20dvdfv by 11blabmagg79

JAN/FEB 2017

DETOX FOR FOODIES/ THE UK’S BEST FITNESS CLASSES/BURN 100KCALS IN 5 MINS 01

JAN/FEB 2017 £3.99

“WELL, I WAS A NEW DAD AND THAT WAS MY BOD” VIN DIESEL (P48)

BLAST BODY FAT! Vin Diesel’s Blueprint To Wage War On Flab

127

WAYS TO BUILD A STRONGER CORE DEMOLISH JUNK FOOD CRAVINGS

DOUBLE YOUR METABOLISM!

9 77135 1356 6 743132

NEW YEAR MUSCLE! Build A 6-Pack For Life

103

SHORTCUTS TO T-SHIRT ARMS

LOSE 8KGS FAST!

Gut Gone In 60 Seconds

REBOOT YOUR XMAS LIVER!

#SLAY WINTER BLUES Why Social’s Going Mental VIN DIESEL, 49, LARGER THAN LIFE, SMARTER BY HALF

01/17 GET BACK IN SHAPE SPECIAL

WEIGHTLOSS

NUTRITION

HEALTH

P42 UPSCALE YOUR GOALS

P27 LIVER LITTLE

P61 THE LONGEVITY READ

Your analogue scales are due an upgrade. We rate the finest digital body monitors

Cleanse party-season excess the fun way with our shellfish guide to detoxification

Add a few chapters to your own lifestory by turning pages on the daily commute

P45 QUIT NOW, GAIN LATER

P32 SHRINK YOUR WASTE

P84 #SLAY WINTER BLUES

Why pausing your gym routine needn’t mean fast-forwarding the festive spread

Turn festive leftovers into lean, gourmet fare. You won’t miss turkey sandwiches

An influx of new apps promises to reboot our mental health. MH tests digital therapy

P140 THE BIG FAT-LOSS QUIZ

P46 MUSCLE FOOD’S FLIP SIDE

P96 AGE IS NO OBSTACLE

Not sure whether your weightloss plan is working? Take our transformative self-test

MH’s hot take on the pancake will stack up muscle while tossing unwanted fat

Octogenarian athletes explain how they’re still nailing PBs. Sorry, what was your excuse?

FITNESS

STYLE

MUSCLE

P37 RAISE YOUR FLEX APPEAL

P126 THE LITTLE WHITE BOOK

P66 AHEAD OF THE REST

Pilates and yoga have finally earned real cred. But which will stretch your fitness further?

Take your skiing holiday plans off-piste at winter sport’s lesser-known hot spots

Taking a load off could unlock new strength. Give your session some breathing room

P65 A SPRINKLE OF STAMINA

P135 PEAK PERFORMANCE

P112 WIN ON THE HOME FRONT

Plant the seed of a new 10k PB with a superfood that lives up to the name

Ice cool and high-tech, these Swiss watches double as your portable mountain sherpas

Claim back minutes every morning with our gym-free workout for upper-body muscle

P68 HOLY SPOKES

P136 DOPE FOR THE SLOPES

P118 STOCK UP ON ARMS

Meet the cyclists battling it out in a 260km race along Israel’s conflict-torn borders

Give last year’s kit the boot with our roundup of this season’s smartest ski gear

From dip belts to battle ropes, we have the arsenal you need for a workout upgrade

12 MEN’S HEALTH

MENSHEALTH.CO.UK

IN THIS ISSUE ALL YOU NEED FOR THE BODY YOU WANT

Best Fitness Classes For Men 2017

ON THE COVER P19 GUT GONE IN 60SEC

P48 TRAIN LIKE VIN DIESEL

If time is the only obstacle between you and weightloss, excuses no longer cut it

Power up your upper body and learn how happiness can keep you lean well into your forties

P25 BURN 100KCAL IN 5MIN

P63 DEMOLISH CRAVINGS

Master the supermove to add a huge fat-burning upswing to the end of every workout

The 15-minute solution to the stress of looming deadlines. This is a biscuit-free article

P34 REBOOT YOUR LIVER

P107 SHORTCUT TO BIG ARMS

We break down the science of detoxing, to cleanse your system without pious diets

Remodel your bis and tris with 12 pages of biceps-sculpting cheats, snacks and exercises

PHOTOGRAPHER PATRIK GIARDINO GROOMING DIANA SCHMIDTKE AT SOMETHING ARTISTS STYLING JEANNE YANG AT THE WALL GROUP

THE EXPERT PANEL

GET YOUR TOX OFF

SWING INTO GEAR

SIR CHRIS BONINGTON

EMMA DAWSON

SCOTT LAIDLER

Meet veteran mountaineer Sir Chris and his athletic peers proving that getting older can often mean growing stronger p96

Clean up with nutritional therapist Dawson’s in-depth look at what a New Year detox really does to your body p34

Torch an extra 100kcal in the last five minutes of your workout with PT Laidler’s show-off kettlebell move p25

A YOURSELFF ARM

CHEW THE FAT

GRAIN AND GAIN

SEAN LERWILL

DAVID ARNOT

RHIANNON LAMBERT

Pump up your torso without leaving the house using Marine-turned-PT Lerwill’s workout. Believe the hypertrophy p112

Nutritionist Arnot thinks eating fats to lose weight is nuts. Read his reasoning before smashing your next avo on toast p31

Weightloss specialist Lambert makes toast of #cleaneaters doubting bread’s reign as the best thing since, well... p90

THIS ISSUE IS BROUGHT TO YOU BY… 49 FITNESS INSTRUCTORS

1 UNIVERSITY PROFESSOR

8 PERSONAL TRAINERS

1 FORMER PRO RUGBY PLAYER

6 ENDURANCE CYCLISTS

1 EX-MARINES COMMANDO OFFICER

6 TOP TABLE CHEFS

1 UROLOGIST

5 OAP ATHLETES

1 CREDIT COUNSELLOR

4 NUTRITIONISTS

1 HOLLYWOOD A-LISTER

1 CLINICAL PSYCHIATRIST

1 OSCAR-WINNING DIRECTOR

TOTAL

86 EXPERTS

14 MEN’S HEALTH

CREATIVE DIRECTOR

PHOTO DIRECTOR

DECLAN FAHY

RACHAEL CLARK

STYLE DIRECTOR

PRODUCTION EDITOR

DIGITAL DIRECTOR

ERIC DOWN

SCARLETT WRENCH

ED VANSTONE

WORKFLOW DIRECTOR

ART DIRECTOR

KRIS PACE

TOM PLUMSTEAD

COMMISSIONING EDITOR (PRINT & DIGITAL)

ASSOCIATE EDITOR (STYLE)

TED LANE

MATT HAMBLY

FEATURES EDITOR

SENIOR DESIGNER

PICTURE EDITOR

TOM WARD

JESSICA WEBB

FRANKIE HILL

STYLE ASSISTANT

SUBEDITOR

JUNIOR FITNESS EDITOR

RICCARDO CHIUDIONI

AARON TOUMAZOU

MICHAEL JENNINGS

ASSISTANT DIGITAL EDITOR

DIGITAL EDITOR

ASSISTANT DIGITAL EDITOR

ED COOPER

ROBERT HICKS

MATT EVANS

GROUP PUBLISHING DIRECTOR SALES DIRECTOR BRAND DIRECTOR SENIOR FASHION EXECUTIVE ACCOUNT MANAGER ACCOUNT MANAGER GROUP CREATIVE PARTNERSHIPS DIRECTOR CREATIVE PARTNERSHIPS DIRECTOR SENIOR PARTNERSHIPS EXECUTIVE CREATIVE PARTNERSHIPS ART DIRECTOR CREATIVE PARTNERSHIPS ART EDITOR SENIOR PROJECT MANAGER PROJECT MANAGER PRODUCTION MANAGER HEAD OF MARKETING MARKETING AND EVENTS EXECUTIVE PRODUCT DEVELOPMENT MANAGER OFFICE MANAGER AND EVENTS EXECUTIVE DIRECTOR OF COMMUNICATIONS PR MANAGER CHIEF DIGITAL OFFICER MARKETING AND CIRCULATION DIRECTOR MANAGING DIRECTOR, BRANDS

ALUN WILLIAMS GEORGINA PARROTT TOM LAKE TOM SPRATT NATASHA BAILEY MELANIE MCKINLAY ANDREA SULLIVAN MORGAN HARRISON-DOYLE JASON MILTON-BARKER BEN BRILEY AOIFE KAVANAGH VICTORIA STEPHEN KATHRYN TAIT ROGER BILSLAND JANE SHACKLETON MEG STEPHENSON MARK PEACOCK MEGAN BLACKBURN LISA QUINN BEN BOLTON DARREN GOLDSBY REID HOLLAND MICHAEL ROWLEY

CEO, HEARST MAGAZINES UK

ANNA JONES HEARST-RODALE JOINT BOARD OF DIRECTORS PRESIDENT AND CEO, HEARST MAGAZINES INTERNATIONAL

ANNA JONES CHIEF FINANCIAL OFFICER, HEARST MAGAZINES UK

CLAIRE BLUNT SENIOR VICE PRESIDENT, RODALE INTERNATIONAL

ROBERT NOVICK MEN’S HEALTH IS PUBLISHED IN THE UK BY HEARST RODALE LIMITED, A JOINT VENTURE BY HEARST MAGAZINES UK, A WHOLLY OWNED SUBSIDIARY OF THE HEARST CORPORATION, AND RODALE INTERNATIONAL, A DIVISION OF RODALE INC. MEN’S HEALTH IS A TRADEMARK OF, AND IS USED UNDER LICENCE FROM, RODALE INC. HEARST RODALE LTD, 33 BROADWICK STREET, LONDON W1F 0DQ. TEL: 020 7312 3800. FAX: 020 7339 4444. RODALE’S MEN’S HEALTH (ISSN 1356-7438). COPYRIGHT © 2015. ALL RIGHTS RESERVED. MEN’S HEALTH IS PRINTED AND BOUND BY WYNDEHAM HERON, THE BENTALL COMPLEX, COLCHESTER ROAD, HEYBRIDGE, MALDON, ESSEX CM9 4NW. DISTRIBUTION BY COMAG. PUBLISHED 11 TIMES A YEAR. CONDITIONS APPLY. FOR ANNUAL SUBSCRIPTION RATES, PLEASE CALL OUR ENQUIRY LINE ON 0844 848 1601, INTERNATIONAL +44 (0)1858 438794. BACK ISSUES, CUSTOMER ENQUIRIES, CHANGE OF ADDRESS AND ORDERS TO: MEN’S HEALTH, HEARST MAGAZINES UK, TOWER HOUSE, SOVEREIGN PARK, LATHKILL STREET, MARKET HARBOROUGH, LEICS LE16 9EF (0844 848 5203; MONDAY TO FRIDAY, 8AM-9.30PM AND SATURDAY, 8AM-4PM. CREDIT CARD HOTLINE: 0844 848 1601). MEN’S HEALTH, ISSN 1356-7438, IS PUBLISHED MONTHLY, 11 TIMES PER YEAR BY HEARST RODALE LIMITED. C/O DISTRIBUTION GRID. AT 900 CASTLE RD SECAUCUS, NJ 07094, USA. PERIODICALS POSTAGE PAID AT SECAUCUS, NJ. POSTMASTER: SEND ADDRESS CHANGES TO MEN’S HEALTH C/O EXPRESS MAG, PO BOX 2769, PLATTSBURGH, NY 12901-0239

GROW OLD GAINFULLY

DEPUTY EDITOR

DAVID MORTON

THIS MONTH’S SPECIALISTS RESOLVE TO MAKE 2017 YOUR FITTEST YEAR TO DATE

EDITOR

TOBY WISEMAN

EDITOR’S LETTER NEW YEAR GOALS WORTH THE RESOLVE

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Meet the men traversing war-torn Israel by bike on an epic three-day endurance challenge

76 90

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Take New Year fitness up a class with our definitive round-up of 2017’s best group workouts for men

Our love letter to bread french-sticks it to anyone who believes you can’t du pain and gain

They say an apple a day keeps the doctor away, but could your iPhone aptly treat mental health ills? MH investigates

PAGE

Like your PBs, age is just a number. MH profiles the men running, lifting, swimming and climbing into elderhood

DIESEL’S SLANT IS ONE TO ASPIRE TO

M MENSHEALTH.CO.UK S CO K

o thiss iss Christmas. C st s And what have you done? I’d wagger it g goes llike k this: h you started the h year withh good d inteentions, b bought new trainers, hit h a few l d gave up d k ng earlier new classes and drinki h weekk than h Thursday. h d in the You faltered f a bit late Feb, buut got into the swing off things again come spring and made a good ffist off your gooals by July, so you felt f happy enough w with your topless selff on a Greek island beach. Allll this h you managed d to kkeep p going into early l autumn untill the h merrcury d dipped d and d you suddenly dd l realised ccome December b that h you’d d slowly s let it go and were in need off a rreboot. Sound ffamiliar? Hey, I’m m no Nostradamus, d I’ve just bbeen doing this a few f years. In fact, f I’vve been doing it long enough to ffind the cycle bit d dispirriting. l just a llittle l b Bertrand t d Russellll thought h h that llove and d hhappiness were rela lated to spontaneity – b but when h we’rre this predictable, d bl how h can we ever cllaim to b be truly l unshackled h kl d bby restraaint? I have similar h l misgivings withh the

Our guide to making sure cold-weather adventures are an haute affair this ski season

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whole ‘new year, new you’ bandwagon. For starters, what was wrong with the old you? And at what point does the new you become washed-up you again? Like Sisyphus, the Greek king forced to roll a boulder uphill for eternity, such thinking is an exercise in futility. Am I being hypocritical? Maybe a touch. This month’s package has been curated to include a wealth of tools and tricks to help you return to your fighting weight and undo the damage of a festive season well spent. But it’s not about flagellation or denial, nor are we in the business of redemption. So yes we can help you lose the gut (p76), cleanse the liver (p27) and generally get back on the straight and narrow. But we’re also here to tell you to have your bread and eat it (p90). A line in our Vin Diesel profile gives me real cheer. It’s from Ang Lee, who says that he has never seen the actor unhappy. I don’t know about you, but to me that’s a real goal. Because true prosperity isn’t just for Christmas or New Year. It’s for life.

TOBY WISEMAN BSME EDITOR OF THE YEAR MEN’S HEALTH 17

ASK MH FASTER FITNESS FOR SLOWER STARTERS THE BIG QUESTION

SPEND LESS TIME ON THE SADDLE TO GET AHEAD OF THE 6-PACK

Q I’M OUT OF SHAPE,

BUT INCORRIGIBLY LAZY. WHAT’S YOUR QUICKEST FIX?

WORDS: ALEX ARRIS | PHOTOGRAPHY: PETER CROWTHER & BETH CRUTCHFIELD AT HEARST STUDIOS

STEVE, HEMEL HEMPSTEAD

Short of jogging to the cosmetic clinic, most body refits are serious rites of passage that require earnest commitment. In other words, you’re probably not going to build the body of your dreams without some kind of emotional down payment. However, that’s not to say it needs to be an epic odyssey. During a recent study conducted at McMaster University, a smartly constructed one-minute workout was found to be as effective as 45 minutes of moderate exercise. In the test, sedentary men (that’s you, Steve) were asked to pedal all-out for just 60 seconds daily before returning to their TV remotes. Amazingly, over 12 weeks the study group managed to improve their

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aerobic capacity, blood sugar control and body-fat percentage as much as those who rode for 45 minutes at a moderate pace. Let us be clear: researchers said nothing about subjects looking like Ryan Gosling after the test was completed, nor of their ability to grate cheese with their abs. Even so, if you’re extremely low on willpower, we think it’s a pretty good start: subjects saw significant weightloss and increased muscle tone. The scientists call it extreme interval training. We’re calling it bodybuilding for the bone-idle.

WOORK--SHY WEIGHTLOSS Shed a whole w lotta lard in a fraction of the time ii/ EARLY BURDEN U N Wake W k up and haul yourself onto a stationary bike. Warm up with a two minute slow cycle to prep for minimal effort.

ii/ SWEAT IT OUT Pedal like your snooze button depends on it for 20 seconds, three times, with a two minute recovery between bursts.

iii/ BACK TO BED Cool down for three minutes and in a grand total of 10 minutes, only 60 seconds of which required any effort, you’re done.

MEN’S HEALTH 19

ASK MH PRUDENTLY PATCHING UP NEW YEAAR PROBLEMS AM I NORMAL?

I’M 37 AND NO LONGER WAKE UP WITH AN ERECTION. SHOULD I BE WORRIED? A FRIEND, SHEFFIELD Hard luck, old boy. Morning glory is an indicator of good sexual function, so you’re right to query your diminished standing. “You’re at the age when morning erections do become less frequent,” says Dr Tobias Köhler, a professor of urology. “But even so, if the problem persists for more than three months you should investigate.” In terms of prognosis, it may well depend on how you sleep: pre-cornflakes erections usually occur during REM, so it might be that you’re waking up in another stage of slumber. Stress, antidepressants and even painkillers can sap morning wood, too, so if you’re popping too many asprin or suffering at work you may well have your answer. Long-term flops, however, can point to more serious conditions such as diabetes, hypertension or heart disease. If it’s been a good while, you’d better ask the doc what’s not up.

DOES IT WORK?

ALTERNATIVE, ‘HEALTHY’ PASTAS SEEM TO BE TAKING OVER. SHOULD I BE BUYING IN? HENRY, LEEDS The spaghetti aisle is one that’s been laid thick with marketing sauce of late, so we’ll cut to the meat. Protein-fortified pasta has only about three more grams per serving than traditional spaghetti – that’s equivalent to less than half an egg. Vegetable pastas don’t offer much of a nutritional leg-up, either – you’d be better off eating, well, vegetables. Highfibre pasta, however, is a different story. “Fibre is crucial to digestive health and the prevention of disease, yet most men get just a third to half of what they need each day,” says dietitian Dr Chris Mohr, meaning that the four extra grams to be had from a serving of fortified pasta is significant. What’s that? You’re off carbs for January? Then you have a lot to learn, friend. May we suggest starting with our love letter to bread on p90. 20 MEN’S HEALTH

ENJOY FESTIVE EXCESS WITHOUT BREAKING THE BANK

ALL I GOT FOR CHRISTMAS IS A LOAD OF FESTIVE DEBT. CAN YOU HELP?

WARREN, GUILDFORD

If anything can throw Brexiety to the wind and loosen the nation’s collective purse strings, it’s a jingly John Lewis Christmas advert. These days it foretells the coming of the yuletide season as sure as a shivering Phil Mitchell chugging paper-bagged whisky on a park bench – only with a rather more overt message to spend profligately. With an extra £1.5 billion borrowed by UK consumers BORROWED WISDOM Avoid an angry call from Amex with McClary’s financial advice

over the months of November and December last year – plus an estimated one in eight of us suffering a serious financial hangover come January – it’s safe to say that you, Warren, are not alone. But since you ask, yes, we can help – or rather, Bruce McClary from the National Foundation for Credit Counseling can. Heed his tips to save yourself the January blues – or reds, as the case may be.

CUT AND RUNG

AIM TO SAVE

FIND THE FAT

Prioritise credit card debt. The ‘ladder method’ saves you the most. Pay off the card with the highest interest rate regardless of balance, then move down the ladder of interest rates until everything’s paid.

Set up an emergency savings fund and stockpile six months’ income. Once you’ve saved your six-month cushion, attack those loans. Rework your budget until you’re saving at least 10% from now on.

It hides in discretionary spending like dinners out. If you can save even after small luxuries, there’s no need to feel guilty. But if you’re using credit to buy steak dinners, you’ll soon have some serious debt.

MENSHEALTH.CO.UK

EDITED BY TED LANE

05 FATS AND FIGURES

09 STRETCH YOUR LIMITS

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02 HEALTH PAGE G

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01 CATCH OUT SEASONAL WEIGHT GAIN PAGE 25

07 CUT YOUR

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10 THE NEW TREND WITH FLEX APPEAL PAGE 38

R A E Y W NE PS U R E POW 017 2 Y R A JANU

17 FITNESS FUEL, FLIPPED PAGE 46

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MEN’ M ’S HEALTH 23

01 KETTLE FOR METTLE

KING OF TH SWINGERS

Grab improved balance aand full-body strength with this t core-crushing combinatiion. The K l b ll g NG d KETTLEBELL SWING oﬀ CAND CATCHh is a show-oﬀ move well worth masteriingg

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WORDS: MATT EVANS | PHOTOGRAPHY: PHIL HAYNES | GROOMING: SABINE CHAMMAS | STYLING: ABENA OFEI MODEL: LEE MCLAUGHLIN AT W MODELS | SHORTS UNDER ARMOUR AT MRPORTER.COM, TRAINERS ASICS.COM

WHAT YOU’LL GAIN

01 ASSUME YOUR POSITION Find a spot away from low-hanging lights, mirrors or your fellow gym-goers’ faces. Stand with your feet a little wider than shoulder-width apart, knees slightly bent.

ny fitness enthusiast worth his salt has mastered a set of kettlebell swings. s g As the weight racks up, so s does d your y heart rate, making it one o off the best exercises to scorc ch fat. But to squeeze more muscle e from y your metal, it’s time to let fly fly. “The swing and cattch h works k your chest, which isn n’t common in most kettlebell mo oves,” says PT Scott Laidler. The momentum o e tu needed to get preciou us airtime on the kettlebell dema mands ds extra e t a effort from your shou ulders and upper pecs. Plus, the stability required to catch and d control the down swing hammerrs your y core. “Try it as part of a Tab bata circuit: 20 seconds on, 10 seconds off,” ff, advises Laidler. “If I o only had five minutes, this is th he move I’d choose.” You can burn t a na an e extra 100 calories in that time ot me – not including the extra fa at torched by the metabolic effec ct. Use it as a finisher tto your y full-body workout to ensure e no muscle gets left behin nd. Even performed alone, a few w Tabata sets will build muscle, spik ke your y heart rate and enhance coordination. d at o . ng a bit Forgive us for sounding atch 2016, but you gotta ca h ’’em all. ll.

02 BUILD UP

A V-SHAPED TORSO

MOMENTUM Lean forward to pick up the kettlebell in one hand. We hope you’re holding on tightly. With a straight back, drive your hips forward explosively to swing the bell up.

ALL-DAY CALORIE BURN

FEARFUL RESPECT

03 THROW AND CATCH Now comes the big leap of faith. When the kettlebell reaches shoulder height, let go of it in mid-air and catch it with the other hand. Nailed it on first attempt, right?

THE BEST EXERCISE YOU’RE YOU RE NOT DOING

04 NOW CLOSE THE DEAL Let momentum carry it back to the start position and repeat the move with your opposite hand, switching sides with every rep. You’re in for a long 20 seconds.

MEN’S ’S HEALTH 25

TR O LIV NI UT Why y the pious sellf-denial? WORDS: SCARLETT WRENCH | PHOTOGRAPHY: KAT PISIOLEK AT HEARST STUDIOS | FOOD STYLING: TAMARA VOS

Rich in detoxing vit C and glutathione, this is a diet for la dolce vita LOBSTER MANGO SALAD SERVES 4 INGREDIENTS

• Lobster, approx. 750g • Japanese mayo, 2tbsp • Crème fraiche, 1tbsp • Lime, ½, juice • Mango, 50g, diced • Papaya, 50g, diced • Avocado, 50g, diced • Mint leaves, chopped

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03 DETOX DELUXE

SEAFOOD AND CHEAT IT

bo odyy after To reenew your y festivve excess, best to opt p for sh hellfish indullg lgencee he anticipatory joy of weeks of hedonism is often shadowed by the spectre of an abstemious January. None of us really wants to get on the wagon, but most recognise that having given your organs a fair battering, stuffing and roasting over the festivities, something has to give. Fortunately there’s a pleasingly indulgent way to offset some of this damage. But first, the not-so-jolly news: alcohol and extra calories lead to a build up of sugars, which are stored in the liver as triglycerides. At toxic levels, this can result in liver disease. Regardless of whether or not you’re hitting it quite that hard, welcome new research published

02 LIVER LET LIVE

METHOD

by the journal Science Signaling demonstrates that trehalose – a natural carbohydrate – actually blocks sugar from entering the liver cells. At the end of a lab study, gluttonous mice who were fed trehalose had fewer triglycerides and maintained a lower bodyweight. Your best source of this supernutrient? Lobster. Well, technically trehalose is also found in yeast and fungi, but we’re assuming sir would rather order the seafood. To that eﬀect, we asked the chefs from Kaspar’s at The Savoy in London for an opulent liver-boosting recipe. Pass the ﬁnger bowl. Maybe a cocktail, too.

1/ Cook the lobster in boiling water for 5min, then transfer to ice water for 5min. Dice the meat. 2/ In a separate bowl, combine the mayo, crème fraiche and lime. Season with salt and pepper. 3/ Add the lobster meat to the mayo, along with the fruit, avo and mint. Press the mix into metal rings (3cm x 7cm), then leave in the fridge for 20min. 4/ Once set, serve on top of mesclun salad leaves, with oil, lemon and vinegar.

MEN’S HEALTH 27

BUILD STRONG FOUNDATIONS

Scrum down at The Foundry in south London, a gym setting PBs in both functional strength training and community spirit

here’s a sense of togetherness among those with cauliflower ears. Sharing a maul together is a bonding experience, it seems. “Rugby as a sport fits our personality, because it’s totally inclusive,” says Dave Thomas, ex pro and co-founder of The Foundry, set up seven years ago in the heart of south London’s Vauxhall. The gym itself is one cavernous space with an endless supply of strongman toys to entertain both England’s rugby elite and those bored of weight machines. It’s this inclusivity that makes it a community hub. Thomas is a trustee to the School of Hard Knocks rugby charity, but their charitable arm is far-reaching. “Fitness is expensive in London, so we try to help those hardest to reach,” says Thomas. The Foundry offers subsidised training every morning for the retired, single parents, full-time students and the unemployed. Building mental strength as well as physical is all part of the remit, and has seen cancer survivors training for deadlift PBs. But there’s more to this place than World Cup winners sharing squat racks with mums of three. “Our ethos is taking athletic conditioning and delivering it in a group format,” says Thomas, “Lifts is a unique class where the entire group follows the same programme, but it is scaled to the individual.” Programmes alternate between upper, lower and total body hypertrophy sessions, updated every four weeks to ensure progression. “Where the strong belong” – a mantra repeated by Thomas and his trainers – sounds more at home in an American self-help book. But when basking in the glory of a post-strongman session pump and trading backslaps with classmates of every ability, it all makes perfect sense. Strength comes in many forms. The Foundry can help you hone every one.

28 MEN’S HEALTH

THE BEST GYMS IN THE WORLD

476 The number of calories burned after a session on the ropes alone. Throw in farmer’s walks and prowler pushes and see the weight fall off.

80kg Size of the biggest atlas stone from their classes. We recommend starting at 30kg until you’ve perfected the required strongman technique.

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04 STRENGTH IN NUMBERS

65 Age of cancer survivor, Christopher Drew, who after losing 30kg through illness has gone through rehab at The Foundry to now deadlift 90kg.

WORDS: TED LANE | PHOTOGRAPHY: TOM WATKINS

200 The number of people benefiting from free exercise every month thanks to The Foundry’s charitable arm.

GYM THE FOUNDRY

LOCATION

£15 Price for an excluisve week-long trial for Men’s Health readers. Visit foundryfit.co.uk to take advantage of this special offer.

VAUXHALL, SOUTH LONDON

WEBSITE FOUNDRYFIT.CO.UK

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MEN’S HEALTH 29

THE DEVIL’S ADVOCATE

GOOD FATS STILL MAKE YOU FAT The idea that an avocado fried in

AVOCADO AS A FAT-LOSS PANACEA? WE THINK IT’S A BIT OF A STRETCH

coconut oil will make you lean is a heavyweight lie. Nutrients can’t neutralise calories. Only you can

WORDS: DAN MASOLIVER | PHOTOGRAPHY: KAT PISIOLEK AT HEARST STUDIOS | PROPS MADE BY MAGGIE STUDIO

SATAN’S LITTLE HELPER Performance nutritionist David Arnot is co-founder of Enhance Nutrition and owns London gym Evolve.

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06 HEAVY TRUTHS

Nutrient-rich, sure. Weightloss-friendly, not quite. Likewise, if you think scooping a spoonful of coconut oil (115 calories) and one of butter (100) into your ‘Bulletproof’ Americano will rid you of the love handles, you’ve got another chin coming 1 .

“You can have too much of a good thing, especially when it’s stuffed with calories” Ultimately, weightloss relies on maintaining a calorie deficit – burning more energy than you consume. And the best way to do that is through hard-won sweat. The tougher your workout, the more energy you use, the more fat you burn. And then comes the fuel. Not fat, which your body can’t break down quickly enough to harness for energy, but good old-fashioned carbs 2 . Don’t get me wrong, coconut oil’s high smoking point – 177ºC versus olive oil’s 160ºC – makes it a healthier option for your frying pan 3 . The selenium in your walnut-based snack bar is vital for cognitive function. And avocado, the faddiest fatty food of them all, is as versatile as it is nutrient-dense. But you can have too much of a good thing – especially when that thing is stuffed full of calories. It’s time to reconfigure your serving sizes. So eat your healthy fats. Smash that avocado onto your sourdough. You can even butter it first. Just remember, if weightloss is your ultimate goal, the most important thing you can exercise this January is portion control. And be sure to take all those #eatclean #avotoast pics on Instagram with a pinch of salt.

hen was the last time you ate an avocado? Last night with your bun-free burger, perhaps? Or this morning, smashed on a slice of buttered sourdough with two poached eggs? You might even be eating one now, spooning its oily flesh straight into your mouth, smugly savouring the micronutrient bump. You wouldn’t be alone. Last year, for the first time since shopping lists began, avocados outsold oranges in the UK. By March, sales were up 39% year-on-year, making the superfruit worth £128m. In 2016, more photos of avocados were pinned on taste-making social media site Pinterest than any other food. It’s official: avocados, along with other fatty treats such as coconut oil and peanut butter, are having a moment. They’re delicious, nutritious – oh, and they’re ruining your six-pack. Fat’s newly bloated popularity came about due to a triumvirate of triglyceride trumpeters. First, the scientists. A 2003 study in the New England Journal of Medicine showed those on a low-carb diet lost more weight than those on a low-fat plan. A raft of similar studies confirmed it: carbs were out, fat was back. Next came the paleo-pushers, who eschewed grains in favour of nuts, seeds and as much flesh

05 GLUT OF WISDOM

DEALS WITH THE DEVIL as they could forage from the Tesco meat fridge. And ﬁnally, an army of Instagram ‘experts’ began drowning their courgetti in coconut oil, and making #avocado a more popular hashtag than #blacklivesmatter. The message was clear: if you want to lose weight, ditch the carbs and chew the fat. Yet, gram-for-gram, fat is far and away the most caloriﬁc macronutrient. For every gram of protein or carbohydrate that passes your lips, you consume four calories. For every gram of fat, it’s nine. Take that burger – lose the brioche bun (185 calories) and replace it with halloumi, bacon and avo, and you’ve just gobbled a net increase of 350 calories. Yes avocado is loaded with vitamin E and potassium but each one also packs 300-odd calories.

DODGE A BULLET

There have been no peer-reviewed studies into Bulletproof coffee. But with one cup meeting your sat fat RDA, you might want to be shot of it.

FUEL’S GOLD

Research shows that – for anything but steady-state cardio – carbs are the most efficient fuel. Eat an hour pre-workout for maximum impact.

STAND THE HEAT

De Montfort University found that, when heated, sunflower and veg oils produce higher levels of cancercausing aldehydes than coconut oil.

MEN’S HEALTH 31

G IDD E TOO O ’SS GU S OB T E HE AL TH SN TH

KEE A HA SH OF YO UUR TH ER E’ S NO NE ED TO MA IT--AALLLLL IN G NO EL-IT UPPCCYYCCLLIN FE ST IV E OV ER FL OW . BE AN N, TO R LU S IN LE AN SAADD SU RP BY TR AN SF OR MI NG YO UR T WRRAAPP EXXTTRRAA NU TR IIEN TS NW GO UR ME T FA RE AN D UN

From vintage threads ds to ‘hip-cycling’ ‘h l ’ used d furniture, swanky y salvage s might be au coura cou ant e leftovers to create crowdbut using festive l es is a timeless skill arly ar pleasing dishes l k ll – particula la l its now bin one fifth of our food d. seeing as Brit d does it save money, you’ll “Not only d y y ’ll natura ally p more interesting recipes,”” says Su uzz y rustle up uzy r, author of T The Leftovers Handbook Bowler, f k.. er still,, a night g in the fridge can gift yo our Bette od with a blizzard of of fresh health benefi ts: food benefits:

i) TURKEY Rich in hunger-crushing protein and energising phosphorus, turkey is one of the few meats that actually tastes better the next day. The chewy texture of cold turkey triggers trigger g s your body to release extra enzymes yo likee amylase to support digestion. digestionn.

ii)) MASH ii Energy-boosting En ergy-boosting mash contains vit vitamin tamin B6 which helps break down thee glycogen needed to power your ret return turn to the gym. A night in the fridge frid dge increases its level of resistant sta starch, arch, which means fewer calories and an d blood sugar spikes. Smashing.

iii) iii i) SAUSAGES Leftover bangers are a source of metabolism-boosting niacin, plus vit B12, which helps keep your mood on an even keel. Eating them cold tenderises the protein, making it easier for your body to process it and refuel your hungry muscles.

iv) CARROTS Carrots contain immunity-boosting vitamins A and C and the electrolyte potassium, all of which will help to fight festive hangovers. Blitzed into s your leftover snowman noses soups, will slow gastric emptying, thereby enhancing nutrie trient absorption.

32 MEN’S HEALTH

0A2N T A ’ S

S RS LIT TLE HELPE

Your leftovers ers revolution starts with smart storage. “Don’t allow your excess food to linger at room temperature,” says Bowler. It increases the odds of harmful bacteria gathering. “Store it in sealed containers in the fridge.” Joseph Joseph’s containers (£11 amara.com) feature a rotating date dial so you can be sure no item has overstayed its welcome. wel welcom “A versatile Santoku knife (£79 procook.co.uk) proco oco ook ook.co.uk) is a crucial utensil when wh hen handling ndling leftovers,” says Bowler. Bowller. Santoku is Japanese Japan apanese for fo ‘three virtues’, viirtues’, referring to the knives’ kn versatility ver ersat satility – slicing, dicing an and mincing min ncing – while dimples on n o the blade blad ade prevent food from sticking to t it, i which is ideal when wh prepping cold col old cuts. Finish you your wish list with Klarstein’s Kla arstein’s 1500w Herakles H mixer (£95 it will 5 amazon.co.uk): amazon.co.u blitzz anything from fro soups and sauces sauc uces to dips and an pates forr the full spe spectrum of Betwixtmas Bet etwixtmas treats.

WORDS: MARK BAILEY | PHOTOGRAPHY: LOUISA PARRY | FOOD STYLING: NICO GHIRLANDO

H O - H O - H O SM E ECONOMIC

07 SSHRINK YOUR O S E WASTE

0T3O R A G E W A R S S

Fo Forget orgett piling a plate high high and an nd sh shoving hoving it in the fridge. f To pre preserve eserve flavour an and nd moisture, Bowler suggests moist ugg gests wrapping turkey in clingfilm: wrap ingfilm: “It’ll keep k for up to three ee days.” Mash will last four days ys in an airtight container. “Store airtig tore your mash separately – onions ions will cause it to spoil quicker caus er – and top it i with butter to stop op it i) BANG BANG TURKEY TUU RK R K EY E Y TRIMMER T RRII M M ER drying out.” The rest of your dryi SERVES 2 METHOD veg should be eaten within Peanut butter, 2tbsp The lean turkey in this Chinese a da day or two. Consider these Soy sauce, 1½tbsp salad helps you zap unwanted four recipes our gift to you. weight – without starving Sweet chilli dip, 1tbsp Lime, ½, zest and juice yourself until 2017. Combine the peanut butter, soy, sweet chilli Turkey stock, 1-2tbsp and lime, then stir in the stock. Leftover turkey, 350g Toss the other ingredients in a A carrot, shredded Cucumber, ¼, shredded bowl for a hit of hunger-beating Spring onions, 2, sliced fibre and finish with the sauce and some cholesterol-lowering Iceberg lettuce, ¼ Add these to your roster A Sesame seeds, sprinkle sesame seeds. It’s as if that third o of Christmas crowdmince pie never happened.

S STOCKING FFILLERS

iii) i) STACKED STIC STICKY C KKYY SSAUSAGE A U SA AUS AU S A GE SAG G E CCASSEROLE A S SEROLE SERVES 2 A red onion, sliced into wedges Olive oil, 1tbsp Soft dark brown sugar, ¼tsp Flour, 1tbsp Hot beef stock, 300ml Red wine, dash Cooked sausages, 6

pleasers and preserve p erve your fitness into 20 y 017

METHOD Why neck a post-gym shake when you can turn old bangers into protein-dense indulgence? Brown the inflammation-fighting onions, then add the sugar for 1-2min. By concentrating the flavour, you won’t crave extra carbs. Stir in the flour, then add the hot stock with a dash of wine. Simmer for 10min, add the sausages and remove from the heat. Allow to sit – then devour.

BROCCOLI BOOSTER Blend 350g of broccoli with 400ml veg stock, 4 spring onions, 50g of stilton and a pinch of nutmeg. Serve erve as a warm soup. up. The mini trees es are rich in detoxifying fying phytonutrients. nts. LOW-CAL CAULII SALAD Transform 350g 50g of leftover cauliflower iflower by combining g with a sliced red onion, 3tbsp raisins,, 3tbsp flaked almonds ds plus olive oil, honey ey and sherry vinegar. ar. This slim salad is full of hunger-killing g fibre. PARSNIP POWER-UP ER UP Fry 150g of lean chopped bacon, toss with 400g of parsnips and bake for 20min. Melt over 40g of cheddar, then serve hot for a post-jog feast that’s full of acheeasing nutrients.

MENSHEALTH.CO.UK

iii) COOLING CA CARROT A RR R R OT O T AAND ND M ND MANGO A N GO SOUP AN

iv v) ALL-ACTION ALO AALOO O O TTI IKK I KKKK I iv) TIKKI

SERVES 4 Cooked carrots, 400g, sliced Fresh mango, 200g, diced Curry paste, ¼tsp Fresh ginger, ½tbsp, grated Turkey stock, 450ml Lemon, ½, juice Salt and black pepper

SE SERVES 2 Butter, 1tbsp A red onion, sliced Grated ginger, 4tsp A chilli, finely chopped Garam masala, 1tsp Coriander, 1tbsp Lemon juice, 1tsp Leftover mash, 400g Leftover peas, 100g Breadcrumbs, 6tbsp Salt, to taste Oil, for frying

METHOD To make this cold Caribbean soup – a perfect hangover cure – blitz the flu-fighting carrots, diced mango, curry paste and stomach-settling ginger, then gradually add the stock until you get the consistency you like. The mango injects a stocking full of vitamin C and energyboosting B vits. Season to taste with lemon, salt and pepper, then leave to chill in the fridge.

METHOD The slow-release carbs from these Indian potato cakes offer a handy pre-run boost, so you don’t opt for a pocketful of t. Melt the butter Quality Street. and cook the onion, ginger and chilli for 10min. Stir in the garam masala, coriander and lemon. Work it into the mash and peas, mould into four cakes, coat in breadcrumbs and fry. Serve with yoghurt and mango chutney.

MEN’S HEALTH 33

08 CLEAN BREAKS

WHAT HAPPENS WHEN...

03 SWEAT THE BAD STUFF

I GO ON ANOTHER NEW YEAR DETOX? Marketeers would have you

Spinning might not appeal when your head is doing just that, but cardio will give your body a hand. “When we sweat we get rid of harmful chemicals,” says Dawson. “Plus exercise boosts enzymes that support detoxification.” Fuel up on sweet potato first: its antioxidants combat the free radicals produced as you detox. And yes, the fries work just as well.

believe expunging a year’s worth of toxins within a few January weeks is possible. But is ‘detox’ a dirty word?

GREEN LIGHT

Beware of supplements and plans claiming to detoxify your body. Without doing a thing, you’re ‘cleansing’ right now. “Our bodies are processing toxins at all times,” explains Emma Dawson, nutritionist at Nuffield Health. Once you begin excreting those toxins, you start to feel the effects – be it caffeine-withdrawal or a bastard behind the eyes.

TAKE IT SLOW

34 MEN’S HEALTH

Just as you’re drawn to a greasy fry-up post festivities, toxins are drawn to the body’s fat cells. “When you lose weight, those toxins are released,” says Dawson, so the faster you lose weight, the more your body has to deal with at once. “If you’re living on juice, you won’t be getting enough nutrients to process the toxins.” Play the long game.

0 7

Whether eaten, inhaled or imbibed, most toxins eventually pass through your body’s wastedisposal system: the liver. “You can support the process through nutrition,” says Dawson. “Onions, garlic and cruciferous vegetables such as broccoli and kale stimulate production of the enzymes your liver uses for detoxification.” Consider office-party excess crucified.

05 WORK YOUR GUTS OUT Of course, your body’s main form of excretion occurs in the gents. But, if your guts are stuck in slo-mo, you could find yourself in a toxic circle. “If you’re constipated, toxins found in the waste product in your intestine can be reabsorbed,” says Dawson. A high-fibre diet containing veg, pulses and wholegrains will keep things in full flow. Here’s to 5pm Friday. MENSHEALTH.CO.UK

WORDS: DAN MASOLIVER | ILLUSTRATION: PETER GRUNDY

ALL DAY, EVERY DAY

09 10 STRETCH YOUR VOCAL MARKS COACH

VERSUS YOGA VS PILATES

FLEX AND FLEXIBILITY

Even hardened gym bros appreciate the beneﬁts of more therapeutic disciplines these days. But to really increase mobility, should you be omming or ahhing?

YOGA

PILATES

VSS

10m

450%

The number of men currently limbering up in the US, up from four million in 2012

The past 15 years have seen a huge increase in attendance of pilates classes – and it shows little sign of recoiling

HISTORY LESSON

The word was ﬁrst used in Indian sacred text Rigveda to describe the rituals of priests. It’s estimated yoga developed as a practice more than 5000 years agoo

Original ﬁtness hipster Joseph Pilates opened his NYC ‘Body Conditioning Gym’ in the 1920s. He developed the machines he body inn muscles to activate the body’ss inner

ENDORSEMENTS

Russell Brand

Ryan Giggs

Jon Bon Jovi

David Beckham

Adam Levine

IN THE MIND

Regular yoga practice raises levels of GABA amino acids in the blood, which are vital to cognitive function and mood regulation

Hugh Grant

Tiger Woods

LeBron James

Research into pilates training noted an increase in ‘alpha peak power’, related to improved neural networks and memory Beijing Normal University

Alternative and Complementary Medicine

WORDS: TED LANE | PHOTOGRAPHY: MICHAEL HEDGE, GETTY

BODY BENEFITS

Sounder sleep

Greater ﬂexibility

Reduced BP

CHILD’S POSE

Low diabetes risk

Core strength

Less back pain

BEST MOVE

Sit back with glutes just above your heels, arms stretched. Hold for 10 breaths; repeat. Namaste

Better posture

Injury resistance

THE HUNDRED Knees bent, brace your abs and pulse your arms. Inhale for 5 reps and exhale for 5 reps, 20 times

THE MH VERDICT: PILATES WINS! Extinguish the incense. While yoga’s stress relief credentials should not be swept under the mat, pilates’ focus on core strength and posture makes it the ideal way for MH men to see oﬀ desk-induced aches and slow the march of time. Also, Beckham beats Bon Jovi. MENSHEALTH.CO.UK

MEN’S HEALTH 37

WHY BRITAIN’S BEST ATHLETE IS A CABLE GUY It may look like a medieval torture

TREND ON TRIAL GYROTONIC TRAINING

device, but the cabled Gyrotonic system is the latest trend to promise true dynamic strength. MH straps in hen world No1 tennis player (and probably best athlete on these shores) Andy Murray tells Men’s Health that a training method “has made a huge difference to my life”, you take note. From a man not known for his exuberance off the court, it’s high praise. The Gyrotonic Expansion System, to give it its full name, was developed by Juliu Horvath, a ballet dancer with the Romanian State Opera who moved to New York in the ’70s. Safely on the other side of the Iron Curtain, he started work on a method first known as “yoga for dancers” because of the way it developed

posture, balance, flexibility and strength using constant movement rather than static poses. Over time Horvath built equipment that provides resistance and support to enhance his exercises – and so the sinister-looking GXS was born. “The weighted pulleys and rotating handles mean athletes find it helps them mimic the movements of their sport,” explains Liz Higginbottom, trainer at Soho’s The Third Space gym. And while you may not be out on centre court, the promises of improved flexibility and posture have become the golden geese of fitness, now that deskbound lifestyles are making us increasingly decrepit. MH sought to find out if it could up your game.

TEST METHODS On entering the pristine Soho studio, I come face to face with a contraption reminiscent of that used to extract information from Guy Fawkes – only reimagined by a Scandi interior design firm. It looks complex, and I’m glad this is a private workout, removing potential for public humiliation. On Higginbottom’s instruction, I sit on the bench and move the handles in a circular motion, flexing my back in the same way as you would for a cat-cow yoga stretch. The focus is on fluid movement, breath control and lengthening my spine. With patient tuition, I begin to get the hang of it. The class is punctuated with regular form corrections. Initially, this feels frustrating, as it seems the workout is never quite able to take off. But, after targeting my hams and hips, I lie back and begin mobilising with circular movements. With a desk job that gives me near-constant back pain, the mobility improvement in my lumbar region is notable. When the hour’s up, I might not be sweating hard, but I’m standing taller than ever.

GYROCOPTER MH’S LAB RAT EDWIN SMITH STATS 6FT 2IN, 90KG FITNESS LEVEL MEDIUM COST £80 FOR AN HOUR’S ONE-ON-ONE CLASS WITH A QUALIFIED TRAINER DISCIPLINE GYROTONIC EXPANSION SYSTEM; FLEXIBILITY TEST STATION THIRD SPACE, SOHO

38 MEN’S HEALTH

MENSHEALTH.CO.UK

10 POWER CABLES

YOUR CLASS PRIMER

PHOTOGRAPHY: JOBE LAWRENSON | ILLUSTRATION: ALCONIC | GYROTONIC MACHINE MARYLEBONE PHYSIOTHERAPY & SPORTS MEDICINE

Prepare your body for the spine-aligning movements and rhythmic flow of Gyrotonic – without the expensive equipment – using its close cousin Gyrokinesis

AT A GLANCE PRICED BELOW £20 PERSONAL INSTRUCTION

SEATED WAVE

UPRIGHT SPIRAL

DOUBLE-LEG CIRCLE

OFFERED NATIONWIDE

20 reps Sit on the edge of a chair with your knees at 90 degrees and feet flat. Bend your back so your head comes forward but maintain space between your chin and chest. Reverse by arching your back, a vertebra at a time, until you’re upright again. Ignore the clicking.

10 reps on each side Begin in the same seated position, but this time sit up tall like a Victorian schoolboy. Twist your upper body to one side, looking over your shoulder as you reach full extension. Then rewind, and turn to the other side. Try to sit slightly taller with each rep.

10 reps on each side Sit down as if you were going to do a V-crunch, but put your forearms on the ground. Bring your legs in to your body and straighten them as much as your hamstrings allow. Circle them over to one side of your body, then back to the start and repeat on alternate sides.

HIGH CALORIE BURN FULL-BODY CONDITIONING EQUIPMENT PROVIDED FOR ALL LEVELS OF FITNESS BOOSTS FLEXIBILITY AND NO GYM MEMBERSHIP REQUIRED SPORTS-SPECIFIC EXERCISES SCORE

USER FEEDBACK LUMBAR UP Sessions are tailored to your needs. And, with complicated postures, instruction is essential to let you know when you’ve (finally) got your form right. Proper tuition makes Gyrotonic well worth a spin JUST BREATHE Although rife with yogic language and breathing techniques, there’s none of the namaste-ing that can make yoga less of a workout and more of a spiritual practice. We’ll let you judge whether that’s a plus SOFT TOUCH If you want to spend your money on an hour’s beasting with an unforgiving PT, this is not the workout for you. By the end of the session you’ll feel better for it, but to call this a serious workout would be a stretch

MENSHEALTH.CO.UK

7/10 GIVE IT A WHIRL

THE VERDICT At the end of the session I feel great, though at the expense of a minimal calorie burn. Still, I can see how a few more classes would change that – the movements become more intense as you progress, and there are fewer enforced breaks to chew the fat about correct technique. After my hour’s sampler, I feel I’ve only just scratched the surface of what Gyrotonic can offer. The method might have initially been developed with dancers in mind, but you don’t have to own a pair of ankle warmers to benefit. It’s easy to see how MMA fighters, tennis players and, most of all, the everyday athlete could experience a boost to their core strength and flexibility through the rotational movements this technique helps you perform. At £80 a session it isn’t cheap. But the long-term investment in your mobility will pay dividends.

MEN’S HEALTH 39

GROUP G S GAINS

RETAIL THERAPY

MINDD M N S D NEWSFEED 0 01/17

REWIRE YOUR OU TIREDD FITNESS INCENTIVES BYY TRAINING IN NUMBERSS

G G O G MO ON If New Year’s resolutions

WORDS: MATT EVANS | PHOTOGRAPHY: KAT PISIOLEK AT HEARST STUDIOS

llook like falling f g at the ﬁ ﬁrst h y hurdle, new science says ggo with h the h sociall packk

MENSHEALTH.CO.UK

iid y you know 73% of people w set fitness g who goals as their N Year’s resolution give New g up? It s a It’s all dow down to what w at iss known ow in psychology y gy circles as ‘intrinsic motivation’,, and at first success is dependent p on positive p feedback. A lack of assessment is why y people fail. And that’s why y working g out as part of a g group has been proven to stack the stats in y your favour. But if taking g one of our 49 Best Exercise Classes (p76) p is still too much backslapping g for your y liking, g there’s another way y to benefit. According g to Stanford research, lone wolves can p power up p from the g g group effect in the digital world, y ga rather than the physical. Creating p – such as a WhatsApp pp feedback loop g group of like-minded friends – turns y Your programme g work into play. g y effort and requires less self-regulatory y your desire to finish another set of g y mutual motivation dips is ignited by g partners.. from virtual training y y However, if you’re worried a safety y friends isn’t net made up of flakey g to catch you, y enough we have the ideal solution. so ut o . The e Men’s e s Health ea t Transform a so Club launches this January. y Swot up p on the details using g your y free manual before heading g to menshealth.co.uk. There you’ll be helped by y y thousands off members working g to make 2017 their best y year y yet. Join the movement..

IMPULSE S BUYSS Northwestern Uni found f i new gear renewss buying focus. Treat yourself

COVER O UPP Yet to benefit from legs day? Keep your workk in progress hidden h dd in Castore’s performance f joggers. £145 castore.co.ukk

DRY HARDD Remain cool on the h treadmill d ll withh the h sweat-wicking k g Dry Fit T-shirt ffrom Nike. It gets a tick from f us. £55 nike.com

FACE FACTS Add dd method et od to the madness off your programme g b by k keeping g a close l eye on yourr stats withh the h Fitbit b Surge. £199 fitbit.com

MEN’S HEALTH 41

MH LAB BATHROOM OM SCALES

UPSCALE YOUR GOA S

Get the measure of your 2017 ﬁtness ambitions. M MH tests the latest body mon nitors, heavy with helpful science

EASY READER

6/10

Fitbit Aria Smart Scale £100

•••••••••• •••••••••• •••••••••• •••••••••• ••••••••••

Accuracy Connectivity Analysis Style Value A STEP UP The brand that made ‘step goals’ a thing has expanded its fitness arsenal. With a glass-top finish and bright display, the Aria is certainly a style upgrade. It can also recognise up to eight users and syncs to your smartphone via wifi. EXPERT VERDICT The Aria makes data-tracking as simple as possible, and if you’re already a Fitbit app user, this is a no-hassle addition. But there’s limited info on how it calculates body fat, so it’s hard to fully judge the scales’ accuracy.

ALL ROUNDER

8/10

Tanita RD-901 Body Monitor £140 Accuracy Connectivity Analysis Style Value

•••••••••• •••••••••• •••••••••• •••••••••• ••••••••••

DOUBLE MEASURE Dual-frequency

‘bioelectrical impedance analysis’ technology uses electrical signals to accurately measure fat, muscle and water. A traffic light colour code lets you know whether your levels are healthy or in need of addressing. EXPERT VERDICT Analysing your body at two frequencies gives the Tanita an edge. Plus, if you’re keen on feedback (the scales even give you a physique rating), it has enough in the locker to ensure you keep pace with your New Year ambitions.

42 MEN’S HEALTH

MINHNER

WORDS: LOUEE DESSENT-JACKSON | PHOTOGRAPHY: KAT PISIOLEK AT HEARST STUDIOS

eturning to your fighting weight after going forkfulto-forkful with a month of indulgence is no cakewalk. But facing up to your toughest opponent – the bathroom scales – can give you a psychological edge. A Cornell University study found that weighing yourself frequently, and charting the results, is effective at both reducing your weight and keeping it off – especially for men. In other words, tracking your progress each day will do far more than make you look good on paper. But there’s a limit to what you can learn from a three-digit number. Fortunately, with the latest wave of gadgets, there’s more help in your corner. Body composition monitors allow you to distinguish between hard-earned muscle and the wrong kind of seasonal gains, measuring factors such as body fat percentage, water weight, bone density and even cardiovascular health. We asked Ben Vaughan, personal trainer and body composition specialist at Starks Fitness, Bristol (starksfitness.co.uk), to sort the leading lights from the dead weight. Step right up.

BATHROOM PT

CARDIO UNIT

7/10

Polar Balance Service £74.50 Accuracy Connectivity Analysis Style Value

•••••••••• •••••••••• •••••••••• •••••••••• ••••••••••

TARGET PRACTICE Polar’s ‘weight

m management service’ takes your B BMI as a starting point, then offers specific tips on how to hit your goal; simply sync your data with Polar’s app. Plus, the AAA batteries that power it should easily last until 2018. EXPERT VERDICT Personalised daily EX aactivity targets make this a good bet fo for anyone who is prone to packing inn their health kick by mid-February. B But there are limitations: it doesn’t m measure fat, and BMI alone is not a useful indicator of a healthy body.

7/10

Withings Body Cardio £150

TELL BODY FAT TO CLOCK OFF Use these simple hacks to shift fat during the 9-5 for a glowing appraisal when you hit the scales tomorrow SHINE ON Getting 30min of light in the morning signals your body to burn fat. Sunlight triggers production of hormones that regulate appetite and blood sugar.*

•••••••••• •••••••••• •••••••••• •••••••••• ••••••••••

Accuracy Connectivity Analysis Style Value TAKE HEART In return for a weighty investment, Withings not only tracks fat and bone mass, but pulse wave velocity (PWV) – the rate of blood flow and elasticity of your arteries. The app rates your score, then provides tips on how to improve it. EXPERT VERDICT The features are impressive, but data on skeletal mass and water weight are fairly academic without help interpreting them. PWV readings are a good measure of heart health. Plus there’s always one guy at your gym who’s keen to discuss aortic stiffness. Just don’t swap this for your GP.

WORTH THE WEIGHT

BURNING MAN

CARE PACKAGE

6/10

UA Healthbox £350

•••••• ••••••• •••••••• •••••••• ••••

Accuracy Connectivity Analysis Style Value BOX FIT The Healthbox saves you the hassle of trying to sync multiple devices and gives you an activity tracker, chest strap heart monitor and scale all in one bundle. Upload the data to the UA app you can find friends to connect/compete with. EXPERT VERDICT It’s a smart package deal for gym enthusiasts, although the main benefits come from the step-and-sleep tracking wristband. As the scales are prone to the occasional duff reading, you may lose said sleep over the price.

SIT TIGHT Swap your office chair for a therapy ball and you’ll burn extra calories throughout the day. Plus, you’ll need to engage your core muscles to avoid coffee spills.

*SOURCES: NORTHWESTERN UNIVERSITY, STATE UNIVERSITY OF NEW YORK, CHARLES DARWIN UNIVERSITY

H.I.I.TEA Pop a green tea capsule an hour before this evening’s HIIT class and you’ll burn more fat. It works best on an empty stomach, so avoid the office biscuit tin post-4pm.

MEN’S HEALTH 43

Givve your T a weeklon l ng boost, without tou uching a barbell MONDAY

Stress burns up testosterone. Eaase work tension by booking a massage and boo sseee cortisol drop by 31%.

wagon needn’t mean your goals get ﬂattened d. Just learn to rest assured ed

TUESDAY

Skive off your 6am kettlebell c ass. cla a Scraping by on 5h 5hr sleep or less leads t a 10% drop in T levels. to

I WORDS: SCARLETT WRENCH | PHOTOGRAPHY: KAT PISIOLEK AT HEARST STUDIOS | WALLPAPER BY GRAHAM & BROWN

THE LAZY MAN’S FAT LOOSS PLAN

QUITTERS HAVE THE RIGHT IDEA Tumbling oﬀ the ﬁtness

MENSHEALTH.CO.UK

16 STATIC ENERGY

SKIP THE GYM TOO SCHEDULE SC SO ‘T’ TIME SOME

WEIGHTLOSS NEWSFEED 01/17

f your iCalendar for 20177 already looks more like a gym timetable, you’re not n alone. While a third of uss earnestly pledge to get ﬁtter every new year, long nights a and d work catch-up undermine ou ur best intentions. We get it – we e’re not about to bore you with a lecture on willpower. What w we will say, however, is that takin ng a few weeks oﬀ is no bad thin ng. For a study published in th he journal Sports Medicine, regu ular gym-goers adopted sedentary y habits for four weeks. Scientists ists call it ‘detraining’ – we’ll refer to it as ‘February burnout’. However, wever contrary to expectation, subjects experienced minimal strength losses and even saw a short-term boost in testosterone. Though more commonly associated with vascular bros, this hormone is also crucial to healthy fat-burning.

15 BURN OUT BODY FAT

WEDNESDAY

Treat yourself to a hump-day ssteeak. Dietary fats are a vvital building block of the male sex hormone. THURSDAY

What ‘squat til you W y drop’-style y memes won’t ’ tell ll you y is that h over ertr t aining can bring b about b spikes in cortisol, which actually counteract testosterone and break down muscle mass... Only that doesn’t look so good emblazoned over an arty shot of six oiled-up abs. So next time you ﬂake on the gym two weeks in a row, resist the urge to throw in the sweat-towel until next year. Just give yourself a break – and get back on it before the month is up. See you there.

Pacey thrillers can trigger a T boost of up to 30%, while rom coms have wh ad dampening effect. FRIDAY

Make malbec your order of the evening. A glass of red causes a boost in free testosterone.

MEN’S HEALTH 45

BULK UP, SLIM DOWN BATTERED BRUNCHES

US-style treats can be tweaked to help stack up new muscle or fry excess fat, all with a sweet boost to your ﬁtness

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THE FLIP SIDE OF MUSCLE FUEL With a quick toss of the pan, these

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BUL

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THE JACKED STACK GO LARGE TO PACK ON LEAN MASS THE ’MURICAN WAY Supersize your gym performance with pancakes that ditch the empty calories in white flour and sugar and instead use a batter thickened with sweet potato. These tasty slow-burn carbs will not only help you pack on size, but also add satiating texture and flavour without resulting in fat sticking to your waistline. A sprinkle of cacao adds additional amino acids to complement the protein hit from the almonds and walnuts, while the nuts also crack open omega-3 to support the synthesis of muscle-building hormones. Adding blueberries puts the squeeze on post-workout inflammation while the dollop of peanut sauce is laced with healthy monounsaturated fats for a sweet finish. Pile ’em high.

INGREDIENTS • Eggs, 2, whole • Almond milk, 170ml • Almond flour, 2tbsp • Baking soda, ¼tsp • Chia seeds, 2tbsp • Coconut oil, dash • Cinnamon, 1tsp • Peanut butter, 4tbsp • Hot water, dash

BULK-UP EXTRAS • Purple sweet potato, ¼, baked • Cacao, 1tbsp • Blueberries, handful • Crushed walnuts, sprinkle • Ground almonds, sprinkle

1/ MASH POINT

2/ MAN M WITH A PAN N

3/ FLIP OUT

4// NOW GO NUTS

Pop the baked potato in a bow wl then crack in a couple of eggs and mash it all together. Add the t almond milk, almond flour, caccao powder, baking soda and chia seeds, then give it a whisk.

Heat a non-stick frying f pan with a knob of coconut oil. You onlyy need a bit, but don’t be tempted to do without – it’ll help p fryy your y mouth-watering slabs. Iff your batter looks thin,, add more flour.

Pour in enough batter to ffill the pan p and cook until the top p starts to bubble. Run a spatula around the edges, g then use it to flip the p pancake over until both sides are golden. Feeling g g bold? Try a toss..

Repeat this process until you R have h e a stackable st c b e tower to e then t e serve with fresh f blueberries, crushed c us ed nuts uts and d tthee ssauce uce – simply p y mix the p peanut butter with w hot water. Be generous. g .

46 MEN’S HEALTH

WORDS: MARK BAILEY | PHOTOGRAPHY: KAT PISIOLEK AT HEARST STUDIOS

METHOD SERVES 2

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LAYER ON MUSCLE

TOSS FAT AWAY

THE BATTERY CHARGE FUEL YOUR SIX-PACK GOALS WITH SWEET GAINS INGREDIENTS • Eggs, 2, whole • Banana, ½, mashed • Baking soda, ¼tsp • Cinnamon, 1tsp • Hemp seeds, 2tbsp • Almond milk, 150ml • Coconut flour, 1tbsp • Coconut oil, dash • Brown rice syrup, squirt

BULK-UP EXTRAS • Crushed pistachios, sprinkle • Hemp seeds, sprinkle • Banana, ½, sliced

Flimsy, flavourless discs will only leave you reaching for an extra helping of Nutella, so pump your waffles full of sweet, but low-GI, mashed banana instead, along with a tasty hit of blood-sugar stabilising cinnamon. Adding nutrient-dense hemp seeds to the batter – instead of the whey powder you may have experimented with previously – will deliver a shot of appetite-crushing plant protein, along with a jolt of energy-increasing magnesium and iron to support your training sessions. Subbing in coconut flour will add satisfying texture, as well as bumping up your levels of hungerbusting fibre. Top your waffles with a sprinkle of pistachios – which help to balance your cholesterol levels – and a drizzle of brown rice syrup, for a fructose-free energy hit. Now get stuck in for a stomach that’s as flat as, well, a pancake.

THE TASTEMAKER

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SLIM

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Name: Dr Rupy Aujla Job: GP & digital health guru Aujla is the founder of nutrition brand The Doctor’s Kitchen. Follow his culinary prescription to avoid dietary emergencies.

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FOOD STYLING: TAMARA VOS | HESTON BLUMENTHAL WAFFLE MAKER HARTSOFSTUR.COM

METHOD SERVES 2

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1/ BATTER DOWN

2/ GRIDDLE ME THIS

3/ GOLDEN RULES

4/ STACK IT UP

Mix the eggs, mashed banana, baking soda, cinnamon, hemp seeds, almond milk and coconut flour in a bowl. We’re making proper slabs here, but if you like lighter waffles, add more milk.

Heat up the waffle iron and add a dash of coconut oil. If you don’t own one, use a small griddle pan. Large, paper-thin pancakes frankly aren’t as satisfying when refuelling after your fasted cardio.

If using a waffle iron, cook for 3-4min or until golden on the outside. If not, follow the same protocol as before. We’d advise carefully flipping them, rather than tossing toward the ceiling.

Keep repeating until you have a collection of stackable waffles. Then add the pistachios, hemp seeds and sliced banana. Finish with a squirt of syrup. Toast will never taste the same again.

MEN’S HEALTH 47

A BILLION-DOLLAR BODY? DIESEL HAS BIGGER AMBITIONS

COVE R M O D E L M U SC LE VIN DIESEL

Fuel For Thought SINCE COMING TO PROMINENCE IN SAVING PRIVATE RYAN, VIN DIESEL HAS CARVED OUT A LUCRATIVE CAREER AS THE CONSUMMATE HIGH-OCTANE ACTION STAR. BUT AGAINST THE SOUND AND FURY, HE HAS RETURNED TO HIS ROOTS IN A VISCERAL WAR DRAMA – AND OSCAR CONTENDER. MH MEETS A MAN NOT ONLY LARGER THAN LIFE, BUT SMARTER BY HALF WORDS BY PETER FLAX - PHOTOGRAPHY BY PATRIK GIARDINO

Vin Diesel iss

i STAR POWER STEALS THE SCENE, WHATEVER SIZE THE SCREEN

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A minute ago he came upon a brokendown piano decomposing in an alleyway and promptly started pounding on the keys, reprising a pivotal scene in Saving Private Ryan. Now he’s standing on the roof of a beaten-up car, forearms rippling and a huge smile on his face. He’s in the midst of Men’s Health’s photoshoot beside a gritty south Los Angeles warehouse, but he also has his iPhone in hand, throwing out an impromptu live video to millions of his Facebook followers. Some workers from a nearby factory are leaning off a fire escape, filming the moment themselves, and suddenly he’s conversing with them in Spanish. This is not your typical Hollywood junket; it’s a multilingual, multimedia vaudeville circus in which the star is evidently digging the chaos. Powwow over, he leaps off the car and

walks toward the camera, assuming the familiar character that the public has come to know as textbook Vin Diesel. He simultaneously exudes menace and joviality; there is an edge under that smile, a kind heart somewhere under that edge. There are triceps like ham hocks, an uncontrollable laugh and a dangerous swagger. “Your walk is everything,” Diesel tells MH as the photographer lowers his lens. “Where I grew up in New York City, your walk deﬁnes you.”

A CHANGE OF GEAR Truly deﬁning this man is no simple task, however. He likes to wrap himself in ambiguity and contradictions, defying the straightforward expectations that many people project onto his broad shoulders. Diesel may embrace his fame as a muscled, megaton action hero, but he’s also carving out a far broader career – as an actor, director, producer,

AMONG COUNTLESS ACTION HEROES, DIESEL HAS ALWAYS STOOD TALL social-media pioneer, and dealmaker. Consider some of the film projects in his immediate future. He has a leading role in Billy Lynn’s Long Halftime Walk, a technically innovative and provocative war movie steeped in Oscar buzz. He’s the star and producer of the action thriller xXx: Return of Xander Cage, in cinemas for January; same for Fast & Furious 8, which opens in the spring. A month after that, his voice work will be on air in a Guardians of the Galaxy sequel. Then, having talked about it for years, Diesel has signed on to produce and star in a film adaptation of Kojak, a ’70s police series inspired by and shot around the New York neighborhood in which he grew up. Diesel loves to talk of his formative years in the Big Apple. His family lived in an artists’ commune in Greenwich Village and he later forged an identity as a bouncer at some iconic New York nightclubs. “I grew up surrounded by great artists – Miles Davis recorded in our building – and I was encouraged to act,” he says. “But I also worked as a bouncer and got in 500 fights a year. That’s just who I was – I was working the door at these famous nightclubs one night and then reading drama or playing Dungeons & Dragons the next.” Back then he was plain old Mark Sinclair, only adopting the Diesel moniker later through friends who observed his limitless energy. A large portion of this energy was expended through working out, “not because I imagined a Hollywood career,” he says, “but mainly because I was looking for confidence.” Of course, Diesel oozes confidence and success these days. He and his entourage, for instance, roll up to our interview in a gleaming Ghost Sprinter van, a one-of-akind customisation of a Mercedes Benz by Rolls-Royce. (The interior has the feel of a private jet, with a flat screen on the wall and deep leather seats embedded with iPad screens; the exterior is bulletproof.) But such material triumphs only came after a long fallow period. After studying screenwriting in college, he sought out Hollywood but eventually fled town after years without quality work or an agent. “It just didn’t happen that first time, and that difficulty helped shape me, too,” says Diesel. “Back then, I think I was trying to overcompensate for being so big and for having this darkness from being

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GROOMING: DIANA SCHMIDTKE AT SOMETHING | STYLING: JEANNE YANG AT THE WALL GROUP | TANK TOP ALLSAINTS, JACKET ALPHA INDUSTRIES INC, SHIRT COTTON CITIZEN, JEANS G-STAR, SHOES DIESEL’S OWN

COVE R M O D E L M U SC LE

“I TRIED TO COMPENSATE FOR BEING SO BIG – FOR HAVING THIS DARKNESS”

NEVER ONE TO STALL, DIESEL KEEPS HIS CAREER PATH VARIED

a bouncer – things that were probably getting in the way of me making it as an actor at the time – and I think that pushed me toward writing and directing.” After writing, directing and starring in a couple of small films that made waves at film festivals – including the semiautobiographical Multi-Facial, which focuses on a young multiracial actor struggling to find work – Diesel got his big break in 1998 when Steven Spielberg cast him as the hulking Italian-American rifleman Adrian Caparzo in Saving Private Ryan. “That movie opened up so many doors for me,” says Diesel. “And I got to sit around the set and bug Spielberg with all these questions about directing. And later I got the chance to work for Sidney Lumet [Find Me Guilty], another director on my bucket list.” This year, he was given the opportunity to cross another name off that roll call by working with Ang Lee, the acclaimed director of The Ice Storm and Brokeback Mountain. “After doing so many movies where I wasn’t just acting but also writing and producing and thinking about what so many people were doing, it was really interesting to just go deep on one character,” Diesel says, referring to his role as a sergeant called Shroom. “Ang is just a master; the production was like a masterclass for me.” Even though he has tackled roles like this before, some observers might scratch their heads at the casting decision. But for Ang Lee, the decision to hire Diesel was elementary. “I had a bunch of names to consider, but I kept thinking about how the book [of the same name by Ben Fountain] describes Shroom as a Buddhist Rambo,” Lee says on the phone. “So, of course, that’s Vin Diesel.” “The guy has the heart of a serious actor,” he says. “People underestimate him because of his muscles. But he was extremely prepared and asked smart technical questions. What I’ll remember most is that he always wanted to talk about spirituality – and that Vin is never in a bad mood. He walked around smiling so much it was almost weird.”

PERPETUAL MOTION Indeed, Diesel seems to emit endless positivity – goofy jokes, musical interludes, genuinely friendly chatter. He is one of three human beings on Earth with over 100 million Facebook followers (he shares esteemed company with Shakira and Ronaldo) and he is constantly

52 MEN’S HEALTH

whipping out his phone to share little moments in his day with fans. He does not have a social media handler. “If there was an intermediary involved, people would feel it,” says Diesel. “I want to talk directly to them.” Wholesale sharing seems to come easily to Diesel, but the actor admits that it pushes the boundaries of his instinctual desire for privacy. “It’s a social media age and I want to be smart about connecting with my fans, my people,” he says. “But the truth is I’m an old-school Hollywood guy – like Harrison Ford or

George Clooney or even Brando – who doesn’t want my private life out there in certain ways. I think it’s better when people go to see my movies that there’s some sense of mystery about who I am. Maybe there’s a contradiction there – I’m still ﬁguring it out.” This tension of mystery and availability might help explain how Diesel at once cherishes his cultural and racial diversity while deﬂecting conversation about it. He was raised in multiracial family

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COVE R M O D E L M U SC LE VIN DIESEL

“I WORK OUT LESS THESE DAYS, BUT I ENJOY IT MORE. IT’S A TIME WHEN I CAN JUST BE PRESENT”

THE KEY? PLAY TO YOUR STRENGTHS – THEN BUILD ON THEM

ADDITIONAL IMAGES: GETTY

VIN GOOD COMPANY Diesel’s #squad packs some serious power

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DWAYNE JOHNSON

RONDA ROUSEY

SNOOP DOGG

Hype about their feud is likely a ruse, as a recent Instagram showing Vin’s son hugging ‘Uncle Hobbs’ confirms. Regardless, it’s not an argument we’d mediate.

Vin wanted his seven-yearold daughter to be able to handle herself. So the Olympian judoka and UFC legend trained her. The playground has been quiet.

Mr Dogg asked Diesel to narrate his miniseries, which charted his son’s quest to make the NFL. Naturally it made for some of the best Twit pics ever.

(he has referred to himself as a “person of color” in the past) and claims more than a dozen countries in his heritage. And while it initially complicated his acting ambitions, he has turned this multicultural heritage into a significant positive. “I’m proud of my background, and I don’t need to break it down so specifically,” says Diesel matter-offactly. “There’s a reason I named my production company One Race.” Diesel is out there swaggering on a pretty fine line – trying to retain more privacy than many stars expect while sharing images and moments and videos with tens of millions of people nearly every day. He’s actively seeking directing gigs and Oscar-calibre roles – and the kind of credibility that comes with such work – while still churning out the stoic, musclebound roles that got him here in the first place. “What can I say? I like ambiguity,” he laughs. He deploys the same sense of humour and disarming honesty when asked about his infamous “dad bod” moment. In October 2015, paparazzi photographs were published that showed the usually buff actor in somewhat softer shape. “Well, I was a new dad and that was my bod,” he jokes by way of explanation, before mentioning that he was in a long break between roles. But then he pivots to a more serious observation: “That stupid episode gave me an idea of how bad body shaming can be. I don’t really give a crap, but I saw how people can be cruel.” In any case, Diesel’s rock-hard body was visible on his Instagram feed within weeks. While he worked out compulsively as a young man, Diesel, now 49, has to juggle his fitness goals amid a busy Hollywood career and a hands-on family life. (As a case in point, MH’s interview began late because he went to school to pick up his sick child.) “I work out less and enjoy it more these days,” Diesel says. “It’s a time in my week where I don’t have to juggle things. I can just exercise and be present.” Diesel says his routine varies depending on the project he’s working on. “When I play Dominic in Fast, I want

MEN’S HEALTH 53

COVE R M O D E L M U SC LE VIN DIESEL FOLLOW DIESEL’S FITNESS RULES FOR xXx-TRA GROWTH

to look strong but authentic – not buff,” he says, asserting without prompt that he’s never taken steroids (“I never juiced, no effing way”) or even trained like a bodybuilder. “But to play Xander in xXx I work with MMA fighters. And I did a lot of yoga when I played Riddick. There aren’t a ton of constants – maybe just cardio work and a lot of core.”

Diesel says carefully. “I think about him every time I look at my daughter.” Diesel recalls talking with Walker on set about having kids and how Walker urged him to be present in the delivery room. He has told this story before, but it still takes effort. “Paul was the first person I told when we were pregnant. I cut my daughter’s umbilical cord because of him. I named her Pauline after him.” Diesels eyes are moist – no tears or prickly anger, just sadness and honesty. “I have to process the loss of a brother and I also have to help millions of people process the loss of the most famous on-screen brotherhood in a generation, maybe forever,” he says. “I have good days and bad days... and some days it feels really heavy.” In a minute, the conversation will shift to other topics – his love of family; his progress in bringing both Kojak and a planned Hannibal trilogy to the Cineplex; stories of how he used to throw down cardboard and breakdance on the streets of Manhattan; about performing on stage and negotiating with studios. Diesel will return to his high-energy mode, attempting accents, cracking jokes, showing a philosophical side that people might not expect from a man with bulging forearms. In 10 minutes, he will stand up as this interview ends and offer an ironclad handshake and head for a leather recliner in his Rolls-Royce Sprinter. But right now, he’s got one more thing to say about Paul Walker. “It’s hard, man. It’s still hard,” he sighs. “I like to be private but I also like to be honest.”

DRIVING AMBITION Thus far, the conversation has been relentlessly upbeat, but the temperature shifts when Paul Walker enters the room. It’s been three years since the actor – Diesel’s friend, both in real life and on screen in the Fast & Furious franchise – died in a car crash. Diesel evidently still struggles with the loss. For the ﬁrst time all afternoon, there are 15 seconds of silence. “I think about him every day,”

Come Back Stronger VIN’S RETURN TO FORM WAS BASED ON FUNCTIONAL STRENGTH WORK AND HONEST CARDIO. THIS SESSION, FROM TRAINER JAMIE SAWYER, USES DIESEL’S SOLID FITNESS PRINCIPLES. PERFORM THE SUPERSETS BACK-TO-BACK, REST 2MIN, REPEAT. DO 3 CIRCUITS

Chest 1A/ SHOULDER PRESS

SUPERSET 01 1B/ LATERAL ISOMETRIC HOLD

SUPERSET 02 2A/ PRESS-UP BLOCK HOLD 2B/ DUMBBELL BENCH PRESS

6-8 REPS ON EACH

10 SECONDS

8-12 REPS

Stand with a dumbbell in each hand, arms raised above your head, palms forward (A). Keeping your right arm extended, lower the left arm until the dumbbell is by your ear (B), then push it back to the starting position. Do 6-8 reps with your left arm. Then repeat with your right.

Get a training buddy to stand behind you. Raise your arms until they’re at 45 degrees to your shoulders, then get your partner to push down on your arms while you attempt to push up for 10 seconds. Now relax. If you end up with your arms byy your ears, find fi d a stronger t partner. t

Put two small blocks on the floor, slightly further than shoulder-width apart. From a press-up position, one hand on each block (A), lower until your nose is nearly touching the floor (B). Hold the position for 10 seconds. Think positive thoughts to repress the inevitable wobbling.

Lie on a flat bench, holding a dumbbell in each hand at chest level. Make sure your elbows are tucked close to your sides (A), then press the dumbbells above you until your arms are fully extended (B). Return to the start. Completed 8-12 reps? T over tto b Turn begin gi workk on your arms. A

A B

54 MEN’S HEALTH

CUT OUT AND KEEP

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COVE R M O D E L M U SC LE VIN DIESEL

Arms SUPERSET 03 1A/ BICEPS TENSION CURL 1B/ TRICEPS TENSION CURL

2A/ STATIC HAMMER CURL

SUPERSET 04 2B/ STATIC HOLD PUSHDOWN

8-12 REPS

Stand holding dumbbells in front of you in each hand, palms facing up and elbows bent at 90 degrees (A). Keep your left arm bent as you slowly straighten your right (B), then return it to the starting position. Now repeat with the opposite arm. That counts as 1 rep. p Sorry. y

You can probably see where this one is going. Stand with two dumbbells behind your shoulders, elbows bent to around 45 degrees (A). Straighten your right arm, so the dumbbell is raised above your head (B). Now lower back to the start and repeat epeat the movee with t tthee oppos opposite te aarm.

Hold a dumbbell in each hand, arms by your sides and palms facing toward your hips. With your right arm, curl the bell up until it touches your shoulder (A). Lower until your elbow is at 90 degrees and hold for two seconds (B), then lower to the start start. Swit Switch tch arms and repeat.

Put a rope attachment on a cable machine and hold it in both hands, palms facing each other (A). Push down until your arms are straight (B). Reverse the action and pause at 90 degrees for two seconds. Return to the start. You’re on your way to being vast and furious…

B A B

A A

A B

BLOCKBUSTER S IS FORGED SIZE OFF-CAMERA OF

FIRE UP YOUR ENGINE All-out sprints increase the production of growth hormone and testosterone, burning body fat and pumping up the effect of your weight training. Hop on the treadmill twice a week and blast out the following:

WORKOUT PHOTOGRAPHY: ADRIAN WEINBRECHT AND STUDIO 3

• Sprint for 20 seconds • Rest for 10 seconds • Repeat 8 times • Rest for three minutes • Repeat circuit 3 times

CUT OUT AND KEEP

Low-intensity steady-state “Recovery is crucial when you’re training hard,” says Sawyer. Go for a brisk walk, twice a week – low-level activity boosts muscle repair. And gives you time to tend to your social-media feeds.

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TIME WORDS BY MICHAEL JENNINGS / PHOTOGRAPHY BY ROWAN FEE

MAXIMISING LIFE’S GR GREATEST LUXURY

MONTHS TO BURN OFF YOUR CANCER RISK WITH SRIRACHA

ADDITIONAL WORDS: ALEX HOWELL

COME PACKING HEAT IN THE FIGHT AGAINST DISEASE

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s the recent seismic pause in Sriracha production – and consequent apocalyptic stockpiling of the world’s favourite hot sauce – proved, we are a people increasingly partial to spicing up our food. Now, it appears, bringing much-needed flavour to your Tupperware taste vacuum is just one reason to hit the bottle. Because a new study suggests two of its key ingredients make perfect partners when it comes to dousing your cancer risk. Researchers from Henan University in China found that a combination of capsaicin (the compound that gives chilli its kick) and 6-gingerol (a chemical in ginger) binds to cellular receptors related to tumour growth, curbing your odds of illness. In their research, scientists fed cancerprone mice either capsaicin, 6-gingerol or a mix of the two. While capsaicin had no preventative effect, only half of the mice fed 6-gingerol developed cancerous tumours. Best of all, just 20% of the mice fed both spices succumbed. With a bottle of Sriracha’s chilli-ginger to hand, you can consider this news carte blanche to keep covering your breakfast, lunch and dinner in a lattice of red sauce. We certainly will.

TIME

THE SMARTEST WAY TO EXTEND YOUR EPILOGUE

YEARS OF EXTRA LIFE BY TURNING PAGES ON YOUR COMMUTE

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ou don’t need us to tell you that reading this publication is good for you. With the latest health and fitness advice compressed onto every page, that should be clear. But it turns out that simply burying your head in your favourite magazine (or book, even) can add valuable chapters to your lifetime. A study published in the journal Social Science and Medicine examined the reading patterns of 3635 people aged 50 and over. On average, regular readers were found to live almost two years longer than the less literary. They

also displayed improved cognition and a lower risk of dementia, leading to an improved quality of life far into their retirement years. But before you reach for that dusty doorstop volume of the collected works of Tolstoy, you should know that – while the study authors found the more you read, the greater the effect – as little as 30 minutes a day was still beneficial in terms of increasing longevity. In other words, swap thumbing through social media on the way to work for cracking a spine or two and your epitaph will remain unwritten for a while longer.

TIME

MINUTES TO CRUSH FOOD CRAVINGS BY TRAINING SMART

f your annual resolution to eat clean has fallen foul of a filthy al desko blowout, your faltering willpower is not entirely at fault â&#x20AC;&#x201C; mentally taxing activity has been shown to take a big bite out of your resolve. Scientists at the University of Alabama gave 38 college students pizza to see how much they could usually eat. On another day, they had the same students perform 20 minutes of problem solving before serving up the same. They found that after the puzzles, the subjects inhaled an extra 100 calories across the board. Now, any man who has found himself starving for sugar during a prolonged spreadsheet session

can likely relate. But the researchers also found a way to pump up your nutritional control. Another group of subjects were told to perform 15 minutes of intense exercise following the problem solving and they showed no increase in calorific intake. The study authors believe that hard workouts might strengthen your willpower in general, though they are yet to discover quite how (we imagine they will debate it over a large Mighty Meaty). In the meantime, going hard and fast in your lunchtime session will help you keep to your weightloss goals. A little pain, no gain, if you like.

THE RIGHT KIND OF HARD-GOING WILL SQUEEZE OUT CRAVINGS

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TIME

PIP YOUR CARDIO RIVALS TO THE POST

SECONDS TO ADD STAMINA TO YOUR BREAKFAST BOWL

t this time of year, you can’t move for bogus ‘superfoods’ crowding the supermarket aisles. Whether it’s another wonder grain of the ancients, a lesser-known cruciferous variety or just blueberries again, the abundance of rehashed PR health claims can often crowd out the new and far more interesting discoveries of genuine science. Exhibit A: the pomegranate seed. While the juice of the fruit has already soaked up its fair share of hype, work at Ecole Polytechnique Fédérale de Lausanne has found that pomegranate seeds contain a molecule that improves a cell’s

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ability to recycle its mitochondria – its battery pack, in effect. They tested their findings by feeding mice a serum loaded with this substance and monitoring the rodents endurance while running. The subjects supplemented with pomegranate seed displayed a 42% improvement in stamina – which, we are sure you’ll agree, is a pretty sweet result. Human trials are scheduled, of course. But while you wait for official rubber-stamping, a little self-experimentation couldn’t hurt. Taking a minute to sprinkle a few pips on your quinoa breakfast bowl is a simple way to make a good food better – and possibly plant the seed of a new PB.

TIME

TAKE A LOAD OFF NOW TO LIFT MORE TOMORROW

MINUTES TO BUILD STRONGER MUSCLES BY DOING NOTHING

n the eternal quest for less body fat and greater definition, the superset has become champion. Short rest times keep your heart rate sky-high, muscles fatigued and metabolism sufficiently spiked for the rest of the day. For further proof of their effectiveness, we direct you to the transformation manual packaged with this issue. But if itâ&#x20AC;&#x2122;s greater strength you seek, new research shows taking a breather could prove far more effective. In a study published by the Journal of Sports Medicine, exercise scientist Brad Schoenfeld put two groups of weightlifters on the same eight-week programme with one vital difference: their rest times between sets. One lot took

60 seconds off after each move, the other a comparatively lazy two-to-four minutes. He found that those enjoying longer rest periods saw a significant increase in muscular strength during one-rep-max tests at the end of the training regime. In fact, their strength improvements were almost one-and-a-half those of their sweaty peers. So, while supersetting around the gym like a madman is still a sensible protocol for fat loss and fitness, if you want to make 2017 your strongest year yet, you would be well advised to do a great deal more sitting around. We would counsel against spending that time on Snapchat, however. A pertinently named power nap would be infinitely preferable.

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Every year hundreds of cyclists traverse the conﬂict-torn borders of the Jewish holy land in a gruelling, three-day, 260km mountainbike race known as Epic Israel. MH travelled to the ancient hills of Galilee to witness a contest of biblical proportions

GUTTER CREDIT

WORDS BY TOM WARD – PHOTOGRAPHY BY GREG FUNNELL

01 68 MEN’S HEALTH

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S TERMS OF ENDURANCE 01\ Riders battle through a brutal dawn sprint beside the conflict-torn River Jordan, with a further 95km to go before the afternoon’s rest

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MEN’S HEALTH 69

IT IS NOT YET

DAWN RAIDS 02\ Belgian Olympic rider Schuermans preps for day two by torch light 03\ Participants from as far afield as the US, Australia and Africa are indicative of the event’s fastgrowing popularity

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when the sun crests over the dry, rocky mountains of the Bar’am national park in Israel’s northern Galilee region. As the bleached cattle bones littering the dirt trails testify, the area is home to wolves, hyenas and wild boars. This morning, however, it is empty but for a cloud of brown dust on the horizon. As that cloud moves across the undulating terrain it appears to gather pace and volume, swelling and ballooning like a sand storm. Moments later, the first set of cyclists emerge from the soup, heads bowed and shoulders braced, their faces already streaked with sweat. Their collective posture is a profound picture of studied determination. Ten metres further along the trail, the riders hit the first of the day’s rest stops. Bananas and isotonic drinks are snatched; empty water bottles are crushed under tyres. Some cyclists drench their faces, spilling water down their chins. And then, as the next wave streams in behind them, the first group push off once again. Twenty-three kilometres in, they still

have another 75km to go, with more than 100km waiting for them tomorrow, and a further 60km the day after that. With temperatures set to soar into the mid-30s and numerous mountain- and woodlandclimbs ahead, it is only a matter of time before the race becomes a torturous slog in the baking midday heat. Almost 700 cyclists – from Israel, Australia, Europe and the US – have gathered here in this far northern corner of a troubled country to compete. Now in its fourth year, Epic Israel is a doubles mountain-bike race to challenge road and cross-country athletes alike. Comfortably the country’s largest sporting event, the race was founded by cyclist Gal Tsachor in honour of his late father, a senior commander in Israel’s Mossad intelligence service, killed in a traﬃc accident while cycling in 2012. Having competed numerous times in South Africa’s Cape Epic, Tsachor knew that to properly commemorate his father, he

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HOLY SPOKES

JERSEY BOYS 04\ From L-R: Jens Schuermans (Belgian), Guy Lesham (Israeli), Didier Bats (Belgian), Raz Jacobson (Israeli), Dan Craven (Namibian), Eliad Daniel (Israeli), Hans Becking (Dutch), Erez Falkenstein (American) and Jiri Novak (Czech)

ROAD TO PERDITION 05\ Competitors begin to the sounds of the Red Hot Chilli Peppers – an Israeli favourite 06\ An underpass funnels riders into a bottleneck. Plans are underway to open cyclist roads, but until then the death toll on Israeli highways remains uncommonly high

05 would have to bring something of equally grand proportions to his homeland. For a small country, it is unsurprising that hosting an event on this scale is also a matter of national pride. Israeli Olympic representative Shlomi Haimy – who rides in the white and blue colours of the national ﬂag – and his German partner Martin Gluth are favourites to win. As the riders sprint across the ﬁnish line four hours later, it is indeed a duststreaked Haimy and Gluth who take pole position. It is 10.40am and they have evaded the sun – for today at least.

BORDERS AND CROSSINGS At 5am on day two the first riders begin to stir. Such was the demand for accommodation at the base camp hotel that a makeshift site has been erected on the lawn, with torch-lit riders beginning the day’s preparations among the neat rows of white tents. A start time of 6.30am is necessary in order to avoid the heat. But before that there is breakfast to be eaten, last-minute bike maintenance to be performed and a quick spin to flush out yesterday’s lactic acid. The first stretch of today’s race is a long, flat trail flanked by bulrushes beside the Jordan River. As brittle pink daylight clears the rising fog at their backs, the riders thunder along in a spear-like formation. Two riders suddenly break away. They are Namibian Olympian Dan Craven, 33, and his partner Roy Goldstein, 23, from Israel. Both race for Israel’s Team Road Cycling Academy as road riders, so a treacherous three-day mountain trail is far from their natural habitat. “This is Israel’s biggest cycling event, so naturally we wanted to come and put the fox among the chickens,” explains an exhausted Craven later on. “As road riders, we’re

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HOLY SPOKES

WITHOUT A PEDAL 07\ A cyclist dismounts to carry his bike through a shaded stream. It is a moment of brief respite before a gruelling zig-zag across baking fields 08\ Mountain bike tyres are filled with latex to withstand punctures. But here Schuermans and Bats deal with their third of the race

08 at a huge disadvantage in the technical sections, but flat sprints is where we excel, so we decided to show the other boys what we could do.” Against the odds, they manage to finish the day in 15th place. Technically, the arena for this stage of the race is the conflict-ridden West Bank. The majority of the fighting is limited to the Jordan Valley to the south, but this far north the country is penned in by enemies on all sides. Syria lies 20km or so beyond the Golan Heights to the east, while another part of the course takes riders through the orchard town of Manara, close to the Lebanese border. It was Manara that was on the receiving end of some of the heaviest damage

GUTTER CREDIT

“Conﬂict could start any time, but we cannot be afraid”

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when Islamist militant group Hezbollah launched a campaign of rocket attacks in 2006. As the race passes by, a middleaged matron emerges from her coffee shop to cheer riders on. “We are not at war,” she explains, pointing across the hills. “But we are not at peace. Conflict could start at any time, but we cannot be afraid. This is our home.” While international incidents are thankfully avoided, accidents on the course remain plentiful. Navigating a cattle field, Israeli rider Yotam Novik, 28, is cut up by someone trying to overtake and consequently crashes to the ground. He waits to be collected and taken to an ambulance, lying back in the shade beneath a tree, the entire rear section of his bike sheared in half. He winces as he is loaded into the back of a truck, his bruised thigh shiny with blood. Helmet and bicycle go in the truck bed, both rendered useless. Guy Leshem, a 19-year-old Israeli amateur, has suffered a similar mishap. Forty kilometres into the second day’s ride, he attempted an overtake on a downhill section. It did not go to plan. A length of wire flew into his wheel, throwing him over the handlebars. After a dizzy few minutes he pushed on, miraculously finishing the race in fourth place, though this was followed

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by three hours in hospital and seven stitches. Later, at the hotel, Leshem is confident that the injury will not affect his performance on the third day. As is the obligation of every Israeli over the age of 18, he is in the middle of his two years of national military service, where he works as a gym instructor as part of a special programme to develop the country’s athletes alongside his military duties. “I do think conscription teaches a lot,” he says, a grubby bandage stuck to his chin. “It reinforces discipline, but as an athlete I like to think I have a good level of discipline anyway.” After a gruelling day of injuries and 105km worth of toil, it is clear that every rider is feeling the effects as they stagger about base camp, hosing the mud from their bikes, arms and legs before a scheduled afternoon of ice baths, massages and refuelling on chicken and carbohydrates. The final stage may only be 60km, but it will take everything these battered and bruised riders can muster to complete it.

“Many dismount and push up the hill, sucking in the hot air”

ENDURANCE WHEELS After another dawn start, the final day’s race takes the riders through a grassy meadow overlooking the Hula Valley. One comes off on a downhill section, causing the cyclists behind to momentarily bunch up as their fallen comrade picks himself up and gets back on his bike. Later, the course enters an orchard close to the Lebanon border where signs advising caution proclaim the area a militarised zone. The riders, however, have other things on their mind. One of the final stretches is a punishing kilometre-long climb through the apple trees. Although it is still early, the air shimmers on the horizon as many within the peloton

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dismount and push their way uphill, sucking in hot air with deep, tired gulps. By 9am it is all over and the relief on all of the riders’ faces is palpable. A Dutch competitor, Hans Becking, 30, and his Czech partner, Jiri Novak, 31, have taken victory having outdone Haimy and Gluth on the last two days. With a three and a half minute accumulative lead going into the final day, their tactic was to hold back and attack when they could, explains Becking. But despite this, it was far from an easy win. “Today was hard,” says an exhausted Novak. “We’re from a colder part of Europe so the heat was unbearable. We had lots of flat tyres, too, and the last hill was horrible.” But their victory has been well-earned. In addition to training five or six hours per day, they also focus hard on core strength training. “I do twice-weekly TRX work in the winter,” says Becking, “and because I’m not used to it I put on muscle quickly. But during the season I end up losing it all. I started this year at 73kg and now I’ve shrunk down to 69kg.” Despite getting lost on the first day, two flat tyres on the second, and a few more for good luck on the third, Belgian riders Jens Schuermans and Didier Bats, both 23, secure a solid fourth place. “It was a relatively short stage today, so we rode as hard as we could,” says Schuermans, who came 18th in the cross-country event at the Rio Olympics. “But mountains

SPIN OFF 09\ A quiet cow field offers a moment of shade halfway through the final day’s racing 10\ A rider ponders the second day’s competition while keeping out of the midday heat. Each afternoon riders must try to mitigate the damage on their bodies as best they can

HOLY SPOKES

BREAK THE CYCLE 11\ Yotam Novik is loaded into the back of a support vehicle after a race-ending collision. Support staff feed him beer and falafel, but the damage could have months-long implications 12\ A bottle of water and another of isotonic drink provide optimum racing hydration between rest stops

are diﬃcult because you have to dig deep for a very long time.” Bats shrugs. “I enjoyed the uphill,” he says, as Schuermans laughs. Today they will celebrate, but in just a few weeks time training for the following season begins. “Next month we will start doing three gym sessions of two and a half hours every week,” says Schuermans. “We focus on core stability using unstable movements. It’s essential for creating a stable position on the bike but it requires a lot of focus because much of it is about mind-muscle coordination. It even helps you go faster downhill because if your core is strong, you’re able to look further ahead, rather than focusing on picking out your immediate route.” Inevitably, there’s also some leg work involved, but not as much as you might assume. “More than 50% of your power comes from your back and abdominals,” says Schuermans. “As

a mountain biker you have to be very diverse. You have to be technically good and very fit, so we do sprints of three to four minutes to help us perform over our threshold for extended periods.” As the high-ranking competitors reflect on their past three days and the season ahead, the amateur contingent of the race continues to cross the finishing line over the course of the next hour in varying states of repair. Many of the top 20 riders are international professionals, for whom the event is becoming an increasingly important fixture on the yearly circuit. But the Israeli Cycling Federation is nevertheless keen to encourage amateur riders to compete, and this year has the equivalent of £1 million at its disposal to promote Israel as the go-to holiday destination for European cyclists. While Israeli-Palestinian tensions remain heated and peace teeters on a precarious knife-edge, it may be a good while before it realises this noble ambition. Even so, for many, it’s the very confluence of latent, simmering conflict and beautiful, holy terrain that’s at the heart of Epic Israel’s appeal. Sign up for next year at epicisrael.org.il

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Best Fitness Classes For Men 2017

If you’re relying on your old Globo Gym membership to see you through New Year travails, you’re missing a trick. Mixing up your training is the best way to shock your body, and the key to that is joining the ﬁtness class revolution. This is our pick of UK favourites. No free rucksack, plenty of fresh gains WORDS BY DAN MASOLIVER - PHOTOGRAPHY BY JOBE LAWRENSON

01 26 Styles

02 Raise Your Flag

03 Military Press

Adidas 26rs, Mon at 18:30 with various trainers

Calisthenics, Wed at 07:45 with Jermaine

SAS, Tue at 19:15 with Ryan

However much time you pour into the perfect BPM-specific Spotify playlist, pounding pavements on your lonesome can get real boring, real fast. The Adidas 26rs is a social way to prep for a marathon. Left your trainers at home? You can even borrow a pair of Boosts. There’s no better excuse to ‘forget’ your kit. London Marathon Store, London, runhub.sweatshop. co.uk/adidas-26rs

Anyone can saunter down to the park and bust out a few pull-ups, but if you want to progress to reverse levers, handstand press-ups and human flags without injury (or mid-winter frostbite), this structured, expert-guided indoor class is worth your bodyweight in gold. BLOK, London, bloklondon.com

This isn’t some soft-roundthe-edges boxercise class. And there won’t be an attractive Antipodean serving post-class smoothies. During 15 two-minute rounds of sparring, abs work and skipping, you will get decked in the kidneys. You will get shouted at by unbeaten professional prospect Ryan Oliver. And you will love it. Bells, Altrincham, bellsgym.co.uk S

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MAKE IT COUNT! Focus on muscle contractions while lifting 60% of your 1RM to pull in the biggest beneﬁts, says the European Journal of Applied Physiology

05 Burn Out In Style Outdoor Fitness, Sun at 10:00 with Tom

Don’t be fooled by the chandelier hanging over the pool, or the glass of chilled champagne waiting for you post-workout. Set among these 17 acres of perfectly maintained parkland, Victorian gardens and Kentish woodland is an outdoor assault course worthy of Sandhurst. Oh, and did we mention the spa? Reynolds Retreat, Sevenoaks, reynoldsgroup.co.uk

06 Hot Foot Bare Gains Born to Run, Wed at 18:30 with Paul

When he isn’t winning 100-mile ultra races, Paul Tierney coaches beginners in the biomechanics of running. The UK Master Trainer for Lee Saxby’s hugely influential Born To Run programme, the focus here is on a back-tobasics ‘barefoot’ approach, with the ultimate goal of injury-free running. The Lake District setting is just a bonus. Missing Link Fitness, Kendal, missinglinkfitness.co.uk

07 Hit The Barre KETTLEBELL CLASSES WILL BRING YOUR FITNESS TO THE BOIL

04 Swing For The Fences Kettlebells, Mon at 13:00 with Richie

This Central London gym is brimming with more high-tech workout gear than you can shake an iPhone 7 at, but when it comes to building power and shredding fat, you can’t beat the basics. Richie’s full-body kettlebell workout alone is worth the price of admission. Third Space Soho, London, thirdspace.london

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1st Barre, Sat at 11:00 with Maxine

It’s fitting that the UK’s first and most male-friendly Barre studio is just a short ballonné from the home of Billy Elliot. Gym bros should consider swapping squat rack for studio – barre’s benefits include injury prevention, an increased range of motion and mirror-friendly muscle lengthening. Real men plié. The Barre, Newcastle, the-barre.com

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49 Best Fitness Classes 2017

08 Pull In Power Pull & Abs, Tue at 17:30 with Rusty

Time was, ‘bootcamp’ meant a month-long slog of face-inthe-dirt corporal punishment, getting beasted by spittlespouting drill sergeants. These days, it’s a 50-minute session combining treadmill sprints, plyometrics and floor work, all in a state-of-the-art facility soundtracked by daily playlists from the resident DJ. We much prefer this kind. Best’s Bootcamp, London, bestsbootcamp.com

09 Take It To The Street

10 Fail Like A Man M3: Megaman, Sun at 12:00 with Matt

While the Megaformer machines used in this class appear to be in direct contravention of Article 3 of the Human Rights Act, this torture device does at least tone and strengthen muscles in the process. Pilates-style moves are performed painfully slowly and to the point of failure. You will break. But you will go back for more. Studio Lagree, London, studiolagreeuk.com

12 Up And Over Parkour Fitness, Tue at 18:30 with Francois

11 Try The Next Big HIIT Fit Body Boot Camp, Mon at 06:25 with Toni

StreetGym, Mon at 18:00 with John

During tours of Iraq, Bosnia and Kuwait, former combat engineer John Allison had to find innovative ways of tackling obstacles in a unique environment. He’s now a man on a mission to teach the capital’s hunchbacked desk jockeys how to do the same, leading all-weather outdoor sessions along the banks of the Thames. Learning to manoeuvre around London’s legions of tourists alone makes it perfect training for any upcoming obstacle course race. Southbank, London, streetgym.com

MAKE IT COUNT! The International Journal of Workplace Health Management says that you are 23% more productive on days when you hit the gym

With hundreds of gyms springing up across the USA, Canada and Australia, Fit Body Boot Camp is fast becoming one of the biggest brands in global fitness. It’s a simple formula, but undeniably effective: highintensity interval training paired with active rest periods to keep your metabolism firing all day – or long after you’ve said your goodbyes to the endlessly energetic Toni. Fit Body Boot Camp, Birmingham, ukfitbody bootcamp.co.uk

Parkour’s emphasis on natural movement crafts bodies that move (and look) the way nature intended. This 90-minute indoor class builds strength, agility and endurance through functional drills – think vaulting, crawling and climbing. Chainstore Parkour Academy, London, parkourgenerations.com

13 Cane Excess Fat Urban Escrima, Thu at 18:30 with Nigel & Charlie

Defend against early onset man boobs with this fast-paced martial art. Escrima is a Filipino selfdefence system that uses canes and hand-to-hand techniques to pummel attackers, smacking belly fat in the process. London Fields Fitness, London, londonfields fitness.com

STICK WITH ESCRIMA FOR GAINS THAT LAST

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08-22 14 Fight Safe Intensive Boxing, Wed at 07:00 with Carlos

Throughout a long and illustrious career as an international amateur boxing champion, Carlos ‘Special One’ Moreno maintained assiduously detailed training diaries. Those notes now form the basis of highly technical non-contact classes, taught by Moreno himself. Heavyweight tutoring for anyone who wants to get fighting fit without getting hit. Moreno Boxing, London, morenoboxing.co.uk

17 Go Commando

19 Stroke Of Genius

EMF 30, Tue at 18:15 with Mark

Open Water Swimming, Thu at 19:00 with Len

At first sight – lithe ladies browsing racks of Lululemon athleisure wear; stylish people typing on MacBooks – this doesn’t look like the spot for a 30-minute, full-body beasting. Until, that is, you meet ex-Royal Marine Commando Mark. You’ll wish you’d just bought some leggings and left while you had the chance. Ethos, Cambridge, ethos.com

Winter is the time to perfect your core manoeuvres – think stroke technique, stamina and adding lengths in the indoor pool. In the brighter half of the year, however, the group takes to the jaw-dropping waters of the Falmouth coast. There’s no more picturesque place than this to work on your freestyle hourglass pull. Len Hatcher Swim School, Falmouth, lenhatcherswimschool.co.uk

20 Find Your Own Wray Running Sessions, Tue at 18:00 with Ursula

Underestimate instructor Ursula at your peril. She completed an 18-hour endurance Triathlon X last summer at the age of 50, and no one knows the crosscountry trails of her native Lake District better than her. These intermediate sessions (starting at Wray Castle and skirting Lake Windermere) are the most stunning. Just try to keep up. Workout Warriors, Ambleside, workoutwarriors.co.uk

15 Up Your Flex Appeal

ESCRIMA STICK COURTESY OF PLAYWELL.CO.UK | FASTSKIN PRIME MIRROR GOGGLE COURTESY OF SPEEDO

CoreFlex, Fri at 14:30 with James

21 Fear No Obstacle

The exercises are familiar – cleans, presses, rows – but the machines certainly aren’t. Speedflex’s strength-training equipment responds to the force you generate when pushing/pulling to deliver a high-intensity, but low-impact workout. Speedflex, Newcastle, speedflex.com

16 Master Muscle-ups Calisthenics, Mon at 19:30 with Aslan

Whether perfecting a planche or struggling with one pull-up, this mixed-ability group will take you through all the bodyweight progressions you need to pull off Insta-worthy moves. And there’s no better tutor than callisthenics champ and Ninja Warrior course tester Aslan Steel. Bar Mob, Brighton, barmob.co.uk

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Ninja Warrior, Tue at 18:15 with Andrew DIVE IN WITHOUT SPLASHING OUT

18 Feel The Force MAKE IT COUNT! Open water swimming could boost your immune system. A Czech study found that regular dips in cold water ups the body’s white blood cell count

Jump & Burn, Mon at 20:00 with Nicola

Cast all childhood memories aside – trampoline gymnastics is an Olympic sport and its athletes have the six-packs to prove it. This class claims to burn 1000 calories per session. After an hour generating the power needed to propel yourself skywards – and battling the G-Forces of mid-air rotation – you’ll know why. Jump Nation, Manchester, jumpnation.com

Whether you want to conquer the legendary obstacles of ITV’s Ninja Warrior – and the not-so-legendary patter of its hosts – or take on MH’s Survival of the Fittest, this OCR class won’t leave you hanging. It definitely puts the ‘fun’ into functional fitness. Gymbox Victoria, London, gymbox.com

22 Thai Your Gloves On Thai-cercise, Thu at 18:00 with Gemma

Looking for a gentle workout? This Thai boxing conditioning class isn’t for you. Expect fast fists, high knees and a smile on your (bruised) face. Sound Mind and Body, Benton, soundmind andbody.co.uk

23-36 27 Fight 360 Fatigue

23 Spin At All Costs

Synrgy360, Wed at 18:30 with John

Boom Cycle, Tue at 18:15 with Hilary

What began as just ‘another one of those trendy East London spin studios’ has fast established itself as the home of pedal power in the capital. When co-founder Hilary tells you to turn your resistance up, you will do as she damn well says, even if your glutes are already 95% lactic acid. At least the banging house beats and disco lighting will distract everyone from the saline puddle forming under your bike. Boom Cycle, London, boom cycle.co.uk

They call the eponymous Synrgy equipment – a collection of functional fitness gear, like battle ropes, kettle bells and punch bags – a ‘playground’. We like to think of it more as a Pandora’s Box of pain. Rest periods are few and far between in this short, sharp, calorie-blazing session, so don’t expect to be able to stand up at the end. David Lloyd, Cardiff, davidlloyd.co.uk

24 Barre Gain Xtend Barre, Mon at 09:30 with Henri

If you still think ballet is for girls, you don’t deserve the lean, shrink-wrapped frame that comes with one of the most physically demanding pursuits on the planet. This class borrows moves from dance and will test your coordination, flexibility and strength in fast-paced, sweat-inducing exercises. The Macarena it ain’t. Xtend Barre, Stamford, xtendbarre.com

25 Uppercut Your PBs Kobox, Sat at 10:30 with Ian

Throwing punches in a nightclub is generally discouraged. Not so at Kobox. With the lights low and the music loud, stuntman and Olympic-level boxing coach Ian will lead you through lung-busting bag work and abs-sculpting bodyweight exercises in a workout that will build a fighter’s physique – minus the flattened nose. Kobox, London, koboxlondon.com

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WHIP YOURSELF INTO SHAPE EN MASSE

26 Shake Into Shape Power Plate, Thu at 07:00 with Adam

To you, Power Plate might look like a ‘get-fit-quick’ fad. To England Rugby players and a growing pool of Olympic swimmers, however, it’s an essential tool for shaking up any exercise. The moves may be familiar – battle rope slams, skipping, kettlebell swings – but doing them while your muscles contract under Richter Scale levels of instability is anything but. Shaky ground, solid science. Transition Zone, London, transitionzone.co.uk

MAKE IT COUNT! A US study ranked battle ropes as the top exercise for metabolic impact – even beating burpees

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49 Best Fitness Classes 2017 28 Show Some Grit Grit, Sat at 09:30 with Fred

It’s fitting that a class called Grit should be led by an ex-Royal Marine Commando. But this session full of squat jumps, weighted lunges and incline press-ups is a perfect way for gym newbies to HIIT the ground running. Nuffield Health, Chesterfield, nuffieldhealth.com

29 Clown Around Circus, Weds at 19:30 with Anita

Roll up, roll up! Now roll down, flip over and muscle-up onto a swinging trapeze bar. This playful-yet-exhausting class welcomes all abilities, so you could end up learning handstand press-ups next to a budding Cirque du Soleil megastar. Belfast Community Circus School, Belfast, belfastcircus.org

31 Prime Your Pump Phat Arm Friday, Fri at 17:15 with Craig

Gym bros rejoice! A class designed to get your pump on before your Friday night out. Yes, you could do the 600+ curls and extensions in the free-weights area, but it’s much more enjoyable doing it alongside your swole mates. The Club Gym, Glasgow, theclubgym.co.uk

32 Wage War On Weight Warrior, Mon at 08:00 with Mark

Cardio meets strength endurance as half the class runs 15-minute sprint intervals, while the other lifts weights or uses TRX. While you sprint, your muscles rest; while you lift, your lungs rest. We use the word ‘rest’ loosely. Centric: 3Tribes, London, 3tribes.co.uk

35 Fight With Power

34 Go HIIT crazy

Rumble, Fri at 18:30 with Daniel

Insanity, Mon at 17:40 with Lucy

If you like the idea of training like UFC superstar Conor McGregor, but aren’t keen on being pounded into a bloody pulp, then 1Rebel’s MMAinspired Rumble class is right up your octagon. Explosive fist and footwork, strength training, and a complimentary glass of prosecco after you’ve towelled down are included. Spit-and-sawdust this ain’t. 1Rebel, London, 1rebel.co.uk

The basic concept is simple: when the going gets tough, your body’s stress adaptation response kicks in and tells you to quit. You’d have to be straight-up certifiable to keep pushing past that point. Hence, Insanity, the original fat-burning full-body workout phenomenon. It’s outlived early accusations of fadness, and at 1000 calories burnt per session, remains better value than most HIIT classes on the saturated market. DW Fitness, Leeds, dwfitnessclubs.com

HIT FAT WHERE IT HURTS (BLOOD NOT INCLUDED)

30 Climb To Your Peak Parkour, Thu at 19:30 with Allan

Parkour may be all about transforming the urban environment into a veritable playground, but at Paramount they take playtime seriously. Each session focuses on two or three key movements, which you then practise on the gym’s myriad cargo nets, scaffold rigs and fingertipthick climbing blocks. A martial arts-style grading system (complete with colour-coded T-shirts) makes it easy to track your progress. Paramount Parkour, Milton Keynes, paramountparkour.com

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36 Take A Hi-tec Trip

The Trip, Wed at 18:00 with Caroline

33 Uncage Beast Mode Iron Zuu Whole Body, Sun at 10:15 with Maria

Infinite curls and chest presses will pad out your T-shirt, but they might also lead to injury-causing muscle imbalances. By blending animal-like moves with resistance training, Iron Zuu ups max strength but keeps you supple as a leopard. Virgin Active, Nottingham, virginactive.co.uk

MAKE IT COUNT! Research found a 45-minute cardio class can raise your metabolism for 15hr, burning 190 calories post-sesh

A nondescript leisure centre in the spiritual home of the roundabout is an odd place to find an immersive, next-gen spin class. Super hi-res digital vistas are projected onto cinema-sized screens as you pedal past laser fire, or down rabbit holes into magical forests. It’s Wii Fit, on speed. Woughton Leisure Centre, Milton Keynes, 1life.co.uk

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49 Best Fitness Classes 2017 40 37 Knuckle Down

When you’re taking on the sheer power of the oceans, your body will be pushed to breaking point. That’s why the country’s best surfers flock to this bootcamp on the North Devon coast – to train with Andrew Blake. And if you can still stand when you’re done, you can hang ten on one of the UK’s finest surf breaks. Bay Fitness, Croyde, bayfitness.co.uk

Combat Conditioning, Tue at 18:45 with Rannoch

About as friendly and accessible as a class centred around punching things can be. Not one for experienced combatants perhaps, but workout rookies will incinerate calories as they switch between core battle training (pad work, shadow boxing) and general strength and conditioning exercises (sandbag throws and resistance band rows). A handy boost when you’re seconds out from abs season. Fitness Soul, Edinburgh, fitnesssoul.co.uk

40 Do Sets On The Beach 42 Beach Bootcamp, Sat at Get Fit In 3D 10:00 with Andrew

NO ONE WILL KICK SAND IN YOUR FACE AFTER A BEACH BOOTCAMP

FGT HIIT, Wed at 09:00 with Amir

Squatting: up and down, two-dimensional. Running: backward and forward, two-dimensional. The underlying principle of this freestyle HIIT class is to get your body moving in all three dimensions, using dynamic movements to engage as many muscles as possible, while raising your heart rate to astronomical heights. You will boldly go where no bench press has taken you before. Fitness First, Stirchley, fitnessfirst.co.uk

38 Get The No1 Body No1 Boot Camp, Sat at 06:00 with Gee

Not so much an exercise class as a gruelling day of DOMS-inducing punishment. The fun begins with an hour of cardio (usually spinning or boxing) followed by circuit training and finally, a long hike through the picturesque Norfolk countryside. Gluttons for punishment can stay for the full week. But eight hours with ex-Royal Marine PTI Gee may prove plenty. No1 Boot Camp, Norfolk, no1bootcamp.com

39 Give Thanks To WOD CrossFit, Wed at 18:00 with Jordan

CrossFit is more addictive than crack, so it won’t be long before we’re all lacing up our Reebok Nanos and dropping terms such as AMRAP and WOD into conversation. Coach Jordan Wallace made the Regionals in 2015, which in CrossFit terms makes him very, very good indeed. CrossFit Reebok Tyneside, Newcastle, crossfitreebok tyneside.com

MAKE IT COUNT! If you can stand the bibs, outdoor classes will cut your stress, says Environmental Science and Technology

41 Try Downward Dogg

43 Score A Winning Tri

Hip Hop Yoga, Mon at 17:30 with Ben

Open Water Fitness, Sat at 07:00 with Dan

Your head is like a jungle sometimes, it makes you wonder how you keep from going under. Well, the answer could be this stress-relieving yoga class. You’ll get down like a dog and flex in the usual yogic ways, but with less chanting and more rap music. Alex Fitness, London, alex-fitness.co.uk

Triathletes out to raise their swim stamina to Brownlee heights should make the pilgrimage to this openwater session run by Dan Bullock – arguably Britain’s top tri coach. The only entry criterion is that you can swim 1km, non-stop. Breaststrokers look elsewhere. Swim for Tri, Upminster, swimfortri.co.uk

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MAKE IT COUNT! Experts recommend regular strength training as a way to combat the cognitive decline associated with growing older

Boxing Yoga, Mon at 17:50 with Mairi

Originally developed by an elite combat coach, boxing yoga aims to up mobility and prevent injury in anyone who spends long periods with their shoulders pulled up around their ears – be that a pugilist with his guard up, or the nation’s desk workers. Incorporating minimalistic boxing movements, this streamlined, no-nonsense mobility class is a big hit. Hook & Flow, Didsbury, hookandflow.com

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47 Suspend Fatigue TRXCore, Fri at 06:30 with Gok

Run on an ad hoc basis, this class takes 10 members at a time, revealing the location – be it park, studio or public space – a week before each session. An established level of fitness and mental resilience is needed, but apart from building your strength, fitness and athletic ability, no two sessions are ever the same – making this an inspired curative for stale fitness routines. Locations TBA, London, brotherhoodtrainingclub.com

49 Floor Your Opponent Brazilian Jiu-Jitsu, Wed at 19:30 with Colin

Who says the south coast is soft? Just because you’ll spend most of your time on the floor does not make mastering Brazilian jiu-jitsu easy. Based around grappling and ground-fighting, this martial art is at the heart, soul and bloodied face of MMA. It goes without saying, then, that these beginners’ classes will knock the wind out of you. Gym 01, Portsmouth, gym01.com

45 Lift Like A God Multi-stage movements like snatches and clean and jerks are superb ways of shredding fat, packing on muscle and – if you don’t know what you’re doing – causing yourself serious harm. Rather than just ripping weights off the mat and hoping for the best, perfect your form beforehand in this technically minded class. Oh, and hang around for the half-hour mobility session after – your muscles will thank you in the morning. Grange Fitness, Ipswich, grangefitness.co.uk

Brotherhood, Sat at 08:00 with Kemo

If your weightloss goals are hanging in the balance, this TRX HIIT session is a great way to introduce stability back into your training. Clinging to the suspended TRX cords while you wobble your way through inverted rows and atomic press-ups pits your body against the full force of gravity, keeping your core engaged throughout 55 painful minutes. Heartcore Fulham, London, heartcore.co.uk

44 Fight Like A Pacifist

Olympic Lifting, Thu at 18:30 with Will

48 Up Fitness On The Fly

46 Pool Your Talent Swim Fitness, Sat at 11:30 with various trainers

If you find yourself gasping for air at the end of each length of your leisure centre pool, this intermediate-toadvanced session is not for you. If you live life in the fast lane, however, you’ll fine-tune your technique and knock seconds – or even minutes – off your Long Course time under the guidance of British Swimming’s top coaches. Wales National Pool, Swansea, walesnational poolswansea.co.uk

IF YOU WANT ABS, RESISTANCE IS FAR FROM FUTILE

CAN A SMARTPHONE EVER SCREEN OUT MENTAL ILLNESS?

Algorithms & Blues As our cash-strapped health service struggles to meet the growing demand for mental health treatment, a torrent of apps has flooded the market claiming to be a panacea for the dispirited. But, unregulated and unproven, could digital therapy ever be the answer?

WORDS BY TANYA GOLD – PHOTOGRAPHY BY BETH CRUTCHFIELD

84 MEN’S HEALTH

FOR MANY MEN, ASKING FOR HELP CAN BE A TOUGH CALL TO MAKE

ncreasingly, whatever your desire or complaint, you’ll find there’s an app for it. From hailing a cab to monitoring your lack of sleep, there’s little a smartphone will not purport to fix. Recently the stakes have been upped. Now the tech industry thinks it can heal your mind. There are currently an estimated 160,000 ‘mind apps’ available, collectively promising to manage a variety of mental health conditions, from addiction to anxiety. The fact that few are clinically proven to work has done little to stem demand. It almost sounds like an episode of Black Mirror: thousands of people trying to heal themselves by algorithm. But this is what the NHS apparently wants. There’s little doubt we have a problem that needs fixing. Suicide is now well known to be the most lethal killer of UK men under 45 and mental health funding is in a state of crisis that shows no sign of abating. This year the government has pledged an additional £1bn of mental health funding, but the annual cost to the UK economy of related illnesses remains a staggering £105bn. As Men’s Health’s ongoing #MendTheGap campaign highlights, when it comes to provision and support, mental health is forever the poor relation of physical wellbeing. Now here we are, with services such as Big White Wall – one of six mental health apps recommended on the NHS website – attempting to repair that rift. It is one part online tool where you can share your feelings anonymously, another part place to receive online therapy from experienced counsellors. None of this sits easily with me. Shouldn’t recovery from mental illness be about a tangible human connection? I have always thought so. Every week for 15 years I have walked to a house in London to talk to a woman who has helped me stop drinking. I am also a member of Alcoholics Anonymous (AA) and our doctrine is: no healing without human love. What has mattered to me most in all the meetings and therapy I’ve had was that I spoke. Or maybe that they listened. Either way, someone was there. That’s why the prospect of therapy via an app terrifies me. But this is where we are and this is what we have. It deserves to

86 MEN’S HEALTH

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Algorithms & Blues HEALTHY BODY, HEALTHY MIND Feeling rough? Suspect a friend might be suffering? Support MH’s #MendTheGap campaign – and yourself – with these simple steps

be trialled. So after weeks spent mustering the courage to sign up, I decide to register.

Cyber Safe-Space Big White Wall is available free on the NHS with a GP referral – otherwise it’s a £25 monthly subscription. In essence, the service is a chat room for the desolate. To begin with I look at the ‘wall’ – basically a notice board – and read some of the messages posted by other users: “I can’t get the idea of dying out of my head,” writes one. “I am so desperate to stop feeling like this that I just want it all to end. I really want to hurt myself.” “I hate myself,” another says. “I hate my life and I hate my family... I want to die. I just really want to die. I self-harm but never enough to make up for how much of a failure I am.” Reading this you wonder whether the person who posted it shouldn’t be hospitalised. Hospital referrals are at present a step too far for Big White Wall, although it does employ a number of ‘Wall Guides’ – trained professionals who moderate the board 24 hours a day and respond to worrying behaviour. But the app also stipulates that it’s not designed for those in an emergency or life-threatening situation. If you are, it passes the buck and suggests calling 999, or the Samaritans, or going to A&E. Evidently there are limits to what an online service can oﬀer. I start by completing an anxiety test, then a depression test. Apparently I’m experiencing moderately severe anxiety and mild depression, neither of which especially surprises me. I post saying I feel anxious. I instantly receive a holding email – I have no idea if it’s from a computer or a person – and then

MIND YOURSELF

WORK IT OUT

TAKE A STAND

If you’ve been feeling low for a while now, start by monitoring your wellbeing with an online assessment. You can take one for free at menshealth. co.uk/mindMOT

70% of men with poor mental health fear stigmatisation at work. The Employer Pledge promotes parity, leaving you free to do your job. Visit time-to-change. org.uk/get-involved

It is your local MP’s job to ensure your health and wellbeing is of paramount importance. Go to menshealth.co.uk/ taskforcepetition to demand change

nothing. I wait. Still nothing. I have sent my anxiety into the void and it has been swallowed. A few days later I finally receive a reply: “Have you looked into mindfulness, as this can help?” It’s a kind albeit banal comment, and I’m grateful, sort of, but this is generic counsel to say the very least. It’s certainly not the same as that from my psychotherapist in person. When I feel floored, I summon her voice. I cannot imagine doing that with Big White Wall. The name itself is confounding: you can write on a wall, yes, but it’s impregnable. So I fall at the first hurdle of digital recovery. I do not engage with it, nor it with me. In many ways I find it insulting and chilling – a soulless, cybernetic machine that, when faced with an existential problem, can only think to prescribe another app. It becomes even clearer in my mind that there are faculties that algorithms, however smart, cannot possess. Computers do not sleep; they cannot feel; they cannot listen. Nevertheless, I persist. I download Talkspace – a top-rated therapy app born in the USA but available worldwide (although not on the list of those approved by the NHS). For a monthly fee of around £105, it finds you a real-life professional. You text them, they reply and, once a month, you have a 30-minute video call. I provide basic information about myself and soon I am talking to a therapist in Alabama. He seems empathetic, encouraging. I warm to him and tell his pixellated face on my smartphone about my anxiety and my compulsive eating. He tells me he can help: we will set goals together; we can go

“I post my message and wait for a reply. Nothing. I have sent my anxiety into the void and it has been swallowed”

at my pace. Then, each day, I text him via a secure messaging system downloaded to my smartphone. Interestingly, I enjoy telling a trained stranger my feelings using an app, but at the same time, how can I tell someone so far away – someone I have never met – about my deepest fears? His responses are forthright and seem even more so in text form. Why do I use sugar? Why do I feel numb? What is my relationship like with my father? I might feel more comfortable imparting these truths to a human with whom I could shake hands – though maybe for others it is easier to say such things by text. I conclude that it might be helpful for the mildly troubled, and certainly better than nothing. Even so, I suspect that the seriously ill would not beneﬁt in the long term. Inside each troubled adult is a wounded child, it is said. At some point that child needs to be held.

Software Touch Dr John Torous is a clinical psychiatrist at Harvard Medical School and also chairs an American Psychiatric Association task force that helps clinicians evaluate mental health apps. Thankfully, he is more optimistic than I am about what online services can conceivably oﬀer. “Apps and mobile technologies have tremendous potential in mental health,” he says. “Given that most people now have access to smartphones and connected devices, it’s easy to imagine a future where everyone has access to evidencebased therapies delivered via their mobile at almost no cost. By making these tools widely available and showing that they work, hopefully we can reduce the stigma associated with mental illness as well.” This vision of a mentally healthy population receiving prompts from their smartphone screens sounds like a wellbeing paradise, if a little Orwellian. But crucially, Torous warns that no one

MEN’S HEALTH 87

really knows how well these apps work yet; at present they are being produced quicker than they can be tested. Plus, for the most part, the apps fail to provide important information to help users assess their quality, with many lacking source citation and a privacy policy. “The barriers to entry are very low and the unmet need for mental health services very high,” says Torous. “Right now it seems a lot of people want to help and have interesting ideas, but few underestimate how complex mental healthcare really is.” Indeed, for those with mild health issues, an underwhelming app might just waste time or money, but for those in need of serious help, the consequences can have greater implications. In fact, some are actively dangerous: Torous claims to have found one app that recommended using alcohol to cope with bipolar disorder. This kind of amateurism isn’t a oneoff. Simon Leigh, a health economist at Lifecode Solutions in Liverpool, launched a research project into the health apps recommended by the NHS in 2013 and found just four out of the 14 available at that time provided sufficient evidence to support their claims. Last year a University of New South Wales review into mental health apps concluded: “In general, the content of currently available apps for bipolar disorder is not in line with practice guidelines or established self-management principles. Therefore, consumers and clinicians alike should exercise caution with app selection.” Even so, the apps keep coming. Torous suggests that their best use currently is to help clinicians in the diagnosis of conditions paint a clearer picture of what symptoms someone is actually experiencing. He shares the example of a case in which a fitness tracker helped a psychiatrist make a diagnosis of depression by revealing that the patient was spending more time in bed than usual. I ask Torous about cognitive behavioural therapy (CBT), which lends itself well to apps – due to its easily defined steps – and is thus hugely popular with developers. It turns out his taskforce published a paper last year that found, alarmingly, very few CBT apps have been clinically tested. “And for those that have, results are only preliminary,” he says. “Simply put, we don’t yet know if CBT delivered via an app is effective.” I ask him if he would personally recommend any apps. He declines and tells me only that

88 MEN’S HEALTH

a patient should have a discussion with a healthcare provider about the risks and beneﬁts of using them. It is arguable that mind apps can work well for those who are not critically ill. A guided meditation that asks you to imagine yourself walking along a beach, say, will likely lift a relatively healthy person’s disposition. Whether such apps can help those who are more seriously aﬄicted remains a pending inquiry. Professor Melvin McInnis, bipolar and depression expert at the University of Michigan, believes that answering these questions is key. He is helping to develop an app called Priori which tries to identify any decline in a bipolar patient’s wellbeing by having them speak into their phone every day. The app listens for changes in their voice in an attempt to determine if they’re entering a dangerous hypomanic stage. McInnis compares Priori to the ‘idiot light’ on a car dashboard, which tells you when the doors are open or the handbrake is on. If a change is detected, a message can be sent to the patient, a doctor or a family member. Priori is still undergoing clinical trials but it is not, McInnis is quick to emphasise, intended for treatment. It is designed to identify who should be prioritised. No serious clinician, he says, thinks that apps will replace psychiatrists.

“No one knows how well these apps work yet; they are built faster than they can be tested”

Digital Resolution I return to Big White Wall. I type something more melodramatic than my previous anxiety post – I write that I am seriously depressed. Later, a reply comes from a stranger: “If you need to talk it out, I am here. We have to stick together.” Against what, I wonder? Against a health service that considers a website an adequate substitute for a psychotherapist? I’m beginning to suspect that using mental health apps now is a bit like internet dating. If you are functional and organised it can work; you will post regularly, build a community. If you are not – that is, if you are seriously ill – you might as well conﬁde your problems to a bus stop. Nevertheless, the growing number of apps suggests that they can oﬀer a mental bolster for the majority. Those without

HEAD TO HEAD How does digital therapy square up to traditional counselling? MH runs the numbers

DIGITAL

ANALOGUE

COST

£0-£100 £40-£100 DURATION Up to user’s discretion

Generally one hour per week

WAITING TIME In theory, none. Once the app has been downloaded, users are ‘seen’ immediately

NHS patients have the right to start treatment a maximum of 18 weeks after referral

EFFICACY

57% 42%

of online patients showed no sign of depression three months after treatment, according to the journal Affective Disorders

of conventional talking therapy patients showed no signs of depression after this time period, the same study concluded

RESOURCES

5000 50%

Big White Wall employs just one trained ‘Wall Guide’ for every 5000 users

Less than half of NHS teams have sufficient staff to provide 24-hour support

INVESTMENT

£6M £1BN

Big White Wall has received this much in funding over the last nine years

The government pledged £1bn to NHS mental health treatment before 2020

Algorithms & Blues

a life-threatening condition may find solace in their counsel, however insipid. If work stress is piling up or you feel you may be developing the first symptoms of mental unrest, then by all means having constant assistance as close as the phone in your pocket can provide reassurance. But despite this, I can’t help but feel that apps like Big White Wall and Talkspace don’t get to the heart of the issue. There is a growing minority of people developing acute mental health problems in this country, and the ability to access what is essentially Facebook for the doleful is a drop in the ocean. When 25% of men have been in contact with their GP in the week before taking their own lives, can receiving some lightweight advice from anonymous ‘friends’ really make a difference? It’s clear there is a need for a greater number of immediate and effective treatments – ones both fully funded and without OUR APPROACH TO MENTAL a substantial waiting HEALTH NEEDS A FULL list. But our choices SYSTEM UPGRADE should not boil down to an invidious lottery between an 18week wait to see someone on the NHS, extortionate private fees, or having to turn to social media for advice. With further development, many believe that apps could be a way of stopping the little things piling up. One in four of us will suffer from poor mental health in our lives and using an app as an early warning system may well be easier than admitting you have a problem out loud – let alone in a GP’s surgery. As such, apps may serve as a form of triage that gives people the courage and knowledge to act on ill feelings when they occur. There is never a single solution to a problem and to treat mental health apps as such would be a dangerous oversight. But if apps serve to raise awareness of mental health issues in general, if they arm men with the required knowledge to seek professional help, it would equally be unfair to dismiss them as entirely ineffective. As long as online treatments remain a stepping stone to better mental health rather than a curative – a prescription rather than a pill – the hope is that they will do more good than inadvertently caused harm. But for many men, nothing will prove as effective as sitting down with a confidante and simply admitting that you’re not feeling too clever. After all, that takes much more courage than downloading an app.

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MEN’S HEALTH 89

lour Power Our daily bread has seen its good name sliced up by half-baked, gluten-free, low-carb zealots in recent years. But use your loaf wisely and you’re safe to go against the grain with impunity

WORDS BY MARK BAILEY – PHOTOGRAPHY BY DAN MATTHEWS

MENSHEALTH S H.CO.UK H CO K

MENâ&#x20AC;&#x2122;S HEAALTH A 911

rread’s image g has been so badly burnt by #eatcleaners that simply ffeeding crumbs h ducks d k could ld see you to the h f animal cruelty. harangued for f all manner Held responsible for ffl ffrom of modern afflictions, ob d b h ’ obesity to diabetes, Mother’s d has h lost l Pride its llustre. Yes, ff might dominate TV Bake Off r b ’ a voyeur’s ’ ratings, but it’s m market out there: last year loaff s l d db ll sales dropped by 50 million h lh llunchers h as health-conscious r d doorstep d l renounced slices in f favour off salad and supergrains. dd b But d does b bread deserve to be b can cause toast? Sure, any carb weight gain iff over-indulged, b most wholemeal h l l lloaves but

92 MEN’S HEALTH

ccontain just j 5% sugar,, h a modest d a with averag ge of 90 calories pe er slicce. ( h (Bear in mind th hat a small s serving off the dietitia an’s f w favourite, the sw weet p potato, has 108 calories.)) n Even the salt con ntentt off our b dh bread has b been ccut by y 20% v ment as a result off gov vernm h e health initiative es. In fact, o h ngern owing to its hun ate busting fi fibre, m modera b d h rrs are bread-muncher m llikely k l to m more mainta ain l h overrrall ll diiet, ah healthier d according to a N Nation nall Diet d Nutrition S y. and Survey ““Bread d can ce e nl ertain nly pl a cruciall ro ol in your play ole n l well llb nutritional lbeing g,”” says l Street nu u d Harley utritio onist and hl l t Rhiannon weightloss specccialist b “ h k d Lambert. “The key is avoiding fi b the refined carb bs in cheaper fi brands, which ccontain artificial dd d undergo d h additives and a short f fermentation time that reduces n l y hl baked b k d nutrient quality y. Freshly f e for f longer, is bread, fermente ed p k d with h ene e b packed ergy-boosting B vitamins and d is much h easier tto digest. d h and d Source it right, you’ll enjoy slow l slow-release energy a and a host off micronutrients.” B f But before you start prepping a week’s worth off BLTs, keep iin mind d that h the h trick k is to m k good db d the h virtuoso make bread p f performer on your plate, not tthe ffull cast. Thankfully, f an a artisan loaff will stand a little iimaginative treatment. With h m minimall prior preparation – and our expert cheff advice – tthese five fi novel recipes will not o l sate your carb b cravings, only b l you b ld a b but h help build better, m ffi more efficient body. May you rrise to the h occasion.

MENSHEALTH.CO.UK S CO K

Flo Flour lou our ur Power Pow werr

011

Iff y you u’re u’ hunting h i g ffor afternoon f energy, gy, this hi rustic b bite ill reeecharge h g you – and d spare you ffood-truck d t k queues will THE SSHOOTER OO SSANDWICH CH BY KIRAN JEEETHWA, ADVENTURER AND STAR OF C4’S THE FEARLESS SS CHEF INGREDIENTS S SERVES S4 • IRISH SODA BREAD ROLLS, 4 • JAR OF PESTO M L • TURKEY LEG,, SMMALL • A RED PEPPERR • PARMA HAM, 10000G, S SLICED D E • MANCHEGO CHEEESE, 200G

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TRIPLE THE PPROTEIN O O A THREE-EEGG OF OMELETTE. AAND MUCH MORE IMPRESSSIVE S E

0 02

Have ou

e eed

Stay y fired up p for action n i y (or indeed, a lengthy commute) with a modern k on quintessentiall take outdoo s outdoorsman’s s fodder. odde d ll eaten by b Traditionally those hunting their h shooter h h supper, this has a nutritional range that k h hl willll keep you sharp, while forgoing the fanfare f of your local sandwich chain. The key, of course, is a well-aimed hit off carbohydrates. “Soda b e d iss easier e s e to break be k bread down do because bec use itt doesn’t does t i yeast, so it’s i contain a sensible se s b e choice c o ce when e h on time,” you’re short explains Lambert. Perfect f the man navigating for the (urban) wilderness..

0 To assemble, cut the 01 llids off the bread rolls,, tthen hollow out the with ccentres and spread p p pesto. Season the turkey lleg g and rub it with oil, then ro roast st iin an oven o e att 175°C 5C uuntil cooked (typically yp y iit should take about two parma hhours). Turkeyy and p hham provide you with a double shot of hungerg b busting protein, helping yyou retain laser focus w e food sou ces aree when sources few and between fe d far bet ee – oor a heavy workload is kkeeping g you confined to yyour desk all afternoon. f

02 While i the turkey cooks,, slice and deseed d h pepper, then h grill until the it is ‘campp fire’ charred. d up by b layering the h Load turkey, y ham, peppers p pp and h h hhollow. manchego in the The Spanish quesoo iss the p q t e h shot h here. h h hot “Manchego is high g in protein, plus vits A, D and E, all off which are fundamental to energy g b release,” says Lambert. 03 Finally, y replace p the i and cover bread ‘lid’ w with clingfilm. Place your sshooter in the fridge f overnight under a heavy pot, to compress iit iinto a portable package g ready ffor tomorrow’s foray. f

+35% 5%

OOZES WITH MORE MUSCLE-BULKING CLA THAN GROUND G O BEEFF

Slice hunger Sl h g with h this h spicy p y Soutth African f loaf l f a d load l d your y muscles l with ith the th ccarbs b they th y crave and LAMB BUNNY U CHOW C OW BY JAN BRAAI, CHEF C AND AUTHOR O OOF THE SOU SOUTH AFRICAN C BARBECUE CU BOOO OOK INGREDIENTS G S S SERVES S4 • AN ONION,, CHOPPEDD • OLIVE OIL,, 1TBSPP • CURRY POWDER,, PINCHH • CHILI POWDER, 1TSPP B GRASS-FED • BONELESS L LAMB, 500G, CUBEDD G , 3 CLOVES,, • GARLIC, CRUSHED S F GINGER, 1TSPP • FRESH • A TIN OF CHOPPED TOMATOES O O S O , 2, SLICEDD • CARROTS, • POTATOES, 2, CUBED O • A RYE LOAF O HANDFUL • CORIANDER,

M MENSHEALTH.CO.UK S CO K

Time i things i right i and your body y y will soak up p extra calories without making g a mess of your six-pack. p Bunnyy chow – a Sout South African c fast st food ood consistingg off a hollowed loaf filled with curryy – is carb-dense but low-fat, f raising g your levels of leptin, a hormone that regulates satiety, reports g the A American Journal of o Clinical C c Nutrition. ut t o . 01 Start by frying 0 i the onion o o for o fivee minutes, u es, then add the powdered spices to form a paste. p p Chuck C uc in the t e lamb. b Thee meat e t iss rich c in muscleusc erepairing protein, plus CLA – a fattyy acid known to reduce bodyy fat. f .

0 Next add 02 a the g garlic aand ging i g i curbs ger (which p post-trainning n joint pains), th h ttomatoes, carrot then the aand potattoes, t seasoning w ll Evenn the h spuds d play l well. a part: p “Exercise depletes p m l gllycogen b muscle by 60%, b but the veeg will restore yyour enerrrgy,” Lambert b ssays. y Covver v and simmer ffor 30 minutes, stirring. 03 Now N ffor y your bready y b R i very high i bowls. Rye is in fibre, reeeducing blood ik Cut it into sugar spiikes. q quarters, , then h scoop out r To serve, fill f the centrre. e h onee withh a generous g each h helping o curry. Finish of with coriaaander. Then g give a day a lift, f bru. your cheaat

MEN’S HEALTH 93

033 0

A man-sized d twist on the h trraditional d l Italian l antipasto p o p id ample l power for f your llegs g day d session i n provides SSARDINE BRUSCHETTA SC A BY MICHAEL C WIGNALL, G DOUBLE O MICHELIN-STARRED C S HEAD CHHEF AT GGIDLEIGH G PARK

THE BRUSCHETTAA • SOURDOUGH BREAD,, 4 LARGE SLICESS A BALSAMIC,, DRIZZLE • AGED C 160GG • CHICKPEAS, C TOMATOES, • CHERRY 6 SLICED 6, • SARDINES, 190GG

T Stallone off snacks, The tthis pumped-up p p p Italian classic is drenched in healthyy fats from olive oil tto power your training. g And chickpeas do more p to continue the Med ttheme, spooning g out an extra 32gg off protein. “Sardines S d es aree another ot e star st player, packed with vit D p y p and omega-3 g for weight g control,” says y Lambert. And sourdough g is better ffor your ggut than a six-pack of yoghurt: its wild g yyeast and lactobacillus reduce bloating, g while iimproving g absorption off tthe bread’s magnesium, g calcium and zinc. Oh, and iit also tastes pretty great. g .

0 Start 01 S with thee ttomato vinaigrette i i – heat half the oil in a p pan d h h over a medium heat, then add the shallot and garlic g f two minutes, followed f for by the cherryy tomatoes and puree ffor a ffurther two t o minutes. utes Mix in the t e d remaining ingredients, cook for 20 minutes,, t ff the then take the mix off heat. Once cooled, pass p th mixture through h h the a sieve s e e uuntil t eemulsified. u s ed

0 Now place your 02 bread on a baking b g tray, d drizzle with balsamic, oil sea ssaltt and aand d se d bake b e att 1160°C for f six to eight g minutes,, or until the bread m iis crunchy on the outside but soft so t in the t e centre. ce t e 03 To finish, 0 i i heat the chickpeas in a p pan for c p three minutes, then take the t e bread b e d out oof tthee ooven e and a dress with vinaigrette. Plate up P p with the cherryy tomatoes, chickpeas and sardines. s d es Devour e ou – and d give DOMS a sly sneer sneer.

x2 2

TWICE THE DIGESTIONBOOSTING POWER OF PROBIOTIC YOGHURT

SayAdiosT Winte Ails

Stop S py you u ur iimmune system y f th off the th from h heaadi adingg south b d r thi i t with ith a border th his winter w m ng Mexican h warm min hot-pot CO CORNBREAD & CHILLI C CASSEROLE C SS O B REMI FRIEDDMAN BY D N N, CCHEF AT GO GOUSTO S O INGREDIENTS G S S SERVES S2 THE CCHILLI G OIL, O 1TBSPP • VEGETABLE I D • A RED ONION, DIICED G ALLSPICCE, C 1TSP • GROUND N 300GG • TURKEY MINNCE, • RED WINE VINEGAR,, 2 S 2TBSP S , 2TBSP • TOMATO PASSTE, • SMOKEY CHIPOTLE PASTE, 2TB 2 BSP B O 350MLL • TURKEY STOOCK, • IRISH MATURE CHEDDAR, 40G 4

9 MEN’SS HEALTH 94

THE CORNBREAD O D S O G O • STONE-GROUND CORNMEAL,, 80G • BAKING FLOUR, PINCHH GG • AN EGG • BUTTERMILK,, 100ML • EXTRA-VIRGIN ORGANIC OLIVE OIL,, 2TBSP THE SALSA S SA • AN APPLEE • A CELERY STICK • OLIVE OIL, 2TBSPP

M S MENSHEALTH.CO.UK CO K

ILLUSTRATIONS: BEN MOUNSEY | ADDITIONAL PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS | FOOD STYLING: JACK SARGESON

INGREDIENTS I G S S SERVES S2 THE VINAIGRETTE G E • EXTRA VIRGIN O OLIVE OIL, 80ML • A SHALLOT, SLICED • A GARLIC CLOVE C VINE • CHERRY TOMATOES, 200G • TOMATO PUREE, ½TSP C O • CHARDONNAY VINEGAR, 40ML • FRESH BASIL, 8G • THYME, 5G • TARRAGON, 5GG • DILL, 5GG • SEA SALT, 3GG • WHITE PEPPERCORNS, 4 SEEDS, 2G • FENNEL SEEDS

Flo Flour lou our ur Power Pow werr

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This Spanish Thi p i h special p i l concentrates the h life-extending lif d g ight off the th M d diet t one cultured lt d comfort f t ffood d might Med dieet iinto MEATBALLSS IN ROMESCO O S O SSAUCE U B NIEVESS BARRAGAN BY G MOHACHO, O C O HEAD CHEF C OF O BARRAFINAA INGREDIENTSS S SERVES S2 THE ROMESCO O S O SAUCE S U E • A DRIED SPANISH CHILLII • DRIED CHORICEROS, 2 TOMATOES, 4 • TOMATOES G BBULBB • A GARLIC • ALMONDS, 80G A BREAD,, • WHOLEMEAAL 2CM THICKK SLICEE I 20ML • SHERRY VIINEGAR, THE MEATBALLSS T , 200G • MINCED STTEAK, • GROUND CCUMIN,, 1TSP • CAYENNE,, ½TSPP S O SSWEET • SMOKED SP PAPRIKA, ½TSP • WHITE PEPPPPER, ½TSP • A GARLIC CCLOVEE • PARSLEY, 1TSPP A PINCH • THYME LEAAVES, • AN EGG,, WWHISKED A • WHOLEMEAAL BREADCRUUUMBS, 45G N OIL,, 60MLL • ARBEQUINNA

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0 To prep 01 p p the sauce, ssoak the diabetesi b beating g chillies in warm w te for fo 20 0 minutes. utes water ““Thee cchillies es co contain t d vit C, b capsaicin and bothh of which improve insulin rregulation,” l b says Lambert. ““Even if you avoid sugar, th h you this is something nneed to keep p an eye y on.” 0 While 02 i that’s soaking, i heat thee oven he o e to o 180°C 80 C tthen e roast o st tthee to tomatoes toes for 20 fo 0 minutes. utes Add dd tthee g garlic ffor 15 minutes, then squeeze the cloves out. sq Finally Finally, add the almonds ((rich in cancer-fighting g g vit E E) for three more minutes. Now b blitz No t tthee lot ot with t tthee b bread and sherry vinegar.

03 As always, l choose h quality q y steak for your y meatballs. b ll Yes, red d meat may be getting g g the chop b by health professionals f concerned co ce ed about bout its ts carcinogenic potential, but it’s the processed b p vvariety you really ll need d tto worry about. To forgo g ssteakk is to miss out on iits zinc content, proven p tto protect brain health iinto old age. g Mix the iingredients by hand, then roll o into to bballss and d sshallow o ffry for f eight g minutes. Warm the sauce in a pan p and serve over your meatballs e tb s for o an all-round ou d b boost to your lifespan. f Pass the napkins, please.

5 54%

THE MED DIET CUTS CCHOLESTEROL BY 54% MORE O THAN STATINS S S

MORE FLU-FIGHTING M SELENIUM IN TURKEY T N A BAG OF SPINACHH THA

Hard training i i and a dark nights g can ca cause se your o r immune system to take i y an unplanned siesta. siesta Fortunately, y our casserole i bubbling is g with all you need. “Turkeyy is a lean protein, plus p p it has zinc to t support pp testosterone production,” Lambert says. s y Factor in the meat’s leafy f green-beating levels of o antioxidant t o d t selenium se e u and ‘gym flu’ f hasn’t got a leg g to stand on. Ándale! Á d e! 01 Heat 0 H the veg oil i in i an ovenproof skillet, then p add three-quarters off tthee oonion o and d some so e salt. s t Cook for f ffive minutes tthen add the allspice p and mince until browned. Put ut tthee leftover e to e onion o o in a bowl with salt and red wine vinegar w g and leave it tto p p pickle. Stir the pastes and d stock stoc into to the t e mince. ce Simmer ffor six minutes..

MENSHEALTH.CO.UK S CO K

02 Grains play p y their i p part iin your he lth boost, health b , too: cornbread packs the full spectrum off amino acids, along with iiron to prevent post-gym ffatigue. And, off course, carbohydrates. “Carbs b h d b k up roughly hl 76% make of cornmeal’s calories,, d immediate d providing muscle-building blocks,” l b ld bl k b h k the h says Lambert. Whisk cornmeal,, flour,, salt and b the h pepper. Combine egg, b buttermilk lk and d oill b l then h in a separate bowl, mix the h lot l together. h 03 Spread d the h batter b over and o e thee chilli c d bake b e f 15-20 minutes. at 200°C for Rustle up p the salsa byy d dicing g the h apple l and d celery and adding g to the p pickled onion. Sprinkle p tthee cchilli with t ccheddar edd ffor bonus calcium. Now Mex-out your y immunity. y.

MEN’S HEALTH 95

TRUE 4 The number of times Sir Chris has scaled Everest

THE EXPEDITION LEADER Chris Bonington – 82

Your age, like your PB, is but a number. Yet often it feels that as one increases, the other is condemned to fall. MH tracked down ﬁve veteran athletes for whom advancing years represent an age of opportunity

WORDS BY EDWIN SMITH - PHOTOGRAPHY BY DAVID CLERIHEW

TRUE

GRIT THE CROSSTRAINER Charles Eugster – 97

Accomplishments As one of the UK’s most iconic climbers, Bonington is best known for becoming the first man to climb Scotland’s wind-battered Old Man of Hoy sea stack in 1966 – a feat he repeated on his 80th birthday up yoga.” It’s an idiosyncratic approach to mobility, but then Bonington has never been one to overdo it off the mountain. In preparation for his Everest ascent in 1985, he bolstered his climbing with a daily brisk walk up the hill behind his home. “I didn’t start running until I was in my forties, and I’m not so good any more,” he says. “But when it comes to energy expenditure, athletes are racehorses, and climbers are steady plodders.” When pressed, Bonington attributes his good health to a clean diet: “I have a lot of fish and vegetables,” he says. “Breakfast is muesli, linseed, blueberries and yoghurt.” Bonington’s vertical limits are not to be scoffed at, either. “Your peak for high-altitude climbing is probably during your early forties,” he says. “Even into my sixties I had a good success rate. I think I’m a young 82 simply because I’ve kept up my climbing. It helps maintain mental acuity.” Like the mountains, there is a sense that Sir Chris will endure. “When you complete a climb the euphoria you feel is incredible. Hopefully I’ll be able to go on experiencing that for a long, long time.”

“Athletes are racehorses, and climbers are steady plodders”

98 MEN’S HEALTH

“I was reborn with a new body at the age of 87,” says Charles Eugster, who has jetted into London from his Zurich home, dressed in a black fedora and a blazer with a silk pocket square. He’s flanked by three young women with a camera, who are trailing him for a documentary. Three years away from receiving the Queen’s telegram, Eugster has become kind of a big deal. It was only aged 63 that the former dentist really became active. Nearing pensionable age, he decided to take up rowing for the first time since his school days, when he competed in the 1st VIII at London’s prestigious St Paul’s. Returning to the sport, something evidently clicked: 36 World Rowing Masters medals followed. “I had a genetic test and they found that I’m perfectly suited for explosive activity,” Eugster shrugs by way of explanation. But retirement – followed by the death of Eugster’s wife in his early eighties – proved a dramatic upheaval. With time on his hands, Eugster sought to slow his own aging by expanding his training. Vanity, he freely admits, also played a part in his quest to perfect his body. “I was rowing six days a week yet my body was deteriorating,” he says. “I looked in the mirror and saw a muffin top.” His answer was to join a bodybuilding gym and secure the services of a former Mr Universe as his trainer. “I lost 12kg in one year and learned to lift at an age when most people can barely stand,” says Eugster proudly. Eugster is living proof that the best way to maintain a body is to use it. Not for him

Accomplishments Holding degrees from four universities, Eugster has been a lifelong overachiever. After retiring, he turned his talents to rowing, running and lifting, and – aged 97 – is now aiming to become a fitness centurion

is the government-prescribed 30 minutes’ activity each day. “That kind of low-intensity aerobic exercise just doesn’t cut the mustard,” he says. “I believe building muscle helps with everything – even preventing mental disease. It’s obvious to me that older people should be training harder than the employed... Retirement is an absolute health catastrophe.” Eugster is adamant that the key to maintaining his abilities is a diet low in carbs and high in fats and protein. “I take a protein shake with leucine after my workouts,” he says. His ﬁtness regime is adapting still. Two years ago he started sprint training. He now holds the British records for 100m, 200m and long jump, as well as the 400m world record for his age category. In three years Eugster will be able to compete in the 100+ age group for the 100m sprint. The only problem is that the world record is faster than his current PB. “I still have plenty of time to train,” he smiles.

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“ I’m writing a book,” Sir Chris Bonington sighs. “What I should be doing is spending a few hours climbing each day. Instead I’m sitting at a desk, which is the worst thing for you.” If days at the keyboard are taking their toll on the British mountaineer, the signs are subtle; Sir Chris is in good nick, his eyes shining, sinewy arms straining as he demonstrates climbing techniques. And, at 82, he has the kind of poise many men half his age would envy. A former army mountaineering instructor with an SAS soldier for a father, adventure has always been on Bonington’s agenda. In 1958 he was a member of the party that made the first British ascent of the South West Pillar of the daunting Aiguille du Dru, part of the Mont Blanc massif. Today MH has coaxed Sir Chris away from the tamer environs of his Lake District home to a West London photography studio. But, were he unencumbered by press duties, he’d most likely be found halfway up a craggy rock face with one of a local group of climbers. “I tend to ring through the phone list and find someone I can persuade to come out,” he says. “Most days we’ll do a climb then have a pint.” Fifty years since he first made headlines by scaling the Old Man of Hoy, Bonington really shouldn’t be as agile as he is. “You’re supposed to stretch before a climb, but I don’t really,” he laughs. “That said, I do have a new hip now, so I’m thinking about taking

“I can lift at an age when most can barely stand”

,000 560 The number of YouTube hits on Eugster’s TED talk, “Why Bodybuilding At Age 93 Is A Great Idea”

MEN’S HEALTH 99

THE FREESTYLER Neil Mackinnon – 75

“If the 20-year-olds can do it, I want to do it”

With a 40-year wait before his first British Masters placing, it’s safe to say Neil Mackinnon has improved with age. Now, a mere 35 years later, he’s fighting to defend his 50m British freestyle record

How did you get into swimming? It was a hobby at first. When I was much younger I swam for my local club, then went on to swim for Cheshire county. I was always a good way off the internationals, and didn’t get that far until I decided to give the British Masters Championships a go, aged 40. Strangely, my time had not improved much since I was 20. Somehow it was my lucky day. How do you maintain such unvarying fitness? It’s down to consistency with my training. I’ve basically kept to the same routine all these years but just got better and better at doing it. I got my first British record at 60. At 65, I got a British record that was a 10th of a second faster than I did it at 40, which – because it’s virtually equivalent to what I did at 20 – means I’ve had no fall-off up to age 65. Now, at 75, I’m just two seconds

100 MEN’S HEALTH

0.004 How close, in seconds, Mackinnon is to being the world’s fastest 75+ slower than I was at 65. And, on backstroke, I did a lifetime best at 68. It’s weird, but it’s all through holding performance. What does a normal week’s training look like? I train four to ﬁve times. I do a 30-length warm-up then 10 x 50m butterﬂy sets. I throw in a few front crawl sprints, but usually I don’t do much over an hour. I also swear by bodyweight exercises: pullups, dips, press-ups. Having a new goal to work toward is vital; I either want a new PB on something or to win the next medal. You can never rest on your achievements. What else gives you an edge? There are a lot of YouTube videos you can learn from to keep pushing yourself. At the moment I’m trying to learn

the muscle-up. Diet-wise, I eat a lot of vegetables and not much meat, although I do use whey protein once a day. I also avoid processed foods. Miraculously, living this way has meant I have no joint problems and I’ve stayed at around the same weight – 10st 5lb – all my life. What advice do you have for younger swimmers? I tell them that sport has got to be a way of life, just like going to work. You shouldn’t think, “Oh, I’ll have a day oﬀ today.” It has to be automatic, and you’ve also got to enjoy doing it. And you should avoid stress like the plague. I never stand up when I can sit, and I never sit when I can lie.

Who impresses you in the sport at the moment? [Olympic gold medallist] Adam Peaty put a video online where he does this explosive, super-human press-up. I gave it a go the other day. I couldn’t do it, but I did do 59 press-ups in a minute. And I can still do a one-armed press-up, too. What’s the biggest diﬃculty you experience when it comes to training at 75? Recovery takes a lot longer because I don’t train easy. I never plod up and down the pool. I’m a sprinter so everything has to be high intensity. I even push the warm-up too hard. But I’ll never say, “I’m old now, I need to slow down.” Never. If the 20-year-olds can do it, I want to do it too.

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Accomplishments

TRUE

GRIT

THE MARATHON MAN Phillip Howells – 69

Accomplishments

“Your only limit is your self-belief”

794

The number of miles competitively run by Howells in 2016

Crowned ‘Britain’s most overactive pensioner’ Howells has 233 marathons and five completions of the 56-mile Comrades ultra under his belt. What’s more, he claims he’s far from the finish line...

How has your fitness developed over the years? I had a ‘road to Damascus’ moment after my wife died when I was 50. I was four stone overweight and knew I had to do something. I ran a five-hour 20-minute London Marathon two years later. The next year I cut that down to under four. Marathons are one thing, but South Africa’s Comrades ultramarathon is another entirely. What drives you? I knew I could run a marathon, but two and a bit marathons? I started thinking about it and it wouldn’t go away. It’s a very emotive race. I did the first one in 10 hours and seven minutes. A friend said, “Your only limit is your self-belief.” It’s become something of a mantra. Have you peaked yet? I’d say running a 35-mile ultra aged 61 while feeling mentally

and physically strong was my best performance. How does your training routine work? I feel fitter if I do more than just running, so I cycle and swim. I get on the crosstrainer for core and upper-body strength and I do free weights, too. In a week I’ll run 30 miles, swim two miles and cycle 40. It recharges me mentally as much as physically. Do you take much notice of advances in sports science? To an extent, but I believe the greatest performances in sport come from mental training. I know people with more talent than me, but often the people with the right attitude triumph. I also think having an understanding of nutrition makes for a better athlete. If something is more than 10% sugar, I won’t eat it. What’s changed the most? I have to go slower now. I was diagnosed with atrial fibrillation in 2012, which can cause stroke. My doctor told me I wouldn’t be able to run marathons any more, but I’m very bloody minded. As long as I take it fairly easy during the races I should be OK. Do you often suffer from racing injuries? No, but I have friends who get injured and take months off. If it’s achilles, groin or hamstring, you probably do need to rest up. But for most injuries it’s a case of active recovery. Dial down your ego, slow up a bit and you’ll be back to full speed in no time. What does the future hold? I’m hoping to complete 333 marathons. Then I’ll do park runs. I will always set targets, albeit within my limits. Being fit improves your quality of life. The key is to keep going. I’ll be doing it until I collapse.

MEN’S HEALTH 101

TRUE

GRIT THE POWERLIFTER Ted Brown – 86

You were a bodybuilder when you were younger. Why turn to powerlifting? I was in the army and worked in a woodwork factory so I’ve always been very physical. When I was 19 a friend saw me sunbathing and told me to try bodybuilding. I really enjoyed it, but my training gradually became stale. I met a former rugby player who offered to teach me powerlifting – the principles were the same, but there was much more room for progression. Six months later I won a county competition. How do you continue to set records into your eighties? You have to keep pushing. I used to run my own gym and had a motto on the wall, “Do what you can, while you can, because there will come a time when you can’t.” My wife wants me to pack it in, but what else am I going to do? Go fishing? I’d feel lost if I didn’t train. What does your training regime consist of? I put in three two and a half hour sessions a week: legs on Monday, chest on Wednesday, deadlift and back on Friday. I buddy up with a younger friend of mine. He’s 76. When was your peak? Aged 52. No doubt about it. I was squatting three times my bodyweight, bench-pressing double my bodyweight and deadlifting 205kg. Back then I read an article that said an American, Phil Nayer, was the world champion at the 60kg weight division and I thought, “He’s claiming these as world records, and I’m doing it in the gym!” So I went to America and took the lot from him. Is it exhausting to keep up this level of training? No. The only time I rest is when I take a week off after a competition. And even then

102 MEN’S HEALTH

Accomplishments After training as a bodybuilder in his youth, Brown strove to push harder and heavier as he hit middle age, taking up powerlifting in his forties. He holds 12 British Powerlifting records – and counting I’m itching to get back into it. Even if I go on holiday with my wife I have to find a gym. Do you follow fitness trends? I stick to the same methods I always have. My gym is real spit and sawdust. There are two classes of powerlifting now: ‘classic’ – just a belt and a leotard – and ‘equipped’ which uses squat suits, bench shirts, all that stuff. As far as I’m concerned it doesn’t count. How would you advise athletes looking to maintain their fitness into old age? Swimming is one of the best types of exercise, because it’s easy on the joints. And the rowing machine, as so many muscle groups get involved. Has age caused any setbacks? I had a triple bypass aged 69. I took three months off to recover, and then I suffered a stomach lesion. Doctors said it could have been the end. It’s the only time in my life when I wasn’t training. I honestly think the need to get back in the gym pulled me through. Powerlifting saved my life.

Brown’s Octogenarian PBs

85kg Squat 80kg Bench press 130kg Deadlift

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“Do what you can, while you can. There will come a time when you can’t”

MH EVENT

IT’S A WRAP WE CELEBRATE THE END OF ANOTHER YEAR FOR THE UK’S BIGGEST URBAN ADVENTURE RACE SERIES

en’s Health Survival of the Fittest 2016 was epic – thousands of you turned out to take on the 10km course in city-centre locations across London, Cardiff, Nottingham, Edinburgh and Manchester, and you were thoroughly beasted. Thanks to all Survivors and sponsors for making the 2016 season one to remember – see you all next year when we celebrate our 10th anniversary!

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MEN’S ME MEN’ N’’SS HHEEALTHH 10 N’ 10 7

PT / 01.2017

1 BIT OF KIT, 10 WAYS #15

THE EZ WA TO PACK O NEW MUSCLE

Some gym bros may sneer at the bendy bar, but used properly the EZ is a safe route to injury-free growth. Don’t expect its curves to make things easy, though. This curl-focused workout will push your body round the bend

01 CLOSE-GRIP CURL 3 SETS OF 10 REPS Grab the bar on the inner handles with a close, semi-supinated grip (palms up, angled at 45 degrees) to target the outer biceps (A). With a straight back, curl to your collar bones (B), pause, then lower.

02 WIDE-GRIP BAND CURL 3 SETS OF 10 REPS

ER OW

HO T

Switch to the outer handles using a wide grip to hit the inner biceps. For extra resistance to tax your forearms, attach a band to the ends of the bar and stand on it (A). (A) Curl up (B) (B), squeeze squeeze, repeat repeat.

MH 5KG 5 G TRII CU CURL BAR R

Th multi-grip This l g bar b eensures yyour muscles m meet their h match h k/ argos.co.uk/ menshealth

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108 MEN’S HEALTH

GET AHEAD OF THE CURVE

03 SKULLCRUSHER

04 CLOSE-GRIP PRESS

3 SETS OF 8 REPS

To isolate your triceps (and rest your bis) lie on a bench with arms up and the bar in a close grip (A). With your upper arms still, bend your elbows to lower the bar pau and return. behind your head (B), pause

Lie on a bench and hold the bar over your chest with a close grip (A). With elbows tucked in, drive the bar up until your arms are straight (B). It’s a triceps chhest workout workout. burn withh a bonus chest

Time to hammer those neglected delts at the top of your arms. Lie face-down on an incline bench and grab the bar with an overhand, shoulder-width grip (A). Raise it to pauuse then lower. t shoulder h ld level l l (B), (B) p

05 LYING DELTS RAISE

B B B A A

06 REVERSE WRIST CURL

07 SPIDER CURL

3 SETS OF 15 REPS

3 SETS OF 10 REPS

Skinny forearms aren’t a strong look. Hold the bar with an overhand grip and rest your wrists on your thighs (A). Raise and lower the bar (B), keeping your elbows he throughout and wrists at a similarr height throughout.

Earn gym kudos and hit your biceps and wrists with this clever twist. Rest on the incline bench with your arms hanging, holding the bar in a close underhand grip etu . (A). Curl up (B),), pause aandd return.

MUSCLES USED

SPEC

WORKOUT

08 REVERSE PREACHER CURL

09 UPRIGHT ROW

10 DRAG CURL

3 SETS OF 10 REPS

Resting on an incline bench again, hold the bar with a palms-down grip and hang your arms over the bench (A). Curl the bar upward (B), squeeze, then lower for sculpted biceps and pumped forearms.

Hold the bar with a shoulder-width grip (A) then pull it up to your chin, keeping elbows above wrists throughout (B). The EZ bar reduces the torque (rotation) on your y wrist to help e p yyou lift heavier.

To blast your bis one last time (plus the brachialis and brachioradialis) grab the bar with a palms-up grip (A) then drag it up from your hips to your chest (B). Your elbows should travel back as yyou lift.

MIN

RESULTS IN

14 DAYS LEVEL

MED

B B

A A

MENSHEALTH.CO.UK S CO UK

MEN’S HEALTH 109

MH EVENT

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PT / 01.2017

COOK FAST, EAT CLEAN 0-2MIN

10 14 12

6 8

2 8

• Microwavable rice, ⅓ cup • Precooked shrimp, 200g • Extra virgin olive oil, 1tbsp • Garlic, 2 cloves, crushed • Salt and pepper • Red pepper flakes, pinch • Cayenne pepper, 1tsp • Coriander, 1tsp • A lime, zest and juice • A bell pepper, diced • Shitake mushrooms, cup • Sherry vinegar, 1tbsp • Wholemeal burrito wrap

WORDS: MARK BAILEY | PHOTOGRAPHY: KAT PISIOLEK AT HEARST STUDIOS | FOOD STYLING: TAMARA VOS | FOR MORE FROM ROZE VISIT CHEFROZEMODELS.COM

8 0

YOU WILL NEED...

SSparking muscle growth needn’t r require hard labour in the kitchen. O spicy, protein-stuﬀed shrimp Our b burrito will refeed aching biceps w just eight minutes off eﬀortt with

596 SAT FAT 2.3G

G G S, WRAPPED UP

8MIN PROTEIN 47G

CALORIES

TIME TO MAKE

M O MICROWAVE MUSCLE US #199

Get started on this fast feast, created by chef and model Roze Traore, by microwaving the rice. Mix the shrimp in a bowl with oil, garlic, spice and lime, then add the veg.

2-4MIN When the rice is ready, add it to a bowl with a splash of vinegar. Place the wrap on a microwave-safe plate, coat with a layer of sauce (below) and add the rice and shrimp.

4-8MIN Wrap it tightly then blast your burrito in the microwave for 2min. Give it a minute to cool, then get stuck in for an easy way to restock your muscles with the macros they crave.

80%

SHRIMP PACKS THIS MUCH OF YOUR RDA OF VITAMIN D, CRUCIAL FOR TESTOSTERONE PRODUCTION

POWER SAUCE #17

STOP PAIN SPREADINGG Calm post-gym joint aches with a fragrant paste packed full of anti-inflammatory fats

MENSHEALTH.CO.UK

Blitz an avoc oc ocado, ⅓ cup of coconut milk milk, 1tsp cho chopped garlic, 1tsp onion powder and the zest and juice from ½ a lime in a blender until smooth

Add extra coconut milk if necessary then sprinkle with salt and pepper and fold in 2tsp of chopped coriander

JOINT-SOOTHING JOY Lay it on thick for a smoother recovery

MEN’S HEALTH 111

PT / 01.2017 0 20 T BIG WORKOUT THE

G O E

Leave queues at the bench to the New Year crowd. T blend of military moves and domestic upgrades This builds functional muscle in the (relative) comfort off your own domain. No crowds, no EDM – just sweatt

02A

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01B 01 01B 02B

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A D

With a deployment off military W f intelligence from ex-Marine aand d PT Sean Lerwill, ll this h h home k willll load l d up your biceps b workout aand triceps in 25 minutes. It has 3 sets off 10, 6 and 4 reps – with 0 seco ds rest est bet ee sets and d 10 seconds between 60 seco ds bet ee moves o es – seconds between tto overload l d muscles l and d trigger gg hypertrophy. Aim ffor ffailure, sso raise the h rep count as your sstrength h increases. At h home, b d can h nobody hear you scream. 1 1

01 CHAIR DIPP

2 DIAMOND PRESS-UP

3 SETS S S OF O 10/6/4 0 6 REPSS

3 SSETSS OOF 10/6/4 0 6 REPSS

T Take a seat, sir; just don’t sit on behind iit. Withh the h chair h b h d you, ggrip the front two corners of the seat, then walk fforward until your d your y torso, arms are verticall and hips and ffeet fform a line (A). A) L Lower your body to a count off three until your y forearms and upp p p d l upper arms are perpendicular (B). Keep (B) p yyour chin up p and elbows lb narrow to zone in on your triceps. Thrust h up and d repeat.

T Turn your triceps into objects off d d d press-ups: desire withh diamond a standard jjust adopt d d d press-up position but place your p p y arms and fform a ccloser together g d diamond d shape h withh your hhands d aand d thumbs h b (A) (A). Lower your ch h count (B) chest to a three (B). Don’t fflare your elbows – it will recruit yyour delts d l and d chest h and d reduce d tthe triceps p pump p p yyou crave. Power back P b k up andd go g again. g . MENSHEALTH.CO.UK S CO UK

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No dumbbells to hand? Pick up N ttwoo 4-litre t e milk ccartons to s filled ed w with water – a training hack used b by Marines on tour. With your eelbows close l to yyour sides d and d nnever further forward than your w waist, lift each carton alternatelyy (A&B) with a neutral ggrip (palms ffacing g each other). Aim for an eexplosive lift and a five-second eeccentric (lowering) phase to m maximise muscle l tension.

T fool your biceps into working To g hharder, follow upp with inverted rows: they’re a famous backbuilder but also slyly batter the b biceps, p pl plus the h bbrachioradialis. h d l L Liee under u de a table t b e and d hold o d tthee eedge g in an underhand g grip (A). (A) P g Pull your chest up to it, keeping yyour back straight g (B). B) If it’s too hhard, bend your y knees – so your y feet stayy flat on the floor – until yyour strength g improves.. MEN’SS HEALTH 113 1 3

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Slide the table against g a wall and p prepare p to torch yyour triceps. p Grip the edge with both hands and walk backward until you are aat 45 degrees, with ankles, hips and shoulders in a line (A) (A). Put yyour weight g through g your palms and bend at the elbows until your upp upper arms and forearms are at 90 de degrees and youur head is nnear the table (B (B). Drivve up by sstraightening your arm ms.

Hit the deck and assume a plank p position (A). A) Your bodyweight g s should be through your toes and f forearms and your back straight. P Push your palms into the ground a extend yyour elbows to raise and y bodyy (B). your B) Keep p your y elbows t g this is a triceps-isolating tight: g b body-up, not a chest-sculpting m movement. Aim for an explosive o one-count drive up and a more c controlled three-count down. MENSHEALTH.CO.UK S CO UUK

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EXPERT Sean S Lerwillll EXPERIENCE CE As an ex-Royal

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Marines M Commando Officer and PT,, Lerwill knows k o s how o to secu securee maximum m muscle ggain with w minimal equipment. q p SEE @seanlerwill / seanlerwill.com s

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J Jump up ffor a classic bicepsbooster. b Using g a ddoor-mounted d chin-up ch b bar ((MH Door Trainer £24.99 £ argos.co.uk), k) adopt d an underhand d h d grip just narrower than th shoulder shoulde width dth to recruit ec u t your y bbiceps p (A). (A) Hold ld your llegs at a no more than h a 10-degree d g angle a gl to stop your b body d swaying g and a d pullll your torso up to the h bar b (B). (B) Lower over five f seconds to really r ll overload l d your arms..

Finish on the floor by adopting g a press-up p p position p with a wider than shoulder-width grip, and spreading your ffingers (A). A) Your pecs b bear the h b brunt hhere bbut this h also l p pumps p up p your y triceps p and d d l d and deltoids d recruits yyour wrist d fo e usc es fo and forearm muscles for an armful f off gains. Explode up until l (B) your arms are almost verticall (B), then t e lower o e over o e a count cou t of ffive. e Now hit h your own showers. h

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TRADE SECRETS

WHAT’S THE SECRET TO STRONGER ARMS?

Building sleeve-straining guns isn’t about repping endless curls. With our intelligent training hacks, plus a few bolt-on t o ccheats, ea you can take the fast track to a new se set of bis and tris

…GET G A HANG IN THERE

HOLD YOUR OW WN

Forearms are often neglected but people tend to see them before they clock your bis and tris. Hang from a pull-up bar to failure. Simple isometric holds can be highly effective, as any pro gymnast will attest.

Before you even thhink about bulking out your y biceps, first you neeed to work on your grrip. If your grip fails beffore your strength, you won’t w be able to lift big enoough to trigger hypertrop phy. Give yourself a boosst by adding weighted d carries to your routin ne..

EXPERT Jack Lovett EXPERIENCE As a two-time British Natural Strongman champion and the founder of Spartan Performance gym, Lovett knows how to get results for his clients. Now you’re one of them.

WORDS: MARK BAILEY | ILLUSTRATIONS: ALCONIC

CONTACT spartanperformance.co.uk

To create the illusion of bigger arms, add band pull-aparts to your regimen. Hold a light resistance band at shoulder height and pull. It encourages scapula retraction, forcing your shoulders back to straighten out your posture, which helps load up your guns.

THICK AND FAST Amp up your barbell work with a set of Fat Gripz (£27 fatgripz.co.uk), which increase the size of the bar to about the width of a Coke can. Holding a broader bar recruits more muscles in your wrists, forearms, biceps and triceps, for quick results with no need to switch up your routine.

GRIP ON MECHANICAL ENGINEERING A mechanical drop set – going from the hardest to the easiest version of a move without reducing the weight – is a guaranteed shot in the arm. Start with a steep preacher curl (stand and lean over the pad). Lift to failure, then switch to a sitting 45-degree preacher curl. Finish with standing barbell curls to failure. You’ll eke out bonus reps for extra strength.

FEEL THE FORCE Sit at your desk, lift your arm overhead and clench your biceps. Make a note of the tension and shaking. It’s easy to perform the movement of an exercise without recognising the feeling of an exercise. But only by understanding that sensation can you maintain the muscular tension that sparks growth. Next time you curl, chase that feeling with every lift.

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JOIN THE BAND

FRIDAY NIGHT SPECIAL

For a pre-party pump, try strength coach Christian Thibaudeau’s ‘multi-hold’ set. Lying on a bench, perform skull crushers, then hold for 20sec when your forearms and upper arms are at 90 degrees. Do 8-10 reps, then hold for 15sec. Do 6-8 reps with a 10sec hold, then finish with a set to failure. The rush of blood to your muscles will fill your sleeves for hours.

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FIRST GEAR #17

NAIL YOUR PROGRESS

If a growth plateau is getting you down, employ this toolkit to help lift you out of a training rut and give your goals a shot in the arm BATTLE ARMOUR Size is built on a foundation of strength, and adding resistance with a weighted vest is a surefire way to supercharge your press-ups, dips and planks. This MH 10kg option sits nicely over your favourite gym top. Men’s Health Weighted Vest £55 argos.co.uk

What thhe dip does for your triceps, the pull-up does for fo your bis. To ll lle level up, strengthen really your finnger grip to l mber status. pro-clim To target your biceps more uuse more, se a close grip.. IronMin nd n Eagle g Loopss £34 £3 34 amazon.co am mazon.co k mazon.co.uk

ROCK SOLID If you want arms like Dwayne Johnson’s, you’ll also need his focus. These Beats ats Solo3 headphones will phaase out utt the pain of heavy liftting ing, ng if not the 4am wake-up ll. e-up p call. Beats Solo3 Wi Wirelessss On-Ear He d h s Headphones £250 0 apple.com app m

1 MEN’S HEALTH 118

BODYWEIGHT BOSS

RECOVER STRONG

With triceps making up 75% of your arm, the real potential for size is round the back. The dip is a sleeve-busting bodyweight move to add inches to your arms, while a good weight belt will keep you progressing indefinitely. Spud Inc Dip Belt £45 bodybuilding.com

Your hard work will count for nothing if you aren’t giving your arms the R&R they need. Applying pressure with a massage ball encourages oxygen flow to the muscles, improving your range of motion in the next session. Trigger Point MBX Massage Ball £20 amazon.co.uk

M S MENSHEALTH.CO.UK CO K

GUTTERWORDS: MICHAEL JENNINGS | PHOTOGRAPHY: LOUISA PARRY | NAILS PROVIDED BY TIMCO.CO.UK AND WILKO.COM

PULL--UP POWER

ADD ON INCHES

WIN THE BATTLE Not only will battle ropes torch your upper body, they’re a great way to get cardio in without running. Bulldog makes ropes of different lengths and weights. Add squats and lunges for a full-body workout. No pain, no gains. Battle Ropes £135 bulldoggear.eu

LET IT GRIPP Turn your queest for better g strengthh into a Ninja grip W r workout. These Warrior work ‘ b ll aattachments ‘cannonball’ bar hang from a pull-up p o even kettleebells for or g g bolt-on a challenging t your farme f er’s walk. to p Grip p Balls £35 Pull-up B w fitness.co.uk wolverson-fi

BACK TO BASSICSS Sure, the versaatilityy of dumbbells alloows you to target differen nt fibres in your biceps and nd triceps. But, more impoortantly, y this chrome pair will l k the h ill look business in your living room. 2x Body Power 15kg Ergo Chrome Dumbbells £91 fitness-superstore.co.uk

MENSHEALTH.CO CO.UKK

ON-THE-GO GAINS Hang this cruncher off the top of a door frame for triceps extensions, or under the bottom for hammer curls. There are seven levels of resistance to push yourself through. Home workouts just got harder. Everlast Men’s Triceps Crunch £10 amazon.co.uk

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CHALLENGE MH

011

SHOW-OFF MOVE #04

FACE UP TO THE COMPETITION

Endless repping may impress the gym newbies, but for serious armss growth WEIGHTED CHIN-UPS aree a peerless less biceps builder builder. For real weightts room kudos, k d take k our testt

Over To You Got the hang of it? See how heavy you can go for one perfect rep and share your video for a chance to win a supplements stack @MensHealthUK

01 WEIGHT G UPP A dip d belt b l withh a weight g plate on it is ideal;; if not,, y can simply you py d l a ddumbbel dangle bb ll between yyour ffeett. G the bar using Grab g a underhand d h d ggrip p an narrower than shoulde dth shoulder-width a lift and f yyour ffeet o the off t e floor. oo MENSHEALTH.CO.UK

02 ON THE RISE Breathe out as you raise your chest to the bar. Keep your torso straight and elbows narrow to maximise biceps effort and reduce the role of your back muscles. At the top, squeeze your biceps hard for one second.

03 GOING DOWN Lower, breathing in. Avoid swinging; it activates your abs and reduces biceps effort. Don’t lock your arms at the bottom either, as it stresses your elbows. The only aches you should feel are in your newly pumped bis.

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MUSIC STORAGE

TRUE FOCUS

Simply pair your TomTom Spark 3 with any Bluetooth headphones and you can play up to 500 songs from your wrist. Set up playlists on your watch and switch between them seamlessly during your workout.

MAKE LIKE BARRY’S BOOTCAMP INSTRUCTOR CONNOR MINNEY AND USE THE TOMTOM SPARK 3 TO TAKE YOUR TRAINING TO THE NEXT LEVEL

ome days, we could all use a little push. No matter how dedicated you are to your fitness regime, there are times when your willpower evaporates, your legs buckle and the temptation to cut short your exercise session feels nothing shy of overwhelming. It’s times like this that the TomTom Spark 3 comes into its own. Thanks to its heart rate monitor and peerless multi-sport tracking functionality, you can see at a glance, no matter what form your exercise takes, the health dividends your hard work is earning. “When I’m halfway through a really intense workout in the gym and my body is screaming at me to stop, the instant data feedback the Spark 3 provides is invaluable,” says Barry’s Bootcamp instructor Connor Minney. “Being able to see exactly how many calories you’ve burnt, alongside your precise heart rate and heart rate zone, is a huge motivational boost when training – not to mention a crucial tool in helping me perfect my daily workouts.” Whether your aim is to improve fitness, lose weight or build muscle, the TomTom Spark 3 constantly provides the information you need to optimise your training sessions, ensuring you reach your goals faster. And with the ability to listen to up to 500 songs wirelessly through bluetooth headphones, it’s got your musical motivational requirements covered, too.

HEART RATE MONITOR Sleep, stress and hydration all play a huge part in how hard you’re able to train from day to day. When you know your heart rate, maximising every training session, without fear of burning out, becomes a lot simpler.

MH PROMOTION

“THE INSTANT DATA FEEDBACK THE SPARK 3 PROVIDES IS INVALUABLE”

MULTIPLE SPORTS MODES Monitor your stroke rate in the pool, your step count on the treadmill and your pace on the bike. The Spark 3 tracks key information across multiple sports to ensure it’s easy to optimise your performance, no matter what form your exercise takes.

ROUTE EXPLORATION You need never run the same route twice again. The Spark 3’s route exploration tech ensures you can always find your way back to your starting point. You can also upload popular routes to follow whether you’re walking, running or cycling.

GET GOING The TomTom Spark 3 is the personal trainer for personal trainers, providing everything the fitness elite needs to get more from every workout. Head to tomtom.com/fitness to pick one up from £119.99 and arm yourself with the tech you need to get fitter, faster.

EDITED BY ERIC DOWN & MATT HAMBLY

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PHOTOGRAPHY: NEIL GAVIN | STYLING: ERIC DOWN | MODEL: CHRIS KNIGHTLEY AT ESTABLISHED | GILET £300 CP COMPANY, SWEATER £60 UNIQLO, HAT £165 DSQUARED2, GLASSES £239 GIVENCHY BY RICCARDO TISCI

SKI SPECIAL

Feel The Benefit

While the onset of winter rarely does much for the spirits, a judiciously timed Alpine excursion can freeze SAD in its tracks. But if you plan on digging out last year’s thermals, think again: for this month’s Ski Special, we’ve picked the season’s best in snow-friendly style so you can navigate the black run with elan

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EAST

For all but the most committed powder hounds, winter holidays come down to more than the quantity of a resort’s runs. So whether you’rre into the white life or nightliife, it’ss timme to go off-ppistte

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GILET £300 CP COMPANY SWEATER £60 UNIQLO TROUSERS £880 FENDI HAT £165 DSQUARED2 GLASSES £239 GIVENCHY BY RICCARDO TISCI BOOTS MODEL’S OWN

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Weekend W k wizardry WHY GO? There was a time when the ski season in Tignes ran 365 days a year, but in an effort to preserve the glacial snow that this French resort accumulates, they close it over summer. Still, you can be sure of reliable coverage in what is essentially a purposebuilt skiers’ paradise, with over 300km of pistes on varied terrain and close to 80 ski lifts to take you around. It’s also conveniently just a two-hour flight from the UK to its nearest airport in Chambéry, meaning you could make it to your Friday morning meeting, then hit the slopes that same evening. INSIDER INFO For a relatively

calm introduction to the Tignes slopes, try the Lognan route, accessed via the Merles chairlift. Long enough to stretch your legs but not quite Bond-movie taxing, it’s a hassle-free way of getting acclimatised before venturing out to the resort’s advanced runs, including a red that drops nearly 1.5km. Snow joke.

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St Starry skies and northern lights WHH Y GO GO? Unlike its more

glamorous cousins Banff and Whistler down the road (well, 180 miles away – close by Canadian standards), Jasper wasn’t a purpose-built resort, but an important railway town on the transcontinental fur

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trade route. As such, the ski and snowboard action takes place on the 86 varied runs up at Marmot Basin, a 25-minute drive from town. Winter is the off-season here, as the majority of tourists tend to use Jasper as a base for picturesque summertime excursions into the national park that surrounds the resort. The result is uncrowded,

bordering on empty, slopes and not a lift queue in sight. INSI SIDE D E R IN N FO Smack in the

middle of the largest dark sky preserve in the world with no light pollution to speak of, on a clear night you can watch the northern lights dancing overhead as you walk off your elk meatloaf dinner from the Jasper Brewing Company.

JACKET £760 AND TROUSERS £280 BOTH ARC’TERYX BURGUNDY JACKET £265 49 WINTERS HAT £165 DSQUARED2 GOGGLES £185 DRAGON ALLIANCE GLOVES £285 MONCLER GRENOBLE BOOTS MODEL’S OWN BINDINGS £225 AND BOARD £440 JONES

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SNOW REPORT

ORT: B RES

BE EST FOR FO

Craft beer aficionados

O N,

WHYY GO WH GO?? If the city of Portland in America’s Pacific Northwest is the spiritual home of global hipsterdom, then Bend is Portland-in-moonboots. Surely the only winter-sports town to have more yoga studios than it does ski shops, Bend is no quaint Euro resort rip-off, but a lively town full of achingly cool Oregonites. Known reverentially as Beervana, Bend also happens to be a mecca for craft beer lovers (obvs), with 10 microbreweries within walking distance of each other. For craft brew aficionados, the Black Butte Porter from the Deschutes Brewery is worth the price of the plane ticket alone. IN N SIDER INFO Easy on the ale,

sunshine. You won’t want to miss out on riding the 9000ft stratovolcano at Bachelor, skiable on all sides, including the summit crater itself. There’s more than enough to keep beginners busy, but this is a paradise for experienced skiers, with 60% of the runs rated black or double black.

U SA

JACKET JACK ET £220 HELLY HANSEN CAR IGAN CARD GAN £175 WOOLRICH HENLEY £65 HENL SCHIESSER TROUSERS TROU SERS £100 AND GLOVES GLOV ES £50 O’NEILL GLAS A SES STYLIST’S OWN BIND N INGS G £235 AND BOAR OARD £400 OA BOTH JONES

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BESST FOR OR H OK

Going all night long WHH Y GOO ? Ski holidays can

be a headache if you’re not a morning person – quite literally if last night’s aprèsski is still weighing heavily on your cranium. But there’s not a lot you can do when your schedule depends on daylight. Ever the innovators, the Japanese owners of the four resorts on Mount Niseko Annupuri (all skiable with one lift pass) came up with a bright solution. Stadiastrength floodlights mean you can ski over 2500 vertical feet under the warm glow of artificial light. Tearing up the illuminated woodland while fresh snow drops around you has a magical, Stranger Things-esque quality to it. INSIDER IN IN N FO F O At the end of

your ski, relax in an onsen – a traditional Japanese hot spring – or hit the saké. Either way, treat yourself to a guilt-free lie in and get back on the slopes in the afternoon.

JACKET £1050 EMPORIO ARMANI HOODIE £125 PORSCHE DESIGN SPORT BY ADIDAS ROLLNECK £465 DSQUARED2 SKI COLLECTION GOGGLES £185 DRAGON ALLIANCE WATCH £4195 BREMONT

D O,

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Summer S cravings

L D, N E W ZE A

WHY GOO ? Admittedly, a 24-hour WH

journey is a long slog for a week’s skiing. But once the summer sun has melted the last of the snow on the Northern Hemisphere’s peaks, you’ve only got two other options: the indoor slopes

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BE EST S FORR

KA NA

SORT: WA RE L S O U T H IS

THE TEAM STAYED AT THE DRAGON LODGE, RUE DES ALMES, TIGNES LE LAC, 73320, FRANCE | DRAGONLODGE.COM | @DRAGONLODGE

SNOW REPORT

of the Milton Keynes Snozone or the expansive terrain of the Southern Alps. Backpackers will be aware of Wanaka’s rep as New Zealand’s centre of adventure sports, but visitors often overlook its three ski areas, all within 40-odd minutes’ drive from town. INSI IN SIDE SI D R IN DE INFO FO Beginners should

head for Cardrona Alpine

Resort to the south, which has the best ski school on the South Island and good chalet options on the mountain. More advanced skiers will probably prefer to run ragged on the wide-open landscape above the tree line at Treble Cone. Either way, with a ski season that runs from June to October, you can get your snowy fix all summer long.

JACKET £835 AND TROUSERS £585 PEAK PERFORMANCE HOODIE £220 STONE ISLAND HAT £165 DSQUARED2 GOGGLES £245 OAKLEY GLOVES £285 MONCLER GRENOBLE BOOTS MODELS OWN BINDINGS £225 AND BOARD £440 BOTH JONES

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Après-ski sundowners

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place to watch the setting sun smoulder over the rugged Austrian Alps, casting a fiery vermilion glow across the tree-lined slopes, than in one of Hochkönig’s Sundowner ski huts. After a long day exploring some of the 120km of skiable terrain, head to any of the resort’s mountaintop huts for finger food, cocktails and the unbeatable view. INSIDER INFO The huts open

as early as 2pm, but pacing yourself is wise, since you’ll have to strap on a head torch to ski into town for a recovery meal of roast pork, dumplings and sauerkraut (or a meat-free option at the world’s foremost vegan-friendly resort). It’s a health and safety nightmare, we’ll grant you that, but sundowner culture makes the hidden gem of Hochkönig much more enjoyable than its better-known neighbours to the west, Innsbruck, Mayrhofen and Kitzbühel.

J JAC JACK E £320 TIMBERLAND ET JUU EERR £595 GIEVES & HAWKES JUM JUMP R L NECK ROLL NEC £465 DSQUARED2 SKI COLLECTION TROU ROUSERS SERSS £310 MONCLER GRENOBLE B A G £10 KARRIMOR BAG BA BOOTSS £340 DC SHOES BOOT

STOCKLISTS: 49 WINTERS MATCHES.COM, ARC’TERYX ARCTERYX.COM, BELSTAFF BELSTAFF.CO.UK, BREMONT BREMONT.COM, BURTON BURTON.COM, CP COMPANY CPCOMPANY.CO.UK, DC SHOES ABSOLUTE-SNOW.CO.UK, DRAGON ALLIANCE SNOWBOARD-ASYLUM.COM, DSQUARED2 DSQUARED2.COM, DSQUARED2 SKI COLLECTION DSQUARED2.COM, EMPORIO ARMANI ARMANI.COM, FENDI FENDI.COM, GIEVES & HAWKES GIEVESANDHAWKES.COM, GIVENCHY BY RICCARDO TISCI GIVENCHY.COM, HELLY HANSEN SHOP.HELLYHANSEN.COM

WHY GO? There is no better

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RESO

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JONES SNOWBOARD-ASYLUM.COM, KARRIMOR KARRIMOR.COM, MONCLER GRENOBLE MONCLER.COM, NIXON NIXON.COM, O’NEILL ONEILL.COM, OAKLEY OAKLEY.COM, PEAK PERFORMANCE PEAKPERFORMANCE.COM, PICTURE ORGANIC CLOTHING SNOWLEADER.CO.UK, PORSCHE DESIGN SPORT BY ADIDAS ADIDAS.CO.UK, SCHIESSER MRPORTER.COM, STONE ISLAND STONEISLAND.CO.UK, TIMBERLAND TIMBERLAND.CO.UK | UNIQLO U UNIQLO.COM | VANS VANS.CO.UK | VILEBREQUIN VILEBREQUIN.COM, WOOLRICH WOOLRICH.EU

: BAQUEI RT

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F d fit Food for a king

ES,

S PA I N

WHY GO? Even experienced skiers scoff at the idea of a winter sports holiday to sunny Spain, home of sangriaglugging Brits abroad with lobster-toned complexions. And yet on the corrugated

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SNOW REPORT

Pyrenees border between France and Spain lies one of the best ski areas not only in Europe, but the world. On its 150km of well-groomed white slopes, you’re unlikely to come across many other Brits, but you might bump into Spanish royalty. INSIDER INFO The snow is

superb, but the après-ski,

with its suitably Spanish flavour, is even better. Head to Tauèrna Urtau for tapas including ibérico ham, sliced manchego and tempura artichoke, before treating yourself to dinner at Cap del Port, a converted castle with views over the Aran valley and an equally spectacular mountain-style paella with duck and local mushrooms.

PARK PA RKAA £1195 BELSTAFF HOODD IE £210 PORSCHE DESIGN SPORT BY ADIDAS JUMP UMPER ERR £170 VILEBREQUIN TROUSERS TROU SERS £260 BURTON GLAS LA SES LAS S ESS £189 GIVENCHY BY RICCARDO TISCI WATCHH £339 NIXON WAT WATC HELM ET HEL E £108 PICTURE ORGANIC CLOTHING GLOVES £285 MONCLER GRENOBLE BOOTS £190 VANS

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CARABINER £7 CAMP AT GOOUTDOORS.COM, ICE AXE £72 BLACK DIAMOND AT GOOUTDOORS.COM, ALPINA AT JOHNLEWIS.COM, TISSOT TISSOTWATCHES.COM, TUDOR TUDORWATCH.COM

T High WRIST ASSESSMENT

Time If you’re more about the ski than the après, it pays to strap up your wrist as carefully as your boots PHOT TAL SILVERMAN STYLING BY ST ERIC DOWN ER

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he winter working hours of a Swiss watchmaker – typically 7am to 4pm – might seem strange to some. But then perhaps that’s because your idea of an Alpine horologist – the cloistered boffin cliché, dressed in a lab coat and wearing pince-nez – is somewhat outmoded. In fact, the hours many work are testament to a passion for snow such that they’d gladly suffer early mornings in order to enjoy the last of the daylight in the great outdoors. Imagine for a moment that you worked in the Jura Mountains rather than, say, on the Archway gyratory, and it’s not such a difficult trade-off to fathom. When it comes to altitude, watchmakers traditionally prefer aeronautical heights

and oceanic depths. But winter pursuits are so much ingrained in the Swiss lifestyle, it’s a given that any sports watch from this country will be suited to surviving what the slopes can throw at you. Of course, some take this connection to new extremes. Tissot, for instance, sponsors Europe’s highest-altitude railway, the Jungfrau, which tops out at 3454m. And the watch that commemorates this engineering feat, the T-Touch II Jungfraubahn (£625) 01 , is a feat in itself, kitted out with a touchscreen dial, weather forecast and compass. Should a penchant for powder take you a little too far oﬀ the beaten track, this powerful tool can help you return in one piece.

ALEX DOAK Our resident horologist Doak will ensure your next purchase elevates your slope-side attire to peak freshness

As the name suggests, Alpina, the high-end yet accessible sports brand based in Geneva, also enjoys a particular affinity for the mountains. The steely cool of its new Alpiner Chronograph 4 Automatic Chronograph (£2820) 02 – official watch to 2016’s Sport Chek Canadian ski championships – makes it the ideal choice for the more refined winter aesthete. For a similar price, there’s also Tudor’s no-nonsense North Flag (£2430) 03 , a watch inspired by the intrepid members of the 1952 British North Greenland Expedition, all of whom wore Tudor Oyster Princes. It may not have the chronograph function of the Alpina watch, but you do get Tudor’s first in-housemanufactured movement. Ice cool and red hot.

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01 02

SNOW GEAR

The MH Style Boot Room

Hit the hills with our edit of winter’s best ski gear. We can’t guarantee you’ll look like a pro doing a snow-plough, but at least you’ll turn a few après-ski heads PHOTOGRAPHY O OG BY HEARST S STUDIOS S U OS O S BY LOUEE OU SS SON WORDS DESSENT-JACKSON

STYLE - 01/17

0 04

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M MENSHEALTH.CO.UK E SSHE ENS EN SHHHEEAL ALTH THH.C .CCOO..UK UK

01/ ICE CREAM

02/ MODERN REBOOT

03/ WEATHER WATCH

04/ EASY RIDER

Nothing screams newbie louder than chapped lips. This altitude-ready SPF 50 sunblock and lip salve will save you from sneery ‘all the gear, no idea’ jibes. Lifesystems Mountain Sun Cream Stick £7.50 basecampgear.co.uk

Rental shop ski boots can cramp anyone’s style. Memory-fit tech means this boot’s interior moulds to your foot, while the lightweight shell delivers stability and power transmission. Atomic Hawx Ultra 130 £370 snow traxstore.co.uk

Knowing which way to turn off-piste is a must. The Ambit3 has five-second GPS accuracy, as well as weather and activity tracking functions. Call it your portable mountain guide. Suunto Ambit3 Peak GPS Multisport £234 outdoorgb.com

Rossignol revamped its all-mountain skis with a new core construction and reduced ‘nose flap’ at speed. So whether you’re cruising resort runs or navigating deep powder, you’ll feel in full control. Rossignol Soul 7 HD £485 freeze proshop.com

05/ CRASH CAM

06/ BREEZE BLOCK

07/ NO SWEAT

08/ 50 SHADES

09/ BACK TO BASICS

There’s little point catching air if you can’t post your exploits online. This Giro helmet has an integrated GoPro mount, so you can work on your stunt choreography safely. Giro Range Helmet £220 surfdome.com

Forget sacrificing practicality for ease of movement – this coat’s Gore-Tex shell will keep you toasty while still remaining lightweight. Patagonia Untracked Jacket £420 facewest.co.uk

A base layer that handles the slopes and keeps you stylish for après-ski. This UA offering comes with four-way stretch fabric to keep you flowing free. Under Armour Baselayer £45 surfdome.com

First time on the slopes? Worry about your technique, not dodging kids. These goggles ensure clear vision in all conditions with multiple lenses. Adidas Eyewear Progressor Pro Pack £155 rxsport.co.uk

This low-profile protection won’t compromise your manoeuvrability or comfort, and it could save you a fortune on unsought hospital bills. Demon Shield Spine Guard £40 absolute-snow.co.uk

PRO TIP “Get new boots fitted by a pro,” says Snowberg’s Bart Wisniewski. “Then test them in cold conditions for 30 minutes.”

MEN’S HEALTH 137

EDITED BY SCARLETT WRENCH

MH QUIZ WEIGHTLOSS

NO.32

WILL 2017 BE THE YEAR YOU GET IN SHAPE?

GU GUTTER CCREDIT

With a plethora of fat-melting plans on the menu, how can you be sure you’ve chosen well? Take our test for starters

1 0 MEN’S HEALTH 140

M S MENSHEALTH.CO.UK CO K

MH QUIZ: WEIGHTLOSS

Q1\ When should you schedule your workout for maximum fat-shredding impact? A

On waking C

After breakfast B C

At lunch

A If you’re sweating it out to no avail, try delaying your morning smoothie. In a Belgian study, men who hit the gym before breakfast burnt more fat and avoided weight gain, even when increasing their calorie intake. It’s the fasted route to victory.

Q2\ An active sex life counts as a workout…

Q4\ What’s the best way to futureproof your weightloss? A

Exercise

Cut calories

You can’t

Fact B

Myth

A It’s good news for those of you who like to train hard and eat dirty: a University of Florida study found that exercise not only burns calories, but releases a chemical that counters future weight gain. The hormone irisin makes fat cells more metabolically active, helping you shed excess pounds faster, as well as inhibiting the formation of new fatty tissue.

\ Q5 By how much have average portion sizes grown since the mid ’90s? B Unless you’re swapping dessert for – nudge, nudge – ‘dessert’, sex won’t impact your weight. The New England Journal of Medicine reports the average session lasts six minutes and burns 21 calories. You’ll need to work on your stamina.

They haven’t

Q6\ Which of the following is best for reducing body fat? faat? at? A

Long-distance running g B

Interval In Interv nterva vaal training val train trrainning tra ninng g

\ Q3 Taking a daily fish f oil supplement can n

50%

h help you offset ff a sub-par diet… … A

True ue C B

100%

Falsee A One O e for o those t ose whose ose resolutions eso ut o s do don’tt include c ude taking g the chippy off speed dial… Thee Journal Jou oof Physiology gyy found fish oil tempers the damage of a high-calorie diet by improving metabolism. Though it doesn’t justify an extra battered cod. MENSHEALTH.CO.UK

C Size matters. A BHF review found ready meals have doubled in volume. Not much of a chef? At least read the back of the box before ‘accidentally’ devouring a family-size lasagne.

B A tip p for time-poor p men: while l sttteady-state d t t cardio packs plenty of performance benefits, HIIT smacks your fat stores hardest. In an East Tennessee State study, those on an intervaltraining regime lost 2% body fat while men who slogged on the treadmill saw no change. HIIT also burned more calories in the 24 hours post-workout. Reclaim your Sunday mornings.

MEN’S HEALTH 141

JANUARY 2017

\ Q7 Q8\ A glass of water before meals can help

How long do you need to maintain your weightloss to raise your oddss of staying slim for life?

you lose ___ in three months

2KG K

3KG K

Q10\ Eating carbs at dinner will pile on the pounds… A

Fact

4KG K

One year C Your problem may not be one of excess, but deficiency – of water. An Obesity study found knocking back a large glass before each meal curbs hunger sufficiently to cut your weight by as much as 4.3kg. Black coffee and tea also help. Eggnog Lattes do not.

Four months

Eight weeks

A If your weight fluctuates more than post-Brexit finanncial predictions, you need to start thinking in the long term m. According to the European Journal of Endocrinology, it takes a year for the body’s hormones and hunger cuess to ‘reset’. Chuck your analogue scales and measure your body b fat instead for an accurate gauge of progress (see p422).

Myth

Q9\

B In ffact,, in an Obesityy journal al stu tudy dy,, dy dieters who saved their quota of car arbs bs for the eveningg lost 2kgg more than those who spread them throughout g the day. Adopt this tactic if you struggle gg ff as carbs b also l stimulate l to switchh off, the production of sleep hormones.

Which of these supplements is a proven fat-burner?

\ Q11 Which of these can be a side effect of following thee Paleo diet? A Smug #foodstaggrams B A high grocery b billll

C A Nature journnal study found that a sudden drop in carbs and boost in fats can destabilise blood sugar and trigger weight gain, particularly in men who don’t exercise. If our cavedwelling ancestors had sourdough and quinoa, they’d damn well eat it.

Q12\ C B

Raspberry ketones

Losing 80 minutes’ sleep increases the next day’s calorie intake equal to...

Green tea A

Slice of toast B Now is the time to expunge any capsules that are giving you night sweats. When researchers from Oregon State University reviewed hundreds of weightloss supplements, green tea was one of the few demonstrated to have a proven, positive effect. Guess, the Instagram crowd were due a win...

142 MEN’S HEALTH

Almond croissant

Chocolate muffin

C If you’re wont to burn the candle at both ends, you could land yourself with an extra 550 calories to burn, too. That’s a leisurely hour round the park or a tough lunchbreak circuits session. MENSHEALTH.CO.UK

WORDS: NICKY WILLIAMS | PHOTOGRAPHY: GETTY IMAGES, PETER CROWTHER, DAVID NEWTON, SAM ARMSTRONG, MICHAEL HEDGE, DAVID ABRAHAMS, JOHANNA PARKIN, HEARST STUDIOS | ILLUSTRATIONS: BEN MOUNSEY

C Weight gain

Ginkgo biloba

M QUIZ: MH Q Z Z:: W EIGHTL G TL T LOSS OSS OS

Q15\

Q13\ When should you eat your main meal if you want to lose weight?

Men who consume me sports drinks aree likely to be… A

Fitter

Leaner

Fatt Fatter Fa attte teerr

Breakfast

C Red Bull gives you bingo wings. An Obesity journal study correelated energy drink intake with weight gain – hardly surprising given the averagee 30g g of sugar g per serving. A pre-gym esppresso and post-workout electrolyte supp upplement make a smarter pair when ttraining g hard..

Q16\

\ Q17 Which of the following takes

Compared to simple calorie-counting, the 5:2 fasting plan is…

Lunch

calories off your plate?

Scientifically superior

Dinner

B In a 12-week study, those who ate 50% of their calories at lunch lost a third more weight than those who went big in the evening. What’s more, a BJN study found that when men stopped eating after 7pm, they took in 238 fewer calories. If wolfing down a sandwich on the bus home isn’t too bleak a proposition.

Q14\ Can reducing your intake of saturated fats help you lose weight faster?

Just another diet B If subsisting on salad for two days a week appeals, who are we to dissuade you? But keep in mind that, in research by Austin Health, participants on the 5:2 lost the same weight as those keeping to 1800 calories a day. Going hungry is so 2014.

Bright lighting

Colourful crockery

B Be first to the office kitchen cupboard. Eating off a plate that’s a contrasting colour to your food cuts the amount you serve by a quarter, says Cornell University, while bright light just makes us eat faster.

Q18\ What percentage of overweight people can blame faulty genetics?

Yes

15%

No C A Though not for the reasons you’d think. A study in the journal Frontiers in Cellular Neuroscience found that a diet high in sat fats triggers brain changes that make it harder to regulate your food intake. Red-blooded appetite? There’s no need to sacrifice pleasure of the flesh. Balancing your rack of lamb with the unsaturated fats in nuts and fish will keep your appetite in check. You’d best buy kitchen scales just in case.

How did you score?

MENSHEALTH.CO.UK

C There’s no use bemoaning your lack of skinny genes. While research in Nature Communications found that a mutation in the MC4R gene causes intense cravings for fatty food, only one in 100 are believed to have it. Your body is in your hands.

0-6 HEAVY DUTY

7-12 MIDDLE WEIGHT

13+ LEAN SWEEP

Here’s a takeaway for you – by which we mean a parting tip, not a biriyani. Cornell University research found that dining with overweight friends encourages us to overindulge. If your eating plan allows for diversions to the curry house, pick your meal before your companions order.

It seems counterintuitive, but your next step to efficient fat loss is ditching the word ‘diet’. According to Cornell studies, we’re more likely to overdo it on ‘lite’ foods, as the virtuous labelling leads us to drastically increase our portion sizes, resulting in a net calorie increase.

It looks like you’ve got the skinny on weightloss. For that extra 10%, get to grips with kettlebell swings: just five minute’s work burns 100 calories, says the American Council on Exercise. Try to make it through a full 300 seconds, though, and you’ll soon see why...

MEN’S HEALTH 143

THE MH DIRECTORY Look good and feel great with this selection of life-enhancing products

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CREATE A STUNNING HOME GYM IN YOUR GARAGE At last, your garage can be transformed into the perfect leisure room for your sporting passion, while freeing up space for your car. Dura design and install stunning garage interiors to maximise your space, with modular cabinets for training equipment, and a ‘clip-on‘ wall system for storing bulkier items. When combined with luxurious floor tiles, ceiling products and lighting you can create your ideal home gym-garage! For a FREE brochure call 0845 371 0048 or visit www.duragarages.com for inspiration!

Designed in Australia, Obviously offers the ultimate in comfortable underwear, combining a unique anatomical pouch design and premium fabrics. Get ready for the underwear experience you didn’t know you were waiting for. Visit obviously. com.au for more.

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Osteopathy, physiotherapy and sports medicine in the heart of London. By understanding how you use your body and by looking at how it moves, the team at True Motion can find the root of symptoms like back pain, neck pain and sports injuries and give the most effective treatment. www.truemotionclinic.co.uk Tel: 020 7118 0422 Facebook: @TrueMotionClinic

Apache Fitness combines an exceptional muscle fit shape with unbelievable comfort, creating the perfect apparel for any workout. Apache are more than just a brand, the unparalleled quality and unique look will inspire you to train in style. Use ‘APACHE15’ at checkout to get 15% off. www.apachefitness.co.uk @apachefitnessuk

SHREDDIES

FRESHEN AND PROTECT YOUR TOOTHBRUSH!

Shreddies garments are the perfect solution for all flatulence related issues. Our discreet and stylish designs include an activated carbon panel which absorbs and neutralises flatulence odours. Shreddies range of garments include two styles of Men’s underwear, Pyjamas and Jeans. Visit www.myshreddies.com Prices start from £24.

Steripod clip-on toothbrush protector freshens and protects for up to three months with active vapours. Ideal for home travel and the gym! Fits manual and electric tootbrushes. No cables or batteries. Available at Boots, Superdrug, Asda and Sainsbury’s. www.steripod.co.uk #getyourpodon

TRUE MOTION STAYFIT With thousands of clients searching for personal trainers on StayFit, why not join us and be part of a growing network of fitness professionals. With our expertise we can help you build your own package from just £4.99 a month, taking advantage of Promo Videos, Photo Editing, Social Media Marketing, Personalised Websites and more. Join today for your free trial! www.stay-fit.co.uk - #ForgetRoutineWorkouts

LE COLONEL MOUTARDE The iconic “Made in France” bowtie brand is opening its first shop in Shoreditch, London! They offer a collection of more than 200 different bowties, pocket squares and cufflinks. Dot, stripe, gingham, Japanese & Liberty prints to suit your outfits. Visit www.lecolonelmoutarde.com, 10 Cheshire Street, London E2 6EH Readers get 10% off with code MENSHEALTH / £28

To advertise in this feature call Hearst Magazines Direct on 020 3728 6260

MH CLASSIFIED

TRX2 MOLECULAR FOOD SUPPLEMENT FOR HAIR TRX2 Molecular Food Supplement for Hair is an innovative development of Oxford scientist Dr Thomas Whitfield, DPhil (biochemistry) and his team of Oxford Biolabs scientists. The idea of creating TRX2 hit Dr Whitfield when he was in Oxford, researching the process of hair loss. TRX2 is based on organic compounds which, when compared to some medicinal products, has no side effects. It’s the first hair loss treatment to contain Potassium, Carnipure™ tartrate (L-carnitine – L-tartrate), BCAA and nicotinamide, and is delivered via a proprietary potassium channelstimulating complex. Moreover, three of the key ingredients in TRX2 – selenium, zinc, and biotin – are officially recognised by the European Commission as contributing to the maintenance of normal, healthy hair. Hair treatments often promise a lot without delivering, but TRX2 is backed by cutting-edge science and has been thoroughly tested. The effects can be impressive. It is one of Europe’s best selling hair supplements and is sold in over 100 countries. Start using TRX2 as early as possible for faster results. TRX2 is suitable for men and women of all ages and is sourced and manufactured in the EU. Oxford Biolabs has now also introduced an advanced TRX2 topical range, to complement the effect of the food supplement. They are also working on a shampoo, conditioner and thickening cream as a further support line. Pricing starts from £39.99 and you will be able to get a 5% discount using the coupon code “MH”, when ordering on trx2.com/MH

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Hand and Terry is on a mission to create the most comfortable socks in the world by sourcing the finest raw materials and using the best possible technology available. Our dress sock features a unique construction that will fit your feet like a second layer of skin. Use code ‘MHUK’ for 20% off your order. www.handandterry.com

The piece will be engraved by hand in London with the names, dates or message of your choice. The team at Merci Maman will handcraft your bracelet within a couple of days and they will giftwrap it in their signature box. Available in sterling silver, gold-plated and rose gold-plated. mercimamanboutique.com

KITBOX

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KITBOX is a leading provider of functional fitness clothing, footwear, supplements & accessories. We have strayed off the beaten path from the traditional fitness world, bringing you the best performance training products available, harnessing expertise from alternative sports & movements. Brands include inov-8, 2XU, Hurley, Stance, Barbell Apparel, & Rehband. Use code MH10 for 10% off your 1st order. www.kitbox.co

As seen on Robbie Williams, Emmerdale’s Danny Miller, Jake Quickenden, Towie’s Tommy Mallett, Jon Clark, Chris Clark, Ex MUFC’s David May, Jockey AP McCoy and many more.

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Tweed Three Piece Suits from £134.99. Tweed Blazers from £49.99. Stock House of over 20,000 pieces. Mix & Match Available. Facebook: Marc Darcy Suits Instagram: @marcdarcysuits Twitter: @marcdarcylondon

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ONE WORD ANSWER #32 QUESTION Which maddening millennial habit beats workplace stress?

ANSWER

Selﬁes

146 MEN’S HEALTH

smiling self-portrait for four weeks experienced significant mood improvements, as well as increased confidence. In better news for the Instagramphobic, it’s not imperative that you share them all, either. However, if you’re loathe to make use of your iPhone’s reverse function, there’s another way to score a similar mood boost. A third of study subjects were also asked to take a photo of something they believed would bring happiness to another person, then send

the snap to them. This group reported feeling calmer and less affected by stress and anxiety throughout the working day. So next time you find yourself fretting over a presentation or struggling to keep your cool when confronted with an admin onslaught, try WhatsApping a droll photo to a friend or partner. Whether or not you choose to position your face in the foreground is entirely up to you – and somewhat depends on whether you can roll your eyes and smile at the same time. Hashtag? #sorrynotsorry

WORDS: SCARLETT WRENCH | PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS, GETTY IMAGES

hile most discerning men profess to hate them, the more honest among us would admit to indulging in the occasional selfie – shameless or otherwise. Of course, you don’t need to be Marshall McLuhan to realise that this particular phenomenon is symptomatic of a narcissistic, degenerate culture. But that’s no reason to get too pompous about it – especially when researchers have found that staring at ourselves is not without its benefits. Scientists at the University of California, Irvine, found that participants who took a daily

MENSHEALTH.CO.UK

TOM WARD AGE 26 MENâ&#x20AC;&#x2122;S HEALTH FEATURES EDITOR

BEFORE

FROM BIG LAD TO HARD ABS!

AFTER

FOR A LEANER, STRONGER BODY

YOUR COMPLETE HANDBOOK

TRANSFORMATION

BODY PLAN

8-WEEK

PT 01.2017

START YOUR YEAR WITH A DIFFERENCE

SUPERSETS FOR A V-SHAPED BACK

Whether you’ve kilos to cut or inches to build, this session is designed to remodel your physique for the classic V-shape taper. Heavy lifts fire up your hormones while targeting your chest and back sculpts torso definition

22 6-PACK ON A PLATE

Lean, clean recipes for the busy man

2 MEN’SS HEALTHH

From fat-stripping circuits to six-pack lunches, this manual has everything you need for a ﬁtness overhaul

HIT THE FAST LANE FOR BIGGER ARMS If your tired routine of press-ups and curls isn’t yielding the results you want, our experts are on hand to help. This tough session will exhaust your biceps and triceps, while roping in your abs for a bonus core workout

34 TOOLS FOR CHANGE A practical kit list with style clout

MENSHEALTH.CO.UK S CO UK

NI |

CONTENTS O S

OTA |

YOUR BLUEPRINT FOR BROAD APPEAL Building bigger, stronger shoulders has benefits beyond an imposing silhouette. Not only will this simple circuit add upper-body mass where you want it, it will boost your posture and raise your PB on the big lifts

TRY OUR LEGS DAY METABOLISM BOOST True athletes don’t skip legs day. But neither do they settle for an hour of squats. By incorporating compound moves and weighted carries, you’ll fire up your body’s biggest muscle groups for a hardcore calorie burn

PHO

ES |

CARDIO CA WOORKOUT

42 CHEMICAL HELPERS 44 HIIT EVEN HARDER

Pills and powders for that extra 10%

M MENSHEALTH.CO.UK S CO UK

Your fat-culling sprint to the finish line MEN’S HEALTH 3

PT 01.2017 w

2017 TRANSFORMATION CHALLENGE

JUST EIGHT WEEKS TO THE REST OF YOUR LIFE Until recently, our Features Editor Tom Ward had a low-impact lifestyle – and was feeling the effects. Now 15kg leaner and ﬁtter than ever before, he invites you to join our movement

BEFORE

WEIGHT: 100KG FAT MASS: 23KG BODY FAT: 23% WAIST: 35.5IN HIPS: 39.5IN NECK: 16IN

4 MEN’SS HEALTHH

AFTER

WEIGHT: 85KG FAT MASS: 8.5KG BODY FAT: 10% WAIST: 32IN HIPS: 38.5CM NECK: 15IN

Initially, I didn’t think I had muchh weight to lose. But Friday eveningss spent in the company of my good friends Jim Beam, Ben and Jerry at the close of a desk-bound week lefft me on the precipice of ‘dad bod’. Deeep down, I knew things had to changee.

“I’m conﬁdent that, with some sustainedd effort, I’ll hang on to these gains” So I agreed to overhaul the lot: nd stomach, stamina and strength. And it turned out to be the best thing I’’ve ever done. I’ve doubled my lifting PBs and cut five minutes off my run into work. Best of all, I’m confidentt that – with some sustained effort – I can hang on to these gains. If you want in, treat this booklet as your bible. With our guidance onn everything from when to eat to whhat to lift, you – and thousands of otheer readers in the MH Transform Club – can get in the shape of your life, wiith Rich on hand to support you via thhe MH social channels. Committing too an eight-week plan feels daunting,, but we’ll be beside you every step,, rep and set of the way. Prepare to live 2017 as a healthier, happier man. MENSHEAL S ALLTH TH..CCCOOO..UK UK

STYLING: RICCARDO CHIUDIONI | SWEATPANTS H&M

here’s an EZ bar an inch from my face, with my quivering triceps all that stand between me and 40kg of metal. “Let’s have another, then,” my PT, Rich Phillipps, says. I tell him where to go as I muster everything I have to push the bar up, away from my face. “Good,” Rich says, as my jelly-like arms hold the bar overhead. “Let’s have another four like that.” The majority of my eight weeks with Rich were spent much like this, invariably somewhere between collapse and lightheaded euphoria as I mused on the weights I’d just lifted or pushed endlessly, four days a week (plus sprint circuits at weekends).

YOUR NEW BODY STARTS HERE

BODY FAT

WAS 23%

NOW 10%

THHE KNOWLEDGE Y UR PT With 15 years’ YO

ind dustry experience, Ri R ch Phillipps has dvised everyone from ad Ollympic athletes to film mstar body doubles COONTACT:

roar-fitness.com @ @RoarFitnessLDN

MEN ME NSSHHEEALTH ALTH AL TH..CCCOO. O.UK UK

MEN’S HEALTH 5

PT 01.2017

f all the tips and tricks we’ve built up at MH over the past 21 years, perhaps the most important is that training with a buddy yields immeasurably greater results. Yes, you can use this manual alone and achieve a very creditable transformation. But join thousands of other readers, sharing advice and harnessing a host of membership benefits, and the potential is limitless. That’s why we have created the MH Transform Club, dedicated to you and like-minded souls; just use the code on the back of this book to redeem your membership. We have the tools to transform your 2017. You have the will to change. Let’s do this together.

Why train alone when you can be part of a dynamic, motivational online club? Join our movement today to begin your body overhaul

EASY-TO-USE 8-WEEK WORKOUT CALENDAR

TRANS CL

REGULAR FACEBOOK Q&As WITH TOM WARD

VIDEO FORM GUIDES FOR EVERY EXERCISE IN THE PROGRAMME

6 MEN’SS HEALTHH

WORKOUTS FOR WORKOUT THE WEEK AHEAD DELIVERED TO YOUR INBOX

RY EVEIDAY FR GHT! NI

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SOCIAL MEDIA SUPPORT AND TUITION FROM MEN’S HEALTH EXPERTS AND PT RICH PHILLIPPS

SFORM

8 WEEKLY MEAL PLANNERS FOR THE DURATION OF THE CHALLENGE

FAST & SIMPLE MEAL PREP VIDEO TUTORIALS

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MEN’S HEALTH 7

PT 01 0 .2 01.2 .201 0 7 017 01

MONDAYS O S V-SHAPE S MUSCLE S E

MONDAYSS

C CHEST & BACK

Your body type is not ﬁxed – with hard work and intelligent training, you can carve out the model you want. Your ﬁrst session of the week supersets chest and back moves to target that V-taper r TTOTAL TIME 55 N 55MIN

MUSCLES WORKKED M ED P S LATSS PECS,

LOST OS

GUTTER CREDIT

FROM O HIS S WAIST S

MENSHEALTH.CO.UK

MEN’S M ME EEN N S HEALTH 9

PT 01.2017 S SUPERSET S

T 01a\DEADLIFT 4 SETS OFF 11 REPSS Brace yourself for change. Bend at thee knees and hips to grrab b the barbell (A). Now, w,, keeping the bar closse to your body, squeez ezze n nd, your glutes and stand maintaining a flat baack (B). Keep your core tight to stop your baackk bending as you loweer. e Do 10 more. For thesse s sets, we’re giving you ouu a 30sec breather in between moves. Youu’ll u ll be grateful for it sooon.

10 MEN’SS HEALTHH

MENSSHEALTH.CO.UK S CO UK

MONDAYS V-SHAPE MUSCLE

CHEST PRESS 01b\INCLINE 4 SETS OF 13 REPS

TOM WEARS: SWEATPANTS H&M, TRAINERS ADIDAS | MODEL WEARS: SW WEATPANTS NIKE.COM, ‘FUZEX’ TRAINERS ASICS.COM M

Sit on an incline bench S holding h a dumbbell in each e hand, arms bent too 90 degrees and palms p facing forward (A). ( Keeping your s shoulder blades back, c contract your chest as you y press the weight above a your head (B). L Lock your arms at the toop and squeeze before lo lowering. Finished your reeps? Rest a full 60sec a after each superset. B Back to the deadlifts.

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MEN’S HEALTH 11

PT 01.2017 SUPERSET

RM RROW 02a\SINGLE-ARM 4 SETS OF 13 REPSS For your next supersett, grab a heavy pair of dumbbells and head to a flat bench. Set up with your left knee and d hand on the bench, back flat and core tighht (A). Contracting your back and biceps, row the weight toward your chest (B). Complete the reps on your right side before repeating with your left arm. Resst 30sec, then flip yourselflf over for the presses.

PRESS SS 02b\BENCH 4 SETS OF 11 REPSS Lie back on a flat bench with a dumbbell in each hand above you. Set your feet flat on the ground for stability (A). Lower slowly to the sides of your chest so your upper arm and forearm make a 90degree angle (B). Then, without arching your back, contract your chest and push the weight up. Do 11, take your minute’s breather, and return to the rows.

12 MEN’SS HEALTHH

MENSHE S EALTH.CO.UK CO UK

MONDAYS V-SHAPE MUSCLE SUPERSET

LAT PULLDOWN 03a\WIDE-GRIP 4 SETS OF 13 REPS To pull in a V-shape torso, sit at the cable machine and hold onto the bar above with an overhand grip wider than shoulder width (A). Lean back slightly, keeping your back straight, and pull the bar down to your chest (B). Concentrate on squeezing your back muscles once you reach the full contracted position, then return slowly to the start.

L FLYY 03b\DUMBBELL 4 SETS OF 111 REPSS Lie on a flat bench holding a set of light dumbbells at your shoulders with palms facing in. Press the dumbbells up until youur arms are almost fully extended (A). With a slight bend in your arms, arc the weights down to your sides until you feel a stretch across your chest (B). Squeeze your pecs to return. Done 11? You know the drill by now.

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PT 01.2017 SUPERSET

ROW W 04a\T-BAR 4 SETS OF 11 REPSS For your final supeerset, load one side of a bar b with weight and seecure rre the other end in a plat pl e. Straddle the bar, grip it and hinge forwarrd slightly at the hips (A). Pull the barbellll up toward your cheest, keeping your elbow ws tight to your body and squeezing youur shoulder blades att the top of the rep (B). (B) Lower to the starting position and repeaat.

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MONDAYS V-SHAPE V SHAPE MUSCLE

CROSSOVERR 0 b\CABLE 4 SETS OF 133 REPSS Attach stirrup handlles to the high pulleys of a cable crossoverr machine. Take one inn each hand and spread ad your arms, maintainiing a slight bend at the elbows (A). Brace yoour core before pulling down, across your body d (B) h staart a (B). Return to the under control. After f 4 sets off each move,, hhead d to the h mirror too admire your first f pum mp m off the programme..

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MENâ&#x20AC;&#x2122;S HEALTH 15

NEW!

Nutritious meals for men, with taste Quick and flavoursome high-protein dishes created by the experts at Menâ&#x20AC;&#x2122;s Health

Find us online and in the frozen aisle at

SUBJECT TO AVAILABILITY IN STOCKING STORES

PT 01.20177

TTUUUES ESDA ES D YSS T-SHIRT S MUSCLE S E

ARMS & ABS S

TUESDAYS S S

BIG MAD

S S

This next session takes aim at your biceps annd triceps with supersets to stimulate as many muscle ﬁbres as possibble. Finish with some core staples to ensure you only ﬁll out your shirrt where you want too TOTALL TIME 55MIN N

MUSCLES WORKED A S BICEPS, ABS, S TRICEPSS

ADDED

TO HISS ARMSS TO

PT 01.2017 SUPERSET

TRICEPS EXTENSION 01a\LYING 4 SETS OF 11 REPS

BICEPS CURL 0 b\SEATED 4 SETS OF 11 REPS Shake out your arms and sit up on a bench with a straight back, holding two dumbbells (A). Flex at the elbow and curl the dumbbells up to your shoulders; focus on using only your biceps to move the weight (B). Hold the contracted position for a second then slowly lower. Complete your reps, take a minute’s rest, then go back to the triceps extensions.

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TOM WEARS: SHORTS RON DORFF | MODEL WEARS: SHORTS ADIDAS.CO.UK, ‘BORACAY V2’ TRAINERS NEWBALANCE.CO.UK

Pick a set of dumbbells, lie back on a flat bench and raise the weights above your head using a neutral grip, with palms facing each other. Bending at the elbows and keeping your upper arms set, slowly lower the dumbbells down to your shoulders (A) before squeezing your triceps to lift the weight back up (B). Rest 30sec after a set of the first move, and 60sec at the end of each superset.

TUESDAYS T-SHIRT MUSCLE SUUPERSET S

EXTENSION 02a\EZ4 SETSBAROFTRICEPS 13 REPS Lie flat on a bench once again, this time holding an EZ bar on the innermost grips with an overhand grip. Keeping your elbows fixed and tucked in, lower the bar until it’s about an inch from your forehead (A), then push back up to the top, keeping your core tight (B). Go easy – there’s a reason why some people call this ‘the skullcrusher’.

CURL 02 \EZ4 SETSBAROFBICEPS 13 REPS Standing up straight, hold the EZ bar at shoulder width with an underhand grip, arms straight (A). Moving only your forearms, curl the bar up until your hands are at your shoulders, exhaling as you do so (B). Squeeze your biceps hard in this position for one count before lowering under control. T-shirt sleeves feeling tight yet?

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MEN’SS HEALTH 19

PT 01.2017 TRI SET

LUNG UNGE UNG 03a\WALKING 03a 4 SETS OF 155 EACH LEGG Stand with a set of dumbbells at your sidess, palms facing in. Lunge forward as far as you can with your right leg,, bending your left knee just above the floor (A)). Push through the heel of your right foot and swing your left leg forward, landing on the opposite side (B). Just make sure you turn around before walking out of wirelesss headphones range.

SPRINT 03b\DEADMILL 03b 4 SETS OF 30SEC A deadmill sprint is similar to a regular treadmill sprint – only tougher. Keep the treadmill turned off and drive through your legs to get the belt moving. Push as hard as you can for 30sec, then rest for 30sec before moving on to the squats. Developing a visible six-pack is about far more than planks and crunches.

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TUESDAYS T-SHIRT MUSCLE

03c\SQUAT 03c 4 SETS OF 15 REPSS Stand up straight with your feet shoulderwidth apart, holding a dumbbell in each hand (A). Keep your head up and ensure you’re not arching your back as you sit back and lower your body into a squat so your thighs are parallel to the ground (B). Drive you heels into the floor and exhale as you push back up. Return to the walking lunges.

KNEE RAISE 0 \TWISTING 04 4 SETS OF 13 REPS Find a pull-up bar and hang from it with straight arms. Let your legs straighten and pull your pelvis back slightly. Tense your core and raise your legs across your body to the right until your thighs are perpendicular to your torso (A). Pause for a second, then lower. Repeat for the left side (B). No one said revealing your abs would be a pleasant experience, did they?

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B A

MEN S HEALTH 21 MEN’S M

PT 01.2017

SIMPLE FOOD FOR HARD GAINS There’s more to muscle fuel than Tupperware and turkey. Rich Phillipps’ nutrition plan remixed Tom’s prosaic plates of protein with mouth-watering recipes that are as easy to follow as they are impressive to serve

01/ SLOW-COOKED CHICKEN

11G

Going low’n’slow with your meal prep transforms bland chunks of poultry into a ﬂavour-ﬁlled treat

OF FIBRE TO FEND OFF SNACKING

Ingredients

22 MEN’S HEALTH

373 Kcal

54g Protein

27g Carbs

5g Fat

Method 01

When a cheeky Nando’s just isn’t cutting it anymore, spice up your plate with this slow-cooked protein fix. Brown the diced chicken in a pan, then add the chicken broth, cover and simmer.

While the chicken bubbles away, heat up the tinned tomatoes in a separate pan and add the beans for a hit of satiating fibre. Chop the garlic and onions and stir in with the bean mixture.

Once the meat is nicely browned, transfer to a slow cooker with the bean mix. Add the spices, salt and pepper and combine. Cook on a low setting for 7-8hr. Return home hungry.

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PHOTOGRAPHY: MICHAEL HEDGE | FOOD STYLING: UDO REICHELT-SCHAURER

• Chicken breasts, 1½, cut into chunks • Chicken broth, ½ cup • Tomatoes, ½ tin • Cannellini beans, ⅓ tin, drained • Kidney beans, ⅓ tin, drained • Garlic, 3-5 cloves • Onion, ½ cup, diced • Chilli powder, 1tbsp • Cayenne pepper, ½tsp • Cumin, ½tsp • Sea salt and pepper, to taste

MUSCLE FUEL

02/ THAI BEEF SALAD

Ingredients • Lean beef steak, 200g • Grated courgette • Salad leaves • Fish sauce, 2tbsp • Soy sauce, 1tbsp • Fresh chilli, finely chopped

Pack this into your lunchbox for a lean, gourmet meal al desko. Expect salivating stares from your colleagues

271 Kcal

42g Protein

4g Carbs

9g Fat

43%

Method 01

To make the dressing, whisk together the fish sauce, soy and metabolism-boosting chilli. Put the steak in a dish with half the dressing and let it marinate in the fridge for 2hr, turning occasionally.

Fry the beef in a hot pan for 2-3min each side, or until cooked to your preference. Remove from the heat, place on a plate and cover with foil. Let the steak rest for 10min before serving.

Stomach growling? Put the courgette and salad in a bowl or Tupperware box. Slice the steak across the grain and add to the salad. Drizzle with the remaining dressing and gently toss to combine.

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OF YOUR RDA OF CRAMP-FIGHTING MAGNESIUM

MEN’S HEALTH 23

PT 01.2017

03/ WHEY PROTEIN PANCAKES Flip the script on Sunday brunch. This low-carb treat is well worth sidelining your avo on toast for

447 Kcal

61g Protein

8g Carbs

19g

Fat

THE PROTEIN OF A BACON SANDWICH

Ingredients • Whey protein, 2 scoops (chocolate or vanilla) • Nut butter, 1tbsp • Coconut milk, 50ml • Eggs, 2 • Coconut oil, 1tsp

24 MEN’S HEALTH

Method 01

For breakfast, brunch or post-run fuel, these protein pancakes look like a cheat meal but keep you on track with your macros. Combine the whey, nut butter, milk and eggs in a bowl. Mix well.

Heat a lightly oiled frying pan and pour the mixture into it in batches. Ideally each pancake wants to be 10cm across, but it’s up to you how thick or thin you want them. Cook for 2min.

When the bottom of the pancake has turned brown, loosen with a spatula, flip it over and cook the other side. Serve hot with berries or a scoop of nut butter. We’ll let you decide how big.

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MUSCLE FUEL

04/ SCALLOPS WITH PANCETTA AND LEEKS Take your nutrition up a notch with this blue ribbon gourmet muscle meal. Because no Friday night dinner should centre on broccoli

Ingredients • Pancetta, 3 slices • Scallops, 4 medium • Coconut oil, 1tsp • Young leeks, 4, sliced • Peas, 80g • Dill, 4 sprigs • Wild rocket leaves

415 Kcal

6g Carbs

32g Protein

102%

28g Fat

Method 01

Even if you aren’t exactly Jamie Oliver, this recipe is deceptively easy – and Instagram-worthy. Don’t be put off by the fat count either: this macro is crucial for building testosterone.

First, grill the pancetta slices and leave to one side. Halve the scallops, lightly fry each side until browned, then remove from the pan. Add the sliced leeks, peas and sprigs of dill to the hot pan.

Fry the veg until warmed, then combine on a plate with a handful of wild rocket leaves. Pile the pancetta and scallops on top for a well-deserved treat after a hard week’s training.

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OF YOUR RDA OF CARDIO-BOOSTING VITAMIN B12

MEN’S HEALTH 25

PT 01.2017 0 0 S O SHOULDERS S

OAD YOU

THURSDAYS S S

Tired of staring at a straight-up-a and-down torso?? Adding bulk to your s shoulders is a fast-track route t a bigger, stronger upper body. to There are no supersets today – use e each 60 60sec rest period to catch your breath, shake out any aches a ensure every rep counts and TTOTAL TIME 55 N 55MIN

MUSCLES WORKED CORE, BACK, BICEPS

A ADDED D

KG G

TO O HIS S BENCH PRESS SS PB

28 M 28 MEEN’ EN’ N’S HE HEAL ALTH TH

THURSDAYS UPPER-BODY STRENGTH

SHOULDER PRESS P S 01 \SEATED 4 SETS OF 11 RREPSS Sitt down on a bench S at a 90-degree angle for back support, holding ho dumbbells justt ab bove your shoulders with an overhand grip (A Exhale as you (A). press the weights up ab bove your head until yoour arms are fully exxtended (B). Without paausing, return slowly whhile inhaling. Do 10 moore reps, then rest foor 60 0sec before making a sstart on the next set..

RAISE 02 \LATERAL 4 SETS OF 11 REPSS Doon’t be a hero – grab hoold of some lighter duumbbells before staanding with them by your sides, palms ffaccing inward (A). Keeeping your upper bo still – that means body noo swinging – lift thhe dumbbells out to eitther side of you with a sslight bend at your elb bows. Lift until your arms are just past paarallel to the floor (B then slowly lower. (B),

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MEN S HEALTH 29 MEN’S

PT 01.2017

FLY 03 \REVERSE 4 SETS OF 13 REPS Get ready to really spread your wings. Hinge at the hips and keep your back straight, holding a dumbbell in each hand (A). Squeeze your shoulder blades together to arc the weights outward and upward. Keep ep a slight bend in youur elbows lb throughout and lift f until the dumbbells bb ll are in line with w your shoulders B). Lower h ld (B (B) slowly – no flapping. f

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THURSDAYS UPPER-BODY STRENGTH

UPRIGHT ROW 04 \CABLE 4 SETS OF 11 REPS

TOM WEARS: SHORTS RON DORFF | MODEL WEARS: SWEATPANTS AND ‘VAZTEE’ TRAINERS NEWBALANCE.CO.UK

Attach a curved bar to the bottom of the cable column and hold on with a shoulderwidth overhand grip (A). Keeping your back straight, pull the bar up toward your chin (being very careful not to knock out fellow gy g gym-goers with flaringg elbows) bar lb ) untill the h b is in lline withh your collarbone ll b (B) (B). Slowly l l backk d down to llower b your thighs h h and d repeat.

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MEN’S HEALTH 31

PT 01.2017

ELL SHRUG RUG 05 \BARB 4 SETSS OFF 13 REPSS You want to go heavy here, so stack on o a few w extra plates and d hhold ld the barbell withh an overhand grip, aarms shoulder-width ch apart (A). Hunch your shoulders up to your ears makking sure you’re not sinking k your chin to meeet them h B). This in the middle (B) h one might not feeel like much, but the smallest ll movements cann make k a huge differencce..

CRUNCH 06 \TUCK 4 SETS OF 15 REPSS Fancy a lie down? There’s no rest for the aspiring athlete. Start on your back with your hands reaching up to your temples and knees bent to 90 degrees over the ball (A). Contract your abs to lift your shoulders off the ground, bringing your elbows toward your knees (B). Pause, then slowly lower and go for 14 more.

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THURSDAYS UPPER-BODY STRENGTH

WOODCHOPP 07 \CABLE 4 SETS OF 111 REPSS Continue your journeey to lumber-jacked abss by setting the cable to the highest pulleyy position with a handlle attachment. Stand side-on and grab it with w h both hands out to th thee d (A). (A) Withh arms side ffully extended dd, pull d d acrrross youuur down and b body d to your opposit o tte hhip, rotating through tth h your core (B).. Returnn to the h start poosition o slowly, l l under d controll.

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MEN’S HEALTH 33

PT 01.2017 w

YOUR TRANSFORMATION KIT LIST

TOOLS FOR CHANGE Willpower has its limits. To help you ride out the arduous hours of training (and look good along the way), we’ve assembled the best gear to make your progress painless, from trainers and protein shakes to ofﬁce-proof workout wear

THE BIG SHORT Castore Macro Shorts £95 castore.co.uk Quality shorts should not only be breathable and quick-drying, kd but atile enoough to wear versatil in tthe g gym and d during your pre-breakfast tr p trail run. Castore’s new offe ffering has bonded bo ded seams se s to m maximise movement o e e t in all d direc ections.

TOE THE LINE NE Adidas Ultra Booost o Uncaged Shoes £130 adidas.co.uk Scheduling in four or m more n’t sessions a week neednn’t require lugging aroun oun a ound ange of attire. complete chang e. These shoe hoe are strong hoes g oug to handle your ough enoug i in incline sprints p yyet stylish y enough g for the boardroom..

3 ME 34 MEN’S E S HEALTHH

TOP PERFORMER Tribe Sports Core Long Sleeve Running Top £26 tribesports.com After the first few weeks, you’ll be seeing results. This close-fitting top not only offers muscle support as you train, but will show off what you’re working with, keeping you motivated ke in t the final stretch.

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EQUIP Q YOURSELFF

MUSCLE UP Men’s Health 2x 15kg Dumbbell £67 argos.co.uk From weighted lunges to biceps curls, the dumbbell is about to become your best friend. At 15kg, this MH H offering is light enough f f to spare novice lifters from b substantial b l injuries, but enoughh to get a pump on b between PT sessions.

THE PRE-PREP Men’s Health Resistance Bands Set £33 argos.co.uk You may be eager to get started, but diving in cold iis a surefire way to leave progress benched before p g ttraining has even begun. Warm up W p properly p p y and sslowly at the start of each ssession to open p yyourself uup to gains, i not pains. i

Y YOUR FUEL TAP Informed Whey Protein £43 bulkpowders.co.uk For men who can’t fit a mini fridge full of grilled steak in their gym ym bags, bags this whey compllex d l rrs deliver 24g protein per serving, g equating to an unsurpasse u ed d 81% protein conntent. Yourr hard-working muscles m l need d never go hungryy again. g .

P O OG PHOTOGRAPHY: AGATA G PECC AT HEARST S SSTUDIOS OS

DON’T SWEAT IT Lululemon Metal Veent Tech 2.0 T-shirt £622 lululemon.co.uk Running before breaakfast and training after lunch will get your wash baasket stacked. Lululemon’s kkit comes with sewn-in silver s e to kill bacteria beforre odours form, giving yo you two days of wear per wash.

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MEN’S HEALTH 35

PT 01 01.2 201 017

FRIDAYSS LOWER-BODY O O POWER O R

FRIDAYSS

LEGS GS & CORE O E

WWorking k th the llarge muscles l off your l lower body b d is the th best b t way to t set t your bbody d tto ffatburning tb mode d andd t k your belt take b lt buckle b kl down d a notch. t h Th These hhardcore d llegs day d supersets t might ht hhurt, t but b t they th sure ddo work k TOTAL TIME O 55MIN

MUSCLES WORKED HAMS, QUADS, GLUTES

FAT MASS SS WASS

23KG 23 G N NOW

8 8.5KG

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MENâ&#x20AC;&#x2122;S M ME EN S HEALTH HHEEALTH T 37

PT 01.2017 S ERSET SUP S

SP SPLIT SQUAT Q 01a\BULGARIAN 4 SETS OF 133 REPSS Ready? We hope so. Stand facing away from a bench, holding a barbell across your back. Rest one leg on the bench behind you, laces down (A). Squat with your standing leg until the opposite knee is almost touching g the floor (B). Push up through your front foott to return to the start position. As before, rest for 30sec betweenn moves and for 60sec after each superset.

LUNGE GE 0 b\WALKING 4 SETS OF 13 REEPSS Lower the bar and grab a pair of dumbbells. Stand with the weights at your sides, palms facing your body. Lunge forward as far as you can with your right leg, bending your trailing knee so it almost brushes the floor (A). Use the heel of your right foot to push your upper body forward, landing on the opposite leg (B). Do 13 reps, take a minute’s breather and return to the split squat.

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FRIDAYS LOWER-BODY POWER SUPERSET

TOM WEARS: SHORTS RALPH LAUREN POLO SPORT, TRAINERS ADIDAS | MODEL WEARS: SHORTS NIKE AT MRPORTER.COM, TRAINERS NIKE.COM

WALK 02a\FARMER’S 4 SETS OF 30M Shake out your forearms and reach for a heavier set of dumbbells. Hold them by your sides (A) and walk forward, taking short, quick steps until you’ve covered 30m (B). The instability created by every step will fire up your core while strengthening your now jelly-like legs. When you’re done, head over to the bar.

B A

DEADLIFT 02 \ROMANIAN 4 SETS OF 11 REPS Caught your breath? Good. For this beast from the east, stand behind a grounded barbell and hinge at your hips too grab b hhold, ld keeping youur shins h and back straight h (A). Contracct your pushh your glutes and p hips forwardd to lift f the barbell (B). From the h top of the reep, sink your hips baackk to lower, bending your slightly. knees only sl hl

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MEN’S HEALTH 39

PT 01.2017 S SUPERSET S

SQUAT 03a\GOBLET 4 SETS OF 15 REPSS For this most regal of moves, stand with your feet just wider than your shoulders and hold a dumbbell or kettlebell in front of your chest with both hands (A). Stick your backside out, bend your knees and lower into a squat until your thighs are parallel to the floor (B). Drive back up and repeat.

RBELL HIP THRUST S 03b\BAR 4 SEETSS OOF 133 REPSS Are you sitting comfortably? Not N for f long. Rest a barb bellll over your legs and position it directly above your hips, restinng your upper back against the bench (A). Drive D through your heeels l to using on lift the bar, focusing tightening your glutes so your hips move straight up to create a bridge (B). Pause, then lower under control.

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FRIDAYS LOWER-BODY POWER SUPERSET

FLYY 0 a\REVERSE 4 SETS OF 155 REPSS Lie face down on an incline bench holding two dumbbells hanging in front of your chest with palms facing inward (A). Squeeze your shoulder blades together to arc your hands away from each other, keeping a slight bend in your elbows throughout. Lift up to shoulder height (B) then lower to the start with control. The finish line is within sight.

KNEE RAISSE 0 b\TWISTING 4 SETS OF 13 REPS Recognise this one? Lower yourself into a dead hang on a pull-up bar. With your core fully engaged, lift your legs up and across your body to your right side until your thighs are at a right angle to your torso (A). Hold here for a second before lowering and repeating on the other side (B). That’s one rep done – and one step closer to your 2017 body.

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MEN’S HEALTH 41

PT 01.2017 w

AID YOUR PROGRESS

SUPPLEMENTARY MEASURES To rally all the amino acids and micronutrients you need on side for a ﬁtness overhaul is a heavy task. Pick from our edit of the best supps and you can focus on lifting big – not sweating the small stuff

01 CHAIN REACTIONS

02 DISSOLVE FATIGUE

03 ELEMENTARY AID

04 SLEEP RELIEF

Roar Fitness BCAA £35 Every weight you lift makes tiny tears in your muscles, which are then repaired by the amino acids in your chicken or whey shake. For an extra boost, branchedchain amino acids provide growth-boosting leucine, isoleucine and valine, which also deliver energy when you’re hitting the gym m hard. ha P three pre-work d Pop pr workout and a another tthree ee aft fterwards fterward t rwards.

MH Lab Energy Release £7 Downing a triple espresso on waking might get you out the door, but stimulants aren’t without comedowns. For sustained energy, these sachets combine a mild m lder caffeine hit with B vitami t ins to improv b l prove metabolism, card cardio p performance and m mental ffocus. You don’t get that with your y r fla f t whit h e.

Roar Fitness Zinc £18 Zinc is the unsung hero in your bathroom cabinet. As well as supporting cognitive function to help you focus on completing those strict reps, zinc is vital for testosterone production, ensuring you keep smashing PBs Bs. It I aalso supports immun d munity and shortens the du duration t onn of o k two caps ccolds ds. T Take ps withh yoour breakfast and nd dinner..

Roar Fitness Mg £22 Hitting the gym at daybreak may keep you looking good from the neck down, but over time, missed rest has effects beyond bloodshot eyes. Three magnesium pills taken just before bed will help you enjoy a silent night, allowing both mind and muscles a chance to recover between sessions.

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WHAT SUPPS?

BRO(MELAIN) SCIENCE

PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS

AS WELL AS REDUCING INFLAMMATION, BROMELAIN AIDS PROTEIN DIGESTION, MAKING MORE OF YOUR MUSCLE MEALS

05 BACK-UP PLAN

06 C CALM IN A BOTTLE O

07 MASTER IMMUNITY

08 SWEETEN THE DEAL

MH Joint Endurance £13 Your biceps may be growing by the day, but a body is only as strong as its frame – which is why protecting your bones and cartilage should go hand in hand with any fitness overhaul. Packed with hydrolysed collagen, zinc, vitamin C and bromelain, these twoa-day tablets are proven too support an active lifestyle from the inside out.

Roar Fitness Omegas £30 When it comes to joint and heart health, fish oil leaves its competitors treading water. Better still, it curbs the production of cortisol, which spikes during hard physical exertion (see: your last workout), breaking hard-won muscle mass. Two caps a day will ensure things go swimmingly..

MH Lab Body Defence £6 Weeks of graft in the gym take a toll on your immune function. Popping a multivit at lunch will cover your back when squaring up against training-derailing sniffles. Vitamin C is also essential for maintaining blood flow to your muscles, while the supp’s vitamin D im mproves bone strength aand blood-sugar balance. You’ll level Y vel up on all front fronts..

Jym Pro Whey £37 If, like our Features Editor, a sweet tooth threatens to derail your diet, adding dessert-flavoured protein to your routine should keep your tastebuds on side (Tom favoured Cookies & Cream). Jym Pro packs 24g of protein per scoop with 1g of sugar – considerably better than the real thing.

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MEN’S HEALTH 43

PT 01.2017 CARDIO & CIRCUITS

WEEKENDS

HIIT YOUR FAT S TTo shift h ft the th ﬂﬂab that hides your abs you y need to spike your heart rate. Today’s T circuit is an essential, if gruelling, g part of your plan, mixingg treadmill t sprints with core work. Deep breath now,, the week’s almost up MUSCLES WOR M ORRKKEEDD A & OBLIQUE Q EESS ABS

If you’re serious about stepping p up your first week of fat-burning, you need d to H the HIIT h treadmill. d ll Warm u by up b running at 12km/h k /h f 5min, then progress for to 16km/h ffor 60sec b f returning to 12km/h before f another 60sec. Repeat for f 10min, then push this for f 60sec up to 18km/h for and d back b k ddown to 12, f times. Cool down four aat 12km/h ffor the last 22min. Now step off ff the ttreadmill, d ll steady d your legs l aand lie down on the ffloor. Don’t get too comfortable. D f

SHORTS ADIDAS.CO.UK, ‘AIR ZOOM PEGASUS 33’ TRAINERS NIKE.COM

TOTAL TIME 50MIN

INTERVALS 01\ SPRINT 25MIN

44 MEN’SS HEALTHH

WEEKEND FATBURNERSS GIANT SET

02 \CRUNCH 4 SETS OF 25 REPS

WOODCHOPPER WOODCH OPPER 02b\CABLE 4 SETS OF 15 REPS EACH SIDE

Begin this six-pack circuit on the floor. Contract your abs to lift your shoulders, touching elbows to knees (A). Tense your abs at the top, then return slowly (B). Breathe in as you lower, and exhale as you crunch. Do 25, then move on without resting.

Head straight over to the cable machine and stand side-on, an arm’s length away. Hold the pulley with both hands up to your right (A). Explosively pull the cable across and down by contracting your core (B), then return slowly. Do 15, then switch sides.

A A

02c\PLANK 4 SETS OF 60SEC

CLIMBERR 02d\MOUNTAIN 4 SETS OF 30SEC

Drop back onto the floor (A) and set up with your weight on your toes and forearms, core tight and back straight (B). Hold without letting your hips sag. To take the move up a gear, place both hands on a med ball instead. Now can you feel the burn?

Move into a press-up position and explosively bring alternate knees to your chest (A&B), keeping your back flat and glutes down. Go as fast as you can. After 30sec, collapse and rest for 2min. Now go back to the crunches for the next set. Sorry.

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MEN’S HEALTH 45

SOLID STATS

PT 01.2017

HOW TO CUT A LEANER FIGURE

32,000

calories burned through exercise

(Or 28 tubs of Ben & Jerry’s cookie dough ice cream)

We crunch the numbers on Tom’s gym routine and nutritional shake-up to reveal what it takes to push your body through an eight-week overhaul

28kg of chicken breasts consumed

(the weight of a Dalmatian)

LOST PROFITS

Body fat

Waist

-15kg

-13%

-3.5in

Or three carryon suitcases

Or 78 blocks of cheese

Approximately two jean sizes

HOURS

TOTAL RUNNING TIME

Weight

Equivalent to bingewatching nearly three Game Of Thrones seasons

INSIDE TRACK

NEW LIMITS

Improving your body is about more than looking good, as Tom’s stats from Nufﬁeld Health prove:

Old personal bests were doubled, and then some

Week 01

Week 08

VO2 MAX REPORT

44.1 ML/KG/MIN

48.4

ML/KG/MIN

BLOOD LACTATE LEVEL

7.9

3.7

TOTAL CHOLESTEROL

4.3 46 MEN’S HEALTH

3.2

Week 01

Week 08

80kg

40kg

Litres of protein shakes downed

(Enough to ﬁll a third of your kitchen bin)

BENCH PRESS

LEG PRESS

140kg

70kg PULL UP 1

12 MENSHEALTH.CO.UK

THANKS TO NUFFIELD HEALTH’S CITY FITNESS & WELLBEING GYM NUFFIELDHEALTH.COM

Total cuts over the course of the transformation

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