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R

AUGUST 2010 £3.99

100% USEFUL

£100K SALARIES FOR EVERYONE! Easy Seduction Tricks 23 No-Strings Flings Girls On Girls On Boys

It’s Our 100 Greatest Sex Tips!

Beach Ready In 2 Weeks

BURN 978 CALORIES AN HOUR

Style Yourself 15lb Slimmer LIVETO100!p65

8-PACK ON A PLATE!

FLATTEN YOUR BELLY! The Tour Weight-Lde France oss Plan

The Best & Worst Drugs For Men

29 Foods For Rock Hard-Abs

293REASONSWHYIT’SBETTERTOBEBAD!


CONTENTS

Just a handful of the hits in this month’s issue of the UK’s best-selling men’s magazine

MUSCLE

20

Make your gym plan come together with The A-Team star Bradley Cooper

90

Break the laws of muscle to earn yourself criminal gains

45

Learn how the man up front, Jan Schumacher, stays in cover-model shape

76

The second part of our A-Z sex guide explores the deviant side of life

SEX

30

Lesbian sex secrets that will revolutionise your love life

59

How to have great sex with none of the commitment

STYLE

127

Surfing world champion Mick Fanning om board shorts

4 MEN’S HEALTH AUGUST 2010

134

Step off the plane looking your best with our travel grooming kit

144

The hat might fit, but will it look any good? These four will

menshea lth.c o.uk


8/10 ON THE COVER 30

More sex with more girls, no hassle – our best tips start here

NUTRITION

68

Burn away fat in record time with the wildest swims in the country

Pave a route to riches by following these leftield career changes

39

Use these ive exercises to prime yourself for a summer on the beach

Tap into the training secrets of Tom Hardy for a big-screen physique

62

Lick yourself into shape with this summer treat

125

Fight unwanted calories with fat

158

Take off in Mercedes’ latest beast

51 96

GEAR

42

Luggage solutions for all types of travel

HEALTH

76

Drugs, deviance and disregard: why breaking the rules is good for you

How a Mr Whippy cone can be packed with fat-burning beneits

118

Tuck into our Re:Fuel section to back up your hard work in the gym

If you’re dabbling in drugs, do you know what’s in them? Find out here

65

62 84

Simple life tweaks that will add precious years to your life

Learn the training secrets of the Tour de France’s best riders

102

Men’s Health Vol 16 Issue 7, August 2010. Photography Byron L Keulemans. Model Jan Schumacher. Shorts model’s own

84

Learn the truth about the UK’s most popular highs

menshea lth.c o.uk

65

Simple steps to living better for longer

AUGUST 2010 MEN’S HEALTH 5


8/10

STARTER’S ORDERS

Sex, drugs and lagrant behaviour – in the Illicit issue, MH shows you how breaking the rules can work in your favour

The faster way to a better life

You know MH is packed with tips to improve all areas of your life, but what if you want speci ic help, fast? Simply look out for these quick-navigation icons

Knowledge

Travel

Time saving

Style

Stress

Relationships Upgrade

Weight loss

Work/life balance

Money

Career

Mind

Health

Muscle

Nutrition

Fitness

PHOTOGRAPHY ALEX YOUNG. MODEL EVA DOLL AND JEN DAWSON AT PREMIER. STYLIST REEMÉ IDRIS. HAIR AND MAKE UP SUSANA MOTA . DIGITAL IMAGING: PRE MEDIA . MAC BY DKNY (DKNY.COM); BURBERRY PLUM RUFFLE SKIRT (BURBERRY.COM); CARVELA SHOES AT KURT GEIGER (KURTGEIGER.COM); POLEDANCING POLE (X-POLE.CO.UK)

ILLICIT ISSUE The sun may be out, but this month Men's Heal th has chosen to don its shabby mac and loiter in the nearest back alleys. This is the month when we choose to ignore the honest respectable rules of health and fitness and serve you up the tips we usually keep under the counter. They’re illicit, a little bit dirty, and they work. If you’re looking to get ripped and don’t mind bending a few iron laws on the way, turn to Grand Thef Muscl e on p90 for some short-cuts to big muscle, while bad boy actor Tom Hardy shares a few of his gangsta fitness tricks on p96. Follow these through, and you’ve earned some dessert, but be warned, our Ill icit Sexfeature on p76 is anything but vanilla… You’ll also notice an extra magazine in your MH package this month, as we present our first edition of PT+, a 30-day countdown to your best ever body. You can get some inspiration by voting for the finalists of our annual Cover Model Muscle competition, sponsored by grooming experts Remington, just turn to p64 for details. Oh, and did we mention there’s some ladies as well this year? Choose wisely gentlemen.

Morgan Rees Editor

menshea lth.c o.uk

Laid bare

Embracing your deviant side could unwrap the best sex you’ve ever had p76

Men’s Heal th is published in the UK by NatMag Rodale Limited, a joint venture by The National Magazine Company, a wholly owned subsidiary of The Hearst Corporation, and Rodale International, a division of Rodale Inc. Men’s Health is a trademark of, and is used under licence from, Rodale Inc. NatMag Rodale Ltd, 33 Broadwick Street, London W1F 0DQ. Tel: 020 7339 4400. Fax: 020 7339 4444. Rodale’s Men’s Health (ISSN 1356-7438). Copyright © 2010. All rights reserved. Men’s Health is printed and bound by Wyndeham Heron, The Bentall Complex, Colchester Road, Heybridge, Maldon, Essex CM9 4NW. Repro is by Wyndeham Graphics London, 3-4

Maverton Road, London E3 2JE. Distribution by Comag. Published 11 times a year. Conditions apply. Men’s Health does not consider unsolicited material for publication and will not return it if submitted. For annual subscription rates for the UK, please call our enquiry line on 0844 848 5203. For existing subscription enquiries, change of address and backissue orders please ring our enquiry line 0844 848 5203*, email qualitymagazines@subscription.co.uk or write to Men’s Heal th, The National Magazine Company, Tower House, Sovereign Park, Lathkill Street, Market Harborough, Leicestershire LE16 9EF. Please quote your subscription number in all correspondence. For new & renewal orders, please ring 0844 848 1601* or visit www.qualitymagazines.co.uk. Phone lines are open weekdays, 8am-9.30pm; Saturdays, 8am-4pm. *BT landline calls will cost no more than 5p per minute; calls from mobiles and other networks usually cost more.

Na tiona l Ma ga zines Environmenta l Sta tement: All paper used to make this magazine is from sustainable sources in Scandinavia and we encourage our suppliers to join an accredited green scheme. Magazines are now fully recyclable. By recycling you can reduce waste and add to the 5.5 million tonnes of paper recycled by the UK paper industry each year. Before you recycle your magazine, ensure you remove all plastic wrapping, free gifts and samples. If you are unable to join a recycling scheme, why not pass your magazine on to a local hospital or charity?

AUGUST 2010 MEN’S HEALTH 15


ADVISORY BOARD

8/10

Meet this month’s MH experts. Use their specialist knowledge and insight to help you make the most of your summer

WORDS SAMANTHA ELLIS. *DR JONI FRATER NOT PICTURED. NUDE PHOTOGRAPHY © PETTER HEGRE (HEGRE-ART.COM)

TIM LEVINE Professor in the Department of Communication at Michigan State University Great Sex, No Strings (p59) Associate Editor of the new Communication Methods and Measures journal, Dr Levine is an expert in the science of social influence. He’s wellequipped to help you get those benefits from her friendship.

DR LES KING Former member of the government’s Advisory Council on the Misuse of Drugs What’s Really In Your Drugs? (p84) Former Head of the Drugs Intelligence Unit for the Forensic Science Service, where he advised law enforcement agencies and the government on drugs legislation. This issue he gives you the lowdown on drug supply and purity in 2010.

THOMAS PERLS Associate professor, University of Boston School of Medicine Will You Live To 100? (p65) Perls directs the New England Centenarian Study (NECS), the largest genetic study of centenarians in the world, which is hunting for the secrets of longevity. He’s on hand this month to fill you in on the latest tips on extending your life.

STEVEN KIRKPATRICK Managing director of general staffing at Adecco Seal A Six-Figure Deal (p51) Kirkpatrick heads up one of the world’s leading HR companies. He’s also ser ved as a board member for the Recruitment & Employment Confederation. This month he reveals some unusual places you can find a six-figure salar y.

DR ROSS COOMBER Director of the Drug and Alcohol Research Unit at Plymouth University What’s Really In Your Drugs? (p84) Dr Coomber has been in drug-related research for over 18 years. His recent work looks at the minutiae of drug dealing in England, so he’s plenty qualified to fill us in on the purity of those illicit highs.

DR JONI FRATER* Author and radio host How The Other Half Lives (p30) Author of Love Her Right: The Married Man’s Guide To Lesbian Secrets For Great Sex, Frater used her unique perspective as one half of a lesbian couple to co-found loveherright.com, a website committed to bridging the gap between the lesbian/gay and heterosexual communities. This month she opens the MH doors (and minds) to instruct you on hitting her G, X and Y spots.

EMMA WELLS Nutritionist What Are You Eating? Mr Whippy (p62) After being diagnosed with a chronic condition at a young age, Wells’ journey with nutrition star ted with a personal need to look after herself. After practising nutritional therapy for over a decade, she set up Smar t Nutrition, of fering ser vices from consultations to restaurant recommendations. Here she helps us dissect a summer treat, the Mr. Whippy.

DANIEL START Environment, community and economic development writer and consultant The Wild Wild Wet (p68) Daniel’s riverside childhood inspired a love of swimming in the great outdoors. This month he pushes MH into the deep end of the best UK rivers and lakes to liven up your summer workouts.

GERHARD STRAUSS-BLASCHE Clinical psychologist and psychotherapist at the Medical University of Vienna Getting Your Holiday Highs (p56) Dr Strauss-Blasche specialises in recover y research. His studies focus on the ef fects of holidays and resor t-based spa therapy on your health and wellbeing – before, during and after the trip (surely one of the best jobs in the world). We asked him to give us some tips on how to max out your holiday happiness and come back feeling better than ever.

MARK CAVENDISH HTC-Columbia cyclist Roll Play (p102) A double Madison World Champion, Commonwealth Games gold medalist and winner of six stages at the Tour de France last year, Cavendish has been described as the fastest sprinter in the world. He reveals the winning formula you need to achieve your fitness goals.

JAMES LOHAN Founder and CEO of the Mr & Mrs Smith travel guides All In The Bag (p4 2) One half of the couple behind Mr & Mrs Smith luxur y hotel and travel guides, Lohan is a serial entrepreneur within PR, club promotions and events. Under his globetrotting eye, Mr & Mrs Smith has grown from a labour of love to a multi-faceted boutique travel provider. Now he takes you stylishly from home to hotel with his recommended travel luggage.

menshea lth.c o.uk

JOHANNA PARKIN Photographer Hopper’s Delight (p133) Originally from New Zealand, Johanna finds inspiration in the ever yday. With clients ranging from Nestle to Volkswagen, she’s known for her clever, quirky, stylized images. Her love for bringing creative ideas to life makes her picture per fect for MH.

AUGUST 2010 MEN’S HEALTH 17


ASKMH MEET THE EXPERTS

“Well it looked my size in the catalogue...”

Poor technique and improper Aset-up can cause niggles and long-term damage. Jonny Morrison, bike and run manager at bespoke footwear specialists Profeet, reveals where you’re going wrong: “Wrist and hand pain is caused by riding overstretched or with the saddle angled down. Pain in the neck and shoulders is from being over-extended – your saddle is too high and your handlebars too wide or narrow for your shoulders. Pain in your knees, hips, Achilles and plantar fascia can be due to saddle height, crank length and cleat alignment.” You heard the man. Now where’s that spanner…

Holly Pannett, nutritionist and personal trainer at The Third Space, London (thethirdspace.com)

John Lees is a renowned career coach and author of How To Get A Job You’ll Love (McGraw-Hill)

Dr Michael Breus is ‘The Sleep Doctor’ and author of Good Night (Dutton), the guide to better sleep

18 MEN’S HEALTH AUGUST 2010

Since I started cycling

Q I’ve been getting

pains in my legs, back and wrists. What am I doing wrong? LN, Bath

Susan Quilliam, relationship psychologist and author of The New Joy Of Sex (Pocket Books)

Jonny Morrison, bike and run manager at Profeet, the sports footwear specialists (profeet.co.uk)

+ Cheat and get away with it + Burn fat in your sleep + Roll away your aches and pains + How to handle your boss + Make your cycle workout pain-free

th My e of th h t Mon

Sleep has no effect on your weight Missing out on your Zzzs can add XXL to your trouser size. According to a 2005 study which looked at 8,000 adults over several years as part of the US National Health and Nutrition Examination Survey, getting fewer than seven hours a night corresponded to a greater risk of weight-gain. The risk increased for every hour of lost shut-eye. Meanwhile, a University of Chicago study found subjects took in significantly more calories after five and a half hours

of sleep than after eight and a half. “Both quality and quantity of sleep can affect your weight,” says sleep specialist, Dr Michael Breus. “If there is low quality or low quantity, we see a decrease in metabolism and the hormone leptin (which encourages feelings of fullness) and an increase in cortisol and ghrelin (which makes you hungry).” For a sleep-inducing meal, snack on red cherries (the dried variety will do) – they’re rich in melatonin, which regulates your body clock. menshea lth.c o.uk


A ug ’10

Your questions answered by experts

What are the foam Q rollers for at the gym? MT, Reading Those coloured logs of foam you see people using are essentially free sports massages. “Used correctly, rollers can stretch muscles and tendons, and soothe tight fascia (connective tissue) while increasing blood flow and circulation to your soft tissues,” says Holly Pannett, personal trainer at The Third Space gym, London. In other words, they’re a preventative measure against injury. “It works on a principle called self-myofascial release, which uses pressure on the soft tissue while applying traction to the fascia. It also lengthens your iliotibial band (ITB), which stabilises your knees.” To get rolling, place it under the desired body part and rest your weight on it. “Roll over the area, pausing at tight spots,” says Pannett. “It’ll be painful at first, but 15 minutes after every session is all you need.”

WORDS RYAN THOMPSON. PHOTOGRAPHY GETTY. RAPID FIRE SOURCES (IN ORDER OF APPEARANCE): JOURNAL OF GERIATRIC PSYCHIATRY AND NEUROLOGY; THE JOURNAL OF THE AMERICAN MEDICAL ASSOCIATION; JOURNAL OF FOOD COMPOSITION AND ANALYSIS; UNIVERSITY OF NORTHUMBRIA; UNIVERSITY OF ILLINOIS; UNIVERSITY OF GEORGIA; HOSPITAL DE CLINICAS,CARACAS AND VIRGINIA COMMONWEALTH UNIVERSITY

A

How can I go over my

Q boss’s head with an

RAPID FIRE The latest health and fitness news from around the world – shot from the hip Which vitamin deficiency is linked to dementia?

Vitamin D What’s the easiest way to lower your heart disease risk?

Sleep an extra hour a night

Which BBQ sauce has the most antioxidants?

Jerk

Which multivitamin will improve your mood, health and concentration?

idea without souring our relationship? Berocca JV, Manchester

“Firstly, why do you need to?” career expert John Lees Aasks (johnleescareers.com). It’s a valid question. “Learning how to work with others is part of the job. Whether it’s a new initiative or a great lead, keep your boss in the loop. Try offering your idea on the basis of sharing something others will find helpful.” You’re already the disseminator of companyimproving info – and everybody knows it came from you, with your boss’s good willing. “Run the idea past your boss, ask for his input – then suggest you jointly pass the idea upstairs,” says Lees. “Keep back the detail so you’ll have to be involved in the conversation. If your boss claims the idea as his – live with it. If you stay involved, the powers that be will see where the initiative actually came from.”

menshea lth.c o.uk

MODERN DILEMMAS

Which food combination is most effective at beating prostate cancer?

Tomato + broccoli How can you reduce muscle soreness by 25%?

Eat ginger What addition should you make to your low-carb weight-loss diet?

High-carb breakfast

Murky past? Honesty is the best policy

I’m in a new relationship and my

Q girlfriend has asked if I’ve ever

been unfaithful. What do I say? BW, Oxford

We’ll take the fact that you’re asking this

Aquestion to mean you have, in the past,

been a naughty boy. “Explain that you have strayed before, but realise that inidelity is immature and cruel,” says relationship psychologist Susan Quilliam. “Prove your trustworthiness by taking the topic seriously and avoid the throw-away ‘Of course I’d never cheat on you, darling’.” But as statistics go, you might be making a mountain out of a molehill. According to an MSNBC survey of 70,000 adults, 22% admitted to having cheated on their partner, with women just as likely to stray as men. So the likelihood is your girlfriend has dabbled in the dark art of adultery, too. AUGUST 2010 MEN’S HEALTH 19


Sex + Fitness + Health + Weight loss + Work + Gear + Nutrition + Mind + Style + Knowledge

Edited by Jonathan Thompson

A LL YOU NEED TO LEA D IN LIFE

SOLDIE R OF F RTUNE Bradley Cooper’s plan has really come together as a star of The A Team. Here he reveals the secrets to career success

E

xplosions, guns and shooting down a fighter jet from a tank that’s just burst out of a cargo plane at 20,000ft. That’s a standard day in Bradley Cooper’s schedule. To say it’s a physically demanding job would be an understatement. As Lieutenant Templeton ‘Faceman’ Peck in the re-boot of boyhood classic The A-Team, living the life of a believable mercenary operative for six months required building an elite new body, and having the balls to use it.

AFTER THE HANGOVER

KODAK film KODAK film

“It was brutal,” admits the 35-year-old star of The Hangover and Wedding Crashers. “We were in Vancouver for six months and any time I wasn’t shooting scenes, I was shooting a gun, or in the gym training. It was full-on.” Being hundreds of miles from Hollywood agents and insurance consultants meant that much of what you’ll see on screen is Cooper in harm’s way. “When I got back each night I’d find new gashes and bruises,” he says. “I shot with this one gun so much that I had a chronic cut on my upper bicep from the kickback of the stock.” To survive the rigours of becoming the new Faceman, Cooper had to get into Soldier-of-Fortune fettle. Sharing the screen with former UFC champion Quinton ‘Rampage’ Jackson (2010’s answer to Sergeant Bosco ‘BA’ Baracus), not to mention ‘Hannibal’ in the imposing shape of the 6ft 4in (193cm) Liam Neeson, left the

smaller Cooper with the most work to do. “When I was growing up I was always the guy who’d say: ‘Okay. This time I’m going to get into sick shape. I’m going to get an eight-pack!’ but would never actually do it,” he recalls. “For this movie, it was different.”

MISSION ACCOMPLISHED That difference is clear to see. An intense regime of super-set weight sessions, combined with military discipline in front of the fridge allowed Cooper to pack on muscle and strip away body-fat for a physique that was capable of taking everything required of it and more. “I felt great. Previously, whatever film I was working on I was always a big nap taker. Those days are gone. Now I’ve always got tons of energy.” A strict total of 2,000 calories a day, no salt, sugar or flour – and a lot of water are the secrets to his physique. There were perks aside from the obvious transformation in the mirror, mind. “It was a bit of a boys club,” admits Cooper. “There were a lot of guys, a lot of guns, a lot of action and a lot of physicality. But we did have Jessica Biel. Who is clearly not a guy. Not a guy at all.”

ACTION MAN He was careful not to allow himself to get too distracted, however. “There was one moment where I was holding onto the underside of a semi-articulated truck with a makeshift roller-skate the only thing keeping me mobile at 35mph. I actually did it; no stunt double, no green screen. When I watch it, it doesn’t look real. It was fucking scary!” Getting into A-list shape suddenly doesn’t sound so tough, does it?

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8.10 MUSCLE

MERCENARY MATTERS Cooper’s A-Team body was built on five simple blocks – and it was easier than building an armoured personnel carrier from scrap metal and a stapler…

SUPERSET EVERYTHING TO FAILURE...

1

“Super-setting exercises that target the same muscle groups, then going until you can’t do another rep ensures the recruitment of maximum muscle fibre at all times. Which equals more muscle growth.”

2

DON’T CHEAT ON YOUR DIET....

“For at least six weeks. It’s vital you allow your body to rid itself of toxins and keep your hormones at optimal levels.” Sugar and processed food cause your body to respond in a way that prevents proper muscle growth.”

3

DO DRINK PROTEIN SHAKES...

”But choose wisely. Some powders are made with chemicals and fillers that are difficult for your body to digest.” Watch out for artificial sweeteners and go for a product that says ‘whey protein isolate’ or ‘rBGH free’.”

4

DON’T SPACE OUT...

5

DRINK PLENTY OF WATER...

“Staying focused on your goal helps you get through workouts and keeps you from cheating on your diet. Put a picture of what you want your body to look like in your kitchen. It’s a constant reminder where you need it most.”

Bradley didn’t just need the face , he needed the body, too

“I know we hear this all the time but it’s so critical. When your body is dehydrated, it throws everything into disarray and causes monstrous sugar and carb cravings. I recommend at least 4-5 litres per day. Every time you have a coffee, add 75cl more onto that.” 

AUGUST 2010 MEN’S HEALTH 21


MUSCLE 8.10

BUILD AN A-TEAM BODY

Use this rapid assault on your body for military might

Same heroes, new century

IN YOUR FACE, MAN

FOLLOW COOPER’S STRICT DIET TO GET THIS HOLLYWOOD PHYSIQUE

“Where did you park the van?”

“I missed the food,” says Cooper. “I love food, so it was hard. But when you start to see the benefits it gets easier.” Here’s how Bradley’s 2,000 calorie diet was trimmed down, while still giving him the explosive energy and stable blood sugar needed for fat-burning and building muscle.

Start with 30 minutes of interval training on the treadmill. Include speed and interval changes but never above an incline of 15%. Ensure you recover at a conversational pace between sprints. Now choose from one of two missions...

START

ROUND 1 Complete 4 sets of the following super-set circuit with 60 seconds rest between sets A

A

A

CARBOHYDRATES All carbs consisted of oatmeal, brown rice, quinoa, and millet. Processed foods were cut out completely.

OILS B

B

A Bench press:

6-10 reps B Spider-man crawl: to failure

A Squats:

8-15 reps B Jumping lunges: to failure

B A Barbell curls:

6-12 reps B Dumb-bell curls: to failure

60 seconds of star jumps

ROUND 2 Complete 4 sets of the following super-set circuit with 60 seconds rest between sets A

A

A

Coconut oil raises your metabolism while cold-pressed extra virgin olive oil is a good anti-inflammatory agent. Stick to a daily consumption of about 2-4tbsp of each.

FRUIT Limit yourself to one serving of fruit per day. While low in fat, fruits tend to be high in sugar, which can spike your insulin and leave you with low energy.

SNACKS B

B

A Incline bench-press:

A Step-ups: 8-15

A EZ bar curls:

B Decline bench-press:

B Box jumps:

B Hammer curls:

6-10 reps to failure

each leg

22 MEN’S HEALTH AUGUST 2010

to failure

6-12 reps to failure

60 seconds skipping

Everyone gets hungry if they start reducing calories. So when you need a quick fix, go for a protein shake, or a tablespoon of raw cashew MH nuts or almonds. ■

menshea lth.c o.uk/fitness-musc le

WORDS DAVID MORTON. PHOTOGRAPHY © TWENTIETH CENTURY FOX. ILLUSTRATION JASON PICKERSGILL AT ACUTEGRAPHICS.CO.UK

PROTEIN Organic chicken, line-caught fish and organic eggs. No red meat, pork, or shellfish as they stick in your gut, limiting your uptake of other nutrients.


A ug ’10

Nutrition Bulletin

+ Some foods are purer than others + Eat Tabasco, beat colon cancer + Cold vitamins mean a strong heart + How to pick the right chilli

The latest news from around the world Take cold comfort from chilling your vitamins

The dirty dozen New research* reveals pesticide levels vary from food to food. We help you decide when to splash the cash on organic and when to save the pennies Go organic with these most contaminated foods

Keep your cool a ga inst hea rt disea se

Ministry of the Bleedin’ obvious

This month’s least surprising research

Ca nna bis ca uses ha llucina tions Source: Archives of G eneral Psychiatry

6 STrawBerrieS 7 CHerrieS

Tabasco fighTs cancer

8 Kale 9 leTTuCe 10 GraPeS 11 CarroTS

Splash some hot sauce onto your meals and you’ll significantly reduce your risk of colon cancer, say scientists at Hannam University. Hot chillies have been found to attack the development of the disease in your body thanks to capsaicin – the compound that make chillies spicy. Adding Tabasco to just about everything is the easiest and most accessible way to stay safe, but if you want to dabble with fire, see the table below. Tabasco £1.32 tesco.com

12 PearS Save money on these clean non-organic foods

1 onionS 2 avoCado 3 SweeTCorn 4 PineaPPle 5 ManGo 6 SweeT PeaS 7 aSParaGuS 8 Kiwi 9 CaBBaGe 10 auBerGine 11 CanTalouPe Melon 12 waTerMelon

Pepper alien invaders with hot sauce

rinG of fire Pick the right chilli for your own pain threshold using MH’s heat gauge MH has handpicked its fiery favourites from the Scoville scale. Whether you add them to a chilli, a curry or even a salad, these are a sure-fire way to keep you protected from colon cancer. Cooling hosepipe sold separately.

15,000,000 1,000,000 Scoville heat units

words alex harris. illustration rob milton. photography getty. *source: the environmental working group

Refrigerating your vitamin supplements will dramatically decrease your risk of heart disease as well as helping you fend off most regular ailments. Researchers at Purdue University found that the high humidity in a kitchen cupboard reduces their usage to the point of rendering them useless: “The moisture from the heat breaks down nutrients,” explains study author Dr Lisa Mauer. Scientists at the University of Wisconsin Medical School found that a regular supplement reduces your risk of coronary heart disease, too. Grab some Vitabiotics Immunace (£6.49, boots.com).

1 PeaCHeS 2 aPPleS 3 SweeT PePPerS 4 Celery 5 neCTarineS

200,000 40,000 10,000 5,500 3,750 1,500 1,000 Pure Capsaicin

menshea lth.c o.uk/nutrition

Bhut Jolokia

Hot Tabasco

Ground Cayenne

Chipotle

Jalapeño

Tabasco

Poblano

Mulato

august 2010 men’s health 25


8.10 NUTRITION

How to make elevenses smashing

LEA DER OF THE SNA CKS UNSALTED PEANUTS

“Protein is crucial for the growth, repair and building of muscle tissue,” says Dr Laura Wyness of the British Nutrition Foundation. And peanuts are the most protein-rich nuts on the block.

Here’s the maths: 1.8g of protein is needed per kg of body weight to build muscle, say Canadian researchers. Each handful of peanuts will deliver 20% of your dose.

Snickers. If you’re scouring the gym vending machine for a protein hit, Snickers has 5g – twice as much as a Mars bar.

OAT CAKES

“Fibre-rich oats help lower levels of your LDL (‘bad’) cholesterol and reduce your risk of heart disease,” says Wyness.

A stack of four oat cakes accounts for 25% of your fibre RDA.

Flapjack. “A homemade flapjack will contain roughly 4g of fibre – the equivalent of 3-4 oatcakes,” says Harley Street nutritional therapist Dr Simone Laubscher.

A SHARPER MIND

APPLES

“Hydration is vital for mental alertness and apples have a 95% water content,” says Wyness. A US study also found apples help prevent age-related memory decline.

Two apples a day will help keep your grey matter in shape, according to research in the Journal of Alzheimer’s Disease.

Guacamole. “Avocados are full of monounsaturated fats, which improve signal transfer in your brain, plus B vitamins to relieve stress,” says Laubscher.

A BETTER MOOD

BRAZIL NUTS

A study by Swansea University linked a deficiency of selenium with anxiety. Brazils are the richest dietary source, with one ounce containing nine times more than a can of tuna.

Just four brazil nuts provide your with 0.075mg selenium – 100% of your RDA.

Choc ice. “Eating chocolate gives you a kick of the happy hormone serotonin,” says Laubscher. Plus, it’ll cool you down in the heat (assuming you’re not holidaying in the UK).

PUMPKIN SEEDS

“Zinc is needed for sperm production and is also essential for the health of your reproductive organs. A lack of zinc can cause infertility and impotence.

A handful of pumpkin seeds delivers more than 50% of your zinc recommendation. Toasting under a hot grill gives them extra flavour and crunch.

Babybel. “Cheese is a rich source of zinc, though it’s also fairly high in fat,” says Laubscher. Just skip the pickle if you’re hoping to get within striking distance.

HOTTER SEX

WHY

LOWER CHOLESTEROL

RDA

RULEBREAKING ALTERNATIVE

SNACK STRONGER MUSCLES WORDS ANNA LONGMORE,ROB KEMP. PHOTOGRAPHY ALAMY,GETTY,REX

Three meals a day is dead. According to a Journal of Nutrition study, the UK is Europe’s biggest snacker. So when hunger pangs strike, ensure you have the right riposte in your top drawer

TWO-SECOND TIP AS WELL AS HELPING SEE OFF TOOTH DECAY, THE XYLITOL IN CHEWING GUM HAS BEEN PROVEN TO PROTECT YOU AGAINST EAR INFECTIONS menshea lth.c o.uk/nutrition

AUGUST 2010 MEN’S HEALTH 27


8.10 NUTRITION

CA PE OF GOOD GRUB

ONEPOT WONDERS

Packed with lean protein, the South African ‘bobotie’ is ideal football-watching fodder PREP TIME 30mins COOKING

1 hr

COST

£19.67*

SERVES

12

INGREDIENTS • 4 slices of bread • 4 onions, chopped • 30g butter • 4 garlic cloves, crushed • 2kg lean beef mince • 4tbsp madras curry paste • 4tbsp mango chutney • Topping: 900ml Greek yoghurt + 6 medium eggs, beaten + 50g flaked almonds

UNDER THE LID

(per serving) Ca lories 390kcal Fa t 14g (4g sat fat) Ca rbs 22.1g Protein 41g

Y OUR GAME PLAN 4. BR EAD SPIN Simmer for 10 mins. Bring the bread off the subs bench and blend with the other ingredients. Pack it down in preparation for your top layer. Leave to cool for 30 mins and preheat your oven to 160°C.

SUPERCHA RGED SUMMER COCKTA ILS CANCER-COMBATING DAIQUIRI Ingredients 4 strawberries , 2tsp sugar, 1 shot white rum, lime juice. Benefits Alcohol increases strawberries’ antioxidant capacity.

South African bobotie: a real star player

EA T THIS NOT THA T ...AT THE CINEMA

Summer blockbuster season is upon us. If you’re heading to the cinema, give 1,164 calories the flick for a look that’s more Iron Man than Shrek

S… HI TT EA

Add a surprisingly healthy twist to three classic cocktails, courtesy of Ciprian Lazar, head mixologist at The Bingham Hotel and Bar (thebingham. co.uk). Mix your chosen recipe with ice cubes and strain into a chilled cocktail glass. Then find the nearest sun lounger (weather permitting).

5. FULL TIME Mix the eggs into the yoghurt pot and spoon the mixture over your mince, before topping with almonds. Bake for about an hour until the topping turns golden. Then you’re ready for kick-off.

FAT-BURNING CAIPIRINHA Ingredients Cachaca, lime juice, cilantro, jalapeno, watermelon. Benefits The jalapeño boosts metabolism, while the cilantro helps get rid of belly fat. IMMUNITY CHARGING MARTINI Ingredients Tanqueray, Earl Grey tea, lemon, sugar syrup. Benefits Lemon has antiseptic properties and Earl Grey helps keep halitosis at bay.

435

CALORIES (kcal)

25.5

FAT(g)

Ben & Jerry’s Chunky Monkey ice cream (150ml) + 500ml water

1,599 88

Large popcorn (206g) + large Coke (900g)

TWO-SECOND TIP WHEN FRYING MINCED BEEF ADD A TEASPOON OR TWO OF NAM PLA – THAI FISH SAUCE – TO BRING OUT EVEN MORE RICHNESS AND FLAVOUR menshea lth.c o.uk/nutrition

AUGUST 2010 MEN’S HEALTH 29

WORDS ANNA LONGMORE,ROB KEMP. PHOTOGRAPHY ROB WHITE. FOOD STYLING CARA HOBDAY. ADDITIONAL PHOTOGRAPHY GETTY. *COST CALCULATED AT TESCO.COM

3. BLEND SPICES Add a sharpness to your attack by stirring in the curry paste and chutney. Then add 2 tsp of salt and a generous pinch of freshly ground black pepper to the mix.

TH AT

2. TAN THE FLESH In an ovenproof casserole dish (40 x 60cm and 10cm deep), fry your onions in the butter, stirring for 10 mins until golden. Add the garlic and beef. Stir the mince until it browns.

… NO T

1. PR EP YOUR LOAF Drizzle a small amount of cold water over your bread (either in its bag, or standing on the chopping board) and set it aside to soak while you check the scores.


KISS, KE THE MIDDLE 2KISS BA NG BA NG 1TAGROUND

What? Massage the area between her breasts, using the back of your hand. Why? “Ancient Taoists believed massaging a woman’s breastbone raised her libido,” says Lastique. “These days there’s a more scientific explanation: massaging the area between her breasts produces the bonding hormone oxytocin. She’ll relax into orgasm and feel more intimate towards you.” How? “Run your hand up and down her breastbone before stroking her breasts,” says Lastique. “Using the back of your hand is best, as it forces you to go gently. Try this while you’re performing oral sex, to help her feel more connected to you and climax quicker.”

What? Rhythmically kiss your girlfriend during sex. Why? Lesbians don’t stop kissing once bras have come off. They know how arousing it can be. “During sex, most men stop kissing,” says Flic Everett, author of Red Hot Sex (Octopus). “But kissing will help her climax.” How? “Apply light, teasing kisses at first, then move into deeper, more rhythmic, kisses as you start having sex,” says Everett. Kissing rhythmically like this will add to her enjoyment and keep her arousal red-hot. “But don’t thrust your tongue in and out deeply to match what your penis is doing – women hate that.”

INFINITY 3TO A ND BEYOND

What? Swivel your hips during sex, making an infinity (figure of eight) symbol. Why? “Men tend to thrust in and out because the whole penile shaft is erogenous,” says Esther Lastique, who co-wrote Love Her Right (Booksurge). “But the most sensitive part of a vagina is directly around the opening. The ‘infinity swivel’ presses the base of your penis against all her sexual nerve-endings.” How? “It’s especially effective from behind,” says Lastique. “It works well in the missionary position too, if your partner hooks her legs over your shoulders to maximise G-spot stimulation. Otherwise, have her make the Infinity move herself when she’s on top.”

A RGUMENT 4THE OF THE THRUST

What? During intercourse, adopt deeper thrusts. Why? “Men usually use shallow thrusts during sex – when the penis is pulled about halfway out of the vagina then pushed back in,” says lesbian relationship expert Dr Joni Frater. “This feels good to you, but it doesn’t stimulate her G-spot or clitoris. If you watch lesbians making love with a toy, you’ll see they mainly use deep thrusts.” Yes, she lost us at “watch lesbians making love” too. How? “Insert your penis as deep as it will go and rock your pelvis,” says Frater. “This will grind your pubic bone against her clitoris, which could make her climax very quickly. It won’t stimulate the head of your penis too much, so you’ll last longer.”

TWO-SECOND TIP THE NEXT TIME YOU HEAD OUT FOR A PICNIC, PACK BLACK BERRIES IN YOUR HAMPER – AND ALWAYS STOP TO PICK ANY ON HEDGEROWS 30 MEN’S HEALTH AUGUST 2010

menshea lth.c o.uk/sex-rela tionships

INSET PHOTOGRAPHY ALEX YOUNG. STYLIST REEMÉ IDRIS. HAIR & MAKE-UP SUSANA MOTA . MODELS: ANNA AT PREMIER,LAUREN AT ZONE. LINGERIE: ANNA: STELLA MCCARTNEY BRA SET (BLK) STELLAMCCARTNEY.COM; RING FREEDOM JEWELLERY FREEDOMJEWELLERY.COM; SHOES YVES SAN LAURENT YSL.COM. LAUREN: DAMARIS – RED BRA SETDAMARIS.CO.UK; SHOES CHRISTIAN DIOR DIOR.COM. NUDE PHOTOGRPAHY © PETTER HEGRE (HEGRE-ART.COM). LOVE HER RIGHT: THE MARRIED MAN’ S GUIDE TO LESBIAN SECRETS FOR GREAT SEX (BOOKSURGE),IS AVAILABLE FROM AMAZON.CO.UK

Inspired by the US manual, Love Her Right:The Married Man’s Guide to Lesbian Secrets for Great Sex, Kate Taylor and our lesbian experts give you a helping hand in the bedroom and explain six ways the sapphic touch can turn you into a love god


8.10 SEX

5PAORGAPER,SCISSORS, SM

What? Use your fingers to hit her G, X and Y spots. Why? “Just sliding your fingers in and out of her vagina doesn’t do much for her – it can even hurt,” says Lastique. “Instead, use a ‘scissors’ move to rub her G-spot and the two points either side of it: her X and Y spots.” How? “The G-spot is on the wall of the vagina nearest her bellybutton, about two inches in,” says Lastique. “Insert two fingers so the tips press against it, then open and close them like a pair of scissors. If she feels as if she needs to urinate, you’re doing it right. Keep going and she’ll have a very deep orgasm.”

THE 6CIRCLE TA RGET A REA

Ladies come first, especially if there’s two of them…

What? Stimulate her clitoral shaft. Why? “The clitoris is essentially a miniature penis,” says Frater. “The head is just like your glans, and beneath that, under the skin, is a tube-shaped shaft packed full of nerve endings. Find it and you’ll be unforgettable.” How? Start with a lubricated finger either side of her clitoris: “Think of it as a clock-face, with the clitoris in the centre. Begin with one fingertip at nine and one at three. Move them in a circular motion, pressing down a bit harder when they’re at 11 and one. Women often masturbate using this movement, so it’s a favourite among lesbians.” And MH if it’s good enough for them… ■

(GO FOR THE ONES HIGH UP – THEY WON’T HAVE BEEN CONTAMINATED BY MAN’S BEST FRIEND).THEIR SEEDS – HEAVY IN ZINC – ARE PROVEN TO BOOST YOUR (AND HER) LIBIDO menshea lth.c o.uk/sex-rela tionships

AUGUST 2010 MEN’S HEALTH 31


A ug ’10

The latest news from around the world

The pollen slayers

Fight back against the symptoms of hay fever with four simple solutions 1 Vaseline Over 15 million Brits will suffer from hay fever this summer. But it’s easier than you might think to fight back. A trial at the University of Exeter discovered that smearing a small amount of petroleum jelly in your nostrils, will create a seal which protects you from a reaction to pollen. Steel your snout for £1.15 (boots.com)

Health Bulletin

+ Stand and deliver a strong heart + Improve vision with eyeball yoga + Say nuts to prostate cancer + Why eating onions will beat hay fever

GiveyOurhea rta sta ndinGOva tiOn

You can cut your risk of heart disease by 35% , just by standing up. A study published in Medicine & S cience in S ports & E xercise found too much 9-5 sedentary behaviour affects the process that carries the fat, triglyceride, away from your bloodstream, increasing your risk of cardiovascular disease. So rather than emailing colleagues, walk over and talk to them. Walk off with a better heart

Show ProState CanCer the wall You’ll crack your risk of prostate cancer if you munch on a large handful of walnuts each day, say scientists at UC Davis and the US Department of Agriculture Research Centre in California. They lower blood levels of insulin-like growth factor, a protein which is associated with the disease. Good news if your worries have been driving you nuts.

2 nettles A recent German clinical trial found that one tablet of dried nettle extract a day will relieve the effects of hay fever by reducing histamine, a chemical responsible for allergic reactions. Avoid getting stung and grab yourself some pills (£5.15 hollandandbarrett.com)

3 honey A study of pollensensitive patients found that adding honey to your diet desensitises the body to pollen, so it no longer causes a reaction. Try a spoonful of Gale’s Blossom Honey (£2.69 tesco.com) in your morning porridge for some sweet results.

4 onions A study at the University of Florida found that the chemical quercetin, found in abundance in onions, will help your body ward off hay fever. Dice ¼ onion into your al fresco burgers to combat the allergy. You’re eyes may still water though...

menshea lth.c o.uk/hea lth

Ministry of the Bleedin’ Obvious

This month’s least surprising research

K nowing where the ba ll will go would ma ke goa lkeepers more effective S ource: Perceptual and Motor S k ills

Probing the way to smarter eating

a sighT For sTrong eyes

“Exercising your eyes is important for maintaining healthy sight,” says Karen Sparrow, education advisor for the A ssociation of Optometrists. Follow Karen’s guide to keep an eye on the game, whether it’s at work, on the pitch, or on the talent at the beach ease FaTigue This ‘near-far’ focus and ‘break, blink, breathe’ technique will help reduce eye fatigue. reduce Tension The ‘squeeze-stretch’ reduces tension, and can easily be integrated into your daily routine.

increase range This exercise will help flex your extraocular muscles, which control eye movement.

1

Every 20 minutes, focus for 15 seconds on a distant object – something on the other side of the room.

Then gaze at an object up close for 10-15 seconds. Look back at the distant object and focus again.

Blink quickly a few times, close your eyes, breathe deeply and relax. Repeat the process five times.

1

Hold this position for approximately three seconds and then let go quickly and let the muscles relax.

Now stretch your eyes by opening them wide, hold for three seconds and rest. Blink a few times. Repeat five times.

Close your eyes as tightly as possible. Then squeeze them hard, so that the muscles contract.

1

Moving clockwise first, roll your eyes to follow the extremes of your vision. Take care not to push too hard.

2

2

2

Once you have completed a clockwise circle, reverse the movement. Repeat twice in each direction.

3

3

3

When you have finished, blink quickly a few times, close your eyes and relax.

AUGUST 2010 men’s health 33


8.10 KNOWLEDGE

9

Top drawer Strea mline your look with the best iPhone style a pps HA PPY SHOPPER Shop Style,Free

WORDS MIKE SHALLCROSS,MATT BARR.PHOTOGRAPHY STUDIO 33. DIGITAL IMAGING PRE MEDIA . PLATINUM TAKE AWAY MUG BY SELETTI AT HEALS.CO.UK. PLATINUM TAKE AWAY MILK JUG BY SELETTI AT HEALS.CO.UK. STUDIO WILLIAM MULBERRY 42 PIECE CUTLERY SET FROM HEALS.CO.UK ITEMS ORIGINALLY SILVER/PLATINUM

Wha t?A boutique on your blower – browse and buy items from major brands. Why? Avoid high-street crowds and making your selections at your leisure. How? “A great range and easy click-through to buy,” says Roger Martin of online fashion retailer standout.net TIE RIGHTER vTie,Free Wha t?Takes the hassle out of tie knots with five classic ways to wear them. Why?“Ensures you pick the right knot with the right outfit,” says John Talamini of fashionmusic.tv. How? Preview slides and instructions make this simple for even the most butter-fingered knot tiers. POCKWA N Cool Guy,Free Wha t?Turns your phone into a personal stylist: compare new wardrobe items with old. Why? “Banish indecisiveness at the shops and create strong looks,” says Martin. How? Take photos of your wardrobe and add pictures from shopstyle.com to create new outfits. Gok who?

10 NA TIONA L TREA SURES

1 MATCHOFTHEDAY THEMETUNE

Fifty seconds of parping alchemy that perfectly evokes the graft, tradition and odd carnivalesque flourish of British football. Even the words “Joining us tonight is Alan Shearer…” can’t puncture the good vibes it inspires.

2 MA RK E SMITH

England’s last original punk. Johnny Rotten might be happy to play Widow Twanky for any reality show willing to write him a cheque, but you never know whether The Fall’s frontman is about to scald you for not having read Sartre – or offer out the entire pub.

LEX 3 SIRA FERGUSON

If you’re a Man U fan, you love him as the Chairman Mao whose plans worked. If you’re anyone else, his claret-blushed schnozzle is as a beacon for all your displaced frustration with your own hapless team. Either way, you’ll hate it when he’s gone.

4 KIRSTYWA RK

Her Scottish sexiness has been maturing nicely in the cask of late-night news and now possesses a wonderfully rounded flavour. The thought of her taking a verbal scalpel to the latest trade figures is 46 times more arousing than Fearne Cotton pole-dancing.

Your morning brew hits the gold standard

6

TEA

Inconsistentintaste,texture,quality and serving receptacles, yet every Brit looks better surveying the world over the rim of a chipped mug than from the plastic teat of a milk-iccino.

7 MILLENNIUM STA DIUM

A fine, fine arena worthy of Wales’ passionate rugby fans, and deserving of much better than its home team’s current form. Wembley is its bitch.

5 STEPHENHA WKING 8 HUGHLA URIE True story: a colleague of Guy List once overheard the professor having a full-on row in which old-fashioned industrial epithets were delivered through a space age voicebox. You’d have to gatecrash a moon mission to experience anything that awesome again.

Stephen Fry’s ability to take any word in the English language and turn it into a mouthful of spicy fruit crumble may prompt explosions of self-conscious guffawtery across the BBC4 demographic, but it travels about as easily as Dennis Bergkamp. Right now Britain needs to export, and

his one-time partner turned US primetime fixture is our standard bearer. C’mon Hugh, slug that deficit.

9 BRIGHTON

Hankering after the snogand-squeeze mores of the youthclub disco, but keep getting reminded you’re in your thirties? Don’t worry. Just move here.

10 GINSTERS

Aka Watford Gap chateaubriand. They should serve them at state banquets for troublesome foreign leaders. Then they’d appreciate just how strong the British stomach is.

TWO-SECOND TIP WOMEN ARE SENSITIVE TO SMELL.APPLY AFTERSHAVE 30 MINUTES BEFORE MEETING, TO ALLOW ALCOHOL TO SUBSIDE.ASPHYXIATION ISN’T SEXY menshea lth.c o.uk

AUGUST 2010 MEN’S HEALTH 35


8.10 WEIGHT LOSS

“I LOST 7 STONE PEDALLING TO WORK” Knee problems meant Daniel Hawkes, 27, from Wallington, Surrey, struggled to run offhis 21st. So he got on his bike –and got the woman of his dreams. Follow in his slipstream...

STA RT

Weight 21st (139kg) Waist 46in (117cm) Vices White bread, beer, pasties

3

1

MH SHOWS THE WA Y

“Fat I’d piled on during my student days – thanks to excessive snacking and huge portion sizes – left me depressed,” says Daniel. “Then I read a Men’s Health piece on someone who’d been my size and now looked great. I tore out the tips and used them for inspiration.”

2

SUPER MA N

“I got a heart rate monitor which gave structure to my regime.” It’s great for targeted fat-burning. “To exercise efficiently – improving stamina and burning fat – aim for the magic window between 75% and 85% of your maximum heart rate,” says personal trainer Nicola Glanville.

4

TURN OFF

“I ditched the television in my kitchen and entertained myself by cooking recipes from scratch.” Listen to music as you prepare meals: a study of at-home weight loss in the Annals of Behavioral Medicine found dieters with fewer TVs in their home lost 10% more body weight and kept it off.

BA RE IT A LL

“I got rid of foods full of saturated fats, which helped me drop to 18st 7lb, but a misaligned kneecap meant I had to find nonimpact cardio solutions.” Each year 65% of UK runners suffer ligament or joint injuries. To reduce the impact, run on grass or sand as much as possible.

6

QUESTION YOUR QUA FFING

“I ditched the soft drinks and cut out sugar from tea and coffee.” Drinking the wrong beverages is the fastest way to blow out your waistline. A study in the Obesity journal showed the average person takes in 21% of their calories – around 460 a day – from drinks alone.

7

5

SPA RE TYRE

“I started commuting by bike (13 miles each way) three times a week, which worked off the fat, without making my knee flare up.” Challenge your largest muscles – your glutes – by standing up regularly.

WEDDING BELLS

“At 15st I met Abby. She was wonderful at encouraging me to stick to my regime and we got married in April. I know she wouldn’t have given me a second look when I was 21st, but thanks to my weight-loss plan I’m now married to the woman of my dreams.”

NOW Weight 14st 12lbs (94kg) Waist 36in (91cm) Victories Lots of energy, “normal” clothes and marrying the dream girl

Could you be MH’s Fa t Burner of the month? Write to Fat Burners, Men’s Heal th, 33 Broadwick Street, London W1F ODQ, enclosing before and after photos. Winners will receive a personal fitting for top-of-the-range New Balance trainers. This includes both indoor and outdoor styles and a complete set of accompanying New Balance clothing (newbalance.co.uk).

FINISH

WORDS ROB KEMP. PHOTOGRAPHY STUDIO 33. ADDITIONAL PHOTOGRAPHY STUDIO 33. SHIRT,SHORTS,BOOTS,BALL: PUMA .COM. SOCKS,SHIN PADS: ADIDAS.COM/UK. ADDITIONAL PHOTOGRAPHY GETTY. *PUBLISHED IN THE EUROPEAN JOURNAL OF CLINICAL NUTRITION

THEN

WIN

!

TWO-SECOND TIP EAT THREE LARGE MEALS A DAY AND YOU’LL SNACK LESS AND LOSE 5%OF YOUR BODYWEIGHT OVER EIGHT WEEK S, ACCORDING TO A NEW STUDY* menshea lth.c o.uk/weight-loss

AUGUST 2010 MEN’S HEALTH 37


TM Classic Media, Inc. All rights reserved.

Purity from organic land

We ensure our land is certified organic and our water is as pure as can be

www.thewaterfromorganicland.com


8.10 FITNESS

GRA INS OF TRUTH WORDS ROB KEMP,CATHY BROWN. ILLUSTRATION JASON PICKERSGILL AT ACUTE GRAPHICS.CO.UK. PASSPORT IMAGE GETTY. PHOTOGRAPHY: STUDIO 33. MODEL: DAVID PETERS AT SAMANTHA BOND MANAGEMENT SHORTS ASICS.CO.UK. TRAINERS SHOP.ADIDAS.CO.UK

Home or abroad, ask not what you should be doing for the beach, but what the beach should be doing for your body

EARN BIGGER RETURNS ON YOUR GYM MOVES THIS MONTH: ADVANCED SIDE PLANK CRUNCH “This move not only works your core, but your quads, hamstrings, calves and shoulders, too. It ticks pretty much every box,” says former British and European boxing champion Cathy ‘The Bitch’ Brown, a personal trainer at London’s The Third Space gym.

TIGHTEN YOUR A BS BEACH V-ups: lie flat on your back, raise straight legs and arms so they meet above your core. “Start each rep fully stretched to work all your abs,” says Virgin Active’s fitness and training manager Nick Hudson. Do 3 set of 5 reps.

RESTAURANT Chilli chicken stir-fry, to provide your body with metabolism-boosting essential acids. BAR Fresh lemonade, containing pectin fibre to help you absorb sugar quickly, reducing hunger pangs.

BUILD YOUR A RMS BEACH Sandcastle switch: Start with your right hand on a mound of sand and left on lower ground, then push up. As you extend, quickly switch hand positions. Repeat. Do 3 sets of 5 reps. Your biceps will be bulging out of your holiday T-shirts in no time.

RESTAURANT Quiche – for carbs and fibre in the veg, plus protein in the eggs, milk and cheese. BAR Mexican Summer Smash: berries, basil and tequila. The low-GI sugars have a gentle effect on blood sugar, while alcohol actually ups the impact of the berries’ antioxidants.

LIFT YOUR LEGS BEACH Sand jumps: on one foot jump as high as possible and land on the same foot. “Soft sand absorbs virtually all the force you apply, so your muscles have to work harder than when you exercise on a solid surface,” says Hudson. Do 3 sets of 5 reps.

RESTAURANT Chickpea salad. The pea from which hummus is created is packed with protein. BAR Coffee. Australian researchers found that combining carbs and caffeine post-workout means your muscles’ glycogen – its energy giving sugars – refill 66% faster.

GET BA CK ON TRA CK BEACH Dry-swimming: Lie on your stomach and raise your arms and legs 15cm. Hold this position for 10 seconds and then slowly return to the start. Do this 5 times and you build a stronger back as well as a core more solid than those rocky cliffs at the end of the beach.

RESTAURANT Steak salad with rye bread. Beef has six times more muscle-boosting zinc than chicken. “The bread is low-GI,” adds nutritionist Catrina Norris. BAR Speciality smoothie. Whizz up ice cubes, papaya, mango, apricots and honey – full of muscle-rejuvenating nutrients.

GROW YOUR CHEST BEACH Beachball pressups: in a press-up position on a beach ball (don’t steal one from kids or you’ll cause a scene), lower yourself until your chest touches your knuckles, then rise. Do 3 sets of 5 reps to target both minor and major pectoralis muscles.

RESTAURANT “Pineapple and papaya contain enzymes that help deliver nutrients to your muscles,” says Norris. BAR Vanilla shake. McMaster University, Canada, found milk provides nutrients to your muscles all day – repairing tears and increasing size.

1

2

A

“Lie on your side, supported by an outstretched arm and the foot of your top leg,” says Brown. “Ensure your shoulders, hips and knees are in line. Your top arm should be touching your ear, elbow pointing to the ceiling.”

B

3

4

“Raise your hips to the ceiling, keeping your abdominals tight and ensuring your body remains in its straight line, from knees to shoulders, throughout.”

C

5

“Slowly bring your top elbow to touch your bottom knee. Like meeting me, this may leave you breathless, so don’t forget to exhale,” says Brown. “For those less advanced, start by supporting yourself on your lower elbow rather than the outstretched arm. Keep at this for a body toned from shoulders to shins. Goodbye love handles: hello love god.”

TWO-SECOND TIP PUT FLIPPERS ON YOUR HANDS TO CREATE RESISTANCE FOR UNDERWATER CHEST FLIES: SMOOTHLY TONING YOUR SHOULDERS, UPPER ARMS AND CHEST menshea lth.c o.uk/fitness-musc le

AUGUST 2010 MEN’S HEALTH 39


A ug ’10 Life-changing advice that’s easy to apply

+ Slurping chocolate milkshake has been found to thwart the catalyst of heart disease

The Best Tip By Far,So Far

T

WORDS ALEX HARRIS. PHOTOGRAPHY GETTY

hose kids triumphantly sporting a chocolate moustache are on to something sweet in terms of vascular protection. Regularly drinking chocolate milkshake can reduce atherosclerosis (an inlammation that causes heart disease), say scientists at the University of Barcelona. “The anti-inlammatory effects of cocoa, together with previously reported antioxidant and positive vascular effects, are what create the beneits of cocoa consumption against atherosclerosis,” says the study’s author Dr Ramón Estruch. It’s the lavonoids in cocoa that are responsible for this. And the best bit is you only have to sink shakes for four weeks to start reaping the rewards, but keep up the tasty habit to stay safe. (No evidence exists to suggest that blowing bubbles through your straw has any associated beneits.)

It’s time to shake off the Reaper

menshea lth.c o.uk/nutrition

AUGUST 2010 MEN’S HEALTH 41


A LL IN THE BA G

Whatever your holiday plans, you’ll need a bag fit for the job: to take you stylishly from home to hotel, while keeping your possessions in the best shape possible

STA RT HERE DO YOU WANT TO

NO Y ES

NO

ARE YOU HEADING INTO THE GREAT OUTDOORS?

ARE YOU AWAY FOR JUST ONE NIGHT?

Y ES

CARRY EVERYTHING AS HAND LUGGAGE?

DO YOU WANT A DETACHABLE BACKPACK FOR DAY-TRIPS? Y ES Y ES NO

NO

THE NOrTH FA cE LONGHA uL TrA vEL BA G

ARE YOU PACKING VERY HEAVY ITEMS?

Y ES

OsprEy MErIdIA N 75

Heavy-duty wheels run roughshod over the toughest terrain, while an internal dry bag keeps your clothes and accessories fresh and clean. “It’s as suited to a soggy British weekend away as a long-haul adventure,” says James Lohan, co-founder of the Mr & Mrs Smith hotel guides (mrandmrssmith. com). Because it’s not that kind of dirty weekend. £169 thenorthface.com

Unzip it and you’ve got a rucksack for the day, without taking up valuable bag space. “This is particularly handy for separating out any extra weight at the airport,” says Kate Leahy, former-BAstewardess-turned-travel-writer. Well, all that duty free can really weigh you down. £189 ospreypacks.com

sA MsONITE cOsMOLITE spINNEr

GLOBETrOTTEr cENTENA ry 33”

Strong enough to form the base of a handstand, this hard case comes with a 10-year warranty – five times normal – and multi-directional wheels for easy steering. “It’ll keep your valuables safe from even the most cack-handed of baggage handlers,” says Rough Guides senior editor Andy Turner (roughguides.com). Especially if they’re the handstanding kind. £315 samsonite.co.uk

This deep suitcase looks like the kind of thing Indiana Jones would take on an expedition – and has plenty of room for fedoras and leather jackets. “The detailing and workmanship are top notch, as you’d expect at this price,” says Lohan. It’s the only range made from Vulcan Fibre, a material as light as aluminium and hardwearing as leather. It’s your ticket to a lifetime of free upgrades. £850 globe-trotterltd.com

JOsT vINTA GE LEA THEr MEssENGEr BA G Made from high-quality cow hide with an orange nylon lining, this roomy laptop bag has a look that perfectly matches your casual get-up or adds contrast to a business suit. “Inspired by old hunting bags and saddle pockets, this minimalist messenger will transport your laptop in rugged style,” says Turner. £185 johnlewis.com

two-second tip Receive a text message infoRming you that youR lost luggage has been found by fitting it with a micRochip – £19.99 fRom 42 men’s health august 2010

menshea lth.c o.uk/gea r

words joe svetlik. photography studio 33,getty

NO


8.10 gea r

DO YOU WANT A BAG VERSATILE ENOUGH FOR ANY TRIP?

IS LEATHER MORE YOUR KING OF THING?

NO Y ES

NO

Y ES

DO YOU PREFER CLASSIC STYLING? Muji Tra vel Ca se la rge Four removable inner pouches make this ideal, whether you’re carrying lots of smaller items or a few larger ones. A simple velcro system keeps them all in place, meaning your belongings won’t scatter or break in transit. “A great budget option from the masters of minimalism,” says Turner. Take only what you need and your back will thank you. £65 muji.eu

Y ES

NO

MilliCa n Ha rry THe gla dsTone Ba g Made from an organic weatherproof canvas, this shows you’re doing your bit for the environment while looking your very best doing it, and it’s durable enough to retain its looks for day trips to the 2018 World Cup. “The ingenious false bottom is handy for hip flasks,” adds Lohan. Not that you’ll be able to take them into the stadiums, mind. £200 homeofmillican.com

MulBerry Felix Holda ll Light, smooth and ages naturally, this is the Courteney Cox of hand luggage: it just gets better with age. And because of its looks, you’ll find yourself taking it everywhere. “This has great quality leather, finishing and general design – it just oozes stylish, seasoned traveller,” says Lohan. Instant travel kudos. (And not just with cougars). £695 mulberry.com

ARE YOU GOING SOMEWHERE WITH INCLEMENT WEATHER?

NO

Y ES

KnoMo linColn This 38cm (15in) laptop bag has a waxed canvas coating, making it ultra durable as well as wipe clean should there be any spills on the plane. And the soft fabric lining with scotch guard coating gives you peace of mind should it take a knock on the way through security. “Rain runs right off it, keeping your laptop safe wherever you are,” says Turner. Ideal for ‘staycationing’, then. £70 knomobags.com

dunHill a dv8 MediuM Holda ll Resembling James Bond’s gym bag, this leather classic has internal pockets at either end which are ideal for shoes (containing homing beacons or otherwise). “It has style in spades: manly, yet not too massive to lug around,” says Lohan. Now all you need is the boot of an Aston Martin Vantage to put it in. £625 dunhill.com

Reboundtag.com.simply attach to any piece of luggage you’Re pack ing and you’ll have piece of mind foR eveRy single one of youR tRips menshea lth.c o.uk/gea r

august 2010 men’s health 43


KO

8.10 MUSCLE ilm

COVERMODEL MUSCLE

SWISS ROLE MODEL

This month’s cover star reveals the secrets of his success VITA L STA TS

KO

JA N SCHUMA CHER Age 30 From Solothurn, Switzerland Profession Physiotherapist Height 6ft 1in (184cm) Weight 11st 8lb (74kg)

ilm KO ilm

1 Stretch Yourself As a physiotherapist, I know how important stretching is. Do dynamic stretches – lunges are ideal – before a workout and between sets, to stay supple. 2 Water Down Eat lots of ‘watery’ fruits, such as melons. They’re low in fat and the water transports nutrients directly to your muscles and helps your kidneys to process protein. KO

3 The Rule of Three Train each muscle with 3 different exercises, 3 sets at a time. Make each set 9 reps. The muscle should be trembling. If not, up the weight, not the reps.

ilm

4 Pick Proteins I aim for 1.5kg of protein a day – from turkey, eggs and quark (a German cheese). This helps build muscle and keeps blood sugar constant, reducing cravings.

ilm KO ilm

6 Double Round Two hours before training I have a protein shake, then a coffee 30 minutes before. This provides muscles with nutrients, and wakes up your metabolism. 7 Zone In Do your cardio workouts for at least 25 minutes: you only hit your most efficient fat-burning zone after 20 minutes of pounding the pavement or the pedals. 8 Control Carbs Fuel your day with brown spaghetti at breakfast – it may sound strange, but it’s a great carbohydrate hit to get your day off to a flying start.

ilm

9 Focus Your Drink ing Restrict your beer intake. Alcohol slows down important muscle-bulking enzymes, so if you want to get bigger, avoid going big at the bar.

KO

INTERVIEW ROB KEMP. PHOTOGRAPHY BYRON L KEULEMANS. MODEL JAN SHUMACHER. SHORTS MODEL’ S OWN

KO

5 Know Your Timings To bulk up, make each rep a 4-second eccentric (up) and 1-second concentric (down) motion and keep your breaks between sets to under 60 seconds.

Jan’s not neutral about musclebuilding

menshea lth.c o.uk o.uk/fitness-musc le KODAK


I N STA N TI N DEX 1

8/10

Make sure you’re the A lpha Male on the beach this summer with these tips from the best front section in magazines

The percentage of your maximum heart rate to target if you want to burn fat. Work out your max by subtracting your age from 220. [p37]

Your percentage boost in the absorption of energy-giving glycogen if you have a coffee with your postworkout meal. [p39] Make this shape with your hips during sex, to make it more pleasureable for you both – and have her wanting more. [p30]

The percentage increase in your digestion of key nutrients if you eat pineapple. A lternatively, order a Piña Colada. [p39] Add it to your cocktails this summer: it’s a source of limonene, which helps destroy belly fat. [p29]

A great surface for your workouts this summer. Its instability makes exercise tougher – and your benefits greater. Check out our simple guide on p39, then head for the beach. 46 MEN’S HEALTH AUGUST 2010

The percentage of your weight you’ll shif if you eat only three large meals a day and cut out all snacking for eight weeks. [p37] menshea lth.c o.uk

ILLUSTRATION ANDREW SUMNER

The bullseyes you should avoid. Instead, massage between her breasts to score points in the bedroom . [p30]


56 Psych

Wring every last drop of pleasure from your hard-earned holiday

59 Sex

Make friends with benefits for no-strings sex on speed dial

62 Nutrition

Our expert calorie-killers turn up the heat on a summer evil: Mr Whippy

68 Fitness

Make the most of summer with the greatest outdoor swims in the UK

Edited by Ian Taylor

65 Health

Start planning your 100th birthday with our guide to a longer life

71 Playlist

Our latest musical installment will help you improve your 10k time

ntlemen,we ca n improve you We’ve unlocked the secrets of goldstandard wages

sea l a sixfiGure dea l

It’s not just bankers and CEOs who take home £ 100k or more a year. Get your name on the most astonishing pay slips in the jobs market Words Ed Chipperfield Photography Peter Crowther A ssociates menshea lth.c o.uk/wea lth

£100,000

Ethical hackEr Fight your way to £100k on the front line of cyber-security Everything from bank details to MI6 secrets are wrapped up in vulnerable computer systems – and because there’s a national shortage, becoming a digital 007 puts five zeroes on your pay packet. A government survey found that 90% of ethical hacking recruiters had difficulty filling jobs – even 

AUGUST 2010 men’s health 51


CoreWeaLth though it’s not as specialist as you might think. “To get in you need to be creative and curious, but you don’t need a computer science degree,” says Dan Haagman, director of 7Safe, a leading cybersecurity agency. In reality, you just need an interest in computers, an analytical mind to take it further, plus good people skills. “It’s not all hairy guys in heavy metal T-shirts; we need people who come over well with clients,” Haagman says. Since a lot of business comes from bluechip companies, rookies reach £70K in just a few years. Breaking the £100K barrier involves managing clients and teaching teams of new hackers – think of it as the electronic answer to Mr Miyagi. To get started, try a fiveday intro with the Ethical Hacker Certification course from firebrandtraining.co.uk. This gives you the basics of servers and viruses, the foundation for a career in virtual derring-do. Then, look into industry-certified exams at crest-approved.org. If you’re a graduate, try postgrad schemes with the Institute of Information Security Professionals at instisp.org. Otherwise, you could win a scholarship by taking part in a new government competition. Cybersecuritychallenge.org.uk has a series of exercises that anyone can enter as well as profiles of the different kinds of jobs available in the sector. It’s like The X Factor with a bit more Ctrl-Alt-Del.

Watching the skies could see your pay go stratospheric

£177,000

air traffiC ControL Take home a jumbo salary as the marshall of the skies Bossing the runway with Ray-Bans, crisp white shirts and a cool head in a crisis is more about aptitude than academia. And yet, if you have just five GCSEs then you can be an air-traffic controller, although engineers, IT workers and people who can display numeracy skills tend to be favoured. Now is the time to hit the control tower because there’s a serious global shortage of controllers, meaning faster tracks up the ladder in the sky. The only place to get started is natscareers.co.uk, where you can find aptitude tests, instructional videos and training games. Apply online and you’ll be qualified after 18 months of intensive training, which includes theoretical, legal and technical work. You’re guaranteed a salary of £42,000 in three years (rising to £48,000 if you work shifts) and more experienced controllers top £90,000. Plans to standardise licenses across Europe mean that you will also have the option to make lucrative career moves to the continent. According to the Union of Air Traffic Controllers, you can demand up to £800,000 in Spain, and earn an average of £177,000.

menshea lth.c o.uk/wea lth

£125,000

Stenographer Make your fortune simply by typing… very, very quickly Being privy to big deals, listening in on the most controversial tribunals and attending crucial meetings: A stenographer does all this with none of the responsibility – and a six-figure salary. Speech-to-type work is increasingly in demand. “We’re often used in private sessions by businesses, disciplinary hearings, and real-time speech-to-text for TV,” says Mary Sorene from the British Institute of Verbatim Reporters. Affinity for the spoken

and written word is an obvious benefit, Sorene says, so English graduates or journalists are ideal candidates. But so long as you can move all ten fingers and hear from both ears, you’re qualified to train. Two years’ part-time training at bivr.org.uk lets you join the trade body and plug into their jobs network. Getting to 180 words per minute is the first step to becoming a Certified Court Reporter, opening the door to lucrative freelance gigs. Or, opt for an 11-month course with Merill Legal Solutions (wordwave.co.uk), who pay up to £60,000. But if you’re good it pays to go freelance, Sorene says. “It’s possible to charge £250 per session, with up to three sessions a day.” That’s £125,000 a year. Did you get that? 

AUGUST 2010 men’s health 53


coreWealTh

£100,000

Shop your way to a brighter future

Professional life coach Tell people to sort their lives out and be rewarded handsomely People will pay you to make them happy and fulfilled. Life coaching has exploded as a service in the last 10 years and, “If you build a reputation for your services, you can make £100,000 annually,” says Association for Coaching spokeswoman Gladeana McMahon. The Centre of Coaching at Middlesex University (centreforcoaching.com) is the ideal starting point. You take 1-2 years’ study part-time, then get accredited with a professional body such as apecs.org. The best way to make quick money is to exploit your current line of work. If you’re in business, look to coach entrepreneurship. If you’re a psychology grad, try stress management. Whatever your background, start pitching sessions to current contacts in your free time, McMahon says, and use your experience to gain work with coaching companies through coachfederation.org.uk. After two years, you should aim to double your salary by going private.

How about spending thousands of pounds of other people’s money – and getting paid to do it? “Plenty of men earn £100k for this job,” says Steven Kirkpatrick director of human resources firm Adecco. Shopping for the likes of a Lebedev requires excellent contacts: car manufacturers, tailors, hoteliers, jewellers and more. But anybody with a history of brokering deals has a useful foundation, whether you’re in retail, hospitality or marketing. Look up consultancies on the web such as vipluxuryservice.com or tenuk.

com and present them with not just a contacts book, but detailed portfolios of each of your clients. Record their likes and dislikes, plus their spending power and examples of how you have helped them part with their cash. You’re aiming to show that you know your clients better than they know themselves. This gets you behind the red velvet curtain; next, spend two years soaking up more clients through website referrals. When you notice them snowballing, it’s time to go it alone, charging from £400 per day.

danger moneyup your work risk and launch your salary into the stratosphere

Current job engineer

Current job police/armed forces

Current job Firefighter

Current job project manager

Danger-zone upgraDe Pipeline engineer £125,000

Danger-zone upgraDe War-zone security guard £125,000

Danger-zone upgraDe Oil-well firefighter £130,000

Danger-zone upgraDe Project manager in Kabul, £120,000

Occupational hazards include raging infernos, while oil-rich nations such as Nigeria are kidnapping hotspots.

“It’s big money, but over 900 have been killed in the past three years,” warns recruitment expert Paul MacKenzieCummins.

Help Afghanistan piece together its infrastructure and you’ll be well reimbursed.

train here pscai.org

Travelling to remote regions to extinguish blow-outs. Engineering degrees are preferred but not essential for those with experience in the oil industry.

apply here dangerzonejobs.com

train here wildwell.com apply here alba.net

apply here alljobsinafghanistan.com

train here pipelineengineering.com apply here oilcareers.com

54 men’s health aUgUSt 2010

More inFo civiliancontractor jobs.com

£200,000

TrendsPoTTer Preempt the next fads and fashions for a rosy future Put yourself at the cutting edge of business or culture and you can pick up the salaries of tomorrow. Trendspotters earn £200k because they identify future fashions for the private sector. “Most come from a business, marketing or advertising background, but anthropologists and sociologists are often successfull,” says trendspotting.com’s head of research and analysis, Chris Turner. If you’re in tune with social media or have the analytical skills to interpret marketing surveys, you also have a distinct advantage. Most spotters are authorities in certain sectors, so specialise according to your personal experience, be that energy, fashion or IT. Get started today by registering as a spotter at happyspotting.com. Email them about innovative start-ups or consumer trends in your sector. You can do this in your part time and every spot is rewarded with points that you redeem for electronic gifts. However, your points are more valuable as a portfolio of hits that will get you paid work with companies like trendwatching.com or springwise.com. In a couple of years, you can gain enough spots to be a recognised authority in your sector. It’s at this point you set up a site of your own and charge global MH clients for subscriptions to your crystal ball. ■

menshea lth.c o.uk/wea lth

additional photography getty

£100,000

Personal shoPPer Help the rich spend their money to fund your own A-list lifestyle


GETTING YOUR HOLIDA Y HIGHS

1 Max out your pre-holiday buzz

2

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Go first class, minus the price tag

Start your getaway in first gear

Let the real relaxation begin

Looking forward to your jollies? Researchers at Breda University in the Netherlands found maxing out your anticipation raises your mood just as much as the holiday.

Airport stress and a bad flight can ruin the start of your holiday, but do it right and you’ll get off to a first-class departure without the premium cost.

The Breda study found that your excitement about a holiday can eclipse the morale boost you get on arrival, leaving you oddly deflated at check-in.

Two days, nine hours and 25 minutes after arriving is when you finally start to relax, according to research studying 3,000 holidaymakers.

GET IN THE MOOD BEFORE YOU JET OFF

DESTRESS YOUR DEPARTURE

PREPARE TO LAND WITHOUT A BUMP

THREE MONTHS OF CHILLEDOUT BLISS

Arouse your wanderlust by spending 10 minutes a day researching your destination, says Jeroen Nawijn, author of the Breda study. The Holiday Stress Survey found this not only cranks up your anticipation, but reduces the chance of problems on arrival. Explore your destination with Google Maps Street View, which lets you walk the streets virtually. Then, check out all the sights you’ll never find in a guide book by trawling other people’s geotagged photos at panoramio.com. Finally, watch video reviews of hotels at tripr.tv and get the best advice on local sports, museums and restaurants at platial.com, a social networking site for travel.

56 MEN’S HEALTH AUGUST 2010

Before checking-in online, check out ‘seatmaps’ at seatguru.com and pick out the best spots for legroom. Escape the crowds and boost your pre-flight relaxation by signing up to prioritypass.com, which gets you into first-class lounges at 600 airports from £15. Then treat yourself to a fruity preflight drink. “The supernutrients found in cranberry, pomegranate and cloudy apple juice help reduce the risk of blood clots and improve hydration,” says nutritionist Jeya Henry at Oxford Brookes University. Pick up a pair of duty free headphones (you’ll save more than £50 on the Bose QuietComfort 15) to drown out engines and screaming babies.

Don’t head straight for the sun lounger. Research at the Bowling Green State University in Ohio, USA, found that people who challenge themselves on holiday forget about work sooner and feel less exhaustion when they return to the office, compared to those who stay glued to their beach towels. Take a seven-day introduction to French cuisine (cookingholidays. co.uk), learn authentic kickboxing in Thailand (horizonmuaythai. com), or master the local tongue with a language course (sprachcaffe.com). Whatever challenge you take on, make sure you get started on your first day to shock any lingering nine-tofive stress out of your system.

Your third day is the moment to indulge. Hit the beach or book a massage to accentuate your body’s natural wind-down. Research in the Depression and Anxiety journal, found that a massage halves your anxiety, with the stress reduction lasting an incredible three months. You can also float off on the sun lounger using muscle relaxation techniques. Lay on your back with your arms by your sides and legs shoulder-width apart. Tense then loosen every muscle from head to toe – exhaling as you release. “This clears your mind while regulating your breathing,” says Neil Shah, a qualified hypnotherapist at The Stress Management Society.

menshea lth.c o.uk

WORDS ROB KEMP. ILLUSTRATION KEREM SHEFIK. *SOURCE: BREDA UNIVERSITY

You look forward to it all year, but does your holiday deliver? New research has revealed that your mood naturally rises and falls during your trip*, but MH has the formula to ride the highs and beat the lows for an unforgettable trip away


CORE COREPSYCH WORK MAX

Using the MH formula, your holiday will outper form the average by 30%

THE MH GETAWAY

THE JOY SCALE

THE HOLIDAY HAPPINESS TIMELINE

0

AVERAGE HOLIDAY

1

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3

4

5

6

7

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Defeat the deadly Delhi belly

Eat your way out of post-trip jet lag

End your trip on a holiday high

Revitalise your return to reality

It happens to the best of us. Diarrhoea usually strikes within the first week, according to BBC research. Take the right steps and you won’t have to look up the Farsi for khazi.

Three days before you return home, your chill-out quotient peaks. Eat the right food now and you’ll prolong that feeling beyond the end of your holiday.

Don’t let those last-day blues set in. The Breda study found that the mere thought of returning to work induced feelings of misery – and that’s before it’s even over.

“Burnout is reduced during a two-week break,” says physiology researcher Gerhard Strauss-Blasche, “but three weeks later, you’re back at pre-holiday angst levels.”

STOMACHING YOUR HOLIDAY GRUB

LOOSENING THAT LAST DAY LAG

FINISH WITH A FEEL GOOD FLOURISH

RELIVING LA VIDA LOCAL

Dodge the dodgy stomach by packing a few (or more than a few) sachets of Bimuno (Boots £7). This is the first supplement to get results against the trots in an independent study – research reported in the European Journal of Clinical Nutrition shows it prevents 80% of Delhi belly cases – saving you the embarassment of legging it to the little boys room every five minutes. Also, make sure you add some Benadryl (Boots £4.29) to your holiday first aid kit – not only is it an effective antihistamine for bites, but it also works as a mild sleeping pill. Per fect for dispelling those last stubborn remnants of office exhaustion.

menshea lth.c o.uk

Devised by biologists at Argonne National Laboratory in the US, the holiday-extending diet involves having a breakfast and lunch that’s high in protein (scrambled eggs, salmon, lean red meat) and a supper high in carbohydrates (vegetables, rice or even chips) during your final days away. Not only does it give you the energy for all those activities you’ve been saving until the end of the break (great news for those of you delaying your bungee jump until the last day). “This produces chemicals that bring on sleep at night and help re-set your body clock,” says the diet’s creator Dr Charles Ehret.

“The key is to make your reconnection to the working world extend your holiday high,” says Professor David Holmes of Manchester Metropolitan University, whose research found similar results to Breda. Spend five minutes uploading your best photos to Facebook. Then get out. Spend as much time as possible outdoors in shorts. Your skin is thinnest at the back of your knees so it soaks up more moodenhancing vitamin D to ease the post-holiday blues. Get at least 30 minutes of sun each day and, according to the US National Institute of Mental Health, the effect will last long after you return home.

8

Psychologists at the University of Manchester found that you can extend your holiday buzz by carrying on with whatever you were doing while you were away. If you were swimming every morning, get down to your local pool. If you loved the cuisine, pick up Gordon Ramsay’s World Kitchen (Quadrille) and get cooking. If you did very little but enjoyed getting away from it all, researchers at the University of Bradford found that finding green space to relax in helps to keep you chilled out. The Manchester researchers also found that planning your next break raises your mood for an extra eight weeks. Just MH don’t think about paying for it. ■

AUGUST 2010 MEN’S HEALTH 57


CORE SEX

Six steps to getting that little bit more out of your female friendships –no ties, no tears, and all the benefits

THE RIGHT 1 LET GIRL IN

Find out which of your friends is game and you’ll cut the strings sooner. The good news is: you know plenty of women willing to sleep with you. A 2009 study at University College London found that the longer a relationship with a female friend continues without you making a pass, the greater the likelihood of a successful seduction. “They have had more time to screen you as a potential partner,” explains study author Professor Robert Seymour. University drinking pals and school friends that have always been on the scene, but not in your bed, are ideal. Alternatively, look up friends of an ex who you always got on with, says sexual psychotherapist Paula Hall. Or if you enjoy living dangerously, Hall advises you target colleagues, whose past boyfriends share characteristics with you. Your chances are greater if she is newly single. University of Toronto research found that women see a fling as a confidence slingshot to get over a long-term relationship. So make sure you’re there for her in her time of need.

menshea lth.c o.uk/sex-rela tionships

HER 2 KNOW SEX ZONES

The right date venue turns something platonic into something atomic. To get friendlier than ever, take her to something that elevates her heart rate naturally, such as a gig or theme park. “This makes her associate you with the same kind of endorphin rush and excitement that she gets from sex,” says Hall. These dates also force you to cross each other’s personal space, which maximises the effect, according to research from the University of Southern California. “When people feel threatened they seek human contact, and the desire to mate becomes stronger,” says Hall. But don’t make your move just yet. Research from mysinglefriend.com found ending a date early, when the chemistry peaks, makes a successful seduction more likely next time. 

Free love: friends with benefits

AUGUST 2010 MEN’S HEALTH 59


CORE SEX ejaculation. Use a finger to draw tiny circles a few millimetres above her clitoris. This will make a fiend of your friend – and put sex on speed dial...

No strings, no worries, just great sex

Speak to her – and only her – about what’s changed. “Talk about things you’d like to try with her,” says sociologist Timothy Levine, from Michigan State University. Casual sex is perfect for experimentation so ask about her fantasies. Levine’s research found no-strings relationships last longer if you talk openly about the sex and how it has changed your relationship. While you’re candid with her, keep quiet around others. “Don’t be tempted to grab her in front of friends,” says Hall. Instead, pull her aside to plan your next rendez-vous. Research in the Journal of Personality and Social Psychology found this increases her attraction to you and ramps up the anticipation for next time. Expect it to be a blinder.

DEVELOP AN EXIT 6 STRATEGY

THE 3 START NEGOTIATIONS

On your next date, arrive 10 minutes late, but make sure you text ahead to apologise. “This tells her that you’re keen without needing her approval,” says sex therapist Sarah Collings. “You establish that you are not after a conventional relationship.” Then, tell her that you’re thinking of starting a casual relationship – but with another woman. “You have told her that’s the kind of relationship you are seeking and her competitive nature will kick in,” says Hall. “Ask if she’s ever tried it,” says Collings. A ‘yes’ means you can find out exactly what went wrong the first time and will know what to look out for and what pitfalls to avoid. “If she says ‘no’ explain

60 MEN’S HEALTH AUGUST 2010

Breaks manage her hormones and keep things casual that you haven’t either but you’d like to with someone you trust.” Then it’s back to yours…

IT HAPPEN 4 MAKE IN THE BEDROOM

Deploy the right moves in bed to guarantee great sex with zero awkwardness. When you get back to yours, run your fingers through her hair, says Hall. This hotbed of nerve endings will awaken her primal instincts. “Focus on the area behind her ears and her hairline, where the nerve endings are concentrated.” Next, lead

her to the bedroom by hand – MRI scans at the University of Virginia show that holding her hand dispels any anxiety she may have. Once the sex begins, you have to keep her arousal white-hot if you want to avoid breaks to tell her that “No, this isn’t weird.” Rub your thumb over the very centre of her nipples. Research from Sheffield University found this enhances arousal for 82% of women. Then stimulate her U-spot, an area found by researchers at the University of Chicago that leads to female

The more often you have sex, the more she’ll want it. But to stay casual for longer, have breaks of five days every two to three weeks. Research at Texas A&M University shows her levels of oxytocin, the ‘cuddle hormone’, drop off if she’s not exposed to your sperm. The cooling-off period manages her body’s demand for intimacy and when you come back she’ll be back in the original spirit of the relationship. But what about when she talks about some other guy and you get a pang of jealousy? “Take it as the tipping point,” suggests Hall. Tell her that you’re starting to feel more than just horny. If you decide to call it time, minimise collateral damage by peppering the conversation with “I” statements – “I’m getting too close” or “I care more about the friendship.” “This makes her feel like she’s not being accused of anything,” says Hall. Soon, the sex becomes old news and you can settle back into your old friendship, albeit with the odd MH exchange of knowing smiles. ■

menshea lth.c o.uk/sex-rela tionships

WORDS JON AXWORTHY. PHOTOGRAPHY ALEX YOUNG. STYLIST REEME IDRIS. HMU SUSANA MOTA . MODEL LAUREN AT ZONE. LINGERIE ELLE MACPHERSON INTIMATES (ELLEMACPHERSONINTIMATES.COM). SILVER SEWING SCISSORS MORPLAN.COM

FORGET TO 5 DON’T USE YOUR TONGUE


WHA T A RE YOU EA TING? # 3

MR WHIPPY

The MH nutrition lab dissects the classic 99 cornet and whips up everything you need to repay the damage

RED SPOTS

Skimmed milk and powder in the ice cream may be a good source of protein and calcium, but dairy products are also linked with an increased risk of prostate cancer. The link is due to increased levels of a compound found in cow’s milk called insulin-like growth factor (IGF-I). A study published in the journal Science showed that men with the lowest levels of IGF-I were four times less likely to get prostate cancer. So if you’re going to the ice cream van this summer, head to a pizza restaurant first – and order yourself a margherita with plenty of tomato topping, which is packed with cancer-beating lycopene. Harvard researchers discovered that men who ate two or more servings of tomatoes a week were 23% less likely to develop the big C in their prostate over the 22 years of the study.

SAY NUTS TO UNHEALTHY FAT

To be legitimately sold as ‘ice cream’, your 99 cornet must contain a minimum of 5% fat. Anything less and it’s a ‘frozen dessert’. Not an issue here – a regular 50ml serving with a Flake and sauce contains 5.9g of fat (4.5g saturated). That’s a sixth of your RDA of saturated fat before you’ve thrown the burgers on the barbecue – which increases your risk of heart disease according to a 25-year study in the European Journal of Epidemiology. Undo this nastiness with a sprinkling of crushed walnuts. Not only will a bit of crunch take the edge off the brain freeze, the nuts are a great source of polyunsaturated fats – the heart healthy Jedi to the saturated Sith in the cornet.

THAT FLOATED FEELING If you’re going for a paddle after your ice cream, you may notice a small improvement in your water wings. Researchers at Loughborough University found that swimmers taking bicarbonate of soda – small amounts of which are found in ice cream – improved their 200m times by up to 1.5 seconds.

MAKE SUMMER SWEETER

A cone filled with ice cream, a Flake and a squirt of sauce comes with 23.3g of sugar – almost six teaspoons in old money. A sweet tooth like that will eventually lead to gallstones, according to research in the Annals of Epidemiology, so chip away your unwanted stonework by alternating your ice pick. A choc ice or a Solero contains 10g less sugar – or you could just make your own. Mix 300ml of orange juice with 300ml of water and freeze in lollipop moulds. Researchers at the University of California found this substantially raises your vitamin C, lowering your risk of gallstones by 13%.

62 MEN’S HEALTH AUGUST 2010

EAT A LIGHTER ICE CREAM

The secret ingredient to the likeably lickable ice cream is … wait for it … air. When it’s whipped up in the machine, 1L of ice cream magically becomes a 2L serving. That means a Mr Whippy is one of the lightest summer snacks a man can go for. The 164 calories in a 99 compare well against the 220 in a Cornetto or the 275 in a Magnum Classic. You can work off a 99 in under half an hour in the summer sun. Ten minutes hard going in the pool or a 20-minute game of tennis will do the job. Or, if you can find a secluded spot, 15 minutes of sex will also serve.

Just 15 minutes of sex will work off the calories in your Mr Whippy menshea lth.c o.uk/nutrition

WORDS EMMA WELLS,NUTRITIONIST WITH SMARTNUTRITION.CO.UK. ILLUSTRATION RON WILSON AT LEMONADE,KEREM SHEFIK

SKIP THE PROSTATE PAIN

If you’re prone to irritable skin, you may want to hold the raspberry sauce. Annatto, a red food colouring found in the sauce, is made from the extract of the achiote tree grown in the Caribbean and Latin America. It caused skin rashes in 26% of patients in a study published in the Archives of Toxicology.


CORE NUTRITION

IN A 99…

FAT FIGHTERS Cocoa butter in the ice cream contains up to 45% stearic acid. Research published in The American Journal of Clinical Nutrition showed that it was associated with lowered LDL (bad) cholesterol compared with other saturated fatty acids – meaning it will go some way to combat the effect of your 99’s fat content.

Number-crunching the king of ice creams

ADD CHOC FOR HEART HEALTH

The 32g of chocolate planted in your ice cream is more than a crumbly bit of window dressing. New research in the European Heart Journal found that people who ate at least 7.5g of chocolate a day had lower blood pressure and a 39% lower risk of having a heart attack compared to those who got by on a measly 1.7g each day. Although such benefits are usually only associated with dark chocolate, this study found the same effects with its milkier cousin – owing to flavonols in the cocoa, which build strength in the walls of your blood vessels.

…of saturated fats, raising your chances of heart disease Do this Sprinkle crushed walnuts over the ice cream to keep your cholesterol in check.

…grams of sugar, putting you at risk of gallstones Do this Alternate your Mr Whippy with a home-made orange ice lolly – the vitamin C will shield your gallbladder from a stoning.

MAGIC AWAY ADDITIVES

SWEET NOTHING Saccharin sweetens your cone. Research from Purdue University in the US found the artificial sweetener causes us to crave more calories later on. Prevent these urges by walking around as you eat. University of Exeter research found a 15-minute stroll shuts off the reward centre in your brain and stops future cravings.

menshea lth.c o.uk/nutrition

An assortment of E numbers are scattered throughout your Mr Whippy, mainly thickeners, stabilisers and emulsifiers. One, E407 Carrageenan, is extracted from red seaweed. In excess this has been shown to cause stomach inflammation, in a study published in the journal Gastrointestinal And Liver Physiology. Mend your gut with the right supplement. Researchers at the University of Florida found that the amino acid L-Glutamine rebuilds the lining of your intestines. If you develop a dodgy stomach, take two glutamine capsules (£9.80, highernature.co.uk) a day. Be sure to pop them hours away from a protein-heavy meal such as chicken, otherwise your body won’t absorb it properly. Now follow that music-box sound and grab a cone for a fabulous summer snack.

…calories – not bad compared to the ice-cream man’s other wares Do this Burn them off with a 10-minute swim or a spot of al fresco loving. Just don’t get caught in the act.

…and other dairy products in the ice cream may increase your danger of prostate cancer Do this Reverse your risk with a slice of pizza – smothered in MH lycopene-heavy tomatoes. ■

AUGUST 2010 MEN’S HEALTH 63


MH COVER MODEL COMPETITION

Vote now at menshealth.co.uk/votecovermodel

VOTE FOR THE 2010 COVER STA R!

It’s voting time again in this year’s Men’s Health Cover Model Competition. Thanks to our sponsors Remington, everyone who votes stands a chance of winning great grooming gear. So vote today!

Entry to the competition has now closed, and here at Men’s Health Towers we’ve had the tricky task of shortlisting the mammoth amount of entries to just 12 finalists – 8 guys and 4 girls. As we’ve expanded our Cover Model search to also look for a girl to appear with our male cover model star, your votes are doubly important! To reward you for your time and effort in voting, we’ll enter you into a grand prize draw for a chance to win one of five Remington Maverick Pro Power Clippers worth £39.99 each. Simply go to menshealth.co.uk/ votecovermodel where you can view the shortlisted finalists and later on in July, you’ll be able to

Vote for yo u r f a b oy anvdou rite g i rl

see video footage from behind the scenes at the Cover Model shoot. You’ll be able to view finalists from Wednesday 7 July. In late August the winners will be revealed at a select gathering at a stylish, top-secret London location and you’ll be able to see the winning guy and girl on the October issue cover, on sale 6 September.

Vote at: menshealth.co.uk/ votecovermodel after 7 July Your votes will provide a shortlist for our judging panel to select the winners. By voting you’ll be entered into the prize draw and five lucky winners will be drawn at random.

TRIM DOWN WITH THE EXPERTS. Grooming expert Remington, official sponsor of the Men’s Heal th Cover Model Competition, is on hand to help you get covermodel ready. With the all-new Pro Power Series Hair Clippers, you can achieve professional-standard results at home. These powerful clippers deliver a superior cutting performance like never before –with double the speed, double the power and double the performance*. Available at retailers nationwide from July, from £ 17.99 RRP *Vs previous Remington range


CoreHealtH Will you need a Zimmer, or a multigym in your dotage?

tHe BIG QUeStIoN #2

Will you live to 100?

Good news: you are built to last. Put the brakes on ageing by learning the secrets to a century of vitality and energy

HIttING a CeNtUry?

Start with a lifespan of 79, then add or subtract years to find out whether you’ll make it to 100

H

alf of all babies born today will live to be 100, according to a study published in The Lancet. And your chance of joining them is greater than ever. It’s a victory for medicine, for wellness, for all of us raised to expect more. But there’s a caveat. When it comes to human mileage, quality will always thump quantity. More sex? Great. More money? Gimme. But more life? Well, that depends on what sort of life is on offer. Living to a century, including a few decades as a pensioner, is only attractive if you can do it in comfort. Happily, making it to the 100 Club in prime mental and physical health is simple. You just need to do the ground work. Running five times

menshea lth.c o.uk/hea lth

a week has been shown to add 16 years to your life, says Dr Thomas Perls, director of the New England Centenarian Study – and there is plenty you can do besides. “The way to look at it is we’ve all been given cars that can only go 120,000 miles,” Perls says. “If we change the oil every 3,000 miles or change the tyres, it’ll go the full 120,000.” Research shows that while genes play a part, 70% of how you age is down to lifestyle. So MH has found out how it’s done. There’s no panacea, no elixir of life, just common sense. Take our quiz, find out your life expectancy, then turn over for a cocktail menu of life-extenders and you will stop ageing in its tracks. 

1. Do you have a parent or grandparent who reached their nineties? Yes..................+5 yrs No...................+0 yrs 2. Do you eat a balanced diet that keeps you relatively slim? Yes..................+5 yrs No....................-7 yrs 3. Do you take at least 30 minutes exercise, three days a week? Yes..................+5 yrs (+7 if you include weights) No................... -5 yrs 4. Do you have strong social bonds? yes..................+3 yrs no.................... -3 yrs

5. Do you smoke? Yes................... -5 yrs Yes.................... 0 yrs 6. Do you keep mentally active through work or new experiences? Yes..................+5 yrs No.................... -3 yrs 7. Are you optimistic about the prospect of ageing? Yes..................+5 yrs No.................... -5 yrs 8. Do you regularly get 7-10 hours sleep? Yes..................+5 yrs No.................... -5 yrs

Your age is ................. august 2010 men’s health 65


LIVE LONG AND PROSPER MH’s three-stage plan for hitting 100 EXERCISE 1 +7 YEARS

Add active years to your life and gain a body built like a vintage Aston Martin FIT FOR THE LONG RUN Researchers from Harvard School of Public Health have found that just 15 minutes of cardio a day turns the scythe on the Reaper, cutting your mortality by 23%. Regular exercise remains the best platform for triple-figure endurance. Perls calls it ‘functional reserve’, and cardio work is the best way to keep yours topped up. Mix running with twice-weekly bodyweight circuits, including press-ups, squat thrusts, crunches and squats. Do 10 reps of each for 3 sets, per forming each exercise as quickly as possible. In the long run, this improves your circulation and boosts your immune system. DO THE LEGWORK Gerontologist Walter Bortz says that if you want to hang around for a century, pay greatest heed not to your heart or lungs, but your legs. “Movement is survival,” he says. “If your legs can move, you stay active, no matter how old you are.” Bortz is living proof

of his own theory: now aged 80, he completed this year’s Boston Marathon. Follow him to the finish line by alternating fortnightly dumb-bell lunges and leg curls with calf stretches, leg swings or other exercises that keep your pins flexible. GRIND OUT THE YEARS Resistance work is the other vital exercise for the centenarian-inwaiting. What buys you T-shirt arms today also stops your muscles declining beyond your fifties. Research from McMaster University in Canada found that resistance training reverses the effects of ageing and improves the strength of your muscles by 50% in just six months. Rotate weekly workouts so that you cover your arms, chest, core and lower body. And don’t forget your back. Like your legs, it keeps you active for longer. Dumb-bell rows, lat pull-downs and – if you can manage it – the occasional chinup are ideal for a trunk as strong as a 200-year-old oak.

2 +NUTRITION 5 YEARS

Scoff your way to a (long) life of indulgence with the right fuel 100 YEARS OF INDULGENCE Cutting back on salt, sugar and fat increases your chance of a century, but you don’t have to enforce a complete embargo. Studies in Okinawa, a Japanese island with the world’s highest concentration of centenarians, show an 80% rule is key. Rather than slashing your calories, simply reduce your intake to 80%. For example, replace cheese in your burger with a spicy tomato salsa. University of California researchers found this extends your life expectancy by increasing your chance of skipping heart disease.

66 MEN’S HEALTH AUGUST 2010

The Okinawa Centenarian Study also found the Japanese survivors have lower than average levels of homocysteine, an amino acid linked with cardiovascular disease. Research from Oregon State University would suggest a turkey stir-fry with pak choi and broccoli for lowering homocysteine, because it’s packed with B vitamins. Toss in some dark soy sauce as well and you’ll increase your number of cancer-cutting flavonoids, the secret ingredient found in the nutritionist’s holy trinity of dark chocolate, red wine and green tea.

TOAST YOUR HEALTH According to researchers at the Human Nutrition Research Centre at Newcastle University, moderate alcohol intake is one of just four behaviours associated with long life, alongside exercise, diet and not smoking. “I have a beer every night, sometimes a glass of wine,” says Bortz. “You often hear the same thing when you speak to people who have reached 100.” MARKET VALUE You can probably guess that eating for a long-haul fight includes a cart or two of fruit and veg. But you can

reach 100 on less rabbit food if you pick the right kind. A new study by scientists in California showed that people stick to certain fruit and veg when there are better substitutes. So try swapping carrots for sweet potatoes, a single serving of which contain a double-hit of beta carotene, reducing your risk of osteoporosis. Or, instead of an orange, have papaya – with 15 times the betacryptoxanthin it cuts lung cancer risk by 30%. And replace spinach with kale for three times the lutein, which prevents ageing by protecting against free radicals.

menshea lth.c o.uk/hea lth


COREHEALTH Keep up with the pace by keeping a coffee to hand

BUY SOME TIME

Essential purchases to make on the road to 100

We’ll help you get the jump on the Reaper

Seventy per cent of how you age is down to lifestyle

Engagement ring £1,500 Married men are more likely to make it to 100, according to Perls. One theory is that your wife encourages you to have more regular health check-ups.

WORDS CAROLINE GREEN. PHOTOGRAPHY STUDIO 33. MODEL BRIAN POVLSEN AT MOT MODELS. PYJAMAS,SLIPPERS AND DRESSING GOWN MARKSANDSPENCER.COM. FLASK ARGOS.CO.UK

Dental floss £2.59 Watching your mouth extends your life because it cuts inflammation from gum disease, associated with age-related disorders by research at Trinity College, Dublin. Perls also reveals that the majority of centenarians he studies are lifelong flossers.

LIFESTYLE 3 +10 YEARS

Stay wise and enrol for another decade in the University of Life WAKE UP WITH COFFEE With your body ready to go the distance, your mind needs to limber up, too. Two to four cups of coffee a day staves off a mental slowdown as you age, says research in the Journal of Alzheimer’s Disease. Order an espresso and you’ll also avoid the stomach irritation that comes with some coffees, says the American Chemical Society. GAME FOR A LIFE Researchers at Duke University in the US recommend ‘neurobics’ as a way of keeping your brain in long-distance fitness. The idea is

menshea lth.c o.uk/hea lth

to surprise it with activities it’s not used to. Brushing your teeth with the opposite hand, walking three different routes to work or counting out your coins in your pocket using only the sense of touch keeps your neurons firing for longer. 10 HOURS SHUT-EYE New research in the journal Sleep found that living to 100 is more likely if you spend more of that time at rest. The study found that many centenarians get up to 10 hours’ kip a night. Good sleep regulates your brain function and reduces stress, lowering your risk of age-

related diseases including heart disease and diabetes. Research at UCLA found that practising Tai Chi helps you drop off sooner, but for a more instant fix, use whatever is keeping you up to bring on sleep. Repeat one sentence over and over in your head, such as “Even though the street light is coming through the window, I’ll be asleep in five minutes.” The constant repetitions help your mind slow down. If that doesn’t work for you, give your bed an online MOT at sleepcouncil.com. This will tell you whether its life is over so that MH yours can be prolonged. ■

A dog £25 a month on food Looking after a super furry animal helps you live longer by reducing blood pressure and lowering your chance of a heart attack, according to research at the University of Turku in Finland. Cineworld Unlimited Card £13.50 per month Start a film club with your mates by getting unlimited access to the flicks. It’s not the CGI that will prolong your life but the regular social activity. A study of 1,000 Swedes showed strong social networks make you 60% less likely to suffer cognitive decline. And while you’re there, order popcorn: just half a small portion is enough to reduce your risk of heart disease, say nutritionists at St George’s hospital in London.

AUGUST 2010 MEN’S HEALTH 67


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ISLE OF MULL, INNER HEBRIDES

From Fidden, swim over shallow lagoons to Port nan Ron or leap from basalt columns at Fingal’s Cave. Swimming coach Terry Laughlin recommends ‘high elbow recovery’ to prevent the chop upsetting your rhythm. Keep your rear elbow high with your fingers trailing and your hips rolling in time with the waves. GRID REF NM324351 POSTCODE PA66 6BN

DULSIE, RIVER FINDHORN, NAIRN

A stunning rocky gorge with rapids above and deep pools and a water fall below. Tempting as it is to jump straight in, avoid the freezing shock to your head by paddling with the water up to your chest for five minutes first. Chicago researchers found this prevents the cold jolt because your body has time to adapt to the temperature. GRID REF NH933415 POSTCODE IV12 5UR

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Get full-body conditioning without lif ing a weight and blast away stress with our 10 favourite swims

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his month, water temperatures at the UK’s secret lakes and beaches are warmer than at any other time of year. It’s the per fect time for a splash of wild hydrotherapy. As well as increasing muscle readiness, studies at the University of Hull found that refreshing dunks dispatch work stress by releasing a power ful shot of feel-good endorphins. A 30-year study from the University of South Carolina even found that swimmers have a 49% lower mortality rate than runners. Got your towel? Good, because here are the 10 best watering holes in the UK, selected by Daniel Start, author of Wild Swimming (Punk Publishing). To find our hidden locations, punch the Ordnance Survey grid reference into multimap.com or put the postcodes into your trusty Sat Nav.

This lake is almost three miles long so if you’re planning an epic paddle, use a triathlete’s wetsuit to stay warm. Try the Orca S2, a £100 starter suit (wiggle.co.uk). It’ll boost your buoyancy and movement, even if you do look like an extra from Home and Away. GRID REF NY168069 POSTCODE CA20 1EX

4

BLUE LAGOON, LLANGOLLEN

Scramble 100m (328ft) into a quarry lake with some of the clearest water in Britain. It takes on a stunning Mediterranean hue in summer, but don’t rush in. Tread water for five minutes and breathe deeply. Research in the European Journal of Applied Physiology found this improves breathing and protects you against chills. GRID REF SJ185477 POSTCODE LL20 8DR

menshea lth.c o.uk/fitness-musc le

WORDS DANIEL START. ILLUSTRATION CONEYL JAY FIND MORE WATERING HOLES AT WILDSWIMMING.CO.UK. ADDITIONAL PHOTOGRAPHY GETTY

THE WILD WILD WET

WASTWATER, LAKE DISTRICT


CORE FITNESS

5

HAYBURN WYKE, SCARBOROUGH

6

Hidden beneath a wooded valley and double water fall, this bay offers great swimming. There aren’t any lane markers in the open sea, so master orientation by closing your eyes in easier waters to improve your tracking. Then pick out a landmark on the coast and look up and forward every three strokes to check your direction. Hold out for calm weather to avoid sustaining an injury on the rocky shore. GRID REF TA012971 POSTCODE YO13 0AU

SCOLT HEAD ISLAND, NORFOLK

Watch for the seals as you swim the narrow channel from Burnham Beach near Wells-next-the-Sea to this uninhabited nature reserve. Sports scientists in Chicago found you can increase your range and confidence in the sea by taking three short swims, no more than 15.2m (50ft) from the shore, before venturing further. GRID REF TF818462 POSTCODE PE318AX

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RIVER CAM, CAMBRIDGESHIRE

Leave the punting to somebody else and swim 2km (1.2 miles) of gentle waters at Grantchester Meadows. Exercising in the light resistance of the water gives you full-body conditioning without the impact on your joints you get from running. The deep banks also make it a good spot for diving, but walk the route before you get in and identify potential obstructions and exit points. It might also be wise to check the depth out first with something other than your skull. GRID REF TL445571 POSTCODE CB3 9JJ

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Deep, green ponds offer an escape from capital chaos. The University of Tennessee-Knoxville found regular swimming reduces blood pressure but this is also a great spot to improve your technique. “Forget about your legs and improve efficiency by assuming a balanced, needleshape position in the water”, says Laughlin. Boost the efficiency of your arm strokes by swimming on your side. You can be sure of the cleanliness of the ponds, too – they received top marks from the Environment Agency. GRID REF TQ273862 POSTCODE NW3 2SN

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HAMPSTEAD PONDS, LONDON

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RIVER DART, DARTMOOR

Follow the Dar t for 3.2km (2 miles) from Holne Bridge to Hembur y Woods for pools, water chutes and a natural leaping platform. Remember to pack a pair of O’Neill’s new HyperFreak board shor ts, £50 (O’Neill.com), which are treated with a waterresistant finish, so you’ll dr y off quickly... just in time for a swift one at the pub.

RIVER AVON, SOMERSET

Claverton Weir is a great lagoonlike lake near Bath and it’s the starting point of a great 1.6km (1 mile) swim upstream that will really get your lungs going. Research from the University of Orleans in France found regular swimming can increase your lung volume. It might be advisable to do a 10-minute jog before you hit the less-than-tropical British waters. This raises your heart-rate and core body temperature, so you can be comfortable in any UK water for at least 20 minutes in nothing but a pair of Speedos. GRID REF ST792643 POSTCODE BA2 7BH

GRID REF SX730706 MH POSTCODE TQ13 7NR ■

AUGUST 2010 MEN’S HEALTH 69


CORE FITNESS

THE BEA T GOES FA STER Download the sixth MH Playlist for a workout mix scientifically engineered to get your body up to speed for a 10k run THE SCIENCE Inject a little pod-given assistance into your workout. Research from Brunel University found that the right music can cut your perceived effort at the gym by 10%, giving your session a free upgrade. By linking your heart-rate bpm to the beat of your soundtrack, you will automatically push yourself further. Here, the man behind the research, Dr Costas Karageorghis, has calculated the exact bpms to get your legs race-ready for a 10k conditioning workout. And trance hero Chicane takes charge of your iPod to ensure you get the right beats. The workout itself comes from Gareth Cole, strength and conditioning coach at the Third Space gym in London (thethirdspace.com). It’s a nonstop interval session that’s great for midsummer toning and perfect training if you’re entering this year’s MH Survival of the Fittest (find out more at menshealth. co.uk/mhsurvival). After warming up for 10 minutes, work through 5 minutes at high-intensity before 2.5 active recovery. That’s 1 interval cycle, and you’ll do 6 more, each one a little faster than the one before. Finish up with a well-deserved cool-down and if you can’t make it the first time, build gradually in your next session using the MH Playlist to get you to the finish line.

BEHIND THE MIX

PHOTOGRAPHY GETTY

Chicane

The recording name of British songwriter and producer Nick Bracegirdle, Chicane’s music over the past decade has combined banging trance, Balearic chill-out anthems and forays into rock and indie. Not to be mistaken for a mere DJ, Chicane has transformed into an exhilarating live act with a full band. The new album, Giants, is out this month, featuring the single Middle Distance Runner. chicanemusic.com

menshea lth.c o.uk/fitness-musc le

AVA EXCL ILABLE U ON iT SIVELY F RO M U N E S (mens health 5 J U LY .co .uk/pla

THE TRACKLIST 1 Groove Armada If Everybody Looked The Same 2 Joris Voorn Blank 3 Slam Ghost Electric 4 William Orbit Purdy (Chicane Remix) 5 Simian Mobile Disco Cruel Intentions (Space Cave Dub) 6 Chicane Come Back (Original Club Mix) 7 Arno Cost Cyan 8 Chicane Come Tomorrow (Soul Seekerz Dirty Dub) 9 Deadmau5 Strobe (Original Mix)

ylist)

10 Above & Beyond Far From In Love 11 Electrobios & Interplay With You (Jaytech Remix) 12 Chicane Hiding All The Stars (Club Mix) 13 Chicane Bruised Water (Adam K Dub) 14 Calvin Harris Flashback (Eric Prydz Remix) 15 Dirty Vegas Tonight (Above and Beyond Remix) 16 Veracocha Carte Blanche (Original Mix) 17 Chicane Poppiholla (Disco Citizens Remix) 18 Underworld Born Slippy 19 Gui Boratto ‘Besides’

THE WORKOUT Target heart rate Ideal music bpm

Warm-up 10 minsTarget heart rate 60bpm rising to 120bpm

Get10k-ready Intervals starting with 5 minutes at 150bpm followed by 2.5 minutes of active recovery 110bpm.

Cool-down 7.5 minutes. 120bpm falling to 60bpm

AUGUST 2010 MEN’S HEALTH 71


I N STA N TI N DEX 2

8/10

Your treasure map to the bounty of this month’s Core section. Follow our clues to dig up better health, sex and fitness

Your must-pack supplement to avoid Delhi belly on this year’s holiday. It will stop unwanted trips to the khazi. [p56]

Cut contact with a woman for this amount of time to stop a casual relationship getting too intense. ‘ Love hormone’ levels drop off, so your back to no-strings fun. [p59]

How of en you need to have sex to shed the 164 calories in a Mr Whippy. It needs to last 15 mins though... [p62]

ILLUSTRATION ANDREW SUMNER

How long you should spend swimming in the ‘ refreshingly cool’ waters of the UK to wash away stress from the week [p68]

Five of them. That’s all you need to start a career in air traffic control, which can earn you £177,000. A im for sky-high salaries on p51.

The years you will add to your life expectancy by running five times a week. Get extra mileage on p65.

A rock concert is the best place to go if you’re aiming for extra benefits from a female friend. Her elevated heart rate at the gig mimics sexual arousal. [p59] menshea lth.c o.uk

AUGUST 2010 MEN’S HEALTH 73


The AZ of Sex: Part 2

Why is naughty so nice? MH strips bare the thrill of the forbidden, then assesses the sexual state of the nation to ind out what our shifting attitudes mean to you. Add a dash of illicit elixir to your bedroom exploits with the minimum emotional hangover WORDS STEPHEN ARMSTRONG PHOTOGRAPHY ALEX YOUNG

76 MEN’S HEALTH AUGUST 2010

menshea lth.c o.uk/sex-rela tionships


sexual mores Illicit rule No 1: never judge a book by its cover

menshea lth.c o.uk/sex-rela tionships


The physiology of illicit

Arousal in any form is primitive and instinctive. When an external stimulus shows up – whether a violent mugger or Miranda Kerr – your brain’s sensory cortex switches on with a flood of noradrenaline. Suddenly you notice everything – the hairs on your skin stand up, your pupils widen, smells are sharper, tastes more intense. Preparing your body to respond, adrenaline floods your system – your heart speeds up, and you breathe faster to get oxygen to your cells. Mugger or Miranda, your body is ‘turned on’ and ready for action. “If you’re doing something illicit for a sexual kick, the feeling of naughtiness and the risk of discovery or disapproval pumps up the level of adrenaline to make it a key part of your thrill,” says Dr Cosmo Hallstrom, consultant psychiatrist at Charing Cross Hospital, London. So far, so sexy. Trouble is, it’s easy to over-egg your pudding. “The presence of adrenaline in this process is complicated,” explains Paula Hall, psychotherapist and author of Relate’s guides to sex and relationships. “Too much can cut off that whole sexual arousal process.” If you perceive a stimulus to be threatening – Miranda Kerr is mugging you, say – you need blood flowing to your major muscle, not your manhood. It’s a delicate balance, but the intricate human psyche gives you the ability to mix yourself a potent cocktail of fear and sexual arousal. “Modern humans are far more complicated than the primitive eating and shagging machines that created the fight, flight and frolic response – our sophisticated forebrains allow us to find danger incredibly sexy,” says Hall. “But for each individual the balance between fear and 

Illicit is defined in the dictionary as ‘not allowed or approved by common custom, rule, or standard. Unlawful. See illicit sexual relations.’ Of course, illicit could apply to parking on a double yellow, or smuggling an extra bottle of whisky back through customs. But the dictionary winks at the most obvious connotation: sexual behaviour that’s not approved or allowed by social convention. What the dictionary fails to mention though, is the electrifying physical and psychological charge that the illicit can add to your sex life. Nor does the dictionary elaborate on the minefield of what exactly constitutes social convention. In the ethically pixelated world of 2010 Britain, sex-toy emporiums are on the high street next to WH Smiths and any sexual kink is only ever an iPad click away. Yet moral judgments are plastered across every front page, online and off it. So what is illicit today? And once you’ve found and undressed it, when does the thrill become unhealthy? We all have our mores. Maybe you’d enjoy revisiting her school days, sartorially speaking of course. Maybe she’d like it, too. Maybe the chance she wouldn’t is enough for you to shy away from sexual excitement, a more honest relationship and a happier, satisfied you. Accepting your fantasies as ‘normal’ allows you to fully harness the power of the illicit. Find out how to explore the psycho-sexual recesses of the forbidden and you can unlock a lifetime of better sex. You already have the key to healthy, illicit arousal. It’s in your head.

78 MEN’S HEALTH AUGUST 2010

DO IT YOURSELF The kinking man’s guide to introducing your partner to your peccadilloes, by Relate sexual therapist Paula Hall STEP 1

STEP 2

STEP 3

STEP 4

STEP 5

STEP 6

Before you slip into her undies and surprise her, consider just how important this illicit thrill is to your sex and love life. Is it a need, or a desire? Because once you’ve said this, you can’t unsay it.

Swing both ways. Make it clear this is a two way conversation about ‘our sexual tastes’. Ask your partner what her fantasies are, too. But be prepared for the fact that you may find them distasteful.

Bring it up in an appropriate place with privacy, when sex itself isn’t on the immediate agenda. Don’t mention bondage as you slip between the sheets as it introduces an immediate pressure.

If your relationship is such that you feel more comfortable with an indirect route. Rent a film that portrays your fantasy. If you haven’t watched porn together before, make sure it’s a mainstream movie.

Always reassure your partner that you find them attractive and sexually appealing. You never want her to feel you need a fantasy because she’s boring in bed. Don’t come across as too intense. Be open. Be honest.

You may get a yes or no, but you’re probably going to get ‘I don’t know’, so be clear you’re not in a hurry. Let her live with the idea for a few days. Even if she doesn’t return to the topic, she’ll be thinking it over.

SKIRT AND SHIRT BY JAEGAR JAEGAR.CO.UK; LINGERIE BY DAMARIS DAMARIS.CO.UK; JEWELLERY BY FREEDOMJEWELLERY.COM;SHOES BY PIEDATERRE.COM ADDITIONAL CREDIT REX

Our sophisticated forebrains allow us to find danger incredibly sexy


sexual mores

Accepting your fantasies as ‘normal’ means you can fully harness the power of the illicit

Are you into bonds or bondage? We live in duplicitous times…

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august 2010 men’s health 79


Her daytime and nighttime personas may be poles apart…

Balance your sexual psyche with society’s rules and you open the door to illicit enjoyment 80 men’s health august 2010

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SEXUAL MORES arousal depends on your infinitely complex personal psychology, and that’s where the illicit comes in.” If your fear of discovery, shame and judgement is too strong, Hall argues, it’ll lead to a spurt of adrenaline that can kill your pleasure at a stroke. Learning to relax and accept your ‘naughty’ preferences as ‘normal’ on the other hand, will let you enjoy

MAC BY DKNY DKNY.COM; CARDIGAN AND SKIRT BY BURBERRY BURBERRY.COM; SHOES BY CARVELA AT KURT GEIGER KURTGEIGER.COM; POLEDANCING POLE FROM X-POLE.CO.UK; PHOTOLIBRARY.

What’s in the public domain may not reflect how kinky our private normality really is the dizzy sexual heights of the ride, without an inconvenient ‘dip’ in arousal. Balance your sexual psyche with society’s rules and conventions and you have opened the door to illicit sexual enjoyment. But society has a habit of moving the bed-posts. So ‘I’ is, unfortunately, also for ‘Issues’. Men can get hung up on their illicit fantasies far more than women, argues Janice Hillier, clinical psychologist at the Caswell Clinic in Wales. These are confusing times for men to come to terms with their illicit desires. There are areas that used to be taboo, but no longer are. “If you went to a fetish club in the 90s you might be called a pervert. These days it’s just a different night out,” says Hillier. “In the massive grey area between the lines aren’t clear and men can get very hung up. Are dark fantasies forbidden? Is a trip to a stripper pub at lunchtime unhealthy?” What, for you in 2010, is just illicit enough?

Lie back and think of England

According to the British Social Attitudes Report, you now live in one of Europe’s most sexually tolerant countries. Recent University of Illinois research found UK men and women are the most promiscuous of any major western industrial nation. The researchers attribute our status to “the decline of religious scruples about extramarital sex, the growth of equal pay and equal rights for women and a highly sexualised popular culture.” Sex is the modern mainstream, whether it’s HDTV, Wi-Fi or analogue action between your sheets. But what of the more salacious sidecurrents? In previously taboo areas the UK has shaken off puritan values, too. Back in 2002 the government legalised the sale of hardcore pornography, while a recent governmentcommissioned Ipsos MORI study found 60% of people thought prostitution ‘a perfectly reasonable choice that women should be free to make’. Lap dancing, meanwhile, has become an unremarkable part of British urban life in an incredibly short space of time. The first lap-dancing club opened in 1995 and now, according to the The Lap Dancing Association, it’s a £2.1bn industry employing 25,000 in over 300 venues. That’s a lot of tassels. Some argue this has gone too far. Adrianna Irvine, a psychologist who specialises in researching pornography, believes the explosion of sex on the net, for example, has only been bad for men’s sexual desires. She believes instant access to illicit desires – viewed, rehearsed or performed – means men will follow their tastes down ever darker alleyways. “It desensitises men, it’s addictive and leads to a sense of entitlement to depravity.”

What’s naughty enough? Naughty or nasty? Is your penchant a healthy charge or a danger to your relationship? Use this checklist* to find out • Do I rely on this thrill as way of changing my mood and making me feel better? • Do I keep needing to up the ante? • Do I choose to do or think about this instead of doing other things, like work? • Do I spend time on this in preference to time with my partner? • Do I spend money on this thrill when there are more pressing things to pay for? • If I’m not doing this, do I feel listless, restless or irritable?

menshea lth.c o.uk/sex-rela tionships

How many did you answer yes to? 0-2 Healthy experimenter 3-4 Adventurous explorer 5-6 Crazed obsessive

“The obvious warning signs are that it hurts somebody, or is against the law,” says Dr Vincent Egan, forensic psychologist at the University of Leicester and the creator of this checklist. “But there’s a more subtle area of danger: It’s fine to enjoy your wife wearing stockings but if you can’t get wood unless she’s wearing stockings you have a problem. “This is, in effect, sexual addiction. It isn’t about having a lot of sex. It’s about fixating on sex or some attachment to sex, like a kink or a thrill.” There are counselling groups and 12-step programmes for sex addiction, but Egan also believes that for most people simply easing off on your compulsion and getting used to conventional sex again is just as good at restoring balance.

Whatever the costs or benefits of liberalisation to society as whole, using it to improve your sex life means finding the right level of ‘acceptably illicit’. You should consider that even in the increasing liberal atmosphere, what’s in the public domain may still not reflect just how kinky our private ‘normality’ really is. Hallstrom suspects – based on clinical experience – that if everyone in the UK honestly stated their illicit desires, every single imaginable sex act would seem ‘normal’. “It’s just a matter of social values and an individual’s personal control,” says Hallstrom. The problem with proving him right or wrong is the lack of research on heterosexual men’s sexual lifestyles. For many reasons – mainly health related – there’s been extensive research on gay men and women’s sex lives, but very little on what straight blokes want. One of the few useful studies on men’s sexual desires comes from Brett Kahr, senior research fellow at 

AUGUST 2010 MEN’S HEALTH 81


The Confession: paying for it Paul, 35, is an architect. He’s currently single but has been in an on-off relationship for the past five years. Right now it’s off, but he admits it could be back on again any time

was dirty – as in actually had dirt on her. I asked her to take a bath. She looked so vulnerable in the bath that I got completely turned off. I took her to her home – which turned out to be a squat – and

 the Winnicott Clinic of Psychotherapy, who researched British sexual fantasies using a combination of YouGov surveys and patient interviews. The results give you a clearer picture of where you fit on the sexually illicit scale. Kahr’s study found that 90% of men have used pornography, (compared with 60% of women), and 48% have used online porn, compared with only 9.5% of women. It also showed that men are more interested in imagining illicit sex than women, and the details of these fantasies show just how broad men’s sexual imagination really is. That 58% of us – roughly 13 million – have fantasised about sex with two or more women may not come as too much of surprise. But how about the 13% who have fantasised about sex with a man and a woman? Taking part in an orgy – 28%? Watching a couple having sex – 24%, being watched while having sex – 15%, being filmed during sex – 17%; or being in a pornographic film – 14%? Kahr cites various websites that give a feeling for the extreme end of illicit. A cursory look would leave even those at the enlightened end of liberal as shocked as a Victorian walking into Torture Garden. Most of the psychologists I spoke to said they had seen similar, and far, far more extreme. “Psychoanalysts tend to pathologise sexuality, treating sexual fantasies which can reasonably be described as being outside conventional norms as unhealthy,” argues psychotherapist Dr Michael Bader. “The mind is depicted as a cauldron of dark and antisocial desires – whereas I think it is driven by straightforward desires for pleasure and safety. Kinkiness is merely the complicated route that some people need to take in order to safely feel pleasure.”

82 MEN’S HEALTH AUGUST 2010

gave her £50. When I got back I found she’d nicked my wallet and passport. The next week there was another girl standing outside my door when I got home from clubbing. They obviously took me for a mug. I didn’t invite her in. But I kept thinking about it. The idea of how wrong it was gave me a thrill like I used to get from porn mags. A couple of months later I went to a massage parlour. I got a ‘happy finish.’ It was very strange. The orgasm I had was the best I’ve ever experienced. But I felt sick afterwards. Since then I’ve thought about going back. It seems inevitable.”

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I’ve used phone chatlines on and off since I was at university. I get on to them when I’m drunk, usually after coming back from a club. I feel guilty in the morning, so I ring the phone company and get them to disallow those numbers. Then, when I’m drunk, I phone them back and get them ‘allowed’ again. That had been the extent of my involvement with the sex trade until about six months ago when I was coming out of a club and I met this girl – very skinny but pretty – who was a prostitute. I was feeling very horny, wasn’t thinking straight and I took her home. When we got into bed she

The message in the mire of arousal is that you can indulge your particular illicit desires – in thought at the very least – without getting hung up on your ‘abnormality’.

The thrill of the chaste?

Of course not everything is normal and healthy and there are some words of warning for illicit adventurers. Hallstrom deals with addicts of all kinds and recognises that the combination of an adrenaline thrill with sex’s dopamine flood of ecstasy can be addictive. “Some people become oversexed,” he says. “Low-level adrenaline experiences are no longer enough for them, so they need to heighten the thrill by following a fetish further and further.” The consequences of pushing illicit boundaries can obviously cause many problems. On balance though, the experts believe that – within reason and between consenting adults – it can only be healthy to explore your deepest desires. Hall agrees, although she warns that becoming obsessed with your illicit tastes can detract from the overall pleasure in your sex life. It’s like ordering caviar every time you visit a restaurant – sometimes the burger will suit you better. “I’ve been a sex therapist for 18 years and I see that we are an increasingly sexually tolerant society,” Hall explains. “Sometimes that’s good, sometimes that’s bad. I used to see couples who had problems having sex with each other. These days I see as many couples who are bored with their sex lives because they keep reading about so-called ‘advanced’ sex techniques. It’s good to be comfortable with an adventurous sex life, but we are in danger of making normal sex the exception. MH And forgetting the joy of a good old shag.” ■

menshea lth.c o.uk/sex-rela tionships


sexual mores When the earth moves, it’s because of good vibrations

Kinkiness is the route that some people need to take in order to safely feel pleasure

menshea lth.c o.uk/sex-rela tionships


What’s really in your

drugs If you dabble in illegal drugs, you’re venturing into the unknown. New research has shown that drugs currently sold on UK streets can be as little as 9% pure. The question is: what’s the other 91% doing to you? WORDS NICK BRADSHAW PHOTOGRAPHY LUKE KIRWAN

It ’s It’s

the weekend. Across the UK deals are being struck. Drug deals. On offer are a range of products – that chill-out stalwart cannabis, buzz-inducing cocaine, euphoria-promoting ecstasy. For the budget conscious there are always amphetamines. For the desperate, heroin or crack cocaine. You may not be desperate, but there’s a good chance you’ve considered partaking in something illicit at some stage. The simple fact is we’re a nation of users. More

84 MEN’S HEALTH AUGUST 2010

than a third of Brits of all ages have taken illegal drugs, according to the British Crime Survey. Around 45% of underthirties have used cannabis, but that figure is falling as the harder option of cocaine has become the regular drug of choice for around a million people across the UK. According to the UN Office on Drugs and Crime, “the UK continues to be Europe’s largest cocaine market”. And while we may not top Europe’s charts for standard of living or GDP, UN figures show Britain now has the highest level of dependent drug abuse in Europe, and is among those with the highest level of recreational use. But if you’re among those ‘using’, what exactly are you taking?

menshea lth.c o.uk


IN THE CUT

TheUnited Kingdomis Europe’s la rgest coca ine ma rket 7% paracetamol 39% glucose 26.4% cocaine

2.6% other

(phenacetin, levamisole, tetramisole, diltiazem)

25% benzocaine or lignocaine

COCA INE 2 6.4 % PURE PURITY LEVELS

Average 26.4%, though a third tested is less than 9% pure.

CUT WITH

Sugars in the past, but these days it’s likely to be benzocaine. Other cutting agents include phenacetin, levamisole, paracetamol and caffeine. WHY? Sugars spread the cocaine more thinly and add bulk cheaply. Benzocaine also adds bulk cheaply, but mimics coke with its numbing effect.

THE DAMAGE

A relatively small number of people are allergic to benzocaine. The symptoms – shortness of breath, tightening of the chest and swelling around the mouth – can be severe. Phenacetin (a painkiller) is banned in the UK and USA after being linked to increased cancer risk and kidney damage. Levamisole is a worming agent and reports from the States suggest immune system problems among those who unwittingly snort it.

LIMITING YOUR RISK

The drug itself remains your biggest problem, so don’t magnify it. “The biggest risk faced by cocaine users is mixing drug use with alcohol,” says Professor Ross Coomber. The combination forms a chemical called cocaethylene, which is highly toxic to the liver, and has been implicated in heart attacks. As Levamisole can compromise immune function, avoid intense exercise in the days following use. Boost your immunity with vitamin A-rich foods such as Brazil nuts or tuna.

DAMAGE REPAIR

If you’ve used coke in the past, it’s bad news for your brain with damage caused by abnormal bloodflow amounting to mini-strokes. It’s not good for the heart either. Imperial College London found 30 year olds with daily habits can have the hearts of 60 year olds. Regular exercise won’t directly repair the damage, but will strengthen the heart and stimulate your hypothalamus, the brain area responsible for memory and learning.


Pure and simple?

Drugs are sold year in and year out. Same old, same old. Except the drugs aren’t the same year in, year out. The fluctuation in purity can be massive. Back in the mid -90s, ecstasy (MDMA) available on the street was often 100% pure. These days the chance of finding pure ecstasy is next to nil. Purity levels of cocaine seized by the authorities last year were found to be at an all-time low. Data from the government’s Forensic Science Service revealed average purity of 26.4% over 2,000 police seizures. In 2005, it was 45%. Back in 1984 it was 63%. A third of seizures last year were less than 9% pure. If you dabble in illicit substances, it seems you increasingly don’t get what you pay for. And with tales of everything from rat poison to broken glass being added to your package, that poses serious questions about the implications for your health. Market forces are driving the drop in cocaine purity, according to Dr Les King, former head of the Drugs Intelligence Unit in the UK Forensic Science Service and a member of the government’s drugs advisory council. “Demand for cocaine has been rising more rapidly than anything else, apart from legal highs,” says King. “Demand has outstripped supply and dealers have had to cut the drug more to make what they’ve got go further.” The word on the street confirms the theory. “I never used to cut,” says Ben, who used to deal coke in Cardiff. “Now there’s no option but to cut it to help it go around.” Other forces are affecting purity, too: “The amount of the active drug in powdered ecstasy is much lower than it used to be, but that’s more of a supply problem,” says King. “Producers in the Netherlands, where most ecstasy is made, need certain precursor chemicals to make the drug and they’ve been in very short supply. These chemicals come from China and India, and although theoretically legal, they have to get around international law restricting their movement. Seizures have become much more frequent.” A massive capture of 33 tonnes of the key ecstasy precursor, sassafras oil, in Cambodia in June 2008 has had a major impact on supply. Many experts argue that the resulting scarcity and dip in purity fuelled the explosion of mephedrone’s popularity to fill the void. With all this in mind, if you do choose to use illegal drugs you need to consider the whole chemical volley, and the damage it can do to you.

Massive differences in purity make ecstasy a narcotic lottery

“Dema nd ha s outstripped supply – dea lers ha ve to cut the drugs even more”

Balance of powder

Rumours have it that you’ll be ingesting anything from bleach to Chernobyl fall-out. To date though, and after extensive testing, these substances have only really shown up in tales told by dealers to discredit their competitors. “The myth around drug cutting is that it’s like Russian roulette,” says Professor Ross Coomber, head of Plymouth University’s Drug and Alcohol Research Unit and probably the UK’s leading voice on drug purity. “Both the public and people in positions of authority still commonly believe drugs are being cut with potentially lethal substances like brick dust, talcum powder or even strychnine, but the forensic evidence, of which there’s been an awful lot, hasn’t found that at all.” So, you needn’t worry about the rat poison, but clearly something is being added. You may think you’re a recreational

86 MEN’S HEALTH AUGUST 2010

100% caffeine

0% MDMA (ecstasy)

ECSTA SY/MDMA 60% PURITY LEVELS

Average purity of ecstasy on the streets is around 60-70%.The rarer tablets are generally either very pure… or totally fake.

CUT WITH

Caffeine, ephedrine, ketamine and amphetamine.

WHY?

Caffeine delivers a slight rush and quickens heart rate. Ephedrine is another stimulant that focuses the mind. Ketamine and amphetamine cut – or completely replace – MDMA because they’re cheaper.

THE DAMAGE

Consignments of ecstasy known as ‘strawberries’ were found to contain a potentially lethal cocktail of ketamine, ephedrine and selegiline (designed to treat Parkinson’s Disease). Ketamine is a tranquillizer that can cause you to physically collapse. Combine this with ephedrine, which can bring confusion, cause your heart to severely tense up and beat irregularly, and you could be in a seriously bad way.


IN THE CUT 10% glucose

coke user, for example, but what you really are is a heavy user of the over-the-counter local anaesthetic, benzocaine. And your benzocaine is laced with a small amount of cocaine. If that’s the case, that small amount of cocaine is still the most dangerous part of the cocktail, but benzocaine isn’t entirely innocent. It can cause severe allergic reactions, such as difficulty breathing and swelling of the mouth and tongue. It’s important to understand that what a drug is cut with isn’t necessarily neutral. Benzocaine’s role as the prime cutting agent for cocaine is a relatively new development. Previously, inactive sugars were used to bulk things up. But by adding benzocaine, it’s possible to lower the level of cocaine needed to give users the sense that they’ve taken the drug, since benzocaine can cause the same numbing sensation. And benzocaine isn’t the only ‘extra’ you’ll find in coke. “Around 50% of cocaine now contains a pesticide called tetramisole,” says King. “There’s no obvious reason why it’s added, but it’s certainly dangerous if you ingest too much. There’s no apparent reason for the anti-hypertensive drug diltiazem to be in there either, but often it is. Then we find phenacetin, once available here as an analgesic (like aspirin or paracetamol) but banned 20 years ago because it can cause kidney damage.”

A better pill to swallow?

90% MDMA (ecstasy)

Cutting isn’t always bad news for your health, though. Some additions add blanks to the chambers. Of all the drugs out there, amphetamines (speed) tend to be the most adulterated, with purity at around the 10% mark. “Amphetamine is produced mostly in Holland, where it’s often mixed with caffeine for its stimulant qualities,” says King. “On the streets of Europe, it tends to be roughly 50% pure, but once it arrives here it’s rapidly diluted, generally with cheap and harmless glucose. By the time it gets to street level it’s often less than 10% pure.” In other cases, the quantity of active drug in your stash may be high, it’s just not the drug you bargained for. Ecstasy seized in the UK has been shown to contain legal substances such as caffeine and ephedrine, but also ketamine and amphetamine. In fact, amphetamine can be found masquerading as a number of other more expensive drugs. “Even the experienced aren’t as clued up on what they’re taking as they think they are,” says Coomber. “In the early ’90s, Dutch research showed experienced cocaine users couldn’t tell the difference between powdered amphetamine and powdered cocaine – even in terms of the psychoactive experience. Amphetamine is cheaper and a little dirtier, it doesn’t exactly have the same effect, but it’s not a million miles away.” So what’s the big deal? You’re expecting one thing and you get another that gives you the impression that you’ve got what you’ve paid for. Does it really matter? “Yes,” says Harry Shapiro, director of communication and information at Drugscope, an information service on illicit drug use. “If you buy a wrap of MDMA that turns out to contain large amounts of ketamine – its proper use is as an anaesthetic – you’re going to have a very different experience that you weren’t counting on and that can cause real problems.”

The level of a ctive drug ma y be high,it’s just not the drug y ou ba rga ined for

70% PURE LIMITING YOUR RISK

You’re most likely to suffer a bad reaction if you’re dehydrated, so drink lots of water. If you’ve inadvertently taken ketamine or ephedrine, stay calm. Find a quiet area with someone you trust. Breathe deeply and slowly. If you’re still worried, call for medical help.

DAMAGE REPAIR

Drugscope recommends restoring your brain’s depleted serotonin by eating bananas and nuts, which contain 5-HTP, a chemical that aids the production of the hormoneserotonin. Or take supplements of tryptophan, also a serotonin building block.

AUGUST 2010 MEN’S HEALTH 87


24.9% non-psychoactive cannabis 0.1% natural contaminates

such as quartz

75% psychoactive cannabis

CA NNA BIS 75% PURE PURITY LEVELS

Tends to be high, although volume increased with non-psychoactive plant.

CUT WITH

When it comes to weed, dilution of THC may be no bad thing

88 MEN’S HEALTH AUGUST 2010

Cannabis. Seriously, cannabis is usually mixed with other nonpsychoactive bits of the cannabis plant to add bulk. Recent reports suggested cannabis was being mixed with ground-up glass, but the truth was tiny particles of quartz found naturally in the ground where the ‘contaminated’ batch was farmed had made their way into the consignment.

WHY?

To add bulk and increase profits without causing suspicion.

THE DAMAGE

Excessive use of cannabis has been linked to an increased chance of developing schizophrenia later in life.

LIMITING YOUR RISK

Moderation is key. Bristol University research reported in the Lancet found the level of psychotic illness in the UK could be reduced by 14% if people desisted from regularly smoking cannabis.

DAMAGE REPAIR

As a regular user, you’re 20% more likely to have memory problems, according to research in the Journal of Pharmacology. Counter the effects with a B12 supp – research in Neuropsychology found it boosts recall. It’s not just the cannabis you need to worry about; the British Lung Foundation estimate that smoking three or four joints is as carcinogenic as 20 cigarettes, so combat the damage to your heart by upping your fruit and veg intake: Harvard research found one extra portion a day cuts your risk of heart disease by 4%.

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Stricter lega l control ca n lea d to even more libera l use of a dultera nts


IN THE CUT

A MPH ETA MINE 9 % PURE

Pure make-up or powder bluff?

PURITY LEVELS

Cheap and dirty. Historically the most impure drug with a current average 9-10% on UK streets.

CUT WITH

Mostly caffeine, but also sugars and potentially other drugs such as ecstasy and ketamine.

WHY?

Caffeine mimics the increased heart rate that amphetamine brings, giving the impression the drug is kosher. Sugars cheaply add bulk.

THE DAMAGE

Even though the level of active drug is low, this is by far the riskiest part of your wrap. As well as the heart attack risk, Drugscope warn taking speed can lead to panic, paranoia and depression, decreased immunity and violent mood swings.

LIMITING YOUR RISK

With amphetamine it’s more important to counter the ill effects of the drug, rather than worry about adulterants. A racing heart means you could suffer a heart attack. You may also find it hard to get an erection due to contraction of blood vessels in the penis. Moderation is key.

DAMAGE REPAIR

For long-term repair, balance the books with interval training, which can increase your heart’s stroke volume (the amount of blood it pumps) by 10%, according to American College of Sports Medicine research. Warm up then run 4 minutes at 90% of your maximum heart rate, jog for 3 minutes and repeat 4 times.

3% ecstasy 30% caffeine 55% lactose/glucose

Making the cut

Cocaine and amphetamines are so widely cut because they’re sold in powder form, and mixing one white powder with another of similar consistency isn’t rocket science. “Drugs manufactured in the UK or elsewhere in Europe are also much easier to cut,” says Coomber. “The fact that MDMA was mostly available in tablet form in the mid-90s explains why tablets that weren’t fakes were virtually 100% pure. People didn’t have the know-how to take them apart, mix them up, then re-assemble.” The rise in the mixing of illicit substances with so-called legal highs has also fuelled a new underground industry dealing in the cutting agents, known on the street as ‘bash’ or ‘smash’. Ben no longer deals illegal drugs, he’s involved in importing substances they’re cut with from the Far East. “The coke market got too crowded for me,” says Ben. “But the benzocaine market is getting bigger, more profitable, and the risks are much lower.” Benzocaine is used legally in over-the-counter ointments, dentistry, or as a fish tranquilliser. Ben explains that it can be bought over the internet from China for around £3,000 per

There’s a highly profi ta ble, growing ma rket in supply ing a dultera nts

menshea lth.c o.uk

3% ketamine 9% speed ton, then sold on in 25kg sealed kegs for upwards of £2,000 a pop. Benzocaine is a real headache for police trying to control the drug trade. “There’s a highly profitable, growing market in supplying ‘bash’,” says Inspector Bill Stupples of Merseyside Police drugs squad. “We know what these chemicals are coming into the country for, but as they’re legal it’s tricky to prosecute. We have to convince a court that when someone is caught with a 25kg drum of benzocaine, it’s extremely likely that the intended use is cutting cocaine, rather than stunning goldfish.” Stricter legal control doesn’t always help matters, though. Let’s return to the recently, controversially banned mephedrone. “It’s currently mostly very pure and as yet has not needed to be adulterated,” says King. “Because the people doing this have not necessarily been part of the regular drug trade, they’ve not been involved in adulteration.” It’s too early for concrete evidence, but as the supply of mephedrone has now been pushed underground, most experts expect purity levels will fall and the use of cutting agents rise. For the hundreds of thousands of recreational drug users in the UK, more important than any argument in court is the knowledge of exactly what’s in the drugs they’re using. If you fall into that category, or have done at any point, use the guides on these pages for the low-down on what you’re taking or have taken, the potential harm it could cause to you, and how to counter the effects. You are what you eat afterall.

AUGUST 2010 MEN’S HEALTH 89


Gettingacover-modelbodydoesn’tmeanbeingamodelcitizen. Defythelawsofmuscleandyoucouldhaveaphysiquesogood itshouldbeillegal.Here’showtomakeexercisecrimepay Words David Morton Illustration Siku If you want to build more muscle for your holiday then adhering to the time-honoured rules of working out correctly is your best bet. But it’s not the quickest. Should you want to lose weight before you put on your board shorts, then following the canonical combination of nutrition and interval training is the preferred way to do it. But it’s not the easiest. There is another way. The illegal way. Getting more out of

90 MEN’S HEALTH AUGUST 2010

every gym session and making the most of your physique means bending those rules as much as possible. In fact why not go ahead and break them? All of them. Strength and conditioning expert Nick Mitchell (upfitness.co.uk) tells you how to safely flout all the basic tenets of muscle and fitness, meaning a bigger, stronger, fitter and healthier body is only a few misdemeanours away. See you in court…

menshea lth.c o.uk/fitness-musc le


GYM CHEATS

Focus and enhance your exercise efforts by working out in front of a mirror

Like the cops, he always kept his muscles guessing

Smash the system

EXCEPTIONS (i) & (ii) SHALL BE BINDING When the hot female spin instructor is wearing that outfit again • No other permissible exceptions exist

Focus your mind – not your eyes – on the muscles that you’re using In your defence Tempting as it is to ‘check your form’ in any vaguely reflective sur face, it is important to limit sensory input when weight training. There is a tendency to rely on the information in the mirror at the expense of developing coordination that can translate into effective athletic per formance and movement in real life. Russian research has demonstrated that movements are per formed

menshea lth.c o.uk/fitness-musc le

with greater precision when you have your eyes closed. Open your eyes, the big, angry Russian has gone now. Committing the crime You don’t necessarily have to train with your eyes shut, accidents do happen and you don’t want to be holding half your body weight in the dark when they do. But when you do inevitably find yourself in front of a mirror, concentrate on the way your body feels rather than how it looks and you’ll build muscular dexterity as well as pure strength.

Focus on only moving the parts of the body that should be active. So, for a bicep curl it should be just the forearm working. Moving the upper arm or swinging the bar up with your back will only point the finger at the wrong muscles. Modus operandi Observe your normal form, then turn your back on the mirror and feel how your body is set up. While different movements have slightly varied postures, a good rule of thumb is to check your feet are planted squarely on the ground at all times, your shoulders are braced and your head is not tilting forward or back. 

AUGUST 2010 MEN’S HEALTH 91


The way

to build a bigger chest is the bench press

Get criminally big by putting down the bars

… AMENDMENTS SHALL CONCERN d muscle growth • Those not experiencing expecte ch, the whole bench • Any man who performs the ben him God help so and nothing but the bench,

Say goodbye to shooting pa

Your barbell is history: there’s a new regime in town

Swap the barbell bench for dumb-bell presses… now In your defence By using an exercise that allows for a greater range of motion you provide more stimulation to your pectoral muscles with every repetition. Electromyogram studies, which test the electrical activity in a muscle in order to determine which movements provide the deepest stimulation, show that the regular bench is far inferior in comparison to a flat dumb-bell press. A bigger, stronger chest in time for holiday season? I rest my case. Committing the crime Sit down on a flat bench with a pair of dumb-bells resting on your thighs, then flick the weights up to your shoulders and lie back. Hold the dumb-bells to the side of your chest then press upwards with the elbows until your arms are extended. Lower back down until a slight stretch is felt in the chest. Repeat. Modus operandi Focus on the ‘stretch’ of your chest at the bottom and the ‘squeeze’ at the top of the movement to ensure that you are fully firing your pectoral muscles throughout the full range of the movement, not working your arms or back instead.

92 MEN’S HEALTH AUGUST 2010

Looking for a partner in crime?

menshea lth.c o.uk/fitness-musc le


GYM CHEATS

Eat all your carbohydrates in the morning SUBSECTION (iii) (b) toast Inclusive of: porridge, Weetabix, “Put down the spoon, punk!”

The bowl is over

Stick to protein and fat irst thing and save carbs for later in the day In your defence Because it will make you happier for longer. The British Journal of Nutrition found that a protein-rich breakfast with eggs and lean bacon encouraged a greater sense of satiety for the rest of the day. Meat and nuts will spike your body with the amino acids tyrosine and phenylalanine – both of which are primarily responsible for the production of the neurotransmitter dopamine. Dopamine is responsible for ‘pleasure and reward’ and by ramping up your production

menshea lth.c o.uk/fitness-musc le

you will have more mental focus and physical drive, letting you get the maximum out of your muscles. A high-carb breakfast will leave you sluggish in comparison. Oats should consider themselves under investigation. Committing the crime The true breakfast of champions is meat and nuts. The wilder the meat (think beef, venison, or even springbok if you can get hold of it) the better, as they will always be higher in choline, a precursor to the other ‘active’ neurotransmitter acetylcholine,

Breakfast often came with certain perks…

essentially guaranteeing that you start the day flying out of the docks. Modus operandi Supper-time carbohydrates should come from unprocessed complex sources. Brown rice and beans are filling and raise serotonin levels, the neurotransmitter responsible for calming you and encouraging a good night’s sleep: essential for muscle repair. These carbs will also boost protein transport to your muscles, so they get more of what they need to grow. 

AUGUST 2010 MEN’S HEALTH 93


Prepare for a session of heavy lifting by warming up with a light-weight set How to get stacked: it’s really quite simple‌

Exercise on an empty stomach to lose weight Meanwhile, in the kitchen‌

THIS SHALL APPLY TO‌ All those who carry out medium-distance runs before breakfast • Rocky Balboa, his known associates and all imitators

Warm up with multiple low-rep sets of an increasingly heavy weight In your defence A low repetition warm-up ‘wakes up’ your nervous system more effectively, preparing your whole body for the exact nature of heavy lifting at which you very much intend to excel. Ensuring you include adequate rest into your looseners will minimise the risk of early fatigue, so you’ll get away with murdering your muscles‌ Committing the crime When going for a 6 rep set, start with 50% of your targeted weight and per form 4 reps and rest 30 seconds. Now do 2 reps with 70% and rest 30-60 seconds, then 2 reps with 80% and another 30-60 seconds rest. Finally, execute 1 rep with 90% of your 6-rep weight. Rest for 60 seconds and you’re ready to go. The real work will feel much less like 10 years hard labour. Modus operandi Reduce your gym sentence by getting mad. A study in the Journal of Sport and Exercise Psychology found getting angry before attempting lifts will increase muscle power by up to 25%. Focus on sticking it to the man (no, not the guy hogging the bar-bell).

94 MEN’S HEALTH AUGUST 2010

Fuel up irst thing and do short CV sessions after weight training In your defence After resistance training you are naturally depleted of glycogen, which encourages your body to recruit fat for energy more effectively than at any other time. Committing the crime 15-25 minutes of cardio after a weights session is all you need to take advantage of your low glycogen levels for faster fat-loss. But interval training when you’re fatigued from resistance exercise is counter-productive. Instead, opt for steady state cardio. Jump on the treadmill and set a medium pace, then keep your body guessing by changing the gradient. Never go above a 10% incline and you’ll burn fat while preserving all your hard-earned muscle. Modus operandi Branched chain amino acids (BCAAs, £9.95 for 90, myprotein.co.uk) consumed during your workout will help avoid fatigue after even the earliest mornings or the longest of days. This will reduce the risk of dropping muscle mass rather than fat while you’re doing your hard time on the treadmill.

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ILLUSTRATIONS BY SIKU AT FOLIO ART

RELATES TO ANY PERSON WHO‌ Willingly performs in excess of six repetitions with a small weight to prepare for strength training • Fails to warm up due to a genuine, or imagined, concern about fatigue


GYM CHEATS

e The Swiss ball is the best way to work your cor What a cracking pair of ankle warmers

THIS SHALL APPLY TO… Crunches and all related accomplices of (sit-ups, back extensions, general bouncing)

Abandon bounces and lift decent weight from a stable surface In your defence Don’t bother isolating your core. Total body exercises will do a better job while you’re working on improving larger muscle groups. Countless studies have demonstrated that the core muscles are best stimulated by lifting heavy things up from the floor or holding them above your head. Everything from the obvious rectus abdominis (six pack) to the more subtle injury prevention of the erector spinae (lower back), and even the obliques and intercostals – the muscles

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Become captain of the lifts…

on the side of your waist that make your whole torso look more muscular. Engage them with the larger, compound movements and you can get six-pack abs while you’re busy building a complete physique. The rest is a load of old ball. Committing the crime Always strive to incorporate at least one ‘big’ weight movement into each of your training sessions. Deadlifts, squats and military presses are the most straightforward and safest to execute and you’ll burn more body fat because these heavy duty exercises are the most

metabolically and hormonally stimulating. The more easily per formed chin-ups and dips are also effective, and can be completed with minimal equipment. Prison exercise, basically. Meaning you can still get cracking on your core even if you get busted. Modus operandi Upgrade your regular deadlift for a killer core workout. Elevate your feet on a small box and use a ‘snatch’ grip – as wide as your arm span and the bar will allow. Then per form the exercise as normal. The increased range of motion will stimulate muscle fibres you didn’t even know you had. Although by tomorrow morning they will be MH all you can think about. ■

AUGUST 2010 MEN’S HEALTH 95


H R SCHOOL OF

KNOCKS Rising British star Tom Hardy is a transformation artist. Having beaten booze and drugs to win physically demanding roles in Bronson and the new Mad Max film Fury Road, he’s not just the finest character actor of his generation but a role model for anyone determined to get more out of life. Here are his cruel rules WORDS DAN JONES PHOTOGRAPHY DAVID VENNI 96 MEN’S HEALTH AUGUST 2010

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SUIT BY J LINDEBERG (AT HARRODS 020 7730 1234) SHIRT BY HENTSCH MAN (HENTSCHMAN.COM) TIE BY DUNHILL (DUNHILL.COM,0845 458 0779). GREY LACE-UP SHOES BY LOUIS VUITTON (020 7399 4050)

THE ALPHA MALE

British action hero Tom Hardy sizes up the competition

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AUGUST 2010 MEN’S HEALTH 97


T

om Hardy hunches over a laptop. He plays a video clip in which his on-screen self kicks merry hell out of another actor. These are out-takes from a film, but the fighting is real. Up-close combat in a cage-fighting octagon. Roundhouse kicks and uppercuts. Bloody noses and broken bones. The clip is a short scene from Warrior, a mixed martial arts film due to be released later this year. To get into shape for the lead role, Hardy worked like a beast, dropping about 15% of his body fat and turning it into 20kg of lean muscle. He mastered boxing, Muay Thai, kickboxing and JiuJitsu. He lifted weights, dropped pounds and learned to think like a real fighter. Hardy transformed. Mentally and physically. This is the job of the actor, of course, but also a task to which we must all turn our attention at some point. Lose a few inches off your waist. Push on in your career. Drop your bad habits. It’s part of a man’s journey through life. To stop transforming is to give up. Hardy knows all about this. For him, the process of transformation has affected every area of his being. It’s what makes him, potentially, a massive star. He changes his body and mind like other actors change their costumes. Film critics love him for it. “Hardy doesn’t just act: he completely mutates,” says The News of the World’s Robbie Collin. “There’s a level of commitment in his craft that’s reminiscent of a young Robert de Niro.” But transformation for Hardy hasn’t been just a job. It has happened on a more profound level, too. Hardy used to be a bad boy. He drank hard, chased highs, skived work and cruised through life. But in the last few years, with success beckoning in one direction, and temptation winking seductively in the other, Hardy has fixed up and knuckled down. He kicked drugs and booze in 2002 and since then has taken his nutrition, his fitness, and his mental wellbeing very

98 MEN’S HEALTH AUGUST 2010

Life lesson 2 Potential will only get you so far. Whether your skills are in the boardroom or on the sports field, you need to start delivering on your promise. The sooner the better.

seriously. He showed astonishing dedication in shedding 2st (12.5kg) to play a homeless junkie in the ITV movie Stuart: A Life Backwards; piling it all back on in solid bulk to play notorious British prisoner Charlie Bronson; then turning it into carefully defined muscle for Warrior. The hard yards are paying off. Hardy is on the verge of serious Hollywood stardom. As you read this he is in Australia, filming the new Mad Max film – his first big-budget lead. He is also a sober, functioning grown-up with a son whom he adores. He’s somewhere near the top of his game. It might not match the pinnacle of your career, but the path Hardy has taken there is one from which everyone can learn.

Surviving is one thing. You can get through, you can white-knuckle. You can do the bare minimum. But there comes a time where life stops rewarding potential. If you want to participate at a certain level in anything, you cannot just turn up and be respected”

Life lesson 1

A task becomes easier when you enjoy it. Training for a triathlon? Team up with a colleague. Painting the house? Get your mates along – and ply them with free beer.  I’m like a toddler. I play. I want to be encouraged, even when I haven’t worked hard enough. I work harder when that work becomes a pleasure”

The fuzzy picture on the laptop follows warrior Tom storming out of the octagon, his bloodied face a mask of fury. He is physically pumped: wearing a huge, pro fighter’s physique and inhabiting its warrior mind-set. He is pushing himself hard. Fighting for success. What is he thinking? “I’m thinking, ‘you c**t!’” says Hardy. He roars with laughter, amused to be watching himself so fired up. “I’m thinking, ‘What a c**t, even to consider getting in the ring with me.” Eight years ago, aged 24, Hardy was on the verge of aborting a promising acting career. He was gifted, but the talent was becoming subsumed beneath the attractions of hedonism. If you’ve ever burned the candle at both ends, you’ll be familiar with the feeling. The combination of plentiful booze and drugs was a dangerous one.

CHANGING MAN

From army recruit to alcoholic, prisoner and hard-edged fighter, Hardy’s In on the deal in Layer Cake

KODAK film

Stuart: A Life Backwards impresses the critics

KODAK film

KODAK film

Band of Brothers (2001) Hardy earned his stripes in Spielberg and Hanks’ award-winning miniseries where authentic parachute regiment training turned him into John Janovec.

Layer Cake (2004) Ditches his fatigues in Matthew Vaughan’s drugs-money-guns jaunt. Daniel Craig stars. More importantly, Sienna Miller flaunts it in skimpy lingerie.

Black Hawk Down (2001) Hardy joins Hollywood regulars Tom Sizemore, Ewan McGregor and a young Orlando Bloom. Hardy’s character survives 24 hours of fighting. Bloom falls out of the helicopter at the beginning.

Stuart: A Life Backwards (2007) Hardy turns in an incredible performance as homeless alcoholic Stuart Shorter, charting his life in reverse from violent adult to abused child and getting a BAFTA Best Actor nod in the process.

menshea lth.c o.uk


THE ALPHA MALE Hardy rises to the challenge at Rockingham

“I thought I’d have a little bit of a party, and I’d end up high and frightened, in places that scared me,” says Hardy. “In a blackout I could end up anywhere. I might wake up somewhere the other side of London, or in another country. Or in bed with someone I didn’t know, not knowing how I got there. Bleeding. “This was on a daily basis. And I was going to work. I didn’t want to appear rock ’n’ roll. I didn’t want anyone to know I was out of control, but I couldn’t hide it.” Things started to grind towards chaos. Hardy says there was no one moment of epiphany – rather, a growing awareness that he was in danger of total oblivion. “Eventually, the body gives up,” he says. “My body told me. I was completely kaput. I was lucky I didn’t get hepatitis or AIDS.”

Life lesson 3

Sometimes the right choice isn’t the easiest option. Often the best long-term solution may be the one that causes most short-term pain. I had a child with my ex. We weren’t right together. In my head it was a lot to do with: I must be in a family. Being brave and saying ‘actually I don’t think I’m in the right relationship’ terrified me” career has been one of constant physical and mental metamorphosis And now as the ultimate Warrior

Bulked up for Bronson

KODAK film

KODAK film

RocknRolla (2008) Tom is tasked with portraying gay gangster Handsome Bob – one part huge crush on Gerard Butler, one part armed robber. Not easy.

The Take (2009) Stepping further into the dark as ambitious East End criminal Freddy Jackson, balancing threatening bonhomie with sociopathic rage.

Bronson (2009) Hardy’s best-known transformation. He piled on three stone of muscle to fill the giant frame of “the most violent prisoner in Britain” Charles Bronson, and met the man himself.

Warrior (2010) After the bulky muscle of Bronson, a leaner, more athletic Hardy enters the octagon as up-and-coming cage-fighter Tom Conlon. Find out how he got into heavyweight shape overleaf.

menshea lth.c o.uk

For Hardy, the important realisation wasn’t just that his body was burned out. Rather, it was that the world wouldn’t put up with his drifting and selfdestruction much longer. “There comes a point when the world will stop rewarding potential and talent, natural gifts,” he says. “There’s only so long that people will put up with the potential of working with someone who could be brilliant.” It’s an insight Hardy repeats a number of times during our conversation. One feels it’s the lesson he’s still learning, yet he’s convinced of its rectitude. For so long, he says, “to be told ‘Tom could do it’ was enough.” So he coasted. He pissed people off by not turning up to work, or by turning up but not putting the effort

in. Avoiding serious effort meant avoiding judgement. “Success or failure were different masks for the same beast, which is fear,” he says. “So it was better to be a noshow than to be a poor show.” He still feels the urge to slack off, to skip training and to cut corners. “It still bolsters up my false pride, my ego, when I say ‘well I didn’t try, so you never know how good I’m going to be’,” he says. “And that way you can busk many years. Jay-Z says ‘this is me making it up’ – meaning ‘imagine if I wrote something, if I really cared’. And he’s saying that as a joke, but it’s the same sentiment.” The sentiment is universally applicable. Whether you’re happy coasting at 70% capacity through a job that doesn’t test you, or ticking boxes in the gym by doing the same easily achievable workout day in day out, your comfort zone is a dangerous place to find yourself. That’s a lesson Hardy has taken firmly to heart. His training is mindbogglingly intense, driven by the desire now to make good on his talent. “There comes a point where if you want to participate at a certain level in anything, you cannot just turn up and be respected,” he says. “We all want to be recognised by people that we recognise. And a lot of the people who I think are brilliant – and who I want to be more like – work their f*cking arses off, constantly.” He redefines the message with an analogy given to him by a famous director with whom he recently worked. Hardy repeats it. “Take Michael Jordan,” he says. “If Michael Jordan goes out onto the court and has a bad game, it’s unacceptable. Because he’s Michael Jordan. He has to be the best. So Michael Jordan needs to spend more time on the court training or practising than any of his team mates. “Over time, technique wins over natural ability. People who work hard, with constant application, determination and tenacity – although they may not be as interesting, or have as much flair – will win. Overall, they will achieve a goal.” 

AUGUST 2010 MEN’S HEALTH 99


A Hardy perennial – Tom is here to stay

Life lesson 4

I can’t keep counsel with myself. I tell myself the wrong thing. So I have friends and colleagues who are analytical to the point of, ‘You are full of shit. You fundamentally lack the knowledge required to form the most basic opinion required and you’re wasting my time’”

 So where is Hardy now? Men’s enticed this self-confessed corner-cutter to submit to a Health spent a day with him at routine that involved the trainer Rockingham race track, in Northamptonshire, as he learnt to doing press-ups on Hardy’s head to develop his neck muscles. drive the course like a pro. He was Pnut laughs, and describes in competition with his girlfriend’s chasing Hardy around London, father – an accomplished driver forcing him to engage. “But Tom with a lifetime behind the wheel, is such a professional that if he who dismantles and rebuilds knows he absolutely has to do engines for fun. Hardy, by something, eventually he’ll just contrast, only learnt to drive two get down to it,” he says. years ago – so he could take the Hardy credits Pnut with not mother of his child to hospital only his physical transformations, when she was in labour. He’s clearly nervous at the start of the session, but by Life lesson 5 the end, he’s hurtling past the paddock. Once upon a time, Providing for the people closest to you he says, he simply wouldn’t and realising their ‘needs’ have shown up – too outweigh the things you ‘want’ is vexed by the thought key. It’s what makes you a man. of being hopeless. But here he is, tearing up the track. I look at my relationships with Soaking up a new skill and my son and with my girlfriend – I’m aware that I don’t know the deploying it to maximum answers and I’m not in control effect. He steps off of what happens. But these the track looking exhilarated. relationships are I talk to his personal flourishing” trainer and mentor, Pnut, who is responsible for Hardy’s remarkable physical but with his mental stability too. transformations. He describes “Counsel,” he says. “That’s what parts of the onerous training is so valuable to me. I can’t keep routine Hardy undertook to prepare for Warrior (some of which counsel with myself. Because I always tell myself the wrong thing. we’ve reproduced opposite). I have to keep people nearby from The regime sounds terrifyingly whom I can learn. intense, and I wonder how Pnut

100 MEN’S HEALTH AUGUST 2010

“Pnut is an ex US-marine. He’s everything I always wanted to be. Completely other. A big 15st 10lb (100kg) black guy from The Bronx – with all kinds of stories to tell. He trained for 10 years to be a rabbi. He was in a wheelchair for three years. He’s done so much and he’s potentially a truly dangerous, fierce man. But he’s the softest guy I’ve ever met. Full of humanity. And humour. And tolerance. Everything that I really want to be!” Counsel, then, is vital. Family, too. Fatherhood has transformed Hardy – his son, Louis, is two and a prouder dad you’d struggle to imagine. “Louis arriving was an absolute godsend,” he says. “Children need things. Not want things. Want and need are two different things I have always mixed up. When Louis came along he was like, ‘You can’t think about you! I’m here!’ It separated a lot of my selfish behaviour.” Children, a relationship, the physical work that the roles he chooses demand: all these are influences around which Hardy’s new, stabilised life rotates. The product of that stability is a monstrous appetite for hard physical work. Hardy describes how his training for Warrior fed that in spades.

“We arrived at the gym at 7am,” he says. “We’d have breakfast before we got there. Peanut butter on toast. Then we got in the joint, had our protein shakes and a gallon of water. Then stretching, warming up – skipping. Then we’d go into boxing for two hours. Two hours of pad work for elbows and knees, kicks and Muay Thai. Then a couple of hours of Jiu Jitsu. And then choreography. Then we’d do an evening session: a couple of hours in the gym. Variations of weights, hitting a different muscle group every day.” This is just a sample. His basic strength programme (right) is a good example of the dedication of Tom, transformed. And an insight into the changes it’s possible to make – no matter how hopeless a start-point you come from. Hardy’s story is extreme. Few of us would wish to learn life’s lessons in such a dramatic way. But the lessons are universal. Transformation is not easy. And it is not just aesthetic. “The road to happiness and peace of mind, and spirituality, is absolutely key to me,” Hardy says, as our interview winds down. “I’m still reluctant to do anything that’s healthy for me! But I know I must participate. Because MH if I do not, I will not live.” ■

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PHOTOGRAPHER DAVID VENNI AT RED REPRESENTS. STYLING ABENA OFEI. GROOMING MIRANDA RIGG AT JOY GOODMAN. SPECIAL LOCATION THANKS TO ROCKINGHAM RACING CIRCUIT (ROCKINGHAM.CO.UK). PREVIOUS PAGE:TRENCH COAT BY AQUASCUTUM (0800 282 922); SUIT,TIE,AND SHOES ALL BY DUNHILL (DUNHILL.COM,0845 458 0779) SHIRT BY J. LINDEBERG (AT HARRODS 020 7730 1234). AUDI R8 SPYDER,£112,500 (AUDI.CO.UK). ADDITIONAL PHOTOGRAPHY: REX,HBO,LIONS GATE FILMS. THIS PAGE:SUIT BY HUGO (020 7554 5700); SHIRT BY LOUIS VUITTON (020 7399 4050); TIE BY DUNHILL (DUNHILL.COM,0845 458 0779). ILLUSTRATION JASON PICKERSGILL AT ACUTEGRAPHICS.CO.UK.

You can’t be your own consigliere, even if you want to be. Surround yourself with people you trust, trust them to tell you the things you won’t tell yourself. Then listen.


the alpha male Tom Hardy’S ‘Warrior’ WorkouT Get a fighter’s physique: upper-body muscle, a powerful neck and an immense core Hardy’s trainer, Pnut, has a simple but unorthodox method for bulking fast. “I call my philosophy ‘signalling’,” he says. “Throughout the day you need to send constant signals to your body, so that it adapts in the direction you point it in. It’s better to do 10 press-ups every hour than 100 in a single burst. If you do things often enough, your body adapts for the task you set it, and you evolve.”

1

Pnut recommends performing these exercises four times a day – when you wake up, at lunchtime, when you get home from work and before bed. It should only take about 20 minutes, but don’t rush. Use light weights and move slowly through the exercises, concentrating on perfect form. Start by doing it in the morning and evening, and then gradually add the other sessions in. If you want to pile on muscle as soon as possible, you’re going to have to get used to working out little but often. “Remember,” says Pnut, “there are no shortcuts.”

THe circuiT

Perform these 3 exercises back-to-back, in sets of 10 reps, then 7 reps, then 5 reps, then 3 reps, each with no recovery time between each movement.

press-ups

Shoulder flies

dips

Perform the first set with your hands shoulder-width apart. For the next set, do it with your forefingers and thumbs forming a ‘diamond’ shape below your chest. For the third set, have your hands wider than shoulder-width apart. And for the final set, ball your fists and rest on your knuckles.

Stand with your feet shoulder-width apart, holding an 8kg kettlebell (or dumb-bell) in each hand, palms forward. Raise your arms through 180 degrees, maintaining your palm position, until your fists meet above your head. Lower to the start position. To increase difficulty, up the weight or stand on one leg.

Sit on the ground, legs straight in front of you, and grab the seat of a chair with your hands behind you (fingers pointing towards your body). Keep your back straight and push down on the chair to raise your backside off the floor until your arms are extended. Lower yourself until you are almost touching the floor. That’s one rep.

2 THe bridge

Gain back flexibility, a powerful neck and massive core strength. Only move on to the next level when you are confident of your strength, or you risk a neck injury.

Stage 1

Stage 2

Stage 3

Stage 4

Stage 5

Lie on a mat, with your feet on the ground, knees bent. Lift your hips off the mat. As you do this bring your hands to your ears, palms on the floor, fingers pointing to your feet. Do 10 reps, then 7 reps (counting 1 at the top), then 5 reps (counting to 3 at the top), then 3 reps (counting to 5 at the top).

Push to the extended position from stage 1. Press through your hands, lift your shoulders off and allow your head to tilt back so the top of it rests on the floor. Push from your heels onto your toes. ALL your weight should go through your toes and hands, NOT your head. Follow the rep count as before.

As your flexibility increases, rest 90% of your bodyweight on your hands, and allow your head to carry 10%. Slowly increase this session by session until you can carry more weight on your head than your hands. Rep count as before. Warning: do not rush or you risk damaging your neck.

When you are able to carry all your bodyweight through your head, raise into the bridge position without using your hands for support. Keep them close to the side of your head in case they are needed for stability, and perform the same set/ rep count as before.

To be performed ONLY when stage 4 is easy. Assume the extended bridge from stage 3, holding a light barbell across your chest, or a 2kg dumbbell in each hand. Perform 5 bench-press movements (or 5 chest flies with the dumb-bells). As it gets easier, increase the weight.

3 abdominal WorkouT

This develops core strength and the size and power of your abs from the top to the bottom. Again, start with stage one and increase the difficulty as you get stronger.

Stage 1

Stage 2

Stage 3

Stage 4

Lie on a mat, with your legs together, hands clasped behind your head. Lift your head and shoulders and hold. Then, tighten your abs and lift your legs. Lower to the start position. Do sets of 10 reps, then 7, then 5, then 3.

Perform the movement from stage 1, then, at the top of the position, bend your knees and pull them in to touch your elbows. Then straighten your legs and lower back to the starting position, flat on the mat. Do set/reps as before.

Per form the movement from stage 1, then, at the top, pull your knees in to touch your elbows – but, don’t bend your legs. Much harder, right? Move your legs back to the start, then lower everything back to the mat. Do sets/reps as before.

Take an 8kg kettlebell and push the tip of your left shoe through the handle. Wrap your right foot around to hold it in place, then perform the movement from stage 1 with the kettlebell weighing your legs down. Do sets/reps as before.

a diSappearing acT(or) For Stuart: A Life Backwards Lisa Jeans helped Hardy lose 4kg a week without dropping muscle mass. Here’s how Stage 1 Turn down the heat. Raw foods were at the heart of Hardy’s eating plan – make this 70% of your diet to ensure your body extracts maximum possible nutritional value from everything you eat.

menshea lth.c o.uk

Stage 2 Buy a juicer. All that raw food is best ingested in juice form. Juice 450ml of cucumber, celery and green veg with lemon and ginger to taste. Jeans recommends the Green Star 2000 Juicer (£395 juiceland.co.uk).

Stage 3 At lunch and dinner, eat large salads with loads of raw veg and sprouting grains (alfalfa) on top. Snack between meals on wheatgrass shots, handfuls of berries, nuts or tomatoes or half an avocado.

august 2010 men’s health 101


Roll As the fittest athletes on the planet power through the greatest endurance show on earth, here’s what you can learn from the method behind their madness and how to start your own two-wheeled fitness revolution Words Mike Pattenden Photography Rasmus Kaessmann

The easy way to get that coveted yellow jersey

102 men’s health august 2010

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tour de force

Play The

Tour de France is the world’s greatest endurance test. When it comes to pushing human performance through the pain barrier, out the other side, then up a few mountains, no one takes the metaphorical yellow jersey from the boys in the peloton. A hundred years ago, Octave Lapize accused the Tour’s organisers of being ‘murderers’ as he crested the infamous Col du Tourmalet in the Pyrenees. Lance Armstrong, a man who sprinkles pain liberally on his morning cereal, dubbed it a ‘sufferfest’. “Imagine someone taking a chunk of your flesh, twisting and holding it,” says HTC-Columbia master sprinter Mark Cavendish. “That’s the Tour, every day for three weeks.” Point made. The riders’ training secrets that you’ll pass over the next four pages can (excuse the pun) revolutionise your training, pushing your physiology to deliver, power and stamina beyond anything you’ve achieved on your feet. Cycling not your saddle-bag? There’s different spokes for different folks with strength and fitness benefits, whatever your game.

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Research in Medicine & Science in Sports & Exercise showed cycling is the best sport for cross-training. Runners who added cycling to their training improved 10k times by 9% and boosted VO2 max by 15%. Cycling delivers lean muscle and reduced body fat, with the bonus of low impact on your joints. There’s good reason why these boys aren’t embarrassed in Lycra.

s e l i m 6 2, 23 m) in (3,60 0kar’s 21 this yeour de day T ce Fran

It’s not about the bike

It may not feel like it as you clatter into another pothole, but the humble bicycle is about the most efficient form of transport known to man: 95% of the muscle energy you put into those pedals is translated into forward motion. As the Tour shows, that forward motion splits into four main cycling disciplines: endurance (doing some serious mileage); time trialling (sustained power against the clock); sprint finishing (intense bursts of acceleration); and climbing (hauling yourself up mountains). To improve in all, you need to increase your fitness and power output. As Lance Armstrong’s always says – it’s not about the bike; it’s about you. To improve you, cycling training is built around three basic factors: frequency, intensity, and duration. “What I do can be applied to all grades of rider,” says Adrie van Diemen, team physiologist at Garmin-Transitions, and the man behind the training plans of top Tour riders David Millar and Christian Vande Velde. “All training programmes are tried on amateurs first. If it

august 2010 men’s health 103


 doesn’t work for them, it won’t work for pros.” In other words, Lance and you are cut from the same basic biological cloth. His is just that bit yellower. “At the base level the human body responds in the same way,” says Sebastian Weber, physiologist with HTC-Columbia, which boasts Mark Cavendish, Mark Renshaw and Bernhard Eisel in its ranks. “Obviously with pros the variables are different, but you work from a similar base. All human physiology is the same. The question is, what’s your target?”

Getinthezone

Each of the four training zones delivers a precise training adaptation Zone

MLSShr

MHR

Pace

Purpose

Feels like…

Zone 1

65-75%

60-70%

Easy

The Recovery Zone

Gentle workout, steady breathing

Zone 2

85-95%

80-90%

Brisk

Second endurance zone. Used to develop racepace intensity and boost fat-burning capacity

Difficult to hold a conversation

Zone 3

95100%

90-95%

Hard

Used in short intervals, usually a ratio of 3:1 or 4:1 easy to hard, to develop speed and allow you to maintain power for longer

Can’t say more than a few words

Zone 4

100+%

95100%

Very Hard

To develop raw sprint power for short, intense bursts

Tailoring your training

If you just want to ride, go ahead. That’s all the pros do early season. If you need a lie down after pedalling to the shops you’ll have to put some base work in before tackling the tailored plans. Van Diemen recommends that you build steadily, riding two or three times a week and upping your main ride by 30 minutes each time, riding steady (Zone 1 – see right) till you’re comfortable covering somewhere near 50 miles at an easy pace. Once you’re ready to push on, you need a targeted programme. And these are based around interval training at various intensities. “Training is much more interval based now,” says Bernhard Eisel. “In the past we used the East German approach – you just went out for a six or seven hour slog – but as well as being more precise, intervals are much less boring, which is important if you’re to sustain a plan.” Intervals are the key to improving endurance and speed and power, but how do you tailor them? Pros use power meters to measure the wattage they generate on the pedals, but if you don’t fancy forking out £600-£2,000 (eg SRAM Quarq BB30, £1,484, chainreactioncycles. com), the alternative is using your heart rate (HR) to monitor intensity. For the pros, that means lab tests. For us mortals there’s some simple maths based on maximum heart rate (MHR), and the area just below it, known as your anaerobic or functional threshold. Here’s what you do:

Step 1

If you can’t measure MLSShr (see overleaf), use max heart rate as a guide – it’s just not as precise. If you don’t have a heart rate monitor you can estimate (very roughly) by how it feels.

l: a c k 0 0 9,0 y g r e n e e th r used pey day b rs e Tour rid

Find your Maximum Heart Rate Forget the old 220 minus age formula here, you’re going more tech than that. “The best way is a field test with a heart rate monitor,” explains van Diemen. “Warm up for 20-30 minutes, step up the pace for 10-15 minutes to bring your heart rate up, go one minute hard, then sprint flat-out to see how high you can drive your beats per minute. Just ensure you’re well rested beforehand as tiredness suppresses heart rate.” 

104 men’s health august 2010

Can’t talk. Only able to maintain for 15-20 seconds

WorkoutAForendurance, fat-burningcapacityanda200kmride The Plan Van Diemen’s plan, is based on 2 shorter efforts during the week and 1 long session at the weekend. If you don’t have sufficient base fitness to ride 80km, follow the base conditioning (detailed left). Ensure at least 1 day of recuperation after the shorter rides and 1-2 days after long rides. Ride 1

Ride 2

Ride 3

Week 1

4 x (10 mins Zone 2/ 10 mins Zone 1)

4 x (12 mins Z-2/ 10 mins Z-1)

4 hours to include 60 mins Z-2

Week 2

4 x (12 mins Z-2/ 8 mins Z-1)

4 x (15 mins Z-2/ 5 mins Z-1)

4 hours to include 90 mins Z-2

Week 3

4 x (12 mins Z-2/ 8 mins Z-1)

1 x (90 mins Z-1)

5 hours to include 60 mins Z-2

Week 4

4 x (15 mins Z-2/ 5 mins Z-1) + 1 x (5 mins Z-3/5 mins Z-1)

1 x 60 mins (Z-2 + 30 mins Z-1)

4 hours to include 2 x 60 mins Z-2

Week 5

4 x (15 mins Z-2/ 5 mins Z-1) + 1 x (5 mins Z-3/5 mins Z-1

1 x 90 mins (Z-2 + 30 mins Z-1)

4 hours to include 3 x (25 mins Z-2/ 15 mins Z1)

Week 6

1 x 90 mins Z-1

1 x 20 mins (Z-2 + 70 mins Z-1)

5 hours to include 60 mins Z-2

Week 7

1 x (10 mins Z-1/10 mins Z-2) + 3 x (10 mins Z-2/5 mins Z-3) + 15 mins Z-2

1 x (10mins Z-1/ 10mins in Z-2) + 4 x (10 mins Z-2/ 5 mins Z-3) + 15 mins Z-2

5 hours to include 3 x (60 mins Z-2/ 15 mins in Z-1)

Week 8

1 x (10 mins Z-1/10 mins Z-2) + 3 x (10 mins Z-2/5 mins Z-3) + 1 x (10 mins Z-2/10 mins Z1)

1 x (90 mins Z-2 + 30 mins Z-1)

5 hours to include 4 x (45 mins Z-2/ 15 mins Z-1)

Week 9

90 mins (Z-1)

90 mins (Z-1)

5 hours to include 4 x (45 mins Z-2/ 15 mins Z-1)

Week 10

2 x (5 mins Z-2/ 10 mins Z-3)

1 x 60 mins Z-1

200km ride

menshea lth.c o.uk/fitness-musc le


tour de force

talkin’‘boutarevolution

Precision pedal speed will take you up a gear The number of times you turn the pedals per minute – aka cadence – affects your riding efficiency. High gears mean slower cadence, and this is how top riders used to race. Then, Lance won with an average cadence between 100-120rpm. But attitudes have changed. “The higher the cadence, the less stress on the knees,” says Weber. “Train to get your cadence up in an easy gear, speeding up as high as possible without bouncing in the saddle for 30 seconds every 10-15 minutes on your ride.”

readytoroll?

Six of the best entry-level road races, by Cycling Weekly’s Robert Hicks

Tour of The Black MounTains 24 July Pen Y Dre Far, Abergavenny, Monmouthshire, Wales 193km/162km/101km £30/£25/£18 touroftheblack mountains.com Difficulty 10/10 Killer! The Blackpool sporTive 7 augusT Solaris Centre, Harrowside, New South Promenade 148.4km/ 97.6km £22/£18 blackpoolsportive.co.uk Difficult 7/10 ryedale ruMBle 8 augusT Ampleforth College, Ampleforth, North Yorkshire 178km/114km/78km £26 ryedalerumble.co.uk Difficulty 8/10

Remember it’s about you; not the bike

iBBo’s cake QuesT 26 sepTeMBer Tadworth, Surrey 150km/110km/60km/15km £20 johnibbotsonfund.com Difficulty 3/10 Bike BlenheiM palace 3 ocToBer Blenheim Palace, Oxfordshire 160km/96km £35 bikeblenheimpalace.com Difficulty 6/10 The exMoor BeasT 31 ocToBer Wimbleball Lake, Dulverton, Somerset 160km/100km £27 exmoorbeast.org Difficulty 9/10

WorkoutB Developsustainedpowertobecome KingoftheMountains sweetspot session 1 (early stages) Incorporate 2x 20 mins intervals in Zone 2 into your long rides (30+miles), with 10 mins at the top end of Zone 1 (80-85% MLSShr) in between. After a few weeks, increase the intervals to 3x Zone 2 per session, with 10 mins at the upper end of Zone 1 between.

menshea lth.c o.uk/fitness-musc le

sweetspot session 2 (later stages) As your fitness improves, increase your training load. Try to sandwich the long ride with more intensive sessions, effectively creating 3-day blocks of training. Warm up for 10mins before completing 2x 10 mins in Zone 3, with 10 mins in Zone 1 in between.

hill sprints These short ‘digs’ are a great way to improve cardio efficiency. Find a climb with a steady, progressive gradient and complete 8-10x 30secs flat-out sprints (upper end Zone 3/ Zone 4) with 5mins recovery. Try overgearing a little for extra strength gains.

august 2010 men’s health 105


Step 2

Find your Functional Threshold Now you’re going to get ahead by finding your heart rate at the suitably scientific sounding Maximal Lactate Steady State (MLSS), commonly referred to as Functional Threshold. This is the maximum intensity you can maintain without building up lactic acid. “Warm up for 20-30 minutes, then do 5 minutes at 75% MHR,” says van Diemen. “Increase your speed to up your HR by 5bpm every 5 minutes until you reach your peak. Take the HR from the last 5 minutes you managed to complete and subtract 8bpm. That’s a close estimation of your heart rate at Maximal Lactate Steady State (MLSShr). From here you can define your training zones accurately.

Workout A (previous page)

You want… to ride long and hard You need… to become a fat-burning machine “VO2 max isn’t as important on long rides, it’s about fat-burning capacity,” says van Diemen. “I see guys who do intense, hour-long spinning lessons. Their VO2 max gets higher but when they go out on the road they go out fast. After two hours they drop off and after three they’re empty. They are sugar-burning machines, not fat-burning. Extreme endurance means developing the latter ability. Drop the intensity, increase the time and rebuild.”

Workout B

s Runner ed d d a o h w to g n i l c y c g n i n i a r t their e 9% becam er fast

You want… to be King of the Mountains You need… power-to-weight gains Nothing separates the men from the boys like mountains. The key is power-to-weight. The better your ratio, the better you climb. “To climb fast you have to be skinny,” says van Diemen. Witness Bradley Wiggins, who turned himself into a top Tour rider by shedding 8kg after Beijing. “Brad lost a lot of weight, but maintained his power output and increased his fat-burning rate,” says van Diemen.

Going for gold: oh sorry, we mean yellow

Pimpyourride

The pick of high-tech equipment to take your riding up a gear

Workout C

You want… to race short and fast You need... to become an efficient powerhouse Time Trialling is about sustaining power at functional threshold. TT specialists have to function very efficiently aerobically, while all-out sprinters draw on the fast-twitch anaerobic muscle fibres to produce huge bursts of power for short periods. “Time trialling takes a lot of focus and intensity,” says TT specialist Vande Velde. “Find a quiet route that closely matches the length of your trial and learn what your limits are. If it’s longer – say 50km – try using intervals that add up to the time.”

106 MEN’S HEALTH AUGUST 2010

The Catlike Whisper £134 velodromeshop.org.uk “Used by the Cervelo test team due to its incredibly light weight and superior ventilation,” says Cam Winstanley, editor of Procycling magazine.

The Giro Havik2 From £90 allterraincycles.co.uk “Lightweight, extremely durable, secure fit and completely clear field of view without misting,” says Cycling Weekly’s tech writer, Nick Rearden.

The Specialised S-Works Tarmac SL3 £1,900 evanscycles.com “Specialized have pioneered lighter frames that retain strength and effective power transmission from pedals to rear wheel,” says Rearden. “Handles like a Rolls Royce, and accelerates like a Porsche.”

menshea lth.c o.uk/fitness-musc le


TOUR DE FORCE

WORKOUTCExplosivepowerfor time-triallingspeed

TourdeForce

Trainyourcoretoaddpowerthroughyourpedalswiththisworkout fromTeamMilramriderandTourstagewinnerLinusGerdemann

The Plan Van Diemen’s 10-week training schedule is gruelling to say the least, but it will generate awesome middle-distance speed. Don’t get overzealous in the Zone 1 phases – use these to recover. You’ll need them RIDE 1 2 x (15 mins Z-2/ 10 mins Z-1)

RIDE 2 2 x (15 mins Z-2/ 10 mins Z-1)

RIDE 3 2 hours to include 1 x 60 mins Z-2

WEEK 2

4 x (15 mins Z-2/ 5 mins Z-1) + 1 x (5mins Z-3/ 5 mins Z-1)

4 x (12 mins Z-2/ 8 mins Z-1)

2.5 hours to include 1 x 45 mins Z-2 + 3 x (13 mins Z-2/ 7 mins Z-3)

WEEK 3

3 x (10 mins Z-2/ 10 mins Z-1)

1 x (60 mins Z-1)

2.5 hours to include 1 x (20 mins Z-1/ 20 mins Z-2) + 3 x (13 mins Z-2/ 7 mins Z-3)

WEEK 4

1 x (15 mins Z-1/5 mins Z-2) + 1 x (15 mins Z-3/ 10 mins Z-2)

90 mins to include 1 x 60 mins Z-2

2.5 hours to include 2 x (30 mins Z-2/ 7 mins Z-3)

WEEK 5

4 x (15 mins Z-2/ 5 mins Z-1) + 1 x (15 mins Z-3/ 10 mins Z-2

90 mins to include 1 x 60 mins Z-2

3 hours to include 3 x (25 mins Z-2/ 15 mins Z-1)

WEEK 6

1 x 90 mins Z1

90mins to include 1 x 20 mins Z-2

3 hours to include 3 x (25 mins Z-2/ 15 mins Z-1)

WEEK 7

1 x (10 mins Z-1/ 10 mins Z-2) + 3 x (5 mins Z-4/ 10 mins Z-1) + 1 x (15 mins Z-2/ 15 mins Z-1)

1 x (10 mins Z-1/ 10 mins Z-2) + 4 x (10 mins Z-2/ 5 mins Z-3) + 1 x (15 mins Z-2)

3 hours to include 1 x (10 mins Z-1/ 10 mins Z-2) + 4 x (5 mins Z-4/ 10 mins Z-1) + 1 x (30 mins Z-2/ 15 mins Z-1)

1 x (10 mins Z-1/10 mins Z-2) + 3 x (5 mins Z-2/10 mins Z-1)

1 x (10 mins Z-1/10 mins Z-2) + 3 x (7 mins Z-4 + 13 mins Z-1) + 1 x (15 mins Z-2/ 15 mins Z-1)

3 hours to include 3 x (30 mins Z-2/ 15 mins Z-1)

1 x (10 mins Z-1/ 10 mins Z-2) + 2 x (10 mins Z-4/ 20 mins Z-1) + 1 x (15 mins Z-2/ 10 mins Z-1

1 x 90 mins Z-1

3 hours to include 1 x (10 mins Z-1/ 10 mins Z-2) + 3 x (5 mins Z-4/10 mins Z-1) + 1 x (15 mins Z-2/10 mins Z-1)

WEEK 1

ADDITIONAL PHOTOGRAPHY STUDIO 33

WEEK 8

WEEK 9

WEEK 10 1 x (10 mins Z-1/10 mins Z-2) + 1 x (15 mins Z-4/10 mins Z-2)

1 x 60 mins Z-1

Time Trial for 10km

A

Lunge flexes – for balance and quad power Place your left foot on a cushion, then slide it outwards, keeping your hands on your hips (A). Enjoy the fact that you’ve finally found a use for her soft furnishings. Sink your bodyweight and keep your whole foot on the cushion throughout (B). Keep your body soft and springy, and the cushion fully out of your other half’s sight. Complete 4 sets of 30 seconds on each leg A A

B B

C

Swiss ball walk – for core strength and stability in the saddle Begin in the press-up position, shins on a Swiss ball, holding your whole body in a straight line (A). With your arms out straight, roll the ball forward under your body, keeping your legs out straight throughout (B). Yes, you’ll feel ridiculous, but it’ll pay-off on those hills. Complete 4 sets of 15 reps A

Ergo 2 Carbons £258 chainreactioncycles.com “The stiffness means effective power transmission and comfort on the pedal,” says Rearden. “Incredibly light and great for handling and control, too.”

menshea lth.c o.uk /fitness-musc le

Polar CS500 CAD computer £290 wiggle.co.uk “Every read-out a cyclist needs, from cadence to heart rate,” says Winstanley. “Its taptouch system means it’s also really easy to use, even in gloves.”

B

Swiss ball jackknife – for Lycrafriendly abs Lie on your back, holding a Swiss ball in outstretched arms over your head (A). Raise your arms, upper body and legs and shift the ball onto your lower legs (B). Bring your arms and legs back into line and then carefully lower yourself back (C). Do not allow the ball to roll off your legs and IndianaJones-style down the gym stairs. Complete 3 sets of 12 reps

B

Plank – for core strength Lie on your stomach, toes on the floor and you upper body resting on your lower arms (A). Pull your buttocks together. Lift your back in a slow, controlled movement so your body is in a straight line. Hold this static position (B). Your only movement should be the post-20 second grimace. MH Complete 6 sets of 30 seconds ■

AUGUST 2010 MEN’S HEALTH 107


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How hea lthy is your workpla ce?

Ta ke Bupa ’s a dvice a nd ma ke a few simple cha nges to the wa y you work to help you side-step sick lea ve,bea t stress,a nd get into the very best of hea lth

W

orking out, keeping in shape and watching what you eat. Great healthy habits that so many of us use our free time to focus on. But why should looking after yourself be something you only do away from the office? What about making your workplace work harder to improve your health, too? After all, you’re spending long hours there, every working day, contributing to the health of the business. Isn’t it time you got a boost from your workplace?

How can I make my workplace healthier?

As an employee there are plenty of steps you can take to reduce your risk of becoming sick at work. “These include

ensuring you take regular screen breaks if you’re using a computer,” suggests Dr Jenny Leeser, Clinical Director of Occupational Health at Bupa. “Doing even minor exercise by getting up to talk to colleagues instead of emailing them, taking the stairs instead of the lift, and going for a walk during your lunch hour are all small steps in the right direction.”

How can my company make my workplace healthier?

Does your workplace offer health checks? Health insurance? Provide healthy eating options in the vending machines or staff canteen? Of the top 100 firms in The Times Best Companies list†, 88 have health-focused policies

Call 0845 766 1115 or check out Bupa’s workplace health initiatives at bupa.co.uk/workplace-health Calls may be recorded and monitored

Boost your wellbeing while you work…

● Check if your firm provides free or subsidised health insurance and health assessments for employees. ● Push for cycling bays and shower facilities at your firm to encourage staff to cycle or run to work*. ● Start a running club and ask your boss about gym subsidies if they’re not on offer. ● Ask about healthy food choices such as fruit and salads in place of standard vending machine fare. * Consult your GP or have a health check before starting a new fitness programme

offering such things as on-site gym facilities or subsidised membership to local fitness centres.

What are the benefits to me and my firm?

You won’t be the only one who benefits from more attention being paid to health and fitness at your firm either. Each year more than 185 million sick days†† are taken in the UK. According to data from the Chartered Institute of Personnel and Development, the cost of sick leave has increased to £666 per employee per year – and yet a study by Pricewaterhouse Coopers of 55 firms showed that those with health and wellbeing programmes could cut staff sickness by a third.

On your bike: Regularly cycling to the office can reduce your risk of heart disease, obesity and the most common form of diabetes

References: † http://business.timesonline.co.uk/tol/business/career_and_jobs/best_100_companies/ †† http://business.timesonline.co.uk/tol/business/economics/article6719788.ece

MH PROMOTION


A GENDA

Edited by Toby Wiseman

OPINION THA T MA TTERS, THOUGHT THA T COUNTS

● SLOW LIFE ●THE EVERYDAY ECONOMIST ●MODERN MALE MYTHS ●SHOESTRING MICHELIN ●THE MONEY SAVER ●SPEAKERS’ CORNER ●THE BOOK THAT CHANGED MY LIFE ●THE SELFISH PHILANTHROPIST Don’t burn your fingers to spite your hand

THE EVERY DAY ECONOMIST

By Tim Harford, member of The Financial Times editorial board

An economist’s guide to…

Failure ILLUSTRATION ANTONY HARE. PHOTOGRAPHY STUDIO 33. DIGITAL IMAGING PRE MEDIA . ADDITIONAL PHOTOGRAPHY GETTY

Losing your head when you’re losing your money is the worst thing you can do. So cut your losses and start again

POKERPROS willtellyouthatone ofthemostdangerousmoments inagameisimmediatelyafteryou’vebeen beatenbyanoutrageouslyluckycard.Why sodicey?Becauseyouwantyourchipsback andyoustarttakingfoolishrisks.Yougo ‘ontilt’,accordingtotheparlance. Thenthere’sDealOrNoDeal,daytime television’sanswertoTexasHold’em. BecauseDONDissomind-numbingly simpleandrepetitive,it’sripefornumbercrunchinganalysis.Economistshave usedittoexplorethephenomenonofthe recklessloser,concludingthatit’saveryreal phenomenon.Guestsontheshowwhohave justmadeunluckyguessesgoontilt,just likepokerplayers,takingpitifulrisksinan attempttoundobadluck.Meanwhile,those who’vebeenluckytendtokeeptheircool andaresubsequentlymorerational. Ifyouownanyshares,youmaybelosing moneyformuchthesamereason.The economistTerranceOdeanhasfoundthat wetendtohangongrimly–andwrongly–to menshea lth.c o.uk

sharesthathavebeentankinginthehope thatthingswillturnaround.Butselling winnersandholdingontolosersturnsout nottobeagreatinvestmentstrategy. Whatthesethreecasesillustrateisthatby refusingtoacknowledgeafailure,weendup makingmistakesworse.Thefamousproverb tellsustolearnfromourmistakes,butthat’s easiersaidthandone:theevidencesuggests

“Those who’ve been lucky tend to stay more rational” thatbothbadluckandmisjudgement unhingeustodamagingeffect. IfMrSpock(preferablyastoicLeonard Nimoy)waseitherplayingpoker,atawdry gameshoworavolatilestockmarket,he wouldimmediatelyacknowledgeabador unluckydecisionanddothebesthecould fromthenon.Alas,therestofusdon’tactlike that:instead,wetellourselvesthatthere’s

stilltimetomakegoodthelosses.Sowekeep holdofthecrappyshares,goallin,refusethe banker’soffers.Theeconomists’termforall thisis‘lossaversion’.Allyouneedtoknowis: it’snotagoodidea. Thisisthesortofthingyourgrandmother alwaysknew–grandmothersareoften naturalborneconomists.That’swhyshe wouldsay,“there’snousecryingoverspilt milk.”Themessage,then,isthatifthings havebeengoingparticularlybadly,keep calmandresisttheurgetostickstubbornly toyouroriginaldecisions. It’saharshlessonthatcanbeappliedto allareasofyourlife.Forinstance,it’salways possiblethatyourgirlfriendwilleventually becomemorebeautifulandlessobsessed withawhiteweddingandbabies.Butitisn’t thatlikely.Areyoujuststickingwiththe relationshipinordertoavoidadmittingthat youchosethewronggirlinthefirstplace? TimHarford’slatestbookDearUndercover Economist(Abacus)isnowoutinpaperback. AUGUST 2010 MEN’S HEALTH 111


●●●●●●●●

AGENDA 8/10

“ In spite of the pound, you can still make trips abroad affordable ”

THE MONEY SAVER

By Dan Plant, web editor, moneysavingexpert.com

Easy jet set

The sun may be high but the pound remains low, so in order to maximise your time abroad you need to employ some tricks of the travel trade HAVING ENDURED oneofthecoldestwintersinliving memory,summerholidaysarehigheronBritons’priority liststhanever.Butfacedwithaweakcurrencyandcabincrewwilling tostrikeatthedropofaduty-freegift,itmightseemlikeananother staycationisyourbestbet.Fairenough–theEnglishRivierais abeautifulthing–buttherearestillanumberofwaystoslashthe costsofholidaysabroadinhalf.

1 HAGGLE ●

PACKAGESALLABOUTTHE

Thesamepackageholidayissoldbylots ofagentsatdifferentprices.Knowingthat agentsarepeddlingthesameproductmeans youcanplaythemoffagainsteachother. Inthewhizz-bangworldofTwitterand LargeHadronColliders,itmaybeashock thatmytoptoolforcuttingpackageholiday costsisgoodoldTeletext.(Admittedly,it’s teletext.co.uknow.)Itlistsallholidayson offer,sofindtheoneyouwantandwrite downeverydetail.Thenextstepistofind thatexactholidayforaslittleaspossible.Jot downalistofalltravelagentsonTeletextthat sellholidaystoyourdestinationandnotethe officialadvertisedprice.Phoneoneofthe agentsandaskittobeatyourquote.Dothis withasmanyagentsasyoucan.Ittakesabit ofworkandpersuasion,butthishagglecan potentiallysaveyouthousands.Usingthis techniqueIrecentlymanagedtosecurea Floridabreakforafamilyoffouratacostof £2,000all-in–theinitialquotewas£6,000.

113 MEN’S HEALTH AUGUST 2010

2 THATFITS ●

ThefirstdecisionyouneedtomakeisnotGreeceorSpain,but packageorbespoke.Intermsofconvenienceorchoice,bothhave theirownclearmerits,butwhenitcomestocostaroughruleof thumbshouldgiveyouaclue.Packagesareusuallycheapestfor seven,10or14daysinatraditionalholidaydestination;forother timelinesandtosomewherealittleoffthebeatentrack,DIYbreaks tendtowinout.

BESPOKEFINDINGAPRICE

Forhotels, startwithapricecomparison websites(trytravelsupermarket.com). However,ignorethestarsystemaltogether; it’sbasedonfacilitieslikeconference rooms,notquality.Instead,reconcilethe priceswithtraveller-sourcedreviewsites such astripadvisor.com. Somewebsitessuchaslastminute. comoffer‘secrethotels’whicharecheaper becauseyou’renottoldthehotel’sname untilit’sbooked.Youcaneasilyrevealitstrue identitybycuttingandpastingthedescription intoGoogle.Meanwhile,bookcheapflights onlineatkayak.co.ukandskyscanner.net. Freeflightsareevenpossibleusingafew creditcardloopholes.Manycreditcompanies arelinkedtoairlinesandofferfreereturntrips ifyouapplyforoneoftheircardsandspend aslittleas£10.Onceyou’vespentabovethis ‘triggerthreshold’,bookyourflight,repaythe card,andcutitup. (Seeafulllistofthesecards atmoneysavingexpert.com/flights.)

3 NEEDLESSEXPENDITURE ● CUTCORNERSAVOIDING

Ofcourse,it’sthecraftyextrasthatairlines sneakin,suchaschecking-infeesand stowingbagsinthehold,whichcauseso muchcustomerire.Thetechniquestobeat thesevaryairline-to-airline,butingeneral youshouldfollowthesethreegoldenrules:

● Checkinonline–thisshouldalwaysbe freeofcharge.

● Buysuitcasesthatarepermissibleashand luggage.OnRyanairthismeans55cm x40cmx20cm–MHStyleEditorOlie ArnoldrecommendsSamsonite’sPro DLX-3(£215 samsonite.co.uk).Ifyougo 1cmoverthentheywillchargeyoutoput itinthehold. ● Usetherightkindofplasticpay.Many

airlineswilltaxyouforbookingwitha creditcard,butfreelyavailable‘prepaid cards’donotgethitwiththeusual£10/ personsurcharge.Findoutwhatsuitsyou bestatwhat-prepaid-card.co.uk. menshea lth.c o.uk

ILLUSTRATION ANTONY HARE. PHOTOGRAPHY STUDIO 33. DIGITAL IMAGING PRE MEDIA . SUNGLASSES CALVIN KLEIN COLLECTION EYEWEAR (£145 0871 5407 165)

Air Porcine’s fares can save your bacon


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8/10 AGENDA

Fish ’n’ cheap

PHOTOGRAPHY ROB WHITE. FOOD STYLING CARA HOBDAY. PLATE AND CUTLERY BY HEALS.CO.UK

You don’t need a week in Provence to enjoy classy French cuisine. Our resident masterchef reinvents the traditional brandade for less than a tenner   a tendency to wrong-foot people. The name itself is cryptic (it comes from the old Occitan verb, brandar, meaning to shake or beat) and its primary ingredient – salt cod – can turn the stomachs of the uninitiated. But brandade is a fantastic dish and one of my all-time favourites. So what are we talking about here? Years ago, long before the invention of the fridge-freezer, fishermen would salt their catch in order to export it to the southern regions of France, Spain and Italy without spoiling. Once there, the fish was soaked and used in a range of gutsy dishes, of which brandade remains among the most famous. A traditional Provençale version is an emulsification of salt cod, olive oil and milk (then sometimes baked) to create a delicious hot dip. Rooted in times of want and necessity and yet packed full of flavour, it is typical of dishes that have made the transition from peasant’s table to chef ’s kitchen in recent years. Of course, what this means is that, with a little knowhow, you can indulge friends in domestic fine-dining without baulking at the cost. Elizabeth David, the great English food writer and pioneer, once described brandade as a dish more trouble than it’s worth, presumably on account of the lengthy soaking times. But I’ve tweaked different versions over the years and this one, which uses smoked haddock rather than dried cod, eliminates all that. I like to complement the pungent smokiness of the fish with some grilled chorizo and a poached egg, though you can easily serve it alone with crusty bread on the side if you like. Either way, this is a simple, modern variation on a classic that to me is the very definition of elegant comfort food.

1 ●

First you need to mash your potatoes. The best cheat for perfect mash is to invest in an inexpensive piece of kitchen kit called a mouli (divertimenti.co.uk, £27), which works a bit like a large garlic crusher. Once you’ve boiled the potatoes for 15-20 minutes, press them through the tiny holes in the mouli for a smooth and velvety texture. Meanwhile, heat 100ml of milk in a pan and pour over the mashed potato, mixing it in well. Whisk in a little butter for a silky rich finish.

menshea lth.c o.uk

2 ●

Heat the remaining milk in a large pan with the garlic, thyme and rosemar y, and leave to infuse for around five minutes. Place the smoked fish in the milk and gently poach until firm – it should take no more than five minutes. Drain the fillet and place in a food processor along with the warm mashed potatoes. Blend on a pulse setting until well incorporated but not yet smooth. Roughly chop the parsley, add to the mixture and blend for another five seconds.

SHOESTR ING MICHELIN

By Stuart Gillies, chef patron of Boxwood Café and the Savoy Grill

“Brandade is the definition of elegant comfort food”

Prole-some food that tastes a million euros

YOU WILL NEED ● 400g smoked

haddock fillet

● 1kg King Edward

potatoes

● 1 chorizo sausage ● 1 large egg

3 ●

● 350ml milk

● Small sprig of

● 25ml double cream ● 25ml olive oil ● 1 clove of garlic ● Small sprig of thyme

Place two saucepans on the heat and fill one with hot water. Once it’s at a slow simmer, crack an egg carefully into the centre. While this is poaching, fold the haddock and potato mixture from the blender into the other pan and add the cream and olive oil. Stir constantly but gently until hot, adjusting the seasoning with sea salt and freshly ground pepper to taste.

rosemary

● A handful of parsley ● Butter ● Sea salt and freshly

ground pepper

4 ●

Meanwhile, slice up the chorizo sausage and place under a hot grill for a few minutes so that the edges crisp up and darken. Remove the egg after 3-4 minutes with a slotted spoon and drain on some kitchen towel. Plate up the hot brandade, topped with your per fectly poached egg and slices of chorizo. Finish by drizzling the excess oil from the chorizo slices.

AUGUST 2010 MEN’S HEALTH 115


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AGENDA 8/10 Theslowerthejourney,themoreclimactic thehomecoming.Orgasmisonlypossible becauseofforeplay,andtheparadigmatic formofarousalconsistsinitsslownurture. Putanotherway,lustistheequivalentof botchingupagardenoutofAstroTurfand afewplasticblooms;realeroticismconsists T ANTR C N TI inthesustainedandintelligentcultivationof I C A FR yourpartner’sbody,andhersofyours. By Will Self author, Ofcourse,inourtediouslyoverpsychogeographer sexualisedculture,inwhicheveryonethinks theyhavea‘right’tosex,inmuchthesame waythattheybelievetheyhavea‘choice’ whenitcomestomedicalcare,orwhich schooltheysendtheirkidsto,there’snogreat premiumplacedonsexoftheslowvariety. It’squicksexthatmakesthequickbucks:the We live in a world of fast flash,thepoledance,theziplessfuck,the

ixes, but when it comes to Adjust the speed to one-nightstand.Thehiddenandclumsy up the frequency sex, slower is always better handofthemarkethasfeltusallupand leftusunabletoappreciateanymorethatsexisessentiallyakindof ASMAEWESTsosagelyremarked,“Anythingworth physically-enactedconversationbetweentwopeople,ratherthana doingwellisworthdoingslowly.”SomehowIdon’tthink matterofpushingbuttonAuntilBinevitablyhappens. shewastalkingaboutscoopingdeadleavesoutofherswimming Inthepastslowsexwasbetterunderstood–atleastintheEast. pool.Ifinsomeoftheselittledalliancesintomylifeonthelethargic ThemysteriesofTantricsex(aspractisedbyMrandMrsSting), sideyoumaysuspectmeofacertainspecialpleading,whenitcomes oroftheKamaSutra,arereallynogreatmysteryatall.Asthemale tosextherecanbenodenyingit:slowisbeautiful.Indeed,Iwould orgasmisamoreeasilytriggeredaffair,itisincumbentonthemale gofurther,for,whiletheget-our-clothes-off-as-fast-as-we-can-sotolearntodeferit–andinthatdeferral we-can-revel-in-the-new-foundexistsallthepleasuresofbestowing land-of-each-other’s-bodyisthe arousalonthelesseasilyarousedpartner. sinequanonofthosefirstlustful Butinthisdayandagethemental couplings,itisaxiomaticthatif disciplineandthecalisthenicsrequired thereisnoprolongationoftheact, arejusttoomucheffort–socomesthe therecanbenorealdurationtothe resorttoalittlechemicalassistance.Thathigh-speedelectronic relationshipitself. communicationshouldbeusedincontinentlytoflogusmendrugs Goodsexisallaboutdrawingouteachlick,palp,tweakandcaress devisedtocreateartificialcontinenceisjustoneofthegreatironies untilthemostexquisitedeferralofecstasyisachieved.Titillationis ofthissupremelyunfunnyage. allabout…well,beingtitillated.Andyoucannotbetitillatedifit’sall overinasecond.Whenyoustoptothinkaboutit(andpleasedo,stop) almostallsexualenjoymentisfocusedonthejourney,notthearrival. WillSelf ’sWalkingtoHollywood(Bloomsbury)isoutinSeptember

SLOW LIFE

Coming of ages

“A lmost all sexual enjoyment is focused on the journey,not the arrival ”

THE BOOKTHAT CHANGED MY LIFE

By Gore Vidal, author, essayist

The History of the Pel oponnesian W ar

Life’s all Greek to Mr Vidal

116 MEN’S HEALTH AUGUST 2010

It’s difficult for someone who has read several thousand books to pick out one. But there is one that I first read when I was about 17, before I joined the army, and that I have never stopped rereading since. It’s The History of the Peloponnesian War by Thucydides. A few years ago when I had a regular slot on a New York radio station, I read Pericles’ funeral oration for the dead soldiers of Athens while on air. I felt we needed a bit of Pericles to tell us what a society expects of its citizens – that they must go to war – and what society must do with those who survive. You must take care of them.

The reaction from war veterans was great. They were fascinated to learn that 2,000 years ago people were talking about vets’ benefits. Back then, veterans were honoured; today, they’re exploited. Pericles knew that every Athenian male who was fit was going to fight. That’s the way it was in my generation, too. I served from 1943-46. I was the grandson of a senator, so I could have slipped through the net. But I didn’t. Today wars are started by sissies. In Athens, when it was Sophocles’ turn to be postmaster general, Pericles reminded him of his civic duties. Sophocles said, “Look, I’m an artist, politics is no business of mine.” Pericles responded, “The artist who says politics is no business of his has no business.”

menshea lth.c o.uk

ILLUSTRATION ANTONY HARE. PHOTOGRAPHY GETTY

The lessons of Thucydides’ account of ancient battles and political sparring have lost none of their relevance over 2,000 years later


MH PROMOTION

PICKMEUP IN A POT

Powering through the afternoon slump is a must for the active man, but a quick sugar-fix is a fast track to weight-gain. Total’s range of low-fat yoghurts are a healthy way to finish each day as strongly as you started it

Y

ou loaded up for the long day ahead with a high-GI, low-fat breakfast. You downed a whey protein shake mid-morning and then another after the gym, before tucking into a muscle-building lunch of chicken and pasta back at your desk. So far, so healthy. You have fuelled your body with energy, stacked your muscles with everything they need to repair and stayed off sugar and fat to keep yourself lean. But then 4pm rolls around. After a hectic morning and a heavy workout, an afternoon dip in your energy levels is as inevitable as the office airconditioning packing up. When your body runs out of gas it wants the quickest top-up possible. Beware of sugary snacks, they can blow a whole day of hard work and healthy nutrition. Instead, try Total Greek yoghurt: the instant way to turn your afternoon slump into an energy boom. Available in 0% or 2% fat, each pot of natural, thick-textured goodness is free of added sugars and, according to a University of California study, 50% higher in protein than a normal fruit-flavoured yoghurt. So one pot will keep you fuller for longer than the spike of a carbohydrate snack or the crash of a fat-filled indulgence, and provide you with an entire afternoon of the Total energy your body really craves.

Five wa ys to bea t the a fternoon slump WALKIT OFF A brisk, five minute walk will boost oxygen levels in the blood to prevent mental and physical fatigue and also release feel-good endorphins to improve your mood. COOL UP A glass of cold water is about more than a break from your desk. Staying hydrated enhances alertness and keeps your metabolism fired to burn more fat. SWEET SUCCESS A healthy snack with natural sugars will satisfy your body’s natural need for instant energy. Total 2% with honey is convenient, tasty and packed with protein. STR ETCH IT OUT Stretching the muscles in your arms and shoulders after spending all day hunched over a keyboard encourages good circulation to improve alertness and concentration. THINKAHEAD A breakfast based on fibre and protein will ensure you have energy supplies for the entire day. Try adding a tub of Total 0% to some granola or wholegrain cereal. To ind out more about Total and for more snack ideas visit

totalgreekyoghurt.com


Re:FUEL

Edited by Wesley Doyle

FAST FOOD FOR PER FECT PER FOR MANCE

SLIM DOWN! VITAL STATS (PER SERVING)

• 346 kcal • 11g fat • 3g saturated fat • 30g protein • 34g carbs (serves 4)

BULK UP!

VITAL STATS (PER SERVING)

• 1,001 kcal • 30g fat • 18g saturated fat • 58g protein • 38g carbs (serves 4)

ROAST WITH THE MOST

The MH nutrition lab cuts the fat and ups the lean meat in this prodigal Sunday lunch classic

THINK BIG PORK ROAST Known as the ‘other white meat’, our friend the hog has an undeserved rep as a bit of a gut-booster. The truth is man’s porcine pal has all the muscle-building benefits of beef with a fat-to-lean-meat ratio in the same neighbourhood as turkey. Pork also has a higher than average vitamin B6 content, which aids protein digestion – ideal for someone who is looking to gain size.

118 MEN’S HEALTH AUGUST 2010

And yes, you really will find pork scratchings on the ingredients list overleaf. We’re giving you a free pass on this pub favourite, which has won us over with its protein power: there is 17g to be found in every bag. Okay so you’ll also get around 9g of fat, but as about half of that fat is unsaturated and rich in memory-boosting oleic acid, you’ll remember not to scoff too many more packets while you’re cooking.

SHRINKING MAN’S PORK ROAST Swine for weight loss? No seriously, we’re not telling porkies. On average, the fat content of pigs has been reduced by 30% over the last couple of decades, according to experts at the online food encyclopedia Practically Edible (practicallyedible.com). This lithe pig was achieved through a combination of scientific breeding and feeding. It pays to buy your meat from the men

in aprons as a decent butcher can reduce the amount of fat in your roast even further through some clever carving. Plus, instead of bacon strips or other fatty toppings traditionally added to a roast dinner for a flavour-boost, we’ve kept the fat content down and updated this classic dish with the addition of apple chips. Preferable to stuffing fruit in your dinner’s mouth, we’re sure you’ll agree.

menshea lth.c o.uk/nutrition


INGREDIENTS ALL YOU NEED TO MAKE YOUR FEAST FOR BOTH RECIPES

● 250g ricotta cheese

BULK UP! EXTRA INGREDIENTS

● 2tbsp fresh chives,

chopped

● 2 pork fillets (800g) ● 2 cloves garlic

● 50g pine nuts

● 1tbsp fresh sage

● 4 slices bread

● 1 pork stock cube

● 3tbsp wholegrain

mustard

● 1 egg ● 250ml apple juice

● 20g pork scratchings

● 2tbsp apple cider

● 125ml sour cream

● 1tsp Dijon mustard ● 300g green beans ● Sea salt

WORDS ELAIN EVANS. PHOTOGRAPHY JOHANNA PARKIN. FOOD STYLIST MAUD EDEN AT HERS AGENCY. BAMBOO CHOPPING BOARD CONRANSHOP.CO.UK. RAYMOND BLANC AVALON 3 PCE KNIFE SET HEALS.CO.UK. RAMEKIN BOWLS HEALS.CO.UK

● Pepper

● 200g shallots ● 350g apples ● 2tsp margarine ● 20g unsweetened

SLIM DOWN! EXTRA INGREDIENTS

apple chips

METHOD

FOUR SIMPLE STEPS TO HOG HEAVEN

1

3

2

PIG PREPARATION BOTH Preheat the oven to 185°C/ gas mark 4. Lay the pork fillet on a plastic cutting board, then use a sharp knife to ‘butterfly’ it: making a cut all the way along the fillet, parallel with your work sur face. Next cut through the middle, almost, but not quite, to the other side. Then open the two sections like a book and lay flat. Use the end of your knife to make additional long slits and continue folding the fillet out. If the fillet is slightly uneven, cover it with cling film and give your biceps a workout by bashing it with a meat mallet until it’s flat – or if you don’t have a mallet to hand, the back of a substantial frying pan will do.You may want to turn the volume up on your radio/ iPod/laptop to drown out the noise – your neighbours might not appreciate the Sunday afternoon wake-up call.

menshea lth.c o.uk/nutrition

GET STUFFED BOTH Roll up the sage leaves and finely chop them along with the garlic. SLIM DOWN Peel the shallots, slice in half lengthwise and chop finely. Peel and core the apples, then chop into 1cm squared pieces. Fry the shallots in margarine for 3 minutes, then add the garlic and apple. Sprinkle the stock cube over the apple and fry for a further 5 minutes until it starts to caramelise. Add the sage and remove from the heat. BULK UP Whizz the bread into crumbs in a food processor. Add the ricotta cheese, stock cube, garlic, sage, chives, salt and pepper. Whirl the processor until everything is blended. Stir in 2tbsp of wholegrain mustard and pine nuts with a spoon. Don’t process them as you’ll just end up with tiling grout.

4

ROLL WITH IT BOTH Place 3 strands of butcher’s twine under the fillet. Season, cover with the stuffing, and roll it all up Swiss-roll-style, tying the twine using your best Scout skills. Beat the egg and use to coat the joint. SLIM DOWN Crush the apple chips to a dust-like consistency and use them to cover the eggcoated meat. Place the joint in a baking tin and roast. BULK UP Same as above but use crushed pork scratchings in place of the apple chips. BOTH Put the apple juice, cider and Dijon mustard in the frying pan and boil for about eight minutes, until it reduces down to a syrup-like consistency. Remove from the heat. BULK UP Add the additional tablespoon of wholegrain mustard, as well as the sour cream, to the apple cider sauce.

A PIG FINISH BOTH Check the pork with a meat thermometer; it’s done when it reaches between 63°C and 66°C, depending on how you like it of course. Unlike chicken, it’s okay for pork to be a bit pink, as long as the juices aren’t bloody. Take the meat out of the oven and let it rest for 10 minutes. In the meantime, top and tail 2 handfuls of green beans and cook in a pot of salted water over a medium heat for around 10 minutes. Drain and sprinkle with salt and pepper. Remove the cooking twine from the meat and carve the pork. Don’t indulge in the ‘one-for-me-one-for-the-plate’ rule – you’re not your dad yet. Either top the pork with the sauce or make a puddle and rest the meat on top. Add the green beans and serve. Now get stuck into the remainder of that cider MH – it is a Sunday after all. ■

AUGUST 2010 MEN’S HEALTH 119


WHAT’S SO GOOD ABOUT IT?

MOOR MUSCLE

A week's worth of nutritionally perfect, post-workout meals in less time than it takes for a takeaway to be delivered

T

he great thing about bulking up is that you get to eat bucket-loads of food. The tricky part is finding the time to prepare it. To produce mass you need to mass-produce and this recipe lets you cook up a freezer-full of muscle meals in one shot. By cooking in bulk you’ll always have a nutritionally balanced meal in the freezer to stick in the microwave when you get back from training. So you’ll never have to resort to the takeaway menu – no matter how tired you are.

HOW TO MAKE IT

WHAT YOU’LL NEED ■ 1.5 kg skinless chicken thighs ■ 2 large courgettes, chopped ■ 2 tins chickpeas ■ 2 tins chopped tomatoes ■ Large handful chopped coriander

3 While it’s cooking, throw a handful of quinoa into a pan, add double the volume in water and bring to a boil. Cover and simmer until all the water has been absorbed.

3

4 Once the chicken is cooked through turn the hob off and season with salt and pepper then add the coriander. You’ve got 5 portions. Serve one over the quinoa, then split the rest into four and freeze for a Moroccan muscle feasts that will keep you refuelled for the rest of the working week.

4

■ 500ml chicken stock ■ Pinch cayenne pepper ■ Pinch ground cumin ■ Pinch ground cinnamon ■ Handful quinoa

1 Stick some suitably north-African music on the stereo. Place the chicken thighs in the pan and cook for 2-3 minutes on each side. 2 Add the courgettes and continue cooking, stirring occasionally. Once they’ve browned add the chicken stock. Next put in the chickpeas, tomatoes, cayenne, cumin and cinnamon. Simmer for 10-15 minutes.

Each serving of this delicious Moroccan stew gives you approximately 31g of protein and 41g of carbs, pretty much the ideal split for a post weights-workout evening meal.

1

2

FOODFORTHOUGHT Many eating plans say you can eat whatever you want one day a week. So,won’tIgetfat?

1

Weight gain isn’t the issue here. It takes a 3,500-calorie surplus to pack on 1lb of fat, so you’d really have to stuff your face to notice an effect. The real worry is that even one high-fat, high-carbohydrate blow-out can make it harder for your brain to resist temptation in the future. But if you’ve stuck to a healthy eating plan for long enough to see a difference in how you look and feel, you’ll find that those old greasy favourites just don’t do it for you anymore.

120 MEN’S HEALTH AUGUST 2010

Is melted cheese worse for you than normal cheese?

2

The success of the humble toastie is testament to the greatness of melted cheese. But there isn’t a special wormhole where fat from elsewhere in the universe gets pumped into your cheese sarnie when it’s heated. The heat simply breaks fat bonds, which in turn releases more aromas. The cheese cannot gain calories or turn the fat into trans fats. It does however offer you a sly weight-loss opportunity – you can dab the cheese with a paper towel to soak up the extra grease.

WORDSS WESL WORDS WORD WESLEY WESLEY EY DOYLE. DDOY OYLE LE. PHOTOGRAPHY PPHO HOTO TOGR GRAP APHHYY JEFF JJEF EFFF HARRIS. HA HARR RRISS. STYLING STYL ST YLIN INGG LIZA LLIZ IZAA JERNOW JER JERNNOW OW AT A APOSTROPHE. AAPO POST STRO ROPH PHE HE. ILLUSTRATION ILL LLUS USTR TRAT RATIO IONN JASON JASO JA SONN PICKERSGILL PICKE PICKERS RSGI GILL LL AT ACUTEGRAPHICS.CO.UK,BILL AACU CUTE TEGR GRAP APHI HICS CS.CO COO.UK UK,BI BILL LL MCC MCCONKEY,ROB MCCCON ONKE KEYY,RO ROBB MILTON. MILTO MI TON ON. ADDITIONAL ADD AD DITI TION ONAL AL PHOTOGRAPHY PPHO HOTO TOGR GRAP APHHYY ROB ROB M MILTON MIL ILTO TONN

MH itness advisor Ray Klerck writes the food wrongs How can I tell if foods plastered with ‘lowfat’ or ‘healthy’ labels are what they say they are?

3

Labels are like a peacock’s feathers: they’re all about dazzling you with clever marketing. Ignore the front of the packet, and look instead at the numbers on the back. Aim for high (10g or more per 100g) amounts of protein and fibre, and low amounts of (20g or less per 100g) carbohydrates, saturated fat, sugar and sodium – ideal amounts for a balanced diet. And remember, whole foods have no labels for a reason – they’ve got nothing to hide.

menshea lth.c o.uk/nutrition


SNACK OFF

Which one of your five-a-day should accompany your posttraining protein hit? Broccoli and cauliflower square up…

CAULIFLOWER

BROCCOLI ENERGY If you’re after power, serve up an ace of green energy. In a 100g of broccoli you’ll get 34 calories of potential energy while the cauliflower offers you only 25 calories for the same size. For an energetic partner for your pre-workout chicken breast, broccoli is superior to its bleached counterpart.

Don’t just sit there and stew. Eat it for a better body

COOKING THE FIGURES

IT ALL ADDS UP TO PERFECT NUTRITION

The fraction of a tin of tuna you need to eatinordertoboost your metabolism by 8.5% Source: Medicine & Science In Sport & Exercise

1

2

menshea lth.c o.uk/nutrition

Don’t sideline cauliflower – three servings a week will improve liver function so you’ll burn fat more efficiently, says the University of Hawaii. You’ll get no such kicker from broccoli. However poor cauliflower gets called ‘out’ in the B vitamin stakes as it has 3% less of the digestion-aiding compounds than broccoli.

MUSCLE Research at the Fred Hutchinson Even if you skipped school Cancer Research Centre found completely, you would still know 3-4 weekly servings of cauliflower that veggies aren’t a prolific cut your risk of prostate cancer by protein source. But broccoli 33%. Cauliflower also offers 20% does offer 3g of protein per 100g compared to just 2g in cauliflower. of your RDA of vitamin K, but that’s nothing compared to broccoli’s Every little bit counts in the world 127%. “It keeps your bones and of muscle building. cartilage in top condition,” says Paul Collins, author of Strength Training for Men (Meyer & Meyer). RECOVERY Crammed with vitamin C, broccoli gives you 148% of your RDA – 59% more than you’ll get from the same amount of oranges. This will help you recover faster from intense workouts and be less stiff the day after, according to research in the British Journal of Nutrition. So make sure there’s a piece of green on every post-workout plate.

Is there any redemption for cauliflower other than its deliciousness with cheese sauce? Yes. It gets one over its green cousin thanks to its high phytosterol levels, of which broccoli has zero. They reduce cholesterol by 10-15%, says The Journal of Nutrition. Warning: this may not work as well with your full-fat cheddar sauce.

AND THE WINNER IS…

BROCCOLI, FOR ITS TRIPLE VICTORY IN MUSCLE, ENERGY AND RECOVERY AUGUST 2010 MEN’S HEALTH 121


Clinically tested to make your tummy

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Available at

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EARLY STARTER

Ingredients

Cook up a solid set of abs with one quick flash in the pan

Kettle on? Good. Now raid the fridge for a fat-burning feast

1

RUSTIC BREAKFAST PIZZA ■ 1 mini wholewheat pitta bread, about 20cm wide ■ 1 handful sliced mushrooms ■ 1 large handful baby leaf spinach ■ 2tbsp crumbled goat’s cheese ■ 2tbsp olive oil ■ 1 egg

3

You should by now be a little puffed and certainly more awake. Wash your hands, put them on your hips and perform a body-weight squat by bending your knees until your thighs are parallel to the floor. Do 10 of those then top the pitta bread with the spinach. Do another 10 before topping with the mushrooms. One final set, then add the cheese. Drizzle the oil on top and stick it in the oven at 200°C.

Drop back into the press-up position. Place your hands on small towels that are in line with your shoulders. Now slide your right hand as far in front of you as possible and bend your left elbow to lower your body as close to the floor as you can. Return to the start and repeat with your left hand. Do 7 reps on each hand. Take the pizza out of the oven and crack the egg into the centre. Bake for another 4 minutes.

2

4

While you’re waiting, sit on the edge of a chair or bench, feet on the floor. Stick your hands on the chair next to each hip, palms down, and use your arms to lift your backside slightly up. Move your feet forward so your body is in front of the chair and thighs parallel to the floor. Lift your right leg off the floor and raise your left arm in front of you. Hold for 10-15 seconds. Repeat on the other side. Perform 3-6 reps on each side. Then hop to the next move.

5

Stand with your feet shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees. Pause then stand up. Squat again, but after this one, jump as high as you can. Upon landing, do a normal squat. Keep alternating between squats and jumps until you’ve done 6 jumps. Your abs are forced to flex hard as you land to stop you from falling over. Check on the pizza. Nod approvingly, then tuck in.

menshea lth.c o.uk/nutrition

Calories in the meal 200kcal Calories burned making the meal 157kcal

FINISH

WORDS RAY KLERCK. PHOTOGRAPHY PLAMEN PETKOV. STYLING ED GABRIELS. ILLUSTRATION JASON PICKERSGILL AT ACUTE GRAPHICS,ACUTEGRAPHICS.CO.UK

START

Splash your sleepy head with water – it’s time to give your abs the giddy-up. Stumble to the kitchen, stick a pot of coffee on and prepare the ingredients. That done, immediately drop down into the press-up position – time is precious. Keep your arms locked and back dead straight. Bring your right knee towards your left elbow – touch it if you can. Return to the start position and repeat with your left knee. Do 8 reps on each leg to fire up your metabolism.

THE LAST WOR D For an addi tiona l boos t, a liberal dose of chill i sauce, slipp ing your fat-b urnin g meta bolis m into anot her gear

AUGUST 2010 MEN’S HEALTH 123


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ADD UP THE BENEFITS

REn.!The MO o r e bac

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T U B T T A H F G T I A E E SE W LO PHOTOGRAPHY MARCUS NILSSON. FOOD STYLING MAGGIE RUGGIERO. PROP STYLING ANGHARAD BAILEY. ADDITIONAL PHOTOGRAPHY REX

irates ab Em ls r A d e ve t Unit de le r ecen triglyceri for a n I . d ght ople s an e wei level 0,000 pe t as those to los , insulin 9 y y igh a l r e w er w est ghts cked nea r y wei the b ng ov djust you i a d s r e i o t b , b t f s r a t a o e h a t k u f w s t y o i o r no ey dl tud same e sur arbs, iet ha ce it. ean s w in c ow-carb d d a Europ ke had the take, mak ay you sli o l s i l t w n a in et tha wed a at diet. A low-fat int t your fat tter which g a di who follo a a w-f os o m o h l t b i o a Eatin e n o w l t h r s p nt wit oose , peo ipant bur ge study se who we hat par tic ll, if you ch ur ger is a i t o t b th t. S und y–a than s of fa ars fo dingl ral ye r amount vity accor e v e s he cti te hig ical a who a and phys ons por ti

S! of LEpS s t or ion

Keep mited arbs li c y t. h c star our fis ize of y s o e o h t t to ows r ch sh n o Resea e will pil much unds the po

EAT THIS... VINE LEAVES Ignore all thoughts of sloths and koala bears – you can boost energy levels with leaves. Not just any old foliage but these briny, refreshing staples of Greek and Middle Eastern cuisine. For an appetiser or snack, you can wrap them around a stuffing of rice, herbs and spices. Find pre-stuffed vine leaves at the deli meat counter at most supermarkets. They’re an excellent source of iron which keeps your blood oxygenated so you have more energy to exercise. They’re also rammed with vitamin C, which will help you recover from exercise quicker. There goes the defence that the best by-product of the vine is wine.

menshea lth.c o.uk/nutrition

A cut-out-and-keep shopping list featuring all the ingredients you’ll need to knock together the meals in Re:Fuel – and where you can buy them at the cheapest price. Prices are correct at the time of going to press. (In conjunction with mysupermarket.co.uk) Tesco Fresh British Pork Fillet (560g) £4.47 Tesco Garlic (100g)

£0.52

Fresh Sage (25g Tesco)

£0. 68

Knorr Stock Cubes Pork (Sainsbury)

£1.20

Willow Farm Barn Eggs (x6 Tesco)

£1.37

Tesco Pure Clear Apple Juice (1L)

£0.80

Bulmers Cider (568ml Tesco)

£1.52

Tesco Dijon Mustard (185g)

£0.48

Green Beans (310g ASDA)

£1.00

Saxa Fine Sea Salt (65g ASDA)

£0.40

ASDA Ground Black Pepper (25g)

£0. 55

ASDA Ricotta (250g)

£1.00

Cut Chives (25g ASDA)

£0.67

Pine Nut Kernels (100g Tesco)

£2.52

Colman’s Mustard (150ml Tesco)

£0.84

Pork Scratchings (britishcornershop.co.uk)

£0.74

ASDA Soured Cream & Chive dip

£0.87

Tesco Finest Shallots (400g)

£1.00

Anchor Butter (250g Tesco)

£1.00

Tesco Chicken Thighs (515g)

£3.00

Courgettes (Approx 190g Tesco)

£0.34

Tesco Chickpeas (400g)

£0.39

Tesco Chopped Tomatoes (400g)

£0.44

Tesco Ground Coriander (36g)

£0.42

Tesco Olive Oil (250ml)

£1.00

Tesco Chicken Stock (500g)

£1.61

Schwartz Cayenne (26g Tesco)

£1.39

Ground Cumin (43g Tesco)

£0.47

ASDA Cinnamon (32g)

£0.50

Tesco Granose Quinoa (300g)

£1.68

ASDA Tuna Chunks (185g)

£0.70

ASDA Pitta Breads (4)

£2.08

ASDA Sliced Mushrooms (290g)

£0. 44

ASDA Baby Spinach (160g)

£1.00

ASDA French Goat’s Cheese (100g)

£0.91

Total:

35 items, £38.00

For more top dishes see menshealth. co.uk/lipsmackingrecipes

AUGUST 2010 MEN’S HEALTH 125


Edited by Olie Arnold

THE CLOTHES THA T MA KE THE MA N

#3 A BOVE BOA RD

WORDS DAN JONES. PHOTOGRAPHY ANDY BARTER,GRAMBEAU/RIPCURL.COM. WATERCOOLED (WATERCOOLEDSURF.COM). BOARD SHORTS BY RIP CURL 01637 850848

From beach to bar, board shorts are a wardrobe essential. Surfing world champion Mick Fanning explains why

W •Y acht Club board shorts £55 Rip Curl • 5’10’Marauder £350 Watercooled

menshea lth.c o.uk/style-grooming

ere you to take only three items on holiday, your trusty shorts would be one. (The others, since you ask, would be passport and credit card.) The board short is a sartorial traveller’s cheque. Accepted the world over, board shorts take you from the water to lunch on the terrace with maximum style. “In summer you can surf in them, live in them – jeez, you often sleep in them,” says Mick Fanning, surfing’s current world champion. “Where I live, you wear them pretty much everywhere, except maybe the casino. Wearing board shorts is a way of life.”

They may be a leveller, but not all shorts are created equal. “Modern manufacturers keep them fresh with the latest tech,” says Fanning. “These days you should expect lightweight fabric that will dry in minutes and welded seams with no stitching. Look for secure pockets and a zip and drawstring so they don’t come undone.” The current crop of board shorts is just as much at home on land as at sea. For maximum style and versatility go for simple primary colours. Worn with a loose, lightweight cotton shirt, pieces by Paul Smith and Emporio Armani are nautical miles away from the stereotypical palm-tree patterned beach-bum uniform. Vents at the inside leg and on the pockets keep the airflow going, which will stop you sweating up your own rip-tide when you’re settling down to a post-surf, sunset beer.

AUGUST 2010 MEN’S HEALTH 127


STYLE NEWS

AUG10 | THE BRIEF Multi-functional weekend jacket + jeans shopping made easy + boots to keep your feet cool A £105 Levi’s B £310 PRPS C £110 APC D £85 Nudie E £185 Marc by

B

Marc Jacobs

A

Love,technica lly

If you demand technicality from your outdoor wear, this jacket will satisfy your high-octane whims – at no cost to style. American outer wear label Woolrich John Rich has joined forces with Japanese brand Nanamica, famed for its know-how in technical fabrics. Woolrich’s preppy angle is still evident, making this jacket per fect for a weekend spent out and about. Subtly fitted and lightweight, it’s great for throwing over a suit or smar t trousers for a more gentrified look. £300 woolrich.it

E C

D

BATHE IN THE RISING SUN WITH THESE AWESOME COLLABORATIONS

Letters a f er your na me

Prada’s new ‘Pradalphabet’ T-shirt collaboration is a match made in design heaven, and a boon to anyone looking for a unique gift . The other half of this joint venture is design duo M/M of Paris, who are the brains and the graphite behind the letter designs. The T-shirts come in a custom-made archive box with a signed album, making them extremely collectible. MH suggests you have the initial of your loved one printed onto one. Such a magnanimous gesture will always pay handsome dividends. From £135 prada.com

ADIDAS/YOHJI YAMAMOTO (Y-3) If street style is your schtick, these will boost your credentials quicker than you can say “Nike who?” £250 y-3.com

WORDSRYANTHOMPSON.PHOTOGRAPHYSTUDIO33

KANEKO OPTICAL FOR NONNATIVE The Wayfarer shape gets the oversized treatment straight from Tokyo. Big is definitely better if you want to make a statement. £305 oki-ni.com

Stress-free denim My-wardrobe.com has made sense of the Sisyphean struggle that is jeans shopping. Rather than wade through rail after rail of generic designs, you can now log on to my-wardrobe’s denim bar and narrow your search by brand, colour and style, and within seconds you’ll have a shortlist of your favourite jeans at your fingertips. The descriptions are detailed and the images comprehensive, plus if the fit isn’t quite right, you can return them at no extra cost. And all this from the relaxing environs of your own home – you’ll never have to queue for a changing room again. my-wardrobe.com

Fa ncy a chukka ?

BATHING APE AND CASI0 G-SHOCK It is a rare thing when street brands collide, but the kinesis can produce collectable gems such as this by Casio and cult brand, A Bathing Ape. Two parts glam, four parts genius. £240 bape.com

menshea lth.c o.uk/style-grooming

In hot weather, the lightweight suede of the chukka boot keeps you cool when flip-flops are a step too far. The best reproductions are by Oliver Sweeney, who has gone back to his roots to recreate this calfskin classic (£195). Sweeney’s flagship store is moving to London’s Conduit Street and being re-fitted by architects Urban Salon, ensuring your shopping experience is as big a hit as the boots. 5 Conduit Street, W1S 2XD, oliversweeney.com

AUGUST 2010 MEN’S HEALTH 129


TEE PA RTY POWER CREW OR ROUNDNECK The wardrobe workhorse – suits any body shape and size

SCOOP OR DROP NECK Deep, round cut-out neck for those who want to look leaner

LONGSLEEVED For those who want to give the illusion of height

Wear your V-neck tee slightly bigger than you’d normally choose to avoid the beach Lothario look. This style can complement a casual suit jacket as the angular pointed neckline matches the contours of the lapel. If your chest is hirsute, a trim will keep things neat – hairs curling around a neck line look messy.

Monochrome shades (charcoal, white, black) are a stylish addition to tailored shorts or flat-front trousers and can carry you from day to evening effortlessly. Leave patterned/ brighter/ graphic round necks for daytime but avoid ostentatious brand slogans past the age of 25. You’re not a walking billboard.

Wear with a casual suit, faded or worn jeans or loose cotton shorts. Due to its unstructured appearance, this tee should never be considered for a formal occasion, but if you do need to smarten up pull over a lightweight, open shirt to cover your arms. It’s the perfect option for the beach and won’t lose any cachet when wrinkled.

Use this tee to master the layered look. The key is not to make heavy colour or pattern contrasts, as it will only look clumsy. Choose a shirt which has a similar colour tone to your tee and keep both untucked for a casual look. If you go for a pattern make sure you opt for a plain tee on top.

PAUL SMITH

CP COMPANY

COSTUME NATIONAL

DIOR HOMME

D& G GUCCI

BEST FOR BRA NDS

BOTTEGA VENETA

VNECK Body-revealing cut that suits a worked out chest

DRIES VAN NOTEN

THE LOOK

THE CUT

Whether you’re kicking back in the park or graf ing at your desk, the T-shirt you pull on reveals a great deal. Here’s how to show your true colours, stylishly

Wearing in a lightweight version such as Sea Island cotton. This is the coolest fabric, so best for wearing under a suit jacket.

Longevity. This tee doesn’t date, so buy the highest quality cotton you can afford in plain or simple styles and it will last for years.

Comfort. By choosing this T-shirt you are strictly in play time, so surrender your plans and relax.

Giving you multiple options for your wardrobe. Invest in flexible colours (such as black, white and red) to ensure you’re never short of a new look.

Hugo Boss, Emporio Armani, Reiss, Zara, He by Mango, Vans

Ralph Lauren, M&S, H&M, Sunspel, Boden, Insight, Timberland

John Smedley, River Island, Paul Smith, Topman, Acne, Marc by Marc Jacobs

D&G, Calvin Klein, Uniqlo, Burton Menswear, Nudie, Cos, Creep at Asos

130 MEN’S HEALTH AUGUST 2010

menshea lth.c o.uk/style-grooming


STYLE A CCESSORIES

words david waters. photography studio 33. illustration rob milton

VNECk

CREw OR ROuNd NECk

SCOOp OR dROpNECk

LONgSLEEVEd

Nautical £23 He by Mango (0207 434 3694)

Plain £30 Insight (insight51.com)

Black £60 Acne (acnestudios.com)

Frayed edges £82 Nudie (nudie.com))

Blue Corgan £22 Reiss (reiss.co.uk)

Cut-out print £8 H&M (020 7323 2111)

Striped £75 Marc by Marc Jacobs (marcjacobs.com)

Yellow £19 Cos (cosstores.com)

Thin V £20 Vans (vans.co.uk)

Rust £30 Timberland (timberlandonline.co.uk)

Feather print £20 Topman (0845 121 4519)

Blue and white striped £80 Creep at ASOS (asos.com)

menshea lth.c o.uk/style-grooming

august 2010 men’s health 131


Windows®. Life without Walls™. Dell recommends Windows 7.

Want premium performance? The Studio XPS is made for you. If you want high performance, a Studio XPS puts you in the driving seat. Take a closer look at our top-of-the-range Studio XPS 16. Beneath its sleek, high-gloss contours, the new Intel® Core™ i5 Processors provide dynamic power and speed.

Available in 3 colours: Black (default), Red or White with a backlit keyboard, edge-to-edge display and premium styling.

We can tailor-make your Studio XPS 16 to suit you. Choose optional leather trim, or backlit keyboard. It comes with Windows® 7 Home Premium, so you can stream your favourite photos, videos, and music to your home audio-video system. Prices for the Studio XPS start from £899.

Go on, treat yourself to the studio xps experience.

Call: 0844 444 3328 | Click: dell.co.uk/studio 8am-9pm Weekdays, 9am-6pm Saturdays, 10am-7pm Sundays and Bank Holidays

Count on the combination of Dell and Windows® 7 to give you fast, intuitive computing for your day-to-day tasks. Less is more with Windows® 7 - fewer interruptions, fewer steps to complete tasks, fewer delays.

Offers due to end 28/07/2010. Subject to availability, prices and specifications are correct at date of publication and may change without notice. Terms McAfee™  PROTECT WHAT YOU VALUE. and conditions of Sales, Service and Finance apply and are available on request or at www.dell.co.uk. Delivery charge is £20 Incl. VAT per system (unless otherwise stated). Consumers are entitled to cancel orders within 7 working days beginning the day after the date of delivery; Dell collection charge is £23 Incl. VAT for system purchases. Dell’s general Terms and Conditions of sale apply and are available on www.dell.co.uk. Celeron, Celeron Inside, Centrino, Centrino Inside, Core Inside, Intel, Intel Logo, Intel Atom, Intel Atom Inside, Intel Core, Intel Inside, Intel Inside Logo, Intel Viiv, Intel vPro, Itanium, Itanium Inside, Pentium, Pentium Inside, Viiv Inside, vPro Inside, Xeon, and Xeon Inside are trademarks of Intel Corporation in the U.S. and other countries. Microsoft, Windows, Windows Vista and the Windows Vista logo are trademarks or registered trademarks of Microsoft Corporation in the United States and/or other countries. Dell disclaims proprietary interest in the trademarks or trade names of other entities used to refer to them or their products. Dell Corporation Ltd., Dell House, The Boulevard, Cain Road, Bracknell, Berkshire, RG12 1LF. If you wish not to receive further marketing material via fax or direct mail please inform us via mail: delluk@clientmail.eu.com; post: Dell - Suppressions. DELL PO Box 659 SOUTHALL UB18 7ZB; or fax: 0800 3283071.


STYLE STA PLES

HOPPER’S DELIGHT

WORDS RYAN THOMPSON. PHOTOGRAPHY JOHANNA PARKIN. STYLING ERIC DOWN. STOCKISTS: BALLY 020 7408 9877; BALLY.COM; BARACUTA BARACUTA-G9.COM; BRIC’ S AT HARRODS 020 7730 1234; HACKETT 020 7939 6865 HACKETT.COM; MARKS & SPENCER MARKSANDSPENCER.COM; NIGEL HALL 020 7836 7922; RAY-BAN DAVIDCLULOW.COM; TWEEN AT HARVEY NICHOLS 020 7235 5000

From Greece to Italy via Croatia and Sweden, Europe is an islandhopping paradise. Here’s how to pack light –and look your best Island-hopping might conjure up images of private yachts and velvet ropes, but with the euro sinking faster than BP’s drillbit, there’s never been a better, more affordable time to cruise Europe’s floating gems. “The holy grail of packing for a multi-stop trip is hand-luggage only,” says The Sunday Times’ assistant travel editor Paul Croughton, who has notched up more miles than you’ve had calories. “The secret of one-bag packing is versatility. You only need a week’s worth of underwear and socks – get your hotel to wash them, or grab a packet of travel hand-wash before you go and do them yourself. Ditch the ‘have they lost my bag?’ stress and the carousel queues and get on with the job of looking good and having fun.”

CARRY IT ON

“Chunky suitcases are great for stowing away on long haul flights,” explains Croughton, “but most airlines restrict you to about 10-12kg for carry on, so you need a light but strong bag.” This suede weekend hold-all from Bric’s (£250) features hardwearing tan leather straps and reinforced corner pieces (to withstand being thrown from yacht to yacht, naturally).

BLAZER TRAIL

“You only want one jacket, so make it formal enough to wear with smart jeans in the evening, but relaxed enough for daytime use,” says Croughton. A linen mix works well, and go for a fitted but unstructured shape, such as this neutral blazer by Tween (£218).

SMALL DETAILS

BOHEMIAN WRAP

Channel the grand tourists of the 1800s with a dapper scarf, such as this one by Hackett (£45). “It can liven up a T-shirt and jacket combo, but also has practical uses. Mine’s a big square number from a Syrian market, which has doubled up as a picnic blanket and even a sling in its time,” says Croughton. It also makes a great sweat mop.

TOP AND TAIL

“Linen shirts have their place, but they crease almost instantly,” says Croughton. “They’re great if worn with tailored shorts (£75 Nigel Hall), but you may be better off with a couple of smart polo shirts which tend to keep their shape better in your bag. Baracuta do some nice buttondown-collar ones (£49) in bold colours.”

HOT STEPPERS

“You only need two pairs of shoes – flip flops or sandals, and a smarter trainer or shoe for the evening,” says Croughton. Running shoes are too bulky and simply unnecessary since you can run barefoot on the beach. These two-tone sneakers by Bally (£220) work equally well with shorts or trousers for a look that covers all bases.

“Liquids must be in containers no bigger than 100ml. Most brands do mini versions,” says Croughton. “You can always grab shower gel, shampoo and razor blades from your hotel or the local supermarket, but if you want to take your favourite toiletries, decant them into these refillable containers from Marks & Spencer’s (£7.50). Ear plugs are vital – you never know when the neighbours will be partying harder than you.”

HIGH SPECS

Aviators are very popular with young Mediterraneans so set yourself apart with some tortoiseshell Wayfarers (£120 Ray-Ban at David Clulow). “Go for polarised lenses which cut back on the glare of the sun on the sea,” says Croughton. They’re also often quite dark, which is useful if you’re caught looking somewhere you shouldn’t on the beach.”

Welcome to the rocks Use our snapshot island-hopping guide to Europe’s best destinations CROATIA The 1,100 mile Dalmatian Coast comprises almost the same number of glorious islands. Start at visit-croatia.co.uk to get your sense of bearing, or outsource the hard yards to blacktomato.co.uk.

menshea lth.c o.uk/style-grooming

GREECE The best web resource for planning your trip is greekisland.co.uk, with detailed guides to every island plus up-to-date ferry timetables (for what they’re worth, Greece being Greece).

ITALY The Aeolian islands, are about the most beautiful in Europe. MH suggests heading to Panarea for a night of partying at Hotel Raya (hotelraya.it). Thinksicily.co.uk has the best guide to getting there.

SWEDEN Stockholm’s archipelago is vast – some 24,000 islands. The best time to go is between July and August. For a comprehensive guide, head to the unpronounceable waxholmsbolaget.se.

AUGUST 2010 MEN’S HEALTH 133


SMA LL FLY

Make check-in hassle-free with our round-up of the best travel-sized products

T

he-circumspect mentality of our post-9/11 world has bequeathed us long check-in queues and insufferable security checks with draconian liquid restrictions. But as George Clooney demonstrated in Up in the Air, gliding through airport security with nary a hair out of place requires careful planning and a judicious selection of equipment. We’ve compiled the definitive list of airport-friendly grooming essentials that will ensure you’re relaxing in the lounge, vodka tonic in hand, while everyone else is waving goodbye to their newly confiscated toiletries. Smug is the only way to travel.

3

4 1

WASH

1. Moisturising Conditioner £11 for 300ml Label. M Exposure to wind and sun can dry out hair. This protects against UV damage while aloe, echinacea and wheat proteins moisturise and strengthen it. 2. Nettle Oil Balance Shampoo £3.85 for 250ml The Body Shop Using wax can leave hair lank and greasy. Nettle oil is a

134 MEN’S HEALTH AUGUST 2010

natural astringent, which removes excess oil so your hair stays looking healthy. 3. Recharge Black Pepper Body Wash 100ml £39 (part of a 5-piece travel kit) Molton Brown Beat travel fatigue by boosting your blood circulation with this energising black pepper oil bodywash.

SHAVE

4. Super Clean Face Scrub (30ml) £15 (part of a 3-piece travel kit) Nickel Use this cleansing gel before shaving to remove dead skin and lift trapped hairs for a closer result, (meaning you won’t have to shave as often). This one is soap-free so it’s nondrying. The scrubbing effect will also take years off you,

which is just as well if you’re a frequent flyer who needs to look his best on arrival. 5. Shave Crème (50 ml) £15 (part of a 4-piece travel set) The Shave Doctor Cream shavers moisturise better than foams or gels. Lemon tea tree oil gives a cooling effect, ideal after a day in the sun.

menshea lth.c o.uk /style-grooming

WORDS ERIC DOWN. PHOTOGRAPHY STUDIO 33. GEMINI JETS AIRPORT TERMINAL: ACES HIGH COLLECTIBLES LTD (ACESHIGHCOLLECTABLES.COM). STOCKISTS LABELM.CO.UK; THEBODYSHOP.COM; MOLTONBROWN.COM; NICKELSPALONDON.CO.UK; SHAVEDOCTOR.CO.UK; Q10 EYE ROLL-ON AT BOOTS.COM; LOREALMEN. COM; GILLETTE 00800 44 55 38 83; VETROXX 0845 226 0660; DIPTYQUE 020 7224 4948; TIGIHAIRCARE.COM

2

11


STYLE GROOMING

Get your landing gear in firstclass shape

10

9 8

7

6 5

FINISH

6. Q10 Eye Roll-on £10.50 for 15ml Nivea For Men This cooling, easy-to-apply stick revives tired eyes and reduces dark circles. As it’s a roll-on, you apply directly, meaning zero waste and a longer-lasting product. 7. Roll-on Anti-perspirant £2.49 for 50 ml L’Oreal Men Expert (lorealmen.com)

menshea lth.c o.uk/style-grooming

Ditch sprays for travel. This full-size roll-on beats the liquid restrictions easily and is better value for money. 8. Energising Moisturiser £8 for 50 ml Gillette This lotion is packed with vitamins B3, E and provitamin B5 to keep skin moisturised. Apply before take-off for a smooth landing.

POLISH

9. Disinfectant hand gel £4 for 75 ml Vetroxx Nothing ruins your holiday faster than a volcanic eruption down under. Keep Delhi-belly bugs at bay with this broadspectrum disinfectant gel. 10. Tam Dao Refillable Spray £55 for 3 x 12ml refills Diptyque This stylish and tough Bakelite aftershave is security friendly.

It comes with two refills, but you’ll be hard-pressed to get through one in a fortnight. 11. Power Play Firm Finish Gel £8 for 75ml Tigi B for Men Long-lasting gels save time and fuss. Just whack this firmhold gel in and forget about it. Antioxidants and conditioners eliminate flaking for confettiMH free shoulders. ■

AUGUST 2010 MEN’S HEALTH 135


STYLE GROOMING

DR.

GROOM MH’S PROFESSOR OF PULCHRITUDE ANSWERS YOUR GROOMING QUESTIONS

Q

I’d noticed an increasing number of silver strands creeping through my thatch. I don’t want to look old before my time. What can I do?

A

Try a temporary colourant such as L’Oreal For Men Excell 5’. The colour fades gradually and should only need reapplying every four weeks, depending on how often you lather up. £7 L’Oreal Men Expert (boots.com)

G er s

ION OF …THE REGW HERE FRANCE N  THE MADIRA WITH GRAPE ST THE MO S  FLAVONOID GROWS

Q

I want to keep my personal topiary under control while I’m on holiday. Any suggestions?

A

Simple. You need Wilkinson Sword’s 2-in-1 body groomer. This batteryoperated trimmer cuts irksome follicles down to size before the four-blade razor decimates the rest. It’s waterproof so you can use it in the shower to minimise mess. £10 Wilkinson Sword Quattro Titanium (wilkinson-sword.co.uk)

Q

Running outdoors and constant showering has left my skin a dry, flaky mess. How can I sort it out?

WORDS ERIC DOWN. PHOTOGRAPHY STUDIO 33

A

Hot water and detergents dry out your skin so seek a quality rehydration agent and exfoliate regularly. ClarinsMen’s moisturising spray is light and quickly absorbed making it ideal after a punishing workout. A quick scour with their exfoliating body scrub will banish flaky skin to another dimension. Scrub £17; Moisture Spray £22 Clarins Men (uk.clarins.com)

menshea lth.c o.uk/style-grooming

EAT YOURSELF HANDSOME

Grapesofyouth A by-product of the wine-making process, grape seed oil is a bountiful source of antioxidant-rich flavonoids, which act as your personal force field from those free radicals which contribute to skin ageing. It’s also a concentrated source of vitamin E, which helps reduce the appearance of fine lines and wrinkles. An antiinflamatory, the oil is also widely used in cosmetics as an emollient and moisturiser,

and in anti-wrinkle creams where the grape seed extract helps prevent collagen breakdown. It’s also useful topically in the treatment of psoriasis and skin conditions such as eczema. But as this is eat yourself handsome, you can up the anti-wrinkle goodness by using the oil in a host of recipes including stir fries, salad dressings or roasts. And FYI, you can also use it as massage oil.

AUGUST 2010 MEN’S HEALTH 137


There is a bit of a stigma around it, definitely. I’ve met people who really turn their noses up at it.

But I think gum has real benefits. I mean, my smile is important to me so keeping my mouth feeling fresh and clean is a real priority.

Like on busy days, it’s really useful if I’ve just had a quick bite to eat or whatever. So I usually have a pack floating around somewhere in my handbag.

I guess it’s just one of those little confidence boosters – a little thing you can do to keep yourself looking and feeling your best.

worthchewingover.co.uk


STYLE FOUNDA TIONS

GOOD SPORT

HOW TO BUY THE VERY BEST BASICS

#5

A polo shirt works from the office to the park, and will magnify your torso without putting it under the microscope. Here’s how to pick one

WORDS DAN JONES. PHOTOGRAPHY STUDIO 33. FRED PERRY (£50 FREDPERRY.COM); LACOSTE (£110 ASOS.COM); BURTON (£18 0845 1214 514); UNIQLO (£13 UNIQLO.CO.UK); TOMMY HILFIGER (UK.TOMMY.COM)

Paul Weller

HOW TO WEA R 1

Fred Perry

WHA T TO WEA R 3

Lacoste

XXXX

The polo shirt heritage came from mods, not chavs. Think Jimmy from Quadrophenia, not Chrissy the coke dealer from the King’s Head. Richard Martin, Fred Perry’s head of global marketing, is firm about the styling notes. “You should always wear your polo shirt buttoned to the top, with the collar turned down,” he says. “This is by far the sharpest, most stylish way.”

“Buy piqué cotton with a honeycomb knit, which will ‘wick’ sweat away from your body,” says Martin. He also recommends the classic slim fit to show off a good physique. Look for good quality yarn. “Cheap fabric will twist,” says Martin. He recommends gently stretching your potential buy. It should spring back into shape immediately, rather than sagging.

Uniqlo

Burton

menshea lth.c o.uk/style-grooming

WHEN TO WEA R 2

Under a smart jacket for a casual working day, or with shorts at a festival. “You could wear it all weekend at Glasto and find it still looks in good nick when it’s all over,” says Martin.

Tommy Hilfiger

Lacoste

HOW TO CA RE 4

To avoid wrapping and fading, Martin recommends a simple 30°C wash. “And iron inside out. Even good cotton has a tendency to look shiny if you iron the outside,” he says.

AUGUST 2010 MEN’S HEALTH 139


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STYLE SELECTION

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SHORT A ND SWEET

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From shorts to trunks (bypassing mankinis) we’ve got nine items of stylish swimwear to keep your attraction magnetic this summer £79 Gant

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£40 Volcom

AUGUST 2010 MEN’S HEALTH 141


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STYLE a ccessories

ta ke some gia nt steps

Style entrepreneur Matthew Murphy tracks down four brand new shoe collections to give any of your looks the perfect finish

words ryan thompson. photography max oppenheim

best for a dapper gent Finding formal footwear for day and night can be difficult. Make that, used to be difficult. Mr Hare is a new designer whose latest collection features classic styles. But they’re pimped out with two-tone fabrics or suede uppers for day formality and nocturnal carnality. “The mix of materials works for all occasions and adds a twist to an otherwise simple shoe,” says Matthew Murphy, designer and owner of menswear label B Store (bstorelondon.com). “This ‘Fela’ style is one of the easiest to wear. Match them with a chino rolled up a little with no socks – the perfect summer mix.” This much fun for feet has a price, but as Murphy points out, “Mr Hare shoes have the quality and finishing you would expect from traditional brands,” so your cash makes real strides. From £389, oki-ni.com

menshea lth.c o.uk/style-grooming

best for offbeat cool Formal sneakers. An oxymoron if ever there was one, right? Wrong. Meet Boldstar, a casual Japanese footwear brand that will dress down a suit or dress up a pair of shorts – a rare commodity indeed. You’ve never heard of its shoes because they’ve been exclusive to Tokyo’s sneaker cognoscenti until now. “Their minimal style will especially appeal to fans of Vans and classic desert boots, but who want something more unique,” says Murphy. “They are ideal to wear with jeans or even wide, long chino shorts.” The price tags of Japanese brands are often enough to make you say sayonara, but a pair of Boldstar’s will cost you considerably less than lunch for one at Nobu. From £75, exclusive to the online menswear emporium oki-ni.com

best for summer in the city Tell your girlfriend you’ve bought some Rupert Sanderson shoes and she’ll be all over you like a rash – until you tell her they’re for you. Sanderson has turned his talents to the hooves of men for this one-off collection. These Saddled O’s are the perfect smart-casual shoe for the summer. “They look less vintage and more relevant thanks to the contrast rubber sole,” says Murphy. “Two-tone colours also make them feel younger and more summery. They’ll look great with washed denim jeans, button-down Oxford shirt and casual utility blazer.” Which, annoyingly, is exactly what we were going to say. £320, rupertsanderson.co.uk

best for relaxed weekends Shofolk is the footwear arm of Folk, makers of understated casualwear, while Edwin is a Japanese denim brand renowned for quality threads. Their combined forces have created footwear to carry you through your weekend with stylistic aplomb, the jewel in the crown being these navy suede numbers. “They have a casual look that I’d pair with beaten-up cotton trousers and a Scandinavian fisherman’s jumper.” Which might help you haul in your own, delectable Scandinavian morsel… From £140, folkclothing.com

august 2010 men’s health 143


STYLE A CCESSORIES

HEA D FIRST

The pork pie hat Best worn to give your favourite suit the about-town swagger of a modern Sinatra. “A pork pie is truly an all-rounder. It’s slick and stylish and looks great with a suit, a summer Mac or with a pair of cargo shorts on the beach,” says stylist Jamie Stewart, who has picked hats for the likes of Kasabian. If you have a round face and want to stop your head resembling a well-pumped football, wear it at a nice jaunty angle. Though not so jaunty it actually falls off. £30 Ba iley of Hollywood

144 MEN’S HEALTH AUGUST 2010

The fisherman’s hat Yes, this was championed by Britpop fashion victims in the mid ’90s, but these days it is still highly suitable for park life – we’re talking football, barbecuing etc. “It’s a diverse hat that works particularly well with jeans,” says Stewart. Best suited to a square face, which needs softening with the hat’s unstructured lines. Just make sure you don’t overcook the effect by wearing with an oversized parka, Lennon-specs and a bad attitude. £25 Penfield

The flat cap If you have a touch of the Guy Ritchie about you, the flat cap is for you. This is a wide, slouchy hat that works well with strong jawlines. “Equally suitable for shooting grouse on a country estate or popping down the caff for a bacon sandwich,” says Stewart. Wears well with denim but to smarten it up for a work social event, go for a grey or beige version and a linen jacket. Remember not to go overboard and affect a preposterous mockney accent. Awight, geez? £75 Lock & Co

The straw trilby One for long faces – which may be why it is traditionally beloved by MCC members – the trilby has surprisingly practical benefits. “A straw trilby is a great summer hat and ideal for long hot days at the beach, as it allows the air to get to your head and shades your face and neck,” says Stewart. Want a multi-seasonal version? “Go for a felt number so you can get use out of it all year,” says Stewart. Straw looks better with board shorts, though. £98 Bernstock Speirs

menshea lth.c o.uk/style-grooming

BAILEY OF HOLLYWOOD 01946 818275; LOCK & CO 020 7930 8874 LOCKHATTERS.CO.UK; BERNSTOCK SPEIRS BERNSTOCKSPEIRS.COM; PENFIELD PENFIELDUSA .COM

The right hat will complement your wardrobe and protect you from the elements –here’s how to pick it Photography Max Oppenheim Words Dan Jones


Surviving to tell the tale It’s ba ck! Bigger,ba dder a nd dirtier tha n ever,the Me n ’s He a l th Surviva l of the Fittest series will ta ke to the streets of Ca rdiff,Nottingha m a nd Edinburgh this October,with 10,000pla ces up for gra bs JT in Cardiff

“Those were the best trainers I ever ruined,” says MH Senior Editor Jonathan Thompson of last year’s Survival of the Fittest in Cardiff. “It was an absolutely fantastic weekend, and I was happy to pay the price in shoes. And socks come to mention it. “I was absolutely filthy by the time I finally crossed that finish line. Like a pre-war goalkeeper who’d just been toweled down with Sir Walter Raleigh’s cloak. But it didn’t matter one bit. And it didn’t stop me limping to the pub and toasting our mutual survival with a scrum of new found friends. “Survival is so much more than a 10k. It’s a race; it’s an assault course; it’s a great weekend away. But above all it’s fun. Just make sure you kiss goodbye to your trainers beforehand.” Thompson: closer to the 1980s than the finish line?

Cardiff

Sunday 3 October 2010

Matt jostles for position on the streets of central Edinburgh

Heidi finds Survival’s ‘twist’ is a dirty one

Heidi McVay in Nottingham

“I was roped into the Nottingham event by a friend and really didn’t know what to expect,” says 32-yearold Heidi, who works in medical sales. “I was just told it was a 10k ‘with a twist’. I’d done a couple of 10ks in the past, so felt quite confident in my ability to tackle it. Arriving at the event though, the waves of people coming back in from the course covered head to toe in wet, pongy mud convinced me that there was a fairly sizeable “twist!” After having jumped, scrambled, waded, swum and pulled myself through the course, I can vouch for the fact that this is no ordinary 10k. It was amazing: the camaraderie was fantastic on the course, the atmosphere at the start and finish electric, and the obstacles; well, the obstacles... get yourself entered and I’ll see you on the start line again this year.”

Matt Sutherland in Edinburgh

“The start of the race was intense: hundreds of hungry athletes hurdling hay bales, trying to get their share of being at the front,” says Matt Sutherland, a 21-year-old student, of the third and final Survival, in Edinburgh. “It was a tough start to what was a very challenging course! I hung back, apprehensive of what lay before me over the first kilometre, and not forgetting the other nine. It wasn’t until the steps at Jacob’s Ladder that I started gaining some ground. Step after step after step... Then to my surprise I was leading Wave 2 at the top of Calton Hill. As for the rest of the course: clambering under the cargo net, shooting down the water slide and sprinting through the streets of Edinburgh; all I was worried about was holding onto my lead for as long as possible. Fortunately, as the course came into its last kilometre, I was still leading. Finally, over the MH Wall of Fame... I crossed the line delighted and relieved to have completed the course.”

Nottingham

Edinburgh

Saturday 9 October 2010

Sunday 17 October 2010

What’s in it for you?

● A survivor’s medal ● A technical Under Armour race shirt worth £20 ● Post-race recovery zone thanks to For Goodness Shakes! ● A finisher’s goody bag ● And a killer workout!

The wet one!

The muddy one!

The hilly one!

Sign up at mhsurvival.co.uk

MH SURVIVA L OF THE FITTEST 2010: 10,000 CHA LLENGERS,THREE CITIES


MEN’S HEALTH EVENT

O

Inc N LY Und ludin £ 3 6 gf er Tec Arm ree wo h Te our rth e £20

“Survival is so much more than a 10k. It’s a race; it’s an assault course; it’s a great weekend away. But above all it’s fun. Just make sure you kiss goodbye to your trainers beforehand!”

Men’s Health Survival of the Fittest is once again powered by Land Rover, who will be showcasing the powerful new Discovery 4 at each of this year’s three events. Tough and robust, versatile and nigh-on unstoppable, the Discovery 4 perfectly captures the spirit of Survival. Now all you need to do is follow its example.

IF YOU’RE UP FOR THE CHALLENGE SIGN UP NOW AT MHSURVIVAL.CO.UK


LIFESTYLE

TECHNIQUE

The100 Greatest SexTips

Fancyevenmoreactioninthebedroom?We’ve got100ofourbestevertipsonhownutrition, lifestyleandtechniquecanpushyoursexual adventuresfurtherthaneverbefore WordsSamanthaEllis PhotographyBarnabyWilshier

Nutrition

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Watermelon is a natural Viagra. A 110g serving contains roughly 150mg of citrulline which will increase the duration of intercourse by 3.8 minutes. Five a day just got a lot more interesting.

Try this easy way to keep her libido flowing. Ply her with one or two glasses of red wine every day to encourage her sexual appetite and increase your rewards in the process.

Make time for morning sex. Wake her with breakfast in bed: cereal with chopped apple and almonds – both are high in phenylethylamine (PEA), the pleasure chemical.

If you’re experiencing a bit of a droop try ginseng. It’s a natural stress-reliever that increases the flow of erectionfacilitating nitric oxide. £5.49, healthydirect.com.

texas a& m university

concordia university,montreal

sex author siski green

wayne state university

148 men’s health august 2010

menshea lth.c o.uk/sex-rela tionships

words samantha ellis. photography barnaby wilshier. stylist vicki hillman at era . hair & make-up susana mota and niki stannett at artistic licence. model violet budd at premier. purple underwear la perla black label. jewellery bulatti

NUTRITION


100BestSexTips

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If you’re worried about being a flop, swap your daily OJ for pomegranate juice. It boosts the blood flow to your genitals, strengthening your erections.

005

Eatyourselffertile withvitaminC. Ithelpsspermto swimfaster and increasesyour count.Getyourdaily 100mgfromfive portionsofvitamin C-richfoods

international journal of impotence research

007

Cheese contains 10 times more arousing phenylethylamine (PEA) than chocolate. Make it more sexy and less Dairylea, with a fondue set. sex author siski green

008

Ginkgo Biloba increases sexual response by controlling blood flow to the penis. It’s similar to Viagra, and also improves libido and orgasms. £14, wholeman.co.uk

university of texas

johns hopkins university

009

That skinful last night makes sex even better than a bacon sarnie. The alcohol in your blood widens blood vessels and keeps blow flowing to the penis. indiana university

010

Share a box of strawberries. The smell of this summer favourite not only spikes arousal for both of you, it also increases her sensitivity. association for chemical reception sciences

011

The scent of doughnut increases blood flow to your penis. So ditch the aromatic candles and open a box of pre-coital Krispy Kremes. One at a time, mind… chicago smell and taste research foundation

012

The supplement ArginMax (£15 arginmax.com) increases nitric oxide levels, enhancing blood flow to the sexual organs and intensifying her desire and satisfaction. journal of sex and marital therapy

013

Keep libido-weakening cortisol spikes in check with a carb-rich breakfast. Extra toast and skipping the coffee will top up your testosterone. nutritionist jayne hurley

014

If only she’d cook the dinner in this outfit

menshea lth.c o.uk/sex-rela tionships

Set yourself up for pleasure with a fruit salad of orange, grapes and bananas. This has vitamins B12 and C, which prime the brain for a sex endorphin rush. nutritionist jayne hurley 

august 2010 men’s health 149


023

Try a libido-boosting Lychee Martini (lycheesonline.com). Lychees are loaded with magnesium, which increases circulation to female sex organs.

Start with a sirloin supper. The protein boosts dopamine and norepinephrine levels, two chemicals which heighten sensitivity for both of you during sex.

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Make your morning-after even better than the night before – with salmon. It’s high in arginine, which prolongs arousal. Serve it on top of scrambled egg on toast.

To boost testosterone levels look no further than Horny Goat Weed. Take a dose of 200mg 90 minutes before any ‘herding’. £6.49 at healthydirect.com.

british nutrition foundation

complementary medicine association

sichuan university,china

dr sarah brewer

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Protect your fertility with CoQ10. It improves sperm motility and releases energy from your food, so you’ll have plenty in the tank for a test drive. Natural CoQ10 capsules, £26, naturesbest.co.uk.

A lack of calcium and phosphorous in your diet hinders your sex drive. Add the finishing touch to your dinner with ice cream, which contains both these key minerals.

journal of fertility and sterility

chicago smell and taste research foundation

Lifestyle

{ Smallchange,bigresult } 030

Thethrillreallyisin thechase.Running3.5 hoursperweekboosts sexdriveby75% kinsey institute

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Spoon-feedhersex drive.Indulginginfood togetherisapotent sensualexperience,so chooserestaurantsthat encouragesharing dr james miller,professor of human sexuality

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Increase semen volume by up to 45% by upping your intake of folates which are found in a range of foods including spinach, asparagus and lentils.

Scoff cinnamon, cardamom, peppermint and lemon to up your oral sex ante – it will make your semen taste better. But avoid garlic, onions, and curry...

journal of fertility and sterility

sex author siski green

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Finish off a meal with some apple pie. The US scent arouses our British roses, increasing her genital sensitivity by up to 24%.

Increase your sperm count by up to 74% by regularly eating a range of zinc-rich foods, such as beef, pecans and pine nuts.

chicago smell and taste research foundation

journal of fertility and sterility

021

028

Cook up some jerk chicken. The protein and capsaicin will increase her heart-rate and circulation – crucial precursors for arousal.

Sugar raises her levels of PEA, responsible for attraction. So choose something sweet from the cocktail menu to boost her arousal.

It was the trainers that got our attention...

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Talk to other women. Attractiveness rises 15% for every woman who speaks to you. No one need know it’s your sister.

Initial impressions are based 55% on appearance and 38% on body language. If she tilts her head, it means she’s interested. social issues research centre

concordia university,montreal

nutritionist melanie flower

sex author siski green

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029

Eat two handfuls of walnuts or peanuts a day for enough unsaturated fat to keep testosterone levels and thus libido up.

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Squeeze in some press-ups and sit-ups. Muscular men have an average four more sexual partners than their less muscle-bound bros.

Get a few extra winks. Sleeping for longer allows the body to produce more testosterone, which increases your sex drive.

us department of agriculture

sex author siski green

university of california

journal of applied physiology

Men lose up to 9% of their zinc intake per ejaculation. Oysters are rich in this fertility supernutrient, with six providing 16mg.

150 men’s health august 2010

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menshea lth.c o.uk/sex-rela tionships

this page: digital imaging dark room digital. styling vicki hillman at era management. hair & make-up susana mota at artistic licence. model vivien at m& p. trainers and sweatband nike.com. opposite page: styling vicki hillman at era management. hair & make-up susana mota at artistic licence. model tal at m& p. lingerie pleasurestate.com

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Do it on the sofa once in a while. Novelty produces more dopamine, giving a stronger orgasm. Unless your flatmates are in of course.

Practising yoga for an hour a day triples the time you’ll last in bed. The average is 7.3 minutes, so that’s an extra 14.6 minutes.

Testosterone in women rises by 49% during athletic competition. Hit the squash court together, for a win-win in the bedroom after.

Catching rays for an hour boosts male testosterone by 69%, which doubles the amount of sex you could have in an eight-hour period.

journal of sexual medicine

rockerfeller university

kinsey institute

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Select a cologne with sandalwood. It’s often associated with a wild-boar pheromone, which engages women’s most basic animal instincts.

73% of women say gnarly nails guarantee a hands-off evening. Add warm olive oil to water and smother your hands with it, to up the potential of hands-on action later.

When you catch her eye suck in your cheeks to make your jaw look more chiselled. Women seeking a fling look for masculine features, which indicate sexual fitness.

Use a shower gel containing pumpkin-pie scent. It gently increases blood flow to your penis, which helps maintain your erection. £8.19 Artfire.com.

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Stress destroys your sex drive. Counter this and increase blood flow to your penis by taking a bath at 38°C – invite her in, too.

Androgen, the force behind her sexual desire. Peaks between days 10 and 14 of her menstruation cycle. Don’t miss out.

Women are attracted to men who keep chest hair in check. If you’re sporting a pelt on your pecs, buzz off the excess with a trimmer.

holistic medical clinic,london

dr sammy lee,fertility expert

Watching a horror film spikes her adrenaline, readying her for arousal. When her heart is going like the clappers, she’ll be primed.

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90% of women want dates closer to home. Great excuse to walk her back for coffee and boost her sex drive with a dose of caffeine.

Coffee table literature. She’s visually titillated by the same sights as you – make sure it’s high-brow erotic: think Taschen not Razzle.

Compliment her hair rather than her body. You’ll throw her off guard and she’ll respond with a direct reward.

Stand in the middle of the room. Women naturally gravitate towards central areas, plus you’ll be in the eyeline of four times more women.

southwestern university

northwestern university

university of kentucky

northumBria university

cosmopolitan magazine

journal of experimental psychology

journal of personality and social psychology

social psychologist arthur cassidy

chicago smell and taste research foundation

archives of sexual Behaviour

dr perry Buffington

039

Self-deprecating is the type of humour most sexually attractive to women. Diss yourself now and you’ll be laughing all the way to the bedroom.

All wrapped up: bag yourself a birthday girl

journal of evolutionary psychology

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Floss, gentlemen. Brushing your teeth and flossing will help you steer clear of gum disease (keeping your smile intact) and keeps you away from fertility problems, too. hadassah school of dental medicine

041

Cycling at low-cadence (slowly in high gear), for four weeks increases testosterone levels by 97%. Good news if you’re cycling to her house. journal of strength & conditioning research

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Loved-up couples look at each other 75% of the time while talking. Mimic this and her brain will associate you with love. harvard psychologist zick ruBin

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Slice, dice, toss and dress your way into her good books. The sharing of domestic tasks are perceived as a sign of love. journal of evolutionary psychology

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A light brown skin tone is most attractive to women. Apply just a touch of tinted moisturiser, but avoid the perma-tanned look.

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Findabirthdaygirlcelebrating allthethrees.Thisistheage whereawomanreachesher sexualzeniththankstopeaking libidoandexperience  kinsey institute

university of missori,columBia

menshea lth.c o.uk/sex-rela tionships

august 2010 men’s health 151


100BestSexTips

Technique

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Run a fingertip up the back of her neck to ramp up her desire. You can do it in public without breaking any decency laws.

As you get close to climax, focus on breathing. Deep breathing can create the relaxation orgasm – a full body climax.

Slow your smile. Men who let smiles spread slowly across their faces were rated as more attractive, generous and trustworthy.

Press play. Her arousal levels increase when exposed to music with a quick tempo and simple rhythmic structure. So crank it up.

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Words she puts particular emphasis on or repeats are her trance words. Feed them back to her for a greater sexual connection.

Run your tongue from her collarbone to her neck and breathe in her ear. 90% of women say a man’s primal panting turns them on.

Quick shooter? Try Durex Performa. It’s coated with a numbing agent that helps sync your arrival time with hers.

Increase the precursor to arousal, oxytocin, by hugging. It calms her cingulated cortex, the part of the brain that assesses risk.

neuro-linguistic expert ross jeffries

dr mahesh mawal

sex author joel d block

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Upyourchancesofa repeatperformance withanoxytocinboostingcuddle kinsey institute

journal of non-verbal behaviour

condoms.co.uk

pennsylvania state university

university of groningen

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Gentle biting brings blood to the skin’s surface making you more sensitive to touch, meaning you both come more quickly.

For better orgasms, have sex doggy style. The intensity is 18% stronger in this position as it directly stimulates the frenulum.

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Find the G-spot. Put your fingers inside her and gently beckon in a come-hither motion

When women are more sexually receptive, their pupils enlarge. Dim the lights to trigger the mood.

sex author siski green

university of chicago

sex author siski green

kinsey institute

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Tighten your pubococcygeal muscles, (they control urine flow). Stronger PC muscles give you more ejaculatory control.

Massage oil with primrose oil and vitamins C and E will increase her sexual desire and the frequency of orgasms.

Break down her inhibitions. Move the penis up and down between her inner/outer labia, assuring her that her labia is sexy.

The washing machine is the best vibrator. It’s you who should sit on it though– so the vibrations are carried through your penis.

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A vibrator applied to her knee increases muscle-tension, which can result in climax. Exploit this potential.

The squeeze. With her facedown, get her to cross her legs . Her vagina will feel tighter and added friction means added pleasure.

Rectal stimulation can feel good for her. Make this work by gently stimulating both the vagina and the anus at the same time.

Initiate contact. Women are more likely to sleep with men who make body contact within an hour of meeting, so get close and personal.

dr ian kerner

the science of orgasm (jh university press)

journal of sex and marital therapy

sex author siski green

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dr petra boynton

science of orgasms

Takeaswigof Champagnebefore goingdown,then swirlthebubbles aroundherclitoris

sex therapist dr patti briton

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Whisper in her right ear. Women respond to sexual suggestions in that ear as they are received by the ‘doing’ part of the brain.

sex author siski green

gabriele d’ a nnunzio university,italy

university of wisconsin

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Kivin method: put two fingers either side of the clitoris, sweeping your tongue back and forth while applying pressure to her perineum.

sex author siski green

Changing position is the best way to last longer in bed. Get creative and suggest something new, to keep you going for longer. university of new brunswick,canada

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A bad first kiss reduces your chances of getting sex by 50%. Opt for green tea over mints to kill off bacteria that cause bad breath. university of albany

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Increase a woman’s attraction to you by looking into her eyes 60% of the time. It floods the body with phenylethylamine (PEA).

Make her come quickly by using the flat part of your tongue. The textured surface is more stimulating, so she’ll orgasm fast.

Re-arousal kicks in 15 minutes quicker if you keep in sexual contact with your partner. So stay close after your first orgasm.

The Coital Alignment Technique allows simultaneous orgasms. Lift yourself up so the base of your penis makes contact wit her clitoris.

kinsey institute

152 men’s health august 2010

sex author nicci talbot

kinsey institute

dr pam spurr

/sex-rela tionships

styling eve thomas at era management. models lillian at fm and adam at m& p

sexual psychotherapist paula hall

079


Whisper in her right ear to reap the benefits

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Thewarm-upactisanessential complementtotheOpera.Menwhomake aneffortwithkissinghavebeenshowntobe over30%morelikelytohavesexagain journal of sex and marital therapy

088

092

095

098

Look at her chest, to tell if she’s faking. Just before she orgasms blood flush makes it red. Something a faker can’t reproduce.

Speed along her orgasm by using slow, rhythmic stimulation of her nipples and lower portion of her breasts.

Before her alarm goes off, gently caress her body. Many women have orgasms during sleep. Do it right and she’ll wake up wet and aroused.

47% of women are more likely to respond to, “you have good taste”, than “you’re sexy”. Target her mind and her body will follow.

sex author tracey cox

science of orgasms

sex author lou paget

okcupid.com

089

093

096

099

Give yourself a hand. Masturbating 15 minutes before sex can increase staying power by 20 minutes.

6 out of 10 women are keen to try something new but are afraid to speak up. If she’s looking into your eyes she want you to take control. dr yvonne fullbright

Suck gently on her lip as you kiss her, this causes a rush of blood to her vagina, making her pre-orgasmic and wanting more.

dr ava cadell

Women can experience orgasm through imagery alone. Assume a face-to-face position so she can get a good view of your manly physique.

090

094

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100

“Hi.” 45% of women say this is the most successful chat up line, when delivered with a smile. So it looks like “do you come here often?” is out the window.

Women are 30% more likely to orgasm if they keep their feet warm. Strange but true. So keep a spare pair of socks to hand – just in case.

Summer has landed and so has she. So have some fun in the sun. Get her to straddle you with her knees digging into the sand to allow deeper penetration.

Massage after sex maintains the flow of the feel-good hormone oxytocin so she’ll orgasm easier the second (and third, and fourth...) time around. MH ■ journal of sexual medicine

dr john moran

online dating service itsjustlunch.com

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texas a& m university

dr ava cadell

journal of sexual rehabilitation

august 2010 men’s health 153


Edited by Jonathan Thompson & Joe Mackie

PUSHING YOUR LIMITS

The Bermuda Triangle is the most enigmatic wreck site in the world, which is why you should follow MH’s Ian Taylor and unlock its secrets Photography Graham Christmas

THE LOWDOWN

UK to Bermuda Flight: Approx. 7hrs

What? Wreck diving in the Bermuda Triangle. Where? Bermuda, a British territory 770 miles south east of New York. Why? Crystal (albeit cursed) waters with over 300 historic wrecks. When? The water reaches 27 degrees in July and August, but it’s best to wait until September for greatest visibility.

154 MEN’S HEALTH AUGUST 2010

How? Prestige Holidays (prestigeholidays.co.uk) offer return flights from Gatwick and seven nights at the Elbow Beach resort from £2,157pp. Triangle Diving runs dive trips from £60. Before you go Attend a PADI Open Water Diver Course (£400). Sign up for eLearning at padi.com. Then get wet with londonschoolof diving.com, for some poolside practice.

menshea lth.c o.uk/down-time


ADVENTURE

Words Ian Taylor MH’s land lubber swaps his desk for depths, braving jelly fish, razor-sharp coral and cursed waters to explore the Bermuda Triangle’s infamous wrecks

THERE

Under the sea: Ian gives his new water wings a go

menshea lth.c o.uk/down-time

was nothing in my insurance documents to suggest I’m covered against murderous tentacles. Wobbling around in oversized fins, I check the hull for signs that the Kraken – or some other sea monster – is creeping up from the depths to consume our little dive boat. I scan the horizon. There are no strange lights in the sky, no hints of geomagnetic anomalies or interdimensional portals. The only maelstrom is the one swirling in my head. This is the Bermuda Triangle though, the centre of operations for paranormal activity and border control between this reality and whatever lies beyond. It’s these cursed waters where compasses go haywire and countless ships and planes disappear in unexplained circumstances. Double-checking the hull, I have to remind myself that this is why I came here: to hunt for whatever remains of those lost souls on the ocean floor. Twenty-four hours ago I was ready. Arriving in Bermuda, the thought of shipwrecks and sunken treasure was still beguiling, and not just because of that Jessica Alba movie. During a childhood full of Robinson Crusoe and The Goonies, I heard stories of my great-grandfather, who protected trade routes with the Royal Navy from the West Indies to Canada. It was the First World War, and the ships sinking around him would help seed the myth of the Triangle. That was almost a century ago. But ships have been devoured by these waters for much longer. Last year, Bermuda celebrated the 400th anniversary of its settlement – which happened when a ship bound from Plymouth to Virginia wrecked on the island. Since then, over 300 more ships have gone down here and the anniversary reminded world-class divers (and me) of what was waiting to be explored. Now I’m here, paddling in my greatgrandfather’s footsteps, I feel more like Richard Dreyfuss in Jaws, my mouth too dry to spit-clean my mask. There’s a final check of my kit before the skipper instructs me to perch on the side of the boat, ready to roll backwards into the water. There’s no sign of the Kraken, but as I lean back, gravity grabs me around the shoulders. With a sharp breath, it pulls me under. Aside from Bermuda’s mercury-tickling water, the first thing to hit me is giddy relief. This is my first time in the open ocean after learning to 

AUGUST 2010 MEN’S HEALTH 155


SITES IN THE TRIANGLE TOP DIVE 5... The best wrecks you should seek out 1. L’HERMINIE, BERMUDA This 60-gun frigate sank in 1838, leaving cannons, rotting timber and artefacts strewn across the ocean floor

2. THE SUGAR WRECK, BAHAMAS A wet photographer’s dream, this 19th century vessel is teaming with colour-splash marine life – and sharks

Atlantic Ocean

4. CRISTOBAL COLON, BERMUDA The carcass of a 500ft cruise liner that sank in 1936. Large grouper and reef fish lurk behind its rusting port holes

Miami

3. TRAIN WRECK, BAHAMAS One of Bermuda’s stranger attractions. This steam locomotive went down with the barge that was carrying it in 1865 

Bermuda

Man overboard: a shove from Harry introduces Ian to the Bermudian waters

Bermuda Triangle

Puerto Rico

Caribbean Sea

dive two weeks ago in a green, bitterly cold soup near Heathrow airport. Breathing underwater still feels like a superpower. And visibility here is panoramic, 150ft (46m) or more in a gigantic turquoise lava lamp. If this is where I’m to be sucked into oblivion, at least it’s doom with a view. I expel the air from my buoyancy control device and sink. There’s white sand directly beneath me and all around is the northernmost coral reef in the Atlantic. In this corner of the Triangle, the treacherous reef is the true curse

AT 6# 4 MY LIMBS FLAIL AROUND LIKE PETER CROUCH IN ZERO GRAVITY of ill-fated sailors. “That and the rum,” the skipper had joked earlier. “Drunken navigators would get lost and slam right into it.” Having sampled Bermuda’s rum the night before (the local cocktail of choice is a Dark ’n’ Stormy, mixed with ginger beer), I can sympathise. Fortunately, there’s no lingering tempest as the infamous Triangle closes around me. There are other divers in the water but the sense of isolation is as palpable as the water pressure on my ears. All I can hear is my breathing, and much of what I see is alien. A tubular, translucent creature floats in front of my mask and I take a wide berth of a tiny brown jellyfish with five-foot stingers that drift innocuously behind its body.

156 MEN’S HEALTH AUGUST 2010

5. MARY CELESTIA, BERMUDA A blockade runner from the American Civil War. Divers can find a wealth of relics including lumps of coal from the engine room

Then I catch sight of something more familiar lying on the reef. They’re rusted and encrusted with coral, but there is no doubt about what I’ve stumbled across. Cannons. Lots of cannons. There must be 20 in all, dropped in an orderly line along the reef. I swim down and touch my first shipwreck, using one of the 4ft (1.2m) guns for purchase as I survey the rest. Nobody knows what this wreck is. Archaeologists’ best guess is that it’s a slave ship from the mid-18th century that succumbed to one of the Triangle’s ferocious storms. In a final bid for survival, the crew lined the guns along the centre of the hull for ballast – today, they’re all that’s left. And all that remains of those on board are a handful of slave beads found buried on the seabed. Swimming over the cannons should be simple. When you get it right, diving is a graceful sport. You expend hardly any energy and use air slowly. But I’m new at this, and thoughts of the dead are making me heady. Increasingly, I’m aware of my own breathing. I sound like an asthmatic astronaut wheezing at my air supply. A gangly 6ft 4in (1.9m), my limbs flail around like Peter Crouch doing the robot in zero gravity. With my buoyancy and orientation freewheeling, I reach out to steady myself – remembering all too late that coral can be sharp enough to cut your hands open. It’s just a graze, but it’s a reminder that I’m 60ft out of my natural habitat. The only thing preventing me from becoming yet another ghost of the Bermuda Triangle is the air on my

The Forceful: a tugboat scuttled for Bermuda’s dive companies Water world: one of many anchors, all telling the same fateful tale

menshea lth.c o.uk/down-time


ADVENTURE

Pieces of eight: Ian finds his very own sunken treasure

All aboard: the Mary Celestia’s paddle wheel

menshea lth.c o.uk/down-time

PHOTOGRAPHY GRAHAM CHRISTMAS,KEN VICKERS

The Cristobal Colon, overrun with coral and marine life

back – and when I check, it’s almost a relief to see that I’m running out. I swim for the boat, leaving the cannons where they sank. There are three more wrecks to see before I leave Bermuda. Next is the Cristobal Colon, a 500ft (152m)luxury cruise liner that smashed into the reef in 1936. She’s the biggest of the island’s wrecks, but lies in bits on the ocean floor. Swimming between hulking steel boilers and propellers I’m reminded of the sea’s power to swallow anything man can build. I squeeze through narrow gaps in the mangled metal and feel more than a little claustrophobic peering through portholes slowly being settled by coral. The third wreck I dive has been utterly reclaimed by the sea. The King George, a still-intact dredger that sank in 1930, is overrun with sheets of blossomy white algae, which float in the current like the hair of a drowning soul. This has to be a ghost ship (although the only spirits I can see are parrot fish, snapper and one very shy turtle). I approach it cautiously, but my buoyancy is getting noticeably better. Improved technique frees me to explore properly. I swim along catwalks, through corridors and hover over pitch-black engine rooms. My new-found agility is infectious; I understand why people get evangelical about diving. And my growing fervour is only heightened at the final wreck, where I find sunken treasure of my own. The Mary Celestia was a paddle-steamer deployed as a blockade runner during the American Civil War. She sank in 1864 smuggling guns and alcohol to troops. Underwater, she looks terrific. One of the paddle wheels still stands upright in the sand, dripping with coral. At a pristine relic such as this, being able to control my movement is hugely rewarding. I move slowly up and down the wheel, looking through the spokes and watching fish dart in and out. Something emerald near the ship’s boilers catches my eye, and my heart-rate quickens. A treasure chest, perhaps? Not quite. It’s a broken wine bottle, dated 1853, released from the sand by a hurricane that raged through Bermuda last year. For me, this little piece of glass is just as impressive as the massive paddle wheel behind me. Holding the glass up to the sun, I realise the Triangle is more about history than anything supernatural. Removing artefacts from wrecks incurs a $25,000 fine, so I place the bottle back and swim for the dive boat. My progress in the water deserves another Dark ’n’ Stormy and, on the way up, I decide to toast the sailors who never made it back to the surface. As a sign hanging in one of the island’s bars reads, there is more than one way to get MH wrecked in the Bermuda Triangle. ■

AUGUST 2010 MEN’S HEALTH 157


Fly on four wheels TV’s best narcotics London’s secret spa Stay out of the doghouse Edited by Ryan Thompson

1

LUX LIST

BECA USE FOR EVERY HA RD YA RD,THERE’S A REWA RD

IT GIVES YOU WINGS Mercedes AMG has reincarnated the iconic ‘Gullwing’ 300SL – and it’s pretty much as close as a car will get to flying

T

here is only one thing that stops Jenson Button and Lewis Hamilton in their tracks. It’s not bad weather, in fact they like that. It’s not the Pussycat Dolls either (in fact we rather like those). It is the first in-garage collaboration between Mercedes Benz and their per formance-tuning division AMG after 40 years of making fast cars even faster. It’s the quickest Formula 1 safety car in history. It has flügeltüren – which is deutsch for ‘gull-wing doors’. If you’re Button or Hamilton, das auto in front is a Mercedes-Benz SLS AMG. Back in the pits, you’ll see the long bonnet and retrospectively styled front end, with the grille and unique doors a muscular homage to the original flügeltüren model, the 1954 Mercedes-Benz 300SL. Out on the track, all

VITALSTATS

the F1 boys have to look at is the AMG logo on the back. That badge means you get a 6.2litre V8 capable of 563 horses, per fectly balanced in the front-mid of a catwalk-weight, all-aluminium body and chassis that points the power at the road without rooting you to it. Inside, it’s all about take-off. Aside from the race start button that launches you from 0-62mph in 3.8 seconds, there’s an aviationinspired front console, a wing-shaped dash and a quick-select, seven-speed gear shifter that feels like a fighter jet thruster control. And, of course, the doors are like wings. Wings that actually make it surprisingly easy to get into. After all that, getting out of it is hard. Getting round it on the road is even harder. Just ask Button, Hamilton et al.

THE 300SL AMG DISSECTED

Price from £154,000 Top speed 196mph (limited) Power

563hp at 6800rpm

0-62mph 3.8 secs Economy 22mpg average

50% chance it’s the last 6.2l AMG engine ever

1% multi-storey car-park friendly

158 MEN’S HEALTH AUGUST MONTH 2010 2010

24% chance you’ll open the doors for no good reason

25% Back To The Future

menshe menshe a lth.c a o.uk/g lth.c o.uk ea r


“Roads? Where we’re going we don’t need roads”

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august 2010 men’s health 159


Dia ry 2

SEX, DRUGS & PSYCHOPATHS

1

STAYING IN

METH WITH YOUR HEAD

Breaking Bad is the best TV drama you’ve never heard of

2 FUN FEST HIGHER STATE OF FESTIVAL

Field games at Latitude

How we missed Breaking Bad season one is anyone’s guess. You too? The second season hits DVD players this month. The story follows lung cancer sufferer Walter White, a chemistry teacher who stumbles into crystal meth

production. Walt and partner in crime, Jesse, have a run in with a Mexican drug cartel and Jesse has his assets frozen then gets mixed up with a ‘recovering’ heroin addict. Ouch. Get Season 1 and 2 for £26 at amazon.co.uk from July 26

When you’re too old for skinny jeans and can name the characters of In The Night Garden, you’ll know that Latitude is your perfect summer festival. Headlining the music stage

are Florence and the Machine and Belle & Sebastian, while the literary stage hosts messrs Easton Ellis, Faulks and Kureishi. 15-18 July, Norfolk, seetickets.com/latitude

3 MR + MRS CAPITAL GAINS

Why negotiate volcanoes when you can be pampered on home turf?

4 BEST CELLAR 3 OF THE BEST… BBQ REDS

Yapp Brothers’ Meirion Williams picks three reds that will sizzle this summer

5 WORD PLAY SUCCESS IS A PSYCHOPATH

Flipnosis reveals how to make friends and manipulate them

6 SMART BUY FROM PARIS (AND KATE) WITH LOVE

Here’s a sure-fire way to get yourself out of the doghouse

160 MEN’S HEALTH AUGUST 2010

TO QUAFF Côtes du Thongue Tradition 2009 £7.95 per bottle

City breaks aren’t what they used to be; yo-yoing sterling, check-in fees and volcanic ash. So spend the airfare on something closer to home – namely the spa at London’s Lanesborough Hotel. Your girlfriend’s jaw will drop at the

vaulting entrance, hitting the floor when she sees the spa, before finally… well, what her jaw does later is your business. Try the wet shave and facial experience followed by Champagne in the Library Bar. Hyde Park Corner, London, SW1X 7TA

TO IMPRESS Vacqueyras 2003 £12.35 per bottle

TO SAVOUR Neagles Rock Shiraz 2006 £11.50 per bottle

This is fantastic with flamed food. A lush, low-cost Languedoc lip-smacker.

The summer of 2003 produced bold, spicy wines like this Southern Rhône cracker. Chargrilled steak is the perfect partner.

Cambridge don Kevin Dutton’s anecdote-driven analysis of ‘split-second persuasion’ is as fascinating as it is alarming. Fascinating for its revelations on the psychological machinations of influence (many high-powered

professionals follow a decisionmaking process no different to that of clinical psychopaths) and alarming in its explanation of just how easily we are duped every single day. Read it. Apply it. Out now (£9 Heinemann).

Longchamp’s new collection of bags, part designed by Kate Moss, are man’s quickest route to an easy life. From clutches to weekenders, there’s at least one bag for every mood she can spin. So do yourself a favour: put

aside a little ‘doghouse cash’ every week, then visit longchamp. com and treat your lady to a slice of Parisian chic. Look after your interests today, and your interests will look after you, until you cock up again. Prices start from £90

Strewth mate – no cork! A strapping screwcap from Oz; clean your palette and savour the deep fruit notes.

menshea lth.c o.uk

PHOTOGRAPHY FX CHANNEL TELEVISION,GETTY,STUDIO 33,AND DAVID SIMS FOR LONGCHAMP.COM

THE Whatever you’ve got planned for your chill-out time, make the most of your DROP summer with the best stuff to see, do and buy this month


The Men’s H ea lth

Psy chology Test

Bradley Wiggins CBE

With three Olympic golds and a world record under his Lycra, 30-year-old Wiggins is one to watch in the Tour de France. Son of a cyclist, the Belgianborn Londoner now races for the talk of the peloton; Team Sky. Wiggins tells how family, lager and being British will earn you first place in the Tour de L ife.

6) WHERE A RE YOU MOST A T HOME?

2) WHICH FEA T MEA NT THE MOST TO YOU? In Belgium

In England

Inthe saddle

In a bath

Being in the saddle, it’s my job. I ride a bike pretty much every day of the year, so it’s become like a home. Olympic gold

A world record

The Tour deFrance

Birth of your child

Definitely the birth of my first child. It brought life into perspective. People think sport is life and death – it’s not.

7) LIVE FA ST, DIE YOUNG OR LIVE SLOW, DIE OLD? Neither really. I certainly don’t hope to live forever, but on the other hand, I’m not reckless. 8) WHA T WOULD IMPROVE YOUR LIFE THE MOST?

3) WHO IS YOUR HERO? Bobby Moore. He sums up Britishness. He is how sporting heroes should be. Sportsmen have changed so much. 4) WHA T DO YOU MOST FEA R LOSING? More speed

More time

More sleep

More money

I never have enough time to get everything done in my life. Training has to come first, so I end up without time for other important things like my family. Your lead

Your fitness

Your breaks

Your wife

My wife. We’ve been together eight years. She keeps me in line. Wives are around a lot longer than your sporting years. 5) WHA T SINGLE THING WOULD YOU LIKE TO CHA NGE A BOUT YOURSELF? Nothing. I can get obsessive with my training, but it makes you who you are. I’m happy with where I am right now.

9) HOW DO YOU BECOME A BETTER MA N? Just harden up. Certainly with sport, people complain about what they can’t do for whatever reasons. We all have hard times, just get on with it. 10 ) WHA T IS YOUR SECRET TO GOOD HEA LTH? Put 100% into everything, even the little things. I put everything into even the smallest aspects of my training.

The MH Diagnosis

Psychologist Dr Rachel A ndrew interprets the answers A man who seems somewhat controlled by his goals, Bradley is a passionate and focused sportsman and family man. Beneath this steely resolve lies someone who retains balance with rationality. His references to his family, particularly his wife, show

162 MEN’S HEALTH AUGUST 2010

how family can be a stabilising force through your personal life and career. Although some answers suggest a level of difficulty with talking about emotions, it is apparent that he deals with them behaviourally, making for a well-grounded man. His respect

for Bobby Moore represents a belief that hard work should be recognised and a hope that his achievements are valued without having to highlight them. This demeanour is important throughout working life, and will ensure you are well respected by your peers.

menshea lth.c o.uk

INTERVIEW ALEX HARRIS. PHOTOGRAPHY GETTY, ALAMY. BRADLEY WIGGINS IS BACKING SKY RIDE 2010, TWELVE FREE, MASS PARTICIPATION CYCLING EVENTS FOR FAMILIES IN 10 CITIES ACROSS THE UK. THE EVENTS WILL TAKE PLACE ON TRAFFIC-FREE STREETS THIS SUMMER, TO ENCOURAGE PEOPLE OF ALL AGES AND ABILITIES TO GET ON THEIR BIKES. VISIT: GOSKYRIDE.COM

1) YOU’ VE JUST BROKEN A WORLD RECORD, WE’ RE MIXING THE DRINKS, WHA T’ LL IT BE? Just give me a lager. Any kind.


THE 30-DAY SIX-PACK PLAN TOOLS, RULES & MOVES FOR MAXIMUM GAINS

DROP 10% BODYFAT Withoutever hittingthegym

DOUBLE YOUR MUSCLE By halving yourworkout!

BOOST YOUR ABS

Acover-model corein30days FIVE-SECOND FIXES FOR THE ULTIMATE BEACH BODY


CONTENTS

Your complete guide to transforming your physique

7 THE WEIGHTS SESSION

Welcome to the first issue of PT+ – a new series of Men’s Health specials that give you all you need to achieve your fitness goals. Whetheryouwanttotrain tothesamehighstandard asanOlympianorbeasfit asoldieronthefrontline, ourseriesofspecialswill offeryoucomplete30dayplanstogetyouthere. Throughacombination ofmuscle-building weightcircuitsandfatburningcardioworkouts, we’llmakesurethatyou’ll beshowingoffthisyear’s holidayphotosforyearsto come.Don’tputitoffany longer.You’refourweeks awayfromrecliningon asunlounger,relaxedin theknowledgethatyou’re lookingyourverybest. Haveamargaritaforus.

These four compound moves form the core of your workout. They’ll take a little time to master, but once you have it’ll be difficult to find a more efficient way to build muscle. Get ready for a better body in record time.

17 THE CARDIO SESSIONS After each weights session you need to pick one of these cardio sessions. There are 4 to choose from so you won’t get bored. Plus, they only take 20 minutes each, so your entire workout should be complete in under an hour.

23 BOLT-ON WORKOUTS Want to improve a specific body part? Just flip to the appropriate page in this section and add the moves to your session.

WesleyDoyle,FitnessEditor

38 NUTRITION PLAN

Cover image Peter Crowther at Debut Art

And, of course, no workout is complete without the right fuel. Here’s what you should be eating.

FREE WITH THE AUGUST 2010 EDITION OF MEN’S HEALTH, NOT TO BE SOLD SEPARATELY

4 MEN’S HEALTH AUGUST 2010

menshealth.co.uk/fitness-muscle

PHOTOGRAPHY DAVID VENNI AT RED REPRESENTS

EDITOR’S LETTER


WEIGHTS SESSION

Want the ultimate summer physique? Follow our 3-times-a-week, 4-manoeuvre basic workout over the next 8 pages to get yourself in top shape for the beach – in record time

//START

PHOTOGRAPHY STUDIO 33

R

emember cramming for your GCSEs? Well, apply the same principal to this fastacting workout to get yourself in shape in time for summer. Think of it as a test – one you need to pass before the weather is warm enough for short sleeves. Developed by Alwyn Cosgrove, a strength coach and author of The New Rules Of Weight Lifting (Avery), this style of training only requires you to do a mere 3 sessions a week. So, follow our weights workout just 3 days a week – ideally Monday, Wednesday and Friday, to give yourself a day off in between – to start seeing some serious results. Try to increase the weights every week, so by week 4 you’ll have increased the weight by at least 10%. Even though you’re only working out three times a week you’ll be cramming some extras in. Next you’ll add a cardio workout [p17] and then maybe one of the bolt-on mini workouts [p23]. If you’re time poor or have had a little bit of a lay-off then this is your emergency gym swotting plan to get an A* when the weather hots up and it’s time for your shirt to come off.  menshealth.co.uk/fitness-muscle

MUSCLEANEA

The equipment you should shell out for to get a lifetime gym membership at your own private health club – a little place we like to call home

York 32.5kg Dial Tech Dumb-bells and Stand (£340, amazon.co.uk) These bells offer you a selection of weights from 2-32.5kg with a turn of a dial and take up less room than a washing basket. Of all the brands, these are one of the few to be made of plastic rather than metal, so you’re less likely to tear a chunk out of your wall too.

Marcy 95kg Vinyl Olympic Weights Set (£165, amazon.co.uk ) These weights are made of vinyl so will be kinder to your floorboards if you lose your grip. Hold on tight.

Withings Wifi Scale (£119, amazon.co.uk) This sends results to your computer, which then tracks your weight over time – that way you can workout when you lost most weight and how.

Plantronics Backbeat 906 Bluetooth Wireless Stereo (£65, amazon.co.uk) These double as a headset, so you can field the boss’ calls without your workouts skipping a beat.

AUGUST 2010 MEN’S HEALTH 7


1 DIP TO SHOULDER-PRESS Hit the first move hard: it works your legs and your upper body all at once

MUSCLES WORKED

Hamstrings; lower back; calves; shoulders; traps

STEP 2 The good morning Lift your left foot. Keep a slight bend in your right knee and bend your torso forward until it’s parallel to the ground. You can extend your left leg behind you to keep your balance. Raise your torso back to the start then put your left foot back on terra firma.

objectives

Firstly you’ll get more solidlooking legs. You’ll also widen your V-shape, so even if you do enjoy the odd pie, your gut will look pastry-free.

HOW IT IMPROVES YOUR LIFE

This move builds strength and improves your balance, making you better at surfing, waterskiing and – most importantly – staying upright after sampling the entire cocktail menu.

COMMON MISTAKE

Rounding your back as you lower your torso. Stand side-on to a mirror to make sure your back is flat and your torso is bending like a hinge. If you’re still rounding, use a lighter weight – it’s a tough move so check your ego before you try it.

MAKE IT HARDER

When you rise up after the dip, bring the knee of the leg that’s off the ground, up towards your chest.

STEP 1 Stand tall Start the workout by standing in front of the mirror and doing a ‘goodbye bow’ to your former self. Rest a barbell across the back of your shoulders – holding it in place with each hand. Then, get ready for the new you.

MAKE IT EASIER

Do the entire move with both feet on the ground.

8 MEN’S HEALTH AUGUST 2010

menshealth.co.uk/fitness-muscle


Log Your Progress Record the size of the weights you use in each workout

Day 1 (4 sets of 6 reps) Rest 90 seconds between sets Day 2 (2 sets of 15 reps) Rest 30 seconds between sets Day 3 (3 sets of 10 reps) Rest 60 seconds between sets WEEK 1 Day

Reps

Sets

Weight

1 2 STEP 3 The shoulder press Straighten your arms to press the barbell above your head. Pause, then slowly lower it to the back of your shoulders and rest it there.

3 WEEK 2 (increase weight by 3%) Day

Reps

Sets

Weight

1 2 3 WEEK 3 (increase weight by 3%)

STEP 4 Calf raises Rise on both toes then lower. Do this 3 times. That’s 1 rep. Go back to step 1 and repeat. Still standing? There’s more where this came from. 

Day

Reps

Sets

Weight

1 2 3 WEEK 4 (increase weight by 3%) Day

Reps

Sets

Weight

1 2 3 menshealth.co.uk/fitness-muscle

AUGUST 2010 MEN’S HEALTH 9


2 PRESS-PULL-FLY

This move will test virtually every muscle in your torso for a defined chest and abs

MUSCLES WORKED

Chest; triceps; shoulders; abs; lats; forearms

Objectives

Tone your chest and lower abs. This move carves out the brawn in the middle of your chest. It can also add definition to the often hard-to-work lower abs, while the pullover element will broaden your back.

HOW IT IMPROVES YOUR LIFE

STEP 1 The start position Grab a dumb-bell in each hand then lie back on a 45-degree bench. Set the dumb-bells so they are level with your shoulders, your palms facing in. This is your starting position for a more impressive upper body. Keep your lower back pressed into the seat throughout.

STEP 2 The press With the dumb-bells by your shoulders, press them directly above you. For maximum gains, press up explosively and lower slowly – stressing fast and slow-twitch fibres and increasing your power and endurance.

You’ll punch harder – you’re happy – and lift her luggage more easily – she’s happy. Is it worth all the sweat? We think so.

COMMON MISTAKE

Lowering the weights too far and too quickly during the pullover and fly steps, as this can overstretch your chest and ping your shoulders with an injury. Lower the weights slowly and when you feel a comfortable stretch, raise them again.

MAKE IT HARDER

Hold a dumb-bell between your feet and raise your legs up and down while you do the reps.

MAKE IT EASIER

Reduce the weight and angle bench up slightly.

10 MEN’S HEALTH AUGUST 2010

menshealth.co.uk/fitness-muscle


STEP 3 The pullover With the dumb-bells pressed together, bend your elbows then lower the weights as far behind your head as you can. Keep your upper arms as close to your ears as possible. Unlike in a tricep extension, allow your upper arms to move. Raise them up along the same path.

Log Your Progress Record the size of the weights you use in each workout

Day 1 (4 sets of 6 reps) Rest 90 seconds between sets Day 2 (2 sets of 15 reps) Rest 30 seconds between sets Day 3 (3 sets of 10 reps) Rest 60 seconds between sets WEEK 1 Day

Reps

Sets

Weight

1 2 3 STEP 4 The fly Keep the same arc in your elbows, but lower the weights to your sides. When you feel a stretch in your chest, raise the weights to the start position as if you’re doing a bit of tree-hugging – no songs round the campfire though please. 

WEEK 2 (increase weight by 3%) Day

Reps

Sets

Weight

1 2 3 WEEK 3 (increase weight by 3%) Day

Reps

Sets

Weight

1 2 3 WEEK 4 (increase weight by 3%) Day

Reps

Sets

Weight

1 

2 3

menshealth.co.uk/fitness-muscle

AUGUST 2010 MEN’S HEALTH 11


3 CLEAN-PRESS-SQUAT

Develop all-over strength and definition with this huge compound move MUSCLES WORKED Quads; hamstrings; glutes; traps; abs

objectives

Improve your postural muscles and condition your abs. This move works the muscles that keep your chest high, making your stomach look flatter. It also conditions your abs to stay tensed while standing – ready for a shirtless summer.

STEP 2 The hang clean Pull the bar upward, keeping it close to your body. Catch it on your shoulders with your elbows pointing forward. Use your knees to develop momentum.

HOW IT IMPROVES YOUR LIFE

You’ll bolster your balance which will keep you upright on a surfboard, sturdy on a sunny football pitch and help you carry that tray of pints back to the beer garden.

COMMON MISTAKE

Lifting your heels off the ground. Keep them flat and you’ll use more of your biggest muscles, your glutes, and as a result burn more calories and look leaner.

MAKE IT HARDER

Substitute the barbell for holding a dumb-bell in each hand. You’ll have to use more stabiliser muscles.

STEP 1 The start position Stand with your feet about hip-width apart and hold a light barbell at arm’s length, resting against the tops of your thighs. Be sure to hold the bar with a shoulderwidth grip. Take a deep breath – this is going to sting a little.

MAKE IT EASIER

Grab a towel from the bathroom, pull it taught and use in place of the barbell to get the full range of motion without the weight.

12 MEN’S HEALTH AUGUST 2010

menshealth.co.uk/fitness-muscle


STEP 4 The overhead squat With the weight still above your head, bend your knees and hips to lower yourself. Stop when the tops of your thighs are parallel to the floor. Straighten your legs then lower the weight down, back to the tops of your thighs. This is a tough Olympic move so focus is paramount – but feel free to add sound effects. 

Log Your Progress Record the size of the weights you use in each workout

Day 1 (4 sets of 6 reps) Rest 90 seconds between sets Day 2 (2 sets of 15 reps) Rest 30 seconds between sets Day 3 (3 sets of 10 reps) Rest 60 seconds between sets WEEK 1 Day

Reps

Sets

Weight

1 2 3 WEEK 2 (increase weight by 3%) Day

Reps

Sets

Weight

1 2 STEP 3 The press Steady your footing then press the bar explosively above your head, again using your knees to add an extra bit of upward momentum.

3 WEEK 3 (increase weight by 3%) Day

Reps

Sets

Weight

1 2 3 WEEK 4 (increase weight by 3%) Day

Reps

Sets

Weight

1 2 3 menshealth.co.uk/fitness-muscle

AUGUST 2010 MEN’S HEALTH 13


4 SQUAT-CURL-PRESS-EXTEND Hit your quads, back, shoulders and arms in one gruelling move

MUSCLES WORKED

Quads; hamstrings; glutes; biceps; triceps; abs; traps

objectives

Bulk up your arms. Come summer time, your arms are the part of you most likely to be on display and this will put size onto the backs and fronts of them. This is the last move in the Weights Session so dig in and give it everything you’ve got.

HOW IT IMPROVES YOUR LIFE

STEP 1 The start position You’re on the home stretch. Hold a dumbbell in each hand, letting your arms hang to your sides, and stand with your feet shoulder-width apart. Keep your palms facing in.

STEP 3 The hammer curl Bend your elbows to curl the weights to your shoulders. Try not to use your back to gain momentum.

STEP 2 The deadlift Keep a slight bend in your knees and bend your torso over your legs to lower the weights almost to the floor. Straighten your body to rise back up to the start position.

You’ll be stronger anytime you need to pick something up, be it your barbecue drinks supply or the mate who over-indulged at said barbecue.

COMMON MISTAKE

Rounding your spine when you deadlift. Look at a side view of yourself in the mirror to make sure you’ve got a spine straight enough to make a drill sergeant happy.

MAKE IT HARDER

Stand on one leg. Change legs after each repetition.

MAKE IT EASIER

Use a stretchy elastic band (you’ll see them around the gym) instead of weights. Loop it under your feet then do the exercises pulling against the resistance of the band.

14 MEN’S HEALTH AUGUST 2010

menshealth.co.uk/fitness-muscle


STEP 4 The shoulder press Straighten your arms to raise the weights above your head so they’re touching. This should press your newly grown biceps against your ears.

Log Your Progress Record the size of the weights you use in each workout

Day 1 (4 sets of 6 reps) Rest 90 seconds between sets Day 2 (2 sets of 15 reps) Rest 30 seconds between sets Day 3 (3 sets of 10 reps) Rest 60 seconds between sets WEEK 1 Day

Reps

Sets

Weight

1 2 3 WEEK 2 (increase weight by 3%) Day

Reps

Sets

Weight

1 PHOTOGRPAHY CLAIRE PELLICCIA . MODEL BRADLEY PEARMAIN. SHORTS AND TRAINERS BY ASICS (ASICS.CO.UK) BENCH AND DUMB BELLS COURTESY OF TECHNOGYM (TECHNOGYM.COM)

STEP 5 The tricep extension Bend your elbows to lower the weights behind your head, then raise back up. That’s 1 rep. Return to the start by lowering the weights to your shoulders, then sides. In the words of Kenneth Wolstenholme, “They think it’s all over MH – it is now.” ■

2 3 WEEK 3 (increase weight by 3%) Day

Reps

Sets

Weight

1 2 3 WEEK 4 (increase weight by 3%) Day

Reps

Sets

Weight

1 2 3 menshealth.co.uk/fitness-muscle

AUGUST 2010 MEN’S HEALTH 15


CARDIO SESSIONS Completed your weights session? You’re just 20 minutes away from a total workout

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ver the next four pages we’ll give you the cardio sessions you need to burn off that layer of fat and make the muscle gains from the weights session on the previous pages really noticeable. Don’t be fooled by the old training myth that cardio will deplete muscle and undo all your hard work in the weights room. Doing cardio the right way will actually help you build muscle. Studies in The Journal of Sports Sciences show that sprinters have a higher lean body mass than marathon runners. That’s why the following workouts are geared around interval training. You’ll be strengthening your muscles and burning fat at the same time. What’s more, there are four different disciplines, (rowing, cycling, running and cross training) so you can mix it up to keep your muscles guessing. So, 3 times a week, after each weights session, take just 20 minutes to bash out one of these cardio sessions and then you can rest, confident that you have given your body the best possible workout, and all in under an hour.

menshealth.co.uk/fitness-muscle

POWER SUIT Denim cut-offs and old plimsolls are not acceptable running gear. Increase your gains and cut your chance of injury with our guide to the best high-tech kit

Nike LunarGlide+ 2 (£80, nike.com) This high-tech running shoe is streamlined, has enhanced breathable mesh and an ultralight, ultra-strong Flywire panel for great support and fit. For the style-savvy the shoe will launch on NIKEiD, allowing you to customise it. Not that anyone will notice, as you’ll be going so fast.

Salomon EXO (£65, salomonrunning.com) Tiny, ’70s-style running shorts are definitely a fashion faux pas. Get these high-tech versions instead, they’re breathable and moisture wicking.

Gymboss timer (£15, gymboss.com) This mini drill sergeant slots in your pocket. It can bleep at 3 levels of loudness, which is sure to annoy everyone in the gym – so set it to vibrate.

Ronhill Advance Tee (£24, ronhill.com) Being sweaty, is no excuse for not looking sharp. This shirt is lightweight, breathable and provides reflectivity, for those who like to run in the dark.

AUGUST 2010 MEN’S HEALTH 17


4 WAYS TO GET LEAN Your express pass to searing away your gut, while also maintaining your hard-earned muscle

YOUR CARDIO WORKOUTS Get a leaner summer physique by adding this cardio plan to your weights session

“All exercise burns calories,” says Dr Jeff Volek an exercise and nutrition scientist at the University of Connecticut. “But it’s the combination of different types of exercise that will optimise your leanness.” In one of Volek’s studies he put people on a reduced calorie plan, and divided them into three groups. One group didn’t exercise, another did aerobic exercise three days a week and a third did aerobic and weight training three days a week (like this programme). The results: those who combined lifting with aerobic exercise, the way you will in this plan, shed nearly 3kg more fat.

18 MEN’S HEALTH AUGUST 2010

HOW YOU’LL DO IT BETTER

YOUR ACTION PLAN

So a blend of weights and cardio is the best way to lose fat, but it is possible to go, not one, but two better. First, the cardio plans that follow are short enough to be done after the Weights Session. This is the perfect time because doing cardio after weights burns 27% more calories than cardio by itself, according to research from the University of Tokyo. Secondly, you won’t be running, cycling or rowing at the same old steady state pace, you’ll do interval training – alternating between periods of hard work and recovery. Research at Laval University, Canada found this kind of training can burn up to 3 times more fat than exercising at the same pace. So you’ll be doing weights followed by optimum length cardio sessions. The result: more muscle, less fat and a body that’ll make those old T-shirts at the back of your cupboard fit like a torso-shaped glove.

After each weights workout choose one of the following interval training regimes. This way you’ll do your weights and cardio in a mere 5060 minutes. Mix it up as much as possible and never repeat the same interval workout twice in a week. You don’t have to do it in the gym either. After you’ve finished the weights hop on your bike or go outside for a run. Just follow the work-to-rest guidelines in the cardio workouts section. If you want to go for a long run at the weekend, do it in the morning. When you wake up, your core body temperature is at its lowest, allowing for improved endurance. “In a recent study, people riding bikes could push themselves 5.3 minutes longer at 6:45am than at 6:45pm, because a cooler body delays overheating,” says study author Dr Ruth Hobson. Stick to the routine for 4 weeks and you’ll have more muscle, more leisure time and the very best results in the shortest time possible. menshealth.co.uk/fitness-muscle


#1

THE STATIONARY BIKE

Up the intensity of your cycle workout to start seeing real results

STEP 1

Do a 4-minute warm-up ride on a low resistance.

STEP 2

Ride as fast as you can for 40 seconds then pedal slowly for 20 seconds so you can recover. Repeat this 10 times.

STEP 3

Ride as fast as you can for 20 seconds then rest for 10. Do this 6 times.

STEP 4

Set the bike to a low resistance and ride for 3 minutes at a slow pace to cool down.

THE ROWING MACHINE Bigger arms and a smaller gut – 20 minutes of pain for seriously big gains

WHY? “The rower’s resistance can easily be adjusted making it ideal for these short intense intervals that harvest calories while building bigger arms and a wide back that’ll block anyone else’s chances of getting to the bar,” says Finn.

Total time 20 minutes

STEP 1

WHY? “You’re seated and don’t have to propel your bodyweight forward, so you burn fewer calories than running,” says Christian Finn of thefactsaboutfitness.com. “To get around this, the periods of hard work are much longer, making your body expend a huge number of calories while building a set of calves that’ll stand up against the chunkiest of trainers.”

Total time 20 minutes

#2

Do a 3-minute warm-up row on a resistance of about 5.

STEP 2

Set the resistance to level 10 then row as hard and as fast as you can for 30 seconds. Keep the resistance set to level 10 but grab the handle with an underhand grip and row for 60 seconds at a pace slow enough to catch your breath. Repeat this 7 times.

STEP 3

Alternate between rowing for 15 seconds at a fast pace and 15 seconds at a slow pace. Do this for 7 minutes.

STEP 4

Cool down for 3 minutes by rowing at a slow pace. 

menshealth.co.uk/fitness-muscle

AUGUST 2010 MEN’S HEALTH 19


#3

THE TREADMILL

Take a shortcut to a leaner you with this 20-minute cardio blast STEP 1

Do a 4-minute warm-up by running at a slow speed that’s just fast enough to make you jog.

STEP 2

Sprint at a speed of about 15kph for 90 seconds then reduce the speed to about 7kph, so that you jog for 90 seconds to recover. Repeat this 3 times.

STEP 3

Sprint at a speed of about 17kph (or faster if you can manage it) for 60 seconds then reduce the speed to about 7kph, so that you jog for 60 seconds to recover. Repeat this 3 times.

WHY? “Short, intense intervals (30 seconds on and off) aren’t suitable for treadmills – they take too long to speed up and slow down. So the work and rest periods last longer than on any of the other machines,” explains Finn. You’ll drip with sweat and feel the runner’s high. Your new lean physique will be pretty dizzying, too.

Total time 20 minutes

STEP 4

Cool down for 1-2 minutes by walking at a slow pace.

THE CROSS-TRAINER Burn fat and improve your balance with a climb to victory

#4

WHY?

Total time 20 minutes

20 MEN’S HEALTH AUGUST 2010

STEP 1

Do a 3-minute warm-up at a slow speed.

STEP 2

Start with the resistance at a comfortably low level. Increase the resistance by 1 level every minute. Do this for 7 minutes then reverse the process and decrease the resistance every minute.

PHOTOGRAPHY STUDIO 33,GETTY

“If you begin with a high resistance on these machines they can stick and become hard to move,” says Finn. “Gradually increasing the resistance helps you ease into the tougher settings so you can force your legs and core to work harder, burning more calories and building the balance to excel at any sport.”

STEP 3

Once you’ve worked the resistance down to a low setting, stay at that pace for 3 minutes to cool down.

menshealth.co.uk/fitness-muscle


THE CALORIE BURNING RATINGS

When it comes to burning fat, some exercise disciplines are better than others. Use this guide to gauge how long you need to workout at an average intensity to sear those unwanted calories RUNNING

SKIPPING

STATIONARY BIKE

ROWING

STAIR MASTER

CIRCUIT TRAINING

500

550

600

650

700

750

800

850

900

NUMBER OF CALORIES BURNED PER HOUR

DOWNLOAD MUSCLE MOTIVATION

Listening to motivational music boosts your endurance by 15%, according to a study at Brunel University. Try working out to this 25-minute playlist – you’ll be downloading yourself another 3-4 minutes of energy, and discovering some new tunes If you like

The White Stripes, The Strokes

Franz Ferdinand, Bloc Party

Black Flag, The Clash

The hard rocking side of The Doors

Early Metallica

Nirvana, Smashing Pumpkins

Try

Yeah, Yeah, Yeahs Zero, It’s Blitz!

Art Brut Alcoholics Unanimous, Art Brut Vs Satan

Pterodactyl Share the shade, Worldwild

Crystal Antlers Time Erased, Tentacles

Children Advanced Mind Control, Hard Time Hanging...

Silversun Pickups Panic Switch, Swoon ■ MH

menshealth.co.uk/fitness-muscle

AUGUST 2010 MEN’S HEALTH 21


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BOLT-ON WORKOUTS Got a weaker body part you want to focus on improving? No problem. Simply add one of our bolt-on mini workouts to the weights and cardio sessions for the best body on the beach this summer

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his magazine offers a complete body workout in the weights (p7) and cardio (p17) sections. But, sometimes you want to give certain muscles a little extra help. That’s where this bolt-on section comes into play. HOWTOUSEOUR BOLT-ONS If you’ve got a muscle group that’s lagging… Do the bolt-on twice a week at the end of each cardio workout. This will make the lagging muscle grow faster so you appear perfectly symmetrical.

1

If you want a more even physique… Do the bolt-on 3 times a week at the end of each weights workout, before the cardio. This will bring the weaker aspects of your body up to speed while keeping the rest in equal proportions.

2

You want to go all out before your holiday… Do the bolt-on 3 times a week at the start of your weights workout, when you’ll be the freshest and strongest so will be able to elicit the most muscle growth. 

MAXIMISE YOUR GAINS

MH helpsyouchoosetherightsupplementtogetthemostoutofyourworkouts Bulk

Up

Maximuscle Cyclone (£44 for 1.2kg maximuscle.com) Supplies nutrients to aid muscle growth and accelerates muscle refuel with faster recovery of glycogen than carbohydrates alone.

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Maximuscle thermobol (£36 for 90 capsules maximuscle.com) Three capsules a day boosts metabolism and mobilises fat. It also improves focus, so you can train harder.

Stam

ina

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t

Sci-Mx Pyro-MX Lean Burn (£42 for 80 capsules sci-mx.co.uk) Increases fat burning and lean muscle. Useful if you’re in a cutting phase or bulking up and increasing calories

Stam

ina

PhD Micronized creatine (£18 for 550g bodyactive-online.co.uk) Can be used as part of a stack by mixing 10g with protein powder and drinking a serving both before and after training.

Bulk

Up

Stam

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Lucozade Sport Lite (£1.35 for 500ml auravita.com) Delivers fluid and electrolytes for hydration and B vitamins for energy release, whether you’re training or playing sport.

Bulk

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Lucozade Sport All In One Powder (£12 for 375g lucozadeshop.com) This great-tasting all-rounder provides 20g of whey protein, 41g of carbs, plus 5g of creatine. Perfect for bulking up.

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MP MAX Recovery Evo (£20 for1.28g myprotein.co.uk) Facilitates muscle growth and replaces lost nutrients. Support your effort with a product that’s working as hard as you are.

Multipower Whey Protein Iso Complex (£25 for 2.25kg multipoweruk. com) For the repair and growth of muscle tissue. Its low price means you’ll only be paying 53p per serving, too. Bargain.

Solgar Omega-3 “700” (£24 for 60 capsules solgar.co.uk) Prevents muscle wastage and allows for positive nutrient partitioning. In English: more of what you eat is stored as muscle rather than fat.

AUGUST 2010 MEN’S HEALTH 23


BOLT-ON 1 KILLER CALVES

Are you ready for summer shorts? Build your lower legs with these 3 simple exercises STANDING CALFBOUNCES Rest the balls of your feet on the edge of a raised platform. Hold onto a support if you need to. Lower your heels to the ground and just before they touch it (A) rise onto your toes (B). Do this as quickly as you can so you’re bouncing up and down – pogo stick-style. Do as many reps as you can bear.

action plan Anatomy explained Your calves are made up of two major muscles, the soleus and gastrocnemius. The former is worked when you do seated calf exercises and the latter is when you do standing calf exercises. Simple, right? But calves are notoriously tough to grow and natural genetics play a huge part in how big they get. Don’t worry, help is it hand, we’ve solved your lower leg dilemma and found the fix to defy your DNA. What to do Do 4 sets of the standing calf bounces – and do them quickly. A study by the College of New Jersey found fast lifting leads to a 5% increase in strength in 2 months. If you can still walk, make your way over to the bench. Do the seated calf bounces as one long continuous set. “Your calves flex whenever you move making them one of your body’s hardest working muscles,” says Mark Bellamy strength trainer and designer of the Powerbag (powerbag.com). “To stress them enough to spark growth, you have to overload them, which is why the rest periods are so brief.” Swiss ball curls, will add the finishing touches to your calves to make them strong from all angles. More strength equals more muscle and calves defined enough to transform even the worst pair of summer shorts. 24 MEN’S HEALTH AUGUST 2010

A

A

SEATED CALFRAISES

B

Sit on a bench with a step in front. Rest a barbell on your knees. Place the balls of your feet on the edge of the step (A). Rise onto your toes (B). Pause then lower as far as you can and repeat. Do 10 sets of 10 reps, resting 10 secs between sets. The technical term for how this should feel is ‘killer.’

B

SWISSBALL CURLS A

B

Lie on your back with your heels on a Swiss ball, arms at your sides for stability (A). Keep your lower back off the ground and use your calves and ankles to roll the ball towards your buttocks (B). Hold for 2 secs then straighten your legs and lower your body to the start position. Do 3 sets of 15 reps.

menshealth.co.uk/fitness-muscle


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BOLT-ON 2 ARM YOURSELF

Want to bring out the big guns? Add these 3 muscle-building moves to your workout CLOSE-GRIP BENCH PRESS

action plan Anatomy explained Your upper arms are made up of two muscle groups: your triceps and biceps. The biggest cause of skinny arms is putting too much effort into the biceps, at the front of your arm, and not enough into the triceps. Triceps make up 66% of your arm muscle so even though they’re facing away from you, they add the crucial mass. Fortunately, the solution is simple: train triceps twice as much as biceps. What to do The muscles in your arms are easy to isolate so you’ll quickly pack your sleeves with size without spending hours in the gym. The initial move builds strength and mass in your triceps while you’re strong. This is followed by a superset that’ll be over and done within 10 minutes. A small exchange for powerfullooking arms. First do 6 reps of the bench press. Then rest for a minute and do as many reps as you can of bicep curls in 60 seconds. Move yourself into position for the tricep exercise. Then, without rest, do as many reps as you can in another 60 seconds. Take 1-2 minutes rest, then do the 3 exercises again. Do 3 sets. Researchers in Australia and Canada found alternating sets of antagonistic (opposite) muscle groups like biceps and triceps boosts strength and size more than working just one muscle at a time. menshealth.co.uk/fitness-muscle

This move builds strength and mass on your triceps. Lie on a bench and grab a barbell with an overhand grip, hands fist-width apart. (A) Lower the bar until it reaches your chest. (B) Pause, then press it back overhead until your arms are extended. Don’t go easy – load that barbell until you’re too scared to look at it.

A

B

A STANDING TRICEP EXTENSIONS

STANDING DUMB-BELL CURLS

B

Avoid big dumbbells – this is tough. Stand holding two weights underhand (A). Keep arms tucked in and curl the weights towards you until they’re at shoulder height (B), swiftly lower to the start. “It’s a race against the clock so flex your arms as fast as you can,” says strength trainer Mark Bellamy.

A B

Hold a dumb-bell in each hand above your head with elbows tucked in (A). Lower the weights behind your head. Straighten your arms to pull the weights back up (B). Lower them as quickly as you raise them. If this doesn’t make you the man who takes all your team’s throw-ins, nothing will.

AUGUST 2010 MEN’S HEALTH 27


BOLT-ON 3 CHEST TO IMPRESS Want to improve your pecs? Follow this additional workout to challenge your chest

BARBELL BENCH PRESS

action plan

A

Anatomy explained Your pecs are a primary muscle group that requires other, secondary muscle groups – mainly your shoulders and triceps – to help in each and every chest exercise. The problem is that if these secondary muscles are strong they can steal the effort from your chest – depriving it of the stress and the work it needs to grow. But – luckily for you – we’ve devised a clever workout to trick your pecs into taking their support team out of the game. What to do For a chest to impress, your main effort must be to lower the bar slowly. Arizona State University researchers found only doing the lowering portion of a bench press leads to greater gains than performing the full rep. “But make sure you have a spotter around,” says study author Kyle Carothers, or you risk getting trapped at the bar, and that’s never fun – unless you find yourself with a pint in hand at your local that is. Sit up after each set and do the iso-tension exercise opposite. “This forces blood into your chest, making it recover faster without fatiguing it so you’ll be able to lower more weight,” explains strength trainer Mark Bellamy. The final exercise isolates your chest muscles with little help from your shoulders and triceps – leaving your pecs to do the work and getting them into perfect T-shirt wearing shape. 28 MEN’S HEALTH AUGUST 2010

Your old favourite – the bench. Grab the barbell in an overhand grip, (palms facing away from you), hands wider than shoulder-width (A). With the bar above you, take 3-4 secs to lower the bar to your chest, (B) then press back up until your arms are straight. Do 4 sets of 8 reps.

B

A DUMB-BELL FLY

THE ISO-TENSION A

B

After you’ve done the bench press, sit on the edge of the bench (A). Place the palms of your hands together and press for 20 seconds to tense your chest (B). Imagine you’re trying to crack a walnut between your chest muscles. Remember to breath – this isn’t free diving.

B

Hold a dumb-bell in each hand and raise them above you (A). Arc your elbows and lower the weights to your sides as far as you can while keeping your back flat (B). Keep the same angle in your elbow joints when you raise the weights. Do 3 sets of 10 reps, resting 30 secs between each bout.

menshealth.co.uk/fitness-muscle


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BOLT-ON 4 ABS BLAST

Want to turn your beer belly into a solid 6-pack? Hit your core with a mini workout MOUNTAIN CLIMBER A

action plan Anatomy explained If you’ve been diligently working out your middle but remain a few cans shy of a six-pack, there’s a simple explanation. You need to do more than the up and down motion of situps. Your abs are a buttress to your spine so to force them to grow you need to make them brace harder – by getting them to tense without bopping up and down. After all you don’t want them to only look flexed when you get up from your seat, you want them to look good when you’re walking around too. What to do Guessing games are good for many things – a long car journey, a dull Christmas Day and children’s parties to name a few – but they are definitely not good for abs. San Diego State University looked at 13 of the most common abdominal exercises, ranking them from best to worst. Out of all the exercises tested, the much-loved bicycle crunch – if we had a pound for every time we’d seen someone pull out this move in the gym – activated the largest portion of muscles in your core because it worked the upper and lower abs as well as obliques. This is thanks to the combination of the up-and-down and side-to-side motion that the move requires – one hard-working exercise we think you’ll agree. So reap the benefits, and start your abs blast with some cycle power. menshealth.co.uk/fitness-muscle

Kneel on all fours. Straighten your right leg and lift your left knee to your chest (A). You should be on the balls of your feet, like a sprinter in the starting blocks. Switch leg positions (B) as many times as you can for 30-45 seconds and be sure to avoid Usain Bolting into the nearest wall.

B

A

B

C

THE BICYCLE CRUNCH Lie on your back, with your feet in the air and your knees bent (A). Lace your fingers behind your head and lift your shoulders. Straighten your right leg, turn to the left and bring your right elbow to your left knee (B). Switch sides (C). Alternate as you pedal your legs.

A

B

C

SIDEPLANK TO PLANK First do the plank – lie face down, raised onto your elbows and toes (A). For a sideplank, shift on to your right arm and roll onto the outside of your right foot (B). Hold for 2 secs. Rotate back to the regular plank, hold for 2 secs (A). Rotate into a left side-plank, hold for 2 secs (C). Do 4 sets of 10 reps.

AUGUST 2010 MEN’S HEALTH 31


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BOLT-ON 5 BOLD SHOULDERS Your body’s most versatile joints. Give them some extra support with this 3-step add on A

SEATED SHOULDER PRESS

action plan

B

Anatomy explained Having great arms, a muscular back and powerful chest may seem ideal, but without a strong set of shoulders you won’t be able to build any of them to their full potential. They assist in most exercises for your chest, back, biceps and triceps and can get over fatigued leaving them too weak to add muscle. So you have to be sneaky if you want to make them stronger. What to do For wide, powerful shoulders, you need to be able to shift big weights and the restpause technique is the fastest way to make this happen. It was developed by former Mr Olympia Mike Mentzer, author of High Intensity Training (McGraw-Hill) and the mid-set break gives you the extra energy to push for more reps, so you’ll do 10 reps with a weight you can normally only manage 5 reps with. This drives size into your shoulders. Follow up with some drop sets. By reducing the weight by 15% after each set you’ll be able to complete the 6 reps with perfect form and stress the muscle enough to make it grow, found research in the Journal of Strength and Conditioning. The final exercise works the back of your shoulders, to keep them pulled back so they look extra wide. By the end you should struggle to get through doorways. menshealth.co.uk/fitness-muscle

Sit on a bench, grab the weights and hold them either side of your head. Straighten your arms to press the weight up (A). Do 5 reps then put the weights down (B) and rest for 20 seconds, then go again. You will be able to do 2-3 reps. When you can’t do any more, rest again. Clock up 10 reps in total. Perform 4-5 sets, resting 1-2 minutes between each bout then do the next move. “When you’re struggling on the final reps of this exercise clench your jaw – this will give you more power,” says Mark Bellamy. You can also rope in a spotter to help with this one.

A FULL LATERAL RAISES

B

C

Stand as shown (A) and raise your arms straight out (B), then above your head (C). Lower them to the start. Do 6 reps, then grab dumb-bells 15% lighter and do 6 more reps, then go 15% lighter again, and do 6 more. Do 4 sets, resting 2 mins between each set.

A

B

INCLINE REVERSE FLY Lie face down on an incline bench (A). Keep a slight arc in your elbows as you raise the dumb-bells until they are level with your shoulders (B). Hold for a second then lower. Do 3 sets of 12 reps, resting 40 seconds. You’ll get shoulders that are effortlessly pulled back and appear much wider.

AUGUST 2010 MEN’S HEALTH 33


BOLT-ON 6 MAX YOUR BACK Want to get your V-shape back on track? Improve your T-shirt physique with 3 easy moves

action plan Anatomy explained If you’re looking for big muscles to work, there are none larger in total surface area than the ones in your upper back. But your back has a few helpers, your biceps and shoulders. Sharing the load like this reduces the effectiveness of back exercises – narrowing the potential of your V-shape. But there are ways of taking these intruders out of the equation. What to do To build a back to rival a barn door, your exercise selection is vital. Start with some external rotations. When Australian scientists compared moves that strengthen the supraspinatus – a muscle in your back – they found external rotations were best for keeping your back injury free. Next, the dumb-bell row. A recent study in the Journal of Strength and Conditioning Research surveyed strength coaches and found that dumb-bell rows were the best exercise for adding upper body muscle. “They keep your back in good nick so you can widen your taper without any niggles to hamper you,” says strength coach Mark Bellamy. Compared to the inverted row, it activates more muscles across your upper and lower back, according to Canadian scientists. Finish with some upright rows which will hit your traps and delts and put some power in your punch. 34 MEN’S HEALTH AUGUST 2010

A

Grab some light dumb-bells and lie face down on a bench. Bend your elbows 90 degrees with your palms facing your feet and squeeze your shoulder blades (A). Rotate your arms upward until your hands are beside your head, palms facing the floor (B). Hold, then lower the weight to the start. Do 2 sets of 12 reps.

B

A

B

A DUMB-BELL ROW

UPRIGHT ROW

Stand holding a pair of dumbbells in front of your thighs. Bend forward at the waist until your torso is almost parallel to the floor. Pull the weights to the bottom of your rib cage (A) then slowly lower them (B). Do 3 sets of 10 reps, resting 60 seconds between each.

With your feet shoulder-width, hold the barbell with a close, overhand grip in front of your thighs (A). Bring the barbell to your chin by lifting your elbows as high as you can (B). Do 3 sets of 12 reps. This works your traps and deltoids, while adding strength to your swimming stroke.

B

menshealth.co.uk/fitness-muscle

PHOTOGRAPHY ADRIAN WEINBRECHT. MODEL BRADLEY PEARMAIN. SHORTS AND TRAINERS BY ASICS (ASICS.CO.UK) BENCH AND DUMB BELLS COURTESY OF TECHNOGYM.COM

EXTERNAL ROTATION


Surviving to tell the tale

It’s back! Bigger, badder and dirtier than ever, the Men’s Health Survival of the Fittest series will take to the streets of Cardiff, Nottingham and Edinburgh this October, with 10 ,0 0 0 places up for grabs JT in Cardiff

“Those were the best trainers I ever ruined,” says MH Senior Editor Jonathan Thompson of last year’s Survival of the Fittest in Cardiff. “It was an absolutely fantastic weekend, and I was happy to pay the price in shoes. And socks come to mention it. “I was absolutely filthy by the time I finally crossed that finish line. Like a prewar goalkeeper who’d just been toweled down with Sir Walter Raleigh’s cloak. But it didn’t matter one bit. And it didn’t stop me limping to the pub and toasting our mutual survival with a scrum of new found friends. “Survival is so much more than a 10k. It’s a race; it’s an assault course; it’s a great weekend away. But above all it’s fun. Just make sure you kiss goodbye to your trainers beforehand.” Thompson: closer to the 1980s than the finish line?

Cardiff

Sunday 3 October 2010

Matt jostles for position on the streets of central Edinburgh

Heidi finds Survival’s ‘twist’ is a dirty one

Heidi McVay in Nottingham

“I was roped into the Nottingham event by a friend and really didn’t know what to expect,” says 32-year-old Heidi, who works in medical sales. “I was just told it was a 10k ‘with a twist’. I’d done a couple of 10ks in the past, so felt quite confident in my ability to tackle it. Arriving at the event though, the waves of people coming back in from the course covered head to toe in wet, pongy mud convinced me that there was a fairly sizeable “twist!” After having jumped, scrambled, waded, swum and pulled myself through the course, I can vouch for the fact that this is no ordinary 10k. It was amazing: the camaraderie was fantastic on the course, the atmosphere at the start and finish electric, and the obstacles; well, the obstacles... get yourself entered and I’ll see you on the start line again this year.”

“The start of the race was intense: hundreds of hungry athletes hurdling hay bales, trying to get their share of being at the front,” says Matt Sutherland, a 21-year-old student, of the third and final Survival, in Edinburgh. “It was a tough start to what was a very challenging course! I hung back, apprehensive of what lay before me over the first kilometre, and not forgetting the other nine. It wasn’t until the steps at Jacob’s Ladder that I started gaining some ground. Step after step after step... Then to my surprise I was leading Wave 2 at the top of Calton Hill. As for the rest of the course: clambering under the cargo net, shooting down the water slide and sprinting through the streets of Edinburgh; all I was worried about was holding onto my lead for as long as possible. Fortunately, as the course came into its last kilometre, I was still leading. Finally, over the MH Wall of Fame... I crossed the line delighted and relieved to have completed the course.”

Nottingham

Edinburgh

Saturday 9 October 2010

Sunday 17 October 2010

Matt Sutherland in Edinburgh

What’s in it for you?

● A survivor’s medal ● An Under Armour race shirt worth £20 ● Post-race recovery zone thanks to For Goodness Shakes! ● A finisher’s goody bag ● And a killer workout!

The wet one!

The muddy one!

The hilly one!

Sign up at mhsurvival.co.uk


MEN’S HEALTH EVENT

O

Inc N LY Un l u d i n £ 3 6 de gf Tecr Arm ree wo h Te our rth e £20

“Survival is so much more than a 10k. It’s a race; it’s an assault course; it’s a great weekend away. But above all it’s fun. Just make sure you kiss goodbye to your trainers beforehand!”

Men’s Health Survival of the Fittest is once again powered by Land Rover, who will be showcasing the powerful new Discovery 4 at each of this year’s three events. Tough and robust, versatile and nigh-on unstoppable, the Discovery 4 perfectly captures the spirit of Survival. Now all you need to do is follow its example.


TOP 5 FOOD RULES You can’t transform your body without the good nutrition. Here’s how to get your fuel right

modern meals

#1

Eating in the 21st century is an additive minefield. It’s time to get back to basics

Somewhere along the production line, food got complicated. We no longer eat only what we hunt, grow or buy from markets. In his new book – An Eater’s Manual (Penguin) – Michael Pollan points out countries that eat lots of processed food, meat, added fat, sugar and refined grains also suffer from high rates of obesity, diabetes, cardiovascular illness and cancer. But it doesn’t have to be that way. His simple eating rules will help you sift out the nastiness from your dinner plate – here’s his top 5. Follow them to get yourself a body that looks as healthy on the inside as it looks on the outside.

84

Percentage of people who either lost weight, or didn’t gain weight more weight, by drinking a daily protein shake in place of one meal. If you want to fast track getting ripped, have a shake in place of lunch or dinner. Source: European Journal of Clinical Nutrition

13.6

Number of lbs gain in an average of 3 ½ years by people who eat 15% of their daily calories between 11pm and 5am. Take home message, when you eat is as important as what you eat. Source: American Journal of Clinical Nutrition

38 MEN’S HEALTH AUGUST 2010

DON’T EAT ANY PACKAGED FOOD YOUR GREAT GRANDMOTHER WOULDN’T RECOGNISE Imagine your nan’s mum at the supermarket. She picks up a pack of cheese sticks and hasn’t a clue what they are. There are now thousands of products our ancestors wouldn’t recognise. The reasons to avoid

them include the huge number of useless calories and chemical additives they contain and the plastics in which they are packaged that could leak dangerous chemicals into the food itself.

#2

AVOID READY MEALS WITH INGREDIENTS YOU WOULDN’T KEEP IN YOUR KITCHEN Ethoxylated diglycerides? Cellulose? Xanthan gum? If you wouldn’t cook with them, why let others use these ingredients to cook for you? Whether these additives

pose a proven threat to your health or not, many haven’t been eaten by humans for very long, so we don’t know what they could do. It’s best to avoid the unknown.

menshealth.co.uk/nutrition


#3

SHAKES Whip yourself up a protein-packed punch

EAT ONLY FOODS THAT WILL EVENTUALLY ROT What does it mean for food to ‘go bad?’ It usually means the fungi, bacteria and insects who we compete with for nutrients, got to it. Processing is a way to extend the shelf life of food by protecting

it from these competitors. But this often removes nutrients, such as ones that go rancid, like omega-3’s. Fewer nutrients mean you’re less healthy and less likely to build muscle and burn fat.

#4

DON’T EAT MEAT EVERY DAY – KEEP IT FOR SPECIAL OCCASIONS “Flexitarians” – people who eat meat a couple of times a week – are as healthy as vegetarians. But there’s evidence the more meat you eat, the greater your risk of obesity, heart disease and cancer. It could

be the fat, the type of protein, or that meat is pushing plants off the plate. Be on the safe side by swapping portion sizes: more veggies, less meat. It’ll make you more of a man by making you less of your gut.

#5

PHOTOGRAPHY GETTY

EAT ALL THE JUNK FOOD YOU WANT, AS LONG AS YOU COOK IT YOURSELF There’s nothing wrong with eating sweets, fried foods and pastries every now and then, but food manufacturers have made eating these formerly expensive and hardto-make treats so cheap and easy, menshealth.co.uk/nutrition

we’re eating them every day. If you made all the crisps you ate, you’d eat them less often. The same goes for cakes, pies and ice cream. Enjoy these as and when you’re willing to prepare them.

BESTPREWORKOUT SHAKE

BESTPOSTWORKOUT SHAKE

● Handful of strawberries

● 4 thick slices of fresh pineapple

● Several slices of mango

● 1 stick of celery ● 1 inch piece of ginger

● 125ml orange juice

● 200ml water

● 2 tbsp honey

● 30g flavourless whey protein powder

● Banana ● Handful of oats ● 30g whey protein Why it works The honey gives you 17g of carbs per tablespoon making it a great booster as a pre-workout meal. “The mango gives you potassium, which helps create both a healthier nervous system and releases energy from the rest of the protein, fat, and carbohydrates in the shake so your muscles stay energised for your entire workout,” says Allison. One more rep? No problem.

Why it works The pineapple has a compound known as bromelain – a natural anti-inflammatory and painkiller. “The celery is also a painzapping master so powerful it’s used against arthritis and gout, while the ginger has chemicals which have antiinflammatory and painkilling properties. All of these ingredients work together with the protein to refuel your muscles and help you feel less sore the next day.” 

AUGUST 2010 MEN’S HEALTH 39


YOUR 2-WEEK NUTRITION PLAN Whether you’re bulking up or slimming down, here’s a fortnight’s worth of the best food for you

W

increased their muscle mass by 87%, burned 3% more fat and increased their bench press by 36% more than those who took their supplements at different times.

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

Breakfast

2 eggs (any style) 3 egg whites (buy liquid whites) with mushrooms

2 fried eggs in coconut oil, 200g bag spinach, cooked.

2 boiled eggs, steamed broccoli lightly fried in olive oil

2 scrambled eggs, 3 egg whites and 3 slices turkey bacon

2 cups of quinoa, ½ tsp cinnamon, 100ml apple juice, whey protein

2 scrambled eggs, cream cheese, 1 tomato and 200g wilted spinach

125g sirloin steak, mushrooms, fried egg and tomato

XL

2 extra slices of toast and 1 extra egg

2 cups oats, 1-2 cups milk, 1 scoop whey

2 cups muesli, 2 cups milk, 1 scoop whey

Add an egg, 2 slices rye toast, 2 slices of bacon

1 handful of quinoa and 2 scoops of whey

3 eggs and serve over 2 slices of rye bread toast

Double above and add 2 slices rye toast

Snack

Apple and handful nuts and seeds

Orange and handful of almonds

1 large grapefruit, 1 handful of mixed nuts

1 orange and a handful of almonds

Bunch of grapes, 50g of cheese and 4 crackers

A plum and a handful of mixed nuts and seeds

1 nectarine and handful pumpkin seeds

XL

Add a bag of beef jerky

Add a protein bar

Add a can of tuna with mayo

Include a banana and eat twice as many almonds

6 wholegrain crackers and 100g cold meat

Have an extra plum and more nuts and seeds

Add a protein bar

Lunch

Chicken Caesar salad, low-sugar Caesar dressing with cucumber

Tuna with salad leaves, celery, cucumber, olive oil/cider vinegar

Medium sushi box (ask for brown rice)

120g sliced roast beef, salad leaves with ½ avocado and gherkins

Medium baked potato with tuna, 1 tbsp mayo, sweetcorn, chilli

150g chicken breast, 1 tbsp mayo, ½ avocado, tomato and salad

Chicken breast, ½ avocado and mixed salad with salad dressing

XL

Extra chicken and salad between 1 wholegrain baguette

Extra tuna and 1-2 wholemeal rolls

Large sushi box with added sashimi and bowl of brown rice

Have extra beef, whole avocado and a bread roll

Have a very large potato and extra tuna

Double the portion size

1-2 pitta bread and extra chicken

Snack

150g plain sugar-free yoghurt and whey protein

Hummus with 1 carrot and unlimited celery

Apple and a protein bar

3 celery stalks dipped in peanut butter

4 rice cakes and cottage cheese with pickle

Plain yoghurt, ground flax seeds, 1 scoop of whey

2 sliced pickled beetroots with handful of almonds

XL

The eating plan was devised by sports nutritionist Gavin Allison (fatlosschef.com)

Add a banana and an extra scoop of whey

Add crackers and 2 more carrots

6 wholegrain crackers with peanut butter

6 stalks of celery

Eat 4 additional rice cakes

Include a fresh banana and a bag of bag jerky

Have 4 sliced beetroots with a cup of almonds

Dinner

size then eat everything on the menu, making sure you add the ‘XL’ option onto your plate. Regardless of your goals, be sure to capitalise on the anabolic window and drink a protein shake before and after each training session. A study in Medicine & Science in Sports and Exercise found that men who did this

125g lean beef steak, 2 cups of veg(broccoli, cauliflower), 2 tsp pesto or curry paste

150g lean pork chops, 2 cup of mixed fresh veggies (no spuds), 1 cup butternut squash

150g of stir fried chicken with chilli paste, mixed veggies and unlimited bean sprouts

2 lamb chops, wilted spinach with 60g ricotta cheese, 2 cups broccoli or cauliflower

125g salmon, 1 cup couscous with baby spinach, diced tomato and olive oil

Bolognese sauce (chicken or beef mince) with 2-3 courgettes cut into strips (not pasta)

Frittata with 3 eggs with extra egg whites, peppers, mushroom, spinach and chilli

XL

e’ve taken the guessing games out of nutrition with this step-by-step plan to help you add muscle, lose fat and have so much energy that you’ll annoy everyone around you. If your main goal is to lose weight then follow the plan as it stands and ignore any additions. If your main goal is to stack on

Eat a 250g steak, 2 cups veggies, 2 cups brown rice

Extra butternut squash and an extra 100g of pork

Extra chicken and add a couple of cups of cooked rice or noodles

Double the portion sizes and add a baked potato

50-75g extra salmon and a large mashed sweet potato

Extra wholewheat pasta

Use 4 eggs and an extra 150g of cooked potato

40 MEN’S HEALTH AUGUST 2010

menshealth.co.uk/nutrition


2-egg omelette (extra egg whites) peppers, broccoli and spinach

Whey protein, ½ apple, cinnamon, 100g cottage cheese

Smoothie with banana, berries, 30g oats, 3 tbsp plain yoghurt

2-egg omelette with tomatoes, mushrooms and ham

Add an extra 3 tbsp of plain yoghurt

Add another egg, 1 extra kipper and 2 slices of toast

An extra egg, 3 more rashers and fruit juice

An extra egg, 2 slices of rye bread

Add extra whey, oats and apple

Double up on the oats and add 5 tbsp of yoghurt

Use 3-4 eggs and eat over 2 slices of rye bread

2 boiled eggs and an apple

Small tub cottage cheese, 2 tsp pickle or pesto

150g bowl of highfibre cereal and 1-2 cups of milk

Apple and spoonful of nut butter

2 boiled eggs and an orange

A bunch of grapes and some almonds

Fruit salad, walnuts, with 150ml yoghurt

Eat an extra 1-2 eggs and another apple

A bagel with the above and extra cottage cheese

Swap the milk for fruit yoghurt

Have a bagel or roll as well

Have 3 eggs and an apple and an orange

Add chicken breast with pesto and yoghurt

250ml yoghurt and 1 scoop whey protein

150g grilled fish with mixed veggies and 1 tbsp pesto

Tuna, cheese, tomato, salad leaves and dressing

150g turkey and mixed salad in a wholewheat pitta

2 slices grilled aubergine, olive oil, 40g feta, chicken breast

100g grilled chicken, salad, honey mustard dressing

Bowl of thick chicken and vegetable soup

Side plate of chicken fried with brown rice and mixed veggies

Double the size of the fish and have a large potato

Add an extra can of tuna and a large wholemeal roll

Double the portion size of the meal above

Add an extra chicken breast and wholemeal roll

Double and have a bagel or roll as well

Add 2-3 slices of buttered rye bread

Have a dinner plate- sized portion

150ml Greek yoghurt, walnuts, 1 tsp honey

3-4 celery sticks dipped in peanut butter

Bunch of grapes and 50g of cheese

Large bowl curried cauliflower soup

Hummus and 2 carrots

Beef jerky and an apple

2 boiled eggs and an apple

250ml yoghurt, a banana and a tsp honey

Include a banana and walnuts

Eat the cheese with 6 crackers and chutney

Have soup with 1-2 slices rye toast

Have 4 carrots instead of 2

Add a peanut butter bagel

Have an extra egg and an extra apple

150g turkey breast with cranberry sauce, green veggies

150g sirloin steak, 1-2 cups mixed veggies

150g salmon fillet, asparagus and cauliflower mash

Salmon steak, 6-8 asparagus spears, oven roasted cauliflower and broccoli

150g sirloin steak (cubed), sautéed onions, peppers, mushrooms and broccoli

Lamb or beef curry with cooked broccoli and cauliflower (no rice)

150g chicken breast, 1 cup quinoa, tomatoes, avocado and baby spinach salad

Double the portion sizes of the meal above and add a large potato

Increase the steak to 300g and add a large potato

Extra salmon fillet and ½ butternut squash

Have an extra salmon steak and ½ butternut squash

Increase the steak size to 300g and add brown rice

Add a serving of brown rice to the above

Use 250g of chicken breast and a handful of MH quinoa ■

menshealth.co.uk/nutrition

Breakfast

2 eggs, 2 rashers of back bacon, 1 tomato, 2 slices rye bread

XL

2 poached eggs, 1 kipper, 1 tomato, mushrooms and broccoli

Snack

Whey protein, 150g cottage cheese, water – blend together

XL

DAY 14

Lunch

DAY 13

XL

DAY 12

Snack

DAY 11

XL

DAY 10

Dinner

DAY 9

XL

PHOTOGRAPHY GETTY

DAY 8

AUGUST 2010 MEN’S HEALTH 41


TRAINING TIPS

Fourteen ways to make your fitness regime deliver quicker, more noticeable results How much extra muscle you’ll build if you change the number of reps you do in each workout. Mixing up your numbers ropes in more muscle fibres which helps you gain size fast. Alternate between sets of 6, 10 and 12 reps to build the most brawn.

The percentage increase in your energy levels if you exercise for more than 30 minutes, 3 times a week for 4-6 weeks. Three is the magic number, anymore or less saps your energy, so increase or decrease your number of workouts accordingly.

The ideal ratio of vegetables to meat on your dinner plate. Serving up these portions is easier on your digestive system and will make you eat fewer calories, so you’ll be leaner.

The percentage increase in arm strength if you do your cardio after lifting weights (not before). If you want tighter sleeves then don’t start your workout on the treadmill. Reduce your cravings for the bad stuff by making your own healthier burger at home. It’ll be easier to resist fast food when you’re out, so you’ll soon super-shrink yourself.

Your top choice to boost your strength. The thinner bar means you lift more weight. Using the thicker 7.6cm bars will see you lift up to 55% less weight. So switch to Olympic now.

42 MEN’S HEALTH AUGUST 2010

You’ll get a 10% increase in strength if you do some of your training al fresco. Want to kick a ball harder? Swap those indoor running sessions for a grassy pitch.

menshealth.co.uk/fitness-muscle


The best combination of exercise to do in the same workout to burn 27% more calories and shed up to 2kg more fat than doing them on their own or separately. It will also give you more time on the couch because your exercise sessions will be over quicker if you do them at once rather than on separate days.

The percentage of total body muscle the average guy loses between the ages of 24 and 50 if he doesn’t lift weights. If you forgo that extra running session and pick up some steel a few times a week no one will ever think of you as a doddering old codger.

The amount of additional muscle you’ll be able to build if you drink protein shakes before and after each workout.

The number of times you’re less likely to be overweight if you step on the scales at least once a week. To stay lean, make a weekly appointment with your figures and if the truth hurts – it’s time to do something about it.

Increase your endurance by training in the morning as opposed to the evening. You’ll gain 5.3 minutes of extra energy if you set your alarm early... and don’t hit the snooze button.

menshealth.co.uk/fitness-muscle

The amount of extra fat you’ll burn if you swap your long-winded, same-paced runs for interval training – shorter intense periods of hard work alternated with periods of recovery.

Making up 70% of your upper arm muscles, working your triceps will fill out your t-shirt sleeves quicker than focusing on your biceps. Do a 2:1 ration of tricep to bicep moves for MH faster gains. ■

AUGUST 2010 MEN’S HEALTH 43


Recruiting Now

yle Olympic Decathlete Dean Macey trains in the city - Urban Gym-st

Instructors required - the Urban Gym needs you! Personal Trainers/Fitness Instructors required for Urban Gym classes on weekdayevenings in London, Bristol, Edinburgh, Cardiff and Nottingham. Competitive rates, excellent bonus opportunities, free uniform and training.

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MH COVER MODEL COMPETITION

VOTE NOW AT menshealth.co.uk/votecover model Vo you r fate for b oy a nvdou r ite gir l

VOTEFOR THE 2010 COVER STAR! It’s voting time again in this year’s Men’s Health Cover Model Competition. Thanks to our sponsors Remington, everyone who votes stands a chance of winning great grooming gear. So vote today!

Entry to the competition has now closed, and here at Men’s Health Towers we’ve had the tricky task of shortlisting the mammoth amount of entries to just 12 finalists – 8 guys and 4 girls. As we’ve expanded our Cover Model search to also look for a girl to appear with our male cover model star, your votes are doubly important! To reward you for your time and effort in voting, we’ll enter you into a grand prize draw for a chance to win one of five Remington Maverick Pro Power Clippers worth £39.99 each. Simply go to menshealth.co.uk/ votecovermodel where you can view the shortlisted finalists and later on in July, you’ll be able to

Trim down with the experts.

Grooming expert Remington, official sponsor of the Men’s Health Cover Model Competition, is on hand to help you get cover-model ready. With the all-new Pro Power Series Hair Clippers, you can achieve professional-standard results at home. These powerful clippers deliver a superior cutting performance like never before – with double the speed, double the power and double the performance*. Available at retailers nationwide from July, from £17.99 RRP *Vs previous Remington range

see video footage from behind the scenes at the Cover Model shoot. You’ll be able to view finalists from Wednesday 7 July. In late August the winners will be revealed at a select gathering at a stylish, top-secret London location and you’ll be able to see the winning guy and girl on the October issue cover, on sale 6 September.

V ote at: menshealth.co.uk/ votecover model after 7J uly Your votes will provide a shortlist for our judging panel to select the winners. By voting you’ll be entered into the prize draw and five lucky winners will be drawn at random.


MH GLOSSARY

Do you know your barbell from your dumb-bell, your sets from your reps? We get technical on our key terms, so you can reap the maximum benefits of our weights, cardio and bolt-on workouts

GROWTH HORMONE Research in the Journal of Applied Physiology found this hormone helps you grow taller (sorry, not after 21), build thicker bones and muscles and boosts your immune system. Topping up your natural levels helps you recover faster, as it makes your cells regenerate. It’s like Botox for your biceps. DROPSET “Perform reps of an exercise until your muscles fail, then decrease the weight and do more reps until you fail again.” It’s like starting with pints and drinking your way through to shots – the shots are likely to give you more pain but also more drunken reward.

DUMB-BELLS Consisting of two weight plates, separated by a hand-sized grip, these free weights have unlimited body-sculpting potential. “Dumb-bell exercises have an advantage over the barbell equivalent as they allow for a greater range of movement and can easily improve any muscular imbalance”, says Cavanaugh. So walk away from the bar – never an easy task, we know. “Although the maximum weight lifted will probably be less than you can do with a barbell, dumb-bells are a safe way to kick-start some serious muscle gains.” says Cavanaugh. Using them as door wedges however, will not work…

BENCH The bench comes in different designs: fixed horizontal, fixed incline, part adjustable or fully adjustable. “These allow you to target specific parts of each muscle group”, says personal trainer Aaron Cavanaugh. Make sure your back is pressed into the bench, your abs are tight and your head is straight. But, it’s not just an excuse for a lie down. Demand for benches is high in the gym, so don’t end up on the wrong side of that guy with the 60kg dumb-bells...

46 MEN’S HEALTH AUGUST 2010

BOX/STEP Commonly used to aid explosive training, the box allows the trainer to turn simple exercises into more dynamic moves, which equals reduced belly. “Simply adding a step up onto the box before a shoulder press for example, is a great way to engage your core and get your heart rate up,” says Cavanaugh. Not to be confused with a step class, unless you’re fond of garishly coloured Lycra. INTERVAL TRAINING This is a type of cardio training that alternates bursts of high intensity work such as sprinting, with periods of rest or low activity like walking. “You train as hard as you can, then go at a slower pace to recover so you have the energy to train as hard as you can again,” explains Collins. Training in this way is great if you’re trying to lose weight and can also help to increase both your speed and endurance. All in just a few – very intensive –minutes. Great for sportsmen who want to improve their game. ISO-TENSION Remember those iconic ads you used to see in comic books with the kid getting sand kicked in his face? They featured Charles Atlas and he was selling iso-tension. “It’s when you flex a muscle and hold it in the same place – with no movement, like tensing your bicep and holding it there,” explains Collins. It pits one muscle against another and Atlas claimed that it gives your body a more chiselled look by reaching areas that normal training often misses. We’re not sure if it will “make a man out of you in 7 days” but Arnie was a fan of it – so it’s worth a try.

OLYMPIC BAR (barbell) Arguably the most central piece of equipment in the gym, the barbell forms the nucleus of many compound exercises, including the deadlift and the bench-press. Ranging in length from 122–213cm (4–7ft), weights are placed on each side and secured with a collar. “Start with just the bar for a week or so”, says Cavanaugh. “This will help programme your muscles to the movement.” Then you can start loading up the plates. A REP If you’re starting from scratch, a repetition (rep) is the business of doing an exercise just once, such as performing one single press-up. “Reps are the bread and butter of your workouts and the more of them you do the stronger and bigger you’ll get,” says Collins. It’s quite simple: you do more – you get more.

A SET When you do a group of reps without rest it’s called a set (just like Wimbledon – sort of), so doing 5 press-ups then taking a breather is considered a set. “The amount of rest you take between sets can vary and the longer you rest, the more energy your body will replenish, and so it follows, the stronger you’ll be,” says Collins. Studies show that the maximum amount of time you should be resting for between sets is 3 minutes. Yes you heard correctly – just 3 minutes. Tell that to the guy trying to strike up a conversation with you in the gym. CREATINE Arguably one of the most popular sports supplements ever made. If you’re after a more natural alternative, it can also be found in fish and steaks. “Creatine works by giving your body more energy to exercise,” says Collins. “This helps you perform more reps and sets, so you get stronger and bigger.” It’s a clear winner all round then. And thanks to its popularity it is currently one of the most researched supplements on the market and, there have been no reported side-effects related to long-term use – so grab your spoon and dig in. menshealth.co.uk

ILLUSTRATION JASON PICKERSGILL AT ACUTEGRAPHICS.CO.UK

ANABOLIC WINDOW One hour before a training session and 2 hours after. “It’s when your body is most responsive to growth,” says Paul Collins author of Strength Training for Men (Meyer). If you starve your muscles during this period you’ll struggle to see any growth, feed them and they’ll gain size quickly.


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Men's Health magazine UK 2010-08  

men's health magazine Augest 2010