Your LastMinuteWeightloss Special! 09
SEPT 2016 £3.99
“WE DON’T FIGHT WHEN WE’RE FULL. WE FIGHT WHEN WE’RE HUNGRY” CONOR MCGREGOR P50
LOSE YOUR GUT! Get Stronger & Leaner In Just One Hour A Week
OLYMPIC MUSCLE SECRETS
UNLIKELY SUPERFOODS (STARTING WITH CHEESE )
THE NEW SCIENCE OF CARBS It’s Good News, By The Way...
HEALTH TOURISM FOR BREXITERS!
9 771356 743132
FIGHT FAT AND WIN! With Conor McGregor In Your Cornerp50
FOOLPROOF 6-PACK HACKS LIFT LESS FOR TWICE THE GAINS
7APPS THAT’LL SAVE YOUR LIFE FITNESS
THE WORLD’S TOUGHEST RACE MIND
LEAVE WORK EARLY TODAY! CONOR MCGREGOR, 28, THE UFC’S HARDEST HITTER
IN THIS ISSUE
THE CHOICEST CUTS FOR A LEANER PHYSIQUE
ON THE COVER P41 LIFE-SAVING APPS Your iPhone isn’t the fitnesskiller it’s dialled up to be. This is how to update your health
P69 LEAVE WORK EARLY! Why getting out on time will make you 65% more productive. Call HR...
P88 EARTH’S HARDEST RACE Join the elite athletes who test their fortitude across the wild islands of the Baltic Sea
P72 SIX-PACK HACKS T-minus 31 days to take-off? Fret not. Our day-to-day plan will get you abs for departure
P102 OLYMPIC MUSCLE
COVER CREDITS PHOTOGRAPHY PETER YANG
Team GB dietitians and top chefs turn dull fitness food into gold-medal indulgence
+ UNLIKELY SUPERFOODS Man cannot live on glutenfree bread alone. Fortunately full-fat cheese (p24), ribeye steaks (p32) and chocolate (p66) are just some of the foods the latest health science has reintroduced to your fitness recipe book COVER CREDITS PHOTOGRAPHY TURE LILLEGRAVEN
Love me Tinder: are dating apps making us reckless? p80 MENSHEALTH.CO.UK
MEN’S HEALTH 9
09/16 LAST-MINUTE WEIGHTLOSS SPECIAL
P23 GET-UP TO CUT DOWN
P35 THE DRINKING M MAN’S GUIDE
P128 LET YOUR HAIR DOWN
Start shifting the sandbag to build all-over athleticism with our one-move workout
Going out out? Our glass-half-full manual will make the morning after less bilious
The pompadour is no more. This season it’s low-maintenance mops for follicular props
P26 SUPERSIZE YOUR STRENGTH
P63 GIVE CANCER THE BRUSH OFF
P144 A LITTLE LESS COMPLICATION
DeFranco’s Gym trains NFL and WWE stars. Find out how they make the big men bigger
The humble toothbrush bristles with a new benefit in the fight to clean up The Big C
Our pick of the high-end watches that put timeless design above bezel boasting
P45 DO NOT DISTURB (YOUR GAINS)
P96 BREXITERS’ HEALTH TOURISM
P146 COS CÉLÈBRE
If the hotel gym is light on heavy metal, use our tips to train easy without losing size
Reboot your body over a long weekend with Europe’s most affordable medical hotspots
Become Be eco comee a new ew modernist mod odernist st with advice a vice ad ce fro from om me menswear s ear’s ’ss S Scca cand di m miiniim maalilst st-i t-i - nn-chief c e
P17 CARBOHYDRATES: RELOADED
P37 UNPOUND THE PAVEMENT
P32 THE MATURE CHOICE
Still stocking up before race day and cutting back for the beach? It’s time for an update
Joint pain isn’t all it’s cracked up to be. Find out how to ease your aches for a new PB
Aged beef is a gourmet trend with a good cut of health. The steaks have been raised
P29 HIIT OR LISS?
P38 SURVIVAL TACTICS
P42 GET UP ON YOUR GRILLS
We pit interval training against steady-state cardio to see which delivers a better burn
Adventure race season is here. We trial the class claiming to get you ready for anything
We test the kit that transforms bland BBQ into an al fresco protein fest par excellence
P30 CHEAT YOURSELF LEAN
P50 CONOR MCGREGOR
P46 BROWNIE POINTS
Strict adherence to a monastic diet slows your progress. You do want fries with that
MH spends a day in Las Vegas with the UFC’s hard-hitting, fast-talking superstar
Have your cake and be fit: our indulgent recipe is a sweeter deal for your waistline
10 MEN’S HEALTH
THE EXPERT PANEL THIS MONTH’S SQUAD OF SPECIALISTS IS HERE TO HELP YOU REACH THE TOP OF YOUR PERSONAL FITNESS PODIUM
HEAL THE LOVE
LET’S GET MINIMAL
DR MICHAEL RAYMENT
Mobility guru Starrett reveals how to counteract damage done by your 9-5 and show off the abs hiding behind p poor p posture p72 p
Are dating apps sending STI rates off the charts? Sexual health clinician and epidemiologist Rayment shares the stats p80
If you’re wont to agonising about formalwear, relax. Universal Works’ founder advises on a pared-down way to dress up p132
R RAISE THE STEAKS
BEE FIGHTING FIT
SUFFER NO FUELS
Tap into your inner epicure with the new wisdom on old-aged steak courtesy of Reid, executive chef at M Restaurants p32
Want the supple physique and brutal strength of a UFC fighter? Find out how this month’s cover star does it on p50
Boxing nutritionist Ellison shows you how to play your carbs right for elite training fodder worthy of an Olympic champ p102
TOBY WISEMAN DEPUTY EDITOR
ASSOCIATE EDITOR (STYLE)
COMMISSIONING EDITOR (PRINT & DIGITAL)
JUNIOR FITNESS EDITOR
ASSISTANT DIGITAL EDITOR
ASSISTANT DIGITAL EDITOR
GROUP PUBLISHING DIRECTOR SALES DIRECTOR BRAND DIRECTOR FASHION BRAND EXECUTIVE ACCOUNT MANAGER ACCOUNT MANAGER GROUP CREATIVE PARTNERSHIPS DIRECTOR CREATIVE PARTNERSHIPS DIRECTOR CREATIVE PARTNERSHIPS ART DIRECTOR CREATIVE PARTNERSHIPS ART EDITOR SENIOR PROJECT MANAGER PROJECT MANAGER PRODUCTION MANAGER HEAD OF MARKETING MARKETING AND EVENTS EXECUTIVE PRODUCT DEVELOPMENT MANAGER OFFICE MANAGER AND EVENTS EXECUTIVE DIRECTOR OF COMMUNICATIONS PR MANAGER VP, STRATEGY & PRODUCT MANAGEMENT CHIEF DIGITAL OFFICER MARKETING AND CIRCULATION DIRECTOR MANAGING DIRECTOR, BRANDS
ALUN WILLIAMS GEORGINA PARROTT TOM LAKE TOM SPRATT NATASHA BAILEY MELANIE MCKINLAY ANDREA SULLIVAN MORGAN HARRISON-DOYLE BEN BRILEY AOIFE KAVANAGH VICTORIA STEPHEN KATHRYN TAIT ROGER BILSLAND JANE SHACKLETON MEG STEPHENSON MARK PEACOCK MEGAN BLACKBURN LISA QUINN BEN BOLTON LEE WILKINSON DARREN GOLDSBY REID HOLLAND MICHAEL ROWLEY
THIS ISSUE IS BROUGHT TO YOU BY… 11 PERSONAL TRAINERS
11 STYLE AUTHORITIES
1 UFC PRESIDENT
8 TOP TABLE CHEFS
1 MMA SUPERSTAR
1 MUAY THAI WARRIOR
5 SCANDI SWIMRUNNERS
1 X-RATED BLOGGER
4 RESEARCH SCIENTISTS
1 ORTHODONTIC EXPERT
3 SEXUAL HEALTH CONSULTANTS
AND 1 OLYMPIC GOLD MEDALLIST
12 MEN’S HEALTH
CEO, HEARST MAGAZINES UK
ANNA JONES HEARST-RODALE JOINT BOARD OF DIRECTORS PRESIDENT AND CEO, HEARST MAGAZINES INTERNATIONAL
DUNCAN EDWARDS CHIEF FINANCIAL OFFICER, HEARST MAGAZINES UK
CLAIRE BLUNT SENIOR VICE PRESIDENT, RODALE INTERNATIONAL
ROBERT NOVICK MEN’S HEALTH IS PUBLISHED IN THE UK BY HEARST RODALE LIMITED, A JOINT VENTURE BY HEARST MAGAZINES UK, A WHOLLY OWNED SUBSIDIARY OF THE HEARST CORPORATION, AND RODALE INTERNATIONAL, A DIVISION OF RODALE INC. MEN’S HEALTH IS A TRADEMARK OF, AND IS USED UNDER LICENCE FROM, RODALE INC. HEARST RODALE LTD, 33 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 HERON, THE BENTALL COMPLEX, COLCHESTER ROAD, HEYBRIDGE, MALDON, ESSEX CM9 4NW. DISTRIBUTION BY COMAG. PUBLISHED 11 TIMES A YEAR. CONDITIONS APPLY. FOR ANNUAL SUBSCRIPTION RATES, PLEASE CALL OUR ENQUIRY LINE ON 0844 848 1601, INTERNATIONAL +44 (0)1858 438794. BACK ISSUES, CUSTOMER ENQUIRIES, CHANGE OF ADDRESS AND ORDERS TO: MEN’S HEALTH, HEARST MAGAZINES UK, TOWER HOUSE, SOVEREIGN PARK, LATHKILL STREET, MARKET HARBOROUGH, LEICS LE16 9EF (0844 848 5203; MONDAY TO FRIDAY, 8AM-9.30PM AND SATURDAY, 8AM-4PM. CREDIT CARD HOTLINE: 0844 848 1601). MEN’S HEALTH, ISSN 1356-7438, IS PUBLISHED MONTHLY, 11 TIMES PER YEAR BY HEARST RODALE LIMITED. C/O DISTRIBUTION GRID. AT 900 CASTLE RD SECAUCUS, NJ 07094, USA. PERIODICALS POSTAGE PAID AT SECAUCUS, NJ. POSTMASTER: SEND ADDRESS CHANGES TO MEN’S HEALTH C/O EXPRESS MAG, PO BOX 2769, PLATTSBURGH, NY 12901-0239
EDITOR’S LETTER WHATEVER YOUR FIGHT, WE’RE IN YOUR CORNER
STI rates are exploding. Do dating apps and medicine make a dangerous couple?
Workout lore says beach bodies are made in the winter. Our potent compendium of 11th-hour tips begs to differ
We join up with Team GB to turn puritanical sporting fare into five-star fitness fuel
MH meets the men who brave the Baltic to compete in one of the world’s most extreme tests of endurance
If you’re going to cheat, cheat big. We explain why going large will keep you lean
Clock off early on Friday and return a new man Monday. This is our cost-cutting guide to post-Brexit health tourism
CONOR MCGREGOR WILL NOT STAND FOR YOUR EXCUSES
icking a fight with boxing isn’t hard. Note that’s boxing, not a boxer – you’re welcome to choose the latter, though I will hang back like the coward I am. No, my point is that h pugilism gl as ssport is easily l repudiated: d d it’s primitive, innane. Boxing hhas the Rules h Queensberry b l and an aristocratic hheritage g to lend l d iit respectability. b l But to paraphra h se Muhammad h d Ali, l it can also l be crudelyy described as a lott of white h men watching h black bl men beat b eachh other h up. Then UFC – boxing and h there’s h b dm martial arts’ feral lovechild. A theatre off vioolence f that rise to the h has h given g h apotheosi h is off the thug. Commercialised savageery. Dogfighting gf g g in pants. Surely no civiilised man can justify j f its worth or virtue? And d this h is where h I step in and d saay: yes I can, and d yes I will. ll Conor McGregor, poster boy off the MMA world ld and d this h month’s h cover star, might c in gh seem an unlikely l k l witness to call making this argument. After f all, he’s the
flashy, shit-slinging braggart who seems to relish the base inhumanity of messing up his opponents. A man who, beneath the garish bespoke suits paid for with blood money, bears a tattoo on his chest of a gorilla feasting on a human heart. But in our intimate profile you will learn things that may surprise. Here is a man who used an innate talent to drag himself out of a life of drudgery and unruliness. His is a rags-to-riches story built on an incredible work ethic and a willingness to challenge received wisdom. He is thoughtful yet fearless; supremely mentally and physically fit. It is too easy to dismiss pro fighters as mindless and lacking any conscience. But as McGregor’s interview reveals, he knows well the potential consequences of his actions. Yet he tries to elevate his sport beyond savagery, to find beauty in the brutality. Whatever your feelings, it makes for one hell of a spectacle.
TOBY WISEMAN BSME EDITOR OF THE YEAR MEN’S HEALTH 15
ASK MH FROM DONUTS TO DO NOTS, WE HAVE THE ANSWERS THE BIG QUESTION
Q I’M DROWNING IN
BEACH-BODY CARB CONFUSION. MY PT SAYS MORE, BUT THE TABLOIDS SAY LESS...
WORDS: ALEX HARRIS
Ah, the age-old question. You’re not alone in this bewilderment. But the blame doesn’t fall entirely on inconsistent tabloid headlines; even nutrition scientists can’t seem to agree on the carb/no carb contention. The latest research, however, points to some surprising facts. Let’s take your personal fitness endeavours: endurance athletes have always been told to guzzle carbs like they’re going extinct. But in a new study, triathletes who abstained from
CARB ON, CARB OFF Use carb-cycling to get in shape for the sand LET US FLOAT AN IDEA: CARBS WON’T MAKE YOU BLOW UP
carbs after intense evening training, and stayed off them until after a lighter session the next morning, not only lost body fat but cut their running times by 3%. Their carb-loading brethren saw no such improvements. Conversely, men simply training for a beach body need more carbs than accepted wisdom claims. That’s why your PT is encouraging you to eat more sweet potatoes. If you’re hoping to marry the two goals, you need the best of both worlds: carb-cycling.
i/ TRAINING DAYS PT David Kingsbury trains A-listers such as Hugh Jackman. On gym days, he suggests adding sweet potatoes or rice to your supper and even breakfast. ii/ REST DAYS When not training, ditch carbs. Or use the method from the triathlon study: train in the evening then eschew carbs until after the next day’s gym session. iii/ RACE DAYS Hold the gels. Your normal diet will meet your needs up to a half-marathon, says sports medic Dr Jordan Metzl. You don’t need two bananas for a 10K either.
MEN’S HEALTH 17
ASK MH THROWING SUNBATHING SOME SHADE AM I NORMAL? MY EYESIGHT IS CRAP AT THE OFFICE. WHAT GIVES?
LIAM, SCUNTHORPE If your desktop’s a blur but the opticians can find nothing wrong with you, have faith – science is catching up with this malady, and all the other ocular rifts brought on by our modern lifestyles. One issue of which you might be aware is the gradual, insidious damage done by blue light from screens. But a far more likely culprit could be stress. With a deadline looming, you blink less and can develop ‘computer vision syndrome’, which is symptomised by dryness and discomfort. “Keep any screen 16in from your face and bump up the text size,” says Dr Mark Rosenfield, a professor at SUNY College of Optometry. The stress hormone cortisol also leads to impaired retinal function and can result in a condition called central serous chorioretinopathy, a build-up of liquid that causes blurry vision. Thankfully, a simple way to combat this is with a workout, so train your vision on that.
I’M ONLY 30 BUT MY KNEES PROTEST EVERY TIME I GO FOR A RUN. WHAT AM I DOING WRONG?
TRENT, SOMERSET It’s probably less to do with your age than your job. Desk-jockeys are wont to ignore the importance of mobility work required of a man who sits for 10 hours a day. More often that not, your knees are unlikely to complain as the result of an actual knee problem (though of course, if the pain is severe, see your physio or GP). In men, you can almost always point to the hips. Tightness here hinders proper joint movement, causing knee trouble, and simply opening them up will reduce pain and boost speed. Your move? Some seriously deep lunging. Starting in a press-up position, take one foot to the outside of the hand on the same side. Breathe out to place your forearm on the floor, elbow nestling into your instep and hold for a beat. Now take the same arm and reach up to rotate your chest. Hold for a few seconds then switch sides. Aim for five on each leg before your run and after, if you have time – which you will do with a new PB. 18 MEN’S HEALTH
FOLLOW THE GOLDEN RULE AND DON’T GO OUT UNCOVERED
WILL A BASE TAN PROTECT ME AGAINST SKIN CANCER? THOM, CARDIFF
It’s a fair question, when you consider that 46% of men surveyed by dermatology scientists consider this a perfectly acceptable way to dodge any damage. But you couldn’t be more wrong. And if that scares you, we’re not sorry, because it damn well should. Starting the summer with the delusion that laying down some base bronzing – whether on a sunbed or just in the park – somehow enables you to better deal with UV rays is skin suicide. Use a decent SPF like the smarter 54%.
DOES IT WORK?
ARE MEDICAL APPS MORE THAN JUST DIGITAL QUACKS?
JAMAL, LONDON Hold the phone. With the NHS buckling ever closer to its knees and patient demands higher than ever, even institutions as reputable as Cambridge University are looking to apps as a way to help people stay healthy. Here are three of the best currently available:
i/ FACE TIME
ii/ HOUSE CALL
iii/ HEART TRACK
Perhaps your ailment is embarrassing or maybe you simply don't have the time to queue for five hours at your local surgery. Either way, Push Doctor allows you to engage in video facetime with a vetted GP, who can assess your illness online. They can even send you a prescription.
If someone said you could summon a medic to your door with the tap of a GPS map, you’d think they were the ones in need of medication. Except GPDQ does just that. Pay £120 and you’ll be assessed in person by the nearest GP. For a bit more cash, you can have medication sent within hours.
Stanford Uni has created an app that allows you to monitor your heart via all the normal cardio measures (resting BPM, max during exercise, and so on) but with an added eye on your CV disease risk. MyHeart Counts stores your data as part of a large population study, too.
PHOTOGRAPHY: MICHAEL HEDGE | SUNGLASSES BY LOCAL SUPPLY
EDITED BY TED LANE
GYMS,, 119 SMALL BIG RESULTS PAGE G 455
17 HOTTER GRILLS H S FOR HEALTHY Y S APPETITES PAGE 42
YOUR 15 Y P PHONE’S S HAPPY S SIGNAL BOOS BOOSTERS S P PAGE 41
FAT LOAD D OF 2 A GOOD PAGE P 24
T A F Y D BO RS O T O
7 SUPERSIZED BINGES THAT BURN KCALS PAGE 30
016 2 R E B SEPTEM 1
9 S STEAK OUT O HEALTH H PAGE G 32
11 BOOZE PROOF YOUR SUMMER PAGE 35
FLOOR OO FLAB B FOREVER R PAGE G 233
MEN’S HEALTH 21
01 BUCKETS OF S MUSCLE
01 LAID OUT O
BUILD YOUR ABS ON SAND
Lay flat oon your back on the t e floor f oo with the sandbag slung oveer your right h shoulderr. Place your y right hannd on top of it to keeep p the bag firmly in place. So far, soo easy. y
Craft a rock-solid six-pack with the SANDBAG GET-UP and lay the foundations for some seriously athletic fat burning
WORDS: LOUEE DESSENT-JACKSON | PHOTOGRAPHY: PHIL HAYNES | GROOMING: NAT SCHMITT
he traditional get-up is as much a test of balance as it is of brute stre ength; g to purists it’s the u ultimate total-body move. But go o against g the grain, subbing your standard kettlebell for a sandbag,, and y you’ll torch extra belly fat and d strengthen g your core by creating a tidal t wave of even greater instability. y “When you’re holding a weight with an extended arm, shoulderr stability y acts as a limiting factor,”” says y PT Leo Savage of Third S Space in London. “You’ll need to keep y your core activated from start rt to ﬁnish s or face folding under the e sandbag.” This is bad. Better is that this move ve delivers a crushing blow w to lingering fat by recruiting ng all the major muscle gro oups in your lower body, upping g your energy expenditurre and calorie burn. Do 5 reps with w the sandbag on each sho oulder for 3 sets in total, resting g as much as you need and going slow – it should take you about 155 minutes. The better your form the more calories you’ll pour out. Four sessions a week is enough to see serious grains. Sorry, gains.
Bend your right knee and plant your foot on the floor. Brace your core and crunch forwards, rising on to your left elbow before extending your left arm to prop yourself up. Brace yourself.
T BEST THE EEXERCISE YYOU’RE NOT DOINGG N
03 ON ONE KNEE Use your left hand to keep you steady as you raise your hips off the floor. Bring your left leg back and under your body, finishing in a kneeling lunge position.
WHAT YOU’LL GAIN
A BALANCED PHYSIQUE MENSHEALTH.CO.UK
02 LEG UP
04 MAKE A SSTAND Drive throug gh your legs to stand d up, keeping youur core tight. Reversse the h process to return t to t the start, sw wapping g the bag to your left f shoulder aftter five f reps. Only 25 to go… g …
FAT AND FICTION
HEALTH N S D NEWSFEED
MILK THE BENEFITS News that dairy doesn’t just dial down diabetes but also safeguards your cardio health means a fat cheese sarnie is a legitimate indulgence
THE GOOD, THE FAD AND THE UGLY Not all fats are equal. The American Heart Association reveals those to devour and those to disown
24 MEN’S HEALTH
SPREAD IT DROP DIETS. MAINLINE THE GOUDA STUFF
Polyunsaturated fats in tofu contain omega-3 and -6, which benefit both heart and brain. Another reason for vegans to be smug.
BEYOND THE HYPE A little goes a long way. Coconut oil’s sat fat is fine to a point, but with 20% more kcal than butter, don’t let its cred make you portion size-blind.
GET FROZEN OUT The artificial trans fats in that frozen margherita pizza are a diabetes spark plug on a par with sugar. Overindulge at your peril.
WORDS: TED LANE | PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS | ADDITIONAL PHOTOGRAPHY: GETTY
dairy can still deliver for you. The same ﬂuctuations in blood sugar that lead to the disease cause damage to both your heart and your blood vessels, increasing your chances of suﬀering a stroke or developing heart disease by 71%, according to the American Diabetes Association. But a fatty acid in dairy products called trans-palmitoleic acid has been found to lower insulin levels, in turn increasing insulin sensitivity and stabilising blood sugar to gird the circulatory system. The best source of these across-the-board beneﬁts? Cheese. Pass the pickle, please.
Smear toast with monounsaturated fat from peanut butter. It reduces bad and raises good cholesterol to cut your risk of CVD and stroke.
CURD YOUR ENTHUSIASM
at’s well-publicised return from nutritional exile is maturing into a dietary redemption story of cinematic proportion. Adding to recent news that high-fat foods slim your waistline, cutting-edge research from America reveals that the dairy we’ve been programmed to dodge could loosen diabetes’ grip on Britain’s love handles. In fact, Tufts University scientists found that people with higher levels of dairy fat in their systems reduced their type-2 risk by a supersized 46%. While you might not fall among the one-in-11 worldwide who deal with diabetes (or be close to joining them), full-fat
LAY IT ON THICK
THE BEST GYMS IN THE WORLD
JOIN THE BIG LEAGUES
Famed for its high-spec gear and atmosphere of intense kinship, at DeFranco’s Gym in Texas you can test your mettle against stars of the NFL and WrestleMania
The number of seasons NFL linebacker Brian Cushing has played with the Houston Texans since graduating from the University of Southern California. Cushing has been training with DeFranco since the age of 16.
26 MEN’S HEALTH
GYM DEFRANCO’S GYM
LOCATION AUSTIN, TEXAS
This is one of the Onnit Academy’s signature tools, along with battle ropes, sandbags and weighted vests. It’s available to buy through the Academy shop, along with the full range of supplements and merch.
WORDS: LOUEE DESSENT-JACKSON
f the nosebleed-heavy metal doesn’t intimidate you, then the prospect of sharing your squat rack with an NFL linebacker might. But the idea that a sporting career or just physical toughness carries weight at DeFranco’s is a misconception. “It doesn’t matter if you come in as a 400lb guy, there’s an atmosphere of mutual respect,” says founder Joe DeFranco. Head through the obligatory shake bar and you’re able to take in the full DeFranco’s experience. Based in Texas, at the 10,000sqft ﬂagship site of health and ﬁtness Onnit Academy, heavy-duty strength equipment sits alongside a 75ft strip of turf where prowlers are used to hone devastating power. Even if you are only here to throw some iron around, you’re just as likely to slam tyres with a mace as curl a dumbbell, in an atmosphere that’s overseen by posters of the gym’s most famous alumni hanging on the walls. But you won’t ﬁnd anyone skipping the foam roller, either. “When people see our guys doing 60in box jumps on YouTube, they don’t appreciate the time dedicated to recovery,” says DeFranco. His coaches have seen NFL athletes through 12 injury-free years – no mean feat when three-to-four years is considered an average career. In the name of “total human optimisation”, you’ll ﬁnd a cryotherapy chamber and infrared sauna next to the locker room. All that DeFranco asks for – on top of $125 per session – is enthusiasm and an open mind. “I can be a bipolar coach depending on the client,” he reveals. “If you’re a ﬁrst-timer we’ll make you comfortable, letting you know we care about your goals. But if you come with a cocky attitude, we’ll put you down… respectfully.” Check your ego at the door.
04 AMERICAN MUSCLE
$1320 The cost of 12 training sessions with a DeFranco’s membership (about £85 per workout). The price includes a full physical assessment, bespoke plan and a guarantee from the coaching staff to deliver on results.
APOCALYPSE “We encourage everyone to pair weights with sprints,” says director of sports performance Cameron Josse. “If nothing else, our focus on functional performance will give you a chance of surviving a zombie apocalypse.”
RING CRAFT WWE star Paul ‘Triple H’ Levesque approached DeFranco’s in 2011 with the aim of staying mobile enough to play with his kids. Now approaching 47, he’s added lean mass for the first time in years and is back in peak shape.
MEN’S HEALTH 27
VERSUS INTERVALS VS STEADY-STATE
IGNORANCE IS LISS
HIIT OR LISS?
Is fast and breathless the new normal? Or does lowintensity, ntensity, steady steady-state state (LISS) still stil win the race? MH gets ets up to speed on the optimum approach to fat loss
Percentage of your max HR you should aim m for during steadystate cardio to hit th he fat-burning zone
Go all-out for a short burst, rest, repeat and you can burn this many y calories in an hour**
Popularised by physician Izumi Tabata, the ‘20sec on, 10sec off’ protocol is all you need for maximum effect on both ﬁtness and weightloss in less than 5min
Anything under that and it’s not really worth the effort, right? If you can power through for longer, however, you’ll burn as many as 10kcal/min
Lunch hour friendly
Your metabolism keeps burning calories long after you hit the showers. A short daily session can cut 5% body fat in just 45 days * UNIVERSITY OF WISCONSIN-LA CROSSE | WORDS: SAM ROWE | PHOTOGRAPHY: GETTY
Southern Illinois University
Endurance boost BURNING TRUTH
Better blood ﬂow
Going slow sheds pounds, but not quickly. Training for 12 weeks can shift an average of 7lb, although some men will lose less Queensland University
Desk sweats (EPOC)
Can limit growth
HIIT increases your number of fast-twitch muscle ﬁbres, for power and size. Too much too often, however, can threaten mass
Time consuming FIBRE CLASS
Stockholm Department of Clinical Physiology
Slow-twitch ﬁbres used during LISS provide their own source of energy, which sustains force for a signiﬁcant endurance boost American Council of Exercise
THE MH VERDICT: HIIT WINS! Supercharged fat burn, transferable gains and the inimitable thrill of a beasting – all in a fraction of the time. You’ll feel it the day after, but what’s a workout for if not sweaty eﬀort? Leave gentle rowing to the old guard – HIIT’s hare beats the LISS tortoise every time. MENSHEALTH.CO.UK
MEN’S HEALTH 29
GO LARGE TO CUT FAT
THE BIG DEALS
WEIGHTLOSS NEWSFEED NEWSF
MAKE CHEAT DAYS NO SMALL FRY An impromptu portion of
Unsure what 2700kcal looks like? Here are five greedy visual representations
5½ Burger King Whopper Sandwiches 148g protein
crisps won’t cut it. Go all-in and you can boost your fat-burning endeavours with a gut-busting treat
jars of Meridian Crunchy Peanut Butter
30 MEN’S HEALTH
2 Pizza Express Hawaiians summer abs lead you to interpret even the smallest lapse in eﬀort as total failure. This sets oﬀ what psychologists call a ‘capitulation cascade’ or, in other words, the ‘I may as well ﬁnish this entire grab bag of Twiglets and chuck it all in’ eﬀect. Zero-tolerance approaches put untenable strain on your motivation, which makes temptation ever more enticing. The answer to ensuring your weightloss endeavours stick? Don’t excuse away small slip-ups by manufacturing an impromptu cheat day. Instead, plan ahead by scheduling 24 hours to knowingly consume (and therefore fully enjoy) double your day-to-day calorie intake. It’ll fatten up your willpower and make eating clean for the remainder of the week a far more palatable experience.
MATCH THE ROCK’S FOOD PLAN FOR A METABOLIC BURN
26 scoops of MyProtein Impact Whey Powder
13¼ pints of Guinness
32 units of alcohol
WORDS: TED LANE | PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS | ADDITIONAL PHOTOGRAPHY: GETTY
heat days have muscled their way into the common consciousness of gym bros and belly-burners alike through #hashtags and Dwayne ‘The Rock’ Johnson’s ludicrous plates of pancakes. But dietary misdemeanours, planned or otherwise, have generally been viewed as hopeful excuses, rather than hard science – until now. A study published in Consumer Psychology journal has concluded that hedonistic deviations boost your dieting drive for a leaner waist in the long run. Researchers compared a strict 1500kcal diet to a 1300kcal plan coupled with a 2700kcal Sunday splurge. Those participants who indulged showed increased self-control on dieting days and came up with better strategies to overcome temptation during the week, despite following a more restrictive meal plan. The scientists believe that strict nutrition schedules in pursuit of
T HE H
E A LT H
S N O B’ S
Youth is wasted on the tongue. Extreme rem eme aged meat is the freshest epicurean ean trend tre rend end and one your PT will have little beef eef with. h. This is how to make the mature choicc e A WAITING GAME
i) WET-AGED RIBEYE As the name suggests, wet-ageing is about introducing moisture. The beeff is vacuum-sealed in plastic. “Natural juiices d from the beef tenderise the meat and make it more flavoursome and juicy,” sa says Reid. “It’s almost like a marinatioon.”
i ) ONE-WEEK DRY-AGED ii Dr Dry-ageing occurs in purpose-designned d chambers where the temperature and ch d hu humidity are closely controlled. Afterr se most seven days, the steak is still young; m ageing occurs over one or two weeks. ag Conssider it a warm-up for your tastebuds. C s..
i ) SIX-WEEK DRY-AGED iii) Anytthing over 21 days is conside A dered d ‘ vily aged’. By now, the beeeff will have ‘heav l about lost a 18% of its moist sture. As it dries,, the h oouter layer become mes jerky-like k l k (and ( d n in a good way) not y), so needs d to b be cut away, leaving thhe tender flesh away f behind..
iv) SIX-MONTH DRY-AGED This is the ‘blue cheese’ of meats, with a strong umami flavour. The cut’s weight will have reduced by up to 40%, but that’s just water loss. Its nutrients – iron, selenium, zinc and energy-boosting B vitamins – remain deliciously intact.
ME AT OF T HE IS S UE As witth people, some steaks age betterr than A h others. h s. Reid fa avours the ribeye: “Fat acts as a p protective coat, so s there’s less lost to tough skin.” He suggests ignoriing health-hipster lore and lookin ng for cows t that have been fed grass and grain. “It enhances e h the ma arbling and gives the beef richne ess.” The he more your meat has aged, the drrier it will ll be, and therefore the less you want to c cook it. For examp ple, a six-month ribeye will take half h the time of a on ne-week-old cut. And you can she elve the extra-v virgin. Once Reid has trimmed oﬀ o the excess fat, he e renders it down and uses it as a baste b (Brush ( ush £8 8 jjoh h hnlewis.com). Your summer bod dy will proﬁt f ssuch ch thrift, too: the fat and cholessterol in fr from d me e red eat helps help to maintain healthy tesstosterone l l , explains l ns nutritionist Rhiannon b levels, n Lambert. I est e in a thick h ck-based steel or alum Inve minium pan ( uk), which holds and a disperses (£115 llecreuset.co.u heat h fo or the all-importan ant maillard crust, delivering g maxim m mum ���avour. ﬂ Finally, ly, Reid favourrs Wüsthoff knives k s, s which h h have h a straight, ht, clean ed dge that h won’t ’ damag ge g the protein ((Cook’s £89 89 and Boning B i Knife K i £59 inthehaus.co.uk) i k when en slicing. After a six-m month m h prep period, d it would ld b be a shame sh to dull d ll the h experien nce nce. nc
*MRESTAUR AU AURANTS.CO.UK | WORDS ORDS: SSCARLETT WRENCH | PHOTOGRAPHY: LOUISA PARRY | FOOD STYLIST: VAL MCARTHURR
Some things are expected to improve with old age. Cheese, wine, w denim – but meat? If you baulk at the thought of six-month--old steak, you’re having a cow for no reason. “The longer you ag age meat, the more punchy its ﬂavour,” says chef Michael Reid d of M Restaurants. But it delivers more than gourmet kudos: ag geing loosens the connective tissue, making the nutrients easierr to absorb. For more goodness per gram, here’s how it breaks do own..
OP TIMAL PRIME If you’re you’r ’re after the e to top t cuts, it’s wort worth rth befriend nding your butcher.. But when bu buy buying y g from the supermarket s et, bypass vibrant red steaks, which ich will ll be young and an mild, in favo vour of darker, ma marbled cuts, f meat that is more tender for a ﬂavoursome. and ﬂavoursom Feeling lazy? l y? Let M Re laz Restaurants on London’s L don’s Vict Lon Victoria Street do d the hard work w for you – they’re t hey’re serving serv agedbeef bee eef specials throughout t September. Sep eptember. So don’t hang han ang around.
i) BEEF BE & VIETNAMESE ’SLAW SANDWIC DWICH SERVES 4 • Coconutt sugar, g 100g g • Rice vineg gar, 100mll • Fish sauce, 100ml 1 • Limes, 2, juiceed • Rapeseed oil, 10 00mll • A red cabbage, sliced l • A wombok, sliced • A red onion, sliced • Red chilli, 2, chopped • Spring onion, bunch • Coriander, o ½ bunch • A lemon, zest only • Wet-aged W beef, 400g 00g
METHOD b result sults, make this salad For best ght before, so the veg is the night lmost ‘pickled’. Dissolve the sugar almo in vinegar, fish sauce and lime over a gentle heat. Add the other ingredients (bar the meat) when cool. “When buying wet-aged meat, touch it first,” says Reid. “It should spring back – that’s a sign of quality.” Cook on a hot pan until medium-rare. Serve in toasted brioche buns, spread with mustard and piled with ’slaw.
ii) LEMONGRASS & COCONUT BEEF CURRY SERVES 3-4 • White onions, 2 large • Lemongrass, 2, crushed • A garlic clove, crushed • Cumin powder, 1tbsp • Turmeric powder, 1tbsp • Chilli powder, 1tsp • Tomatoes, 4, chopped • Coconut water, 1 litre • Ginger, 25g, chopped • One-week beef, 400g • A red pepper, chopped • Kale, 4 large leaves • Roast squash, 100g
METHOD Sweat the onion, lemongrass, garlic and spice, then add the tomatoes and coconut water. Bring to a boil, then simmer. Add the ginger and reduce by a third. “Digestive spices such as cumin and ginger help your body break down red meat,” says Lambert. Blend, then pass through a sieve. Pan-fry your beef, then sauté the peppers in a pan, pan adding d g the wilt. Mix with yyour sauce kalee to w and squash, then g get stuck in..
Seeing red over steak’s negative press? Here are three easy ways to outflank the haters
KEEP IT REAL A recent UK study found organic red meat is up to 50% higher in omega-3. “It also has more minerals,” says Lambert. A bonafide superfood, we say.
CUT THE COST Quality needn’t come at a price: “Secondary cuts such as onglet or inside skirt irt are cheap but have an amazing flavour,” says Reid. Plus you’ll earn respect from your butcher.
PAIR IT WELL
GGUT GU UUTTTE TTER EERR CCRREED EDI DDIIT
Two reds make a right. Consumed together, red wine’s polyphenols balance out the artery-hardening oxidants in meat, found Israeli scientists. mea Pour it in the pan or your mouth.
iii) SPICY BEEF BUCKWHEAT WHEAT TTACOS OS
iv) ROAS ASTED AGED G RIB OOF BEEFF
SERVES 2 • An avocado, diced • Tomatoes, 2, diced • Red onion, ½, diced • Red chilli, ½, diced • Basil leaves, 4, chopped • A lime, juice and zest • Olive oil, 4tbsp • Six-week beef, 200g • Buckwheat tortillas, 2
METHOD Take the rib out of the fridge an h f cooking. Place a dish hour before iin a 240°C 0 C ooven. e Rub ub tthee meat e t w h putt it in withh your spices, then the he heated ted dish d sh with the other iingredients dients. Roast for 15 minutes, then th dial down to 160°C and cook for 2½ hours. Baste the beef with its juices as it cooks. Remove and cover with foil for 30 minutes. Well, what’s another half hour? M Restaurants* will be offering a 160-day aged ribeye special, the most extreme aged cut ever tasted, throughout September
METHOD For the salsa, simply mix the avocado, tomato, onion, chilli, basil leaves and lime juice. Season with sea salt. Grill the beef (remember to reduce the cooking time accordingly) and set aside to rest before slicing. Meanwhile, toast your tortillas on a dry griddle for 30 seconds a side. Build your tacos with the beef first followed by the salsa and finish with basil cress and mixed leaves – Reid likes endive and lamb’s lettuce.
SERVES 4-66 • Smoked p paprika, 1tbsp • Cayenne powder, p 1tbsp p • Chilli flakess, 1tbsp p • Onion powdeer, 1tsp p • Six-month beeef, 2.5kg g • A red onion, inn wedges • Garlic bulb, sm mashed • Rosemary, 2 sprigs rigs • Thyme, 2 sprigs • Sweet potatoes, 2
11 BOOZE TRUTHS
WHAT HAPPENS WHEN…
I’M HALF -CUT? If you’re going out out, use our guide
to make the most of alcohol’s social advantages while limiting its potentially melancholic consequences
If even the thought of that first sip makes you feel refreshed, you do not have a problem. Research published in Indiana University found that the anticipation of your initial quaff – as well as the actual event – raises levels of the feelgood hormone dopamine. Sadly for those with a busy day tomorrow, it’s that same buzz that convinces you to have ‘just one more’.
Three pints in, alcohol suppresses the release of anti-diuretic hormone (ADH), responsible for quelling your need to pee in the night. While a few drinks won’t end in a change of sheets, without the ADH dam in your kidneys, water floods your bladder to bursting. Swap to spirits: the alcohol still inhibits ADH but a reduced volume will ease the urgency.
WORDS: BOB MAKELA | ILLUSTRATION: PETER GRUNDY
The confidence delivered by a few drinks is due to ethanol soaking through the stomach lining into your blood. Once it reaches the brain, according to Psychopharmacology, it disengages the amygdala and prefrontal cortex to afford you that sense of happy invincibility. Sipping bubbles? The extra pressure forces the alcohol into your blood faster – so if you plan on remembering the wedding, switch to wine ASAP.
We’re not talking about your desire to deploy icebreakers at every opportunity. Instead, alcohol causes slower pupil dilation. In fact, one Western University study found it reduces your eyes’ ability to adjust vision by 30%, even below the legal drink-drive limit. If you’re suffering blurred lines – or channelling your inner Robin Thicke – it’s time to book an Uber.
CLEAN UP CREW
Once at your liver, booze is broken down by alcohol dehydrogenase and converted into harmless fatty acids, CO2 and water. Flood it, however, and an excess of the byproduct acetaldehyde leads to an almighty hangover. Your liver can process the equivalent of one pint per hour. Stick to this and see-off trouble in the battle against morning-after misery. We’ll drink to that. MEN’S HEALTH 35
GREASE THE WHEELS
CARDIO N S ED NEWSFE
THE END OF THE ROAD FOR RUNNER’S KNEE
STOP JOINT MISERY IN ITS TRACKS Curb your cardio fears::
*MEN’S HEALTH LAB JOINT ENDURANCE £12.99 BOOTS.CO.UK | WORDS: TED LANE | PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS
pavement pounding iss a route to rude knee health
hether you’re in i training for rac ce day y or clocking up p a few miles in the na ame e of general ﬁtness, the fear tha at the impact from running will lea ave your joints creaking is a frequ uent one. And for good reason. Jo oint pain is one of the most common ageing issues – up to 25% of men are likely to develop arthritis – and the terror of accelerating that process by chewing up tarmac is the reason that many hang up their trainers. Cardio-junkies can jog on, however, as research shows the link between running and joint pain is a non-starter. The Lawrence Berkeley National Laboratory discovered that runners are less likely to develop joint pain than inactive people, and that you can run several marathons a year without concern. It’s being overweight that poses the biggest joint risk, and lab coats found a link between
DOCTOR’S ORDERS Dr Frederik Fuchs, chiropractor at SpineCentral, outlines the best ways to keep running smoothly
a decrease in pain and calories burned through exercise. But what if you’re already a lightweight cardiohead and you have concerns about your knees? Research found the stimulatory eﬀect of running on cartilage production is actually greater than the wear and tear of impact. All you need to do is combine extra miles with the joint-saving advice on the right and your endurance career can continue at full pace.
BONES TO PICK
It might look like a slow mo Street Fighter re-enactment, but tai chi’s combo of steady moves and stretching boosts coordination and balance, easing stiffness in painful joints.
Ligaments, tendons and joints are made up of collagen, which you can supplement with a bowl of bang-ontrend bone broth. Health hipsters have finally hit upon a useful fad.
GET OUT MORE
TAKE A POP
Swap the gym treadmill for a park run. Vitamin D from the sun regulates calcium and phosphate – essential for healthy bones – while deficiency leads to osteoporosis.
Combine zinc (for healthy bones) with vitamin C (better cartilage function) to steel your frame against the toughest 10K grind. Try Men’s Health Lab Joint Endurance tabs.*
MEN’S HEALTH 37
heights of obstacle-race season? MH got on its hands and knees to ﬁnd out
nless you’ve been living under a rock, or at the bottom of a muddy ditch, it will not have escaped you that endurance obstacle races are a big business. Not content with marathons or triathlons, cardio-junkies hungry for a fix are chasing a new high. Indeed, since the inception of these dirty endeavours nearly a decade ago, millions of people have survived their adversities. But these are crosscountry courses mapped out by the devil, so being a competent runner is not necessarily enough to bring you home. You might find yourself pushing an exhausted friend over a greasy wall, swinging from the handle of a beer barrel above a freezing muddy pond or dragging your tired legs through waist-deep water. Or getting electrocuted. Not, then, your average parkrun.
38 MEN’S HEALTH
Inevitably, gyms cottoned on to the fact that obstacle races require specialist training. “This is about being prepared for awkward movements, even when you’re exhausted,” says Michal Senkyr, who teaches Gymbox’s Ninja Warrior, a class designed to ensure that no hurdle will stop you collapsing across the finish line. MH swung into action to see if you’ll leave the class ready for anything, or still be stuck in the mud come race day.
NINJA WARRIOR MH’S LAB RAT MATT HAMBLY STATS 6FT, 75KG FITNESS LEVEL MEDIUM COST £20 GUEST PASS TO GYMBOX DISCIPLINE INTERVAL TRAINING TEST STATION GYMBOX, FARRINGDON
TEST METHODS Arriving at the class, I was half expecting to see an icy pool dug into the floor of Gymbox’s Farringdon branch, accompanied by burning tyres and a mud-splattered wall. In fact, the class, made up of 10 eager participants of varying fitness levels, took place around a training rig on solid and, mercifully, dry ground. Senkyr instructs us to select a weight around the 10kg mark, and subjects us to a circuit of exercises designed to recreate obstacle-related exertions. Prepping – and punishing – your arms (shoulder presses, pull-ups and press-ups), core (planks and sit-ups) as well as legs (star jumps, goblet squats and weighted lunges), it’s a relentless intervalbased assault with three rounds of 45 seconds on and 15 seconds off at each station. At every change, Senkyr barked encouragement and monitored our form. By the time I’m finished, even taking off my T-shirt feels like an obstacle. And not one that I am especially able to conquer.
PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS
RIG YOUR FITNESS BEFORE RACE DAY Can a gym class really help you scale the
TREND ON TRIAL OBSTACLE TRAINING
14 ASSAULT WEAPON
PAR FOR THE COURSE
USER FEEDBACK CARRY WEIGHT These classes are as easy or as hard as you make them. For a real test, use a weight that won’t be easy to lift for three rounds and you’ll soon be girded for anything.
Prepare for those obstacles at home with Senkyr’s introductory circuit
THROW ME A LINE Lifting weights in a group class makes form important, especially when squatting with heavy weights. If in doubt, ask for guidance – and if in pain, just stop.
PULL-UP 3 sets of 45 seconds Practise hoisting your weight: hang with straight arms from a bar, core engaged, before pulling up so your chin is just above the bar. Lower slowly and repeat.
HIT THE WALL If you’re looking for a class that lets you practise the techniques involved in conquering obstacles, rather than just getting you fit, this will leave you cold.
AT A GLANCE PRICED BELOW £20 OFFERED NATIONWIDE
WEIGHTED SQUAT JUMP 3 sets of 45 seconds Get some serious air by planting your feet flat on the floor, with a 10kg weight in both hands, and jumping straight up. Land into a controlled squat and repeat.
HIGH CALORIE BURN FULL-BODY CONDITIONING FREE EQUIPMENT PROVIDED FOR ALL LEVELS OF FITNESS LIVES UP TO ITS NAME NO GYM MEMBERSHIP REQUIRED HELPS WITH TECHNIQUE GROUP SUPPORT SCORE
BURPEE 3 sets of 45 seconds A classic for a reason. For total fitness in one move, crouch, jump into a press-up position, complete one press before jumping back up explosively. Sorry.
5/10 MUST TRY HARDER
THE VERDICT Honestly, despite my aching arms it did not ignite my appetite for race day. Or prepare me for the start line in any obviously unique way. I was expecting to swing from the bars of the rig, climb over boxes and perhaps practise the best way to lift another person, all of which would have made for a more exciting 45 minutes. In its defence, the line-up of moves changes from class to class, so it’s possible I caught it on a slow day. Either way, there’s no doubt that I felt the effects for a few days afterwards. If you’re not used to all-round fitness training, this isn’t a bad place to start. If, however, you’re looking to break through the wall, rather than just scramble over it, you may leave wanting more of a mountainous challenge.
MEN’S HEALTH 39
THE DEVIL’S ADVOCATE
AN APP A DAY
PHONES UPDATE YOUR HEALTH Reckon your mobile is forr your ? Autocorrect that thought. It could trigggerr a for body and min nd
WORDS: MARK BAILEY | PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS, FREEPIK.COM | FOR MORE FROM SCOTT VISIT SCOTTLAIDLER.COM | PROPS: HTC 10, DESIRE 530, HTC ONE A9
here are now more mobile devices on the planet than human beings, and technophobes are convinced these beeping rectangles of doom are on a mission to make you fat, lonely and depressed. Men perform 90 minutes of phone-poking per day and many scientists are convinced this is bad for your body. Kent State Uni found screen-addicts have inferior aerobic ﬁtness and enjoy half the sporting activities of casual users. Mobiles are also blamed for poor sleep and weight gain: exposure to screen light unbalances the sleep hormone melatonin and the hunger hormones ghrelin and leptin, leading you to feel zombiﬁed and crave caloriﬁc succour. Phones also stand accused of trashing your mental health. A University of Illinois study suggests that users wired up to 24/7 updates are vulnerable to depression and anxiety, while a Chinese study has linked excessive use to loneliness. So far, so shrill. But our view of mobiles is in serious need of a system update. Used properly, your phone can make you palpably ﬁtter, healthier and happier 1 . Let’s start with ﬁtness. A massive 82% of recreational athletes now use ﬁtness tech and apps, with 75% saying these tools help them exercise more, not less. Lifesum and MyFitnessPal track calorie intake and calorie burn (not so long ago
we were all shooting in the dark) and with free workout apps such as FitStar, you’re never short of training ideas. Best of all, the gamiﬁcation of working out through apps like Strava provides key mental weapons that psychologists know maintain motivation; namely inspiration, accountability, social support and achievement. Now, while Facebook FOMO triggered by all your associates sunning themselves on holiday can make you question another late night at the oﬃce, can it really be true that mobiles make us anxious and lonely? Whether you’re meeting Tinder dates or organising a catch-up on WhatsApp, they certainly have a way of boosting your social life. You could even, you know, phone someone: the British Medical Journal has shown that talking can be as eﬀective as drugs for countering depression 2 . Less well known is how your smart phone can support your wellbeing. You can sync it to body-composition scales or wireless blood-pressure monitors to get medical biomarkers delivered to the palm of your hand. Previously, you’d only know if your blood pressure was high when it
“The gamiﬁcation of working out is known to be a key mental weapon in ﬁtness motivation”
SATAN’S LITTLE HELPER Scott Laidler is a personal development coach who specialises in digital health transformations
4G OR NOT 4G? THAT IS THE QUESTION
was too late. Now you can monitor everything from blood glucose (Glooko) to sleep quality (Sleep Cycle) and even heart rate variability (Elite HRV). Deploy each one as a digital ﬁrst line of defence for better health 3 . Nobody is suggesting you hammer your phone all day. The message is to use it to create a positive environment. Delete Instagram downers and sign up for updates from motivational businesspeople and ﬁtness experts. Quit Candy Crush and switch to Lumosity, which trains your brain to keep you smarter and sharper. And sidestep newsfeeds of global misery for the guided meditation practices of Headspace. With a few upgrades, your phone is more than just a gadget – it’s your personal doctor, on-demand psychologist and training partner. Don’t drop it just yet.
> THE DEVIL’S DETAILS 1
Use your phone to monitor blood pressure and you’ll please your doctor: 88% say they want patients to track their health at home.
Kansas State Uni proved that those who enjoy handset ‘microbreaks’ at work are happier, more refreshed and more productive.
According to Cornell Uni, positive online news works like an ‘emotional contagion’ to lift your own mood, too. Twitter bores only bring you down.
MEN’S HEALTH 41
JOIN THE FRONT OF THE ’CUE
Barbecue season is about more than just burgers and bangers. The right grill could be the hottest way to boost your health. MH rakes over the coals
ummer weekends are when a man’s culinary competence is put to the test. And when entertaining moves outdoors, woe betide any man still tearing the cellophane from a foil-wrapped grill. From supersized slow-cookers to the ﬂash-fried saviour of impromptu parties, arming yourself with the right grills and barbecue knowledge will help you cater for all-comers. Just get used to friends showing up around lunchtime unannounced. And for those bemoaning cancer risks associated with close-to-theﬂame cooking, we have welcome news: marinating your meat in beer reduces carcinogens by over half. And the risks of too much meat? Got you there, too – the resistant starches in a cold potato salad eat away at the dangerous microRNA molecules in your gut associated with high red meat intake. Reach for the ﬁrestarters with Ben Tish of the Salt Yard Group, a man with barbecue sauce in his veins and the author of backyard cooking bible Grill Smoke BBQ. Insipid burger-and-bap combos are going up in smoke.
42 MEN’S HEALTH
GRILL OF HEALTH
Barbecook Optima Grill £99
MASTER ALL TRADES
Weber Master Touch £200 Flavour Variety Firepower Portability Price
•••••••• •••••••••• •••••••• ••••••• ••••••••
PUT THE KETTLE ON Don’t let the classic silhouette fool you into thinking the Weber lacks innovation. Culinary options abound with a grill that makes room for wok, Dutch oven and rotisserie accessories. The handy one-touch cleaning system minimises hassle when removing ashes, too. EXPERT VERDICT Make use of the vents at both top and bottom to regulate airflow and create perfect slow cooking conditions. Also, Weber is the master of the chimney start, making your coals glow white hot in no time at all – no easy feat for a grill this size. Use the lid to seal in smoke and cook a whole spatchcock chicken. Like Nando’s, just tastier and, most likely, cheekier.
Flavour Variety Firepower Portability Price
•••••• ••••• •••••••• ••••••• •••••••••
TURN WITHOUT BURN Agonising over
a slow-cooked joint is all well and good, but there’s a lot to be said for quickly firing up the grill for impromptu parties. This barbecue is simple to assemble, only needs a rolled up newspaper to light, and will have you plating up in 20 minutes flat. That sort of simplicity is best enjoyed with a beer. EXPERT VERDICT Having the heat source at the bottom of the chimney ensures that the flames don’t lick your dinner with carcinogenic char, but the lack of a lid means smoking’s off the menu. What your tastebuds lose, you more than make up for with the health benefits afforded to the rest of your body. And you’ll still end up with a pretty decent steak, too.
WORDS: TED LANE | PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS | ADDITIONAL PHOTOGRAPHY: GETTY THANKS TO MACSBBQ.COM
MH LAB SUMMER BBQS
18 CLAIMS TO FLAME
Big Green Egg £850 Flavour Variety Firepower Portability Price
17 GRILL POWER
Lotus Grill £140
•••••••••• •••••••••• •••••••••• ••••• •••••
SHELL OUT There’s a reason top chefs make room for this one in their arsenals. Space-age ceramic lining ensures the egg holds incredible heat for hours on one load of charcoal, and the tight seal for smoking means that everything is served up with Michelin-star precision. If you treat this cooker as a 365-day investment, the price starts to make more sense. EXPERT VERDICT This masterpiece is wasted on lowly sausages. Combine convection with conduction cooking for a roast par excellence. First sear your joint on the grill before sealing the lid for smoked meat that doesn’t dry out. Doubters will be left with egg on their faces, rather than perfectly cooked protein in it.
UP IN SMOKE
PRO Q Frontier smoker £180 Flavour Variety Firepower Portability Price
••••••••• ••••••• •••••••• ••••• •••••••
Flavour Variety Firepower Portability Price
•••••• ••• ••••••••• •••••••••• ••••••
SHRIMP OF A BARBIE Size isn’t everything.
SOUTHERN CHARMS Barbecue originates
from America’s southern states, where smokers reign supreme. PRO Q’s mission is to create a smoker capable of saturating food with authenticity, while looking a whole lot more stylish than an overturned oil drum. You can make this one into a cold smoker for salmon come winter, too. EXPERT VERDICT This low and slow specialist will transport you to Tennessee. By adding woodchips to your coals and using the water reservoir for extra moisture, you can maximise smoke flavour while ensuring meat doesn’t dry out. Dig out some dungarees, break out the brisket and enjoy the true Deep South experience.
And because instant options lower quality, a portable grill will crown you prince of park parties. Lotus is lightweight, but has a double-layered case to keep cool so you can touch it anytime without getting burned. The small cooking surface does restrict your menu, but you can’t fit an entire lamb joint in a bun anyway. EXPERT VERDICT The smart addition of an internal fan feeds coals with oxygen for near instantaneous cooking temperature, while also redirecting the smoke away from your food. This results in fewer carcinogens getting into your food, but also less flavour. In short, a quick, healthy grill perfect for prawns and asparagus.
LICENSE TO GRILL Tish assembles the essential tools that will elevate your expertise with the tongs to another level
BE A FIRESTARTER Steal a trick from Weber and melt prep time by lighting coals in a chimney starter (homebase. co.uk). Compact and well ventilated, it creates the best conditions for fast fire.
CLOSE TO HOME Imported charcoal is compressed using chemicals to stop it crumbling in transit. British bio-regional coals (waitrose.co.uk) are chemical-free and have a better-tasting smoke, too.
RED EYE FOCUS Laser thermometers (maplin.co.uk) get exact internal temperatures of both meat and barbecue for precision cooking. Resist playing sniper to maintain an air of professionalism.
MEN’S HEALTH 43
TAKE A LOAD OFF
DON’T LET NIGHTS AWAY DISRUPT YOUR TRAINING GOALS
MUSCLE UP AT THE FLICK OF A TWITCH Frequent travellers have lost their ‘get out of gym free’ card. Lifting light in your hotel can put you on the fast-lane to growth
WORDS: TED LANE | PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS
pending another night on the road with work is liable to leave you with nothing more to play with than an undersized gym stocked with featherweight dumbbells. For some men this in an unwelcome speed bump in their beach body programme. For others, it’s an opportunity to get acquainted with a diﬀerent kind of ‘mini bar’. Whatever your reasoning, a new study has proven your fears (and excuses) unfounded. Researchers discovered that you can add as much mass lifting just 60% of your one-rep max as you can chasing new PBs under a bending barbell.
EXTRA BAGGAGE Come back bigger with four ways to give your out-of-office testosterone levels a natural booster shot
+120% +93% Lighter weights target your slowtwitch ﬁbres, which – although known for boosting endurance, not size like their faster relations – provide the same pump you’re after when targeted properly. The reason? After muscle-building bookworms compiled a 13-study meta-analysis in Sports Medicine, they found the extra reps racked up while lifting light provide time under tension, stimulating growth equal to fast-twitch-focused sets of three heavy reps. Time to hit the hotel gym, then. Plus, even when you’re home and lifting heavier, researchers now recommend scheduling one lightweight session in your weekly regimen. You’ll maximise your muscles’ potential, working both fast- and slow-twitch muscles for double the gains. Breathe a sigh of relief, gentlemen; it’s not the size that counts, it’s how you lift it.
By fitting in 20min When taking a of sunshine a day. daily zinc supp. Boston State Hospital Wayne State Uni
+20% From watching your football team win. University of Utah
+17% With a full pot of ginger tea. Tikrit Medical
MEN’S HEALTH 45
BULK UP, SLIM DOWN BROWNIES
VICTORY’S SWEETS The idea of brownies as anything but a gooey indulgence might sound half-baked. But our recipes ﬂip stodge into a body-sculpting snack
GREAT BRITISH BULK-UP GO NUTS TO SEED NEW MUSCLE MASS
• Self-raising flour, 200g • Cacao powder, 50g, sifted • Bicarbonate of soda, 1tsp • Bananas, 2 large, ripe, mashed • Semi-skimmed milk, 100ml • Free-range eggs, 3 large, beaten • Butter, 100g, cubed • Goji berries, 35g • Oil for greasing
• Hazelnuts, 65g, crushed • Pistachios, 65g, crushed • Pumpkin seeds, 65g, ground
METHOD SERVES 12
1/ THE WARM-UP
2/ GET STUCK IN
This is how to have your cake and be fit. Grease a loose-based square tin – 9in in diameter – and line with baking paper. That’s the boring bit over with.
Mix the flour, cacao and bicarb of soda in a large bowl. Add the crushed nuts and ground pumpkin seeds, then form a small well in the centre of the bowl.
3/ THE BIG MELT
4/ BATTER IT UP
Melt the butter in a saucepan, stirring regularly. Take it off the heat and stir in the milk. Add the eggs, banana and fatigue-busting gojis. Keep mixing.
Pour into the well of the flour mix and stir to form thick batter. Scrape it into the cake tin. Bake at 200°C for 30min or until firm. Cool, slice and devour.
46 MEN’S HEALTH
L K UP
WORDS: MARK BAILEY | PHOTOGRAPHY: DAN MATTHEWS | FOOD STYLIST: JACK SARGESON
Dessert doesn’t have to leave a black mark in your food diary. By using a base of eggs, butter, milk, bananas and goji berries, you can feast on a chewy treat worthy of Paul Hollywood, while facilitating the right kind of growth. Eggs serve up quality proteins, while the butter packs bone-building vits K and D, and bananas’ potassium protects against post-training cramps. Plus swapping milk chocolate for raw cacao powder (a source of theobromine and magnesium) delivers a guilt-free energy boost. To top things oﬀ, protein-dense nuts – along with a handful of sleep-aiding pumpkin seeds – make this a post-gym treat that will see you wake up stronger.
MEN ME NSSHE HEAALLTTHH.C H..CCCOO. O.UK UK
SLICE OF MIGHT
YOUR JUST DESSERTS
FAT TO BURN? BAKE IT OFF SLICE CALORIES AND CHEW THROUGH HUNGER INGREDIENTS • Black beans, 400g, drained • Honey, 35g • Cacao powder, 30g • Wholewheat flour, 180g • Salt, pinch • Baking powder, 1½tsp • Water, 2 cups
SLIM-DOWN EXTRAS • Prunes, 50g • Goji berries, 50g • Oats, 80g
A coﬀee-shop brownie can nuke your nutritional masterplan, but rustle up a batch of these homemade treats and you can indulge without the bulge. Raw cacao delivers on taste but also boosts your metabolic burn to melt extra fat. The ingenious black bean and prune combo delivers the deliciously gooey texture you want from brownies, while unleashing a protein-ﬁbre blend that regulates blood sugar and crushes hunger pangs. Plus, the goji berries preserve muscle mass during weightloss – so you get leaner without getting weaker – while the oats contain enough hunger-culling ﬁbre to shrink your waistline and fuel your next HIIT session with high-quality carbohydrates. Pass another piece, please.
THE TASTEMAKER Name: Richard Bainbridge Job: Restaurant owner and TV chef Bainbridge is a Great British Menu winner and the owner of Benedicts, a modern British bistro in Norwich.
METHOD SERVES 12
1/ TURN UP THE HEAT
2/ THE THICK OF IT
Earn some brownie points with your PT. Set the oven to 180°C, then blitz prunes and beans in a food processor, adding a cup of water until smooth.
Pulse the honey and gojis, before adding the immunity-boosting oats, flour, cacao, salt and baking powder, along with another cup of water.
3/ STICK TO THE PLAN
4/ YOU HAVE BAKE OFF
Coat the tin with non-stick spray, then pour in the batter (it should be thick but smooth). Use a spatula to spread the mixture evenly across the dish.
Bake for 30min. You’ll know it’s ready if you put a toothpick in the centre and it comes out clean. Leave to cool, then slice and eat. A cakewalk, right?
CA R B S
MEEN MENS NSSHE HEAL EALLTH TH.CCCOO. O.UKK
MEN’S HEALTH 47
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MANCHESTER: THE MUDDY ONE
HEâ€™S THE BRASH, FLASH POSTER BOY OF UFC WITH A LEGION OF FANS. FIVE MONTHS AGO HE SHOCKED THE MMA WORLD BY LOSING. THIS MONTH HE HOPES TO MAKE AMENDS. MH SPENT A DAY WITH CONOR MCGREGOR TO FIND OUT HOW UNLIKELY CHAMPIONS ARE CREATED AND HOW YOU, TOO, CAN SURPASS EXPECTATION
COVE R M O D E L M U SC LE CONOR MCGREGOR
FASHION BIG-HITTER AND THE UFCâ€™S MAIN DRAW: MR CONOR MCGREGOR
WORDS BY PETER FLAX - PHOTOGRAPHY BY PETER YANG
MCGREGOR BALANCES GRACEFUL AGILITY WITH EXPEDITIOUS POWER
“IT’S ALL BEAUTIFUL. THE MOVEMENTS ARE BEAUTIFUL BUT SO IS THE BRUTALITY”
Conor McGregor NOTORIOUS WISDOM McGregor does things his way, but his maverick methods are not unfounded. MH weighs in
*SOURCES: SCANDINAVIAN JOURNAL OF MEDICINE & SCIENCE IN SPORTS, CANADIAN JOURNAL OF APPLIED PHYSIOLOGY, UNIVERSITY OF ILLINOIS
“We’re the only animal that wakes up and doesn’t stretch”
Dynamic stretching in a warm-up can enhance muscular performance and protect from injury.*
“Machines don’t use machines. And I am a machine” Bodyweight plyo moves provide a bigger power boost than lifting heavy.
“Ritual is a word for fear, manifested in a different way” McGregor doesn’t have ‘meal times’. Eating frequently reduces the odds of evening binges.
“There comes a time when you need to stop handing out flyers and get back to the damn shop” Want a fresh focus? Switch stance. Attacking a task in a different way is shown to improve mental vigilance.
is explaining what to do should you ﬁnd yourself in a bar ﬁght; where, speciﬁcally, to punch someone in the face. The solemn precision of his advice is disconcerting, though this could, in part, be down to the fact he is dispensing it while throttling his convertible Rolls-Royce Phantom down LA’s Century Freeway at breakneck speed. “You want to hit someone on the soft part of their face,” he says with a smile, one hand on the wheel. The top is down and the wind makes it hard to hear the hardest pound-for-pound puncher in UFC history. “I recommend putting your ﬁst between their nose and mouth,” he says, casually. “It’s tender there.” McGregor exchanges a warm glance with his longtime girlfriend, Dee. “To hit someone on the chin you need power,” he continues, solemnity renewed. “In any case, don’t wait. Hit ﬁrst and hit hard. Get in and get out.” These last three sentences, delivered quickly and eﬀectively like his ﬂashing left jab, sum up McGregor’s approach to both ﬁghting and life. This is a man who wraps up championship bouts in 13 seconds, a 65kg ﬁghter who hits with a power he has no right to possess. A man who went from being a plumber’s apprentice to earning multiple championship belts and the ﬁrst $1 million purse in UFC history. A man who has become the high-torque, broguetalking, big-spending, smart-dressing poster boy of the octagon. But there is more to McGregor. When MH shadows the ﬁghter on a long day in LA, roughly 10 weeks before his eagerly awaited rematch with Nate Diaz later this month, a more complex character starts to emerge. As the Irishman punches and ﬂexes for a Reebok video shoot and gives interviews for aﬃliate sponsors, he shares details about his daring and widely misunderstood approach to training, one that prioritises unconventional movement over brute strength. And as we barrel around the city – accompanied by two security men, numerous agents and his personal masseuse, a man named Vasile who everyone simply refers to as Dr Pain – the ﬁghter opens up about his rapid-ﬁre approach to life. “I have a plan,” he says, as the freeway ﬁnally comes to an end. “Get in, get rich, and get out.”
COVE R M O D E L M U SC LE CONOR MCGREGOR
SMARTER THAN THE AVERAGE UFC SCRAPPER, MCGREGOR LIKES TO DRESS HIS WAGE
THE BRUTAL YOUTH Conor McGregor, 28, grew up in the Dublin suburb of Crumlin. It was tough. “I realised I needed to know how to defend myself,” he says. He took up boxing at 12 and it wasn’t long before his work ethic and devastating left hook caught peoples’ eyes. “I walked into a gym not giving a fuck about a belt or a title,” he says. “I got into it just to deal with the street.” Within a few years McGregor was pursuing grappling, kickboxing, jiu jitsu – any discipline he could think of. When he saw his ﬁrst UFC event in Dublin, aged 18, it changed the arc of his life. “I didn’t have a pot to piss in. But I didn’t think anyone I saw in the octagon was extra-special or any better than me,” McGregor recalls. “I realised this was something I could do with myself.” Not long after, he gave up his plumbing apprenticeship to pursue his new dream. McGregor turned pro as an MMA ﬁghter in 2007 and assembled a 12-2 record as both a featherweight and lightweight over the next six years, making him the ﬁrst European to hold concurrent titles in two diﬀerent divisions. Even so, international stardom eluded him. This changed in 2013 when
MEN’S HEALTH 53
UFC President Dana White was in Dublin to receive an award. “I like to hang and go to pubs,” says White. “And in every pub I went to, literally everybody was telling me about Conor McGregor. I was like, Jesus Christ, I need to meet this kid.” White had McGregor ﬂown out to Las Vegas, the home of UFC. He took his prospect out for a drive down the Strip in his white Ferrari and then on to dinner. McGregor was wowed by the ﬂash, but White was impressed, too. “All you have to do is hang out with him for ﬁve minutes. He has this unbelievably magnetic personality,” he says, recalling the moment he decided to sign McGregor. “After dinner I called my partner and said, ‘If this guy can throw a punch, he’s going to be a superstar.’” White pauses. “Of course, it worked out even better than that. Because he can punch as hard as fuck.”
THE HITMAN COMETH One night in Las Vegas toward the end of 2015, some 16,500 fans gathered to watch Conor McGregor ﬁght for the UFC World Featherweight Championship under the bright lights of the MGM Grand Garden Arena in UFC 194. His opponent was Jose Aldo, Brazilian mixed martial artist, reigning featherweight champion and a man undefeated in 10 years. It was heralded as the most eagerly awaited contest in UFC history. In the ﬁrst ﬁve seconds, not much seemed to happen – at least, not to the untrained eye. Then McGregor threw a low kick. “I did that intentionally,” he recalls, explaining how he deliberately showed Aldo stances and attacks from multiple disciplines in those opening moments. “I could tell by his face and body position that he knew trying to scoop it was a mistake.” Three seconds later, both men threw punches with their lefts. Pause the replay on YouTube 10 seconds in and you’ll see Aldo and McGregor both have ﬁsts just an inch away from their faces. Aldo is leaning forward while McGregor stands upright, weaving and parrying with his feet widely planted. Something was about to explode. Both punches hit their mark, but one of them, the one as hard as fuck, detonated. “His whole body was tensed – just like
a piece of glass,” says McGregor, smiling. “I shut the lights out.” Aldo’s unconscious body fell to the ﬂoor. McGregor pounced and dropped a few quick hammer ﬁsts before the referee could jump in, push the Irishman aside and wave his arms. The ﬁght was over in 13 seconds, the fastestever ﬁnish to a UFC title bout. McGregor celebrated in the ring with an Irish ﬂag draped over his shoulders. Later in the evening he was awarded a $50,000 bonus for his stunning performance – more than he made in all his years in Crumlin. This came on top of the $500,000 purse that was due to him anyway, win or lose, money that would fund his famously extravagant taste for bespoke David August suits and diamondencrusted Audemars Piguet watches. But on that night in December, it was not the spoils that occupied McGregor’s mind so much as the manner of the win itself. “He’s powerful and he’s fast,” said the new champion of the vanquished. “But precision beats power, and timing beats speed.”
“I HELPED TRAIN A GUY TO KILL SOMEONE”
54 MEN’S HEALTH
DANCE WITH THE DEVIL McGregor is shirtless for our photo shoot, throwing kicks and punches, body glistening and twisting. The brisk violence of his moves is obvious, but so is the grace. These are roundhouses and left hooks that buckle pro ﬁghters, but in the studio they assume a ﬂuidity that resembles modern dance. This
observation is warily mentioned to the ﬁghter, who happens to have a tattoo of a gorilla eating a heart inked on his chest. Thankfully, he takes it as a compliment. The truth is that McGregor regards traditional strength training as overrated. “People are so caught in a routine, doing the same things over and over,” he says. “I want to be an expert in diﬀerent ﬁghting styles, new training methods, new ways of thinking.” Encountering the Israeli movement specialist Ido Portal proved pivotal in this. McGregor says he began studying Portal’s methods on YouTube in 2013 after he injured his ACL in a bout. Soon after the two began to work face-to-face. In the run-up to the Aldo ﬁght, Portal uploaded videos of movement drills he had been doing with McGregor: complex gymnastic sequences, drills that mimicked the movements of animals, numerous balletic exercises centred around a bamboo stick. This was not the kind of ﬁght prep that MMA fans were used to seeing. “There’s a lot of bullshit surrounding this,” says Portal, plainly. “Very few people understand what we are doing. They jump to incredible conclusions without any idea of what’s going on.” McGregor says the training helped him become a better ﬁghter. “I’ve learned new footwork patterns that are very unusual,” he says. “I’ve learned how to ﬁnd a lower centre of gravity and I’ve found more angles to throw shots. In a bout, I’m not just ﬁghting another man. I’m dealing
MCGREGOR’S SALARY MAY BE SKY-HIGH BUT HARD TRAINING KEEPS HIM GROUNDED
STYLISTS: SANDRA NYGARD AND DAN MICHEL | GROOMING: SYDNEY SOLLOD AT THE WALL GROUP | OPENER: SUIT, TIE AND LAPEL PIN DAVID AUGUST, SHIRT TOMMY HILFIGER, POCKET SQUARE AND TIEBAR THOMAS PINK WATCH AUDEMARS PIGUET (MCGREGOR’S OWN); SHOES TO BOOT NEW YORK | PREVIOUS SPREAD: COAT BURBERRY, SUIT AND TIE DAVID AUGUST, SHIRT TOMMY HILFIGER, TIEBAR THOMAS PINK | SPORTS SHOTS: COMBAT SHORTS REEBOK
COVE R M O D E L M U SC LE CONOR MCGREGOR
POWER MAC McGregorâ€™s vital statistics make for some hard-hitting figures. Gloves up, gents SHAPE-SHIFTER
Height Weight Exactly equal to Jack Wilshere SOCIAL HEAVYWEIGHT
Total social media followers: 3 x that of Rory McIlroy PUNCHING THE CLOCK
$2,862,000 $357,750 $11,455 Disclosed UFC earnings
Average take per fight
Salary per minute fighting
PRECISION, TIMING AND ANIMAL INSTINCT: A LETHAL COMBO
COVE R M O D E L M U SC LE CONOR MCGREGOR
with another man and the ground. I want to understand how the ground can be my friend.” Back at the photo shoot, McGregor is executing complex spinning kick moves, each one punctuated with palpable force. After a few goes, he walks over to a monitor to study the ﬁne points of his body position in each image. The photographer seems happy, but McGregor wants another stab at it. He wants it to be perfect and sees no incongruity in equating violence with ﬁnesse. “It’s all beautiful,” he insists. “The movements are beautiful but so is the brutality. To know how to make another man’s body submit to yours – that’s a beautiful thing.”
MCGREGOR IS A TIRELESS STUDENT OF BODY MOVEMENT
CUT OUT AND KEEP
FIGHTING TALK Conor McGregor is on a roll. Of his 22 professional bouts he has been victorious in 19, all but two ending in knockouts. He has earned millions of dollars and became the ﬁrst MMA ﬁghter to make the Forbes 100 highest-paid athletes list. He can refuse to participate in the normal promotion roadshow for a championship bout and then vent on social media about it – as he did in April as UFC 200 loomed – without wrecking his career. He says whatever he wants because no one can stop him, not least himself. But he also knows what it means to confront loss, notably in the defeat he suﬀered to Nate Diaz in a welterweight championship bout in March this year. In the wake of the Aldo ﬁght, people began talking about McGregor as if he were invincible. Yet on this occasion, having cockily, perhaps foolishly, jumped up two weight divisions, the hard-punching Irishman simply ran out of steam in the second round against a larger man. He had never even been scheduled to ﬁght Diaz, but McGregor’s planned opponent got injured at the last minute and the American was tapped to step in. McGregor accepted the switch with nonchalance and paid the price. Suddenly, the ﬂamboyant fans’ favourite was the one playing the fall guy. McGregor focuses on the lessons he learned from the loss. “I look at it as educational,” he says, admitting that he has watched the replay, “dozens of times.” For one thing, even though he has had great success dropping weight quickly for a big ﬁght, he discovered that eating to put on pounds is trickier. “I was eating two
BE A LEAN FIGHTING MACHINE McGregor uses animal-inspired movements and intense efforts to stay strong but supple. Do the moves in turn, then rest for 60sec. Aim for five circuits total. Then turn the page for the you next bout
CIRCUIT PART O1
1/ SNEAKING MONKEY
2/ MAX SPRINT
WALK OUT 25M Start in a low squat. Rocking forward onto your left knee, step out with your right foot without standing up (A). Swap from right and left to walk wa forward (B).
RUN OUT 50M Stand up and immediately sprint forward. Stay low for the first few steps (A), then pump your arms to finish strong (B). You should be gasping.
A A B
4/ DUCK WALK
5 REPS Think of these as an MMA burpee. From standing (A), shoot your legs back to land on your hands with your hips low (B). Then immediately spring back up.
WALK OUT 25M This time, squat down as low as you can go (A) and waddle forward in small steps (B). Keep your back straight and core tight throughout. g No one will dare laugh.
MEN’S HEALTH 57
COVE R M O D E L M U SC LE CONOR MCGREGOR
CORE KO steaks a day. I was eating biscuits,” he says. “I was just full. We don’t ﬁght when we’re full; we ﬁght when we’re hungry.” He also realises that he was remiss in his cardio prep ahead of the bout. “I slapped the hell out of him for eight minutes,” he says. “I didn’t lose on skill; I lost on stamina. My greatest strength is my work ethic. And my greatest weakness is my work ethic. Leading up to Diaz, I was fucked up from overtraining.” McGregor will have his chance to avenge the defeat at UFC 202 on 20 August. “I want this rematch so bad,” he says. “I’ll be better prepared this time. You can count on that.”
Your second round of moves hits your midline hard, for abs that can take a punch and look good in promos. Aim for three circuits, with 60sec rest between each
1/ HANDSTAND LEG RAISE
2/ SHADOW BOXING
60 SECONDS Start with your upper back and head against the wall, arms braced (A). Now use your abs to draw your legs up until straight (B). (B) Lower them slowly.
60 SECONDS Easy, slugger: the focus here is on hand speed, to get your heart rate up. Throw fast combinations, take a breath, then step back in to thro throw another salvo.
CIRCUIT PART O2
CUT OUT AND KEEP
WORKOUT PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS
THE BIGGEST LOSS By contrast, nothing prepared McGregor for what he witnessed on 9 April during a ﬁght in Dublin. As he sat ringside, his stable-mate Charlie Ward, a talented featherweight champion, earned a third-round TKO to beat a young ﬁghter named Joao Carvalho. At the end of the ﬁght, Carvalho’s nose was bleeding profusely, and on-site doctors decided that he should go to the hospital. Less than 48 hours later, the 28-year-old Portuguese died from brain injuries. Back in the Roller, driving along Venice Beach toward another gym and another Reebok commitment, MH asks McGregor about the incident, how he’s processing the experience. After a long stretch of nonstop conversation, the car is suddenly quiet. “How do I feel?” he asks with palpable edge in his voice. “How would you feel?” MH tells McGregor we have no idea, that to watch someone die from hand-to-hand combat is not a common occurrence. He nods. More silence. “It’s fucked up,” he says, ﬁnally, eyes ﬁrmly on the road as he snakes through the traﬃc. “I wasn’t just watching that ﬁght. I helped train a guy to kill someone, and then someone wound up dying. This is a fucking dangerous game. People call it a sport, but it’s ﬁghting. I’m just making sure it ain’t me. And that’s fucked up.” His wounds are visible. A Lil Wayne song comes on the radio and McGregor turns it up loud, blocking out the internal noise. There will be no more conversation in the car for a minute or two. Then he takes a deep breath
“I DON’T HAVE TO ANSWER TO NO ONE”
3/ HANGING L-SIT
4/ PISTOL SQUATS
2 X 30 SECONDS Using an overhand grip (A), bring your legs up until they are parallel with the floor (B). Hold for 30sec, rest, and then go again. Too hard?? Bend your knees.
60 SECONDS With feet shoulder-width shoulder width aapart apart, bend your left leeeg (A)) to squat, kkeeping your right h out-ssstretched h (B). B) Puush u back up. p Alternate sides each rep A p uuntil time is up. p A
and the volume comes back down. “Damn,” he says. “I still can’t believe that kid is dead.”
WINNER TAKES ALL McGregor’s last obligation of the long day is to shoot another promotional video, this one for new performance-oriented shoes and apparel. His name, face and success in the ring sell a lot of products and his commitments mean he is dutybound to play up to them. Is it fun playing Conor McGregor? “Damn right I’m having fun,” he says, shrugging oﬀ the weariness. “I don’t have to have a job. I don’t have to answer to no one.” He’s dressed like a ﬁghter in training. Though his shirt will stay on this time, there will be more acrobatic kicks and thermonuclear punches thrown. A video crew is prepping and angsty brand representatives are anxious to close the gym’s bay doors – he’s wearing gear that
won’t be released for a few months yet. Meanwhile, McGregor waits, composed, as if biding time in the wings ahead of a bout. MH asks him how it feels the moment before he steps into the cage for a ﬁght. Does he ever feel fear? “No way, man,” he says. “It feels like freedom. It’s the one time in my life where I get to do whatever the fuck I want.” Kendrick Lamar is drawling to a strong beat on the sound system as McGregor grabs a barbell and runs through a quick weights routine. He does some shrugs, he stretches his shoulders, he executes picture-perfect deadlifts. Once he starts moving like this, whatever fatigue he may have felt begins to evaporate. As the bay doors close, Conor McGregor is in the corner of the gym snapping punches into the air. It is a uniquely beautiful thing.
MEN’S HEALTH 59
TIME WORDS BY DAVID MORTON / PHOTOGRAPHY BY JOBE LAWRENSON
MAXIMISING LIFE’S GREATEST LUXURY
SECONDS TO THANK GOD FOR SMITING YOUR HANGOVERS
f you shunned water in favour of a vat of wine last night, the chorus of curses that likely defined your morning will have brought scant solace. Even a desperate plea to a higher being for an end to your self-inflicted suffering won’t help. No, if salvation from the temptation of ‘one too many’ is your desire, prayers should be offered up before you start drinking, rather than after a night of liver-flagellation. Because researchers from New York University have found that praying can minimise alcohol cravings, having worked with a group of long-time members of Alcoholics Anonymous. In MRI scans, test subjects who prayed
COULD THIS BE THE HOLY GRAIL OF HANGOVER CURES?
when confronted with boozerelated triggers showed significantly increased activity in the regions of the brain linked to concentration and emotion, making them more aware of the potential for relapsing and the harmful effects of that decision. While we’re certainly not prescribing a vow of abstinence, it stands to reason that taking a few seconds to offer up supplication to your personal power on high will lower your risk of consuming more drinks than you intend to. The mornings after will be more glorious than venomous. And for that, you can be truly thankful.
MEN’S HEALTH 61
PRACTISE GOOD DENTAL HYGIENE TO GRIT YOUR TEETH AGAINST CANCER
02 ADDITIONAL WORDS: JOSEPH CUMMINS
MINUTES TO GIVE YOUR CANCER RISK THE BRUSH OFF
t’s fair to say that regular use of your toothbrush bristles with benefits. But recent research states that a dazzling smile and fewer fillings is merely the bright tip of the oral iceberg, as bad dental hygiene has been found to be strongly linked to the bacteria that cause pancreatic cancer. Research conducted at New York University showed the presence of either ‘porphyromonas gingivalis’ or ‘aggregatibacter actinomycetemcomitans’ (even the names are quite the mouthful) in those tested indicated an increase of more than 50% in
their risk of developing pancreatic tumours. Affecting nearly 9000 Brits every year – the majority of whom are men – what were once thought to be oral symptoms of the disease are now believed to be among its causes. While study leader Dr Christina Ahn says that new medical methods to prevent and diagnose the cancer are urgently needed, it might be as easy as brushing up on your daily routine. Happily, to lower your risk, two full minutes in front of the mirror twice a day should suffice. Which is reason enough for some fresh resolve at the sink in the morning.
MEN’S HEALTH 63
CGI IMAGERY: PETER CROWTHER
MONTHS TO HONE YOUR MEMORY WITH A DOWNWARD DOG
rosswords and sudokus are common resorts for wise men looking to gen up and expand their mental strength. But crushing the cryptic before you get to the office will only serve to sharpen what you already have. If you want to really build on your mental limits, strolling past the weights room and straight into the yoga studio has advantages far beyond your basic ‘enlightenment’. Research from UCLA states that a three-month course of Kundalini yoga – a variety that focuses on breathing, chanting and meditation – positively affects
the way your brains cells communicate with each other, increasing cognitive capacity, improving the speed and accuracy of your recall and even serving to limit the issues that precede Alzheimer’s. Practising even once a week was shown to heighten mood and the study’s author, Harris Eyre, hopes yoga will be prescribed to fight anxiety and depression in the future. So, if you’re feeling in need of a little more neural flexibility during your working week, taking an hour on the mat to stretch yourself mentally is your first position. See you down there.
FIND YOUR BALANCE TO BUILD A WELLROUNDED MIND
MEN’S HEALTH 65
CHOC FULL OF THE SWEET TASTE OF SUCCESS
DAYS TO GET FITTER AND FASTER WITH GREEN & BLACKS
66 MEN’S HEALTH
thletic advocates of beetroot juice swear by its results, but agree that just about anything else is more palatable. Mark Cavendish even bemoans the after effects, which he charmingly refers to as ‘pissing rainbows’. Well, now it seems Tour de France legends and cardio commuters alike can spare themselves the purple rain, as a new study shows that dark chocolate plates up similar muscular-endurance benefits, just in a far sweeter format. A study by Kingston University has found that flavonols, from the cacao beans used to make
dark varieties, increase nitric oxide production in much the same way that beetroot does, helping to dilate blood vessels and reduce your oxygen expenditure during exercise. Subjects who replaced one snack with 40g of dark chocolate a day for 14 days found their stamina went up by 6% and ensured their previous records in a two-minute time-trial all but melted away. Which means that the guilt-free unwrapping of a bar of 70% for the next two weeks will take a generous chunk out of your own PBs. Don’t say that we’re not good to you.
BOWLED OVER TEST CRICKET, THE ULTIMATE FORM OF THE GAME, IS A TRUE TEST OF FOCUS – SO FUEL YOUR MIND AS WELL AS YOUR BODY
iith test matches lasting up to five days, and at least six hours of play each day, not only do cricket players have to be fit, but they also need to understand the importance of good nutrition. So it won’t come as a surprise that fuel features high up on the list of priorities for New Balance athlete and England all-rounder Ben Stokes. Whether he’s at the crease, running in to bowl or even just in training, being
completely focused on the task at hand is key to success. To win the mind game, you have to give your body the correct nutrition to keep you going. For Stokes, that’s where carbohydrates – an energy source key for endurance sports – comes in. “It always gives you that extra energy boost for the next day,” says Stokes. “On a typical playing day, I like to have homemade fruit smoothies for
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breakfast. For lunch I’ll have some form of carbs – often pasta – to give me fuel for the two remaining sessions of play. Then for dinner, my go-to meal is chicken fajitas.” If you’ve got an endurance event on the horizon, or you’re simply working toward a new fitness goal rather than weight loss, carbs are far from the enemy. With any physical challenge you need your mind to be calm, clear and ready – tricky if you’re too busy daydreaming about chips. “I will allow myself to eat most things in and around a test match as so many calories are burned off during play,” says Stokes. It’s time to fuel your brain and your body. For more tips from Ben Stokes head to menshealth.co.uk/ toughestopponent
HOWZAT FOR A HEALTHY CARB? Ignore those unpronounceable supps – simple, natural grub is all you need to improve your performance. Try these three pre-run staples to upgrade every training session without exercising your wallet
With so many health benefits – including high levels of fibre and potassium – this super-spud will fill you and fuel you throughout the day.
Oats are the ultimate in slow-release energy, making this a mighty breakfast. Make it with milk for added calcium or just water to keep it traditional.
This pseudo-grain contains protein with a complete set of branch-chain and essential amino acids, making it a tissue- and muscle-building powerhouse.
LEARN HOW TO TRAIN YOURSELF AT NEWBALANCE.CO.UK/TOUGHESTOPPONENT #IAMTHECOMPETITION
CLOCKING OFF EARLY COULD HELP YOU PACK MORE INTO THE DAY
02 CASE ASPINAL OF LONDON
HOURS TO TRADE YOUR DAILY GRIND FOR AN EASY RIDE
roposing an early departure from work as a strategy for improving your mood might seem somewhat facile – a bit like prescribing early nights for exhaustion. After all, there’s a valid reason you’re still miserably grinding away into the small hours – you’ve got too much work to do. However, recent studies suggest this might not be the most astute approach. Researchers working with nurses in Sweden found that a six-hour working day not only made employees 20% happier (quelle surprise) but, crucially,
it increased productivity during that time period by 64%. Employees in the study also took half as much sick leave as those in the eight-hours-a-day club. The net result? They worked less but got a lot more done. Granted, it might be a struggle to get your new 3pm finish time signed off by the HR department, but next time you decide to pull a late one in the name of efficiency, don’t forget that a timely finish today could spare you an hour spent staring blankly into your coffee tomorrow. It is at work as it is with your workouts: go hard, then go home. And try to smile on your way out the door, won’t you?
MEN’S HEALTH 69
THE 31 DAY DON’T WORRY, THESE GUYS WON’T BE THERE...
6 - P A CK PR I ME R
The stress of an impending summer holiday can play havoc with your best-laid plans to look good when you get there. Juggling late nights at work with a strict gym programme is hard, which is why weâ€™ve created this calendar to ease your beach-body endeavours. With just one simple step per day, youâ€™ll be packing abs for days by the end of the month WORDS BY TOM WARD
Week One 31 Undesk Yourself Prolonged sitting (like a deskbound 9-5) tilts your pelvis forward, creating a phantom paunch that can make a mockery of your abs-sculpting efforts. Your saviour is mobility guru Kelly Starrett. Perform this stretch once a day to stand taller before take-off.
29 ...And Be A Calculating Man When you perform your core set is as important as how. A study in Sports Medicine found people complete more reps of an exercise when it’s done earlier in a session. The lack of fatigue helps you train your core with more intensity, too, for better form in the rest of your workout.
2 SETS OF 60 SECONDS PER LEG
THE 31 DAY THE PALATABLE WAY TO BEEF UP ON THE MOVE
26 27 Beef Up, Cut Down You know that loading up on protein will help you carve out abs, but you might not be aware that red meat is also adept at re-upping testosterone levels, which will make burning through your fat reserves even easier. For an antidote to yet another shake, pick up Men’s Health Fuel Beef Jerky from Tesco.
SPRINT 5 SETS OF TWO MINUTES
Make The Cut A
Kneel with the front of your foot against a wall. Bring your left knee forward into a lunge (A) and straighten your torso, head up. Bring your right leg vertical to the wall, pushing your knee into the corner (B). Hold for one minute then switch legs.
30 Now, Take A Deep Breath... It’s tempting to jump straight into torrents of crunches, breathlessly busting out reps. But for maximum benefits, breathe out at the ‘top’ of each rep – when your core is working hardest – to better contract you abs for a stronger muscular response. 74 MEN’S HEALTH
Everyone has abs – most are simply swaddled in a little too much ‘wrapping’. David Tieu (alex–fitness. co.uk), a pro muay thai warrior, is no stranger to stripping lean in a hurry. His daily circuit will supercharge your metabolism.
Treat Yourself After a week of hard work, it’s time to reward yourself with some traditional Friday fare. Harley Street nutritionist Rhiannon Lambert (rhitrition. com) has crafted a leaner, muscle-repairing fish’n’chips. Battered sausage not included. Sorry. INGREDIENTS A SWEET POTATO, MEDIUM, CUT INTO WEDGES COCONUT OIL, 1TBSP PAPRIKA, PINCH HIMALAYAN SALT, PINCH AN EGG, BEATEN HERBES DE PROVENCE, LARGE PINCH GROUND ALMONDS, 30G HAKE FILLET, 130G
Interval sprints burn fat faster than an AJ knockout. Jog at a steady speed for 30 seconds, then up the pace by 5km/h for the next 30 seconds. Repeat.
3 SETS OF FI FIVE IVE MINUTES
1 SET OF 30MIN
Ducking, weaving and punching is a far more efficient – and enjoyable – way to burn calories than yet another slog around the block.
Avoid burnout by adding a bit of steady-state work too. Take a bike out for 5K – you can throw in a few incline sprints to finish, of course.
CHIPPING AWAY AT FAT DOESN’T DEMAND A FLAT DIET
SCORCHING THROUGH FAT IS THIRSTY WORK
Cover the wedges with coconut oil, paprika and salt, then roast in the oven at 200°C for 45 minutes to get started. For the topping, mix the egg, herbs and almonds and brush over the hake, which has been found by researchers at the Nutrition & Obesity Unit of Hospital Ramón y Cajal in Madrid to aid weightloss over other types of white fish. Fry the seasoned fish in a pan until flaky, then serve alongside the wedges. And, as it’s the weekend, you’ll want a drink to wash it down with…
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Week Two 24 Take Your Abs Outside
OPENER PHOTOGRAPHY: TONY KELLY FOLIO-ID.COM | FOOD PHOTOGRAPHY: KAT PISIOLEK AT HEARST STUDIOS | FOOD STYLING: IONA BLACKSHAW | WORKOUT PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS
Spending hours in a dark gym just so you can enjoy the sun for one week is false economy. Get a hit of vit D and add serious core strength with this outdoor session from PT Joe Cooper (out-fit.co.uk). Do each move in order for 3 sets, with 90 seconds’ rest. ELEVATED PLANK WITH KNEE TUCK 3 SETS OF 45 SECONDS
23 BBQ Body Fat SEND EXCESS BODY FAT UP IN SMOKE
Upgrade your grill for beach-body season with a marinade that will add flavour to your chicken or beef, with a liberal serving of six-pack bonuses. INGREDIENTS
B Place your fforearms on a bench in a plank position (A). Bring one knee up, tucking it under your lower chest (B). Alternate sides and repeat.
SUPINE CYCLING 3 SETS OF 45 SECONDS SECO
CLEARSPRING ORGANIC HATCHO MISO, 1TBSP SRIRACHA HOT SAUCE, 2TBSP BRAGG ORGANIC APPLE CIDER VINEGAR, 1TBSP MAPLE SYRUP, 2TBSP
METHOD Make a paste from equal parts miso paste and boiling water, then add the hot sauce, vinegar and syrup and whisk until smooth. The acetic acid in vinegar activates a gene called AMPK, which acts as your body’s fuel gauge, signalling it to catabolise fat – particularly from around your belly, conveniently. Apply to meat generously, then get cooking.
Lie with your legs raised at a right angle (A). Lift your shoulders a few inches off the ground and extend your right leg, keeping it close to the ground (B). Keep alternating sides in a cycling motion.
25 Toast To Your Progress Without the odd indulgence, a man is liable to become disenchanted. Negate the risk of coming off the rails entirely with our Vodka Scorcher. INGREDIENTS ZUBRÓWKA VODKA, 25ML A GREEN CHILLI, DE-SEEDED LIME, ½, JUICED HIMALAYAN SALT, PINCH SODA WATER, 150ML
3 SETS OF 10 REPS ON EACH SIDE
METHOD Vodka is low in flab-fortifying natural sugars. Combined with the capsaicin-rich chilli – 1g of which has been proven to reduce cravings for sugar, salt and fat – you have a potent motivational pick-me-up. Add the juice from half a lime, then shake the lot and pour over ice. Add a pinch of Himalayan salt and finish with soda water. Quench, relax and get ready for your second seven days.
B ’t gett up jjustt yet. t T i t Don’t Turn into a side plank with your shoulders at 90 degrees to the ground. Bring your top knee into your chest and tap it (A). Do all you reps on one side, then switch. And smile. You’re outside, remember (B).
22 Doctor The Results A shredded physique starts with the thyroid: hormone imbalances here can lead to weight gain and fatigue. If your hard efforts (be honest, now) aren’t reaping results, speak to your GP about the drug levothyroxine, which works as a replacement for unbalanced hormones.
MEN’S HEALTH 75
THE 31 DAY
Train For The Long Game
Tea Yourself Up
Supercharge p g Your Satiety
A dip in motivation as you near the two-week mark is to be expected. But bear in mind that a Finnish study found boxers who crash-dieted to make weight were three times more likely to be obese by age 60. Rather than seeing your fortnight in the sun as the finish line, choose a goal now to meet after your holiday. A 10K PB is easier on the willpower than the thought of eternal abs sessions.
All that sweat can take it out of you, so stick the kettle on. Green and oolong tea’s lipid-metabolising catechins have long been praised in the fight against flab, but a recent study by the journal of Nutrition and Metabolism showed white tea beats both by not only boosting the breakdown of fat, but preventing the formation of new fat cells altogether. We’ll have one, too, thanks.
Enjoying a greasy wheel at the two-week mark is all well and good, but it’s imperative you avoid further gorging from here on in. To add toothsome variety, Lambert suggests gg a well-stocked cupboard of condiments.
Upset The Balance It’s time to add another dimension to your workouts. Most core moves focus on a single plane of motion, but challenging your body through unstable, unilateral moves will activate your entire core for the rest of your training, so add in a few feet-elevated press-ups and one-leg burpees.
As an ex-bodybuilder turned PT at London’s Evolution of Man (eomfitness.com), Lee Bennett knows improved posture will uncover definition where it matters. Do it first thing, every other morning. RENEGADE ROW
ARGAN OIL Olivee oil’s nnuttier Oli ttier co cousin, sin argan will replenish your appetite for fish and salad dishes, as well as balancing blood sugar and boosting your digestion.
Save Pizza For The Morning
Ramp Up Your Routine
2 SETS OF 20 RE REPS
18 A Domino’s-shaped slip-up is forgivable. But while your flatmates stuff their faces, waiting until morning to sate your own hunger will mitigate some of the fallout. Carbs that have been cooked then cooled – think cold pizza, or a pasta/potato salad – are converted into fatty acids rather than sugar, providing superior fitness fuel.
OPTIMISE YOUR CHEAT MEALS TO SLICE FAT
In a plank position with a dumbbell in each hand (A), lift one weight into your chest (B), then lower to the ground before repeating with the other hand.
STRAIGHT ARM PULL PULL-DOWN L-DOWN L2 SETS OOF 15 REPS S
GUAC GU AC AM AMOL OLEE OL Avos pack mon onounsaturated fats and mannooheptulose sugars, which slow ow insulin release and enhancee calcium absorption – both esse sential for a leaner physiquee.
A B Grab a shoulder-width, shoulder-height bar (A) and drive it down to your knees, arms straight (B). Slowly let the bar back up.
SWISS BALL HYPER EXTENSION 2 SETS OF 10 REPS
SALSA SA LSA LS SA Replace your sugar-heavy ketchup and barbecue sauces with half a cup of salsa. This simple swap alone is proven to cut belly fat.
76 MEN’S HEA EALTHH
With your stomach on a Swiss ball, anchor your feet against the wall (A) and hinge back at the hips to drive your shoulders up (B). Lower and repeat.
6 - P A CK PR I ME R HANGING OBLIQUE KNEEE TUCK
3 SETS OF O 155 REPSS
Take The Ab Less Trained
Now Get To Class To multiply cardio motivation in the crucial third week, sign up for group gains with these MH-approved HIIT classes. M3: FUSION (STUDIOLAGREEUK.COM)
The Megaformer stations may look like medieval torture implements, but a zero-impact workout slowly pushes muscles to failure for a controlled, efficient burn. AQUACYCLING (AQUALLURE.CO.UK)
Subaquaticc cycling will burn up to 800kcal per session, leaaving regular spin sessioons for dust. KOBOX RIING CLASS (KOBOXLONDON.COM)
Weigh g Upp Your Options The European Journal of Applied Physiologyy found that athletes training in a vest weighing 10% of their bodyweight significantly improved their VO2 max, helping them reach the fat-burning sweet spot of around 70%. Don one during your bodyweight and cardio workouts from here on out. It just so happens we know of a good one... one £55 argos.co.uk/menshealth
GO DIY AND GIVE ICE CREAM VANS THE COLD SHOULDER
Sure, crunches will build a basic four-pack, but you’ve built up enough strength to stretch your entire core. Work through Bennett’s moves to get one step closer to the legendary eight.
With a shoulder-width houlder width overhand grip on a pull-up bar (A), lift your knees up to the left (B). Lower before raising them to the other side.
LYING LEG RAISE
WEIGHTED PLANK TWIST
3 SETS OF 15 REPS
3 SETS OF 15 REPS
Lying on a flat bench (A), raise your straight legs to a vertical position (B). Brace your glutes as you lower them for a fuller stomach definition.
FFrom a press-up position iti with light dumbbells, tense your core to raise one arm in an arc (A). Reverse to curl it under your body (B). Switch sides.
SICK OF CHICKEN? START SEEING RED
This intense ring-ready session will sculpt the physique off a pugilist – minus the cauliflower ears.
14 Freeze Your Assets It’s hot out there and you deserve a summer treat. For pre-workout bites that are less Fab, more ab, Lambert recommends putting your energy supps on ice and making a 14-day batch to last until you fly. INGREDIENTS MATCHA POWDER, 1TSP GINSENG POWDER, 1TSP COCONUT WATER, 200Ml
METHOD Matcha increases thermogenesis by up to 43%, so start by mixing 1tsp with another of ginseng powder, which boosts cognitive function to combat fatigue. Add 200ml coconut water to the mixture and freeze in an icelolly mould overnight.
11 Goo Grass-Fed As a tw wice-weekly reward for making g it this far, swap your eveninng chicken breast for top--quality ribeye. CLA (conjugated linoleic acid) is an esseential fatty acid adept at inccreasing metabolism and prrohibiting fat storage, resultting in leaner muscle mass. Grass-fed steaks are particcularly plentiful, with 4.3mg oof CLA per gram of fat, meaninng a 230g ribeye steak is booth the tastiest and smartesst cut for the last week.
MEN’S HEALTH 77
The Final Push 10 Double Up On Your Training We’re not, however, giving you carte blanche to go overboard with dietary deviations. Arizona State Uni studies found people overeat on days when they hit the gym, believing their good deed deserves a reward. Two shorter sessions will keep you honest all the way to the boarding gate. And if you require a bit of tough love…
THE 31 DAY
A SUPERCHARGED WAY TO SEED NEW DEFINITION
07 Hang Out For A V-shape Hanging core moves allow for a greater range of motion while pumping your upper body too. Calisthenics legend Lee Wade Turner shows you how to go vertical. This is what your workout looks like until departure. TOES-TO -TO-BAR BAR 3 SETS OF 5 REPSS
09 Shock Yourself Into Action Pavlovian conditioning holds that good behaviour can be enforced through reward and negative actions rooted out through mild punishment. It’s a theory the creators of the Pavlok have taken to heart, with a band programmed to give you a jolt each time you reach for a sugary snack. £117 buy.pavlok.com
From a dead hang (A), raise your legs slowly through 90 degrees all the way to meet the bar (B). Avoid swinging into it to fully isolate the effort in your abs.
WINDSHIELD WIPER 3 SETS OF 5 REPS
A B Frrom a dead d hang (A), lift toes-to-bar before lowering your legs to the left, pulling on your right arm to adjust to the weight (B). Reverse and repeat to the right.
08 Sap Fatigue As you wind up for the last week, it’s essential to keep your hydration in check. Maple water contains half the sugar of coconut water and boasts 46 micronutrients. Tap into the benefits. drinkmaple.com
78 MEN’S HEALTH
3 SETS OF 10 REPS
A B With arms straight and palms forward, pull down on the bar, drawing your shoulder blades back as you tuck your knees up to touch your elbows (A). Hold, then slowly lower (B).
06 Flesh Out Your Breakfast Your abs may be rock hard, but last-minute bloating won’t do your definition any favours. With probiotic properties and plentiful fibre, newly touted superfood watermelon is a key ally in scooping out a defined stomach. Sprinkle with an equal-parts mixture of cumin, coriander and chilli powder to fuel further metabolic fire.
05 Join The Real Partner Workout Your better half can assist with extra-curricular core work to benefit you both. Adult blogger and author Girl On The Net clues you in: “Start with your partner facing away and leaning forward. Neither of you should be supported by anything. Instead, hold onto her forearms to utilise each other’s bodyweight. It will feel great for her, and will engage your core and thighs, too.” Girl On The Net: How A Bad Girl Fell In Love is out now £9 MENSHEALTH.CO.UK
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03 Lean Out Like A Pro
04 Aciidify Brassica The high-fibre greens you’ve beeen mainlining are all well and d good, but their starch raffinose can be difficult for the body to digest. It often breaks down into methane gas, which leads to bloating (not to mention other unaattractive side-effects). Spaare your gut by dousing youuurr greens in lemon juice too stimulate digestive ennzymes before meals.
Shunning fluids might be a steadfast bodybuilder’s trick, but if your biceps don’t outweigh your brain, you’ll opt for smarter, safer ways to fight water retention. Drink Lambert’s hydrating, musclefortifying smoothie first thing each morning, and once more before boarding your flight. INGREDIENTS A BANANA, CHOPPED UNSWEETENED ALMOND MILK, 200ML SUPER VITALITY PISTACHIO & VANILLA WHEY ISOLATE, 2 SCOOPS WATER, 100ML
02 Pump Up For Take-off After four weeks of enterprise, this 10-minute pump session, from PT Leo Savage (thirdspace. london), leaves nothing to chance. Slow each rep and reduce the rest times for increased blood flow to your muscles. It will work as a pre-pool pump, too. OBLIQUE CRUNCH
Staying hydrated is the key to avoiding unnecessary water retention; luckily, bananas are adept at stopping your kidneys latching onto sodium and stockpiling water as a result. And opting for ‘clean’, sugarfree supplements will power fat-burning muscle without leading to excess bulk. Blend everything and serve over ice.
A B Lie with your arms over your head (A). Now raise your legs straight up (B) and touch your toes with both hands (if you can). Slowly lower down to the starting position and repeat.
ECCENTRIC PRESS-UP 2 SETS OF 10 REPS RE
METHOD STRIKE OUT BLOATING WITH A SOUR NOTE
TOE TOUCH 2 SETS OF 10 REPS, 60 SECONDS’ SECONDS REST
2 SETS OF 10 REPS
B A B Lying L i flat fl t with ith your arms held above your head (A), raise your right leg and left arm and touch your toe (B). Slowly lower, then repeat on the other side, alternating sides as you crunch up.
Slowing down on the descent will encourage a greater pump across your torso, emphasising your newly lean abdominals. Take a full three seconds to lower (A), pause for a second at the bottom (B) and push back explosively to the top. You’re ready to start strutting.
SHAKE OFF THAT LAST STUBBORN LAYER
01 Get In The Holiday Mood As a last resort, a little bronzing the day before you fly will help to highlight the hard-earned definition across your stomach (£30 tomford.com). But be sure to use it very sparingly. You’ve put in 31 days of solid work. There’s no need to look like you haven’t.
MEN N’S HEALTH 79
S P E C I A L
R E P O RT
Love In The Time Of Tinder AS NEW FIGURES SUGGEST THAT HIV COULD GO THE WAY OF SMALLPOX, SEXUALLY ACTIVE MEN AND WOMEN ARE ENTERING AN AGE OF PROCREATIVE ENLIGHTENMENT. BUT, FROM LIBIDINOUS TEENAGERS TO THE INQUISITIVE OVER-FORTIES, STI RATES ARE ON THE RISE. HAVE DATING APPS AND BREAKTHROUGH TREATMENTS IRONICALLY MADE US MORE RECKLESS THAN EVER? WORDS BY RICHARD GODWIN - ARTWORK BY PETER CROWTHER 80 MENâ€™S HEALTH
CONSIDER THIS YOUR RISK ANALYSIS
MODERN LOVE CAN BE A BATTLEFIELD
Since the dawn of the Aids epidemic in the 1980s, we’ve been forewarned that sex can kill. In the intervening decades we’ve armed ourselves for the ﬁght against disease, developing – and investing billions in – medicines, emollients and preventative measures to safeguard against sexual infection, from gonorrhea to human papillomavirus (HPV). Finally, it seems that the most lethal and menacing of all sexually transmitted infections is within our crosshairs. At last count, HIV was responsible for 34 million deaths via Aids and related complications. This year, researchers at the Lewis Katz School of Medicine at Temple University, Pennsylvania, reported ﬁnding a way to ﬁght back against the virus by employing a modiﬁed protein called Cas9 to scrub out HIV’s genetic code. Human trials are expected to begin in three years. If it works, researchers will have cured the incurable. Meanwhile, the experimental drug PrEP – ‘pre-exposure prophylaxis’ – is increasingly in demand among gay British men. Currently only available as part of a trial across six UK cities, it is taken pre-intercourse and reduces the risk of HIV infection, according to a study by London Proud, by up to 86%. The result is that fewer people are dying having contracted HIV and only
in rare cases will it now transmute into Aids. As Dr Michael Brady, medical director of the Terrence Higgins Trust, says: “We ﬁnally have the tools to make a massive impact on the epidemic. If you’re on the right anti-retroviral drugs you’ll have a normal life expectancy and you won’t transmit the virus to others – that has revolutionised the lives of people who are HIV positive. And, if you are HIV negative and have access to PrEP, you can keep yourself negative with near 100% certainty.” This would be marvellously positive news were it not for one statistical ﬂy in the ointment. Despite prevailing advances in the way we manage our sexual health, infection rates for almost all forms of sexually transmitted infections are rising. At a time when every teenager is taught there’s no love without a glove, Public Health England last year reported an increase in STI instances across the capital, with the borough of Hackney designated the worst area in the country for chlamydia rates. And with the European Centre for Disease Prevention and Control warning that untreatable strains of drug-resistant ‘super gonorrhea’ (home-grown in Leeds, circa 2014) are spreading across the continent, it’s clear that somewhere along the way we stopped heeding our own advice and decided to throw caution to the wind.
“EXPERTS WARN THAT WE ARE AT A TIPPING POINT FOR SEXUAL HEALTH”
82 MEN’S HEALTH
Four years on, Tinder remains the biggest thing to happen to hook-ups since the Jägerbomb. Ensure you’re plugged in with the hard stats below*
0.7% of the world’s population use the app
54% of users are not in a relationship
30% of users admit to being married
OPEN DIALOGUE IS CHANGING THE GAME
of users have been divorced at least once
14% of the time women on the app swipe right
46% of the time men swipe right…
of users are aged 25-34, the app’s largest demographic
LOVE IN THE TIME OF TINDER
More alarmingly, 3360 men were newly diagnosed as HIV positive in 2014 – the largest annual number ever recorded. Despite almost half of MSM (men who have sex with men) using PrEP on a regular basis, one in 20 of them is now estimated to be HIV positive. The British Association for Sexual Health and HIV recently warned that we are at a tipping point for sexual health, staring over the precipice at a whole host of genital nasties. So what’s going on? Even with best practice drilled into us, have modern advances in the prevention and treatment of our sexual vexations made us more reckless between the sheets? Have quick cures ironically made us feel invincible when it comes to new, unprotected casual encounters? And is it those too young to remember the dark days who are causing this spike? Or rather, is it men old enough to know better?
SEX BY NUMBERS
*SOURCE: DMR TINDER STATISTIC REPORT | PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS
BUT DO WE HAVE OUR HEALTH ON LOCKDOWN?
to their wives. Then everything settles back down until the advent of oral contraception and the Summer of Love in the late 1960s. Then in the 1980s you have the Aids epidemic and one of the most successful public health campaigns in history – and there’s a profound drop in STIs throughout the 1990s. Now what’s happening is this…” He draws a steadily rising curve, representing an alarming spike in infection rates that has both confounded doctors and caused excitable tabloid writers to quickly point the ﬁnger at hook-up apps like Tinder and Grindr. There were 440,000 STIs diagnosed in England in 2014, with syphilis (painless sores on the genitals, developing into a blotchy rash) the big mover. That year, infection rates rose by 33%. Gonorrhea cases (burning sensation when passing urine, greenish penis discharge) rose by 19% in the same period. Both of these conditions can lead to serious, sometimes life-threatening complications if left untreated. Herpes and genital warts have also increased over the last decade, notably in hetero men, while chlamydia (nasty for both sexes, but can lead to infertility and ectopic pregnancies in women) remains the most commonly diagnosed STI, accounting for roughly half of all infections, and especially prevalent among teenagers. “As epidemiologists, we have to work out what’s causing the numbers to move and there could be 101 reasons for that rise,” Rayment says, tapping a ﬁnger against his chart. Chief among the tabloid scapegoats supposedly responsible for this rise have been chemsex – the gay subculture involving multi-day, multipartner encounters fuelled by drugs such as crystal meth or GHB – and the lurid reports of ‘Serbian Sex Roulette’, so-called sex parties where, unbeknownst to the majority of participants, one person among them is infected with HIV. On the hearsay of a Serbian stripper named Tijana (“the real kick for these people is apparently the risk that they
“76% OF TINDER USERS SAID THAT THEY HAD CONTRACTED AN INFECTION”
Dr Michael Rayment is a clinician at 10 Hammersmith Broadway, a state-ofthe-art NHS sexual health facility in west London. When he isn’t peering into oriﬁces or reassuring porn-vexed men that, actually, 15 minutes is a perfectly acceptable amount of time to keep it up, he spends a lot of time studying graphs. “I ﬁnd STI epidemiology particularly fascinating,” Rayment says. “Unlike ﬂu pandemics or cholera, STI rates reﬂect much broader shifts: historical, socio-economic, technological.” In the UK doctors have been recording the state of British genitals for around 100 years, when venereal disease clinics ﬁrst sprang up to combat the outbreak of syphilis at the end of the First World War. When you look at the patterns over long periods of time, stories begin to emerge. “Venereal syphilis is particularly fascinating,” contends Rayment (who’s surely an unprecedented success at dinner parties) as he sketches a graph. “The last century has seen three big rises. You see one huge spike after the Second World War – that’s all the soldiers and sailors coming back and giving syphilis
MEN’S HEALTH 83
SEX EDUCATION ISS BETTER HAN EVER THAN
might be the one having sex with the HIV-infected partner”) the story was reported in numerous outlets as if it w were happening at a church prayer meeting g near you. In fact, no witnesses have ever come forward. In actuality, one of the only concrette indicators as to the rise in STIs is a litttle more Last Of The Summer Wine. It turrns out that while teenagers are too busy snapchatting each other pictures of th heir genitals to actually put them to practiical use, the CDC reckons it’s their parentss – babyboomer divorcees between 45 an nd 64 – who are responsible for the bigge est rises in infection rates. And all thankss to new the freedoms oﬀered by their brand n match.com accounts.
CATCH OF THE DAY Outside of breakthrough drugs, anoth her technological advancement has been n ﬁngered for deteriorating sexual health among all age groups. In an interview with the BBC last year, NHS sexual health consultant Dr Peter Greenhouse blamed the rise in STI rates on a combination of complacency and the brave new world of algorithmic shagging represented by Tinder, Happn and the rest, leading to halcyon days (and nights) of reckless abandon. “If enough people with untreated STIs change partners quickly, it might just start an explosion of HIV in the heterosexual population,” he doomily opined. “Apps could do that.” The Online Dating Association predicated last year that up to 40% of new relationships started through apps, but if Greenhouse’s stance sounds slightly reactionist, it’s worth considering that a survey by medexpress.co.uk – an online pharmacy selling STI-testing kits – found that Tinder users were twice as likely to have an STI as non-users. Among 2899 sexually active adults, 76% of Tinder users reported that they had contracted an STI, in contrast with 38% of app virgins, the most common complaints being genital warts (31%), herpes (29%) and chlamydia (17%). Among non-Tinder lovers who had contracted STIs, the patterns were diﬀerent; genital warts, for instance, were much less common (7%). The ﬁndings suggest that Tinder users form a selfselecting pool of infection – in this case one riddled with papillomavirus.
84 MEN’S HEALTH
2576 2572 Camden
MH attempted to connect with Tinder CEO, Sean Rad, to get his take on these claims. He swiped left. But a spokesperson did provide links to the sexual health information published on the website and within the app, which seeks to wash its hands of the whole issue. “An important aspect of any healthy relationship – whether formed on Tinder or otherwise – is ensuring sexual health and safety,” it reads. “While the CDC [the Centers for Disease Control and
“CHLAMYDIA RATES IN THE OVER-45S HAVE DOUBLED SINCE 2010”
Prevention in the States] conducted the largest and most credible study on the topic, it has never identiﬁed any connection that supports the idea that Tinder usage correlates with, let alone causes, an increase in STDs.” Rayment isn’t sure. “It goes without saying that if more people are having sex then you will see more STIs. There’s clearly a pattern – and possibly a correlation – but it’s not the same as causation,” he says. “More than any other factor, your risk of catching an STI
LOVE IN THE TIME OF TINDER
BUT IT’S NOT WHAT YO YOU KNOW, IT’S HOOW YOU USE IT
over-65s, ﬁgures rose more than 250% during the same period. As researcher Rachel von Simson points out in Student BMJ’s report Sexual Health and the Older Adult, the rise of treatments to correct erectile dysfunction may well have played a part in the increased numbers of STIs in British and US males over 45. The rise in viagra sales since its FDA approval in 1998 certainly suggests a correlation. That ﬁrst year, 40,000 prescriptions were written in the US alone. By 2012 this number had increased to 12 million. There’s also the misplaced belief that the drastically reduced risk of pregnancy in later life negates the need for condoms all together. An FPA sexual health campaign speciﬁcally targeted this problem in 2010 but as recent ﬁgures show, despite older generations berating their oﬀspring to stay safe, for the most part they’ve failed to heed their own advice. It could well be time to sit your old man down for that talk.
CAPITAL RECORDSS Planning P g on hitting g the tiles in the big smoke? Public Health England’s stats on chlamydia rates by borough may influence your pick of party postcode
2473 1948 Fulham
“MEN MAY ONE DAY TAKE PrEP IN THE SAME WAY THAT WOMEN TAKE THE PILL”
depends on who you’re having sex with and the kind of sex you’re having – which oriﬁces you are using, basically.” The best quality data regarding what sort of sex we’re all having – and how often we’re having it – comes from Natsal, the National Surveys of Sexual Attitudes and Lifestyles, which has been published every 10 years since 1991. The most recent report, Natsal-3, was published in 2013. Are people having more sex? Well, yes, thank you very much. Men reported that their average number of (female) sexual partners has risen from 8.6 in 1991 to 11.7 in 2012. For women, it more than doubled,
from 3.7 to 7.7 in the same period. Signiﬁcantly, more people have anal sex, too (13.8% of men aged 45-54 and 7.6% of men aged 65-74 have partaken in the last year). Make of that what you will. One thing we do know is that for the over-45s, instances of STIs – particularly gonorrhea and chlamydia – are rising sharply. According to the government’s Sexually Transmitted Infections and Chlamydia Screening In England: 2014 report, chlamydia rates among those aged 45-64 have doubled since 2010. For the
This isn’t to say that younger generations are blameless, or that drugs like PrEP have negated the risk of STI infections, despite the encouraging signs. Harry Dodd, a 25-yearold architect in London, has been on the PrEP trial for three years. “As a gay man, HIV is always at the back of your mind, before you’ve even come out,” he says. “People from my generation have never lived in a world without HIV. And we were brought up by people who saw the initial outbreak. PrEP provides an inner security – it gets rid of that risk and anxiety.” As part of the ongoing clinical trials it’s been suggested that men may one day take PrEP in much the same quotidian way that women take the contraceptive pill. This has led to concerns that condom-use will fall, but the Proud study hasn’t shown much evidence for this. Dodd says he still uses condoms as an
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£200 million Proposed government cuts to the public health budget
£17.2 billion Estimated avoidable expenses arising as a direct result of these cuts
Source: The Family Planning Association
“I USED TO THINK THAT HERPES WAS THE END OF THE WORLD. IT REALLY ISN’T”
demystiﬁed STIs to the point where there’s an expectation that the people you meet through apps like Tinder and Happn are clean and tested. I feel like because of this the fear of STIs has gone away.” You might point to the scene in Girls where Lena Dunham’s character discovers she has HPV (“All adventurous women have it,” she is told). “There used to be a real stigma about any STI when I was growing up,” says Harris. “I used to think that herpes was the end of the world – and it really isn’t.” He routinely gets tested and makes additional visits if he’s had a lot of exposure. “I have no embarrassment about it at all. I’ll walk in and say: ‘I reckon I’ve got chlamydia.’ It doesn’t bother me.”
GENERATION GAME In the post-Tinder dating landscape, the over-45s are muscling their children out of GUM clinic queues with rising chlamydia rates. So, who’s playing it safest?*
Indeed, perhaps the rise in STIs doesn’t necessarily undermine recent work to
40% 30% 20% 10% 0%
45-64 age group 20-24 age group
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*SOURCE: SEXUALLY TRANSMITTED INFECTIONS AND CHLAMYDIA SCREENING IN ENGLAND: 2014
“all-encompassing” means of protection – a habit mirrored by 50% of UK men when last surveyed by the Oﬃce for National Statistics in 2007. “There’s an idea that PrEP is a hedonist’s drug. But the fact is that you are at risk of HIV whether you use condoms or not. It isn’t those who are on PrEP who are the risk-takers – it’s the ones who deny that risk. You can either accept the facts and mitigate the risk, or pretend there is no risk at all.” Yet regardless of sexual preference and individual testimony, it’s clear that a decision to take fewer precautions has been made. MH speaks to Kevin Harris, a Londoner in his mid-thirties who happens to be on his way home from a sexual health clinic when we meet (he contracted something nasty somewhere in the course of sleeping with three women last week). “The treatment these days is much better,” Harris tells us. “And the conversation around it has
ﬁght against infections, or the campaigns encouraging us to devote greater care to looking after our bodies, but rather underlines the success of that work. Rayment believes that the outlook for the UK’s sexual health isn’t nearly as bleak as it would seem on face value. “One simple tenet of infections is that the more you test, the more you ﬁnd. And we’re doing a lot more tests than we’ve ever done before. I also think we’re less judgmental than at any point in the past, which is another reason more people are coming to see us.” Chlamydia infection rates, for example, appear to have gone through the roof recently, but this has a lot to do with the success of the National Chlamydia Screening Programme which, for the ﬁrst time, reaches the signiﬁcant cohort of the population that does not usually attend sexual health clinics. Before that, most chlamydia went undetected, so the oﬃcial ﬁgures were elementarily lower. “We’ve been treating a lot more undiagnosed cases recently and thereby interrupting the chain of infection,” Rayment says. “As a result we’ve found that its prevalence among 16-19-year-olds has actually dropped from around 13% to 10%.” Perhaps, rather than focusing on the instances of STIs, we need to ask a diﬀerent question. If no one ever had sex, gonorrhea rates would fall through the ﬂoor. Should the focus instead – like the PrEP study – be on how we manage STIs as part of a healthy sex life? And when we express horror at STIs, how much of that comes from some deeperlying societal infection stemming from prudishness or sexual repression, rather than genuine concerns? Perhaps after a generation of being told that sex will kill us, we’re ﬁnally coming round to the idea that desire itself is not a disease.
LOVE IN THE TIME OF TINDER
IN THE FIGHT AGAINST STIs, WE’VE MORE WEAPONS THAN EVER
BUT PROTECTION DOESN’T ALWAYS EQUAL PREVENTION
SAFETY IN NUMBERS 01\ Ath hletees race in n paairrs, witth a towliine en nsurin ng th hey straay noo furth h e r tha n 10 0m apart. Yet, in n 4..5kkm of iccy wateers, it’’s every sw wim mru unn ner for himselff
SCANDI SEALS In the wilds of Sweden, a drunken bet has morphed into Scandinavia’s most fearsome race, attracting all-comers from rap stars to seasoned athletes and have-a-go adventure enthusiasts. Men’s Health negotiates the icy Baltic waters and jagged rocks of the Ötillö Swimrun Utö
WORDS BY DOMINIC BLISS – PHOTOGRAPHY BY FREDRIK CLEMENT AT STEM
A DAZED SWEDE EMERGES FROM THE SURF AND STAGGERS ONTO THE BEACH. 02
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He spits out a mouthful of seawater and thwacks his right ear in an attempt to force water out of the left. His partner – also dripping wet, seaweed adorning his wetsuit – is waiting on the sand, urging him to hurry. Despite their exhaustion, there is no time to waste. Within seconds the men have re-attached the elastic towline connecting them and are jogging up the beach toward the tree line. These hardy souls form just one of 245 twoperson teams braving the icy waters of the Ötillö Swimrun Utö, a duathlon covering six islands of the Stockholm archipelago oﬀ the east coast of Sweden. It’s late May and their task is to complete a 40km route alternating trail running and open-water swimming – 35.3km of the former and 4.5km of the latter – that will see them entering and exiting the water 16 times. The longest run section is 6.5km, the longest swim a gruelling 600m through the Baltic Sea. Despite water temperatures of 9ºC, competitors race in cut-oﬀ wetsuits. In Swimrun, there is no time to acknowledge the cold. An hour earlier, with a freezing wind whipping in from the north, all 490 competitors are poised on the starting line near Utö’s main port, Gruvbryggan, jogging on the spot to keep warm. A moment later a loud klaxon sets them on their way. It’s a short and fast sprint through the woods to their ﬁrst entry into the water, a muddy beach on the edge of a campsite that they splash through like migrating wildebeest. In just 10 minutes,
more bodies have passed through this remote beach than will visit for the remainder of the summer. Then follow 16 swim sections and a further 16 run sections through some of the most beautiful terrain the archipelago has to oﬀer. There are calm, protected bays juxtaposed with craggy inlets where the racers must scramble up rocky massifs and clamber down mossy paths. There are twisting tracks through thick forest and there are choppy straits between Utö and its smaller neighbouring islands. There’s open farmland and dirt roads. The trickiest sections of all are the transitions between water and land, where waves, seaweed and wet rocks do their utmost to defeat the competitors; and often do. Here, like early amphibians emerging from primordial slime, the athletes crawl, scrabble and slither onto drier land.
CALL TO ARMS 02-05\ A deecaade siincce itts inccep ption n, Sw wimru un haas grow wn morre populaar than n evver, witth thousan nds off comp petittors raacin ng overr foour evvents. Butt th he etthoos of minim mal eq quipmentt and coold d, haard d yaards rem main ns foor newcomerrs an nd olld--han nds alikke
PRIMAL INSTINCTS The Ötillö Swimrun Utö is one of four ultimate endurance events in this series – the others staged in Germany, Switzerland and, for the ﬁrst time this year, in the Isles of Scilly, oﬀ the tip of Cornwall. All serve as qualifying events for the big daddy of the pursuit: the Ötillö Swimrun World Championship, covering 26 islands – 65km of running and 10km of swimming – also in the Stockholm archipelago. As with all the best ideas, it was dreamt up in the pub over a few too many beers. In 2002, locals Anders Malm, Janne Lindberg and Jesper and Mats Andersson challenged each other to run and swim in teams of two from a hotel on Utö to a hotel on the island of Sandhamn, 75km to the north. “My brother and I didn’t have boats as kids,” says Jesper Andersson, the night before the race. “So we discussed whether it’s possible to traverse the archipelago without one. We looked at the map and we saw there were ﬁve pubs along the route. We like beer so we said ‘Why don’t we do that route? And the last one pays the bill.’” Four years later, their pubcrawl/swim/run became an oﬃcial race.
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“We want you to feel, smell and taste the water and ground you’re racing over. Nature dictates the race”
SCANDI SEALS 07
WATERWORLD 06-07\ Taccklin ng th e Baaltticc Sea’ss frreeziing Ötilllö wateerw ways mayy be a masochiist’ss pu ursuitt, but – duee to th he event’ss surgin ng poopularitty – Swim mru un orrganissers are stiill loookking g to conqueer fu urttherr teerrritoory to ad dd to itts raacees in n th he Brittish Isslees off Sccillly, the mountaain n laakees of Switzzerlaand an nd thee Germ man laakees north h of Berrlin n
The sport has evolved enormously during the following 10 years. The original 75km route now forms the basis of the Swimrun World Championship. Held each year in September, it can take up to 12 hours to cross the ﬁnish line, although the best teams will do it in eight and a half. In contrast, today’s qualifying race is a daunting but manageable 40km. Whichever stage they’re taking part in, competitors have long-since ditched the swim ﬁns, lilos and waterproof rucksacks used by early pioneers. Nowadays, teams travel as light as possible, having learnt that ﬁns end up causing cramp, cost valuable minutes at transitions, and create drag on the runs. Today, equipment is sparse. Apart from wetsuits, competitors race in light trail-running shoes, swim caps, goggles and the odd pull buoy to rest tired leg muscles during the swims. Plus, a towline to ensure teams adhere to the rule of never straying more than 10m apart. The organisers would have it no other way. Part of the appeal is that participation is “logistically simple and symbiotic with nature”.
NATURAL SELECTION “We want you to feel, smell and taste the water and ground you’re racing over,” says event director Michael Lemmel. “Nature dictates the race. We don’t cut down trees to clear the race route. We adapt to the environment.” Lemmel also insists that he won’t pollute the team spirit of swim-running by allowing solo competitors. “You do it in pairs. Always. You need to share the experience to fully understand the emotional drama of the race.” Of course, in choppy seas, there’s the beneﬁt of competing in numbers.
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UP AND OVER 08-10\ Even n th e mosst flleet--foooted d off comp petitoors caan faall victtim to the slip pperry roocks and d seeaweeed-taang gled d beeachees th hat makke up p Ötillöö’s enttriess an nd egreessses. And d th hatt’ss before the 355km of traail ru unn nin ng is taaken n intto accoount
SCANDI SEALS 09
“You do it in pairs. Always. You need to share the experience to fully understand the race”
ancient Scandinavians. Some also suggest swim-running might have began with the Swedish military, especially since the Kustjägarna – a naval special operations unit – trains around these islands. “That’s bullshit,” Lemmel counters, insisting the idea is his and his friends’. “The military use kayaks.” As for Vikings, Lemmel says that even the toughest warrior would have stayed in his longboat rather than face such ball-achingly cold seas.
A competitor who appreciates the backto-nature aspect of the sport is Petter Askergren, one of Sweden’s biggest rap stars. He used to cycle competitively but found all the “technical stuﬀ” tedious. “I wanted to break it down; not so much equipment,” he explains before the race. “Swimrun is so much more natural than cycling. We say: ‘OK, let’s go to that island and see what’s on it.’ It feels like an adventure. It’s a Neanderthal mentality.” It’s tempting to imagine the idea of swimming and running through the wilderness has its origins among the
Back in the race, the leading teams are nearing the ﬁnish line. Their route has been circuitous, to say the least. From the island of Utö they crossed onto Angsholmarna, then back to Utö, then to Rånö and Ålö, across to Utö again, then Stora Persholmen, and Tallholmen before ﬁnishing on Utö. The winners are Team 189 – Lars and Jonas Ekman, brothers from Knivsta. They stagger across the line after three hours and 56 minutes – ﬁve minutes ahead of second place. Lars, 31, with moustache and crewcut, is a former diver in the Swedish marines, and now a medical student; 29-year-old Jonas is a doctor. “If you want my medical opinion, I would strongly recommend not to do this race,” he gasps, minutes after victory. The brothers – both former nationallevel swimmers – do very little Swimrun
speciﬁc training, but put in plenty of hours on treadmills in the winter and ﬂat trails in the spring, as well as swimming in the pool. For Lars, the Utö race was his ﬁrst open-water swim of the year. Their winning tactic, they explain, was to take turns drafting one another during the swims – that is, allowing the more exhausted swimmer to glide in the other’s wake, depending on who needed to rest most. That way they both stayed fresh. Paul Krochak – who, with his partner Nicolas Remires, came in ﬁfth – has a more orthodox training programme. Winner of the Ötillö Swimrun World Championship in 2013 and 2015, this Stockholm-based Canadian swims one 8km open-water session and 3km interval sessions alongside running a 40km and lots of 15km forest runs every week. Staﬀan Björklund and Marika Wagner came eighth in the Utö race and second in the mixed category. They use a towline even when training. “I know when I’m pulling too hard, or not pulling enough,” Bjorklund says. “To win Ötillö you have to listen to your partner, and you have to be totally amphibious,” Wagner adds. “But more than the adventure, it’s about the synergy between two people. And that’s what’s really important.”
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THE 69-HOUR HEALTH CLUB
We may have our sovereignty back, but itâ€™s now clearer than ever that the Brexiter bluster about net benefits to the NHS was bunkum. Sometimes, if you want something done fast, well and affordably, the EU is still your best bet. With cut-price European surgeries meeting the highest standards, now is the time to book a weekend city break with benefits ILLUSTRATIONS BY MATT DARTFORD1
GU TER CCR GUTTER GUT CREDI ED T EDI
WORDS BY WILL NICOLL
MENSHEALTH MENS ME N HEA NS HEAL HE ALTHH CCOO UK UK
GU TTE GUTTER GUT TER E CCREDI CRREDI ED T
REMODEL YOUR BODY WITH SOME OVERSEAS AID
MENSHEALTH ME ENSHE NSSHE HEAL ALLTHH CO CO UK UK
THE DENTAL MECCA COUNTRY
A sleepy town in North-Western Hungary, Mosonmagyaróvár has the highest number of dentists per capita in the world, attracting ﬁve times the town’s population (160,000 tourists) each year for ﬁrst-grade dentistry at second-world prices
KG Dental promises to brighten teeth by several shades in an hour, drawing on half a century of expertise. 9200 Mosonmagyaróvár, Kórház utca 6, Mosonmagyaróvár. +36 96 217044, kgdental.eu
The Thermal Hotel wellness retreat offers tailored treatments for dental tourists, including inflammation reduction using saline products crafted from the town’s natural thermal springs. £80 per night for two, 9200 Mosonmagyaróvár, Kolbai K.u. 10, Mosonmagyaróvár. +36 96 206871, thermal-movar.hu
The town’s famed geothermal springs. The high concentration of iodine ions means it’s certified ‘medicinal’ by several authorities, making it great for sore muscles.
Full dental whitening costs £220 while polishing and an ultra-sound exam to identify fractured teeth will set you back £32. Depending on rates at your local dentist in the UK, you’ll save anywhere from £280 to £1000.
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roof, with hair transplants 30% cheaper than anywhere in Europe. Meanwhile, this spring, Dubai announced its entry into the medical tourism market with its ‘Health Experience Embrace Life’ initiative aiming to attract 500,000 healthcare tourists by 2020. Reassuringly, a meta-analysis of industry data by Dr Michael D Horowitz – an associate researcher at Emory University, Atlanta – found that the bulk of physicians in medical tourist destinations had received post-graduate training in developed nations and had the qualiﬁcations to match the UK, meaning low-cost treatment needn’t be a compromise on quality. With all this in mind, we’ve compiled a comprehensive guide to ﬁve of the best long-weekend surgery spots covering everything from dentistry to physiotherapy. Book Friday afternoon oﬀ work, pack your passport and return a new man come Monday morning.
At lunch opt for Hársfa Étterem for an upgraded rendering of the traditional goulash soup — which is not only delicious, but gentle on recently treated teeth. Csaba u. 34, 9200. +36 30 497 1032
Oral-B’s GENIUS 9000 is a ‘smart’ toothbrush that monitors your brushing via Bluetooth. It has gentle settings, ideal for new dental work. £280 SAY
“Nem jégkrém nekem, kösz!” “No ice cream for me, thanks!” GET THERE
London Stansted to Bratislava from £36 return, plus a £27 airport transfer to your hotel. MENSHEALTH.CO.UK
*ALL PRICES CORRECT AT THE TIME OF GOING TO PRESS, BUT IN THESE TOPSY-TURVY POST-BREXIT TIMES, WHO KNOWS WHAT TOMORROW HOLDS? | ADDITIONAL IMAGES: GETTY
healthcare, powering a cross-border ard as it may be to imagine, wellness market worth €15 billion. once upon a time Europe was popular. Just over 12 Just as traditional tourist spots have years ago, former Easternindividual character to sell, each country bloc countries ﬂocked to has its own medical specialities. Couples join the EU. Borders opened. after fertility treatments often opt for Budget airlines boomed. Spain, for example, where exceptional Stag parties blazed a boozy private hospitals perform 35-40% of trail to Budapest, Bratislava and beyond. Europe’s IVF procedures. Germany But £9.99 airfares didn’t has won acclaim for just facilitate prenuptial spinal surgery, with the bacchanalia in Europe’s Geneva Association ‘new’ east and cheap reporting that the cultural excursions to Netherlands’ largest AVERAGE SAVINGS the continent’s ‘old’ insurance ﬁrms refer IN HUNGARY west. They gave birth to 2.6 million members COMPARED TO UK health tourism – a way there. Incredibly, Greece DENTAL WORK of combining medical has survived ﬁnancial treatments with a short collapse to lead the ﬁeld break and a nosh on in laser eye surgery. continental fare. And with the NHS under It isn’t just EU countries that are increasing pressure, it’s a trend that beneﬁtting. Turkey is becoming known shows no sign of abating. An estimated as the de rigueur destination for men wishing to add some extra thatch to the 780 million patients a year travel for
THE 69-HOUR HEALTH CLUB
THE HISTORIC RECOVERY RETREAT COUNTRY
CZECH REPUBLIC DISTANCE
The Czech Republic is a ﬁeld-leader in neurology, orthopaedics and oncology, with second city Brno the go-to destination for physiotherapy treatments up to 60% cheaper than their equivalents in the UK THE CLINIC
The Surgal works with established UK health tourism brokers such as Operations Abroad, specialising in orthopaedic sporting injuries. Drobného 38-40, 602 00 Brno, Czech Republic. +420 532 149333, surgalclinic.cz
Give the walking tour a rest with a jaunt round the Czech Republic’s second-largest art museum, the Moravian Gallery. It boasts the best of modernism and inter-war-avantgarde. Huso va 18, 662 26 Brno. +420 532 169111, moravskagalerie.cz
With a full gym, massage service and sauna, the boutique Barceló Brno Palace is the perfect bolthole for athletes in recovery. Šilingrovo nám. 265/2, 602 00 Brno, Czech Republic. +420 532 156777, barcelo.com
A single hour with a physiotherapist will set you back £20, but expect a discount of 15% for eight sessions, which makes that just £17 per hour. The UK national average is £89.
£576 THE SAVING ON EIGHT PHYSIO SESSIONS AGAINST UK TREATMENT
The 120g Znojmo pork shoulder (cooked with tons of mustard and pickled cucumber) at Gourmet Cafe Restaurant packs in double your RDA of musclerepairing protein. 1 617 00, Škrobárenská 1, 617 00 Brno-jih, Czech Republic. +420 511 188830, gourmet restaurant.cz
Comfort is key, and no one beats Reigning Champ for functional holiday-ready athleisure. From £110 oipolloi.com SAY
“Budu sedět tenhle ven” “I’ll sit this one out” GET THERE
Fly London Stansted to Brno from £50 return.
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THE IBERIAN FACIAL FRESHENER COUNTRY
Cosmetic surgery in Spain is, on average, about 60% % cheaper than in the UK. Meanwhile, the peer-evaluatedd Málaga Health Foundation works to ensure the Costa del Sol is famed for more than sunburnt ex-pats THE CLINIC
Vithas Xanit International Hospital draws 40% of its annual 600,000 clients from foreign countries. Handily, it’s just 20km from Málaga Airport. Av. de los Argonautas, 29631 Benalmádena, Málaga. +34 951 012242, xanit.es
El Hammam’s Arabic steam rooms are the ideal pre-treatment pore-cleanser. Calle Tomas de Cozar 13 29008, Malaga. +34 952 367190, elhammamspa.com
Located in the city’s old quarter, Hotel Molina Lario boasts a rooftop solarium ideal for palliative relaxation away from the tourists. From £115 per night, 20 29015, Málaga. +34 952 062 002, hotel molinalario.com
Expect to pay £173 for a rejuvenating facial peel – with ambulatory collection before and after your procedure direct from your hotel – saving you around £1400 (plus taxi fee).
£1400 THE SUM YOU’LL SAVE IF YOU OPT FOR SPANISH TREATMENT
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Specialising in traditional tapas, Café-Bar Mercado Atarazanas is perfect for a late-evening snack. Opt for the Rosada a la plancha (grilled hake with garlic) for full plate of collagen-boosting recovery. Mercado de Atarazanas, Calle Atarazanas 10, 29005 Málaga
Acne’s oversized tortoiseshell frame shades are not only lightweight and on-trend but large enough to protect you from solar damage while you heal up. £230 oki–ni.com SAY
“Pasar la crema para el sol, podrias?” “Pass the sun cream, will you?” GET THERE
London Stansted to Malaga from £60 return.
THE 69-HOUR HEALTH CLUB
THE HAIR REJUVENATION HUB COUNTRY
Turkey draws a stream of clients from both America and the UAE due to its clinics’ high success rates and, crucially for the follicly challenged, its discretion THE CLINIC
The Florence Nightingale Hospital Group is Turkey’s best private healthcare provider. In 2010 their Istanbul hospital achieved Europe’s highest rate of survival for cardiac surgery. Abide-i Hurriyet Cad, No 166 Sisli, Istanbul 34724. 020 7637 7789, groupflorence. co.uk
A complete hair overhaul (implanting 5000 healthy grafts using Follicular Unit Extraction) will cost £1590. Depending on the standard of surgery at home, you’ll save between £1300 and £29,000.
The central Hotel Ibrahim Pasha has a concierge service to help you avoid further headaches. £72 per night, Terzihane Sok 7, Sultanahme. +90 212 518 0394, ibrahimpasha.com
Try Rumelihisari Iskele for zinc-rich turbot. Yahya Kemal Caddesi I, Sariyer. +90 212 2632997, rumelihisari iskele.com
Book an early procedure then visit the shady bazaar to keep your tender scalp out of the sun.
London Heathrow to Istanbul Ataturk from £100 return.
“Üstte biraz daha lütfen koymak” “Just a little more on top, please”
UP TO £29,000
On-trend and light, Lacoste’s Picque bucket hat will protect your bonce. £45 oipolloi.com
LESS THAN A NEW HEAD OF HAIR HERE
THE BALTIC TUNE-UP Kaunas – Lithuania’s second-largest city – boasts the largest institute of biomedical sciences in the Baltic states, offering executive health checks at a quarter of the cost of the Harley Street alternative
£2250 THE AMOUNT YOUR CHECK-UP WILL BE MAGNIFIED BY ON HARLEY STREET
Kardiolita Hospital’s “executive health check-up” scans every health metric from fertility to skeletal structure over a weekend. Laisvės Av. 64A, Vilnius LT-05263 Vilnius, Lithuania. 020 3290 0070, treatmentin lithuania.co.uk
A full executive health check will cost you approximately £750 – around £2250 cheaper than the same service in the UK. EAT
For an all-round body-boosting dinner, opt for Uoksas’ vitaminrich beetroot soup-comecasserole, known as borsch. Maironio 28, Kaunas, 8 686 38881. uoksas. weebly.com
Located between two rivers, Kaunas combines rich history with a vibrant social scene. In the Zalgiris arena, it boasts the largest live music and sporting arena in the Baltics. zalgiris.it/en
You’re in it for the long haul, so pack a good book. Don DeLillo’s lauded new novel Zero K tackles the thorny subject of immortality – the perfect accompaniment for any medical pick-me-up. And at 288 pages it should outlast your flight. SAY
“Ar tai atrodo normalu?” “Does this look normal?” GET THERE
London Stansted to Kaunas from £50 return. MEN’S HEALTH 101
ORDERS IS IT POSSIBLE TO MAKE FUELLING FOR P E R F O R M A N C E P L E A S U R A B L E ? O U R A LT E R N A T I V E G A M E S M E N U C O M E S F O R T I F I E D W I T H TA S T E Y E T L A C K S N O N E O F T H E P O W E R . TA K E Y O U R M A R K S … WO R D S B Y T O M WA R D – P H O T O G R A P H Y B Y AG ATA P E C
For every Olympic dreamer, making the down to one or two crucial moments in Rio, cut is but part of the struggle. Challenging for few contenders are bold enough to deviate. international victory – that’s a whole other ball But we’re out to prove that a bit of creativity in game. And as any champion will attest, when the kitchen needn’t be the enemy of results. it comes to glory, repeating tried and tested Developed in conjunction with a handful nutritional programmes ad inﬁnitum is key. of smart chefs and Team GB nutritionists, All well and good for the medal drawer, but these dishes combine competition-quashing rather less impressive for the tastebuds. It’s a macros with ﬂavour proﬁles rarely seen in the hang-up that besets the clean-eating gym rat Olympic village. And while we’d like to think as much as the ascetic athlete: food becomes that Britain’s hopefuls will be taking heed, fuel, and inevitably joyless fare. This is why MH’s meals are for every man guilty of letting champions are invariably so boring, of course. his pursuit of goals come at the expense of So, what’s a budding athlete to do? With four his epicurean sensibilities. Life’s too short for years of investment behind what could boil denial, even when you’re in the fastest of lanes. 102 MEN’S HEALTH
TRIPLE THREAT TUNA PIZZA
O LY M P I C G O L D A N D B R O N Z E M E D A L L I S T S R E S P E C T I V E LY, B R O T H E R S A L I S TA I R A N D J O N N Y B R O W N L E E A R E T H E H I G H K I N G S O F T R I AT H L O N . T H E I R P R E - R A C E F U E L , H O W E V E R , I S S L I G H T LY M O R E E V E R Y M A N BY THEO RANDALL, HEAD CHEF AT THEO’S SIMPLE ITALIAN
INGREDIENTS (SERVES 1) THE DOUGH • TIPO 00 FLOUR, 230G • WARM WATER, 180ML • DRIED YEAST, 2TSP • SKIMMED MILK, 1TBSP • VIRGIN OLIVE OIL, 2TBSP THE TOPPING • TOMATO PASSATA, 200ML • MOZZARELLA, 150G • TINNED TUNA, 140G • BLACK OLIVES, 75G • SHIITAKE MUSHROOMS, 100G • DATTERINI TOMATOES, 150G, SLICED • BASIL, HANDFUL
Tinned tuna contains up to 28mg of the omega-3 EPA, adept at boosting energy levels*
W *ACCORDING TO A 2002 STUDY BY HYPERTENSION RESEARCH
hen he took home his Olympic gold in 2012, Alistair Brownlee ﬁnished in one hour, 46 minutes and 25 seconds. Just 31 seconds was enough of a gap to put his brother Jonny into third place. To stay ahead of the pack during a testing swim-bike-run, the Brownlees employ vieux jeu carb-loading the evening before a race. So far, so pedestrian. But their fortiﬁcation of choice is somewhat antithetical to the concept of ﬁtness fuel. “It’s hard to mess up with a takeaway pizza,” says their
manager, Richard Downey. “It provides everything they need to keep their energy up.” But while the brothers Brownlee may think their calorie output negates any damage, they might be missing a trick. “Additives in takeaway pizzas can lead to long-term health problems, no matter how active you are,” warns nutritionist Rhiannon Lambert. “Plus, outside of the UK, most pizzas use hydrogenated trans fats, which can cause inﬂammation.” Feed your own endurance pursuits minus the health problems with this Randall’s tuna, mushroom and black olive pizza.
01\ Mix 30g of flour with the yeast, slowly adding in 60ml of water. Tipo 00-rated flour provides a protein content of 12%, which serves the dual purpose of making a robust dough and preventing muscle mass being broken down once glycogen stores have been depleted around the 5K running mark.
03\ For the topping, spread the passata evenly over the base to within 1cm of the edge. A Journal of Nutrition study found risk of sunburn was reduced by 40% after ingesting the lycopene-rich fruit – essential for preventing a painful mid-race burnout and avoiding Lycra tan lines.
02\ Leave the mix in a warm place for 15–20 minutes until frothy, then add the rest of the dough ingredients – including a pinch of salt – and mix together using your hands. Knead for 10–15 minutes then set aside to rise for two hours. When you’re ready to cook you’ll need to roll out a base 2cm thick.
04\ Scatter the remaining toppings over the base. Not only is tuna rich in B vitamins, its iron helps carry oxygen to the extremities in times of stress (ie during every part of a triathlon). Drizzle with oil before baking at 250°C for five to seven minutes.
MEN’S HEALTH 103
INGREDIENTS (SERVES 1) • MONKFISH, 170G • COCONUT MILK, 300ML • LEMON, ½, JUICED • GARAM MASALA, 3TBSP • GARLIC, 2 CLOVES • GINGER, 1IN, BLITZED • AN ONION, BLITZED • TOMATOES, 3, CHOPPED • A BANANA, PEELED AND CHOPPED • HIMALAYAN RED RICE, 350G (COOKED WEIGHT) • CORIANDER, HANDFUL • COCONUT FLAKES, SPRINKLE
AS LASER SAILING WORLD CHAMPION, NICK THOMPSON IS ACCUSTOMED T O M O R E E X C I T E M E N T O N T H E WAT E R T H A N O N H I S D I N N E R P L AT E . T H I S D I S H T U R N S A P R E - R A C E C H O R E I N T O A L AT E - N I G H T I N D U L G E N C E BY LIAM WATTON, HEAD CHEF AT HOUSE OF THE RISING SUN
Himalayan red rice retains its branpacked husk, which boosts its nutritional proﬁle by 95%
he laser is an incredibly demanding vessel. “Sailors are strapped to their boat and have to redistribute their weight to create leverage,” says Paul Mullan, the British Sailing Team’s head of Sports Science. “The physicality of a race can cause muscle damage similar to that of a hard leg session – the diﬀerence being that Nick does several races a day.” So how exactly does one refuel for such a highintensity pursuit? “Nick is on the water for a long time, so we don’t want anything diﬃcult
104 MEN’S HEALTH
to digest,” says Mullan. “To avoid putting stress on the gut we opt for bland meals. White rice and chicken are ideal.” Plus ça change. We might not be able to bring down the chicken-andrice tyranny of elite nutrition, but we can make things less predictable. The inspiration for this variation comes from nutritionist Kamal Patel, who suggests a few extra additions for added vim: “Coconut milk and the catalytic fructose found in bananas are great for immediate energy.” In our book, that means the best ﬁtness fuel you’ve never heard of: a proper curry.
01\ Marinate the monkfish in 100ml of coconut milk, the lemon juice and garam masala for two hours. Monkfish can absorb any flavour, making it ideal spicy fodder, packed with 32g of protein. Its B vitamin profile also aids in the formation of red blood cells for aerobic respiration and turning food into energy.
03\ Throw in the chopped banana and simmer for a further 10 minutes. Bananas have a low glycemic index with a high fibre content, encouraging slow release energy. The lauric acid in the coconut milk will also be rapidly converted to energy. Pour the rest into the pan and bring to the boil.
02\ Place a deep saucepan on a medium heat with 2tbsp of oil. Add the garlic, ginger and onion and sauté for four minutes. Fructans in onions minimise gut irritation while garlic was used by Olympians in Ancient Greece to reduce fatigue. Add the monkfish and tomatoes and cover with water. Simmer for 20 minutes.
04\ Calories might be key, but white rice has no place in the amateur athlete’s arsenal. Himalayan red rice is made up of slow-release glucose chains, while the amylose content prevents blood-sugar spikes. Cook in 700ml of water for 20 minutes. To serve, garnish with coriander and toasted coconut flakes.
or a boxer, diet is all about carbohydrates for fuelling and protein for building muscle, says Mark Ellison, a performance nutritionist working with Team GB Boxing. “In a full day of training without carbs, Anthony is at risk of hypoglycaemia – which can lead to compromised training intensity and reduced skill in the execution of his punches. Crucially, it also puts him at risk of illness and immunosuppression.” So how is a top-level pugilist to keep his guard up
against poor health while simultaneously maintaining twelfth-round stamina? The answer – sandwiches, pasta and couscous – is more summer picnic than podium. “Maintaining the immune system to avoid missing training sessions is key,” says Patel. “Since meat is high in glutamine – which can help immune health when stressed by training – ditch the carbs and opt for something more wholesome.” For a killer combination of hunger-hitting ﬂavour with a one-two of energy and immunity, get this hot oriental broth in your corner. It beats raw eggs.
01\ Soak the noodles in cold water for 30 minutes to soften, then blanch in boiling water and set aside. Glutenfree buckwheat noodles pack high levels of musclerepairing amino acids lysine and arginine. Plus, they’re richer in iron, manganese, phosphorus, copper and magnesium than rice.
03\ Fry the garlic until lightly brown, then add the beef to sear. Transfer to a saucepan, pour in the stock and simmer for five minutes. Chicken may edge it out in the lean protein stakes, but beef floors its opponent with a body shot of creatine, which helps you perform better in short, strength-based exercises.
02\ Add two eggs to boiling water, then turn the heat down and simmer for seven minutes. Peel and slice the eggs in half once cooled. We want the egg yolks as well as the whites for protein, selenium and especially zinc for its anti-inflammatory, immunityimproving benefits.
04\ Finally, add the chillies, ginger, eggs, bok choy and noodles, along with the fish sauce, lime juice and seaweed – the latter of which balances out iodine deficiencies, maintaining metabolismregulating thyroid function. Simmer for two minutes and serve with coriander. Beware, it packs a punch.
B U L K I N G A N D C U T T I N G C A N L E AV E C O M M O N W E A LT H G A M E S BOXING GOLD MEDALLIST ANTHONY FOWLER ON THE BACK FOOT IN THE K I T C H E N . T H I S B E E F B R O T H T H R O W S A N U P P E R C U T AT B L A N D F U E L L I N G BY SUREE COATES, CHEF PATRON OF THE KING & THAI
INGREDIENTS (SERVES 1) • BUCKWHEAT NOODLES, 200G • EGGS, 2 • GARLIC CLOVES, 2, SLICED • SIRLOIN, 200G, SLICED • VEGETABLE STOCK, 2L • BIRD’S EYE CHILLIES, 3 • GINGER, 3 THIN SLICES • A BOK CHOY, SLICED • FISH SAUCE, 1TBSP • LIME JUICE, 2TSP • KOMBU SEAWEED, 50G • CORIANDER, HANDFUL
Beef contains roughly 25 times more fatiguebeating carnitine than chicken
ouble trap men shoot 15 clays per round, with three rounds one day and two the next, plus the possibility of an additional two rounds for the semi-ﬁnals and ﬁnal, explains a representative from British Shooting. “They also have to hold the gun with horizontal arms for up to 30 minutes at a time, which is a very diﬀerent form of strength to that of a sprinter or weightlifter.” Building strength, keeping focus and delaying fatigue, then, are key to scoping out success. Developed by British
Shooting and the English Institute of Sport, Kneale’s diet focuses on complex carbs – think oatmeal and brown rice – to maintain blood glucose, alongside nitrates like spinach and beetroot to increase blood ﬂow to the brain – all of which sounds more damp squib than heavy ordinance ﬁtness fuel. To boost mental strength over prolonged periods without loading up on tasteless carbs, Lambert and chef Aiden Byrne bring out the big guns, pulling the trigger on an unparalleled pairing: roast pork belly with British turnips. Take aim, gentlemen.
01\ Rinse the pork belly and season with olive oil and salt. The zinc in the meat boosts neurotransmitter function for a lightning-quick trigger finger. Roll into a cylinder and tie with string. Roast at 220°C for 90 minutes then cut the string and let it rest. Pour over the honey and cook for a further 15 minutes.
03\ The British staple offers a variety of health benefits: a spud’s high carb content maintains blood glucose levels to prevent fatigue, while 100g packs 0.8mg of iron – essential for transporting focussharpening oxygen to the brain. Start by baking the potatoes in their jackets.
02\ Make the most of the venerable turnip by slicing and roasting at 220°C with salt, pepper and honey for 40 minutes. Meanwhile, blanch the turnip greens and reduce in a pan with the pork and lemon juices. Eaten whole, turnip’s high folate levels prevent age-related macular degeneration.
04\ Leave in the oven for 50 minutes at 220°C or until soft. Scrape out the insides and mix with the butter and milk. Fortified milk packs high levels of iron and vitamin E, encouraging increased nutrient absorption and comprehensive muscle repair. Season the dish with the chopped chives, then serve.
PRECISION ROASTED PORK
BAGGING THE DOUBLE TRAP RECORD REQUIRES SERIOUS C O N C E N T R AT I O N , Y E T O LY M P I C S H O O T E R T I M K N E A L E ’ S E AT I N G P L A N L E AV E S A L O T T O T H E I M AG I N AT I O N . T H I S PORK DISH WILL KEEP YOU FIRING ON ALL CYLINDERS BY AIDEN BYRNE, HEAD CHEF AT MANCHESTER HOUSE
INGREDIENTS (SERVES 1) • BONELESS PORK BELLY, 500G • HIMALAYAN SALT, 1TBSP • MANUKA HONEY, 100G • BRITISH TURNIPS, 300G • LEMON, ½, JUICED • DESIREE POTATOES, 300G • GRASS-FED BUTTER, 75G • WHOLE MILK, 50ML • CHIVES, 2TBSP, FINELY CHOPPED
DHA fatty acids in cuts such as pork belly make up 10% of the lipids in our brains and eyes
1106 10 06 MEEN N’S ’S HEA EALLTTH
M MEEN NSSHE HEAALLTTHH.C .CO COO..UK UK
With 112 calories per 100g, taro makes an ideal ﬁtness food for slow-release energy
(SERVES 1) • TARO, 300G, PEELED & CUT INTO CHUNKS • DUCK BREAST, 200G • ONION, ½, SLICED • GARLIC, 2 CLOVES, SLICED • GINGER, 1IN, SLICED • SOY SAUCE, 25ML • BALSAMIC VINEGAR, 1TBSP • MATCHA POWDER, 2TSP • COCONUT PALM SUGAR, 2TBSP • COCONUT MILK, 200ML • LEMONGRASS, 1 STICK • GALANGAL, 1IN, SLICED THE SALAD • DAIKON, 50G, PEELED • CARROTS, 50G, PEELED • SEASAME SEEDS, 2TSP • RICE VINEGAR, 2TBSP • LIME JUICE, 1TSP • OLIVE OIL, 1TBSP • GINGER, 1IN, GRATED • DATTERINI TOMATOES, 50G, SLICED • BASIL, HANDFUL, TORN
TRACK RECORD DUCK & TARO
M AC R O N U T R I T I O N CA N LE AV E T R AC K CYC LI N G WO R LD C H A M P I O N S H I P S I LV E R M E D A L L I S T A N DY T E N N A N T ’ S PA L AT E S P I N N I N G . T H I S D U C K D E V I AT I O N P R O M I S E S T O G I V E YO U R TA S T E B U D S A H E A D S TA R T BY ANDREW BREDON, FOUNDER OF BEL-AIR
FOOD STYLIST: NICO GHIRLANDO | CARTRIDGES JUSTCARTRIDGES.COM GT GLOVES BY RAPHA | GOGGLES BY SPEEDO
eveloped by Kathryn Brown of British Cycling’s in-house nutrition team, Tennant’s dietary plan is designed to power him through thricedaily training sessions, with the focus on mainlining macros. “The main principle is a high protein intake spread evenly throughout the day, which equates to a meal every three to four hours,” says Brown. “For lunch we opt for 83g complex carbohydrate, 33g protein, a lot of green leaves and a range of coloured veg rounding out the plate.”
Call us cynics, but that sounds a lot like chicken, sweet potatoes and broccoli. And while it may power champions of all shapes and sizes, surely an Olympian deserves something a little more exciting? “Skip the chicken breast in place of a more ﬂavourful cut,” Patel advises. With the skin retained, 100g of duck breast packs a far-from-featherweight 200 calories. “For a diﬀerent, more imaginative carb, taro is surprisingly versatile as well as being great fuelling food.” It’s time, then, to indulge with a reworked roast streamlined for rewards.
01\ Taro packs 11% of your RDA of fibre per 100g. Put it on to boil for an hour while you season the duck and brown on both sides before setting aside. In addition to its calorie content, 100g of duck breast provides a complete amino acid profile, with 18g of protein rounding out those macro targets.
03\ Add the lemongrass and galangal to the coconut milk and bring to boil. Drain and mash the taro, then add in the infused coconut milk. Lemongrass works as a natural painkiller, helping you ignore that lactic acid build-up, while galangal stimulates the production of digestive fluids.
02\ Sweat the onion, garlic, and ginger then add 50ml of water, the soy sauce and balsamic. Add the matcha, palm sugar and slightly more water, then add the duck skin-side-down and cook for 40 minutes. The antioxidants and short-chain fatty acids in the palm sugar will help power you through a sprint finish.
04\ The pickled side salad will cut through the rich duck and taro flavours. Shave the daikon and carrot into ribbons. Toast the sesame seeds in a pan on a medium heat for two minutes, then mix the rest of the ingredients and combine in a bowl. Plate up the duck breast and taro. Serve. Eat. Win.
MEN’S HEALTH 107
ACTION PACKED WEEKEND RAT RACE’S DIRTY WEEKEND RETURNS FOR ITS FIFTH YEAR. SIGN UP NOW AND MAKE SURE YOU DON’T MISS OUT ON ALL THE FUN
escending on Burghley House on the 6 May 2017, the Dirty Weekend adventure race packs one hell of a punch into its sprawling 20-mile course, littered with more than 200 obstacles. Often described as the Glastonbury of obstacle racing, the sheer scale of the event is huge, and this epic race is followed by the best afterparty in sport. Each year 5000 ‘Muckers’ pack into the big top-tent on Saturday night to celebrate their hard-earned victory with food, drink and live music. Headliners such as Greg James, Dave Pearce, Craig Charles and Ash have graced the stage in previous years. Dirty Weekend is a race where the word “can’t” has no currency. From
cargo nets suspended by crane 50ft above a river, to monkey bars covering a Guinness World Record-breaking distance, there are some monstrous constructions designed to test you, as Rat Race pushes the limits of what you thought was possible. Expect to face challenges that max-out every single muscle in your body, while the lung-searing mileage you’ll cover will try to break you both mentally and physically. You may mutter to yourself “I can’t”. But you can – and you will. Just focus on that moment when you cross the finish line and hobble to the tent, ready to toast your success. The question on every finishers lips? “When can I do it all over again?” Sign up at ratrace.com/dirtyweekend
RACE STATS Distance: 20 miles Obstacles: 200+ Runners: 8000 Terrain: Trail Average finishing time: 6 hours
FIND OUT MORE ABOUT SOME OF RAT RACE’S OTHER CHALLENGES
With adventure races all over the UK, there’s something for everyone. Sign up at ratrace.com
SURVIVAL OF THE FITTEST
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Brilliant weekend. Great atmosphere with a well organised afterparty! Wayne Le Bas
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EDITED BY SCARLETT WRENCH
This month, MH is taking you to the flicks. Sit back and enjoy the good, bad and ugly lessons you can learn from big-screen icons MENSHEALTH.CO.UK
MENâ€™S HEALTH 113
\ \ Q1 Q4 In Goodfellas’ famous cooking scene, Which Expendables star swears Vinnie is castigated for adding too many onions to the sauce. As it happens, he’s guarding his friends from…
y short, intense workouts? by A
In From Russia..., Bond spots an imposter when he orders red wine with fish. Pure snobbery?
Heart attacks B
AB&C The skillet stalwarts are packed with antioxidants and compounds for regulating blood sugar. Sadly even the most pungent bulb will not protect against pint-sized Sicilian psychopaths.
it features in…
Globo A Gym
Pumping Iron Dodgeball
Out of iii Sight
A/ii, B/iv, C/i, D/iii Whether you’re a budding Mr Universe or bulking up for a kidnapping caper, don’t go it alone. In a Michigan State study, men who exercised with others worked for 11 minutes longer than solo trainers.
Sylvester Stallone C Stath advocates the hard(man)-andfast approach. And science agrees (well, who’d dare argue?): HIIT triggers 60-80% of fast-twitch fibres that are crucial for growth, rather than the 30% activated by endurance workouts.
B You can’t argue with Connery: red wine’s higher iron content lends fish an unpleasant aftertaste, according to Japanese research. The taste comes from a fatty acid, which breaks down when exposed to the mineral. Double up on iron by ordering steak, and assassinate fatigue at dinner.
How will shouting “Run, Forrest, run!” affect your friend’s race time?
Flaked on the gym? What should you see at the cinema tonight? A
C Sausage Party
C Make Jonah Hill your new PT: just 10 minutes’ laughter burns 50 calories. Stanford Uni researcher Dr William Fry even reported that one minute of mirth could raise his heart rate higher than a full 10 minutes on a rowing machine. You’ll be all LOLs and no rolls... 114 MEN’S HEALTH
A Get voccal at the sidelines. In a com comprehensive analysis carried out by the University of Kent, verbal encourageement was found nd to be an effective motivator during endurance performance. Singing the Chariots of Fire F e them theme while miming in slow-mo is likely to aggravate, though.
WORDS: MIKE SHALLCROSS, JOSEPH CUMMINS | ILLUSTTRATIONS: ALCONIC AT SYNERGY ART
\ Q2 Match the gym to the movie
MH QUIZ: MOVIES
Twelve pancakes, four pizzas, 21 chocolate brownies… this is all just one cheat-day in the life of which musclebound movie star?
\ Q9 In Godfather: Part II, Michael Corleone rejects weasely brother Fredo’s banana daiquiri for a club soda. How many calories does he save?
B Never trust a man who offers you a drink with a tinned cherry in it. Your second takeaway tip is that sweet, creamy cocktails can harbour as many calories as a dessert. Stick to spirits and sugar-free mixers to save both face and fat gain.
Which staple of Hannibal’s diet is rich in mood-lifting L-dopa?
A nice chianti
B A serving of Lecter’s favourite beans provides the building blocks for the ‘pleasure hormone’ dopamine. Combining it with polyphenolpacking red wine and B vit-stuffed liver isn’t a bad shout, but we’d advise getting yours from lamb or calf – not a guy from the census bureau.
PHOTOGRAPHY: ROWAN FEE, HEARST STUDIOS, GETTY, DAN MATTHEWS, MITCH PAYNE
A Dwayne Johnson’s cheat days are the stuff of legend. Of course, most of what The Rock is cooking is very clean (he earned this feast with 150 days of abstinence). Seton Hall Uni research advises staying on course for 9/10 meals. A rare indulgence in fats and high-GI carbs can kickstart your metabolism to prevent a weightloss plateau (see p30).
Swearing is proven to relieve stress. Tough day? Watch... A
Wolf of Wall Street B
\ Q8 Hugh Jackman proved himself just as badass as his alter ego Wolverine by joining the 1000lb club last year. Which three lifts did he complete?
Nil by Mouth D
C Bench press
D Biceps curl
AB&C According to Hugh, it’s about going big – at the gym and in the kitchen. “I see people in the corner with the Swiss ball, acting like it’s gonna change their life,” he says. His golden (adamantium?) rule: “Train until you want to throw up and eat until you want to throw up.” Quite. MENSHEALTH.CO.UK
D This Canadian comedy holds the record for f-bombs with 935 mentions – though Wolf comes close with a creditable 506. We can only assume Jordan Belfort has studied the medical journal NeuroReport, which published a study demonstrating that swearing reduces the emotional impact of stress and pain.
MEN’S HEALTH 115
How many minutes do you need to run for in order to burn off a large Odeon popcorn?
In Commando, Schwarzenegger’s character “eats Green Berets for breakfast”. But what breakfast staple does the real Arnie decry?
B Arnie is famous for his consumption of sat fats, but is mistrustful of refined foods. And for good reason: the Endocrine Society found that testosterone levels drop after high-sugar meals. Beware the muscle Predators in your kitchen.
Watching 28 Days Later can reduce your risk of viral infection… A B
A Of the non-zombie kind, at least. According to research from Coventry University, horror films stimulate the production of white blood cells, helping your body fight off infections. ‘Controlled fear’ can also improve your sensitivity to stress. Consider it a practice run for the apocalypse.
75 C Popcorn is often billed as the acceptable face of snacking (indeed, Scranton University found it has more antioxidants that many veg) – but you’re not meant to eat it out of an industrial skip. Odeon’s largest offering packs 812 calories. Then again, you should be able to make it through even the corniest of movies without popping out for more (sorry).
Which actor shed 60lb of fat to embody a Marvel hero?
How many calories does the man-eating shark in Jaws consume throughout the movie? A
B The shark eats five people in total, and there are about 80,000 calories in the average human body. Given that water provides 12 times the resistance of air, swimming burns about 600 calories an hour (for humans, that is), or 14,400 in 24 hours. No wonder he was hungry. 116 MEN’S HEALTH
A While Hemsworth and Evans were in shape s p long before donning their super-suits, Pratt weighed in close to 300lb. Classic bodybuilding moves and metabolic conditioning circuits helped him lean out for Guardians of the Galaxy.
MH QUIZ: MOVIES
For Rocky III, Stallone trained for four hours a day, every day…
What surprising ingredient do the dim-witted bodybuilders of Pain & Gain add to their shakes?
Which of these actors has gained the most weight g for a film role?
Robert De Niro
False B Actually it was closer to six. His routine comprised two hours of cardio, two of weight training, plus sparring – which even Sly admits was excessive. Overtraining can cause insomnia and poor immune function. Rest hard if you want to make it to the final round.
A Mixed with a capful of steroids it’s described as “the real HGH”. Rather go your own whey? For a less controversial method of increasing human growth hormone, a spoonful of almond butter dishes out the HGH-boosting nutrient l-arginine.
Violent films make you more aggressive…
Vincent D’Onofrio D When body transformations go south… De Niro paved the way by gaining 60lb to play Jake LaMotta in Raging Bull, but his record was smashed by the 70lb D’Onofrio gained for Full Metal Jacket. It took him nine months to lose the weight.
\ Q21 You should stay off The Green Mile if you’re feeling low… A
A But only if you have an abrasive personality to begin with. In a study by NY’s Mount Sinai Hospital, men with a history of aggression experienced reduced activity in the part of their brain that regulates self-control when watching fight films. They also reported feeling more “inspired” and less anxious compared to pacifists. Just something to keep in mind when choosing a mate to watch Warrior with.
How did you score?
B In the US, counsellors who practise ‘cathartic cinema therapy’ say patients can process their emotions by watching something sad. The key, according to Dr Birgit Wolz, is to acknowledge your responses to themes or characters while watching something that makes you cry. Such as an immortal mouse.
0-7 CRITICAL FLOP
8-14 LIGHT RELIEF
15-21 BLOCKBUSTER HIT
Even if you’re not a film aficionado, you can still benefit from audio-visual aid. So long as you pick something arousing. In a California-Berkeley study, participants shown an erotic film scored better on a subsequent memory test. Your instincts will be more than basic.
A decent review. But it’s worth critiquing your sofa habits too. A hunched sitting posture is linked to heart disease. Hit the floor for a mid-film Superman stretch: face-down, tense to lift your chest, legs and arms. Three reps of 10 seconds will rescue your body from gripping tension.
A true cinema buff. But remember: the book is often better. Late-night viewing increases blood pressure and disrupts your sleep cycle. Pick up a book before lights out. Just six minutes’ reading is enough to slow your heart rate and ease stress, says the University of Sussex. MEN’S HEALTH 117
ONE WORD ANSWER #28 QUESTION
Which essential grooming tool will raise your standing at work?
arly sunrises and “just the one” after-work pints can make it hard to get your six hours in. (Come on, who seriously ever manages eight?) But whether accustomed to the perennial lack of sleep or not, try to remember that tiredness harms more than just your ability to keep your eyes open on the 7:32. In fact, a new study in the Journal of Experimental Psychology shows that tired-looking people are perceived as less intelligent than their well-rested peers. And that makes a double espresso an essential ally before a big presentation. However, don’t go in thinking you can fool the crowd with wide eyes and big hand gestures – you’ll just look like a less
intelligent man on amphetamines. Researchers identified “subtle frowning” – a downward curvature of the mouth – as a key negative marker. So what you might perceive as professional froideur or earnest focus can actually just come across as, well, a bit dim. A casual smile, on the other hand, was seen as a major sign of alertness. Our advice? When coffee alone won’t cut it, try this: save the used grounds and apply them under your eyes (wait, wait – let them cool first) for five minutes. Caffeine constricts blood vessels below the skin’s surface to reduce puffiness. You may feel less than clever, but you’ll be ready to face the daily grind.
WORDS: SCARLETT WRENCH | PHOTOGRAPHY: KAT PISIOLEK AT HEARST STUDIOS
CAPTUR EVERY MOMENT
Renault Crossover Climb during Men’s Health’s Survival of the Fittest, you’ll see Renault’s latest superstar right by your side. Though, sadly, its superb hill start assist can’t help you until after the finish line. This is a model with all the gear and all the ideas. The hands-free key card allows you to unlock, start and remotely lock the car without even touching the key. The Captur’s on-board touchscreen tablet, MediaNav†, provides flawless navigation, media, and handsfree telephone using Bluetooth®‡. Plus, the washable and removable seat covers¥, alloy wheels as standard and two-tone paint options ensure the package looks as sharp on the outside as it feels on the inside. So, no matter what your next adventure, you’ll conquer it in style.
The ofﬁcial fuel consumption ﬁgures in mpg (I/100km) for the cars shown are: Urban 40.4(7) -70.6(4); Extra Urban 57.6(4.9) - 83.1(3.4); Combined 50.4(5.6)- 78.5(3.6). The ofﬁcial C0² emissions for the range are 127-95/km. Based on EU Directive and Regulation 692/2008 test environment ﬁgures. Fuel consumption and CO ² may vary according to driving styles, road conditions and other factors.
TH E ADVE NTU R E CO NTI N U E S . . .
Match the Captur’s all-terrain capabilities with MH’s SOTF training videos If you want to make it over every obstacle at this year’s Survival of the Fittest races then the next few weeks need to involve more than just a gentle jog around the park. Join James Cracknell OBE and Men’s Health ambassadors Faisal Abdalla, Scott Ashley and James Greenwood as they put you through your paces with a series of workouts and physical challenges to prepare you for the start line. Head to menshealth.co.uk/fitness/survival-ofthe-fittest for the full video series
TO FIND OUT MORE ABOUT THE RENAULT CAPTUR, VISIT RENAULT.CO.UK/ VEHICLES/NEW-VEHICLES/CAPTUR
hether you’re sat at the wheel devouring the open road or storming through obstacle-strewn terrain on foot, the same quality is paramount: adaptability. Renault, the headline sponsors of Survival of the Fittest – Men’s Health’s 10K obstacle race series – know all too well that, whatever your next adventure turns out to be, you need the ability to take the unexpected in your stride and excel in any environment. That’s why they’ve created a versatile urban crossover: the Renault Captur. Developed to combine the best of three worlds – the styling and driving position of an SUV, the cabin space and interior flexibility of an MPV, and the pure driving thrill of a hatchback – the Captur is the perfect partner for any eventuality. Which is why, as you storm up The
MEDIANAV AVAILABLE ON DYNAMIQUE NAV AND DYNAMIQUE S NAV ‡FOR COMPATIBLE DEVICES, PLEASE REFER TO RENAULT.CO.UK/SERVICES/MULTIMEDIA/BLUETOOTH-COMPATIBILITY.HTML ¥AVAILABLE ON DYNAMIQUE NAV AND DYNAMIQUE S NAV
OVERTAKE THE COMPETITION, NO MATTER WHAT LIES AHEAD, WITH THE VERSATILE URBAN CROSSOVER FROM RENAULT
The 09/16 NEW Modernists _ _ STYLE GUIDE TO
Edited By Eric Down & Matt Hambly
Style has changed of late. Itâ€™s gone easier, less uptight, not so fogyish. Relinquished is the over-preening; in its place has entered a cleaner, more modern way of dressing. The new style challenges conventional notions of smart and casual without ever forfeiting sophistication. And our guide will make it as easy to master as it feels to wear
First Aid Kit Casual isnâ€™t a synonym for scruffy. This smart kit makes upkeep easy
Simple Updates Our pick of your wardrobe staples, given a modern twist
Dial M For Minimal
The Big Easy
Why the complication? Turn heads with these refined watches
Follow these louche guidelines to make minimalist style feel as effortless as it looks
Scents & Sensibility
Be A High Flier
High-maintenance style is outmoded. These relaxed looks will make your mornings a breeze
Invest in an understated fragrance to make the right impression, subtly
Throw shade at flashy sunglasses with a pair of upgraded Aviators
tucked into tracksuit trousers with a tailored coat. A blazer worn with mismatched, loosely cut trousers. Perhaps a zip-up bomber jacket under an overcoat, with rippling strides and white sneakers. Pay attention, because these ensembles, championed on the international runways for autumn, are coming to make your life easier, in more ways than one. Even if your interest in catwalks and fashion seasons is minimal, the effects of the increasingly undone wardrobe, championed by some of the world’s biggest design houses, is now dominating the high street as well as the new generation in Hollywood. Jack O’Connell, Alexander Skarsgård and Matthias Schoenaerts might all scrub up for the red carpet, but off-duty their sartorial lead is less contrived. It’s all about an easy-going approach. This relaxed style riffs on a classic approach to dressing – looking as if you’ve made little effort, despite resembling an elegant Scandinavian architect. The first trick here is to ensure your hair says rolled-out-of-bed – think the messy, untamed tresses of Robert Pattinson or Cillian Murphy. The next is to abandon anything that might be considered too TOWIE. Spray tans and any form of body depilation are categorical goners. Two-ish day stubble is in. See what we mean about easy? Clothing wise, French labels such as Ami and Lemaire are great sources of inspiration. Both offer clothes that are essentially excellent staples, cut in modern shapes and designed to break down traditional smart/casual boundaries. “We’ve just come out of a very heritage-inspired way of dressing, which as a trend now feels too buttonedup and particular,” says Gordon Richardson, creative director at Topman. “As a result, designers have been working with softer, lighter, sportsinspired fabrics that lend themselves to more relaxed, oversized silhouettes. It’s that sweet spot where performance meets streetwear.” A move toward active apparel chimes with a rise in looser shapes and the growing acceptance that it’s admissable to wear everything – and that includes suits and smart trousers – with sneakers.
Estimable high-street brand Cos is the purveyor of a kind of discreet chic – granddad shirt collars, roomy T-shirts and luxurious bomber jackets – that is louche, yet precise. The cut of its tailoring is modern (that translates as relaxed these days, so try a size down) and often constructed from utilitarian fabrics. The result is office wear you can treat like your favourite jeans. All of which mirrors the ongoing breaking down of dress codes in the work place. Sir Paul Smith, long known for his clever balancing of tailoring with an informal breeziness, thinks men’s lives are just different now. “Having worked in men’s clothing for 45 years I’ve seen a very significant shift away from more uniform ways of dressing,” he says. “Really, I think the change has happened for practical reasons. Lots of people sit behind a desk all day now, they’re not necessarily out and about interacting with people. Comfort is as important as presentation.” For autumn, Smith showed his suits with zip-up knitwear underneath. It’s another nod to the demise of ties – for now at least. As Richardson argues: “Why spend your life feeling cramped and restricted? Done right and done well, relaxed style does not have to mean no style.” Indeed, effortless style does not equate to a lack of thought. So kick back, know the rules, buy well and, above all, dress easy. By Simon Chilvers, men’s style director of matchesfashion.com
Simply does it Take the stress out of dressing with our smart guide to casual attire
PHOTOGRAPHY: PHILIP SINDEN | STYLING: ERIC DOWN | MODEL: JAMAUL AT AMCK | CARDIGAN £275 CHRISTOPHER RAEBURN, HENLEY £60 SCHIESSER, TROUSERS £248 J CREW
STYLE – 09 / 16
T Take 09/16 a plain s sweate
First Firs A K FUNDAMENTALSS
C/ SUEDE CLEANER AND POLISH (PART OF SET) £105 LOAKE
A/ SHOE TREE £100 JOHN LOBB
B/ CLOTHES BRUSH £37 ABBEYHORN
STYLE – 09 / 16
Eveen understated style needs a bit of maintenance eveery w and then. We asked d Tom now Beeecroft, of shoe care artiisans Thee Jaunty Flanneur, for his sixx essential tips on wardrob be connse co servat ation and body repaair
E/ SHOE HORN £25 ABBEYHORN
03 Heel the Damage
Two other essential footwear tools: a coarse brush (D) and a shoe horn (E). Use the former to apply wax to the stitching of welted shoes (where the A little-and-often approach upper is sewn onto the sole) to preservation is always better than neglect followed to keep them waterproof. by attempted surgery. Remove The shoe horn, meanwhile, is criminally overlooked as dirt with a horse hair brush an atavistic affectation. Not (B) before choosing your only will it preserve the shape polish. A cream, best for of the heel cup, it’ll protect fine restoring colour, should be socks against tearing, too. left on for 45 minutes to be absorbed. A wax (C), best for shine, needs only a minute or so. Apply with a cloth and use that to buff your shoes.
02 Brush Up G/ SWISS ARMY KNIFE £50 VICTORINOX
01 Tr e e of Life F/ REPAIR KIT, £15 MERCHANT & MILLS
Photography by Aaron Tilley 126 MEN’S HEALTH
Buying quality and caring for it is always the more economical investment, and never more so than with what you put on your feet. For a pair of shoes to endure you need shoe trees (A). Give your shoes a minute to breathe once removed, but insert while the leather is still warm and malleable. Non-varnished trees will absorb moisture and prevent the leather cracking.
STYLING: ERIC DOWN | SET DESIGN: CARRIE LOUISE | WORDS: MATT HAMBLY | STOCKISTS: ABBEYHORN.CO.UK, ACQUADIPARMA.COM, BROOKSBROTHERS.COM, CZECHANDSPEAKE.COM, SCHIESSER ENDCLOTHING.COM, GROWN ALCHEMIST GOODHOODSTORE.COM
D/ BRUSH AND CLOTH KIT (PART OF SET) £730
05 S mall I n v e stm m en nts
O/ BODY CLEANSER £20 GROWN ALCHEMIST H/ VEST £40 SCHIESSER
Q/ HYDRO-DYNAMIC MOISTURE £55 MURAD
K/ RAZOR AND BRUSH (PART OF KIT) £367 ACQUA DI PARMA
M/ MANICURE TOOLS (PART OF KIT) £198 CHZECH & SPEAKE
JMWESTON.COM, JOHNLOBB.COM, KENTBRUSHES.COM, LOAKE.CO.UK, TRIUMPH & DISASTER MANKIND.CO.UK, MURAD.CO.UK MERCHANTANDMILLS.COM, SUNSPEL.COM, VICTORINOX.COM
Maintenance is a markedly different affair from repair. Your best bet is to take damaged shoes or clothes to a professional to do the work for you. That said, selfsufficiency is a virtue and a decent repair kit (F) will allow you to look after a good shirt, for instance, by reattaching buttons. A classic Swiss Army knife (G) is also good for dealing with loose threads.
The jump from off-the-peg to bespoke can be steep, but upgrading your underwear (H) is less of a financial stretch and worth the effort. Fine cotton jockey shorts (I) are more breathable under trousers and infinitely more tactile. Pyjamas (J) are making a comeback, too, not least because the likes of Gucci are reclaiming them as shirts.
STYLE – 09 / 16
04 Altered States
J/ PYJAMAS £95 BROOKS BROTHERS
I/ BOXER SHORTS £30 SUNSPEL L/ SHAVING CREAM £19.50 TRIUMPH AND DISASTER
06 Razor Sharp
N/ BRISTLE BRUSH £9.50 KENT BRUSHES
P/ BODY CREAM £19 GROWN ALCHEMIST
A good badger-hair brush (K) helps lift hairs and makes for a closer, smoother shave (L). In fact, most well-made grooming products, from nail clippers (M) to hair brushes (N), will stand the test of time. Frankly, they look a lot nicer than disposables, too. Lastly, a regular cleanse (O) and moisturise (P, Q) is better than an expensive spa-based overhaul every time you have a hangover.
MEN’S HEALTH 127
N Natural a H Hairs
STYLE – 09 / 16
The current tonsorial mood seees a move away from highmaaintenance quiffs in favour of llonger, less-manicured styyles. So trade time in front of tthe bathroom mirror for moooree fun u in tthee real ea world
Messy, tousled locks might seem like a scruffy departure from the coiffured lids we’ve grown accustomed to, but as demonstrated on the catwalks of Tiger of Sweden, Ami and Oliver Spencer at London Collections: Men this year, it’s a style that’s going to grow on you. “Luckily, you can grow the top and keep cutting the sides,” says Ruffians stylist Denis Robinson. “Although you’ll need to take the weight out of the crown, otherwise it’ll look like a toupee.” If that idea’s killing your buzz(cut), look to autumn’s rightful hair(styles), with Robinson’s pointers on what to ask for.
128 MEN’S HEALTH
01 The Off-Centre Parting
02 The Nu-Mod
The key to this season’s trend, says Robinson, is to let the cut, rather than products, do the talking. “It’s about looking natural rather than overly styled. Ask for the back and sides cut scissor-over-comb with square layering on top and a point-cut fringe.” You may not understand what you’re talking about, but a good hairdresser will. Style with L’Oreal Super Dust (£12 toniandguy.com) for a matte finish.
This Weller-esque upgrade is all about smart layering. “Tell your barber you want hexagonal layers, starting from the nape, with square layering on top,” says Robinson. “Then say you want the volume and thickness taken out by pointcutting the whole head.” Or just show them this picture. Dry with L’Oreal Techni-Art Beach Waves (£11 trilabshop.com) for texture.
03 The Curly Mop
04 The Flock Of Seagulls 2.0
“This is actually an undercut,” says Robinson, “though the texture on top softens the effect. As with the parted look, ask for a scissor-over-comb undercut – this just means ‘no clippers’ – for soft blending, with square layers on top.” Finish off with a strong yet pliable product like Ruffians’ Pomade (£9.95 shop.ruffians.co.uk) on towel-dried hair and style naturally with your fingers.
Admittedly, there’s more than a nod toward the kind of haircut you’ll have last seen on Top of the Pops circa 1982 here, but don’t let you put that off. “The key difference is that it’s point-cut to soften the ends,” says Robinson. Like the layered cut, dry with L’Oreal Techni-Art Beach Waves and style with Ruffians Styling Paste (£15 shop.ruffians.co.uk). Avoid heavy mascara, PVC and a mournful stare.
WORDS: MATT HAMBLY | PHOTOGRAPHY: ZAC FRACKELTON | STYLING: ERIC DOWN | STYLIST’S ASSISTANT: RICCARDO CHIUDIONI | MODELS: HARRY, PAUL, EMIN AND ANDREJ AT ESTABLISHED | GROOMING: DESMOND GRUNDY AT CAROL HAYES MANAGEMENT USING CLINIQUE FOR MEN | HAIR: DENIS ROBINSON AND EMMALENE GALE USING RUFFIANS | HARRY WEARS SHIRT £95 UNIVERSAL WORKS | PAUL WEARS T-SHIRT £90 JAC + JACK, BLAZER £452 MICHAEL KORS | EMIN WEARS SHIRT £95 OLIVER SPENCER | ANDREJ WEARS COAT £680 AGI & SAM, HENLEY £133 MICHAEL KORS | SHOT AT ISTITUTO MARANGONI
GROOMING OO G MANUAL
002 2 MAISON FRANCIS KURKDJIAN AQUA UNIVERSALIS 70ML, £110 0011 TOM DAXON IRIDIUM 50ML, £105
Both Sarah Coonan and Mia Collins – fragrance buyer at Liberty and head of Beauty at Harrods, respectively – agree: simple smells are making a return.
“This is a reaction to the recent plethora of ostentatious offerings,” says Coonan. Don’t let their simplicity throw you off the scent – these fragrances can be considered a mark of understated confidence.
02 Odour And Endure
“This little-known boutique brand is really putting British fragrance on the map,” says Coonan. “Tom is a renowned perfectionist and his vision for the brand is summed up perfectly in this pared-back woody scent.”
“We launched Maison Francis Kurkdjian exclusively at Liberty, and Aqua Universalis is one of our most iconic fragrances,” says Coonan. “While its light citrus scent has a fairly unisex profile, it’s especially sexy on men.”
03 Make A Splash
04 Smell The Difference
“Former L’Oreal executive Ulrich Lang has always had a really loyal following at Liberty” says Coonan. Green and aromatic, this new fragrance might be minimal, but it has all the notes of a future best seller.
Byredo’s new fragrance has been created exclusively for Harrods. “It’s an interaction of opposites,” says Collins. “Masculine and feminine, exotic and romantic: this new addition is really exciting.”
Maximise Your Face Time Grooming Gurus Deborah Gayle and Laura Pocock on fine-tuning your routine and getting out of the bathroom in record time THE TASK
Your face is covered in pores that become oily, clogged and produce blackheads. A good facial cleanser will emulsify these offenders and clean deeply but gently. Shower gel will just dry out your skin.
A good scrub will clear dead skin cells that can lead to breakouts. But over-use can over-stimulate the skin and lead to, um, breakouts. Use sparingly with circular motions to clean pores that regular face washes won’t.
Every self-respecting man knows why they need to do it, but many still neglect the bags under their eyes. A gel will reduce puffiness. Apply with your third finger, which has the most delicate pad, so as not to damage sensitive skin.
Post-exfoliation is the ideal time to apply a face mask because you’ll have cleaned off the dead cells and exposed fresh ones that will benefit from the nutrients. Once a week is enough to save face, but twice is preferable.
Full-on eyebrow shaping is best left to Essex professionals, but the new modernist can get away with some prudent DIY plucking. Don’t overdo it though: stray any further than the width of your nose and you’ll look like a Ken doll.
HOW OFTEN? WEDS
THE KIT The Refinery Face Wash (the-refinery. com £16)
Kiehl’s Facial Fuel Energizing Scrub (kiehls. co.uk £17.50)
The Refinery Eye Gel (the-refinery. com £30)
Tom Ford Intensive Purifying Mud Mask (houseof fraser.co.uk £45)
Tweezerman slanted tweezers (johnlewis.com £21) 5 minutes
MEN’S HEALTH 129
STYLE – 09 / 16
PHOTOGRAPHY: AARON TILLEY | SET DESIGN: CARRIE LOUISE | THE-REFINERY.COM | AMIDASPA.CO.UK | APSU AND MAISON FRANCIS KURKDJIAN SELFRIDGES.COM, BYREDO HARRODS.COM, TOMDAXON.COM
003 3 ULRICH LANG NEW YORK APSU 100ML, £75
04 04 BYREDO CUIR OBSCURE 100ML, £130
01 Nifty Scent
It’s It ’s not o jus ustt ou ourr thhre read adss ta ad taki king ki ng a tuurnn for the h sim impl plleerr – par p ared-b ed d-b -bac acck frag fr ag gra ranc nces nc es aree com min i g up p ros oses es.. es MH sniiffs ff out ut fou our off the bes our e t
Be A H F I S INSTANT UPGRA G
Styyle statements needn’t be osttentatious. With eyes on botth past and future, these Tom m FFord ord sshades hades shout quietly
The best design has function at its heart. And while Aviator sunglasses are today more commonly found on the streets of Milan than in the cockpits of MiG-28s, the 80-year-old Anti-Glare prototype has undergone surprisingly little remodelling. But, timeless as they are, recent years have seen Aviators lose popular ground to the equally illustrious Wayfarers, making them ripe for an upgrade. “The advantage of the Aviator’s frame is that it flatters all face shapes,” says Jason Broderick, fashion director for menswear at Harrods. “But with this pair, Tom Ford has taken a safe style perennial and turned it into a real statement piece.”
130 MEN’S HEALTH
Ford, of course, is both a lover and a challenger of tradition. So here you have the classic Top Gun shape in tact, yet with bridgeless frames in a mixture of acetate and steel; in place of the archetypal green lenses comes a tobacco tint. In short, they’re still Aviators, just flying at Mach 2. “From accessories to suiting, Tom Ford continues to epitomize luxury,” says Broderick. He is also, it must be said, synonymous with the eye-watering prices that luxury retail commands. But at just £215, these are a justifiable summer upgrade to make before boarding.
Photography by Aaron Tilley MENSHEALTH.CO.UK
WORDS: MATT HAMBLY | STYLING: ERIC DOWN | SET DESIGN: CARRIE LOUISE | OCOGLASSES.CO.UK
STYLE – 09 / 16
TOM FORD AARON SUNGLASSES £215 AT OCO GLASSES
T O TFOLIO O O
STYLE – 09 / 16
01 Embrace Texture T goodbye to tiepins and collarbars and welcome a more relaxed, modern way of dressing up. It’s simple to perfect if you follow these tenets, says Nottingham-based Universal Works founder David Keyte
Photography By Philip Sinden Styling By Eric Down 132 – MEN’S HEALTH
Wearing contrasting fabrics helps to keep your outfit low-key yet on-point, much in the same way that differing shades of the same colour create understated polish. “We do a lot of this at Universal Works,” says Keyte. “Coarse fabrics with a natural weave or pattern work together more easily and ensure that a monochrome ensemble doesn’t look rigid or one-note.” It’s a clever way of asserting a point of difference without resorting to adding bells and whistles. Boiled wool, heavy twill cotton and even jersey, will all mix well. Offsetting heavier fabrics like coarse wool with soft cotton or towelling works even better. After all, no stylish man wants to look like he’s cut from the same cloth as the next.
STYLE – 09 / 16 MEN’S HEALTH – 133
CARDIGAN £275 CHRISTOPHER RAEBURN HENLEY £60 SCHIESSER TROUSERS £248 J CREW SHOES £285 PAUL SMITH CHAIR £140 ALESSI
COAT £895 MACKINTOSH BLAZER £340 OLIVER SPENCER T-SHIRT £60 SUNSPEL TROUSERS £295 JOSEPH BRACELET £175 MONICA VINADER WATCH £995 LARSSON & JENNINGS
STYLE – 09 / 16
02 Reject Structural Integrity A traditional Savile Row suit has more scaffolding than a high-rise in construction, which is why in anything other than a formal situation they have the habit of making the wearer look like he has a rod up the posterior. But with soft shoulders and a relaxed silhouette, the unstructured blazer redefines conventional dress codes. “Too many men associate a jacket with work and the conservatism that goes with it,” says Keyte. “But by losing that structure you liberate the blazer. It becomes something that looks elegant and feels comfortable.” We urge you to think of it like a cardigan: roll it up, lounge about and, well, do just about anything you’re not supposed to do in your formal best.
134 – MEN’S HEALTH
STYLE – 09 / 16
Combining shades of the same colour has the neat effect of making casual items smarter and more coherent. Think of it as a sartorial cheat day. “Dressing tone-on-tone is an easy way to give the appearance of sophistication,” says Keyte. “Don’t worry if the shades don’t quite match either; it’s this soft contrast that gives your look an easier edge.” Meanwhile, a judicially employed pop of contrasting colour will ironically bring the ensemble together and elevate it. “Think of it as you would a bright pocket square to set off a dark suit,” says Keyte. Muted shades of vivid colours – burnt orange, wine red – go well with camel, navy and grey (see opposite page).
WORDS: MATT HAMBLY | STYLIST’S ASSISTANT: RICCARDO CHIUDIONI | PHOTOGRAPHER’S ASSISTANT: CHRIS BROMLEY | MODEL: JAMAUL AT AMCK | GROOMING: JOHN CHRISTOPHER AT CAROL HAYES USING LAB SERIES | HAIR: KEVIN LUCHMUN USING LABEL.M PROFESSIONAL HAIRCARE
03 Set The Tone
COAT £150 H&M STUDIO SHIRT £190 JOHN SMEDLEY AT MRPORTER.COM TROUSERS £79 COS BRACELET £175 MONICA VINADER VASE £75 AND BOWL £90 BOTH MAX LAMB FOR 1882 LTD AT SCP CUP PART OF A SET £65 AND COFFEE MAKER BOTH £55 ALESSI
MEN’S HEALTH – 135
STYLE – 09 / 16
04 Broaden Your Horizons After years of being given a wide berth, roomy slacks are finding their legs again. Now, we’ve been saying this for a little while and we know many of you remain doubtful, so Keyte has this advice: just try them on. “We had a guy model in one of our shows who had never worn anything but skinny jeans,” he says. “After a few hours in these wider trousers he came back and asked if he could keep them. He told us that they felt comfortable and looked smarter than he’d suspected, too. Would he have picked them up in a shop? Definitely not.” The key point here is the issue of smartness: contrary to expectation, wider legged trousers are not the preserve of clowns. If the fit is good, the silhouette will be elegant, just a little less conservative. These are all good things.
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TOP £90 ALBAM AT MRPORTER.COM TROUSERS £115 UNIVERSAL WORKS SOCKS £20 SCOTT NICHOL BANGLE £175 MONICA VINADER MUG £35 AND VASE £75 BOTH MAX LAMB FOR 1882 LTD AT SCP CHAIR £490 PINCH
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05 Invest In Comfort The savvy shopper spends his money wisely, exercising prudence on staples with a high wardrobe turnover, while splashing out on quality mainstays. Good outerwear unequivocally falls into the latter category, says Keyte: “A well-made, unstructured overcoat is a piece you’ll always return to. It’s the lack of formality that’s key here because this gives it fluidity.” If fluidity is not something you’re accustomed to looking for when shopping for clothes, let us put it another way. Tailored coats with rigid, padded shoulders might look great with a suit, but less so with a crewneck top or casual shirt. They speak of formality and go with little else. A relaxed overcoat in a quality fabric, however, can be dressed up and down in myriad ways. In fact, it might just be the most versatile item in your wardrobe.
COAT £450 SUNSPEL JUMPER £420 CANALI TROUSERS £400 EMPORIO ARMANI
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BLAZER £250 YMC SHIRT £90 ALLSAINTS TROUSERS £125 UNIVERSAL WORKS BRACELET £175 MONICA VINADER WATCH £995 LARSSON & JENNINGS SHOES £65 CONVERSE JACK PURCELL
STYLE – 09 / 16
It was Liam Gallagher who ventured that when selecting an outfit one should start with the shoes. And while Our Kid has been wrong about many things – his songwriting abilities for one – in this case we’ll give credit where it’s due. “What you wear on your feet dictates the way you carry yourself,” says Keyte. “So it stands to reason that you’ll cut an easier figure in sneakers.” Of course, we’re not suggesting the New Modernist bases his look on dirty kicks. But even classic shoemakers such as Church’s are dabbling with softer soles and contemporary uppers. For our money, a simple pump from the likes of Converse, Common Projects or Superga sets the tone. Give your brogues and derbies a rest.
STOCKISTS: ALESSI.COM/EN, ALLSAINTS.COM, CANALI.COM, CHRISTOPHERRAEBURN.CO.UK, CONVERSE.COM, COSSTORES.COM, ARMANI.COM, HM.COM, JCREW.COM, JOSEPH-FASHION.COM, LARSSONANDJENNINGS.COM, MACKINTOSH.COM, SCP.CO.UK, MONICAVINADER.COM, MRPORTER.COM, OLIVERSPENCER.CO.UK, PAULSMITH.CO.UK, PINCHDESIGN.COM, ENDCLOTHING.COM, SCOTT-NICHOL.COM, SUNSPEL.COM, UNIVERSALWORKS.CO.UK, YOUMUSTCREATE.COM
06 Pump It Up
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The Th E P O SELECTOR PRO S C OR
£445 DDAKS DAK AAKS KS
STYLE – 09 / 16
Thee season’s best transitional thrreads will keep you cool whhen it’s hot and warm when it’ss not. Consult the MH edit to ensure you spend your har ard-eeaarneed d wise sely
Originally designed in a time before motors were given roofs, car coats are clean-lined, weather-proof, and will help you make a smooth transition from summer to autumn
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£500 PAUL SMIT SMITH MITHH
£145 IDRIS ELBA + SUPERDRY SUPERDR ERDRYY
£380 MAISON KITSUNÉ UNÉ
£575 GRENFEL GRENFELL LL
£70 RIVER ISLAND LAND
£40 NEW LOOK LOOO K
£840 MACKINTOSH MACKINTOS OSHH
PHOTOGRAPHY: HEARST STUDIOS | STYLING: ERIC DOWN
STYLE – 09 / 16
£795 TURNBULL & ASSER
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Bo Boot C Camp P O SELECTO S C OR
£175 RUSSELL & BROMLEY BROMLE BR OMLEYY
£180 KURT GEIGER GER
£205 GRENSON GRENSOO N
£90 ALDO O
£400 CROCKETT & JONES
£120 LACOST LACOSTE STE
£398 LUDWIG REITER EITER
STYLE – 09 / 16
Fasshion is cyclical and good styyle timeless, so the return of thaat original Mod staple, the chuukka boot, is predictable, sensible sen nsible and desir desirable
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B Button 09/16 Up p The re-imagined grandadcollar shirt is another stylistic revival – not for its retro value, but for its stripped-back aesthetic and plai plain elegance
£48 W ÅVENN
£95 OLIVER SPENCER ER
£225 TURNBULL & ASSER
£225 THOM SWEENEY SWEENE EENEYY
STYLE – 09 / 16
£165 PRIVATE WHITE V.C. V.C
£95 UNIVERSAL WORKS KS
£215 PAUL SMIT SMITH MITHH
£80 SAMS SAMSØØ E & SAMS SAMSØØ E
£70 HILFIGER DENIM NIM
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Dia M Dial F M WRIST S ASSESSMENT SS SS T
02 RADO TRUE THINLINE PLASMA HIGH-TECH CERAMIC £1720
There’s an old acronym, coined by the chief boffin at Lockheed Martin during the mid-20th century, that encapsulates a guiding principle engineers employ to this day. It’s ‘KISS’ – as in Keep It Simple, Stupid. In other words, when it comes to technical design, simplicity is a virtue and complexity a hindrance. That is, unless you’re a Swiss watchmaker. In the rarefied workshops of Geneva it can sometimes seem as though the pursuit of innovation is to deliberately over-engineer the simple task of telling the time. The technical term for an extra function on a watch is a ‘complication’, after all. Even ultra-thin mechanical watches require their 100or-so components tortuously slimmed. This is part of the appeal for many, of course; watches that flaunt their byzantine mechanics are what keep the industry going. But the fact is a £250k
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01 SHINOLA CANFIELD CHRONO 43MM £560
watch won’t tell the time as accurately as your iPhone. All of which means that it’s refreshing when highend brands play down their undeniable intricacies in the name of modern elegance and subtlety. In the same way that an elaborate pocket square needn’t be the hallmark of an estimable suit, the watches on these pages prove that an exquisitely made timepiece needn’t shout about its wares. And besides, the only person who can get away with pairing jersey with jewels is Jay Z. Just.
05 RAYMOND WEIL FREELANCER DIVER AUTOMATIC £1695
WORDS: ALEX DOAK | STYLING: ERIC DOWN | SET DESIGN: CARRIE LOUISE
STYLE – 09 / 16
Whhilee thhe current mood is for parring back, in the world of horrology more tends to be moore. Why the complication? Thaankfully, there are a handful of quality watchmakers happy to hid dee their light under a bezel
01 Less Is Mo’ 022 White Heat
04 A Little Le s s Complication Junghans’ Max Bill collection is also defined by Bauhaus simplicity – the difference here being the direct pedigree back to that movement, the titular Herr Bill having designed an alarm clock for the brand in the ’50s. This model’s chronograph function – named ‘chronoscope’ in Ancient Greek, as it ‘shows’ the elapsed time, rather than ‘draws’ it – is barely noticeable for its minimalism. 03 NOMOS GLASHÜTTE METRO DATUM £2390
03 Ticking Eve r y B ox Nomos was founded in east Germany upon the fall of the Berlin Wall and in relatively little time has become fully self-sufficient, making Bauhaus-inspired beauties with in-housemanufactured mechanical movements for low price points. Thanks to its Berlin studio agonising over the tiniest details (the length of the loop on the ‘2’, say), it manages that rare thing: simple yet considered design you’ll love more over time.
05 Deep Impact So many premium-brand diving watches trumpet their rugged suitability for the chilly depths with oversized cases, glowing hands and lairy orange straps. Not this waterbaby – a stealth submarine whose clean lines and reasonable price tag belie its bona fide Scuba credentials. It’s good to 300m down and comes equipped with a rotating bezel, which will help you time your resurface.
04 JUNGHANS MAX BILL CHRONOSCOPE £1550
Photography by Aaron Tilley MENSHEALTH.CO.UK
MEN’S HEALTH 145
STYLE – 09 / 16
Since single-handedly pioneering the use of ceramic in watchmaking as far back as the ’80s, Rado’s designers have stuck to an appropriately glossy minimalism, as slick as a Peter Saville album cover. Meanwhile, the material’s innovation has continued apace, peaking with the current ‘plasma’ technology, which heats the ceramic to 900ºC, imbuing the otherwise matte-white case with a mysterious, metallic sheen.
Youthful Detroit lifestyle brand Shinola may have the backing of an ex-Fossil magnate behind it, but the watchmaking itself is conducted by Motowners brought in from the streets and trained by Swiss experts. Which makes the brand’s technical leaps and bounds all the more impressive – such as this year’s ‘toploaded’ cases, allowing the movement to be dropped in from the front, affording a cleaner open-dial design.
Co Cos 09/16 C Célèbre S
COS’S CREATIVE FORCE, MARTIN ANDERSSON
Have you observed a palpable move toward dressing more simply? There’s certainly a surge in interest in clean, functional lines, especially in wardrobe staples. As a Swede you grow up with this idea that good design is functional. We’re an international brand but we have a Scandinavian heritage. Whether we lead the way, I couldn’t say, but it’s what we’ll always do. Why do you think Cos has been so successful? We have four pillars that mark us out: timelessness, modernity, function and tactility. We want to make clothes you can revisit in years and still look relevant wearing. If you look at old modernist buildings that still look amazing today, the idea of design that is modern yet timeless... that’s what gets us going. So what is it that makes clothing ‘modern’? The difference between a garment that is modern and one that’s not tends to lie in proportion. We would look at each garment and determine its purpose and what it’s for. Certainly right now there’s
BLAZER £89 COS
SHIRT £55 COS
CHINOS £59 COS
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a new ease – a generous silhouette in menswear – because workplaces have become relaxing. Could you give us three things all men should be buying for the season? Right now, a pair of pleated trousers – very loose on the thigh and very tapered at the hem – to give you shape and make them flattering. Wear them slightly cropped with a dropped shoulder T-shirt. It’s a contemporary take on a ’50s silhouette. Then I’d suggest a super-lightweight, completely unstructured blazer. It’s great for travelling and looks smart without being too stuffy. Do you have any hard and fast rules for dressing? No! The one thing you should never do is follow rules. Certainly in dressing, rules are made to be broken. For example, I grew up being told that you should never wear
black and navy together, but I think it’s the most amazing colour combination. But what if we want to try something more colourful? There is a shade of dusty pink that is proving really popular for us at the moment in oversized sweatshirts and T-shirts. It’s grey enough that it won’t wash you out and we’re mixing it with a warm camel colour. That, together, looks really sharp. Finally, what single item should every man have in his wardrobe? A white shirt. Several of them, in fact. I think a white shirt looks so good whatever you put it with. You can wear it into the office and then if you’re heading out simply roll the sleeves up and unbutton the collar. Any outfit that starts with a white shirt will be on the right track. cosstores.com WORDS: MATT HAMBLY
STYLE – 09 / 16
As the brand that brought Sw wedish minimalism to the hig gh street, Cos has led by exaample when it comes to dreessing easy. Its design direector shares his tips on beco bec coming g a new e modernist
A BEGINNER'S GUIDE TO COUNTING MACROS
PICK THE IDEAL EATING PLAN FOR YOUR GOALS
We’ve crunched all of the numbers to make the maths of macros easy to digest. All you need to do is eat
THE BIG NUMBERS FOR HUGE GROWTH It’s not all about protein. Our highenergy, carb-rich plan will keep your muscles well stocked with glycogen, so you can always work out at the intensity you need for serious growth
SHOPPING LIST YOUR MUSCLE MENU HINTS AND TIPS
21 46g 46 4 6g
08 10 P 19
PRECISION FOOD TO TARGET WEIGHTLOSS Fat-burning and flavour are not mutually exclusive. Use our foods, recipes and rules to carve out a lean physique, while still enjoying the indulgences you crave at mealtimes
Protein P rotein ro ot ootein ote ttein tei te ein ein in
SHOPPING LIST FAT-LOSS FEASTS HINTS AND TIPS
COVER PHOTOGRAPHY: DAVID VENNI
22 24 P 33 P
THE NEW SCIENCE OF STAMINA ON A PLATE Whether you’re a cardio-commuter, PB-chaser or, you know, just like running, what you eat will spike your performance. Upgrade your meal prep for more speed and endurance
SHOPPING LIST RACE-READY RECIPES HHINTS AND TIPS MENSHEALTH.CO.UK
36 38 P 45
MEN’S HEALTH 3
HOW TO TO USE TTHIS PLAN
MAKE YOUR FOOD COUNT
O FAT L
There are three macronutrients – proteins, fats and carbs. Hitting your personal ﬁtness targets depends on how you balance them. But the maths needn’t be hard nor mealtimes pious and dull. Use this cookbook to skip the science and focus on the fun bit: eating
EXPERT James Conci-Mitchell EXPERIENCE Founder of Six3Nine gym and a qualified nutritionist, he calculated these macros based on an 80kg guy. CONTACT six3nine.com
Three leading nutritionists have created dedicated – and moreish – recipes for different goals: building muscle, losing weight and cardio performance. Pick the one that fits you.
Or, to be more accurate, just read them – our experts have done the work for you. All you need to focus on is following their tips and recipes. Oh, and the whole ‘exercising’ bit, of course.
We ve compiled a list of the We’ve he m effective ff f f most foods for e each fitness target. g These f feature prominently in the r p in this manual, and recipes f will make up the foundation o your new nutrition plan. of
SELECT YOUR PERSONAL TARGET
CRUNCH THE NUMBERS
HEAD TO THE SUPERMARKET
CHOOSE YOUR DAILY RECIPESS
NOW LET’S GET COOKING...
ACHIEVE YOUR FITNESS GOALS
Our team has divided up O the recipes according g to whether they meet 30%, 20% 2 or 10% of your y dailyy r requirements. Combine as it suits you, to reach 100%, whatever your schedule.
No scales to hand? Don’t worry. Simply use our visual ingredients guide (below) to size up your servings. Each of our recipes is designed to be quick and simple to prep. No culinary arts degree required.
While dietary changes make a massive difference, eating right is still only half the battle. You should also be maximising your time in the gym. Fortunately, we know a magazine that can help you out with that endeavour.
PORTION SIZES, AT A GLANCE To keep things simple, we’ve included like-for-like size icons to help you portion out ingredients accurately. Look for the iPhone, cup, handful or debit card images.
MEN’S HEALTH 5
Nutritious meals for men, with taste Quick and flavoursome high-protein dishes created by the experts at Menâ€™s Health
Find us now in the frozen aisle at
START CHARTING YOUR GROWTH
YOUR CHEF Sam Wass EXPERIENCE A nutritionist with the Great British Meat Co, Wass knows it’s protein quality, not quantity, that keeps you gaining ground. CONTACT greatbritishmeat.com
Muscle means protein, right? Well, yes and no. So long as you’re feeding your ﬁbres enough to repair and grow, it’s carbs you need to focus on when training for strength. Our meals deliver lean muscle in exact mass
2998 YOUR DAILY CALORIE COUNT
MEN’S HEALTH 7
BULK COOKING BY NUMBERS
Struggling to eat in line with strict calorie counts and carb quotas? Use these easy-to-follow recipes, complete with a practical guide for measuring your ingredients, to hit 100% of your macros for muscle gain
01/ MOROCCAN-STYLE LAMB
Ingredients Lamb, 80g, diced – Coconut oil, 1tbsp – Tinned tomatoes, 200g – Olives, 100g – Couscous, 120g (dry weight)
OF YOUR DAILY MACROS
Eating for muscle gain doesn’t have to lack flavour. Place a saucepan on a medium heat then spoon in the coconut oil. Leave for 30sec then tip in the diced lamb and fry it until the meat is browned all over, tossing occasionally.
Ad dd a glass off water to the same pan, along g with the tomatoes and olives. hen they’re When they re cooked, add a cup c off boiling g water n pour in the couscous. annd p Reemove the pan p ffrom the cover. heeatt and d co e Let et itt ssitt foor 10min, then serve..
10 MEN’S HEALTH
33g F t Fat
105g C s Carbs
YOUR MUSCLE MENU 01-02
02/ SALMON WITH POLENTA AND BROCCOLI Method 01
This meal is both devilishly simple and very quick to prep, so cool your boots. Oil up a pan and put it on a pre-heated grill. Place the salmon fillet skin-side up and leave it to cook for 8-10min while you prepare the other components.
Boil some slightly salted water in two separate saucepans. Place the broccoli in one and let it simmer for 6-8min, or until cooked. As soon as the other pot comes to the boil, remove it from the heat and stir in the polenta.
When the polenta has thickened, spoon it onto a plate and lay the grilled salmon on top, pouring over the cooking juices. Add the broccoli, drizzle on some olive oil, then serve hot for a simple plate packing both flavour and growth.
Ingredients g s Salmon, 150g (raw)
OF YOUR DAILY MACROS
– Broccoli, 65g – Polenta, 130g – Extra virgin olive oil, 1tbsp
9900 0 K l Kcal
M MENSHEALTH.CO.UK S CO UK
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03/ CHICKEN WITH ANCIENT SEEDS SUPER BOWL
30% OF YOUR DAILY MACROS
Ingredientss Coconut oil, 1tbsp – Onion, 50g, chopped – Red bell pepper, 80g, chopped – Chicken breast, 100g, diced Quinoa, 150g (dry) – Walnuts, 15g, crushed
Protein ote n
105g 5g Method 01
Melt the coconut oil in a saucepan, then pour in the chopped onion and pepper. Fry for 2-3min then add the chicken, cooking for 4-5min and stirring regularly. Pour in a glass of water and leave for another 10min, letting the flavours infuse the meat.
In a separate pan, combine the quinoa with two and a half glasses of water, then simmer until the grain thickens. Serve the cooked quinoa with the chicken, onion and pepper on top, scattering the walnuts over it all for a culinary flourish.
12 MEN’S HEALTH
YOUR MUSCLE MENU 03-04
04/ SWEET PUMPKIN STEAK Method 01
This recipe is about keeping things simple while ensuring powerful flavours. With the former in mind, place the potatoes in a bowl with a small amount of water and seal the top with clingfilm. Microwave for 3-4min.
While they cook, season the steak with salt and pepper before dropping into a griddle pan with the chopped garlic. Allow the meat to cook for 3-4min each side for a well grilled exterior and medium-rare middle.
Let the steak rest for a minute when it’s cooked before slicing and plating up with the sweet potato. Sprinkle the pumpkin seeds over the dish, along with the chopped parsley and a generous pinch of paprika.
I Ingredients d t Sweet potato, 300g, cubed – Lean sirloin steak, 100g – Coconut oil, ½tbsp – A garlic clove, chopped – Pumpkin seeds, 28g – Fresh parsley – Paprika
6 600 K Kcal
3 g 30g
20% OF YOUR DAILY MACROS
MENSHEALTH MENSHEALTH.CO.UK CO UK
C s Carbs
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05/ MEDITERRANEAN TURKEY WITH BUCKWHEAT PASTA Method 01
Somewhat misleadingly, buckwheat pasta is actually gluten-free, so your #CleanEating credentials will be off the charts. Set a pan of salted water to boil and add the buckwheat pasta; it should take 5-6min.
Scoop the coconut oil into a pan on a medium heat before adding the chopped garlic and turkey mince. Stir until the meat is browned, then pour in a glass of water with the courgette and aubergine.
Cook the mixture for a further 5-6min before plating up the pasta and piling your Mediterranean turkey mince mix on top. Garnish the dish with black pepper and fresh spring onion, then serve.
OF YOUR DAILY MACROS
I Ingredients d t Buckwheat pasta, 85g – Coconut oil, 1tbsp – Garlic clove, chopped – Lean turkey mince, 100g – Courgette, 100g, diced
6 600 Kcall
– Aubergine, 100g, diced
30g 3 g
Protein ote n
– Spring onion, finely chopped
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MENS ME NSHHEEAALLTH NSHE LTH.CCCOO.UK UK
07/ APPLE’N’CHEESE FASTT FIXX Method 01
Don’t baulk until you’ve tried it! Cottage cheese is a muscle-building staple, delivering 11g of protein per 100g serving. The addition of peanut butter, apple and a sprinkle of cinnamon simply sweetens the deal.
Mix the cheese annd n peanut butter in a bowl befo eforee slicing the apple annd adding g to the mixture. Spriinkle kl the h snack with a decentt pinch of ground cinnamonn ffor the perfect muscle-buildi d ding di pre-workout boost.
OF YOUR DAILY MACROS
I Ingredients d t Cottage cheese, 100g – Peanut butter, 1tbsp – Large apple – Cinnamon, pinch
16 MEN’S MEN S HEALTH
MENSHEALTH MENSHEALTH.CO.UK CO UK
YOUR MUSCLE MENU 07-08
3 300 15g
Ingredients g s
P ote Protein
Black-eyed peas, 100g
Carbs – Extra-virgin olive oil, 3/4tbsp
11g F t Fat
– Onion, 50g, chopped – Parsley – Lemon juice
08/ BLACK-EYED PEA SALAD Method 01
A bit more prep is needed for this fresh salad, so soak the peas overnight in the fridge. Drain and rinse before simmering for 6090min. It’s the best way to improve digestion of these protein powerhouses.
Serve the peas in a bowl with a drizzle of olive oil, onion, parsley and lemon juice, or vinegar if you prefer. This simple salad is bursting with flavour, and beats a mid-afternoon rush to the corner shop.
OF YOUR DAILY MACROS
MEEN’ M N S HE HEAL HEAL ALTTHH 1177
MICROO MANAGEMEN G N NTT 01-05 05
DON’T SWEAT THE SMALL STUFF
Even when the hard work has been done for you, staying with a structured plan and seeing the results through can be tough. That’s why we’ve assembled a micro list of tips, cheats and bonus buys to help keep your goals on track
YOUR LIQUID ASSETS
PHOTOGRAPHY: O OG KAT PISIOLEK AT HEARST STUDIOS
Some of our recipes call for added water, but this can actually enhance – not dilute – flavours, says Wass. It also reduces the breakdown of nutrients that can occur as a result of overcooking your veg.
GRIDDLE ME THIS Upgrade your armoury. A non-stick pan is essential for a perfect steak. Cast-iron is pricey, but it distributes heat evenly, giving you the best chance of pulling off Michelin-style cuisine. When you’re eating more than
3000kcal a day, quality makes all the difference. Lakeland Valira induction griddle pan £53 53 lakel eland.co.uk
STAY TOPPED UPP
Intense exercise depletes your body’s stores of glutamine, an essential aminno acid vital for muscle repairr and growth. So you need too replace glutamine immediatel ely after training to stand any chance of effective musclebuilding. Pop this supp before bed, too, to optimise recovery.
An on-point diet isn’t the only piece in the muscle-building puzzle. Zinc helps to elevate testosterone levels, which in turn promotes muscle growth. This daily supplement contains 150% of your RDA, along long with a number of other tial her essenti vitamins and minerals. e ls
PHD L-Glutamine l i l £16 6 capsules phd-supplement ents.com om
PREPARATION ON PROOFS Eating at regular points throughout the day can set you oon a path to indulgent snackery, but keeping it clean is essential. Preparing food inn advance will help yo you stay inn control. These se boxes b makee portion contro ro easy. rol
Optim timum Nutrition ii Opti-Men £15 p on onacademy.co.uk o d k
Fit & Fresh twoF ocup cu containers £8 8 u bodybuilding.com uk.b ME MENSHE NSSHHEEAL N ALTH ALTH TH.CO.UK TH.C ..CCCO UK
MEEEN M N’S HHEEEAALTH 19 N’
The ultimate arms & abs guide 148 pages of gut-melting exercises and killer workouts to pump your pecs and sculpt your six-pack
BOOST YOUR FLEX APPEAL
YOUR GUIDE TO BULGING
EIGHT MORE, WEIGH LESS
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FAT LOSS MACROS
BODY FAT’S DAYS ARE NUMBERED
With #foodstagram ﬁt to burst with supergrains, the concept of ‘good’ carbs should be easy to swallow. But a sky-high protein count is your key ally here, preserving muscle and curbing hunger throughout your anti-dadbod efforts
2225 YOUR DAILY CALORIE COUNT
YOUR CHEF Caspar Rose EXPERIENCE At bespoke food delivery service Fresh Fitness Food, Rose creates meals according to specific macros. He knows how to make weightloss an appetising prospect. CONTACT freshfitnessfood.com
MEN’S HEALTH 21
LEANER PICKINGS If your last layers of stubborn belly fat are refusing to budge, these ﬂab-searing foods – all supermarket staples featured in our weightloss menu – will leave your love handles with nowhere to hide
One large sweet potato contains half of your RDA for vitamin C which, aside from boosting immunity, is linked to reduced muscle wastage. The American College of Nutrition even suggests that guys lacking vit C could be resistant to fat loss.
That chillies aid weightloss won’t be a revelation to MH readers, admittedly. But the capsaicin in this fiery fruit is such a potent stimulator of your metabolism that we could hardly omit it. Give sure your meals have a kick if you’re hot on fat-burning.
Meeting a mammoth protein quota without swamping your system with excess fats can be tricky. Swap out steak for turkey – it contains more protein per gram than most cuts of beef, pork or chicken, and is incredibly low fat compared to other sources.
22 MEN’S HEALTHH
76% OF YOUR FIBRE RDA IN 50G
MILK Diets lacking in calcium, and from dairy in particular, cause the body’s natural fat-burning processes to stall, according to research from the University of Tennessee. Milk is perhaps the easiest – and cheapest – way to keep your levels up.
FOOD OO STYLIST: S S JACK C SARGESON S G SO
Favourites of the eat-clean clan, these are packed with satiating fibre. However, their real nutritional kick comes from omega-3: the essential fatty acid can’t be produced by the body but is crucial for regulating cardiovascular function.
S O SHOPPING G LIST S 01-10 0 0
A squeeze of lemon can be fused into most recipes, and – as well as giving your salads a fresh, citrus tang – it kickstarts the production of bile. Unappetising as that sounds, it’s essential for weightloss, facilitating the proper breakdown of food.
This solid oil is primarily made up of fats called medium-chain triglycerides (MCTs), which increase your metabolism and also form ketone bodies that reduce hunger and put your cravings on mute.
20G HEALTHY FAT PER FRUIT
PHOTOGRAPHY: O OG D N MATT DA A HEW AT HEWSS
You’re not really serious about losing weight in 2016 until you join the avocado bandwagon. It’s more fact than fad, though, as the monounsaturated fats in this fruit help regulate blood sugar levels, which in turn staves off hunger.
MENSHEALTH.CO.UK MENSHEALTH TH CO UK
Narrowing your carb options to natural sources is the first step to avoiding sugar-crashes and cravings, but you need to go one better for accelerated fat loss. Quinoa’s high protein and fibre content will keep you satiated for longer.
While we’re not out to chastise carbs, diets rich in the processed kind cause fluctuations in blood sugar, which intensify hunger. Instead of turning to sweet snacks for a pick-me-up, introduce ginger to your diet to smooth out spikes.
MEN’S HEALTH 23
FAT-BURNING, FIGURED OUT
Without an on-point diet, no number of sweat sessions will shift those extra kilos. Tuck into these meticulously constructed dishes safe in the knowledge that the macro ratios are rigged to supercharge your metabolism
01/ CREAMY COD TORTILLA
OF YOUR DAILY MACROS
Coconut oil, 5ml – Cod, 250g
– Red onion, 15g
– Red pepper, 50g
– Cucumber, 50g
– White cabbage, 50g
A Tex-Mex Te e feast e st for o weightloss? It may sound too good to be true, but you’ll have to trust us on this one. Heat the coconut oil in a non-stick pan, then fry the cod until cooked through – normally about 3-4min on each side.
Next you need to prep your veg. Thinly slice the onion, red pepper, cucumber and white cabbage, then set them aside. To make the sauce, combine the cumin, lime juice and yoghurt in a small bowl. Put it to one side until ready to serve.
Once the ffish is cooked, O flake it apart then add it to the middle of your tortilla. Pile on the veg and top with the spiced yoghurt sauce. Garnish with fresh coriander, wrap it all up – fold over the end to hold it together – and devour.
24 MEN’S HEALTH
– Cumin, pinch – Lime juice, 5ml – Greek yoghurt, 30ml – A soft so t tortilla to t a
MENSHEEALTH.CO.UK CO UK
FAT LOSSS FEASTS 01-02 01 02
02/ STEAK WITH ASPARAGUS AND SWEET POTATO
Ingredients A large sweet potato (250g) – Parsley, sprinkle – A garlic clove – Green chilli, 1tsp, chopped – Olive oil, 10ml – Lemon juice, 10ml – Shallots, 1½tbsp – Coconut oil, 5ml – Steak, 235g – Asparagus, 100g
OF YOUR DAILY MACROS
MEEN M NSSHE HEAL A TH.CO.UK CO UK
Bake the sweet potato att 160°C for 30-45min, oor until it’s soft inside. While that’s in the oven, W prepare your steak sauce. Blitz the parsley, garlic, chilli, olive oil, lemon juice and chopped shallot in a blender until smooth.
Now for the main event. Let a frying pan get piping hot and drop in the coconut oil. Add the steak and press it down gently to get an even seal, then cook for 2min per side. Lower the heat for a further 2-5min, depending on how you like it.
While the steak is cooking, trim the asparagus and drop it in the same pan to cook. When tender, serve with the sweet potato, sliced down the middle into two. Cut the steak into strips, serve on top of the asparagus and pour over the green sauce.
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03/ SPICY TURKEY STIR FRY
Ingredients Red peppers, 50g – Broccoli, 50g
Start with your vegetables: slice the peppers, broccoli, carrot and corn into thin sticks of a similar size and add the chopped shallot. Finely slice or crush the ginger, and mix with the chilli and coriander. Boil the rice in a pan for 25min.
Place a larg arge wok over a high heatt and d add dd the h coconut oil.. Throw o in tthee turkey to seaar, then hen add ad the chopped ginger-chilli mix and sauté the lot together. Next add the assorted veg, along with beanshoots and a glug of soy sauce.
Keep moving ving everything e aroun round in the wok for an even cook – once the veg starts to soften and the meat is done, serve on top of the rice and pour over the remaining juices and a squeeze of lime. Top with almonds and devour.
– Carrot, 25g – Baby corn, 50g
OF YOUR DAILY MACROS
– Shallot, 1½tbsp – Ginger, 5g – Red chilli, 5g – Coriander, 5g – Brown rice, 25g (dry) – Coconut oil, 5ml – Turkey breast, 235g – Bean shoots, 20g
– Soy sauce, 5ml – Lime juice, 5ml – Almonds, 15g
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FAT LOSS FEASTS 03-04
04/ FRIE FRIED TUNA STEAK WITH QUINOA
Ingredients Asparagus, 50g – Courgette, 50g – Quinoa, 50g – Tuna steak, 140g – Cumin, pepper and lemon zest, pinch each – Olive oil, 10ml – Cherry tomatoes, 30g – Basil, 5g – Lemon juice, 5ml
O YOUR OF OUR DAILY MACROS
Bring two pots of water to the boil on your stove. Cut the asparagus and courgette into short, thin sticks, then throw them into one of the pans. Cook for 3-4min, until soft. In the other pan, boil the quinoa, then strain and put aside.
Season the tuna steak with cumin, black pepper and lemon zest, then heat the olive oil in a non-stick pan. Drop the steak into the pan and enjoy the satisfying hiss. Immediately seal it on each side by gently pressing it down.
Cook the tuna foor 60sec per p side – or longer if you prefer it cooked througgh, but it’s best rare. Pile thhe qquinoa on your plate with the tomatoes, asparagus and courgette; c g slice the tuna annd layer on top. Garnish withh basil and a squeeze of lem mon.
MEEN’ N’S HHEEAALLTTHH 2277
05/ CHICKEN PESTO SALAD WITH BUCKWHEAT AND RADICCHIO
Ingredients Cumin, black pepper, lemon zest and chives, pinch each – Olive oil, 1tbsp – A chicken breast (110g) – Buckwheat, 45g – Rocket, 25g – Basil, 10g – Hazelnuts, 10g – Lemon juice, 10ml – Garlic, 1tsp – Radicchio, 50g
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OF YOUR DAILY MACROS
Heat your oven to 180°C. Mix the spices, lemon zest and chopped chives in a small bowl with half the olive oil, then coat the chicken breast with the mixture. Place on a tray and roast in the oven until it’s cooked through.
Meanwhile, in a pan, boil the buckwheat then rinse it with cold water and strain. For the pesto: pulse 15g of the rocket, basil, hazelnuts, lemon juice and chopped garlic in a blender with the rest of the oil. Add a little water if it’s too thick.
Cut the radicchio into large chunks and pull it apart, then mix with the remaining rocket and the buckwheat. Serve the chicken on top of the salad mix, tipping over the pesto. You’re best off making a big batch and storing it for next time.
FAAT LO LOS OSS OSS SS FEA EAST ASSTTS 0505--0 05 006 6
06/ PRAWN, AVOCAD ADO AND RICE SALAD Method 01
Boil a small pan of slightly salted water before adding the wild rice. Simmer until it’s tender, but not sticky. Rinse under cold water to chill it quickly – the rice is going to form the base of your salad, so you need it to be nicely cool.
Camera? Check. FFilters? te s Check. Avocado? Dice itt and add to a bowl alon ong with the lime juice. Slicee the h spring onion and bok choi oi thinly, adding them to the bowl along with the chopped coriander, sesame seeds and cooked prawns.
Mix everything together until the lime jjuice has coated everything and s g slightly wilted the bok choi. T care to not mash the Take avocado to a p pulp p in the process, then plate up your #superfood salad with # p bo bonus smug points.
I g Ingredients s Wild rice, 38g _ Avocado, 50g
– Lime juice, 5ml – Spring onion, 2tbsp – Bok choi, 50g
P ote n Protein
– Coriander, 5g – Black sesame seeds, 10g – Cooked prawns, 155g
O YOUR OF OUR DAILY MACR MACROS
M S MENSHEALTH.CO.UK CO UK
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07/ CHOCOLATE PROTEIN YOGHURT WITH NUTS AND BERRIES
OF YOUR DAILY MACROS
I Ingredients d ts
Greek yoghurt, 80ml – Honey, 2tsp – Chocolate whey protein, 1 scoop – Blueberries, 30g – Walnuts, 10g
Exacctly what it says on i a spoon, the ti tin. U Using combine the yoghurt and honey in a medium-sized bowl before adding the protein powder little by little, stirring continuously to make sure you don’t end up with any lumps.
When you’ve got a nice smooth sprinkle th mixture, i t i kl the blueberries and chopped walnuts over with a pro chef’s élan. If chocolate’s not your thing, experiment by subbing in strawberry or vanilla protein powder.
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FAT LOSS OSS FEASTS S S 07-0 07-08
08/ CHICKEN AND HONEY SKEWERS
I g d ts Ingredients Small chicken breast, 85g – Honey, 3tsp – Coconut oil, 5ml – Coriander, 3g – Peri peri spice,, pinch – Red peppers, 120g
Cut the chicken into small chunks and mix in a bowl with the honey, coconut oil, chopped coriander and peri peri spice. Cut the red pepper into chunks and push onto wooden skewers with the tomatoes and chicken.
Cook on your barbecue C or a g grill set to high: g sear each sidee until brown, then ugh. The leave to cook through. T honey will caramelise for a sweet flavour, but be careful not to let it burn. Eat them straight off the barbie, or chill in the fridge for lunch.
– Cherry tomatoes, 100g
Prrroottei Pro P eeiin
OF YOUR DAILY MACROS
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MICRO MANAGEMENT 01-05
MAKE THE LITTLE THINGS COUNT If, like many of us, you have a long procession of failed eating plans in your wake, give yourself a break. These are the small tweaks you need to make a big difference in your future efforts
TAKE IT SLOWLY At the risk of sounding overbearing, we’d advise you to eat at a leisurely pace. Rushing your meals doesn’t allow digestive enzymes time to process what you’re eating, denying your body the satiety it’s craving. Half way through a meal, pause for a minute. If nothing else, you’ll be a more sociable dinner companion.
PHOTOGRAPHY: KAT PISIOLEKK AT HEARST PHOT S SSTUDIO UDIO IIOOSS
GREEN AND LEAN Resea search ch from Penn State found nd that green tea’s p polyph yphenols help to reduce b body fat by boosting mettabolism and fat oxidation. T The eight-to-10 cups a day necessary to trigger notable losses could prove hard to swallow, so try green tea extract. Though sprinting back and forth to the gents would burn extra calories. Bulk Powders green tea capsules £10 bulkpowders.co.uk p
FIRST ORDERS Never skip breakfast. Your macronutrient requirements can be split across the entire day, and the calorie count here factors in an early-morning feed. “Start the day with a well-balanced meal that includes protein, good fats and complex carbs,” says Rose.
POWER UP Protect your muscle mass during fat-burning exercise with this supplement. It contains leucine, a nutrient that accelerates protein synthesis: the process by which your muscles actually use protein. Multipower BCAA 2:1:1 powder £40 multipower.com
STEAM AHEADD According to research from m the y Journal of Zhejiang Univerrsity, y, steaming has the leastt eg’s g damaging influence on veg nutrients, while helpfullly sidestepping the need to add fats or oils. If you’re cookking in bulk for the week aheaad,, this three-tiered steameer can prep up to nine litress of food at once – it’s a big sttep up from your colander.r. Russell Hobbs 3-tier steaamer m £50 debenhams.com
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PREPARE TO CUT A FASTER FIGURE
We’ve taken care of the maths so you can focus on the numbers that matter, be it track splits or mileage. Fuelling for cardio demands a healthy balance and these meals deliver on all fronts, ﬂavour included
YOUR CHEF Dan Yeomans EXPERIENCE Head of operations at Fit Fuel, Yeomans is a former Welsh Physique Champ, meaning he appreciates the value of manipulating macros in order to hit your personal goals. CONTACT fit-fuel.co.uk
YOUR DAILY CALORIE COUNT
295g CA CARBS ARBS
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SET A PB IN THE KITCH
Carbs for muscle glycogen, protein for recovery and fats f for energy – cardioheads can’t afford to sideline any macros. Thesee big feeds and quick bites contain a balanced mix to fuel your podium performance p
01/ MEATBALLS WITH COURGETTE AND BROWN RICE SPA PAGHETTI
I Ingredients d ts Lean minced beef, 215g
OF YOUR DAILY MACROS
– A small egg, beaten – Herbs to season – Olive oil, 2tsp – Onion, ½ , chopped – Garlic clove, ½ – Courgette, 25g
7 9 789 Kcall
– Fresh plum tomatoes, 50g
9 g 90g
– Tomatoes, 400g tin – Aubergine, 25g
26g 6g Fatt
– Balsamic vinegar, 1tsp – Brown rice spaghetti, 125g
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Mix the beef, egg and herbs in a large bowl before rolling into evenly sized balls. Chill them in the fridge to set before frying with half the oil for 8-10min, turning with a fork. When they’re golden brown, sit them on kitchen paper to absorb excess fat.
Heat the rest of the oil in a saucepan and sweat the onion, garlic and courgette for 15min. Then add the fresh and tinned tomatoes, cooking on a low heat for 15min. While they simmer, dice your aubergine and roast at 190°C until golden.
Add the aubergine to the veg with a glug of balsamic. Bring it to a simmer before lowering the heat; leave for 45min. Add the meatballs and return to a simmer until cooked through. Meanwhile ile min. boil your spag for 10-15mi Now stock up on energgy.
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P PHOTOGRAPHY: DAN MATTHEWSS | FO FFOOD STYLIST: JACK SARGESON
RACE READY RECIP RACE-READY RECIPES 01-02
0 RU 02/ RUMP STEAK WITH HONEY MUSTARD DRESSING,, FREEKEH AND VEG
Ingredients g Freekeh, 112g – Courgette, 20g – Aubergine, 20g – Pumpkin, 20g – Red bell peppers, 20g – Coconut oil, 1tbsp – Grass-fed rump steak, 150g
7 9 789 K Kcal
5 g 58g
– Ghee butter, 1tsp – Wholegrain mustard, 1tsp – Lemon zest, 1tsp – Rosemary, to taste
OF YOUR DAILY MACROS
MENSHEALTH.C M S CCO.UK
It’s timee to get freekeh. Boil two cu cups of salted water in a pa pan and add the grains, co covering with a lid. Lower the heat and cook for 40min. Dice the veg and add to a baking tray. Melt half the oil and drizzle it over. Roast at 200°C for about 30-35min.
Heat the remaining coconut oil in a non-stick pan and season the steak with salt and pepper. Sear it for 4min on either side for a medium finish, then leave it to rest on a plate. Allowing it time to rest off the heat improves the texture of the meat.
Mix the ghee with mustard to create your dressing. Spoon the freshly cooked freekeh onto a plate and add the roasted vegetables, mixed with lemon zest and rosemary. Slice the steak and layer atop the veg, then drizzle over the sauce.
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PTT 09.2016 09 0 6
03/ SALMON WITH COUSCOUS AND TENDER-STEM BROCCOLI
Ingredientss Salmon fillet, 130g – Tender stem broccoli – Italian couscous, 80g – Olive oil, 1tbsp – Lemon juice
O YOUR OF OURR DAILY MACROS
400 MEN’SS HEALTHH
Preheat the oven to 180°C and prepare for culinary origami. Season the salmon, place it on an A4 piece of foil, then fold it over and twist the edges to seal, a bit like a Cornish pasty. Place that package on a tray and bake for 15-20min.
Five minutes before the salmon is ready, steam the broccoli in a colander above a pan of boiling water. Pour the couscous into a bowl, tip over just enough boiling water to cover it, then seal with clingfilm. Both should take about 5min to cook.
When everything is ready, spoon the couscous onto a plate and drizzle with the olive oil and lemon juice. Lay the baked salmon on top and pour over the juices from the foil parcel, serving with broccoli. Cardio dining needn’t be complicated.
RACE ACE-READY READY RECIPES EESS 03 0 -00 00
04/ HARISSA AND LEMON CHICKEN WITH WILD RICCE Method 01
Rub the chicken with the harissa paste and leave in the fridge for at least an hour, preferably overnight. Bring a pan to the boil with three cups of water and a pinch of salt. Rinse the wild rice and simmer with the lid on for 35min, or until tender.
Heat half the coconut oil in a frying pan and sear the chicken for 5min each side, then transfer it to a baking tray and cook for 20min at 180°C. Steam the broccoli in a colander over a pan of boiling water. It should take 5min to retain a nice bite.
Serve the broccoli top pped with crushed garlic, sliced almonds and chilli flakkes. Drain the rice and platte it up p alongside the chickenn and veg. Garnish with a weedge g of lemon and a few leaaves of roughly torn coriander, then serve immediately ely. ely
Ingredients Chicken breast, 125g – Harissa paste, 1tsp – Wild rice, 230g – Coconut oil, 1tsp – Broccoli florets – Garlic clove, ½ – Almonds, 15g – Chilli flakes, pinch – A lemon wedge – Coriander
O YOUR OF OUR DAILY MACROS
MEN’S HEALTH 41
05/ BUCKWHEAT PANCAKES WITH FRUIT AND MAPLE SYRUP Method 01
Throw all the ingredients into a blender, bar the blueberries, coconut oil and maple syrup. Blitz the mix until it forms one smooth concoction. Pause to check it every few seconds; you don’t want it to become completely pulverized.
Heat the oil in a non-stick pan and add two spoonfuls – about a quarter – of the batter. When bubbles start to break and the underside is golden, flip the pancake (style points for air time) and cook for 2min. Serve with syrup and berries.
Ingredients Bananas, 2 – Eggs, 2 – Buckwheat flour, 60g – Baking powder, 1tsp – Cinnamon, 1tsp – Buttermilk, 235ml – Vanilla essence, 1tsp – Rose water, 1tsp – Sea salt, pinch – Almond milk, 120ml – Blueberries, 50g – Coconut oil, 1tbsp – Maple syrup, 60ml
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OF YOUR DAILY MACROS
RACE-READY RECIPES 05-06
06/ CHOCOLATE COOKIE DOUGH PROTEIN BALLS
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Ingredients Vanilla whey protein powder, 2 scoops – Almond milk, 240ml – Nut butter, 125g – Maple syrup, 60ml – Mini chocolate chips, 45g
120 0 Kcal c l
Mix the protein powder and almond milk together in a medium-sized bowl before spooning in the nut butter, maple syrup and chocolate chips. The batter’s texture should be roughly the same as that of cookie dough.
Scoop out tablespoon-sized balls of mixture and roll them in your hands until smooth. Chill the balls in an airtight container. They’ll keep for up to a week in the fridge, providing an energy spike in seconds.
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MICRO MANAGEMENT 01-05
GIVE YOURSELF A HELPING HAND Hours spent pounding pavements or circling a track in pursuit of a PB are wasted if you haven’t covered all the bases ﬁrst. Make sure you’ve ticked these boxes before lacing your trainers
STAY SOLID Tempting as it is to jump on the juicing bandwagon and liquidise everything, you could be doing yourself a disservice. Getting the majority of your calories from solid foods is the best way to avoid gastrointestinal upset – AKA ‘10K belly’.
PEAK PERFORMANCE A study from the Indian Journal of Physiology and Pharmacology found that a 3% decrease in hydration can negatively affect muscular endurance, so make sure you’re getting enough fluids on board in the days leading up to an event. If you’re thirsty on the day, it’s already too late.
PHOTOGRAPHY: KAT PISIOLEK AT HEARST STUDIOS
BUILD YOURSELF BACK UP Protein is essential for endurance athletes to recover effectively, but refuelling with carbs has to be your priority. This drink blends carbs and protein at a 3:1 ratio to make sure your muscles receive both macros immediately, along with glutamine and electrolytes to kickstart recovery. MaxiNutrition Recovermax £30 shop.maxinutrition.com
OPTIMISE YOUR NUTRITION Packing away carbohydrates – and calories – in the name of faster PBs is fine if you’re actually processing everything you eat. To guarantee your gut is working efficiently, supplement your diet with lactase pills; they’re packed with natural digestive enzymes to help you draw every possible nutrient from your diet. Bulk Powders Lactasee £10 bulkpowders.co.uk uk
YOUR FINAL MACRO Meticulously planning your food intake and counting calories is only going to benefit your training if you’re also getting enough sleep. A lack of rest decreases your insulin sensitivity, which can affect how easily the body ab absorbs nutrients and p processes es carbohydrates. c Alongside risk de the obvious ob obv of diabete tes, off course se.
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ULTIMATE CHEAT MEALS
THE BIG MACROS
So you slipped up; big deal. Everyone does and, quite frankly, everyone should do now and then. If you’re going to go rogue from the clean-eating campaign, our ﬁnal nutritional arithmetic plates up some justiﬁcation
7 3 KFC 10-PIECE BARGAIN BUCKETS = 183g OF PROTEIN, SO A LITTLE MORE THAN YOUR QUOTA FOR THE CARDIO PLAN
PINTS OF GUINNESS EVERY DAY FOR A WEEK
LARGE DOMINO’S MEATEOR HOT DOG STUFFED CRUST
IT SURPASSES YOUR CALORIE INTAKE FOR MUSCLE-BUILDING, FALLS SLIGHTLY UNDER FOR PROTEIN AND CARBS – AND SLAMS FAT OUT OF THE WATER BY A MEATY 40G
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4 CHICKEN TIKKA MASALAS FROM TESCO = 148g OF PROTEIN, OR JUST UNDER YOUR TARGET FOR MUSCLE-BUILDING. BEST HAVE ANOTHER THEN…
OF CARBOHYDRATE, WHICH IS JUST OVER YOUR CARB INTAKE FOR ENDURANCE – THAT’S WITHOUT CHIPS, TOO
OF PROTEIN, IE JUST ONE DAY’S PROTEIN QUOTA FOR FAT-BURNING
2 WHOLE CHICKENS FROM NANDO’S = 175% OF YOUR PROTEIN TARGET FOR MUSCLE-BUILDING, AND 110G OF FAT. THAT’S YOUR TARGET COOKED 2 FIVE GUYS CHOCOLATE MILKSHAKES
72g OF FAT, OR 2G MORE THAN YOU NEED TO LEAN OUT