05/2020 WEIGHT-LOSS SPECIAL
FITNESS
WEIGHT LOSS
MIND
P19 BREAK DOWN BARRIERS
P27 LIGHTER SLEEPING
P35 TIGHTEN YOUR BONDS
Fuel smarter to go further. Our quick guide will help you crash through the proverbial wall on every long-distance run
Want a weight-loss trick so easy you can do it with your eyes closed? Switch up your routine to burn body fat overnight
With couples therapy increasingly popular, our columnist Stuart Heritage goes in search of the tools for marital bliss
P44 RING THE CHANGES
P22 THE 1,000KCAL CARDIO KING
P43 NATURAL PICK-ME-UPS
One man flips his attitude to training in a bid to master the strict muscle-up in a month
AirBike or Concept 2? We assess which machine delivers more burn for your buck
If life’s stresses are weighing heavy, these 18 tips will give your spirits a welcome lift
P113 DYNAMIC DUO
P66 FAT: A LOSER’S GUIDE
P72 FRIENDS DISUNITED
Ride it out with a gymnastics and cardio finisher that will supercharge your bid for extra endurance. Grit your teeth
Everything you need to know about eating and training for fat loss in one bite-sized package – plus the stuff worth forgetting
A third of men have “no close friends”, particularly those in their mid-thirties. Learn to reclaim your social life
HEALTH
NUTRITION
TECHNOLOGY
P12 GLASS HALF FULL
P16 REFRESH YOUR HERBS
P31 GET FITTER IN THE MATRIX
Traditional British pessimism could be downing your life expectancy. It’s time you turned your frown upside-down
Turn common herbs from a sad garnish into a powerful (and flavourful) frontman, replete with fresh advantages for your fitness
Give yourself the home advantage when you’re training through spring showers. This virtual tech guarantees new endurance IRL
P24 THE END OF HANGOVERS?
P39 GO NUTS FOR ANTI-AGEING
P36 RECOVER ALL BASES
The MH Lab puts the new wave of pre- and post-drinking wonder tinctures to the test
A handful of almonds is the latest, most snackable solution for younger skin
We test the best new recovery kit aiming to help you rest and perform better. Chill out
P40 GREENER ENERGY
P100 MORE THAN AN OEUF
P138 GAME EXTRA BRAIN POWER
Eating less meat is good for your health and that of the planet. Plus, as our supps prove, you needn’t miss out on muscle
How to fine-tune the classic omelette to deliver 30g of protein and 10g of fibre – the ideal ratio to beat hunger and build muscle
Take aim at a cognitive boost by wrestling the PS4 controller from your kid. One game is your best shot at making real mind gains
4 MEN’S HEALTH
IN THIS ISSUE BRIGHT IDEAS TO PUT A SPRING IN YOUR STEP
ON THE COVER P104 ADI GILLESPIE How the PT, entrepreneur and MH cover star maintains his passion for fitness
P78 THE BEST RESTAURANTS With these healthy hotspots, dining out doesn’t have to be a blowout. Indulge wisely
P28 TRAIN LIKE BOND Steal the plan Daniel Craig uses to bulletproof his body at 52. It’s a licence to kill fat
P50 30 DAYS OF 6-PACK FUEL Rich in protein, fibre and – crucially – flavour, these easy meals won’t leave you hungry
P56 FIGHTING SPIRIT Mental ill-health might be our armed forces’ greatest enemy. MH meets the men who are fighting back
COVER CREDITS PHOTOGRAPHY DAVID VENNI MODEL ADI GILLESPIE STYLIST HAYLEY LAWRENCE FOSTER CLOTHING TRACKPANTS RHÔNE AT SPORTSEDIT.COM GROOMING LAURA DEXTER
What We Talk About When We Talk About Running A cardio-haters’ guide to picking up the pace p86
THE EXPERT PANEL CRUSH YOUR GOALS WITH ADVICE FROM OUR SQUAD
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Learn from the four-time champion of the “sport of fitness” and you can take your functional workouts to an elite level p20
Keto or fasting? “Good” fats or fat-free? Grant and co bust the myths and consult the science to make weight loss great again p66
The RAF veteran and celebrity PT Gillespie explains how training has gifted him focus in times of flux p104
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From medal chasers on the track to conquerors of the British wilds, Mounsey and others lead up the nation’s running tribes p86
With the military facing a mental health crisis, soldiers such as Haughton argue for a seismic change in our attitudes p56
Why do we neglect our friendships? As loneliness becomes an epidemic, Tod extols the value of keeping your good mates close p72
THIS ISSUE IS BROUGHT TO YOU BY… 8 PERSONAL TRAINERS
2 SPORT SCIENTISTS
5 MENSWEAR INSIDERS
1 COUNSELLOR
5 CAMPAIGNING SOLDIERS
1 CONDITIONING COACH
4 MASTER CHEFS
1 SOCIOLOGIST
3 MENTAL HEALTH RESEARCHERS
1 EXERCISE PHYSIOLOGIST
3 LEADING AUTHORS
AND 1 WORLD’S FITTEST MAN
44 EXPERTS
6 MEN’S HEALTH
HEAD OF SUBSCRIPTIONS, MARKETING AND CIRCULATION JUSTINE BOUCHER
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MEN’S HEALTH IS PUBLISHED IN THE UK BY HEARST UK, A WHOLLY OWNED SUBSIDIARY OF THE HEARST CORPORATION. HOUSE OF HEARST AT LSQ, 30 PANTON STREET, LONDON SW1Y 4AJ, TEL: 020 7312 3800. FAX: 020 7339 4444. COPYRIGHT © 2020. ALL RIGHTS RESERVED. ISSN 1356-7438. MEN’S HEALTH IS PRINTED AND BOUND BY WALSTEAD ROCHE, VICTORIA BUSINESS PARK, ROCHE, ST AUSTELL, CORNWALL PL26 8LX. DISTRIBUTION BY COMAG. PUBLISHED 11 TIMES A YEAR. CONDITIONS APPLY. CONTACT OUR CUSTOMER SERVICE TEAM AT HEARSTMAGAZINES.CO.UK/CONTACT-US OR CALL US ON 01858 438851. LINES OPEN WEEKDAYS, 8AM9.30PM; SATURDAYS, 8AM-4PM. OR YOU CAN POST YOUR QUERIES TO: MEN’S HEALTH, HEARST MAGAZINES UK, TOWER HOUSE, SOVEREIGN PARK, LATHKILL STREET, MARKET HARBOROUGH, LEICS LE16 9EF
EDITOR’S LETTER
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PAGE
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IT’S TIME WE DEFENDED THOSE WHO DEFEND US
72
Studies suggest men are increasingly antisocial. But why have we lost the ability to make friends?
86
PAGE
PAGE
The classic bowling shirt has undergone an unlikely but welcome rehabilitation. Learn how to slay in your lane
66
From a Friday track club to a hardcore obstacle course, every run has its tribe. Find yours
56
PAGE
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Cut through the noise of fat-burning fads and fake news with our expert-backed primer to losing weight
Meet the soldiers and veterans redefining the “military mindset” in the war on mental ill-health
Our pick of the top British restaurants that cater to your macro targets and taste buds alike
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L
ast October, on World Mental Health Day, I gave a presentation to the staff at Asda’s headquarters in Leeds. Among the speakers was a trustee from the suicide prevention charity Papyrus named Tony Harrison. He spoke movingly of his only child, Vicky, taking her own life in 2010. I talked about the work that Men’s Health has done in shining a light on areas where depression and anxiety are often overlooked – in schools and in the workplace, for instance – and in attempting to establish parity of esteem between mental and physical health. Members of the audience shared stories of their own periods of darkness and the support networks that helped them through. There were tears; there was applause. Despite having all the ingredients of a mawkish Oprah episode, it was, in fact, remarkably stirring and uplifting. When people started to leave, one man stayed behind. What he said stopped me in my tracks. “Thanks for coming today. It’s appreciated,” he began. “I just have one question. It’s all very well talking about the
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The RAF veteran and calisthenics expert Adi Gillespie talks us through the importance of training to realise his goals
kids and the women and the people in shiny offices. But what about the people who are affected that nobody talks about?” “Who?” I asked, nervously, as the person in front of me clearly held little truck with the polite conventions of the politically correct. “The armed forces,” he replied. This guy revealed that he had served a number of tours in the army and had been diagnosed with type 2 PTSD (resulting from prolonged exposure to trauma). He was subsequently discharged. He spoke about how the prevailing army culture meant that he felt he was a failure, and how he considered the support he received from his employer – effectively, the state – to be negligible to the point of uselessness. He went on to describe
his failed suicide attempt. He made me think about men, mental health and why it affects us disproportionately. In this issue, we have taken up his call to action. The stats we have unearthed are both shocking and criminally under-reported. Between 2014 and 2018, hostile action accounted for the deaths of two servicemen. Over the same period, 49 UK service personnel died as a result of suicide. Once the various coroners’ inquests have been completed, the number could rise as high as 68. Every year, dozens of members of the British armed forces lose their personal battle with mental ill-health. Thankfully, much good work is being done to stem the tide. From the ex-soldier shot by the Taliban who is now working for the Royal Foundation on the management of mental health in service, to the sergeant major-turned-armed forces well-being champion, we have spoken to the people on the front line against this insidious enemy. This issue has their fighting spirit at its core. As always, we hope to help readers win their own battles. TOBY WISEMAN EDITOR IN CHIEF
MEN’S HEALTH 9
26 HACK YOUR DNA PAGE 40
28 GIVE YOUR MOOD A BIG LIFT PAGE 43
04 REFRESH BORING RECIPES PAGE 16
13 PUT FAT TO BED FOR GOOD PAGE 27
21 01
DOCTOR’S ORDERS
FIX YOUR LOVE LIFE
PAGE 12
PAGE 35
MEN’S HEALTH 11
02
DOCTOR’S ORDERS
LIFT YOUR SPIRITS
LIVE LONGER WITH A GLASS HALF FULL Far from protecting you from disappointment, pessimism will sink your chances of a long, healthy life. Drink in the latest science for a sunnier outlook
W
here our American cousins are notorious for their exhausting optimism, Brits tend merely to “expect the worst and hope for the best”. But our stiff-upper-lip mentality could prove as fatal as it is fatalistic. According to the latest science, Instagramworthy positivity is good for your health. We have long known optimists live longer than pessimists, but scientists assumed that a positive outlook was just an outcome of good health, not its cause. Now, researchers at the Boston University School of Medicine have discovered that it works both ways. Their long-term study of 70,000 older people found that, on average, the most optimistic participants lived 15% longer. Though it’s true that the upbeat individuals were more likely to take active steps to overcome life’s challenges – taking up running if they became overweight,
HEALTH NEWSFEED 05/20 for example – the study showed that optimism alone accounted for a 9% rise in lifespan, regardless of behaviour. You can take practical steps to break the negative cycle and trick your mind into adopting a brighter outlook. Research conducted by the Harvard Medical School found that daily meditation helps to disconnect brain regions that induce fear and anxiety, while strengthening those connected to empathy and rational thinking. If mindfully being “in the moment” sounds too ethereal to you, try living in the past. Studies have found that a dose of nostalgia in the morning can improve your levels of optimism throughout the day. Which, to us, sounds like a great excuse to pump up the 1990s playlist and belt out “Things Can Only Get Better” in the shower.
IRON OUT YOUR NEGATIVITY This 10-minute kettlebell circuit will pump you full of endorphin-induced positivity B
A
01/ KETTLEBELL PLYO PRESS-UP 3 sets of 10 reps Set up in a plank with one hand on a kettlebell (A). Lower to the ground, then push back up and swap hands (B). Drop into another press-up in one fluid movement. B
A
02/ TURKISH GET-UP 3 sets of 4 reps each side Lie with a kettlebell in your extended left arm. Step your left foot up to your right knee (A). Push through your right hand and left foot to stand up (B). B A
03/ CLEAN AND PRESS 3 sets of 8 reps each side Squat holding the kettlebell at knee level (A). Pull it up to your chest, then move your arm underneath the weight and stand tall, pressing the kettlebell overhead (B).
RAISE A GLASS TO OPTIMISM’S HEADY HEALTH BENEFITS
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WORDS: LOUEE DESSENT-JACKSON | PHOTOGRAPHY: JOBE LAWRENSON | ADDITIONAL PHOTOGRAPHY: PHILIP HAYNES | MODEL: LEE PHILIPS AT ANDI PETERS MODELS
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THIGH AND MIGHTY
MORE NORSEPOWER FOR YOUR ENGINE A mighty weights-free combination, the SISSY SQUAT TO NORDIC CURL builds stability and raw strength in your lower body to supercharge your pavement and pedal power. Move slow for more go
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oing all out under a barbell with big compound squats is all very well, but it pays to be specific, too. And if you want to run further or pedal faster, you sometimes need to pump the brakes. This combination of two little-known exercises will slow you down for speedy gains. “The Sissy squat – named after Greek mythology’s Sisyphus – is one of the best quad-isolating moves you can do,” says veteran PT Scott Laidler. “And the Nordic curl works on your hamstrings to balance out your progress and injury-proof your lower body.” Together, the exercises target the two major muscles of your upper leg, building levels of power and speed worthy of an epic hero. Laidler stresses the importance of maintaining good form throughout. Your swift progress in the saddle and out running is won through controlling the movement. “The Sissy squat won’t feel natural, so to make it easier, you can attempt it in a squat rack, holding the bars,” he advises. “Four low-rep sets with plenty of rest will provide a strong start.” Get this right and all your goals will fall into place.
01 STAND AND DELIVER Stand tall, with your feet shoulder-width apart and your arms crossed and raised to shoulder height. Quickly flex your quads to switch on the correct muscle fibres and bend your knees.
02 DOWN TIME Now, lower yourself to the floor under control, balancing on your toes as you descend. Try to keep your core tight, and resist the urge to arch your back. Remember, good form is key.
03 FALL GUY Once your knees have reached the floor, keep the rep moving fluidly. Contract your hamstrings to control your descent as you lean forward.
WHAT YOU’LL GAIN
THE BEST EXERCISE YOU’RE NOT DOING
PEDAL POWER
IRON QUADS
INJURY-PROOF MUSCLE
04 FALL OUT Eventually, gravity will take over and you’ll drop. Aim for a 10-second rep to create enough time under tension across the move. Jump back up, then give us four more.
14 MEN’S HEALTH
WORDS: MATT EVANS | PHOTOGRAPHY: PHIL HAYNES I MODEL: LUIS YOUNG AT W MODELS I STYLING: ABENA OFEI I GROOMING: NAT SCHMITT USING CLARINS FOR MEN I SHORTS NIKE AT SPORTSDIRECT.COM, TRAINERS NEWBALANCE.CO.UK
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THE HEALTH SNOB’S GUIDE TO
GARDEN HERBS Be truly green and cultivate common herbs from a simple garnish into the flavourful main event. You’ll harvest fresh health benefits
01 REAP REWARDS It’s time to clear the dusty jars at the back of your cupboard and plant the seeds of optimal nutrition. As well as packing the potent flavours you need to make your fitness fuel taste truly gourmet, fresh herbs will add a finishing touch of extra vitamins and minerals to any meal. Allow the experts at Jekka’s (jekkas.com), a Gloucestershire-based herb farm with more than 30 years’ experience, to make your fingers green and your belly full.
A MINT Mint does far more than keep bad breath at bay. A study conducted by the University of Adelaide demonstrated that it can improve gut health and alleviate IBS symptoms by activating an anti-pain channel called TRPM8.
B BASIL Long-revered for its myriad health benefits and its ability to enliven almost any Italian dish, basil is rich in phytochemicals, including eugenol and limonene, which reduce oxidative stress and fight the spread of certain cancers.
C PARSLEY Just an 8g portion of parsley packs 16% of your recommended daily intake of vitamin C. This will help to prop up your immune system when heavy training sessions put you at greater risk of catching the office lurgy.
D CORIANDER This herb reigns supreme in south Asian cuisines for good reason. It contains antioxidants linked to increased immunity and anti-cancer properties, while its seeds are full of hypoglycaemic compounds that help to steady blood glucose levels.
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02 GROWTH OPPORTUNITY You might have ditched the dry stuff, but that doesn’t mean spending your weekends trudging around the local allotment in your Hunters. The Smart Garden will help you set up your own herb-cultivation operation on your kitchen countertop (£95 clickandgrow.com), providing the optimal conditions for growth. And consider investing in Jekka’s A Pocketful of Herbs (£13
jekkas.com), a book that will serve as your A-Z on your path to Monty Don status. Once you have successfully grown your first crop, prune and preen with a set of Japanese forged snips (£24 jekkas.com), and keep your harvest fresh for longer in a simple herb keeper (£15 coleandmason.com).
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HERB YOUR ENTHUSIASM
SPICE ODYSSEY
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03 EAT YOUR GREENS Refresh your recipe repertoire with these evergreen additions from Jekka’s. They’re simple, flavoursome and heavy on the herbs to maximise the health perks of every mouthful. Take a leaf out of their book.
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NICE’N’SPICY Create flavour combinations of which the Colonel would be proud by adding these health-enhancing spices to your stash of fresh herbs
SERVES 4 Mint, 50g Parsley, 50g Chives, 20g Couscous, 100g Tomatoes, 4, chopped A cucumber, chopped A red onion, diced Lemon juice, 4tbsp Olive oil, 6tbsp Tofu, 300g Salt and pepper
B CLEAN BILL OF HEALTH PESTO SALMON BAKE METHOD Finely chop the mint, parsley and chives. Put the couscous in a large bowl, along with the tomatoes, cucumber, onion, lemon juice, half of the olive oil and the herbs. Dice the tofu, before frying in the rest of the oil over a medium heat for 15 minutes. Once golden and crispy, combine with the salad, then cover for up to six hours in the fridge to let the flavours infuse. A sure-fire hit for al fresco lunches, and a protein-rich meal prep option, too.
SERVES 4 Fresh basil, 2 bunches Extra virgin olive oil, 275ml Garlic cloves, 2 Pine nuts, 30g Lemon juice, 1tbsp Lemon zest, 1tsp Parmesan, 60g, grated Salmon fillets, 4 Courgettes, 2 Sugar snap peas, 300g Tenderstem broccoli, 200g
METHOD Using a food processor or pestle and mortar, blend the basil, olive oil, garlic, pine nuts, lemon juice and zest, adding salt to taste. Stir in the Parmesan, then spread over each salmon fillet, flesh side up. Bake in foil for 20 minutes at 180°C. Finely slice the courgettes, then stir-fry in olive oil for five minutes with the sugar snap peas and broccoli, making sure they retain their crunch. Serve topped with the salmon for a hearty hit of omega-3s and vitamins.
TURMERIC Long used in Ayurvedic medicine for its potent antioxidant and anti-inflammatory properties, this spice helps to curb the oxidative stress linked to cardiovascular disease.
WORDS: MILLIE WEST | PHOTOGRAPHY: LOUISA PARRY FOOD STYLING: IONA BLACKSHAW I PLATES HABITAT.CO.UK
CAYENNE In a study at Tianjin Medical University, men who ate chillies a few times a week performed significantly better in strength tests than those who opted for a mild lemon and herb dressing.
GINGER Researchers at Kaohsiung Medical University studied the effects of ginger on cold and flu viruses and found that it could help to protect the respiratory system when consumed fresh.
C POST-GYM CHIMICHURRI STEAK SANDWICH SERVES 6 Parsley, 2 bunches Red chillies, 2 Green chillies, 2 Shallots, 2 Garlic cloves, 6 Oregano, 4tbsp Red wine vinegar, 4tbsp Salt, 2tsp Extra virgin olive oil, 10tbsp Sirloin steak, 6 Ciabattas, 6
METHOD Finely chop the parsley, chillies, shallots, garlic and oregano. Throw it all into a mixing bowl, then combine with the vinegar, salt and oil. When the chimichurri is mixed well, divide it into two – half for your marinade and half for your sauce. Marinate the meat, then cook the steaks on the grill to your liking. Warm the bread in the oven, slice and add your steaks. Spoon the remaining chimichurri over the meat. Close the sandwich and devour.
D FIRST DEFENCE CORIANDER, FETA DIP AND PITTA CHIPS SERVES 6 Coriander, a bunch Wholewheat pittas, 3 Olive oil, 75ml Shelled pistachios, 100g Feta cheese, 300g Dill, ½ a bunch Chives, ½ a bunch A garlic clove, crushed A lemon, zest and juice Greek yogurt, 3tbsp
METHOD Preheat the oven to 180°C. Open the pittas into halves, then cut them into bite-sized strips. Place on a baking tray, brush with olive oil, then bake for five minutes on each side until they’re golden brown and crispy. Blitz the pistachios and oil in a food processor for 30 seconds. Add the feta, herbs, crushed garlic, lemon zest and juice, then blitz for another minute. Stir in the Greek yogurt. That’s it – you’re ready to dip into this moreish immunity-booster.
MEN’S HEALTH 17
06 BREAK ON THROUGH
WHAT HAPPENS WHEN…
03 FINE-TUNING
02 STOPPING DISTANCE
…I HIT THE WALL? Crashing up against the proverbial
It comes down to basic maths. The average person burns 100kcal per mile. So, 20 miles in, you’ve used up your 2,000kcal glycogen supply. The solution is carb-loading: a few days before the race, tweak your diet so that 85% of your calories come from carbs, and maintain this to build up your reserves gradually. Bingeing will only lead to PB-derailing cramps on race day.
wall mid-run is not a sign of mental fragility – it’s a fuelling issue. To help keep you moving, here’s some food for thought on your next race
01
A
Mid-race nutrition requires careful monitoring, too. Ultrarunner Robbie Britton recommends 1g of carbs per kilo of bodyweight per hour of racing. Drinks such as Maurten are your best bet: its ratio of maltodextrin and fructose means your body can process more of those carbs faster. Experiment during training to identify the premium fuel for your tank.
02
20 miles
WORDS: TOM WARD | ILLUSTRATION: PETER GRUNDY | EXPERT: ROBBIE BRITTON, ULTRAMARATHON RUNNER AND COACH (ROBBIEBRITON.CO.UK)
03 JOG ON: MONITOR WHAT GOES IN YOUR SYSTEM TO KEEP YOUR LEGS MOVING
01 RUNNING ON EMPTY In sporting parlance, “hitting the wall” refers to the moment during physical exercise when you feel like you can’t go on. We often associate it with long distance running: typically, it happens around the 20-mile mark of a marathon, when you’ve torched through the 2,000kcal (500g) or so of glycogen that you usually carry in your liver and muscles, forcing you to downshift to your fat supplies for fuel.
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MIND MATTERS Of course, carbs can’t carry you all the way. Even when your glycogen levels are up, Samuele Marcora at the University of Kent suggests you employ a “focus forward” protocol: break the race down into small, manageable chunks. You can also look ahead for a competitor who is suffering, then focus on catching them. It sounds brutal, but the instant sense of achievement will reinvigorate body and mind.
LOUD AND PROUD Ultimately, a marathon is about testing your limits. If you start feeling fatigued, psychologists recommend “self-talk” to push yourself across the line. Research shows that speaking to yourself as a coach – “You can do this!” – is more effective than telling yourself, “I can do this!” Become your own biggest fan, feed off anyone in the crowd emitting positive vibes and watch the wall become but a tiny speed bump on your run to glory. MEN’S HEALTH 19
UNLOCK YOUR WOD GOD MODE The reason you’ve heard of CrossFit? Rich Froning. With OG status achieved, this is how the champion keeps the fire burning
T
he term “GOAT” gets thrown around too freely these days. But given the punishing physical demands of the “sport of fitness”, Rich Froning Jr is one man who has truly earned it. Arguably the greatest athlete in the history of the CrossFit Games, the four-time individual champion has an air of calm. As MH meets him under a 2.5m-high mural of his face, he muses, “I don’t know why they chose a shot of me looking so cross.” Froning’s laid-back attitude is at odds with the ferocity of the team training session he has just completed. That’s his arena now: while Mat Fraser has picked up his torch in the singles event, Froning and his CrossFit Mayhem teammates have won four group titles. “It’s way more fun,” he says. “Being able to train with the team day in, day out, and see the sacrifices they make to push that much harder on the floor is amazing.” It isn’t just the number of people around him that has
20 MEN’S HEALTH
changed. Froning has adapted in the day and not eat until his training. “I’ve been trying night,” he says. “Now, I start to take more care of my body, eating at 1pm and feel good especially as I’ve got older,” for the second workout he says. “I worked with of the day, where I used a chiropractor who does to just feel run down.” some manual therapy, Though simply saving some acupuncture. The big your porridge until thing is to do something midday won’t guarantee on a regular basis, rather you a place at the Games, THE MOTIVATOR than waiting to get hurt. it is reassuring to know Four-time winner of the individual “I’ve also taken to that not even Froning CrossFit Games intermittent fasting, and goes into every session and dubbed the I love it,” Froning says. feeling at his peak. “Fittest Man Rather than some mythical in History”. Push through your day’s @richfroning impact on metabolism, AMRAPs and EMOMs like it’s the practical issue of Froning, however, and fuelling his training that you, too, can build fitness has convinced him. “My worthy of a champion. problem was that I would eat in the morning, get busy
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FITTEST OF THE FIT
QUICK-FIRE FAT-BURN
HOW I BUILT MY BODY
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FORM & FUNCTION You can focus on functional gains and still chase a six-pack. Froning’s session uses the Tabata format to scorch fat and reveal hidden muscle
FIT FOR PURPOSE The CrossFit legend’s training likes and dislikes FAVOURITE MOVEMENT? SNATCH, OR MUSCLE-UP.
A B
01/ BODYWEIGHT SQUAT 8 sets of 20sec, 10sec rest Stand with your feet shoulder-width apart (A). Bend your knees and sit back. Descend as far as you can (B), then reverse the motion, returning to the starting position. Keep your head up and your back straight. A
LEAST FAVOURITE MOVEMENT? RUNNING. 100%! CHEAT MEAL? APPLE PIE.
WORDS: SCOTT HENDERSON AND TED LANE | PHOTOGRAPHY: JASON LEE | CLOTHING: REEBOK
TOP WORKOUT SONG? I LIKE WORSHIP MUSIC, SO ANYTHING BY KRISTIAN STANFILL.
FRONING HAS SPENT HIS CAREER RAISING THE BAR OF REAL-LIFE FITNESS
WHAT DO YOU DO WHEN YOU HAVE A REST DAY? I DON’T REALLY HAVE ONE. I FEEL BETTER WHEN I MOVE EVERY DAY.
B
02/ PRESS-UP 8 sets of 20sec, 10sec rest Support your weight on your toes with your hands beneath your shoulders (A). With your core locked, lower your body until your chest is an inch from the ground (B), then explosively drive up. B
A
03/ SUPERMAN 8 sets of 20sec, 10sec rest Lie face down, arms extended (A). Raise your arms, legs and chest a few inches and pause at the top (B). Squeeze your glutes and pinch your shoulders back and down. Hold for 20 seconds, rest and repeat.
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A
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JOY RIDE
STROKE YOUR ERGO
CLASH AND BURN
MH VERSUS AIRBIKE VS ROWER
Both the trending AirBike and classic rower are effective and brutal. But who has space for both in a home gym? We reveal your best bet
AIRBIKE VS ROWER
“The AirBike is best for intervals,” says PT Faisal Abdalla. “The harder you work, the more resistance you face.” This torches calories fast, but the total burn is lower.
FAT LOSS
It has Chris Hemsworth’s approval. “I love the AirBike. It’s savage, especially in a Tabata.” Hemsworth is proof of Abdalla’s point – you can burn fat without muscle loss.
CELEB
“The rower is low impact,” says Abdalla. “So it is ideal if you’re a novice, have more time and want to burn more calories.” Sit and pull on your lunch hour and you can cull about 700kcal. Gerard Butler credits the ergo for his Spartan abs as Leonidas in 300. “I went nuts for a couple of weeks on the rower while filming,” Butler said. “It made a huge difference.”
MUSCLES
Shoulders
Triceps
Quads
Hamstrings
Back
Biceps
Quads
Core
“It’s amazing for building aerobic capacity without impacting on muscle,” says Abdalla. Going hard on intervals will build speed endurance, so you can go faster for longer.
CARDIO
“The rower’s better for endurance exercises,” says Abdalla. “But it requires more technique than an AirBike.” Stay on form and you’ll build serious stamina – both physical and mental.
BULLDOG AIRBIKE 3.0 £850 BULLDOGGEAR.EU The 3.0 boasts better stability and a new fan, which means no swaying and less noise when you go hard. Plus, that matte finish looks sleek.
STAR PLAYER
CONCEPT 2 MODEL D £860 CONCEPT2.COM Recognised by pro rowers as the gold standard for indoor training, the Model D is compact and mobile enough to fit in any garage gym, too.
THE MH VERDICT: ROWER WINS! First, know that you can buy them together for less than the price of a gym-standard treadmill. But, should you have room for just one in your life, the rower’s greater versatility – from brutal intervals to grit-your-teeth slogs – makes it the smarter buy if you want to pull towards a fitter, leaner body. 22 MEN’S HEALTH
WORDS: TED LANE | PHOTOGRAPHY: PHILIP HAYNES | MODELS: LEE MCLAUGHLIN AT W MODELS, TOM BLISS | ADDITIONAL PHOTOGRAPHY: GETTY
In 2017, strongman Brian Shaw rowed 100m in less than 13 seconds, beating the world record at the time. It was his first attempt.
The total calorie burn MH fitness editor Andrew Tracey targets during a partner workout on an AirBike.
TOP MEDS FOR ROUGH MORNINGS Can new-wave hangover
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cures really beat a bacon sarnie? MH hit the pub in the name of science
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24 MEN’S HEALTH
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MH WINNER
01 OVERTIME 79/100 Overhang £2 hollandandbarrett.com Performance Ease of Use Taste
SETTLE DOWN Based on an old Italian family recipe that’s been handed down from generation to generation, Overhang contains 50% of your daily vitamin C, which is thought to add energy and reduce fatigue. It’s also tailored to help speed up hydration. The mix of ginger, orange, lime and milk thistle should combine to lift the fog and settle your stomach.
Ed Cooper, deputy digital editor, says: I normally deploy the Red Ambulance (full-sugar Coke) after a night on the red wine, but this helped see off the nausea. Sadly, it did little to calm the pounding head. There’s no need to neck this – sip it over a few of hours and it’ll ease you into the day. It helps that it doesn’t taste too bad.
PHOTOGRAPHY: ROWAN FEE
he medical term for a hangover is veisalgia. It’s derived from the Norwegian word kveis, which means uneasiness following debauchery, and the Greek word for pain, algia – and we’ve been looking for a cure to debaucheryfuelled pain for as long as we’ve been inflicting it upon ourselves. In ancient times, the Assyrians dealt with the painful after-effects of merriment by consuming a mixture of ground birds’ beaks and myrrh. Today, it’s more likely a strong coffee and something greasy between white bread. The future seems a lot more scientific, if less appetising. A trend for health tonics is emerging, with unpronounceable active ingredients that boost liver function, pause nausea and clear brain fog, and they’re quickly becoming a mainstay of health shops. Whether they really can cure a bastard behind the eyes is another story. Who better to test these tinctures than the editors of this very magazine? Can you let loose of an evening but still keep hitting your work deadlines and health goals? We go in search of the proof.
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MORNING GLORIES
BOOZE CONTROL
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DRUNK SCIENCE The testing method so easy you could do it under the influence
O1 DRINK The MH editors were told to go out and drink. These “cures” weren’t to be given an easy ride.
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O2 DETOX Then they needed to stick to the dosage. Which wasn’t that easy to read (or remember) at 3am. O3 DECIDE Finally, they decided how they felt relative to their usual pain. Up and at ’em, or still sofa-bound?
03 OUT-FOX BOOZE 81/100
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Yeti & The Fox £6 yetiandthefox.com Performance Ease of Use Taste MORNING AFTER PILLS The active ingredients seem worthy: S-acetyl glutathione (for your immune system) and vit B6 and N-acetylcysteine (which help alleviate the effects of booze on the liver). Take one pill during your session and two before bed. Shane Kurup, deputy style editor, says: I tried these during Men’s Fashion Week, which tests the mettle of even hardened drinkers. I somehow remembered to take the pills after 16 hours of drinking and, I must admit, I felt considerably better than usual.
02 SHOT IN THE ARM 83/100 Morning Recovery Drink £5 storkz.com Performance Ease of Use Taste
BRO SCIENCE Created by a former Tesla engineer, this is the only brand that scientifically tested the outcome. In a randomised, double-blind, placebo-controlled human study, users felt up to 80% better and felt significant improvements in headaches, chest discomfort and anxiety. It contains vitamin C, milk thistle, vitamin B and electrolytes.
Rob Hicks, digital editor, says: This lived up to its “do more the next day” tag. I drank one bottle as soon as I’d finished boozing, and the next morning I was ticking off my running plan’s 10K. It’s a real upgrade on my usual call to Uber Eats for a Big Mac. For the price of an extra pint, I reckon that’s pretty good.
04 HERBAL REMEDY 75/100 Prefunc Herbal Shot £2 prefunc.co.uk Performance Ease of Use Taste GIVE IT A SHOT It’s a 60ml green tea drink with added taurine, turmeric, liquorice, ginger and salt. It purports to be “inspired by the teachings of ayurveda”, but is marketed at hard-partying students and hard-networking city types. Scarlett Wrench, features editor, says: I took a shot at the start of my evening, and another at the halfway stage. I drank a bottle of white and two Margaritas (I think). I felt fine the next day, but that could just be chance. It works best pre-emptively, so isn’t ideal for impromptu midweek drinks.
05 YOUR SAVIOUR 80/100 SOS Me £10 gpnutrition.com Performance Ease of Use Taste THE LONG GAME This one doesn’t mess about. It contains (deep breath): choline for liver function; antioxidants zinc, copper and selenium; iodine for brain function; B vitamins for energy; and vitamin D for immunity. There are five sachets to drink for three days, and pills. Ted Lane, commissioning editor, says: I deployed these on my 30th birthday, so they were up against roughly eight pints. I woke up feeling fresh and enjoyed my sofa day. Plus, spreading out the meds wasn’t so bad. It actually really helped to alleviate fears of the dreaded two-day hangover. MEN’S HEALTH 25
LOSE WEIGHT WITH YOUR EYES CLOSED Dreaming of throwing off unwanted layers? Science shows that a good night’s sleep has you covered
S WORDS: LOUEE DESSENT-JACKSON | PHOTOGRAPHY: ROWAN FEE | BATHROOM SCALES SALTERHOUSEWARES.CO.UK
queezing in an extra workout class, batch-cooking healthy meals, the early-morning cycle to work… Following weight-loss advice would be easier if you had a few more hours in the day. But resist the temptation to rise an hour earlier, or to push back your bedtime. Allowing your new regimen to eat into your sleep is only sabotaging your body goals. Though research in the Annals of Internal Medicine found that low-calorie dieters achieved the same amount of weight loss whether they slept for an average of 5.5 or 8.5 hours per night, the devil is in the detail. If you lose sleep, most of the weight you cut
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PUT FAT TO BED
SIMPLY SHREDDED
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WEIGHT-LOSS NEWSFEED 05/20
will come from lean mass, not fat. In other words, if you start burning the candle at both ends, you’ll inadvertently torch through your hard-earned muscle. Just a quarter of the weight lost by people getting fewer than six hours’ sleep came from fat, while those who were catching the recommended nightly amount of Zs lost twice as much. It gets worse for sleep dodgers. In the experiment, both groups were assigned the same amount of food by the researchers. But without a lab assistant on hand to rein in their impulses, those who were underslept ate twice as much fat and more than 300kcal extra the next day. This was attributed in part to the fact that a lack of sleep causes a spike in the hormone ghrelin, which makes you feel hungry, and a fall in leptin, which signals to your brain that you feel full. Not to mention the risk that, by spending three more hours awake, you’ll spend more time snacking. Take our advice and sleep on it.
HARD AT WORK, HARDLY WORKING Sleep isn’t the only way to beat calories without breaking a sweat 7AM Drink two glasses of iced water before breakfast. You’ll burn extra energy as your body warms the liquid. 10AM Take a fidget spinner to work. It might drive your colleagues mad, but you can expend 350kcal per day simply by fidgeting. 2PM Chew sugar-free gum after lunch. You’ll freshen your breath while burning calories. Plus, it’ll help you resist the biscuit tray. 7PM
SCALE UP YOUR FAT BURN AS YOU SLEEP
Eat more protein, be it chicken or tofu. It will increase the “thermic effect” of your meal, melting more calories as you digest it.
FITNESS FIX BULLETPROOF YOUR BODY
LIVE TWICE WITH BOND’S PLAN FOR AGELESS MUSCLE
D
aniel Craig’s iconic swim shorts scene was 14 years ago. Though he’s now in his sixth decade, this generation’s 007 shows no sign of slowing down – but ploughing through nameless henchmen can be tough on the body. Accordingly, trainer Simon Waterson adapted Craig’s regimen for his
Training for his (likely) final Bond at 52, Daniel Craig had to shoot for new targets. This workout is your licence to boost strength, mobility and stay injury-free
2A 2 SETS OF 25 REPS, NO REST Wrap a resistance band around a pull-up bar, so that the loop hangs in front of you. Step in with one foot, making it take some of your weight, and grip the bar with an overhand grip (A). Pull your elbows down to lift your chest to the bar (B). Repeat.
B
BOSU MOUNTAIN CLIMBER 2 SETS OF 25 REPS, NO REST Set up in a high plank with your hands on the edges of a Bosu. Raise your knees to your elbows alternately to perform one mountain climber (A), then lower your chest to the Bosu (B). Press back up, engaging your core.
A
1B
2B
AGILITY LADDER
BIKE SPRINT
2 SETS OF 60SEC, 60SEC REST
B
A
2 SETS OF 60SEC, 60SEC REST
A
This one is pretty simple, but be warned: it’s going to hurt. Clamber into the saddle (A) and start pedalling (B). Make sure you go as fast as you can, but remember that this is for a whole minute, so try to pick a pace – around 80% effort – that you can maintain throughout. Grit your teeth.
Start at one end of the ladder (A). Staying on your toes, swiftly move through the ladder to build agility, with your right foot between the rungs and your left foot outside the ladder (B). Turn around and work back with your left foot in the ladder. Rest 60 seconds and go back to the pull-ups. B
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A
B
WORDS: TED LANE | BIKE: WATTBIKE.COM | LADDER PHYSICALCOMPANY.CO.UK | BOSU POWERHOUSE-FITNESS.CO.UK PHOTOGRAPHY: PHILIP HAYNES | MODEL: RORY MCCALL AT W MODELS | STYLING: ABENA OFEI | GROOMING: NAT SCHMITT USING CLARINS FOR MEN
ASSISTED PULL-UP
latest film, No Time to Die. “When you get older, you have to realise that your body isn’t as capable as it once was,” he says. “But that doesn’t mean you can’t be just as fit, or look as amazing.” Using this session that fuses bodyweight training with conditioning, three times a week, Craig was able to remain injury-free and stay in killer shape.
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GOLDEN GAINS
CRAIG’S LIST
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YOUR TRAINER Waterson is a fitness adviser working in the film industry. He has worked with Craig since Casino Royale.
B
3A PLANK TO PIKE 2 SETS OF 25 REPS, NO REST Set up in a low plank, resting on your forearms with your elbows below your shoulders (A). Lift your hips and push your head through your arms to raise yourself into the pike (B). Contract your abs and then reverse the movement. Now, go again.
CLOTHES: UK.TOMMY.COM, TRAINERS NEWBALANCE.CO.UK | WATCH PHOTOGRAPHY: LUCKY IF SHARP IMAGE MANIPULATION: SCRATCHINPOST.CO.UK | WATCH: OMEGA SEAMASTER DIVER 300M 007 EDITION £7,390 OMEGAWATCHES.COM
A
3B RUNNING SPRINT A
2 SETS OF 60SEC, 60SEC REST
B
YOU’LL BANISH THE SPECTRE OF AGEING IN NO TIME
Measure out a distance of around 25m, drop into a sprinter’s stance (A), then go at full pace for the line. Drive your elbows backward and pump your legs (B). Jog back to recover and go again. Try for as many sprints as you can in the minute.
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MH GAME CHANGERS ZWIFT CYCLING APP
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VIRTUAL CYCLE
INSIDE TRACK
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THE HOME ADVANTAGE
WORDS: ANNIE HAYES | PHOTOGRAPHY: JOBE LAWRENSON | MODEL: EMMANUEL ALLI AT W MODELS | BIKE CANYON.COM | CYCLING TRAINER: WAHOO KICKR AT ZWIFT.COM | JERSEY, BIB AND SOCKS ZWIFT.COM, SHOES SPECIALIZED.COM
Don’t let rain call the shots on your training. Work up real-life gains on the digital roads of the Zwift simulator ZWIFT MONTHLY MEMBERSHIP £13 ZWIFT.COM
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1bn
pril is the cruellest month. You’re itching to get back on the saddle and build on your hard-won cardio gains, but torrential weather has left your Pinarello gathering dust in the garage. Thankfully, your workouts no longer need to be a washout: with Zwift, you’re home and dry (minus the sweat). First, let’s be clear: this is not spinning. Connect your road bike to a smart turbo trainer and watch on a screen as you outpace your fellow rain dodgers in real time. The trainer adjusts the resistance to reflect the course, so your legs will experience every digitally rendered hill IRL – which is a good thing, depending on your outlook. There’s even a structured e-coaching plan that will take your performance up a gear. Here’s how Zwift reinvented the wheel.
The number of kilometres Zwift subscribers have cycled to date: nearly 25,000 quadmelting laps of the world.
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13,000
The highest number of people recorded riding on Zwift simultaneously. Since it launched in 2014, people from more than 150 countries have climbed on the virtual saddle.
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WATOPIA
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You can tackle courses in six real-world locations, from London to New York, or transcend reality by touring Zwift’s virtual island, Watopia.
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197,000 The total elevation in metres achieved by German triathlete and Zwift fanatic Jan Frodeno. So far, the Ironman world champion has clocked up a staggering 16,825 kilometres. And a lot of hill climbs.
The number of 2019 Tour de France cyclists who trained using Zwift, including 2018’s winner, Geraint Thomas. Try keeping pace with that peloton.
THE GREAT INDOORS Chase down your endorphin high indoors with our pick of the top home workout tech
HYDROW
MIRROR
JAXJOX KETTLEBELL
ECHELON
This rower’s 22in HD screen transports you to the water and mirrors every stroke, so you can race ahead without a river.
A full-length mirror that turns into an interactive studio, using your biometric data to optimise every workout.
Why use six weights when you can use one? Press a button to add or drop weight in seconds and swing towards your goals.
If spin is your jam but a Peloton is too costly, get in lane with Echelon, which uses your phone screen for its display.
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THE SWEET SCIENCE OF HIIT TRAINING
THE BEST GYMS IN THE WORLD
Take your training back to the old school at JAB, for a winning combo of world-class coaching and functional fitness that packs an almighty punch
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FIGHT CLUB TAKE ON THE WORLD “One of the best things about traditional boxing gyms is that the coaches persuade you that you can beat anyone,” says Veness. “That’s now the target of all my trainers.”
“There’s nothing that makes me feel stronger, fitter and more powerful than combat sport,” says Veness. “It’s that feeling that makes you enjoy it, and enjoying it is the key to giving your health kick longevity.”
PHOTOGRAPHY: TOM WATKINS
he 1960s and 1970s were the golden age of boxing – Sugar Ray Leonard, Roberto Durán and Marvellous Marvin Hagler were in their prime,” says JAB co-founder George Veness. “That’s what I wanted to recreate here.” A former England team captain who started boxing at six years old, Veness went on to learn from the country’s best coaches after he finished boxing himself and ended up at the boutique studio Bodyism. “I went from working with top amateur fighters to training mums in Notting Hill,” he jokes. But as East End boxing and West London wellness collided, an idea was born. “The addition of a technical layer and training to acquire a skill, rather than just working out, is what makes this place different,” says Veness. He believes that by shifting the focus towards sport, not just sweat, he has made JAB a place where everyone can enjoy and improve themselves. Getting technical isn’t boring, either. The coaches cover the basics, but they’ll also teach you to box in the style of top boxers. “This week, we did ‘fight like Fury’,” says Veness. In other classes, they have mimicked Sugar Ray Leonard, sticking behind the jab like Lennox Lewis and boxing like Sugar Ray Robinson (“the best of all time”). Here, you can master technique, knock out belly fat and build title-winning fitness – no black eyes necessary.
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TECHNICAL KNOCKOUT
ROUND UP RESULTS
A
GYM JAB
LOCATION LONDON, UK
WEBSITE
JAB-BOX.COM
WARMING UP The coaches focus on mobility and activations, using animal flow to switch on your glutes and core at the beginning of each session. They’re the source of your knockout punching power.
45 MINUTES In less than an hour, you can expect to move between learning and throwing combinations on one of the 16 heavy bags to swinging heavy metal in search of superior fitness.
MEN’S HEALTH 33
21 GET A GRIP
MAN OF THE MOMENT THE FIX-IT FALLACY
THE TOOLS FOR MARITAL BLISS With more men now turning to couples therapy, Stuart Heritage reveals the surprising success of a “less is more” approach to marriage. Listen up
PHOTOGRAPHY: JOBE LAWRENSON
I
am a man. Approach me with your problems and I will deal with them in the manner that men have dealt with problems for generations: by gritting my teeth, rolling up my sleeves and fixing everything. It doesn’t even matter what the problem is. Clogged Hoover. Wobbly tap. Intangible, low-level sense of dread about the world. If you come to me and tell me that something is wrong, I’m the guy who will make it better. Except I won’t. I can’t. And assuming that you’re also a man, you’re probably just as rubbish at fixing things as I am. You’re bad at fixing everything because – brace yourself for a conundrum-induced headache – you want to fix everything. I know. I’m just as staggered as you. This is something I STUART HERITAGE discovered during a recent Having explored the marriage counselling session relationships between (long story). Our counsellor fathers, sons and made us role-play a typical siblings in his memoir Don’t Be a Dick, Pete, argument. My wife said, “I’m Heritage is well placed tired and overwhelmed and to make sense of I’m struggling to cope.” I modern manhood responded in the manner that has been ingrained in all men since birth. I leapt into fix-it mode and asked, “What’s wrong?” Because, you know, I love her and want to make everything better as efficiently as possible. But my wife looked at our counsellor and said, “See?” Our counsellor nodded in sympathy. This was apparently the wrong response. We tried again. My wife said she was tired and overwhelmed, then looked at me. I clammed up, as whenever anyone had complained to me about
A
anything, I’d automatically become Captain Diagnosis: the sooner I knew what was wrong, the sooner I could suggest a solution and everything could go back to normal. But without that response in my arsenal, I had nothing. I was stumped. “How do you think she feels?” our counsellor eventually said. “I don’t know,” I replied, “Probably a bit stressed?” “Then tell her,” our counsellor said. “Tell her what?” I asked. “Tell her that she must be feeling quite stressed.” Now, I didn’t want to tell my wife that she must be feeling quite stressed, because we already knew that she was stressed. After all, we both have eyes and ears and aren’t complete idiots. But, under duress, I relented. “You must be feeling quite stressed,” I said, like a child reluctantly apologising for knocking over a vase. Inexplicably, it worked. My wife smiled, and all the tension immediately disappeared. Weird. Nothing changed. No new information was exchanged. My wife came to me with a problem, and all I did was basically describe what her face was doing. That was it. And it worked. Because – and I had to make our marriage counsellor explain this to me, as I simply didn’t get it – I was treating her like a person. I hadn’t mentally filed her away as a problem to be solved. I stopped, listened and empathised, and she felt validated. It turns out that that’s half the battle won. My reaction made her feel like we were a team. It made her happy. The strange thing is that none of my guy friends know about this. Whenever I’ve told them the magic secret of listening instead of fixing, they’ve all been just as mystified as I was. But now it’s in my toolbox. If you stop and validate someone else’s feelings, even for a moment, they’re bound to feel better about the situation – and then the situation goes away. Sometimes, you can fix something by not fixing it. Further proof, I’m sure you’ll agree, that being a man is a total head fuck.
“Your partner is not a problem to be solved. So stop, listen and empathise”
THE URGE TO FIND A QUICK FIX CAN BE A SPANNER IN THE WORKS
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LAB RATS RECOVERY GADGETS
A new industry of products wants you to believe that tech can speed up your recovery. Chris Mohr spent a month putting its claims to the test
M
y final rep was a failure. As I crumpled on the bench of my home gym, I raised the Garmin Fenix 5 01 that was strapped to my wrist and flipped through the data. My VO2 max had gone into the purple “superior” section and, on the next screen, my recommended recovery time until my next workout had risen from one day to two. I’d achieved
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and quality – for raising awareness of this reality. Now, gyms geared entirely for post-exercise R&R have begun to pop up in London. The value of the recovery drinks market is expected to grow by 6.2% annually from 2018 to 2023, according to an industry report. And companies are marketing gadgets that claim to improve rest between workouts. I was sceptical of these gizmos. To me, they were expensive short cuts to wellness. But as a man in my forties with two kids who lifts almost every day, plays tennis and swims, while travelling for my job and habitually overworking, I’ve begun to feel more pain. I know what my body is trying to tell me, but maybe these products could help me grow stronger, sleep better and feel more energised?
“Now, there are gyms geared entirely for postexercise R&R”
ILLUSTRATION: ZOHAR LAZAR
SUPERCHARGE YOUR DOWNTIME
my goal: to push myself hard enough to have technology bestow upon me another rest day. The idea of recovery has evolved rapidly. It used to be that, after a workout, you’d simply ice, rest and hydrate. In essence, you’d let your body take care of itself. But these days, trainers are pushing for a far more active approach. “Early in my career, I focused all of my attention on training,” says strength coach Joe DeFranco, host of the Industrial Strength Show podcast. “Now, when I get a new client, I map out recovery strategies first, because I realised that a workout is only effective if the athlete is able to adequately recover from it.” You can credit the original Fitbit – which monitored two key recovery markers, sleep duration
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DATA RECOVERY
BEST OF THE REST
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LAB RAT RATING Our pick of products dedicated to giving your healing a hand It was worth a shot. So I began to incorporate more than £4,000 of wellness gadgetry into my life – starting with my bedroom. It’s 8pm, and my Oura Ring 02 tells me: “Bedtime’s approaching. If you want to prepare yourself for good-quality sleep, now’s the time to start winding down your body and mind.” When I’m in bed, it keeps track of my body temperature, movement, breathing, deep sleep, REM sleep, heart rate and more, giving me a report on the effects of my other sleep-centric recovery tools. I adjust my Ooler Sleep System Mattress Pad 03 to 13°C. I slip into my Under Armour Recovery Sleepwear 04 and don my Under Armour Tuned Recovery Glimpse glasses 05 , which block out blue light. My daughters, both now the colour of Smurfs, roll their eyes at me. I lie down on the Helix Dawn Luxe mattress 06 , which feels pleasantly cool, likely due to technology that encourages air to circulate through its layers. Spread over the mattress are Molecule percale sheets 07 , made from the type of cooling wicking materials you might find in a workout T-shirt. A Gravity Blanket 08 locks me into place for a restful night of sleep. It feels sort of like those weighted aprons you wear when you get a dental X-ray. Sleep-recovery products tend to fall into two camps: those that cool you down and those that power you down. Research shows that a cool environment between 15.5°C and 19.4°C helps you fall asleep faster and achieve deeper sleep, an effect attributed to your body’s circadian rhythms. And those blue-tinted glasses are designed to protect your eyes from the blue light emitted by devices, which can disrupt a good night’s rest. Some of the products had little to no effect. For example, the recovery pyjamas, though comfortable, felt no different from the PJs I normally wear and provided no measurable benefit. My Tuned Recovery Glimpse glasses, which turned my children into Smurfs, just felt silly.
O1 GARMIN FENIX 5
02 OURA RING
Ease of Use
Ease of Use
Effectiveness
Effectiveness
03 OOLER SLEEP SYSTEM MATTRESS PAD
04 UA RECOVERY SLEEPWEAR
Ease of Use
Ease of Use
Effectiveness
Effectiveness
05 UA TUNED RECOVERY GLIMPSE GLASSES
06 HELIX DAWN LUXE MATTRESS
Ease of Use
Ease of Use
Effectiveness
Effectiveness
07 MOLECULE SHEETS
08 GRAVITY BLANKET
Ease of Use
Ease of Use
Effectiveness
Effectiveness
09 HYPERVOLT PLUS
10 THERAGUN G3PRO
Ease of Use
Ease of Use
Effectiveness
Effectiveness
11 RECOUP CRYOSPHERE
12 CTM BAND
Ease of Use
Ease of Use
Effectiveness
Effectiveness
But many of these products did help my sleep. After three weeks, my Oura reported that I had slept eight to nine hours at least six nights a week. I was less “awake” during sleeping hours, and my heart rate, normally about 52bpm when sleeping, fell to 48bpm. With my new-found energy from a better night’s rest, and armed with the Garmin, I started tackling
my workouts with renewed vigour. Which is how I came to own a gun. The “percussive massage device” looks like a high-end drill, except that the bit is a hard, rubber disc that tenderises sore muscles. There is science showing that this type of device works. A 2014 study in the Journal of Clinical and Diagnostic Research found that those who underwent five minutes of vibration therapy had significantly less muscle soreness when compared with a control group. Sure enough, after using the Hypervolt 09 on the left side of my body, it felt less sore than the right side and far less sore than it would be after my usual five to 10 minutes of foam rolling. The Theragun G3Pro 10 is louder but holds a charge longer. The Recoup Cryosphere 11 stays cold for up to six hours and adds ice to the benefits of massage with a lacrosse ball. And the less brutal CTM Band 12 is an exercise band with sorenesssoothing nodules along its length. On the days I used these, my Fenix reported that I could return to exercising faster. And my Oura told me I was moving less at night, which may have been a result of my reduced soreness. But I was also beginning to feel overburdened by the devices. All this recovery was, frankly, starting to wear on me.
THE BOTTOM LINE These tools aren’t the last steps towards better health. They are the first. They didn’t always lead to dramatic results, but they did increase my understanding of recovery. The spectre of the Fenix’s data motivated me to work harder in the gym, and the Hypervolt pushed me to rest better for the sake of the Oura data. The more I repeated this, the stronger I grew. There’s also a downside: you can become obsessive. I found myself assessing how I felt by the data my devices presented, instead of by how I actually felt. That’s not right. Though I’m grateful that my month as a recovery lab rat helped me start the process of taking care of myself, I’m sure I can take it from here.
MEN’S HEALTH 37
24
25
SMOOTH OPERATOR
CREAMS OF THE CROP
A
NUTRITION NEWSFEED 05/20 BEFORE
AFTER
MONEY TO GLOW
THE TOTALLY NUTS TIP FOR YOUNG SKIN Almonds can crack your
Not crazy about nuts? Pay your way to a baby face with a luxe anti-ageing cream
QUICK FIX Containing 67 ingredients, including caffeine and whey protein, this provides instant relief for dry skin. Tom Ford Research Crème Concentrate £320 for 50ml
fears of crow’s feet. In a nutshell, it’s time to add them to your desk-drawer arsenal
WORDS: LOUEE DESSENT-JACKSON | PHOTOGRAPHY: ROWAN FEE
M
en’s skincare routines are becoming ever more elaborate. What we used to do with just a wet flannel now requires ointments, unguents, serums and even make-up. But, as Father Time takes his inevitable toll on your skin, why not? Well, for a start, it can be expensive. Plus, researchers have discovered a far simpler, cheaper and less time-consuming solution. In a recent study published in Phytotherapy Research, scientists asked members of a test group to eat two handfuls (60g) of almonds per day for four months and record the effect on their wrinkles. At the end of the 16-week trial, the severity and width of facial lines were found to have declined by 10%. The idea that smart snacking can make you look 10% younger might sound like hokum, but the science appears sound. First, almonds contain a hefty dose of
CLASS ACT
UPDATE YOUR DIET AND YOU’LL BE LOOKING LIKE A SNACK
vitamin E, noted for its ability to inhibit collagen-degrading enzymes in human skin cells. That’s why it’s one of the key active ingredients in cosmetic skin creams. Like other varieties of nuts, almonds also contain omega-3 fatty acids, which a study in the journal Marine Drugs identifies as a major contributor to the appearance of youthful skin. But there’s more good news. You might assume that cramming in an extra snack – one that clocks in at 340kcal – is a sure-fire way to ruin your carefully balanced diet. Not so, according to Korean scientists, who found that eating the nuts before meals led to improved body composition. You’d be nuts not to try it.
This proudly luxe cream comes with a natty silver spoon. Apply it to your face, not tongue, to refresh your skin. La Prairie Skin Caviar Cream £407 for 50ml
TIDE CHANGE This gel infuses tired skin with sea-sourced nutrients for a naturally vibrant, youthful glow. La Mer Moisturising Cool Gel Cream £230 for 60ml
MEN’S HEALTH 39
THE BIG QUESTION
HOW MUCH MORE SUSCEPTIBLE DOES MY FAMILY HISTORY MAKE ME TO ILLNESSES SUCH AS HEART DISEASE AND CANCER? Ben, Durham
ASK MEN’S HEALTH 05/20
I
t’s not just your eye colour and height that you inherit from your family members: your genes can burden you with hereditary illnesses, too. But that doesn’t mean you’re entirely at the mercy of your DNA. In fact, far from it. Your genealogy can give certain diseases an unhelpful leg-up. Scientists have linked Alzheimer’s to your family tree: researchers have found that many sufferers inherit a mutated version of a gene called apolipoprotein E from their parents. Your chances
40 MEN’S HEALTH
YOUR DNA MAY MAGNIFY YOUR RISK OF DISEASE, BUT YOU CAN OFFSET IT
of prostate cancer can also pass paternally, with genes potentially contributing as much as 58% to your risk. While a family history of the disease is by no means a diagnosis, it’s worth checking in with your GP about any unexplained aches and ensure that you get regular checks once you hit the age of 40. However, most genetic roadblocks are easily swerved, according to Sarah Carolides, nutritional therapist at Third Space Medical. For example, if your parents or grandparents suffered from colon cancer,
you can attempt to sidestep your DNA’s defects by chowing down on just 90g of wholegrain foods a day, which will lower your risk by around 17%. The same goes for cardiovascular disease. If your DNA profile forecasts heart trouble, commit to some regular light cardio. As researchers at Iowa State University found, jogging a few minutes each day can slash your heart disease chances by 45%.
Treat your family history not as a cause for alarm but as a smart, personal guide that can help you focus your attention when you’re trying to introduce healthy habits to your daily routine. When it comes to fighting for a long and healthy life, nurture can win out against nature.
26
27
ESCAPE ROOTS
WHEY TO GO
A
TEXT A PT
WORDS: THOMAS LING | PHOTOGRAPHY: GETTY | IMAGE MANIPULATION: SCRATCHINPOST.CO.UK | ADDITIONAL PHOTOGRAPHY: LUCKY IF SHARP, GLEN BURROWS, DAVID ABRAHAMS | ILLUSTRATIONS: BEN MOUNSEY | MODEL: LEE PHILLIPS AT ANDI PETERS
WHAT SUPP?
GOING VEGAN MEANS NO MORE WHEY SHAKES. SO, WHAT’S THE BEST WAY TO MAINTAIN MY GAINS? Louis, Bognor Swapping your trusty whey shake for plant-based powders doesn’t mean missing out on your macros. Clue up on these vegan muscle-makers to dodge the nutritional pitfalls.
Best for EXTRA SIZE Form Performance Protein Chocolate Peanut £26 for 520g formnutrition.com
Best for FLAVOUR Vivo Life Perform Raw Plant Protein £40 for 891g evolutionorganics.co.uk
Boasting a 30g protein hit per scoop, this GMO-free blend has a nutritional profile for optimal green gains. While not a supp for penny pinchers, the pea, brown rice and hemp mix contains all nine essential amino acids for perfect post-workout growth.
To all the cynics blasting green muscle-boosters as bland or tasting like, well, mud: try this rice-based açaí and blueberry powder with almond milk. Deliciously smooth and naturally sweet, it also packs a solid 20g protein punch per serving. Chug gratefully.
Best for MONEY SAVING Bulk Powders Super Pea Protein Isolate £12.50 for 1kg bulkpowers.co.uk
And... ONE TO SKIP Nutiva Organic Hemp Protein Hi Fiber £17 for 454g nutivauk.com
Carving a prime, meat-free body doesn’t have to break the bank. This pea-based isolate provides a protein count on par with non-vegan powders (24g) on a budget. It’s a rich source of BCAAs, glutamine and arginine, too.
If you’re looking for a protein high, a hemp-only powder isn’t your best bud. Though the high-fibre herb mix can cut back sugar cravings, it has a lower protein content (11g per serving) than pea. A gritty, earthy taste also makes this one to weed out.
HOW DO I KEEP MY TRAINING ON TRACK WHILE TRAVELLING FOR WORK? Chris, Hampstead Today 7.03am I’m on the road and have 30 minutes before I head to work – but the hotel gym only has little dumbbells and a treadmill. I need #inspo, stat! No heavy weights or machines? No problem. First thing’s first, though: what’s your training goal? Shrinking my gut and cranking up my muscle: operation “beach bod” before next month’s holiday, basically. No sweat. This gym has everything you need.
GEEK TWEAKS
“I’M ALWAYS GETTING BLISTERS, EVEN IN MY OLDER TRAINERS. WHAT GIVES?”
Treadmill sprints are a great place to start: 20 seconds on, 10 seconds off. Put the track on a slight incline if you’re feeling brave… Can I multitask and take the dumbbells on the treadmill?
Mark, Uttoxeter The fault might not lie with your form, or even the design of your sneakers. All too often, the culprit is your laces. Secure pain-free feet with these quick fixes
NARROW FEET
WIDE FEET
TINGLY TOES
If your foot is sliding around inside your shoe, this can result in extra friction, especially on the heel, which can cause blisters. This lacing system tightens the shoe more than usual, guaranteeing you a snug fit.
However, if the fit is too tight across the middle, it’ll put you at risk of blisters on your arch. This lacing method loosens the entire shoe, especially around the midfoot, and gives you more space. This can also be useful for runners with high arches.
If you experience pins and needles as well as blisters on your toes, miss out the bottom eyelets to loosen that area without affecting fit. This’ll increase blood circulation to your toes and relieve pressure.
Not unless you want to break the machine. Or yourself! After eight intervals, jump off and grab the heaviest DBs. They only have 10kg ones! That’s plenty, Arnie. Shoot for eight sets of eight reps and lower the weights slowly to maximise the benefit.
Today 7.37am I survived! Feeling PUMPED for my morning meeting.
Ryan Evans, ryanevanspersonaltrainer.co.uk
RE
MEN’S HEALTH 41
A
28 MIND GAINS
THE MH SHORTLIST MOOD
18 PROVEN WAYS TO LIFT YOUR SPIRITS Outwit anxiety and low
09
SOAK IT UP Among those with depression, a hot bath twice a week can sink dark moods even better than aerobic exercise.
moods. Our collection of quick tips will pick you up when life weighs heavy
RAISE THE BAR ON YOUR MENTAL WELL-BEING
01/ BREAK IT DOWN Three 10-minute sweats can boost your mood as effectively as one 30-minute workout. There’s always time to benefit from training.
11/ TEAM EFFORT Loneliness is a killer, due to its impact on your mood. Kick out dark thoughts with a weekly fivea-side match.
02/ HOLD STEADY Steady-state runs work, too. Aerobic exercise reduces your levels of stress hormones such as adrenalin and cortisol, so lace up.
WORDS: MATT EVANS | PHOTOGRAPHY: PHILIP HAYNES, SAM ARMSTRONG | MODELS: LEE MCLAUGHLIN AT W MODELS
03/ WATER RELIEF Ensuring that you drink 2.5L of water per day is the simplest way to float your spirits. Bottoms up.
04/ DO PORRIDGE High-glycaemic-index foods are a risk factor for depression. So, swap your croissant for slow-burning porridge.
10/ TAKE THE LEAD Waltz to better mental health with three months of dance classes. A study found that they can help you beat long-term anxiety.
12/ BLUE SCREEN
06
POWER UP
In a study involving nearly 1,900 people, regular weightlifting significantly reduced symptoms of low moods, including lethargy. It’s a heavyduty pick-you-up.
Deficiency in vitamin D has been widely linked to unhappiness. Take a lunchtime walk: nine minutes in the sun will keep your levels normal.
Your brain produces oxytocin during orgasm, countering emotional pain. No partner? Go it alone.
15/ SPEAK UP Equally, psychotherapy has been shown to be as effective for treating depression as meds. Try talking it out before resorting to tablets.
13/ GREEN SHOOTS
16/ PENCIL IT IN
Simply entering a room full of plants can lower your blood pressure, which calms anxiety. Vote green at work.
In a study, four days of sketching was enough to quash symptoms of depression. Life drawing class, anyone?
17/ HIGH BROW Rub the muscles above your eyebrows. This mini-massage reduces anxiety-inducing signals in your brain.
07/ GET CREATIVE
08/ HAND SOLO
Support from your peers – whether over the phone, or over a pint – has been found to be as beneficial as CBT.
Make a solo cinema trip to see a sad film, not a feel-good flick. Counter-intuitively, it boosts endorphins.
More than two-thirds of people with creative hobbies, such as playing guitar, say it builds self-esteem.
05/ SHINE A LIGHT
14/ PUB CHAT
18
GO FISH Ditch Pret for Itsu at lunch to reel in extra omega-3 fatty acids. Depression is less common among those with fish-rich diets. MEN’S HEALTH 43
Adventurist
The
ONE IMPOSSIBLE CHALLENGE. FOUR WEEKS TO TRAIN. GO
44 MEN’S HEALTH
WORDS BY TED LANE
O
f all those who have taken part in this Adventurist series, I am the first to fail. My target was to go from gym bro to gymnastics pro in four weeks by mastering the strict ring muscle-up. I got close – sort of. But I learned far more from failure than I would have from any quick win. As you’ll know, every month, a member of the team is given the chance to journey outside of his comfort zone. Last issue, our Parkrunning subeditor Justin did a halfmarathon in the jungles of the Azores. My journey was less exotic – a 20-minute trip on the Overground from Brockley to Shoreditch – but equally revelatory. I’m comfy in the gym. Give me a bit of rubber matting, an AirBike and a heavy barbell and I’m happy. A good insight into the kind of training I like is the name of the programme I follow: “Thundrbro”. It mixes big compound lifts with isolation exercises, and its goal is to get you hench. So, as I entered my new gym, Lift: the Movement in Shoreditch (liftthemovement.com), and met my new trainer, co-founder Angus Martin, it became clear that I’d left my comfort zone far behind. There was nothing thundr-y or bro-y here. There was incense burning. There were no heavy dumbbells to press – instead, it was filled with rows of perfectly aligned gymnastic rings. My coach was confident. “You’ve got bags of lifting potential, so the pull and the dip shouldn’t be a problem,” he said. “We just need to open up your shoulder mobility to get you through the transition.” Four weeks to loosen off some tight shoulders sounded easy enough: I was going to muscle my way through a muscleup and add the archetypal show-off move to my gym arsenal. The only question was: how soon could I post it on Instagram? THE ADVENTURIST GRAPPLES TO GIVE HIS TIRED TRAINING A LIFT
SHOCK TO THE SYSTEM My first session wiped me out. Returning to the office, I was shaky and a little grey in the face. It reminded me of the first fitness challenge I did for MH, four years ago: a weight-loss challenge, in which I spent 12 weeks grimacing through giant sets of squat jumps and lunges. Yet this was a different kind of fatigue. My central nervous system had given up.
MEN’S HEALTH 45
As I worked through the slow, technical exercises, it took all of my energy and concentration to engage my entire body. Unlike in the metcons I’m used to, I wasn’t giving up as a result of the burn of lactic acid – I was failing because I could no longer get my brain to switch on my muscles. It was a strange, unfamiliar sensation. I was drenched in sweat and had a splitting headache, too, the likes of which I’d only experienced after an hour of CrossFit. This time, however, I’d only worked through a few sets of bodyweight moves. I wore my Myzone tracker to a cardio session and a rings workout for comparison. Unsurprisingly, I burned through a whopping 712kcal in an hour of AirBike and rower work. But I also culled 643kcal in 75 minutes of muscle-up prep. It was so close that it even made Martin double-take. “It would explain why I can train like this and eat pretty much whatever I want,” he mused. After a couple of weeks at Lift, I was moving with more confidence. My combinations of dead hangs and skin-the-cats on the rings were loosening up my shoulders, made tight from hours at a laptop. I felt more comfortable with the false grip needed to transition from pull-up to dip. And when I was strapped into a bungee harness, which took some of my weight, the patterning and technique needed to move through the rep came relatively easily. Then, all of a sudden, I stalled. I tried to do too much in one week. I was rushing. I went to my next session fatigued, and nothing clicked. Something would always go wrong: my false grip would slip, or I’d focus so much on my pull that the tension would go out of my glutes and legs. The early confidence I had in my pulling power turned out to have been misplaced.
BEST PRACTICE It was time for a pep talk. Despite his early enthusiasm, Martin had seen this coming – he just wanted me to work it out for myself. “People view the muscle-up all wrong,” he says. “They see it as a show-off move that’s a sign of strength. It’s not. A muscle-up shouldn’t be hard. Seven-yearold girls in gym class do them easily. “It’s about undoing the ills of modernday movement,” he continued. “We’re hunched over our desks and phones, then we go to the gym and focus on pushes, presses and curls. All this does is tighten us up, and it often leads to pain. The
46 MEN’S HEALTH
Kit Hero GRAVITY FITNESS RINGS £30 gravity.com Ensure your rings are wooden for a smoother texture – the thicker the better. Gravity offers a 32mm option, which will ease the pain of suspending your bodyweight.
muscle-up’s emphasis on pulling and opening up your shoulders can fix that.” This realisation forced my hand. I scrapped the four-week deadline and instead decided to train towards the muscle-up for all the right reasons. The first thing I needed to do was rest. I’m pretty heavy – about 90kg – and hauling myself up and through the muscle-up transition on consecutive days was taking its toll on my tendons. At times, it felt as if my elbows were filled with molten lava. My Thundrbro attitude to training had to change. More was not more. Equally, I had to drill down into exactly what my weaknesses were. The solutions to both were readily supplied by Martin. My new attitude to training was to be determined by the distinction between practice and training. “When you’re looking at skill acquisition, the aim is to rehearse the movement in the most efficient and accurate way possible,” he said. That’s practice: practising technique allows you to then train effectively. If you haven’t practised to a high level, you’re going to train ineffectively, which results in bad habits and the reinforcement of inefficient or incorrect movements. “Consistency over intensity is key,” he continued. “When your patterns fail, stop. Come again another day and apply yourself properly.” Next came an explanation of the strength curve and how it could help me to achieve true pulling power. The curve depicts the difficulty of an exercise
SKINNING THE CAT IS YOUR QUICKEST ROUTE TO BETTER SHOULDER MOBILITY
The
throughout the range of motion and where the need for force application is greatest. In a pull-up, this comes at the beginning and end of the range. “It’s the reason you see many people doing partial chins, never locking out their arms at the bottom and never locking out at the top,” says Martin. “This is the hard bit, and they’re avoiding it.” To master a muscle-up, you need to adapt your pulling routine to attack your weaknesses, not mask them. I was two-thirds of the way there. I had the strength to get out of the bottom of the rep. I could also do the bulk of the pull. But then I’d come screeching to a halt about 15cm short of the top. No matter how much I gritted my teeth, I couldn’t haul myself high enough to get up and over the rings for the muscle-up transition. I’d get caught, awkwardly try to force it and go purple in the face. After realising this, however, the solution was simple – isometric chin-up holds at the top of the rep, to be exact. Every session, I had to lift my chin as high over the rings as possible and hold it there. And hold it. And eventually my weakness would become a strength.
HANG IN THERE
PHOTOGRAPHY: TOM WATKINS | *@LIFT.THEMOVEMENT | ILLUSTRATIONS: HARVEY SYMONS
UNDER MARTIN’S GUIDANCE, OUR MAN CLOSES IN ON HIS GOAL
Technical Mastery Brute strength won’t win you a muscle-up. Get technical with these form tips from coach Angus Martin*
FALSE GRIP
BACK EXTENSION
CHIN DOWN
ELBOWS CLOSE
Hold the rings and wrap your hands around, so your knuckles point to your chest. It’s the only way you’ll move from pull-up to dip.
By contracting through your glutes and back as you pull up to the rings, you can lift your chest higher and create room for your head to get up and over the top.
Once you’re up, to get through the transition, contract your abs and fold forward to push through the rings. Keep your chin down and imagine you’re heading a football.
To complete the muscle-up, perform a perfect ring dip. Keep the rings tight to your body to stop the wobble and make sure you get the rep.
My deadline to achieve bodyweight mastery – this photo shoot – came and went. I’d spent four weeks huffing and puffing, trying to persevere, but had come up short. I couldn’t do a muscle-up. Not even one. But I learned a lot: the nuances of the strength curves and false grips, but also where my training ethos had been going wrong. My weeks at Lift with Martin saw me ring the changes on my entire approach. No longer do I fixate on heavy barbells, quick results and show-off moves. I’ve slowed down. I may only be 30, but I’ve shifted my focus to mobility and looking after my joints, which will stand me in good stead come 40 and beyond. That isn’t to say I won’t still Thundrbro. Of course I will – it’s fun. I’m heading to the beach for my honeymoon in a month, and you can be sure I’ll be hitting eight sets of eight reps of bench to fill out my T-shirt. But that’s OK, according to Martin. Unlike a lot of trainers, he’s no zealot preaching his way or the highway. “Everything works, as long as you do it well,” he told me. “There’s room in training for everything. You just need to understand your body and even things out.” And that’s what I’m going to do. I’ve made room for one rings session a week where I hang and pull to offset all the pushing and hunching I do elsewhere. I am moving better and feel stronger – and, after taking the pressure off for two weeks, I finally did complete a muscle-up. Easily. I can’t wait to show it off on Instagram.
MEN’S HEALTH 47
30 Days of 6-Pack Recipes
FUEL YOUR GOALS WITH A MACRO-CALIBRATED RECIPE FOR EACH DAY
50 MEN’S HEALTH
If there’s one thing that unites all diets, it’s “can’t”. Diets tell you what you can’t eat, how much you can’t eat, and now, with the rise of intermittent fasting, even when you can’t eat. Yes, cutting back on food will lead to weight loss. But eating well is as much about what you gain as what you lose. It should help you harness more energy, build muscle and fuel your workouts. Experts agree that the easiest way to burn fat while improving your well-being is to consume at least 30g of protein and 10g of fibre at each meal. The former promotes muscle growth and repair, while the latter tames hunger and cravings. We’ve crunched the numbers to give you 30 new macro-balanced recipes, one for every day of the month. They also feature generous quantities of another ingredient: flavour. WORDS BY PAUL KITA & SCARLETT WRENCH – PHOTOGRAPHY BY CHRISTOPHER TESTANI
Breakfast You could down a mug of buttery coffee, hoping it’ll make you “bulletproof” – or begin the day feeling satisfied and ready to smash through your cardio commute and morning meeting
01 Breakfast Stack
03 Berry Bowl
Halve a wholegrain English muffin and fill it with a grilled chicken burger patty, a grilled slice of tomato, a small handful of sautéed spinach and two fried eggs. 483kcal
Top a 350ml serving of 2% fat Greek yogurt with a sprinkle of each of the following: sliced strawberries, blueberries, raspberries, blackberries, unsalted pistachios and coconut flakes. 621kcal
02 Green Eggs Make a three-egg omelette with 30g of grated cheddar and a large handful of sautéed baby spinach. Serve with half a smashed avocado on a thick slice of brown toast. 571kcal
Step away from the “lite”. Studies have surprisingly linked full-fat dairy to a lower risk of obesity, reports the Harvard Medical School. Plus, cheddar contains 7.5g of protein per 30g.
Anthocyanin-rich berries can improve fat burning and blood sugar balance in overweight men, according to a study in Nutrients.
04 Salmon Toast Slather wholemeal toast with cream cheese, then top with smoked salmon, capers, dill, sliced red onion and a squeeze of lemon. Eat with a pear for a fibre top-up. 551kcal
05 PB Porridge
08 Cheat’s Burrito
Cook 45g of oats, then stir in two tablespoons of peanut butter and a scoop of chocolate whey powder. Top with half a sliced banana and a tablespoon each of raisins and chopped walnuts. 740kcal
Fry two diced tomatoes with half a red onion, a smashed garlic clove and some red chilli. Add two eggs and mix well. Stuff this all in one end of a wholemeal tortilla, along with a handful of chopped coriander, and wrap it up. 415kcal
06 Apple and Vanilla Oats Combine 45g of oats with a grated Braeburn apple, half a grated carrot, 25g of crushed pecans and a scoop of vegan vanilla protein. Add water and leave to set overnight. 497kcal
07 Turkey Hash Slice, dice, then fry up 110g of turkey, a pre-cooked potato, a quarter of a red onion, a small courgette and a handful of shredded Brussels sprouts in a glug of olive oil. Top with hot sauce. 640kcal
Sprouts are a potent source of glucosinolates, which support cell repair and growth when you’re training. In short? Get muscles from Brussels.
As well as fibre, wholegrains can be a surprising source of protein. A tortilla wrap contains 5.5g, which is as much as a small egg.
09 Super Waffles Using a pancake mix like the one from theproteinworks.com, cook your batter in a waffle iron and top with 200ml of yogurt, two sliced peaches and some unsalted pistachios, flaxseeds and torn mint. 629kcal
10 The Bermuda Roast a 110g piece of cod and cover with salsa. Plate up with a diced roast potato, a quarter of an avocado and a hard-boiled egg. 579kcal
MEN’S HEALTH 51
30 DAYS OF 6-PACK RECIPES
Lunch
14 Protein Platter
11 BBQ Kale Salad Top a bed of chopped kale with 120g of BBQ pulled pork, two tablespoons each of black beans and sweetcorn, a few slices of roasted red pepper and half a diced avocado. 570kcal
12 Power “Pasta” Spiralise two large courgettes, then sauté in olive oil with a punnet of sliced cherry tomatoes. Grill two chicken thighs, pull off the meat and
serve it atop your courgette with a handful of basil. 698kcal
13 Lean Beef Salad Slice 100g of cold leftover steak and serve with a handful each of rocket, romaine and watercress. Top with 120g of chickpeas, a handful of roasted pumpkin seeds, sliced roasted red peppers, and two tablespoons of light Italian dressing. 526kcal
The amino acid tryptophan, found in the chickpeas in houmous, boosts serotonin, lifting your mood while easing your afternoon cravings.
15 Seitan Balls Blitz 200g of seitan, then fry with a diced onion, two crushed garlic cloves and seasoning. Add 75g of breadcrumbs and two tablespoons each of flour, vegetarian suet and water. Shape into balls and bake for 10 minutes. Serve with sautéed spinach and kidney beans. 545kcal
A vegan meat substitute made from wheat gluten, seitan is about three-quarters protein and is a good source of energising iron.
16 Tuna Melt Mix a can of tuna with 50ml of 2% fat Greek yogurt and season with salt and pepper. Pile atop a slice of wholemeal toast and a thick slice of mature cheddar. Heat under the grill or in the microwave until the cheese melts. Eat with a bowl of red grapes and a few celery sticks. 664kcal
17 Tempeh Chilli
CUT AWAY AT BELLY FAT WITH A SALAD THAT MAXIMISES FLAVOUR
Fry a sliced onion with two minced garlic cloves and a pack of crumbled tempeh (about 250g), then cook with a tin of chopped tomatoes and drained cans of kidney beans and chickpeas. Season, portion up, reheat as needed. 526kcal (Serves 3)
18 Salmon Mayo Mash together 170g of canned salmon with a tablespoon of mayonnaise, two tablespoons of minced celery, a juiced lime and 100g of navy beans. Pile between slices of dark rye. 754kcal
Rye has a beneficial effect on both gut bacteria and insulin responses: crucial factors in both fat loss and your overall health.
19 Soba and Swordfish Season and roast a 170g swordfish steak. Douse it in half a juiced lime and serve over 60g of cooked soba noodles, 100g of shelled edamame, and two sliced radishes. Drizzle with soy sauce and top with coriander. Serve with three heads of cooked baby pak choi. 553kcal
A near unbeatable fat-loss food, a 100g serving of edamame beans contains 11g of protein and more than 5g of satiating fibre.
20 Chick’n’Slaw Mix chilli powder, lemon zest and a dash of olive oil, then rub it over a pre-cooked chicken breast. Serve with a coleslaw made from 70g of shredded red cabbage, a grated carrot, half an apple and a tablespoon each of white vinegar and olive oil. 468kcal
FOOD STYLING: JAMIE KIMM | PROP STYLING: MEGAN HEDGPETH
Prep these at home for a midday power-up that’ll keep you burning fat all afternoon. They’re guaranteed to mute the siren song of your office’s local sandwich shop
Assemble 75g of houmous, three Ryvita crackers, two hard-boiled eggs, six baby carrots and a chunk of Swiss cheese. Snack away. 612kcal
SLAY YOUR HUNGER AND PUT YOUR MID-AFTERNOON GRAZING HABIT TO THE SWORD
54 MEN’S HEALTH
GUTTER CREDIT
SHELL OUT FOR FASTER FAT BURNING WITH THE COPPER IN CLAMS
30 DAYS OF 6-PACK RECIPES
Dinner Whether you’re in a hurry or you’re craving time to unwind in the kitchen, these easy dishes will ensure you wake up lighter, brighter and fitter tomorrow
21 Buttered Clams
24 Fish Tacos
In a big pot, cook a bag of littleneck clams (about 25) in 60ml of white wine, with two cloves of thinly sliced garlic, two tablespoons of butter and a large, thinly sliced shallot, until the clams open. Eat with some crusty wholemeal bread and 300g of sautéed green beans. 819kcal
Season and roast a salmon fillet, then flake it and fill three small corn tortillas, along with two tablespoons of black beans, a tablespoon of guacamole and a sliced radish. Add some hot sauce and coriander to taste. 408kcal
Seafood is good for more than just omega-3s. Clams contain copper, which plays a key role in fat burning, reports the University of California, Berkeley.
22 Surf’n’Spud In an oiled cast-iron pan, sear six large scallops over a high heat for a minute on each side. Serve with a roasted sweet potato, topped with a knob of butter and a handful of pomegranate seeds, plus 150g of halved, sautéed and seasoned Brussels sprouts. 452kcal
23 Spicy Dog Stuff a large, grilled vegan sausage into a wholemeal roll and top with 150g of warmed sauerkraut and spicy brown mustard. Serve with 150g of potato salad. 654kcal
As well as boosting gut health, sauerkraut contains a chemical called IC3, which supports healthy testosterone production.
25 Bacon Noodles Cover 60g of dry noodles with boiling water. Add a quarter of a stock cube, a dash of soy sauce, a teaspoon of grated ginger and a handful each of sliced shiitake mushrooms, bean sprouts and spinach. Top with a sliced bacon rasher. Microwave for 10 minutes, then throw in a soft-boiled egg. 445kcal
unsalted almonds and 100g of chopped rapini. Toss with 60g of cooked wholegrain spaghetti and Parmesan. 708kcal
28 Sweet Lamb Chops Sear two seasoned lamb chops and serve drizzled with two tablespoons of balsamic glaze, garnished with a tablespoon of chopped mint. Serve with 60g of cooked green lentils and a large grilled tomato. 398kcal
As well as being a rich source of power-building creatine, lamb contains histidine and CLA fats, both linked to reduced body fat.
29 Buffalo Bun Slide a grilled, skinless chicken breast into a wholemeal bun with a tablespoon of hot sauce and two tablespoons of crumbled blue cheese. Then cleanse your palate with a bowl of raspberries for dessert. 383kcal
30 Chicken Curry Combine 100g of cooked chicken, 100ml of coconut milk, a handful of green beans, half a sliced green pepper and a tablespoon of green curry paste. Warm on the hob until the vegetables soften. Serve with 125g of cooked red and white quinoa. 455kcal
One animal study found that shiitake can offset weight gain and lower unhealthy levels of triglyceride.
26 Tofu Stir-Fry Heat a tablespoon of rapeseed oil and fry half a block of firm tofu, 100g of edamame and the following ingredients, chopped: half a bunch of asparagus, a handful of broccoli florets, half a red pepper, a handful of water chestnuts and a handful of sugar snap peas. Season with rice wine vinegar and soy sauce to taste. 530kcal
27 Shrimp Pasta Sauté four large, peeled prawns in a tablespoon of olive oil, with two crushed garlic cloves, 35g of chopped
CHOP AND CHANGE YOUR PROTEIN SOURCE TO LAMB AND SPIKE YOUR WEIGHT LOSS
MEN’S HEALTH 55
FIGHTING
SPIRIT Words by Daniel Masoliver Photography by Chris Floyd
The “military mindset” is extolled as the epitome of toughness. But critics see it as an ethos that equates vulnerability with weakness and rewards silent suffering – one that is damaging the well-being of our armed forces and contributing to a suicide crisis among veterans. In the fight to improve men’s mental health, changing military culture might be crucial. So, how do we win the battle? We spoke to the men on the front line
The Enemy Within
H
ow do you fight an enemy you can’t see? One that can infiltrate every base, aircraft carrier and submarine and strike down a teenage cadet in the safety of his barracks – yet is just as able to lie in wait for months, or even years, before dealing a fatal blow, long after a soldier has exited the theatre of war and even the military itself? This is not a rhetorical question. This enemy exists, and it is one of the greatest threats facing the British armed forces today. This enemy is mental ill health. Between 2014 and 2018, hostile action accounted for the deaths of two servicemen. The first occurred in 2015, after a soldier who had been wounded in Afghanistan in 2012 succumbed to his injuries. The second fatality took place in 2018, when a soldier was killed in action while deployed in Syria. These men were hailed as heroes, but they were far from the only soldiers who lost their lives during this time. Over the same period, at least 49 UK service personnel died as a result of suicide. Once the on-going coroners’ inquests have been completed, that number could rise to 68. And these figures are for the suicides of active service personnel only: there are no official statistics for veterans, but the number is estimated to be between 56 and 75 deaths in 2018 alone. Every year, without an AK-47 being fired or an IED buried, dozens of British soldiers and ex-soldiers lose their battle with mental ill health. Here’s where it gets complicated. The percentage of service personnel assessed to have a mental disorder barely differs from the figure for the civilian population. In fact, it’s lower, at 3.1%, compared to 4.5%. Yet this statistic considers only people who were formally assessed by the mental health services of the Ministry of Defence (MoD), ignoring those who, for myriad reasons, suffer in silence. The latest nongovernment research places this figure far higher, at around 20% among veterans. “In the last decade, the number of people seeking support from us has doubled,” says Dominic Murphy, head of research at Combat Stress, the UK’s leading charity for veterans’ mental health. “Looking at the NHS, too, we know the demand for veterans’ mental health services is rising. It does seem that more people are struggling.”
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The Resilient Survivor Dan Phillips, 37 Former British army corporal and Invictus Games competitor “In 2011, I was deployed to Afghanistan. With two weeks left until the end of the tour, we were out on one last long-range patrol. We came under fire and I dived for cover. I felt a jolt in my back. Later, I found out that I’d injured my spinal cord. “I was lying in my hospital bed in Bastion Hospital, and I called my wife to tell her that I was going to be airlifted out of there. That’s when she told me she didn’t love me any more. I had a life-changing injury, and I had lost my wife, my family, my home. I’d lost everything. I was in a very bad way.
“I hit the bottle. I was on a lot of heavy medication, and I was really struggling with life. I got drunk one night and went to Beachy Head. I sat down with my legs over the cliff edge. I’d had enough. Luckily, I felt I had a bungee cord attached to me: my children. If it wasn’t for them, I would’ve gone. “Throughout my childhood, I always had to be the protector. And when you join the military and get into a position of authority, you worry that if you show you’re scared or distressed, you’ll upset the other lads. It was ingrained in me not to talk. “There is help, but blokes are horrendous at seeking it. But not talking isn’t macho. It’s not tough. You don’t necessarily have to go and announce it to the world, but men need to know that there’s strength in opening up to people, in going to see your doctor.
“An archery course came up through Help for Heroes and I ended up taking it up. One of the guys said, ‘Do you fancy trying for the Invictus Games?’ I wasn’t selected that first year, but through the experience of going to the trials, I rediscovered the motivation I had in the military. I was a physical person when I was younger. My injury took that away from me – I couldn’t even get my socks on. But now I was building myself back up again. “I still get stuck in that bubble, every now and again, where I don’t want to go out, don’t want to talk to people. But then I’ll go off to a rugby or rowing training camp, and it’ll help get me out of that place. Just taking part in exercise gets that ball rolling in the right direction.”
“People still think that if you do yoga or meditate then maybe you’re a bit soft” David Wiseman
The Enemy Within
Murphy’s research suggests that only 50% of veterans with a mental health difficulty are reaching out for support. “Though more people are seeking help more quickly, there are still many who don’t feel able to.” Why are so many members of the armed forces dying such preventable deaths? Soldiers are willing to risk their lives to protect our country and its people. Are we doing enough to protect them?
STRENGTH OF MIND It is difficult to imagine a more archetypally masculine environment than the military. Every child in every playground knows that soldiers – still mostly men – are the bravest, the boldest and the toughest. They are physical specimens, doers of heroic deeds, real-life action men. It’s not just schoolboys, either. This adulation has birthed a new self-help genre: there are now books, podcasts, boot camps and seminars designed to help you tap into the “military mindset”. Ant Middleton, a former Men’s Health cover star and host of SAS: Who Dares Wins, is a best-selling author who has toured the UK with his show Mind Over Muscle. His SAS co-stars Matthew “Ollie” Ollerton and Jason “Foxy” Fox hold training camps with their events company, Break-Point, and have recently launched a personalised fitness app, Battle Ready 360: “The app that knows you better than you know yourself”. British Military Fitness is the UK’s biggest provider of outdoor training classes, with 140 locations. But while our troops may be the living embodiment of masculinity’s more desirable attributes, they also embody its most self-destructive tendencies. “We can’t ignore the fact that members of the British military are also members of the British culture, which is still characterised by a stiff upper lip,” says Murphy. “I think that it’s amplified in the military, where you find those more traditional views of masculinity and how you should cope under adversity. The term ‘cracking on’ is used a lot in the military. That can get in the way of people feeling they can seek help.” When you talk to soldiers, past and present, who have experienced mental health difficulties, you hear one word over and over again: weakness.
60 MEN’S HEALTH
WISEMAN BEARS THE SCARS OF COMBAT, BOTH ON HIS BODY AND IN HIS MIND. AN X-RAY SHOWS THE BULLET THAT PIERCED HIS CHEST
The Mental Fitness Strategist David Wiseman, 37 Head of programmes at the Royal Foundation “Believe it or not, being shot in the chest wasn’t the worst thing that happened to me in Afghanistan. In 2009, I was involved in an incident in Shin Kalay, in which five British soldiers were lost and a dozen others were seriously injured when rogue Afghan police officers turned their weapons on a British patrol. I was on the scene within seven minutes and commanded the response, including handling the dead and wounded, while trying to defend the position from being overrun by the Taliban. “Add to that experiences like the part-detonation of an IED 3m away, being shot at on a regular basis and actually being shot, and it was a perfect storm in terms of combat-related post-traumatic stress. I was finally diagnosed in 2012. “Then, I was asked to join the Royal Foundation to manage its Endeavour Fund programme. In 2017, I and my opposite number at the MoD, Helen Helliwell, came up with the concept of HeadFIT. In the
past, a lot of the focus was on resilience: how can we harden people to the stress we put them under? Though resilience would be one outcome, HeadFIT is more about overall mental firness and health. We’re trying to provide the armed forces with resources that we hope will help to form healthy habits that men practise every day to take a proactive approach to the management of mental health. It’s the first defencewide programme of its kind. “Anyone will be able to access the HeadFIT resources, not just soldiers. There’s information about breathing techniques, grounding techniques, positive self-talk, problem-solving, strengthening support networks, distraction techniques, goal-setting, and more. It’s based on concepts from sports psychology – how tough guys in sports prepare for a big fight, or a big match; how they go in with fire in the belly but ice in the mind. “The discourse around mental health is hard to change – some people still think that if you do yoga, or meditate, you’re a bit soft. We’re swimming against the tide, but we’re approaching a sea change. Soon, more people will do these things, because why the hell wouldn’t you?”
Specifically, they speak of the fear of being perceived as weak. If you’re weak, you’re untrustworthy and not up to the job. “It’s self-stigma, too,” explains Murphy. “It impacts selfesteem. If you’re struggling, you worry that you’re not the person you used to be.” When you’ve gone your entire life striving to be the protector – for your family and your unit – letting your guard down and admitting that you need help can feel like a defeat. Your sense of self can unravel at the thought that you might require support. This is a sentiment that Bill Grant encounters dozens of times a day. A trained counsellor, Grant manages Forcesline, a mental health helpline run by the military charity SSAFA. Last year, Grant and his team of five received 29,500 calls and messages, up 10% on the previous year. The Forcesline team can field more than 100 calls a day, with callers ranging from lonely veterans to a young soldier who is self-harming. “Something we see quite often, especially among young serving personnel, is a sense of self-imposed isolation,” says Grant. “There is still, sadly, a school of thought that the best way to get over depression or anxiety is to ‘grow a pair’.” Grant takes encouragement from the number of people he speaks to who go on to seek treatment. But for many, admitting that they need help seems too great an obstacle. “A lot of the callers either can’t or won’t believe that they can seek help, and they just suffer more and more,” he says. Consider the language we use to describe an Afghanistan veteran, discharged after losing a limb to an IED. This man is a hero. But what about his friend and colleague who, from only a few feet away, watched the tragedy unfold and was discharged years later with PTSD? Would you describe him as heroic? If not, why not? “Veterans often tell me that it’s more acceptable to have a physical injury than a mental health injury,” says Murphy. “We tend to think of people struggling with their mental health as victims, not heroes.” A term that Murphy hears regularly is “earning a breakdown” – the idea that if an event is horrific enough, PTSD is justified, but if the issue cannot be pinned to a specific, traumatic experience, you haven’t earned the right to seek help. It’s a bleak picture, and the situation isn’t helped by funding cuts
The Reformed Sceptic Glenn Haughton, 47 Warrant officer class one and the armed forces mental health and well-being champion
“When people see a big, tough guy fessing up to his issues, they feel like they can talk, too”
“I joined the army when I was 15. It was an alpha-male environment: there was an expectation for you to be rough, tough and gnarly. I prided myself on being that for the best part of 30 years. So, I wasn’t always accepting of people with mental health issues. I still find that unless someone – or someone they love – has suffered, they don’t quite get it. And I didn’t, until I was diagnosed. “About two years ago, I was an army sergeant major. It was a high-pressure job, and I had to travel a lot. I spent a lot of time away from my family. I was going to bed late. I was drinking too much, every night. I was wired. “I went to the doctor for a knee injury, and that’s when my mental health issues came out. He asked me about my sleep, my sex life, my drinking, and I burst into tears. I was diagnosed with stress, anxiety and depression. I realised that I had to manage my life differently. I never thought a big, tough infantry guy like me would end up doing mindfulness and meditation, but I train my mind every day, because my body won’t work without it. “People don’t expect someone who looks like me with the career that I’ve had to suffer from the pressure, pace and stresses of life. When I tell my story, it changes people’s perceptions. When they see a big, tough guy fessing up to his issues, they feel like they can talk about their own. That’s the power of my mental health champion role. “Fifteen years ago, people would have rolled their eyes at the idea of a ‘mental health champion’, but I think they get it now. In the coming years, it’ll be as normal to talk about this as the physical stuff. It’s going to take time to break down the stigma, but all we can do is to give people the tools, the services and the opportunity to speak.”
MEN’S HEALTH 61
“I thought somebody with a physical injury deserved a place more than me�
The Enemy Within
MORRIS AND PHILLIPS FOUND NEW PURPOSE AND COMRADESHIP COMPETING IN THE INVICTUS GAMES
The Equaliser David Morris, 40 RAF corporal and vice-captain of Team UK at the Invictus Games “My trade is survival equipment, so my main role is to work with things like helmets, oxygen equipment, parachutes, night-vision goggles, harnesses and life rafts. I ended up being one of three specialists on tour with the Red Arrows. That’s when I was involved in the incident that some of my issues have stemmed from. “It was on take-off, when the jets were started up. A pilot’s ejection seat went off inadvertently and his parachute failed to deploy. I was the first person to get to him when he hit the floor. Of course, there wasn’t a happy ending. “I continued with my role and just carried on with daily life. I hadn’t received any help, or anything like that. My whole personality started to change. I had a short fuse. It was hard for people to be around me. I would take it out on family and friends. It was difficult for them, because they knew that I was going through certain things, but they didn’t know how to treat me. They didn’t know how to react. “I started suffering from anxiety issues. I would make excuses not to leave my house, because I didn’t want to get into my car in case something
happened to me. I ended up having cognitive behavioural therapy, which makes you question all of your thought processes. I like being challenged, and I like having a focus, so it seemed to work. Then, I got involved with the Invictus Games. “The taster day was a huge test. It took me about 45 minutes just to get out of my car. I was battling with my head, going, ‘Do I do it? Don’t I do it?’ And I’m really glad that I did. “At the beginning, I thought somebody with a physical injury deserved to be selected more than me – somebody who was suffering with mental health issues. But when you go through the Invictus process, nobody’s treated any differently, whether you’ve got mental health issues or a physical disability. “Invictus is all about support, teamwork and achieving things you didn’t think you could. You’re not going to be the person you once were, but you’re pushing yourself all the time, trying to become a better version of you.”
to organisations such as SSAFA and Combat Stress, even as the mountain of cases with which they are presented grows. A report published by the defence select committee last year rated two out of four MoD mental health centres as “inadequate or needing improvement”: “We are deeply concerned that the MoD is not consistently providing the quality of mental health care to its servicemen and women that they deserve.” Slowly, however, things are changing.
THE NEW GUARD The fortress-like MoD may not be the prettiest building in Whitehall, but it’s certainly the most imposing. Inside, immaculately uniformed members of the army, navy and RAF share low-ceilinged office space with comparatively scruffy-looking civil servants. The walls are decorated with paintings of historical battlefields and portraits of medalled officers. We are led into the office of the chief of the defence staff. The boss is away, but his ornaments are here: a gilthandled sword, an antique spear. The room is dominated by a pale, wooden conference table, which looks like it could have been purchased at Ikea. Everywhere in this building, history is melded with modernity. There are ceremonial daggers alongside bombproof windows.
It feels like an appropriate place to meet Glenn Haughton (page 61), warrant officer class one and senior enlisted adviser to the chiefs of staff committee, and the first armed forces mental health and well-being champion – another modern addition. An infantryman with 32 years of service, Haughton has completed tours of Northern Ireland, Iraq and Afghanistan and was an instructor at Sandhurst (where he counted Prince Harry among his cadets). One of the most senior members of the armed forces, he looks every part the hard-man soldier that his medals authenticate him to be. And yet he is also the face of a more selfreflective, more nurturing military. By his own admission, the army that he joined at the age of 16 was an unforgiving environment, one in which men felt compelled to act tough and suppress perceived signs of weakness. He concedes that his understanding of mental ill health was limited until he received his own diagnosis of work-related stress, anxiety and depression two years ago. “It was a eureka moment,” says Haughton. “I realised that everybody thinks differently, everybody’s mental health is different. And who was I to judge? Who was I to presume that other people couldn’t possibly have a mental health issue? I learned a lot as a result of that diagnosis.” These days, Haughton is trying to eradicate the stigma. Could he ever have predicted, when he signed up in 1988, that the forces would appoint a mental health champion? “No, it wasn’t talked about. I don’t think we started talking about it until the back end of Iraq and the start of Afghanistan, when we started doing trauma risk management (TRiM) stuff. Before, it just wasn’t part of our culture.” And now? “It’s changed a lot over the last decade. There’s still work to do. There will always be work to do. This isn’t something you can do for a bit and then turn it off. It’s got to be a continuous movement.” To what extent the culture within an individual regiment, on an overseas air force base or in a nuclear submarine can be influenced by top-down Whitehall policy remains to be seen, but Haughton and his colleagues are certainly trying. He outlines a comprehensive list of schemes that he hopes will change the way that mental health is considered within the armed forces, from the Defence People Mental Health and Well-Being Strategy of 2017 and training legions of mental health first aiders to the roll-out of educational roadshows. Haughton believes that the £22m-peryear investment pledged by the MoD
MEN’S HEALTH 63
The Enemy Within
The New Role Model Jason Fox, 43 into mental health provisions for the next 10 years will go a long way towards supporting service personnel in need of treatment. For that money to have an impact, however, people need to be seeking help in the first place, and that requires cultural change. “We’re training people in mental health awareness from the first day they join the military. This will endure all the way through to the day they leave,” says Haughton. But creating a generation of soldiers who are cautious to guard their psychological well-being is not a concept with universal support.
FRESH RECRUITS As open as the conversation around mental health has become, not everyone is on board with the message that “It’s OK not to be OK” – especially when it comes to the military. From old-and-bold veterans to media pundits, there are many who are appalled at the idea that the armed forces’ ranks could be filled with a generation of soft-on-the-inside Millennials. (The British army’s 2019 campaign played on this idea with posters seeking to recruit “snowflakes” for their compassion. Despite the predictable backlash from certain audiences, applications almost doubled.) Some argue that on the very real, very dangerous front lines of the future, you won’t want someone with a heightened awareness of his feelings. But that is to misunderstand fundamentally the reasons for removing the stigma around mental health in the armed forces, and it’s a narrative David Wiseman (page 60), a veteran of Iraq and Afghanistan, refutes. A former infantry officer in the Yorkshire Regiment, Wiseman is now the head of programmes at the Royal Foundation. “We ask a lot of our armed forces community, and society depends on it to be operating at a high degree of functionality,” he says. “If you’re asking a soldier to go onto the battlefield, you want him firing on all cylinders, physically and psychologically – to be as prepared as he can possibly be. If you want to be a better solider, engaging the enemy at close quarters, you don’t just need to be able to cover 100 yards in full kit in 14 seconds. You also need to arrive there clear and focused, and to have the capacity for creative problem-solving.” To that end, Wiseman – who developed PTSD following his experiences in Afghanistan – helped to develop HeadFIT, a set of online resources borrowed from elite sports psychology techniques. The
64 MEN’S HEALTH
Former Royal Marine, star of SAS: Who Dares Wins, co-creator of Battle Ready 360 and founder of Rock2Recovery charity “In the special forces, the pressure to perform is on another level. The same goes for the tasks you’re asked to do. That’s probably what screwed my head up: the constant need to perform at an elite level. “There wasn’t a single, isolated moment that I found to be stressful. It was an accumulation. All of a sudden, when I was getting ready to go on another tour, I just felt different. I felt low because I wasn’t looking forward to doing a job I’d loved for a long time. “I approached the psych department, which was a new thing at the time. I was expecting to go in there and say, ‘I’m not feeling too good. What are we going to do?’ I thought there’d be a toolbox of stuff we could use. That wasn’t the case. I was medically
discharged with PTSD in 2012, just because the organisation didn’t have the right systems in place to manage it. I wasn’t ready to leave. I’d spent 20 years learning to be a soldier, and now I had three months to reverse it and become a civilian again. “Fast-forward to 2013, and I was stood on top of a cliff, contemplating throwing myself off. I’d lost my purpose and my sense of belonging. I got to the point where I thought, ‘Is there any point in me still being around? Because I’m not achieving anything.’ It’s a load of bollocks, obviously,
result of a collaboration between the MoD and the Royal Foundation, HeadFIT is expected to be rolled out to every member of the armed forces at the end of April. His ultimate aim is for physical and mental fitness to be given equal weight. Just as strength, stamina and speed give you an edge over the enemy, so does reaching the peak of your emotional fitness. “This isn’t about softening soldiers, or softening the army. It’s about how they can be better at the jobs that they do, so they can regulate their emotions more effectively and focus more intently on the task at hand.” Though this approach could be lifesaving for new recruits, the reality is that for many service people and veterans, these changes will come too late. As Forcesline’s Grant points out, the organisations that exist to support those struggling are desperately underfunded. “PTSD can take 10-15 years to be triggered,” Grant says, “so for veterans of Iraq and Afghanistan, we’re not even close to reaching peak numbers of those who will be suffering.” Wiseman’s mission – to give physical and psychological well-being parity of esteem
but that’s the place people get to. Young men are committing suicide at an alarming rate. We’ve always been told not to talk about our feelings. Well, that’s not working, so let’s look at something else that might work: let’s talk. It’s not about all the fluffy, touchy-feely stuff. You can be a bloke but still open up. “People keep talking now about how we’ve broken the stigma around mental health, and in the broader culture, we are probably not far from that place. But the battle is the stigma in the individual person’s head.”
within the military – is a vital one. Perhaps, in the years to come, the culture surrounding mental health within the armed forces will be a source of national pride, not concern. Signs of this shift are already in evidence at the Invictus Games, a sporting tournament for wounded personnel, in which physical injuries and mental afflictions are given equal weighting. Last year, its founder, Prince Harry, praised competitors for “changing how we view mental health” as a society. It’s Wiseman’s hope that in the near future, wider society will be looking to the military for advice on how to promote good mental health, and not the other way around. “The armed forces – the men and women who serve – are role models. If they can adopt these healthy habits and say, ‘Look, we incorporate these in our life not because we’re soft around the edges, but because it makes us tougher, it makes us better at our jobs,’ then I think a lot of people will start to follow that.” If we can change the culture here, the future looks more hopeful for everyone.
“It’s not about all the fluffy, touchy-feely stuff. You can be a bloke, but still open up”
(Plus the Stuff That’s Worth Forgetting) Is fat loss a complex feat of biochemistry, or an elementary case of eating less and moving more? Neither view is fully satisfying. You don’t need to enter ketosis or subsist on alkaline water to drop a couple of kilos – but there are some clever cheats that can help. This is your primer on the theory and practice of fat burning. Call it your cutter’s choice 66 MEN’S HEALTH
01 Losing game When your body requires more energy than you’re putting in, it breaks down the molecules in fat cells to burn them for fuel. Most of what you “lose” is exhaled as carbon dioxide, while the rest is lost as water.
What Happens When I Lose Weight?
(14st) to 83kg (13st) – lifts your odds. Losing just 3kg can have a similar effect on your blood pressure as a hypertensive tablet would.
Keeping your heart rate in the fabled “fat-burning zone” is said to accelerate weight loss. But do proponents have their fingers on the pulse? Leading exercise physiologist Tom Cowan* decodes the science
04 Maintain your gains If you’re not eating enough, it will be hard 02 The slow burn for your body Quick weight loss to synthesise Think about it in causes your new muscle terms of gains, not metabolism to tissue. A study losses. Dropping a drop, as your body in Obesity found fights to conserve little excess body fat that when people can give your health followed an energy. But that markers a lift on doesn’t mean extremely multiple levels you’re doomed to low-calorie a life of lentils. Try diet, 18% of intermittent fasting: a study in their weight loss was actually Plos One noted an increase in from muscle. Keep your calorie burn among men who deficit at 500kcal or less. ate larger meals, less frequently. 05 Swerve the crash Losing fat improves your 03 Seek small victories body’s sensitivity to insulin, Even men of a regular BMI rebalancing appetite and with excess fat around their energy. But when you’re middles are at a higher risk of starting a new fitness plan, heart disease. Losing 5-10% of post-training blood-sugar your weight – say, from 89kg crashes are common. Factor in a carb refuel to fight back the urge to binge.
“Whether you’re pacing around the office or running on a treadmill, contracting your muscles requires energy. This energy is derived from a mixture of stored fat and stored carbohydrate, which is found in the muscles and liver as glycogen. At lower intensities, fat is your fuel source. However, as the intensity of your work ramps up, a greater proportion of this energy comes from carbs. The fat-burning “zone” is a point around 60-65% of your max at which your body is oxidising the biggest amount of fat possible. “Here’s the rub: that doesn’t mean it’s the best way to get leaner. Weight loss is predominantly determined by calorie balance, regardless of how those calories are stored. Burning glycogen isn’t inherently inferior. For the best results, you need to vary your training intensity, working in multiple heart-rate zones, so you can easily tap into either energy source.”
B I G FAT LI E # 1 YO U CA N ’ T A D D M U S C LE A N D LO S E W E I G HT
Your muscles contribute to a hefty 20% of your metabolic rate, according to the International Journal of Obesity, while your fat mass uses up a mere 3% of your energy. That means adding muscle through strength-building exercises is crucial to staying lean. 68 MEN’S HEALTH
FOOD STYLING: VICKY’S DONUTS | IMAGE MANIPULATION: SCRATCHINPOST.CO.UK
Don’t Miss a Beat
Burn After Reading B I G FAT LI E # 2 YO U N E E D TO SWA P SAT FAT S FO R “ G O O D ” FAT S
“Most foods contain a mixture of both types,” says nutrition consultant Steve Grant. “It’s not one way or the other.” What’s more, the sat fat in grass-fed rib-eye contains roughly the same calories as the supposedly healthier salmon. Plus, feta weighs in lighter than nuts. Q3 Ever tried going vegan? A Are you serious? Go to PALEO B I’m partial to a chickpea curry Go to Q5
Choose It to Lose It The best eating strategy is the one you can stick to. But which of these popular plans is suited to your lifestyle?
Q1 How do you feel about carbs? A Not too fussed Go to Q3 B I like my bread Go to Q2
Q2 But could you give it a break? A I’d cave within day Go to Q6 B Yes, if I had to Go to Q4
PHOTOGRAPHY (WORKOUTS): PHILIP HAYNES | MODEL: RORY MCCALL AT W MODELS | STYLING: ABENA OFEI | GROOMING: NAT SCHMITT USING CLARINS FOR MEN | SHORTS MRMARVIS.COM, TRAINERS NEWBALANCE.CO.UK | KETTLEBELL BULLDOGGEAR.EU | *TCOWAN.CO.UK /@THOMASJCOWAN
Q4 Do you eat out a lot? A Yeah, a fair bit Go to Q5 B Only if Pret counts Go to Q6
The DrugsThat DoWork Carb-blockers and stimulants are more likely to give you stomach cramps than a six-pack. The best fat-loss drugs don’t sell themselves as fat-loss drugs. Here’s our daily supps plan 6am Multivitamin Keep it simple and cover all bases. Falling short of your micronutrient RDIs – particularly mood-supporting vitamin D and energy-boosting B – contributes to fat gain. 8am Caffeine Whether taken as a smooth flat white or a punchy cold brew, caffeine improves your mood, energy and exercise motivation. Useful for your power walk into work. 11am Phenylalanine Taken 30 minutes before a workout, this amino acid can improve your fat usage. It’s
also linked to a reduction in cortisol, a stress hormone that triggers weight gain. 2pm Inulin Powder Add this potent prebiotic to your afternoon shake. It’ll keep your gut bacteria healthy, which in turn will ensure that your metabolism is firing on all cylinders. 9pm Magnesium Spray Finally, spritz this on the back of your knee (where your skin is thin) before bed. High-quality sleep is crucial for supporting fat loss. This will help you get it.
Q5 Are you hungry before 10am? A I’m always hungry Go to PALEO B Very rarely Go to 16:8
Q6 Are you a feaster or a grazer? A I’m a big meal man Go to 16:8 B Habitual snacker Go to CICO
PALEO No missed meals or stingy portions here. This plan, modelled on the foods we (supposedly) ate in the Palaeolithic period, eschews processed foods and grains for meat, veg, fruit and nuts. Purists swerve legumes, too, but the extra carbs can benefit your training. A Brazilian study found that going paleo led to 3.5kg of weight loss, largely by boosting satiety. THE 16:8 Best suited to the sort of man who often “forgets” to eat when he’s busy – or enjoys a big lunch/dinner. Simply limit your calorie consumption to an eight-hour window (eg 12pm to 8pm), ensuring your gym sessions are in sync, so you’re never skipping your refuel. A 2017 study found it led to greater fat-loss in men than simply reducing portions.
CICO This stands for “calories in, calories out”. No food is off limits, so long as you burn it off over the day – but you’ll need a fitness tracker to keep tabs on your output. You need to ensure you’re eating enough protein (100g) and fibre (30g) to support post-exercise recovery and satiety. See page 100 for #inspo.
Your Calorie-Crushing Crucible With a kettlebell and a few metres of space, this brutal circuit – from MH’s World’s Fittest App – engages the huge muscle groups of your lower body to torch as much fat as possible. Make it through each set without dropping the bell. Shoot for four rounds 01 Swing 20 reps
02 Goblet Squat 15 reps
Begin by hiking the weight back between your legs, bending only slightly at the knees. Thrust your hips forward to propel the weight up to eye level. Control the return and flow straight into the next rep. Perform 20, then move on with no rest.
Stand with your feet shoulder-width apart and hold the bell by the sides of the handle, under your chin. Drop into a squat: keep your back muscles switched on to fight the urge to lean forward. Drive through your heels to stand back.
03 Lunge 10 reps Grab a second kettlebell and stand tall, holding them by your sides. Lunge forward with your back straight until your rear knee touches the ground, then push back up to starting position. Repeat on the other side and alternate.
04 Kneeling Press 10 reps Begin in a half-kneel, your left leg forward and a kettlebell in your right hand, in the front rack. Tense your core and press the kettlebell above. Lower under control. Do five reps, then swap sides. Rest for 60 seconds, then start the circuit again.
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Burn After Reading
HIITor LISS? Combining these two training methods is the surest route to sustainable fat loss. Use MH fitness editor Andrew Tracey’s guide to learn how they work – and when to deploy them – to maximise your fat loss HIIT High-intensity interval training involves quick bursts of all-out effort, with recovery periods in between. Use it HIIT sessions should be kept short, so it’s ideal if you’re time-poor, and they’ll hike your metabolism for an impressive after-burn. But HIIT also stresses your body, so keep it down to three non-consecutive sessions per week. LISS Low-intensity steady state – which means keeping your heart rate at a consistent, sustainable pace. Use it On the days between HIIT sessions, or when you
have more time (30-50 minutes). It takes longer to achieve the high-calorie burn you need for fat loss but recovery is quicker, so you can train again sooner. Unsure where to start? Pick four exercises that, when combined, will work your entire body. Then, to ensure you never get bored, perform them using one of the two common exercise protocols below. Each can be adapted for either a HIIT or LISS training style.
For 15min HIIT
For 40min LISS
EMOM Complete a set of reps every minute, on the minute, resting for the remainder. So, if 10 thrusters take 40 seconds, rest for 20 seconds before the next set.
Choose heavier weights and work at a pace you can only hit for 30 seconds before you start slowing down. Your rest periods should be getting shorter by the time you’ve hit the halfway mark.
Opt for lighter weights that will allow you to maintain good form consistently throughout the workout. You should be able to sustain a fairly even pace.
AMRAP Do as many rounds as possible of your circuit over a set time frame. Finish your reps on one exercise, then progress to the next and keep going.
As before, you need to be working close to your max. Rest only when your form is slipping, but ideally not at all.
Either slow down to maintain a consistent intensity, or rest enough between rounds that you’re ready to hit the next one at a similar pace.
A Matter of Timing We asked fitness editor Tracey for his No1 lesson in fat-loss nutrition. His response? It’s not just what you eat, it’s when… “Let’s get one thing out of the way: calorie reduction remains the basis of any weight-loss diet. That’s the primary determinant of whether it’ll work. Having said that, meal timings can have a huge impact on how you’re able to use those calories. I’d always advise eating your day’s biggest meals around your training sessions – perhaps a carbbased meal an hour or so before your workout, with a hefty dose of carbs and protein afterwards. “Ensuring you’re properly fuelled can have a huge impact on your ability to perform in your workouts, helping you push harder, last longer and therefore burn more calories, without overly depleting your glycogen (energy) stores. Whatever your eating plan, when you’re trying to reduce your intake, concentrating your calories before and after training can be a better strategy for performance and recovery than spreading them out.”
B I G FAT LI E #3 CA R B S A R E TH E E N E M Y
Oh, 2010 called, and it wants its meal p plan back. Some people p p can thrive on minimal carbs, but there’s no need. Aim for 1g g of carbs per p kilo of bodyweight y g in the hour after training: the optimal formula for storing those grams as muscle, not fat. 70 MEN’S HEALTH
B I G FAT LI E #4 R E ST DAYS A R E C R U C I A L
True, you can’t go at it 100% all the time. But gently training the same muscles you targeted yesterday – cycling after squats, say – can counteract pain and boost circulation, improving nutrient delivery to your quads and helping you maintain weight loss.
01 Cortisol When levels peak, the stress hormone cortisol triggers enzymes that instruct fat cells to grow. Not a soothing thought. Game it Hitting the gym when you’re burned out or underslept is a common culprit of elevated cortisol levels. The easiest way to decipher when – and how hard – you should train is to check your heart-rate variability, a key marker of recovery. Download an app such as Elite HRV, or a buy a tracker such as the Whoop strap.
02 Testosterone As well as supporting the growth of new muscle mass, adequate levels of testosterone help your body to burn belly fat. Game it Increase your morning sun exposure. Not only will this raise your levels of T-supporting vitamin D, it’s also one of the best ways to rebalance your circadian rhythm, making it easier to fall asleep. A single week of restricted sleep can result in daytime testosterone levels dropping by 15%.
TheHormone Playbook Diet and exercise tell only half of the story. Science is becoming increasingly alert to the role of hormones in how our bodies respond to healthy habits. Tap into yours with our cheat sheet. This is chemistry x fat burning
03 Irisin This newly discovered hormone turns calorie-storing “white” fat into mitochondriarich, energy-burning brown fat. Game it To raise your levels, schedule in daily prolonged exposure to cold temperatures (19°C or lower) by training outdoors in the early morning or late evening. For bonus points, fire up your endorphins before each session with a chilly pre-gym shower. Just grit your teeth.
04 Growth Factor The hormones HGH and IGF-1 break down fat and use that energy to strengthen your muscles and ligaments. Game it You can spike them (without the needle) by performing full-body lifts to the point of fatigue once a week. And avoid eating anything two hours before sleep: it subdues the natural surge in growth hormone that your body experiences in the early hours of the night.
05 Insulin This energy importer takes fat and sugar from your bloodstream and stores them in your body. You want to keep it in check. Game it A study from New Zealand’s University of Otago found taking a 10-minute walk immediately after eating had a more beneficial effect on insulin levels than a longer walk at a different time of day. A trip up and down the stairs after lunch will reduce the likelihood of those carbs being stored as fat.
06 Thyroid Hormones The chemicals T3 and T4 tell your cells how much energy to produce and expend: your metabolic rate, in other words. Game it The majority of the UK is deficient in iodine, a nutrient that’s critical for thyroid health. Include seafood and iodised salt in your diet, and avoid cutting carbs too drastically. “If you cut them out completely, the body down-regulates production of T3,” says Chris Walton, lead trainer at Embody Fitness.
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The Lost Art Of Male Friendship A third of men now say that they have no close friends, with “peak loneliness� occurring in our mid-thirties. Are we simply letting our social lives drift in a tide of work and family responsibilities? Or is this a sign of something deeper? Our writer took a scroll through his contacts list in search of a shoulder to lean on Words by Richard Godwin - Illustrations by Klaus Kremmerz
A
grown a little bittersweet, now that we are in our mid-thirties and scattered around the world: London, Berlin, New York, Los Angeles, Kampala and, in my case, Bristol. If we wanted to get together for paintballing – we don’t, but if we wanted to – it would take six months of planning. As for new friends, well, in the absence of the shared experiences of youth, they’re harder to come. As my mate Sam puts it: “How do you relate in any meaningful way to someone who hasn’t seen you be sick in a crisp packet?”
couple of years after we all left university, one of my mates – we’ll call him Danny – sent an email to me and about a dozen male friends. “Boys, boys, boys!” it began unpromisingly. (We were in our mid-twenties.) What followed was both When it comes to male friendship, a lament and a call to action. complacency and ineptitude seem to be Back in the old days, when we were rife. Late last year, a YouGov poll found students and lived within 100m of each that 18% of British men did not have other, us “boys” saw each other all of the a best friend, while 32% had no one they time, Danny noted. There were about would even call a close friend. By contrast, 10 of us living in one massive house for the figures for women were 12% and 24%. a spell, and I would often wake up to Women were also better at making new find two or three mates skinning up in friends: 22% of women said they had forged my room. This was normal. Missions, a new friendship in the past six months, raves, skirmishes, misadventures, affairs, while only 18% of men had done so. escapades: they all just seemed to happen A life of solitude comes at a heavy of their own accord. It was hard to imagine price. In 2017, the Jo Cox Commission on it ever being otherwise. Loneliness found men to be more isolated But the post-university drift was than women. Of 1,200 men, 11% said they inevitable: instead of escapades, our were lonely on a daily basis, and 35% said time was devoted to nine-to-fives and that being lonely made them depressed. girlfriends. Most of us had moved to Loneliness for men peaks at 35 – an age London, but we were all in different when career and family responsibilities corners of the city. There were still often become more demanding. parties, but they were dinner parties. “Time.” “It’s time.” “I just don’t have We still got together, but when we time any more.” These are some of the did, it was almost always at an event responses I get when I ask men around organised by the women in our lives. that age why they don’t see their friends So, Danny proposed we take action. more frequently. Even if you can find He formed a male-only society named the time – somewhere between career, “Yorkies”, in honour of the sexist chocolate kids, side hustle and nights in with your bar tagline: “It’s not for girls.” And he partner – it’s a fiddly business getting proposed a paintballing day. “Some of your mates to find the time, too. “I am you may be thinking, ‘I can’t be arsed,’ pretty poor at actively maintaining ‘What’s this bollocks?’ or worse,” friendships,” admits one he wrote. “Well, all I can say friend, Prasanna. “I get is, ‘You’re under the thumb, bollocked from time to time FRIENDS WITH BENEFITS pull yourself together!’” A strong social circle is linked for getting this wrong. to reduced inflammation and To cut a long story short: These bollockings have a lower risk of heart disease, everyone ridiculed him. almost always come from Ohio State University found, Three people turned up. women.” Another friend, regardless of whether or I wasn’t one of them. The Tom, says that he leans not you prefer your own company. email somehow leaked to a too heavily on the “magical comedian, who managed to get power” of old friendships. at least three years of material out of it. “Usually, I can just click back in with Worse still, it later emerged that the email friends I haven’t seen in years, but lately had been drafted by Danny’s girlfriend, the sheer quantity of water under the who had become fed up of him complaining bridge is making it harder to re-establish that he never saw his mates any more. good quality connections.” The episode became a running joke Al frames friendships in your midamong our friendship group. But it has thirties in a wistful sense of nostalgia. “If there is a friend with whom you have always had a deep connection, the
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A Matter of Time
Group Action OBLIGATIONS MIGHT THROW YOU OFF TARGET, BUT TRUE FRIENDSHIP IS SOMETHING TO SHOOT FOR
“I’m completely infantilised when it comes to my social life,” says my friend Harry, a father of four who freely soul of your relationship will always be admits that his wife is his social secretary. there. There might be more bramble A few years into their relationship, she and bracken in the way, but it’s there.” oversaw a “cull” of his less desirable But he outlines the growing difficulty to male friends, and now she oversees their fight past that bracken: there are fewer social calendar as a couple, managing the chances to bond, less of that shared sense Christmas party invites, and organising of mission that characterises friendships dinners and holidays. She has “good taste” in our teens and twenties. “We are left in friends, he says, and he likes the men with this unsatisfactory greeting and with whom he is matched. However, parting,” Al adds. “A sense there might be while she maintains independent more, could be more, but isn’t.” friendships with the women, There is the old, eternal he almost never sees the men excuse that is summed up one to one. He does have an by a barbershop song from THE SOCIAL CLUB old “best friend”, but even the 1920s: “Wedding Bells Family relationships have little bearing on your lifespan, here, his wife has to prod (Are Breaking Up That reports the Australian him to make contact. “She Old Gang of Mine)”. The Longitudinal Study of Ageing, almost has to force me to lyrics are fairly clear, here: but people with the most “There goes Jack, there friends tend to outlive those text him,” he says. And yet he doesn’t seem with the fewest by 22%. goes Jim/Down to lover’s overly distressed or resentful lane/Now and then, we meet about this. He seems perplexed. “Is again/But they don’t seem the same.” it something about the male psyche, But there are new factors at play, too. maybe?” he suggests. “I’d feel slightly We are more dispersed than previous uncomfortable initiating a ‘friendship generations, partly because we flock to thing’.” Once or twice, he has joined a major cities for work, then later discover group of dads from his kids’ school who that raising a family in those cities is meet up at a nearby pub every Tuesday. prohibitively expensive. The YouGov “It’s highly convenient and I enjoyed survey found that men were more likely going, but I still thought, ‘Why am I doing to seek social connections through work this when I could be sitting at home than women. But the trends towards watching Death in Paradise?’” freelancing, outsourcing, the gig economy But once things do calm down, the kids and working from home puts more of us at leave home and retirement dawns, what risk of isolation. What’s more, with hourly will be left to pick up? wages falling in real terms, many of us are compensating by working longer hours. Time, time, time again. Women often use motherhood as an avenue for new friendships, but men don’t Family is another contemporary factor. always do the same with fatherhood. The Men are more hands-on with childcare YouGov survey found that 71% of women than we were previously – we want to be, had made friends through their children, but we also need to be, as our partners compared to 49% of men. It took my wife are working longer hours. As positive a matter of months to gather a cohort of as this may be, it also eats into the time like-minded mums when my son started once reserved for a couple of pints after nursery. They meet up every three weeks work. Then, there’s health and, more or so and regularly remind each other how specifically, alcohol. The pub remains awesome they all are via WhatsApp. the default place to meet up, but my The dads all like each other, but we just appetite for (and capacity to absorb) never seem to have the momentum of our alcohol is much lower than it used to be. partners. A few men I speak to actively I am clearly not alone in this. So, it’s not resist making friends through their kids. obvious how to see friends any more. “When I was looking after my kid in the There’s also a dynamic that often creeps playground, I just didn’t want to talk to into romantic relationships. Couples any other dads,” says my friend Philip tend to specialise. One of you is better at (case in point: I have seen him once since cooking, the other at finances. Before you he became a father five years ago). met, you managed both skills OK, but, over “The fact we had children in common time, the finance partner stops helping in didn’t seem to be a basis for conversation. the kitchen and the cooking partner stops And if I make the sort of wry remark managing bills and bank accounts. And at the school gates that might make for whatever reason, a lot of the straight me a friend in another context, it just men I speak to admit they outsource the “friendship” function to their partners.
Lost in Translation
Family Man
“Even if you can find the time between your career, kids and partner, it’s hard getting your mates to find time, too”
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FATHERHOOD NEEDN’T PUSH YOU OUT OF YOUR SOCIAL CIRCLE doesn’t always translate. They’re not necessarily people I want to be friends his three boys. “So, I’m suddenly in a new with. They’re just… other men.” place where I don’t know anyone,” he says. Technology has changed things, too. Sure, it’s easier and cheaper to stay in “How do I make friends? It’s a real issue.” touch with your mate in California – But he also believes that the pining for but it also means you send him a cake the type of friendships we used to have is emoji instead of actually calling him on misplaced. “As I age, I find that what really his birthday. It poses the question: is matters to me is to be around men that I social media making certain features of feel a strong bond of trust and fellowship friendship replaceable? Take humour. We with,” he says. “The old social activities” used to rely on friends to make us laugh. – talking nonsense, flirting with women, Now, we have pseudo-social relationships getting drunk – “just don’t hold the same with people we follow on Twitter, appeal any more. If you look at more Instagram and YouTube, who often seem traditional societies, there was a circle to be snappier with a meme and funnier of elders in service to the community, with a put-down than our actual friends. fulfilling a purpose, rather than just Perhaps that papers over the void. shooting the shit. There’s something about The logic of the marketplace also that stage of life that we’ve lost in modern seems to be taking over friendships societies. Having social connection just for in other, slightly more creepy ways. the sake of it doesn’t really replace that.” An American activist recently tweeted Connection through a shared purpose, a “template text” to send to friends in Roberts believes, is what most men crisis if you’re too busy to be of real help. really want from friendship: working on It starts, “I’m so glad you reached out something together. “Men tend to open but I’m at capacity right now.” Corporate up side by side as opposed to face to face,” jargon seems to be invading our intimate he says. The intense friendships that are lives as well as our workplaces. It’s often found among soldiers are one as if we’re forgetting how example of this, but you don’t to be friends. Or what the have to sign up to find it. Think point of having friends is. of Paul Whitehouse and STRENGTH IN NUMBERS Maybe because it’s hard According to a meta-analysis Bob Mortimer landing fish to monetise friendship? in Gone Fishing, or pretty at Brigham Young University, the health risk posed by a lack much any road-trip movie. True friendship, at least. of social connection is equal to “I don’t look at Facebook Martin Tod, CEO of the that of smoking 15 cigarettes nearly as much as I used Men’s Health Forum, is wary a day, or having problems to,” says Philip, the friend of overgeneralising – men with alcohol use. who doesn’t speak to other get lonely, but so do women – dads. “But if I do, I think, ‘Oh, there’s but he points to the success of the old what’s-his-face’ and don’t make the Men’s Sheds movement, which helps time to actually speak to them. Quite men in retirement who have lost their recently, a friend of mine killed himself. sense of purpose. There are now over I had been planning to see him all year. I 500 “sheds” across the UK, where men ended up finding out about it by reading regularly exchange skills, pool resources it in the paper. I was so used to seeing him and make things together. “It’s a space on Facebook and not thinking about him for companionship, but it’s also very low as a person. It brought it home to me that pressure,” he says. “Men don’t turn up to we should try to pick up the phone.” have a deep conversation. They turn up to learn how to use a lathe, or whatever. People feel they rebuild friendships by I turn to Nathan Roberts, co-founder passing on knowledge like that.” He is of A Band of Brothers, a charity that currently trialling a similar initiative in works with ex-convicts and puts male Newcastle called Men’s Pie Club – which bonding and mentoring at the heart of is exactly what it sounds like. its mission. I’m hoping he will offer a For men in their thirties, however, stirring testimony on the power of male it always seems to come back to time. friendship, so I’m a little surprised when The fear is that when retirement comes he says, “I don’t know about you, but I find around (if we’re so lucky…) friendships it difficult to make friends as I get older.” will have drifted so far that there’s no way Like a lot of men approaching middle back. Tod admits that there’s a limit to age, he has found many of his youthful how much organisations such as his can friendships have failed to weather the help. “But I don’t want to be too bleak,” transition from lads about town to dads at he says. “Maybe what each of us needs home. He recently moved from London to to do is think about how we can keep a small Sussex town to have more room for these relationships alive and celebrate the people in our lives who bring us all
Finding Fellowship
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“Connection through a shared purpose is what most men really want: working on something together”
A BRIEF HISTORY OF YOUR NEXT FRIENDSHIP How long does it take for an acquaintance to become a proper friend? Our timeline explains Hours 1-2 The Introduction
Hours 3-10 The Real Talk
Unless you meet under unusual circumstances (in group therapy, say), you’ll probably engage in casual small talk to start. Chemistry plays a role, just like in romantic meetings. Studies show that first impressions are crucial to the future of your friendship.
“This stage establishes a lot,” says Greif. “Are we on the same page?” This is when you’ll discover common interests, be it martial arts or musical theatre. One study found that shared enthusiasms are a better predictor of friendship than personality traits.
Group Action together. When there are so many things pressurising us, it’s easy to forget that you don’t need to push so hard the other way to make a real difference.”
A Deeper Bond
A study in the Journal of Social and Personal Relationships found that people could become “good/best” friends after 200 hours of interaction. “There are ways to help new friendships along,” says Geoffrey Greif, a professor at the University of Maryland School of Social Work. “There are also red flags to look out for. Your gut will tell you a lot.” Hour 24 The First DMs
Hours 30-33 The Bro Date
Hour 48 The Confession
Hour 60 The First Favour
Hour 94 The Crossroads
As your relationship deepens, you should be comfortable messaging each other just to chat. This is also when you’ll spot deal breakers, such as mismatched politics. Greif’s litmus test is to ask: “Do I like myself when I am around this person?”
Women tend to thrive in face-to-face scenarios – often just sitting and talking – while men do well in shoulder-toshoulder situations, says Greif. If this resonates, plan a meet-up with a purpose: fix something, go for a run or ride, or just watch a match or movie.
When is it wise to share personal information? You need to “read the room”, says Greif. “And you might have to make the first move.” It’s worth it: sharing secrets boosts our well-being and makes the bond feel more authentic, says Columbia University.
Not every kind act will test the strength of your relationship, but it depends where this one falls on the pain scale. Agreeing to help paint the living room isn’t the same as a loan. If you’re the one asking, studies show that faceto-face requests yield much better results.
If you’ve made it this far, research suggests you have a legitimate friendship. But if one of you is doing all the running, then – as with any relationship, romantic, professional, or otherwise – now is the time to address the issue… or call it quits.
Not all of my male friends speak of drift. “The depth and strength of my friendships remain,” says Sam. “The older and more fragile I become, the more appreciative I am of the oldest friendships.” I’d second that. Time with my friends now feels extra precious. One of the upsides of moving away is your friends can come to stay, giving you a whole weekend to nurture the bond. “Over the years, my friendship group has decreased in size, but it has also deepened,” says Wes. “The few friendships that I do maintain offer me the same – if not more – than the large pool of acquaintances I used to keep. “There’s a quote: ‘Relationships either deepen or die.’ I think that’s been my experience, too. There’s a lot of friendship accrual that goes on in your teens and early twenties, often for dubious reasons: status, safety, convenience. Maybe men in their thirties have just done a bit of judicious culling.” Another friend, Serge – who I would definitely see more frequently if he didn’t live in Spain – notes that Spanish men do things a bit differently. It’s much more normal for men (and women) to socialise in large, single-sex groups. “I was invited to a night like this recently and I loved it,” he says. “We stayed up late drinking, smoking weed and playing guitar. It felt like a throwback to me, but I don’t think it was to them at all.” There would be worse invitations to receive, right? Actively thinking about friendships seems a good start. I’m sure most of us put a decent amount of thought into what we eat, how we exercise, how to be more productive at work and so on. Most dads I know put a lot of thought into how they raise their kids. Maybe we need to start seeing friendships as an important thing to maintain, too, not some frivolous addon. Not a waste of valuable work/TV/rest time. And not another thing to be anxious that you’re not doing “right”. It can be a respite from the tedious business of trying to be perfect the whole time. Keep in mind that priorities change as you grow older, and that there’s value in finding some purposeful activity that doesn’t involve a trip to the pub. Sign up to a triathlon. Volunteer in a prison. Learn an instrument. Walk the Pennines. Build a hut. As long as it’s not paintballing. Anything but that.
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The 29 Healthiest Restaurants In Britain Brain Food
Eating out needn’t compromise your health and fitness. From food trucks to fish shacks, high-end to high street, MH has scoured the nation in search of the best spots catering for discerning foodies and the nutritionconscious alike. There’s no shortage of top tables – you just need to know where to book… Words by Scarlett Wrench and Justin Guthrie Photography by Jamie Lau
Most Creative Source of Omega-3 Smoked Eel Sandwich at Quo Vadis There are only so many salmon fillets a man can (or wants to) eat. For a fresh haul of omegas, look to London’s most iconic sandwich: crisp Poilâne sourdough, sweet smoked eel, spicy horseradish and hot-pink pickled onion. As well as brain-fuelling fats, eel is a good source of mood-stabilising vitamin B12. Though you’ll have many other reasons to smile… quovadissoho.co.uk
Muscle Fuel
The Cleanest Meat Feast Casa do Frango London Grilled chicken may be something of a fitness-food cliché, but there’s a reason for that. It’s versatile, lean and, done well, delicious. It also happens to be Casa do Frango’s forte. The Portuguese restaurant’s high-welfare birds are sourced from just a handful of farms in Norfolk and Shropshire. Spread your wings
and swap white breast meat for a half-bird, and you’ll tear through a broader spectrum of nutrients, including B vitamins, selenium and brain-supporting choline. It all comes smothered in a liberal serving of Casa’s vitamin C-rich piri-piri blend. You’ll want sides with that, too: try the rice and peas, with plantain, crispy artichoke and pickled peppers, plus the house slaw with cabbage, carrot and chestnut, both of which are full of weight loss-supporting fibre. Those macros will fly straight to your muscles. casadofrango.co.uk
Runner-up El Pastor, London This small group of taquerias is inspired by Mexico City’s nightlife. All of its meat is British-reared and free range, including slow-roast pork shoulder (high in healthy oleic acid) and beef short rib with collagen-rich roasted bone marrow. The meats are served with home-made salsas, along with Mexican corn tortillas. Been training hard? Try the weekend “barbacoa”, a muscle-fuelling feast of lamb. tacoselpastor.co.uk
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The Freshest Food Truck En Root Nationwide Today’s fast-food trucks are streets ahead of the greasy burger vans of yore, now offering quality as well as speed and ease. At the front of this fleet is En Root, whose team has been dishing up generous portions of plant-based meals at markets and festivals around the UK since long before veganism was ubiquitous. Born in London but inspired by his GujaratiIndian origins, founder Nish Modasia serves signature light bites such as dhal and avocado crumpets, along with fitness staples such as cacao balls and a wide range of juices. We recommend the En Root Select box: a nutritionally faultless mix of crunchy rainbow salad, protein-rich vegan curry and fibre-packed falafel, liberally drizzled with En Root’s own fiery Raja Bonnet Sauce. Request extra napkins. enrootldn.co.uk
Healthy Fats
The Catch of the Day Riley’s Fish Shack Tynemouth Riley’s sources all of its fresh fish from local fishermen, so its menu is as changeable as the North Sea. Its owners, Adam and Lucy Riley, ensure that everything they serve is boat-fresh and high-quality, which translates to a bigger net gain of healthy EPA and DHA fatty acids for you. Having first made waves as a food cart providing simply cooked fish to the Tynemouth community, the Rileys set up their permanent shack on the beach at King Edward’s Bay. Tick off both your carb and protein macros
with a wrap, pairing wood-fired flatbread and crunchy salad with blackened mackerel, kippers, or chargrilled red mullet, all of which are potent sources of vitamins D and B12. A very good haul, in other words. rileysfishshack.com
Runner-up Cornerstone, London This seasonal seafood spot in Hackney Wick, east London, changes its menu daily. Led by chef Tom Brown, it specialises in small sharing portions – heavy on flavour but light in every other way. Start with “sea-cuterie”, then follow it with mullet tartare and egg yolk for fat-burning zinc and selenium. cornerstonehackney.com
Vegan Hero
The Gluten-Free Showstopper Pho Nationwide
Runner-up Van Dough, London A 1970s Citroën truck with a built-in wood-fired oven, Van Dough lets its delicious sourdough slow-rise in small batches, making it better for your digestion. The toppings vary, but the veg is sourced from local markets, while the charcuterie comes from a small Sussex butchery for free-range animals with healthier fats. vandough.co.uk
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healthy collagen that’s made them a fitness hipster favourite. Almost all come in under 600kcal, too, which means you can FreeFrom guiltlessly order the Star crispy sriracha chicken wings on the side. phocafe.co.uk
For those who can’t (or simply prefer not to) eat gluten, dining out can be a disappointing experience. Pho is a saviour for those who crave something more inventive than meat and salad and can’t abide dry “freefrom” bread. The restaurant’s eponymous dish, an aromatic Vietnamese noodle soup, is accredited by Coeliac UK. Gà (chicken) and chín (beef) are the classic options, but there’s also an array of vegan alternatives, including a protein-rich spicy tofu. The broth is made in-house, simmered slowly over 12 hours, with meat versions containing plenty of the
Runner-up M Raw, London M Restaurants are best known for serving some of the highest-quality steak in London. But gluten-free though that may be, it’s M’s lighter offshoot – Raw – that deserves commending. Specialising in small plates and grain bowls, its menu is packed with gluten, meat and dairy-free options, inspired by the food of Hawaii and Korea. The tuna poke bowl – with brown rice, kimchi and egg – won’t leave you wanting. mrestaurants.co.uk
The 29 Healthiest Restaurants In Britain THE GOURMET BURGERS For a superior patty and bun, these venues have your nutritional tick-list all wrapped up Pure Prebiotics
Simplicity Burger Don’t be fooled by the name: this vegan burger from barbecue chef Neil Rankin is very cleverly conceived. The patty is made with locally sourced vegetables, which are then fermented, forming healthy prebiotics and resulting in a mouthwatering umami flavour with the bonus of zero added chemicals. simplicityburger.london
Honest Burgers The best of the UK’s burger chains, Honest’s beef comes exclusively from grass-fed cows, combining chuck and rib cap for more omega-3 fats and vitamins, plus a richer flavour. Stick to the basics with red onion relish, pickles and cheese. It’s perfect for your post-workout refuel. honestburgers.co.uk
ADDITIONAL PHOTOGRAPHY: ALEX TELFER
Heartbreaker by Tongue ’n Cheek This Italian-inspired street-food stall makes use of lesser-used cuts and dry-aged beef from small farms. The signature Heartbreaker burger is made with 50% ground ox heart, rich in immunesupporting minerals iron and selenium. tonguencheek.info
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The 29 Healthiest Restaurants In Britain Most Inventive Use of Vegetables Cauliflower Shawarma at Berber & Q One of the Middle-Eastern grill house’s most in-demand dishes, Berber’s cauliflower is treated like meat. Chargrilling retains nutrients – such as liver-detoxifying glutathione and vitamin C – while imparting a smoky flavour. It’s as worthy a centrepiece as any lamb shank. berberandqgrillhouse.com
The Strongest Start Farmacy London Vegan restaurant Farmacy offers the best in breakfasts. All of its fruit and veg are grown in a “Demeter-certified biodynamic farm” in Kent and delivered to the Notting Hill kitchen by an electric van. You won’t find any eggs, but Farmacy does have a Health Hipster prescription for tired muscles: the protein “omelette” – a chickpea pancake filled with veg, avocado and paprika tahini. In a hurry? Go for one of the gut-restoring probiotic jars. It beats any cereal bar. farmacylondon.com
Runner-up Trove, Manchester From its wholemeal sourdough to its seasonal jams, this south Manchester café makes everything from scratch. For the days when a chickpea pancake won’t cut it, tuck into the merguez breakfast: mineral-rich lamb sausages, eggs, pickled turnips and creamy labneh. Or a bacon butty. Your call. trovefoods.co.uk
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Veggie Hero
Fresh Thinking
SMARTER HIGH-STREET SANDWICHES For quick nutrition you can grab on the go, these really cut the mustard Meat Pret Ham and Cheese We know, we know. Hardly a kale smoothie, is it? However, for a fast, post-exercise refuel, it’s tough to beat: granary bread restores energy levels, and the classic combo of Wiltshire ham and mature cheddar packs a hefty 34g of protein.
Fish Joe & the Juice Spicy Tuna Jalapeño peppers and Tabasco provide a double helping of capsaicin, which kicks your metabolism into gear, while the healthy fats in tuna and pesto can lower your risk of heart disease. This Danish treat is a smorgasbord of health benefits.
Vegan Marks & Spencer Roasted Vegetable and Avocado From the BLT to egg mayo, when you think sandwich, you rarely think vegan. But the easiest way to hit your five a day is to wedge your veg between slices of bread: courgette and pepper offer vitamin C, while avocado and pumpkin seeds add healthy fats. It’s impressively low in calories, too.
The Modern HunterGatherer Hidden Hut Cornwall This beach shack, set in the middle of a National Trust coastal path, keeps things simple. From the fresh salads foraged from the nearby allotment to the grilled mackerel hauled out of the Cornish sea that morning, the Hidden Hut has nothing to hide when it comes to the origins of its ingredients. During the day, everything on the menu can be packed up for a beach takeaway: think hunger-hitting dhals, line-caught fish swimming in omega-3 fatty acids and houmous with freshly baked flatbread. At night, simply bring plates, cutlery and a bottle or two, and the Hidden Hut provides the food and the fire. Like a big family picnic, but with fewer soggy quiches and more Portscatho lobsters. hiddenhut.co.uk
Runner-up Mac & Wild, London & Scotland A celebration of Scotland’s natural produce in the heart of London, Mac & Wild is at the top of the game for wild meat. Game is leaner and has a healthier ratio of fatty acids than grain-fed meat, and everything is sourced from the Highlands, from the venison chateaubriand to the vegan haggis. Pop in to try the uber-woke wild meat Sustainable Burger. macandwild.com
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The Five-a-Day Hero Bubala London While there’s nothing wrong with a good vegan burger, the best plant-based restaurants don’t purport to “replace” your meat: they offer an appetising alternative. So it is with Bubala. Every dish is packed with colour. Its menu is inspired by the cafés of Tel Aviv, with its flame-grilled vegetables and liberal use of health-boosting herbs and spices. Your five a day is an easy target with Bubala’s inventive fruit and veg pairings. For MH, the standout is the pumpkin tirshy, a veritable vitamin bomb, made with antioxidantrich harissa and lemon. Best double up on the flatbread... bubala.co.uk
Runner-up Coombeshead Farm, Cornwall Coombeshead Farm grows (and rears) the bulk of its ingredients, from pigs to fruit. To eliminate waste, much of what the farm produces is preserved, resulting in a trove of probiotic superfoods. Expect preserved swedes, fermented peppers and pickled beetroot. Pork loin optional. coombesheadfarm.co.uk
Most Innovative Source of Protein Wild Muntjac Biryani at Gymkhana Blending seasonal British ingredients with Indian flavours, Gymkhana uses muntjac deer, which is leaner than traditional biryani meats, and packed full of B vitamins. It’s served in flaky pastry (not everything need be virtuous) with rice, spices and mint raita. You won’t leave hungry. gymkhanalondon.com
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Vitamin Bomb
The 29 Healthiest Restaurants In Britain
1st-Class Protein
The Healthiest Gourmet Umu London A DAY OF EATING AL DESKO Whether you’re pulling a late one or need a post-gym refuel, our dishes will have your nutrition covered Breakfast Pure Super Eggs Exhausting session to start an exhausting day? Fuel up on three freerange eggs, scrambled with spinach and petit pois for energy-boosting iron. Go for goat’s cheese or salmon to total more than 20g of protein.
Lunch Itsu Chargrilled Chicken Udon Come for the sushi, and stay for the hot counter. Combining miso-marinated chicken with noodles and greens, this pot squeezes in 36g of protein, 20% of your daily fibre and two of your five-a-day at a cost of 507kcal. You’ll be glad you forgot your Tupperware.
Dinner Leon Lentil Masala Lift your spirits after a long, hard day with Leon’s self-proclaimed “dahling”. A vegan energy powerhouse thanks to the B vitamins (lentils), MCT oil (coconut milk) and iron (cumin), this rich curry is served on a bed of low-GI brown rice, which will keep late-night cravings at bay.
Gourmet does not have to mean gluttony. At Japanese restaurant Umu, you won’t find the matcha-infused foams and burrata mousses of other Michelin-star restaurants. Here, the hook is fish. Chef Yoshinori Ishii, an experienced angler himself, has taught the Cornish and Scottish fishermen used by Umu the humane Japanese slaughter method ikejime, which preserves the quality of the fish. If the promise of unparalleled sashimi doesn’t reel you in, you can get your luxurious protein fix from the grade-11 wagyu (high in heart-healthy fats), Cornish lobster (a source of fat-burning copper), or homemade tofu – all served with Japanese vegetables from the NamaYasai organic farm, which is the first of its kind in England. umurestaurant.com
Runner-up Le Manoir aux Quat’Saisons, Oxford There’s more to this countryside retreat than its idyllic 15th-century manor, two Michelin stars and celebrity chef (Raymond Blanc). What sets it apart is its commitment to nutritional quality. An on-site herb and vegetable garden brings acres of flavour and micronutrients to every dish, while the spring menu packs a serious macro punch: seared scallops, Cornish crab, freshly laid eggs and milk-fed lamb are spread across four courses to satisfy even the hungriest of muscles. belmond.com/uk
Macro Counted
The High Street Hero Leon Nationwide Forget headlines about the death of the high street. The internet might be killing off generic clothing stores but food is no longer middle of the road, and Leon is at the top of the food chains. For grab’n’go breakfasts to sit-down dinners, Leon offers a perfect blend of nutrition, taste and, crucially, price. The musclefuelling smoked salmon egg pot, the best-selling chipotle avocado burger (full of healthy fats and plant protein) and lentil masala (left) come in at under 500kcal each. All are easy ways to knock inches
off your waist and keep your wallet heavy. leon.co
Runner-up Wagamama, nationwide Wagamama’s chefs have used their noodles – and rice – to stay relevant on the high street. The menu has adapted in the past 10 years: you’ll still see the classic chicken katsu, but you can now opt for panko veg or the seitan “vegatsu”, packed with almost 50g of plant protein. Every curry has three choices of rice (sticky, boiled or brown), and there are low-calorie sections on the menu. Extra chilli in our yaki udon, please. wagamama.com
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Fell Running
If you still think that running isn’t “your thing”, you just haven’t found your tribe. Today, the sport is broader and more varied than ever, and it can help you chase down functional strength and agility that will be as useful in the gym as on the track. Lace up
Picture a runner. What comes to mind? Most likely a slight, solitary figure in elastane tights, completing endless loops of the local park. Well, that’s one way to do it. But it’s far from the only way. Pick the right discipline and your running regimen can help you build muscular endurance, mental grit and a cardio engine that will power you through your AirBike drills. Crucially, it can also be fun. From sixpack-friendly track sessions to strongman-friendly OCR, our guide will help you find the right style for your goals. It’s about time you got off the bench.
01 Obstacle Course Who’s it for? If you pride yourself on the functionality of your fitness, OCR will be a natural addition to your training. Good mobility, solid grip strength and the ability to heave objects will prove valuable weapons in your arsenal. You need brains, brawn and often bravery to complete challenges such as the Tyrolean traverse, barbed wire crawls and monkey bars over icy water. You can run solo, but OCR suits people who like to suffer in teams. Many events are suitable for all, but if you can run a 5K and lift your own bodyweight, that’s a strong start. What are the gains? OCR requires all-round fitness and agility, but upper-body muscle and a rock-solid core await the obstacle masters. There’s some crossover with strongman training, too. Where do I start? “Pick your event by sussing out your goals,” says Michael Adeniran (aka @theurbanchallenger), who has conquered 110 races.
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“Tough Mudder’s teamwork ethos makes it awesome with mates, whereas Spartan is much more individualistic.” Obstacle events rarely happen in the city, so Adeniran advises hitting the trails to tackle some hills. “These races always come with some hard running. Take it off road.” Building strength is important, too. “I don’t know any race where you don’t carry an object on your shoulders, or hang from something,” he says. “Improve your grip by doing dead hangs for as long as you can. Then start working movement and transitions in, so you’re ready for obstacles like monkey bars and ropes.” Get inspired Tune into the Obstacle Dominator podcast for fast-track tips. Get involved Sign up for a short-distance taster at one of the popular Tough Mudder, Spartan or Rat Race series using findarace.com. Crucial kit Good shoes are essential. Reebok’s All Terrain Super 3.0 has the stability and protection you need to conquer whatever is in front of you.
HIT THE FAST LANE TO DEVELOP A LEANER, MEANER PHYSIQUE
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What is it? Obstacle course races (OCR) can be run anywhere between three and 30 miles, mainly off road, often in mud and with, um, obstacles. It’s a test of guts as much as it is of stamina.
FIND YOUR RUNNING TRIBE
03 Fell Running 02 Track Club
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What is it? Weekly track-side meets take HIIT-style cardio sessions out of the boutique studio. They focus mainly on technique drills to improve your agility and reaction times and interval training that’ll enhance your speed endurance.
Who’s it for? This is a discipline for men who are concerned with aesthetic goals. By elevating testosterone and metabolism, sprints put you in the fast lane to a leaner, more defined torso. Track is a smart choice for anyone who wants to improve technique and get faster, too. Most sessions are held on midweek evenings, so they’re perfect for post-work decompression. What are the gains? Lung-busting intervals will turbocharge your cardio fitness, while recruiting your fast-twitch muscle fibres improves power, strength and endurance. A solid bet for those whose primary goal is to shed fat without sacrificing muscle mass. Where do I start? While most old-school running clubs hold track classes, these often require annual membership. The new-wave track clubs, however, offer pay-to-play: expect to part with around £10 per session. It’s important to listen to your body: “Some people get excited by the lights and the energy on the track and end up pushing too hard, too soon,” says Omar Mansour, coach and co-founder of Track Life LDN. “But what we want is consistency from your first lap to your last and, crucially, for you to enjoy the session enough to want to come again. So, we advise easing into this kind of speedier running gradually. Don’t be a hero.” Get inspired Watch I Am Bolt, a documentary on the life of the world’s fastest man, Usain Bolt, and pick up some sub-10-second tekkers. Get involved Sign up for a session at Track Life LDN in Battersea, south London, or search for a track club near you at englandathletics.org. Crucial kit Invest in a running watch such as the Garmin Forerunner 45 to track your interval splits and effort levels. Nothing motivates like data.
What is it? This distinctly British beasting with quad-busting climbs and descents is similar to trail running, but its unmarked courses, unpredictable weather and wild terrain mean it’s more raw. Who’s it for? Accomplished athletes, eager for a new challenge. “Fell running is tough, physically and mentally. You need to be strong and hardy,” says Ben Mounsey, former British fell-running champion. “There are no easy races. You have to be willing to embrace the pain and push your body to the extreme.” If crushing PBs is your chosen form of stress relief, fell running offers unparalleled mental health benefits, combining time in nature with a flood of endorphins. What are the gains? The steep, challenging climbs will build strength in your core and legs, while handling hair-raising descents at breakneck speed will hone your focus and coordination. It will also activate the stabiliser muscles that will keep your lifting form on-point back in the gym. Where do I start? In terms of training, the gym alone won’t cut it: regular hill climbs and descents are necessary for any aspiring fell runner. A typical race costs around £5 to enter, but the basic kit list is long. It includes a waterproof jacket, compass, map, whistle,
hat, gloves (depending on the weather) and emergency food. “It’s seriously important that you always check the requirements before the race. Otherwise, you’ll be refused entry,” says Mounsey. “This is an extreme sport. You are running on difficult terrain in very rural, exposed areas. The right kit might save your life.” Get inspired Read Feet in the Clouds by Richard Asquith. Or watch Run Forever, an award-winning film about Nicky Spinks’s 132-mile Double Bob Graham Round, the fell run of all fell runs. Get involved Head to fellrunner.org.uk for a list of races and local clubs across the UK. “Fell running is challenging but it’s not elitist,” says Mounsey. “You’re just as likely to share a post-race pint with the winner as the person who finishes last.” Crucial kit Designed in the fell-running heartlands of the rural north, Inov-8’s grapheneenhanced Mudclaw G260 shoes offer comfort, durability and that all-important grip over the roughest terrain.
FIND YOUR RUNNING TRIBE
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04 Parkrun What is it? Every Saturday at 9am, nearly 200,000 runners rock up and run, jog or walk a timed 5K around their local park. The UK’s 700 locations vary from flat and fast to hilly and hard, on tarmac, trails and fields. It’s also free, managed by teams of local volunteers.
A WEEKLY CARDIO TIME TRIAL WILL ENSURE YOUR PROGRESS NEVER STALLS
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Who’s it for? Consider Parkrun your gateway to getting in shape. It’s ideal for the lapsed gym-goer who’s struggling to get back in his groove. It’s suitable for people of all abilities, says Darren Wood, who has run a world record of 750 Parkruns: “It’s up to you whether you walk it or try to clock a sub-20-minute 5K.” Due to its formatted structure, it can also act as a reliable benchmark, helping you spot plateaus in your progress and letting you know whether your gym habits are translating to real-world fitness. It’s a great option if you’re time-poor at the weekends – though the 9am start is non-negotiable. What are the gains? Maintaining a base level of cardiovascular endurance will ensure that you don’t gas out during your interval sessions or circuit training. Push hard and the 5K distance will help you build a mighty engine. Where do I start? “Register at parkrun.org.uk in advance and print out the bar code that’s used to record your time,” says Wood. “Then you can just turn up and run any Parkrun in the world.” Research the routes to pick an easier run, but choosing a location that’s close improves your chances of becoming a regular. Consistency is key. Get inspired Download the unofficial Parkrun podcast Free Weekly Timed. It’s hosted by Chris Evans’s running-mad Breakfast Show sidekick Vassos Alexander and offers interviews, tips and news. Get involved Search Parkrun’s interactive map to find your nearest location. There are also Facebook communities for many of the individual events. Crucial kit If poor weather doesn’t put you off completely on soggier Saturday mornings, invest in a weatherproof bar-code wristband.
05 The Race Scene
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What is it? Race junkies relentlessly chase finish lines – and medals – in organised events ranging from 5Ks to full marathons. The truly dedicated take their tally to double figures each year. Who’s it for? Fitness-class regulars who thrive on the spirit of competition and covet their spot on the F45 leaderboard. The race community offers plenty of chances to compare Strava routes and data (as well as opportunities for a #MedalMonday selfie). Cardio endurance helps you complete races, but finely tuned recovery gets you to the start line in the first place. It also helps if you love getting up early at the weekends and can travel. Deep pockets are useful, too. What are the gains? Following a structured plan in the lead-up to an event will help you maintain focus, purpose and motivation, while whipping your cardio fitness into shape. Experienced racers can hammer out half-marathons and marathons at the drop of a backward cap. Where do I start? “People don’t set out to become race junkies,” says Jacquie Millett, veteran of more than 200 marathons and one half of mother and daughter blogging team This Is How We Run. “It’s a slippery
slope but, to my mind, the best slippery slope ever.” Good planning is crucial. “You need to book everything – race entries, accommodation, travel – as soon as you decide on a race,” says daughter Camilla Langlands, who has more than 160 marathons under her belt. “It doesn’t get cheaper closer to the event.” And remember that you can’t run your fastest time every time. “Pick out your ‘A races’, the ones you are going to push hard at,” she adds. “Then just enjoy running the others at a steadier pace.” Get inspired Get the latest news and tips from the Marathon Talk podcast, hosted by former international runner Martin Yelling and Parkrun guru Tom Williams. Get involved Bag an annual race pass at runthrough.co.uk, with hundreds of UK races from 5Ks to half-marathons. Crucial kit Invest in a Compex Fit 3.0 electric muscle stimulator to increase blood flow and speed up your post-race recovery. You’ll be fit to sign up again sooner.
06 Ultramarathon What is it? Anything over a marathon – the most common distances are 50K, 100K and 100 miles. Terrain tends to be wild, and you can be on the go for 24 hours or longer. Who’s it for? Those who enjoy exploring the extremes of their physical ability. Its appeal is similar to CrossFit’s, and it will help you forge the mental grit required for both. Like CrossFit, ultrarunning is about personal achievement, rather than anything so trifling as calorie burning. (Weight loss is not guaranteed. The vast amount of calories you’ll need to fuel yourself can offset any body-composition gains.) “You could say it’s great for people who don’t love running,” explains Adharanand Finn, author of The Rise of the Ultra Runners. “It’s less about pure ability and more about adventure and bonding with others.” What are the gains? The biggest boost is to your mental endurance. You’ll hone the resilience to take on even the most unholy of workouts, along with other challenges, fitness-related or otherwise. Races with a lot of elevation gain will also develop your lower-body strength. Where do I start? It helps if you’ve run a marathon, but some skip straight to training for an ultra. However, you’ll still need to build up your mileage
gradually. Unless you’re planning on a road ultra such as the Comrades Marathon in South Africa, seek out your nearest trails to experience running on bumpy terrain. Once you’ve laced up your trail shoes, you can cast aside any doubts you have about your running ability. “Ultras level the playing field,” says Finn. “Age, build and gender largely become secondary to a strong mind and good problemsolving. Running an ultra could even be easier than a marathon because you go at your own pace with less time pressure.” Get inspired Read Finn’s The Rise of the Ultra Runners. Then watch Ethan Newberry’s documentary Where Dreams Go to Die, the tale of Canadian runner Gary Robbins’s battle to complete the craziest ultra going, the Barkley Marathons. Get involved Sign up for the Maverick Ultra Trail Series (maverick-race.com/races). It offers relatively easy trail runs from 7km to more than 50km in some of the most stunning spots in the UK. Crucial kit Invest in a good running vest, such as the Salomon Advanced Skin Set (salomon.com), perfect for carrying hydration bottles, food and other race essentials. MEN’S HEALTH 91
PROTEIN MADE EASY Packed with nutrients, tuna, sardines and salmon are great options for raising your protein levels. So whatever your fitness goals, power up your body and mind with these quick and nourishing meals OMEGA FIX You can’t go wrong with simple sardines on toast; this one is elevated with a pesto base. Sardines are rich in omega-3, which helps to maintain normal blood pressure, complementing the high vitamin D, which keeps blood calcium levels normal.
299 kcal
HERBY PESTO SARDINES ON TOAST Wholegrain bread, 2 slices Fresh basil pesto, 2tsp A tomato, sliced Black pepper A can of sardines In sunflower oil Fresh rocket, to serve
METHOD Turn the grill on to a high heat and toast the slices of bread on one side. Turn the bread over and spread the untoasted sides with a little pesto, then top with tomato slices. Season generously with black pepper. Divide the sardine fillets between the two. Return to the grill to heat through. Top with fresh rocket.
22g protein
18g carbs
14g fat
ENERGY BOOST
620
Linguine is packed with carbohydrates, which supply the body with energy, but the tuna, nuts and crème fraîche help to slow their breakdown, minimising the impact on blood-sugar levels. Green beans and courgette are a good source of fibre, which aids bowel function.
kcal
33.4g protein
5.6g carbs
4.3g fat
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Green beans, 100g, halved Linguine, 200g Olive oil, 1tsp A medium courgette, sliced into half-moons Pine nuts, 2tsp Capers in brine, 1tsp, drained Half-fat crème fraîche, 2tbsp Pinch black pepper John West Infusions Tuna Lemon & Thyme pots, 2 Few sprigs fresh thyme, leaves only
METHOD Bring a large pan of water to the boil and cook the green beans for 2 minutes. Set aside. Cook the linguine in the same pan of water for 2 minutes less than the pack instructions. Meanwhile, heat the olive oil in a large frying pan and sauté the courgette for a few minutes until golden, then add the pine nuts and sauté for another minute. Drain the pasta, reserving several spoonfuls of the cooking water. Tip into the frying pan with the green beans, courgettes, reserved cooking water, capers, crème fraîche and black pepper. Mix together, then add the tuna. Divide between two plates and scatter over a few thyme leaves.
MH PROMOTION FOR JOHN WEST POWER LUNCH This high-protein salad may be simple, but it packs quite a nutritional punch. Avocados, almonds and olive oil are high in monounsaturated fats, which keep the heart healthy. Edamame beans are a good source of iron, which helps to ward off fatigue, while the vitamin C in broccoli works in synergy with iron to maximise its absorption.
SUPER GREENS AND TUNA SALAD Mixed salad leaves with baby kale and beetroot, 120g bag An avocado, de-stoned, peeled and sliced or diced An eating apple, such as Braeburn Large handful Tenderstem broccoli Ready-to-eat edamame beans, 4tbsp Handful fresh mint Handful parsley leaves A John West No Drain Fridge Pot Tuna Steak With A Little Brine Extra-virgin olive oil, 2tbsp Apple cider vinegar, 1tbsp Handful almonds with skin on, roughly chopped
446 kcal
27.8g protein
9.7g carbs
METHOD Place the salad leaves in a large bowl with the avocado, apple, broccoli and edamame beans and toss together with the herbs and tuna. Mix together the oil and cider vinegar and drizzle over the top, then sprinkle over the almonds to finish.
4.5g fat
529
FATIGUE FIGHTER
kcal
This bowl of bright, antioxidant-rich fresh ingredients will bolster the immune system and lift the spirits. Salmon is a great source of lean protein, as well as fatigue-fighting B12 and iron.
30g protein
42g carbs
25g
WORDS: ROB HUDSON I NUTRITIONAL INFORMATION CALCULATED PER PORTION I CONTENT CREATED BY MH IN PARTNERSHIP WITH JOHN WEST
fat
SALMON POKE BOWL Brown rice, 120g Low-sodium soy sauce, 2 tbsp Sesame oil, 1tbsp Juice of a lime Rice wine vinegar, 1tsp A spring onion, thinly sliced A red chilli, deseeded and sliced (optional) A can of red salmon, flaked For the toppings: ½ a ripe avocado, sliced ½ a cucumber, sliced A carrot, grated Radishes, sliced, 3 Black sesame seeds, to taste
GO FISH Fish such as tuna and mackerel are rich in protein, vitamins and minerals – all vital for good health. So why not add John West fish to your weekly diet?
RED SALMON Skinless, boneless salmon is sourced from Alaska and Canada’s cleanest waters. Try Wild Red Salmon for a richer, fuller flavour or Wild Pink Salmon for a milder, more delicate touch.
INFUSIONS Tender flakes of fish marinated in mouthwatering spice combinations, such as chilli and garlic or lemon and thyme, to elevate stir-fries or sandwiches.
TUNA Enjoy quality, succulent tuna steak in sunflower oil, brine or spring water straight from the can with No Drain Fridge Pots. All the taste without any of the mess.
The little fish with a big personality is the easiest way to upgrade mealtimes or snacks. Choose from simple oils or richer options such as spicy tomato sauce.
METHOD Cook the brown rice according to the packet instructions. In a bowl, combine the soy sauce, sesame oil, lime juice, rice wine vinegar, spring onion and chilli, if using. Add the flaked salmon and mix gently to combine. To assemble, divide the rice between two bowls. Top with the seasoned salmon, avocado, cucumber, grated carrot and radishes. Top with black sesame seeds to serve.
To find out more about the John West range of products, visit shipshape.john-west.co.uk
MEN’S HEALTH 93
PHOTOGRAPHY: DAVID VENNI | MODEL: ADI GILLESPIE | STYLIST: HAYLEY LAWRENCE FOSTER | CLOTHING: BLUE SHORTS FROM LULULEMON.COM | TRAINERS ADIDAS ULTRABOOST FROM SOORTSEDIT.COM | GROOMING: LAURA DEXTER | LOCATION: CROSSFIT LONDON
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GYM-FREE TRAINING
TRAINING SPECIAL Unlock fitness you can use From gymnastics for beginners to calisthenic show-off moves, your own body is the key BECOME A GYMNASTICS MASTER IN FOUR WEEKS P96
BUILDING BLOCKS FOR THE PERFECT PRESS-UP P103
HOW THIS MONTH’S COVER STAR STAYS IN SUPREME SHAPE P104
EDITED BY ANDREW TRACEY MEN’S HEALTH 95
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THE BIG WORKOUT
RELEASE YOUR INNER GYMNAST
02A
The physique of a true bodyweight master isn’t out of reach. By dialling back the difficulty and putting in the work, you can lift your core definition and upper-body strength to a new level. Time to chalk up…
96 MEN’S HEALTH
through a lifetime of practice. Much like progressively putting more weight on a barbell to elicit strength gains, the budding gymnast has level upon level of progressions that must be overcome. But unlike strength training, these progressions are rarely incremental. But fret not. With the introduction of just a few of these easily achievable movements, you can build a fully fledged gymnastics workout regimen, unlocking hidden strength, gaining new poise and control of your body, and maybe even attracting some envious gazes in the gym. Do these workouts on alternate days, with a rest day in between.
01B
03A
01 PIKE PRESS-UP 5 REPS Kick off with a slow, controlled effort. Place your feet together on a box, with your toes down and your hands on the floor in front of you. Straighten your legs and arms until you’re in an inverted L shape (A). Slowly bend at the arms, lowering your head to the floor (B). As soon as your head reaches the ground, press upward explosively to full lockout, then repeat.
02 RING DIP 10 REPS Now that your shoulders are fatigued, we can get to work on your chest. Jump up to support yourself on a set of gymnastic rings with your arms locked out (A). Slowly bend at the elbows, keeping them close to your body for stability. Lower until you feel a full stretch across your chest (B), before pressing back up. Repeat.
PHOTOGRAPHY: PHILIP HAYNES I MODEL: ADI GILLESPIE I STYLING: ABENA OFEI GROOMING: NAT SCHMITT USING CLARINS FOR MEN
T
here is an odd dichotomy in fitness. Sure, we all gawp in admiration at feats of bodyweight mastery, such as the muscle-up, the human flag, or an effortlessly executed back lever. However, at the same time, we tend to write off bodyweight training as the endeavour of beginners – something we should progress beyond as quickly as possible, or even bypass altogether. The best way forward, as ever, doesn’t lie at either end of the spectrum. Bodyweight mastery is a long-term goal: it’s all about making seemingly implausible movements possible
01A
BODYWEIGHT STRENGTH
WORKOUT #1
BUILDING BLOCKS
PRESSING MATTERS
DEFY GRAVITY
This workout zeroes in on your pressing muscles, combining the gravity-defying movement of the high-flying gymnast with bodybuilding techniques to give you the best of both worlds. Complete as many rounds as possible in 20 minutes, resting as necessary. Ensure you perform all the reps of each movement with good form before moving on.
An awesome feat of body strength and control, a full planche seemingly tears up the physics rule book. Nail these developmental moves and you’ll be on the road to mastering this mystical movement. STRADDLE PLANCHE LEAN 4 X 30SEC, 60SEC REST Assume the top of a press-up, then open your legs as far as possible into a straddle position. Lean forward until your shoulders pass over your wrists and your feet are outstretched. Hold, staying light on your toes.
02B
03B
04A
FEET-ELEVATED PLANCHE LEAN 4 X 30SEC, 90SEC REST Perform a planche lean but elevate your feet onto a box or bench. Throughout the hold, attempt to lift one foot at a time from the bench for as long as possible.
03 PARALLETTE PRESS-UP SHORTS ADIDAS AT MRPORTER.COM, TRAINERS NEWBALANCE.CO.UK PLYOBOX BULLDOGGEAR.EU, OLYMPIC RINGS WOLVERSON-FITNESS.CO.UK
15 REPS Next, force your triceps to take the weight. Grasp a set of parallettes or dumbbells, shoulder-width apart, and assume a strong press-up position above them (A). Keeping your arms close to your body, slowly lower your chest past the handles (B), then explosively press back upward. Go again.
04B
04 HOLLOW ROCK 20 REPS Now that your chest, shoulders and triceps are nicely engaged, focus on your core. Lie flat and extend your arms straight ahead. Lift your feet around 15cm and pin your lower back to the ground (A). Generate a little momentum with your arms and legs to create a rocking motion (B). Brace your body throughout, keeping your feet and hands elevated.
BAND-ASSISTED PLANCHE 4 X 30SEC, 120SEC REST Loop a resistance band around a low bar and assume your planche hold position, with your feet inside the band. Try to lift your legs out of the tension of the band and hold for as long as possible, before allowing the band to catch you.
MEN’S HEALTH 97
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WORKOUT #2
BACK TO BASICS
It’s easy to neglect building strength across our backs: after all, what we can’t see in the mirror tends to be forgotten. But these muscles not only account for the largest proportion of your upper-body strength, but are best placed to give you the coveted V-taper physique of gymnasts. As before, complete as many rounds as possible in 20 minutes.
01B 01A 02A
03A
03B
02B
L-SIT RING CHIN-UP 5 REPS Start by taking the edge off an old classic. Grip a set of rings and place your feet on a box. When your arms are fully extended (A), make sure you don’t sink too low below your feet. Now, dig your heels into the box. Maintaining tension in your legs, pull yourself up, rotating the rings until your hands touch your chest (B). Lower and repeat.
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02 RING ROW 10 REPS With your feet back on the ground, grab the rings and hang. Position yourself with your heels in front and your arms fully extended. Ensure that you’re rock solid from your shoulders to your ankles (A). Flex at the elbows to pull your chest up to the rings, pause (B), then lower yourself back to the start position under control. Repeat.
03 SUPERMAN RAISE 15 REPS Let fly with this movement to light up everything from shoulders to glutes. Lie face-down with your legs straight and your hands at your temples (A). Lift both your arms and legs around 15cm from the ground and hold for a few seconds, creating tension through your whole body (B). Slowly lower to the ground. Go again.
SHORTS UK.TOMMY.COM, TRAINERS NEWBALANCE.CO.UK | ILLUSTRATIONS: ANDREA MANZATI
01 FEET-SUPPORTED
PULL IN MORE MUSCLE
THE MASTERY MATRIX
TRAIN TO YOUR STRENGTH The key to this workout is to go at your own pace. Use this matrix to identify your optimal intensity level
01
04A
02
PILGRIM
DISCIPLE
MONK
MASTER
Use your legs to assist, up and back down
Use your legs to assist on the way up only
Feetsupported L-sit ring chin-up (as shown)
Perform without box, maintaining a straight-legged L-sit position throughout
Perform on a fixed bar, around chest height
Perform on rings, with your body at around 45° when your arms are straight
Ring row (as shown)
Use a box to raise your feet, so that your body is parallel to the ground with straight arms
Perform raising one arm and one leg at a time, alternating
Superman raise (as shown)
Perform holding a weight plate with outstretched arms
Perform on a hyperextension chair, or with a partner anchoring your legs on a bench
Perform traditional bent-arm plank on floor
Perform on rings, with your feet on floor and your body at 45° to the ground
Ring plank hold (as shown)
Loop a band through a weight and wrap it around your waist during hold
04B
03
04 RING PLANK HOLD 30SEC Finish with this core-busting, shoulder-strengthening hold. Place your toes on a box and grip the rings. Assume a press-up position with your body parallel to the ground (A). Maintain straight arms and a tight, rigid core. Push the rings away throughout. Hold for 30 seconds, then dismount carefully (B).
04
MEN’S HEALTH 99
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30/10
CRACKING MUSCLE FUEL
WHAT IS 30/10? THESE ARE THE TARGET GRAMS OF PROTEIN AND FIBRE YOU NEED AT EACH MEAL TO BOOST MUSCLE AND BEAT HUNGER (SEE p50)
BUY IT THE PROTEIN One egg contains 6g of protein and all nine essential amino acids. Don’t stress about the dietary cholesterol: science suggests it won’t negatively affect your blood cholesterol, and may even improve it.
Brown, white, speckled, organic – all eggs have more or less the same protein, fat and carbohydrate content. That said, they don’t all taste the same. Farm-fresh, free-range Burford Brown is the egg of choice for chefs including Rick Stein.
WORDS: PAUL KITA | PHOTOGRAPHY: MIKE GARTEN | FOOD STYLING: VICTORIA GRANOFF | PROP STYLING: PAM MORRIS | SMALL BOWLS: TED + CHELSEA CAVANAUGH | FOOD STYLING: MICHELLE GATTEN
Get on the beaten track and eliminate your between-meal cravings with this idiot-proof masterclass on how to supercharge the classic omelette
GET YOLKED AT BREAKFAST
THE FIBRE COOK IT THREE-EGG SPINACH OMELETTE WITH CHEDDAR
Boost your fibre intake for breakfast with an energising peanut-butter-andjam porridge topped with fruit, or try a satiating, heart-healthy avocado toast that will power you through till lunch
It’s all too easy to ruin your omelette by burning the eggs over an excessively high heat. Use a low flame to coax them to perfection – and work in some tasty greens while you’re at it INGREDIENTS
435
• Butter, 1tbsp • Fresh baby spinach, a handful • Large eggs, 3, beaten well • Mature cheddar, 60g, grated
Kcal
35g Fat
3g Carbs
26g Protein
Step 1 In a large, non-stick pan, melt the butter over a medium-low heat. Add the spinach and sauté for a couple of minutes until just wilted. Add the eggs and let them cook undisturbed for three or four minutes until set. Step 2 Top the eggs evenly with the cheese. Using a spatula, fold the edge of the eggs over the cheese. Then carry the pan to the serving plate and use the spatula to guide the omelette gently to the plate, continuing to roll it so it sits in a tube-like shape.
1g Fibre
01/ PB&J OVERNIGHT OATS In a bowl, add 20g of rolled oats, 125ml of semi-skimmed milk, three tablespoons of protein-packed peanut butter and 30g of mashed raspberries. Stir until smooth. Refrigerate overnight. In the morning, top with raspberries.
UPGRADE IT You can make your omelette even more delicious by following any of the steps below. You can even add all three at once if you’re really hungry IF YOU HAVE...
05 MIN
Whip up a quick, vitamin C-packed salsa by throwing a tomato, a quarter of a chopped white onion, half a jalapeño pepper (seeds or no seeds) and a handful of coriander into a blender. Pulse until slightly chunky. It’s so much better than ketchup.
10 MIN
Heat some rapeseed oil in a cast-iron pan until it starts to shimmer, then add 85g of sliced shrooms for a hefty dose of immunity-boosting selenium. Stir occasionally until browned (about six minutes). Remove from the heat and add to the omelette with the cheese.
15 MIN
Add smokiness, meatiness and a kick of energising B vitamins with chorizo. In a non-stick pan, heat a tablespoon of rapeseed oil. Chuck in 85g of chorizo and stir occasionally until browned (8-10 minutes). Transfer to a plate lined with kitchen roll to blot and cool. As with the mushrooms, add to the omelette with the cheese.
02/ AVOCADO RICOTTA POWER TOAST On a piece of wholegrain toast, smash half a ripe avocado. Top with two tablespoons of bonestrengthening ricotta, a pinch of metabolismspiking red-pepper flakes and a dash of sea salt.
A DV E RT I S E M E N T F E AT U R E
Freezing away stubborn fat with CoolSculpting may sound like a bit of a cheat, but the evidence proves that it works. Dr Darren McKeown explains how
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e all know that a healthy diet and exercise routine is the best and most effective route to a more sculpted body. But if you’re still struggling to shift stubborn areas of fat despite sticking to your fitness regime, why not consider a helping hand to target those tricky areas? Non-invasive cosmetic procedures are gaining ground in 2020, with CoolSculpting’s fat-freezing technology leading the pack. The US Food and Drug Administrationapproved process uses a method called cryolipolysis to target those hard-to-shift pockets of fat. Aesthetic doctor Darren McKeown explains how it works. “An applicator is used to deliver controlled cooling to the tissue, taking it down to a level at which the skin can survive but the fat cells can’t,” he says. “Those cells then undergo a process of apoptosis, or ‘cell death ’, and are gradually eliminated from the body.” The safety and efficacy of the process is supported by 60 peerreviewed clinical papers, with one paper reporting fat reductions of up to 27% in the abdomen area. When combined with your usual diet and exercise plan, CoolSculpting can help freeze fat in its tracks.
FREEZE FRAME Not sure if cryolipolysis will work for you? Dr McKeown breaks down exactly how facing the cold front can help…
HOT SPOTS “The areas men most commonly have treated are the abdomen and love handles, and we can also treat the chest, where fat may accumulate. Some men are also prone to fat around the neck, even when they’re slender elsewhere, so the chin is another popular area.”
CHILLOUT ZONE “Treatment times start from 35 minutes. A double chin might take 90 minutes, while a full abdomen could take 4-6 hours, depending on your personalised treatment plan. Potential side effects, such as swelling and numbness, are temporary, and discomfort minimal – many clinics have a dedicated suite where patients can relax or work while undergoing treatment.” To discover more about CoolSculpting, and to find your nearest practitioner, visit coolsculpting.co.uk
UK-CSC-2050046 I DATE OF PREPARATION: FEBRUARY 2020
ENTER THE ICE AGE
Looking to sculpt your body? CoolSculpting could be the answer
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PRESS YOUR ADVANTAGE
GEEK TWEAKS #09
PUSH YOURSELF The press-up is the definitive bodyweight move for a reason: its popularity is a testament to its power to make gains. If it’s not already a key part of your training arsenal, it’s time to drop and give us 20
NATURALLY PRESSED The ability to push up from a horizontal position is written into your DNA – if you are struggling, it just needs unlocking. Hone your press-up with these progressions MAKE A STRONG START
BOX PRESS-UP 6 SETS OF 30SEC WORK, 60SEC REST Rest your hands on a box to take some weight off and perform 30 seconds of continuous reps. Rest for a full minute, then repeat five times.
PUSH PAST THE STICKING POINTS
PRESS-UP OFF BLOCK 5 SETS OF 10 REPS, 30SEC REST Place a yoga block on the floor directly below your chest, resting your weight on it. Now, push yourself up. Lower, rest, then go again. And again.
WORDS: ANDREW TRACEY | ILLUSTRATIONS: HARVEY SYMONS
MAKE IT PERFECT
PRESS HARDER AND SMARTER FOR AN UPPER-BODY POWER-UP
THE BEST MOBILE GYM: YOUR BODY Beyond supercharging your pectoral muscles and triceps, the press-up has a wealth of welcome side effects that will help you build true functional fitness
PRESS-UP
GOT YOUR BACK
KEEP IT MOVING
A WEIGHT OFF
5 SETS OF 20 REPS, 60SEC REST Start with an unshakeable plank, with your hands and elbows stacked below squeezed shoulders and your glutes tense. Slowly let your chest graze the floor. Pause, then drive upward explosively, straightening your arms.
Press-ups engage your serratus interior – small but important muscles that help to move your shoulder blades and regulate your posture. By exaggerating the range of motion and pushing your back towards the ceiling at the top of each rep, you can improve your posture, back health and your bench press numbers to boot.
Planks and other holds are excellent for building static core strength, but maintaining that same level of tension against the explosive motions of high-rep sets teaches your body to stabilise itself against movement. This ability can then be successfully transferred to real-world tasks.
Performing high reps of the bodyweight staple can help to strengthen your joints without the risk of wear and tear associated with adding resistance, reducing your likelihood of injury. Performing them between days of heavy training can pump in oxygenated, nutrient-rich blood that can enhance your recovery.
MAKE IT HARDER
RING PRESS-UP 5 SETS OF 10 REPS, 90SEC REST With your feet on a box, grasp a pair of gymnastic rings: set them up so your torso is parallel to the ground at the bottom of a press-up. Grip those rings tight and execute a perfect press-up, fighting the core-crushing instability for extra strength.
MEN’S HEALTH 103
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COVER MODEL MUSCLE
PERPETUAL MOMENTUM Junior gymnast, RAF and Afghanistan veteran, celebrity PT: Adi Gillespie has taken many forms. He talks to Daniel Davies about how training has been a constant support
BALANCE OF POWER
80kg WEIGHT
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di Gillespie is out of his comfort zone. When you consider that we’re talking about a man who joined the RAF at 17 and served in Afghanistan, who was employed as a personal trainer to a member of the Saudi royal family and has travelled the world playing rugby, that’s quite a statement. But Gillespie’s latest project has him rattled. At least, a little. “It’s probably been the most difficult thing I’ve ever done,” he says. “All of the things I did before this involved a physical aspect, and that kind of stuff I find quite easy. But this has been just completely different.” At 29, he is now the creative director of his own luxury fashion label, Indigo Burg. For the first time, his physical prowess gives him no advantage, and that’s daunting. After all, knowing how to nail a calisthenics workout – and Gillespie knows how to do that better than most – doesn’t give you a leg-up when selecting fabrics or learning about pattern cutting. “When I started, I could describe exactly how I wanted the brand to look and feel to everyone else,” he explains. “But in terms of talking to factories and discussing the 20 different seams you could have, I didn’t know. I had to show them what I wanted, because I don’t have that background.” While Gillespie may be learning on the job, his excitement about his new career is palpable. During our interview, his voice rises a few decibels as he passionately outlines his hopes of getting Indigo Burg into the biggest stores in the world and
HEIGHT
onto catwalks in Paris and Milan. When he discusses how upset he was after a skateboard injury ruined his chances of making it as a professional rugby player, or the “slog” of completing RAF basic training, the contrast is obvious. The man we’re talking to now is Gillespie at his most vulnerable – but also at his most alive.
BEHIND THE WIRE Gillespie was once just an energetic kid with an extraordinary aptitude for sport. At six years old, he was already training with Team GB-level gymnasts and, by the age of 11, the strength he had added to his mobile frame equipped him with the perfect build for rugby. Gillespie was a natural and, within a few years, he was chosen to play for the Devon under-15s team, before making it past thousands of other hopefuls to play for South-West England’s Rugby Academy. But just as he was about to enter the England Schools programme, he fractured his wrist in a skateboard accident, which put him out of action for a year. Dejected, Gillespie considered packing rugby in altogether. Around the same time, some of his friends were starting careers in the military. Living near the Royal Marines training base Lympstone Commando, Gillespie had ambitions of one day wearing a green Royal Marine Commando beret, too. His regional rugby coach Craig Townsend – brother of the current Scotland head coach, Gregor Townsend – visited him at home to try to keep Gillespie on the path to becoming a professional player. But he couldn’t sway him. “My coach came and said, ‘If you stay, you can go and train with the [Exeter] Chiefs twice a week while you’re still in college,’” remembers Gillespie. “But I’d already made up my mind, and
“IF I’M BORED BY MY JOB, I END UP SAWING THE BRANCH I’M STANDING ON. IT’S NOT ENOUGH FOR ME”
I ended up applying for the military when I was 16. I joined at 17.” On the advice of his dad, Gillespie chose not to apply for the Marines (“I guess it’s a bit of an ego trip, but he said the novelty would wear off…”) and instead joined the RAF. With his fitness background, he navigated the basic training relatively easily, though he describes officers “beasting you for no reason, really”. Then, he went on to complete just over a year of technical training, before finally graduating as an aircraft electrician. Unlike the experiences of the many other ex-servicemen visible in popular culture right now, what shines through about Gillespie’s military life is the mundanity of it all. He explains how he’d work shifts, doing “three days on, two nights off, that kind of thing”, adding: “You’d work 12-hour shifts, so you’d be in at 7am to get a brief from the team that was in before you on what aircraft had landed that day, and you’d fix it. It would be like that the whole day, really. You would just be ticking off whatever jobs needed doing.” During his time in the military, Gillespie served in Afghanistan, doing 12-week tours providing support from “behind the wire”, rather than on the front line. He also took up rugby again, travelling all over the world to play in rugby sevens tournaments for clubs such as Samurai, London Wasps and Rosslyn Park. But after spending six years in the RAF, there was little left for him to achieve. Serving had given him some amazing opportunities, not least the ability to play competitive rugby in Dubai and the United States. However, when he looked around, all he saw were men who had been in the service for 10-15 years longer than he had but didn’t seem to have a lot to show for it. “I think if I do a boring job for long enough, I just end up sawing the branch I’m standing on because it’s not enough for me. I need some creative endeavours to keep me going,” says Gillespie. “While I was in the military, I was putting out these videos and that was enough at
PHOTOGRAPHY: DAVID VENNI | MODEL: ADI GILLESPIE | STYLIST: HAYLEY LAWRENCE FOSTER | CLOTHING: BLUE SHORTS FROM LULULEMON.COM TRAINERS ADIDAS ULTRABOOST FROM SOORTSEDIT.COM | GROOMING: LAURA DEXTER | LOCATION: CROSSFIT LONDON
A
5’ 10”
BALANCE OF POWER
06
WORKOUTS PER WEEK
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215K
INSTA FOLLOWERS
BALANCE OF POWER
06 YEARS IN RAF
the time, but I’d grown out of that and wanted to do a little bit more and actually build a business. Looking back, it was a good time for me to jump ship.”
FITNESS FOR LIFE Gillespie left the RAF with a rough idea of what he wanted to do next. He had already amassed a social media following of around 150,000 people with the functional training videos he was putting out while he was serving, but a career as a fitness influencer would have to wait. Gillespie met a member of the Saudi royal family while on a double date with his then girlfriend. Fortuitously, the Saudi royal was on the lookout for a personal trainer. “He basically just said, ‘I need a trainer,’ and I offered to coach him while he was in London, then we kind of just carried it on from there.” For the next two years, he travelled the world supplying his client with the kind of functional workouts he had been perfecting while in the military, with some CrossFit-style training thrown in for good measure. “I got to travel to all these amazing places, and I could take my friends out there,” says Gillespie. “It was quite a crazy period.” Crazy though it was, it was still fitness, and fitness was what he did best. While he was training his royal client, Gillespie was building his Instagram following, which currently stands at nearly 215,000 followers. He also launched the online and IRL training club, UVU, which fused his love of fitness, training and content creation. Go to YouTube and you can still see the hyper-stylised and wildly popular content that came out of Gillespie’s UVU training sessions, where a group of like-minded, six-pack-wielding men would meet up
WHETHER IN FITNESS OR FASHION, GILLESPIE APPLIES A MILITARY FOCUS
on the grimy outskirts of London to train. Gillespie says simply, “We’d all get together, play some music and do calisthenics.” But in the background, he was already working on his next project. For over a year, Gillespie has been burrowed away, working on turning Indigo Burg into a reality. Gillespie sees the brand – which is named after the Mark Rothko painting Indigo on Burgundy – as being about more than just luxury fashion. Like the UVU project that preceded it, Indigo Burg will be as much about the content it influences and the films and the images it inspires, as it will be about fashion. While Gillespie is no longer part of the workout industry, he certainly hasn’t forgotten about fitness altogether. He says he is in better condition now than ever before, with his training providing
“MUCH OF LIFE ISN’T IN OUR CONTROL. KEEPING MY TRAINING ON POINT MAKES THE REST A LOT EASIER”
him with an element of control while the rest of his life is in flux.
FORGING AHEAD “Training is massive to me now, more so than at any other time,” he observes. “In any creative business, you don’t know where it’s going to go and what you’re going to do next. A lot of it’s in your control, but there’s so much that isn’t – so by training and keeping that side of my life very much on point, it makes the rest of it a lot easier.” Fashion and fitness, clothes and content: Adi Gillespie has time for them all. The conscientiousness he crafted in the military, and the functional and calisthenics workouts that have formed the basis of his career since, will inform, not impede, what he does next.
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WEIGHTLESS WONDERS
KIT-BAG ESSENTIALS 04/ PERFECT CIRCLES
TAKE YOUR HOME GYM UP A GEAR
The OG of bodyweight kit, a high-quality set of rings offers myriad exercises – from simple dips to elite gymnastics moves such as skin-the-cat – all conducted with your shoulders in a more natural position than with fixed bars. Gymnastic Rings 2.0 £65 bulldoggear.eu
With a few kit adjustments, you can unlock the full potential of your weights-free training wherever you have room to swing a skin-the-cat
01/ GET A GRIP If you prefer pull-up bars to rings, you’ll need more than chalk to prevent knurling from tearing up the skin on your hands while you attempt, say, a muscle-up. Wear these easy-to-attach protective grips and you’re good to go. Bear KompleX Leather Grips £36 amazon.co.uk
PHOTOGRAPHY: JOBE LAWRENSON
02/ WITHOUT PARALLEL A cost-effective addition to your bodyweight arsenal, parallettes will help you hone the static holds that define the core control of gymnasts. Work your way up to a solid L-sit for a six-pack workout like no other. BodyRip Parallettes £35 amazon.co.uk
05/ RIDE OR DIE? Maybe both, if you don’t pace yourself. The AirBike is deservedly considered the ultimate home metcon tool, due to its ability to brutally spike your heart rate. Bulldog’s latest version is smoother and quieter, yet no less efficient at burning calories. Airbike 3.0 £850 bulldoggear.eu
03/ SPEED DEMON Whether used in a warm-up or a circuit, the humble skipping rope can deliver rapid improvements in both body composition and overall fitness. To test yourself, skip as active rest during workouts. Skipping Rope £15 wolversonfitness.co.uk
06/ CHALK THE CHALK To harness the full functional power of the rings, you need to be able to hang onto them. Your grip strength will always go before your larger working muscles, so chalk up your hands to prevent slippage. Gym Chalk £10 wolversonfitness.co.uk
MEN’S HEALTH 111
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DYNAMIC DUO
THE MH FINISHER #16
WALK BEFORE YOU CAN RIDE
Economise your time in the gym by bulletproofing your body, honing new skills and crushing calories in one high-intensity ladder THE FORMAT Set a timer for 12 minutes and go into your wall walk. Once you’re on your feet, hop straight onto the AirBike to blast 5kcal. Work back and forth, adding an additional rep to the walk and an additional calorie to the bike each time. Goal? Get as far up the ladder as possible before the buzzer.
01 HIT THE WALL
WORDS: ANDREW TRACEY | PHOTOGRAPHY: PHILIP HAYNES | MODEL: ADI GILLESPIE | STYLING: ABENA OFEI | GROOMING: NAT SCHMITT USING CLARINS FOR MEN | TRACKPANTS LULULEMON.CO.UK, TRAINERS NIKE.COM
Assume a press-up position with your soles on a wall. Lift a leg as high as possible and press it firmly onto the wall while “walking” the opposite hand backward. Repeat on the other side, then continue, bringing your hands closer to the wall and your feet higher, until you reach a full extended handstand position. Carefully reverse downward.
02 RIDE IT OUT Once you’ve completed the wall walk, grab the handles of your AirBike and let the power meet the pedals. Grip it and rip it for a total-body effort, aiming to hit that calorie target as quickly as possible. Push through the inevitable pain. The sooner you’re done, the sooner you’re out of the saddle.
03 STEADY JOB With the bike calories well and truly torched, hop off and hit the deck, ready for your next round of nauseainducing wall walks. As the rounds and reps mount up, so will the fatigue in your shoulders. Make sure you pace yourself and stay steady on your way up the wall. You’ll have plenty of time for unrestrained machismo once you’re back on the bike. MEN’S HEALTH 113
BUILDING STRONG MINDS Rugby legend Gareth Thomas visits a secondary school to talk about the vital role teachers play in supporting young people
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e’re standing in an echoing school sports hall in Dagenham with Gareth Thomas. He’s talking to a group of students about how it felt to open up about his sexuality while he was still playing professional rugby – and you could hear a pin drop. He’s someone you’d never tire of listening to, and not just because of those melodic Welsh tones. He’s open, engaging and eloquent – despite the fact, as he’s quick to tell us, he wasn’t a confident student himself. “Academically, I struggled,” he says, “but sport was what unlocked school for me. Not only did I get to play rugby but I was learning about being in a team, being a leader, at the same time.” Men’s Health is spending the day with the former Wales rugby captain at The Jo Richardson Community School in east London. He’s here to talk about mental-health awareness and the invaluable role teachers play in supporting young people, both academically and pastorally. Thomas speaks as naturally about his battles with mental health as he does his triumphs on the rugby field. “The biggest challenges I faced in my career were personal ones. The world of sport is a very stereotypical environment, where difference is sometimes feared. The fact that I was captaining my country and doing what I’d always dreamed of, but
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at the same time hiding the fact I was gay, was incredibly difficult,” he reveals. “I wanted to challenge the perception of what a man was in the sporting world. And I wanted people to judge me on my ability, not on my sexuality.” You suspect he would have made a great teacher, if he hadn’t been swayed by rugby at an early age. His admiration for the profession is clear. “We put our faith in teachers at school,” he says. “It’s a time when we’re particularly vulnerable and to have that safe environment, with people who are looking out for any signs that maybe we’re not OK, is vital.” He’s pleased to see the work that’s being done at the school to encourage conversations about acceptance. “It
“WE PUT OUR FAITH IN TEACHERS AT SCHOOL” must be so rewarding to know that you’re not just teaching a pupil a subject but life skills as well,” he suggests to psychology teacher and mental-health first-aider Helen Quail. “The biggest rewards of teaching definitely come from seeing the pupils succeed,” agrees Mrs Quail. “Sometimes, that’s seeing a student who’s worked really hard for top marks get an A*, and
MH PROMOTION FOR TEACHING
sometimes it’s seeing a student who’s struggled just complete the course. “A lot of what I do is raising awareness and letting the students know that we all have to look after our mental health, in the same way we do our physical wellbeing. Children today are growing up in an increasingly exciting but complex world. We’re trying to train them to be resilient; we teach them things that will help them to be successful as adults. As a teacher, you have the opportunity to
“THE WAY TO BREAK DOWN STIGMA IS THROUGH EDUCATION” shape lives – and that’s a huge privilege.” Thomas regularly breaks off from our interview to chat to the students outside in the corridor, at one point having an impromptu bench-pressing competition. He seems almost surprised by their unconditional acceptance of him. “It saddens me that there are still so few openly gay sportsmen,” he tells us later. “But meeting the kids today gives me the belief that it will change. When you speak to them, you can see that any form of intolerance has no place for them, whether on the street or on the terraces. It’s not OK, full stop. That’s a testament to the teachers, because the way to break down stigma is through education.” So how is his mental health today? “It’s in a controllable place because I’m not
THE FORMER RUGBY CAPTAIN CAMPAIGNS FOR MENTAL-HEALTH AWARENESS
afraid to say that I get sad,” he says. “I deal with it by talking about it and knowing that my ability to show people I’m vulnerable is one of the greatest strengths I have. “Am I a role model? When I think of role models, I think of people who stand up for those who can’t stand up for themselves. If I can do that, I can achieve more than I ever did as a rugby player.” But, of course, Gareth Thomas doesn’t really deal in ‘ifs’.
GARETH WITH PSYCHOLOGY TEACHER MRS QUAIL
Do you want to support young people and help shape lives? If you’re inspired to learn more about a career in teaching and the options available to you, search ‘Get Into Teaching’ INSPIRING THE NEXT GENERATION AT AN EAST LONDON SCHOOL
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EDITED BY ERIC DOWN AND SHANE C KURUP
MAY 2020
PHOTOGRAPHY BY JOBE LAWRENSON WORDS BY SHANE C KURUP STYLING BY ERIC DOWN
BOWLING SHIRT £120 SAMSØE SAMSØE
INSTANT UPGRADE
STOCKIST: SAMSOE.COM
Strike T The Right Note This season’s wildest curve ball is the unlikely rehabilitation of the bowling shirt. Here’s how to slay in your lane
he bowling shirt has a complicated history. In the 1950s, it was a “youthquake” staple both on and off the lanes, but 70 years and a legion of fanny-packed tourists have left it with a somewhat tragic rep. With the recent “anti-fashion” trend for items long considered beyond the pale (dad jeans, say, or ugly sneakers), however, its return was perhaps inevitable: at their SS20 shows, Gucci, Fendi, Saint
Laurent and Dsquared2 all sent models down the runway in billowing, tenpin-inspired shirts. Which is welcome news. Loose, airy and often made from cooling viscose or silk, it’s ideal for spring weather. It’s versatile, too, working equally well as a buttoned-up top or an overshirt. “An easy way to wear it is open over a crisp, white T-shirt,” says Chris Mcilroy of Harvey Nichols. “If you’re feeling brave, rock it solo with the top undone for a Tony Montana vibe.”
While it’s inherently casual, it needn’t be confined to outof-office hours, either. “With the move away from streetwear trends, the bowling shirt is appearing in more elegant forms,” says Damien Paul of matchesfashion.com. Wear Samsøe Samsøe’s sustainable, silky Tencel version with a blazer, chinos and penny loafers for a solid weekday-to-evening look. It’ll be right up your alley.
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i/ GROOMING MANUAL
Blades Of Glory Facial shrubbery has long been the stylish man’s accessory, so much so that “lower shaving frequency” has been blamed for taking a heavy toll on the razor industry. But skin is back in the game again, which means you have some prep work to do. Our experts are on hand
Clean Cut
The beard trend of the past five years has suited two kinds of men: those indulging their inner Shackleton and those who can’t be bothered with the daily rigmarole of close shaves. However, the tide is turning. “While the beard won’t disappear completely, men are getting rid of the bushier affairs,” says Richard Tucker, head barber at Ruffians. “We’re seeing people alternating between cleanshaven and light stubble.” Follow his advice on transitioning from grizzly bear to smooth peach.
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Hedging Your Bets
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In a Lather
Have a pre-shave clip to get rid of excess bulk. Use an electric trimmer such as a Wahl Aqua Blade to take the length down to a five o’clock shadow, before prepping the skin by exfoliating with a gentle face scrub and warm water. Finally, apply beard oil to your skin – we use argan – to keep your blade lubricated.
Shaving cream is great for men who love old-school scents and a thick, creamy lather. It also helps to raise the hair, so it can be cut more easily. But a clear gel protects the skin better and allows you to see what you’re doing. Pump shaving gel into your hands, or onto a brush, and smooth a thin layer over your face.
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PHOTOGRAPHY BY SAM JACKSON WORDS BY SHANE C KURUP
Silk Cut
If you haven’t shaved for a while, don’t go against the grain or you’ll damage your follicles – that way lies the burn. A single-blade safety razor or shavette (a disposable straight razor) is best. Pythagoras can teach us something here: keep your razor at 25-35° to leave a flat hair shaft, which will feel smoother.
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Due Care
Wash your face with warm water, then splash with cold water to close the pores. Pat your face dry with a towel and apply a pea-sized amount of moisturiser to your face and neck. Keep your skin hydrated and clean, use a gentle facial cleanser daily and drink plenty of water. Admire your reflection at will.
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On the Edge Forget your flimsy disposable razors and rusty cans of cream. When it comes to a close shave, your hard-worked visage deserves the best. Here are the products that will upgrade your sink time.
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SHOT ON LOCATION AT RUFFIANS SHOREDITCH RUFFIANS.CO.UK | MODEL: GARY GREENWOOD AT STORM | STILL LIFE PHOTOGRAPHY: JOBE LAWRENSON | ILLUSTRATIONS: NICK HARDCASTLE STOCKISTS: DIOR.COM, FOREO.COM, GILLETTE.CO.UK, HARRYS.COM, SELFRIDGES.COM, THEGROOMINGCLINIC.COM
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01 The Heat Is On GilletteLabs Heated Razor £170 Trust the king of the clean shave, Gillette, to dream up the world’s first heated razor. The brand claims it’s as good as going to the barber. Well, almost – you still have to do it yourself, but the continuous heat supply opens pores to provide a close, soothing shave. It’s as good as it gets without steaming your own towels in the microwave at home.
02 Sweet Smell of Success Dior Eau Sauvage Shaving Cream £22 for 150ml Many products can feel and smell dated: Brut and Hai Karate are more primitive than primal. Instead, Dior’s Eau du Sauvage cream packs a more modern olfactory punch. The moisturising cream softens stubble and is scented with Dior’s iconic men’s fragrance. Time to ditch that old can of cream – as well as the moustache and medallions.
03 Rescue Strategy
04 Hit and Mist
05 On the Road
Anthony Ingrown Hair Treatment £32 for 90ml While a solid shaving regimen is the best defence against ingrown hairs, when it’s too late for prevention, Anthony’s innovative treatment will provide cool relief. The solution contains a blend of glycolic, phytic and salicylic acids to exfoliate dead skin cells and help pull out trapped hairs, while targeting bacteria and moisturising, too.
Harry’s Post-Shave Mist £11 for 100ml Most of us can relate to the episode of The Simpsons when Homer teaches Bart to shave, sealing the deal with an agonising slap of red-hot, alcohol-based splash. Harry’s cooling mist is different: it’s alcohol-free and both soothes and moisturises, so your post-shave tonic feels less like being hit by a blast of pepper spray and more like a sweet caress.
Marram Co Travel Pop Shaving Bowl and Brush Set £59 A decent brush and bowl are essential for ensuring a good lather but, when on the road, such equipment can prove less than mobile. Marram Co has come up with a clever solution in the form of its collapsible bowl and brush set, so you don’t have to compromise the sharpness of your morning shave when business travel calls.
06 Rough with the Smooth Foreo Luna Go Cleansing Brush £85 Pre-shave exfoliation is vital, and when it comes to doing the job properly, the Foreo Luna Go cleanser is hard to beat. It uses high-frequency sonic pulsations, which, combined with the soft, anti-bacterial silicone brush head, gently penetrates pores to remove 99.5% of dirt, sebum and pollution particles that can build up during the day.
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Burns Clinic Shaving is an abrasive process, and if you’re not careful, you’ll feel the burn. Truefitt & Hill’s master barber Michael Symeon offers his tips for taming the fire Rule 01 Warm your skin properly and use a badger-hair brush to distribute the heat and cream evenly.
Rule 02 If you shave daily, replace your blades every five to seven shaves to prevent irritation.
Rule 03 Avoid shaving against the grain. It’s one of the main causes of burn and flare-ups.
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Bright
The outlook for the global economy may be grim, but fashion is forecasting a more vibrant future. With the spring runways awash with vivid neons and pop colours, it’s time to look on the bright side Photography by Simon Lipman – Styling by Eric Down
Future
JACKET £2,140 SHIRT £790 AND TROUSERS £620 ALL ALEXANDER MCQUEEN FLOWERS BY DENNIS EDWARDS FLOWERS
JACKET £2,450 SHIRT £920 AND TROUSERS £880 ALL BERLUTI RING £590 AMBUSH AT MATCHESFASHION.COM FLOWERS BY ARNOTT & MASON
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STOCKISTS: ALEXANDERMCQUEEN.COM, AMBUSH AT MATCHESFASHION.COM, BERLUTI.COM, BORSALINO AT MATCHESFASHION.COM, BOSS AT HUGOBOSS.COM, HANRO.CO.UK, HEMEN BIARRITZ AT MATCHESFASHION.COM, JIL SANDER AT MATCHESFASHION.COM, MAISONMARGIELA.COM, MARNI AT MATCHESFASHION.COM, MULBERRY.COM, ORLEBARBROWN.COM, PAULSMITH.CO.UK, RALPHLAUREN.CO.UK, TATEOSSIAN.COM
THE PORTFOLIO
SUIT £1,285 PAUL SMITH VEST £45 HEMEN BIARRITZ AT MATCHESFASHION.COM BOOTS £395 AMI PARIS HAT £200 BORSALINO AT MATCHESFASHION.COM FLOWERS BY GB FOLIAGE LTD
SHIRT £540 TROUSERS £770 AND SILK SCARF £230 ALL RALPH LAUREN PURPLE LABEL BAG £875 MULBERRY FLOWERS BY PORTERS FOLIAGE
MODEL: BRIAN WHITBY AT NEXT MODEL MANAGEMENT | PHOTOGRAPHER’S ASSISTANT: GEMMA GRAVETT | STYLIST’S ASSISTANT: RICCARDO CHIUDIONI | SHOT AT NEW COVENT GARDEN MARKET NEWCOVENTGARDENMARKET.COM/FLOWERS | WITH THANKS TO @ARNOTTANDMASON, @PORTERS_COVENT_GARDEN, @GBFOLIAGE, @DENNISEDWARDSFLOWERSLTD AND @ZESTFLOWERSLONDON
THE PORTFOLIO
SUIT £749 BOSS SHIRT £165 ORLEBAR BROWN HAT £240 MARNI AT MATCHESFASHION.COM BAG £340 JIL SANDER MATCHESFASHION.COM BEADED BRACELET £175 AND RHODIUM BRACELET £195 BOTH TATEOSSIAN FLOWERS BY ZEST FLOWER LTD
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WRIST ASSESSMENT
Come Together The sequestered world of watchmaking is bringing a welcome injection of outside creativity to its wares – and a whole lot of fun to your wrist
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PHOTOGRAPHY BY JOBE LAWRENSON WORDS BY ALEX DOAK
Hands Up The auction prices snagged by three of the world’s highest-value collaborative watches
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Luckily, even the most traditional watchmakers have noticed the fruits of the recent explosion in creative collaborations. The worlds of fashion, art and music seem to be caught in a constant flux of collusion, driven by social media. Whether it’s “feat”, “vs” or simply “x”, everyone wants to cross-fertilise, and watch brands have finally caught on. What’s more, it seems that anything goes. Graffiti artists, shoemakers, rock stars and even gnarly surf dudes have all been invited to horology’s surprise party. The result isn’t just a new audience to exploit for sales. It’s a series of fresh takes on established classics, unencumbered by stiff tradition. Plus, it has been a shot in the arm for the brands’ incumbent designers. It’s about time.
£100,000 Rolex’s hook-up with French commercial divers Comex in the 1960s gave rise to the Sea-Dweller, one of which fetched £100,000 in 2017.
£270,000 A one-off Richard Mille designed with Philippe Starck’s minimalist studio crossed the quarter-million mark at the charity sale Only Watch, in 2007.
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£2,000,000 At a 2018 auction in Hong Kong, this Patek Philippe x Tiffany & Co timepiece sold for a cool HKD23.5m, which works out at more than £2m.
STOCKISTS: BREITLING.COM, BREMONT.COM, HAMILTONWATCH.COM, HUBLOT.COM, SHOPSWATCH.COM, ZENITH-WATCHES.COM
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et’s face it: when you strap on a good-quality watch, you’re making a statement. Perhaps more than anything else in your wardrobe, it’s a powerful symbol – of style, certainly, and status, too, if such things matter to you. But it also signifies an appreciation of everything that makes elite watchmaking so special: the history, the engineering ingenuity, the painstaking passion. Everything an Apple Watch isn’t, in other words. But what if you want even more from your daily timepiece? Can more creativity or innovation be squeezed into that 4cm-diameter circle of steel? Going by Switzerland’s back catalogue, you’d be forgiven for having doubts – especially given the recent tide of vintage reissues that are repopulating shop windows.
CAPITAL GAINS Go for collaborations without overt branding, as it can hit resale prices – James Buttery, editor, QP 04 Breitling Superocean Chronograph 44 Outerknown £5,600 Kelly Slater, the 11-time world champion surfer, isn’t just a pretty face with great abs: as co-founder of the sustainable apparel manufacturer Outerknown, he’s a major addition to Breitling’s squad of brand ambassadors. This rugged, carbon-coated collaborative diving watch is strapped with “Econyl”, a yarn upcycled from recovered fishing nets.
05 Hublot Classic Fusion Chronograph Berluti Cold Gold £17,300
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02 Hamilton Ventura Poggytheman Quartz £825
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06 01 Zenith Chronomaster El Primero Radar £8,000 George Bamford’s Mayfair-based custom shop has distilled into this collaboration with Zenith all manner of archive details, drawing inspiration from an obscure 1916 pocket watch with red accents on the dial. Limited to 50 pieces, it’s a Sith Lord for Zenith’s mighty chronograph empire.
When Japanese style maven Motofumi Kogi, better known as Poggytheman, came on board at Hamilton, it was immediately clear which watch he’d make his own: the outrageously asymmetrical Ventura. Its sci-fi-vintage vibe not only riffs on the fashion director’s brand of sartorial street style, but it also had a fan in Elvis Presley, one of Kogi’s style icons.
03 Swatch 007 Moonraker 1979 £81 No Time to Die? That may be so, but for James Bond’s 25th outing, there’s still time to buy a piece of the legend. This is a typically tongue-incheek take from the brand that practically invented the horological collaboration in the 1980s. Plus, it’s a quantum of solace if you couldn’t get hold of the Omega Seamaster special worn by Daniel Craig in the film.
Parisian luxury house Berluti tans its Venezia leather by hand to give each shoe and briefcase a unique, timber-hued patina. This attention to detail chimed with Hublot and led to the production of this 200-piece collaboration, with its “neutralised” leather dial framed by “Cold Gold” earthy bronze.
06 Bremont Ronnie Wood 1947 £38,950 The after-show antics of the Rolling Stones are rather different today than in their heyday. For example, guitarist Ronnie Wood spent recent evenings on tour occupied with the task of hand-painting 47 watch dials. The result is a collection of exquisitely engineered, gold-cased watches made by fellow British export Bremont.
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MH CLASSIFIED
THE MH DIRECTORY Look good and feel great with this selection of life-enhancing products
FIND YOUR STRENGTH WITH LE CREUSET We know the right equipment is important in the gym, but what about in the kitchen? From breakfast to lunch and dinner, using the best tools to create nutritious, balanced meals is as crucial as the ingredients we choose. Enter Le Creuset’s new Toughened Non-Stick cookware collection, now 4 x stronger*. Toughened Non-Stick delivers unbeatable cooking performance thanks to its state-of-the-art sixlayer body construction including a new ‘best-ever’ non-stick coating which is built to last and withstand regular use of metal utensils for a lifetime of creative cooking. With deep, curved side walls that allow food to be tossed and turned in little or no oil, the 30cm Stir-fry Pan is perfect for creating healthy, low-fat Asian-inspired dishes. And novice cooks can rejoice at the Deep Frying Pan, its sleek black interior is tough, durable and delivers flawless food results thanks to the new best-ever non-stick coating. From experimental foodies to healthconscious cooks, Toughened NonStick from Le Creuset does it all, so make this cookware collection your kitchen staple next time you think about new gains. Purchase the new range from www.lecreuset.co.uk
*Independently laboratory tested for metal utensil abrasion resistance.
To advertise in this feature call Hearst Magazines Direct on 020 3728 6260
ST YL E - 05 /20 HOW I GET DRESSED
Erwin Creed The seventh-generation perfumer unbottles the understated style and grooming essentials that prime his senses before a working day PHOTOGRAPHY BY GRAHAM WALSER | WORDS BY SHANE C KURUP 01
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STOCKISTS: ACNE STUDIOS AT MRPORTER.COM, BIOTHERM AT FEELUNIQUE.COM, CREEDFRAGRANCES.CO.UK, GENTLEMONSTER.COM, K-WAY.CO.UK, NEWBALANCE.CO.UK, PEARL DROPS AT BOOTS.COM, PHILIPS.CO.UK, ROLEX.COM
7.55am
NEW BALANCE 860 SNEAKERS £100
6.30am
7.51am
I travel a lot for work, so I often wake up in hotels. First, I go for an hour-long run. I’m a big fan of New Balance trainers (01) – they offer good support and are stylish but not too flashy. I also throw on a K-Way jacket (02) if it’s cool outside.
I use Pearl Drops (04) toothpaste, to keep my teeth white, and a Philips Sonicare electric toothbrush (05). The toothbrush has an app that tells you where you’ve missed – which is useful if you’re a bit sloppy.
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I’m quite particular about where I get my hair cut. I always go to Carita in Paris, which is known as a place for old ladies, but the guy I use there is the only person I trust to cut it. Otherwise, I’m pretty low maintenance, so I usually just leave it natural, or perhaps add a touch of gel.
Erwin Creed Erwin’s ancestor founded Creed in 1760 and counted King George III among his first patrons.
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8.01am Nearly all my shirts are from Shanghai Tang. The designers have a good eye for colour, and they cut the shirts well. They’re flatteringly slim but not uncomfortable.
8.05am I have an Apple Watch and an IWC Portugieser, but my go-to is my Rolex Submariner (07). It has a clean, elegant aesthetic, and the metal bracelet is well made. Watches like that never go out of style.
K-WAY LE VRAI CLAUDE JACKET £75
04 PEARL DROPS SPECIALIST WHITE £7
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05 ACNE STUDIOS DENIM JEANS £190
ROLEX SUBMARINER DATE £11,250
7.59am PHILIPS SONICARE DIAMOND CLEAN SMART £360
7.31am Breakfast is quick and light – usually yogurt and fruit – after which I jump in the shower.
7.46am As a perfumer, I need products that don’t interfere with my sense of smell, so I tend to use fragrance-free formulations. I really like Biotherm Homme’s Aquafitness shower gel (03). It freshens me up without being overpowering.
Acne jeans (06) have long been a favourite of mine. The cut is perfectly balanced: they’re fitted, but not too skinny, and there’s just the right amount of stretch for added comfort, which is great when I’m moving about.
CREED EROLFA EAU DE PARFUM £165 FOR 50ML
8.07am If I’m not working with fragrance that day, I’ll wear Erolfa Eau de Parfum (08). The citrus and basil base makes it fresh, but not too strong, and it suits any time of day. I find it a very easy fragrance to wear. And since it’s concentrated, a little goes a long way.
8.15am I head out to catch my flight with my laptop bag and holdall, where I keep all my essentials, including my Hermès cardholder and sunglasses. I’m into Gentle Monster sunnies (09). I have a pair of 1950s-inspired frames, which will always look on point, whatever trends come and go.
09 GENTLE MONSTER BLACKPETER SUNGLASSES £190
Erwin’s Style Rules for Sweet-Smelling Success
03 BIOTHERM HOMME AQUAFITNESS GEL £24.90 FOR 200ML
01/ Lighter Load If you travel a lot, invest in an over-theshoulder holdall: they’re more mobile than a suitcase. Prada’s marry function with fashion.
02/ Taking Stock When you really like an item, buy several in case it gets discontinued. That way, you can rely on it to maintain a consistent style.
03/ Smart Assessment Do your research with investment pieces. Waiting for a luxury item makes it feel more precious when it finally arrives.
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MH CLASSIFIED
THE MH DIRECTORY Look good and feel great with this selection of life-enhancing products
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POWERGRIPPER METAL SERIES Choose from seven resistance levels 50lbs – 350lbs The All-New Powergripper Metal Series wrist and grip strengtheners have reinforced stainless steel springs with a mat black anodization finish. Each weight resistance has its own beautifully coloured handle with a diamond etched matrix pattern for extra grip. Peak performance with style with resistance levels to suit all from beginners to professionals. Now available at intro price of 40% off from powerballs.com and Amazon.
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DEPARTURES YO U R PAS S P O R T TO W E LLN E S S /
EDITED BY TED LANE
05/20
POWER TRIP
Free Wheeling
Make tracks for Carmarthenshire in south-west Wales to pump the brakes on work stress and take your endurance levels to the peak of a category-one climb. Welcome to le Tour des Valleys
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ou don’t need a frame like Geraint Thomas’s to squeeze into Lycra and chase down superior fitness in the saddle. And, crucially, you don’t need to follow the peloton to France’s Tour, Italy’s Giro or Spain’s Vuelta, either. Wales’s Valleys can keep pace with any tour of the continent. Carmarthenshire in South West Wales is quickly positioning itself as Britain’s central hub for all things twowheels, leaving the Lake District and the Highlands in its dust. It hosted the final stage of the women’s Tour of Britain in 2019 and kicked off the men’s Tour in 2018, showcasing breathtaking mountains, verdant landscapes and dense forest tracks. For city dwellers, this idyll is within striking distance of London, Nottingham, Cardiff and everything in between, via car or train. Pack your helmet, bib shorts and hi-vis and set your destination to the Plough Rhosmaen (ploughrhosmaen.com). It’s a cyclist and hiker hotspot on the outskirts of the Brecon Beacons that specialises in the type of local comfort food required after a long day in the saddle. Think slow-roasted Welsh lamb or Perl Wen cheese tart. You can even round off your recovery with a massage at the on-site spa.
CHASE DOWN A HORMONAL HIGH THAT WILL SINK YOUR OFFICE ANXIETY
down for a proper rest. In the morning, head down for a hearty breakfast at the hotel’s dining suite, where you can enjoy generous portions of naturally smoked haddock and poached eggs while overlooking the Beacons and River Towy. Wash it down with a freshly ground coffee, then sneak out some of the traditional laverbread cakes in a napkin – you’ll need the mid-ride fuel. Once you’ve clipped in and racked up a few miles in the morning sun, you’ll quickly realise why Carmarthenshire and neighbouring Pembrokeshire have become meccas for cyclists, hikers and adventurers. The clear, quiet stretches of road allow you to
“Undulating hills and panoramic views will mute the nagging of an overflowing inbox”
Behind Bars Before all that, though, you need a bike. Pembrokeshire Bike Hire (pembrokeshirebikehire.co.uk) offers a comprehensive selection of road, hybrid and electric bikes from Trek, Cannondale and Raleigh. Handily, it can also deliver across the region to your chosen hotel, complete with lock, pump and pannier. Bike fitted, local ales sampled and routes plotted, set an early alarm and bed
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get into the spin of things, pumping up your cadence and speedometer to chase down an extra hit of testosterone. There’s a payload of mental health benefits to be found in the valleys, too. Undulating hills and panoramic views will quiet the nagging of an overflowing inbox, and you’ll take it all in better on two wheels: a study of more than a million people found that cyclists, on average, enjoyed 21.6% fewer days of poor mental health compared to those who shun the saddle. If spicing up your leg day and giving your anxieties a rest isn’t reason enough to start sizing up a new frame, we can recommend circling around the castles of the Tywi Valleys for a dose of culture. That’s before putting your head down and gritting your teeth through Ammanford’s hilly climbs and
Chemical Advantage Harness your hormones to turn any holiday into a power trip
MOUNTAIN VIEWS = CORTISOL KILLER
CYCLING = TESTOSTERONE
HILL CLIMBS = HGH
LOCAL ALES = DOPAMINE
DEPARTURES
How to Get There Trains run from London Paddington, and nearby Swansea can be reached from all over the UK. MH drove from the capital in four hours in Honda’s new Civic Type R.
Where to Stay Based on two sharing a classic double room, the Plough Rhosmaen starts from £74 per night, with executive upgrades available. ploughrhosmaen.com
Where to Ride Head to the Discover Carmarthenshire website to find the most popular routes, or plot your own on Strava. Pembrokeshire Bike Hire will also offer up their favourite paths.
WORDS: ED COOPER
LEVEL-UP YOUR CARDIO WORKOUT TO TAKE YOUR STAMINA UP A GEAR
white-knuckle descents. Here, you’ll find a route for any age and any fitness level. Plotting plenty of pit-stops on your Strava route is also very much encouraged. Local eateries and watering holes further cement the appeal of Carmarthenshire to the recreational athlete and padded-short enthusiast. Coffee house Penygawse in Llandovery is particularly popular among cyclists, as is Llandeilo’s Angel Inn. Once you’ve earned your kudos, freewheel it back to the Plough for some well-deserved R’n’R. While your kit dries before tomorrow’s renewed efforts, be sure to spend some time in the hotel’s sauna to heat up your recovery and soothe muscle soreness. Then make tracks to your table at the inn’s restaurant for a locally sourced recovery meal. The Plough takes as much pride in its food as in its luxurious rooms, so round off your day by pigging out on the roasted Carmarthenshire gammon loin. You can thank us later.
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MH CLASSIFIED
THE MH DIRECTORY Look good and feel great with this selection of life-enhancing products
HAIR LOSS AFFECTS 50% OF MEN BY THEIR LATE 40’S Various factors for this include hormonal changes and imbalances, stress and genetics. Hair Pill was formulated specially in consultation with leading experts to reduce hair loss and stimulate hair growth, we have had thousands of users noticing overall improved hair health as well as thicker hair and reduced hair shedding after consistent daily use over six months. Available at www.hairpill.co.uk and Amazon UK
UPGRADE YOUR GARAGE INTO A LEISURE ROOM! Dura are Europe’s leading creators of luxurious garage interiors. With awardwinning cabinets, quality flooring and wall-storage ideas, you can make the most of your space and create a room ideal for organising your sporting equipment! Whatever your garage size or budget, Dura can deliver a great solution, with full planning and installation services. For a brochure or a FREE home design consultation call 01280 707328 or visit www.duragarages.com/h4men.html
UNIQUE RECOVERY FORMULA
HENRY HERBERT TAILORS Henry Herbert Tailors are London based bespoke suit and shirt tailors. Using the finest fabrics from around the world to make perfectly fitting suits and shirts, quote the discount code ‘MensHealth10’ when booking an appointment at www.henryherbert.com
Freestyle Supercharged Amino Recovery combines free form amino acids, whey hydrolysate, extra BCAA’s and L-Glutamine to deliver over 3000mg of amino acids per serving. Take immediately after your workout to fully maximise the benefits. This effective muscle recovery formula heads straight for exercised muscles, banishing post-workout aches and ensures you’re fighting fit for your next training session. 1kg £21.97 www.allsports-nutrition.com
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DEPARTURES _06
HOLIDAY REPS
Build Hollywood Muscle in LA
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LOS ANGELES 34.0522° N 118.2437° W
Shoot for the stars and make it a truly big break in California’s wellness hotspot with the help of local PT Ryan Crossfield 01
The Cardio Fix
Known locally as the Strand, this 22-mile cycle route takes you through LA’s most iconic shorelines. You’ll pass Santa Monica Pier and Muscle Beach before ending at the stunning Palos Verdes Peninsula. Marvin Braude Bike Path
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The Train Station
Muscle Beach is known for its swole outdoor weights, so you may be surprised to find rings, bars and punchbags. Whether you’re working out or watching people work out, get pumped. Muscle Beach Venice venicebeach.com
ILLUSTRATIONS: ANDREA MANZATI
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YOUR REP The Tinseltown PT and fixture at Ultimate Performance Los Angeles promises holistic excursions and the freshest dining. @upfitnesslive
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The Fuel Stop
Plan your next workout while sitting at one of Alana’s communal tables and enjoy a seasonal coffee roasted on site. Getting your caffeine fix never tasted so good. Alana’s Coffee alanascoffeeroasters.com
The Re-Feed
This Koreatown hotel has gained a rep as one of LA’s go-to eateries. Grilled black cod, squash agnolotti, dry-aged duck… This is where you reward the LHR-LAX slog. Openaire at the Line thelinehotel.com
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The Step-Up
Take a step towards superior fitness, or 170 to be exact. The Santa Monica Stairs attract a crowd of weekend warriors longing to ascend towards their health goals. Santa Monica Stairs 500 Entrada Drive
The Star Attraction
Get out of (and above) the city with the Canyon Drive hike. Once the Hollywood sign selfie is in the bag, time your journey back for sunset and some La La Land magic. Griffith Observatory griffithobservatory.org
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The Wrap Party
Tacos are a SoCal staple, and these are the best. From the corn tortillas to the salsas, everything is made from scratch with seasonal and local ingredients. Sonoritas Prime Tacos sonoritastacos.com
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MH CLASSIFIED
THE MH DIRECTORY Look good and feel great with this selection of life-enhancing products
TRAILBACK BOOTS Inspired by the hardworking rigger boot originally designed for the North Sea oil riggers, Trailbacks are handcrafted, fully waterproof footwear that has been re-designed into a stylish lowland walking boot. You might be on a forest trail walking the dog or in a wet and muddy field at your favourite festival, the Trailback is fully waterproof with the addition of world class grip through the Italian Vibram commando sole. Our design ethos for the Trailback is hardworking, functionality and style. Trailback, ‘Worker to Walker, Boots with Sole’, perfect for those who love the outdoors combining a stylish yet rugged design. trailback.co.uk @trailback boots Photos: Paul Terry – PT Creative
NO GUNK NO GUNK makes award winning all-natural haircare for Funky Fellas! Their Matte Lava Clay is the first ever 100% natural styling clay to leave no residue on your hands or hair. Enriched with Lava Clay, Hemp Oil and Argan Oil, it will leave your hair feeling fully nourished with a textured natural look and a strong hold. Shop online at nogunk.com and get 20% off with code MHMAY20
MERCI MAMAN
SACINU Sacinu offers cufflink designs that you will not find anywhere else. We would like to provide something special, different and unique – not only standard. Creativity and the desire for something new is our motivation. Let us be your inspiration. www.sacinu.de and follow us on Instagram @sacinu.de
Say something special this Mother’s Day and celebrate her, with the bestselling Intertwined necklace by Merci Maman. Each piece is hand-engraved with your chosen name, dates or meaningful message and delivered to you in our signature gift box. Available in 925 Sterling Silver, 18k Gold plating and 18k Rose Gold plating. Order before 1pm for next day delivery. Visit www.mercimamanboutique.com
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DEPARTURES
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MAY ADVENTURE CALENDAR
Spring into Action As the sun starts to show its face, turn up the heat on your muscles and stoke your sense of adventure with our edit of the coming month’s best events
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The Little Welly Obstacle Course, Sevenoaks
RunFestRun, Windsor Great Park The festival starts with an easy welcome run called the Sunset Shuffle, and there’s a 5K under the Friday night stars as well. Saturday is filled with timed races up to a half-marathon, while Sunday is all about the fancy dress fun run. Expect a proper music line-up, too. runfestrun.co.uk
Get the kids hooked on OCR early with this new course tailored for next-gen functional athletes. Test your tots’ tenacity in 3km of foam runs, climbing walls, ball cages and slides. Resisting the urge to join in won’t be easy. thelittlewelly.co.uk
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Three Peaks Challenge, UK-wide Start with Ben Nevis on the Saturday evening, then climb Scafell Pike the next morning and finish with Snowdon that night. This event is tough and you’ll need to keep up with the schedule to complete it. Four hours to conquer Snowdon should be fine though, right? maximumadventure.com
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Rush Weekend, Brentwood Choose between 7km or 12km over muddy farmland in the heart of Essex. The awardwinning obstacles are designed to test every ability of fitness on fast-paced, punishing courses over epic, varied terrain. You’d better dig deep. nuclear-races.co.uk
17/O5 FREESTYLE YOUR WAY TO BETTER FITNESS WITH AN OPEN WATER RACE
PHOTOGRAPHY (SWIMMING): RICHARD KNIGHT
Gran Ffondo, Pembrokeshire All the comfort, fun and facilities of Fforest camp will be your base for three days of great riding through silent woods, sheepy hills, secret valleys and the coastline. With pubs, pit stops, stories, saunas, films, fire pits and tunes, it’s the ultimate all-inclusive weekender for cyclists. coldatnight.co.uk/gran-ffondo
Hackney Festival of Fitness, London The UK’s biggest fitness festival combines outdoor workout classes with film screenings and street food. Stay and sweat for the full three days, or sign up for the finale: a half-marathon through the streets of Hackney, soundtracked by live music. Leave your AirPods at home. uk.virginsport.com
Marlow Classic River Swim, Marlow If you’re looking to dip a toe into the world of competitive open water swimming, squeeze into your wetsuit and jump in here. The shorter 1.5K distance in this calm section of the Thames is the perfect event for anyone who wants to take part in their first swim race. f3events.co.uk
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ONE WORD ANSWER #65 QUESTION What fight to the death can help to boost your brain power?
ANSWER
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n 18 November 2014, a 25-year-old gamer called Mats Steen died from complications related to muscular dystrophy. Confined to a wheelchair since childhood, Steen had spent most of his final decade in his basement flat in Norway, his eyes darting across a PC monitor as his fingers tirelessly tapped out messages and commands. His father, Robert, had assumed it was an isolated life – until he learned of Mats’s online alter ego, Lord Ibelin Redmoore. As Ibelin, Steen had adventured all over World of Warcraft’s planet Azeroth, becoming a respected and genuinely loved member of a “guild” of players. “We cried and cried from an intense emotional joy that came from seeing what kind of a life Mats had in fact lived, with real friends, sweethearts, people who cared so
much that they would fly from another country to the funeral service,” Robert told the Norwegian broadcaster NRK. In the ways that truly mattered, there was little that was virtual about Steen’s second life as Ibelin: this, for him, was reality itself. Even if you don’t consider yourself a digital native, a regular gaming session can have profound real-world benefits. Neurobiologists at the University of California found that immersing yourself in 3D gaming environments can enhance the formation of memories by stimulating your hippocampus, a region of your brain associated with complex learning. In their study, participants who played a game with a 3D setting (such as Fortnite) for 30 minutes a day increased their scores in memory tests by 12% after two weeks, while
those who were restricted to a 2D game (Angry Birds) showed no improvement. Separate research has demonstrated that complex, modern games can also improve your hand-to-eye co-ordination and reaction time, as well as enhancing your decision-making skills. Researchers at the University of Rochester in New York attribute such effects to their inherent unpredictability, which trains gamers to respond swiftly to stimuli. Even the heartracing pressure you feel as your mate hunts you down in Fortnite Battle Royale turns out to be good for you: “positive stress” in the context of gameplay helps to motivate you, while increasing your ability to focus IRL. So, think of your Sunday-afternoon PlayStation binges as workouts for your mind. They’re your cheat code to unlock extra smarts.
WORDS: YO ZUSHI | PHOTOGRAPHY: JOBE LAWRENSON I ARTWORK: PETER CROWTHER | PLAYSTATION VR FROM VERY.CO.UK
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