SpringAdventure Special!

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05
MAY 2017 3.99
9 771356 743132

SHRED
PILLS & THRILLS: HOW SCIENCE IS REWRITING THE SEXUAL RULEBOOK P68

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UP YOUR
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SON OF A GUNp48 SCOTT EASTWOOD, 31

05/17 SPRING ADVENTURE SPECIAL!

WEIGHTLOSS MUSCLE NUTR

TRITION
O
P27 DO MACROS REALLY ADD UP? P29 HEAVY WEIGHT CONTEST P24 ALL UP ON YOU
OUR GGRILLL
Still measuring out meals to the gram? Whos the champ: trending calisthenics or Reclaim the kebab withith our
ou culinary guide.
MH chews the facts on eating by numbers pumping iron? We do the statistical workout Note: this is an elephant leg-free feature

P45 10-MINUTE FAT LOSS P62 THE TRUTH ABOUT BRO SCIENCE P46 CRACK YOUR BEST EVER BODY
Incinerate calories fast with this months Our experts separate the hench wisdom Our chefs have hatched a plan to turn the
SkiErg challenge. Best grab a towel from the swoley crap of gym-floor chat omelette into a PED-grade fitness-booster

P60 CALL TIME ON CRAVINGS P106 ADD 20KG TO YOUR BENCH P101 OVERNIGHT DELIVERY
This simple smartphone hack can help you Add plates in 28 days with our targeted Prep our chocolate protein oats before bed
override your subconscious snacking habit power-building plan to make
k morning gym sessions sweeter

STYLE HEALTH FITNESS

P120 THE FUCHSIAS BRIGHT P33 PAINT A MENTAL PICTURE P42 ON THE RIGHT TRACKER
Learn how to blend the menswear shade Picture-perfect mental health neednt come Find out which wrist-bound fitness tech
of the season into your spring wardrobe in pill form. Take a more abstract approach measures up best for your personal goals

P126 GYM BAG HEROES P39 FORTY POWERS P36 BE A GYM-FREE NINJA
Combat hard graft with our select of the How to make your fifth decade of life your How Ninja Warrior Tim Shieff built his
best changing-room grooming essentials strongest, leanest and generally happiest supreme physique sans the squat rack

P128 PUMP UP THE JAMS P59 MAKE YOUR HEAD SPIN P102 BAG A NEW BODY
With the pyjama trend showing little sign of Send degenerative disease to the back of the 10 moves that will see you build a solid
calling it a night, MH trials nightwear by day peloton to extend your cognitive life cycle foundation of strength on sandbags

10 MENS HEALTH MENSHEALTH.CO.UK


ON THE COVER
P21 GET GYMNASTS ABS
Give your core workouts an
Olympian twist with this new
move for gold-standard abs
P23 PUMP UP YOUR SALARY
Use the latest research to
ensure your hours in the gym
pay off where it really counts
35 DEFEAT STRESS TODAY
Make yourself impervious to
pressure with 12 strategies
for assuaging office anxiety
IN THIS ISSUE
SOUND ADVICE TO FINE-TUNE YOUR LIFE
P899
P8
P48 SCOTT EASTWOOD
How Clints progeny forged
a name for himself, along with
his own hardman physique
P74 ZEN FOR BUSY MEN
Forgo yogic mantras and
deploy our practical tips for
a proper mental clearout
P133 80 NEW ADVENTURES PHOTOGRAPHY PATRIK GIARDINO
From volcanos and tornados GROOMING MIRA CHAI HYDE
STYLING JEANNE YANG
to shark dives, your 2017 SHIRT ARCTERYX JEANS PAIGE
adrenaline trip starts here BOOTS JOHN VARVATOS
THE EXPERT PANEL TOBY WISEMAN
EDITOR

ALL THE HELP YOUU NEED TO OVVERHAUL YOUR ROUTINE

R DEPUTY EDITOR CREATIVE DIRECTOR PHOTO DIRECTOR

AND
A PUT A SPRING IN YOOUR
O STEEP THIS SEASON N DAVID MORTON DECLAN FAHY RACHAEL CLARK

STYLE DIRECTOR PRODUCTION EDITOR DIGITAL DIRECTOR

ERIC DOWN SCARLETT WRENCH ED VANSTONE

WORKFLOW DIRECTOR ART DIRECTOR

KRIS PACE TOM PLUMSTEAD

COMMISSIONING EDITOR (PRINT & DIGITAL) ASSOCIATE EDITOR (STYLE)

TED LANE MATT HAMBLY

FEATURES EDITOR SENIOR DESIGNER PICTURE EDITOR

TOM WARD JESSICA WEBB FRANKIE HILL

STYLE ASSISTANT SUBEDITOR JUNIOR FITNESS EDITOR

WARM THE BENCH
CH T KKE BACK CONTROL
TAK SKI RESULTS RICCARDO CHIUDIONI AARON TOUMAZOU MICHAEL JENNINGS
GERT KOOVIT DR LINDA BRENT STEVE KOWALENKO
STEV
A male contraceptive Build unremitting mental ASSISTANT DIGITAL EDITOR DIGITAL EDITOR ASSISTANT DIGITAL EDITOR
Put some hair on your
chest press. PT Koovits injection is nigh. Dr Brennt and
d physical
h l endurance
d ED COOPER ROBERT HICKS MATT EVANS
bench-enhancing moves explains why it could with Virtus Strength
will have you loading the make a vas deferens
defer for founder
ou de Kowalenkos
o e os
b heavier
bar ee s p
e e in weeks 06
p106 y
men everywhere e p68 SkiErg challenge p45
p 5
GROUP PUBLISHING DIRECTOR ALUN WILLIAMS
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A
ANDY PUDDICOMBE JO TRAVERSS STUART PHILLIPS PRODUCT DEVELOPMENT MANAGER MARK PEACOCK
Meditate
Med t te oon monk-turned-
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mindfulness app developer breasts before theyve bro-it-all Phillips sorts the HEAD OF LEGAL AIMEE NISBET
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then zen out to achieve the number crunching on into swoley truth and MARKETING AND CIRCULATION DIRECTOR REID HOLLAND
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12 MENS HEALTH

133
PAGE
Cancel your beach
resort booking. Here
are 80 of the best
adrenaline-fuelled
escapades the planet
has to offer if you
want to return a
stronger man
62
PAGE
Be wary of weights-room
wisdom. Our panel of
experts examine popular
broisms to sort the
facts from the fictitious
68
PAGE
Find out how the arrival of
male contraceptives is set to
shake up our sexual habits
START TRAINING LIKE
A SON OF A GUN FOR A
FISTFUL OF FITNESS (P48)
MENSHEALTH.CO.UK
EDITORS LETTER
TIME FOR A HEALTHY DOSE OF REALITY
PAGE
Mute your internal chatter and
acquire unflappable focus with
our practical, namaste-free
guide to total mental mastery
A
llow me to play a tune on
the worlds smallest violin.
Im currently unwell. Nothing
life-threatening, just a little
agonising. Its called septic
olecranon bursitis and it amounts to
alarge and unsightly red ball of pus on
my elbow and a virulent throb infecting
the arm, from wrist to pit. Im writing this
dosed up on a cocktail of antibiotics
and mentally forestalling the prospect
of having the offending bacteria
aspirated by a giant needle.
Why am I telling you this? Well, mainly
because it has struck me that the kind of
health we typically discuss within these
pages is very narrowly defined. We talk
about going from unfit to fit, fat to thin,
lean to stacked; but these are relatively
small turns of the dial.
Of course, we cover the big stuff,
too: disease, the major organs, mental
wellbeing, and so on. But what about
what goes on in the middle? The stuff
that happens between life preservation
and life enhancement. The times when
your limbs go toxic and your body gives
up. After deliberation Ive realised that
all this goes by a banal name that we
74
80
PAGE
Downhill skating
is a high-risk sport
with little room for
error. Meet the men
living on thin ice
PAGE Sample MHs
roundup of the
89
best powders,
pills and bars
fit to fuel your
training plan
dont talk about nearly often enough.
And that name is ageing.
Its a thought that also occurred to
me when editing our cover interview with
Scott Eastwood, son of a certain Clint,
acme of the alpha male. Scott talks about
growing up in the great mans shadow,
reconciling the respect for his filial hero
with a desire to plough his own furrow.
My dad is not Clint Eastwood. We have
not followed the same career paths and,
beyond football and food, we share few
frames of reference. And yet, even at
the age of 40, he is still my own hero. Its
his approbation, spoken or otherwise,
that I seek more than any other.
We age, and yet we dont change.
Our bodies grow old, we learn more, but
a part of our brains stays young and
deferential. John Lennon famously sang
that life is what happens while youre
busy making other plans. Perhaps we
should spend more time dwelling on the
stuff that doesnt make the headlines.
There will be less of the barroom
philosophy next month, promise.
TOBY WISEMAN
BSME EDITOR OF THE YEAR
MENS HEALTH 15
 THE RIGHT BEER

ASK MH NEEDNT MAKE

YOU LARGER

MEASURED ANSWERS TO BREWING ISSUES

THE BIG
QUESTION

Q
CAN I KEEP LOSING
WEIGHT WHILE STILL
ENJOYING A PINT?
MATT, BARRY
Few bevvies are as maligned as the
Great British pint. And to a degree,
thats justified. After all, when a few
swift ones turns into five or six, you
can be consuming the caloric
equivalent of a box of Krispy Kremes. WHATLL IT BE, THEN?
But not all beer drinkers are Pour over the calories found in your
doughnuts. Pick your tap wisely and favourite pint before you go on the pull
you can enjoy a post-work drink without
PREMIUM-STRENGTH
hurting your beach-ready plans. In fact, LAGER 338 calories
HARD STUFF

infrequent sessions can do you good

STOUT
moderate beer consumption has been 210 calories
linked to many benefits, from reduced
stress levels to a lower heart-disease risk. PALE ALE
182 calories
The key differential is ABV, or alcohol
by volume. A high ABV spells more BIT TER
180 calories
KCAL the stronger the brew, the
more your waistline will suffer the REGULAR-STRENGTH
effects. So, before you sup that craft IPA, LAGER 170 calories
bursting with citrusy hops, know that BROWN ALE
LITE BEER

its lardier than a pint of mild from your 160 calories

local boozer. When it comes to beer,
MILD BIT TER
appearances can be deceptive and 142 calories
thats before youve even had a sip.

16 MENS HEALTH MENSHEALTH.CO.UK

 Q I FIND THAT PRESS-UPS
HURT MY SHOULDERS.
WHAT AM I DOING WRONG?
ALFIE, DARLINGTON
Just having the prefix bodyweight
doesnt necessarily mean an exercise
is simple. In fact, moves that engage
multiple muscle groups are very easy
to get wrong. Despite its association
with bedroom floors and rudimentary
bootcamps, the press-up is a fairly
complex move. If your shoulders hurt,
its probably due to your elbow and hand
positions, says Ben Bruno, personal
trainer and the strength coachs
strength coach. Flaring your elbows
or having them tucked in too close to
your body stresses the joint. So keep
those elbows at a 30- to 45-degree
angle, then flare your hands out your
index fingers at one and 11 oclock to
reduce torque on your shoulder joint.
If youre still face-planting come rep 10,
youd best go to see a physio.
HIT OR
MYTH
Q IVE NEVER REALLY
LIKED FLOSSING AND
FORTUNATELY I WAS TOLD
RECENTLY THAT I NEEDNT BOTHER.
ITS NOT MORE FAKE NEWS, IS IT?
RICHARD, CHELMSFORD
Its certainly true that last year the US
government stopped advising people
to floss, and the NHS is considering its
position on the toothy topic. However,
this is largely because an Associated
Press report highlighted the fact that
theres no conclusive evidence that
flossing helps. Now, this could simply
be due to a dearth of research theres
no new data to suggest that flossing
doesnt work either. Dental floss is an
inexpensive product and scientists are
WORDS: ALEX HARRIS | PHOTOGRAPHY: MICHAEL HEDGE AND PETER CROWTHER
not overwhelmed by financial incentives
to research it heavily, says Dr Soo-Woo
Kim of Harvards School of Dental
Medicine. All the same, Kim does
claim to see clear benefits when he
examines the mouths of faithful flossers.
Those who tend not to get the bit
between their teeth more often exhibit
the kind of plaque build-up which can
lead to gum disease, cavities and bad
breath yes, just what all the adverts
say. But if you truly despise flossing,
Kim recommends the Philips Sonicare
AirFloss (80 argos.co.uk) which uses
a burst of water and air to dislodge
the gunk between your teeth. Grit your
teeth and get on with it.
MENSHEALTH.CO.UK
FIX YOUR
Q
FORM BEFORE YOU
BLOW THE JOINT
YEARS OF RUNNING
HAVE DONE
A NUMBER ON MY
KNEES. SHOULD
I BIN MY ASICS?
ANDY, KENTISH TOWN
Thankfully, damage to the
old biscuits and cheese is no
longer a sign to hang up your
runners. Scientific advances
mean that lost cartilage isnt
gone for good and knee
surgery is no longer
a mobility death knell.
Things have changed,
says orthopaedic surgeon
Dr Nicholas DiNubile. We
can now regenerate joint
cushions using a patients
own stem cells. Surgeons can
grow cells on tissue and lay
them into the knee through
a small incision. So speak to
your doctor before you give
up your marathon hopes. But
in the meantime, work your
backside off strengthening
your glutes relieves pressure
on your knees and will
increase your road mileage.
GET YOUR ARSE IN GEAR
i/ HIP RAISE 10 REPS ii/ BAND ACTIVATION 20 REPS
A weak butt puts
Work these into your morning routine. Hook an anchored resistance band to
pressure on your Lie on the floor, with knees up and feet your ankle. Get on all fours. Curl the
back, hamstrings, grounded. Tense your abs and thrust ankle toward your back, tensing that
knees and hips, up, holding for 1sec before returning. glute. Do 10 per side before you run.
says sports
medicine physician
Dr Jordan Metzl.
Time to clench
for victory
MENS HEALTH 17
 EDITED BY TED LANE

DAD
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PAAAGGE 33
PPAG 33 4 WAYS
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PAGE
AGE 46
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PAGE 36

06
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ADD UP? BREAK FREE
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PAGE 27
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044 SKEW
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RINGTIME
022
PUMP
U
YOUR
U
UP
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PAGE
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AGE 23
P
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BUY
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PAGE 35
01
PULL IN 17
6-PACK
HAPPINESS
MUSCLE
IN THE AGE
PAGE 21
OF TINDER 02 NEW MUSCLE
DEPARTURES
PAGE 41 PAGE 23

MENSHEALTH.CO.UK MENS HEALTH 19

 01
HARD CORE
BENEFITS A
R
ings were once reserved

LIFT YOUR ABS T0 for gymnasts gunning

after Olympic glory. Now,
thanks to the ever-growing
as a single unit, says Ken Gallarzo,
vice president of the World

OLYMPIAN LEVELS
For unshakable core strength and
bigger biceps to boot, you need to
ring the changes. The RING PULL
WITH ROTATIONAL PRESS is
worth your bodyweight in gold
THE BEST
S
WORDS: MICHAEL JENNINGS | PHOTOGRAPHY: PHIL HAYNES | GROOMING: SABINE CHAMMAS | STYLING: ABENA OFEI | MODEL: LEE PHILLIPS AT ANDI PETERS MODELS | SHORTS AND TRAINERS NIKE.COM
calisthenics movement, this
previously underused apparatus
is a staple of any gym worth your
membership fee. But rings are
good for more than just show-o
moves. This exercises pulling and
pressing phases cover all upper-
body bases while building strong
core foundations. And its far
easier than doing a muscle-up.
As
As the
th pull exercise transitions
iinto a ro
otation and activates your
ccore, it teaches your body to work
Calisthenics Organisation. With
your body working as one, the
control and stability youll develop
through the move will transfer into
stronger squats, deadlifts, dips and
pull-ups, while also carving out
a goldmedal-standard six-pack.
For beginners, I recommend
performing the move twice a week
three sets of 10 reps, ve on each
side to see noticeable progress
within a month, advises Gallarzo.
For a training plan that will dene
your abs and build a strong upper-
body, heres how to pull it together.

EEXERCISE
S
YO
YOURE 2
NOT DOING PULLING
G
POWER
O
Heres the
h bbiceps-
p -
builder.
b ld Pullll toward d
the side off your lower
hand, lifting
f g your hips
and rotating g to ffollow
your grip. Youre alsol
one
o e twist
t st close
closer to
defined
f obliques..

1
HANG
LOW
Start with your arms
outstretched, body 3
horizontal to the floor PRESS TO
and legs bent. Grip the
ring with one hand in IMPRESS
SS
front of the other and Engage
g g your triceps
prepare your core for and press into the ring,
g
the big heave. Brace. extending both arms.
Stabilise with your
toes before lowering g
slowlyy to the start
position.
i i Do nine i more
WHAT to rope in real abs.
YOULL
GAIN ARMS LIKE
ARNIE
GYMNASTS
SIX-PACK
HEAVY LIFT
PBS

MENSHEALTH.CO.UK MENS HEALTH 211

 02
BUCK THE
TREND
03
LIFT FOR
VICTORY A
RAISING THE BAR ON
YOUR LIFTS IS WORTH
THE HYPER-
ITS WEIGHT IN GOLD TROPHY LIFE
One Ldn trainer Chris Barker
has your plan to get fit and
rich while others die trying

TRAIN OVERTIME
FOR MORE PAY
AND GAINS
At a time when getting
ALTERNATE DUMBBELL PRESS
3 sets of 25 reps
Working one arm at a time
a raise is a bit of a push, is much harder than your
earning a physical edge standard press and keeps
those muscles growing. Do 10
over your colleagues on each side with a standard
could pay dividends set of five presses to finish.

P
ay reviews with the
boss are unlikely to
have borne fruit in
recent months, such
is the state of business. But
thanks to research from the
Universities of Strathclyde
DB SIDE RAISE AND CATCH
in Glasgow and Potsdam,
3 sets of 12-15 reps
Germany, theres a new
Sounds risky, but letting go
route to a heavyweight bank
and catching the weights
balance. Size, it seems, does
at the apex of the movement
matter. Examining 15,000
forces you to restabilise,
men and their BMIs, the study
controlling the descent for
found underweight individuals
maximum recruitment.
earn up to 8% less than men who top
the upper end of the healthy category.
While the eect was prominent in
blue-collar jobs, the trend also rang true
WORDS: MATT EVANS | PHOTOGRAPHY: JOBE LAWRENSON | ILLUSTRATIONS: ALCONIC

in the upper echelons of corporate

business. Science has investigated
links between the physical and the
nancial before The University
of Texas found attractive people
MUSCLE
earn up to 4% more though NEWSFEED SUMO DEADLIFT
this is the rst time muscle
mass alone has been studied. 05/17 3 sets of 6 reps
Bigger lifts mean heavier
While the intricacies remain
weights, but short rest
unclear, it seems that the aura of
periods keep your muscles
condence exuded by the physically
putting in the overtime for
strong earns them preferential treatment
fast growth. Rest for 10
from their superiors. Whether thats
seconds between each set.
because they are subconsciously
intimidated, or just want to be your
gym buddy, wont count come pay day.

MENSHEALTH.CO.UK MENS HEALTH 23

 Thinkk outside
outs
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g y post-pub pittas
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at g late-night
g kebaby y lead you
y
t compensate
to p for the lack of avour with
sugary
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y Ed Brunet of classy y
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ALL U
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h questionable
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d d Plus,, use the best charcoal and pro-grade
g hardwood
h
high-street doner, contains up to 50% y can also impart extra
you lumpwood
p charcoal ((15
m omega 3, which
more h h aidsd production
d
o sleep hormone melatonin according
of g avour without reaching g for an amazon.co.uk). k) Meanwhile,
h American Journal off Clinical
to the industrial-sized squeezy y bottle y
your skewers
k dont
d h have to be
b
Nut t o No need to count sheep.
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garlic mayo. pricey,
y but
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avoiding g standard supermarket their cargo g in place. Choose at,
B CCHICKEN
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d ones over the h spindly
dl kind.
k d
This lean source of protein also doles broken-up pppieces left over after And to save wheeling g out a Weber
out
o niacin. Critical for liver health,, this
vitamin is usefulf when ditching g the g
the good bits have been taken everyy time y youre getting
g g red
p
post-pub b pit stop, b h booze
but not the b y Good charcoal
out, he says. up, tryy aPrakti stove ((85 The h
itself.f By preparingg it with fenugreek,
f g g with a steadier
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you score extra iron, whichh h helps
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Youllll b
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ll g inn style
yl
bodyy turn protein
p into muscle mass.
w
within
h min nutes.
n

C SQUID
Q D
Out off the deep-fat
O f ffryer and onto the
grill:
g cooking g squid on a skewer means
it packs roughly halff the calories off
b d d rings, withh a hhigher
breaded h proportion
o pprotein 70%, to be exact. Its also
of
STYLIST: TAMARA VOS | SKEWERS BY WEBERRR.COM
M
OU S PAAARRYY

p
packed f
with prostate cancer-fighter
n
nutrient selenium. An impressive
p haul..
LOUISA

D PANEERR
WORDS: EDWIN SMITH | PHOTOGRAPHY:

The Indian cheese is full of conjugated

g
O OG

l
linoleic f
acid, which has been found
to reduce bodyy fat, especially
p y around
your abdomen, according to the
International Society of Sports
Nutrition. If you crave meat-free,
hunger-busting protein, stick with this.
FOOD
F
 04
SSKEWERED
S S
RESULTS
055
FITTER
PITTA A
C
GO
G O WIT
ITH TH
THE G
GRRAIN SQUID
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T
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g taken care of, there are CHERMOULA
H
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g to be made by y SERVE 2
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switch
tc ing g up the carbyy base. Byy Parsley,
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tradinng a white pitta or wrap forr Coriander,
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riander, bunch
a wholegrain,
g multiseed version, G
Ground cumin, tsp
y stand
you d to win an extra gram
g off S
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p
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p the bre andnd twice e E
Extra-virgin olive oill
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g g manganese.
g . S
Squid, 2 tubess
Now getg stuck in to W
Watercress, bunchh
CLASSIC L AMB tthe reecipes
p below. METHOD
O
ADANAKO
KOOFTE Dice
D e the pepper
p pp the reed variety
SSERRRVESS 2 are
a ultra-rich in vitamin C C. For the
Lamb mincce,, 360g g chermoula,
c blitz the herrbrbs, spices,
Ground cum min, tsp lemon
l juice and oil. Rub thet squid
Onion, 1tbsp, fineely diced tubes with a little oil, theen
e grill over
Soy saucce,, 1tbsp p a high
g heat until cooked d;
d slice into
A garlic clovee, grated
g d 1cm
1 rings.g Plate up on a b bed of
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Lemon, , juice
j ed strengthening
g g phosphoorous
or and
Extra-virgin olllive oill top
p withh che
chermoula
ula and p pepper.
Gyros-style flatbrrread, 2
A cucumbeer, slicedd
A tomatoo, sliced
METHOD O
Combine the mince, cumin, n, onion, n,,
soy sauce and half the garlicc (for
((f ann
anti-cancer kick). Divide in ttwo, p popp
it on your skewers and grill unt
u til t just
pink in the middle. Meanwhhih lee, bliblitzz
the coriander, garlic and lem
mon with wit
ithh
enough oil to form a pastte.. On ncee
Once
the meat is cooked, slide itt ooffff and
a d
stuff your bread with yourur salsa,
sa
cucumber and vitamin-rich toomato. to.

B
CHICKEN SH ISSSHH &
HARISSA MAYO
M Y
S RVES 2
SER
Skinless, boneless chhhickken
e
thigh, 400gg, diced d
D
Ground corianderr,r ts
t p TANDOORI-STYL
OO E
Ground fenugreeek, ts p
Ground black pepperr,r tsp PANEER & CURRYY MAYO
Tenderstem broccoolii, 100g g SERVES 2
Light agave syruup
u , tsp G k yog
Greek yoghurt,
gh 2tbsp
b
White wine vinegarr, 100g0g Tomato
ato ppaste, 11tspp
Belazu rose harisssa, 1tb
1t sp G am masala, tsp
Ga
Gar p
Mayonnaise, e 2tbsp p Turmeric, tsp p
Wholegrain wrraps, s2 P
Paneer, 300g, diced d
W te wine vinegar, 10
Whi 00
00g
METHOD O L g agave
Light g syrup, tsssp
Mix the chicken with the spiiceees and d Ch lli flakes,
Chi f tsp p
thread onto two skewers. C Char tthee B y beetroot, 6, cookke
Baby ked
broccoli its folate is a pproven Fl tbreads, 2
Fla
fertility-booster over hoot coals,
then bring the syrup and vinnegar to METHODO
the boil and pour it on topp. Cover M the yoghurt,
Mix g tomatoo, masala
and leave to cool in a smallalll bowl.
b l and
a antioxidant-rich turrm rmeric, then
Mix the harissa and mayo. Grrill r the m
marinate the paneer
p for
f r two
t hours.
skewers over medium coals alss, then
h Grill
G on two skewers untti t l slightly
stuff the meat into a wrap with the h
charred.d Bring
B i theh vinegar,
i agave
broccoli stalks and harissa mayo. BASKET FEEL THE PUMP
Planning to
SWEETER DEAL
Filling up on
HIGH ENERGY
Low-carb
and chilli flakes to the boil and pour
over the beetroot, shown to boost
CASES eat your kebab
unwrapped? Youll
fibre-stuffed
wholegrains improves
diets may be
in vogue but the macro
muscle efficiency. Serve with the
paneer in flatbread with a dollop
Grounds
for keeping miss out on vits B1, B2 cholesterol balance is crucial for fuelling of curry mayo and tuck in.
the carbs and B3, which cut your and reduces your odds your workouts. Think
risk of heart disease. of type-2 diabetes. before making the cut.

MENS HEALTH 25
 THE DEVILS
ADVOCATE
DONT COUNT
ON MACRO
MANAGEMENT
Measuring meals to the gram
is a lot of eort for little return.
Our expert explains why eating
by numbers just doesnt add up
A
s a generation, we are keen
to quantify things. Fitness
is measured in PBs; social
inuence by Instagram likes.
And dietary virtue so some would have
us believe by our macros. Not a number
cruncher yourself? A quick explainer:
macronutrients are proteins, carbs and
fats, and ingesting the right amounts will
purportedly earn you the perfect physique.
But, to borrow a common aphorism, not
everything that can be counted counts.
Macro counting usually centres on
a daily target: 120g of protein, say, or 300g
carbs. But this is as arbitrary as setting
a daily breath target or putting a cap on
the number of times you yawn per week.
The quantity of macros your body needs
varies hugely day to day, aected not only
by your activity levels, but illness, injury
and even the weather 1 . To view your
target as anything other than a fork-stab
in the dark is self-delusion.
Your body does not reset at the end of
each 24-hour period. When you eat your
macros is as crucial as whether you eat
How sure are you
that the gures on the
back of the packet are
WORDS: SCARLETT WRENCH | PHOTOGRAPHY: JOBE LAWRENSON
even accurate?
them. If youre shy of your protein target,
its no use choking down another lumpy
shake after dinner and mentally high-
ving yourself. You need that protein
to drip feed your muscles all day long 2 .
Likewise, carbs. Carbohydrates are
your bodys chief source of energy, so
you need a hit before and after training.
Without them, youll burn through
your glycogen stores and start to break
down muscle, regardless of what your
MENSHEALTH.CO.UK
DEALS WITH THE DEVIL
1 THE COLD FACTS
Cold weather can increase our metabolic
rates and therefore macronutrient
requirements by an average of 30%,
according to Maastricht University.
2 SPLIT OPINION
Dividing your protein evenly between
meals causes a bigger spike in muscle
synthesis than saving larger portions
for dinner, reports Nutrition journal.
3 SLIM DIFFERENCE
In a study by scientists in Boston,
men were shown to lose equal weight
whether assigned a diet with 20% of
their calories from fats or double that.
06
CHEW THE
FACTS
07
FOOD FOR
THOUGHT A
BY OUR CALCULATIONS,
NUTRITIONAL NUMBER
CRUNCHING IS TASTELESS
MyFitnessPal total says. You
wouldnt let your iPhone run out
of juice, just because youd
charged it once already that day.
Its all too easy to forget that
what we eat is more than the sum
of its parts. Fats, for example,
tend to be neglected. You might
stay within your calorie limits
while weighing out chicken and
rice, but you risk missing out on
the fat-soluble vitamins your
body needs to build brain cells
and hormones. Similarly, your
whey shake might be engineered
to cover your amino acid needs,
but it wont contain the iron, zinc,
selenium and B12 youd nd in
ahot-o-the-pan ribeye. In many
cases, your body would benet
both aesthetically, and from
a health perspective if the
numbers didnt always add up 3 .
But perhaps you know all this.
Perhaps youre punctiliously
divvying up macros throughout
the day, switching chicken for
steak for salmon on a weekly rota.
Consider, then, that youre still
applying maximal eort for only
marginal gain. A 20g discrepancy
makes little odds. And how sure are
you that the gures on the packet
are even accurate? No calorie-
tracking site can tell you exactly
whats in your dinner. In fact, the
American Dietetic Association
found food-label gures are out by
an average 8%. Its just a best guess.
Instead, listen to your body.
If youre hungry and sore after training,
you need to eat more. If youre struggling
to shift winter weight, reassess portion
sizes. I like to use hand-sized measures:
ve st-size servings of slow-release carbs
a day, two palm-sized portions of protein
and ve handfuls of veg. Its not precise,
but thats the point. And if this doesnt
work for you, keep experimenting until
you nd what does. Youre a human being,
not a machine. So start eating like one.
SATANS LITTLE HELPER
Dietitian Jo Travers is the
author of The Low-Fad
Diet and a vocal opponent
of ineffective eating plans
MENS HEALTH 27
 VERSUS
FREEWEIGHTS
08
BAR OR
CRAWL A
VS BODYWEIGHT
METAL AND FLESH
Mutual suspicion between belt-wearing bros and bodyweight
purists isnt new. But which form of resistance training has the
stronger case? MH steps in to do the statistical heavy lifting
WORDS: LOUEE DESSENT-JACKSON | PHOTOGRAPHER: PHIL HAYNES | GROOMING: SABINE CHAMMAS | STYLING: ABENA OFEI | MODEL: LEE PHILLIPS AT ANDI PETERS MODELS | SWEATPANTS PEAKPERFORMANCE.COM, TRAINERS NEWBALANCE.CO.UK

FREEWEIGHTS BODYWEIGHT
VS
487
The bar-bbendingg
KGs presssed byy
481
The time in minutes
for which Chinese
World Beench
c Press
ess policeman Mao
Champio on Ryan
R
Ry Weidong is able to
Kennellyy in 2008 hold a plank

SCIENCE SAYS
Researchers have found links between TRX suspension training is equally
muscle growth obtained from lifting effective at developing strength, power
heavy weights and increased brain size and speed. All without damaging your joints
Journal of the American Geriatrics Society Journal of Sports Science and Medicine

EXPERT WEIGH IN Calisthenics requires no equipment, so

Lighter weights make resistance workouts
productive for beginners. Trying and you can move between exercises faster
failing to do a pull-up isnt helping anyone to easily add cardio to strength training
Scott Laidler, trainer and nutritionist Faisal Abdalla, Nike master trainer

BODY BENEFITS

Mass building Natural testosterone IQ boost Heavyweight PBs Greater exibility Core strength Cardio kick Show-off moves

BEST MATCH
RUGBY BOXING
Heavy squats provide scrum-proof strength Using your bodyweight builds muscular
in your lower body. Research also shows big endurance with high reps vital when your
lifts translate to try-scoring sprint speed last punch needs to be as strong as the rst

MASTER MOVES

Clean and press Squat Deadlift Pull-up Human ag Handstand push-up

THE MH VERDICT: FREEWEIGHTS WIN!

While no trainer worth their salt would deny that mastery over your own bodyweight
is a worthwhile pursuit, banning the bar from your workouts is a self-defeating exercise.
Start moving some metal for measurable gains in both brawn and brains

MENSHEALTH.CO.UK MENS HEALTH 29

 THE BEST
GYMS IN
BE A REAL THE WORLD 16ftx16ft
CONTENDER
Backed by the nancial and
Learn the ropes inside the
professional-sized boxing
ring and benefit from expert
tuition at the gloved hands
of head trainer Gary Logan.
physical muscle of heavyweight
champ Anthony Joshua, BXR
gym in London is winning the
ght for your knockout physique

W
ith its high glass
doors and all-black
aesthetic, BXR is
no spitnsawdust
boxing stable. But while the
postcode and celebrity investors
lend the gym an exclusive vibe, its
ethos is one of inclusivity. Uniting
many of the UK tness scenes
hardest hitters under one roof, its
classes are curated by the trainers
responsible for classes at Barrys
Bootcamp and Core Collective.
Which goes some way to justifying
BXRs 1800p/a membership.
Our lifestyle manager will help
you create a bespoke class plan,
says gym director Alex Nicholl.
Even our pay-as-you-go option
allows you to meet with a trainer
once a week to help you get more
from your curated programme.
Classes mix boxing technique
with conditioning and cardio. The
Versaclimber session in particular
4000sqft
Train here, upstairs in the
promises a pro-grade beasting. members gym, or sweat it
You simply strap on a weighted out below, where youll find
vest and work to the clock, says 8000sqft of workout studios
Nicholl. All business, not a lot of and treatment rooms.
pleasure. Exactly the way we like it.
But, just as classes cater for the
elite athlete, so too do the physios.
Harley Street specialists provide
cutting-edge support and you can
even attend exclusive seminars
WORDS: TED LANE | PHOTOGRAPHY: TOM WATKINS

led by AJs own physician.

At its chiselled core, BXR is
fully equipped to host a title-ght
training camp yet its also the
place to hone a ghters physique,
for pugilists and pacists alike.

30 MENS HEALTH MENSHEALTH.CO.UK

 09
FIGHTING
WEIGHT
10
GET
HOOKED A

16
Number of varied punch
bags in the technique studio
downstairs where you can
sharpen your skills in both
1080hdp boxing and kickboxing.
The resolution of cameras
stationed around the gym.
Films of your sessions can
be called up by a trainer for
technique analysis.

727 kcal
Whether youre sparring
toe-to-toe or unloading on
pads, an hour in the ring
will melt this many calories
for knockout fatburning.

GYM
BXR LONDON

LOCATION
MARYLEBONE,
LONDON W1U 5QX

WEBSITE
BXRLONDON.COM

MENSHEALTH.CO.UK MENS HEALTH 31

 11
TAKE IT
S L
EASEL
12
CRANIAL
S T
PURSUIT A
MIND
S D
NEWSFEED
005/177

FOR A CRAFTY WAY TO

QUASH DEPRESSION,
CHOOSE STILL LIFE

E
t e emotional
their e ot o a states

Turn stress-busting into

H g g g in a
after engaging
creative pursuit. They y
MIND CRAFTT
Dont fancy staging
g g
WORDS: ED COOPER | PHOTOGRAPHY: BETH CRUTCHFIELD AT HEARST STUDIOS | PROP BUILD: ANNA OLDHAM COOPER ANNAOLDHAMCOOPER.COM

found the p productive aan art attack? Try your

p p
participants p
experienced
a ne
art and brush away lower stress levels,, were
hhand at these instead
internet-induced anxiety y more enthused, and began g DRUM UP SUPPORT
S O T
ourishing g the feeling g Researchers
ese c e at thee
p
of an improved mental state. Royal College off

W
hether scrollingg social But to trulyy draw a line under your
y Music found just
media feeds or refreshing g g y
digitallyinduced anxiety,y you
y mightg wantt an hour of drumming a week
y
your oce inbox, y you are to have an even closer brush with your y can reduce symptoms off
more
o e interconnected
te co ected thant an artistic side. Specically,y Drexel University y d
depression b
by up to 38%..
ever before. And, according g to gures
g discovered that putting g brush to canvas
linkingg phone use to depression and could hold the key y to eliminating g mental OUT-RUN STRESSS
anxiety y its sending gy
your brain haywire.
y malaise. Dont worry, y an endorsement Three 40-minute
But if y
you were to pick up and shake the for adult colouring g books this is not: the cardio sessions
current NHS plan to deal with spiralling g esea c e s found
researchers ou d tthat
at 455 minutes
utes of a weekk can beat
b
mental-health
e ta ea t cases in men e itt wou
wouldd rattle
att e actuallyy creatingg art which included dementia a byproduct off
like a bottle of pills. One in every y six u g markers and paper, modelling
using g clay,
y elevated
l d stress according
d
Americans are taking g prescription meds g materials and more quashed
collage to the Uni off Pittsburgh.
and the UK is on a similar trajectory.. levels of stress-inducing g cortisol.
Unsurprisingly,g y we believe the answer So, if the Jackson Pollock-esque q madness GIVE YOUR BRAIN A LIFTT
to
t this question
q shouldnt be found in y
of a hyper-connected y has made
lifestyle Hit the squat rack
a cocktail of prescription caps or equally y y
your g y matter abstract, we suggest
grey gg y
you to boost the area
o-putting g deep-breathing gggumph that p
pencil in some time to erase stress and off your brain that
leaves y g
you sighing g for a more palatable y
outline your new state of mind. h l you multitask,
helps l k thereby
h b
solution. Instead, new science suggestsgg neutralising the angst off
y opt for an avant-garde
you g approach. your office
ff to-do list.
Research by y New Zealands University y
g asked students to keep a diary
of Otago y of

MENSHEALTH.CO.UK MENS HEALTH 33

 13
CALM YOUR
FORECAST A
UP
FERM FRIENDS

STRESS-FREE UP
TUNE OUT
Rich in digestion-
friendly probiotics,
fermented foods

INVESTMENTS
have also been found HOLD
UP Weightless by
NOTE PERFECT Marconi Union tops
to relieve social FLEX FIX
anxiety symptoms. As well as easing
the chillout chart,
Rock legends are Pass the sauerkraut.
MH sorts the studies that will keep rarely known for good
slicing listener stress
by 65%. Around
Uni of Maryland
tension and helping
you sleep, unrolling
cheer, but learning an
you mentally in prot from those instrument is linked
60bpm is ideal your yoga mat will
for relaxation. make you worry less
that will leave you
y worrried
d sick
s todecreased anxiety
and depression.
Mindlab International about the future. Chill
out in childs pose.
Uni of Jyvskyl,
Georgia State Uni
Finland

UP
UP MOOD LIFT
HIIT THE BEACH Gym novices have
Abandon the gym less anxiety and more
for peace of mind. stable moods when
Just five minutes of on a weight training
training outdoors programme. You were
especially in green getting bored of those
space or near water parkruns anyway.
can reduce anxiety. Uni of Maryland
Uni of Essex

DOWN
PERFECT STORM RISERS AND FALLERS
Cut your perfectionist HOLD DOWN
UP
friends a little slack. Karmic Worrying
Calming
Those with impossibly balances news
mantras
high standards are
at risk of anxiety and
compulsive disorders.
Ruppin Academic
Center DOWN
BLUNT NEWS
Mary Janes medicinal
DOWN claims just took a hit.
MIND MATTERS A new study shows
Brainpower helps you cannabis use could
to boss your job, but cause rather than
a high IQ makes you alleviate anxiety
more anxious under and depression.
stress. Dont let your Colorado State Uni
WORDS: LOUEE DESSENT-JACKSON | ILLUSTRATION: INFOMEN

intellect turn molehills

into mountains. HOLD
Lakehead Uni DATA LIMIT
HOLD UP Is updating Instagram
MONEY WORRIES ECHS APPEAL now your second job?
FIT$E INDX An American poll
found that shock!
Long lauded for its flu
Having seven or more
social media accounts
ANXIETY money was the
major cause of male
fighting gifts, a dose
of echinacea also
makes us less fretful.
trebles your anxiety
risk compared to
stress. You can those with two or less.
Not to be sniffed at. Uni of Pittsburgh
always bank on that. Hungarian Institute
The American of Experimental
Psychological Medicine
Association

MENSHEALTH.CO.UK MENS HEALTH 35

 HOW I
BUILT MY
BODY
BREAK
FREE FROM
THE GYM
Parkour champion
Tim Shies unorthodox
approach to tness can
help you overcome any
plateau or obstacle
F
ew athletes journeys to the
pinnacle of their sports begin in
McDonalds. But then, Tim Shie
is no ordinary athlete. Aged 15,
he was a keen breakdancer. Talented, yes,
but not obviously destined for greatness.
I was working at McDonalds at the time,
he recalls. I was on my break and this
programme came on called Jump Britain.
It looked like 3D breakdancing. It was
beautiful. What Shie had chanced upon
was a documentary about freerunning
the sport that turns urban landscapes into
jungle gyms. A sport which, in the years
that followed, he would come to dominate.
Now 29, Shie has over a decade of pro
parkour experience and a World Freerun
Championship under his belt. But its his
performances on cult Japanese series-
turned-primetime Saturday night telly
Ninja Warrior that have earned him
international recognition. I like the idea
of a competition where its not you against
another person, its you against the course,
he says. If I do better, that doesnt make
someone else do worse. To date, Shie
has led Team Europe to victory in a special
series of American Ninja Warrior, and
been the last man standing in the UK.
To prepare his body for the rigours of
competition, Shie trains every day but
you wont nd him in the gym. The more
Im in square environments, the less I
enjoy it, he says. The key is training in
nature, be that running or just climbing
trees. Then its not a chore. His motivation
is neither the glory of winning nor the
36 MENS HEALTH
15" BICEPS
satisfaction of
a six-pack, but
something far
less glamorous.
Its just sweating.
There are so many
pressures and
stresses on us that can
be released by sweat.
Most unusual,
though, is not what
Shie has achieved, but
how he has fuelled his
TRAINING PRINCIPLES
success. For the past four
Follow Shieffs guide to
years, his supercut physique
building a bulletproof body
has been built on a purely
with a guilt-free conscience
vegan diet. I was at a training WHEY OFF THE MARK
plateau and it just came at the You dont need animal
right time. I felt better and got protein to beef up. This pea
leaner. Shie believes he is and hemp combo packs
25g of protein per 30g serving.
living proof that you dont need
Raw Sport Repair 1kg
to devour the protein equivalent 55 revolution-foods.com
of four chicken breasts a day to
sculpt a functional, yet visually TREAD LIGHTLY
impressive body. I go for a high Synthetic trainer fibres will
kick around in landfills for
carb, low fat, low protein diet. centuries. Jog on with these
I aim for 30-40% of my food to be all-natural running shoes instead.
green, and then I just enjoy the rest. Athletics Tread Light Shoes
Then I eat a lot of potatoes, rice and 55 ethicsandantics.com
fruit. We can hear the clean eaters BOTTLED GOODNESS
and fad dieters wincing. But you Plastic bottles are binned
cant argue with the results. in their billions each year.
As he prepares for season four of Ninja A reusable vessel will
support the health of the planet.
Warrior, in the shape of his life, it would
Contigo Grace Autoseal bottle
seem McDonalds has a lot to answer for. 16 amazon.co.uk
MENSHEALTH.CO.UK
 14
GREEN
MACHINE
15
WARRIOR
CODE A
CLEAR YOUR PHYSICAL HURDLES

22"
Master the skills to take on the legendary
Ninja Warrior course with three back-to-
back rounds of Shieffs most effective
strength and power-building g moves

DEAD HANG
THIGHS Grab hold of a
high pull-up bar,
locking out your
arms (A). Hang for
30sec, with your A
spine straight and
shoulders by your
ears (B). If you cant B
hold on, youre
guaranteed to get
THE MOTIVATOR wet in Ninja WWarrior.r
Tim Shieff, Ninja
Warrior winner FEAR TAME
ERS
S
and freerunning With your back ck to
world champion A
a wall 3ft behhind you
INSTAGRAM (A), lift your
@humantimothy head and
arms up and
back so yourre B
touching the wallll
(B). Walk your hhands d
to the ground d, then
h
back up to standing.
d
Thats onee rep
reep,
ep do 1010.

STANDING
NG JUMP
P
Bending aat the h kknees
(A), take ooff from
A
both feet anda jump
as far as yyou can (B). ) B
Turn,
T andd jump
j b
back.
k
Do 10 reps
pss, b but
only
l countt the h
ones wherre r you
y u
stickk the
h laanding.
d

11%
Power is nothing
n h g
without
w h cooontrol.l
WORDS: DAN MASOLIVER | PHOTOGRAPHY: PHIL HAYNES | GROOMING:
LAURA DEXTER USING BARE MINERALS | STYLING: HAYLEY LAWRENCE

BODY FAT

MENSHEALTH.CO.UK

WHAT
HAPPENS
WHEN
I HIT THE
BIG
OK, so you cant wind
01
HEAVY IMPACT
Testosterone drops by about
1% a year after turning 30,
says Fit at 40 campaigner
James Crossley. But its not
all bad news for the midlife
gym bro: training right can
halt the decline. Go for three
weekly full-body workouts
with exercises like deadlifts.
Compound moves like this will
keep testosterone production
firing on swole cylinders.
01 02
WORDS: DAN MASOLIVER | ILLUSTRATIONS: PETER GRUNDY | *ZINC AND MAGNESIUM 10 MYPROTEIN.COM
02
PLATE UP
Left to its own devices, your
metabolism will also start to
stutter. If youre eating the
same at 45 as you were at 25,
youre going to put weight
on, says Crossley. To keep
your metabolism high, aim for
five small meals a day, every
three hours. And include an
apple: a Brazilian study found
it keeps midlife paunch away.
S C
16
GOLDEN
YEARS A
03
FLEXI TIME
Theres little comfort to be
found in any work thats had
you sat down for 20 years.
The older you get, the
more important mobility is,
4-0?
especially in areas like your
rotator cuffs, says Crossley.
Add three sets of 10 shoulder
rotations to your workouts
back the hands of to undo postural damage.
time. But stoke your
hormonal res and
age will be no barrier
to reaching new PBs
well into middle age 04
REST ASSURED
Even if your work-life balance
gives you no cause to lose
sleep, elevated cortisol levels
after 40 make getting your
eight hours nightmarishly
difficult. Taking magnesium
at night is a great way to
help sleep, says Crossley.
Pop a supp* at dinner
for a different kind
of sleeping pill.
05
04
03
05
ENDURE AGEING
The odds are stacked against
the quadragenarian when it
comes to sporting excellence.
But there remains one area
where you can still polish
former glories. The Institute
for Physiology and Anatomy
found marathon runners saw
no dip in endurance before 50,
despite having lower aerobic
capacity. Your lawn bowls
career can wait a decade.

SEX AND
FELICITY
MHs Ed Vanstone sifts
through the aspects of
life most crucial to your
health and happiness.
This month, a little
bit of the other
L
ess sex. Its not often
among lifes big regrets,
so the old joke runs,
mumbled on your
deathbed. But when it comes
to the nal analysis light fading,
family crowding near few would
argue that little matters more than
the successes (and failures) of your
romantic relationships.
In his 2010 novel The Pregnant
Widow, Martin Amis puts it more
succinctly. Unusually for a 20-year-
old, Amiss narrator writes, Keith
PHOTOGRAPHY: BETH CRUTCHFIELD AT HEARST STUDIOS | RETOUCHING: ANTHONY HAMMOND AT PREMEDIA | *SOURCE: SCIENTIFIC AMERICAN
was aware that he was going to die.
More than that, he knew that when the
process began, the only thing that
would matter was how it had gone with
women. How it has gone with women.
Sexually. Romantically. Conjugally.
This, in the end, is how we judge
ourselves. Riches, prizes and fame
be damned. Did you get the girl you
liked the most? And did she stay?
Very often in 2017 the answer is yes.
Then no. And the reason for that is sex.
Nearly 60% of men will cheat at some
point in their marriages, as will over
45% of women. Close to half of us will
see our marriages fail.
The primal urge to fuck 60% of married
is clearly an incredibly
important impetus in men will cheat
our lives. We like it so on their wives
much that most of us are
willing to betray our wives for it. You,
dear reader, may well have a clear
conscience. But the stats plainly state
that few others would refuse.
And yet, just as with money, the
MENSHEALTH.CO.UK
FITTER,
HAPPIER
HAPPIER
SEX
happiness gains to be had as a result
of more time between the sheets begin
to level o and a lot quicker than you
might expect. According to research
published in the journal Social
Psychological and
Personality Science,
a couples happiness
tends to peak when
they have sex about
once a week.
Similarly, it turns out that long-term
contentment is rarely found through
furtive trysts with secret paramours.
Just 10% of aairs last over a month.
As with the hormonal surge of the act
itself, the thrill is there and gone in a
ash. The guilt, for many, lasts longer.
Curiously, the peacocks tail theory
of human development posits that our
17
CARNAL
WINS
18
MARITAL
LAW A
unusually large brains evolved not
to help us survive, but to provide an
advantage in terms of sexual selection.
Our superior intellect, in other words,
is equivalent to the kaleidoscopic
dazzle of a peacock showing out.
Stags have their antlers and birds
their songs. But we have our brains.
(Pertinent though this is, it should go
RESISTING FLEETING
without saying that its a sub-par chat
up line that must never be employed.)
HIGHS COULD BE A FAIR
TRADE IN THE LONG-RUN If all that brainpower
dedicated to one fairly primitive,
albeit fundamental objective
namely, to nd the best partner
we can sounds proigate,
then you might well have a
point. Because once weve
snared our mate, animal
instinct so often wins out.
After a while with our feet
under the table, many seek
out ephemeral highs over
long-term serenity. Its a
design fault in the system.
Theyre more exciting. Theyre
sexier. Crucially, theyre mindless.
Do not misunderstand this is
no Puritan treatise. More time in bed
is not a bad thing in our book; very far
from it. But with Tinder, Happn and
the accompanying glut of dating and
hook-up apps making promiscuity
more eortless than ever, it would be
a mistake to see this sexual liberation
as a route to untrammelled happiness.
True contentment lies elsewhere.
And if youre a frustrated singleton
or bored husband, neither more
sex nor more lovers will save you.
Paradise is hard to dene, but when
MR HAPPY asked, the late, great Johnny Cash
Ed examines the surely came close. This morning, he
evidence in his said, turning to his beloved wife, June
quest to find the Carter Cash. With her. Having coee.
feelgood factor
Now thats a ne mind.
THE WIFE
FORMULA
The maths behind
finding The One*
1/ Guess how many
total matches you
are likely to meet
2/ Reject the first
X 0.37 = 3
37% you encounter
3/ Marry the next
woman you meet
who you like better
than those before
MENS HEALTH 41
PUT YOUR
GOALS BACK
ON TRACK
Convert routes run and
calories culled into faster
tness gains with MHs
edit of the best wrist tech
G
one are the days when
exercise was carried out
on a whim. With full
meetings calendars and
free time at a premium, theres
little room for tness that doesnt
full a purpose. Its this desire to
wring maximum benet from
every bead of sweat thats seen
a wrist-based explosion in stat-
tracking tech. And the trend shows
scant sign of slowing. The latest
forecast from market analysis
group CCS Insight predicts there
will be 10 million smart wearable
devices in use in the UK this year;
this number will then triple to
almost 33 million by 2020.
But in such a crowded space,
you need to ensure your wrist
assessment comes from the right
investment. Which is where the
MH Lab comes in. Swapping white
coats for compression tights, weve
run the research and assembled
aroster of trackers t to be your
perfect gym partner, whatever
your tness levels, ambitions
or budget. Strap yourself in.
For more product testing, visit
menshealth.co.uk/mh-lab
42 MENS HEALTH
A TOUCH OF CLASS
71/100
TomTom Touch 130
tomtom.com
Design Design
Performance Performance
Ease of use Ease of use
Theres something pleasingly sci-fi
about measuring your body fat and
muscle mass with a quick tap of
your wrist. By sending a (pain-free)
electrical current through your
body and monitoring the resistance
encountered, the TomTom provides
an instant readout on how much of
you is muscle and how much, well,
isnt. A very Mens Healthy USP.
MH EXPERT VERDICT In testing, the
tracker gave an accurate account of
distance travelled, but it does have
a tendency to overestimate the
step count. The heart-rate monitor
impressed our team, adjusting
quickly as you move from intense
exercise to rest, while sports mode
is great for post-session analysis.
Suitable for newbies and veterans.
FULLY CHARGED
78/100
Fitbit Charge 2 130
fitbit.com
The biggest name in activity
tracking has upgraded its popular
Charge model with a larger screen,
some next-level data geekery and
a new range of stylish bands. Pair it
with the app and youre privy to a
dizzying quantity of data, covering
everything from resting heart rate
to what percentage of your workout
was spent in the fatburning zone.
WORDS: TED LANE | PHOTOGRAPHY: CHARLIE SURBEY
MH EXPERT VERDICT Turning the
exercise-nerd dial up to 11, this new
model was even able to calculate
VO2 max a great tool for gauging
progress. When connected to your
phones GPS it also tracks running
pace, even creating a route map for
your next off-road escapade.
MENSHEALTH.CO.UK

STYLE & SUBSTANCE
73/100
Misfit Ray Premium Tracker 80
houseoffraser.co.uk
Design Design
Performance Performance
Ease of use Ease of use
Sleek, understated, but not exactly
sophisticated, Misfit Rays simple
design suits those who want to
lend their lifestyles a fitness edge,
without committing to Lycra shorts
and desk-side foam-rolling. It can
even be customised with a range of
bands, straps and bracelets.
MH EXPERT VERDICT While limited,
the features this tracker does
have sleep-monitoring, distance
travelled, calories burnt all proved
extremely accurate. Its waterproof
to a depth of 50m (if thats your
thing) and, most impressively, the
CR2032 battery lasts four months
without requiring recharging. If all
youre after is some straightforward
feedback or gentle motivation, the
Misfit Ray is a smart place to start.
MENSHEALTH.CO.UK
ASSESSED
TICK EVERY BOX TEST
78/100 OF
Apple Watch Nike+ 400 TIME
johnlewis.com We reveal exactly
how our team put Design
the markets best
new fitness trackers
through their paces Ease of use
As both an activity tracker and
GO THE
smartwatch, the Nike+ model has DISTANCE
proved itself not just the jack, but We covered
master of all trades. It has GPS, a pre-set running
heart-rate monitoring, and it even route to see whether
the mileage and step
lets you start and end a run with count were accurate.
your voice. You can also receive
calls and emails on the fly though FEEL
whether or not you consider that THE BEAT
Each of our
feature a bonus is up to you.
trackers heart-rate
MH EXPERT VERDICT Distance, monitors were pit
steps and calories were all tracked against hospital-
accurately. The pre-loaded Nike+ grade cardiac tech.
Run Club app offers daily weather
THE EXTRA
notifications and run reminders. MILES
Oh, and the watch is waterproof, Quantity and
too. It does, however, stumble with quality of features
battery life, topping out at a day. along with comfort
and ease of use were
all taken into account.
19
WRIST
20
KEEP UP
THE PACE A
MH
WINNER
THE BEST OF BOTH
78/100
Garmin Vivosmart HR+ 200
garmin.com
Performance
This tech-heavy gadget combines
an activity tracker and GPS watch
(just remember to switch the GPS on
to map your route on long weekend
runs). The HR monitor registers
when youre working hard and logs
this time as intensity minutes, so
theres no chance to cheat yourself.
MH EXPERT VERDICT Although easy
to use, the HR monitor took a while
to adjust when testers switched
between jogs and sprints. However,
the distance-tracking was accurate
and its battery life long. Extra
points were awarded for its ability
to synch instantly with the Garmin
app, where you can join fitness
challenges and receive coaching.
MENS HEALTH 43
 21
OFF-PISTE
CARDIO
22
CAN YOU
BEAT MH? A
The SkiErg cant vs wont challenge
A NEW PEAK delivers more than a full-body
itll test your
y
y beastingg
power, pacingg and,
OF FITNESS most of all, yyour fortitudee
YOUR
Y SCORREBOARD
How did your rouunds measure
RUN THE u against
up g our raankings?

01 \ STAY
GAUNTLETT 0-10 roundss
BEGINNER
DISCIPLINED SKIERGG Dont be dishearteneed: youve still
burnt 150 calories, eq
qual to your
Mimicking the movement
patterns of Nordic skiing, pre-gym apple and P PB snack. Try
using
u g your lats more,, and dont rely
this low-impact, calorie- on your arms to do alll the work.
burning piece of kit builds
endurance through your 1
11-15 roundss
WORDS: MICHAEL JENNINGS | PHOTOGRAPHER: PHIL HAYNES | GROOMING: SABINE CHAMMAS | STYLING: ABENA OFEI | MODEL: LEE PHILLIPS AT ANDI PETERS MODELS | SHORTS ASICS.COM, TRAINERS NIKE.COM

legs, arms and core. Set

an interval timer to 30sec INTERMEDIATE
INTERMEDIA
IIf, like MHs alpine
p test dummy, you
work, 90sec rest. In round f 15 rounds, congratulations:
skied for c
one, aim to hit 140m no tthats 225 calories buurnt or two big
more. Reach up, shift your sspoonfuls f off peanut butter. Reward
yyourself and spread it on thick.
weight onto the balls of
your feet and lean forward.
Now, pull at a steady speed. 01 16 20 roundss
16-20
EXPERT
T
02 \ KEEP H
Hitting 20 rounds takkes you to over
THE PACE K
3300 calories,
l hocolate Krispy
or a cho
Kreme. Calories aside, the Erg also
That wasnt so bad. After corrects weak hip ffleexors and poor
your 90sec rest, its time sspine mobility, for a ddeeper squat.
for round two. This time,
aim for 141m, then 142m 2 roundss
21+
in round three, and so on.
ELITE
Advancing by just 1m per If
I you can push to 30 0 rounds youve
round isnt easy to judge, skied
s ed oovere 5000m
5000 annd burnt 450
so it will train you to be calories in the proccess about two
proficient at pacing, says pints.
p Ideal if youure scheduling
Kowalenko. And youll be
aware, rather than just
going at it hard for 30sec
02 this workout for
fo a Friday night.

intervals without focus.

03 \ BEAT
YOURSELF
As you tire, lengthen
your strokes to earn more
metres from fewer pulls.
#MHGau
untlet
Use the hashtaag to share
U
The aim is to progress
y
your score, th
hen check
for as many rounds as
you can until you fail to
advance twice in a row.
03 our
o Insta to seee how you
measure up aggainst MH
The biggest challenge in @
@MensH HealthUK
this workout is mental.
How hard are you willing
to push? Fail because you
cant not because you
wont, says Kowalenko. TASKMASTER
Virtus Strength founder
Steve Kowalenko: Dont
settle finish when you
physically cant do more.
steve@gymjones.com

MENSHEALTH.CO.UK MENS HEALTH 45

 REFINED
DINING
OMELETTES
TOP OF THE PECKI best-ever
e
Hatching a plan to crack your be body?
R
y MH presents the
only four omelette recipes you
y need to fuel anyy tness goal
g l

O1 METHOD

MEXICAN 1/ Whisk four egg

a creamy consi si
gg to get
ggs
sistency, then
FAT LOSS melt the but ut in a frying
utter g
BREAKFAST pan untiltil it starts to brown.
TURN UP THE HEAT ON 2/ Add the eggs, gg coriander
YOUR METABOLISM. and as much calorie-torching g
chilli as yyou can handle, then
JUST DONT BE CHICKEN cook until the eggs gg scramble
WITH THE SPICE....
.. (yes,
y yyou can intentionallyy
INGREDIENTS scramble this omelette).)
SERVES 2 390 3// Place half the salsa
WHOLE EGGS, 4 KCAL
andd avoo on
o oneo e side
s de
BUTTER FOR FRYING
CORIANDER, PINCH
of the
t e omelette
o e ette and d
CHILLI FLAKES 21g fold it.
it Adding g avocado
TOMATO SALSA, 75G PROTEIN to meals ls curbs your urge g
WHOLE AVOCADO, DICED to snack by 28%, Nutrition
ut t o
QUESO FRESCO/FETA, 75G Journal report orts. Topp with the
15g
CARBS cheese, remaining ng avo and
salsa. Crack on with th your
y day. y.
With thanks to Londonnss
27g Eggbreak, eggbreak.com m
FAT

O2 PRE-WORKOUT
L DE PATATAS
LLA
TORTILLA
POWER YOURR SESSIONS
S SS O S WITH A PROTEIN-
O
AND-CARB KIICKSTARTER
I AND CONSIGN
LUMPY SHHAKES
H TOO YOUR
O LOCKER
O METHOD
1/ Fryy tthe on nions in a pan
with the bayy leaf. Once they
I G
INGREDIENTS
S are softened
f d, pile in the
S
SERVES 4 potatoes and d cook on a low
LARGE WHITE O O S, 2,
E ONIONS, heat for
f 10 minutes,
m then
HALVED
D AND SLICED
S
EXTRA-VIRGIIN
I OOLIVE OOILL
crankk it upp until the spuds
A BAY LEAF turn ggolden.
ld Not only do they
SLICED POTATOES,
O S, 900G provided glycol ogen (ie muscle
WHOLE EGGS,, 9 f
fuel), theyre rich in potassium,
SALT AND PEPPERR
which aids m muscle function.
2/ Whisk i thee eggs in a bowl
withh salt l andd pepper. Add the
338 spuds
p and onnion and stir.
KC
KCAL Pour into a m medium-hot pan
and cook for f four minutes.
3/ Cover with h a plate and
16g cook forf four
f minutes longer
PROTEIN
O N
before
f turning the omelette
onto the platee. Rest for five
48g
8g minutes, thenn cut into your
C S
CARBS
gourmet
g gym
g m-readying grub.
Thanks
h k to Nacho del Campo
9g at Camino, caamino.uk.com
FAT

46 MENS HEALTHH MEENSHEALTH.CO.UK

 23
GOLDEN
EGGS A
O3 CATC
TCH OF
O THE METHOD
CHEAT DAY
C 1// Pour the milk into a small
THIS INDULGENNT DISHH HA
H S HHEE ALTHY ppan with pepper and onion.
FATS AP LENTY TO FUEL YOUR HHeat to juust below boiling,
RETURN TOO THE SQUA
SSQUAT
AT RA
RRACK
CK tthen loweer in the haddock,
sskin-side
s de-down. Poach it for
ffour minuutes, then de-skin
I G
INGREDIENTS
S
S
SERVESS 3 andd flakee. Strain the milk and
MILK,, 500ML
00 L hheat it gently
ge in a pan.
BLACK PEPP
PP
PPERCORNS,, TSPP 22/ In anoother pan, melt the
HIT
HITE OONION,
WHI O , butter annd stir in the flour.
butte
SMOKED HAD DDD
DDOCK,, 500G
BUTTER R FORO FRYING G SSlowlyy addd the milk to create
PPLAIN
IN FLOUR, , 100G a smooth
s ooth sauce. Whisk the
DOUBLE
DOU
OU CREAM, , 150G
0G ccream,, annd add it to the sauce
HOLLANDAISE, , 150G aalong g witth the hollandaise,
WHOOLE EGGS,
GGS, 9
GRATED PAR MESAN, , 10G ffor a bigg hit
h of calcium plus
ffat-solub
t so uble vitamin D.
33/ Beat the
t eggs, pour into
63
635 ap pan and d stir. Once its set
KC L
KCAL oon the
t e bo
bottom and soft on
ttop,
p add the
t flaked haddock
466g aand spoo
p on a thin layer of the
PROTEIN
P O ssauce over the top. Add the
ggrated d paarmesan, then grill
uuntil sligh
ghtly browned. Cest
36g fini. Servee up and enjoy.
C S
CARBS
TThanks too Dominic Chapman
aat The Beeehive, thebeehive
3 g
34 wwhitewal
te tham.com
FAT

O
O4
NG
IMMUNITY-BOOSTING
TTE
BEEF OMELET
WORDS: THOMAS LING | PHOTOGRAPHER: KAT PISIOLEK AT HEARST STUDIOS | FOOD STYLIST: MATTHEW FORD AT HERS AGENCY

PACKING ANTIVIRAL GARLIC AND GIINGER,,

THIS RED-BLOODED RECIPE WILLL KEEP
NG HARD
YOU FIGHTING FIT WHEN TRAINING
INGREDIENTS
SERVES 5 350
RED ONION, 150G, DICED KCAL
METHOD
GINGER, 30G, SLICED
GARLIC, 10G, SLICED 1/ Fryy the onions,
ions,
VEAL MINCE, 500G 39g g g and gaarlic
ginger
RICE WINE, 75ML PROTEIN
u t soft
until soft. Broown tthee
CHILLI FLAKES, 4TSP mince veal is richric ini
LIGHT SOY SAUCE, 40ML
GOLDEN CASTER SUGAR, 12G 3.5gg energising
i i B vitamins
i i
PORCINI POWDER, 5G CARBSS then tip all off the
CHICKEN STOCK, 60ML ingredients
d into the
WHOLE EGGS, 10 onion pan, except ffor
20g
0g
FAT
AT the
h stockk annnd d the
he
eggs. Cook forf 20 minutees.
2/ Pour in th he stock and d
cook for 20 minutes more. 3// Reduce
d the
he
When your m mince is read dy,y, heat
h and d add
dd some
whisk a couple l off eggs in
i off the muscle-building
a bowl
b l and d hheat a smallll kknobb mince. Foldld and
dddevour.
of butter in a large pan over Thanks
h k to Anna Hansen
ahigh heat. Add thee eggs at Theh Modern
d Pantry,
once the butters sizzling. hemodernpantry.co.ukk
themodernp

MENSHEALTH.CO.UK M
MENS HEALTH 47
Son Of A
WORDS BY PETER FLAX - PHOTOGRAPHY BY PATRIK GIARDINO
Gun For most men, joining the family business is
the easier option. Not so for Scott Eastwood,
a man whose father might just be the most
iconic Hollywood hard man ever. But while he
is, in many ways, a chip off the old block, the
rebrands son has his own life well gured out
COVE R M O D E L M U SC LE
SCOTT EASTWOOD

His form
is perfect,
but then it falters. Scott
Eastwood is banging out
pull-ups. At rst his movements are
controlled and uid, but then his reps get
a bit ugly. He is at a no-nonsense gym in
West Hollywood. Drake is thumping and
everyone at the gym is too busy grunting
with barbells and heavy kettlebells to
give a damn about Clint Eastwoods
youngest son working out. He keeps going
until failure, barely twisting up to the
bar one last time before collapsing. Two
minutes later he does another set. Same
thing. This is not the sort of gym session
actors usually do for
magazine shoots. EASTWOOD HAS
INHERITED A STRONG
Its far more real and
WORKOUT ETHIC
ragged than that.
When I ask him about that visibly lactic
eort an hour or so later, as we speed
away from the gym in the back seat of
a blacked-out Escalade, the 31-year-old
actor nods and begins to describe what
he calls the Eastwood Code. Yeah, its
actually a thing, he says, before itemising
a few elements of the family guidelines.
Whatever youre doing, you try to do
your best at it every time. Just do it and
then move on. You dont ever backstab
people or fuck someone over you dont martial arts and surng and ying
have integrity if you do that. You show up planes and triathlons and spear shing
on time for stu. And you dont bitch and and especially yoga, Eastwood reveals
complain about what youre doing. an edge. Even for a ruggedly handsome
As we roll westward on LAs Sunset and apparently chilled guy, the son of a
Boulevard, Eastwood starts outlining cinematic icon with more than two dozen
his six-year immersion in jiu jitsu, but lm credits of his own, Hollywood can be
stops midsentence as we roll past two vicious. There have been doubters, haters
young women walking on the sidewalk. and backstabbers. Big, thoughtful roles
He rolls down a tinted window and havent come quickly or eortlessly. Being
sayshello. Its a beautiful life, he says, Clint Eastwoods kid has opened doors,
with amischievous grin. no doubt. But at times it has eclipsed his
I ask him if he has a current girlfriend journey to dene himself and his career.
and Eastwood pauses. Lets just say I came here to try and do something
there is no girlfriend situation right now, and nobody took me seriously. Everyone
he says. Im just keeping it light. brushed me o, like, youre Clint
Its fair to say hes a pro at keeping it Eastwoods son, youre not a real fucking
light. But after conversations covering

50 MENS HEALTH MENSHEALTH.CO.UK

 WHATEVER
YOURE DOING,
YOU DO YOUR
BEST. ITS THE
EASTWOOD
CODE

EVERY WHICH WAY BUT LOOSE:

EASTWOOD PUSHES HIMSELF
TO EXHAUSTION. THEN
PUSHES A LITTLE MORE

MENSHEALTH.CO.UK MEN S HEALTH 51

5
S
SET, SCOTT HAS A
IN THE GYM OR ON

GOOD GRIP ON THINGS

S
CO U
GROOMING: MIRA CHAI HYDE | STYLIST: JEANNE YANG
TANK TOP CALVIN KLEIN, TROUSERS ADIDAS , SHOES NIKE
THANKS TO REEBOK CROSSFIT LAB

actor, he says atly. And some people
are still like that.
I never thought I would last in this
business, but it nally seems to be
working out, he says when asked about
his role in the The Fate of the Furious, the
eighth installment of the Fast & Furious
franchise thats taking the multiplexes by
storm this month. The less I give a fuck
the better things seem to go.
THE ROOKIE
Scott Eastwood was born in the seaside
community of Carmel, California the
son of a ight attendant and, of course,
one of the most famous actors and
directors of the past century. It was an
interesting childhood. More balanced
than people might think, he says. I got
to hang out with my father on movie sets
as a kid, but Ispent a ton of time playing
outside shing, surng, diving, always
active. There were no video games.
MENSHEALTH.CO.UK
COMMANDING ROLES
How Scott Eastwood made his mark next
to cinemas biggest names (and bodies)
2006-08
A Family Affair
Directed by dad Clint,
Scott makes his debut in
WW2 film Flags of Our
Father, later followed
by 2008s Gran Torino.
2014-16
Combat Strategy
Eastwood stars alongside
Brad Pitt in another WW2
film, Fury. He stays in
rank as Lt GQ Edwards
in 2016s Suicide Squad.
2017 onwards
Battle Of The Bodies
Eastwood joins the A-list
heavyweights Diesel,
Statham, The Rock for
Fast 8. Next up: a Pacific
Rim sequel, out in 2018.
Although the family evidently had
plenty of money, Eastwood took a job
when he was 15. My dad never gave me
acent. He made me work for everything,
he recalls. Man, he was hard on me. At
the time I was like, This is fucked up! but
it hardened me and gave me drive. In the
same vein, the elder Eastwood pushed his
son to get serious about eating right and
working out. My dad is a machine about
exercise. He showed me how to lift when
I was 14 or 15 he gave me some advice,
then left me to do it on my own.
Before long, Eastwood learned to
appreciate his fathers serious approach
to nutrition, too. My dad
does not eat for pleasure,
he says. He eats salmon DAD TAUGHT
and brown rice for
breakfast. I guess Im the ME TO LIFT
same. If I could take a pill
that gave me all the right WHEN I WAS
nutrients so I could give
up food, I would. Then 14 OR 15
Eastwood shrugs and confesses his love
for bread and salty butter.
Sensitive to accusations of nepotism,
Scott began his career using his mothers
last name, perhaps because many of his
earliest roles were in his fathers movies
including Flags of Our Fathers, Gran
Torino and Invictus. Ive probably
auditioned for 10 of his lms, he says,
before revealing how much hed hoped to
be cast in the leading role for American
Sniper. But that rejection (I got over that
pretty quick that was Bradley Coopers
COVE R M O D E L M U SC LE
SCOTT EASTWOOD
movie) opened the door for another
opportunity: a starring role in The Longest
Ride. I played a bull rider who falls in love
with a chick but doesnt want to give up
his rodeo life, he says. It was a touching
story; it was good for my career.
More choice roles followed in 2016,
highlighted by solid work in Snowden and
Suicide Squad. He also took on a starring
part in a car-theft caper called Overdrive
that opens later this year. One of the best
things about doing smaller movies like
that is they let me do my own stunts,
says Eastwood, recalling production in
southern France and Italy. I got to jump
from a BMW doing 40mph to a semi-truck
moving at the same speed. It was awesome
a full-on balls-to-the-walls scene. I love
threading the needle. Im guessing they
dont tell the insurance company.
But it is Eastwoods involvement in
the new installment of the ludicrously
successful Fast franchise that marks
his major-league arrival. Despite being
ensconced in a private terrace area at
the famously grandiose Hotel Bel-Air, he
glances left and right before describing
his involvement in Fast. I honestly dont
know what I can or cant say its always
sort of confusing, he laughs. I play
acharacter who starts out as someone
whos very rule-abiding and then realises
that sometimes in life youve got to break
the rules. It was fun to do. There were
moments that made me feel like a kid
those badass action sequences where you
get to carry a gun and save the world.
He initially considered passing on the
part because of his tight relationship with
Paul Walker the longtime co-lead of the
Fast franchise who died in
a2013 car crash. I knew Paul
for close to 15 years, he was
amentor and an older brother
to me, says Eastwood. So
when my agents brought up
the project, my rst thought
was that it was just too close to
home. But the more I thought
about it, I imagined that Paul would be
looking down at me, saying Dont be an
idiot, justgo out there and do it.
Even so, the shoot was no easy
ride. Amid all the engine oil and chest
thumping, there were tough episodes.
On some days I would feel his presence
there and suddenly Id be on the verge
of tears, he says. There were moments
when I just felt completely overwhelmed
MENS HEALTH 53
COVE R M O D E L M U SC LE
SCOTT EASTWOOD

by missing him, so Vin [Diesel] and Tyrese

[Gibson] and I would stop and share
stories about him. The whole experience
mirrored a lot of the themes that feature
in the movie about family, about going
on a journey. It was a powerful thing and
Iwas honoured to be a part of it.

THE ENFORCER
The more time you spend with Eastwood,
the clearer it is that being an actor is his
job, not his life. Yes, he harbours ambitions
as an artist (I really want to do amovie
that I want to do, not a movie my agents
are pushing on me. Agents like safe bets,
but if you dont take risks, youre gutless.
And that never got anybody anywhere).
But he has other motivations, too.
For instance, this is a man who chose
to leave Los Angeles, still the industry
ganglion, and move south to San Diego
an altogether dierent kind of risk. Its
not that LA is a bad place my family lives
up here, Im here a lot for stu but my
priority is to be happy, he says. One of
the reasons I left LA was because it isnt
aplace where Ifeel asense of community,
a place where other people treat each
other good. Down there [San Diego],
Imsurrounded
byfriends. with movement. It helps me get to a place
While the daily thats serene, where you dont judge
lives of most yourself. Sure, everyone has anxiety in
movie stars remain their lives, but the more you do it, the
amystery to the easier it is to get into this good place. Id
public, Eastwoods call myself very ADD [Attention-Decit
6am workouts and Disorder]. Now, with yoga and meditation
other interests and all my varied ways of working out,
have been well Ioperate on this very calm level. A lot of
documented for people in Hollywood stay calm by taking
his Instagram WHEN YOU GRAFT AS pills. I do it with an endorphin release.
followers. Its a little weird, he says. Why HARD AS EASTWOOD, A Avoiding stress seems to come up
would two million people follow me? Im MILITANT RECOVERY a lot in conversation with Eastwood. It
just a normal guy. A normal guy with STRATEGY IS CRUCIAL could sound schmaltzy; like its easy to
the Eastwood chin and chiseled abs and take a load o when your dads named
handsome friends who routinely enjoy Clint. But hes eortlessly sincere when
high-octane adventures in SoCal, you it comes to explaining his ethos, whether
mean? Well, I try to not come o like its about roles that got away, about people
asurf bum, says Eastwood, who says he its easier for those older guys to pull that who dont take him seriously, or about
manages his social media presence alone, o than someone from the Instagram whether hes meeting some standard of
a rarity in Hollywood. I have way more generation. But I try not to take the whole Hollywood achievement. The Eastwood
WORKOUT PHOTOGRAPHY: HEARST STUDIOS

facets to my life than that. Ill always do
the things I do: shing, diving, jiu jitsu,
surng. But its also a chance for me to
show people other sides of myself.
Public sharing does not come without
a cost, however. You dont want to give
too much away; you want some sort of
a boundary, he says. Kevin Spacey talks
about maintaining mystery, but obviously
thing too seriously. Its fun and it conveys
my life and my sense of humour.
An important aspect of that life that
might not be immediately apparent from
his feed is a love of yoga. Eastwood is
that rare kind of man who can express
deep passion about yoga over a glass of
wine. Yoga changed my life, he says
earnestly but without pretension. I
partly do it for exibility, but I also do it
for my mental health. Yoga is meditation
Code, it seems, runs deep.
The less I judge myself, the happier
life is, he says. Im not interested in
being remembered as a rich, successful
actor. I want to be remembered as someone
who did what he loved and who aected
people in a positive way. Not much
frightens me, but thinking I wont impact
people in that way scares me to death.

54 MENS HEALTH MENSHEALTH.CO.UK

 YOUR FAST
AND FURIOUS
FITNESS PLAN
To stay action-hero fit, Eastwood
mixes mobility work and functional
conditioning with muscle-building
finishers. Trial these principles for
yourself with this session by 3 Aces A MODEL PERFORMANCE
CrossFits Richard Brockhurst AT THE GYM DELIVERS
BLOCKBUSTER RESULTS

SUPERSET SUPERSET AMRAP AMRAP

1A/ CHIN-UP
4 SETS OF 10 REPS
Eastwood performs his chin-ups at the
start of the session to ensure his muscles
arent fatigued. Grab the bar at shoulder
width (A), then squeeze your biceps and
drive your elbows down to bring your chin
above the bar (B). Lower under control.
Do 10 reps, then ggo to the next exercise.
1B/ DOWNWARD DOG PRESS-UP
4 SETS OF 8 REPS
Mobilising your shoulders, back and legs
will prep you for the high-intensity moves
to come. Perform a press-up, with your
core tight (A). As you push up, lift your
glutes up into a pike position, keeping
your arms and legs extended (B). After
8 reps, return to the bar for a second set.
2A/ ROW 2B/ OVERHEAD-PLATE WALK
20 CALORIES 10 METRES
For the next three moves, youll do as It will be the longest walk of your life,
many reps as possible (AMRAP), with the but not only will this develop functional
full round taking 10 minutes. Eastwood power in your legs, youll test your core
hits the rower to get his heart rate up. by holding a plaate above
b h d too..
your head,
Initiate the push with your legs (A) then Step into a deep p lunge (A), then pushh
pull the handle to your chest (B). When up and step withh the
h other
h leg
l (B)
(B). Move
you hit your 20-calorie target, hop off. straight
g on to thhe
h thrusters w with no rest..

A A B
B

B
A

A B

AMRAP TRISET TRISET TRISET

2C/ DUMBBELL THRUSTER 3A/ FRONT RAISE 3B/ BENT-OVER REVERSE FLY 3C/ BICEPS CURL
10 REPS 3 SETS OF 10 REPS 3 SETS OF 10 REPS 3 SETS OF 10 REPS, 30SEC REST
By this point youre really putting your This three-move finisher will build you To develop mass around your shoulders, Finish the triset with curls because, well,
aerobic capacity to the test. Hold two screen-filling size. Hold a dumbbell in make it your
y mission not to neglect the who doesnt want bigger biceps? Hold
dumbbells by your shoulders, squat (A), each hand in front of your thighs, legs posterior head of the delt. LLean forward two dumbbells by your thighs (A) then
then drive up, pressing the weights (B). shoulder-width apart (A). With a slight s your chest
so h is parallel
ll l to tthe ground use your biceps to curl them to shoulder
Blast through 10, then move to the rower bend in your arms, lift the dumbbells to (A back straight.
(A), g Raise your arms to the height (B). Lower them and repeat. Rest
for another 20 calories and continue this shoulder height (B) Lower
height (B). Lower, keeping
keepin your s des
d (B),
sid (B) squeezing your ba back. Bring the for 30seconds, then return to the front
circuit until the 10 minut
utes are up.
p. arms
a extended. Do 10,, then move on.. weeights back down and repeat for 10. raises for the ne
nextt shirt-expanding
shi set.

A
B A
B

A A
B
CUT OUT AND KEEP

MENSHEALTH.CO.UK
MENSHEALTH CO U MENS HEALTH 55
 SENTS
PRE

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CARDIFF
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 TIME
WORDS BY DAVID MORTON / PHOTOGRAPHY BY JOBE LAWRENSON

MAXIMISING LIFES GREATEST LUXURY

GO ABOVE AND
BEYOND TO HIT
YOUR TARGETS

20
MINUTES TO MAKE
SPORTING GENIUS
W
hether its a 90th-minute
penalty or an 18th-hole
drive over water, the maxim
has it that practice makes
perfect. But if you want unshakeable
aptitude in the most trying of
sporting scenarios, practising for
It may sound
mind-numbing but
thats rather the point.
A short period of overlearning
drastically changes an unstable
learning state to a hyperstabilised
state that is resilient against
interference, wrote the team in
Nature Neuroscience. Simply put,
youll be a rock of competence
while all around are cracking up.
SECOND NATURE longer than you think you really
need to makes, well, perfect-er.
The same technique will, of
course, work in more mundane
A technique called overlearning arenas. Memorising a speech, say,
has been found to vastly enhance or ensuring statistics stay within
your ability to ingrain skills and mental reach. But its unorthodox to
new information. The trick is to drop to your knees in celebration
continue practising the task for after those. Mores the pity.
precisely 20 minutes after you feel
youve achieved total mastery.
 TIME
Y
our morning meal is the
modern-day battleground
for nutritional virtue.
Common sense (and your
rumbling stomach) are on the side
of early feasting, yet fasting and its
purported health benefits make
regular raids on the breakfast table.
03
But the latest science has
scored a telling victory in favour
of the hungry man a study by
The American Heart Association
found that consistently eating
breakfast results in an improved
cardiometabolic profile, thereby
MINS TO SPICE UP
HEART HEALTH WITH
A BREAKFAST TACO
DROP THE HALF-HEARTED
APPROACH TO YOUR
MORNING NUTRITION
lowering your chances of stroke,
heart attack and other related
cardiovascular diseases.
And if that news isnt toothsome
enough, a separate paper in the
British Medical Journal states that
favouring spicy foods could also
see you live longer. By analysing
data from 500,000 people, it
found that those who liked it hot
six times a week reduced their
risk of premature death by 14%.
All of which seems like a good
reason to jump on the taco trend
Monday to Saturday with a Sunday
fry-up as a treat. Pass the
Tabasco, would you?
PHOTOGRAPHY: BETH CRUTCHFIELD AT HEARST STUDIOS | RETOUCHING: MATHEW CARPENTER AT PREMEDIA
 TIME

30
MINS TO REFRESH
YOUR AGEING BRAIN
FROM THE SADDLE

T
hat a man can change
his mind any time
he pleases might
not seem like
headline news. But
the fact that we can
change our minds
on a physical level
is a fairly recent
discovery. Where
once it was believed
that the IQ deities
assigned us a fixed
number of neurons at
birth, its now known that
the brain has the ability to grow
new cells throughout our lives.
Should you want to harness this
rather clever science, the good
news is you dont need a PhD. You
will, however, need a decent set of
cycling shoes. And perhaps a towel.
A study in Experimental Brain
Research found that a 30-minute
spin class is enough to increase
brain plasticity forming new
neural connections cutting your
risk of Alzheimers and Parkinsons. GROW YOUR GREY
So, far from accepting a downhill MATTER FOR A LONGER
cognitive trajectory, a quick spin MENTAL LIFE CYCLE
will have you charging ahead in the
race against time. A few weekly
classes are enough to keep your
HELMET BY SOHO BIKES

mind daisy-fresh. Even if your legs

arent quite in accordance...
 TIME

STUCK IN A LOOP WITH

YOUR SUGAR HABIT? TIME
TO RING THE CHANGES

10
SECONDS TO SOUND
THE BELL ON YOUR
Y
ou jump out of bed at 6am
for a breakfast of avo and
smoked salmon, squeezing
in a quick foam roll before
leaving the house. At lunch, you hit
aHIIT session, before refuelling with
poor food choices such as an
office full of pastries, for example.
But there is a clever solution:
your smartphone.
A lab study on rats published by
the journal Frontiers in Behavioral
Neuroscience found that a simple
audio interruption successfully
OFFICE SNACK HABIT
WITH THANKS TO DUM DUM DOUGHNUTS @DUMDUMDOUGHNUTS

your Tupperwared, macro-counted re-engages the brains executive

meal. Then, at about four oclock,
a colleague deposits a box of
communal doughnuts in the office
kitchen. And you forget all about
your fitness goals and tuck in.
If that rings true, be assured that
its not entirely your fault. Recent
research shows that our ability to
make conscious dietary decisions
is significantly hampered when in
an environment that promotes
function, helping to override the
subconscious stupor that leads
to overeating. Thankfully, the
researchers believe these findings
could transfer to humans. Which
means that setting a reminder to
ring at your regular cake oclock
is the simplest way to keep your
nutrition plan safe and sound.

02
WEEKS TO KEEP YOUR
MENTAL WELLBEING
ON AN EVEN KEEL
GIVE YOUR DIET
EXTRA BITE TO KEEP
YOUR SPIRITS LEVEL
S CO U
R
egular readers of this
magazine will not need
telling that eating more fruit
and vegetables is good for
you. The darker days of popular
nutritional knowledge have long
since passed and the Mens Health
man is up to date on the abundant
health benefits of all things bright
and edible. New research, however,
has put an even more lustrous
sheen on things increasing your
portions will lift your mood, too.
Scientists at the University of
Otago took 171 healthy adults and
adjusted their intake of fruit and
vegetables. A control group were
instructed to follow their regular
diet, a second received vouchers
toward buying more fruit and veg,
with a third lot given two extra
TIME
servings of fresh produce every
day mostly carrot sticks, kiwis,
apples and oranges.
In final tests, those in the latter
group reported a significant boost
to their psychological wellbeing
and displayed improvements in
vitality and motivation. Better still,
those results were evident after
only a fortnight of receiving
supplementary portions.
But before you begin boiling
up extra greens to counteract
those worsening blues, the study
authors note that these positive
psychological effects were most
pronounced when the participants
ate the produce raw. Replenish
your fruit bowl and rebalance
your moods? Thats acheerful
prescription indeed.
S 6
The
TRUTH
ABOUTBro PHOTOGRAPHY BY SUN LEE
WORDS BY ALEX HARRIS
ILLUSTRATIONS BY PETER HORVATH

SCIENCE
THEY MAY WELL BE THE KINGS OF GETTING #HENCH, BUT ITS WORTH
TAKING WHAT THE #FITPROS OF THE WEIGHTS ROOM SAY WITH A PINCH OF
WHEY. TO HELP DISTINGUISH BRO HITS FROM FAUX MYTHS, WE GATHERED
A TEAM OF EXERCISE AND NUTRITION SCIENTISTS TO SET THE RECORD
STRAIGHT. BECAUSE IN HEALTH, THERE ARE NO ALTERNATIVE FACTS
 PREPARE TO
REPROGRAMME
YOUR GYM SESSION
INTELLIGENCE
 THE BRAINS
Bro Myth TRUST
MEET THE MEN WHO
N O PA I N , N O G A I N REALLY KNOW BETTER
Can you feel it, bruh? Thats
weakness leaving the body

That searing spasm through your
DR BRAD SCHOENFELD
spine isnt a sign your biceps are DIRECTOR OF HUMAN
swole. No eort, no gain is more PERFORMANCE LAB
AT LEHMAN COLLEGE
correct, says Professor Phillips.
Pain is not a prerequisite for growth.
Its after muscle damage subsides
that true growth occurs. Bulging
neck veins arent a good look, either. KEVIN TIPTON
PROFESSOR OF
SPORT, HEALTH AND
EXERCISE SCIENCE

Bro Hit ALEX HUTCHINSON

STRETCHING IS AUTHOR OF WHICH
COMES FIRST,
FOR THE WEAK CARDIO OR WEIGHTS?
WTF dude?
Ballet class is next door

Its a hit, at a stretch. Theres a lot of
evidence that static stretching results TONY GENTILCORE
in temporary loss of strength, likely CO-FOUNDER OF THE
CRESSEY SPORTS
related to neuromuscular signals, PERFORMANCE CENTRE
says Hutchinson. Shift to dynamic
stretching, moving through the range
of motion youll be using, but not
pushing to extremes. No need to
worry about skipping yoga, then. STUART PHILLIPS
PROFESSOR OF
KINESIOLOGY AT
MCMASTER UNI

Bro Myth Bro Myth

S T E A DY- S TAT E I S Eatings cheating
FOR CHICKS My fat-loss workout meal?
BIG MACROS
Cardio? Thats a type DR NICK KNIGHT ARE MORE Two scoops of BCAA, 125ml water, serve
of Spanish food, right? GP SPECIALISING
IN SPORTS AND IMPORTANT THAN
A FASTED LIFE
EXERCISE MEDICINE Theres no evidence to show that working
The link between cardio and
out fasted makes a lick of dierence to
catabolism is overplayed. Cardio
can attenuate gains, but it wont kill
your fat loss, says Phillips. To quote
them, says Phillips. Many studies arecent study on thermodynamics, The
show incorporating endurance and DDREW PRICE
CE strongest correlation of change in fat
NUTRITIONIST
O S FOR
resistance improves both tness and EVERYONE FROM TOP mass was ExEE [energy expenditure of
strength. Dont let the treadmill
ATHLETES TO CEOS
AND GLOBAL BRANDS the exercise]. In other words, hard work
have you running for the hills. begets bare gains, bare cupboards do not.

Bro Myth
Bro Hit
(PREVIOUS PAGE) PROP STYLIST: KERRY HUGHES

TRAIN ASS TO GRASS

BMI is BS Thighs past parallel. Knees out.
Wheres the box for my biceps measurement, doc? Drop it like its hot

Somewhere along the line, BMI escaped the doctors oce While full range-of-motion is
and got inside our heads. It doesnt take into account fat or ostensibly gainzy, going past the
muscle mass, says Tipton. Plus, BMI was always meant to point of no return will put your bum
be used on a population level, not an individual level. Bin it. on the bench, not the oor. Try as
you might, you may not have the
physical capability, says Gentilcore.

64 MENS HEALTH MENSHEALTH.CO.UK


Bro Myth
S QUAT S > C RU N C H E S
Sit-ups? Sit down!
Who needs core work when the squat
is the ultimate, bro-approved six-pack
chiseller? Turns out we all do. Just
because youre strong or have a big
squat or deadlift, that doesnt mean
you wont benefit, says Gentilcore.
It could be your hip flexors or back
muscles doing all the heavy lifting in
the first place, so factor in five minutes
of abs work at the end of every
session. We call that crunch time.
Bro Myth
M ACHINE S A R E
FOR NOOBS
If you need me, Ill be curling
in the squat rack
Its time to let the machines rise
again. Despite evidence to the
contrary, some continue to belittle
machine-based exercises as having
BROADEN THE no functional relevance, says
SPECTRUM OF YOUR Schoenfeld. Indeed, its a popular
WORKOUT TO SEE
MOUNTAINOUS GAINS bro-ism: free weights or no weights
at all. Truth is, machines can help
target individual muscles. Added
into a full-body routine, machines
are essential for micromanaging
your goals, instead of the entire gym.
THE TRUTH ABOUT BRO SCIENCE
Bro Hit
F RU I T M A K E S YO U FAT
Its even in the Bible, bruh!
Theres truth here, but its tempered
in common sense. Fructose makes
you fat, says Price. So it follows that
overconsumption of fruit will make
you fat. But to write o fruit
altogether is to do your body a
disservice. Liquid calories are easy
to overconsume, so cut back on juices
and eat more veg than fruit.
An apple a day will do you no harm,
but ve will keep your abs away.

Bro Hit
ENDURANCE ISNT
TRUE FITNESS
I train for total, all-over, complete,
functional tness. In my biceps

Fit means dierent things to
dierent people. To runners, its the
ability to run far and fast; to sumo
wrestlers, its the ability to eat 50
eggs for breakfast, says Hutchinson.
In sports science, its usually
cardiorespiratory tness how well
your heart and lungs are working.
But to gym goers, it means a lot more.
Theres no point having the heart
of a lion if your arms are too weak to
push out of a chair aged 60. No one
type of exercise will maximise your
overall tness. Variety is king.

Bro Hit
B E A M E AT H E A D
I think I might be an apex predator
Bros love meat, which is why theyre
so keen to resemble a cellophane-
wrapped length of sausages. But
theyre on to something. All meat is a
concentrated and high-value source
of protein, says Price. Other protein
sources come with excess calories
carbs in quinoa, fat in nuts and
also lack key aminos, says Price. In
other words, for complication-free
bulk, meat is the way to grow.
Bro Myth
Monday is chest day
And on the third day, he worked arms and back, and saw that it was good
Stop dissecting your body parts into separate days
like some sort of rippling Hannibal Lecter. The
majority of training should be either functional, ie
mixing compound with isolated exercises, or specic
and relevant to your sport, says Knight. Your body
doesnt work one muscle at a time in life, but rather as
one musculoskeletal beast exactly how your training
should be. Anyone for CrossFit?

MENSHEALTH.CO.UK MENS HEALTH 65

 Bro Hit
PROTEIN BARS ARE ONE
O F YO U R F I V E -A-DAY
Theyre like dessert for your gainz
Good news for your sugar cravings.
Sort of. If something is delicious its
usually too good to be true, says
NEVER TAKE ADVICE
Price. But a decent bar is a great
source of extra protein. Theyre best
employed as a treat, though. Down
too many and they become nothing
but gloried chocolate bars.
Bro Hit
Lift in the evening
Youre 110% stronger after 5pm
OK, more like 2% stronger. For the most part, circadian
rhythms dictate that your physical performance will
GYM RULE #134
be highest in the early evening (in the region of 6pm),
FROM A MAN IN says Hutchinson. Which also happens to be when your
A LOINCLOTH body temperature is highest. These variations are minor,
though, and dont really matter unless youre trying to
set records. Dont cancel date night, then.

Bro Myth
M A I N LI N E YOU R
I N STA GR A M S
The anabolic window, its closing.
My gains, theyre fading!

Emerging research shows that the
anabolic window of opportunity is
really more of an anabolic barn
door, says Schoenfeld. Muscle is
sensitised to protein intake for at least
24 hours post-workout. For best
results, take a pre-workout one hour
before training and consume protein
somewhere in the next eight hours.
Stick that in your shaker and drink it.

Bro Hit
MO PROTEIN,
MO MUSCLES
Whey powder actually makes
great seasoning for chicken

The body has a nite ability to turn
protein to muscle, but a little extra is
no bad thing. A surplus does several
things, says Price. It helps slow
the breakdown of existing muscle
tissue, supplies essential fats, vits
and minerals and keeps you full. Bro Myth Bro Myth
TESTOSTERONE H A I L T O T H E FA I L
= MUSCLE The Rock trains with a toilet in
Bro Myth I can feel it in my balls, man
ITS THE FINAL REP
the squat rack. I wear a nappy

T H AT C OU N T S
Beware any workout promising End each session dribbling into the
If Arnie says it, I do it
testosterone boosts. Hormone matt? Wipe your mouth. Theres

levels dont predict how eectively little evidence that training to all-out
The nal rep may squeeze a little
people gain muscle or strength failure is necessary to maximise
more water from the dishrag, but
following weight training, says gains, says Schoenfeld. Moreover,
most of the waters gone, says
Hutchinson. Our understanding of consistently training to failure may
Phillips. For best results work to 8/10
the role of various hormones is very lead to long-term muscle damage.
of total eort at all times. Despite
limited, and the cartoon version of Take each set to within a rep or two
what you may have heard from
muscle > endogenous testosterone > of failure instead. That way youll
Spinal Tap, nobody can go to 11.
muscle is oversimplied. leave with a pump and your dignity.
Just dont tell that T-riddled roid
bro itll only needle him.

66 MENS HEALTH MENSHEALTH.CO.UK

 THE TRUTH ABOUT BRO SCIENCE

Bro Hit Bro Myth

Its all about the kcal NO CARBS
Youve gotta hit 1000kcal before breakfast. BEFORE MARBS
Dont you know that white potatoes
are just a Big Food conspiracy?
The research is clear: calories are the primary driver of weight

change, says Price. Macro balance can control what you gain or Dont be a tater hater. Theres no evil
lose, especially if training and/or dieting hard. But ultimately, insulin fairy that waves her wand to
eat enough to grow, or cut enough to lose fat. Its that simple. turn on fat-storage mechanisms,
says Schoenfeld. Fat loss is based on
energy balance; if you reduce kcal
Bro Myth below expenditures, youll lose fat.
R E SPECT THE BROW N In other words, a sprint session is the
R I C E WAT E R S H E D perfect seasoning for a bag of chips.
Did cavemen eat carbs right
before bed? I think not

A landmark paper in Obesity found
night carbers lost more weight than
those who kept them to the day, says
Price. Not only is this great news
for your local Italian restaurant, a
carbonara after eight could toss the
weight-gain myth for good. Another
study found high-GI dinners help
increase night-time metabolism,
too. Careful though; while delicious,
a pizza before bed wont quite cut it.

Bro Myth
BIG MUSCLES ARE
STRONG MUSCLES
Shirtsleeves are for big
girls blouses

Alright, bigger muscles technically
have a higher propensity for strength,
but more often than not, youre just
building the fluid between the fibres.
In most cases there is actually
a rather poor relationship between
muscle size and strength, says
Phillips. Strength is much more
neurological than anything else.
Which is to say: no brain, no gain.
Bro Myth
Go hard or go home
Bro Myth Your mum called. She wants her workout back
B C A A S = H O LY WAT E R
SWOLLEN YOUTH?
Hand me my branched chains, bro Iron pumpers might not know it, but gentle recovery is
MAKE BAD GYM
HABITS A THING OF double-timing protein to your muscles. Low-impact
Aminos? Oh no. While every Tom, TRAINING PAST
days between big sessions restore muscle glycogen and
Dick and Arnie will likely chase
those curls with a glug of BCAAs
repair traumatised muscles, says Knight. Training hard
leucine, isoleucine and valine
is useless if the delivery of macros is slow. Increase blood
all thats growing is their bills. ow via low-intensity exercise to expedite the process.
BCAAs are at the weaker end Go slow then come back while the gym bros moan about
of the evidence spectrum, says their DOMS. They cant be right all the time, after all.
Price. Stick to shakes.

MENSHEALTH.CO.UK MENS HEALTH 67

Taking
Back
Control
Over 50 years since the pill triggered a seismic social
revolution, a range of men-only contraceptives look
set to start a new chapter in the sexual narrative.
But with STIs on the rise, are we in danger of getting
over-excited? MH finds out if a new range of pills
and needles can change the habit of a generation
Words by Tom Ward Photography by Sun Lee
YOU COULD SOON BE
PEGGED WITH A SHARP
RESPONSIBILITY
In1967,
six years after its FDA approval, the contraceptive pill made
history when it was featured on the cover of Time magazine
a nod to its soon-to-be profound impact. Along the way,
it changed the conversation around what we do with both
our bodies and others, sparking conservative outcry over
the impact of consequence-free encounters in the process.
Fifty years on, in a world of right-swipes and nude TV
dating shows, the pill is arguably of even more importance
than the smartphone in your pocket. And while reactionary
attitudes towards sex have largely dissipated, an inequality
remains: that for decades it is women who have shouldered
the responsibility of taking these pills and dealing with
a roster of mood and body-altering side eects. Now,
with a new range of male-centric contraceptives racing
for approval, youll soon be invited to share the burden.
The products are as varied as they are innovative, from
non-hormonal contraceptives to a pill targeting sperms
ability to swim and the clean sheets pill, which inhibits
ejaculation. The front-runner, currently undergoing human State Of Play
trials, is Vasalgel, aiming to block the ow of sperm. Love without a glove?
Whichever reaches your GP rst, a new sexual revolution The latest STI stats*
is afoot, bringing greater equality to your marriage or Friday might make you think
night encounters. But with gonorrhoea rates up 11% year- again. There were
on-year, will a reliable male pill see us jettison condoms and 435,000 diagnoses
suer through an even sharper rise in STIs? Could it form made in 2015, which
a free pass for promiscuity or, by restricting our prowess, break down as per the
might our fragile sense of virility be irreparably maligned? percentages below.
To get under the covers of what male contraceptives could Its a solid argument
mean for you, we assembled a panel willing to bare all. for playing safe
CHLAMYDIA

46%
the doctor injects this tube with gel GENITAL WARTS

DR LINDA BRENT
EXECUTIVE DIRECTOR
instead of cutting it. As well as being less
wince-worthy, we also expect fewer of the
complications associated with vasectomy,
16%
OF THE PARSEMUS
FOUNDATION including painful inammation. Best of GONORRHOEA
all, itll be entirely reversible.

The Medical Pioneer We know that having an injection into

Originally specialising in neutering
pets, medical research group the
Parsemus Foundation has expanded its
remit to make your business theirs via
the Vasalgel injection. Here, director
Dr Linda Brent talks us through the
sharp end of contraceptive innovation
Our product is based on an elastic-like
polymer hydrogel that is injected into
the vas deferens (the tube your little
swimmers travel through) to block
sperm. The procedure involves making
an incision in the skin to provide access
and is similar to a vasectomy, except
your most sensitive parts may never be
9%
your rst choice of contraception and, NON-SPECIFIC INFECTIONS
although were prioritising aordability,
an injection will cost more than a box
of condoms. But, the fact that it remains
10%
eective for years and isnt prone to failure
OTHER STIS
or user error makes it superior to condoms,
which are far from 100% eective
(remember that episode of Friends?). 19%
The best news is that a single injection
should be eective for 10 years, meaning *Public Health England: Sexually
that follow-up appointments will be few Transmitted Infections And Chlamydia
and far between. In fact, if youre turning Screening In 2015. Incidence rates per
to this as a family man in middle age, four total number of people diagnosed
or ve injections should see you through
unless youre planning on doing a
Jagger, in which case, all power to you.

70 MENS HEALTH S CO U

DRR JULIAN BAGGINI
BRRITISH AUTHOR,
PHILOSOPHER
PH
AND JOURNALIST
AN
Modern Philosopher
As a patron of the British Humanist
Association and author of Welcome to
Everytown: A Journey into the English
Mind, Dr Julian Baggini has spent
more time contemplating modern
manhood than most. Here, with male
contraceptives on the horizon, he
ponders the meaning of it all
It will not be mind-blowing
ARE WE READY TO BURST for me to tell you that
THE BUBBLE OF THE
sex is complex. Intimate
PILLS HEGEMONY?
relationships bring out the
best and worst in us, involving as they do
dynamics of trust, power and selshness.
And by providing such a seismic upheaval
to existing relationships, a new male
contraceptive has the potential to unsettle
DAISY BUCHANAN
FEMINIST, GUARDIAN
COLUMNIST AND
TEDx TALKER
Reformed Party Girl
Raised as a strict Catholic, journalist
Daisy Buchanan grew up fearing
pregnancy like the Kardashians
fear wi blackspots. Praised for
her insightful writing about sex
and womens issues, she oers
an insiders perspective on what
acontraceptive revolution means
foryour nearest and dearest
At school I was obsessed with birth
control. Babies not STIs were the
focus of my health education. Ive been
on the pill, or variations of the pill,
since I was 16. In a way, Id be delighted
to stop pumping my body full of
hormones and let my husband have
a go. In another way, I know that years
of irrational pregnancy anxiety have
made me a contraceptive control freak.
Letting a man take over feels a bit
like buying a brand new Beemer and
handing the keys to Lindsay Lohan.
But while todays male has grown
up with the idea that their contraceptive
responsibility is limited, the arrival of
S CO U
Taking Back Control
this delicate balance for the worse.
Men are ego-driven and the transfer
of power to them may well make taking
a contraceptive a turn-on something
lacking with vasectomy, which is often
perceived as a loss of virility. Because an
injection is not permanent, however, the
sense of being in control could increase
the mans sense of his own power more
than the loss of fecundity decreases it.
Indeed, this ego boost might prove
to be too strong, and its not dicult
to imagine that men who use a male
contraceptive product will think that
they deserve rewarding in the bedroom,
heightening the sometimes dangerous
sense of male entitlement to sex.
Ironically, male contraception has the
dangerous ability to put even more
power in the hands of men something
that we could all do without.
male contraception would make life very
dierent for the teenage boy of tomorrow.
I suspect that there would be a bit of role
reversal, and the pressure to have as much
sex with as many people as possible will
be replaced with more cautious courtship.
On the other hand, I think women will
take a not my circus, not my monkeys
approach to the whole thing and become
more promiscuous and experimental
once theyre free from the outdated idea
that being on contraception is shameful.
However, male contraception might
just mean that men suer as we have
done. While I wouldnt wish bloating
and mood swings on anyone, a tiny part
of me would like the boys to know what
weve been putting up with for years for
the sake of their sex lives. Ultimately, I
think any new form of male contraception
would be a good thing, but wouldnt
make much dierence in terms of STI
rates. Women will undoubtedly remain
cautious. Itd be impossible to tell if
a man was really using contraception,
so women would insist on a condom too
just to be sure. Sad but true.
Daisy Buchanans new book How to
Be a Grown-Up is out now
MENS HEALTH 71
Sharing the burden of
contraception will only be
a good thing for couples
TARA SUCHAK
SEXUAL HEALTH
CLINICIAN AT
56 DEAN STREET
Sexual First Aider
Based in the heart of Soho at walk-in
STI clinic 56 Dean Street, Tara Suchak
works on the frontline of infection.
Here, she explains why experimenting
with new contraception is unlikely
to aect clocking o time
Everyday, clinics such as ours across
the UK deal with a cohort of young men
with multiple casual female partners who
dont use condoms but also dont wish to
become fathers. If the fear of fatherhood
is taken away with male contraceptives,
its easy to argue that these men will
stop using condoms and as a result,
well see skyrocketing STI levels, but
LAURA BATES
FEMINIST WRITER
AND FOUNDER OF
EVERYDAY SEXISM
Equality Campaigner
As the driving force behind Everyday
Sexism an online project slamming
inequality and promoting gender
parity and the book of the same
name, Laura Bates leads the call for
a shared contraceptive responsibility
that doesnt bust your balls
The image of the lazy man who would
forget to take his pill clashes with
another tired trope: that of the carefree
young bachelor whos terried of being
tied down by an unwanted pregnancy.
The idea that all men would react to
this new option in the same way is as
unhelpful as the notion that all women
have the same attitude toward casual
sex. Plus, a recent study found that over
72 MENS HEALTH
this is unlikely to be the case.
In my opinion, the men opting for
Vasalgel or similar treatments are likely
to be the ones in stable relationships,
because it requires both a lot of planning
in the form of organising a trip to the
doctors, and commitment due to the cost
and minor surgery involved. As such, men
seeking casual encounters are unlikely
to go through the eort, and will stick
with condoms instead, meaning a rise
in STIs is unlikely among single men and
should remain the same among those
in established relationships.
In fact, new contraceptives like these
are likely to be of more use in developing
countries where surgical and sterile
equipment for vasectomies is harder to
come by. Will it aect the man on the
street? I wouldnt worry about it just yet.
half of men would be willing to use a form
of male contraception, so it should not be
written o as a non-starter before weve
even had the chance to put it to use.
Sharing the burden of contraception
will only be a good thing for couples in
heterosexual relationships. Given the side
eects many women suer from various
forms of birth control (from mood swings
to nausea to depression), the option of
a non-hormonal male alternative should
be cause for celebration.
For those seeking casual encounters,
its harder to predict the impact. While the
responsibility of contraception would be
more evenly split, the burden of carrying
a child remains with women, who will
still pay the greater price for slip-ups.
Many women will understandably prefer
to stay in control of contraception for this
reason, although it is high time that men
shared some of the responsibility.
Just A Little Prick
A new vasectomy alternative
is set to drastically alter
your sex life. With human
trials looking promising,
we put your big questions
to Vasalgels representatives
so you dont have to
What is it?
A reversible injection
to block sperm.
When can I get it?
If trials continue successfully
the best guess is early next
year, so get in line.
How much will it cost?
According to a rep, Were
committed to making it
aordable and well work to
get it covered by insurance.
Do I need to see a specialist?
No, a single visit to your local
GP and a quick procedure
under local anaesthetic will
cover you for 10 years.
How long will it take?
Between 12 and 20 minutes.
How much will it hurt?
Post-procedure discomfort
is said to be minor, brief
and easily managed with
pain medication.
Is it eective?
Initial trials in rabbits
saw it was 99% eective
after 29 days.
Will there be side eects?
Its non-hormonal, and
reversible, so no need to
worry about moobs.
How soon will I be
back in action?
A study on rhesus monkeys
saw them socialising with
the female species less
than a week later.
PROP STYLIST: JAMES FENLON
GUTTER CREDIT
MENSHEALTH.CO.UK
 Taking Back Control

JOE EVANS
HAPPILY MARRIED
45-YEAR-OLD
FATHER OF TWO

Head Of The Family

Author and journalist Joe Evans
[not his real name] has mixed feelings
about a multi-year male contraceptive,
and acknowledges that its impact will
vary between single men on the prowl
and those looking to slow down. As a
45-year-old married father, his feet
are placed rmly in the latter camp
At this point in my life, having a gel
injected into my vas deferens (words it
hurts even to type) would be a conscious
act of birth control, as opposed to an
invitation to abandon a monogamous
relationship in favour of wild promiscuity.
The likelihood that Vasalgel will be
reversible makes it a more appealing
prospect than being surgically neutered,
while voluntarily getting my tubes
bunged up with polymer would also
be a clear statement that I was taking
responsibility. It would also bestow on
me the same power as my
THE NEXT PHASE OF THE
wife in deciding whether or
SEXUAL REVOLUTION
not to add to our family.
IS ABOUT TO TAKE OFF
However, my feelings
are mixed because had life turned out
dierently, I might now be the father to
four children rather than two. The eldest
would be in their twenties and the second
would be nine. On the rst occasion,
there was agreement that a termination
was the only sensible option; me and
my girlfriend were young, immature
university students. The second time,
however, was dierent. Although
unplanned, I was with a woman I thought
Id stay with, and she made the decision.
The experience proved to be wounding for
both of us, and fatal for the relationship.
I wouldnt for a second change how
things turned out. I have a beautiful,
loving wife and two kids I adore, rather
than very probably being on my own,
paying child support and struggling
with the guilt of living separately from
my children. But this doesnt change
the fact that nearly 10 years ago, I would
have liked an equal say. I didnt have any
rights about becoming a father or about
not, as it transpired. Vasalgel might have
protected me us from that.

S CO U MENS HEALTH 73
QUIET THE DIN OF
MODERN LIFE, WITHOUT
GETTING LEFT BEHIND

S S CO U
 For Busy
e
Mn
WORDS BY TOM WARD & DAN MASOLIVER PHOTOGRAPHY BY ROWAN FEE

Theres more to the overindulged mindfulness trend

than learning to place your feet behind your ears
or spending a week humming in a Chelsea pagoda.
To help you recalibrate your inner calm, this is
our more practical guide to taming the tumult of
modern life. Heads up, were going into the zone
GUTTER CREDIT

MENSHEALTH.CO.UK MENS HEALTH 75

Its ocial: capturing a minute to refocus your thoughts
is a billion pound industry, with apps, apparel, dharma-
themed yoga classes and even a Buddha-inspired diet
all promising to help you reclaim some headspace. East
has met west in a restorative and highly lucrative group
meditation session with the whale music on full volume.
At its core, learning to harness your minds focus is a
simple albeit elusive promise. But at some point since the
enlightened one shued out from under his pipal tree
and millennial entrepreneurs acquired a fashionable taste
for zen, our approach has somewhat missed the point.
True mindfulness isnt a one-minute reprieve between
episodes of Game of Thrones. Nor is it about meditative
eating, as some Instagram gurus breathlessly maintain.
Whats more, legit mindfulness is not something that
can ever truly be attained (presumably a fact thats not
lost on companies cashing in). Instead, becoming more
accepting and ready to deal with whatever life throws at
you will always remain an edifying work in progress.
So where does a busy, cynical man with a thirst for
repose start? To set you on the right, bullshit-free path,
weve dispensed with quick bucks and quackery to craft
a beginners guide to using those quiet moments to your
advantage. This is no express lane to enlightenment.
Rather, its the rst step on the fast track to a better you.
Surely thats something worth mulling over?

Zenn Masster Fleexi

xible Offcee Houurs

Work Like A
Head Boy
Andy Puddicombe is a former
(Downward
Facing) Dog
Buddhist monk and co-founder
Monks tend to be supple and
of meditation app Headspace.
are rarely spotted slouched
In addition to helping 11 million
behind a desk. A correlation?
users take it that bit easier every
David Kam, yogi at Move Your
day, he also enlisted mindfulness
Frame, thinks so. Work through
to combat and defeat cancer.
his stretches, holding for 30
Meet your new zen master
seconds before switching sides.

Pig
geon
n on a chair
Too release
e e se the tension
h ps and lower
in your hip

HEADSPACE.COM | STEEL BANGLEZ MONEY IS OUT NOW @STEELBANGLEZ | ADDITIONAL PHOTOGRAPHY: DAN MATTHEWS, GETTY | FOOD STYLIST:
back withoout leaving your

GET ON BOARD WITH
MEDITATION TO SEND
YOUR MOOD SOARING
LUCY-RUTH HATHAWAY | PORTRAIT OF ANDY PUDDICOMBE BY BARRY J HOLMES | ILLUSTRATIONS: BEN MOUNSEY | CLOCK 95 NEWGATE CLOCKS
l e your right
seat, place
ankle on toop of your left
k
knee andd ppoint your toes
outward. ToT fully engage
h iliotibi
the l b al band, place
your hands either side of
your chairr and fold your
body forw
forward. Ohmmm
optional but not advised.

Before I became a monk I was
studying sports science and
working as a PT. One day
I was at a rugby club when
a car crashed into the crowd.
It really shook me up. I realised
I wasnt at peace with myself,
so, aged 22, I quit my degree
and joined a monastery.
I studied the Burmese
tradition for ve years, then
Tibetan for another ve,
practising meditation and
mindfulness for hours every
day. After 10 years, I returned
to the UK and developed
Headspace. Amazingly, we
gained seven million users in
our rst 18 months. More than
half are men. Guys dont want
to admit vulnerability. But
meditation is private and it
neednt take up your day. Just
ve minutes is a good start.
Were often so focused on
a destination, were not aware
of the journey. But it only takes
something like losing your job
to understand that youre not
as in control as you think. One
common misunderstanding is
that by being in the moment,
you cant have aspirations.
The idea is to be present,
but with a direction.
A lot of people say exercise
is their meditation. But
what happens when you get
injured? You cant always drop op
everything and go for a run.
But you can access the calm
you develop from meditation
I understand why people
are put o. I was literally the
guy who wore a purple skirt
and burned incense. A lot of
people assume that monks a
enlightened. Am I enlightene ed?
Im working on it.
Cactus in the
kitchen
staff k
Relieve
l your Tech Neck
during g yyour tea break. As
the ketttle boils, place your
back
b c to the wall and hold
your rigght arm up, making
a right a
g angle. Gently turn
e your heaad the other way,
andd hhold.
ld Best not try this
during the one oclock
microwave stampede.
Prayerr att your desk
Open up your upper back
n. to counteractt the office
slouch. In youur seat, bring
h d bbehind you,
your hands
pressing togeether your
l
palms. Draw yyour elbows
down and bacck, and slowly
are tuck your chin. Pass off
anyy awkward d looks by
d thhe broken
pretending
p
photocopier
p has finally
sent you overr the edge.

76 MENS HEALTH MENSHEALTH.CO.UK


Heead Baanggerrs
Mindfulness
Jukebox
If mumbling expletives to a
crowded train is your morning
mantra, hip-hop artist Steel
Banglez can help you build
your very own zen den.
Nass Youre Da Man
A blissful track with a hypnotising
string melody to block out anything
standing in the way of your progress.
Key Lyric: It was clear why
the struggle was so painful /
Metamorphosis, this is what
I changed to
A Tri
Tribe Called
d Qu
uest
Electric Relaxation
This is classic hip-hop promoting
positive thinking and celebrating
taking it easy whether or not you
have a beautiful girl by your side.
Key Lyric: They know the abstract
is really soul on ice / The character
is of men, never ever of mice
Ed Sheeeran
n & Willey
y You
This track meditates on past
troubles. A true mind stimulator.
Key Lyric: These thoughts could
be clear and they can seem vivid /
The goals I reach are not near
ones, theyre further than limits
Just four 30-minute
mindful sessions
a week are enough
to enhance memory,
your visuospatial
awareness, verbal
uency and your
attention span
MENSHEALTH.CO.UK
Sweeet Releaaf
Good Nature
Spending 90 minutes in nature improves mental
health by reducing your focus on negative thoughtss
Nuttrittioonaal Onenesss
The Zero
Stress
Sandwich
You dont need a beach
to escape. With deadlines
looming and your annual
holiday distant, these tips
for an in-oce sojourn
courtesy of Dr Michael
Sinclair, co-author of
Mindfulness For Busy People
will help you recharge
far faster than nding
an empty boardroom to
hyperventilate in. Best of all,
theres no packing required.
Steep
ep 1
Take Note
Forget about all the spiritual
mumbo jumbo, mindfulness is
all about noticing stuff. You
can do it with anything, says
Sinclair. You can eat a sandwich
mindfully. You dont have to
spend four hours contemplating
it, though just think about
the weight of it in your hands,
your bodys impulse to take
a bite out of it, the flavours in
your mouth. Its about doing
something you were going to
do anyway, but making sure
youre doing it purposefully.
Zen For Busy Men
Coooll Runnings
Marvellous
Medicine
To summon the focus to take on
Wolverine, Hugh Jackman begins
each day with an icy shower. And
who are we to argue? A Finnish
study found cold water exposure
relieves tension. Were not saying
jump in a lake, but a cold blast
rst thing should do th
the job.
01\ D
Dont delay
A cold
co d shower
s t th
isnt the warmest
welcome, but the
l
longer r you think
about
bout it the more
resistaance youll
come upp against.
g
02\ Start slow
Not ready to go
the full Mr Freeze?
Work up to it with
a few minutes of
tepid water, then
dial down to ball-
achingly cold.
03\ Hold it for as
long as you can
Three minutes is a
good start. Get out
and feel the focus wash
over you. Congrats,
the day is yours.
Steep
ep 2
Focus on the task
By noticing the sensation of
your Pret baguette, your mind
Steep
ep 3
has entered the mindfulness Make your move
Gaining perspective makes us
zone. Now comes the tricky bit:
noticing your thoughts. If youre more effective in all areas, says
stressed about a deadline; Sinclair. You now have a clarity
that allows you either to push
when that thought enters your
the thought away, or improve
mind, acknowledge it, says
Sinclair. Imagine sitting on a it. Now, bin that sandwich
river bank, placing that thought wrapper and stroll back to
on a leaf and letting it float by. your desk with the knowledge
that all misery is fleeting and
ham baguettes are profound.
MENS HEALTH 77
 Cloock Off Earlyy

Peace Corp

TAKE THE STRESS

OUT OF LUNCHTIME

Splaash Laanddingg METHOD

01 Start by boiling the
Food For FIERY SALMON AND
sweet potatoes until soft.
Season the salmon, then
Thought CHIVE FISHCAKES
Sweet potato, 150g,
place skin-side down on
a baking sheet in a 200C
oven for 12 minutes.
Intermittent fasting may be peeled and cubed
02 Afterwards, break
a cornerstone of zen, but its Salmon llets, 2 the salmon up into small
hard to maintain your cool Red onion, , nely pieces in a large bowl.
on an empty stomach. This chopped Add the sweet potato, red
onion, chilli, walnuts and our
g in y dfulness
focus-sharpening recipe by A red chilli, nely
chives. Add seasoning, olli n
nutritionist Egzona Makolli Enr min
aces
chopped
been
then mix it all together.
k p l
e has
(maknutrition.co.uk) is r
Ground walnuts, 40g 03 Divide the mixture wo m
a m e
progr to improv %
loaded with cognitive curatives into four balls then pat
Chives, handful,
from alertness-enhancing down into flat circles. Heat
o v e n b 0
y 2
omega compounds to clarity-
nely chopped some oil in a frying pan pr uality in by 19%
e p q
Olive oil, 1tbsp over a low heat and cook sle pa
promoting Bvitamins and
educe
and r
Kale, 200g for three minutes per side.
Alzheimers-ghting walnuts. 04 Steam the kale along
Broccoli, whole head,
The best way to access your with the broccoli for six
cut into orets minutes, then plate up
own ocean of calm? That
with the fishcakes and
would be to dive right in.
reel in fresh focus.

Braainn Traainn B
A

Deathly A

Focus
Sweating it out with a pair
of dumbbells has long
been proven to enhance
concentration, but nothing
quite promotes complete
focus like the fear of an early
grave. This death-defying
strongman circuit from Tim
Walker of Evolution of Man
Fitness melds brutal full-
body conditioning with Dalai
Lama-like attentiveness.
Survive three rounds with
a 60-second rest and feel
the zen wash over you.
Its time to focus or die.
B
ROPE
PE CLIM
CLIMB
MB
MB
5 REP
REPS,, 15SSEC REEST
Grab hold of the rope
at around eye level and
pull (A), letting your legs
dangle. Force your hands
to take the strain, working
one over the other until
you reach the top of the
rope length (B). Your
arms and upper back will
thank you, just so long as
you dont look down.
B
SANDBAG
AG PRESS
10 REPSS, 155SECC REST
Grab a sandbag and lift
as you would for a regular
clean, keeping your back
straight as you drive
through your heels and
explode up (A). Bring
the bag into your chest,
keeping your core tight,
and lean back slightly as
you drive it overhead (B).
A
B
A
WAITERS WALK TTYRE SLAM
50M,
M, 155SEEC RESST 15 REPSS, 155SECC REST
Hoist a kettlebell Standing with your toes
overhead, keeping your facing the tyre, hinge at
elbow locked, core solid the waist and insert your
and posture perfect (A). hands under the rim.
Take a breath, then walk Rocking back on your
up and down the gym heels, drive through your
floor until youve covered thighs as you stand up,
50m (B). Switch arms and gripping the tyre to pull
go again, focusing on it up (A) then shoving it
keeping the kettlebell forward to flip it over (B).
over your skull, not in it.

78 MENS HEALTH MENSHEALTH.CO.UK

 Zen For Busy Men
Speeed Conntrrol Minnd Tooniic

Fast Times Head Of

Our modern environments
Steam
aict our brains with sensory
overload. But a feedback fast Zennocide Becoming zen neednt be a dry
pursuit. As the late Buddhist
can help slow things down.
boozer and meditation master
Chogyam Trungpa Rinpoche
once said: Drink enough just
to relax and help your ego go

Lig
gh Fastiing
ght g
Russell Simmons Vss Buddha to sleep. Based on Rinpoches
principles, this guide will
Squinting at screens can trigger One is Queens-born co-founder of Def Jam Recordings and notable
visual impairment in 90% of us, mindfulness enthusiast Russell Simmons. The other is Buddha. Each has help you deate from the day,
reports Calgary Uni. Reduce the a reputation as a leading holistic guru. Both are big in the game. Both while staying sharp enough to
demands on your visual cortex remember it come morning.
by taking 30 minutes to listen to claim to be woke. But who is more mindful? The men of zen face o.
a podcast with your eyes closed.
FOLLOWERS
4.58m on Twitter 488 million devotees worldwide
ALIASES
@UncleRUSH One who is awake
ORIGIN STORY 01\\ Know your intention
Sou
und Fastin
und ng
The constant noise of everyday Sold drugs on the streets of Left privileged upbringing after A session in the local should have
life keeps our nervous systems in clear goals. Set an aim for the night
New York before co-founding awareness of suffering made are you drinking to shake off
chronic overdrive. For 10 minutes Def Jam Recordings in 1984 him ponder the meaning of life
a day, focus on the sound and a bad day? Celebrate a deal?
sensation of your breathing, rather TEACHINGS and stick to it. The table diagonally
than the incessant din around you. across from the bar is best for
Visits prisons to teach Spent 45 years travelling around maintaining the required focus.
transcendental meditation and India preaching mindfulness too
runs yoga studio Tantris in LA nobles and murderers alike
AMAZON BOOK CHART RANKING
#292,055 with Success #222,213 with Buddhas Diet:
Work Fastiing
g Through Stillness: The Ancient Art of Losing Weight
Work stress leads 440,000 people Meditation Made Simple Without Losing Your Mind
to complications from anxiety to 02\\ Be a connoisseur
heart disease a year. Visit Selfridges PERSONAL WEALTH Focus on the flavours of your drink
Silence Room: it offers an escape instead of necking it. Daffys
from the chaos, making you leave An estimated Practised austerity so strictly Premium Gin (36 waitrose.com)
phones and laptops at the door. 280 million he once nearly starved to death th packs in eight botanicals, from
KEY QUOTE Lebanese mint to juniper and
coriander more than enough to
I dont believe that whats on To enjoy good health, one must keep mind and tongue focused.
the outside is the cause of first control ones own mind. If
stress. The cause of stress a man can control his mind he can
is on the inside. A calm mind find the way to enlightenment,
can go through all sorts of and all wisdom and virtue will
Our minds wander things and be happy naturally come to him
47% of the time, SIGNATURE YOGA STYLE
and its making us 03\\ Pause
Jivamukti, a form of yoga that More of a meditation guy, once A glass of water after each drink
unhappy. Focusing places emphasis on devotion spending 49 days contemplating somewhat dilutes the fun. Instead,
on every task even to causes like veganism as well life under a pipal tree before take a few minutes to appreciate
as physical meditation achieving enlightenment your friends and surroundings
the ones you hate as you remind yourself that all
is proven to leave AWARDS of your troubles are temporary.
you feeling happier Even the queue at the bar.
Variety magazines The Gautama Buddha
than even the Philanthropist of the International Peace Award was
best daydream Year 2016, no less established in 2002 in his honour

MHS ZENN-O--METER VERDICT

Theres no denying that Simmons business

savvy, philanthropy and commitment to 04\\ Call it a night
Half-remembered Snapchats wont
improving himself and others is impressive, contribute to a tranquil morning
but by virtue of being the mindfulness OG, after. Know when the nights
winding down. Your head and your
Buddha himself owns the moment morning plans will benefit.

MENSHEALTH.CO.UK MENS HEALTH 79

SNOW
LIMITS
01\ Travelling at
speeds over 40mph,
competitors navigate
neck-breaking bumps
and flying jumps
on an unforgiving
track of solid ice
 BLADES
OF GLORY
As competitive sports go, ice cross downhill is
higher on risk than it is reward. With scant prize
money at stake, athletes are motivated solely by
jeopardy, rivalry and adrenaline. MH travelled to
Finland to meet the men with ice in their hearts
WORDS BY DAN MASOLIVER - PHOTOGRAPHY BY RED BULL & RICHIE HOPSON
 02

Five-second warning. The race ocials

words ring out over the tannoy and a veil
of silence descends upon the snow-dusted
hillside. Under a cold night sky, the
10,000 men, women and children pressed
up against the barriers lining the track
stand in statuesque stillness. Tonight,
ve seconds feels an eternity. Time,
much like everything in this inhospitable
Scandinavian snowscape, appears frozen.
A horn sounds. At the top of the hill
the mechanical gates jerk open and the
crowd erupts into clamorous excitement.
Four men burst out of the gates. The
razor-sharp blades on their skates
scrape through the acutely angled ice as
the competitors propel forward before
adopting a tight tuck position, bracing
for impact as they y into the rst corner.
Between these men, the nish line
and ultimate glory lie 630m of steeply
descending, viciously undulating and
dangerously unpredictable ice. Thats not
THE
to mention each other only two of the
four who started will progress to the next
round, and all will put their bodies on the
line in pursuit of victory. As the cold air
TRAINING
07
rushes past their face, each rider repeats conception, it has become one of the most
03
a mantra in his head: Follow the racing physically demanding disciplines on the
line, hold position, get out in front, and winter sports schedule.
make it to the end of the night. Get stuck As with Formula 1, the skaters amass
in the pack all ailing arms, overlapping points over the course of the season
skates and clashing shoulders and based on their nishing position at each
youre as likely to be climbing into the event. Unlike Formula 1, however, all
back of an ambulance as onto a podium. it takes is one crack in the ice or a shove
from an o-balance opponent before you
COLD MOUNTAIN nd yourself sliding out of the race face-
For the 64 athletes assembled here in rst. Tonights meeting is just the second
the frostbitten hills outside the Finnish of four Red Bull-sponsored events in
town of Jyvskyl, the risk is one they are a nine-date season, but already the
happy to take in pursuit of victory in this bruises are showing. It can all go wrong
idiosyncratic sport. The brainchild of in a heartbeat, says Reed Whiting,
an evidently highly stimulated Red Bull a 37-year-old veteran of the sport now
employee, ice cross downhill is a unique turned TV commentator. Especially on
and thrilling contest in which four skaters tracks with dangerous features. Which,
mostly professionals race down an icy thinking about it, is nearly all of them.
track complete with bumps, jumps and Whiting gestures up the serpentine
inevitable crashes. Fifteen years after its track towards the so-called rock drop
a sheer 2m wall of ice over which racing
athletes will later careen at speeds
approaching 50mph. During a practice
run, you can see a big jump coming and
GUTTER CREDIT

82 MENS HEALTH
 07 BLADES OF GLORY
04

Its adrenaline zen:

you have to give your
complete focus or you
know it will end badly
prepare for it. But when youre racing
three other guys and the group is tightly
bunched, you can easily be racing blind.
Hit something like this and youre in the
air for seconds at a time and landing on
just eight inches of steel. It ramps up the
adrenaline, thats for sure.
This potent danger is precisely what
has enticed the swathes of spectators into
the freezing Finnish night. But it also
represents a signicant appeal for the
competitors themselves. As a kid growing
up in Austria I remember looking out of
the car window and imagining skating
down the hills, says Marco Dallago,
aformer world champion and rm crowd
favourite. Now, when I race, I have the
time of my life. Racing is pure it feels like
meditation, but with action. Its adrenaline
zen: you have to give your complete focus
or you know it will end badly.
Here on Jyvskyls natural ice track
the opportunities for injury are myriad.

GROUND 06
SUB-ZERO
02\ Heavy log
lifts develop the
05
stability essential
for staying upright
on uneven surfaces
03\ With an increase
in the number of
professionals taking
part, high-tech
training tools are
becoming the norm
04\ Developing core
and leg strength is
vital for holding your
own in race contact
05\ Athletes utilise
stationary bikes to
keep their muscles
warm between races
06\ Heavy sled pulls
build the explosive
power needed to fly
out of the start gates
THE
RACE

DOWNHILL
BATTLE
07\ Taking the lead
into the first corner
buffers you from the
rough-and-tumble
of the chasing pack
08\ With crashes and
collisions a sure bet,
comebacks are a
common occurrence,
making for a thrilling
spectator sport

07
07

BLADES OF GLORY

Most ice cross tracks are articially

created, but here in the remote heartland
of central Finland where average winter
temperatures hover around -10C the
ice requires no human intervention.
Thousands of The result is one of the most challenging
courses on the circuit. Its covered with
little humps and thousands of little humps and bumps,
says Dallago who, like most of the guys on
bumps make it the tour, transitioned from professional
ice hockey. It makes it insanely dicult
insanely difcult to stay on your line, never mind on your

to stay on your feet. This is as tough as it gets.

line, never mind FIRE AND ICE

The technical prociency, physical prep
on your feet and race-craft required to excel in ice
cross have few equals in the sporting
world. The Red Bull Crashed Ice series
may have started as a one-o exhibition,
but as the edgling sport continues to
grow, its creators may have inadvertently
inspired the evolution of some of the
most complete athletes in the world.
Tonight, 26-year-old former ice
hockey player Cameron Naasz leads the
pack. As the reigning world champion,
the American is naturally one of the
favourites and has been credited with
dramatically raising the bar for the sports
athletic standards. Sponsorship money
is sparse, prize money non-existent,
yet Naasz dedicates his life to ice cross,
training year-round with the express
purpose of continuing his dominance
over this singular sport.
Without specialist coaches to train
them, athletes turn to a variety of sources
to build the explosive power they need
to be rst out of the gate; the unshakable
balance to tussle with an opponent at
50mph around a 90-degree bend; and the
straight-line speed of an Olympic skater.
You have to get creative, says Naasz.
Theres obviously lots of hockey-specic
training, but a lot of the guys do parkour-
type workouts to prepare their core and
improve mobility. I do CrossFit as its the
best exercise for full-body conditioning.
Youre using a variety of movements,
building strength and balance.
Tonight, the biggest threat to Naaszs
title is 2015 world champion Scott Croxall.
The 28-year-old Canadian won the
Jyvskyl race last year and has been
taking his o-season workouts to the
next level. I train at a hockey facility in
Ontario with my brother [fellow racer
Kyle] and the head trainer. In the summer,
hes training 40-plus NHL guys, so he
knows what Ive got to do to be explosive
out of the gate. Athletes like Naasz and
08

MENS HEALTH 85
THE
PAIN

86 S
 09
BUMP AND
GRIND
09\ Every inch of the
athletes bodies is
covered in heavy-
duty body armour,
but hitting ice at full
speed still hurts
10\ The knockout
structure means
sprinting flat-out up
to five times in quick
succession. A lot of
lactic acid, basically
11\ Muscle tears
are the least of
a skaters worries round the last corner, Fisher loses balance
broken collarbones
and dislocated knees
are a constant risk
BLADES OF GLORY
Croxall (whose summers are given over
to waterskiing, in which he competes
This is not a
for Team Canada) are pushing the
fastest sport on skates to develop a more
luxurious sport
polished, professional edge. by any means
FREEZE FRAME
With the listless winter sun long since
departed and the crisp evening air
illuminated only by spotlights that border
the length of the skate-scarred track, just
four men remain in the competition. Naasz
and Croxall are among them, joined by
American Maxwell Dunne and Canadian
John Fisher. This race will be their fth
in a little over two hours, demanding their
nal reserves of concentration.
Five-second warning. The familiar
refrain reverberates around the conifer-
lined hill. The skaters grip their starting
gates, tighten their posterior chains and
focus their gaze on the sharp left-hander
some 10m down the track. As the horn
sounds, Croxall res out and edges into
the lead. Naasz nds himself in trac
and has to use his racing nous to get
back into contention. All four athletes
descend the course at breathtaking speed,
somehow staying on their feet through
a number of thumping collisions. As they
and slams into the barrier, sending Naasz
tumbling over his splayed body. With
teeth gritted, Croxall drops to one knee
and glides over the line to victory.
Naasz, who suers the ignominy of
sliding over the line on his belly, nishes
10
third. The champ is clearly disappointed
but remains stoic in defeat. The season is
far from over, and there are plenty more
points to be won between here and the
series-ending nale in Ottawa, Canada.
None of these guys would be here if they
didnt want to get red up, have crazy
races and do wild things, he says, dusting
himself down. Everyone here has that
thirst for adrenaline. All I ever wanted
was to do something with my life that
I could have fun with every day. This is
not a luxurious sport by any means, but
Ive been able to support myself doing
something that I love to do. And that
drives me to succeed.
Naasz is already looking ahead to the
next race in his home state of Minnesota.
The excitement shines in his eyes as his
breath mists. Above all else, for he and
hisfellow skaters, there is no greater
feeling than pushing their bodies to the
limit. Skating the ne line between glory
and A&E. Living life on thin ice.
11
MENS HEALTH 87
 Powered
Performance
Its an 8 billion industry populated by myriad brands vying
to build you more muscle, cut more fat and produce faster
times. But often the difference between competing products
is barely discernible. Thats where we come in. Our judges have
sifted powders, popped pills and tipped elixirs to nd the most
effective options available. The real winner here is you

PHOTOGRAPHY BY CHARLIE SURBEY - WORDS BY MICHAEL JENNINGS & TOM WARD

 Sports
p
Nutrition
o
Awards 01
2017
Best Protein MIX IT UP
Shake Drew Prices
mixology 101
THE The Contenders class will

MOVERS take your

post-workout
& THE shake to
a new level.
SHAKERS
From your MH reader
After all,
youll be
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and nutrition, our Maximuscle Whey Protein Isolate stuff this
judges have tested Sci MX Ultra Whey Protein year alone...
every product in the Protein World Whey Protein Concentrate
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the supps that work
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01
Maximuscle Whey in the companys product high BCAA (branched-chain Best of blends
Protein Isolate relaunch last year. Per amino acid) content, which Consistency is
45 for 2.5kg serving, it packs 23.5g of speeds protein absorption to

maxinutrition.com
The Athlete
As winner of the Big DaddyTM
Faisal Abdalla
of sports nutrition awards,
A Nike Master Trainer
and our judges undisputed
and the positive force
favourite powder,
of Barrys Bootcamp.
its easy to see why
Abdalla knows his
Maximuscles Whey
protein shakes.
Protein Isolate was
front and centre
muscle-building protein,
only 1.9g of carbohydrates
and even fewer fats (0.3g)
ideal for those looking
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Nutritionist Price
was impressed
withthe powders
prevent muscle breakdown.
He also awarded it points
for its smooth consistency
and rich chocolate taste.
Packaged in a 2.5kg bag or,
as Laidlaw aptly describes it
a giant sack big enough to
hide a cat in its a worthy
investment for your long-
term muscle growth goals.
ADDITIONAL PHOTOGRAPHY: DAN MATTHEWS, HEARST STUDIOS | FOOD STYLIST: LUCY-RUTH HATHAWAY | PPROP MAKER: SPECIALIST MODELS | MOMENTUM WIRELESS HEADPHONES BY SENNHEISSERR
key, so invest in
a blender. Always
pour your water
in first, and then
add the powder
to avoid dry
clumps gathering
at the bottom.

02
The Nutritionist Cool as ice
Drew Price Red cheeks in
As a nutritionist, the office arent
lecturer and product a good look,
development expert so combat post-
with more than a workout burn by
decade of experience, adding three ice
Price is your man ffor cubes to your
th ingredients.
the d shake for a cool,
refreshing drink.

The Reader
Robbie Laidlaw 03
Laidlaw is a busy man, Shaken not stirred
balancing work, the Shake your drink
gym and a social life. up and down, not
Like you, in other side-to-side to
words. He was tasked limit lumpiness.
with real-life testing. Dont overdo it:
10-15 shakes will
do the trick. Just
make sure the lids
on properly, yeah?

90 MENS HEALTH MENSHEALTH.CO.UK

 SWEETEN THE PILLL
Hit back aagainst avour-faatigue
with Prices recipes for grrown-up
protein cocktails

01 03
Strawberrry
Vanilla
V Pair with:
Pair with: Peanut buttter for
Pineapp ple for a PB&J bed dtime builder
a leaner ccolada Ingredientts:
Ingred
dients: 1tbsp peannut butter,
100ml piineapplee juice, 1 scoop of strawberry
1 sccoop of vvanilla protein powder, 1tbsp
proteinn powderr, 50ml oats and water.
w
cocoonut milkk, 2 ice Savour an hour before
cub bes and water. bed to enccourage
Enjoy aan hour bbefore muscle growth
owth
training to prep your while you snooze.
body withh electroolytes
02 04
Banana
Chocolate Pair with:
Pair with: Oats to combine
Coffee grains and gains
for a muscle- Ingredients:
poowered mocha 4tbsp oats, 1 scoop
Ingredients: of banana protein
2tbsp iinstant coffee, powder, 2tbsp almond
1 scoop of chocolate butter, 100ml coconut
proteinn powder, 2 ice milk and water. Down
cubbes and water. within four hours of
Drinkk first thing for working out to top up
a superrcharged start fats, fluids and protein.
to your morning

Tastiest
Protein Bar
The Contenders

Maximuscle Promax Bar
Sci MX Pro 2Go Duo Bar
Myprotein My Bar Zero
Bulk Powders High Protein
Chocolate Praline
Reex Nutrition R-Bar Protein Bar
SIS Chocolate & Peanut Protein Bar
S SC
SIS Chocolate
oco e & Peanut
e u
Protein Bar
36 for 20
scienceinsport.com
Engineered to crush cravings
with a quick hit of satiating
protein, all of these bars are
designed to be kept in your
desk drawer and called up to
keep metabolism and muscle
synthesis ticking over
between meals. All are
convenient and all will
get the job done. But with
20g of protein per serving,
both Price and Laidlaw point
to SISs bulky bite as the
title-taking muscle snack for
when hunger calls. As well as
praising its protein prole,
Price also pointed to the bars
natural taste and chocolate
bar-like mouthfeel as
another reason for giving
it the gong. In fact, his only
complaint was that it went
a bit too quickly. Luckily
there are 20 per box. But before
you stu your face in the name
of gainz, just remember that
you also need to go to the gym.

MENSHEALTH.CO.UK MENS HEALTH 91

 THE PETROL
STATION PIT-STOP
Sometimes even the most
nutritionally zealous need
a fast snack. Weve ranked
the best buys at your
local garage according to
their protein potential

YORKIE
2.7G
MARS BAR
2.2G
BOUNTY
(PLAIN
CHOCOLATE)
2G
CRUNCHIE
1.4G

DAIM
0.8G
CHOMP
0.7G

03
Dirtiest
Clean TreatThe Contenders

MaxiNutrition Promax Milk
Sci MX Pro 2Go Caramel Crisp
Myprotein Protein Brownie
Bulk Powders Chocolate Whey Balls
The Protein Works
Whey & Oat Crisp Flapjack
SIS Mint Chocolate Protein Bar
Scii MX Pro 2Go
Caramel Crisp
21 for 12 scimx.co.uk
The wildcard entry for when
your resolve is slipping, each
of these treats will soothe your
sweet tooth while packing
enough protein to dissolve
DOMS. Our expertsp
arrived at the victor by
unanimous decision, with
Price advising that, as a
one-o, the macro content
will get the job done. Laidlaw
raved about the taste: Id
eat this every day, if I could.
It tastes just like a Lion Bar.
Abdalla, meanwhile, threw
his weight
h gh behind
b h d theh
smooth caramel. No
training regime comes
without temptations, but
for a mental boost that
wont deride your physical
progress, you cant do better
just dont make it a habit if you
dont want to come unstuck.

92 MENS HEALTH MENSHEALTH.CO.UK

 Sports
p
Nutrition
o
MOVE FAT FAST 04 Awards
For a pill-free metabolic booster, 2017
tackle Abdallas pre-breakfast Cleanest
circuit three mornings pe
er weekk
B Pre-Workout
The Contenders
C

HIGH KNEES SQUAT JUMP Maximuscle Creatine Monohydrate

3 SETS OF 40SEC, 3 SETS OF 40SEC,
20SEC REST 20SEC REST Sci MX X-Plode Hardcore
Run on the spot, as Lower into a squat Protein World Premium Pre Workout Blend
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y
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Buzzing for the gym?

B
B Three scoops and youre
MOUNTAIN BRIDGE SCISSOR
CLIMBER KNEE-IN 3 SETS OF 40SEC,
3 SETS OF 40SEC, 20SEC REST
20SEC REST Lie on your back, right
In a press-up position, leg bent at knee, left
bring your right knee extended at 90 degrees
up and under your body to body (A). Thrust
through hips, keeping
to touch your opposite
elbow (A). Switch legs, shoulders, arms and
moving quickly (B). left foot on floor. Lower
Grit your teeth... then swap sides (B).
You will be after this.
away! enthuses Laidlaw.
My workouts felt more
complete and the after-
gym slumps didnt come
knocking. Price agrees:
Theres a decent amount
of caeine here, about the
same as a strong espresso.
Skip the coee shop and
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dose is right. The garcinia

05 Protein World Carb
Blocker Capsules cambogia (HCA) is more

Fastest 22 proteinworld.com complex, but research does

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Fat Burner Th
The
he Con
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nten
nders
At the end of the day, would
you rather be a bloated
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the works of fat production as
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utilisation. From a civilian
stacked Insta-inspiration? perspective, Laidlaw was
Exactly. Which is why equally enthused I love this
a solid fat burner is one of brand. Its so easy to see whats
the best weapons in your inside and when to take them,
arsenal. Based on which is important for me as
white kidney bean a tness beginner. Plus after a
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MaxiNutrition Fuelmax Gel Worlds scientically less bloated. Where did
portioned capsules the food go? TheBermuda
Sci MX Shred-X Rippedcore
help you hold on to the Triangle? Wemay never know,
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Bulk Powders Cutting Edge Lipid And Price is a fan:
Metabolising Formula Theres evidence to back the
kidney bean claims, and the

MENSHEALTH.CO.UK MENS HEALTH 93

 Sports
p
Nutrition
o
Awards 06 THE THAI THAT BURNS
2017 Fatburning prescriptions help, but
Leanest leaner bodies start and end in the

Muscle Builder
kitchen. Prices salmon stir-fry
cuts the average evening intake by
The Contenders 250kcal, squashing hunger with an
ocean of proven weightloss aids

MaxiNutrition Promax Lean

an
Sci MX Whey Plus Rippedcore
Protein World Lean Muscle Capsules
Myprotein T Matrix
Bulk Powders Complete Lean Mass Chocolate

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Lean Mass Chocolate
14 for 1kg
bulkpowders.co.uk
The myth that its impossible
to grow muscle and unveil
your abs at the same time
remains just that:
a myth. With the
right tools in your
arsenal, and a dose of solid
determination in the gym,
youll be searing through taste while Price backed the
fat while simultaneously
packing on muscle where it
matters most. An equal-
parts blend of energy-giving
carbs and muscle-sculpting
protein made with
whey, egg white and
Scottish oats, Bulk
Powders oering
scoops rst prize. Abdalla
praised the real chocolate
ultra-ne Scottish oats as
a formidable and satiating
source of bre. Best of all for
late-night bulkers is Prices
advice that being non-
stimulant based, its ideal to
use before bed. Well take it
over warm milk any day.

INGREDIENTS 01 With a little oil

SERVES 2 in the pan, fry the
SALMON FILLETS, 2 salmon skin-side
SOY SAUCE, 2TBSP down until crispy.
COCONUT MILK, 200ML 02 In a separate pan,
LIME JUICE, HALF combine the soy
A RED CHILLI, DICED sauce, coconut milk,
AND DESEEDED
lime juice and chilli.
WALNUTS, 50G, HALVED Let it simmer for
GREEN BEANS, 100G five minutes before
PACK OF SHIRATAKI adding the walnuts
NOODLES
and green beans.
03 Add the noodles
to the sauce for the
final five minutes,
then serve in two
bowls, sliding the
crispy salmon on top.

94 MENS HEALTH MENSHEALTH.CO.UK

 BRO SELECTOR
No matter how solid the supps, hitting a
plateau will put the clamps on progress.
To stop training becoming one-
dimensional, each workout should focus on
strength, fat loss and mobility, says
Abdalla. Dont know where to start?
Choose a goal from our chaos-training
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STRENGTH

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 OAT LOOAADDS
OF EXTRRAA
MUSCLEE
MUSC
P/ 101
01
PERSONAL

TRAINER
Because t is thee new rich
EDITED BY MICHAEL JENNINGS

T ULTIMAT
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SUPPLEMENTAL
MICROWAVE MUSCLE MEAL #19 BENEFITS #1
TIME TO MAKE YOU WILL NEED...

OVERNIGHT 6MIN
PROTEIN
Jumbo rolled oats, 75g
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TOP IT OFF
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Medium red jazz apple
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sweet physiques. Prep our CARBS Squeeze of honey YOUR EASY EXTRAS
protein oats before bed and 67G 0% fat Greek yoghurt, 1tbsp
Dark chocolate, 2 squares
CRUSH
wake up to real morning glory Chia seeds, 1tsp
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chocolate
SPRINKLE
one teaspoon
of chia seeds
DRIZZLE
one tablespoon
of organic honey

DARK CHOCOLATE

60%
MENTAL SHARPENER
OF YOUR F

As well as a plethora of
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M THHEW FORD AT HERS AGENCY

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and increase alertness.

CHIA SEEDS
DIOOS | FO STYLI
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help you top up on protein,

they slow the digestive
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TOGRAP

0 0 0
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14

14

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2
WORDS: MICHAEL JENNINGS | LDNMUSCLEE.COM | PHOTOG

122

122

12
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Muscle-fixing fuel will be served in
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Max Bridger. Pop the oats, whey and
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Add grated apple, then throw in
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get creative with your toppings
tomorrow: try Greek yoghurt, dark
chocolate and chia. For now, pop
your oats in the fridge overnight.
On waking, squeeze a little honey
over the top, then heat your bowl
in the microwave for two minutes.
Or, if you want a quick breakfast to
chase your morning workout, blend
the oats into your recovery shake
instead. Now get up and grow.
ENERGY ON TAP
If youre training in the
morning, make this your
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tops up your glycogen
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MENSHEALTH.CO.UK MEN
ENS HEALTH 101
10
PT / 05.2017

1 BIT OF KIT, 10 WAYS #17 It might loo ok soft, but thee

sandbag is a deceptively
YOUR LEAN hard condiitioning tool for
your full-b body workouts.
SUMMER BODY As a military training
staple, itll help you

IS IN THE BAG build musccle thatss

t for purp pose

01
SQUAT THRUSTER
02
PRESS-UP
3 SETS OF 10 REPS 3 SETS OF 12 REPSS
Hold the sandbag in front of your chest. With hands on the
Squat down until your thighs are parallel sandbag directly
with the floor (A), then explode upward underneath your
and press the bag oveer shoulders, tense yourr
your head (B). Stand ttall core to create tensionn (A).
(A)
for one count then sinnk Lower (B) and press down
d into
back down into a squaat. the sandbagg as yyou p
push up.p

B
A
A
B

03
OVER-THE-SHOULDER THROW
04
STRAIGHT-LEG DEADLIFT
D T
3 SETS OF 10 REPS 3 SETS OF 12 REPSS
With the bag on the floor, get into a squat A predominantly loweer-body move, the
to grab hold of it (A), keeping your back straight leg deadlift wwill power up your
neutral and core tight. Lift the bag up and hamstrings and glutees. Hold ld the
h sandbag
db g
throw it over one shoulder as you reach in front of you with knnees slightly
g bent (A).
A) HOT SE A
the standing position (B)
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h h your waist CH
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lobbing the baag over and keeping your back h (B)
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MH 20
0KG
SA
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A He
Heavy ennough to tax
yo m
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muscles and
B burn body fat. Grab
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BE A

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NOT

102 MENS HEALTH

 PT / 05.2017 TRADE SECRETS

Whether youre a squat-rack martyr or

IF YOU WANT TO GIVE loathe to lunge, training your legs will
benet your whole body. Use our tips
LEGS DAY A STEP UP... to speed stalling results and make your
next session less torturous than the last

YOU NEED
MULTIPLY
PROGRESS
If you really want to master
askill, do it more often.
The same applies to growing
a muscle. By training your
legs twice a week, you reduce
the possibility of regression.
It takes between 48-72 hours
BE PREPAR
RED FEE
FEEL
for muscles to repair, so your
Before you think about squat PB Bs, youll need THE FO
ORCE
to prime your pins. Drop into the lowest
l position
p Curved d soles
l annd cushioning
legs will have recovered long of a squat and drive your knees wide
w using g your hhamper your abi b lity to develop
before your next workout. elbows, then walk your hands ouut as far as yyou a mind-to-mus
d to uscle connection.
can and back. By replicating thhe movement Your feet
f havee lots of sensory
It might sound alarming, but patterns to come, your muscless will feel
f more spots
s that
h givve signals to the
its grounded in science. comfortable when heavy load ds stack up. p. b
brain, creating sstability. Leave
your
y trainers inn the locker,
gym
g niinja.

TO DOUBLE DROWN OUT DOMS

When the stairs loom large, you know youve worked
hard. Asi
Aside
andd active
sid
de from
rom eating protein, staying hydrated
activve recovery
recover work (yawn), combat fatigue with
CHANGE
IT UP
Alternating sets and rep ranges
throughout your workouts will
force your legs to adapt to the
different demands. Structure
your session so you tackle
strength work at the start,
finishing with high-volume
conditioning. Try 5x5 squats,
then 4x10 walking lunges,
EXPERT Lee Brooks contrast
co
contra
contr rast showe
showering 30 seconds under hot water, finishing up with 20 kettlebell
EXPERIENCE As a PT 330
0 under
unde
nder
eer cold
d for five minutes. This will reduce s
swings h
every minute on the
at high-end gym lactate
lacctate in
i the blood and calm inflammation. m
minute for
f four
f minutes.
Equinox, Brooks has
been transforming

DOWN
his clients bodies
for 15 years. Your
legs are up next
WORDS: MICHAEL JENNINGS | ILLUSTRATIONS: BEN MOUNSEY

CONTACT
See equinox.com
@LeeBrooksPT

FORM CHECK
How you set up under the bar is crucial. With the
barbell on your traps and feet at shoulderwidth GLUTE POWER
R
directly under the bar, initiate the squat by driving Because theyre the largest muscles in yourr
your hips back and sitting down between your legs. body, working your glutes garners a huge
Once youve reached parallel or lower, drive your calorie-burn. Youll also raise testosteronee more
mor
m
hips forward and squeeze your glutes to come up. than when you train any other body part. Programme
ogrammmee
in Romanian deadlifts for your next legs session.
session
n.

MENSHEALTH.CO.UK MENS HEALTH 105

10
PT / 05.2017
0 20 7

T BIG WORKOUT
THE

A 20 G O O
S
Gym bro or no, the bench press is a true hallmark
of strength. But to add plates youll need to do
more than just, well, bench. Use these accessory
exercises to add 5kg to your barbell every week
for a month. Youre gonna need a bigger T-shirt

01
01A

0 A
02A

01B

S O
UPPER LIMIT 01
BENCH PRESS
2
FLOOR DUMBBELL PRESSS
Your shoulders,, tris and back all
p a crucial part in mastering
play 5 SETS
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f
created by pro powerlifter staple
p itself. Plant yyour feet is a good
g way to train yourself
Ge t Koovit
Gert oo t home
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rst hhelps to lift your chest and lock ppushing g the bar away from you.
y
your d y
two sessions on Mondays your shoulders into position. Lie fflat with yyour knees bent
and the second (overleaf) on Retract yyour shoulder blades and hold a pair
p of dumbbells
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h d y or Fridays,
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y
your three-rep
h max at the
h start squeeze
q it hard and make sure (A
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off each workout and add 5kg nnot to bend your wrists. Hold blades together, then press the
p week. We bet you can lift
per f it. for one count above your chest w g to the top (B
weights (B). Lower
b
before
f exploding the bar up (B). B tthe dumbbells be s uunder
de co to
control.

1 M S
MENSHEALTH.CO.UK
CO UK
 Y
YOUR POWER MOVES

THE SPEC
S
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MUSCLES
TTARGETED
G

WORKOUTT
45
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N
R S S IN
RESULTS N
4
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LEVEL
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0
04A

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C
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and g give your tendons a break
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k your joints supple
l and d
g your blood pumping.
get g Hold
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g angle g
close to your sides (A)A and push
it down to fully extend your
arms, keeping g your elbows in
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then slowly raise again.
g .
04
REVERSE BAND PRESSS
5 SSETSS OOF 3 REPSS
Attaching resistance
bands places
p yyour
muscles under greater
tension, prepping them too
lift
f heavier weights later on.
The lower position of the move
will feel considerably lighter
g
(A so keep your movements
(A),
explosive as you press the bar
up as quickly as you can (B). Its
a good way to build confidence
ffor more taxing g weights.
g

M S
MENSHEALTH.CO.UK
CO UK M
MENSS HEALTH 107
PT / 05.2017
0 20 7

EXPERT Gert Koovit

EXPERIENCE
EX CE Over fou
our years,
Europe
opean powerl rlifiting
bronze medaedallis
ist Koovit 06B
6
raised
sed hiss be
bench
c max from o
140kgg to 255kg.g Youre in
safe (and strong)g handss
CONTACT
O T gert.koovit@
googlemail.com
g g

06A
6A

05
05A

05
05B

WORDS: MICHAEL JENNINGS | PHOTOGRAPHY: PHIL HAYNES | GROOMING: SABINE CHAMMAS | STYLING: ABENA
OFEI | MODEL: LEE PHILLIPS AT ANDI PETERS MODELS | SHORTS ADIDAS.CO.UK, TRAINERS ASICS.COM
S OU
GHER 05
C OS G BENCHH
CLOSE-GRIP
06
Once youve recovered from
f BARBELL MILITARY PRESSS
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W

1 M S
MENSHEALTH.CO.UK
CO UK
 Y
YOUR POWER MOVES

THE SPEC
S
M S S
MUSCLES
TTARGETED
G

WORKOUTT
45
MIN
N
R S S IN
RESULTS N
4
WEEKSS
0
07A
LEVEL
HARD
D

08A

0 B
07B

08
08B
LOCATION SHOT BY MATTHEW LLOYD | WITH THANKS TO THE FOUNDRY GYM, VAUXHALLL

07
BARBELL BENT-OVER ROW
08
RHOMBOID SHRUGG
3 SETS OF 8 REPSS 3 SETS
S S OF
O 100 REPSS
TThe strongerg your back, the Developing power in yourr
hheavier the h lload
d yyour shoulders
h ld traps
p will helpp to keep
p your
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wwill be able to handle. Grab a shoulder blades back and chest
bbarbell
b ll withh an overhand
h dg grip, out when benching, thereby
hhandsd just wider
d thanh shoulder
h ld allowing you to lift
f heavier. Lie
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d h Withh your legs
l slightly
l hl chest down on an incline bench
b bent and d back
b k straight,
h lean
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yyour upperpp bodyy fforward until Without bending g your elbows,
iits almost
l p p d l to the
perpendicular h squeeze your shoulder blades
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then lower. Youll return to
th
then return under d control.l the bench
be ch a bette
better man.

M S
MENSHEALTH.CO.UK
CO UK M
MENSS HEALTH 109
 SENTS
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 PT / 05.2017 BULK ORDERS

MACRO ECONOMICS #07 METHOD

Whip up a working
THE PRIMI
Step 1 Dont let scare stories
make you shy from sausage:
weeks worth of chorizo is full of vit B1, which
protein-rich meals turns protein into muscle.

ROUTE TO with this muscle-

repairing take on an
Throw it in a hot pan. When
the fat starts to run, add the
chicken, fry and set aside.

RECOVERY Italian classic. Its all

grain and no pain
Step 2 Brown the onion and
garlic in the chorizo fats, then
add the rice. The carbs help
to replenish your glycogen
stores, so you dont burn
through muscle mass. Pour
in the wine and stir until all
of the liquid is absorbed.
PRICE PER
Step 3 Add the stock, simmer
CHICKEN AND PORTION
N until the rice is tender, then
CHORIZO RISOTTO
SERVES 5
A chorizo sausage, diced
0 add the chicken, chorizo,
rosemary and peas, until the
Chicken breasts, 2, meat is warmed. Top it off
cut into strips with a sprinkle of parmesan.
A large onion, chopped
A garlic clove, crushed Tomorrows squat session
Risotto rice, 350g will feel rice and easy.
White or red wine,
WITH THANKS TO JO TRAVERS, THE LONDON NUTRITIONIST THELOW-FADDIET.CO.UK | PHOTOGRAPHY: KAT PISIOLEK AT HEARST STUDIOS | FOOD STYLIST: MATTHEW FORD AT HERS AGENCY

small glass (optional)

Chicken stock, 1 litre
Dried rosemary, 1tsp
Frozen peas, 200g
Parmesan, 2tbsp

85%
BOUNCE BACK FROM OF YOUR VIT B12
HARD TRAINING AND SAY RDA PER BOWL
ARRIVEDERCI TO DOMS

COOKING TIME CALORIES CARBS

0
720 81G
PROTEIN FAT
45

15

30
52G 20G
MENSHEALTH.CO.UK MENS HEALTH 111
 x

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 PPT
T / 05.2017
05.20177 MOBILITY AIDDS

GEAR CHANGE #18 SUPPLE SHOULDERS

RS
To press weight overheheead

BOOST YOUR injury-free, strengthen

enning
your rotator cuffs is key
keey.
The Sklz bars slidable
grips allow you to eassily
g

FLEX APPEAL
Foam-rolling can be painful aand
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shoulders while correc
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Sklz Mobility Bar
83 sklz.com
eccting
cees..
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But fret not, sore lifters. This
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any post-gym ach hes and see yyou You cant always target
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MobilityWOD Supernova
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JOIN THE CLUB

This ancient fitness tool
is experiencing a revival.
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build rotational core power greater muscle strength
and aid shoulder balance. and endurance
Oiled Wood Indian Clubs Harvard Medical
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School
WORDS: MICHAEL JENNINGS | PHOTOGRAPHY: KAT PISIOLEK AT HEARST STUDIOS

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LIMBER UP Theres no shame in getting
Firing up desk-weakened a foot-up if tight hamstrings
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on with a few banded side flex before strength work,
walks or hip thrusts before Lululemons block is your
heavy barbell work. A part perfect workout partner.
of legs day not to skip. Lululemon Uplifting Yoga
Mens Health Resistance Block 10 lululemon.co.uk
Bands Set 35 argos.co.uk

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OFFICIAL FUEL CONSUMPTION IN MPG (L/100KM) AND CO2 EMISSIONS (G/KM) FOR THE 208 BLACK EDITION ARE: URBAN 51.4 (5.5), EXTRA URBAN 72.4 (3.9), COMBINED 62.8 (4.5)
AND CO2 104 (G/KM). MPG FIGURES ARE ACHIEVED UNDER OFFICIAL EU TEST CONDITIONS, INTENDED AS A GUIDE FOR COMPARATIVE PURPOSES ONLY AND MAY NOT REFLECT ACTUAL
ON-THE-ROAD DRIVING CONDITIONS. INFORMATION CORRECT AT TIME OF GOING TO PRESS. FOR CURRENT PRICING AND SPECIFICATION DETAIL VISIT PEUGEOT.CO.UK
 MH PROMOTION

SUNGLASSES 240
OLIVER PEOPLE
YOUR VERY OWN
TINTED WINDOWS

BOMBER JACKET 375

THEORY
EXITING THE PEUGEOT
IN STYLE AND COMFORT

IN THE DRIVING SEAT

Delve deeper inside and youll find a car which
provides a driving experience like no other

The PEUGEOT 208 Black

Edition is available in
Nera Black, Bianca White
and Hurricane Grey
each personalised for
that extra kerb appeal.
With gloss black door
mirror shells, gloss black
front fog lamp finishers,
both with colour
accents, and equaliser
grille with gloss black
finisher, the unique
features of this car are
16 GLOSS BLACK
subtle and bespoke, just
ALLOY WHEELS as your style should be.
WITH WHITE LASER ENGRAVING

ENERGY. BUILT IN
The advanced 3-cylinder PureTech engine offers an energetic drive and
performance, excellent fuel economy and low emissions. Put short, this
delivers the power of a 1.6 with the efficiency of a much smaller engine.

PEUGEOT i-COCKPIT
With a compact leather sports steering wheel, which sits lower to reduce
fatigue, the PEUGEOT i-Cockpit brings the road closer to you, offering
more precise steering and improved manoeuvrability.

DRIVING MADE EASY

CarPlay and AndroidAuto enables compatible smartphones to
display apps on the 7 multifunction colour touchscreen including
maps, music, texts and voice control.

Discover your new

PEUGEOT 208 Black Edition at
peugeot.co.uk/208/blackedition/
 EDITED BY ERIC DOWN & MATT HAMBLY
TROUSERS 100
GANT RUGGER
SHOES 90
CLARKS ORIGINALS
WARDROBE CLASSICS
I f youre a die-hard sneaker
fan, it can be difficult
to find a pair of smart
shoes to elevate your rotation.
Likewise, if you spend the
majority of your life in brogues
and loafers, then slipping into
something more comfortable
can feel like playing teenager
again. Gratifyingly, by sitting
From ska to hip-hop to Britpop, the Wallabee somewhere between leather
has been a perennial pop-cultural staple. uppers and air-cushioned
STOCKIST: CLARKS.CO.UK, GANT.CO.UK
Heres why its ripe for a 2017 recall soles, Clarks Wallabees
manage to bridge that divide.
PHOTOGRAPHY / BARRY MAKARIOU ST YLING / ERIC DOWN WORDS / JACK STANLEY
But such talk damns this
British icon of footwear with
faint praise. The Wallabee is
MENSHEALTH.CO.UK
MAY 2017
more than just a utility player.
Its a style with enduring cultural
capital which you cant say
about the likes of a moccasin.
Since its debut step in 1964,
the shoe has been adopted by
Jamaican rudeboys, just about
everyone in Manchester circa
1996 (check out the album art
for The Verves Urban Hymns)
and even found evangelical
fans in the Wu Tang Clan. As
Dean Walker, head buyer at
menswear retailer End, says:
Flick through the generations
and almost every underground
scene has adopted the Wallabee
in one way or another.
Walker partly attributes
this to a simple design and
construction (the shoe is made
from a single piece of folded
suede fabric) that in turn gives
it such versatility. They can
look good with everything,
he says. And while we mostly
agree, caution is nevertheless
advised before digging out
your old flared denim. A
slim, straight-cut chino will
complement these perfectly.
Even classics need updating
from time to time.
MENS HEALTH 117
 S T Y L E - 0 5 /1 7

powered by Swiss mechanical

movements, its new owners
are pouring money into its
facilities, too. Design-savvy
hipsters are making the
Bauhaus-style Max Bill range
an icon of Junghans oeuvre,
but for more versatile, mid-
century classicism look at
their Meister Chronoscope
(1660) 02 . Its plexiglass dome
frames an equally sleek dial,
with a stopwatch operated by
addictively tactile stop, start
and reset pushbuttons.
01 02 Over the border in German-
speaking Switzerland, youll
nd Oris. This increasingly
04 03 independent watchmaker has,
since the turn of the century,
been all about industrialising
the Swiss watch to keep costs
low but quality consistent.
Nevertheless, its pieces remain
inventive the icon arguably
being the Big Crown pilot
watches. Wound automatically
by the brands famous red rotor
(visible through the caseback)
with a reassuringly retro uted
coin bezel, the Original
Pointer Day (1300) 03 is
a no-nonsense timepiece
that folk whose lives rely on
accuracy and reliability such
as pilots choose to wear.
Which leaves us with
Raymond Weil, the baby of the
four its eponymous founder
passed away only three
years ago. With cheap quartz

A
llow me to reintroduce Switzerlands Longines is the technology poised to decimate
WRIST MANAGEMENT
PHOTOGRAPHY: BARRY MAKARIOU | JUNGHANS.CO.UK, LONGINES.COM, ORIS.CH, RAYMOND-WEIL.COM

myself, solicited Jay Z grande dame. Its factory was the traditional Swiss way,

Stop on The Black Albums

Public Service Announcement,
my name is Hov. Such faux
founded in the Jura Mountains
precisely 150 years ago and
it has always plied the most
many thought Mr Weil was
crazy to launch a traditional
Swiss watchmaking brand

The modesty wasnt needed, of

course, but it was still a neat
ALEX DOAK
Let our horology
expert give you
traditional style of Swiss
watchmaking, represented
in 1976, but his long-term
faith paid o. He did concede

Clock
If youre after
way of reminding the world
that he was still at the top
of his game. And while the
a masterclass in
watchmaking
heritage
perfectly by the does-what-
it-says-on-the-tin Flagship
collection. That range turns
to quartz movements with
some collections Tango in
particular, rendered crisply by
watchmaking community 60 this year, and the limited- RWs now trademark design
high-quality wrist doesnt deal in the same levels edition anniversary Heritage innovation but quality is
of bombast, it could certainly Conquest (1040) 01 is written through the brand
candy minus the
learn a trick or two from Mr Z aperfect distillation of the like a stick of Swiss rock. The
high-end pricetag, about brand management. brands classic 50s design Freelancer Automatic leaves
you need to take For in an ever-more crowded and watchmaking craft. you in no doubt, thanks to the
a history lesson market, some ne pieces from Slightly older than Longines dials round window revealing
storied brands have fallen o is Germanys biggest watch the balance wheel of its top-
the radar. Luckily, that means brand, Junghans. With the notch mechanics. Wed go for
bargains waiting to be had. bulk of its circa-1000 output the bi-metal model (1575)
To begin, if its heritage 04 for the full 70s look.
and pageantry youre after, Big Ray would approve.

MENSHEALTH.CO.UK MENS HEALTH 119

 PATRICK WEARS
COAT 335 AND
WATCH 529 BOTH VICTORINOX
POLONECK 159 DAKS
TRACK TOP 430 AND
BOTTOMS 355 BOTH PALM
ANGELS AT HARVEY NICHOLS
BOOTS 170 TIMBERLAND
GLASSES 122 RAY-BAN

THE PORTFOLIO

No colour has ever been

more gender-defined, no
shade less understood.
Once used to make the
b o y s wii n k , noo w pii n k i s
makk i n g t h e g i rll s t h i n k .
H e r e s h o w t o w o r k
t h e m e n s w e a r c oloo urr
o f t h e s e a s o n w ithh elaa n
PHOTOGRAPHY / MAX OPPENHEIM
ST YLING / ERIC DOWN
WORDS / LOUEE DESSENT-JACKSON
 S T Y L E - 0 5 /1 7

01/
Throwing
Shade
No one said it would be easy.
Blue is a menswear perennial,
GROOMING: OSCAR ALEXANDER USING ESTE LAUDER & ESTE EDIT | MODEL: PATRICK NODANCHE AT ELITE | STYLISTS ASSISTANT: RICCARDO CHIUDIONI | PHOTOGRAPHERS ASSISTANT: HARRY HAWKES | VALSPAR PREMIUM WALLS & CEILINGS 21.98 FOR 2.5L B&Q DIY.COM

not just because its bold and

masculine but also because its
the most forgiving colour next to
ruddy Anglo-Saxon skin tones.
Pink, on the other hand, needs
to be negotiated more precisely.
Pairing complexion with colours
isnt an exact science, but as
a rule, pink next to the face
in the form of a shirt or jumper
tends to suit either dark or
paler skin better than ruddier
colouring, says Dr Carolyn Mair,
chartered psychologist and
subject director for psychology
at London College of Fashion.
Thats not to say rosy-cheeked
men will always look red-faced
in pink. Just that you need to be
more judicious when introducing
it to your wardrobe: Some
clothes like smart knee-length
shorts in a softer flush will look
good on any skin type, says
Mair, while pink accessories
are always an effective way to
soften a harder appearance.
PATRICK WEARS
JACKET 200 TOPMAN DESIGN
T-SHIRT 104 120% LINO
AT MATCHESFASHION.COM
SHIRT 28 RIVER ISLAND
JEANS 30 NEW LOOK
BOOTS 190 SAMSE & SAMSE
GLASSES 122 RAY-BAN
WATCH 529 VICTORINOX

MENSHEALTH.CO.UK MENS HEALTH 121

 THE PORTFOLIO
02/ Of course, some men have
been proudly wearing pink
The since the 80s and theyre
not usually the kind youd
Colour think of as fashion-forward.
Salmon has long been a
Of city boy staple and many
would say it has suffered
Money by association. To look like
a heavy hitter rather than
a fat cat, keep it casual, says
Tony Cook, menswear editor
at Farfetch: Nearly every
designer embraced pink this
122 MENS HEALTH
season. And although it has
been utilised in various ways,
the constant seems to be
relaxed informality. Think PATRICK WEARS
sweatshirts, T-shirts and
track trousers. Thats not
JACKET 420 STONE ISLAND
SWEATER 235 AMI
to say pink is a stylistic faux-
pas in the 2017 office, though.
TROUSERS 205
OFFICINE GNRALE
TRAINERS 100 ASICS
Classic Bengal-striped shirts
have made their way into
GLASSES 295 CUTLER & GROSS
RUCKSACK 125 HUNTER
HEADPHONES 169 B&O PLAY
contemporary fashion in WATCH 108 SWATCH
BRACELET 95 NORTHSKULL
a big way, claims Cook. Just
err in favour of soft flamingo
over Gordon Gekko.
MENSHEALTH.CO.UK
 S T Y L E - 0 5 /1 7

PATRICK WEARS
COAT 642 MICHAEL KORS
JACKET 1180
ERMENEGILDO ZEGNA
SWEATER 225 J CREW
SHIRT 40, TIE 35 AND
LAPEL PIN 20 ALL TM LEWIN
TROUSERS 185 DAKS
GLASSES 110 TOMS
BRACELET 95 NORTHSKULL
WATCH 395 LINKS OF LONDON
BAG 170 CAMBRIDGE
SATCHEL COMPANY

03/
Light Up
Her Life
If you still subscribe to the idea
that pink is in some way an
emasculating colour, its time
to get over it. Many a woman will
testify that it takes a real man to
wear pink and by real man they
dont mean caveman. On a date
night, it is likely that a women
would not just associate a man
wearing light pink with success,
but crucially with kindness, too,
says Kate Nightingale, consumer
psychologist and founder of
Style Psychology consultancy
firm. Meanwhile, a more lurid,
reddish shade may be associated
with danger and grab the attention
more forcibly for better or for
worse. Still think you might have
overdone it with the fuchsia
blazer? Unfortunately its too
late to change now. The human
brain is capable of forming first
impressions of someone within
as little as 50 milliseconds,
says Nightingale. Clothes are
a big factor in that process,
so pick wisely. In other words,
ditch the fuchsia blazer.
 THE PORTFOLIO

PATRICK WEARS
COAT 865 PRADA
SHIRT 90 NORSE PROJECTS
TROUSERS 45 RIVER ISLAND
HEADPHONES 239 B&O PLAY
SUNGLASSES 120 FINLAY & CO
WATCH 45 SWATCH
BUM BAG 22 EASTPAK
 S T Y L E - 0 5 /1 7

04/
Utility
Player
Were taught that too much
of a good thing is injurious, and
thats certainly true in the case
of pink. Overloading the fleshy
tones of your ensemble without
offering a contrast can lead to
you looking like a strawberry-
flavoured Mini Milk. Pink works
best on men when grounded
by a familiar masculine palette,
LINKSOFLONDON.COM, MICHAELKORS.CO.UK, NEWLOOK.COM, NIXON.COM, NORSEPROJECTS.COM, NORTHSKULL.COM, OFFICINE GNRALE AT HARRODS.COM, PALM ANGELS AT HARVEYNICHOLS.COM, PAULSMITH.CO.UK, PRADA.COM, RAY-BAN
AT DAVIDCULOW.COM, REISS.COM, RETROSUPERFUTURE.COM, RIVERISLAND.COM, SAMSOE.COM, STONEISLAND.COM, SHOP.SWATCH.CO.UK, TMLEWIN.CO.UK, TIMBERLAND.CO.UK, TOMS.CO.UK, TOPMAN.COM, VICTORINOX.COM, ZEGNA.COM

says Volker Ketteniss, trend

120% LINO AT MATCHESFASHION.COM, AMIPARIS.COM, ASICS AT ASOS.COM, BEOPLAY.COM, CAMBRIDGESATCHEL.COM, CUTLERANDGROSS.COM, DAKS 020 7409 4040, EASTPAK.COM, FINLAYANDCO.COM, HUNTERBOOTS.COM, JCREW.COM,

analyst and menswear director

at WGSN. So, a slightly muted
or washed-out pastel shade will
work well with grey or navy.
Take, for example, a light pink
sweatshirt under your favourite
bomber. Strike the right balance,
says Ketteniss, and pink can
end up being the most versatile
colour in your wardrobe. One of
its great advantages is that it
can look both sophisticated and
sporty. Its perfect for men who
prefer to have a smaller capsule
of clothes that can be worn on
rotation in various combinations.
That will be all of us, then.

PATRICK WEARS
BLAZER 575 AND
TROUSERS 245 BOTH PAUL SMITH
SHIRT 90 REISS
GLASSES 190
RETROSUPERFUTURE
BACKPACK 195 CAMBRIDGE
SATCHEL COMPANY
LAPEL PIN 20 TM LEWIN
BRACELET 95 NORTHSKULL
WATCH 100 NIXON

MENSHEALTH.CO.UK MENS HEALTH 125

 GROOMING MANUAL

Smells Like Will they make you lift more, hit harder
or run faster? Probably not. But dont
kick sport fragrances into touch just yet.

Team Spirit
PHOTOGRAPHY / BARRY MAKARIOU
The best of these sharp, invigorating scents
still deserve their spot in your locker

S ports fragrances are something

of an oxymoron. If theres one
place fine fragrance doesnt
belong, its in the confines of a gym,
where the combination of perfumers
DIOR HOMME
SPORT 2017
52 FOR 50ML
DIOR.COM
alcohol and virile sweat is likely to do
little more than bring you out in a rash.
But maybe its best not to take these
things too literally. What the marketing
speak in this case is really intended to
denote is freshness. Sports fragrances
are popular because, psychologically,
they energise the wearer, cooling him
down and making him feel revived, says
Azzi Glasser, a perfume designer for the
likes of Reiss and Agent Provocateur.
In short, sport is employed as an
olfactory euphemism for invigoration.
Bold citrus notes like grapefruit and
lemon are key to the sports fragrance
composition, says Glasser, adding that
its these ingredients which give the
scents their easy wearability.
Unfortunately, this accessibility
means that sports fragrances are often
misconstrued as watered-down versions
of their full-fat forebears. And while
its true the majority can be generic
in their composition, not all of them
deserve to be in the relegation zone.
Take the prototypes from the late 80s
and early 90s, for example. Santos
Eau de Sport by Cartier (1989) and the
classic Polo Sport by Ralph Lauren
(1993) were admirably mature front
runners. More recently, Armani Code
Sport, Lanvin LHomme Sport and
Chrome Sport by Azzaro have upheld
the subgenres credibility. And, while
they dont sport the, er, sport branding,
Glassers own Grey Myrrh and Master
Cedar also fit the bill.
But it is the third incarnation of the
ever-popular Dior Homme Sport that
deserves top billing on your shelf.
Existing fans can rest assured that
the signature spicy, woody scent of the
original is still there. The main difference
is in the top of the fragrance (the first
few moments after spraying) where
the freshness has been dialled up with
more citrus via blood orange, grapefruit
and pear extract. Remember that easy
wearability? This is it in action.

126 MENS HEALTH MENSHEALTH.CO.UK

 S T Y L E - 0 5 /1 7

First Aid Kit Routine breaks down when youre grafting in the gym.
Try our pick of the best wash-bag reinforcements
Deep
Impact
A dab of fragrance not
helping your recovery?
01/ Avoid The Burn 02/ Dry Run 03/ Pit Closure 04/ Hand Relief
Few sunscreens can Nothing hampers long- A deodorant cream Free weights turn even Follow our idiot-proof
survive a good sweat, distance outings like might sound somewhat white-collar palms into guide to sports massage
says Chris Beastall of a chafed perineum. This counterintuitive, callused mitts. I like
grooming blog Ape To cream-to-powder can but applying it by using this nourishing
Gentleman. This one be rubbed into thighs hand allows for really and dense cream to cure
offers good protection and the undercarriage efficient all-over pit gym hands because
and doesnt drip into to create a soothing coverage. Its super it absorbs so quickly,
your eyes mid-run. barrier, says Beastall. strength, too. No sweat. says Beastall.
Ultrasun Sports Anthony No Sweat Body Kiehls Antiperspirant Aesop Resurrection
Medium 20SPF 200ml Defence 90ml 20 Cream 75ml 14.50 Hand Balm 75ml 19
24 feelunique.com nivenandjoshua.com kiehls.co.uk aesop.com

01
Active Rehab
Best for: Endurance recovery,
alleviating tightness
A mix of functional and sometimes
sadistic muscle manipulation,
sports massage stretches and
elongates the muscles, breaking
down deep-seated tension,
says Marian Hook of Espa.

140 for 60min
02 espalifeatcorinthia.com

Northern Tights
Best for: Stress reduction,
general recovery
Swedish massage comprises
a variety of strokes executed
at a fast pace. These movements
increase blood flow and assist
with the removal of lactic
acid, while also relaxing the
nervous system, says Hook.
03
65 for 60min soothe.com
WORDS: AHMED ZAMBARAKJI | ILLUSTRATIONS: ADAM NICKEL

Feet First
Best for: General wellbeing
Reflexologists believe zones
on the foot correlate to parts of
the body. Pressure point therapy
can promote relaxation, release
toxins and boost circulation
while stimulating the nervous
system, says Hook.
04
100 for 60min johntsagaris.co.uk

MENSHEALTH.CO.UK MENS HEALTH 127

 SHOULD I BE WEARING... S T Y L E - 0 5 /1 7
PYJAMAS?

Pump Up ALARMED BY THE

MERE CONCEPT?
REST ASSURED WITH

The Jams
Nightwear as daywear is a tricky look thats
OUR GUIDELINES

PHOTOGRAPHY: OLLIE GROVE | STYLING: RICCARDO CHIUDIONI | PHOTOGRAPHERS ASSISTANT: MORGAN HILL-MURPHY | HAIR STYLIST: DENIS ROBINSON USING RUFFIANS RUFFIANS.CO.UK | GROOMING: OSCAR ALEXANDER USING CLINIQUE | GRENSON.COM, MRPORTER.COM
slipped off the runways and onto the backs
of the worlds fashion elite. Should you
follow suit or just pretend its a bad dream?

W ake up, men of Britain.

It turns out weve been
sleeping on 2017s hottest
trend: wearing your jimmy jams
out in public. Several recurring
themes in menswear the
soft-collared shirt, piping
and easy dressing have
converged into one, first in the
collections of Gucci and Saint
Laurent, and later endorsed
by that mass target of female
affection, Ryan Gosling. In
short, youve been handed
a legit opportunity to wear PJs
to a party. But should you take
it? The answer is perhaps not
as obvious as you might think.
Which is why Im stood before
you in a silk shirt and trousers.
of freedom. Thats not to say
Im not enjoying wearing the
look. I could happily waft
around in it all day if I was
a French duke. But Im not.
Ive got a respectable job that
requires me to dress like I woke
up on time. To that end, I think
Ill say nighty night to a twin set
and choose one or the other.
Rhone agrees with my
decision. The pyjama suit is
quite a statement to make all
at once, he laughs. It can look
good, but its not the most
practical ensemble. Better to
work separates into another
outfit. A silk shirt worn over
a T-shirt, for example, wont
give acquaintances nightmares.

Its best to work separates into another

outfit. A silk shirt over a tee, for example,
wont give acquaintances nightmares
Its certainly comfortable. Similarly, pyjama trousers worn
However, says Daniel Rhone, with a linen shirt and some
personal shopping manager sneakers will provide the same
at Selfridges, this isnt a look relaxed aesthetic, without the
you should jump straight into Wee Willie Winkie vibes. MATT HAMBLY
Mens Healths
bed with. I like this a lot but it Still unconvinced? Sleep on style editor wakes
can still be a bit of a hard sell it. But whatever you do, dont up to this years
to customers. Its especially sleep in it. Thats so 2016. comfiest trend
difficult to get over the
creeping feeling that youve
turned up underdressed.
What I would say is that the
best looks Ive seen have been
predominantly made from silk,
and as a material, it isnt very
forgiving. My advice is that,
if you are going to invest, buy
slightly bigger than usual so
youll have room to move.
Hes right about sizing up
I can imagine tearing this shirt
with an over-zealous stretch PYJAMA SHIRT 475
GUCCI AT MR PORTER,
though downstairs the trousers TROUSERS 210 SOLID
HOMME AT MR PORTER,
afford me a discomfiting level SHOES 195 GRENSON

128 MENS HEALTH MENSHEALTH.CO.UK

WATER
WORKS
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hether youre a keen cyclist, an avid

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and, for cyclists and runners, the roads can seem
unrelenting. Its days like these that your training
could do with some mixing up.
If you want to stay active on recovery days and
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stretchable fabric offers flexibility and a full range
a well-deserved Instead of setting sprints crawl warm-up
of movement, so technique wont slip when your
break by heading to a target distance, First four sprints Perform 4 x 50m
arms and legs tire. Dont fancy swimming lengths?
the pool once a week cycle for 90min, on flat ground lengths with
Aqua jogging will also strengthen muscles and
changing pace Latter four on 20sec rest
keep your heart rate high, as waters density
every 10min a slight incline 4 x 25m sprint
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To make waves with Speedo and build swimming
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 MH PROMOTION

Thursday Friday
CYCLING RUNNING
8 x 20sec sprints 10k run
Take a 30sec rest Go at your own
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Adjust the good form and
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 ADRENALINE YOUR DESTINATION FOR GREATNESS EDITED BY TED LANE

Around
The World
In
80 ADVENTURES
We all lead busy lives and precious time off is a chance to
rejuvenate. But really, who wants to waste their annual leave
juice-fasting on a joyless detox retreat? Thats why weve
curated the worlds most physically and mentally afrming
trips for the ultimate hormonal high. Prepare for invigoration
YOUR ESCAPE KEY

SEROTONIN ENDORPHINS OXYTOCIN ADRENALINE TESTOSTERONE

Harness the feelgood Our sweat-inducing Feel the love with Because nothing Truly demanding
factor and come challenges will couples destinations makes you feel more expeditions to pump
home with your mood earn you a natural miles better than alive than being this you up, physically
fully replenished buzz like no other any city break close to death and mentally

TURN OVER
TO FIND YOUR
BESPOKE 2017
WORDS: DAN MASOLIVER

POWER TRIP

MENSHEALTH.CO.UK MEN S HEALTH 133

AROUND THE WORLD IN 80 ADVENTURES

01-02 14-15
Become A Gain Remote
Mongol Warrior Access
Master the skills that made Reaching the untouched
Genghis Khans army so hikeable terrain of Canadas
kick-ass. Make your own Rockies would normally take
bow, fire it while standing on so long your holiday would
horseback, then get to grips be over before you arrived.
with traditional Mongolian
wrestling techniques. 09-13 Solution: drop in by chopper
and be back in time for dinner.
From 2750 DIGITAL From 4815 tauck.com
responsibletravel.com DETOX Like that? Forget the copter and
Like that? Skijoring is just HIT PEAK ZEN take on the Welsh 3000 instead,
like water-skiing. Only where youll summit all 15 of Wales
Give your karma
on a frozen lake. And 3000ft peaks over three days.
a boost by living
with horses instead 545 wanderingaengustreks.com
among Buddhist
of the usual speedboat.
monks in their
From 1880 kulm.com
temple home, high
on the Tibetan 16-17
plateau. Just dont
try to initiate a
Savour NZ By Bike
WhatsApp group. New Zealand may be an
From 1995 monk adventure sports mecca, but
foramonth.com to fully appreciate the wild

PHOTOGRAPHY: ALEX TREADWAY, NICOLAS REYNARD, ALASKA STOCK IMAGES, CARSTEN PETER, ALISON WRIGHT, WE GARRETT, ALL NATIONAL GEOGRAPHIC CREATIVE | ADDITIONAL PHOTOGRAPHY: GETTY
ISOLATION beauty of Aotearoa, go easy
EXERCISE on the extreme and spend
Accessible only five days riding the car-free
by ship, and 1750 Mountains to Sea cycle trail.
miles from land,
British overseas
Free mountainstosea.co.nz
LET FLY AT
THE MANY territory Tristan Like that? For Alpine vistas a little
STRESSES OF da Cunha is not closer to home, harness the power
DAILY LIFE a hotspot for 4G. of the Maloja wind as you snowkite
From 4435 across frozen Lake Silvaplana,
oceanwide- near the Swiss resort of St Moritz.
expeditions.com From 80 carlton-stmoritz.ch

03-04
Go Without Snow
Summers in Aspen swap
skis for the States toughest
mountain bike trails. Tackle
the Anaerobic Nightmare,
which asks you to climb close
to 500ft in less than a mile.
Or try the superfast downhill
Deadline Trail. Be bold
the Snowmass resort has
a roster of pros to keep you
firmly on two wheels.
2870 blacktomato.com
Like that? Hitch a helicopter up
Kyrgyzstans Mingtur Pass, before
barrelling down to the nations
remote border with Kazakhstan.
From 2690 worldexpeditions.com
05-06
Deep Dive Into
A Thermal Spa
Above ground sits a majestic
19th-century villa at the
heart of high-end Tuscan
resort Grotta Giusti. Delve
a little deeper, though,
and youll enter an alien
subterranean world, where
you can cave dive in thermal
waters, then surface for
a well-earned massage.
185 grottagiustispa.com
Like that? Utahs 10,000-year-old
Homestead Crater is the only warm-
water dive spot in the US, so you
can ditch the wetsuit. The mineral
water is so fresh you could bottle it.
From 15 homesteadresort.com
07-08
Bud & Breakfast
Stay at HotBox in Jamaica
and while away your days in
the blazing sun. Sorry, we
mean blazing in the sun.
Sample a full menu of herbal
remedies or take a tour around
Nine Mile, birthplace of one
Bob Marley. Refreshments
are, of course, provided.
Double rooms from 80 per
night hotboxjamaica.com
Like that? Treat your palate
to a wine-tasting tour of the
vineyards of Provence, and spend
a night at the Marquis de Sades
old haunt, Chteau de Mazan.
From 356 grapeescapes.net
JUST DESERTS
Cross Saharan
sand-dunes by
18-19
day; camp out in Man Vs Mountain
the open under Mount Thor in Canadas
a breathtaking
canopy of stars Auyuittuq National Park may
by night. Netflix not be the planets tallest but
not included. its officially the steepest.
874 discover Youll need the strength and
adventure.com
courage of the mountains
BE A LONE Norse namesake to tackle it.
SURVIVOR Free nunavuttourism.com
From climbing
and abseiling to
Like that? Rising high above the
ice sheets of Patagonia, Mount
catching fish,
guide Diego will
San Valentin is breathtaking in
teach you how to
both senses of the word.
From 4690 worldexpeditions.com
live sans Google
up in the rocky
Dolomite peaks.
POA rosalpina.it 20-21
GET TO HEAVEN Chase The Waves
Embark on a 15- If youll go to great lengths to
day expedition surf a good break, there are
through the few more worthy than those
pristine forests
of Kyrgyzstans
of the Maldives Jailbreaks
Mountains of and Sultans, only reachable
Heaven range, by adaily seaplane.
staying with From 8000 tropicsurf.net
nomadic families.
Like that? Not one for newbies,
From 2695
the icy Atlantic waves of Tjrnuvk
wildfrontiers
Bay off the Faroe Islands are as
travel.com
turbulent as they are towering.
POA arenatravel.com

134 MENS HEALTH MENSHEALTH.CO.UK

22-23
Camp Out In
The Worlds
Largest Cave
Feel every bit Indiana Jones as
you step from the choking tropical
heat of the Vietnamese jungle into
the cool, cavernous hollow that is
the Son Doong Cave. More people
have summited Everest than
have set foot in this otherworldly
cavern, which is so massive
that it could comfortably fit
an entire New York City block,
40-storey skyscrapers and all.
From 2412 oxalis.com.vn
Like that? Go back in time with the
ultimate prehistoric adventure.
Crawl into the Naracoorte Caves in
South Australia to see the fossilised
remains of complete dino skeletons.
19 environment.sa.gov.au

DELVE DEEP
IN YOUR
SEARCH FOR
INNER PEACE
24-25
Glow All Night
Candlelight? Such a clich.
Blow her mind with an after-
dark kayak tour of the Bio
Bays north of Grand Cayman,
where billions of microscopic
plankton radiate an electric
blue glow beneath the water.
From 44 sweetspot
watersports.com
Like that? A sunset kayak trip
around Rangitoto Island offers the
perfect vantage point from which
to take in the Auckland regions
youngest and largest volcano.
108 aucklandseakayaks.co.nz

26-27
Worlds End
Ice Climbing
Make like a Wildling in Game
of Thrones (albeit with more
success) and climb a vast ice
wall in Antarcticas frozen
valleys. Under the watchful
eye of an instructor, of course.
From 5654 polarcruises.com
Like that? If you want icy breath
and burning muscles, youll find
frozen waterfalls in the French Alps.
From 816 responsibletravel.com

28-29
Ski Fresh Powder
In Iraq. Yes, Iraq
High up on Halgurd, theres
no sign of the war ravaging
the country only acres of
untouched powder, fit for
a 10-day skiing expedition.
From 1970 anotherworld
adventures.com
Like that? Too close for comfort
to a war zone? Instead, paraglide
onto the otherwise inaccessible
Alpine snow fields in Les Arcs.
From 94 speedriding-school.com
TAKE THIS YEARS SKI
TRIP FURTHER OFF-PISTE
ITS HIGH TIME
FOR A COSTAL
TRIP WITH
MORE DEPTH
30-31
Fat Bike The Fjords Longwave Action
With tyres the size of a small
cars, fat bikes allow you to
pedal your way over the
course of five glorious days
across a 200km stretch of
virgin terrain between the
glaciers of Kangerlussuaq
and the coastal town of
Sisimiut in the Arctic Circle.
4958 fatbike-greenland.com
Like that? Pro cyclists do their
pre-season prep on the roads of
Mallorca; for an even tougher
challenge, take your Lycra to the
islands superb MTB trails.
From 24 tramuntanatours.com
32-33
Chicama on Perus Pacific
coast has iconic status among
surfers, for good reason: the
unique off-shore geology
creates a single, unbroken,
mile-long wave. Catch it right
and you can ride the crest for
a full two and a half minutes.
From POA aracari.com
Like that? So-called cold Hawaii,
Klitmller in Denmark is much like
regular Hawaii in terms of its high-
quality surf spots. Bring thermals.
POA coldhawaii.com
34-35
Ride The Worlds
Highest Railway
That its about the journey,
not the destination is a gap-
year platitude, but in this case
its true. This 11-day rail trip
from Lhasa in Tibet to rmqi,
China, takes in the Himalayas,
reaching a height of 16,640ft.
From 8050 goldeneagle
luxurytrains.com
Like that? Through mountains,
deserts and salt flats, the American
railway allows you to appreciate
the 3400 miles between California
and New York at high velocity.
From 172 dereklow.co

136 MENS HEALTH MENSHEALTH.CO.UK


36-37
Leap Of Faith
A normal bungee jump is over
so fast, your brain is too busy
drowning in adrenaline to
process whats happening.
Not so in the worlds highest
bungee from Macau Tower.
Jumping from a colossal
233m, youll have ample time
to contemplate your mortality.
354 macautower.com.mo
Like that? Middlesbroughs
transporter bridge may be only
50m high, but leaping from it
face-first toward the murky river
Tees is still frankly terrifying.
From 60 experiencemad.co.uk
MENSHEALTH.CO.UK
AROUND THE WORLD IN 80 ADVENTURES
40-41 47-48
All-Terrain
Join The Tribe 42-46
Adventure
As if they didnt have enough
The Moken people of adventure sports to choose
AMAZING from, the innovative Kiwis
Myanmar have preserved RACES have created packrafting.
the same semi-aquatic way TRI TO KEEP UP
Strap an inflatable kayak to
of life for over 4000 years, your back as you hike across
If Chia Triathlons
1.9km swim, 90km the rocky terrain, then inflate
living aboard hand-built cycle and 21km for the surging whitewaters.
boats. Theyre so used to run dont take
your breath away,
376 packraftingnz.com
free-diving up to 20m for the azure waters
Like that? Take it underground.
Squeeze, shuffle and spelunk your
shellfish that their eyes and Sardinian
vistas most
way through the dark, dank yet
stunning caves of Snowdonia.
are said to have developed certainly will.
140 followyour
From 79 go-below.co.uk
underwater vision. Join passion.it
them as they teach you to RUN THE 49-50
spear-fish. Like an episode GREAT WALL
See The Greatest
of Blue Planet made real. Hit a different
kind of wall by
Shoal On Earth
competing across In June, millions of sardines
POA njcharters.com
an undulating swarm the South African
Like that? Most people go out of their 42.2km section coast en route to the Indian
way to avoid snakes. Go out of yours of the Great
Wall of China.
Ocean, drawing opportunistic
to accompany Chennais Irula tribesmen dolphins, seals and sharks.
From 980
on their daily (and potentially deadly) anotherworld Dive among them to watch
snake-catching sojourns. adventures.com the ferocious feeding frenzy.
From 120 vivanta.tajhotels.com 1875 diveworldwide.com
QUADRUPLE
THREAT Like that? Let top photographers
Triathlons are so and Blue Planet cameramen guide
2016. The four- you on a dive in the Antarctic waters.
discipline NW05 From 3940 responsibletravel.com
quadrathlon in
Morocco includes YOUR HOLIDAY HOTSPOTS
desert biking ARE DUE A SEA CHANGE
and orienteering.
From 3495
igoadventures.com
GO ULTRA IN
MAURITIUS
Tackle the Ultra-
Trail Raidlight
Beachcombers
120km trail
course. Or enter
the easier 10K
and soak up the
Mauritian sun.
38-39
106 beachcom
ber-events.com 51-52
RUNNERS HIGH Cycle A Century
Ride Rapids Reaching 2300m Subvert your stereotype of
In Umbria in altitude, the
Nepal Marathon is
the all-American road trip. To
Only an hours drive from the see the diverse landscape at
one of the highest
hustle and bustle of Rome are races in the world.
its rugged best, youve got to
the manmade Marmore Falls. Participants will get off the freeway and onto
At the base of the waterfalls, raise their red your bike. Colorados Red
board your dinghy and do blood-cell count Rocks Century route takes
and awareness for
battle with the fourth-degree in 100km of dusty, almost
a variety of NGOs
rapids lying in wait over a in the process. Martian mountainscape.
frothing 3km stretch of river. From 495 64 redrocksgranfondo.com
34 raftingmarmore.com anotherworld Like that? The achingly steep
MAY AS WELL BE IN IT adventures.com hairpins of Mont Ventoux reliably
Like that? On the Afon Tryweryn
FOR THE LONG FALL in North Wales, the boulder- throw up drama in the Tour de
strewn whitewater is every bit as France. Join the greats and take
powerful as its Italian counterpart. on the Giant of Provence yourself.
From 66 canoewales.com 789 responsibletravel.com
MENS HEALTH 137
AROUND THE WORLD IN 80 ADVENTURES

EMBARK ON AN
EVERESTIAN
ADVENTURE ON
A SAFER SCALE
53-54
Experience
Base Camp
You dont have to risk life
and limb on the South Col to
experience the immensity
of Everest. On this 17-day
trek up to base camp,
youll see the mountain in
all its majesty and from all
angles, including from the
summit of neighbouring
Kala Patthar. This should be
top of the list for any hiker
worth his boots.
From 1209 walksworldwide.com
Like that? Granite pillars that soar 6500ft
into the sky, and glacial waterfalls that
cascade into glittering, crystal clear lakes.
Yes, youd be wise to add the W Hike
through Patagonia to that list, too.
From 2862 intrepidtravel.com
 60-61
Leader Of The Pack
Become a bona fide musher,
leading a pack of powerful
55-59 Greenland dogs across the
FANTASTIC snowscapes of the Ilulissat
BEASTS Icefjord, a Unesco World
KILLER Heritage site. Over four days
CONSERVATION and nights, youll camp out
Head to Atlantic on the tundra, huddling
Canada and join for warmth under reindeer
the first ever furs and looking out for the
census of orcas.
Make those
Northern Lights. Very cool.
sightings count 1700 anotherworldadventures.com
for more than just Like that? With air temperatures of
Facebook likes. -50C in winter, the most enjoyable
2990 responsible activity in Oymyakon the coldest
travel.com inhabited place on Earth remains
THE CIRCLE to hole up in your hotel with a loved
OF LIFE one keeping each other warm.
From 770 yonderbound.com
After two decades
of being off limits
to tourists, the
Eastern Serengeti
grasslands have
reopened for
front row seats to
the Lion King IRL.
From 320
asiliaafrica.com
PICK UP A
PENGUIN
This journey to
the South Pole
covers kite-skiing
and ice climbing,
but the highlight
has to be chillin
with a 6000- WATCH YOUR
strong colony of WORRIES TURN
emperor penguins. TO MUSH IN
From 50,140 MOMENTS
white-desert.com
BEAR GAINS
Want to get close
to wild grizzlies
without getting UPGRADE THE ENVIRONS
mauled to death?
Make for the 62-63 64-65 OF YOUR YOGA SESSIONS
Cariboo Mountains Jungle De Luxe Stand On Top
of British Columbia
with Gary Zorn
If the Ewoks had possessed Of The World
AKA The Bear the architectural nous to When Frederick Cook first
Whisperer. build a five-star luxury resort, reached the North Pole back
5195 wildlife Mashpi Lodge would be it. in 1908, he didnt have the
worldwide.com Nestled high in the canopy luxury of toasting his arrival
GIVE YOURSELF
of the Equatorial Choc Bio- with a glass of champagne.
THE HUMP Region one of the most You will. Travelling on board
From July through important biodiversity spots the worlds most powerful
to October, the on the planet you have all icebreaker the nuclear-
Polynesian the flora and fauna of the powered Victory day trips crystalline Adriatic waters,
paradise of Tonga
remains one of
Amazon rainforest on your
doorstep, alongside all the
include hot-air balloon flights,
helicopter trips and zodiac
66-67 run through the dense pine
the only places
you can snorkel mod cons (and then some) rides around floating icebergs. Recharge Your forest, then dance until dawn
in the company of a world class hotel. 19,000 responsibletravel.com Batteries under the star-swaddled sky.
From 115 a night
of majestic Double rooms from 1162 per During summer months, the
Like that? Fly over Western obonjan-island.com
humpback whales.
4200 responsible
night mashpilodge.com Australias iconic Horizontal Falls entire island of Obonjan off
by seaplane and see the incredible the coast of Croatia turns Like that? You may not get the
travel.com Like that? Bob along the sunken
natural phenomenon of a 5m-high Adriatic sun or the wellness-loving
canyons of Canadas Nahanni itself over to the pursuit of
waterfall rising out of a flat sea. Europeans, but yoga on the Cornish
river, past the hot springs and cutting cortisol levels. Flow
From 490 horizontalfalls coast is every bit as rejuvenating.
breathtaking waterfalls of this
adventures.com.au through sun salutations as POA beachretreats.co.uk
beautiful Word Heritage site.
From 4390 worldexpeditions.com the sun rises over the

140 MENS HEALTH MENSHEALTH.CO.UK

 AROUND THE WORLD IN 80 ADVENTURES

68-69 70-71 72-73 is on, its all about getting

dangerously close to twisters.
Back To Basics Surf The Side Storm-chasing 1950 stormchasing.com
Base jumping where you Of A Volcano In Kansas Like that? Try telling the people of 76-80
propel yourself from the tops In snowboarding, bailing Enter Tornado Alley in the Catatumbo lightning never strikes
BEST OF
of buildings, cliffs and/or twice. Their storms rage 260 times
means eating snow. In central US and ride alongside
a year, producing the worlds highest BRITISH
bridges just high enough to volcano boarding, it means expert meteorological thrill- concentration of electric activity. GET WET IN
safely release a parachute face-planting on coarse black seekers who love talking From 2595 araguato.org WALES
is not something you want sand, which when travelling about the weather even more Clamber across
to just have a go at. At the at speeds of 95kph on a than us Brits. Once the chase craggy precipices
Snake River Base Academy reinforced plywood toboggan as waves batter
in Idaho, youll learn all the the Pembrokeshire
is no laughing matter. As shore. Coastal
skills you need to jump off if the stakes werent high exploration at its
a cliff and live to tell the tale. enough, the Nicaraguan wettest, wildest
971 snakeriverbase.com volcano is very much active and Welshest.
219 responsible
Like that? Reduce your risk of and could blow at any minute. travel.com
certain death even further by 28 bigfoothostelleon.com
cliff diving into the Blue Pool ZIP-LINE AND
in the Gower Peninsula. Like that? For a safer and closer
SINKER
Free explore-gower.co.uk ride, board down the Stockton sand
dunes in New South Wales. With The hike up to the
60-degree slopes and 30mph rides, top of Penrhyn
youll still get the adrenaline flowing. LEND YOUR ANNUAL TRIP Quarry in North
17 portstephens4wd.com.au A BRAND NEW TWIST Wales is a slow
one, but the
journey back is
anything but.
Strapped to the
fastest zip-line
in the world,
SWAP SANDY youll hit speeds
BEACHES FOR of up to 100mph.
A HIGH-VELOCITY
60 zipworld.co.uk
EXCURSION
DROWN YOUR
SORROWS
Every day, the
beguiling waters
of Corryvreckan,
Scotland, are
transformed
into a whirlpool.
Naturally, you can
pay to swim them.
POA swim
trek.com

SURFS SUP
Supersized
stand-up paddle
boarding (SUP)
74-75 is the best way
to take in the
Go Off-road geological beauty
InMexico of the Cornish
coastline, and get
Pilot your very own state-of- a decent upper
the-art, race-ready dune body workout in
buggy and leave your fellow the process.
rally drivers eating desert 40 newquayact
ivitycentre.co.uk
dust. Youll hit speeds of
up to 90mph as you tear STEELY
around the arid landscape DISPOSITION
of Baja California in buggies The Lake Districts
designed to handle the bump very own via
and grind of the infamous ferrata where
you scale sheer
Baja 1000 off-road race. cliffs using only
No wall will stop you. iron-rung holds
8515 momentumadventure.com is not for the
Like that? Speed over Icelands faint-hearted. Or
gnarled lava fields and volcanic weak-gripped.
sand deserts in a specially adapted 45 honister.com
off-road buggy. Ice, fire and 4x4 fury.
6060 momentumadventure.com

MENSHEALTH.CO.UK MENS HEALTH 141

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 ONE W
NSWE
QQUESTION
QU
UESTION
Whats the dirty
little secret
to treating
depression?
d
W ere no big fans of
slogans here at
MH. And as inane,
half-witted jingles go, few are
more glib than the irritating Eat
Clean, Train Dirty mantra. You
already know our thoughts on
so-called clean-eating. As for
soiled training, just what exactly
does a dirty workout consist of?
Well, as it transpires, not a
great deal for your muscle mass
but rather a lot more for your
spirits. Embrace the most literal
interpretation of the train dirty
maxim and you have on your
hands a potent mood-booster.
Researchers at the University of
Bristol found that exposure to
146 MENS HEALTH
soil bacteria has an effect on the
immune system that can lift your
state of mind as effectively as
antidepressants. In particular,
m.vaccae thats mud bugs to
you and us are thought to spark
changes in immune cells that
improve messaging between
the body and brain, increasing
energy and motivation.
If, however, youre a stick-in-
the-mud about such unlikely
uppers, you might want to know
that separate research from
Sage Colleges in Troy, New York,
confirmed the same bacteria
also curb anxiety in mice. In their
studies, rodents exposed to
D
34
ANSWER
m.vaccae navigated
a maze twice as fast
as a control group,
with the brain-
Mud
sharpening effects
lasting for days afterwards.
Those who are keen to bury
their risk of depression and
unearth fresh focus should
WORDS: SCARLETT WRENCH | PHOTOGRAPHY: MICHAEL HEDGE
consider getting down and dirty
at MHs Survival of the Fittest
adventure race series. Sign up
for one of our four city events at
mhsurvival.co.uk (Manchester,
for the record, is host to the
muddiest course). Good clean
fun always was overrated.
MENSHEALTH.CO.UK