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CONTENTS

MAR
2018
ON THE COVER
62
Make These Trends Yours
It’s the time of year to hit refresh.
Follow this simple plan to instantly
look sharper and more stylish.

IN 06 ED’S NOTE
10 ASK MEN’S HE ALTH

32
EVERY 13 BULLE TINS
62 AM ST YLE
ISSUE 96 E X TR AS!

42
8 Weeks
To Sharper
Here’s the Truth About Stem
Cell Penis Enhancements
They may help your skin, but they
won’t increase your length.

Thoughts And
A Pay Rise
The shortcuts to
maximising life’s

2
greatest luxuries.

HOW TO ASK
IF YOU’RE DOING
WELL IN BED
“WHAT WOULD YOU SAY IS
THE BEST SEX WE EVER HAD?”
Metashred Your Body
The eight exercises here hit every muscle.
Look it over to find the fat-blasting
combinations that work best for you.

83
What Happens When You
Run A Marathon?
ON THE COVER
PHOTOGRAPHY: VERNON WONG
ART DIRECTION: JASON TAN
STYLING: SHEH
HAIR & GROOMING: KENNETH
LEE, HAIR USING BOBBI BROWN &
Whether you’re still hobbling from MAKEUP USING SCHWARZKOPF
JEANS: ROCK REVIVAL FROM
London or picking up the pace BREAD & BUTTER
from New York, our quick tips will MODEL: KRIT MCCLEAN/AVE
make going the distance a good bit
easier. Just don’t tell your rivals.

2 MARCH 2018 M E N S H E A LT H . C O M . S G
78
The Beginner’s Guide To Weight Loss
Haven’t exercised in years (or ever) and need to
drop 15, 20 or even 50kg? Take it off painlessly
and for good with this plan.

84
What and When
You Should Eat to
Build Muscle
Use this nutrition guide
to get the best results
from your workouts.

Yes, You Can Build


This Body Without
Weights
If you think iron-free
54
Mind Games
In Aisle 5
In the supermarket,
exercises are for wimps, your purchase decisions
Tim Robards would like a are often subconscious
word. He forged his cover- – and retailers are fully
model physique with three aware of that fact.
challenging variations of Use this map to resist

74
classic body-weight moves. their tricks.

22 88 44
Why Reynolds Rocks
Ryan Reynolds is a disruptor, joker and flat-out
great guy. What’s there not to love?
Phenomenal By 40
Gabriel Yap wanted to get in shape before the
big 4-O. His hard work and dedication led to his
Are Smartphones Making
Us Stupid?
Find out how to upgrade yourself,
phenomenal transformation. not your selfie.

MARCH 2018 3
GET IN TOUCH WITH US AT:
menshealth.com.sg/connect

THE WORLD’S LARGEST MEN’S MAGAZINE

SPH MAGAZINES RODALE INTERNATIONAL

GROUP EDITOR-IN-CHIEF Chief Executive Officer SVP, International


Loh Yew Seng, lohys@sph.com.sg Business Development & Partnerships
Caroline Ngui, nguislc@sph.com.sg
Robert Novick
GROUP EDITOR Strategic Planning Director
Executive Director,
Raymond Goh, raygoh@sph.com.sg Foong Seong Khong, foongsk@sph.com.sg
Business Development & Global Licensing
Publishing Services Director Kevin LaBonge
Leong Tscheng Yee, leongty@sph.com.sg Director, Business Development & Global Licensing
Corporate Communications Head Angela Kim
EDITORIAL
Chin Soo Fang, soofang@sph.com.sg Director,Global Marketing
Tara Swansen
Editor Vice-President, Human Resources
Kelvin Tan, kelvtan@sph.com.sg Irene Lee, leebl@sph.com.sg International Financial Manager
Michele Mausser
Writer
Administrative Assistant
Darren Lin, dwlin@sph.com.sg ADVERTISING SALES Shoi Greaves
Content Producer Editorial Director, Rodale International/
Gilbert Wong, gilbertw@sph.com.sg General Manager Director of Content, Rights & Photo Operations
Pang Lee Cheng, panglc@sph.com.sg John Ville
Executive Sub-Editor
Leonard Lau, leonardl@sph.com.sg Senior Account Manager Editorial Director, Men’s Health and Women’s Health
Alan Lim Laura Ongaro
Senior Manager,
Administration and Editorial Support Unit Editorial Director, Runner’s World, Bicycling,
Prevention & International Branded Books
Juliana Chong, julianac@sph.com.sg MARKE TING
Veronika Taylor
Editorial Support Manager Senior Content Manager
Team Head
Alice Han, tayaha@sph.com.sg Karl Rozemeyer
Vicky Yong
Senior Coordinator Associate Editor
Manager
Munirah Abdul Rahman, munirahr@sph.com.sg Samantha Quisgard
Jasmine Koo
Production Assistant
For sales and marketing enquiries, Denise Weaver
C R E AT I V E
e-mail Jacqueline Yik, jacyik@sph.com.sg
Art Directors
Orland Punzalan, orlandsp@sph.com.sg NE W MEDIA MEN’S HEALTH ADVISORY BOARD
Michael Chian, cmichael@sph.com.sg
Jason Tan, jasontan@sph.com.sg Product Manager DR DERRICK AW DR JEAN HO
Associate Art Director Faith Yoong, faithy@sph.com.sg MBBS (S’pore), MMed MBBS (S’pore), MMed
Ashruddin Sani, ashdin@sph.com.sg (Int Med)(S’pore), GDA (S’pore), MRCP (UK),
Digital Marketing Manager (S’pore), MRCP (UK), FAMS (Dermatology),
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Sean Lee, khlee@sph.com.sg Consultant, University and Laser Clinic,
Senior Marketing Executive Dermatology Clinic, Mt Elizabeth
Chief Photographer Justin Chong, cjustin@sph.com.sg National University Hospital Medical Centre
Veronica Tay, verontay@sph.com.sg
VIDYA G. BHAT DR EUGENE HONG C.J.
Executive Photographers PUBLISHING SERVICES MSc, Nutrition & MBBS, Dip ABAAM,
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Nutrition Consultant Director, Electro Hair
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Photographers Alice Chee, siewyuen@sph.com.sg DR JASON CHIA Camden
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Darren Chang, darrenc@sph.com.sg Team Leader MSpMed (Aust),
Vee Chin, veechin@sph.com.sg Lisa Yong, lisayong@sph.com.sg Sports Physician, DR MARTHA LEE
Vernon Wong, vernwong@sph.com.sg Head and Consultant, DHS (US),
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Men’s Health Singapore is published by SPH Magazines DR NELSON LEE
Videographer Pte Ltd under license from Rodale Inc., publisher of Men’s Health ASSOCIATE PROFESSOR MBBS (S’pore),
Gong Yimin, gongym@sph.com.sg in the United States. All rights reserved. Title and trademark CHIA SING JOO Masters of Medicine
MBBS, FRCS (Edin), (Psychiatry), Grad
Assistant Photographers Men’s Health © Rodale Inc. No part of this publication may be
FAMS (Urology), Diploma Psychotherapy
Sherman See-Tho, sseetho@sph.com.sg reproduced in any form without the written consent of the Head & Senior Consultant, (Distinction),
Phyllicia Wang, wanglix@sph.com.sg publisher. Any views expressed by the Members of the Editorial Department of Medical Director &
Advisory Board in this magazine are their own and do not General Surgery (Urology), Psychiatrist, The
Admin Support Executive necessarily reflect the views of or is sanctioned by this magazine. Tan Tock Seng Hospital Psychological
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MITCH CHILSON
their membership, endorse or support any product or service Director of Strength DR PAUL ONG
advertised or articles featured in this magazine.
BR AND L AB & Conditioning, JAU LUENG
The articles in this magazine are for your information only. Evolve Mixed BA MB MChir MA
Do not substitute it for the advice of a qualified Martial Arts (Camb), FRCP (UK),
Director healthcare practitioner or professional advisor. FESC, Senior Consultant,
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YEANG CHERN Cardiology, Device
Editor MBBS (S’pore), Therapy Department
Men’s Health Singapore is published by SPH Magazines Pte Ltd,
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82 Genting Lane, Media Centre Level 7, Singapore 349567. Wellness Doctor Tan Tock Seng Hospital
Digital Editor Tel: 6319-6319, Fax: 6319-6055, AsiaHealthPartners
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For back issues, e-mail circs@sph.com.sg.
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To subscribe online, visit www.menshealth.com.sg. DR BENJAMIN CHUAH (Glas), FAMS (ORL),
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Kim Wong, kimwong@sph.com.sg Consultant, Department Consultant,
Associate Art Director of Haematology-Oncology, Department of Ear,
MEN’S HEALTH IS AVAILABLE National University Nose & Throat,
Feng Ling, lingfeng@sph.com.sg ON BOARD SINGAPORE AIRLINES Cancer Institute Tan Tock Seng Hospital
FIRST AND BUSINESS CLASS

4 MARCH 2018 M E N S H E A LT H . C O M . S G
AM A R I S B . CLI NI C
SPECIAL

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Global Editions/
EDITORS-IN-CHIEF

Australia
IAN COCKERILL
Brazil
SERGIO XAVIER

5 SKILLS YOU’LL HAVE MASTERED


Bulgaria
VLADIMIR
KONSTANTINOV

AFTER READING THIS ISSUE


China
ZHOU SONG
Croatia
ROBERT FRKOVIC
France
PATRICK GUERINET

MARCH ON Germany

1
MARKUS STENGLEIN

P42
So, somehow the new year’s Greece
VASSILIS
come and gone, and we’ve GEORGAKAKOS

stumbled into the quarter mark of Hungary


MÁTÉ PÁSZTOR
2018 already. The morning dew of India
How To Get AROON PURIE
new year resolutions have dried That Pay Rise. Indonesia
up, and the grind of routine and NINO SUJUDI
Italy
responsibilities have come back in ENRICO BARBIERI
full force. Kazakhstan

You’re back at Square One.


Take a deep breath and wash the
2 ANDREY MANUYLOV
Malaysia
JOHN NG
Netherlands
self-incriminating thoughts away, JAN PETER JANSEN

P46
buddy. Look around; you’re hardly Philippines
ALLAN MADRILEJOS
alone. Everyone else is like a duck Poland
KRZYSZTOF KOMAR
on a pond, paddling furiously away
Portugal
under the surface of the water. What Shrinks PEDRO LUCAS

Gone for a buffet in spite of a Really Do. Romania


MIHAI GHIDUC
diet? Lazed in bed on a Saturday Russia
KIRILL
instead of using that gym VISHNEPOLSKY

3
membership you began in January? Serbia and
Montenegro
Kissed a girl you shouldn’t have, or IVAN RADOJCIC

P22
Singapore
bought something you couldn’t KELVIN TAN
afford? It’s OK, just restart. South Africa
JASON BROWN
Here’s one of my favourite South Korea
quotes by Khalil Gibran, a Why Ryan Reynolds Is
SEUNG KWAN PAIK
Spain
Lebanese poet in the 1800s, to Really A Role Model. JORDI MARTINEZ

help: “March on. Do not tarry. To Thailand


CHATCHAWIN
go forward is to move towards UNHANUN
Turkey
perfection. March on, and fear not
4
FATIH BÜYÜKBAYRAK
the thorns, or the sharp stones on Ukraine
DMITRY PRIBYTKO
life’s path.” United Kingdom
And beyond just pithy quotes, TOBY WISEMAN

P28
this issue we’ve assembled the Latin America
FRANCISCO CUEVAS
best restart advice for you. From
ARGENTINA
relationships to diet plans, workout
ARUBA
regimes to career plans, there’s If You’re Cheating.
CHILE
something for every guy looking to
COLOMBIA
get back on track in March.
COSTA RICA
Lets go, guys.
5 CURAÇAO

DOMINICAN REPUBLIC

P62
ECUADOR

EL SALVADOR

GUATEMALA

HONDURAS
The Fashion Trends You
MEXICO
Must Try In 2018.
Editor NICARAGUA

PANAMA

PERU

VENEZUELA

6 MARCH 2018 M E N S H E A LT H . C O M . S G
NOW! AT MENSHEALTH.COM.SG

Bad Dates:
Why You Might
Be Overspending
On Them
MH VIDEO
TWO BEST EXERCISES
TO INCREASE YOUR
GRIP STRENGTH
It’s easy to find bicep, chest or shoulder
workouts, but there’s a part of the upper
body that often gets overlooked: your
forearms. These muscles help with a lot of
the heavy lifting, yet get none of the credit
or attention. Find out how you can improve
your grip strength here.
www.bit.ly/2E51ANc

It’s not uncommon to hear


of people binge-eating,
but have you heard of
“binge-dating”? Yes, it can
happen and that’s what
leads to most of the bad
dates happening. It is a
term used when single The Most
individuals are looking to
arrange as many dates as Useful E-mail In
possible in hopes of finding
their true love, and this Your Inbox
could be the result of bad Sign up for our newsletter when you
dates happening. register to be a member on Menshealth.
www.bit.ly/2nzrize com.sg and receive free expert advice and
tips delivered straight to your inbox. Each
week, you’ll learn how to upgrade your
muscle gains, look like a million bucks and
get the girl. www.bit.ly/1YHEeSA

Penis Infections:
6 Ways To
Avoid Them Facebook
We’ll get straight to the point: You LIKE US AT
need to keep your junk fresh. You www.facebook.com/
need to prevent fungal infections. menshealthsingapore
You need to prevent chafing and
itching. You need to keep your
groin ventilated and your
TEXT GILBERT WONG

hair trimmed.

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FOLLOW US ON
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8 MARCH 2018 M E N S H E A LT H . C O M . S G
 SI G NAT UR E
I M AG E ACADEMY
I NTER NATI ONA L
SPECIAL

Be A Success
WhereverYouAre
RESEARCH HAS SHOWN THAT TRAINING ENHANCES ONE’S POTENTIAL TO HANDLE WORK OR
BUSINESS MORE EFFECTIVELY. LET JOSHUA LUKE AND HIS TEAM OF SIGNATURE IMAGE ACADEMY
INTERNATIONAL CONSULTANTS & COACHES SHOW YOU HOW TO ACHIEVE SUCCESS AT WORK
AND IN LIFE WHEREVER YOU MAY BE.

The Goal Communication, Charismatic clients and participants in this area


“Success can be much more easily Networking Skills, Dining & Hosting for success achievement.
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shares. He adds “.. it’s a test of your conducted for numerous The Heartset
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Joshua Luke, and Founder & Principal MACDOER Spectrum Personality train people- whether a whole
Consultant of Signature Image Profiling for Personalities organisation, division or an individual-
Academy International. Joshua wears Management, Signature Leader on exactly just that.
more than one hat - he has also been Profiling in Highly-Effective Team
featured as Celebrity Master Personal Management are another type of The Step-by-Step III:
Branding Consultant over various sought-after training. The Skillset
media platforms. Most recently, other Projecting the right branding in terms
than conducting trainings both The Step-by-Step I: of image presentation, carrying
locally and overseas, he went on to The Mindset oneself well in terms of etiquette &
receive the Best Personal Brand At the start of every initiative, project mannerism, communicating
Award for the Entrepreneurship and even endeavour, it’s important to effectively, network charismatically,
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Joshua is popularly known as, means master them more effortlessly within
is simply based on how he and his a stipulated time frame to achieve
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on the 3 ‘E’s, namely Expertise,
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ASK MEN’S HEALTH LIFE’S QUESTIONS ANSWERED

IF ALL THE
TELL-TALE SIGNS OF
UNQUENCHABLE THIRST,
FATIGUE AND CONSTANT
TOILET TRIPS ARE APPARENT,
YOU SHOULD DEFINITELY
GO FOR A CHECK-UP.

If all the tell-tale signs of unquenchable thirst,


fatigue and constant toilet trips are apparent,
you should definitely go for a check-up. But if
WHAT ARE you only have one or two symptoms, there could
well be another reason for your unwelcome
THE SIGNS I MIGHT energy dips. Dietary deficiencies are a common
reason for wavering vim. Low iron levels,

HAVE DIABETES? a lack of magnesium, and vitamins C and D


deficiencies are the main culprits.
– Pa u l HOW CAN I TELL IF I’M IN THE
ONE? – Nick
It’s a lot easier than you think. Your ideal beats per minute should
PHOTO 123RF

be 55 to 70 percent of your max heart rate, but you can mentally


“check in” with your muscles too. Personal trainer James Duigan
gauges intensity by asking questions: “A long answer means
they’re not working hard enough; not being able to talk means its

10 MARCH 2018 M E N S H E A LT H . C O M . S G
GET MORE ANSWERS TO LIFE’S QUESTIONS AT MENSHEALTH.COM.SG/ASK-MH

nose up at your net history, focus: “Technology is


don’t assume hers is
clean. Research by Queens
often portrayed as the
bad guy, but I’ve come
LEGAL EASE
University found that across no research to
CAN MY COMPANY READ MY
women are aroused by suggest our ability to PERSONAL E-MAILS ON MY
a far wider spectrum of pay attention is on the WORK COMPUTER WITHOUT
stimuli than men. It’s decline,” says psychologist CONSENT? – Simon
highly likely she simply Dr Gemma Briggs.
Generally, yes. Unlike some other
has more rarefied taste. “But how we apply our jurisdictions (for example, most
attention may well be European Union countries), Singapore
I STRUGGLE TO changing.” For example, has no privacy laws governing personal
FOCUS ON ANYTHING social media and push communications. Even in the EU, an
THESE DAYS. IS notifications may have employer may monitor employees’
SOMETHING WRONG trained you to absorb and communications as long as employees
WITH ME? – Ryan share a large volume of are informed of the nature and the
Allow us to allay what information quickly, but extent of the monitoring.
we imagine is your key disinclined you towards If your e-mails contain sensitive
personal data as defined under the
concern first: Unless immersing yourself in a
Personal Data Protection Act (“PDPA”),
you’re also experiencing four-hour research job. your company must have your consent
symptoms such as “We tend to before they can collect and process
short-term memory overestimate how well we this data. However, many employment
loss, disorientation and can multitask,” says Briggs. agreements (maybe even yours!)
problems with language, “It’s not that we’re more include a clause permitting employers
this is highly unlikely to easily distracted, but to monitor their employees’
be a sign of dementia. rather that we allow communications.
So, presuming your issue ourselves to become
amounts to little more surrounded by an
Do you have a question about
than general absent- increasing number of the law that you want to find out?
mindedness, let’s explore distractions.” Stress and Please send it to us at magmenshealth
@sph.com.sg.
a little deeper. anxiety also hamper
First, don’t fall for concentration, so you The legal information here does not constitute legal advice.
You should always consult a lawyer for the professional
the myth that your can start by asking what assurance that our information, and your interpretation of
smartphone bears the else might be taking up it,is appropriate to your particular situation, before you
commence any sort of legal action. We are not
blame for your faltering mental bandwidth. liable if you fail to do so.

CAN I REALLY GET CANCER


YES? THROUGH ORAL SEX? – Alan

MAYBE.
It’s not so much
too much; one or two words that oral sex can
is about right.” If you can say
cause cancer,
“keep going” aloud, you’re
spot on. but an infection
called human
DOES SHE CARE THAT I
NO? papillomavirus
WATCH MOVIES WITH (HPV), one of the most common sexually transmitted
EROTIC CONTENT? DOES
infections. It’s what causes genital warts. A study by
SHE LIKE THE SAME
THINGS? – Brian the National Institutes of Health found 72 percent
There is no default female of all oral cancers are HPV-related, and men are at
stance on this. Some women more risk by going down on women than by any other
would not begrudge a man MAYBE? combination. But perspective is required: In 90
watching this. It’s when you’re
spending more time with the
percent of cases, the immune system clears HPV
laptop than on top that it’s an within two years.
issue. But even if she turns her

MARCH 2018 11
I’M FIT BUT
STILL GET
TIRED GOING
UP STAIRS.
WHY?
While we can’t make any promises, the phenomenon of
which you speak is fairly common. Legging it up to your
third-floor meeting works a very different set of muscles
than on your Sunday 5K. “Climbing places a load on your
heart and lungs in a way your body won’t be used to,”
explains Cleveland Clinic cardiologist Michael Faulx. Your
hamstrings and glutes work harder to repeatedly lift
and rebalance the body. And if you’re breaking into
a sprint from standing, this will take your heart and
lungs by surprise, while sending your nervous system
into overdrive as it prepares for sustained, intense
exercise. If you don’t want to be gulping down air every
time you reach the boardroom, make sure to mix up your
training with interval sprints and hill climbs. And maybe
work on developing your time management skills too.

STEEP PROGRESS
FIND THE RIGHT FORM OF INCLINE TRAINING
FOR YOUR CURRENT LEVEL OF FITNESS. DO
THIS ONCE A WEEK.
INTERVALS develop control,
[For beginners] find a short hill and
X Run up a gentle hill mimic the effort of
for 5 seconds, then a flat run, no matter
walk down. Repeat how slow you go.
for 7 seconds, then
10, 7, and back to 5. SHORT SPRINTS
Keep your feet low [For the pros]
on the ascents. X Explode up a steep
hill for 8 to 12 seconds
STEADY EFFORT in an all-out effort.
PHOTO MASTERFILE

[For race training] Take 2 minutes to walk


X Most runners hit down, then go again,
the hills too hard. To 8 reps in total.

MARCH 2018 13
WARMING COLD
NO MORE
A study in the Journal

UP IS GOOD
of the Royal Society of
Medicine Open found
that zinc acetate
and zinc gluconate
A study in Singapore found that lozenges were
raising the thermostat by just a effective in
few degrees improved comfort, combating the
health and productivity. Study common cold. It is
participants (56) reported that calculated that either
thermal comfort, perceived air type of zinc lozenge is
quality and symptoms of sick effective in reducing
building syndrome were as the length of a cold by
good or better at thermostat one-third.
setpoints three and six degrees
warmer than the typical
Singapore office temperature
of 23 deg C. In addition, the
best cognitive performance BREATHE
test scores were recorded at
26 deg C – three degrees higher EASY WITH
than the typical setpoint. VITAMINS
A first-of-its-kind
pilot study
at Columbia
University’s
Mailman School
of Public Health
found that
supplementing
with vitamin B
may diminish
the effect fine
particulate
air pollution
has on cardiac
dysfunction and
inflammation.
The researchers
DON’T FEEL THE BURN found that
BIG BRAIN, NO WEIGHT GAIN Your risk of early death jumps
Researchers conducting experiments on the size of the vitamin B
23 percent if you take proton supplementation
working memory found that larger memory capacity pump inhibitors long-term,
made people better remember events, and that they was associated
according to the journal BMJ with significant
grew bored with them quicker than someone with less Open. These heartburn meds
working memory capacity. Study authors suggest this weakening of
reduce stomach acid and its the effect PM2.5
principle could be applied to weight loss diets if people symptoms but are overprescribed,
with larger working memory could visualise and perceive exposure had on
says nephrologist Dr Ziyad Al-Aly. heart rate, total
PHOTO 123RF

the feeling of eating an unhealthy or high-calorie food, Daily use over years can promote
but their recall would be enough to sate their craving white blood count
bone fractures, dementia and and lymphocyte
and avoid temptation to consume. kidney disease. count.

14 MARCH 2018 M E N S H E A LT H . C O M . S G
SINGAPORE’S NO.1 MEN’S MAGAZINE

WANT TO
GET BULGING
BICEPS IN 60
SECONDS?
WE’LL TEACH YOU HOW AT
MENSHEALTH.COM.SG.

LOG ON NOW TO GET


MORE SEX, HEALTH AND FITNESS
TIPS. OUR DIGITAL ISSUE IS ALSO
AVAILABLE FOR DOWNLOAD ON
THE MAGZTER APP.
COCOAONTHEBRAIN
Food for thought, literally: The flavanols in chocolate may improve
working memory and visual processing, and deter cognitive decline,
a new Italian review suggests. These compounds may also boost blood
flow to a part of the hippocampus affected by ageing. Avoid “alkalised”
chocolate (look on the label), which has lower amounts of flavanols.

„ PHOTOS 123RF „ DIGITAL IMAGING ASHRUDDIN SANI

16 MARCH 2018 M E N S H E A LT H . C O M . S G
BOTTLED OR TAP?
No studies suggest that enhanced bottled waters offer extra health benefits. If your tap
water tastes funky, use a contaminant-compatible filter certified by the National Sanitation
Foundation on your faucet, and/or get a pitcher.

SAY YES
TO CRESS WHOLESOME
The hype surrounding kale is GOODNESS
getting a bit stale. For a newer, As your whole grain intake goes up,
fresher meal picker-upper, sub your overall cancer risk may drop, a
out kale or similar greens and review in BMJ suggests. It could be
sub in watercress, says Chef Ming the fibre. Bulgur has over 50 percent
more of it than quinoa does. Tip:
Tsai of Blue Dragon restaurant Swop your morning oatmeal for
in Boston. Watercress is also bulgur. Toss it into salads at lunch, or
packed with nutrients and prepare it with garlic, scallions and
provides a snappy, peppery bite ginger, and top with trout or salmon
that takes salads, stir-frys and for an easy dinner.
even smoothies to another level.

CAFFEINE
OVERDOSE?
Cut back by about half a mug

START
(that’s 50mg or so of caffeine)
until you feel comfortable,
suggests Wesley Delbridge

THE DAY
of the Academy of Nutrition
and Dietetics. (Try half-caf, or
swop in tea.) Men’s Health

SMARTER
a es 1 o at
nutrition advisor Alan Aragon
says he’s seen people pull it off
with a four-week modified cold-
turkey plan.
1 few
of p d e y ar
t a na
a ra g e, a 2 P H
DRESS WITH
t ns y THE BEST OIL
Sne
S ne o Iowa State University scientists
found that our bodies are better
st il
at absorbing eight nutrients
. (including beta carotene and
vitamins A, E and K) when we eat
vegetable salads with soya bean
. or canola oil. And the more oil (up to
around two tablespoons), the more
nutrients were absorbed. Look for
organic non-hydrogenated oils as a
base in dressings, or mix your own.

MARCH 2018 17
LIFT WEIGHT,
EASESTRESS
Strength training isn’t all about
muscle; it may relieve anxiety in healthy
adults as well as in people with physical
and mental illnesses, a University of
Limerick analysis found. Researchers
point to the benefits of social interaction.
Try group training if you’re stressed.

THE NUMBER OF BEATS PER MINUTE A FIT GUY CAN


EXPECT TO HAVE AT REST. BUT ISOLATED INSTANCES OF
80BPM CAN HAPPEN, SAYS DR KEVIN MARZO, CHIEF OF
PHOTOS 123RF

CARDIOLOGY AT NYU WINTHROP HOSPITAL. IT COULD BE


STRESS OR LACK OF SLEEP.

18 MARCH 2018 M E N S H E A LT H . C O M . S G
TRACK MILES,
NOT MINUTES KNOW YOUR LIMITS
To lose weight in a Rhabdomyolysis is the breakdown of muscles and release of their contents, like the protein
walking/running myoglobin, into your blood. Too much myoglobin is toxic and can lead to kidney shutdown,
programme, focus on cardiac arrhythmia and even death. Danger signs: feeling weak, cola-coloured or reddish-brown
distance, not time. Troy urine, and extremely sore muscles. If that happens to you, head to the emergency room, says Dr
University researchers Mark Okusa, chief of nephrology at the University of Virginia Medical Center.
who studied 15
overweight people
found that on average,
those with distance LOOSEN YOUR BELT
goals lost 4kg, while Use a belt only if you’re using
time-focused people it as a protective measure
actually gained over when you’re maxing out on
1kg. One possible one to three reps. In that case,
reason: The latter may it may help prevent an injury,
have overestimated says Rolland Nemirovsky of
Manhattan Sports Therapy.
calories burned. The number of minutes you should use your foam roller, according to Lauren
For a regular session, Roxburgh, author of Taller, Slimmer, Younger: 21 Days to a Foam Roller
go beltless. The key to Physique and a “structural integration practitioner” (an expert in fascia, the
deadlifting is having a strong sheath of fibrous tissue around your muscles). Foam rolling for more than an
core, and a belt cheats your hour a day could be excessive, because your connective tissue and nervous
core of a good workout. system have a limit to how much rolling they can handle.

DON’T
SWEAT IT
A BALLSY
CHOICE
Sweating a lot? It’s
A British study not a bad thing. The
review found fitter you are, the
that tights faster your body goes
reduced to work regulating
soreness, added your internal
muscle power, temperature so you
and possibly break a sweat sooner.
Plus, you may have
reduced muscle
extra sweat glands,
damage. Plus, if says exercise
you think they physiologist Heather
make you Milton of NYU
stronger, they Langone Sports
may help your Performance Center.
performance, So congrats: You’ve
says trainer and trained your body to
world champion respond quickly.
powerlifter
Robert Herbst.

MARCH 2018 19
GET MOVING
DO YOU KNOW
THE WHEY?
Whey protein
supplementation is
Lace up the running shoes, pump up your bike tires known to be effective
or line up those kettlebells. Whatever you prefer, at maintaining
regular exercise is critical to your physical health muscle mass and
and, as studies have shown, works wonders on your performance.
mental state as well. Pressed for time? Look for A single blind study of
16 healthy, resistance-
shortcuts, like walking to work and opting for the trained men in The
stairs over the elevator. Little changes can make a Journal of Strength &
big impact over time. Conditioning Research
found that a whey
protein supplement
was also effective
under caloric-
restricted “cut”
diets, where athletes
were simultaneously
engaged in heavy
resistance training.

HAPPY
MARRIAGE,
HAPPY HEART
Researchers followed THE EARLY-
married British men for BIRD DIET
19 years to see how their Early risers eat
relationship ups and fewer calories, less
downs affected their risk sugar and more
factors for heart disease. protein than night
“Improving” marriages owls, the journal
were linked to lower LDL Obesity reports.
cholesterol and weight Scientists speculate
loss, while “deteriorating” that people have an
ones were linked to higher easier time making
diastolic blood pressure. healthy decisions in

.
the morning, when the
brain is fresher and
MAKE THIS YOUR willpower stronger.
NEW LUNCH
A daily meal replacement
shake is among the least
utilised tools for weight
management, says Spencer
Nadolsky. Blend 30g vanilla
protein powder, ½ cup
blueberries and a handful of
chopped walnuts with water
or milk. No blender? Mix the
protein with water and eat the
THE PERCENTAGE REDUCTION IN
PHOTO 123RF

rest on the side. It’s just 300


calories, but quite filling. HOSPITALISATIONS FOR HEART ATTACK IN NEW
YORK CITY COUNTIES WITH TRANS-FAT
RESTRICTIONS VERSUS THOSE WITHOUT.
Source: JAMA Cardiology

20 MARCH 2018 M E N S H E A LT H . C O M . S G
CRACK! MENTAL
STIMULATION
Sex stimulates body and
mind. Some hormones and
neurotransmitters released
during sex may have an
effect on brain function,
researchers believe. Try
The two most dangerous positions for sex are whispering that in your
man-on-top and doggy style. A recent Brazilian bedroom voice.
study of ER admissions found that your penis is
at the greatest risk for fracture during vigorous

Sex On
thrusting, when you’re more likely to exit your
partner and miss the target during reinsertion.
(The tissues that expand for an erection can
actually rupture under the extra pressure.) So
try to be mindful, wild man. If you hear a snap,
says Dr Rodrigo Barros, hit the ER. Immediately.
A Table
Women most want to try
this, a new poll reveals. She
lies back and relaxes, and
you can easily stimulate her
clitoris. Scissor her legs
BAD NIGHT, (open and then cross them)
GOOD MORNING to tighten her pelvic region
Have sex. The surge of around your member. Better
serotonin will help you wake for both of you!
up, says Dr W. Chris Winter,
author of The Sleep Solution:
Why Your Sleep is Broken and
How to Fix It. Even better,
make morning sex a habit: It’ll
signal the start of your day and
jump-start your internal clock,
which may help you sleep
better later that night.

0
PHOTO 123RF.COM

THE PERCENTAGE SPIKE IN YOUR ODDS OF A


“LIKE” IF YOU USE A B&W PHOTO IN YOUR
DATING PROFILE, A HINGE SURVEY REVEALS.

MARCH 2018 21
TEXT MIKE ZIMMERMAN
PHOTOS 123RF

22 MARCH 2018 M E N S H E A LT H . C O M . S G
A New YOUR LAWS FOR
REINVENTION
Disrupt, BS and curse your

Breed Of Hero
way to success – just like Ryan
Reynolds!

LAW #1 `LET IDEAS FLY


“There’s an old saying on a film
RYAN REYNOLDS IS A DISRUPTOR, JOKER AND set: ‘If you can’t find the a**hole,
FLAT-OUT GREAT GUY. FOLLOW HIM. it’s you,’” says Reynolds. You
never want to be that guy. “At
work, I like everyone to be part
In the land of superhero flicks, of the process. That means if
who knew that itch required the caterer has a good idea, you
Reynolds’ 2016 R-rated sex-gore want to hear it.” Be friendly. Be
comedy with authority issues? open. Be a catch-all. And be sure

W
Reynolds kind of did. He to give credit to the person who
spent 11 years trying to get first thought of the idea. No one
Deadpool made. Aside from a likes a thought thief.
persistent guy, does that make
him an innovator? LAW #2 `PIVOT WHEN NECESSARY
Perhaps. For Reynolds, serious is stale.
“We’re in an age of ultra- Before shooting began on The
We needed a new hero. Only communication, scoops, leaks, Hitman’s Bodyguard with Samuel
a few people knew it. Others all these things. We’re bees; we L. Jackson, the initial script felt
disagreed. The rest of us simply spread information instantly,” flat. “It was so different by the
had no clue. he says. “It’s increasingly harder time we went to camera, a
The problem? “New” is to surprise an audience in any tongue-in-cheek deconstruction
risky. New is disruptive. New capacity.” of buddy-cop action movies,”
is... “New is great,” says Ryan Though his latest, The Reynolds says. “And that all
Reynolds. “As long as it’s Hitman’s Bodyguard, offers happened around three weeks
useful. If it’s not, it’s gone in smart twists. Reynolds’ brand before shooting.”
a heartbeat.” of innovation does have its set
Sort of like what happens of laws. To wit: Innovate does LAW #3 `STAY NIMBLE
to bad new movies. And not mean alienate. Pushing Reynolds has worked with trainer
what would’ve happened boundaries does not include Don Saladino for eight years.
to Deadpool if that film causing pain. For a guy like him, “[Don] has programmes that I
hadn’t scratched a deeply that means inviting you to join can access online because when
unscratched itch. him on the ledge. I’m shooting, my hours are so

MARCH 2018 23
ALPHAMALE

“‘This party’s s**tty’ isn’t nearly


as effective as ‘This party’s a
total s**t symphony.’ That gives it HOW TO BE
a little jushe.” This law is only half
a law because, really, come on.
A CARING,
LOVING,
LAW #7.5 `TOY WITH THE LINE
“I’ve certainly said things online
AND
where I’ve thought, oh boy. I’m SOMETIMES
fortunate that there’s some
precedent for me acting like a
MEAN
jackass. If I were somebody like, FATHER ON
I dunno, Condoleezza Rice, it
might be a bit different.” Then
TWITTER.
he smiles. “But you have to set BY RYAN
precedents at some point.”
REYNOLDS
4 WAYS TO ARMOUR-
PLATE YOUR BODY
Work towards long-term fitness,
says Don Saladino, Ryan TWEET: “The mobile above
my daughter’s crib is just a
Reynolds’s trainer.
whole bunch of Nuvarings.
So she remembers how
1 `FIND FOCUS lucky she is.”
“This is a mindset issue,” says
Saladino, “but at the end of the REYNOLDS: “The Internet is
day, it doesn’t matter if Ryan’s so hostile, so many people
benching 130kg. What matters is have so many opinions. I
that he can perform with optimal have no problem sounding
energy, recovery and resiliency. like a hot bag of ignorance
if it’s going to make people
That’s why we train.”
laugh a little bit.”

2 `PREP FIRST
erratic. I don’t want to have to which were eaten at 2am. “We go for an hour,” says
meet somebody at 4am in a dark “Hugh Jackman has a dedication Saladino, “but we always start TWEET: “On our 6am walk,
gym. I just want to go when I can to his craft that I’m afraid I with 5 minutes of foam-rolling my daughter asked where
go.” When you plan your travels, don’t share. If I’m up at 2am, it’s and then 10 to 12 minutes of the moon goes each
plan your workouts as well. because something has gone movement prep where we attack morning. I let her know it’s
terribly wrong.” any areas of his body that are in heaven, visiting Daddy’s
LAW #4 `OWN YOUR FLAWS tight and need to move better.” freedom.”
“I am not innovative in the LAW #6 `BALL BUST
REYNOLDS: “That’s what
kitchen,” Reynolds says. “If I Speaking of Jackman, Reynolds 3 `DO VARIATIONS
Twitter’s for, 140 characters?
cook, you’ll have a structure maintains an ongoing “feud” with “One thing that worked for That’s for jokes.”
fire. The firemen will kick down the Aussie. (Example: Jackman Deadpool was incorporating
our door, take my wife away, tweets a lovely photo with a heavy training. Instead of doing 8
and give her a better life.” If you group of Chinese fans. Reynolds and 10 reps, we’re starting with
know your limitations, accept replies, “Pretty sure those are 4s, 3s, and 2s, progressing from TWEET: “Went to
them – especially if they could protesters.”) “Busting balls is a 75 percent of max to 85 percent, Disneyland because my
result in the incineration of great thing, but busting balls then 95 percent.” daughter’s obsessed with
personal property. needs to work in stark contrast to Mickey Mouse. She was so
excited when I got home and
that person’s character.” 4 `TRAIN FOR FUNCTION
told her.”
LAW #5 `DON’T BE INSANE Reynolds does jumping,
Reynolds eats “clean, whole LAW #7 `CURSE CREATIVELY throwing and carrying in every REYNOLDS: “I take
foods” every two or three hours Everyone and their grandma uses session. “People underuse fatherhood seriously. I just
when he’s bulking for a role. But the same swear words, usually in carries,” says Saladino. “Double don’t take the perception of
he stops short of Hugh Jackman’s the same context. Push yourself farmer walks, single-arm carries, it seriously.”
Wolverine diet, which reportedly harder: “I love a good compound and up-down carries really help
involved 6,000 calories, some of swear word,” Reynolds says. stabilise the core and shoulders.”

24 MARCH 2018 M E N S H E A LT H . C O M . S G
SEX

How To Ask If You’re Male


Doing Well In Bed
“WHAT WOULD YOU SAY IS THE BEST SEX WE EVER HAD?”
Confidential
My girlfriend wants to get
an IUD. Will this affect our
sex life? – Allen

Sure, it’ll put your mind at ease.


WHEN TO ASK IT WHY IT WORKS THE PAY-OFF An IUD, or intrauterine device,
After sex. Studies show that This simple query (make sure you Sex talk will be easier from is very effective and may be
the more time couples spend answer it too) is a good window now on, says Sean Horan, a less likely than other forms of
contraception to dampen her
TEXT DEBBY HERBENICK

talking afterwards, the more into your girl’s preferences. You’ll communication expert. Like any
libido, research suggests. That
sexually satisfied they are, says each learn or be reminded of skill, it gets simpler with practice. said, possible side effects, like
Amanda Denes, a pillow-talk what works. That’s what sexual That’s important because sexual bleeding or cramping, could
expert (yep). Feeling safe and communication is all about, communication is associated interfere with sex. And some
satisfied helps you both open says Denes – talking about what with sexual satisfaction and people say they can feel the
string that passes through the
up, Denes says. That’s because you like and how you like it. passion, according to a recent cervix and into the vagina; it’s
having an orgasm (she did, Coax out the details: the setting, study in The Journal of Sex rarely felt during intercourse but
right?) floods the brain with the timing, specific angles, positions, Research. The study also found may be noticed during finger
“cuddle hormone,” oxytocin, types of touch. It’s all valuable that satisfied couples are more play. For extra pregnancy
protection or to reduce the
PHOTO 123RF

while levels of cortisol, a stress intel that will improve your likely than dissatisfied ones to try risk of sexually transmitted
hormone, drop. And talk about sex life. And who knows? The the ideas they read in magazine infections, use a condom too.
an easy segue. nostalgia rush could lead to a articles. (Hint, hint.) – Sex educator Debby Herbenick
re-enactment.

26 MARCH 2018 M E N S H E A LT H . C O M . S G
SINGAPORE’S NO.1 MEN’S MAGAZINE

CAN
SKIPPING
LUNCH HELP
YOU LOSE
WEIGHT?
FIND OUT THE ANSWER AT
MENSHEALTH.COM.SG.
LOG ON NOW TO GET
MORE SEX, HEALTH AND FITNESS TIPS.
OUR DIGITAL ISSUE IS ALSO AVAILABLE FOR
DOWNLOAD ON THE MAGZTER APP.
SEX

TEXT MARTY KLEIN


PHOTOS 123RF

The New Infidelity:


Are You Guilty?
ILLUSTR ATIONS NICK SL ATE R

HAS THE CHEATING LINE MOVED? WE POLLED 2,400 MEN AND


WOMEN AND ASKED THERAPISTS HOW TO HEAT THINGS UP AT
HOME, SO YOU WON’T STRAY.

28 MARCH 2018 M E N S H E A LT H . C O M . S G
we’re looking for another person,” she notes isn’t a realistic comparison,” he says. But you
in a TED Talk, “as much as we are looking can learn from cheaters. Treat your partner
for another self.” Other myths, she tells us: like a paramour: Prepare for sex (prioritise,
that men cheat out of boredom and that a visualise), be present (savour it), embrace
marriage can never recover from infidelity. novelty (break your normal routine), and
Marty Klein, a California therapist for more make your woman feel attractive, desired and
than 30 years, says many of his patients want excited. Start by reading some of his case
to make marital sex as exciting as affair sex. “It studies on these pages.

YOU CALL THAT CHEATING?


Infidelity is when you secretly do something meaningful that you
know your partner doesn’t want you to do, says Robert Weiss,
author of Out of the Dog House. We asked some 1,600 men and
800 women which behaviours are cheating. Beyond the obvious
(intercourse, oral), opinions vary. So ask your partner.

E WATCHING VIDEOS BY YOURSELF


VERSUS INTERACTING WITH
SOMEONE ONLINE
DINNER WITH
SOMEONE YOU’RE
ATTRACTED TO

Ever sexted with a woman who’s


not your partner? Followed an ex
on social media? Shared secrets
with a “work wife”?
Men
6%

22%
Women
13%

47% 62% 43%


Women Men

Many women would call you a


cheater, our exclusive poll found. HAVING A WORK
And a gender gap appeared: “SPOUSE” Men
Women are more likely than men 29%
to call given behaviours cheating.
Fair warning, men.
What’s clear: Lust and Conflicts over adult videos are skyrocketing, Klein says. Often she’s
temptation are eternal, and upset about something else, and it may fuel that. Explore what she’s
modern life makes it easier to dissatisfied about sexually. Be curious, caring and honest. “Talking
about sex gives you a better chance to create change,” Klein says in
succumb. Of course, intercourse his book His Porn, Her Pain. And don’t promise to stop looking unless Women
and oral are considered cheating you’re sure you can. It’s better to productively quarrel than lie. 33%
by nearly 100 percent of men and
women. Kissing? For 95 percent
of women and 81 percent of men,
yeah, that’s cheating. KEEPING SEXTING
But beyond that, it’s YOUR DATING Men 75%
complicated. Watch erotic PROFILE Women 94%
videos? She’s probably okay with
Technology gives us lots of ways to cheat – and to get caught. (Texts are
it. Interacting with someone else? what trip up most cheaters, says therapist Paul McCandless.) Your “mistress”
Not so much. And cheating is not may be your phone: She may feel like it interrupts your time together, one
just a guy thing: Plenty of wives Men Women survey suggests. So put it down.
and girlfriends cheat too. 68% 83%
There’s new thinking about
why we cross the line into a real
affair. Therapist Esther Perel sets SENDING FOLLOWING AN EX ON SOCIAL MEDIA
out to bust myths in her new RACY For Both Sexes

15%
Straying on social media – like
book, The State of Affairs: PHOTOS messaging an ex – is linked to lower
relationship satisfaction among married
Rethinking Infidelity. Such
couples, a study found. The more
as: that an affair means the personal a message, the more risky
Men 75%
relationship is bad – or the it is, says McCandless. “If the level of
cheater is. The motive is often a discourse is, ‘Gosh, sounds like you’re
yearning for a lost part of your having a hard time with your wife,’ that’s
Women 91% a red flag.” Even worse: You’re not
identity. “It isn’t so much that telling your wife about the exchange.

MARCH 2018 29
SEX

SEX THERAPIST FILES


A seen-it-all therapist shares clients’
stories – and what you can learn about
having better sex with your wife.
BY MARTY KLEIN

1
THE GUY WHO
KEEPS GOING
BACK TO
YOUNGER WOMEN
Joel had one or two affairs every year. He
took up with inexperienced young women
impressed by his nice clothes and fancy
dinners. But he wasn’t just a jerk looking to
sleep with younger women – it was more
complicated.
According to Joel, his wife loved him but
wasn’t impressed with him. She knew him
before his success and had plenty of sexual
experience of her own. And while Joel had no
concerns about disappointing his girlfriends
sexually, he was concerned about
disappointing his wife. The results:
performance anxiety, sexual frustration, and
lower desire for his wife.
He needed a new attitude, I told him – one
of “we’ll have fun in bed no matter what.”
First: De-emphasise intercourse, making it
one of many activities in bed. That makes
erections unnecessary, reducing pressure.
Joel also needed to understand that he is
interesting to his wife. I suggested he ask her
what she liked about him – and to believe it.
He didn’t need to confess the affairs; he month or two.”
needed to confess his insecurity. This meant “It isn’t helpful to think your wife is the
opening uncomfortable conversations with his problem,” I said. “It’s a lot easier to change
wife and choosing to be vulnerable, disclosing yourself than someone else.”

2
his lack of confidence. “If you can do that,” I For starters, Claudio needed to realise
told him, “you’ll have plenty of erections and THE GUY WHO that real sex doesn’t feel the way the
desire, and you’ll both enjoy sex more.”
He did, and they did.
JUST WANTS stuff on screen looks. When we see it as a
manual, or expect our wife to be like the
SOME SUPERHOT actress, that is a problem.
SEX, THAT’S ALL Instead of focusing on specific acts, I said,
WHAT YOU CAN DO he should focus on how he wanted to feel
Try activities you can’t fail at. Claudio hadn’t had an affair – yet. He loved his during sex – and work with his wife to create
wife and thought she was hot. But they couldn’t that. Some want to feel young or free or
Some Saturday evening, when you and your sustain a decent sex life. They’d quarrel over wildly attractive. That’s what people create
wife have privacy, make a list of fail-safe, sex, and then it was off the table for weeks. in affairs – sex that satisfies those emotions.
erotic activities that you both enjoy: dirty Claudio was reaching his limit. Like many people, Claudio wanted to feel
talk, stroking yourselves together, reading He wanted adult video sex. “Something manly, alive, desired, and as if the world had
a hot story together, kissing for fun (not as different once in a while,” he said. “A little butt no boundaries – that he could do anything
“foreplay”), and asking questions. stuff – not every day, but maybe once every he wanted, without refusal by a partner or

30 MARCH 2018 M E N S H E A LT H . C O M . S G
society. He yearned to feel his wife’s discussed with his wife? None. He was sure
enthusiasm for him. This, of course, she’d judge him, an idea he couldn’t bear.
wouldn’t look like the sex he watches, “Maybe you’re judging yourself,” I said.
something he needed to understand. In “It would be hard for you to imagine her
accepting your sexual preferences – like
real life, a little bit goes a long way.
some of your past dirty kinks – if you didn’t
What could he and his wife agree to do accept them yourself.”

3
that would give him those feelings? She Self-acceptance is always easier in an
was willing to send him a few sexy texts THE GUY WHO affair than in a long-term relationship.
during the week. He could pull her hair in
bed as long as he didn’t hurt her. They
FEARS HIS That’s because the stakes regarding
rejection are so much lower.
could have a soft light on, just not so bright WIFE’S JUDGMENT I suggested he and his wife have a meta-
to make her self-conscious. She could be IF HE ASKS TO conversation: that they discuss how to share
the one to reach for the lube, and she could GET KINKY without fear. They could agree not to ask
“Where’d you get that idea?” They could
stroke his penis without being asked.
agree to be more curious when one spouse
suggests something new. They could agree
Ted was having great sex, but the guilt and
to take a few sexual risks together. And he
fear were killing him, so he wanted to end
WHAT YOU CAN DO his five-month affair.
could start.
Discuss how you want sex to feel. The sex in his marriage, though, was Names in this article have been changed.
so-so. “I’ve tried to leave my girlfriend,
Maybe you want sex to make you feel more LaDonna, a million times in my head,” he
desired. If she says, “But I do desire you,” said. “But giving up a Mercedes for an old WHAT YOU CAN DO
negotiate how she can express that. She Chevy, I can’t do it.” Share one thing you’re shy about.
could look in your eyes during sex, use a pet He loved doing the really dirty stuff that
name, text you during the day (“Can’t wait made him orgasm like he had in university. Tell your wife you want to make your
for tonight”), or ask during sex if you’re loving He loved role-playing in a pretend game relationship emotionally safe by each disclosing
what she’s doing – even when she knows you with LaDonna. And he loved lying on his something that makes you self-conscious.
are. Invite her to negotiate like that with you. back while she “climbed aboard.” Assure her that you’ll receive what she says
Talk about what each of you can do to create “We do other nasty stuff too,” he said. without judgment. Don’t tease her. And do not
the feelings you each desire. And how many of these things had he compare her to other women, even favourably.

WILL YOU CHEAT?

You don’t talk If you hide things because you fear your wife’s You don’t Affection and appreciation must be shown by
much about judgment – or act and speak differently when she’s believe your both you and your partner on a regular basis.
around – you’re blowing a chance to build intimacy But too often couples become complacent.
your turn-ons, wife finds you Feeling tempted to stray? Try writing your
with her, says Robert Weiss. Or you might be
especially developing intimacy with another. Stop it, already:
attractive and wife a letter. Tell her you feel you’ve both been
weird stuff. Share less personal info with that office cutie and desirable. taking each other for granted (be sure to take
more with your spouse. Successful couples have some of the blame) and that you’re afraid of
If she could honest talks early in the relationship with questions You can’t recall the consequences. Suggest going on a trip
see how you like “What turns you on?” or “What about your the last time together or taking some time for yourselves.
behave around sexual history don’t I know?” Try that on a slow you felt special. People can be their best selves at work or
women, you’d weekend. Sure, it’ll be hard to bring up. But that’s with strangers but not with their mates, says
what grown-ups do. therapist Esther Perel. Treat her like a lover, not
be busted. a wife or mother.

WILL SHE CHEAT?


You have sex Been awhile? You may blame stress, fatigue or She shoulders Many women told Walker they felt stuck in
10 times a year low T. But she may think it’s her, says Alicia Walker, more of the the wife role – nurturer, caretaker, household
or less, or she who talked with 46 cheating women for her book household manager. With their lovers, they felt free to be
Secret Life of the Cheating Wife. Pick a neutral self-focused. Don’t ask if she needs help; just
doesn’t orgasm. duties than
(clothed) moment to tell her why you’re avoiding help. And ask what she wants in bed. Cheating
sex. It’ll bring you closer and you can seek solutions you do. wives seem to be explicit with their lovers but
together. In bed, be sure to focus on her pleasure as not their husbands. Ask how much sex she
much as yours. prefers, what she’d like more of, and what new
thing to try.

MARCH 2018 31
SEX

Here’s the Truth


About Stem Cell Penis
Enhancements THEY MAY HELP YOUR SKIN, BUT THEY WON’T
INCREASE YOUR LENGTH.

TEST JACK CROSBIE


PHOTOS 123RF

32 MARCH 2018 M E N S H E A LT H . C O M . S G
fuller look, but they also procedures, which sometimes other contexts.”
suggest the cells are only there peel back the outer layer of If The Sun’s graphic is to
to help the fat implants heal. penis skin and use medical- be believed, the stem cells
For help sorting out what’s grade cadaver skin to increase contribute to a “longer, fuller

M
really going on here, we turned the penis’ girth, but it also has look” in the penis. But Dr Smith
to a board-certified plastic the potential to come out lumpy says that’s not really what stem
surgeon in New York. Dr Darren or uneven. cells would do at all.
Smith at Rapaport Plastic “The only thing that’s at all The main benefit of stem
Surgery. He tells Men’s Health novel about it in this context cells, and why they’re used in so
the procedure seems to is separating out stem cells many other medical procedures,
be a routine existing method from the fat,” Smith said. “I’ve is that they dramatically
of performing a penis certainly heard of it in a lot of improve the body’s ability to
enhancement. What’s more, Dr heal. Dr Smith said that using
Let’s be honest: News of an Smith says adding stem cells to stem cells in the process
easy way to have a bigger the mix wouldn’t really make would improve patients’ skin
penis tends to make guys’ ears much of a difference, size-wise. quality — he compared the
perk up. But the reality behind The Sun’s report is mostly process to something called a
enhancing the size of your based off of a Stem Protect “vampire facial,” where blood
natural endowment is often
messy, dangerous and
blog post, which states that a
combination of fat collected via The reality platelets are used to rejuvenate
skin on people’s faces — but
complicated.
According to British tabloid
liposuction, and healthy stem
cells from a patient’s own
behind wouldn’t really have an effect
on their size.
The Sun, the latest penis body, can provide a new form enhancingg the “Stem cells aren’t particularly

size of our
enhancement craze in the UK of penis, breast and bottom useful for adding volume or
is a “natural” procedure by a augmentation that far surpasses length to an area,” he said.
company called Stem Protect
that uses stem cells and fat
any kind of enhancement
surgery available before. natural The takeaway? Stem cells
may help make the skin on your
from a patient’s body to
increase the size of their
Doctors harvest fat from
a patient’s belly, and then endowment is penis healthier, but any size
increases would come from the
member by as much as 8cm.
What role do the stem-cells
use a machine to isolate and
concentrate stem cells in it. That often messy,y injected fat. If you’re thinking of
getting an upgrade, Dr Smith
play, exactly? Stem Protect did
not immediately respond to our
stem cell-fat combination is
injected into the penis to make
dangerous
g and offered a few words of caution.
“Before engaging in anything
request for more information on
the procedure, and the details in
it bigger.
This isn’t a new procedure. Dr
complicated. like this, it’s important to see if
there’s any data or reputable
The Sun’s article are a little bit Smith noted that we’ve been experts behind it,” he said. “And
fuzzy. They say the stem cells doing penis enhancements two, make sure you’re going to
bond with existing penis using fat injections for years. somebody who’s well qualified
content to create (a) longer, It’s less invasive than other to do this.”

MARCH 2018 33
RELATIONSHIPS

TEXT JEFF VRABEL

Don’t Let Her


Haunt You
ILLUSTR ATIONS MASTERFILE

THE RIGHT WAY TO MAKE A CLEAN BREAK


FROM THE WRONG WOMAN.

34 MARCH 2018 M E N S H E A LT H . C O M . S G
What’s more, a break-up can stand out because we may see to shoulder all the blame.
trigger an actual condition. It’s them not only as encounters that `The Ex-orcism
called abandonment rage, a term didn’t work out but as something Crush that impulse as soon
coined by psychologist Reid bitterly damning about who we as you can. “If you’re always

C
Meloy. This anger is the flip side really, truly are. thinking, ‘I was too clingy’ or ‘I
of the lunacy that happened Meanwhile, Morris says, the was too sensitive,’ question the
when you liked her more than anguish over losing a quality story you’re telling yourself
she liked you. woman may come from the about the relationship,” Howe
Now that she’s gone, you’re grim realisation that you have to says. “A lot of factors determine
devastated. Like a tornado start competing (not to mention whether a relationship fails.
survivor, you’re wondering what bathing) all over again. Maybe it was timing, or the
the heck just happened. Plus, if you two were really person wasn’t ready for
Chalk up another thing that If you’re old enough to drink, close, you might’ve thought you something that mature.”
women do better than men: chances are you’ve already let her frighteningly near your If your sad, crushed brain is
break up. At least that’s been through this kind of thing. true self – a self that you yourself clinging to a narrative that puts
according to Craig Eric Morris, Most men have endured three may have never met until you you at fault, you may be trying to
an anthropologist who studies serious break-ups by the time met her. So you might feel a need control the chaos, so changing
heartbreak. they hit their 30s, according to that narrative will speed your
Like the incoming asteroid Morris’ studies. comeback.
that will wipe out life on Earth, But are those sad experiences For help, ask members of the
women burn hot and fast. When universal? Does one break fit former potential wedding party
a relationship is over, they all? Or, just as there are many for their help and insight: “Others
cry, invest in red wine, watch
Nicholas Sparks movies, log
different kinds of women, are
there many different ways of
Does one often provide more charitable
explanations than we provide for
on to Tinder, turn to Ellen for
spiritual strength, and then get
breaking up with them?
While no two splits are exactly
break fit all? Or, ourselves,” says Howe.

on with it – and come out in a alike, of course, they do tend just as there are THE MOTHER OF YOUR
better emotional place, where to follow patterns. Read on to CHILDREN
they greet the next guy. move on. many different Going cold turkey isn’t exactly
Men, on the other hand, slice
their suffering into long, dull, THE FIRST LOVE YOU kinds of women, practical when you’re attempting
to raise secure, stable human
onerous chapters, dragging out
our obsessive retelling, recalling
THOUGHT YOU WERE
DESTINED TO MARRY
are there many beings who’ve been suddenly
shoved into an emotional
one more thing, investigating
all the emotional forensics,
This could be the girl you fell
hard for in your teens, and the
different ways of hurricane by the two out-of-
control adults in charge of
and Facebook-stalking her for
months, if not longer.
girl you’ll be googling well into
your 80s. It’s a lifelong ache.
breaking up with everything. These relationships
are to BF/GF relationships what
We do not recover; we simply According to Lauren Howe, them? sweaters are to doilies.
grind on. And on. Once you saw who studies responses to Unravel carefully. Put your
her, now you don’t, then you see rejection (in case you thought negative reactions in a box and
her everywhere. Madness. your job was depressing), these bury it in the yard.

MARCH 2018 35
RELATIONSHIPS

`The Ex-orcism Lewandowski. So close your the knowledge that you’ll go


You need emotional distance. Dr eyes and press your nose against into your next relationship much
Anne Gilbert, a psychiatrist and this page. When you open your better armed.
behavioural health specialist eyes, she will not only still be Lewandowski found that
with Indiana University Health, gone but also have never even people who engaged in such
says your most prudent move is existed. Done. positive, cathartic writing felt
to go as cold turkey as you can calmer, more confident and more
while remaining a quality father THE LADY-BRO IN YOUR CREW empowered than those who
and person. If introducing sex into a perfectly wrote about the negatives.
“Start treating her as you functional squad is one of the `The Ex-orcism
would a pleasant roommate,” most effective ways to screw Don’t worry about the grammar –
Dr Gilbert says. “Do your best everything up, suddenly just get it down. For weightless
to set up a boundary, and be removing it is even worse. So if things, words are powerful;
emotionally separate. Keep you simply can’t bear the sight writing them down will feel
conversations cordial, business- of your ex, sorry – the team has physically relieving.
like and brief, and don’t react to already been forever changed. Set aside a specific time and
her reactivity.” If she goes, so does your social place outside your usual circles
In short, treat her as you network. That’s bad. to do this: a park bench, new
would the other crucial figures in `The Ex-orcism coffee shop, bar, whatever.
your children’s lives – teachers, If you two are serious about According to Penn State
doctors, mother-in-law. (Well, preserving the sanctity of the University clinical psychologist
maybe not the mother-in-law.) troop, fall back on the interests Michelle Newman, tying your
Later, says Dr Gilbert, you can you shared before the hooking thoughts to a specific spot will
explore reviving the friendship up happened: work complaints, gradually prevent them from
part. “I see lots of divorces where football games, people you both elbowing their way into other
people say, ‘One of my best can’t stand. times, such as just before bed
friends is my ex-husband,’” Dr In the meantime, ask your and when you’re trying to sleep
Gilbert says. “But that’s later on. buddies to give you an honest at 3am.
“At first you have to set rules, assessment of what they saw,
because someone always feels says Howe. This isn’t to talk trash THE CUBICLE FARM
more strongly than the other. As about her – calling her names NEIGHBOUR YOU NEVER
you recover, that’s when you can solves nothing and only makes SHOULD’VE DATED
relax the rules.” you look weak and slightly Think of it like a divorce. “In the
disgusting. same way divorced parents
THE HOT-SEX YOGA Instead, it helps you renegotiate their roles from
INSTRUCTOR understand that the narrative in parents to partners, you two
There’s no better partner than your broken, love-addled brain need to talk about how you’ll still
the one who introduces you to might be different from the one have a relationship, but that it
new perspectives, experiences, your crew witnessed. Love does needs to be a different one. This
skills and the reverse cowgirl. that, because love is not only renegotiation is key,” says David
Monmouth University stupid but also, ironically,
psychologist Gary Lewandowski heartless.
says losing a woman like this

6.58
is tough, because she’s the THE SOUL MATE YOU FELL
one who helped you expand HARD FOR
your sense of self and your She’s history – and no amount of
sexual skills. sulking, Instagram stalking and
But if mastery of a position fixating on the shortcomings you
like the T-square is the only once generously overlooked will
souvenir you bring home, remind change that.
yourself that you can also have So organise your recovery.
The average emotional
those intense experiences, Try writing (yep, writing) about pain rating for men
but probably with somebody why-oh-why it all fell apart, what after a break-up
more stable.
`The Ex-orcism
you both did wrong, what you’ll
never do again. Do it 30 minutes
(10 =Unbearable).
Make these two words your a day, Lewandowski suggests. Source:
mantra: Clean. Break. “Cyclical Look for the positives – reclaimed Evolutionary Behavioral Sciences
relationships – on-again, off- freedom, football nights,
again – increase the stress,” says bathrobe ‘n’ brew weekends, and

36 MARCH 2018 M E N S H E A LT H . C O M . S G
The Purge
HOW TO ENGAGE IN A
DIGITAL SHE-TOX.
“Social media makes those
moments where you have
to confront your negative
emotions more common,”
says Lauren Howe, a social
psychologist. Your coping
strategy is below.

Facebook After a relationship


status change, you can set
limits on how much of your ex
you see and how much she
sees you. For erasure, unleash
an app like Killswitch.

Netflix Remove her from


shared accounts and change
passwords. But be sure to
alert her, so she doesn’t rage-
text you when she’s shut out
of a Stranger Things episode.

Photos Apple goes so far as to


keep your last 1,000 shots in
your My Photo Stream album
– which, depending on your
settings, can pop up in
searches. The last thing you
need is a photo of your ex
commandeering the screen at
the wrong moment. Serenity
Caldwell, managing editor of
iMore, suggests searching your
ex’s name (which will search
faces, if you’ve tagged her)
and addresses you two
frequented (like her
apartment). If you want
mementos, hide photos
instead of deleting them.

Texts Delete the entire


emotional thread, not just a
few messages.

Snapchat Well, at least this


one’s easy.

Gmail Google keeps


everything, all the time, always
– so deleting her will entail a
lot of clicking. Search her
name, click Select All, Delete.
Empty trash. Exhale.

MARCH 2018 37
RELATIONSHIPS

Sbarra, a professor of her to seek solace from friends


psychology. It’ll also be awkward
bordering on waking nightmare.
and/or a therapist, and to dial
back the unicorn memes. The Recovery
`The Ex-orcism Otherwise, even though FIVE STRATEGIES THAT CAN
Regain control by becoming a No amount you’re no longer a direct WORK FOR ANYONE, EVEN
YOUR OWN SORRY SELF.
problem solver. Because it’s your problem, you’ll remain an echo
problem? Precisely. So head off of sulking, of a previous one. And as ice-
the changed, charged situation
before it turns into a game Instagram cold as this sounds, it’s no
longer your concern. “If
1/ Lick Your Wounds
In your brain, the aftermath of
of passive-aggressive looks,
whispers and backstabbing office
stalking and you are a reasonable and
kind person, you are not
romantic rejection can look like
cocaine withdrawal, a Rutgers
politics. Find ways of working
together in an impersonal team-
fixating on the responsible for your ex’s well-
being, as much as you might
University study found. So
give yourself time to clear your
head, says psychologist Gary
type setting. (And. yes, you have shortcomings you feel you are,” says Prof Sbarra. Lewandowski. Spend it outdoors:
Take hikes, go camping, climb a
been reduced to an emoji and `The Ex-orcism
everyone is e-mailing about you.) once generously Act with compassion. Allow
mountain. In a Finnish survey,
people who spent time in

THE CRAZY-INTENSE HOT- overlooked will for a reasonable division of


clothes, books, goldfish and
nature reported better emotional
well-being.
AND-COLD BORDERLINE
WOMAN
change that. So toothbrushes – and then
vanish. Completely. “No 2/ Grab a Beer with a Bud
We’ve all seen break-ups coming
This one is tricky, and it’ll sound
more brutal than it is. If you’re
organise your texting, no talking, no
reinforcing her behaviour,”
among our own circle of friends,
sometimes months before the axe
separating from someone who’s
battling serious demons, your
recovery. Prof Sbarra says. “Eventually,
your ex will move on, or
falls. Your pals probably could have
predicted yours. “Friends can help
you see the broader picture,” says
best move is to ask her to back direct her angst towards Lauren Howe, the author of a recent
out gracefully while encouraging someone else.” Stanford University study on failed
relationships. Ask, but only once.
Because if it’s all you talk about,
you’ll soon be drinking alone.

3/ Recall Your Previous Life


Good news: Before you were part
of a couple, you were a functioning
human being with your own
favourite pastimes, drinks, authors
and bands. Remember that guy? Be
him. You did it before, so do it again.
Think of activities you didn’t or
couldn’t do with your ex – hunting,
binge-watching Cops, listening
to U2’s entire catalogue on one
glorious road trip – and do it.

4/ Pause to Reflect
The simple act of thinking about
your break-up can boost your
recovery, according to University of
Arizona research. Take 10 minutes
or so each day to reflect. It’s okay to
run through her habits or traits that
annoyed you. In fact, recognising
these can help you find a better fit
the next time around, says Scott
Stanley of the University of Denver.

5/ Talk to Women
But not about your ex. “We know
that finding other partners is
helpful,” says Lewandowski.
“There’s no 100 percent solution
that works for everybody. But here’s
some science in your favour: Seven
or eight times out of 10, finding a
new, meaningful relationship will
help you get over a previous one.”

38 MARCH 2018 M E N S H E A LT H . C O M . S G
GUY WISDOM

Punching Away the


Bitter Pain of Divorce FLOORED BY AN EMOTIONAL WALLOP, HE FOUND HIS
SALVATION IN THE SWEET SCIENCE.

T
Talk about a sucker punch.
My wife and I were on
vacation in Palm Springs to
celebrate her making partner at
her law firm. One night, she’d
led me out the back door of our
Airbnb to make love in a hot tub.

TEXT KEVIN HOFFMAN


It was the sexiest thing she’d
ever done. Our 10th anniversary
was a few months away.
In the morning, her phone
kept chirping with texts. It was
7am and this was vacation,
so I asked her to move the phone
to the next room. Please.
She reacted defensively and

PHOTOS 123RF
said I was trying to “control” her
phone. A sleepy spat escalated
quickly, growing loud and tense.
Then I said it. “If we can’t find a
way to come to an agreement
on these things, we’ll end up
getting divorced.”
DIGITAL IMAGING ASHRUDDIN SANI

“I want a divorce,” she blurted.


The British have a word for
moments like this: gobsmacked.
My wife had never hinted that
she was dissatisfied, let alone
considering divorce. Yet once the
words escaped her lips, there was
no changing her mind. She didn’t
want to talk about it. She
refused couples counselling.
She was done.

40 MARCH 2018 M E N S H E A LT H . C O M . S G
Our marriage wasn’t perfect,
but it seemed stable. She worked
late, but we spooned in the Should
same bed and had the requisite
biweekly sex of spouses who read
you take
the column Savage Love. relationship
Not long after the trip, things
went nuclear from another silly advice from
argument. Before I knew it, she
had drained more than half the a therapist
bank account, cut off access who’s
single?
to our joint credit cards, and
lawyered up. If you think divorce
is bad, try divorcing a lawyer.
To be honest, at that point, I
wasn’t the catch I’d been in my You don’t need to be a chicken
20s. Deep into the marriage, to understand an egg. “Their
the priority of maintaining my knowledge of relationship
research is more important than
physique receded. Our social life their own relationship status,”
basically consisted of hanging says Ohio-based psychologist
out with other couples; my role Noam Shpancer. A good
was to hold down a lawn chair, therapist will work to understand
your life by empathising, being
drink beer and talk hockey. non-judgmental, and avoiding
Along the way, I’d acquired pretense or phoniness.
10kg of beer gut. Tinder ready hurt business. Soon I was in the best shape Things a good therapist
I was not. Still, I signed up. Physical of my life – at 40. I’d lost the doesn’t have to be? Married
or in a relationship. “The most
Enter my sister’s husband. exhaustion matched my inner standard divorce 20 and then important factor to look for is
He’d just attended an intro class state. Each day felt like nine some. I’d added 5kg of muscle. I rapport,” says Shpancer. “Ask
at Uppercut Boxing Gym in rounds of pummelling, but it was was once again able to be naked yourself: ‘Do I feel comfortable
Minneapolis – a gritty place run satisfying to embrace the grind. around female strangers. In fact, interacting with this person?’”
After a session, you should
by a woman boxer – and emerged Divorce was a fight I couldn’t for the first time, women actually
feel like you’re leaving the gym,
with a convert’s zeal. He saw how win, so training for an imaginary complimented me on my body. exhausted, in slight pain but
lost I was and asked me to meet boxing match gave me back a I still don’t know why my uninjured, and a touch stronger.
him at the gym. sense of control. I left my pain marriage ended, nor does it If you find you aren’t building
The first session was a brutal in salty droplets on a scuffed matter. No-fault state, no kids, rapport with your therapist and
aren’t leaving feeling successful,
reminder of how far I’d fallen. concrete floor, the soundtrack the no motive required. Assets despite giving it a few sessions,
Shadowboxing with emasculating incessant thwack of a speed bag. split down the middle. you might want to think about
pink weights left my arms as limp It was self-preservation, Like a spent boxer, I quit on seeing someone else.
as overcooked linguine. Forget an alternative to the bottle. the stool. No mas. I could mourn
flexing in the mirror or hitting on I punched till my arms were or live. I’ve invested in myself
cute women – this gym was in the too tired to pick up anything. in ways I never would have. I
engage with life more. I explore,
get away on weekends, love
rock climbing.
In boxing, they say everyone
has a plan until they get punched
Divorce was a fight I in the face. For me, divorce was
couldn’t win, so training for an that punch, reminding me to keep
my guard up and chin down, and
imaginary boxing match gave to protect myself at all times.

me back a sense of control. Kevin Hoffman is a writer in


Minnesota and former editor-in-
onses to rejection (in ca chief of the award-winning Twin
Cities alt weekly, City Pages.

M A R C H 2018 41
CAREER

8 Weeks To Sharper
Thoughts And A Pay Rise
THE SHORTCUTS TO MAXIMISING LIFE’S GREATEST LUXURIES.

W
With the explosion of broga
classes across the UK, it’s fair
to say that men have stolen
yoga from the girls. But it
appears we may have half-
inched the wrong bit –
especially if a clearer head is
what’s in mind.
The focus on breathing in
meditative forms of yoga will
improve the way you recall
information and your ability
to multitask. So all you need
to nail your upcoming work
presentation at the office is
some downward dog and an
om or two.

T E X T E M I LY B A D I O Z Z A M A N
The University of Illinois
compared a meditative form
of hatha yoga with a regular
stretching and toning class,
and found that after three
sessions a week for two
months, the hatha group saw
big improvements to their
cognitive abilities, while the
regular class saw none.
Next time a busy week
BRING HATHA 1/ BREATHE HEAVY 2/ SPINAL TACT 3/ THINK SHARP
PHOTO MASTERFILE

looms, jump back in with the Contract your throat Sit on a pillow or Focus your mind
girls at a gym. Go on, stretch
your mind.
TO YOUR DESK
TAKE THE BENEFITS FROM
and exhale loudly
through your nose to
calm nerves and cut
rolled up towel to
tilt your pelvis forward.
This aligns your
quickly by timing
a mantra of “fo” as
you inhale and “hum”
STUDIO TO OFFICE WITH stress. If you sound spine to a more as you exhale for
ANYWHERE EXERCISES BY RED like Darth Vader, comfortable S shape two minutes. Avoid
PANDA YOGA’S KATY BATEMAN. you’ve got it right. rather than a C. thoughts of beanstalks.

42 MARCH 2018 M E N S H E A LT H . C O M . S G
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Are Smartphones
Making Us Stupid?
A FAULTLESS BODY IS FUTILE IF YOUR MIND’S A MESS. READ ON TO
FIND OUT HOW TO UPGRADE YOURSELF, NOT YOUR SELFIE.

T
I just bought the new iPhone.
I’m not trying to be Charlie
Big Potatoes here; I just want
to share.
My mobile has been my most
captivating companion since
now defunct Nokia bricks, not

TEXT JOHN-PAUL NICHOLAS


Angry Birds, were Finland’s best
export. I love my phone. I feed it
my attention and it guides me
when I’m lost, entertains me
on my commute, and sends me
funny photos via WhatsApp.
I’m willingly enslaved. iSerf.
Maybe I should change that.
I mean, I could walk, queue,
eat, breathe and sit on the loo
without my phone – but, really,
PHOTOS (MAIN) MASTERFILE & 123RF

why would I?
Well, the results of
smartphone use are in, and
they’re troubling. Our phones
are downgrading our sleep,
topping up our fat stores,
depleting our batteries, and
making our minds less… you
know, thinky.

4 4 MARCH 2018 M E N S H E A LT H . C O M . S G
Our brains are entering e-mail, receive two back. Read who’d lost his prayer beads.
unplanned obsolescence and
we secretly knew it all along.
one article, open three new tabs.
The attention debt multiplies,
Maybe that’s why I should do it
more often.
WHY YOUR
We’re not talking about radiation metastasizes, and our waistlines Corporate types have also PHONE IS
– it’s more insidious than that.
Squinting and jabbing constantly
expand with it.
Nevertheless, tweets keep
been busy making “Mindfulness
Training” apps a business cliche
KILLING
at these handheld oblongs is
making hollow men of us.
arriving and Facebook needs
updating. I can hardly just let
for the 2010s – just like Bluetooth
headsets in the Noughties and
YOUR SLEEP
If you see your in-bed
To wit: Once upon a time, the battery die; love demands cocaine-snorting misogyny e-mail habit as a badge of
I would make plans then simply sacrifice at all hours. before that. productivity, a new study may
affect your happiness.
turn up. Now I make plans, That twitchy phone-checking Mindfulness is a meditation Research announced by the
remake them, have them remade feeling is our synapses shooting technique which helps you Sleep Disorders Center at the
on me, change locations a few indiscriminately because they’re choose what you pay attention University of California, Los
times, then get cancelled on by expecting distraction. to: a smart antidote to Angeles says that it’s not just
the much-touted “blue light”
text at the last minute. Neuroplasticity, our brain distraction. But even I can see an from electronic devices like
Meet-ups fast become matter’s ability to change, is addict’s reasoning here; immerse phones, TVs and laptops that
mind-boggling time conundrums a wonderful thing. It helps yourself in a new app to solve can affect sleep – using these
that Stephen Hawking would London cabbies’ hippocampuses your tech-dependent lifestyle. devices can also make it more
difficult for people to shut their
struggle with. So we accept it. expand to squeeze in an entire It’s like supersizing a Diet Coke to
mind off before bedtime due to
Maybe post an angry tweet if city. But when a drive-by lose weight. the stimulation. Ebook readers,
we’re really riled. shooting of tweets, texts and It turns out mindfulness for example, take an extra
These lifestyle tweaks are e-mails hits our brains, they doesn’t need an app. You 10 minutes to fall asleep
adapt to be distracted. compared with regular readers.
frazzling our circuit boards, watch your breath, letting your
This is far from the first
exposing “new weaknesses The sabbathmanifesto.org thoughts pass. The theory is that warning salvo, as the journal
in higher-order cognitive collective has instigated an clutching at your thoughts makes Organizational Behavior and
processes,” says Cornell annual Day Of Unplugging to you distraction’s b*tch. Human Decision Processes
University. These mental abilities solve this, while Wayne Muller, When I first tried this, found that the issue is partly
physiological. The blue light
– including problem solving, author of Finding Rest, Renewal phoneless, watching myself that keeps us awake actually
critical thinking and imagination And Delight In Our Busy Lives, breathing, I was out of my stops the body from producing
– are fast becoming as outdated says taking a “digital sabbatical” comfort zone. I had expected the sleep-promoting chemical
as txtspk because we can’t each week can offer a “visceral a retina-display show of melatonin. But they also have a
pernicious psychological effect.
ignore the buzz in our pocket. experience of life-giving intellectual pyrotechnics going “Smartphones are almost
And the more attention we nourishment and rest.” on up there, but it was mainly a perfectly designed to disrupt
pay to our phones, the more I left my phone at home distracted and bored graspy 10 sleep,” says the study’s author,
their demands grow. I write one for a day and felt like a monk minutes with winking moments assistant professor Russell
Johnson from the University of
of calm clarity. Michigan. “Because they keep
But I’m determined to keep at us mentally engaged late into
it. In this semi-futuristic war for the evening, they make it hard
attention, we are sleepwalking to detach from work so we can
relax and fall asleep.”
across the battlefield towards
Once upon a time, I would the androids.
Proper, simple mindfulness
make plans and simply turn (free, no in-app purchase) is
boring maybe, but it does help
up. Now I make plans, change me realise I’m as well-armed as a
locations, and then get new-born kitten. It’s scary in an
edifying way.
cancelled on by text in the Coming back to the breath
gives you control of your
last minute. mind again. Try it and let me
know how you get on. Better
yet, tweet me; my phone’s
gone quiet.

MARCH 2018 45
HEALTH

T E X T DAV I D M C G LY N N

What Can A Shrink


Do For You?
ILLUSTR ATIONS 123RF

PLENTY – IF PEACE OF MIND IS IMPORTANT TO YOU.


NOT SURE WHERE TO BEGIN? READ ON TO FIND ALL THE ANSWERS.

46 MARCH 2018 M E N S H E A LT H . C O M . S G
were caught in a rut they couldn’t don’t be. “Rapport with the Or consider e-mail or video
seem to get out of.” therapist is way more important chat. A study in the Journal of
Problems with anger or than the specific technique,” says Affective Disorders found
alcohol could be cause for the David Wexler, executive director Internet-based therapy to be as
couch, but don’t feel you have to of the Relationship Training effective as face-to-face sessions
pinpoint the issue, says Men’s Institute in San Diego. in treating depression.
Health mental health advisor To boost your odds of success,
Thomas Joiner. chat with a few prospective SHOULD I MAKE A SPECIAL
“Do you have a problem therapists on the phone before EFFORT TO FIND A MALE
that’s affecting your ability making an appointment. THERAPIST?
to function? Is it costing you Try not to focus on gender.
jobs? Relationships? It doesn’t I’M WORRIED THAT MY (If you can’t help it, then you
matter where it came from. It’s PROBLEMS AREN’T BIG have a lot to talk about on the
important to get help.” ENOUGH. WHAT IF I HAVE couch.) A study in the journal

M
NOTHING TO SAY? Psychotherapy suggests that the
WOULDN’T IT BE EASIER TO Don’t worry – you’re not on trial. therapist’s gender doesn’t affect
JUST POP A PILL? The agenda is looser than you treatment success, so ask around
You should think of might expect, says Wexler. A among people you trust for
antidepressants as the remedy good therapist just wants to recommendations.
of last resort. Sure, they can be make you feel comfortable so you Still, some men may be more
useful in some cases. But they can speak on your own terms. comfortable with a woman, and
also come with the potential for But say you do freeze up. Ask there may be scenarios in which a
side effects, including insomnia, about “triangle conversations,” woman may have the edge: “If a
Men are evolving. The old weight gain and sexual problems. where the client and therapist man has gone through a difficult
bottle-it-up and drink-it-away And they’re already engage in a common task, such break-up or is having trouble
approach to dealing with overprescribed in the US: A as playing cards. “The ability to understanding his wife, a female
psychological or emotional recent study published in The focus on the game instead of the counsellor might provide a better
distress has shifted to a new Journal of Clinical Psychiatry counsellor often allows men to opportunity to work through
talk-it-through strategy: 42 reported that nearly 70 percent talk more freely,” says Wexler. those problems,” says Joiner.
percent of men ages 18 to 32 of people taking antidepressants
view the shrink’s couch as an did not meet the criteria for HOW MANY SESSIONS DO I
essential part of wellness, clinical depression. NEED BEFORE I CAN GET ON
according to a 2014 millennial But more to the point, a WITH MY LIFE?

Sadly,
y
health survey. therapist can help you develop “There’s a chance we could
“Men are starting to realise strategies for overcoming any talk through everything in one
that talking about their feelings
can help them live happier,
negative thought patterns and
destructive behaviours you might there’s no session,” says Fredric Rabinowitz,
a professor of psychology
healthier lives,” says Ronald
Levant, a cofounder of the
have, and that’s something no
pharmaceutical remedy can do. blood- ressure at California’s University of
Redlands.
Society for the Psychological
Study of Men and Masculinity.
Or as Prof Wong puts it: “Pills
don’t teach skills.” equivalent
q for It’s more likely, however, that
you’ll need at least a couple
Read on to figure out if you
might benefit from a couch WHAT KIND OF THERAPIST
mental health. of months of weekly therapy:
A Journal of Counselling
confessional. SHOULD I VISIT? But if you
y feel Psychology study found that the

like you’re
y
A counsellor or licensed social first couple of sessions have the
HOW AM I SUPPOSED TO worker will give you a solid intro biggest impact, and that the rate
KNOW IF I EVEN NEED TO SEE
A THERAPIST?
to talk therapy, says Joiner. And if
it turns out you need more help, losingg control of improvement slows with each
additional session.
Sadly, there’s no blood-pressure
equivalent for mental health.
he or she may refer you to a
psychologist (a PhD or PsyD who of life, a But it’s not a one-size-fits-all
plan: Some people need as few
But if you feel like you’re losing
control of life, a therapist can
can diagnose and treat mental
illness) or a psychiatrist (a
therapist
p can as three sessions, while others in
the study took 26 or more.
help you seize the helm. medical doctor who can prescribe hel you
y seize Regardless, don’t delete your

the helm.
“The word I use is ‘stuck,’” medication). therapist’s number when you’re
says Joel Wong, a professor of If you’re worried you’ll choose done. Many men find it useful
counselling psychology at Indiana the wrong therapeutic discipline to go back once or twice a year
University. “Most of my male – cognitive behavioural therapy, for a mental check-up, says Prof
clients came to me when they experiential therapy and so on – Rabinowitz.

MARCH 2018 47
HEALTH

If the
problem stems
from sexual
anxiety, y
counsellingg can
helpp yyou
communicate
and em athise
with your
spouse.

36
WILL MY SHRINK THINK I’M co-workers for two years after WILL MY THERAPIST TRY TO
WASTING TIME IF I JUST the therapy sessions. MAKE ME CRY?
TALK ABOUT THE STRESS OF Relax, it’s not as if anybody’s
MY JOB? CAN THERAPY HELP ME getting a kickback from Kleenex.
You’re paying, right? So what he PERFORM IN THE SACK? If you do tear up, know that lots
or she thinks doesn’t matter. But When do you most feel like of men turn weepy in therapy.
more important, you probably getting busy: when you’re happy THE PERCENTAGE OF They may not be used to talking
spend as many hours at work as and relaxed, or when you’re AMERICAN MEN WITH about emotions, and doing so can
you do at home – if not more – stressed and tense? Exactly. MENTAL ILLNESS WHO feel overwhelming. In fact, a little
and that time can have a huge Studies show that anxiety and WERE NOT TREATED FOR sobbing gives you some extra
impact on your well-being. “A job- depression can make men more IT IN THE PAST YEAR, bang for your therapy dollar:
related problem is actually a likely to go limp in the bedroom. ACCORDING TO A REPORT A Dutch and Croatian study
great reason to seek counselling,” In fact, ED meds seem to be more FROM THE U.S. suggests that crying may cause
says Prof Wong. effective when combined with DEPARTMENT OF HEALTH your parasympathetic nervous
Heck, therapy can actually give therapy, according to researchers AND HUMAN SERVICES. system to engage and your brain
you a leg up at the office: British in Switzerland. to release oxytocin, inducing
researchers found that 13 weeks And if the problem stems from relaxation and improving mood.
of cognitive behavioural training sexual anxiety, counselling can And researchers at the
significantly increased workers’ help you communicate and listening and emotional University of South Florida found
job satisfaction and self-esteem. empathise with your spouse – vulnerability, can be the greatest that tearing up in the presence
Even their productivity a strategy that can ultimately foreplay of all – especially for of another person (like your
improved: 65 percent of the relieve some of the performance women,” says Wexler. That’s therapist) can lead to a greater
employees performed at or pressure. right: You can earn credit without mood boost than flushing your
above average compared to their “Connecting behaviour, such as lifting a finger! ductwork by yourself.

4 8 MARCH 2018 M E N S H E A LT H . C O M . S G
HEALTH

11 Ways to Cure a
Nasty Hangover
WE CHUGGED WATER, POPPED PILLS AND EVEN ROLLED IN THE SHEETS
TO EASE OUR THROBBING CRANIUM. HERE’S WHAT WORKED.

Y
You know better than to buy anything labelled
“hangover cure” for the morning after a wild night,
but there has to be something out there to ease the
headache, nausea and overall sense of feeling like
crap, right?
We went to the experts with your list of hangover
remedies (thank you, Facebook fans) and asked them
what really works. While the research on this topic
is limited and there’s no one solution to fix all the
symptoms of a hangover, a few things can help
alleviate specific problems.

T E X T BRIT TANY RISHE R


PHOTOS 123RF

50 MARCH 2018 M E N S H E A LT H . C O M . S G
WATER COFFEE GREASY FOOD
H2O is a must to cure a Lots of people – hungover or What you eat after drinking
hangover. As you likely know not – use a cup of coffee to doesn’t matter – it’s what you
from the frequent trips to the wake up and feel alert at work. eat before all those Jagerbombs
bathroom during a night of But a trip to Starbucks won’t that can help lessen the
debauchery, alcohol is a diuretic give you lasting benefits, and hangover the next day. Food
and can cause dehydration. caffeine can both treat and helps slow the absorption of
Before falling into bed, down cause headaches and migraines, alcohol, and the longer it takes
450ml to 600ml of water, so this one is a personal the alcohol to reach your blood
says Dr Daniel K. Hall-Flavin, preference. If you do down stream, the longer it is until you
a consultant in addiction a cup to cure a hangover, be become intoxicated.
psychiatry at the Mayo Clinic. sure to drink water too, since
And the next time you go out, studies suggest caffeine causes PAIN MEDICATION
he recommends ordering a glass dehydration. Ease a pounding head with a
of water with every beer – and pill (or two, depending on
alternate between the two to MORE ALCOHOL (“HAIR the recommended dosage),
replace lost fluids as you go. OF THE DOG’) but stick to nonsteroidal
“Bad idea,” Dr Hall-Flavin says. anti-inflammatory drugs, not
SPORTS DRINKS “It will provide a numbing acetaminophen: “While it’s OK
“Even though the diuretic effect effect, but all you’re doing is for a headache, when combined
of alcohol may cause the body prolonging the inevitable, and it with a liver that’s working
to lose some electrolytes, it’s will likely make your headache overtime to metabolise alcohol,
not so much that you need to worse.” Another reason to avoid it can cause liver damage or be
replace them right away,” says cracking open a cold one to cure deadly,” says Dena Davidson,
Samir Zakhari, director of the a hangover: Experts agree that former associate professor of
Division of Metabolism and if you use this “cure,” the risk of psychiatry at Indiana University
Health Effects at the National abuse increases and could lead School of Medicine.
Institute on Alcohol Abuse and to alcohol dependency.
Alcoholism. And research has VITAMINS
shown Gatorade is no better TOAST OR CRACKERS If you normally take a multi,
for a hangover than water from Remember when your mum go ahead, but no studies have
your tap, so save your money. gave you toast as a kid when found that any particular
you couldn’t keep anything vitamins do anything to cure
down? This is good advice for a hangover. And one night of
adults who have spent the night intoxication isn’t enough to
hugging the porcelain throne throw off the levels of nutrients
Order a too. While no food can halt the in your body to the point where

gglass of water
roller coaster in your stomach, you need to worry.
carbs can help bring your

with ever blood sugar levels back up the


morning after, Dr Hall-Flavin
EXERCISE
One drink – a 355ml beer, 150ml

beer – and says. Normally, when blood


sugar levels dip, your liver
of wine or 45ml of hard liquor –
is metabolised by your body in
alternate reacts by producing more
glucose from stored carbs. But if
about an hour, so the whole
“sweat it out” theory to cure a
between the you’ve been drinking too much, hangover is myth. At the same

two.
your liver is busy metabolising time, the endorphin release
the alcohol and can’t handle the could boost your mood. And
extra work, so your blood sugar burning off a few calories may
levels stay down, and you can ease your guilt about how much
feel irritable and tired. you drank. Just be sure you keep

MARCH 2018 51
HEALTH

There is no
research that
shows that sex
will make a
hangover
g go
awa but
ma be it will
make the time
go faster

your water bottle handy


so you don’t become even
more dehydrated.

SEX
“There is no research that
shows that sex will make a
hangover go away, but maybe
it will make the time go faster,”
says Joris C. Verster, assistant
professor at Utrecht University
in the Netherlands. “If it makes
you happy, go for it.”

THE BEST CURE: PREVENTION


You’re a grown man, you know
to drink responsibly. But just
in case you forgot: Limit your
drinks to around one every hour.
Your body metabolises each
beer (or wine or shot) in about
60 to 75 minutes, Dr Hall-Flavin
says. Drink faster, and your
blood alcohol level rises faster
and you risk a hangover. Eat
before you drink and follow Dr
Hall-Flavin’s “I’ll have a beer
and a glass of water” rule when
ordering – and drink the water,
don’t let it just sit on the table.
And how’s this for sobering: In
research, “moderate drinking”
by a man is defined as two
drinks a day. More than five in
one sitting is considered “heavy
drinking.” So think before you
order that extra round.

52 MARCH 2018 M E N S H E A LT H . C O M . S G
MOTOR WITH US ON THE MOTORING
INFORMATION SUPERHIGHWAY

www.torque.com.sg
www.facebook.com/torqu
q e.sing
gap
pore
HEALTH

5 DON’T BE
BLINDED

Mind Hypermarkets’ high ceilings, cold


lighting and pallets all scream

Games in
“cheap,” says Lindstrom. And while
these stores do offer plenty of
savings, not every item is discounted.
FIGHT IT Check the unit price, to the
left of the total cost. You’ll quickly

Aisle 5
see if that jumbo box of oatmeal is a
better buy than your local market’s
smaller package.

IN THE SUPERMARKET, YOUR


PURCHASE DECISIONS ARE OFTEN
SUBCONSCIOUS – AND RETAILERS ARE
FULLY AWARE OF THAT FACT. USE THIS
MAP TO RESIST THEIR TRICKS.
By Rachel Meltzer Warren

1 DOWNSIZE
YOUR VESSEL
“The size of a shopping cart sends an indirect
signal,” says Martin Lindstrom, author of Buyology.
The signal: “Fill me.” With a big cart, you feel as if
you’re spending less and may be more apt to toss
in that pillow-size bag (or three) of chips.
FIGHT IT Grab a basket. Carrying it is a pain, which
is good – that bit of extra effort will deter you from
buying more than you need.

2 BEWARE OF
THE SAMPLES

“We are conditioned to want to reciprocate when we’re


given things,” says psychologist Kit Yarrow, author
of Decoding the Mind. “Often that means we end up
buying something we maybe liked but didn’t love.”
FIGHT IT Never commit to buying an item while it’s still
in your mouth. If you’re still thinking about that lobster
mac ’n’ cheese when you’re ready to pay – and are
willing to walk back to pick it up – go for it.

3 4 STICK TO
ILLUSTR ATION REMIE GEOFFROI

BYPASS YOUR LIST


THE BUFFET
A store’s app will alert you to sale items, but
If you eat at the store, you’ll spend more. “Increasing be careful. “Some apps can figure out the
your ‘dwell time’ in a store makes you likely to buy area of the store you’re in and, using factors
up to 10 percent more,” says Lindstrom. Prepared like your shopping history, give you a coupon,”
foods have a higher profit margin, says Yarrow. says Joseph Turow, author of The Aisles Have
FIGHT IT If you need to eat before you shop, go with
Eyes. That coupon’s not such a great gift if the
lean protein and fibre (a salad with grilled chicken discounted item is junk.
or a bowl of turkey chilli). You’ll stabilise your blood FIGHT IT Make a decision: Use app-supplied
sugar and stay satisfied and focused. discounts only for items you planned to buy.

54 MARCH 2018 M E N S H E A LT H . C O M . S G
NO, SERIOUSLY.
6 STICK TO THE
FREAKING LIST
Buying a membership to a store
keeps you loyal, says Yarrow. You
THE SNACK
might overspend to “get your
money’s worth.” Marketers use
CHECKOUT
Dietician Chris Mohr identifies
your cards to collect data and offer
incentives that encourage you to buy
some hits and misses near the
more, says Turow. register.
FIGHT IT Keep your receipts
and track your savings to see if a
membership is really worth the fee.

JERKY
It has protein,
which will fill

7
you up. Plus it’s
IGNORE THE one of the few
ENDCAPS snacks in the
checkout area
that isn’t sugary.
That fancy display at the
GRANOLA BAR
front of an aisle? Customers
Choose one that
often erroneously believe the has a few grams of
products placed there are on fibre and at least
sale, says Yarrow. An enticing 10g of protein,
endcap also makes you 17 says Mohr.
percent more likely to walk Otherwise, it’s
down that aisle, says Lindstrom. not worth it.
FIGHT IT Check the signs. Is
CHOCOLATE PEANUTS
there a discount? If so, then is “They’re not
it worthwhile to you? Don’t let something I’d
an in-your-face display distort suggest every time,”
your judgment. says Mohr. The
peanuts has protein,
but the choc is
DON’T FALL
8
sugar-loaded.
FOR THE WARM CANDY BARS
FUZZIES Most of these things
have the same amount
High-end stores put produce of sugar as a soft
in baskets and display freshly drink. A few have
baked goods right where you peanuts, which
walk in. “If you’re met with tuna offer a smidgen of
cans collecting dust, you’ll protein.
perceive the entire store and its STARBURST
products as past their expiration At least they’re
date,” says Lindstrom. individually
FIGHT IT Fresh doesn’t always wrapped and
mean good for you. Store- sticky, which
baked cookies are still cookies. may keep you from
If you’re feeling impulsive, ask eating them all,
yourself: “Can I eat well this Mohr says.
week without buying this?” WHITE CHOCOLATE
Answer honestly. Such chocolate,
despite its name,
has no cocoa beans
and therefore no
health benefits.
This is sugar and
fat in bar form.

MARCH 2018 55
NUTRITION

How Caffeine Works


WE’RE ANSWERING ALL YOUR BURNING QUESTIONS ABOUT THE COMPOUND THAT
HELPS YOU GET UP, GET MOVING, AND BURN THE MIDNIGHT OIL.

YO U R B O DY O N A C U P O F CO F F E E WATC H YO U R D O S AG E

BRAIN You feel awake HEAD Coffee can BLOOD By blocking 1. 95mg The caffeine in about
and alert. Caffeine binds enhance some headache adenosine, caffeine 240ml of coffee. (Mugs can range
to receptors in brain relievers. Caffeine aids may prevent your from 240ml to 360ml.)
cells, blocking the in their absorption and arteries from widening.
sleep-inducing effect can lead to constriction The result is a brief
of adenosine, and of blood vessels, which (though not necessarily 2. 300mg (about 720ml coffee)
speeding neural can temporarily widen harmful) bump in Average daily caffeine consumption
activity. But it’s not a during a migraine. blood pressure. of an American adult.
substitute for sleep.

3. 400mg (about 960ml) The


caffeine threshold you should not
exceed in a day.

4. 500mg to 600mg (1,200ml to


1,440ml) A potent dose that may
cause rapid heartbeat, insomnia
and tremors.

5. 5g to 50g (12,000ml to 120,000ml)


The amount that could actually kill you.
NERVES If you’re Death is rare but has occurred.
caffeine sensitive, you
get jitters. Caffeine
fires the fight-or-flight
hormone, adrenalin.

T E X T J E R I LY N C OV E R T
T H E C A F F E I N E-C A LO R I E M AT R I X

HIGH CALORIE
2 Reese’s
Peanut Starbucks
Butter Cups, Frappuccino
3mg, bottled coffee
232 cal drink, 130mg,
480ml 290 cal
ILLUSTR ATIONS HUBERT TERESZKIEWICZ
28g dark
HIGH CAFFEINE
LOW CAFFEINE

Coca-Cola,
chocolate,
45mg,
70-80%
190 cal
cacao, 23mg,
190 cal

240ml hot 250ml


cocoa (with Red Bull, 80mg,
water), 4mg, 110 cals
METABOLISM LEGS People in an COLON Caffeine 113 cal
Caffeine restricts Australian study who stimulates your GI
the activity of an were given caffeine tract, helping you 240ml 240ml
enzyme that puts and essential amino poop. It also releases black tea, black coffee,
240ml
47mg, 95mg,
the brakes on heat acids (EAAs) reported bile acids into the decaf 2mg,
0 cal 2 cal
0 cal
production. As a result, feeling less fatigued intestine, producing a
your body produces after sprinting than laxative effect as well LOW CALORIE
more heat, which may people who were given as the urge to go, like,
help you burn calories. EAAs alone. right now.

56 MARCH 2018 M E N S H E A LT H . C O M . S G
NUTRITION

Treat Your
Liver To A SEAFOOD
AND

Night Out
CHEAT IT
RICH IN
DETOXING
VITAMIN C AND
GLYTAHIONE,
THIS IS A
WHY THE PIOUS SELF- DIET FOR LA
DENIAL? TO RENEW YOUR DOLCE VITA.
LOBSTER
BODY AFTER FESTIVE MANGO SALAD
EXCESS, BEST TO (SERVES 4)
OPT FOR SHELLFISH INGREDIENTS
INDULGENCE. „ Lobster,
about 750g
„ Japanese
mayo, 2 tbsp
„ creme fraiche,
1 tbsp
„ Lime, ½, juice
„ Mango,
50g, diced
„ Papaya,

T
50g, diced
„ Avocado,
50g, diced
„ Mint leaves,
chopped

METHOD
1/ Cook the
lobster in boiling
water for 5
The anticipatory joy of weeks of minutes, then
transfer to ice
hedonism is often shadowed by the water for 5
spectre of an abstemious January. minutes. Dice
None of us really wants to get the meat.
on the wagon, but most recognise
2/ In a separate
that having given your organs a bowl, combine
fair battering, stuffing and roasting the mayo, creme
PHOTO K AT PISIOLE K

over the festivities, something has fraiche and lime.


to give. Season with salt
and pepper.
Fortunately there’s a pleasingly
indulgent way to offset some of 3/ Add the
this damage. But first, the not-so- lobster meat to
jolly news: Alcohol and extra the mayo, along
with the fruit,
calories lead to a build-up of
avocado and
sugars, which are stored in the liver mint. Press the
as triglycerides. At toxic levels, this
TEXT SCARLETT WRENCH

mix into metal


can result in liver disease. rings (3cm x
Regardless of whether or not 7cm), then leave
in the fridge for
you’re hitting it quite that hard, study, gluttonous mice who yeast and fungi, but we’re assuming 20 minutes.
welcome new research published were fed trehalose had fewer sir would rather order the seafood.
by the journal Science Signaling triglycerides and maintained a To that effect, we asked the 4/ Once set, serve
demonstrates that trehalose – a lower body weight. chefs from Kaspar’s at The Savoy on top of mesclun
salad leaves,
natural carbohydrate – actually Your best source of this in London for an opulent liver- with oil, lemon
blocks sugar from entering the super-nutrient? Lobster. Well, boosting recipe. Pass the finger and vinegar.
liver cells. At the end of a lab technically trehalose is also found in bowl. Maybe a cocktail too.

MARCH 2018 57
NUTRITION

The Great 2018


Diet Clean-up
THE HOLIDAYS LEFT YOUR LIFESTYLE A MESS? DON’T
DEFAULT TO DETOXES. EASE YOUR WAY INTO LIFELONG
HEALTHY HABITS WITHOUT SUFFERING THROUGH
ANOTHER NASTY JUICE CLEANSE.

When Pat Heine, a 29-year-old trail runner, cut out booze last January, it was to
prepare for the 106-mile Ultra-Trail du Mont Blanc. “I’d seen other runners quit
drinking as a way to focus for big races,” says Heine. More than a year later, he’s
C still dry. “I was feeling better physically and mentally” A 2016 study of adults who
did a “dry January” found that up to six months later, they were drinking on fewer
occasions and drank less when they did imbibe. We dug into your vices – booze, sugar
and more – to help you make changes that stick.

DECODE THE Does your body really need a cleanse? Yes.


“We’re exposed to hundreds of thousands of
that does it best. It’s called (wait for it) your
liver. “Evolutionarily, we’re lucky, because the
DETOX PRODUCT toxins on a daily basis that come from internal liver has millions of enzymes and processes to

MARKET
sources like infections, as well as synthetic help us detoxify,” says Dr Christopher Hoyte,
ILLUSTR ATIONS TIM MCDONAGH

materials like BPA in plastics,” says Dr Susan medical director of the toxicology clinic at the
Wanting a new Payrovi, a specialist in integrative medicine University of Colorado School of Medicine,
start is natural, at Stanford University. But is your body so “and it works overtime, all the time, to keep us
but looking for inundated with toxins, especially after the healthy.” That said, some doubt that the liver
it in a bottle or holiday haze, that it needs help cleaning can handle this task all on its own. Some
pill? Careful. house? Not exactly. While many companies companies claim that detoxing will boost the
BY MICAELA YOUNG claim their detox products offer the latest and efficiency of the organ. The research isn’t
greatest ways to flush out your system, you’re encouraging, but we tested a bevy of products
about to learn the secret of an all-powerful tool to see if any lived up to its promises.

58 MARCH 2018 M E N S H E A LT H . C O M . S G
JUICE CLEANSE DETOX SUPPLEMENTS DETOX DIET
Eating nothing but pulverised plants for the Those herb-filled capsules often contain large This type of programme is often low in
W H AT I T I S

better part of a week is supposed to help your doses of fibre. The common promise: The herbs calories and carbs and high in restrictions.
body rid itself of toxins, absorb nutrients, and support detoxification and eliminate toxins (yes, The one we tried – Dr Hyman’s 10-Day
provide mental clarity. via poop) from your body. Detox – promised to quash food cravings.

Raymond Ho, Deputy Art Director Jennifer Messimer, Research Chief Tyler Daswick, Assistant Editor
W H O T R I E D I T A N D W H AT H E / S H E S A I D

“I had persistent “Other than “My body didn’t


headaches and exercising my gag feel any cleaner
poor concentration. reflex every morning, than it did before.
I never felt hungry, I didn’t feel more I wasn’t any more
but that ‘just woke energised or notice alert, efficient
up’ feeling never any ‘elimination’ or energetic. In
went away.” changes.” fact, I felt woozy
and exhausted.”

In a 2015 trial, women on a multi-day One common supplement in the detox There’s some evidence that restricting
W H AT S C I E N C E S AY S

400-calorie lemon water detox lost weight. family is milk thistle. Compounds in this herb certain food types, such as carbs, can
(Right?) But each kilo lost isn’t just fat. may increase antioxidant activity and reduce curb cravings for those foods, but to say
“When you follow a low-calorie diet, even if liver inflammation in animals. Human studies, you can make lifelong changes isn’t
it contains protein, 25 to 30 percent of each however, have failed to confirm that effect. realistic. Opting for whole foods over
kilo lost comes from muscle,” says Brad Milk thistle itself is safe, but other ingredients processed ones is part of healthy eating,
Schoenfeld, an expert in body composition in the supplements may interfere with your but overly restricting yourself is not, says
training. Gulp. medications. nutrition therapist Karin Kratina.

Fruits and vegetables help combat diseases Maintaining a healthy, well-rounded “Some people end up being more
T H E TA K E A W AY

from cancer to heart disease. But the health diet is enough to support your liver. interested in the very foods they’re telling
effects of slurping them down as your only What’s more, a 2017 study in the journal themselves they can’t have,” Kratina
food source are less known. Get your fibre Nutrients found that obese people who warns. And don’t cut out fruit unless you’re
from real food. ate a calorie-restricted high-fruit diet directed to do so by a doctor. It contains
had improved markers of liver function. fibre and other disease-fighting nutrients.

MARCH 2018 59
NUTRITION

2
4

TRAIN YOUR BRAIN, TRIM YOUR GUT


Snapping bad habits is hard – if you do it cold turkey. So
ease in. Follow these steps, spending a week on each, and
INTERMITTENT FASTING you’ll move from hellish to healthy. BY JENNIFER BENJAMIN
We chose one day of fasting followed
by at least two days of normal eating.

1
W H AT I T I S

Claims: a more youthful appearance, Step 1 Shrink! Step 2 Flip the Chip Step 3 Add Crunch
more energy, and fewer aches, pains and Give up the big bags Some kale chips have Carrots, celery, radishes
health troubles. and buy 45g snack the same calories per and jicama can satisfy
JUNK bags, says Dr Scott 30g as Nacho Cheese the lunch crunch you
SNACKS
Isaacs, author of Beat Doritos, but they also love with almost no
Brian Boyé, Executive Fashion Director
W H O T R I E D I T A N D W H AT H E / S H E S A I D

Overeating Now! Most have 4g of gut-filling calories. Sprinkle them


mini bags have about fibre. with sea salt if you
“I was concerned 200 calories. need it.
about going
without food for
24 hours, but my
energy level
2 Step 1 Dial Back
Start by cutting down
your usual intake. If you
Step 2 Re-Fizz
Artificial sweeteners
in diet soft drinks still
Step 3 Add Fruit
Switch to plain
seltzer and squeeze in
SOFT have two soft drinks a make you want sugar, some lemon, lime or
was unchanged. DRINKS day, limit yourself to says Kristin Kirkpatrick grapefruit for vitamin C,
In the first two
just one. This will help of the Cleveland Clinic says Valerie Goldstein,
weeks, I lost you gradually ease up Wellness Institute. Go coauthor of The
2.2kg.” on the sugar cravings. for flavoured seltzer. Stubborn Fat Fix.

True, intermittent fasting can promote


3 Step 1 Set a Limit Step 2 Pass the Bar Step 3 Save It
W H AT S C I E N C E S AY S

short-term weight loss, but it hasn’t been First, sit down and A typical restaurant Now cut out weekday
proven to be any more effective than assess your alcohol beer glass holds 450ml. drinks and have
simply cutting back on extra calories each BOOZE intake. Then aim for A can of beer is 330ml. two, max, once the
day. Another concern: If you’re lifting often or below the National Imbibe only at home workweek is over. Then
and trying to stick to a muscle-building Institutes of Health’s to hold the line on the alcohol becomes a
diet, fasting can make protein intake even “moderate” level: two calories you’re drinking. treat. Stop completely
more of a challenge, Schoenfeld says. drinks a day, max. if it makes you happy.

Fasting will inevitably lead to weight


4 Step 1 Don’t Pump Step 2 Go Whole Step 3 Joe It Alone
T H E TA K E A W AY

loss, but so will cutting back on candy Avoid any flavouring Yes, whole milk has Switch to straight-up
and cookies. Here’s the thing: Training that probably comes more calories than coffee – you’ll learn
yourself not to eat may also help you COFFEE from a shelf-stable skim, but the fat will to love it. (Add some
DRINKS bottle. These add-ins help you move away cinnamon or nutmeg
differentiate between real hunger and
emotional hunger. Plus, fasting is a are most likely sugar- from the richness if you want.) Or drink
workout for your willpower. based and ratchet up of indulgent coffees, mellower green, black
the calorie count. says Goldstein. or oolong tea.

60 MARCH 2018 M E N S H E A LT H . C O M . S G
NUTRITION

Give Fat-burning
The Green Light
THINK YOU CAN’T TEACH AN OLD VEG NEW TRICKS? FRESH
WEIGHT LOSS DISCOVERIES HAVE RAISED BROCCOLI FROM
TIRED SIDE TO MODISH SUPERFOOD ONCE MORE.

THE
TASTE-
MAKERS
PARTNER YOUR
BROCCOLI
WITH THESE
ACCOMPANIMENTS
FOR DELICIOUS
FAT-LOSS COMBOS

BRING THE HEAT


Coat florets in oil
and turmeric, then
roast. The active
compound curcumin
causes fat cells
to turn brown.
Fourth Military Med
University in China
PHOTO 123RF

out of duty, invariably served for fighting flab. Firstly, it DO YOUR

A
in Tupperware. activates brown fat cells, CRUNCHES
However, if your appetite stoking your metabolism to Mix stir-fried
for the veg is waning, new burn calories. Secondly, and broccoli with
crushed peanuts.
Japanese research linking notably, it reverses the effects Research shows
broccoli to a healthy spike in of high-fat food on your gut that people who
TE X T LOUE E DESSE NT-JACK SON

metabolism should revive your biome to reduce inflammation regularly eat


relish for “midget trees,” if and halt weight gain. peanuts are 3kg
lighter than others.
not quite to Joe Wicks’ levels. Still, this is no reason to
University of Otago
Sulforaphane, a phytochemical joylessly chew through piles
Alongside plain chicken breasts found in broccoli sprouts, has of bland, boiled greens. Add COOL DOWN
and brown rice, broccoli stands long been touted for its anti- flavour – and more benefits Serve broccoli with
a yogurt dip to keep
atop the gym-goer’s nutritional carcinogenic properties. besides – with our simple
you fuller for longer.
podium. But despite an But now its more tangible tweaks (right). Then bring it Mix low-fat yogurt,
impressive vitamin and mineral effect on obesity has been back to your al-desko lunches garlic, lemon rind
profile, its inclusion in any scientifically proven. A study by and keep torching fat long and mayo, then
post-workout menu rarely Kanazawa University found the after your plate, or Tupperware, season.
University of
inspires enthusiasm; we eat it chemical uses two mechanisms is cleared. Missouri

MARCH 2018 61
STYLE MANUAL

END N

1
R O
T

MH 2018

S S
TR
IPE

IT’S THE TIME


OF YEAR TO HIT
REFRESH. FOLLOW
THIS SIMPLE PLAN
TO INSTANTLY LOOK
SHARPER AND
MORE STYLISH.
BY SANDRA NYGAARD

MAKE THESE
There’s nothing like new clothes to step up your
PHOTOS (MAIN) 123RF

style. But Justin Berkowitz, men’s fashion director


at Bloomingdale’s, has a warning: Don’t jump on a
trend unless it fits your personality. “Your clothes
shouldn’t be louder than your character,” he says.

TRENDS YOURS So if you’re a low-key type and your name isn’t


Pharrell, avoid bold pieces and forget the big hat.
Here’s our advice on three new trends.

62 MARCH 2018 M E N S H E A LT H . C O M . S G
1 2

4 Battle Bulge
A sleek,
lightweight
fabric belt
with D-ring
buckles is
excellent
for travel.

1. P O RT E P L AY TA B L E T CASE , $ 25
2. F H WA D SWO RT H B E LT, $ 78
3. T E D B A K E R LO N D O N SH O E S, $ 25 6
4. G H U R K A B AG , $ 5 90
5. P E R RY E L L I S S H I RT, $ 1 20
6. V I N CE PA N TS , $ 25 6

5 6

SHOW YOUR
STRIPES
Stripes can be found
everywhere now, from familiar
brands to upstarts. Berkowitz
suggests taking it one stripe
at a time. Experiment with
different styles to find one
that works for you.

MARCH 2018 63
STYLE MANUAL

SHOP SMARTER
Is it a splurge, a good buy or
just cheap junk? Here’s your
formula: Guess how often
you’d wear it each month.
Multiply that by the months
per year you’d wear it, then
by the years it’ll stay relevant.
Divide the price by this
number. That’s your cost per
wear. – Brian Boyé

$912

AETHER APPAREL
MOTORCYCLE JACKET
A solid friend that will stay
with you for ages.

12 WEA RS/MONTH
x 7 MONTHS/ Y EA R
x 10 Y EA RS =
$1. 08 PER WEA R

$5190

IWC PILOT’S
WATCH MARK XVIII
Its ageless design hasn’t
changed much since 1936.

20 WEA RS/MONTH
x 12 MONTHS/ Y EA R
x 25 Y EA RS =
86 CENTS PER WE A R

$230

END N

2
R O
T

MH 2018

SU
EDE ADD SOME TEXTURE JE AN SHO P M I CK
RAW I NDI GO JE AN S
“The suede jacket is like the sports car of a man’s Wear this classic denim till
wardrobe,” says Todd Snyder, a Manhattan menswear it falls apart.
designer. But don’t be that obnoxious dude with the
yellow Corvette. Pick something classic and not too 8 WEA RS/MONTH
flashy, he says, in a sophisticated earth tone such as x 12 MONTHS/ Y EA R
olive, brown or tan. x 10 Y EA RS =
24 CENTS PER WE A R

64 MARCH 2018 M E N S H E A LT H . C O M . S G
THE MATCH GAME
Pair your wide-leg pants with
shoes that will stand up to the
extra swagger.

LOOSEN UP
Styles come and go, but the laws of
proportion never change. So if you embrace
the loose-fit trend, know that too much
volume in one look can seem sloppy.
Balance it: Wear one item in a loose shape
and keep the rest of your outfit fitted and trim.

CLASSIC & CASUAL


White sneakers provide
a counterpoint to bold-
patterned pants. Wear
no-show sock liners for a
cool, laid-back vibe.

SMART & FORMAL


Mixing semiformal brogues
with casual pants (look
for exposed stitching) is
unexpected and shows
bravado.

END N

3
R O
T

MH 2018

RE
LAX
BOLD & BADASS
Extra-wide pants require
equally daring shoes.
Lace-up boots provide
crucial contrast and convey
a roguish spontaneity.

MARCH 2018 65
GEAR AND GADGETS THAT GIVE YOU THE EDGE

BEST. DRONE. EVER.


GET THIS: DJI Mavic Air.

READY FOR: Any outdoor adventure where you want that perfect selfie and snapshot. It’s quite obvious
that there’s really no competitors in the drone business for DJI but itself, and impressively, it doesn’t seem to
be inclined to slow down to let anyone catch up, based on this new release. While its Mavic Pro sets industry
standards for quality of image quality and functionality, and the Spark for portability and ease, the Mavic
Air is really an amalgamation of those two models’ best traits. Just a quick blast through the best bits: a
4K camera for superior image quality, new Quickshot modes and Smartcapture for easier, more intelligent
photo and video capturing, and Flightautonomy 2.0 with Advanced Pilot Assistance Systems for smarter,
safer flights.

THE BEST PART: It’s just 430g, and its folding arms and propellers sit flush against its slender aerodynamic
frame, making it so compact that its footprint is nearly the size of a modern smartphone when folded. Even
the remote control has been improved portability-wise, with the control sticks detachable. This really is a
T E X T KELVIN TAN

drone set-up you can just stuff into your pocket.

COST: $1,048 excluding tax. For more info, visit www.dji.com.

66 MARCH 2018 M E N S H E A LT H . C O M . S G
2
LISTEN TO THE FUTURE
GET THIS: Bragi Dash Pro.

READY FOR: Those travelling. These might be the most


useful earbuds you’ll ever bring along. Why? Firstly, as
earbuds go, these are pretty decent to carry around in your
travels: sound quality is good, though we would prefer a bit
more bass, or a simple way to bump that up when EDM music
is rocking. But it’s the second reason that will blow your mind:
real-time translation. The earbuds pair with the iTranslate
app, so once done, you just set the languages and start
talking. One person wears the buds while the other listens
and speaks through the smartphone, and after about a one-
to two-second delay, the one wearing the buds will hear
a translation of what’s been spoken! The accuracy level is
decent; just make sure to enunciate clearly (and of course,
no Singlish).

THE BEST PART: To reiterate, the translation function. It


might end up being the coolest pick-up device ever. Don’t say
we didn’t tell you.

COST: $528. For more info, visit www.bragi.com.

3 BANG FOR
YOUR BUCK
GET THIS: Plantronics Backbeatt
Fit 505.

READY FOR: Folks wanting to listen to


their tunes at the gym. Plantronics has
actually incorporated a military-g grade
nano-coating to provide resistance that
protects the headphones from sttuff such
as sweat and rain. There’s quite a few
cans on the market that make the e same
promises, but what distinguishess it from
the rest is the price tag. And it loo
oks pretty
sleek too.

THE BEST PART: The trouble with most


Bluetooth headphones is the batttery life –
too short and you risk forgetting to charge
it, which is a real bummer when it dies on
you mid-workout. The Fit 505 pro omises
18 hours, which is close to the 16 w
we got
in our real-world test. Perhaps thhe only
downside? The memory foam earcups
do get a little warm after the first hour
of wear. But then again, how many ny folks
really work out for more than 60 minutes
at a stretch?

COST: $169. For more info, visit www.


plantronics.com/au/en.

MARCH 2018 67
GEAR AND GADGETS THAT GIVE YOU THE EDGE

4
NEVER GET NICKED AGAIN
GET THIS: Phillips Shaver Series 5000 Wet And Dry Electric Shaver.

READY FOR: Guys looking for a quick shave in the shower. If you don’t have time for the full
monty, Phillips’ latest offering will shave both time and facial hair off your morning routine,
as its Multiprecision blade system has a rounded head to glide smoothly across the skin,
protecting you from nicks and cuts.

THE BEST PART: It also comes with five-direction flexheads with independent movements
to ensure close skin contact for a fast, clean shave, and boasts a turbo mode that kicks in 20
percent extra power for dense stubble.

COST: $199. For more info, visit www.phillips.com.sg.

68 MARCH 2018 M E N S H E A LT H . C O M . S G
5
THE ENVIRONMENTALLY
CONSCIOUS MAN’S VESPA
GET THIS: DYU E-Scooter.

READY FOR: Scooting around in comfort and style. We’re highly


impressed with this DYU offering. It’s really a compact personal
mobility device that’s both functional and stylish, and works perfectly
as both a commuting scooter or a leisure ride. It’s 12x2-inch tyres are
significantly larger than the usual 10-inch ones on other e-scooters,
which allow more damping and grip for added safety, which matters if
you’re caught out during the monsoon season.

THE BEST PART: It’s so small and light – perfect for the Asian
physique. At only 12kg to 14kg, it’s arguably the lightest seated electric
scooter anywhere, and measures only 1m in length, which makes it
easy to bring on a train or bus, as its front handles can also be folded
down. You will, of course, get the occasional evil eye from fellow
commuters as it does take up some footprint, but just shrug, get off
and scoot away in glee quickly, as it’s also got quite a good pick-up
to a maximum speed of 20km/h, thanks to the 250-watt high-speed
brushless motor.

COST: From $649. For more info, visit www.falconpev.com.sg.

MARCH 2018 69
GEAR AND GADGETS THAT GIVE YOU THE EDGE

6
NEVER VACUUM AGAIN
GET THIS: Philips Smartpro Active Robot Vacuum Cleaner FC8822/01.

READY FOR: Days when you’re just too lazy to do any housework, and
someone’s spilt coke on the floor. Cleaning has never been easier with this
vacuum cleaner, which cleans two times faster, thanks to its Triactive XL
brushless nozzle, strong suction power with a 1800Pa turbo mode, and
three-step cleaning system with dry mopping. It uses six infrared sensors to
detect and avoid obstacles such as lamps and cables, so that you can enjoy
a clean house without interference.

THE BEST PART: It also offers a weekly scheduling function so


you can program your next cleaning session one week in advance.
Who needs maids?

COST: $799. For more info, visit www.philips.com.sg.

70 MARCH 2018 M E N S H E A LT H . C O M . S G
72
MUSCLE
METASHRED YOUR BODY
THE EIGHT EXERCISES HERE HIT EVERY MUSCLE.
LOOK IT OVER TO FIND THE FAT-BLASTING
COMBINATIONS THAT WORK BEST FOR YOU.

88 83 84 78
WEIGHT RUNNING NUTRITION WEIGHT
LOSS
PHENOMENAL
WHAT HAPPENS
WHEN YOU RUN A
MARATHON?
WHAT AND WHEN
YOU SHOULD EAT
TO BUILD MUSCLE
LOSS
THE BEGINNER’S
BY 40 WHETHER YOU’RE USE THIS NUTRITION GUIDE
GABRIEL YAP WANTED STILL HOBBLING FROM GUIDE TO GET THE BEST HAVEN’T EXERCISED IN
TO GET IN SHAPE LONDON OR PICKING RESULTS FROM YOUR YEARS (OR EVER) AND
BEFORE THE BIG 4-O. UP THE PACE FROM WORKOUTS. NEED TO DROP 15, 20 OR
HIS HARD WORK AND NEW YORK, OUR QUICK EVEN 50KG? TAKE IT OFF
DEDICATION LED TO TIPS WILL MAKE GOING PAINLESSLY AND FOR
PHOTO 123RF

HIS PHENOMENAL THE DISTANCE A GOOD GOOD WITH THIS PLAN.


TRANSFORMATION. BIT EASIER. JUST DON’T
TELL YOUR RIVALS.

MARCH 2018 71
PT MUSCLE

In 21 Days:
MetaShred Your Body
THE EIGHT EXERCISES ON THIS PULL-OUT HIT EVERY MUSCLE.
LOOK IT OVER TO FIND THE FAT-BLASTING COMBINATIONS
THAT WORK BEST FOR YOU.

1. Dead-stop Push-up
Assume a push-up position with your feet together, your body straight, and your
hands below but slightly wider than your shoulders. Lower your body all the
way to the floor. Lift your hands, pause, and then place them back on the floor
DESIGNED BY and push up explosively.
BJ Gaddour
BEST FOR
Building lean muscle,
burning stubborn
body fat, and
improving fitness
across the board.
EQUIPMENT
Dumbbells,
bench or box

2. Goblet Squat 3. Bear Crawl


Hold a dumbbell in Assume a push-up position and then walk your feet forward until
front of your chest, your hips and knees are both bent 90 degrees. This is the starting
cupping the top position. Now keep your arms straight as you “step” your left hand
end with both and right foot forward a few centimetres. Repeat with your right

TEXT BJ GADDOUR
hands. Push your hand and left foot. Keep crawling forward.
hips back and
bend your knees,
performing a
squat. Pause, then
push back up.

I L LU S T R AT I O N S ( WO R KO U T ) +I S M & (I CO NS) H U B E R T TE R E SZ K I E WI C Z

4. Hip Thrust
Place your upper back against a box or bench with your knees bent
and feet flat on the floor. Then squeeze your glutes and raise your
hips until they’re in line with your body. Return to the starting
position and repeat.

72 MARCH 2018 M E N S H E A LT H . C O M . S G
5. Bulgarian Split Squat 6. Skater Hop
Stand with your back to a bench or box. Place the top of your Stand on your right foot with your right knee slightly bent and
right foot on the bench. This is the starting position. Keeping your left foot just off the floor. Lower your body and then bound
your torso upright, bend your left knee and lower your body until to your left by jumping off your right leg. Land on your left foot
your left leg is bent at least 90 degrees. Raise your arms as you and cross your right foot behind you. Now reverse the move and
lower. Push your body back to the start. continue hopping side to side.

7. Dumbbell Swing 8. Dumbbell Row


Hold a dumbbell handle with both hands. Bend at the Holding a pair of dumbbells, bend at your hips and knees,
waist, push your hips back, and lower your torso, swinging and lower your torso until it’s almost parallel to the floor
the dumbbell between your legs. Thrust your hips forward and the dumbbells are hanging in front of you. Bend your
and swing the weight to shoulder height. elbows and pull the weights to the sides of your torso.
Then immediately pull it back Pause, and then slowly lower them.
between your legs.
Keep swinging.

CHOOSE YOUR METASHREDDING WEAPON


These insanely effective combos employ the exercises shown on this pull-out. They’re a proven way to
help you torch more fat and build mounds of muscle in less time.

TABATA TORCHERS METABOLIC BURNOUTS VARIABLE-TEMPO TRAINING 5-MINUTE SHRED SETS SIX-PACK SUPERSETS

Select a pair below. Do the Do each exercise below Pick three exercises. Pick an exercise below and Do the first exercise in the
first move for 20 seconds in order for 30 seconds, Perform them as a circuit do as many reps as you can pair for 30 seconds, then
and rest 10 seconds. Now resting 30 seconds with 60 seconds of work in 5 minutes. (For weighted rest 15 seconds. Do the
do the second move for between moves. That’s and 60 seconds of rest. moves, use a weight you second exercise for a
20 seconds and rest 10. Round 1. For each ensuing Complete 5 circuits. Each can lift about 20 times in minute, and rest 15
Repeat the pattern for 4 round, take 5 seconds off circuit, take 3 seconds to a regular set.) Then pick seconds. That’s Round 1.
minutes. Pick another pair your rest. Keep going until lower or raise the weight another exercise and Complete 4 rounds and
and repeat. Do as many as you’re not resting at all or hold the midpoint of repeat. Do as many moves then do the remaining
you want. (Round 7). the move. as you like. pairs the same way.

Exercises 1+2; 1+7; 8+6; 5 4, 1, 2, 8, 6, 7 1, 2, 4, 5, 8 1, 2, 3, 5, 7 1+2; 3+2; 4+7; 6+7


(alternate legs)

MARCH 2018 7 3

1st 4th
70XVFOH SS LQGG 2nd 5th

PT MUSCLE

WALK THIS
WEIGHT
LOADED CARRIES BOOST YOUR
PERFORMANCE AND CORE STRENGTH.
SO WHY AREN’T YOU DOING THEM?

D
TUCK YOUR CHIN
Don’t crane your neck! Keep
your ears directly over your
“PACK” YOUR shoulders and hips. This
Dan John discovered loaded carries SHOULDERS aligns your spine, keeping it
by accident. It was 2001, and the Whether you’re holding injury-free.
strength coach was sidelined by the weight at your sides,
injury. So he did farmer’s walks overhead or anywhere
because he wanted to feel like he in between, keep your
was still training. But when he shoulders as tight as
recovered, a funny thing happened: possible to improve KEEP YOUR RIBS FLAT
“I looked and performed better.” joint stability. If they flare out, you’re
Soon John was hitting putting undue stress on
strength and discus-throwing your back. Breathe in
numbers he hadn’t seen since his through your nose and then
athlete days at Utah State. Loaded STRAIGHTEN forcefully out through your
carries had a convert, and John YOUR BACK mouth. That helps push
went on to popularize them in the Think of carries your ribs down and keep
fitness world. as walking your core engaged.
These exercises present a serious planks: Keep
challenge for the core muscles, your lower
according to research by Stuart back and
McGill of the University of pelvis aligned
Waterloo. A stronger, tighter core throughout
gives your arms and legs a more the exercise.
powerful base for running fast,
throwing hard and performing
heavy lifts. The moves also rock
your lats while improving your grip
strength and shoulder stability.
The benefits aren’t limited to
individual muscles. “Loaded carries
build work capacity,” John says, so GRIP HARD
you can do more gym work and do it A tight grip
better. There are plenty of ways to increases
build capacity, but you won’t find tension in your
one that’s safer. “It’s really hard to core muscles.
hurt yourself when you’re walking GO HEAVY
around,” he says. Carries are self-
Do carries at any point in your limiting exercises.
workout – they’re especially great That means any
at the end, when you’re fatigued weight that you
and your balance and coordination can hold for the
are hindered. But no matter when STEP LIGHTLY recommended
you do them, the payoff is the A shorter stride – your distance or duration
same: a bigger, stronger body feet less than 30cm apart is safe to use.
that’s better at anything you – gives you a stronger
ask it to do. support base.

74 M A R C H 2 01 8 M E N S H E A LT H . C O M . S G
HOW TO CARRY THE LOAD
There are four types of carries, and each challenges your body in different ways, says exercise
physiologist and competitive strongman Pat Davidson. Try all seven variations below. Do one
every training session, making sure you’ve hit all four categories after four workouts.

1
BETWEEN KNEES DON’T LOOK DOWN!
Holding a heavy load between your
legs works your glutes harder.
If you look at the floor when you do exercises that
challenge your balance and stability, you’re doing it STRIDE
DUCK WALK
Hold a kettlebell in each hand
all wrong. “It’s a natural compensatory strategy,
but it provides an undesirable sense of stability,” RIGHT
says Davidson. “It makes you shift your body weight
between your legs. Or cup the
forward, putting stress on your lower back.” So look
top end of a dumbbell and let
ahead at a distant object when you do unstable There’s value in
it hang between your legs at
exercises, such as loaded carries, single-leg squats, mixing up your
knee height.
deadlifts and jumps. That, says Davidson, fixes your distances and loads,
form and builds more strength. says Davidson. “In
strongman training,
we might carry
something
ridiculously heavy

2
for just 15m, which
SIDE LOADED is a killer test of raw
Because you can use such heavy
strength,” he says.
weights, these build insane total
“Or we might have
body strength.
to carry something
FARMER’S WALK SUITCASE CARRY relatively light for
Hold a dumbbell, kettlebell, Hold a weight – dumbbell, a longer distance,
or barbell at each side. Grip kettlebell or an actual suitcase which challenges
tightly. (For loads exceeding – on one side. Walk for the strength endurance.”
90kg, use a trap bar with same distance or time with the Train different fitness
weight plates.) other side loaded. skills by using the
rough guide below
when you do the
farmer’s walk,
suitcase carry,
Zercher walk, and

3
bear hug walk. The
FRONT LOADED percentage of body
These variations are especially taxing
weight equals the
on your hamstrings and biceps.
total load you should
ZERCHER WALK BEAR HUG work up to carrying
Hold a loaded barbell Wrap both arms around for the distance.
close to your chest in the a sandbag, weight plate
crook of your elbows. Keep or large rock. Or hold a Build More
your core braced and your dumbbell or kettlebell just Strength
back straight throughout. as you do for a goblet squat.

100% 15
BODY WEIGHT METRES
PHOTOGRAPHY TREVOR REID

Go Long
and Heavy

75% 45
4
BODY WEIGHT METRES
OVERHEAD
Holding weight overhead challenges
your core and builds shoulder stability. BOTTOMS UP Hold a
kettlebell upside down, your
Challenge Your
Endurance
TEXT LOU SCHULER

OVERHEAD WALK upper arm parallel to the


Hold one or two dumbbells or kettlebells floor and your elbow bent
(or a sandbag, barbell, or trusting
girlfriend) directly over your shoulders.
90 degrees. Squeeze the
handle tight! 50%
BODY WEIGHT
90
METRES

MARCH 2018 75
PT MUSCLE

01
IF YOU CAN’T
HANDLE YOUR OWN
BODY WEIGHT,
DON’T TRY TO LIFT
ANYTHING HEAVIER
AT THE GYM,
SAYS TIM ROBARDS.
WALKING
NEGATIVE CHIN-UP
Hang from a chin-up bar so you’re
looking down its length, your left
hand in front of your right. Pull
your chin up to the bar, your head
on its right side. Remove your
right hand from the bar. As you
lower yourself with your left arm,
“walk” your right hand in front of
your left. Pull yourself up on the
bar’s left side using both arms.
Lower with your right as you walk
your left hand forward. That’s 1
rep. Work up to 5.

02
PISTOL SQUAT
Stand on your right foot and
extend your left leg. Lower by
bending your hips and right
knee. Go as low as you can. It's
okay if your back bends. Rise up
using your right leg only. Do 10
reps, then repeat on your other
leg. Too hard? Hold on to a pole.

TEXT MICHAEL EASTER


03
YES, YOU CAN
BUILD THIS BODY
PHOTO JASON IERACE

ALTERNATING
ARCHER PUSH-UP
Assume a push-up position with

WITHOUT WEIGHTS
your hands spread about twice
shoulder width. Lower yourself
over your left hand so that
I L LU S T R AT I O N S I S M

your right arm is straight at


IF YOU THINK IRON-FREE EXERCISES ARE FOR WIMPS, the bottom of the move. Push
yourself up and repeat the
TIM ROBARDS WOULD LIKE A WORD. HE FORGED HIS movement to the right. Alternate
COVER-MODEL PHYSIQUE WITH 3 CHALLENGING between sides, working up to 5
VARIATIONS OF CLASSIC BODY-WEIGHT MOVES. reps with each arm.

76 MARCH 2018 M E N S H E A LT H . C O M . S G
PT MUSCLE

01
GO APE FOR POWER POSE
Your starting

SIX-PACK ABS
position for the
gorilla snatch is
similar to that of a
standard kettlebell
swing. Hold the
kettlebell between
BY WORKING EVERY MAJOR MUSCLE your legs with an
GROUP, THE GORILLA SNATCH WILL HELP overhand grip,
keeping your back
BUILD ANIMAL STRENGTH AND TEAR straight with a slight
dip in the knees.
THROUGH BODY FAT FASTER THAN ANY Enjoy your final,
STEADY-STATE CARDIO
O. brief moment of
respite.

WHAT
YOU’LL
A GAIN
GROOMING KENNETH LEE/MAKE UP USING BOBBI

Armed with this exercise, there’s no


need to spend mind-numbing hou urs
pounding the pavements in searcch of SNAT
2 TCH,
SINGLE-DIGIT
BODY FAT

lasting weight loss. The gorilla sn


natch
DON’T SWING
Tense
ense your glutes
+
will put your entire body in beast mode annd exxtend your hips
through one simple, fluid movem ment, to
o propel one weight
targeting both your larger muscle e directly upwards BOULDER
– don’t let your arm SHOULDERS
groups and stabilisers.
“By maintaining momentum, itt gives
do
ke
o all the work. The
ettlebell should stay
+
you no time off between reps, so you close tto your body
get even more bang for your buck k the wh hole time,
which differentiates KETTLEBELL
when shedding fat,” explains personal MASTERY
it from
m a swing.
trainer Lee Boyce. Supporting the e
STYLIST SHEH

weight of two kettlebells will seee you


build silverback shoulders too – the
t
instability created by momentarily
M O D E L K R IT M CC L E A N/AV E

controlling a weight overhead forces


your muscles to work even harder.
PHOTOGRAPHY VERNON WONG

04
Just be sure not to pause for to
oo
long at the top: “Not only will thiss limit
the snatch’s fat-burning benefits, s, it
SWITCH IT UP
will kill your momentum and make
As the weight falls,
transferring the force to the opposite BRACE AND DROP activate your glutes
hand more difficult,” says Boyce. “Start Stabilise the weight at the top, and hips once more
keeping your core tensed and to snatch the other
light to find your groove and make the
BROWN & HAIR USING SCHWARZKOPF

glutes tight – but only very briefly, weight overhead.


lift more rhythmic.” or you’ll lose some of the fat- Keep your stance
Unleash this savage exercise by burning momentum. Relax and wide to ensure the
finishing your next total-body session let the weight drop back to its weights don’t hit
TEXT MICHAEL JENNINGS

starting position. each other and keep


with 4 sets of 15 each side. Considering
a standard swings burns about 20 the momentum
going. Snarling is
calories a minute, you can expect encouraged.
to shed well over 100 with this as a
finisher – not to mention that it will
boost your metabolism long after
you’ve left the locker room. But you’re
going to have to work for it...

MARCH 2018 7 7
PT WEIGHT LOSS

THE BEGINNER'S 3 Sim le


GUIDE TO LOSING Food ules

WEIGHT
HAVEN'T EXERCISED IN YEARS (OR EVER) AND
Eat in 20 Minutes
„ If you finish a meal in
five minutes flat, you’re
NEED TO DROP 15, 20 OR EVEN 50KG? TAKE IT OFF probably scarfing down
PAINLESSLY AND FOR GOOD WITH THIS PLAN. too much. Aim to eat
breakfast, lunch and
dinner in 20-minute
spans, timed from the
first to the last bite. “This
gives your brain enough
time to recognise how
much you’ve eaten,”
says St Pierre.

TEXT JEANINE DETZ


Stop at Satisfied
„ Put down your fork
when you’re satisfied,
not stuffed. Of course
this can be tough to
gauge when you’re
staring down a pile

ILLUSTR ATIONS GARY WILLIAM MUSGR AVE & (ICONS) MICHAEL BR ANDON
of chips or wings,
but here’s a trick: Ask
yourself: “Would I still
want to keep eating
if that were a pile of
steamed cauliflower?”
If the answer is yes, nosh
on. If it’s no, stop eating.

Have Fries with That


You're ready to lose a large amount of weight? Great! So „ Eyeing the poutine?
you commit to a diet that dictates every bite you take, plus Go for it. “There are no

Y
good and bad foods,” St
a rigorous workout plan that would make a fit guy beg for
Pierre says, “only foods
mercy. It seems like a good idea, but it's not. you should eat more or
The extreme approach is impossible to live with long-term less often.” This mindset
and, if you're currently overweight, could lead to injury and tip eliminates guilt and
the scale in the wrong direction. A smarter strategy: modest deprivation, and helps
changes. Walk more, do basic body-weight exercises, and be a you stick to your good-
bit more careful about what you eat and drink. eating plan in general.
Experts agree that the small-steps strategy not only spare Aim to hit your “perfect
your joints but also instil healthy habits and deliver results – plate” foods 80 percent of
so you'll never need to lose weight again. the time.

78 MARCH 2018 M E N S H E A LT H . C O M . S G
SMARTEN UP TO START SMALL,
SHRINK YOUR GUT EAT BETTER
Cutting calories is just one part of the weight loss equation.
For results that last, you’ll need to change your eating and
the way you think about food. For help, we sought out the
THIS YEAR
brains at Precision Nutrition – Brian St Pierre, director of Don’t overhaul your entire diet at once.
performance nutrition, and coach Ryan Andrews. Use their Change just one daily meal – breakfast, say –
guidelines to gradually transform your meals and painlessly each week. This helps you ease into your new
peel off the kilos. habits. By month’s end, you’ll be eating like a
fit guy and more likely to do so for good.

The Perfect Plate WEEK ONE


Revamp your breakfast based on our “Perfect
Plate” meal formula (left). For example, have:
1 2 3 4 A four-egg omelette made with a handful
2 palm-size 1 to 2 handfuls 2 fist-size 1 to 2 thumb- each of scallions and peppers, and cooked
portions of of carbs (fruit, helpings of size portions of with a pat of butter
protein (eggs, oats, wild rice, vegetables: fat (butter, olive 1 banana (or other fruit)
chicken, turkey, quinoa, sweet Aside from oil, avocado,
beef, fish, potatoes, their payload nuts, seeds): Coffee and water
pork): It keeps beans): of vitamins Fats boost
you satiated Fibre-rich and minerals, immunity and
and builds carbohydrates vegetables also help your WEEK TWO
and preserves – such as whole contain plenty body absorb Keep eating your breakfast, but now switch
muscle. Plus, grains and of belly-filling vitamins. your lunch, following the same formula of lean
your body legumes – fill volume, fibre Omega-3s protein, carbs, vegetables and fat. One to try:
burns more you up, fuel and water. That reduce your risk
calories as it you up, and means you’re of heart disease 1 large chicken breast, grilled
digests, netting help your body less hungry and diabetes. 2 handfuls of mixed cucumber slices and
a bigger post- recover from despite the low
meal burn. exercise. calorie total.
baby carrots
2 slices whole grain bread
2 tablespoons guacamole
Seltzer water
4

2 WEEK THREE
Now transform dinner. Create any combo
that meets the standard. For example:
225g sirloin, salmon or pork chop
1 2 fist-size portions of roasted broccoli,
seasoned to taste
1 medium sweet potato
1 tablespoon olive oil (for roasting the broccoli)
3 squares dark chocolate with a pear, for
dessert
Wine and/or water

WEEK FOUR
When you need a bite between meals, go for
it, but snack only once a day, sticking to this
formula: 1 palm of protein or 1 handful of carbs
or up to 1 fist of vegetables or 1 thumb of fat.
Some ideas:
1 cup Greek yogurt
3 1 handful of fruit, like berries or apple slices
1 thumb of seeds or nuts

MARCH 2018 79
PT WEIGHT LOSS

THE WORKOUT
TWICE A WEEK, COMPLETE THE
RECOMMENDED REPS OF EACH EXERCISE
IN ORDER. THAT’S 1 ROUND. COMPLETE
2 ROUNDS, TAKING A BREAK TO CATCH
YOUR BREATH OR REGAIN YOUR FORM
AS NEEDED. AFTER 2 WEEKS, AMP IT
UP TO 3 ROUNDS. NEXT MONTH, DO 3
ROUNDS 3 DAYS A WEEK, STARTING WITH
A DIFFERENT MOVE EACH TIME WHILE
KEEPING THEM IN THE SAME ORDER.

1/ Sit-stand Squat
Stand with a chair behind
you, feet hip-width apart
and arms raised in front
of you. Bend your knees
and push your hips back
until your butt touches
the seat. Then stand up.
That’s 1 rep. Do 10.

2/ Side Wall
Plank to Raise
Stand with your right side
next to a wall. Place your
right forearm on the wall,
parallel to the floor, your
left arm hanging at your
side. Walk your feet out
until you’re leaning at a
45-degree angle. Keep your
body aligned from head to
heels as you slowly raise

GET STRONG Walk Off


the Weight
your left arm straight out to
shoulder height. Pause and

AND LEAN
lower it. That’s 1 rep. Do
10, then switch sides.
Running while carrying a large amount
Whether you’re just starting to of weight sets your body up for injury,
exercise or are getting back in so start slow. “Walking not only boosts 3/ Towel Swing
the game, your routine should your daily calorie burn but also conditions Stand with your feet
focus on three things: “You need your metabolism and joints to function shoulder-width apart.
to reconnect your brain and better,” says Jade Teta, cofounder of Push your hips back, kneess
body, make working out a habit, The Metabolic Effect in California. “So slightly bent, and hold a
and create a simple, fun fitness you can gradually increase your workout corner of a towel with each h
base so you’ll be able to train hand in front of your hips.
intensity without hurting yourself.” Carve Quickly lift your arms, and
more vigorously in the future,” out time for a dedicated walk, following then forcefully lower them.
says Men's Health fitness advisor Teta’s recommendations below. Try to That’s 1 rep. Do 40.
David Jack. This programme accumulate an additional 5,500 steps by
achieves that trifecta, helping you simply walking more throughout the day.
build muscle and torch calories. 4/ Elevated Push-up
Assume a push-up
YOUR PLAN position with your hands
shoulder-width apart on
START DEDICATED WALK a step, couch or kitchen
HERE 30 minutes, easy pace. counter. Bend your elbows

305
Weeks ADDITIONAL WALKING to lower yourself and push
1 to 4 5,500 steps throughout the day. back up, keeping your
body straight at all times.
RAMP DEDICATED WALK That’s 1 rep. Do 10.
Calories a 108kg IT UP 45 minutes. 5 minutes of easy
guy burns Weeks pace, followed by 1 minute
walking slowly 5 to 8 faster pace. Repeat. 5/ Side Shuffle and Tap
for an hour. Move ADDITIONAL WALKING Stand with your feet shoulder-
like you’re late 5,500 steps throughout the day. width apart. Shuffle 3 steps
to the left and touch the floor
for a meeting, behind your left foot with your
READY DEDICATED WALK
and the tally TO RUN 45 minutes. 5 minutes moderate right toes. Immediately shuffle
goes up to 469. Weeks pace, 1 minute jogging. Repeat. 3 steps to the right and touch
9 to 12 ADDITIONAL WALKING the floor behind your right foot
6,000 steps throughout the day. with your left toes. That’s 1 rep.
Do 10.

80 MARCH 2018 M E N S H E A LT H . C O M . S G
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PT BREAKTHROUGH

A NEW TAKE
ON CLASSIC
your lower back and hips. Plus,
the range of motion may be too
much for your knees, hips and
lower back.

LIFTS
„ What to do instead:
Bumgardner, like many coaches
today, typically starts clients off
with the goblet squat. For those
who don’t have enough core
THE BI
BIG TH E OWERL FTING stability for goblets, he’ll start
EX RC SES AR N’ RIGHT FOR them with a plate squat.
EV R O IN ACT, TH ’RE WRONG
FOR NY F S. SAVE Y RSELF THE BENCH PRESS
WITH HE ALTE NATIVE “Everyone needs pressing
strength,” says Bumgardner. But
you don’t need it at every angle.
If an overhead or flat-bench
press makes your shoulders
angry, you can find a pain-free

T
angle in between.
„ Why it might hurt: Many
lifters have what’s known as
asymmetrical shoulder capsules.
Lifting with a barbell means one
shoulder will be forced out of its
Todd Bumgardner remembers natural lifting path.
the first time he held a barbell „ What to do instead: Use
– 2.1m and 20kg of steel, the dumbbells. They’re far more
knurling worn down by lifters accommodating to shoulder

TEXT LOU SCHULER


before him. imbalances. Each arm can move
“I couldn’t bench the bar,” problems forced him to radically pure strength. A lot of lifters just independently along a slightly
he says. “But the second time I rethink his training. wanted to get strong and look different trajectory while both
could. Then, a couple of weeks These days, Bumgardner, a strong, which elevated the sides work equally hard.
later, I could bench 30kg.” 31-year-old strength coach in simpler lifts – the squat, bench
He was 12 years old, and he Virginia, rarely has clients use press and deadlift. THE DEADLIFT
was hooked. Within a year, he the Big Three powerlifts. By 1964, at the first national In contrast to the first two lifts,

PHOTO MASTERFILE
was doing a four-day-a-week To appreciate what he does powerlifting meet in York, the barbell may actually be the
routine from Westside Barbell, instead, it helps to understand Pennsylvania, the new sport had best tool for the deadlift – or,
the powerlifting gym in how those three exercises settled on the Big Three as the more accurately, the hip-hinge
Columbus, Ohio. became so important. ultimate tests of strength. And movement pattern. The problem
At 14, he deadlifted 182kg at that standard, for many of us, is the range of motion.
a body weight of 67kg. “I was BIRTH OF A NOTION led to a world of problems. „ Why it might hurt: Unless you
strong,” he says. The first modern strength sport have relatively short legs or long
I L LU S T R AT I O N S PAT R I C K L E G E R

And he was just getting was Olympic weightlifting, THE SQUAT arms, you’ll need an exaggerated
started. He organised his life which by the 1928 Games “I didn’t realise I didn’t have to forward bend to pull the bar up.
around making progress in the included three movements: squat with a bar on my back,” This puts a great deal of strain
Big Three powerlifts – the squat, clean and press, snatch, and Bumgardner says. “I thought if I on your lower back.
bench press and deadlift – clean and jerk. didn’t train that way, I wouldn’t „ What to do instead: Try the
through university. But as his Learning these lifts was an get results.” sumo deadlift, which limits your
numbers grew, so did his list of Olympian challenge. They „ Why it might hurt: Resting a range of motion. Spread your
injuries. First it was back and require elite athleticism and heavy barbell on your shoulders feet wide and grab the bar with
hip problems. Then shoulder explosive speed along with can put extreme stress on your arms between your legs.”

82 MARCH 2018 M E N S H E A LT H . C O M . S G
PT RUNNING REV YOUR RUN

What Happens
When You
Run A
Marathon?
WHETHER YOU’RE STILL HOBBLING
FROM LONDON OR PICKING UP THE
PACE FROM NEW YORK CITY, OUR
QUICK TIPS WILL MAKE GOING THE
DISTANCE A GOOD BIT EASIER. JUST
DON’T TELL YOUR RIVALS.

1
TAKE A BREATHER
Seasoned endurance athletes and
26.2 rookies alike can expect a rush of
adrenalin on race day. But while a little will
fire you up, too much can burn you out.
“Adrenalin breaks down muscle glycogen,”
says Andrew Jones, Exeter University
physiologist. “Bring down your heart rate with
diaphragmatic breathing: one hand on your
belly, one on your chest, inhale and exhale
deeply, 5 times.”

2 4
TRUST YOUR GUT SCALE THE WALL
Ideally, the only “runs” that should Even the most experienced runners will
concern you are those you did during describe “hitting the wall” with sombre
training... “But distance running can trigger resignation. “This is when the glycogen in
diarrhoea,” says Kate Spilsbury of the English your muscles becomes depleted,” says Jones.
Institute of Sport. “There’s evidence that “You’re simply unable to sustain the same
bovine colostrum supplements help. And speed.” Avoid it by taking on 60g of carbs per
reduce your intake of fibrous foods such as hour from drinks or gels. And do the same
lentils and broccoli in the days before the race during your longer training runs – that way,
too.” Softly does it. they’ll be easier to stomach on the big day.
PHOTO 123RF

3 5
FEEL THE FORCE FLUID DYNAMICS
Pounding the pavement takes its toll With 2,600 calories of energy expelled,
on your hips, knees and ankles. “The your body will cry out to collapse
force of each step is more than twice your in a quivering heap. Don’t let it. “If you
TEXT DAN MASOLIVER

bodyweight,” says Spilsbury. “As fatigue sets stop moving as soon as you finish, you’ll
in and your form slips, you’ll start to ache.” experience dizziness due to a drop in blood
Mitigate the damage by ensuring your pressure,” says Spilsbury. Keep walking, and
trainers are fit for purpose. Replace them go easy on the Volvic: Gulping, rather than
every 800km, and never lace up a box fresh sipping, is less efficient for rehydration. Or
pair on the big day – break them in with at sip a beer. It’s also less efficient, but you’ve
least four 8km runs. damn well earned it.

MARCH 2018 83
PT NUTRITION

Time Your Meals


For More Muscle
USE THIS NUTRITION GUIDE TO GET THE BEST
RESULTS FROM YOUR WORKOUTS

that. The first, and by far the room warrior who’s been training

Y easiest, is to eat more protein


than you currently do. Protein,
for years without a break, and
who is at or near his genetic
all by itself, is anabolic. It wants ceiling for strength and size.
Your body is a machine that to be stored in your muscles. But it’s the beginner who’s
constantly reinvents itself. The second is to work out in a least likely to worry about
Every minute of every day, it way that disrupts your muscles his diet, and most at risk of
breaks down its own tissues and and forces them to respond by not getting as much protein as
replaces them with new stuff it getting bigger and stronger. he needs.
makes from a combination of The combination of a diet How much is that? A good
the food you eat and recycled rich in high-quality protein target is 0.73g of protein per half
material it scavenges from and a great strength-training kilo of body weight per day. For a
other tissues. programme is the oldest, best guy who weighs 80kg, a day’s
No matter how old your and only non-pharmaceutical worth would be about 130g.
Facebook profile says you are, way to reach that goal.

Part 2
your component parts are This article will show you how
considerably younger. much protein you need to eat,
Even your bones replace and when. HOW OFTEN
themselves every 10 years. By Protein synthesis is the process

Part 1
that standard, your muscle that takes the protein from food
cells, with an average age of and turns it into muscle tissue.
15 years old, are the adults at HOW MUCH As Men’s Health nutrition
the party. A 2007 study in the Journal advisor Mike Roussell explains,
Your workouts will cause of Applied Physiology found protein synthesis is like a lamp.
the protein in your muscles to that muscle size increases It’s either on or off.
TEXT LOU SCHULER

break down and build up much 0.2 percent per day during With 20g to 25g of high-
faster than it does in ordinary the first 20 days of a strength- quality protein, it’s on. More
circumstances. training programme. protein won’t improve the
In fact, when you work out That growth is over and above response, just as applying more
with the goal of becoming more the high rate of muscle-protein force to a light switch can’t make
awesome than you are now, breakdown that’s occurring the room brighter.
PHOTOS 123RF

the entire point is to get that simultaneously. Here’s why it matters: Most
protein to turn over. But it only This explains why the guy of us tend to backload our daily
helps if you end up with more who’s just starting out, or protein intake. We’ll have a low-
than you had when you started. returning from a layoff, needs protein, high-carb breakfast
There are two ways to do more protein than the weight- (a bowl of cereal with milk), a

84 MARCH 2018 M E N S H E A LT H . C O M . S G
MARCH 2018 85
PT NUTRITION

moderate-protein lunch (a turkey


sandwich) and a high-protein
dinner, featuring a large piece of
meat or fish.
But a 2014 study in The Journal
of Nutrition showed that you turn
more of the protein from your
meals into muscle tissue when
you distribute protein evenly at
each meal.
In the study, protein synthesis
was 25 percent higher in
subjects who ate 30g of protein
in each of three daily meals,
compared to those who ate the
same total amount but had most
of it at dinner.
A recent study in the Journal of
Applied Physiology found that
subjects who got at least 20g of
protein six times a day lost body
fat and increased lean mass, with
or without training.
They were given a protein
supplement within an hour of
waking up, no more than two
hours before going to bed, and
every three hours in between.
Six meals may be excessive.
But you probably want at least
three protein-rich meals a day,
especially in the early stages of a
new training programme.
Protein synthesis will peak
around 16 hours post-workout,
and will remain elevated for up to
48 hours. Protein breakdown will
also be higher for 24 hours. What
this means for you is that every
meal counts.
If you’re working out three
or four times a week, your body
will in effect be in the process of
building new muscle every hour
of every day, and also breaking
down muscle at a higher rate at
least half the time.

Part 3
PRE- AND POST-WORKOUT
For consistent, long-term lifters,
protein synthesis will peak much
earlier – around four hours post-
workout – and return to baseline
levels faster. So the protein
you eat immediately before and
after your workout becomes
more important.

86 MARCH 2018 M E N S H E A LT H . C O M . S G
4 As for fat, there doesn’t
In a 2012 study in The A cup of cottage cheese or scoop
American Journal of Clinical of whey protein (25g) will give you
Nutrition, the researchers close to 3g. seem to be a cause for concern
compiled data from multiple Among plant foods, soy has either way.
studies looking at protein and the most leucine. A cup of soya
strength training. They found beans has 2.3g. Beans and lentils When you’re eating and
that those who used protein are the next best sources, with training with the goal of looking
supplements gained an extra 1.2g to 1.4g per cup. A quarter-cup better than you do now, total
kilo of muscle over 12 weeks, serving of nuts or flaxseeds will calories matter more than the
compared to those who didn’t. have about 0.5g. specific composition of those
For experienced lifters, calories, or the specific way you

Part 5
they concluded that pre- eat them.
and/or post-workout protein You can be lean and muscular
supplements are required to CARBS AND FAT with a low-carb or low-fat diet,
achieve maximum results. If you were reading this article 10 and with different combinations
The “window of opportunity,” years ago, it would tell you to eat of meals and snacks.
when your muscles are most carbs but avoid fat in your pre- and
receptive to protein, appears to post-workout meals. PUTTING IT ALL TOGETHER
be around four to six hours, The idea is that carbs before 1 `Guys who train for strength
according to a 2013 study in the training will provide an easily and size will get the best results
Journal of the International accessible source of energy, while with 0.73g of protein per half kilo
Society of Sports Nutrition. carbs afterwards will not only help of body weight per day. That’s
Ideally, you want a protein- replenish that energy, but also about 130g for an 80kg lifter, and
rich meal two to three hours help generate insulin, a hormone around 146g for 90kg. This daily
before training, and another that pushes nutrients into storage total will probably be the most
within an hour or two after you – in this case, escorting protein to significant factor in your quest to
finish. Those who work out in your muscle cells. add muscle.
the morning before breakfast Fat, on the other hand, would
have a narrower window. be slower to digest, and blunt the 2 `Protein synthesis is higher
Protein synthesis slows responses of key hormones. when you spread that protein
down by about 15 to 30 percent This was all based on the among three or more meals,
while you’re sleeping, according assumption that your body is rather than having most of it in
to Dietary Protein and a remedial student who needs one. Shoot for at least 20g of
Resistance Exercise, a textbook you to keep things as simple high-quality protein in each meal
published in 2012. So if you as possible. to active protein synthesis.
work out before eating, you Your body thinks it’s cute that
want a post-workout meal as you’re so concerned. Here’s what 3 `Strength workouts elevate
soon as possible. we now know: protein synthesis for up to 48

1
hours in new lifters, or those

Part 4
Those of us with desk jobs, who returning after a layoff, and
sit for long hours before and/or around 24 hours in those with
BEST PROTEIN SOURCES after training, don’t need pre- more experience.
Different types of food contain workout carbs for energy. We have
different combinations of more than enough in reserve. 4 `Since protein synthesis slows

2 Unless you’re doing more than


amino acids, the building blocks down during sleep, it’s a good
of protein. idea to eat something soon after
Leucine is by far the most one exhausting workout a day, waking up.
important of the 20 amino acids you have plenty of time to
for creating muscle. It takes an rebuild your energy supply. Your 5 `The “window of opportunity”
estimated 2g to 3g of leucine regularly scheduled meals should surrounding a workout is around
to get the maximum anabolic work just fine. four to six hours. If you have a

3 That said, there does seem to


effect from a meal. Just about protein-rich meal a couple of
any normal-size serving of meat hours before a workout and
or poultry will contain at least be a benefit to combining protein another soon after, you’ll take full
2g of leucine. (A serving size is with carbs in a post-workout meal advantage.
roughly the size of your palm.) or supplement. It should result in
Three eggs, two glasses of slightly higher protein synthesis, 6 `Including carbs in your post-
milk, a piece of fish or a cup of according to Dietary Protein and workout meal could improve
yogurt will give you about 1.5g. Resistance Exercise. your results.

MARCH 2018 87
PT WEIGHT LOSS BELLY-OFF!

PHENOMENAL actually signed up with it


probably after a year later, after
found it tough to stick to them
and couldn’t see the results

BY 40
GABRIEL YAP WANTED TO
looking through its Facebook
pictures. That’s how I got started.”

FOOD
Yap had tried several different
he wanted.
Having tried everything
from intermittent fasting to
carb cycling on his own with
varying success, he found that
GET IN SHAPE BEFORE THE diets and programmes that he the more personalised assistance
BIG 4-O. HIS HARD WORK purchased online before his from UP helped him stick to his
AND DEDICATION LED transformation. Unfortunately, diet more easily.
TO HIS PHENOMENAL he got frustrated when he
TRANSFORMATION.

I wanted to
THE SETBACK be in shape when
Gabriel Yap’s fitness struggles I hit 40. The big 4-O.
go back to when he was a
O
R
E That was my main
teenager in secondary school.
“I decided to hit the gym when ER B
EF motivation,
my waistline tipped about 40 FT
A
inches,” he recalls. “Then I started
weight training in secondary
school and in university. I lost FITNESS
weight, but I never really got the “The training was very intense,
results I wanted.” way more than I expected it to
be,” Yap said. “I’ve been weight
THE WAKE-UP CALL training for the past 20 years,
After 20 years of working out and UP just brought it to a
and trying to maintain his diet, whole different level. Different
Yap still wasn’t happy with his regime, different ways of
NAME
results. Encountering sport- GABRIEL YAP training, a more scientific
related injuries along the way approach to doing things.”
stalled his progress, and his career PREVIOUS WEIGHT
He credits his trainer,

87.8KG
and family took up most of his Daniel, for helping him through

TE X T GILBERT WONG
time. He decided professional this 12-week journey, and
help was the way to go to make fine-tuning his diet and training
CURRENT WEIGHT

81.1KG
some big changes before he was when required.
40 years old.
“I wanted to be in shape when THE REWARD
I hit 40. The big 4-O. That was my Yap saw results in just the first
OCCUPATION
main motivation,” he explained. TRADER few weeks, which was what

PHOTOGR APHY VERNON WONG


HEIGHT
motivated him. “I feel a lot lighter
THE PLAN 1.85M and fitter,” he said. “I fall sick a
Yap first took notice of Ultimate TIME TAKEN lot less, and I have a lot more
Performance around his 12 WEEKS energy when doing things.”
workplace when he would see BODY-FAT His family and colleagues
PERCENTAGE
some of the before-and-after PREVIOUS 19.7% have been so impressed by his
pictures of its clients. “That always CURRENT 11.1% progress in such a short time
piqued my interest, but I only that he managed to get them
to begin their own fitness
WHAT’S YOUR STORY?
ART DIRECTION ASHRUDDIN SANI

transformation journeys.
His advice for men like him
approaching 40 is simple: Put
This month’s Belly-off! guy wins a UB+ Eupho Portable Bluetooth Speaker
in the effort, stick to your plan,
with Expansion Casing Bundle worth $103! Stand to win attractive prizes
and know what you’re getting
when you join the Belly-off! Club and get featured. Tell us what you weighed
out of your training.
then and now, what made you decide to shed the bulge, and what you did
“If you really want to do it, a
to lose it. Include your “before” and “after” photos.
little bit of discipline is all you
E-mail: menshealthsg.bellyoffclub@gmail.com.
need, plus the right advice and
the right training.”

88 M ARCH 2018 M E N S H E A LT H . C O M . S G
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90 MARCH 2018 M E N S H E A LT H . C O M . S G
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TEXT DARREN LIU

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MARCH 2018 91
• PRODUCTS • PROMOTIONS • EVENTS •

AMARIS B. CLINIC A breakthrough 3D body sculpting treatment for those who yearn for a
more athletic build is the Vaser Hi-Def Lipo. It is designed to remove fat and define the
underlying muscles, thereby improving your body proportions. It specifically targets localised
pockets of fat in areas such as the abdomen, upper arms, back, upper legs, chest and buttocks,
and eliminates them successfully. The fat thus removed will be injected into specific parts of the
body, in order to add definition and volume. This will help you achieve the shape and physique
that you desire. This treatment is intended for generally fit men who have good muscle tone
without excessive amounts of fat or excess loose skin. A healthy and fit body with washboard abs
can be the pinnacle of physical perfection for many men. So get on board and get ready for the
body of your dreams, gentlemen! Vaser Hi-Def Lipo treatments start at $3,000 onwards. For
more information, visit the clinic at 140 Arab Street, or call 6536-4211

PIRELLI The new P Zero tyre promises progressive road-holding


at high speed, consistent even wear and better aquaplaning
performance. It boasts under-layer compounds that improve
handling and rolling resistance, and innovate polymers with
advanced mechanical properties to optimise performance in both
wet and dry conditions. The redesigned tread pattern also reduces
noise in the cabin. For more info, visit www.pirelli.com.sg.

SAMSUNG The South Korean conglomerate has three recent additions to its
wearables range: the Gear Sport, Gear Fit2 Pro and Gear IconX. Designed to
help consumers maximise their day and to empower them with the ability to live a
healthy and well-balanced lifestyle, the latest additions are packed with a wide range
of fitness- and wellness-related features.Be it a workout or their resting time, or
personalised motivation tools, users can customise their own wellness plans with
tailored goals and alerts. There is also new-tiered rewards programme Samsung
Rewards for Samsung Pay, whereby consumers can earn points from their transactions
done using Samsung Pay, and exchange these points for additional rewards, or instant
wins via the in-app games. Available at Samsung retail outlets and boutiques.

ULTIMATE PERFORMANCE It will be adding he Myofascial Release


class to its weekly schedule. With modern lifestyles resulting in the
restriction of movement and eventually causing bad posture and injuries,
this programme promises to activate muscles for better mobility and
help reduce the risk of injury. Long-term practise can also improve the
pace in rehabilitation by releasing tight muscles. Myofascial Release
will be held every Saturday and Sunday at 2pm. Book your place now
by e-mailing sg@upfitness.com.

92 MARCH 2018 M E N S H E A LT H . C O M . S G
KORDEL’S
Specially formulated ISSEY MIYAKE
for men aged 30 and Classy scent
above, Testofen Plus alert. The Nuit
combines testofen d’Issey(Austral
(a scientifically Expeditions) is meant
standardized extract to reconstruct the
from the fenugreek freshness of an austral
plant) and panax night, where sharp
ginseng. This lime notes are key.
combination is touted Spicy vegetal notes of
to be nature’s solution Russian coriander
to help invigorate qi evoke a sense of calm,
flow, supporting highlighted by a
masculinity and pleasant mix of sensual
vitality for optimum leather notes, ambery
performance. Cambert woods and vetiver.
(F.E.) Pte Ltd, #14-06 Need a scent to wear
Great World City East THOMAS for your first date or
Tower. For more info, D’ESTHETIQUE for next weekend’s
TISSOT call 6775-0600, or So your buddy is gala dinner? You won’t
Its classic timepiece, e-mail kordels@ getting married soon, go wrong with this
the Ballade, now comes cambert.com.sg. and his wedding day is one. Available at Issey
with new technology. about a week or so Miyake Counters.
Using silicon balance from now. If you
springs for the heartbeat haven’t had a
of the watch, they bachelor party yet,
provide more resistance consider having a
and consistency, Coupled Brazilian waxing
with the Powermatic session done by
80 movement, the ticker Thomas D’esthetique.
offers up to 80 hours of It may sound like an
power reserve. This is the unusual idea, but the
perfect timepiece to go fact is that waxing
from day to night with parties are getting
its polished finish and more and more
satiny effect. The Clous popular around the
de Paris on the bezel world. In Singapore,
synchs perfectly with the bachelor waxing is a
clear, readable dial. new Brazilian waxing
Adding in the elegant experience that’ll
ticks of the watch, the leave your soon to be
design will only be more married buddy slick
appealing through the and suave – ready to
years. Let this watch be kiss the bride. For
your new timekeeper. more information,
$1,660, $1,620, call Thomas
$1,460 or $1,380 for D’Esthetique at
gentlemen; $1,660 or 6337-6585 or visit
$1,620 for ladies. the salon at #03-01
Available at Tissot Excelsior Shopping
boutiques. Centre.

MARCH 2018 93
• PRODUCTS • PROMOTIONS • EVENTS •

CLIFFORD CLINIC With over 15 years of experience in aesthetic medicine,


the doctors at The Clifford Clinic understand your concerns when it comes to
aesthetic service, and provide a large variety of beauty treatments, from your
hair to your body and even to your eyes. Delivering natural looking results with
minimal down time is what they strive towards. They don’t compromise on quality
either: Using only the latest state-of-the-art equipment together with the best
quality skincare products while still maintaining competitive prices, they were
born to fulfil the needs and expectations of their patients. For more information,
call 6532-2400 or visit them at #01-03 Clifford Centre.

CLAUDE BERNARD Established in 1973, this traditional Swiss watchmaker has


partnered Alvin Chan, founder of Concrete Everything, to celebrate local artisans. Both
of them started from humble beginnings and honed their crafts to perfection through
hard work and dedication. Claude Bernard’s timepieces match well with Concrete
Everything’s art pieces as they use simple designs to allow the quality, finishing and
beauty of the product to shine. Their legacies, creativity and passion will show in their
products and overcome the test of time. Every timepiece and art piece is crafted with
care, thought and lots of love. Claude Bernard watches are available at Tangs Vivocity,
Robinsons The Heeren, Takashimaya S.C., OG Orchard Point and authorised watch
retailers. For more info, visit www.crystaltime.com.sg/claude-bernard.

BOSCH Its new Activeoxygen washing machine gets rid of 99.99 percent of
all bacteria from your clothes – all at low temperatures. It also has its neat
Ecosilence Drive that minimises heat and wear (while cutting energy costs
from your bills), and its Allergyplus option further cleanses your clothes to
completely eradicate all allergic components – good for you and the kids.
$4,299, available at authourised distributors.

CITY CHAIN Celebrating its 130th anniversary, Solvil et Titus will be launching the
130th anniversary limited edition of the Sonvilier timepiece, each engraved with
“130 Years Of Watch Making Heritage” to mark the brand’s rich history in the
industry. This Swiss-made automatic movement model is limited to only 16 pieces in
Singapore. A similar model for women is also available in limited quantities. $855,
available at selected City Chain stores. For more info visit, www.citychain.com.

94 MARCH 2018 M E N S H E A LT H . C O M . S G
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THE BEST TIPS WE COULDN’T FIT INTO THIS ISSUE

SMILE
DIABETIC? EAT THE FLU VACCINE LOWERS YOUR
THIS “DESSERT”
To stabilise post-meal RISK OF THE ILLNESS BY ONLY
blood sugar, try eating 40 TO 60 PERCENT, THE CDC

FOR YOUR
carbs last. In one study,
people with type-2 REPORTS. BUT CHEER UP: BEING IN
diabetes ate a chicken A POSITIVE MOOD ON VACCINATION
sandwich (1) in its
DAY MAY BOOST THE VACCINE’S

FLU SHOT
entirety, with 10
minutes between EFFECTIVENESS BY TWEAKING
halves; (2) bread
first, chicken/veggies YOUR IMMUNE SYSTEM TO
10 minutes later; and ENHANCE ITS ANTIBODY RESPONSE,
(3) chicken/veggies
first, bread 10 minutes
A 2017 STUDY SUGGESTS. BEFORE
later. Option 3 reduced ROLLING UP YOUR SLEEVE, WATCH
blood sugar spikes and
insulin response for up
A FUNNY VIDEO OR PERUSE
to three hours. VACATION PHOTOS.

COOL DOWN
ON ONE LEG SIZE UP
To improve his balance ANY MENU
and joint health, INSTANTLY
strength coach Jeff Menu engineers
Watters ends workouts (yes, they exist)
with a variation on know that most
the field sobriety diners tend to
test: Stand with arms scan the middle
extended and eyes part of a menu
closed. Lift one foot first, then they
and hold, up to a move from top
minute. Switch sides right to top left.
and repeat. This So that’s where
strengthens tendons restaurants tend
and ligaments in your to put items
ankles, knees and with the highest
hips. One-leg balance profit margin,
predicts longevity too. says Aaron Allen,
a restaurant
consultant. Don’t
be fooled: Think PHOTO
outside the
STARE EACH triangle to make
OTHER DOWN better nutritional
123RF

Sit facing your partner choices.


with your knees
touching and look
into each other’s eyes,
without talking, for two
minutes. “Experiments
with couples show that
this increases feelings
of bonding, even
among strangers,”
says Alexandra
Katehakis, director
of the Center for
Healthy Sex. “When
you have time, go
for four minutes.”

96 MARCH 2018 M E N S H E A LT H . C O M . S G

Minat Terkait