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ER

CONTENTS

FEB

2017

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N

O

TH

V O C

82

TREADMILL WORKOUTS YOU MUST TRY

It doesn’t matter if it rains – keep fit indoors on a treadmill.

43

POLO TEES THAT DON’T LOOK “UNCLE”

70

It’s OK – they’ve back in vogue. Here’s how to wear them with style.

28

LUDI LIN’S NO-GYM HOTEL ROOM FITNESS REGIME

108 WAYS TO LIVE FITTER, HAPPIER AND LONGER

How does the Black Ranger stay fit while travelling?

36 6 POWERFOOD COMBOS Get the most out of your workouts with these culinary power-ups.

IN EVERY ISSUE 06 13 69 96

ED’S NOTE 10 ASK MEN’S HEALTH BULLETINS PERSONAL TRAINER EXTRAS!

2 FEBRUARY 2017

M E N S H E A LT H . C O M . S G

How to exit 2017 better than you entered it.

11

SEX: HOW MANY CALORIES DOES IT REALLY BURN?

Can you can actually lose weight from shagging?

ON THE COVER

PHOTOGRAPHY: CHARLES CHUA ART DIRECTION: JASON TAN HAIR: K.C. CHUA/W SALON USING AVEDA GROOMING: BENO LIM/W SALON USING TOM FORD MODEL: LUDI LIM STYLING: SHEH JEANS: EDWIN/TANGS WATCH: LONGINES RAILROAD


72 WHAT GIVES SPIDEY THAT SIX-PACK?

Crawling – and why it’s the new fitness trend.

52

32 FIX DRY HAIR FAST

BOAR DOWN ON FATIGUE

Tired of tedious chicken breasts? Our pulled pork bun is stuffed with muscle-fixing protein and energising vitamin Bs.

YOUR NO-GYM, NO-EXCUSES PLAN

There’s nothing quite like an outdoor workout on a sunny day.

Are you too advanced in years to take the plunge?

Got an issue with the scalp feeling like sandpaper? Read on.

86 75

HOW OLD IS TOO OLD FOR FATHERHOOD?

78 JOIN IDRIS ELBA’S FIGHT CLUB

The Hollywood star shares why he stays fighting fit.

84

REVOLUTIONARY RUNS

Race against your personal best with these state-ofthe-art shoes.

FEBRUARY 2017 3


GET IN TOUCH WITH US AT: menshealth.com.sg/connect

THE WORLD’S LARGEST MEN’S MAGAZINE RODALE INTERNATIONAL GROUP EDITOR-IN-CHIEF Caroline Ngui, nguislc@sph.com.sg

SVP, International Business Development & Partnerships Robert Novick

GROUP EDITOR Raymond Goh, raygoh@sph.com.sg

CHIEF EXECUTIVE OFFICER Loh Yew Seng, lohys@sph.com.sg

EDITORIAL

Strategic Planning Director Foong Seong Khong, foongsk@sph.com.sg

Executive Director, Business Development & Global Licensing Kevin LaBonge

Publishing Services Director Leong Tscheng Yee, leongty@sph.com.sg

Director, Business Development & Global Licensing Angela Kim

Editor Kelvin Tan, kelvtan@sph.com.sg Content Producer Mcken Wong, mckenw@sph.com.sg Executive Sub-Editor Leonard Lau, leonardl@sph.com.sg Senior Manager, Administration and Editorial Support Unit Juliana Chong, julianac@sph.com.sg Editorial Support Manager Alice Han, tayaha@sph.com.sg Senior Coordinator Munirah Abdul Rahman, munirahr@sph.com.sg

Corporate Communications Head Chin Soo Fang, soofang@sph.com.sg

Director,Global Marketing Tara Swansen

Vice-President, Human Resources Irene Lee, leebl@sph.com.sg

International Financial Manager Michele Mausser Administrative Assistant Shoi Greaves

GENERAL MANAGER Pang Lee Cheng, panglc@sph.com.sg ADVERTISING SALES Associate Ad Sales Director Kevin Foo

CREATIVE

Senior Account Manager Alan Lim

Art Director Jason Tan, jasontan@sph.com.sg

Account Manager Cheryl Tay

Associate Art Director Ashruddin Sani, ashdin@sph.com.sg

MARKETING

Senior Designer Pauline Tan, paulinet@sph.com.sg Chief Photographer Veronica Tay, verontay@sph.com.sg Executive Photographers Frenchescar Lim, frenchl@sph.com.sg Tan Wei Te, tanweite@sph.com.sg Winston Chuang, wchuang@sph.com.sg

Team Head Vicky Yong Digital Manager Serene Ong Assistant Manager Jasmine Koo

Photographers Darren Chang, darrenc@sph.com.sg Jasper Yu, jasperyu@sph.com.sg Vee Chin, veechin@sph.com.sg Vernon Wong, vernwong@sph.com.sg Zaphs Zhang, teolc@sph.com.sg

For sales and marketing enquiries, e-mail Agnes Seow: seowlke@sph.com.sg

Photography Assistants Angela Guo, angelag@sph.com.sg Sherman See-Tho, sseetho@sph.com.sg

Team Head Alice Chee, siewyuen@sph.com.sg

Editorial Support Executive Jacqueline Yik, jacyik@sph.com.sg

PUBLISHING SERVICES

Team Leader Lisa Yong, lisayong@sph.com.sg

CREATIVE SERVICES Director Ong Ting Nee, tingnee@sph.com.sg Editor Grace Chua, cshgrace@sph.com.sg Associate Editor Cadence Loh, cadencel@sph.com.sg Senior Writer Nida Seah, seahnida@sph.com.sg Assistant Project Manager Nurasyidah Abdul Razak, nsyidah@sph.com.sg Senior Art Director Neccol Woo, neccolw@sph.com.sg Associate Art Director Feng Ling, lingfeng@sph.com.sg Senior Designer Tham Siew Yee, thamsy@sph.com.sg

MEN’S HEALTH IS AVAILABLE ON BOARD SINGAPORE AIRLINES FIRST AND BUSINESS CLASS

4 FEBRUARY 2017

M E N S H E A LT H . C O M . S G

Men’s Health Singapore is published by SPH Magazines Pte Ltd under license from Rodale Inc., publisher of Men’s Health in the United States. All rights reserved. Title and trademark Men’s Health © Rodale Inc. No part of this publication may be reproduced in any form without the written consent of the publisher. Any views expressed by the Members of the Editorial Advisory Board in this magazine are their own and do not necessarily reflect the views of or is sanctioned by this magazine. Members of the Editorial Advisory Board do not, by virtue of their membership, endorse or support any product or service advertised or articles featured in this magazine. The articles in this magazine are for your information only. Do not substitute it for the advice of a qualified healthcare practitioner or professional advisor. Men’s Health Singapore is published by SPH Magazines Pte Ltd, 82 Genting Lane, Media Centre Level 7, Singapore 349567. Tel: 6319-6319, Fax: 6319-6055, E-mail: magmenshealth@sph.com.sg. Distributed by Circulation Department, Singapore Press Holdings Ltd. Printed by timesprinters, Singapore registration No. 196700328H. SPH Magazines registration no. 196900476M, ISSN 0217-8274, MCI (P) 035/05/2016 Distributed in Vietnam by XunhaSaba Corporation. Distributed in Hong Kong by Foreign Press Distributors Ltd. For back issues, e-mail circs@sph.com.sg. To subscribe online, visit www.menshealth.com.sg.

Editorial Director, Rodale International/ Director of Content, Rights & Photo Operations John Ville Editorial Director, Men’s Health and Women’s Health Laura Ongaro Editorial Director, Runner’s World, Bicycling, Prevention & International Branded Books Veronika Taylor Senior Content Manager Karl Rozemeyer Associate Editor Samantha Quisgard Production Assistant Denise Weaver

MH ADVISORY BOARD DR DERRICK AW MBBS (S’pore), MMed (Int Med)(S’pore), GDA (S’pore), MRCP (UK), FAMS (Dermatology), Consultant, University Dermatology Clinic, National University Hospital

DR JEAN HO MBBS (S’pore), MMed (S’pore), MRCP (UK), FAMS (Dermatology), Jean Ho Skin, Hair and Laser Clinic, Mt Elizabeth Medical Centre

VIDYA G. BHAT MSc, Nutrition & Food Science (India), Nutrition Consultant

DR EUGENE HONG C.J. MBBS, Dip ABAAM, MHSM Medical Director, Electro Hair Regeneration Centre, Camden Medical Centre

DR JASON CHIA MBBS (S’pore) MSpMed (Aust), Sports Physician, Head and Consultant, Sports Medicine and Surgery Clinic, Tan Tock Seng Hospital ASSOCIATE PROFESSOR CHIA SING JOO MBBS, FRCS (Edin), FAMS (Urology), Head & Senior Consultant, Department of General Surgery (Urology), Tan Tock Seng Hospital MITCH CHILSON Director of Strength & Conditioning, Evolve Mixed Martial Arts DR CHONG YEANG CHERN MBBS (S’pore), MMed (Family Med), Wellness Doctor AsiaHealthPartners DR CHUA JUN JIN MBBS (S’pore), FRCS (Edin), FRCS (Glas), Consultant Cosmetic and Laser Surgeon, JJ Chua Rejuvenative Cosmetic & Laser Surgery, Mt Elizabeth Medical Centre DR BENJAMIN CHUAH MBBCh, MRCP (UK), Consultant, Department of Haematology-Oncology, National University Cancer Institute

DR MARTHA LEE DHS (US), Clinical Sexologist, Eros Coaching DR NELSON LEE MBBS (S’pore), Masters of Medicine (Psychiatry), Grad Diploma Psychotherapy (Distinction), Medical Director & Psychiatrist, The Psychological Wellness Centre DR PAUL ONG JAU LUENG BA MB MChir MA (Camb), FRCP (UK), FESC, Senior Consultant, Interventional Cardiology, Device Therapy Department of Cardiology, Tan Tock Seng Hospital DR SEE HUI TI MB. ChB, MRCP (UK), FRCP (Edin), FAMS (Medical Oncology), Senior Consultant, Medical Oncology, Parkway Cancer Centre DR SAMUEL YEAK MBBS (S’pore), FRCS (Edin), FRCS, RCPS (Glas), FAMS (ORL), Head & Senior Consultant, Department of Ear, Nose & Throat, Tan Tock Seng Hospital


Global Editions/ EDITORS-IN-CHIEF Australia IAN COCKERILL

5 SKILLS YOU’LL HAVE MASTERED AFTER READING THIS ISSUE

Brazil SERGIO XAVIER Bulgaria VLADIMIR KONSTANTINOV China ZHOU SONG Croatia ROBERT FRKOVIC

THE SMALL DETAILS MATTER So you’ve planned an awesome Valentine’s Day for her. She walks in the door after a spa-and-shopping day paid for by your credit card, and asks you a loaded question: “Well… what do you think?” It’s a trick! You start scanning her like she’s a Spot the Difference game. Did she get a haircut? A manicure? A new purse? Is she wearing a sexy dress? Heels? Red lipstick? Admit it: We guys aren’t exactly known for our ability to notice small (but critical) details about women. Can you avoid offending her without magically gaining observational superpowers? It’s actually quite simple, according to psychologist and relationship expert Tracy Thomas. “What she really wants you to notice is the effort she puts into things,” she says. “It’s not necessarily the details – it’s the effort she puts into your relationship, into making herself look cute for you, and into making you happy.” If she’s standing there with an expectant look on her face, Tracy says you can’t go wrong with a comment on how much you appreciate the work she puts into your relationship. “Just say something like ‘I love how you always look amazing for me’ or ‘Thank you for putting so much effort into our relationship,’” she suggests. That ought to get you one step closer to what you really want – some good loving between the sheets. To that end, we’ve put together an awesome guide for Valentine’s Day sex. Make sure you read that. Have a great one.

Editor

France PATRICK GUERINET

P11

1

Germany MARKUS STENGLEIN Greece VASSILIS GEORGAKAKOS Hungary MÁTÉ PÁSZTOR

How Many Calories You’ll Burn From Sex.

India AROON PURIE Indonesia NINO SUJUDI Italy ENRICO BARBIERI

P28

2

Kazakhstan ANDREY MANUYLOV Malaysia JOHN NG Netherlands JAN PETER JANSEN Philippines ALLAN MADRILEJOS Poland KRZYSZTOF KOMAR

108 Ways To Live Longer.

Portugal PEDRO LUCAS Romania MIHAI GHIDUC

P72

3

Russia KIRILL VISHNEPOLSKY Serbia and Montenegro IVAN RADOJCIC Singapore KELVIN TAN South Africa JASON BROWN

Why Crawling Is A Great Workout.

South Korea SEUNG KWAN PAIK Spain JORDI MARTINEZ Thailand CHATCHAWIN UNHANUN

4

Turkey FATIH BÜYÜKBAYRAK Ukraine DMITRY PRIBYTKO United Kingdom TOBY WISEMAN

P52

Latin America FRANCISCO CUEVAS ARGENTINA

Fix Your Dry Scalp.

ARUBA CHILE COLOMBIA COSTA RICA

P43

The Art Of Picking A Polo Tee.

5

CURAÇAO DOMINICAN REPUBLIC ECUADOR EL SALVADOR GUATEMALA HONDURAS MEXICO NICARAGUA PANAMA PERU VENEZUELA

6 FEBRUARY 2017

M E N S H E A LT H . C O M . S G


NOW!

AT MENSHEALTH.COM.SG

The Best Warm-up Exercises For Your Shoulder You might have experienced this: getting injured or not being able to do your best reps when performing an upper-body workout. The problem may actually lie in your warm-up routine. Do this before your next upper-body workout to stay injury-free, as well as maximise your performance. www.bit.ly/shouldermh

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Sign up for our newsletter when you register to be a member on Menshealth. com.sg and receive free expert advice and tips delivered straight to your inbox. Each week, you’ll learn how to upgrade your muscle gains, look like a million bucks and get the girl. www.bit.ly/1YHEeSA

8 FEBRUARY 2017

M E N S H E A LT H . C O M . S G

Here’s what you should do in order to boost your push-up numbers when you take the IPPT.

www.bit.ly/trainpushupmh

PHOTOS 123RF.COM

Those first several months of a new marriage are bliss: You’re having sex once, twice, three times a day. You’re having crazy sex, public sex, hair-pulling sex. It’s orgasm after orgasm and your brain is oozing those endorphins that make you feel in love and utterly alive. And then it comes to a screeching halt. Here’s why and how to turn it around. www.bit.ly/nothavingsexmh

IPPT: HOW TO TRAIN FOR THE PUSH-UP STATION

TEXT SHAMUS SENG

5 Reasons She’s Not Having Sex With You

MH Video


ASK MEN’S HEALTH LIFE’S QUESTIONS ANSWERED

IT’S A HARMLESS PHENOMENON — AND IT MIGHT EVEN HELP YOUR JOINTS GLIDE AS YOU MOVE.

– J i m my

10 FEBRUARY 2017

M E N S H E A LT H . C O M . S G

N

PHOTO MASTERFILE

ALL MY JOINTS CRACK WHEN I GET OUT OF BED. AM I JUST GETTING OLD?

Not to worry, it’s only your joints preparing for the day ahead. As you move during the day, bubbles form in the fluid that lubricates your joints, says Greg Kawchuk, a professor of rehabilitation medicine at the University of Alberta. When they collapse, you hear them pop. It’s a harmless phenomenon – and it might even help your joints glide as you move. Now if a joint cracks every time you move it, that’s different. It could be a tendon snapping


GET MORE ANSWERS TO LIFE’S QUESTIONS AT MENSHEALTH.COM.SG/ASK-MH

then decide whether it’ll stay frozen for purchase or be thawed and presented “fresh” by the retailer. Nutritionally, there’s not much difference between the two. As for taste, the majority of people in a Japanese study either favoured frozen fish or couldn’t tell the difference between fresh and frozen. Bottom line? Buy it in any form, but just eat it. I HATE STRETCHING. IS THERE ONE MOVE I CAN DO THAT WARMS UP EVERYTHING? – Jordan The trouble when you start working out is having the discipline to warm out before exercise, since you’re raring to get started. For an easy one, try the reverse lunge to hamstring stretch. “It stretches your hips, hamstrings and lats, and activates your glutes” – key areas to prep before any workout, says Kevin Larrabee of Mike Boyle Strength and Conditioning. To do it, stand with your feet together. Step back into a

YES? against a bone as a result of an injury, a change in your workout routine, or a muscle imbalance. Finally, if every pop is painful, talk to your doctor. It could be a sign of arthritis. IS FRESH FISH ANY HEALTHIER THAN WHAT I CAN GRAB IN THE FROZEN FOOD AISLE? – Harry The cold, hard truth: It’s all pretty much frozen. Commercial fish operations flash-freeze their catch – often right on the boat – before sending it to distributors, who

NO?

MAYBE?

reverse lunge and raise your arms overhead, stretching your lats. Place your hands on each side of your front foot, raise your hips, and lift your front toes, stretching your front hamstring. Drop your back knee, stretching your back hip. Return to the start. Repeat on the other leg. IS INTERVAL TRAINING BETTER THAN LONGDISTANCE RUNNING FOR BURNING BODY FAT? – Sean Long-distance running is a great workout. The trouble is how much time it takes. A tip for time-poor men: While steady-state cardio packs plenty of performance benefits, high-intensity interval training (HIIT) smacks your fat stores hardest. In an East Tennessee State University study, those on an interval training regime lost 2 percent body fat, while men who slugged on the treadmill saw no change. HIIT also burned more calories in the 24 hours post-workout. Reclaim your mornings.

LEGAL EASE IS THERE LEGAL RECOURSE IF SOMEONE DISPARAGES ME ON SOCIAL MEDIA? – Peter You may be able to sue for defamation, says Samuel Seow, managing director of Samuel Seow Law Corporation. In the case of an individual posting offending statements online or on social media, libel could have been committed only if the statement must be defamatory in nature, refers to you, and published to a third party. However, if the statement is proven to be true in substance and in fact, there is the issue of defences, which can defeat the defamation claim. Do you have a question about the law that you want to find out? Please send it to us at magmenshealth@sph.com.sg. The legal information here does not constitute legal advice. You should always consult a lawyer for the professional assurance that our information, and your interpretation of it, is appropriate to your particular situation, before you commence any sort of legal action. We are not liable if you fail to do so.

NO.

DOES AN ACTIVE SEX LIFE COUNT AS A WORKOUT? – Greg

Unless you’re swopping dessert for – nudge, nudge – “dessert,” sex won’t impact your weight. The New England Journal of Medicine reports that the average session lasts six minutes and burns 21 calories. You’ll need to work on your stamina.

FEBRUARY 2017 11


SINGAPORE’S NO.1 MEN’S MAGAZINE

www.menshealth.com.sg

100% USEFUL!

THE ULTIMATE GUIDE FOR THE MODERN, SAVVY AND ACTIVE MAN FITNESS • WEIGHTLOSS • NUTRITION • SEX & RELATIONSHIPS • STYLE & GROOMING • HEALTH


MAKE GOOD HEALTH AN INSIDE JOB

Endurance training is now proven to be the most effective cure for excess visceral fat. A recent study by Obesity Reviews found that while two to six months of endurance training has little effect on your weight, it reduces internal fat by as much as 6 percent. This slashes your risk of heart failure no matter how many kilos you’re carrying. If your waist-to-hip ratio is above one, chest and guns simply won’t cut it. To tackle the issue at heart, you need to push hard enough to put your body in the fat-burning zone.

PHOTO MASTERFILE

STEP UP YOUR CARDIO TO STAND THE TEST OF TIME.

FEBRUARY 2017 13


HEALTH

STEP UP YOUR BALL GAME

There’s no use bemoaning your lack of skinny genes – only 1 percent of overweight people can. While research in Nature Communications found that a mutation in the MC4R gene causes intense cravings for fatty food, only one in 100 are believed to have it. In other words, your body is in your hands.

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ILLUSTR ATIONS 123RF

IS FAULTY GENETICS TO BE BLAMED?

PHOTOS MASTERFILE

Learn to love basketball. The constant up-and-down court activity can help you reach and sustain 90 percent of your maximum heart rate, say scientists in Spain. In the study, guards and forwards logged the fastest and farthest runs. But you weren’t planning to play centre anyway, right?


8

BURN OFF YOUR CANCER RISK

Researches from Henan University found that a combination of capsaicin (the compound that gives chilli its kick) and 6-gingerol (a chemical in ginger) binds to cellular receptors related to tumour growth, curbing your odds of illness. With a bottle of Sriracha’s chilli-ginger on hand, you can consider this news carte blanche to keep covering your breakfast, lunch and dinner in a lattice of red sauce. We certainly will.

THE PERCENTAGE HIGHEST ODDS YOU’LL CATCH THE FLU IF SOMEONE IN YOUR HOUSEHOLD IS INFECTED. YOU CAN CUT YOUR RISK BY WASHING YOUR HANDS OFTEN. SOURCE: TRENDS IN MICROBIOLOGY

LIVE LONGER BY READING ON COMMUTES

GET YOUR GROOVE ON

In a 10-year study of some 48,000 adults, researchers linked moderate-intensity dancing with a lower risk of dying from heart disease. It may mimic high-intensity interval training, says study author Dafna Merom. Dancing may also stave off depression, ease stress, and save you from social isolation, all linked to heart disease. Shy? Go with simple moves, and lighten up. No one’s laughing at you.

THE PICTURE OF MENTAL ILLNESS

Men can be reluctant to admit they’re depressed, let alone ask for help. But social media may provide clues. Researchers have tapped technology to identify signs of depression in Instagram posts. Dark colours, low light and frequent posting were among the red flags. If your pal’s social media signals worry you and he seems tired or irritable, or has lost interest in a hobby, invite him over. Then suggest he see a doctor if he seems depressed. Or you can report any posts that suggest self-harm: Instagram will send your friend an anonymous message with support resources.

You don’t need us to tell you that reading this publication is good for you. But it turns out that simply burying your head in your favourite magazine (or book even) can add valuable chapters to your lifetime. A study published in the journal Social Science and Medicine examined the reading patterns of 3,635 people aged 50 and over. On average, regular readers were found to live almost two years longer than the less literary. They also displayed improved cognition and a lower risk of dementia, leading to an improved quality of life far into their retirement years.

FEBRUARY 2017 15


WHERE SUGAR BOMBS HIDE

0

The average guy consumes around 22 teaspoons of sugar a day – way more than the nine-teaspoon limit set by the American Heart Association. Halve that and you’ll trim plenty of calories and shield yourself from diseases linked with being overweight, says Men’s Health nutrition advisor Mike Roussell. So make the swops below.

FRUIT

SANDWICH

DRINK

THE BOMB

SUGAR BOMB RED BULL You’ll need an awful lot of energy to fight off the 39g sugar salvo in 350ml of this caffeine blast. Might as well eat four Krispy Kreme cinnamon sugar doughnuts. Yup, less sugar.

SUGAR SWOP

>

SUGAR SAVED

STARBUCKS UNSWEETENED ICED COFFEE Pick up a bottle, pour it over ice, and that’s it. Red Bull Sugar-free? Not a smart swop. Sugar substitutes may stoke calorie cravings, recent research suggests.

2.75 TEASPOONS

GOODBYE SATURATED FATS

SUBWAY FOOTLONG SWEET ONION CHICKEN TERIYAKI To sabotage your afternoon, have 32g of sugar at lunch. Much of that is swimming in the sauce, but at least 9g is in the bread.

>

SUBWAY OVEN ROASTED CHICKEN SALAD Forgo the bread and sauce and you’ll consume a mere 6g of sugar. If you can’t eat vegetables without dressing, ask for a little oil and vinegar.

6.5 TEASPOONS

V8 V-FUSION TROPICAL ORANGE A 240ml bottle has the juice of 127 grapes, 2¾ sweet potatoes and half a tomato, the label proudly proclaims. Great! But no fibre and 25g of sugar. Ugh.

>

REAL FRUIT Fibre, especially the soluble kind found in fruit, helps regulate your blood sugar, not work against it. Plus, unlike a fibre-free juice, real fruit sticks with you and prevents hunger.

4 TEASPOONS

Call it fibre power. People who ate at least three servings

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M E N S H E A LT H . C O M . S G

of wholegrains a day were less likely to die of heart disease or cancer than those who ate none, a 2016 study in Circulation found. Wholegrains

offer nutrients that may delay conditions that could lead to disease, and the fibre fills you up. (One serving is ½ cup cooked hot cereal.)

Reducing your intake of saturated fats can help you lose weight faster, though not for the reasons you’d think. A study in the journal Frontiers In Cellular Neuroscience found that a diet high in sat fats triggers brain changes that make it harder to regulate your food intake. Redblooded appetite? There’s no need to sacrifice pleasure of the flesh. Balancing your rack of lamb with the unsaturated fats in nuts and fish will keep your appetite in check. You’d best buy kitchen scales just in case.

PHOTO 123RF

HOLY WHOLEGRAINS!

THE PERCENTAGE INCREASE IN VOLUME OF READY MEALS SINCE THE MID-1990S. S O U R C E : B R I T I S H H E A R T F O U N D AT I O N.


HOW DEEP SHOULD YOU SQUAT? Start on all fours with your knees about 10cm apart and lower back naturally arched. Slowly push your hips back until you feel movement in your lower back (a sign that you’re losing that arch). Return to the start. Spread your knees wider and repeat. Keep going until you find the position that allows the deepest range of motion without any change in your lower back. Try it again with your feet angled out to see if you can go even deeper. Apply that position to your squat. USE THIS HIP ROCK-BACK TEST TO FIND OUT

CORRECT

WRONG

18 FEBRUARY 2017

M E N S H E A LT H . C O M . S G

WHEN SHOULD I HIT THE GYM?

If you’re sweating it out to no avail, try delaying your morning smoothie. In a Belgian study, men who hit the gym before breakfast burned more fat and avoided weight gain, even when increasing their calorie intake. It’s the fastest route to victory.


WORK-SHY WEIGHT LOSS SHED A WHOLE LOT OF FAT IN A FRACTION OF THE TIME. 1/ Early Burden Wake up and haul yourself onto a stationary bike. Warm up with a two-minute slow cycle to prep for minimal effort. 2/ Sweat It Out Pedal like your snooze button depends on it for 20

The approximate number of kilometres to run each week for ideal bone strength.

seconds, three times, with a twominute recovery between bursts. 3/ Back To Bed Cool down for three minutes, and in a grand total of 10 minutes (only 60 seconds of which required any effort), you’re done.

THE SECRET TO STRONGER ARMS YOU CAN TAKE THE FAST TRACK TO A NEW SET OF BICEPS AND TRICEPS WITH JACK LOVETT’S INTELLIGENT TRAINING HACKS.

HOLD YOUR OWN π Before you even think about bulking out your biceps, first you need to work on your grip. If your grip fails before your strength, you won’t be able to lift big enough to trigger hypertrophy. Give yourself a boost by adding weighted carries to your routine. MECHANICAL ENGINEERING π A mechanical drop set is a guaranteed shot in the arm. Start with a steep preacher curl (stand and lean over the pad). Lift to failure, then switch to a sitting 45-degree preacher curl. Finish with standing barbell curls to failure.

SOURCE: JUAN DEL COSO, CAMILO JOSE CELA UNIVERSITY

FEEL THE FORCE π Sit at your desk, lift your arm overhead and clench your biceps. Make a note of the tension and shaking. It’s easy to perform the movement of an exercise without recognising the feeling of an exercise. But only by understanding that sensation can you maintain the muscular tension that sparks growth. Next time you curl, chase that feeling with every lift.

RAMP UP YOUR RUNNING SPEED PHOTOS MASTERFILE

Signed up for a 5K this month? Max out your indoor training by running two-minute sprints on a treadmill set at varying inclines. Here’s a weekly plan from trainer James Ferris. WEEK

1

2

3

4

5

6

INCLINE

5%

6%

7%

8%

9%

10%

REST

4:00

4:00

3:00

3:00

2:30

2:30

REPS

6

8

6

8

10

12

FRIDAY NIGHT SPECIAL π For a pre-party pump, try strength coach Christian Thibaudeau’s “multi-hold” set. Lying on a bench, perform 12 to 15 skull crushers, then hold for 20 seconds when your forearms and upper arms are at 90 degrees. Next, do eight to 10 reps, then hold for 15 seconds. Then do six to eight reps with a 10-second hold. After this, finish with a set to failure. The rush of blood to your muscles will fill your sleeves for hours.

FEBRUARY 2017 19


WEIGHT LOSS KILL THIS BEDTIME HABIT

POP OUT KILOS

That glass of wine before bed can disrupt your sleep cycle and make you gain weight. “There’s a problem with sleep and alcohol – you’re going to end up waking up in the middle of the night and not get good sleep,” says sleep and weight loss expert Dr Peter LePort. Research has suggested that getting insufficient sleep may interfere with your hunger hormones and make you more likely to crave (and consume) unhealthy foods. So anything that messes with your sleep can sabotage your weight loss efforts.

Popcorn isn’t a harmful snack. At just 30 calories per cup, you could have three or four cups of popcorn and still reach your weight loss goals, says nutritionist Ilyse Schapiro. “Plus, popcorn is high in fibre, which makes it an appetite-suppressing snack,” she says. Just steer clear of the butterdrenched, super-salty movie theatre popcorn and pop your own kernels, says Ilyse. You can even get fancy by giving your homemade popcorn a spritz of olive oil and a dash of pink Himalayan salt, she says.

STEADY AS HE GOES

20 FEBRUARY 2017

TOO COLD FOR COMFORT

Many offices blast the air-con – and your body’s response to cold temperatures is to “adapt by laying down fat for insulation,” says Alan Hedge, a workplace design researcher at Cornell

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University. He estimates that this could add 1kg a year, even if you don’t eat a single extra calorie. The fix? Dress for the weather inside, not the weather outside. Slip on that cardigan if need be.

# THE RANKING OF BEING OBESE OR OVERWEIGHT AMONG PREVENTABLE CAUSES OF CANCER, AFTER SMOKING AND EXCESSIVE DRINKING. SOURCE: CANCER EPIDEMIOLOGY

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Reliability has its rewards: A new study from the UK suggests that consistency at breakfast may help you stay slim. The researchers found that people with the most day-to-day variation in the calorie counts of their morning meals were 90 percent more likely to have large waists – 40 inches and up for men. Maintaining a steady routine may help stabilise blood sugar levels, which can prevent overeating at other times.


HOT WOMEN, HOT PROBLEMS Science confirms it: Hot women really do make us stupid. In a BMJ Open study, men said they’d be less inclined to wear a condom with a woman they thought was hot. Even more stupid: Knowing she probably has an STI doesn’t matter; guys are still less likely to put one on. This may stem from an evolutionary drive to reproduce with attractive women, scientists speculate. Careful: Her hotness doesn’t make you immune to STIs.

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LACK OF MORNING WOOD

You’re 37 and no longer wake up with an erection. Should you be worried? Hard luck, old boy. Morning glory is an indicator of good sexual function, so you’re right to query your diminished standing. “You’re at the age when morning erections do become less frequent,” says Dr Tobias Kohler, a professor of urology. “But even so, if the problem persists for more than three months, you should investigate.” In terms of prognosis, it may well depend on how you sleep: Precornflakes erections usually occur during REM, so it might be that you’re waking up in another stage of slumber. Stress, antidepressants and even painkillers can sap morning wood too, so if you’re popping too many

aspirin or suffering at work, you may well have your answer. Long-term flops, however, can point to more serious conditions such as diabetes, hypertension or heart disease. If it’s been a good while, you’d better ask the doc what’s not up.

5 The average emotional pain rating for men after a break-up (with 10 being the most unbearable). SOURCE: EVOLUTIONARY BEHAVIOURAL SCIENCES

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GROOMING BENO LIM/W SALON USING TOM FORD

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VIDEO Catch Ludi Lin demonstrate the no-gym hotel room workout. Check it out on our digital edition. Download Men’s Health Singapore now on the Magzter app.

NUTRITION GUY WISDOM STYLE GROOMING H E A LT H SEX COUPLES


THE ART OF TENACITY

LUDI LIN, STAR OF THE NEW POWER RANGERS REBOOT, SHARES HOW HE MOVED FROM A MEDICAL CAREER INTO MOVIES.

S Succeeding in Hollywood really has myriad routes. For some, theirs is paved with stardust; for others, it can be a slightly more long and winding route. Born in Fuzhou, China, Ludi was sent abroad to boarding schools in Australia, where he spent the bulk of his youth. In his final year of high school, he emigrated to Canada, where he graduated and entered the University of British Columbia to study theatre performance. That’s par for the course for most actors. But then he added a bachelor’s in dietetics and further studies in medicine. The 29-year-old shares with Men’s Health some life lessons learned along the way, and what it takes to find, and reach, your personal life goals. Was being an actor always something you wanted to do from the start? I’ve got a really traditional mother. I had a choice between being a lawyer and a doctor, but unbeknownst to her, I wanted to follow in her footsteps – she used to be a traditional Chinese opera singer and actress. That’s what got me signing on for that

theatre performance course. When she found out, she said that I’d better get a “real” degree afterwards. That’s why I chose medicine, and dietetics, which I have a personal interest in as it’s about nutrition and how to eat right and live right, and then med school after. But after two years, I just couldn’t forget about acting. So I quit med school to pursue my dream. Of course, I had to kind of get that past my mother – she’s your typical Asian tiger mom. Wait, no, she’s also a tiger dad, a tiger goddess. That’s how hardcore she is. But that is amazing for me as her strength is a real inspiration. How do you look at all that now in hindsight? I actually understand her now; she sacrificed a lot to bring me up. She’s such a unique person, and the strength of her beliefs helped make my life better. She put everything behind her – career, relationships and our family – and immigrated out of China just to give me and my sister a better shot at a good future. You were born in Fuzhou, moved to Hong Kong at four, and then went to Australia at nine. Then at 17, you moved to Canada. When I look back now, they were all valuable experiences. But at that time, it felt like I was a child living in a Slumdog Millionaire story – it was a bit like being a vagrant, shifting from place to place and never really settling down roots. But I stayed with a lot of wonderful people – homestay families in Australia – which helped grow my command

of English. And now I can do Australian, American and British accents! What kept you going at acting after dropping it for a while? I had a really mean drama teacher in high school, and she turned me off acting. But the hunger pangs didn’t go away despite her best efforts. She was really the kind of teacher that sucked all the soul out of learning and our creative minds. But after I dropped out of medical school, the desire for acting just didn’t go away. I started doing American TV roles, and those old acting lessons came back. I began diving into roles, and in a certain way I like how Daniel Day-Lewis gets when he takes on roles – he completely immerses himself. The only thing I can seem to do is compartmentalise it all. I don’t take the role back home with me, and mentally return to the person I really am. But I am starting out in my career, so who knows? Maybe some day I’ll have a role that makes this harder. What’s the most important advice you’ve ever been given? In the midst of all that, I went backpacking for two years and received this pearl of wisdom: Most of your learning in life is outside of school. I love the idea of a gap year after university. I went to Mongolia, China, Southeast Asia, Fiji and Argentina. Every single day was an adventure. I ate insects in Thailand, got into trouble in Laos – these experiences change you, and there’s no way you won’t be a better man after it all. And they’ve served me well in Hollywood. If you want to be a good chef, you need to eat a lot of things, and in that same way to be a good actor, you need to have a wide variety of experiences to call upon. And that spirit of lifelong learning, I think, is the best advice I can give your readers as well.

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GUY WISDOM

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YOU’RE EATING POORLY OR NOT ENOUGH. Skimping on lunch can lead to overeating at night, and graband-go meals can be nutritionally lacking, so you crash later on. The Fix Pack a healthy combo of protein, carbs and fat for energy, says dietitian Christopher Mohr. Roll up leftover rotisserie chicken and avocado in a wholewheat wrap. Munch on bell pepper and carrot slices, and pack an apple too.

YOU DON’T USE THE BREAK TO DO WHAT YOU LIKE. If you’re not in the mood to, say, join your colleagues for lunch, then doing that won’t be as relaxing as clocking alone time (and vice versa), studies show. It may actually fatigue you. The Fix Engaging in an activity you enjoy will help alleviate work stress and improve your wellbeing, research shows. If that means escaping to your car for some sports radio downtime, go for it.

YOU MISS YOUR MIDDAY WORKOUT. You’re also missing out on the brainboosting benefits of increased blood flow, says trainer Craig Ballantyne. The Fix A 15-minute circuit can be as effective as a longer, more moderate routine. Do this four times: prisoner-style reverse lunges (30 seconds per side), pause push-ups (pause at the bottom and top) for a minute, and side plank (30 seconds per side). Rest for one minute.

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YOU SCOFF YOUR FOOD AT YOUR DESK. Sitting all day has been linked to heart disease, diabetes and premature death. Aim for at least 30 minutes of moderate activity five days a week. Lunchtime is perfect for that! The Fix Take a walk. It’ll leave you more productive, enthusiastic and relaxed, studies suggest. If you must work, schedule walking meetings. Research shows that they fuel creative thinking.

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POWERING THROUGH YOUR NOON MEAL MAKES YOU LOOK PRODUCTIVE, BUT YOU END UP TIRED AND STRESSED. SO TAKE A BREAK AND AVOID THESE MISTAKES.

TEXT MEGAN DITROLIO

PACK YOUR LUNCH HOUR


BROUGHT TO YOU BY USANA

preventable and reversible. “Cellular resilience is the key to avoiding the negative consequences associated with molecular stressors that our bodies are faced with everyday,” says Dr Kevin Spelman, executive vice president of research and development at Usana. “Enhanced cellular resilience nurtures our bodies and promotes long-term cellular health, giving our bodies the ability to adapt and maintain good health as we age.” In fact, Usana’s newest supplement system, Cellsentials (www.usana.com), is created to provide a micronutrient solution to nourish, protect and renew cells for optimal cellular function. Not only that, it harnesses its Incelligence technology to help signal cells to elicit the body’s natural clean-up process. For other cases, being overweight for example, you can lower your inflammation risk by dropping a few kilos. Cutting back on sweeteners like highfructose corn syrup is another critical step in the battle against inflammation.

The Invisible Health Condition You can’t see it or feel it, but chronic inflammation is real.

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S Scan the obits and you’ll see the usual suspects listed as causes of death: heart disease, cancer, stroke and complications from diabetes. What you won’t read about is chronic inflammation – a deep-body immune response that medical researchers are beginning to recognise as the underlying reason we develop these deadly conditions. WHAT THE HECK IS INFLAMMATION? Chances are you’re already familiar with acute inflammation. This is the redness, heat and swelling of a gum infection or a

hammer-meets-thumb injury. These reactions are triggered by the flood of white blood cells summoned by your body to surround and protect the wound. Chronic inflammation is different. It happens when the white blood cells produced by your body to fight off infection don’t retreat. Instead, they attack healthy tissues and organs. “Our own defences literally bombard us with friendly fire,” says Dr Peter Libby, a cardiovascular specialist at Harvard Medical School who studies inflammation. When chronic inflammation runs high, you’ll start to see problems wherever you’re genetically weakest. If that’s your arteries, you get heart disease. Your joints? Arthritis. Your brain? Alzheimer’s disease. And so on. The good news is, you can stop chronic inflammation, and when you do, you’ll have a better

chance of avoiding the most common causes of early death. So far, the work suggests that our modern lifestyle and diet are overwhelming our primordial immune system. People are not getting enough of what they need to adequately support their bodies’ natural protective and renewal processes. Also, living longer means more opportunities for age, genetics and bad habits to affect our organs and arteries. Your body interprets these stressors as trouble, and calls out the cavalry of white blood cells, setting in motion a cascade of chemical reactions that can destroy healthy tissue. HOW CAN WE COMBAT THESE STRESSORS PROPERLY? Much is still unknown, but physicians and researchers do believe chronic inflammation is

THE GOOD NEWS IS YOU CAN STOP CHRONIC INFLAMMATION.

“Lifestyle is crucial. So things like exercise are extremely important in keeping overall health,” says Dr John Cuomo, executive director of global research and development at Usana. “Try to eat a variety of different foods, and don’t get too much fat in your diet, or too much refined sugars. Whole foods with exercise and supplementation is key.” To find out more about Cellsentials and Incelligence technology, please visit www.usana.com.

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COUPLES

THESE ACTIONS MAY SEEM SMALL, BUT SHE APPRECIATES THEM THE MOST.

TEXT JEN GLANTZ

7 REALLY SIMPLE THINGS TO MAKE YOUR PARTNER HAPPY

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GIVE HER PERSONAL SPACE “It’s hard to go from living alone to living with another person, especially since our new apartment is tiny. When I just need some space, I never have to ask for it. He always senses it and goes out for a walk. I know that living together will just keep getting easier.” – Connie, 27

W Whether you’ve just started dating, or she doesn’t flinch anymore when you fart, chances are the moments that make you appreciate your relationship aren’t grand romantic gestures. It’s the little moments that mean the most, says Jennifer Freed, a relationship and family therapist. For ideas, we turned to seven women who are happy in their long-term relationships. Here’s the No. 1 thing their partners do to make them swoon. LEAVE HER NOTES “My husband and I have been married for more than five years, and we dated for six years before that. You would think that our relationship would be boring by now, but he reminds me he loves me by writing love notes and putting

them in my lunch bag each day. I usually make my lunch before going to bed and somehow he always sneaks it in.” – Denise, 38 MAKE HER LAUGH “I’ve been with my boyfriend for two years, and still get a good laugh from the videos he sends me of himself via Snapchat. And it’s not even like he’s trying to make me laugh. I just love him so much that I crack up out of adoration.” – Kelly, 26 MAKE OUT WITH HER “We have been married for 10 years and every night our bedtime ritual is to make out like we’re teenagers. We’ve done this on nights when we were incredibly tired and when we were mad at each other. It’s the best. It’s a good reminder of how amazing our relationship is.” – Wendy, 36 LISTEN TO HER “When something is bothering me, my boyfriend never fails to give me his full attention. He puts his handphone down and actively listens to me speak. That shows me how much he cares about me.” – Jackie, 31

LEAVE THE TOILET SEAT DOWN “My boyfriend lives with three guys and reminds them to keep the toilet seat down when I’m visiting. It makes me laugh because I never asked him to do that, but he just goes above and beyond to make me feel comfortable.” – Erin, 25 CALL HER MUM “My husband calls my mother every week. He has such a good relationship with her and always calls to check up because she’s older and lives alone. It reminds me how much of a caring person he is.” – Hilary, 37

WHEN SOMETHING IS BOTHERING ME, MY BOYFRIEND NEVER FAILS TO GIVE ME HIS FULL ATTENTION.

Checklist: Are You Really Perfect For Each Other? THE PERFECT PAIRS TEND TO HAVE THESE THINGS IN COMMON.

Scientists and researchers have spent years studying happy couples to find out what exactly keeps them on the same page, no matter what. While there’s no foolproof guide to the best relationship, here are a few traits that tight couples seem to have in common: 1. YOU’RE BOTH BUSY BEES IN THE BEDROOM It’s no secret there are a lot of benefits to getting it on with your partner. A sociology study at the University of Colorado found couples who reported having sex at least two to three times a month were 33 percent more likely to report a higher level of happiness than those who rarely strip down. 2. YOU’RE FRIENDS FIRST It could easily be said that the key to a successful relationship is to start with a strong, balanced bond. Researcher John Gottman found that couples who shared a deep, abiding friendship were also highly satisfied with their levels of sex, romance and even passion. 3. YOU SHARE SIMILAR DRINKING HABITS One of you may be a wine connoisseur, while the other one is a craft beer buff. Either way, researchers at the Buffalo Research Institute found it’s not what you drink but how much you drink that influences your relationship’s happiness level. Couples with mismatched drinking habits – for example, one is a heavy drinker and the other is not – are more likely to break up compared to those who imbibe equally, researchers say.

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LIVE AND LET THRIVE

The pursuit of immortality has always occupied human minds, but it seems we’ve been looking at the wrong place. Today, scientists have found a drug to lengthen our health spans.

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In Greek mythology, Tithonus was a Trojan prince granted everlasting life by Zeus, king of the gods, at the behest of the prince’s lover, Eos. Zeus reluctantly agreed, perhaps realising that Eos had made one grave error: She had forgotten to ask for everlasting youth. And so it came to pass that Tithonus aged and withered, but without the ultimate consolation of death. It’s a pertinent cautionary tale: Who wants to live forever if life is not worth living? And, crucially, what good is longevity without health? Currently, in certain parts of the world at least, we’re doing all right. We suffer less from disease and war than at any point in our history. We exercise (more). We eat well (mostly). And we realise that stubbing out the cigs and getting a good night’s sleep are keys to improved well-being. According to the US National Center for Health Statistics, these rudimentary advances have led to lower rates of heart disease, influenza and infant mortality, boosting the national median lifespan from 16 years in the early 20th century to 79 today. “Two hundred years ago, most of us would have been dead by middle age,” says Judy Campist, an anti-ageing pioneer working at California’s The


Buck Institute for Research on Aging. “That probably explains why, until recently, living longer was the big medical focus, rather than living healthier.” Of course longevity for its own sake is still the preoccupation of many. Numerous scientists believe that, through simple extrapolation of the figures mentioned, the first person to reach their 150th birthday is already walking (or crawling) among us. But some have bigger ideas. The renowned, albeit eccentric, biomedical gerontologist Aubrey de Grey has claimed that the first person to live for a millennia will be born by 2030. As far as crackpot science goes, some would say that Aubrey has cornered the market, but there are a host of Silicon Valley billionaires out there eager to join in the last crusade for eternal life. Stanford University researcher Tony WyssCoray is leading the way in transferring blood from young to old – a procedure that has been shown to reverse cognitive decline in mice. Meanwhile, Russian tech giant Dmitry Itskov believes the key to eternal life lies in uploading the brain to computers or “neural interfaces.” Then there’s the Arizonabased Alcor Life Extension Foundation, which has been exploring the Austin Powersesque process of cryonic freezing since the 1970s. But new thinking argues that delaying death is to miss the point. After all, we’re already living to an age at which we’re beset by diseases that men of previous generations wouldn’t have hung around long enough to recognise. Which means, according to Prof Gordon Lithgow, a researcher in molecular stability at the Buck Institute, “even if we managed to cure all cancer in later age, we would still only live around three more years before

we died from another disease.” Eight years ago, a consensus was reached at a meeting of minds hosted by the US National Institutions for Health. The scientific community concluded that every one of our agerelated diseases had a common factor: age itself. “Ageing is more dangerous for you than all the major chronic diseases combined,” says Dr James Kirkland, one of the world’s leading experts in cell division. The University of Alabama’s Dr Steve Austad, a man celebrated for his research on why animals age at different rates, puts it in rather more compelling layman’s terms: “If you ask someone, ‘Would you like to live to 100, but be in a wheelchair? Or die a bit younger but be healthy?’ you know what the answer would be. People would rather be healthy than live longer.” For these scientists, extending your lifespan per se is not the objective. It’s your health span that’s of importance.

OLD MONEY

The Buck Institute occupies a modernist office complex surrounded by greenery, an hour from the tech bustle of Silicon Valley. Its research into tissue regeneration and ageing stem cell function has so far led to the memory loss associated with Alzheimer’s being reversed for the first time, as well as advances in treatment

of the neurodegenerative disorder Huntington’s. Faith in their work was demonstrated in April last year when Calico – Google’s health off-shoot – invested heavily in the institute. The deal sees Calico funding research into agerelated diseases, with the option to obtain exclusive rights to any discoveries. Financial details are scarce, but Calico partnered with another company in 2014 to the tune of £250 million. Consequently, organisations like The Buck are leading the charge in examining the effects of ageing. “Most of the factors that lead to our deaths are environmentor lifestyle-related,” says Buck Institute CEO Dr Brian Kennedy. “And only 25 percent of illnesses are down to genetics. It’s likely that, in the near future, we’ll experience an additional 30 years of good health.” In fact, the key to a longer health span may be closer than first thought. Back in 2006, Dr Kennedy was part of a small group of scientists who managed to inhibit the cells that cause ageing by feeding lab mice rapamycin – a drug typically given to human transplant recipients to ensure their bodies don’t reject new organs. Not only did the mice live up to 14 percent longer, rapamycin increased their health span significantly. In humans, this breakthrough has been estimated to equate to about 30 more years of healthy life. But, unfortunately, it’s not quite so straightforward. In

EXTENDING YOUR LIFESPAN PER SE IS NOT THE OBJECTIVE. IT’S YOUR HEALTH SPAN THAT’S OF IMPORTANCE.

healthy humans, rapamycin can shut down the immune system, disrupt the body’s blood sugar levels in the same way as diabetes, and cause cancer. Not, then, the panacea some might have hoped. The real game changer is likely to be metformin, ironically the most widely prescribed diabetes drug in the world and one that’s been in use in Europe since 1957. The drug works by increasing the oxygen levels released into each cell. Mice trialled on metformin in 2014 lived up to 40 percent longer without suffering ageinduced inflammation or other signs of ill health. In humans, diabetics currently taking the drug have been found to live, on average, eight years longer than non-diabetics without cause to use it. Touted as “the world’s first anti-ageing drug,” metformin, Prof Lithgrow believes, could be the first step towards an “ageing vaccine.”

FOREVER YOUNG

Human trials to corroborate these benefits will take place this year, and are scheduled to run until 2021. The US$50m trial will focus on 3,000 individuals aged 70 to 80 who have, or are at risk of, age-related diseases such as cancer and Alzheimer’s. The research will be supported by The Buck Institute, but the man blazing the trail is Dr Nir Barzilai, director of the Institute for Aging Research at the Albert Einstein College of Medicine. “People think I’m searching for the Fountain of Youth,” says Dr Barzilai over the phone. “But I’m not. I’m looking for ways to make old age better.” Dr Barzilai’s research into metformin builds on his “Longevity Genes Project,” which examines the genetic makeup of more than 600 families of centenarians and their children, all of similar heritage. “These days, so many scientists look to the genes for the origin of diseases,” says Dr Barzilai. “I wanted to go the

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opposite way, by looking for genes that helped people live healthier and longer lives.” So far, the answer seems to be that the subjects’ bodies naturally possess higher levels of good cholesterol – which most of us tend to get from nuts and legumes – protecting them from age-related dementia, heart disease and cancer. Crucially, there’s a mysterious second factor – Dr Barzilai isn’t yet sure what – that shortens the period during which the subjects eventually become fatally ill. In other words, they live long, healthy lives, then check out quickly. The aim is to see whether these principles can be applied to those of us with less blessed genes, and whether metformin could unlock this genetic potential.

JUST A 2 PERCENT DELAY IN THE AGEING PROCESS WOULD SAVE THE U.S. GOVERNMENT US$7 TRILLION BY 2050.

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It might seem naive to suggest that big pharma would let this particular payday go untapped: Harley Street clinics in the UK currently charge the Lamborghini set-up to £10,000 for anti-ageing tune-ups in the form of telomerase restoration, hormone injections and blood plasma facials. Prof Lithgow even suggests the pill could be added to drinking water, like fluoride. Should metformin be found to have the predicted effect, the general public might not be the only ones cashing in. “According to one study,” says Dr Kirkland, “just a 2 percent delay in the ageing process in the US would save the government US$7 trillion by 2050. Curing specific maladies such as cancer or heart disease would have a significantly smaller economic impact.”

THE LAST CRUSADE

Of course, the argument against extending the human lifespan cites the unmanageable social and economical imbalances that

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an ageing population would bring to bear. In Japan, 33 percent of the population are aged 60 or over. In Europe, they are already expected to work well into the years that previous generations spent tending the allotment. According to Dr Kennedy, improving health span means older people would be capable of working for longer without feeling the toil, while the drop in age-related illnesses would keep us independent. “Health extension,” says Dr Austad, “might finally call an end to the global problem of infirmity.” Yet, despite the myriad benefits, scientists have a long way to go before they’ll be able to convince governments to invest in ageing research over individual illnesses. “Right now, we’ve got a choice to make,” says Prof Lithgow. “Do we want to keep investing our research budget into singleserving objectives, like curing Alzheimer’s, at the expense of a bigger, more critical picture? If we do, we will continue to fail

because we’re not taking into account the root causes of the disease.” Dr Austad believes that if governments could be persuaded to back researchers, the results might alter the fundamentals of society. “It would affect when we decide to have children and maybe shake up the way we think about our jobs. Some of us might have second, even third careers,” he says. For now, the fight continues and Judy is optimistic. “In the early 1960s, Thurgood Marshall was the first black man to be appointed a Supreme Court judge,” she says. “Someone who wasn’t happy with this had the nerve to ask him: ‘Exactly how long are you planning to live?’ He replied: ‘I expect to die at 110, shot by a jealous husband.’ That answer has become a mantra to those of us working on extending health span. “Life isn’t about becoming immortal. It’s about being vigorous and healthy until the very end.”

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The scientific community are united in their optimism. Stephanie Lederman, executive director at the American Federation for Aging Research, reckons that if the metformin trial is a success, 90 could become the new 60. Dr Austad goes one step further, suggesting the study could lay the foundations for a new drug that might see us live to 100, with only a brief period of ailment at the end. Gone, Judy dramatically ventures, will be that last wheelchair-bound decade of your life spent “dribbling out of the side of your mouth – something we all fear even more than death.” Metformin is also getting on, of course, but its 60-year history is part of what makes it such an appealing solution. Because the patent has long since expired, the drug has become widely and cheaply produced. “This is not a drug anyone stands to get rich on,” says Dr Austad, highlighting that this means people from all economic backgrounds stand to benefit.


HEALTH

HOW OLD IS TOO OLD FOR FATHERHOOD? IS FATHERING A CHILD LATER IN LIFE RISKY FOR YOUR OFFSPRING?

There’s no expiration date on when guys can father a child. Case in point: Rocker Mick Jagger just had his eighth at the age of 73. Since men don’t hit menopause – the time in a woman’s life where her fertility ends – they can typically continue to father children into their later years. And more and more men are choosing to do so. The average age for first-time dads is just over 25, according to the Centers for Disease Control and Prevention. But from 1980 to 2014, there was a 58 percent increase in the number

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of guys 35 and older who brought home a baby, according to the most recent government statistics. In most cases, the increasing age is not really a cause for concern. The majority of these older dads don’t have fertility problems, and father babies without serious physical or developmental problems, says Dr Robert E. Brannigan, a urologist and specialist in male reproductive medicine at Northwestern University’s Feinberg School of Medicine. But that doesn’t mean delaying fatherhood is risk-free.


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and these factors pile up, you lose both Leydig cells (the cells in your testicles that make testosterone) and Sertoli cells (which support and nurture new sperm), Dr Brannigan notes. As a result, your body starts to churn out more defective sperm, which contain DNA mutations that could harm your babies-to-be. The average 30-year-old dad passes on about 55 mutations to his offspring, according to a paper published in Nature. But each year you age increases that number by two, the authors found. That means every 16.5 years, the number of mutations you pass along will double. And in 50 years – say, at age 80 instead of 30 – you’d bequeath eight times as many DNA mutations.

AGEING MEANS PROBLEMS ON YOUR SPERM PRODUCTION LINE Women are born with all the eggs they’ll ever need. Men, on the other hand, are literal sperm factories. You make about 1,000 swimmers every time your heart beats, says University of Washington endocrinologist Dr Bradley Anawalt, a spokesperson for the Endocrine Society. Most never fertilise an egg. They’re either released through ejaculation or broken down by the body once they’re past their prime. But after you hit about age 30, some of your machinery starts to misfire, says Dr Ranjith Ramasamy, director of male reproductive medicine and surgery at the University of Miami Miller School of Medicine. You can blame exposure to things like radiation, environmental toxins and plain old ageing. As you grow older

SO HOW RISKY IS DELAYING FATHERHOOD, REALLY? Of course not all these mutations cause health problems. But some contribute to trouble conceiving or carrying a pregnancy to term, Dr Ramasamy says. For instance, one study from the UK found men age 35 and older had a 50 percent lower chance of conceiving after a year of trying than guys younger than 25 did. Another study in the American Journal of Epidemiology found that women with hubbies age 35 and older were 27 percent more likely to experience a miscarriage than those with partners 25 or younger. That link remains even after researchers factor in the effect of the mother’s age. This also boosts the chances of complications, since women’s eggs decline in number and quality over time. Other mutations don’t affect conception or foetal development, but can cause birth defects, chromosomal abnormalities or other genetic diseases in children, Dr Ramasamy says. In a Baylor College of Medicine review, the researchers crunched the numbers on 86 congenital problems linked to

older fatherhood. They concluded that the risk of having any of these issues increased from one in 50 among the general population to one in 42 among babies born to men age 40 and older. Specifically, the risk of having a child with achondroplasia – a type of dwarfism – spikes from one in 15,000 to one in 1,923 once men reach age 50. And the risk of schizophrenia more than quadrupled, from one in 100 within the general population to one in 22 with fathers over 50. What’s more, autism rates rise from one in 1,000 to one in 174 for kids whose dads had them after age 40. Unfortunately, cancer rates among offspring also seem to rise too, as their dads grow older, possibly because of some of the same DNA mutations that contribute to other conditions. For example, a woman’s lifetime risk of breast cancer typically stands at one in eight, but rises to one in 5.3 if her dad was 40 or older when she was born, according to the same Baylor review.

THE AVERAGE 30-YEAR-OLD DAD PASSES ON ABOUT 55 MUTATIONS TO HIS OFFSPRING.

WHAT’S AN OLDER DAD TO DO? The numbers seem scary, but it’s important to note that the majority of these older dads do father healthy children, says Dr Brannigan. In fact, it’s the mother’s age that plays an even bigger role in a baby’s health. That’s why women 35 and older receive more careful monitoring during pregnancy. Doctors say there’s now an increasing recognition of dads’ contributions, but that there’s still more to learn. It’s harder to study because, unlike mums, who are obviously present at birth, dads’ ages aren’t always recorded. So researchers don’t have as large a data set to pull from. Plus, even researchers studying older dads don’t agree on what qualifies as “advanced paternal age,” Dr Brannigan points out. That means doctors who advise men about their reproductive health don’t have a standard age at which they raise red flags about these risks. What’s more, there’s no single test to assess the risk of having a child with these conditions. Currently, doctors can screen your sperm for DNA mutations. But they must destroy them to do so, so you wouldn’t have any assurances that those results would match up with the next batch you produced, Dr Ramasamy says. And concerned couples can also go the in vitro fertilisation (IVF) route and use a technique called preimplantation genetic diagnosis, which tests each embryo for genetic diseases before it’s implanted into the woman’s womb. But Dr Ramasamy predicts that within the next five to 10 years, there will be a genetic test that can tell you if your sperm’s likely to cause problems. If you’re older and want to father children, you can talk with a genetic counsellor specifically trained in reproductive issues if you’re concerned, Dr Brannigan says.

FEBRUARY 2017 33


HEALTH

YOUR BACK PAIN PRESCRIPTION

IF YOU DON’T HAVE ACHES THERE NOW, JUST WAIT. CHANCES ARE YOU WILL. UNLESS, OF COURSE, YOU LEARN TO LOVE THESE FOUR MOVES. D I R EC T I O N S

Perform the moves daily. For the bird dog, curl-up and side plank, do six reps (per side, if applicable), rest 30 seconds, then four reps, rest 30 seconds, then two reps. Then move on to the next exercise. End by doing one squat with good form.

BIRD DOG Get on your hands and knees, with your hips and knees bent 90 degrees. Lift your right leg and left hand. Keep your raised foot and heel pointing back and away directly behind you, and your raised hand directly in front of you. Both limbs should be perfectly parallel and aligned with your torso. Hold the position for 10 seconds, then return to the starting position. Do all your reps and repeat with your left leg and right hand.

SQUAT Stand tall with your arms outstretched. Push your hips back, bend your knees, and lower your torso. Keep your back straight throughout the descent. Now relax and sink into the bottom of the squat for a few seconds. Begin building tension in your back to straighten it, and then push back up.

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THE CURL-UP Lie on your back. Bend one knee so your foot is flat on the floor, and place your hands (palms down) beneath your lower back. Raise your elbows slightly and brace your core. Lift your head, neck and shoulders simultaneously 2cm or 4cm off the floor. Hold the position for 10 seconds, then lower. That’s one rep. Do half your reps, switch legs, and do the rest.

SIDE PLANK Lie on the floor on your left side. Prop yourself up on your left elbow and feet. Your top foot should be on the floor directly ahead of your bottom foot. Place your right hand on your left shoulder and make sure your hips are pushed forward throughout. Hold the position for 10 seconds, then lower your hips. That’s one rep. Do all your reps and repeat on your other side.

TRAINER: STUART McGILL TIME: 15 MINUTES DO IT: DAILY


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NUTRITION

THE NEW POWER FOOD FORMULA COMBINE THE RIGHT INGREDIENTS AND YOUR MEALS BECOME EVEN MORE NUTRITIOUS – AND DELICIOUS. TRY THESE SMART MATCHES.

STEAK

+

GARLIC

+

ONIONS

Like you needed a reason to eat this stuff. Research suggests that garlic or onions may help your body absorb zinc and iron from grains; the benefit may extend to meat, which is loaded with these minerals. Zinc may bolster immunity, and iron is crucial for muscle performance. To cook them, add the garlic and onions to a cold pan with some oil, then turn on the heat. That way, the garlic is less likely to burn. MUSCLE BOOSTER

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IMMUNITY DEFENDER

M E N S H E A LT H . C O M . S G


ALMONDS + KEFIR

Think of kefir as a tart, bubbly yogurt. If that sounds offputting, taste and learn: Dump a slug into your next shake to give your gut a batch of beneficial probiotics. While you’re at it, add a handful of heart-healthy almonds. Preliminary findings suggest that the fibre in almond skins may act as a prebiotic. And prebiotics are known to feed probiotics, found in kefir. Both can keep your gut in balance, so your body can fend off illness-causing bugs.

PHOTOGRAPHY GENTL & HYERS

IMMUNITY DEFENDER

After years of research, new nutritional science is seeing the value in an old piece of advice: Don’t mess with nature. Take vitamin E, found in spinach, almonds and broccoli. If you consume these and other E-rich foods regularly, you’re likely protecting your eyes and preventing cognitive problems. But what if you’re not eating enough healthy foods? Enter the supplement companies.

Pop your vitamin E in pill form and you’ll reap the rewards without having to masticate spinach, right? There’s one problem: New research shows that vitamin E, when isolated, may not have the same protective power. One recent study suggests that supplementing with E longterm can actually increase your risk of one type of stroke. And it’s not just E. Experts are now

questioning supplements like selenium, green tea extract and fish oil. There are smarter and tastier ways to make sure you get the nutrition you need. Certain foods gain superpowers when paired. Adding olive oil to tomatoes, for example, helps your body absorb the tomatoes’ antioxidants. “Our bodies are incredibly complex engines, and at the

HEART PROTECTOR

cellular level they require a complex fueling strategy to run best,” says Men’s Health nutrition advisor Mike Roussell. “A variety of whole, healthy foods seems to provide the best benefits.” Curious? Discover the power of real food in the book Eat for Extraordinary Health & Healing, published by MH parent company Rodale Inc. And try these six power combinations.

FEBRUARY 2017 37


NUTRITION

Toppings can topple an otherwise healthy meal (example: greens smothered in ranch dressing). Turn to these add-ons for more taste without the caloric load. USE THIS

ON T H I S

Steamed seafood, pasta with olive oil, stir-fry

Fresh herbs: basil, thyme, chives, parsley

Roasted chicken, broiled fish, roasted vegetables

Sprouts: broccoli, mung bean

Turkey sandwiches, salads

Thinly sliced hot peppers

Omelettes, soups, chilli

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WHOLE EGGS

+ SPINACH SALAD

Fat has benefits. Men in a Purdue University study who ate a salad with three eggs took in nine times more carotenoids – antioxidants that can help your eyes – than those who didn’t have the eggs. A diet high in carotenoid-rich produce, like spinach, carrots and sweet potatoes, may reduce heart disease and some cancer risk. You need fat to take in these compounds. That’s where yolks come in. Don’t want eggs at every meal? Olive oil, avocado and nuts may work too. EYE SAVER

CANCER FIGHTER

HEART PROTECTOR

P R O P S T Y L I N G AY E S H A PAT E L

Citrus zest: lime, lemon, grapefruit, orange

FOOD STYLING VICTORIA GRANOF/CORNELIA ADAMS

Cut Calories, Not Flavour


SWEET POTATOES

+ CAYENNE PEPPER

Give sweet some heat. Researchers in India discovered that capsaicin, an ingredient in cayenne, increased absorption of the antioxidant beta-carotene, which your body can convert into sight-saving vitamin A. (It was a rodent study, but still.) Capsaicin is also the compound that lights the fire in hot peppers. For a new twist on a baked sweet potato, dust it with cayenne, squeeze on some lime juice, and top it with fresh cilantro. EYE SAVER

FEBRUARY 2017 39


NUTRITION

ROSEMARY +

GRILLED CHICKEN

When you grill meat, potentially carcinogenic compounds called HCAs form in the muscle. Too much char and you may increase your cancer risk. Limit your exposure by adding rosemary to your marinade. Its antioxidants may prevent HCAs from building, a Kansas State University study found. No need to get fancy – just mix the juice of one lemon, a glug of olive oil, the leaves from a sprig or two of rosemary, salt and pepper. Use on two chicken breasts. CANCER FIGHTER

When Foods Just Don’t Get Along Some consumable combos spark trouble, with effects that can leave you with a food hangover. Avoid these three dastardly duos.

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Wings + Beer High-fat meals and alcohol just don’t mix. Your liver processes both fat and booze but tackles the alcohol first because it labels it a toxin. So the excess fat hangs out in your blood and can then settle in fat tissue. Plus the fat slows digestion, leaving you feeling bloated and lethargic long after.

M E N S H E A LT H . C O M . S G

White Bread + Jelly Eating a pair of simple carbs taxes your pancreas. First your blood sugar skyrockets, forcing your pancreas to secrete a high dose of insulin to recalibrate. Next, you suffer the crash from that sugar high, and are likely to end up exhausted and irritable. Instead, turn to the high fibre in wholegrain bread and fruit.

Lentils + Red Wine When the compounds that give red wine its tartness, called tannins, mingle with the iron in foods like lentils, your body’s ability to absorb iron can be compromised. Vegetarian? Well, your body has a harder time absorbing iron from plants than from meat. If lentils are on the table, drink water.


GREEN TEA

+

LEMON

+

WHEAT TOAST

Ever eat a stack of pancakes with syrup in the morning and then crash later? That’s because a blood sugar high is often followed by a nap-inducing low. A Polish study suggests that you may blunt that midmorning drag if you sip green tea while you chew through your morning carbs. Also, researchers at Purdue University say a squeeze of lemon may increase the disease-fighting polyphenols that are available for your body to absorb from the drink. DISEASE FIGHTER

FEBRUARY 2017 41


TIME WELL SPENT

A PARADE OF LIGHTS

BE AMAZED BY THE SPECTACULAR DISPLAY OF MULTI-ETHNIC PERFORMANCES THIS MONTH.

EVENT

EVENT

MOVIE THE LEGO BATMAN MOVIE If you adore The Lego Movie or secretly aspire to be like Batman, this movie is perfect for you. This blockbuster action comedy puts us back into the Lego realm since the events in The Lego Movie. Lego Batman, voiced by Will Arnett, joins forces with Lego Robin and Lego Batgirl on a journey to learn the importance of teamwork and friendship, in the hopes of saving Gotham City from evil villain Lego Joker. Opens Feb 9 in cinemas islandwide

USEFUL YOUTUBE VIDEO OF THE MONTH

42 FEBRUARY 2017

SEARCH YOUTUBE FOR: Alpha M. OR LOG ON TO: youtu.be/Wy_F9FHQ9t4

M E N S H E A LT H . C O M . S G

THAIPUSAM Every year, Hindu devotees will walk the 4.5km from Serangoon Road to Tank Road, seeking blessings, fulfilling vows and offering thanks. This festival is often accompanied by a large, colourful procession. You can witness devotees with pierced tongues carrying decorated spiked kavadis on their shoulders anywhere between the Sri Srinivasa Perumal Temple and the Sri Thendayuthapani Temple. Feb 9, Little India

HOTSPOT

RIVER HONGBAO 2017 What better way to usher in the Chinese New Year than with an awe-inspiring display of Chinese culture and traditions, featuring local and foreign acrobat performances, amusement rides, carnivals and games. Be inspired by the larger-than-life handcrafted lanterns that depict figures of myths and legends, and indulge in the spread of exotic mouth-watering street foods. Don’t forget to stay for the fireworks. Jan 26-Feb 4, The Float @ Marina Bay

TEXT SHAMUS SENG

HOW TO KEEP YOUR RESOLUTIONS THIS YEAR It’s been a month since Jan 1, and if you haven’t been keeping up to your resolutions, it’s time to make some changes. This motivational and educational video shows you how to stick to your New Year resolutions.

CHINGAY PARADE 2017

The annual street celebration of dazzling floats and stilt walkers is arguably the most multi-cultural event that captures the true essence of Singapore’s diversity. This extravaganza was originally held as a result of the ban on firecrackers in the early 70s, but has grown to incorporate performances put up by Malays, Indians and Eurasians alike. Featuring spectacular pyrotechnics and fireworks display alongside captivating performances, this event is not one to be missed. Tickets start from $28.50. Feb 10-11, F1 Pit Building


& GROOMING

BACK ON TREND INTRODUCING THE MOST VERSATILE SHIRT IN THE SMART-CASUAL FIELD.

T E X T M AT T H A M B LY & M C K E N W O N G

Few items at your sartorial disposal can claim to be as versatile or timeless as the polo shirt. Yet, recent years have seen it overlooked, as the casual-as-formal trend continued apace. Crewneck tees fit this look fine, though the polo’s smarter collar could be seen as harder to pull off. But now it’s bouncing back, as it always will, with fine examples from both the high street and creditable fashion houses. And it’s the polo’s adaptability that makes it a perennial, says Sam Kershaw, senior buyer at Mr Porter.

DRY PIQUE PRINTED POLO SHIRT $29.90, WWW.UNIQLO.COM/SG

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STYLE FOCUS

1SUPERDRY VINTAGE DESTROYED SHORT SLEEVES PIQUE POLO SHIRT

1

$99, WWW.ZALORA.SG

“They bridge the formality gap between shirt and T-shirt, and you can dress them up or down depending on the fabric you choose,” Sam says. “Pique is best for sunny days, while a knitted polo in a finer fabric is appropriate for dinner.”

2LACOSTE SS17 SPORTSWEAR COLLECTION $219, WWW. LACOSTE.COM

3CALVIN KLEIN SHORT SLEEVE BABAK 2 POLO SHIRT

$199, WWW.ZALORA.SG

2

Unfortunately, this applies to fit, too: one man’s chic Lacoste is another’s two-buttoned smock. You need to know your shape. “Baggy is bad. However, if you have broad shoulders, avoid a slim fit, as it will make you look larger at the midriff,” warns Sam.

3

How you wear your polo is more a matter of taste, though. “I prefer an open collar,” says sportswear retailer Neil Primmet, “but neo-Mods will always button up.” Just – please – whatever you do, don’t pop your collar. Think preppy, not frat boy.

4

“You need to know your shape. Baggy is bad. However, if you have broad shoulders, avoid a slim fit, as it will make you look larger at the midriff.” 4 4 FEBRUARY 2017

M E N S H E A LT H . C O M . S G


Available at all major bookstores/newsstands and in digital edition


STYLE MINUTES

BEST IN BLACK

IS BLACK THE NEW BORING? CERTAINLY NOT. WE ROUND UP SOME OF THE BEST TICKERS FROM THE DARK SIDE THAT EXUDE CLASS AND SOPHISTICATION.

Longines Heritage Military

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 TEXT MCKEN WONG

The timepiece is, as its name suggests, inspired by army aesthetics and harbours a robust yet clean and elegant appeal. Its superluminova-coated Arabic numerals sweep neatly around the classic matt black dial – with the latter coaxed within a satin-brushed case that’s paired with a fluted crown. Other features include the ticker’s self-winding L615.3 calibre and a 42hour power reserve. To top it off, there’s even a black alligator skin strap for extra charm. $3,020, www. longines.com


Tissot Le Locle Automatic This Swiss-made automatic timepiece prides itself on being a gentleman’s watch, and the name Le Locle is actually derived from Tissot’s home and heritage, a municipality nestled in the Swiss Jura mountains. Roman numerals put a traditional spin on the dial, while a stainless steel case and black leather strap complete the “classical chic” look its makers are gunning for. What’s more, there’s even water resistance capability up to 3 bar. $790, www. tissotwatches.com

Roman numerals put a traditional spin on the dial, while a stainless steel case and black leather strap complete the “classical chic” look its makers are gunning for.

FEBRUARY 2017 47


STYLE MINUTES

Aries Gold Eternal 103

For those who prefer non-bulky black steel watches, this timepiece will tick all the right boxes. Besides being powered by a Japanese multifunction movement, stainless steel is used to craft its metal band and case. A sturdy, scratchresistant sapphire glass protects the face, which is lined with classic Roman indexes for a touch of understated sophistication. Glide this onto your wrist and you’ll be ready for both fancy dinner dates and casual brunches. $257, www.h2hub. com.sg

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Fresh add-ons such as the Breathe app, which encourages the wearer to take a moment in his day to indulge in deepbreathing exercises for stress reduction.”

Apple Watch Series 2

This timepiece needs no further introduction but its sleek appearance has been matched by the watchOS 3 – a new operating system touted to add substance to style. Expect fresh add-ons such as the Breathe app, which encourages the wearer to take a moment in his day to indulge in deepbreathing exercises for stress reduction. Also, if you haven’t noticed, the Series 2 features a brighter and snazzier display (1,000 nits to be exact), thus making it the brightest display the brand has ever shipped. From $548, www.apple.com.sg

FEBRUARY 2017 49


STYLE MINUTES

Polar M200

There may be a wide range of GPS running watches available on the market, but the M200 is looking to sprint ahead in terms of reliability and stylish aesthetics. Its Smart Coaching features – tracking calories burned and delivering training feedback, for example – are made possible with wrist-based heart rate monitoring technology. Other highlights include integrated GPS, 24/7 activity tracking as well as having your very own adaptive training plan for your upcoming 10km race. $219, www.polar. com/sg-en

Solvil et Titus Interlude

Here’s a watch that could be your next conversation starter at the dinner table. The new Interlude collection – such as this black piece – hosts multiple functions, including a moon phase and date indicator at 12 o’clock. The presence of the former would be a welcome complication for those seeking a romantic and softer touch. The ticker also spots a classy rose gold-plated case as well as durable curved mineral crystal glass. $570, www. citychain.com

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Seiko Astron SSE089

Tough, elegant and futuristic-looking – these terms can be used to describe this GPS Solar watch, which comes with an uncluttered dial layout – all the indicators are neatly arranged in one small sub-dial – as well as a titanium case with super-hard black coating. Even the bracelet is of the same ilk, while divers can take the ticker with them given its 10-bar water resistance. Other key features include an extremely accurate GPS-controlled time and time zone adjustment, as well as signal-reception result indication. $2,782, www. thongsia.com.sg

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GROOMING FAST FIXES

GOOD HAIR DAY

WANT TO FIX YOUR TROUBLESOME, FRIZZY MANE AND GREASY SCALP ISSUES? HERE ARE A COUPLE OF TOP-NOTCH SOLUTIONS.

TEXT MCKEN WONG PHOTO 123RF.COM

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AMERICAN CREW DAILY CONDITIONER $36, www. whathewants. com.sg Besides leaving behind a fresh, tingling sensation, this product contains moisturising agents that tone and stimulate the scalp without causing buildup. Some key features in this conditioner include ammonium quaternarium salts, panthenol, menthol and peppermint oil.

L’OREAL VITAMINO COLOR CLEANSING CONDITIONER $36, www. loreal-paris. com.sg If you’ve got coloured hair, this conditioner would be a perfect fit. It is enriched with UV filters to help prevent your colours from fading, besides emitting a soft, minty scent that can soothe your scalp. What’s more, it cleanses at the same time, so you can leave your shampoo behind.

LAB SERIES AGE RESCUE+ DENSIFYING CONDITIONER $60, www. labseries. com.sg Meant to be used as one half of the brand’s Age Rescue Shampoo and Conditioner system, this product taps into Lab Series’ anti-ageing skincare expertise to deliver an effective hair care system for men. It is an advanced hydrating formula that helps rescue your mane from visible signs of ageing.

LABEL M LEAVE-IN CONDITIONER $40.66, www. weneedahero. sg Quality ingredients such as ginger, ginseng and bergamot have been tossed into this product to help smoothen and strengthen your crop at the same time. There’s even its Enviroshield Complex for added protection against damage from heat styling.

IYOSEI ULTRA PROTECT ZERO FRIZZ $33, www. whathewants. com.sg One for those with frizzy hair, this conditioner promises to revitalise and moisturise those damaged by thermal stress caused by the weather. Its thermalprotective formula restores and protects your mane exposed to temperature variations, stamping out unruly crop.

One for those with frizzy hair, this conditioner promises to revitalise and moisturise hair damaged by thermal stress caused by the weather. BILLY JEALOUSY TEA TREE CONDITIONER $29, www. whathewants. com.sg Packed with ingredients such as coconut oil, peppermint and rosemary oil, your hair is promised the lustre and shine it deserves. Pleasant notes of tea tree, peppermint, as well as rosemary will also help to invigorate your senses.

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DRIVING

POSTURE MATTERS Do you get back pain when you drive? It’s time to adjust that car seat.

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B Being trapped in traffic can be more than a pain in your butt: Back problems are a common side effect of long hours on the road. Unlike the sensation you get while slumped over in an office chair, your body feels a lot of different forces in a car – from accelerations and side-to-side swaying to and vibrations, says Alan Hedge, a professor of ergonomics at Cornell University. This vibration of the spine pushes on the discs between your vertebrae – the cushions that act as shock absorbers and allow spinal movement – which can cause mechanical damage to the disks, Prof Hedge says. “There is evidence that the combination of these factors, coupled with the design of the car seat itself, can increase the chance of back problems for some people.” So how does your lumbar region stand a chance if both physical forces and your

BE AWARE OF THE BAD HABITS THAT KEEP YOUR CHIROPRACTOR IN BUSINESS. MANY MEN SLOUCH OR KEEP THEIR SEAT TOO FAR BACK.

vehicle’s design team up against you? Work with what you do have control over: your car’s comfort features. Adjust your chair’s back to 100 degrees and the seat bottom 5 degrees upwards, advises Douglas Krebs, a chiropractic orthopedist in Chicago. While 130 degrees is the ideal position for

your back, this slightly narrower positioning allows you to rest your neck against the padding and still see the road. Most cars don’t have enough lumbar support, so it helps to roll up a sweatshirt and place it behind the small of your back. Your neck, hips and back work like cogwheels, so if you turn

one part, the others will also move, Douglas says. “If you keep a healthy curve in your lower back to decrease pressure on your lumbar disks, everything else will fall into place,” he says. Since your feet are at work pressing the pedals, they aren’t being used to stabilize your lower body as they would if you were sitting in a chair, Prof Hedge says. Keep your left foot firmly on the floor. And if you’re on cruise control, press both shoes into the ground so your thighs and shins form a 90-degree angle. If you’re driving for longer than 20 minutes, adjust your seat a few centimetres or so to change the forces a little bit and decrease the constant load on your spine, says Douglas. Trapped on the turnpike for an hour or more? Stop and stretch as often as you can, he says. Now that we’ve positioned you like a mannequin, be aware of the bad habits that keep your chiropractor in business. Many men slouch or keep their seat too far back, forcing them to reach for the steering wheel, which is not ideal, says Douglas. Keeping your wallet in your back pocket can also cause an asymmetry of the hips, which misaligns your spine, Prof Hedge says.

5 BEST CAR TIPS

SAVE MONEY, TIME AND PERHAPS YOUR LIFE WITH THESE TRICKS.

1 PHOTOS MASTERFILE

RAINPROOF YOUR WINDSHIELD Manufacturers recommend replacing your blades every three months. Keep a spare set in your boot. A product such as Rain Clear can also help minimize the work of your wipers – spray it onto the glass every few weeks. In some light rain, it makes the wipers almost unnecessary.

2

SKIP THE DIY CAR WASH Washing a car at home uses five to 20 times more water than a professional car wash. You also aren’t doing your car any favours: A recent study at the University of Texas proved that a single DIY wash can leave scratches as deep as a tenth of the paint’s total thickness.

3

ELIMINATE DISTRACTIONS

As driving instructors stress, your hands tend to follow where your eyes are looking. Adjusting the radio dial takes 5.5 seconds – and that’s 5.5 seconds when your eyes may not be on the road and both hands may not be on the wheel. Dialing a phone triples your risk of a crash. Reaching for a moving object increases it nine times. Worst of all is texting, which makes you 23 times more likely to crash. “Avoid

the temptation to multitask behind the wheel altogether, and put your handphone in the glove compartment every time you get in the car,” says Ray Lahood, the US Secretary of Transportation.

4

LOWER YOUR SEAT Drivers who sit higher feel as if they’re driving slower. Thus, SUV drivers, who are already piloting the vehicles

most prone to roll, drive faster because they feel like they’re creeping along. So lower your seat to get the sensation of more speed.

5

TURN YOUR LIGHTS ON A Canadian study from 1994 found that people who drive with their headlights on during daylight hours have an 11 percent decreased risk of being in an accident with another automobile.

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W W W . H O M E A N D D E C O R . C O M . S G

Your go-to online source for interior design tips, inspiring decor ideas, and renovation advice.

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YOUR GUIDE TO V-DAY SEX BROUGHT TO YOU BY

60

67 BEDROOM MOVIE MOMENTS

PARTNERS IN CRIME

Be sure to have these items lying around if you want a happy ending.

SEVEN SEX SCENES YOU CAN CHECK OUT ON YOUTUBE - TO SET THE TONE FOR THE REST OF THE NIGHT.

58 WHAT WOMEN WANT

SEXUAL SATISFACTION IS APPARENTLY BECOMING HARDER TO ATTAIN. HERE ARE SOME TIPS FROM ONE OF OUR LOCAL LASSES ON WHAT IT REALLY TAKES TO GET HER GOING.

62 STAYCATION HOT SPOTS FOUR OF THE BEST OPTIONS TO GET SOME SIZZLING ACTION THIS VALENTINE’S DAY.

• TEXT KELVIN TAN & MCKEN WONG • PHOTOGRAPHY WINSTON CHUANG (ASSISTED BY SHERMAN SEE-THO) • STYLING SHEH • GROOMING DAX LYE • ON HER LINGERIE BY VICTORIA’S SECRETS & BIKINI BY H&M • ON HIM SWEATPANTS & SWIM SHORTS BY H&M • FEMALE MODEL REBECCA CHEN • MALE MODEL BENSON A./AVE • LOCATION AMARA SANCTUARY RESORT SENTOSA

FEBRUARY 2017 57


YOUR GUIDE TO V-DAY SEX!

WHAT WOMEN WANT SEXUAL SATISFACTION IS APPARENTLY

BECOMING HARDER TO ATTAIN. HERE ARE SOME TIPS FROM ONE OF OUR LOCAL LASSES ON WHAT IT REALLY TAKES TO GET HER GOING. Edited By Kelvin Tan

Some years back, Durex conducted a sexual well-being survey, interviewing 26,000 people aged 16 and above, asking a simple question: Are we sexually satisfied? The answer was literally pretty anti-climatic. Apparently, we have lost our sense of adventure, libidos and interest. About 60 percent responded that sex is fun, enjoyable and a vital part of life. However, only 40 percent are fully satisfied with their sexual lives, with twice as many men (64 per cent) as women regularly having orgasms. Do the maths: That means only 32 per cent of women are reaching the Big O when having sex with you, which makes sense

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Rebecca Chen, 26 Starring in Siew Lup, an erotic thriller


BROUGHT TO YOU BY DUREX

as well, given that 34 percent from the survey reported vaginal dryness. So it’s not a stretch to consider that, perhaps, the ladies just aren’t turned on enough to get to the promised land. Rebecca Chen, who stars in arguably Singapore’s raciest movie ever – Siew Lup (sgiff. com/browse-all-films/siewlup/) – shares with us some dos and don’ts in your quest to give your woman the best Valentine’s Day sex ever.

VIDEO

Rebecca shows why good lighting equals great sex. Watch her in the digital edition of Men’s Health Singapore, now on the Magzter app.

First things first: reel sex versus real sex. What’s the difference? Siew Lup is actually the very first movie in which I’ve done sex scenes. Here’s what most people don’t realise: The actors have to tape up their private bits! Why? Just to make sure there’s no accidental touching. Kissing scenes keep getting repeated to make sure it looks natural, and there’s also a need to keep repeating the orgasmic moments. Some scenes can end up with five to six takes, just to get it right. Practice makes perfect, as the adage goes. Let’s start with the bad news first: What are guys doing wrong in bed? Now, this isn’t supposed to come across as slutty, but one bugbear we have is that guys just don’t seem to be able to up the kink factor when the mood calls for it. Sometimes it’s fun to try things like roleplaying or dressing up, but it’s a bit blah when the guy is just kan cheong to get the action going and be done with. So what should the fellas do? Spend more time on foreplay. When you go for fine dining, there’s usually an entree before you hit the main course.

Spend more time on the “entree.” A good Spotify playlist does wonders too. Also, wham-bam, thank-youma’am guys are unpopular with the ladies. Now, we’ll understand if there are medical issues with premature ejaculation. But, still, it’s on you men to put in the effort on getting your ladies pleasured after your own moment. Any other tips? Be adventurous with locations. Even other parts of your home might be right for adventures.

Don’t just keep it to the bedroom. Your kitchen, your living room… these are all good loving spots. The kitchen? Yes. And you’re going to need a sturdy table, of course. The living room on the sofa, the toilet in front of the mirror… heck, if you’ve got access to a private pool, that’s perfect. And also, please trim. No girl wants to be comforted with the Amazon forest when the pants come off. And if you know your mouth is a bit dry,

don’t spare the mints. There’s nothing less sexy than bad breath before a kiss. Last tip? Actually, most guys blow it before sex. I’ve had dates when the guy was just too pervy for my liking. No woman likes to hear about your sexual conquests. We might think you’re witty, charming and even sexy, but when all you do is blab about favourite positions and experiences, it’s definitely hurting more than helping your chances.

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YOUR GUIDE TO V-DAY SEX!

PARTNERS IN

CRIME BE SURE TO HAVE THESE ITEMS LYING AROUND IF YOU WANT A HAPPY ENDING.

Edited By Mcken Wong

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BROUGHT TO YOU BY DUREX

DUREX PLEASURE GELS $11.95, www.durex.com.my Take things up a notch with the brand’s range of pleasure gels, which can be paired effectively with Durex condoms, vibrators and stimulators for a more sensual experience. If you can’t decide on a particular gel, Play Aloe Vera is ideal as its gentle on the skin and helps promote skin health and nourishment. It’s also pH-balanced, non-sticky and won’t stain. If you want something fruitier, there’s Play Strawberry for a sweeter scent.

NIKON KEYMISSION 360 $739, www.nikon.com.sg If both of you are in the mood to record your sexy moments, this cam puts the ‘action’ in action cam. It is capable of shooting seamless 360-degree videos in 4K UHD format, and there’s even an app for camera remote shooting. However, don’t be coy about this to your woman, and do ask her for her consent, says sexologist Yvonne K. Fulbright. Discuss all the hard details, such as how the video will be captured and what you’ll do with it. “This will make both of you feel more comfortable and ultimately have more fun,” she says.

GODIVA VALENTINE’S DAY COLLECTION From $25 (five pieces, Chocolate Gift Box), www.godiva.com Charm her with the brand’s limited edition Buffet de Gateaux chocolates, comprising delectable flavours such as strawberry shortcake and sachertorte. The latter stands out: generously filled with intense dark chocolate ganache and light chocolate veloute, then finished with a thick amount of dark chocolate shell. According to research published in the Journal of the American Dietetic Association, dark chocolate can increase the feelings of attraction between two people.

DUREX INVISIBLE $24.50 (10 pieces, Extra Lubricated and Extra Sensitive), www.durex.com.my Some guys don’t enjoy using condoms, believing that they inhibit sexual performance. But that should not be the reason to forego condoms and risk one’s health. Well, here’s a solution: Durex has released its thinnest condom ever - the Durex Invisible - which is designed to maximise sensitivity, while still providing a high level of security and protection.

VICTORIA’S SECRET SPRING 2017 COLLECTION From $14.50, www. victoriassecretsg.com What better way to spice things up than to surprise her with the latest Victoria’s Secret lingerie – often touted to help make a woman feel sexy, comfortable and confident. Its latest Spring 2017 collection is testament to that. The question is: Which type do you pick? According to Jennifer Carroll, author of Underneath It All, go with a sheer bra or chemise with built-in cups and underwire (for support) if she has a big chest. If she has petite breasts, your best bet may be a sheer camisole and panties set or lacy bra.

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YOUR GUIDE TO V-DAY SEX!

STAYCATION HOT SPOTS LOOKING TO BOOK A ROOM FOR A LOVERS’ GETAWAY? HERE ARE FOUR OF THE BEST TO GET SOME SIZZLING ACTION THIS VALENTINE’S DAY. Editors of Men’s Health

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AMARA SANCTUARY RESORT SENTOSA www.sentosa.amarahotels.com So, thinking of whisking her off on a romantic trip to Bali for Valentine’s, but neither of you can spare the time away from the office? Amara Sanctuary Resort’s one-bedroom villa is your perfect solution – and, interestingly enough, also the best spot, in our opinion, for getting the most

memorable V-Day sex ever. Why? Unlike the usual smaller hotel rooms, each villa measures at least 201 to 209 sq m, and features a Bali-style bedroom, a fairly large living room, as well as an alfresco dining area. If either of you have ever had nudist fantasies, this villa will give you the chance to go au naturel the entire stay. So, simply whisk her off from her office to completely

surprise her. There’s no way you won’t get some good loving staying here, especially with its glistening sunkissed private plunge pool in the centre of the villa. Your challenge would be to keep the volume down so the neighbouring villas won’t feel too jealous! Of course, hedonism of this level doesn’t come cheap: Room rates start from around $888 a night.

• Room Features: 5/5 • Hotel Facilities: 5/5 • Value For Money: 4/5 • Location: 4/5

read on

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YOUR GUIDE TO V-DAY SEX!

WANDERLUST HOTEL www.wanderlusthotel.com Great for imaginative couples who enjoy role-playing before doing the deed, Wanderlust has got various themed rooms that are suitable for kinky scenarios. The Mono room we reviewed, for example, is a cosy space adorned with lighted flora – think flowers and tall grass – and it could well be the perfect setting for a fairytale-like finale. If you’re into fairies, mystical gardens and damsels in distress, then perhaps the two of you can play dress-up and let your creative juices run wild. And, oh, did we mention there’s an outer space-themed room as well? This hipster hotel is tucked within Little India, so cheap postcoital grub is readily available at nearby eateries that open till late. For breakfast, simply shuffle down to Cocotte, a rustic French restaurant located on the first level. Room rates start from around $169 a night

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• Room Features: 4/5 • Hotel Facilities: 3.5/5 • Value For Money: 4/5 • Location: 4/5


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LLOYD’S INN www.lloydsinn.com One distinct charm of the Inn is its location – only a stone’s throw from Orchard Road, yet distant enough from all the hustle and bustle. We stayed for a night at

one of the establishment’s suites – the Big Sky Room – and its selling point had to be the outdoor bathtub big enough for two. Afraid of mosquitoes? That’s taken care of with an anti-mozzie

electric lamp. Simply lounge in the tub, champagne in hand, and when the mood is right, there’s nothing quite like getting it on outdoors – in complete privacy and under the moonlight (weather-permitting).

Even if it rains, you can move back indoors into a minimalistic, loft-style room complete with high ceiling, delightful queensized bed and ample space. Room rates start from about $270 a night.

• Room Features: 4/5 • Hotel Facilities: 3.5/5 • Value For Money: 4/5 • Location: 4.5/5

read on

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YOUR GUIDE TO V-DAY SEX!

M SOCIAL www.millenniumhotels.com This is a quirky riverside boutique hotel erected in a quiet corner of Robertson Quay. The decor’s fun – designed by Philippe Starck – with avant-garde art and mirrors everywhere. We took the 22-sq-m Loft Premier, which features a high-ceiling room with eccentric Starck touches like a tree-trunk stool, loungey leather sofa and more mirrors than you can dream of. Take the stairs – made from wood and mirrors – to the upper half, and here’s where it gets racier: a full-wall mirror next to the bed. For couples who want to see their moves reflected, this is it. The TV’s on the first floor, so once you’re upstairs, her focus will be all on you. The hotel’s uber-hip restaurant, Beasts & Butterflies, is packed with a variety of seating styles so you can be in the heart of the party or simply enjoy a cosy evening in a great atmosphere. Room rates start from about $200 a night. • Room Features: 5/5 • Hotel Facilities: 3.5/5 • Value for money: 4/5 • Location: 3/5

WIN!

Want to spend a free night at M Social or Wanderlust Hotel? Simply follow our Facebook page and look out for awesome staycation giveaways!

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BEDROOM MOVIE MOMENTS

LOOKING TO PUT ON SOMETHING VISUAL TO SET THE TONE FOR THE REST OF THE NIGHT? HERE ARE SEVEN MOVIE SCENES YOU CAN CHECK OUT ON YOUTUBE! Edited By Kelvin Tan

read on

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YOUR GUIDE TO V-DAY SEX!

1

CRUEL INTENTIONS (1999) This scene between Reese Witherspoon and Ryan Phillippe is heightened by the fact the two actors were already in a serious relationship outside the film. The chemistry is explosive (and it’s really too bad the duo ultimately divorced). Search Youtube For: Cruel Intentions Ryan Phillipe Reese Witherspoon Watch here: https://youtu.be/GvpsT_3x5ZY

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2

9½ WEEKS (1986) This old-but-gold flick stars Kim Basinger and Mickey Rourke, and their characters enter into an impersonal affair. You might want to get the ice bucket ready, as they show creative use of an ice cube in this scene. Search Youtube For: Kim Basinger 9½ weeks ice Watch here: https://youtu.be/1L5h-86gBWw

3

THE NOTEBOOK (2004) Yes, this one really is quite a chick flick, but if she demands it on this special night, why not? The scene where Ryan Gosling carries Rachel McAdams from the pouring rain into the house tends to make the ladies swoon, so maybe you might want to work on those arms a bit before trying the same move. Search Youtube For: the notebook kissing scene in the rain Watch here: https://youtu.be/Ld5a_hKfreM

6

5

IN THE REALM OF THE SENSES (1976) Nagisa Oshima’s dark, erotic drama had to perform various international contortions to bypass censorship laws back in the day: It was shot in Japan but edited in France, and had to be screened under special conditions on its UK release. If

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you’re a fan of old-school sensuality, it doesn’t get better with this plot: In 1936, a maid and former prostitute has a passionate affair with her married employer. They lose themselves in lust as the world around them prepares for war. Search Youtube For: in the realm of the senses 1976 Watch here: https://youtu.be/XJPrP8U6keE

M E N S H E A LT H . C O M . S G

4

RISKY BUSINESS (1983) Who needs nudity? Sometimes shadows make all the difference. And, best of all, this has an earlycareer Tom Cruise in it. After Tom’s character messes up a college interview, Rebecca De Mornay consoles him by taking him into a deserted train to make out. Search Youtube For: metro sexual risky business Watch here: https://youtu.be/DQeYsl_9-C0

7

FRIENDS WITH BENEFITS ( 2012) So let’s say you’re not spending Valentine’s Day in a relationship… but with a “pal” of the opposite sex. And you’re trying to take things in a slightly less-friendly direction. There aren’t any greater hints you can send by picking this flick, where Justin Timberlake and Mila Kunis get it on while trying to remain friends.

NO STRINGS ATTACHED (2011) And last but certainly not least, you can check out Mila’s other half, Ashton Kutcher, scoring with Natalie Portman’s character in this rom-com. There are some shenanigans involving a condom as well (at least there’s some safer sex practised here).

Search Youtube For: friends with benefit kiss scene

Watch here: https://youtu.be/YnPU99Ly2IU

Watch here: https://youtu.be/ m0Ty3MRmIeU

Search Youtube For: no strings attached 2016


82 RUNNING TREADMILL WORKOUTS YOU MUST TRY IT DOESN’T MATTER IF IT RAINS – KEEP FIT INDOORS ON A TREADMILL.

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FITNESS

WHAT GIVES SPIDEY THAT SIX-PACK?

Crawling – and here’s why it’s the new fitness trend.

86 NUTRITION

70 MUSCLE

PHOTO 123RF.COM

LUDI LIN’S NO-GYM HOTEL ROOM FITNESS REGIME HOW DOES THE BLACK RANGER STAY FIT WHILE TRAVELLING? HERE’S HOW.

84 GEAR

REVOLUTIONARY RUNS RACE AGAINST YOUR PERSONAL BEST WITH THESE STATE-OF-THE-ART SHOES.

BOAR DOWN ON FATIGUE TIRED OF TEDIOUS CHICKEN BREASTS? OUR PULLED PORK BUN IS STUFFED WITH MUSCLE-FIXING PROTEIN AND ENERGISING B VITAMINS.

75 FITNESS

YOUR NO-GYM, NO-EXCUSES PLAN THERE’S NOTHING QUITE LIKE AN OUTDOOR WORKOUT ON A SUNNY DAY.

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PT MUSCLE

LUDI LIN’S NO-GYM HOTEL ROOM WORKOUT 1 3

2

01

4

CHAIR DIPS (10 reps)

STEP 1: Grab two stable hotel room chairs of the same height. STEP 2: Raise your legs and balance yourself in between the chairs. STEP 3: Lower yourself, ensuring your knees do not touch the floor. STEP 4: Raise yourself back up.

2

1

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03

LUGGAGE LIFTS (10 reps)

STEP 1: Your luggage should come up to around 8kg to 10kg. Hold onto its side handles, using your forearms and arms. STEP 2: Lower the luggage, then lift it up to chest level again.

A R T D I R E C T I O N J A S O N TA N

02

DUSTBIN LIFTS (10 reps)

STEP 1: After you check in, grab the freshly cleaned dustbin and put in all the free water bottles provided in the room (you need at least three). Then lift the dustbin, tensing your chest and keeping your back straight. STEP 2: While keeping the same posture, raise the dustbin to eye level, then lower to previous position.

PHOTOGR A PH Y CHARLES CHUA , (P OWER R A NGER) TIM PALE N

1 2


HOW DOES THE BLACK RANGER STAY FIT WHILE TRAVELLING? HERE’S HOW.

CELEBRITY FITNESS

06

SOFA SQUATS (as many as possible)

STEP 1: Get into a squat position by the side of the hotel sofa (or bed, if you’ve got a single) and grab the bottom with both hands, making sure to sink your hips to knee level. STEP 2: Slowly stand up, raising the side of the sofa to waist level. STEP 3: Lower yourself back to the squat position.

VIDEO How many push-ups can Ludi Lin do in a minute? We put him to the test! Download Men’s Health Singapore now on Magzter.

1

04

CHAIR PLANK (1 minute)

Arrange two stable hotel room chairs of the same height and get yourself in a comfortable plank position on them. Make sure you keep your back straight, and activate your core, staying in the position. 2

2

1

3 3

05

TABLE PUSH-UP (10 reps)

STEP 1: Place yourself at a 45-degree angle on a sturdy hotel room table, using your forearms to keep in position while your torso remains straight. STEP 2: Lower yourself. STEP 3: Push up your body, pushing against the table and keeping your chest taut.

DO AS MANY REPS AS YOU CAN UNTIL FATIGUE AFFECTS YOUR FORM. “REMEMBER, FORM IS THE MOST IMPORTANT THING,” REMINDS LUDI.

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PT FITNESS

CRAWLING – AND HERE'S WHY IT'S THE NEW FITNESS TREND.

M Maybe it's time to stow away your barbells, medicine balls and kettlebells. For many, deadlifts have been known as the epitome of a full-body

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workout, promising to work more muscles than any other exercise. But if deadlifts and Crossfit had a baby, it would be crawling. Aparently, animals and babies are geniuses when it comes to developing a full-body workout. These “animal-style” workouts, known for engaging core muscles using body weight, have been gaining popularity in the fitness industry. Of course,

M E N S H E A LT H . C O M . S G

the rise of high-intensity interval trainings (HIIT) and workouts that can be done at home have also helped pave the way for crawling to enter the fitness scene.

“You can’t have any other workout more compound than crawling,” says Triplefit’s (www. triple.fit) strength and conditioning trainer, Firdaus Fidrishah. “It’s a full-body workout with the freedom of movement.”

The best part? Crawling uses only the weight of your body, which can be done in the comfort of your own home. “It’s definitely more challenging than your everyday push-ups and pull-ups, because crawling activates every muscle group in your body,” Firdaus adds. “It also helps with your psychomotor skills and body coordination.” Which is no wonder Spider-Man fights like a pro and boasts an eight-

 TE X T SHAMUS SENG  BOX TE X T KELSEY CANNON  PHOTOS (MAIN) MA STERFILE & (MUSCLE MAN) 123RF

WHAT GIVES SPIDEY THAT SIX-PACK?


Crawling uses only body weight, which can be done in the comfort of your home.

pack worth envying. What sets crawling apart from other full-body workouts is your ability to develop your own movements from the basic baby crawl. There are ubiquitous variations out there, accompanied by bizarre-sounding names (of course), with the Bear crawl, the Spider-Man crawl and the Gorilla crawl being the most common ones around. The freedom to tweak the crawl to suit your level of intensity is another reason fitness experts love this exercise. “You can crawl on your hands and knees, or crawl while resting on your back, imitating a crunch position,” Firdaus adds. “Or you could imagine that there’s an obstacle in your path and create a series of crawls around that obstacle.” Want a more challenging workout? Just add some push-ups while you’re crawling. Dying to try out this new trend? Firdaus suggests starting your crawls in a relaxed position, keeping your hands and knees aligned. Engage your core by hovering your knees slightly above the ground while you crawl, keeping your hands firmly placed on the ground. Repeat this movement forward and backwards, keeping a neutral spine. But crawling is not child’s play, he explains. “While it definitely works the whole core, you have to keep an eye on your form when crawling and focus on your breathing.” That said, once you have mastered its basics, you can incorporate it into your circuit training and HIIT routines for a much more fulfilling workout. What’s more, this exercise is so versatile that you can do fast side-to-side crawls if you’re training for explosive power, or slowmotion bear crawls for enhanced stability. Crawling itself can even qualify as a standalone workout. “An ideal animal-style workout could start with slow baby crawls to warm up your muscles, then increasing the intensity by moving around fast with the bear crawls and gorilla crawls,” says Firdaus. This in turn engages your arm, shoulder, core, spine, hip and leg muscles, giving you the ultimate full-body workout. A word of advice: Just don’t do this while trying to scale buildings.

NEXT PAGE: YOUR CRAWLING WORKOUT

CRAWL YOUR WAY TO A SIX-PACK

THIS VARIATION OF THE CRAWL WILL WORK YOUR ABS HARDER THAN EVER.

 For a greater challenge, take your workout sideways with the lateral crawl. “It’s essentially a sideways moving plank,” says Sam Stauffer, an expert trainer for Men’s Health Thrive.  “When you move side to side, you have to take a hand and a foot off the floor at the same time,” he says. “This causes instability that your abs have to fight against to keep your body in a straight line from head to toe.”  The benefit: Your core gets stronger from every angle. Perform just a few metres in each direction to wake up your abs before your workout, or go for 30 to 60 seconds to ignite a deeper burn in your six-pack.  Keep in mind the exercise only “works” if you do it right. Sloppy technique – the kind you often see people using with conventional planks – won’t provide the results you want.

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PT FITNESS

CRAWL YOUR WAY TO FITNESS

TRIPLEFIT’S STRENGTH AND CONDITIONING TRAINER, FIRDAUS FIDRISHAH, DEMONSTRATES THREE COMMON VARIATIONS FOR THE CRAWL THAT CAN SERVE BOTH AS A WARM-UP AND A WORKOUT.

A A

B B

c

1

THE SPIDER-MAN CRAWL Also known as the advanced alligator crawl, this variation drills your shoulders, chest and triceps. Staying low is key for this exercise. Start in a high-plank position, with your hands under your shoulders and your body in a straight line (A). Next, place your right hand forward and bring your left knee towards your left elbow, maintaining near the bottom of a push-up position (B). Keeping your body as close to the ground as possible, move your left hand forward and bring your right knee towards your right elbow (C). Keep crawling forward by driving each knee towards the elbow on the same side while flexing your core.

3

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A

THE TABLETOP CRAWL Also known as the bear crawl, this variation focuses more on strengthening your core and quads. Remember to keep your back parallel to the floor and to brace your core throughout the exercise. First, get onto all fours with your knees under your hips and your hands under your shoulders. Then, hover your knees slightly off the ground into a “tabletop” position (A). Take a small step forward with your left hand and right foot, keeping your knees close to the ground (B). Next, take a small step forward with your right hand and left foot (C). Keep crawling forward by moving the opposite arm and leg together.

B

c  PHOTGRAPHY SHAMUS SENG

THE GORILLA CRAWL This variation of the crawl works on your lower body and core, incorporating hip mobility into the exercise as well. Start by standing with your feet apart, wider than your shoulders, and bend forward to place your hands firmly on the ground in front of you (A). Without lifting your toes off the ground, reach forward and shift your weight to your hands (B). Then jump forward, keeping your feet outside your hands (C). Keep crawling forward by reaching your hands out in front of you and jumping forward.

2

c


PT MUSCLE

YOUR NO-GYM, NO-EXCUSES PLAN THERE’S NOTHING QUITE LIKE AN OUTDOOR WORKOUT ON A SUNNY DAY.

A A

B

1

2

SINGLE-LEG PUSH-UP

Assume a push-up position with your arms straight and hands below and slightly wider than your shoulders. Raise your left foot. Bend your elbows and lower your body until your chest nearly touches the floor. Pause, and push your body back up. Do all your reps with your left leg elevated, then repeat with your right leg elevated. REPS: 4 PER LEG

PHOTO BEN GOLDSTEIN

A

We asked Los Angelesbased trainer Ben Bruno to come up with a total-body workout that you can do anywhere (at the beach while you’re on vacation or in your own home).

B

STEP-THROUGH LUNGES

Assume a lunge position with your right leg forward, your right knee bent 90 degrees. Now take a big step forward with your left foot, dropping again into a lunge position, this time with your left leg forward. Step back to return to the initial lunge position. That’s one rep. Do all your reps, switch legs, and repeat. REPS: 4 PER LEG

B

3 HIGH PLANK WITH SHOULDER TAP

Assume a push-up position with your arms straight and hands below and slightly wider than your shoulders. Keep your body straight as you raise your left hand and bring it up to touch your right shoulder. As you do, don’t let your hips shift. Place your hand back on the floor. Repeat with your right hand and left shoulder. REPS: 6 PER SIDE

HOW TO DO IT

Perform the workout as a superset. Do all your reps of the first exercise, then the second, and finally the third. That’s one superset. Rest a minute. Repeat.

π TRAINER: BEN BRUNO π TIME: 15 MINUTES π FREQUENCY: TWICE A WEEK

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PT UPGRADE

ENTER A PARALLETTE UNIVERSE HIT A COUPLE OF BARS TO BURN MORE FAT, BUILD STRONGER MUSCLE AND MOVE WITH MORE GRACE.

A

P Pound for pound, gymnasts are among the strongest men on the planet. Just think of a move like the Iron Cross, where an athlete hangs in mid-air, arms outstretched, supported only by his hands. One of the training essentials is a piece of basic equipment you can use at home: parallettes. “They’re simple but open up an infinite world of bodyweight exercises,” says Dave Durante, a former Olympic gymnast and the co-owner of Power Monkey Fitness in New York City. “Use them to muscle up, forge functional strength and practise movement control.” Check out Dave’s eight favourite parallette exercises.

1

TUCK HOLD Support your weight on your hands and keep your arms straight as you hold your thighs angled up from the floor.

B

2

TUCK TO ONE-LEG EXTENSION From a tuck hold, straighten your left leg. Pause and return it to the starting position. Repeat with your right leg.

A A

B

MAKE IT A WORKOUT

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3

TUCK TO L-SIT From a tuck hold, straighten both legs simultaneously.

4

PRESS HIP RAISE From a tuck hold, raise your hips so they’re in line with your shoulders, keeping your arms straight. Pause and return to the tuck hold.

 PHOTOS BEN GOLDSTEIN

SELECT THREE OR FOUR OF THE EXERCISES SHOWN ON THIS SPREAD AND PERFORM EACH MOVE FOR 10 TO 20 SECONDS, RESTING 90 SECONDS AFTERWARDS. THAT’S ONE ROUND. DO THREE.

B


5

BAR RULES

TUCK SHOOT-THROUGH Place a hand on each bar and assume a push-up position, your weight on the bars. Press your upper back up towards the ceiling, creating an arch in your upper back. Now kick your legs between the bars. You want your body to end up at the same angle as the push-up position, except your chest is facing up (as in a reverse push-up position). Push your chest up to the ceiling, creating an arch from your shoulders to your feet. Reverse and repeat.

 1 / STAY TIGHT No matter which move you’re executing, be conscious of what every muscle in your body is doing, says Dave. The goal is to have your whole body react as one continuous piece with no dead weight.

A

6

 2 / HOLD IT People want to go right into flashy, dynamic movements, says Dave. “But to gain strength for those, you need to master the holds, which are the foundation of movements,” he says. Practise holds like tucks, L-sits and wall-assisted handstands.

B

MALTESE PUSH-UP Position the bars into a V formation. Assume a push-up position, your upper back arched. Do a push-up, shifting your body forward at the bottom. Reverse and repeat.

 3/ MASTER TWO POSITIONS The hollow and arch positions (seen in #5, the tuck shoot-through sequence) are key in body-weight training. “They reinforce correct muscle group engagement for maximum strength,” says Dave.

A

B

7

GAIN MORE STRENGTH, MAKE FASTER PROGRESS, AND AVOID FACE PLANTS BY FOLLOWING THESE FIVE RULES.

SINGLE STRADDLE Straddle a parallette bar between your legs, arms holding your weight. Hold that position and alternate straightening one leg at a time.

8

WALL-ASSISTED SHOULDER STAND Place the parallettes 45cm to 60cm from a wall. Assume the press hip raise position (#4), except with your feet on the wall. Slowly slide your right leg up the wall, keeping your weight towards the wall. Reverse the move. Now slowly slide your left leg up the wall.

 4/ BE INVENTIVE The beauty of parallettes is their versatility. “Get creative. Try your own moves and holds,” Dave suggests. For a longer workout, you can even mix in some classic moves like push-ups and squats.  5/ GEAR UP Dave has trained on every kind of parallette out there. “Rogue is my favourite,” he says. “It’s sturdy and durable, and also high enough off the floor for beginners to practise key movements on.” $244, roguefitness.com

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PT FITNESS

JOIN IDRIS ELBA’S FIGHT CLUB

GET RIPPED WITH THE BRITISH ACTOR’S BODYWEIGHT CIRCUIT.

W Whoosh! Whoosh-whooshwhoosh! Bouncing on the balls of his feet, Idris Elba fires off rapid jabs and a left-right combination, then pivots with elbows raised to unleash a barrage of knee kicks to the ribs of an imaginary foe. It is powerful. It is violent. And it is graceful. The 1.87m, 88kg British actor has trained in kickboxing for a decade, and it shows. “Shadowboxing is one of the best workouts you can do,” he says after he catches his breath. “You don’t

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PHOTO (INSERT) 123RF BACKGROUND EFFECT 123RF

T E X T B E N C O U R T, A N D R E W H E F F E R N A N , M I C H E L L E M A L I A & L E A H P O L A KO F F

I L LU S T R AT I O N JA S O N TA N

need any equipment, and it works every muscle. It’s what Nelson Mandela did many mornings in his jail cell.” This is not casual trivia; it’s part of who Idris is. In his research to play the South Africa icon in the 2013 film Mandela: Long Walk to Freedom, he spent a night in the very jail cell on South Africa’s Robben Island. Throughout his 43 years, Idris has absorbed traits of characters he plays and people he works with. His approach to fitness has a very personal nature too. He wants to be able to kick ass if necessary. “Some guys want to be toned or want to jog for miles,” he says, “but my ultimate fitness goal is to be fight-ready. If I step into the ring, could I go toe-to-toe for five rounds? That’s what I strive for. That’s what I consider fit. “I want to know that if I’m being wrestled to the ground, I’ve got the strength to fight a man off. Kickboxing is rugged – it’s all core strength. But when you’re fight-ready, you feel like you can last forever.” It’s a dreary morning in Lynnterm Port, Vancouver. Swollen clouds are punched around by gusting winds as longshoremen take rebar off a cargo ship from China. Idris is inside a huge warehouse for a photo shoot. Between set-ups, he shadowboxes, spits out lyrics from The Notorious B.I.G., and tests out the acceleration (and braking) of the brand-new Tesla S P90D, featuring “Ludicrous” speed mode. It’s been a ludicrously busy 24 months for Idris, whose signature brand of sensitive machismo makes for compelling good guys and bad guys. After Mandela, he played Heimdall in Thor: The Dark World and Avengers: Age of Ultron. Then he shot The Gunman with Sean

Penn and travelled to Ghana for Beasts of No Nation, about child soldiers, on Netflix now. After that, he worked on Star Trek Beyond. Then there’s television, where Idris first made his mark on The Wire. His final turn as Luther, the maverick London homicide detective, is on BBC America this month. Earlier this year, he starred in a Discovery Channel series titled Idris Elba: No Limits, in which he drove a Bentley at 290km/h on a beach in Wales, raced a Ford Fiesta for a road rally in Ireland, gunned a Super Comp dragster in Miami, and flew aerobatic loop-the-loops in an air show near Coventry, England. Even that wasn’t enough. He designed a clothing line with Superdry. He regularly flies to Ibiza to DJ at top dance clubs. And this divorced dad of a teenage daughter recently became a father again, welcoming a son with his girlfriend Naiyana. That isn’t a dad bod on these pages; yet Idris says he’s only about 70 percent fit by his own fight-ready standard. And that gnaws at him. Spend a day with him and you’d realise that this is a man who wants to do things right or not at all. “When I’m fit, I’m more focused,” he says. “I have greater patience and my temper is more stable, so I’m better in almost all

RAPID FIRE

IDRIS ELBA

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If I step into the ring, could I go toe-to-toe for five rounds? That’s what I consider fit.

my relationships. I’m more vigilant about the crap I put up with. I see clearer. When I’m out of shape, I’m emotionally lazy.” That fighting mentality goes back to his childhood in London. He was an African kid and an only child. His father, from Sierra Leone, worked at a Ford factory; his mum, from Ghana, did clerical work. As a tween, he transferred to the all-boys Trinity School in East London. “Sports are organised by houses, like Harry Potter, and in the locker room afterwards, there would be lots of fights – proper fights. The new kid gets picked on, but I just wasn’t about it, man. I didn’t stand for it. On my first day, I had a fight with a kid who is still one of my best mates now.” After school, he worked nights at the Ford factory while also DJ-ing and pursuing acting gigs. After two years of that, he sold his house, packed his record boxes and moved to New York City with his wife, hoping to score bigger roles. It was a struggle. He worked as a doorman and continued to DJ. He hung out in Brooklyn barbershops to sharpen his American accent. “It took me four years to really learn the culture and nail the inflection,” he says. When he auditioned for The Wire in 2002, the show’s creator, David Simon, had no idea that Idris was English. He’d read for the part of drug kingpin Avon Barksdale but was offered Stringer Bell, Avon’s cerebral yet brutal No. 2. The Wire ran for five seasons and led to his turn as a cop in Luther, which eventually earned him a Golden Globe in 2012 and big-screen roles.

FEBRUARY 2017 79


PT FITNESS

BIG ’DRIS WORKOUT

COMPLETE FOUR ROUNDS. EACH ROUND, JUMP ROPE AND WORK THE HEAVY BAG FOR TWO MINUTES EACH. THEN DO 40 JUMPING JACKS, 40 SQUATS, 20 INCHWORM PUSH-UPS, AND A PLANK AND SIDE PLANK (30 SECONDS EACH). ON SUCCESSIVE ROUNDS, SWITCH SIDES ON THE SIDE PLANK AND DO 10 FEWER JUMPING JACKS AND SQUATS AND FIVE FEWER INCHWORMS. SO IN ROUND 4, YOU’LL DO 10 JACKS, 10 SQUATS AND FIVE INCHWORMS.

04 01

A

SQUAT

B

JUMP ROPE

On the balls of your feet, jump 5cm as you rotate your arms. No rope? Pretend. 2 MINUTES

A

Brace your core, push your hips back and bend your knees. Pause, then push yourself back up. 40 REPS

B

A

B

02

05

HEAVY BAG

INCHWORM PUSH-UP

A

Mix jabs, hooks and uppercuts. Switch sides every 30 seconds. No heavy bag? Shadowbox. 2 MINUTES

From standing, bend and “walk” your hands out until you can do a push-up. Then “walk” back. 20 REPS B

06 B

JUMPING JACK

Focus on clean movements. Kick your legs out quickly, clap overhead and repeat. 40 REPS

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A

M E N S H E A LT H . C O M . S G

PLANK/ SIDE PLANK

Hold a plank for 30 seconds and a side plank for another 30. Rest 60 seconds. START THE NEXT ROUND

ILLUS T R AT IONS A S H RU D D I N SA N I

03


PT RUNNING REV YOUR RUN

6 TOUGH TREADMILL WORKOUTS TO KICK YOUR BUTT

IF YOU DREAD THE TREAD, CHECK OUT THESE ROUTINES THAT WILL HELP YOU OUTRUN BOREDOM AND GET BETTER RESULTS THAN EVER. TURN UP YOUR TEMPO

Set the incline to 1 percent and warm up with 10 minutes of easy running. Then set the pace two minutes faster than your easy running pace – say six minutes per km if you usually run eightminute kilometres for a long, easy run. Go at that tempo for three to four minutes, and then walk for three to four minutes. That’s one round. Do three to five rounds. “This is a maximum aerobic effort that helps you push your easy pace,” says Rich Agnello, a coach for the New York-New Jersey Track Club and Next Level Sports & Fitness Training.

PHOTOS MASTERFILE

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PROGRESSION RUN

Warm up with five to 10 minutes of easy running. Then set the incline at 1 percent and start running at an 8km-per-hour pace. Increase the speed 0.4 km/h every minute until you completely fatigue. “This workout will systematically and incrementally increase an athlete’s lactate threshold,” says Andrew Kastor, head coach for Mammoth Track Club. “It will also develop mental patience and boost your VO2 max.”

CARDIO MIX

CHANGE UP YOUR ROUTINE WITH THESE THREE NOVEL DRILLS FROM FITNESS COACH DAN JOHN, AUTHOR OF NEVER LET GO.

THE “55” WORKOUT

π Start by doing one body-weight squat and 10 push-ups. Rest for 30 seconds, and then do two squats and nine push-ups. Gradually work your way up to 10 squats and down to one push-up. You’ll complete 55 reps of each exercise by the time you’re done – and reap both the cardiovascular benefit of aerobic training and the muscular pump of a strength session.

HALF-MILE INTERVALS

Warm up with 15 to 20 minutes of easy running. Then run a half kilometre at 75 percent of your hardest effort. When you hit the half kilometre mark, slow to a jog for 200m. That’s one round. Do six to eight rounds. “By not fully recovering between repeats, you still improve your ability to run fast, but also ensure you have the aerobic strength and support to maintain goal pace on race day,” says Jeff Gaudette, head coach at Runnersconnect.net.

THE HORRIBLE HILL WORKOUT

Warm up with 10 minutes of easy running. Begin your workout by setting the incline to 8 percent and sprint as fast as you can for 30 seconds. Then lower the incline to 5 percent and walk for 30 seconds. After walking, sprint for 90 seconds at your 10K pace, then walk for two minutes. That’s one round. Do six to nine rounds. “This workout challenges your anaerobic and neuromuscular system while also helping build strength with the long hill repeat,” says Jeff.

COMMERCIAL REPEATS

This one requires a television to be in front of you. Warm up with 10 minutes of easy running. Every time a commercial comes on during a show or game you’re watching, run 1½ to two minutes

10-METRE SPRINTS

You’ll improve your ability to run fast, and also maintain goal pace on race day. per kilometre faster than your warm-up pace, until the regular programme returns. Do this until completely fatigued. “It’s a killer towards the end of a close basketball game,” says Budd Coates, a four-time qualifier for the Olympic Marathon trials and special contributor to Runner’s World.

PROGRESSIVE INTERVALS

Warm up with 10 minutes of easy running. Start the treadmill at 12km/h on a 1 percent incline and run 60 seconds at that pace. Then lower the speed to an easy pace and take a 60-second break. Bump up the speed to 11km/h

and repeat this 60 seconds of running with a 60-second break while increasing the speed by 0.5km/h after each break. Once you can’t hold that faster speed for the full 60 seconds, drop the interval down to 30 seconds of running with 60 seconds of rest until you can’t go anymore. “As the workout progresses, you carry more and more fatigue into the next interval," says Steve Magness, head cross-country coach at the University of Houston and a professional running trainer. “It’s a great workout that gives you bang for your buck on the aerobic and anaerobic side of the coin.”

π Find an area in your gym where you can sprint for 10m. Once you’ve covered the distance, pause just long enough to inhale and exhale once through your nose. Sprint back and pause, this time inhaling and exhaling twice through your nose. Continue the drill – breathing normally as you sprint, and adding an additional nose inhalation and exhalation when you pause – until you can no longer breathe through your nose. “It takes more effort than breathing through your mouth – even during rest – which increases the intensity of the exercise,” Dan says.

JUMPING-JACK PYRAMID

π Do as many jumping jacks as you can in 10 seconds. Rest for an equal amount of time. Next, do as many jumping jacks as you can in 20 seconds, and rest 20. Then do 30 seconds of jumping jacks followed by 30 of rest. Now, work your way back down the pyramid (30, 20, 10). Repeat three times. This will change the way you think about jumping jacks forever.

FEBRUARY 2017 83


PT GEAR RUNNING SIDEKICKS

BE A RUNNING REVOLUTIONARY RACE AGAINST YOUR PERSONAL BEST WITH THESE STATE-OF-THE-ART SHOES.

1

2

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$216, AVAILABLE AT THE NORTH FACE OUTLETS.

Designed to tear up trails, the Ultra Endurance excels in stability and traction control. It boasts a Flashdry collar lining that potentially prevents running blisters and keeps your feet dry. Be worry-free while trail running with the moulded-TPU toe cap, gusseted tongue and Snake Plate forefoot protection, designed to protect your feet from debris. What’s more, feel stable and secure when running with the Ultra Protec Cradle heel-stability technology and the Vibram Megagrip outsole made for durable, sticky traction in all conditions. With the unparalleled grip and an unmatched fi t, this pump will keep you running longer.

2 PUMA SPEED 600 IGNITE V2

$219, AVAILABLE AT PUMA STORES AND AUTHORISED RETAILERS.

As its name suggests, the Speed 600 Ignite 2 is faster than before with a new and improved upper. The silhouett e’s dual layer midsole infused with Ignite provides longerlasting cushioning, combined with responsiveness that gives you an energy boost with each stride. Its Everfi t+ technology locks your foot onto the platform for a fi t and secure ride. Combined with the light and durable Evertrack+ injected blown rubber, this shoe will propel you ahead of your competition.

3 SKECHERS MEN’S GOMEB STRADA 2

$189, AVAILABLE AT SKECHERS CONCEPT STORES.

Get sweating with the next generation Gomeb Strada 2, built for long runs and fast tempos with a smooth and effi cient ride. It promises a more responsive running experience with the independent circular Goimpulse sensors, Resagrip traction control and Resalyte midsole cushioning. Its Triply mesh system upper coupled with the Passive Stability Power Pillars provide good support, breathability and enhanced stabilisation. Plus its materials are kept to a minimum, making it extra lightweight and the ideal footwear for shaving seconds off your personal best.

 TEXT SHAMUS SENG

3

1 THE NORTH FACE MEN’S ULTRA ENDURANCE


PT GEAR GYM BAG HEROES

2

DOMYOS HEX DUMBBELL $30.90,

www.decathlon.sg

1

ASICS SEAMLESS LS CREW $54

www.asics.com.sg

TEXT SHAMUS SENG

Get the freedom to push yourself beyond your comfort zone at the gym with this long-sleeved performance shirt. There’s no chafing, no catching and no distractions. Its slim design minimises resistance, and its moisture management gives you maximum comfort while you work out.

Shake Up Your Workout Routine

It’s time to bulk up. This tried and tested versatile dumbbell is ideal for bodybuilding movements and functional exercises. Its unique hexagonal shape offers

better stability, and its profiled chrome handle provides an ergonomic grip. Furthermore, the ultra-durable rubber layer withstands impacts and protects your floor too.

Want to receive text notifications while swimming? No problem. This waterproof watch features all-day activity tracking, auto sleep tracking and a five-day battery

life. With the customisable, removable tracker, you can wear it as a wristband, bangle or even as a pendant. Oh, and did we mention that it’s only 6.8mm thick?

LOOK COOL WHILE TRAINING WITH THESE WORKOUT ESSENTIALS.

3

FITBIT FLEX 2 $148

www.fitbit.com/sg

FEBRUARY 2017 85


PT NUTRITION

BOAR DOWN ON FATIGUE TIRED OF TEDIOUS CHICKEN BREASTS? OUR PULLED PORK BUN IS STUFFED WITH MUSCLE-FIXING PROTEIN AND ENERGISING VITAMIN Bs.

PULL AHEAD OF YOUR FITNESS COMPETITION.

0-2 MINUTES

 When you’re ready to feast, shred the pork with a knife and fork to achieve a “pulled” consistency. Blast it, with the marinade, for two minutes in the microwave. Meanwhile, chop up the lettuce.

86 FEBRUARY 2017

 Combine the pork, mayo, barbecue sauce and lettuce. Stuff it in a brioche bun, or save yourself 30g of carbs by wrapping it in the larger outer leaves of the lettuce, for punchy flavours with zero post-lunch lethargy. TIME TO MAKE: 7 MINUTES PROTEIN: 34G CALORIES: 548 CARBS: 46G

M E N S H E A LT H . C O M . S G

YOU WILL NEED...

π Pork fillet, pre-cooked π Lettuce, ½ π Low-fat mayo, 1 tsp π Barbecue sauce, 1 tsp

FOR THE MARINADE:

π Light soya sauce, 2 tbsp π Fresh coriander, 1 tsp π Honey, 1 tsp π Red chilli, 1 tsp, chopped

08 THE NUMBER OF ENERGY-ENHANCING B VITAMINS AMPLY PROVIDED BY YOUR PORK FILLET.

PHOTO MASTERFILE

2-5 MINUTES

5-7 MINUTES

TEXT JACK HART

 Rich, tangy flavour in the microwave? You bet. Pop the pork in Tupperware with our marinade and leave to infuse all morning in the office fridge, advises chef Michael Wignall of Gidleigh Park Restaurant.


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MEN'S HEALTH SINGAPORE

NO PAIN, NO GLORY NO BRUISES, NO STORY

THE 2017 MEN’S HEALTH URBANATHLON IS BACK WITH A BRAND NEW TWIST. IT’S TIME TO SHOWCASE YOUR TENACITY AND GRIT.

#RunDifferent

In the newly revamped eighth edition of the Urbanathlon, get ready to overcome fresh challenges that will unleash the warrior within you. The 2017 version will prove to be bigger and better – one that’ll push your limits and put your endurance levels to the test. In the revised edition, expect free-form running in the heart of Orchard Road while coming up against four new obstacle zones, as well as a final Urban Warrior Course that demands agility and strength. The final circuit will be erected at Ngee Ann City Civic Plaza and will enable any participant

who’s giving it a go to end his or her race with a bang. The Urbanathlon 2017 will have in store attractive prizes and race packs for each participant. There’s even a Race Village at the end to provide quality post-race recovery with food and drinks. Family members and friends of each race-goer are also welcome to the Village to soak in the carnival-like atmosphere. The Urbanathlon is open to male and female runners 18 years old and above. But hurry! Only a limited number of race slots are still available.

4 OBSTACLE ZONES AROUND ORCHARD ROAD

URBAN WARRIOR COURSE

FREEFORM RUNNING

ORGANISERS

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OFFICIAL APPAREL

MAIN SPONSORS


FINAL CALL

REGISTRATION CLOSES FEB 19, SO HURRY!

WHAT’S NEW 1 Think Differently

FOUR OBSTACLE ZONES Instead of traditional single obstacles, each mega zone will comprise a combination of exciting and challenging hurdles to test your limits.

2 Run Differently FREE-FORM RUNNING Before the run, you will be given the locations of the four obstacle zones and the sequence in which each must be attempted.

3 Be Different URBAN WARRIOR COURSE We dare you to complete the toughest obstacle yet! It’s a gruelling circuit that tests your agility, speed, strength and willpower. Many can attempt it, but only a few can make it.

4 Flag-off Select your preferred flag-off timing slot (every 30 minutes, starting from 9.00am). Please arrive half an hour before your flag-off at Playspace @ *Scape for bag-deposit facilities, before proceeding to the start point at Ngee Ann City Civic Plaza.

MARCH 4, 2017 (SAT) START POINT: NGEE ANN CITY CIVIC PLAZA RACE VILLAGE: PLAYSPACE @ *SCAPE

5 Race Timing Apart from the timing for the entire run, the time you require to complete each obstacle zone will also be recorded, at its entrance and exit. Watch how you fare against other top runners on a leaderboard located at the Race Village!

6 Prizes

You may be our next champion! The overall winner shall be selected based on his/her total timing of all four obstacle zones. Four individual obstacle zone champions will also be awarded based on the fastest time for each zone.

FEBRUARY 2017 89


MEN'S HEALTH SINGAPORE

WHAT’S IN THE RACE PACK

GET ONE WORTH OVER $200 HEN YOU SIGN UP WHEN

6-month digital subscr subscription to Men’s Health worth $36

Lab Series trial kit

Pirelli F1™ Tyre Key Ring

Lots of photo opportunities at each obstacle zone. Grab your friends and family, and be sure to snap lots of Instagramworthy photos of yourself in action during the race.

adidas race tee worth $45

ZALORA voucher worth $20*

Shoe bag

TM Lewin voucher worth $50*

Complimentary healthy snacks at the Race Village, courtesy of BoxGreen.

Dockers voucher worth $50* *TERMS AND CONDITIONS APPLY.

PARTICIPANTS WHO FINISH THE RACE WILL ALSO RECEIVE: A finisher’s m medal that d doubles as a b beer opener! N Nothing b beats a good sstory in a b beer session.

A personalised e-certificate.

Exclusive gift for all finishers of the Urban Warrior Course.

Above shown are for illustration only. The actual product may vary.

90 FEBRUARY 2017

M E N S H E A LT H . C O M . S G

MORE COMING SOON!

Check out menshealth.com. sg/racepack to find out more.

REGISTER NOW


PRIZES PIRELLI BRANDED G GIFTS S

DE’LONGHI COFFEE MACHINE AND KENWOOD SMOOTHIE MAKER

LAB SERIES HAMPERS

VISIT THE URBANATHLON WEBSITE TO FIND OUT MORE.

URBANATHLON ACTION OBSTACLE TRIAL Men’s Health brought one part of an obstacle zone – the Pegboard – to the Prudential Healthy Life Expo on Dec 1 to 3, 2016, and challenged anyone to complete it in the shortest time possible. URBANATHLON BOOTCAMPS Every week till February 2017, athletes join us at various downtown locations for 90 minutes of workout regime and tips on how best to train for the upcoming Men’s Health Urbanathlon. Those who have not signed up for the race are welcome to join us at these complimentary bootcamps.

Find out more about our next bootcamp in the Urbanathlon website under PERKS.

menshealth.com.sg/mhu FEBRUARY 2017 91


• PRODUCTS • PROMOTIONS • EVENTS •

ADIDAS Get ready to turn heads and strike envy on the football pitch with the latest Speed of Light boots from Adidas, inspired by the colours created by the refraction of light during light-speed experiments. The various colourways – Solar Red, Solar Yellow and Shock Blue – are available in its X16+ Purechaos, Ace 16+ Purecontrol and Messi 16+ Pureagility styles respectively. The boots are designed to help players stand out in the various aspects of their game: speed (Purechaos), control (Purecontrol) and agility (Pureagility). For more info, go to http://shop.adidas.com.sg/.

LONGINES Inspired by a model developed in the 1960s, The Railroad mirrors the sober aesthetics of railway watches. Its 40mm steel case houses a highly reliable L888.2 automatic winding calibre, exclusive to its tickers. The 24-hour scale on the off-white polished dome dial, coupled with the fine engraving inspired from the original decorations, make this timepiece all the more unique. For more info, go to www.longines.com.

HELLY HANSEN Going somewhere to ski? The Vista Jacket is made with a wealth of technical innovations, like the new, breathable and waterproof Helly Hansen Performance shell fabric that has a two-way stretch for ease of movement and comfort. The jacket also features its Primaloft insulation that will keep you warm in strategic locations, aside from the innovative H2Flow system that enhances mechanical ventilation and regulates body temperature. A combination of elastic powder skirt, elastic lining and wrist coating makes the Helly Hansen style complete. $489, available at Liv Activ Suntec City and Orchardgateway stores.

NIKON The all-new D5600 is designed for photography hobbyists and content creators to explore creative and artistic expressions. It’s equipped with a touchscreen operation and time-lapse movie function from the more advanced D7200. What’s more, captured still images can be automatically transferred to your smartphone, on top of wireless video transfer and remote shooting. For more info, go to www.nikon.com.sg.

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2XU Situated right in the heart of Singapore, 2XU’s first Global Performance Centre offers a wide range of men’s and women’s sports performance compression garments and apparel. The store also provides further advice and assistance on products and trainings for specific interests. Furthermore, it promises free 2XU training classes and opportunities to run together with the 2XU Run Club. Located at #01610/611 Suntec City Tower 3, it’s open daily from 11am to 9.30pm.

DUREX Not-so-fun fact: One million people worldwide contract a sexually transmitted infection (STI) every day. One of the most effective ways to reduce STIs is to use condoms. Here’s where the Invisible – its thinnest ever condom – comes in handy. Its ultra-thin and naturally soft material strikes the perfect balance between pleasure and protection. It also boasts a natural woody scent and extra added lubrication for ultimate comfort and enjoyment. $24.50 (10 pieces, Extra Lubricated and Extra Sensitive) or $8.45 (3 pieces, Extra Sensitive). For more info, go to www.durex.com. my.

LAB SERIES Whether you’re hitting the gym or heading overseas, you don’t have to be overloaded with grooming products. Not when there’s the handy Pro LS All-inone Shower Gel. It’s not merely a body wash but also a shampoo, facial cleanser and shaving gel. The dense, no-drip formula creates a rich lather that adheres to the skin for all-over cleansing and shaving ease. Key ingredients include blue agave leaf extract, vitamin E and oat amino acids to soothe your skin, while sucrose and caffeine are added to moisturise and perk up your dermis respectively. $33, available at major department stores and selected perfumeries.

MTG The Sixpad is an advanced electrical muscle stimulation (EMS) training gear designed to help you sculpt and tone your physique. It runs on CMM Pulse core technology, and has a slim and cordless design that allows the user to use it anytime, anywhere. Also, the Sixpad is programmed with a 23-minute routine – adopted from football star Cristiano Ronaldo’s training advice – that replicates muscle stimulation from regular exercise. It also taps on the 20Hz frequency, which is a natural frequency the human body uses for signalling muscle. By using the same frequency, all EMS pulses are effectively communicated to the target muscle. $229 to $299, for more information, go to http://sixpad.com. sg/en/.

FEBRUARY 2017 93


• PRODUCTS • PROMOTIONS • EVENTS •

SKECHERS Get sweaty with the Gomeb Strada 2 – enhanced for a smooth and efficient ride. Its M-strike Technology promotes a midfoot strike, while its lightweight material promises to keep you up and running. Furthermore, it boasts its Passive Stability Power Pillars, Tri-ply mesh system upper, and a moulded heel counter for enhanced stabilization, breathability and security. $189, available at Skechers concept stores.

ULTIMATE PERFORMANCE What sets the BCAAs+ apart from those of other brands is that it contains glutamine and electrolytes, which are substantially lost during workouts. Its anti-catabolism ability prevents muscle breakdown, and increases one’s ability to metabolise body fat and support muscle growth. A sudden loss of electrolytes in the body may lead to muscle cramps, which is why the BCAAs+ aim to keep you hydrated during intense training. Available at Ultimate Performance Singapore. For more info, call 6536-8649 or go to www.upfitness.com.sg.

WHAT HE WANTS This Menscience Omega 3 Supplement Formula is ideal for improving cardiovascular functions, and promoting healthier joints and muscles and better brain functions, including vision and mood. Utilising pharmaceuticalgrade maximum strength omega-3 fatty acids with an optimal ratio of EPA, DHA and DPA, this effective formula provides the key ingredients to help improve and maintain brain function, and cardiovascular, joint and muscle health. $75 (60 tablets), available at www.whathewants.com.sg.

KORDEL’S Specially formulated for men aged 30 and above, Testofen Plus combines testofen (a scientifically standardised extract from the fenugreek plant) and panax ginseng. This combination is touted to be nature’s solution to help invigorate qi flow, supporting masculinity and vitality for optimum performance. Cambert (F.E.) Pte Ltd, #14-06 Great World City East Tower. For more info, call 6775-0600, or e-mail kordels@cambert.com.sg.

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MEN’S HEALTH SUBSCRIPTION

SUBSCRIBE TO

MEN’S HEALTH AND ENJOY

20% OFF WHEN

YOU DO SO NOW! WWW.MENSHEALTH.COM.SG

ONE-YEAR SUBSCRIPTION AT $57.60 (USUAL: $72) TERMS AND CONDITIONS This subscription promotion is only valid for the print edition, when signing up at menshealth.com.sg, for the sale period of the February 2017 edition. Your subscription will commence with the April 2017 issue. Current print subscribers may enjoy this subscription promotion as well (the new subscription period will automatically commence when the current one expires). The subscription rate and offer are applicable for Singapore addresses only. Subscriptions are non-refundable and non-transferable. Please allow about four to six working days from the magazine release date for postage. Subscribers will be informed by post to collect their gifts (where applicable). Subscribers’ information may be used in future marketing or promotional activities. Gifts are issued on a first come, first served basis, and are while stocks last. SPH Magazines reserves the right to amend or replace gifts if stocks run out. SPH Magazines and the sponsor shall not be liable for any loss or damage suffered by the subscriber or any party in accepting, possessing, using or consuming the gifts. By providing the information set out in the subscription form and submitting the same to SPH Magazines, you confirm that you have read, understood and consent to the terms of this subscription and also to the collection, use or disclosure of any personal data by SPH Magazines for the purposes of the subscription, in accordance with its Data Protection Policy available at www.sphmagazines.com.sg. For subscription enquiries, call 6388-3838 or email circs@sph.com.sg.

FEBRUARY 2017 95


THE BEST TIPS WE COULDN’T FIT INTO THIS ISSUE

YOUR NEW SPORTS DRINK

Downing a wheat beer with a low amount of alcohol (under 4 percent) will speed up your recovery. A study in the Journal of Dietary Supplements discovered that the yeast helps your immune system manage the damage caused by your workouts, while beer’s polyphenol compounds reduce inflammatory responses.

OPT FOR A HEALTHIER CHOICE

Leave your McChicken meal alone, unless you’ve been working out the whole week. A University of Minnesota study found that people who indulge in fast food two or three times weekly are 50 percent more likely to have coronary diseases.

OM YOUR WAY OUT OF STRESS MEDITATION AND MINDFULNESS CAN REDUCE LEVELS OF THE STRESS HORMONE CORTISOL, A STUDY FROM THE UNIVERSITY OF CALIFORNIA AT DAVIS STATES. IT ALSO BRINGS DOWN BLOOD PRESSURE AND AIDS IN WEIGHT LOSS. JUST ONE SESSION HAS BEEN SHOWN TO IMPROVE YOUR ABILITY TO COPE WITH TRAFFIC JAMS AND CHECKOUT QUEUES ON A GENETIC LEVEL.

SHAKE THOSE FATS OFF

You can meet your fitness goals quicker by knocking back a protein shake immediately before bed, according to a study published in the journal Medicine & Science in Sports & Exercise. One shake speeds up muscle protein synthesis by 22 percent overnight, optimising your muscle-building hormones. It’s like Horlicks on steroids.

BREAK YOUR BREAKFAST HABIT

If you want to lose weight, follow your taste buds instead. A recent study by metabolism researchers in the journal Obesity found that a hefty breakfast is the surest way to a leaner body. So, from tomorrow on, feast on that char kuay teow and get the most out of your day’s calories in the morning.

FASTTRACK FAT LOSS

96 FEBRUARY 2017

M E N S H E A LT H . C O M . S G

PHOTO MASTERFILE

Get ready for the quickest, simplest way to double your fat loss: drinking peppermint oil in water for 10 days before your training session. Iranian scientists from the University of Mohaghegh Ardabili found that doing so makes you burn twice as much fat per session by letting you push your body harder for longer. The effect has been attributed to an increase in the amount of oxygen reaching your hardworking muscles.


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Men's Health - Feb 2017 SG