird.
Brazilian scientists have
discovered that stretching the
muscles opposite to the ones
you’re about to use provides
an instant strength boost
that’ll help you pump out 15%
more reps. Let’s put that into
context for a minute. It means
that if you’ve booked in a heavy
session at the bench, the best
thing you can do is loosen up
your lats first. Likewise, a series
of heavy biceps curls will be
well-served by a preliminary
KEEN TO STRETCH tug on the tris.
YOUR REP COUNT? These are not one-off benefits,
PULL THE OTHER ONE
either: continue stretching your
antagonistic muscles for 40
seconds during rest periods and
you’ll maintain the 15% strength
increase over every set. Which is
well worth remembering the next
time you’re training without a
spotter and those final few reps
are starting to rattle. Opposites
attract bigger gains, it seems.
MH PROMOTION
RESEARCHERS
AT GLASGOW UNIVERSITY
FOUND MENTAL HEALTH
IMPROVED BY 50% MORE
WHEN EXERCISING
OUTDOORS
CORE CONSTRUCTION
Slendertone Connect targets each
of these four abdominal layers so you
can create stronger abs from four weeks.
Slendertone and MH partnered up to
show you how at: menshealthuk.co.uk/
TRANSVERSUS ABDOMINIS
TRAINING STRATEGY
JUST BEYOND YOUR DOORSTEP IS A FITNESS JUNGLE
The deepest layer, running from your
diaphragm to your pelvis. Supports the
spine – ergo every single movement.
INTERNAL OBLIQUES
Assists the TVA, with the special task of
WAITING TO TRANSFORM YOUR WORKOUTS. HERE’S OUR maintaining posture during torso rotation.
I
t’s time to look at those monkey bars you can harness the science of stronger Meet the ‘six-pack’. Not just for show, this
and park benches in a new way. In your abs whenever and wherever you train*. Hollywood prerequisite also generates
local park or on your route to work Bruce would be proud. power and aids multi-directional movement.
there’s an exercise circuit just waiting See how to supercharge your workout
to provide an enticing alternative to the for a more powerful core at: menshealth. EXTERNAL
gym. Think box jumps on a park bench. co.uk/superchargeworkouts OBLIQUES
Chin-ups in the playground. TRX planking These visible
beneath your own personal tree (for more ‘side abs’ are
powerful plank variations, watch our core
workout videos). That montage in your
VEG THAT PACKS A PUNCH pivotal to
frontal and
mind gets even better. According to A trio of spring foraging finds to fuel
lateral bends.
a recent study at Glasgow University, your toughest workouts
pairing your workouts with a hit of
vitamin D also increases the mental 01/ SEA BEET
A coastal ancestor of beetroot that looks like
benefits of exercise. wild spinach, sea beet is packed with nitrates
You can even get science on your side to supercharge your oxygen capacity.
and follow in the footsteps of Bruce Lee Revolutionise your core workout with Slendertone
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visit slendertone.com/connect
core-strengthening potential of electric The king of heart health, this form of wild garlic
muscle stimulation (EMS) throughout can be harvested from urban hedges to drop
your blood pressure and extend your lifeline.
your workout. Slendertone Connect’s
abs-activating belt is designed to pack 03/ WILD RADISH
extra punch, combining EMS with Often written off as a weed, wild radish is full
interactive mobile app technology so of folates that repair cells and tissues faster.
TIME
24
HOURS TO FORTIFY
YOUR HEART WITH
MILK CHOCOLATE
F
or devout Christians, the
Easter egg is a potent
symbol of the resurrected
Jesus’ empty tomb, a fertile
vessel giving birth to new life. To
the rest of us, however, it more
closely resembles four cheat days
rolled into one 24-hour block.
Of course, dark chocolate has
for some time been regarded as
the prodigal son of confectionary,
a reformed nutritional sinner Freddo bars
welcomed back into the flock of to you and us –
clean eating on account of its lowers your chance of
antioxidant profile. Poor, sugary, death from heart disease by
milk chocolate, on the other hand, 25% and your stroke risk by 23%.
is still considered the wanton Those polyphenols beloved of THE SINNER IS SAVED!
harlot of the corner shop. Green & Blacks evangelists? INDULGE TO YOUR
Until now, that is. University Turns out there is (almost) equal HEART’S CONTENT
of Aberdeen researchers have benefit in your bar of Dairy Milk.
chanced upon a sweet deal that Admittedly, we can’t promise it
will make Easter binges guilt-free. will do much for your six-pack;
The study, in Heart journal, found neither are we suggesting KitKats
that enjoying 100g of milk are the new kale. But there’s some
chocolate a week – that’s five virtue to be found in an Easter
Monday sugar coma. In your heart
of hearts, you know it’s right.
MH PROMOTION
THE MIND
GAMES
PERFORMANCE IS ALL IN THE MIND.
BECOME A RUNNING
MASTERMIND
@thestrengthtemple
USE YOUR HEAD TO GET AHEAD PT and speed expert Richie
Norton is a man who knows
exactly how much grey matter
matters. Use his duo of tips to
unleash your true potential.
Deep breath
T
here’s one difference between prep that will keep your legs pumping. “Focus your attention solely on your
smashing your personal best Psychological techniques will give you breath when you’re running. This will
and falling short; between the confidence and drive you need block everything else out and keep
nailing your nutrition and to unlock everything your body is you focused on what really matters:
yourself, your mind and your goals.”
succumbing to junk food capable of. As much as 90% of any
binges; between going that extra mile challenge is mental. It’s time to step Visualisation
and going home. It’s all in your head. off the treadmill and train your brain. “Starting to flag? Visualise your
finishing point and how you’re going to
New Balance knows that your greatest Head to menshealth.co.uk/ feel when you’ve crossed the finishing
competitor is your own brain. Always toughestopponent for videos line.” The adulation. The endorphin hit.
remember: #IAmTheCompetition. Get and more tips from Richie Norton That boiling hot shower. Sounds good,
your head right and your body will on how to train to improve your right? Now... get there faster.
follow. When you’re feeling fatigued and mind game, boost your strength,
need to push harder, it’s your mental and recover faster.
10
DDAYYS TO STEEP UP
Y UUR ENDUURANCE
YOU
E
PO, or erythropoietin
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to cite its full name, will
fo e e be associated
forever ssoc ted
w lies,, needles and the
with
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p to manyy that EPO
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THE BIG
HITTER
TAKE A LEAF FROM CHARLES-EDOUARD
RUSSO’S BOOK AND SPRITZ YOURSELF
WITH THE DYNAMIC ENERGY TO MEET
YOUR FULL POTENTIAL ON THE COURSE
F
rench professional golfer and all-round
sporting extraordinaire Charles-Edouard
Russo is the physical embodiment of EAU
DE LACOSTE L.12.12 Rouge. Quietly POWER PLAY
confident, he attributes his success to an unshakable EAU DE LACOSTE L.12.12 ROUGE
mental focus. “In nerve-wracking moments, I simply An evolution of the classic
remind myself of my strengths,” says Russo. L.12.12 polo shirt – modelled
“I know I can make the shot.” That infectious by Russo – Rouge is a blend
self-belief is symbolic not only of his passion for of spices brimming with
the game, but his inner strength and dynamism. energy. Its notes of spicy
EAU DE LACOSTE L.12.12 Rouge is made up of mandarin liqueur and
a blend of spices, sparking an contrasting Guatemalan cardamom stimulate
injection of energy straight from the senses, filling its wearer with confidence.
the bottle. It’s a scent that captures
both the courage and self-
assurance that every man needs in
order to give his all. For Russo, that
means the confidence to – as he
puts it – “go for the win”. In a sport
as physically taxing as golf, where
competitions can last for days, the
impact of that refreshing blast of
vigour cannot be understated.
Vibrant base notes of ginger,
black pepper and cardamom
come together in this woody scent,
characterising the thirst for
excitement and the drive to 1 2
succeed in any athlete wearing it.
For Russo, the fragrance is
synonymous with triumph and
victory. It’s another weapon in his
arsenal, enabling him to harness his
inner power and determination.
“Looking and smelling good helps with my
confidence on the course,” he explains. It could
be the difference between buckling under pressure
and landing a tricky shot with an effortless ease
as thousands of eagle-eyed spectators watch.
Russo’s meticulous mental and physical
preparation for a tournament speaks of his
professional standing, but the same can be said of
any true athlete. It’s his confidence on the course
that sets him apart from the competition, aided in
no small part by his fragrance of choice.
GAIN WITH CABLES
A powerful tee-off comes from
hammering your core muscles
for a speedier rotation. These
two cable moves mimic a swing,
while the handle will condition
your muscle memory when
you upgrade to a golf club.
A
“THROUGHOUT THE WINTER, B
V
BEN
“TWO PLATES”
TISH
E XECUTIVP
CH E F, T
RESTAUR NNING
&F U N- R
GY M NOV
U
O
E
ATEUR
ICE
FO
FIG
TWO TOP CHEFS, 10 WEEKS,
ONE ORDER OF SERVICE:
TO FRY CALORIES, FLAMBE
BODY FAT AND BECOME A
LEANER CUT OF A MAN
GUTTER CREDIT
V
MARK
“SPUDS”
SARGEANT
OD ST
MICHELINHEF,
A R R E D C
-
A U T H O R NG
BE E R B
DENIER
E-LO
& DECAD ELLY
SLOW
BURNER
A PERFECT CONSISTENCY IN THE
GYM AND KITCHEN ALIKE ALLOWED
MARK SARGEANT TO RESET THE
TIMER ON HIS BODY AND CARVE OFF
NEARLY TWO STONE OF BODY
FAT OVER THE COURSE OF 10 WEEKS
BEFORE
was always slim. When I was in the
LIQUID INVESTMENT
I used to drink about a litre of water a day and
STYLING: ABENA OFEI | GROOMING: SUSANA MOTA | OPENER, BEN WEARS: TOMMY HILFIGER SPORTSWEAR SHORTS TOMMY.COM, METCON 2 TRAINERS STORE.NIKE.COM
MOBILE KITCHEN
PERFORM THIS MOBILITY-BOOSTING CIRCUIT WITH NO REST, THEN TAKE A 30-SECOND BREATHER
REATHER. REPEAT 33-5 TIMES
MEN’S HEALTH 71
INSTANT GRAMS
BEN POSTED HIS CULINARY WORKAROUNDS
PLATE BY PLATE. ENJOY HIS SOUNDEST BITES
TRIMMING BEEF
WITH A FEW TWISTS, TISH MADE THIS INDULGENT DINNER LEAN
AND SIMPLE. TELL YOUR MUSCLE FIBRES TO COME HUNGRY
THE SPICE OF LIFE
INGREDIENTS 01\ Melt the coconut oil in a baking tray Lightly cook whole spices such as cumin and
SERVES 4 then add the mushrooms and chicories. coriander seeds in coconut oil until they pop.
• COCONUT OIL, 1TBSP “These become deliciously sweet Then season and finish with lemon juice for
• SHIITAKE MUSHROOMS, when roasted,” says Tish, curbing any a crunchy, zingy salad, fish or meat dressing.
BEN WEARS: ADIDAS PORSCHE DESIGN REFLECTIVE PDS BOOST TRAINERS ADIDAS.CO.UK | BEFORE SHOTS: HEARST STUDIOS | WORKOUT PHOTOGRAPHY:
6, HALVED dessert cravings. Add the garlic and
• RED CHICORIES, 2 SMALL, roast at 200°C for 25 minutes. Boil the
CUT IN HALF LENGTHWISE beans in salted water for three minutes.
• GARLIC CLOVE, CRUSHED Along with the beef, they’ll amp up your
HEARST STUDIOS AND ADRIAN WEINBRECHT | FOOD PHOTOGRAPHY: PAVEL DORNAK AT HEARST STUDIOS | FOOD STYLIST: TAMARA VOS
• GREEN BEANS, 50G, levels of testosterone-boosting zinc.
ENDS TRIMMED 02\ Season the steaks on both sides,
• SIRLOIN STEAK, 2 X 180G, then place on a hot griddle pan over
AT ROOM TEMPERATURE a high heat – without oil. Cook for three
• WALNUTS, 20G, TOASTED minutes each side for medium, or four
• SUMAC, ½TSP for medium-well. Remove and rest for
• LEMON, ½, ZEST AND JUICE two minutes. Toss the beans with the KEEP ’EM LEAN
• ZERO-FAT YOGHURT, 1TBSP walnuts, sumac and seasoning, then Turkey mince is lean but a lack of fat means
• POMEGRANATE MOLASSES, add the lemon and yoghurt, mixing well. no moisture. Add grated carrot or courgette
15ML 03\ To serve, plate up the vegetables before rolling into kebabs or meatballs.
with sliced steak. Pour the steak juices Follow @ben.tish / #mhchefchallenge
into the molasses and mix, then spoon
it around the plates for a pro touch.
A CLEAN PLATE
STARTING FROM SCRATCH? THESE MOVES ARE QUICK TO GRASP, BUT DELIVER FULL-BODY RESULTS
72 MEN’S HEALTH
THE MASTERCHEF CHALLENGE
THE
EARLY
STARTER
FOR BEN TISH, CUTTING THROUGH
FAT AND ADDING A NEW LAYER
OF MUSCLE FELT LIKE A TALL ORDER.
A NEW MORNING SERVICE (AND AN
OLD FRIENDLY RIVALRY) PROVED
THE CRUCIAL INGREDIENTS
BEFORE
T
o be honest, I was apprehensive
about this challenge. I tend to throw
myself into things but the idea of
all the exercise, altering the way I
eat and getting into supplements felt like
a bombardment of change. And it was.
I quickly figured out that I preferred
training in the morning. Making a proper,
protein-based breakfast and eating at the
table is a great way to start the day, and
going to the gym first thing set me up for
work. Plus, when I was daunted by the WEIGHT 78.4KG
idea of a big session, I didn’t have time WAIST 35.2IN
to talk myself out of it. BODY FAT 19.5%
A lot of that was thanks to Sandra. She PPED
B E N S WA O L D
has the perfect balance of being a hard
4K G O F AFTER
1KG
task-master and gently coaxing the best FAT FOR IUM WEIGHT 74.9KG
out of you. She’s all about technique – OF P RE M E WAIST 33IN
fewer reps, done correctly. I’ve learnt how MU S C L BODY FAT 17%
to exercise right for the rest of my life.
Eating well does take planning, sure,
so get ahead. Boil eggs on a Sunday night,
then add spinach and smoked salmon
each morning. It’s quicker than buying
porridge from Pret and you’ll save money.
If you want to overhaul your fitness,
it helps to do it with – or against –
someone. Sarge and I would text every
day, sometimes to compare notes on our
progress, sometimes to give each other
a bit of stick. At the end of the day, we’re
chefs. Competition and comradeship
always taste best served together.
MEN’S HEALTH 73
AN ANABOLIC STEROIDS EPIDEMIC IS SWEEPING
BRITAIN AS MUSCLE ZEALOTS TURN TO DRUG USE AS
A SHORTCUT TO THE BODY THEY CRAVE. EVEN IF
YOU’RE NOT THE SORT TO SAMPLE, STATISTICALLY
SPEAKING, SOMEONE CLOSE TO YOU ALREADY IS
WORDS BY BEN WILSON – ARTWORK BY PETER CROWTHER
74 MEN’S HEALTH
MEN’S HEALTH 75
ou’ve read about it in the
papers, perhaps even seen “Some gyms are
it around the office, and most
definitely noticed its imprint so littered with
down at the gym. You may even
have acquaintances who are
needles they look
practising, albeit quietly. We’re
talking about steroid use. And
like crack dens”
according to the latest data, those
who are taking them are among
a growing herd. In fact, they’re
perfectly normal.
Over the past five years,
steroid use in Britain has exploded.
Its mainstream coming-out moment
occurred when Made In Chelsea’s Spencer
Matthews was thrown off I’m A Celebrity…
thanks to an apparently unmanageable
addiction. In 2015, professional rugby
was identified as the nation’s most
doped sport by UK Anti-Doping’s latest
sanction list, with 29 out of 47 banned
sportsmen being rugby players. UEFA,
meanwhile, has admitted that one in 12
top footballers, including those from the
Premier League, have suspiciously high
levels of testosterone in their bodies. But
it isn’t just sportsmen and reality stars
looking to ‘level the playing field’ at a
time when more athletes than ever are
shooting up. If anything, these high-
profile transgressions are indicative of
the new rule, not the exception. So much
so that in 2016, steroid use has become
disconcertingly commonplace for gym- STEROID #1 see bickering at PMQs. And when you look
going British men seeking instant results. DECA-DURABOLIN at it like that, it’s clear steroid use is not
“There are nearly a million steroid THE NAME UNDER just a trend, but a cultural preoccupation
users nationwide,” says Joe Kean, WHICH THE HORMONE that on statistics alone should change the YES, I’VE TAKEN STEROIDS
a substance misuse counsellor behind NANDROLONE IS SOLD, way you perceive modern day Britain. THE YOUTUBE MENTOR
the National Steroid Survey, an initiative DECA IS SLOWLY During scarcer times steroid use was Tom Maw, 22
RELEASED INTO YOUR “My day job is in retail, but
funded by Public Health Wales that big in industrial areas like Manchester,
BODY OVER MANY DAYS.
interviewed over 700 steroid-takers from UNLESS IT’S TAKEN Merseyside and South Wales. Now it’s bodybuilding is my passion. Last
health centres, sports clubs and needle WITH A BIG HIT OF rife across the nation; Essex has been year I placed third in the Junior
exchanges across the UK. TESTOSTERONE, IT identified as the anabolic capital of National Amateur Body-Builders’
It’s a shocking figure, overshadowing REDUCES THE BODY’S Britain. But why? “Taking steroids has Association. After training for two
the comparatively trifling 60,000 PRODUCTION OF DHT, become a rite of passage for men,” says years without using, steroids just
LEADING TO ERECTILE seemed like the natural next step.
estimated users following the Home Dave Crosland, a former user who works
DYSFUNCTION OR
Office’s most recent survey of England ‘DECA DICK’. as a harm-reduction counsellor. “And The plan for this year is to get
and Wales. It’s especially unsettling there’s no doubt in my mind that this on gear – trenbolone acetate,
when you consider that, at last count explosion is down to the internet.” dianabol, testosterone – right up
(the 2011 UK Census), there were around until Christmas, so I’m huge for
31 million men in Britain. A million active Supply & Demand competitions in 2017. I’m very open
steroid users means that on average, As a Class C substance controlled under about my steroid use – but you’ll
3% of the male population (it is a male the Misuse of Drugs Act 1971, it’s illegal to find a lot of people aren’t.”
phenomenon, after all) is injecting manufacture or import anabolic steroids
steroids. That’s one in every 31 men into the UK with intent to supply – unless
working for the police, or the MPs you you hold a licence to do so. Nevertheless,
cursory investigation suggests Crosland is
Thing
T
Thhing
g
YouLove e
Is
New
ewThe
T
Smoking
o i
80 MEN’S HEALTH
Tagging the trending health risk “the new smoking” is the
default sound bite for news sources seeking to garner clicks
through scaremongering. Lately, everything from sitting down
to what you put in your coffee is being lumped in with the
rightly reviled tobacco. But is the buzz-term ever justified?
Our experts trawled the annals of science to find out which
habits aren’t worth breaking, and which you should cut out
GUTTER CREDIT
B c
Bacon
mobile-addicted teens
suffer anxiety during lulls
in notifications; and kids
ignored by smartphone- MEAT YOUR MATCH
Sarnies
COULD BACON KILL
glued parents miss out on key YOU? MH CHEWS THE
developmental interactions. FAT WITH EXPERTS
Oh, and all that hunching-
over is bad for your back.
THE FACTS
A 2015 study conducted on THE STORY THE FACTS be a link to cancer. We’ve
319 students shows a clear Like a delicious, sizzling You wouldn’t tuck into a known that for decades,
FOOD STYLIST: PETA O’BRIEN | DAY BIRGER ET MIKKELSEN CUSHION COVER AMARA.COM
link between smartphone Judas, our beloved breakfast Bensons-and-asbestos sarnie, so it’s nothing new.”
overuse and depression, protein has betrayed us all, so bacon is now firmly off Unless you’re dementedly
anxiety and/or reduced sleep with less than two rashers the menu, right? “Absolutely carnivorous, the safe-side
quality. “However,” says increasing your chances of not,” says dietitian Priya Tew limits are pretty reasonable.
neuroscientist Dr Nicola Ray colorectal cancer by 18%! (dietitianuk.co.uk). “This “You can eat three rashers of
of Manchester Metropolitan THE SOURCE was a case of media hype, bacon a day and have red meat
University, “whether Last year, the WHO suggested based on an unfinished, as a main meal twice a week
smartphone overuse causes bacon classify as “probably one-and-a-half page without any problems,” Tew
these things or is a result of carcinogenic to humans” – the document that contained assures us. Get stuck in.
them is up for debate.” same category as asbestos and no new evidence, merely a
cigarettes. The thinking is reframing of evidence from IS BACON ACTUALLY
ARE SMARTPHONES ACTUALLY that heme found in red meat the last 20 years.” Retrieve THE NEW SMOKING?
THE NEW SMOKING? breaks down into carcinogenic that bin from the skip. Nope. Not even smoked bacon.
Quite possibly, but have you N-nitroso compounds in “What the report actually DANGER RANKING
seen what the world looks like the digestive tract. Throw says is that there’s some
without an Instagram filter? that bacon roll in a bin, then evidence that if you eat
4/10
DANGER RANKING throw that bin in a skip! large amounts of red meat –
particularly processed
5/10 red meat – then there could
Artificial
Sweeteners
THE STORY
Artificial sweeteners were
supposed to rescue us from
the deadly threat of sugar,
but all they’ve done is give
us multiple sclerosis, brain
tumours, blindness, mental-
health issues and seizures!
THE SOURCE
Saccharin, the first artificial
sweetener, was discovered in
1879 by a scientist working
on coal tar derivatives. Sugar
shortages during WWI saw it
become commercially available
– and instantly controversial.
Since then, studies claim
to have found links between
sweeteners and (deep breath)
type 2 diabetes, insulin spikes,
dizziness, vomiting, low birth
weight, seizures, low blood
pressure and cancer.
Aspartame has a particularly
bad rep: it was dropped from
Diet Pepsi in the US last year
after customers’ concerns
THE STORY
Es e
Espressos
THE FACTS
“When you look at the
research, sweeteners have
been repeatedly cleared
as being perfectly safe for
Starbucks et al have made Most ‘back in the day’ studies As for caffeine’s drug-like consumption,” says Tew.
twitchy crackheads of us all: that earned coffee its notoriety grip on your brain, don’t book In fact, according to the
as well as twisting up your have been widely disregarded, into rehab just yet. “Coffee is European Food Safety
brain in the exact same way because – as pointed out in a definitely addictive,” says Dr Authority’s 2013 investigation,
as cocaine, coffee can lead to 2014 meta-analysis by Harvard Ray. “It’s a psycho-stimulant even aspartame is safe,
cancer and heart disease! School of Health’s Dr Rob van that blocks the same receptors breaking down into less
THE SOURCE Dam – they failed to take into as cocaine, reinforcing harmful by-products as soon
Since 1966 at least 21 studies account their subjects’ other addictive behaviour. The as it enters our system.
have been undertaken on a unhealthy lifestyle choices. difference is that cocaine is
potential link between coffee “It’s perfectly safe to drink highly toxic and coffee isn’t.” ARE SWEETENERS ACTUALLY
and coronary heart disease. up to four cups of coffee a day,” THE NEW SMOKING?
Other studies claimed to find says Tew. “In fact, there’s a IS COFFEE ACTUALLY A low calorie content means
a causal link between coffee clear benefit, as coffee contains THE NEW SMOKING? they’re better for your weight
drinking and lung cancer. antioxidants that help fight Unless you’re working through (and your award-winning
cancer.” New studies have a Costa loyalty card every few smile) than evil sugar.
shown that coffee may protect days, you should be in the clear. DANGER RANKING
against diabetes, liver disease, DANGER RANKING
gallstones, Parkinson’s and
2/10
depression, and (shock!)
3/10
improve cognitive function.
S CO U MEN’S HEALTH 83
That Thing
You love...
REST IN PEACE
CAN YOU CUSHION YOUR
ASSETS BY STANDING
UP TO HEART DISEASE?
SSitting
t g THE STORY
We now spend half our lives
slumped in a chair. Idle
muscles and sluggish blood
THE FACTS
Pins and needles aside,
sitting for extended periods
adversely impacts the body’s
with TV viewing. Cheers for
that, Game Of Thrones.
Fortunately, the solution
Down
flow lead to heart disease, metabolism, increasing is simple: walk on your lunch
cancer, diabetes and even levels of unhealthy fats such as break, don’t skip the gym and
reduced brain function! triglycerides, and decreasing limit those evening Netflix
THE SOURCE levels of HDL cholesterol. binges (turn to p37 for more).
This story rocketed into the A study of sitting’s health
mainstream last February risks was conducted on 92,000 IS SITTING ACTUALLY
when Apple CEO Tim Cook people over 12 years. Subjects THE NEW SMOKING?
declared that: “Sitting is the who spent more than 11 hours Not quite. Sit down while
new cancer.” Thankfully, the a day sitting were 21% more smoking a fag, however,
soon-to-be-launched Apple likely to die of cancer and 27% and you’re really living
Watch would rescue us all more likely to die of heart dangerously...
from our fat-arsed fate. Phew! disease than those who sat for DANGER RANKING
four hours or less. A particular
correlation has been noted
5/10
T s
Trans cramming your arteries full of
heart-exploding fatty plaque!
oil is put through a process
called hydrogenation, making
trans fats from their products
entirely,” says Dr Varney.
Fatty
at THE SOURCE
Trans fats have been a talking
the oil more solid,” explains
Dr Justin Varney of Public
“Meaning that, in the UK at
least, you’re unlikely to be
RISING FROM
THE RUINS
In war-torn Gaza, simply walking down the street can
mean an encounter with a bomb or bullet. But among the
devastation, the Strip’s only urban calisthenics gang
– Bar Palestine – are determined to keep practising
gravity-defying moves, in spite of the horrors they face
GUTTER CREDIT
FRONT LINE
FITNESS
02 Suliman Taleb,
21, a student and
key member of Bar
Palestine, grimaces
while perfecting
his front levers
03 Fishing boats
on a popular Gazan
beach serve as a
makeshift training
rig for the crew
04 Al-Makadmeh
works on his back
lever to a soundtrack
of gunfire in the
conflict-ravaged
Sheikh Zayed sector
05
For the
members
equipmen of Bar P
t on off alestine
most hea e r i s the ru , the be
vily bom ins of o st
bed loca ne of th
tions in e
the worl
d
RISING FROM
THE RUINS
“Wh
ere
the the
re r
are e is
thi dest
ngs ruc
to tion
cli ,
mb”
RISING FROM
THE RUINS
“We were forced to stay in our homes
for the entire 49 days,” says al-Zaharna,
Israelis, the chances of Bar Palestine “which meant the guys couldn’t do modest dreams on which to fall back.
representing their country any time much training. If they went to the “We want to grow street workout in Gaza,”
soon currently look slim. beach, they’d get shot.” Occupying their al-Makadmeh tells us. “Normal Gazans
time trapped indoors with strength- love what we do and always stop to take
WAR AND PEACE building sets of pull-ups, handstands our picture. If we had proper training
The political situation in Gaza affects and press-ups, al-Makadmeh and his facilities we could invite people in and
the sport in more ways than one. Regular crew would communicate via Facebook, teach them the sport.” They’re already
competition is only part of what it takes to sending over images of new moves off to a promising start in the form of
become a member of the street workout they were itching to try out once a their first protégé, eight-year-old Belal
elite. Like any sport, you need to put in ceasefire was announced. But even Ayad who trained on his own before
long hours practising established moves this, al-Makadmeh explains, wasn’t auditioning for the group and spent the
and innovating signature ones. Top straightforward, with electricity during duration of our photoshoot attempting
practitioners in the UK and US train for this period limited to just four hours a day. to perfect the splits.
upwards of four hours a day, seven days Luckily, once the conflict died down, Whatever the future holds, all of the
a week. On the Gaza Strip, there are big the guys were able to get their training team, plus their junior signing, display
chunks of time where conflict between back on track. “I’m currently working on an inspiring level of hope and resilience
Israel and Palestine puts paid to that. some of the more complicated variations in the face of a conflict that has seen each
On 8 July 2014, the Israeli Defence of the human flag,” says Aiyad. “For me, of them lose friends and relatives. No
Force launched Operation Protective it’s front lever-inspired moves,” says matter how bad things get, their training
Edge in response to Hamas, the Nasman. “We’re back up to training will always provide a means of escape,
controversial resistence movement, almost every day – before and after if only for a few hours. “Street workout
firing rockets from Gaza into their work or university,” al-Makadmeh adds, is an amazing challenge. It’s made
homeland. During this operation the as the gunfire dies down. me stronger and more self-confident,”
Israelis bombed and carried out ground Whether or not the men will ever get says al-Makadmeh. “It’s dangerous to
assaults in the Gaza Strip. Hostilities the chance to prove themselves on an train on metal and pipes in destroyed
lasted until 26 August and saw 2139 international level is impossible to homes, but we have no other choice.
Gazans lose their lives. say. But if all else fails, they have more We love this sport. We will never stop.”
POISED FOR
SUCCESS
07-08 Even though
the bombed-out
ruins of Sheikh
Zayed could fall
down at any moment,
Mahmoud Nasman
and the rest of the
Bar Palestine crew
are prepared to
accept the risk of
training there.
Though dangerous,
the exposed girders
and pillars create
an ideal set-up for
their physical art
08
96 MEN’S HEALTH S CO U
The MH Egg Cookbook
9/9
EGGS CONTAIN ALL NINE
ESSENTIAL AMINO ACIDS,
MAKING THEM A FLAWLESS
PROTEIN SOURCE
KO Your
Rest Days
A spicy upgrade of eggs
on toast, this quickfire
feast will see you through
a dozen hours of DOMS
POACHED EGGS WITH AVOCADO
AND CHORIZO JAM
BY MARCUS WAREING OF TREDWELL’S
INGREDIENTS 01 To prep the jam, heat 02 Raw eggs are great, 03 Next, it’s time to
(SERVES 2) the onion, garlic, herbs but unless you spend hit the soreness-
and spices in your best your mornings running up slashing omega-3s in
• AN ONION, CHOPPED pan with a glug of olive unnecessary amounts of the form of delicious
• GARLIC, 2 CLOVES oil. Level up by going steps in a grey tracksuit, avocado. Blend it with
• THYME LEAVES, 2TBSP heavy on the paprika – we recommend following lemon juice, a dash of
• GROUND ALLSPICE, ½TSP a surprising source of iron Michelin-starred chef olive oil and seasoning,
• SMOKED PAPRIKA, 1TSP that will help ferry oxygen Marcus Wareing’s lead. then spread on your
to your muscles during Get your hands on the toasted sourdough bread.
• BALSAMIC VINEGAR, 50ML your next Balboa-esque freshest eggs possible, Layer on your chorizo
• TOMATO PUREE, 2TBSP training montage. Add a then: “Bring salted water jam and top it all off with
• TREACLE, 1TBSP liberal dash of that other to the boil with a splash the poached eggs for
• CHORIZO, 200G Italian stallion, pepsin- of white wine vinegar. heavyweight benefits
• STREAKY BACON, 100G rich balsamic vinegar, Whisk the water, crack an before you go to work.
• EGGS, 4 to accelerate the egg into a cup and pour it
absorption of protein in.” Simmer for three and
• AN AVOCADO, DICED after a morning spent a half minutes for a yolk
• LEMON, ½, JUICED boxing frozen beef joints. worth shouting about.
• SOURDOUGH BREAD Then, add the tomato
puree, treacle, chorizo
and bacon and simmer
the lot for 30 minutes.
S CO U MEN’S HEALTH 97
Smash 6.6G
Through The Wall THE AVERAGE COMBINED
SATURATED AND
MONOUNSATURATED FAT
Egg yourself on with this CONTENT PER EGG –
stamina-extending frittata PERFECT RACING FUEL
98 MEN’S HEALTH S CO U
The Egg Cookbook
AN EGG CONTAINS 75
CALORIES: TWO BITES INGREDIENTS 01 An immunity- while garlic’s manganese
OF A PRET SUPER CLUB (SERVES 4) boosting heavy hitter, will help to regulate
shakshuka is the sworn your thyroid, as well as
• MIXED PEPPERS, 4 enemy of bed days and stabilising blood sugar
• AN ONION, SLICED Netflix binges. To start levels – essential for
• GARLIC, 2 CLOVES, yourself on the road to keeping your cool when
FINELY CHOPPED recovery, halve and watching House Of Cards.
• FRESH PARSLEY, deseed the peppers
HANDFUL before roasting them for 02 Simmer the sauce
• FRESH CORIANDER, 15-20 minutes at 180°C. ingredients with the
HANDFUL The ascorbic acid in the peppers for 25 minutes,
• FRESH THYME SPRIGS, 2 peppers will punch
through the nucleic acid
then crack your eggs into
small wells in the mixture.
• SMOKED PAPRIKA, 1TSP at the heart of bacteria to Eggs are ideal for battling
• CAYENNE PEPPER, ½TSP render man flu helpless. any Old Fashioned-
• CINNAMON STICK Meanwhile, heat the induced illnesses, with
• BROWN SUGAR, 1TBSP onions, garlic, herbs, their cysteine amino acids
• TOMATO PUREE, 1TSP spices, sugar and tomato speeding up your liver’s
• CHOPPED TOMATOES, in an ovenproof pan. The
tomato puree will provide
recovery. Bake for seven
minutes. If you’re feeling
2 X 400G TINS
another jolt of vitamin C, especially rough, knock
• EGGS, 8 back a Bloody Mary.
• CHALLA LOAF
03 Traditionally,
15%
THE PORTION OF YOUR RDA
OF VITAMIN D IN ONE EGG
S CO U MEN’S
’ HEALTH 99
Flame Fat
Into Oblivion
Set your eggs alight with 01 Set up your fat-
burning production line
torch fat, now’s the time
for a press-up superset.
this fiery Malaysian dish by hard-boiling then When the sauce is looking
peeling four eggs. Beat good, whisk the dressing
SAMBAL TELUR the final (raw) egg in and set aside. Tahini is
BY NEIL RANKIN OF BAD EGG a bowl, then roll each of rich in thiamine, which
the cooked eggs in the increases production of
INGREDIENTS flour, the beaten egg and hydrochloric acid in the
(SERVES 3-4) breadcrumbs. If you’re stomach, metabolising
doing it right, you should your food into energy.
• EGGS, 5 already have a sweat on.
• PLAIN FLOUR, 2TBSP 03 Now’s the bit you’ve
• FRESH WHITE 02 The spicy sauce is been waiting for. Heat
BREADCRUMBS, 100G where the fat-scorching up 1tbsp of groundnut oil,
CHILLI SAUCE benefits lie, with the then fry the eggs until
• RED CHILLIES, 4, capsaicin in the chillies golden (one or two
CHOPPED (DESEED not only boosting your minutes). Your eggs will
FOR LESS HEAT) metabolism, but also retain less groundnut oil
• SHRIMP PASTE, 1½TBSP suppressing your appetite
for dessert (yes, even
than when cooking with
other oils, but use kitchen
• CORIANDER, BUNCH Ben & Jerry’s). The zinc paper to absorb any
• SHALLOTS, 250G, in the shrimp paste is also excess. Once cooled, rest
PEELED AND SLICED bad for the coffers of the eggs on the chilli sauce
• A RED PEPPER America’s premium ice base, drizzle over the
DRESSING cream manufacturers, dressing, place a glass of
• TAHINI PASTE, 1TBSP as it increases production milk on standby, and serve.
• A LIME, JUICED of the satiety-promoting
hormone leptin. Blend the
sauce ingredients, then
6.0G
THE AMOUNT OF PROTEIN IN ONE
simmer for 20 minutes,
stirring occasionally. If
you’re really looking to
EGG, 1/5 OF A CHICKEN BREAST
Crush Calories
For Breakfast
A Japanese classic, packing monster-
sized benefits into minimal calories
ONSEN EGGS
BY SCOTT HALLSWORTH OF KUROBUTA HARVEY NICHOLS
0%
is a master of surprise, spring onions and grated
tricking your body into ginger for a sophisticated,
feeling fuller for longer. (and calorie-crunching)
The antioxidant-rich start to the day. THE PERCENTAGE
soy sauce (10 times as OF CARBS
potent as red wine) will AND SUGARS
T
ake the plunge. Never has that
metaphor been more fitting than
when describing the choices
of Adam Walker. In 2006, the the Molokai Strait in Hawaii via the
Nottingham-born toaster English Channel, Strait of Gibraltar,
salesman, inspired by a film about a man Catalina Channel, Cook Strait and
who swims the English Channel, left any the North Channel. The immensity of
semblance of normality in his life behind, the challenge boggles the mind. But to
throwing caution and warm clothing to the adventure junkie Walker, that’s the appeal.
wind to begin an ocean odyssey rivalling It wasn’t all plain sailing, mind you: “I was
that of any of the greatest endurance stung in the spine by a Portuguese Man o’
swimmers in history. Going from electrical War and had to pull its tentacles off. I had
appliances to brutal currents, Walker had to get in a place where I could visualise and
truly taken the plunge. focus on the end goal and block out the
Fast forward ten years and he’s become pain,” says Walker. Indeed, as any swimmer
the first Brit, and one of only six people on will tell you, the water can be brutal to your
earth, to swim the hardest oceans known body. What’s allowed Walker to survive and
to man – from Japan’s Tsugaru Channel to even thrive is a rigorous and suitably elite
approach to recovery and after care, from
fitness to skincare.
MH PROMOTION
RECOVERY
PLANNER
WITH HIS BODY UNDER CONSTANT STRAIN,
ADAM FOCUSES ON A STRICT FITNESS,
NUTRITION AND SKINCARE ROUTINE.
Avoid temptation
I try to stay clear of sugars. It’s
tempting when you’re burning
1100 calories an hour to try and
rush the calories on board. I have
dried mixed nuts afterwards to
stop the cravings, but once you’re
four or five hours into a swim, all
you’re thinking about is chocolate
and the sugar rush.
Clarins convert
I use Active Face Wash followed by
“I USE CLARINSMEN Super Moisture Balm in the morning,
then as soon as I am showered after
BECAUSE I NEED A training, and again at night. The
QUALITY PRODUCT TO GET balm keeps the moisture in and
stops my skin from drying out. It
THE JOB DONE. FOR ME, also battles against the elements
of seawater and chlorine and keeps
TAKING CARE OF MY SKIN me looking fresh.
To find your local store, visit
IS PART OF MY RECOVERY clarins.co.uk/find-a-store
FROM TRAINING.”
PERSONAL
TRAINER
B
Because fi
fit is the new rich
EDITED BY JJACK
ACK HART
SCALLE UPP YOUR
MUSCLLE FUUEL
P/ 1188
MENSHEALTH.CO
HEALTH.CO.UK
U MEN’S HEALTH 107
PT / 05.2016 LESS PREP, MORE GAIN
CARBONARA
14
2
content and bring the muscle
12
4
10
to al desko dining. Buon appetito
6
8
0-2MIN
Strip the chicken into thin
‘noodles’ – these are going
TIME TO MAKE CALORIES to replace the pasta. Add to
5MIN 490 a bowl and blast on high with
the bacon for two minutes,
PROTEIN SAT FAT
or until cooked through.
46G 13G
84% 0
14
2
12
4
10
6
YOU WILL NEED... 8
KE
MORE
OT
A
• A courgette
EIN T H A N • Eggs, 2
add to a bowl with whisked
eggs and milk. Season with
• Milk, splash herbs, salt and pepper, then
• Mixed italian herbs, 1tsp cook on high for one minute.
• Parmesan, 2tbsp
0
14
2
12
4
10
6
8
4-5MIN
Combine all the ingredients
together and heat for another
minute, or until the egg is
cooked. Serve with grated
cheese. Tuck your napkin into
your collar and get twirling.
HOT
01 02 M
MAN VS
TIT
AN
I
CT
CHEST CROSSOVER TRICEPS EXTENSION MACHINE
M
RIC
EP S
A
Abolish barbell
3 SETS OF 12 REPS 3 SETS OF 15 REPS booredom and
This targets parts of your chest regular Using a high attachment, grip thee rope buulk up at home
presses don’t touch. Set the pulleys just in both hands, arms at 90 degreees (A).
(A MH Elite Cable
M
Crossover £300
Cr
L IM
above shoulder height. With arms slightly Push down, keeping your torso straight
s h arrgos.co.uk
PL
IM
bent (A), pull in an arc until your hands and elbows fixed (B). Flex your wrists
w at BS
meet (B). Slowly return, relaxing your core. the bottom to fully engage your triceps..
NOT
B
B
03
BICEPS CURL
04
LATERAL RAISE
3 SETS OF 10 REPS 3 SETS OF 10 EACH SIDE
Swapping dumbbells for cables improves For show-off shoulders, try workingg the
your form by nixing any unsteadiness. muscles from a new angle. Sidee-on to
Use the lowest setting (A) and curl up to the pulley, grab a D handle (A) and
shoulder height, squeezing your glutes raise your arm across your boddy in
and
d pressing
i your hheeels into the floor (B). a wide arc
arc, finishing as shown
sh (B).
B
WORDS: JACK HART | PHOTOGRAPHY:
NESS | GROOMING: LAURA
DDEXTER USING DERMALOGICA
A B PULL AHEAD OF
O YOUR
O
C SS RIVALSS
BENCH-PRESS
HAYNE
A
PHILIP
P
05
HIGH-PULLEY CURL
06
WOODCHOPPER
3 SETS OF 10 EACH SIDE 3 SETS OF 10-12 EACH SIDE
This biceps isolator triggers max growth Stand side-on and grip a D handle with
in your trophy muscles. Fix a D handle at both hands (A). With your arms straight,
head height (A). With your palm facing in, rotate at your core to draw the cable
curl toward your head (B). Squeeze your across and down, pivoting your back foot
upper back to ensure a full contraction. ( ) Slowlyy reverse back to the start.
(B).
B B
07
BENT-OV
OVER LATERAL RAISE
08
CALF RAISE
S S OF 10 REPS
3 SETS 3 SETS OF 20 REPS
Kneell with each pulley in the opposite
K Give your upper body a deserved break
hand
h d soo your arms are crossed (A). and get ready to build bulging calves.
L
Lean forward and raise your arms to Set the handles low and stand with your
form
f a T (B); squeeze your shoulders arms straight, feet shoulder width (A).
at
a the toop to fire extra muscles. Push up onto your toes
toes. No stooping (B). SPEC
B
MUSCLES
A USED
A B
WORKOUT
50
09
SHADOW BOXING
10
CABLE CRUNCH
MIN
RESULTS IN
3 SETS OF 30 SECONDS
Think cable chest press, but lighter and
faster, with more calories burned. Set the
3 SETS OF 10-12 REPS
Kneel before a high rope attachment –
back at 45 degrees, handles either side
4
WEEKS
cables at shoulder height (A) and punch of your face (A). Bend as far as you can
forward with each hand in turn (B), taking (B), then slowly raise, feeling the burn
LEVEL
care to control the retu
return movement. throughout
g your
y core. All hail the cable!
MED
MODEL: LEE PHILLIPS AT ANDI PETERS’ MODELS
A
SHORTS HM.COM, ADIDAS ORIGINALS
LOS ANGELES RS JDSPORTS.CO.UK
B B
WHY NOT
DIG DEEP
With your toes, specifically,
according to research by
Elevate Fitness in Miami Lakes,
Florida. ‘Screwing’ your feet
outward into the ground when
you’re struggling under a heavy
TAKE YOUR
T SPOT THE weight generates external
CO
OFFEE STRONG DIFFERENCE rotational force – ie torque – in
A pre-workout
p espresso will help Smashing through fatigue is great, but your hips, allowing you to push
you
y u grind out more reps. Caffeine ignoring damaged muscles can leave through muscular fatigue and
bl ks adenosine, a pain-processing
block your training regime in pieces. If your finish your set. So at the gym,
chem
c mical, says the University of movement is restricted or you notice signs
Illino
I ois. Not hot on coffee? Pop as in life, when you’re feeling
of swelling, call it a day to prevent an
a caff
a ffeine pill 20 minutes ache from turning into an injury. the strain, dig your heels in.
b
before you train.
JUST
LEARN YOUR ABC
Linking adversity, belief and consequence (the ABC
method) may sound like psychobabble, but it could see you
through a tough session. If your muscles are flagging, don’t
stop: instead, challenge yourself to go another round. The
method posits that this change in perception helps you
associate muscular aches with success. No pain, more gain.
STEP
TURN UP THE BASS BY STEP SEEK OUT
Whether you’re chasing down a new Breaking a run – or COMPETITIONN
5K PB or just trying to survive legs day, workout – into smaller, More off a cardio
d lone
l wolf?
lf You’re
it’s no secret that the right tunes can help more digestible ‘micro- missing a trick. A Kansas State University
EXPERT Adam Morris you beat a tough session. But, according goals’ is an easy way to study found running with a slightly faster
EXPERIENCE As MD of to new research published in the keep the wheels turning partner can boost both your speed
Believe Perform, the Journal of Music Therapy, when you feel like and endurance. Time to expand
UK’s leading sports music’s performance- grinding to a halt. When the wolf pack.
psychology team, enhancing effect hits its high out running, focus on
he’s the man to stop note during prolonged aerobic getting to the next bend
you falling apart
CONTACT
exercise. In other words,
hit the road for longer
in the road (or lamppost, AIR IT OUT
believeperform.com if things are really bad). The next time a gruelling set
to get Harder, Better, in the squat rack has you on
@BelievePHQ
Faster, Stronger. the verge of losing your lunch,
concentrate on relaxing your
SCREW IT?
breathing. Research in Pain
Medicine found measured
ILLUSTRATIONS: BEN MOUNSEY
GET CROSSFIT
LEAN AT LUNCH
Become the ‘fittest man on earth h’
and still have time to check yourr 0
02A
emails. This workout, from CrossFit
champion Rich Froning, combin nes
bodyweight
y g moves with bigg lifts to
d l
deliver athletic
hl results
l in a hu
hurry
y
03A
01A
02B
01B
B
LI 01
SQ
SQUAT CLLLEAN
N
02
FRONT SQUAT
VI 1 REP 2 REPS
Poweerful
f moves are a CrossFit i Perform all three exercises Come straight out of the
staplee andd will
ll see you packk on using 50% of your 1RM for squat clean – with the bar
musccle, ffast. Use a low weight
g the clean and jerk – if you’re still in front rack position (A)
whilee you perfect the form – new to Olympic lifts, play it – and drop into another two
safe until you’re comfortable. squats (B). Push your chest
go heavy y too soon and you
y risk
Clean the bar by pulling it up out and your glutes back as
injury f
y. Perform exercises 1-3 as from a deadlift (A). Explode you lower to make sure the
a tri-set: complete
l one round d through your legs to snap the upward pressure is applied
every f 10 sets total..
y 90sec for bar into a front rack position, through your quads, not your
Then move to the superset,
super
erset
et, pushing your hips forward spine. Push through your
doing 3 rounds in total.l Enjoy and keeping your head up. heels on the way up; imagine
a full day’s
d y rest before
f tac
ackl ngg
klin
ing Squat to 90 degrees (B) then driving your thumbs under
the fat-burning
b workout press back up. Don’t drop the your collarbone to keep the
over the page. You’ll need it. bar – your next move is up. bar in a stable position.
1 MENSHEALTH.CO.UK
ARE YOU CROSSFIT?
03B
0
05A
0 A
04A
05B
0
0 B
04B
T SPEC
THE S
M S S
MUSCLES
TTARGETEDD
TTRI-SET S
SUPERSET
S
03
THRUSTER
S R
04 05
W G
WEIGHTED S
SIT-UP GOOD MORNING
3 REPS 15 REPS 6 REPS
PHOTOGRAPHY: PHILIP HAYNES | GROOMING: LAURA DEXTER USING
Squats build power in your Set the bench at a 45-degree Load the bar across the
legs but for total strength, incline and preepare to forge back of your shoulders with
add a press on top. By taking a six-pack of stteel. It’s mental a wide overhand grip (A). WO O T
WORKOUT
your shoulders from bracing
in a rack position to shifting
prep you require here – these
aren’t for the faint hearted.
Hinge forward at the hips
until your chest is parallel
25
MIN
weight up, you’ll keep them Hold a medicine ball above with the ground (B), then
working through all stages your head, back flat on the squeeze your glutes and RESULTS IN
of the tri-set for huge
growth. From the squat (A)
bench (A), then power up to
a seated position (B). Lower
concentrate on raising your
head to return to standing.
3
WEEKS
press up with your legs and slowly back down, keeping This move fires the muscles
use that momentum to push your upper body straight and in your posterior chain for LEVEL
the bar to full extension (B).
Drop the bar and breathe.
hinging at the hips. Missing
the barbell? Don’t worry –
a big hit of growth hormone.
Take your full 90sec rest,
HARD
Only nine rounds to go… you’ll soon be reunited. then go back to the sit-ups.
01
01A
02A
01B
02B
BECOME AN 01
BODYWEIGHT SQUAT
02
SUPERMAN
H E 20SEC ON, 10SEC OFF 20SEC ON, 10SEC OFF
You’ll
’ll never see a stodgy
d pro These are a cinch if you nail If the squats have taken it
CrossFitter – these guys come the form, but expect your out of you, go ahead and lie
in one size and that’s lean. But thighs to be screaming by the down. There is, however,
don’t expect to catch Froning end. Tabata keeps your heart a catch: extend your arms in
rate high, so you’ll never front of you (A), then raise
on a long run: his high-octane
plateau – this workout should them, your chest and legs
circuits use the Tabata format to keep getting harder. With off the floor by a few inches
scorch fat and reveal the muscle your feet shoulder width (B). Hold for a second, then
beneath. Do 8 rounds of each apart (A), bend to lower to lower them to the ground.
exercise before progressing. 90 degrees, keeping your Aim to maintain tension at
Rest 60sec between each move, head up and heels flat (B). the bottom of the rep to keep
but stay strict with your timings Pause then stand up. Repeat your core engaged: by the
– max effort and low rest will for 20sec, rest for 10sec, sixth or seventh round, you’ll
seriously spike your metabolism. then do another 7 rounds. be feeling it in your lower abs.
1 MENSHEALTH.CO.UK
ARE YOU CROSSFIT?
03A
04B
05A
05B
04A
THE SPEC
S
SHORTS TOPMAN.COM, CROSSFIT NANO 5.0 REEBOK.CO.UK | WITH THANKS TO REEBOK CROSSFIT THAMES
M S S
MUSCLES
TTARGETEDD
03
JUMPING PULL-UP
04
SIT-UP
05
PRESS-UP
20SEC ON, 10SEC OFF 20SEC ON, 10SEC OFF 20SEC ON, 10SEC OFF
While adding a jump takes You might not think sit-ups The good news: you’ve only
pressure off your arms and are particularly hardcore – one more move to go. The
back, the extra momentum but after eight fast-paced bad? That move is press-ups, WORKOUT
comes at a price: faster reps
for an elevated heart rate.
rounds, that’s exactly what
you’ll get. Sit with your knees
which hammer all the upper
body muscles you’ve worked
25
MIN
Squat (A), then jump up to bent and hands behind your already, while also demanding
catch the pull-up bar with head (A). Anchor your feet serious core stamina. Place RESULTS IN
a shoulder-width grip. Use
that momentum to pull your
with a weight plate to stop
them sneaking up. Keeping
your hands in line with your
chest (A) and keep your
WEEKS
3
chin over the bar, squeezing your posture straight, slowly elbows narrow as you lower to
your shoulder blades at the hinge back at the hips until the ground (B). Push up with LEVEL
top (B). Lower slowly – only
drop to the ground when
your back is just above the
floor (B), then quickly fire
force. You have 10 months
until 2017’s Reebok CrossFit
MED
your arms are fully extended. up to the top and go again. Games. See you there.
SCALE UP YO
FANSS OF
O FIN DINING
WILL CATCHH OCEANS
O BRILL BENEFITS
OF
TRAINING F L
Drowning in flavourless wheyw
LOW-GI OCEAN PIE
MAKES 6
• Salmon, 2 fillets
• Smoked haddock, 2 fillets
shakes? Our protein-packed fish • A lemon, squeezed
• Carrots, 400g, chopped
pie will net you six days’ worth of • Sweet potatoes, 400g, chopped
slow-release carbs to keep your • Butter, 1tbsp
• Wholemeal flour, 1tbsp
muscles primed for performance • Unsweetened almond milk, 300ml
• Mature cheddar, 2 handfuls
and energy levels above water • Fresh parsley, bunch
• King prawns, 150g, cooked
• Spinach, ½ bag
METHOD
Step 1 Drizzle the fish fillets
with lemon juice and season.
Wrap in tin foil and bake at
TIME TO MAKE 200°C. Set the carrots and
40MIN potatoes to boil and, in a
separate pan, melt the butter
CALORIES on a low heat. Add the flour
355 FROZEN FISH IS OFTEN
A BETTER OPTION THAN
and milk, stirring to thicken.
Step 2 When the sauce is
PROTEIN FRESH BECAUSE THE creamy and cooked through,
23G NUTRITION IS LOCKED
IN AT SOURCE
season and add half the
cheese. After 20 minutes,
CARBS drain your veg and mash it
38G with the butter and parsley.
Step 3 Remove the fish and
FAT flake into a deep dish, adding
12G the prawns. Cover with the
white sauce and layer on the
spinach and mash. Score with
WORDS: ANNIE RICE | PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS | FOOD STYLIST: TAMARA VOS | ENAMEL DISH LAKELAND.CO.UK
a fork (extra credit awarded
for nautical designs), add
the rest of the cheese on top
and bake till gold and crispy.
AT £2.56 A PORTION,
IT’S CHEAPER THAN A
MEAL DEAL AND CLOSER
TO THE IDEAL MACRO
PROFILE
RUNNING ACROSS
UNPREDICTABLE
TERRAIN
MENSHEALTH.CO.UK
EDITED BY ERIC DOWN & MATT HAMBLY
I S
INSTANT UPGRADE
U G
Be-All
&
Holdall
WWhen a backpack
p is too casu
asual
s
l
and a briefcase impractical,
th well
this ll engineered
g d hybrid
h b d
h t the
hits th style
tyl sweett spot
p t
PHOTOGRAPHY
O OG BY JOBE
O LAWRENSON
SO
leather
l finish ensuring it won’t
look
l out off place in even the
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m chichi off offices.ff That’s
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MENSHEALTH.CO.UK
S CO UK MEN’S
’S HEALTH 125
25
STYLE • 05/16
THE ROUND-UP
BRITISH
BLOOD
SWISS
HEART
Never mind the 01
bezels, here come
the UK watch brands
making timely style
more affordable
PHOTOGRAPHY BY JOBE LAWRENSON
WORDS BY ALEX DOAK
02
H
ere’s one to tell your Swiss
friends: quite apart from
the Royal Navy’s mastery
in boatbuilding, the British
Empire’s transoceanic reach was due in
large part to London’s once world-class
watchmaking industry. Precision timing
was essential. Before the days of GPS,
there was no way of working out your
longitudinal position at sea without an
accurate reference on board.
Of course, the Empire collapsed,
dragging British watchmaking with it and
clearing the way for our Alpine friends.
But with precious little hope of a
high-end brand reestablishing itself on
these shores any time soon (a caveat:
Bremont), a new British watch has
emerged, riding – if not ruling – the
wave of style-led watch-wearing.
This is a type of watch linked not with
Britannia’s glorious past, but its thriving
modern pool of creative talent.
In keeping with the trend for artisanal
pedigree and provenance, the new
SET DESIGN: TOM ASHTON-BOOTH
COS £135 JM WESTON £650 CROCKETT & JONES £405 M&S COLLECTION LUXURY £75
THE EDIT
ANKLE DEEP
RIDING HIGH
Smart enough for the office but
cool enough for clubbing, Chelsea
boots are the most versatile
footwear you’ll buy all year
STYLING BY ERIC DOWN
WORDS BY MATT HAMBLY
165
Number of years
since the Chelsea boot
was patented by
J Sparkes-Hall
PHOTOGRAPHY: HEARST STUDIOS
PHOTOGRAPHY: HEARST STUDIOS
01
EMBRACE YOUR
SECOND SKIN
A suede bomber can’t be
worn lightly. As a heavier
alternative to cotton, it will
hang from your body rather
than drape it, so your best
bet is to go for as close a fit
as possible and wear it over
something clean and simple.
Like good quality denim,
suede relaxes with time, so
the keener the initial fit, the
better it will age.
“The beauty of suede
is that it has the ability
to make you look like
you’ve made an extra
effort, even if you haven’t,”
says Darren Barrowcliff,
the new head of design
at modernised Savile
Row tailor Hardy Amies.
“So a suede bomber can be
dressed either up or down
with a smart pair of trousers
or some minimal trainers
for maximum impact at
a moment’s notice.”
03
BRUSH THAT DIRT
OFF YA SHOULDER
To the casual eye, there’s
little difference between
a bomber and a blouson. The
two are certainly similar, but
the split comes in weight and
shape. Bombers tend to have
wider bodies for insulation,
while a blouson has a closer
fit, and because it’s lighter,
can be worn indoors without
raising eyebrows or a sweat.
Style semantics lesson
over, now a practicality note:
“There’s a simple way to
ensure clothes last longer
but people rarely bother to
do it,” says Barrowcliff. “Keep
your jacket in a suit bag when
hung up. Dust gathering on
collars requires repeated
brushing, which causes an
irregular wear pattern.”
When you do need to brush,
use one made of velvet to
lift the nap of the suede
and eradicate finger marks.
JACKET £1995
BELSTAFF
DENIM JACKET
£190 APC
ROLLNECK £30 M&S
JEANS £150
BLK DENIM
04
CURATE STYLE HISTORY
TRAINERS £345
PORTS 1961 There’s something inherently ’70s’ is no longer the
SUNGLASSES £580 ’70s about a suede Safari
LINDA FARROW grave insult it once was
BRACELET £295 jacket, thanks in no small thanks to top fashion houses
TATEOSSIAN
part to renowned French – Gucci, in particular –
designer Yves Saint Laurent reinterpreting sartorial
making it his signature look mainstays of the era:
in the disco decade. “But shearling, wide-lapelled
while it’s easy to fall into the jackets and even flares.
retro trap, it will only happen Needless to say, this stylistic
if you let it,” says Barrowcliff. journey is a path fraught with
“Wear your jacket with pitfalls and braved only by
a pair of quality, minimal the bold. Before you go full
trainers and the look will Starsky and Hutch, ease
automatically change.” in with a pair of loose-fit
Thankfully, looking ‘a bit stonewashed jeans.
JACKET £650
THE KOOPLES
SHIRT £30 TOPMAN
JEANS £98
ALLSAINTS
BOOTS £215 GRENSON
SUNGLASSES £140
WESTWARD LEANING
05
RIDE WITH THE PUNCHES
Investing in a suede biker this,” says Barrowcliff.
jacket is probably the most “On a darker jacket, scuffs
durable – and therefore and residual grime from
most cost-efficient – way trips uptown can add
of buying a piece of the character to something
nubuck action. Why? you’ll be wearing for
Because biker jackets years.” It might sound
aren’t necessarily meant like counterintuitive advice
to remain showroom-fresh. for an item with such a high
“Stains remain a big no-no, price point, but if you can
and light-coloured suede afford to, it’s best not to be
should always look clean. precious with this kind of
But otherwise, general jacket. It’s meant to look
wear-and-tear can actually lived-in and will only improve
complement a garment like the more it has been.
06
PHOTOGRAPHER’S ASSISTANTS: HANNAH ROSE AND WILL HARTLEY | STYLIST’S ASSISTANT: RICCARDO CHIUDIONI | MODEL: JB AT ESTABLISHED | GROOMING: ERNESTO MONTENOVO AT DAVID ARTISTS USING BUMBLE & BUMBLE | GROOMING ASSISTANT: DANILO BRANDIMARTE
PROTECT YOUR
VÊTEMENTS
The Western jacket –
essentially a denim jacket
made from anything other
than denim – is a smart way
of avoiding Canadian tux
accusations. Chocolate
brown, tan or even cream
suede will compliment blue
jeans, but you’ll notice we’ve
arranged those in order of
the likelihood you’ll spill red
wine on them. “You should
always get your suede
treated before you wear it,”
says Barrowcliff. “Lots of
brands offer this service in
store, but good drycleaners
should be able to help.”
The bottom line is that light
suede works best when it’s
pristine; trying to pass off
a claret stain as ‘part of your
jacket’s character’ will fool
no one. “As for spraying it
yourself… I wouldn’t advise
that,” says Barrowcliff.
Stockists
7 For All Mankind
7forallmankind.com
MAINTENANCE APC apc.fr
SAVE 02
Leave well alone
Acqua di Parma
johnlewis.com
AllSaints allsaints.com
Axel Arigato
If you find yourself rolling axelarigato.com
YOUR SKIN
If you’ve invested in some suede
abbout in a puddle of red
wine, Google is ready and
w
waiting with remedial
w
addvice, most of it courtesy
Balenciaga at
matchesfashion.com
Bally bally.co.uk
Bell & Ross bellross.com
Belstaff belstaff.co.uk
but are too scared to wear it, of old wives rather than BLK DNM blkdnm.com
trained experts. Some Breitling breitling.com
man up: with some insider SOS addvocate salt, while others COS cosstores.com
tips, you needn’t wear kid gloves suggest dabbing the stain
su Crockett & Jones
crockettandjones.com
w
with bread. Mahmood’s Cubbits cubitts.co.uk
ILLUSTRATIONS BY ADAM NICKEL
WORDS BY MATT HAMBLY
addvice is simple: “Don’t Dune dunelondon.com
touch it and don’t wet it.
to Elliot Brown
Juust let it dry and take it to elliotbrownwatches.com
a good dry cleaner. Often Emporio Armani armani.com
w
what you think will help Farer farer.com
makes a stain worse and Grenson grenson.com
sp
spreads the damage.” H&M hm.com
INSTRMNT instrmnt.co.uk
JM Weston jmweston.com
KG Kurt Geiger
kurtgeiger.com
Kilgour kilgour.com
03
Don’t come clean
La Portegna
laportegna.com
Larsson & Jennings
larssonandjennings.com
“The trick to cleaning
Levi’s Made and Crafted
suede well is being able levi.com
to maintain the texture,” Linda Farrow
says Mahmood. Treat it lindafarrow.co.uk
incorrectly and the leather Louis Vuitton
louisvuitton.co.uk
can either go stiff and M&S Collection Luxury
lose the soft feeling that marksandspencer.com
01
Spray tan
makes it so desirable –
not to mention expensive
– in the first place. To
M&S marksandspencer.com
Marc Jacobs at
matchesfashion.com
New Look newlook.com
“Suede protectors in the that end, Mahmood Office office.co.uk
form of sprays are the recommends, “only Officine Panerai
most obvious way to keep having your suede cleaned panerai.com
the stains off, but only professionally once a Oliver Spencer
oliverspencer.co.uk
if the application is done year or when absolutely
Orlebar Brown
correctly,” says Adil necessary”. Any more orlebarbrown.co.uk
Mahmood of Tower Bridge than that and you risk Perry Ellis America
Dry Cleaners. “We see a lot losing your touch. houseoffraser.co.uk
of coats and shoes that are Ports 1961 ports1961.com
water damaged in patches Russell & Bromley
russellandbromley.co.uk
because people haven’tt Schiesser at mrporter.com
sprayed them evenly.”
So, heed the advice on
the can: spray from an
04
E
Erase your past
Sekford sekford.com
Shore Projects
shoreprojects.com
arm’s length to ensure ““Even if your suede jacket tired, a suede brush will Sunspel sunspel.com
the coating is even iis hanging up and out of bring out the texture of Superdry superdry.com
Tateossian tateossian.com
and that it penetrates hharm’s way, it will inevitably the leather again, helping
The Kooples
the fabric properly. In otther ccollect dust across the to disguise small marks. thekooples.com/en
words, truly lasting beauuty sshoulders,” says Mahmood. And if all else fails, use Timberland
depends on it being morre ““If it’s not on your back an eraser to literally rub timberlandonline.co.uk
than just skin deep. tthen it should be in a bag.” out any blemishes. If only Topman topman.com
IIf you unwrap your garment eradicating a messy Wempe wempe.com
tto find it’s looking a bit hangover was so easy. Westward Leaning
westwardleaning.com
Y
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MH QUIZ
CARBS
NO.25
Q1\ Q4 \ Q5 \
Carbs cause weight gain, The growth of which vital organ has been Swerving carbs
attributed to the human race’s carb habit? won’t cause kidney
regardless of calories... damage…
A B
True False
A B C A A review in Nutrition &
Gut Heart Brain Metabolism concluded that
C Our cave-dwelling ancestors’ ability to cook a high protein intake has no
starchy foods helped fuel our powers of cognition, adverse effects in healthy people. In
A B according to The Quarterly Review of Biology. fact, a PLOS One study suggests
Myth Fact Your brain uses up 60% of the body’s blood-glucose, that going easy on the carbs can
and carbs make this energy more readily available. actually help your kidneys heal.
Q2 \
Which of the fo
following is totally carb-free?
A
A joke
A B C
Olive Oil Celery Whole Milk
W
A In most cases, oils are pure fat. Celery contains
just 2g of carbs per stalk, while milk tops the list
with 10g per 200ml glass. Most foods contain
at least low levels of carbs. Any snacks claiming
‘zero carbs’ will have required more processing
than the average Christopher Nolan plot.
Q3\
WORDS: NICKY WILLIAMS | PHOTOGRAPHY: PAVEL DORNAK AT HEARST STUDIOS, MITCH PAYNE,
Incurable
Inccu
ura
rabbllee sweet
swee
sw eet tooth?
tooooth
h??
Wh
Which
hic
ich
ch of
of ththe
hee b
be
bel
below
elow
low
oww mak
m
makes
ak
the
th
hee best
b
bes
est
st bbre
breakfast?
reak
reeakfa
ak
kffas
asst?
astt??
A HEARST STUDIOS, GETTY, DAN MATTHEWS, KEVIN SUMMERS, JOBE LAWRENSON
Eggs
Eg
gggs and
an spinach
on toa
on to
toast
oas
ast
st B
B
Baacon
Bacon
B
Bac coonn and
a maple Real
syyrruup
ssyrup p
C
A bowl
bowl
bow
bo wl of
o bran
f akkes
flakes
fla kees
B Scientists at Tel Aviv Uni found thatt caving in
to sugar
g cravings g earlyy in the dayy cann curb the B Food can be a drug, according to the American Journal of Clinical Nutrition. In a study
urge to binge later. Researchers advise including of overweight men, those who consumed high-GI carbs experienced activation in their
protein too, so if it’s pastry you desire, best wash ‘nucleus accumbens’ – a brain region triggered by narcotics and compulsive behaviours
it down with a shake. Not the McDonald’s variety. such as gambling. It’s time to start weaning yourself off the white powder.
Q7\ Q10\
How many days does it Carb-loading before cardio
take your brain to adjust
to a low-carb diet? makes you __% faster
A
A
21 30%
B
8
C
4
B
C
A Glucose is your brain’s primary fuel
source, reports Tufts Uni, so dropping
carbs plugs its supply. It takes the
20% 10%
brain three weeks to adapt to using
alternative fuel sources. If you have
a big work presentation coming up,
think less egghead, more potato head.
C Here’s how you can justify your extra-large sub: a study conducted by Loughborough University
Q8 \
Does going Paleo mean all
scientists found that men who hit the good stuff before a 30K treadmill time trial were 10% faster
than those who stuck to carb-light fare. However, if you’re looking to cut fat rather than seconds,
consider abstaining: you’ll run slower, but burn off far more stodge from your waistline.
carbohydrates are verboten?
A
Yes – sorry Q11\ Q12\
B
Which of these is the Which of these diets is most effective
Not necessarily best thing to reach for for weightloss?
after a tough workout?
B According to the journal Proceedings
A
of the National Academy of Sciences,
the teeth of early skeletons showed that Protein
they mainlined sweet acorns in the same shake
way you gorge gummies on race day. In
short: sweets are out; squashes are in.
B
Q9 \
Which sex is most likely to be
Banana
carb-intolerant?
C
A
Energy bar
Women A B C
B Eliminate all Cut carbs a few Reduce your
Men A While a banana will stop you carbohydrates times a week calorie intake
keeling over, you want a snack that
will help you rehydrate, while also B Intermittent carb-cutting is the best route to take if you
B Next time your date’s picking chips sending amino acids to your muscles, want to reduce both your weight and cancer-causing
off your plate, hold off on the hand says UT Austin. Your body’s ability insulin spikes, according to the American Association
slaps. An American College of Chest to absorb protein increases by 50% for Cancer Research. Eating your eggs without soldiers
Physicians study showed men find it after a workout – don’t waste this and fish without chips two days a week is enough to see
harder to metabolise carbs. You were opportunity on honey-coated oats. a difference. Consider it the 5:2 diet for realists.
ordering the tartare anyway, right?
Q13\ Q15\
Which supplement should you take if Reducing your carb intake too 5%
of your calories will see you…
…
you’ve committed an act of carbicide? A Gain a six-pack
B Gain body fat
A C Get tired and moody
oody
ood
odyy
BCAAs C There’s no benefit to cutting g your carbs
to 5% of your total calories, compared
p with 40%, saysy
Arizona State Uni. In their studdy, weightloss
g of high
g and
low-carbers was similar, but thhe less ppuritanical of them
B reported having more energy – and being less ‘hangry’.
Probiotics
Q16\
What’s the latest you
Q17 \
How does cutting
should eat your carbs? carbs affect your
C A
immune system?
Vitamin D Lunchtime
A
Boosts it
B B
6pm No effect
C
Weakens it
C
It doesn’t
matter A Eating carbs before
a workout cuts your odds
C Though many preach that of sickness, reports Loma
B If you’ve woken up next to the carcass of a stuffed-crust disaster, a dose of the later in the day you eat Linda Uni, supercharging
probiotics will help your gut cope, reports Science Translational Medicine. No carbs, the more fat your your levels of cytokines:
supplements to hand? Pick up a tub of live yoghurt on your walk of shame. body will store, there’s not signalling molecules that
a single scientific paper regulate immunity. Slow-
to back this up. Setting burning carbs such as
Q14\ yourself a curfew can deter
late-night bingeing, though.
oats are your medicine.
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O
A S #24
Q S ON
QUESTION
What free
re
resource
esource can
halve your
gym
g m time with
und
u diminished
results? A S
ANSWER
I
Imagination
n
S
done.
d
leept
we
p thr
weig
weights
hroough this morning’s
h session? Go to your room
now and think about what yyou’ve
No really,
ll we mean it: new researchh
shows that simply visualising g a past presses, bench
b h presses and d triceps
MENTAL METTLE WILL
SEND YOUR MUSCLE workout will make you stronger. extensions. Now, here’s the mental bit:
MASS
SS SKY-HIGH
S G h l the
While h interplayl between
b mind d andd for the second four-week stretch,, some
m
muscle is well established, scientists at off the participants
p p replaced
p halff off
Germany’s
G University of Giessen claim their
t workouts with ‘fantasy sessions’
y can replace
you p some off your
y sweat in
i which
h h they
h inwardlydl rehearsed
h d their
h
WORDS: SCARLETT WRENCH | ILLUSTRATION: PETER CROWTHER
sessions withh imaginary ones, “without h p Byy the end of the study,
reps. y the
any considerable reduction off strength g v l
visualisers h d boosted
had b d their
h strength gh
h d around
gains”. Try getting your head d byy upp to 4%, compared
p to 5% in those
that.
th t In their
h study, d participants were w trained for eight weeks straight.
who
asked to train three days y a week for y
So, next time you’re stuck in rush hour
four
f weeks, performingf g calff raises, legg traffic,
t go somewhere else in your head.
J tryy to keep
Just p your
y fantasy
f y sessions
specific,
s focusing on individual muscle
contractions. We’re calling
ll g this
h one the h
thinking
t man’s strength plan.