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BESTFOODS FORMEN Matt Damon

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HERSEX WISHLIST P. 124

HEALTHY NEWYEAR! ` StrengthenYourHeart ` SharpenYourMind ` Flu-ProofYour Body

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FEATURES / COVER STORIES

02.14 Her Sex Wish List

Make her fantasies—and yours— come true this year. BY STEVE ALMOND PAGE 124

41Secrets to Success on the Next Level Matt Damon shows you what he found. BY PETER MOORE

88Lose Your Gut! Man versus belly: You can win this fight. BY ADAM RICHMAN

92Double Your Muscle What our Olympians can teach you. BY MICHAEL EASTER

102 A Stronger Heart Easy tips, longer life. BY CINDY KUZMA

110 Healthy New Year! Don’t wish it—make it happen, starting now.

121 Get Back in Shape! Free poster, free app! BY ADAM CAMPBELL

122 10 Best Foods Your tasty 2014 menu.

136 Are You Fireproof? Escape an inferno.

Photograph by JILL P ORTMAN

BY MICHAEL PERRY


02.14

92

Nutrition

Fitness

102

Sex

50

Guy Wisdom

84

Health

EVEN MORE USEFUL STUFF...

28Blood and Guts!

Is your video game habit making you fat?

27Forge Wheels of Steel

The exercise that builds speed and stamina.

30Provide Cover

Why donning a rubber does her a solid.

58Make the Ultimate 32 48Rev Her Desire Suit Up, Cool Down Nachos

Learn how real men stack their chips.

Toss the ratty tees—wear these to the gym instead.

Actress Evangeline Lilly, on sex in the car.

75Whet Her Appetite 34Lift More, Instantly 50Ask the Girl Next

A special-occasion treat that’ll make her melt.

The simple secret is there in your hands.

This winter, power your diet with these foods.

Can your abs ace our core curriculum?

BY MATTHEW KADEY, R.D.

56Banish Your Belly Shrink your gut with a new power plan.

How do I get my girlfriend to not cook? BY MADELINE HALLER

90Heal Heartache

Overcome rejection— the smart way. BY LAURA TEDESCO

Not if you do this on Facebook.

62Jimmy the Bartender

My girlfriend is giving up booze. Do I have to, too?

66Look Professional What’s the dress code for working at home?

78Catch Her Eye

Command attention with simple style moves. BY SANDRA NYGAARD

98Bet Small, Win Big Invest in these low-risk money gambles. BY CHRIS TAYLOR

130 The Year’s Best—

22The Best Cities for Men 2014

. . . and the worst. Where does yours rank? BY JACLYN COLLETTI AND JULIE STEWART

36Boost Your D

8 Your To-Do List Winterize yourself. 12 First Word What’s your escapefrom-disaster plan? 14 Lifesavers How a nutritionist fuels his fitness.

Score more of the vital sunshine vitamin.

16 Ask Men’s Health Is my “second wind” real or imagined?

38Screw the Flu!

27 Bulletins News on health, sex, food, and fitness.

A workout that can boost your immunity.

44You’re Doing It All Wrong

This simple act can keep you from getting sick.

70Sharpen Your Mind

41 Advantage Gain your edge! 73 How to Do Everything Better Bust down a door— and install a new one!

144 The Average Guy What’s keeping you motivated?

Rethink your outlook, improve your health.

and Worst

The craziest health news of 2013. BY BILL STIEG

ON THE COVER Matt Damon, photographed by Sam Jones. Styling by Annie Jagger/ MargaretMaldonado.com, grooming by Torsten Witte/Tom Ford/ MargaretMaldonado.com, production by Carol Cohen. AG Adriano Goldschmied T-shirt, J Brand jeans.

6 MENSHEALTH.COM | January/February 2014

R A M O N A R O S A L E S ( p l a y e r), B R O C K D AV I S (h e a r t), M I KO L I M (w o m a n), B O B M A R T U S (f o o d)

84Go Ahead, Veg Out 52Save Your Back

Door

21Are You Normal?


JANUARY/FEBRUARY 2014

Your To-Do List

BOARD SILLY Elena Hight, American half-pipe hopeful.

J.I. RODALE

Founder, 1942–1971

ROBERT RODALE Chairman of the Board and CEO, 1971–1990

7

MARIA RODALE Chairman and Chief Executive Officer

SCOTT D. SCHULMAN President

F E B/ F R I Tonight is the opening ceremony of the XXII Olympic Winter Games (see page 92) in Sochi, Russia, when the world’s finest athletes shuffle into a stadium wearing designer parkas and praying they don’t have to stand around too long. Our game: counting the number of gay rights symbols among them. In your face, Putin!

JANUARY

1

W E D We know the holidays are busy, and last night was rough. So it’s okay that you haven’t downloaded Get Back in Shape, our best ever workout app. Do it now (it’s free!) and let David Jack show you how to build your new body. Only on iTunes.

12

S U N Season three of Girls begins tonight on HBO, which means more nakedness from its Rubenesque creator, Lena Dunham, and more awkward sheetclutching by the lovely Allison Williams. We’ll tune in, filled with hope for the New Year.

2

The inexplicably northern Super Bowl kicks off at 6:30 p.m., when temps flirt with the freezing mark in East Rutherford, New Jersey. Vegas has set the overunder at seven minutes into the halftime show— for when Bruno Mars’s pompadour cracks off.

14

About Last Night, with Kevin Hart, opens on V-Day. It’s a remake of a 1986 movie that was loosely based on a David Mamet play from 1974. Confused? Simplify your romantic life with the Valentine’s Day Survival Guide at MensHealth.com. FRI

8 MENSHEALTH.COM | January/February 2014

25

S AT What with the peg legs and deplorable dentition, a TV series about pirates shouldn’t be an MH pick. But we will watch Black Sails tonight and the abs-tastic actors like Tom Hopper (page 56). The network, of course: Staaarrrrrrz.

24

Thank you, Jimmy Fallon, for making us tired and sluggish tomorrow because we simply couldn’t miss your debut as host of The Tonight Show. Oh, and thank you (for real!) for being our March cover guy—the issue hits stands February 4. MON

Follow us on Twitter: @MensHealth

H a r r y H o w / G e t t y I m a g e s ( H i g h t) , T R AV I S L A D U E ( i l l u s t r a t i o n s)

FEBRUARY SUN

ARDATH RODALE CEO and Chief Inspiration Officer, 1990–2009

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


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MATT MARION Executive Editor ADAM CAMPBELL Fitness Director BILL STIEG Articles Editor DEBBIE McHUGH Senior Managing Editor JOHN McCARTHY Managing Editor BEN COURT, MIKE DARLING Senior Editors ERIC ADAMS Technology Editor TREVOR THIEME Fitness Editor ADINA STEIMAN Food and Nutrition Editor CLINT CARTER, PAUL KITA Senior Associate Editors JULIE STEWART Associate Editor MICHAEL EASTER, HANNAH McWILLIAMS Assistant Editors LILA BATTIS Editorial Assistant ABBEY LOVELL, HEATHER RISKE, JOSE SALGADO, DEMARA WHITE, ALEXIS WNUK Interns

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LEAH BONANO, MARY RINFRET Administrative Assistants STEVE BELANGER, MARK BITTMAN, OLIVER BROUDY, STEVE CALECHMAN, BOB DRURY, MATT GOULDING, T.E. HOLT, M.D., JOE KITA, CHRISTOPHER McDOUGALL, COLIN McENROE, TOM McGRATH, MARK MILLHONE, HUGH O’NEILL, CARTER OOSTERHOUSE, MICHAEL PERRY, LOU SCHULER, GIL SCHWARTZ, RICHARD SINE, BRYAN SMITH, LAURENCE ROY STAINS, GREGG STEBBEN, GRANT STODDARD, TRAVIS STORK, M.D., JIM THORNTON Contributing Editors

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© 2 0 1 3 R O DA L E I N C.


”WELCOME TO OUR WORLD”

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FIRE!

FIRST WORD

Q IT’S WINTER. YOUR FAMILY IS COZILY TUCKED AROUND THE FIREPLACE. AN EMBER ESCAPES ONTO

your acrylic rug. Before you put it out, allow me to tell you a quick story. Last March, while running errands, I noticed smoke billowing in the distance. It wasn’t particularly thick or dark, but it stood out against the clear blue sky. I didn’t think much of it until the next morning, when the front-page headline in the local paper stopped me cold. A fire had broken out in a house a few blocks from Men’s Health’s offices. Four people died, including a 16-year-old boy and his mother. A few days later I walked by the charred wreckage and was struck by the sheer...ordinariness of the scene. It was a typical small home in a typical small town, surrounded by lovely yards and lovelier neighbors, and only four blocks from the firehouse. I couldn’t help but wonder, How could this happen? Why didn’t they race out the front door? Why didn’t they jump from a window? Above all, considering that my fear of fire dates back to childhood and I seem to have passed it on to my youngest: How do I protect myself and my family? Executive editor Matt Marion knew exactly who to call for answers: Michael Perry, a longtime Men’s Health contributor and an emergency responder. Perry’s research revealed that not only do modern homes burst into flames faster than older ones do, but they also kill far more efficiently. Tighter construction and better insulation conspire to trap the intense heat inside; furnishings begin to boil, and the toxic smoke becomes highly concentrated. A few breaths will put you on the floor, where the coroner will find you. Perry also uncovered this little bombshell: In a house fire, you have only three minutes to escape. Three minutes! That means every second you spend fighting the flames or finding the cat may be the last seconds you have in this lifetime. In “Voices from the Flames,” on page 136, you’re going to meet strong, smart guys just like you. Except that when a flame ignited, they had no plan. Maybe they thought they were invincible. Maybe they thought they’d have more time. But they became victims, statistics, cautionary tales for us to learn from. Let’s honor the dead by doing just that. Oh yeah, your rug. The fibers are petroleum-based, and it’s been burning for a couple of minutes now. You have about 60 seconds to save yourself and your family. Can you do it?

WHAT WAS YOUR EMERGENCY? A fire broke out on the eighth deck of the USS George Washington. Men were trapped for 12 hours. Your instinct is to panic, but we kept our composure and worked together to get those guys to safety. NATHAN MALDONADO, VIA FACEBOOK

My car fell upside down into a river. I was unconscious for a while and woke up sitting on the ceiling. I took a deep breath and thought, Man, if you intend not to drown, you’d better calm down. I did, found the door lock, and escaped the sinking car. JULIANO TEIXEIRA, VIA FACEBOOK

DANIEL LITWIN, VIA FACEBOOK

Bill Phillips, EDITOR-IN-CHIEF @billphillipsMH

I was eating and driving and started choking. I reclined the passenger seat and pushed my chest against it, giving myself the Heimlich. It was something I had read in Men’s Health! KAMAL PIRZADA TAHIR, VIA FACEBOOK

12 MENSHEALTH.COM | January/February 2014

Photograph by SPENCER HE YFRON/Redux Pictures, grooming: Amanda Beczner

I was surfing when a wave knocked me over and a rip current held me under. I couldn’t find “up.” I reached the point where I had to accept that this was how I was going to die. An enormous calm came over me. From somewhere, one last thrust brought me to the surface.


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OUR ADVISORY BOARD

1/ BUILD BRAIN STRENGTH “I meditate for 15 minutes every day. That means sitting quietly while I focus on my breathing. It strengthens my prefrontal cortex the same way that deadlifts strengthen my hips and back. The research-supported benefits of meditation are extensive, but most important, it gives me willpower to resist my favorite nachos!”

2/ RECLAIM YOUR CONCENTRATION “I try to limit distractions like e-mail, social media, and phone so I can focus fully on the task at hand. What we call ‘multitasking’ is really rapid task switching. This often leads to errors, and it may not yield faster results— some researchers estimate that it takes 40 percent more time. I designate a block of time for each project.”

MICHAEL ROUSSELL, PH.D.

A Nutritionist’s Top Tips

2-SECOND LIFESAVERS

3/ CELEBRATE THE SMALL VICTORIES “My grandfather used to say, ‘Life is full of challenges, and when something good happens, you should pause to enjoy it.’ His advice reminds me to celebrate the small victories that lead up to larger ones. I break training cycles into fourweek blocks and set weight-loss goals at increments of 2½ percent of body weight.”

4/ FINISH STRONG WITH PROTEIN “I drink a protein shake right after my workout to aid recovery; it can increase muscle protein synthesis by 100 percent for up to 24 hours. I like Biotest’s Vanilla Metabolic Drive, a blend of slow- and fast-digesting proteins. For maximum synthesis, you need protein every four to five hours; I include lean protein at every meal.”

BE OF SOUND MIND

SCREEN YOURSELF

PAUSE FOR POWER

PRODUCE RESULTS

Hearing loss, which can start in your 20s, may play a role in cognitive decline as you age— the extra effort needed to process speech may detract from other brain functions. So don’t use earbuds with the volume past 50 percent for extended stretches. And try an app like Hearing Check; if you test poorly, see an audiologist ASAP.

Take your finger off the phone. A Washington and Lee University study reports that the more texts you send and receive in a day, the worse you may sleep. Researchers say the pressure to keep the pithy exchanges going can amp up stress. To power down mentally, put away your phone and silence alerts two hours before lights-out.

Give yourself a leg up. At the end of your next workout, do a body-weight squat, hold it... and keep holding. Your goal is two minutes. This kind of isometric exercise builds strength and improves mobility and has a low risk of injury. If two minutes is too hard, start with two 60-second sessions and rest for a minute between them.

Make fruit a friend for life. At least two daily servings (including apples, pears, and bananas) may reduce your risk of developing an often-lethal aortic aneurysm by 25 percent, according to a new Swedish study. Antioxidants in fruit may help quell aortic inflammation. Vary your fruit choices for a more potent range of antioxidants.

P. Murali Doraiswamy, M.D., professor of psychiatry, Duke University Institute for Brain Sciences

W. Christopher Winter, M.D., medical director, Martha Jefferson Sleep Medicine Center, Charlottesville, VA

BJ Gaddour, C.S.C.S., CEO, StreamFIT. com; creator, Men’s Health DeltaFIT Speed Shred DVD series

Jeffrey Blumberg, Ph.D., antioxidants lab director, Tufts USDA Human Nutrition Research Center on Aging

14 MENSHEALTH.COM | January/February 2014

I L L U S T R AT I O N B Y H E L L O V O N

P h o to g r a p h s , c l o c k w i s e f r o m to p l e f t : M a s te r f i l e (2), M a r k F o l l o n /C o r b i s , A d r i a n D e n n i s /G e t t y I m a g e s

Men who are trying to drop pounds often have a sticking point, one thing that stalls their weight loss. “I work with clients to find it,” says Michael Roussell, Ph.D., author of The Six Pillars of Nutrition and founder of the consultancy firm Naked Nutrition. “I ask them to keep a food and exercise diary for a week, and then I analyze the info.” Some guys underestimate the calories in alcohol; others don’t realize just how rapidly workday snacks or weekend indulgences add up. “What good is two extra hours of exercise if you turn around and eat junk all weekend?” Roussell asks. He’s found that whatever the bottleneck is, identifying and eliminating it will make the needle on your scale move again.

BRAIN HEALTH P. Murali Doraiswamy, M.D. David S. Liebeskind, M.D. CARDIOLOGY John Elefteriades, M.D. Prediman Krishan (P.K.) Shah, M.D. Eric J. Topol, M.D. DENTISTRY Mark S. Wolff, D.D.S., Ph.D. DERMATOLOGY Adnan Nasir, M.D., Ph.D. EMERGENCY MEDICINE Travis Stork, M.D. EXERCISE SCIENCE Alexander Koch, Ph.D., C.S.C.S. Mark Peterson, Ph.D., C.S.C.S.*D FAMILY MEDICINE Ted Epperly, M.D. GASTROENTEROLOGY Mark Welton, M.D. INTEGRATIVE MEDICINE James N. Dillard, M.D., D.C., L.Ac. MENTAL HEALTH Thomas Joiner, Ph.D. William Pollack, Ph.D. NUTRITION Alan Aragon, M.S. Jeffrey Blumberg, Ph.D., F.A.C.N., F.A.S.N., C.N.S. Michael Roussell, Ph.D. OPHTHALMOLOGY Kimberly Cockerham, M.D., F.A.C.S. SEX & RELATIONSHIPS Debby Herbenick, Ph.D., M.P.H. SLEEP MEDICINE W. Christopher Winter, M.D. SPORTS MEDICINE Nicholas A. DiNubile, M.D. Jordan D. Metzl, M.D. TRAINING Alwyn Cosgrove, C.S.C.S.*D BJ Gaddour, C.S.C.S. Bill Hartman, P.T., C.S.C.S. David Jack UROLOGY Larry I. Lipshultz, M.D. Judd W. Moul, M.D., F.A.C.S. WEIGHT LOSS David Katz, M.D., M.P.H., FACPM, F.A.C.P. Jeff S. Volek, Ph.D., R.D.


© 2013 Starwood Hotels & Resorts Worldwide, Inc. All Rights Reserved. Westin and its logo are the trademarks of Starwood Hotels & Resorts Worldwide, Inc., or its affiliates. New Balance Gear Lending is available at all Westin Hotels and Resorts on a limited basis and is subject to availability.

ROOM SERVICE T H AT G E T S Y O U O U T O F YO U R R O O M

Westin offers New Balance ® shoes, shirts and shorts to borrow as well as a complimentary bottle of water, so you can fit in your workout even if you can’t fit your gear in your suitcase. It’s just another way we help you stay fit when you are on the road. Learn more at westin.com/movewell


I see guys bring tape, bands, even lacrosse balls to the gym. Is this stuff useful? TIM, RALEIGH, NC

These oddball items just might be the missing pieces to your muscle puzzle. “A well-rounded workout requires more than just treadmills, dumbbells, machines, and barbells,” says Lee Boyce, a Toronto-based strength coach. Bring our picks to the gym and leave with fewer injuries and more strength. Goat Tape

Expand-YourHand Bands These grip strengtheners can help prevent injuries, Boyce says. Squeeze and stretch them between sets of leg exercises. $14, ironmind-store.com

We’re big fans of foam rollers for postworkout recovery. But they’re too large for some muscle knots, says Boyce. “Use a lacrosse ball to zero in on wound-up areas like hip flexors and shoulder blades.” $3, roguefitness.com

VooDoo Floss Bands These boost bloodflow and range of motion, says Men’s Health training advisor BJ Gaddour, C.S.C.S. Double-wrap your elbows or knees for the first set or two. With wrapped elbows, do 5 to 10 deep pushups; for knees, do 5 to 10 deep squats. $24, roguefitness.com

16 MENSHEALTH.COM | January/February 2014

P h o t o g r a p h b y M AT T H E W S TA C E Y, p r o p s t y l i n g : A n g e l a C a m p o s / S t o c k l a n d M a r t e l

“Taping your wrists for support can help you avoid problems when you’re lifting heavy,” says Boyce. Plus, wrapping tape around your hands can improve your grip—minus the mess of chalk. Boyce likes Goat Tape; the strong fabric and adhesive stays on and remains sticky during sweat sessions. $5, wodsuperstore.com

Lacrosse Ball


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What really happens when I get a second wind during a run? ROB, NEW LONDON, CT

Nobody knows. (Isn’t that great?) There are theories, however. One has to do with the ways we power our muscles. Ordinarily, fat and glucose fuel your muscles in a process that requires oxygen. If your energy demands outstrip your oxygen supply, your body falls back on a much less efficient anaerobic process. The second wind may happen when your oxygen intake catches up with demand. That shift to aerobic metabolism is like stomping on a gas pedal. Another theory suggests that a release of endorphins is behind your second wind. These opioid compounds are produced by your body to overcome the pain and shortness of breath that might otherwise slow you down. I like the endorphins theory because it accounts for the euphoria, or “runner’s high,” that accompanies the second wind, as well as the sensation of recovering your “wind.” In the long run, though, the cause may not matter: There’s no way to increase the effect.

wool, cashmere, or camel hair. At the same time, swap your lighter-weight cotton khakis for wool or heavier twill pants in gray or navy, Schipani says. And if you’re fit, opt for trimmer silhouettes; they’ll look better than classically cut pieces. Finish your look with soft-soled shoes, such as bucks or boots in brown, navy, or olive green.

I love onions, but I hate onion breath. Is there any trick to beating it? LARRY, NEW YORK, NY

This isn’t ordinary dragon breath. “Onions contain sulfur by-products that become absorbed into your blood,” says Vincent Mayher, D.M.D., M.A.G.D., a New Jersey dentist. “The sulfur smell gets into your lungs, which expel it as bad breath.” Start by fighting food with food: After your oniony entrée, snack on a side dish that has parsley, fennel, or mustard seeds. Studies suggest that these foods may help dilute the sulfur by-products, while chewing stimulates saliva flow. “Saliva is the mouth’s detergent,” says Dr. Mayher, because it contains natural bicarbonate to neutralize offending compounds. Drinking water can also help filter foul odors. If you’re still knocking people out, chew sugarless gum. Try Trident Strawberry Twist—research published in the International Journal of Dentistry found that strawberry gum boosts spit production faster than other flavors do.

What’s a good alternative to the default office attire of khakis and a blue shirt?

Are e-cigarettes really a safe strategy for people to use to quit smoking?

You want to cast off the business-casual uniform? First, understand how it got here. Frank Schipani, a Connecticut-based retail and wholesale menswear consultant, says the light-blue shirt became an office standard because it goes with everything. “In men’s minds, it’s a safe, flattering color to wear,” he says. But over time, “safe” can mean “boring.” Branch out with different collar styles and other neutral hues, such as gray or beige, or wear an occasional pop of color—like a yellow shirt. A few days a week, layer on a navy or gray sweater made of merino

A cigarette by any other name is still a cancer stick. “Smoking” an e-cigarette heats the nicotine inside it, producing a vapor that’s touted as nontoxic; however, researchers in Poland found that 12 products contained detectable carcinogens, including formaldehyde, toluene, and lead. Levels were lower than those in real cigarettes, but no studies to date have shown e-cigs to be clean. That’s why the FDA may be considering extending its tobacco regulations to include these pseudo-cigs (and as a result require that they carry a warning label). So are they less harmful

DENNIS, WICHITA, KS

BILL, DETROIT, MI

Percentage increase in the risk of death of people in a 12-year study who tended to suppress their emotions Source: Journal of Psychosomatic Research

I know rowing is a great workout, but it’s mindnumbing. How can I make it more fun and challenging? KARL, KNOXVILLE, TN

The problem isn’t rowing— it’s that you’re not out rowing a boat. On the water, these movements would be stimulating, but in the gym they’re stultifying. To build a V-shaped torso without losing your mind, do intervals, advises Topher Bordeau, head heavyweight rowing coach at Dartmouth College. “They spice things up and test your limits,” he says. Give this sweat-inducing interval session a try.

1

2

I have trouble keeping my back straight during pushups. Why? CORY, SEATTLE, WA

18 MENSHEALTH.COM | January/February 2014

DIRECTIONS Set the timer for 30 minutes. Warm up for five minutes, and then row as hard as you can for one minute. Go slowly for another minute. Now repeat—fast, then slow, for a minute each—until you hit the 25-minute mark. “Use the final five minutes to cool down or sob—your call,” says Bordeau.

B e t h B i s c h o f f (2)

You need more core strength, says Tony Gentilcore, C.S.C.S., cofounder of Cressey Performance in Hudson, Massachusetts. “With a weak core, you’re bound to see compensation patterns, most often a sagging lower back.” To train your spine to stay aligned, do pushups with your abs braced and glutes tightened. Do them elevated, too, by setting both hands on a pin on a squat rack; lower the pin as your form improves.


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SATISFIES

®


AM I NORMAL? I keep certain Facebook friends so I can compare my life to theirs. RYAN, NEWARK, NJ

You don’t need to go on an unfriending spree. Men like to lurk on Facebook profiles for the same reason women like to gossip, says Sam Gosling, Ph.D., a professor of psychology at the University of Texas at Austin. “We do it not only to convey information and make bonds with people we’re conversing with but also to try to establish social norms,” he says. By comparing yourself with others, you develop standards you can use to judge your own behavior. This is fine as long as it pushes you to work harder to achieve your goals, Gosling says. But if you come away feeling like a loser, maybe you aren’t clicking the “Like” button on your own life. Visit a different site—locator.apa.org—to find a therapist who can help you put your situation and the social network in perspective. NORMAL

WEIRD

than the real thing? Yes, but that isn’t saying much. It’s also unclear whether they’ll help you stop smoking or just hook you on a new delivery method: In a U.K. survey, 60 percent of e-cigarette users said they believe e-cigs are addictive. To quit smoking, try a proven strategy, such as nicotine patches or gum, or behavioral therapy. And add a dose of exertion: A Cochrane Collaboration review found that exercisers were more successful than sedentary people at kicking the habit.

My massage therapist tells me to drink a lot of water after she’s done in order to flush out the toxins released by the massage. Does this actually do anything? GORDON, LUBBOCK, TX

Nothing besides make you run to the restroom. There’s no scientific evidence that massages release toxins or even lactic acid, says JoEllen Sefton, Ph.D., A.T.C., who studies therapeutic massage at Auburn University. The idea of squeezing toxins out of muscles may have started as a way to explain massage’s benefits; despite the lack of evidence, it’s now ingrained in the profession, she says. So what does a rubdown do? Research suggests massage boosts circulation, aids postexercise muscle recovery, eases inflammation, and

encourages production of mitochondria, those cell powerhouses. It also promotes drainage of excess fluid surrounding cells, the pesky (but harmless) kind that leaves your feet swollen by the end of the day, says Sefton. Bottom line: Massages have a lot to offer, but drinking afterward isn’t critical—unless, of course, you’re thirsty.

Are antioxidants as important for my dog as they are for me? DAN, MIAMI, FL

While men and dogs differ in many ways— you can only dream about being able to lift your leg and lick—both need antioxidants. Without them to mop up damaging free radicals, you and your pup could grow old and sick early. But too many antioxidants may be as bad as too few. Studies have linked large doses of selenium and vitamin E in humans to increased risks of some diseases. Big doses can cause trouble for dogs too, promoting inflammation and possibly interfering with any medication your pooch is on, says Wendy Hauser, D.V.M., veterinarian director of the American Animal Hospital Association. Don’t comb the store for antioxidantpacked chow, and don’t give your pup supplements unless his vet prescribes them. Regular pet food can supply what he needs; ask your vet to suggest a brand.

What should I be looking for when I shop for a humidifier? ROSS, PORTLAND, ME

Depending on their specs, these machines can be either a boon or a bane for your health. Find one with a humidity meter, says Robert Naclerio, M.D., chief of otolaryngology at the University of Chicago. This lets you maintain 25 to 40 percent humidity to relieve congestion and dry skin; any higher and you invite mold to move in. Next, look for “cool mist”; warmmist models can scald you if they spill, says New York City dermatologist Neal Schultz, M.D. Finally, get a humidifier that uses ultrasonic vibrations to disperse water—the quietest, most energy-efficient method. Whatever you pick, rinse and dry the reservoir daily, and clean it with dish soap twice a week, says Dr. Schultz. “If you don’t clean out the reservoir, bacteria, viruses, and molds can start growing. Then you’ll pump them into the air and cause more harm than good,” says Dr. Naclerio. Even models touting antimicrobial materials require regular cleaning. Have a question no one else can answer? Ask at MensHealth.com/experts.

#firsttobite

®/™ trademarks © Mars, Incorporated 2013


METRO GRADES

SEATTLE, WASHINGTON

Take the Scenic Routes

2014

The Best &Worst Cities for Men IN 2008, THE MEN OF SEATTLE SUFFERED A HISTORIC LOSS: THEIR NBA SUPERSONICS

22 MENSHEALTH.COM | January/February 2014

The 10 Best

The 10 Worst

1

SEATTLE, WA

100 PHILADELPHIA, PA

2

MADISON, WI

99 DETROIT, MI

3

SAN JOSE, CA

98 ST. LOUIS, MO

4

RALEIGH, NC

97 CHARLESTON, WV

5

MINNEAPOLIS, MN

96 CLEVELAND, OH

6

PLANO, TX

95 TOLEDO, OH

7

AUSTIN, TX

94 BIRMINGHAM, AL

8

BURLINGTON, VT

93 MEMPHIS, TN

9

ST. PAUL, MN

92 JACKSON, MS

10 SAN FRANCISCO, CA

91 LOUISVILLE, KY

For full rankings and our methodology, go to MensHealth.com/metrogrades.

Illustrations by RADIO

traveled 2,000 miles to Oklahoma City and turned into the Thunder along the way. To this day, every time Kevin Durant puts up SportsCenter numbers, you can practically hear an entire city of guys smacking their foreheads. Well, here’s a stat that should finally ease the pain: This year, Seattle executed a slam dunk over 99 other cities to take the title of America’s Best City for Men. And OKC? A not-exactly-thunderous 87th place. We considered 33 criteria, covering health, fitness, and quality of life. After hours of Excel acrobatics, we had our list of all-star cities—and those that need to raise their game. —JACLYN COLLETTI AND JULIE STEWART

A city in motion stays in motion—especially when it’s full of parks and paths, says Brian Saelens, Ph.D., a professor of behavioral sciences at the University of Washington. “We have a great system of connected trails in the city, including the scenic Burke-Gilman Trail, which runs mostly along the water.” Take nature walks, runs, or rides this spring; plan your routes at americantrails.org/resources/ statetrails. Want company? Join a running or cycling club (runningintheusa.com/club or usacycling.org/clubs). Bonus benefit: “Clubs like these can advocate for more infrastructure,” Saelens says.


SEE MORE. ACHIEVE MORE. TThe new TomTom Runner GPS Watch uses easy to read, full-screen graphics to help yyou achieve your personal best time. So you can focus on your run, instead of on yyour watch. tomtom.com/sports


METRO GRADES

MADISON ON THE MOVE Pound the pavement, not your dashboard.

RALEIGH, NORTH CAROLINA

Take Her Breath Away MADISON, WISCONSIN

Avoid Congested Arteries Road rage is rare in this city. “People are surprised if a traffic jam occurs,” says F. Javier Nieto, M.D., M.P.H., Ph.D., a professor of population health sciences at the University of Wisconsin at Madison. Credit the fact that a lot of residents walk, bike, or use the Madison Metro Transit. The payoff: less stress, less air pollution, and less traffic noise— three factors that can hurt your heart, Dr. Nieto says. So walk, carpool, or take a bus. And if you get stuck in traffic, cue up Coldplay. A Dutch study found that switching to a calm tune can cut traffic tension.

Raleigh is part of NC’s Research Triangle, but it also has curves to celebrate. Of our top 10 towns, this one has the best ratio of single women to single men. If your city’s odds of amour aren’t as good, try a new bar scene. Holly Cox, Ph.D., a marriage and family therapist in Raleigh, says singles there often connect during pub runs, which involve jogging from bar to bar and drinking beer with fellow participants. It’s a zero-awkwardness way to socialize with young, fit women.

CAPITALS OF GAINS AND LOSSES Nashville has shimmied up in our rankings over the past 13 years, while Honolulu has hula’d down the list. We went looking for answers. 1

HONOLULU, HI

NASHVILLE, TN

OUR RANKING

20 40 60 80 100 2002

NASHVILLE

MINNEAPOLIS, MINNESOTA

YEAR

Adjust Your Forecast

2014

HONOLULU

Music City changed Honolulu just needs a its tune. “We’ve good kick in the pants. moved the focus from “Traditionally, we’ve blaming individuals to had low obesity rates, addressing some envi- and we still do, but I ronmental causes of think there’s been poor health,” says some complacency,” David G. Schlundt, says Jay Maddock, Ph.D., who researches Ph.D., a professor of behavioral medicine public health at the at Vanderbilt UniverUniversity of Hawaii. sity. For example, the “We haven’t had the city has upgraded its same call to action to sidewalks and added improve health that more bike paths. other cities have had.”

24 MENSHEALTH.COM | January/February 2014

SAN JOSE, CALIFORNIA

Pick a Peck of Protection We know one way to San Jose’s low cancer rates: Eat produce and lots of it. “San Jose is a melting pot of cultures that emphasize vegetables in their food,” says Toni Bloom, M.S., a dietitian and nutrition consultant in San Jose. When you dine out, try beef yaki udon at Japanese restaurants, vegetable red curry at Thai restaurants, or beef and broccoli at Chinese restaurants. These dishes are chock-full of vegetables, and a Tufts University study found them to have fewer calories than many other restaurant entrées.

No matter how low the temperature plummets or how high the snow piles here, folks in this town have some of the best mental health in the country. Todd Mehlhoff, Psy.D., a psychologist based in Minneapolis, says the men may stay positive precisely because the city doesn’t have a more temperate climate. When winter is over or summer begins, you know it. “Big changes in the season are a reset for Mother Nature and for all of us,” he says. You don’t need to go from snowbound to sweltering to replicate the effect. When seasons change, switch up your routine with a new activity and see your mood improve.


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BLAST OFF! Use strength training to take your running and cycling to new heights.

PH OTO G R A PH S BY V I CTO R PR A D O

LIFT INTO HIGH GEAR

Strength and speed may go hand in hand: Lifting heavier could be the secret to running and cycling faster and longer, according to a review from Norway. That’s because strength training may delay the activation of your less-efficient muscle fibers while also improving your muscles’ overall efficiency and resistance to fatigue. “Do 3 sets of 10 reps of split jumps once a week,” says Men’s Health training advisor Bill Hartman, P.T., C.S.C.S. “And in another workout, do a heavy lift. Runners should complete 5 sets of 3 to 5 reps of deadlifts, while cyclists should perform the same number of barbell squats.”

January/February 2014 | MENSHEALTH.COM 27


Weight-Loss Wiring

ON OUR RADAR

Worms could help you wriggle into a smaller pair of pants someday. Scientists at the Scripps Research Institute recently found that special brain cells in roundworms called URX neurons, which are sensitive to the hormone serotonin, control the release of a hormone that boosts production of a fat-burning gut enzyme. If researchers can figure out how to stimulate the activity of similar brain circuitry in humans, they may be able to develop new weight-loss drugs, says study author Supriya Srinivasan, Ph.D.

Of people who avoid gluten, percentage who do so to aid weight loss (even though no research proves that it helps) Source: Mintel

Grand Heft Auto

Chain-sawing pedestrians may make you fat even if you don’t eat them. Playing violent video games like Grand Theft Auto can increase your appetite, according to research from the U.K. Men who played the gory classic felt significantly less full during the hour after a meal than those who played FIFA Soccer. Violent games may distract your mind from its perceptions of fullness, the researchers say. Keep food out of reach to reduce temptation, says Elizabeth Lyons, Ph.D., M.P.H., of the University of Texas Medical Branch, who studies gaming behavior.

Excuses, Excuses

Do you snack like a fat guy? In a study in the Journal of Human Nutrition and Dietetics, overweight and obese people selected unhealthy foods for 79 percent of their snacks and ate them because...

55%

49%

23%

22%

19%

IT SMELLED & LOOKED TEMPTING

I WAS FEELING HUNGRY

I NEEDED THE ENERGY

I MIGHT BE HUNGRY LATER

I WAS FEELING FED UP

19%

19%

18%

15%

10%

SOMEONE NEEDED COMPANY

I WAS THINKING OF FOOD

I USUALLY EAT AT THIS TIME

I WAS FEELING BORED

I WAS STRESSED

Answers total more than 100 percent because participants could provide more than one answer.

28 MENSHEALTH.COM | January/February 2014

TRY THE NEW GUT CHECK

ASLEEP AT THE CART

For up-to-the-minute weight-loss news and tips, go to news. MensHealth.com.

Don’t shop on an empty stomach? How about don’t shop sleepy: You’re more likely to purchase high-calorie grub if you’re tired, a Swedish study reports. Sleep-deprived men bought an average of 1,319 more calories’ worth of food than wellrested guys did. Why? After a poor night’s sleep, your stomach produces extra ghrelin, an appetite hormone that can make food seem more appealing, says study author Christian Benedict, Ph.D.

Even a slim guy can harbor lethal lard. Now new research from the U.K. confirms that an algorithm developed last year by U.S. researchers can help you spot deadly visceral fat. A Body Shape Index, or ABSI, is a better predictor of a person’s risk of early death than other bellyfat measurements, such as waist-to-hip or waist-to-height ratios. ABSI takes into account how large your waistline should be relative to your height and weight by “dividing the actual waist measurement by the expected one,” says study author David Boniface, M.Sc. Calculate yours: Go to absi-calc.appspot.com.

E D I T E D B Y J U L I E S T E WA R T

A l l b u l l e t i n s: J U S T I N P E R V O R S E ( i l l u s t r a t i o n s) , M a t t Vo h r/ H a l l e y R e s o u r c e s (f o o d s t y l i n g) , A n g e l a C a m p o s / S t o c k l a n d M a r t e l ( p r o p s t y l i n g) , C h u c k J e n s e n / M a r k E d w a r d (g r o o m i n g)

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ROCK THE RUBBER Stop bad bacteria from blooming in her garden.

WHY SHE STRAYS

If you think it’s boredom in bed that makes women go extracurricular, you may be wrong: A study in the Journal of Sex Research found no significant link between sexual frequency or dissatisfaction and cheating. In fact, women often stray because of poor communication. Or they may simply be unhappy with the relationship. So know the red flags: Negative communication, like name calling or bringing up past conflicts, can indicate a lack of mutual respect in the relationship, a situation that can worsen over time, says study author Amanda Shaw, M.A., of the University of Rochester.

Come Clean

Wearing protection brings benefits beyond the obvious ones: Condoms can promote vaginal health, a study from China reveals. Women with condom-using partners had higher levels of Lactobacilli in their vaginas than those who used IUDs. Lactobacilli are healthy bacteria that defend against various infections, including STIs, says Mary Jane Minkin, M.D., of the Yale School of Medicine. By preventing semen from reaching the vagina, a condom helps maintain a healthier pH level, so the good bacteria can thrive. That can reduce her odds of contracting gonorrhea and chlamydia—and yours as a result.

35 Percentage of men who reported that they were satisfied when asked about the size of their penis Source: The Journal of Sexual Medicine

30 MENSHEALTH.COM | January/February 2014

STRIKE A MATCH

Branding Your Relationship ON OUR RADAR

That new-leather smell may not be the only reason your girlfriend loves her Prada tote. Other women may view your relationship as more committed (and be less inclined to pursue you) if your mate is sporting pricey designer brands, according to a series of studies from the University of Minnesota. Luxury products may signal that a man is investing heavily in his partner and is therefore more devoted to her, says study author Vladas Griskevicius, Ph.D.

For up-to-the-minute sex news and tips, go to news. MensHealth.com.

Ready to find your soul mate online? Pay attention to the language in her profile. According to new research in the journal Evolutionary Psychology, a woman who writes mainly about herself in her online dating profile is more likely to want a casual fling. On the other hand, a woman who dwells on her perfect match is invested in the search process and thinking long-term, says study author Cari Goetz, Ph.D.(c), of the University of Texas. If you’re on the hunt for a keeper, look for the buzzwords: Listing potential mate qualities, such as “loyal” or “good listener,” can indicate that she’s after something serious. EDITED BY MADELINE HALLER


Watch your figure. 49 PISTACHIOS · 160 calories · 6 grams protein · 3 grams fiber

Watch your backside. 13 FLAVORED TORTILLA CHIPS · 160 calories · 2 grams protein · 1 gram fiber

The next time you’re ready to do some serious snackin’, stop and do the math. The figures show that for the same amount of calories, you get more pistachios than flavored tortilla chips. Plus, pistachios are nutritious and heart-friendly. Plus, they’re naturally trans fat and cholesterol free. Plus, they’re packed with protein and fiber. Suddenly, the numbers start looking pretty good. Just like your backside. Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, such as pistachios, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. See nutrition information for fat content. ©2013 Paramount Farms International LLC. All rights reserved. WONDERFUL, GET CRACKIN’, the Package Design and accompanying logos are registered trademarks of Paramount Farms International LLC. WP10221


LOOK AND FEEL GREAT Lululemon poly mix (green), Rapha wool blend (black, red).

HIT YOUR FASTEST TIME

Want to bag a personal best? For faster race times, keep your stride length consistent. Researchers at UC Davis who studied ultramarathoners found that the top finishers were able to maintain their long strides from start to finish. “Stride length typically shortens when you become tired, and there are two ways to maintain it,” says Budd Coates, M.S., author of Running on Air. “Lose fat so you won’t fatigue as quickly, or build endurance with weekly tempo runs [maintaining a fast pace for a specific distance] and longer intervals [think 800 yards].”

Ace of Base Layer

Take some of the discomfort out of sweaty workouts. A thinner polyester or wool blend wicks away sweat more efficiently than cotton or 100 percent wool does, a Swiss study reveals. Your move: Upgrade to T-shirts, jerseys, and lined shorts made with thin Coolmax or woolpolyester blends.

THE JAPANESE TRAINING TOOL

Fitness has a new formula: The four-minute Tabata drill—20 seconds of intense effort, 10 seconds of rest, repeat—can deliver big cardio benefits, according to a report from the American Council on Exercise. People who did 20 minutes of calisthenics using this 20/10 protocol from Japan achieved 86 percent of their maximum heart rate and burned 15 calories a minute, on average. Try it: Pick four moves, such as the pushup, split squat, burpee, and jumping jack. Do the first exercise for 20 seconds, rest 10 seconds, and repeat. Then move on to the next exercise. Once you’ve finished all four, rest for one minute. Repeat for a total of four rounds.

80 For up-to-the-second cardio news and tips, go to news. MensHealth.com.

32 MENSHEALTH.COM | January/February 2014

Percentage of competitor injuries in the FIS Ski World Cup over four years that involved turning

Source: Scandinavian Journal of Medicine & Science in Sports

Exercise Your Mind ON OUR RADAR

During endurance exercise, your muscles release a protein that stimulates genes linked to better cognitive function. That protein, called irisin, was recently isolated by scientists at the Dana-Farber Cancer Institute, who administered it to sedentary mice. The result? Genes promoting the rodents’ brain health turned on. The finding may open the door to human gene therapies, so one day you may enjoy the mental benefits of training without the effort. Until then, release irisin by working out regularly for at least 30 minutes. EDITED BY MICHAEL E ASTER


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70

ON OUR RADAR

Percentage decline in lifters’ form when they performed an exercise at an increased speed

Source: Journal of Strength and Conditioning Research

How Katy Perry May Make You Stronger

Maybe all that terrible teen pop your gym plays isn’t so bad after all. Previous studies have shown that music can help your workout, but it turns out that any kind of upbeat music can boost exercise performance. In a study from Missouri State University, researchers found no difference in strength between lifters who listened to typical gym music and those who listened to tunes they’d picked out themselves.

SECONDS HELPING

Become stronger in less time: Two minutes might be the perfect amount of rest time between sets, according to joint research from the United States and Brazil. During a heavy bench-press workout, men who rested for two minutes between sets performed just as well as guys who rested for five minutes. “With two minutes of rest, the muscle fibers that help you lift heavy loads have recovered about as much as they would have with a longer period,” says Men’s Health training advisor BJ Gaddour. “So you’ll perform similarly but won’t waste time.”

CANCEL YOUR CABLE

Make a Power Grab

Here’s a plan you can stick to: According to scientists at the University of Alabama, using a grip enhancer could help you pump out more pullups. “When we had rock climbers chalk up their hands, they did 3 to 5 more reps compared with when they didn’t use chalk,” says Nick Bacon, Ph.D., lead author of the study. “Chalk soaks up sweat, and if you have sweaty hands, you have to ‘overgrip’ the bar to prevent slippage. That can cause your muscles to tire much more quickly.” If your gym doesn’t allow chalk, see Ask Men’s Health in this issue for an equally grippy solution. 34 MENSHEALTH.COM | January/February 2014

For up-to-the-minute muscle news and tips, go to news. MensHealth.com.

Think twice before you jump on that exercise contraption. Researchers at the University of South Carolina found that men who train with free weights are less likely to have lower-back pain than those who use weighttraining machines. “With machines, you don’t have to stabilize your core to do the exercise,” says Mike Reinold, P.T., C.S.C.S., of Champion PT and Performance in Boston. “Strength without core stability can overload your back and lead to pain.” Focus on moves in which your back isn’t supported—pushups instead of bench presses, or standing dumbbell shoulder presses instead of using the shoulder press machine. EDITED BY MICHAEL E ASTER


S T E A LT H H E A LT H F O O D

Peppadew Peppers

Why They’re Healthy Just a third of a cup of these crunchy pickled peppers packs nearly half of your daily recommended intake of vitamin C. Like roasted red peppers, they deliver a good deal of flavor for surprisingly few calories (a mere 34 per serving) and can lend a sweet, subtle heat to a wide variety of foods.

Cristal Clear

How to Eat Them You’ll find Peppadews alongside olives at many supermarket antipasti bars, but you can also buy them jarred. Snack on them straight, or slice them up to use in sandwiches or pasta or as a pizza topping. You can also stuff these bite-size peppers with fresh goat cheese to serve with drinks.

ON OUR RADAR

Sure, too many New Year’s toasts can make you fuzzy, but in the long run, Champagne may help you stay sharp. In a British study, rats that consumed a daily dose of bubbly for six weeks showed a 35 percent improvement in spatial memory tests. Plus, their levels of memory-boosting proteins rose by 200 percent. Champagne supplies phenolic acids, compounds that regulate those proteins. The effect on humans is unknown, but the scientists suggest that three glasses a week may improve attention.

19

Percentage of protein powders tested that failed to match the amounts listed on the nutrition panel Source: Consumer Lab

SLAM DUNK

D LIGHT For a tasty raw salad, use thinly sliced mushrooms.

The Sunshine Substitute

36 MENSHEALTH.COM | January/February 2014

For up-to-the-minute nutrition news and tips, go to news. MensHealth.com.

CRUNCH YOUR NUMBERS

Nibble your way to better health: Brazil nuts can help your cholesterol profile, say researchers in (where else?) Brazil. After healthy adults ate just four of the nuts in a sitting, their LDL (bad) levels dipped and their HDL (good) levels rose—and the benefit lasted up to 30 days. Brazil nuts are a rich source of selenium, which may block cholesterol oxidation, improving your lipid profile. To reap the benefits, eat four Brazil nuts at least once a month, the study author says.

EDITED BY HANNAH McWILLIAMS

C a l a m i t y J a n e /A l a m y ( p e p p e r s)

Score one for the sun. Exposing button mushrooms to sunlight can fortify them with bone-strengthening, immunity-boosting vitamin D. Scientists in Australia have discovered that mushrooms, like humans, produce vitamin D in response to sunlight; however, indoor storage and packaging limits that exposure. The solution? Set out a single layer of mushrooms in direct sun for an hour. Just three sun-soaked mushrooms provide an entire day’s RDA of vitamin D, which is especially useful in winter when we tend to be low in the sunlight-supplied vitamin. Just be sure to sauté them in olive oil or drizzle them with dressing to help your body absorb the fat-soluble nutrient.

This Valentine’s Day, score extra points and bonus antioxidants: Pairing strawberries with chocolate boosts the nutritional value of both. In a Brigham Young University study, berries dunked in dark chocolate (88 percent cacao) boasted an antioxidant content that exceeded the sum of antioxidants from the individual ingredients. The researchers say certain antioxidants react synergistically with each other, creating additional diseasefighting power. But be sure to seek out highcacao chocolate; strawberries dipped in 54 percent cacao dark chocolate failed to produce the effect. For an easy berry-dipping guide, check out How to Do Everything Better in this issue.


STRENGTH

CONDITIONING?

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GO TO THE MAT FOR HEALTH

Fend off the flu by making pretzels: Practicing yoga can strengthen your immune system, say scientists in Japan. After a 90-minute yoga session, people had nearly double their usual concentration of salivary beta-defensin 2, a peptide that attacks microbes. Study author Nobuhiko Eda, Ph.D., says the relaxation provided by yoga probably lowers production of the hormone cortisol, which then triggers the release of beta-defensin 2. And a separate study from India found that even 35 minutes of yoga a day can curb spikes in cortisol. Try some poses: Go to MensHealth.com/yoga.

The Healthiest Time to Exercise

Good things come to those who wait to work out. Hitting the gym in the evening may produce bigger heart benefits than sweating in the a.m., according to new research from China. People who regularly worked out after 6 p.m. were 19 percent less likely to develop heart disease than those who usually exercised before 8 in the morning. One theory is that the endothelial tissue that helps blood vessels dilate and contract may not respond as well in the morning to exercise-related changes in bloodflow. Schedule four evening workouts a week, the frequency shown in the study to confer the greatest cardiovascular protection.

7

Increase (in mg/dl) in LDL (bad) cholesterol in winter vs. summer in a sample of primary-care patients Source: State University of Campinas, Brazil

38 MENSHEALTH.COM | January/February 2014

THE FAST WAY TO WAKE UP

High-Altitude Healing ON OUR RADAR

There’s a new front in the war on prostate cancer: the Himalayas. A Japanese study suggests that apocynin, a compound derived from an herb native to this Asian mountain range, may help guard your gland. Prostate tumors in mice given apocynin in their drinking water were slower to grow and spread than tumors in mice given none. Apocynin may suppress formation of blood vessels that promote the growth of tumors, the scientists say.

For up-to-the-minute health news and tips, go to news. MensHealth.com.

Shine a light through your morning fog. A new Swedish study suggests that looking at your smartphone can help jolt you awake. People exposed to an hour of blue light—a form of the light emitted from phones and tablets— performed faster on a visual test of reaction times than those given 240 milligrams of caffeine (the equivalent of two to three cups of coffee). The reason: Exposing your retinas to blue light seems to rouse brain regions that affect alertness and cognitive function. Looking at the screen of your phone or tablet in the morning may have a similar but less intense effect, says study author C. Martyn Beaven, Ph.D. E D I T E D B Y J U L I E S T E WA R T


Allergic Asthma can have a way of making a little kitten

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Is allergic asthma threatening you? If triggers like dust mites and pet dander put you at risk for a serious attack, you could have allergic asthma. There’s one way to find out for sure. Ask your doctor about getting tested for allergic asthma. Then ask what you can do about it. Talk to your doctor about ALLERGIC ASTHMA

/roar © 2013 Genentech, Inc. and Novartis Pharmaceuticals Corporation. XOL0002066001 11/13 Printed in USA.


A DV E RT I S E ME NT

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YOUR EDGE—IN EVERY THING! EDITED BY CLINT CARTER

41

“If you nudge the system a little bit, you can provoke big changes.” —GARY WHITE, FOUNDER (WITH MATT DAMON) OF WATER.ORG

Matt Damon P. 42

PH OTO G R A PH S BY S A M J O N ES


Matt Damon

Catch Your Next Wave You’ve had some successes in life. So has Matt Damon. The important question is: Once you’ve helped yourself, who’s next? BY PETER MOORE

all_credit _ gut ter-lef t

42 MENSHEALTH.COM | January/February 2014


WATER, WATER Everywhere Matt Damon goes, he tries to improve access to it.

WE’RE IN KODUKKUR, A DIRT-TRACK TOWN IN SOUTHEAST INDIA.

The entire village of 468 families is celebrating because 15 of those families have recently installed pit toilets. Party! Even the cattle (plentiful) in the streets seem pumped. The emcee at a welcome ceremony is noting the visiting dignitaries lined up in plastic chairs in the town square. The guy ticks off the list and then pauses over a name that is evidently unfamiliar to him. Squeezing the paper in his hand and concentrating hard, he spits it out. “And welcome to...Matt da-MAN!” There’s a smattering of applause in response to a shy wave from this Matt guy. The citizens have as much idea of Damon’s identity as Jason Bourne did of his own after the CIA wiped his mind. Da-Man himself, with a twinkle, catches my eye, mischievously. That’s right, baby, I’m da Man. In town after town on our India tour, meeting after meeting, he humbly, graciously yields the floor to Gary White; the two are partners in a global water, sanitation, and microfinance group called Water.org. White is a towering figure in the water realm, and Damon is the high-profile rainmaker for the cause. After White absorbs the praise and attention at these meetings, Damon follows up quietly with, “...and I’m Matt.” That’s all, just Matt. On this road show, he’s best supporting actor. As you might expect, he’s really good at it. And though he’s unpronounceable in Kodukkur, Damon needs no introduction to anyone who has been going to the movies since, say, January 9, 1998. That’s when Good Will Hunting introduced the A-list bromance—in the persons of Damon and his pal Ben Affleck—to the waiting world. Damon’s franchise-defining roles in the Bourne and Oceans series, where vulnerability humanized his killer mien, made him da man for our age. And he was one star who didn’t trash hotel rooms, explode over creative differences, or boink the B-list roster. (Unless you choose to believe B+ lister Sarah Silverman, that is. Google their names together.) Damon is the father of four daughters and husband of a nonceleb wife, and his recent work—the fracking fable Promised Land and the affordable-health-care sci-fantasia Elysium— delivers a not-so-hidden message by the time the credits roll. That message is part of who he is now. He wouldn’t complain if you saw his next movie, The Monuments Men, directed by his kids’ Uncle George (Clooney), about art hunters retrieving Nazi loot. But the cineplex is a world away from this thirsty corner of India. It ain’t a movie set. THE WATER.ORG VAN JOUNCES DOWN THE BACK ROADS OF

southern India as we look for water spigots to turn on and toilets to dig. At one point between here and there, we become aware of a mosquito buzzing about the passenger compartment. This sets off a wave of swatting and anxiety, the likes of which are unknown at your backyard picnic. In these parts, any of these little buggers might be malarial, so a bite could conceivably kill. That’s Water.org’s battlefield, and it’s littered with casualties. The simple things we take for granted—clean


Matt Damon

REASONS TO SMILE Children in a town southwest of Chennai thank Damon and Gary White for the water.

IF A BEAR CRAPS IN THE WOODS, IT’S SIMPLY

fulfilling its destiny. When someone in India does it, it’s called open defecation, and it means that every day, the subcontinent is covered with a new and very dangerous layer of filth. During another one of our site visits, a ruralimprovement organization takes us through a potty-related PowerPoint presentation. The format is painful enough in its own right, but the reality up on that screen is harrowing. Literally, on that screen. Newly aware that some

626 million Indian people practice open defecation, I watch as a fly walks across the images and then visits the rims of our water glasses. The H2O probably cost our hosts plenty; my Water.org contacts guesstimate that people in these little villages are spending as much as a quarter of their income on clean water. That’s even more than a Milwaukee man spends on beer, for cripes’ sake. But here in India, money is only one aspect of the cost when you also consider that (a) water is women’s work and (b) the water sources are unreliable—wells run dry, and tanker trucks might not run at all. A mother, or her daughter, or Gramma-ji if she’s mobile, will hoof it, and forgo whatever else she might be doing, in order to bring home a plastic jug of life’s vital essence. So here I am, in the meeting, tracking the fly’s progress and avoiding the water glasses entirely. Make mine a Pepsi, please. Yes, pop is provided on the table. In this hot country, I relish mine. And I appreciate it too. In 2011, PepsiCo gave Water.org an $8 million grant for five years so that more citizens around the world might have access to drinks that won’t weaken or kill them. The company’s CEO, Indra

1 / SUDS THEM UP

YES, YOU SUCK AT HAND WASHING

Research reveals that only half of guys wash their hands with soap. The World Health Organization explains how to do it right.

44 MENSHEALTH.COM | January/February 2014

Wet your hands under running water and then douse them with enough soap to completely cover their entire surface. Rub your hands together, palm to palm.

2 / WATCH YOUR BACK

Move your right hand, palm down, over the back of your left hand and rub with laced fingers. Now switch and repeat with your left hand atop your right.

3 / FINGER IT OUT

Lace your fingers and rub up and down. Place the tops of your fingers against the opposite palms and scrub to work the lather under your fingernails.

Nooyi, was born in Chennai (formerly Madras), and she knows from thirst. She has bought into the Damon-White vision of microfinance: small loans to little people to produce big results. At one point Gary White lays it all out for me: “The crux of it for Water.org is providing loans to purchase a water connection, a water tank for pressure, toilets for individual families. The loan is small, but the implication is big. It means you’re going to maintain the equipment yourself, and that you’re literally invested in it. We’re trying to jumpstart the market for these sorts of loans. It’s an economic model, not a justice model, though the latter works as well.” They both work, in fact: The loans are repaid at a 99 percent rate. Turns out the desperately poor are a good investment for lots of reasons. IF THIS WERE A DOCUMENTARY, IT MIGHT NOW

cut to the “when Matt met Gary” part. Damon’s friendships are fundamental to who he is and who he hopes to become. Ten minutes after I met him, over breakfast with the Water.org team in Chennai, he is telling me stories of his RV ride out to L.A. with Ben Affleck to film one of his pre-Hunting roles. If success is for social

4 / GIVE A THUMBS-UP

Grasp your left thumb with your right palm and rub, rotating as if you were turning a key in its ignition; repeat with your right thumb in your left palm.

5 / TAKE THESE TIPS

Tightly clasp your fingers together and circle your right fingertips against your left palm; repeat with your left fingertips against your right palm.

6 / DRY RIGHT

Rinse with water and dry with a paper towel; a study from Australia found paper to be more effective than hot air for eliminating bacteria. —ABBEY LOVELL

I l l u s t r a t i o n s b y M A T T L E H M A N ; P r a v e e n S u n d a r a m f o r W a t e r . o r g ( c h i l d r e n ) ; s t y l i n g : A n n i e J a g g e r / M a r g a r e t M a l d o n a d o . c o m , g r o o m i n g : To r s t e n W i t t e / To m F o r d / M a r g a r e t M a l d o n a d o . c o m , p r o p s t y l i n g : M a t t h e w R i c h a r d D a v i d s o n , p r o d u c t i o n : C a r o l C o h e n

water, a john with awesome reading material— are lacking here. And that’s a major threat to life, liberty, and the pursuit of happiness on three continents. As Damon says of his own wakeup call: “I had the problem a lot of people in the West have. It didn’t make sense to me. All our kids get diarrhea. But the idea that that could be life-threatening...you’ve got to get people to understand that it’s an issue.” On the UN website unwater.org, the bar is set at 783 million people without access to clean water, and 2.5 billion without a proper pot to piss in. Of course, nobody puts the “numb” in numbers like the UN does. Two and a half billion isn’t real for me, either. But “one” is. As in one little girl in Kodukkur who beams a brilliant smile at me, shakes my hand, and flashes her brown eyes, one of which is clearly afflicted with pinkeye. It’s an infection that can happen when feces travel from bottom to hand to eye. On our way out of town, I bathe in hand sanitizer up to my elbows. Our circus rolls on, and the girl stays—in a town with 15 toilets for 1,500 citizens. Conjunctivitis is the least of her worries going forward. If she doesn’t have clean water to drink or a safe place to poop, she’s at risk for problems ranging from reduced economic prospects to gang rape. And that makes it imperative for one highprofile father of four to do something, anything, to help prevent them if he can.


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Matt Damon

WHO’S YOUR AFFLECK? Matt and Ben. Kanye and Jay-Z. Your best buddy is your chief supporter and someone who can make you feel healthier, according to a study in the American Journal of Health Promotion. Here’s how to make the most of friendship.

IF YOU CAN’T HELP PEOPLE, THEN WHAT IS THE POINT OF BEING SUCCESSFUL?

46 MENSHEALTH.COM | January/February 2014

OKAY, MAYBE YOU SHOULD ASK HIM

TELL HIM WHEN HE’S MESSING UP

SOMETIMES YOU CAN BE THE ROCK

A man’s need to share isn’t as strong as a woman’s is, a study in the Journal of Social and Personal Relationships found. “Men often prefer being around guys because they don’t need to share how they feel,” says Geoffrey Greif, Ph.D., of the University of Maryland School of Social Work. If your bud is tightlipped, back off.

Gaddafi’s kids, and they really like him. Lionel Richie is a nice guy. So he called [the Libyans] and said, ÔThis is on the up-and-up. This guy’s making a documentary.’ And we made it across the border. It was the weirdest call of my life.Ó But you see the point. He made the callÑand the connectionsÑand the film was made. So tell us, Matt, how did you meet Gary White, your partner in Water.org? ÒWell, there’s this great club scene in Kansas City,Ó he says, flashing that smile and conjuring a wild gay disco scene reminiscent of his recent role as Liberace’s boy toy in Behind the Candelabra. ÒI was researching my role. I don’t know what Gary was doing there.Ó Better leave it to Gary to tell the story. It did have a lot to do with a big club scene, though the party was thrown by Bill Clinton, not some flamboyant KC nightlife impresario. White is an engineer by training but had his ÒahaÓ moment on his first trip outside the U.S. as he watched a little girl collect water from contaminated drums in Guatemala City. Working with Catholic Charities, he would spend 20 years digging wells and improving access so she and her daughters would have better options one day. CONTINUED ON PAGE 142

You don’t have to accept everything your friend does, says Greif. “Friendship also means that you ask him to question what he’s doing.” Greif says it will strengthen the friendship. “Ask, ‘Should I let you know when I think you’re getting into trouble, or just keep my mouth shut?’ It’s his choice.”

But only if he wants to share. In researching his book Buddy System: Understanding Male Friendships, Greif found that guys think mutual trust and understanding are the most important aspects of friendship. So make sure your friend knows that you won’t spill secrets he does tell you.

“Men are much more confident in life when they recognize that they have someone around they can trust to have their back,” Greif says. Provide stability and you’ll receive it in return. “Your friendships should allow you to try new things because you can count on support,” says Greif. —A.L.

R R L pants and D o lc e and G abbana T- shir t

animals, then Damon and Affleck are exhibits A and B. At this point you might want to ask yourself which of your friends is now going through his Gigli moment and about to progress to Argo. Can you help him? Can he help you? Damon has a gift for collaboration. During a quiet moment on the India trip, he launches into the tale of another bromantic saga, this one involving college friends, Muammar Gaddafi, and Lionel Richie. After his pal Bono turned him on to water as an issue, he began work on a documentary called Running the Sahara. Not much water there, which those runners discovered. Damon hooked up with college pals for the effort, but it required some extraordinary networking to secure clearance to cross borders. They visited the Libyan embassy in D.C., and a bureaucrat there pulled out a map. But this being Libya, no borders were drawn on it. Why hem yourself in by acknowledging where Niger stops and Libya begins? Matt recalls, ÒWe were like, ÔAre you asking us where the border of your own country is?’ So we got in touch with this high-powered international lawyer, and he goes, ÔYou gotta call Lionel Richie.’ Richie performed at a party thrown by one of

DON’T ASK HIM HOW HE FEELS


TOW. HAUL. BUILD ANYTHING. toyota.com/tundra

Prototype shown with options. Production model may vary. Š2013 Toyota Motor Sales, U.S.A., Inc.


Women

Four things you need to know about women, according to

Evangeline Lilly A chilly winter day is the best time to get her hot and bothered.

One unexpected gift means more than lots of holiday presents. “If my guy came home with a gift and there was no holiday or reason for it—he just got it because it made him think of me—that is romantic. It says he cares enough to make an effort when he’s not being told to.” Your iPhone ruins the mood. “All couples should have a ‘no electronics in bed’ rule. The minute you bring phones, laptops, and TVs to bed, your sex life goes to nil. If entertainment is available 24-7, you’ll miss out on that moment where you go, ‘What are we gonna do?’ I don’t know, let’s have sex.” She judges you by the appearance of your apartment.

EVANGELINE, LOST AND FOUND

Since the close of her role as Kate on Lost, Evangeline Lilly is focusing on her other gigs—writing and environmentalism. “There’s a kind of stigma that comes along with being an actress... like, shut up and sit down, just be a pretty face,” says Lilly. “It’s nice to be engaging in an intelligent way.” Catch her on the big screen now in The Hobbit: The Desolation of Smaug as Tauriel, a role she’ll reprise in the trilogy’s finale later this year. 48 MENSHEALTH.COM | January/February 2014

“Your house doesn’t have to be spotless, but if it’s a pigsty, she’s going to want to get out of Dodge. Start with some Febreze. Make sure there are no signs of the last woman hanging around. And turn off the TV. Remember what I said about electronics in bed? It’s such a red flag.”

P H O T O G R A P H B Y P E G GY S I R O TA

S t y l i n g: J ac q u e l i n e A zr i a , h a i r : S a s c h a B re u e r/ We l l a H a i r C ar e/S t a r wo r k s A r t i s ts , m a ke u p: L i s a S to r ey/ T h e Wa l l G r o u p, m a n i c u r e: L isa J ac h n o/ L ab n a i ls/A im A r tis ts; B e c & B r i d g e t an k , E re s b ik in i b o t to m

“Take her tobogganing. When you’re done, crank up the heat in the car and have a picnic. Car picnics can lead to car sex, and the number one thing you should do when it’s cold and you’re falling in love is have sex.”


N E V E R H U R T. N E V E R F A L L O U T.

#n e v e r s t o p


Be a Gentleman: Refill the TP

Women

Women cite an empty toilet paper roll as their number one bathroom pet peeve, worse even than dirty sinks and toilets. Source: 2013 Roto-Rooter Study

My girlfriend has been nagging me to take the password off my cell. I have nothing to hide, but I don’t want to. Should I? JACK, ROCHESTER, NY

My girlfriend says I’m lousy at “opening up,” but I think I’m a good communicator. What is she really looking for? ARNOLD, LEXINGTON, KY

Can I ask my fiancée to not help me cook? She’s clueless and just gets in my way. THOMAS, SAN DIEGO, CA

Here’s the deal: She knows she’s not great in the kitchen. But she wants to spend time with you and maybe even hone her skills. In any case, kicking her out is a bad idea. She’ll feel rejected, and you’ll look like a jerk. You want to cook every meal, every day, for your entire marriage? No? Then learn how to cook with her as a team. Hey— nobody ever said “for better or worse” would taste good. 50 MENSHEALTH.COM | January/February 2014

In a word? Emotion. Men tend to say what they think, but your girl wants to know how you feel—especially how you feel about her. So don’t say you think things are “going well.” Say you feel happy when you think about her. Or talk about being excited, nervous, even scared—whatever’s in your gut at the moment. Expressing your vulnerability will give her a better sense of your mental state and help you two grow closer.

ALEX, KNOXVILLE, TN

Usually when a woman stops you from going south, it’s because she feels stressed. Maybe she’s worried about how she tastes or smells that day, or maybe she thinks she’ll take too long to reach orgasm. Try again during a weekend at her place, where she’s more likely to be relaxed and freshly showered. Warm her up with a massage (see how at right), and gently kiss your way south. If she resists this time, move on, but ask her about it afterward. Just say you want to learn her preferences so you don’t make her uncomfortable in the moment.

I’m thinking about proposing to my girl on Valentine’s Day. Is that a good idea?

Give Her a Sensual Massage Light a candle, play some soft music, and show her what your hands can do.

ADD OIL Use a palmful, says Jovanni Pratt, lead therapist at the Ciel Spa in Beverly Hills. And warm it in your hands before you begin.

WARM UP With an open hand, go from her shoulders to the small of her back. Keep the pressure light until her skin becomes pink.

TIM, ATLANTA, GA

Don’t do it! A V-Day proposal is a total cliché. Women want to cherish the memory of a proposal forever, so you’re better off popping the question on a day that has special meaning only to you two. Try the anniversary of the day you met or of your first kiss. And then think of February 14 as you always have: a sweet bonus to your love life.

Follow Madeline on Facebook at MHGirlNextDoor, and on Twitter at @MHGirlNextDoor.

ZERO IN Work out knots with your thumb. Then use the heel of your hand to gently press her lower back away from her spine.

HAVE FUN After 20 minutes, move to her neck and scalp. Let your lips take over, slide your hands around to her breasts, and let the fun begin.

P H O T O G R A P H B Y M I KO L I M

J O E L H O L L A N D ( m a s s a g e i l l u s t r a t i o n s ) ; W E S T O N W E L L S ( H a l l e r ) , h a i r a n d m a k e u p : S c o t t M c M a h a n ; s t y l i n g ( m a i n p h o t o g r a p h ) : S t e p h a n i e Tr i c o l a / s t r i c o l a . c o m , A m e r i c a n A p p a r e l T - s h i r t , H & M p a n t i e s

As long as you’re not screwing around (you’re not, right?), then you’re perfectly entitled to your privacy. Try saying something like, “That password is there so you can sext me without having to worry about somebody else seeing it.” If she can’t laugh at that, then you two have a trust issue to deal with. Ask her why it’s a problem, and then, without belittling her concerns, explain how important mutual trust is to you. If she still refuses to loosen up on her no-password policy, consider it a bad omen for the future of your relationship.

The woman I’m dating pulls me back up when I try to go down on her. Is she not into oral sex?


INSIDEOUT

EVENTS & PROMOTIONS

Check out our website at MENSHEALTH.COM/INSIDEOUT for the latest event and promotion updates.

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Tell her she is your everything with the Center of My Universe™ from Forevermark, a jewelry design featuring a beautiful Forevermark diamond in a pavé setting. The Forevermark diamond represents HER, the woman who is the central force in your life together, keeping your world in motion. Discover the Center of My Universe™ from Forevermark.The Diamond. The Promise.


Muscle Challenge

2.6

Pounds of clothing worn by the average man. If you step on the scale fully clothed, subtract this number from your total weight for a more accurate measure of your weight. Source: International Journal of Obesity

Saved by the Six-Pack! Sculpt real-world strength and stability with three hard-core power moves. SHREDDED ABS MIGHT BOOST YOUR ATTRACTIVENESS QUOTIENT, BUT THAT’S

YOUR GOAL: 3 CIRCUITS

not their primary purpose. In everyday life, your core has one directive: to stabilize your spine. That makes the exercises on this page the ultimate gut check. By forcing your core to brace against three kinds of potentially spine-damaging motion—rotation, flexion, and extension—they’ll reveal just how strong it really is, says Kevin Carr, C.S.C.S., a trainer at Mike Boyle Strength & Conditioning in Massachusetts. And if you add them to your weekly routine, you’ll soon notice greater stability and power in everything you do—not to mention an increasingly chiseled profile. —MICHAEL EASTER

DIRECTIONS

Perform these exercises as a circuit, moving from one to the next without resting. Once you’ve finished all three exercises, rest for one minute and then repeat the circuit. Complete a total of 3 circuits (if you can).

Plank Row (Anti-Rotation)

Farmer’s Walk (Anti-Flexion)

Ab Wheel Rollout (Anti-Extension)

Assume a pushup position while gripping a pair of dumbbells that total half your body weight. Row the weight in your left hand to your ribs, then repeat with the right. Continue alternating sides for 20 reps.

Grab a pair of dumbbells equal to your body weight and let them hang naturally at arm’s length next to your sides. Keeping your chest up and shoulders back, walk forward for 40 yards.

Kneel on the floor and grab the handles of an ab wheel. Roll it forward as far as you can. Use your core to pull the wheel back. Do 15 reps. No ab wheel? Use a barbell loaded with 10-pound weights instead.

Lou Schuler, C.S.C.S., is the coauthor (with Alwyn Cosgrove) of The New Rules of Lifting Supercharged.

Pyramid System

1

8

75

2

5

85

3

3

90

4

10

70

5

12

60

Illustrations by JOHN MacNEILL

52 MENSHEALTH.COM | January/February 2014

This time you’ll use the more traditional lifting strategy of 2 or 3 sets of 8 to 10 reps. If you stick to this plan, you’ll enjoy all the benefits of the heaviest lifts without the beating your joints would take if hoisting major iron were all you did. You should be very happy with your results—and, best of all, injury-free.

WEIGHT PERCENTAGE OF 1-REP MAX

BY LOU SCHULER, C.S.C.S.

can lift no more than 10 times (about 75 percent of your max). For your second set, do 5 reps at 85 percent; then do 3 reps at 90 percent for your third. For your fourth and fifth sets, do 10 and 12 reps, respectively, using weights that exhaust your muscles. Following those pyramid sets, do exercises in each of these four basic movement patterns— squat, deadlift, push (chest or shoulder press), and pull (row, chinup, or pulldown).

REPS

BRANDON, AUSTIN, TX

It all depends on the result you want—size, strength, or endurance— but a good general benchmark is 90 percent of your 1-rep max. At that percentage, the participants in a Brazilian study achieved up to 98 percent activation of their targeted muscles. Unless you’re a competitive lifter, there’s no reason to go any

heavier, says Bret Contreras, C.S.C.S., the author of Bodyweight Strength Training Anatomy. Of course, you won’t be able to handle that much weight for every exercise—it would be too fatiguing. Instead, shoot for a variety of loads and repetition ranges in each workout. Contreras recommends choosing one or two key (compound, multijoint) exercises, and performing them using a pyramid system: For your first set, do 8 repetitions using a weight you

SET

How much weight should I be lifting in order to achieve the best results?


One serving of almonds (28g) has 13g of unsaturated fat and only 1g of saturated fat.

ENERGY TO SPARE FOR

POST-GAME

SMACK TALK There’s power in the crunch of almonds. Get 6g of energy-giving protein and 4g of fiber in every handful to really bring it all day, every day. Learn more at Almonds.com.

© 2014 Almond Board of California. All rights reserved.

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Celebrity Fitness

THE BLACK SAILS WORKOUT

PIRATICAL MAKEOVER Actor Tom Hopper of TV’s Black Sails shows how to be trim amidships.

To jumpstart his metabolism, Tom Hopper begins every day with a short workout called a “blaster.” Here’s one of his favorites. Do as many circuits as you can in 20 minutes, moving from one exercise to the next without rest.

1 BURPEE

Stand with your feet shoulder-width apart and lower your body into a squat, placing your hands on the floor. Jump your legs back into a pushup position. Return to a squat. Stand up quickly. Do 10 reps.

Find the Ab in Metabolism If you want a core worth showing off, stoke the fat fires in your workout.

WHEN TOM HOPPER ARRIVED IN SOUTH AFRICA

56 MENSHEALTH.COM | January/February 2014

Grab a pullup bar and hang at arm’s length (known as a “dead hang”), using an overhand grip that’s slightly beyond shoulder width. Now pull your chest to the bar, pause, and slowly lower your body back to a dead hang. Do 5 reps.

3 SPLIT JUMP

Assume a staggered stance, left foot forward, holding a pair of dumbbells at your sides. Lower your body as far as you can; then jump up, scissor-kicking your feet in the air. Land with your right foot forward. Do 10 reps, alternating legs.

4 THRUSTER

Hold a pair of dumbbells next to your shoulders, palms in. Squat until your thighs parallel the floor; then push up to a standing position as you press the weights overhead. Return to the starting position. Do 10 reps.

F r o m l e f t: S e a n L a u r e n z , +I S M (4)

to train for Black Sails, he expected to make his abs a priority. After all, abs are almost a prerequisite for an actor in a cable series rated TV-MA. “So I was shocked when our trainer told us to forget about aesthetics,” says Hopper, 28, who plays boatswain Billy Bones in the new Starz pirate drama. “We went in expecting to get ripped, but that was a byproduct of our training, not the focus.” The focus was on performance—on building a lean, functional body that could scramble up rigging and savage enemies with a cutlass. “We did do a lot of heavy lifting, but most of our workouts were metabolic circuits,” says Hopper. “I lived inside a world of burpees and ball slams.” He also overhauled his eating plan. “I cut out sugar, focused on protein and vegetables, and followed an intermittent-fasting diet,” says the 6'5" actor, who ate only between 10 a.m. and 8 p.m. “That’s not easy when you’re my size—I was ordering food every two or three hours.” The results speak for themselves. When Black Sails premieres on January 25 at 9 p.m., viewers will see a cast with men who look more like athletes than gym rats. “It changed the way I look at training,” says Hopper. “I’ve become much more functional, and I love that feeling.” —TREVOR THIEME

2 PULLUP


“I smile a lot now just to show off.” — Daniel, 29

Whether you’re considering clear aligners, retainers or today’s braces, an orthodontist is the smart choice. Orthodontists are specialists in straightening teeth and aligning your bite. They have two to three years of education beyond dental school. So they’re experts at helping you get a great smile — that feels great, too. Go to www.mylifemysmile.org to find an orthodontist near you or ask your dentist for a referral. © 2014 American Association of Orthodontists.


Guy Gourmet

Tackle Game Day Nachos

THIS MONTH’S EXPERT

Alex Stupak is executive chef and co-owner of the restaurants Empellón Taqueria and Empellón Cocina, both located in New York City.

Benched be the man who opens neon-orange “cheese product” and pours it over from-the-bag chips. Call this edible audible come game day.

HOLY GUACAMOLE!

With Stupak’s recipe, you’ll never go back to the sludge in the tub. Halve and pit 3 ripe Hass avocados. Using a spoon, scoop the flesh into a bowl; mash gently. Add the juice of a lime, ¼ cup minced white onion (rinsed under cold water), 1 seeded and minced jalapeño, and a handful of chopped cilantro. Season with kosher salt and gently combine.

Bag the Bagged Chips

By making your own tortilla chips, you infuse your nachos with authentic flavor and avoid the salt overload of most bagged chips. Lightly brush 16 corn tortillas on both sides with olive oil; cut each one in half and each half into thirds. Place your tortilla triangles on a pair of foil-lined rimmed baking sheets and bake at 375°F until they’re golden and crispy, about 20 minutes.

B

Add Smoky Heat

Roasted tomatoes bring depth to salsa. On a rimmed baking sheet, toss 1 lb halved plum tomatoes with a bit of olive oil. Roast at 400°F until browned and tender, about 40 minutes, adding 4 garlic cloves to the pan halfway through. Transfer it all to a blender with 2 to 4 canned chipotle chiles and 1 Tbsp of the adobo sauce from the can; puree until smooth.

58 MENSHEALTH.COM | January/February 2014

C

Bring On the Meat

You want spicy Mexican chorizo. In a sauté pan, heat 1 Tbsp oil on medium high; add ½ lb fresh chorizo and cook until crispy, about 6 minutes. Drain the fat and add 1 cup chopped onion; cook until golden, about 10 minutes. Add the tomato puree and 2 tsp oregano; cook until the flavors meld, 15 minutes or so. Add 1 cup chicken broth; simmer until thick, 20 to 30 minutes.

D

Assemble the Feast

You can make the tomato-chorizo salsa a day ahead of time—just warm it up before serving and taste it for seasoning. Transfer the tortilla chips to a deep platter. Ladle the chorizotomato salsa over the chips in layers and pile on your choice of toppings; try sliced pickled jalapeños, chopped cilantro, crumbled Cotija cheese, and freshly made guacamole (see above). B Y PA U L K I TA

P h o t o g r a p h s b y L I S A S H I N , fo o d s t y l i n g : M a t t Vo h r / H a l l e y R e s o u r c e s , p r o p s t y l i n g : S h a r o n R y a n / H a l l e y R e s o u r c e s ; i l l u s t r a t i o n b y J I M W I N T E R S

A


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Guy Gourmet

Swap the Cerveza

HOPPY

“There aren’t too many Mexican beers available here that can stand up in flavor to U.S. craft beers,” says Katherine Kyle, general manager of Blind Tiger Ale House in New York City. So go all-American for smart matchups. 1

Pair Heat with Hops

GREEN FLASH WEST COAST IPA

India pale ales go well with spicy foods, and this brew is no exception. But its citrus notes make it especially suited to Mexican food, which is often lime-infused. greenflashbrew.com

2

Add Seasoning

WESTBROOK BREWING COMPANY GOSE

This German-style sour wheat beer brings an added bite of coriander and salt to the party, which then builds on the fresh flavors in the food. westbrookbrewing.com

3

Respect the Meat

HEARTY

AVERY NEW WORLD PORTER

Bring the Party Chow

B-team friends bring boxed snacks. A-team friends make this mix from Max and Eli Sussman, authors of Best Cookbook Ever.

Curry Snack Mix HOW TO MAKE IT

In a big bowl, combine the cashews, pretzel bites, both types of crackers, and bagel chips. Toss it all together as you sprinkle on the curry powder, tasting after the first tablespoon to see if you need more. Season with salt to taste. Spread the mix on a baking sheet and warm it in a 350°F oven until toasty, about 5 minutes. Then transfer the mix to a serving bowl and top it with the lime zest.

1 cup sourdough pretzel bites 1 cup square cheese crackers, such as Cheez-It 1 cup nori maki crackers (rice crackers wrapped in nori seaweed) 1 cup bagel chips, broken into bite-size pieces 1 to 2 Tbsp curry powder Kosher salt Zest from 1 lime

60 MENSHEALTH.COM | January/February 2014

EAT NACHOS FOR BREAKFAST!

Technically, this egg-and-tortilla-chip combo is called migas, and it’s a great way to use up broken or leftover chips. The recipe comes from Roberto Santibañez of Fonda restaurants in New York City.

In a bowl, whisk 6 large eggs. Add ½ tsp salt, 1 tsp fresh lime juice, and 2 Tbsp grated Parmesan; whisk again until mixed but not foamy. In a large nonstick pan, heat 2 Tbsp vegetable oil on medium high. Stir in the eggs and 2 cups crumbled tortilla chips. Add ¼ cup finely chopped red onion, 1 finely chopped seeded serrano chile, and ½ cup diced tomatoes. Lower the heat to medium; cook, stirring, until the eggs set, 3 to 5 minutes. Makes 4 servings

Illustration by ROBERT HARKNESS

WHAT YOU’LL NEED

1 cup toasted, salted cashews

The boldness of pork carnitas or charred steak enchiladas can trample a lighter beer. But this bottle’s caramel malt stands up to the smokiness of these treats. averybrewing.com


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The Easiest Winter Cocktail: Hot Toddy

Guy Wisdom

1 TSP HONEY 3 OZ HOT TEA 2 OZ BROWN LIQUOR

The guys at work invited me to join their lunchtime basketball game, but they’re good. I’m not. Should I play anyway? RAY, PHILADELPHIA, PA

You’d be a fool to sit this out. The guys you work with play ball for the camaraderie, and you’ll learn more about them after an hour on that court than you will in a year of meetings about quarterly profits. So go out there, create a little space for your teammates, and if you find that your shot stinks, just pass more. As long as you put in an honest effort, talk a little trash, and don’t hard-foul Lenny from accounts payable, you’ll blend right in and nobody will care a lick about how weak your crossover is.

My boss flouts the dress code and wears jeans every day. Can I follow his lead? PAUL, SAN JOSE, CA

NICK, BUFFALO, NY

My old man used to lay the same guilt trip on me, so I’ll teach you a trick I wish I’d learned a lot sooner: Head him off at the pass and call host before he does. That is, invite him to your place. He may be

Properly Greet a Woman

THE MANLY ARTS 62 MENSHEALTH.COM | January/February 2014

Want to avoid the awkward bob-and-weave of a mismanaged hello? Then choose quickly between a hug, a handshake, or a kiss on the cheek. If you’re unsure, go with a handshake, says Peter Post, author of Essential Manners for Men. It’s the safe play. And definitely shake her hand if she’s a business contact or someone to whom you wish to show formal respect (like, say,

Source: Jim Meehan, owner of New York City’s PDT

lured by the thought of kicking back for once while you worry about the turkey. But if he’s already lined up the aunts and uncles, you’re out of luck. And yeah, you have to go. Unless you legitimately can’t afford it, pack a bag and hop in the TSA line with the rest of us.

I really want to get a tattoo for my anniversary, but my wife says it’ll set a bad example for the kids. Should I do it anyway? JASON, ARLINGTON, TX

So you want to celebrate your relationship by doing something that might land you in the doghouse? Not smart, bud. Your wife is going to see that tattoo every day. If you’re serious about doing something special for your anniversary, start by listening to the woman you married.

My brother is 32 and still struggling to make it as an actor. I’m worried about his future. How do I nudge him to find a real job?

nitely done the math on his future, and apparently he’s okay with what he sees. If you want to be a good brother, give him credit for toughing it out, and be the first to applaud every gig he scores. It’s a tough life, but that’s what he signed up for.

My girlfriend is giving up alcohol for the month of January. Am I obligated to join her? JUSTIN, CHICAGO, IL

Come on, pal. I’m a bartender. Do you think I’d tell you to stop drinking if you didn’t have a problem? More to the point, would she give up ice cream if you suddenly decided to cut out dairy from your diet? I wouldn’t count on it. But she might not eat it in front of you, and that’s what you should do for her. Show solidarity by keeping wine and beer out of the house, but don’t blow off happy hour with your friends. Your job is to help her achieve her goal, not to achieve it for her.

RICK, LOS ANGELES, CA

You don’t. Not unless he asks for help, anyway. Your brother’s a grown man. He’s defi-

Follow Jimmy’s tips on Twitter: @MensHealthJimmy

your new girlfriend’s mother). If she’s someone close— like family or a good friend—go in for the hug. And if your relationship is still a little fuzzy—think first dates and friends of friends—then go in for a cheek kiss. Just pair it with a gentle embrace, keep a little distance, and remember: “It’s cheek to cheek, not a real kiss,” says Post. Unless she goes for the lips, in which case, hey, it’s only polite to reciprocate. —LILA BATTIS I L L U S T R AT I O N B Y R . K I K U O J O H N S O N

M i c h e l l e P e d o n e (J i m m y), A M C / E v e r e t t C o l l e c t i o n (M a d M e n)

When you’re in charge, you can do anything you want. But for now, if you want to know how far you can push your wardrobe, look at the two or three most senior-level men around your boss. If they’re showing up at work with their shoes shined and shirts tucked in, you should do the same. Save your denim for casual Friday.

I just moved across the country, and my dad still wants me to come home for all the major holidays. Do I have to?

Stir all the ingredients together in a mug. Then garnish the drink with a lemon wedge (pierced with three whole cloves if you have ’em).


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CONQUER ANY DATE ™

The ROGAINE® Brand and Men’s Health are working with 5 guys who are taking control of hair loss and unlocking their full potential. Follow along as they work with 4 expert coaches to grow their game.

BE CULTURALLY CURIOUS

BELISA VRANICH RELATIONSHIP COACH

Greg is seeing results with ROGAINE® Foam, and now he’s looking to grow his game in dating. Whether you’re casually dating, in a committed relationship or even married, there are many ways to make a date special beyond dinner and flowers. Here are some suggestions on how to step up that special night.

Whether it’s music, art, or culture, new dates create memories she can talk about. Pick something stimulating that will make for good conversation. If it’s an event you’ve been curious about, your excitement will make the date fun.

SATISFY YOUR APPETITE Consider a wine tasting, brewery tour, or sharing a chef’s tasting menu at a new restaurant. Sharing likes and dislikes in food can be revealing, so take note of what she enjoys.

GET PHYSICAL Nothing brings two people closer together than sweat. Activities like hiking, bike riding, and working out will pump up your endorphins and get the heart racing (and that’s a good thing!).

PLAY WITH SPONTANEITY Play hooky from work and take her on a mini road trip or show up for the date with a small gift - just because. Spontaneity will get you big points, but timing and sensitivity is everything; this takes a lot of thought and knowledge of her personality.

KID AROUND GREG ROGAINE® FOAM USER

Tap into your inner child by heading to an amusement park or playing a round of mini golf. End the night sharing a milkshake with two straws. Anything that makes her laugh will be a winner, so make sure to leave a smile on her face.

CONQUER THE ROMANCE IN YOUR LIFE AND GET THE TOOLS TO GROW YOUR GAME™ VISIT: menshealth.com/growyourgame


Bill Rancic

I TOOK CONTROL WITH

ROGAINE® FOAM.

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Transformation

Clothes Are Your Calling Card

More men work from home these days—but that’s no excuse for wearing sweats and T-shirts. Prime yourself for success by balancing professional confidence with at-home comfort. WHEN CHRIS REZNY SCORED A JOB

working from home, he thought he’d won the sartorial lottery. Now he could wear his usual oversized T-shirts and tattered boot-cut jeans all day. “My jeans were so riddled with holes that I could almost pull out my wallet from the bottom of the back pocket,” says Rezny. But some new clients still expect to meet in the office. Suddenly he needed a more dynamic wardrobe—preferably one without holes. “I had to be ready for anything,” says Rezny. “I might be pumping out lines of code one day and meeting a CEO the next.” The solution? Rezny bought a full white, black, and gray wardrobe so everything would always match. The trouble was, it was boring. And his wife was not impressed. “Missy has always urged me to wear clothes that make me look less—as she puts it—homeless,” says Rezny. So Men’s Health came to the rescue with a new wardrobe that would help Rezny impress his clients and his wife. “I’m just as comfortable as I was in my old outfits,” he says. “But now I feel like my clothes live up to my work quality.” Can you say the same for your wardrobe? —DAN MICHEL

NAME CHRIS REZNY LOCATION PARK SLOPE, BROOKLYN OCCUPATION SOFTWARE & APPLICATION DESIGN MANAGER CHALLENGE FIND DYNAMIC, COMFORTABLE LOOKS FOR HOME AND OFFICE A / OVERSIZED CLOTHES MAKE YOU LOOK BIGGER THAN YOU ARE. YOU’D NEVER KNOW REZNY JUST LOST 20 POUNDS. B / BLACK AND WHITE CAN SOMETIMES BE TOO FORMAL. DON’T BE AFRAID TO ADD SOME COLOR TO YOUR LOOK. C / DON’T WEAR SQUARE-TOED DRESS SHOES. YOU’RE A BUSINESS GUY, NOT A PILGRIM.

66 MENSHEALTH.COM | January/February 2014

City Sleek STYLE OBJECTIVE

When Rezny logs the occasional full day in the office, he needs to show that he’s savvy enough to keep up with his industry. MIX AND MATCH

If you don’t have a blazer or sport coat, you can take the jacket from a suit and pair it with pants of a different color and fabric. Tommy Hilfiger coat, $399, & blazer, $299, Tommy Hilfiger 5th Avenue store RETHINK YOUR SIZE

A slimmer fit is more flattering and will boost confidence. “I would’ve never worn a ‘slim-fit’ shirt before,” says Rezny. “Now I realize it’s just a shirt that actually fits.” Todd Snyder shirt, $195, toddsnyder.com DETAILS MATTER

Brogues—those shoes with the perforated detailing—balance professionalism and style. Allen Edmonds shoes, $275, allen edmonds.com ALSO SHOWN: RODD & GUNN PANTS, $125, RODD ANDGUNN.COM; NAUTICA SUNGLASSES, $58, SELECT NAUTICA RETAIL STORES; TOMMY HILFIGER TIE, $65, TOMMY HILFIGER 5TH AVENUE STORE; TITLE OF WORK TIE BAR, $250, CUFFLINKS. COM; LAND’S END BAG, $128, LANDSEND.COM

PH OTO G R A PH S BY S PEN C ER H E Y F R O N


one prius

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*

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*Cargo and load capacity limited by weight and distribution. Š2013 Toyota Motor Sales, U.S.A., Inc.


Transformation

How Should a New Blazer Fit? Snug in the shoulders. Everything can be tailored, but if the shoulders are off, you’ll spend twice as much on alterations. Source: llaria Urbinati, a Hollywood-based stylist

Home Office Hero STYLE OBJECTIVE

Rezny needs clothes that are comfortable during long hours in front of a computer but don’t make him look like a kid when he has to pop into a meeting. DRESS THE PART

Just because you can dress down doesn’t mean you should, suggests research from Northwestern University. In one study, people demonstrated better attention skills and made fewer test errors after they put on a doctor’s lab coat; the study authors noted that these results could extend to all professional attire. Ted Baker shirt, $148, tedbakerlondon.com DON A SWEATER

Sweaters are businessready and exceptionally comfortable. Stick to crewnecks; they’re more appropriate for work than V-necks. Marc by Marc Jacobs sweater, $725, marc jacobs.com TRY RAW DENIM

EXPRESS YOURSELF

Use a hit of color to set yourself apart from the office drones. Shoes are a great place to start. H by Hudson shoes, $215, hudsonshoes.com

68 MENSHEALTH.COM | January/February 2014

S t y l i n g : D a n M i c h e l , g r o o m i n g : A n d i Ya n c e y / N a r s

Raw-denim jeans haven’t been washed or treated; the dark hues are slimming and serious enough for business meetings, and in time the denim will soften and conform to your body. Baldwin Denim & Collection jeans, $220, baldwin denim.com


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Health

The Price of Pessimism Negative thoughts are like parasites, silently eating away at your health. Can they be beaten? Positively.

YOUR STATE OF MIND AFFECTS YOUR

health—and when you think like a pessimist, always expecting the worst, your fight-or-flight response may remain stuck on standby. Think of it as revving an engine—it’s useful before a race, but if you keep gunning it, you’ll burn out your motor. And that can cause longterm damage. For example, pessimists tend to have higher blood pressure and triglyceride levels than optimists have, and their odds of heart attack and early death are higher too, according to University of Pittsburgh research. This illustration shows how a dour outlook can affect your organs, but it doesn’t show the ways optimism can boost your health. “Happy and hopeful people are more likely to exercise, eat healthy, and stop smoking,” says Jeffrey Huffman, M.D., director of cardiac psychiatry at Massachusetts General Hospital. In other words, happiness empowers you to take charge of your health. And by staying positive, you can also tighten the faucet on cortisol, a hormone linked to artery calcification, and IL-6, an inflammatory cytokine linked to multiple sclerosis and heart disease. So maybe it’s time you started looking on the bright side. You might just save your life. —LILA BATTIS

70 MENSHEALTH.COM | January/February 2014

REFLECT ON THE PAST

RELISH THE PRESENT

IMAGINE YOUR FUTURE

Think of accomplishments and events that made you proud. “Doing this reminds you that your abilities have led to good life experiences,” Dr. Huffman says.

Before you go to bed, think about three good things that happened that day, says Dr. Huffman. It’ll help you tap your gratitude, even if you feel stressed.

Picture your perfect life (in lots of detail) five years from now. Then focus on what’s attainable. Jen may be taken, but her cute friend? Why the heck not?

I L L U S T R AT I O N B Y A L B E R T O S E V E S O

S c o t t M c D e r m o t t (m a n), i S to c k p h o to (B u d d h a)

YOUR SILVER LININGS PLAYBOOK

Optimism is like a muscle: If you exercise it on a regular basis, you can build it up, says cardiac psychiatrist Jeffrey Huffman, M.D. So once a week or so, try powering up your outlook by checking off the activities in this optimism-building workout.


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Check out our website at MENSHEALTH.COM/INSIDEOUT for the latest event and promotion updates.

LIVE YOUR OWN ADVENTURE TRIP You have been waiting 3 months to find out who won the Live Your Own Adventure Contest. Go to www.MHTripleThreats.com today to watch Joe Fletcher and his two friends live the life and enjoy their 3-day weekend adventure in Miami! They experienced the city from a fresh perspective—visiting culinary hotspots, cultural destinations, and soaking up South Beach along the way. After experiencing their adventure, learn more from the Triple Threats and discover the All-New BMW 3 Series Gran Turismo.

Andy Ricker of Pok Pok, Roberto Santibanez of Fonda, Daniel Holzman of The Meatball Shop, and James Briscione of Chopped.

On Saturday, September 14th MenÕs Health welcomed New York City foodies, MenÕs Health readers and four top chef instructors to the Ultimate One-Day Cooking Seminar. Students expanded their culinary skills, savored flavors from around the globe and learned wine pairing techniques from Master Sommelier Brian Cronin of Freemark Abbey winery. Following the day of classes, students toasted their achievements with cocktails and hors d’ouevres before walking home with a signature gift bag, filled with hand-selected items to enhance their next cooking adventure!

Learn more at MHCookingSchool.com

Photos courtesy of Greg Morgan Jr. To learn more about Greg, visit www.mhgrowyourgame.com


“WHEN I FEEL PAIN, I TELL MYSELF, ‘IT’S A GOOD THING I’M SUCH A BADASS.’” —STEVE-O OF JACKASS, P. 74

A

3 Ways to Make an Entrance

KICK IN A DOOR

Special this month: Learn how to bust down a locked door, muscle through the pain, and then replace the wreckage with a brand-new entryway.

Save the day (and your shoulder) with break-through tips from police officer Bob Charpinsky, training director for the New York Tactical Officers Association. A. Assess the Obstacles Kicking down a door may be your only option if someone needs help immediately. If the person is on the other side of the door, alert him or her to stand back before you go into action-hero mode. You can probably kick down a door that swings away from you. If it swings toward you, find another way to enter. Deadbolts make the job harder.

B. Set Your Stance Stand a bit less than a leg’s length from the door, keeping your shoulders square and your feet about shoulderwidth apart. You want to kick as close as you can to the knob or lock, which is usually the weakest part of the door.

Line illus trations by TO BY LEI G H , illus trations by PAU L B LOW

C. Go Van Damme on It

B

C

D

Raise the knee of your dominant leg above your waist. In one swift move, kick, leading with your heel. As soon as your entire foot makes contact, transfer your momentum to push your body weight through the door, knee bent. Your upper body should lean forward slightly for maximum force.

D. Kick and Kick Again The door may require multiple blows. If it or the frame begins to crack, good. The casing may also move, causing the doorknob to twist. See these signs? Keep kicking the same spot. If after a few kicks the door won’t budge, call 911 if you haven’t already. E D I T E D B Y PA U L K I TA

January/February 2014 | MENSHEALTH.COM 73


PUSH THROUGH PAIN

A

A. Remove the Hinge Pins Close the old door and place the tip of a nail punch on the underside of the bottom hinge pin. Tap the punch with a hammer until the pin is almost out of the hinge knuckles. Pull it out with pliers and set it on a towel. Repeat with the remaining hinges, top hinge last.

“I don’t believe my pain threshold is any higher than anyone else’s,” says Steve-O of Jackass. But he does have a trick. “When I feel pain, I tell myself, ‘It’s a good thing I’m such a badass.’ The mantra distracts me.” So be a jackass: Develop your own mantra. (Visit steveo. com for new videos and stand-up tour dates.)

B. Ditch the Door B

Hold the doorknob with one hand and steady the door with your other. Jiggle the door and pull it toward you; once it’s loose, rest it against a wall. Unscrew the lock set and measure from the bottom of the door to the bottom of each hinge. Jot down the numbers—you’ll need them later.

C. Mark the Spots Rest the new door on sawhorses or a workbench. You’ll install the hinges on the side opposite the prebored hole for the door handle. Pencil those hinge measurements on this side. C

D

D. Carve Some Space Unscrew the old door’s hinge plates. Align the bottom of a plate with one of the pencil marks, pencil the plate’s outline, and score this outline with a utility knife three times to break up the wood fibers. Use a hammer and chisel to carefully gouge the outline so the plate will be flush with the door. Set the plate in your gouged-out spot and mark the screw holes. Then tap the nail punch on each mark to make a divot so the drill bit won’t skip. Repeat these steps for the other hinge plates.

E. Install the Hardware

CLOSE THE DEAL Replace a dated or busted interior door with this step-by-step guide from James Carey, cohost of the home-improvement radio show On the House.

A prebored door (that has the same dimensions as the old one), nail punch, hammer, pliers, towel, screwdriver, tape measure, pencil, utility knife, chisel, drill, and sawhorses or a workbench. W H AT YO U ’ L L N E E D

74 MENSHEALTH.COM | January/February 2014

E

Drill pilot holes using a drill bit that’s smaller than the screws. Then, with the plate in place, drive in the screws; repeat with the other hinges. Now ask a helper to hold the door in place as you align the hinge knuckles. Slide a pin into the top hinge and tap it with a hammer until it’s secure. Repeat with the remaining hinges. Hold the latch faceplate to the latch hole and trace the outline using a pencil and then a utility knife. Gouge out the area so the plate sits flush. Insert the latch set through the latch hole. Mark the screw locations, drill pilot holes, and drive in the screws. Slide the exterior doorknob into place. Mark holes for the screws, drill pilot holes, and drive in the screws. Repeat with the interior doorknob.


Seduce Her with Chocolate Strawberries

A

Try this twist on the classic romantic dessert, courtesy of Ian Knauer, host of the new PBS cooking series The Farm.

A/ GO BIG For visual pop, choose the fattest berries you can find. Buy a pint, wash them, and wait until they’re completely dry— otherwise the chocolate won’t stick. Leave the stems on to use as dipping handles. B/ MELT SILKY CHOCOLATE

Stash More Cash

Bob Lotich was laid off and deep in debt, but he economized big-time and escaped the red ink. Then he wrote a book about it, How to Save Money, out now. Take his hard-won advice: Stuff the piggy bank.

B U L K U P Order stuff you buy often—canned goods, paper towels, TP—through Amazon’s Subscribe & Save program, which offers free shipping and up to 15 percent off if you buy at least five products a month. Plus, making fewer store runs means you spend less on gas. B A D G E R YO U R B I L L E R S Lotich saved over $300 a year by bringing competitors’ offers to his service providers. No time to negotiate? Billcutterz.com does it for you. It haggles utility, Internet, cable, cellphone, and trash bills for no starter fee. You and the site split the savings 50-50. SAW D I Y C O S T S You’ll save if you don’t hire a handyman, sure. But you’ll clear even more cash by purchasing supplies from a Habitat for Humanity ReStore, which sells donated building materials, tools, and furniture— used and new—for 50 to 90 percent off retail. Proceeds go to charity. Find a ReStore at habitat.org/restores.

Adding fat to chocolate makes the coating creamy and firm but not brittle. In a microwave-safe bowl, combine 8 ounces of dark or milk chocolate (broken into 2-inch pieces) with butter (1½ tablespoons for milk chocolate, 2 for dark). Microwave on low until the chocolate melts, about a minute, stirring once at 30 seconds. Add a pinch of salt and stir until smooth.

C/ TAKE THE PLUNGE Transfer the chocolate to a small deep bowl. Line a cookie sheet with wax paper. Holding each berry by its stem, dip it into the mixture, giving it a quick spin to stop drips. Set it on the sheet. After all the berries are dipped, refrigerate them for five minutes.

B

C

D/ TOP IT OFF While the chocolate is still soft, top the berries with flaky sea salt, crushed pistachios, cocoa powder, or instant coffee. Return the berries to the fridge to harden, at least 20 minutes. Saving them for later? Cover the cookie sheet with plastic wrap and chill for up to two days. Take the berries out about an hour before serving.

D

TRIM GNARLY NOSE HAIRS

Robert del Junco, M.D., director of the St. Joseph Hospital Nasal and Sinus Center in Orange, California, helps you make the cut. 1 Toss the Tweezers

2 Clean Your Tool

3 Don’t Go Crazy

Don’t pluck nose hairs! They block infectioncausing dust and bacteria from entering your airway. That’s also why you shouldn’t trim them too short. Plus, a nick from scissors or a trimmer can invite microbes.

If you’re using scissors, disinfect them with alcohol, lest you transport bacteria into your nostrils. If you’re using a trimmer (circular and oscillating types work well), follow the owner’s manual to clean it.

Using the scissors or trimmer, clip the hair no shorter than the rim of your nostril, being extra careful not to nip the inside of your nose. You’ll lower your risk of a cut if you angle the trimming tool downward.


Stay Charged All Night

Don’t let the midnight oil burn you. Try these strategies from Alon Avidan, M.D., M.P.H., director of the UCLA Sleep Disorders Center.

D R I N K U P The longer you’re awake, the more a chemical called adenosine inhibits your ability to think quickly. A nap works best to clear it from your system, but caffeine can block its efects by tricking your brain into thinking you just woke up. If you know you’ll be up late, drink a 12-ounce cup of cofee at 2 p.m. (Your body needs at least four hours to metabolize the cafeine.) G O N U T S Brain cells operate on glucose, but avoid sugary snacks; these provide only a temporary lift. Eat a handful of almonds and walnuts. Their balance of carbs, protein, and fat delivers a prolonged energy boost. B R E A K AWAY An engaging activity will stimulate your brain, so take 10-minute breaks to do something fun. Call a fellow night owl or play a round of trivia. We like the free games on sporcle.com, or you can download TriviaBurst or FunBlast! smartphone apps.

TUNE YOUR WHISTLE

B

A

C

Linda Hamilton, a 2013 inductee into the International Whistlers Hall of Fame, helps explain the secrets to real tweeting. 1 Slick Up Your lips should be moist but not so soggy that you shower your audience. If your kisser is dry, sip some water or apply a thin layer of lip balm. Chapped lips can impede airflow.

2 Watch Your Mouth Purse your lips—the opening should be about the diameter of a pencil. With your tongue resting on the bottom of your mouth, gently curve your tongue so the tip rests just behind your lower front teeth. This allows a concentrated stream of air to pass through your pursed lips.

3 Blow It! Push air out gently, adjusting the tip of your tongue up or down to find your note. The air should float over the top of your tongue as you blow, producing one sustained sound. Once you find it, practice a few minutes each day for a week until your wispy airstream becomes a clear, consistent note. 76 MENSHEALTH.COM | January/February 2014

Cradle a Baby

With eight kids of his own, Bill Sears, M.D., coauthor of The Baby Book, swears by the football hold to keep a bambino quiet in your arms.

A/ RUN THE HANDOFF

B/ EASE UP

C/ SOOTHE SOBS

Stand with your arms cradled in front of your torso so the person with the baby won’t have to extend his or her arms. Slip your dominant hand under the infant’s head (to provide neck support) and the other under his hips, lifting toward you.

Babies often cry while being held because they’re uncomfortable. The most common problem: They’re being held too tightly. If the baby seems antsy, loosen your grip slightly—you should feel the child’s tensed abdomen relax.

Sit and gently turn the baby so that his stomach lies along your dominant hand’s forearm and his head rests in the crook of your arm. Support the leg on top with your hand. Your forearm’s pressure helps him relax his body.


Style

BY SANDRA NYGAARD

PHOTOGRAPHS BY ANDREW TINGLE

TAKE A RISK

Attend to the Telling Details

A subtle change can have a strong effect, so choose accessories with care. For instance, try a cognac shade of leather instead of basic black for your briefcase, or a silver dagger tie bar with your navy suit. Or invest in a single classic watch with various removable straps that you can swap out to fit the occasion: brown leather for a client meeting, a shock of orange for Saturday night. “It’s a great conversation starter and looks unexpected,” says Matthew Singer, men’s fashion director at the Neiman Marcus Group, whose own watch rocks a crocodile band. WILL LEATHER GOODS BAG, $695 TUDOR WATCH, $4,425 PERRY ELLIS SWEATER, $90 UNIQLO SHIRT, $30 JACK SPADE TIE, $98 RAVI RATAN TIE BAR, $45

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78 MENSHEALTH.COM | January/February 2014


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Style / Dare to Mix It Up

MAKE COLOR POP!

Shift into Neutrals

Few guys can pull off the potent combo of two strong colors. Instead, deploy a stealthy gray. “This shade works with everything,” Eiseman says. “It’s adaptable and has a bit of blue in it, so it functions like a true balanced neutral, allowing warmer colors like yellow and orange, as well as cool tones like light purple and green, to be the star players.”

DIP YOUR TOE IN

Even former president George H.W. Bush adopted the contrasting-sock trend, sporting styles from red-andwhite stripes to cactus-themed, says Jeff Halmos of Shipley & Halmos.

Reveal Your True Colors

Many men underplay their best attributes when choosing clothing colors, says Leatrice Eiseman, executive director of Pantone Color Institute. If you’re blond and blue-eyed, for example, highlight those traits. “Repeating your coloring in some way creates a signature look that always stands out,” Eiseman says. In other words, a blueeyed guy looks better in shades of navy for the same reason a redhead with hazel eyes can wear earth tones. SCOTCH & SODA JACKET, $215 UNIQLO SWEATER, $90 SHIPLEY & HALMOS PANTS, $195 SPERRY TOP-SIDER SHOES, $60

80 MENSHEALTH.COM | January/February 2014

BOLD “If you’re unsure how to add variety, just start with solids, color blocks, classic stripes, or even small dots or checks,” says Halmos. “Subtlety goes a long way.” GOLD TOE SOCKS, $17 FOR A THREE-PACK COLE HAAN SHOES, $248

BOLDER Crazy doesn’t automatically mean cool, warns Halmos. “The biggest, baddest, most bodacious print can be worn successfully only if it matches your outfit or at least its color tone. You want socks to complement your look, not distract from it.” SHIPLEY & HALMOS SOCKS, $30


Check out our website at MENSHEALTH.COM/INSIDEOUT for the latest event and promotion updates.

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Style / Dare to Mix It Up

PULL THE SWITCH

BRING YOUR STYLE INTO FOCUS

Pattern Your Approach

People who select eyeglass frames that hide their face are actually doing it all wrong. Ernest Sabine, a designer with the men’s brand Ernest Alexander, pulls a reverse Clark Kent: When he puts his glasses on, he gains confidence. “I make a statement with my glasses,” says Sabine. “They’re a huge part of my personality and style dating back to the ninth grade, when I bought a pair with the 1960s-style black rims.” Find your own style. “Look for glasses that match your skin tone and flatter the shape of your face,” Sabine says. “I have light hair and a square face, and my blond, slightly rounded tortoiseshell frames work with both.” So don’t settle. Bold glasses chosen wisely will add “a bit of edge to your appearance,” he says, “making you look smarter, fresher, and more modern.”

Most men stick to solid shirts and patterned ties, but the inverse is just as easy to pull off. The size of patterns and thickness of textures dictates how pieces should be paired, explains Singer. “If your shirt has a large pattern, pick something smaller in your tie, and vice versa,” he says. Start with a statement pattern, like a floral, and repeat it on a smaller scale, or subdue it by adding a solid color. For example, solid trousers or dark jeans tone down a bold striped jacket with a printed shirt. If that’s too extreme, try to vary the texture of your clothes instead— like a solid-colored shirt in an unexpected fabric such as linen or denim. MICHAEL BASTIAN SPORT COAT, $1,325 FRENCH CONNECTION SHIRT, $88 TODD SNYDER PANTS, $225 THE TIE BAR TIE, $15 THE KNOTTERY POCKET SQUARE, $18 WILL LEATHER GOODS BELT, $90 NAUTICA WATCH, $175

Strike a Balance

Clothing items should never compete, which means the proportions of your shirt and tie patterns should be complementary and not too close in scale. Thick stripes go with thin stripes, and large checks look best with small ones. “Always let one pattern or texture win,” advises Singer. Since pattern-on-pattern mixing is already an advanced style play, don’t push it with color. The tones should remain subdued, and your tie should be darker than your shirt. If you’re adding a pocket square to the mix, keep it solid. 82 MENSHEALTH.COM | January/February 2014

GANT BY MICHAEL BASTIAN GLASSES, $165

MICHAEL BASTIAN SHIRT, $475 BRUNELLO CUCINELLI TIE, $225

JOHN VARVATOS STAR USA SHIRT, $98, AND TIE, $85

CALVIN KLEIN COLLECTION SHIRT, $375 JACK SPADE TIE, $98

TALLIA SHIRT, $90 TED BAKER LONDON TIE, $95

Want to buy these items? See page 143.


The Main Event A Toast to 25 YEARS Ċ October 2013, New York City

Katrina Cohen, Chris Peel, Scott Marcus

Carla Gugino, Jason Ritter and Sarah Shahi

Carter Oosterhouse

Rosario Dawson and Taye Diggs

O 

n October 9th, Men’s Health Editor-in-Chief Bill Phillips and Publisher Ronan Gardiner welcomed media insiders, influential New Yorkers and celebrity guests to a special event honoring Men’s Health’s 25th Anniversary. Guests celebrated the milestone with cocktails and hors d’oeuvres and were entertained with a photo booth and style giveaways before walking away with a signature gift bag featuring handselected items for the Men’s Health man.

Olivia Berganza, Michelle Mancero, Susan Faggella and Diana Bucci

Jessica Santemma and Kara Brown

Tom Edwards and Taly Ozir

Eric Jennings, Robert Verdi, McKenzie Liataud and Richard Presser

Dylan McDermott and Adewale AkinnuoyeAgbaje

Bill Phillips and Ronan Gardiner

Sam Grossman, Lance Bass, Ariana Malushi

THANK YOU

Randi Siegel and Josh Reed

TO OUR PARTNERS

Dr. Travis Stork

Original cover stars Francis and Matthew Bouley

UNITED AIRLINES MARKHAM VINEYARDS RAYMOND WEIL HUGO BOSS AMERICAN CREW ROGAINE®

TO SEE MORE, VISIT FACEBOOK.COM/MENSHEALTH Photo Credit: Dave Kotinsky/Getty Images and Anita Aguilar Photography


Nutrition

From boiled rutabagas to mushy squash, y squash, winter vegetables can be dull enough nough to trigger hibernation. There’s a tastier, healthier option: Eat ’em raw.

84 MENSHEALTH.COM | January/February 2014

PHOTOGRAPHS BY BOB MARTUS

JUST-PICKED TOMATOES ARE LAUDED. FRESH CORN LIONIZED. BUT

winter vegetables? They’re usually just loathed. That’s because winter is the traditional season of overcooking, when distinctive textures and complex flavors are crushed and simmered away. But celery root, butternut squash, parsnips, and brussels sprouts deserve a better fate: You should eat ’em raw. No, we’re not suggesting that you chomp into a beet or a rutabaga as you would a fresh apple. But with a little shaving, blending, and grating, you can easily enjoy the bounty of winter vegetables without resorting to the soup bowl or roasting pan. And when prepared simply, these coldweather gems pack enough vibrant flavor and crunch to rival any summertime produce. So give the corn and tomatoes a few months off. They’ll be terrible right about now, anyway. Not so the winter vegetables, which are as hearty as the days are short. Now’s the time to see them in a whole new light.

Food st yling: Jamie K imm, prop st yling: T hom Dr iver/Halley Resources

RAW POWER R

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Nutrition / Raw Power

WRAP IT

Smoked Salmon Collard Wraps No need to slow-simmer your collards Southern-style—their mild flavor and tender texture when raw make them an ideal stand-in for tortillas in a range of wraps. These green giants are jampacked with lutein and zeaxanthin, a dynamic antioxidant duo that can slash your risk of cataracts by up to 42 percent, say scientists in Finland. Celery root (a.k.a. celeriac) might be the weird stepchild of the vegetable world, but flavorwise it’s like the love child of parsley and celery. It infuses wraps and salads with a bright, grassy, crunchy complexity—and it’s a great source of bone-building phosphorus.

1 RIPE AVOCADO, PITTED ½ CUP SOUR CREAM JUICE OF ½ LIME 1 GARLIC CLOVE, MINCED ¼ TSP GROUND CAYENNE OR CHILI POWDER SALT TO TASTE 8 LARGE COLLARD LEAVES, STEMMED 6 OZ SMOKED SALMON 2 CUPS PEELED AND SHREDDED CELERY ROOT

1 / Place the avocado flesh, sour cream, lime juice, garlic, and cayenne in a food processor or blender. Blend until smooth and season with salt. 2 / With a sharp knife, shave the thickest parts of the collards’ stalks to make the leaves more pliable. To make each wrap, place 2 leaves on a work surface head to foot (stalks at opposite ends), partially overlapping. Dollop the avocado cream down the center lengthwise; top with some smoked salmon and shredded celery root. Tightly roll the leaves starting at the bottom end, tucking in the sides as you go. Cut in half diagonally to serve. Repeat with the remaining ingredients. MAKES 4 SERVINGS SHAVE IT

Roast Chicken Salad with Butternut Squash and Farro When peeled and thinly shaved with a vegetable peeler, raw butternut squash yields sweet, tender flesh that’s a natural fit for protein-rich winter salads. Look for smaller specimens, which are usually more tender. The orange flesh tips you off to its payload of carotenoids, a potent class of antioxidants linked to lower incidences of cancer and heart disease. And this hearty salad will keep you satisfied, thanks to its protein-packed chicken and fiber-rich parsnips and farro, an ancient grain of the wheat family. UPGRADE Turn this salad into an even heavier nutritional hitter by serving it on a bed of baby kale. These winter greens are less bitter than the larger kale leaves, and they’re loaded with vitamin C, vitamin K, and yes, more carotenoids. Bonus: You don’t have to remove the stems to enjoy it raw. Plus, it’s a “hot” vegetable right now, so it’s readily available. 86 MENSHEALTH.COM | January/February 2014

1 CUP FARRO ¼ CUP EXTRA-VIRGIN OLIVE OIL ¼ CUP ORANGE JUICE 2 TSP MINCED FRESH GINGER ½ TSP GROUND CUMIN ¼ TSP SALT ¼ TSP PEPPER 2 CUPS ROUGHLY TORN ROTISSERIE CHICKEN (BONES AND SKIN REMOVED) 2 MEDIUM PARSNIPS, PEELED AND SHAVED 3 CUPS PEELED AND THINLY SHAVED BUTTERNUT SQUASH 1 CUP RED SEEDLESS GRAPES, HALVED ⅓ CUP CHOPPED FLAT-LEAF PARSLEY ¼ CUP TOASTED PUMPKIN SEEDS 3 OZ SOFT GOAT CHEESE, CRUMBLED

1 / Place the farro and 3 cups of water in a medium pot. Bring it to a boil, reduce to a simmer, and cook until tender, about 25 minutes. Drain and cool. 2 / In a large bowl, whisk together the olive oil, OJ, ginger, cumin, salt, and pepper. 3 / Add the farro, torn chicken, parsnips, squash, grapes, and parsley to the bowl; toss everything to coat with the dressing. Top with pumpkin seeds and goat cheese and serve. MAKES 4 SERVINGS


BLEND IT

Beet-Ricotta Smoothie Skip the juice bar and drink your beets at home: You can whip up this ruby-red, protein-packed breakfast smoothie in a mere minute. Plus, starting your morning with naturally sweet beets can even help your ticker: A study from Newcastle University in the U.K. found that foods rich in nitrates, such as beets, can help lower blood pressure. That’s because the natural nitrates help dilate blood vessels, resulting in better bloodflow. Ricotta makes your shake creamy and provides a dose of muscle-building whey protein. And a dose of strawberries and orange juice boosts sweetness. UPGRADE If the beet greens are still attached, whirl a few into the drink. They contain plenty of phylloquinone, a type of vitamin K that’s found in leafy greens and may, according to researchers in the Netherlands, slash your risk of type 2 diabetes.

SHRED IT

Brussels Sprout and Prosciutto Slaw with Hazelnut Dressing

Illustrations by MICHAEL MYERS

When they’re finely shredded, brussels sprouts have an assertive crunch that pairs well with cheese, nuts, and cured meats. That’s no surprise: They’re closely related to slaw-friendly cabbage. And researchers have found another good reason to add more brussels sprouts—and other cruciferous vegetables—to your winter menu: immunity protection. A study published in the journal Cell reports that this potent group of vegetables can help regulate a protein known as AhR, which is vital to maintaining a healthy population of immune cells in human skin and intestines—the first line of defense against foreign invaders. UPGRADE Consider shredding kohlrabi into your winter slaws. The crisp flesh of this Sputnik lookalike is rich in high-powered, disease-fighting vitamin C and contains cancer-fighting sulforaphane.

TOOLS OF THE TRADE

Make quick work of no-cook winter vegetables with these weapons.

BREVILLE HEMISPHERE CONTROL BLENDER

Major horsepower means you can whip up vegetable smoothies without busting gears. $200, brevilleusa.com

¾ LB BRUSSELS SPROUTS, SHREDDED 1 LARGE CARROT, PEELED AND SHREDDED 1 GRANNY SMITH APPLE, SHREDDED 3 OZ PROSCIUTTO, CHOPPED ⅓ CUP DRIED CHERRIES 3 TBSP EXTRA-VIRGIN OLIVE OIL ¼ CUP HAZELNUTS, PLUS MORE FOR SERVING 2 TBSP CIDER VINEGAR 2 TBSP PURE MAPLE SYRUP 2 TSP DIJON MUSTARD 1 TSP LEMON ZEST 1 GARLIC CLOVE, CRUSHED SALT TO TASTE FRESHLY GROUND PEPPER TO TASTE SHAVED PARMESAN OR PECORINO ROMANO CHEESE, FOR SERVING

KUHN RIKON STRAIGHT PEELER

With a flat carbon-steel blade, this peeler makes shaving vegetables quick and easy. $4, williams-sonoma.com

1 / In a large bowl, toss together the shredded brussels sprouts, carrot, and apple. Add the prosciutto and cherries. 2 / Place the olive oil, hazelnuts, vinegar, syrup, mustard, lemon zest, and garlic in a food processor or blender and blend until the dressing is mostly smooth but still slightly chunky. Season with salt and pepper. 3 / Toss the dressing with the slaw and garnish with Parmesan or pecorino cheese.

¾ CUP WATER ¾ CUP ORANGE JUICE ¾ CUP RICOTTA CHEESE 2 MEDIUM BEETS, TRIMMED AND CHOPPED 1½ CUPS FROZEN STRAWBERRIES ¼ CUP WALNUTS 1” PIECE FRESH GINGER, PEELED ½ TSP CINNAMON

1 / Place all the ingredients in a blender in the order listed and blend on high until smooth, about 1 minute. MAKES 2 SERVINGS

MAKES 4 SERVINGS

OXO BOX GRATER

Extra-sharp, doublewide grating holes on this sturdy model mean easy shredding without wrist strain. $18, oxo.com MENSHEALTH.COM 87


Belly Off

BY ADAM RICHMAN

PHOTOGRAPHS BY GIJS VAN DER MOST

ADAM RICHMAN AGE 39 HOMETOWN BROOKLYN, NY HEIGHT 5'11" WEIGHT LOST 70 LB REACHED HIS GOAL IN 10 MONTHS

MAN V. FLAB

88 MENSHEALTH.COM | January/February 2014

Grooming: Asia Geiger/C elestine A gency

As the host of TV’s Man v. Food, Adam Richman ate massive portions of greasy grub for a living. But then he ditched the show, overcame his bad habits, and took control of his body.

I KNEW WHAT I WAS GETTING INTO:

72-ounce steaks, shakes by the quart, atomic wings. When I landed Man v. Food in 2008, I accepted the fact that my weight would fluctuate. But instead of stressing about the scale, I made my long-term health a primary concern. I met with a hematologist, a lipidologist, a cardiologist, and my doctor. Off the set, I exercised and ate healthy. I figured that as long as my blood work and heart were good, I was good. But those efforts were no match for the thousands of calories I’d eat over the course of a shoot. It wasn’t the 2½-pound pastrami sandwiches or the yard-long bratwursts that did me in. It was all the extras. I was logging 15-hour days, sampling food every minute. I had access to these amazing dishes, and it was easy to lose sight of how quickly the bites added up. Then I started shooting Adam Richman’s Fandemonium, and last


Belly Off / Man v. Flab

January I had a chance to look at the rough cuts. It was depressing. But it wasn’t just my appearance—airplane seats felt cramped, I was wearing an XXL jacket, and I had less energy. I went in for a checkup, and when my doctor had me stand on the scale, even he was surprised. Seeing that number (which I’ll take to the grave) was a turning point. I knew I needed to make a change. I cut out white flour and starches and worked with my doctor and a nutritionist to develop a plan. They put me on a calorierestricted diet that incorporated 100-calorie shakes and fiber-enriched tea and fruit punch. My body adapted quickly. I realized that I didn’t need nearly as many calories as I’d grown accustomed to. I ate 100 to 200 calories every two hours or so, consumed healthy proteins (yogurt, lean meat, turkey jerky), and drank a gallon of water a day. And as my weight dropped, my energy soared. To combat the monotony of gym workouts, I started playing soccer. I looked at workouts as training sessions. My soccer training includes squats, pushups, resistanceband work, and sprints. Ninety minutes of running became part of my love of the game rather than a chore. Was it tough when the crew was eating pizza while I had almonds and yogurt? Yeah. But because of that momentary sacrifice, I went from an XXL to an L in 10 months. Now I wear slim-cut suits. People no longer call me a teddy bear. Do I miss the food? Sure...but not as much as I enjoy the benefits of being at a healthy weight.

Ta y l o r H i l l / G e t t y I m a g e s ( R i c h m a n b e f o r e )

GUT CHECK Back in 2012, Adam Richman was 70 pounds heavier.

PRODUCE RESULTS

Try Adam Richman’s tips for tastier vegetables.

Escape These Fat Traps

Wherever he goes, Adam Richman meets people who expect him to eat big. Here’s how he overcomes social pressure in diferent situations, and how you can too. YOU’RE KNOWN AS A BIG EATER

If you have a reputation as a bar-food guy, people expect you to stay a bar-food guy. “I ordered a salad in a sports bar, and the guys at the next table went crazy,” says Richman. “They were like, ‘What’s wrong with you? Get some wings!’” But if you want to lose weight, you have to stop living up to other people’s expectations. “Now I take an odd pleasure in disappointing people,” he says.

BRUSSELS SPROUTS

YOUR FRIENDS SUPERSIZE IT

On the set, Richman’s crew ate with abandon, and that made it hard for him to stay on track. Guys typically eat worse when they’re in a group, says MH nutrition advisor Mike Roussell, Ph.D. So when you know you’ll be around an unhealthy spread (like at a poker game or Super Bowl party), stock the snack tray with healthy noshes, like vegetables, nuts, popcorn, and jerky.

Cut them in half, toss them with a couple of spoonfuls of miso paste and some extra-virgin olive oil, and roast at 425°F until browned, about 25 minutes.

YOUR COWORKERS POUND COOKIES

Doughnuts and cake in the office? “I never used to turn down food because I didn’t want to seem ungrateful,” says Richman. So now he just passes it on. Try it: The next time someone hands you something you’d rather not eat, break off a piece and take a small bite. Then compliment the maker and take another bite. Now pass the plate and suggest to others that they give it a try.

CRUDITÉS WITH YOGURT DIP

Cut up raw vegetables and make a savory dip by adding lemon juice and garlic to Greek yogurt, along with a pinch each of sea salt, black pepper, and paprika.

YOUR CLIENTS LIKE TO FEAST

Tackle lunch meetings and client dinners strategically: When you sit down, suggest lean proteins and vegetables for appetizers, Roussell says. That’ll keep the onion rings off the table and help you avoid a bread binge. For your main, go for grilled fish or shellfish and say you have a big workout in the morning and need to be light on your feet. Then, do the workout. —HANNAH McWILLIAMS

JERK-SEASONED VEGETABLES

For a spicy, satisfying, healthy side dish, sauté florets of broccoli with some jerk seasoning and olive oil. Or use green beans and carrots instead of broccoli.

January/February 2014 | MENSHEALTH.COM 89


Couples

DOWN, BUT NOT OUT Being rejected by a woman is a bummer—but it’s also your chance to emerge a better man. “I’M NOT IN THE MOOD.” “I’VE MET SOMEBODY ELSE.”

“I’m just not interested.” Romantic rejection comes in many forms, and the side effects are never welcome.“Your heart races, your palms sweat, even your sleep suffers,” says Nathan DeWall,Ph.D., a professor of psychology at the University of Kentucky. “Men often say it feels as bad as being punched in the stomach.” In fact, those guys are onto something: Researchers at the University of Michigan found that the consequences of social rejection can feel similar to being physically hurt. Why is that pain so tough to shake off? “Men associate their status with whether or not women like them,” says Brandy Engler, Psy.D., a Los Angeles–based sex therapist and the author of The Men on My Couch. “If women don’t like you, your social status is lower. It affects the way a man sees himself.” And once you’ve entered that dreaded cycle, it’s hard to escape. A study from the Albert Einstein College of Medicine found that rejection affects the same regions of the brain linked with addiction. Recovering isn’t always easy, either. But managed properly, a rejection could signal the start of a stronger, more confident, more resilient you. Flip these five romantic turndowns into your chance to step up.

90 MENSHEALTH.COM | January/February 2014

BY LAURA TEDESCO

PHOTOGRAPH BY MIKO LIM


REJECTION 1

REJECTION 3

REJECTION 4

REJECTION 5

You go in for the kiss...and get the dreaded cheek.

Weeks into dating, she says, “This isn’t working.”

Your girlfriend turns you down for sex...again.

You’re in a serious relationship. Then she dumps you.

 `YOUR FIRST MOVE

 `YOUR FIRST MOVE

 `YOUR FIRST MOVE

 `YOUR FIRST MOVE

 `YOUR FIRST MOVE

When things go cold, try another way in. “Suggest foreplay that doesn’t involve genitals, like a massage,” says Engler. “Once she relaxes her body, she’s more likely to be interested.” But the better tactic, at least in the long term, is to say, “That’s fine, babe. Want to watch a movie instead?” Respecting her refusal can be a turn-on for her, Sitron says. “It shows that you value her.” And by suggesting an alternative activity, you prove that it’s real intimacy you’re after, even if it’s not sexual.

Don’t harass her in the immediate wake of your breakup. “Rejection can lead to obsession, where you idealize the person and devalue yourself,” says Engler. You may have an overwhelming desire to call her constantly or to stop by her office. This “falling off the deep end” phase is not attractive. So wait a couple of weeks, and then approach your ex once your intense drive to win her back has weakened and you’re thinking more clearly, Engler says.

If her excuse sounds legit or she seems to have the jitters, it’s worth going out on a limb: “Send her a message saying, ‘I really think we should meet each other. How often do you find someone who has so much in common with you?’” says Engler. By emphasizing your potential as a match and not just the fact that you’re attracted to her, you’ll set yourself apart from the other dudes clamoring for her attention.  `YOUR LONG-TERM PLAN

S t y l i n g : S t e p h a n i e Tr i c o l a / s t r i c o l a . c o m , M i s s g u i d e d s h o e ; i l l u s t r a t i o n b y J A S P E R R I E T M A N

REJECTION 2

Your online dream girl backs out of a first date.

Online dating’s upside— so many singles!—is also its Achilles’ heel; many people feel overwhelmed by choice. “If the first 10 women turn you down, your expectation about the 11th will be low,” says Jeff Cooper, Ph.D., who has done dating research at Trinity College Dublin. So if that’s affecting your confidence, remember that it was her profile—a facade, not the whole person— that drew you in. Search by common interests, not physical attributes. And consider switching venues while you’re at it. Sites like JDate and eHarmony, for instance, appeal to people with specific desires, unlike apps such as Tinder that emphasize looks.

She may not be saying no forever, but respect that she’s not interested now. Smile and say, “Too soon?” and drop it—even if you’re dying to demand answers. “With a sexual issue, it’s often better to relax than to turn it into a big discussion,” says Helen Fisher, Ph.D., author of Why We Love. So why did she deny you? “It could be that she’s not attracted to you,” says Engler, “or maybe she’s being coy.” In fact, Fisher adds, “she may want a real relationship and doesn’t want to start too fast.”  `YOUR LONG-TERM PLAN

Send her a text later asking why she dodged your kiss. If you caught her off guard or she wasn’t ready, lay the groundwork well before your second attempt. “Don’t move in for a kiss as a test of whether she wants you or not,” says Engler. “Wait until you’ve built a little tension.” Prepare her by incorporating small acts of physical intimacy—reach across the table to briefly hold her hand, or touch the small of her back as you open the door. By the time you say good night, her signals will reveal whether or not she wants you to plant one.

Shocked? You probably just missed the signs, says Justin Sitron, Ph.D., a professor of human sexuality at Widener University. “Maybe there wasn’t physical chemistry,” says Engler. “Or maybe she found someone else.” If chemistry is the problem, address it head-on: “Say, ‘Maybe we don’t feel it now, but we’re enjoying each other’s company. Let’s go out again and see if anything builds,’” suggests Engler. “Sometimes if people are a perfect match on paper, they feel pressure to have chemistry, which actually dampens it. The chemistry will build when you start to relax.”  `YOUR LONG-TERM PLAN

Ask her on a date that caters to her interests—and puts her in control. For example, if she prides herself on her cooking, propose an evening during which the two of you tackle a complicated meal—and you bring the wine. Or if you’re both golf nuts, challenge her to 18 holes. “These are things a woman does when she really likes somebody,” says Engler. Which means the simple act of doing them could subconsciously help her shift from “I don’t know” to “This guy is great!”

 `YOUR LONG-TERM PLAN

There are only so many nights that movies can stand in for sex. “You might have what’s called a ‘sexual desire discrepancy,’” says Justin Lehmiller, Ph.D., a social psychologist at Harvard. In other words, your libido may far outsize hers. Engler’s advice: Kickstart her sex drive. “Tell her about your fantasies, and describe what you like about her body,” she says. But don’t make a move right away. “Tease her and then pull away.” This keeps a sexual undertow flowing. Over time, you’ll reawaken her sexual mind, and her body will follow.

 `YOUR LONG-TERM PLAN

Start with a benign text, like a link to a video she’d enjoy. If her response is positive, ask her to lunch to deliver your spiel, says Tom Stevens, Ph.D., a psychologist at California State University. But if she cites real differences—say, she’s very religious and you’re not—it may be time to cut your losses. Breakups happen, and they don’t always unhappen. “She saw that it wasn’t a good match before you did,” says Stevens. But if it’s a behavior that bugs her, set a new goal for yourself instead of obsessing about her or what’s wrong with you. That way, Engler says, “you’ll have something positive to take forward.” J

HOW TO LET HER DOWN EASILY

Ensure a clean break with these smooth exit strategies from Paul Hokemeyer, Ph.D., a licensed marriage and family therapist.

TELL HER THE TRUTH

Don’t say, “It’s not you.” Of course it’s her. If it weren’t, you two would still be together. The most respectful thing you can do is be completely honest. No, that’s not a license to be malicious; it simply means you can’t lie.

CREATE DISTANCE

In the immediate aftermath of the split, it’s okay to avoid phone calls, texts, and e-mails. Consider unfriending her on Facebook, too. She might search for clues indicating that a reconciliation is possible. Be careful not to leave any.

DON’T DRAG IT OUT

Couples often agree to “take a break” when one person really intends to terminate the relationship forever. That’s just prolonging the inevitable. Use the word “end.” It’ll hurt, but odds are she’s stronger and more resilient than you think.


Muscle

BY MICHAEL EASTER

OLYMPIC FITNESS SECRETS

PHOTOGRAPHS BY RAMONA ROSALES

BILLY DEMONG SPORT NORDIC COMBINED AGE 33 HEIGHT 5'10" WEIGHT 145

Build endurance, strength, stability, and power with tips from four of America’s greatest winter athletes.

ON TEAM USA NORDIC COMBINED,

getting “Billed” is when 2010 Olympic gold medalist Billy Demong takes you for a “quick” cardio session that lasts all morning. “If I told my teammates we’d be doing a four- or five-hour run, they’d never go,” says Demong, who admits that

92 MENSHEALTH.COM | January/February 2014

who plays mind tricks to coax more from his body. “I keep telling myself, ‘Just 10 more seconds and then quit.’ Do that a few times and you’ll find a new you, and fewer competitors keeping up.” To make sure he has an extra gear to outpace the competition, Demong does the workout at right. “It helps me pass the redline and make a strong push when I’m exhausted,” he says. Add it to your routine to reap the same benefit.

Go the Extra Mile

Set an ambitious mile time—say, 30 seconds under your personal best—and then head out for intervals. If your goal is 6 minutes, run a half mile in 3 minutes and walk 3 minutes. Do this four times, adding an interval each week so by week three you’re at six intervals. By week four, try to run your goal time.

I l l u s t r a t i o n s b y J A M E S G R A H A M , i c o n s b y G R E G M A B LY

ENDURANCE

such workouts often push his own limits as well. “It puts you in a difficult physical and mental place, but breakthroughs happen on the verge of breakdowns.” That drive to suffer and then succeed is what allows Demong to dominate a grueling sport that combines ski jumping with a 10K cross-country race. “I’ve felt more pain from pushing past my physical limit in competition than from breaking bones,” says Demong,


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Muscle / Olympic Fitness Secrets

STRENGTH TED LIGETY SPORT ALPINE SKIING AGE 29 HEIGHT 5'11" WEIGHT 185

IF THE KEY TO SKIING FAST WERE

simply to point your tips downhill and let gravity do the rest, the heaviest man would always win— and Ted Ligety would defy the laws of physics. “At 185, I’m the lightest on the team,” the gold medalist says. “But I’m also the strongest— and that’s the key to speed.” To handle the force created by hurtling downhill at highway speeds, Ligety hammers his lower body in training. “At 80 miles an hour, each turn becomes one long rep,” he says. “The stronger you are, the longer you’ll last and the fewer energy leaks you’ll have.” Multiply your own strength and stamina with Ligety’s leg routine. “We measure my legs before and after,” he says. “They usually grow in diameter by 2 centimeters because of the increased bloodflow to the working muscles.”

Power Up Your Legs 1 BARBELL BULGARIAN SPLIT SQUAT

Hold a barbell across your back with your left foot on a bench behind you. Lower your body as far as you can and push back up. Continue for 1 minute; then switch legs and repeat. 2 WALL SIT

Stand with your back about 18 inches from a wall. Without moving your feet, lean back against the wall and lower your body until your knees are bent 90 degrees. Hold the position for 2 minutes. 3 BARBELL DEADLIFT

Roll a barbell against your shins and grab it using an overhand grip. Keeping your back flat, thrust your hips forward and stand up. Lower the bar to the floor, keeping it close to your body. Repeat for 1 minute.

94 MENSHEALTH.COM | January/February 2014


RICO ROMAN SPORT PARALYMPIC SLED HOCKEY AGE 32 HEIGHT 5'9" WEIGHT 180

STABILITY PLAYING WORLD-CLASS HOCKEY

is hard enough on skates. Playing it on a sled takes incredible balance, coordination, and agility—skills Team USA Paralympic sled hockey forward Rico Roman didn’t have when he first entered the rink in 2009. “I could go fast, but I had no control—I’d crash into the boards,” says the army vet, who discovered the sport after losing a leg in Iraq.

So how did Roman transform himself into one of the top Paralympic players in the world? “I did this medicine ball circuit two or three times a week,” says Roman, a native of Portland, Oregon, who’s also a member of the San Antonio Rampage sled hockey team. Complete three circuits, moving from one exercise to the next without resting. “Throwing and catching a weight in all different directions from all different angles prepared me to give hits on the ice,” says Roman. “It also made me much, much harder to take down.”

Develop Multidirectional Balance

1 MEDICINE BALL SLAM

Grab a medicine ball and stand with your feet shoulder-width apart. Raise it high above your head and slam it to the floor. Pick it up and repeat. Do 20 reps.

2 WALL TAP

Stand a few inches away from a wall holding the ball overhead. Reach back and throw it against the wall as hard as you can. Catch it and repeat. Do 20 reps.

3 SIDE THROW

Stand with your left side 3 feet from a wall. Rotate to the right; then, as you rotate to the left, throw the ball hard against the wall. Catch it and repeat. Do 10 reps per side.


Muscle / Olympic Fitness Secrets

POWER TWO THINGS TO KNOW ABOUT BOB-

sledding: Most races are won or lost in the first 50 meters (the running start), and Team USA athlete Steve Langton can jump 70 inches. The connection? “Bobsledding is all about lower-body power,” says Langton, who might be the sport’s most explosive push man. But he wasn’t always so mighty. “I used to focus on building my upper body,” says Langton. That changed when he joined Team USA in 2010. “I stayed the same weight, but as my muscle mass moved to my lower body, my performance improved,” says Langton. And as it did, Team USA became the most intimidating crew in the sport. To help Langton keep his edge, strength and conditioning coach Jason Hartman, C.S.C.S., has him do one of the exercises below in each of three weekly workouts.

Build Launch Power 1 BARBELL SQUAT

Hold a barbell across your upper back using an overhand grip. Push your hips back, bend your knees, and lower your body as deep as you can. Pause, and push back up. Do 3 sets of 3 to 5 reps. 2 BARBELL HANG PULL

Hold a barbell in front of your waist with an overhand grip. Push your hips back, letting it slide down to just above your knees. Push your hips forward, pulling the bar as high as you can. Do 4 to 6 sets of 3 reps. 3 BARBELL JUMP SQUAT

Load a barbell so it’s 30 percent of your 1-rep max and hold it across your upper back. Lower into a squat and jump up. Land softly, immediately dropping back down for your next jump. Do 5 or 6 sets of 3 reps.

96 MENSHEALTH.COM | January/February 2014

STEVE LANGTON SPORT BOBSLED AGE 30 HEIGHT 6'2" WEIGHT 230


Ted Ligety Olympic Alpine Skier

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Wealth

BY CHRIS TAYLOR

ILLUSTRATION BY MICHAEL MYERS

KEEN INVESTORS ARE DRAWN TO

savvier bets than the ones served up in smoke-filled poker games and money-sucking craps tables. They go after the smart money, not the fantasy payout—and you’d be wise to follow suit. You could roll the dice on a bold new startup. Or take a chance on an insurance policy that saves you millions. You can even gamble on making the world a better place— and yourself a better man. So go ahead: Steal a look at a winner’s hand.

1

Open Your Umbrella

Some gambles are always worth staking a few bucks on. Follow this low-risk guide to strengthening your financial hand, and you’ll emerge wealthy and healthy. 98 MENSHEALTH.COM | January/February 2014

Zo o n a r G m b H /A l a m y (b a c k g r o u n d i m a g e)

7 SMALL BETS THAT PAYOFF BIG

No matter how much cash you’ve saved, you could be just one fender bender away from bankruptcy. “After a car accident, you could be sued for hundreds of thousands in lost wages and medical bills, and damages for pain and suffering could be two or three times that,” says Bankrate.com columnist Jack Hungelmann, a Minneapolis insurance rep for 30 years. One way to cover your assets: a personal umbrella insurance policy, which can give you a million dollars or more in liability coverage above the existing limits on your auto and homeowners’ policies. “It’s the best buy in the business,” says Hungelmann. “You can get $1 million in coverage for about $150 a year.” One suggestion: Buy $1 million more than you think you’ll need. In other words, if you think $1 million will let you sleep at night, buy $2 million, Hungelmann says.


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Sites like Wefunder are among a new wave of platforms that let you invest in promising new ventures. “You can help the next generation of people starting companies and participate in the financial return,” says Carl Sjogreen, a Bay Area startup exec and Facebook’s former director of product management. Only the 1 percenters used to be able to do that, but Wefunder’s backers expect that a section in the recently passed JOBS Act could open the site to everyone as early as this summer. That would mean you could invest as little as $100 in a company like Asseta, which calls itself the “eBay for manufacturing,” and earn a small but potentially lucrative stake in its future. Just do a little digging before you invest in a company, warns billionaire investor Mark Cuban. “You’ll be shocked at how often people have already tried and failed at the concept,” he says.

Most people think of a charitable contribution as a tax deduction, not a gamble. Give up the break from Uncle Sam, though, and you’ll turn what would’ve been a onetime donation into a tool with the potential to help far more people. Nonprofits such as Kiva and Zidisha allow ordinary people to provide microloans to recipients in need. A $25 loan, for example, could help a family in Kenya buy a cow. Once the recipient repays the loan, you can send that same $25 to another person. On Zidisha, you interact with the entrepreneurs—no middleman. “The borrowers pay less than 10 percent interest on average,” says Julia Kurnia, the site’s director. The minimum loan is $1, and the site boasts an 88 percent repayment rate. (Water. org, the microfinance charity cofounded by our cover guy, Matt Damon, achieves 99 percent payback. See page 42.)

If a financial advisor offers you a 2,000 percent return, you should probably call the SEC. When it comes to home improvement, though, that’s the kind of number you’re looking at if you invest in the humble programmable thermostat. Buy one for about $90, and according to the EPA’s Energy Star program, you could pocket roughly $1,880 in savings over the course of the device’s 15-year life. “You can cut at least a third from your utility bills right there,” says home improvement expert Lynda Lyday, author of The Homeowner’s Manual. She likes thermostats that connect to your Wi-Fi so you can use an app to control the temperature remotely, like the Honeywell Wi-Fi Smart Thermostat ($224, wifithermostat.com). To economize even more, seal up air leaks and consider adding insulation; the EPA estimates that could save you an additional 20 percent.

Extended warranties on electronics are rarely worth paying extra for—with one exception. “Mobile devices are carried, shoved, and handled daily. The odds of damage are infinitely higher,” says David Pogue, a technology correspondent for CBS News. An inexpensive protection plan could save you hundreds of dollars on repairs and replacements. First, check to find out if your credit card protects you. “Most consumers are not aware that many cards offer extended warranties,” says Chris Morran, a deputy editor at Consumerist. Not covered? Look into a third-party provider like SquareTrade. Its iPhone plan offers twice what AppleCare provides—four replacements or repairs—for only $25 more. Pair it with a quality case, preferably one made of silicone, Pogue says. We like the Defender series from OtterBox (otterbox.com).

Finance the Next Digital Revolution

Save the World, $25 at a Time

100 MENSHEALTH.COM | January/February 2014

Put Your Home on Autopilot

Protect Your Tech


or giving the dog a workout...

TM

6

7

Not sure if pet insurance is worth it? Here’s a hint: The American Veterinary Medical Association reports that pet owners spend an average of $375 a year on vet bills. And that’s before the shock of basic surgical procedures. Extracting a dog’s tooth—a fairly common surgery—runs about $830, according to Veterinary Pet Insurance. You can avoid that tab for very little expense: Often, $30 a month can cover up to $14,000 of bills. Two tips: “Skip wellness and accident-only plans,” says Mike Hemstreet of PetInsuranceReview. com. The former is just prepaying for checkups, and the latter doesn’t cover illness. Also, he says, go with a high deductible and no lifetime cap. If your pet is young, buy the policy before the furball’s first birthday, says Hemstreet. “Pet insurance doesn’t cover preexisting conditions. Enrolling early ensures that you’ll avoid any surprises.”

A fee-only financial planner is like a doctor who can diagnose your money woes and prescribe a cure, says Joel Dickson, a senior investment strategist for Vanguard. A session should run you about $150 an hour, says Harold Evensky, CFP, founder of Evensky & Katz Wealth Management. You’re paying a premium for the advice: Feeonly planners are not incentivized to put you into investments that bolster their commissions. “You might also ask the advisor to help you with estate planning,” says Larry Palmer, managing director of wealth management for Morgan Stanley, “such as drawing up a will and making sure your portfolio is allocated properly.” When choosing an advisor, check the person’s credentials, says Steve Lockshin, CIMA, author of Get Wise to Your Advisor. Insist on rigorous certifications such as CFP and CIMA. J

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THREE AWFUL MONEY GAMBLES

They might seem tempting, but just say “no deal” when these wallet-emptying ofers arise. WHOLE-LIFE INSURANCE

Your insurer opens a cash account, deposits your premium, and pays out an annual guaranteed dividend. Sounds good, right? Don’t be seduced, says Ric Edelman, an independent financial advisor and author of Ordinary People, Extraordinary Wealth. “These policies are often laden with fees—mortality expenses, underwriting costs, insurance charges. You’ll need to hold it 10 years before you break even.”

COLLISION INSURANCE ON RENTALS

Odds are you’re already protected. “Collision coverage on your car transfers to any rental in the United States and Canada,” says insurance veteran Jack Hungelmann. Renting abroad? Find out if your credit card covers you; many do, but coverage varies. Hungelmann likes the Diners Club card. “It’s about $100 for a year, and it’ll provide full primary collision coverage both in the United States and abroad.”

GOLD

Don’t take a shine to gold—it’s vulnerable to market shifts. The price can swing by 15 percent or more a year. “It requires knowing when to get in and when to get out,” says Joel Dickson, Ph.D., of Vanguard. “Yet many learn too late that gravity is at work—what goes up must come down.” Go with an exchange-traded fund instead, Edelman says. “It looks like a mutual fund but is often 90 percent cheaper.” —MIKE DARLING


Health

BY CINDY KUZMA

PHOTO-ILLUSTRATION BY BROCK DAVIS

30 WAYS TO SAVE YOUR HEART

Life is short—unless you commit to our cardiac protection plan.

THERE AREN’T TOO MANY WAYS TO

survive a bullet hurtling toward your heart. You could be wearing a Kevlar vest (unlikely), possess bona fide Matrix moves (even more unlikely), or watch in stunned silence as the hand of God reaches down and miraculously plucks the projectile out of the air (not gonna happen unless you’re in a Monty Python movie). But there’s an upside to this depressing scenario. Actually, make that two. First, the lethal round you need to worry about moves quite slowly: It’s called heart disease. Second, you can count on at least 30 ways to survive it. We’ve collected a whole slew of simple, effective strategies for safeguarding your heart health. You don’t have to adopt all of these lifesavers, but give each one a try to see if you can stick with it for the long haul. Who knows? You just might dodge a bullet.

102 MENSHEALTH.COM | January/February 2014


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Health / 30 Ways to Save Your Heart

1 Love Her Two Times

12 Hit the Sack...

Men who have sex once a month or less have a risk of developing heart disease that’s 45 percent greater than that of guys who do it two or three times a week, a study in the American Journal of Cardiology reveals. Sex may protect your cardiovascular system like a clothed workout does, the researchers say.

Compared with solid sleepers, insomniacs face a 45 percent increased risk of heart attack, according to a study from Norway. Just 30 minutes of exercise three times a week can boost your sleep. But be patient—the benefits can take months to kick in, say Northwestern University researchers.

2 Work In Some Walnuts They’re the alpha nuts in terms of alpha-linolenic acid, an omega-3 fat that fights inflammation, says Larry Santora, M.D., medical director of the Dick Butkus Heart and Vascular Screening Center in Orange, California. Yale researchers report that eating about a half cup of walnut halves a day can improve blood vessel function.

HIT THE TRAIL Running can protect your heart in lots of ways. (Check out #8, #10, and #12 to find out how.)

13 ...but Don’t Sleep In There is such a thing as too much sleep: People who log 10 or more hours a night have an elevated risk of heart disease, according to a study in the journal Sleep. One explanation: Snoozing too much may be linked to weight gain and poor mental health. If you can’t keep your z’s in the healthy range (seven to nine hours), see your doc.

6 Come to Grips with BP

9 Be a Breath Man

14 Go on a Trans Fat Fast

Tomorrow morning, before you fumble to find your slippers, find your pulse. Then log your beats per minute (bpm), says cardiothoracic surgeon Pierre Theodore, M.D., vice chairman of the medical advisory board at Grand Rounds. Healthy guys should be at or below 70 bpm. If your rate rises higher for a week or more, call your doctor.

As little as four weeks of handgrip training can lower your blood pressure by about 10 percent, a meta-analysis in the Journal of Hypertension reports. The researchers say the exercise creates “shear stress,” which improves blood vessel function. Try four two-minute contractions with each hand. Rest for about a minute in between.

Stop and take a long, slow breath. Better yet, take six breaths in 30 seconds. Doing this can lower your systolic blood pressure by as much as 4 mm Hg within minutes, a study in Hypertension Research found. Some research suggests that if you practice this deep breathing consistently, the pressure-lowering effects can last over time.

Columbia University scientists say you can significantly reduce your LDL-particle number (a marker of cardio risk) by cutting your trans fat intake by just 1 percent for a year. These fats are being phased out of many products, but they’re not gone. For example, they’re in butter-flavored Pop Secret popcorn and Land O’Lakes margarine.

4 Avoid Dirty Air

7 Start Scrambling...

10 Sweat Out Burnout

15 Pig Out on Potassium

Inhaling ultrafine pollution particles can thicken the wall of your carotid artery, predisposing you to heart attacks, say University of Washington researchers. Particle levels peak in the early morning in winter, a study in Atmospheric Environment reports, so save outdoor runs or rides for the afternoon.

...and stop thinking that eating eggs raises your LDL (bad) cholesterol. In fact, Brazilian research suggests a link between egg consumption and clearer coronary arteries. One guess is that the yolk’s payload of vitamins E, B12, and folate may be the key. Just stop at four eggs a day to limit the calories.

Don’t let your job be the death of you: Work-related exhaustion increases your heart disease risk, a study in Psychosomatic Medicine shows. So hit reset: In a Swiss study, men suffering from burnout slashed their symptoms by up to 57 percent by doing cardio exercise just two or three days a week.

A CDC study found that consuming an extra 1,000 milligrams of potassium every day can reduce systolic BP. Bananas pack about 420 milligrams, and you can also find the mineral in sweet potatoes (540 milligrams per baked medium spud) and cooked yellowfin tuna (450 milligrams in a 3-ounce serving).

5 Be a Bean Counter

8 Run the Numbers

11 Say F.U. to the Flu

16 Charge Solar Cells

Pass on the potatoes and spoon out the legumes. People who ate 1 cup of fiber-rich lentils, beans, or chickpeas a day reduced their systolic blood pressure by 4 mm Hg after three months, according to a study in Archives of Internal Medicine. Add black beans to salads, cook lentils into a curry, or scoop an extra serving of pinto beans into chili.

Choose an exercise to do weekly— say, a 2-mile run—and just afterward, log your time and your heart rate. Call your doc if you notice major changes—for instance, a heart rate of 185 bpm after a workout that typically takes you to 165 in the same time. That can signal an issue, like clogged arteries or a weakened heart, Dr. Theodore says.

On top of its virus-fighting powers, the flu vaccine nearly halves your risk of heart attack, suggests a study in the journal Heart. That may be because influenza triggers an autoimmune response that battles the virus but also produces inflammation that can clog arteries. Visit flushot.healthmap.org to find vaccination sites in your area.

Scientists in Scotland found that 20 minutes of UV exposure can increase your body’s production of nitric oxide, which lowers blood pressure. You can soak up some sun for 10 minutes twice a week, but check with your dermatologist first if you’re fair-skinned or have had skin cancer, says Joshua Fox, M.D., of Advanced Dermatology P.C.

104 MENSHEALTH.COM | January/February 2014

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24 Follow the spice route

For each 10 decibels of traffic noise near your home, your heart attack risk rises 12 percent, say scientists in Denmark. At night, use earplugs, such as the Howard Leight Quiet Multiple-Use Earplugs ($5 for 10, howardleightconsumer.com).

Cinnamon may look like dirt, but it acts like a drug. Two teaspoons of it, consumed with food, can tamp down postmeal blood sugar surges, according to a study published in the Journal of the Academy of Nutrition and Dietetics.

18 Collar Cardiac trouble

25 shack up

Dog owners tend to have lower blood pressure than Fido-free folks, according to a study in Circulation. Not ready to commit? Walk a friend’s pooch a few times a week, says Richard Krasuski, M.D., a Cleveland Clinic cardiologist.

Scientists in Finland say a single guy has up to a 168 percent higher risk of dying of a heart attack than a married man who lives with his mate. Alone? Join a Meetup group; socializing can cut heartharming stress, Dr. Theodore says.

19 Join the Breakfast Club

26 shun salad Dressing

In a recent Harvard study, men who typically skipped breakfast had a 27 percent increased risk of coronary heart disease, possibly because of greater fluctuations in their blood sugar and higher levels of blood triglycerides.

Every glug can add about 2 teaspoons of sugar to your salad, triggering spikes in blood sugar and LDL cholesterol, says Janet Bond Brill, Ph.D., R.D., author of Blood Pressure Down. Dress greens with olive oil, vinegar, and lemon juice.

20 Kick the Can

27 Cook up some Kale

Energy drinks may be enemy drinks. Research from the University of the Pacific showed that these caffeinecharged beverages can spike BP even in healthy guys. Stick with coffee.

In a study from Harvard, men who averaged about 1½ servings of leafy greens a day were 12 percent less likely to develop heart trouble than those who ate just one serving a week.

21 Pour some Milk

28 Grin at the reaper

French research found that people who consumed the most low-fat dairy were least likely to have high LDL. The calcium in dairy may help boost fecal fat excretion from your body, which may help lower cholesterol, the scientists say.

A sunny outlook may cut your coronary artery disease risk by up to half, say Johns Hopkins researchers, possibly because positivity helps fend off stress and inflammation. For more on this, see “The Price of Pessimism” in this issue.

22 take your squats Lower

29 Color yourself Healthy

While any strength training raises your HDL (good) cholesterol, squats will supersize it, since they work your biggest muscles. But do full squats; they activate more small-muscle fibers than half or quarter squats, says Dr. Santora.

If it’s orange, eat it. (Except Cheetos.) A Finnish study found that men with the lowest blood levels of beta-carotene were about three times as likely to develop congestive heart failure as those who had the highest levels.

23 rock the Karaoke Bar...

30 Go Nowhere Fast

...and be the Ed Sheeran to her Taylor Swift. Researchers in Sweden found that people who sing together have better heart-rate variability, or the interval of time between beats. And the more variable your heart rate, the better your odds of surviving a heart attack.

Hop on a stationary bike. Warm up for five minutes, and then alternate 15 to 30 seconds of fast pedaling with equal amounts of slow recovery. Do this for 10 minutes, rest four minutes, and repeat. This routine can help improve your lipid ratio, a Canadian study found. j

106 MensHealtH.coM | January/February 2014

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Mind / Win the Mental Game Body / Build Major Muscle Fast Fuel / Defeat Fat Forever Workout Poster / Get Back in Shape!

WE ASKED 2,200 MEN ABOUT THEIR GOALS FOR THE NEW YEAR. THEN WE ASKED A TEAM OF WORLD-CLASS EXPERTS HOW TO ACHIEVE THEM. YOUR FITTEST YEAR EVER STARTS HERE. PHOTOGRAPHS BY NATHANIELWELCH


You’re about to meet four athletes who have big goals: the Stanley Cup (the Minnesota Wild’s Zach Parise), the World Cup (U.S. national team’s Tim Howard), an NBA title (the Indiana Pacers’ George Hill), and a national champion’s jersey (cyclist Quinn Hatfield). Use their training tips to raise your game, whether you want to drop 15 pounds, bang out 10 pullups, or have more energy in bed. Then keep reading to learn how to crush excuses, fuel up smarter, and seize control of your body and mind. Are you ready to get into the greatest shape of your life? Go!

CONTRIBUTORS

Ben Court Andrew Heffernan, C.S.C.S. Paul Kita Cindy Kuzma Hannah McWilliams Michael Roussell, Ph.D. Adina Steiman

GET FIT 2014

> BODY/FITNESS

> MIND

ICE HOCKEY

SOCCER

BASKETBALL

CYCLING

Left wing, Minnesota Wild and U.S. team

Goalkeeper, Everton FC and U.S. team

Guard, Indiana Pacers

Track cyclist and Michelin-starred chef

P h o t o g r a p h s b y N AT H A N I E L W E LC H / R e d u x P i c t u r e s

ZACH PARISE

TIM HOWARD

> BODY/MUSCLE

> FUEL

GEORGE HILL

QUINN HATFIELD

HEIGHT

WEIGHT

AGE

HEIGHT

WEIGHT

AGE

HEIGHT

WEIGHT

AGE

HEIGHT

WEIGHT

AGE

5’11”

197 lb

29

6’3”

195 lb

34

6’3”

190 lb

27

5’10”

200 lb

41

The gym where Zach Parise works out has a bucket list: His name is on it three times. Not because he’s the fastest during interval drills or can hold a lunge for five minutes—which he is and can. Nope, it’s because he’s tossed his cookies three times after especially hard workouts. “It’s always the running—shuttles crush me,” he says. Parise signed a $98 million contract in 2012, and he’s a good bet to cocaptain Team USA in Russia. “I try to lead by example on the ice and in the gym,” he says. “That means playing the right way— forechecking, making good passes, being in the right position. And taking every repetition seriously.” He doesn’t hit the ice thinking of goals or assists: “It’s about consistently doing the little things well. They add up, and productivity follows.”

When Tim Howard Instagrammed a photo of himself clutching the rock as he stood eyeball-to-eyeball with a rival during a U.S. team match, his hashtag—#thatsmyballpunk— said it all. “I have to rule the penalty area. That’s my turf,” says Howard, who plays for Everton in England’s Premier League. “A fiery persona and confident attitude also helps inspire my teammates.” Now closing in on 100 appearances for the U.S. national team, Howard can stake his claim as one of the greatest U.S. players ever at this summer’s World Cup in Brazil. Success just stokes his motivation. “If we win on Saturday, I feel great on Sunday, but then the fear of losing creeps back on Monday,” he says. “Losing a game, my position, this life: That’s what drives me to keep trying to improve and be the best.”

Three versus one. That’s the difference in speed between college hoops and NBA ball, says George Hill, the point guard leading the Pacers’ charge to dethrone Miami. “In college you can take three dribbles and finish at the rim before the big guys hammer you. In the NBA, you have one dribble—and even then someone bumps you.” This off-season, Hill worked out three times a day, five days a week, with his trainer, Shon Bolden of Living Empowered Sports. He did weights and intervals first, ball-handling drills in the afternoon, and finally a shooting session. Hill focused on developing a more explosive first step (to beat his man) and improving his body control (to take that bump and still score). Both are great fitness weapons, even if you’re not going up against D-Rose.

Quinn Hatfield knows the power of food. He’s the executive chef at Hatfield’s in Los Angeles, where he cranks out world-class modern American meals. Then he swaps his toque for a helmet and hits the velodrome, where he cranks out laps at 40 miles an hour. “I’m a big guy and don’t want to have to moderate the volume of food I eat,” he says. That’s why protein is on the menu at every meal, and he emphasizes vegetables over grains. Hatfield took up road cycling in his late 20s, after seeing his paunch pushing against his tux in his wedding photos. He gravitated to the track and lifted his speed with gym-built muscle. The man can squat 425 pounds and deadlift 500. That strength rocketed him to third in the team sprint at nationals last year. “I’d love the top spot in 2014,” he says.

January/February 2014 | MENSHEALTH.COM 113


> BODY/FITNESS

ZACH PARISE’S TIPS SQUAT MORE

This off-season, Parise did more isometric squats and lunges to build strength and endurance. Try the Zercher squat: Move an Olympic bar from the rack into the crooks of your arms and hold it tightly against your chest. Squat and hold for 30 seconds; then rise up. Parise does 3to 5-minute sets, but you can start out with just the bar and aim for two 30-second holds. JUMP HIGHER

For glute power, Wild strength coach Kirk Olson has Parise perform this heavy/fast superset: Do a rear-foot elevated split squat (like a regular one but with your back foot in a TRX strap or on a bench) holding dumbbells heavy enough to make 6 reps hard. Then drop the weights and do 5 fast single-leg vertical jumps on the same leg. Catch your breath, switch legs, and repeat. GAIN SPEED

“Accelerating and decelerating tires you out,” says Olson. He has his players do 100- to 400meter intervals, running back and forth between cones spaced 25, 15, or 10 meters apart. Try it: Set cones 10 meters apart; sprint back and forth for 1 minute. Then sit hugging your knees to your chest, which teaches you to breathe deeply using your diaphragm. Repeat twice.

The MH Get Back in Shape! Survey What makes a workout work? Setting specific goals. Here are your aspirations for 2014. GET FIT 2014


> MIND

TIM HOWARD’S TIPS

90%

of respondents want to master the fundamentals of strength training.

83%

want to learn a fun strength circuit they can do at home.

TAKE CRITICISM

DEVELOP SWAGGER

LIFT YOUR TEAM

Early in his career, Howard, who has Tourette’s syndrome, was called “retarded” by some U.K. tabloids and also endured a demotion. “I learned to block things out and focus on what I can control,” he says. “That means listening to my coaches, taking criticism, and also making sure I’m in great shape.” He’s lifting more than ever—90 pounds in each fist for dumbbell presses.

Howard has acknowledged important dates, people, and Scripture with tattoos since he was 16. “They help me appreciate my journey and remember everyone who has helped me, which strengthens my resolve,” he says. If ink isn’t your thing, you could create a motivation page on Tumblr or in a journal, says MH mental health advisor Thomas Joiner, Ph.D. It can be empowering.

“In qualifying for the World Cup, we’ve overcome challenges—as individuals and as a team—that will hopefully help us manage the pressure,” he says. Part of that involves how Howard motivates his teammates. “Some guys can take criticism on the chin, and you can yell,” he says. “Others react better to a softer tone. You have to pump them up, but still get your point across.”

59%

say it’s a priority to complete a Tough Mudder or other obstacle race.

January/February 2014 | MENSHEALTH.COM 115


94%

of MH survey respondents say speeding up their metabolism is a priority.

GET FIT 2014

> BODY/MUSCLE

GEORGE HILL’S TIPS

CARVE YOUR CORE

A strong core is critical for explosiveness. Hill does a series of core drills, often wearing a weighted vest. Try this combination: Start in the plank position and move forward five steps, walking on your forearms. Then rise into a pushup position and do 10 pushups. Now return to the plank and take five steps backward. Recover, and then repeat twice.

116 MENSHEALTH.COM | January/February 2014

JUMP ON WEAKNESS

To develop explosive leg strength, Hill takes two hard dribbles and then jumps, alternating his takeoff leg. His trainer, playing the role of Charles Barkley, pushes him off balance using a Swiss ball. Your move: single-leg box jumps. Start with a low box or bench and do two sets of 10 per leg.

EMBRACE PRESSURE

Hill wants to raise his free-throw percentage from 81.7 to 90. To test himself, he often ends his morning sessions with “17s”: Sprint across the court 17 times, touching the sideline, and then shoot 20 free throws. If he makes fewer than 18, he repeats the drill. Your version: “10s.” Ten sprints, then, while you’re out of breath, shoot 10 free throws.

93%

want to learn how to improve their posture.

39%

say it’s a high priority to learn how to better resist cravings.


> FUEL

QUINN HATFIELD’S TIPS PILE ON PRODUCE

Because he eschews grains, Hatfield relies on large servings of produce to stay satisfied. He preps whatever’s in season—kale, broccolini, yams—and then cooks everything in a single layer in a big pan with butter on medium low, stirring occasionally, until crisp-tender. “The water released by the vegetables evaporates,” he says. “What’s left glazes them, intensifying their flavors.” BEEF UP

Hatfield bakes a boatload of meatballs and eats them all week. Buy 2 pounds of ground grass-fed beef. Season it with salt, pepper, and dried herbs, along with smoked paprika, curry, or ancho chile powder, then mix. Preheat the oven to 350°F. Roll the beef into ping-pongsize balls. Place them on a baking sheet and press each one to flatten it slightly. Bake for 15 to 20 minutes. CHEAT SMARTLY

Though his diet seems strict, Hatfield does allow himself a “cheat window” during which he eats and drinks anything he wants for one meal. It’s usually tied to a Sunday brunch or night out with friends— a time when the meal is celebratory. “I don’t hold back. Pizza, cookies, ice cream—and lots and lots of it,” he says. “It’s important to remember how good it feels to just eat.”


Your 2014 Mental-Strength Checklist Stoke your motivation Forge stronger willpower Set effective fitness and weight-loss goals Break through a plateau Blow away stress

94% GET FIT 2014

%

of MH survey respondents want help with motivation when they don’t feel like working out.

88%

want help setting an effective weight-loss goal.

BE THE CEO OF YOUR BODY

Treat your fitness like a business. “Create clear, measurable goals, implement a plan to reach them, and reevaluate every 12 weeks—like a CEO,” says Jim Karas, who trains Hugh Jackman. Keep your goals specific: “Run a mile in six minutes” is better than “Build my cardio.”

86%

want to develop strong, Gandhi-like willpower.

STOKE YOUR MOTIVATION

There’s a gym in Phoenix that attracts sports stars, special-ops soldiers, and CEOs. It’s called EXOS (formerly Athletes’ Performance), and its founder is Mark Verstegen, author of Every Day Is Game Day. Although his clients are alphas, Verstegen first assigns them a mental exercise to nail down what really drives them. “It’s beyond wanting to lose 10 pounds or sculpt a six-pack,” he says. “It’s about connecting to your deep intrinsic motivator.” That’s the set of values that fires you up to train hard. His instruction: Think about what’s really important to you—physical performance, appearance, emotional well-being, health, relationships, energy, career, new adventures— and jot down 10 related words. Combine the most resonant ones into simple statements: “Stay focused for family freedom.” “Healthy decisions, winning life.” This can spark you for 2014. When you need a boost—before a competition or heavy lifting session—or just a kick out the door, press “play” in your head. P H OTO G R A P H B Y L E V I B R O W N

I l l u s t r a t i o n s b y M A R C O G O R A N R O M A N O ; p r o p s t y l i n g (s t i l l - l i f e p h o t o g r a p h s): A n g e l a C a m p o s / S t o c k l a n d M a r t e l , f o o d s t y l i n g : S u s a n O t t a v i a n o / H a l l e y R e s o u r c e s

Identifying the reasons you work out can help supercharge your drive.


Teaching yourself how to breathe deeply can help boost your performance.

= You want to focus

= You feel stressed

= You need to recharge

Explosive exhale

0

= You want to meditate

Exhale

Number of seconds

It seems simple, but most people don’t breathe properly. “They breathe too shallowly,” says trainer Mark Verstegen. “Deep breathing can improve your focus, posture, and ability to recover, and soothe your autonomic nervous system.” To do it right, expand your belly and ribs fully as you inhale through your nose for a four-count; hold for a twocount and exhale for a six-count. Try to make the pattern second nature. Think of it as a movement skill; practice five minutes a day using different tempos (right) based on how you feel (below).

Hold

12

BALANCE YOUR MIND AND BODY

Inhale

Used with permission from EXOS and Roy Sugarman, Ph.D.

OUTSMART FATIGUE

STRENGTHEN YOUR RESOLUTION

We asked some of Men’s Health’s expert advisors what they plan to strive for in 2014. Don’t just follow the pack this year. Push yourself alongside the best.

Master a New Move

Rebuild Your Base

Listen to Your Body

Find a Better Rival

An avid tennis player, Duke University neuroscientist P. Murali Doraiswamy, M.D., wants to play against a D1-caliber hitter. “Our brain and muscles have amazing capacity to perform better than we think. Once I learned to return a 120 mph serve, my brain was already prepared for 140 mph.”

Without self-talk

With self-talk

0

Daily exercise can become routine. That’s why reengagement is a big goal for MH nutrition advisor Alan Aragon, M.S. “I want to approach my training from a more meditative standpoint rather than simply push for strength gains,” he says. “I want to focus more on what I’m feeling in the muscle.”

Minutes to exhaustion

“I have annoying knee pain caused by restriction in my hip, so I want to improve my mobility,” says Alex Koch, Ph.D., C.S.C.S., an exercise physiologist at LenoirRhyne University. “I love to lift, but I have to force myself to do the boring rehab exercises.” His game plan? Daily foamrolling and stretching.

In a recent British study, cyclists who used self-talk were able to extend their time to exhaustion by 18 percent. Participants chose four motivational mantras—two for the midphase of a workout and two for the end. Start with upbeat ones: “Feeling good!” “You’re a winner!” When your E light starts to flash, unleash the fatigue blasters, like “Dig deep” and “Push it.”

12

BJ Gaddour, C.S.C.S., who developed the MH DeltaFIT Speed Shred program, plans to master three extreme moves: single-arm pullup, single-arm handstand pushup, and pistol squat with 100pound kettlebell. Pick an exercise you struggle with and practice it three times a week.

Mind over matter—or more accurately, muscle—is no myth.

Source: Medicine & Science in Sports & Exercise

THE BEST WAY TO SET A WEIGHT-LOSS GOAL

Be More Disciplined

“We oversee close to 300 workouts every day,” says Alwyn Cosgrove, C.S.C.S.*D, of Results Fitness gym. “My goal this year is to do 240 sessions of my own—20 a month.” He plans to keep a tally. “Some weeks I can fit in five; others, only three. A long-term goal helps me stay on track.”

Eat to Fight Aging

“I plan to try a very lowcarb ketogenic diet,” says nutritionist Michael Roussell, Ph.D. Ketosis— when the body burns mostly fat because carbs are scarce—can help remove cellular waste that may promote aging. Intermittent fasting also achieves this. Consult with a doctor before starting.

Vary Workouts

University of Michigan exercise scientist Mark Peterson, Ph.D., C.S.C.S.*D, often trains before work but wants to mix up his routine so his two boys can join. “I firmly believe that modeling healthy behavior is vital, so this year we’re going to make more time to hike, bike, swim, and play together as a family.”

Do 100 Pushups

“I’m in my 40s now, so I’ve cut back on heavy lifts to protect my joints,” says Travis Stork, M.D. “But I still want definition.” His goal is to do 100 pushups, without stopping, by April 1; he’s at 70. His plan: Do 100 in 2 sets, three times a week, and gradually add reps to the first set.

chunking

“Divide your target into chunks. If you want to lose 20 pounds, first aim for 10. Hit the weights hard three times a week, and replace most processed carbohydrates and sweets with lean protein and vegetables. You should be able to rip those 10 pounds off in four weeks. After that, a pound a week is more realistic. Weigh yourself, stripped, first thing every morning to stay honest.” —Angelo Poli, C.F.T., Whole Body Fitness, Chico, California

January/February 2014 | MENSHEALTH.COM 119


MAKE EXERCISE MORE FUN Beat workout boredom with these tips. If your gym time is joyless, try shifting gears, says David Dellanave, owner of the Movement Minneapolis gym. You could make minor tweaks, like doing more or fewer reps or using a fitness monitor. Or go major-league: Hire a trainer, join a martial arts class, compete in a team sport, or sign up for a race or contest.

1

4 2

Workout Buddies

1 / For fitness feedback based on your heart rate, choose the Garmin Forerunner 620 ($450, garmin.com), which also includes GPS. 2 / The Adidas miCoach Smart Run watch ($400, adidas.com) has GPS, a strapless heart rate monitor, and a colorcoded heart rate scale to pace your intervals. 3 / For simply tracking your activity, the Nike+ FuelBand SE ($150, nike.com) syncs to your phone and makes competing with friends easy. 4 / The Misfit Shine activity monitor ($120, misfitwearables.com) also syncs to your phone and tracks swimming.

3

GET FIT 2014

Your 2014 Muscle Checklist Start the Get Back in Shape! plan Do more high-intensity circuits Mix in more single-leg and single-arm exercises Galvanize your glutes Memorize the 911 circuit

THE 911 CIRCUIT

No time to hit the gym? Take 15 minutes for this blaster from Wil Fleming. Jump rope for 5 minutes; do the circuit below for 10 minutes. Lunge

10 per leg

Pushup

10 reps

Blackburn*

10 reps

Burpee

10 reps

*Lie on your stomach, your hands on your back. Clench your glutes, raise your chest, and extend your arms out and forward. P H OTO G R A P H B Y L E V I B R O W N


2014 POSTER SERIES GET FIT 2014

Get Back in Shape!

Alternate between workouts A and B three days a week for the next two weeks. For each workout, you’ll follow one of the two routines described below. Use the chart on the right to pair the workouts (A or B) with the routines (1 or 2). You can switch up the days you exercise (Tuesday, Thursday, and Saturday work just as well), but always allow at least a day of rest between sessions. Proper recovery is what will shift your gains into high gear.

WORKOUT A B

A

1 / Pushup

Get down on all fours and position your hands so they’re slightly wider than your shoulders. Set your feet together, straighten your arms and legs, and squeeze your glutes [A]. Lower your body until your chest nearly touches the floor [B]. Pause at the bottom, and then push yourself back to the starting position as quickly as possible.

N A T H A N I E L W E L C H / R e d u x P i c t u r e s ( H i l l a n d H a t f i e l d ) ; B e t h B i s c h o f f ( e x e r c i s e s ) , g r o o m i n g : A n d i Ya n c e y / N a r s

A

B

B

A

2 / Split Squat

Hold a pair of dumbbells at arm’s length next to your sides, palms in, and stand in a staggered stance with your left foot in front of your right [A]. Slowly lower your body as far as you can [B]. Pause, and push yourself back up to the starting position. Complete the prescribed number of reps, switch legs, and repeat.

B

A

3 / Chinup

Grab a chinup bar using a shoulder-width, underhand grip, and hang at arm’s length; this is known as a dead hang [A]. Pull your chest to the bar [B]. Once the top of your chest touches the bar, pause, and then slowly lower your body back to a dead hang.

4 / Lateral Stepup

Hold a pair of dumbbells at arm’s length next to your sides and stand with your left side facing a bench or step. Place your left foot on the step [A]. Push your body up until both legs are straight [B]. Slowly lower your body back to the starting position. Complete the prescribed number of reps, turn around, and repeat with your right foot on the step.

Routine 1

A

5 / Hip Raise

B

Lie faceup on the floor with your knees bent and your feet flat [A]. Raise your hips so your body forms a straight line from your shoulders to your knees [B]. Pause, and then slowly lower your body back to the starting position.

Do a set of exercise 1 and then a set of exercise 2. For each exercise, choose a weight (if applicable) that you can lift 12 times, but do only 5 reps per set. Rest only as long as needed to keep knocking out those 5 reps—just go by how you feel. Repeat this superset as many times as you can in 10 minutes. Do the same for exercises 3 and 4. Each time you do this workout, try to do more total reps than you did in the last session. (Note: You won’t use exercise 5 from either workout in this routine.)


TRAINING PLAN

WEEK

MONDAY

WEDNESDAY

GROW EVEN STRONGER

FRIDAY

1

A

1

B

2

A

1

2

B

1

A

2

B

1

Download our free Get Back in Shape! app (for iPhone and iPad) or visit MensHealth.com/GBIS. It includes video of every exercise, warmup, and cardio instruction, plus bonus features to help you get in the best shape of your life.

WORKOUT B B

A

1 / Goblet Squat

Stand with your feet about shoulder-width apart, holding a dumbbell vertically next to your chest with both hands cupping the top end [A]. Push your hips back and bend your knees to lower your body as far as you can [B]. Pause, and then push yourself back up to the starting position.

B

A

B

A

2 / Kneeling Dumbbell Single-Arm Supported Row

Grab a dumbbell in your right hand and place your left hand and knee on a bench. Let the dumbbell hang at arm’s length, palm in [A]. Pull the weight to your ribs [B] and lower it back down. Complete the prescribed number of reps, switch sides, and repeat.

B

A

3 / Arnold Press

Grab a pair of dumbbells and stand holding the weights in front of your shoulders with your arms bent and your palms facing you. Your feet should be shoulder-width apart [A]. Press the weights directly overhead as you twist your hands so your palms face forward [B]. Slowly lower the dumbbells back to the starting position.

4 / Lateral Squat

Hold the top end of a dumbbell vertically in both hands in front of you and stand with your feet twice shoulder-width apart [A]. Keeping your right leg straight, push your hips back and to the left as you lower your body until your left thigh is parallel to the floor [B]. Pause, and return to the starting position. Do all your reps, and repeat to your right.

Routine 2

Perform all 5 exercises as a circuit, doing a set of each exercise in succession. For each exercise, choose a weight (if applicable) that you can lift 12 times, but use the chart below to guide your reps and rest for each exercise in successive circuits. Do up to 10 circuits total. CIRCUITS CIRCUITS CIRCUITS CIRCUITS

1, 7 2, 6, 8 3, 5, 9 4, 10

8 6 4 2

REPS/30 REPS/20 REPS/20 REPS/10

SECONDS SECONDS SECONDS SECONDS

OF OF OF OF

REST REST REST REST

A

B

5 / Single-Leg Straight-Leg Deadlift

Grab a pair of dumbbells with an overhand grip and let them hang at arm’s length in front of you. Lift your left leg so your foot is a few inches off the floor behind you [A]. Lower your torso until it’s almost parallel to the floor [B], and then rise back up to the starting position. Complete the prescribed number of reps, switch legs, and repeat.


2014 POSTER SERIES

Get Back in Shape!

Make 2014 your strongest year ever with this fast-track fitness plan. by Adam Campbell

THE OPPORTUNITY TO BUILD A LEAN, FIT BODY

doesn’t come along once a year. It comes along every day of your life. So ask yourself: Are you going to seize that opportunity today—or will you still be thinking about it tomorrow? Or next month? Or January 1, 2015? Start now with this two-week Get Back in Shape! plan from MH training advisor David Jack. For the complete eight-week program, download our free Get Back in Shape! app or visit MensHealth.com/GBIS. This new plan blasts fat, builds muscle, and boosts your energy levels. Think of it as a “fitness surge” that will push you to achieve better results all year long.


MUSCLE UP

“If I don’t feel like going to the gym, I think about two things to motivate myself: The Pacers didn’t win the NBA title, and I wasn’t the MVP. It’s for my teammates, and it’s personal.” –George Hill, Indiana Pacers

SPEED PLAYER

“At times I’ve taken my fitness and diet to extremes. But unless you know your extremes, you can never truly define the middle of the road.” –Quinn Hatfield, elite track cyclist


CHISEL BEACH-READY ABS

3 INSTANT WORKOUT UPGRADES

Start by following a sound program—like this month’s workout poster—and track your progress. Then avoid the muscle myths below; listen to trainer Tony Gentilcore, C.S.C.S., of Cressey Performance in Massachusetts. The bros say...

The pros say...

Split body, every workout

Total body, every workout

Work your quads and chest on Mondays, hamstrings and back on Wednesdays, arms and shoulders on Fridays.

For the vast majority of lifters, a full-body workout 3 or 4 times a week is the best way to go. You’ll build more mass and athleticism.

Muscles, not movements

Movements, not muscles

Plenty of curls, triceps extensions, and lateral raises will help you isolate and feel each individual muscle and make them all grow.

In general, muscles are more stimulated by moves that involve your whole body than by isolation exercises.

Work to failure

Stimulate, don’t annihilate

For every set, do reps until you can’t do any more.

Beating yourself to a pulp has its place. But leaving the gym wanting more is a better approach for longterm progress and health.

= Assisted pullups

Hang a band over the bar and brace a knee inside the loops; do a pullup.

Start as shown above, with your right knee bent and left forearm on the floor. Keeping your hips and shoulders square, push down with your right knee and your left elbow, lifting your hips and torso. Switch sides and repeat. Work up to three 30-second holds on each side. —Chad Waterbury, M.S.

Still struggling on the pullup bar? Break through using this plan from Wil Fleming, C.S.C.S., owner of Force Fitness and Performance in Bloomington, Indiana. Do it three or four days a week, alternating chinups (underhand grip) and pullups (overhand grip).

Your current max

0–1

2–4

5–7

8–9

Number of repetitions

= Negatives

Jump up to the top position, and lower slowly.

Secure an exercise band at waist height and start as shown above. Straighten your left leg, keeping it 6 inches above the floor. Pause, slowly reverse the move, and repeat with your right leg. Don’t let your feet touch the floor. Alternate sides, working up to 3 sets of 8 to 10 reps per leg. —Mike Robertson, M.S.

10

Hang from the bar, pull your shoulder blades back, pause; reverse the move.

Core-Engaged Dead Bug

Contralateral Core Hold

BANG OUT 10 PULLUPS = Pullups = Shrugs

The problem: Most ab exercises are either boring (like planks) or tough on your back (like situps). These two scorchers will put the tension right where you need it.

= Weighted pullups 0

Hold a dumbbell between your feet; do a pullup.

Set 1 Set 2 Set 3 Set 4

Set 1 Set 2 Set 3 Set 4

95%

of Men’s Health survey respondents want beach-worthy abs.

Illustrations by MARCO GOR AN ROMANO

BUILD BIGGER BICEPS

Band Hammer Curls

Sure, total-body exercises are the best way to build muscle all over. But sometimes you just want to blast your arms. Do 2 sets of these exercises twice a week, says Tyler English, C.P.T., P.E.S., a trainer in Canton, Connecticut.

Stand on a resistance band and hold the ends with your palms facing each other. Do 15 reps at a controlled tempo. Then choke up on the bands a few inches to create more tension and do 15 more reps explosively. Repeat, but this time do 30 reps of each.

Set 1 Set 2 Set 3 Set 4

Set 1 Set 2 Set 3 Set 4

Isometric High Plank with Triceps Kickback

Row the dumbbell in your right hand until your upper arm is parallel to your torso. Straighten your right arm and squeeze the triceps for a one-count. Reverse the move and repeat with your left hand. Do 8 reps per side on your first set, 10 reps on the second.

86%

want bigger biceps.

84%

want to be able to do 10 pullups.

THE EASY WAY TO IMPROVE YOUR POSTURE

rolling fists Lie on your back on the floor with your knees bent, feet flat, and arms perpendicular to your torso. Your hands should be in loose fists, palms up. Slowly rotate your arms until your fists are palms down while lifting your shoulders and head slightly. Reverse the arm roll, raising your hips a few inches. Complete 10 to 15 reps, moving as effortlessly as you can. If this feels too gentle, you’re doing it just right. —Staffan Elgelid, Ph.D., P.T., an associate professor of physical therapy at Nazareth College in Rochester, New York January/February 2014 | MENSHEALTH.COM 121


Your 2014 Weight-Loss Checklist Eat 0.7 to 1 gram of protein per pound of your target weight Eat more of MH’s 10 powerfoods

OWN YOUR METABOLISM

Exercise harder and cut calories wisely. A

Make fiber a friend Learn to outsmart cravings

B

Master your metabolism C

Intense training can boost your burn rate for up to 36 hours. Protein stokes your inner fire more than fat or carbs do. Cutting calories dials down your furnace. Reduce that effect with a diet rich in protein and highfiber carbs. —Rachel Berman, R.D.

GET FIT 2014

THE 10 BEST POWERFOODS FOR MEN

Eat these foods often to boost your health and stay lean all year.

Benefit = Muscle = Heart = Metabolism = Immunity

Bison

Beef’s leaner cousin has less than half the total fat while still packing essential nutrients, like zinc, selenium, and B vitamins, needed for optimal testosterone production, immune function, and energy.

Kefir

This fermented milk packs a 2:3 ratio of protein to carbohydrates. Once in your digestive tract, it acts as a fertilizer, dumping billions of bacteria that benefit your heart, digestion, and immune system. P H OTO G R A P H B Y L E V I B R O W N


CLOSE IN ON YOUR 38-GRAM FIBER GOAL

Aim for five servings of produce, plus two of beans or whole grains. These fiber-rich additions can help. —Nicolette Pace, M.S., R.D.

How you burn calories

A

Activity 15–30% B

Turning food into fuel 10% C

of MH survey respondents want a better way to keep tabs on how much they eat.

Kamut

This heart-healthy, nutty-tasting whole grain yields almost double the nutrients of wheat, with 10 grams of protein and 7 grams of fiber in each cup. It’s rich in potassium, zinc, and antioxidants.

Cauliflower

Although it’s in the cabbage family, think of it as “white broccoli”— nutritionally, that is. Cauliflower contains indole-3-carbinol, a compound that may help thwart cancer and repair your DNA.

Breakfast

Lunch

Dinner

Snack

1 cup chopped broccoli to your omelet: 5 g

1 cup lentils to your soup: 16 g

1 cup quinoa as a side: 5 g

3 cups of popcorn: 4 g

1 cup raspberries to your yogurt or cereal: 8 g

1 cup chickpeas to your salad:

1 cup peas as a side: 8 g

1 apple and 23 almonds: 8 g

1 peach to your smoothie:

1 cup baked beans with your sandwich: 10 g

1 cup black beans as a side:

1 cup carrots and 2 Tbsp hummus: 5 g

3g

Cell/organ function 60–75%

88%

THE BEST WAY TO RESIST A CRAVING

83%

want to upgrade to a more filling breakfast.

16 g

15 g

say it’s a priority to figure out ways to hit their RDA for fiber.

UPGRADE YOUR BREAKFAST

The combination of fiber and carbs in dried plums can prevent blood sugar swings. A study from UC Davis suggests that prunes may also help reduce blood levels of LDL (bad) cholesterol.

Affordable, sustainable, and protein-rich at about 20 grams per serving, mussels are muscle chow. They also deliver vitamins B12 and C, iron, and magnesium, all of which can help you recover from exercise.

Think about the cons of giving in, like a bigger gut or man boobs. This activates your impulse control better than trying to suppress the craving. Then, to crush it completely, use more mental jujitsu. Consider the perks of standing strong, like visible abs or a longer life. —Sonja Yokum, Ph.D., Oregon Research Institute

72%

Prunes

Mussels

jujitsu

Nothing keeps you satiated longer than protein. Fill up with these 40-gram feasts.

1 / Smoothie Blend 1 banana, 2 Tbsp natural peanut butter,

1 cup kale, 2 scoops chocolate protein powder, and 1 cup water. —Michael Roussell, Ph.D., author of The Six Pillars of Nutrition 2 / Egg Sandwich Stack 2 patties of turkey breakfast sausage, 2 eggs, a slice of cheese, and 2 Tbsp sriracha on a whole-wheat bun. —Rocco DiSpirito, author of The Pound a Day Diet 3 / Power Porridge Cook oats, but substitute a cup of milk for water. As it thickens, add a scoop of protein powder. Serve with a cup of Greek yogurt. —Mitzi Dulan, R.D., author of The Pinterest Diet

FIND YOUR DREAM DIET More than 30 lb

How do you feel about red meat?

The latest research reveals that sticking to a diet—any diet, pretty much—is the crucial element to losing excess weight. Use this chart to find “the one” for you. —Michael Roussell, Ph.D., and Alan Aragon, M.S.

Want it daily

Yes

Don’t eat it

Sauerkraut

The fermentation concentrates the anticancer compounds found in cabbage, such as ascorbigen. Fermented foods are also rich in good bacteria that help your digestive tract function optimally.

Paleo How much weight do you want to lose?

I like all protein Mediterranean

Spreadsheet genius Less than 30 lb

Are you a numbers guy?

These grains have begun but not finished germinating. They can have triple the soluble fiber, a key to blood sugar control. Our favorite is sprouted rice: Find it at health food stores or vitacost.com.

Love ’em Bread, rice, and pasta?

Don’t like math

Sprouted Grains

No

Macadamia Nuts

With a serving yielding 17 grams of monounsaturated fat (the hearthealthiest kind), these marbles steamroll almonds and walnuts in good-fat content. Pair them with dark chocolate for a supersnack.

Atkins

Do you work out a lot?

Meh

Alan Aragon’s eating plan

Chard

Cook up a cup for more than four times your recommended intake of vitamin K, which can help slow arterial calcification. Vitamin K is fat soluble, so sauté your chard in olive oil for the best absorption.

Guide: 1 / Atkins (low-carb) 2 / Paleo (foods our Stone Age ancestors ate—meats, fruits and

vegetables, eggs, nuts, and seeds) 3 / Mediterranean (fruits and vegetables, whole grains, healthy fats, fish, poultry) 4 / Aragon’s Plan—memorize this sentence to guide you: Priscilla’s Fabulous Figure Stopped Missing Fries. Protein = a palm-size steak, a chicken breast, a fish fillet, or 3 eggs. Fat = a small handful of nuts, or half an avocado. Fibrous vegetables = 1 cup greens or broccoli. Starches = 1 cup rice, pasta, or beans. Milk = 1 cup milk or yogurt or a portion of cheese. Fruit = 1 apple or banana, or 1 cup grapes. Consume two servings of each category. If you’re active, double up on vegetables and eat three servings of protein and fat. January/February 2014 | MENSHEALTH.COM 123


PAGE

124

YOU THINK ABOUT SEX ALL THE TIME. YOU HUNGER FOR NEW WAYS TO GET FREAKY. THIS YEAR, YOU CAN MAKE IT HAPPEN. BY STEVE ALMOND PHOTOGRAPHS BY JILL PORTMAN

EROTIC MASSAGE OUTDOOR SEX SEX IN A CAR ROLE PLAY PEGGING TANTRIC SEX DIRTY YOGA A THREESOME BACK-DOOR SEX

YOUR SEX WISHES


GRANTED


Erotic Massage

“Sex isn’t just about gratification,” I found myself explaining to my wife, Erin, one night. “It’s about overcoming your inhibitions and conquering fear and shame on behalf of a shared pleasure.” Stay with me, guys: This preamble was meant to lead to a list—our sexual goals for the New Year— that I wanted us to write together. See, we had fallen into a routine, as couples sometimes do, and I consulted a sex therapist, who suggested this experiment as a way to break us out of it. But I couldn’t just assail my wife with such a list. We needed to have a discussion. So I did what any man would do: I went out and bought a fancy bottle of wine. Then I cooked Erin a gourmet meal, with plenty of salt to facilitate drinking. Pretty soon the wine was gone and we retired to the boudoir. Then I suggested, as casually as possible, that we make a few erotic resolutions. And with that we sat down, compared our lists, and uncorked a second bottle.

126 MENSHEALTH.COM | January/February 2014

Erin kicked things off. “We need to do more massage,” she said immediately. I nodded thoughtfully. But honestly, I was hoping she’d start with something involving a buxom dominatrix. Massage, to me, has always been a kind of sweet but exhausting form of foreplay. “Okay,” I said. “Sure.” The edge of petulance in my tone was not particularly subtle. “I don’t think you’re getting what I mean,” Erin said. She was speaking the same way she does when our children struggle to connect two dots. “Two words: happy ending.” Right. 1

Outdoor Sex

My first suggestion was that we have sex outside. I had in mind a very public place, like the Boston Common. The danger of getting caught, the adrenaline surge, a cool breeze on naked flesh—I could see it all. I was drawn to this scenario, I told Erin, because our sex life, with its scheduled date nights and same old venue, had come to feel a bit safe. Erin was not entirely convinced. In fact, she laughed. “Now that I think about it, I’ve never actually had sex outside, if you don’t count a car.” 2

Good Idea! Sex in a Car

This led directly to my backup suggestion. I had done my share of backseat groping but had never gone all the way in a car. “What could be hotter than doing it in a Prius?” Erin asked. “How about doing it in a Prius with three car seats?” I replied. “Yeah, we’d have to remove the car seats,” she said. “And you’d have to buy me a six-pack of Natty Light to get me in the mood.” This felt like progress.

Role Play

I wanted more specifics on Erin’s next resolution because she’s a former Dungeons & Dragons aficionado. . . and there’s really nothing less sexy than D&D. But Erin had a whole plan at the ready. “I mean we could get all dressed up and go somewhere we don’t usually go, like the ballet. But we would arrive separately and pretend we don’t know each other. And I’d be wearing a ball gown but no underwear. Then, during the second act, we’d go and have sex in the women’s bathroom.” “I love the whole concept,” I said. “But how about instead of the ballet, we go to a sports bar?” Erin consid-


1 DEVELOP A MAGIC TOUCH

Ask her where she likes to be massaged and focus on those areas first, says Debby Herbenick, Ph.D., MH’s sex advisor. Then steer her toward your own hot spots. Sexual satisfaction for men is often tied to the level of affectionate touch they receive, Herbenick says.

2 TEST HER BOUNDARIES

Try to balance adventure and safety just right the first time you hook up outdoors. “Start with your backyard or a place where you can exercise control,” says Pepper Schwartz, Ph.D., a relationship expert and professor of sociology at the University of Washington.

3 AVOID FOUL PLAY

Embrace the randomness of role play, says Logan Levkoff, Ph.D., a sexologist and the author of How to Get Your Wife to Have Sex with You. “Pick a scenario out of a hat,” she says. “Neither partner will feel pressured to choose a fantasy they’re not yet ready to reveal.”

4 ENSURE A SMOOTH ENTRANCE

Anal anything is never something to rush, says Herbenick. “Your partner should start small, with a finger clad in a lubricated condom or latex glove, and only after a lot of relaxation—like massage.” Be as liberal as you like with lubricant— the more the better.


Pegging

At this point we’d moved through the preliminaries and killed half our second bottle. So it was time for me to bring up a topic that made me genuinely self-conscious: pegging. I had read that men could have very intense orgasms with the help of prostate massage, an act sometimes referred to as—God help me— “milking the prostate.” Erin’s reaction was not entirely reassuring: “Are you asking me to wear a strap-on? Because anything where I have to pretend to have a cock goes directly into the creepy category for me.” “Agreed,” I said. “But you want to be penetrated?” “That makes it sound dramatic.” We continued to discuss the topic, somewhat gingerly, for several minutes. Mention was made of butt plugs, dildos, lube options. I’d been drawn to this idea, frankly, because I liked the way it subverted the basic male hetero taboo. I hated to think that some macho hangup was going to deprive me of a mega-orgasm. At the same time, my brother is gay, so the whole subject of what I suppose I’ll have to call “ass play” is pretty fraught. Erin could sense that the discussion was making me increasingly anxious. She set her hand on my cheek and said, with a reassuring calmness, “Let’s list that one as ‘Proceed, but with caution.’ ” 4

Tantric Sex

It hardly came as a surprise that Erin pitched this idea. She’d brought it up before and even had a book on the subject, which I was supposed to have read, though I’d gotten only as far as the pictures. But hey, I’d read the interviews with Sting. I knew what tantra was all about: prolonging sex in some vaguely Buddhist manner so as to produce mind-blowing climaxes. “I’m in,” I said immediately. “Okay,” Erin said. “But you did read the book, right?” “Right,” I said.

5 FORGE A CONNECTION

Tantra isn’t just about orgasms—it’s about connection. Schwartz suggests a basic move: Face each other, clothed or unclothed. Put your hands on each other’s chest, feeling for your partner’s heartbeat, and then try to synchronize your breaths.

6 STRETCH YOUR LIMITS

Doing yoga with a partner can provide a boost to your sex life. A study in the Journal of Sexual Medicine found that yoga improved sexual function in men, and Loyola University researchers found that couples performing yoga together showed improved levels of trust.

7 NAVIGATE THE THREE-WAY STOP

Set the rules of your threesome in advance, Levkoff says. “The third party must be someone you’re both attracted to; it won’t be enjoyable if only one person is interested.” Agree on what’s off-limits, too, as well as a safe word to call it off if anyone is uncomfortable.

8 KNOW YOUR LIMITS

Some fantasies are meant to remain what-ifs—yet still provide an upside. “It’s not important to act on every desire,” says Herbenick, “but talking about them can help a couple grow closer, share something of themselves, and find other areas of common ground.”

S t y l i n g : S t e p h a n i e Tr i c o l a , p r o p s t y l i n g : M a n u e l N o r e n a / C a r t e l & C o . , h a i r a n d m a k e u p : A n d i Ya n c e y , c l o t h i n g c r e d i t s : ( o p e n i n g i m a g e) f r o n t: C o s a b e l l a , b ac k : S a m a n t h a C h a n g (h e r to p), C o s a b e l l a (h e r b o t to m), (s e c o n d s p r e ad) to p: C o s a b e l l a , S o r e l (b o o t s), b o t to m l e f t: C o s a b e l l a , V i c to r i a’s S e c r e t (h o s i e r y), b o t to m r i g h t: C o s a b e l l a , (t h i s p a g e) Z i m m e r l i (o n h i m a n d h e r)

ered this for a minute. “As long as I can wear the gown.” And that response, if I can be frank, is what I love about my wife: She’s a gamer. Not only that, but contrary to what I’d previously thought, she’s not against all forms of exhibitionism. She’s just against exhibitionism that involves being outdoors, and that isn’t exactly shocking given that her idea of roughing it is staying in a hotel without cable. 3


“So you know that it’s not just about sex.” “Of course,” I said. “The focus is not on orgasms.” “Sure.” “There are going to be sessions where we just breathe together.” “Hold up,” I said. The ensuing discussion went just about as badly as you might imagine. I kept saying things like, “Couldn’t we just quietly hump when you come back all sweaty from yoga?” A pattern seemed to be emerging in our resolutions. Erin was emphasizing activities that involved a fair amount of—for lack of a better term— emotional legwork. I, being a dude, was more focused on revamping our physical repertoire. 5

Dirty Yoga

Erin’s next suggestion struck me as the perfect balance of our respective agendas: dirty yoga. This would involve going downstairs to the basement after the kids were in bed, undressing, cranking the heat, and allowing yoga to loosen up our muscles and our inhibitions. Erin is passionate about yoga. It’s as close as she comes to a spiritual practice. She’s often urged me to try yoga to alleviate my stiffness and calm my nerves. Erin, I could see, was trying to integrate our sometimes divergent needs. “Can we do that now?” I asked. 6

A Threesome

Having reached a moment of genuine erotic connection with my wife, I naturally proceeded to overplay my hand. I mentioned our maybe thinking about, you know, a threesome. Did this make me feel like a slobbering masculine cliché? Sure. But what can I say? It’s something I’ve thought about a few thousand times over the years. “Here’s the problem with a threesome,” Erin began. “It’s a great fantasy. But in reality you’re not just bringing another body into bed. You’re bringing a whole person.” “Right,” I said carefully. “It wouldn’t work if we knew the person. And if it’s someone we don’t know, then it’s basically just casual sex with a stranger.” “Right,” I said, even more carefully. Erin knew exactly what I was thinking, which is why she said this next: “I assume you’d be cool with our third being a man.” I wanted to say, “Of course I’d be cool with a man.” I wanted to say, “What’s good for the goose is good

for the gander, right?” But I didn’t say that. I said, “Define ‘cool.’ ” My wife shook her head. “Right. So it would be another woman. Honestly, I don’t think I’d be able to watch you with another woman.” “I’d be happy just watching you,” I said. Erin didn’t buy this for a second. As a reminder, though, we’d had a lot of wine at this point. ���The only way it would work,” she said, “is if it were someone who was in the business of pleasure, almost like a sexual massage therapist.” She proceeded to tell me about a show she’d seen on HBO in which a woman hires a sex worker to be with both her and her husband. “It was really kind of sweet,” Erin said wistfully. She then admitted that “threesome” had been on her list too. I stayed quiet for a very long time. “Is that a green light?” I said finally. “Well, it’s not a red light.” 7

Back-Door Sex

I will preface this by mentioning that while I love all of my wife’s body parts, my feelings about her tush are especially tender. And yet, for reasons mostly having to do with her low pain threshold, anal sex has never been on the menu. Nor does it need to be. I made this perfectly clear to Erin—that I was expressing a desire, not an expectation. This may be the key to this whole exercise—because the truth is, everyone approaches sexuality with a different agenda. And it’s not just due to gender differences but also because we all have distinct physiologies and temperaments. The important thing Erin and I realized was that we were both full of untapped desires. The fact that we hadn’t acted on them had more to do with exhaustion than anything else. So the real commitment we made to each other at the end of the night, just before collapsing into a soused sleep, was not simply to check a few new sex acts off our lists. It was to set aside the time and energy required to remain connected as lovers. The next day, for instance, I began looking into ballet tickets and started reading the book on tantric sex. For her part, Erin cruised the Internet for the finer points of prostate milking, a subject about which a startling wealth of information is available. As for my final ask, Erin couldn’t quite green-light that. “But it’s something we can keep talking about,” she promised, “and working on.” “Working on,” I said gratefully. “Yes. Perfect.” 8 MENSHEALTH.COM 129


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A LOOK BACK AT THE WEIRD, WONDERFUL, SEXY, AND OUTRAGEOUS (SOMETIMES ALL AT ONCE), NOT-SO-USEFUL STUFF OF THE PAST YEAR. BY BILL STIEG PHOTOGRAPHS BY TRAVIS RATHBONE

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WORST ROLLOUT SINCE NEW COKE

W I L L U S T R AT I O N S B Y K E L S E Y DA K E

Worst Excuse for Leadership A cost-cutting bomb called “the Sequester,” which no sane government would allow to go off, goes off. Health research is imperiled, because politics is more important.

The prez’s promise that everyone can keep their docs and health insurance wasn’t exactly true. Republicans chortle and stamp their feet in indignation—at the same time!

Best-Intentioned Ofer

With little fanfare, the White House moves to grant citizens access to research funded by tax money within one year of publication. And it will all be available . . . online! Crap.

Most Daring Proposal

Michelle Obama makes a sensible, mild suggestion, one that Men’s Health has often given: We should drink more water. The gall! Do her authoritarian urges know no bounds? What an American drinks, on average, in a year

Best Argument for Term Limits

Not satisfied, Congress then opts to shutter the government for 16 days, briefly stalling cancer treatments for sick kids. A truce is reached: “Hey, let’s do this again in 12 weeks!”

44

Gallons of soda Source: Beverage Digest

59

Gallons of water

P ro p s t y l i n g: A r i a n a S a l va to/A p o s t r o p h e

We at Men’s Health don’t dwell on the past. We want you to look ahead to 2014 as an open road of opportunity—for robust health, satisfying sex, bigger muscles, and a smaller belly. We’re optimists here, giving you the information you need to make smart decisions. Still, it helps to pause at year’s end to examine—briefly, without judgment—a few of the exciting developments and questionable choices of the past 12 months. Okay, maybe a little judgment.

President Obama’s dream of near-universal health care kicks in like a crippled mule that wheezes, balks, and takes a smelly dump. Anyone can sign up via HealthCare.gov with a few clicks, a restart, hours of staring, days of waiting, a phone call or five... Didn’t anybody test this thing? Oh.

Biggest, Fattest Political Fib


YOUR 2013 ALL-STARS (left to right): Katherine Webb with Brent Musburger, Barack Obama, House Speaker John Boehner, Nate Burleson.

Worst Surgeries

SEX IN SPORT 1/ SWEETEST STROKE

Hopelessly vain men undergo “sixpack liposuction” that etches “abs” by removing belly fat.

3/ BEST-LOOKING TWOSOME

Tiger Woods and skier Lindsey Vonn reveal that they’re a thing, and Woods earns PGA Player of the Year, confirming that cheaters can prosper.

A study finds a “robust correlation” between states’ gun ownership rates and their firearms homicides. What kind of idiot needs research like this? (See our comments on Congress.)

PEES IN OUR TIME 1/ BEST STREAMING VIDEO

Urinals at Coca-Cola Park baseball stadium in Allentown, Pennsylvania, feature piss-activated video games. “Dude, go get me another Yuengling— I almost made high score!” 2/ MOST SOBERING BATHROOM

Champion advertises a sports bra called “The Show-Off.” It promises “no show-through” and “no bounce.” Wait, we’re confused.

A man undergoes “testicular augmentation.” Turns out chin implants fit nicely. Comedians cheer.

Don’t Look, Mom

Baseball Fades to Slack

World Series ratings are about half what they were when the Red Sox and Cards played in 2004. The drop parallels the fall in offense since the steroid era ended. Or was it the beards? Average runs per postseason game

World Series TV viewers (in millions)

30

Women in England get inked to darken and define their nipples. They call it, of course, “tittooing.”

4/ MOST MISLEADING DESCRIPTION

In a Singapore nightclub, urinals with sensors check your alcohol consumption. They also scold you and wipe off your beer goggles. 3/ BEST TIMESAVER

Porta potties at football games and festivals become more guy-friendly, with circular, multiuser urinal configurations, less waiting, and a great nickname: the Cocktagon.

Women undergo cheap, dangerous buttock injections of industrial silicone. Next time, try squats.

0

4/ ... AND ONE FOR NO. 2 JUST PLAIN SAD

Justin Bieber gets a tattoo of an eye in the crease of his elbow to remind himself that “Mom’s always watching.” How’s that work? He wears long sleeves when he’s watching porn?

Joe Science!

Detroit Lions receiver Nate Burleson tries to stop pizza from sliding of his car seat and crashes the car, breaking his arm and missing a huge slice of the season. Use safety belts on precious cargo, Nate. Golfer Brandt Snedeker strains a ligament jumping of a Segway. Next time let your caddy drive, Brandt.

12

TV cameras linger on former beauty queen Katherine Webb as she watches her quarterback boyfriend, AJ McCarron, lead Alabama to the national title, confirming that Brent Musburger is a leering old man.

Some American soldiers, to pass bodyfat tests, turn to liposuction. Patton spins in his grave.

0

2/ HOTTEST FOOTBALL FAN

What happens when desperation meets modern medicine. SAD BUT TRUE

Schlubby but lovable Jason Dufner captures the PGA Championship, confirming that good-guy winners end up with the hottest women— in this case his wife, Amanda Boyd.

WORST DRIVERS IN PRO SPORTS

2004

2013

Sources: MLB (runs), Nielsen (viewers)

Increased use of wet wipes by adults means many a soothing cleanup, but it also leads to costly clogs of sewage systems across the country. Nice trend you set there, Howard Stern.

January/February 2014 | MENSHEALTH.COM 133


BEST REASON FOR A HOLIDAY

Activists in Brazil try to arouse interest in the International Day of the Female Orgasm. The organizers say they want to draw attention to the fact that many women have a hard time reaching orgasm during sex. Lobbying begins for a new Olympic event in time for the Summer Games in Rio in 2016.

Greatest Expectations

1/ WORST PEER-REVIEWING

A reporter makes up a fake study about a cancer treatment and fills it with obvious mistakes. No less than 157 scientific journals agree to publish it. (Don’t worry—Men’s Health can tell the good studies from the bad.) 2/ MOST INTERESTING CONFLICT

Three out of four members of the panels that define diseases and determine how they should be diagnosed have connections to drug companies. How efficient!

Worst Customer Relations

Women complain Lululemon yoga pants are too sheer. Company founder Chip Wilson complains about the customers: “Some women’s bodies just actually don’t work” with the pants.

Male life expectancy

Harshest Courtroom

64

Age

78

Most Americans would rather live longer than the current U.S. life expectancy of 78.7 years, a Pew Research Center survey finds. But if medical advances could help them live to 120, most say they’d decline. Oh, sure— ask them when they’re 119.

DEPARTMENT OF MISINFORMATION

1950 1960 1970 1980 1990 2000 2010 Source: CDC

Ex-football star Chad Johnson, on the verge of avoiding jail for a parole violation, gratefully slaps his lawyer’s ass, provoking laughter—and some jail time from a ticked-off judge.

134 MENSHEALTH.COM | January/February 2014

Best Day Ever

Dumbest Health Policy

Most Disastrous Hug

LIFE AND DEATH

Brazilian surfer Carlos Burle saves a friend from drowning and then rides what may be the biggest wave ever surfed. Women petition that he be named to the Olympic Orgasm team.

A teenage girl runs up to Ryan Lochte and embraces him, causing a tumble. The swimmer’s knee hits a curb and he tears a ligament. Oh, the pain of being a hunky MH cover guy.

MOST SATISFYING CRACKDOWN

Major League Baseball hands down suspensions to 13 players, including Alex Rodriguez, for doping. All were allegedly clients of the now-shuttered Biogenesis “antiaging” clinic in Miami. The players suddenly feel much older and closer to early retirement. The clinic refuses to offer them refunds.

The straight world is shocked to learn that gay men have been banned from giving blood since 1983. Gays roll their eyes: Oh, honey, wake up and smell the plasma.

1/ SKITTERING OFF THIS MORTAL COIL

Scientists detect a surge in rat brain activity after inducing cardiac arrest in the rodents. This may explain the near-death experience, they say. A revived rat writes a bestseller: Heaven Is Real and Smells Like the Subway. 2/ PRIMEST TIME OF LIFE

A Harris Interactive poll finds that the perfect age is 50. That’s an average; predictably, people chose an age in their current ballpark. Best retirement age: 61. That leaves, oh, 59 years for bingo and shuffleboard (see “Greatest Expectations,” left). 3/ ENOUGH IS ENOUGH

The world’s oldest man, Salustiano Sanchez Blazquez of Grand Island, New York, dies at age 112. He’d credited his longevity to a daily dose of Anacin and a banana. And he refused extraordinary measures of plantains and Excedrin.


JUST ROLL WITH IT Miley Cyrus loses, zombies win, Dr. Sanjay Gupta adjusts.

A malaria vaccine works in an NIH clinical trial. No joke here—this could be utterly joyous.

Medical marijuana rolls onward: CNN newsdoc Sanjay Gupta, M.D., changes his mind and says pot should be legalized for medical purposes. The Dalai Lama agrees, if it’s not used just to get “crazy.” And veterinarian Doug Kramer says dogs should receive it to treat chronic pain. Milk-Bone stock soars.

Most Open-Minded Purchase

Squeaky-clean Yahoo! buys the welllubricated Tumblr. Yahoo CEO Marissa Mayer claims she’ll “let Tumblr be Tumblr,” and the site’s innumerable porn bloggers respond, “Fuck yeah!”

11%

Most-visited Tumblr blogs that are porn Source: SimilarWeb

22%

Tumblr traffic that comes from porn sites

Second-Worst Health Rollout

New guidelines are issued for treating cholesterol with statins. No more rigid targets! A cool calculator will help figure out a patient’s risk! And it’s online! And it looks like it’s flawed. Of course.

Scientists in Spain create artificial bone tissue from stem cells. What’s next: artificial boners? Wind turbines have been linked (inconclusively) to health problems. It’s always something.

Hardest Career Decision

Lindsay Lohan, looking for roles that might restore her reputation, gets naked in a low-budget erotic thriller with porn star James Deen, who experiences shame for the first time.

Lyme disease is far more common than we thought. Yet the band Deer Tick keeps touring! Ocean acidification— the evil cousin of climate change— threatens the global food chain.

Quickest Movie Climax

Supershort sex videos—deemed “microporn”—surface via social networks like Vine. Does anyone want to admit to doing microporn? Put your hand down, Lindsay.

“If we are not careful, we will soon be in a postantibiotic era,” says CDC’s director. Back to bloodletting!

Tastiest Porn Movies

A California porn studio settles a lawsuit with Ben & Jerry’s over the Ben & Cherry’s film series, which includes Boston Cream Thighs and Peanut Butter D-Cups. Who’s hungry?

WE’RE DOOMED!

DUDE,YOUWERE SOOOOORIGHT

Some HIV patients stay off antiretroviral drugs for years without relapsing. So long, 1980s!

Humans would lose bad in a zombie outbreak, says Canadian math prof, last seen headed to the Yukon.

2/ THE FREAKY SIDESHOW

When a scientist stimulates certain parts of a man’s brain, the man experiences vivid memories and visions. He then demands constant reruns of that time with Joanne in 11th grade. 3/ THE TAKE-HOME ADVENTURE

A company hoping to cash in on advances in brain science offers lowlevel brain-stimulation kits, complete with electrodes, for use at home. It promises such benefits as faster thinking and better focus. How long before Starbucks comes out with a venti Lo-Volt Zap No Scramble?

LAMEST PUBLIC SIMULATED SEX

Miley Cyrus and Robin Thicke sing, dance, twerk, dry-hump, and perform embarrassing acts with giant teddy bears and a foam finger at MTV’s Video Music Awards. Viewers get the dry heaves—and pine for those wholesome celebrities who would just make out. Where have you gone, Britney and Madonna?

Fun with Food

Burger King sells lower-cal “Satisfries,” because folks who order fries are calorie conscious. In England, a beef patty grown from cow stem cells is served. Want Satisfries with that? Fat (grams)

Calories

600

Docs restore a man’s vision via stem cells from his sister; he fights the urge to wear mascara.

Surgeons place electrodes in parts of the human brain and discover that they can help correct some symptoms of Parkinson’s and depression. Michael J. Fox asks, “So I don’t have to go back to the future for a cure?”

0

A universal flu vaccine moves one step closer to reality. No more playing “Guess That Strain!”

1/ THE THRILLING PROMISE

30

SCIENCE RULES!

Scientists worked overtime this year to make our lives better. Problem is, nature fights back.

BRAIN ZAPPING FOR FUN AND PROFIT

0

The Optimism Index

Large regular fries Source: Burger King

Large “Satisfries”


VOICE

FROM

THE


S EVERY FATAL FIRE IS A TRAGEDY. IT’S ALSO A TEACHER FOR THOSE WITH THE WISDOM TO LISTEN. AND MEN ESPECIALLY NEED TO OPEN THEIR EARS. BY MICHAEL PERRY PHOTOGRAPHS BY ERIC OGDEN

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Man dies in house fire. Ken Tremblay wrote those words. Two die of smoke inhalation in residential fire. Ken Tremblay writes about dead people. Homeowner dies trying to extinguish fire. You do not want Ken Tremblay to write about you. Perhaps more than anyone else in this country, Tremblay understands the ways men put themselves at risk of dying in a fire. For the past 20 years, he has been poring over thousands of fire incident reports from across the United States, distilling and rewriting them for his Firewatch column in the National Fire Protection Association’s NFPA Journal. Tremblay’s hope is that the real-world cases he describes 138 MENSHEALTH.COM | January/February 2014


will educate his audience of firefighters and fire prevention officials. Our hope is that maybe, just maybe, these tragedies can teach us a few lifesaving lessons too. Of course, most men don’t think they’ll leave this world in a superheated blur of smoke and flames, partly because we no longer live in an age of lanterns and coal bins. But experts say the average household can expect a fire every 15 years. And of the nearly 2,500 Americans who die in residential fires every year, 57 percent are male. That doesn’t mean a house fully ablaze—at first. It could be an overloaded electrical outlet, or a skillet of flaming bacon grease. Whether you survive or become one of the ghosts haunting Tremblay’s columns depends on the way you react in the moment; it also depends on what you do long before the first spark of trouble. TOSS YOUR SMOKE ALARM

S t y l i n g : S t e p h a n i e Tr i c o l a , g r o o m i n g : C l a u d i a A n d r e a t t a / O r i b e / W o r k g r o u p , s e t d e s i g n : S h a n e P. K l e i n / W o r k g r o u p ; i l l u s t r a t i o n s b y A N T H O N Y C A LV E R T

A 28-year-old man died in an early morning fire...the alarm in the living room had been removed from the ceiling and had no batteries. —Ken Tremblay, Firewatch, 2008

Smoke alarms are irritating, and for good reason. But if they irritate us too often, we tend to disable them. “People pop out their smoke alarm batteries when they burn the pizza, or because the battery is low and they want to stop the chirp,” says J. Dennis Gentzel, a fire protection engineer with the U.S. Fire Administration (USFA). “Then they forget to put them back in.” You need to eliminate your reasons for touching that battery. Buy alarms—one for each floor— that include a temporary silencer button and are powered with lithium batteries, says Gentzel. Lithiums last seven to 10 years, so they won’t run out of juice and start chirping anytime soon. (Nor will you feel the need to preemptively replace your batteries when you adjust your clocks for daylight saving time.) As for the hush button, it’ll give your ears a break from a false alarm but then automatically reset after the pizza smoke dissipates. The new Nest Protect ($129, nest.com) has both of these features, plus another potential lifesaver: a voice warning system. “We’re learning that the beeping isn’t always waking people,” says Gentzel, “but the voice will get your attention.” In fact, a 2011 National Fire Protection Association (NFPA) report showed that in more than one-quarter of fire deaths, the victims never woke up before they died, even though a smoke alarm was present and working. HATCH AN ESCAPE PLAN

All the occupants, who had received emergency planning information the previous evening, escaped without injury. Some said they followed the directions they’d just read. —Ken Tremblay, Firewatch, 1996 Your house is on fire. A firefighter arrives, jumps out of the truck, and . . . takes a walk around the yard. It’s the last thing you’d expect, but the first thing firefighters are trained to do: a “scene sizeup.” This little routine can save your life—and you don’t need red suspenders and a helmet to do it. Nor should you wait until you smell smoke.

“When we do a scene size-up, we’re looking at where the fire is and where it is spreading, but we’re also thinking about where our primary exit is and where our secondary exit is,” says Tremblay. For you, that means prior to a fire, have an escape plan and practice it. Yes, we’ve been hearing that one since we received our first Sparky the Fire Dog stickers in grade school. But how many of us listen? According to Gentzel, we should not only do drills at home (and in the dark) but also identify and familiarize ourselves with “points of egress” by habit. “My boy is four years old, and before the suitcases are opened in the hotel room, he’s counting the number of door frames between us and the stairs,” says Gentzel. Wherever you live, work, or lay down your head, always do a scene size-up— just in case. Your best primary escape route is usually the most obvious: the front door. Conducting your own scene size-up is especially important in those unfamiliar surroundings. Gentzel tells a tragic story of firefighters finding a victim dead just inside the doorway. The homeowner got out alive; however, investigators later learned that the person who nearly made it to safety was an overnight guest. He had found his way to the kitchen door but didn’t know how to operate the deadbolt. FIREPROOF YOUR KITCHEN

Fire officials believe that the fire started after one of the tenants started to heat cooking oil on the kitchen stove and then fell asleep, awakening to find the stove on fire. He was injured while trying to move the flaming pan from the apartment and collapsed near the exit door after suffering smoke inhalation and burns to the top of his hands. —Ken Tremblay, Firewatch, 2013

Despite the best efforts of feminists everywhere, the typical woman spends more than twice as much time cooking in the kitchen as the typical man does, according to numbers from the Bureau of Labor Statistics. Yet more than half of the people killed in cookingrelated fires are...men. Experts at the NFPA say that from 2006 to 2010, an average of 380 people died each year as the result of a cooking conflagration. While fire safety in other areas has improved, this category remains stubborn. Part of the problem is that men seem to take the old “watched pot” adage a bit too far. “The bulk of cooking fires occur because the cook is not present,” says Dan Madrzykowski, leader of the Fire Fighting Technology Group at the National Institute of Standards and Technology. Unattended frying food is the most frequent fire starter, but Madrzykowski says the grill is also guilty. “When it rains, people often move the grill inside the garage,”

THE DEADLY SEASON

SPACE HEATERS

They’ll heat things up all right. According to the National Fire Protection Association, 81 percent of heating-related fire deaths in the home involve space heaters. Keep yours at least 3 feet from any flammable material, and turn it off before going to bed. And if you’re using an electric space heater, avoid connecting it with an extension cord. Otherwise you risk overloading the circuit.

Home fires don’t stop happening just because it’s the most wonderful time of the year. In fact, according to the U.S. Fire Administration, you’re most likely to die in a fire between December and March, when temperatures drop and Christmas trees go up. Watch out for these cold-weather hot spots.

CHRISTMAS TREES

You want a Tannenbaum, not tinder. When choosing your tree, bounce the trunk on the ground—if more than a few needles drop, you’re holding a fire hazard. Once you bring your fresh fir home, set it up in a spot away from hallways and exits. (If it combusts, it could be a flaming barrier between you and safety.) Put it at least 3 feet from heat sources, and water it often.

CANDLES

Candle fires kill 166 people a year—and the top three days for fatalities are Christmas Day, Christmas Eve, and New Year’s Day. Never leave a candle unattended or within a foot of combustibles, recommends the USFA. And choose safety over style: “Long, tapered candles can tip over,” says Ken Tremblay. Use shorter, thicker candles, with glass holders around the flame. —M.P.


HOW TO SNUFF A SMALL FIRE

It’s always better to let the pros handle a fire. But if you insist on fighting it anyway, at least arm yourself with the right weapons and technique (below). Buy a UL-listed multipurpose ABC extinguisher, like the Kidde Full Home ($47, homedepot.com), for each floor.

8 ft.

PULL THE PIN

Remove the safety pin from the extinguisher to unlock the trigger. Stand about 8 feet away from the fire; keep your back to a clear exit route at all times.

HIT THE FLOOR

Aim at the base of the fire and squeeze the trigger. Don’t blast straight at the flames; you won’t put out the fire, but you will waste extinguishing agent.

TAME THE FLAMES

Sweep the nozzle back and forth. Don’t stop until either the fire is out or the extinguisher is empty. If the fire is still burning or smoking, exit the area and call 911. Source: FEMA

he says. “And guys also tend to cook on the deck. We’re seeing more fires originating in that manner.” Deck fires are particularly dangerous because the flames often crawl up an outside wall and burn into the attic through the eaves, which means the fire can be roaring before anyone inside the house notices. Some guys start cooking-related fires even before they start cooking. Mike Miller, a veteran firefighter from Eau Claire, Wisconsin, says his crews often respond to smoke-filled kitchens in which a would-be cook set the oven to preheat, forgetting that plastic dishes or food containers were stashed inside. Tremblay, who’s been an active firefighter for over 30 years and is currently an assistant fire chief in Lexington, Massachusetts, has seen the same thing happen with leftover pizza boxes. Cardboard makes excellent kindling. Speaking of cooking and combustion, you can be burned by the stove too. Even after allowing for the fact that more people cook with electricity than gas, the NFPA has determined that the death rate for fires started by electric burners is 1.6 times higher than it is for those ignited by gas burners—possibly because people view the open flame as a hazard and use more care. If you’re not ready to change stoves, at least try to change your habits: If it isn’t a pot or a pan, it doesn’t belong on a burner. One more thing: If you’re on the sauce, stay away from the sauce pans. Many of Tremblay’s columns about fatal cooking fires contain lines like this one: Alcohol intoxication was cited as a factor in the victim’s death. DO NOT IMPERSONATE A FIREFIGHTER

[A] man who arrived home to find his house on fire died when he went inside after first asking a neighbor to call for help... fire crews found the victim in the house by a door leading to the garage, where he had been overcome by the fire. He died of burns and smoke inhalation. —Ken Tremblay, Firewatch, 2013

Forty-three percent of people injured in residential fires are hurt while trying to fight the fire or rescue someone. And true to form, men are more likely to be injured than women. A report published by the USFA in 2011 speculated that guys may be more willing to take risks and are statistically more likely to try to extinguish a fire. That’s often a bad idea. The amount of time it takes for a house fire to flip from dormant to deadly is surprisingly short—and it’s getting shorter. “In 1970, your average escape time was around 17 minutes,” says Larry McKenna, a USFA researcher. “Today it’s as little as three minutes.” Basically, that’s because our modern houses are furnished with fossil fuels. Whether it’s the upholstery on your couch or the frame around your flat screen, these petroleum-based items, once they reach a certain temperature, begin to drip and form something called a “pool fire.” “These fires have a much higher heatrelease rate than fires involving products that are more natural,” says McKenna. At the same time, they also release poisonous gases, including hydrogen cyanide, which can drop you dead long before the flames become a threat. “Petroleum-based synthetics burn a lot differently than Grandma’s duck-feather pillow,” says Madrzykowski, and the evidence is as near as your browser (https://www.ul.com/ room_fire/room_fire.html). The safety-testing company Underwriters Laboratories built

two rooms—one filled with “Grandma’s” couch, tables, and hardwood flooring, and the other with items they bought at the time of the experiment. A lit candle was placed on the sofa and allowed to burn. The room with modern furnishings was completely engulfed in flames in three and a half minutes. Meanwhile, in the “retro” room, the flames had only just spread to the curtains. Ironically, while our more efficient modern homes may help save the planet by conserving energy, they form a mini-world in which fire is a more efficient killer, says Madrzykowski. “When you combine burning plastics and an energy-efficient home with dual-pane windows, you create an environment in which the available oxygen is rapidly consumed, the heat of the fire is retained, and toxic gases become extremely concentrated.”


“THE ROOM WAS COMPLETELY ENGULFED IN FLAMES IN THREE

G o o d L i fe T- sh ir t

A N D A H A L F M I N U T E S.”

Even in rare cases when you might be able to handle the blaze (smothering a small grease fire by sliding a lid over the pan), your first responsibility is to make sure an exit is clear and available and that everyone is safe. Even having an extinguisher close by is no guarantee that you’ll be able to put out the flames. “Small homeowner-type extinguishers don’t have a lot of product in them,” says Tremblay. “They give you a quick hit. And if you haven’t used one before, you can easily push the fire and spread it.” (If you do keep a fire extinguisher in the kitchen, Tremblay recommends that you don’t store it right next to the stove, or you can light your sleeves on fire reaching for it.) Ultimately, whether you set your deep fryer aflame or the lint trap ignites, all the experts advise choosing “fire flight” instead of firefight.

GO, AND STAY GONE

Witnesses told investigators that the victim had actually left the building during the fire but reentered it before the arrival of the firefighters, who found him dead of smoke inhalation on the third floor. —Ken Tremblay, Firewatch, 2010

The sound of a smoke alarm at 2 a.m. is the sort of thing that can make you sit bolt upright in bed—except that’s the last thing you should do. “Do not sit up—you could find your head in the hot smoke layer,” says McKenna. “You want to roll out of bed. Then crawl to the door, shouting to alert other occupants. Feel the door with the back of your hand, and if you don’t detect any heat, open it slowly, and look before proceeding.” Whether you exit a burning building by crawling (recommended in smoky situations) or by walking, always close (but don’t lock) the door behind you. This includes any interior doors and possibly even windows you pass through on your way out. The idea is to contain and slow the fire, buying time for the fire department. “Fire spread is going to occur through natural vertical and horizontal openings, such as doorways, windows, and stairwells,” says Terrence Sheppard, a senior fire investigator with Blaze Fire Investigation in Illinois. “Anything you can do to restrict that flow will keep the fire January/February 2014 | MENSHEALTH.COM 141


from escalating.” Unless you’re certain that a fire is extinguished, never open windows to clear the smoke, as a blast of fresh air can kick a smoldering fire into overdrive. Once you’re outside, stand clear of the building. That means don’t linger near doors or try to peek in a window—if flashover or backdraft conditions develop, you could be hit with a faceful of exploding house. Only after you have reached a safe position should you call 911. There’s a slogan the NFPA has used to promote Fire Prevention Week: Get Out, Stay Out. The first half of that phrase is important; the second half is critically important. “Never go back into a structure for any reason,” says Stephen Kerber, P.E., director of the UL Firefighter Safety Research Institute. “Unless you can physically reach someone or something from the door, it is not worth the risk. Fire conditions can change so rapidly, what may appear safe can change in seconds.” McKenna agrees. “In some very tragic instances, the person or persons they were intending to rescue had escaped on their own and were on the other side of the building,” he says. “This illustrates the need to have a family meeting place outside the home.” RETREAT BUT DON’T SURRENDER

[The victim] initially tried to control the fire, but retreated to the second floor...firefighters found the victim in a second-floor bedroom. —Ken Tremblay, Firewatch, 2012 But what if you can’t get out? When firefighters find their escape routes cut off, they switch from attack mode to “defend in place” mode. The key is to stay alive as long as possible. For you, a civilian trapped without firefighting gear, the “defend in place” mindset may be your last hope of survival. In 2010, Kerber conducted a series of UL experiments in which fires were set in a structure featuring a closed bedroom next to an open bedroom. In every experiment, conditions in the closed bedroom were survivable until well after the fire department arrived; a victim in the open bedroom would have been unconscious or deceased before the sirens could be heard. “You want to create a compartment,” says Kerber. “If you can get behind a closed door, your chances of survival increase dramatically. You are buying yourself time for the crew to get a ladder to you or for you to escape out a window. It’s amazing how well even a hollow-core door can protect you.” If possible, choose a room with a window facing the street, as this increases your likelihood of being spotted by rescuers or passersby. After you shut the door, check for smoke leaking through the door seal or through ventilation grills, and block any openings with clothes or blankets. Just remember that the wrong compartment can become a death trap. “The last thing you want to do,” says Kerber, “is go in a closet or a bathroom with no window. And don’t hop into your bath142 MENSHEALTH.COM | January/February 2014

tub. There’s an old myth that you can save yourself by lying in a tub full of water. We find those people dead because of the poisonous gases they breathed, not because of heat or flames.” DEPART THE COMPARTMENT

Firefighters found all four victims in the hallway, where they’d apparently gone to try to escape. The tenants who remained in their apartments and went to windows survived. —Ken Tremblay, Firewatch, 1997 A compartment gives you time—and you’ll need all of it to escape or be rescued. Do everything you can to let firefighters know your location. If you have a cellphone, dial 911 and let the dispatcher know exactly where you are—including what you can see out the window. Try to balance staying calm (to preserve oxygen) with making noise and attracting attention. Turn lights on, wave, flash the light on your cellphone, yell for help, dangle sheets out the window, do whatever it takes. And do it as soon as possible: The first firefighter to arrive will do a scene sizeup, and that’s your best opportunity to be spotted. While windows can save your life, they’re also the source of specific dangers. “By opening a window, you might actually be putting yourself in a flow path [of hot gases and smoke],” says Madrzykowski. “If opening the window pulls smoke inside, and a firefighter is not right outside to hear you yell, close it.” If it won’t open and you have to break the glass, do it the firefighter way: Choose the lowest pane and strike at an upper corner. If you strike the lower corner, you risk slitting your wrists with shards of falling glass. “When it’s time for desperate measures,” says McKenna, “climb out feet first, hang from the window ledge as far as your arms will let you, and drop straight down. This can cut 6 to 10 feet off the fall.” Unfortunately, the danger isn’t over just because you’re outside. Once on the ground, watch for downed power lines and don’t run into the street lest you wind up as the mangled hood ornament on a late-arriving fire truck. WHEN KEN TREMBLAY WRITES FIREWATCH, HE

removes the identifying information. But after three decades fighting fires himself, he knows that there is nothing anonymous about the pain left in the wake of every fire, particularly fatal ones. “I’ve been doing this such a long time, and it still bothers me,” he says. “When firefighters talk about preventing fires, that’s where the passion comes from.” Not every column Tremblay writes ends in tragedy. In fact, he often describes how a smoke alarm, or a sprinkler system, or quick action by firefighters—or a levelheaded, well-prepared homeowner—got everyone out alive. And at the end of each of those columns, Ken Tremblay types his favorite words: There were no injuries. J

NEXT WAVE, CONTINUED FROM PAGE 46

And then he met Damon at the Clinton Global Initiative meeting in New York City. “Matt was like, ‘I have to go downstairs and see President Clinton; you want to come?’” Their charitable streams merged in 2009, as Water.org. In their care it’s become a gusher. As they walk the villages, White quizzes partners about digging toilet pits and connecting water lines. Damon just wants to know, “How has it changed your life?” The engineer and the humanist, getting it done. Their efforts have brought water and sanitation to nearly a million people. Their goal is 6 million by 2015. Damon vividly remembers meeting a Haitian girl whose family gained tap water. “She was the water bearer for her family. So I asked her, ‘Now do you have more time for your homework?’ And she goes, ‘I don’t need more time for my homework; I’m the smartest kid in my class.’ So I said, ‘What are you going to do with three extra hours?’ And she looked at me and said, ‘I’m going to play.’ It was wonderful, and just devastating.” AT THE VILLUPURAM SCHOOL, CHILDREN IN

uniforms stand double file, awaiting our arrival. We pop out of our vehicles, and they start waving streamers and cheering. It’s pretty neat to travel in Matt Damon’s slipstream. I meet and greet the kids like a mayoral candidate. During a demonstration in the auditorium, one boy guides us through the fine points of hand washing, using a basin of clean water. (Apparently the back of the wrist is an infectious swamp.) When the headmaster pours out the contents of the washbasin into a clear pitcher, the water is a sickly-looking murk. I’m wondering: Did I shake hands with that kid on the way in? And lest you or I feel superior to these subcontinental urchins, let me remind you that, according to a Michigan State University study, 15 percent of men don’t wash their hands after using the toilet, and of those who do, half don’t use soap. Hardly anyone is washing long enough. Clearly we could all use a little more Howard Hughes in our lives, and White has a strategy in mind. Teaching kids is part of it, and so is the influence of Western culture, enforcing norms of cleanliness. But a big aspect is what White calls “the nudge.” No, he’s not going to prod you to pull out your wallet, though he wouldn’t complain if you did, either. Rather, microfinance is the mechanism he sees delivering water and sanitation for kids all around the world. “If we can promise investors 4 percent and administer the loans for 2 percent,” notes White over dinner at a resort near Pondicherry, “it can be a huge boost for our microfinance partners. They said they could triple their loan portfolio.” Damon chimes in, “The question is, how do we get to 6 percent?” He proposes a toast: “Here’s to 6 percent!” How appropriate to drink to it.


“If you nudge the system a little bit, you can provoke big changes,” White says. Damon has another nudge in mind—to the ribs. It frustrates him that he can talk about this subject and nobody listens. His answer: humor. It’s how guys talk about stuff, after all. So he appeared on House of Lies, a Showtime comedy that stars his Oceans pal Don Cheadle. “I was playing the worst version of a celebrity named Matt Damon,” he says. “But I got in the fact that every 20 seconds a child dies because of the lack of clean water and sanitation.” And then there was his press conference to announce that, because 2.5 billion people don’t have a safe place to take a crap, he was going to, um, boycott the toilet! “People would come up to me at restaurants and say,”—Damon puts on his earnest, concerned face—“ ‘How are you doing?’ ” The fact is, he’s doing really well. And that eats at him a little bit. If you can’t use your position to help people, and maybe show your own kids a thing or two while you do, then what is the point of being successful? Nudge. j For more information about Water.org or to make a donation, visit MensHealth.com/water. Heck, you might even win a water bottle signed by the guy who played Will Hunting. Could be worth something on eBay.

MEN’S HEALTH Vol. 29, No. 1 (ISSN 1054-4836) is published 10 times per year (monthly except for January and July) by Rodale Inc., 400 South 10th St., Emmaus, PA 18098–0099; (800) 666-2303. Copyright 2013 by Rodale Inc. All rights reserved. In U.S.: Periodicals postage paid at Emmaus, PA, and at additional mailing offices. Postmaster (U.S.): Send address changes to Men’s Health magazine, Customer Service, P.O. Box 26299, Lehigh Valley, PA 18002-6299. IN CANADA: Postage paid at Gateway, Mississauga, Ontario; Canada Post International Publication Mail (Canadian Distribution) Sales Agreement No. 40063752. Postmaster (Canada): Send returns and address changes to Men’s Health magazine, 2930 14th Avenue, Markham, Ontario, L34 5Z8. (GST# R122988611). Subscribers: If the postal authorities alert us that your magazine is undeliverable, we have no further obligation unless we receive a corrected address within 18 months.

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Your Driving Forces

A look at what moves guys to be anything but average in the New Year.

70

Percentage of men who think they’d make a great coach

Pro coach the average guy wishes he had motivating him from the sidelines of life:

BILL BELICHICK OR JIM HARBAUGH

41

43

Our favorite MH reader mantra: “What matters is what you do when the pain sets in.”

Percentage of men who often recite a motivational mantra or quote

1 in 5

Percentage of men who’ve snapped a motivational selfie before embarking on a new workout plan

2 in 5

1 in 4

Percentage who then earned—set by grueling set—an impressive “after” photo

31

Percentage of men who write a to-do list every morning

30

Percentage who like to sweat before the sun rises

1 in 4

90 Flick the average guy finds most motivational:

30

144 MENSHEALTH.COM | January/February 2014

Number of men who aren’t motivated to lose weight until they can no longer squeeze into their clothes

2. Try an extreme sport, like bungee jumping or skydiving (or telling a woman how you feel about her)

1. Tell a woman how they feel about her

3. Move to a new place Percentage of men who would run up the Rocky stairs given the chance

36

Don’t dismiss that little voice in your head. Selftalk sparks motivation, but the way those conversations start affects their success rate, according to a study published in Psychological Science. Asking questions (“Will I exercise today?”) rather than making declarations (“I will exercise today”) can help you perform better, the study found. “It may make you consider obstacles,” says study author Dolores Albarracín, Ph.D., “forcing you to plan ahead.”

MAKE HER WANT YOU Unhappy being just her buddy? Change her perception, advises Jeremy Nicholson, Ph.D., a social psychologist in Boston. First, ask her to join you on a night out with friends— there’s less pressure. Then, at some point, pull her aside and say something like, “We’ve been having fun together. Why not see if we can take it to the next level?” If she’s on board, make a date. No go? Shrug it off, rejoin the party, and tell her you look forward to seeing her at happy hour.

Percentage for whom January 1 is the ultimate impetus

67

Percentage of men who feel they’ve hit rock bottom in life at least once

92

Percentage who say the hard fall motivated them to become stronger EDITED BY MIK E DA R LING

Illustrations by GUILHERME HENRIQUE

37

Percentage of men who are Office Space–unhappy with their jobs

Top three ways they plan to man up:

Percentage of men who feel that competition is motivational rocket fuel

STOKE YOURSELF UP

Percentage who will do (almost) anything for money

Number who won’t lift a finger (or a dumbbell) until they’re more than 20 pounds overweight

63

Number of women who admit to using the promise of sex to motivate a man

69

44

Percentage of men who say they feel motivated to confront one of their biggest fears this year

Paltry number of calories they’ll burn on their way to the top: About 4

REMEMBER THE TITANS

Percentage who say they’ll stop bitching and use their dissatisfaction as motivation to find a new gig in the coming year

Quotation that kicks readers into action: “Don’t quit. Suffer now and live the rest of your life as a champion.” —Muhammad Ali

THE AVERAGE GUY


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Men's Health USA January 2014