IN THIS ISSUE THE RIFFS YOU NEED TO LIVE FAST & DIE OLDER PARTY LIKE A ROCK STAR AND FENDER OFF THE TRAPPINGS OF EXCESS
ON THE COVER P39 BANISH YOUR BELLY Master the resistance-band kettlebell swing to melt fat and mould a rock-solid 6-pack
P48 NO WHEY! PROTEIN GUIDE The best alternative powders, plus four recipes that let you have your cake and cheat it
P63 BIG ARMS IN 21 DAYS Take on this month’s press-up challenge for serious growth without any heavy gym time
P70 BADASS HEALTH ADVICE Clued up on male cancer stats? Samuel L Jackson would like a word. Best pay attention
P110 GIRLS WHO LIFT The fairer sex are colonising the weights room. This is why it’s worth watching their form
P118 BEST & WORST FOODS
Sex, Drugs &Rock ’n’Roll Get your detox off with our healthy man’s guide to hedonism p102
Our panel pick the healthiest fare you’re yet to sample, and 25 well past their use-by date
COVER CREDITS PHOTOGRAPHY OLAF BLECKER STYLING LEE HOLDEN GROOMING JENNIE ROBERTS AT FRANK AGENCY BOMBER AND TROUSERS LANVIN AT BROWNS FASHION T-SHIRT RAG AND BONE WATCH PANERAI
MEN’S HEALTH 25
06/16 SEX, DRUGS & ROCK’N’ROLL 2016
P46 THE END OF LEGS DAYS
P39 BURN BY THE BOOKS
P42 GIVE YOUR KICKS A LIFT
Why ritualistic sacrifice at the squat rack is not the only path to lower-body strength
The high-brow gym that is writing a new chapter on 15-minute calorie scorching
These boots weren’t made for walkin’. Our pick of the best shoes for weight training
P59 RACE TO THE BEACH
P65 UNZIP A FRESH SIX-PACK
P66 HAUTE INTENSITY TRAINING
Get a 2-for-1 deal on your summer workouts with our science-backed, pre-travel advice
How a juicy slice of this summer fruit can leave excess your fat dead in the water
The high-fashion sportswear that functions just as well on the treadmill as the catwalk
P83 THE HEIGHT OF POWER
P91 RISEN FROM THE BREAD
P96 DOPE FITNESS
Think altitude training is for cardio junkies? Find out how getting high can up your gains
If the slice is right, you can use carbs to dial up your metabolism and toast any cravings
As sports tech supersedes training, is it time everyone was on performance-enhancers?
P40 KNOCK OAT ILLNESS
P60 HEAVYWEIGHT CARDIO
P48 THE TRUTH ABOUT PROTEIN
Put summer colds on their backs with a quick breakfast that packs a real punch
Boutique boxing classes are on the upswing. We find out whether the trend is a contender
MH breaks down the science of supps to help you fuel up, recover faster and save money
P45 BREW SCIENCE
P159 THE OUTER LIMITS
P50 STOP SKIN CANCER AT THE SAUCE
Green tea and coffee are both worth a shot, but which pick-me-up comes out top?
Take your workout al fresco and enjoy a free range of additional fitness benefits
Prep this Mexican marinade to ensure the only thing torched at your BBQ is the meat
P56 MACRO-ONLY CHEESE
P170 MINT CONDITIONING
P85 CALM IN A TEAPOT
Whether you’re bulking up or cutting back, tailor the creamy American classic to suit
Scientists have found a fresh new way to endure the heat during a tough session
If your anxiety levels are nearing boiling point, we have a pleasingly British solution
26 MEN’S HEALTH
THE EXPERT PANEL LET OUR SPECIALISTS PROVIDE ALL THE INSTRUMENTS YOU NEED TO WORK FASTER, PLAY HARDER AND LIVE IT UP
LIFT LIKE A GIRL
CHECK YOUR BAG
DR KEN VAN SOMEREN
SAMUEL L JACKSON
Women in the gym are going heavier than ever. Performance expert Dr van Someren explains why you should follow suit p110
Harley Street nutritionist Lambert is tearing up the rulebook (and menu). Find out why broccoli crisps are in and acai is out p118
In a world where cancer charities are more pink than blue, one film star is on a mission to urge men to wise up p70
TOBY WISEMAN DEPUTY EDITOR
ASSOCIATE EDITOR (STYLE)
JUNIOR FITNESS EDITOR
DAN MASOLIVER, ALEX HARRIS, JAMIE MILLAR
DEPUTY DIGITAL EDITOR
ASSISTANT DIGITAL EDITOR
GROUP PUBLISHING DIRECTOR
SEE DOPE RESULTS
SIDESTEP LEGS DAY
DR OLIVIER RABIN
As athletes rush to push the boundaries of human endurance, WADA’s Rabin debates whether drug laws need updating p96
The founder of PT service No1 Fitness gives you an excuse to skip that most reviled of sessions, while retaining your gains p46
Fed up with forcing down shakes? Chef Sward has a few new ways (no whey included) to meet your protein quota p48
SALES DIRECTOR BRAND DIRECTOR FASHION BRAND EXECUTIVE GROUP CREATIVE PARTNERSHIPS DIRECTOR CREATIVE PARTNERSHIPS DIRECTOR CREATIVE PARTNERSHIPS ART DIRECTOR CREATIVE PARTNERSHIPS DESIGNER PROJECT MANAGER PROJECT MANAGER PRODUCTION MANAGER HEAD OF MARKETING SENIOR 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 ANDREA SULLIVAN MORGAN HARRISON-DOYLE BEN BRILEY AOIFE KAVANAGH VICTORIA STEPHEN KATHRYN TAIT ROGER BILSLAND JANE SHACKLETON JESSICA HOWLEY MARK PEACOCK MEGAN BLACKBURN LISA QUINN BEN BOLTON LEE WILKINSON DARREN GOLDSBY REID HOLLAND MICHAEL ROWLEY
THIS ISSUE IS BROUGHT TO YOU BY… 12 PROFESSORS
3 TOP-TABLE CHEFS
10 PERSONAL TRAINERS
2 STYLE AUTHORITIES
9 RESEARCH SCIENTISTS
9 FITNESS DIRECTORS
1 OLYMPIC GOLD WINNER
8 MEDICAL DOCTORS
1 CHARITY FOUNDER
7 SHROVETIDE FOOTBALLERS
1 TOUR CYCLIST
AND 1 HOLLYWOOD LEGEND
28 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 IT’S TIME TO GIVE YOUR BODY A WHOLE LOTTA LOVE PAGE
With PED use rife among elite athletes, has legalisation become the fairest solution?
Professional badass Samuel L Jackson on why it might be wise to take male health in your own capable hands (or fingertips, to be precise)
Ground control to major DOMs... This is the MH guide to turning your fitness up to 11 – without tomorrow’s comedown
Do you train like a girl? Or rather, should you? Here are the lessons you can pick up from how the other half lifts
Sex, Drugs &Rock ’n’Roll MENSHEALTH.CO.UK
elcome to our annual Sex, Drugs & Rock’n’Roll issue. It’s a theme to which we enjoy returning for assorted reasons. Partly because it still registers a flicker of indignation among health puritans – and who doesn’t prefer the company of a mischief-maker to a saint? Partly because you seem to like them, which makes us feel we’re doing our jobs properly. But mainly because there are only so many bloody green juices a man can handle. To be clear, you will not find pages here dedicated to living life as a smackaddled, axe-thrashing nymphomaniac. It’s a little more nuanced than that, as regular readers will testify. While it’s true that on p102 we prescribe a nutrition and exercise mix to drag you out of a narcotic hole in time for work, elsewhere we’ve taken a more forward-thinking slant. In Survival Of The Fittest (p110) we deal with sex and gender in the fitness space, charting the evolution of aerobics bunnies in leotards to gym rats in
The skinny jean trend has faded. Time to broaden your horizons – and your trouser leg
DON’T BE KNOCKIN’ ON HEAVEN’S DOOR
MH visits the home of Royal Shrovetide Football, an annual bloodbath in the pursuit of town pride
Lululemon. It’s a piece that stops short of regarding the infiltration of the weights room as an invasion, instead acknowledging women’s progressive attitudes toward fitness. Crucially, it also asks what we as men can learn. Meanwhile, The Future Of Sport Is Dope (p96) speaks to respected sports scientists sharing the controversial belief that the best way of levelling the elite playing field is not to outlaw drugs but to give them the green light for all. Needless to say, it is a view that’s met with opposition in many quarters, but a fascinating argument nonetheless. In coining the phrase Sex & Drugs & Rock & Roll in 1977, Ian Dury sang it was all his mind and body needed. He later claimed the song had been misconstrued and was instead a message about there being more to life than others plan for you. Whichever interpretation you prefer, I like to think we deliver on both counts.
TOBY WISEMAN BSME EDITOR OF THE YEAR MEN’S HEALTH 31
THE BIG QUESTION
Q WHAT’S THE MOST
EFFECTIVE THING I CAN DO TODAY TO EXTEND MY LIFESPAN?
ASK MH DEFINITIVE ANSWERS TO BURNING QUESTIONS NOTHING HOLDS A CANDLE TO COFFEE’S LIFE-GIVING POWERS
WORDS: ALEX HARRIS
OLIVER, MILTON KEYNES
Fearing the Reaper? If you believe what MailOnline tells you, that’s understandable. Even so, you have a head start – you’ve bought this magazine. We’ll therefore assume you have the whole booze, smoking, nutrition and exercise balance right. (Right?) That’s route one to a lengthy life, after all. But if you’re looking for a rather more immediate fix, heed Harvard’s latest longevity research. After a 30-year-long study of 200,000 people, researchers found that a chemical compound called chlorogenic acid may be the key to unlocking a longer lifespan. In the test, even with bad pub habits taken into account, participants with high levels of the antioxidant in their diets lived longer than those with less. Much longer. Incredibly, there was also a 19% reduction in heart disease deaths and a 24% reduction in diabetes fatalities. And the dose? This acid is superabundant in coffee, says study author Dr Frank Hu. Drink three to five cups a day and you become 15% less likely to fall foul of premature all-cause mortality. So next time you tell a colleague he’s a lifesaver as he hands over your flat white, say it like you mean it. MENSHEALTH.CO.UK
ADD YEARS IN MINUTES Life is just a game of arithmetic if you live by these measures from Dr David Spiegelhalter, professor of biostatistics at the University of Cambridge
+ TO YOUR LIFE - TO YOUR LIFE + 30 MINUTES - 30 MINUTES Drinking two cups of coffee
Watching two or more hours of TV
+ 30 MINUTES - 15 MINUTES Drinking one alcoholic beverage
For every subsequent drink you have
+ 1 HOUR - 30 MINUTES The first 20 minutes of cardio
Eating one portion of red meat
+ 30 MINUTES - 2 HOURS The next 40 minutes of cardio
Just for being male (sorry)
+ 2 HOURS - 5 HOURS Eating five or more servings of veg
Smoking one pack of cigarettes
MEN’S HEALTH 33
ASK MH SEE THE FRUITS OF YOUR LABOUR, FASTER Q
I CAN HEAR JUST HOW HEAVILY I RUN ON THE TREADMILL. HOW CAN I BE LIGHTER ON MY FEET?
I AM A PERPETUAL PROCRASTINATOR. WHAT’S UP WITH ME?
PRINCE HAMLET, ELSINORE You again, eh? Just see off Claudius and be done with it, man! Roughly 20% of people are chronic dilly-dalliers, says Dr Joseph Ferrari, a psychologist at DePaul University. But that doesn’t mean it’s something you should accept. When you have a task to complete, your body activates the ‘fight or flight’ response. If you delay said task, this emergency state can be switched on 24/7. Cortisol, thyroid hormone and white blood cells are then released, causing chronic inflammation. This in turn can lead to heart attacks and brain lesions, meaning avoiding your to-do list could literally kill you in the long run. If you’re anything like us, that’s all the impetus you’ll need to get cracking. Or avenging your father, as the case may be.
I DON’T WANT TO GIVE UP FIVE-A-SIDE, BUT I’M ALWAYS INJURED. ANY ADVICE? MIKE, ELY Whether you’re in the Premiership or Powerleague, glass ankles beset us all. But that doesn’t mean you have to hang up your Predz. You could be forgetting the fundamentals. Do you do mobility work? OK, stupid question. But without it, your muscles shorten, 34 MEN’S HEALTH
FRUIT PUTTING FAT LOSS ON THE SKIDS? BANANAS!
DOES IT WORK?
Q AN ONLINE PT SAYS FRUIT MAKES YOU FAT. SHOULD I DODGE THE BOWL? CHRISTIAN, PLESHEY
The list of bad nutritional science to be found on the internet is long, but this one nears the top of that list. While it’s true that an excess of any food will make you fat, especially stuff that’s high in fructose, it doesn’t follow that your Granny Smith works the same way as an Apple Pie Krispy Kreme.
ligaments tighten, and you’re out for a month with both your feet and plans on ice. Basic yoga is a good start, but it’s nothing compared with the move that will allow you to carry on bossing the midfield well into your forties. Loaded carries are the ultimate core and leg stability builder, says Dr Stuart McGill of Waterloo Uni. His research has shown that it can build up muscles neglected by regular training. And all you have to do is go for a stroll…
In fact, according to a recent study conducted by Harvard University, you can link each daily serving of fruit with a half-pound fat reduction over four years. Blueberries, apples, prunes, and pears yielded the most fat loss, knocking off up to 1.3lb. All of which suggests to us that your PT is a melon.
WALK LIKE AN AVIAN Time to become the stalwart of your team using the Duck Walk, a loaded carry variation that’ll bolster your lower body and keep you ﬁrmly onside
i/ The act of holding a heavy load between your legs works your glutes and core hard. Warm up your back and legs with a quick set of stretches.
ii/ Hold a bell in each hand between your legs. Or, cup the top end of a dumbbell and let it hang between your legs at knee height.
iii/ Brace your core and take small steps up and down the room. Breathe steadily and make sure your back’s rigid throughout.
PHOTOGRAPHY: DAVID SYKES | ILLUSTRATIONS: ALCONIC AT SYNERGY ART
ALEX, BANGOR Baby steps, now. Your strides are probably too long and too few, reckons exercise physiologist Adam St Pierre. This can cause an aggressive heel strike that puts you at risk of stress fractures, knee pain and shin splints. The fix? Take faster, shorter steps. A metronome app such as Run Tempo or RunningCadence can help you time your stride – aim for at least 160 beats per minute. Then raise the cadence by 5% and adjust your stride rate to match it. After two minutes, go back to your first rhythm and note how different that feels. “Running at a higher cadence should feel smoother and lighter,” says St Pierre.
EDITED BY DEAN STATTMANN
08 BREW SCIENCE PAGE 45
KNOCK OAT SICKNESS
GET A HANDLE ON MALE CANCER
POTENTIAL PAGE 39
REDUX 23 PROTEIN PAGE 43
H T L A E H WER-UPS PO
016 JUNE 2
29 YOUR 6-PACK-A-DAY PAGE 65
SHADES 21 LIFTY PAGE 59
SWING WITH THE BIG BAND
THE BEST EXERCISE YOU’RE NOT DOING
01 SET UP Loop the resistance band through the kettlebell, leaving enough space to grip the handle solidly. Secure it under your feet, then slightly widen your stance to add tension.
The best exercise you were doing just got a lot better, courtesy of some stretch resistance. Try the KETTLEBELL SWING WITH POWER BAND to expand your gains
WORDS: JAMIE MILLAR | PHOTOGRAPHY: PHILIP HAYNES | MODEL: LEE MCLAUGHLIN AT W MANAGEMENT | GROOMING: SUSANA MOTA | SHORTS PORSCHE DESIGN SPORT | LEGGINGS ADIDAS SPORT PERFORMANCE | SNEAKERS EMPORIO ARMANI
f you were forced to limit yourself to just one exercise, we could make a pretty ironclad case for the kettlebell swing. A full-body move that in particular targets your all-important core and oft-neglected glutes, it smelts calories and forges new muscle ﬁbres. What more could you want? Well, a resistance band, since you asked. “A band will maximise the eﬀectiveness of this move because it demands extra force from your glutes on the upswing,” explains celebrity personal trainer Al Jackson (realstrong.co.uk). “Your core also has to work harder on the downswing due to the recoil.” We think it’s a smart, inexpensive progression, especially if your kettlebell selection is limited. Try it as the last move in a mini-circuit: 30 seconds each of pull-ups, press-ups (band optional) and swings (band compulsory). Take 60 seconds’ rest and aim for three to ﬁve rounds in total. Then ring in the changes. “Just don’t start out too close to the mirror...” warns Jackson.
WHAT YOU’LL GAIN MENSHEALTH.CO.UK
SEAT OF ATHLETIC POWER
02 POP UP Hinge at your hips and push your glutes back to swing the bell between your slightly bent legs; squeeze your glutes to thrust forward. Remember, it’s a swing, not a squat.
At the top of the swing, double-check your core is engaged and brace yourself for the fall. Don’t eyeball the kettlebell: your head and shoulders will follow and your form will drop.
Maintain a neutral back – ie not rounded to hell – as you swing the kettlebell back between your legs and bend at the hips. Start slowly, with a light band. Then burn some rubber.
AN ORE-SOME SIX-PACK MEN’S HEALTH 39
RAISE THE SHAKES
FIGHT THE FLU WITH A FISTFUL OF STEEL-CUT OATS
under your training load. Trusty porridge oats coach your defences to keep on rolling
s anyone who has embarked on a serious physical challenge will testify, sustained exertion at the ﬁtness coalface can take its toll on your immune system. It’s here that cardioheads suﬀer more than most: while time spent under a barbell might strain your defences, endurance training can lead to your body coughing and spluttering to a halt. But if you’re in training for a lung-busting endeavour – let’s say July’s MH Survival of the Fittest (mhsurvival.co.uk) for instance – there’s no need to start mainlining vitamin C and zinc. Instead, simply adding a serving of oatmeal to your post-training shake has the power to leave manﬂu quaking in its trainers. Scientists at the University of South Carolina found that the beta-glucans in oats can help keep you out of the GP’s surgery in the run-up to race day by stimulating an
40 MEN’S HEALTH
Objects appear 10% further away to obese people, making cardio feel like more of an endeavour than it actually is American Association for the Advancement of Science
I’ve heard that a third of all sporting injuries are kneerelated. What can I do to stay on my feet in the long run? Catching up on the Journal of Sports Medicine? Don’t fret: we did some reading of our own. Here’s your five-point, pain-free prescription.
01/ HIT THE TRAIL Trail running can get a bad rep, but softer, grassy terrain protects your knees from the shock of the pavement. Journal of Sports Sciences
02/ GET LEAN
immune response that puts your body’s virus-ﬁghting T-cells on red alert. In other words, when pathogens try to crash the party, they’re turned away at the door. So shore up your natural defences by adding a portion of porridge to your daily diet. It’ll restock your muscles for your next training session and energise your immune system to keep hopes of a new PB in rude health.
Running at a forward angle puts less stress on your patellofemoral (knee) joint, reducing harmful wear and tear. University of Southern California
03/ POP YOUR COLLA’ Your girlfriend might smear this on nascent crow’s feet, but collagen supps can beat creaky knees by stimulating joint tissue repair. Penn State Uni
04/ EAT YOUR GREENS Sorry, salad dodgers. Vitamin K from greens like broccoli safeguards your cartilage which helps to prevent arthritis. The American Journal of Medicine
SHAKE THINGS UP Give your shakes and smoothies a healthy hit with this shopping list from nutritionist Scott Baptie
CARDIO NEWSFEED 06.2016
EAT MANFLU FOR BRUNCH Don’t let your health buckle
CHANGE OF CULTURE
ROOT OUT PAIN
Out of whey? Low-fat Greek yoghurt’s high protein content rebuilds muscle and staves off hunger. Plus, the probiotic boost aids digestion.
Anti-inflammatory ginger lessens muscle soreness after hard training, reports the University of Georgia, so you can push all over again tomorrow.
It’s not just bananas packing cell-powering potassium: avocados contain 42% more with just 3% of the sugar. And they add texture to smoothies.
05/ GET A LEG-UP Sit and extend your foot out in front of you. Hold for 30 seconds; do three on each leg. Stronger muscles around your knee stabilise the whole joint. NHS MENSHEALTH.CO.UK
WORDS: TED LANE | ILLUSTRATION: PETER CROWTHER
02 ALL-OAT DEFENCE
MH LAB WORKOUT SHOES
KICKSTART YOUR LIFTS
Pumping iron in the appropriate footwear is your ﬁrst step to crushing plateaus and punting old PBs out the window. Let MH ﬁnd the right shoes to ﬁll out your potential
very day, legions of wellmeaning men dutifully jog to the gym to warm up en route to the weights room and burn a few extra calories. Sound familiar? If so, we commend your eﬀort, if not your judgement. Because if you’re squaring up to the squat rack in your running shoes, you could be holding yourself back – potentially even setting yourself up for injury. According to a 2015 study*, three out of four adults still train in the wrong kind of footwear. Fortunately, if you’re one of them, that just means there’s a world of gains you’ve yet to encounter. And it’s time to get your foot in the door. From CrossFit to Barry’s Bootcamp, however you prefer to ﬁght the resistance, there’s a shoe that’s been specially designed to help you perform at a higher level. Unconvinced? One study, published in the Journal of Strength and Conditioning Research, found that when men did barbell squats wearing specialised weightlifting shoes, they shifted the weight with better form, reduced stress on their backs, and activated more muscle ﬁbres. So to help you polish up your own workouts, MH put ﬁve top pairs through their paces.
42 MEN’S HEALTH
01/ RAISE THE BAR
Adidas Powerlift 2.0 £75 Stability Comfort Style Price Versatility
•••••••••• •••••••••• ••••••••• •••••••• •••••
LIFT DMC Designed exclusively for big
barbell moves – squats, deads, Olympic lifts – Adidas’ flagship weight-shifting model stands on a totally flat base, tilted by a high-density midsole to allow for extra range of motion while keeping power transfer through the heels. EXPERT VIEW The first thing you notice when you step into these shoes is the stance-cementing, confidence-boosting power of the flat, wide base. But while the raised heel greatly increases squat depth, the flat outsole will have your legs spinning like the Roadrunner on sled pushes. Reserve them for legs day.
Reebok Workout TR £60 Stability Comfort Style Price Versatility
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CROSS OVER It seems lazy to award
Reebok ‘Best CrossFit Shoe’, but the discipline’s sponsor has truly embraced functional training. Borrowing the best of all worlds – a flat but flexible base, foot-cradling midsole, rope-gnawing arch and breathable upper – this is the brand’s most ambitious trainer yet. EXPERT VIEW The low-cut design aids ankle mobility, and a flexible, wider-thanusual toe box provides barefoot-like freedom. While the outsole tread is jagged and grippy, it’s deceptively flat, providing secure footing for heavy lifts.
FEEL THE PUMPS
YOUR HEAVY HAND
04/ BARRY’S RECRUIT 7/10 Altra One 2.5 £TBA Stability Comfort Style Price Versatility
KEEP IT REAL The originator of the term ‘zero drop’, Altra is growing fast as a shoe brand thanks to its emphasis on natural form. This shoe’s outsole is mapped to the foot’s bones and tendons, providing padding only where needed, while a foot-shaped toe box frees the forefoot. EXPERT VIEW The toe box looks foreign, but actually provides the most natural fit of the group, letting toes splay freely, helpful for stability during lateral moves. Lightweight with minimal cushioning, these are perfect for bootcamp-style workouts that blend weights and cardio.
GET A RAISE To take your lifts to the next level, invest in these load-bearing extras
••••••• •••••••• •••••• •••••••• ••••••••
*SOURCE: MENTHOLATUM | WORDS: DEAN STATTMAN | PHOTOGRAPHY: CHARLIE SURBEY | PHOTOGRAPHER’S ASSISTANT: JAKE TOWNSEND
CHALK YOURSELF INTO IT
05/ BARE GAINS
You don’t have to enter the gym like LeBron, but chalk will edge your pull-up goals within reach. £9 strengthshop.co.uk
BACK UP YOUR PROGRESS
Mr T wore his on the street, but you can leave your weight belt at the gym, where it’ll protect your back during the heaviest hauls. £16 argos.co.uk
GET A GRIP ON BIG LIFTS
Used primarily for deadlifts, lifting straps bind your hands to the barbell, allowing you to push past limitations in grip strength. £4 bulkpowders.co.uk
Nike Free Trainer 1.0 £115 Stability Comfort Style Price Versatility
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03/ EVERYDAY CRED 7.5/10
GET TO GRIPS Lower to the ground than
Converse Chuck Taylor All Star II £60
any other Free Trainer in Nike’s lineup, the 1.0 is peppered with grippy nodes across its outsole to the mesh upper. Walking the line between minimalist trainer and rock-climbing shoe, it delivers an experience close to barefoot training. EXPERT VIEW It’s a looker, alright. But while the 1.0 might appear bulletproof, it shoots itself in the foot with a cushy midsole that will steal force from heavier lifts. Still, for general strength training, its ergonomic design and tractive exterior make this a worthy all-rounder.
Stability Comfort Style Price Versatility
••••••• ••••••• •••••••• ••••••••• ••••••
CHUCK YOUR PB They may have been designed for the basketball court, but All Stars are a squat-rack slam dunk thanks to their flat soles. The latest update has a Nike-designed Lunarlon sock liner and on-trend, textured exterior. Call them Flyknits for the weights room. EXPERT VIEW The liner adds comfort without sacrificing the sole’s coveted density, and there’s also more ankle support from a collar and extra tongue foam. Otherwise, they’re the same old Chucks you know and love. This is where street cred meets performance.
MEN’S HEALTH 43
08 TOP OF THE POTS
VERSUS COFFEE VS GREEN TEA
For fuelling your workouts or simply abetting the daily grind, coﬀee and green tea have long battled to claim the victor’s cup. But which shot is hotter?
WORDS: SCARLETT WRENCH | ADDITIONAL REPORTING: KAMAL PATEL AT EXAMINE.COM | PHOTOGRAPHY: HEARST STUDIOS | ADDITIONAL PHOTOGRAPHY: GETTY | *UNIVERSITY OF GEORGIA, OBESITY REVIEWS
Amount of body fat burned by one cup of green tea, according to Dutch research
Average stamina boost enjoyed by coﬀee-drinkers during running and cycling time trials* COST PER DAY
Reaching your green-tea limit costs 50p, equal to about 8-10 cups. Probably best not to drink them all at once
Hitting your 400mg caffeine limit with a 4-cup cafetiere sets you back 60p. (Assuming you go for the good stuff) STEEP IMPACT
Coffee’s high caffeine content triggers hormones such as adrenaline to deliver a short-term burst of energy. Use it as your pre-workout, 30min before the gym
Tea contains natural relaxant l-theanine and less caffeine, for a smoother effect on energy. Use it for a late-afternoon focus boost that won’t disturb your sleep
Heart health SWORN NEMESIS
Your java curbs the absorption of iron and calcium. Down it at least an hour before lunch. And don’t use it to wash down supps
COLD-BREW COFFEE The latest in coffee-shop trends will score you hipster points, with an 86% Google search increase since January 2015
CARBOHYDRATES Tea can’t quite ﬂush out a bread binge, but its polyphenols help stabilise blood sugar by increasing insulin activity in fat cells
MATCHA LATTE Matcha just steals a march, up 90% in the search stakes. Plus it’s inﬁnitely more ’grammable than a mug of boiled leaves
THE MH VERDICT: GREEN TEA WINS! Tea is having its time. Yes, for a quick pick-me-up or pre-workout jolt, Joe will get the job done. But for proven health highs – both in terms of weightloss and disease prevention – without the caﬀeine comedown, green tea takes it. Your personal best is in the bags. MENSHEALTH.CO.UK
MEN’S HEALTH 45
10 STEPS TO SUCCESS
IT’S OK TO GIVE LEGS DAY A MISS So you don’t like squats? So what? Not even The Rock likes legs day, so drop the bar and step away from the rack. You can build strength in your lower body another way
THE DEVIL’S ADVOCATE
UPGRADE YOUR LEGS ROUTINE TO HACK BIGGER GAINS
egs day is not just a workout. It’s a torturous, lactic acid-drenched ordeal. Accordingly, it’s also something of a badge of honour, signifying your commitment to targeting more than just mirror muscle. That’s why you feel guilty when you skip it and bang out another set of biceps curls instead. But the truth is there’s no need for all that hand wringing. Sure, if you want thighs like Sir Chris Hoy’s, you’ll need to churn out some heavy squats. But if your goal is simply to develop the sort of strong lower body needed to support an active life, there are ways you can tweak your workout to forgo nauseating moves and all the machismo that goes with them. In fact, dreading legs day isn’t just an irritation – it’s a threat to your entire ﬁtness routine. University of Alberta research found lifelong exercisers don’t agonise over the pros and cons. In other words, if legs day leaves you stressed out and ﬁshing for excuses, it won’t be long before you’re turning your back on the gym full-stop. Start by swapping your lower-body workout for hill sprints. Yes, sprints will burn fat and improve cardio ﬁtness, but by forcing you to lift your knees above your hips and ﬁre your glutes, they trigger serious growth, too 1 . Sprinting up steps or hitting the StairMaster also work. Your main objective may be to test your heart and lungs, but you’ll score a top-quality legs workout by default. Alternatively, you can convert your legs day into an all-round bodyweight circuit. Any circuit that supersets press-ups with lunges, or dips with box jumps, helps you to hammer your legs without thinking about it 2 . Blend
SATAN’S LITTLE HELPER Ben Camara is co-founder of No1 Fitness and an expert in movement and behavioural change (bencamara.com) some TRX press-ups with suspended one-leg lunges, or combine low-rows with squats, and, congratulations, you’ve just tricked yourself into taxing your glutes, hamstrings and quads while enjoying a fat-shredding total-body workout with a healthy shot of endorphins. Fitness classes are also a legitimate solution to quad-shaped dilemmas, though their eﬀectiveness depends on how you attack them. Go hard and even BodyPump can shred your legs with full-depth squats. And spin classes – or better yet, Wattbike intervals – will bulk up your lower half with high resistance 3 . The key is that you’re getting a short, fun
“There are ways to tweak your workout so you can forgo the more nauseating moves” cardio workout and a motivation-boosting social buzz; the legs stuﬀ is incidental. But there is an extra beneﬁt, which I’ve kept secret until now. Remember, people hate legs day because it hurts. DOMS lingers in your legs, but also in your mind, until you come to dread the next session. But after a few weeks of your new routines, you’ll ﬁnd your muscles are stronger and DOMS has less of a bite. So eventually try venturing back into the weights room. You’ll be surprised by how strong you have become. In fact, you might just ﬁnd that skipping your lower-body workout is the leg up you’ve always needed.
THE DEVIL’S DETAILS 1
MOVE UP A LEVEL
Incline-running builds greater strength and power in the glutes than flat sprints, says Medicine & Science in Sports & Exercise.
WORK THE CIRCUIT
As well as busting boredom, bodyweight training raises max leg force by 15% and power by 13%, a Japanese study found.
RIDE IT OUT
Bike intervals will pump up your pistons: HIIT triggers rapid adaptations in skeletal muscle, the Journal of Physiology says.
46 MEN’S HEALTH
WORDS: MARK BAILEY | ILLUSTRATION: PETER CROWTHER
09 STAND-UP STRATEGY
T HE HE ALT H SNOB’S GUIDE T O
E V I T A N R E T L A
When it c omes to pr otein supps, it pays to lose your whey now and then. Muscle-s eeker s c an f ind ne w gains of f the dair y menu
01 CREAM OF THE CROP Do you have a dairy intolerance? “Don’t be so quick to answer no,” says John Berardi, co-founder of Precision Nutrition. “You might and not even know it!” Indigestion and stuﬀy sinuses can be symptoms, but even without them, whey subs are worthy of any cynic’s attention. Milk the beneﬁts of these dairy-free alternatives to add muscle – and way more.
i) PEA With more protein per gram than whey, this hypoallergenic powder (no intolerances here) boasts high levels of BCAAs crucial for sleevebusting muscle growth. The only drawback is the, um, ‘earthy’ taste.
FUEL TOOLS In the same way that being made to drink a beer from a plastic glass immeasurably dampens the experience, persisting with cheap plastic shakers is an own goal. Upgrading to a stainless-steel vessel such as this (£16 amazon.co.uk) not only makes easier work of cleaning up, but drinking the stuﬀ will be more pleasurable, too. Non-dairy proteins absorb moisture diﬀerently, making them especially versatile in the kitchen. “When cooking with protein powder, a quality hand-held blender makes things a lot easier (£200 johnlewis.com),” says Anna Sward, author of The Ultimate Protein Pow(d)er Cookbook. “Cheaper ones often don’t have the power to mix the batter properly.” Sward recommends channelling your inner Paul Hollywood with a purpose-designed cupcake tray. This heat-resistant, non-stick option (£6 amazon.co.uk) is smoother than the Bake Oﬀ beefcake himself, so no need to tarnish your #eatclean credentials by greasing them with oil.
ii) HEMP The Rolls-Royce of veggie proteins, hemp powder contains all 21 amino acids plus omega-3 and -6. Liven up the flavour with cocoa powder, which enhances cognitive function, and you’ll send your PBs up in smoke.
iii) RICE Studies in the Journal of Nutrition show that, taken post-workout, rice protein is as effective as whey for gaining muscle. The difference is that it’s lower in salt and fat, higher in fibre, and contains no allergens.
iv) EGG WHITE One scoop delivers the same protein as four eggs. Better still, it digests slower than whey but faster than casein powder, for all the gradualrelease benefits without any delay (or shells in your omelette).
48 MEN’S HEALTH
PREMIER HOUSEWARES TENZO TRAY, KOOYI STEEL SHAKER
N I E T PRO RS E D W PO
WORDS: EDWIN SMITH | PHOTOGRAPHY: DAVID SYKES | FOOD STYLIST: VAL MCARTHUR | PROTEIN POWDERS AVAILABLE FROM AMAZON.CO.UK
A NEW WHEY
BITE THE DUST
LE AN CUISINE If your personal protein cookbook begins and ends with stirring a scoop into store-bought pancake batter, we suggest taking a few pages out of Sward’s. From an eggless omelette to bicepsbulking hemp brownies more delicious than the real thing, a swole new world awaits.
TAKE THE POWDER BACK Add these fitnessenhancing natural superfoods to your supps and leave your competition shaking
i) RICE PROTEIN OREOS INGREDIENTS • Cocoa powder, 1/8 cup • Brown rice protein powder, 1/8 cup • Tahini, 2tbsp • Agave syrup, 1tbsp • Medjool dates, 3 • Xylitol, 1tbsp • Coconut flour, 1tbsp • Coconut milk, 3tbsp • Coconut oil, 1tsp
METHOD Blend the first six ingredients together and divide the mix into 12 balls. Flatten them on the bottom of silicone muffin cases and bake at 190°C for 7min, or until they look and feel like Oreos. Mix the remaining ingredients in a bowl until the mix is a creamy consistency, then roll into six balls and sandwich between two cookies. Almond milk at the ready.
ii) EGG WHITE PROTEIN BREAKFAST BOWL INGREDIENTS • Cartoned coconut milk, 1 cup • Gluten-free oats, 1½ scoops • Unflavoured egg-white protein powder, 2 scoops
METHOD To make this quick breakfast, heat the milk with the oats in a pan. As the porridge thickens, whisk the protein with half a cup of warm water until light and fluffy. Pour the ‘eggs’ over the porridge, turn the heat down, put the lid on the pan and wait until cooked. Serve by pouring into a bowl and topping with sliced fresh fruit. Or just scarf it straight from the pot.
MACA Its libido-lifting rep has yet to be bolstered by science, but this South American root – loaded with vitamins B1 and B2 – has been proven to help convert food into useable energy. LUCUMA After studies suggested that extracts from the lucuma fruit had healingaccelerating and anti-ageing properties, Rutgers University went straight to the patent office. BEE POLLEN OK, so this isn’t technically a powder, but with 18 vitamins and the full set of essential amino acids, who cares? (Other than bee-related allergy sufferers, who should steer clear.)
iii) ORANGE PEA PROTEIN CAKE INGREDIENTS • Coconut flour, ½ cup • Grated coconut, ½ cup • Pea protein, ½ cup • An egg • Toffee FlavDrops, 1tbsp • Dried apricots, ½ cup • Kara coconut milk, 3 cups • Orange rind, 1tbsp • Cinnamon, 1tsp • Baking powder, ¼tsp
METHOD This gluten-free cake can be knocked together with just a few minutes’ work – perfect for a healthy last-minute fix that’ll win brownie points at the office bake-off. Just blend the ingredients together, pour the batter into a 9in baking tray and bake at 170°C for 25-30min. If you can bear a crumblier consistency, you can make it vegan. Just leave out the egg – and use a napkin.
iv) HIGH-PROTEIN HEMP BROWNIES INGEREDIENTS • A sweet potato, cooked • Chocolate hemp protein powder, ½ cup • Organic cocoa powder, 3tbsp • Coconut flour, ¼ cup • Egg whites, 1¼ cups • Almond milk, 1½ cups • Baking soda, ½tsp • A courgette
METHOD Blend all the ingredients together, leaving out the courgette. Grate the courgette, put the shavings in a napkin and work on your grip strength by squeezing the moisture out before adding the pieces to the blended ingredients. Put the mixture into a brownie pan and bake at 170°C for roughly 35min. Let the contents of the tray cool, then slice and serve. Goodbye, munchies.
MEN’S HEALTH 49
16 THE TICKER LIST
to put skin cancer protection back on today’s menu
he idea that men are more prone to red faces, pink shoulders and scorched backs come the ﬁrst days of summer is one of those hackneyed clichés we would all do well to resign. Unfortunately, it’s also completely justiﬁed. When the sun comes out, while women tend to lose their inhibitions and whip out the cream, men are wont to lose their heads and get on the sauce. Which wouldn’t be so bad, it turns out, if that sauce happened to come in the form of a vibrant Mexican marinade rather than a few too many bottles of Corona. New research from the University of Arizona has found that bixin, a compound found in a natural ingredient used in many Central American recipes, can increase your natural SPF. The ingredient to look for is
GET A HANDLE ON CANCER THIS SUMMER
#10 COFFEE FLOUR WHAT? Oh, just the future of baking. By milling the previously discarded fruit that surrounds coffee beans, health nuts have ground out a product that will turn bread and cake into superfoods. 50 MEN’S HEALTH
annatto – otherwise know as ‘the poor man’s saﬀron’ – which triggers the production of antioxidants to prevent the formation of suninduced cancer cells. Of course, there’s no reason to sideline the cervezas completely. In fact, a judiciously chosen beer is just the ticket. While the fears around carcinogenic charred meats have been well-documented, a study in the Journal of Agriculture and Food Chemistry found that a drop of dark beer in your marinade mix (might we suggest Negra Modelo?) cuts the formation of cancercausing PAH molecules,too. Got that? We’ll leave it to sink in for a little while.
THE BE ST FOOD YOU’RE NO T EATING
WHY? It contains three-times more iron than spinach, fivetimes more fibre than wholegrain flour, 84% less fat than coconut flour, three-times more protein than kale and twice the potassium of banana.
HOW? For now you’ll have to wait patiently for this caffeinated power powder to reach our shores in any sort of quantity. Until it hits the mass market, keep an eye out for it at uppercrust bakeries.
HEALTH NEWSFEED 06.2016
THE EDIBLE SPF FOR REAL HOMBRES With melanoma rates rising, it’s time
Drinking sugary cans of pop every day makes you more likely to develop health-harming visceral fat Circulation
HEARTY APPETITES When it comes to the best and worst foods for adding time to your ticker, MH has its finger on the pulse APPLES While experts argue statins are being overprescribed as preventers of strokes and heart attacks, apples show equal benefits – minus the side effects. That’s core science news that really does keep the doctor away.
POTATOES Don’t shun spuds as a quick carb. The high potassium content of your Maris Piper puts the breaks on rising blood pressure, and BMJ researchers found the fibre in potatoes can reduce your risk of developing heart disease.
TURKEY BACON You might assume that prefixing the word ‘turkey’ to your bacon sarnie would up its health credentials, but it’s actually higher in sodium. This makes it harder for you to maintain a healthy blood pressure, says the AHA.
SALMON Turns out the cardiac benefits of omega-3s in your favourite oily fish are overstated: 85% of all studies from 2005 to 2012 put fish oil on par with placebo pills for preventing heart attacks. Flaky science.
WORDS: TED LANE | PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS | ADDITIONAL PHOTOGRAPHY: COFFEEFLOUR.COM | FOOD STYLIST: TAMARA VOS
15 CAN YOUR RISK
14 BUZZ FEED
13 HEAL THE BURN
TIME TO HIIT THE BOOKS
THE BEST GYMS IN THE WORLD
For the well-versed and gym averse alike, Notting Hill’s The Library is a high-intensity page-turner with a refreshing new ﬁtness story to tell
52 MEN’S HEALTH
60 The number of squats you’ll perform in the first set of a lower-body session (without rest). “We try to floor you as quickly as we can, starting with compound moves then targeting the smaller muscle groups,” says Morris.
WORDS: LOUEE DESSENT-JACKSON | PHOTOGRAPHY: STUART HENDRY
n hour at The Library could see you spend as much time getting to grips with volumes of Nietzsche as the weights machines. Sound like an inauspicious workout? Let’s just say don’t judge a book by its cover. Enter the converted synagogue that houses this members’ gym, taking in the modish artwork and aroma of scented candles, and you almost feel like leaving your shoes at the door. But the literary theme is not merely cosmetic. Surrounding the multi-gym stations are shelves heaving with international titles. Instead of a smoothie bar, the upper gallery houses a ‘reading lounge’. This is no refuge for the exerciseshy, though. High-intensity sessions of 15 minutes cater to its demanding yet time-poor clientele. “We base workouts on classic bodybuilding techniques. It’s the intensity that’s new,” says founder Zana Morris. “This method creates a phenomenal disturbance in the muscles. I think that if you can do any more than 15 minutes, it’s not genuine HIIT.” With instructors boasting the likes of Real Madrid CF on their CVs, the quality of training on oﬀer is exemplary – as MH can testify after sampling a lower-body session at jelly-reducing intensity. “At 28 I decided I just didn’t like gyms anymore,” says Morris. “I’d been in the industry 10 years; at the least I wanted a smile when I walked through the door.” At £550 a month, you might hope that’s a given. But the important thing is that this place delivers results – for mind and body.
CHILL PILL The best-seller in the club’s own supplement range, called Strong, contains vitamin B5 to help with mood and sleep regulation. The Library has its own range of teas, too, each claiming its own targeted health benefit.
17 NO TWAIN NO GAIN
4 £595 The cost of a 12-day ‘Page Turner’ package. This includes everything from a consultation and tailored programme to dietary supplements and free attendance to talks and lectures.
The maximum number of people in one of The Library’s boxing, yoga or Pilates classes. The majority of the programme work is done on machines, and participation in these classes is encouraged to improve flexibility.
MANSERVANT One of Morris’s latest purchases for the club’s eclectic book collection: a contemporary guide to being a Victorian manservant. We’ll pass on the tutorial and help ourselves to one of those teas.
GYM THE LIBRARY
LOCATION NOTTING HILL, LONDON
MEN’S HEALTH 53
18 THE WHEY TO GROW
01 MUSCLE HUSTLE Find weights a slog? Your insides work just as hard to convert that pain into gains. “Lifting causes micro-tears in muscle fibres,” says Dr Colin Wilborn from the Uni of Mary Hardin-Baylor. “The immune system sends stem cells and growth hormone for support, plus amino acids for repair.” The aminos in food weave new fibres, making muscle bigger.
WORDS: SAM ROWE | ILLUSTRATION: PETER GRUNDY | *MCMASTER UNIVERSITY, ONTARIO | †THE AMERICAN JOURNAL OF CLINICAL NUTRITION
WEIGH IT ALL UP You don’t need to be Rain Man to work out your protein requirement: the average desk-dweller needs just 0.8g per kilo of bodyweight. Training five times a week warrants 1g, with the same figure required for fat loss, or you’ll shed muscle, too. To bulk up, aim for 1.5-1.8g. Elite athletes flourish on a daily dose of 1.7g per kilo*.
03 FOGGY WINDOW “When you work out, your muscles become primed for protein,” says Dr Jeff Volek, of the Uni of Connecticut, but the exact duration of the post-workout ‘window’ is still up for debate – it varies from 20 minutes up to 48 hours. Until the boffins see eye to eye, sink a shake with 20g of protein shortly after training, the optimal dose for growth†.
04 CARB A NEW BOD Protein gets all the glory, but there’s no ‘p’ in ‘lean’. “The idea that muscle-building is only about protein is a big misconception,” asserts nutritionist Becky Stevenson. “Carbs are vital, too. If you don’t have enough, your body will eat into existing muscle for fuel.” Aim for 3:1 carbs to protein for a lean physique; 4:1 is king for packing on size.
05 FILL YOUR TANK Snaffling 90g of protein at once is no better than having 30g, found the Uni of Texas. Study author Dr Douglas Paddon-Jones suggests you view your body as a gas tank: “Only so much will maximise performance; the rest is spillover.” Spreading grams also aids satiety: a proteinrich breakfast will ward off 200 calories later in the day.
WHAT HAPPENS WHEN…
IOurREFUEL POST-WORKOUT? devotion to the changing-room shake has made protein purveyors very rich indeed. But how does it actually work? And how much do you really need?
MEN’S HEALTH 55
GIVE YOUR MAC AN UPGRADE Pack on hard-baked muscle or elbow away unwanted fat with
BULK UP, SLIM DOWN MAC’N’ CHEESE
these twists on the world’s most satisfyingly dirty comfort food. Get ready to raise your chef status to mac cook pro
A GRATER PHYSIQUE ENLIST CHEESE TO FIGHT FAT FOR YOU INGREDIENTS • An onion, diced • Olive oil, 1tbsp • Garlic, 2 cloves, sliced • Smoked paprika, ¼tsp • Mustard powder, ½tsp • Salt and pepper, ½tsp each • Chilli flakes (optional) • Skimmed milk, 250ml • Spring onions, 2 stalks, sliced
BULK-UP EXTRAS • Cashews, 85g (soak 70g, reserve 15g) • Macaroni (wholewheat, buckwheat or spelt), 100g • Parmesan, 85g, grated
Recently revived on this side of the pond by Shoreditch pop-ups and hipster food trucks named Burt Reynolds, mac’n’cheese has been a crowd-pleaser in the US ever since founding father Thomas Jeﬀerson requested it for a state dinner back in 1802. It may still be a guilty pleasure, but ripped redemption is here. The secret is in the sauce: a blend of milk, cashews and parmesan packs in a potent mix of animal and plant proteins to stimulate muscle growth. Cashews are also high in magnesium to aid energy production, while parmesan’s phosphorus supports protein synthesis. Along with slowacting carbs from the pasta, this recipe will fuel your body’s own revolution.
.5TEgIN 6 3 P RO
METHOD SERVES TWO
1/ SOAK IT ALL IN
2/ GET ON THE SAUCE
3/ MAKER’S MILK
4/ GARNISH FOR GAINS
Get a head start by soaking the cashews in water overnight. When dinnertime comes, boil the macaroni tubes (see pack), saving the water after draining. Warm up the oven to 200°C.
Brown the onion (olive oil brings out its healthy phenols) for 5min. Throw in the garlic and spices, stirring for 2min. Take it off the heat and add the milk. Slice the spring onions and put to one side.
Rinse and drain the cashews and blend until smooth before adding the milk sauce. If it’s too thick, add some of that pasta water you resourcefully saved for a rich, creamy consistency.
Mix the sauce with the pasta along with the cheese and spring onions. Sprinkle with crushed cashews for extra antioxidants. Bake for 20min. When it forms a golden, nutty crust, dig in.
56 MEN’S HEALTH
WORDS: MARK BAILEY | PHOTOGRAPHY: DAN MATTHEWS
34 5 I
OT g EIN
20 SHRED TUBES
RETURNS FROM THE MAC GO LARGE WITHOUT EXPANDING YOUR WAISTLINE
1 CA 9g R BS
Tucking into classic American diner fodder doesn’t demand Hummer-sized portions. By cutting your serving of pasta and putting cauliﬂower in its place, you’ll boost the levels of hunger-crushing ﬁbre while reducing calories – 100g of (stealthily incorporated) cauli adds 2.3g of ﬁbre and 74% of your RDA of vitamin C for just 23 calories. A slimmed-down blend of yoghurt and cornﬂour means you won’t miss the creamy sauce that makes mac’n’cheese so moreish. Meanwhile, the ﬂavourful punch of chilli, mustard, pepper and paprika will shift your metabolism up a gear or two while you slow down to slurp your favourite comfort food, guilt-free.
INGREDIENTS • An onion, diced • Olive oil, 1tbsp • Garlic, 2 cloves, sliced • Smoked paprika, ¼tsp • Mustard powder, ½tsp • Salt and pepper, ½tsp each • Chilli flakes (optional) • Skimmed milk, 250ml • Spring onions, 2 stalks, sliced
17 FA g T
19 MOREISH MUSCLE
SLIM-DOWN EXTRAS • Cauliflower, 200g • Macaroni, 50g • Cornflour, 1tbsp • Fat-free Greek yoghurt, 170ml • Olive oil, 1tsp • Parmesan, 20g, grated
THE TASTEMAKER Name: Adria Wu Job: Chef & author Wu is the founder of healthy London restaurant Maple & Fitz. Adopt her smart recipe tweaks to kickstart your own tasty transformation.
FOOD STYLIST: LAURIE PERRY | ILLUSTRATIONS: BEN MOUNSEY
METHOD SERVES TWO
1/ GO FLORET
2/ USE YOUR NOODLES
3/ ORGANIC SAUCE
4/ SAY CHEESE
Heat the oven to 200°C. Set a handful of cauliflower aside and cut the rest into macaroni-size pieces. Boil in salted water for 5min, while finely chopping the remainder for a crispy topping.
Brown the onions for 5min on medium-high heat. Stir in the garlic and seasoning. Remove the pan and stir in the milk (use almond to cut further calories). Boil the macaroni, as before.
Mix the cornflour with 2tbsp or so of pasta water then add it to the milk and simmer for a few minutes on a medium heat. When the sauce thickens, take it off the heat and stir in the yoghurt, too.
Toss the sauce over the pasta, cauliflower and spring onions, sprinkle over the extra cauli plus cheese with a drizzle of olive oil and bake for 15min. Now soak up the creamy goodness.
MEN’S HEALTH 57
PICK & MIX MUSCLE
COMPOUND YOUR SUMMER TRAINING FOR FAST MUSCLE Want to look beach ready now ? Don’t waste time singling
SWEET TOOTH, SWEET RESULTS Maximise your gains with a pre-workout trail mix packing sweet and savoury benefits
out mirror muscles – there are 2-for-1 bargains to be had 01/ PISTACHIOS Don’t shell out on supps. L-arginine in these nuts lifts nitric oxide production and blood flow to the muscles, so you can push harder. Ataturk Teaching and Research Hospital
WORDS: TED LANE | PHOTOGRAPHY: HEARST STUDIOS AND GETTY IMAGES | TENS CRUISER TORTOISESHELL TENSLIFE.COM | ILLUSTRATIONS: ALCONIC
very gym-goer will recognise the sort. He’s the guy monopolising the dumbbell area, repping out multiple variations on the preacher curl, well aware that he did the same yesterday and should probably be mixing things up today. He’s the man with bulging biceps and sparrow legs, quite possibly wearing a T-shirt bearing the slogan ‘Sun’s Out, Guns Out’. Reader, this should not be you. Spending hours targeting speciﬁc muscles and neglecting others is not only counter-productive, it’s ineﬃcient. If your mission is to attain the perfect beach body by summer, new research advises a more economical strategy to get the job done: calling in joint forces.
According to a study published in the Asian Journal of Sports Medicine, Brazillian researchers have discovered that multi-joint movements like the pull-up and military press, which work several muscle groups simultaneously, are equally as eﬀective at building individual muscles as isolated singlejoint work, namely biceps curls and triceps extensions. Not only did the compound exercises build the same muscle mass, they produced the same strength gains, too. The real bonus, of course, is that training more than one muscle per exercise means less time in the gym for the same net eﬀect. And that’s the kind of holiday exchange rate we can get behind.
BIGGER, STRONGER, QUICKER
02/ CRANBERRIES Packed full of vitamin C, cranberries have been proven to make tough workouts less tiring, especially if you’re exercising as part of a weightloss programme. Arizona State University
03/ DARK CHOCOLATE Researchers discovered a bite of Bournville boosts mitochondria production, sending more energy to your muscles and raising your gym performance by 50%. Journal of Physiology
Combine your efforts to mobilise more muscle and compress your workout time
Skipping the gym shrinks your grey matter. No pain, no brain LIFT IT Pull-up
LEAVE IT Biceps curl
EXTRA MUSCLES WORKED Back, shoulders
LIFT IT Barbell squat
LEAVE IT Hamstring curl
EXTRA MUSCLES WORKED Quads, glutes, abs
LIFT IT Deadlift
LEAVE IT Leg extension
EXTRA MUSCLES WORKED Hamstrings, glutes, back
American Academy of Neurology
MEN’S HEALTH 59
contender on the group workout scene. MH ﬁnds out if you should take a swing or keep your guard up hile the Americans attribute their recent boom in boxing workouts to the Gigi Hadids and Adriana Limas of the world, Britons can boast a more respectable reason for getting hooked: with more British champs than ever before, interest in the sport is booming. Data from Sport England shows that while participation in the UK’s top 56 sports has dipped 11% since 2007, combat sports are BOXING FITNESS up more than double that. MH’S LAB RAT However, there’s more to DEAN STATTMANN the rise in uppercuts than wanting to be the next Carl STATS 6FT 2IN, 86KG Frampton. “Studies show that FITNESS LEVEL HIGH combat sports can improve self-esteem and emotional TOOLS HEAVY BAG, stability,” says performance WEIGHTS, MED BALL, psychologist Dr Stewart RESISTANCE BAND Cotterill. It’s not surprising COST £20 then that international heavyweight class Boxercise KOBOXLONDON.COM claims to have accumulated DISCIPLINE 1.2 million devotees in the UK HIGH-INTENSITY alone. Then there are the BOXING TRAINING homegrown contenders, such as Total Boxer and Fight Klub, TEST STATION KOBOX, offering boxing-specific yoga CHELSEA, LONDON and live DJ sets, respectively, to ring the bell on one-note workouts. “Boxing training doesn’t just mean hitting the bag,” says Shane Collins, founder of Chelsea’s Kobox gym. “There is a range of strength and conditioning work that gets boxers into shape, and we incorporate as much as we can.” To find out if this trend has knockout power, MH gloved up with every intention of breaking the first rule of Fight Club.
60 MEN’S HEALTH
PHOTOGRAPHY: ROWAN FEE | ADDITIONAL PHOTOGRAPHY: ALAMY ILLUSTRATION: ALCONIC
PUNCH ABOVE YOUR REGULAR WEIGHTS CLASS Boutique boxing gyms are a new
24 GREATEST HITS
TEST METHODS My first thought when I enter Kobox’s impressive new West London space is that someone has either over-egged their market research, or taken too many jabs to the head. It’s huge. Take out the reception, juice bar, spacious changing rooms and massive, 21-bag studio itself, and there’s still a full-size boxing ring (which appears to be more for selfies than anything). That said, the minimalist ‘San Fran Apple store’ vibe that echoes down the steel halls is a refreshing counter to the humble, humid boxing gyms I’m used to.
I’m signed up for ‘upper body’ with instructor and gym founder Collins. A brief warm-up is followed by a tutorial on how best to execute different punches, which are assigned numbers from one to six and (helpfully) projected onto a wall in changing sequences. The hour-long class follows a similar format to Barry’s Bootcamp, as we alternate rounds of high-intensity bag drills and strength-training exercises ranging from med ball slams to overhead presses. After a final all-out ‘freestyle’ round, my chest, core and shoulders are out for the count.
C L A S S P RIME R TECHNICAL KNOCKOUTS Go the distance with Collins’ quick conditioning circuit
USER FEEDBACK KNOCKOUT BLOW Switching between high-intensity bag intervals and weighted moves is guaranteed to keep your energy levels high and hit your whole spectrum of muscle fibres.
WIN BY DECISION While studios such as Kobox take time to explain how to throw jabs, crosses, hooks and uppercuts with good form, it’s not universal. If you aren’t sure, always ask.
5 rounds of 60 seconds Warm up by throwing punches: hands by your chin, elbows in. Keep your feet active and try to switch up the angle of attack.
COUNTERPUNCH In addition to the class fee, you’ll most likely be asked to pay for wraps. It’s a one-time buy, unless you forget yours at home. We’re not all on The Money Team.
AT A GLANCE SINGLE-LEG BURPEE
PRICED BELOW £20
2 rounds of 60 seconds per leg Think your regular burpees are tough? These will challenge your balance, too. Keep your core engaged and hips level.
OFFERED NATIONWIDE HIGH CALORIE BURN TECHNIQUE ADVICE FULL-BODY CONDITIONING FREE EQUIPMENT PROVIDED FOR ALL LEVELS OF FITNESS NO GYM MEMBERSHIP REQUIRED MOTIVATING MUSIC GROUP SUPPORT SCORE
PLATE PUSH-PRESS 5 rounds of 10-12 reps For solid shoulders and fists of fury, hold a 10kg plate at your chest, push it out in front of you, then pull it back. That’s one rep.
8/10 THE WORKOUT OF CHAMPIONS
GIVE YOUR PHYSIQUE A FIGHTING CHANCE
It was love at first right. The moment I sank a punch into one of Kobox’s teardrop-shaped Aqua Training Bags – filled with water to soften impact – I knew it was a cut above the boxing classes I’d tried in the past. The ‘punch by numbers’ system allowed me to focus on my form. And while more dated classes fixate on boxing itself and a cardio-centric workout, Kobox’s mix of aerobic and anaerobic training
left me feeling exhausted and pumped. Judging by the way the strength moves in Kobox’s upper-body session lit up my top half, I can only imagine what the lower-body class has in store. And frankly, the idea of mixing some bag work into a bonafide legs-day session is one I find far more appealing than a slog in the squat rack. So, if training fatigue has you on the ropes, find a studio near you and get ready to rumble.
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RUN THE GAUNTLET CHEST EXPRESS
PRESSER POINTS This month, you’re
WORK THE FLOOR
PUSH UP YOUR PB
01 \ START OUT STRONG Your hardest move comes first: the pike press-up. With your feet on a box, hinge at the hips so your body forms an L-shape. Tense your core to stay solid and do as many reps as you can. When you fail, immediately walk your hands forward without putting your knees down.
testing how many reps you can do with our quad-set of press-ups. Try it daily for three weeks and watch your chest, triceps and back grow. Now get down and give us many
WORDS: JACK HART | PHOTOGRAPHY: PHILIP HAYNES | MODEL: LEE MCLAUGHLIN AT W ATHLETIC | GROOMING: SUSANA MOTA | SHORTS ADIDAS BY KOLOR, SNEAKERS NIKE LUNAREPIC AT JD SPORTS | STYLING & ART DIRECTION: MARK BRIAN KENNEY |*IOWA STATE UNIVERSITY
02 \ KEEP ON PUSHING IT Now, max out on decline press-ups. Done? Far from it: step your feet off the box and carry on repping out regular press-ups on the floor to failure. Widen your stance a little to take some of the pressure off your triceps and zero in on your chest, instead.
03 \ EMPTY THE TANK When you’re out of gas on those, turn around and place your hands on the box, feet straight out behind. The incline is the easiest variation, so get out as many reps as you can muster. Tot up your total score and use our advice below to improve over the next 21 days.
> THE SCOREBOARD Find out how you stack up, then learn to beat your tally tomorrow 0-10 reps
UP, UP & AWAY
Pike and feet-elevated variations proving tough? Stick to regular presses and rep to failure. Don’t rush – slower reps boost your growth, reports the Journal of Physiology.
The average guy can do 40 reps per minute, but you’ve been tackling some trickier variations. So make some noise: grunting can raise your strength by up to 7%.*
This is prime musclebuilding territory. Upping your ‘time under tension’ can get you past 50 – slow down on each rep for a few days to find the extra 10% you need.
Repping into oblivion? Turn this litmus test into a chest-chiselling workout go-to. At the end of your next upper-body session, perform five reps of each variation. Aim for four sets.
Pleased with your PB? Shout about it: #MHgauntlet MENSHEALTH.CO.UK
THE TASKMASTER BJ Gaddour, fitness director of MH USA “This routine is like bumping the weight down on a cable stack; you can keep going for extended time under tension for a deep burn.”
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UK portion sizes are up by 80%, says the British Heart Foundation. Here’s how to mitigate mealtime excess T-MINUS: 20 MIN
DOWN HUNGER Chugging a pre-meal pint of water leads to a 44% greater weight decline. Virginia Tech University
T-MINUS: 10 MIN
SEASONED EATINGS Fill a mill with melegueta pepper, a spice shown to slice stubborn belly fat. Tenshi College
T-MINUS: 5 MIN
RINSE CRAVINGS Use vanilla-scented soap; the smell lifts serotonin, reducing urges to binge. St George’s Hospital
T-MINUS: 2 MIN
SWITCH OFF Distracted TV dining is now proven to make you eat more – and quicker. AJCN
T-MINUS: 1 MIN
TAP OUT Strange but true: tapping your forehead for 30sec curbs hunger by 10%. Mount Sinai St Luke’s
T-MINUS: 30 SEC
*BASED ON 1000MG CAPSULES | WORDS: TED LANE | ILLUSTRATION: PETER CROWTHER
Put your crockery on a diet: smaller plates can limit food intake by 30%. Bond University
Hunger-bu sti whey prote ng in most eﬀec is tive when take n every thre e hours. Nutr. & Me tab. MENSHEALTH.CO.UK
SHAKE IT OFF
REEL THE BURN
WEIGHTLOSS NEWSFEED 06.2016
CUT TIME DOWN TO SIZE
THIS SUMMER, REVEAL THE FRUITS OF YOUR LABOUR
THE WEIGHT OF WATER Slice through fat and seed new muscle with the sunshine fruit that has age-reversing powers
on’t let its high GI rating turn watermelon into a forbidden fruit. New research reveals that when it comes to improving your body composition and preserving your muscles over time, it’s a tasty case of rind over matter.
Watermelon is rich in the amino acid L-citrulline, which, according to researchers at Sorbonne University, has a profound eﬀect on body composition. The substance has an almost magical ability to slow the ageing process that chips away at muscle mass with each passing birthday. The study, published in the Journal of Nutrition, found that when compared with other amino acids, the L-citrulline present in this juicy fruit helps burn 13% more body fat – and builds 9% more lean size. Normally, as you age, the number of mitochondria – the so-called powerhouses of cells – in your body decreases. This causes muscle mass to decline and cede ground to fat, giving rise to the ubiquitous Dad Bod. However, watermelon juices up the production of regenerative proteins that build muscle and repair mitochondria, allowing them to produce more energy and, in turn, burn more fat. Your summer beach bag won’t be complete without it.
BURN THE MARITIME OIL You already knew omega-3s boost heart and brain health, arthritis and cholesterol, but did you know that they can also help slash the kilos? A Canadian study found that popping 1.4g of omega-3s after dinner increases the calories you burn that night
by 51%. But stick to fish oils: trendy plant varieties contain ALA, which your body has to break down first, reducing the omega-3s you get (and increasing the number of softgels you’ll need). Digest the info right, then tell health hipsters to sling their hook.
HOW TO HIT 1.4G*
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ARE YOU CUT OUT FOR THE COUTURE CLUB? Fashion doesn’t begin and end with sharp tailoring – brands are now obsessed with ﬁt in a new sense. Make the treadmill your runway
01 PRECIOUS METAL As a general rule, the gym is a place to lift heavy metals, not wear them. This is an honourable exception. Uniform Wares’ M42 rose gold chronograph will keep your intervals honest to a tenth of a second behind scratch-resistant sapphire. And the anti-reflective coating means you’ll never see yourself sweat. £600 uniformwares.com
02 GYM DUNES Whether you call it ‘sand’ or ‘safari’, SS16 is set on shades of the desert. Maharishi’s reversible sweatpants (with an equally timely British bonsai forest camo on the other side) are flat-lock stitched, which means they’re devoid of annoying seams that can cause discomfort during floor-based abs work. £150 maharishistore.com
66 MEN’S HEALTH
GO HEAVY, GO HOMME
FROM FAD TO FIT
TREND SWEATING MUSCLE À LA MODE
HAUTE INTENSITY Put your catwalk training threads through their HIIT paces at the freshest classes on the gym scene
WORDS: JOSH SIMS | PHOTOGRAPHY: JULIAN BENJAMIN | MODEL: JACK GREEN AT W MANAGEMENT | GROOMING: SABINE CHAMMAS | TREADMILL DKN ECORUN
GREEN DETOX Shades of green, from leaf to emerald, are the dominant hues of the season. Oliver Spencer’s 100% cotton T-shirt is slim-fitting but not constricting, so you can hoist a barbell overhead without the hem rising. The envelope chest pocket will ensure your locker key remains on your person during inverted crunches. £55 oliverspencer.co.uk
RAIN GAINS In fashion terms, the fitted zip-up is the jacket of the season. Functionally speaking, however, it’s the jacket for all seasons. With its sonically welded seams, water-repellant zipper and storm hood, UVU’s Race Jacket is equipped to get you to and from the gym in stealthy style. Spontaneous downpours be damned. £430 uvuracing.com
05 BLOCK PARTY The flat base makes these Common Projects trainers ideal for squats and deadlifts, while their grippy outsole supplies the traction you need for everything from mountain climbers to plank wall walks. Designed in NYC and crafted in Italy from the bluest of leathers, they pull their weight outside the studio, too. £265 mrporter.com
HARDCORE BURN New to the UK, Hollywood favourite Studio Lagree incorporates the Optimus Prime of reformers – which goes by the name of ‘the Megaformer’ – into its M3: Fusion class. Initiate your own transformation here.
HELL’S BELLS Another recent UK launch, F45 (the F is for ‘functional’, 45 is the number of minutes per class) combines battling ropes, prowlers, rowers and kettlebells for a thunderous, Jackmanapproved workout from Down Under.
HEART STRINGS Tying together TRX suspension trainers and the pulsing craze for heart rate-monitored training, Heartcore’s FiTRX class keeps you from zoning out with a challenging, inventive combination of HIIT and strength moves.
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AT 67, HOLLYWOOD’S HARDESTWORKING ACTOR IS STILL ON THE OFFENSIVE. WITH MORE MEN DIAGNOSED WITH CANCER THAN EVER – BUT SURVIVAL RATES ON THE RISE – SAMUEL L JACKSON WANTS YOU TO CHECK YOURSELF BEFORE YOU WRECK YOURSELF. HOLD ON TO YOUR BALLS, GENTS WORDS BY TOM WARD – PHOTOGRAPHY BY OLAF BLECKER
70 MEN’S HEALTH
COVE R M O D E L H E RO SAM U E L L JAC KSO N
SAMUEL L JACKSON: TRULY HIS BROTHER’S KEEPER
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When Samuel L Jackson shouts, his unmistakable tones echo through the MH studio. Taller and stockier than he appears on screen, and dressed head to toe in black, Jackson stands bug-eyed, nostrils ﬂared like he’s just asked us to say ‘what?’ one more goddamn time. The room freezes. This is Jackson the actor we’re dealing with, not the Ezekiel 25:17-quoting, trigger-happy hitmanin-transition Jules Winnﬁeld from Pulp Fiction. Even so, with his subsequent output (including a further six Tarantino collaborations) arguably riﬃng on varying shades of the same benevolencemeets-simmering-fury, separating the man from the myth can be a diﬃcult feat. But Jackson is having too much fun to keep up the charade. His menacing glare collapses into a giggle followed by a collective sigh of relief from everyone else in the room. Today, this faux-outrage is directed toward another elder statesman of the acting world. Today, Jackson is pissed oﬀ with Harrison Ford, who’s just overtaken him as the highest-grossing ﬁlm star ever, thanks to a returning role in last year’s seventh Star Wars ﬁlm. Of course, Jackson added a few billion dollars to his own gross ($2.5bn to be precise) through the much-maligned prequel trilogy, starring as the only Jedi to wield a purple lightsaber – a personal favour from director George Lucas. But Lucas killed him oﬀ, so as far as Jackson’s concerned, Star Wars is now fair game. “You telling me Star Wars made more than Avengers, Avengers 2, Kingsman and three Iron Man ﬁlms?” he yells, laying it
72 MEN’S HEALTH
With survival rates at 50% in the UK, the days of cancer being a mandatory death sentence are long gone. Still, as figures show, when it comes to symptoms it pays to speak your mind
10,800 men die from prostate cancer a year, yet 84% of those diagnosed early will survive for at least a decade
24,500 men per year are diagnosed with lung cancer, but Cancer Research says with exercise and good diet up to 89% cases can be prevented
1 in 14 men will be diagnosed with bowel cancer but, when caught in its earliest stage, more than 90% will survive for five years or longer
6 cases of testicular cancer are reported a day, yet 5.9 of those will survive for 10 years or more
on for the beneﬁt of all now in on the joke. “How much we need?” he asks. “$100 million? We’ll be back on top in no time!” With three ﬁlms scheduled for 2016 (Cell, The Legend of Tarzan and Miss Peregrine’s Home for Peculiar Children), plus two ﬁlms remaining of his ninepicture deal with Marvel, it’s diﬃcult to see even a ﬁfth Indiana Jones outing giving Ford a ﬁghting chance. Considering Jackson spent the ﬁrst half of his career either acting in the theatre or being killed oﬀ in the likes of Goodfellas and True Romance, plus the fact Tarantino didn’t come knocking until Jackson was 45, his 22-year oeuvre becomes all the more exhausting to contemplate. Perhaps because fame came late to Jackson, or perhaps because when it really comes down to it, he chooses scripts based on the potential fun to be had while shooting rather than box-oﬃce prospects (how else to explain Snakes on a Plane?) there’s a sense when meeting Jackson in person that he’s still just happy to be doing what he’s doing. Aged 67, he’s got no right to bound around with quite so much energy, or look quite so sharp in clothes that men 30 years younger might struggle to pull oﬀ. In fact, Jackson approves of our stylist’s selection so much that, as is becoming a habit on photoshoots, he rummages through the clothing rail, picking out a few pieces to take home.
OPENER AND PORTRAIT SHOTS: BLAZER WOOYOUNGMI AT SELFRIDGES, T-SHIRT APC AT MR PORTER, BOMBER LANVIN AT BROWNS FASHION | STILLS RETOUCHING RETOUCHING-DELUXE.DE, PORTRAIT RETOUCHING JAN WISCHERMANN
“THAT’S SOME BULLSHIT!”
LOOSE LIPS SAVE LIVES
THE CHANGING FACE OF CANCER AWARENESS
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LUMP SUMS In the US, breast cancer proves fatal to 16% of women diagnosed each year, while prostate cancer kills 14.5% of diagnosed males. The spread may be fairly even but, historically, funding has been far from gender neutral
$407 million Amount the US National Cancer Institute spent on breast cancer research in 2000
$136.5 million Amount spent on prostate cancer research in 2000 A TOUGH GUY-IN-DENIAL: JACKSON TAKES A STRONG STANCE ON HEALTH
74 MENâ€™S HEALTH
ONE FOR THE GIRLS While we’re styling our moustaches women are fighting on all fronts
“You don’t know how much it is? Tell them I took it and we’ll ﬁgure it out,” he says, making oﬀ with a grey hooded jacket. Tentpole franchises and photoshoots aside, Jackson has recently been preoccupied with more reﬂective matters, speciﬁcally in the form of male cancer charity One for the Boys. Established in 2011, the organisation educates men on not only the cancers they face, but the need to start talking about their health. Jackson dismissively describes himself as “the face” of the charity, yet unlike the average celeb, who might oﬀer a one-oﬀ appearance, Jackson has stayed the course, roping in pals from Michael Douglas to Simon Pegg to help spread the word via video and fundraising campaigns. “Sam’s got a voice that makes people stop and listen,” says charity founder Soﬁa Davis, who was working as Jackson’s UK publicist when she called in a favour and asked him to help out. “The charity needed a strong man who could speak out without caring what anyone thinks. The way Sam talks makes men want to listen.”
OUT OF SIGHT Before agreeing to take part, Jackson pushed Davis to ﬁnd out everything she could about male cancer. After extensive digging, it became clear that there simply wasn’t a lot of information out there; partly because men don’t open up about illness in the ﬁrst place, and partly because, when it comes to cancer awareness, women are leading the charge. “Women read about health and make it a priority to take care of themselves,” says Davis while Jackson, in the middle of trying on his new purchases, leans over her shoulder. “The world is deﬁnitely more pink than blue,” he agrees, pointing to the prevalence of female-centric cancer charities. “When it comes to men, we’re literally letting ourselves die.” Why should Jackson – who has never had cancer himself – devote so much time
The average annual funds raised for breast cancer in the US
Global total raised by the Movember Foundation 2003-2014
KEEPING YOUR EYE ON THE BALLS? MANY CANCERS CAN SLIP THROUGH THE CRACKS
and energy to the cause when he could be playing golf? Maybe it’s because he’s spent his whole life ﬁghting for a cause. Long before he was Samuel L Jackson, highest grossing actor in the world, Tarantino’s BFF and all-round BMF, Jackson was a marine biology student at Atlanta’s prestigious Morehouse College. In 1969, unhappy with the way the college was being run, Jackson and a group of fellow students decided to take the board of directors hostage and hash out a compromise. “We petitioned them but they didn’t have time to talk to us,” Jackson says, looking every bit like he’d do it again tomorrow. “We took these chains they had along the walkway, bought some padlocks, and chained us all inside.” Having been an usher at Martin Luther King Jr’s funeral the previous year, it was more than slightly ironic that Jackson found himself holding Dr King Sr as one
“THE WORLD IS DEFINITELY MORE PINK THAN BLUE”
of the hostages. “He was in there for a minute,” Jackson says, smiling. “He was complaining of chest pains and we didn’t want to go down for murder, so we called out the window for someone to bring a ladder then let him climb down.” Jackson was eventually suspended, but not before becoming increasingly politicised. “I had a cousin who joined the army the day I went to college. Six months later, he was dead in Vietnam. I didn’t even realise there was a war going on.” Jackson quickly became part of the anti-war movement. He’s been quoted elsewhere as saying that, around this time, he was part of a group buying guns, preparing to take the ﬁght to the streets. “Let’s get one thing straight,” Jackson says, with a hint of that righteous fury returning. “I was never a Black Panther! If you were alive during that period in America, you had to be either part of the problem or part of the solution. We chose to be part of the solution.” The FBI didn’t see it that way, however, warning Jackson’s mother that if he didn’t leave Atlanta he’d end up either dead or
COVE R M O D E L H E RO SAM U E L L JAC KSO N
in prison. A two-year exile in LA followed, during which Jackson became a social worker before returning to Morehouse, where he met his wife, actor LaTanya Richardson (Malcolm X, Show Me A Hero). Jackson was eventually allowed back, graduating with a drama degree before moving to New York. Fast-forward 30 years and, with Hollywood oﬃcially conquered, Jackson has no qualms about returning to the front lines.
RULES OF ENGAGEMENT
T-SHIRT AND CHINOS RAG AND BONE, WATCH PANERAI | PROP DESIGN: LOU BLACKSHAW
Eighty-ﬁve-thousand men die from cancer in the UK each year. Yet unlike a sprained ankle, a cold or a root canal operation, we’re still reluctant to talk about our more worrying pains. “You only hear of guys being treated for cancer when it’s over,” Jackson says. “I play golf with guys who have skin cancer, but they didn’t tell me until I saw them on the course with a Band-Aid on their face.” For most men, a quick grope in the shower is enough to convince them they’re cancer-free. Yet the latest ﬁgures published by Cancer Research UK show testicular cancer isn’t even in the top 10 cancers that aﬀect men. The top three are: prostate, with more than 40,000 new cases each year, lung and bowel cancer. “There is an embarrassment around testicular and prostate cancer because of their locations,” Jackson continues. “You think if you need surgery they’ll take part of you away and people will think, ‘He’s not a whole man anymore.’ But no one thinks that about stomach, breast or even skin cancer.” Breast cancer in particular has fallen through the cracks in terms of awareness, despite the fact that 400 UK men are diagnosed with it each year. The NHS
DO THE RIGHT THING OR FACE JACKSON’S FURIOUS ANGER
KNOW YOUR ENEMY Be a man, not a statistic. Learn the signs that just might save your life
More frequent visits to the bathroom – often accompained by blood in the stools or abdominal pain, as well as constipation, sickness, and bloating or pain after eating indicate it’s time to see your GP.
Usually symptomfree until the tumour is large enough to put pressure on the urethra. There’s no time to waste if you urinate often, if ejaculation or urination is painful, or if you feel like your bladder has not fully emptied.
Not just aches in the groin or lumps in the testicles. Other signs include a dull ache in the abdomen, tender breasts, fatigue and persistent back pain. Sports injuries can disguise serious issues, so don’t just shrug it off.
claims that, owing to a lack of awareness, survival rates are far lower for men than they are for women. “I have to get checked before every ﬁlm,” he explains. “I get a camera shoved up my ass. No one expects to hear good news from their doctor, so we don’t go. But, actually, good news from the doctor is, ‘OK, you do have something, but we can take care of that.’ Good news is having an opportunity to ﬁx a problem that’s only going to get worse and worse and worse.” So why won’t men talk about cancer? “We’re obsessed with the idea that we’re supposed to be tough,” he says. “It comes from your dad telling you not to whine, your mum telling you to suck it up. ‘Put some spit on it, you’ll be ﬁne.’” It’s a salient point, but isn’t Jackson, in his roles as hitmen, cops and soldiers, bandying about the word “motherfucker” like, well, a motherfucker (171 times at last count), as guilty as anyone of
FROM A DOCTOR IS,, ‘YOU HAVE SOMETHING,, BUT WE CAN TAKE CARE OF IT’” MEN’S HEALTH 77
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26% 14% 13% 4% 4% 4% 4% 3% 3% 3%
BODY OF HEALTH Just because you’re not finding lumps, doesn’t mean you’re in the clear. Here are the 10 most common male cancers*. If something feels wrong, head to cancerresearchuk.org
*AS A PERCENTAGE OF ALL INCIDENCES. SEE CANCERRESEARCHUK.ORG/ABOUT-CANCER/CANCER-SYMPTOMS/HOW-DO-I-CHECK-FOR-CANCER
perpetuating this stereotype? Laughing oﬀ the idea that he could be mistaken for a tough guy, Jackson elaborates: “Everybody has the same feelings. But men become desensitised by what we’re told. You’re not supposed to cry in front of people. You’re not supposed to look at another guy and feel sorry for him. You ignore it and try to pretend it doesn’t aﬀect you.”
UNBREAKABLE MH suggests that the same thinking could be applied to the UK’s alarmingly high suicide rate. Among men aged 18-47, suicide is our single biggest killer. “As in PTSD? Men who’ve been in the armed forces?” Jackson asks. All men, all walks of life, we tell him. “Wow,” he says quietly. “I had no idea.” He falls silent for a moment then lands on an idea, rolls with it. “Young people are no longer able to pursue their dreams in a meaningful way. America doesn’t make shit anymore. The jobs my mom had that bought the house are gone. The people destined to go to work in those factories, to sustain the place they came from, don’t feel useful to society. They lose hope and question why they’re here. We need to present an alternative, but it’s not easy to say things are going to get better because it seems like there are more things to be afraid of and depressed about. We need to take control and make changes to protect all aspects of our health.”
FEELING UNDER PAR? A DIAGNOSIS NEEDN’T SPELL IRREVERSIBLE DAMAGE PETA estimates that, on average, vegan men live nine and a half years longer than their meat-eating counterparts. Until recently, Jackson was part of the club, before producers of one of his upcoming ﬁlms allegedly threatened to ﬁre him if he didn’t gain 20lb. Jackson turned back to meat before settling as vegetarian. With the World Health Organisation categorising processed meats as a ‘group one’ carcinogen, and studies by the US National Cancer Institute pointing to half a million new cases of obesity-related cancer in the US by 2030, should we all be following his lead and giving up meat? “I eat a lot of green things but I don’t begrudge people eating meat,” Jackson says. “I’m not concerned about how cows are treated – this is deﬁnitely a health thing for me. People have to make up their own minds. You can be aware that you need to eat better and do more exercise, but at the
same time, the food that tastes nicest is often the cheapest and the worst for you.” Approaching 70 and committed to a new health regime, Jackson may be on top of his wellbeing, but in many ways, he’s lucky to be here at all. His family has a history of alcoholism and, in his theatre days, Jackson often performed high. The tipping point came when his wife found him passed out in the kitchen after trying to cook cocaine on the stove following a tequila-heavy stag do. He went to rehab the next day and has been sober since. “I didn’t drink yesterday and I’m not planning on it today,” he says matterof-factly. “People treated for cancer might go into remission, but there’s a chance it will come back. I feel the same about alcoholism. I still have drug dreams.” He leans in and hits us with that other Jackson expression – the one that lets you know you’re talking to the life of the party. “It’s hard because I understand the weed is really good now! When we were shooting The Hateful Eight in Colorado, I went to a weed store with some of the crew and was like, ‘There are weed stores now? You used to have to sneak down an alley. Now they got brownies and gummy sweets on the shelves!’ A lot of people say I should warn kids of the dangers of drink and drugs, but I can’t do that. As far as I was aware, I was having a ball on drugs.” Lifestyle advice will form part of One For The Boys’ mission statement, says Jackson, so he may have to modify his stance. But for now, the focus is on education. “No one wants to die,” he says, tapping out his next words with a hand on his thigh: “But. Things. Will. Not. Get. Better. On. Their. Own. You just have to be a man. Take care of yourself.” Such is his sincerity that, as our time runs out and he gets up to leave, it takes us a moment to remember that the man urging us to man up with genuine concern is one of the most iconic performers on the planet. MH hangs back, letting the star go ﬁrst. As he steps through the door to his waiting crew, he yells “MOTHERFUCKER, WHAT’S UP?!” And he’s back.
“MEN ARE OBSESSED WITH TRYING TO BE TOUGH”
For more, see onefortheboys.com or follow @One4theBoys
TIME WORDS BY TED LANE / PHOTOGRAPHY BY JOBE LAWRENSON
MAXIMISING LIFE’S GREATEST LUXURY
eloved of the elite peloton for its legal endurancespiking benefits, hypoxic training is the workaround for those who can’t afford a month off to puff around La Paz. The reduced oxygen increases your red blood cell count, so your muscles can work harder once you return to sea level. However, the most significant effect isn’t on your stamina, but on your strength. Research in the International Journal of Sports Physiology and Performance found the same oxygen deficit during resistance training triggers a flood of human growth hormone. Two sessions a week for six weeks saw a 10% rise in muscle size and, most notably, a 22.5% improvement in strength. So to pack on pre-summer muscle, opt for a hypoxic weights session every few days. Then enjoy a bigger holiday. We hear Bolivia is lovely this time of year.
WEEKS TO ELEVATE YOUR LIFTING GAME TO LOFTY HEIGHTS
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BBQ MARINADE Swap store-bought sauces for this tasty paleo-inspired homemade marinade to maintain your six-pack through summer. Whisk the following ingredients until well blended, then spread onto poultry or meat and grill to protein-rich perfection: Tomato puree, ½ cup Balsamic vinegar, ½ cup Honey, 1½ tbsp Salt, ¾ tsp Garlic powder, ¾ tsp Paprika, 1 tsp
SUPERCHARGE YOUR SUMMER PHYSIQUE SUMMER HAS OFFICIALLY ARRIVED, SO ACT NOW TO GET YOUR BODY PREPPED FOR THE SEASON AHEAD
here’s one thing you can count on in summer and that’s a stripped-back dress code and ample opportunity to show off your six-pack. Winter takeaways done some damage? If your stomach is looking a little softer than the blockbuster abs you aspire to own, there’s still time to earn a core to be proud of. By training with Slendertone Connect’s electric muscle stimulation (EMS) technology, you can unleash extra activation from your deepest core muscles and secure stronger, more sculpted abs from four weeks*. With personalised feedback on your intensity
and frequency, the versatile Slendertone Connect app will help motivate you while you earn F.I.T. points in the process. Wear the belt to transform your strength training workouts – your core will come alive during every rep at the squat rack. Alternatively, add an element of core conditioning to your strongest cardio sessions. You can even programme EMS intervals to match your maximum effort with the harder and higher frequencies. Just what you need for a summer of getting your top off. Supercharge your workout for a more powerful core at: menshealth.co.uk/superchargeworkouts
THE AMOUNT BY WHICH YOUR CHANCES OF REACHING YOUR FITNESS GOALS INCREASE IF YOU BUDDY UP. GRAB A PAL, TRAIN TOGETHER, OFFER ENCOURAGEMENT AND SEE RESULTS**
Men’s Health has teamed up with Slendertone Connect to deliver physique-transforming abs workouts. Ramp up the intensity on your belt to pack extra punch and go online for more hardcore workout challenges.
MED BALL RUSSIAN TWISTS MOUNTAIN CLIMBERS
Perform each exercise for 1 minute. Rest 30 seconds between circuits, then repeat twice. Revolutionise your core workout with Slendertone Connect Abs, the smart way to tone. Visit slendertone.com/Connect
*FIRMER, STRONGER ABS FROM FOUR WEEKS OF SLENDERTONE-ASSISTED WORKOUTS, DR J PORCARI, UNIVERSITY OF WISCONSIN **JOURNAL OF CONSULTING AND CLINICAL PSYCHOLOGY
ALL-IN ABS CIRCUIT
MINUTES TO DROWN OUT ANXIETY WITH A SPECIAL BREW
s a nation, our anxiety levels are bubbling over. Hospital appointments for tortured symptoms quadrupled in the period between 2007 and 2011 and have simmered at the same rate since. More than 50 million prescriptions for antidepressants are issued yearly in England alone, nearly double that of a decade ago. Side effects include weight gain and cognitive impairment. Anxiety is a very British problem.
But don’t fret, there is a suitably British solution: a cup of tea. Researchers at the Institute of Experimental Medicine in Budapest have discovered that a small dose of echinacea makes people less “anxious, worried and fretful”, thanks to compounds which protect the neurotransmitter in your brain that governs depression and memory. Admittedly, their RDA of 40mg – the amount found in roughly 30 cups – is a lot to swallow, so a daily supplement might prove more administrable. Don’t downplay the teapot though: City University found the simple ritual of putting the kettle on can reduce stress, so a prescription of an anxietyeasing brew with no side effects is something we can all smile about. Pass the biscuits. PUT A LID ON STRESS BEFORE YOU REACH BOILING POINT
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TIME BECOME A VOCAL SUPPORTER TO QUIET THE SILENT KILLER
MINUTES TO SHOW YOUR HEART ATTACK RISK THE RED CARD
e’ve all heard the stats about half-time power surges when armchair football fans put the kettle on. But there are genuine health concerns that boil over in the course of a big match, too. In fact, during England’s clash with Argentina in 1998, there was a 25% uptick in A&E admissions for heart attacks. Now, whether Beckham’s petulant flick of the heel was the sole cause of the stress, we can’t be sure, but we can all agree that fervent support during the latter stages of the FA Cup can
put untold strain on your ticker. The release valve for this inevitable mid-match stress is to sing very much like you’re winning. Researchers at the University of Gothenburg found that the controlled, rhythmic breathing associated with belting out a football chant scores you the same positive cardiovascular effect as yoga. Bring in the natural release of the stress-beating hormone oxytocin as a result of your chanting and you’ve got a decent two-up-front to manage the rise of cardiac foul play. MEN’S HEALTH 87
TIME A QUICK SPRITZ CAN MAKE YOUR DREAMS OF SPEED A REALITY
SECONDS TO MAKE UP FOR LOST SLEEP WITH A BIG SPLASH
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hat a restless night will put a dent in the next morning’s cardio commute time won’t come as a shock. What you might not know, however, is that it’s nothing to do with feeling tired as you’re lacing up your trainers. Fitful shuteye impairs your ability to absorb oxygen and shortens the amount of time your body can cruise aerobically before it makes the switch to anaerobic, and all the lactic agony that entails. Thankfully, bleary-eyed relief and faster runs comes in liquid form, and surprisingly it’s not served in an espresso cup. According to the Japanese Circulation Journal, magnesium oil spray* is more instantly enlivening than caffeine and, better yet, raising the mineral’s concentration in your muscular cells prolongs that blissful period of aerobic exercise capacity. Just be sure to apply to the backs of your knees. The thinner skin ensures optimum absorption, meaning you can get on with pounding more pavement without the grande lactic latte.
N TRANSIT HOODIE £65 SHIFT SHORT £40 VAZEE PRISM TRAINERS £100 AVAILABLE AT NEWBALANCE.CO.UK
THE NEED FOR SPEED WANT TO THINK YOURSELF FASTER? PT BEN CAMARA EXPLAINS HOW YOUR MIND CAN POWER UP YOUR PACE
hatever the race you’re running, building your speed is no easy task. But hitting the streets without a plan is a fool’s errand, says PT and New Balance ambassador Ben Camara: “You have to train smart.” The best way to speed up is to slow down and strategise. Create a series of achievable targets to ensure progression. Aim for something feasible, hit your goals, and you’ll boost your ability as well as your motivation. “My motto is ‘chase progression not perfection’. Progressing every day keeps you ahead.” Measuring your pace with a tracker and setting markers during training will force you to use your brain as much as your boots. “If you control your pace, you’ll control the race,” says Camara. Master your mindset to storm the field on the big day. Head to menshealth.co.uk/toughestopponent for videos and tips from Ben Camara on how to improve your speed, increase your strength and recover faster from each workout.
PACE PROGRESS = RACE SUCCESS @bencamara Evaluating your training means more than putting your feet up in between pounding pavements. Ben’s analytical approach ensures his – and your – success on the streets.
“I like to see myself as my own competition. Judging where I’m at now will inform my training later on.” If you’re struggling to surpass your personal best, ask a willing training buddy to give you a race time to aim for. A list of times from previous runners can provide you with a phantom opponent in a pinch.
“To achieve the speed I need, I monitor my heart during a run to find my optimum resting heart rate, then train until I’m hitting that at a pace I feel comfortable with.” Aim for a speed that requires 70-85% of your max HR and maintain that for 30 minutes or more. You’re racing against your own body.
LEARN HOW TO TRAIN YOURSELF AT NEWBALANCE.CO.UK/TOUGHESTOPPONENT #IAMTHECOMPETITION
*VOGEL SUNFLOWER AND BARLEY £1.50 WAITROSE.COM | ADDITIONAL PHOTOGRAPHY: GETTY
TAKE UNWANTED FAT OUT OF THE TOASTER AND INTO THE FIRE
DAYS TO KICKSTART YOUR METABOLISM GORGING ON BREAD
fter years spent in the lower circles of nutritional purgatory, bread has recently had something of a rebirth. While the once mighty white is unlikely to surface any time soon, wholegrains and a wide variety of seeds have seen the artisan loaf rescued from the inferno by those after lower GI energy to go with their protein. Now it seems that toast has completed its renaissance story, with a study proving that barley kernel loaves are an effective, if surprising, fat burner. Research published in the British Journal of Nutrition found
that subjects eating barley kernel bread with breakfast, lunch and dinner had higher metabolisms for up to 14 hours, as well as better appetite control. The study’s experts point to the barley’s positive effect on gut hormones; ones that simultaneously accelerate fat burning and reduce inflammation that can cause bloating. In the long term, this could take a healthy bite out of your risk of cardiovascular disease and diabetes. In the meantime, putting the wonder grain* in your toaster will keep your own bread basket well sliced.
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ON A WAVE TAKE INSPIRATION FROM ALAN ROBERTS BY THROWING CAUTION TO THE WIND AND SETTING SAIL ON A LIFETIME OF SELF-IMPROVEMENT
o sail in solo, multi-day events, Alan Roberts draws on a special blend of courage, confidence and physical endurance. The equipment and conditions are the same for everyone, so out on the waves, with only the harsh and unpredictable Mother Nature for company, this truly is racing at its purest. “It’s one boat, one design, one man, so the best sailor wins.” It’s little wonder that Roberts feels a natural affinity for EAU DE LACOSTE L.12.12 Blanc, a fragrance as invigorating and pure as the sport that he loves. Strong base notes of leather, suede and cedar wood are evocative of the undiluted self-belief Roberts must draw upon during races. “You can’t doubt yourself. On a five-day event you average probably an hour’s sleep a day – you’re exhausted, but you can’t afford mistakes. When you’re 600 miles from shore, you want to avoid mistakes at all costs.” His insouciance is striking, but essential. To worry would be to lose focus – and a lack of concentration is a dangerous shipmate. Roberts’ fragrance brings back
memories of him winning sailing competitions which gives him confidence. EAU DE LACOSTE L.12.12 Blanc is clean, crisp and composed, as dynamic as the Figaro Beneteau II boat he sails, and as invigorating as a mid-Atlantic breeze. It provides an idiosyncratic, masculine, unadulterated cocktail of citrusy grapefruit and spicy cardamom that reflects the spirit and sense of adventure of its wearer. It inspires Roberts to venture into the vast expanse of the world’s open waters, while anchoring him to the here and now. Roberts now has his eyes on a prize that no Brit has yet achieved: to win the single-handed round-the-world race. “There’s a survival side to racing for days on end – you experience everything life has to throw at you in a very intense period. That’s what attracts me: the challenge.” And with his single-mindedness and purity of conviction, you wouldn’t bet against him. Visit menshealth.co.uk to see the Lacoste sportsmen celebrate the Passion for the Game.
PULL THROUGH To single-handedly battle the wind and waves, you need some serious pulling power. Introduce these moves into your workouts to build the back strength that is required to hoist your sails on even the stormiest of seas
SEATED ROW Sitting on the rower with your knees slightly bent and legs shoulder-width apart, take hold of the handles and pull them all the way into your torso, keeping your chest up and a natural arch in your spine throughout the movement.
WIDE-GRIP PULL-UP Jump up and take hold of the bar, with your palms facing away from your body. The wider your grip, the more challenging it will be. Engage your core as you pull your chest up to the bar, hold, and then slowly lower back down to a dead hang.
BRAVE THE WAVES These two fragrances from Lacoste will help you to take on the unpredictable elements A BREATH OF FRESH AIR EAU DE LACOSTE L.12.12 BLANC Blanc is a precise fusion of refreshing citrus, sensual tuberose and masculine woody undertones that helps its wearer to feel the confidence to sail through the day.
DISCOVER THE FULL LACOSTE COLLECTION ONLINE AT THEFRAGRANCESHOP.CO.UK (FROM ÂŁ35)
ENERGY IN A BOTTLE EAU DE LACOSTE L.12.12 ENERGIZED Zingy citrus and fiery ginger notes make the limited edition Energised fragrance a key addition to the EAU DE LACOSTE L.12.12 collection.
Sex, Drugs &Rock ’n’Roll You can’t always get what you want. But if you try sometimes you might ﬁnd you can get away with quite a bit. In MH’s world, sex and drugs and rock and roll are very good indeed
SEXUAL FITNESS - P110 The fairer sex is redefining workouts for hard-hitting gains. But what can men learn from the surging power of female fitness?
DOPE OLYMPICS - P96 We investigate a sporting future where every athlete is powered by PEDs, and ask if a level playing field is truly one worth watching.
ROCK FOR AGES - P102 The ultimate hellraiser’s handbook, merging roisterous hedonism with holistic wellness. For those about to detox, we salute you... MEN’S HEALTH 95
WILL THE OLYMPIANS OF 2020 BE NATURAL TALENTS OR WINNERS MADE IN THE LAB?
The use of drugs in sport has always been regarded as an unquestionable violation. But as PEDs become more and more widespread, many experts see doping as the logical next step. Ahead of Rio, MH debates whether the next Games should be a dirty one WORDS BY DAN MASOLIVER
ARTWORK BY ZEITGUISED
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Blood Sports Doping by numbers
95% of blood-doping cyclists are male, according to MPCC* stats for 2015
24% of 2015’s doping cases occurred in athletics: the most doped sport
21% of cases occurred within weightlifting: the 2nd most doped discipline
7.8% of doping originates in the UK, following the US (8%) and Russia (15%)
76% of doping cases occur in road cycling, versus track or mountain biking
4 years The minimum ban for doping, enforced by the World Anti-Doping Code
them out to be. After all, when most of your rivals are injecting EPO – erythropoietin, a hormone stimulating red blood cell production, thereby increasing the amount of oxygen available to the muscles – it’s arguable that to race clean would be to guarantee defeat. It’s the same embittered line Lance Armstrong has maintained since he was stripped of his titles and his dignity in 2012: if everyone is doping, taking performanceenhancing drugs (PEDs) isn’t cheating; it’s the only way to level the playing ﬁeld. British heavyweight boxing champion Tyson Fury has never fallen foul of antidoping authorities. But he has seen the way the physiques of others in his sport
have changed, and knows that by not doping the odds are stacked against him. “Why don’t they make drugs totally legal? Then everybody would be taking drugs and it would be fully fair,” he posited ahead of his title ﬁght against Wladimir Klitschko last November. “You’ve got all these people taking drugs, and when they face a man who’s not taking drugs, that man’s at a disadvantage.” It’s a controversial viewpoint, and all the more punchy coming from a top athlete with a spotless record (albeit one with a mouth some might say is quicker than his brain). But isn’t it worthy of consideration? Instead of trying to root out wrongdoers, why don’t we simply open up doping to everyone? If we all
ADDITIONAL PHOTOGRAPHY: GETTY | *MOUVEMENT POUR UN CYCLISME CRÉDIBLE SURVEY
t remains one of the most enduring scenes in Tour de France history. Tyler Hamilton, aged 32 and on his seventh Tour, grits his teeth as he sprints away from a 12-man breakaway group at the front of the race. For two weeks, he has been riding with a double fracture in his right collarbone, the product of a nasty crash. Yet, after suﬀering through his ﬁve-hour 198km ordeal on the road from Pau to Bayonne, Hamilton is leading the pack by four whole minutes. Wiping tears of pain from his face on the climb, he nevertheless sails into a comfortable ﬁrst place. As a spectator it’s nigh on impossible not to be swept up by the emotion of the occasion. One year later, in 2004, Hamilton tested positive for blood-doping. He received a two-year ban and, after a shortlived comeback, retired from the sport in a cloud of ignominy. He later admitted that, on the night before his heroic eﬀort up to Bayonne, he had injected a bag of his own red blood cell-enriched blood. By the letter of the law, Hamilton was a cheat. His teammate Armstrong, who would go on to claim overall victory, was also a cheat. Then again, so was the rider who ﬁnished second. In fact, of the top 10 ﬁnishers of the 2003 Tour, only two men have never served bans for doping. In his autobiography, The Secret Race, Hamilton would later write, “You can call me a cheater and doper until the cows come home. But the fact remains that in a race where everybody had equal opportunity, I played the game and I played it well.” He’s not the only one playing. Cycling has been under suspicion since 1999, with 90% of blood collected before that year’s Tour reportedly classiﬁed ‘suspicious’. And with both Nike and the UN distancing themselves from Maria Sharapova after she tested positive for banned substance meldonium at the Australian Open in January, as well as allegations levelled against Mo Farah’s coach Alberto Salazar – not to mention the state-sponsored doping endemic in the Russian Athletic Federation – it’s clear that doping culture in sport is as rife today as it’s ever been. Yet some supporters question whether athletes like Sharapova and Hamilton are the villains anti-doping purists make
“If everyone is doping, then it isn’t cheating, but levelling the playing ﬁeld”
or design. “You get three strikes within a year,” Bassindale explains. “If you miss three drugs tests, you’re banned. But, if you only happen to miss two, your slate is wiped clean after 12 months.” It’s unsurprising that due to the ever-evolving nature of doping, WADA and its aﬃliate agencies are constantly playing catch-up. Each time a new test is introduced, dopers come up with a more sophisticated drug or method of avoiding detection. In an attempt to combat this, WADA introduced the ‘biological passport’ in 2009; samples were taken from athletes over time, making it easier to spot spikes in performance. The system has since been exposed for its many ﬂaws, most notably the diﬃculty of detecting microdosing. “If you only use a small amount of EPO every day, instead of two big doses a week, then those values that are being monitored won’t ﬂuctuate much. Yet the changes in terms of your oxygen-carrying abilities will be very real – and very useful,” says Bassindale. Evidently, anti-doping in its current guise isn’t working. And the answer, according to a growing number of voices in and around the sporting world, is not to embark on the Sisyphean task of stringently regulating all sports, but to lose the incredibly expensive, logistically complex regulations altogether.
Nature Vs Nurture
compete using the same substances, wouldn’t that, in the end, be truly fair?
Dope Boys Anti-doping is an expensive business. In 2015, the World Anti-Doping Agency (WADA) had an operating budget of $27.6 million. It might seem a large ﬁgure, but considering it’s equivalent to the total Wimbledon prize money, and much lower than a Premier League football team’s annual wage bill, incentives to cheat across all sports remain far greater than the chances of getting caught. To date, WADA has had little success in combating doping, with only 2% of all blood and urine samples collected each year resulting in positive tests for banned substances. By most experts’ estimates,
the true number of dopers is anywhere between 14% and 39%. Tom Bassindale, a senior lecturer in forensic and analytical science, spent six years working in WADA’s London laboratory, on the front line of anti-doping. His work has given him unparalleled insight into why cheats slip through the net. “They know testers are going to turn up at a competition and that if they stop using whatever drugs they’re on three to four weeks beforehand, it’s unlikely they’ll get caught,” he says, matter-of-factly. As avoidance strategies go, it’s hardly rocket science. To deter dopers, WADA has upped its level of out-of-competition testing. Its reps now turn up at athletes’ homes or gyms at any point over the course of the year. But athletes can – and often do – miss these tests, whether by accident
Enhancement, in one form or another, is nothing new. For as long as tests of athletic ability have existed, those taking part have sought to gain any available advantage. In ancient Greece distance runners would smear their bodies in olive oil to stay hydrated (badly burning themselves in the DOPING IS NO NEW PHENOMENON. LE TOUR process). Today, our approach is HAS BEEN CLOUDED BY considerably more scientiﬁc. SUSPICION SINCE 1999 Take a professional cyclist such as Chris Froome. Every gram of food that enters his mouth is measured to ensure an optimal macro-nutritional proﬁle. His £12,000 carbon ﬁbre bike has been through hundreds of hours of wind tunnel testing to ensure aerodynamic eﬃciency. His riding position, cadence and helmet are analysed and optimised. It’s all entirely within the rules. Yet how much of his success can be considered natural, and how much is technological? “Athletes are in the business of attempting to transcend human limits,” says professor Andy Miah, a bioethicist at the University of the West of Scotland, and author of Sport Technology. He
MEN’S HEALTH 99
argues that rather than holding on to the antiquated idea that sporting greatness is the product of some kind of organic perfection, we need to acknowledge technology’s role. “Especially at the elite level, sport is inherently a relationship between technology and nature,” he says. The water is further muddied by the fact that the thinking behind which substances should be banned is in ﬂux. After a spell on the wrong side of the law, caﬀeine, despite not being found naturally in the human body, is now on WADA’s safe list. “Caﬀeine is a proven performance enhancer, yet reversing the ruling on it has done nothing to aﬀect the spectacle, nature or deﬁnition of sport,” says Julian Savulescu, professor of practical ethics at Oxford University. “It just means we don’t have to waste time working out how much Coca-Cola an athlete’s drunk.” Conversely, dabbling with steroids, EPO or HGH – which are found naturally inside our bodies – remains prohibited. For Savulescu, this comes down to form over function. “If something comes in a plant, it’s OK. If that same substance is distilled into a pill, it’s objectionable. And if it is put into an intravenous drip, well, that’s the same as taking crack cocaine and needs to be banned – even though it’s the same physiological substance.”
A Clean Pill Of Health By complicating the rules, Miah claims WADA has failed at one of its key stated aims: to protect the health of athletes. Its list of prohibited substances, he argues, fuels a PED black market. Instead, Miah advocates that pharmaceutical advances should be legalised and regulated. “Sports organisations have a moral obligation to ensure that they are investing in the safest forms of performance enhancement for athletes,” he says. “Managing the health and safety risks associated with performance enhancement – that’s the priority.” However, for most fans (and governing oﬃcials), the focus is on fairness, rather than the wellbeing of dopers. As Verner Møller, professor of sports science and health at Aarhus University, pointed out at last year’s International Network of Humanistic Doping Research, “If 99% of athletes abstain from doping, that then makes doping all the more advantageous for the remaining 1%.” It’s the anti-doper’s paradox: the more cheats we catch, the better oﬀ the uncaught ones will be. Follow this chain of thought through to its logical conclusion (as Savulescu has) and the only way to guarantee everyone
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IN GLORIFYING VICTORY AT ANY COST, ARE WE TAKING THE SHADOW FOR THE SUBSTANCE?
BLOOD SPORTS The EPO Booster Professor Julien Baker, health scientist at the University of the West of Scotland, on the sharp end of doping
What is it? Erythropoietin, or EPO, is a natural hormone secreted by the kidneys that regulates red blood cell [RBC] production. How does it work? EPO stimulates bone marrow to make more red blood cells and therefore more haemoglobin. A higher RBC count means better oxygen transportation and a higher rate of aerobic respiration.
has the same advantages is to legitimise PEDs. “Doping is not against the spirit of sport,” says Savulescu. “If you’re taking steroids and somebody else isn’t, that is unfair. However, if you allow people to take the same doses of steroids – within safe limits – that wouldn’t be unfair.”
A Battle Of Wits Dr Olivier Rabin, WADA’s director of science, is the man tasked with keeping pace with the increasingly sophisticated strategies employed by dopers. For Rabin, the argument that allowing doping would increase fairness isn’t that simple. “If you need to take a pill to compete at the level of people who do not take a pill, then when the ones who don’t currently take pills begin to do so, they’ll still be ahead of you.” Essentially, by legalising PEDs you wouldn’t so much be levelling the playing ﬁeld as jacking up the existing one. “It would be really sad for sport,” says Dr Richard Budgett, a member of the coxed four rowing team, alongside Sir Steve Redgrave, that won gold at the 1984 Olympics. Budgett is now the medical and scientiﬁc director of the International Olympic Committee. “A lot of athletes would withdraw from sport if they had to use drugs in order to compete. It would marginalise elite sport.” Far from being democratic, the open use of PEDs could be like holding a gun to the head (or needle to the arm) of anyone wanting to compete. What’s more, Rabin believes that whatever level of doping you allow under this new, anything-goes system, it’s human nature to ﬁnd ways to cheat. “If you take away limits,” Rabin says, “athletes will become guinea pigs, with scientists and physicians choosing the most eﬃcient molecule or technology.” The athlete as lab rat – a living experiment that a team of nutritionists, scientists and engineers are looking to
How does this improve sporting performance? The faster the rate of aerobic respiration, the higher the level at which an athlete can work without suffering from lactic acid production or physical fatigue. How do athletes hide it? Typically an athlete will put a protease powder in his pocket before a test, then transfer it to his fingers. He’ll urinate over his hand
advance and exploit – sounds faintly terrifying, but not a million miles away from the top-level experience today. Under so much pressure, is it any wonder athletes look for extra help?
Club PED Tyler Hamilton still vividly remembers his initiation into the world of doping. “Five months into my ﬁrst season at the top level is when I got invited into that secret fraternity.” He recalls paper bags stuﬀed with PEDs being openly handed out to riders. “It started out slowly, and next thing you know, a few years later, you’re crossing borders with performanceenhancing drugs, taking major risks,” he says. “It wasn’t a lot of fun. But you felt you had to do it, because the other guys were.” Under the inﬂuence of a potent cocktail of prohibited substances, Hamilton won stages of the Tour de France, the US National Championships and an Olympic gold medal. Yet he never felt able to take pride in his achievements: “I wasn’t proud of my results anymore and I hated it when people put me on a pedestal,” he says. You might think someone whose victories came via an intravenous drip might back the notion of a World Pro-Doping Agency. But Hamilton has become an outspoken supporter of WADA and its mission. “I understand the argument [of people like Savulescu], and I’ve heard it many times, but if we legalise these substances, what’s that telling the younger generation?” he asks. Hamilton’s decade of substance abuse led to a lifetime ban, severe depression, and the breakdown of his marriage. He refuses to accept that the future of sport should lie in the barrel of a syringe.
into the sample bottle, destroying any trace. What are the side effects? One side effect is increased viscosity of the blood, which occurs following injection. Athletes must keep the blood circulating all night after injecting to avoid blood clots, leading to heart attack or stroke. Other side effects include seizures, fever, nausea and anxiety.
“Maybe some kid aspires to be like Lance, or me. They know we’re doing X, Y and Z and they’re going to want to do the same. People buy Snickers because of their favourite basketball players – it’s the same thing.” The question of fairness lies at the very heart of sport. From cricket to shotput to downhill skiing, all sports are wrapped in a series of arbitrary regulations. Without rules, it’s not sport – just people in shorts running around in a sweaty free-for-all. But rules change. Sometimes evolution is triggered by a shift in technology, other times by physical improvements in the athletes themselves. In the ’90s, a combination of new racket tech and increasingly powerful players led to an inordinate number of aces being served in men’s tennis. The International Tennis Federation was so concerned that people would be turned oﬀ by the lack of rallies that they considered everything from raising the level of the net to increasing the size of the balls. As the sporting world changes, the rulebook must either adapt with it, or be abandoned. And so it is with PEDs. Then again, sport, by its very nature, is not about equality, but about celebrating those who stand out. Records – and human limits – are there to be broken. To what extent, then, does the fabled “level playing ﬁeld” exist? If fairness comes down to either everyone hooking up to an IV, or no one, surely the latter is more palatable. “It’s not an easy ﬁght,” says Hamilton. “We could be talking in 2025 and things still might not be much diﬀerent. But we can’t give up. We’ve got to keep ﬁghting. And gritting our teeth.”
“Athletes will become guinea pigs for sports scientists”
MEN’S HEALTH 101
To live fast and die young is the ultimate roisterer’s epigram. But while we’re fully signed up to the ﬁrst bit, it’s the early bath we’re less enamoured with. This is the hedonist’s guide to getting away with it. For those about to detox, we salute you WORDS BY TOM WARD - PHOTOGRAPHY BY JOBE LAWRENSON & DAN MATTHEWS - ILLUSTRATIONS BY BEN MOUNSEY
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LEARN HOW TO CLEAN UP YOUR ACT AND GIVE BURNOUT THE FINGER
Live Aid Rock god moves don’t come easy. PT and ﬁtness author Tim Walker shares three exercises that’ll make your stage antics look more ‘dynamic thrash’ and less ‘epic fail’ ON STAGE THE GUITAR SMASH
BACKSTAGE SLEDGEHAMMER A perennial favourite of virtuoso guitarists from Pete Townshend to Kurt Cobain, a memorable axe slam requires a powerful core, strong triceps and a lenient insurance policy. Fortunately, the correct execution can be honed through sledgehammer swings in the gym. Stand with your feet shoulder-width apart, hands close to the end of the handle, then swing the hammer 15 times diagonally from the right, then 15 from the left. Do four sets with 30 seconds’ rest in between.
ON STAGE THE STAGE DIVE
BACKSTAGE BOX JUMP The most dangerous part of a stage dive is not landing in the crowd, but missing it altogether, à la Iggy Pop. The key is explosive energy, and a plyometric exercise like the two-footed box jump will help you build maximum spring with minimal impact. Stand in front of a box of manageable height, then bend your knees and draw your arms back, keeping a straight torso. Do three sets of 10 jumps, aiming to move forward, not upward, throwing your arms forward for momentum.
ON STAGE THE TV TOSS
BACKSTAGE THE DEADLIFT B
104 MEN’S HEALTH
When kicking back after a gig, it’s only natural to want to throw your television out of the window. Mastering the deadlift, which helps build strength in both the lower and upper body, will make child’s play of acting up. First, take an overhand grip on a barbell, knees bent, back straight. Then squeeze your glutes as you stand up, pushing your hips forward to bring the bar to waist height. Do three sets of four reps to help avoid injury and embarrassment.
FINE-TUNE YOUR HEALTH TO AVOID AN EARLY ENCORE
Leppard Changes Its Spots
ADDITIONAL PHOTOGRAPHY: GETTY | FOOD STYLIST: JACK SARGESON | ADDITIONAL REPORTING: JACK HART, SAM ROWE
After years of taking every intoxicant possible, 58-yearold Def Leppard guitarist Phil Collen hit the weights to start rewinding the clock “As anyone who’s ever sold zillions of records knows, drugs are everywhere. I indulged in alcohol, acid, heroin and cocaine. I was afraid of needles, so I snorted everything. There comes a point where you eventually realise how hideous that is to your body. “Getting clean gave me two extra hours a day, so I took up jogging, martial arts, boxing and weightlifting. At one point I was lifting 160kg, which is pretty good considering I’m a 71kg vegan. That was until a tendon slipped off one of my hands around two years ago, and I was forced to lower the weights. “Like anyone, I focus on different areas on different days. On Thursdays I like to train chest and triceps, which will be incline dumbbell press drop-sets with about 22kg or 27kg dumbbells, and some flat bench press stuff. “When we’re gearing up to go on tour I’ll add in some cardio. That could be anything from a Muay Thai routine to boxing drills. I’ll try to do 25-60 minutes each day. I’ll also do HIIT. Often, I’ll do shoulders for two minutes, then kick the bag furiously for one minute. “I don’t think I’m missing out on anything by being a vegan – I have way more energy than my meat-eating counterparts. If I do need more protein, I avoid the calorie-laden powders with added sugar and go for vegan brands like Xango or Vega. “Food-wise I have a George Foreman grill on the tour bus, and I’ll make salad with kale, carrots, cabbage and lots of greens. Instead of dressing I’ll have apple cider vinegar and a little amino acid, which tastes like soy sauce. Then I’ll chuck in a vegan burger, with some avocado to get some good fats. “I still get a high on stage, but a natural high will always beat a synthetic one.”
Rockstar Munchies #1 Elvis’s Peanut Butter, Banana and Bacon Sandwich The King was renowned for his monarchical appetite, in particular a fondness for these sweet and salty sandwiches, lovingly fried in butter. Toothsome though we’re sure they were, it’s tempting to suspect that such a habit may have indirectly contributed to Elvis’ death in the lavatory, aged 42 and weighing 19 stone. But if you’re feeling all shook up and need some gustatory succour to quash the blues, nutritionist Hayley Pedrick has crafted a more wholesome version that will love you slender. INGREDIENTS (SERVES 1) • CARLY’S ORGANIC RAW WALNUT BUTTER, 3TBSP • RYE & SUNFLOWER SEED BREAD, SLICE • CINNAMON, PINCH • LEAN BACON, 2 RASHERS • A BANANA • ORGANIC VIRGIN OLIVE OIL, 1TBSP
A LITTLE LESS SAT FAT AND A LITTLE MORE WALNUT BUTTER PLEASE
METHOD 01 Bacon has been getting a bad rep of late, but that’s the least of your worries here. Limit your intake to two grilled slices per sandwich and you’ll be fine. Key to redeeming this snack is swapping the peanut butter for organic raw walnut butter. It’s low in sugar and high in iron, giving you the energy to rock around the clock. 02 Spread the walnut butter over your slices of seeded bread and sprinkle with cinnamon powder. Along with the slow-release carbs, this nutritional angel dust will help balance blood sugar and suppress appetite. 03 Add the sliced banana and grilled bacon, then fry your sandwich in organic virgin olive oil. Coconut oil has its merits but this is still your best fat for frying due to high levels of monosaturated fats (great for energy and resistant to oxidisation) and relatively low levels of saturates, helping you avoid the Heartburn Hotel.
Anatomy Of Excess A lifetime of indulgence takes its toll, as the litany of rock’n’roll casualties grimly illustrates. Pick up our hell raiser’s ﬁrst aid kit and skip any blood on the tracks
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CROWDSURF AND TURF OUT TINNITUS
SOUND CHECK YOUR BLOOD SUGAR LEVELS
SAFEGUARD YOUR IRON MAN
An exploding drum kit left The Who’s Pete Townshend with this serious complaint, but most cases are less rock ’n’ roll, with 63% of sufferers found to be lacking in vitamin B12. The good news is that methlcobalamin – a form of B12 – is adept at repairing nerve health, reducing the effects. The even better news is that lobster boasts 23% of your RDA, so you’re better off calling room service than trashing your hotel room. (American Journal of Otolaryngology)
Limiting the booze isn’t the coolest way to beat diabetes, but it could have helped drummer Mick Fleetwood avoid the disease. Try taking up spinning: it activates three of your largest muscles – the quads, hamstrings and glutes – meaning you’ll continue to torch calories afterwards. High-intensity training is also proven to steady blood glucose for up to three days post-workout. Easy riding. (Joslin Diabetes Center)
Black Sabbath guitarist Tony Iommi battled – and beat – lymphoma aged 64. The causes are myriad, but spending thousands of hours with an electric guitar hanging by the family jewels isn’t great for groinal wellbeing. Domestic gods aren’t off the hook, either: resting a laptop on your lap causes similar problems, so cut it out. Skintight leather trousers are also out of the question – whether you’re trying to avoid cancer or not. (University Hospital Basel) MENSHEALTH.CO.UK
PLAY HARD LIKE A ROCKSTAR, RECOVER LIKE AN ALL-STAR
Rockstar Munchies #2
Jack White’s Homemade Guacamole
With his alabaster pallor and rockist eccentricities, the former White Stripes frontman might seem an unlikely champion of nutritional health. But as last year’s leaking of his backstage rider requirements revealed, the axeman knows his onions – or more accurately, avocados. Having specified a bowl of fresh, homemade guacamole, White went on to explain with surgical precision how this should be made. Here, nutritionist Rhiannon Lambert assesses the spoils. METHOD INGREDIENTS (SERVES 6) • ORGANIC HAAS AVOCADOS, 8 • CORIANDER, BUNCH • VINE-RIPENED TOMATOES, 8 • YELLOW ONION, ½ • SERRANO PEPPERS, 4, DE-VEINED • LIME, ½
AVOID AN ICKY HEARTTHUMP LIKE A GARAGE ROCK REVIVALIST
LIVER LITTLE LONGER WITH TWO LIVENERS
SQUASH INSOMNIA IN ITS TRACKS
Cancer of the liver might have seen off Bowie, but the fight continues. And the biggest secret weapon is already an essential component of your hangover ritual, with coffee drinkers reducing the risk of hepatocellular carcinoma – the most common form of liver cancer – by up to 50%. You needn’t turn into a jittery wreck, either: two cups a day should do the trick. (Clinical Gastroenterology and Hepatology)
In hindsight, it’s clear that Michael Jackson, a pathological insomniac (among other things), should have reached for pumpkin seeds instead of anesthetics to salve his lack of shut-eye. Packed with 206% of your RDA of sleep-boosting amino acid tryptophan, all they’re missing is a carb to transport the good stuff to the brain. We suggest you rewind to our rehashed, rye and sunflower seed Elvis sandwich. (University of Maryland Medical Center)
01 Halve the avocados and reserve the stones. Cut the tomatoes and peppers into chunks, then finely chop the coriander and onion. Avocado’s high vitamin E content, plus vitamin C-rich tomatoes boosts collagen to improve your ‘weathered’ appearance. The potassium in avocado also aids recovery after a session on the sauce. 02 Mash all ingredients together in a bowl, leaving large chunks of avocado. As well as its ability to increase antioxidant absorption, the glutathione in avocado teams up with sulphur in the onions to scrub the liver clean, while the flavonoids in onion and coriander help you to combat infection. 03 Add salt and pepper to taste, then the avocado stones and lime juice to keep it fresh. Refrigerate before serving within the hour. The B vitamins, iron and zinc in avocados boost preshow energy levels, while the endorphinreleasing capsaicin in pepper equals on-point guitar shredding stamina.
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Nutribullets To The Head Rock stars don’t do juice bars, but smart ones know that vodka for brunch ain’t so clever, either. That’s why we designed three bespoke cocktails with the Juice Doctor and Erik Lorincz, head bartender at The Savoy, for a night ﬁlled with swagger that’s consequence-free come morning
GREEN ARNOLD PALMER
DON’T MISS A BEAT
INGREDIENTS • GREY GOOSE VODKA, 50ML • SPINACH LEAVES, 10 • LEMON JUICE, 30ML • GINGER, 1 INCH, GRATED • AGAVE NECTAR, 15ML • MATCHA TEA, 1TBSP
INGREDIENTS • OCHO TEQUILA REPOSADO, 45ML • BEETROOT, ¼, COOKED • CLOUDY APPLE JUICE, 60ML • COCONUT WATER, 30ML • LIME JUICE, 30ML • GINGER, 1 INCH, GRATED • AGAVE NECTAR, 15ML
01 Mix everything with a hand blender, then add ice and shake hard. The chlorophyll in the spinach will bind leftover toxins, preparing them for elimination, while the agave sugar restores blood sugar to normal levels. 02 Strain the mixture over ice into a rocks glass, dusting the glass with matcha to garnish. Epigallocatechin gallate is what you’re after here – an antioxidant that supports the liver after you’ve put it through the gauntlet.
01 Whizz all ingredients with ice in a hand blender. Don’t be afraid of the beet: it contains massive amounts of nitrates, which work to increase blood flow to the liver, helping it ‘pre-toxify’. Transfer to a shaker and give it some. 02 Strain the mixture over ice in a highball glass, then garnish half the rim with salt. If needed, top up with more lime and some coconut water: it helps to pre-empt the inevitable electrolyte drain post-drinking.
Train Fast, Die Old Caning it for 20 years before retiring to a penitent life of lentils, yoga and abstinence might be the template, but we just think it’s bad planning. Do this bespoke viviﬁcation circuit after a session (taking a 30second breather between each move) to undo the damage
ON THE LIQUID DIET? THERE’S MUCH MORE THAN WHISKY IN THESE JARS
1\ BODYWEIGHT WINDMILL
3\ STAR-JUMP JOGGER
5 ROUNDS OF 60 SECONDS’ WORK Feet slightly wider than hip-width, hold your left hand straight up, and reach your right toward your left foot (A). Keep your arms in a straight line. Engage your core and reverse back to the start. (B). Alternate and repeat for the minute. The benefit As well as ‘sweating out the toxins’, repetitive, large muscle movements promote the flow of oxygen to the organs working hardest to self-cleanse – namely your liver.
5 ROUNDS OF 60 SECONDS’ WORK If this move feels like you’re whirling like a dervish, then you’re doing it right. Start by jogging on the spot at 70% for 30 seconds (A). Switch to star jumps for the next 30, making sure your arms are well above your head on each one (B). Keep pumping, then rest for half a minute. The benefit Alcohol is a depressant that slows brain activity. Vigorous cardio releases endorphins to make you feel better and help numb the pain.
FIRE BALL A
INGREDIENTS • CHIVAS REGAL 12 YEARS OLD, 50ML • LEMON JUICE, 30ML • SUGAR SYRUP, 15ML • GINGER, 1 INCH • TURMERIC, PINCH • FRESH EGG WHITE, ½ • ANGOSTURA BITTERS, 3 DROPS
2\ BURPEE PRESS CLIMBER
4\ LOW SQUAT TO SHOULDER PRESS
01 Crush the ginger in a shaker, add all the ingredients except for the bitters, and shake hard. Ginger is crucial thanks to the compound curcumin, which soothes inflammation, limiting your soreness the next day. 02 Fine strain into a martini glass and garnish with the bitters. The lemons are key: they help redress the body’s pH balance, plus their citric acid combines with the ethyl alcohol to neutralise most of the booze’s harmful effects before it hits your bloodstream.
5 ROUNDS OF 60 SECONDS’ WORK Get into the press-up position and do two press-ups (A), then bring your knees up to your chest one at time for a count of six reps (B). Finally, jump up. Go at a steady pace for the minute, rest for 30 seconds, then go again. The benefit HIIT exercises fire your metabolism, handy when you consider that hungover workouts tend to burn carbs, rather than fat. It’ll tackle that late-night Dominos, essentially.
5 ROUNDS OF 60 SECONDS’ WORK Ready for your final penance? With 12kg dumbbells in each hand, squat so your forearms are parallel with your shins (A). Power up to standing, driving through the legs and extending your hips to force the dumbbells up and overhead (B). The benefit A heavy session slows the metabolism, but this final move will keep your calorie burn going for up to 39 hours. So it’ll still be working tonight, should you be tempted to go out. MEN’S HEALTH 109
THE ‘CARDIO BUNNY’ HAS BEEN BENCHED
THIS IS THE NEW SHAPE OF FITNESS
SURVIVAL OF THE FITTEST Not only are women hitting the weights in record numbers, they’ve colonised the squat rack, kickstarted the gym class phenomenon and turned the heads of big business. In terms of squad goals, the girls are 2-1 up. So what can we learn from the ladies who lift? WORDS BY TOM WARD – PHOTOGRAPHY BY JULIAN BENJAMIN
YOU’VE SEEN HER IN THE GYM. Headphones in, moving from station to bench, focus ﬁxed. While you recover from those leg raises, she’s on her third set of weighted dips. While you queue for a bench, she’s mastering the muscle-up. And the squat rack? Forget it. She’s busy repping out cleans like a pro. Sure, the weights are lighter, but the form is on point. She’s one of a burgeoning ﬂock. In gyms across the country, women are lifting, squatting and mobilising. They’re the new wave of ﬁtness enthusiasts, building better bodies through dedicated resistance regimes – and looking good in Lululemon while they’re at it. It’s a trend driving a female training revolution. For the ﬁrst time, the number of women attending their ﬁrst gym session is higher than that of men, driving the UK’s £4.3 billion ﬁtness industry through a 13% growth since 2011. Fad diets and punishing pre-holiday cardio bursts have been jettisoned in favour of sustainable strength and nutrition plans, which have been popularised by winsome celebrities as likely to update social media with shots of themselves sweating it out as they are their latest night out. For the ﬁrst time,
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hardcore ﬁtness – lifting weights and eating clean – has hit the mainstream. And it’s not just about women cottoning on to the fact that resistance training is going to have a more positive eﬀect on their thighs than a complicated relationship with the South Beach diet. Rather, the focus is on – to borrow a buzz phrase – becoming strong, not skinny. “Social media has impacted what women really want now,” says Elaine Denton, a group health and ﬁtness support manager at David Lloyd gyms. “Girls see a ‘strong’ or ‘ﬁt’ body as the ideal and are progressing towards weight training as a result.” Lee Matthews, UK ﬁtness director at Fitness First, agrees the focus is shifting. “Traditionally, women trained on cardio machines. Now they’re joining HIIT classes and showing interest in Olympic lifting, squats and deadlifts, kettlebell and battle-rope training.” Scarlett, a student at Southampton University, is one of the women who have made the switch. “When I ﬁrst started using the gym I thought becoming healthier and ﬁtter meant losing weight, so I was cautious when my trainer started doing resistance work with me. Now I’m ﬁrmly against losing weight per se, and understand that getting stronger doesn’t necessarily mean getting bigger. I want to tone up and build muscle. And I love the fact that I can recognise how strong I’m becoming.”
engaging in less exercise than their male counterparts. The resulting campaign acknowledged that gym sessions don’t always look like Taylor Swift videos, with taglines like, “Sweating like a pig, feeling like a fox,” and, “I kick balls, deal with it,” sticking two ﬁngers up at perspirationfree, wobble-shy workouts. As Lisa O’Keefe, director of insight at Sport England, explains, the campaign was aimed at motivating “women in the very earliest stages of thinking about physical activity”. And it’s worked, with more than 2.8 million women aged 14-40 reportedly committing to getting active. The second video is part of Nike’s ongoing ‘Better For It’ campaign. It’s a slicker aﬀair, but the essence remains the same. According to Nike, “It’s about leaving your comfort zone and knowing that you’ll be better oﬀ on the other side.” Since launching in April 2015, it has had more than eight million YouTube views. The campaign’s success is bolstered by a number of female-centric training initiatives. Encouraging women to lace up and hit the mats, Nike+ Training Club – which existed for four years as women-only before inviting men to join in this year – features over 135 video workouts to follow and has logged 19 million downloads since 2012. The app serves as a springboard for a roster of events engaging women in ﬁtness across the world. Last year’s Nike Women’s Race Series saw 200,000 women in 25 cities participating in everything from 5Ks to half marathons. This year’s NikeWomen Victory Tour combines races
“GIRLS NOW SEE A ‘STRONG’ BODY AS THE IDEAL, SO ARE SHIFTING TOWARD WEIGHT TRAINING”
SCALING UP If you’ve turned on a television in the past 12 months you’ll have probably seen a pair of almost identical adverts. Both feature women setting foot in the gym for the ﬁrst time. Both acknowledge the apprehension this entails. Both want women to get active, and have a tweetable slogan to prove it. The ﬁrst, Sport England’s ‘This Girl Can’ campaign, launched last January, aimed at the two million UK women found to be
MODELS: KIM HARTWELL AND EMILY HAWGOOD AT W MODEL MANAGEMENT | STYLIST: HAYLEY LAWRENCE | GROOMING: LAURA DEXTER USING BARE MINERALS AND BUMBLE & BUMBLE | OPENER, KIM WEARS: LEGGINGS AND BRALETTE ALALA AT SPORTSEDIT.COM, TRAINERS ADIDAS.COM | EMILY WEARS: BRALETTE, LEGGINGS AND TRAINERS ADIDAS.COM | THIS PAGE, KIM WEARS: BRALETTE AND TRAINERS ADIDAS.COM, LEGGINGS EVERYSECONDCOUNTS.CO.UK | EMILY WEARS: BRALETTE MICHI AND LEGGINGS KATE SPADE AT SPORTSEDIT.COM, NIKE AIR HUARACHE RUN TRAINERS ANDOTHERSTORIES.COM | WORKOUT PHOTOGRAPHY: HEARST STUDIOS
SURVIVAL OF THE FITTEST
MALE-FRIENDLY MOBILISERS Basic biomechanics dictates we’ll never match women in the suppleness stakes, but these warm-ups from Russ Harris of Six3Nine will ease you into those tight spots SHOULDER DISLOCATES “Less bulk at the glenohumeral joint boosts women’s flexibility,” says Dr Andy Galbraith, senior lecturer in exercise physiology, University of East London. Reach higher with four sets of these:
A Take a wide grip on a band. Arms straight, lift it over head. B Now lower it behind you. Struggling? Widen your grip and lift your shoulders. Do five reps.
YOGA CALVES “Seeing men hurling weights in ways that will only tighten, or women with little muscle doing hours of yoga, is depressing,” says Harris. Reach a happy balance with four sets of the below:
B A Assume downward-facing dog, breathing deeply throughout. B Push your heels toward the ground to stretch the calves; try to increase time each set.
HIP FLEXOR STRETCH “A wider pelvis changes certain muscles’ orientation, meaning women excel at squats,” says Galbraith. Upgrade the move with three sets of these:
A WOMEN HAVE JOINED THE RESISTANCE
B A Kneel, one foot behind you on a bench, that knee on the ground. B Bring your benched heel up to your bum, then squeeze the glute for an extra quad and hip stretch.
PREPARE FOR A BATTLE OF THE FLEXES
STRONG, NOT SKINNY, IS THE PRESSING ISSUE
WATCH YOUR FORM – THE NEW BREED OF GYM WARRIOR IS WELL ARMED
SURVIVAL OF THE FITTEST
GENDER-NEUTRAL NUTRITION When it comes to fuel, the gender divide is strong. Nutritionist Jessica Scott recommends fairer feeding
Fish & dips Men often forgo fish in favour of post-workout chicken breasts. They shouldn’t. The omega-3 content in salmon lubricates joints and helps scorch stubborn belly fat.
Supp your 1RM It’s shunned by women due to its water-retaining properties, but topping up the body’s natural supply of creatine has been shown to boost one-rep max by up to 25%.
Blitz migraines The magnesium in leafy green shakes is touted as a cure-all for depression, anxiety and PMS. Male or female, get enough, and post-workout migraines won’t set back your PBs.
Run for the pills Traditionally, men are lagging behind when it comes to cardio ability. Taken as a supplement, flavonol quercetin has been proven to boost cardio endurance by up to 13%.
and athlete-led training classes, calling at 20 cities from Jakarta to LA. Nike isn’t the only sportswear brand cashing in on the trend. Adidas launched its #workit campaign in 2015, partnering with Stella McCartney to design an athleisure range that looks the part, whether you’re on the way to a HIIT session or lunch with friends. And while what women wear to the gym might be of as much interest to you as what happens at the end of The Notebook, women (like you) want to look good while they work out. And if this means buying something modelled by a member of the Skinny Bitch Collective, then so be it.
MEAN GIRLS Ten years ago professional models might have got by on a bottle of Stoli and two packs of Marlboro Lights a day. Today they’re spearheading the move toward eating clean and toning through strengthening exercises. And it’s the Skinny Bitch Collective that taught them how to do it. Beloved of high-proﬁle clients such as Suki Waterhouse, Millie Mackintosh and Daisy Lowe, SBC is an inviteonly class with bases in London, Ibiza, LA and New York, plus the occasional pop-up in-between. At present, founder Russell Bateman runs three 50-minute classes a week, and has women signed up across the world. Classes aren’t about weightloss, but drawing attention to what good genetics have already bestowed. “There’s nothing interesting for me about making someone who’s overweight a little bit less overweight,” says Bateman. “The challenge is getting someone who already looks great into epic shape.” Cast somewhere between mysterious ﬁtness messiah and the Derek Zoolander of personal training, this sensei of the skinny bitches has become a media favourite, dropping lines like “Always be your own guinea pig”, “Girls can look like panthers if they’re getting the techniques right” and “I love how the right enzymes can make you feel super human”. This leftﬁeld approach extends to SBC classes, with Bateman – whose own routine consists of “crawling, deadlifts, squats, jumps, pushing, pulling and lots of yoga” – focusing on routines made up of
‘primal’ movements. It’s not uncommon to ﬁnd supermodels clambering across the ﬂoor or smacking each other on the behind in constantly evolving HIIT routines. “It’s a great bonding technique,” Bateman says of the bum slaps. It also looks great on Instagram, where SBC has more than 90,000 followers. Unusually for a ﬁtness feed, Bateman’s team also posts shots of cakes and witticisms like, “Relationship status: made dinner for two and ate it all.” At ﬁrst glance posts like these might seem counter to the SBC ethos, but they’re a savvy marketing technique, appealing to the young Instagram and Tumblrobsessives who know they probably should do more exercise but just need that extra bit of ‘ﬁtspiration’. Persuading the world’s most imageconscious women to appear on the internet in their workout gear also speaks to Bateman’s audience, with videos of Millie Mackintosh gritting her teeth through a plank proving that even well-groomed socialites sweat. “SBC is the hardest workout I have ever attempted,” says Zara Martin, model, DJ and rear-slapping advocate. “The culture is great. We meet up regularly for breakfast or supper clubs. It’s so supportive.” And if the idea of a model supper club is intriguing, the rumours of high-proﬁle attendees being denied a return visit for displaying a “bad attitude”, and the fact that Bateman advocates plenty of sex, also add to the mystique. “From experience, a girl is happier if she has come in the morning,” he says. Well, quite.
“FROM EXPERIENCE A GIRL IS HAPPIER IF SHE HAS COME IN THE MORNING.” WELL, QUITE
MODEL PHYSIQUE Bateman is not a lone maverick. Joining him in the quest to craft ultra-toned superwomen is Justin Gelband, the man behind New York’s ModelFit. Essentially a supermodel factory, Gelband’s gym trained six of 15 Victoria’s Secret ‘Angels’ walking in last year’s show. And, like SBC, ModelFit pitches itself as not just a workout, but a lifestyle.
MEN’S HEALTH 115
TREATING THE GYM AS A SOCIAL HUB HAS PROVEN GOAL-SMASHING BENEFITS
“ModelFit is a beautiful experience of wellness, not a gym,” says co-founder Vanessa Packer. “Health has shifted to a lifestyle-based experience. Not only are you working out, but you’re also living it through your daily routines.” Of course, it’s one thing spending all day sipping kombucha and nailing core stability moves when your job is looking good in very little, but for women working nine to ﬁve, committing to a strict regime can be more diﬃcult. Oﬀering a range of classes from ‘80s aerobics’ and ‘ski ﬁt’ to one-oﬀ Craig David workshops, Frame is a Londonbased collection of studios combining the zeitgeist appeal of its high-end competitors with an urge to make ﬁtness fun. “We were jealous of guys standing around discussing last night’s ﬁve-a-side,” co-founder Pip Black says. “We craved a way of moving that could easily ﬁt into your day, that you could do with friends, and that you didn’t have to commit to doing for X weeks into the future.” Started by Black and co-founder Joan Murphy in 2009, Frame has grown from one studio with 15 trainers to four locations HYBRID THEORY with more than Ditch gender-weighted 200 staﬀ on hand biases in favour of speciality to help process the classes offering the best of 30,000 monthly both worlds, courtesy of bookings. With ClassPass (classpass.com) 80 classes a day at around £12 each, the gym proves ﬁtness doesn’t have to be deadly serious to be proﬁtable. And while the class menu is deﬁnitely more female-friendly, men are welcome – although Murphy cautions that it might be one of the more taxing classes you take. “Women generally excel in ﬂexibility, musical co-ordination and muscular endurance,” she says, “whereas men ﬁnd the more controlled movements in things like yoga more diﬃcult.”
DIFFERENT STROKES Predictably, this is where things get contentious. Anecdotally speaking, many members of the MH team have attended female-focused classes – barre, spin, reformer Pilates – and been humbled. Yet experts don’t necessarily
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BoxingYoga Promising a “kinetic chain reaction” that improves posture and co-ordination and cuts down on recovery time, you’ll literally be hitting all corners. boxingyoga.com
Fusion: Strong Not Skinny Apparently tough guys don’t dance. After this 60-minute barre workout – with interval strength training, isometric holds and deep stretches – you may want to reconsider. therefinerye9.com
subscribe to a levelling of the playing ﬁeld. According to Mike Trenell, professor of metabolism and lifestyle medicine at Newcastle University, when it comes to ﬁtness, women are at an evolutionary disadvantage. “As men we’re designed to be far more physical than women. Men have higher testosterone to drive muscle growth, making us bigger in terms of height, weight, lung capacity and mitochondrial density. That’s just ingrained in our physiology.” Maybe so. But this perhaps misses a more holistic point. From a cultural evolutionary view, women are blazing a trail. Some 35 years ago, ﬁtness trends were still heavily gendered. Men trained to look like Arnie; women kept ﬁt with Jane Fonda. Today, while men still make
TRX Pilates If reformer Pilates doesn’t quite stretch you enough, opt for this full-body suspension class to compact your core and hammer your posture perfectly straight. ten.co.uk
up 51% of a gym’s client base (at David Lloyd’s last count), outside of the odd experimental class, men are likely to stick to what we know: mostly lifting, a little cardio, then some more lifting. This is where we are being left behind. The female ﬁtness sector – or ‘Fitness 2.0’ – has the exact opposite approach. As per any growing industry, it is constantly evolving, with a plethora of specialised apps, facilities and classes designed to get women working hard and in diﬀerent ways. This culture shift has, in turn, led to gyms and exercise classes becoming the new social hubs, where women train with friends in place of catching up over coﬀee or cocktails. Women’s ﬁtness has gathered
SURVIVAL OF THE FITTEST
KIM WEARS: BRALETTE AND TRAINERS ADIDAS.COM, LEGGINGS KORAL AT SPORTSEDIT.COM | EMILY WEARS: BRALETTE AND TRAINERS ADIDAS.COM, LEGGINGS LUCAS HUGH AT SPORTSEDIT.COM | WITH THANKS TO GENESIS GYM
WOMEN’S LATERAL APPROACH LEADS TO BIGGER GAINS
momentum because a visit to the gym has become about more than simply putting in the hard yards and paying your dues. It is a way of developing social connections with colleagues and contemporaries. It is a way of bonding together through sweating together. And with the Instagram accounts of Frame, ModelFit and SBC contributing to a new visual language around ﬁtness that’s by turns competitive and supportive, social media is also becoming an increasingly important tool. While the morale-boosting eﬀects of logging your workout progress on Instagram are yet to be studied, the beneﬁts of training with a partner have been well publicised. A study by Stanford University found that something as simple as receiving
a phone call from your training partner once every two weeks boosts productivity by 78%. Considering that at any one time women who train are potentially linked to a millions-strong community of like-minded people via Instagram and apps such as Nike+ Training Club, it’s clear that men too could beneﬁt from being more social when it comes to working out.
counterproductive. “The message is ﬁnally getting through that weightloss isn’t a key indicator of progress or results,” says Denton. “These days, women are learning that metabolic age and body composition are far more important where exercise is concerned.” What’s important, then, isn’t simply that women are lifting, but how they’re lifting. With an emphasis on compound movements and small equipment training, women are getting to grips with a whole range of innovative ways to develop muscle for the long term, rather than inheriting men’s hang-ups about biceps size and T-shirt-ﬁlling workouts. Dr Ken van Someren, a former world championship kayaker now working with the GSK Human Performance Lab, believes this emphasis on functional rather than aesthetic strength is something both sexes must embrace to safeguard health. “Men and women start losing muscle mass at a fairly signiﬁcant rate from our mid-thirties onwards,” he says. “As a species, we’re also living longer, meaning that if we haven’t built and maintained muscle from an early age, the point when we won’t be able to walk up stairs or do the gardening will come sooner. For both sexes, it’s vital that we start building muscle now.” For men, taking cues from our female counterparts and adapting our workouts to focus on increased workout variety, compound movements over mirror muscles and setting training goals with friends might not be a bad place to start. And let’s be honest – they’re all changes we already know we should be making. That’s not to say we should scrap our current routines entirely. Rather, as the female ﬁtness industry continues to evolve, we should learn from it and utilise the best of both worlds to maximise results. “Men and women are diﬀerent,” says Trenell. “We should acknowledge that and optimise what we have ourselves.” Russ Harris, Six3Nine’s senior trainer and head of education, agrees. “Comparing men with women when it comes to assessing strengths and weaknesses is a futile task. Women are not weaker or smaller versions of men – they’re women.”
MEN ARE LIKELY TO STICK TO WHAT WE KNOW – AND THAT’S WHY WE’RE BEING LEFT BEHIND
LIFT LIKE A GIRL Perhaps the greatest victory of the female ﬁtness movement is the acceptance of the idea that obsessing over weight is
MEN’S HEALTH 117
The 50 Best & Worst Foods To Eat Right Now
118 MEN’S HEALTH
Foods go in and out of fashion quicker than trouser hems. And with the constant ﬂipﬂopping of health studies, today’s superfood can easily become tomorrow’s chopped liver. So to oﬀer some clarity, this is our deﬁnitive rundown of what you should be piling high and what you should be pushing to the side of your plate, today. Tomorrow never knows WORDS BY ED SMITH - PHOTOGRAPHY BY MICHAEL HEDGE
THE MH NUTRITIONAL MAVERICKS
The Vegan Fanatic
The Carb King
Plant enthusiast Dr Laura Thomas promises to help you “hack the sh*t out of your food” at laurathomasphd.co.uk.
A Harley St nutritionist (Gregg Wallace is a fan), Rhiannon Lambert specialises in weight control at rhitrition.com.
Nick Barnard strives to master all things grainand oat-based as cofounder of Rude Health (rudehealth.co.uk).
25 Instantly Devourable Health Enhancers 02 Black pudding
01 Peanut butter But it’s full of calories and oversweet, no? If you shop smart, then not necessarily. Peanut butter is high in fibre (so, satiating), and numerous studies point to its high levels of antioxidants and immune-boosting B6. Avoid those containing palm oil or emulsifiers. Biona’s crunchy peanut butter is just peanuts and salt, nothing else.
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The surprise superfood of 2016, black pudding is no longer just a Sunday morning treat. A good stick is mostly pig blood and oats, meaning it’s rich in protein, potassium, magnesium, calcium and fibre. The Fruit Pig Company in Norfolk is among the 5% of UK manufacturers using fresh blood to optimise the nutrients available.
03 Raw whole milk Recent Scandinavian studies have debunked years of bad press relating to saturated fat, concluding high-fat dairy products are actually inversely related to obesity. So swap your skimmed milk for a blue-topped bottle. Or take it one step further with unpasteurised raw milk from Hook & Son, which is packed with nutrients.
04 Bitxo peppers Can’t see the results of your workouts in the mirror? Red peppers are bursting with beta-carotene and lycopene – both key for eyesight. They have a high water content, too, so eating masses doesn’t equal masses of calories. When it comes to beta-carotene, the sweeter the better, so go for the long, thin, bitxo variety.
FOOD STYLIST: LUCY-RUTH HATHAWAY
Don’t fuss over fads. Eating well shouldn’t mean you can’t indulge and reap rewards at the same time. And we’re not talking about the latest triple-cooked, hipster rehash – rather, simple food-shop swaps providing maximum beneﬁts, with minimum dietary adjustment
50 Best & Worst Foods 07 Stichelton
Milk contains nutrients that get lost when its heated and treated pre-curdling. Which is why Nottinghamshire’s Stichelton – which is made from unpasteurised milk – trumps Stilton as our blue cheese of choice. Parmigiano Reggiano, Comté, Roquefort and Swiss Gruyère are all good, board-filling options.
“Cabbage is full of goodness, but in its raw, fermented form it’s also revered for its digestive health benefits,” says Lambert. Preserving it in brine encourages the growth of gut-friendly bacteria – vital for processing an increased training day protein intake. Basic Biona organic sauerkraut is a good place to start.
05 Beef jerky Typically at least 50% protein, this marinated cowboy staple is your new post-gym go-to. It contains half as many calories and about an eighth of the fat of the equivalent amount of crisps. Men’s Health Fuel beef jerky contains only 3.5g fat per 100g, is salt-free, and comes direct from British cows.
09 Soybeans “They’re on the health shelf for a reason,” says Lambert. “These little beauties contain plant-based isoflavones that help reduce the build-up of arterial plaque. Plus, 100g has 20-40% of your daily intake of protein, fibre, iron, magnesium, manganese, phosphorus, thiamin, folate and vitamin K.” Save the effort of podding by picking up Yukata frozen soybeans on your next weekly shop.
10 India pale ale 08 Kefir Go further still and quaff kefir, a fermented dairy drink, higher in vitamins B1, B12 and K than the milk it’s based on. Barnard reckons it has “superpowers”, including a digestion-aiding probiotic element. Don’t just take his word for it; try Nourish Kefir in place of yoghurt as a postdinner palate cleanser.
Recent Chinese studies suggest hops-heavy beers could protect against diseases like dementia. We’re not saying down tools and head to the pub immediately, but a compound in these drinks called xanthohumol does guard against neuronal cell damage, making craft beers like Brewdog’s Hardcore IPA solid health investments.
12 Sprouting grains In his book Eat Right, Barnard claims “microgreens and sprouted grain flours are bursting with flavour and have a greater concentration of proteins, vitamins, minerals and enzymes than at any other time in their life.” To activate your own seeds, soak them in a salt solution for 12 hours, then dry.
06 Nori As in seaweed. Or, more specifically, a dried and pressed seaweed high in protein and sparse in calories. Antipodean food regulators deduced that a single sushi roll wrapped in nori contains almost two-thirds of our recommended daily intake of metabolism-boosting iodine (92 out of 150 micrograms). Another great excuse for a working lunch.
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13 Scotch whisky The odd dram of quality, matured whisky has multiple health benefits, according to merry Japanese scientists. Natural phenolic compounds absorbed from oak ageing barrels include ellagic acid, which improves gut health and may even reduce your cancer risk. Scottish single malts like Balvenie DoubleWood have particularly high levels.
Studies show the glucose and insulin response to sourdough is significantly lower than with bread made through the commercial Chorleywood process, which makes this ideal as part of a reduced-carb diet. Slow fermentation (and a chewier crust) also means it’s easier to process gluten from a sour slice. Oh, and it’s tastier, too.
16 Chinese greens Pak choi might seem too watery to be worth it – there are just 13 calories per 100g – but researchers at Oregon State University have found these cruciferous greens to be high in sulforaphane, a compound (also found in broccoli) that’s known to have anti-cancer properties.
14 Beetroot A whole bunch of studies published since 2009 show nitrates found in beets aid exercise performance after being converted to nitric oxide by enzymes in saliva. The last point is key – it’s better to sip cold pressed juice than bolt a supplement.
17 Goat meat Data from the US Department of Agriculture shows goat meat is both leaner and less calorific than beef, pork and chicken. It has a richer flavour too, meaning your hunger is likely to be satiated by smaller portions. Meat from British company Cabrito is a good place to start. No kidding.
18 Raw honey “It might just be sugar,” notes Thomas, “but raw, unrefined honey taken straight from hives is one of the better sources of sweetness. It contains an abundance of antioxidants absent in commercially manufactured honey, or indeed refined and processed sugars.” The London Honey Company harvests nationwide. 122 MEN’S HEALTH
50 Best & Worst Foods 24 Duck eggs
19 Polenta Often seen on supermarket shelves as cornmeal, polenta is an adaptable carb quietly dominating brown rice in the iron and fibre stakes. Thomas cites its antioxidant carotenoids and abundance of complexion-boosting phytonutrients as yet more reasons to fill your cupboard. Agnesi’s La Polenta Bramata comes highly recommended.
21 Almonds A 2014 study published by the International Society of Sports Nutrition found that nutrients in almonds, such as riboflavin, magnesium and manganese, contribute to more effective use of oxygen. Unblanched, skin-on nuts – like those supplied by Sussex Wholefoods – are ideal.
Studies released over the last 10 years have dispelled rumours that eggs contribute to heart disease. In fact, we now know their stomachfilling protein assists weight control. Plus, high levels of lutein and zeaxanthin support eye health. For maximum effect, swap hen eggs for Clarence Court duck eggs.
20 Fruit and veg crisps “Opting for alternative crisps skims fat and carbs and has the benefit of acting as one of your five-a-day,” enthuses Lambert. Yeah, but they’re not Skips, are they? “Freezedrying locks in antioxidants, potassium and fibre, so stop complaining,” Lambert says. The Giving Tree’s range is an easy toe-in-the-water.
22 Sprouts “Studies prove that Brussels aid the liver’s detox capacity,” says Thomas. Still think they should be confined to Christmas? “They also help clear carcinogens produced by cooked meat and support DNA repair mechanisms.” Go organic to reap the benefits.
25 Sweetbreads “We should take a cue from our ancestors and eat more offal,” says Barnard. “The pancreas and thymus gland used in beef, lamb and pork sweetbreads are packed with protein, zinc and selenium.” They’re high in calories, but carb-free: ideal fitness fuel. Ask your butcher for advice on preparation and tuck in.
23 Smoked cod’s roe “Super high in protein and beneficial fats,” says Barnard. “You’ll find cod’s roe in taramasalata, but some brands are full of additives.” Buy yours from H Forman & Son’s and spread over the aforementioned sourdough. MENSHEALTH.CO.UK
25 Bites Nearing Their Shelf Life
03 Dates According to Lambert, the current date love-in is getting out of hand. “If you eat three dates a day your sugar intake is already high – never mind adding handfuls to your ‘healthy’ snackbar mix. When used as a natural sweetener in shop-bought products, the ratio of beneficial fibre to fructose sugars is laughable.”
01 Wheatgrass The British Dietetic Association (BDA) has dismissed suggestions that wheatgrass juice is anything other than a juice. Bluntly, there’s no scientific proof to support claims it protects against inflammation, or builds red blood cells. Plus, pound for pound, it’s no more nutritious than spinach or broccoli.
As the latest food-study headlines show, sticking to what you know in the kitchen can become a recipe for unbalanced health. From the latest immunityboosting liqueﬁed plant shot to your mid-afternoon energy bar, we pick apart nutrition myths and fads falling out of 02 favour. Whether overrated, outdated, or plain harmful, your body deserves better Convenience salads
Your ‘go-to’ salads won’t do you any favours, packed as they are with calories and sugar-heavy dressings. And while McDonald’s has improved its salad options in the last couple of years (that notorious ‘worse than a Big Mac’ Caesar has gone) Lambert recommends checking all labels before you tuck in.
04 Rice milk High in starch, one cup of rice milk has 33g of carbohydrates – three times the amount in regular (actual) milk. “It’s a no-go for diabetics,” says Lambert. “Opt for skimmed to keep insulin release and fat storage at bay.” Non-diabetics aren’t drinking in goodness either: 20mg of calcium per serving of rice milk equates to 1% of your RDA, with an almost non-existent protein content.
05 Wasabi peas Coated in oil and wasabi powder made from sugar, salt and chemicals, wasabi peas have a nutritional value of zero and are the health equivalent of a small chocolate treat. For a similar snack-sized hit, but with kinder levels of oil and sugar, Lambert recommends opting for The Food Doctor Roasted Bean Mix instead. 124 124 MEN’S HEALTH
50 Best & Worst Foods 11 Cucumbers
08 Coconut oil There has been relatively little solid research into coconut oil but we do know that, per gram, extra virgin olive oil is less calorific and has more ‘good fats’. Greek olives pack the most immunity-boosting polyphenols, making great organic oils like Oliveology’s 27°C EVOO a smarter buy.
09 Goji berries
Similarly, the BDA does not recognise any evidence goji berries boost immune system and brain activity, protect against heart disease and cancer, or increase lifespan. The advice? “Stick to a range of fruit and veg, rather than spending money on this one item with no proven benefits.”
“The traditional position that omega-3 in supplements and oily fish can protect against heart disease is based only on a hypothesis, not scientific literature,” says Thomas. “That said, vitamin D- and calciumrich fish, such as Brindisa Ortiz Sardinillas, is great for bone strength and highly nutritious.”
06 Raw carrots Sure, raw crudités are great hummus dippers, but you’ll get more nutritional crunch if you cook them in butter. “About 3% of beta-carotene is available in raw carrots,” says Barnard. “Cooked in good-quality butter, this number increases 10-fold.”
07 Kale “OK, you can’t argue with its ridiculous vitamin A, B6, C and K content,” Lambert admits. “But the prevalence of an indigestible sugar called raffinose can cause bloating, and the leaves’ goitrogens can disrupt iodine uptake in the thyroid, leading to fatigue and weight gain.”
Low in calories they may be, but with less than 5% of our RDA of potassium, magnesium and vitamin C – they’re a bit of a time-waster. Opt for purslane leaves (replete with heart-friendly linolenic acid and more beta-carotene than spinach) in your sarnie.
10 Orange juice Dr Robert Lustig’s Fat Chance, as well as studies published in 2013, underline that masses of sugar and a lack of fibre mean orange juice is not as wholesome as once assumed. In fact, it’s more calorific than beer. Pick whole oranges imported by a top-class grocer like Natoora (natoora.co.uk).
50 Best & Worst Foods
17 Farmed salmon
13 Granola “It’s hard to find a shopbought bag of granola that’s not laden with sugar in the form of a glaze and added fruits,” warns Lambert. “Excess fructose is converted to VLDL in the body, a cholesterol that’s high in triglycerides, leading to fat storage.” Buy fruit-free and add a sliced banana to avoid the sugar overload.
15 Acai Fans boast of serious health properties, but research supporting this superfood trend is limited. In terms of dietary antioxidants, Lambert says, “you’d be better off with blueberries. You don’t have to go to Brazil to find fresh versions of those.”
Dr Thomas is not a fan of farmed salmon, which she claims, “bioaccumulates environmental pollutants associated with diabetes”. In fact, intensively grown farmed salmon contains three times the saturated fat of wild salmon, due to the fish’s processed high-fat feed, along with 40% more calories.
19 Tinned soup “You’ve read about the MSG preservatives in tinned soups,” says Lambert, “but a study by the Journal of the American Medical Association also found levels of the chemical bisphenol A soared among soup slurpers. Among other things, it’s been known to alter sex drives in animal studies.” Not what you want from your cream of tomato.
16 Dried apricots
14 Coconut water “Hydration-wise, studies have shown that water is just as effective after a workout,” says Lambert. “And while coconut water does contain electrolytes, it’s often full of sugar, too. To avoid undoing the benefits, read the ingredient list on the back – it should just contain one ingredient: coconut water.”
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“Most dried fruits also contain up to three times as much sugar as their fresh counterparts,” Lambert says. “And because they’re smaller, you’ll eat five instead of one, overloading on fructose. Finally, their orange colour is the result of added sulphur dioxide, which can lead to acute reactions in those who suffer from asthma.” Another reason to buy organic.
18 Gluten–free products “Processed gluten-free foods won’t do your blood sugar levels any favours,” warns Thomas. “Few contain as much fibre, folic acid and B vitamins as their unrefined equivalents. If you do have coeliac disease, look to natural ingredients that have always been gluten-free.”
22 Almond milk 20 Agave nectar According to Thomas, “agave is chemically similar to highfructose corn syrup. But whereas glucose can be used by every cell in the body, fructose is only metabolised by the liver.” And due to the liver becoming overloaded, most ingested fructose turns into fat. “Avoid!” says Lambert. “Natural honey and pure maple syrup are better.”
“Many – though not all – almond milks are highly sweetened and have minimal natural nutritional value. In fact, they won’t give you many benefits unless they’re fortified,” says Lambert. For dairy alternatives, consider switching to soy, which is a much better source of protein and calcium.
Sales of bagged popcorn have more than doubled in the last five years, but it’s far from a nutritious snack. A problem, Lambert says, is that “sweetened versions, loaded with sugar and salt – and sometimes as calorific as fizzy drinks – are being marketed as healthy.” Save it for the cinema.
24 Spiralised courgetti “Courgette is relatively high in potassium and vitamin C, but the backlash against carbs isn’t great,” Lambert says. “Our brains use glucose from carbs to contribute to the creation of serotonin. The amino acid tryptophan found in courgettes plays a part in this, but without carbs, it can’t cross the blood-brain barrier.”
25 Protein balls
21 Frozen yoghurt “Frozen yoghurts are a dairy minefield,” Lambert declares. “Often the freezing process destroys the healthy gut bacteria that makes normal yoghurt healthy, with most brands adding tons of sugar, too.” Lambert suggests forgoing the lot in favour of Wheyhey Protein Ice Cream for an extra 20g scoop of protein.
“If you make these yourself and limit the sugar, they can be a balanced energy snack pre- or post-workout,” Lambert says. “However, many of the convenient, ready-made versions are rolling in syrup and not a lot of actual protein. Aim for less than 5g sugar per 100g or eat a meal.”
Deep in the heart of the Derbyshire Dales, there survives a medieval sport where almost anything goes, except murder. MH visits the town of Ashbourne where, each year, townsfolk take to the streets to do violent battle in the traditional game of Royal Shrovetide Football WORDS BY MATT BLAKE - PHOTOGRAPHY BY GRAHAM HUGHES
RALLY THE TROOPS 01 Shrovetide Football even has its own pre-game anthem, the chorus of which goes “Tis a glorious game, deny it who can, that tries the pluck of an Englishman”
The man at the front didn’t see the fist until it was too late. It wasn’t aimed at him, it was more a ﬂailing, chancing glance. “Sorry mate,” comes a voice from the crowd. “But could you move out of the fucking way?” Before either man can take oﬀence, a cry rings out and the hundreds-strong crowd turns as one. Somewhere ahead is the briefest glimpse of what looks like an oversized football. It’s enough to turn Ashbourne’s high street into a cyclone of charging men, ﬁghting, shoving and barging their way toward the game ball. A shaven-headed man has another player in a headlock against the boarded up windows of Costa Coﬀee. The sign above Lou Lou’s lingerie shop has been knocked clean oﬀ. “Where’s the ball, where’s the ball?” someone yells. “It’s under the bus,” shouts another, gesturing toward a singledecker in danger of being lost in the melee. “Push toward the river, lads... we’ve got to get it in the river.” As long as anyone can remember, 12 residents of Ashbourne – a sleepy market town in the Derbyshire Dales with a population of 8377 – have taken to the streets each Shrove Tuesday and Ash Wednesday for the annual game of Royal Shrovetide Football. It’s no ordinary football match: there are no referees, no overpriced tickets and no overpaid players. Organisers won’t even conﬁscate the top of your bottle of Fanta. This is a game of blood, guts and inter-town rivalry, forged along the muddy paths of medieval Britain. An Easter egg hunt, with a single oversized cork football the object of pursuit, the only prize a bloody
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nose and a pat on the back in the pub. “We’ve played the game almost every year since the 1600s, though similar games were played across the country as far back as the Middle Ages,” says Ian Bates, Ashbourne’s 83-year-old mayor and 45-year Shrovetide veteran. Bates hung up his boots aged 60, but remains a key ﬁgure, steeped in Shrovetide lore. “They say it originated when a severed head was tossed into the crowd after an execution.” Thankfully, there are no severed heads today, only a single ball and two teams – the Up’ards, born north of the town’s dissecting waterway, and the Down’ards, born south of the river – who try to ‘goal’ the ball by banging it three times against one of two stone plinths set three miles apart. Goals accumulate throughout the day; play ends with the ﬁrst goal scored after 5pm. It’s often claimed the only rule of this ancient match is that you’re not allowed to kill anyone. Certainly that still holds true; but even Ashbourne has had to adapt to the complexities of modern life. You can no longer carry the ball in a “motorised vehicle” either. “I cannot emphasise enough how important Shrovetide is to Ashbourne,” Bates continues. “I remember back in the ’60s, a young Down’ard wanted to score so he could keep the ball, and decided it’d be easier to score an own goal. There were members of his family that died decades later still refusing to speak to him.” Clearly, passions run deep – even if very few people outside the small town have heard of the sport.
FIGHTING TALK Thirty minutes before ‘throw up’, MH makes camp in Down’ard stronghold The Wheel Inn, where team captain Brendan Harwood stands on a low wall before 100 eager comrades. His speech is of Churchillian proportions. “Over these two days we are a band of brothers,” he bellows. “We may not have the numbers they’ve got, but we have the heart. We’ll smash them through the car parks, we’ll smash them through the ﬁelds and we’ll smash them through the rivers. Plus, we haven’t won in six years, so let’s smash the smiles oﬀ those Up’ards’ faces!” Players cheer and punch the air. They’re a mixed bunch, mostly made up of men aged 18 to 50. Many wear rugby tops or running gear, though eyebrows are raised at a few ‘out-of-towners’ in a corner wearing stag-do get ups. As Harwood said, today the Down’ards are outnumbered, with 300 Up’ards – including Ashbourne RUFC – waiting to take on the 100 underdogs. Luckily, the Down’ards aren’t afraid to get physical, should the situation call for it. “I’ve got friends who are Up’ards, sure,” says Mark Harrison, 52, “but I’d think nothing of
12 BRAWL FOR ONE 02 Shrovetide records pre-1667 were destroyed in a fire yet, Down’ard ‘Salty’, with his mohawk standing proud, carries the warrior spirit of his ancestors 03-04 Crushes on Ashbourne high street take no prisoners, and as such, local business owners have learned to take appropriate precautions
“It’s often claimed the only rule is that you’re not allowed to murder”
BATTLE ROYAL 05
FULL STREAM AHEAD 05-06 Following their defeat at the hands of former grammar school teacher (and Up’ard) Barry Greenwood on day one, the Down’ards clawed back a hard-won morale-boosting victory on Ash Wednesday
belting them, whether it’s my butcher or my brother-in-law. If someone comes toward me with the ball, I don’t see the point in tussling with them for it. It’s easier to just hit him and take it.” It’s a brutal game, but – miraculously – among the concussions and broken bones, there has been only one recorded death, from a heart attack. And despite Harrison’s bravado, should a Down’ard stumble on the battleﬁeld, an Up’ard will be there to pick him up. As with all physically demanding activities, a solid training regime pays dividends. Outside the pub, engineer Ben Liverman, 35, is stretching his quads. “I’ve been training for today since September,” he says. “Me and a bunch of Down’ard lads started with light, four- or ﬁve-mile runs. Then as the day got closer, we mixed it up between relay work up hills, walk-jog-sprints between lampposts and sprinting with medicine balls. It’s not a vanity thing; I train for Shrovetide because I want to be the best.” Of course, like any sport combining strength with stamina, food is fuel – and nobody seems to take this matter more seriously than 29-year-old engineer Alistair Eastwood. “At about half 10 this morning I had a meal of bacon wrapped in sausage meat with cheese, a naan bread and a stir fry,” he says. “I need to load up on carbs – this could go on until 10pm.”
GRUDGE MATCH By 1.55pm hundreds have gathered in a neutral car park to sing God Save the Queen. Then, to a deafening roar, the ball is thrown into the crowd, vanishing into a mass of ﬂailing hands, heads and feet. It’s at least an hour before we see it again. In a way, Shrovetide is like the world’s biggest game of pinball. The ball is hardly ever kicked but mostly held in a scrum – known as ‘the hug’ – which bounces about the town at random as each team pushes toward the other side’s goal. “It’s the most unpredictable game you’ll see,” says Dr Toby Betteridge, a 25year veteran of the game who emigrated to New Zealand ﬁve years ago but returns every year to take part. Despite the chaos, tactics are important, with the Down’ards focused on getting the ball into the river early on. “Not everyone likes getting in the river at this time of year and it can give us a clear run on goal,” Betteridge says. “It’s also good to get the hug onto streets that lead downhill to your goal – nobody wants to push a hug uphill. You might also try to sneak the ball out through the legs while creating a diversion like throwing a fake ball in the air for people to chase.” By 3pm, the hug has stood in stalemate, swinging between Wigley’s Shoes and WH Smith, for an hour. Finally, the Down’ards make headway, forcing the crush past Nigel’s Top Quality Butcher toward the river. Half an hour later, Adam Craner, a 28-year-old Waitrose worker built like a small van, trudges over the bridge, his beard dripping. We ask him where the ball’s gone. “It’s in the pub,” he says, as if that were completely normal. “There’s
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07 really only one way for it to go now, and that’s over the beer-garden wall into the river. But it’ll be getting pretty tasty in there now. There’ll be punches and kicks thrown and some very choice words said.” Sure enough, the ball is in the river. Then it’s not. Someone’s thrown it over the bridge back onto the street. There’s pandemonium as scores of young men sprint past, trying to work out where it’s gone. “I nearly drowned some fucker in the river just now,” grumbles a soakedthrough Down’ard with a mohawk. “It got fruity in that water. Now, where’s my wife, she’s got my bottle of whisky.”
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MUD AND GUTS As darkness falls, word begins to spread that, despite the Down’ards’ lion’s-share of possession, the Up’ards have broken away in the ﬁelds just out of town. Before long we hear they’ve scored, which – because it’s after 5pm – means the game is over for the day. The Up’ards are up 1-0. Back in The Wheel, the mood is sombre. “This hurts more than seeing your football team lose a Champions League ﬁnal,” says Craner, plastic pint glass in hand. “We had them on the ropes all day but they got lucky. Sometimes it just comes down to the bounce of the ball.” But despite the mud, the bruises, the drunk and exhausted men staggering
about in the twilight, there’s still another day to right wrongs. Shrovetide is an eccentric sport that couldn’t feel more medieval if Ridley Scott directed the ﬁlm. But it’s more than just a brawl with a ball. It’s a souvenir from a time when a man’s world was his town, when the most brutal men became sporting legends. Today, in Ashbourne at least, not much has changed. “What keeps us going?” Liverman asks. “The belief that we can win; that anyone can be a hero. The Up’ards are laughing now, but we’ll have our day, be that tomorrow, next year or 10 years from now. Shrovetide will never die.”
ONWARDS AND UP’ARDS 07-10 The sport earned its ‘Royal’ tag in 1923 when the Prince of Wales ‘turned up’ the ball. The current Prince of Wales reinforced the tradition in 2003. On day two this year, it was the turn of 100-year-old D-day veteran Bill Milward, a proud Down’ard
“Shrovetide is a souvenir from a time when the most brutal men became legends”
AT THE DOUBLE FROM ROWING THE ATLANTIC TO TREKKING GREENLAND, EXPLORERS THE TURNER TWINS REFUSE TO LET OBSTACLES SLOW THEM DOWN
f there’s one thing that can be said about the Turner twins, it’s that their approach to preparation is unconventional. Where traditional explorers would have a lifetime of hard training under their belts, intrepid brothers Hugo and Ross only do a year of intense prep per outing. “With both the Atlantic crossing, and the Greenland trek, we’ve gone in knowing nothing,” says Hugo, reflecting on their successful 2650-mile row across the Atlantic in 2011 and their trek across Greenland’s polar ice cap in 2014. “But if you back off from every new challenge, you’ll never do anything,” he adds. This mantra has seen the brothers take on the toughest endeavours with minimal experience. But they have a trick up their sleeves. “We ask all the experts we meet to point us in the right direction. Add that to the fitness training – rowing, weights, stretching – and you’re prepared for every possible outcome,” says Hugo. It’s this intensive, short training plan that allows two regular guys to face up to challenges others can only dream of. But there are downsides. “We lose half a kilo in weight each day,” says Ross. And then there’s what happens to their skin. “Skincare is vital,” Hugo says. “Exposure to water can lead to blisters and cracks. We moisturise every day. In the cold, wind bites, so you have to keep your face hydrated.” Their parting advice to wannabe wanderers? “Take a friend so you can enjoy it when you come back,” advises Ross. It seems two heads really are better than one.
YOUR ADVENTURE TOOLKIT WITH SUCH SHORT TRAINING WINDOWS, SMART PREPARATION IS KEY. HERE’S HOW
Sweet enough Ditch the sugar and raise your fat intake for a more sustainable energy release. “We preserve more weight that way, too,” says Ross.
Talk it up “Once you have an idea for an adventure, tell everyone,” advises Hugo. “That way you can’t get out of it.”
Stay slick Moisturising is essential as your skin will be exposed to extreme weather. “You can quickly look older without a good cream,” says Ross.
Small steps Don’t go too big too soon with your adventures. “Start small and work your way up – you’ll learn transferable skills and be more prepared next time.”
Clarins convert “Clarins moisturisers are vital for ensuring we don’t suffer from skin damage when pushing ourselves in extreme conditions,” says Hugo. “It gives us a routine, too – something regular to do during an otherwise unpredictable day.” Find your local store at clarins.co.uk/find-a-store
“YOU HAVE TO LOOK AFTER AND CAREFULLY MANAGE EVERY ASPECT OF AN EXPEDITION IN ORDER TO SUCCEED. YOUR SKIN IS NO EXCEPTION”
Follow the Turner twins’ adventures on Twitter and Instagram @theturnertwiins and at facebook.com/theturnertwins
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EDITED BY ERIC DOWN & MATT HAMBLY
WIDE B YS It was inevitable. After more than a decade of slim-ﬁt hegemony, wider cuts are rediscovering favour. Skinnies may still hog the high street, but from runway big-swingers (notably Topman Design) to modish design houses (see Acne Studios), looser silhouettes are dominating new collections. This is to be embraced: not only are they more becoming, wide legs offer a freedom of movement skinny jeans simply can’t. You just need to follow some basic rules PHOTOGRAPHY BY GAVIN WATSON / STYLING BY ERIC DOWN / WORDS BY MATT HAMBLY
01 Start Thinking Smarter The natural temptation when experimenting with a wider leg is to keep it casual. An untucked T-shirt, say, will soften a high waist, and the easiest way into the wide look (as with most trends) is via denim. But this is to miss a sartorial trick, because it’s the suit wearer who can make the boldest statement. Mark Ronson, for instance, rocked ‘big legs’ with aplomb in the Uptown Funk video, pulling off a desk-to-disco style whistle with appropriately loose trousers. “It’s all about proportion and balance when it comes to suits,” says Patrick Grant, owner of the revived E Tautz label. “Keep in mind that a wide-legged trouser looks best with a longer jacket.” In other words, glute-skimming blazers go out with the skinnies. 142 MEN’S HEALTH
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PREVIOUS PAGE: TROUSERS AGI & SAM, SHOES CONVERSE JACK PURCELL, SOCKS JOHN LEWIS, BOARD FRESCOBOL CARIOCA
BLAZER £550 HACKETT JUMPER £64 LE SLIP FRANCAIS TROUSERS £295 DUNHILL SHOES £50 CONVERSE CHUCK TAYLOR ALL STAR SUNGLASSES £80 TENS DOCUMENT HOLDER £300 APC WATCH £175 SKAGEN
02 Throw Away The Rule Book
144 MEN’S HEALTH
Tailoring purists would have it that going wide on the bottom half demands a closer fit up top. (Think of it like the ‘boobs or legs but never both’ rule, only for Savile Row gents.) If you choose to go down this road you won’t go far wrong – it’s an inherently elegant composition with a balance that refutes the idea that you’ve been shrunk
in the wash. But more, um, broad-minded types suggest there’s flexibility here. “In the studio and on the runway we’ve styled them a number of ways,” says Grant, “from voluminous shirts, both tucked in and hanging out, to neat, tailored jackets. It’s best to go with what instinctively feels right. At the end of the day, they’re just trousers.”
SHIRT £345 GUCCI AT MATCHESFASHION.COM HENLEY £80 SCHIESSER TROUSERS £150 TOPMAN DESIGN SHOES £125 GH BASS & CO WATCH £125 FESTINA SUNGLASSES RAY-BAN STYLIST’S OWN
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JACKET £1120 MAISON KITSUNE T-SHIRT £15 DAVID GANDY FOR AUTOGRAPH TROUSERS £235 AGI & SAM SHOES £65 CONVERSE JACK PURCELL WATCH £1550 JUNGHANS SUNGLASSES £220 ILLESTEVA SKATEBOARD £850 FRESCOBOL CARIOCA SOCKS £6 JOHN LEWIS
03 Put On A Heavy Sole The wide-legged trouser is democratic in terms of body shape except in one crucial area: foot size. If you are cursed with small feet – or hooves, as they are sometimes known – then a generous hemline will all but render them invisible. A keen taper may help your cause a little, but the ultimate solution is bigger shoes. Of course, we’re not suggesting you scale up a couple of sizes and put up with the blisters, more that your choice of footwear should carry some heft. Heavy-tread brogues will make themselves known far better than a pair of slimline monkstraps, for example. Also, anything in white is your friend in this regard – the bright colour will make your feet appear larger.
04 Stray From The Straight And Narrow
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If you’re looking for all the practical benefits of a wider fit trouser (the ability to bend over, store things in pockets and walk without feeling your reproductive organs are locked in a vice) but don’t fancy having your ankles on show or your seams trailing along the pavement, look for a tapered leg. “We showed lots of wide trousers with a tapered leg for this year’s autumn/ winter collection,” says Grant. “We found they work particularly well with a suit – so much so that I’m having trousers adjusted on suits I haven’t worn in years. It’s a way of recycling that feels fresh and modern.”
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(L-R) JACKET £265 APC SHIRT £80 AND SHOES £158 ALLSAINTS JUMPER £160 OUR LEGACY TROUSERS £710 ERMENEGILDO ZEGNA COUTURE SUNGLASSES £220 ILLESTEVA JACKET £1360 DUNHILL SHIRT £110 OLIVER SPENCER TROUSERS £135 MICHAEL KORS SHOES £95 PRETTY GREEN WATCH £2390 MAURICE LACROIX SUNGLASSES £80 TENS SOCKS £6 JOHN LEWIS
05 Play The Long Game
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The shape may be new to you, and with it certain rules, but when it comes to styling don’t be tempted to throw the baby out with the bathwater. “Long, hitched, short – trouser length is less about hard and fast formulas here than it is personal preference,” says Grant. “At Tautz we’ve styled them from both very short to very long. From personal experience, longer tends to be easier to pull off.” Our advice? No half measures. However you choose to wear them, do it with conviction. Trousers that sit just short of the floor or well above the ankle will look like they’ve been cut that way deliberately. As for cuffs, unless you answer to the name MC Hammer, avoid. In fact, avoid full stop.
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PHOTOGRAPHER: GAVIN WATSON AT SHOOT GROUP | STYLIST’S ASSISTANT: RICCARDO CHIUDIONI | MODEL: TOMMY MARR AT NEXT MANAGEMENT LONDON , JACK BUCHANAN SELECT MODEL MANAGEMENT | GROOMING: ERNESTO MONTENOVO AT DAVID ARTISTS USING BUMBLE & BUMBLE | GROOMING ASSISTANT: MARIJELLE MORENO
06 Turn Your Trousers On Their Head
It’s a perennial piece of advice that you tend to glean from the well-dressed, but no less worthwhile for it: good fit is everything. And just because the cut here doesn’t cleave to the thigh like you might be accustomed to, well-tailored lines are no less important; you just need to get used to a different kind of silhouette. “It’s simply
about proportion,” says Grant. “A wider leg needs to sit higher, but it also needs to taper slightly as it comes into the waist so that the trousers don’t totally smother your physique. If you find a pair with a fitted waist they’ll hang properly, rather than just looking baggy.” NB ‘baggy’ and ‘wide’ are not the same thing at all.
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SHIRT £935 VERSACE TROUSERS £380 3.1 PHILLIP LIM SHOES £125 GH BASS & CO SUNGLASSES RAY-BAN STYLIST’S OWN
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07 Aim High And Hit The Mark The secret to pulling off the wide-legged look is a simple question of ratios. In order to balance the roomier proportions of the legs you need to look for trousers that sit higher up the body – that is, on your ‘real’ waist rather than on your hips. “It’s all about making sure the waist is in the right place,” says Grant. “So many men make the mistake of wearing their trousers far too low.” A higher waist will make sense of the cut, drawing the eye up the body and making your legs look longer. Conveniently, it will also disguise a paunch if you’re not quite done with your cutting phase yet. Think of it as taking the high road. MEN’S HEALTH 151
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DENIM JACKET £165 NUDIE JEANS HENLEY £55 RON DORFF TROUSERS £600 GIORGIO ARMANI SHOES £410 JOHN LOBB
We’ve made the point that wide doesn’t necessarily equate to baggy. Here’s another: wide categorically does not mean flares. What we’re talking about here is a well-proportioned, loose shape from waist to hem, rather than kicking out at the bottom. A shape like this adds proportional width to tent-pole pins and, as such, is more comfortable – and flattering – to wear. “I haven’t worn skinny trousers since I was eight,” says Grant. “It’s not comfortable nor, by definition, stylish. Take a look at the dancers from Northern Soul documentaries cutting rug in their Oxford bags. Those guys wore them well and enjoyed the benefits of extra movement.”
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Make Room For Manoeuvres
FORM MEETS FUNCTION When the mercury rises, it’s all too easy to sacriﬁce your style. But worry not, because Michael Kors has you covered. Meet the new range of multi-purpose menswear
FUNCTIONAL FORM The traditional trench coat has a tendency to come across as too stiff to wear for anything other than exchanging briefcases with double-agents on park benches. This Michael Kors twist on the classic trench is anything but, as the crushed cotton fabric gives it that crinkly, worn-in, laissez-faire feel. Pair it with leather sandals and a tailored polo shirt for a look that’s as cool as a Mediterranean summer’s evening. Ideal if you rack up the air miles of a Cold War era spy, but don’t want to look like one.
TOP ADVICE A buttoned-up polo is the perfect day-to-night summer shirt. Look for a cotton pique fabric, like this one, for that classic shape and fit, but with a more luxe, grown-up aesthetic.
WELL WORN Sophistication doesn’t have to feel stuffy. The natural wrinkle in these 1950s-inspired cropped trousers gives them a relaxed, casual look that doesn’t compromise on cool.
HOLD YOUR OWN When your day takes you from gym to office to airport lounge, you need a weekender bag that’s large and smart enough to make the journey with you. Enter the leather duffel.
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BAND-COLLAR SHIRT £105 CHAMBRAY STRIPE LINEN MICHAEL KORS
BAG FOR REAL LIFE Forget everything you think you know about totes – those small, shapeless, canvas carry-bags – a well-crafted, structured and streamlined tote is the ideal warm weather alternative to a back-pack. A bag you can place at your feet by the bar without it looking like you’ve come straight from the beach (even if you have). Something you get from this reversible Michael Kors tote – leather on one side, hardwearing linen on the other – giving you the versatility to pair it with anything in your wardrobe.
TIME DIFFERENCE For a timepiece that works as hard as you do, choose a tan leather strap – sporty enough to wear with shorts and sandals on holiday, smart enough for when you suit up back in the office.
SHORT SHRIFT Wearing shorts without looking like you’re on your gap year is a game of inches: keep them above the knee, slim and tailored, and pair with smart leather sandals.
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COOL UNDER THE COLLAR A band collar shirt perfectly straddles the smart-casual line, for that off-duty look. Roll up the sleeves for a considered casualness, but tuck in to avoid looking sloppy.
PALETTE CLEANSER There’s a time and a place for loud colours and bold prints, but that’s just the problem: at any other time, or in any other place, they just look silly. For round-the-clock elegance wherever your travels take you, you can’t go wrong with a multi-purpose palette of Mediterranean blues and well-worn hemps and khakis. These refreshingly neutral colours feel equally at home in a chic Copenhagen cafe, or while shopping for produce at a Sicilian market. The summer may be fleeting, but your style should be timeless.
BREATHE EASY Our British summers can be unpredictable, to say the least, but a pullover crafted from lightweight, breathable fabrics will allow you to be prepared, come rain or shine.
CULTURED CLASH Pair softly-tailored shorts and masculine leather accessories with a loose-fitting, summer knit up top for a casually cultured, man of the world look.
WALK THIS WAY Save your flip-flops for the showers at the gym – rugged leather sandals aren’t just more comfortable than their toesplitting cousins, but exponentially more adaptable too.
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TRAIL BLAZER A navy blue blazer is a must-own item for every man. Find the right one, and you can wear it straight from plane to boardroom to rooftop bar, and be the best dressed man in any given place. But avoid stuffy suit jackets – instead, for maximum versatility, go for a super lightweight, unstructured jacket like this nylon hybrid blazer from Michael Kors. The rumpled, lived-in fabric will go with the flow of any occasion, just like the guy wearing it.
LIGHT TOUCH Unless you like the feel of sweat on your back, swap your heavy cotton shirts for chambray in the summer months – it’ll keep you as cool as you look.
CLOSE CROP A cropped or rolled-up leg is a practical manoeuvre when the temperature rises - to make it stylish, too, save it for trousers with a higher waist, like these, or risk looking stumpy.
THE MAIN EVENT As if the release of this new menswear collection wasn’t exciting enough, we’ve got even more news for you: in May Michael Kors is opening its largest European flagship store, with a dedicated menswear floor, on London’s high-end shopping heartland, Regent Street. Purchase anything in menswear from the opening day and you’ll be gifted a handy tote bag. Plus, we’re inviting you to view the new collection on the 2nd June. To attend this exclusive reader event register your interest at : menshealth.co.uk/michaelkors
FUNCTIONAL FOOTWEAR Leather sneakers will smarten up even the most at-ease shorts-and-tee look, or give a playful, sporty feel to a more formal outfit.
SHIRT £105 INDIGO SLIM COTTON MICHAEL KORS BLAZER £260 MIDNIGHT NYLON HYBRID MICHAEL KORS WATCH £229 GARETH LEATHER-STRAP CHRONOGRAPH MICHAEL KORS CHINOS £105 SLIM FIT KHAKI MICHAEL KORS SNEAKERS £160 LUGGAGE JARED LEATHER MICHAEL KORS
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As summer approaches, make more of your open-air training with our gym-free fitness quiz. Start putting yourself out there… MENSHEALTH.CO.UK
MEN’S HEALTH 159
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MH QUIZ: OUTDOOR FITNESS
If you’ve signed up for a summer race event, what’s the fastest route to a PB?
People who exercise outdoors are likely to lose __ more weight
Run with friends
Run against enemies
C Go it alone
B A personal rivalry will supercharge your 5K performance, according to SAGE Publications. Human competition amps up testosterone, pushing you like no cardio-machine countdown can. Set a ‘loser buys the first round’ policy if racing actual enemies is hard to orchestrate.
\ Q2 Men who train outdoors exercise for how much longer per week?
B Trading the crosstrainer for a few laps of the park could log you an extra half hour, reports the Journal of Behavioral Nutrition and Physical Activity – long enough to burn 250 extra calories. The changing environment reduces boredom, so step off the beaten track and watch that figure multiply. Google Maps exists for a reason.
WORDS: NICKY WILLIAMS | OPENER: PAVEL DORNAK AT HEARST STUDIOS | ILLUSTRATIONS: SON OF ALLEN
Q3\ An hour of ____ will burn off six glasses of Pimm’s A
Rock climbing B
B Men who get their sweat on outside the gym and embrace the great outdoors lose, on average, half a stone more than indoor types, say researchers at California Pacific Orthopedic and Sports Medicine. They also have 6% less body fat. And better tans, presumably.
\ Q5 Q6\ How many deaths per year are linked to smog? Exercising on AstroTurf rather than grass increases your injury risk…
A 1 million
Volleyball A Scaling a rockface for 60 minutes burns 700-900 calories. By comparison, canoeing uses up 500 calories, and volleyball around 350. Stage your own alternative triathlon and you can indulge in a guilt-free jug (or three).
B 1.5 million
True C 3 million B Despite the assumption that a hard surface is tougher on your joints, a Sports Medicine study found injury rates are the same for either turf. Invest in Astro-specific shoes to kick your risk factor further.
C Air pollution now ranks ninth among avoidable disease risk factors. But rather than sacrifice your cardio commute, chase it with a spinach omelette (its vitamins A, C and E protect your lungs from pollutants) or download the uBreathe pollutiontracking app to pick your battles in the urban jungle. MEN’S HEALTH 161
MH QUIZ: OUTDOOR FITNESS
\ Q7 How much sun exposure do you need per
Q10\ Gardening counts as high-intensity exercise…
week to keep your vit D topped up?
\ Q11 Can’t avoid running at rush hour? Minimise lung damage by…
A Five to 30 minutes twice a week will keep your D levels at optimum, according to the NIH. Schedule sessions for 11am-3pm when the sun’s rays are strongest. But don’t overdo it; no six-pack will make up for a lobster’s complexion.
Q8\ Headphones: in or out?
A Nothing weedy about weeding. According to a Konkuk University study, digging and mulching counts as a proper workout. Weeding has an MET* value of four (anything over three is high-intensity), while digging scored seven – more than weightlifting.
B Men who indulge in ‘vigorous’ outdoor cardio are less affected by poor air quality. Researchers at UBC’s Environmental Physiology Lab speculate that heavier breathing speeds pollutants past the irritant receptors in your central airways without triggering them. Hare one, tortoise nil.
3 hours +
Which of the following can improve your skills with a racquet?
B Stockholm Uni found that nature’s noises are as stress-busting as its sights. The sound of the wind in the trees speeds physiological recovery after stress, so ditch your buds – it’s that or search through Spotify for ‘bird song’.
Q9\ When is the most beneficial time to train in the park?
*THE METABOLIC EQUIVALENT, A MEASURE OF ENERGY EXPENDITURE PHOTOGRAPHY: GETTY, PETER CROWTHER, JOBE LAWRENSON, SUN LEE
Holding your breath
A If you want to squeeze maximum reward from your open-air sessions, head out in the early morning light, says the Mayo Clinic. Breaking a sweat within two hours of waking delivers the biggest mood boost. Plus you can practise your chin-ups without an audience of eight-year-olds. Or, worse, teenagers.
Closing one eye
C Grunting as you serve
C Serve up some punishment. A study conducted by the University of Hawaii found that groaning or grunting as you whack a tennis ball or shuttlecock can disrupt your rival’s performance, reducing their accuracy and interfering with shot perception. NB this principle should not be carried over to your weight training sessions. No one likes that guy.
MEN’S HEALTH 163
A breath of fresh air boosts cancer-killing cells. But by how much?
Dog owners are __ more likely to hit their exercise targets
C According to Michigan State Uni, dog owners are a third more likely to exercise for the recommended 150 minutes per week, as their workout plans aren’t derailed by poor weather.
Q16\ Which of the following burns the most calories? A
\ Q17 Which kitchen cupboard staple can make you better at tennis? A
A treadmill session
A park run
B Train among the trees. Research in the International Journal of Immunopathology and Pharmacology found that breathing in small amounts of airborne plant chemicals can boost levels of your natural killer cells by as much as half, improving your immune responses. No need to go the full Tarzan.
Q14\ What percentage of his life does the average guy spend indoors? A
C A UC Berkeley survey reports we spend just 7% of our time outdoors. And this is research coming out of sunny California, so we can only imagine how the figures stack up in Hull. Swap your bedroom workout for eight minutes of outdoor activity a day – the minimum dose to boost your creativity.
How did you score?
B According to a Harvard study, wind resistance lifts your calorie burn by up to 10%. But it’s your joints that really stand to benefit, as the flat surface of a treadmill places more stress on your ligaments.
Baking soda C Taking bicarb of soda before a match will improve your game by reducing “fatigue-induced decline in skill”, says the National Taiwan College of Physical Education. Add a few spoonfuls to water and sip an hour before the event. Game, set, unmatched.
Q18\ Training in which of the following temperatures raises your fitness?
13°C B 22°C C 38°C
C Aircon is freezing your gains. In a University of Oregon study, elite cyclists gained a 7% performance boost after 10 days of ‘heat exposure’ training, as it helped more blood to reach their muscles. Returning to the gym will feel like a summer breeze.
0-6 MAN ON THE INSIDE
7-12 GREAT OUTDOORS
13-18 NATURAL ATHLETE
Step off the elliptical and into the park. The transition will be more painless than you think: researchers from the University of Pittsburgh discovered that regular exposure to natural light can reduce your need for painkilling meds by a DOMS-busting 22%.
You’re no stranger to nature, but you don’t need to be Mr Grylls for bare gains. Research published in Extreme Physiology and Medicine shows that people who train outdoors perceive workouts to be less demanding. They also report feeling happier when exercising.
Congratulations on your wild score – but are you milking it? Well, you should be. A study from Canada’s McMaster University found that a glass of milk outperforms pricey isotonic sports drinks for rehydration in hot weather. Just don’t leave the carton in your car.
MEN’S HEALTH 165
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ONE WORD ANSWER #25 QUESTION
What’s the best thing to swig to keep you cool on a sweaty run?
o step out in the midday sun, once sang Noël Coward, is an avocation only of mad dogs and Englishmen. But to whichever classification you belong, there’s no legitimate reason for keen runners to confine themselves to air-conditioned gyms come summer. Instead, scientists at the University of Newcastle have found a refreshingly new way for you to take the heat in your stride. In their research, men were asked to complete a 5K treadmill slog in humid 33°C conditions. After each second kilometre, some of the participants were given a shot of menthol to swill for five seconds before spitting. Not only did this
170 MEN’S HEALTH
livener lead to an increase in speed, but it significantly decreased “perceived thermal sensation”. In other words, the swillers felt cooler – even more so than subjects who sipped a slushie pre-run. The mint men also had higher blood levels of prolactin – a hormone that indicates physical exertion – suggesting they were able to push even harder. So next time you feel the pull of the great outdoors, pack a mini bottle of mouthwash along with your carb gels and iPod. Or, if supping on Listerine mid-cardio doesn’t appeal, try adding a few crushed mint leaves to your sports bottle. Clocking a PB by June will be a welcome breath of fresh air.
WORDS: SCARLETT WRENCH | PHOTOGRAPHY: MICHAEL HEDGE | NIKE AIR ZOOM ODYSSEY STORE.NIKE.COM
JACK HART MEN’S HEALTH JUNIOR EDITOR
FROM SCRAWNY TO BRAWNY!
ONE TICKET TO A SUMMER 6-PACK
THREE MEN, THREE CHALLENGES,
YOUR SUMMER BODY STARTS HERE
CONTENTS Three MH writers, three stories, one goal: to get in beach-ready shape. Use their moves, meals and tips to kickstart your journey
CRACK THE MUSCLE BUILDING EQUATION
THE BODYWEIGHT BULK REVOLUTION
FAST RESULTS THAT WILL LAST FOR LIFE
Gym-rat Dean was no stranger to new workouts, but gaining visible muscle mass always proved elusive. Find out how he used hardcore tri-sets to pack on 3kg of lean mass, with the abs to match, while following a pescetarian, dairy-free diet.
As a trail runner with a phobia of free weights, Jack took a different path. Gymnastic training with a focus on new skills built him raw strength and Olympic definition without the grind. Use his plan to grab hold of an athletic physique worthy of Rio.
Ever the skinny guy, Matt added 4kg of muscle by taking his time to lift (and eat) some big numbers. These are the key moves, foods and supps that transformed his physical and mental approach to fitness. All you need to provide is the sweat.
MENâ€™S HEALTH 3
BECOME PART OF SOMETHING BIGGER If you want to transform your body this summer, you are not alone. Join our training collective
uilding a beachready body is a huge undertaking – our three challengers will attest to that. The MH Beach Body Club has been created to make your transformation easier. On the back of this booklet you’ll find a code that will let you join 20,000+ men, all training toward the same goal. Every workout and food plan you’ll need for the next 10 weeks can be unlocked here, and as a member you’ll get access to expert advice, weekly video blogs and the support of an entire community, hitting every rep right there with you. Join the club – it’s going to be a big summer.
EASY-TO-USE 10-WEEK WORKOUT CALENDAR
VIDEO FORM GUIDES FOR EVERY EXERCISE ON ANY DEVICE
WORKOUTS FOR THE WEEK AHEAD DELIVERED TO YOUR INBOX EVERY FRIDAY NIGHT!
WEEKLY VIDEO BLOGS FROM MH WRITERS
4 MEN’S HEALTH
JOIN THE MH BEACH BODY CLUB
SOCIAL MEDIA SUPPORT AND ADVICE FROM THOUSANDS OF MEN & OUR 3 CHALLENGERS USE #MHBEACHBODY
WEEK MATC MEAL GU LY HED T I O YOU DES R MAC ROS
REGULAR FACEBOOK Q+As WITH MH EXPERTS
NEWS & EMAIL UPDATES TO KEEP YOUR TRAINING ON TRACK
Locate your code on the back of this manual! MENSHEALTH.CO.UK
MEN’S HEALTH 5
EXPAND YOUR LIMITS
HARD GAINS MADE EASY
Though no stranger to intense workouts, MH commissioning editor Dean struggled to pack muscle mass onto his naturally lean frame. This is how he ﬁnally grabbed hold of the body he wanted
WEIGHT 81KG MUSCLE MASS 43KG BODY FAT 7.7% ARMS 12.5IN CHEST 39.5IN
6 MEN’S HEALTH
WEIGHT 86KG MUSCLE MASS 46KG BODY FAT 6.8% ARMS 13.3IN CHEST 41IN
As a result, I was finally able to add the muscle that had eluded me. Of course, I didn’t do it alone (and, fortunately, now you don’t have to either). I’ve worked with a lot of personal trainers over the years; Leo Savage at Third Space is one of the best. The programme he created (find a sample workout
“I could get abs at the drop of a carb. Muscle mass? Not so much” over the page) is a relentless assault of heavy lifts, unforgiving tri-sets and progressive adjustment. It hasn’t been easy, but it’s the golden formula for lean guys who struggle to put on muscle. Gents, this is your blueprint. Just don’t make the same mistake I did. Get enough sleep. Follow the diet. Hitting a calorie target can be an ordeal at times, but, like all other aspects of this programme, if you just take it one day at a time you cannot fail. And you don’t have to stop after 10 weeks, either.
AFTER SHOT: TRACK PANTS MONCLER AT MATCHESFASHION.COM
’d tried to bulk up on a couple of occasions prior to this. Nonetheless, after a lengthy procession of various training programmes, diet regimes and supplement plans, I resigned myself to the fact that genetics simply were not on my side. Abs? I could get those at the drop of a carb. Muscle mass? Not so much. My mistake, it turns out, was a failure to see fitness holistically. Training, diet and recovery don’t work in isolation; it’s a symbiotic, all-or-nothing relationship. So for this 10-week programme – and for the first time in my life – I placed just as much emphasis on my nutrition and sleep as I did on my actual training programme.
EXPAND YOUR LIMITS
THE KNOWLEDGE EXPERT Leo Savage VENUE Third Space ETHOS “There was no need to reinvent the wheel to help Dean build as much muscle as possible in the 10 weeks we had. We stuck to resistance training for eight weeks, then added highintensity intervals to the end of our sessions for the final two. By switching up the rep ranges, adjusting tempo and regularly adding weight to the bar, we kept Dean’s body guessing and were able to completely avoid a plateau.”
PHOTOGRAPHY: PHILIP HAYNES | STYLING: ABENA OFEI | GROOMING: CHLOE EDWARDS | DEAN WEARS: SHORTS REIGNING CHAMP AT MRPORTER.COM
1.5 INCHES TO HIS CHEST MENSHEALTH.CO.UK
MEN’S HEALTH 7
BE A TRIPLE THREAT GUY
If bulk has never come easily, then three is your magic number. These tri-sets hit your back and biceps from multiple angles, for an upper body worth showing off TIME TAKEN 45 MINUTES
MUSCLES WORKED CORE, BACK, BICEPS
JOIN THE CLUB THIS IS A TYPICAL WORKOUT FOR DEAN BUT FOR YOUR 10-WEEK PLAN, SIGN UP ONLINE
BARBELL BENT-OVER ROW 4 SETS OF 10, NO REST
Ready to multiply your gains? Do all three of these moves with no rest, take 90 seconds between tri-sets, then go to the next tri-set (overleaf). These moves work your upper back. Start with an overhand grip on the bar. Bend your legs and hinge 45 degrees at the waist (A). Lift, squeezing your shoulders at the top of the move to add extra muscle (B).
8 MEN’S HEALTH
SUMMER-PROOF TORSO 1A-1C DUMBBELL ROW 01b\ 4 SETS OF 10, NO REST 01b PRONE Set up on a bench at a 45-degree incline. You’ll be in the same position as before, but the support of the bench helps isolate the working muscles. With a dumbbell in each hand (A), brace your core and dig your toes into the floor as you pull the weights to your chest (B), and then lower slowly. Keep your chest fixed to the bench – swinging is cheating.
REVERSE FLY 01c 4 SETS OF 10, 90SEC REST 01c\INCLINE Swallow your pride and grab lighter weights. The increased distance between the dumbbells and target muscles ramps up the tension in your shoulders. From the same position as the dumbbell row (A), raise the weights, arms slightly bent. Hold for a second (B) before slowly lowering. Well done, that’s one tri-set finished. Rest, then return to the barbell.
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MEN’S HEALTH 9
PT 06.2016 TRI-SET
LAT PULLDOWN 3 SETS OF 12, NO REST
This next triplet wrings a single muscle group through a range of intensities to really stress the fibres. This is the shortcut to gaining size, so grit your teeth. Sitting on a bench with a straight back, take a wide overhand grip on pulldown handles (A). Pull them to your chest (B), drawing your lats into your spine for a full range of motion.
WIDE-GRIP PULL-UP 3 SETS OF 5, NO REST 02b 02b\WEIGHTED
PULL-UP 02c\WIDE-GRIP 02c 3 SETS OF 5, 60SEC REST
Strap a weight belt to your waist. The pulldowns will have fatigued your muscles, so don’t go too heavy. With a wide grip (A), pull up until your chin is over the bar (B). Keep your chest out as you lower. Hang for a second to check you’re not relying on your natural elasticity, or you may snap yourself.
As before, start from a deadhang position (A), then focus on pulling down as you rise up, ideally so your chin clears the bar (B). You’ll feel light after removing the belt, but don’t rush the reps – taking them slow will call in more muscle to deliver a larger physiological response.
10 MEN’S HEALTH
SUMMER-PROOF TORSO 2A-2C
MEN’S HEALTH 11
PT 06.2016 TRI-SET
BARBELL BICEPS CURL 3 SETS OF 12, NO REST
A third tri-set will come as yet another shock to the system, but stick with it. The focus here shifts from back to biceps – just think of the pump and get going. Stand upright and hold a barbell with an underhand grip slightly narrower than shoulder width (A). Without arching your back or leaning in, curl the barbell up to your collar (B). Lower slowly.
PHOTOGRAPHY: PHILIP HAYNES | MODEL: LEE MCLAUGHLIN AT W ATHLETIC | GROOMING: SUSANA MOTA | SHORTS HUGOBOSS.COM; TRAINERS NIKE AT JDSPORTS.CO.UK | BODYMAX PRO LEATHER DIPPING BELT POWERHOUSE-FITNESS.CO.UK
12 MEN’S HEALTH
SUMMER-PROOF TORSO 3A-3C BAR PREACHER CURL 03b\ 03b EZ3 SETS OF 12, NO REST Go straight over to a preacher station and adopt the same grip on an EZ bar. Push your elbows into the support as you curl the bar to your chest (A). As per the first tri-set, this prevents swinging to isolate your biceps. Lower slowly to full extension (B). Keep your core tensed to remain stable on the preacher, and remove the need for confessions later.
HAMMER CURL 03c 03c\ALTERNATING 3 SETS OF 12, 90SEC REST The final move will burn out your tired arms. Stand with a weight in each hand using a neutral grip, like you’re holding a hammer. Lift one weight to your chest (A), and avoid leaning in. Lower; lift the other (B). Alternate for 12 reps. Ready for your shake? Dean’s recipes, over the page, will set you up for the next session – which is tomorrow, by the way.
MEN’S HEALTH 13
MEAT-FREE FUEL FOR GYM ANIMALS
Dean’s pescetarian, dairy-free plan nets you the same nutritional beneﬁts as carnivorous fare, but with extra ﬂavour (and bonus ethical cred). Hooked? This is your daily haul
5am Smash Your Micros The day’s first feed should replenish your body with the micronutrients it needs for recovery. This blend of supps and fresh foods provides a vitamin hit that supports both mind and muscles.
TIME TO MAKE
• Neat Nutrition vegan protein powder, 1 scoop • Optimum Nutrition glutamine, 5g • Bulk Powders leucine, 4g • Neat Nutrition creatine monohydrate, 4g • Kale, 20g • Avocado, ¼ • Lime juice, 10ml • Coconut water, 1½ cups
5 minutes EFFORT
5:30am Make A Fresh Start Halve, pit and thinly slice an avocado. Layer it onto smoked salmon and asparagus spears. Now whisk three eggs, season and scramble in a pan. Spoon on top of the fish and veg, then dig in. 514kcal, 39g protein, 10g carbs, 35g fat
EASY NUTRITIONAL VALUES
256 kcal 27g protein 25g carbs 6g fat
1/ Tip everything into a blender and blast on full power until the mix is smooth enough to drink. Not in possession of a proper blitzer? Check out our gear selection on p44.
Fruitful Bounty Use the same supps as before, but this time blend with 75g of Bulk Powders Vitargo, fresh berries and 400ml of almond milk. If it comes out too thick or lumpy, add a splash of water. 505kcal, 28g protein, 88g carbs, 5g fat
7pm Fishing For Size A big haul of slow-release carbs in the evening will make sure you sleep well throughout the night, prepping your muscles to work hard the next morning. Time to double up.
TIME TO MAKE
• Sweet potato, minutes 3 medium, peeled • Wholegrain rice, EFFORT 250g • Cod fillets, 2, cubed • Kale, 80g, shredded • Asparagus spears, NUTRITIONAL VALUES 3, chopped
1183 kcal 102g protein 166g carbs 11g fat METHOD 1/ First, get started on your double hit of carbs: drop the potatoes in a pan of boiling water, simmering the rice in a separate pan. Cover until cooked – roughly 20 minutes. Test as you go.
THE KNOWLEDGE EXPERT Natural Fitness Food, available from London’s Third Space gyms, provided fitnessfocused meals and nutritional guidance CONTACT thirdspace.london/soho /natural-fitness-food
9pm Sleeping Giant A final shake will polish off your macros and refuel your body. Use the same supps, this time with mulberries, 60g of oats, 1tbsp peanut butter and 400ml of almond milk. 514kcal, 41g protein, 52g carbs, 17g fat
PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS | FOOD STYLIST: TAMARA VOS
2/ Spritz a non-stick frying pan with cooking spray and fry the cod over a medium heat for two minutes each side. Toss everything together with the raw asparagus and start gorging.
MAKING UP THE NUMBERS HARD-GAINERS GET NO LET UP: DEAN STILL HAD AN EXTRA 1228KCAL TO EAT AFTER THIS. PORRIDGE FROM PRET A MANGER AND POST-TRAINING FEEDS FROM NATURAL FITNESS FOOD FINISHED THE JOB
DAILY MACRO TARGETS 4200
MEN’S HEALTH 15
FREE-RANGE SUPPLIES Dean’s organic supplements primed his body for intensive workouts and complemented his clean-eating campaign. If you’re going to tackle heavy weights, give your muscles the nutrients they need to recover MEAN AND GREEN NEAT NUTRITION VEGAN PROTEIN £34 Your best friend when it comes to bulking, helping keep your foot on the gas in the gym. Made using organic hemp and pea protein, this packs 25g of muscle fuel per scoop and less than 1g of sugar. Use first thing, pre- and post-workout, and before bed.
INSTANT ENERGY BULK POWDERS VITARGO £10 This sugar-free carbohydrate supplement, produced from barley starch, replenishes muscle glycogen stores faster than sugar-based post-workout carbs. After a tough session, this supp ensures you aren’t left incapacitated for the rest of the day.
PHOTOGRAPHY: PAVEL DORNAK AT HEARST STUDIOS
DAMAGE LIMITATION OPTIMUM NUTRITION GLUTAMINE £30 An essential amino acid, L-glutamine is vital for repair and protein synthesis. Basically, you’re not going to get very far without it. Intense training depletes your levels, so top up post-workout and before bed for maximum growth potential.
NATURAL POWER OPTIMUM NUTRITION AMIN.O. ENERGY £28 In a market full of chemically enhanced pick-me-ups, it’s refreshing to find a natural source of energy. The 160mg of caffeine in this supp is from green tea and coffee, for a kick without the down side. MENSHEALTH.CO.UK
MH PRESCRIPTION Dean’s all-natural shakes gave his muscles exactly what they needed to repair and refuel 05:00 First thing: One scoop Neat Nutrition vegan protein, 4g Neat Nutrition creatine, 5g Optimum Nutrition glutamine, and 4g Bulk Powders leucine 18:30 Pre-training: Two scoops Optimum Nutrition AmiN.O. Energy 21:00 Post-training: One scoop Neat Nutrition vegan protein, 4g Neat Nutrition creatine, 5g Optimum Nutrition glutamine, 4g Bulk Powders leucine, as well as 75g of Bulk Powders vitargo 22:00 Before bed: Scoop of Neat Nutrition vegan protein, 5g Optimum Nutrition glutamine, and 4g of leucine
MEN’S HEALTH 17
THE WEIGHT IS OVER
LIFT YOUR BODY TO A NEW LEVEL
Years of dodging the weights room meant our cardio-obsessed ﬁtness editor, Jack, was conﬁned to a skinny physique – and reluctant to change his habits. Gymnastics training provided an ideal physical and mental stimulus to bulk up his frame without frying his brain
“By the time I had nailed muscle-ups and L-sits, the size was there to see” created a programme designed to reap corded muscle, not the puffy look of classic strength training. The best bit is that we barely mentioned the overarching objective of building muscle. Focusing on gymnastic skills meant we were developing strength to achieve certain moves, all the while steadily crafting an athletic frame. By the time I could nail muscle-ups and L-sits, the size was there to see. 18 MEN’S HEALTH
And, let’s be honest, those moves look better than curls on Instagram, too. What I achieved in just 10 weeks is proof that you don’t need to chain yourself to the bench to build mass. Try a sample workout from my plan (over the page), and you can upgrade your body en route to becoming a more mobile and athletic man – providing you’re willing to sweat. Don’t just bulk up; be proud of how you got there.
WEIGHT 81.1KG MUSCLE 41.2KG BODY FAT 10.7% ARMS 12IN CHEST 40IN
WEIGHT 84.3KG MUSCLE 45KG BODY FAT 7.1% ARMS 13.2IN CHEST 42IN
PHOTOGRAPHY: PHILIP HAYNES | STYLING: ABENA OFEI | GROOMING: CHLOE EDWARDS | JACK WEARS: TRACK PANTS, MARKSANDSPENCER.COM GELKAYANO 22 TRAINERS ASICS.COM
onfining myself to the weights room for 10 weeks sounded, to me, like a prison sentence. Sure, building a beach-worthy physique appealed, but there’s a difference between the aesthetic goal and the tedious road you have to walk to get there. Fortunately, my trainer Bruce Butler agreed. Fusing calisthenics with bodybuilding principles, he
THE WEIGHT IS OVER
THE KNOWLEDGE TRAINER Bruce Butler VENUE Motus Strength ETHOS “Gymnastic training is incredibly well suited to hypertrophy thanks to its combination of concentric, eccentric and isometric muscular contractions – basically, you can work individual muscles to failure in multiple ways. For Jack, that meant focusing on keeping certain muscles under tension for as long as possible – arms, shoulders and abs, predominately. Which is not a bad trio.” CONTACT @brucetherapy
MEN’S HEALTH 19
DEFINITION OF STRENGTH
Combining gymnastic staples with bodybuilding methodology, this was a banker session for Jack to pack on lean size with no unnecessary bulk. The pull-up variations will carve out your upper body, for a physique as athletic as it looks TIME TAKEN 1 HOUR
MUSCLES WORKED CORE, BACK, BICEPS
JOIN THE CLUB ENTER YOUR CODE TO RECEIVE YOUR OWN 10-WEEK TRANSFORMATION PROGRAMME
1.2 INCHES TO HIS ARMS
16 /06/20 6 0 : E T DA 20 MEN’S HEALTH
BEACH-READY ABS 1-2B KNEE RAISE 01 \HANGING 01 4 SETS OF 8 REPS, 30SEC REST From a deadhang (A), slowly raise your knees toward your chest (B). Brace your glutes and shoulders to make sure you aren’t swinging into the move, and focus on tucking your pelvis in to strengthen your lower abs. Even basic gymnastic moves need a strong core for strict form, and this exercise is the best way to build it. Raise your game.
A A GRIP PULL-UP 02a\ 5 SETS OF 1-3, NO REST 02a FALSE
02b\ 5 SETS OF 5-8, 2MIN REST 02b CHIN-UP
A false-grip (see p29) effectively shortens your arm, reducing the required effort and allowing you to pull higher. That doesn’t makes it easy, though. Hang from the rings (A) and pull up, turning your hands in to finish with the rings either side of your chest (B). Reverse to lower slowly, then go again.
Back to the pull-up bar. Take an underhand grip (A) and pull your chin up and over the bar, keeping your abs and glutes tensed (B). Lower, slowing the move to increase your time under tension. That extra strain is needed to make your muscles adapt. Do your reps, take a break, then return to the rings.
MEN’S HEALTH 21
PT 06.2016 TRI-SET
FALSE-GRIP ROW 3 SET OF AMRAP, 15SEC REST
Focus on slowing the tempo: three seconds to lower, one second to rise. With your feet on a box, adopt the false grip and raise your hips so you’re parallel to the ground. As you lower, turn your hands out so your palms are forward (A), then twist them back in as you lift (B). Punch out as many reps as possible (AMRAP), then rest 15 seconds before moving on.
PHOTOGRAPHY: PHILIP HAYNES | MODEL: LEE MCLAUGHLIN AT W ATHLETIC | GROOMING: SUSANA MOTA
ROW HOLD 03b FALSE-GRIP 03b\ 3 SET OF AMRAP, 15SEC REST Adopt the same start position. Your tempo is faster this time: one second up and down. When your muscles can take no more, pause at the halfway point and hold the position for as long as you can. After back-to-back sets of rows, your biceps will be screaming – but hang in there. Tension is what triggers new growth. And the results will be worth the wait.
22 MEN’S HEALTH
BEACH-READY ABS 3A-3C
BODY FAT WAS
FALSE-GRIP ROW 03c\NEGATIVE 03c 3 SET OF AMRAP, 15SEC REST We’re not quite finished with you yet. From the start position, lower as slowly as you can (A). At the bottom of the rep, plant one foot to step back up to the top (B) before lowering again. Concentrate on maintaining the false grip as the lactic acid begins to set in – if you can maintain form with burning muscles, your next session will be much easier. Trust us.
MEN’S HEALTH 23
BEACH-READY ABS 4-5
FRONT LEVER 04 04 \TUCK 4 SETS OF 10SEC, 20SEC REST Repping this simplified version of a front lever will work your lower core for a total six-pack – but it’s far from just hanging around. With a shoulder-width grip, pull your knees up, rotating your shoulders to end hanging upsidedown (A). Now slowly reverse the movement until your knees are just under the bar (B); hold for 10 seconds. Feeling strong? Extend one leg at a time. Show-off.
THE CAT 05 SKIN 05 \ 5 SETS OF 2 REPS, 60SEC REST With your shoulders, ahem, ‘warmed up’ you can really test their range of motion. Grab the rings and lift your knees (A). Rotate at the shoulders until your chest is parallel to the ground, legs extended (B). Slowly reverse, keeping your core tight. True, you won’t find this move in any regular exercise plan, but the lean muscle you’ll build is far from a gimmick.
MEN’S HEALTH 25
The proven bodybuilding staples of meat, rice and vegetables served Jack well. It’s the most efﬁcient – and least expensive – way to make hitting your macros a routine matter 7am Strong Start Eat as you mean to go on: simply. Blend milk, oats, a banana, PhD Pharma Whey, ½ scoop of Udo’s Choice Beyond Greens and honey. Fastand slow-release carbs will kickstart growth. 617kcal, 45g protein, 89g carbs, 11g fat
12pm Keep It Simple Chicken and chips? Damn right. Cut carrots and spuds into wedges and add coconut oil. Season the chicken and bake with the chips for half an hour at 200°C. Serve with 100g broccoli. 512kcal, 41g protein, 65g carbs, 11g fat
10am Fuel For Growth
This titanic bowl of porridge provides a big hit of carbs, filling your muscles with glucose to set them up for the day. Cinnamon will balance out your blood sugar, so don’t worry about the honey.
Rice Your Muscles Bake a chicken breast, as before, while simmering 200g brown rice in a pan of water. Both will take roughly 35 minutes to cook. Plate up with broccoli for a dose of immunity-saving vit C. 639kcal, 44g protein, 98g carbs, 7g fat
TIME TO MAKE
• Oats, 400ml • Milk, 400ml • Honey, 2tsp • Cinnamon, pinch
4 minutes EFFORT
EASY NUTRITIONAL VALUES
767 kcal 31g protein 127g carbs 16g fat
EXPERT Cooking in bulk means shopping smart. The Great British Meat Co delivers quality, free-range packages of, well, British meat CONTACT
1/ Mix equal parts of oats and milk in a bowl (or soak the night before), then microwave for two minutes. Give it a stir and blast for another 30 seconds. 2/ Drizzle with honey and a dash of cinnamon – it’s easy, tasty and perfect for packing on muscle mass.
8:30pm 8:30 Finishing Touch A steak makes a nice change from poultry, and spuds pack low-GI carbs to feed your muscles all night. Consider steak frites a reward for being so regimented with your gym routine.
TIME TO MAKE
• Potato, 460g • Coconut oil, 2tsp • Broccoli, 100g • Large rump steak • Salt and pepper
50 minutes EFFORT
MED NUTRITIONAL VALUES
904 kcal 64g protein 113g carbs 24g fat METHOD
PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS | FOOD STYLIST: TAMARA VOS
1/ Cut the potatoes into wedges as before, toss in coconut oil, then bake at 200°C. It should take 35 minutes, but if the chips are piled high in the tray, make sure to give them a good toss halfway through cooking. 2/ When the chips are done, boil the broccoli in salted water and heat more coconut oil in a griddle pan. Let the steak sizzle for about two minutes on each side. Enjoy – you’ve earned this.
MAKING UP THE NUMBERS JACK ATE AN EXTRA BOWL OF PORRIDGE (HALF THE SIZE) AND DOWNED A POST-GYM PROTEIN SHAKE FOR ANOTHER 581KCAL. IF YOU WANT MASS, THE FOOD TRAIN CAN’T FALTER
DAILY MACRO TARGETS 4020
MEN’S HEALTH 27
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
PHOTOGRAPHY: PHILIP HAYNES | STYLING: ABENA OFEI | GROOMING: CHLOE EDWARDS | SHORTS NIKE AT MRPORTER.COM | TRAINERS ASICS.COM
LEAN AND CLEAN FALSE TRUTH A false grip has the curve of the ring running from your palm to the crook of your wrist, with your third and fourth fingers bearing the brunt of the actual grip. Although it might feel unnatural at first, this is the basis of more advanced moves on the rings, so get used to it now. Chalk will help.
Swinging into a rep puts you at risk of injury – leaning in, however, is a different story. Keep locked tight throughout the pull and simply tilt forward at the top slightly, opening your chest. Hold that top position for a second or two to engage more muscle, for extra growth.
DON’T BE A JERK THE LONG DROP For a strict rep, start in a deadhang, keeping your core tense, but letting your scapula drop as far as you can. The extra range in your upper back will engage your lats when you pull up, rather than relying solely on your biceps. You’ll gain height and power.
Avoiding jerking by fully locking your core; the tension makes your body a single, static weight, which is easier to lift. Instead of squeezing your abs, try to pull your pelvis higher, tuck your stomach and tighten your glutes – the staple hollow body position.
20 FORM MASTERCLASS
BEYOND THE BAR
The kilos Jack could add with a weight belt by week 10
Build your shoulders and biceps faster with false-grip pulls on the Olympic rings. PT Bruce Butler has your cheat sheet
MEN’S HEALTH 29
YOUR SUPPORT PACKAGE Quality, natural nutrition is crucial, but to maximise your training, nothing should be left to chance. Jack’s stack prioritised nutrients that aid joint recovery and ensured he kept up with the volume of training needed to build muscle SWAP OUT WD-40 MH LAB JOINT ENDURANCE £13 Not only does the underused mineral zinc contribute to a healthy bone structure, but according to a study in the Open Respiratory Medicine Journal, it also increases your immunity. This daily supp provides your RDA, along with vitamin C – key for maintaining healthy cartilage.
CREATE POWER PHD CREAPURE £16 Each capsule packs 700mg of creatine monohydrate, the most rigorously tested variation. It increases protein synthesis by pulling water into your muscle cells, ramping up muscular endurance to cope with bodyweight circuits designed to fatigue you quickly.
PHOTOGRAPHY: PAVEL DORNAK AT HEARST STUDIOS
GET WHEY AHEAD PHD PHARMA WHEY £60 It’s tempting to plump for a carb-rich, all-in-one protein mix, the problem is you don’t really know what else is lurking in the ‘matrix’. Opt for a whey described as just that: whey. Highgrade protein with no nasty surprises.
GREEN GIANT UDO’S CHOICE BEYOND GREENS £25 Increasing your protein is only helpful if you can process it, especially while your muscles are still adapting. The enzymes in this blend of alfalfa and spirulina will improve the absorption of your new diet. It’s your own version of Popeye’s spinach. MENSHEALTH.CO.UK
MH PRESCRIPTION Follow Jack’s daily supplement guide, designed around nutrients that will help you keep pace with your tough new training plan and stay bulletproof 06:45 Pre-breakfast: Two capsules of Joint Health and two capsules of PhD Creapure 07:00 In your morning shake: Two scoops of Pharma Whey and one scoop of Udo’s Choice Beyond Greens 12:30 Pre-lunch: Two capsules of Creapure 19:30 Post-workout: Two scoops of Pharma Whey 21:00 Post-dinner: Two capsules of Creapure
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The odd bedroom workout wasn’t doing it for style editor Matt. A solid strength regime – and a new mindset – transformed his body in months and primed him for years to come
WEIGHT 71KG MUSCLE 34.7KG BODY FAT 13.9% ARMS 12IN CHEST 38IN
32 MEN’S HEALTH
PHOTOGRAPHY: PHILIP HAYNES | STYLING: ABENA OFEI | GROOMING: CHLOE EDWARDS | MATT WEARS: SHORTS NIKE AT MRPORTER.CO; METCON 2 TRAINERS NIKE.COM
WEIGHT 75KG MUSCLE 39KG BODY FAT 8.9% ARMS 13.2IN CHEST 40IN
CHANGE FOR LIFE
1.2 INCHES TO HIS BICEPS
AFTER SHOT: TRACK PANTS BALENCIAGA AT MATCHESFASHION.COM
kinny men, rejoice: I’ve cracked the bulking code. The secret to getting ‘swole’ is… eat more and train harder. Garden, made sure I got the basics right before letting me even attempt Bit obvious? I’m afraid so. But there’s another crucial ingredient: patience. ‘beast mode’. Strengthening my core, teaching me to activate my Change doesn’t happen overnight. glutes and lats and drilling my form, It took five weeks of forcing down calories and bullying my muscles into he gave me a rock-solid base to ignoring the lactic burn before I began build on for the second half of the to notice a difference. But once I did, process. Starting with compound moves such as squats to target as change came thick and fast. many muscle groups as possible, we I’ve been slim all my life and then increased consider myself lucky the load level and in that respect. But “I had to get intensity each this process made it the basics right week. So much so, clear that a month in fact, that where spent doing press-ups before attempting previously I had pre-holiday is not ‘beast mode’” struggled to cope enough to get you with eating 2600 where you want to be. calories a day (see p38), I finished Despite thinking I was in OK shape, up devouring closer to 4000, my first assessment at the gym was courtesy of daily deliveries from all over the place. The muscles in Fresh Fitness Foods. The process my back twinged every five minutes and while I was mentally ready to hit has made me realise that there are no immediate fixes. But if you can the big weights, physically I was not. stick it out for 10 weeks, you’ll see Luckily, my trainer, Russ Harris of results you can be proud of. More Six3Nine Studio in London’s Covent than that, you’ll give yourself a solid platform to build on for the future.
THE KNOWLEDGE TRAINER Russ Harris VENUE Six3Nine, London ETHOS “After assessing Matt, it was clear that his mind was better prepared than his body. Although that may sound negative, it was an ideal starting point: I was ready to coach and Matt was ready to learn. The plan involved adapting standard free-weight exercises for Matt’s ability. The weights and intensity were initially low but the daily stimulus plus a high-calorie diet was enough to add kilos, fast.” CONTACT six3nine.com
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YOUR TIME TO TRANSFORM
There is not a minute to waste when building your summer body. Matt’s legs-heavy session creates the ideal hormonal environment for muscle growth, while spiking your heartrate to burn fat. Even a busy man can get some good work done TIME TAKEN 45 MINUTES
MUSCLES WORKED LEGS, CORE
JOIN THE CLUB FOR ACCESS TO EVERY WORKOUT YOU NEED & EXCLUSIVE BENEFITS, HEAD TO OUR WEBSITE
LEG RAISE 01 \HANGING 01 4 SETS OF 10, 60SEC REST Start with a compound exercise targeting your legs and core together. Keep reps slow and focus on technique. Take an overhand grip on a pull-up bar and begin in a deadhang, pulling your pelvis up to avoid an arched back (A). Contract your abs to raise your legs to 90 degrees (B). The strength you develop here will pay dividends when squatting later.
DAT E: 34 MEN’S HEALTH
06/ 06/ 20
FAST-TRACK RESULTS 1-4
MODEL: LEE MCLAUGHLIN AT W MANAGEMENT | GROOMING: SUSANA MOTA | BODYMAX U100 BIKE AND BODYMAX 2.1M SHRUG BAR POWERHOUSE-FITNESS.CO.UK
SQUAT 02 02 \GOBLET 4 SETS OF 10, 30SEC REST Heavy barbell squats will pack on mass, but loading up the plates is a recipe for disaster if your form is off the mark. Instead, start out with a single kettlebell, conditioning your muscles to work a fuller range of motion. Stand upright and hold the weight by your chest (A). Avoid arching your back as you squat to 90 degrees (B), then press to the top with force.
SPRINT 4 SETS OF 30SEC, 2MIN REST 03 \ 03 CYCLE
LUNGE 04 \WALKING 4 SETS OF 20, 30SEC REST 04
To skim off fat as you go, you need to send your heart rate rocketing. These exercise bike sprints will torch calories for hours to come. Pedal slowly to warm up (A), then at the 30-second mark sprint as hard as you can, keeping low to isolate your quads (B). Continue for 30 seconds. Try not to throw up.
Holding a dumbbell in each hand, stride forward with your right leg, left knee just above the floor (A). Power your left leg forward to step past the right and into a lunge on the other side (B). Keep your core facing forward by pushing your chest out and dropping your shoulder blades.
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PT 06.2016 PIKE 05 05 \TRX 4 SETS OF 10, 60SEC REST Starting in a press-up position with your feet suspended in the TRX stirrups (A), pull your feet in toward your hands while keeping your legs straight. The effort should be in your core, not legs, with your torso ending almost vertical and upside down (B). Lower back slowly: that eccentric tension in your lower abs will help to carve ridges of definition.
02 INCHES TO HIS CHEST
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FAST-TRACK RESULTS 5-8
B STEP 06 06 \BOX 1 SET OF 2MIN, NO REST
BAR DEADLIFT 07 07 \TRAP 3 SETS OF 10, 2MIN REST
Quick crossovers increase mobility, priming your body for heavier barbell squats. With one leg on a bench, step the other to the ground on one side (A) then up and over to the other (B). Your planted leg should be slightly bent to allow the transition. Work for 60 seconds before swapping legs.
These hexagonal bars distribute weight across your body so you can lift more. If your gym doesn’t have one, opt for heavy dumbbells instead. Stand inside the trap bar, knees bent and hinged forward at the hips, gripping the handles (A). Bring your hips forward to stand up, keeping your spine straight (B).
BRIDGE 08 \GLUTE 3 SETS OF 10, 60SEC REST 08 Finally, sit on the floor with your shoulders resting on a flat bench and position a barbell across your hips (A). Holding the barbell with both hands, thrust up, keeping your feet flat on the ground throughout (B). Building strengthen in your hip flexors will improve your lifts across the board. Now hit the showers – your summer body is en route.
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DINE OUT ON BULK ORDERS Fuel your progress with haute-cuisine ﬂavour. Matt’s daily dishes were provided by pro nutritionists using top-quality ingredients. Here is how to deliver yourself the best
6:30am meal Indulge Your Muscles Raw, intensive training doesn’t mean your meals have to taste like spit and sawdust. Pancakes and cream dish up a stack of nutrients for hard sessions.
TIME TO MAKE
• Oats, 60g ��� Vanilla whey, 40g • Egg white, 30ml • Almond milk, 50ml • Banana, 80g • Honey, 10ml • Quark, 30ml • Strawberry whey protein, 10g • Strawberries, 30g • Mint, 2 leaves • Lemon zest, pinch
10 minutes EFFORT
MED NUTRITIONAL VALUES
600 kcal 58g protein 73g carbs 8g fat
2/ Whip the quark with the strawberry protein to create a smooth cream, then top the pancakes. Pile on strawberries, the rest of your banana, mint and lemon zest for a rich breakfast your tastebuds will love as much as your muscles.
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10:30am Eastern Promise Coat salmon in tamari, honey, sesame oil and sesame seeds. Thinly slice carrots, mushrooms and spring onion. Bake it all together, topped with any extra marinade, at 200°C for 12 minutes. 325kcal, 21g protein, 20g carbs, 18g fat
PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS | FOOD STYLIST: TAMARA VOS
1/ Blend the oats, vanilla protein, egg white, almond milk, 50g of banana and the honey until smooth; that’s your pancake mix. Heat a non-stick pan with coconut oil and pour in the mix – you’ll have enough for two – cooking evenly until it turns golden on the outside.
8pm Fitter Comfort Food Dig into this modified cottage pie, packed with mouth-watering flavour. It’s heavy on carbs but light on fat to help your muscles repair and grow.
1:30pm Spag Ops Dice garlic, celery, leek and onion, then sauté in oil. Add turkey mince and stir on a high heat; add tomatoes and basil when the meat is browned. Serve with gluten-free pasta and courgetti. 749kcal, 43g protein, 94g carbs, 22g fat
4pm Choco Blocks Blend cacao, chocolate whey, egg, quark, vanilla essence and IMO syrup. Bake a mix of ground almond, coconut, honey and oil until golden, then add the topping. Bake for 15min; chill in the fridge. 369kcal, 25g protein, 25g carbs,18g fat
TIME TO MAKE
• Celery, 10g • Leek, 10g • Onion, 10g • Black garlic, 10g • Coconut oil, 5ml • Diced beef, 120g • Tomato paste, 10ml • Beef stock, 50ml • Purple potato, 100g • Brussels sprouts, 100g, leaves separated • Pomegranate seeds, 10g • Red chilli, 5g • Pea shoots, 10ml
50 minutes EFFORT
MED NUTRITIONAL VALUES
561 kcal 48g protein 51g carbs 17g fat
METHOD 1/ Finely chop the celery, leek, onion and garlic, then sauté in a large pot. Give it a few minutes for the flavours to infuse, then add the beef until browned. Turn the heat down and add the tomato and stock. Let it braise for 30 minutes. 2/ Now, for some less traditional but perfectly suited ingredients. Boil the potato with the skins on, then peel while hot. Grill the sprout leaves and use them to top your mince and spuds along with the pomegranate, chilli and pea shoots.
THE KNOWLEDGE EXPERT Chef at Fresh Fitness Food, Caspar Rose is a pro at creating flavourful meals that meet his clients’ specific macro requirements
DAILY MACRO TARGETS 2604
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01STRONG TO THE CORE
A study in the journal Current Opinion in Clinical Nutrition & Metabolic Care confirmed the link between essential amino acids and building muscle mass. Although this is news to few, the study also confirmed that whey protein is among the richest sources – some more so than others. Bulk Powders includes leucine and glutamine in its premium Informed Whey powder, alongside probiotics to facilitate efficient digestion.
30G The maximum amount of protein you should consume per meal or snack, the University of Texas says
WHEY AHEAD OF THE GAME GET AN ADDED EDGE IN YOUR CHALLENGE BY SOURCING QUALITY PROTEIN TO FUEL YOUR JOURNEY. IT’S THE EXTRA 10% YOU NEED FOR THE RESULTS YOU’RE AFTER
02 HOLISTIC REPAIR
Any gym bro can tell you how important protein is when building muscle. But new research in the American Journal of Clinical Nutrition found it also aids bone health, digestive function and insulin balance, among other processes vital to maintaining health during regular training. Crucially, the same study suggests protein quality is just as important as a higher intake. You know, like 200g a day.
Informed Whey contains a massive 24g of quality protein per serving, with a higher protein percentage than other brands can boast. If you’re trying to put away 200g a day – which you need to be, when bulking – supplementary assistance will prove invaluable.
MEN’S HEALTH READER OFFER An exclusive £110 collection for just £59.99
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LOAD UP ON GAINS
PHOTOGRAPHY: PHILIP HAYNES | STYLING: ABENA OFEI | GROOMING: CHLOE EDWARDS | SHORTS NIKE.COM | TRAINERS NIKE.COM
Unlock the transformative beneﬁts of heavyweight back squats with coach Russ Harris’s guide to safer technique. Focus on lifting explosively and lowering slowly for the full shot of bodybuilding hormones
CORE OF THE ISSUE
PLAY IT STRAIGHT Maintaining a straight spine while you lift is vital – make sure you load the barbell appropriately, so that the tension you feel is through the quads and glutes, not your lower back. Draw your pelvis forward as you sink to avoid over-arching.
EYE THE PRIZE When you’re ready to squat, lower down with your core engaged and eyes forward – it’ll help keep your back straight. At the bottom of the move, push back up with your glutes and quads, driving through the centre of your foot, not the balls or your heels.
To stay stable as you go into the move, focus on tensing your core. This will work your abs and helps reduce the pressure on your back. As a result you’ll be able to lift more, releasing more testosterone for extra muscle growth.
700% The increase in Matt’s squat load, up to 4x10 reps at 32kg
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THE FIRST STACK If you’re new to the gym, keep your supps simple – it’ll help your muscles adapt to new work. Matt’s range accelerated his recovery and muscle growth beyond anything he’d achieved before CRITICAL MASS THE PROTEIN WORKS TOTAL MASS MATRIX £12 If you’re struggling to meet the calorie target required for bulking, a carb shake stops you falling short. This mix of maize, oats and maltodextrin packs both instant and slow-release energy, so you can stay on form no matter what time of day you’re training.
DOUBLE-EDGED SWORD THE PROTEIN WORKS CREATINE £5.69 Creatine supercharges your performance, but can be hard on your stomach – Matt had to pack it away after three weeks when it began causing issues. To keep the strength benefits without the cramps, cycle through two-week periods of daily doses, followed by two pill-free weeks.
PHOTOGRAPHY: PAVEL DORNAK AT HEARST STUDIOS
WELL PREPPED MONKEY NUTRITION KOBA £36 If you’re not a morning person, pretraining powders packed with caffeine and L-carnitine can help turbo charge early sessions before work. This is a high concentration, so don’t take after 3pm unless you plan on pulling an all-nighter.
VITAL MINERALS MEN’S HEALTH MULTI-FIT £13 Ramping up your training from zero to 10 takes its toll on your body, but taking a multivitamin will ensure you have the nutrients you need to rebuild and stave off illness. As well as fuelling your defences, this one helps reduce fatigue. MENSHEALTH.CO.UK
MH PRESCRIPTION Keep your muscles stocked up with essential amino acids by following this breakdown of Matt’s supp intake. It will shorten recovery times and power your muscle growth 06:30 Pre-breakfast: Two capsules of creatine 08:30 Pre-workout: Two scoops of Koba for training 10:30 Post-training: Two scoops of Total Mass Matrix and two capsules of Multi-Fit 14:30 Afternoon snack: Two scoops of Total Mass Matrix 21:00 Post-dinner: Two capsules of creatine
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SWEATED & TESTED
THE TOOLS FOR THE JOB Constructing a towering physique is easier with the right equipment. Our men put plenty to the test – this is your best to bag results
“My blender was essential throughout this process, helping me hit my 4200calorie target. This model’s dishwasher-safe jug, blades and ‘to-go’ bottles make it one of the more convenient options on offer. All I need now is a dishwasher.” Dean Vitamix S30 £349 vitamix.co.uk
KEEP SWINGING “New to calisthenics? Your range of motion will need work, so ensure your clothes aren’t restricting you, too. This loose-fitting tank top uses antibacterial fabric to keep your workouts fresh. Besides, what’s the point in building your arms if no one can see them?” Jack Lululemon Tech Tank £52 lululemon.co.uk
“Spotting gradual physical changes was tricky – after all, I see my body every day. Don’t let that kill your motivation. The HealthBox set has an activity tracker, heart rate monitor and Bluetooth scales, which – via an app – provide plenty of helpful data.” Jack Under Armour HealthBox £TBA underarmour.co.uk
PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS
TRACK YOUR GAINS
SWEATED & TESTED
BACK TO BASICS
DON’T CRACK UNDER PRESSURE “Working out on a daily basis will get you very well acquainted with the shower. Aesop’s body cleanser not only smells excellent, the geranium extract will leave your skin feeling invigorated – even if your body’s not.” Matt Aesop Geranium Body Cleanser £17 aesop.com
“If you’re going to live in active wear, at least opt for smarter kit. H&M’s range from David Beckham is athleisure done well – I like these relaxed sweatpants with tapered legs. Whether or not your boss accepts your excuse for showing up at work in joggers is another question.” Matt H&M David Beckham Bodywear £30 hm.com
ENERGY KICKS “The varied and evolving nature of my training sessions demanded a pair of trainers that could keep up as I made the transition from calisthenics and heavy tri-sets to explosive sledge pushes and all-out sprints on the treadmill. These are lightweight, tractive and, honestly, just plain cool-looking.” Dean Nike Free Trainer 1.0 £69 store.nike.com/gb
MEN’S HEALTH 45
EVOLUTION OF MAN
PT 06.2016 06.2015
CHANGING TIMES Before you sign up to the Beach Body Club and begin your own transformation, we’ve set out the trials and tribulations our trio faced throughout their 10-week mission. This is how you can overcome them. See you by the pool
01 GENTLY DOES IT WEEK
Starting is the hardest part, so begin with light weights and spend week one nailing your form. Visit the Beach Body Club webpage for tuition on all moves listed. Remember, this is a marathon, not a sprint.
02 MOBILE HACKS
Daily mobility training helped loosen Jack’s aching joints. Bend forward and rest the side of your hands on a horizontal surface. Push down hard with
straight arms for 10sec. Now, from the same position, raise your hands as much as you can for 10sec. Even a few inches is impressive. Repeat twice. WEEK 03 THROTTLE DOWN In week three, Dean worried a shoulder injury might sideline him, but acupuncture proved both effective and surprisingly painless. Not the alternative
sort? Lay off the painful area(s) for a session or two to let the afflicted muscles recover. Taking care of yourself now will pay off in the long run.
05 THE PLATEAU WEEK
If after five weeks you haven’t seen much progress, don’t despair. Matt’s muscle mass began to plateau and his body fat percentage crept up, but
working on the tempo of his reps was key. Slowing the eccentric – downward – phase raised the workload on his muscles. He was soon back on an upward curve.
07 MICRO GOALS, MAX EFFORT The toughest stage to maintain motivation. Set yourself micro goals that can be achieved more noticeably – for Jack, that was a case of getting gymnastic
moves under his belt. More of a bar man? Pick a target weight for your squat, deadlift or bench press and concentrate on increasing your 3-rep max.
WEEK 10 WELL-DESERVED BREAK Congratulations! You’ve made it – now, take at least a week off. Stretch it to two if you feel like a real holiday. Research from Medicine & Science in Sports
46 MEN’S HEALTH
& Exercise found 14 days of rest had little effect on lifting performance or aesthetic gains, so you can rest easy and enjoy the spoils of your victory.
ILLUSTRATIONS: ALCONIC AT SYNERGY ART
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