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STYLE BY SEZAIRI SEZALI The star musician shares his tips for simple fashion in the 2016 Guide To Style.

A SMARTER WAY TO GET JACKED This weeklong workout plan fuses new science with proven workout strategies.

101 TIPS FOR YOUR BEST RUN EVER Here are the greatest training tips of all time – for beginners to marathoners, and everyone in between.

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WANT MORE SEX? WORK FOR IT Here’s exactly how many calories you need to cut to be beter under the sheets.

ZIKA-PROOF YOUR HOME IN 5 MINUTES How do you ensure your home is mosquito-free? Here’s a handy guide.

INSTAGROOM FOR INSTAGRAM Elvin Ng reveals his tricks to looking good fast in our 2016 Men’s Health Grooming Awards.

88 IN EVERY ISSUE 06 ED’S NOTE 10 ASK MEN’S HEALTH 13 BULLETINS 83 PERSONAL TRAINER 112 EXTRAS!

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INTERIOR MOTIVES Get fit and stay healthy with the best kinds of indoor cross-training workouts.

ON THE COVER PHOTOGRAPHY: VEE CHIN ART DIRECTION: JASON TAN HAIR: SYLIN YER/SHUNJI MATSUO OUTFIT: DIESEL MODEL: ELVIN NG STYLING: SHEH WATCH: LUMINOX ANU 4221 SERIES


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12 SIMPLE ANSWERS TO WEIRD QUESTIONS Exercise shrinks your penis and cofee rouses your bowels. It’s not your imagination. It’s science.

YOUR FUTURE HOME TODAY

The technology of tomorrow is already available for your house. Here’s how to figure it all out.

IN-CIDER SECRETS Is a sweet tipple habit one to quaf or quash? We get to the core of it.

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WHY YOU SHOULDN’T EAT A BIG MAC AFTER WORKING OUT Some studies compare fast food to sports supplements. Lu Schuler discovers how that’s quite junk journalism.

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NEVER SAY THESE IN A FIGHT WITH YOUR OTHER HALF These phrases are lighter fluid for an argument.

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MAYBE IT’S OK TO BE MACHO Mike Darling discovers the surprising connection between testosterone and Wall Street’s former kings – and why both are suddenly in decline.

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WORK OUT WITH STYLE Look good, feel good and train good when you add these items to your training days.

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

THE WORLD’S LARGEST MEN’S MAGAZINE

RODALE INTERNATIONAL GROUP EDITOR-IN-CHIEF Caroline Ngui, nguislc@sph.com.sg

SVP, International Business Development & Partnerships Robert Novick

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Director, Business Development & Global Licensing Angela Kim

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Director,Global Marketing Tara Swansen

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

International Financial Manager Michele Mausser

Editor Kelvin Tan, kelvtan@sph.com.sg Writer Kenneth Wee, kenw@sph.com.sg Content Producer Mcken Wong, mckenw@sph.com.sg

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Editorial Support Manager Alice Han, tayaha@sph.com.sg

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CREATIVE

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Account Managers Cheryl Tay May Tan

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MARKETING

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

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

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

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

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

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

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

PUBLISHING SERVICES

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

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

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

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

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

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

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

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

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

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


Global Editions/ EDITORS-IN-CHIEF Australia IAN COCKERILL Brazil SERGIO XAVIER

5 SKILLS YOU’LL HAVE MASTERED AFTER READING THIS ISSUE

Bulgaria VLADIMIR KONSTANTINOV China ZHOU SONG Croatia ROBERT FRKOVIC France PATRICK GUERINET

THANKS, DAVID! I don’t think the average guy has ever had it as good, stylewise. Decades ago, fashion was really more for the ladies, and men had few leading lights to move beyond our usual staples. Then David Beckham came along, and everything changed. It's quite ironic. It took someone from a sport that was never quite fashion-friendly (remember those really short shorts and oversized tops?) to make it widely acceptable for a guy to be really dapper and bother with the small details and costume jewellery. Today, you’ll see Singaporean guys spoting boutonnieres and bespoke shirts with pride, and being just as apt as the women in following the latest fashion trends, be it from Hollywood or Seoul. But it’s not just fashion. Men’s grooming has also taken leaps and bounds, thanks to David. His penchant for hairstyles and the revelations of a seven-minute grooming routine took the rest of us average Joes beyond our usual shower routines and heartland barbers. So when you’re flipping through our Guide to Style and Grooming Awards this issue, join me in silent thanks for David Beckham, the first metrosexual.

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Germany MARKUS STENGLEIN Greece VASSILIS GEORGAKAKOS Hungary MÁTÉ PÁSZTOR

What’s Fun To Do In October.

India AROON PURIE Indonesia NINO SUJUDI Italy ENRICO BARBIERI

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Kazakhstan ANDREY MANUYLOV Malaysia JOHN NG Netherlands JAN PETER JANSEN

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Philippines ALLAN MADRILEJOS Poland KRZYSZTOF KOMAR

How To Zika-proof Your Home.

Portugal PEDRO LUCAS Romania MIHAI GHIDUC Russia KIRILL VISHNEPOLSKY

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

Why Big Macs Post-workout Are Bad.

South Korea SEUNG KWAN PAIK Spain JORDI MARTINEZ Thailand CHATCHAWIN UNHANUN

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Turkey FATIH BÜYÜKBAYRAK Ukraine DMITRY PRIBYTKO United Kingdom TOBY WISEMAN

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Latin America FRANCISCO CUEVAS ARGENTINA

How To Instagroom For Instagram.

ARUBA CHILE COLOMBIA COSTA RICA CURAÇAO

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P40 Editor

Should You Skip Breakfast?

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

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NOW!

AT MENSHEALTH.COM.SG

4 Benefits Of The Barbell Row And Why You Should Do It

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Twitter You might have a workout regime that you’ve been sticking to for a period of time, but if the barbell row isn’t part of it, you’re missing out. For one, the move targets your upper back muscles – your middle and lower traps, your rhomboids and the stabiliser muscles in the back of your shoulders – helping to pull your shoulders back and improving your posture in the process. Find out what the other benefits by going to the link below. www.bit.ly/barbellrowmh

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Why You Eat More When You Watch TV

BAKED TULANG (BONE MARROW) WITH CHICKEN CHUNKS Learn how to make this nutritious and tantalising dish for two people, courtesy of Chef Micail Chepi of FYR Cycene Ond Drinc, which is located at 19 Boon Tat Street.

www.bit.ly/tulangrecipemh

PHOTOS 123RF.COM

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MH Video

TEXT MCKEN WONG

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This has probably happened before: You’re eating a huge plate of pasta while watching football on TV – perhaps thinking you could keep half the portion for lunch the next day. Before you know it, the entire plate has been wiped clean. Here’s a neat trick to help you cut back on mindless munching without turning off the game. www.bit.ly/ excesseatingmh


ASK MEN’S HEALTH LIFE’S QUESTIONS ANSWERED

“HEALTHIER” PASTAS MAY BE NOTHING MORE THAN A MOUTHFUL OF MARKETING.

– Boon Leng

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High-fibre pasta, however, is a different story: A typical brand provides four extra grams of fibre per serving, which is significant. “Most guys get just a third to half the fibre they need

PHOTO BOWIE15/123RF

ARE “HEALTHIER,” PROTEIN-FORTIFIED PASTAS WORTH BUYING?

Don’t be fooled by extrathick marking sauce. Protein-fortified pasta has only around three more grams of protein per serving than the traditional stuff. And vegetable pastas don’t offer much more nutritionally either.


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

LEGAL EASE WHY DOES HER SCENT LINGER ON ME FOR SO LONG AFTER WE HAVE SEX? – Steven We’ll assume you mean the scent of vaginal secretions, the source of the primal “sex smell” that a Hotel 81 cleaner can detect from 15m. A milder cousin of armpit odour, the scent comes from lactic acid, which is produced by the vagina’s healthy bacterial flora and has a weak sour milk smell, along with other organic compounds. “Their chemical structures enable them to stick to things like skin, clothing and hair, and not wash off easily,” says George Preti of the Monell Chemical Senses Center in Philadelphia. This clinginess undoubtedly has an evolutionary purpose, but the researchers we asked couldn’t explain what it was. There’s also a chance, if the odour is especially pungent, that she has an infection. I EAT SUSHI OFTEN – AT LEAST TWICE A WEEK. CAN

YES? each day,” says nutritionist Chris Mohr. Your plan: Boil highfibre pasta, such as Barilla White Fibre. Then, saute a cup of organic chicken tenders (or microwave pre-grilled ones). Toss them with your sauce, and add your favourite fresh vegetables (like spinach, peppers, tomatoes). That will yield more than 30g of protein and around 9g of fibre, plus plenty of nutrients from the vegetables.

NO?

MAYBE?

THIS CAUSE ANY PROBLEMS? – Thomas 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 Men’s Health nutrition advisor, Mike Roussell. And keep in mind that all the white rice you’re eating isn’t all that nutritious. Switch to brown-rice sushi.

IF A COMPANY SHUTS DOWN, CAN I GET A REFUND ON PACKAGES OR SERVICES THAT I’VE PREPAID FOR? – Zainuddin When distributing the proceeds from the realisation of the company’s assets, the law provides priority for secured creditors and employees, says Samuel Seow, managing director of Samuel Seow Law Corporation. The remainder of the proceeds (if any) will be distributed to unsecured creditors in equal proportions. Members are considered as unsecured creditors, and usually receive little or nothing from the proceeds. Do you have a question about the law that you want to find out? Please send it to us at magmenshealth@sph.com.sg. The legal information here does not constitute legal advice. You should always consult a lawyer for the professional assurance that our information, and your interpretation of it, is appropriate to your particular situation, before you commence any sort of legal action. We are not liable if you fail to do so.

IS IT OK TO BRUSH WITHOUT TOOTHPASTE? – Louis

YES.

.Sure, dental authorities want us to use toothpaste with fluoride. However, some research shows that naked brushing removes as much or more plaque as using toothpaste. After all, the bristles do the dirty work. In fact, going pasteless may even be better for brushers who rely on mirror feedback because they can more easily spot tooth plaque, says American Dental Association’s Matthew Messina. Plus, stopping after a few seconds of brushing with paste (because you feel minty fresh) can short-change your oral hygiene. One caveat: Consider using a fluoride rinse after brushing to help strengthen enamel.

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GET WISER TO STRESS EATING

PHOTO LIGHTWISE/123RF

ART DIRECTION ASHRUDDIN SANI

Remember the last time you faced a dressing down from the boss? And the subsequent damage you did to those curry puffs? Don’t beat yourself up for being such a cliche. Because a new study confirms that stress eating is as real as that business report you fluffed. The University of Pittsburgh found that anxiety disrupts decision-making by disengaging your brain’s prefrontal cortex. This area is responsible for executive functions, explains Dr Matt Kemsley, clinical psychologist at Harley Therapy. This explains why clean-eating intentions often hit the skids when the going gets tough, and why one pint so easily becomes five after a vexing day at work. To steel your resolve, you need to consciously reactivate the key parts of your brain that regulate impulse. For example, if you have midnight-snack impulses, change your bedding. The sensation of fresh sheets satisfies the same bit of your brain as pulling cold pizza from the fridge.

PUT YOUR BRAIN ON HIGH ALERT TO BATTLE SNACKING IN ALL AREAS.

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HEALTH CHEESY WOES

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NAPPING SIDE EFFECTS Pull your head out from under the covers: Taking long naps might increase your risk of heart problems and diabetes, a new meta-analysis presented at the American College of Cardiology’s Annual Scientific Session suggests. After analysing data on more than 300,000 people from 21 different studies, the researchers concluded that people who napped more than 60 minutes a day – and who reported high levels of daytime fatigue – were about 50 percent more likely to develop diabetes than those who napped for less than an hour a day. One possible reason is due to undiagnosed sleep apnoea, which results in the production of stress hormones like cortisol that can raise blood pressure and spike blood sugar levels.

PHOTOS (CHEESE) OLEKSII LUKIN/123RF, (GUY WITH HEADACHE) BOWIE15/123RF & (TRAVELLER) OSTILL/MASTERFILE DIGITAL IMAGING ASHRUDDIN SANI

Consuming aged cheese can cause headaches, according to the National Headache Foundation in America. Cheeses like cheddar, blue cheese, Camembert and Swiss might be delectable, but they all contain the amino acid tyramine, which can trigger a splitting headache. Normally, the body has no problem process tyramine. But if you’re deficient in the enzyme needed to break tyramine down, the amino acid can build up in your bloodstream and raise your blood pressure. Tyramine is also believed to trigger the release of the stress hormone norepinephrine.


DON’T TOSS OUT FLOSSING Although a recent review in the Journal of Clinical Periodontology found no evidence that cleaning between your teeth helps fight gum disease, the study was pointed out to be weak by groups such as the American Academy of Periodontology, and that such studies should be conducted over a period of years. That’s because toothbrush bristles can’t reach the tight spaces between your pearly whites. Plaque – a film of bacteria – builds up there. Those germs generate acid, which irritates your gums and can lead to gum disease, says Joan Otomo-Corgel, a professor at the UCLA School of Dentistry.

THE PERCENTAGE OF PRESCRIPTION DRUGS – INCLUDING ANTIDEPRESSANTS, ANTIHISTAMINES AND BLOOD PRESSURE DRUGS – THAT HAVE DRY MOUTH AS A SIDE EFFECT. SOURCE: DR HAROLD KATZ, BACTERIOLOGIST AND FOUNDER OF CALIFORNIA BREATH CLINIC

WHY YOUR BREATH STINKS Poor oral hygiene is not the most common cause of bad breath, says Harold Katz, bacteriologist and founder of the California Breath Clinic. Most chronic bad breath is actually due to dry mouth: When you don’t have enough moisture, the bacteria that live in your mouth thrive. “When you sleep at night, there’s little or no saliva production,” explains Dr Katz. “That’s what causes dryness and morning breath.” If your only issue is morning breath, just brush your teeth. But if you’re dealing with dry mouth (and the accompanying bad odour) that lingers all day, it could be caused by a medication you’re taking.

FIGHT JET LAG LIKE A PRO Travelling to somewhere with a completely different time zone? Here’s how to combat feeling like you’ve been hit by a truck. According to Dr Aliya FerouzColborn of Otolaryngology and Sleep Medicine at Scripps Memorial Hospital in Encinitas, California, it’s useful to reset your clocks. Two or three days before your flight, change the time on your clocks and your computer a few hours forward or backwards. “You don’t have to completely acclimate yourself to a different clock, but the idea is to get your sleep cycle closer to the time zone that you’re headed towards,” says Dr Ferouz-Colborn.

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MILK THAT STEAK

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POUR YOUR HEART OUT For the best bloodflow, drink pints. Drinking up to two beers a day can reduce your risk of cardiovascular disease by 33 percent, according to a new Italian review. It’s basically the same benefit you can get from wine. The alcohol in beer helps remove fat deposits from blood vessels and reduces plaque build-up in coronary arteries, while beer’s antioxidants may lower blood pressure. But before you break out the Belgian tripels, know that the beers in the study review were just 4 percent alcohol. And for women, the ideal dose is just one.

DIGITAL IMAGING ASHRUDDIN SANI

KNOW THESE “NATURAL STEROIDS” AND PRESCRIBE THEM TO YOUR DIET - IT’LL HELP YOU BUILD MORE MUSCLE.

THE PERCENTAGE AMOUNT OF BLOOD GLUCOSE-STABLISING PROTEIN THAT ORZO, A FORM OF SHORT-CUT PASTA, CONTAINS MORE THAN BROWN RICE.

P H O T O S (CO W ) J V DWO L F/12 3 R F,(M I L K ) I G O R TA R A S Y U K / 12 3 R F &(B E E F ) B E R N D J U E R G E N S/ 12 3 R F

When you drink whole milk, your muscles’ uptake of certain mass-building protein acids spikes 80 percent more than if you’d had skim, says Jim Harbaugh, head coach at the University of Michigan football team. According to a University of Texas Medical Branch study, drinking whole milk is an “ideal strategy” for post-exercise muscle growth. Asked about his vitamin regimen, Jim replies: “I take a vitamin every day. It’s called a steak.” You already know beef is packed with musclebuilding protein. But if you pony up a few extra bucks for grass-fed or grassfinished steaks, you’ll swallow up to 10 times more vitamin E, according to a study in Nutrition Journal. Vitamin E, a powerful antioxidant, combats muscle wasting. Bonus: Vitamin E may also shield you from heart disease, the study authors note.


BOOST YOUR BICEPS How do you grow your biceps? The key is an oldschool exercise known as the Zottman curl, says Men’s Health fitness director B.J. Gaddour. It’s like a regular biceps curl on the way up, but then you rotate from an underhand to an overhand grip on the slow way down (three to five seconds). This isolates three major arm muscles: the biceps, the brachialis and the brachioradialis. You’re also working your forearms as you lower the weights. Do three to five sets of 10 to 15 reps, and you’ll be filling out those T-shirts in no time.

THE BEST TREADMILL WORKOUT EVER Yes, the treadmill is boring. But we found a workout that’s so intense, you won’t have the brain space for boredom. Put on a weight vest, up to 36kg (you heard that right) and set the treadmill to its max incline. Then walk slowly, at 3km/h, for up to 40 minutes. This methodical masochism pays off in both strength and endurance, says Doug Kechijian of Resilient Performance Physical Therapy in New York City. “Because the intensity is low, you’re loaded up but never quite hit muscular failure,” he says. All that time carrying weight can be a game changer for your overall fitness.

WHAT STRONG GUYS KNOW

A 60-SECOND WORKOUT THAT WORKS

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The percentage number of American football players in the 2016 National Football League Draft who played multiple sports in school. Don’t let your kids overspecialise; playing several sports can boost overall athleticism. SOURCE: TRACKINGFOOTBALL.COM, AN NFL ANALYTICS SITE

PHOTO 123RF.COM

The Interweb wasn’t lying: One minute of intense exercise is just as good as 45 minutes of moderate exercise! In a test of interval training at McMaster University, sedentary men pedalled all-out on stationary bikes for 20

seconds three times, recovering with two minutes of slow pedalling in between. The workout lasted 10 minutes, with just 60 seconds of extreme effort. In 12 weeks, they improved their aerobic capacity, body fat percentage and blood sugar control as much as those who rode for 45 minutes at a moderate pace.

Adding 40 percent more weight to the lowering phase of a lift may help you get even stronger. In a Frontiers in Physiology study, experienced lifters who did this for 10 weeks improved their strength by up to 9 percent more than those who lifted even loads. You’ll need a spotter, but try it with moves like the front squat and bench press.


THE BAD NIGHT LIGHT Street lamps might make you fat. The more nighttime light a nation has, the higher its obesity rate, scientists say. Light pollution may suppress production of the sleep hormone melatonin and shift your eating from active times to rest times, throwing off your metabolism. “Because of artificial light at night, we often eat at the wrong time – that is, after the natural dusk, when metabolic processes slow down,” says Nataliya A. Rybnikova of the University of Haifa.

JUICY PERKS A small glass of 100 percent grape juice before bed may help you sleep and burn fat as you dream, says nutritionist Bridget Murphy of the New York University Langone Medical Center. Research published in an International Journal of Obesity study found that resveratrol, an antioxidant found in grapes, converts calorie-storing white fat into calorieburning brown fat. Also, Cell Reports suggests that insulin secretion at night (caused by consumption of simple carbs, like juice) regulates the body’s circadian rhythms. It’s a one-two punch.

THE PERCENTAGE DAILY CALORIE REDUCTION THAT LEADS TO IMPROVED MOOD, REDUCED TENSION AND HIGHER SEX DRIVE.

PHOTO 123RF.COM

WORK OFF YOUR APPETITE Interval training helps you avoid stress eating when your brain’s fried, suggests University of Alabama research. Mentally demanding work drains your brain’s energy, which could make you hungry. However, exercise can offset this effect. In a study, people who did intervals after mental work ate 25 fewer calories than usual. Those who didn’t exercise ate 100 calories more.

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SOURCE: JAMA INTERNAL MEDICINE

THE REUSABLE BAG IS MAKING YOU FAT In a new study from Harvard University, people who brought reusable grocery bags with them to the supermarket were 7 percent more likely to snag foods high in fat, sugar or sodium – like chips or ice cream – than shoppers who just

grabbed a plastic bag at the checkout. Using a reusable grocery bag makes you feel more virtuous, since you know you’re helping the environment, says study co-author Uma R. Karmarkar. But feeling like you’ve already made one good decision can also make you want to treat yourself later – like caving in when you walk by the candy aisle, she says.


THE KIND OF COMPLIMENT SHE REALLY WANTS TO HEAR ENOUGH WITH THE HALF-HEARTED “YOU LOOK NICE.” THE THOUGHTFUL MAN (WITH NO ULTERIOR MOTIVE, OF COURSE) KNOWS EXACTLY WHAT TO FLATTER.

HER SPIRIT π “I liked how you helped out your friend.” She enjoys hearing that she’s a good person, not just to you but to the world at large. You both win: She feels valued, and you’re reminded just how lucky you are to be with her, says psychologist Wendy Walsh, author of The 30-day Love Detox.

HER STRENGTH π “I was impressed at how you held your ground.” Sometimes women fear that being too strong or coming off as aggressive is a turnoff. Your observation shows her that it’s not – in fact, you love it. This compliment shows that you’re not threatened and that you have her back, Wendy says. Go ahead, call it hot.

SHE ENJOYS HEARING THAT SHE’S A GOOD PERSON, NOT JUST TO YOU BUT TO THE WORLD AT LARGE. 22 OC TOBER 2016

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HER BODY π “Your arms look really toned in that dress.” Your gut reaction may be: “Damn, girl, you look hot!” But the eight efficient words above praise her looks, fashion sense and dedication. Noting something she’s been working on shows you’ve been paying attention, Robyn says. Whether you were or not.

PHOTO KIUIKSON/123RF

YOUR PARTNERSHIP π “We were a great team out there.” You’re not just respecting her skills – you’re talking up your connection and commitment. Major points, especially in a new relationship. The unspoken message: Being with her makes you better, and vice versa, says Robyn Landow, a New York City psychologist.


KEEP YOUR GUARD UP People have been fleeced for millions of dollars in online dating scams. Here’s how not to be the next victim

1/ SKIP THE R-RATED SELFIE Don’t send those nude pictures, says digital security lawyer Parry Aftab. Criminals extort you by threatening to post them.

2/ ENSURE SHE’S REAL Parry 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”: Seventy-two percent of US adults search online for information about their date prior to meeting up.

4/ BREAK THE SPELL

THE AGE AT WHICH WOMEN FEEL THEIR SEXIEST.

Con artists mould profiles to fit your needs exactly, Parry says. A dose of scepticism can be healthy at first if your match seems too perfect.

SOURCE: SURVEY OF 2,000 WOMEN BY BRITISH RETAIL CHAIN HOUSE OF FRASER

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SEX COUPLES

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H E A LT H

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

NUTRIT O

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AARON ECKHART’S RULES FOR LIVING WELL The laid-back actor from The Dark Knight shares some life advice.

1 When it comes to a workout, do it all Aaron lists running, surfing, boxing, jumping rope and trying to stay away from gyms among his favourite ways to stay lean. “The gym’s a weird thing,” he says. “You’re developing muscle for aesthetics. I’d rather dig tree holes with my landscaper.”

it’s impossible to divorce yourself from them,” he says. “I have good tools, a good foundation. I’m not so good about going to church every week. Plus I’m probably not the poster child for Mormonism. But it’s still in me, definitely. What I’m talking about is being a good person, living by a certain code.”

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PHOTO TPG

Decode your own code and live by it Aaron was raised as a Mormon, and even though today he forgoes the dogma of that religion, he maintains a central value based on it. “Any religion or philosophy – whatever your core values are when you’re growing up –

Recognise where you could be healthier, and adjust accordingly “I always look at people who seem like they have it all together and think: ‘What are they doing? How do they do it?’ Usually, they’re smiling. And usually, they’re going someplace with a purpose. You see it in their walks.

It’s all about their spirit – how they conduct and carry themselves. If you’re going to investigate your physical health, you’re more likely to investigate your mental and spiritual health too.”

4 Monitor your mood One of Aaron’s most important rules: “I won’t do it if it’s not fun – and if I have to do it, I’ll make it fun.” Sounds simple, but how exactly do you make a mandatory activity fun? “I play games with myself,” he says. “You can completely change your mood. If I have to crawl out of bed to take my dog for a walk, then I make that as enjoyable as possible. I tell myself: ‘Hey, I can read a photography

magazine while I do it.’ I’ll climb out of bed and, by the time I see my dog, I’m a totally changed person.”

5 Skip the chemicals Aaron quit drinking and smoking five years ago. “There was a definite moment. I woke up, somehow got up – I don’t know how – and just said: ‘That's it.’ And it was.” Not that there isn’t temptation. “People are constantly saying: ‘Have a couple of beers.’ So I think: ‘What’s a couple of beers going to get me? If I don’t have any, will it be the same? So if two’s not going to do anything to you, why have them at all?’ I love the taste of beer. But I can live without it.”

OC TOBER 2016 2 5


GUY WISDOM

MAYBE IT’S OK TO BE MACHO Mike Darling discovers the surprising connection between testosterone and Wall Street’s former kings – and why both are suddenly in decline. PHOTO 123 A R T DIREC TION & DIGITA L IM AGING JA SON TAN

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 Years ago, a respected Wall Street trader, John Coates, abruptly quit a lucrative job at Deutsche Bank to become a neuroscientist. The announcement stunned his former colleagues – many of whom, it turned out, would later become his first test subjects. In one experiment, he took samples of the traders’ saliva before and after making big deals – those that sometimes involved transactions worth billions – and measured their endocrine levels. The results, in this anecdote from a brilliant Newsweek feature by the novelist Tom Wolfe, were fascinating. According to Tom, here’s what John discovered happens to the body moments before a man pulls the trigger on such a deal: The trader’s “metabolism speeds up, ready to break down energy stores of liver, muscle and fat cells…” breathing accelerates… the heart starts drumming away… cells of the immune system take up positions at “vulnerable points”… his nervous system shunts blood from the stomach – “giving him butterflies” – and from the sexual organs, and diverts it to the big muscles of the arms and thighs. His testosterone has been building rapidly, and now steroids start pumping from the testes into his bloodstream, along with adrenalin and cortisol, which in turn prompts the release of dopamine, “the most

addictive drug known to the human brain.” The rush convinces traders “there is no other job in the world.” He becomes a different person, not merely confident but dominant… a master. He is ready to take risks that would terrify a lesser man. “He leans into his screen, pupils dilated, breathing rhythmic, muscles coiled, body and brain fused for impending action.” The research suggests oldschool traders – the guys yelling at each other and waving phones down on the trading room floor – along with men in similarly highpressure, high-risk careers, might be more effective at their jobs if they have higher levels of testosterone. At the start, the testosterone and adrenalin and the other endocrine uppers are at his service in getting ready for the fray. In fact, John discovered that traders with unusually high levels of testosterone at the start of the trading day could be counted on to turn a profit by the day’s end. Apparently, the testosterone and all its endocrine outliers made a trader better at spotting an opportunity and more daring in exploiting it. As the story unfolds, however, Tom traces the evolution of the Wall Street day trader – a character Tom himself helped instill in the national consciousness in his 1987 novel Bonfire of the Vanities. In short, the guys in the suits, screaming into a phone to sell, sell, sell – they don’t matter anymore. The guys that matter now are “quants” – a slightly derogatory nickname for nerds, basically, who’ve supplanted those traditional alpha males as Wall Street’s highest-paid stars. With the strong majority of transactions now performed online at blistering speeds – research suggests trading at

the speed of light may soon be an actual possibility – it doesn’t necessarily matter where these guys live either. No more shouting, no more cussing, and, it’s implied, no more high-fiving and storming the nearest bar for a celebratory shot of Jameson. In a brief aria that concludes his story, Tom seems to lament the increasing absence of such primal chest thumping. Think of the way we used to shout and curse at one another. Not very pretty, certainly not genteel, but it sure kept the adrenalin flowing and the testosterone pumping. We needed that! It was all up to us and our nerves and our willingness to hang it over the edge of the Halusian Gulp and take the big risks – Now! On the spot! We, our very selves! – and not hand our masculinity over to robomonsters dueling over electrical

THE RUSH CONVINCES TRADERS: “THERE IS NO OTHER JOB IN THE WORLD.” HE BECOMES A DIFFERENT PERSON, NOT MERELY CONFIDENT BUT DOMINANT… A MASTER.

impulses so fast, we haven’t a clue as to what they’re doing, let alone how they’re doing. Look at us now, all but strapped into our chairs, mute, trying to monitor six screens at once, six screens that fan out three over three, obscuring any connection we have to the real world. There’s not a sound in here! It’s like an insurance office. We’re not fighting anyone about anything. We couldn’t get arrested! We don’t have the endocrines you need to go after pretty young things and pull off those dangerous rendezvous. It’s a monologue that feels ripped straight from The Newsroom. It’s an attitude nostalgically embraced on shows like Mad Men, where the art of the deal, the machismo of the smoke-filled back rooms stocked with whiskey and cigars, still matters. (Women, and the opportunities afforded to them by these modern paradigm shifts, it should be noted, are largely overlooked in the Newsweek feature.) There’s no question technology is changing the way we deal with risk. Trading is now performed in quiet rooms while surrounded by a bank of computer screens. Dating, increasingly, starts with flirty e-mails and texts. Whole wars are being outsourced to drones. So, do we really need to worry about testosterone levels plunging as our lives become more keystroke-dependent? Perhaps. As Men’s Health has previously reported, low testosterone can lead to a wide array of problems – lower muscle mass, decreased bone density and reduced sex drive, just for starters. And studies as far back as 2004 show that testosterone levels are falling at historic rates – as much as 1 percent per year. It begs the question: In 100 years, will there be an alpha male left among us?

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COUPLE

NEVER SAY THESE IN A FIGHT WITH YOUR OTHER HALF THESE PHRASES ARE LIGHTER FLUID FOR AN ARGUMENT.

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PHOTO KON STANT YNOV/123RF

The occasional heated conversation is inevitable in any romantic relationship. In fact, it’s a necessary part of healthy communication. But when you’re fired up, you may not choose your words carefully, and an offhand comment can easily escalate into a full-blown battle. Strike these phrases from your arsenal the next time you’re arguing with your partner.

TEXT KARA WAHLGREN

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“WHATEVER. IT’S FINE.”

When you sense an argument brewing, your instinct may be to avoid conflict by bowing out early. “It can be really scary when you anticipate that somebody is going to get upset,” says Monica O’Neal, a Harvard University clinical psychologist and relationship expert. But tackling problems together is part of being in a solid relationship. “Real intimacy is not just about feeling all warm and cosy and kumbaya,” Monica adds. “It’s also about the ability to feel like somebody’s safe enough to express anger with. That is actually a really healthy and good thing.”

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“THAT’S RIDICULOUS!”

This sends the message that your spouse’s perspective isn’t valid. “People will always get in trouble when they’re aiming for ‘I’m right, you’re wrong,’” says Susan Heitler, a relationship expert, author and clinical psychologist in Denver. Instead, she says, acknowledge something your girlfriend has said that you do agree with. Then add your own perspective by saying: “...and here’s another way to look at it.” That keeps both opinions on the table, so you’re more likely to come up with a solution that works for both of you.

INSTEAD, ACCEPT SOMETHING YOUR GIRL HAS SAID THAT YOU DO AGREE WITH. THEN ADD YOUR OWN VIEW.

All it does is create more distrust,” Monica says. “It’s a very passive-aggressive way of making a point, and it doesn’t clearly get to the issue.” Explain your point of view honestly to keep the lines of communication open.

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“What you’re essentially saying is: ‘I can’t tolerate you feeling upset,’” Monica says. It’s important that your partner feels safe expressing her emotions – even the negative ones. So if you really aren’t sure why she’s so worked up, ask (sincerely!) what she’s angriest about.

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X

X

“LET’S JUST DROP IT.”

“YOU NEVER...”

Kicking off a complaint with “you always” or “you never” puts the other person on the defensive, and it’s rarely accurate. Susan suggests swopping these accusatory phrases with the more personal “My concern is...” So instead of grumbling that your wife is always late, try: “My concern is that our friends will think we’re rude.”

Fighting is stressful, and it’s totally understandable if one of you needs a breather. But when tempers are flaring, you can’t simply shut down the discussion. Instead, Monica says, let her know you need a temporary time-out: “You need to be able to say: ‘I need the opportunity to step back and process it a little bit. I promise I’ll get back to it. I promise I’m not leaving in a huff.’”

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X

3

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“OH, THAT’S JUST GREAT.”

Check your sarcasm during a disagreement. “It’s not effective at all.

5

X

“CALM DOWN!”

Needless to say, this blithe phrase usually has the exact opposite effect.

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X

“SHOULDN’T BE THIS HARD.”

“BUT...”

By definition, this overrides whatever your spouse just said. “‘But’ deletes whatever came before it, like the backspace key on your keyboard,” Susan says. “And people don’t like having what they say deleted or dismissed or demeaned.” Preface your response with “and” or “at the same time” to show you respect your partner’s opinion, even if it differs from yours.

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bounds,” Susan says. “It’s only about injuring the other; it’s not about problem-solving.” Focus on finding a solution, not on seeing how effectively you can hurt each other’s feelings.

“YOU’RE SUCH A #$%*&!”

Even when your girl is pushing every button you have, resist the urge to prey on her insecurities. “Name-calling is totally out of

If it’s meant to be, it’ll be effortless, right? Maybe in the movies, but real-life relationships take work. If you’ve hit a rough patch, consider talking to a marriage counselor or family therapist. It’s not a last resort for a doomed relationship – it’s a way for committed couples to learn to communicate more effectively. “There’s a skill set that enables people to have productive discussions,” Susan says. “Marriage is a professional level of partnership, and people need professionallevel skills.”

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“MAYBE I SHOULD JUST LEAVE.”

Hinting at a break-up can chip away at trust, especially if you bring up The End every time you’re angry. “Don’t threaten abandonment. That’s probably one of the most toxic things you can do,” Monica says. Instead of framing every fight as a potential dealbreaker, recognise that open communication – disagreements included! – can actually strengthen your bond in the long run. “The point of an argument is to come out of it feeling like you’ve been heard,” Monica says. “Even if you don’t come to an agreement, at least you should come out of it with a better understanding.”

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HER SAY

WORST. DATE. EVER. Local lasses share the biggest dating screw-ups our fellow men have taken them on.



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PHOTO 123RF

“I went back to this guy’s house after our date, thinking we were going to watch DVDs. I excused myself to use the bathroom, and when I came back out, I saw that he had taken all his clothes off. He was just standing there, naked and with a grin on his face, as he asked if I’d give him oral sex. I was both traumatised and offended. I left in a huff and told him I never wanted to see him again.” – Shirley, 32, lawyer


“Like me, my date loved books, so on our first outing together, I suggested we check out a bookstore in town. Everything was fine until he got a text from his boss asking him to pick up his pay cheque – or so he told me. He asked me to wait for him while he went up the road to collect it. I waited for an hour but he never returned!” – Shelby, 30, account manager “This guy I was set up with barely said a word to me during our date. I tried to start a conversation but he didn’t have anything intelligent or interesting to contribute. When I asked about his hobbies, he said: “I like to sleep.” I asked him so many questions that I felt like I was interviewing him for a job! We didn’t even talk when he drove me home. Needless to say, there was no second date.” – Deborah, 31, senior public relations manager “It was bad enough that my date was 45 minutes late. After he arrived, he acted like a total diva. He spent most of the meal blotting his face of ‘excess oil,’ and when I offered him wine, he refused, saying that alcohol gave

him pimples. And all he could talk about were his dreams of becoming a Bollywood star and his journey to ‘find’ himself. At the end of the date, he asked: ‘So, do you want to be friends with benefits or are you thinking long-term?’ I replied: ‘None of the above.’” – Bridget, 40, writer “After a couple of drinks, my date and I took a walk along the river. It was all very romantic until he asked me if I was a virgin. I was taken aback but, wanting to be honest, I told him that I’d had sex before. In an instant, his attitude towards me changed. He looked at me like I was the most disgusting person on earth and told me that he couldn’t see me anymore. What a judgmental jerk!” – Lisa, 35, lecturer “During dinner, my date kept pointing out random guys to me and asked me if I found them attractive. I thought he was being funny, so I played along. But little did I know that he had other ideas. When I casually remarked that one guy in particular looked super-hot, my date invited him to our table and asked him if he wanted to have a threesome with us. I didn’t know where to put my face! I had to explain to this poor dude that it was all a joke, and when he left, I gave my date a piece of my mind.” – Chelsea, 34, finance executive “My dinner date was going pretty well and I was hopeful that I would see the guy again… Then the bill arrived. Looking at that little slip of paper, my date asked: ‘So, after this, your place or mine?’ I replied: ‘Neither, I’m going home alone, and so are you.’ He was expressionless as he signed the bill, and said that if he’d known I was going to be ‘like that,’ he wouldn’t have taken me to such a nice restaurant.” – Alexandra, 37, lawyer “After dinner, my date and I took a stroll through the Botanic Gardens. He reached for my hand,

ran his fingertips along my palm, and caressed my fingers. I was on Cloud Nine until he blurted out: ‘Gross! You have man hands, so big and rough.’ Then he laughed like crazy. I wanted to cry. I made up some excuse to leave early and never saw him again.” – Regina, 29, civil servant “My date brought his best friend along to our lunch outing. I kid you not. It was our first date! When I asked him what his friend was doing there, he answered: ‘Sorry, he insisted on checking you out, so I told him he could join us for a little while.’ I was out of there in a flash.” – Pamela, 25, teacher “I’m vegan, but my date didn’t consider that when he took me out for dinner. When I pointed out that there was nothing on the menu that I could eat, he told me to ‘please stop whining and just order a salad or something.’ A couple of minutes later, I told him that I needed to use the loo and never returned.” – Serene, 37, self-employed “I was asking my date all kinds of questions about himself because, how else do you get to know a

I WAS ON CLOUD NINE UNTIL HE BLURTED OUT: ‘GROSS! YOU HAVE MAN HANDS, SO BIG AND ROUGH.’

person, right? But he had a problem with it and after a while he asked: ‘What is this, an interrogation?’ Then, while driving me home, he yelled at me because I accidentally gave him the wrong directions. That was the last straw. When he stopped at my place, I got out of the car and slammed the door as hard as I could. I heard him complaining as I walked away, but I refused to look back.” – Theresa, 40, managing editor “On our first date, this guy I met online told me that I looked better in my profile photos. He also said that I looked darker in person and asked if I’d digitally altered my pictures to make myself appear lighter-skinned. I replied that he must not have many women lining up to date him, seeing as he was so rude. I left right away because I couldn’t bear another second with him.” – Catherine, 33, bank officer “I went out with this dude who tried to sell me insurance! A mutual friend set us up. When I told him to stop talking about his job because he was on a date, he replied that everyone he met was a potential customer. That he viewed me as a prospective client instead of a prospective life partner totally ruined the mood for me.” – Elisa, 30, drama teacher “After I ordered a slice of cheesecake for dessert, my date remarked that I was ‘already quite chubby’ and ‘didn’t need to eat so many calories.’ When I pointed out his tactlessness, he explained that he was ‘just being honest.’” – Sandra, 28, laboratory technician “My date showed up to our brunch drunk. Not hung over, but drunk. I didn’t think it could get any worse, but halfway through the meal, he passed out at the table. I quickly settled my bill and left, not bothering to wake him to tell him how offended and embarrassed I was.” – Shelley, 25, dance instructor

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PHOTO BRIAN JACKSON/123RF

Your physician should be your greatest health ally. So what do you do when the diagnosis is disbelief?

TEXT BRIAN FISKE

WHEN YOUR DOCTOR THINKS YOU’RE NUTS


T There was a time when Sean McDonough could hear his eyeballs move. About five years ago, while he was golfing in Arizona, Sean, the new play-by-play announcer for ESPN’s Monday Night Football, bent over to pick up some clubs. The end of the putter tapped him on the back of the head. It wasn’t a hard knock, certainly not enough to raise a lump or leave a bruise – but enough to trigger some strange symptoms. “On the walk from that green to the next tee, my steps were really loud in my head,” says Sean, 54. “It was ‘boom, boom.’ I thought, ‘What the heck is that?’ I kept waiting for it to go away. But it didn’t.” Sean flew home to Boston that night and kept hearing bizarre sounds. His voice resounded in his head, even when he spoke so softly that others could hardly hear him. And then there was the swishing of his eyeballs, which he first heard as he was reading the news on his computer. After two days, his curiosity turned into concern. He called his sister, Erin, a vice-president at Brigham and Women’s Hospital. Her response: “Come in and I’ll get a doctor to look at you.” Sean saw an ear, nose, and throat specialist (ENT), who ordered tests and diagnosed a rare condition known as superior canal dehiscence syndrome, or SCDS. It results from a hole or thinning in the temporal bone that separates the inner ear from the brain. Sean’s putter tap had opened up a tiny hole there,

though the bone was already so thin that a strong sneeze could have done it. The specialist referred Sean to Dr Daniel Lee, a surgeon at the Massachusetts Eye and Ear Infirmary. A few months later, Dr Lee temporarily removed a piece of Sean’s skull, lifted his brain to gain access to the damaged area, and made the repair. Sean was fortunate to find a doctor who quickly and correctly diagnosed him, and knew exactly where to send him for help. Many people suffering from mysterious symptoms aren’t so lucky. They can spend years and their entire savings searching for answers and trying to convince doctors they’re not nuts. Here’s one man’s story: Seven years ago, Toby Spencer, a 47-year-old bank network administrator, developed symptoms similar to Sean’s. Toby’s doctor referred him to an ENT who, he says, “looked at me like I had three heads” and diagnosed a vascular disorder. Toby soldiered on for two years before reading about SCDS on the Internet. With the aid of an open-minded ENT, he finally got help. No one knows exactly how many people with bizarre-butreal medical symptoms are being shuttled from doctor to doctor without finding satisfaction. In the US, diagnostic errors in outpatient settings hover about 5 percent, or roughly 12 million adults a year, according to a 2014 study. But another study, published in 2013, looked at 25 years’ worth of paid malpractice claims and found diagnostic errors to be the leading cause of claims (29 percent), accounting for the highest proportion (35 percent) of total payments. And an Institute of Medicine report from last year predicted that most people would be misdiagnosed at least once in their lifetime. But even these disturbing numbers may not include people whose doctors have simply

written them off as delusional. Dr Lee says he has seen patients who were on psychiatric medications to treat symptoms he later attributed to SCDS. And there are lots of obscure illnesses like that. For example, at age 18, Chris Martin, now a 37-year-old school psychologist, underwent a “successful” turbinectomy. This surgery removes nasal structures (turbinates) that can cause sinus pressure and other difficulties. In the 19 years since the operation, Chris has consulted 13 ENTs and eight immunologists, plus sleep specialists, pulmonologists and alternativemedicine practitioners in an effort to correct the problems that he says stemmed from the procedure. These include chronic breathlessness, extreme nasal dryness and glue-like mucus. Chris’ symptoms point to Empty Nose Syndrome (ENS), a controversial condition that can stem from turbinectomy. (One skeptical ENT called it “Empty Head Syndrome” to signal his disbelief that it even exists.) Through online research, Chris found support groups and advice, plus ENS-knowledgeable physicians who’ve helped him find some relief. To find relief from what’s ailing you, take the following steps.

BELIEVING THE UNBELIEVABLE Here’s an eight-step action plan

for convincing a busy and possibly skeptical doctor that you’re not delusional, and that the symptoms you’re experiencing are real.

1

MAKE SURE IT’S NOT IN YOUR HEAD

Being tired doesn’t necessarily mean you have chronic fatigue syndrome; feeling achy doesn’t always signal Lyme disease. Sometimes you can rule things out by focusing on symptoms that you can measure (such as a fever, with a thermometer) instead of what you feel (feverish), says Dr David Newman-Toker, an associate professor of neurology at Johns Hopkins. That said, some conditions don’t present such overt external symptoms, so move on to step 2.

2

SUM UP THE SYMPTOMS

If you’re convinced there’s really something wrong, write a description of it. Stick to facts rather than fears, and be concise. “Develop a clear one-pageor-less description,” says Dr Newman-Toker, who has spent more than 16 years researching diagnostic errors. “If you have frequent headaches, describe what a typical one feels like and note how often you have them.” If your doctor accepts e-mail, send it prior to your appointment.

MANY PEOPLE SUFFERING FROM MYSTERIOUS SYMPTOMS AREN’T SO LUCKY. THEY CAN SPEND YEARS AND THEIR ENTIRE SAVINGS SEARCHING FOR ANSWERS.

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HEALTH

any faster. “Give your medical team some time to interpret your testing,� says Dr Lee. “In the end, a face-to-face follow- up visit with your physician is the best way to answer questions about an unusual or complex condition.�

6 ASK THESE FIVE QUESTIONS

3

Don’t blindly accept the first diagnosis. Ask: í˘ą Could this be something else? í˘˛ If you were me, what would worry you? ě?‹ Any other diagnostic tests to consider? ě?? How long before we know what this is? ě?„ What should I watch for as a sign that I need to come back? “If you hear ‘I’ve seen this a million times and there’s nothing else it could be,’ you probably have the wrong doctor,â€? Dr Newman-Toker says. “You want someone who’s willing to explain his logic.â€?

4

KEEP AN OPEN MIND

34 OC TOBER 2016

5

DON’T BE A JERK

The anxiety of waiting for a diagnosis is understandable, but harassing your doctor with multiple phone calls and e-mails won’t get you answers

DON’T BLINDLY ACCEPT THE FIRST DIAGNOSIS. YOU WANT A DOCTOR WILLING TO EXPLAIN HIS LOGIC.

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

While you cool your heels for those test results or to see if your condition improves, research your symptoms and diagnosis through trustworthy Internet sources. Start with the websites of large hospitals and universities. One of our favorites is Mayo Clinic (mayoclinic.org). It offers a Symptom Checker where you can select an overall major symptom and then drill down with more specifics to get to possible causes.

7

DON’T SURRENDER

It’s a common thread for folks like Chris and Toby – they kept seeking a solution and a doctor who was willing to listen. The unfortunate side of this? Insurance coverage. Chris submitted special appeals to his insurer (his care was experimental), and they were eventually approved. For people needing financial help, he suggests asking family, friends and organisations (like church groups) for support, or setting up an account on gofundme.com.

8

SHARE WHAT YOU LEARN

Sean’s story was featured in USA Today. Not long after it ran, he heard from a woman who’d read it and realised that the misery she’d been dealing with for nearly two decades wasn’t because she was crazy. She had the same thing he had. Her life changed because Sean shared his story and because she never stopped looking for an answer. Share yours via social media.

HEART ATTACK Of every 100 acute myocardial infarction cases, one unlucky victim is sent home from the ER. Ď€ Why it’s missed Symptoms can be vague, says Dr David Meyers of the Society to Improve Diagnosis in Medicine. Indigestion or shoulder pain can mean a heart attack or just musculoskeletal or GI problems. To be safe, ask for an EKG and/or blood test for cardiac markers of a heart attack. Be sure the doctor has used a risk-assessment tool or fully explained why it’s not a heart attack. LYME DISEASE Tests miss 60 to 70 percent of early-stage Lyme cases. Ď€ Why it’s missed “Most people don’t know they’ve been bitten,â€? says Dr Meyers, “and they may never develop the bullseye rash.â€? That can leave doctors chasing vague aches, pains and fevers. To make sure you’re in the clear, realise that screenings aren’t always reliable, so if they’re negative, ask about additional tests. DEPRESSION Research suggests that doctors misdiagnose depression at least 60 percent of the time. Ď€ Why it’s missed As with Lyme, the symptoms – such as aches and fatigue – point to various possibilities. Share your concerns with your doctor. One key question to ask: “What else could this be?â€? STROKE It may be overlooked 13 percent of the time, one study suggests. Ď€ Why it’s missed The classic signs (weakness on one side, vision and speech problems) are recognisable, but others (headache, dizziness) can mislead. Have the doc check your smile. That, plus your gait and ability to raise both arms evenly, can help with diagnosis. If dizziness is your main symptom, ask about an MRI or other tests.

PHOTO TA SSE L78/123RF

No matter how helpful your doctor is, don’t assume you’re hearing the whole story. Make sure you understand his or her thinking and what should happen next: the expected progression of the illness; the signs that a treatment is or isn’t working; the red flags that should prompt another consultation. If you want a

second opinion, approach that appointment the same way you did the first, focusing on symptoms, not the previous diagnosis. You don’t want to skew the doctor’s thinking.

DO RESEARCH ONLINE

4 Commonly Misdiagnosed Conditions


DR D AESTHETICS MEDICAL CLINIC SPECIAL

5 MOMENTS WHEN HAVING A TATTOO REMOVED MAKES SENSE REGRETTING THAT INK ON YOUR BODY? HERE’S WHY YOU MIGHT BE BETTER OFF GETTING IT ERASED.

attoos are increasingly popular as a means of expressing one’s personality and experiences in life, especially when they’re beautifully etched, like masterpieces on our body’s canvas. However, given life’s propensity to change, some symbols of the past might be better off forgotten, as we look towards a brighter future. So if any of the following five reasons resonate with you, consider a fresh start with tattoo removal.

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GOING PROFESSIONAL Unless you’re a sportsman-turnedfashion icon like David Beckham, or a talented athlete like Lionel Messi, maintaining a professional image usually means a squeakyclean appearance unmarked by any visible colourful expressions of character. Let your achievements do the talking instead of providing fodder for water-cooler gossip, especially if you’re working for conservative bosses.

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BAD ROMANCES Getting your lover’s name or image tattooed was probably a very romantic gesture… at the time. Fast-forward to a new chapter in your love life, and you won’t want your new squeeze to come across your ex in sensitive places.

PHOTO GETTY IMAGES

MAKING A CLEAN BREAK WITH THE PAST Granted, we’ve all been young and foolish once in our lives. While some people look fondly on their inks as memories of a life lived, others might be less keen to remember. Be it “cool tattoos” that have become an eyesore, or marks of past associations you’re trying to break away from, clear them away. Give your confidence a boost and start life anew.

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FAILED ARTWORK Accidents can happen under the needle, so if the diamond you imagined turned out looking more like a spider’s web, you might be happier starting over. Don’t spend a lifetime regretting someone else’s mistake.

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LESS PAIN, MORE GAIN If you opt for removal, the good news is that you no longer have to worry about sub-par results or ugly residual scars with today’s technology. State-of-the-art Spectra XT laser technology targets ink particles under the skin, and shatters them so they can be expelled from the body, without damaging underlying

blood vessels. According to Dr David Ng of Dr D Aesthetics Medical Clinic, which uses it, this means less time taken, less pain suffered and less scarring after. What’s more, if your concern is skin pigmentation, age spots, acne or oily skin, Dr Ng says that the same technology can be employed to reduce the appearance of these blemishes, or simply to give your skin a boost.

DR D AESTHETICS MEDICAL CLINIC IS LOCATED AT 258 MIDDLE ROAD #01-01. VISIT WWW.DRDAESTHETICS. COM FOR MORE INFORMATION. ALTERNATIVELY, WHATSAPP 9827-7722 OR CALL THE CLINIC AT 6333-4401 FOR ENQUIRIES. FOLLOW THE CLINIC ON FACEBOOK (DRDAESTHETICS) AND INSTAGRAM (@DRDAESTHETICS) FOR UPDATES.


HEALTH

ZIKA-PROOF YOUR HOME IN 5 MINUTES How do you ensure that your abode is mosquito-free? Here’s a handy guide.

2. Change water in flower vases. Clean and scrub the inner sides of vases. Wash roots of flowers and plants thoroughly as mosquito eggs can stick to them easily.

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DO THIS EVERY DAY 1. Turn pails and watering cans over and store them under shelter. 2. Loosen soil from potted plants to prevent the accumulation of stagnant water on the surface of the hardened soil. 3. Do not block the flow of water in scupper drains along common corridors in HDB estates. Avoid placing potted plants and other paraphernalia over the scupper drains. 4. Cover rarely used gully traps. Replace the gully trap with non-perforated ones and install antimosquito valves.

5. Cover bamboo pole holders after use. Rainwater can potentially accumulate in these bamboo pole holders if they are uncovered and create a habitat. No tray or receptacles should be placed beneath and/or on top of any air-conditioning unit, so as not to create a condition favourable for mosquito breeding. DO THIS EVERY OTHER DAY 1. Remove water in plantpot plates. Clean and scrub the plate thoroughly to remove mosquito eggs. Avoid the use of plant-pot plates, if possible.

DO THIS ONCE A WEEK 1. Clear fallen leaves and stagnant water in the scupper drains and garden. These leaves could collect water or cause blockages to the drains, thus resulting in the build-up of stagnant water. 2. Clear any stagnant water in the air cooler unit. DO THIS ONCE A MONTH 1. Add prescribed amounts of sand granular insecticide into vases, gully traps and roof gutters, even if they are dry. Go to the NEA’s website to get a list of retailers that sell the insecticide. 2. Clear away fallen leaves in roof gutters and apron drains. If structurally feasible, remove the roof gutters.

PHOTO 123RF

The authorities have been saying for some time that it is inevitable Zika would come to Singapore and eventually become endemic, like dengue has. This is because it is spread by the Aedes mosquito, which breeds easily in Singapore, and the vast majority who get infected by Zika show no symptoms but can be infectious. This makes it difficult to put a lid on the spread of the disease. Four in five people infected with Zika do not get sick at all. This disease affects primarily pregnant women, whose babies are at the greatest risk. Those who argue that Zika matters little to the majority are essentially correct, though in rare cases it could cause the GuillainBarre disease, where muscles weaken rapidly. It could take years to recover from this debilitating disease – and not all do. So why take the risk by being lax about Zika-proofing your home? According to the National Environment Agency’s (NEA) dengue website, four of the top five mosquito breeding habitats have remained the same from 2012 to 2014. They are: domestic containers, flower-pot plates/trays, ornamental containers and potted plants (hardened soil and plant axils). In 2014, the toilet bowl and cistern were ranked as the fifth most common breeding habitat. Here are some preventive actions to take that won’t take you much time, but could keep your place Zika-free.


V I TA H E A LT H S P E C I A L

SUPER FOODS ENJOY THE BENEFITS OF THESE THREE INGREDIENTS IN A SINGLE PILL.

Green oats

Wild yam

01 Green oats: This natural plant food helps you feel more energetic and “charged up”. It is said to enhance masculinity, increase endurance and boost overall health.

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WHAT A MAN GIVE FLAGGING ENERGY LEVELS A NATURAL BOOST AND FIRE UP YOUR PERFORMANCE WITH THIS SPECIALLY FORMULATED MALE SUPPLEMENT.

ife can sometimes take a lot out of you. Work, personal and family commitments can sap your energy and leave you feeling less than your best. When you’re in a slump, it can be hard to perform the way you want to – not just at work but also in your personal relationships. A nutritious diet, regular exercise and plenty of rest are keys to maintaining your stamina, but if you still find yourself sluggish and depleted despite living a balanced lifestyle, then a specially formulated supplement can help. VitaHealth Passion Man ($52 for a bottle of 60 capsules) gives your performance and energy levels a healthy boost. Each capsule contains a blend of all-natural ingredients that

work synergistically to support your physical and mental health. It promises to make you feel stronger, more alert and more vibrant all day, and still have the energy to keep going all night. Just take one to two capsules a day with food (individual results may vary).

Wild yam: This starchy root vegetable purportedly helps support healthy male hormonal balance. It is believed to have

Goji berries

rejuvenating properties and is also thought to impart vigour.

03 Goji berries: These bright red berries are loaded with antioxidants, which protect and strengthen the immune system. In traditional Chinese medicine, goji berries are used to improve blood circulation, boost stamina, mood and well-being, and support healthy kidney function.

The 100 per cent natural formula owes its effectiveness to three main ingredients dubbed the “3 Treasures” – green oats, wild yam and goji berries – that improve various processes within your body, including blood circulation and hormone production. The formula will help you perform at your best and leave you feeling more confident and satisfied. VitaHealth Passion Man is available at Robinsons, OG, Metro, John Little, Mustafa and selected Unity stores. For more information, visit www.vitahealth.com.sg. SPECIALLY FOR READERS! SMS PASSION MAN<SPACE>NAME<SPACE>CONTACT NUMBER<SPACE>ADDRESS TO 8533-2053 NOW TO WIN A FREE SAMPLE. LIMITED TO THE FIRST 30 READERS ONLY.


HEALTH

12 SIMPLE ANSWERS TO WEIRD QUESTIONS Exercise shrinks your penis and coffee rouses your bowels. It’s not your imagination. It’s science.

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1 WHY AM I OBSESSED WITH YOUNGER WOMEN?

TEXT K. ALEISHA FETTERS

PHOTOS 123RF

ā The depths of the female brain may be unfathomable, but the superficiality of the male mind is no easier to decipher. Why do we struggle to remember our loved ones’ birthdays, yet retain an encyclopaedic knowledge of craft beer and sports stats? Why, after all these years of living in our skin, are we more fascinated with our own bodily functions than preserving the world for future generations? Frankly, we don’t know, but we can certainly explain why you feel like puking when someone else hurls.

Because you’re a male homo sapiens. Duh. “In terms of evolution, men needed to spread their seed for their genes to survive. And until the past 100 years or so, fathering a slew of kids meant having more helping hands on the farm,” explains Helen Fisher, a biological anthropologist and the author of Anatomy of Love. This is why men of all ages are attracted to women in their physical prime. It may even explain why, according to a 2014 Pew Research Center survey, 20 percent of us choose a woman at least 10 years younger when we marry a second time.

2 WHY DO I LIKE MY OWN BODY ODOURS BETTER THAN EVERYONE ELSE’S?

Survival of the fittest entails avoiding other people’s nastiness. Infection-causing bacteria on their bodies can be a source of disease. If you were drawn to – instead of being repulsed by – the unpleasant odours these bacteria sometimes emit, you’d be more susceptible to illness and death.

It’s that simple, says Nina Strohminger, author of The Hedonics of Disgust. (What? That’s not in your bathroom library?) Here’s another way to look at it: If you vomited every time you took a dump, you’d be highly irregular. You’re just not genetically designed to feel revolted when you catch a whiff of yourself. And, per an Evolution and Human Behavior study, you don’t find your loved ones’ disgusting acts as gross as a stranger’s. That’s because you share the same parents or living space, and they pose less of a disease risk.

3 WHY DOES COFFEE LOOSEN MY BOWELS?

Research has shown that a good grind gives about a third of people the urge to go. Within approximately four minutes of ingestion, both regular and decaf coffee stimulate the end of the colon. The timing can vary, but the urge can last 30 minutes or longer. While the exact compounds behind the effect are unknown, coffee consumption increases your body’s levels of two hormones, gastrin and cholecystokinin, that speed up gut motility and stimulate the liver to secrete digestion-revving bile, explains Dr Kathlynn Caguiat, a gastroenterologist based in New York City. Plus, drinking your

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HEALTH

WHEN YOU COUGH [TURNING YOUR HEAD IS JUST BEING POLITE], YOU INCREASE PRESSURE IN YOUR ABDOMEN.

coffee first thing in the morning can trigger what’s called a “gastrocolic reflex.” That’s your body’s tendency to make room when something new comes into the stomach.

4 WHY DO I GET THE URGE TO VOMIT AFTER SEEING SOMEONE ELSE DOING IT?

Call it an evolutionary gag reflex. If thousands of years ago, someone in your tribe was vomiting, the reason was

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probably something besides drinking too much hooch. “They were either sick or had ingested poison,” says Nina, “and chances were good you’d eaten some too. So throwing up will prevent you from getting sick.”

5 WHY DO I GET THE URGE TO TURN MY HEAD AND COUGH WHEN THE DOC GRABS MY TESTICLES?

When you cough (turning your head is just being polite, and this

habit has almost become second nature for most people). The gesture can help you increase pressure in your abdomen. If you have an inguinal hernia, which affects 27 percent of men, the pressure forces fat tissue and parts of the intestine to poke though abdominal wall muscles and possibly down into your scrotum, says Dr Steven Beanes. With a hand firmly on your groin, the doctor can feel anything amiss. Detecting groin hernias early lowers the risk of intestinal tissue death, which could lead to bowel-removal surgeries and serious health conditions that you can avoid altogether.


people, they won’t do you further harm if swallowed. You produce (and unwittingly digest) about a litre of mucus a day when disease-free – and even more when you’re sick.

7 HOW MANY CALORIES DO I LOSE WHEN I TAKE A DUMP?

Ideally, zero, although you do burn a few through muscle effort. Your small intestine is nicely designed to absorb all the calories from the food you consume, after which every calorie is either burned for energy or stored as fat. It’s a very efficient system in which nothing is wasted, says Dr Caguiat. However, there is a condition called steatorrhea, in which the body struggles to absorb dietary fat, causing greasy, foul-smelling stool. As a result, hundreds of calories (9g per fat, to be exact) go down the toilet. Generally, steatorrhea results from pancreatic conditions, a low level of bile salts, or such weight loss drugs as Alli. Fat malabsorption can lead to diarrhoea and, in some cases (yikes!), anal leakage.

and result in bad-smelling fungal infections of the skin. Your grandpa may not notice these odours because people’s sense of smell tends to dull with age. So if you suddenly detect something funky (and it’s not Wild Cherry on the oldies station), you may want to diplomatically suggest that he schedule a check-up. Incidentally, humans may be able to determine age ranges based on body odour, a 2012 Plos One study suggests.

9 WHY IS POPPING A PIMPLE SO SATISFYING?

Even though dermatologists warn about the risk of infection and scarring, pimples beg to be popped, just like Everest beckons to be climbed. Popping rids the skin of acidic pus and eases pressure, says plastic surgeon Dr Julius Few. And as the pain eases, you get a shot of dopamine, the feel-good brain chemical also linked to sex drive.

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WHY DOES MY PENIS SHRINK WHEN I EXERCISE?

DOES THE COLOUR OF MY SNOT MEAN ANYTHING?

WHY DO OLD PEOPLE SMELL SO DARN FUNKY?

Yes. Yellow or green snot means your immune system is fighting something. Any pigment is a byproduct of mobilized white blood cells in your nasal cavity, says Dr Stanley Chia, associate chair of otolaryngology at Medstar Washington Hospital Center. Coloured mucus can occur with viral and bacterial illnesses. While viral particle in your snot can infect other

Certain conditions that tend to be more common among older people, such as kidney and liver disease, can cause toxins to build up in the body or acidity to increase, which can lead to a distinctive, unpleasant smell, according to Dr William Dale, who teaches geriatrics at the University of Chicago. Also, with diabetes, excess sugar in the blood can cause a sweet smell

When you hit it hard in the gym, all of those muscles swell with 15 to 20 times more blood than they have when they’re at rest, says exercise physiologist Mike Nelson. The blood has to come from somewhere, so parts of the body not directly involved with the effort give up some of their share – including luxury tissue like your penis. The resulting dip in blood flow in the area is so dramatic that it can make grown men look prepubescent, says urologist Dr Brian Steixner. That won’t change much even if a

spandex-clad beauty starts doing squats nearby. Adrenalin, which is released during exercise to increase work capacity, blocks dopamine’s efforts to pump blood back into your penis. In other words: Definitely don’t engage in small talk.

11 WHY WOULD ANYONE CHOOSE TO BECOME A PROCTOLOGIST?

They come for the $540,000+ average salary and stay for the huge impact they can have on people’s lives. (People with colorectal cancer have up to a 90 percent survival rate if it’s caught early.) And just so you know: They’re no longer called proctologists; they’re colorectal surgeons.

12 IF CLEANING MY EARS WITH A COTTON SWAB IS SO BAD, WHY DOES IT FEEL SO WONDERFUL?

The skin covering your ears has lots of extremely sensitive nerve endings, and many of them ultimately connect with internal organs. So getting your Q-tip on sends a cascade of pleasure signals throughout your body’s various sensory tissues and organ systems, says Dr Amber Luong, an associate professor of otorhinolaryngology (which sounds much better than it looks) at the University of Texas McGovern Medical School. Those ultrasensitive nerve endings are one reason why ear kisses (and having sweet nothings whispered into those ears) is such a big turn-on for men as well as women, adds sex therapist Tammy Nelson.

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NUTRITION GOOD BAD SKINNY

IN-CIDER SECRETS IS A SWEET TIPPLE HABIT ONE TO QUAFF OR QUASH? WE GET TO THE CORE OF IT.

ENERGY BOOST π While you’re scanning the ingredients label, make sure to keep an eye out for malic acid. It might sound ominous but it’s actually a natural energyboosting byproduct of the carbohydrate that enters your body. In addition to reducing your fatigue levels, malic acid is also found in mouthwashes because it encourages saliva production and works as an antiseptic to battle bacteria in the mouth. So be sure to swirl your last gulp. Gargling is considered bad form.

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UP THE ANTI π Cider is a renowned powerhouse of disease-fighting antioxidants. But not all ciders are created equal. According to a study of 23 English brands in The Journal of Agricultural and Food Chemistry, the antioxidant content of the ciders on the lab bar, er, we mean bench, varied from 44mg/l to 1,559mg/l. Premium cloudy ciders with a low alcohol-by-volume, such as Addlestones, offer the biggest reward of harmful free-radical-scrubbing properties versus calories. Opt for the craft brews.

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CORE COMPARISONS SAME AMOUNT OF ANTIOXIDANTS AS A GLASS OF RED WINE

= HALF A PINT OF CIDER

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SAME SUGAR CONTENT AS HALF A DOUGHNUT FOR TWO-THIRDS THE PRICE OF LAGER

DIGITAL IMAGING ASHRUDDIN SANI

SIP A SOFTER DRINK π You can enjoy the fruity golden nectar without the painful hangover simply by choosing your brand carefully. Try selecting a soft cider such as Strongbow over a hard one (yes, we’re looking at you, scrumpy drinkers) to reduce the alcohol content by 1.5 percent. Putting ice in your glass can help, too, filling it up quicker. This little trick turns one drink into two and encourages you to sip your brew more slowly.

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PHOTO (APPLE) IGOR ZAKHAREVICH/123RF

THE BIG APPLE π If you’re eating salads and grilled meats on the barbecue, as well as training in the park, you might be wondering why your waistline is still increasing. It’s because that extended Friday drinking session after work is going straight to your stomach. Cider contains about 210 calories per pint – 30 more than your standard lager. Just two bottles is the equivalent of adding a McDonald’s double cheeseburger to your daily calorific intake.

PICK OF THE BUNCH π Watch out for extra sugar. The process of making this liquid refreshment should be uncomplicated: Juice apples, then use yeast to ferment the fructose into gas and alcohol. But the rise of different fruit “ciders” has complicated things. Newer sweet berry options swop out fermented apples for carbonated water, sugar, acids and preservatives. This makes them higher in the sweet stuff than your original, more natural pint of cider. Be a man of simpler tastes.

TEXT TED LANE

Cider comes into its own between May and October every year, and we neck those bottles of Magners, Rekorderlig and Kopparberg like we’re chasing the sun. But as they’re exempt from providing nutritional info, we don’t know what’s in them. Dr Stephanie Scott from the Human Nutrition Research Centre at Newcastle University pores over the details.


NUTRITION

CAN I SKIP BREAKFAST? Done right, you’ll gain time and lose your muffin top. But the butter knife cuts both ways, and new research serves up a smorgasbord of reasons to dig in at dawn.

1 HIIT IT EARLY Muscle glycogen levels are at their lowest when you wake up, due to overnight fasting. Bang out an early morning workout. Recent evidence suggests you’ll better tap into your fat reserves. But if weight loss isn’t your priority, skipping breakfast could be bad news. A Loughborough University study found that men who missed their morning meal didn’t perform as well in evening workouts.

3 BE A CEREAL KILLER Research in the Journal of Nutritional Science found overweight men who skipped breakfast lost fat but had higher cholesterol, compared to those who ate frosted flakes. However, new studies suggest sugar has a worse effect on heart disease than cholesterol – meaning flakes could be worse than flaking.

4 PROTEIN FIRST The idea that simply eating breakfast alone will give your metabolism a boost is piffle: You won’t get shredded with toast. It’s the quality of the calories that really counts, says Hugh Jackman’s trainer, David Kingsbury. Opt for 35g of protein from fare such as eggs, oats or yogurt, which the University of Missouri-Columbia found limit fat storage.

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TE X T LOUE E DESSE NT-JACK SON

PHOTO 123RF

2 KICK THE HABIT Adults who neglect breakfast are more likely to smoke, drink heavily and work out less, concludes a study by Helsinki University. However, the link between breakfast and a lean body may be purely behavioural. People who do partake tend to have a more balanced diet overall, says dietitian Emer Delaney. Start off with something light and you’ll soon see the benefits.

EAT AT EIGHT Getting served a big bowl of Life? Tuck in at 8am. That’s when the stress hormone cortisol peaks, and a well-balanced breakfast can lower it, says David. According to a Missouri-Columbia study, habitual breakfast skippers also have lower stocks of the “reward” chemical dopamine, making them more likely to binge on sugary foods. Pass the chilli sauce, will you?

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TIME WELL SPENT

GAME, SET, MATCH

EVENT

WATCH EIGHT OF THE BIGGEST NAMES IN WOMEN’S TENNIS DUKE IT OUT FOR THE WTA TITLE. WTA Finals Singapore Eight of the world’s top female singles and doubles tennis players descend upon Singapore this October to battle it out for the WTA title. The event is headlined by World No. 1 Serena Williams, but it’s anyone’s guess who will walk away as the champion, as any of the talented women stand a chance if the cards fall right. Not only can you catch the action on the court, the Family Day on Oct 23 gives you a chance to get up close and personal to your favourites. Find out more at www.wtafinals.com. Oct 23 to 30, Singapore Sports Hub

EVENT

MOVIE INFERNO Tom Hanks stars as Robert Langdon in this gritty thriller, directed by Ron Howard. When Robert wakes up with amnesia in an Italian hospital, he is forced to team up with Dr Sienna Brooks (Felicity Jones) to stop a global genocide that could wipe out half of the world’s population. He’s led on a merry chase through clues hidden in Dante’s The Divine Comedy, which takes him across Florence and Venice to do battle with an ancient prophecy. Opens Oct 27 in cinemas islandwide

MORRISSEY The indie rocker of The Smiths fame returns to Singapore for the first time since 2012 on the back of his new album, World Peace is None of Your Business. It has become one of the most critically acclaimed records this year, and ranks up there with his best work in a prolific solo career. If you’re an indie rock or Britpop fan, this isn’t a concert to miss. Find out more at www. lamcproductions.com/morrissey. Oct 15, Marina Barrage

USEFUL YOUTUBE VIDEO OF THE MONTH HOTSPOT

SEARCH YOUTUBE FOR: The Secret To A Perfect Strike OR LOG ON TO: https://www.youtube.com/ watch?v=0EVw8c-X1l4

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HALLOWEEN HORROR NIGHT 6 The sixth edition of this annual event also promises to be the biggest one yet. Try to stay away from Lady Death as you make your way through two scare zones and five haunted houses – Old Changi Hospital, Hawker Centre Massacre, Salem Witch House, Hu Li’s Inn and Bodies of Work. You can also enjoy a live show, “March Of The Dead,” and add to the adrenalin by riding the roller coasters Battlestar Galactica and Revenge of the Mummy, which will remain open throughout the night. Find out more at www.rwsentosa.com. Sept 30 to Oct 31, Sentosa

TEXT JOSHUA CHUA

HOW TO BOWL A STRIKE Are you sick of bowling gutter balls every time you try your hand at the bowling alley? If you want to learn how to rack up the points on your scoreboard, this video will teach you. As a bonus, you’ll learn to hook the ball, which is guaranteed to get compliments from friends.


TRAVEL

SIGHT-RUNNING NEW YORK CITY The City that Never Sleeps is the perfect place to combine exercise and exploration.

TRIED AND TESTED Click here on the digital edition of Men's Health Singapore to read our review of the new Asics Dynaflyte running shoe.

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F Forget tour buses. The best way to see New York City is on foot, or as we discovered during the global launch of Asics’ Dynaflyte shoe (www.asics.com.sg/dynaflyte), even better if you put on your running gear and pick up the pace. With the High Line and Hudson River Park, there are more ways and landscaped green spaces than ever before to take in one of the world’s most famous skylines. Sample some of the sights with our fast-footed itinerary. TEXT KENNETH WEE PHOTOS (ALL) ROBERTHARDING/MASTERFILE & (INSERT) ASICS

CENTRAL PARK The city’s famous park is an urban paradise with both hilly and flat terrain to run on. The main roads offer approximately a 10km loop, which is closed to motor traffic during weekends, holidays and selected times on weekdays. There is plenty to see, from horse-drawn carriages and scantily clad sunbathers to marathoners training for their next race. If you prefer a more tranquil jog, head for the Jacqueline Kennedy Onassis reservoir (originally called – and is still known by locals as – the Central Park Reservoir). Nestled between 85th Street and 97th Street, it’s encircled by a scenic 2.54km jogging track that runs past the world renowned Solomon R. Guggenheim Museum and The Metropolitan Museum of Art. For a cheap yet satisfying post-run meal, jog six blocks south of Central Park and look for the Halal Guys food truck (it’s usually located at the corner of 53rd and 6th Avenue). HUDSON RIVER PARK This is a 7.2km stretch of bicycle and

pedestrian paths that run riverside from Hell’s Kitchen (home of Marvel superheroes Daredevil and Jessica Jones) to Lower Manhattan (including World Trade Center and Tribeca), ending in Battery Park, where you get stunning views looking out across the waters towards the Statue of Liberty (around 3km into the distance). Unless you bought tickets to Liberty Island far in advance, it’s unlikely you’ll be able to get inside Lady Liberty’s head. Nonetheless, if you want a closer look at the icon of the US, you can instead hop on the Staten Island Ferry on Manhattan’s southern tip for free.

life that took root during the 25 years it was left to rot (a bit like what you see in the movie I Am Legend). Excellent eating and chillout spots have sprouted near the High Line, chief among them is the famed foodie hotspot Chelsea Market at the southern end in the Meatpacking District, home to some of the best seafood in the city.

GEAR UP TO TAKE ON THE BIG APPLE, YOU NEED A GOOD PAIR OF RUNNING SHOES. ASICS ATHLETE AND TEAM USA SPRINTER CANDACE HILL OFFERS HER PRO TIPS.

TWIN BRIDGES TO BROOKLYN Running the Brooklyn Bridge, one of the city’s oldest landmarks, is a true test of an Urbanathlete. As you navigate the crowds like it's an obstacle course, you’ll be faced with a punishing uphill climb at the start of the 1.77km track. In fact, the bridge can get so clogged that the city’s Department of Transportation has called it “Times Square in the Sky.” In contrast, the next-door Manhattan Bridge is often nearly empty and perfect for a run. Both bridges offer stunning views and Instagram-worthy photos, converging in Brooklyn’s waterfront neighbourhood Dumbo (which stands for “Down Under the Manhattan Bridge Overpass”). Here you’ll find cobblestone streets, weekend flea markets, art galleries and beautiful parks with some of the best unobstructed views of Manhattan’s skyscrapers. HIGH LINE This unique green corridor (pictured left) is perched 9m above the streets of Manhattan’s West Side. The 2.33km pedestrian park is built on an elevated section of a former freight railway that was crucial in the 1930s for transporting meat, milk and cargo – but abandoned in 1980 with the decline of rail transport. Today, it’s been reopened as an artfully shared space for gardens, art, leisure and industrial ruins – the landscaping directly inspired by plant

1 Get the right footwear for the job. “There are different shoes for training, running and weight lifting, so picking the right sneakers is No. 1.” 2 Make sure they feel comfortable. “You don’t want to train in uncomfortable shoes because you’ll be thinking about the shoes instead of your event or training.” 3 Choose a pair that’s lightweight. “If it feels light, it’ll be good. Especially because I’m a sprinter, I want to feel light.”

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TRIED AND TESTED

POWER BROWS Kenneth Wee finds out if you should try microblading to get fuller-looking eyebrows. DIGITAL IMAGING ASHRUDDIN SANI PHOTOS (BE ARDED GUY) VOLODYMYR T VERDOKHLIB/123RF & (CONSTRUC TION GUYS) CREASOURCE/MASTERFILE

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P Physically, eyebrows protect your eyes from moisture. Psychologically, they perform the role of expressing emotion, making them a key focal point of your face. True, eyebrow maintenance is commonly seen as a girlie thing. But if you’ve ever admired the awe-inspiring eyebrows of Jake Gyllenhaal, the Jonas Brothers and the Rock, then now’s the best time to try a grooming treatment that women have kept to themselves for years. (Note: You must go to an expert for this.)

WHAT YOU NEED TO KNOW Recent headlines point to a new trend in grooming: eyebrow microblading. Unlike traditional brow tattoos, this enhancement is semi-permanent and meant to be subtle to the point your buddies can’t tell you’ve gotten a brow job (don’t mispronounce this).

TACKLE THAT UNIBROW

Three tips to keep your brows looking younger – and sharper.

It’s technically a tattoo since pigment is placed in the skin. But instead of tattoo guns, beauty therapists trained in this technique use a pen-shaped tool with a blade made of tiny needles. The blade is dipped in ink, which is then used to visually bulk up your eyebrows with crisp strokes mimicking the natural hair growth above your eyes. It’s a fuss-free way to make your face more expressive. It’s also a viable option for alopecia sufferers or people going through chemotherapy.

BEFORE

At least 50 percent of the colour will fade during the healing process.

THE APPOINTMENT I was recommended Thomas Tong from Thomas D’esthetique (www.thomasde.com). Thomas has an undisclosed list of highranking executive clients for his “eyebrow enhancement,” and all his work is done freehand. But it’s not cheap. A session with the pro will cost you $1,200, and $300 per retouch. Drier skin types get longer-lasting results – up to eight months from the first session alone; at least two years with a third touch-up. Oily skins tend to break down the pigment as a faster rate. “I cannot change the shape of your eyebrows,” Thomas stresses. “This method is for enhancing thinning eyebrows in a way that looks natural.” The whole procedure takes under an hour, including consultation and the 20 minutes for the numbing cream to kick in. The process sounds painful but it’s, at most, just minor

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GO TO A PRO To keep the general fullness of your brows in line, ask your barber or hairstylist to clean them up when you get a haircut. That should last you around two to three weeks. KEEP IT CLEAN Between trims, you can do it yourself by using an old toothbrush to comb up the excess hair and snip it with a small scissor (read: not the one you currently

AFTER

THE WHOLE PROCEDURE TAKES UNDER AN HOUR, AND SOUNDS PAINFUL, BUT REALLY DOESN’T, WITH ONLY MINOR DISCOMFORT.

have in your office). Err on the conservative side with your snips, or come up with a good story for that bald patch you will make in your eyebrow.

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MAKE A BREAK That unibrow doesn’t look good on you. Buy yourself an eyebrow tweezer and get to work. Carefully. You are not pulling feathers from a chicken. Take a steamy shower to open pores, and then in your

discomfort. All I felt was a light scratching sensation as Thomas filled in my eyebrows with organic vegetable dye.

THE RESULTS Immediately after the procedure, an ointment was applied to my brows. Vaseline, I’m told, works just as well to soothe any itch or inflammation that’s to be expected as my eyebrows heal over the next few days. “The dye appears darker right now,” Thomas notes, addressing my silent concern. “At least 50 percent of the colour will fade during the healing process.” Days following, my eyebrow enhancement hasn’t gone undetected among friends as I’d hoped. But I got positive reactions nonetheless. Besides, my bold new brows made me feel more confident – especially when it comes to pulling off the People’s Eyebrow.

bathroom mirror, hold the skin between your brows taut. Grab a few hairs and, with small, quick, upward motions, yank those offending strays away. (We’re not going to sugar-coat it: The process is never pleasant, but it is worth it.) Again, do not go overboard. Pluck conservatively. Whatever you do, we beg of you, please do not wax. It looks unnatural and requires much more upkeep than you might be prepared for. Also, it will make you look like a Real Housewife. So there’s that.

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PSYCH UP

STOP THE CHOKE

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PHOTO 123RF

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You miss a penalty during weekend football, blasting the ball closer to the corner flag than at goal. Your wellrehearsed pick-up lines end up gurgling in your throat when you meet a hot chick. That sales presentation you’ve been practising for weeks disappears from your mind right before you turn on the powerpoint. In each of these moments, you suffer the same issue in mental processing: You’ve just choked under pressure. It’s tempting to dismiss such failures as “just nerves.” But, in fact, they are preventable results of information logjams in the brain.

TEXT RODRIGO PEREDO

You can be your greatest enemy in critical moments. Our resident psychologist reveals how to step up and score when you must.


NEW

Choking is a momentary weakening of skill in execution, which leads to poor performance – and that is caused by elevation of anxiety under perceived pressure at a time when we would normally be able to deliver the goods. But that’s not the end of it. It’s not just anxiety – it’s anxiety that leads to a disturbance in your attention, which drives a state of selfconsciousness and self-focus. In simple terms: You lose focus. There may not be a universally agreed upon definition, but what most psychologists agree with is that choking occurs when an individual consciously processes a task rather than executing it automatically. He seeks to control it by thinking about the rules of the skill, as opposed to the automatic behaviour sets he has developed over time through practice. Okay, so what can you do about it? Here are five steps to becoming choke-free. KNOW YOUR SH*T Make sure you do the homework and know your area well. Don’t

IF YOU THINK IT’S HARD TO STOP THE BALL, THEN YOU HAVE LOST THE GAME AS YOUR MIND IS ON THE WRONG FOCUS!

confuse the cause of your lack of performance to be because of a propensity to choke. It’s not choking if you are incompetent. PRACTICE. A LOT. Truth is the majority of people are not geniuses at what they do, and I am very skeptical of the idea that some are just born with a natural talent for doing well. The people who are excellent at something practise non-stop and do not experience the same level of anxiety as those who do not practise as much. PRACTISE UNDER PRESSURE When you have a test to your skill coming up, prepare in conditions that push you. Athletes who practise under pressure also perform better under pressure than those who develop skills in quiet and controlled environments. LISTEN TO OBI-WAN The Jedi have it right: Clear your mind of thoughts. Well, actually, clear your mind of technical instructions that support the development of skills. Think about more abstract and highlevel actions that equal success (don’t think about the grip on the ball; think about the ball going in the basket). REFINEMENT Practise some more. The second rule of fight club: Make sure you evaluate your performance objectively, and work on the areas for improvement through refined practise. That’s it. Go forth and conquer the fear of failure. Do it with vim and vigour, and with lots of practise. Remind yourself that you have the background to succeed and that you are in control of the situation. This can be the confidence boost you need to ace your pitch or to succeed in other ways when facing life’s challenges.

Try Some Daydreaming LETTING YOUR MIND WANDER MIGHT ACTUALLY HELP YOUR CONCENTRATION. CHRISTA SGOBBA

Here’s why scientists from Cornell University think this: In a study, participants matched photos of celebrities more quickly and accurately than they did for pictures of anonymous people they didn’t recognise. The celebrity pictures sparked the activation of long-term memories in the study participants. This boosted the participants’ short-term memory performance, which was also associated with greater activity in the brain region that’s involved in things like imagining or reminiscing. In other words, thinking about certain moments from the past can help you crack present problems. “We’re able to use information from our long-term memory to solve the task at hand and succeed at it even better,” says study author Nathan Spreng. Previously, neuroscience experts believed that all daydreaming squashed your focus and hindered your performance. And that’s still true if your mind wanders way off course – like if you start musing about what you did last weekend when you’re proofing your sales figures for errors. But if you summon up a longterm memory that’s relevant to what you’re working on, you can actually help your performance, says Nathan. Going over your sales stats? Let your mind wander to that mistake you caught on last quarter’s report.

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TECH

YOUR FUTURE HOME TODAY The technology of tomorrow is already available for your house. Hereâ&#x20AC;&#x2122;s how to figure it all out. TEXT NG CHONG SENG PHOTOS & ILLUSTR ATIONS 123RF

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A According to the latest findings from ABI Research, the total number of connected devices will hit 30 billion by 2020. While modern devices like smartphones, tablets and wearables will continue to drive that growth, a large percentage will also come from traditional non-connected home appliances that are gaining Internet connectivity. With much of the technology to create an intelligent living space now already existing, here’s what to consider when planning your smart home.

What’s a smart home anyway? Is it just about controlling the lights? Broadly speaking, a smart home provides its owners convenience, comfort and security through the integration of technology and services. While the implementation details have changed a lot since the early 20th century, when people first saw the possibilities of home appliances like vacuum cleaners, washing machines and toasters, the fundamental aim of a such a home for a better

quality of life hasn’t. That said, although the idea of home automation has existed for decades, be it in literature or theatre, building actual smart homes only became feasible in the last 15 years. And it’s not by chance that its popularity has been increasing since the early 2000s, coincided with the advances we’ve made in manufacturing, informatics, home networking and, of course, the Internet. Today, home automation is still about being able to control and automate your devices and appliances. But with more platforms at our disposal and as more products gain network awareness, we’re no longer limited to lighting and simple appliance control. Having the air-conditioner automatically adjusting the temperature based on the weather, changing the TV channel or commanding music playback through voice, having the door unlock itself as you approach it – these are some smart-home scenarios that most of us can enjoy today without much effort; scenarios that just 10 years ago were still science fiction. And while convenience remains a major lure (okay, the cool factor too), it’s not the sole benefit of smart homes. In the field of gerontechnology, for example, home automation can greatly improve the lives of both senior citizens and their caregivers. With proper optimizations, smart homes can also lower your energy bills and help you do your part for the environment. So, are you ready for the Jetsons’ world?

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TECH

The different levels of home automation Do you have a smart home if you’ve a smart TV? What type of hardware or functionality needs to be in place before your humble abode can be called a smart home? Here are a few levels that home automation enthusiasts and integrators often talk about.

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HOMES WITH SMART OBJECTS WORKING INDEPENDENTLY At the most basic level, you need standalone devices or appliances capable of doing smart things – like a music player that can tune in to a radio station to wake you up in the morning. In more ways than one, your ceiling fan with its accompanying RF remote is a smart object too.

A FURTHER STEP WOULD BE HAVING A FEW SUCH SMART DEVICES THAT CAN ALSO ‘TALK’ TO EACH OTHER BRINGS ADDED FUNCTIONALITY AND CONVENIENCE.


HOMES WITH SIMILAR SMART OBJECTS TALKING TO EACH OTHER A step further would be having a few such smart devices that can “talk” to each other – which offer added functionality and convenience. An example is wireless speakers that can be placed around the

house so you can stream music to them simultaneously. HOMES WITH DIFFERENT SMART OBJECTS TALKING TO ONE ANOTHER If you only have a smart TV in your living room, you’ve only a smart living room, not a smart home. Connected

homes have different classes of smart devices communicating with one another – like an oven that can tell your TV that the cake is ready and have it pop up a notification. HOMES WITH SMART OBJECTS THAT LEARN The most sophisticated smart

homes are also learning ones, which means the system is able to analyse and react based on living patterns and habits. For example, the TV starts to turn itself on at 8pm because, based on recorded data, that was what you’ve been doing manually for the past few evenings.

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TECH

Z-wave or Zigbee? Here are two wireless standards you’ve never heard of. Here’s the thing: To do smart things, devices need to be able to talk to one another over the air. In theory, Wi-Fi is the best protocol to use, because it’s ubiquitous and comes standard on nearly every smart device these days. But the inconvenient truth is that Wi-Fi is power-hungry, making it ill-suited for lowpower or battery-powered devices like motion sensors, smart door locks or lightswitch modules than Internetdependent/bandwidth-heavy devices like audio- and videostreaming boxes. Bluetooth Low Energy is one alternative

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FREQUENCY RANGE SPEED NETWORK SIZE ENCRYPTION OPEN STANDARD? CHIPSET VENDOR

DEVICES NEED TO BE ABLE TO TALK TO ONE ANOTHER OVER THE AIR. WI-FI IS THE BEST PROTOCOL TO USE, BUT THE INCONVENIENT TRUTH IS THAT WI-FI IS POWERHUNGRY!

Z-WAVE Sub-1GHz 30m 100kbps 232 nodes AES-128 No Mainly Sigma Designs

because it sips power, but it suffers from both signal range and network-size issues. For home automation products, security systems and HVAC (heating, ventilating, air-conditioning) control, the current darling protocols are Z-wave and Zigbee. Z-wave has very low power requirements, and its use of mesh-networking topology minimises range problems because signals from two far-apart devices can still reach each other by hopping though devices between them. Zigbee also uses a mesh network. Low power, fast, robust, affordable and, best of all, using an open standard, it has the potential to be more popular than Z-wave (though that’s not the vibe we get from enthusiasts). This primarily stems from Zigbee’s reputation of having interoperability issues. In a way, Z-wave’s proprietary nature (it’s owned by Sigma Designs) turns out to be a good thing. Because there’s primarily one source for Z-wave chips, Z-wave devices (in theory) should work seamlessly between brands and versions. That said, don’t just take our word for it. The correct way to select an ecosystem is to decide what smarts you want to add to your home, and then see what devices are available on each standard. For all you know, one of the other standards on the facing page is what you really need.

ZIGBEE 2.4GHz 10m 250kbps 65,000 nodes AES-128 Yes Various

Read And Watch These! THE IDEA OF A SMART HOME CAN BE FOUND IN VARIOUS WRITTEN MATERIAL, AND IT HAS EVEN ENTERED POP CULTURE THROUGH MOVIES AND TV SHOWS.

There Will Come Soft Rains A short story by science fiction author Ray Bradbury in 1950, it tells of a computer-controlled house that takes care of all the needs of its occupants. The chilling part is it continues to function even when the humans are long dead. Smart House A 1999 Disney movie, Smart House is about a family who win a computerized house and the troubles that followed. One incident involves the son (a computer whiz) programming the house to be a surrogate mother to stop his father from dating. Yup, you read that right. The Jetsons Originally aired in 1962, The Jetsons is an American animated sitcom about a family living in a world of robot helpers, holograms and all sorts of whimsical inventions. The smart home depicted is probably still a long way off, but it’s amazing that several crazy ideas then are actual products today.

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Home automation or home fragmentation? What the heck are Insteon, Wemo, Homekit and Smartthings? The nature of Z-wave and Zigbee contribute to their popularity, but the fact remains that there are other protocols out there. The confusion is made worse when tech companies join the fray with their own initiatives and smarthome gear.

HOME AUTOMATION TECHNOLOGY IS A DUAL-BAND MESH NETWORK SYSTEM THAT IS ABLE TO SEND CONTROL SIGNALS ACROSS EXIST-ING POWER LINES AS WELL AS THROUGH WIRELESS COMMUNICATION.

INSTEON An award-winning home control and automation technology, it is fast, secure, and its products are fully backward- and forwardcompatible. Using a dual-band mesh network system, it’s able to send control signals across existing power lines as well as through wireless communication. More importantly, its simulcast characteristic enables it to route signals around the network easily. As such, you can consider Insteon if you’re building a large network (easily over 1,000 links per device) or are looking to upgrade from an existing X10 powerline-based set-up. Insteon Hub Pro: The new Insteon Hub Pro and Insteon+ app lets you manage and control both Insteon and Apple Homekit devices. WEMO Belkin’s product is actually not a wireless protocol. And it doesn’t need a controller or hub like Z-wave, Zigbee and Insteon, because it rides on your existing Wi-Fi network. Device and remote control is easily done through a nicely crafted app, and you can scale up on the cheap through IFTTT integration. There are currently over 25 Wemo products, including power and

light switches, motion sensors and IP cameras. Belkin also works with brands like Crockpot, Mr Coffee and Nest to bring Wemo compatibility to more household appliances. Belkin Wemo Switch: If all you need is a quick way to turn electronic devices on and off, the Wemo Switch is an easy recommendation. HOMEKIT A home automation framework rather than a wireless standard, Apple’s Homekit is currently supported by a handful of smart accessories, like Schlage’s smart locks, Ecobee’s thermostats, iDevices’ switches and Philips’ Hue lighting kits. Its main draw is to link up your smart devices and let you access them all through a single interface (like the new Home app in iOS 10) or via Siri voice control. Suffice to say, the success of Homekit will depend on the number of manufacturers making Homekitcompatible products. Schlage Sense Smart: This deadbolt allows you to talk to unlock your door using Siri on your iOS device. SMARTTHINGS An open platform, Smartthings (a start-up snapped up by Samsung in 2014) aims to unite devices across multiple standards. The key to achieving that is the Smartthings Hub, which connects to the wireless router and works with communication protocols such as Z-wave and Zigbee. From its own brand of motion and leak sensors and power plugs, to Schlage deadbolts and Honeywell thermostats, the list of Smartthings-compatible products is also growing by the day. And of course there’s a free app to run your home from your smartphone. SmartThings Hub: In addition to Smartthings sensors, you can also add Z-wave, Zigbee or Internet-connected products to it.

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TECH

4 expert tips for building your first smart home Research, research, research! Convenience, security, energy savings, fun – these are the many rewards that come with a well-thought-out smart home. But getting there isn’t easy. To avoid all the hair pulling and unnecessary waste of money, here’s some advice. ALWAYS PLAN AHEAD While starting small sounds like good advice, it can be the root of the problem when you decide to scale up down the road. When building a home automation system, it’s good to consider the “what ifs” for devices that you don’t intend to control yet. Are you sure you just want to control the house’s lighting? What if you decide you want to control the air-con six months later? Is it

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then possible to integrate that to your existing system? If you’re enlisting the help of an installer, mapping out your ideal smart home is recommended, even if you don’t have the intention or means to do so now. RETROFITTING VERSUS BUILDING FROM SCRATCH Unless you’re doing a major renovation, converting an existing home to a smart one can present many challenges, especially if you need to mess with things like wiring. In this

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case, consider retrofits, as they tend to be cheaper and easier to install than complete replacements. One example is Fibaro’s Z-wave dimmer module, which you can retrofit into an existing light switch to enable you to wirelessly control the light. Ambi Climate, a gadget that learns about your habits and environment, and autoadjusts your existing air-con to keep you comfortable all the time, is another.

THINK SMART CONTROLLERS, NOT SMART GADGETS Without a doubt, Wi-Fi is the best way for delivering ubiquitous connectivity, and it fuels the current rise of smarthome gadgets and IoTs. But you may run into range problems if you want to deploy them house-wide, not to mention the costs can escalate quickly. For example, if you only want to control one lamp, it makes sense to give it a Wi-Fi-enabled LED bulb. But it becomes impractical and costly if you want to use smart bulbs for all your lightings. The other way to go about it is to


The future of home automation is voice control. “Alexa, activate party mode.”

keep the dumb bulbs but invest in a Z-wave controller and Z-wave light switches instead. MINIMISE THE NUMBER OF BRANDS AND STANDARDS While there’s no shortage of smart-home devices these days, there’s still a big barrier preventing mass-market smarthome adoption – and that’s the technological fragmentation within the connected home ecosystem. Think about it: If you’ve added six smart gadgets from different brands to your home recently, chances are you’re controlling them through six separate web UIs or mobile apps. Apple’s Homekit aims to bring a consistent experience for disparate devices, and Samsung’s Smartthings Hub and Vera Control’s Veraplus are examples of controllers attempting to play nice with the myriad of protocols out there.

WHILE THERE’S NO SHORTAGE OF SMART-HOME DEVICES THESE DAYS, THERE’S STILL A BIG BARRIER PREVENTING MASS-MARKET SMART-HOME ADOPTION.

On the other side of the coin, fragmentation within the smarthome ecosystem is perhaps a necessary evil for it to cross the chasm of the adoption curve. The way we see it, the current smart-home scene is plagued with two types of fragmentation: device/protocol fragmentation and user interaction fragmentation. What do we mean? As mentioned earlier, Z-wave is arguably the leading home automation networking technology today. But what if you want to add a Zigbee or W-Fi-based device because there’s no Z-wave equivalent? This is why we applaud Smartthings’ and Vera’s allinclusive hub efforts. Controlling a smart home made up of devices from different brands works fine on a phone or tablet interface, until you need to switch between apps one time too many. A singular app interface like Apple’s new Home app in iOS 10 is perhaps a natural progression, but we’d argue that voice control over Siri is the killer feature. This is why Amazon’s Echo devices, with its voice-controlled Alexa AI, have found favour with many home automation enthusiasts. Sure, Alexa can tell you the latest weather and sports scores, but so can many

other digital voice assistants. What makes Alexa great in a smart home is that it can link to and control other devices (for example, link Philips’ Hue light bulbs to it and you can control your lights with your voice). But like the hub that your devices connect to, don’t expect Alexa, Siri or Google Home to work with everything. Insufficient integration with consumer devices aside, voicerecognition quality in the real world still has some ways to go too. But as more CE and IT companies enter this space, we hope that voice control will become the linchpin of every smart home very soon.

Smart Home = Home Automation? While most people talk about smart homes and home automation in the same breath, there’s a case for distinguishing the two. For us, we consider a smart home an end, while home automation a means to it. One thing’s for sure: The definitions for both will continue to evolve over time, as technology advances and expectation changes. For instance, in the past, automation mostly focused on internal networks, like being able to control the whole house’s lighting with the switch panel at your bedside table. Today, a manufacturer will be ridiculed if there’s no way for a user to remotely monitor or control its smart light bulb away from home. The “Internet of Things” or “Internet of Everything” trend, in which every object can have an assigned IP address and be controlled remotely, will no doubt hasten the development of the home automation scene too, and make building a smart(er) home more economically feasible to the common man.

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GEAR AND GADGETS THAT GIVE YOU THE EDGE

1 CAPTURE THE WHOLE WORLD GET THIS: LG 360 Cam. READY FOR: Filling your Facebook feed with photos and videos in 360 degrees. Spherical cameras and Google Photosphere-like software have been around since 2013. However, this is the first time mobile-phone manufacturers are joining the fray with products dedicated to virtual reality – ostensibly designed to work effortlessly with your smartphone (in this case, the LG G5). LG’s offering is among the best, with two 13-megapixel fisheye lenses that capture video in up to 2K resolution and audio in surround sound. THE BEST PART: It’s a personal 360-degree recording device that weighs under 80g, fits in the palm of your hand, and costs less than most VR recording devices in the market. Its ability to support microSD cards up to 2TB more than makes up for the lack of internal storage. The protective case doubles as a handgrip when snapped onto the base of the gadget. And the mobile app lets you preview and review your shots, even giving you manual controls over the camera. COST: $398, www.lg.com/sg. TEXT MCKEN WONG

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MINIMALIST MAGIC GET THIS: Zyp-zyp Tape Tool. READY FOR: Helping you find the sticky end of a roll of tape every time you need a small piece. Sure, you could get a tape dispenser for a lot less than the price tag on this work of art. However, the Zyp-zyp not only occupies significantly less real estate on your desk, it also brings a dash of style to your workstation. It’s cast from an alloy of copper, nickel and tin (finished by hand in Germany), weighs 5g and fits any 12mm-wide tape roll.

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THE BEST PART: Using it requires some flair – it’s not as straightforward as pulling from a tape dispenser. The whistle-shaped contraption rocks back to reveal the end of the tape, which you then pull out and tear off with the “teeth.” The excess is stuck back down, leaving no sticky bits exposed. COST: 24 euros ($37), www.zyp-zyp.de/index_E.html.



STOP THE SPREAD GET THIS: Biem Butter Spray.

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READY FOR: Butter on demand. This device promises to store a stick of butter and melt a portion of it at 35 deg C for you to spray, instead of you painstakingly spreading it with a knife. That means you no longer have to wait for your refrigerated butter to soften. The nozzle features a patent-pending “no clog” design, keeping the device ready to spray in seconds straight from the fridge. THE BEST PART: Considering how some Teppanyaki chefs wipe off excess butter before cooking, this device effectively reverse engineers that process – letting you have a healthier meal without sacrificing taste. COST: TBA, www.biemspray.com.

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GEAR AND GADGETS THAT GIVE YOU THE EDGE

FEEL THE MUSIC GET THIS: Panther Shades Bone Conduction Audio Sunglasses. READY FOR: A tangle-free music experience. If you’ve ever tried to untangle your earphones after a long day in your pocket, you’ll know how frustrating it is to put in so much effort just to listen to some music. You might think that wireless earphones might be the best option, but we’ve got a better alternative: bone conduction sunglasses. These glasses will keep the glare out of your eyes, and don’t require any fiddling around to use. Just connect to your phone, put them on and play.

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THE BEST PART: The sunglasses contain a noise-cancelling mic, so you can keep them on to take a call. The downside? You’ll look like you’re talking to the voices in your head. Also, the sunglasses come with a four-hour battery life, so you won’t run the risk of music cutting off halfway through your journey. COST: From $150, www.zungleinc.com.



DANCE WITH FIRE GET THIS: Fireside Audiobox. READY FOR: The coolest music experience of your life – right in your living room. The device augments your music with flames that dance along to the beat and mood of each song. The flames are powered by a propane tank, which will give you eight hours of fire at a time. If you’ve been looking for a show-stopping piece to complete your living room, this could be it. THE BEST PART: If you’re looking for a romantic end to the day, turn off the lights and play some slow music and watch the flames dance. You’ll also get to choose between a natural bamboo or dark finish and silver or gunmetal grey for the speaker. COST: From $349, www.firesideaudiobox. com.

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MORNING ASSISTANT GET THIS: Beddi Smart Alarm Clock. READY FOR: The perfect, personal start to your mornings. This alarm clock will make getting out of bed the most fun thing youâ&#x20AC;&#x2122;ll do the whole day. Start by listening to your favourite song, instead of the obnoxious alarm that weâ&#x20AC;&#x2122;ve been used to. The alarm clock connects to your Spotify account, so you can set songs and playlists as your alarm. It also has a multi-coloured mood light, so you can choose your favourite hue to get you in the right frame of mind to start the day. THE BEST PART: Not only is it great at waking you up, the alarm clock also helps you fall asleep. It can produce calming white noise to help you drift off. It also contains multiple USB charging ports, so you and your gadgets will wake up fully charged. COST: From $99, www.wittidesign.com.

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GEAR AND GADGETS THAT GIVE YOU THE EDGE

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REV YOUR ENGINES GET THIS: Off To The Races Coffeemaker. READY FOR: A thrilling way to start your day. The Singapore Grand Prix might be over, but you can still show your love of the races with this racing helmet that will grind your coffee every morning. It houses a drip coffeemaker that can brew up to eight cups of coffee, and a permanent built-in filter so you don’t have to waste time changing the filters. This helmet will give you a head start every morning. THE BEST PART: The helmet talks to you like a champ. When you put in your cup and close the visor, a voice saying “Start your engines,” accompanied by a roaring engine, will tell you when it’s ready. COST: From $99, www.hammacher.com.

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MENâ&#x20AC;&#x2122;S HEALTH 2016

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GROOMING AWARDS

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TV star Elvin Ng doles out tips on how you can elevate your social media feed. PHOTOGRAPHY VEE CHIN TEXT MCKEN WONG ART DIRECTION PAULINE TAN STYLING SHEH HAIR SYLIN YER/SHUNJI MATSUO

KNITTED PULLOVER BANANA REPUBLIC PRINTED COTTON SHIRT MASSIMO REBECCHI (TANGS @ TANG PLAZA) WATCH LONGINES HERITAGE MILITARY COSD

#INSTAGROOMING FOR INSTAGRAM

Elvin Ng is probably one of the most recognisable faces on local TV right now. Since his debut in 2005, the 35-year-old actor has consistently charmed viewers with his boyish good looks and laudable performances. His Instagram account has also benefited – with an impressive 233,000 followers at print time. With such high numbers, you’d think he must be picky about what gets posted on his Instagram feed. Not true. “I don’t think you need to go all-out and groom yourself for Instagram,” Elvin laughs. “Sometimes I’m quite lucky when photos of me are taken during filming, since I have makeup on. But when I’m not on set, it’s nice to be natural.” Natural can mean myriad things, and Elvin is quick to explain. “The picture of myself does not have to look perfect,” he says. “I usually have to take up to 50 shots before I feel one is natural, not forced. I don’t use beautifying apps either, but that’s because I have never learnt how to!” As an actor, surely he has a tedious grooming routine that gives his skin that glowing radiance for a perfect #nofilter look? “I believe in keeping things simple,” Elvin says. “If you don’t have any major skin issues, don’t do too much! Know what you require and you are good to go. For example, I apply plenty of moisturiser since my skin is dry, plus I carry a


Make Yourself Look Great We squeezed, spritzed and slathered on hundreds of products just to sift out the best stuff that promised and delivered. Here are the chosen ones.

makeup remover so that I can wash my face after filming.” Instagram has given users the freedom to express themselves through their feed, and that means every individual will focus on certain aspects when it comes to uploading photos. It’s the same with Elvin. “I’m not the most photogenic person,” he says. “But I pay a lot of atention to my eyes. They are the first point of contact with anybody and they must be expressive. It’s true that you can smile with your eyes.” Before you run of to grab some eye cream, there’s more. “Not sure which side of your face is the most angular? Get opinions from other people,” Elvin adds. “Some have told me that the left side of my face looks Eurasian, while the other is a litle more Chinese. I’m receptive to opinions. “As for my outfits, I would prefer something classic, not too showy but with enough details to convey character. I do want to go for a more rebellious look. I’ve always been known for being a squeaky clean, sunshine boy, but I want to break from that.” Eventually, it all comes down to why that photo is being uploaded. For some, it can be for superficial reasons. For Elvin, it’s a litle bit more philosophical. “I feel that as long as I’m able to depict the message that I want to convey, it’s good enough,” he says. “I don’t merely want to upload pictures and then add a random quote to it. No, it has to be original and meaningful.”

F A C E ORIGINS Maskimizer Skin-

LPG Intense Hydrating Smoothing Serum This is created to protect the skin’s water reserves, keeping it hydrated and helping it to be what a healthy dermis should be: plump and smooth. $125, http://sg.endermospa.com

Optimizing Mask Primer This isn’t just a conventional mask. It hydrates and softens your skin to make it more receptive to active ingredients. Plus it maintains fluid balance too. $38, www.origins. com.sg

L’OREAL Men Expert Hydra Power Water Power Serum A moisturiser with long-lasting hydration qualities, this serum is capable of protecting your dermis from external aggressors, and even help it to retain moisture. $27.90, www.loreal-paris.com.sg

CLINIQUE For Men Exfoliating Tonic Exfoliation isn’t all about going rough on the dermis. This tonic de-flakes without being abrasive, and even helps to minimise oil build-up and unclog pores. $36, www. clinique.com.sg

DERMA-RX Foaming Cleanser Skin feels soft and supple, according to one tester, and that’s because of the marine algae extract present in the formula that exfoliates and normalises moisture content. $69, www.drx-group.com LAB SERIES Future Rescue Repair Serum Restore your skin with this ultra-wet formula that provides an antioxidant defence against premature ageing, besides promoting natural cellular repair for younger-looking dermis. $102, www. labseries.com.sg

GEO. F. TRUMPER AVEDA Daily Light Guard

Moisturising Lotion Kept in a nifty botle is this nongreasy cream that you can tot around anywhere. “It’s great for travel,” one tester says. Ideal for use with cologne and aftershave. $50, www. weneedahero.sg

Defense Fluid Skin protection is taken to a whole new level with it. Besides delivering protection against harmful UV rays and pollutants, “it’s easy to apply,” one tester says. $69, www.aveda.com

KIEHL’S Calendula HerbalExtract Alcohol-Free Toner Gentle on the skin, here’s a toner that can actually soothe problematic areas with its array of herbal extracts (sans alcohol and synthetic drying agents). $58, www.kiehlstimes.com

(MALIN+GOETZ) Detox

BIODERMA Hydrabio Gel-creme At first touch, you’d think a gellike texture won’t hydrate well enough. But this was proven wrong with the Hydrabio’s intense moisturising quality that leaves the skin looking radiant. $41.90, www. bioderma.sg

Face Mask Here’s a type of foaming gel mask that leaves the skin feeling refreshed and glowing. It’s also got some eicient dirt-removal and pore-cleansing capabilities. $64, www.weneedahero.sg

WE TRIED THESE!

• Origins Ginzing Peel-of Mask to Refine and Refresh • Origins By All Greens Foaming Deep Cleansing Mask • Origins Maskimizer Skin-optimizing Mask Primer • Origins Ginzing Energy-boosting Treatment Lotion Mist • Dermagold Pore Refiner, Clinique For Men Exfoliating Tonic • SK-II Men Facial Treatment Essence • L’Oreal Men Expert Pure & Matte Volcano Icy Red Gel • L’Oreal Men Expert Pure & Matte Charcoal Duo Foam • L’Oreal Men Expert Hydra Power Water Power Serum • For Beloved One Mandelic Acid Advanced Renewal Serum • For Beloved One Mandelic Acid Renewal Lotion

• • • • • • • • • • • • • • • • • •

For Beloved One Mandelic Acid Renewal Toner For Beloved One Hyaluronic Acid GHK-Cu Moisturizing Lotion IDS Non-tinted Sunscreen SPF 50 PA+++ Balance Hydraclear Gel Kiehl’s Dermatologist Solutions Nightly Refining Micro-peel Concentrate Kiehl’s Age Defender Power Serum Kiehl’s Age Defender Moisturiser Kiehl’s Age Defender Eye Repair Kiehl’s Calendula Herbal Extract Alcohol-free Toner Biotherm T-pur Blue Face Clay Biotherm Aquapower Cleanser Nivea Men Brightening Mud Serum Foam Nivea Men Hydrating Water Burst Serum Eucerin Dermopurifyer Cleanser Nivea Protect & Moisture Sunscreen SPF50 Aveda Daily Light Guard Defense Fluid Aveda Tulasara Calm Concentrate LPG Intense Hydrating Smoothing Serum (40ml)

• Neutrogena Men Face Wash 100g • Neutrogena Men Oil-control Hydrator 50ml • Power Tight Serum, Brightening Cleanser • 3D Sun Block • Lazer White lotion, Clear Skin Lotion Acne Control Lotion • Gatsby Facial Paper 15 Sheets • Rexults Oil Control, Rexults Moisture Lock • Mt Sapola AHA Fruit Xetract • Geo. F. Trumper Fragrance Free Moisturiser • Malin+Goetz Jojoba Face Scrub • Malin+Goetz Grapefruit Face Cleanser • Malin+Goetz Detox Face Mask • Sco Sunlover Facescreen SPF 50 PA+++ • Biocleanse Radiance Micro Polish • Menscience Advanced Acne Pads • Lab Series Age Rescue Plus Energy Ginseng • Lab Series Future Rescue Repair Serum • Lab Series Oil Control Daily Hydrator

OC TOBER 2016 69


GROOMING AWARDS

CARDIGAN BANANA REPUBLIC HENLEY TEE TOPMAN

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INSTAGROOMING 101

S K I N ORIGINS ShowerOff ExfoliatingBodyWash Enliven your post-gym shower with this refreshing scrub cleanser that is excellent in removing perspiration and dirt. It’s got jojoba wax that smoothens your dermis too. $43,www.origins.com.sg

NIVEA InvisibleFor Black&WhitePowerSpray Deodorant Pick up this anti-perspirant if you enjoy whiffs of fresh citrus notes, aromatic herbs and warm woody scents. It’s also free of alcohol and colourants. $9.10,www.niveamen.com

CLINIQUE HappyForMen BodyandHairWash A hint of citrus scent complements the lather that invigorates both scalp and body. “I love the smell and feel thoroughly refreshed,” one tester says. $30,www. clinique.com.sg

ADIDAS ClimacoolMale RegularAPDSpray This botle contains fresh capsules that are activated by movement and humidity, helping to keep you cool and dry no mater how intense your Crossfit session has become. $7.50,www. adidasbodycare.com

(MALIN+GOETZ) PeppermintBodyScrub Here’s a foaming gel scrub that piques the mood with the incorporation of peppermint. But that’s not all: A mixture of bamboo and pumice helps to shed dead skin and effects cell renewal. $56,www. weneedahero.sg

S H A V E

MTSAPOLA Oriental

WE TRIED THESE!

• Origins Shower Of Exfoliating Body Wash • Origins Active Body Hit • Refresh Cooling Moisturizer with Hawaiian Mineral Water • Origins Warm Down Warming Lava scrub • Clinique Happy For Men Body and Hair Wash • Kinohimitsu Collagen Men 16’s • Kinohimitsu Maca Men 20’s • Nivea Men Invisible Black & White Power Spray 150ml • Eucerin Shower Oil 400ml • Gatsby Ice-Type Body Paper Cool Citrus 10 Sheets • Adidas Climacool Male Regular APD Spray 150ml • Adidas Fresh Male Roll On 40m • Adidas 6in1 Male Regular APD Spray 150ml • Antedote Botanicals - Botanical Body Wash • Mt Sapola Plai-mint Headto-toe Cleanser • Geo. F. Trumper Eucris Deodorant Stic • Malin+Goetz Peppermint Body Scrub • Sco Sunlover Bodyscreen SPF 50 PA+++ • Billy Jealousy Funk Buddy No. 1 Clean • Menscience Advanced Deodorant • Lab Series Pro LS All in One Shower Gel • Lab Series Pro LS Deodorant

WoodShavingCream Various herb extracts and essential oils come together to deliver one of the smoothest shaving experiences you’d ever get. Metal to skin never felt so good. $24.90,www. mountsapola.com

GEO.F.TRUMPER LimesSkinFood This glycerine-based formula nourishes and soothes your dermis, and can be equally effective as both a pre-shave and aftershave solution. “Soothing scent,” a tester wrote. $50,www. weneedahero.sg

Yo u c an sharpen a disposable blade by gently gliding it along the leg of your jeans for 10 to 20 seconds.

LABSERIES Maximum ComfortShaveGel Special softening ingredients such as sorbitol and glycerine help to prep and lift the beard before the blades hit, while shaving friction is also greatly reduced by hints of sunflower seed oil. $40,www. labseries.com.sg BILLYJEALOUSY Gnarly SheenRefiningBeardOil Beard oil? “It works,”our tester says. Ingredients such as avocado oil and sweet almond oils condition your beard and prep the skin for a pleasant shaving experience. $38, www.whathewants.com.sg

WE TRIED THESE!

I N STAG R O O M I N G 101 To a v o i d p h o t o g l a r e , use an oil eliminator to remove excess oil from your face.

• Mt Sapola Oriental Wood Shaving Cream • Geo. F. Trumper Limes Skin Food • Edwin Jagger Moustache Wax • Geo. F. Trumper GFT Soft Shaving Cream • Billy Jealousy Gnarly Sheen Refining Beard Oil • Lab Series Max Comfort Shave Gel

OC TOBER 2016 7 1


GROOMING AWARDS

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JACKET LORDS FOOLS PULLOVER ROBERTO COLLINA, BOTH FROM TANGS @TANG PLAZA

VIDEO Hit our digital edition and learn how you can take a proper selfie like Elvin Ng. Download Menâ&#x20AC;&#x2122;s Health Singapore now on Magzter.


WE TRIED THESE!

I N STAG R O O M I N G 101

H A I R

BILLY JEALOUSY Monsoon MistTea Tree Shampoo The mere presence of tea tree oil helps to volumise and thicken your crop, while additional rosemary leaf extract stimulates follicles, making this shampoo more than just a mere cleaning tool. $29, www.whathewants. com.sg

L’OREAL MenExpert Complete 5 CharcoalOil Removal Shampoo Charcoal in your shampoo? It’s not new but here’s why: charcoal absorbs grease and impurities. Beter yet, this product tackles five hair issues, including scalp itch and dandruff. $15.90, www.loreal-paris.com.sg AVEDA InvatiMen Nourishing Exfoliating Shampoo Wintergreen-derived salicylic acid in the shampoo prevents build-up of pore-clogging sebum, while various plant actives also aid in strengthening thinning hair. $57, www.aveda.com

AVEDA InvatiMenScalp Revitalizer Like its name suggests, the revitalizer is a potent blend of plant actives that invigorates the scalp and ramps up microcirculation. It can help keep your hair for longer too. $112,www.aveda.com LABSERIES AgeRescue+ DensifyingShampoo This high-performance, ginseng-enriched cleansing formula is capable of maintaining and increasing hair density, making it look healthier and fuller. Hair strands are also fortified to reduce breakage. $55, www.labseries.com.sg LABSERIES AgeRescue+ DensifyingConditioner Strengthen and repair your crop with this conditioner that does more than smoothen those strands. It’s got technology that will give you younger-looking hair with more lustre. $60,www.labseries. com.sg

• L’Eau d’Issey Pour Homme Fraiche • Clinique Happy For Men Cologne Spray • Boss The Scent, Hugo Man • Sauvage After Shave Balm • Maison Margiela Replica Jazz Club • Giorgio Armani Acqua Di Gio Homme EDT • Ralph Lauren Polo Blue EDP • Mr Burberry EDT

Heat intensifies fragrance, An aromatic or citrus scent works in our climate.

F R A G R A N C E L’EAU D’ISSEY Pour Homme Its main citrus notes help to complement an overall woody fragrance, and hints of grapefruit usually never go wrong. Apt for a Sunday brunch date with your lady. $135, www.isseymiyake.com DIOR Sauvage Aftershave Balm This aftershave is here because one tester is convinced that “the Sauvage’s good enough if you are not a perfume guy.” It oozes fresh bergamot notes and is pleasantly light. $84, www.dior.com RALPH LAUREN

WE TRIED THESE!

• Alpecin Tuning Shampoo • L’Oreal Men Expert Complete 5 Charcoal Oil Removal Shampoo • Aveda Invati Men Solution for Thinning Hair • Aveda Invati Men Solution for Thinning Hair • Denser Hair Serum, Vitamino Color Cleansing Conditioner • Vitamino Color A-OX 10-in-1 Spray • Pro Fiber Re-boost • Gatsby Set & Keep Spray Super Hard (180g), Gatsby Styling • Grease Rude Lock 100g • Mt Sapola Bergamot Daily Moisturizing Shampoo • We Need A Hero Hero Pomade in Sheen

• We Need A Hero Hero Pomade in Matte • Billy Jealousy Monsoon Mist Tea Tree Shampoo, Billy Jealousy Typhoon Tango Tea Tree Conditioner • Billy Jealousy Lunatic Fringe Water-based Pomade • Billy Jealousy Ruckus Forming Cream • Billy Jealousy Clutch Play Texturizing Gunk • Billy Jealousy Headlock Molding Cream • Billy Jealousy Sculpt Friction, Gentlemen’s Tonic Grooming Cream • Gentlemen’s Tonic Pomade • Menscience Hair Styling Pomade • Lab Series Lab Series Age Rescue+ Densifying Hair Shampoo • Lab Series Densifying Hair Conditioner

Polo Blue EDP Top notes of cardamom and bergamot are complemented with a base comprising patchouli as well as vetiver – a carousel of spicy, woody and floral balance. $109 to $132, www.ralphlauren.com

MR BURBERRY EDT “Smokey yet light” is one of the comments our tester made about this Burberry trenchcoat-inspired concoction. Crafted notes of grapefruit and guaic wood make you appealing but not showy. $142, sg.burberry.com

OC TOBER 2016 7 3

I N STAG R O O M I N G 101

Shampoos with purple pigments can revive your colour.


STYLE GUIDE

LOOKING SHARP IN A CASUAL WORLD Singapore singing idol Sezairi Sezali demonstrates how to combine comfort and style.

C O N T R I B U T O R S B R I A N B O Y E , C L I N T C A R T E R , B E N C O U R T, CHRISTINE FLAMMIA, DAN MICHEL, SANDRA NYGAARD & KENNETH WEE P H O T O G R A P H Y F R E N S C H E C A R L I M A R T D I R E C T I O N P A U L I N E TA N S T Y L I N G S H E H H A I R & G R O O M I N G D A X LY E M O D E L S E Z A I R I S E Z A L I

Cotton tee, $20, Gap Leather jacket, $829, Evisu

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


material in the leg and an inseam that doesn’t go below your heels.

S STYLE IS HALF WHAT YOU WEAR, HALF HOW YOU WEAR IT You know who always sees the best in you? Your mother. For everyone else, that first impression should convey what kind of man you are – or hope to be. And that’s a clothingcritical mission. In a recent study, people judged men in fited suits as being higher

earners and more confident than those wearing baggy, ofthe-rack jobs. That was after just five seconds of viewing a photograph. “What you wear really afects how you feel,” says Singapore Idol 3 winner Sezairi Sezali, who makes a pop star’s impact even when he’s not on stage. “Be comfortable but sharp. You can look good in anything you wear as long as it’s not sloppy.” Translation: Even jeans and chinos should look as if they’re tailor-made for you. That means no more than two inches (5cm) of excess

EVERY WELLDRESSED MAN SHOULD HAVE HIS OWN UNIFORM Guys like Steve Jobs and Mark Zuckerberg made sartorial monotony a status move in Silicon Valley. But simplicity doesn’t have to be dull. Sezairi relies on his own basic fashion formula of tees and jeans, yet manages to avoid looking like the kind of guy who spends his Saturday nights in chat rooms. His look: a black T-shirt and black jeans, plus round sunglasses and bright-coloured shoes. “A lot of my wardrobe is monochrome, and a lot of my shoes are in weird colours like lime green, turquoise, yellow, orange, white, black, really-really white, really-really black or really-really bright yellow,” says the 28-year-old artiste currently signed to Sony Music. “That’s just my thing.” To build your own signature look, start with pieces you like and make a point to invest in high-quality versions. “Once you find your groove and stick with it, you’ll feel much more comfortable and confident,” says Tony Kreten, creative director of Jackthreads. A LEATHER JACKET WILL ALWAYS MAKE YOU LOOK COOLER No piece of clothing

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STYLE GUIDE

can transform a man like a leather jacket. If you opt for the more refined look of suede, try not to destroy it. That won’t improve your look. Give it some love with a suede-approved waterproofing spray, says Samantha Ingenito of Superior Leather NYC. And if you’re using a suede brush to keep it clean, press lightly so you don’t flaten the nap. DENIM SHOULDN’T BE COMPLICATED Skinny, wide-leg, boot-cut... jeans styles come and go. Rather than chase every denim trend, stick with timeless, slim, straightleg designs, says Andrew Weitz, founder of The Weitz Efect, an LA-based executive style consultancy. “This cut provides room in the seat and thighs, which tends to be a priority for men, while still giving a tapered look from the knee down,” he says. Even beter: Today’s jeans feel more comfortable than ever thanks to the latest in denim technology. (Yes, it’s a thing.) PRINT IS PERSONALITY Designers are pushing paterns hard this spring, so expect to see loud, playful shirts in stores. But don’t be intimidated. This is a look you can easily master. Start by coordinating the size of the shirt’s print with the size of your body, says style consultant Andrew Weitz. A man with a slight build looks most natural in a shirt with a smaller patern,

76 OC TOBER 2016

while a man with a more muscular or stocky frame will benefit from a larger design. Follow this rule when you want to fit in, and break it with abandon when you’re ready to be noticed. Sezairi says: “It’s also about understanding your personality. For all you know, your outfit might look OK, but if you aren’t comfortable in it, you’ll not be able to pull it of.” WHEN YOU NEED INSPIRATION, LOOK TO STEVE MCQUEEN The paradox of style is this: It’s often the simple things that land the hardest. Crisp, tailored suits and skinny black ties still look as memorable as anything you’d catch guys like Justin Timberlake, George Clooney and Leonardo DiCaprio wearing on the red carpet. Elvis Presley, Marlon Brando and Steve McQueen managed to make basic T-shirts and jeans look beter than 90 percent of the clothing we see on today’s runways. They weren’t wearing harem pants or Mountie-style hats (a la Pharrell Williams). Silly stuf. True style doesn’t depend on loud colours, boastful logos or gimmicky accessories to command respect.

Crisp, tailored suits and skinny black ties still look as memorable.

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

Cotton floral printed shirt, price unavailable, Banana Republic Double-breasted jacket, $219, and slim-cut pants, $103, both from Topman Leather shoes, $260, Banana Republic


To build your own signature look, start with pieces you like and make a point to invest in highquality versions. With selvedge jeans, T-shirts, military jackets and old-school Converse sneaks, those guys laid the foundation for a look that’s strong, timeless and simple to pull of. To do it right, don’t be thrifty, says stylist Jacqui Staford, author of The Wow Factor. You’re deluding yourself if you think a three-pack of drugstore T-shirts and some paintstained carpenter jeans make you a titan of cool. Instead, invest in fited garments with durable stitching that won’t billow or bunch. Above all, just be confident. If you don’t believe you look good, nobody else will. A MAN SHOULD KEEP SOME SECRETS The small surprises in your pockets and under your sleeves – key fobs, bracelets

Bomber jacket, $169, Topman Stripped tee, $269, Evisu (Bread & Butter) Pants, $63.90, Topman

OC TOBER 2016 7 7


STYLE GUIDE

The small surprises in your pockets and under your sleeves – key fobs, bracelets and so on – can evoke mystery. Accessories convey that a man pays attention to detail.

Coat, $339, Topman Pants, $120, Banana Republic Checked shirt, $60, Gap

VIDEO Sezairi teaches us how to nail car karaokes in our digital edition. Download now on your Magzter app.

78 OC TOBER 2016

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

and so on – can evoke mystery. Accessories convey that a man pays atention to detail, says Tony. So ofer a few glimpses of your playful side with hits of colour or subtle paterns. YOUR WATCH TELLS MORE THAN JUST TIME The hardware on your wrist never goes unnoticed, says Hyla Bauer, editor-in-chief of Watch Journal. With other men ditching traditional timepieces in favour of smartphones, you have the perfect opportunity to make a strong personal statement. Look at your wrist right now.

What are you telling the world? CURATE YOUR COLOUR Build a wardrobe from hues that flater your skin tone, and you’ll always look like a youthful paragon of health and vigour – even if you happen to be nursing a ferocious, head-crushing hangover (hypothetically speaking, of course). Here’s how to look your best: If your skin is pale, stay away from bright colours. They’ll wash you out, says Leatrice Eiseman of the Pantone Color Institute. Softer hues, especially blues, rose tones and greens, will

look beter on you. You dark-skin dudes have it a bit easier. You can pull of pale and bright shades – any colour that contrasts with your skin tone will atract the right kind of atention. Finally, if you’re olive-toned, go through your closet and trash your yellowish-green shirts. They make you look like Shrek. Our tip: Pick deep colours, like turquoise or teal. SHOES MUST PASS HER INSPECTION Ladies have elevator eyes, too, you know? And they go all the way down to your feet. We asked more


says stylist Jacqui Staford, “so they don’t go out of style.”

than 700 female readers which men’s accessory reveals the most about the wearer, and 72 percent of them said shoes. Sezairi muses: “I always choose my shoes first, then a top to go with it, and perhaps head gear and accessories before pants.” So how do you kick up your kicks? With classic styles, real leather and stitched soles. (If you can’t see the stitching, they’re glued on.) Quit thinking of shoes as a short-term purchase. Invest in quality and find a good cobbler, and they’ll look new for years. “Men’s shoes evolve more slowly than women’s,”

YOUR POWERFUL NAVY CAN BE DEPLOYED ALMOST ANYWHERE Pulling from its military heritage, navy suggests that its wearer is leadership material: confident and self-assured. “It’s easily the most versatile, sophisticated colour in any man’s work wardrobe, and men with any skin tone can wear it,” says designer Uri Minkof, who (no joke) named his child Navy. OK, so you might not love the hue that much, but you can still use it strategically to succeed at work. THE FIT MAKES THE MAN In our survey of female readers, 99 percent said that good fit is more important on men than expensive apparel. Remember that when you shop. “Every guy can use landmarks on his body to gauge if his clothes fit – no tape measure necessary,”

says Mat Harpalani, founder and lead tailor at Imparali Custom Tailors in New York City. • Check Your Wrists Hang your arms at your sides. Each jacket sleeve should end at the bend in your wrist. Your shirt cuf should extend a quarter inch (1cm) below that. • Find Your Shoulders Touch the top of each shoulder where it meets your arm. You should feel the seam of your shirt or blazer. If it droops lower, it won’t show of your muscles. • Give Yourself a Break With your waist two inches (5cm) below your belly buton (or an inch for dress pants), your pants should hit your shoes with just a single break. YOUR WARDROBE MUST PASS THE PINCH TEST Girth is just as important as length. With your clothes too. • Test Your Shirt Grab the fabric six inches (15cm) above your waist: the maximum is three inches of slack. “The

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STYLE GUIDE

looser the shirt, the fater you look,” says Mat. • Grab Your Ankles You want no more than four inches (10cm) of slack when you pinch your pant legs just above the ankles. TRAVELLING SHOULD BE DONE IN COMFORT You think Cary Grant ever wore pajamas on a plane? We doubt it. So leave the sweatpants and clogs at home. You don’t need them. Embrace these guiding principles and you’ll be just as comfortable. • Stretch Out How would you dress for a sardine can? Not in stif denim or thick wool slacks, that’s for sure. Find pants made with 2 or 3 percent spandex – that’ll provide just enough stretch to keep you comfortable. Dockers, Uniqlo and 7 for All Mankind all make reliable options. • Keep It Simple Unless you’re heading of to a clown convention, avoid packing bright colours or bold paterns. The pro move: Stick with neutral solids so all the clothing in your bag can be paired. This strategy also lets you pack lighter. Just plan on re-wearing everything you can. • Let ’Em Slide Lace-up shoes slow you down in the security line and pinch as your feet swell during flight. Go with loafers or slip-on sneakers for slipper-like comfort. If you plan to kick them of on the plane, beter be sure those socks aren’t stinky.

80 OC TOBER 2016

That air gets re-circulated. YOU NEED THREE BAGS • For Hands-free Hauling: a leather backpack that works at the gym or office. • For the Weekend: a dufel bag. Use your muscles, man! • For Daily Use: a leather tote. Bang it around; it’ll only look beter. FOR COMMUTING GEAR, GO SYNTHETIC Fabrics like polyester and spandex have come a long way since the Richard Simmons era. They’re now used in fitness and respectable office atire – jackets, buton-ups and trousers. Always check the labels. Go with items that stretch and are machine washable to minimise your drycleaning bills. STYLE SHOULD NOT SKIP THE GYM Build your body and your rep. Wear gear that fits snugly and has details like zippered pockets and compression liners.

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

Hooded sweatshirt, price unavailable, H&M Denim jeans, $899, Evisu Heritage

The trick is to break the rules like you make the rules. Wear your clothes with confidence, and everyone else will think they missed the memo on how to look cool.


Opt for wicking fabrics to stay dry. “If you wear coton, you’ll be soaked, which feels gross and makes other people uncomfortable,” says Men’s Health fitness director B.J. Gaddour. YOU SHOULD BREAK THE RULES – OFTEN We’ve listed plenty of guidelines for how a man should dress. But if you don’t challenge convention now and then, you risk being just another drone in a blue suit and red tie, wondering why no one’s paying atention. The trick is to break the rules like you make the rules. Wear your clothes with confidence, and everyone else will think they missed the memo on how to look cool. This is how Fred Astaire decided that his silk neckties could double as belts. Eight decades later, the man is still considered an icon of elegance. Designers like Ralph Lauren play by their own style rules as well. That means you can too – and throwing away the rulebook should be your first move. Pair jeans with a tuxedo jacket or a Western belt with a slim-cut cashmere suit. Put cufs on your khakis. Wear white socks with black loafers. Heck, mix plaids if you dare. And don’t worry about taking it too far. If that happens, your real friends will always let you know.

THINGS YOU DIDN’T KNOW ABOUT SEZAIRI SEZALI

1

The singer-songwriter got hitched this year, and his seven-year courtship was the inspiration behind his latest multi-track record titled Sezairi. “The album was initially called My Girl,” Sezairi reveals, “but in the end, I decided to shine the spotlight on myself. These are not really your ‘I love you’ type of songs.”

2

Sezairi took a break from recording English songs since his debut album Take Two in 2010. “I haven’t released English music in six years – only Malay music,” says Sezairi, who won last year’s Anugerah Planet Muzik award for Best Collaboration. “It feels really good to be back – like I’m home after being abroad for a really long time.”

3

After winning Singapore Idol in 2009, he has since ventured into acting. He was in the Singapore historical movie 1965 and the musical The Emperor’s New Clothes.

4 5

He loves cats. His Snapchat feed (@ sezairisnaps) is inundated with cats he has rescued.

Hooded top, $90, Gap Windbreaker, $49.90, Uniqlo Sling bag, $56.90, Topman Short-sleeved printed shirt, $119, Topman Sweatpants, $79.90, H&M

Style-wise, the Singaporean artiste has come a long way since his teenage years of band T-shirts and baggy trousers. “I was never fashionable growing up,” Sezairi admits. “Now, when I buy clothes, it’s always about what’s comfortable but still looks good on stage.”

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88 FITNESS INTERIOR MOTIVES GET FIT AND STAY HEALTHY WITH THE BEST KINDS OF INDOOR CROSS-TRAINING WORKOUTS.

96 RUNNING 101 TIPS FOR YOUR BEST RUN EVER HERE ARE THE GREATEST TRAINING TIPS OF ALL TIME – FOR BEGINNERS TO MARATHONERS, AND EVERYONE IN BETWEEN.

106 NUTRITION WHY YOU SHOULDN’T EAT A BIG MAC AFTER WORKING OUT SOME STUDIES COMPARE FAST FOOD TO SPORTS SUPPLEMENTS. WE DISCOVER HOW THAT’S QUITE JUNK JOURNALISM.

PHOTO 123RF.COM

90 CELEBRITY FITNESS ELVIN NG’S EIGHT-PACK REGIME TIRED OF PLANKS? ELVIN DEMONSTRATES THE TOUGHER PRONE PLATE SWITCH TO GET HARDER ABS FASTER.

105 GEAR WORK OUT WITH STYLE LOOK GOOD, FEEL GOOD AND TRAIN GOOD WHEN YOU ADD THESE ITEMS TO YOUR TRAINING DAYS.

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PT MUSCLE

A SMARTER WAY TO GET JACKED THIS WEEKLONG WORKOUT PLAN FROM ALEX VIADA FUSES NEW SCIENCE WITH PROVEN TRAINING STRATEGIES. YOU’LL NOT ONLY BUILD THE BEST BODY OF YOUR LIFE BUT ALSO TURBOCHARGE YOUR STRENGTH AND ENDURANCE. FOLLOW THE PROGRAMME FOR UP TO EIGHT WEEKS.

1

2

PULL-UP

BARBELL SQUAT

Hang from a bar using an overhand, shoulder-width grip. Pull your chest up to the bar and squeeze your shoulder blades together. Pause, and slowly lower your body back to the start.

4

5

BARBELL BENCH PRESS Hold a loaded barbell above your chest using an overhand, shoulder-width grip. Lower it to your chest, pause, and then press it back up.

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Hold a bar across your upper back. Push your hips back and squat until your thighs are at least parallel to the floor. Pause and reverse the move to return to the starting position.

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

BARBELL ROW Hold a barbell using an overhand grip that’s just beyond shoulder width. Lower your torso until it’s at a 45-degree angle to the floor. Pull the bar towards your upper abs. Pause and slowly lower it.

6

BULGARIAN SPLIT SQUAT Hold a dumbbell in each hand, your right foot resting on a bench or box behind you. Lower your body as far as you can. Push back up to the starting position. Do all your reps, then switch legs.


WEEKLY TRAINING PLAN Do the exercises and cardio listed on the given day. On Monday, for example, do the barbell bench press, the barbell row and then the pull-up, followed by 30 minutes of cardio.

EXERCISES

MON

TUE

3

4

3 sets, 1 rep

4

6 sets, 3 reps (slow up, slow down)

5

6 sets, 3 reps

1

3 sets, max reps

2

3 sets, 1 rep

6

6 sets, 3 reps

3

6 sets, 3 reps

8

6 sets, 25 reps

WED

Sit in a leg press machine and pick a weight that allows you to do the prescribed number of reps (and no more). Bend your legs towards your torso. Pause, and push the weight back up.

FRI

SAT

Easy cardio: 30 minutes

Interval cardio: 6 sets of 2-minute sprints with 2 minutes of rest in between

(REST DAY) Speed cardio: 35 minutes

THU

LEG PRESS

CARDIO

4

3 sets, 5 reps

4

5 sets, 3 reps; 1-second pause at the bottom

7

10 sets, 3 reps

5

10 sets, 3 reps

2

5 sets, 3 reps

9

3 sets, 5 reps

3

3 sets, 12 reps

8

8 sets, 25 reps Easy cardio: 60 minutes

SUN

TRAINER: ALEX VIADA, OWNER OF COMPLETE HUMAN PERFORMANCE

7

8

DUMBBELL LATERAL RAISE

DUMBBELL WALKING LUNGE

Hold a light dumbbell in each hand, your arms at your sides and palms facing in. Slowly raise the weights up to shoulder height, then slowly lower them back to the starting position.

Stand tall with a dumbbell in each hand. Step forward with your left leg and lower your body until that knee is bent 90 degrees. Rise back up and repeat, this time stepping with your right leg.

9 DIMEL DEADLIFT Stand holding a loaded barbell using an overhand grip. Push your hips back and lower the bar to just below your knees. Explosively thrust your hips forward as you pull the bar back up.

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PT MUSCLE

FULL-BODY BURN

T This workout, developed by coach Muhammed Ismail and coach Shrek from Ritual Gym, targets your whole body with exercises that cover basic human movement. Not only does it work your muscles, it gets your heart rate up too. Demonstrating the moves is Jet Ng, the winner of Under Armourâ&#x20AC;&#x2122;s Test Of Will, a fitness competition held earlier this year. According to him, the moves are easy on their own, but doing them consecutively is a tough full-body exercise that will get you pumped up.

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EACH MOVE IN THIS WORKOUT MIGHT BE SIMPLE, BUT DOING THEM TOGETHER WILL TEST EVEN THE FITTEST OF MEN. DO THE CIRCUIT TWICE, AND TAKE A ONE-MINUTE REST AFTER THE FIRST ROUND.


A

SHOULDER PRESS (15 REPS)

Hold the barbell with an overhand grip. First bring it up to your chest (A), then lift it overhead (B). From this position, lower it down to your chest, and then to a neutral position. When you’re lowering the weight, avoid dropping it down, as the lowering phase generates the most growth. π PRO TIP: Make sure you stand straight, and don’t use your legs to lift the weight. To hit the entire muscle, squeeze your shoulders together.

B

WO R KO U T AT T I R E U N D E R A R M O U R

A B

B

B

GOBLET SQUAT (15 REPS)

Take a dumbbell with a weight that you’re comfortable with, and stand with your legs shoulder-width apart, cupping the dumbbell in your hands (A). Squat all the way to the ground (B), then stand back up. You should keep your feet entirely on the ground, instead of rising to your toes. π PRO TIP: Go as low as you can, so that you can get the maximum range of motion and hit every part of your muscle.

A

C

B

A

P H O T O G R A P H Y V E R O N I C A TAY TEXT JOSHUA CHUA

A

D

D

C

PULL-UP (10 REPS)

Hang from a bar with your hands slightly wider than your shoulders (A). Keeping your legs straight, pull yourself up until your chin clears the bar (B), then lower yourself back down. You can try to vary your grip to change the muscle group that you’re targeting. Overhand grip hits your back muscles more, while a neutral grip, with palms facing each other, engages your biceps a little more. π PRO TIP: Make sure you don’t swing, and don’t rush the pull-up. Keep your core tight and pull by squeezing your back muscles.

BURPEES (20 REPS)

Start by standing with your legs shoulder-width apart. Drop to the ground (A) and do a push-up (B), then get into a squat position (C). From this, jump as high as you can (D), and land back in the starting position. This is one rep. π PRO TIP: Keep your core tight, and don’t let it collapse into the ground as you do the push-up. Also, jump as high as you can to get the full effect of the move.

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PT FITNESS

INTERIOR MOTIVES GET FIT AND STAY HEALTHY WITH THE BEST KINDS OF INDOOR CROSSTRAINING WORKOUTS.

F

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WATER RUNNING If you associate pool-based cardio with being injured (or retired), think again. Organisations like the New York Road Runners are ofering deep-water running programmes for athletes of all ages, hurt and healthy. Studies show that running on a treadmill and running in deep water can have similar efects on heart rate and energy expenditure, with the later activity providing a break from impact forces. And because water is 800 times denser than air, you’ll work opposing muscles much more than you would on land, says Ellen Nordberg, a waterrunning instructor in Colorado. THE WORKOUT You can adapt any hard workout to the pool. For example, on land you might do eight 800m repeats that take four minutes each with a 400m recovery. In the pool, try eight four-minute hard-efort repeats with twominute recoveries. Use a buoyancy belt and keep your body vertical as if you were running on land.

„ T E X T CA ITLIN CA RL SON „ P HO T O 123RF.C OM

or anyone living around the equator, running presents challenges right now. When the sun rises after you wake up and sets before you eat dinner, it can be hard to resist the call of your bed or couch. When running outside is unsafe or uncomfortable, many of us hop on the treadmill. But experienced athletes don’t consider it the only indoor option, says exercise physiologist and sports dietitian Marni Sumbal. “Cross-training helps reduce risk of injury but also helps prevent burnout, promotes recovery, and helps you maintain your running fitness,” she says. What’s more, new research has found that certain types of cardio cross-training can make you a faster runner. Swop out some easy kilometres or simply add one of these activities to your normal routine to get stronger and speedier.


resistance until you feel like you’re climbing a hill that, if it were any steeper, you’d need to stand. Pedal as fast as you can for 10 seconds, then drop to a gentle spin. Your rest period can last from 30 seconds (to build endurance) to 80 seconds (to build speed). “Athletes who want to train for power need a longer rest period to ensure they can repeat at their maximum efort,” Rodrigo says. Do six reps in total.

DRILLS/ PLYOMETRICS

CYCLING/SPINNING A 2015 study found that doing two weeks of three highintensity interval sessions on a stationary bike helped runners improve 3K time-trial speed by around 3 percent. The workout amps up your aerobic metabolism – your body’s ability to extract energy from carbs – which translates to faster paces. High-intensity running intervals work the same way, but cycling reduces the amount of joint stress placed on the ankles, knees and hips, says study co-author Rodrigo Aspe. THE WORKOUT Pedal at an easy speed for three minutes to warm up. Then increase the

A study in The Journal of Strength and Conditioning Research found that six weeks of plyometric training – explosive moves like box jumps and jump squats – helped runners improve time-trial speed by almost 4 percent. They also beat the control group in endurance and strength gains. “The goal of plyometrics is to help you activate the motor paterns used in the motion of running quicker than what you can accomplish in general cardio training,” says Marni. “This helps you turn over your legs more quickly and push of the ground with more force.” THE WORKOUT First, you need to get your muscles warm and limber to absorb the force of these high-impact moves. To do that, start with dynamic drills like hip circles, walking lunges, but kicks, monster walks and leg swings. Do 10 of each. Then, complete two to four sets of this circuit: toe taps on a step (jump quickly from one foot to the other), hop overs (hop laterally over a low step with feet together), jumps with medicine ball (hop forward as far as you can, holding the ball above your head), squat jumps and single-leg hops (forward on one leg, then switch). Do each move for 20 seconds before moving to the next. Rest for two minutes between sets.

Make A Change ForGood Sports psychologist Barbara Walker shares tips for cross-training haters.

1 TAKE A CLASS Classes are at a set time, the teacher does all the programming, and the sense of camaraderie helps keep you accountable to going week after week.

2 LISTEN UP Music allows you to override thoughts about how bored you may be, how you have other things to do, or that you are hurting or need to slow down.

3 SET GOALS Tailor one to your indoor workouts and another to when you’re able to fully commit to outdoor training again, and make sure both goals are concrete and atainable.

FOLLOW THE LEADER ADVICE FROM THE WORLD’S BEST RUNNERS. Matt Centrowitz Jr, 26, fourth in the 2012 Olympic Games 1,500m, hit 3:30.40 last year – the third-fastest time ever by an American. WORK THE CLIMBS “Touch on hills at least once or twice a week, whether it’s repeats or a hilly run. Hills build leg strength for speed, like speedwork in disguise.” FINISH FAST “After some track workouts, I jog two laps, then sprint two times 100m all-out. This works on finishing speed when you’re tired, like when you are in a race.” THE WORKOUT “I often do 6km to 8km tempo runs. The first half is on soft surfaces, then the second is on the track, where I pick it up a bit. I average five minutes every 1.6km, an 85 percent efort.”

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NEW!

PT CELEBRITY FITNESS

ELVIN NG’S 8-PACK REGIME

P Planks beat crunches hands down when it comes to building core stability and sparing your spine. You knew that one, right? But you can quit hogging mat space with those three-minute holds. If you plank for longer than 60 seconds, you’re wasting your time, as your form will inevitably suffer. The objective is to keep a

TIRED OF PLANKS? ELVIN DEMONSTRATES THE TOUGHER PRONE PLATE SWITCH TO GET HARDER ABS FASTER.

02

01

PLANK

Stack four to five 2.5kg to 3kg plates to your right. Squeeze your glutes and abs to maintain alignment – don’t forget those hips.

PLATE

Grab the top plate with your left hand and “switch” it to the other side. Do this quickly.

03

neutral alignment from head to heels. Dip your hips and lose the benefits – not to mention prolonged planking is about as thrilling as two episodes of a Korean soap opera. Instead, try this challenging variation. Adding a dynamic element and destabilising yourself will unearth that six-pack faster, improve your performance on heavier lifts – and make you less familiar with your gym’s floor.

PILE

When all the plates are piled on your left, switch them back. Don’t wobble – imagine there’s a mug of coffee on your back.

04

REPEAT

Twice through is one set. Do two or three of them twice per week at the end of your workout for armourplated abs.

PHOTOGRAPHY VEE CHIN STYLIST SHEH H A I R S Y L I N Y E R /S H U N J I M AT S U O

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GREATER CORE STRENGTH AND STABILITY

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

+

LESS LOWER-BACK PAIN

+

RESPITE FROM ENDLESS PLANKING

+

8-PACK ABS

OUTFIT PUMA

WHAT YOU’LL GAIN


PT WEIGHT LOSS BELLY-OFF!

THE PLAN Is it safe to lose almost 3kg a week? “At first I asked myself that question too,” Terrence says, “But my coach told me it should be fine – as long as it’s not done by suddenly cutting out water and food.”

ENTERING THE FIGHT ZONE KICKBOXING CHAMPION TERRENCE TEO SHARES HOW TO LAND A BODY SHOT TO YOUR GUT. ER

FT

A

E-mail: menshealthsg.bellyoffclub@gmail.com.

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95KG 70KG

CURRENT WEIGHT

OCCUPATION

TRAINER TIME TAKEN

6 MONTHS

craving hits, he throws himself into training. “When you exercise, you won’t think about being hungry,” he advises. “Drinking water also helps. It’s all about distracting the mind.” THE REWARD “The biggest pay-off is qualifying for fights and earning title belts,” says Terrence, who emerged a title winner in his Johor 2015 debut fight. He won the middleweight title at this year's Singapore Fighting Championship – recently showcasing his skills at the Active Red Singapore sports event.

OUTFIT TERRENCE'S OWN

This month’s Belly-off! guy wins a Soleus Chicked SR009-047 worth $89! Stand to win attractive prizes when you join the Belly-off! Club and get featured. Tell us what you weighed then and now, what made you decide to shed the bulge, and what you did to lose it. Include your “before” and “after” photos.

PREVIOUS WEIGHT

My mental game had to be super-strong; I was so close to giving up.

ART DIRECTION ASHRUDDIN SANI

WHAT’S YOUR STORY?

NAME

TERRENCE TEO

PHOTOGR APHY VERNON WONG

THE WAKE-UP CALL After his shoulders recovered, Terrence started exercising to prevent his weight from spiralling out of control. “I told myself to at least keep it below 90kg,” he muses. In May 2015, he starting training at a local fight club in a bid to lose more weight – dropping 10kg in four months, which led to an opportunity to turn professional and compete for a title belt at the Johor Open Pro Muay Thai Championships. That prompted him to drop an additional 16kg in six weeks in order to qualify for the middleweight class.

FOOD Three rules summed up Terrence’s diet. “One, no sugared drinks,” he says. “Two, no fast food. Three, no oily food.” He also had to forgo favourite foods, including curry puffs and sardine puffs. When a

TEXT KENNETH WEE

THE SETBACK In 2013, Terrence Teo dislocated both shoulders in a sparring match. The injury required surgery, and put the then-amateur fighter out of action for over a year. “I couldn’t even run,” the 25-year-old recalls. “I stayed home, in front of the computer, and ate whenever I felt bored. That’s when I became 95kg.”

E R O F E B

FITNESS Terrence started his boot camp with two weeks of strength training, in addition to muay thai. The idea was to build muscle to balance the overall decrease in body mass. “Then I gradually added cardio with 5km runs,” he explains. “When my weight loss started to plateau, I’d up my runs from five days a week to seven. My mental game had to be superstrong. I was so close to giving up. One time, I was in tears wondering why I was doing this.”


PT RUNNING HUMAN RACE

TRACK WHIZZ

COMPETITIVE RUNNING HAS GIVEN RAYVEN LOZARES THE FOUNDATION TO EXCEL IN OTHER SPORTS HE NEVER KNEW HE COULD.

He is someone who has been passionate about running since he was a teenager. Back then, Rayven B. Lozares managed to secure a scholarship at his secondary school just so he could ease his parents’ financial burden. He then joined the athletics team, egged on by his brother, who was also a serious athlete, and began to train for various competitive running events. He has never looked back since. The shop manager for Running Lab seemed destined for sports – in particular, long-distance races like the 800m, 1,500m and 3,000m events. Training at a young age has proven to uncover this talent, and he is convinced that pounding the pavement can be a means to self-improvement and self-discovery. WHAT IGNITED YOUR PASSION FOR RUNNING? My brother and I were both in the same athletics school team. However, he was a gold medallist in the 400m hurdles and 4x400m relay, which rubbed of on me to do beter and to push myself more. I began to train more intensively – twice a day, almost every day, and for 1½ hours each time. These were short runs of around 3km to 5km – but at a fast pace. My timings improved and I started to participate in more races, gradually enjoying the sport. Winning was always a bonus.

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WHEN YOU COMPETE IN A 3,000M RACE, HOW DO YOU MAINTAIN YOUR SPEED AND STAMINA? It’s ironic how running was a foundation that allowed me to excel in a sport like hurdles, and training for the later has in a way enhanced my performance for events like the 3,000m. Interval training is one example that I’m using to help boost power and build more leg muscle, enabling me to run farther and faster. This does not have to be limited to covering short distances, but 2km to 5km can be viable according to your race distance. Besides, your stamina picks up as well and that allows you to finish strong.

As I started to race more and began to enjoy the sport, winning became a bonus.

„ TE X T MCKEN WONG „ PHOTOGR APHY JASPER YU „ ART DIRECTION ASHRUDDIN SANI „ OUTFIT THE NORTH FACE

H

HOW DID RUNNING DEVELOP YOUR STRENGTHS IN OTHER AREAS? My coach pulled me aside one day and wanted to test my actual speed and stamina. I fared well and was encouraged to pursue other events such as pole vault and hurdles. I had the basics and all I needed was to train. I appreciate the technical aspects that are required in each sport, especially hurdles, where I have to master proper posture, and understand how to beter angle and drop my shoulder. I work out a lot at the gym as well – mostly lower-body exercises – for around twice a week, while complementing these sessions with jumping drills. These include things like side- and centre-clearing sessions that are vital during a hurdles race.


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PT RUNNING REV YOUR RUN

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PHOTOS MASTERFILE

HERE ARE THE GREATEST TRAINING TIPS OF ALL TIME – FOR BEGINNERS TO MARATHONERS, AND EVERYONE IN BETWEEN.

TEXT MARK WILL-WEBER

101 TIPS FOR YOUR BEST RUN EVER

“Stop fighting it!” That’s what a fellow marathoner yelled at me years ago in the middle of a very windy out-and-back marathon. “Don’t fight the wind, man,” he said. “Wait until the turnaround, then pick up the pace when the wind is at your back.” The sheer simplicity of that advice! Until he mentioned it, I was dug in. Wind be damned, I was going to keep my pace or die trying. Thanks to that veteran marathoner’s advice, I did neither. I ended up running a great race. I’ve remembered his tip in every windy race and run since. That’s the thing about a great piece of advice: Like a trusted friend, it’ll always be there when you need it. Here are 100 more memorable running tips, gleaned from experts past and present.


STARTING OUT 1. Accept the challenge “Everyone is an athlete. But some of us are training, and some of us are not.” – Dr George Sheehan, runner/ writer/philosopher 2. Shoot for this (at least) “Running 8 to 15 miles [13km to 24km] per week significantly increases your aerobic capacity, and positively afects many of the coronary risk factors.” – Dr Kenneth Cooper, aerobics pioneer 3. Be a minuteman “The biggest mistake that new runners make is that they tend to think in mile increments – 1 mile, 2 miles, 3 miles.

Beginning runners need to think in minutes, not miles.” – Budd Coates, four-time US Olympic Marathon Trials qualifier/coach 4. Wear good running shoes “A good pair of running shoes should last you 640km to 800km and is one of the most critical purchases you will make.” – John Hanc, author of The Essential Runner 5. Think big (and wide) “Buy all shoes, both street and running, slightly longer and wider than your bigger foot. Also, avoid pointed shoes. You’ll save yourself needless foot pain.” – Ted Corbit, ultra-runner and 1952 Olympic marathoner 6. Take the “talk test” “The ‘talk test’ means running at a pace comfortable enough to converse with a training partner – but not so easy that you could hit the high notes in an Italian opera.” – Runner’s World editors 7. Listen to the rumbling “If you feel like eating, eat. Let your body tell you what it wants.” – Joan Samuelson, 1984 Olympic marathon champion

“A good pair of running shoes should last you 640km to 800km and is one of the most critical purchases you will make.” 8. Relax to the max “When running, let your jaw hang loose, don’t bunch up your shoulders close to your ears, and occasionally shake out your hands and arms to stay relaxed.” – Dave Martin, exercise physiologist 9. Don’t crush the egg “Don’t clench your fists in a white-knuckle grip. Instead, run with a cupped hand, thumbs resting on the fingers, as if you were protecting an egg in each palm.” – Runner’s World editors 10. Make time for a quickie “If 15 minutes is all the time I have, I still run. Fifteen minutes of running is beter than not running at all.” – Dr Duncan MacDonald, former US record holder at the 5,000m (set when he was in medical school) 11. Follow Road Rule No. 1 “Running against traffic allows the runner to be in command. Anyone who is alert and agile should be able to stay alive.” – Dr George Sheehan 12. Try a “nooner” “Noontime running provides a triple benefit: daylight, a break from the workday, and a chance to avoid eating a heavy lunch.” – Joe Henderson, runner/writer 13. Warm up, then stretch “Try some light jogging or

walking before you stretch, or stretch after you run. Stretching ‘cold’ muscles can cause more harm than good.” – Runner’s World editors 14. Stay “liquid”… “Hydrate! Hydrate! Hydrate! In cold weather and warm. We use water to sweat, lubricate joints, tendons and ligaments, and to carry blood efficiently to major organs. I work all day at hydrating.” – Dr Alex Ratelle, former masters running great. 15. …But be moderate “Is beer good for runners? Sure… if it’s the other guy drinking it.” – Jim Fixx, author of the running best-seller The Complete Book of Running. 16. Listen up! “You must listen to your body. Run through annoyance, but not through pain.” – Dr George Sheehan 17. Create your own running creed “My whole teaching in one sentence is: “Run slowly, run daily, drink moderately and don’t eat like a pig.” – Dr Ernst van Aaken, renowned German coach. 18. Come ready to play “Fitness has to be fun. If it isn’t, there will be no fitness. Play is the process. Fitness is merely the product.” – Dr George Sheehan

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PT RUNNING REV YOUR RUN

BASIC TRAINING 19. Take what you can get “So-called ‘junk miles’ – those slow miles done on easy days or during warm-ups – do count. They burn calories as efectively as fast miles. They just take longer. Regardless of pace, each mile you run burns about 100 calories.” – Hal Higdon, runner/writer/coach 20. Learn from your mistakes “You find out by trial and error what the optimum level of training is. If I found I was training too hard, I would drop back for a day or so. I didn’t run for five days before the sub-4.” – Sir Roger Bannister, first man to break four minutes for the mile in 1954 21. Dare to be different (but not dumb) “In training, don’t be afraid to be an oddball, eccentric or extremist. Only by daring to go against tradition can new ways of training be learned.

“After a run, don’t rush back into life. Take a few minutes to walk, stretch, relax, meditate.”

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The trick is recognising quickly when a new approach is counterproductive.” – Benji Durden, 1980 US Olympic marathoner 22. Reach for fast, low-fat fuel “Energy bars are good, portable food for runners. Look for bars with 4g of fat or fewer per 230 calories. Fat slows down digestion.” – Liz Applegate, sports nutritionist 23. Go for the goal “I believe in using races as motivators. It’s hard to keep on an exercise programme if you don’t have a significant goal in sight.” – Bob Greene, personal trainer of Oprah Winfrey 24. Think big… but carry a small eraser “Brainstorm your training goals first, then write them down. Do this in pencil, so you can change some specifics when reality sets in.” – Jef Galloway, Olympic runner/ author/coach 25. Show some horse sense “During long, slow distance training, you should think of yourself as a thoroughbred disguised as a plough horse. No need to give yourself away

by running fast.” – Marty Liquori, running commentator and former world-class miler 26. Build with care “If you put down a good, solid foundation, you can then build one room after another and, prety soon, you have a house. After your base mileage, add hills, pace work, speedwork and finally race strategy.” – Rod Dixon, New Zealand Olympian and 1983 New York City Marathon champ 27. Look at the big picture “Whether one shall run on his heels or his toes is hardly worth discussing. The main thing in distance running is endurance – and how to get it.” – Clarence DeMar, seventime Boston Marathon champion and US Olympic marathoner 28. Toss out the cluter “Throw away your 10-function chronometer, heart rate monitor with the computer printout, training log, hightech underwear, pace charts and laboratory-rat-tested-airinjected-gel-lined-motioncontrol-top-of-the-line footwear. Run with your own imagination.” – Lorraine Moller, 1992 Olympic marathon bronze medalist

29. Listen to your body (yes, again!) “Your body is always trying to tell you where you are. Beware when you become tired and listless, when you lose interest in workouts and approach them as a chore rather than a pleasure.” – Dr George Sheehan 30. Go steady “Day-to-day consistency is more important than big mileage. Then you’re never shot the next day.” – John Campbell, former masters running star from New Zealand 31. Find the right proportion “If you run 30 miles a week, then around seven of those – or approximately onequarter – should be quality miles. Such miles will boost your aerobic capacity.” – Owen Anderson, running writer 32. Stay above bored “A 40-minute run punctuated with a half-dozen 30-second pace pick-ups [not all-out sprints] can really jazz up an otherwise boring training run.” – Amby Burfoot, Runner’s World editor and 1968 Boston Marathon champ 33. Be a “cross-eater” “Like cross-training, ‘crosseating’ adds needed variety to your diet – and life. Expand your nutritional repertoire by trying one new food each week.” – Liz Applegate 34. Ease it back “After a run, don’t rush back into life. Take a few minutes to walk, stretch, relax, meditate.” – Runner’s World editors 35. Don’t force the tissue “Overly aggressive stretching can actually increase your injury risk.” – Dr Tim Noakes, author of Lore of Running


PT RUNNING REV YOUR RUN

ADVANCE TRAINING 36. Think globally, act locally “We wrote our workout schedules in three-week blocks. My coach and I knew what my immediate goal was – what I was trying to accomplish in the next three weeks. But in the back of my mind was the ultimate goal: what I wanted to do months away.” – Bob Kennedy, US record holder for the 5,000m 37. Go with mind over grind “Any idiot can train himself into the ground. The trick is doing the training that makes you gradually stronger.” – Keith Brantly, US Olympic marathoner 38. Have fun on your easy runs “I make sure I have some really enjoyable training runs, remembering to ‘smell the roses’ along the way. That way, I don’t become caught up in the training-is-everything syndrome.” – Sue Stricklin, top masters runner from the 1970s 39. Have fun on your hard runs “Do tough workouts that you enjoy. Mile repeats and quarters are more fun for me than fartlek. [“Fartlek” is Swedish for variable-paced, up-tempo running.] I feel beter about my running when I do the workouts I enjoy and that I know I benefit from.” – Dan Cloeter, two-time Chicago Marathon winner

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40. Stay open-minded “When you try a new type of training, think like a beginner. Just because you can run 20 miles every Sunday doesn’t mean you can survive 10 x 400m on the track at a fast pace.” – Jack Daniels, exercise physiologist, coach and former world-class pentathlete

“Visualizing before a race will perfect your running form and keep you relaxed. ” 41. Be a smart camel “Before you do your long run, place containers of sports drink out on your course.” – Runner’s World editors 42. Work on your growl “The long run puts the tiger in the cat.” – Bill Squires, marathon coach 43. Don’t always watch the watch “I don’t wear a watch during my long runs. That way, I’m not tempted to compare my time from week to week.” – Lynn Jennings, three-time World Cross-Country champion 44. Rest assured “Back of at the first sign of injury. Three to five days of is beter than missing a month or two. Take regular rest days.” – PatiSue Plumer, two-time US Olympian 45. Divide and conquer “Pick one thing each year that you need to improve on, and work on that – improving your diet, geting more sleep, increasing your mileage. You can’t work on everything at once.” – Bob Kennedy

HILL TRAINING 46. Join the resistance “Hills are the only beneficial type of resistance training for a runner.” – Arthur Lydiard, Olympic coach from New Zealand 47. “Chip” away at it “Think chest/hips/push, or CHP, when it’s time for uphill running. Chest up, hips forward, push strongly of each foot.” – Jef Galloway 48. Adapt – or weaken “Running hills breaks up your rhythm and forces your muscles to adapt to new stresses. The result? You become stronger.” – Eamonn Coghlan, Irish Olympian and the only 40-year-old to break four minutes in the mile 49. Up the ante “Move into a hill session gradually, running the first few repeats moderately and increasing the efort as you go along.” – Frank Shorter, 1972 Olympic marathon champion 50. Avoid the downside “The advantage of running hills on a treadmill is you can go up without pounding down the other side.” – Ken Sparks 51. Ramp it up “If you live in the flatlands, you’ll have to be creative about hill training. Deserted highway ramps or parking garages are possibilities, though they pose obvious safety problems. You may want to invest in a treadmill.”

– Bob Glover, runner/author/ coach 52. Grab hold of the rope “If you’re labouring up a steep hill, imagine that a towrope is atached to the centre of your chest, pulling you steadily towards the top.” – Jef Galloway 53. Lean into it “When going down, I lean with the hill. I know I’m doing it right if I feel like I’m going to fall on my face.” – Ed Eyestone, Runner’s World columnist, coach and twotime US Olympic marathoner 54. Save something for the summit… “Don’t atack a hill from the very botom – it’s bigger than you are!” – Harry Groves, renowned Penn State University coach 55. …Then take off! “I’ve always found it efective in a race to make a move just before the crest of a hill. You get away just a litle, and you’re gone before they get over the top.” – John Treacy, two-time World Cross-Country champion from Ireland Speed Training and Racing 56. Make the switch “The diference between a jogger and a runner is a raceentry blank.” – Dr George Sheehan 57. Get up to speed “Three 800m repeats on the track at 5K race pace, with a short recovery jog in between, shouldn’t scare anyone away – and it will improve your speed.” – Frank Shorter 58. Just “Q” it “Quality counts, if you want to stay fast. Don’t do all your workouts in the comfort zone.” – Ken Sparks, top masters marathoner

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PT RUNNING REV YOUR RUN

59. Stay in control “Run your own race at an even pace. Consider the course, the temperature, the weather and, most importantly, your current level of fitness.” – Marty Liquori

66. Tie the knot “I double-knot my shoe laces. It’s a pain untying your shoes afterwards – particularly if you get them wet – but so is stopping in the middle of a race to tie them.” – Hal Higdon

60. Be flexible (or else) “The idea that you can’t lose contact with the leaders has cut more throats than it has saved.” – Arthur Lydiard

67. Observe certain rituals “Once you find a warm-up routine that works, repeat it as habitually as possible.” – Ted Corbit

61. Make a pass “Passing competitors always gives you a lift. It probably has a physical efect, too, because you get a surge of adrenalin.” – Libbie Hickman, world-class marathoner

68. Warm up, don’t wear down “At most, jog easily for 15 minutes before a race. Then stretch your hamstrings, quadriceps, calves and lower back. With about 15 minutes to go, maybe do a few strides – but no more. You’ll warm up plenty in the early going.” – Mark Plaatjes, 1993 World Championships marathon winner

62. Get over it “If you have a bad workout or run a bad race, allow yourself exactly an hour to stew about it. Then move on.” – Steve Scot, coach and US record holder in the mile 63. Be patient “Expect to put in six to 10 successful track workouts before you begin to see some payof in your races.” – Marc Bloom, runner/writer/coach 64. Keep your finger on the pulse “If your morning pulse rate is up by 10 or more beats above your average, then you have not recovered from the previous day’s training. Take time of and back of from training until your pulse rate returns to normal before you start again.” – Dr George Sheehan 65. Mix it up “Fartlek training can help you build strength and endurance, learn race pace, and practise race tactics all in a single workout.” – Bill Dellinger, former University of Oregon coach and 1964 Olympic 5,000m bronze medal winner

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69. Wear the right pair “Feather-light racing flats might help you run a faster 5K, but lightweight performance trainers [with beter protection and cushioning] are a beter choice for most runners, especially in longer races.” – Bob Wischnia and Paul Carrozza, Runner’s World shoe experts 70. Finish it off “To develop your kick, finish each repetition faster than you begin it. For example, if you’re running 6 x 400m on the track, start of at a steady, controlled pace, then subtly shift gears in the last 100m or 200m.” – Robert Vaughan, coach and exercise physiologist 71. Stay on pace “It’s beter to run too slow at the start than too fast and get into oxygen debt, which is what 99.9 percent of runners do. You have to learn pace.” – Bill Bowerman,

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

renowned University of Oregon coach 72. Don’t dodge the draft “Slip in behind someone running a similar pace and, yes, draft. It’s not illegal. It’s not even poor form. On the contrary, it’s just plain smart.” – Priscilla Welch, 1987 New York City Marathon champ 73. Snap out of it “Occasionally pick up speed – for two minutes, tops – then setle back into your former pace. Sometimes this is all you need to snap out of a mental and physical funk. Pick a downhill stretch if you can, and really lengthen your stride.” – Mark Plaatjes

MARATHONING 74. Go minimalist “Marathon training doesn’t have to be a grind. By running for about 30 minutes two times a week, and by gradually increasing the length of a third weekly run – the long run – anyone can finish a marathon.” – Jef Galloway 75. Step back a bit “Build up your mileage in gradual increments, but every third or fourth week, drop back in mileage to recover. This will help you avoid your breaking point.” – Lee Fidler, coach and two-time US Olympic marathon qualifier 76. Don’t push it… “In marathon training, three hours slow is beter than two hours fast.” – Pete Gavuzzi, coach of four-time

Boston Marathon champ Gerard Cote 77. …And enough is enough “Never run more than three hours straight in training, whether your marathon best is 2:42 or 4:24.” – Ed Eyestone 78. Be vigilant “During the hard training phase, never be afraid to take a day of. If your legs are feeling unduly stif and sore, rest. If you’re at all sluggish, rest. Whenever you’re in doubt, rest.” – Bruce Fordyce, nine-time Comrades Marathon champion from South Africa. 79. Pamper your muscles “When I’m training for a marathon, I soak in a hot tub every day and get a weekly massage.” – Anne Marie Lauck, two-time Olympian 80. Try winning combinations “I include iron with vitamin C in my diet to prevent anaemia. Without it, I wouldn’t have the energy I need to train.” – Joy Smith, 2:34 marathoner 81. Know when it’s show time “Just remember this: Nobody


must harbour some sort of emotional as well as physical reserves.” – Kenny Moore, writer and two-time US Olympic marathoner 90. Forget about it! “You have to forget your last marathon before you try another. Your mind can’t know what’s coming.” – Frank Shorter Finish Lines (Miscellaneous) 91. Find a cheerleader “The primary reason to have a coach is to have someone who says: ‘Hey, you’re looking good today!’” – Jack Daniels ever won the olive wreath with an impressive training diary.” – Marty Liquori

feel easier than normal. So make a conscious efort to hold back in the early miles.” – Lorraine Moller

82. Taper on time “The key step between a great training programme and a great race is a great taper. Your last long training run before a marathon should come three weeks before the race, not two.” – Pete Pfitzinger, two-time US Olympic marathoner

86. Divide by three “Divide the marathon into thirds. Run the first part with your head, the middle part with your personality, and the last part with your heart.” – Mike Fanelli, runner and coach

83. Wait for the weights “If you strength train, shelve your routine about a month before your marathon, to help you feel fresh on the big day.” – Steve Spence, 1991 World Championships marathon bronze medallist

87. Walk before you crawl “When using the run-walk method to finish a marathon, the most important walk break comes in the first mile. The second most important one comes in the second mile, and so on. The point is, walk before you become fatigued.” – Jef Galloway

84. Hone in on the range “Rather than going into a marathon with just one goal – such as finishing in a very specific time – develop a range of goals so that you increase your chances of success.” – Jerry Lynch, marathoner and author of The Total Runner

88. Be a little shady “Squinting intently requires more energy than you can spare over a marathon. So if it’s sunny or you’re allergic to dust or pollen, wear sunglasses.” – Kim Jones, world-class masters marathoner

85. Don’t be in a rush “Thanks to the race-day adrenalin rush, any pace will

89. Save up “To be efective over the last 10km of a marathon, one

92. Be a copy cat “Visualising perfect running form will help you stay relaxed. Visualise before the race. Then, once you’re in the race, pick out someone who’s looking good and running relaxed. This will help you do the same.” – Gayle Barron, 1978 Boston Marathon champion 93. Don’t overthink it “In running, I go by the axiom that my coach, Jumbo Elliot of Villanova University, used: KISS – Keep It Simple, Stupid.” – Marty Liquori 94. Take baby steps “You can’t climb up to the second floor without a ladder. When you set your goal too high and don’t fulfil it, your enthusiasm turns to biterness. Try for a goal that’s reasonable, and then gradually raise it.” – Emil Zatopek, four-time Olympic gold medallist from the old Czechoslovakia 95. Muster your mental might “Keep working on mental atitude. You have to fight that supposedly rational voice that says: ‘I’m 50 years

old, and I don’t have to be doing this anymore.’” – Ken Sparks 96. Train with someone… “It may seem odd to hear a coach say this, but I think a really great training partner is more important than a coach.” – Joan Nesbit, coach and world-class runner 97. …Anyone… “Never underestimate the value of a good training partner, even if it’s your dog. Training allies will get you out the door on those days when exercise might otherwise be reduced to a finger on the remote control buton.” – Runner’s World editors 98. …But sometimes go solo “The day after a hard workout, I always train alone. If you run with someone else, there can be a tendency to push harder than you should.” – Mark Allen, former Ironman champion 99. Find a reason why “We run to undo the damage we’ve done to body and spirit. We run to find some part of ourselves yet undiscovered.” – John “The Penguin” Bingham 100. Feel the magic… “For me, running is a lifestyle and an art. I’m far more interested in the magic of it than the mechanics.” – Lorraine Moller 101. …But do what you must do “If one can stick to training throughout many long years, then willpower is no longer a problem. It’s raining? That doesn’t mater. I’m tired? That’s beside the point. It’s simply that I have to.” – Emil Zatopek.

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The latest ofering from Adidas promises both comfort and style. For starters, the shoe has the fulllength Boost sole, which delivers comfort and responsive energy return, plus the Adidas Primeknit technology for a snug and comfortable fit. The Primeknit fabric adapts to your foot’s natural movement and expansion, while a midfoot band and heel counter keep it secure. Performance isn’t the only thing this shoe delivers – you’ll also be the most stylish guy on the track. The colour pop on the outsole highlights every step you take, so everyone’s eyes will be on you as you sprint past.

If trail running is your cup of tea, this could be the shoe you’re looking for. The outsole is made of sticky Vibram rubber, which gives you traction even in rainy conditions, while your foot is kept safe from bruising by the Snake Plate in the tread’s forefoot. The footwear wraps your foot in a lightweight suede upper with a moulded toe cap, and the collar is lined with Flashdry fabric, which prevents blisters and keeps your foot fresh through the kilometres. The midsole promises you a steady run with the Ultra Protect Cradle Heel Stability technology, so you won’t end your time with a sprained ankle.

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This shoe may be one of the most high-tech treads out there. The sole is constructed by using a 3D foot scan to design the cushioning, with the foot-shape central zone made up of special independent nodes. These provide dynamic movement by moving in diferent directions at once, instead of just up and down like normal soles. This helps to cushion your foot, while adapting to your stride and the terrain you’re running on. The footwear is completed with soft foam, which promises a smooth ride.

TEXT JOSHUA CHUA

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1 UNDER ARMOUR HEATGEAR: RAID TEE $49

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The star of this new T-shirt is a double-sided fabric, which wicks moisture away from the skin and keeps the wearer cool and dry. The fabric is also very lightweight and flexible, which makes it suitable for a large range of exercises and sports. Wellplaced ventilation mesh panels ensure you’ll feel comfortable throughout your workout, while anti-odour technology keeps you smelling fresh.

This tote is made of tough and water-repellent polyester, which keeps your clothes dry even when you’re walking around in the rain. It also has many

diferent compartments to store your clothes and valuables, as well as a dedicated area for shoes. The lightweight Climacool fabric also makes sure your gear remains cool and dry, so that you feel fresh after a workout.

This pair is made with the new Flashdry technology, and promises to be a no-frills, straightforward and versatile training tool. The fabric uses a microporous additive to quickly remove

moisture from the skin, so you’ll feel smooth and dry throughout your entire workout. The best part? The technology is permanently embedded in the yarn, so it will never wear or wash out.

Work Out With Style LOOK GOOD, FEEL GOOD AND TRAIN GOOD WHEN YOU ADD THESE ITEMS TO YOUR EXERCISE DAYS.

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PT NUTRITION

WHY YOU SHOULDN’T EAT A BIG MAC AFTER WORKING OUT SOME STUDIES COMPARE FAST FOOD TO SPORTS SUPPLEMENTS. LOU SCHULER DISCOVERS HOW THAT’S JUNK JOURNALISM.

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PHOTOS (M A IN) ALPH A S PIRIT/MA STE RFILE & (G I A N T PILL) ME ARICON/123RF

DIGITAL IMAGING ASHRUDDIN SANI

T The headlines are stupid enough to make your eyes burn. “Fast Food or Vitamins After a Workout? It’s a Toss-up, Study Says.” “Need to Recover After a Workout? Eat a Cheeseburger.” “Burgers and Fries Might Actually Be Healthy for Your Muscles.” They’re all based on a small study in the International Journal of Sport Nutrition and Exercise Metabolism, which involved neither vitamins nor cheeseburgers. Researchers at the University of Montana set out to study a real problem: how to replenish your body’s supply of glycogen, the storage form of carbohydrate, after a long run, ride or hike. Our bodies use a mix of fat and glycogen for energy, and most of us could go days without running out of fat. But glycogen is more precious. You have about 500g in your muscles and 100g in your liver, along with a tiny amount of glucose in your blood. That’s about 2,400 calories’ worth of energy, and it can be drained during a long, exhausting exercise. Now if you’ve ever seen a Gatorade commercial, or stepped inside a GNC, or seen the ads in a magazine like Men’s Health, you know that a lot of companies create and market a lot of products designed to facilitate this process. That’s where the study started: Their 11 subjects, all recreational athletes, fasted for 12 hours, then pedalled bikes for 90 minutes, with the goal of using up about 75 percent of their glycogen stores.

They were then given two meals in the next two hours. Some got a mix of commercial sports-nutrition products. Others got fast food from McDonald’s. They ended up with equal calories and the same mix of macronutrients – carbs (about 70 percent of total calories), fat and protein. The study’s headline finding was that fast food facilitated glycogen recovery just as well as sports supplements. The subjects all performed equally well on a 20km cycling time trial four hours after they finished the first exercise bout, and two hours after eating the second meal. The big lesson, says Brent Ruby, one of the study’s authors, is that macronutrients are macronutrients. Your body doesn’t know the diference between fast-acting carbs in soft drinks, pancakes or a hamburger bun versus fast-acting carbs in Gatorade or a Clif Bar. Hungry muscles soak them right up. “The same results would be likely if you provided food items from Whole Foods or any farmer’s market,” he told us in an e-mail. “What we hope to get across is that recovery nutrition need not be overly complicated, and can include many diverse and unexpected macronutrient choices.” Prety straightforward, right? If you’re an endurance athlete, or an outdoorsman like Brent, and you’re regularly depleting your glycogen stores, it’s useful to know you have a lot of ways to refuel. Sports drinks and bars work fine, but so does anything that’s relatively high in carbs

and low in protein, fat and fibre, which would slow down digestion. But that’s not how the study has been covered in the media. Consider this paragraph from The Washington Post: “[The study] casts doubt on a multibillion-dollar industry of sports supplements. Imagine Michael Jordan chugging Cheez Whiz instead of Gatorade in commercials. Or cyclists chowing down on cheeseburgers during the Tour de France.” Except Cheez Whiz is twothirds fat, and doesn’t resemble any of the high-carb foods in the study. Then there’s this, from vice. com: “So the next time you come home sweat-drenched and cursing the name of the person who invented the ketlebell, take solace in the fact that eating a burger might be no worse for you than a pea protein shake.” As Brent told us: “These results are specific to glycogen recovery.” Protein synthesis following a strength workout is a completely diferent issue, which this study didn’t address. But the biggest head scratcher was the first sentence of a Thrillist article (with the headline “Science Insists Fast Food Is the Perfect Post-Workout Meal”), illustrated with a photo of a McDouble cheeseburger: “The overly eager cashier at GNC will probably tell you that Musclefreak Alpha capsules are the best thing for you after a visit to the gym, but a new study suggests a Big Mac might be just as good.” In one sentence, the writer

What we hope to get across is that recovery nutrition need not be overly complicated.

managed to mischaracterize every aspect of the study. It was specific to long-distance endurance training, not a gym workout. It didn’t compare amino acid pills to fast food. And it didn’t include a Big Mac, which all by itself has as much protein as the two meals combined, along with around three-quarters of the fat. It’s a terrible choice for anyone, in any context, unless you happen to stumble across one while on the brink of starvation. The other implication from media reports is that supplements are more expensive than fast food, and that supplement companies are bigger and thus greedier than other food companies. The biggest diference is that the supplements are less convenient. You’d have to buy them in bigger quantities, and if you got them online, you’d probably have to factor in shipping costs. As for the size factor, it’s true that Gatorade is a billion-dollar brand. It’s owned by PepsiCo, which has a market cap north of US$140 billion. Other massive companies, like Coca-Cola and GlaxoSmithKline, sell sportsnutrition products. But it’s hard to cast McDonald’s, with a market cap over US$90 billion, as the litle guy. They’re all huge, and when it comes to nutrition, they’re all in the same business: convincing you to buy and consume their products. The new study shows one simple fact: When you need to refuel in a hurry after a long, draining workout, it doesn’t mater if the carbs come in a sleek plastic botle or a cheap paper bag. You have lots of ways to get what you need, when you need it. And even more ways to get more than you need.

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• PRODUCTS • PROMOTIONS • EVENTS •

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

ARIES GOLD The brand’s latest flagship mechanical skeleton watch, El Toro 9005, is inspired by one of the many aerial sorties despatched by the US Marine Corps airbase bearing the same name. Powered by a Japanese automatic movement, this ticker emits sheer machismo with its genuine calf leather that complements a 43mm stainless steel casing. Beneath its reinforced sapphire glass exterior lies an intricate yet durable handcrafted dial. Each component has also been painstakingly constructed by the brand’s veteran watchmakers, while a premium butterfly buckle adds a bullish presence on your wrist. $614, available at H2 Hub and www.ariesgold.com.

FRESH Give your complexion a healthy and glowing boost with the Vitamin Nectar VibrancyBoosting Face Mask. It is an essential supplement to your daily skincare routine, featuring a breakthrough formula that contains proprietary vitamin fruit complex – a blend of vitamins, citrus fruit extracts and minerals that helps revitalise the skin and gives it that smooth texture. The presence of lemon, orange and clementine paste assists with gentle exfoliation, with its AHA fruit acid content delivering a gentle chemical peeling effect. What’s more, scientific tests have also been carried out to prove the product’s effectiveness. $105, available in Fresh boutiques at Raffles City and Ion Orchard, and in Sephora outlets.

THE SHIRT BAR Life is full of thrills and spills, and that’s what makes it interesting. Besides engineering high-quality shirts, The Shirt Bar also pays attention to crafting shirts with special finishing, such as Spill Resist to make your everyday life easier. These creations can resist spills, repel stains and wick away moisture without sacrificing comfort, allowing you to focus on the important things in life. Furthermore, all shirts also come with multi-functional cuffs, giving the wearer an option to complete a dapper look with classy cufflinks. Available at Suntec City Mall, Citylink Mall and Isetan Scotts Orchard Menswear Department.

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BILLY JEALOUSY Stimulate hair growth with the Billy Jealousy Hair Raiser, a one-step scalp treatment that increases oxygen flow to the hair roots and waking dormant follicles on the scalp. It also stems the presence of DHT in the hair cells with powerful blockers, cementing the product as a powerful hair care solution that endeavours to revitalise hair growth indefinitely. If you experience a tingling sensation or redness on scalp, fret not. This means that blood flow has been restored. $120, available at www.whathewants. com.sg.

AVEDA The brand’s launch of Invati Men Solutions for Thinning Hair promises to help men reduce hair loss and give them a fuller, thicker crop. Formulated with a potent blend of plant actives, the products aid guys with early to moderate thinning, as well as those who are seeking preventative measures against hair loss due to breakage. For instance, the Nourishing Exfoliating Shampoo contains wintergreen-derived salicylic acid to help remove build-up and excess sebum, while the Scalp Revitalizer leave-in treatment thickens hair at the root, as well as increase microcirculation. $57 (shampoo) and $112 (revitalizer), available at Aveda Experience centres, salons and spas.

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

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

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VITAHEALTH A fast-paced, demanding lifestyle can result in a lack of energy and vitality in men. The Vitahealth Passion Man aims to combat this with its 100 percent natural formula, which comprises green oats, wild yam and goji berries. These ingredients work together to naturally support physical and mental vitality. Take goji berries, for example. They are rich in antioxidants and have been used for centuries in traditional Chinese medicine to improve overall well-being. $52 (60 capsules), available at leading department stores, pharmacies, hospitals and medical halls, including OG, Robinsons, John Little, BHG, Mustafa, selected Unity stores and Yue Hwa.

DR D AESTHETICS Part of the Dr D professional Venus concept men’s grooming series, Venus Viva is the newest FDA-approved fractional radio frequency device specifically designed to improve the tone, texture and overall quality of skin. It provides a safe, noninvasive solution to a wide range of concerns, including wrinkles, acne scars as well as uneven pigmentation. It can also solve annoying uneven-pore issues, besides helping your dermis attain a youthful and vibrant outlook. And if you’re looking to beat your beer belly, there’s Venus Legacy, a treatment that contours the abdomen for a flatter and more defined waistline. For more information, call 6333-4401, or head to 258 Middle Road #01-01 for a consultation.

SCHICK When it comes to shaving, most men would prefer a fuss-free variant that delivers comfort and efficiency. Despite a wide range of products on the market, the Schick Hydro 5 Groomer stands out from the crowd. For starters, it’s a 4-in-1 highperformance styling tool that promises to groom, edge, trim and hydrate throughout each shave. It’s also an effective beard trimmer that delivers both power and comfort, with the razor end possessing five blades that contribute to this experience. Available at leading supermarkets and pharmacies. For more info, go to www.schick.com.sg.

AIBI Relax your muscles and alleviate soreness with the Refa Active. Featuring ergonomic handles and two adjustable rollers, the handheld device enables the user to administer the right amount of force on various body parts. The multi-faceted roller surface maintains sure contact with the flesh and allows smooth gliding over body contours. During the massage, it also emits microcurrents – low-intensity electrical charges that closely resemble your body’s biological currents. Available at Aibi showrooms and www.aibistyle.com.

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THE BEST TIPS WE COULDN’T FIT INTO THIS ISSUE

DATA BOMB PRIMAL THREATS:

56% π Animals

60% π Public Speaking

60% π Heights

36% π Flying

26% π The Dark LOSS OF CONTROL:

68% π Death

79% π Growing Old

88% π Going Broke

OUTSMART EVERY DEMON Want to freak out your friends this Halloween? Ask them if they ever think about going bankrupt. In a survey of Americans’ fears, researchers at Chapman University found that men are most apprehensive or worried about the things they can’t control – with going broke edging out an unexpected visit from the Reaper. Heights and animals also make the list, as do random evils such as terrorist attacks, says study author Christopher Bader. Use this page to gauge how your own fears compare to what’s haunting other men. Then find out what causes you to quake so you can overcome it.

83% π Illness

68% π Job Loss

79% π Terrorist Attack

13% π Clowns

112 OC TOBER 2016

TERROR TRIGGERS, AND THE PERCENTAGE OF MEN THEY SCARE.

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

π RANDOM VIOLENCE Terrorist attacks and mass shootings unsettle us precisely because they’re so random. This explains our strange fear of evil clowns and zombies – they’re bogeymen built for chaos, Christopher says. But random doesn’t mean likely. You’ll recognise that better by turning off the tube: Men who were most fearful tended to watch dark shows like The Walking Dead or True Detective. Then exorcise your demons! A review of research from the University of Georgia found that physically active people reported up to 55 percent less anxiety than sedentary folks.

PHOTO RANGIZZZ/123RF

16% π Zombies

π LOSS OF CONTROL Most men feel that their actions can dictate their destiny, Christopher says. That’s why the concept of an uncontrollable event – like a heart attack, layoff or stock market crash – leaves them stressed and anxious, says New York City psychiatrist Dr Robert London. The 15-second fix: Close your eyes, breathe slowly, and replay a great memory as if it’s being projected on a movie screen in your mind, Dr London suggests. A 2014 Jama Internal Medicine review found that meditation can work just as well as antidepressants to keep you calm.

K. ALEISHA FETTERS

50% π Mass Shooting

π PRIMAL THREATS In primitive times, an aversion to snakes and steep cliffs may have saved us from self-extinction, says sociologist Margee Kerr, author of Scream: Chilling Adventures in the Science of Fear. Even the fear of public speaking is useful: No one wants to say something dumb and end up alienated. So caution is fine, but don’t let it rule you. Maintain perspective by tracking experiences. Write down how you feel before the daring deed and then afterwards. Over time, you’ll see that you inevitably survive – and that what you once feared, you’ve now conquered.

TEXT

RANDOM VIOLENCE:

TYPE OF FEAR


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