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LAND A HOT DATE TONIGHT P92 MALAYSIA OCTOBER 2016

BUILD THIS BODY MALAYSIA’S NO.1 MEN’S LIFESTYLE MAGAZINE

SCULPT COVER-GUY MUSCLE IN 31 DAYS

The Secret to

Happiness Revealed!

5EASY

RECIPES THAT BURN FAT

100% USEFUL!

www.mens-health.com.my

#MHCOVERGUY16

WINNER

RAVINASH RATNAM How the doctor overcomes stress and inspires his patients

NEW CURES FOR OLD PAINS

Bigger, Stronger Chest In Just 10 Minutes HEAD-TURNING WATCHES FOR LESS THAN

RM1,300 ISSN 1675-6932

RM10


FITS RIGHT IN WITH FITNESS Introducing a new range of fitness wearable from Misfit that will revolutionize your health and fitness

The Misfit Shine 2 fitness and sleep tracker


ADVERTORIAL

“Sitting is the new smoking.” “Sitting will have a negative impact on your health.” More and more, we’re reading about the life-shortening effects of sitting at our desks all day. The media headlines and articles sound like clickbait and scaremongery, but the conclusions of various studies, conducted by varied experts, are dire. It seems self-evident that sitting for long periods can lead to bad posture and weight gain and consequently, diabetes or heart disease, but it has also been linked to organ damage and muscle degeneration, as well as an increase in the risk of lung and colon cancer. One British study even concluded that each hour spent sitting after the age of 25 shaves nearly 22 minutes off your life. But what’s more worrying is this: one study concluded that exercise doesn’t offset the ill effects of long periods of sedentariness. If you sit at a desk for eight to ten hours a day and max out your body for an hour’s workout at the gym, you

could still be at risk of the health problems mentioned above. So the idea, then, is simply to sit less, or to punctuate long periods of sitting with some activity, even the simplest of movements. Just popping up, or stretching, or walking for two minutes around the office will, according to these studies, yield immense benefits over time. And here’s when Misfit Shine 2, a truly wearable fitness and sleep tracker, comes in. Aside from automatically tracking your body’s activity, calories and sleep, it also fires off vibration alerts after intervals of sedentary behaviour to remind you to get moving, even as you’re absorbed in a work deadline or are glued to the couch during your marathon session of Game of Thrones. You can set the vibration notifications manually, tailoring it to your day pattern: from every 20 minutes to every two hours, and for a specific time of day. The original Misfit Shine, launched in 2012, had garnered the world’s attention, and now, the Misfit Shine 2, which was launched earlier this year, builds

on many of its predecessor’s qualities while adding some useful new features. Compared to other fitness trackers on the market, the Misfit Shine 2 is decidedly user friendly – and intentionally so. It’s simplified, so you can concentrate on your daily activity goals. The Misfit Shine 2 is a simple coin-sized device made of an aircraft-grade aluminium body, ringed by a halo of 12 rainbowcoloured lights that tell you all you need to know – depending on which ones light up and in what colour – in place of a display screen. You can also link the Misfit Shine 2 with your phone via the Misfit Link app, so you can take a selfie, receive incoming texts or call alerts, set an alarm, play music, and more. What’s more, it tracks not just walking and running but also cycle revolutions as well as swimming strokes. It is also waterproof to 50 metres, with six months of battery life. What makes the Misfit Shine 2 most user-friendly, however, is its wearability. It comes in carbon black or rose gold, and

you can wear it on your wrist with a sportband, or clip it onto your shirt pocket, or anywhere else, like a brooch. The Misfit Shine 2 is a harmonious blend of technical functionality and fashionable design. Misfit Wearables was acquired in late November 2015 by Fossil, the American designer and manufacturer of high-quality watches, jewellery and leathers, and the partnership has evidently bumped up the style quotient of Misfit Wearables’ offerings, if the Misfit Shine 2 is anything to go by. A useful device is one that does no more and no less than what you want it to do for you. So if you’re looking for a fussfree fitness tracking device that works to get you off your chair, the Misfit Shine 2 delivers.


COVER STORIES ________

10.16

26 THE SECRET TO HAPPINESS

Alter your work habits, and feel better than ever.

40 THE CHEST MAXIMISER Build a rock-solid upper body in just 10 minutes!

44 NEW CURES FOR OLD PAINS

Tried everything for your back pain, but still no respite? Here’s what you need to know – and try.

50 EASY RECIPES

THAT BURN FAT

Say good riddance to your spare tyre after you eat these salads.

70 #MHCOVERGUY16

Be inspired by the Top 5 Finalists, and get to know this year’s winner: Dr. Ravinash Ratnam.

84 SCULPT COVER-GUY MUSCLE

Follow our no-gym programme to transform yourself by the end of the month.

92 LAND A HOT

DATE TONIGHT

Woo women in the age of apps without looking like a perv.

96 WATCHES FOR LESS THAN RM1,300

No need to break the bank to look good. Just check out these elegant timepieces. 6 O CTO B E R 2016

84


10.16

MORE USEFUL STUFF! 31

68

56

FITNESS

HEALTH

65 WISDOM: JOSH LEE

The fragrance creator shares his best career advice and tips on how to win at life.

31 48 THE BEGINNER’S GUIDE TO 5 FACTS ABOUT RUNNING

GUY SKILLS

LUNG CANCER

From your sofa to the finish-line in 21 days. Bragging rights optional.

Prevent the biggest “C” affecting Malaysian men from striking you.

66 MOTORING: MITCH

42 CRANK UP YOUR CORE

78 RESULTS FROM THE

Go back to driving school with the race-car driver.

A gut-busting workout programme from Clinical Nutritionist and Health Coach Rachel Scheer. 48

READERS SURVEY

You told us what you do, like and wish you knew. Here’s the data..

GILBERT

FOOD & NUTRITION

54 THE HEALTH SNOB’S

GUIDE TO ICE CREAM

Frozen dessert is fine – as long as you make it yourself.

56 COOK CHICKEN, CHISEL ABS

A great recipe, and an even better abs-revealing workout.

STYLE

58

68 TRAVEL: LOMBOK

It’s where you need to go on your next vacation; not that other Indonesian island.

ON THE COVER RAVINASH RATNAM PHOTOGRAPH DELVIN XIAN Ravinash Ratnam wears Dockers Alpha slim tapered chinos

4 TIMELESS LOOKS

Buy these four items, and you’ll never go out of style.

62 COOL NEW WATCHES

What makes a watch a timepiece? The materials. 8 O CTO B E R 2016

The reporting in Men’s Health is meant to increase your knowledge of current developments in health. Because everyone is different, the ideas expressed by researchers cannot be used to diagnose or treat individual health problems. A doctor can best guide you.


Mongoose Publishing Sdn Bhd (580051-K) Level 36, Menara Ambank 8 Jalan Yap Kwan Seng, 50450 Kuala Lumpur, Malaysia www.mens-health.com.my

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Editorial Director, Rodale International John Ville

All Enquiries Tel 03 2166 6650 Fax 03 2166 6651

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Editorial editor@mens-health.com.my Editor Eugene Phua Deputy Editor Anis Taufik Writer Patrick Loh Staff Photographer Daniel Chan Contributing Sub-editor Chan Wai Kit Contributing Writers Elise Low, Qhalis Najmi, Steve Thomas Contributing Photographers and Stylists Chee Minh Geh, Delvin Xian, Elma Salwara, Matt Blum, Naoki Chu, Suyen, Xerxes

Director, Business Development and Global Licensing Angela Kim Director, Global Marketing Tara Swansen

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Art production@mongooseasia.com Associate Art Director Elynn Hah Graphic Designer Shufri Elfi Mifli Production Executive Nor Faridah Mustafa Website www.mens-health.com.my Group Digital Editor Lim Chee Wah Web Editorial Assistant June See Web Manager Elana Chee Mei Ling Digital Marketing Manager Averell Leiking Senior Web Designer Vincent Chua Senior Web Designer Fann Saw

GLOBAL EDITIONS/EDITORS-IN-CHIEF

Marketing & Communications marketing@mongooseasia.com Marketing Director Brendan Carey Events events@mongooseasia.com Head of Events Amee Halim Assistant Manager, Events Alyssa Nazaleq Advertising advertising@mens-health.com.my Sales Director Ashley Loh Senior Sales Manager Rose Maria Bague Sales Manager Arthur Jeng Senior Account Executive Paige Teoh Operations accounts@mongooseasia.com Head Of Operations Camy Yee Sales Operation Executive Liyana Nadrah Accounts Executive Siti Fazillah Yunus Accounts Executive Norshakila Abdullah Accounts Assistant Nu’Man Hadi Mohamed Ashraf Accounts Intern Muhammad Nazmi Admin Assistant Nur Hayati IT Support Engineer Reshwant Singh Dhillon Circulation Manager Ignatius JC Edwin Circulation Assistant Mohd Khairie Abdul Karim, Mohd Sukri Dispatch Muhammad Fitri Badrul Sham, Mohd Khairil Hafizie Mohd Zamzam Management www.mongooseasia.com Executive Chairman Graham Paling Group CEO Patrick Brennan COO Mark Harvey Editorial Director Muna Noor Intl. Business Development Director Richard Beatty Executive Publisher Intan Shafinas Bte Meor Zailan

AUSTRALIA Luke Benedictus

INDONESIA Pangesti Bernardus

BRAZIL Sergio Xavier

ITALY Enrico Barbieri

SINGAPORE Kelvin Tan

ARUBA

GUATEMALA

BULGARIA Vladimir Konstantinov

KAZAKHSTAN Asset Abdirov

SOUTH AFRICA Jason Brown

CHILE

HONDURAS

CHINA Jonny Guo

MONGOLIA Munkhdelger Tuvshin

SOUTH KOREA Seung Kwan Paik

COLOMBIA

MEXICO

CROATIA Krešimir Šego

NETHERLANDS Ronald Janus

SPAIN Jordi Martinez

COSTA RICA

NICARAGUA

FRANCE Patrick Guerinet

PHILIPPINES Allan Madrilejos

THAILAND Chatchawin Unhanun

CURAÇAO

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GERMANY Markus Stenglein

POLAND Krzysztof Komar

TURKEY Fatih Büyükbayrak

DOMINICAN REPUBLIC

PERU

GREECE Vasilis Georgakakos

PORTUGAL Pedro Lucas

UKRAINE Dmitry Pribytko

ECUADOR

VENEZUELA

HUNGARY Máté Pásztor

ROMANIA Mihai Ghiduc

UNITED KINGDOM Toby Wiseman

INDIA Aroon Purie

RUSSIA Kirill Vishnepolsky

UNITED STATES Bill Phillips

This magazine is published by Mongoose Publishing Sdn Bhd (580051-K) 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. The views expressed in the articles, features and listings are not necessarily those of Mongoose Publishing Sdn Bhd (580051-K) or Rodale Inc. While every reasonable care is taken in compiling the magazine, the publisher shall not be held responsible for any omission, error, or inaccuracy. Please notify the publisher in writing of any such omission, error or inaccuracy. Editorial contributions are welcome but unsolicited materials are submitted at the sender’s risk. The publisher cannot accept any responsibility for loss or damage. No part of this publication can be reproduced in any form without the publisher’s permission in writing.

DR JAMEELA SATHAR MD, MRCP, Senior Consultant Haemotologist, Ampang Hospital

10 O C T O B E R 2 0 1 6

ARGENTINA

EL SALVADOR

MEN’S HEALTH MALAYSIA BOARD OF ADVISERS HONG YA CHEE Chief Nutritionist, iLife Nutrition JERRICAN TAN CSCS, ACE, Director, Fitness Innovations Malaysia (FITM)

Men's Health Malaysia is available on board all Malaysia Airlines flights.

Francisco Cuevas SERBIA AND MONTENEGRO Ivan Radojcic

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LATIN AMERICA

DR MOHD HUSNI ADMAD MBBS (Mal), M.S. ORL, Head and Neck Consultant, Gleneagles Hospital DR GEORGE LEE MA MB BChir FRCS (Urol), Clinical Associate Professor at Monash University, Sunway Campus DR IRENE LEE CHEW KEK Consultant Dermatologist Pantai Hospital Cheras

THOMAS LING Certified Sommelier, UK, Certified Specialist of Wine and Spirits, US, Certified Sake Professional –Sake Education Council, Japan DR HARJEET SINGH MBBS (India), MS Ortho (UKM), MRCS (Edinburgh), Consultant Orthopaedic and Sports Injury Specialist, Columbia Asia Hospital YEOH EE LING Dietitian, ACE Personal Trainer Fitness Innovations Malaysia (FITM) A/P DR CHRISTOPHER HO CHEE KONG MD, MS, MRCSEd, MBU (Cert), MFSTEd, AM, FICS (USA), FRCS (Urol) (Glasg), FECSM, FRCSEd Consultant Urologist & Sexual Medicine Physician , Dept of Surgery, Universiti Kebangsaan Malaysia Medical Centre

DR YAP YEE GUAN BMedSci (Nottm), MBBS (Nottm), MD (Lond), CCT (UK) (Cardiology & Int Medicine), Eur Cardiol (Europe), Consultant Interventional Cardiologist, Prince Court Medical Centre DR MARTHA LEE DHS (US), Clinical Sexologist, Eros Coaching DR EUGENE WONG MBBS, MS Ortho (Mal) DipSurgAnat (Melb) AM (Mal), Adult and Pediatric Spine and Orthopaedic Surgeon, Pantai Hospital DR SAM HUNTER Mtech Chiro (RSA), Consultant Chiropractor, Clinic Director, TAGS, Spine and Joint Specialist Clinics, Ampang and Penang


FROM THE EDITOR

I don’t think I’m exaggerating when I say that this issue couldn’t have happened without you. This month, we crown the winner of the 2016 Men’s Health Malaysia Cover Guy Search by Men’s Biore, after months of searching, interviewing, judging, photographing and further judging. We received hundreds, maybe even thousands, of your entries; and we were impressed at the sheer quantity – and quality – of all the entrants. To say that it was a challenge to pick just 10 semi-finalists would be a massive understatement. I’d like to thank each and every one of you who submitted photos to this contest. I’m confident that, even though you didn’t make it into the magazine this year, you will go on to achieve amazing things and that you will be able to encourage everyone around you to live their best lives possible. And to all of the semifinalists: wow. Y’all are inspirational, and I’m quite sure I’ll be working with you again in the very near future. All of the Top 5 finalists this year exhibit excellence not just externally but also internally. You see, I set a challenge to the judges that I’m not just looking for a dude with six-pack abs, a statuesque body, and a million-dollar smile. I wanted them to choose candidates who had and have a plan – one that brought them to where they are today, and one that will bring them to where all of us aspire to be. The candidates should have substance to go along with the sculpted muscles. And

Correction The latest series of running shoes from ASICS that we featured last month in our “Inside Out” Page should be spelt ASICS fuzeX. We apologise for the spelling error.

12 O C T O B E R 2 0 1 6

I believe that the judges have chosen rightly in picking the finalists, as well as the winner: Dr Ravinash Ratnam. We’d never attempted anything like it before, but I’m delighted we executed a survey of you, our loyal readers. I wanted to find out more about you: what makes you tick, what annoys you, what vexes you, what galvanises you, what stimulates you. I’m aware that we asked quite a lot of questions – some of them deeply personal – in the survey, and I thank you from the bottom of my heart for taking the time to answer them all. Your responses have effectively become my road map that will guide me and my MH teammates on our quest to create the very best content that will help you live your best lives possible. Last but not least, I’d like to thank everybody who attended the Men’s Health Women’s Health Night Run by AIA Vitality in Putrajaya. Even if I had all the time in the world, it wouldn’t be enough to meet and thank all 14,000 of you who made the night an epic event. Check out our recap photos of a night I’ll not soon forget on page 102. (And sign-up for the next one in Johor Bahru!) So thank you everyone – not only for helping to make this issue, but also for spurring us on to make this issue a success. Eugene Phua Editor

Men’s Health Malaysia

@menshealthmy

@menshealthmalaysia

PHOTOGRAPH KAHMUN/MYTH STUDIO GROOMING KF BONG

It’s All About You


RETAIL • SURIA KLCC • MID VALLEY MEGAMALL • PAVILION MALL • SUNWAY PYRAMID • IOI CITY MALL • QUEENSBAY MALL

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UnderArmourSEA

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– STEVEN

Ah, the age-old question. You’re not alone in this bewilderment. But the blame doesn’t fall entirely on inconsistent headlines; even nutrition scientists can’t seem to agree on the carb/no carb contention. The latest research, however, points to some surprising facts and may come as news. Let’s take your personal fitness endeavours: endurance athletes have always been told to guzzle carbs like they’re going extinct. But in a new study, triathletes who abstained from carbs 14 O C T O B E R 2 0 1 6

after intense evening training, and stayed off them until after a lighter session the next morning, not only lost body fat but also cut their running times by 3%. Their carb-loading brethren, however, saw no such improvements. Conversely, men simply training for a beach body need more carbs than accepted wisdom claims. That’s why your trainer is encouraging you to eat more sweet potatoes. If you’re hoping to marry the two goals, you need the best of both worlds: carb-cycling. See right.

CARB ON, CARB OFF

Use carb-cycling to get in shape for the sand

i/ Training days PT David Kingsbury trains A-listers such as Hugh Jackman. On gym days, he suggests adding sweet potatoes or rice to your supper and even breakfast. ii/ Rest days When not training, ditch carbs. Or use the method from the triathlon study: train in the evening, then eschew carbs until after the next day’s gym session. iii/ Race days Hold the gels. Your normal diet will meet your needs up to a half-marathon, says sports medic Dr Jordan Metzl. You don’t need two bananas for a 10km either.

WO R DS ALEX HARRIS P H OTO G R A P H S MICHAEL HEDGE S U N G L ASS ES BY LO C A L S U P P LY

I’m drowning in beach-body carb confusion. My personal trainer says more, but the blogs say less...


My eyesight is crap at the office. What gives? – LIAM

If your desktop’s a blur but the opticians can find nothing wrong with you, have faith – science is catching up with this malady, and all the other ocular rifts brought on by our modern lifestyles. One issue of which you might be aware is the gradual, insidious damage done by blue light from screens. But a far more likely culprit could be stress. With a deadline looming, you blink less and can develop “computer vision syndrome”, which is symptomised by dryness and discomfort. “Keep any screen 40cm from your face, and bump up the text size,” says Dr Mark Rosenfield, a professor at SUNY College of Optometry. The stress hormone cortisol also leads to impaired retinal function and can result in a condition called central serous chorioretinopathy – a build-up of liquid that causes blurry vision. Thankfully, a simple way to combat this is with a workout, so train your vision on that.

I’m only 30 but my knees protest every time I go for a run. What am I doing wrong? – TRENT

It’s probably less to do with your age than your job. Desk-jockeys are wont to ignore the importance of mobility work required of a man who sits for 10 hours a day. More often that not, your knees are unlikely to complain as the result of an actual knee problem (though of course, if the pain is severe, see your physio or GP). In men, you can almost always point to the hips. Tightness here hinders proper joint movement, causing knee trouble, and simply opening them up will reduce pain and boost speed. Your move? Some seriously deep lunging. Starting in a press-up position, take one foot to the outside of the hand on the same side. Breathe out to place your forearm on the floor, elbow nestling into your instep and hold for a beat. Now take the same arm and reach up to rotate your chest. Hold for a few seconds then switch sides. Aim for five on each leg before your run and after, if you have time – which you will do with a new personal best.

I eat sushi often – at least twice a week. Can this cause any problems? – ANDY

Your big risk is food poisoning from bad fish, so choose reputable restaurants that have earned good grades from health inspectors. Be wary of supermarket sushi. In a Norwegian study, almost half the samples tested contained high levels of bacteria, probably due to poor storage temperatures. Concerns about mercury toxicity from eating fish may be overblown. A JAMA review found that fish’s heart-healthy benefits outweigh the risks of consuming toxins. To be doubly safe, remember that the further up the food chain a species is, the greater the chance it contains mercury. So choose smaller swimmers, such as shrimp and salmon, says MH nutrition advisor Mike Roussell, Ph.D. And keep in mind that all the white rice you’re eating isn’t all that nutritious. Switch to brown-rice sushi. 16 O C T O B E R 2 0 1 6

Will a base tan protect me against skin cancer? – THOM

It’s a fair question, when you consider that 46% of men surveyed by dermatology scientists consider this a perfectly acceptable way to dodge any damage. But you couldn’t be more wrong. And if that scares you, we’re not sorry, because it damn well should. Starting your holidays with the delusion that laying down some base bronzing – whether on a sunbed or just in the park – somehow enables you to better deal with UV rays is skin suicide. Use a decent SPF like the smarter 54% in the survey.


BULLETINS

The latest news on fitness, health, nutrition, sex and style

EGG CARTONS, CRACKED!

Never judge an omelette by the size of its main ingredient. Ron Kean, a poultry egghead at the University of Wisconsin, helps us unscramble the jargon on the carton. 1 / Is there a difference between eggs with white, brown, blue, or even speckled shells? “Shell colour is simply a genetic trait of the hens that lay the eggs, much like hair colour in humans,” Kean says, who adds that there is no connection between the shell colour and taste or nutrition. They all still crack the same way. Just remember to cook what comes out thoroughly. A shell protects your egg from leakage, but not from raw­food pathogens like salmonella. 2 / Does the size of an egg have any significant impact on its overall nutritional profile or taste? “As hens get older, their eggs become larger,” Kean says. “The nutrition does vary a bit – a smaller egg tends to have a slightly lower proportion of white and a slightly higher proportion of yolk.” A jumbo egg from a granny hen con­ tains 27 more calories and about 2 more grams of protein than a medium egg from a younger bird. But whatever the size, they all taste the same.

“They’re the same unless the hens were raised on different diets,” Kean says. Feeding them flax, for example, can increase their eggs’ omega­3 fatty acid content. Very few antibiotics are used in either system. Think hens are happier outside a cage? “Stress levels may actually be higher in cage­free hens,” Kean says, “especially for those on the lower end of the pecking order.” 18 O C T O B E R 2 0 1 6

PHOTOGRAPH SHANA NOVAK

3 / Are “cage-free” eggs any different nutritionally from those laid by caged hens?


BULLETINS

Muscle Up at the Flick of a Twitch

Spending another night on the road with work is liable to leave you with nothing more to play with than an undersized gym stocked with featherweight dumbbells. For some men, this in an unwelcome speed bump in their beach body programme. For others, it’s an opportunity to get acquainted with a different kind of “mini bar”. Whatever your reasoning, a new study has proven your fears (and excuses) unfounded. Researchers discovered that you can add as much mass lifting just 60% of your one-rep max as you can chasing new personal best records under a bending barbell.   Lighter weights target your slow-twitch fibres, which – though 20 O C T O B E R 2 0 1 6

+120% known for boosting endurance, not size, like their faster relations – provide the same pump you’re after when targeted properly. The reason? After musclebuilding bookworms compiled a 13-study meta-analysis in Sports Medicine, they found the extra reps racked up while lifting light provide time under tension, stimulating growth equal to fasttwitch-focused sets of three heavy reps. Time to hit the hotel gym, then. Plus, even when you’re home and lifting heavier, researchers now recommend scheduling one lightweight session in your weekly regimen. You’ll maximise your muscles’ potential, working both fast- and slow-twitch muscles for double the gains. Breathe a sigh of relief, gentlemen; it’s not the size that counts, it’s how you lift it.

By fitting in 20 minutes of sunshine a day. Boston State Hospital

+20% From watching your football team win. University of Utah

+93%

When taking a daily zinc supplement. Wayne State Uni

+17% With a full pot of ginger tea. Tikrit Medical

WORDS TED LANE PHOTOGRAPH AGATA PEC AT HEARST STUDIOS

Frequent travellers have lost their “get out of gym free” card. Lifting light in your hotel can put you on the fast-lane to growth

EXTRA BAGGAGE

Wanna come back bigger? Here’re four ways to give your out-of-office testosterone levels a natural booster shot


BULLETINS

18%

Make Cheat Days No Small Fry

Increase in stroke risk for people who don’t eat breakfast versus those who do. An a.m. feed may help prevent morning blood pressure spikes, so keep boiled eggs in the fridge to grab and go. Source: Stroke

CHEAT SHEET

An impromptu portion of fries won’t cut it. Go all-in and you can boost your fat-burning endeavours with a gutbusting treat

22 O C T O B E R 2 0 1 6

5½ Burger King

Whopper Sandwiches 148g protein

1

jars of Meridian Crunchy Peanut Butter

214g fat

2 Pizza Express Hawaiians of M&M’s and chuck it all in” effect. Zero-tolerance approaches put untenable strain on your motivation, which makes temptation ever more enticing. The answer to ensuring your weight-loss endeavours stick? Don’t excuse away small slip-ups by manufacturing an impromptu cheat day. Instead, plan ahead by scheduling 24 hours to knowingly consume (and therefore fully enjoy) double your day-to-day calorie intake. It’ll fatten up your willpower and make eating clean for the remainder of the week a far more palatable experience.

208g carbs

26 scoops of MyProtein Impact Whey Powder

546g protein

13¼ pints of Guinness

32 units of alcohol

WORDS TED LANE PHOTOGRAPH AGATA PEC AT HEARST STUDIOS ADDITIONAL PHOTOGRAPH GETTY

Cheat days have muscled their way into the common consciousness of gym bros and belly-burners alike through #hashtags and Dwayne “The Rock” Johnson’s ludicrous plates of pancakes. But dietary misdemeanours, planned or otherwise, have generally been viewed as hopeful excuses, rather than hard science – until now. A study published in Consumer Psychology journal has concluded that hedonistic deviations boost your dieting drive for a leaner waist in the long run. Researchers compared a strict 1,500kcal diet to a 1,300kcal plan coupled with a 2,700kcal Sunday splurge. Those participants who indulged showed increased selfcontrol on dieting days and came up with better strategies to overcome temptation during the week, despite following a more restrictive meal plan. The scientists believe that strict nutrition schedules in pursuit of washboard abs lead you to interpret even the smallest lapse in effort as total failure. This sets off what psychologists call a “capitulation cascade” or, in other words, the “I may as well finish this entire bag

Unsure what 2,700kcal looks like? Here are five greedy visual representations


BULLETINS

Stop Joint Misery in its Tracks

Curb your cardio fears: pavement pounding is a route to rude knee health Whether you’re in training for race day or clocking up a few miles in the name of general fitness, the fear that the impact from running will leave your joints creaking is a frequent one – and for good reason. Joint pain is one of the most common ageing issues – up to 25% of men are likely to develop arthritis – and the terror of accelerating that process by chewing up tarmac is the reason that many hang up their trainers. Cardio-junkies can jog on, however, as research shows the link between running and joint pain is a non-starter. The Lawrence Berkeley National Laboratory discovered that runners are less likely to develop joint pain than inactive people, and that you can run several marathons a year without concern. It’s being overweight 24 O C T O B E R 2 0 1 6

DOCTOR’S ORDERS

Dr Frederik Fuchs, chiropractor at SpineCentral, outlines the best ways to keep running smoothly

GO SLOW

that poses the biggest joint risk, and lab coats found a link between a decrease in pain and calories burned through exercise. But what if you’re already a lightweight cardiohead and you have concerns about your knees? Research found the stimulatory effect of running on cartilage production is actually greater than the wear and tear of impact. All you need to do is combine extra miles with the joint-saving advice on the right, and your endurance career can continue at full pace.

BONES TO PICK

It might look like a slowmo Street Fighter re-enactment, but tai chi’s combo of steady moves and stretching boosts coordination and balance, easing stiffness in painful joints.

Ligaments, tendons and joints are made up of collagen, which you can supplement with a bowl of bang-ontrend bone broth. Health hipsters have finally hit upon a useful fad.

GET OUT MORE

TAKE A POP

Swap the gym treadmill for a park run. Vitamin D from the sun regulates calcium and phosphate – essential for healthy bones – while deficiency leads to osteoporosis.

Combine zinc (for healthy bones) with vitamin C (better cartilage function) to steel your frame against the toughest 10km grind.


BULLETINS Milk The Benefits News that dairy doesn’t just dial down diabetes but also safeguards your cardio health means a fat cheese sandwich is a legitimate indulgence

26 O C T O B E R 2 0 1 6

Not all fats are equal. The American Heart Association reveals those to devour and those to disown

SPREAD IT

LAY IT ON THICK

Smear toast with monounsaturated fat from peanut butter. It reduces bad and raises good cholesterol to cut your risk of CVD and stroke.

CURD YOUR ENTHUSIASM

Polyunsaturated fats in tofu contain omega-3 and -6, which benefit both heart and brain. Another reason for vegans to be smug.

BEYOND THE HYPE

A little goes a long way. Coconut oil’s sat fat is fine to a point, but with 20% more kcal than butter, don’t let its cred make you portion size-blind.

GET FROZEN OUT

The artificial trans fats in that frozen margherita pizza are a diabetes spark plug on a par with sugar. Overindulge at your peril.

Found! The Secret to True Happiness

Know When to Punch Out Working overtime is fine, but once you reach a salary level you’re okay with, leaving on time should be your bonus. In an American study, earning more than USD$75,000 isn’t likely to increase happiness. Use Your Vacation Days People who plan their time off say they feel better about their finances, success, health, and relationships. But 40 percent of workers leave days on the table. That’s like turning down free money and stress relief. Make Time to Laugh Frazzled at work? Go straight to video. In a Journal of Labor Economics study, people who watched a 10-minute comedy clip were 13 percent more productive than those who didn’t.

7%

Drop in your overall cancer risk if you’re highly physically active – and the decrease in risk goes to double digits for liver, lung, kidney, colon, bladder, and breast cancer. JAMA Internal Medicine

WORDS TED LANE PHOTOGRAPH AGATA PEC AT HEARST STUDIOS; ISTOCKPHOTO ADDITIONAL PHOTOGRAPH GETTY

THE GOOD, THE FAD AND THE UGLY

SHED IT

Fat’s well-publicised return from nutritional exile is maturing into a dietary redemption story of cinematic proportion. Adding to recent news that high-fat foods slim your waistline, cutting-edge research from America reveals that the dairy we’ve been programmed to dodge could loosen diabetes’ grip on our love handles. In fact, Tufts University scientists found that people with higher levels of dairy fat in their systems reduced their type-2 risk by a supersized 46%. Although you might not fall among the one-in-11 worldwide who deal with diabetes (or be close to joining them), full-fat dairy can still deliver for you. The same fluctuations in blood sugar that lead to the disease cause damage to both your heart and your blood vessels, increasing your chances of suffering a stroke or developing heart disease by 71%, according to the American Diabetes Association. But a fatty acid in dairy products called transpalmitoleic acid has been found to lower insulin levels, in turn increasing insulin sensitivity and stabilising blood sugar to gird the circulatory system. The best source of these across-theboard benefits? Cheese. Pass the pickle, please.


Internationally Accredited Heart Centre

www.ijn.com.my


INSIDEOUT

Check out our website at mens-health.com.my for the latest event and promotion updates.

EVENTS & PROMOTIONS

OBERMAIN’S FIRST MENSWEAR APPAREL AND FLAGSHIP STORE

Obermain’s long awaited menswear collection has finally reached our shores. The debut collection features casual and formal shirts, as well as T-shirts, for the modern gentleman. The idea behind the range is timeless: putting no expiration dates on the styles. You can find everything – from apparel and accessories to bags and their signature footwear – at Obermain’s new 1,227sqft flagship store in Mid Valley Megamall. Starting from RM89; obermain.com.my

VINCE CAMUTO ETERNO HOMME FRAGRANCE

The designer’s new Eau de Toilette opens with a splash of citrus and mint, while saffron and a peppery mix of bourbon awaits you at the heart. The fragrance ends with earthy patchouli and cedarwood to give you a vintage woody scent. The luxurious notes are preserved in a strong white leatherette bottle, featuring the label’s signature crest medallion. RM330 (100ml); vincecamuto.com www.mens-health.com.my 29


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Fitness

A Beginner’s Guide to Running

Rack up smarter, safer kilometres. Here’s how to get started

WORDS MIKE DARLING PHOTOGRAPH ISTOCKPHOTO

WHEN I CROSSED THE FINISH LINE AT

the Boston Marathon a few months ago, my old college buddies were in disbelief – back at Pitt Uni, I wasn’t exactly known for my athleticism. But Boston was my third marathon, and I now consider myself a real runner. I revel in my runs across New York’s RFK Bridge, and the heft of a race medal in my hand. In truth, my transition from beer runs to road runs didn’t happen smoothly. I’ve had sore knees, a cranky Achilles and more, mostly due to my rookie mindset. Like many novices who end up injured, I thought the only things I needed were shoes and a will to sweat. “Most people are poorly prepared for the stress that running puts on the body,” says Kelly Starrett, D.P.T., author of Ready to Run. Use this plan to prep yourself so you don’t wreck yourself. Consider it your starting line to incredible fitness.•

www.mens-health.com.my 31


Fitness

1 / Build a Foundation Don’t take off like a rabbit: spend two weeks walking while doing these moves three days a week, and then once or twice a week afterward

Build strong strides: holding a dumbbell in your right hand, step back with your right leg into a reverse lunge as you swing the weight in front of you. Explosively stand back up. That’s 1 rep. Do 10 and switch sides. Do 3 sets of 10 per side.

Turkish Getup

Band Lying Leg Extension

This move boosts mobility and strengthens every muscle from head to toe, especially those in your core. A strong core allows you to run with more control and stability. For the how-to, see page 35. Do 5 reps on each side.

2 / Equip Yourself

Seek out a specialty running store, and invest in the gear you’ll need to start strong. Here are a few essentials

Shoes That Fit

Don’t just go to a department store and buy the first pair that looks cool. It’s worth the extra effort to find a running store that can provide a gait analysis. The test will tell you how you run – that is, whether your foot rolls inward (pronation) or outward (supination) when it strikes the ground – and whether you have high arches or flat feet. That information will help the staff put you in shoes that compensate for weaknesses in your running mechanics. They may even recommend an over-thecounter orthotic. This is an insert that you customise by popping it in the oven to soften, sliding it into your shoe, and then simply wearing the shoe. For people with wonky feet, orthotics can help reduce the risk of a whole slew of painful and common injuries, such as IT band syndrome and shin splints.

32 O C T O B E R 2 0 1 6

Miniband to Prevent Injury

Stash this item in your gym bag or overnight bag – it can save you from a world of hurt. You can use it to strengthen the oftinjured muscles around your hips as well as your smaller stabilising muscles, says Philadelphia trainer Jim Ferris. (Need miniband exercises? Keep reading.)

Dumbbells for a Strong Core

A firm muscle is a fast muscle. If you don’t own dumbbells, buy a pair of 5kg or 10kg. With these, you can combine weighted exercises (such as overhead push presses, straight-leg deadlifts, and lunges) with classic body-weight moves like planks, side planks, and mountain climbers to strengthen your core, says sports medicine doctor and MH advisor Jordan Metzl, M.D.

Cadence Lunge

Here’s the ultimate hip fortifier: position a miniband around your legs just below your knees. Keeping your upper body still, take small steps to the right for about 6m and then sidestep back to your left for another 6m. That’s 1 set. Do 3.

For bulletproof legs, lie on your back with your hips and knees bent 90 degrees. Loop a miniband around your feet. Straighten your right leg. Reverse and repeat with your left. Do 3 sets of 10 reps per leg.

3 / Prep Your Muscles

Readying your body requires loosening up your muscles and locking down your nutrition. Run through this routine before you pound pavement

Open Your Hips

With a wall directly behind you, assume a lunge position with your left knee forward and your right knee behind you on the floor close to the wall; your right shin should be running up the wall. You’ll feel your right hip and quad stretch. Switch legs; repeat. This simple move opens up your hips and helps prevent knee, back and hip pain, Starrett says. Do it for a minute on each leg before and after you run.

Stretch Your Calves

Prevent Achilles tendinitis and shin splints: stand on the balls of your feet on a step with your heels hanging off the edge. (You can use a railing or a wall for balance.) Push yourself up and slowly (to a count of 10) drop your heels below the level of the step. Push back up and repeat. Do 3 sets of 15 every day after you run.

Don’t Carbo-Load

Step away from the pasta, Prefontaine. Beginning runners often overfuel, not realising that a 5km run burns only around 400 calories, which is roughly the amount in two candy or energy bars. Your normal diet will give you what you need until you reach halfmarathon distance and beyond, according to Dr. Metzl.

Hydrate Gradually

Resist the urge to glug lots of H20 before a run; you shouldn’t feel as if you’re cramming for an exam, says dietitian and Runner’s World magazine columnist Pamela Bede. A better strategy is to simply drink when you feel thirsty, she says. For any outing lasting under an hour – as long as conditions aren’t too hot or humid – you really don’t need to carry water. You’ll be perfectly fine with the fluid you have on board.

PHOTOGRAPH CULTURA/IMAGE SOURCE/GALLERY STOCK (PREVIOUS PAGE); MATT SALACUSE; ISTOCKPHOTO (RIGHT PAGE) ICONS MICHAEL BRANDON MYERS

Miniband Sidestep


Fitness

4/ Start Running

Your first runs are critical. Learn proper running mechanics early so you can make faster progress and protect yourself from injury

Don’t Overstride

Try to maintain a compact stride and a quick cadence (i.e. step turnover), says former Dartmouth College track coach Mark Coogan, who now coaches pro runners for New Balance Boston. That’ll help you avoid landing on your heels too much. If you’re a bigger guy, it could also moderate the impact on your lower back. “It’s especially important when going downhill,” he adds. “That’s when the quads and knees can take a beating, and also when new runners tend to go for it.”

Relax Already

Try not to move like Frankenstein’s monster. “I tell people to imagine they’re holding an egg in each hand. You don’t want to be squeezing so hard that you’d break it.” That helps you stay loose everywhere, including your upper back and shoulders.

Be Efficient

Beginners have a tendency to swing their arms across their body as they gain speed, Dr. Metzl says. That motion wastes energy because it’s side-to-side rather than forward. Swing your arms naturally back and forth; the movement should be a perfect counterbalance to your legs, propelling you forward.

Foam-Roll

Roll everything. Set a timer for 10 minutes and foam-roll back and forth over as many parts of your lower body – glutes, quads, hamstrings, calves – as possible for about 30 seconds each. When you’re really feeling the pinch, dig into achy spots with a tennis ball, Starrett says. Align the ball with the tight area, take a deep breath, and relax around it, letting the ball sink in and knead the spot. Then roll the area very slowly.

BECOME A RUNNER IN 21 DAYS: THE PLAN DAY

RUN/WALK TIME

1

15 minutes

3

15 minutes

5

15 minutes

7

20 minutes

9

20 minutes

11

20 minutes

13

25 minutes

15

20 minutes

17

25 minutes

19

20 minutes

21

30 minutes

The Basics Run by time, not distance. If you tire, just walk for a while. Recover between days; by week 3, you’ll have better endurance.

5/ Increase Your Speed With a solid base and a plan to become strong and avoid injury, you’re ready for the long haul. Follow these rules of the road

Build Mileage Slowly

An abrupt build-up in distance – say, more than 30 percent over a two-week period – dramatically increases a new runner’s risk of injury, according to a 2014 study in the Journal of Orthopaedic & Sports Physical Therapy. You can stay off the injured list by allowing your body sufficient time to adapt: increase your mileage by no more than 10 percent a week.

Finesse Your Speed

Now let’s go fast. Speedwork can help you burn more calories and train you to run fast without having to suck wind. Coogan recommends “strides”. They’re simple: in the middle or at the end of a normal run, just increase your pace to a near sprint for 100 meters; then resume your normal pace. If you do 8 to 10 of these, recovering after each one, every other day for two weeks, you’ll start to see your times improve.

Tackle a Hill

Add a weekly hill workout and you’ll quickly become a stronger runner, Coogan says. He recommends finding a gentle hill – at least 150m – and running quickly up it. “Try to do it five times the first week; add a couple more every two weeks. When that becomes too easy for you, find a steeper, longer hill.”

Recruit a Friend

You’ll be more likely to stick with the sport if you have a running partner. If your buddies hate running, join a club. Many, like the KLCC Runners Group, are free and draw big crowds – and fit women.

34 O C T O B E R 2 0 1 6


The Strength Move That Increases Speed The Turkish get-up is an old-school strongman move, but it’s also beneficial for runners. That’s because it strengthens your legs and core, improves your flexibility, and protects your body from injury, says Jim Ferris, owner of Gym Ferris Fitness. Get started with the steps here: TURKISH GET-UP

Lie on your back with your left leg bent and right leg flat on the floor. Hold a dumbbell in your left hand, and raise your left arm straight toward the ceiling. (Keep it like this the whole time.)

2/ Roll Onto Your Elbow

Keep your eye on the dumbbell as you slowly roll your torso to the right and lean on your right forearm. Your right palm should be pressing into the floor, and your right leg still straight.

3/ Prop Yourself Up

Lift your hips, and push up onto your right hand. As you do, slide your right leg under your body, moving into a partial half kneel; put your weight on your right hand, right knee, and left foot.

DO IT!

1/ As the ultimate strength builder During your lifting routine, do 5 sets of 1 rep on each side, using a heavy dumbbell. 2/ As a lung-taxing finisher After any workout, do 10 sets of 5 reps on each side, using a 5kg dumbbell. 3/ As a single-exercise workout One day a week, grab a 10kg dumbbell and do as many controlled reps as you can in 20 minutes. BENEFITS

Strengthens your core Boosts flexibility Prevents running injuries Improves your balance

4/ Move Into a Half Kneel

Now raise your torso so it’s vertical; keep your left arm pressing the weight up, and your right arm out to your side. Both knees should be bent 90 degrees, and your eyes should look forward.

5/ Stand Tall

From the half kneel, drive your weight through your left foot and stand tall, keeping the weight vertical as you do. At the top, squeeze your glutes. Now do the entire move in reverse.

WHY YOU’LL LOVE THIS EXERCISE

“Turkish get-ups strengthen your entire body with little wear and tear.” Ferris says. “I have my athletes do them very slowly, 30 seconds per rep. The slower you go, the more strength, control, and body awareness you develop.” www.mens-health.com.my 35

PHOTOGRAPHS BEN GOLDSTEIN GROOMING (EXERCISES) BRITTANY SPAULDING; CULTURA/IMAGE SOURCE/GALLERY STOCK (INSET)

1/Lie Down


Fitness

Altitude Work Is All Hot Air

Hypoxic training – whether up a mountain or in a gym – won’t take your stamina to new heights. But it can get rid of flab in peak time THE THEORY BEHIND ALTITUDE

training goes a little something like this: the higher you climb, the less dense the air becomes and, no matter how deeply you breathe, less oxygen reaches your red blood cells. This starves your muscles of energy, hampering performance. Your body then reacts by releasing the hormone EPO (the stuff that a certain Mr Armstrong was partial to), which produces new red blood cells to transport extra oxygen, thereby increasing your VO2 max – the optimum rate at which your body can use oxygen during exercise. This gain translates to an impressive 6% improvement in cardio performance at sea level, one that can last up to three weeks. All this is why exercising at altitude, a.k.a. hypoxic training, has been a longtime staple of elite athletes, particularly cyclists. It’s also the reason why trendy hypoxic chambers – rooms that mimic the air composition of altitude –are appearing at more and more commercial gyms. Sadly, this high-flying bubble is about to burst. New research

has proven you need to spend more than 12 hours a day at an altitude of 2,500m above sea level, for four weeks, to enjoy endurance benefits. Fifteen minutes on the treadmill in your gym’s hypoxic chamber is proven to do nothing for your endurance, despite the searing lung pain. Moreover, even if you’re willing to bankroll the real deal, tread carefully. True, you’ll earn the prick-free EPO boost enjoyed by pro athletes for a shot in the arm to your VO2 max. But you could also inadvertently sabotage the training procedures you agonise over at sea level. A review of the topic, published in Advances in Experimental Medicine and Biology, found high altitude causes appetite suppression 1 , inhibition of protein synthesis, muscle wastage, and excessive ventilation that leads to dehydration and sleep issues 2 . And you

only need to have a passing knowledge of Men’s Health lore to know that, without the hunger to eat recovery meals, the protein synthesis to repair muscles, or the rest needed for complete restoration, the effectiveness of your altitude training programme is compromised. It’s why the same study that found a 6% performance increase in some also saw athletes whose performance was negatively affected. In other words, altitude training does not guarantee success, but these results have hitherto flown under the radar.

“Hypoxic training won’t boost your endurance, but it will help you sear extra calories.” There is, however, a silver lining to this head-in-the-clouds training protocol. Hypoxic chambers may not result in an endurance-boosting EPO shot, but they do sear extra calories. The reduced oxygen forces your cardiovascular system to work 25% harder and your muscles’ mitochondria to ramp up their fat oxidation 3 , which a Sleep and Breathing study found can help you lose an extra kilo of weight over two months with three workouts a week. Technically, yes, you can boost your endurance training high. But you’ll need the time and travel budget to do it right, not to mention a complete strategy to address all of the associated side effects of the training itself. For the average guy, however, hypoxic training is better deployed to make extra fat disappear into thin air.

JUST THE FACTS, PLEASE 1

CLIMBER’S DIGEST

2

SLEEP LIGHT

Releasing excess CO2 via heavy breathing at altitude leads to sleep apnea, the University of Colorado found, making REM sleep tricky.

3

FEEL THE BURN

This process causes a composition shift that can remove 11% of body fat in three weeks, says the Chinese Journal of Physiology. 36 O C T O B E R 2 0 1 6

WORDS TED LANE PHOTOGRAPH JOBE LAWRENSON

Altitude ups levels of appetitesuppressing hormone leptin, says the BMJ. Add that to altitude nausea, and mealtimes are no fun.


INSIDEOUT

EVENTS & PROMOTIONS

Check out our website at mens-health.com.my for the latest event and promotion updates.

WIN ENTRANCE TO 2016 IRONMAN MALAYSIA, LANGKAWI WORTH RM2,600!

Be prepared this 12 November for 3.8km of swimming, 180km of biking, and 42.2km of running at the 2016 IRONMAN Malaysia, Langkawi. Aim to complete the race within 17 hours and you’ll walk home with the IRONMAN title. Push beyond your boundaries and be one of only 40 participants to qualify for the 2017 IRONMAN World Championship in Kailua-Kona, Hawaii. Start by joining our contest and stand a chance to win entrance to the 2016 IRONMAN Malaysia, Langkawi worth RM2,600, an athlete goodie bag, VIP passes for two family members, and exclusive IRONMAN merchandise (not including accommodation and transport to Langkawi). To win this prize, log on to www.mens-health.com.my (This contest closes on 30 October 2016)

DOOF DENIM COLLECTION BEAN BAG

Denim is tough and can withstand any obstacle, which inspired Doof to incorporate the same qualities to its Denim bean bag collection. The Jabba is a lounger beanie bag, while the mediumsized Roxanne is easier to fit in tight spaces. The beans are secured with an inner lining, allowing you to remove the cover for cleaning. You can also find smaller bags such as the Chuck (pictured), Jude, Chucky and Meenie in the collection. Starting from RM150; www.doofindustries.com

UNDER ARMOUR DRIVE ONE GOLF SHOE

The ArmourVent and OutDry technologies in these waterproof golf shoes steal the spotlight: they keep your feet dry, cool and comfortable out on the links. Is the fairway wet? Don’t worry – the Drive One’s CHAMP Zarma Tour spikes will keep you stable. A removable sock liner and Micro G foam in the insole provide plenty of cushioning to ensure your feet won’t be sore by the 18th hole. All Drive One golf shoes come with a two-year waterproof warranty. RM1,099; underarmour.com.my www.mens-health.com.my 37


Fitness BELLY OFF CLUB

Crushing Obstacles His beer gut was getting in the way of his self-esteem, so Calvin Lee made the bold move of embarking on a fitness adventure. Now, going through an obstacle challenge is just a piece of cake (without the calories). Follow his lead to shed the kilos and to live your best life

Workout Routine Lee attends boot camp three times a week on top of his daily gym regime. He takes a break on Sundays. MONDAY

AM: Gym routine – 10 minutes on treadmill, 45 minutes of weights (chest and bench presses). PM: Boot camp. TUESDAY

AM: Gym routine – 5 minutes on rowing machine, 45 minutes of weights (deadlifts).

LOWER BACK PAIN AND KNEE

38 O C T O B E R 2 0 1 6

PM: 8km run in KLCC park. WEDNESDAY

AM: Gym routine – 5 minutes on rowing machine, 45 minutes of weights (thrusters and supersets). PM: Boot camp. THURSDAY

AM: Gym routine – 10 minutes on treadmill, 45 minutes of weights (arm and abs exercises). PM: Muay Thai or MMA classes. FRIDAY

AM: Gym routine – 10 minutes on treadmill, 45 minutes of weights (squats and leg presses). PM: Boot camp. SATURDAY

Hiking.

SUNDAY

Rest.

Diet Regime BREAKFAST:

Protein shake after working out, 2 eggs, wholemeal bread, spinach, coffee. LUNCH:

Grilled chicken with vegetables, couscous, wholemeal pasta. AFTERNOON SNACK:

Nuts or biscuits. DINNER:

Steak, salmon, pork loin or grilled chicken with salad.

cutting the flab. “I prep my meals at home to ensure that I get the right kind of nutrients throughout the day,” the self-professed foodie says. As a follower of the Paleo diet, he eats mostly lean meat and salmon, with lots of vegetables and complex carbs. But when he’s out with friends, he eases off on his diet, “I eat a proper meal. Subconsciously, I’ll still go for the healthiest options such as fish and vegetables.” His advice is to not be in a rush to get your ideal body. Take it easy and

don’t be too hard on yourself as long as you have the discipline to stick to your goals. “Consistency is key so keep at it no matter how long it takes,” he notes. “Eventually, you will realise that results happen over time, and not overnight.” Set short-term goals instead, he continues, whether you’re training for the next obstacle race or for that beach vacation in Bali. Lee concludes, “Have reasonable expectations, knowing that they will lead you to your end goal in the long run.”

BEFORE:

77kg After:

66kg

NAME: CALVIN LEE AGE: 28 HEIGHT: 165CM OCCUPATION: PRODUCT MARKETING TIME TO REACH GOAL: 1 YEAR PLUS

WORDS PATRICK LOH PHOTOGRAPH DANIEL CHAN LOCATION CORPORATE GYM, MENARA MAXIS

problems were the main reasons why Calvin Lee decided to overhaul his lifestyle. “I consulted a sports specialist and found out that the fat and its weight were curving my spine in a detrimental way,” he recalls. Although active in school, working life soon took precedence over fitness. “I started gaining weight. Any form of physical activity was difficult for me,” he adds. “I wasn’t consistent with my workouts and diet, so the weight wasn’t shifting.” Despite the physical discomfort that he was suffering, Lee wasn’t motivated to shed the kilos until Maxis’ “Fitter Faster Stronger” programme was introduced to him. That was the push that he needed, and he now exercises regularly. “The Maxis-sponsored boot camps on Mondays, Wednesdays and Fridays help to instil the discipline required to maintain a regular fitness regime,” Lee notes. When he’s not at his desk at Menara Maxis, he’s at the gym, running or hiking for up to four hours. “I’m much more energetic and athletic now. I have the confidence to join challenges such as Spartan Race and Viper Challenge,” Lee says. He continues to push himself hard because he knows that once his body gets used to a certain type of exercise, his progress will plateau. “That’s why I always look out for harder challenges and aim for new goals,” he adds. Lee also enjoys any exercise that requires short bursts of strength and speed. “I love power lifting, functional exercises and high-intensity training because they give me a sense of freedom,” he says. According to him, enjoying your workout can help you make progress as “When you feel comfortable, you will push yourself beyond your limits.” Dieting also plays a huge role in


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Fitness

The Chest Maximiser GET THE BLOOD FLOWING

Bored of doing the standard bench press on chest day? Sculpt a more powerful chest with this month’s unique workout programme. In addition to targeting your pectoral muscles directly, you’ll engage in total-body movements for improved range of motion and faster recovery

Download the CustomFit app by Fitness First for more unique programmes like this

A

A

B

B

1/ Bear Crawl

2/ Bend to Extend Stretch

[A] Stand with your feet shoulder-width apart. Bend forward from your waist to touch your toes. [B] Straighten back up, with your arms above your head, and push your hips forward slightly. Do 1 set of 30 seconds.

B A

3/ Inch Worm

C 40 O C T O B E R 2 0 1 6

D

[A] Bend forward from your hips, and place your hands on the ground in front of your feet. [B] Walk your hands forward into a push-up position [C]. [D] Walk your feet forward until you return to [A]. Do 1 set of 30 seconds.

WORDS ANIS TAUFIK PHOTOGRAPHS CHEE MINH GEH MODEL NICHOLAS MOK LOCATION FITNESS FIRST 1 MONT’ KIARA

[A] Get down on all fours, with your hands below your shoulders, and knees below your hips. Raise your knees slightly off the floor. [B] Crawl forward with your hands and feet. Maintain a flat back throughout the entire movement. Do 1 set of 30 seconds.


WORK FOR THE PUMP

A

A

B

B

1/ Elevated Push-Up

[A] Get into a standard push-up position with your feet elevated on a bench or box. [B] Bend your elbows and lower your body until your chest nearly touches the floor. Do 5 sets of 15 reps.

2/ Swiss Ball Dumbbell Chest Press

[A] Lie on a Swiss ball with your upper back on the ball, and feet on the floor. Hold a pair of dumbbells at your sides. [B] Lift the dumbbells up and extend them over your chest. Do 5 sets of 15 reps.

A

B

3/ GRIPr Explosive Chest Throw

4/ V-Hollows

From a supine position, come up by lifting your shoulders and legs simultaneously. Keep your arms at the sides, with your arms and shins parallel to the floor at the top of the movement. Hold this position for 45 seconds. Do 3 sets of 45 seconds.

STRETCH TO FINISH

[A] Lie on the floor with your knees bent. Hold a GRIPr (or sandbell) on top of your chest. [B] Throw the sandbell into the air using your chest, shoulder and arm muscles. Do 5 sets of 15 reps.

A

1/ Chest Stretch

B

[A] Stand with your arms raised in front of you, and palms together. [B] Turn and extend one arm to your left, opening your chest wide. Hold this position for 30 seconds. Do 1 set of 30 seconds each for your left and your right.

2/ Triceps Stretch

Behind your head, fold your right arm at the elbow. Push down at your elbow slightly to stretch your triceps. Do 1 set of 30 seconds each for your right and left arm.

www.mens-health.com.my 41


Fitness

Staying, Focused, Dedicated & Driven

By now, you’ve seen the umpteenth attractive woman on social media who calls herself a “fitness icon” or “health influencer”. But unlike the rest, Rachel Scheer has the credentials – and the story – to back up her fitness tips and nutritional advice. Here, in her own words, is how she transformed her life, and how she works to get those kinda abs that everyone sees on social media today. I used to be skinny but had no muscle tone. When I was in high school, I really struggled with selfimage. I was bullied and made fun of for being ‘too skinny’. It was terrible. But when I finally stopped caring about what other people thought and focused on just being healthy, I was able to truly transform my body and to feel more confident not just with the way I looked but also my mindset. “I just wanted to be more confident in myself and to look better. So I decided to fully dedicate myself to my own fitness and nutrition. I learnt many things: that diet is first and foremost the biggest contributor to getting in shape. By changing my lifestyle through diet and exercise, I saw firsthand the effects it had on my body and health; and this inspired me to want to help others with achieving their fitness and nutrition goals. “I then obtained my Bachelors in Nutrition Science from Baylor University, where I learnt about the importance of nutrition and strength training. During my last year studying nutrition, I decided to start competing, and I placed first in my second ever National Physique Committee (NPC) show. “I am now a sponsored athlete by ProSupps, I’ve authored nutritional 42 O C T O B E R 2 0 1 6

e-books, I’ve been featured in various fitness magazines, and I currently create online personalised diet plans to people all over the world. I plan to continue with my goals of becoming an IFBB Pro. “My overall health now is better

THE FITTEST WOMEN ON

USERNAME @rachelscheer OCCUPATION Clinical Nutritionist and Health Coach FOLLOWERS 146,000 SPECIALITY Total body strength, muscle sculpting

WORDS EUGENE PHUA PHOTOGRAPHS MATT BLUM / @BLUMPHOTOGRAPHY ALL CLOTHES ARE RACHEL'S OWN

“I WASN’T ALWAYS THE FIT GIRL


Build up your core with Rachel Scheer

Struggling to sculpt six-pack abs? Then it’s time to crank up the intensity of your core workouts. Set aside an entire workout day for this programme from Rachel Scheer; the workouts may look easy in photos, but they’ll leave you gasping for a air in a pool of your own sweat. Do 4 sets of each core exercise, resting 30 seconds between sets, and 1 minute between workouts. When you’ve gained a stronger core, better stability, and, of course, the abs of your dreams, you know who to thank

1/ Seated Ab Crunch

Sit on a flat bench (or on a mat on the floor), lean back, and raise your feet. Use your abs to pull your knees towards your shoulders and your shoulders towards your knees at the same time. Do 20-30 reps per set.

than it’s ever been. I used to eat anything and everything I wanted. It never made be overweight but it affected my skin, muscle tone, and energy level for sure. Now that my diet is mostly made up of lean protein, vegetables, fruits, complex carbs, and healthy fats, I have more energy, sleep like a baby, and have never felt more confident. “I prioritise my health and fitness because your health affects every aspect of your life. We all eventually age and our bodies slow down. I want to be able to live my life to the fullest and to do the things that I love to do with the people I love for as long as possible. I have a wonderful support team from my family, friends, and even fan base. Being able to help them achieve their goals motivates me to keep up with mine. “The best fitness advice I always give – to both men and women – is never neglect your glutes. The glutes are one of the biggest muscle groups on our body. Having strong glutes and legs will help with your fitness and performance in all areas; and who doesn’t like a well-formed bottom? “There are no secrets to success. You have to put in the work and effort. There’s no magic diet pill or detox that will ever replace hard work and dedication. Success is the result of preparation, hard work, and learning from failure.”

2/ Oblique Ball Crunch

3/ Plank Hold with Hip Dips

4/ Plank hold with Leg Raises

5/ Side Plank Raise

Lie back on a stability ball. Engage your abs, and rotate your upper body up towards your right. Do 10-20 reps per side; that’s 1 set.

Get into a low plank position, with your body in a straight line, your elbows bent and under your shoulders, and your feet hip-width apart. Squeeze your glutes, and raise your right foot a few inches into the air. Hold for two seconds, then lower your foot. Do 10 reps per foot; that’s 1 set.

Get into a low plank position, with your body in a straight line, your elbows bent and under your shoulders, and your feet hip-width apart. Then, rotate your hips to the right and dip your body almost to the floor. Return to the start, and repeat on the left side. Do 10 reps per side; that’s 1 set.

Lie on your left side, with your legs on top of each other, and your elbow directly under your shoulder. Engage your core, contract your glutes, press down into your forearm, and raise your hips as high as possible without sacrificing form. Hold for 5 seconds, then return to start – that’s 1 rep. Do 15-20 reps per side; that’s 1 set.

www.mens-health.com.my 43


Health

Don’t settle for a plaster. Ask for the newest fix

The Latest Treatments

8 state-of-the-art procedures that will help you heal faster and live better

44 O C T O B E R 2 0 1 6

WORDS MELISSA ROMERO ILLUSTRATION BRYAN CHRISTIE DESIGN

YOU WOULDN’T FIX A HOLE IN YOUR

drywall by burning down the house. But doctors do the equivalent every day, like treating prostate cancer by nuking your ass and resolving knee pain with power saws and metal pins. It doesn’t have to be this way. The pace of medical innovation is astonishing, often outpacing the capacity of doctors to keep up. But we’ve got you covered. If you’re dealing with any of the conditions described on the next three pages, good news: There’s a better way. •


Torn ACL The Latest Treatment Bridge-enhanced ACL repair (BEAR) How It Works About eight percent of men in their 20s and 30s have

Depression Type 2 Diabetes The Latest Treatment

Neurofeedback

How It Works Depression, the common cold of mental illness, is highly treatable. The challenge is finding the right approach. “For so long, depression treatments have been a shot in the dark,” says Kymberly Young, Ph.D., an assistant professor of psychiatry at the University of Pittsburgh School of Medicine. Current meds and therapies, Young says, miss what really needs to be treated: the brain. That’s why she’s betting on neurofeedback, a treatment that trains the brain to recall happy memories. But it’s not simply about thinking happy thoughts, says Young. “The patients need to learn to use those positive memories to actually engage the right brain region.” As patients lie inside an fMRI scanner, they’re told to think about positive experiences. The amygdala activity is monitored on a screen showing a red bar (activation level) and a blue bar (target activation level). After a few sessions, they develop a sense of control over their emotions. “Later, in the real world, they can use what they learned to feel better,” Young says. Young has conducted the first neurofeedback clinical trial on 40 people with depression. One-third of them went into remission after two weeks of treatment, and twothirds improved significantly. That’s comparable to antidepressant treatment – without the side effects of drugs.

The Latest Treatment

ITCA 650 implant

How It Works For those who need it, missing a dose of insulin can lead to a life-threatening diabetic coma. “The big problem with type 2 diabetes is the demand on the patient, who’s often required to take multiple medications,” says David Kerr, M.D., of William Sansum Diabetes Center in California. That’s why devices like the ITCA 650 implant are being hailed as the game-changing future of type 2 diabetes treatment. Here’s how they work: once or twice a year, doctors insert a matchstick-size pump beneath the patient’s skin in a simple procedure. The pump then delivers a steady supply of exenatide, a medication that stimulates insulin production in the pancreas. In one clinical study, people with poorly controlled glucose who received the ITCA 650 implant in conjunction with diet and exercise changes were able to reduce their blood sugar levels more effectively than with oral therapies. Also, people who had the implant lost nearly twice as much weight as those in a placebo group. Study team member Robert Henry, M.D., says that what makes the implant so promising is it eliminates missed doses of medication and the hassle of daily injections. Even if the patient is on multiple meds, that’s still one less medication he or she has to worry about.

www.mens-health.com.my 45

ILLUSTRATIONS TODD DETWILER

knee pain, and that percentage jumps to 23 in guys 65 and older. But men who tear their ACL – the anterior cruciate ligament – are especially vulnerable. The odds of retears and osteoarthritis in the knee are high after reconstructive surgery, meaning those men are at risk for a lifetime of pain. That’s why orthopedic doctors are excited by the less invasive BEAR procedure, says Martha Murray, M.D., an associate professor in orthopedic surgery at Harvard Medical School. The key is a blood-soaked sponge that surgeons place between the two ends of a torn ligament. Dr. Murray’s small study found that by three months after patients underwent the BEAR procedure, the torn ends of the ligament had grown into the spongy bridge and reconnected; the sponge that served as scaffolding ultimately dissolved. The results are more promising than those of typical ACL reconstructive surgery, Dr. Murray says. “ACL surgery in young, active people requires taking a graft from elsewhere in the leg,” she says. “So the healing needs to happen in two places – the ACL and the area the graft was taken from. With the BEAR procedure, patients don’t have a second-site recovery to go through.” That potentially means a faster rebound; ACL surgery can rob six to nine months from your active lifestyle. In fact, preliminary BEAR research suggests that the risk of osteoarthritis – and having that knee replacement down the road – may decline.


Health

The Latest Treatment

Proton beam therapy How It Works It almost sounds like something from the future: doctors use a rocket-like cylinder called a “cyclotron” to blast hydrogen protons at two-thirds the speed of light directly at a malignant tumor, destroying cancer cells and preventing them from multiplying. Proton beam therapy replaces the customary scattershot dose of radiation with a more targeted treatment. The beam matches the exact shape of the tumor to deliver the most effective dose of radiation precisely where it’s needed. “Proton beams are engineered so you get less collateral damage,” says Alan Wein, M.D., Ph.D., chief of urology at Penn Medicine. “What everyone’s banking on is a greater

Cures of the Future

cure rate and less complications than with standard radiation.” A study in the International Journal of Radiation Oncology found that five-year overall survival rates exceeded 90 percent for low, intermediate, and high-risk patients who underwent proton beam therapy. This success rate is similar to that of radiation therapy but without damage to healthy tissue. Although proton beam therapy has only been around for a few years, Dr. Wein says it’s the most talked-about treatment available for various cancer types, including prostate cancer. “Everybody mentions proton beam therapy these days,” he says. “Even if a centre doesn’t offer it, you’re obligated to mention it to patients as an option.”

These treatments aren’t quite ready for prime time, but they show plenty of potential. 46 O C T O B E R 2 0 1 6

Bad Knee The Latest Treatment

Subchondroplasty

How It Works Your knee pain may be from osteoarthritis, and the typical fix is replacement. But bone marrow edemas – areas of damaged bone that often accompany osteoarthritis – can worsen symptoms, leading to premature surgery. A man with these edemas is three to five times as likely to have a knee replacement as one without any. Subchondroplasty can save you from getting a new knee before you need it. The minimally invasive procedure takes 30 to 45 minutes, and involves injecting calcium phosphate directly into the damaged bone, stimulating healing and reducing pain. In fact, a recent study in the Journal of Knee Surgery found that 87 percent of patients who

ONE SHOT FOR HYPERTENSION Could high blood pressure be wiped out with a single shot? In a recent study, Men’s Health cardiology advisor Prediman Shah, M.D., a professor of medicine at Cedars Sinai and UCLA, tested a vaccine made with antigens from LDL cholesterol particles, which provoke the body’s immune response. When it was injected into mice with heart disease, Dr. Shah noticed a significant reduction in both artery-clogging plaque and high blood pressure in every one. The vaccine may work by suppressing an autoimmune response and reducing arterial inflammation. Next up: testing the vaccine in humans. SAFER FACE TRANSPLANTS Since 2005, more than 20 people worldwide have received full or partial face transplants after suffering facial trauma or disfigurement. Although the transplants have been successful, a potential struggle with a weakened immune system remains a

had a subchondroplasty reported significantly less pain two years later. And 70 percent of them were able to forgo knee replacement altogether. “It was a 3- to 4-point reduction on the pain scale – and that’s very significant,” says Steven Cohen, M.D., a sports medicine surgeon at the Rothman Institute in Philadelphia, who performed the first subchondroplasty procedure in 2007. Among the small percentage of patients who still need surgery, there’s a payoff: about 80 percent of knee replacements fail at 20 years. By waiting to have surgery, you lower the odds of needing to have it redone. “Slowing down the degradation by healing the bone may also slow the process of needing a knee replacement,” Dr. Cohen says. “That’s a big deal.”

big recovery risk. That’s why Johns Hopkins University researchers have developed a procedure called immune modulation, which involves injecting the patient with the donor’s bone marrow prior to the face transplant. The idea is that the bone marrow will encourage the patient’s immune system to accept the new face after the surgery. A BRAIN CHIP FOR PARALYSIS A tiny silicon chip may help paralysed patients move again. An Ohio, USA man who lost all sensation in and control of his limbs after a diving accident recently gained control of one hand using neuroengineering. Doctors first inserted a chip into his brain. Then, while the man was hooked up to a special device, the chip helped send out a signal to instruct his limbs to move while bypassing the spinal cord injury. The researchers’ hope is that paralysed patients could eventually become more independently mobile without the need for the machine.

PHOTOGRAPH CULTURA RM/ALAMY (PETRI DISH)

Prostate Cancer


Vision Loss Migraines The Latest Treatment

Off-label statins

How It Works Sometimes a drug turns out to have collateral benefits, and that seems to be the case with statins. These cholesterol-lowering meds may also combat certain forms of age-related macular degeneration (AMD), the most common cause of blindness. Statins work by reducing or preventing fatty lipid buildup in blood vessels. But in addition to keeping your arteries clear, it gets rid of the sludge in your eyes. In a Harvard study, 10 out of 23 patients experienced improvements in vision and elimination of fatty deposits under the retina, a hallmark of AMD. Joan Miller, M.D., chair of ophthalmology at Harvard Medical School, says the results suggest that high doses of statins might halt AMD and even reverse some damage. An 80-milligram dose is considered high for the average statin prescription, but it is used for some forms of heart disease. The belief is this drug could help leach out these deposits, and “therefore earn the patients a few more decades of being able to see,” Dr. Miller says. The meds are FDA-approved to treat high cholesterol only. But a larger trial is under way to find out if the preliminary findings can be reproduced. “For a long time, we didn’t have much in the way of treatment for AMD. So you couldn’t do anything for your patients with this condition,” says Dr. Miller. “Now we’re hopeful that this treatment could provide much better outcomes.”

The Latest Treatment

Calcitonin gene-related peptide (CGRP) monoclonal antibodies How It Works Although current meds can help stop the headache once it starts, preventing the onset of migraines has always been the objective of research. That goal is closer with the development of anti-CGRP monoclonal antibodies. CGRP is a chemical produced by your body that prompts blood vessels to widen and causes inflammation. It tends to increase during migraine episodes. The antibodies work by clamping down on CGRP, which in turn cuts down on migraines. In a recent phase-two clinical trial of the CGRP antibody drug – AMG 334 – 62 percent of people who received a monthly injection saw their monthly migraine days diminish by at least half. Additionally, 19 percent stopped having migraines entirely after the year-long study. What’s more, anti-CGRP antibody treatments have no major side effects. That’s a big advantage, since other FDA-approved drugs that are currently used to prevent migraines can cause everything from nausea and hair loss to tremors, says Stewart Tepper, M.D., a professor of neurology at Dartmouth College. “The CGRP antibody is like the holy grail of headache treatment because it could reduce the baggage that most current treatments come with,” says Thomas Ward, M.D., a neurologist at Dartmouth-Hitchcock Medical Center. “It would be a huge step forward.”

Lower-Back Pain from Damaged Disks The Latest Treatment Multipotent mesenchymal stem cells How It Works Back pain is the leading cause of disability worldwide

– and treating it can be a pain too. But instead of offering back-pain sufferers the traditional options – painkillers or surgery – scientists have begun to realise the healing power of patients’ own stem cells in treating injured disks. Physicians can now remove stem cells from a person’s bone marrow or fat and then re-inject them, in a concentrated form, into painful damaged spinal disks. This creates a pro-growth environment to help heal injured disk tissue. “The idea is that you’re giving your own body more healing potential by using your own restorative stem cells and growth factors,” says Jeffrey Zeckser, M.D., a specialist in stem cell orthopedics based in Charlotte, North Carolina, who recently published a paper on the treatment. In one ongoing study involving 100 patients, 69 percent of those who received just one stem-cell injection experienced a 50 percent reduction in pain after a year. That’s nearly double the pain relief of those who received a placebo saline injection. Better yet, stem cell injection is minimally invasive, unlike traditional spine surgeries, which involve cutting, tissue removal, and scars, Dr. Zeckser says. Recovery time is also shorter. Although most back surgeries put you out of action for six to eight weeks, stem cell injection patients can return to light activity within days. “The ideal treatment plan would include stem cells, followed by therapy exercises that emphasize core-strengthening and proper posture,” Dr. Zeckser says. “It all fits to create a healthy spine.” www.mens-health.com.my 47


Health

Laboured Breathing: 5 Facts About Lung Cancer It’s the most common form of cancer affecting Malaysian men, so why don’t we seem to know more about it? We asked Dr. Tho Lye Mun, Consultant Clinical Oncologist at Beacon Hospital, to shed some light on how it affects the body

01

05

THE BIGGEST KILLER

QUIT THE CANCER STICKS… AND MAYBE THE VAPING TOO

“Lung cancer is actually the most common cancer among men worldwide and in Malaysia,” Dr. Tho points out. “Smoking is definitely a contributing factor, though the incidence of cancer is going down in men.” Through increased awareness of the risks associated with smoking, people are now able to make better choices for their health when it comes to shunning the habit.

BE CAREFUL WHAT YOU BREATHE IN

Unfortunately, the haze has made a comeback, and though no data currently exists that definitively ties it to lung cancer, such numbers are available for air pollution. According to Dr. Tho, “Major studies involving thousands of people over several decades have shown that those who live in more polluted environments have a higher risk of developing lung cancer.” 48 O C T O B E R 2 0 1 6

03

04

Despite being a fairly aggressive form of cancer, Dr. Tho says that effective treatments do exist. One such example is the newly registered IV-administered immunotherapy drug, Keytruda. He explains that “immunotherapy strengthens the patient’s own immune system and trains it to fight the cancer cells,” much like the transformation that Steve Rogers went through to become Captain America. The most important thing, however, is early detection.

Part of what makes cancer difficult to diagnose is that “sometimes, symptoms aren’t very obvious and can easily be attributed to other things,” Dr. Tho says. However, if you have a persistent cough that doesn’t improve with antibiotics, increasing breathlessness, cough blood, experience unexplained weight loss, or have pain around the ribs, check in with your doc immediately.

NOT ALL DOOM AND GLOOM

ALARM BELLS

WORDS JUNE SEE ILLUSTRATIONS ISTOCKPHOTO

02

Seriously. Dr. Tho advises that this is the number one thing that you can do to minimise your risk of developing lung cancer. “There is very strong evidence that links smoking to the development of lung cancer,” he says. “There isn’t a lot of data on vaping yet, but we do know that certain chemicals used in vaping products can potentially cause lung cancer.” So it might be a good idea to just quit puffing entirely.


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HEALTH•BEAUTY•FITNESS•FASHION•WEIGHT LOSS•FOOD•LOVE & SEX


Food & Nutrition

5 EASY TASTY SALADS

Make fresh vegetables your go to. Pile up the produce – and dig in

50 O C T O B E R 2 0 1 6

PHOTOGRAPH LEVI BROWN

DON’T BITE ON RESTAURANT

salads. They’re simply stash houses for calories and sugar. Take the aptly named Quesadilla Explosion Salad at Chili’s. With honey-lime dressing, this silage pile has 1,700 calories and 32 grams of sugar. We can’t fix the Chili’s concoction, but we can help you fix a really good salad at home. Check out the options here – they’re more filling, offer tons of nutrients, and definitely won’t blow up your gut. •


Fill-You-Up Six-Bean Salad

Yes, six types of beans. That’s probably six more types of beans than you currently eat. But you should be eating way more. In fact, about ¾ cup of beans a day can help you lose weight, feel full, and improve your cholesterol profile, according to a 2016 study review. That’s worth tooting about. What You’ll Need 1 shallot, thinly sliced 3 tbsp white wine vinegar 120 g each green beans and yellow wax beans, cut into thirds 1 cup frozen shelled edamame 1 can (425g) each of pinto beans, kidney beans, and black-eyed peas, rinsed and drained 1 tsp ground mustard ⅓ cup extra-virgin olive oil ¼ cup mixed chopped herbs (chives, parsley, thyme) How to Make It

1. In a small bowl, combine the shallot slices and vinegar. Set aside. 2. Set a steamer basket in a pot with an inch of simmering water. Add the fresh beans and edamame; cover. Steam till the beans are crisp-tender and brightly coloured, 3 minutes. Cool in a bowl of ice-water; drain. 3. In a large bowl, toss the drained beans with the rest of the beans. Strain the shallot slices, saving the vinegar, and add them to the beans. 4. Mix the mustard and vinegar. Add the oil and whisk really well. Add the herbs, salt, and pepper. Pour this on the salad; toss. Makes 8 servings Per serving 202 calories, 7g protein, 21g carbohydrates (6g fibre), 11g fat This salad goes This salad goes great withwith a grilled great a rib eye steak. grilled rib eye.

The MakeAhead Salad Multiplier

There’s more to lunch than tuna salad. If you leverage the same strategy – choose a protein, add extras – you can build a lean, satisfying meal that’ll carry you through to dinner. Mix and match the ingredients in these columns to fend off flavour fatigue.

Quick Tip If you don’t own a steamer basket, overturn a metal colander, put it in a pot, and rest a bowl on top. Now you own one!

WITH A LARGE SPOONFUL OF...

AND ANOTHER BIG SPOONFUL OF...

PLUS A HIT OR TWO OF...

MIX OR MASH, AND SERVE...

CANNED SALMON

MAYONNAISE

SHELLED EDAMAME

TURMERIC

OVER MIXED GREENS

CHOPPED HARDBOILED EGGS

GREEK YOGURT

CHOPPED BELL PEPPER

CUMIN

ON RYE TOAST

CHOPPED COOKED SHRIMP

MASHED AVOCADO

CHOPPED DILL LEAVES

SMOKED PAPRIKA

IN AN AVOCADO HALF

SHREDDED CHICKEN

SOUR CREAM

MINCED RED ONION

LEMON JUICE

IN A WHOLE WHEAT PITA

CANNED CRAB

COTTAGE CHEESE

CHOPPED CELERY (LEAVES TOO)

HOT SAUCE

IN BIBB LETTUCE CUPS

MIX A PALMFUL OF...

www.mens-health.com.my 51


Food & Nutrition

Hearty Spicy Broccoli Slaw •

Even if you hate broccoli, you’re going to gorge on this coleslaw. The vinegar zip, oregano hit, and red-pepper heat are inspired by curtido, a ’slaw from El Salvador. What You’ll Need 340 g package broccoli slaw ⅓ cup diced red onion ⅓ cup cider vinegar ½ tsp dried oregano ½ tsp sugar ¼ tsp red-pepper flakes, or more to taste How to Make It

In a large bowl, combine the broccoli ’slaw and onion. In a small bowl, whisk the remaining ingredients with 3 tbsp water. Pour this over the vegetables, toss, and season with salt to taste. Cover and refrigerate for at least 2 hours and preferably a day before serving. Keeps refrigerated for 1 week. Makes 6 servings Per serving 27 calories, 1g protein, 6g carbs (1g fibre), 0g fat

Quick Tip This ’slaw is perfect alongside grilled pork chops, chicken thighs or beef burgers. The vinegar cuts through the meat’s richness. 52 O C T O B E R 2 0 1 6


Grilled Fruit Salad

On the grill, fresh fruit caramelises, and halloumi cheese turns smoky.

What You’ll Need 2 tbsp sugar 2 tbsp tequila, preferably reposado 1 lime, zested and juiced 1 plum, halved and pitted 1 peach, halved and pitted 1 watermelon wedge (1" thick) 4 pineapple rings (½" thick) 4 strawberries, trimmed 227 g halloumi cheese, cut into ¾"-thick slabs 1 cup baby arugula ⅓ cup fresh mint leaves ¼ cup roasted, salted pistachios How to Make It

1. In a large bowl, mix the sugar, tequila, lime zest, and lime juice. 2. Pre-heat a grill to medium high. Brush the grill grate and fruit with canola oil. Grill the fruit and halloumi till marked – 2 to 5 minutes on each side. Cut them into chunks. 3. Add the fruit, halloumi, arugula, and mint to the bowl, and toss. Add the pistachios. Makes 4 servings No halloumi cheese? Use 110g crumbled feta. (Don’t grill it.)

Per serving 361 calories, 16g protein, 32g carbs (4g fibre), 19g fat

Asian Chicken Salad

Sorry, Grandpa. Waldorf chicken salad is nasty. Who likes to eat grapes and walnuts mixed with mayonnaise? Try this crunchy, meaty, mayo-free mix. You can eat it tucked into a pita, piled atop romaine, or straight off a spoon. What You’ll Need 1 tbsp extra-virgin olive oil 1 tsp rice vinegar ¼ tsp toasted sesame oil 1 cup shredded chicken 1 cup shredded napa cabbage ¼ cup sugar snap peas, thinly sliced ¼ cup grated carrot 2 scallions, thinly sliced Black sesame seeds and chow mein noodles, for garnish How to Make It

In a large bowl, whisk the olive oil, rice vinegar and sesame oil, and season with salt and pepper. Stir in the chicken, cabbage, peas, carrot, and scallions. Top with sesame seeds and chow mein noodles and serve. Makes 1 serving Per serving 410 calories, 46g protein, 4g carbs (3g fibre), 20g fat

Cobb to Go

A lettuce-based lunch isn’t hard to make or boring to eat. This method piles the traditional Cobb salad ingredients – egg, bacon, avocado, and dressing – into a giant mason jar for easy traveling. When lunchtime rolls around, just shake it all up, dump everything onto a plate, and have at it. The method works well with pretty much any other salad too. What You’ll Need 1 tbsp red wine vinegar 1 garlic clove, minced 1 tsp Dijon mustard 1 tbsp extra-virgin olive oil ¼ cup chickpeas 2 radishes, thinly sliced 6 grape tomatoes, halved 1 hard-boiled egg, chopped ¼ avocado, peeled and cubed 2 cups mixed greens 2 tbsp crumbled blue cheese 2 slices cooked bacon, crumbled How to Make It

In a 946ml wide-mouth mason jar, shake together the vinegar, garlic, mustard, and olive oil; season to taste with salt and pepper. Layer salad ingredients in the jar on top of the dressing in this order: chickpeas, radishes, tomatoes, egg, avocado, greens, blue cheese, and bacon. This salad will keep in the fridge for up to 24 hours. Makes 1 serving Per serving 646 calories, 31g protein, 25g carbs (9g fibre), 48g fat

Quick Tip If you don’t have a mason jar, use a 946ml spaghetti sauce jar instead. (Just wash it out well first.)

www.mens-health.com.my 53


Food & Nutrition

THE

H E A LT H S N O B ’ S G U I D E

TO.

..

Raspberry ripple doesn’t quite (and won’t ever) count as one of your five-a-day. But if you learn to freeze your assets wisely, your two scoops needn’t be an indulgence 99 PROBLEMS

Shop-bought tubs invariably deserve the cold shoulder, “because they usually contain dry milk powder,” says Kitty Travers of gourmet parlour La Grotta Ices. This is high in lactose, which can cause digestive issues. And contrary to assumption, sorbet is no better for you because pasteurisation kills the fruit’s nutrients. Still, there’s no need to freeze out all your icy treats: go DIY and dish out a van-load of benefits.

i) TR ADITIONAL

Paddle Pop might be the sworn enemy of sculpted six-packs, but with a few smart swaps – exit sugar and shelf life-extending stabilisers; enter coconut and dates – you can turn a childhood treat into a worthy source of post-gym fuel.

ii) FROYO

Frozen yoghurt has made a celebrated comeback since its ’80s heyday. Natural probiotics and a low fat content are its USPs, yet supermarket varieties tend to be high in unhealthy add-ons. (NB: hot fudge sauce is not a known probiotic.)

iii) GR ANITA

Whereas sorbet has a smooth texture, granita is shaved into crystals, explains chef Tess Ward. You can get away with using less sugar too. It makes an ideal palate-cleanser after al fresco lunches. Or, for that matter, a greasy barbecue.

iv) GELATO

Ice cream’s Italian cousin has a higher milk-to-cream ratio and is churned at a slower rate. The result is a low “overrun”, i.e. the increase in volume caused by whipping air into the mix. Translation: it’s creamier but kinder on the calories. 54 O C T O B E R 2 0 1 6

COLD FUSION

First the good/bad news: you can’t do away with sugar altogether. “Sugar is the part of the recipe that doesn’t freeze, which keeps the ice cream soft and scoopable,” Travers says. But that doesn’t have to mean shovelling in buckets of sugar. Ward recommends alternatives such as coconut syrup or honey because, “they have stronger flavour profiles, plus a lot more vitamins.” If you really want to bring the glycaemic value (and calories) down, try swapping out half of the sugar with a squeeze of liquid stevia. But no matter how parched you feel, don’t be tempted to

rush things. Blending your ingredients too quickly will result in a fluffy, fast-melting texture. A good ice cream machine will churn your ingredients to a creamy consistency. Most importantly, do not let your culinary creations be spoiled by cold storage. “Freezer-air is ice cream’s worst enemy,” Travers says. So get airtight containers that include a date dial so you know exactly how long it’s been in there. Finally, try to eat it within two weeks max. If you follow our recipes (right) that shouldn’t be a problem.


ICE PICKS

These four combos are the creations of chef Tess Ward, author of The Naked Diet, but she encourages you to experiment nonetheless: “Just go seasonal with your ingredients. You get the best-quality fruit and it’s less expensive.” When it comes to serving your guests/self, an Italian flat-paddle scoop will help you dish up with flair. Don’t forget to dunk the tool in hot water, Ward says: “It’ll slide through the ice cream like a hot knife through butter, for a gorgeous round scoop.” Now churn, baby, churn.

PIÑA COLADA POWER LOLLY

i) R AWEO COOKIE SANDWICH

SERVES 10 • Thick coconut milk, 250ml • Melted coconut oil, 3tbsp • Honey, ¼ cup • Sea salt, pinch • Cashews, 125g • Medjool dates, 100g • Raw cacao, 65g • Thick coconut milk, 2tbsp

METHOD Blitz the first four ingredients, then freeze for 3-4 hours. Blend the remaining four (cashews first) to form a dough and refrigerate for 1 hour. As well as adding creamy fats, cashews are packed with energyboosting copper. Roll out the mix and go at it with a cookie cutter. Spoon the filling onto each disc to make “sandwiches”. Wrap in clingfilm and freeze.

ii) PRUNE & CACAO FROYO

SERVES 6 • Ricotta, 250g • 0% fat Greek yoghurt, 250g • Prunes, 200g, chopped • Raw cacao powder, 4 heaped tbsp • Coconut sugar, 6tbsp • Walnut halves, 100g • Sea salt, pinch • Raw cacao nibs, to serve

METHOD “Greek yoghurt has a lovely sourness that cuts through the richness of the cacao,” Ward says. Ricotta will punch up the protein content, as well as providing antioxidant selenium. Blend everything bar the cacao nibs, then churn in a machine for 45 minutes, then freeze. “Sprinkle over the cacao, and enjoy with an espresso.” Prada shades optional.

Prep this pre-gym popsicle to help you turn up the heat in your workouts and melt even more fat

WORDS SCARLETT WRENCH PHOTOGRAPHS LOUISA PARRY FOOD STYLIST VAL MCARTHUR

SERVES 5 • Coconut water, 330ml • A lemon, zest only • Dessicated coconut, 1tbsp • Pineapple Amino Energy, 4 scoops • Water, 660ml STEP 1 Shake the coconut water with zest and desiccated coconut. Fill your moulds halfway. STEP 2 Freeze for 2 hours or until solid. Now dissolve the amino powder in water, and pour on top of the coconut mix and freeze. STEP 3 Slurp for an icy treat that’ll dish up electrolytes and boost your power in one hit.

iii) LEMON & HONEY GR ANITA

SERVES 6 • Green tea, 4 bags • Fresh ginger, 5cm chunk, grated • Honey, 150ml • Lemon juice, 6tbsp

METHOD Put the teabags and ginger in a bowl with 750ml of boiling water. Let it brew for 15min; remove the teabags and leave to cool. Stir in the honey and lemon, then strain through a sieve – adding a hit of citrus makes green tea’s antioxidants more available to the body. When cool, pour into a dish and freeze. Pesky colds are officially whipped.

iv) DAIRY-FREE AVOCADO GELATO

SERVES 6 • Ripe avocados, 3 large, peeled and de-stoned • Thick coconut milk, 300ml • Lime, ½, zest and juice • Honey, 175g • Vanilla extract, 1tbsp

METHOD “Avocado’s mild, creamy taste means it lends itself well to sweet dishes,” Ward says. Plus, they’re a top source of B vitamins, which are depleted by a few too many beers. Blend the lot in a food processor; then add to your ice cream machine and churn slowly. Serve soft, using dark chocolate rice cakes to generously shovel the gelato into your mouth.

www.mens-health.com.my 55


Food & Nutrition

Cook It, Chisel Up

This workout and recovery meal will take you less than 30 minutes apiece. Add the moves to your usual regimen, and the grub to your recipe line-up. Tear out this page and take it to the gym. Then hit the supermarket

COOK / THE HEALTHIEST CHICKEN SANDWICH

This towering grilled chicken sandwich has about double the fibre and more than triple the protein of a typical fast-food fried version. Plus, you’re using better quality chicken and enhancing it with a simple sauce that you build from Greek yoghurt – instead of whatever they stir up in the back rooms of burger chains.

Per sandwich 590 calories, 62g protein, 24g carbs (4g fibre), 27g fat

1/ Beat It Because of their higher fat content, thighs are more moist and flavourful than breasts. To help them cook quicker on the grill, pound them thin: place the thighs on a cutting board, cover them with a square of plastic wrap, and flatten them to ½ inch thick by bashing them with a rolling pin. You can also whack the chicken with a skillet or an empty wine bottle. Then, brush the flattened chicken with the oil, and season both sides with salt and pepper.

2/ Grill It Use a grill

or stovetop grill pan to cook the chicken until it’s browned and glistening – 3 to 5 minutes per side. Transfer it to a plate. Slap the burger bun on the grill grate, cut side down; toast until light grill marks appear – 1 to 2 minutes. Set the bun aside.

3/ Sauce It In a

small bowl, stir the yogurt, hot sauce, and cayenne till blended.

4/ Stack It From

the bottom up: bun, yoghurt sauce, lettuce, chicken, tomato, bun.

CHISEL / YOUR CHICKEN LEGS First, wedge one end of a barbell into a corner or secure it in a landmine unit (shown below). Add weights and start pumping.

1/ Pause Squat

Cup the end of the barbell and hold it at chest level as you stand with your feet beyond shoulder-width and your entire body leaning slightly forward. Do a squat until your hips are just below your knees. Pause, return to the starting position, and repeat. To make it harder, hold the bottom position for 2 to 5 seconds. 56 O C T O B E R 2 0 1 6

2/ Rotational Single-Arm Clean and Press

Stand with your left foot forward, bending over with the bar in your right hand. In one motion, pull the bar up, pivoting your feet as you turn to face the landmine and “catch” the weight near your right shoulder. Press the bar out in front of you and set it back down. Reset and repeat.

HOW TO DO IT Perform the moves as a circuit, alternating between 40 seconds of work and 20 seconds of rest. Then rest for 1 minute. Count that as 1 round; do 4 to 6 rounds total. For the single-arm move, switch sides halfway into each work period (the 20-second mark), or from round to round.

3/ Alternating Lateral Lunge

Hook your hands beneath the end of the barbell with your arms hanging in front of your body and feet together. Now step your left leg to the side and drop your hips until the plate taps the floor, keeping your hips and shoulders square. Return to the starting position, switch sides, and repeat on the right leg.

4/ Abdominal Rollout

Kneel to one side of the barbell. Place both of your hands on top of the bar with your arms fully extended. Then roll the bar forward as far as you can in one smooth, consistent motion, extending your thighs while keeping your abs and glutes clenched. Return to the starting position and repeat.

PHOTOGRAPH SAM KAPLAN FOOD STYLIST VICTORIA GRANOF/CORNELIA ADAMS ILLUSTRATIONS +ISM

What You’ll Need 2 boneless, skinless chicken thighs 1 tsp canola oil 1 whole wheat hamburger bun 2 tbsp 2% Greek yogurt 1 tsp hot sauce Pinch ground cayenne 1 leaf of lettuce 1 thick slice of tomato

Lose the fried chicken, save the crunch: Grill the bun till just crisp


EVENTS

27 July 2016 / The Grand Ballroom, Gardens Mall

Men’s Bioré Double Scrub Series

Bioré has released a series of facial cleansers that will clean you with double the effect, yet with the same amount of effort: Double Scrub Deep Clean, Double Scrub Deep Clean Extra Cool, Double Scrub Oil Clear, Double Scrub Acne Solution, and Double Scrub Bright Clean. All five products are designed with Advanced Japan Million-scrub Technology, and are equipped with oil-absorbing properties. This enables the product to penetrate deeper into your face’s pores, thus cleansing you even further. Popular actor Sharnaaz Ahmad was appointed as a Bioré ambassador to help further promote Double Scrub. According to Masaki Fujiwara, President of Kao Malaysia, Ahmad brings a very masculine and bold image to the brand.

“As an actor, it’s important to keep my skin clean and matte,” Ahmad says. “Men’s Bioré Double Scrub with Detox Power Cleansing is effective in flushing away impurities from my skin.” At the launch, all guests underwent a facial examination to check their skins' hydration levels and received recommendations from Kao professionals on which product would work best for them. There was also a demonstration booth to show guests how the scrub actually works on their skin. Experts at Kao and Bioré have invested a lot of money and spent a lot of years to create the latest Double Scrub Series, so that you will get the best for your grooming routine. Looking your best all the time is crucial, and Bioré can definitely help in that department. www.mens-health.com.my 57


Style

Four Looks That Never Age Gain a modern edge by investing in affordable, enduring pieces

WORDS SANDRA NYGAARD PHOTOGRAPHS PETER YANG

DoubleBreasted Suit The double-breasted suit hasn’t always had the greatest ambassadors – remember David Letterman in his supersized version, or John Gotti on his perp walks? So it’s no surprise the DB, as it’s called, quietly retreated in the early 21st century. But it never fully disappeared. Now, it has reemerged as a go-to style for well-dressed men. Chief among the updates: a shorter jacket and a slimmer cut that shows off your body. “These styles are more versatile,” says Patrick Johnson of the custom suitmaker P. Johnson Tailors. “Pair yours with a white twill shirt, a knit tie, and driving shoes; or with a turtle or crewneck knit and canvas shoes.” But don’t get carried away with patterns, he says. A solid or a subtle glen check or stripe works best.

58 O C T O B E R 2 0 1 6

Polo Ralph Lauren suit; Suitsupply sweater and pocket square.


STYLING SANDRA NYGAARD AND JULIANNE JONES GROOMING MURIEL VANCAUWEN/DIOR HOMME AND HOT TOOLS/EXCLUSIVE ARTISTS MANAGEMENT, TAILOR DARLENE DEANDRADE; MITCH MANDEL (BLAZER); COURTESY LARSSON & JENNINGS (WATCH); COURTESY JOHNSTON & MURPHY (VINTAGE AD)

Grey Flannel Suit

Suitsupply suit; Eton shirt; The Tie Bar pocket square. (Inset) Larsson & Jennings Saxon Automatic; Banana Republic blazer; Johnston & Murphy shoes (current style).

Johnston & Murphy sketched and designed these formal leather dress shoes for President Obama.

The actor Gregory Peck immortalised the grey flannel suit on film. But Gianni Agnelli, known as much for running the car company Fiat as for his impeccable taste in clothes, knocked the formality out of this classic by wearing it with driving loafers or lace-up tan suede boots. “He made flannel look soft and sporty,” Johnson says. Another reason it has survived the generations: flannel is forgiving. “The weight eats up any sort of imperfection, and it also drapes well, so it looks great on any body type,” he says. Just make sure you avoid heavier British flannels in favour of lighterweight Italian versions. Wear your suit with a knit polo, a superfine wool cardigan, or a patterned button-down shirt. www.mens-health.com.my 59


Style

Heritage

Red Wing Heritage, best known for its sturdy boots, supplied the leather for this strap, once a Japanese exclusive.

7 for All Mankind jacket; Levi’s Made & Crafted shirt; Mavi pants; Will Leather Goods belt; Cartography bracelet. (Inset) Filson jacket; Timex Waterbury Red Wing watch; Timberland boots. 60 O C T O B E R 2 0 1 6

PHOTOGRAPH COURTESY FILSON (JACKET); MITCH MANDEL (WATCH); COURTESY TIMBERLAND (BOOTS)

From sturdy boots to denim shirts and jackets, workwear is back. One of the biggest trends in menswear involves wellmade, functional clothing that can take a beating – and still look great. “The denim jacket has definitely made the leap from mining to rock & roll and catwalks,” says Jonathan Cheung, head of global design at Levi’s. The company first produced a tough, riveted jacket in the 1870s, and its chambray shirts debuted in 1913. The key to keeping heritage feeling modern is choosing the right fit and fabric, Cheung says. The denim jacket you rocked when you still wore braces would now look worse than your overbite, so go for a more tailored look. Because new fabrics stretch, breathe, and repel moisture, you could even bike to work in them.


THE SAFEST WAY TO TAME YOUR BODY HAIR Philips’ Bodygroom series 1000 body groomer comfortably trim unwanted body hair in order to make sure that you’re always ready to go. Designed to be safe even on sensitive areas, this intuitive waterproof tool is designed to allow you to get as close to 0.5mm

PHOTOGRAPH COURTESY BREITLING (WATCH); COURTESY ALLEN EDMONDS (BOOT)

This Normandy boot is a replica of the style that Allen Edmonds created for American WWII soldiers.

Armani Exchange cardigan; Vince shirt; Guess joggers; Cartography neck­ lace and bracelet; TAG Heuer Monza chronograph. (Inset) Breitling Navitimer 1884; Allen Edmonds boots.

Military

Modern camouflage can trace its roots to WWI, when technological advances turned brightly coloured uniforms into deadly targets. Today, ironically, civilians turn to camo to stand out. Militaryinspired clothing, such as field jackets and stout leather boots, aren’t just fleeting trends but permanent fashion staples, says Christopher Serluco of the Fashion Institute of Technology. They’re as edgy with T-shirts and jeans as they are with sophisticated options. The trick: “Treat camouflage and other military colours, such as olive and navy, like neutrals,” Serluco says. “They go with anything.” Stay modern by creating unexpected contrasts – like pairing a field jacket with a suit, or wearing joggers rendered in brushstroke camo.

Unique skin protection guards skin from blades

BG1024

Learn more about the Philips’ Personalwww.mens-health.com.my Care range for men 61 at www.philips.com.my


2

1

3

4

Material Benefits WATCHES

Delicate wristwear has its place, but it’s rarely on an exotic holiday. For fun in the sun, pick style with substance to suit your active needs and have the time of your life THE SPRINGS TICK-TICK-TICKING

inside a Swiss watch are based on centuries-old mechanical principles – things of wonder, certainly, but not always best-suited to the rigours and indulgences of modern life. So how do today’s watchmakers keep things fresh? By teaming up with Switzerland’s other breed of 62 O C T O B E R 2 0 1 6

boffin: the materials scientist. And the resulting carbon fibre watches currently on the market aren’t just a vanity project either. Lightweight, hardwearing and sleek in design, they’re the ideal timepieces to accompany you on your travels. Given the microscopic tolerances demanded by a watch case’s water-

tightness – especially if you’re going to be dipping in and out of sea and pool – the relatively crude method of layering carbon-weave sheets that Formula 1 engineers use is out. Instead, random bundles of carbon strands are compressed into a precisely formed mould and "forged" under heat and pressure to

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

PHOTOGRAPH JOBE LAWRENSON SET DESIGN TOM ASHTON-BOOTH STYLINGERIC DOWN

Style


Sex & Relationships

ASK US NOW Email our regular contributor Elise Low your questions on women, love, dating and sex at editor@mens-health.com.my

Scare Her Pants Off ! Three date-night horror films that just might bring you two closer

GIRL NEXT DOOR

We are in an open relationship, which means we’re allowed to date others. But I’d like the sex to be exclusive. How do I tell her that without scaring her away? – A.B.

I’ve never been in an open relationship. But it seems like you’re asking for a pretty delicate balancing act because “dating”, for many people, does include sex. Would you be drawing up a list – like making out and hand stuff is okay, but nothing beyond oral? Where’s the line? Perhaps you need to consider whether you’re still comfortable with an open relationship. Sex is a big part of a relationship, so be honest with yourself and your girlfriend. When girls receive flowers, do they actually like it, or is it an outdated gesture?

PHOTOGRAPH ISTOCKPHOTO

– JEFFRY

The gesture of buying flowers can range from lazy cliché to irresistibly romantic. Some girls might like a dozen imported roses layered in elaborate paper, while others prefer a rustic bouquet of local flowers. Often, men will go into a flower shop and simply grab whatever looks big and expensive. Here’s how you get it right: find out what flowers she actually likes. Then, tell the florist, or go to a shop where you can select the stalks for your bouquet. Have them delivered with a cute message, on a day when it will really mean something – say, when she gets a promotion. That extra effort is what makes flowers special.

I gave the girl I like a birthday present and she posted it on Instagram, saying she loved it. Does this mean I have a shot with her?

– FAISAL

No, it does not. It also doesn’t mean that you don’t have a shot with her either. But analysing someone’s Instagram feed is a really bad way to find out matters of the heart, because social media has turned us all into selfconscious branding machines striving to present a carefully cultivated persona. TLDR? You should be pleased that you’ve got good taste in gifts, but don’t get your hopes up based on one photo.

I used to be in a relationship with my second cousin. How do I tell my current girlfriend of one year about my past? Should I? – DONOVAN

Firstly, congratulations for being by far the most interesting and hardest question EVER to appear in this column. But, let me do my best to be of assistance. One year is absolutely the right time to be digging up these secrets. You know that this relationship is pretty serious, but it hasn’t been so

long that you’re supposed to know each other inside out. So, if you see a future with this girl, you need to tell her – and tell her soon. It’s only fair to give her the facts, and I hope she’ll hear you out. She may even have some ’fessing up of her own to do. It’s time to decide if you’re both all in.

My partner asked if we could include a third – a girl – in the bedroom. I’m keen. How do we find our playmate? – ALMAN

A wise person once said, “Looketh far beyond thy friends when thou seeks a threesome”. Okay, I made up that quote, but you get the idea. It’s best to avoid inviting someone whom you both know socially or professionally. Ideally, it’s someone you don’t know at all. Get on Tinder, find someone you’re both attracted to, and start chatting to them to see if they’re keen. Don’t forget to find out what her tastes are, and her boundaries, and vice versa. Have fun!

Satan as Cupid? Hell yes! A woman spooked by a horror movie may be more likely to cozy up to you. According to Margee Kerr, Ph.D., a sociologist who studies fear, “When people are scared and presented with a suitable mate, they’ll see that person as more attractive.” Thrills cause a chemical surge that launches our bodies into high arousal, which can be mistaken for attraction to the person we’re with, Kerr says. You’ll each see the other as someone to trust, strengthening your bond. Avoid content that shuts her down, though. Some people are into gore; others are turned off by it. We asked Robert Eggers, director of our current favourite, The Witch, for date-night horror picks that involve couples. Rosemary’s Baby (1968) A smart, attractive young couple moves into a new apartment and squabbles over dinner plans, food, sex, Satan – usual stuff. Maybe don’t use it as a segue to the “let’s start a family” talk. Let the Right One In (2008) File this relationship under “it’s complicated”. Still, they make it work despite their differences (he’s a day person; she’s a night owl) in this clever, creepy coming-of-age horror tale. Don’t Look Now (1973) Eggers mentions the “elongated sex scene” with “‘70s jazz flute”. Sign us up! Donald Sutherland and Julie Christie star in this classic that pits reason against the supernatural. Guess who wins?

www.mens-health.com.my 63


Guy Skills

The Dressy Deck Run lightly dampened hands over minor wrinkles. Your body heat will “steam” them out.

The Casual Layer Polos and sweaters don’t wrinkle much. But hang ’em up as soon as you arrive.

The Relaxed Stratum Roll tees, pants, and jeans, or fold them into squares. Keep the rolls tight and the folds neat.

The Basement Dirt can drift. Pack a few plastic bags to protect clothes from your cruddy shoes.

STYLE

How a Pro Packs

Checking bags is for suckers. Carry on!

Tossing a few things into a bag at the last minute may make you feel like a jet-setter. But pros, like professional organiser Barbara Reich, know the value of planning. Make a list, she says, “and then pack from the list.” Do it like this: Stack Smartly As shown above, the heavy stuff (shoes) should go on the bottom. Jeans, T-shirts, and workout clothes (stuff that won’t wrinkle much) go in next, and then sweaters and polos. Always pack the wrinkle-prone items, like dress shirts, on top.

Minimise Folds A dress shirt can be folded in half and then the arms laid across the top. Pack in layers, and use slippery plastic (like dry-cleaning bags) between layers to discourage wrinkling. Go with cotton and wrinkle-free fabrics instead of linen. 64 O C T O B E R 2 0 1 6

ILLUSTRATION +ISM

Tuck and Roll Underwear, tees, and socks can be rolled and tucked in empty spaces, like inside shoes (where socks belong, after all). Pack cords and chargers for your electronic gear in ziplock bags so that you can easily extract them when you arrive.


WISDOM

A Sense of Scent

Acclaimed perfumer Josh Lee tells us what it took to get his first whiff of the sweet smell of success

MAKE IT YOUR BUSINESS TO BE SUCCESSFUL Josh Lee’s four best tips DON’T BE IN A RUSH

Time and patience are the keys to getting it right. “I was in a hurry to launch my George Town fragrance and I settled on a logo that I was really unhappy with,” Lee says. He ended up re-launching the scent after redesigning it. NEVER BE AFRAID TO STUMBLE

smell is closely linked to memory, but little did Josh Lee know that his lifelong love of aromas would turn into a viable profession as a perfumer. “My father owned a bakery. The blending of flavours like chocolate, coffee and vanilla filled the air with incredible, comforting, sweet odours,” Lee says, as he reflects on how his fascination with scents first came about. After graduating from the ISIPCA in France, he worked for a cosmetic and beauty company to gain more experience, before launching his own company, Josh Lee Fragrances. “Fresh grads are in too much of a rush nowadays,” he observes. “It’s very important to learn the ropes before starting your own business.” As a newcomer to the industry, the George Town native experienced many doors slammed in his face. For example, it took countless emails and endless phone calls just to set up a meeting with Penang International Airport. But,

in the end, his persistence paid off. Josh Lee Fragrances is the only local brand with a spot in the airport’s coveted duty-free shopping aisle. “There will always be hurdles when you’re new, but never stop knocking on doors. One will finally open and the rest will follow,” Lee advises. The multi-billion dollar fragrance industry is extremely competitive and, as a perfumer and a brand owner, he is well aware that knowledge is power. “Research is crucial to any business. Every day is a learning process for me,” says Lee, before confessing that he’s constantly reading up on ingredients, new scents, bottle packing and marketing strategies. “Competing with international brands is no joke. That’s why I’m very insistent on quality and branding. I need my products to be acceptable to the market but, at the same time, retain my concept and sense of originality.” While you should have no qualms about calling the shots, Lee also

urges budding entrepreneurs to put their egos aside, stressing that there’s no shame in delegating tasks. “I’m not Mr-Know-It-All. I generally focus on creating fragrances and deciding the overall direction of the business,” he says. “Design, marketing and PR are done by my partners who specialise in those fields.” And never be afraid to ask for advice. In Lee’s case, he credits his friends with forcing him to think outside the box. “We usually share tons of ideas over dinner. This helps to improve how I envision my business,” he adds. But if there’s one thing in life that really broadens his horizons, it is Lee’s wanderlust. His favourite regional destinations include Thailand and Bali where he sources for local ingredients like lemongrass and frangipani. “I like to travel to discover more and better things. Meeting different people and seeing how they live inspire me and any projects that I might be working on at the time,” Lee says.

Making mistakes is crucial to success; only then will you think of ways to improve in the future. “You can’t always achieve perfection. You need to go ahead with what you have, and leave some room for evolution,” Lee advises. CURIOSITY NEVER KILLS THE CAT

You must know what the world is up to right now. “Expanding your knowledge will open your mind, teach you more and better things, and encourage creativity,” Lee says. Travel, ask questions and get hands-on experience to stay on top of your game. STAY HUMBLE

Keep that ego in check. You never know when you might meet someone who could be an asset to your business. “Being modest is a great way to attract investors and buyers,” Lee adds.

www.mens-health.com.my 65

WORDS PATRICK LOH

IT’S A FACT THAT OUR SENSE OF


Guy Skills

Behind the Visor MOTORING

Men’s Health grabs coffee with GT3 driver Mitch Gilbert to pick the lifelong petrolhead’s brain about life in the fast lane

PHOTOGRAPH NINJASHOT

MITCH GILBERT HASN’T BEEN ABLE

to get enough of the adrenaline rush that racing gives him ever since he first stepped foot in a go-kart at the age of seven. An Australian by nationality, but born and raised in Malaysia, he spent most of his free time after school at the circuit, intent on turning his hobby into a profession. His dedication and perseverance eventually paid off, driving him into the international arena of motorsport where he competed in German Formula 3, European Formula 3 and GP3. After several years in Europe, the 66 O C T O B E R 2 0 1 6

22-year-old has returned to his adopted homeland to concentrate on a new goal, that of GT Racing. Here, he talks to MH about what it takes to be a racing driver, why it’s important to be a team player, and how not to be that Malaysian motorist.

EXPERIENCE

MEN’S HEALTH: Were you born an enthusiast? At what age did a hobby turn into a profession? MITCH GILBERT: Video games really got me interested in racing and motorsport at a young age, but it

was my dad who got me into racing! He’s a racing driver himself. There was no turning back, and I’ve been committed to it ever since. I started at seven with go-karts at the Elite Speedway, which became my home after school. Although it began as a hobby, it was also the goal for racing to be my profession from the start. I moved to Europe at 14, to race there and to expose myself professionally.

utmost respect for the guys who did it back in the day, but motorsport is more than just about being in the driver’s seat. There’s training, both mentally and physically, and challenges beyond that, with the cars, the teams and the environment. So, no, it isn’t easy. But the competitive drive keeps me going!

Racing today is relatively easy and boring: do you agree or disagree with this statement? It’s a little bit of both. I have the

How crucial is it to be a team player in motorsport? It’s strange, because, if I have a teammate, I’m not focused on

TEAMWORK


PETROLHEAD Qhalis Najmi, our regular motoring contributor, is an experienced automotive journalist and photographer.

where he is during a race. In racing, no matter what, you are focused on where you are, your immediate competition, the car that’s in front of you and the one that’s directly behind you, and the need to keep pushing yourself for the win. But a motorsport team comprises engineers, the manager and the team boss; so dealing with them varies, depending on the person, which I feel is the key that makes motorsport interesting. People don’t see us argue, for example; all those behind-the-scenes moments that make team dynamics important.

FITNESS

How important is training to motorsport? It’s more important than people realise, because we don’t just sit there and turn the steering wheel to get the car to go round. It’s crucial. If you take the fitness aspect seriously, you’re at an advantage, because there are still people who don’t prioritise fitness and training in racing. The guys in F1… they’re super fit! I think that makes them truly special as professionals.

How do you stay competitive in racing? Is it stamina? Or strength? I’d say that it’s changed since I moved back to Asia. Weight used to play a factor in the single-seater racing that I did in Europe, but that’s not a priority in GT cars. In terms of my own fitness, my focus is to be fit all-round, with mobility being the biggest factor for me, such as ankles and feet, to improve pedal control. Stamina plays an important role to build resistance against heat. When racing in Asia, the cockpit can hit 60°C. Under pressure, a driver can pass out while racing if he’s not trained and prepared.

CAR NERD TALK

Favourite driving machine? Well, I drive a Proton Inspira now if that counts! [Laughs] I’d say the most special one was my Formula 3 racecar. It was a single-seater that felt like a dream to race in, and it had more downforce than F1 so you could go around a corner as fast as you would in F1! Another one was my experience with the Lamborghini Huracán LP 620-2 Super Trofeo. That was a proper machine – impressive!

So automatic or manual? Ahh depends. Living in Malaysia, I’m definitely happy with an automatic. Traffic! [Laughs] But in all seriousness, though, definitely manual. It doesn’t matter how good paddle shifters are; in a performance car, nothing beats having to shift gears yourself, which is a truly special experience as a driving enthusiast. What’s your advice to our readers when it comes to driving style and road safety? Smoothness – that’s my ultimate advice. There’s so much that I’ve learnt in racing about being smooth that has changed my driving habits and style on the road. Roughness and sudden reactions can get in the way of a car’s performance, especially on roads with unpredictable variables such as other road users, potholes and undulations. If you have to brake, go easy and do it smoothly. If you’re turning into a corner, go gentle on the throttle and the steering input. That’s my advice. Keep this in mind, and you’ll make driving more pleasurable and ensure a safer environment for all.

Name: Mitchell Gilbert Age: 22 Height: 180cm Weight: 76kg Training days per week: Five to six Training hours per week: 13 Hobbies: Food and racing Race Series: 2016 – Porsche Carrera Cup Asia Series 2014-2015 – GP3 Series 2013-14 – FIA European F3 Championship 2012 – ATS F3 Cup 2011 – Formula Renault UK 2011 – Eurocup Formula Renault 2.0 Podium Finishes: • Third in Kart World Championships • First in Porsche Carrera Cup Asia Rounds 7 and 8 (Sydney) • Four finishes in Formula Renault 2.0 UK Championship

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Guy Skills Rice fields south of Rinjani

From Sea to Summit TRAVEL

The Indonesian island of Lombok is a fascinating and varied place that teems with cultural abundance, adventure opportunities and natural beauty

offering Rinjani treks, and guides are “almost” obligatory but generally advisable. The regular trek requires a lengthy, early morning transfer to the trailhead, and an overnight camp on the mountain. Most trekkers stop at the 2,700m-high caldera lake, the most scenic spot on the climb, and then descend in one go. It is possible to take on the 1,000m summit push from here, but it is tough; and arguably, the better views are from the lower point. The summit trails are officially closed from late October to April 1, during rainy season. Check out rinjaninationalpark.com for details.

IT IS REALLY HARD TO GRASP THE

incredible variation that Lombok has to offer – in every imaginable way. All in, it takes around three hours of flight time from KL to reach Lombok, which sits just next to the far more developed and popular Bali. Even on a semi-clear day, flying into Lombok is something of a treat, as you get a panoramic view over its dominating geographical feature, the towering Mount Rinjani, a huge 3,726m-tall volcano, which is the second highest in Indonesia. Rinjani casts a dominant shadow over the entire island, and can be seen peering through the cloud line 68 O C T O B E R 2 0 1 6

from the air above. Rinjani effectively takes up the northern half of Lombok, and determines its climate and mood too. To its southwest is the popular Senggigi coastal strip, a bustling and enticing place that is far removed from the more rural and traditional “rest of Lombok”, and acts as a warning sign of things to come in the not-so-distant future. In total contrast to this, the far northern shores of Lombok are almost totally deserted, and have changed little with the passing of the modern era. The far north is a really charming place to kick back and explore for a few

days. It is also the main gateway to the Mount Rinjani National Park, which offers up some great trekking – with the two- to three-day summit climb being something of a rite of passage to adventure seekers in the region.

PEAK PERFORMER

Climbing Mount Rinjani is no easy task. It is a real physical slog (but not technically demanding) that is well worth the effort – you’ll be rewarded with camera shutter-inducing panoramas across the pre-summit crater lake. There are many companies

WORDS & PHOTOGRAPHS STEVE THOMAS

SADDLE UP

The main western coast road has some great views, but is also very busy. If you do cycle it, try and leave by sunrise to avoid the traffic. Once you get 30 to 40km north of Senggigi, the road gets hilly and very quiet, and makes for a superb place-to-place ride. Be warned: until you reach the very steep and tough climb towards the Rinjani Park HQ, accommodation options are sparse, so be prepared or have support. There is some really sweet and rolling riding to be found around the lower southern slopes of Rinjani in the Tetebatu region. These are a mix of dirt and surfaced roads, and the terraced rice fields are the prettiest in


A remote lodge on the northern slopes of Rinjani

A temple in central Lombok, just beneath Rinjani

A small rural market Nasi goreng ayam, local style

Local transport in rural Lombok

all of Lombok. There is also easy-grade trekking to be found here, and most accommodation in the area will offer guided treks.

WET, BUT NOT WILD

Lombok is famous for its surf, though that is found in the deep south and southwest of the island, which is one to two hours’ drive from Senggigi. There are pleasant snorkelling options and other water sports to be found all along the coast.

GETTING THERE AND AROUND

Lombok is just over three hours flying time from KL, and AirAsia offers direct flights, which makes getting there very easy. There are several

other airlines offering connections via Bali and Jakarta too. It is also possible to take a boat to Lombok from Bali. There are shuttle buses, rental cars and taxis available at the airport. A taxi ride from the airport to Senggigi takes around one hour, and should cost less than RM50.

WHEN TO GO

On the whole, Lombok receives less rain than neighbouring Bali and the rest of Indonesia, though the far north and the central area around Rinjani get more rain than the south. The prime time to visit is during the April to November dry season.

WHERE TO STAY

Booking online is always a good move for the first night, but it is easy to fall foul of descriptions. There are loads of decent budget and upmarket options along the western coastal strip north of Mataram city (around Senggigi), and it’s also worth spending a day or two on the nearby Gili Islands. Prices are higher in the far west, but still low when compared to Malaysia.

ESSENTIALS

Scooters are the best way to get around. A rental will cost approximately RM20 per day, and they nearly all come with the option of a surfboard-carrying rack too. Lombok is still a very low-key, budget-friendly place – so prices are not at all high. Expect to pay around 25

percent less than in Malaysia. There are loads of great restaurants in resort areas serving up all kinds of food. The best value is definitely the local warungs, which offer a far wider selection of local dishes than you would expect, and the quality is generally excellent. ASEAN nationals do not need a visa to enter Indonesia. Surfboard rental outlets and surf schools are everywhere, some better than others, so be sure to check a few out before signing up for lessons. Navigation is not so easy here. There are decent maps available at the airport, but road signs are few and far between. Google Maps works, but it may send you along very rough, dirt roads too; so be sure to allow extra time for missed turns.


WHO’S THE MAN?

70 O C T O B E R 2 0 1 6


WORDS ANIS TAUFIK AND PATRICK LOH PHOTOGRAPHS DELVIN XIAN/IMAGEROM PHOTOGRAPHER'S ASSISTANT MIEMIE LOH ART DIRECTION ELYNN HAH GROOMING ELMA SALWANA/LANCOME (MAKEUP) AND NAOKI CHU/LANCOME (HAIR) PROPS FITNESS INNOVATIONS MALAYSIA ALL CLOTHES BY SUPERDRY SPORTSWEAR

The #MHCoverGuy16 search saw a deluge of entries from some of Malaysia’s finest. After a careful selection process – one that involved a series of interviews, online voting, a sponsors day, and deliberation by a panel of judges – we’re delighted to unveil this year’s top five finalists from the 2016 Cover Guy Search by Men’s Bioré

www.mens-health.com.my 71


WINNER! RAVINASH RATNAM

24, DOCTOR

DOC’S ORDERS: MAKE FITNESS NO. 1

“No matter how busy you are, you can always make time for fitness. I’m a doctor and I lead a very hectic lifestyle; my job includes a 36-hour call and working every day with just one day off a month. On top of that, I’m currently studying to specialise in primary care medicine. I’m doing this because I want to prove that incorporating health and fitness into your lifestyle is not impossible. No matter what you’re going through in life or how busy work is, you can always turn to fitness – it’s a great stress reliever. Prevention is better than cure, so don’t be sedentary. Adopting a healthier, active lifestyle is the first step in reducing non-communicable diseases in our country.”

THE ONE THING YOU NEED: GRIT

“You can do anything if you put your mind to it. I wasn’t very consistent when I first started, but I told myself, ‘If you really want to go through with this, you need to make it and give it your 100 percent.’ What I’ve learnt from my three-year-long 72 O C T O B E R 2 0 1 6

fitness journey is, no matter how busy or stressed I am from work and studies, I always try to maintain a calm frame of mind. If you can manage your time and stay focused, you can achieve any goal that you set for yourself.”

COVER GUY #GAINZ MADE SIMPLE

“Try to eat out less and start cooking at home. I don’t always count my calories, but I usually try to eat clean. Here’s a simple snack that you can prepare on your own if you’re watching what you eat: a bowl of oats with a banana and cashews – it’s easy, fast, nutritious and balanced.”

THE BEST LIFE POSSIBLE

“There’s nothing better than waking up every single day to the smile of the girl that you love and your family members, knowing that they’ll be there by your side. You want to go to work happy, and come back happy and satisfied. When you go to bed at night and look back on your day, you want to realise, ‘Okay, I’ve done this day well. I’ve lived my life happily for this one day. I hope I can continue doing this tomorrow.’”

“NO MATTER WHAT YOU’RE GOING THROUGH IN LIFE OR HOW BUSY WORK IS, YOU CAN ALWAYS TURN TO FITNESS – IT’S A GREAT STRESS RELIEVER. PREVENTION IS BETTER THAN CURE, SO DON’T BE SEDENTARY. ADOPTING A HEALTHIER, ACTIVE LIFESTYLE IS THE FIRST STEP IN REDUCING NONCOMMUNICABLE DISEASES IN OUR COUNTRY.”


www.mens-health.com.my 73


RANDALL WONG

45, National Education Manager, L’oréal Professionnel Malaysia THE RIGHT FUEL FOR THE BEST RESULTS

“Making the right choices for your diet and nutrition comes down to basic education and common sense. Everyone knows that santan, gravy and fried stuff are fattening, so it’s a matter of selection when you eat in a kopitiam. Always work with what’s available. At a café, you usually have a choice of an Americano, a cappuccino or a latte. If you want to maintain your clean journey, go for the Americano. Never go to extremes because it can cause you to give up too quickly.”

MIND OVER MATTER ALWAYS

“To live your best life possible, it’s really important to have a positive attitude and know what you want out of life. For me, it’s vital that I’m always optimistic. With this kind of mindset, you’ll naturally shift from the negative stuff to looking at the good things that are going on in your life. When you can do that, your entire wellbeing will shift, affecting not just your mood, but the way you speak and move too – people will be able to tell that you’re a happy person.”

KNOWLEDGE IS POWER

“Injuries can be very frustrating to go through, and the recovery period can be emotionally draining too. So educate yourself on the proper exercise techniques to minimise the risk of injury.” 74 O C T O B E R 2 0 1 6


JON WONG

29, Co-Founder, Revelation Republic Gym THE RIGHT OUTLOOK FOR THE RIGHT OUTCOME

“Always believe in yourself. We all have different backgrounds, skills and talents, but you alone determine the amount of effort that you put into achieving your goals. Decide what you’re most passionate about and keep pursuing that. We’re just trying to do our best in our own little worlds, and there’s a much larger picture than all of this. As long as you know that you did your best, you’ll learn that winning or losing doesn’t define who you are.”

BUSTING NUTRITION MYTHS

“Malaysian food is hard to resist, but you can start by practising portion control. You don’t need to eat as frequently as grandma and grandpa told you to, especially when you’re dieting to lose weight.”

YOU CALL THE SHOTS

“Sometimes, when I refuse a beer or alcohol, people go, ‘Aww… come on, man. You need a little fun. Don’t be too rigid.’ Not drinking is a personal choice. I don’t think it’s bad – I just choose not to because I’ve seen how alcohol destroys lives, and I don’t want to be associated with that. I’m really not here to make anyone feel bad – we all make different choices, and I hope mine help to improve the quality of my life.” www.mens-health.com.my 75


VINCENT MALLANG

23, Personal Trainer

YOUR DIET COMES FIRST

“I always make sure that my meals consist of the six basic nutrients: carbs, protein, fibre, minerals, vitamins, and lots of water. When I’m in a hurry, I’ll shake up two scoops of protein powder with some oats, have an apple, and drink lots of water.”

LET PATIENCE TAKE YOU PLACES

“I put a lot of hard work, passion and dedication into what I do. Fitness is my first love and I know success doesn’t come over night. What I’ve learnt in this competition is to cultivate great communication skills, promote what I’m good at, and appreciate what others have done for me.”

FIND YOUR FIGHT

“I’ve always wanted to help people who want to change the way they look and build greater bodies. I want them to live the Men’s Health lifestyle where fitness and health are as important as nutrition and style.”

LEARN FROM YOUR MISTAKES

“Years ago, when I joined a competition with Men’s Physique, I took things for granted and didn’t prepare for it at all – but everyone else did. I always look back on that to remind myself never to make the same mistake again.” 76 O C T O B E R 2 0 1 6


MOHD. YUSUF TONY

26, Public Relations/Actor GIVE BACK TO YOUR COMMUNITY

“My plan is to create a fitness centre that will house more than just free weights, machines and treadmills. It’ll have a café that serves healthy food and beverages. In the same building, I intend to open a futsal hall as well, due to popular demand.”

BUILD PLATFORMS

“The centre aside, a modelling agency is my next plan. I wish to train more talents to represent Malaysia.”

LET DISCIPLINE BE YOUR GUIDE

“Getting up and actually transforming your body takes discipline. Motivate and believe in yourself every day. No one else can push you, but you.”

MAKE IT QUICK (IN THE KITCHEN)

“Plain baked chicken breast without any condiments is all I have when I’m faced with a time crunch. Also, you can never go wrong with a high-protein omelette. My version consists of only veggies and minimal salt.” www.mens-health.com.my 77


JUST THE FACTS AND FIGURES, PLEASE!

WORDS EUGENE PHUA ADDITIONAL REPORTING JUNE SEE PHOTOGRAPHS ISTOCKPHOTO; GETTY IMAGES

The results from the first ever Men’s Health Readers’ Survey were surprising, encouraging and... interesting, to say the least. We asked you questions about your fitness, health, nutrition, style, and sex & relationships – and you gamely answered them. Here’s what we found out

Total amount of respondents: 255 Male: 89% Age demographics: Female: 11% 18-25: 24% 26-35: 49% 36-45: 22% 46-55: 4% Older than 55: 1%

66% 48% 55% 52% 11%

SOME INTERESTING FACTOIDS ABOUT THE

Women took our survey too!

78 O C T O B E R 2 0 1 6

say the ideal Malaysian man’s body is “lean and athletic”

wish they could have sixpack abs, while 35% wish for solid glutes

think Malaysian men are “quite stylish”

cite “clash of opinions, values or beliefs” as the most frequent reason why they argue with their S.O.


1

69%

FITNESS

1/ On a scale of 1 to 10, what is the state of your physical fitness?

PERCENTAGE

of you say the Malaysian man should be “lean and athletic”

UNFIT

FIT

2/ How fit are you?

39% strong and athletic

29%: Overweight, I know; but it doesn’t affect me

49%: wish they could have a “strong, lean and athletic” body

34%: wish they could have a “ripped, shredded and muscular” body

24% 20%

no time

24%

lack of motivation or inspiration

3/ What prevents you from working on your fitness?

can’t afford it

25%: A bit too skinny, but I can still keep up in sports

49%

would be willing to take supplements in order to achieve their ideal body – but only if it’s been proven to work

58% wish they could have six-pack abs right now www.mens-health.com.my 79


2

HEALTH

1/ How healthy are you?

3/ What’s the greatest threat to your health?

20% pollution

42%: Stress

“I’m healthy. I rarely fall sick.”

“I’m quite healthy!”

“I’m somewhat healthy. I’m ill once in a while.”

33%: Better access to medicine, screenings, healthcare professionals, and doctors 33%: Getting detailed programmes on how to improve my health

49%

say you’re “quite satisfied” with your mental & emotional health 29%: say they’re “satisfied” 17%: are “very satisfied” 80 O C T O B E R 2 0 1 6

75%

32% 22%

say they see a doctor only if they’re really sick

58% say they sleep 6 to 7 hours a night

21%

High blood-pressure

2/ What would be the best way to help you improve your health?

4/ What is a health concern for you because it runs in your family?

13%

Cancer

19%

High cholesterol

28%

Diabetes

47%

33%: Food contaminants or additives


3

FOOD & NUTRITION

1/ How nutritious are you?

71%

spend RM10 to RM30 on food a day

47%

“I watch what and how much I eat, but I don’t think too much about it.” 24%: “I occasionally eat unhealthy food and regularly drink sweet drinks.” 22%: “I pay attention to what and how much I eat and drink. If I can, I prepare and cook my meals.”

60% don’t drink alcohol

65%

2/ Why don’t you have a more nutritious diet?

25% Can’t afford it

19%: Can’t give up what I regularly eat

say that Malaysian food is “somewhat nutritious”

19%: Don’t know how to cook

But 25% have one to three glasses when they go out.

4/ How much water do you drink a day?

39%

7 to 9 glasses

36%

4 to 6 glasses

18%

more than 9 glasses

3/ What’s your favourite unhealthy meal?

28% : Nasi lemak

28% : Burger, fries & a drink www.mens-health.com.my 81


4

STYLE & GROOMING

1/ Where do you hear about fashion & style?

4/ Are you style-conscious? 1% Very much! I only wear the latest. I’ll pay whatever it takes.

25% Social media

24% 21% Newspapers, Shopping magazines, malls, TV shows, fashion websites boutiques

15% 11% Friends, Catalogues, family, look-books colleagues

3/ What would help you improve your personal style and grooming?

2/ How much do you spend on clothes and grooming per month? 47%: Less than RM100 42%: RM100 to RM300

15% Quite! I follow the news, and I’ll pay more if it’s stylish.

58% Yes, I am! I’ll pay for it if I can afford it.

26% Somewhat As long as they look nice and are cheap.

21%: Cheap stylish clothes 22%: Better options at shopping malls & fashion boutiques 21%: Cheaper international shipping

2% Not at all It’s just clothes.

34% have never gone for any grooming treatments ever. BUT!

23% have had a suit tailored

5/ Where do you buy your clothes from? 39%: Shopping malls 18%: Websites 16%: Fashion boutiques 8%:

Supermarkets

6%:

Pasar malam/pagi

6/ Why can’t you improve or invest in your personal style & grooming?

35% “I can’t afford it.”

82 O C T O B E R 2 0 1 6


5

SEX & RELATIONSHIPS

1/ How did you first learn about sex?

4/ How often do you have sex?

22%

22%: Less than once a week 22%: Once a week 14%: 2 to 3 times a week

31%

Science textbook 29%: Pornography 26%: Friends

20%: TV shows, movies, magazines or novels

I don’t have sex at all

2/ What would help improve your knowledge of sex & relationships? 23%: Greater access to sex information from doctors, therapists and other healthcare professionals 18%: Wider access to sex therapists and/or relationships counsellors

5/ Why would you end your relationship with your wife or girlfriend? 24%: We don’t have the same values or plans for the future 22%: She had sex with another guy

16%: Better sex education at schools

21%: The chemistry isn’t there anymore

3/ On a scale of 1 to 10, do you think you’re confident when wooing women?

15%

PERCENTAGE

say they’ve had sex in public; while 5% have been in a threesome (or more)

SO NOW WHAT?

NOT AT ALL

Go to www.menshealth.com.my for the best advice from our panel of experts.

VERY MUCH SO!

SHOUT-OUT TO OUR SPONSORS! WE’D LIKE TO THANK THE FOLLOWING BRANDS FOR SPONSORING PRIZES TO BE GIVEN AWAY TO LUCKY PARTICIPANTS OF THE SURVEY:

Nike

The Saujana Hotel Kuala Lumpur

Klipsch

Sony

www.mens-health.com.my 83


Our all-new fitness programme is guaranteed to get your body cover-ready in 31 days. The best part: no gym required

84 O C T O B E R 2 0 1 6


www.mens-health.com.my 85

WORDS ERIN BERESINI PHOTOGRAPHS TURE LILLEGRAVEN


DAY 5

Weight Your Chores

●●●●●

You’re probably sore from yesterday, so sneak the work in today. Wear a weighted vest or heavy backpack as you shop for groceries, walk the dog, vacuum the house, whatever. This allows you to recover and helps you to grow injury-preventing muscle around your entire body so that you can train hard without worry in the coming weeks. DAY 6

Use Your Body as a Barbell ●●●●●

Head out to a local park, or your garden or condo’s open area, and do the bodyweight workout “Your No-Gym, No Excuses Plan” on page 90. DAY 7

●●●●●

Get fit and be productive: explosive training using compound moves increases your power and improves your endurance and body composition, reveals research from Ohio State Uni. Go out and chop wood. You can achieve the same benefit with 5kg medicine ball slams. Do 30 seconds of chopping or slamming followed by 30 seconds of rest, for a total of 30 minutes.

PHASE

on your joints. Do 20 minutes of hard climbing and 30 minutes of relaxed descent for a workout lasting 50 minutes total. DAY 2

Bike to Work

Run Up the Stairs ●●●●●

The drill your high school football coach used to whip your ass into shape still does the trick. Running up the stairs torches calories, improves endurance, and strengthens legs. Sprint the ups and recover on the downs, says Drew Wartenburg, coach and founder of pro running team NorCal Distance Project. This enhances the cardio effect and is safer 86 O C T O B E R 2 0 1 6

●●●●●

Do a burpee for every email sent and received. If you’re a workaholic, this will cure you. DAY 4

●●●●●

DAY 1

DAY 3

Pay for Your Emails

This is a great way to burn calories and to put a smile on the face of the tree hugger next door. You can grind to work in a low gear and spin home in a high gear. In the higher gears, you’re pedalling more revolutions per minute, which taxes your aerobic system and builds robust lungs, says James Wilson, founder of MTB Strength Training Systems. Lower gears feel “heavier” and recruit more muscle; that’ll help you develop strong stems. If biking to work isn’t feasible, do the Day 19 workout instead.

Learn to Suffer ●●●●●

Murph, a CrossFit workout, goes like this: First, strap on a 9kg weighted vest. Then run 1.6km. Now do 100 pull-ups, 200 push-ups, and 300 squats. Finish off with another 1.6km run. Ben Bruno, an L.A.-based trainer, says a sane version for rookies is to ditch the weighted vest and divide everything by 5 (run 320m; do 20 pull-ups, 40 push-ups, and 60 squats; run another 320m). Not totally gassed? Repeat it.

KEY: LOW INTENSITY

/ MEDIUM INTENSITY

DAY 8

Bust Some Balls ●●●●●

Moving quickly from side to side is key for better sports performance and injury prevention. After stretching, train for lateral mobility this way: Shoot baskets but let the ball bounce only twice before you grab it. Go for 20 minutes.

/ HIGH INTENSITY

STYLING SANDRA NYGAARD GROOMING ANDREA PEZZILLO/ORIBE HAIRCARE/JK ARTISTS PROP STYLING FAETHGRUPPE PRODUCTION 3 STAR PRODUCTIONS

On a sunny, blue-sky day, there’s only one place worse than the office: the gym. So unshackle yourself from the squat rack, and step outside. You’ll improve your fitness that much faster. Studies show that outdoor exercise often burns more calories than indoor exercise, and it can also boost your mood. With those benefits in mind, we asked the top fitness coaches around to develop a month-long training plan where every single rep, run, or ride is done in fresh air – not in front of a flatscreen blaring US election coverage. For the next 31days, set aside 15 to 60 minutes a day to complete these daily challenges. If you do, you’ll strip off your T-shirt with confidence to reveal your accomplishment: a MH cover-ready body.

Chop a Log


PHASE

DAY 12

Climb a Rope

●●●●●

●●●●●

●●●●●

Grab a buddy and your car, and head to a flat parking lot. Put the car in neutral and let your friend steer while you push, which will turn your legs into pistons. Push about 20m every minute on the minute for a half hour. Make it harder: use a heavier vehicle, or add time to your workout.

Zen out and build all-around strength in your own room with Ben Bruno’s grueling slow-burn workout. Isometric exercise, when you work a muscle without moving it, is a no-impact, surefire way to make that muscle grow. Hold a plank for 1 minute, a side plank for 1 minute on each side, a split squat with your rear knee an inch off the ground for 30 seconds (both sides), a push-up with your chest just off the ground for 30 seconds, and the “up” position of a pull-up or inverted row for 30 seconds. That’s round 1. Do 2 more. Then shake out the tension.

Rope climbs smoke your grip strength, arms (especially forearms), core and legs. Hitch a rope to a tree or swing set, and start developing functional strength. To do it, form a “step” with your feet by wrapping the rope under one foot and over the other. Push off this step. Regrip the rope, create another step, and go up. Climb for 10 minutes. (This time you can actually enjoy it, as your entire high school class isn’t watching.) Afraid of heights? Lean back with the rope at a 45-degree angle, and pull yourself to a standing position; or just do 40 pull-ups and 40 squats.

DAY 13

●●●●●

Go to 300 ●●●●●

Push-ups, that is. “Perform 20 pushups an hour throughout the day,” suggests Kalle Beck, a strongman coach at Complete Human Performance. Target different areas of your body by varying your hand and body positions: do close hands and wide hands; elevate your hands or feet. If you can’t do 20 consecutive push-ups, cut the number in half and do 150 total.

DAY 15

Enter the Pain Cave

Recover Better DAY 9

DAY 14

Move Two Tons of Steel

We know your glutes are squawking. So walk it off. Stroll for 30 minutes. That increases bloodflow to all of your muscles, which will flush away soreness and speed growth.

OPENING SPREAD 2XU SHORTS, APL SHOES, FITBIT TRACKER; THIS PAGE: CHAMPION SHORTS, NIKE SHOES (PULL-UP); 2XU SHORTS, ON SHOES, JAWBONE TRACKER (LOG)

DAY 10

Be a Letter Man ●●●●●

Forge powerful, athletic legs by jumping letter patterns on the ground. On one leg, hop to each point to trace out the letter while facing a single direction – so you’re jumping forward, backward, and side to side, says Bobby Maximus, strength coach at Gym Jones in Salt Lake City, Utah. Pick five letters that don’t have curves (A, M, A, Z, E), and jump out each letter with each leg. DAY 11

Carry a Log ●●●●●

Head into nature for a hike. Along the trail, look for a hefty log and carry it in front of you, overhead, or on your shoulders for at least one km. You’ll burn fat and build muscle while also gaining functional strength for daily life. “Holding something out in front of you works your core more and incorporates your hamstrings,” Beck says, because they have to prevent you from falling forward. Shouldering the load rocks your obliques, which are crucial elements of a strong, stable core. PS: Don’t watch the log. Watch your step! www.mens-health.com.my 87


PHASE

DAY 17

Do the Ultimate Triathlon Workout ●●●●●

DAY 16

Pass the Lifeguard Test ●●●●●

Build life-saving fitness! Swim 250m continuously and then tread water for 2 minutes. Rest 2 minutes. Repeat once. (Do this with a real lifeguard on duty.) This will get your heart pumping without any pounding on your joints. No pool? Go out for a 30-minute walk. 88 O C T O B E R 2 0 1 6

Triathletes swear by this grueling workout for its cardio and speed benefits. Bike around a track (1 lap of 400m) for 10 minutes – 5 minutes easy, 4 minutes gaining speed, 1 minute hauling ass. Then run hard around it for 2 laps (800m). Do this 6 times. No bike? Swap in a variety of body-weight moves – push-ups, lunges, squats, planks, jumps.

lifeguard tower to another. Jog to the next. Repeat the pattern for 15 to 20 minutes. No beach? Sprint between mailboxes, trees, or street signs, and aim for 30 to 45 seconds of speed. DAY 19

Water Down Your Walk

●●●●●

Fill a pair of 20-litre buckets with water. Every minute on the minute for 10 minutes, walk with them for about 50m. This muscle-forging farmer’s walk variation presents a killer core challenge because you have to stabilise the sloshing water.

DAY 18

Discover Tower Sprints ●●●●●

Training on sand is low risk, high reward: the sand moves under you, which delivers a challenge, and it cushions each step. Sprint from one

run away from your house for 15 minutes. Now turn around and try to run back faster. This technique is called negative splits. “It trains you to run faster when you’re tired,” Wartenburg says.

DAY 20

Run Negative Splits ●●●●●

Do this workout at sunrise to beat the heat, boost your mood, and burn fat before breakfast. Warm up; then

DAY 21

Run a Dick ●●●●●

Streets are essentially long penis shapes, says Claire Wyckoff of the popular blog RunningDrawing. She posts phallic doodles that she makes jogging with the run-tracking and mapping app Nike+. Download the app, start the run-tracking function, and run in the shape of a dick (and balls if you’re feeling frisky). “You’ll want to complete your artwork, even if that means charging straight up a steep hill,” Wyckoff says. The longer your dick, the better. Obviously.


PHASE

DAY 27

Unleash the Power of Different Strokes ●●●●●

DAY 24

Rule the Jungle Gym ●●●●●

Go to a playground when it’s less crowded and tackle this full-bodyblasting push-up-pull-up countdown, courtesy of Ben Bruno. Do 7 pull-ups on the monkey bars and 14 push-ups on the ground; then do 6 pull-ups/12 push-ups, 5 pull-ups/10 push-ups, and so on. Continue down the ladder with a pull-up-to-push-up ratio of 1:2 until you hit 1 pull-up/2 pushups. Can’t start with 7 pullups? Start with however many you can do, maintaining the same 1:2 ratio. Too easy? Work your way back up the ladder. DAY 25

Get High ●●●●●

DAY 22

Hit the Trail ●●●●●

Mountain biking sends your heart rate on a roller-coaster ride because you encounter hills; plus, you also have to engage your core to go up and over obstacles such as rocks and downed trees. In fact, this total-body challenge burns about 650 calories an hour. Ride for 30 to 60 minutes. No bike? Go for a trail run instead. DAY 23

Ditch the Cart ●●●●●

You’ve been training hard. Here’s an easy way to carve your core: hand baskets only at the grocery store. It simulates the suitcase carry and targets your obliques. Equally important for abs: don’t fill that basket with junk food!

Hill sprints are more of a cardio challenge, but they don’t put as much heavy impact and banging on your legs as flat-land sprints do, Wartenburg says. So pick a hill and go for time or distance; 10 seconds or 100m is a good place to start. Don’t sprint to complete exhaustion. Recover as you walk downhill, and do as many sprints as you can while maintaining speed and form. DAY 26

Stick It to Your Neighbor ●●●●●

Sign up for Strava and become the fastest guy in your hood. The free app lets you compare your GPS-tracked runs and rides with anybody who’s used Strava on the same routes. Check out your local KOMs (kings of the mountain) and CRs (course records) – the fastest times on specific routes either cycling or running, respectively. Choose a running or cycling route that’ll take 30 to 60 minutes. Start your battle to win the throne.

Cover-ready bodies are built in the water. So head to your local pool and try this 1,600m workout, which tones your muscles and burns a hell of a lot of fat. Warm up for 400m (or roughly eight lengths of a normal-size pool). Freestyle (front crawl) for four relaxing lengths; then backstroke four relaxing lengths. Do that three times. Now swim freestyle as fast as you can for two lengths, rest 30 seconds, and backstroke as fast as you can for two lengths. Finally do a slow cooldown for four lengths. In addition to shedding your spare tire, you’ll also recover from yesterday’s workout and boost your cardio fitness in a lowimpact way. DAY 28

Bag a Boulder ●●●●●

Bouldering delivers the benefits of traditional rock climbing – killer lats, biceps, forearms, and calves – but without the need for fancy ropes and hardware or elaborate knot knowledge. Find a bouldering spot in your area . Warm up with some squats and push-ups and a 30-second hang; then climb for about 20 minutes. You’ll build strength and stamina. Stick to the less difficult routes, or invest in a crash pad to cushion your falls. No bouldering spots around? Or don’t wanna pay the fees? Sorry: Do 20 pull-ups, 30 push-ups, and 40 squats instead.

DAY 29

Train Like John Glenn

●●●●●

Astronauts on NASA’s Project Mercury in 1959 had to take the Harvard Step Test, a brutal highintensity leg workout. Stand in front of a 50cm step or a park bench. Watch the clock as you step up in 1 second, down in 1 second. Repeat, this time on the other leg. Keep going, alternating legs, for 5 minutes at a pace of 30 step-ups per minute. Then count your pulse for 1 minute after you’re done (pulse 1), 2 minutes after (pulse 2), and 3 minutes after (pulse 3). Add the three pulse rates and divide 30,000 by that number. So if your pulses were 150, 130, and 110, your equation would be 30,000/ (150+130+110) = about 77. A man in excellent shape should get 90 or above; above average is 80 to 90. Less than 64 means you’ve got work to do, spaceman. DAY 30

Take the Jump Rope– Burpee Ladder Test ●●●●●

Go outside and do this CrossFit– inspired full-body sweat storm: 10 burpees/50 jump-rope jumps, 9 burpees/50 jump-rope jumps, and so on... all the way down to 1 burpee/50 jump-rope jumps. Try to finish the whole thing in 10 minutes. If you’re feeling especially masochistic, repeat. DAY 31

Lunge to Hell ●●●●●

Lunges target your quads and glutes, and train you to step forward with strength and stability – the key to success in all sports. “One of my favourite workouts is to lunge around the track,” says Bobby Maximus. Each lunge is about 1m, so once around the track is 400 lunges. Do that to start. Don’t have a track? Lunge around your house or across your garden. Just don’t commit the cardinal sins of letting gravity do all the work as you lower yourself, or pushing off your leg with your hands. “Expect to be sore a few days after,” Maximus says. Don’t worry – you’ll be chilling with your shirt off on the beach.

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Your No-Gym, No Excuses Plan There’s nothing quite like an outdoor workout on a clear, sunny day. That’s why we asked L.A.-based 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 room at home. See “Use It!” (below) to tailor the workout to your goal.

1/ 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: 8 per leg

2/ Step-Through Lunges

Assume a lunge position with your right leg forward, with 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 1 rep. Do all your reps, switch legs, and repeat. Reps: 8 per leg

HOW TO DO IT

Perform the workout as a superset. Do all your reps of the first exercise, then all your reps of the second exercise, then the third. That’s 1 superset. Rest 1 minute. Repeat, doing the prescribed number of supersets. (See below.)

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: 12 per side 90 O C T O B E R 2 0 1 6

Trainer: Ben Bruno Time: 30 minutes Frequency: twice a week

PHOTOGRAPHS BEN GOLDSTEIN GROOMING BRITTANY SPAULDING

USE IT!

1/ As a warm-up for a run: Complete 2 supersets. 2/ To build more muscle: Do 4 slow, controlled supersets. 3/ To burn more fat: Do 6 to 8 supersets at a fast pace, making sure to use good form.


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1

WHAT SHE THINKS

PICK YOUR PLATFORM

Choosing the right online dating pool is half the battle. Take a look at what works on each site and choose the one that offers you the best likelihood of success. BUMBLE

HALF 31% FIVE PILOT 20%

Number of Bumble users between ages 25 and 29. Smile: you’ll triple your success rate.

OKCUPID

Increase in messages men get if they use “whom” properly. Guys with tattoos also do better here.

MATCH

Minimum number of times each week the typical user plays sports or exercises.

TINDER

The most desirable profession you can have, followed closely by entrepreneur and firefighter.

PLENTYOFFISH

Boost in messages you can expect to receive if you say you’re a Christian (or have brown hair)

How to Date the Hottest Woman on Tinder If you want to attract the attention of Meredith Zaritheny, you’ll have plenty of competition. On Tinder, she’s among the mostswiped women in New York City. We asked her what men can do to get noticed and land dates. Say Something Besides “Hey.” What are you, hailing a taxi? When you send her a message, you can always manage a few more words besides “hey” or “yo”. Zaritheny suggests starting with an openended question. “I like it when a guy asks something that shows he’s been paying attention to my profile,” she says. “If you see pictures of me hiking, ask something like, ‘What’s your favourite trail?’”

Ghosting: What You Need to Know

Imagine a party where it’s socially acceptable to walk away – without warning – from any conversation that bores you. Effed up, right? That’s ghosting, and it happens all the time on dating apps. It’s mostly okay – unless you’ve been on two or more dates. In that case, man up and let ’em down easy, okay?

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MODEL PHOTOGRAPHS MEREDITH JENKS STYLING CONSTANZE HAN HAIR ANDRITA RENEE/SCHWARZKOPF MAKE-UP MIRIAM ROBSTAD/DIORSHOW/BRYAN BANTRY MANICURE MAYUMI ABUKU/DIOR LE VERNIS/RONA REPRESENTS AMERICAN APPAREL TANK TOP, 7 FOR ALL MANKIND SHORTS; COURTESY MEREDITH ZARITHENY (ZARITHENY)

8 Ways to Connect Faster

Digital dating can either make you or break you. Follow these steps, and go land a hot date tonight


WHAT SHE THINKS

Just because she’s into you doesn’t mean your work is over. As you transition into texting, use these cues to communicate that you’re worth meeting. Be Specific One-word openers are non-starters; 85 percent of them are ignored. Ask about her trip to Machu Picchu or what year she ran the marathon, or disclose your shared love of tacos. You’ll instantly register.

Hurry Up and Plan a Date This isn’t chess; nothing is gained by overthinking. “I’ve messaged guys for weeks,” Zaritheny says. “I eventually stop writing back because I’m like, ‘Are we pen pals?’” The only way to find out if she’s into you is to make the leap into the real world. “I prefer men who don’t waste their time or mine,” she says. “I want a guy who says early on, ‘Let’s meet and find out if we have chemistry.’ In the end, that’s really all that matters.”

TOP TIP

your Enlist Fido as n men he W . an gm win to their h oc po a added their o, ot profile ph went up right swipes t. by 15 percen

Laugh at Her Jokes It could pay off even if you’re faking it: dropping the occasional “haha” or “LOL” raises your chances of snagging a second date by 255 percent and your odds of sex by 39 percent, one study found.

Be Careful with the Jokes Women love a man with a sense of humour, but don’t overestimate your comedic gifts. “Sometimes I won’t get that they’re making a joke,” Zaritheny says. “If I have to ask ‘Were you joking?,’ it’s not going to end well.” Instead, she suggests using photos to show off your funny bone. “Halloween costume shots are great,” she says. “But stick to just one. I don’t need to see five pictures of you dressed like Ron Burgundy.”

Be More Animated Apps like Tinder and Bumble now allow you to start chats with funny gifs. Do it and your odds of receiving a response could jump by as much as 30 percent. Then go back to using your words. Use Proper Grammar More than 70 percent of singles say blatant spelling errors are a big turn-off, the dating site Zoosk reports. For instance, using “alot” rather than “a lot” cuts your response rate by 12 percent.

3

BUILD OUT YOUR PROFILE

Depending on the site, it can be as simple as a head shot or as dense as a master’s thesis. These keys will help you capture swipes and likes more effectively.

Make a Name for Yourself You can sometimes go for a more generic username, but it pays to be creative and show your nerdy side here. Women are more attracted to a handle that conveys intelligence, research finds.

Smile for the Camera A genuine smile makes a good first impression. (For an extra bump, “squinch” your eyes; you’ll look competent and influential.) A second photo with a “laughing smile” can also add to the likability factor.

Be More SelfCentred Talking about yourself is okay – and actually encouraged. Aim for a 70:30 info ratio between yourself and what you want in a mate. Qualities to play up: courage and a healthy appetite for risk.

Increase Your Photo Count Group shots that show you having a good time with your friends make you seem more desirable. Your perceived social status also rises if a woman is smiling at you or touching you.

www.mens-health.com.my 93

PHOTOGRAPH ISTOCKPHOTO

2

MAKE CONTACT


TOP TIP Dres

s to stand out: percent of men 72 wear neutrals, so op t for a bright colour like pink that’ll stop her eye in the sea of gray and navy .

4

MESSAGE WITH CONFIDENCE

OkCupid looked at several predictors of message quality. Here’s how to boost yours.

1/ Watch Your Language Absolute words – not “I hope” but “I’m sure,” will help convey certainty, says rhetorician Jay Heinrichs, the author of Word Hero.

2/ Keep It Short Ideally, your messages shouldn’t be any longer than those of your correspondent. Short prose conveys crisp thinking and decisiveness.

3/ Use Active Verbs Passive verbs are just that, and they make you sound wimpy, Heinrichs says. Bad: Cocktails are great at Tula’s. Better: Tula’s serves great cocktails.

4/ Mention Her First Name As in, “Thanks for last night, Mary.” A name makes a message feel intimate. “It works just like eye contact,” Heinrichs says.

5

KEEP YOUR GUARD UP

1/ Skip the R-Rated Selfie for Now Don’t send those nude pics so fast, says digital security lawyer Parry Aftab. Criminals extort you by threatening to post them.

2/ Ensure She’s Real Aftab suggests calling sooner rather than later. “It’s harder to hide things when you’re talking and even harder when video chatting.”

3/ Do Some Digging It’s not just women who “google stalk”: Seventytwo percent of U.S. adults search online for information about their date prior to meeting up.

4/ Break the Spell Con artists mould profiles to fit your needs exactly, Aftab says. A dose of skepticism can be healthy at first if your match seems too perfect.

Pass Her Background Check First, she’ll look for mutual friends – always great intel sources. Instagram photos will reveal whether you care about seeming hip – like checking in at trendy restaurants. Finally, there’s the ex-girlfriend scan. If you’ve had a recent breakup, it’s often obvious.

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People were fleeced for USD200 million in “romance scams” last year. Avoid their fate.


TOP TIP

Keep it light durin g movie night: Come die are the most comm s only listed movie genre on women’s profiles .

46% Number of single people with at least one “friend with benefits”

24% Portion of women who’d date someone just for sex

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7

ASK HER THESE THINGS

It’s simple – that is, if you believe the data scientists at OkCupid who crunched some 700 million survey answers and found a strong correlation between longterm success and agreeing on answers to these questions. Work them into a first date – they’ll make great icebreakers.

Do you like horror movies? Have you ever toured another country alone? Wouldn’t it be fun to chuck it all and live on a sailboat? Bonus: Do you like beer? (Beer lovers are more likely to hook up on a first date.)

CHECK YOUR BAGGAGE

The rules of engagement are more complicated when you’re disclosing the details of your past. Use this guide to make the conversation go smoothly – and without shame.

You’re Divorced Reveal It: Before You Meet If the divorce was recent, reveal the fact early, says clinical psychologist Deborah Kossmann, Psy.D. “Saying ‘I want you to know my divorce was finalised several months ago, and I’m ready to date again’ is plenty.” If the split was further in the past, let it come up organically when you meet.

You’re a Dad Reveal It: In Your Profile When it comes to kids, hiding that you have them isn’t just bad form – it also reflects your level of maturity. “It’s worth being direct about it, but save the custody details for when you’re dating,” Kossmann says. It may also help to let her know where she’d (eventually) fit into the picture.

You Have an STD or STI Reveal It: On The Third Or Fourth Date Although providing this info before sex is always mandatory, you can definitely hold off until you know sex is in the picture. “It’s very personal – and she doesn’t warrant the disclosure until then,” says relationship therapist Chris Donaghue, Ph.D., author of Sex Outside the Lines.

You’re a Widower Reveal It: On The First Date If the pain is fresh, be straightforward about how much you can commit to a new relationship, Kossmann says. “She’ll likely be worried about whether you’ve completed your grieving,” she says. Set realistic expectations – if you intend to take it slow, make that clear from the start.

8

PLAN TO MEET UP

The average chat session should not go longer than two days before you set a date. Once she’s on board, follow these rules.

Go Japanese If you’re set on dinner, suggest sushi – you’ll boost your odds of getting a second date by 170 percent, according to a recent Match survey. Grab a Nightcap It’ll help extend your date to two and a half hours – that’s the ideal amount of time most women say they want to be out with you, Match also found. Go in for the Kiss Half of singles say a “good” first date ends with a kiss – but that’s all. Only 7 percent of women say they want a full-blown makeout session. Text Right Away More than half of Women’s Health readers want you to text them on the way home. All it takes is a simple “That was fun. Let’s do it again soon.” www.mens-health.com.my 95


SENSE AND SENSIBILITY

LEFT TO RIGHT: AIGNER RECTANGULAR CHRONOGRAPH 48mm long, 32mm wide case. Quartz chronograph movement. Leather strap. RM1,275 MIDO DORADA 38mm stainless steel case. Quartz movement. Leather strap. RM1,090 96 O C T O B E R 2 0 1 6

PHOTOGRAPHS XERXES/AWESOME IMAGE STUDIO STYLING SUYEN

Style should never slaughter your savings account. With a few bucks stashed away after a month or two, you’ll soon be able to spend – not splurge – on these stylish watches


LEFT TO RIGHT: BEN SHERMAN PORTOBELLO SOCIAL 43mm stainless steel case. Quartz movement with day and date displays. Leather strap. RM499 NAUTICA NCC01 CHRONOGRAPH WATCH 44mm brushed stainless steel case. Chronograph movement with date display. Luminous hands. Leather strap. RM689 GUESS DELANCY 44mm rose gold-plated PVD case. Chronograph movement with moonphase display. Leather strap. (price unavailable) www.mens-health.com.my 97


LEFT TO RIGHT: CLAUDE BERNARD SOPHISTICATED CLASSICS 39mm stainless steel case. Quartz movement with date display. Leather strap. RM842.70 FOSSIL DRIFTER CHRONOGRAPH 44mm stainless steel case. Quartz chronograph movement with date display. Leather strap. RM679

98 O C T O B E R 2 0 1 6


LEFT TO RIGHT: KENNETH COLE DRESS SPORT 44mm stainless steel case. Quartz chronograph movement with date display. Leather strap. RM739 COLUMBIA EXPLORE 44mm stainless steel case. Quartz movement with date display. Luminous hands. Leather strap. RM524.70

www.mens-health.com.my 99


LEFT TO RIGHT: MICHAEL KORS RYKER CHRONOGRAPH 43mm stainless steel case. Quartz chronograph movement. Leather Strap. RM1,199 TED BAKER CHRONOGRAPH BLACK LEATHER WATCH 42mm Black Ion-plated steel case. Quartz chronograph movement with date display. Leather strap. RM1,225 100 O C T O B E R 2 0 1 6


CLOCKWISE FROM TOP: SKAGEN HAGEN WORLD TIME AND ALARM LEATHER 42mm case. Leather strap. Top pusher activates world time displayed in top sub-dial; bottom pusher controls alarm displayed in bottom sub-dial. RM999 DANIEL WELLINGTON CLASSIC ST MAWES 40mm case. Quartz movement. Leather strap. RM900 ARMANI EXCHANGE 2510 HAMPTON 42mm stainless steel case. Quartz chronograph movement with date display. Stainless steel strap. RM829

www.mens-health.com.my 101


EVENTS

30 July 2016 / Dataran Putrajaya

Men’s Health Women’s Health Night Run by AIA Vitality Fresh off the successful launch of the Men’s Health Women’s Health Night Run by AIA Vitality (#MHWHNightRun) in Penang, we took Putrajaya by storm for the second edition of our Night Run series. The night saw an astounding turnout of 14,000 runners, firmly establishing it as one of Malaysia’s biggest running events. Runners for the various race categories were flagged off from Dataran Putrajaya, the epicentre of the Race Village. In addition to offering health enthusiasts an opportunity to work up a sweat, everyone got to join in the Race Village’s festivities with emcees Mark O’Dea and Natalie Kniese, celebrity DJs, live music and food trucks. Organised by Mongoose Media, #MHWHNightRun is made successful with the support from title sponsor AIA Vitality;„ 102 O C T O B E R 2 0 1 6


www.mens-health.com.my 103


EVENTS

30 July 2016 / Dataran Putrajaya

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gold sponsor Ultron; silver sponsor Petron; and bronze sponsors Adidas (official timer), Fitness First, GoPro, and Optimax Eye Specialist. Official partners include Appeton Essentials, Clear, Grab, LifeJuice, Lucozade Sport, Philips, Tender Soft, Traders Hotel, Tropicana City Mall, and UNDP (BSEEP). The official media partner for the event is Time Out Kuala Lumpur.

Couldn’t join us in Putrajaya? Sign up for the Johor leg of Men’s Health Women’s Health Night Run by AIA Vitality, happening on 7 January 2017. For more info, visit www.mens-health.com.my/ nightrun

THANK YOU TO OUR SPONSORS AND PARTNERS EVENT ORGANISER

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Trucker Hat Shutter Shades

Silk Dress Shirt

Ed Hardy T-Shirt

Leisure Suit

Deep-V Tee

Square-Toed Shoes

Chain Wallet

Fauxhawk

Acid-Wash Jeans

JNCO Jeans

12 Ways to Look Your Worst 106 O C T O B E R 2 0 1 6

Fashion can be fickle and unforgiving. These clothes, accessories, and grooming trends flamed out faster than “Mambo No. 5.” Own any of these? Save them for Halloween, sell them on eBay, or toss ’em.

I L LU ST R AT I O N MAURICE VELLEKOOP

Crocs



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