THE WORLD OF ADRENALIN ZEN / SKI JUMPING FOR DUMMIES/OUTSIDE DUMMIES/ OUTSIDE BUYER’S GUIDE 05
MAY 2018 £4.10
9 771356 743149
FROM WALTHAMSTOW TO WEMBLEY: THE RISE AND RISE OF HARRY KANE P50
BUILD ARMS LIKE THIS Bigger & Stronger The Best Exercise You’re Not Doing 2 Moves, 1 Result
SOBRIETY THE NEW HEDONISM
ATIGUE A dBBoosttYour Endurance And
Ways To Turn Chicken Into Muscle
TIPS TO RECOVER FROM ANYTHING
THE NEW SCIENCE OF 6-PACK ABS How The Rule Book Got Ripped THE PILL TO END EXERCISE
05/18 THE ADVENTURE SPECIAL
P41 A TOAST TO NEW STAMINA
P255 THE SCIENCCE OF ZEEN
P19 HARD-CORE ACTION
A freezer and a toaster is all you need to turn white bread into a cardio supp and pop a PB
MH separates fact from spurious promise to find the true benefits of meditation
Why dusting off your BMX is the dirty trick for extreme abs. Tailwhip yourself into shape
P38 SWING INTO MOTION
P42 PROMOTE YOUR MENTAL HEALTH
P105 LATCH ON TO A PB
The CrossFit Games veteran Dan Bailey tells you how to muscle up by staying mobile
Rewire the way you view your career and make managing stress far less of a grind
Ten moves to steel your grip strength and grab hold of new strength in every workout
P47 GET IN ON THE CHOKE
P59 A CLEAN BILL OF HEALTH
P102 PULL FOR MUSCLE
Everything you need to know to tackle Brazilian jiu jitsu in good consciousness
The latest research researc esearch suggests a hot ho bath could d wash away your risk of heart troub trouble roubl
Master your technique on the rower to fire all your major muscle groups in one stroke
8 MEN’S HEALTH
P21 REANIMATE YOUR SIX-PACK
P22 A LEAN GUIDE TO CHOCOLATE
P29 EPIC REACTIONS
The zombie stand is a quick, kit-free move you can do at home. Give your abs new life
How to turn your Easter treat from sinner to saint and give cacao its second coming
We run the numbers on Nike’s latest shoe and why they’ll keep you ahead of the game
P58 GIVE IT A GOJI
P74 TURN CHICKEN INTO MUSCLE
P118 SERUM TRUTHS
It turns out the Instagram nutritionista’s fruit of choice is a bona fide fat-burner
Skinless fillets quickly grow dull – so update your bird-to-biceps formula
The finest grooming products to moisturise from within and smooth the signs of ageing
P68 THE PILL TO END EXERCISE
P113 GYM FUEL MADE EASY
P126 WRIST ECONOMY
Meet the scientists developing drugs that will help you get fit while you sit
Our mouth-watering paleo meal-prep plan will help you cook a week’s worth of lunch
Our pick of the big-brand mechanical watches that don’t require a bridging loan
IN THIS ISSUE CUTTING-EDGE TIPS FOR SUCCESS
PHOTOGRAPHER DAVID VENNI STYLING ABENA OFEI GROOMING SUSANA MOTA MODEL ADI GILLESPIE T-SHIRT BOSS HUGOBOSS.COM TRACK PANTS TODD SNYDER + CHAMPION AT MRPORTER.COM
O N T H E C OV E R P114 DE P14 D FEAT FAT ATIG IGUE UE Tired but wired? Our experts put your concerns to rest
P344 RECOVE P3 VERY RY 101 From hard training to heavy nights, a smart game plan will see you come back stronger
P622 SOBRI P6 RIET ETYY VS HEDONISM Teetotalism is on the up. Is it a downer, or a new way to party?
P888 ADVENT P8 NTUR UREE SP SPEC E IAL Our annual list of the planet’s most exhilarating fitness breaks. Grab your passport
P106 P1 06 NEW 6-PA PACK CK SCI CIEN ENCE C Tweak your weight training to cut fat and see your abs pop
P 14 2 MO P1 MOVE VEES, S 1 RES ESUL ULLT Our big-arms finisher will add inches to your bis and tris – if you think you’re up to it
T he New A scet ics Why it’s time you embraced the transformative power of pain p82
MEN’S HEALTH 9
THE EXPERT PANEL FUEL YOUR PROGRESS WITHH TIPPPS FROM THIS MONTH’S TEAM OF COONTRIIIBUTORS
DR BROCK ROCK BASTIAN
Stretch your Sunday roast further and prep a week’s worth of muscle fuel with tips from Robertson, chef at Parson’s Nose butchers p74
Your life is too comfortable. Dr Bastian explains why the key to true fulfilment is chasing the torturous highs of hard, hard physical graft p82
Having previously worked with professional football teams, Pepys gives you the cutting-edge sports science to score rock-hard abs p106
TOBY WISEMAN DEPUTY EDITOR
EDITORIAL BUSINESS MANAGER
COMMISSIONING EDITOR (PRINT AND DIGITAL)
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DEPUTY STYLE EDITOR
SHANE C KURUP
JUNIOR FITNESS EDITOR
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MANAGING DIRECTOR, MEN’S LIFESTYLE, HEALTH AND FITNESS
ALUN WILLIAMS EXECUTIVE ASSISTANT TO MANAGING DIRECTOR NATASHA MANN HEAD OF MARKETING JANE SHACKLETON SENIOR MARKETING EXECUTIVE PHILIPPA TURNER CLIENT DIVISION MANAGING DIRECTOR, BEAUTY JACQUI CAVE
MANAGING DIRECTOR, LUXURY AND FASHION JACQUELINE EUWE
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CLIENT DIRECTOR, PERSONAL FINANCE JACQUIE DUCKWORTH
CLIENT DIRECT DIRECTOR, HEALTH AND SPORT NATASHA BAILEY
CLIENT DIRECT DIRECTOR, FASHION AND BEAUTY EMMA BARNES
PROF RONALD EVANS
GERALDINE JOAQUIM M
An “exercise” drug called 516 could soon help us shape up from our sofas. Evans reveals the facts about his fitness panacea p68
Your career doesn’t really matter. A clinical specialist in work stress, Joaquim reminds us of the truth that the 9-5 is just a job p42
Are you exhausted but find it hard to sleep? Us, too. Sleep author Ramlakhan has the answer to our insomnia. Read this one in bed p14
CHIEF AGENCY OFFICER JANE WOLFSON GROUP AGENCY DIRECTOR REGIONAL AGENCY DIRECTOR JONI MORRISS CLARE CROOKES HEAD OF BUSINESS MANAGEMENT LUCY PORTER (0207 439 5276)
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7 PERSONAL TRAINERS
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5 SOBER RAVERS
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5 CROSSFIT ATHLETES
1 MASTER OF JIU JITSU
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AND ONE INTREPID ADVENTURIST
10 MEN’S HEALTH
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EDITOR’S LETTER WHEN IT COMES TO LIFE GOALS, CLAIM THE HAT TRICK W
There’s more to your muscle-fuel staple than a boring bite of breast. Broaden your horizons
As more young adults shun the pub to party sober, MH investigates the UK’s ailing drinking culture
Scientists are close to developing a pill that will replace the gym – but do you want it?
Are you comfortable? Too comfortable, perhaps? Meet the men shifting the dial by embracing the power of pain
Savour every second of your time away from work by embarking on the greatest adventures our planet has to offer
Our pick of affordable watches that combine elegant taste with economic shrewdness
Boss Harry Kane: face of B Bottled and a sporting g legend in the making
e live in a time of instant gratification. We want it all and we want it now, preferably yesterday, if at all possible. This, we’re told, is the result of social media presenting us with endless idealised portraits of the better life, each to be scrolled, liked and subsequently forgotten at the doubletap of a touchscreen. But in truth, it has always been this way. There’s a scene in the Farrelly brothers’ 1998 gross-out comedy, There’s Something About Mary, in which Ben Stiller’s character picks up a hitchhiker with a revolutionary fitness idea. “You heard of this thing, the Eight-Minute Abs?” he says. “This is going to blow that right out of the water. Listen to this: Seven… Minute… Abs! And we guarantee just as good a workout as the eight-minute folk.” But how, asks Stiller, do you put a warranty on that? Simple: “If you’re not happy with the first seven minutes, we’re
gonna send you the extra minute free!” We’ve been laughing over that one in the Men’s Health office for years. Occasionally, cheeringly, something comes along that resets the restless impulse. Spurs and England striker Harry Kane is a good example. Professional football is a macrocosm ruled by hype, impetuousness and instability. In no other world can men climb so high and fall so far so quickly. At a time when a club like Paris Saint-Germain is willing to pay €180m for a teenage colt like Kylian Mbappé, Harry Kane is the notable exception to that rule. His professional debut took place on a barely playable bog at Rochdale while on loan to Orient in League One. At 19, he was only just about warming the bench for Leicester in the Championship. Now aged 24, he
has become the highest-scoring footballer in Europe. To progress from zero to hero in five years might sound like going some. But in footballing terms, it’s an eternity. This month’s profile of Kane and his Roy of the Rovers-style ascent to the major leagues is one of my favourites for some time. The lessons to be learned are not quick and easy, perhaps, though they’re no less salutary for it. There are no hacks here, no short cuts or ruses; just hard work, determination and humility. The gratification upon reading may be instant, but to reap the real rewards is going to take a while. Our advice to you, just this one time, is to relish it.
TOBY WISEMAN BSME EDITOR OF THE YEAR
MEN’S HEALTH 13
ASK MH SWEET SALVATION FOR TROUBLED SOULS DON’T LET A LACK OF SLEEP ALARM YOU
AM I NORMAL?
Q THE MORE EXHAUSTED ROB, WATFORD
The idea that exhaustion can prevent shut-eye might be counter-intuitive, but your fatigued brain isn’t playing tricks on you. “Overtiredness” occurs when your mind and body are out of sync: you’re mentally burned out but not physically ready to hit the hay. This is the difference between fatigue, which is corporeal, and sleepiness, which is the inability to stay awake. “The frenetic pace of modern life means we’re often in danger of depleting our mental energy without taxing our bodies,” says Dr Nerina Ramlakhan, the author of Fast Asleep, Wide Awake. “The result is that we end up tired but wired.” S
WE HAVE DRIFT OFF Training when you’re brain-dead might be the last thing you want to do, but you need exercise. “After a stressful day, your body continues to produce excess adrenalin,” says Ramlakhan. “A strategic workout will stem this adrenalin spike and release adenosine, helping the sleep hormone melatonin to work more effectively.” Don’t hit the 30kg dumbbells, though: go too hard and you risk further elevating your adrenalin levels. Opt for simple bodyweight moves such as press-ups. And try to resist the whisky bottle. A nightcap may help you wind down initially, but alcohol disturbs deep sleep. Whatever you do, don’t panic about your lack of rest, as it will only make it worse. Chill out and you’ll be out like a light in no time.
End the nightmare of lost sleep with our tips for easy Zs i/ TIME TO COOL IT Set the thermostat at 15-20°C. This will reduce your core temperature, which signals your body to drop off. ii/ SUPP ALL NIGHT Take a magnesium pill as part of your nightly routine. It lowers your cortisol levels and relaxes tight muscles.
PHOTOGRAPHY: BETH CRUTCHFIELD AT HEARST STUDIOS
I FEEL, THE MORE I STRUGGLE TO SLEEP. IS IT REALLY POSSIBLE TO BE OVERTIRED?
iii/ KEEP THE CARBS Foods that cause a slight spike in blood glucose help you nod off when eaten at night. Think jacket potatoes, not tiramisu.
TEXT A DOCTOR Sometimes I forget why I went into a room. My mates joke it’s early-onset dementia, but deep down I worry it could be. Don’t fret. We all occasionally lose our train of thought – it’s probably just a blip…
MY INSTAGRAM FEED IS GOING #KETOCRAZY THESE DAYS. SHOULD I BE FOLLOWING SUIT?
DOES IT WORK?
It’d be more worrying if you were struggling with recall and problem-solving in a way that affected your everyday life. My forgetfulness is starting to grate on me, though. Is there anything I can do right away? Check your diet. Combat “brain fog” with turmeric: it’ll help you think more clearly. I don’t eat enough greens. Is that related to my mental blanks? Yes. Eat more veg, nuts and fish – the Med diet, basically – to load up on vit B12 and omega-3, both linked to good memory. What about my red wine? I do like a glass. Well, glasses... Assuming it’s not every night, some studies have shown memory recall is actually sharpened after your Shiraz. Cheers, Doc. My round. Dr Daniel Fenton, London Doctors Clinic
ANCIENT SOLUTION TO A MODERN PROBLEM
A small injury has hampered my marathon training. I’m fine now, but the sub-four-hour I was hoping for looks unlikely. James, Oxford
It does not matter how slowly you go, so long as you do not stop. Confucius, Chinese philosopher, circa 500BC
IT’S EASY TO MAKE A HASH OF A KETOGENIC DIET
Let’s set the record straight on what a ketogenic diet actually is. When you deprive your body of carbs – its preferred energy source – you go into ketosis, burning fat for fuel instead. The purported benefits include weight loss, increased focus and more energy. Many people on the diet make the mistake of thinking they need to add butter to their coffee or cook everything in coconut oil – but the reduction in carbs alone is enough to initiate the process. It isn’t for everybody. The diet may help if stamina is your sole objective (marathon runners hit “the wall” when they run out of glycogen). But according to nutritionist Martin MacDonald, “If your method of staying in shape is mixing regular weights and cardio sessions, going keto isn’t optimal, as it can reduce high-intensity performance.” A big drawback is the diet’s rigidity. Ketosis stops as soon as you reintroduce carbs. To stick to the plan, you need a level of commitment that is very difficult to maintain. Is it worth it? That’s down to you – and how much you rely on the occasional doughnut.
ALMOST KETO How to beneﬁt from extra fats and fewer carbs without losing your sanity STEAK SATURDAYS Swap your lean piece of chicken for a rib-eye steak at the weekend. The fat in beef predominantly consists of oleic acid – which, perhaps surprisingly, is the same hearthealthy fat found in olive oil.
LARD AND SAVIOUR Don’t fear the saturated fats in pork. De Montfort University found that when heated, lard produced lower levels of potentially cancer-causing aldehydes compared with “healthier” cooking fats such as sunflower oil.
DO WHAT YOU CAN Intermittent carb-cutting two days a week is enough to help fat loss and reduce insulin resistance, according to the American Association for Cancer Research. Try eating your eggs without soldiers next weekend.
MEN’S HEALTH 15
EDITED BY TED LANE
24 TENTS FOR ALL PURPOSES
A TOAST TO NEW STAMINA PAGE 41
FISH’N’CHOCS N PAGE 22
27 HEALTH AT THE TASTE OF A BUTTON PAGE 49
09 THE BEST RUNNING SHOE YET PAGE 29
W E N L L A ALTH KICKS HE
8 MAY 201
UPTURN TURN YOUR ABS TRAINING PAGE G 21
15 FRESH SH E ENERGY
FINGERLICKIN’ FEASTS PAGE 26
PAGE G 34
MEN’S HEALTH 17
FREEWHEEL FFITNESS SS
SSTAND UP U TOO GET YOUR CORE’S A N ATTENTION
O pointed to the “lateral sways” y off y your body y as you y pick up speed, a activating gy your obliques and t e rectus the ectus abdominis abdo s muscle usc e of y your six-pack. Your core is under constant p pressure as it works to stabilise y your pelvis and keep you y from eating g dirt. The Sport Research Centre in T p Italy y also discovered that you y spend around 80% of your oﬀ-road y cycling your lactate y g time above y threshold, which helps p to burn oﬀ ﬀ the stubborn fat swaddling your gy abs. hormonal a Add to this a potent p injection of testosterone and the j path is clear for muscle g growth.. There are T e ea e dozens do e s of o BMX tracks t ac s around the country, a y with around 70 in the Midlands alone – so you y can begin new training g your y g programme this weekend. Time g to tailwhip yourself y into shape..
O E Swap your y city y bike for a i i BMX to get your core training d cardio d b k on trackk and back
WORDS: LOUEE DESSENT-JACKSON | PHOTOGRAPHHY: GRAHAM WALSER AT HEARST STUDIOS | IIMAGE MANIPULATION: COLIN BEAGLEY | BIKE HALFORDS.COM
hough g it’s undeniably y virtuous,, a cardio commute is no g guarantee of a p proper p workout – tthe stop-start rhythm y of trying y g tto make it to the oﬃce in one piece p can thwart your y ﬁtness goals. g But ut there t e e iss another a ot e two-wheeled two w ee ed w way y to accelerate towards a leaner middle. According g to a study y conducted by y the Université de Franche-Comté in France,, BMX-riding g oﬀers an ideal combination of fat-shredding g and muscle a activation that will help y you w work oﬀ y your spare tyre. y F Forget g the streamlined, headsdown technique adopted by y road racers ace s a and d ve velodrome od o e trialists. t a sts. Instead, try y taking g a more taxing, g out-of-the-saddle approach pp to u uneven eve te terrain. a . The e researchers esea c e s
MUSCLE S E S D NEWSFEED 0 8 05/18
SPIN TO WIN Bring the benefits of BMX-riding indoors: hop on a static bike for a spinning workout from fitness instructor Pierre Pozzuto of the London gym 1Rebel
i/ SPRINT COMBO
ii/ UPS AND DOWNS
iii/ SHOULDER SPLIT
With a light resistance on the bike, hold up the dumbbells. Do 30sec of punches, then a 30sec sprint. Rest 30sec and repeat.
Medium resistance. Standing on the pedals, do a 20sec hill climb. Sit and go at maximum for 10sec. Rest 30sec. Repeat.
Hold up the weights and cycle slowly. Raise an arm and reach forward with the other. Lower, switch arms, repeat for 60sec. MEN’S HEALTH 19
03 REANIMATE YOUR CORE
GIVE NEW LIFE TO DORMANT ABS
If your apocalyptic workload has left your ﬁtness plan six feet under, master the gym-free ZOMBIE STAND to resurrect your dreams of deﬁned abs
04 TALL ORDER Contract your glutes to extend your legs overhead. Hold for five seconds. Slowly reverse the movement to tax your abs. Seven more reps before you can play dead.
THE BEST EXERCISE YOU’RE NOT DOINGG
STAC ACK IT Imagine drawing your belly b ll into your spine to engage your core, then h stackk your hhips p over your y should ders and d tightly gh l pull your thighs g into your b belly. ll Here comes es the hard bit bit.
WHAT YOU’LL GAIN
02 DEATH SLIDE Pull your body forward by engaging your lats and sliding your body along the floor. Come forward until you pull up onto your elbows. Begin raising your hips into an inverted V.
A GYMNAST’S BALANCE
01 FLATLINING START HERE
WORDS: WILL ROWLATT ALLEN | PHOTOGRAPHY: PHILIP HAYNES | STYLIST: ABENA OFEI | GROOMING: SUSANA MOTA | MODEL: CHRIS ROBERTS AT STEVEN VAN DER LAMMIE MANAGEMENT TRACK PANTS MONCLER AT MATCHESFASHION.COM, TRAINERS NEW BALANCE.CO.UK
efore you had kids and accepted that promotion, didn’t you have so much time? Time to craft a physique that has long since decomposed, that is. When you’re staggering from train to oﬃce via working lunch, then rushing home in a panic for your toddler’s bedtime, it’s easy to feel as though your schedule has driven a stake through your training. Luckily, one move can resuscitate the body of yesteryear. “It’s like an extreme ab wheel roll-out,” says Eric Leija of Onnit Academy (Instagram’s @primal.swoledier). US researchers found that the roll-out stimulates more core muscles than conventional crunches. Drawing in your legs and extending them overhead targets your rectus abdominis for six-pack deﬁnition, while the inversion challenges your core and obliques as they ﬁght to keep you upright. It requires no kit and can be practised away from the gym, so you can squeeze it into what little spare time you have. “I recommend ﬁve sets of eight reps, three times a week. You’ll reanimate your abs in a month,” says Leija. That’s just 10 minutes before breakfast between you and a better body.
Lie face down with your arms extended. Flatten your toes on the floor and make sure you can slide on the surface. Carpets burn, remember.
MENSHEALTH MENSHEALTH.CO.UK CO UK
MEN’S HEALTH 21
The Health Snob’s Guide To
CHOCOLATE Unwrap the physical and mental beneﬁts of Easter’s indulgence with our guiltless guide to cacao consumption n
01 SWEET RELIEF Chocolate has more going for it than the guilty, foil-covered remains of 1 April: in its rawest form, cacao proﬀers powerful health beneﬁts. Still, enjoying its more indulgent iterations needn’t mean nutritional meltdown. You just have to be creative Here, creative. Here David Demaison of H Hotel Chocolat provides a fresh take on this misunderstood d superfood.
A CAACAO NIB Caccao is a potent source of the C d tary antioxidants flavanols and die p ocyanidins. Research published pro i the in t Journal of Cardiovascular Pha P armacology has linked both to i proved vascular function and imp a reeduced risk of heart disease.
B CCO COCOA BUTTER A high lauric acid content means cocoa butter has a profound co impact on your immune function. im According to the journal Nutrients, A this saturated fatty acid improves th your yo white blood cells’ ability to combat co viruses and bacteria.
C ICCING SUGAR Sweet news – Cambridge researchers now doubt the veracity of claims that sugar is addictive. It does, however, have a powerful impact on the brain’s dopamine im reward system that’s scientifically re proven to make you happy. pr
D S KIMMED MILK POWDER P R W the same nutritionnal profile With p as a glass of red top, this is chock-full of calcium, w ch which is l nked to a revved-up m b l lin metabolism. More impressively still,, Finnish M researchers claim it alsso llowers the h re r sk of developing colorrectal cancer. ris
22 MEN’S HEALTH
GAME OF PERCENTAGES No matter the colour, the chocolate-making process remains the same: it’s only the quantities that vary. Reach for the nibs and grind them in a pestle and mortar (£18 salthouseandpeppermongers. com) and put the cocoa butter in a separate bowl. Place both in the oven on a medium heat until the butter melts. Now crush the nibs quickly until they form a thick paste – you need the friction to keep the temperature up and stop it setting early. Add the sugar and keep going for a further 5min, then add the melted cocoa butter and/or milk powder and stir until it’s fully incorporated. Use a sieve (£7.50 nisbets.co.uk) to transfer into a container to cool. Dipping a ﬁnger is very much encouraged.
IN THE MIX Tip the scales according to your preferred end result DARK MILK A Cacao Nib
B Cocoa Butter
D Milk Powder
SINNER TO SAINT
03 NOT AS YOU
Step away from the Dairy Milk. There are far more interesting and delicious ways to savour the cardiac, immunological and mental beneﬁts of chocolate in your diet. These recipes from Demaison at Hotel Chocolat will sophisticate your sweet tooth. While still leaving room for brownies, obviously.
A CACAO CARIBBEAN FISH SHH SERVES 3 Tomatoes, 3 An onion, finely chopped Garlic cloves, 2, grated Fresh ginger, 3cm Curry powder, 4tsp Roasted cacao nibs, 5tbsp Coconut milk, 750ml Water, 350ml Cod, 500g, cut into six equal pieces Microwave rice, 2
METHOD Skin, deseed and cut the antioxidantrich tomatoes into quarters. Fry the onion, garlic and finely chopped ginger in a pan with a splash of sunflower oil, then add the curry powder, cacao nibs and tomatoes. Leave to cook for 2min. Stir in the coconut milk and water and bring the mixture to the boil until it has reduced by two-thirds. Add the fish, then simmer and cook gently for 3min before ladling over the heated rice.
B DARK CHOCOLATE RAGUU SERVES 2 An onion, ½, finely chopped Garlic cloves, 2, grated Pancetta, 38g Minced beef, 250g Tinned chopped tomatoes, 100g Tomato puree, 100g Red wine, 125ml Dark chocolate, 50g, broken into small pieces Tagliatelle, 150g
METHOD Pre-heat the oven to 140°C. In a large casserole dish, fry the onion and immunity-boosting garlic, then cut the pancetta into 1cm slices before adding it into the pan, along with the minced beef, to brown for 10min. Stir in the tomatoes, puree and red wine and bring to the boil before covering and cooking in the oven for four hours. Finally, boil the pasta as you melt the chocolate into the ragu. Twist the pasta through the sauce and serve.
WORDS: TED LANE | PHOTOGRAPHY: LOUISA PARRY | FOOD STYLIST: TAMARA VOS AT HERS AGENCY | CHALK WHITE PLATES BY HABITAT
We use science to prove there’s good in everything you like
POPCORN Get this: Pennsylvania researchers have found 300mg of antioxidants in a serving of popcorn, compared to 160mg in a serving of fruit, elevating it to superfood status.
BREAD As we now know, white is a stamina superfood (page 41) – but with four times the fibre of wholewheat, rye bread will maximise satiety, helping leave cravings behind you.
WINE Each glass is full of polyphenols to fight the free radicals linked to heart disease. Scientists have found that white wine contains an equal number to red. So drink both, basically.
C CITRUS AND WHITE CHOCOLATE SALAD
D MILK CHOCOLATE NUT BROWNIES
SERVES 4 Oranges, 5 Grapefruits, 2 Coconut sugar, 55g Water, 2tbsp Salad leaves, 80-100g Handful of basil leaves Cashew nuts, 15g DRESSING White chocolate, 125g Sunflower oil, 150ml Juice of ½ a lemon Vanilla extract, 1tsp
SERVES 4 Unsalted butter, 200g, plus extra for greasing Milk chocolate, 370g Caster sugar, 200g Large eggs, 3, beaten Plain flour, 150g, sifted Baking powder, 1tsp Pecans, 75g, broken into pieces Whole hazelnuts, 75g Desiccated coconut, 3tbsp
METHOD Place the chocolate in a bowl and gently melt in the microwave, then slowly whisk in the oil, lemon juice and vanilla extract to make the dressing. Peel and segment all the vitamin C-rich citrus fruits. In a pan, cook the sugar and water until the syrup caramelises and then pour over the fruit. Toss the leaves in the dressing before layering in a bowl with the fruit. Serve topped with crushed cashews and more dressing.
METHOD Preheat the oven to 180°C, then grease and line an 8in baking tin. Melt the butter and 220g of the chocolate in a bowl set over simmering water. Remove from the heat and stir in the sugar and eggs. Fold in the flour and baking powder, then add the pecan nuts, hazelnuts, coconut and remaining chocolate, roughly chopped. Pour the mix into the tin and bake for 30min. Cool and cut into 12 pieces. Sharing is optional.
MEN’S HEALTH 23
06 MISSING PEACE
WHAT HAPPENS WHEN…
03 BRAIN GAINS
…I MEDITATE? The #trending approach to hitting pause on your hectic life may have its detractors, but the science is undeniable. Keep calm and carry om
THIS STRESS BUSTER IS SO EASY YOU CAN DO IT WITH YOUR EYES CLOSED
Regular meditation not only reduces fatigue, but protects you against cognitive decline, too. A Frontiers in Human Neuroscience study found that those who practise it regularly exhibit higher levels of gyrification – the growth and folding of the cerebral cortex, which allows them to process information faster. This type of brain growth not only rebuffs Alzheimer’s later in life but has been linked with improved attention to sharpen your focus at work today, too.
WORDS: TED LANE | ILLUSTRATIONS: PETER GRUNDY
DON’T WASTE YOUR BREATH If endlessly repeating mantras isn’t for you, focused breathing is the best way to enter a meditative space. And the benefits are instantaneous. It calms anxiety by reducing cortisol in your blood and stimulates the release of nitric oxide. This helps open up constricted blood vessels, protecting your heart from the effects of stress. Breathe in for four seconds, hold for four, then breathe out for four and hold again. Repeat and relax. MENSHEALTH.CO.UK S CO U
ENTER SANDMAN With your stress hormones now under control, your calmer state will allow your brain to start shutting down. It reduces the beta waves stimulating your frontal lobe, helping you drift off. Research published in JAMA Internal Medicine found that meditating for 20 minutes per day reduces the number of times you wake up during the night – and helps you feel more refreshed the next morning. Chase this pre-bed routine with a cup of sleep-inducing camomile tea and it’ll soon be lights out.
04 A LIGHT IDEA As well forming new neural connections, meditation can rewire old ones to make weight loss easier. A lesserknown version of mindfulness called “decentring” teaches you to disassociate thoughts from reality. Over time, for example, you can turn your burger craving into a passing idea, easy to ignore. This may strike you as woolly, but this technique has been proven to dull your hunger response on a physiological level, in turn boosting your willpower.
If you still need convincing, try diving in head first. Three weeks is enough for you to enjoy the most potent benefits that meditation can offer. Go on an intensive retreat and research claims the enzyme telomerase will flood your system. This helps rebuild and lengthen the telomeres of your immune system to slow ageing and stave off illness from the inside out. You’ll emerge feeling younger, healthier and maybe – just maybe – wearing a bangle or two.
MEN’SS HEALTH 255
FRIED AND TESTED
MH VERSUS MCDONALD’S VS KFC
FAST FOOD FIGHT
Ronald and the Colonel may seem out of place in the pages of MH, but dietary deviation is inevitable. Here we chew the facts to determine where’s best to bend the rules
McDonald’s estimates this many cows are used each year in the UK to provide the beef for all its products. That’ t’s hour around 46 animals an h
The num mber of chickens thatt found their way in nto KFC’s buckets last year, with 4 pieces 400 p sold every minute accross the country m HEALTHY OPTION OPTTION
AD GRILLED CHICKEN SALA With only 133kcal and 20g of protein, this gh has true post-workout potential. Although ry resisting extra fries is another story
OR ORIGINAL RECIPE RICEBOX Deespite a hefty serving of protein and caarbs, this alternative still comes laden w th 17g of fat and weighs in at 500kcal wi
Egg McMufﬁn Vitamin D
Baked beans Digestion
Wings B vitamins
The mighty bucket for one packs the most protein at either vendor. Overkill for even the hungriest of muscles, as is the 1,275kcal count
To offset this classic in the gym, hit the boxing bag. A 45-minute session of jabs, hooks and crosses is enough to outwork this caloric knockout
Crispy Chicken Pieces x 8
Large Chocolate Milkshake x 1
508 Big Mac
Large Coleslaw x 1
Large Fries x1
Big Mac x2
3 Chicken Pieces**
Large Mash & Gravy x 2
DONALD TRUMP’S ORDER
DONALD TRUMP’S ORDER
Restock tired muscles with the most carby pairing of the two – a Signature Collection Classic burger with large fries. Just beware of the 59g of fat
Corn cob Heart
Hash browns Energy
Hog the rack for 90 minutes with a lower-body workout of back squats, deadlifts and power cleans to counterbalance a KFC feast
THE MH VERDICT: MCDONALD’S WINS! While chicken is an obvious Men’s Health staple, KFC’s reliance on greasy oils and subsequent sky-high caloriﬁc content makes Maccy’s an unlikely victor. The more varied menu and healthy options, as well as classic, gut-busting fare, make it the ideal spot to play fast and loose with your nutrition plan 26 MEN’S HEALTH
WORDS: ED COOPER | PHOTOGRAPHY: BETH CRUTCHFIELD AT HEARST STUDIOS | FOOD STYLIST: TAMARA VOS | *US SAVOURY BAKED GOODS | **ORIGINAL RECIPE CHICKEN
MH GAME CHANGERS NIKE EPIC REACT
GOOD FOR THE SOLE
WHEN OPPOSITES REACT
Heavy-duty yet as light as air, Nike’s new Epic React promises it all. Here’s how it will push you further, faster iv_
WORDS: TED LANE | PHOTOGRAPHY: JONATHAN MINSTER | SET DESIGN: POLLY LINDSAY POLLYLINDSAY.COM / @HELLOTHEREPOLLY
hen the designers at Nike set out to create their new ﬂagship runner, they had one aim: to give the customer exactly what he wants. It turns out those fans can be pretty demanding. They asked for better cushioning and more energy return, and for their shoes to be lightweight. Oh, and they had to last for ever. Which is a tough brief because these qualities are mutually exclusive – cushioning absorbs energy return; durability adds weight. The answer was a one-of-a-kind sole engineered to deliver elite results. We ran the numbers to see how they did it.
Nike gave testers pairs of Epic React to wear with this many miles on the clock. They were asked to guess the shoes’ mileage. The average answer was just 15.
NIKE EPIC REACT £130 NIKE.COM
Along with being softer and lighter, React’s rubber promotes more energy return than any other Nike sole.
Nike’s share price spiked after the release of the Epic React, such is the confidence in its technology.
Miles run in the Epic React by the product testers, who range from Olympians to, potentially, you. Sign up at voiceofthe athlete.nike.com.
UPTICK IN FORTUNE We track the running shoes that made Nike the market leader
SIZE DOESN’T MATTER
Runners are usually designed in one size, with material then being added or subtracted to make different sizes, reducing performance. Here, Nike has algorithmically scaled its design up and down, so you get maximum benefit whatever your size.
Percentage of the sole covered in hard-wearing rubber, adding 20% more miles of durability.
Featuring the iconic outsole co-founder Bill Bowerman created with a waffle iron.
The first running shoe with the advanced cushioning system known as Nike Air.
With a lightweight upper and malleable sole, it emulates barefoot running.
Worn by athlete Eliud Kipchoge on his bid to break the two-hour marathon mark.
The most hi-tech runner on the market hits the shelves and, we suggest, your kit list.
MEN’S HEALTH 29
If your summer body plans are coasting, grab your passport and head to Tulum Jungle Gym
ast year, this Mexican gym broke the internet. A video of mahogany holidaymakers lifting wooden weights against the idyllic backdrop was viewed 23 million times. This viral exposure turned Alastair Carter’s business from a plyo box and a Bulgarian bag on a beach into a #ﬁtspo Mecca. As you may have guessed from the name, Carter, who co-founded the gym with his partner, Katie Davies, is not a local. His ﬁtness career began in the RAF but four years ago he came to Tulum in search of winter sun and started training with the owner of Ahau Hotel. His workout buddy soon became a business partner, and Carter set up his gym on the hotel’s sandy real estate. Carter is determined to make the most of his good luck, though it hasn’t all been fun in the sun. “The hardest thing was ﬁnding carpenters who could do what I wanted quickly,” says Carter. “You hear the word mañana [tomorrow] a lot.” Dumbbells, promised in three weeks, took ﬁve months to materialise. But the equipment was worth the wait. The gym has accumulated wooden dumbbells, barbells and weight plates, as well as callisthenics areas with pull-up and monkey bars. It’s the environment that sets Jungle Gym apart. The sea air and surrounding greenery are proven to wash away your worries, while the Mexican sun tops up your vitamin D, boosting your levels of muscle-building testosterone. Carter plans to instal timber machines next – and while personal taste would see us gravitate towards parallel bars over lats pull-downs, who can begrudge you getting swole on the soon-to-be-built preacher curl machine before an obligatory post-workout selﬁe? We certainly couldn’t.
30 MEN’S HEALTH
LOCATION LOCATION LOCATION According to a Michigan State University study, sea sounds alter wave patterns in your brain, lulling you into a relaxed state. A postworkout recovery dip also diverts oxygenated blood from your lower limbs to your nervous system, bringing more oxygen to the brain to make you feel more alert and active.
GUESSING GAME After noticing the 15kg dumbbells seemed a little off-weight, Carter asked the carpenters how they measured them. Their reply? “We didn’t. We just guessed.” Amazingly, only the 15kg and the 20kg were 2kg out – the rest of the dumbbells between 5kg and 40kg were all within 1kg of their target weight.
WORDS: TED LANE
HIIT THE BEACH TO SHORE UP YOUR FITNESS
THE BEST GYMS IN THE WORLD
GAINS OF SAND
CLASS PASS A day membership is $25, while a full week costs $100. This gets you access to classes as well as the weights. Carter and his partner teach morning Jungle Gym group sessions. Perhaps unsurprisingly, there are plans to introduce a military fitness class that will be “more hands-on, aggressive style stuff”.
GRAIN GAINS PEAK TIMES The gym is only open from 8am to 12pm during the summer. Though it’s always 25-30°C, the seasonal humidity is at a stifling 80-90%. So book for between October and May next year – the gym will be open until 5pm, so you can get more muscle out of your holiday membership.
Pick up a lighter barbell than you’re used to when you’re training on uneven sand. The instability underfoot engages more of your core and stabiliser muscles in your joints, so you can get more benefit from less weight. GYM
TULUM JUNGLE GYM
MEN’S HEALTH 31
HEALTH NEWSFEED 05/18
shows that regular sex can add years to your life and sharpen your brain. Let’s get it on
MAKING TIME We run the numbers on the choices that will extend your life – or shorten it +6.4 YEARS
Flossing your teeth daily +5 YEARS
Playing golf regularly +3 YEARS
Eating nuts five days a week +2 YEARS
Becoming a father +11 MONTHS
Going back to school* +7 HOURS
An hour of running -2 MONTHS
Being a kilogram overweight -7 YEARS
Smoking 20 cigarettes a day
WORDS: TED LANE | PHOTOGRAPHY: BETH CRUTCHFIELD AT HEARST STUDIOS | *BASED ON EVERY FURTHER YEAR SPENT IN EDUCATION
oo often, the emphasis is on what we can do for others. Admittedly, the health beneﬁts of altruism are well established – it can lower your cholesterol (Harvard) and reduce your Alzheimer’s disease risk (University of Calgary). But not all boosts need to be sacriﬁcial. Research suggests a little self-love can work wonders, too. A study conducted by epidemiologists from the University of Bristol and Queen’s University Belfast revealed that regular sex can halve your chance of death, from any cause, over a 10-year period. The researchers found that for every 100 orgasms that a man has in a year, his mortality risk falls by as much as 36%.
14 LAST LONGER
GET PHYSICAL FOR LONG LIFE A growing body of research
The role of sex as a health panacea goes beyond the release of (very) happy hormones. Research published in the journal Plos One suggests that it stimulates the growth of brain cells in the hippocampus, the region associated with memory, potentially helping to prevent the advance of dementia. Add to this the news that having sex at least twice a week can halve your heart attack risk and that regular ejaculation can signiﬁcantly reduce your likelihood of prostate cancer, and the sense of invincibility you feel in the immediate aftermath makes a lot more sense. This deadly trio accounts for the deaths of around 100,000 men per year in the UK alone. Sex can reduce these health risks in a few (but deﬁnitely enough) minutes. So go at it as if your life depended on it.
13 SEXUAL HEALING
THERE’S A MORE ENJOYABLE WAY TO UNWRAP LONGEVITY
MEN’S HEALTH 33
15 BOUNCE BACK
TOTAL ASSET RECOVE Y Whether it’s a hangover, h
After a night on the tiles, swing by a kebab house. Sat fat in a doner increases your l liver’s resistance to the t e oxidative o d t e stress st ess that causes cirrhosis. Journal of Jou o Nutrition ut t o
Metallica may power you through your reps, but slow music – think jazz ballads – helps your muscles quicken the recovery process. Narayana Medical ll College
Going through a hard break-up? Paracetamol can dull emotional as well as physical pain. A less bitter pill to swallow at least for swallow, t e sshort the o t te term.. University off Kentuckyy
BEER NECESSITIES Finish your long run at the pub. A post-cardio pint rehydrates the g bodyy slightly better than water. Replace essential esse t sa salts with a packet off crrisps, too. p Granada Unniversity
heartbreak or D DOMS,, learn how to do g odge a double dip an nd return to form
HOOT TIP The vitamin C in red chi c illis trebles the iron youur body can absorb, reo r oxygenating tired muscles. Douse your mu ste steak with chimichurri. Am merican Journal of Clin C nical Nutrition
FLEXIBLE FRIEN ND
BEEND DOWN LOW
Get back to your best b after your man flu byy hitting the mat. Foour d days of downward dogging is enoughh to supercharge yoour white blood cells. as University of Texas
To catch your breath, b nd over with your ben h nds on your knees. han his reduces your heart Thi r e by 22bpm more rate han staying upright. tha Western Washington We University
NATURAL REMEDY HOLD
Watching nature documentaries can significantly reduce anxiety, replacing it with a sense of joy. Thanks, Sir Dave. University of California
WALK IT OFF Low-inntensity exercise – such as walking to w work – increases your eenergy gy production aand red duces your ffatigue g e by 65% after a sleep pless night. Univerrsity of Georgia U
FIT$E IND£ £X RECOVERY
WORDS: MATT EVANS | ILLUSTRATION: INFOMEN
D tch mindfulness for Dit dark da chocolate to reverse rev the effects of llonng-term heart stress. When W consumed daily, iitss flavonoids reduce b bloood pressure. Jama Ja
WATER WORKSS Swimming onn your rest day defeats DOMS D and helps you reccover faster than putting your feet f Netflix up. Don’t let N drown your progress. Journal of Sports Science
34 MEN’S HEALTH
COLD O CASEE
RISERS AND FALLERS
Cryotherapy’s health C credentials are bogus. c g A active cool-down An of dynamic stretching builds more muscle mass than icing. Journal of Applied Physiology
Back to Just your best coping
M S MENSHEALTH.CO.UK CO K
MEAT-FREE CHEAT SHEETS Simple swap ps in the h classic l pe can make lasagne recip k going ﬂexitaarian a far f tastier prospect, wh hile beeﬁng ﬁ g up nal payload the nutrition y kdayy lunch of your week
Despite his aversion to smug #MeatFreeMonday photos of quinoa salads, this guy is increasingly aware of the rise of veganism. And though he has a deep love for ground beef, he also knows that cutting back is good for both the environment (he’s quite attached to his reusable coﬀee cup) and his health health. So, to convince h that ditching him g mince is w worth it, every y bite of this l g needs to achieve lasagne multivitamin status. The mu t v ta e continued presence off c p melted me ted cheese c eese will w also a so soften blow. so te tthe eb ow.
PAN SERVES 6 • KCAL 313 • PROTEIN 21G • CARBS 16G • FAT 20G INGREDIENTS • OLIVE OIL, 1TBSP • GARLIC CLOVES, 2, MINCED • ONION, ¼, DICED • A TIN OF WHOLE TOMATOES, DRAINED • RICOTTA, 500G • LEMON ZEST, ½TBSP • BASIL LEAVES, 6, SLICED • AN AUBERGINE, SLICED • A COURGETTE, SLICED • MOZZARELLA, 225G
i/ Heat the oil, garlic and onion in a cast-iron pan for five minutes, then add the tomatoes. Stir for 10 minutes. ii/ Mix the ricotta, zest and herbs in a bowl, seasoning with salt and pepper, while heating the oven to 200°C. iii/ Spoon out and set aside half of the sauce. Create layers in the same pan using the veg and ricotta mix. iv/ Cover with the rest of the sauce and mozzarella and place in the oven with a lid on to bake for 25 minutes. v/ Uncover the pan and cook until the cheese bubbles, then remove it using oven mitts. Cool, slice and serve.
WORDS: PAUL KITA | PHOTOGRAPHY: TED CAVANAUGH
A MAN N, A PAN,, AN A PLAN AGNEE LASAG
READERS DIGEST Each bite brings more to the table
MENSHEALTH.CO.UK S CO K
MEN’S HEALTH 37
HOW O I BUILT U MY BODY O Y
A veteran of the CrossFit Games elite, Dan Bailey w wants to help y you release y your inner athlete. You’d b better start warmingg up p
GEAR FOR ALL GROUNDS Bailey’s g go-to kit allows you to b build your body wherever you are
WOLVERSON RINGS Gymnastics G forms a major j part off CrossFit, helping you improve your y flexibilityy and master your y bodyweight. Hang these rings ffrom a tree and a progress g from dips to muscle-ups. f (£35 wolverson-fitness.co.uk)
5'7" MH 24KG KETTLEBELL
Go heavy h withh this h Men’s Health lh weight g and you’ll maximise both fat f burn and muscle gain using u g compound lifts – without the need for f ggym membership. Try snatches, swings g and squats. (£33 argos.co.uk) g
REEBOK NANO 8 TRAINER R
or many, y the ring g muscle-up is a lifelong g ﬁtness g goal. For Dan Bailey, y it’s all in a day’s y work. On set, he eﬀortlessly y swings g through g reps in search of the perfect shot, barely y breaking g a sweat and smiling g throughout. g T This is a man who loves what he does. “My y aﬃnity y for exercise began g when I was a kid, as I was always y running g away y from my y brother,” he ssays. y Bailey y outpaced him – and has done so with almost every y competitor since. Sprinting g became h his passion. He went on to lead the Ohio University y ttrack team and achieve a 400m PB of 47 seconds – just 2.6 seconds oﬀ Olympic qualiﬁcation. A After trying y g his hand at coaching, g he returned tto education to do a master’s degree g in physics, y h hoping g to build a “sensible” career. “A friend tthen introduced me to CrossFit,” he says. y “He ssaw me in the gym gy and challenged g me to complete tthe Grace workout [30 clean-and-jerks j for time], and I blew him away.” y Bailey y was hooked.. He has since spent time living g with fellow CrossFit Games hall-of-famers Rich Froning g and g putting g in the time to improve his Josh Bridges, e g runs and two swims endurance with three long f that not everyone y per week. He is mindful can ccommit four f y to training; g for f hours per day rrecreational athletes, he advises sticking g to m j multi-joint compound moves such as squats, y f “They y allow you y to presses and Olympic lifts. ccombine strength, g conditioning g and skill work iin whatever time you y have,” he says. y . A y is edging g g towards the CrossFit At 34, Bailey g y Despite struggling gg g to Games’ Masters category. o overcome recent injury setbacks, he is more m y the challenge g than ever . “I am motivated by g y blessed with a talent that is God-given,” he says. ““It won’t be around for f ever and I feel f duty-bound y tto make the most off it.” It’s a sentiment that will rresonate regardless g y off your creed: a belieff in rrealising gy your athletic potential. Amen to that.
38 MEN’S HEALTH
Thee new e CrossFit C oss t shoe s oe boasts bo sts f t so d flexweave fe e e a flat solee and fabric upper, combiningg f to help stability with lightweight feel you switch between cardio and bigg lifts with ease. (£100 reebok.co.uk)
5'7" H G HEIGHT
M MENSHEALTH.CO.UK S CO K
PHOTOGRAPHY: TOM WATKINS | GROOMING: NATACHA SCHMITT | ADDITIONAL PHOTOGRAPHY: PHILIP HAYNES | STYLIST: ABENA OFEI
TRAIN LIKE S O H
MODEL: CHRIS ROBERTS AT STEVEN VAN DER LAMMIE MANAGEMENT | SHORTS Y-3 AT MATCHESFASHION.COM, SHOES ADIDAS.CO.UK
SWING INTO NEXT GEAR
ARMED FOR ACTION
MOOTION M ON N FIITNESSSSS
19M 5K PB
THE MOTIVATORR THE Dan Bailey, C oss t G CrossFit Games es v veteran and all-round ou d athlete t ete
INSTAGRAM @dan_bailey9 9 @ y9
S SNATCH H
120KG REST EASIERR
Half an hour ou oof mobilityy exercises be o e bed hass before kept Bailey’s body together g after f years on the grind. Repeat these t ese moves o es and d h no signs g you’llll show of slowing g down
M S MENSHEALTH.CO.UK CO K
TH SOFA THE OFA STRETCH
QUADRU QUAD UPE UPED E T-ROTATION N
BAND DISLOCATIONS DISL LOCA LOCATIONS
On all fours (A (A), position one knee against g a sofa. Squeeze the glute on your back leg, lifting y torso (B your (B), to work your y hips p and Hold for 2-3min. a quads. q
Back on allll fours, one hand B behind your y head, twist to touch your y el elbow to the opposite knee (A), then reach up to the ceiling (B (B). Repeat on the other side.
Hold a band with hands wider than shoulder width, keeping it taut (A). Raise it behind your head, arms straight (B). Rotate arms forward and back for reps.
MEN’S HEALTH 39
A TOAST TO NEW STAMINA Ice your slice of white to ﬁre up WORDS: LOUEE DESSENT-JACKSON | PHOTOGRAPHY: BETH CRUTCHFIELD AT HEARST STUDIOS | TOASTER BY SMEG | *AMERICAN JOURNAL OF PHYSIOLOGY-REGULATORY, INTEGRATIVE AND COMPARATIVE PHYSIOLOGY
its health credentials and turn it into an endurance superfood
hite bread may lack the healthy reputation of wholegrain, but that doesn’t seem to bother us: it still represents 76% of the bread in Britain’s diet. So we might as well make the most of it. According to researchers at Oxford Brookes University, a simple hack can transform this supposed nutritional ng wasteland into a stamina-popping superfood. Previously, the downsside of your favourite sandwich staple was its high score on the glycaemic index (71 compared to wholemeal’s 50), which causes a short-term spike in your blood sugar, followed by a slump in energy. But the hungry scientists have demonstrated that a toasted bap, bagel or out bloomer can become a pre-worko powerhouse – if you freeze it ﬁrstt. Freezing before toasting reduce es your initial i surge g of blood g glucose e
by half; instead, the bread drip-feeds your muscles with the carby energy they need for your morning cardio. Researchers believe that this process makes it harder for enzymes in the gut to convert starch into sugar, resulting in a slower, more sustained release of energy. That’s good news if you’re hoping to clock a few miles before work or simply want to avoid a mid-morning burnout at your desk. There’s no need to stick to massproduced, chemically treated supermarket bread, either. White sourdough is higher in ﬁbre, which aids digestion and boosts your gut health. Layer liberally with our performance-enhancing spreads (right) and you’ll tuck t k into i t extra t ﬁtness ﬁt every y morning. i g And yes, y you y still have to eat your y crusts.
TOP YOUR BEST
SPREAD THE BENEFITS
Lift your performance levels with these researchapproved combinations
BANANA AND ALMOND BUTTER The L-arginine in almonds helps athletes maintain intense training for longer. Journal of the International Society of Sports Nutrition
FIGS AND RICOTTA Ricotta contains more whey protein than any other whole food – proven to boost your performance. Medicine & Science in Sports & Exercise
APPLE AND PEANUT BUTTER GET MORE FROM YOUR MORNING WITH THIS ICE AND SIMPLE HACK
As well as being packed with fibre to manage energy release, apples contain quercetin, which w could improve i youur VO2 max.*
FITNESS NEWSSFEED 005/18
MENSHHEALTH.CO.UK CO K
MEN’S HEALTH 41
YOUR CAREER DOESN’T MATTER There’s more to life than your job title. Escape your desk to secure a true mental health promotion
“Because of mobile phones, we can no longer hop oﬀ the hamster wheel”
42 MEN’S HEALTH
THE DEVIL’S ADVOCATE
IT’S TIME TO UNCHAIN YOURSELF FROM THE SLOG OF OVERTIME
There are quicker ﬁxes, too, that don’t involve scrolling through LinkedIn. Making time to see friends really matters. A 2006 study revealed that over the course of 20 years, the number of friends with whom participants felt they could discuss important matters fell by nearly a third 3 . According to a report in the journal Plos Medicine, social ties have twice the impact on lifespan as exercising – the equivalent to that of quitting smoking. It’s time you looked outside the conﬁnes of your oﬃce for self-improvement. Might we suggest the pub, for a start? Health is wealth, remember, so start investing.
> THE DEVIL’S DETAILS 1
Good sleep has a far greater impact on your sense of “living well” than a 50% increase in disposable income.*
Top trainers can earn more than £50,000.** Keeping pace with your clients is also an investment in your health.
Loneliness is a bigger health hazard than obesity, according to a review conducted by Brigham Young University, Utah.
WORDS: TOM WARD | PHOTOGRAPHY: GRAHAM WALSER AT HEARST STUDIOS | SHIRT SUPPLIED BY GIEVES & HAWKES | *NATIONAL CENTRE FOR SOCIAL RESEARCH | **US BUREAU OF LABOR STATISTICS
nother night burning the midnight oil. Another drink with your friends postponed. At least your boss will appreciate it in the morning, right? Yeah, right. With fewer well-paying jobs on the market and the ever-sluggish economy putting the squeeze on your ﬁnances, the pressure to fulﬁl your line manager’s every demand is reaching crisis point. UK workers THIS MONTH’S are among the least satisﬁed in ADVOCATE the Western world, scoring just Geraldine Joaquim 67.2 out of 100 in a happiness is a clinical hypnotherapist survey last year. Worse still, specialising in the government estimates that career stress and around 300,000 UK workers are mental health laid oﬀ each year as a result of long-term mental health problems, costing the economy as much as £99bn. For decades, we’ve worked harder and it’s worth considering that, according longer for better houses, holidays, to Forbes, workers who stay in the same material rewards and status. Then came job for more than two years can cut their the tech revolution. Mobile phones and total lifetime earnings by up to 50%. email have made us constantly accessible, It’s not just money that matters 1 , and we’re no longer able hop oﬀ the so seek out happiness elsewhere. In hamster wheel. The Association of Accounting Technicians estimates that prehistory, members of a tribe were either Brits will work 9,024 hours of unpaid hunters or homemakers. Fast-forward overtime during their career. a few millennia and now there’s more This is unsustainable. Long-term choice. If your passion lies in health job stress will lead and ﬁtness, you should to occupational know that “dietician” burnout. If you feel was ranked 18th in physical fatigue or CareerCast.com’s 2017 cognitive exhaustion, Jobs Rated report, and you could be heading the US Bureau of Labor for a Falling DownStatistics projects that the style meltdown. But there is an alternative. demand for personal trainers will continue The much-maligned millennials seem to grow by 8% over the coming years 2 . to have a head start when it comes to how Just be sure to avoid emotional they spend their nine to ﬁve. Instead of decision-making – instead, make a scaling the greasy corporate pole, they’re considered plan for change. Why not enrol changing careers more frequently and on a course? The Open University oﬀers forging ahead as a result. Before you more than 100 subjects to study. You don’t accuse them of lacking staying power, have to stick to it, but it’ll give you a better idea of where you want to be, which we already know isn’t at the oﬃce at 9pm.
of improved health, with our expert pick of pitch-perfect tents for all UK conditions
t’s great outdoors. Science is unequivocal on the matter. Exposure to sunshine improves your heart health and bolsters your immune system, while the positive eﬀects of green space on anxiety levels and mental health are well documented. Perhaps most interesting, however, is a US study that shows campers whose internal clocks have been skewed by constant screen exposure and stress are able to readjust their melatonin levels by sleeping under canvas. A couple of nights in a tent, in other words, could put insomnia and sleep troubles to bed. The tent you dragged back from Glasto ’07 won’t cut it, however. While some require space for family-based bushcraft, others need durability and quick assembly for more testing weather. And so, to help those of you more used to WODs than the woods, the MH Lab enlisted the experts at Camping magazine and sent them packing. After nights spent in the countryside trialling the best kit on the market, they returned to reveal the tents that will have you covered in any eventuality. Grab your map and matches and don’t, whatever you do, forget your waterproofs. Things are about to get wild.
44 MEN’S HEALTH
ALONE TIME 84/100 FAMILY AFFAIR 83/100 MSR Papa Hubba NX £467 webtogs.com Performance Design Ease of use
•••••••••• •••••••••• ••••••••••
PLAIN AND SIMPLE Tents should be easy
to set up, light to carry and spacious inside, which is exactly what this one sets out to be at a very reasonable price. Also available as a two-man if you want to leave the kids at home. There’s a reason the Hubba is MSR’s bestseller. EXPERT VERDICT The cross-pole system makes set-up super-simple and a stuff sack means it packs down smaller than most two-man tents. A non-tapered floor ensures plenty of legroom, so you can get comfortable when you crash out.
Fjällräven Abisko Lite 1 £485 fjallraven.co.uk Performance Design Ease of use
•••••••••• •••••••••• ••••••••••
HAPPY CAMPER Billed as a reliable, lightweight trekking companion when travelling solo. The main pole and strong corner ones allow for plenty of head height inside, and a spacious vestibule provides room for your gear. A clothes line is a welcome extra. EXPERT VERDICT When alone, you care about two things: weight and durability. Fjällräven has you covered here. A siliconised nylon flysheet sits over a main body made from 20-denier fabric to keep weight down, while a 40denier floor will keep the elements out.
WORDS: TED LANE
CANVASSING FOR ERECTION Head for the hills in search
BEST IN TENTS
This is how the Camping magazine experts judged each tent’s sales pitch
A ASSEMBLY Putting up and P putting away p yoour tents with minimal amount am off swearing is ccrucial.
TOUR DE FORCE 84/100 POP-UP STORE 86/100 The Cave £615 heimplanet.com
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Performance Design Ease of use PUMP IT UP This eye-catching and outlandish tent is aimed at city-dwellers who want to get back ck to nature. nature The inflatable infl t b e frame f e and inner inne and d outer oute d only l need d to tent workk as a unit and p after f be assembled on the ffirst set-up, which h h you just j need d to pump it up.. E EXPERT VERDICT C Though h h it could ld be b accused of gimmickry, g the inflatable design works faultlessly f and is ffar less fiddly f than tent poles. Plus, even on gh terrain, the h structure is resistant tough gh g almost l to puncture. However, weighing 5kg, g this is bulky for f a two-man tent.
LIGHTWEIGHT Adventurers need a tent that doesn’t break their back, so long-distance destinations are within reach.
DURABILITY Y need You d to be f confident that there t will be no n ffor repairs – need e e in eextreme te e even i i situations.
Terra Nova Starlite 2 £500 terra-nova.co.uk Performance Design Ease of use
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WEATHER PERMITTING Easy to transport,
the Starlite is a high-performance three-season tent. The siliconised flysheet and water-resistant seams can endure serious downpours, while its guy ropes are three times stronger than the standard s d d for stability in all conditions. E EXPERT VERDICT C The designe designers ers have addressed the concerns off campers on two wheels. At a frac fraction action over 1.5kg, with poles that thhat pack down to just 29cm 29 long, this two-berther two-berthe her will fit easily into m most bike panniers.
BEST OF BOTH 91/100 Robens Green Cone £300 robens.com Performance Design Ease of use
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STYLE AND SUBSTANCE Inexpensive, stylish and cleverly designed. Unlike traditional teepees, the centre pole is set outside the living space to give more room, and small internal poles create a low wall that adds extra clearance ffor storage aro round the edges. EXPERT VERDICT C A perfe ect all-rounder. When fully pitched, there’s ’s enough room for f ffour p people p to camp p coomfortably. Impressively, l you can remoove the inner p d llower thhe pole to compartment and f g ght bivvy transform it into a lightweig for f backpacking g in difficult ff terrain.
PHOTOGRAPHY: BETH CRUTCHFIELD AT HEARST STUDIOS
M SHHEEALLTTHH.CO.UK MENSHE CO UK
MEN’SS HEEEALTH 45
THE RULES OF FIGHT CLUB
This trending martial art will take the ﬁght to your waistline and stop your ﬁtness motivation tapping out
TREND SECRETS BRAZILIAN JIU J JITSU J SU
The Gracie family’s success is now synonymous with the Brazilian jiu jitsu system. Here, we present a brief history of the men you should be seeking to emulate
Carlos Gracie sets up a jiu jitsu academy in Rio. His brother Helio switches the technique to help small men tackle big assailants: BJJ, as it is now known.
WHERE DO I START?
Rolling around on the mats of your local gym. Many chains now oﬀer Brazilian jiu jitsu (BJJ) classes, but to commit to the art rather than the workout, you’ll need to ﬁnd a specialist establishment. Any gym associated with the legendary Gracie family is a good place to start. Carlson Gracie London and Surrey, for example, oﬀer competition-grade instruction.
Helio’s son Rorion moves to the US to share his father’s system, teaching from his garage. He invites people of all sizes to fight him – and wins.
WORDS: AARON TOUMAZOU | PHOTOGRAPHY: GETTY | ILLUSTRATION: ALCONIC
WHO’S IT FOR?
Anyone. BJJ’s ethos is to help people defend themselves, regardless of their size, and its technical focus makes it mentally stimulating. “There’s also a social aspect,” says Sam Gibson, trainer at Carlson Gracie Surrey. So strangling classmates is a bonding exercise, then. 03_
WILL IT GET ME RIPPED?
You’ll never see any marketing overtly promoting its aesthetic outcomes. But a swift google will vouch for the athletic physique that BJJ affords. The physical exertion and isometric holds involved in grappling ensure that earning your belts will help you tighten them, too.
IS THERE A SIGNATURE MOVE TO MASTER?
Gibson recommends the armbar, a lock that hyperextends the elbow. With your partner on their back, sit on top of them at a 90-degree angle, one leg over their neck and the other over their chest. Hold their free arm GRAPPLE WITH A NEW between your legs with both hands, TECHNIQUE the wrist facing up, then pull it towards you. Push your hips up as you lean back to pressure the joint. Then see how long they can last.
TAPE UP NOW TO AVOID TAPPING OUT LATER
05_ 0 _
SPAR IS BORN
WITH GOOD GRACIES
THROW YOURSELF INTO THIS NEW WORKOUT
INTO ACTION The Ultimate Fighting Championship (UFC) premieres on TV and Rorion’s brother Royce, the smallest competitor, proves BJJ’s merits by emerging victorious.
STAYING POWER With the discipline’s popularity growing, Rorion’s sons Ryron and Rener launch the standardised global training programme, still taught today, to preserve its success.
DO I N NEED ANY SPECIALL KIT?
Your usual shorts and T-shirt will suffice for a starter session – the traditional BJJ gi can wait until you’re competing. However, Fumetsu knee guards (£19) and Tatami finger tape (£5 both fightco.co.uk) will protect you against painful friction burns from the mat, and prevent you having to pop dislocated digits back in after a grapple gone wrong.
WHAT SHOULD I AVOID?
“Many make the mistake of going into ‘beast mode’ during sparring,” warns Gibson. “Prioritising force over technique isn’t what BJJ is about.” And it could earn you an injury – especially if you try to rough up the wrong opponent. The ﬁrst six months of training are about building a technical base. Take it slow, champ. MEN’S HEALTH 47
GRILL YOUR FLU RISK
NUTRITION NEWSFEED 05/18 That’s not even the most impressive bit. An immune system that’s constantly on high alert is harmful: overly protective lymphocytes end up attacking cells that are meant to be there, which can cause inﬂammation and allergic reactions. When eaten regularly, however, button mushrooms control the launch codes for your lymphocytes, targeting incoming pathogens but acting only when required. Beat that, chanterelles. If you prefer to eat yours dried rather than fresh, even better. A study published in Nature Immunology found that vitamin D, which rises in mushrooms as they dry out in the sun, is also a potent ally to your immune system. Researchers discovered that the vitamin is involved in a complex process in which T cells are mobilised to ﬁght pathogens. Despite appearances, then, hitting the button could be your best defence strategy for oﬃce cold season.
BUTTON UP TO KEEP OUT THE COLDS The humblest shroom in the supermarket turns out to be an advanced weapon in the war on infections. Dig them out for victory
WORDS: LOUEE DESSENT-JACKSON | PHOTOGRAPHY: BETH CRUTCHFIELD AT HEARST STUDIOS | IMAGE MANIPULATION: COLIN BEAGLEY
t can seem that the rarer and more expensive the superfood, the higher its chances of making headlines – that’s why you’re probably aware of the beneﬁts of fungi such as shiitake and reishi mushrooms. How satisfying, then, when an underdog comes up trumps. According to researchers at Pennsylvania State and Arizona State Universities, button mushrooms may be the most advanced fungi of the lot. They are particularly eﬀective at stimulating the production of T cells – lymphocytes that recognise and combat pathogens – and set them loose on emerging illnesses, from rhinoviruses to cancer cells.
LINE UP YOUR DEFENCE TEAM
Get your weekly dose of button mushrooms in a full English. It’s more than just a hangover cure
GIVE YOUR IMMUNITY SOME SHROOMS FOR IMPROVEMENT
BACON Three rashers will serve up a healthy amount of zinc and slash your recovery time from heavy colds. You’re welcome.
Iron deficiency lowers your immunity and energy levels, so stock up with this old-school nutritional hero.
Cooking your tomatoes increases their lycopene content, which helps to reduce your risk of cancer and heart disease.
SAUSAGES Pork is a useful source of selenium, an important component of a strong immune system. Also, sausages taste great.
MEN’S HEALTH 49
Cover Model Muscle
The Rise Of Kane Words by Jamie Millar Portraits by Hamish Brown
Harry Kane’s ascent from Tottenham’s local lad to a member of the European football elite is a real-life Roy of the Rovers story – Harry of the Hotspurs, if you will. But the unstoppable goal-scorer’s journey has been one of hard graft, mental grit and smart thinking. This is the tale of how Kane became able
50 MEN’S HEALTH
ONCE DISMISSED AS AN ALSO-RAN, KANE HAS LEFT HIS DETRACTORS BEHIND HIM
Kane’s Premier League goal haul in 2017, which broke Alan Shearer’s calendar-year record of 36, set in 1995 - when seasons were 42 games long and not 38
MADRID LEGEND ZINEDINE ZIDANE DESCRIBES KANE AS “A COMPLETE PLAYER”
He insists that his passing is “better than 71”. In the end, however, he grudgingly concedes – though only when prompted by his interviewer – that his overall rating of 84 is “half-decent”. More recently, in January 2018, the Fifa Team of the Year was unveiled, voted for by a panel of footballers, journalists and gamers, with stats updated to reﬂect the performances of the players in 2017. Leading the line in the 4-3-3, ﬂanked by Cristiano Ronaldo (99) and Lionel Messi (98), is Harry Kane (96). His shooting had been upgraded to the maximum 99 and his passing to 93.
“That’s closer to the mark,” says Kane, laughing, in the dressing room of the north London photo studio where he is meeting Men’s Health. “There’s always room for improvement, of course. I’ll just have to keep scoring the goals and they’ll have to keep rating me higher.” The occasion for today’s shoot is Kane’s signing for United: not Manchester United, who have long been rumoured to be considering a record-breaking bid for the striker, but Boss Bottled United, the sporty new fragrance from Hugo Boss, for which Kane is a brand ambassador. Fielding questions while he changes looks between set-ups, he gamely plays conversational one-twos wearing nothing more than a spray of eau de toilette and his underwear. “It breaks the ice,” he says, shrugging.
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here’s an online video, posted in September 2016, of Harry Kane reacting to his rating on the computer game Fifa 17. For the uninitiated, the digitised footballers are given marks out of 99 in six categories – pace, shooting, passing, dribbling, defending and “physical” – based on their real-life qualities. They’re also awarded an overall rating. It’s a bit like Top Trumps. In the video, the Tottenham Hotspur and England striker sucks his teeth when he sees the stats. He’s not happy. “I think shooting’s deﬁnitely got to be in the 90s,” he says, quibbling with his score of 84.
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By most measures, Kane is now one of the world’s best players. In 52 games for Spurs and England last year, he scored 56 goals: more than Ronaldo, Messi, or any other player in Europe’s top ﬁve leagues, with a superior goals-per-game ratio to boot. But while the stats – and an increasing number of admiring pundits and supporters – argue that he is an equal of those kings of Spain, Kane is cautious not to anoint himself too quickly. “I think what they’ve done over the past 10 years has been incredible, and they’ll go down as two of the best players ever,” he says. “That’s where I want to get to. I’m on the right track – I’ve just got to
keep doing what I’m doing and hopefully, one day, I’ll be up there with the greats.”
Golden Touch Kane is certainly on the right track, and he’s moving fast. The 2016-17 season, in which he collected his second consecutive Golden Boot as the Premier League’s top scorer, was only his second full campaign as Spurs’ ﬁrst-choice striker. At the time of writing, he is again a front-runner for this season’s gong; you wouldn’t bet against him achieving a hat-trick of Golden Boots, no matter what odds Ray Winstone might growl at you during an ad break.
“I’ve just got to keep doing what I’m doing and one day I’ll be up there with the greats”
Not bad for a “one-season wonder”, as Kane was called in the newspaper sports pages after his breakthrough year of 2014-15 – a campaign that he ﬁnished with 31 goals, despite a late start. Such criticisms sound risible now, but they underscore the reality that, not very long ago, Kane wasn’t so much setting the world on ﬁre as barely warming the White Hart Lane bench. What is his secret? Magic boots? Golden ones? “Hard work,” Kane explains, rather prosaically. “I think the manager [Mauricio Pochettino] has helped me to become better as a player. Obviously
I’ve improved physically, too. I’ve got bigger, stronger and faster.”
“I always do what’s best for the team. If there’s an option that’s better than shooting, I’ll do that.”
Pochettino came to Spurs at the start of the 2014-15 season from Southampton, where he had earned a reputation for developing players. His staﬀ designed a “power programme” for Kane, consisting of hamstring, glute and single-leg exercises to improve his acceleration and pace, as well as core work for strength and stability. Kane also consulted a sports scientist on the mechanics of sprinting, looking particularly at his arm movement. Kane’s physical development can partly be attributed to his age – he is still only 24, a fact that is often obscured by his mature demeanour. Though he is clearly in decent nick, as Men’s Health can conﬁrm, he is no Hulk. Nor is he, to use Fifa parlance, a “pace abuser” who relies on speed to beat defenders. “My ﬁnishing is probably my best attribute,” Kane agrees. “But I like to think that my all-round game is what makes me who I am: passing, moving, holding it up.” Deceptively strong, he frequently surprises markers when he receives the ball with his back to the goal by playing a one-touch pass around the corner that is diﬃcult to see, let alone execute. Kane is a remarkably unselﬁsh striker. “I always do what’s best for the team,” he says. “So if I think there’s an option that’s better than shooting, I’ll do that.” He calls to mind another Spurs No10, who happens to be Kane’s childhood hero: Teddy Sheringham. While not the quickest, he was considered by many to be among the cleverest – Alex Ferguson claimed that the ﬁrst yard was in his head. Kane broke Sheringham’s club record of 97 Premier League goals in January. By comparison with Ronaldo, Messi and Neymar, The number of hat-tricks that the world’s most Kane scored last year in the expensive player, Premier League (eight in all Kane is resolutely competitions) – the same unshowy. He doesn’t amount as every other player deal in tricks and ﬂicks – with, perhaps, in the top ﬂight put together the exception of the Cruyﬀ turn and strike in March 2016 against the world champions Germany in Berlin, launching a memorable 3-2 comeback from 2-0 down. Kane just scores, and then scores some more. In terms of personality, he is similarly low key. Chrome-painted Porsches are
54 MEN’S HEALTH
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THE GACON TEST Spurs’ aggressive style under Mauricio Pochettino involves relentlessly pressuring the opposition to force mistakes. The fitness required to maintain this over 90 minutes is built up with intense training sessions. The “Gacon test” is a favourite – of the manager, if not his players. Named after a fitness coach at Paris Saint-Germain, where Pochettino played in the 2000s, it consists of 45-second runs followed by 15-second rests. Start at 100m and increase the distance by 6.25m each time. Two warnings for failing to complete the distance in 45 seconds, and then you’re out.
conspicuously absent from his garage. Perhaps that’s why he doesn’t always get the credit he deserves: he is just too normal to be superhuman. And it’s why, even as an Arsenal fan, I ﬁnd him annoyingly hard to dislike.
Field of Vision The most curious thing about Kane’s success is that he initially seemed to come from nowhere. In the modern game, any teenage prodigy who can do a decent step-over will be on the radar of every self-respecting football manager before he has even started shaving. He will invariably be feted for his “tekkers” in techno-soundtracked YouTube compilations and snapped up by a super-club for an exorbitant sum. It’s probably safe to wager that few videos of Kane’s unglamorous loan spells at Leyton Orient, Millwall, Norwich and Leicester City UNSHOWY AND HUMBLE, went viral – after all, this was KANE IS A FOOTBALLER back when the Foxes were still OF THE OLD SCHOOL in the Championship, not yet storming the Premier League. “He is a complete player,” Real Madrid’s manager, Zinedine Zidane, said of Kane ahead of los Blancos’ Champions League group-stage clash with Spurs at the Santiago Bernabéu Stadium last October. “[At ﬁrst], he did not seem to be one, but in the end he is.” Kane scored in the 1-1 draw (with an uncharacteristic back-heel). The following month, Tottenham beat Real Madrid 3-1 at Wembley, their temporary home while
their new stadium is under construction. Kane contributed with an assist. On the day of our shoot, the Spanish giants are rumoured to be preparing a £200m “swoop” for Kane. These days, it can seem as if anything were possible in football – but this is hard to believe. Not that Real would break the world transfer record on his behalf, but that Kane, born in nearby Walthamstow to a family of diehard Spurs supporters, would leave White Hart Lane and his boyhood club. At least, not while they’re going places. Yet Zidane’s words hint at the essential mystery of Kane’s ascendance. He wasn’t one of the best players in the world. He wasn’t even one of the best players on the bench. And then he was. When the Spurs fans chant, “He’s one of our own!” it’s as if they can’t quite believe their luck. He might be one of their own, but he nearly wasn’t. While playing for David Beckham’s former youth club Ridgeway Rovers at the age of eight, Kane was scouted by Arsenal and he spent a year at the academy of Spurs’ bitter rivals. In 2015, a picture of Kane wearing an Arsenal shirt and celebrating their 2003-04 title win did the rounds on social media. Coincidentally, the image emerged after Kane had just scored a brace in a 2-1 north London derby win. Neither big nor quick for his age, Kane was picked up and promptly released by Watford before ﬁnally joining the Spurs youth set-up aged 11. He initially played as a holding midﬁelder, moving further
MEN’S HEALTH 55
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forward as he matured. What he lacked in pace and power, he made up for in vision and intelligence. Even so, his path to ﬁrst-team football was neither direct nor smooth. He made his professional debut on what was, in eﬀect, a bog at Rochdale while on loan at Orient in League One – a world away from White Hart Lane and the Premiership. Kane would have been forgiven for thinking he might never make it, especially after being farmed out by his parent club for the fourth time. “I think the one moment [I doubted myself] was when I was on loan at Norwich and at Leicester,” he admits now. “When I was at Leicester, I wasn’t playing – I was on the bench. In my head at that time was: ‘If I can’t play for Leicester in the Championship, how am I going to play for Tottenham in the Premier League?’ “I think that was my lowest point. But then, it was also kind of my strongest point as well, because that’s the time I had to believe in myself more than ever, work harder than ever, and go on to achieve what I did.”
mainly because of Brady, which is also the name he gave to one of his two Labradors. The other, Wilson – after the Super Bowl-winning Seattle Seahawks quarterback Russell Wilson – was named by Kane’s ﬁancée, Kate Goodland, a ﬁtness instructor he met at school. They announced in January that they were expecting their second child. Tom Brady is well known for his commitment to ﬁtness, which has enabled him to play at the age of 40 in a sport where the average career length for quarterbacks is four years. While some of his practices border on pseudoscience, if there’s an edge to be gained, Brady’s not sleeping on it. He goes to bed every night at 8.30pm wearing bioceramicinfused Under Armour pyjamas, which reﬂect back something called “farinfrared energy”. He doesn’t consume alcohol, caﬀeine, dairy or “nightshades” (tomatoes, peppers, mushrooms and aubergines), which he believes cause inﬂammation. All of this is outlined in his TB12 Nutrition Manual, available from his website for $200. If Brady’s theories sound far-fetched, Kane isn’t one to criticise. “It’s worth it,” he says. “I’ve got it at home. I haven’t read it all Premier League goals yet, but when you look at that Kane reached his dedication, there are in February 2018. always little percentages Only 27 players have [to gain], whether ever reached this it’s training, diet or milestone. Kane is recovery. They’re the big the second-fastest diﬀerences, because in to do so, behind our football, the margins Alan Shearer of error are so small.” Kane partly credits his improved form and recovery in 2017 to a personal chef with expertise in sports nutrition, who, among other things, tailored his carb intake for training and games. Kane also refrains from drinking during the season – it just isn’t worth it. He keeps himself on ice as much as he can. “My schedule is all about recovery,” he tells me. If he’s not soaking, stretching or having a deep-tissue massage, he’ll chill at home, which is an important part
Keeping It Simple Kane received inspiration from the story of an American football player – the New England Patriots quarterback Tom Brady. “I watched a documentary about him around the time I was struggling, called The Brady 6,” he recalls. “It showed how he made it to where he is now, and how much he believed in himself.” Brady was picked 199th in the 2000 draft and wasn’t expected to go on to great things, much less become the greatest of all time. His report from the NFL scouting combine was unfavourable: “poor build”, “skinny”, “lacks great physical stature and strength”. “At that time, I remember watching the ﬁlm and it was, like, ‘OK, it’s not impossible. There are people who have done it,’” says Kane. “I just needed to do what he’d done: work harder, believe in myself more, and hopefully, one day, become one of the best. It sounds silly, but it was a big moment in my life.” As an NFL fan, Kane supports the Patriots
56 MEN’S HEALTH
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“At the time, I thought, ‘If I can’t even play for Leicester, how will I play for Spurs?’”
100 of the process. Nothing more strenuous than some golf or walking the dogs? “Right. I think that’s where a lot of footballers maybe get it a bit wrong. They try to do too much, especially at a young age,” says Kane. When he mentions that Boss Bottled United is “good to have whenever I’m out”, I ask him whether his strict regimen allows him to go out very often. “Not really, no,” he says, with a somewhat rueful smile. “Now and then, with the missus. More for meals.” It’s a mental image that sits well with the perception of him as a player from
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if running or going to the gym bores you, if you don’t fancy taking care about what you eat or the amount you rest or if you don’t keep yourself in good shape, you should revisit your targets.” There is an exception. “I believe Harry Kane is the best player in the world in terms of mental strength, willpower and endeavour,” writes Pochettino. “He is completely focused on his football. He has a house in Essex but spends the week at another one that he owns closer to the training ground. He’s the ﬁrst person to arrive and the last to leave.” Kane regularly sets himself “little targets”, such as the number of goals he wants to score, keeping them to himself while reviewing the results and revising his strategy. Trite as it might sound, his loans out were the making of him – but only because of his self-belief and a competitiveness that goes back to The number of players his relationship with his elder brother, who have scored Premier Charlie. “As a kid, I hated losing,” says League hat-tricks in Kane. “I used to cry a lot.” consecutive games on If Kane misses a chance today, he doesn’t two separate occasions cry; instead, he tells himself that his likelihood of missing another is reduced – a hack he learned from the former Spurs striker Jermain Defoe. It’s questionable as an analysis of probability, yet smart in terms of psychology. Against Liverpool at Anﬁeld in February, Kane missed an 87th-minute penalty, which would have made it 2-1 to Spurs and marked his 100th Premier League goal. When Liverpool’s Mo Salah scored a 91st-minute ONE STEP AHEAD: “I’VE wonder goal, the camera zoomed GOT TO WORK HARDER THAN ANYONE ELSE” in on Kane’s anguished face. Then Spurs were given a 94th-minute penalty. Rather than hide, Kane decisively equalised. At full time, he turned to the camera and said: “You can’t give me two tries.” If the Fifa video games had a stat for “mentality”, he’d have a perfect 99. properly, or don’t match the jacket “I’ve got to where I am by working hard. that they come with. But now I have to work even harder to A recurring theme in Brave New World, stay here,” says Kane, “because there’s Mauricio Pochettino’s 2017 book with that next person who wants to take my the Spanish football journalist Guillem position. That’s my mindset: someone Balagué, is that too many footballers lack is always trying to be better than me, motivation – at least, of the right kind. so I’ve got to make sure I work harder “If as a player you lose your passion for than anyone else.” Right now, it seems the game or your love for being in contact inconceivable that he’ll be usurped any with the ball,” Pochettino writes, “if you time soon. But then, if anyone could use football as a way of achieving other believe that another unassuming young things (money, being in the press, enjoying journeyman could rise from obscurity to perks, millions of Twitter followers…), become the leading light of English and if you like all that more than training or European football, it’s Harry Kane. sharing moments with your team-mates, Harry Kane is an ambassador for Boss Bottled United
a more wholesome, bygone era. With his old-fashioned name and haircut, Kane gives the impression that he would be more at home on a cigarette card next to Stanley Matthews than on a Milan catwalk. “I’m ﬁne with that,” he says. “My style is quite simple, quite plain. It’d be great to be a fashion icon, but I think it comes with being one of the best players. In his prime, that’s how it worked for Beckham.” Kane is too modest to say so, but with a Hugo Boss campaign under his belt, it’s how it seems to be working out for him, too. And it’s clear that he is playing it down – it’s not lost on the Men’s Health stylist that the footballer has a keen eye for when his suit trousers don’t ﬁt
MEN’S HEALTH 57
TIME WORDS BY TED LANE / PHOTOGRAPHY BY JOBE LAWRENSON
MAXIMISING LIFE’S GREATEST LUXURY
LET SOME SWEET JUICE CHANGE YOUR TALE OF THE TAPE
WEEKS TO CUT 3CM FROM YOUR WAIST OVER BREAKFAST
ellness gurus love a goji berry. As fruits go, they’re very double-tappable. But wellness gurus like a lot of things, not always for reasons that are verifiable by science, and will frequently throw anything in their smoothies so long as it sounds good. (Just what is ashwagandha powder, anyway?) So, assuming it had been lumped in with a load of other NutriBullet nonsense, we never really gave the goji berry a fair hearing. But now it’s time to admit that we were wrong. Recently discovered fat-burning properties have given the fruit’s credentials a scientific bump. Not only will it help you lose weight, it also has the power to spot-reduce fat from your waist. And that’s the kind of benefit we can get behind. According to research published in Oxidative Medicine and Cellular Longevity, just 14g of berries a day will lower your levels of bad (LDL) and very bad (VLDL) cholesterol, as well as reduce fat-creating triglycerides in your blood. Add a handful to a normcore smoothie of banana, almond milk and protein powder and you can cut 3cm from your waist in just two weeks. Keep it up for another month and that will double to an incredible 6cm. With waist size increasingly used as an indicator of overall health, this breakfast fix could be what finally delivers you back into 32in jeans. Stick that in the blender, gurus.
MINUTESS TOO LET OFF M OF S STEAM AND PROTECT O YO HEART HEALTHH YOUR
ADDITIONAL PHOTOGRAPHY: GETTY | IMAGE MANIPULATION: COLIN BEAGLEY
hen was the last time you had a bath? Not an ice bath, but a nice bath. Weeks? Months? To many, it’s a time-consuming indulgence you can do without. But, according to a University of Oregon study, there are genuine benefits to a long soak. Regular hot baths can lower blood pressure, which, when too high, is a common precursor to heart disease. “Passive heat therapy” – or bubble bathing, as we prefer to call it – raises the concentration of nitric oxide in your blood to dilate vessels. Separate research suggests that repeated exposure to hot water improves endothelial function, which means the lining of your blood vessels work better to stifle an increased CVD risk as you age. Similarly, Loughborough University scientists researched
the potential health benefits of transforming into a prune. By raising your core temperature by 1°C, a bath can burn 140 calories – the same amount as a half-hour walk. Indeed, one study found that when enjoyed three times a week, you’ll see an extra kilo effortlessly washed away every month – thus reducing your risk of heart-harming obesity. All of which makes bathing the most relaxing way to lower your health risks yet. So get running. If anyone asks about the scented candles, tell them Men’s Health said so.
SINK YOUR CVD RISK AND LET CALORIES DRAIN AWAY WITH EASE
MINUTES TO FIRE CAREER STRESS AND MOULD CREATIVITY
f your Monday blues have a habit of dragging their heels until 5pm on Friday, you’re not alone. A recent survey of the British workforce found that a staggering one in 10 admit to feeling stressed all of the time. And though an evening spent slumped on the sofa might seem like the ideal way to decompress, the latest research suggests that you need to be proactive. The study, published in Art Therapy, found that spending 45 minutes at a pottery wheel has the power to rebuild fragile mental health by reducing levels of the stress hormone cortisol in your blood – something that 75% of participants exhibited. In today’s “always-on” culture of constant social media and
emails, experts believe that artistic endeavours offer a valuable outlet. The chance to produce something original, rather than simply responding to others, serves as a mental stress-release valve. The physical benefits of lowered anxiety are well documented. But the act of being creative has more wide-reaching advantages than simply addressing the negatives. Separate reports suggest that taking up crafts can shape a 45% reduction in your risk of developing dementia, as creative tasks promote the production of new neurons – which are crucial for maintaining a healthy central nervous system as you age. Plus, should you ever run into Demi Moore, you’ll have something to talk about.
CGI ILLUSTRATION: PETER CROWTHER
AN ARTISTIC HOBBY WILL GIVE YOUR MOOD A CRAFTY BOOST
SECONDS TO SCORE A NEW BUZZ AND SPIKE ENDURANCE BY 10%
he pills and powders men use to enhance their athletic performance aren’t always pleasant – or exactly legal. Excluding the obvious health and moral issues that go with PEDs, even standard-issue pre-workout supps have caveats. There’s the sleeplessness that comes with processing big doses of caffeine, not to mention the awful tingling brought on by beta-alanine. It’s a happy discovery, then, to find an Olympic-grade alternative that’s been flying under the radar. And it doesn’t just pep you up – it makes you physically fitter. Scientists at the Institute of Physical and Chemical Research synthesised an amino acid produced by the larvae of the
Asian giant hornet, an insect that can travel up to 60 miles at 25 miles per hour. The researchers hoped to replicate a measure of this endurance in humans and the amino acid has since been added to consumer energy drinks such as VAAM and Hornet Juice, and used by Japanese Olympians. Phenomenally, rather than simply serving up a caffeinated energy boost, Japanese researchers found the drink is able to increase your VO2 max by nearly 10%. In nonscientific speak, this refers to the amount of oxygen your body uses when fuelling your muscles during exercise – a marker of your overall endurance. If it takes the sting out of long-distance training, we say it’s a buzz worth trying.
A SUPPLEMENT THAT SURGES YOUR STAMINA LEVELS
Average weight lost by those who quit drinking for 31 days
How To Party Like You Were Born In 1999 Young Britons are getting hooked on a new high: sobriety. With a quarter of adults under 25 now teetotal, is it last orders for our nation’s drinking culture? And should it be cause for celebration? MH went in search of the secret to good, clean and, above all, very modern fun WORDS BY RICHARD GODWIN – PHOTOGRAPHY BY ZED NELSON
t’s a cold Tuesday evening in January and the Ministry of Sound in south London is banging. By “banging”, I mean treadmills are whirring and medicine balls are being pummelled into the ground. Yes, there’s drum’n’bass, strobe lighting and lithe, young bodies moving to the beat. It’s just that everyone here is blissed out on endorphins. I’ve come to an endurance class at the training studio Ministry Does Fitness, located in what was once the legendary nightclub’s booze vault. Here, for one hour, a man called Beefy is priming our bodies for 21st-century life with a brutal circuittraining workout. It feels weird to be doing PE in a place that was, for a certain generation, synonymous with taking MDMA and necking vodka Red Bulls. “Smile. Embrace discomfort and everything slips into place!” says Beefy. With him is an assistant who in a previous life might have paraded around the dance ﬂoor, handing out lollipops. But now she’s circulating in the gym, showing us how to use the equipment. She takes from my hands a 3kg dumbbell, smiles, then gives me a 5kg one. “You can do better than that!” I try to laugh it oﬀ. “Guess I shouldn’t have come with a brutal hangover,” I say to a fellow clubber, a female twentysomething in Lululemon leggings. Glassy eyes. Polite smile. It’s simply not cool to say such things. Ministry Does Fitness is just one of many new events catering to a sober – but no less spirited – crowd. There are dry raves, such as Morning Gloryville; there are juice bar crawls and yoga club nights. It has widely been reported that young people are better behaved than those of previous generations. I’m always a little dismayed/ proud to note that recreational drug use and binge drinking peaked in Britain at around the time I went to university, in the late 1990s. We were trashed, stoned and boozed most of the time. But the millennials (those born between 1980 and 1995) and post-millennials (Generation Z/ iGen/whatever you want to call them) are drinking less, smoking less and taking less drugs. It’s as if after years of being told, “Don’t drink, it’s bad for you,” and, “Don’t take drugs, they’re dangerous,” young people have ﬁnally replied: “All right!”
The ﬁgures bear this out. According to the Oﬃce for National Statistics, young British people aged 16-24 years are less likely to drink than any other age group. Under half of those surveyed reported drinking alcohol in the previous week, compared with two-thirds of those aged 45-64. To ﬁnd out why, I meet with Jussi Tolvi over turmeric lattes at Redemption, a vegan, alcohol-free bar in Shoreditch, east London. Tolvi is the co-founder of Club Soda, a “mindful drinking movement”. “There are older people who have always drunk a lot and now feel the need to cut down,” he says. “But the younger generation never got started. It’s hard to believe, but there you are.” Tolvi puts forward a few hypotheses. One is that young people don’t have the money to spend on booze. I’m not convinced. Alcohol is immune to economic downturns. When people are feeling cash-strapped (as most of us have, over the past decade), they may not buy new cars but surely they’ll still want to treat themselves to a few pints? Another theory is that young people are more health conscious – and, well, you’re reading Men’s Health, aren’t you? The gym has, to some extent, replaced the club. An often cited cause is social media, on which the photographic evidence of a night gone wrong can haunt you for ever. The advent of the iPhone a decade ago inaugurated a decline in all manner of “risky” behaviour among teenagers, from drinking and smoking to even going out at all. Meanwhile, rates of poor mental health have soared. The shift to life online, it seems, has made many physically safer but mentally more imperilled. A university professor friend, fretting about her anxious, clean-living students, says: “They always ask me what they can do to improve their grades. I think they’d be better oﬀ going out and getting wasted. They need to let themselves go.”
“THERE ARE DRY RAVES, JUICE BAR CRAWLS AND EVEN YOGA CLUB NIGHTS”
64 MEN’S HEALTH
AT A BRIGHT EAST LONDON WAREHOUSE SPACE ON A SATURDAY, RAVERS TURN UP FOR MORNING GLORYVILLE’S FIRST BIG PARTY OF THE YEAR. THE DJ STARTS HIS SHIFT AT 10AM SHARP, AND THE HARDEST TONICS ON OFFER ARE COFFEE (ORGANIC) AND TURMERIC SHOTS (SUGAR-FREE). AFTER HOURS ON THE DANCE FLOOR, UPPERS COME IN THE FORM OF A “WAKE-UP MASSAGE” OR A YOGA CLASS IN THE WAREHOUSE’S WELLNESS ZONE
The New Order The post-millennials aren’t the only ones turning away from drinking culture. My thirtysomething friends are also cutting down, and it’s a trend that’s broadly replicated throughout the Western world. The only people who haven’t cut back are middle-aged men, says Tolvi. “Whenever there’s a newspaper article about problem drinking, it’s illustrated with pictures of
18-year-olds out of their minds on a park bench. But alcohol campaigners are more worried about men reaching retirement.” The founder of Redemption, Catherine Salway, came up with the idea for her bar while on a yoga retreat in Goa (obviously). She launched it as a pop-up in 2013, before establishing branches in Notting Hill and Shoreditch. Redemption is successful now, but Salway had a hard time persuading investors to back an alcohol-free bar in the early stages – because guess who controls the night-time economy? Middle-aged men. “My background is branding and marketing,” she tells me. “We’ve had to deploy every trick in the book to make sobriety cool. You’re going up against generations of messaging about alcohol – if it’s a good day, have champagne; if it’s a bad day, have a gin and tonic.” But Salway has noticed a shift in the wider culture. “Perhaps we’re becoming more mature,” she says. “There’s less gratuitous drinking. It’s certainly no longer cool to be drunk.”
Proportion of teetotal young adults (16-24) in 2006
Proportion of teetotal young adults in 2016
Honing the Craft
HIT THE CLUB CIRCUIT You needn’t swerve the pub every Friday, but should a night off appeal, here’s how to find the right fitness space for you
For the man who… Views a trip to his local as a chance to see his friends Sign up for: Five-a-side The sense of belonging team sports engender has proven benefits to men’s mental health, and studies show that it can even boost your long-term happiness.
For the man who… Prides himself on being the last guy standing, every time Sign up for: CrossFit Camaraderie? Tick. Competition? Absolutely. Prove your body can withstand a battering, and feel all the better for it tomorrow.
For the man who… Hits his social scene hard after a week of working even harder Sign up for: Boxing lessons We sense you’re a little tense. Work it all out in the ring – at least tomorrow’s pounding head won’t come as too much of a shock.
For the man who… Unwinds with a cold one at home Sign up for: Callisthenics If, for you, drinking is more about relaxation than obliteration, mastering a skill will trigger some of the same brain relaxants as your usual brew.
In some circles, however, a ﬂagrant disregard for government guidelines is still the norm – that is, if people even know what those guidelines are. According to a survey conducted by the Alcohol Health Alliance (AHA) last year, just 16% of us can correctly identify the low-risk limit of 14 units a week – about seven pints of lager or glasses of wine. Ian Gilmore, chair of the AHA, insists that these recommendations are not arbitrary but carefully researched. “Roughly speaking, if you stick to 14 units a week, your risk of dying from an alcohol-related cause is 1%,” he says. “But it rises sharply above that.” For those who drink 42 units per week, for example – that’s four bottles of Malbec – the risk rises to one in 10. “It’s in the drinks industry’s interest to make all this look like the prescriptions of a nanny state, to point out it’s the individual’s choice,” says Gilmore. But many of us don’t realise which choice we’re making until it’s too late. I’m surprised to learn that a third of those with liver damage show no signs of alcohol dependence; they simply pushed it a bit too hard and missed the warning signs. “Most of the chronic, long-term eﬀects of alcohol are silent,” says Gilmore. Looking around at the customers at Redemption, I sense another shift has taken place. There’s an ethnic diversity here you rarely see in a pub. The British have always been excellent at absorbing
MEN’S HEALTH 65
SHINY HAPPY PEOPLE: BLISSED-OUT REVELLERS AT MORNING GLORYVILLE
other nations’ drinking habits. We’ll note that Italians enjoy an aperitivo and say, “Molto bene!” But lately we’ve been drawing from less boozy cultures. It’s no coincidence that London, the most cosmopolitan city in the UK, also has the highest proportion of teetotallers, with 32% of adults not drinking at all, according to an ONS report. Mustafa Mahmud is a former banker who last year launched Shrb – a range of non-alcoholic drinks made by steeping fruit in vinegar. As a Muslim, he doesn’t drink for religious reasons, but he doesn’t want to avoid the pub altogether. “When I was working in banking, there was an unspoken expectation that you would take part in the fun and games. For most people, that involved getting smashed,” he says. “I developed this pet hate of holding a bottle of J2O in my hand.” The artisanal Shrb bottle looks more like those of craft beer than anything virtuous. It’s part of a new wave of options aimed at the sophisticated non-drinker, from kombuchas and birch waters to Seedlip – a perfumy gin substitute that recently received investment from the booze giant Diageo. Craft brewers are increasingly concentrating on non-alcoholic or low-ABV oﬀerings. Nanny State (0.5% alcohol) is among
RAISE YOUR GLASSES
Morouj Merlot A warming red made from French and Spanish Merlot grapes, ripened in oak barrels. Everything you want – minus the morning morning-after after fear. fear £9 drydrinker.co drydrinker com
Big Drop Chocolate Milk Stout This is Elkington’s curry-night go-to, with a slight sweetness and notes of cocoa and coffee. Try it: he swears you’ll be hooked. £15 for six drydrinker.com
Rothaus Pilsner Brewed rather than filtered for a bright flavour, this hoppy beer contains only 55 calories and 0.4% ABV a bottle. So you can drink twice as much. £13 for six drydrinker.com
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the top-selling beers made by BrewDog, while Nirvana, in east London, is the UK’s ﬁrst alcohol-free brewery. Mahmud feels these drinks are making a cultural and political statement. “It’s a bit like driving an electric car,” he says. “It may not be the sexiest thing on the road, but it says something about your life choices and your level of sophistication. When you’re making choices that have a positive impact on your life, whether it’s ﬁtness or social consciousness, it paints you in a positive light.”
Social Change For some, it’s less about forgoing alcohol than about freeing their social lives from the corner table of the local pub. Team Active Man is a group of young ﬁtness enthusiasts who meet on Fridays and Saturdays to test their stamina – not through six-stop bar crawls but through hard physical training. “In some social groups, the emphasis is on drinking to excess, and I don’t feel comfortable in that environment,” says Michael Jennings, 23,
Men’s Health’s junior ﬁtness editor and an Active Man regular. “With these guys, we enjoy the odd drink – don’t get me wrong – but it’s not our priority. We’ll meet up, work out, then just sit around chatting and eating good food. And if we do go to the pub, it’s all right to say no to a pint.” Many in the alcohol industry are noting this trend. “I’ve noticed there’s less peer pressure on people to drink,” says Felix Cohen, bar manager at Every Cloud in Hackney, where the menu always contains non-alcoholic and low-alcohol drinks. “It’s a good shift. There’s also a lot more mindfulness within the industry. I don’t drink as much as I used to.” With Britain losing an average of 27 pubs each week, many understandably feel threatened by the new sobriety. One report by the Night Time Industries Association claims that half of London’s nightclubs have closed in the past decade. There are numerous factors at play that have little to do with declining alcohol
ADDITIONAL PHOTOGRAPHY: PAVEL DORNAK AT HEARST STUDIOS
Going teetotal needn’t be bland. Bring the party to your taste buds with the best non-alcoholic blends from Stuart Elkington of the Dry Drinker Drinke
Moyo says. She admits she’s not much of a gym-goer, but she loves breaking a sweat. “The real reason that Morning Gloryville took oﬀ is that we made sobriety cool. We packaged it in a way that’s accessible.”
TAKE THE SHORT CUT Make reducing your intake go down a little easier with three ways to help your body bounce back
Just four cups of coffee a day can offset liver damage from alcohol by 80%, by reducing the build-up of scar tissue. Make it your new drug of choice. Archives of Internal Medicine
Reduction in harmful liver fats after just a month without booze*
receipts, but it’s unsurprising that many venue owners are testing alternative revenue streams. This was more or less the reasoning of Olivia Brafman, 28, the general manager of Ministry Does Fitness, when she decided the club’s future lay in the direction of group workouts. “Ministry remains the epitome of hedonism!” she insists. “But there’s this new wave of millennials who see working out as the new going out. It’s where you meet people. It’s where you can release yourself from your inhibitions.” Boutique gyms such as Barry’s Bootcamp were already oﬀering a more club-like feel, so it was a logical step for a club to oﬀer a gym-like experience. Samantha Moyo, co-founder of the sober rave Morning Gloryville, has more personal reasons for establishing her business. A few years ago, she was known as a party girl and had a dubious alias:
Captain Hello Titties. (Moyo decided to go without a bra at the Secret Garden Party festival in 2012 and the name stuck, she explains.) “Captain Hello Titties would jump on stages and go crazy,” she says. “Then she’d have these awful comedowns.” After that festival, Moyo decided to launch an underground rave. “These parties became the naughtiest places to go to by the Thames. I was taking way too much of everything. It reached the point where I couldn’t do it any more.” The idea of Morning Gloryville was to match the playfulness of the raves, but without all the things that were causing her pain. The ﬁrst event was at the Village Underground in east London in 2013, with yoga, strobe lights and banging tunes. It started at 6am. “It was simple, but it was something society hadn’t catered for,”
*ROYAL FREE HOSPITAL STUDY
“FOR MANY, WORKING OUT HAS BECOME THE NEW GOING OUT”
Exercising moderately for five hours each week lowers the mortality risk of drinkers to that of teetotallers, according to a study by University College London. Run past the pub.
A daily capsule of omega-3 helpfully reduces stress hormone levels in those quitting booze. Molecular Nutrition & Food Research
When to Break the Habit Whenever I talk to anyone who is cutting down on alcohol or giving it up, I’m struck by how valid their reasons are: the hangovers got too much; they want to get ﬁtter; they want to enjoy spending time with their children more. London-based photographer Dennis McInally, 25, made the decision to go sober eight months ago. He was ﬁnishing oﬀ a bottle of wine a night but had never considered his drinking a problem – it was, he reasoned, what you did in certain London circles. “It’s work hard, play hard. An easy cycle to fall into.” Then he went through a messy break-up and his ﬂatmate suggested he try not drinking for a while. “He’d gone through a break-up, too, a few years earlier, then hit the bottle and went a bit mental. So he just said: ‘Don’t do it. It adds six months to the healing process.’ I was like, ‘Yeah, that makes sense.’” It took a while to break the chain: post-work socialising invariably involves alcohol. But whenever he craved a drink, McInally would phone a friend and talk it through. The rewards accumulated. “There was more out there than I’d realised. You have so much free time when you’re sober. You wake up on Saturday morning and you’re ready to go. I’ve started exercising around eight hours a week and I’ve been excelling at my job,” he says. “I’ve managed to get more done in the past eight months or so than I have in years. Life is deﬁnitely better.” I took a break from drinking while writing this article. It wasn’t that I wanted to give it up (negronis are too good). I just wanted to reset “non-drinking” as my life’s default option. I bundled my bottles of booze into the attic so they wouldn’t tempt me. When you stop drinking, you feel the eﬀects a lot more when you do drink. Hangovers are even less fun. That creates a positive feedback loop. The drinks industry is right to advocate personal choice. Given the correct information, we are capable of conducting our own cost-beneﬁt analyses. Just ensure the choice you’re making is yours – not that of your friends, partner or colleagues. Drinking might still be a good way to socialise, to decompress. But it’s no longer the only way.
MEN’S HEALTH 67
The End Of Exercise Scientists are working on a pill that will replicate the benefits of hard physical exertion without you having to break a sweat – and they are increasingly close to succeeding. But can your workout really be reduced to the sum of its parts? And do we want to become a nation of armchair Olympians? MH investigates
Words by Nicola Twilley – Photography by Rowan Fee
UNLUCKY GYM: COULD NEW DRUGS ONE DAY CONSIGN WORKING OUT TO HISTORY?
It was late summer, and the grey towers of the Salk Institute in San Diego shaded seamlessly into ocean fog. The marble-paved central courtyard was deserted; the south lawn, too, was lifeless. But through the vents built into its concrete border, you could detect a slight ammoniac whiﬀ from the 2,000 or so cages of laboratory rodents below. In a teak-lined oﬃce overlooking the ocean, the biologist Ronald Evans introduced me to two specimens: Couch Potato Mouse and Lance Armstrong Mouse. Couch Potato Mouse had been raised to serve as a proxy for the out-of-shape Everyman. Its daily exercise was limited to an occasional waddle towards a bowl brimming with pellets of laboratorystandard “Western Diet”, which consists of fat and sugar and tastes like cookie dough. The mouse was lethargic, with rolls of fat visible beneath its thinning fur. Lance Armstrong Mouse had been raised under the same conditions, yet its body was lean and taut, its mind alert. The secret to its youthful energy, Evans explained, was a daily dose of GW501516 (or 516 for short) – a drug that confers some of the beneﬁts of exercise without the recipient needing to move a muscle. Mice love to run, Evans told me. When he puts a wheel in their cage, they typically log several miles a night. For the rodents, these nocturnal drills are not simply a way of dealing with the stress of laboratory life. When scientists left a training wheel in the corner of an urban park, their camera footage showed it was in near-constant use by wild mice. Even though their daily activities – foraging for food, avoiding predators – provided a more than adequate workout, the mice chose to run. (Several slugs also made use of the amenity, possibly by accident.) Still, as the example of Lance Armstrong Human makes clear, sometimes exercise alone is not enough. When Evans started giving 516 to active mice, he found that, after just four weeks, they had increased
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their endurance by 75%. Meanwhile, their muscle composition ratio shifted towards slow-twitch ﬁbres, which predominate in distance runners. In human terms, this would be like a recreational jogger waking up with the body of Mo Farah. The drug works by mimicking the eﬀect of exercise on the gene PPAR-delta. Like all genes, PPAR-delta issues instructions in the form of chemicals that tell cells how to behave. By altering the message the gene sends, 516 boosts, among other things, the signal to burn fat instead of sugar. Evans’s doped mice ran further, in part, because their muscles had been told to torch fat and save carbohydrates. As a result, they took longer to “hit the wall” – the painful sensation encountered when muscles exhaust their glucose store. Although Evans understands the mechanism behind 516’s eﬀects, he doesn’t yet know exactly how these processes are triggered naturally during exercise. No one does. This is the most signiﬁcant challenge facing anyone who wants to develop an “exercise pill”. For all the known beneﬁts of a loop around the park, scientists are largely incapable of explaining how exercise works.
Synthesising Fitness The compound 516 was developed in the late 1990s by the chemical biologist Tim Willson in the laboratories of GlaxoSmithKline. Its ability to lower levels of insulin and triglycerides initially made it seem a promising treatment for metabolic syndrome, a cluster of conditions (including obesity and increased blood pressure) that is a precursor to heart disease and diabetes. In 2007, however, GlaxoSmithKline shelved 516 following the results of a long-term-toxicity test. Mice that had been given doses of the drug over the course of a lifetime (two years for a lab rodent) developed cancer at a higher rate than their dope-free peers. The only way to prove conclusively that it would
Static Shock Britain is now the most overweight nation in western Europe – and our unwillingness to exercise bears much of the blame
The percentage of adults surveyed by Arthritis Research UK who don’t find time to work out more than once a week.
How many British adults spend more than eight hours per day sitting down, according to the British Heart Foundation.
the brain works had come from observing only people who were asleep. not have a similar eﬀect on humans was to run a 70-year trial. Elsewhere, however, work on the drug continued. At Salk, Evans began his own trials in the same year that GlaxoSmithKline’s researchers abandoned theirs. Since then, he has developed a new version – one that he hopes will be less toxic. But 516 is not the only exercise pill in development. Ali Tavassoli, a professor of chemical biology at the University of Southampton, came across Compound 14 more or less by chance while designing a way to screen a new class of cancer drug. He seems somewhat bemused that his lab is now a front-runner in the MOST OF US WANT TO EARN race to develop an exercise pill. OUR FITNESS – BUT FOR HOW MUCH LONGER? Compound 14 has been shown to rebalance the blood-sugar levels of obese mice, while melting away 5% of their body weight. It works by fooling cells into thinking that they are running out of energy, causing them to burn through the body’s reserves. Meanwhile, the Harvard cell biologist Bruce Spiegelman is researching his own compounds. When I visited his lab, he invited me to look through a microscope at a Petri dish of muscle ﬁbres – a kind of mouse tartare. They twitched spasmodically. “It’s spontaneous,” Spiegelman said. “The membranes are electrically active. It’s almost like static on a radio.” The experiment – in eﬀect, exercise in a dish – is an eﬃcient way of screening chemicals before selecting the most promising candidates for trials on intact mice. Other researchers are tackling the problem from the opposite direction, attempting to document all of the chemical reactions that exercise unleashes to create a sort of road map for drug development. This year, the US National Institutes of Health will embark on an ambitious ﬁve-year study to measure every major molecule changed by exercise. Maren Laughlin, who is leading the programme, explained that the technology to create a molecular snapshot of the body in motion has only become available in the past decade. “We’ve studied human metabolism for many years, but almost always at rest,” she said. It’s as if our knowledge of how
Perfect Panacea London’s red double-decker buses are famous around the world. Less well known is that the ﬁrst systematic medical study of exercise took place aboard them. In the 1940s, a young epidemiologist named Jerry Morris was looking through the postmortems of an East End hospital when he noticed an alarming increase in the frequency of heart attacks. Nobody had an explanation, but Morris suspected it might correlate with sedentary occupations – so he turned to the double-decker bus. Of the thousands of drivers and conductors working on London’s buses at the time, most came from a similar social background. The only substantial diﬀerence between them was their activity levels. The drivers sat, on average, for 90% of their shifts; the conductors ran up and down the stairs all day, taking tickets. Morris spent hours on the doubledeckers, monitoring the busmen’s activity. Then he went through their medical records. He was stunned by how powerfully the data bore out his hypothesis: the sedentary drivers were almost twice as likely as the mobile conductors to drop dead of a sudden heart attack. When the papers presenting these ﬁndings appeared in the Lancet, Morris’s conclusion – that exercise was medically important – was met with disbelief. “Puzzling,” the Aberdeen Evening Express declared, noting that Morris’s studies failed to take into account what were then generally accepted risk factors for heart attacks, such as a temperamental propensity toward “nervous strain”. Up to this point, historical attitudes towards exercise had varied. The ancient Greeks were big fans; medieval Europeans regarded it as a distraction from the more important work of improving the soul. Until the Victorian era, vigorous exercise was more commonly cautioned against, thought to lead to fatigue and an untimely death. Of course, for most people throughout human history, not moving hasn’t been an option. Only since
“After a month of medication, the mice’s stamina had risen by 75%”
The proportion of those in England aged 40-60 who rarely walk more than 10min at a time, Public Health England reports.
The number of lives that could be saved each year in England alone if everyone walked for just 150min per week, according to Macmillan Cancer Support.
MEN’S HEALTH 71
industrialisation, which made physical exertion a choice rather than a necessity, have scientists begun to quantify its virtues – and, in the process, to increase the burden of guilt on those who fail to squeeze in enough of it. In the six decades following Morris’s work, the beneﬁts of exercise have been conﬁrmed in study after study, and physical activity is now linked to the prevention of more than 40 chronic conditions, from constipation and colon cancer to depression and diabetes. Such is the weight of evidence today that, if something could be developed A FITNESS PILL WILL SHAKE to mimic the beneﬁts of UP THE WAY WE THINK exercise safely, it would ABOUT PHYSICAL ACTIVITY likely be the most valuable pharmaceutical in the world. At the same time, the sheer range of those beneﬁts suggests it is unlikely that any single drug could have such wide-ranging eﬀects. The real problem, according to Evans, lies in the term “exercise”, which is too general to be useful. “You have to be more granular about it,” he told me. He suspects that a mere handful of biochemical pathways will prove to be responsible for the majority of exercise’s beneﬁts. Among the current ﬁeld of exercise-pill competitors, Evans is the closest to the ﬁnish line. Last year, his company, Mitobridge, launched phase I trials of 516 in humans.
Risk and Reward Of course, “lack of exercise” is not currently recognised as a disease in its own right. Anyone who wants to market an exercise pill must therefore get it approved as a treatment for a disease that meets the criteria of the US Food and Drug Administration (FDA). Evans pointed out that statins were initially approved speciﬁcally for people who had experienced a heart attack; three decades later, they are routinely prescribed for tens of millions of people who have high cholesterol. With this in mind, Mitobridge is testing its drug as a treatment for Duchenne muscular dystrophy, a genetic muscle-wastage disease. “The economics of getting a drug approved make Duchenne a good target,” Evans said. “It’s a disease for which there are no good drugs, and those who have it will all die young. That’s an easier sell to the FDA.” Both Evans and Spiegelman are conﬁdent that legal drugs mimicking some of the eﬀects of exercise will be available
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within the next 15 years. Ali Tavassoli, the Southampton researcher, is more sceptical. “Newspapers always get me in to be the cynical Brit,” he said, laughing. His main work lies in cancer research, and he is all too aware that signiﬁcant changes in metabolism are linked to the growth of tumours. His fear is that artiﬁcially increasing the rate at which muscle cells burn energy cannot help but have longterm consequences: “Not all of them are going to be good news.” All drugs have risks. The issue is whether the beneﬁts make them
worthwhile. For someone with Duchenne, taking 516 would make sense. But the cost-beneﬁt analysis is more complicated for the majority of us who don’t meet the government’s target of 150 minutes of exercise each week. Inactivity is one of the most signiﬁcant problems of the 21st century. One study found that it was responsible for 7% of all deaths in Europe in 2008 – more than twice as many as were caused by obesity. “Which is better for those people?”
Supplemental Gains On-the-Spot Training Wise up to how exercise aﬀects your body on a biological level, then learn how to trigger those changes in and out of the gym
Just a 30min session of vigorous exercise is enough to increase your brain’s plasticity, its ability to form and reorganise neural connections, according to the University of Adelaide in Australia. Hack it – Give your grey matter a workout by introducing unpredictability into your day-to-day routine: by varying your route to work, for example, or by switching your playlist for a podcast.
Contrary to popular belief, exercise has little impact on lung capacity. Instead, it helps the body deliver more oxygen to your muscles by boosting heart function. Hack it – Dietary nitrates such as those in beetroot and leafy greens reduce the oxygen cost of exercise, helping you push further, according to the University of Exeter.
In an Appalachian State University study, 45min of vigorous cycling increased the body’s resting metabolic rate for up to 14 hours. Hack it – Regularly drinking cold water bumps up your metabolic rate by 25%, by helping to mobilise stored body fat.
Regular aerobic exercise reduces the number of heartharming small LDL cholesterol particles in your blood, the Main Heart Clinic advises. Hack it – High doses of nicotinic acid, a kind of vitamin B3, will crush these LDL particles, but check with your GP first.
As you grow fitter, your mitochondria – the cells’ “batteries”, which convert food into energy – start to multiply. Hack it – Studies by McMaster University in Hamilton, Ontario, suggest that massage therapy can spur new mitochondria growth in your muscles.
Willson asked me. “Being told, again, to exercise – or taking a pill?” You could respond with another question: why can’t humans be more like mice? Or why do so many of us choose to skip exercise in favour of more time on the sofa? One explanation is that much of human evolution has been motivated by the imperative to conserve energy and, over time, diﬀerent species tend to develop neurochemical reward systems that make movement more – or less – appealing. Instead of designing a pill to replace exercise, then, perhaps
a pharmaceutical aid to boost motivation would be more useful. A taste for exercise, I gradually realised, was something that all of the pill researchers had in common. Spiegelman follows a strict regimen of kick-boxing, running and lifting. Tavassoli is a surfer; Evans is a cyclist; Willson recently completed his 11th Half Ironman. “I love that discipline of having to exercise regularly,” he told me. “It’s part of my personality.” Taking a pill, he said, would feel like cheating. “In a lot of people’s eyes, the development of an exercise pill is a bad thing,” Evans said. “They say we’re trying to undermine exercise.” But the more accurate charge is that his research may redeﬁne exercise, in much the same way that nutritional research has redeﬁned food. During the 19th and 20th centuries, as scientists discovered vitamins and minerals, “food” was transformed into “nutrients”. That conceptual shift paved the way for RDAs and the rise of the so-called superfoods. In the coming years, as research provides us with new ways of quantifying physical activity, our relationship with exercise will surely change. A morning jog will be reclassiﬁed as a good source of beneﬁcial chemicals; sports may be redesigned to optimise their molecular outcomes. But will a scientiﬁc understanding of the parts come at the expense of appreciating the immeasurable whole?
In this corner of the internet, guys whose avatars typically feature headless selﬁes are dosing themselves with 516 and sharing their reactions. I joined a couple of forums to ask these men about their experiences. Most were unwilling to talk, but eventually one member agreed to correspond with me, on the condition that I refer to him by his online handle, Iron Julius. He told me he was a father of three and that he began taking the drug in 2012. “It wasn’t very popular yet but the little info there was made it sound like something I might like,” he wrote. His wife had been trying to persuade him to start running with her, but his bulk had made him hesitate. Still, he signed up for a 5K race to support her. He started taking 516 ﬁve days before the race. “I was planning to walk a good bit,” he wrote. “But I actually ran with her the entire time. It blew my mind how good I felt.” Iron Julius still takes 516, although lately he has noticed a decrease in the drug’s quality. “I’m a volunteer ﬁreﬁghter so stamina is very important,” he explained. “Many police and ﬁreﬁghters are on some form of performanceenhancing substance, as the jobs are sometimes physically demanding.” Iron Julius told me that around a third of the people he sees at the gym are using 516. When I asked whether he would recommend it, his response was, “Hell, yeah, man. Try it! It don’t mess with hormones and it increases performance.” So I ordered some. A few weeks later, a 20mg bottle arrived, containing a cloudy white liquid with a faint smell of nailpolish remover. A label instructed me to “see accompanying information” for dosage instructions. There weren’t any. I called Tim Willson, the drug’s designer, to ask whether he would take it. “No,” he said, without hesitation. I contacted the other researchers and found that none of them had ever taken an exercise pill, in any form. I put the bottle to one side of my desk while I pondered not only the advisability of ingesting a likely carcinogen but also the fact that I actually enjoy exercise. Since then, the bottle has sat on my desk, undisturbed. During the past month, its contents appear to have developed a faint, yellowish tinge.
“Why do so many of us skip exercise for more time on the sofa?”
Bitter Victory Although 516 has not yet been approved, people are taking it. Once the structure of a new compound has been published, laboratories are free to synthesise it for sale, “for research purposes only”. The earliest adopters were elite athletes. The World Anti-Doping Agency added 516 to its list of prohibited substances in 2009; since then, at least six cyclists have been suspended after taking the drug. More recently, 516 has become popular among the kind of men who frequent message boards with names such as “Think Steroids”, “Swol HQ” and “Juiced Muscle”.
MEN’S HEALTH 73
WORDS BY SCARLETT WRENCH – PHOTOGRAPHY BY MICHAEL HEDGE
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At the risk of ruffling a few feathers, we think your meal-prep routine could do with an update. We get it: chicken is your kitchen staple. But by focusing on the leanest, whitest meat in its plainest form, youâ€™re missing out on vital nutrients â€“ and, of course, flavour. MH is on hand to improve your bird-to-biceps formula with a flock of nutritious feasts that will keep you plump all month. Spread your wings
THE ZINGER POWER BURGER
Protein needn’t be pious. Satisfy your fast-food lust with this stripped-back, spicy offering from the Long Arm Pub in Shoreditch, east London
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INGREDIENTS (SERVES 4) Chicken thighs, 500g, cut into 8 pieces Buttermilk, 250ml Rice bran oil Plain flour, 200g Garlic powder, onion powder, salt and chilli flakes, pinch of each Whole milk, 200ml Brioche buns, 4 Honey mustard mayo, dollop Lettuce, handful
01 Keep your bird juicy, without using an industrial pressure fryer, by marinating it in the buttermilk. Refrigerate for four hours. Heat a large pot of rice bran oil, which has a high smoke point and therefore maintains more of its phytonutrients when deep-frying.
02 Roll each piece of chicken in flour and the spices, drop it in the milk, then pop it back in the flour. Deep-fry each piece for six minutes. If you need justification for your dirty food fix, a University of Montana study found that the macronutrient balance in burgers makes them as efficient for muscle recovery as many sports supps.
03 Warm the buns under the grill, then assemble your burger with honeey nd mustard mayo and torn gem lettuce. And to wash it down? Long Arm recommends a fruity IPA to complement the burger’s sweetand-savoury flavour. You’ve earned it.
+20g More protein than in the good colonel’s equivalent
M MENSHEALTH.CO.UK S CO K
STYLIST: TAMARA VOS AT HERS AGENCY | ADDITIONAL O PHOTO O OG OGRAPHY: BETH CCRUTCHFIELD UC AT HEARST S SSTUDIOS U OS
The Big Bird Bulk-Up
A WING AND A DARE
75% of your protein RDA per plate – and more if you help finish someone else’s
Like it hot? So do we. The next time you feel bored of breast meat, fly through this recipe from Long Arm. Slather it with as much heat as you can handle INGREDIENTS (SERVES 6)
Don’t throw away your Sunday roast carcass – there are useful proteins and minerals hidden within. Use it to concoct this broth, from Michelinstar restaurant Sat Bains
Chicken stock, 2L Chicken wings, 1.5kg Oil for deep-frying
FOR THE HOT SAUCE
Simmer your carcass with bay leaves, half a chopped onion, sage, pepper and a stock cube in three litres of water for two hours. “Broth is great for digestion,” says Harley Street nutritionist Rhiannon Lambert*. “It’s also filled with calcium and recovery-boosting collagen.” Health hipsters like to drink it as it comes; or you can work it into the recipes below.
Blitz your broth with some of Sat Bains’ top soup mixes Pre-Workout Sweat an onion in butter, then add a can of corn. Whizz into the broth and season with basill. Deplo Deploy p y for a carb boost st before the squat rack. rac
Post-Workout Combine the stock with onion, garlic, thyme, rosemary and 100g of 177 of protein. Use in place of your recovery shake. bacon for an extra 17g
SAVE YOUR SKIN
If you eat your chicken skinless, you’re missing out on valuable nutrients. This crispy chicken crackling proves it’s what’s on the outside that counts
01 If you have any broth left over, now’s your chance to use it. Bring the wings to a boil, then simmer for 10 minutes. 02 Make the hot sauce by blitzing your chillies, then stirring in the other ingredients. Vitamin C-rich chipotle peppers (dried jalapeño)
will give it a smoky kick and boost your metabolic burn. 03 Heat the oil in a large pan, then deep-fry the wings in batches. Slather each piece in the sauce once it’s ready. Serve with a cool blue cheese dip – or just chew through the flames.
Buy your breasts with the skin on, then peel it off and slice it into strips. “The skin contains saturated and unsaturated fats. Our body needs both to function optimally,” says Lambert. Also, its gelatin has been linked to a reduction in joint pain. Place the strips on a lined baking tray and sprinkle on toppings (right) with a pinch of salt. Cover with a sheet and bake for 45 minutes until crisp.
In a bowl, combine your choice combination of the flavours below, then add liberally British Roast Dried thyme, rosemary ary and d sage.
Mexican Heat Pi k pepper, Pink er, chilli, chiilli, paprika. paprika
Eastern Spice Cumin, sumac, black bla ack pepper ack pepper. pep
*AUTHOR U O OOF RE-NOURISH OU S
For nutrients without the calories, add Brussels sprouts leaves, epper. It’s It s better than any an green juice. spinach, crushed chestnuts and pepper.
Hickory BBQ sauce, 400ml Chipotle chillies, 150g Brown sugar, 50g Crushed chilli flakes, 20g
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MEN’S HEALTH 77
SUNDAY A WHOLE LOTTA BIRD
STRETCH YOUR SUNDAY ROAST
240g of protein in a smallish bird, were you to finish it
Master the art of wastefree cooking by learning to prep in bulk. Perfect your roast with this recipe from London butchers Parson’s Nose, then adapt your leftovers for a week’s worth of meals. Keep your health in check on the cheap
MONDAY AFTERNOON SPRING ROLLS x2 These pack twice as much protein as they do carbs. Call them abs roll-outs
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Cooked chicken, 250g Rice paper wrappers, 4 A carrot, grated Spring onions, 2, sliced Beansprouts, handful Coriander and mint, to taste
01 Get creative for an afternoon snack that beats any protein bar. Dip the wrappers in hot water one at a time and lay them on a damp tea towel. 02 Leaving a 2cm border around the edges, stuff the rolls with your other ingredients, then wrap them up like parcels. 03 Pop the rolls in some Tupperware, then pour the sauce ingredients into a bottle. Shake to mix. Break these out when post-lunch cravings threaten your resolve.
Fish sauce, 2tbsp Lime juice, 2tbsp Runny honey, 1tsp
A chicken, 1.6kg Onions, 2, chopped Carrots, 2, chopped Garlic bulb, broken up Olive oil, 2tbsp Rosemary, large sprig Smoked salt, 1tbsp Butter, 250g An orange, quartered A lemon, quartered
01 Soak your bird in three litres of tepid water with sugar and salt. Refrigerate for 6-12 hours. 02 Dry the chicken an hour before roasting. Coat the vegetables in oil. Mix the rosemary and salt into the butter. Rub the chicken with butter and stuff the fruit into its cavity. 03 Pop the bird on the veg, cover the tray with foil and roast at 180°C for 20 minutes. Remove the foil; roast for 35 minutes. Don’t eat it all tonight.
INGREDIENTS (SERVES 2)
FOR THE SAUCE
TUESDAY PESTO PROTEIN STRIPS
INGREDIENTS (SERVES 4)
Cooked chicken, 400g Basil, large handful A garlic clove, grated Pine nuts, 25g Freshly grated parmesan, 25g Olive oil, 100ml Cherry tomatoes, 400g Mozzarella, 2 balls, torn
01 First, the pesto. Blitz the basil, garlic, pine nuts and parmesan, adding oil to form a paste. Season to taste – with more cheese, if you prefer. 02 Tear the chicken into strips, coat it in pesto, and lay it in a dish. Top it with the tomatoes and cheese (mozzarella packs a helpful 12g of protein per serving). 03 Bake at 180°C for 10 minutes until the cheese melts. Serve with salad and balsamic vinegar, or tagliatelle if you’re in need of workout fuel.
The Big Bird Bulk-Up
WEDNESDAY MOROCCAN MUSCLE
2:1 A smart balance of protein and carbs will keep your muscles in one piece
INGREDIENTS (SERVES 4)
INGREDIENTS (SERVES 2)
Cooked chicken, 400g An onion, sliced Oil, dash A red chilli, chopped Squash, ½, diced Curry powder, 2tbsp Rose harissa, 1tbsp Dried apricots, 50g, chopped Flaked almonds, 50g A tin of tomatoes Runny honey, 2tbsp
Cooked chicken, 200g Onion, ½, finely sliced Red pepper, ½, finely sliced A clove of garlic Ginger, chunk Madras paste, 1½tbsp Sweet potato, chopped Coconut milk, 200ml Peanut butter, 2tsp
01 Feed your muscles after a heavy session with a simple tagine. Start by frying the onion until it is browned, then add everything else except for the chicken and honey. 02 Mix well, then cover with a lid. Let it bubble for 10-15 minutes, until the squash softens. 03 Finally, add the torn chicken and the honey and cook for a few minutes. Serve with bulgur wheat and coriander for a perfect blend of carbs, protein and vitamins that will have you primed to perform well tomorrow.
THURSDAY CURRY NIGHT UPGRADE
x3 Soy, garlic and onions provide a triple hit of prebiotics for digestion
01 Skip the takeaway and make your own. Soften the onion, pepper, garlic and ginger in a large pan. Add the curry paste and stir. 02 Add the potato chunks, followed by the coconut milk for a hit of metabolism-boosting MCT fats. Reduce to a simmer and cook for 5-10 minutes until the spuds have softened. 03 To finish, add the chicken and peanut butter and warm it all up. Serve with basmati and a chilled lager. It’s almost the end of the week, after all.
FRIDAY LIGHT AND LEAN PHO INGREDIENTS (SERVES 2) Cooked chicken, 200g Fresh stock, 1L Onion, ½, sliced Rice noodles, 120g (dry weight) Fish sauce, 1tbsp Light soy sauce, 1tbsp Raw beansprouts, 50g
01 Spare yourself the graft and line your stomach with this Vietnamese soup you can prep in minutes. Bring the stock to a boil, add the onion and simmer for six minutes. 02 Add the noodles and chicken. Don’t avoid the dark meat; it’s marginally higher in calories but full of micronutrients. Once the noodles have softened, add the sauces. 03 Divide into bowls and garnish with coriander, fresh red chilli and a big squeeze of lime juice.
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MEN’S HEALTH 79
Different combos, with 30g protein per plate
Because you can’t dine under the Golden Arches every day, we’ve created this lean nugget matrix to help you switch up your home efforts, with the help of Joe Sexton, PT and chef at Fat Loss Feast
Minced chicken 500g
Coriander + grated onion Digestion
Parsley + lemon zest Immunity
Rosemary + garlic Concentration
Zinc Chicken hearts are rich in stuff that helps to maintain your testosterone levels
Ancho chilli + cumin Anti-bloating
Chilli flakes + soy sauce Fat loss
Paprika + cinnamon More energy
01 It’s time to get your hands dirty – but start by washing them. Bulk out your minced chicken with three-quarters of a cup of one of the three boosters, plus 1tbsp of your chosen spice
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blend. Knead the mixture together, mould it into nugget-sized balls and then refrigerate for 30 minutes. 02 When you’re ready to cook, roll each ball in flour, dip in beaten egg and add the breadcrumbs.
Flatten the nuggets into an oval shape. 03 Finally, bake them in the oven at 180°C for 15-20 minutes or until they’re golden. Tuck in with salad, pitta or – if you’re a nugget traditionalist – chips.
The Big Bird Bulk-Up
25 PLAY THE ORGAN Offal is an unsung superfood. With these indulgent recipes from Paul Hood of the Social Eating House, you won’t have to force it down either INGREDIENTS (SERVES 4) Chicken hearts, 400g Milk, 500ml Button mushrooms, 150g, sliced Butter, for frying Baguette, 12 thin, diagonal slices Clarified butter, 120g Brandy, 2tbsp Stock, 100ml Double cream, 3tbsp Seedless grapes, 150g, peeled
01 Slice through the hearts (our apologies for the violent start) and soak them in milk for an hour to soften the meat. Fry the mushrooms, keeping the juices to one side. 02 To make the croutons, fry the slices of bread in clarified butter until golden. Sauté the hearts, flambé in the brandy, then tip out the liquid. Add the stock and juice from the mushrooms, then reduce. 03 Finally, add the cream, mushrooms and grapes. Plate up with the sautéed meat and croutons for a hearty dish of meaty fare.
Vit B5 Liver is the best source of vitamin B5, giving your cardio a booster shot
26 OPULENT EPO PÂTÉ
Pack a little power into your next session with Hood’s energising chicken liver dish. It’ll ensure you’re never spreading yourself too thin
INGREDIENTS Chicken livers, 500g A clove of garlic Cream, 1½ pints Eggs, 2 Nutmeg, pinch Brandy, 2tbsp Red meat jus, 2tbsp
FOR THE CHUTNEY Pears, 300g Apples, 50g A clove of garlic Ginger, 1tsp Sugar, 120g An orange White wine vinegar, 120ml Raisins, 50g Saffron powder, pinch Tomato concasse, 200g
27 THE BEST BIT OF ALL
01 Blitz the pâté ingredients in a food processor, seasoning to taste. Butter a terrine dish, add your liver mix, then cook it on a low heat for an hour. 02 Now for the chutney. Slice the fruit into chunks, then sweat it with the garlic, ginger and sugar. Once it softens, A tender piece of meat located near the thigh, chicken oysters are also known as “the chef’s reward”, as they are often surreptitiously devoured before serving. They’re a treat for your body, too. “This dark meat is rich in zinc and iron – for immunity and energy production – along
stir in the orange juice and zest, vinegar, raisins and saffron, mixing well. Add the tomato last. 03 When the pâté is cooked, let it cool, before serving with the sweet chutney and buttery brioche. Voilà! Consider your muscle glycogen well prepped.
with vitamins A and K,” says Lambert. Plus, research by the NYU School of Medicine suggests its taurine may have benefits for heart health. To find the oysters, look for two small pieces of meat on either side of the backbone. Just don’t tell anyone.
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The New Ascetics Modern life has conditioned us to expect comfort and recoil from stress. But now there’s a new way of thinking, one that celebrates suﬀering as the path to better physical and spiritual health. Want in? Grit your teeth – this is going to hurt
WORDS BY JAMIE MILLAR – PHOTOGRAPHY BY JOBE LAWRENSON
FOR EXTREME FITNESS ENTHUSIASTS, PAIN IS MOST DEFINITELY GAIN
The New A s cetic s
The question is: why should we seek suﬀering? Pain, it transpires, can provide measurable beneﬁts to both mind and body. It can be meditative, meaningful and even pleasurable. In our increasingly cosseted and secular society, pain could ironically be the opium of the masses.
happiness: that it may backﬁre and cause more unhappiness.” Conversely, pain has more worth than we may realise. Researchers now know that pleasure and pain are inseparably linked – they are two sides of the same physiological coin. In studies at Ohio State University, test subjects were shown a succession of pleasant and unpleasant images; those who had been given paracetamol in advance had less of a reaction to both varieties than those who had been given placebos. They were numbed to the highs as well as the lows. Kill pain and you also kill pleasure. The problem with pleasure is that, uninterrupted, it wears oﬀ fast. Studies show that lottery winners experience a drop in happiness just 18 months after their win; they become habituated to their new lifestyle and derive less enjoyment from everyday activities because their expectations have been raised. The Nobel Prize-winning psychologist Daniel Kahneman calls this the “satisfaction treadmill”: you have to keep running just to feel OK. Most pleasurable activities have a drop-oﬀ point. The second helping of dessert is rarely as satisfying as the ﬁrst; a week of self-indulgence quickly becomes boring. As many as 40% of men are said to experience the occasional post-coital blues. After a while, too much starts to feel like not enough.
“Pain and pleasure are inseparable – kill one and you also kill the other”
HAPPY TRAILS Struggling to catch the runner’s high? To feel that endorphin rush, you have to push it, as shown by this study of endurance athletes working at 60% of their max effort (International Journal of Sports Medicine). So don’t give up just before it kicks in
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THE TRUTH HURTS
In Western thought, the concept of hedonism – that pleasure is the principal goal of life – has long been synonymous with the ancient Greek philosopher Epicurus. He is rather less well known for warning that excessive pleasure could lead to unhappiness. (Epicurus died in 270BC of kidney stones and dysentery.) “Our obsession with maximising pleasure and minimising pain has become so entrenched that many people have forgotten this wisdom,” says Brock Bastian of the Melbourne School of Psychological Sciences. “So I do think there’s room for a timely reminder.” As Bastian argues in his book The Other Side of Happiness, we live in a time when “peak comfort” is in sight, if not yet achieved. The world’s average income has doubled since the 1970s and spending on luxury goods has trebled in the past two decades. Technology has saved us from all manner of hardship: huntergathering, cold showers, dial-up internet. Yet, according to the World Health Organisation, the most widespread illness on the planet is depression. It now aﬄicts 322 million people, a rise of 18% since 2005. “I’ve always found the focus on happiness a bit overdone,” says Bastian. “This led me to investigate a potential downside of placing a high value on
Endorphins (% above baseline)
hortly before the ﬁrst of his four consecutive CrossFit Games wins in 2011, Rich Froning wrote something on his trainers. It was a line about Jesus’s cruciﬁxion, taken from the Bible. “If I ever got tired and looked down at my shoe,” he explained, “I [would think], ‘This is nothing compared to what He went through for us.’” His lats bear another reference to the cruciﬁxion, this one in the form of a tattoo. Froning was on to something. CrossFit is just one of many extreme ﬁtness regimens that sometimes more closely resemble self-ﬂagellation. There are Ironman triathlons; there are obstacle courses that incorporate ice-cold pools, 10,000-volt electric shocks and tear gas. The market for masochism is booming. More than three million people have taken part in the endurance event Tough Mudder since it was founded in 2010; 10,000 of them have Tough Mudder tattoos. Often compared to a cult because of the zeal of its adherents, CrossFit has four million devotees – outnumbering the population of Wales. Where there’s pain, of course, there’s gain. That’s how training works: you stress your body, so it adapts to handle more stress. But there are more agreeable ways of achieving results in our airconditioned, central-heated gyms, which suggests that it is pain itself these people want. To borrow a phrase from the 2016 documentary Rise of the Suﬀerfests, which attempts to rationalise the obstacle course race phenomenon, these aren’t cults. Cults are small. They are religions. “When I saw my ﬁrst Tough Mudder promo video, I was stunned,” says Scott Keneally, the ﬁlm’s writer and director. “The idea that people would pay to shock themselves and suﬀer all the other indignities seemed absolutely insane.”
100 90 80 70 60 50
WHEN PAIN BECOMES PLEASURE
40 30 20 10 10 20 30 40 50 60 70 80 90 100 110 120
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THERE ARE EASIER WAYS TO GET RESULTS – SO IS AGONY ITSELF THE PRIZE?
Pain disrupts this monotony and can amplify subsequent pleasure: a hot shower after a cold run, say. What’s more, relief from pain can make you happier than you would have been otherwise. As Bastian puts it, relief is not just the absence of a negative, but a positive in itself. We adapt to pain as we do to pleasure: the pain of going for a run every day decreases, while the pleasure you feel afterwards does not. Crucially, this process also works in reverse. When we adapt to pleasure, we still feel shock at the pain of deprivation – which may explain why we are so susceptible to First-World problems such as a lack of wiﬁ or slowmoving trains. Our baseline has shifted.
GLAD TO BE UNHAPPY You may see pain and pleasure as opposites, but the brain doesn’t draw such a neat distinction. Both trigger the release of neurotransmitters called opioids and dopamine. They make you “like” a pleasurable experience and “want” more of it, respectively. But opioids are also painkillers, and they remain in your brain for a while after you stop doing whatever was painful enough for them to be released: hence the runner’s high. This partly explains our propensity for punishing exercise, as does research by William Bridel of the University of Calgary, Canada. He has interviewed amateur Ironmen to try to understand why anyone would choose something so gruelling as a “leisure” activity. “A few of them conceptualised pushing their bodies to the limit as pleasurable,” he explains. “But I’d say the majority positioned it as a way to prove they could tolerate the pain they’d face.” Not so much masochism, then, as self-mastery. Another principle at play is “hedonic reversal”. Sometimes described as “benign masochism”, it occurs when you trigger and override your body’s threat response, safe in the knowledge that there is no real danger: by watching a thriller, say, or scaling the ﬁnal wall in an adventure race. Whether you view these activities as a challenge or a threat determines whether your pain becomes a positive. The greater your capacity for pain, the less threatening it becomes.
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That capacity can be developed by exposure. In experiments at the University of Nebraska-Lincoln, rats were subjected to repeated electric shocks. They quickly improved their ability to release adrenalin and noradrenaline, readying their body for ﬁght or ﬂight. However, those that received large shocks seemingly at random soon stopped trying to avoid zaps; their adrenalin was too depleted. Meanwhile, those that were exposed to milder shocks and allowed to recover in between – pain training, in other words – fought harder to escape. This sort of conditioning is also seen in humans. Exposure to pain – particularly that you can control – makes you more resilient, not just physically but also mentally, because the same areas of the brain are involved in both. The eﬀect can be profound, but it can also work in subtler ways. Matt “Thommo” Thompson is a former naval oﬃcer and coach at Reebok CrossFit Stockport. He describes himself as “a bit of an introvert” and credits ultra-intensive training with building his self-belief. “Through CrossFit, I’ve accomplished things I’d STEP UP YOUR GAME BY never thought I could do,” he says. LEARNING TO CONTROL “That gave me the self-assurance YOUR RESPONSE TO PAIN to pursue things in other walks of life. I have a lot more conﬁdence now when it comes to meeting new people.” This brain-body connection is why taking paracetamol can relieve some forms of emotional pain, and working out can reduce symptoms of anxiety.
BITTER MEDICINE For pain to be beneﬁcial, the dose is important. Too much adversity is overwhelming, but too little doesn’t elicit toughening. Bastian likens this to immunisation. It is hard to imagine some kinds of pain – bereavement, for example – as having any positive value. But this can depend on the individual response. A study at Bangor University into what separates medal-winning athletes from also-rans discovered that many had endured a childhood trauma, such as bullying or a death in the family. After the 2007 Virginia Tech campus shooting in the US, some students reported feeling less anxious. We adapt to our circumstances. “A hundred years ago, people were comfortable at 17°C,” says Scott Carney, the author of What Doesn’t Kill You: How
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DO IT THE HARD WAY This short and sharp hit from Thommo at Reebok CrossFit will bolster your fortitude without the ordeal of an obstacle course
Blast through these moves in 10min, using an ascending ladder format: two burpees and two calories on the rower, then four of each, then six, and so on. “There are no short cuts, only hard work,” says Thommo. “But from hard work, you get confidence and strength.” Dig deep.
B A A
Squat, put your hands on the floor and kick your legs back (A). Jump them back in and leap up (B). Add a box to make it harder.
Hop on the rower (A) and work to your calorie count (B). Note down your rep score when the 10min are up. Next time, beat that.
The New A s cetic s
MISERY MANAGEMENT Freezing Water, Extreme Altitude and Environmental Conditioning Will Renew Our Lost Evolutionary Strength. “Because of central heating, that number is now 22°C.” Technology has been making us more comfortable and less capable ever since the invention of ﬁre, which caused us to shed our body hair and shrank our mouths because we didn’t need to chew our newly cooked food as much. Carney’s book began as a commission from Playboy. He set out to debunk the claims of Wim “Iceman” Hof, the eccentric Dutch guru (previously proﬁled in MH) who is apparently able to control his body temperature and immune system through breathing exercises – but he couldn’t debunk him. Soon, Carney was climbing Mount Kilimanjaro wearing only a swimming costume, wool cap and boots. He also ran Tough Guy – the original and still one of the most sadistic obstacle course races, held every January in Staﬀordshire – without a shirt, forcing himself to interpret the pain of the cold as pleasure. “I imagined I had a ﬁre in my belly,” he says. Avoiding pain makes us less able to cope with it when it arises. “These days, people don’t have physical stresses and dangers,” says Carney. “We engage our ﬁght-or-ﬂight response when we worry about taxes, instead of letting it do what it was evolved for: making us physically more resilient. People are paying money for these events because they want the stress and to feel the accomplishment that comes with it.” Pain, he says, has become a “luxury good”. The price of pain is what can really sting. The fee for the full 10-mile Tough Mudder is in the region of £100. An unlimited membership of a CrossFit box can set you back more than £200 a month. The cheapest tier for the 2018 UK Ironman is £385, and that’s without the gear (the average Ironman forks out £2,790, according to MultiSport Research). Not for nothing are these predominantly white-collar activities, says Bastian. “The more comfort we have, the more we will actively seek out discomfort.” The Oxford English Dictionary deﬁnes asceticism as “characterised by severe self-discipline and abstention from all forms of indulgence, typically for
Get comfortable with discomfort on your next long run by heeding these lessons from Steve Ingham, a performance consultant for world-class athletes WHEN THE BURN KICKS IN Enjoy the scenery. “Athletes are good at ‘dissociating’ pain signals – that is, tuning into something more pleasant,” says Ingham. “Focusing on your environment makes you more efficient.”
WHEN BOREDOM DESCENDS Push harder when you want to put on the brakes. “Repetitive exercise promotes alpha-wave brain activity, helping you to form connections between ideas,” says Ingham. You’re one mile away from a revelation.
religious reasons”. We associate it with ﬂagellation, fasting and other such rituals, but the word comes from the ancient Greek for “exercise”. The connection is most explicit in the Sri Chinmoy SelfTranscendence 3,100-Mile Race, named after the Indian spiritualist who believed that running was a path to enlightenment, which is held on a single New York city block and can take up to 52 days to complete. For those who struggle with conventional forms of meditation, pain can be an alternative route to mindfulness. Like meditation, pain increases focus, but in a way that is almost impossible to ignore. Whether we can inhibit our impulse to avoid pain has implications beyond boosting ﬁtness. “Completion of endurance events reﬂects people’s discipline, their ability to sacriﬁce,” says Bridel, who bears an Ironman tattoo. “For me, it’s about using sport as a form of social capital. People enjoy the recognition that they get from completing these events that others perceive as impossible.”
“Exposure to pain is like immunisation – the right dose will make you stronger”
THE MEANING OF STRIFE As the Suﬀerfests documentary shows, social media has boosted the popularity of obstacle course races, which provide participants with free, professionally taken photos. Yet this form of pain-seeking is more profound than performative. Speaking of his experience of competing in Tough Guy, the ﬁlm’s director, Keneally, says: “I felt like quitting with every step. It was, at that point, the single most miserable experience of my life.”
WHEN YOU WANT TO QUIT Switch your focus from your proximal goal (completing this 10-miler, say) to your distal goal (to lose 5% of your body fat). Know your “why”, says Ingham – and every step will feel easier.
When he crossed the ﬁnish line, he felt nothing but cold and exhaustion. “Then, a couple of hours later, when I ﬁnally thawed out, I felt like a goddam king – like an entirely diﬀerent person. In retrospect, Tough Guy was one of the most transformative experiences of my life.” He returned the next four years. The other, non-hedonic kind of happiness is “eudaemonic”, from the Greek for “the meaningful life”. YouGov polls suggest that 37% of UK workers think their job is pointless. Painful endurance, even if it’s equally arbitrary, can ﬁll that void. The paradox of hedonism is that you can’t pursue happiness directly: only by doing other things that you deem important can true happiness be felt. “Expending immense eﬀort can be very rewarding,” says Bastian. “It shows us our abilities and gives us pride. People want to be challenged.” Bastian’s research, involving subjects holding their hands in ice buckets before helping themselves to sweets, has corroborated what religions have known for centuries: pain can assuage guilt and make you feel more deserving of rewards. “I don’t know if ﬁtness cults are taking the place of religion, but I can see why that could be the case,” he says. Ultimately, the true power of pain is to remind us of our mortality. That might not seem like an especially happy thought, but nothing makes us grateful for what we have like the very real prospect of losing it. It’s why survivors of trauma or disaster are often shown to switch their focus from extrinsic goals, such as wealth and career success, to intrinsic ones, such as love and friendship. “Our awareness of death is what makes life meaningful,” says Bastian. Instead of running from pain, then, perhaps we should run through it.
MEN’S HEALTH 87
Around The World In
80 Adventures 2018 Time oďŹ€ work is an increasingly precious commodity, which is why our annual guide to the worldâ€™s most exhilarating and revitalising outdoor escapades is more pertinent than ever. Not only will they take you far beyond the limits of your 9-5, each packs a unique hormonal high, leaving you invigorated for the inevitable return to real life WORDS BY TOM WARD
Harness the feelgood factor to benefit from total mental rejuvenation
These sweatinducing challenges will give your brain a healthy buzz
Novelty trips and new experiences to reboot your cognitive powers
Risk life and limb in pursuit of a potent and thrilling natural rush
Highly demanding expeditions to pump you up in both body and mind
Chase the Bright Lights of Greenland Hunt auroras in the Arctic. On this photography trip, you’ll gain more than just Instagram skills, as you navigate icebergs, traverse a Unesco World Heritage site, plus spend a night in a traditional Inuit settlement. In short, this will put your daily grind into perspective like nothing else. From £3,950 wildphotographyholidays.com Like that? As well as its picturesque maze of fjords and estuaries, the Great Bear Rainforest in British Columbia, Canada, offers the perfect destination for an ursine encounter. Go full-on Revenant with photographer Marc Carwardine on a floating lodge from where you’ll set out on daily excursions, taking in wolves and orcas. From £6,495 wildlifeworldwide.com
TURN OVER TO FIND YOUR POTENT 2018 POWER TRIP
03-04 Peek Behind the Iron Curtain Bored of your bike commute? Explore the ancient forests and crystal-clear lakes of the Baltic states on Intrepid’s new 11-day cycling trip. From £1,670 intrepidtravel.com
LET MODERN LIFE’S DAILY ANXIETIES EAT YOUR DUST
Like that? To get some fresh Italian air, cycle Merano’s highline routes, taking in the Vinschgau Valley. From £936 preidlhof.it
05-06 Ride and Vine Far from an indicator of a mid-life crisis, exploring Italy’s Chianti region via Harley-Davidson might be the smartest investment you make all year. From £757 castellodicasole.com Like that? Ahead of the 2018 Bahrain Grand Prix, take in the Sakhir Circuit with your own Formula One racing practice. From £338 ritzcarlton.com
07-08 Feed Your Soul in Southern India
Like that? Denmark’s Klitmøller surf camp Cold Hawaii is renowned as one of the best spots in Europe. From £110 coldhawaiisurfcamp.com
CARVE OUT A FRESH WAVE OF ACTIVE ZEN
90 MEN’S HEALTH
Run with the Dogs
Glide the Waves
Or ride with them, at least. The Luleå archipelago in Swedish Lapland is comprised of around 1,300 islands. As well as hiring huskies and a sled, you can take a snowmobile trip across the glacial winter landscape to explore the frozen fields and 10m-high mountains of ice. From £1,950 sunvil.co.uk
Want to coast over the waters surrounding a luxury private island? Of course you do. Thankfully, the Maldives’s Velaa resort offers a range of underwater scooter activities. You needn’t don Bond’s white dinner jacket to take part, but we wouldn’t blame you if you did. From £2,960 per night velaaprivateisland.com
Paddle into the Heart of Darkness
Like that? “Snowkiting” has taken off in Tyrol, proving that whatever works on water is equally fun on ice. Tour (and glide over) Austria’s frozen lakes wearing either skis or a snowboard. POA tyrol.com
Like that? At the more affordable end of the scale, Jet Blade Barbados offers a water sport that involves being strapped into a giant hose and blasted up above the ocean. From £108 jetbladebarbados.com
The Amazon flows deep within the heart of any selfrespecting adventurer. Now you can explore the Peruvian rainforest in search of caimans and other wildlife with Inkaterra’s night-time canoe trips. Plus the lodge where you’ll stay is entirely ecofriendly. POA inkaterra.com Like that? Navigate Norway’s World Heritage-listed Geirangerfjord mountains by kayaking between each ascent. Guided tours include everything you need to stay afloat. From £97 activegeiranger.no
PHOTOGRAPHY: DESIGN PICS/NATIONAL GEOGRAPHIC CREATIVE, MARIAN CHYTKA/ RED BULL CONTENT POOL, RYAN MILLER/RED BULL CONTENT POOL
If you’re tempted by a yoga retreat, but not keen on allday omming, make Kerala’s Soul & Surf hybrid your spiritual home. From £46 per night soulandsurf.com
Drive the World’s Toughest Course Morocco is the site of the original Dakar Rally and riders of any ability can follow in the tyre tracks of the pros. During this 17-day trip, you’ll traverse around 3,000 miles through the Atlas Mountains and Sahara Desert, as well as ride camels (for a change of pace) and camp under the stars. From £2,199 guidedmotorbiketours.co.uk Like that? Land a motocross jump, whatever your ability. Hop on an off-road bike and you can explore the forest tracks of the Welsh countryside. All under watchful supervision, of course… From £205 yamaha-offroad-experience.co.uk
26-27 Expand Your Mind
21-25 Altruistic Excursions SAVE SHARKS IN THE SEYCHELLES From your base in a beach hut on the white sands of Anse St Jose, you’ll work alongside the National Parks Authority to protect the lemon shark population. From £1,145 gvi.co.uk TRACK JAGUARS IN COSTA RICA Set up and monitor remote cameras to keep tabs on the (very) big cats in Tortuguero National Park, while developing a unique understanding of the rainforest. From £1,145 gvi.co.uk
PHOTOGRAPHY: NICOLAS ASFOURI/AFP/GETTY, FRANCO BANFI/BARCROFT MEDIA/GETTY
BE ONE WITH THE BUDDHISTS To earn a few karma points, head to Pokhara in the Nepalese Himalayas to volunteer with local children, taking in white water rafting in your downtime. From £945 gvi.co.uk
17-18 Break the Ice Russia’s White Sea is the ideal destination for ice-diving excursions. Over seven days you’ll brave the elements as you slip into the Arctic depths, discovering life in the
bleakest conditions, from fish to seals. Best of all, there’s every chance for you to see the Northern Lights from your steam bath in the evenings. From £1,995 arcticdirect.co.uk Like that? Brave the breezy Cornish coast on a paddleboard – the Newquay Activity Centre offers a range of trips between the cliffs. POA newquayactivitycentre.co.uk
TAKE A DEEP DIVE INTO A NEW CHALLENGE
19-20 Learn to Fly South Lake Tahoe in California might be the ultimate amateur outdoorsman’s escape. Hiking, kayaking and fishing are all on the roster. But the real adrenalin junkie need look no further than fighter pilot training centre Sky Combat Ace, where you’ll pull off aerobics, simulate combat and fly over majestic scenery. From £220 skycombatace.com Like that? Soar at 85km per hour on Slovenia’s Planica zipline, which claims to be the steepest route in the world. From £22 nc-planica.si
TRACK WILDLIFE IN SOUTH AFRICA Wake with the dawn chorus in the bush before setting out to track lions, cheetahs, leopards, elephants and rhinos in their natural habitat. Your average safari park this is not. From £1,345 gvi.co.uk BULK UP IN THE SOUTH PACIFIC Work on your upperbody strength while assisting with construction projects in a remote Fijian village. Consider hiking through waterfalls your reward. From £1,195 gvi.co.uk
You can’t connect with the cosmos from the inner city. We suggest decamping to Chile’s Elqui Valley, home to astronomical star-gazing facilities. From £2,450 realworldholidays.co.uk Like that? Head to the Brecon Beacons for views of the Northern Hemisphere’s constellations. From £66 per night stargazersretreat.co.uk
28-29 Enroll in Stunt School It never hurts to be prepared. And this camp on Australia’s Gold Coast will certainly have you action-ready, teaching stunts from flying on wires to falling from rooftops. From £222 stuntpark.com.au Like that? Limit yourself to one deadly skill with a week of Muay Thai boxing training in Phuket, Thailand. From £315 tigermuaythai.com
TRAIN TO BECOME YOUR OWN DEADLIEST WEAPON
30-31 Wild Camp in Coastal Turkey Kayak along Turkey’s deserted Kekova coastline, an adventure playground filled with ancient ruins, sarcophagi and medieval villages. From £1,000 fairlightjones.com Like that? Go white water rafting across the Ayung, the longest river in Bali, Indonesia, at the Maya Ubud resort. From £2,255 ealthandfitnesstravel.com
MEN’S HEALTH 91
Around The World In 80 Adventures 32-33 Survive at Sub-zero
Anything Bear Grylls can do, you can do better. And that’s without the need to eat anything that has more than four legs. Undiscovered Mountains has launched a new challenge in the French Champsaur Valley, during which you’ll climb walls of ice and camp out in a self-made igloo. From £1,175 for seven nights undiscoveredmountains.com
40-44 48-Hour Adventures
Like that? For a taste of the wild that doesn’t forgo creature comforts, Shinta Mani Wild’s luxury campsite sits in the heart of the Cambodian jungle. From £1,373 per night shintamani.com
SPARK A FITNESS REVOLUTION At the foot of Wales’s Berwyn mountain range, Revolution Bike Park is one of the UK’s biggest. Hire a trail bike and negotiate its 120 acres of wilderness. From £70 revolution bikepark.co.uk
PUT COMFORT ON ICE TO TRULY TEST YOUR FORTITUDE
HOLIDAY ON A KNIFE EDGE Don’t be fooled by its “Grade 1” status – at 923m above sea level, the Crib Goch stickleback ridge in Snowdonia takes grit to navigate and has tripped up many a scrambler. Free thebmc.co.uk
Achieve Peak Health
Fly-fish in Aspen
Altitude training is all the rage and, with proven benefits for your cardio endurance, rightly so. Mountain Beach’s fitness retreats take it one step further, offering escapes in Swiss village Verbier, where you’ll beast your way through HIIT sessions at 2,500m. From £1,770 mountainbeach fitnessretreats.com
Located at the top of the brilliantly named Roaring Fork Valley, Aspen is renowned for some of the best trout fishing in the world. Guided trips include equipment and tours of the best spots around. We can (just about) guarantee you’ll catch something. From £199 aspenflyfishing.com
Hike to the Home of the Gods Travel into the heart of Greek mythology summiting Mount Olympus. Miraggio offers excursions to Greece’s highest mountain, taking in the Mavrolongos gorge and stunning Enipeas canyon. A handy way to train if hills have always been your Achilles heel. From £429 miraggio.gr
Like that? Ibiza-based bootcamp retreat 38 Degrees North offers DNA testing to cater your workouts specifically to you. From £2,185 thirtyeightdegreesnorth.com
Like that? Swap lager-fuelled stag dos in Dubrovnik for an oyster farm boat tour, plus oyster tasting, in Ston on Croatia’s Pelješac peninsula. From £27 visit-croatia.co.uk
Like that? Whether you’re travelling for its religious significance or the view, watching the sunset from Mount Sinai’s summit is pretty biblical. From £31 sharmexcursions.com
92 MEN’S HEALTH
BRAVE THE DEEP Enter a world of home-grown labyrinths, giant chambers and waterfalls, with caving expeditions beneath the Yorkshire Dales and Peak District. From £45 lostearth adventures.co.uk DIVE WARTIME SHIPWRECKS Blockship Tabarka in Scotland’s Orkney Islands offers diving tours of German ships scuttled in 1919, including the battleship SMS Kronprinz Wilhelm. From £550 scapaflow.com
CHANNEL JOHN WAYNE AND ROPE IN MORE BEEF
Draw Out Your Inner Cowboy Colorado’s Zapata Ranch, which borders the largest sand dunes in the USA, is the perfect place to learn to drive cattle from horseback. From £1,105 zranch.org Like that? Trade West for East with ninja training in Kyoto. You’ll learn everything needed to take on the assassins of feudal Japan. POA insidejapantours.com
47-48 Meet Elephants on Their Own Turf Skip the tourist traps for the Thai wilds of Kui Buri National Park as part of a 13-day trip, and spot one of its 320 elephants in their natural environment. From £3,050 audleytravel.com Like that? Join the South African Shambala Reserve’s anti-poaching project to help protect its rhinos. From £278 per night
49-50 Ride to Relaxation Grab a horse and ride to Taipe Beach’s red cliffs, where you’ll find the mineral-rich clay that’s been used by Brazilian natives for centuries as a stress-relieving therapy. From £355 uxua.com Like that? Charter a seaplane instead to reach the Maldives’s unspoilt luxury island of Niyama. Don’t forget your surfboard – you’ll need it. From £608 per night niyama.com
PHOTOGRAPHY: CORY RICHARDS/NATIONAL GEOGRAPHIC CREATIVE, PETE SALOUTOS/IMAGE SOURCE/AURORA PHOTOS, CHRISTOPH SCHÖCH/RED BULL CONTENT
JOIN THE SAS If you want to pit your fitness against the best of the best, Break-Point’s exserviceman-led “mission” retreats will reveal whether you’re more than just a weekend warrior. From £599 break-point.co.uk
Lift Your Ski Game Borrowing the Japanese term for ritual suicide, Austria’s Harakiri ski run is serious business. In fact, with an average incline of 78%, it’s one of the steepest ski runs in Europe. With icy conditions along its short length, fall here and you’ll likely end up a ball of snow at the bottom of the mountain. From £52 mayrhofner-bergbahnen.com Like that? At 2,300m, not only is Val Thorens in France Europe’s highest ski resort, it also boasts skiable snow from November until May, making it the perfect place to hone your skills while avoiding the peak-season scrum. From £47 valthorens.com
SEND YOUR STRESS LEVELS DOWNHILL
Around The World In 80 Adventures
SCORE AN EPIC ADRENALIN HIGH CHASING TWISTERS
Ride on the Storm Make small talk about the weather more exhilarating. With Weather Holidays, you can forgo the drizzly British climate and embrace the more volatile weather systems of the US. Starting in either Dallas, Texas, or Denver, Colorado, you’ll chase tornados for 10 days, coming ever closer to the eye of the beast. From £1,700 weatherholidays.com Like that? It turns out that the coldest place in the world isn’t your parents’ house in December, but Oymyakon, a Russian village where the lowest temperature recorded was -71°C. Don’t forget your thick socks. From £4,855 visityakutia.com
Around The World In 80 Adventures 55-56
Cross the Waters 63-67
Dubbed “the world’s toughest foot race”, the Badwater 135 Ultra is a 217km journey of self-discovery (and pain) through Death Valley, California. The race is held in mid-July, where temperatures can reach a sweltering 54°C.
CONQUER EVEREST If climbing Everest sounds too tame, this race across the Sherpa trails of the Khumbu Valley is for you. Choose from the 60km, 42km or 21km expeditions. From £360 everest marathon.com
From £1,079 badwater.com Like that? Can’t decide which of the UK’s national parks to tick off your bucket list? Conquer them all. Wilderness Scotland’s tour takes in Cairngorms and Loch Lomond before delving into the Yorkshire Dales and Lake District. From £2,195 wildernessscotland.com
Dine Like the Prince of Persia
Scale an Active Volcano
This culinary tour from Tehran to rural Esfahan Province will introduce you to dishes including fruity fesenjān stews and sangak bread, which you’ll learn to cook in Iranian family homes. Consider it a cheat week like no other. From £2,295 intrepidtravel.com
At 926m, Italy’s Stromboli volcano is a tough climb, made even more difficult by the eruptions that can occur every 30 minutes. While guides
Like that? Not only is Fez one of Morocco’s oldest cities, it’s also home to a new rooftop cookery school where you’ll pick fresh ingredients and learn to cook local delicacies. From £42 palaisamani.com
96 MEN’S HEALTH
BATTLE WITH THE DRAGON A gruelling 315km run, the Dragon’s Back spans the Welsh mountains across five days, including 15km of ascent across treacherous terrain. From £899 berghausdragons backrace.com
advise three hours up, one hour to see the crater and 90 minutes down, you may feel a speedier trip is in order. From £35 volcanodiscovery.com Like that? Bathe in Iceland’s Blue Lagoon, a geothermal spa with soothing silica mud masks, should you wish to unwind in the aftermath of an ancient volcanic explosion. From £50 bluelagoon.com
FIRE UP YOUR ENDORPHINS WITH AN ALTERNATIVE HIKE
REGGAE, STEADY, GO Get into your groove at Jamaica’s premier marathon event, which starts at Long Bay Beach Park, providing a scenic view of Negril’s seven-mile beach. From £67 reggae marathon.com
61-62 Master the Skies This military-style, High Altitude Low Open (Halo) parachute jump isn’t your usual commute. Plummeting from 30,000ft with an experienced instructor, you’ll brave temperatures as low as -35°C as you drop towards the Mississippi countryside. From £2,659 incredible-adventures.com Like that? Paraglide over the “top of Europe”. Switzerland’s Victoria Jungfrau Grand Hotel offers trips over the Jungfraujoch saddle in the Bernese Alps, 3,466m above sea level. POA victoria-jungfrau.ch
DEFEAT THE WILD ATLANTIC WAY With a name like that, this coast-to-coast route is asking to be tackled. You’ll cycle 672km from Ireland’s extreme south to its northernmost point. From £2,840 wilderness ireland.com ENTER THE JUNGLE In the humid setting of Manú National Park, Peru, this race involves running, scrambling and fighting your way through 230km of remote jungle. From £2,250 beyond theultimate.co.uk
PHOTOGRAPHY: MARKO KOROŠEC/WEATHER-PHOTOSNET/500PX, EZRA SHAW/GETTY, MARTIN RIETZE/BARCROFT MEDIA/GETTY, SILKE SCHIMPF/BARCROFT MEDIA/GETTY, ALEX VOYER/RED BULL CONTENT POOL, BILL INGALLS/AFP/GETTY
Look Life in the Jaws
Take the Weight Off
Run by the world’s foremost shark experts, South Africa’s Apex Shark Expeditions offers the chance to dive with 10 species, including great whites and hammerheads. From £160 apexpredators.com
In the Middle East’s Jordan Valley, at the lowest point on earth, the ultra-saline waters and mud-floor minerals of the Dead Sea are said to have healing properties. POA mosaicholidays.co.uk
Like that? Among the 445 deserted Rock Islands of Palau, you’ll discover 3,000-year-old sunken villages – and GET UP CLOSE AND many jellyfish. POA samstours.com PERSONAL WITH REAL POWER
Like that? Closer to home, the floatation tank at Ockenden Manor, West Sussex, is similarly restorative. From £294 hshotels.co.uk
72-73 Go into Loch Down SWAP LAPS FOR LOCHS AND DRIVE YOUR FITNESS WILD
At 24 miles long and 190m deep, Loch Lomond is Britain’s largest expanse of fresh water. Dominated by Ben Lomond mountain on the eastern shore, there are worse places to get your wild swimming in. Free lochlomond-trossachs.org Like that? Build up your appetite for aperitivo with a swimming tour of Italy’s lakes, from your base at the lesser-known Lago d’Orta to the island of Orta San Giulio. From £670 swimquest.uk.com
Train Above the Clouds Swap Starbucks Reaching from Salta, Argentina, for the Real Deal
Forget Your Feed
Stack for the Future Space tourism is an inevitability – so start prepping now. Star City is home to Russia’s space programme. Here, you’ll learn to pilot a spacecraft, as well as undergoing all the physical rigours required to explore the cosmos. POA spaceadventures.com
to the Chilean border, the Tren a las Nubes (train to the clouds) climbs more than 4km, boasting dramatic scenery as far as the eye can see. From £120 trenalasnubes.com.ar
Colombia’s Coffee Zone in Salento is an essential stop on any South American tour. Sample the local java while staying on the plantation. From £31 thecolombianway.co
This adult summer camp in northern California operates a full tech blackout plus a ban on all work talk, offering live music, yoga and campfire dinners instead. From £500 campgrounded.org
Like that? Take a train through the Swiss Emmental Alps to the summit of the Brienzer Rothorn at 2,350m. From £162 myswissalps.com
Like that? This hike takes in Saint Lucia’s active volcanoes and the Caribbean island’s cocoa groves. From £11 hotelchocolat.com
Like that? Luxury camp Longitude 131° sits among the red rocks and sand dunes of the Australian desert. From £1,408 longitude131.com.au
BLAST OFF TO NEW HORIZONS IN 2018
MEN’S HEALTH 97
THE FUN RUNNER TRAINING FOR A MARATHON IS NO LAUGHING MATTER FOR COMEDIAN JOEL DOMMETT. HE TELLS MH HOW HE’S NOW FITTER THAN EVER BEFORE
t’s clear Joel Dommett doesn’t run away from a challenge. “I’ve completed two marathons and an ultra, but taking part in the Virgin Money London Marathon feels like the pinnacle,” he says. The comic’s training for previous events focused on running, but this year he has taken a different approach. “I’m doing more strength training – deadlifts and front squats have really benefitted my running,” he says. “I get excited for my long run and feel so much fitter.” Don’t be fooled, though. The comedian, who holds an impressive sub-40-minute 10K, still pounds the pavements: “I’ve done loads of shorter weekly runs, which I’ve really enjoyed. I also run to and from the gym.” Dommett, who wears the New Balance 890v6 trainers, says running works wonders for his mental health. “Before going for a run, I write a list of five things that I want to think about on my hand, he says. “There are no distractions, so by the end of the run I’ve cleared my head of all the clutter.” Crossing the finish line on 22 April holds extra significance for him: “I bought a London Marathon medal at a car boot sale when I was a kid. It sat on my bedside table for years and I told myself I’d run it, so it’ll be surreal coming down The Mall.”
MH PROMOTION Q SPEEED JACKET £1100 Q SPEED SHOORT SLEEVE £50 50 Q SPEED SHORT £65 65 AND 890V66 TRAINER ££105 05 ALL LL AVAILABLE AT NEW BALANCE.CO.UK C CO K
TRAIN SMARTER Do ommett has prioritised gym sessions to build explosive strength in his legs for or the marathon. Follow his lead to run n with enhanced power on race day
5 ssets of 5 reps Be your hips and knees to grab the Bend barbell ba with an overhand grip, your hands y glutes g sshoulder-width apart (A). Tense your witth your back flat as yyouu lift the bar and w sstaand tall (B), holding it cllose l to your body.
“STRENGTH TRAINING HAS TRULY BENEFITTED MY RUNNING” BOOX JUMPS
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A FOR A ALL GOOD CAUSSE Dommett is runninng the marathon for thhe Teenage Cancer Trust
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MEN’S HEALTH 101
PT / 05.2018
NEW! FORM MASTERCLASS #3
Few workouts develop full-body strength and stamina like rowing. Master your form on the erg and not only will you build muscle in your back and legs, you’ll also ready your engine for our 2K test
CLEAN UP YOUR TECHNIQUE Rowing might look pretty straightforward but consistent, smooth strokes require good practice. Here, Dr Cam Nichol shows you four moves to try on the machine and iron out common mistakes. Perfecting your form will stop you wasting the precious energy you’ll need in the hot seat
EXPERT Dr Cameron Nichol EXPERIENCE When Nichol
isn’t on call as a doctor, he’s helping elite athletes as the founder of RowingWOD. Now he’ll save you from collapsing in the seat. CONTACT rowingwod.co 102 MEN’S HEALTH
01 STRAIGHT ARM ROW
02 LEGS ONLY ROW
60 SECONDS, 3 ROUNDS
60 SECONDS, 3 ROUNDS
Transferring force from your legs to your back is crucial to a powerful stroke. Set up to perform a normal row with your arms straight (A) but, instead of bending your arms to bring the handle to your chest, keep them straight throughout. Make sure you squeeze your shoulder blades together to open up your back as your legs straighten (B).
Your legs account for 60% of the total power of your stroke, so it’s important to build strength here. Keeping your arms straight (A), drive through your feet but, this time, keep your shoulders in front of your hips throughout. Don’t open up your back at the end – instead, tilt forward slightly as your legs straighten (B).
03 FEET OUT ROW
04 PAUSE ROW
60 SECONDS, 3 ROUNDS
60 SECONDS, 3 ROUNDS
To stop yourself pulling too hard once you’ve straightened your legs, keep your feet in the blocks but lift them out of the straps (A). The aim here is to work your legs and back, rather than to rely on your pulling strength. Make sure you press with your whole foot (B). Try it with one foot strapped in first so you don’t fly out of the seat.
Contrary to what you’ve seen on gym floors, your stroke doesn’t finish at your chest. To break this habit, pull the handle in and immediately move it away from your body, bringing it in front of your knees (A). Hold for a second, bend your knees and slide forward (B). This will keep the handle path horizontal, preventing the chain from whipping back. MENSHEALTH.CO.UK
WORDS: MICHAEL JENNINGS | PHOTOGRAPHY: PHILIP HAYNES | STYLIST: ABENA OFEI | GROOMING: SUSANA MOTA | MODEL: CHRIS ROBERTS AT STEVEN VAN DER LAMMIE MANAGEMENT
PULL TO RELEASE FITNESS
2K MASTER ROW
THE GOLD STANDARD With your form on the rower imp o ed st improved, strap ap in for fo the ultimate endurance challenge. What h awaits you y is 2,000m of intensity, y requiringg everyy last l ounce of eﬀort. To stop burning b g out early, y row smart by followingg Nichol’s race plan. See you p y at Tokyo y 2020
0-500M GETT OF GET FF TO FF TO A FL LYEER LYE ER OFF FLYER FFocus Focu ocuus us on on getting geettin ettinng ng the tthhe he mac m machine acchine chinee up too speed speed d as fastt as youu can can up aand d tthen enn tra t ansi a sit ition onn to a m mooree sustaainaaablee raccce pa pace a e. Puut ass o er ass posssib s b ble n much poowe bl into thhe first strooke,, takkke a shoorteer secoond ond d sstro trook oke, k , the then hheen roow ow w with ih wiith more moree length l ngth len ngth thh until unntil ntil you’re you’re you’r re b back ackk too fu fullll pulls puulls. uulls lls lls. Thi This is iss when is when you’ll yyou you’ ou’’ll ou ’ll fiind ind your youur ra race ce rhythm rrhythm. hytthm. thm. find
2K STANDARDS S S ELITE
6MIN MN GOOD
7MIN R RESPECTABLE
N S WORK NEEDS O
SHORTS AND TIGHTS PE NATION AT MATCHESFASHION N.COM N. COM, TRAINERS TRAIN TRAI NERS NEWBALANCE NEWBBALAN NCE CCOO.UK NCE.C O UK | BODYMAX BODDYMAXX R100 R100 FOLDING FOLLDING AIR ROWING RROWIN NG MACHINE MACHIN CHINEE AVAILABLE AVAILABLLE FRO FROM OM POWERHOUSE POOWERHHOUSEE-FITN E FITNESS.CO FITN NESS..CO.U NESS CO UUKK
500-1,500M 50 00000 00--1,50 -1, 1,50 500M 0M M SE ETTLE IN ETTLE SETTLE Your Yo ur rrace acee pace pacce ce shouldn s uldn shou uuldn’t ldnnn’tt fe feel eel eel comfortable comfo com co mfoortab mfo ortab ble b ble, le butt nei le, neithe ne neither itheer ithe er should shhould houlld itt push push ush you yo yoouu too a p poin poooinnt nt where whe here e e you yyooouu ccannn’t’t main mainntain ntainn yyoour our spee ssp p peeed. ed. This Thiss stretch strretc etchh will wiiill require reequi e ire strength s ngth stren n h of mind, too: your quads will burn and your grip weaken, but how you deal with this 1,000m will decide your final time. Grit your teeth and push through.
11,,500-2 1,500 00-2,00 2,000M 2,,,00 00000M 0M M SSPRINT PRRIN R T FFINISH INISH I H Instead of a mad final 150m dash, raise your intensity earlier on. With 500m to go, increase your speed every 100m. Nichol calls this “turning the screw”. By the final 200m, you’ll already be at a fast pace, so you’ll really be able to sprint until the finish. Note your time and tell us how you get on using #MHRow – good luck! MEN’S HEALTH 103
PT / 05.2018
MARGINAL GAINS GEEK TWEAKS #01
HOLD TIGHT FOR MORE MUSCLE
To add plates to your barbell, ﬁrst you need to intensify your grip. You might think it’s trivial, but grip work is the quickest way to boost your big lifts. Don’t let strength and power slip through your ﬁngers
THE TECHNIQUES YOU NEED TO GRASP
Find your new squeeze to achieve a stronger hold during your workouts
Here are three cheats to help you accelerate your route to new-found strength (and a killer handshake). Just hold on, now
For light sets, use a double overhand grip. On heavier sets, switch to a mixed grip, one palm facing you and the other facing away (left), to keep the barbell secure. Change each set to avoid repeatedly twisting your back in one direction.
While a false grip – fingers and thumb on the same side of the bar – is advised for comfort, you’re more likely to drop the bar. For safety, wrap your thumb round it and keep your forearms perpendicular to the floor when it touches your chest.
SQUEEZE IT Whenever you pick up a weight, during a deadlift, for example, squeeze the bar as tightly as you can. For single-arm moves such as dumbbell rows, try clenching both your working and non-working hands around the weight.
NEW STRENGTH GAINS ARE AT YOUR FINGERTIPS
FATTEN UP Opt for thick barbells, dumbbells or cable attachments for pulling exercises. This makes lifting light weights more challenging. Or invest in Fat Gripz, which you can fit round the bars yourself (£26 fatgripz.co.uk).
Hold the bar in a front rack position, resting across your collarbone with your fingers underneath and elbows pointing forward. Let your pinkies come off the bar if it helps. If that’s painful, tie wrist straps to the bar, grabbing the ends instead.
WORDS: ANDREW HEFFERNAN | ILLUSTRATIONS: +ISM, SODAVEKT
End every session with one of these moves – because every day should be grip day
Add this challenge to your workout once a week. Perform a pull-up and then hang from the bar, holding for 30 seconds. Repeat until your grip fails. Ten reps equate to over five minutes on the bar.
You may not think about your hands while out for a run, but you should. Try not to clench your fists (even if it’s cold outside) and focus on keeping your hands relaxed and loose. This minimises forearm strain and conserves energy.
KETTLEBELL CRUSH ROWS 3 SETS OF 10 REPS
ALTERNATING TOWEL PULL-UPS 4 SETS OF 5 REPS
BOTTOMS UP KETTLEBELL PRESS 3 SETS OF 10 REPS
In a standing position, squeeze a kettlebell on its sides, as if you’re trying to deflate a football. Hinge forward and complete a set of rows as normal.
Drape your gym towel over a pull-up bar. Perform reps with one hand round the towel, the other on the bar as normal. Switch hands between each set.
On one knee, with your right leg bent in front of you, hold a kettlebell upside down in your left hand at shoulder height. Press it up above your head.
MEN’S HEALTH 105
PT / 05.2018 THE BIG WORKOUT
THE NEW RULES O 6 PACK STRENGTH
Sit-ups can only take yyou so far toward ds d buildingg the torso you want. L Lift weights overrhead r and train each side separately to wo ork o k at the cutting edge off core constructio o on
0 A 02A
A S O A O E This ﬁ ﬁrst workout challenges you h overhead h d moves, ur core with forcing harder i you to t work kh d to keep your body stable. “As you move the weight upward, the centre of mass also moves higher. That increases the demands placed on your core,” says PT and workout creator Sam Pepys. You’ll perform two supersets, so expect to strip fat, too, revealing the six-pack you’ve crafted underneath 1
S SUPERSET S
KETTLEBELLL WINDMILLS 3 SETS S S OF O 100 SIDES EACH Begin your abs workout by positioning your feet shoulderwidth apart with a kettlebell overhead (A). Keeping this arm straight, hinge your hips back. As your torso lowers, twist your core and try to touch your other arm to the floor (B), before returning. Do all your reps of this and the next move on your left side, before repeating on your right.
2 LANDMINE PRESSS 3 SETS OF 12 SIDES EACH g your b b ll in a landmine l d Setting barbell forces your abs to create a solid base to press from. Adopting a split stance, set one end of the barbell in a landmine and hold the weighted end to the shoulder above your back leg (A). With your core tensed, explosively press the bar overhead (B) before slowly lowering back. Rest 60 seconds before the next superset. MENSHEALTH.CO.UK
PHOTOGRAPHY: PHILIP HAYNES | STYLIST: ABEN NA OFEI | GROOMING: SUSANA MOTA | MODEL: CHRIS ROBERTS AT STEVEN VAN DER LAMMIE MANAGEMENT
YOUR ABS: REDEFINED 04A A
04B 03A 0 3A
THE SPEC MUSCLES TARGETED
MIN RESULTS IN
S SUPERSET S
SHORTS AND TIGHTS 2XU.COM, TRAINERS ASICSS.COM COM
03 MILITTARY PRESS
04 KETTLEBELL CARRIESS
4 SET S TS OF 6 REPS
4 SETS OF 40 METRES
Start your y second superset with a compound lift that tasks your abs with staying tight throughout and adds size to your delts. Holding a barbell just beyond shoulder width in front of your shoulders (A), squeeze your glutes and abs and press the bar above your head until your arms are extended (B). Lower under control. After your sixth rep, grab two kettlebells.
Now you’ll take your weight on the move to challenge your core with loaded walks. With both kettlebells held above your head, keep your shoulder blades back and down (A). Use small steps, ensuring your hips are facing straight ahead throughout (B). Remember to breathe, but keep your abs braced. Rest for 90 seconds before going back to the military press. MEN’S HEALTH 107
PT / 05.2018
EXPERT Sam Pepys EXPERIENCE S&C coach and
PT Pepys has worked with professional p football teams tto build sstronger athletes. N Now he’ll help you score tthe ultim mate six-pack. CONTACT O T@ @sam_pepys_ p performa ance
0 A 02A
side of your body. Here you will continue to train one limb at a time in order to switch on the smaller stabiliser muscles in your core, contributing to a more deﬁned set of abs. “As well as activating more of your obliques and deep-lying abs, unilateral exercises iron out any strength imbalances that exist,” says Pepys. Two more supersets await you. Dig in 1
SUUPPERS SUP ERS RSE SET ET
01 FRONT-RACKKED STEP-UP EP UP
02 DUMBBELL PRESS
4 SETS OF 8 REPS R EACH LEG
4 SETS OF 12 REPS EACH ARM
Front-rack a kettlebell on your right shoulder and place your left foot on top of a box, so that your thigh is parallel to the floor (A). Squeeze your abs and glutes, and push on your left heel to stand up onto the box (B). Next, step back down and repeat all of this for eight reps. Now it’s time to pick up a dumbbell to work the opposite side.
With your left knee on the floor, your right leg bent ahead of you, hold a dumbbell with your palm facing your body in front of your left shoulder (A). Tense your core and lift the dumbbell overhead (B), then return it to your shoulder. After you have completed 12 reps, rest for 60 seconds, then go back to the step-ups to work the other side. Do the same with the press. MENSHEALTH.CO.UK
SHORTS AND TRAINERS ADIDAS.CO.UK | ILLUSTRATIONS: ALCONIC
ONE-SI E VICTOR ES Now shift the weigght to o one
YOUR ABS: REDEFINED
THE SSPEC M CLES MUSC C TTARGGETED
0 04A 03A WORKOUT
MIN RESULTS IN
03 KETTLEBELL SPLIT SQUAT
04 DUMBBELL ROW
4 SETS OF 8 REPS EACH LEG
4 SETS OF 12 REPS EACH ARM
This leg-builder has undergone an upgrade to increase strength in your abs. With your right leg forward, front-rack a kettlebell on your right shoulder, keeping your elbow high (A). Bend both legs as you lower your left knee to touch the ground (B). Hold for one second before exploding back up to standing. Perform eight reps, then go straight to the row to challenge your left side.
Place your right knee at the end of a bench. Rest your right hand in front, with a dumbbell in your left hand beside the bench (A). Making sure to maintain a straight back, lift the dumbbell up towards your abs (B). Hold for one second at the top before slowly lowering. After 12 reps, rest for 60 seconds, then return to the kettlebell for your left-side work, before coming back to row with your right arm. MENâ€™S HEALTH 109
, WIN £10 000 OF GYM EQUIPMENT! We’re giving away 10 sets of home gym equipment from our MH Active+ range with Argos and a USN nutrition bundle worth £1K each. Enter now to build a summer body without having to open the front door. Every winner will receive:
WORKOUT BUNDLE Cable Cross Over Machine 2x 32.5kg Adjustable Dumbbells 75kg Barbell Set Multifunction Bench with Footrest & Preacher
NUTRITION BUNDLE USN Pre-Workout B4 Bomb USN BCAA Power Punch USN Whey Protein USN Tornado Shaker & Water Jug
Enter online at menshealth.co.uk/homegymgiveaway TERMS AND CONDITIONS: OPEN TO UK RESIDENTS AGED 18 AND OVER. TO ENTER VISIT WWW.MENSHEALTH.CO.UK/HOMEGYMGIVEAWAY AND ENTER YOUR DETAILS. THIS COMPETITION OPENS ON 3RD APRIL 2018 AND CLOSES AT NOON ON 11TH MAY 2018. ENTRIES RECEIVED AFTER THE CLOSING DATE WILL NOT BE CONSIDERED. 10 WINNERS WILL BE CHOSEN AND THE PRIZE ON OFFER IS 10 X ARGOS BUNDLES AS FOLLOWS: MH 75KG BARBELL SET (£99.99), MH MULTI-FUNCTION BENCH WITH FOOTREST & PREACHER (£79.99), MH 32.5KG ADJUSTABLE DUMBBELL X 2 (£179.99 EACH X 2), MH CABLE CROSSOVER MACHINE (£379.99), USN PRE-WORKOUT B4 BOMB (£19.99), USN BCAA POWER PUNCH (£24.99), USN WHEY PROTEIN (£44.99), USN TORNADO SHAKER (£4.99), USN WATER JUG (£7.99) . THE 10 WINNERS WILL BE RANDOMLY SELECTED FROM THE ENTRIES RECEIVED. PRICES CORRECT AT TIME OF GOING TO PRESS. HEARST RESERVES THE RIGHT TO AMEND THE TERMS AND CONDITIONS FOR THIS COMPETITION AT ANY TIME WITHOUT NOTICE. SEE WEBSITE FOR FULL TERMS AND CONDITIONS WWW.HEARST.CO.UK/MAGAZINES/TERMS-AND-CONDITIONS.HTML
PT / 05.2018
H HEAVY LIFTING KITT
GEAR CHANGE ##224
Taak your lifting to the next level Take with the kit elite athletes rely w on n tto boost their strength and technique te ech hnique. This is the gear you can reeeallyy throw yo your weight g behind d
You won’t discover what you’re truly capable of lifting in your runners. Start from the ground up for greater strength and stability – these lifters have a lightweight TPU plate running the full length and a midfoot strap to lock you in for extra power. Nike Romaleos 3 £170 nike.com
FIRE ON ALL CYLINDERS
Activate your glutes before you near the bar to unlock vital strength. Most of your power in Olympic lifts comes from driving your hips, not your upper body. Wrap a band round both legs, just above your knees, and take sideways steps to switch on pre-session. Mobility Tools Rehab Band 4-Pack £12 mobilitytools.co.uk
GET A GRIP
WORDS: MICHAEL JENNINGS | PHOTOGRAPHY: BETH CRUTCHFIELD AT HEARST STUDIOS
Top athhletes are known to tapee up their ffingers to keep their g grip from buuckling in high-rep setsss. But t doesn’t exactly lend itselff to this a lunchh-break workout. Instead,, sl on these h h h provvide vd slip grips, which a added thickness and cover your h l palm. l Goodbye, db calluses ll s. s whole Jaw L J Leather th Pull-up P ll G Grips i £35 justanotherwod.eu
PLAAAYBACK TO PROGRRESS SSS Film m yoour sets to check yoour f m and form a reveal where yoour weaakn a nesses lie, ensuring u ll nnever make the sam youu’ll me misstak st ke twice. A flexible t p d with magnetic legss trip pod t t gr tha grip around any objeect willll guuarantee a steady shhot. J b Job by GripTight G One G rrilla llaPod £50 currys.co.ukk Gor
If you yoou’re re going straight to the the gym from work, creaky knees will leave your squats feeling stiff. As well as helping you swerve injury, leg compression sleeves will increase your range of motion by keeping your joints warm for consistent “ass to grass” mobility. Rehband RX Knee Support 7mm Camo £30 rehband.co.uk
MEN S HEALTH 111 MEN’S
PT / 05.2018
MICROWAVE MUSCLE MEAL #26
THE MIGHTY MEATY
TIME TO MAKE CALORIES
7MIN PROTEIN 66G
Don’t settle for a substandard sarnie. Beat the queues with our spicy chipotle muscle sub that doubles up on meat to charge your body with all it needs after a heavy workout
YOU WILL NEED...
730 CARBS 58G
• A sourdough roll, large • Turkey, 150g, sliced • Bacon rashers, 3 • A red onion, sliced • Lamb’s lettuce, handful • Applewood smoked cheese, 2 slices
GET ON A ROLL TO SPARK NEW MUSCLE GROWTH 0
Sourdough eases digestion, stabilises your blood sugar response and keeps you full for longer than ordinary bread. Cut your roll in half and toast. Rip up your turkey and place on a plate with the bacon rashers on top. Cling film the plate, then blitz it in the microwave for 90sec.
When the sourdough is lightly toasted, layer the leaves of lamb’s lettuce, sliced red onion and smoky cheddar cheese on one half of your bread. Take the plate of meat out of the microwave. Get ready to finish assembling your sub.
Here comes the protein. Place your turkey on top of the cheese and crown with the bacon. Add a good helping of chipotle mayo (below) and crunch the other half of your sourdough on top to put a lid on your lunch. Now tuck into a truly filling post-gym feast.
POWER SAUCE #22
FIRE UP FAT LOSS
Heat up your sarnie by adding a dollop of our calorie-burning chipotle mayo. It will speed up your metabolism and give your lunchtime treat a flavoursome boost 112 MEN’S HEALTH
Heap 2tbsp of light mayo into a small pot and mix with ½tsp of chipotle powder or paste.
Now add half a crushed garlic clove, a pinch of paprika and a squeeze of lime, stirring until all of the lumps have gone.
CALORIE-BURNING CHIPOTLE MAYO Top off your sub with mayo to help shed stomach fat.
WORDS: MICHAEL JENNINGS | RECIPE BY PETE HOBBS @HOBBS_FITNESS | PHOTOGRAPHY: BETH CRUTCHFIELD AT HEARST STUDIOS
OF YOUR RDA OF VITAMIN B6 IS IN 150G OF TURKEY BREAST, CREATING EXTRA MUSCLE-BUILDING AMINO ACIDS
FUEL FOR POWER
MEAL PREP HERO #4
GO PALEO FOR PRIMAL POWER
To recover faster after a hard workout, go hunter-gathering in the supermarket aisles to prep our caveman chilli. It’s a muscle-reestoring winner ffor any eraa
BUTTERNUT SQUASH AND BEEF CHILLI
Spoon this out into five bowls to stockpile your post-workout fuel
YOU WILL NEED... 1/ A small onion, chopped 2/ Garlic cloves, 20g, chopped 3/ Red bell peppers, 2, diced 4/ Mushrooms, 250g, diced 5/ 10% fat ground beef mince, 750g 6/ Tinned tomatoes, 800g 7/ Cumin, 15g 8/ Paprika, 4g 9/ Beef stock mixed with water, 100ml 10/ 0 Butternut utternut squash, 460 460g 11/ Cacao powder, 15g 12/ Avocados, 2½, sliced 13// Coriander, riander, 4g 4
STOP ST TOP STRESSING The Th he vitamin C in bell peppers pe eppers and the zinc inn beef ef help to suppre suppress the th hhe oxidative x e stress ess b built up p when you exer exercise. Team Te eam them up to aaccelerate ac ccelerate lerat your o muscle m uscle repair. re ir.
METHOD Step 1 In a large saucepan, fry the onion and garlic for 5min. Add the peppers and mushrooms. Leave on the hob for another 10min. Step 2 Add the mince, tinned tomatoes and spices and stir well, coating the ingredients. For your last bit of prep, add the stock, boiling water and the squash. Cover the pan and let it simmer for 45min. Time to make yourself a cuppa. Step 3 Take off the lid and stir in the cacao powder, then simmer for a further 10min (with the lid off), until it’s as thick as you want it. Split into five bowls, topping each with half a sliced avocado and a sprinkle of coriander, for a week’s worth of restorative fuel.
DAMAGE LIMITATION DAMA DAMAG Muscle cell cee damage from a tough wo workout will raise your our le lev levels of creatine kinas a which slows kinase, recov recovery. Keep your enzyme enzymes in check with thee vita vitam vitamin E crammed i your avocado. in
TTHE ANTIDOTE Th flavonoids in The T the tomatoes and the th cacao boost antio i antioxidants, which fight ght th tthe free radicals thaa cause muscle that fatigue fat fatigue. u Not No Not on our watc watch.
RECIPE BY LIAM HOLMES AT PHNUTRITION PHHNUTRITION.CO.U HNUTRITION.CO.UK CO U | FOO FOOD SSTYLIST: S TAMARRA VOS AT HE HERSS AGENCY G CY
PATCH PAT C UP U PAIN 04
Using n 10% fat beef be mince m ce helps your body bo too absorb fat-soluble vvitamins mins A and D from the h squash ash and mushroo mushrooms,, re educing educi d i g inflammation i fl i reducing aand nd d negating i DOMS. O S
06 0 05 09
0 07 10 12
MENSHEALTH.CO.UK MENSHEALTH CO UK
MEN’S HEALTH 113
PT / 05.2018
PUMP ACTION THE MH FINISHER #4
Scrap low reps and shock ck yyour biceps and triceps into m max ggrowth h with this 100-CURL CH HALLENGE. G . After all, adding inchess to your y arms is a marathon, nott a sprintt
Name: Andrew Tracey Trainer tip: Tracey is a master of how to improvise when you’re limited with kit. He’ll prove all you need is a set of dumbbells to pack on arm muscle. Contact: @theandrew.tracey
114 MEN’S HEALTH
@MensH M HealthUK #MHFiinisher
PRESS IN YOUR REST
0 CURLINGG IRON ON Hold two dumbbells by youur sides, palms facing in. Curl C l bbothh weights h up tow wards d your shoulders, h ld rotaating them as you lift, aim k ming to get your pinky fing gers as close to your shooulders ld as you can withhout lletting g your elbows lb movve forwards. f Squeeze youur biceps b h d at the h hard top,, before f slowly lowering and d fflexing your triceps hard d att the th bottom. bbotto tt .
When your biceps need a break, drop to the floor and assume tthe top of a pressup p ppositioon. To switch the emphasis p s to your triceps, bring g youur fingers and thumbs together t to touch, so your hands h form a diamond shape directly below your your lower chest. chest Lower yoour o body to the floor, keeeping e your elbow ws tucked k d inn. n When h your chhest h yoour hits o hands, h d explo lode back b k up. That’s h one rep – 114 more to go.
3PACCEC YOYYOURSELF S F Dooon’t go hard h d with the h curls l too ffast. “You may ffit in more reeeps at fi firs f rst, b but fatti fat fa tig igue wi willll catch t up wit up ithh you,” sayys T acey. “O Tr Once the O h rep ps drop, the willll d h preess-ups e mount up. up But Buut go too slo slow and the press-ups will wipe you out.” Instead, maintain a steady pace and rest only when you can no longer control the lowering of your curls. Good luck getting your arms back in your shirt.
MENSHEALTH.CO.UK S CO K
WORDS: MICHAEL JENNINGS | PHOTOGRAPHY: PHILIP HAYNES | STYLIST: ABENA OFEI | GROOMING: SUSANA MOTA | MODEL: CHRIS ROBERTS AT VAN DER LAMMIE | TRACK PANTS NIKE.COM, TRAINERS ASICS.COM
Think yo ou’ve got h coverred? Share this your eﬀ ﬀorts at
THE FORMAT: First, pick a pair of dumbbells you can curl for 20 reps at a moderate difficulty. Your aim is to complete 100 biceps curls. Every time you need to rest, drop the dumbbells and perform 15 close-grip press-ups. So, really, there’s no rest. Mind you, we never said it would be easy.
Challen nge MH
EDITED BY ERIC DOWN & SHANE C KURUP
MAY 2018 0 8 INSTANT UPGRADE
High And y Avoid the dramaa off shorth circuited tech thiss spring withh Troubadour’s watterproof p backpack. It’s a loooker, k tooo
he great British weeather h is a temperamental beast, b and d cycling to the officee with a laptop can be like playing stick orr twist withh Poseidon. Thankfully, the British B label Troubadour has come up with w h a solution l in the form of the world’s first rst 100% 00% waterproof leather backpacck: the brand claims you could scub ba d dive with it and experience no leak akage.. dinarily Waterproofing material ord involves the use of Scotchgarrd – a spray-applied formula thatt eventually wears off. But for itss “DryLine” leather, Troubadour added Scotchgard to the barreels during tanning. “This permeatees the depth of the hide, resulting fe in resistance that lasts for the life of the leather,” says the label’s co-founder Abel Samet. For added protection, the zips feature a double-sided waterproof coating, while the seams are joined by fusing the leather with heat, which reacts with an adhesive. “This creates a durable bond. It’s impervious to aair and water,” says Samet. What’s crucial is the combination off precision engineering and clean desiggn. It keeps your tech safe without making you y look like a rambler. After all, what use is i performance unless it’s done with stylee?
DRYLINE LEATHER LEAAT RUCKSACK S K ££1,,125 TROUBAAD A OUR TROUBADOURGOODS OU OU GOO S.C S COM
PHOTOGRAPHY O OG HY BY LUCKY IIF SHARP ILLUSTRATION BY POLLY LINDSAY WORDS BY SHANE C KURUP MENSHEALTH MENSHEALTH.CO.UK C
MEN’S HEALTH 117
S T Y LE - 05 / 18
03 SkinCeuticals Blemish & Age Defense £85 Best for: Spot breakouts. The science: This serum from SkinCeuticals is a powerful cocktail of salicylic acid (a zit-zapping exfoliant), dioic acid (to reduce excess oil) and glycolicc acid (to target wrinkles). It also counteracts hyperpigmentation, which means you’ll gain an even, peachy skin tone. Start slowly with this one – it’s strong stuff. Application: One or two drops to problem areas.
Deep Impact Moisturising was once the mark of the metrosexual, but these days even football manager Neil Warnock is partial to day cream. Get on top of your grooming game by investing in a serum – it’ll make a new man of you
Best for: Tired eyes. The science: There’s a long list of active ingredients here, from adenosine (anti-wrinkles) to caffeine (de-puffs eyelids), as well as natural antioxidants (açai extract). Together, they’ll do away with dark circles, so you can swap the bleary-panda look for something more bright-eyed. Application: Nightly. Use your fingers to apply along the upper y and lower orbit of each eye.
ILLUSTRATIONS BY POLLY LINDSAY 01 Lab Series Future Rescue Repair Serum £50
02 Kiehl’s Line-Reducing Concentrate £49.50
Best for: Combating pollution. The science: This serum will defend your skin against free radicals – unstable molecules caused by air pollution that wreak havoc on your face. It contains plenty of antioxidants, such as yeast and green tea extracts, which help to limit the damage done by smoggy air. Application: Two or three pumps to your face and neck, in the morning o g aand d at night. g t
Best for: Slowing ageing. The science: Vitamin C is the Pharrell Williams of skincare ingredients – it sort of does everything. This serum contains a 10.5% concentration of ascorbic acid (the most potent form of vitamin C), which has brightening, tightening and antioxidant effects that will give your skin a more youthful glow. Application: Apply to your entire face, morning and night.
S um Seru [seer-uhm] [seer uh noun Used post-cleanse and pre-moisturise, serums penetrate deeper and nourish from within to erase signs of ageing
05 The Ordinary Hyaluronic Acid 2% + B5 £6.00 Best for: Dry skin. The science: Many serums contain hyaluronic acid (HA), which has hydrating properties when applied to the skin. This product contains several differentt molecular weights of HA, which helps it to penetrate deeper for longer-lasting effects. Not bad for something the price of a posh sandwich. Application: A few drops to your face, morning and evening.
118 MEN MEN’SS HEALT HEALTH TH
WORDS: ADAM WELCH | PHOTOGRAPHY: HEARST STUDIOS | LABSERIES.CO.UK, KIEHLS.CO.UK, SKINCEUTICALS.CO.UK, SISLEY-PARIS.COM, THEORDINARY.COM
04 Supremÿa Eyes at Night Anti-Ageing Serum £185
THE DENIM PORTFOLIO
Jean Selection Stone Love From Puffa jackets to Tamagotchis, the 1990s style revival continues unabated. So it was only a matter of time before stonewash denim made its comeback. Admittedly, this is not the easiest of sells – readers of a certain vintage will doubtless associate bleached jeans with buying market-stall knock-offs as teens. But quality stonewash is a different thing entirely. The treatment involves running freshly loomed denim through a rotating drum packed with abrasive stones,
achieving a lived-in look that committed denimheads spend months trying to perfect. It also sidesteps the discomfort of breaking in raw denim. “Stonewash denim is one of the easiest trends to tap into this season, because it’s so comfortable,” says Simon King, director of UK streetwear brand London Denim. Relaxed styling is the order of the day: “Don’t overdress it. Pair with an oversized T-shirt or loose-fit shirt and you’ve got the freshest way to wear denim in the warmer months.”
You might think you know your 501s from your raw selvedge, but this season there’s more going on in the denim world than your faithful blue jeans. MH recruited a team of specialist designers and buyers to help you cut through the key denim trends for spring
PPH H OOTT OG OGRA R PH RA P H Y BY B L EO E O C ACKE A C KE AC KETT T T - S TY TT T Y LLII NG G B Y EERR ICC D OWW N WWOO RD RRDS D S BBYY S EB E B L AAWW 120 MEN’S HEALTH
STYLE - 05/18 COAT £2,860 ERMENEGILDO ZEGNA COUTURE SHIRT £160 OFFICINE GÉNÉRALE AT HARRODS VEST £30.50 HANRO TROUSERS £170 AMI AT MATCHESFASHION.COM SHOES £145 REISS HAT £295 LOCK & CO HATTERS LEFT HAND WATCH £620 GUCCI RIGHT HAND BRACELET £225 ALEXANDER MCQUEEN AT MRPORTER.COM RING £280 GUCCI
THE DENIM PORTFOLIO
Long gone are the days when the “Canadian tuxedo” was an object of derision – doubling up your denim is a style decision that’s now as modern and progressive as Justin Trudeau. Jonathan Cheung, senior vice-president of design for Levi’s, is a firm fan. “I love the double-denim look and there’s an easy, cool way to pull it off,” he says. “Just choose contrasting shades between your jacket and jeans. Stick with a simple tee or sweatshirt underneath and you have a style I call ‘the Virgil’, after Virgil Abloh – the DJ, designer and founder of the Off-White fashion label. He does this look really well.” If that still feels a bit too “jean-suit” for you, Danielle Grantham, menswear buyer at Harvey Nichols, suggests that you “add a bold hype accessory, like a camo baseball cap or oversized slogan scarf”. This will help break up the swaths of indigo and give your look more of a street vibe. Which, let’s face it, is better than looking like you’re at a rodeo.
COAT £2,050 DIOR HOMME JACKET £209 SANDRO SHIRT £299 COMMAS AT MATCHESFASHION.COM TROUSERS £95 REISS NECKLACE £195 PEBBLE LONDON BANGLE £225 ALEXANDER MCQUEEN AT MRPORTER.COM BRACELETS £195 AND £395 BOTH TATEOSSIAN
GROOMING: KEVIN FORD USING DERMALOGICA | MODEL: KONAN HANBURY AT MODELS1 | PHOTOGRAPHER’S ASSISTANT: WILL MARSDEN
STYLE - 05/18
Patch of the Day “Denim and patching are a natural fit,” says Cheung. “It’s a practical means of repair, of course, but it’s also a form of customisation. You repair your jeans with patches and the jeans become more special. Denim is unique in that respect.” Taking this principle to the next level is boro, a Japanese style born of necessity (it means “ragged”), in which intricate patchwork textiles are created with multiple layers of contrast stitching and panels. This is all well and good if you happen to
live next door to an artisan needleworker from Tokyo, but for the rest of us, specialist Japanese denim brands are the places to look for a ready-to-wear solution. “Brands such as Chimala, Visvim and Kapital have all been incorporating patchwork and distressing into their collections,” says Kershaw. “Crucially, they do it in a way that feels both authentic and organic. Labels like these are the best way to test the water and introduce this idiosyncratic style to your existing wardrobe. The effect is modish without being too out there.”
JACKET £1,095 BELSTAFF VEST £30.50 HANRO SHIRT £195 BURBERRY AT HARRODS TROUSERS £150 G-STAR RAW BOOTS £380 ARMANDO CABRAL HAT £205 LAIRD & CO HATTERS LEFT HAND WATCH £3,390 TUDOR RIGHT HAND BANGLE £145 PEBBLE LONDON BRACELET £225 BOTTEGA VENETA AT MRPORTER.COM RING £115 DANIELLA DRAPER
SHIRT £280 3.1 PHILLIP LIM TROUSERS £40 H&M EDITION SHOES £180 OLIVER SPENCER WATCH £3,390 TUDOR BRACELET £225 ALEXANDER MCQUEEN AT MRPORTER.COM BRACELET £195 TATEOSSIAN
The White Stuff White denim has always been divisive, though it’s unclear why. Some say it’s impractical – but since when has style been about practicality? Others will rightly point to their dubious association with certain Love Island lotharios. However, thinking carefully about fit and silhouette will help you steer clear of such base connotations. “This season, white denim is best worn in looser, more relaxed
cuts,” says Rachel Morgan, Topman’s buying director. “Skinny cuts can look overly manicured in such a light hue, while a roomier fit somehow makes white jeans feel more nonchalant.” At Covent Garden’s denim mecca, the Real McCoys, store manager Max Sardi suggests softening the look by pairing “rawhemmed cropped denim with an engineer boot, deck shoe or classic leather loafer. All will provide a welcome hit of contrast and masculinity.” Chris and Kem, take note.
ALEXANDER MCQUEEN AT MRPORTER.COM, ALLSAINTS.COM, AMI AT MATCHESFASHION.COM, ARMANDO CABRAL AT MATCHESFASHION.COM, BELSTAFF.CO.UK, BOTTEGA VENETA AT MRPORTER.COM, BURBERRY AT HARRODS.COM, COMMAS AT MATCHESFASHION.COM, DANIELLADRAPER.COM, DIOR.COM, ZEGNA.COM, G-STAR.COM, GUCCI.COM/UK, HM.COM, HANRO.CO.UK, LAIRDLONDON.CO.UK, LOCKHATTERS.CO.UK, OFFICINE GENERALE AT HARRODS.COM, OLIVERSPENCER.CO.UK, PEBBLELONDON.COM
THE DENIM PORTFOLIO
STYLE - 05/18
Lower the Tone
JACKET £235 SATURDAYS NYC AT HARVEY NICHOLS SHIRT £85 ALLSAINTS VEST £30.50 HANRO TROUSERS £75 WRANGLER NECKLACE £320 GUCCI NECKLACES £115 AND £125 BOTH DANIELLA DRAPER LEFT HAND WATCH £3,390 TUDOR BRACELET £225 ALEXANDER MCQUEEN AT MRPORTER.COM RING £315 TATEOSSIAN RIGHT HAND BRACELET £225 BOTTEGA VENETA AT MRPORTER.COM BANGLE £145 PEBBLE LONDON RING £115 DANIELLA DRAPER
“Pastel denim is definitely the surprise hit of the season,” says Sam Kershaw, buying manager at Mr Porter. “It was particularly evident in Tom Ford’s spring presentation, which included numerous shades of pastel pinks, blues and off-whites. They might take some getting used to, but these soft, dusty hues are great for wearing during the warmer months. They feel so much fresher than dark indigos.”
Levi’s, too, has recently brought back many pastels from its archives, while Versace showed top-to-toe pastel pinks and blues in its SS18 collection. However, a word of warning here: what looks cool and ironic on the Milan runway could very easily translate as “naff ’90s boy band” on UK soil. Of course, for hipsters, maybe that’s the point. Either way, a good rule of thumb is to pair your pastel hues with darker shades in your get-up. You want to strike the right tone – not all of them.
01 0 Lon ngines Legend Divver £1,640
Save On Time
Sporting an elegant Milanese messh strap, the latest inca carnation of the 1960 Legeend Diver is one of the sharrpest aquatic timepieces on the market. The SuperLum miNova-detailed dial ensuures legibility, while its Super Compressor case meaans the ETA 2824/2 movvement is watertight in deepths of up to 300m. longines.com l
Precision spring-and-cog movements are justly considered the acme of horology and come at a premium. Now a handful of brands are making timeless watches that don’t require you to remortgage your house
It’s easy to be impressed by haute horlogerie – the “high art of watchmaking”. After all, its head-spinning price tags are ass mesmerising as the mechanical acrobatics its masterpieces perform. But even watch aficionados will acknowledge that overindulgence can be as unhealthy as it is costly. As François Thiébaud, the president of Tissot, once said: “The baker only makes cakes on Sunday – for the other six days, he must make bread.” Contrary to expectations, the financial upheaval of the past decade hasn’t significantly affected luxury spending. But what consumers have demanded is increased integrity, value and transparency in their timepieces – more artisan loaves, in other words, and less rich patisserie. The industry’s major players have responded positively, in part by plundering their archives for cleaner designs but, crucially, by making the prestige of mechanical movement more affordable. All of which are timely developments in our book. Here are Men’s Health’s picks of new mechanical wonders that deliver on quality without obliterating your life savings.
126 MEN’S HEALTH
022 Timex Marlin n £175 This slim manuaal winderr haas i movemennt, an east-Asian which – in defiannce of thhe b – gets staartlingly snobs close to Europeaan qualitty. b t look heere. But it’s allll about Timex is a long-eestablished h k and thiss US watchmaker 1960s revival is Don Draaper h h and d thro h ough. Thhe through typeface, meanw while, is ff a M Manhattaan straight off cocktail mennu. ttimex.co.uuk
03 Swaatch Sistem Incoognito £108 £ 08 One oof the least expensive Swiss automatic i movements is Sw watch’s Sistem51,, made and aassembled bl d entirely l b by robots ((which in itself makes for innteresting pub chat). But, being g Swatch, this is all aboutt the th ever-fashionable f hi bl mix-and-match aesthetic, underpinned by a kind of cool rarely found beyond the likes of Converse or Ray-Ban. swatch.com
S Y L E - 0 5 /1 8 ST
04 Farer Aqua Comp pressor Heclaa £1,095 British brands have h e been bee quick to capitaliise on our desire for well-built, fairly f y priced wristwear. Innspired db by the spirit of past eexplorers, London-based Farrer proves its worth with a juust-retro-enough diving bell ffor the wrist. It comes w with t S Swiss ss components, 300 0m water resistance and a sub b-aquatic style last seen in Thuunderball. d b ll. farer.com e com
Wind Up “Manually wind your automatic watch every few days when not worn to prevent lubricating oils from congealing” g g” Oliver Pollock,, founder,, LLuxury WWatch t h Repairs R s
06 6 Victorinox i i x Airboss Mechanic ec ical £1,675
05 Tissot i Herita i age a Visodate i e A i £4 Automatic 450 0 You’ll struggle too find a lower-priced, hand-asssembled p s Swiss mechanic mechanical al outside of a Tissot boutiique. Design g and practicality are perfectly wed in this mid-ccenturyy classic, with an iintricate yet robust meshh bracelet capped by a dayy-date display, which pays tribuute to Tissot’s breakthrough self-winding 50s. model of the 1950s tissotwatches.coom
Fold away thhe penknife associationss and Victorinox emerges as a formidable Swiss watchhmaker. The price tag might h seeem a touch high f inclusionn here, but that’s for before you ttake into account that it’s a meechanical, selfwinding g chroonograph – the h/ ime-telling stopwatch/t hybrid that every e watchmaker wants to perrfect. victorinox..com
PHOTOGRAPHY BY LUCKY IF SHARP | ILLUSTRATION BY POLLY LINDSAY | WORDS BY ALEX DOAK
MEN’S HEALTH 127
S T Y L E - 0 5 /1 8 HOW I GET DRESSED
Charlie Casely-Hayford The co-designer off mensw wear brand Casely-Hayford and stylist to thee likes of Nas and Sam mS Smith Men’s Health in i h ttalks lk M ’ H l h through h gh his hi morning i g routttine P PHOTOG GRAPHY G BY LUCKY IF SHARP |
WORDS BY SHANE C KURUP
II’ve trialled a few f braand ds but I find d the t e Braun u Series i 9 (3) ( ) achievess thhe closest, c , neatest shaave.. The effectiveness ff off the t blades is appare pp ent when you have unruly stubble stubb e likee mine. e
AADIDASS HYBRID 300 GGLOVES O S ££1100
7.43am 6am 6
I have a uniform, ass I don’t do t wantt to think about clothing in the morning. g It’ss built on suits like this m t s one o e (4),, from d our made-tom measure line.
PORTRAIT: RORY VAN MILLIGEN | SUGARRAYS.CO.UK, MANKIND.CO.UK, BRAUN.COM, CASELY-HAYFORD.COM, BREITLING.COM, CHRISTIANLOUBOUTIN.COM, MONTBLANC.COM
I go boxing in the morning several times a week at Box Clever Sports on Ladbroke Grove. It means rising early but it clears my head and offers a great cardio workout.
7.45am 5 I have a stack of black,, h and d grey Sunspell white T-shirts that work with h everything. Limiting myy choices makes things g d h easier. I don’t have to k complex l decisions d s make h I wake k up. when
6.05am My Adidas Hybrid 300 boxing gloves (1) offer superb protection and comfort. As with my daywear, I prefer clean, streamlined sportswear. Nike and Under Armour are my go-to brands.
MURDOCK AVALON SHOWER S O GGEL ££22
7.46am 6 m
CASELY-HAYFORD O SUIT £POA £ OA
My Philips Sonicare toothbrush is great. The tech behind it is amazing – it has an ultrasonic pulse, which helps to reduce plaque and makes your teeth feel squeaky clean.
Charliee C CaselyC yHayford H rd
7.24 am After training, Murdock’s Avalon Shower Gel (2) is like a tonic. The ginseng root extract wakes you up, while the aloe vera ensures that your skin feels well hydrated.
T London The designer d foounded his hs eeponymous label with la h hiss faather at the t e age of 22 ag
BREITLINGG NAVITIMER £6,130 ,
I desig gn my suits like tracksu t c suit bottoms – the trouser t rs are slim and croppe c pped, so they sit well over o my army boots. It’s lik hhow like w they wear them in i Peakky Blinders. I like the t conntrast of a sharp suit s witth battered boots.
7.48am In the summer, I swap my boots for trainers. I’m a bit obsessed with them – to the detriment of my relationship with my wife. My favourites are my Aurelien Tisse Serres by Christian Louboutin (5).
7.51am I like to finish up with a plain, white pocket square from the artisan London haberdasher Drake’s. What I like about it is its cleancut elegance. I’m very much a minimalist.
7.52am I wear a Breitling Navitimer (6) every day. My father had one when I was a child and I got one a few years ago. It’s the emotional attachment and the story, which inform the way we both design.
8am I always make sure I have my Montblanc Meisterstück (7) with me. It was passed down to me from my parents and is around 30 years old. I sketch with it and use it for taking notes.
My missus told me I should use some sort of exfoliator before shaving and, as usual, she was right. I use Collezione Barbiere by Acqua di Parma – it has an incredible scent.
MONTBLANC MEISTERSTÜCK FOUNTAIN PEN £600
Charlie’s Style Rules B RAUN SSERIESS 9 £3400 SSHAVER £3
I wear red socks everyy day. d It d develloped from wearing my Arssenal socks on days. Charvet is my matchh d favouriite brand. They’re d l e yet durable, and delicat also a calf-length – useful 6ft 6in. when you’re y
AURELIEN TISSE SERRE SHOES £895
011/ Smart Curation Consider whether each new piece works with ne thhe rest of your wardrobe. Yoou’ll have more scope if you can mix and match. yo
02/ Right Foot Forward If you want an easy way to change your look, try switching your shoes – they’re transformative, which is why I have so many.
03/ Multifaceted Merits An unstructured doublebreasted jacket is a great all-rounder. You can dress it up with a shirt and trousers, or wear it undone with a T-shirt.
MEN’S HEALTH 129
ONE IMPOSSIBLE CHALLENGE. FIVE DAYS TO TRAIN. GO
A Leap Of Faith
WORDS BY CLINT CARTER
Freestyle aerial skiing is one of the most iconic winter sports. It’s also one of the most dangerous, stupid pursuits for a journalist and novice to attempt. What could possibly go wrong?
PHOTOGRAPHY: CODY PICKENS
COLD FEET: THE GUT-CHURNING VIEW FROM THE TOP
MEN’S HEALTH 131
hen the rep tells me I won’t be allowed beyond the 10.5ft single ramp, I feel a little burned. I’ve come to the Utah Olympic Park, around 30 miles east of Salt Lake City, to learn to execute a backﬂip in ﬁve days. Though I’m an amateur and have never “caught air” before (at least, not intentionally), my eyes are set on the Mongo – the 22ft triple ramp that can launch a skier 50ft into the sky. It sounds like fun. To assist me, the park authorities have not only given me access to their million-gallon training pool, where I’ll be landing, but also assigned me a coach: Ashley Caldwell, the aerials gold medallist at the 2017 FIS Freestyle World Ski Championships. But as I look down at the 3ft ramp (“the Mini”) for my ﬁrst training jump, that burn gives way to relief. Even this kiddie version makes me lose my bluster, and my big-shot Mongo talk is swiftly silenced. My fear is real. Jets of air in the pool create bubbles that break the water’s surface tension, but impact can still sting. The single ramp I’m working up to will shoot me oﬀ at nearly 25 miles per hour, and even a good landing – skis down, smacking the water like a ﬂat-bottomed boat – could be a painful shock to my spine. A bad landing could result in a concussion. The best-case scenario isn’t great, either. The pool is unheated and the air temperature
FLIGHT CONTROL: A SUCCESSFUL DOUBLE BACKFLIP here is 10°C. I consider urinating in my wetsuit just to stay warm. Fortunately, I received highline training for last month’s Adventurist challenge. As well as improving my balance, that experience taught me how to deal with high-pressure situations by taking deep breaths and visualising success instead of panicking. So I ﬁll my lungs with air, steady my legs and launch myself down the runway. My speed builds until the descent ﬂattens out. The ramp tilts up and I feel myself sailing over the water. I celebrate by debuting my ﬁrst trick: air guitar. It’s worth precisely zero points in a competition, but it’s easy – and why not?
CONFIDENCE TRICK The jumps set a productive tone for my ﬁrst two days of training, which focus on adding speed, timing launches and bouncing on a trampoline to learn how to control my body while I’m in the air. I ﬂy down the ramp 29 times and endure a few face ﬂops and back ﬂops. My ﬁtness tracker later reveals that after repeatedly ascending to the top of the ramp, I’ve climbed the equivalent of 105 ﬂights of steps in two days. I emerge with pain in my neck and back, both of which are stiﬀ and sore from slamming into the water. To help me sleep at the end of the second day, I put a pillow under my hips to relieve my lumbar pain. The following day, I shadow Caldwell for some much-needed recovery work. Once I feel stronger, Caldwell green-lights my ﬁrst attempt at the
THE ADVENTURIST TRYING TO KEEP HIS HEAD ABOVE WATER
132 MEN’S HEALTH
Come Back Stronger “Even a good landing could be a painful shock to my spine”
Active recovery is key to bouncing back after training. Tschana Schiller of the US Ski & Snowboard Association has the right plan for you
PUMP THE PEDALS 10-15min Light aerobic activity – a short bike ride, say – increases your muscle temperature and gives you more mobility. “You want to go easy but still break a sweat,” says Schiller.
HIT THE FOAM 10min Foam-rolling muscles helps with soreness and speeds recovery. “Spend at least a minute on each group. Focus on sensitive spots,” says Schiller. If it hurts too much, start with a soft roller.
GO DEEP 10min Dynamic stretches, such as the pigeon pose, will help loosen your ligaments and muscles. Spend extra time on the sorest joints and muscles, as well as the muscle groups you use most.
MEN’S HEALTH 133
10.5ft single. “You’ll have to go faster and hit the ramp harder,” she says, warning that caution could hold me back. “Just ski conﬁdently!” she instructs me. I scour my psyche for what courage and self-belief I might possess, but fear slows me down. On my ﬁrst run on the single ramp, I leave the platform at a snail’s pace and topple like a cadaver into the water. Caldwell has a tip. “When I’m scared,” she says, “I dance.” Her advice is similar to what my highline trainers told me to do when my nerves were holding me back. I do a short, preposterous jig in my wetsuit and ski boots and, with my second run at the single, I ﬁnd momentum. On the third run, I manage a backﬂip, which prompts an involuntary pump of the ﬁst and a string of celebratory expletives. Then, as I swim to the edge of the pool, I stop to look back at the ramps. Teams from other nations regularly
OUR COLUMNIST GIVES HIS TRAINING A FRESH SPIN
travel to the Utah Olympic Park to train here, and one of the Australian aerialists is just coming oﬀ the triple ramp. He sails in a graceful arc over my head, ﬂipping three times and spinning before landing cleanly in the water. Then he swims to the edge and starts back up the stairs for another jump. No celebrations. No expletives. Just solid. It occurs to me that while I’m training for a trick, real athletes are training to become the best there is.
The real effort of climbing storeys – as captured by our columnist’s fitness tracker. The higher you go, the more you burn CALORIES
4,500 DAY 1
DAY 5 DAY 3
ON SOLID AIR I ask Caldwell for help with a double backﬂip – the logical next step. The extra spinning will require me to keep my knees tucked in for longer, she tells me. The landing will be harder.
She puts me back on the trampoline, straps me into a bungee harness system and has me performing backﬂips until I’m doing not only doubles but triples. On the ﬁnal day, the ramp is covered in snow. Before I can jump, I have to get down and scrape it clean with the edge of my ski. (Ironically, snow can slow you down.) When I’m in the air for my third jump, I can hear Caldwell yelling: “Pull! Pull! Pull!” It’s a reminder to hold my legs in tight, so I can spin fast enough to make it around twice. Then she yells, “Out!” I straighten myself just in time to land cleanly in the water. No celebrations. No expletives. Just solid.
“Fear slows me down. If I’m not fast enough, I’ll topple like a cadaver”
MEN’S HEALTH 135
THE MH DIRECTORY Look good and feel great with this selection of life-enhancing products
THE ULTIMATE CYCLING GARAGE FROM DURA Spring is almost here, so undoubtedly you’ll be dusting off your bike ready for the better weather – so why not seize this opportunity to transform your garage? Dura design and install beautifully organised garage interiors – with modular cabinets for general storage, a ‘clip-on‘ wall system for larger items, plus luxurious floor tiles and lighting to complete the room. For a FREE brochure call 0845 371 0048 or visit www.duragarages.com for some exciting ideas!
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Shreddies garments are the perfect solution for all flatulence related issues. Our discreet and stylish designs include an activated carbon panel which absorbs and neutralises flatulence odours. Shreddies range of garments include two styles of men’s underwear, pyjamas and jeans. Visit www.myshreddies.com Prices start from £24.
“My hair is so much thicker... less falls out in the brush,” @RissieBlog. Proven to give you thicker, faster-growing hair, It Really Works Vitamins are packed with 22 essential nutrients including biotin, vitamin A, C, D, and E, iron, zinc and a vitamin B complex proven to enhance the thickness and health of your hair. We’re the only brand to give you a 90-day money back guarantee if you don’t notice an improvement in the health of your hair. itreallyworksvitamins.com
HIT THE STREETS WITH OHMME! OHMME’s garments will provide you with the freedom you require to keep going, whilst looking stylish. The Cobra Bamboo T-Shirt (£38), 8 Limb Hoodie (£62) and Dharma Pants (£55) are hero products that will make you want to sweat. Use MH10 to get 10% off. www.ohmme.com
A BOLLOCK BALM FOR MEN... ...who care about their personal hygiene. Fresh Bollocks is a light, silky-smooth bollock balm that’s easy to use, fresh, fragrant and deodorising with no unsightly residue. An essential addition to modern man’s grooming routine. Available on Amazon. www.freshbollocks.com
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HENRY HERBERT TAILORS Henry Herbert Tailors are London based bespoke suit and shirt tailors. Using the finest fabrics from around the world to make perfectly fitting suits and shirts, quote the discount code ‘MensHealth10 ‘when booking an appointment at www.henryherbert.com
Gilchrist Watch Co. is home to an unrivalled collection of unique affordable timepieces. The strikingly minimal Mesh Chrono from Megir boasts a steel mesh band, precision stopwatch and calendar wheel at 4 o’ clock. 3 variations, £59. Shop at www.gwcwatches.com Quote MHMAY for 10% off, expires 30/4/2017.
MERCI MAMAN Say something special with the new Personalised Hammered Open Bangle (from £69) by MERCI MAMAN. Each piece of jewellery is hand-engraved with the name, dates or short message of your choice and delivered to you in a signature gift box. Handmade in London and available in sterling silver, 18K gold plated or rose gold. Visit their website at www.mercimamanboutique.com
When you need a boost before or after your workout, Vitonix brings you its innovative EAA and BCAA functional beverages. Packed with a scientificallyproven formulation of essential amino acids, vitamins and vegan and vegetarian friendly with nothing artificial added. Vitonix.co.uk
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ONE WORD ANSWER #44 QUESTION What unlikely tonic could douse the burn of legs day?
t’s an unspoken fact that there’s no more courageous display of faux-manliness than keeping your cool in the face of an incendiary chilli assault. That’s why UK sales of hot sauce are increasing year on year, why chilli challenges have become an online staple, and why brands release products with names that sound like horror B-movies. (Anyone for a splash of Grim Reaper Pestilence?) Beyond the bravado, however, the masochist’s condiment of choice could ironically be the best way to take the
pain out of your training. A splash of Tabasco could even make your graft in the gym a little less spicy. In a recent study conducted by São Paulo State University in Brazil, athletes took either 12mg of capsaicin – the key chemical compound in chilli – or a placebo pill, before hitting the squat rack. Scientists then tested the subjects’ ability to push through four squat sets, using 70% of their maximum weight. The results suggested that those who liked it hot were better able to withstand their trial by fire, pushing
25% more weight during their workout and finding it less strenuous. The effect has been attributed to reduced inflammation, as well as an interruption of the body’s pain signals. All of which means that, come legs day, you should make fiery eggs your preworkout snack. Season them with as many drops of Louisiana’s finest as you can handle, then devour precisely 45 minutes before your session – the amount of time it takes for capsaicin to reach peak concentration in your body. Think of it as a little pain now for a lot of gain later.
WORDS: SCARLETT WRENCH | PHOTOGRAPHY: BETH CRUTCHFIELD AT HEARST STUDIOS