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GET RIPPED WITH OUR OUTSIDE #FITSPO GUIDE!

p86

07

JULY 2016 £3.99

9 771356 743132

SLAM BODY FAT! The Lunchtime HIIT That Will Transform Your Body

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OUR CAMPAIGN JOIN !

HEALTHY BODY HEALTHY MINEGAP #MENDTHD

Learn Exactly How

ANDY MURRAY Became Britain’s Fittest Athlete

HUGE ARMS

ONE MOVE, BARE GAINS

FIGHT BACK! Knock Out A New 6-Pack NUTRITION

HOT MUSCLE SUPPS FOR YOUR BARBECUE WEIGHTLOSS

USE WORK STRESS TO BOOST METABOLISM MONEY

FAST & FILTHY 6-PACK MEALS Put The Abs In Kebabs!

BECOME A TECH BILLIONAIRE ANDY MURRAY, 29, THE BEST OF BRITISH


07/16 HEALTHY BODY, HEALTHY MIND

MUSCLE

FITNESS

WEIGHTLOSS

P34 FRIEND OR FOAM?

P31 VIT FOR PURPOSE

P37 SWEETENING: THE TRUTH

Rolling tight muscles might not be worth the pain. MH irons the knots from the facts

A hard-hitting dose of vit C can supercharge your stamina. Halftime oranges it is, then

Sure, saccharine sachets are calorie-free, but we find out how they stack up vs sugar

P71 YOUR SAUCE OF STRENGTH

P56 COURTING SUCCESS

P49 SHIFT SERIOUS WEIGHT

This hot barbecue supp will spice up your gym sessions, as well as your sausages

Andy Murray tells MH how he keeps his game on-point as Britain’s fittest athlete

New science overturns gym-bro lore. Here’s how to ‘bulk’ and ‘cut’ at the very same time

P120 THE BARBELL, RELOADED

P123 UPWARDLY MOBILE

P50 BOARD APPEAL

Raise the bar on your training for a fullbody workout with only one piece of kit

Your static warm-up is going nowhere. To stretch your mobility, grab hold of this

Simulated surf-training is making a splash. But is getting ripped up really a shore thing?

STYLE

NUTRITION

HEALTH

P133 CASE ON POINT

P32 RISEN FROM THE DEAD

P45 CHUCKLE REVISION

Upgrade your luggage to carry on in style and get on the conveyor belt to a first-class bump

You can grain and gain. Use our health snob’s guide to bread to get cut with sandwiches

Find out how to ‘roflcopter’ your way to sixpack abs and enhanced memory function

P135 THE INSIDE TRACK

P42 PUT THE ABS IN KEBABS

P67 A SHOT IN THE ARM

Mix sartorials with sportswear (honestly) for this season’s most unconventional trend

Learn how you can turn late-night fast food into last-minute, beach-body fuel

Why (finally) getting a tattoo could give your immunity an indelible boost

P140 SUN’S OUT...

P119 INSTANT FIREPOWER

P153 IS BREXIT GOOD FOR YOUR HEALTH?

You know the rest. Short-sleeved shirts are on a roll. Find out how you can get tucked in

Feed your muscles in the microwave with our range of Men’s Health Kitchen meals

Economics aside, this month’s quiz tests what the EU really means for your wellbeing

14 MEN’S HEALTH

MENSHEALTH.CO.UK


IN THIS ISSUE YOUR METAMORPHOSIS BEGINS RIGHT HERE

Edible insects’ popularity is swarming. Does the movement have legs? p94

ON THE COVER P29 HUGE ARMS, ONE MOVE Jumpstart your summer body with the Frogger Curl

P41 FIGHT FAT WITH STRESS Harness 9-5 angst to get your metabolism doing overtime

P77 MIND YOUR HEALTH Join Men’s Health’s campaign to make mental wellness both a personal and national goal

P86 OUTSIDE FITSPO GUIDE Trade boring city breaks for adrenaline-fuelled escapes

P108 BE A TECH BILLIONAIRE Your insider’s guide to landing the world’s best jobs in 2016 COVER CREDITS PHOTOGRAPHY DAVID CLERIHEW CLOTHING UNDER ARMOUR

MENSHEALTH.CO.UK

P124 FIGHT CLUB Knockout body fat with our lunchtime boxing HIIT up

MEN’S HEALTH 15


THE EXPERT PANEL THIS MONTH OUR SPECIALISTS BRING YOU HOLISTIC HEALTH ADVICE TO HELP IMPROVE BOTH MIND AND BODY

MEND THE GAP

A CRAWL TO ARMS

GET A CUT ABOVE

ALASTAIR CAMPBELL

ARNOLD VAN HUIS

SHANE MCGUIGAN

As the ambassador for Time to Change, Campbell wants to break the taboo associated with male mental health issues p77

With demand for meat rapidly rising, Prof van Huis warns of the need for, um, ‘alternative’ proteins in years to come p94

Leave love handles on the ropes and go down a weight class with top UK boxing coach McGuigan’s hard-hitting workout p124

EDITOR

TOBY WISEMAN DEPUTY EDITOR

CREATIVE DIRECTOR

PHOTO DIRECTOR

DAVID MORTON

DECLAN FAHY

RACHAEL CLARK

STYLE DIRECTOR

PRODUCTION EDITOR

DIGITAL DIRECTOR

ERIC DOWN

SCARLETT WRENCH

ED VANSTONE

FEATURES EDITOR

ART DIRECTOR

ASSOCIATE EDITOR (STYLE)

TOM WARD

JAMIE SAGE

MATT HAMBLY

COMMISSIONING EDITOR

PICTURE EDITOR

SENIOR DESIGNER

DEAN STATTMANN

CINDY PARTHONNAUD

JESSICA WEBB

STYLE ASSISTANT

SUBEDITOR

SUBEDITOR

RICCARDO CHIUDIONI

CLAIRE GARNHAM

AARON TOUMAZOU

JUNIOR FITNESS EDITOR

CONTRIBUTING EDITORS

JACK HART

DAN MASOLIVER, ALEX HARRIS, JAMIE MILLAR

DEPUTY DIGITAL EDITOR

DIGITAL EDITOR

ASSISTANT DIGITAL EDITOR

TED LANE

ROBERT HICKS

THOMAS LING

GROUP PUBLISHING DIRECTOR

METEORIC WAGES

NET RESULTS

FIGHT DEPRESSION

JULES GRANDSIRE

KEVIN MITCHELL

RICKY HATTON

Unearth the secret to landing a job that’s out of this world with interview tips from the European Astronaut Centre p108

Esteemed sports writer Mitchell asks this month’s cover star what it takes to become Britain’s most powerful athlete p56

Read how hitman Hatton put the depression that followed the loss of his titles on the back foot, then came out swinging p80

SALES DIRECTOR BRAND DIRECTOR FASHION BRAND EXECUTIVE GROUP CREATIVE PARTNERSHIPS DIRECTOR CREATIVE PARTNERSHIPS DIRECTOR CREATIVE PARTNERSHIPS ART DIRECTOR CREATIVE PARTNERSHIPS ART EDITOR 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… 7 PERSONAL TRAINERS

4 AUTHORS

7 RECRUITMENT SPECIALISTS

2 UNIVERSITY PROFESSORS

7 ENTOMOPHAGISTS

1 DE-STRESSING OFFICER

7 STYLE AUTHORITIES

1 CRICKET FARMER

6 TOP BRITISH SPORTS STARS

1 DERMATOLOGIST

5 RESEARCH SCIENTISTS

1 POLITICAL AIDE

5 TOP-TABLE CHEFS

AND 1 NATIONAL TREASURE

TOTAL

55 EXPERTS

16 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 JULY’S GUEST EDITOR ADDRESSES MATTERS OF THE MIND

It is a crucial time for mental health. I think we all recognise that, as a nation, we are talking and thinking about the subject more than we ever have done. It has become part of the national conversation, higher on the political, cultural and educational agenda than ever before. The government is pledging more support for those living with poor mental health and schools are beginning to understand how important it is to provide information to the young that helps with their mental health issues.

AUTHOR, ACTOR AND ACTIVIST, STEPHEN FRY HAS LONG CHAMPIONED MENTAL HEALTH ISSUES

But there is a great deal more to be done. People are being failed every single day, and many lives are being ruined due to a lack of support and the stigma that still seems to be attached to living with a mental health problem. Having a mental health problem – such as OUR CAMPAIGN JOIN ! depression, bipolar disorder or schizophrenia – shouldn’t be any different to having a physical health problem. If we broke our leg, we would seek support and not be ashamed. Most of us can comfortably tell people that we have a chronic condition such as asthma, but we still find it harder to say we have a chronic condition such as depression.

HEALTHY BODY HEALTHY MINEGA #MENDTHD P

Changing this would affect more than social ease – it would put us on the road to dealing properly and effectively with our collective mental wellbeing. For there is a real crisis afflicting our country and we urgently need to tackle it.

PHOTOGRAPHY: CLAIRE NEWMAN-WILLIAMS, PAVEL DORNAK

THE HEALTH OF YOUR MIND AND BODY ARE INHERENTLY LINKED

How wonderful and appropriate it is, then, that the editorial staff of Men’s Health should be working with Mind to put out this very special edition. Wonderful because at a stroke the magazine’s title word ‘Health’ is being used to apply to mental as well as physical wellbeing. Appropriate because, as you will read, the mental health of young men in particular leads to suicide rates in this country that are desperately worrying. It is appropriate in another way, too, at least to one like me with an old-fashioned classical education. Because the word ‘Mens’ just happens to be the Latin word for ‘Mind’. It was meant to be.

STEPHEN FRY PRESIDENT, MIND MEN’S HEALTH 19


ASK MH KICKSTART YOUR SUMMER FITNESS GOALS THE BIG QUESTION

TRY ME ON

ME, ME, ME! PICK ME!

I’M BEST LOOK OVER HERE

Q MY RUNNING SHOES ARE SHOT BUT I CAN’T CHOOSE A NEW PAIR. WHAT’S MY BEST BUY? PAUL, SEVENOAKS

It’s true that shoe manufacturers update their models more frequently than Apple does its software, even if said updates amount to little more than some slightly new colourways. But if your trainers genuinely seem to have gone the distance then trading up is as important to your health as it is your swag. The shoes on your feet play a big role in protecting your pelvis and hips,

MENSHEALTH.CO.UK

OVER HERE

CHOOSE ME

PERFECT YOUR FIT says physical therapist and postural restoration expert Lori Thomsen. Your muscles, ligaments and tendons can quickly become overstressed if they’re not given proper support. That, of course, leaves you both more susceptible to injury and less competitive on the road. So no matter how dope a pair of new kicks looks, always perform our comprehensive threepoint inspection before buying. If they fail the tests to the right of this page, it looks like you’ve got some more sole searching to do.

i/ PUSH IN THE HEEL When you press the back, it should be sturdy and have very little give. That rigidity helps reduce motion that can tug on ligaments and tendons. ii/ BEND THE SHOE Flex in the middle indicates poor arch support. Arch support maximises your glutes’ push power; flex in the toebox, however, mimics foot movement. iii/ COMPRESS THE SOLE The shoe’s heel cushion should be firm, especially along the outer edge. Solid soles keep you from overworking your ankles and feet, risking injury.

MEN’S HEALTH 21


ASK MH LET US COVER THE PATCHES IN YOUR KNOWLEDGE COULD THAT HAVE BEEN A HEART ATTACK?

SPENCER, HARLOW We wouldn’t want to increase your blood pressure unnecessarily, but yes, possibly. Unwittingly sufering a cardiac arrest is a phenomenon that’s perhaps not quite as phenomenal as previously thought. A recent study of 1800 hearts found 78% of those with scarring consistent with an attack had never been diagnosed as such. This means that what might feel like a skipped beat could actually be a myocardial infarction. Don’t know what that is? Sufice to say it’s a risk to any human heart. An attack won’t always floor you, however. That’s why it’s important to seek help should you feel any random chest pain, nausea, sudden fatigue or discomfort in the neck or jaw. Paranoia is never the best medicine. But in this case, being laissez-faire could prove fatal.

Q

MY WIFE WANTS ME TO GET THE SNIP. WILL IT KILL MY SEX LIFE?

TOM, BURY ST EDMONDS We get it: the betrayed look on Fido’s face post-neutering haunts you still. It’s impossible not to feel some sympathy with your mutt after you’ve lopped of his own best friends. But you are not a dog, and a human vasectomy couldn’t be more diferent. Reported complications are low and arguments against the procedure are, ahem, limp at best. In fact, to allay your biggest fears, new research even suggests both sex drive and frequency tend to increase. One explanation is that you and your partner are less worried about pregnancy and the undesirable side efects of other birth controls, says study author Dr David Guo. Either way, the long and short of it is your worries don’t stand up.

Q

MY CROSSFIT MATES LOOK GREAT BUT I’M NOT SURE I’M BUILT FOR THE BOX…

NEIL, BRADFORD There are few better ways to build muscle and burn fat with summer on the doorstep. Even so, we’d caution against going inside the box without first thinking outside 22 MEN’S HEALTH

AM I NORMAL?

Q I SWEAT. A LOT. EVEN WHEN I’M JUST WALKING TO THE OFFICE. SHOUL I BE WORRIED? RICK, NUNEATON

If you often find yourself greasier than a FIFA exec on a sunlounger, try not to fret the sweat: excess perspiration may be linked to fitness. In a PLOS One study on diaphoresis (medics’ term for sweating buckets) long-distance runners perspired more than sedentary men under the same conditions. So it’s perhaps not so much a cause for concern as a cause for celebration. However, if you’ve turned into The Swamp Thing overnight, best see a doctor, says dermatologist Dr David Pariser. Abrupt sweat – especially when accompanied by weightloss, chest

it. As with all athletic pursuits, your body needs to be fine-tuned before you throw yourself in at the deep end of an overhead squat. CrossFit workouts invariably feature heavy lifts, which will mess with your shoulders and lower back for good if your tekkers is crappers. Use this quick test to check your form before signing up for tomorrow’s WOD.

pain, or night shivers – could signal trouble. A change in your sweat smell can mean infection, while fluxes in body temperature might point to thyroid disease. Soaking the bed could be your body’s way of telling you about lung disease, heart disease, or even cancer. But odds are you’re just genetically prone to soak a T-shirt and you’ve got a handle on your fitness.

BEFORE YOU TAKE THE OVERHEAD LUNGE i/ Stand with your arms at your sides and your feet at hip-width. Breathe deeply then raise both arms, keeping your back and elbows straight, until your arms are by your ears.

ii/ If you’re having trouble with your range of motion, you’re going to need to start stretching your chest and arms before your workouts in order to prime your body.

iii/ Until you can execute the test properly, replace overhead dumbbell or kettlebell moves with stabler highincline exercises to build strength while reducing your chance of injury.

MENSHEALTH.CO.UK

WORDS: ALEX HARRIS | PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS ILLUSTRATIONS: ALCONIC | SHIRT £120 AND TIE £75 BOTH BY ETON

Q


EDITED BY DEAN STATTMANN

10 REACH NEW HEIGHTS OF GYM STYLE PAGE 38

05 DU PAIN AND GAIN PAGE 32

07 WHY SMART MEN DON’T ROLL WITH IT PAGE 34

15 SKEWER KCALS PAGE 42

22 SHIFT REAL WEIGHT

16 J LY 0

PAGE 49

23 PUSH BODY FAT

OVERBOARD PAGE 50

18 SOUND FITNESS GEAR PAGE 46

MENSHEALTH.CO.UK

MEN’S HEALTH 27


SPRINGTIME FOR FITSTERS

A

THE BEST EXERCISE YOU’RE NOT DOING

01 GET DOWN Grab a pair of dumbbells and get into a straight-arm plank. Row the right dumbbell up, keeping your elbow in tight, then lower It back to the floor. Repeat on the left hand side.

Leapfrog your performance goals and build bigger arms as part of the bargain with THE RENEGADE ROW TO FROGGER CURL. It’s the perfect way to jumpstart your summer hat if we told you there was a move that could have your sleeves straining on Friday night and boost your fitness on the five-a-side pitch come Saturday morning? Well, we just did. The ultimate time-saving combination move, the renegade row to frogger curl not only fuses the lower portion of a cardioboosting burpee with an isometric squat and back-stacking row, it effectively crams a dumbbell superset into a single exercise. Of course, we don’t throw the word ‘ultimate’ around without cause; there’s more. “Multi-joint movements recruit more muscle fibres at once, naturally increasing testosterone production while delivering greater neuromuscular and cardiovascular benefits,” says Leo Savage, PT at Third Space in London. “Keeping tension throughout your body will work your core as well as the rotator cuffs in your static arm, which will increase your shoulder strength, too.” Like we said: ultimate. Perform the renegade row to frogger curl until failure at the end of back and biceps sessions, or simply when doing one exercise seems easier than three. Good luck making that illusion last.

WORDS: LOUEE DESSENT-JACKSON | PHOTOGRAPHY: PHILIP HAYNES | MODEL: CHRISTOPHER WHITLOW AT ANDI PETERS’ MODELS GROOMING: SABINE CHAMMAS | NIKE FC LIBERO SHORTS STORE.NIKE.COM, NEW BALANCE VAZEE RUSH NEWBALANCE.CO.UK

W

02 HOP FORWARD Explosively hop your feet to the outsides of your hands. Keep your knees bent and back straight as you lift the dumbbells of the floor and come up into a shallow squat.

WHAT YOU’LL GAIN

03 CURL UP

AMPHIBIOUS FITNESS

Keeping your upper arms still, simultaneously curl both dumbbells to your chest, externally rotating your wrists so your palms are facing up at the top of the movement.

FLY BICEPS

04 KICK OUT Return the dumbbells to the floor with palms facing each other, and hop back to the plank position. Already feel like there’s a frog in your throat? You must be doing it right.

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RIP-IT ROW FORCE

TASTY LEGS

MEN’S HEALTH 29


orange and green-light a serious performance boost DON’T LET FATIGUE RIND YOU DOWN

03

04

SQUEEZE OUT A PB

CARE AND TEAR

CARDIO NEWSFEED 07.2016

TAKE YOUR ENDURANCE LEVELS INTO EXTRA TIME Vitamin C can lift your energy reserves out of the

02 C GOOD RESULTS

DRUGS TEST

SPORTS GELS According to the white coats, some commercial energy gels are no more efective at powering your PB than a handful of raisins. To help you avoid a case of sour grapes, here are the good, the not-bad and the struggly SIS GO ENERGY + CAFFEINE Adding 150mg of cafeine to the usual 22g of quick-release carbs not only restocks your tired muscles but reduces perceived exertion. What’s not to like? Maybe the strong taste. Finish fast Finish last

WORDS: TED LANE | PHOTOGRAPHY: ROWAN FEE | ILLUSTRATION: JAMES GRAHAM

I

THE SUPERMARKET C-LIST

overweight adults exercising for a slimmer waistline – revealed that those supplementing with vitamin C found their training 10% easier and reported a drop in overall fatigue by a gargantuan 55%. If you want to enjoy the benefits without a kitbag full of Jaffas, use our orange- and even kale-free shopping list to vary your tactics. Just remember: even if your old coach isn’t there to tell you to pull your socks up, a 10% easier workout is not an excuse to bunk off.

Add these foods to your shopping basket to bag new gains, minus the tubes of Berocca

PAPAYA 188mg per cup

PARSLEY 130mg per cup

RED BELL PEPPERS BRUSSELS SPROUTS 117mg per cup 75mg per cup

CAULIFLOWER 46mg per cup

Not a cornershop staple, but well worth sourcing. One cup smashes your RDA of 40mg.

Use this gainsy garnish to top past records. Check your teeth before pre-gym selfies.

Carrots aren’t the only houmous dipper. Peppers pack 40 times the veg’s vitamin C.

Albino broccoli is another big hitter – even when it’s smothered in melted cheese.

MENSHEALTH.CO.UK

These great balls of mire should be a dietary staple. Not much of a fan? Cook them with bacon...

••••• •••••

HIGH5 BANANA BLAST High-carb but low-sugar, this sachet is a simple source of muscle fuel. However, without cafeine, every pedal will be as painful as the last. At least you’ll make it to the finish line. Finish fast Finish last

f your last outing for the Old Boys XI left you feeling much more ‘old’ than ‘boy’, then the orange slices of halftimes past may have something to do with it. New research suggests vitamin C not only props up your immune system’s defences, but helps you to push through pain barriers and boot fatigue off the pitch. The Arizona State University study – conducted, not with primary schoolers playing football, rather

A

••••• •••••

HONEY STINGER ORGANIC When it comes to energy gels, the word “natural” isn’t a major selling point. Made from honey, 13g of the gel’s 24g of carbs are sugar, which means the buzz will be short-lived. Finish fast Finish last

••••• •••••

P R E- H A B C L I N I C

Q

I’M WORRIED ABOUT HAVING MY FIVE-A-SIDE SEASON CUT SHORT BY AN ACL TEAR. HOW CAN I KEEP MY TACKLES SAFE? Don’t wrap yourself in cotton wool just yet. American Journal of Sports Medicine research found increasing hip strength is the best way to fend of career-ending injuries. Perform three sets of single-leg hip lifts before the final whistle of your next legs day.

MEN’S HEALTH 31


T HE HE ALT H SNOB’S GUIDE T O...

Af ter year s of the same old ser mon, the br e ad-as-ev il doc tr ine has gone stale. For nu tr it ious, homemade far e you just need to use your loaf. All r ise

01 DU PAIN AND GAINS Doughn’t believe the killjoys. “When you combine organic flour with quality yeast you create a great, nutritious product,” says Michelin-starred chef Keith Goddard. And by getting hands-on at home, you not only cut out the preservatives in shop loaves, but score a thick wedge of benefits, from probiotics to flu-fighting polyphenols. Here’s how to grab a slice of the action without breaking a sweat.

i) RYE This dense, nutty bread is lower in gluten than your average wheat loaf. Plus, Swedish scientists found rye is more satiating, with four-times the fibre.

ii) SODA Going Irish is an easy upgrade: this bread is incredibly easy to prep (“You don’t even have to knead it,” says Goddard) and, unlike its namesake, needs no added sugar. It’s lighter than rye with a clean, ‘vibrant mouthfeel’.

iii) SOURDOUGH The 26.2-miler of bread-making, this loaf requires a degree of commitment. But its lengthy fermentation process – packing in lots of healthy bacteria – makes sourdough great for digestion. It’ll win you top baker’s props, too.

iv) GLUTEN-FREE Whether you’re oficially intolerant or a sucker for hipster trends, gluten-free comes in all shapes and sizes. Fibrous flours like brown rice are often balanced out with flufy potato starch.

02 FLOUR POWER Look past the first bag of Homepride you come across. Artisan producers have been making flour for centuries and, as Goddard says: “Better raw materials make for a better product.” He recommends French or Italian suppliers, and buying organic for improved flavour. If it’s gains you want from your grains, a Food Chemistry review found that proteins in organic flours are more digestible. Store in an airtight container; wholegrains spoil faster. If you’re a baking novice, a bread machine will produce a quality product without the fuss (£150 johnlewis.com). This model has settings for sourdough – incorporating fermentation – plus diamond fluoro-coated blades, so it won’t get battered. If you don’t manage to slice your way through the whole loaf in a day or two (this corrosion-resistant stainless steel bread knife will help, £55 johnlewis.com) you can resurrect stale bread by brushing it with water and baking it at 180°C for three minutes. Risen again, if you like.


05

06

KNEAD TO KNOW

FATS OF THE MATTER

A

03 EARN YOUR CRUST Give your diet some leavened love. Each of these recipes can be made in a breadmaker. As a general rule, you want to add the liquids first, then the dry ingredients. Don’t let the yeast touch the salt. Once you’re done, store your loaf in a bread bin (£32 store.alessi. com) – just don’t wrap it in clingfilm or refrigerate it, as this accelerates the rate at which its starches recrystalise (translation: it’ll get stale faster). No more pretending you were making croutons.

SPREADING THE GOSPEL

i) CARB-LOADER’S SODA INGREDIENTS • Plain wholemeal flour, 250g • Plain white flour, 250g • Bicarbonate of soda, 1tsp • Salt, 1tsp • Buttermilk, 420ml • Sultanas, 1 cup • Rosemary, 2 sprigs

METHOD You could just whack this lot in the machine (use the ‘quick’ function) – but soda bread is simple enough to satisfy even the laziest of chefs. Simply mix in a bowl and score your dough across the top. Bake at 200°C for 30 minutes. “A bread machine can’t get the same crust; for that you need hot air,” says Goddard. Sultanas provide potassium and sugars for faster recovery post-sweat session.

ii) GLUTEN-FREE FLAX LOAF INGREDIENTS • Warm milk, 1⅔ cups • Eggs, 3 large, beaten • Cider vinegar, 1tbsp • Vegetable oil, 3tbsp • Honey, 3tbsp • Rice flour, 1½ cups • Potato starch, 2⅓ cups • Whole flaxseeds, ⅓ cup • Xanthan gum, 1tbsp • Instant yeast, 1tbsp • Salt, 1½ tsp

METHOD “Brown rice gives a nuttiness to the bread, as well as plenty of fibre,” says Goddard. Don’t be intimidated by xanthan gum: it’s a natural ingredient produced by fermenting sugar and makes up for the lack of gluten, which is what gives bread its elasticity. Use your machine’s gluten-free or basic setting. “This loaf would go nicely with some smoked salmon and cream cheese,” suggests Goddard.

ORGANIC GHEE Swap your regular butter for this Indian staple; it’s rich in fat-soluble vits and weightreducing CLA. LARD Have no fear: the lard is good. Pig fat has three-times as much omega-3 as butter. And it’s cheap as chips. GRASSFED BUTTER As well as dishing up vitamin K and omegas, butter is a source of butyrate, which reduces inflammation.

THE WORST

WORDS: SCARLETT WRENCH | PANASONIC SD ZB2502 BREADMAKER; LION SABATIER KNIFE; ALESSI GNAM BREAD BIN | PHOTOGRAPHY: LOUISA PARRY | FOOD STYLIST: JACK SARGESON

THE BEST

What you slather on your slice can improve – or negate – its health benefits. Use our chart to find out how a fit man should fatten up

MARGARINE Vitamin-poor and harbouring hydrogenated (ie trans) fats, this pale imitation is best left unspread.

iii) LOW-GI MALT RYE INGREDIENTS • Water, 400ml • Malt extract, 2tsp • Raw honey, 2tsp • Extra-virgin olive oil, 2-3tbsp • Rye flour, 200g • Wholemeal flour, 150g • Unbleached strong white flour, 150g • Dried yeast, 2½tsp • Salt, 2tsp

METHOD Tip everything into the breadmaker in the order suggested, and use the rye setting, if your machine has one; the basic cycle, if not. This recipe is sweetened with malt and honey, instead of table sugar, so it’ll have a gentler impact on your blood glucose. “Rye pairs best with powerful food,” says Goddard. “Cheddar would be good, as would some smoked meat or mackerel – things with a bit of depth.”

iv) LEAN MACHINE SOURDOUGH FOR THE STARTER • Active dry yeast, 2¼tsp • Wholemeal flour, 3 cups • Sugar, 1tbsp FOR YOUR LOAF • Lukewarm water, ¾ cup • Vegetable oil, 2tbsp • Starter (above), 1 cup • Salt, 1½tsp • Sugar, 1tbsp • Wholegrain flour, 3 cups • Active dry yeast, 2¼tsp

METHOD First, make the starter: dissolve the yeast in 2 cups of warm water, then add flour and sugar. Let it ferment for four days (like we said: marathon bread – though you can consider this a sly shortcut). Add to the machine with the other ingredients. “Eat with a bit of rapeseed oil,” says Goddard. “The flavour is so light and interesting, you don’t want to mask it.” Though if bacon beckons, who are we to argue?


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FRIEND OR FOAM?

SWEET RELEASE

THE DEVIL’S ADVOCATE

ROLLING ISN’T WORTH THE PAIN Their purported benefits are, at

temporarily subdued. That’s like turning off the suspension in your car and being amazed by how much movement you get when hitting a speed bump. Another benefit of inhibited muscle tension is reduced DOMS. It stands to reason that if you knock out an exhausted muscle, it won’t cause you as much pain. Call me a purist, but that pain, like all pain, is there for a reason. It’s your body telling you it needs time to repair. Muting it not only fast-forwards your injury risk, but ultimately won’t improve your performance anyway 2 . So, should you avoid these deceptive cylinders? Yes – unless you plan on immediately following up your rolling with mobility work. You see, SMR can help you, but only if paired with targeted muscle activation exercises straight after rolling; you should use that time to isolate ‘underactive synergists’. Sound technical? That’s exactly the point.

best, a stretch. With science proving more rough than smooth, it’s time to leave the foam roller in the corner

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“All pain is there for a reason. It’s your body telling you it needs time to repair” You’ll learn about these details if and when you need to, ie if you are instructed by a professional. If that sounds too nannyish for you, feel free to grab your roller after a weights session – just make sure you’re taking the time to capitalise on its effects rather than pushing to get into the shower. Much like the Devil himself, foam rollers come in many guises. But none are worth the guilt you’ve felt passing them on your way to the locker room. And if you need me to tell you foam rollers don’t relieve stress 3 , you’ve probably never used one. If I were you, I’d keep it that way.

THE DEVIL’S DETAILS 1

RANGE OF NOTIONS

There is currently no consensus on the eficacy of foam rolling, according to the Int Journal of Sports Physical Therapy.

2

ALL FOAM, NO BODY

Rhode Island Uni found that foam rolling before a workout had no positive impact on performance either way.

SATAN’S LITTLE HELPER Bruce Butler is the founder of Motus Strength (motus strength.com) and an expert movement analyst.

3

DON’T STRESS

Foam rolling doesn’t lower cortisol levels any more than lying down, says the Journal of Physical Therapy Science.

MENSHEALTH.CO.UK

WORDS: JACK HART | PHOTOGRAPHY: JOBE LAWRENSON

man walks into a gym… and begins warming up with a foam roller. It’s not the best joke in the world, admittedly, but it’s a joke nonetheless. Because your time spent floundering on those sadistic cylinders is time wasted. If you’re not familiar with the apparent benefits of self-myofascial release (SMR), to give foam rolling its proper name, here are the standouts: increased flexibility, subdued DOMS and, ultimately, better performance. As a form of massage, foam rolling is also hypothesized to relieve stress. In short, it’s currently being pitched as a panacea to all gym ills. Now, my problem with foam rolling is not simply that it hurts like hell. The truth is that, in searching for evidence to back up these claims, you’re met at every turn by conflicting research 1 . I have my personal issues with foam rolling, too. The foremost, as with all self-help tools of this kind, is that they’re prescribed indiscriminately by so-called ‘experts’. Don’t be fooled by the puff – these are powerful tools that are easily misused. You might like to use them to ‘workout out knots’ in your back. But with that there’s potential for injury. Without any personal physical assessment, well-meaning men with limited physiological knowledge are being encouraged to take action that could negatively affect undiagnosed conditions, such as an inflamed injury. The headline claim that foam rolling increases flexibility stems from its ability to inhibit tension; apply enough pressure to muscle fibres and you activate a parasympathetic response, effectively sending the muscle to sleep. Although this does increase your immediate range of motion, a review in the Journal of Bodywork and Movement Therapies concluded this is only because your body’s reactive forces have been


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09 LIKE IT OR LUMP IT

VERSUS SUGAR VS SWEETENERS

CANDY CRUSH

Sugar may be public-health enemy No1, but are those sachets of powdered substitute any better? MH asks whether you’re already sweet enough

SUGAR

SWEETENERS VS

4.6L

You can drink this much Diet Coke before reaching the toxic limit for common sweetener aspartame

The amount of Coca-Cola you’d need to drink to hit your 30g RDA of sugar (that’s 3/4 of a can)

Sugar is the only scientifically proven cause of tooth decay

For optimal performance during endurance exercise lasting over 2½ hours, consume up to 90g of sugar per hour, diluted in water Dr Javier Gonzalez, lecturer in human physiology

Antimicrobial manuka honey is shown to fend off gum disease

DENTAL HEALTH

FUEL EFFICIENCY

As yet, chemical sweeteners have no proven link with tooth decay

Chewing xylitolsweetened gum helps to repair tooth enamel

Artificially sweetened zero-carb drinks cause less activity in parts of the brain linked to muscle power than carb drinks Dr Nicholas Gant, University of Auckland

*JAGGERY £8 CONSCIOUSFOOD.CO.UK; STEVIA £7.50 BULKPOWDERS.CO.UK | WORDS: SCARLETT WRENCH | PHOTOGRAPHY: KAT PISIOLEK AT HEARST STUDIOS | ADDITIONAL PHOTOGRAPHY: GETTY

0.28L

INCREASED RISK

Metabolic syndrome

Liver disease

Digestive issues

Snickers addiction

In a University of Reading study, those with the highest sugar intake were 54% more likely to be overweight. Crucially, they were also likely to underestimate their intake

JAGGERY If you can’t quiet your cravings, pick this unrefined option. It has a caramel taste and, unlike table sugar, packs in minerals*

WEIGHTY TRUTHS

SWEETER DEALS

Food cravings

Extra ‘diet’ muffins

While sweeteners pack little-to-no calories, an Israeli study suggests excessive intake may disrupt gut bacteria and cause glucose intolerance. Keep chemical habits in check

STEVIA The South American plant is 250x sweeter than sugar, calorie-free and won’t spike your blood sugar levels. Make it your go-to

THE MH VERDICT: SWEETENERS WIN! It’s OK to use a little artificial intelligence, but some sweeteners are smarter than others. Plant extracts such as stevia or xylitol have fewer side effects. True, Splenda won’t power you through a weekend sportive, but for deskbound days, you can drop sugar’s empty calories. MENSHEALTH.CO.UK

MEN’S HEALTH 37


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HIGH FASHION

FIND YOUR NICHE

TREND SWEATING BOULDERING

ELEVATE YOUR GYM GEAR TO NEW HEIGHTS Chalk it up to the sport’s strength-building, stressbusting benefits: bouldering is reaching peak popularity. Take a firm grip on all the kit you need to make a steep – and chic – improvement

03 BUCKLE UP

02 SHORT TO SCALE 01 SOLID FOOTING Proper climbing shoes bestow pro benefits, such as ‘edging’, where you use the side of the shoe in a foothold, and ‘smearing’, using the grip in the absence of any footholds at all. The Miura is a rock-steady all-rounder favoured by rope-shy, record-breaking climber Alex Honnold. La Sportiva Miura Shoes £115 urbanrock.co.uk

The discerning daredevil wears Prana – an ethically sound outdoors brand, popular with scramblers and yogis alike. These feel like gym shorts but are made from a recycled microfibre that is breathable and quick-drying, keeping you cool on the boulders. They also boast a UV protection factor of 50, for when you finally venture outdoors. Prana Mojo Short £31 archclimbingwall.com

You don’t need a harness (or OTT helmet) to boulder, but if the climbing wall beckons – or if you’re taking chalk with you – opt for this ultra-light version. It’s reinforced with strands of Vectran, a material used in spacesuits, and features a ‘Speed Adjust’ belt for less hopping around in knots. Ozone Harness £85 blackdiamondequipment.com

04 STRONG HOLD Struggling to get to grips? This bag is ergonomically designed so you can open it with one sweaty-palmed hand. The sewn-in liner won’t absorb chalk, leaving more for your hands and less for your kit bag and car. Petzl Saka Chalk Bag £12 totalaccessonline.co.uk

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MENSHEALTH.CO.UK


05 MOUNTAIN TOP

WORDS: JAMIE MILLAR | PHOTOGRAPHY: PHILIP HAYNES | MODEL: CHRISTOPHER WHITLOW AT ANDI PETERS’ MODELS | GROOMING: SABINE CHAMMAS

Most T-shirts aren’t designed to cope with being sandpapered by rock – real or synthetic. This shirt is made from military-grade Cordura nylon and cotton, for the airiness of the latter with the toughness of the former. You can wear it to scale the CrossFit ranks, too. Cottonwood Tech Tee £30 blackdiamond equipment.com

MENSHEALTH.CO.UK

HIDDEN ASSETS Your gym is full of other valuable but easily missed amenities. Take full advantage

RISING STOCK Though often overlooked, the Versaclimber tortures muscles and lungs alike. On second thought, maybe that’s why it’s overlooked...

SWEAT SESH Stop skipping the sauna. A Finnish study found regular users (four times a week) are 50% less likely to sufer fatal heart attacks. It also helps to improve stamina.

HARD LESSON On the rockface, as in the gym, it can be tempting to go it alone. But research by the Uni of Saskatchewan found that peer pressure increases endurance.

MEN’S HEALTH 39


PEARSHAPED Not only are they proven to be more satiating than green veg, pears can slice your obesity risk by 35%. But, alas, not in the form of cider. Nutrition & Food Sciences

RIPE IDEA

The bowl on your kitchen table tends to get a bad rep from fatburners. Nonsense. Just know your apples from pears

FLEX A-PEEL You knew potassium in bananas primes muscles for training, but new research shows the mineral is also good for keeping water weight down. American Journal of Kidney Diseases

FRUIT PAUNCH Smoothies take the pith. In fact, some contain the same amount of sugar as a large Coke. Cut your risk of obesityrelated diabetes by 7% with whole fruits. Uni of North Carolina

The water is revered, the oil is prized, the desiccated stuf in the baking aisle is… less so. Shredded supermarket fare packs up to 33g of fat and 501 calories per 100g. USDA

SOUR GRAPES

COCO LOCO

WEIGHTLOSS NEWSFEED 07.2016

FRUITS OF LABOUR

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SWEET DEALS

FLEET OF FAT

CALORIES OUTBOX

MAKE STRESS A 9-5 WORKOUT Feeling the pressure? The right stress can set fat-burning to auto-pilot, dispatching calories while you take care of business

STR

S t re

s s -L

ESS es

WORDS: TED LANE | PHOTOGRAPHY: JOBE LAWRENSON

The amount of weight you can safely expect to pile back on after a crash diet. Take the long road The Lancet

MENSHEALTH.CO.UK

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CUT Y s Worko T ? ST R u OUR S ESS TRES t M S

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indfulness might be the route to inner peace – or so some start-up entrepreneur with an app told us – but new research of the more academic variety suggests there’s a reason Buddha had a belly. While we have no doubt that the cessation of all suffering sounds like a mighty fine trip, it turns out that mild psychological stress actually stimulates calorieburning brown fat. And that’s a doctrine we can get behind. In a study published in the journal Experimental Physiology, scientists held the threat of an impending maths test over their subjects, assessing the stress responses through cortisol in their saliva.

PSID

A NA GE M

LEANING OUT YOUR WORKLOAD There’s a line between being the go-to guy at work and spreading yourself too thin. Find your sweet spot and give brown fat the green light.

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T E OF MANA STR G IN G E S D EE S OVE RCO CU T YOU P ANXIE TY ME S R STR TR E ESS SS A C O N MANAGIN ND D E PR T R O G DEEP ESS TH E A L A ION LITT N X I NXIETY LE B OOK E T O Y F THE UPS STRESS S T R E S S ST R IDE

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Just the anticipation of the test was enough to trigger more brown fat activity. So mild stress, not mindfulness, keeps you trim. But what actually constitutes ‘mild’? MH asked Neil Shah, Chief De-stressing Officer (yes, actual title) at The Stress Management Society for some examples of anxiety that, when harnessed, will help you achieve your weightloss goals. Prepare to be slightly vexed… BOILING POINT

LUKEWARM

71%

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TRANSMUTING YOUR COMMUTE Swap car for bike in the AM. You’ll not only lose your spare tyre, but staying on constant bus-watch will keep you burning on all cylinders.

ORGANISING THE TRIP OF A LIFETIME The sea may look tranquil, but planning every detail can be logistical hell. Focus on the endgame to keep your stress in healthy territory.

STANDING UP TO YOUR BOSS Nobody wants to be a yes man in the ofice. Take the lead on your next presentation and don’t be afraid to go against the grain. Just try not to get sacked.

GETTING IN TROUBLE WITH THE LAW Breaking the rules and getting busted is a sure way to max your stress levels. At least you’ll have plenty of time to work out behind bars.

MEN’S HEALTH 41


BULK UP, SLIM DOWN KEBABS

MIDDLE EASTERN PROMISE The kebab is unfairly maligned as a late-night stain on your clean-eating plan. But, done correctly, a good gyro is a weapon in any Young Turk’s health arsenal

FITTER BREAD ELEVATE THE STEAKS TO POCKET FRESH GAINS

• Fresh mint and parsley, handful of each, torn • Pomegranate seeds, 100g • Lemon juice, squeeze • Cabbage, 100g • Ribeye steak, 200g • Salt and pepper • Wholemeal pittas, 2

BULK-UP EXTRAS • Quinoa, 100g (cooked weight) • Pomegranate molasses, 2tbsp • Sesame seeds, 2tsp

5 6C4ALORIES g 3PR6OTEIN g 29FAT g 5C9ARBS

METHOD SERVES TWO

1/ MAKE IT GRAIN

2/ TURN NEW LEAVES

Bulk up your kebab’s calorie count the healthy way. Cook quinoa as per pack instructions. Misplaced them? Simmer 100g in 300ml of water for 20 minutes.

Mix 100g cooked quinoa with mint, parsley and pomegranate. Add lemon for fat-free flavour. Shred the cabbage (rich in vit C) and boil for four minutes.

3/ CLOSE SHAVE

4/ PACK IT IN

Season the ribeye, then grill for three minutes each side. Rest the meat for a minute before cutting it into strips, as if freshly shaved from the spit.

Warm the pitta, then spread with the molasses; its carbs stimulate protein synthesis. Sprinkle with seeds, then jam in the meat, quinoa and cabbage.

42 MEN’S HEALTH

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WORDS: MARK BAILEY | PHOTOGRAPHY: KAT PISIOLEK AT HEARST STUDIOS FOOD STYLIST: TAMARA VOS | ILLUSTRATIONS: BEN MOUNSEY

>

INGREDIENTS

BULK U

Smear satisfaction across your chops by substituting your local kebab shop’s slippery scraps for A-grade ribeye. This juicy cut has just enough tenderness to satisfy cravings – along with more than 18g of protein – but grilling it melts down the fat content, so you pack on muscle, not flab. You also get to savour some serious flavour from the mint, parsley and sesame seeds, which tackle any post-squat inflammation. Sidestepping the greasy sauce for a pomegranate relish, rich in heart-protecting antioxidants, this is one treat you can devour without the morning-after guilt. Meanwhile, the energy-dense quinoa and pitta neatly wrap up your gains. And you’ll only have to wash your hands once afterwards.


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SHAVE OFF EXCESS FLAB FROM YOUR MIDDLE

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INGREDIENTS • An onion, chopped • Olive oil, 2tbsp • Chicken breast, 2, small • Salt and pepper • Red cabbage, 100g, shredded • Balsamic vinegar, 1tbsp • Wholemeal wraps, 2

SLIM-DOWN EXTRAS • 0% fat yoghurt, 4tbsp • Pickled gherkins, 4, sliced • Cayenne pepper, pinch

>

THE TASTEMAKER Name: Mahrez Loucal Job: Loucal is executive chef at Del’Aziz, an Eastern Mediterranean restaurant in London’s Bermondsey. Use his tasty innovations to spice up your post-workout feast.

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15 SKEWERED RESULTS

A fat-burning shawarma might sound like a culinary oxymoron, but with a few spicy upgrades it can flame-grill unwanted blubber and crank up your metabolism for hours afterwards. Simply making the switch from steak to chicken immediately removes roughly 100 calories, while adding cayenne pepper delivers a hit of fat-searing capsaicin to grill extra calories. But this recipe also boasts all the right textures and flavours to satisfy your takeaway lust. Marinating the chicken in yoghurt with just a dash of oil adds some low-fat, tastebud-tingling flavour and the high-fibre combo of crunchy gherkins and cabbage boosts satiety. Which is fortunate, because the Mediterranean diet has never tasted so moreish.

METHOD SERVES TWO

1/ TENDER IS THE NIGHT

2/ STRIP TEASE

Mix the yoghurt, onion and half the oil, then marinate the chicken overnight. Your bird will be as juicy as anything in Shish Happens, with a third of the fat.

When you’re ready for dinner, pluck the chicken out of the fridge, season, and grill it until cooked through. Rest the meat, then cut it into thin strips.

3/ CRUNCH TIME

4/ ASSEMBLY LINE

Add bite with a raw salad. Drizzle the cabbage and gherkins with the rest of the oil and a dash of vinegar. It levels your blood sugar, to combat the carbs.

Spread the wrap with yoghurt, then add the chicken strips. Sprinkle with cayenne, add the veg, then roll up the wrap (your sleeves, too) and eat up.

MEN’S HEALTH 43


17 SNIGGER HAPPY

WHAT HAPPENS WHEN…

I CAN’T STOP LAUGHING? A good punchline is more

02

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TOUGH CROWD

LIFT THE SPIRITS

A Florida International University study found that hospital patients who were shown classic comedies like A Fish Called Wanda while recovering from surgery reported perceiving faster recovery. They also requested fewer painkillers than patients who were shown thrillers such as Die Hard II. In this case, John Cleese outwits John McClane. It’s a reason to laugh hard with a vengeance.

powerful than you realise. Studies show that a ‘lol’ can stop your long-term health from cracking up. No joke

01 THE GOOD TIMES Regular laughter can protect your recall ability. It reduces the production of stress hormone cortisol, high levels of which not only eat away at muscle but, “can cause damage to your hippocampus, the area of the brain that deals with memory,” says Loma Linda University’s Dr Gurinder Bains. He advocates a daily chuckle to keep you bright. Even if only to summon timely Peep Show references.

WORDS: BOB MAKELA | ILLUSTRATION: PETER GRUNDY

MENSHEALTH.CO.UK

03 GET IN THE ZONE A few chuckles can shift your brain into the gamma state, reports a 2014 study. The highest of the five known brain frequencies, it’s often referred to by artists and athletes as ‘the zone’ or ‘flow state’. “Gamma frequency represents the highest level of cognitive processing,” says study author Dr Lee S Berk. Let Dave Chappelle open for your next big presentation and have less mental heckling.

Laughing ’til it hurts is a real thing. That dull pain is caused by the emptying of the lungs and tired abs (AKA lolgainz). But a good belly laugh also packs pre-workout power. In an Oxford University study, people who watched a funny video for 15 minutes raised their pain thresholds by 10%. Slapstick yielded the best results, followed by sitcoms and stand-up. Monty Python > Alan Partridge > Stewart Lee.

05 HEARTY HA HA According to a University of Maryland study, a daily dose of comedy may fend of heart attacks. Researchers found that laughter alleviated stress and increased blood flow: two factors associated with a healthier ticker. Book tickets for Central Intelligence this month, and enjoy watching Dwayne Johnson take care of a diferent kind of Hart (Kevin) while you look after your own.

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MH LAB WIRELESS HEADPHONES

GET YOUR HEAD IN THE GAME A new wave of Bluetooth headphones is making some noise on the gym floor, turning music into your best workout buddy. Start entering pairing mode

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istening to music might be scientifically proven to boost exercise performance, but it’s safe to say the only cables that belong in the gym are the ones you pull to make your triceps pop. The truth is, music and training have had a problematic relationship. In the weights room, rapid movements can send iPhones soaring through the air; on the cardio floor, momentary lapses in running form will see untethered earphones fall to their doom on the treadmill. It’s not very harmonious. Fortunately, the new generation of wireless headphones can help you avoid an expensive mistake, without sacrificing anything in the way of sound or style. In 2014, Apple acquired Dr Dre’s Beats Electronics for $3 billion. Less than a year later, market research firm GVR modestly forecasted that the headphones industry would be worth almost $18 billion by 2022. The result: rapid innovation, spurred by the equally fervent wearable-tech arms race. Put simply: cool-ass wireless headphones for everyone. To find out which ones are worth your money, MH lent an ear (plus a few workouts, a run and a rest day) to the best in the field. Now hear this.

46 MEN’S HEALTH

BRO-STOPPER

8.5/10

Sennheiser Urbanite XL £250 Audio Comfort Style Weight Battery

•••••••• •••••••• •••••••• ••••••••• ••••••••••

HYPE MAN

FREE OF CHARGE Perfect for

8.5/10

Beats Solo2 Active £270 Audio Comfort Style Weight Battery

••••••••• ••••••••• •••••••• ••••••• •••••••••

LET THE BEAT BUILD From the

Solo to the Solo2 to the Solo2 Wireless and now the Solo2 Active Collection, the steady evolution of Beats’ most popular model – not to mention the brand’s acquirement by Apple – has honed a near-perfect product that looks great in the gym, at the ofice or in transit. EXPERT VIEW Increased water resistance makes these sleek, colourful Solos more workoutfriendly than ever, but the butter-soft earcups that blast out Beats’ signature booming bass (they actually feel like over-ears, which is a good thing) come at the cost of instability in especially dynamic sessions.

Saturday morning T-shirt muscle sessions with gratuitous rest periods (AKA the ‘bro sesh’ AKA ‘Brosesh Stalin’), Sennheiser’s new XLs pack bulked-up sound into a clean-cut frame with a 25-hour standby time. Which should be just enough time for your pecs to recover. EXPERT VIEW Every aspect of the XL feels premium, from the hard-wearing stainless-steel hinges and NFC Bluetooth pairing (the latest trend in wireless headphones) to the touch control pad (swipe up to increase volume; tap to pause). Thankfully, the audio holds up its end of the bargain.

MENSHEALTH.CO.UK


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FINE-TUNED FITNESS

YOUR NEW SET LIST

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WINNER

YOUR ULTIMATE WORKOUT PLAYLIST

HIIT RECORD

9/10

Gibson Trainer TH100 £200 Audio Comfort Style Weight Battery

•••••••••• ••••••••• •••••••• ••••••••• ••••••••

WORDS: DEAN STATTMANN | PHOTOGRAPHY: CHARLIE SURBEY

SPEED OF SOUND Created by

Gibson as a vehicle for the storied guitar maker to enter the clean-living world of wearables, Trainer partnered with Usain Bolt to create these lightweight, feature-heavy headphones. Optimised for runners after big sound, they have intuitive controls and a design that’s as streamlined as a pair of Flyknits. EXPERT VIEW Earbud-averse runners or those simply looking for a fuller sound without the bulk of most over-ear options will take to these well-balanced, seemingly weightless ’phones that use a second headband to stay locked in place. (Though, not for lack of trying, we can’t speak for sub-10sec 100m sprints.)

MENSHEALTH.CO.UK

Pack your headphones and down an espresso on the way to the gym because we’ve created a 32-track playlist that’ll keep you going until the cleaning staf drag you out the door. Here are our top picks from Men’s Health UK: Ultimate Workout, available on iTunes: TURN DOWN FOR WHAT DJ Snake & Lil Jon SICK LIKE THAT Will Sparks feat Luciana FIVE MORE HOURS Deorro x Chris Brown KIDS (SOULWAX MIX) MGMT EVERYDAY A$ap Rocky feat Rod Stewart, Miguel & Mark Ronson

COOL CONDUCT

8/10

Aftershokz Trekz Titanium £110 Audio Comfort Style Weight Battery

•••••••• ••••••••• •••••••• •••••••••• •••••

SURROUND SOUND What you’re

HEAVY METAL 7.5/10 Monster Roc Sport £250 Audio Comfort Style Weight Battery

••••••••• •••••••••• •••••• ••••••• •••••••

BOOM D’OR Trainer might have the world’s fastest man on its books, but Monster’s partnership with the most recognisable athlete on Earth has birthed a line of cans as blinged out as Cristiano Ronaldo himself. Its new ofering scores with a hat-trick of comfort, functionality and quality. EXPERT VIEW Unless your tolerance for flash rivals that of Monster’s newest ambassador, these bulky beats are strictly for rest day – in the privacy of your own home – where you can fully appreciate the goldstandard comfort and skillful sound engineering that puts Monster in a league of its own.

looking at is neither a pair of on-, over- or even in-ear ’phones. Using bone-conduction tech, this seemingly sci-fi headset emanates sound waves that travel through your (chiselled) cheekbones directly to the inner ear, allowing you to stay in tune with your surroundings. EXPERT VIEW These headphones could not feel any lighter or fit any more securely than they do. And for a relatively new technology, they look sleek and refined. Most notably, the way they allow you to clearly hear the world around you while immersed in high-quality audio borders on witchcraft – perfect for urban cyclists and runners.

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University of Essex

VEG OUT AND MUSCLE UP

WORDS: TED LANE | PHOTOGRAPHY: MICHAEL HEDGE | ADDITIONAL PHOTOGRAPHY: DAN MATTHEWS, HEARST STUDIOS AND GETTY IMAGES

Three in four adults struggle to digest dairy – so try this whey-free shake for size. It combines soy protein and anabolic amino leucine with ursolic acid, a natural muscle-builder in apple peel

STEP ONE Put half an apple and 1tbsp peanut butter in a blender, then pour in 400ml of almond milk. Blitz the lot until smooth.

MUSCLE NEWSFEED 07.2016

Take your bodyweight workouts outside. Training under the sun feels easier.

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OUTSIDE EDGE

SHAKE OLD HABITS

SHAPE UP FASTER

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SHIFTING KILOS SHOULDN’T BE A HEAVY BURDEN

STOP BULKING, CUT LOOSE New research takes a sledgehammer to bro science’s central pillar: you can add size and cut fat all at once

STEP TWO Add 1 scoop soy protein (any flavour) and 1 scoop leucine powder. Give it another quick blitz until fully blended.

VEGAN PROTEIN SHAKE Knock back within an hour of training

MENSHEALTH.CO.UK

S

pend five minutes perusing any online bodybuilding forum and you’ll find yourself running into the same two words: bulking and cutting. These two very separate phases ‘required’ to improve one’s physique refer to the process of consuming obscene amounts of calories while training hard, then cutting back – mostly on carbs – to burn fat and reveal a ripped new physique beneath. Try doing both simultaneously, however – that’s training hard on limited calories – and your body starts to cannibalise muscle for energy. This bodybuilding dogma

has existed unchallenged for decades. Until now, that is. According to studies at McMaster University, gorging and cutting can indeed happen together. And you can spare yourself the digestive flagellation, too. It turns out that shifting your body composition is as simple as upping your protein and reducing carbs. According to the research, by getting 35% of your daily calories from protein and reducing carbs by roughly half, you can lose 11lb in four weeks while packing on 3lb of muscle. We suggest you start rearranging your plate’s proportions and watch your own dimensions shift.

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TREND ON TRIAL SURFSET

CAN SURF TRAINING BUILD A BEACH BODY? The latest trend to break on UK shores caught SURF FITNESS MH’S LAB RAT DAN MASOLIVER STATS 6FT 2IN, 82KG ou may not have the sea-swept hair, the bronzed skin or the smug (sorry, laidback) demeanour of a Californian surfer. But you can have his preternaturally ripped torso. At least that’s what a tidal wave of new group workout classes sweeping across the US – and now here in the UK – would have you believe. The philosophy is simple enough: you want to look good in your trunks this summer, so who better to emulate than the well-defined dudes who have beach-ready bodies all year round? At the crest of this righteous trend is Surfset, a ‘surfing-inspired’ class that borrows movements from the king of watersports – think paddling out to sea, duck-diving through waves and popping up from your belly to your feet – all

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FITNESS LEVEL HIGH COST £20 performed in the relative SURFSETFITNESS.COM safety of a gym studio. In place DISCIPLINE SURFINGof open waters, your heavily INSPIRED CALISTHENICS branded, highly marketable Surfset board is strapped to TEST STATION GYMBOX, a row of unstable rubber pads FARRINGDON, LONDON that wobble underfoot like TAGLINE SHAKE UP a fancy Bosu ball. Designed to mimic the feel of choppy YOUR WORKOUT seas, this forces your core and stabiliser muscles to stay engaged throughout the entire 45-minute session. That’s the theory, anyway. The logic is fairly easy to take on board: spinning replicates cyclists’ training, Rowfit that of rowers. But can moving like a surfer really get you shredded like one, even in the absence of an ocean? We slipped on a pair of board shorts to find out…

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PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS | CORTEZ FUN VENEER SURFBOARD BAMBOO BOARDSHOP.CO.UK | ILLUSTRATIONS: ALCONIC

our attention. MH asks if you can paddle your way to abs worthy of an endless summer

TEST METHODS The board shorts were a bad idea. In the slick interior of this London gym, I’m surrounded by women in regular workout gear. The only other man in the room is our instructor, Nik, who, to his credit, looks every bit the surfer I aspire to be. To begin with, Nik gets us to lie on our stomachs while kicking and paddling in a front-crawl action. In the shallows, struggling against ocean currents will tire your shoulder muscles within minutes. Swiping at air 12in of the ground, however, just feels a bit silly. The intensity ramps up as we ‘duck-dive under a breaking wave’ – which yogis will recognise from their sun salutations – made about 20-times harder owing to the see-sawing board. Popping up from a low press-up position into a wide-leg squat in one fluid motion does start to burn my chest and quads, and I have to steady myself on more than one occasion by putting a foot on the floor. On J-Bay I’d have been shark fodder. Upper body done, the focus switches to legs before a crunching core finisher. The moves are all familiar – split squats, step-ups, Russian twists and sit-ups – but performing them while the board shakes uncontrollably beneath me unleashes a tsunami of sweat down my back, ensuring that I walk away as soggy as I would have after a day in the tubes.


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THE RIPPED TIDE

AT A GLANCE PRICED BELOW £20

GET READY TO CARVE

OFFERED NATIONWIDE

Go from beach bum to Big Kahuna with this circuit from Surfset master trainer Nik Liljesand

NO GYM MEMBERSHIP REQUIRED FOR ALL FITNESS LEVELS MOTIVATING MUSIC ALLOWS PROGRESSION NO EXTRA KIT NEEDED FUN AND ENGAGING HIGH CALORIE BURN

180 JUMP SQUAT

WEIGHTED PADDLE

REGULAR BURPEE

3 sets of 20 reps With your feet shoulder-width apart, drop into a low squat. Now power up, getting as high of the floor as you can, spinning 180 degrees mid-air. Land ready to repeat.

3 sets of 20 reps Lie flat on your stomach on either a box or platform holding a dumbbell in each hand. Rotate your arms in a frontcrawl swimming motion using a slow, controlled stroke.

3 sets of 10 reps Nothing preps you for popping up on your board like a good ol’ burpee. Do a press-up, hop your feet forward toward your hands, then jump up explosively, reaching up with your arms.

USER FEEDBACK

CORE VALUES Even the simplest of exercises is ramped up in dificulty by the unstable surface. Few other classes engage your abs and stabiliser muscles quite as intensely as Surfset does.

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ONE FOR POSERS If you want the flexibility benefits of yoga but can’t bear all the peace-andlove mumbo jumbo that often comes with it, then Surfset is a more dynamic, less cringy alternative.

SUMMER ABS-FRIENDLY SCORE

6/10 A FUN, CHALLENGING RIDE

THE VERDICT OVERBOARD At 5ft 10in, the boards aren’t exactly petite. Spin studios are one thing, but as they require so much storage space, it’s hard to see Surfset rolled out in gyms across the country.

You’ll pant, sweat, and fall of more than you’d care to admit, but you won’t ache the next day. And beyond the admittedly enjoyable novelty value, the surfboards don’t ofer anything you couldn’t get from doing bodyweight circuits on a Bosu ball. With its focus on rotational core training, it’s a good way for non-surfers to get a taste for riding the rip. And

while the only tube I caught was the one I rode to the studio, it’s not too much of a stretch to imagine how pretending to chase mavericks could carve a few new lines into my core. Compared with the real deal, Surfset is infinitely more accessible for beginners. But despite ofering a fullbody workout, it’s unlikely to take any seasoned gym-goer to point break.

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FIGHTING TALK “TENNIS IS A LOT LIKE BOXING. YOU NEED TO HAVE SPEED, AGILITY & AGGRESSION”

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COURT MARSHALL “AM I THE FITTEST? YOU NEVER KNOW HOW OTHERS ARE TRAINING. BUT I THINK SO”

ANDY MURRAY HAS IT ALL: SPEED, STRENGTH, GRIT AND PRODIGIOUS TALENT. HE JUST HAD THE MISFORTUNE TO BE BORN IN THE SAME MONTH AS A MAN NAMED NOVAK DJOKOVIC. COULD 2016 FINALLY BE THE YEAR WHEN THE TABLES TURN FOR BRITAIN’S FITTEST ATHLETE? WORDS BY KEVIN MITCHELL PHOTOGRAPHY BY DAVID CLERIHEW


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t the photoshoot, Andy Murray leaps in the air, swishing his racquet in imitation of a running forehand, then lands on his appointed spot, marked on the floor by a piece of tape. Unfortunately, foot, tape and floor are misaligned and the best tennis player this country has seen since Fred Perry has to negotiate a muscle-jarring tumble that might have not just put a hole in his season, but significantly altered the tone of this interview. Only Murray’s sense of balance saves him from potentially calamitous results – not to mention embarrassment. “Well, that was nearly a story,” his business partner, Matt Gentry, says, raising his eyebrows. There is a hush in the studio as Murray pauses, then returns to his mark to complete the balletic task. Life around Murray is rarely dull, on court or off. The 2011 French Open, for instance, was a sequence of comic mishaps: he got lost on the Metro; he broke his tooth on a baguette and later tore a tendon in his ankle; he won a match virtually on one leg; and he reached the semi-finals, giving Rafael Nadal, the best clay-courter of all time, a decent three-set argument. Five years later, after winning two Grand Slam titles, an Olympic gold and a Davis Cup, there is still a sense of chaos, be it exploding during a match, or nearly splintering a leg at a photoshoot.

01SERVE BEGINNING WITH A BIG BANG MEANS HARNESSING THE LAWS OF PHYSICS AND BENDING THEM TO YOUR WILL

THE DIVE TOPSPIN CREATES LOW PRESSURE UNDER THE BALL, PLUNGING IT INTO THE COURT

BREAK POINT Clearly, Murray has come a long way since he first walked into Wimbledon as a nervous teenage professional 11 years ago. Now an acclaimed athlete near the peak of his powers, the chronic back problems that could have ended his career in 2014 are a distant memory. He is currently ranked the joint second-best singles player in the world (albeit several thousand points behind Novak Djokovic) and is a new and doting father. But recent months have seen a temporary derailment. Within weeks of the Birmingham Davis Cup celebrations in March, Murray fell to the 25-year-old Argentinian, Federico Delbonis, ranked 53 in the world, in the Indian Wells Masters. It was

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23.7mph Anthony Joshua’s glove speed 8.8m/second

120mph

Murray’s service racquet speed 53.6m/second

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SPEED THRILLS The velocity of Murray’s serving motion provides some knockout numbers


THE TOSS MURRAY BUILDS KINETIC ENERGY THROUGH HIS LEGS, HIPS, TRUNK AND SHOULDERS

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THE STRIKE THE LONG LEVER OF ARM AND RACQUET CREATES EXTREME BIOMECHANICAL FORCE


a significant blow. He had led 4-1 in the third set, but when it came to the tiebreak, his game fell apart. “I have never really felt that I played my best tennis here,” he said afterwards, philosophically. Two weeks later, he was forced to make another losing speech when Grigor Dimitrov put him out of the Miami Masters. Again, he was a break up in the third before a string of unforced errors destroyed his rhythm. “Indian Wells may be understandable [because of the gusting wind],” he said. “Here, not so much.” It is no disgrace to lose in a sport where there are so many matches; the week-toweek grind can bring down the best of players. Nevertheless, Murray needed all his sangfroid when he found himself unable to carry his fighting spirit from the Davis Cup to the Tour. It was as if he missed the intensity and craved another big challenge to motivate him. A few weeks later in Monte Carlo, he would tell a few of us that, yes, that was often the case. Some of those who know him well, including the former British No 1 Annabel Croft, wondered if he was distracted by his new family obligations. “There was a lot of emotion,” she observed on Sky after the Dimitrov match, “a lot of backchat to the box. He admitted himself that wasn’t great and he needs to find focus. I think generally he looked exhausted.” Davis Cup captain Leon Smith, who has known Murray since he and his brother Jamie came to prominence as prodigies in Scotland, was not so downbeat. “It’s a brilliant chapter in his life but it’s a lot to take in,” Smith said. “There’s not been many breaks. You certainly can’t count having a child as a break!” Murray also had to bat away questions about his relationship with former coach Amélie Mauresmo, who watched the Miami match from a different part of the stadium to the box where Murray’s wife, Kim, and his support staff were located. Murray had done something similar at the ATP World Tour Finals in London, asking his family and team to watch a long way from the court as he strove for new ways to maintain his concentration. “It’s something I’ve tested to see if that might help,” he told reporters. Just prior to

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02FOREHAND TECHNIQUE, SPIN AND TIMING HAVE MADE MURRAY ONE OF THE GAME’S BEST RETURNERS OF SERVE

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printing, Murray announced an amicable split from Mauresmo after two years.

THE ANGLE SLANTING THE RACQUET FACE AT 55° PROVIDES THE MOST TOPSPIN

THE AWAY GAME Speaking to MH some weeks earlier, life had seemed so sun-filled and straightforward. Murray was delighted with his circumstances, and why wouldn’t he be? He had already come through a tough time at January’s Australian Open, where his father-in-law, Nigel Sears, collapsed on an adjacent court during one of his matches. He admitted that his 31st match against Djokovic in the Open final was unlike the

“GYROTONICS MADE A HUGE DIFFERENCE TO WHAT I CAN DO”

others, although it wasn’t the buildup of losses that affected him (his 22nd to the world No 1) but the external circumstances. He’d said beforehand he would have no hesitation leaving the tournament if Kim went into labour, even if he reached the final. And here he was. And there she was. Still waiting. Her father had just blacked out in the stands while she was at home with her mother in Oxshott. That’s not a regular scenario for anyone. After he lost in the final against Djokovic, Murray was ferried overnight to Tullamarine airport for the first available ticket back to London – he’d reserved seats on three flights. But Sears recovered quickly and Murray’s daughter Sophia arrived soon afterwards, bringing the edgy period to a halt.

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COVE R M O D E L M U SC LE A N D Y M U R R AY THE SNAP FLEXION IN THE CORE, SHOULDER AND WRISTS PUTS MAXIMUM VELOCITY INTO THE BALL

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OUTSIDE ADVANTAGE

Murray still trains as hard as ever, despite suggesting on a visit to his Miami winter camp a few years ago that he might level off as he got older. He remains ascetic about his diet. When he won that breakthrough title at Flushing Meadows, he joined the celebration party late, picking up a bill for $6448 (£4000) at the Ling Ling bar in the upmarket Hakkasan restaurant. He had a $6 soda. Life for Murray is calibrated – he knows THE EFFECT no other way. A few years ago he told this MURRAY AVERAGES magazine: “Earlier in my career I used to 2400RPM ON EACH SHOT, FOR MORE spend a lot of time practising my tennis POWER AND on court. Now I’ve learned that it’s better ACCURACY to do just a couple of hours on court and two gym sessions a day. That’s what’s made me fitter and stronger. For much of the year, you’re just trying to maintain your fitness. It’s not often you get time to really concentrate on improving it.” Returning a fast serve puts Back at the photoshoot, Murray gives Murray’s reflexes ahead of most us an update. It shows how precise his training has become. “I don’t do much running now. I stopped after the problems with my back. After my surgery I did more cardio work on the court. Before I came here today, I was doing Gyrotonics, which has Lewis Hamilton start made a huge difference reaction time to my life, actually. Not just my tennis but to what I can and can’t me perspective. I had do. I still do Pilates, Usain Bolt start to think a little bit more but a lot of it is straight reaction time about what’s important, lines. With Gyrotonics what my values are.” there is more twisting M It sounded like a turning and turning, the kind of ur ray point. The conundrum movements I use in tennis.” r e tu for Murray was and remains: Murray is on a roll. Looking rn reaction time how does he cope with the twin after his body is one of his key responsibilities of parenthood and enthusiasms. When he played his tennis? Both Roger Federer, father to third match at Wimbledon in 2005, losing two sets of twins and a travelling ad for a five-setter to David Nalbandian, he Swiss efficiency, and Novak Djokovic, complained that he could not match the also a beaming new father, have handled older, stronger Argentinian for stamina. it. The question is what sacrifices will Few listened. Get on with it, they said; an individual make for his sport. it’s only tennis. Not now. What Murray Murray thinks he has found a good has done since moving his winter base to balance and, for now, he will let the cards Miami nearly eight years ago is not just fall where they will. He loves tennis. But admirable, but a template for others. he loves Kim and Sophia more. Returning to his latest obsession, Gyrotonics, he continues: “We got the

REACTING CREDIT

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“[After the Australian Open] I took two weeks off without hitting a ball and that was the longest I hadn’t played since I had my surgery [in 2014],” he said. “Normally, after a week or so, I want to hit a few balls. When I got back to doing stuff, I felt much better for it. It was such a long end to last year, stressful. It’s been nice to be at home with Kim and the baby. “It wasn’t the final that was different, it was the whole event. It was tough, and then everything that happened in the middle of it... Obviously a lot of things go on away from the court. Normally in a Slam, the tennis is the priority. For a number of years I hadn’t played a Slam like that; normally I’m competing for them and trying to win them, but this time I had something else on my mind as well. I don’t think it affected my tennis so much, but it definitely gave

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GROOMING: SUSANA MOTA | STYLIST: LEE HOLDEN | HAIR: JOE MILLS FOUNDER OF JOE AND CO USING KEVIN MURPHY

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03BACKHAND lady who teaches it to come to a few tournaments last year. She was in Washington the week before the US Open, she did a couple of weeks with me before the clay court season, as well as the Davis Cup final. She’s been fantastic. “I still make adjustments during the year and I tried a lot of things to help my back. It’s so much better now but I’m always trying new stuff. Sometimes you find something that makes a huge, huge difference. I used to do a lot of running on the track and then came across the VersaClimber. I felt I was getting huge benefits from that without my hips and knees and back taking a pounding. That made a big difference as well, a big aerobic benefit. Also, the work you get on your quads on the VersaClimber is massive.”

COURTING CONFLICT Elite athletes spend a lot of time on the hunt for new techniques. And of course, some take the easier route: performanceenhancing drugs. Murray, more than just about any other player, abhors their use. He was among the most unforgiving of critics when Maria Sharapova failed a drugs test at the Australian Open for the previously unheard-of meldonium. He exchanged frank words with Djokovic over the suspension of the Serb’s compatriot, Viktor Troicki, in 2013. Other players tread warily. Not Murray. If he feels strongly about something, he will say so. Murray and Djokovic, born just a week after him 29 years ago, fell out more dramatically this year, when the Scot said he sometimes wondered about

THE FULL SERVICE TRULY ELITE ATHLETES WORK EVERY ANGLE. MURRAY’S PLAN ADDS STRENGTH TO DYNAMIC MOVES FOR A LEAN PHYSIQUE

AN EXPERT GRASP OF ANGLES AND BIOMECHANICS LETS MURRAY HIT WINNERS FROM ALL ANGLES

past opponents who had been able to go strongly to the wire in long matches. First, Djokovic’s coach, Boris Becker, came out firing. He said Murray was “totally out of order” to make such inferences. Djokovic, a born diplomat, tried to soothe the row, though tension between them remains. Djokovic asserts that he is good friends with Murray, whom he has known since losing to him in a junior tournament when they were 11 years old. But Murray is equivocal. He describes their relationship as that of “professional friends”. They are cordial – and have even played fivea-side football together – but they have had their moments on court. Murray has suspected Djokovic of gamesmanship more than once, most pointedly in the 2015 Australian Open final. But they take such contretemps in their stride. They might be closer when they retire. They might not. Neither went to each other’s wedding. Neither was upset about it. They are different temperamentally: Murray rides his emotions more loudly; Djokovic is quietly brutal in mastering his inner beast. For now, Murray is happy to talk sushi, another seeming obsession; over the course of our conversation he hoovers up maybe 20 pieces. “The first time I went to a Japanese restaurant I would have been, like, 19? I thought, there’s no chance I’m having that: raw fish, no way. The first time I tried sushi was after a Davis Cup tie. I think it was the

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THE RETURN THE EXTERNAL ROTATORS RAPIDLY DECELERATE TO READY FOR THE NEXT SHOT

1/ EXTENSION / MED BALL SLAM

2/ TWISTING PLATE LUNGE

3/ MED BALL RETURN

3 SETS OF 5 REPS ON EACH Stand in front of a cable stack and pull the rope handle straight up over your head (A). Do 5 reps, rest 30sec, then smash out 5 med ball slams (B).

3 SETS OF 8-10 REPS Holding a weight plate in front of you (A), lunge forward and twist 90 degrees in the direction of your lead leg (B). Do 8-10, then swap legs. And yes, this will burn.

4 SETS OF 3-5 REPS Face a wall with a med ball in both hands. Squat (A), jump slightly and rotate your shoulders as you land to throw the ball (B). Go heavy and aim for power.

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THE GRIP A MIXED GRIP TRANSFORMS THE BACKHAND INTO AN ‘OFFHAND FOREHAND’

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C THE ROTATION TWISTING HIS SHOULDERS PAST HIS HIPS PUTS STRETCH ENERGY INTO THE MUSCLES

4/ REACTION SPRINT 4 SETS OF 10 SPRINTS Set two cones 10m apart and get into a ‘sprint start’ position between them (A). Have a partner call out a cone, then react to touch it (B). Reset and repeat.

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one where Tim [Henman] retired, when we played at Wimbledon, against Croatia in ’07. We went to Nobu. And that was it. Sold. In Miami, it’s everywhere.” Does he still stack up the calories and match the intake with a massive workout, like boxers such as Amir Khan? “No. There was a period, when I was younger and trying to put weight on, when I was looking at my calories. These days I just try to maintain my weight. I feel most comfortable at 84kg.” He does not look as if weight would ever be a problem. “The problem for me was when I had my back surgery. When I don’t do anything, I drop weight, because I don’t have as much of an appetite. When I started training again, I put on quite a lot. Anyway, now it’s fine. My body fat is around 9-10%. It’s what I want. When I tried the gluten-free diet, I dropped like 5kg in the space of a few weeks, and had

no energy. The only thing that it helped was sleep but I think that was simply because I was so tired. I slept really well, but I couldn’t play tennis like that. I just didn’t have enough energy, I struggled.” It was Djokovic, of course, who led the way with gluten-free. He is the method’s champion. He is also Murray’s bête noire. Gluten-free was never going to cut it. They will surely clash this summer, perhaps here at Wimbledon, then in the Davis Cup. It is a rivalry that encapsulates the nature of modern tennis: intense, physical, psychologically demanding – and, for the rest of us, utterly engaging.

“I DID TRY THE GLUTEN-FREE DIET BUT I HAD NO ENERGY”

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WORDS BY TED LANE & DAVID MORTON / PHOTOGRAPHY BY MICHAEL HEDGE

TIME MAXIMISING LIFE’S GREATEST LUXURY

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05 HOURS TO GIVE YOUR IMMUNE SYSTEM A SHOT IN THE ARM

aybe you’ve been thinking about getting inked for years but haven’t ‘found the right one’. Or, more likely, the prevalence of tattooed Brits abroad has caused your interest to fade. Well, if you require a push to finally go under the needle, research into the human immune response has got your back. Or arm, or chest, or wherever. A study by the University of Alabama has discovered a link between people sporting tattoos and a higher concentration of immunoglobin-A, your body’s vanguard against infection. Those with multiple etchings also showed lower amounts of immune systemsuppressing cortisol, perhaps explaining why David Beckham is always in such fine fettle. The study author does admit that people getting their first tattoo showed signs of immune system stress, but the results from veterans indicated that their defences had adjusted and come back in lurid strength. So, while a quick, minimalist design might be an on-trend toe in the water, consider this the excuse you need to start a healthy sleeve or two.

THE NEEDLE YOU WANT FOR A HEALTHY SPIKE

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JOIN THE CHAIN GANG TO KEEP THOSE COGS TURNING

20 MINUTES TO START A NEW REVOLUTION IN YOUR HEAD

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f the anxiety of a big day in the ofice is weighing on your mind of a morning, it’s all too tempting to use commuting time on public transport to motor through your unread emails. We’ve all seen it and been there: the insensible iZombie craned over a smartphone, fingers feverishly tapping and swiping away. Well, it’s high time you broke that cycle. Tomorrow morning would be a good time to start, as just 20 minutes’ cycling has been proven to increase levels of brain chemicals vital to your mood and memory. Researchers at the University of California scanned

the brains of volunteers after their ride and found an increase in common neurotransmitters glutamate and GABA – two chemicals which are responsible for optimising how your brain cells ‘talk’ to one another. These efects last for a full 30 minutes after you stop pedalling and could even limit the onset or severity of depression in the long term. Which is why swapping the packed commute for cruising into work is your shortcut to a more pleasant psychological trip when you get there. So the next time work stress is grinding you underfoot, just ride it out.

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SECONDS TO TURN BBQ BANGERS INTO HOT MUSCLE SUPPS

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hould you want to supersize this summer, searing slab upon hefting slab of meat on your barbecue is to somewhat miss the point. Because while each paper-plated dose of protein does serve a moreish muscle-building purpose, it is your preference of condiment that could squirt necessary extra heat into your muscles. Research in the Journal of the Federation Of American Societies For Experimental Biology (not so easily said after a few Beavertowns) states that a specific plant steroid in mustard triggers a response

similar to anabolic steroids. They found that ‘homobrassinolide’ enhanced protein synthesis and led to an increase in lean body mass, muscular size and physical performance, with none of the side efects associated with crimsonfaced locker-room juicers. All of which shakes down to French’s being the MH- and WADA-approved dope you should be using to liberally spike any meat coming of your grill. Though the two-to-one carbohydrateto-protein ratio of a frankfurter in a soft, white bun is as good a way as any. Get to grips with it.

FOOD STYLIST: LUCY-RUTH HATHAWAY

SERVE UP SOME DELICIOUS STEROIDS, WITHOUT THE SNAGS

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MINUTES TO HAVE A HEARTY SPREAD FOR BREAKFAST

benfotiamine. Schedule those three servings for half an hour before a workout and you’ll get a flavoursome kick to your training, too – the yeast extract’s niacin is a natural way to bump up levels of the nitric oxide commonly used in pre-workout supps to dilate blood vessels and deliver extra oxygen to your muscles. That Marmite’s impressive heart and fitness benefits taste better (or far worse) than a couple of supplements for breakfast is, of course, a matter of personal preference. But love it or hate it, it’s certainly more cost efective.

MARMITE AS A STATIN? IT’S THE NATURE OF THE YEAST

ILLUSTRATION: JESSICA WEBB | PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS

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taunchly adhered-to statistics suggest that half of you will have to bear with us for a moment. Because according to a spread of new research, the most polarising pairing for your toast also happens to be one of the healthiest. In studies by hungry University of Bristol scientists, research showed that, when eaten three times a week, Marmite enhances heart function in healthy adults and cuts the risk of developing cardiovascular disease. This efect has been attributed to high levels of the artery-sparing antioxidant


MH PROMOTION

FOCUS ON THE GAME HARNESS MENTAL STRENGTH WITH THE HELP OF AARON RAMSEY AND NEW BALANCE TO SCORE MATCH-WINNING STAMINA. ENDURANCE IS ENHANCED BETWEEN YOUR EARS.

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oes your comfort zone consist of cruising from squat rack to bench press and back again? While your heart may be pounding after a heavy set of strength training, a lack of endurance can hamper overall performance. It’s the reason you look good in front of the mirror, but are blue in the face five minutes into five-a-side. Stamina plays a major part in allowing you to hit your weightloss goals, perform on the sports field and take on new fitness challenges – completing your first 10K, for example. But adding a stamina string to your fitness bow isn’t easy, it requires mental strength to rival anything you achieve under a barbell.

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MH PROMOTION

Whether you’re dealing with excruciating DOMS after your first cardio session, or summoning the energy for a lung-busting kick for the line as an endurance pro, a strong mind is critical, explains footballing star and New Balance athlete Aaron Ramsey. ‘You will sufer injuries and need to stay mentally strong – that is key especially in the bad times,’ he says. ‘When your body is saying no, it’s your strength of mind that drags you through. I was a good longand middle-distance runner as a kid, and endurance is something I excel at. ‘It’s an important mindset to know that you are never the finished article, but instead should strive to get as close to it as possible,’ he explains. And that is an important lesson for any MH man.

TRAIN FOR SUCCESS Training is above continue improvement. Whether stamina is a skill you enjoy but are yet to master, or it’s a new dimension to your workouts entirely, getting your brain onside is an essential first step. ‘I try to train hard every day working on ways to improve,’ says Aaron. ‘If there is something that needs to sharpen up in my game, I’m not afraid to put the work in and improve it.’ If the pros are still pushing themselves, you should be, too. Thankfully, there are more familiar ways to get a headstart on your stamina goals. Use the exercises opposite to get a lower body boost that’ll take the pressure of your burning lungs and make it easy to hit a new long-distance PB. For more tips from Aaron Ramsey on how to improve your stamina, build match winning endurance and overcome your toughest opponent by improving your mind game, head to menshealth.co.uk/ toughestopponent

‘IF THERE’S SOMETHING THAT NEEDS SHARPENING IN MY GAME, I’M NOT AFRAID TO PUT IN THE WORK’


SKIP LEGS DAY These two exercises will add individual leg strength in all the right places, making every footstrike easier and taking your stamina to new heights.

BULGARIAN SPLIT SQUAT Stand with a barbell across your shoulders, facing away from the bench with one leg resting on it, laces down. Squat with your standing leg until your knee reaches 90 degrees. Push through your heel and return to start position. Building single-leg strength adds power to every pace. A B

SKIPPING Grab the rope at both ends. Use your wrists to flick it round your body, jumping to clear the rope as it hits the ground. This will strengthen your calves – which are at risk of being overtrained very quickly if you’re new to skipping – helping add endurance.

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At work, at the GP’s surgery, in Westminster, mental health is the poor relation of physical wellbeing. Though all evidence shows the two to be inextricably linked, wellness of mind takes a back seat to the body, both in terms of resources and understanding. It is time to change the way we think, and this is the start of MH’s campaign to do just that. Get your head round it

Photography by Charlie Surbey Interviews by Tom Ward

YOUR MENTAL FITNESS SHOULD BE ON TRACK WITH THE PHYSICAL


YARDY REFUSED TO LET DEPRESSION STUMP HIM

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78 MEN’S HEALTH

THE NUMBERS GAME

1 in 4

The number of adults who will experience some kind of mental health issue each year

£105 billion

124 days The average waiting time for mental health services in the UK’s worst performing areas

The annual cost of mental-health related illnesses to the UK economy

MENSHEALTH.CO.UK

OPENER PHOTOGRAPHY: PAVEL DORNAK AT HEARST STUDIOS | ADDITIONAL PHOTOGRAPHY: GETTY

e all have physical health, and I imagine most readers of Men’s Health take a keen interest in theirs. But what about mental health? We all have that too, and just like physical health, some days it is good, some days less so. Given the mind is, if anything, more complicated than the body, why should it be otherwise? And yet, both as individuals and as a country, which do we take more seriously? It is there in the NHS Constitution: parity. One as important as the other. But we are light years away from that, in terms of attitudes, resources and services. Take one small but revealing example. David Cameron spoke recently about how proud he was that we now have waiting times for some mental illnesses, as we do physical ones. So, if you have psychosis, you should be treated within two weeks. I have had psychosis. I have known that feeling of the mind exploding in a chaotic mess of noise, confusion and fear. I was lucky. Lucky to be arrested for my own safety. Lucky to have a police doctor who insisted I went to the hospital. Lucky to have a boss who took me back in my old job. But as I heard the Prime Minister say those words, I tried to work out: what was the physical health equivalent of a full-on psychotic attack? What I concluded was that it would be a body flying through a windscreen and left lying at the roadside. Just imagine what we would think if the waiting time for that was a couple of weeks. So while I welcome the fact that the government is putting more focus on mental health, welcome the extra funding the Chancellor announced in the last

spending round, welcome many of the recommendations of the NHS Taskforce report, we should not kid ourselves that parity between mental and physical health exists. We have a long way to go. This is not just about money. It is about the way we think. Here the media has a huge role to play, which is why the new focus MH is putting on mental health is important. One of the reasons mental health has lagged behind is the huge taboo that has surrounded mental illness for centuries. Do you know where the phrase ‘round the bend’ comes from? It is where we used to build the mental asylums, in places where others did not have to see them. Round the bend at the end of a road; out of sight, out of mind. Taboo can have an enormous impact, well beyond the obvious one of adding to the shame and stigma people feel. It can affect spending, too. Older readers will remember when cancer was known as ‘the big C’. Why? Because people didn’t want to talk about cancer. Today people don’t want to talk about mental health. But the taboo having been broken down, awareness of cancer, openness, and as a result better funding, have made a huge positive impact. We have to take that same approach to mental health. Not to do so is to fall victim to a false economy. By failing to invest now, we are storing up massive problems for which we will pay a bigger price in the future – in emergency care, addiction services, court time, and everything else that so often goes with mental collapse. Campaigns need killer facts. Let me give you the worst fact of all: suicide is now the biggest killer of young men in our country. If you deleted the word ‘suicide’ and replaced it with any other cause of death – cancer, diabetes, asthma, car crashes – there would be an outcry. Governments would have to do more. Is it because we still prefer not to think too much about mental health and mental illness that we allow this to go on? We should be more outraged than we are, not just at that killer fact but at the reality it represents – services being cut, pain and suffering going unaddressed. I hope that in taking up the cause of male mental health, Men’s Health plays a big part in shaping the attitudes required for a desperately needed new approach. Change only comes if people make it come. And we all have a role in that. Alastair Campbell is an ambassador for anti-stigma campaign Time to Change


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fter quietly pulling out of England’s ODI match against Pakistan in 2010, it became apparent to Michael Yardy that all was not well with the inner workings of his mind. Having been brought up through the Sussex youth programme before making his England debut in 2006, Yardy nevertheless became convinced his teammates thought him a “loser”. With dark thoughts piling up, he wisely excused himself from England’s international duties to focus on his health. While reticent to speak about his recovery, Yardy praises the support of his family and is working toward becoming a sports psychologist.

dark thoughts will go away, but at the same time you’re battling your own rationality because you know it won’t get better on its own.

Cricketing hero Geofrey Boycott joked you’d left because you couldn’t take his criticism. How did that feel? You’re always going to get people like Boycott who don’t understand the illness and will never be able to relate. My mental illness had nothing to do with the sport, or my performance. It could just as easily afect people who work in the city, or school teachers. It shouldn’t be a reflection of your ability. Whether or not Boycott felt I was “I was trapped good enough is in a circle of a diferent story.

Michael Yardy

Homesick Hero FORMER ENGLAND CRICKET CAPTAIN YARDY’S THE HARD YARDS (PITCH) IS OUT NOW

MENSHEALTH.CO.UK

If opening the bowling for England during the 2011 World Cup was the high point of Yardy’s career, his very public flight back from the tournament due to clinical depression was undoubtedly the lowest

What led you to leave India? I had been guilt, thinking, diagnosed with ‘This is what You had a month depression, after returning I’ve worked for of and being away from the World all my life, why Cup. Did it feel in India just can’t I enjoy it?’” long enough? seemed to magnify the negative I thought if I could get back thoughts. The more I tried to playing cricket everything to get rid of them, the worse would be fine. At that time they got. I felt like I was I still didn’t understand the running into a brick wall trying illness. After I went back, to smash through them. Every depression reared its head time I got knocked down, I’d again. I had to have another try to run at it from a further month of. It’s so dificult to distance and hit it harder. tell people they need to be But it was only myself I was aware of mental illness in the damaging. In India I found people around them because myself trapped in a vicious even I didn’t understand all circle of guilt, thinking, “This the subtleties. Each person’s is what I’ve worked for all my mental health is very much life, why can’t I enjoy it?” an individual struggle. You aren’t the first cricketer to have flown home due to depression. Did this make it easier to talk about things with your teammates? There were very few people who knew I was sufering, apart from [former England wicketkeeper] Matt Prior. You end up putting on a brave face and ignoring the warning signs, until eventually it all boils over. You’re hoping the

Have you seen increased parity between physical and mental health in sport? At the moment, if you were to put on a team sheet that a player is missing because of mental health issues – rather than a tweaked hamstring – it would raise questions. But in the same way you’d see a physio rather than playing with an injury, it’s ridiculous to keep pushing until your mental health snaps.

MEN’S HEALTH 79


Ricky Hatton

THE NUMBERS GAME

FallenChamp Following high-profile defeats at the hands of Floyd Mayweather and Manny Pacquiao, former light welterweight champion Hatton fell into a self-destructive cycle of drink, drugs and suicide attempts

23% The percentage of all NHS activity taken up by mental health

15-20 The average number of years people with severe mental health issues can lose from their lifespans

3.5x Men are more than three times as likely to take their own lives compared to women

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n his autobiography, War And Peace, Ricky Hatton describes the feeling of sitting in his trophy room, looking down at his indoor swimming pool, complete with mosaicked Manchester City FC logo at the bottom. It wasn’t a view he liked. Newly retired, the Hitman was on the ropes and considering ending it all on a daily basis. Now training young hopefuls in his gym just outside of Manchester, he’s put depression on the back foot, and bounced back to come out fighting. Your experiences with depression began after the Mayweather fight in 2007. Did anything trigger it? It’s nothing to do with blows to the head. It’s adrenaline, the euphoria of having your hand raised in the middle of Madison Square Garden, and then having it taken away. Mayweather was a big opportunity for me. I knew no one could beat me, and then someone did. I had 30,000 people who came to watch me and I let them down. I couldn’t show my face in public afterwards. I cancelled all my functions. I just didn’t want to leave the house. You retired after the Pacquiao fight, almost two years later. What was your mind frame at the time? By then I’d fallen out with my

80 MEN’S HEALTH

trainer Billy and I’d also had a terrible fallout with my parents – who I haven’t spoken to in eight years. By the time it came to fighting Pacquiao, I didn’t care if I lived or died because the people I’d worked so hard for weren’t there to share the experience with me anymore.

women who understood what I’d gone through. It helped. Everyone should have the opportunity to go to therapy. As well as AA meetings, there should be depression meetings.

What can the average man do to help his friends? I still get depressed and I still have bad days but my mates How often did you attempt don’t get funny with me if I’m to kill yourself? being quiet. They just know Almost once a week. I was what’s going on. If you have having fun trying to get my a friend who’s the life and new career going in training soul of the party and all of fighters, then I’d go home a sudden is moping about, to my empty house and all acting out of character, you I needed was an hour or two should never be scared to to ponder things and I’d start crying ask if he’s got and crying and “It doesn’t mean something on you’re weak. crying. That’s his mind. That’s when I’d get the It means you’re what mates do. knife out. I tore clever. You can the skin several sulk and die or What helps times, but I now? do something you didn’t have I have a head about it” the bottle to go doctor – a through with it. I decided to psychiatrist – and whenever drink myself to death instead I get down, I go have an hour and the drugs were there to with him and the world is help me keep drinking, to get beautiful again. If a guy it all done faster. who thought he could walk through walls can say, “I feel You’ve said the Priory like shit here, I’m crying every didn’t help, but that going night, I’m fucking sick of to Tony Adams’ Sporting hating myself and I need to Chance Clinic did. Why? see someone,” then there’s The Priory was full of lovely no reason why anyone else people, but they just thought can’t. It doesn’t mean that I was an alcoholic. You’re you’re weak. It means you’re telling me that you only get fucking clever. You can depressed if you drink? either sulk and die or go Rubbish. Tony’s place was do something about it. better because the people there were sports men and

HATTON’S WAR AND PEACE (PAN) IS OUT NOW


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MENTALLY BLOODIED, HATTON HAS COME BACK STRONGER


AUTHOR HAIG IS REWRITING THE STORY ON MENTAL WELLBEING


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Matt Haig

Tortured Artist

At 24, author Haig walked to a clif in Ibiza and contemplated jumping. He describes the sudden rush of mental activity as an “intense flickering”. It is a feeling that’s stayed with him since

THE NUMBERS GAME

#1 Suicide is the leading cause of death for males aged 15-49

25% The percentage of people who take their own lives that had been in contact with their GP in the week before

28% The percentage of suicides who had been in contact with mental health services within a year of taking their lives

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elve into any of Matt Haig’s novels and it’s clear he is a man with humour at the forefront of his mind – from his canine reworking of Shakespeare’s Henry IV, Part 1 in The Last Family in England, to the alien-cumuniversity-lecturer of The Humans. His first non-fiction book, Reasons to Stay Alive, is slightly darker stuf. In it, Haig explores the combined anxiety and depression that has plagued him for 17 years, with the hope that doing so will help others to open up, before it’s too late. Seventy-five per cent of all mental health problems are diagnosed by age 24, which is when you first felt the symptoms of depression. Why do you think young men in particular appear to be so susceptible? This generation seems to be sufering more than ever, and I think it’s because we’re living in a rapidly changing world of 24-hour Tesco, breaking news and social media. Our phones are being updated but our brains haven’t changed much in 150,000 generations. We’re essentially still cavemen, struggling to make sense of this endless information that we’re being bombarded with. Is depression avoidable? I think all of us sufer from mental health problems to some degree. Not everyone

HAIG’S REASONS TO STAY ALIVE (CANONGATE) IS OUT NOW

will get full-blown clinical depression but we could all do with being more aware of our mental states. We have this false line running through mental and physical health but it’s all integrated. None of us are 100% physically healthy, so I don’t think any of us have perfect mental health, either. We just need to be able to understand our feelings a bit more.

what’s bad for you and how you can avoid it.

What do you think can be done to stop so many young men committing suicide? Educating people about their minds is crucial. When I had suicidal thoughts it was a period of confusion and panic. Suicide is situational. You can have depression to any extent and not end up taking your own life. But if someone is without support, Do we need to look at how or they’re ashamed of what’s medication is prescribed? happening to them, that’s I think looking for a quick fix is dangerous. when it becomes If you’re relying “It’s always dangerous. on diazepam to possible to find some crack make you feel How can men better – and it of light in the stay positive doesn’t work when sufering darkness” – you can feel depression? even more hopeless because You have to remind yourself it’s failed. I think we should that it will pass and find be trying more holistic something to enjoy, even in treatments instead. Force the midst of the illness. It can yourself to interact with be as simple as watching the outside world. Learn Game of Thrones. Find one an instrument. Get out on moment of happiness then a bike. Anything that forces turn this into two, then three. you to think outward instead I believe you can have all of inward is good. kinds of mental health issues and still live an ordinary life You’ve written that in some full of happiness. It’s always ways your own experiences possible to find some crack of depression have been of light in the darkness. beneficial. How so? I often think the anxiety we’re feeling inside ourselves is telling us there’s something in our lives that needs fixing. When you’re not ill you might take it for granted, but at some level life is grinding us all down slightly. When you go through depression or anxiety you learn more about

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Healthy Body Healthy The Mind Manifesto Talk is cheap; it’s action that will save lives. This month MH is initiating a campaign to change the perception of mental health at personal, societal, institutional and governmental levels. Ultimately, we need physical and mental health to be given equal billing, and that starts with you. This is your five-point plan. Cut it out, go online and spread the word OUR CAMPAIGN JOIN !

CUT OUT & KEEP

HEALTHY BODY HEALTHY MIND #MENDTHEGAP

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“I pledge to demand increased provision for mental health at a local level” Tragically, 25% of men who take their own lives are in contact with their GP the week they die, suggesting the need for a radical reform in the way mental health issues are dealt with at first contact. GPs should be equipped to do more than simply prescribe antidepressants or pass patients on to a chronically over-subscribed counselling wait list. ACT NOW! Go to menshealth.co.uk/ empoweringgps and sign our Empowering GPs petition

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“I pledge to take “I pledge to care of my own demand parity mental health” between mental We believe the first step to improved and physical mental wellbeing is addressing our own susceptibilities. One in four of us will wellbeing on a be diagnosed with a mental health condition. Those of us who are risk dying national level” Mental health accounts for 23% of NHS 15-20 years earlier. Just as you’d get a regular dental check-up, you owe it to yourself to assess your head. ACT NOW! Go to menshealth.co.uk/ mindmot to assess your wellbeing

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activity, yet spending is equivalent to half of this. There is a palpable deficit in time, resource and care. We want the government to commit to more support and for the right care to be available 24/7. ACT NOW! To demand change from your local MP, go to menshealth.co.uk/ taskforcepetition and sign The Mental Health Taskforce petition

“I pledge to mobilise both myself and 05 others at work” “I pledge to The workplace stigma has to end. look out for my Just 43% of people with mental health problems are in employment; those contemporaries” who are employed often feel unable to Suicide is both the starkest and most come clean about their situation and therefore sufer in silence; 70% have been put of applying for jobs, fearing unfair treatment. Mental health first aiders in the workplace could help eliminate the taboo. We want working men to come together and ask their employers to sign the Time to Change Employer Pledge card and commit to fixing attitudes and insecurities. ACT NOW! Go to menshealth.co.uk/ employerpledge, fill in and print of our call for corporate commitment, then present it to your HR department

needless of crises we face. After many years of decline, it has begun rising once more. It’s now the leading cause of death for men aged 15-49. Men account for almost four out of five suicides. No government or health service can do as much to reverse this as you. Look out for your friends, keep an eye on colleagues and don’t neglect your relatives. If you’ve noticed someone beginning to withdraw, help dig him out of a rut. Exercise the body and exorcise the mind, together. The physical and the mental are more closely related than you realise. ACT NOW! Head to mhsurvival.co.uk and sign up with a friend for one of our five Survival of the Fittest events


Around

THE WORLD In

80 Adventures TI M E I S PRECIOUS , SO SWAP TH E AI RB N B CIT Y B R E A K S F O R TA R G E T E D , H O R M O N E - H E I G H T E N I N G T R I P S T H AT R E WA R D B O T H B O DY A N D M I N D , FROM HOLISTIC HIDEOUTS TO THE WORLD’S M O S T N E RV E - S H R E D D I N G S P O R TI N G E S CA PA D E S WORDS BY CH R IST OPH ER KOM PA N EK & MH EDITORS ILLUST R ATIONS BY ADA M NICKEL


01-02 DIVE WITH HAMMERHEADS The Great White’s cousin is the perfect excuse to visit the Galapagos. Growing to 20ft with a diet that includes stingrays and other sharks, they’re reassuringly un-fond of the taste of humans. A fact worth bearing in mind when you find yourself surrounded by 30. £2965 liveaboards.dive-the-world.com LIKE THAT? Give something back by assisting manta ray researchers on dives of New Guinea’s Raja Ampat Islands – the world’s epicentre of marine biodiversity. From £3169 thearenui.com

GO ON A DEEP DIVE TO NAIL YOUR NEXT TRIP ABROAD

YOUR ADVENTURE KEY

SEROTONIN Mood-boosting expeditions, packed with feelgood factor

ENDORPHINS Sweating and victorious, you’ll be – and feel – on top of the world

OXYTOCIN Book your trip for two and upgrade date night forever

ADRENALINE You’ve never felt more alive than when facing potential death

TESTOSTERONE Get up close with nature and unearth your inner adventurer


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HELI-SKI IN NEW ZEALAND

DIGITAL DETOX

The French have placed heli-skiing on the ‘no-go’ list for environmental reasons, but the Kiwis’ attitude is more laissez-faire. On the pristine slopes of the Queenstown resorts, services take in 11 mountain ranges with access to over 300 runs – leaving no powderhead unappeased. £270 heliskinz.com LIKE THAT? Open until 9pm, the slopes of Japan’s Mt Niseko Annupuri are a solo skier’s post-sundown sanctuary. £43 niseko.ne.jp

05-06 SKYDIVE OFF EVEREST Skip base camp for a more unique experience: skydiving from a helicopter with the world’s most famous mountain as your backdrop. Your 17-day trip includes two jumps, so double up with an instructor or go it alone. £15,300 incredible-adventures.com LIKE THAT? Spread your wings and soar like a (terrified) eagle by taking vertical flight of the flat-faced Eiger. Prices vary valleybasegear.com

DESERT ANXIETY Glamp in the Moab desert without a wifi password in sight. Not that you’ll have electricity to charge your phone anyway. From £170 moab undercanvas.com GET PLACID

07-08 ICE DIVE THE WHITE SEA Bore through the frozen crusts of Finland and Russia’s most unforgiving waters before plunging into a world of subaquatic ice sculptures and fissures populated by coral, starfish and beluga whales. Warm up by campfire under night-time views of the aurora borealis. From £2300 waterproof-expeditions.com LIKE THAT? Try not to get lost in the sublime ice caves beneath Alaska’s 13-mile Mendenhall Glacier. £157 beyondak.com

09-10 TREK THE KOKODA Papua New Guinea’s 96km trail snakes through indigenous Koiari and Orokaiva villages steeped in violent history. Among deep valleys and dense rainforest are the sites of WW2 clashes between Japanese and Australian forces. From £1518 kokodatrail.com.au LIKE THAT? Trek through the rainforest heart of Dominica to a boiling volcanic lake on the 185km Waitukubuli National Trail. We advise you resist the temptation to jump in for a cooldown. £1990 lonelyplanet.com 88 MEN’S HEALTH

Just outside NYC, the staf at Lake Placid Lodge store your devices so you can focus on other pursuits. Enforced mental solitude for the untrustworthy. From £280 lake placidlodge.com DIG DEEP Sweden’s Sala Silvermine houses the deepest hotel room in the world, 155m below sea level. You’ll have to wait ’til morning to Instagram it, though. From £400 salasilvergruva.se OUTBACK YOUR INBOX A beachside bush camp, hidden in the dunes of Oz’s Ningaloo Reef, is about as far out as you can get without going ‘full Dundee’. £938 mr andmrssmith.com TAKE A MINDFUL LUNCHBREAK The Silence Room at Selfridges provides busy urbanites with vital moments of solace. Leave your shoes and devices in a locker and breathe in the quiet. Free selfridges.com SAIL TO SOLITUDE Good news: a quarter of Scotland has no phone signal. Better news: the Skiary guesthouse on Loch Hourn is only accessible by boat. From £79 skiary.com

17-18 OM IN THE DOME Practise yoga in its birthplace, surrounded by coconut groves at the Arabian Sea, for holistic his’n’ hers treatments. Try Ayurvedic healing – with an emphasis on de-stressing and detoxing – topped off by a bodyboosting session in Goa’s famous zen-centre, the om-channelling SwaSwara’s meditation dome. From £1679 heal ingholidays.co.uk LIKE THAT? Lie back and eat mangoes from century-old trees in Maui’s Garden of Eden. Just don’t touch the apples. From £457 travaasa.com

19-20 CONQUER EL CAPITAN There’s more to the NorCal national park than bears and backpacking, with Yosemite’s 914m monolith a favourite among climbers and base jumpers alike. Already done it? Try beating the 2:23:46 speedclimbing record. From £3142 travelyosemite.com LIKE THAT? Starting at the Patagonian Ice Cap, the Marconi Pass, with its 300 climable glaciers, is the world’s largest sub-zero playground. From £628 patagoniamagica.com

PHOTOGRAPHY, THIS SPREAD: FRANCO BANFI FOR WATERPROOF EXPEDITIONS, GETTY, SAFARICOM

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80 Adventures

21-22 PUB CRAWL THE OUTBACK BY HELICOPTER

PROPEL YOUR WAY TO THE ADVENTURE OF A LIFETIME

The Australians don’t really do moderation, as this 349km liquid adventure proves. With stops at five rugged pubs in as many hours, you’ll be pleased to hear that passengers aren’t on flying duty. Although after a skinful of Australian Max we’re sure you’ll want to try. £478 airbornesolutions.com.au LIKE THAT? Earn your spurs while whistling the Rawhide theme tune as you drive cows across a sixth-generation Nevada cattle farm. £970 cottonwoodguestranch.com

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25-26

27-28

TREK TO CAIRO

SHARPEN YOUR SKILLS

This 40-week tour traces almost the entire perimeter of Africa, from Morocco’s Rif Mountains to South Africa’s Orange River, finishing at Egypt’s ancient monuments. Go big, then go home. From £5350 oasisoverland.co.uk LIKE THAT? Cycle 30,000km from Alaska to Argentina, traversing two of the world’s largest mountain ranges. Find inspiration at takeaseat.org

Learn from native tribes in the Andes how to hunt, fire-light and make life-saving decisions under pressure. Just like your relationship, then. From £2600 adastraadventures.com LIKE THAT? Master archery, horse riding and traditional shaman ceremonies on the Mongolian steppe. £2475 responsibletravel.com

WIN THE SAFARICOM MARATHON

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Mix observation with participation in Kenya’s Lewa Wildlife Conservancy as you run alongside 1200 athletes, passing herds of elephants and rhinos. £104 lewa.org LIKE THAT? Fight against poaching with a two-day cycle through the Zululand Rhino Reserve. Includes free T-shirt. From £90 rhinoadventureride.com MEN’S HEALTH 89


29-30 WIN A MOUNTAIN RALLY BYO 4x4 for the six-day Raid de Himalaya.

33-34 RUN WITH PHEIDIPPIDES The famous ancient Greek messenger might be long gone, but the Greek Spartathlon – which traces an arduous 250km route from Athens to Sparta in 36 hours – lives on. The waiting list is almost as long as the route, so apply early for 2017 before training season begins. £402 spartathlon.gr LIKE THAT? Kenya’s Tough Mudder takes place across the rugged peaks of Mount Kenya and includes water, fire, mud and barbed wire – not necessarily in that order. £50 mkesc.co.ke

Taking place at an altitude of 6000m and passing through icy riverbeds with just 25% of competitors making it to the finish line, this is the ultimate test of hand-eye coordination, willpower, and your ability to overtake under pressure. From £736 raid-de-himalaya.com LIKE THAT? Watch wildebeest stampede across the Serengeti en masse from your own hot air balloon. David Attenborough impressions optional. £377 balloonsafaris.com

37-38 STEER OFFGRID FOR AN EPIC CRUSADE

90 MEN’S HEALTH

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TRACK GORILLAS

KAYAK AN ICE SHEET

In Rwanda’s Volcanoes National Park, you and your better half can follow golden monkeys through bamboo thickets then climb to where mountain gorillas hang. With sunset views of the park, romance is all but guaranteed. From £6065 expertafrica.com LIKE THAT? Explore Russia’s Durminskoye Forest by ski-doo, searching out the endangered Amur tiger. £2150 naturalworldsafaris.com

Visit one of the least explored areas of the Arctic, the Sermilik Fjord in east Greenland, where – in partnership with the WWF – you’ll kayak among whales and seals, hike through tundra and learn centuries-old fishing traditions from Inuit villagers. £7060 nathab.com LIKE THAT? The North Pole Marathon is easily the most impressive way to cover 26.2 miles. And the coolest. £10,820 npmarathon.com

WRITE THAT NOVEL Escape to Tristan da Cunha, an archipelago 2000km off the South African coast. Officially the most isolated spot on Earth, the only settlement has less than 300 residents. Don’t worry – it’s less Overlook Hotel, more idyllic escape. £411 tristandc.com LIKE THAT? Belize’s Gaia Riverlodge is a hydroelectric charged TV-free sanctuary. Swap the GoT theme tune for the sound of waterfalls. From £170 mrandmrssmith.com

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80 Adventures 48-49

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PHOTOGRAPHY, THIS SPREAD: ELIZABETH CHAPMAN FOR EXPERT AFRICA, RALPH LEE HOPKINS, MSC CRUISES, GETTY | OVERLEAF: HENRY WILKINS, CHRIS MILLER, PATRIK DYKSTRA, GETTY

GET IN SHIP SHAPE Developed with Technogym, MSC Cruises’ Wellness Experience brings together on-deck tai chi and sandy beach training in Rio, with bespoke courses focusing on mobility, strength and conditioning and holistic wellbeing. And it’s a no booze cruise – your mini bar is stocked with complementary sports drinks and healthy snacks. More info at msccruises.co.uk LIKE THAT? For a more proactive escape, sail along the Congo observing wild bonobos. £6295 another worldadventures.com

FISH FOR YOUR SUPPER

41-47 63-HOUR WEEKEND SAMPLE A SCOTCH BOTHY Catch the sleeper train to Fort William then trek to a DIY ‘bothy’ in the Highland’s hills. mountain bothies.org.uk SNORKEL WITH SEALS The clear waters and wildlife of the Isles of Scilly will take you a world away from your 9-5. £45 scillyseal snorkelling.com

52-53 DIVE BETWEEN TECTONIC PLATES Delve deeper on your subaquatic excursions by diving into the space between continents. The American and Eurasian plates meet in Iceland’s Silfra lagoon, where you’ll sink down to 18m with a hand on either side of history. From £250 dive.is LIKE THAT? Swap your scuba gear for caribenas as you repel into Canada’s 14km Rat’s Nest cave system. £82 canmorecavetours.com

COASTEER IN WALES Absolve the rigours of a tough working week by diving of clifs in Pembrokeshire. From £45 preseli venture.co.uk BAG A BEN Make Glengarry House your base as you climb Ben Lui, a dramatic summit in the South Highlands. From £35 glen garryhouse.com

ADRENALINE RUSHES HAPPEN OUT OF OFFICE, SO TAKE A HIKE

CARVE A TRAIL The Isle of Arran boasts craggy mountains, long beaches and wide glens. A mountain biker’s paradise, basically. £60 auchrannie.co.uk BRING THE THUNDER Race a modified Defender across Iceland’s black sand for a driving excursion that’s not at all like your commute. £200 superjeep.is GO FULL BEAR GRYLLS Build fires, construct shelters and tear about the Great British countryside by quad bike. £185 adventure britain.com

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The rugged mountain town of Bend, Oregon, is perfect for channelling Hemingway’s fishing prowess in pursuit of rainbow trout, watched by osprey, blue herons and wild horses. The area’s 24 craft breweries should help, if you don’t catch anything. £281 rainbowbendflyfishing.com LIKE THAT? Spend the day improving your surfing, then spearfish for your supper – including octopus – of Portugal’s Guincho Beach. From £160 theoitavos.com

50-51 SCALE AN ACTIVE VOLCANO Not only is Ecuador’s Cotopaxi one of the world’s highest active volcanoes – at 20,000ft with its most recent eruption in August last year – its slopes are also home to pumas and wolves. Despite this, it’s a popular climbing destination offering high-altitude glaciers and crevasses. From £2230 rmiguides.com LIKE THAT? Fire up a vintage Enfield motorbike and traverse steep and winding Himalayan mountain passes. From £2995 anotherworldadventures.com

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54-55 SWIM ON THE EDGE OF VICTORIA FALLS Devil’s Pool, is a millenniaold rock formation keeping plucky swimmers from being washed over the edge of Zimbabwe’s Victoria Falls, into the mighty Zambezi River 100m below. From £489 zambiatourism.com LIKE THAT? Strong currents power divers for 6km of the Clutha River, New Zealand, in just 30 exhilarating minutes. £145 descend.co.nz

LET DREAMS OF SPACE TRAVEL TAKE FLIGHT (WELL, NEARLY)

56-57 TRAVERSE ALASKA Billed as ‘the last great race on earth’, the Iditarod Great Sled Race is a 1000-mile feat across Alaska where you’ll ‘mush’ 16 sled dogs through frozen forests and lonely tundra. Entry details at iditarod.com LIKE THAT? Swap huskies for home comforts on the Trans-Siberian Express. Go from St Petersburg to Beijing in 20 days. From £2595 anotherworldadventures.com

58-59 SKI UP A MOUNTAIN The views from the top of Aspen Mountain are even sweeter after the 64km, 2438m climb of the Gore-Tex Grand Traverse – America’s oldest skimo race. So isolated is the trail that each team carries supplies for a 24hour bivouac. £282 per team elkmountainstraverse.com LIKE THAT? Canada’s scenic Tent Ridge run has a river winding below it – great for high-altitude work. Just don’t look down. Free theoutbound.com

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60-61 HIKE THE PLANKROAD IN THE SKY Leading to a monastery established by monks around 200BC, the trail up China’s Mt Hua is made up of little more than footholds cut out of the rock, iron rods protruding from the mountain and, in the hairiest parts, 2ft-wide planks nailed to the rock – at 7087ft. £20 travelchinaguide.com LIKE THAT? With around 60 seconds of free-fall from 4572m, Go Skydive’s tandem jump is the highest in the UK. From £199 goskydive.com

62-63 TREK THE AFGHANI WAKHAN CORRIDOR This trek along Afghanistan’s mountainous Shower Pass is a favourite of explorers keen to follow in the footsteps of Marco Polo. With security taken care of, you’ll have time to master the local sport of Buzkashi – just like Rambo. From £3995 anotherworld adventures.com LIKE THAT? Cross the Tien Shan Mountains on the Kyrgyzstan/Chinese border by horseback, raft, and helicopter. From £2245 anotherworldadventures.com MENSHEALTH.CO.UK


80 Adventures

64-65 TOUCH THE EDGE OF SPACE Touring the Earth’s exosphere at 70,000ft isn’t your usual two weeks in ‘Marbs’. Flying as a passenger in a Russian-made MiG-29 jet travelling at Mach 1.9 you’ll cruise the expanse between blue sky and black space, tracing the Earth’s curvature in (relative) comfort. £17,000 incredible-adventures.com LIKE THAT? Space might be the final frontier, but virtual reality can help get us there. With Oculus Rift’s ‘Chilling Space’ extra-terrestrial travel needn’t be light years away. Free riftaway.com

77-78 70-76 FIVE-STAR FITNESS RETREATS PISTE AND QUIET The 30-hour, 170km Ultra-Trail du Mont-Blanc, calls for a week’s rest at the luxe Hameau Albert Premier. £124 hameaualbert.fr TRI TO RELAX After a podium finish at the Caribbean Nevis Triathlon, swap the ocean for laps of the pool. £610pn paradise beachnevis.com CLIMB INTO BED Recover in style at Cristallo Hotel after the 119km Lavaredo Ultra trail in the jagged Dolomites. £870 cortina.cristallo.it RELISH VICTORY Run the Cayman Islands Half Marathon and stay in a Le Soleil d’Or apartment with a personal chef. £280 golden suncayman.com

PADDLE THE YUKON Canoeing or kayaking for 444 miles non-stop – and dealing with class 2 rapids – builds serious upper body strength. Enter the paddleboard race for ‘legs day’. £335 yukon riverquest.com LIKE THAT? Kayak Fiji’s 18-mile Upper Navua River Gorge for pristine waterfalls and a real jungle soundtrack. £150 riversfiji.com

79-80 SNORKEL WITH A POD OF BLUE WHALES

HIT THE WALL

66-67 CATCH 40 WINKS ON THE GREAT BARRIER REEF Spend two days diving of the coast of Queensland at the Hardy Reef section of the world’s largest living structure. At night a pontoon becomes your private island with your own chef whipping up dinner for you and your other half beneath the stars. £305 cruisewhitsundays.com LIKE THAT? Get deep with a night-time submarine trip in search of retiring sixgill sharks of the Honduran island of Roatan. £3924 incredible-adventures.com

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68-69 SURF BY SEAPLANE The best surf requires a bit of travel – as the pristine Indian Ocean waves off private island Kuda Huraa prove. Relax at the Four Seasons by night, then fly out to the ultimate surfing spot – with on-plane refreshment (naturally) – by day. See fourseasons.com LIKE THAT? Outlawed until 2010, surf’s now up on Munich’s Eisbach River. Cold, shallow waters make this one for experienced boarders. Rent gear from santoloco.com

After running 26.2 miles along the Great Wall of China (and climbing 5164 steps) chill at the Aman Summer Palace. £382 audleytravel.com LIFE’S A BEACH At 30.75km, the Spetses Triathlon Sprint is a good intro to the sport – and reason to book into Nikki Beach resort and spa. £140pn nikki beachhotels.com DESERT STORM Get set to torch your quads with a 180km cycle in a Namibian park, then be restored by the therapies at GocheGanas luxury lodge. £110 gocheganas.com

On this eco-friendly trip of the coast of Sri Lanka, four-person groups ensure plenty of one-on-one time with the 30m, 173-tonne creatures. Sort of blows swimming with dolphins out of the water. Nine days from £5225 naturalworld safaris.com LIKE THAT? Sail Laos’ 4350km Mekong River, stopping of at elephant camps and waterfalls. From £1830 redsavannah.com

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IN SECTS APPEAL IF YOU BELIEVE THE ECOLOGISTS, MEAT IS NOT SO MUCH MURDER AS SUICIDE. PERSIST IN EATING FLESH, THEY SAY, AND WE WILL RUN OUT OF LAND, WATER AND, ULTIMATELY, FOOD. BUT VEGETARIANISM ISN’T THE ONLY ANSWER; SOME SCIENTISTS BELIEVE OUR FUTURE STOMACHS DEPEND ON ARTHROPODS. MH DIGS DEEP TO SEE IF THE EDIBLE INSECT MOVEMENT HAS LEGS WORDS BY TOM WARD – PHOTOGRAPHY BY ROWAN FEE

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he giant waterbug in my hand isn’t dissimilar in appearance to a cockroach, as designed by Michael Bay. Colloquially known as ‘toe-biters’, they’re among the largest insects in North America and have been known to devour snakes. Looking at its long, brushlike wings, it’s easy to picture this aggression, but difficult to imagine what this creature will taste like in my mouth. But more on him later. In case you hadn’t heard, things aren’t looking good for carnivores. Rising populations and an expanding middle class mean we’re consuming more meat than ever. Arnold van Huis, professor of tropical entomology at the Netherlands’ Wageningen University, calculates that demand is set to rocket by an unsustainable 76% by 2050. Considering more than two thirds of the UK’s agricultural land is utilised in the production of Sunday roasts, post-gym chicken breasts and midweek steaks, our hunger for meat is rapidly becoming an appetite for destruction. Luckily, the UN has a solution we can all live with. One that in no way resembles the plot from a ’50s sci-fi B-movie. Its 2013 report Edible Insects: Future Prospects For Food And Feed Security (try it for light bedtime reading) suggests that instead of chowing down on cow, we should cast our nets wider, making use of an untapped protein hiding in plain sight: insects. It’s hard to argue with the environmental benefits. The Water Footprint Network estimates 15,400 litres are required to produce a single kilo of beef, while pork and chicken require 6000 litres/kg and 4300 litres/kg, respectively. Insects, meanwhile, obtain most of their water from breaking down carbs. Factor in their potential to chew through the 1.3 billion tonnes of organic by-products we produce globally each year, and the makings of a circular economy start to emerge. “Even the most basic calculations make it clear you can get far more protein from insects without varying input volumes,” explains Dr Elaine Fitches. Co-ordinator of PROteINSECT, an organisation looking into the sustainability of insects as livestock feed, Fitches is optimistic about the possibility of insects being adopted as food across the board. And with 1900 insect species currently being polished off by two billion people from Bangassou to Beijing, would eating insects – or ‘entomophagy’ to you and

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BEETLES ARE WAITING IN THE WINGS FOR WHEN MEAT SUPPLIES RUN DRY me – be that much of a stretch? Could the average western man open his mind to tarantulas on toast, or will we cling to our last chicken Kiev even as the world crumbles around us? With the future of humanity at stake, I decided to dig in.

BEETLE JUICE “Giant waterbugs capture their prey with their front legs and suck out the unfortunate’s bodily fluids,” the website of UK culinary insect suppliers Crunchy Critters (crunchycritters.com) informs me. As might be expected, Crunchy Critters does most of its trade when – like a cockroach emerging from the detritus of nuclear war – ITV’s I’m A Celebrity… crawls back onto our screens each autumn. After speaking over the phone, founder Nick Cooper sets me up with an order of shudder-inducing creatures bristling with pincers, stingers and antennae. They arrive several days later, and it’s here that I first encounter the waterbug. Eye-to-eye with a dead, snake-killing How an insect-centric insect, it’s me who diet delivers the goods blinks first. I admit what I always knew – that I’m a coward The amount of protein in and not cut out for crickets versus chicken this – and throw breast, gram for gram the waterbug out of the window, quickly drawing The calorie content of the blinds. crickets, compared to an Having equal amount of chicken stumbled at the first hurdle, I ring Dr Duncan Sivell, curator of the Natural History Museum’s Diptera department, looking for a way out. Surely there’s a simpler solution to the world’s hunger problems than tucking into flambéed aphids? I suggest vegetarianism might hold the key. Not really, it turns out. Most veggies are notoriously poor protein sources, after all. On the other hand, Sivell explains, tenebrio molitor – mealworms to the uninitiated – not only contain the full spectrum of amino acids but, per kilogram of dry matter, their levels are almost uniformly equal to, if not higher than, the equivalent amount of beef. Sadly for me, the figures are backed up by a joint study between the FAO and World Health Organisation, which concluded that locusts pack a T-shirtfilling 61-77g of protein per 100g. The

BUG BITES x3

73%

x10

77%

Per gram, termites pack this much more fatiguefighting iron than beef. That’s your RDA in 80g

Amount of your RDA of zinc (a testosteronebooster) provided by 100g of houseflies

93%

0.00007125%

Amount of your calcium RDA provided by a 100g bowl of soldier fly larvae (roughly equal to cheese)

The human population as a percentage of the earth’s total number of insects at any one time

68G / 100G The protein content of Crunchy Critters cricket flour. By comparison, pure whey contains 80g


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“Cold-blooded animals can convert a higher percentage of their food to protein”

reason insects are so nutritious, Sivell patiently explains, is that cold-blooded animals convert higher percentages of their food intake to protein, with most species boasting significant levels of essential fats, plus iron and zinc to boot. “While a cow gains 1kg of bodyweight for every 10kg of feed, you’d only need 1.7kg of food to produce 1kg of crickets,” says Sivell. Essentially, this means that not only are insects a more nutritious option than turning vegetarian, they’re also more efficient than most meats we’re currently piling on our plates.

LORD OF THE FLIES

Asahi Tempura Crickets Eat Grub’s head chef Sebastian Holmes wants to put arthropods in your entrées and worms in your tea

INGREDIENTS (SERVES 2) • CORNFLOUR, 75G • PLAIN FLOUR, 75G • ASAHI, ½ BOTTLE • AN EGG, BEATEN • VEGETABLE OIL, 2TBSP • CHILLI POWDER, 1TBSP • GRASSHOPPERS, 20, DEWINGED

Reassured, I decide to give the rest of the Crunchy Critters order a go. During 20 gag-inducing minutes I sample: vodka-soaked armour-tail scorpions (like a crunchy top-shelf shot), bamboo worms (look like dried spaghetti scraped off the bottom of the pan, taste like spring onion), wild black ants (smell strongly of soy sauce, or ‘formic acid’ – the genesis of the term ‘piss ant’), queen leafcutter ants (taste like bacon), silkworm pupae (look like fudge but taste earthy, garlicky and nutty all at once), sago worms (look like dried prunes METHOD with shiny coffee Mix the flours, beer and beans for heads, egg to form a batter. Coat taste like escargot the crickets in more flour, in garlic butter), then dip into the batter a tarantula (the before adding to the hot legs taste like beef oil. Serve when golden jerky) and an Asian and add the chilli powder, scorpion as big pairing with the remaining as the palm of my beer. And maybe another hand, which feels bottle to wash it down. like crunching my way through moules-avec-shells. As I sit digesting what I’ve just put past my mouth, it dawns on me that my first insect experience wasn’t so bad. Some of them were almost palatable. But, if I’m to walk around crunching sago worms with abandon, it’s clear I’ll need professional help. With this in mind, I contact Archipelago – a London restaurant specialising in alternative proteins from crocodiles to crickets. They are happy to help, and even have space for lunch… Despite an earthy aftertaste, their salad with a side of Thai-style locusts tastes very much of the lime juice and chillies in the dressing. “The insects we serve don’t

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CULINARY CREATIVITY WILL TAKE THE STING OUT OF EDIBLE INSECTS have all of their fluids in them. They’re basically just housing for the flavour,” general manager Daniel Creedon explains. I make a note to pitch the idea to Walkers. While a trained chef makes the insects more palatable, Creedon’s right about the lack of inherent flavour. Legislation on raising insects in the EU won’t come into effect until 2018, but for now most are imported. And because methods of dehydration prolong shelf lives, legs are liable to shatter in transit. It’s due to this drying process that, despite the tasting notes, what I’ve sampled so far has been crunchy but dusty, a bit like chomping through a sarcophagus.

SLIMY, NOT SATISFYING

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“Pulling the wings before cooking is strangely cathartic”

For starters I throw together tempura crickets with Asahi batter. Not only are they a doddle to make, pulling the wings before cooking is strangely cathartic. The taste, however, comes mainly from the batter, with the crickets – supposedly 69% protein – turning to a garlicky powder after an initial crunch. As a main, I opt for Eat Grub’s buffalo worm burgers. I add a handful of the worms and work the mixture into patties. Easily the least offensive meal so far, the burgers turn out to be tasty once you factor in avocados and melted cheese. And, with the recommended 100g boasting 56.8g of protein, they are – in theory – a great

way to increase your intake. Yet, considering the packet contains 45g (priced £6.49, no less), and I use a tenth for three burgers, to really make use of the worms’ nutritional profile, we’re either looking at 50/50 beef and insect burgers, or a more efficient (and palatable) way of using of insect protein.

EAT GRUB: THE ULTIMATE INSECT COOKBOOK (FRANCES LINCOLN PUBLISHERS) IS OUT NOW £20 EATGRUB.CO.UK

Despite my scepticism about their longterm prospects outside the novelty food market, the idea of insects as a legitimate meal is taking six-legged steps toward the foodie zeitgeist. In recent years, insects have been sold at Selfridges, been baked and broiled in a roster of specialised cookbooks and successfully dominated the menu at Pembrokeshire’s Grub Kitchen. A chef with 20 years of experience, Andy Holcroft worked in Michelin-starred restaurants before turning his attention to entomophagy. Tableside, he takes it upon himself to promote insects as a ‘normal’ food. “I ask customers, ‘Do you like prawns and mussels?” he explains. “When they say yes, I get them to try the garlic chapulin, which is light and crispy, with the benefit of being great for you.” Like Holcroft’s Grub Kitchen clientele, I’m noticing my initial revulsion is starting to waver. As the cultural blinkers fall away, I too start to see insects as animals on a par with crustaceans rather than pests to be stamped out. Swayed by his enthusiasm, I decide to take my newfound curiosity into my own kitchen. Eat Grub (eatgrub.co.uk) co-founders Shami Radia and Neil Whippey produce a range of bugs that wouldn’t look out of place by the Waitrose checkouts. Over the phone, Radia is clearly exasperated by what he calls “Bush tucker trial websites”, telling me that, “If insects are going to be taken seriously they shouldn’t be treated as a gimmick.” After I promise to treat all arthropods with respect, Radia agrees to supply me with a selection of their range, along with a copy of their cookbook to guide me through my experiments. I pick up a bottle of pinot noir and head home to surprise my girlfriend with dinner.

A GRUB’S LIFE Ground cricket flour is a handy solution, with Holcroft vouching for it as a versatile ingredient. “A large insect cookie can contain 20% of our RDA of protein,” he enthuses. I give this a go at home, too. They come out fine, but the powdery

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icicle-like mealworms from the freezer 12 hours later, I hold back my remorse long enough to fry them with garlic and chilli flakes. The freshness certainly seems to have helped the flavour, but it’s obvious production on this scale is far from efficient, and I’m certain I’ve burned more calories grating carrot each night than the worms provided in return.

FUTURE EATS

Buffalo Worm Burgers

PROP STYLIST: LOU BLACKSHAW | WITH THANKS TO CRUNCHY CRITTERS | FOOD PHOTOGRAPHY: MOWIE KAY

Let insects worm their way onto your dinner plate with Eat Grub’s protein-packed burger recipe

aftertaste that’s becoming synonymous with my multi-legged dabbling remains. Other options exhausted, it’s evident that if I’m to really enjoy insect ‘flesh’, I need it fresh. I scour the Internet and unearth David Gracer, an American entomophagist who’s given TED Talks on the subject. I email, asking about his YouTube video in which he claims, “Crickets and mealworms could be farmed in a fish tank in your closet. You could be living in a city apartment and supplying 60-70% of your own protein.” Gracer replies, advising me mealworms are the best candidates for home rearing, as crickets tend to escape. I head to the reptile department of a north London pet shop to gather the essentials. After voicing her initial concerns that the worms will escape with a view to infiltrating our bed, my girlfriend eventually warms to the idea

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INGREDIENTS (SERVES 2) • MINCED BEEF, 700G • PAPRIKA, PINCH • CUMIN, PINCH • CAYENNE PEPPER, PINCH • WORCESTER SAUCE, 1TBSP • MUSTARD, 1TBSP • BUFFALO WORMS, 100G

METHOD

Place the ingredients in a bowl and mix together with your fingers. Mould into patties and cook in a large saucepan for five minutes. Finish under the grill for a further two. Serve in seeded bread buns with a garnish of your choosing. Lots of it.

of our temporary pets, wincing slightly less each time I refer to them as “the lads”. I keep them alive for a week on a diet of carrot and soggy salad leaves, then it’s time for a three-day water detox. Such is my aptitude toward raising insects that some of the mealworms – actually the larva stage of the darkling beetle – have progressed to the pupa stage and now resemble miniature albino versions of the aliens from Starship Troopers. I pick these out before calling in help for the final step. Dr Jenny Josephs, the entomophagist behind The Bug Shack (thebugshack.co.uk), agrees to guide me through butchering my new friends in as humane a manner as possible, suggesting I freeze them overnight. “They’ll go into a state of hypothermia and won’t wake up,” she says, somewhat casually. Recovering the

Even if farming on a large enough scale to feed the country became possible, it’s problematic to imagine a nation that can’t handle a bit of horsemeat in our burgers accepting insects with open mouths. It’s especially difficult to believe that there’s an insect-guzzling utopia just over the crest of the hill. In the same way that endless warnings about the effects of global warming have done little to reduce our combined carbon footprint, it’s naive to envision that one UN report could change our centuries-old approach to what constitutes dinner. Though my experience as a subsistence farmer of bugs was short, the process of rearing insects, or even just switching to pre-farmed options, was simply too time-consuming with too little yield to convince me of its worth. For his part, Creedon believes that if insects are introduced on a national scale, it’ll initially be in a processed, Soylent Greenesque form. “We’ll see it as an ingredient in cheap burgers. The labels will read ‘animal derived protein’ and nobody will know it comes from mealworms,” he says. It’s an eccentric idea, but the UN report agrees this could be possible, as long as the protein extraction process can be made profitable. Even so, should those insect patties ever get off the ground and onto supermarket shelves, it’s likely we’ll have bigger issues to worry about than what’s in our lunchboxes. Nutrient-wise, insects can’t be beaten; but, for the time being, vegetarianism remains the greener option. We all know we should be eating more – for our health as much as the planet – and you don’t have to stalk a carrot with a butterfly net before you cook it. That said, in the unlikely event that production methods advance to make entomophagy a fussfree alternative by 2050, I’d certainly consider replacing my Pret sandwich once or twice a week. Until then I’ll take my steaks medium rare. And from a cow.

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URBAN WARFARE 01\ In the shadow of a Glaswegian tower block, a Neptune competitor clambers over the first of eight lock gates standing between him and a place on the podium

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In April, hundreds of elite endurance athletes took to the freezing waterways of one of Glasgow’s most impoverished areas with the hope of achieving little-known aquatic glory. With a course climbing 18m over half a kilometre, MH was there to witness the strangest swimming race in the world WORDS BY DAN MASOLIVER – PHOTOGRAPHY BY RICHIE HOPSON


RARE BEAST 02\ With eight gates situated within the space of just 250m, the Maryhill Locks represent a uniquely steep section of inner-city canal

02 Bisected by the coast-to-coast Forth and Clyde Canal, this was once a thriving economic hub, where iron workers and sawyers mixed with boat builders and glass blowers; where exotic goods from across the British Empire flowed in, and the cold, hard products of booming Scottish industry flowed out. Today, Maryhill is a concrete skeleton of its former self. Owing to a sickly combination of poor housing, ill health and high unemployment, the district once known to locals as the Venice of the North has since been recognised as one of the most deprived areas in the UK. It is not, on a chilly morning in the dying days of winter, somewhere you would expect to find an elite gathering of 200

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aquatic athletes competing for a most unusual sporting prize: the Red Bull Neptune Steps Trident. Now entering its second year, the Red Bull Neptune Steps race has brought together a collection of international triathletes, topflight swimmers and a surprisingly large number of dedicated adventure racers. The only event of its kind to take place anywhere in the world – and the self-proclaimed “toughest open water swimming race in the UK” – competitors are plunged into the icy embrace of the Forth and Clyde Canal before being made to race upstream and uphill. If the water itself – cold enough to elicit a burning sensation on exposed flesh – wasn’t enough of a challenge, there’s the added proviso of having to manoeuvre over the cargo nets, ropes and

ladders of a total of eight obstacle-laden locks standing between you and victory. Measuring in at 420m in length, and climbing 18m from start to finish, the course demands an out-and-out sprint – and for the finalists, more than just the one. The top 10 finishers from each of five morning heats will progress to two semi-finals, with the top 10 competitors from each of those earning their place in the afternoon’s finale.

A SINKING FEELING Today, the obstacle course enthusiasts and weekend warriors are out in force. Drawn down from the surrounding

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NEPTUNE STEPS

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04

THE RACE REVENANTS 03-05\ The key to success is adapting to the icy water. “When you first get in, your brain freezes,” explains returning champ Mark Deans (top right). “You have to hold your face down until it numbs to the burning, or that pain will be there every time you put your head in”

“This is not somewhere you would expect to find 200 elite aquatic athletes” 05


A LEAP OF FAITH 06\ Residents from the surrounding housing estates watch the ‘Boat Climb’: a 4m ascent and stomachturning plunge

06 08

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07-10\ To stand a chance of reaching the final, athletes mix pool-based training with backfocused resistance workouts. Pull-ups and rows will stand you in good stead, but a honed front crawl proves critical


NEPTUNE STEPS

“It feels like someone is there with a firehose, spraying water down your throat”

09

housing estates to the usually quiet canalside by the bizarre sight of 200 neoprene-clad athletes, they cheer gamely from the banks. In the canal, the finalists are treading water at the start line, feverishly paddling their arms, desperate to stay warm ahead of the last race of the day. Among them are athletes who have contested international triathlon competitions and, in the case of Mark Deans, 21, contribute to the British Open Water Swimming squad. As the klaxon sounds, the crowd – a mix of Red Bull-swigging participants and lager-swilling locals – leans over the canal to cheer on the 20 finalists. The men morph into a wave of flailing rubber and churning white water as they fight their way toward the first obstacle, a cargo net hanging from the top of a centuries-old lock gate. “This is the hardest part,” says Adam Egerblom, 42, as the first athletes pull themselves onto the net. An experienced swimmer who’s represented Sweden in events of varying distances, including ice swimming, Egerblom flew over especially for this year’s competition but failed to secure a place in the final. Despite his experience, speaking to him canalside is to glean the sense that he’s dodged a bullet by finding himself on dry land for the final foray. “There’s this rapid stream of water bursting through the cracks in the lock,” he says. “You get it in your face, in your mouth – you’re

struggling to breathe and it feels like someone is there with a firehose, spraying water down your throat.” By the third lock, Poseidon’s Pass – a 4m-high wooden ladder – a leading group of six athletes has pulled away from the rest of the field. Among them is 21-year-old pre-race favourite Con Doherty, who competes for Ireland in the ITU Triathlon Series – the Champions League of the swim-bike-run game – and who won bronze at the Junior World Championships. Doherty will go on to finish fifth in today’s final. Because as fit as they might be, there’s one thing for which few of the 200 people competing today, Doherty included, were prepared. “It’s the cold,” says Doherty after the race, speaking through chattering teeth, while failing to pry his wetsuit off his forearms with numb, bloodless fingers. “That’s the most challenging part of it, the actual temperature of the water. It’s 9ºC. Most open water swim races won’t go ahead if it’s below 15ºC! If you have low body fat, it really does affect you.” The course may be short, but it is brutal, he insists. “The obstacles really break up your rhythm. Swimming is normally a repetitive, monotonous thing, but here, you’re constantly having to interrupt your rhythm and engage a whole different set of muscles. And then even if you’re a good swimmer, you need coordination and strength to tackle the obstacles. It’s utterly exhausting. You get across the line and you’re in tatters.”

A BIGGER SPLASH In the latter stages of the race, with three obstacles and less than 100m to go, one man glides through the water ahead of the chasing pack, his bobbing white swim cap glowing like a beacon in the glossy gasoline blackness of the canal.

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COLD COMFORT 11\ An exhausted athlete collapses at the finish line. Unlike most land-based obstacle races, the canal doesn’t allow a moment’s respite

Training includes a daily 4.30am alarm call – it’s a lot of effort for a race that’s over in six minutes


NEPTUNE STEPS

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WINNERS AND LOSERS 12-14\ Team GB open water swimmer Deans (top centre) celebrates his victory alongside two ITU triathletes. Meanwhile, a canine supporter looks on, and Irish international Doherty struggles with the bitter Glaswegian waters

Word spreads among the locals lining the course that last year’s winner Deans – who grew up only 20 minutes away in Jordanhill – is moments from taking the title once more. Accordingly, the cheers rise to an ear-splitting volume. Deans hoists himself from 13 handhold to slippery handhold over a 3m-high climbing wall before diving from the top of the lock straight back into the biting cold water below and sprinting to a wellearned victory. The crowd erupts, spilling a peculiar cocktail of Tennent’s and taurine into the Forth and Clyde. The champion soaks up the ovation, the well-earned product of his extensive pool-based training, including a daily 4.30am alarm call and 10 two-hour sessions every week. It’s an awful lot of effort to put into a race that was over in under six minutes (5m47s to be precise). “I normally race over 10km, even 25km for up to five and a half hours at a time, so a six-minute sprint is not what I’m used to,” says the softly spoken Scot, towelling

himself down before the presentation ceremony. “But I am used to the cold.” His broad shoulders and barrel chest speak to the thousands of hours he has devoted to developing his body to mimic that of a powerful marine mammal. As the late afternoon sun dips behind the neighbouring high-rise tower, causing a giant shadow to fall across the course, Deans is clearly buoyed by the warmth and energy this event has brought to an area he knows so well. “I never saw anybody without a smile on their face. This is a totally unique event. There’s nothing else like it.” Needless to say, Deans will be back when the event returns next year, no doubt lining up against an increasing number of competitors of higher calibre. For now, Deans wrings his wetsuit out over the canal, slips on jeans, a hoodie and a baseball cap, and walks over to meet a group of friends who came to cheer him on. On Monday morning, it’s back to the pool for training. Tonight, though, he’s earned his pint.

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MEN’S HEALTH 107


The Men’s Health Career Dept

The Perfect Job Interview In 2016 Practice Paper A – 60 Minutes

Our idea of what constitutes the ultimate job has changed. Not so long ago it might have been a city trader, hotshot lawyer, or some kind of Mad Men figure – all booze-fuelled creativity, women and spoils. Today, however, tech companies are leading the way in innovation, exploration and workplace desirability. It’s not Sterling Cooper but the likes of Google and Apple that rank among Universum’s survey of The World’s Most Attractive Employers. Not only are these companies taking over the world, they’re giving employees free burritos and massages. What’s not to like? Of course, most of us will just have to take the lucky few’s word for it. Because when it comes to getting your foot in the door, landing a job with these kinds of outfits can be as difficult as backing up your app store purchases while simultaneously trying to sync your Apple Watch to your smart toaster. If you’re lucky, Google might invite you to multiple interviews, the results of which are dissected by independent committees. Apple interviews are rumoured to include inscrutable questions such as: “How many children are born each day?” According to past applicants, Microsoft asks some candidates to play Call of Duty in place of a formal face-to-face – getting the gig is becoming a minefield. So, to give you a better chance of signing that contract, we’ve put together a warm-up selection of authentic, top-level questions to sort the genuine candidates from the need-not-applys. Crucially, we also tell you how you should have answered. Pencils at the ready. You may begin. Photography by Julian Benjamin Words by Edwin Smith


MIND GAMES Keep your small talk free from cliches and you’ll have any interview tied up in no time

“What matters most is not the answer but your thought process – how elegant the approach is”


The Perfect Job Interview 2016

EXAMINATION BOARD Oficiating over you are leaders in a range of sought-after fields who’ve flourished where countless others floundered

Rob Hardie Development and game studio recruiter for PlayStation

Section A Gaming Giants No longer the domain of bedroombound antisocials, the global video game industry was valued at $91.8bn in 2015. Use the question below to level-up your pre-game strategy. QUESTION 1 Using a combination of pentominoes (Tetris-like shapes formed by joining five squares edge to edge), how many ways can you arrange the blocks so that they fit exactly into a 6x10 grid, such as the example from PlayStation below?

Section B Space-Age Explorers From terraforming Mars to solving climate issues here on Earth, the race to conquer space has never been more relevant. Give yourself a head start. QUESTION 2 As part of a six-person team at the European Space Agency, you have to work toward a combined video game objective of transferring a payload from various vehicles to a target destination. You’ll also be given your own, private goal to achieve.

Marisa Bryan Senior manager in executive recruitment at LinkedIn

Jules Grandsire Member of the European Space Agency panel that selected Tim Peake for his ISS mission

Levi Nitzberg Head of talent at Tinder

Azmat Yusuf CEO of navigation app Citymapper

Sarah Archer Founder of careertree.org.uk

John Lees Careers coach and author of The Success Code

ANSWER “This falls into the ‘How many manhole covers are there in Manhattan?’ category of questions,” says Archer. “The focus will be on the path you take to the answer, rather than the answer itself. A good way to ensure you’re not thrown of on the day is by researching similar interview questions from other companies, and then explaining them to a friend. Not only will this get your mind working along the right lines, you’ll also get a chance to practise your communication skills and train yourself to see a problem from an external viewpoint. If you’re really struggling for an answer in the interview, asking for a little more thinking time will show confidence.” “You’re not supposed to be able to work this one out in your head,” acknowledges Hardie. “As with most sections of our business, what matters is the candidate’s thought process, and how elegant their approach is.” Oh, and the answer, in case you were wondering, is 2339.

ANSWER “We’re not interested in the applicants’ ability to control the vehicle,” says Jules Grandshire. “But sooner or later, they will realise it’s impossible to complete the team objective in the time available. We want to see how they react under pressure. Ideally, the candidates would put their own missions aside for the good of the team. “Once they realise the joint objective is impossible, they should communicate their goals and decide as a whole which order to pursue them in. Completing one objective is preferable to taking vague steps toward all of them. The task is also designed to test whether applicants can switch between diferent roles, as astronauts need to be able to lead, follow and, crucially, cooperate – not that dissimilar to most ofice jobs.”

“Astronauts need to be able to lead and follow – not that dissimilar to office roles”

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The Perfect Job Interview 2016

00:23

QUESTION 3 In the following stage of the European Space Agency application, you are responsible for instructing a fellow astronaut to manoeuvre an object through space. However, you must input the directional instructions relative to your colleague’s point of view (‘forward’ for you might be ‘right’ for her). The completed instructions must be planned out in advance, before the object has started moving.

ADAPT AND THRIVE Proving you can change roles to suit a project is more important than a finely honed skill set

ANSWER “This test is meant to assess candidates’ spatial orientation, as well as their ability to anticipate problems,” says Grandshire. “We also test for reaction speed, visual memory and people’s ability to be tolerant of others. Basically, we’re looking for all-rounders – being above average across the board is more valuable than being excellent in some areas but weak in others.” “To come across as a more rounded candidate, find out about the company’s strategy, press coverage and ofice culture ahead of time,” says Archer. “If you’re having dificulty with the task at hand, you can still make a great overall impression by steering the conversation toward prepared topics of common ground. A 2015 study by the Chartered Institute of Personnel and Development on the behavioural science of recruitment found that managers are still more likely to employ people with similar hobbies, life experiences, dress sense and mannerisms, so make sure to nosy around on social media beforehand to inform your small talk.”


The Perfect Job Interview 2016

RISE ABOVE Researching past questions on sites such as glassdoor.co.uk will help you attack the interview with zen-like calm

“People will remember welltold stories for longer than they remember other information�


The Perfect Job Interview 2016

Section C Recruitment Gatekeepers Forbes estimates LinkedIn co-founder Reid Hofman is sitting on a cool $2.7bn of personal wealth. Develop skills we can all endorse by learning to answer the simple question below. QUESTION 4 Who’s the best person you’ve ever worked with and why? A\ Your team leader B\ Your teammates C\ Yourself

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ANSWER “This question is deceptively easy,” says Marisa Bryan. “As soon as a candidate starts to describe what ‘best’ means to them, we get a great insight into their values and whether they fit with ours. Someone once told me that the worst person they had ever had on their team at work was themselves. They had realised that they were going about things the wrong way and weren’t listening to the people around them. But they then made a conscious efort to change their ways, which takes a lot of humility and self-awareness. They ended up getting the job. It goes without saying that we also check your LinkedIn profile. Connections with people who already work at LinkedIn imply you’ll be a good fit. Conversely, meaningless business buzzwords like ‘project-managed’, ‘brand synergy’ and ‘results-driven’ – along with gym-selfie profile pictures – wouldn’t even get you invited in to interview.”

Section D Tech Pioneers Leading the way in innovation, this final section on start-ups is designed to bolster on-the-day performance, helping employers to swipe right. QUESTION 5 What is your favourite thing about the Tinder app? ANSWER “We let all potential new hires know the interview is a two-way street,” says Levi Nitzberg. “The candidate is interviewing Tinder just as much as we’re interviewing them. If you’re not discerning enough to find out if we’re the right company for you, it’s dificult to trust you’ll have a strong opinion of what you like and don’t like going forward.” “Forget elevator pitches and jargon,” says John Lees. “Honesty is the best policy when faced with questions like this. They’re interested in you as a person. Rehearse interesting anecdotes, preferably ones that illustrate your prior engagement with the product. People remember well-told stories for longer than they remember other information, so you’ll stick in the recruiter’s mind.”

QUESTION 6 How would you change the Citymapper app? ANSWER “Some people might think it would be dificult to sit across the table from an interviewer and then tell them what they’re doing wrong,” says Azmat Yusuf. “But we don’t see it as criticism. We’re a product-centred company, so if you worked for us, your job would be to tell us how we could make our product better. We want our employees to teach us something, not be cogs in the machine. Show us what we’re hiring you for!” “In the opening seconds of an interview, your brain is engaging the ‘flight or fight’ mechanisms – especially when faced with wooly questions such as this,” says Lees. “A mistake here would be to take this as an invitation to go on the ofensive. It’s about presenting constructive ideas in a non-threatening manner – employers have egos too, after all. Ease your way into the conversation by making the initial moments upbeat and relaxed, maintaining eye contact, then sitting straight and converse slightly slower than normal. It’ll convey the quiet confidence you want.”


GREAT BRITTON IN JUST FOUR YEARS, ROBBIE BRITTON WENT FROM RUNNING HIS FIRST MARATHON TO COMPETING IN THE ULTRA-MARATHON WORLD CHAMPIONSHIPS. HE’S WELL PLACED TO HELP YOU ENDURE THE TRIALS OF HARD TRAINING

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obbie Britton is one of the youngest ultra-runners around. But age is just a number, much like 153: that’s the number of miles Britton endured in the baking Athens sunshine to complete his latest ultra-run, putting his mind, body and skin to the ultimate test. When reaching your limits, the trick is to just keep going. So says Britton, who’s more than qualified to talk on the matter. From running up volcanoes in New Zealand to sufering excruciating heat next to speeding cars and their fumes, as well as plowing through pouring rain and

snow, his body is exposed to some of the harshest conditions imaginable. “Ultra-running isn’t really healthy, you destroy yourself a bit during the races,” he says. “It’s really demanding on your body and your skin. I’ve finished races not looking like myself.” So Britton focuses on conditioning his body not just through training, but with his personal grooming habits. “When I started incorporating a grooming regime into my post-training routine, I didn’t think much of it. But in a week I noticed a big diference. My skin was looking healthier and fresher.” After an ultra, that’s a small miracle.


MH PROMOTION

GO THE DISTANCE BRITTON SHARES THE TRICKS AND TIPS THAT TAKE HIM TO THE TOP OF HIS GAME

Sleep easy I don’t get up that early. With the sort of training I do, sleep and rest are really important. I never set an alarm.

Run it off I run first thing in the morning, usually through the woods.

Fuel injection I tend to eat gluten-free porridge topped with a few berries, and I sometimes make nut butter. You need to eat a lot to fuel your running.

Pack smart Travel grooming products are great. I use them after showering post-training and they lift and refresh my face. They’re really compact; I travel a lot so I need products I can always have with me on the go.

“IT’S IMPORTANT TO REHYDRATE MY SKIN AFTER A RUN, NOT JUST WITH WATER, BUT A HYDRATING MOISTURISER. SWEAT CAN REALLY DRY OUT MY SKIN”

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RED HOT PROTEIN, READY IN A FLASH P/ 119

PERSONAL

TRAINER Because fit is the new rich EDITED BY JACK HART

HOW TO REST-DAY LIKE A PROFESSIONAL P/ 131

GO FIVE ROUNDS WITH FAT FOR A KNOCKOUT BODY P/ 124 BUILD A TOWER OF STRENGTH P/ 129

10 OF THE BEST MUSCLEBUILDERS, BAR NONE P/ 120

STRETCHING’S LAST STAND P/ 123

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MEN’S HEALTH 117


MH PROMOTION

FITBIT BLAZE £159.99 LEATHER BAND AND FRAME £59.99 STAINLESS STEEL LINKS AND FRAME £89.99

WORKOUT IN STYLE The Blaze is much more than a style accessory. Fitbit has fused workout-enhancing technology with a sleek exterior for a smart and innovative fitness watch Smart Track Built in sensors automatically detect when you start exercising and track activity so your workouts are logged, even if you forget to manually track them. MultiSport Choose from diferent types of exercise – like running, cycling, and weightlifting – to get real-time, specific stats on-screen as you train.

Smart Features Blaze delivers call, text and calender alerts, plus on-screen workouts with FitStar for personal training at the flick of your wrist.

THE ART OF FITNESS THE NEW FITBIT BLAZE FUSES FITNESS AND STYLE, KEEPING YOU ON TOP OF YOUR GAME ALL DAY, EVERY DAY

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one are the days of hurriedly packing your sweaty gym kit away in a bag before dressing for the ‘real world’. Athleisure is the new norm, and men showing up to the ofice with a post-spin sheen and a protein shake to hand are lauded, not avoided. Neatly straddling the divide between fitness and style is the new Fitbit Blaze. The latest incarnation of the atypical fitness and activity

tracker is perfect for dips and desk alike. Featuring connected GPS and onscreen workouts, the Blaze can track all your activity, whatever you’re doing, while its PurePulse heart rate technology ensures continous wristbased heart rate monitoring to elevate your workout with no chest strap required. What’s more, a diverse range of interchangable accessory bands to suit every occassion means you don’t have to compromise on style. So stay at the top of your game, whether that means optimising your workouts and reaping the most from your training or simply making sure your outfit is on point the evening after. DISCOVER MORE AT FITBIT.COM/BLAZE


PT / 07.2016

FAST FOOD FIXES

MICROWAVE MUSCLE #16

THE POWER SAUCE #14

INSTANT FIREPOWER Our PULLED CHILLI BEEF plates up a healthy mix of low-GI carbs, prime protein and quality nutrients for strength and muscle repair. Get some fire in your belly hen you’ve poured all of your time and effort into a heavy 9-5 of work and workouts, pulling together a clean meal worth eating can feel like one rep too far. Thankfully, we’re here to spot you. This 11-minute chilli dish packs more protein than your average supplement

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RAISE THE STEAKS Piquant chimichurri HIGH PROTEIN MEALS FROM DAWN ’TIL DUSK

(but is approximately 1000% more palatable) and, like all of our new Men’s Health Kitchen range, has been designed to deliver greedy forkfuls of muscle-building nutrients while slicing through wasted time washing up. Mex a lot of sense, doesn’t it?

sauce not only adds bite to grilled meat, its ingredients are a veritable pharmacy on your paper plate

Mix in 3tbsp olive oil, 1tbsp vinegar, a pinch each of chilli flakes, paprika, salt and pepper.

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0

12

11 minutes 33.1g protein 417 calories 6.3g fat 55.1g carbs

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NUTRITIONAL VALUE

6

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TIME TO MAKE 4

Beef brisket Wild rice Tomato Kidney beans Black beans Spicy chorizo Mixed peppers Okra Onion Chipotle chilli

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INGREDIENTS

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WORDS: JACK HART | PHOTOGRAPHY: KAT PISIOLEK AT HEARST STUDIOS | FOOD STYLIST: TAMARA VOS | ILLUSTRATION: BARRY DOWNARD

Chuck 1tbsp flat-leaf parsley, 1tsp oregano and 2 garlic cloves in a blender. Blitz the lot.

FIND US NOW IN THE FROZEN AISLE AT ASDA

0 - 11 MINUTES Concentrate because this is fairly tricky. Remove packaging and pierce film. Cook for 7min. Peel back the film, add 2tbsp of water to rice and stir. Re-cover and cook for 4min. Hang up apron and chef’s hat.

IMMUNE-BOOSTING BBQ SAUCE A medicinal meat marinade to burn of summer colds

MEN’S HEALTH 119


PT / 07.2016

1 BIT OF KIT, 10 WAYS #11

RAISE THE BAR ON YOUR GYM ROUTINE

Think your body’s bored of barbell moves? Think again. Powering through these 10 exercises with no rest will hammer every muscle group. Keep the weight light and pace high to burn extra fat. Your bar shift starts now

01 JAMMER PRESS

02 CLEAN

3 SETS OF 10 REPS

3 SETS OF 4 REPS

Load one end of the bar and jam the other into a grounded plate. Heft it to shoulder height (A), then press up hard until your arm is fully extended (B). Lower slowly – that tempo will boost growth in your delts.

Let’s get stuck in: from a deadlift position (A), thrust your hips as your stand to lift the bar, then use that momentum to pull it to chest height before dipping under it. Finish with a front squat (B). And go again.

A

A

B B

04 BENT-OVER ROW

3 SETS OF 12 REPS

3 SETS OF 8 REPS

Drop into a press-up position, hands on the bar. Keeping your core tight and your elbows in, lower your chest (A) then press up fast (B). This isolates the larger sternal fibres in your pecs for a broader chest.

With a shoulder-width grip, hinge forward at the hips, then simply pull the bar to your chest, keeping your head up (A). Squeeze your shoulder blades at the top, then lower the bar – try not to round your back (B).

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03 INCLINE PRESS-UP

package for a total transformation MH Olympic Weight Set £150 argos.co.uk XI T

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C OM

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SET THE BAR HIGH Your all-in-one


ONE-BAR WORKOUTS RELOADED

05 ABS ROLL-OUT

06 WEIGHTED GLUTE BRIDGE

3 SETS OF 10 REPS

3 SETS OF 8 REPS

Flagging? Fall to you knees. Start with the bar under your shoulders (A) then roll it as far as you can (B). Squeeze your lower abs to drag the bar back, arms straight.

Rest the barbell just above your hips and plant your feet (A). Stabilise the bar, then push your hips up. When your thighs are in line with your torso, hold (B) then lower.

A A

B B

07 GOOD MORNING

08 BARBELL CURL

3 SETS OF 8 REPS

3 SETS OF 10 REPS

Rest the bar on your shoulders and take a wide grip (A). Lean forward: head up, back straight, knees bent (B). If your lower back is tight, don’t go too deep; form is crucial.

Still a classic. Stand tall with glutes tensed for better posture (A). Curl the bar, taking care not to swing your hips for momentum (B). Slow the tempo as you lower the weight.

SPEC

A MUSCLES USED

A

B B WORKOUT

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WORDS: JACK HART | PHOTOGRAPHY: PHILIP HAYNES MODEL: CHRISTOPHER WHITLOW AT ANDI PETERS MODELS GROOMING: SABINE CHAMMAS | TECH KNIT SHORTS NIKE

LIFT LIKE YOU HAVE YOUR EYES ON RIO

09 JAVELIN PRESS

10 POWER THRUSTER

3 SETS OF 6 REPS

3 SETS OF 5 REPS

Not only does this look cool, the instability will strengthen your stabilising muscles. With the bar in one hand and opposite leg forward (A), press to full extension (B).

Prepare for a full-body finisher. Clean the bar into a front squat (A), then push up, using momentum to press the bar high (B). Lower to a front rack, then go again.

MIN RESULTS IN

03 WEEKS LEVEL

MED

A A

B

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MH PROMOTION

01

STRONG 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 eficient 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

03

CONCENTRATED POWER

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.

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.

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PT / 07.2016

TRADE SECRETS

WHAT’S THE BEST WAY TO STRETCH?

High knees and the odd leg swing won’t cut it. If you want to train harder but hurt a lot less afterwards, getting to grips with the new wave of mobility training is your MH prescription. For HIIT-proof joints, read on

GET IN GEAR

TAKE STOCK EXPERT Ollie Frost EXPERIENCE As a top mobility specialist and PT at Reach Fitness, Frost has the advice you need to train at your peak – and stay there

A source of amino acids and healthy fats, bone broth can help alleviate joint pain. Arginine, found in bone’s gelatine, supports the production of collagen. It might be what your better half uses to erase signs of wrinkles, but natural collagen is a protein forming the basis of cartilage. The remains of your Sunday roast should get you through a week of training.

Hours of pavement pounding leave your joints in tatters. Rotating your hips through their range of motion can remodel connective tissues, efectively lubricating the joint. Lie back with a resistance band around your waist, hooked over one foot with your leg straight in the air. Turn your foot to each side to open and close the joint. Think of it as WD-40.

BACK UP A BIT Desk jockeys should condition their joints just as much as gym regulars, if only to alleviate the grind of work. To preserve your spine, reach one arm overhead behind your back and grasp your elbow with the other. The contraction will loosen muscles tightened by hours of poor posture.

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JOINT EFFORT

WORDS: JACK HART | ILLUSTRATIONS: BEN MOUNSEY

Research from the University of Sydney found that static stretching has no efect on muscle soreness after exercise. Functional range conditioning, though, safeguards joints against future injury. Take your shoulders: controlled rotations with your arm outstretched condition the joint’s range, instead of just stretching the muscle. Join the revolution.

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OUTER RANGE CONTROL HOLD UP If you are going to insist upon stretching – some habits are hard to break – at least be sure you’re making the most of a static approach. Research from the American College of Sports Medicine suggests holding each stretch for 15-30 seconds, or a little longer for injury recovery. Pre-workout, anything much more than 45 seconds will limit your strength, speed and power.

Insta-yogis aside, you needn’t worry about flexibility. Mobility, however, concerns the usable motion of a joint. The key to developing here is to take each joint to its outer range without leaning into the movement, then hold that position. You’ll be fully mobile in no time.

FUTURE TENSE Back twingeing at the thought of anything faster than a walk? You’re not alone: 80% of us experience back pain at some point, according to Arthritis Research UK. Here’s your daily fix: squeeze your glutes and core as you stoop your chest over your pelvis. Slowly rotate clockwise; change direction.

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PT / 07.2016 THE BIG WORKOUT

KNOCK YOUR BODY FAT OUT FOR THE COUNT Power, stamina and a punchy eight-pack – the champions of British boxing are a cut above. Shane McGuigan, the UK’s hardest-hitting coach, created this knockout session to sculpt athletic muscle. Don’t throw in the towel; you’ll need it 01A

02A

BAG A NEW PHYSIQUE Today’s cohort of pro boxers – led by the likes of Anthony Joshua – are elite athletes, not barrelbodied brawlers. McGuigan is at the vanguard of this assault, building fighters who are fit and light on their feet, while packing showtime power. His workout fuses technical punching with bodyweight bruisers, designed to elevate your heart rate and strip fat. It’s time to go down a weight class for the right reason.

R O U N D 0 1

01 POWER PUNCH

02 PRESS-UP BURPEE

3 X 15SEC, 15SEC REST

3 X 15SEC, 15SEC REST

In each round, repeat the first move for 15 seconds, rest for 15, then go to the next move. Once your three sets are done, rest for 90 seconds and start round two. First up, punches: don’t just start swinging – you’re more likely to sprain your wrist than rock the bag. Pick a spot and punch straight with a hard right (A); draw it back to head height. Repeat with your left (B) to build power in your arms and back.

You won’t find a boxer with more weight on his waist than his shoulders. To reverse your own build, there’s no avoiding the dirty work. From a press-up, hop your legs forward and jump as high as you can, legs straight (A). As soon as you land, drop back into a press-up and do one rep (B). McGuigan recommends leaving your gloves on – you’ve only got 15 seconds before it’s back to the power punches.

02B

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WORDS: JACK HART | PHOTOGRAPHER: PHILIP HAYNES | MODEL: CHRISTOPHER WHITLOW AT ANDI PETERS’ MODELS | GROOMING: SABINE CHAMMAS | TECH KNIT SHORTS AND AIR MAX BLUE TRAINERS STORE.NIKE.COM

01B


HEAVYWEIGHT FAT LOSS

EXPERT Shane McGuigan EXPERIENCE Boxing prodigy

McGuigan earned his own welterweight title before coaching the likes of David Haye, George Groves and Carl Frampton. A good man to have in your corner. CONTACT @McGuigans_Gym

04A

04B

03B

03A

THE SPEC MUSCLES TARGETED

R O U N D 0 2

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03 POWER HOOK

04 JUMP LUNGE

3 X 15SEC, 15SEC REST

3 X 15SEC, 15SEC REST

Set up in a wide stance: knees bent, core tight. Punch one side of the bag with a wide hook (A), then bring the fist back as you hook with the other side (B). Keep your wrists locked as you make contact with the bag and rotate at the waist; you should feel the efort in your obliques. The hook is among the strongest weapons in your arsenal thanks to that core twist. It’ll draw out those ‘Bruce Lee’ lines too.

A deceptively dificult move, these require good coordination to avoid ending up in a heap on the canvas. Step into a deep lunge with your left leg, right knee just above the floor (A). Without moving forward, jump with both legs – drive your right leg forward as you push the left back, landing in a lunge on the opposite side (B). Keep your arms straight ahead to ensure your upper body keeps fighting.

WORKOUT

25 MIN RESULTS IN

4 WEEKS LEVEL

MED MEN’S HEALTH 125


PT / 07.2016

05A 05B

06B

07B

06A

Guarantee weekly progression with these upgrades to your work-rest ratios, according to McGuigan’s proven programme Week one: 3x three-minute rounds, work-rest ratio of 15:15. Rest 90 seconds between rounds. Week two: 3x three-minute rounds, work-rest ratio of 20:10. Rest 90 seconds between rounds. Week three: 3x three-minute rounds, work-rest ratio of 15:15. Rest 45 seconds between rounds. Week four: 3x three-minute rounds, work-rest ratio of 20:10. Rest 45 seconds between rounds.

07A

R O U N D 0 3

05 PYRAMID PUNCH

06 PAUSED JUMP SQUAT

3 X 15SEC, 15SEC REST

3 X 15SEC, 15SEC REST

The logic behind this pyramid is simple, if not easy: perform one punch with your right hand (A) then reset your position. Now do the same again but follow it up with one from your left (B). Again, reset before punching right, left, right. Keep building up, taking a second to compose yourself before each combo. This will steadily increase your muscles’ workload, conditioning them to perform under fatigue.

Plyometric jumps overload your already tired quads to recruit more muscle and burn extra fat. This is also why you’re only working for 15 seconds. Drop into a low squat and push your arms back (A), then jump as high as you can, swinging your arms up for momentum (B). When you land, drop back into a squat and stay put. Stabilising that explosive movement engages more of the muscle.

TECH FLEECE SHORT STORE.NIKE.COM 373 TRAINER NEWBALANCE.CO.UK

GO THE DISTANCE

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HEAVYWEIGHT FAT LOSS

09A

09B

10A 08A

08B

10B

R O U N D 0 4

07 PLANK PRESS-UP

08 KNEES-UP STRAIGHT

3 X 15SEC, 15SEC REST

3 X 15SEC, 15SEC REST

Regular planks are great for building core strength and the disjointed press makes your abs work even harder in order to maintain stability. Drop into a forearm plank (A). From there, raise yourself one arm at a time to end in the top position of a press-up with arms extended. You should be propped on your knuckles (B). Keep alternating between the positions for the full 15 seconds.

Combining cardio bursts with punches prepares McGuigan’s athletes for the later rounds of a bout, but you can receive the same conditioning benefits without the concussions. Jog on the spot, an arm’s length from a bag, raising your knees to hip height. Keep jogging, punching the bag in time with your steps. As you raise your right knee, punch with your left hand (A) and vice versa (B).

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R O U N D 0 5

09 SANDBAG SLAM

10 BEAR CRAWL

3 X 15SEC, 15SEC REST

3 X 15SEC, 15SEC REST

The gloves are of for your final round – though the fight is far from over. This superset ups your workload, hiking your metabolism to scorch fat for hours after you’ve picked yourself up of the floor. Keep your core tight as you raise a sandbag (or med ball) high (A) and slam it. Lean forward onto the balls of your feet to generate extra power. Pick the bag up (B), then slam it again.

Finally, beast your body with the bear crawl. Get down on all fours and crawl forward first with your left hand and right leg (A), then the alternate. Keep your hips high and your shoulders square – take small steps and keep each movement precise (B). This is the final part of the workout, so leave nothing in the tank. Pick up the pace to ramp up your metabolism for a full body-fat KO. MEN’S HEALTH 127


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BULK ORDERS

MACRO ECONOMICS #03

SWEET PROTEIN, JUST DESSERTS Protein bars make for a convenient alternative to cloying shakes, but they’re invariably a false economy. Instead, try our kitchen creation, for 28g of protein at a bite of the cost

10MG CAFFEINE IN EVERY BAR

AFTER WEIGHTS MAKES 6 • Almonds, 50g, blanched & chopped • Hazelnuts, 50g, blanched & chopped • Porridge oats, 50g • Pumpkin seeds, 50g • Honey, 10g • Olive oil, 1tbsp • Freshly brewed espresso, 10ml • Apricots, 50g, chopped • Dark chocolate, 50g • Protein powder, 125g • Sea salt, pinch

METHOD

WORDS: CLAIRE GARNHAM | PHOTOGRAPHY: KAT PISIOLEK AT HEARST STUDIOS | FOOD STYLIST: TAMARA VOS | *ADAM HANDLING AT CAXTON CAXTONGRILL.CO.UK

PREP TIME

10MIN CALORIES 440 PROTEIN 28G CARBS 39G FAT 35G

83p PRICE PER PORTION

Step 1 Toast the nuts, oats and seeds in a pan. “When golden, stir in the honey, olive oil and espresso,” says chef and author Adam Handling*, who created this recipe. That aromatic cofee infusion will give you a cafeine kick to foil post-workout slumps. Step 2 Add the rest of the ingredients to the pan. Keep it on a low heat until the chocolate has melted, stirring for an even mix. Opt for a chocolate with more than 70% cocoa: it packs compounds that level of your blood pressure. Step 3 Line a tray with cling film and pour in the mixture. Chill in a fridge for at least four hours before eating. Our advice? Prepare everything on Sunday evening and leave it overnight for the best week’s snacking, bar none.

PLATE UP POSTGYM GOODNESS AS NATURE INTENDED

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SPEEDY RECOVERY LOUNGE AROUND IN STYLE

FIRST GEAR #15

Rest day starts as soon as your session ends, so cruise into mobility drills before hitting the sofa. The soft, four-way stretch fabric of this sweat means you won’t need, or want, to change. Lululemon City Sweat Hoodie II £108 lululemon.co.uk

REST LIKE A PRO FOR EASY GAINS You can be serious about your recovery without it being a chore. Our gear guide to optimising your respite from the gym covers all the kit you need to recuperate effectively, so you can enjoy your day off to the max

TIGHTEN UP YOUR GAME STICK TO YOUR GUNS Don’t laugh too readily at the guy wrapped in coloured strips. A New Zealand study found kinesiology tape helps users focus on posture and alignment, allowing for faster recovery. This version uses acrylic glue, which spares your leg hair. RockTape £11 sportsdirect.com

Your largest muscles need quality care, and these aren’t your average fitness hipster tights – graduated compression reduces swelling and boosts circulation, flushing lactic acid. Nike Pro Recovery Hypertight £90 nike.com

BUILD YOURSELF BACK UP

*AMERICAN JOURNAL OF PLAY | WORDS: JACK HART PHOTOGRAPHY: LOUISA PARRY, ALAMY

This post-gym alternative acutely targets connective tissue and releases tight muscles. A ball is also ideal for using on the move, though you might get some odd looks on the tube ride home. TriggerPoint Massage Ball £16 tptherapy.com

FLESH OUT YOUR MEALS Icing pains with a chilled steak might be an old wives tale, but a hot beef snack’s not a bad way to warm your spirits. A Chipotle steak burrito packs over 50g of protein, while its carbs replenish your depleted glycogen stores. Burrito £6.95 chipotle.com

TRIGGER RECOVERY Sure, active recovery will get you back in the squat rack faster, but once you’ve rolled your legs, put your feet up for an hour. Video games improve decision-making abilities*. Like choosing to have a ‘low-impact’ day, for example. Xbox One £290 xbox.com

ACE THE ACID TEST Practising yoga will iron lactic acid out of your system, but knowing the correct alignment for a tree pose can leave you stumped. The marks on this mat will keep you in line, for more zen and fewer slips. Liforme Yoga Mat £100 liforme.com

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EDITED BY ERIC DOWN & MATT HAMBLY

JULY 2016

INSTANT UPGRADE

Case On Point If looks alone don’t score you a Business Class bump, a handsome piece of travel luggage just might PHOTOGRAPHY BY JOBE LAWRENSON

WORDS: MATT HAMBLY

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he suitcase’s lot is a heavy one. Built to withstand the least glamorous parts of travelling, it’s expected to do several things well without the stylish reputation enjoyed by, say, the weekend bag. It must be light, spacious and hardy. If it can be stylish too, more’s the better. Often, one of these features comes at the expense of another. Samsonite’s Lite-Cube DLX gets around this with polypropylene, a malleable and waterproof plastic. Melted and woven into durable, lightweight sheets, it’s then layered and heat-bonded together, so it can pack some serious armour. The resulting material is called Curv, and it rolls right over the competition. A case of the same size made from standard materials weighs in at around a kilo heavier (that’s half a litre of duty free gin). Crucially, the Lite-Cube’s looks haven’t sufered. The metallic finish recalls traditional flight cases and the tan trim takes it from cattle to first class. Pretty fly. £435 samsonite.co.uk

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Cut Your Teeth Timeless ways to get your zip on lock-down

01

>

WARDROBE CLASSICS

Ben Stiller

02 > 03

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WORDS: MATT HAMBLY | MODEL: JACK HOLLAND AT NEXT MODEL MANAGEMENT | AMIPARIS.FR, MARKSANDSPENCER.COM, THEBRITISHBELTCOMPANY.COM | ADDITIONAL PHOTOGRAPHY: ALAMY, ZACKERY MICHAEL

Burberry

Alex Turner

Track Your Progress Wearing a suit with a track top might sound like a sartorial mash-up too far, but it’s this season’s most accessible trend PHOTOGRAPHY BY AGATA PEC STYLING BY ERIC DOWN

B

ZIP-UP TOP £165 AMI SUIT £99 MARKS & SPENCER BELT £55 BRITISH BELT COMPANY

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lazers and shirts go together like legs day and DOMS – in other words, it’s unlikely you’re doing one right without the other. But, in a stylistic about-turn, British menswear’s biggest names have started pushing the idea of wearing zip-up track tops under jackets instead. Fans of the Wes Anderson oeuvre will see more than a touch of The Royal Tenenbaums 1 in this unconventional styling, but don’t mistake it for some kind of kitsch fad. “I was firmly behind what I saw at the Burberry showing for AW16,” says Daniel Rhone, personal shopper at Selfridges. “For me, it’s a really approachable, wearable trend.” So how do you pull it of without looking like your shirts are in the wash? “Don’t wear it to very formal events,” says Rhone. “Aim to make a blazer look casual, rather than a track top smart.” The weight of your jacket is important too: “Minimal shoulder padding will make the pairing look more natural.” Burberry took to the runway 2 with tops zipped all the way up. We say: fine for the journey, not for the destination. Just as you’d unbutton your blazer when you sit down, unzip your top when you’re inside and fold the collar over your lapel. “It might look a bit ’70s,” says Rhone, “but that’s no bad thing.” Observing the way Arctic Monkeys’ Alex Turner (a reliable style barometer) is dressing at the moment 3 , elements of ’70s style are back. The zip-up top is one. Fortunately, flares are not. Yet.

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TRAVEL MANUAL

Scents and Sensibility For a summer fragrance that’s as versatile as a Swiss army knife and as refined as a bespoke two-piece, vetiver suits the job PHOTOGRAPHY BY JOBE LAWRENSON / STYLING BY ERIC DOWN / WORDS BY MATT HAMBLY

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he fragrance world is wont to use words to describe its wares that mean little to the man on the street, no matter how cultivated. Sandalwood, oud, bergamot – all key ingredients in classic scents, none of which resonate with anyone but potpourri salesmen. So how best to convince you that vetiver – a key ingredient in Burberry’s new fragrance, Mr Burberry – is the most important addition to your

toiletries bag this summer? “The key is its versatility,” says Lizzie Ostrom, author of Perfume: A Century of Scents. “Some vetiver oils smell citrusy and clean, but they can be woody at the other end of the spectrum.” It’s this diversity that makes vetiver unique. Derived from a grass native to India, vetiver became popular in the late ’50s in fragrances by Givenchy and Guerlain. “Before then, men’s choices were limited,” explains Ostrom. “Vetiver fragrances

FIRST TRAY NOTEBOOK £50 SMYTHSON GIVENCHY GENTLEMEN ONLY PARISIAN BREAK 50ML £43.50 SUNGLASSES £195 SUNDAY SOMEWHERE KEYCHAIN £80 PAUL SMITH SECOND TRAY IPAD CASE £291 COMME DES GARCONS AT DOVER STREET MARKET TOM FORD GREY VETIVER EDP 50ML £64 BELT £60 ANDERSON’S AT HARVEY NICHOLS KEY CHAIN £35 LA PORTEGNA CREED ORIGINAL VETIVER 75ML £160 THIRD TRAY PERSONALISED PASSPORT HOLDER £132 SMYTHSON MR BURBERRY EDT 50ML £48 GUERLAIN VETIVER 50ML £48 PEN £420 CARAN D’ACHE

changed all that. Men were becoming smarter, demanding better, slicker suits and a fragrance to match.” A repeat of this trend for sharp tailoring in recent years might be responsible for vetiver’s revived popularity. “It also blends really well with citrus and is very cooling,” says Ostrom, “which is why it makes such a good summer scent.” Francis Kurkdjian, the perfumer behind Mr Burberry agrees. “Our main idea was grapefruit and vetiver because they’re both classic yet diverting,” he says. The result is light, complex and


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New World Order Get zen with your holiday packing with advice from Jin Cheung, visual merchandising manager at Muji 01 / COMPARTMENTALISE It might sound counterintuitive when trying to save space, but Cheung suggests buying a case liner. “I travel frequently with work and have learned that a liner, which you pack clothes into then drop in your case, gives you far more room than simply placing folded clothes straight in. It’s quicker to unpack, too.”

02 / DEVELOP A HABIT If you do something often enough it becomes second nature. Speed up the packing process by following a plan. “Only bring what you need and lay it all out before you begin packing,” Cheung says. “Then, once you have everything you need, throw in another smart shirt. Because you never know.”

03 / LEAVE THE FOLD

SET DESIGNER: TOM ASHTON-BOOTH | ILLUSTRATIONS: ADAM NICKEL

The fold or roll debate rages on among packing pedants, but Cheung advocates a happy compromise. “Iron your shirts, fold the sleeves in, then roll it up. Fewer folds mean fewer creases.” Incidentally, this applies to T-shirts and jumpers too, but not suits. They should always be carried separately. But then, who wears a suit in Mykonos? unshowy, as all good scents should be. But Ostrom says vetiver fragrances exist on a spectrum. For something more evening-suitable, consider Tom Ford’s Grey Vetiver, the aftershave that arguably reignited the ingredient’s appeal, or the superb Original Vetiver by Creed. For a more classic redolence, look to Givenchy’s Gentlemen Only or Vetiver de Guerlain; one of the original olfactory trailblazers. So there you have it. Should you find yourself in conversation with a perfumier, you should now be able to hold your own. More importantly, you know what you should be picking up in Duty Free this summer.

Book Ahead Veep writer Will Smith shares his five holiday reads that’ll make as much of an impression as your feet in the sand SLOW HORSES By Mick Herron The first of the Slough House spy series matches a grimy London setting with a bunch of MI5 screw-ups caught in a tense kidnap plot, so you’ll appreciate lazing on a beach even more.

together, allowing you to lose yourself in four lives.

SWANN’S WAY

FRAGRANT HARBOUR

By Marcel Proust The elliptical prose makes Proust ideal for the beach. Don’t be intimidated by its reputation; if you have the time, this is an easy and supremely rewarding read.

By John Lanchester Book-ended between ’90s Hong Kong and a hazy English summer in the ’30s, disparate stories weave

By Jess Walter A novel spanning presentday Hollywood, WW2 Italy

BEAUTIFUL RUINS

and ’60s Rome (with a Richard Burton cameo). It’s the golden-sunned opening in the Cinque Terre harbour village that sets the perfect holiday tone.

TOILERS OF THE SEA By Victor Hugo There are scant novels set in the Channel Islands (I’ve written one), and even fewer featuring sea monsters. This is the only one I know to combine both. Will Smith’s new book Mainlander is out now

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WRIST ASSESSMENT

Material Benefits Delicate wristwear has its place, but it’s rarely on a summer holiday. For fun in the sun, pick style with substance PHOTOGRAPHY BY JOBE LAWRENSON

02

03 01

SET DESIGN: TOM ASHTON-BOOTH | STYLING: ERIC DOWN

04

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he springs tick-tick-ticking inside a Swiss watch are based on centuries-old mechanical principles – things of wonder, certainly, but not always best-suited to the rigours and indulgences of modern life. So how do today’s watchmakers keep things fresh? By teaming up with Switzerland’s other breed of boffin: the materials scientist. And the resulting carbon fibre watches currently on the

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market aren’t just a vanity project, either. Lightweight, hardwearing and sleek in design, they’re the ideal timepieces to accompany you on your summer travels. Given the microscopic tolerances demanded by a watch case’s watertightness – especially if you’re going to be dipping in and out of sea and pool – the relatively crude method of layering carbonweave sheets that Formula 1 engineers use is out. Instead, random bundles of carbon

ALEX DOAK Editor of The Watch Gallery magazine, Doak will ensure your new purchase ticks of all requirements

strands are compressed into a precisely formed mould and ‘forged’ under heat and pressure to give a satin case with almost iridescent marbling. But enough of the technical stuff. Maurice Lacroix’s Pontos S Regatta (£5800) 1 is a great-looking forged carbon piece launched last year. It’s also kitted out with another first for the brand: a 10-minute countdown function for racing yachtsmen jostling at the startline. Or, perhaps more usefully, for those looking to time their first sojourn of the day at the local beach bar. Impressively, Oris has managed to make an entire case by layering carbon sheets in precise orientation, keeping waterresistant tolerances present and correct, all thanks to their long-term partnership with the Williams Formula 1 team. Better still, the Chronograph Carbon Fibre Extreme is, in true Oris style, highly affordable for the field at £2750. 2 Even for about a quarter of that, you can still buy into the carbon-fibre gang and leave enough cash for an upgrade at the hotel with a Tissot, whose T-Touch Expert Solar (£695) 3 boasts a black carbon dial, complemented by an antimagnetic titanium case. But if you’re after something completely different, as well as a heavyweight investment, see Officine Panerai. In a break from its usual tributes to the diving watches Panerai made for WWII Italian frogmen, the Luminor Submersible 1950 Carbotech (£12,700) 4 introduces a first for watchmaking: a bezel made of carbon compressed with high-end polymer PEEK (polyether ether ketone). It’s even stronger and more durable than carbon alone. Might we suggest a water sports holiday in Mauritius to put it to the test?

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01 A Short History Think a short-sleeved shirt looks retro? That’s the idea. Driven by the success of varsity jackets, designers are revisiting the ’50s, ’60s and ’70s for designs. “Fiftiesinspired varsity jackets have done really well for us and consequently people have been re-evaluating older styles, with an appetite for a boxy fit,” says Dean Cook,

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menswear buying manager at pioneering fashion retailer Browns. “We’ve bought into them heavily because they’re easy to wear on their own or under a jacket, and they’re flattering. Plus, on a sunny day, wouldn’t you like to have one in your wardrobe?” It’s time to lose the longsleeved shirt of your back.

ROZE WEARS SHIRT £185 SASQUATCHFABRIX AT HARVEY NICHOLS BANGLE £315 MIANSAI JON WEARS SHIRT £145 AMI WATCH £1940 ALPINA


THE PORTFOLIO

A Farewell To Arms Spanning Italian luxury (Bottega Veneta) to fresh British tailoring (E Tautz) via American grunge (Marc Jacobs), the short-sleeved shirt has become as ubiquitous as it is useful. Follow our guide to keep your cool this season PHOTOGRAPHY BY SYLVAIN HOMO / STYLING BY ERIC DOWN / WORDS BY MATT HAMBLY MEN’S HEALTH 141


S T Y L E - 0 7 /1 6 STYLIST’S ASSISTANT: RICCARDO CHIUDIONI | PHOTOGRAPHER’S ASSISTANT: JAKE NEWELL | MODEL: ROZE TRAORE AT ELITE MODEL AND JON MITCHELL AT AMCK | GROOMING: OSCAR ALEXANDER AT ERA USING FUDGE AND L’OCCITANE | OPENER: SHOT ON LOCATION AT BOBBY JO’S DINER, SOUTHEND-ON-SEA, ESSEX; @BOBBY_JOS_DINER; FACEBOOK.COM/BOBBYJOSDINER | OPENER STOCKISTS: ALPINA-WATCHES.COM, AMIPARIS.FR, HARDYAMIES.COM, HARVEYNICHOLS.COM, MIANSAI.COM | THIS SPREAD: APC.FR, ARMANI.COM, CONVERSE.COM, DEBENHAMS.COM, DIOR.COM, FRENCHCONNECTION.COM, LANVIN.COM, MARKSANDSPENCER.COM, MARNI.COM, NEXT.CO.UK, OLIVERGOLDSMITH.COM

THE PORTFOLIO

02 Holding Pattern

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Patterns and prints go hand in hand with short sleeves. High-end labels such as Prada, Lanvin, Neil Barrett and Valentino have all featured ‘fancy shirts’ (as Cook refers to them) and they’re worth the investment. “The high street is so good at doing the basics that, if you plan to spend some cash, you want something that makes a statement.” If you’re worried about buyer’s remorse, follow

Cook’s blueprint for success: “Look for a colour that suits you first, then for a pattern you like second. I can’t put on any colour just because I like the pattern, I have to stick to what suits me – like navy.” As a final note, Cook warns against over-seasoning: “Don’t try to mix a patterned shirt with patterned trousers. Always stick to plain pants or denim.” In other words, party up top, business down below.

ROZE WEARS SHIRT £445 VALENTINO AT MRPORTER.COM SHORTS £385 JW ANDERSON AT MRPORTER.COM SANDALS £470 DIOR HOMME BRACELET £325 MIANSAI

JON WEARS SHIRT £470 LANVIN VEST £10 DEBENHAMS TROUSERS £155 APC SHOES £55 CONVERSE HAT £30 FRENCH CONNECTION SUNGLASSES RAY-BAN STYLIST’S OWN

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03 Spread Betting ROZE WEARS SHIRT £150 ACNE STUDIOS AT HARVEY NICHOLS T-SHIRT £15 DAVID GANDY FOR AUTOGRAPH TROUSERS £600 GIORGIO ARMANI JON WEARS SHIRT £22 NEXT TROUSERS £480 MARNI SUNGLASSES £250 OLIVER GOLDSMITH BELT £110 HARDY AMIES

The Cuban (or spread) collar might strike you as a stylistic gamble, but Cook disagrees. “This shape will work for most people precisely because it’s so laid back,” he says. “And remember: the wider the collar, the wider your shoulders look.” To weather an evening breeze, Cook suggests a vest. “Although I prefer to wear mine without, you could wear it over a T or singlet, especially if you want to play up the Americana style.” However, if this all sounds a bit Scarface and you’d rather bet against the spread, Cook points to a granddad-style collar. “We had a lot in long sleeves last season and they look really smart. You need to button them all the way up though, or you’ll break the line of the shirt.” You heard it here first: casual shirts are all done up.

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04 Sleeve Notes “There’s a fashion sweet spot for sleeve length at the moment,” says Cook, “and that’s halfway up the arm.” Nowadays it’s much harder to fall foul of a badly fitting version because the high street closely follows high fashion’s lead, but do check that the sleeve head sits on your shoulder. Once that’s taken care of, the next option to consider is rolling your sleeves up. Cook is cautious about this. “Some brands are rolling sleeves high but I don’t think it works for everyone. If you’re going to do it, first you need the arms to pull it of. Even then, just one roll is enough – you’re in danger of looking overstyled.” A good rule of thumb is that if the roll takes your sleeve into the crease of your armpit, it’s time to wind it down.

ROZE WEARS JUMPER £175 GIEVES & HAWKES SHIRT £220 NEIL BARRETT SHORTS £40 M&S & KESTIN HARE SHOES £195 GRENSON SUNGLASSES £265 OLIVER GOLDSMITH

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STOCKISTS: COSSTORES.COM, FARAH.CO.UK, FRENCHCONNECTION.COM, GIEVESANDHAWKES.COM, GRENSON.COM, LOUDALTON.COM, MONTBLANC.COM, NEIL BARRETT HARVEYNICHOLS.COM

THE PORTFOLIO

05 Tucker’s Luck

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Last question: to tuck or not to tuck? Well, we’d advise both actually. “The boxy fit is designed to be worn out,” says Cook. “If in doubt, look for a little V-shaped notch at the side of the shirt’s hem; this indicates that it’s supposed to be worn untucked. Likewise, if it doesn’t reach below your belt, leave the shirt out.” If, however, you favour a slimmer fit, Cook advises

against letting it all hang out. “This silhouette is still meant to be worn with the neck open, but the slim shape looks much neater tucked in. I’d only ever do that with a pair of chinos, though, not jeans. You’re looking to achieve ’50s Americana rather than ’80s Lakeside.” With that in mind, it’s worth making sure that if you’re wearing one, your belt is up to scratch, too.

ROZE WEARS SHIRT £45 FRENCH CONNECTION VEST £10 DEBENHAMS SHORTS £55 COS SHOES £195 GRENSON

JON WEARS SHIRT £55 FARAH SHORTS £148 LOU DALTON WATCH £1755 MONTBLANC

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STYLE • 07/16 THE ROUND-UP

JULY STYLE DIGEST To help keep you au courant with the summer fashion calendar, this month’s style council discuss the season’s hottest happenings MEN’S HEALTH ASSOCIATE STYLE EDITOR MATT HAMBLY

01 / Short shift Orlebar Brown’s USP is making good shorts you can swim in – or perhaps that should be swimmers you happen to look good in while propping up the beach bar. The 12-step process used to construct its trunks, from pattern cutting to stress testing, is what sets them apart. Now you can become part of that production line by submitting your own artwork via an app and creating a unique design, securing instant poolside exclusivity.

Matt:

Jack:

Ellie:

“OB swim shorts don’t come cheap, but they’ll outlast most others and are flattering, wet or dry. Decorating with your own photography is a nice touch. Just don’t make it a selfie.”

“The opportunity to use your own image is a shrewd move by OB, especially if your frame of reference is more Polzeath beach than Portofino. Any way to personalise is a good thing.”

“This has the scope for gross vainglory – unless you put Arsene Wenger’s face on them, of course. Or put Claudio Ranieri on the back, so you can sit on him.” [Ellie is an Arsenal fan.]

04 / The sub culture club SHORTS £395 (BESPOKE) ORLEBAR BROWN

02 / Department of wealth TOP RIGHT: JACKET £110, WAISTCOAT £50, TROUSERS £50 ALL FARAH | ILLUSTRATION: ADAM NICKEL | PHOTOGRAPHY: HEARST STUDIOS

VOGUE FASHION FEATURES EDITOR ELLIE PITHERS

AWARD-WINNING ILLUSTRATOR JACK HUGHES

Over its 185-year history, Harvey Nichols has adopted many guises and addresses in and around London’s Knightsbridge. This summer, its latest remodelling will be unveiled, with a glittering new menswear department. The brand selection is equally impressive, with some of London’s best new talent – think Casely-Hayford and Matthew Miller – as well as more established, cult labels such as the excellent Blood Brother. Matt:

Jack:

Ellie:

“This new menswear space, which showcases such great designers, reinforces London’s recent preeminence in menswear.”

“The fact that men’s style takes such a prominent role in this transformation – with the brands working together all in one space – is exciting.”

“London-based brand 1205 and Scandi street label Soulland are just two very good reasons to visit this revamp.”

03 / Kors célèbre New York-based designer Michael Kors is probably bestknown on these shores for women’s accessories. But that does a disservice to his smart urban-preppy take on menswear – something the launch of his flagship store on London’s Regent Street, with its dedicated menswear floor, seeks to correct. Soft-shouldered blazers, tailored trousers and polo shirts are the big push for SS16, and we’re buying.

Matt: “Farah’s new suits are minimal, both in terms of design and price. Better suited to nights out and/or weddings than a job interview, they’re a strong entry-level option.”

Jack: “More fashion brands could do with drawing inspiration from other design industries. It’s refreshing to see Farah do just that. The Rams-esque tailoring collection looks slick.”

WATCH £399 RUCKSACK £345 ALL MICHAEL KORS

Matt: “US designers such as Kors have the knack of pulling of cool smart-casual – this summer, investing in one of his lightweight patterned shirts would be a wise move.”

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Forever linked with ’70s and ’80s subcultures, from skinheads to neoMods, Farah is branching out into suits, inspired by functional-design übermensch Dieter Rams.

Jack: “Opening on Regent Street, near the flagship stores of Hackett, Burberry and J Crew, can only reinforce the street’s rep as a men’s style destination.”

Ellie: “Yes, Kors probably made one of your girlfriend’s bags, but he’s also there for you if you panic at ‘casual Friday’. So stock up on luxurious basics in his new fiefdom.”

Ellie: “Rams’ mantra is ‘less, but better’, which he applies to everything he designs. Now use this anecdote… and lose the waistcoat. They look awful on 99% of men.”

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MH PROMOTION

POWER OF THE PLAYER A SOFTLY-SOFTLY APPROACH NEVER WON ANY TROPHIES, SO MAKE LIKE UGO NASTASI AND STRONG-ARM YOUR WAY TO THE TOP

T

Rituals, superstitions, home comforts, – call them what you will, but when playing in the blistering heat of summer on heavy, clay courts, an athlete must draw on every tool at his disposal for those coveted marginal gains. For some, it’s the cool comfort of a towel between points; for Nastasi, it’s the base notes of sturdy oak moss and earthy, aromatic sage, which underpin Eau de Lacoste L.12.12 Bleu, that imbue him with the energy, belief and strength to muscle through even the toughest tie-break. With his mind focused, Nastasi can dominate on court with his trademark mix of agility, force and flair. “I’m not someone who will only play cross-court forehands for three hours. I like to go to the net, play drop shots, be inventive. I’m an artist on court.” It’s not for nothing he’s been likened to a young Roger Federer. This synthesis of strength, speed and skill is what sets Nastasi apart from his opponents. He combines unrivalled energy with unapologetic power – the modern mark of a true champion. Visit menshealth.co.uk to see the Lacoste sportsmen celebrate the Passion for the Game.

WIN A TRIP TO RIO* The white sands of Copacabana Beach, a tour under Christ the Redeemer, time to take in the sights and even a chance to join in the festivities at a Brazilian football match. If this sounds like your idea of the trip of a lifetime, visit menshealth.co.uk/winwithlacoste for your chance to win (terms and conditions apply*)

*FOR TERMS AND CONDITIONS, GO TO MENSHEALTH.CO.UK / WINWITHL ACOSTE

ennis may be a gentleman’s game, but these days it’s played by elite athletes. Lightning-quick with a commanding on-court presence, Ugo Nastasi is the epitome of the modern player. To hit thunderous volleys and whiplash winners, Nastasi draws upon a unique blend of endurance, precision, and one key ingredient: “You have to play fast, you have to be aggressive, but the most important thing you can have on court is power,” he says. It all begins in the locker room – when you’re on the road for 11 months of the year, it’s your pre-match ritual that grounds you in the here and now. For Nastasi, that means pulling on a fresh shirt, putting on his headphones (bass-heavy, high-tempo tunes, every time) and applying his signature scent. “I always wear my fragrance on court – not just because I like to smell good, but because it makes me feel fresh, even three hours into a match,” he says. With its robust blend of sage and zesty grapefruit top notes, Eau de Lacoste L.12.12 Bleu gives Nastasi the cutting edge to boss his opponents of the court.


SHOULDER THE BURDEN Nastasi never travels without his TRX, so he can fit in strength training anywhere. These moves will build the core and shoulder strength needed to ace any match

TRX SWIMMER PULL With one foot in front of the other, lean back to a 45-degree angle (A). Keep your shoulders pinned back as you pull your body up (B), hands down, in line with your waist.

A B

TRX CLOCK PULL With your feet shoulder width, lock your core and lean back (A). Row one elbow to your torso as you extend the opposite arm into a two o’clock position (B). Repeat on other side.

A B

BIG HITTERS Fragrances from Lacoste will help you face up to any new challenge

THE MASTER STROKE EAU DE LACOSTE L.12.12 BLEU Inspired by the L.12.12 polo, this invigorating blend of citrus and earthy undertones is as energetic as it is robust. Much like the shirt on Nastasi’s back, it is a timeless classic.

UNLEASH THE ENERGY EAU DE LACOSTE L.12.12 ENERGIZED The new limited edition Eau De Lacoste L.12.12 Energized fragrance is bursting with fiery ginger and cool minty notes, and is now available at The Fragrance Shop.

DISCOVER THE FULL LACOSTE COLLECTION ONLINE AT THEFRAGRANCESHOP.CO.UK (FROM £35)


EDITED BY SCARLETT WRENCH

MH QUIZ

THE EU NO.26

The EU debate has so far focused on economics, immigrants and Dave’s mates doing the nasty. Our test will show what it really means for you MENSHEALTH.CO.UK

MEN’S HEALTH 153


JULY 2016

Q1\ Of the five countries with the top life expectancies, ___ % are in the EU...

\ Q4 Which of these diseases does the Brussels sprout guard against?

A Obesity

B

C

Cancer

Gum disease

All In particular, many studies attest to the anti-carcinogenic properties of the unelected bureaucrat’s favourite veg, which is a rich source of compounds called glucosinolates (also present in broccoli). Make sure your next helping of greens comes with plenty of red tape.

A

Heart disease

C

B

Stomach ulcers

A desire to learn a language

C The anxiety caused by the government’s eforts to scare us into staying in the EU could come with side efects: A&B are strongly linked with stress. The good news is that classic British panacea, a cuppa, is proven to cut anxiety by 25%. As for option C, why bother when you can just talk louder?

C

B

0% 20% 40% A Monaco tops the list, along with microstate San Marino, Singapore, Japan and Macau. Non-EU European countries such as sometime-skiresort Andorra also score highly. Experts link longevity to wealth, rather than lack of EU membership. Or raclette consumption, sadly.

\ Q2 Brussels’ environmental regulations just cost us money... A

Which of the following can you not catch from Project Fear?

Q6\ Which of the following EU countries has the lowest recommended weekly limit on alcohol?

A

Spain B

The Netherlands

B

True False B The EU’s ban on incandescent lightbulbs now saves an average UK household £83 a year. Plus action on pollution has made swapping the train for a cardio commute a safer bet.

\ Q3 Will your gym kit be cheaper after Brexit? A

C

The UK

Yes B

No A Provided you’re not sweating in Chanel. Cheap kit from outside the EU is subject to high tarifs, so your Chinese-made trackies would fall in price. Good for your wallet, if not your conscience.

154 MEN’S HEALTH

B While the UK recently cut its suggested units to a wholesome 14 a week, the Dutch café culture is the most arid in Europe. Doctors in the Netherlands now recommend a limit that’s equal to around one half-pint a day. At the other end of the scale is Spain, whose limit is 35 units, or three and a half bottles of Rioja. That’s per week, mind; not to be enjoyed throughout the course of a long tapas dinner.

MENSHEALTH.CO.UK

WORDS: MIKE SHALLCROSS | OPENER PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS | ADDITIONAL PHOTOGRAPHY: DAN MATTHEWS, JOBE LAWRENSON, HEARST STUDIOS, DAVID ABRAHAMS | ILLUSTRATIONS: ALCONIC

A

Q5\


\ Q10 The EU bans

Q7\ The EU tried to ban your post-gym banana for being crooked...

barmaids from showing their cleavage...

A

True

A

Fact

B

Myth

B A 2005 directive asking for employers to evaluate their staf’s clothing if exposed to the sun all day caught the imagination of a tabloid journalist. However, given that light-skinned Europeans who enjoy “intermittent, intense sun exposure” have a high risk of melanoma, you might be wise to ration the ‘he-vage’.

B

False

Q11\ Will your gym fuel be dearer post-Brexit? A

B While it’s true that the EU released a directive in 1994, which took a needlessly in-depth look at the shape of fruit and veg – expressing concern over “abnormal curvature” – there was no attempt to ban them. Which is fortunate, given that a study in PLOS One journal deemed the fruit as efective as sports drinks during endurance exercise, thanks to its natural sugars and electrolyte minerals. Curved or no, you’ll be in better shape after a bite.

\ Q8 Does your membership of the EU cost more than your gym pass?

Yes B

No

Q9\ A heads up to swimmers: what percentage of the UK’s beaches meet current EU standards?

A Lean times may be ahead – but not in the way you want. The Food Research Collaboration predicted that prices will go up, as imports become subject to tarifs and domestic farmers are unable to rely on labour from Eastern Europe. The UK depends on the EU for nearly 40% of its fruit and veg. Man cannot live on McVitie’s alone.

Q12\ What is the maximum number of hours the EU will let your boss work you this week?

A *SOCIAL PSYCHOLOGICAL AND PERSONALITY SCIENCE

46%

48

B A

Yes

B

No

B After various rebates are taken into account, the UK pays £8.5bn to be a member of the EU: £135 per person each year. Even the cheapest of no-frills gyms will cost you more than £150, although ‘gymexit’ might be less trouble to negotiate. Just.

MENSHEALTH.CO.UK

60

72% C

97% C Tough EU environmental regulations have transformed the UK’s shores. While 25 years ago, many were an outlet for raw sewage, now almost all of them meet the EU’s minimum requirements with two thirds rated as excellent. Blackpool might not yet be a destination for the afluent, but at least they got rid of the efluent.

A

48 hours

B

60 hours

C

There’s no limit

C The EU working time directive did set a limit of 48 hours, but this is calculated as an average over 17 weeks. If you’re stuck doing overtime, stand up for yourself, literally: research* shows teams who stand during meetings generate ideas faster. A political stance worth taking.

MEN’S HEALTH 155


MH QUIZ: THE EU

JULY 2016

\ Q13 The fattest countries in Europe are... A

EU members

Q16\ If Britain votes to leave the EU, will Europeans start charging us to use their hospitals?

B

Non-members

A

Yes

B According to the WHO, the fattest European countries are non-EU members Turkey and Andorra (it’s paradoxical, then, that the latter has one of the highest life expectancies). French men are the leanest. Best stock up on Brie and Bordeaux while you can – for your health, naturellement.

Q14\ Which European country is the happiest nation on Earth? B C

No A

*THE ANNUAL WORLD HAPPINESS REPORT | **IN THE EEA, YOU SIGN UP TO EU RULES, BUT DON’T GET TO MAKE THEM. WHICH FARAGE WILL LOVE, OBVIOUSLY

Iceland

B

Denmark

C

Sweden

B EU hipster Denmark rates top*. While it must help to have a flag that looks like a plus sign, there are positive habits you can appropriate. In Copenhagen, half of commutes are made by bike. Put a Danish spin on your mental health.

Q15\ Is your food healthier in the EU? A

B

\ Q17 Q18\ Which of the following could we expect Are EU initiatives wiping out

A

No

Insomnia

A Many of the UK’s prohibitions on food additives originate in Europe, explaining why a portion of fries in a US fast food chain may contain 14 ingredients compared to four in the UK. You can always ask for a side of extra dimethylpolysiloxane…

MENSHEALTH.CO.UK

C It’s possible that post-Brexit Britons could receive a telephone-number hospital bill after taking a tumble in Val d’Isère. But our European Health Insurance would still be valid if – as some have posited – we simply moved into the EU-afiliated European Economic Area** with Norway et al.

to experience if we Brexit?

Yes

How did you score?

No one knows

B

Chest pain

smoking across the Union?

C

Eczema

All These are symptoms associated with the break-up of a long-term relationship. Short of frolicking with some younger, more attractive free-trade area, popping 1000mg of vit C will bufer the spike in stress hormones, say German scientists.

A Yes B No B Greeks remain the globe’s biggest gaspers. If your habit is building to Grecian proportions, consider that new research shows those who go cold-turkey are 25% more likely to stop than taperers. Make some cuts.

0-6 SWING VOTER

7-12 EURO STAR

13-18 EU-REKA!

If you’re still umming and ahhing ahead of the referendum, why not sleep on it? Ideally this afternoon: a siesta can boost alertness and memory, say physicians in Spain (where else?). Half an hour is optimal. A pre-nap café con leche will ensure you don’t overstep the mark.

A decent score, but a few facts appear to have slipped your mind. There’s a fix for that. The University of Granada has linked learning a second language to an improved working memory. Plus it’ll make playing ‘lunch lottery’ on your next trip to the Amalfi Coast less of a gamble.

You’ve certainly done your research. And you’ll be rewarded for it later. A UCL study found ‘eudaimonic wellbeing’ – defined as a sense of personal control and purpose – to be a key indicator of long life. Whatever the outcome, you’ll have a few more years to adjust to it.

MEN’S HEALTH 157


THE MH DIRECTORY Look good and feel great with this selection of life-enhancing products

£19 FOR THIS MOUTH-WATERING BARBECUE HAMPER - WORTH £57.45 www.musclefood.com/trybarbecuehamper Try Muscle Food today and pay just £19 for this outstanding £57.45 American Style Barbecue Hamper! Sticky Pulled Pork slow cooked for 3 days, Grass Fed Rumps and Sirloins extra matured for 21 days, Premium Steak Burgers so tender they MELT in the mouth! Get £38.45 of your first Muscle Food order today! For just £19 you will receive all this: - 2 x 6-7oz Matured Rump Steaks - 2 x 6-7oz Matured Sirloin Steaks - 2 x 190g Slow Cooked Pulled Pork - 4 x 4oz Premium Steak Burgers - 6 x 75g Premium Pork Sausages - 4 x 125g Skinny Sweet Potato Fries - & FREE 227g Virtually ZERO Fat Cheese Join the thousands of athletes, cover models and gym goers across the UK – everyone from England rugby captain Dylan Hartley to champion boxer Ricky Hatton are using Muscle Food. www.musclefood.com - @Musclefood #TweetYourMeat

IT REALLY WORKS VITAMINS “My hair is so much thicker... less falls out in the brush” @RissieBlog Clinically proven to give you thicker, faster growing hair and bright skin, It Really Works Vitamins are packed with 22 essential nutrients including Biotin, Vitamin A,C,D,E, Iron, Zinc and a Vitamin B Complex proven to enhance the thickness and health of your hair. The ONLY vitamins to give you a 90 DAY MONEY BACK GUARANTEE if you don’t notice an improvement in the health of your hair and skin. Check out www.itreallyworksvitamins.com for testimonials and photos! Readers get 10% of with code MENSHEALTH10.

BOOST YOUR ENERGY WITH PEACE OF MIND Ethical Cofee brings ethically sourced speciality grade cofee in 100% biodegradable Nespresso* compatible capsules. With 9 diferent blends coming from the 4 corners of the world, these capsules available at Cofico.co.uk are the sustainable solution to single serving cofee machines. *Nespresso is a brand of a third party without any links with Ethical Coffee Company or Cofico.

ORCHARD BOX CRAFT CIDER CLUB, EXCLUSIVE OFFER FOR MEN’S HEALTH READERS Want ciders made from 100% juice, no concentrates or artificial ingredients? Tired of the same boring ciders found in supermarkets? Want to discover new interesting ciders each month? Then join Orchard Box & receive 8 handpicked real ciders, 2 snacks & more each month. Use code: MENSHEALTHJUNE to get 12% of your 1st regular or gluten free & vegan box OrchardBox.co.uk facebook. com/OrchardBox twitter.com/OrchardBox instagram.com/OrchardBoxUK

MR. THE ULTIMATE MEN’S HAIRCARE SYSTEM Formulated to keep hair thicker, fuller, stronger for longer. Combining science with trademarked ingredients to help combat the appearance of male hair loss, the high performance dual action system is where contemporary styling meets efective treatment for thinning hair. Available now from www.mrjamiestevens.com and larger Boots stores.

THE GENTLEMEN’S WATCH CO. The Gentlemen’s Watch Co. hosts an unrivalled collection of unique and afordable timepieces. The highlighted Yachtsman from Megir boasts a rose-gold polished case that gracefully frames a 24-hour dial and precision stopwatch. Six colour options, £44. Shop the Aviator Collection at www.gwcwatches.com. Quote MHJULY for 10% of, expires 30/06/16.

THE PERSONAL BARBER

TURTLENECK

Discover shaving the way it’s meant to be done with the finest in male grooming goods delivered every month. The Personal Barber subscription introduces you to a gentleman’s shave you’ll love with a classic safety razor and luxurious brush. Combining high quality products and a single blade results in an incredibly close cut without razor burn, bumps or rash. UK delivery and our signature razor and brush free. Get 20% of your first box in the month to month subscription with code MH20. www.thepersonalbarber.com

Turtleneck® is a beautiful Scandinavian designed gadget that makes your earphones tangle free. You don’t have to carry with you any separate devices or buy a new set of earphones. Continue to use the earphones you already have. Make them awesome looking and tangle free. Available in 8 diferent colours. Free shipping worldwide! Purchase now at www.turtleneck.life

To advertise in this feature call Hearst Magazines Direct on 020 3728 6260


MH CLASSIFIED

4SOME – THE WORLD’S FIRST PLANT BASED PROTEIN SMOOTHIE! Cold pressed with no added sugar and 10grams of plant based protein per 250ml this is a super smoothie unlike any other! Containing the 4 Seeds Of Mother Earth (4SOME) Flax, Hemp, Poppy and Pumpkin and superfoods like oats and quinoa, fruits, vegetables and pea protein a 4SOME smoothie will keep you fuller for longer and help you #superseedyourself in your workouts. Enter the promo code MH4SOME16 at TheFoodMarket.com for a 10% discount on 4SOME smoothies for a limited time only. www.4somehealth.com

Are sweets your guilty pleasure ? Then you will LOVE these! BRAND NEW, High Protein Rhubarb & Custard Sweets – deliciously creamy custard, zingy rhubarb, ZERO fat, sugar FREE and 9g of Protein! Visit musclefood.com and entre code MHRETRO to claim 2 FREE PACKS *Minimum spend of £25 applies. One code per order.

THE COMMODORE BY DU MAURIER WATCHES

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FREE RETRO HIGH PROTEIN SWEETS

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This stunning, Swiss-made diving watch is part of a limited edition of only 125 pieces. A classic combination of style and performance, the Commodore is a true dressdiver that looks as good with a suit as it does in the water, £495. See the full collection at dumaurierwatches.com Tel: 0845 5193074.

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To advertise in this feature call Hearst Magazines Direct on 020 3728 6260


ONE WORD ANSWER #26 QUESTION

Which cloying Canadian export can help keep your brain sharper for longer?

ANSWER

F

ear not – scientists aren’t advocating a daily dose of Bieber. Rather, it’s that other saccharine crowd-pleaser, maple syrup, which is getting lab researchers excited. According to new studies presented to the American Chemical Society, the sweet pancake-topper protects brain cells from damage by inhibiting the formation of harmful plaque. This supplements previous research in which scientists found 54 beneficial compounds in maple syrup, many of which have anti-inflammatory and antioxidant properties (including the patriotically named nutrient Quebecol). Crucially, these health boons were only found in products made with pure

162 MEN’S HEALTH

Canadian maple sap; that old tin of Lyle’s Golden hiding in the back of your cupboard just won’t stack up. If starting each day with a mountain of pancakes runs counter to your summer six-pack goals, get your dose from a sticky barbecue glaze instead. In a pan, heat 1tbsp maple syrup with 125ml ketchup, 2tbsp apple cider vinegar, 1tbsp Worcestershire sauce and a pinch each of chilli powder and paprika. Brush over ribs or pork chops before throwing them on the grill. Consider limp burgers and ‘cheese’ usurped. It’s aboot time, eh?

MENSHEALTH.CO.UK

WORDS: SCARLETT WRENCH | PHOTOGRAPHY: MICHAEL HEDGE | FOOD STYLIST: LUCY-RUTH HATHAWAY

Syrup


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