SEPTEMBER 2019 $9.50 NZ $9.99 INC GST
MARK WAHLBERG
On Fitness, Fatherhood and F45
ARMS ABS + LEGS Your Full Body Overhaul
BEAR GRYLLS MAT FRASER CHRIS HEMSWORTH ZIN_MH_0919
CONTENTS
COVER GUY: MARK WAHLBERG PHOTOGRAPHED BY
THE RIKER BROTHERS
4
menshealth.com.au
0 9.19
58
Mark Wahlberg is an action hero on and off the screen. Learn his secrets to wringing the maximum out of every single day.
Boutique Shop 63, Lower Ground Floor, Queen Victoria Building, 455 George Street, Sydney NSW 2000 TEL: (+61) 2 9805 4747 Shop T1, Centrepoint, 264-274 Little Collins Street, Melbourne VIC 3000 TEL: (+61) 3 9644 5510
CONTENTS
0 9.19 INSIDE THIS ISSUE
H E A LT H
p13 Mane Menu
How a Golden Arches staple could help you hang onto your locks.
p92 Hard Times
Could the answer to erectile dysfunction be mental skills, not pills?
FITNESS
p117 The CrossFit King
Use Mat Fraser’s secrets to lift your conditioning into another class.
p128 Double The Burn
Master the zenith of skipping moves to melt fat and turn heads.
N UT R IT I ON
p66 Fat Chance
Why it’s time for a rethink on the much-maligned macronutrient.
p121 Gut-Smart Burgers
This healthy reimagining of your go-to cheat meal delivers on taste.
TACT I CS
36
Our Kind of Girl Trainer and influencer Monique Craft wants you to shape up, body and mind.
43
p20 Wild Man Electric Qatar We take the pulse of dynamic Doha as it prepares to host the 2022 FIFA World Cup.
How to apply Bear Grylls’ survival tactics to the corporate jungle.
p78 Thunder Clap
We catch up with Chris Hemsworth to learn what’s next for Hollywood’s hottest property.
MUSCLE
p72 How l Became A Beast Our mild-mannered reporter chases the ‘impossible’ body.
p98 What Is Strength For? In the age of gym selfies, we delve into the true meaning of strength – and reveal why you need it.
82 6
Paid Parental Leave: It’s a (Dad) Joke! Famous Aussie fathers say you’ll never regret putting work on hold for your kids.
menshealth.com.au
26
The Idiot-Proof Omelette This hearty muscle-builder can be your protein fix at breakfast, lunch or dinner.
Climb to heights where time stands still When you venture into Mariposa County you become part of something bigger, A place where you truly feel life flowing, growing and towering all around you; forever becoming part of you. Come alive in the place where adventure lives. Yosemite Mariposa County. Alive with Adventure.
Yosemite.com
E D I T O R’S L E T T E R
Men's Health Australia
@MensHealthAU
@MensHealthAU
menshealth.com.au
MIGHT AND POWER The Oxford Dictionary defines strength as . . . ah, who cares, right? A dictionary definition first published in 1884 carries little weight for the modern man. It’s 2019 and guys the world over are redefining what it means to be strong by nailing feats of physical, mental and emotional might. At MH, we’re celebrating these achievements in what is our biggest issue of the year in terms of star power: welcome to your 2019 Men’s Health Strength Issue. Much like health, strength has evolved into a subjective concept, taking on a subtly different meaning for every man. Even since our corresponding issue last year, we’ve seen the bar raised. In uncertain times it’s strength – of both character and body – that shines through and offers hope and inspiration to all of us. Across the globe we’ve seen men and women rise up against wayward societal norms, sparking cultural movements such as #MeToo. We’ve seen world leaders exemplify strength in unity during the darkest times (looking at you, Jacinda Ardern), while in the physical realm we’ve seen film deities like Chris Hemsworth flex his might on screens across the planet (p.78). And while this issue is packed with classic Men’s Health paragons of strength, such as Mark Wahlberg (p.58) and Mat Fraser (p.117), it’s the unlikely stories of triumph against the odds that represent this issue’s heartbeat. Take Miles ‘Smiles’ Taylor, the photographer-turned-strongman with cerebral palsy. I first heard about him – via Instagram, of course – when it emerged he was Arnold Schwarzenegger’s hero. From that moment it was our mission to get Smiles into the pages of MH. So common are compelling stories of strength and resilience that we couldn’t hope to fit more than a small fraction of them into a single issue. Which is why we’re simultaneously launching a new MH podcast, Strength Sessions. It goes behind the stories, exploring feats of transformation and strength performed by everyone from Hollywood A-listers to extraordinary everyday blokes, while getting to the heart of what strength is. September also means Fathers’ Day. This year we’re partnering with marie claire in an effort to increase paternal-leave entitlements for new dads. Current provisions in Australia are manifestly inadequate compared with what’s on offer for fathers in other OECD countries. With marie claire, we spoke to prominent Australian dads about the importance of ‘being there’ in those crucial early days. Our aim: to encourage Aussie businesses to provide greater support for young families in our combined #pledgeforpaternityleave. My hope is that on reading this month’s issue you will experience a surge in strength. Whatever, exactly, that term means to you.
SCOTT HENDERSON Editor BEN JHOTY Deputy Editor DANIEL WILLIAMS Associate Editor DAVID ASHFORD Creative Director JASON LEE Deputy Art Director KATE FRASER Head Of Pictures – Fashion and Health LAUREN WILLIAMSON Digital Content Manager – Health ALEX PIEROTTI Digital Content Editor HARRIET SIM Editorial Coordinator/Junior Writer TODD LIUBINSKAS Fitness Director JEFF LACK Style Editor ERIN DOCHERTY Grooming Writer
CLARISSA WILSON
KATHY GLAVAS
Brand Solutions Director
Head of Health
COURTENAY McDERMOTT
JESSICA LAY
Brand Solutions Manager
Senior Marketing Manager – Health
CALVIN SIMPSON
Marketing & Events Executive
ANDREW CAMERON
Production Controller
ALEX DALRYMPLE
Digital Imaging Specialist
JEREMY SUTTON
Advertising Operations Manager
Brand Solutions Coordinator
ELLIE FLETCHER
JOHN GUMAPAS
Executive Creative Director
PHIL CAMERON
Multimedia Content Producer
Group Subscriptions Manager
GEREURD ROBERTS Chief Executive Officer, Pacific Magazines GUY TORRE Chief Financial Officer LOUISA HATFIELD Group Content and Brand Director
NICOLE BENCE Commercial Director MARK BOORMAN Group Production Manager
RICHARD DORMENT
Editor in Chief, Men’s Health US
Scott Henderson menshealth@pacificmags.com.au
SIMON HORNE
8
menshealth.com.au
KIM ST. CLAIR BODDEN
SVP/Editorial & Brand Director CHLOE O’BRIEN
SVP/Managing Director Asia Pacific & Russia
Deputy Brands Director
RICHARD BEAN
Executive Director, Content Services
Director of International Licensing and Business Development
TWO GUNS: HENDERSON AND WAHLBERG BOND IN THE ACTOR’S LOCAL F45 STUDIO IN LA.
ALLAN WEBSTER
SHELLEY MEEKS
Pacific Magazines, Media City, 8 Central Avenue, Eveleigh, NSW 2015 Phone: (02) 9394 2000 Fax: (02) 9394 2319 Subscription enquiries: 1300 668 118 Printing Bluestar Web, 83 Derby Street, Silverwater NSW 2128. Distribution Gordon & Gotch. Published 12 times a year. Registered business name Pacific Magazines Pty Ltd, (ABN) 16 097 410 896. All rights reserved. Title and trademark Men’s Health © Hearst Magazines International. No part of this publication may be reproduced in whole or in part without prior written permission. Men’s Health is a registered trademark and the unauthorised use of this trademark is strictly
ASK MH
THE BIG QUESTION
My wife keeps me awake tossing and turning. How do I tell her I want separate beds? –JD
Carefully. Understandably, people – and it’s not just women – can be sensitive when it comes to their partner suggesting a nocturnal parting, also known as a sleep divorce. Start by asking if she’s sleeping well, says therapist Carolina Castanos. If she says no, the conversation just got easier. Otherwise, use the health angle: poor sleep is a risk factor for depression and heart disease. Tell her you want to try separate beds, just to see if it helps. Castanos suggests trying separate beds in the same room, but hang out with her in her bed each night before you head to your own. Sleeping separately needn’t be a permanent arrangement either, or something you do every night. Keep checking in with her to see how she’s feeling about it. And anytime she wants you back, go fetch your pillow from the spare room.
10
menshealth.com.au
PARTING WAYS AT NIGHT NEEDN’T MESS UP YOUR RELATIONSHIP.
ANCIENT SOLUTION TO A MODERN PROBLEM Q How can I get my wife to notice – and appreciate – everything I do around the house? –BW
A “A man who has performed a good act does not call out for others to come and see. He moves on to another act.” – Marcus Aurelius, b. 161AD
TEXT A PT I love benching but it’s hurting my shoulders. My right one is keeping me awake at night. Sorry to hear. It’s certainly possible benching is contributing to your problem. Do you go heavy?
NUTRITION KNOWHOW
Should I switch to the pegan diet – a Paleo/vegan cross?
–DC
Oh, boy. Sorry – there’s just a bit of fad-diet fatigue creeping in here. Look, pegan eating looks sound enough on paper. But do you really want to go down the road of highly restricted eating? We turned for advice to nutritionist David Katz, author of The Truth About Food and an expert on sniffing out nutritional BS. He quoted Bertrand Russell: “The whole problem with the world is that fools and fanatics are always so certain of themselves, and wiser
people so full of doubts”. Katz points out that those who are not legitimate experts use definitive language, like ‘the way’, ‘the cure’. “But if a medication or cure were so certain, the entire medical community would be in on it and there would be tons of published studies,” says Katz. “Legitimate experts don’t offer guarantees. We give probabilities and caveats. It’s not sexy, and that’s why so many people want to trust these ‘experts’ who seem so certain.” BETTER TO EAT WIDELY THAN FALL PREY TO DIETARY DOGMA.
Is grass green? OK. It’s crucial then that your technique is sound. Checklist. Feet planted. Scapula retracted. Take a wide grip on the bar to maximise pectoral, rather than deltoid, recruitment. Anything else? Yes. Don’t go too low. Stop the bar 5cm above your chest. Any further and you overstretch your shoulder ligaments. Which spells trouble. Roger that. Better still, switch to the dumbbell bench press. It’s much kinder on your shoulders. Yeah, but I’ve got to get the DBs off the floor first. No spotter, eh? So go lighter with higher reps. Time under tension trumps load. Ben Williams PT, pymble@northshoregym.com.au
September 2019
11
A CHIP ON THE OLD BLOCK
WORDS: LOUEE DESSENT-JACKSON; PHOTOGRAPHY: JOBE LAWRENSON; *BIOMATERIALS
Skip the hair plugs and head to the Golden Arches for a cure for male pattern baldness that’s as cheap as . . . well, you get it SOME MEN carry off hair loss with aplomb. Think of Jason Statham and Dwayne Johnson: they’re rocking it. But, for others, it’s a serious cause for concern. According to an Australian study, 40 per cent of men who experience hair loss also lose confidence. Additionally, one in three men said that it lowered their self-esteem; one in five even said it led to feelings of depression. Ordinarily, we don’t recommend comfort eating as a solution but, in this case, we’re willing to make a delicious exception. Japanese scientists have found that a chemical used in McDonald’s kitchens could be an unexpected ally in the fight against male pattern baldness. In a recent report*, the researchers claimed that dimethylpolysiloxane, an anti-foaming agent used by Ronald and co to reduce oil splatter when cooking fries, was key to the process of quickly growing new “hair follicle germs� (HFGs). HFGs are capable of generating entirely new hair on the skin of mice, and now the race is on to explore their potential in treating humans. At present, the science is new and has been tested only on rodents, so any suggestion that you should scoff down endless portions of fries should be taken with a grain of salt. But with thousands of Aussie men forking out for hair transplants each year, adding the side to the odd cheeseburger seems like a decent bet. You’ll be loving it.
HAIR RAISERS
We analysed the over-the-counter science to pick the cream of the close-crop cures
MAGIC LOTION
ORIENT EXPRESS
Products containing L-carnitine can extend follicles’ growth phase and boost hair volume by 15%. Journal of Dermatological Science
Chinese date oil, an ancient herbal cure, promoted hair growth in mice. The science remains inconclusive for humans, however. Food and Chemical Toxicology
RATING:
RATING:
INSIDE OUT
Probiotic supps can inhibit the build-up of biotin-eating bacteria in your gut, which has been linked to hair loss. Cell Reports RATING:
A SIDE OF FRIES MAY BE THE MANE MEAL YOU NEED.
September 2019
13
CAP OFF YOUR FATLOSS EFFORTS WITH A NIGHT OF HEAVY SLEEP.
CLOCK OFF EARLY
You can’t flick an off switch, but good sleep practice will help your body power down
8.30PM: BREEZY DOES IT
Turn on a fan or crack a window to let cool air circulate in your bedroom. The ideal sleeping temperature is lower than you think: between 16-18°C*.
Losing sleep over your waistline puts your fatburning ability on snooze. Clock eight hours and lean down with your eyes closed HERE’S A WAKE-UP CALL to those looking to shape up before summer: cutting carbs is not the surest route to weight loss. According to a review by the University of Chicago, kilojoulerestrictive diets are effective for reducing fat mass only on the back of eight hours’ quality shut-eye. Increasing your sleep time by just one hour per night was seen to shed 3 per cent more body fat. Meanwhile, those wearing their measly five hours’ rest as a badge of hard-working honour are likely to put on weight twice as fast. No amount of dieting, HIIT or fasted cardio will make up for that. We know what you’re thinking: more sleep is good? Yawn. But take a closer look at the science and you’ll
14
menshealth.com.au
see why prioritising your Zs is such an effective route to fat loss. Put simply, sleep is instrumental in controlling your appetite. One French study found that a sleep deficit causes you to consume, on average, an extra 2340kJ per day. That’s enough to make you put on 1kg of fat in a fortnight. Sleep also affects the way in which those kilojoules are stored. If you reduce your kilojoule intake after a solid kip, you’ll mostly shed body fat; if you reduce it after you’ve had little rest, you’ll sacrifice lean body mass. So, here’s a clear prescription for your weight-loss ambitions: take your sleep seriously, or you’ll hit snooze on your progress. Use our tips (right) and start this evening.
Jot down a to-do list for the following day. This will let you mentally offload your responsibilities and help to prevent work anxieties from sabotaging your sleep**.
9.30PM: BY THE BOOK
A Sussex University study showed that reading a novel for just six minutes can reduce stress by 60 per cent, slow your heartbeat and ease muscle tension.
10PM: SNOOZE HOUND
If your dog is pawing at your bedroom door, let it in. Contact with your pet acts as a comfort blanket and can help you to drift off sooner, according to the Mayo Clinic.
WORDS: LOUEE DESSENT-JACKSON; PHOTOGRAPHY: JOBE LAWRENSON; *UK SLEEP COUNCIL; **JOURNAL OF EXPERIMENTAL PSYCHOLOGY
TAKE THE WEIGHT OFF YOUR MIND TONIGHT
9PM: ACTION PLAN
SOAK UP THE BENEFITS OF YOUR MOST RELAXING MOOD BOOSTER.
THE BARE ESSENTIALS
Upgrade your bath with scented oils. Science says they’ll make reaching your goals a slicker process
GRAPEFRUIT
Wash away the symptoms of depression with a post-workout bath. It’s the simplest way to keep your head above water A SIP OF COLD BEER on a scorching afternoon, turning off your alarm at the weekend, sinking into a hot bath after tough training – each elicits the same blissful exhalation. But while the first two offer only temporary relief, regular bathing can help you achieve lasting happiness. A study by the University of Freiburg in Germany found that taking a hot bath twice a week produced a greater, more persistent mood lift in sufferers of
16
menshealth.com.au
depression than biweekly aerobic exercise classes, which is particularly impressive, given that exercise is already recommended as a therapy for the condition. Over eight weeks, the study’s participants bathed in water heated to 40°C for 30 minutes, then spent a further 20 minutes wrapped in warm blankets. Researchers believe that by raising your core body temperature, hot baths reinforce the natural
fluctuations of your circadian rhythm. This rhythm is typically disrupted in those with depressive symptoms. But the benefits go beyond improved sleep. Scientists have also suggested that baths may have a more direct impact by instructing the body to release the potent feel-good hormone serotonin. Since one in six of us now suffer from some form of anxiety or depression, that’s a spoonful of medicine that will go down a treat.
SWEET ORANGE
Researchers found the compound limonene in this citrusy scent can decrease your anxiety levels while increasing your alertness.
LAVENDER
Lavender is a safe bet for those with insomnia. The scent helps to soothe your nervous system and lower your heart rate. Journal of Science and Healing
WORDS: LOUEE DESSENT-JACKSON; PHOTOGRAPHY: ANTHONY HAMMOND AT PRE MEDIA
A CLEAN BILL OF MENTAL HEALTH
Scientists in Japan found that exposure to this oil could help to raise your body temperature and reduce appetite, inhibiting unwanted weight gain.
A D V EAR T EI RSTIINS G UURR E I NF G EFAET AT
TOP DROPS
THESE ROBUST, HIGH-ALTITUDE BEAUTIES BY THE MCWILLIAM’S WINE FAMILY MAKE THE PERFECT DINNER COMPANION TO MATCH WITH YOUR HEARTIEST DISHES
PINOT NOIR:
VIBRANT & VELVETY A lively, vibrant wine displaying heady aromas of black plum and subtle spice. Light to medium bodied, this Pinot Noir leaps from the glass with flavours of sappy red cherry fruits, earthy spices and complex mushroom notes caressing the palate for a long and satisfying finish.
CABERNET SAUVIGNON:
INTENSE & BOLD
An alluring Cabernet with sophistication plus! Stunning varietal aromas of blackberry, bay leaf and chocolate mingle seamlessly with graphite oak followed by silky cassis fruit and dark chocolate on the palate, finishing with fine tannins.
SHIRAZ:
COMPLEX & RICH The McW Reserve range is from cool climate grapes, grown at an average of 660 metres above sea level, which contributes to their intense flavour.
McWilliam’s Wines encourages responsible drinking. Get the facts at www.drinkwise.org.au
A fragrant fusion of black cherry, violets and toasty oak draw you to an unmistakably elegant wine. Medium bodied with supple tannins, this Shiraz showcases balance and poise through integration of juicy red fruits and spicy oak.
GO HEAVY ON THE JELLY TO END WOBBLY KNEES AT THE SQUAT RACK.
OLD-SCHOOL NUTRITION
Not all children’s foods are as shameful as your yearthree haircut. Reinstate these kids’ staples
CEREAL
Gelatin spikes your growth hormone levels better than whey, so break your leg press PB with a childhood favourite WAGON WHEELS, CREAM BUNS, Sherbet Fountains . . . few of the foods on offer at your eighth birthday party have, we hope, survived your leap into adulthood, or at least made it onto your pre-workout menu. But it’s time to bring one back: scientists at Maastricht University have made a discovery that’s as notable for its nostalgia as its contribution to physiology. Jelly could give your muscles a powerful growth hormone (GH) surge that’ll leave whey shake zealots on very wobbly ground. Until now, the brawn-boosting
18
menshealth.com.au
capacity of gelatin has often been overlooked because it lacks some of the essential amino acids required to make it a complete formula for muscle growth, but it is still up to 99 per cent protein in powdered form. The researchers compared how GH production was affected by four protein sources: soya, whey, milk and gelatin. They gave each of the participants four shakes – one for each protein source – and recorded GH levels, which peaked after two hours. Surprisingly, gelatin produced the biggest response.
You’ve probably heard of athletes using banned synthetic growth hormone to give themselves an illegal edge. However, naturally produced GH is good news for your training. It stimulates collagen synthesis in the tendons and skeletal muscles, leading to increased muscle size and strength. We admit your portion of jelly has to be huge to spike your GH levels, but along with adding a scoop of powder to your shake, it has benefits beyond nostalgia. A plate of Cheezels wouldn’t go amiss, either.
STRINGY CHEESE
It might look and taste like plastic, but processed mozzarella packs your lunch box with casein protein and calcium. American Journal of Clinical Nutrition
RAISINS
That tattered box of dried fruit may once have made your heart sink, but research suggests that raisins can reduce food intake and offer a pre-workout energy hit. Journal of Food Science
WORDS: LOUEE DESSENT-JACKSON; PHOTOGRAPHY: ROWAN FEE
THE NEW MEANING OF JELLY LEGS
A bowl of Shredded Wheat with milk replenishes glycogen post-exercise and kick-starts muscle recovery just as effectively as a fancy commercial sports drink. University of Texas
+ Advantage
STAY AHEAD OF THE GAME
WILD MAN
Adventurer Bear Grylls made his name taking on the toughest conditions Mother Nature could serve up. That’s useful because it turns out the skills you learn in survival can set you up for life BY BEN JHOTY PHOTOGRAPHY BY DANIEL SMITH
IF YOU COULD NOMINATE anyone in the world to have your back, you’d probably want it to be Bear Grylls. The man who’s endured everything from a broken back sustained in a 5000m parachuting freefall, to almost drowning in a Sumatran river, to biting into a live Puff Adder, is acutely attuned to identifying risk, managing fear and coming back from failure. “You’ve got to anticipate the simplest of errors,” says Grylls, who’s speaking to MH on an overcast London day from the deck of his houseboat on the River Thames. “It’s always the little stuff that catches people out. My experience is the sum of all my near misses. On that basis, I’ve got some good experience.” “Good experience” is perhaps underselling his expertise. Unparalleled is probably closer to the mark. Grylls went from a stint in the SAS to become the youngest Briton to climb Everest, before launching a TV career that spans a series of globally successful survival shows: Man vs. Wild, Running Wild and You vs. Wild on Netflix, to name a few. Which is why I’m particularly heartened
20
menshealth.com.au
A+ TACTICS
“MY EXPERIENCE IS THE SUM OF ALL MY NEAR MISSES”
September 2019
21
A+ TACTICS
THE BEAR NECESSITIES: GRYLLS’ AVERAGE DAY INVOLVES DROPPING INTO DANGER ZONES.
when Grylls tells me near the end of our chat, “I’ve got your back”. In the wilderness that’s basically like having Batman as your camping buddy. In real life, though? Well, it turns out Grylls can help you there, too. Because as he so effortlessly demonstrates, the secrets of survival draw on traits – determination, grit, perseverance, resilience – that bear a remarkable resemblance to those critical to achieving a goal that lies at the other end of the spectrum of human experience: success.
RISKY BUSINESS The last time MH spoke to Grylls was eight years ago at a shoot in the NSW countryside near Peats Ridge. At the time he was at the height of Man vs. Wild fame. That we’re actually talking to him again today perhaps shouldn’t be glossed over. For a man who typically operates at the threshold of his physical and mental capabilities, his continued existence is something that can’t be taken for granted. “I’m ever more aware of my mortality,” Grylls admits. “I do think, ‘There but for the grace of God go I’. I’ve had a whole bunch of close shaves since I saw you then.” He pauses for a moment to ponder those near misses. “Wow”, he says, seemingly stunned by the kaleidoscope of lucky escapes whizzing through his mind’s
22
menshealth.com.au
eye. “In many ways we’re still lucky to be communicating.” If that sounds overly dramatic for a TV star, that’s because most small-screen celebrities don’t swim naked across a Siberian river in -45˚ temperatures, eat yaks’ eyeballs or traverse quicksand. Grylls credits his survival to his ability to listen and trust his inner voice, something he learned in his military days that’s only been sharpened by the ever-higher stakes demanded by the entertainment industry. “It’s definitely more refined now,” he says of that inner voice. “It’s got better, it’s got stronger and it’s got clearer. In those early days on Man vs. Wild it was an instinctive thing that I knew that I had to try and trust. But I was a bit like a kid with a new weapon. I didn’t really know how to use it. I’m much smarter now on how to use it, when to trust it and when to act.” A crucial difference is that where once it was just Grylls’ own life that he took in his hands, these days, with shows like Running Wild that involve putting celebrities in challenging situations, he bears responsibility for others. “It’s no longer just me on my own just gunning it and pushing everyone,” he confirms. “With the crew in the old days I was always overriding everything. We’d just charge into things and get away with it.”
Grylls’ sixth sense for danger is now so advanced, he says, that he can see trouble where others can’t. Conversely, he can also waive off anxiety and caution when they’re not warranted. “Sometimes where other people see it, I’m like, ‘Actually, that’s fine’,” he says. I think people would go, ‘Oh the scary stuff is the 400-foot (120m) sheer drops. But actually, that’s the stuff you prepare and plan for. Recognising real danger comes from experience.” He points to a scene from Running Wild he shot the previous day with one of the cast of The Avengers as an example of his heightened ‘Spidey’ sense when it comes to identifying risk. “We’d done massive rock climbs and all these epic things and he’d been great,” Grylls says. “But it was the last thing, a little 10-foot (3m) scramble up a rise and everyone’s tired, it was the end of the day. And he was struggling on it. I just remember going, ‘Hold on, stop, stop. I know we’re racing here but let me get a rope on him for this one’. It wasn’t that dramatic a rise but you fall from that and bang your head and you’re dead. And the crew afterwards were like, ‘That was a good call because actually he might not have made it up that section’. As we say as a team: if there’s doubt, there’s no doubt.” Naturally, Grylls applies the same
filters when assessing risk with his three sons. In 2015 he was criticised for leaving his eldest son, Jesse, then 11, alone on some rocks off the Welsh coast for the Royal National Lifeboat Institution to rescue in a training exercise. While Twitter exploded, the reality was that the exercise was well planned and the boy wasn’t in any danger. “Adventure has always been a big part of their life,” Grylls says. “But I think they would be the first to say I’m pretty cautious with stuff.” Indeed, where most kids might be lectured about stranger danger or not swimming in the half-hour after a meal, Grylls drills the character traits he deems necessary for survival into his three boys with the saying: Please Remember Can Do Formula. P stands for positivity. “You’ve got to choose your attitude even when you don’t feel like it,” he says. R stands for resourcefulness. “You’ve got to see stuff other people don’t see.” Can Do refers to courage and determination. “Courage is about facing fears rather than running or finding other ways around them. Determination is about never giving up.” And finally, formula refers to faith. “I think having that light and hope has driven survivors through hell and back,” he says. “Whether it’s the light of seeing your family again or faith in yourself, in others or in the almighty. All of these are empowering things that it takes a strong man to say he doesn’t need.”
“HAVING LIGHT AND HOPE HAS DRIVEN SURVIVORS THROUGH HELL AND BACK ”
MILITARY MINDSET It’s fair to say Grylls wouldn’t be in the position he’s in today without having served in the SAS, an experience that physically and mentally eviscerated him. “I think it’s impossible to go through selection without being humbled,” he says. “I mean, it’s a daily thing. You’ve got to dig deep. Sometimes it’s going to hurt and you’re in that hurt locker but you’ve got to keep going.” It was the military’s core values of endeavour and camaraderie that drove Grylls last year to purchase outdoor training company British Military Fitness, which he subsequently rebranded as Be Military Fit. “We want to give regular people a taste of that experience that will empower their day,” he says. Central to the organisation’s military-inspired ethos is the idea that physical fitness underpins endeavour, opening up a world of possibility. Grylls himself trains for 30 minutes every other day, doing a
September 2019
23
A+ TACTICS
circuit that incorporates kettlebells and bodyweight work at high intensity. “It’s 30 minutes where I’m really on the edge,” he says. On alternate days he’ll do some cardio, playing a hybrid game of tennis and squash called touch tennis, again for half an hour. Once a week he’ll do a yoga session. If a solid fitness routine is the launching pad for adventure, your mental strength and capacity to endure hostile conditions is similarly boosted by getting reps in, Grylls reckons. “You need to test it, and use it,” he says of honing your survival instinct. “Fail. Keep going. Intuition, spirit and resilience are all muscles. By taking them to failure they get stronger.” After a long career in front of the camera Grylls is an extremely polished performer who can zing from earnestly upbeat to charmingly zany as the situation allows. It can be difficult to penetrate his bubble of positivity. But it’s worth remembering that everything he’s achieved began with a step outside of his comfort zone. His skills were cultivated and sharpened through experience. And the spotlight he now so comfortably inhabits initially bewildered him. “I’m actually quite a shy person,” he says. “I have a much more extroverted sister who loves the attention. I actually really struggled with it. For me, Man vs. Wild became empowering when I saw the effect it had on other people. Initially
it was just one or two people writing in going, ‘I’m a single mum bringing up the kids alone and when you talk about smiling when it’s raining in the jungle, I understand it’.” It’s these times of struggle, Grylls says, whether it’s in the wild or even in the workplace, that your fortitude is truly tested. And it’s been those times, both with his fellow troopers in the SAS and with his longstanding production crew, that Grylls has learned the true value of the camaraderie he now champions. “Having good friends beside you has been the great lesson of my life,” he says. “Whether you’re on a mountain or in an office and you’re having a hard time, it’s always about the bonds you create with the people you’re with. Together we’re stronger. It’s a great truth.” Here’s another one: life is full of things you don’t want to do. And whether they are forced upon you in a survival situation or you seek them out like Grylls does, your capacity to endure them has the potential to be the making of you. “My job is definitely not super fun all the time,” Grylls admits. “There are times when you’re cold, hungry and tired and you’re like, ‘Oh, I’m actually miserable at the moment. This isn’t fun’. But welcome to the human race. That’s just part of survival. That’s part of life.”
HIGH COURT: GRYLLS TAKES STARS, LIKE ROGER FEDERER, OUT OF THEIR COMFORT ZONES.
“INTUITION, SPIRIT AND RESILIENCE GET STRONGER WITH FAILURE” 24
menshealth.com.au
RAPID FIRE Hardest physical feat? SAS selection
Tastiest ‘wild’ food? Wild mint – it’s brilliant.
Last book you read? War Doctor by David Nott. I’m just finishing it at the moment. Amazing book.
Karaoke song? Hallelujah, Leonard Cohen
Most useful survival trait? Sense of humour Most treasured possession? Scouting silver wolf that I wear as Chief Scout.
Hero? My late father: commando, climber, gentle, lovely man. Great dad. Motto? Courage, kindness, never give up. September 2019
25
A+ NUTRITION
FAST, EASY, CHEAP
THE IDIOT-PROOF OMELETTE
FOOD STYLING: VICTORIA GRANOFF PROP STYLING: PAM MORRIS. SMALL BOWLS: TED + CHELSEA CAVANAUGH. FOOD STYLING: MICHELLE GATTEN. *ALL AMOUNTS ARE PER SERVING
What’s 30/10? The minimum grams of protein and fibre, respectively, you need at each meal to help you build muscle and prevent between-meal hunger. This month: a filling, fueling, egg-tastic breakfast (or brunch, or lunch, or dinner)
26
menshealth.com.au
THE FIBRE One large egg contains six grams of protein and all nine essential amino acids, particularly the muscle-building leucine. But what about the cholesterol, you say? New research states that dietary cholesterol (i.e., the kind always associated with egg consumption) doesn’t negatively affect your blood cholesterol and may in fact improve it.
BUY IT
Brown, blue, white, speckled, organic – all eggs have the same protein, fat, and carbohydrate content. Crack at will.
COOK IT
Three-Egg Spinach Omelette with Sharp Cheddar
Too many cafe cooks ruin omelets by burning the eggs over too-high heat. Coax them to perfection over a low flame – and work in some greens while you’re at it.
A PB&J OVERNIGHT OATS (NO COOKING NECESSARY!) In a bowl bowl, add ¼ cup quick quick-cooking cooking
WHAT YOU’LL NEED • 1 Tbsp Cobram Estate Extra Virgin Olive Oil • 1 handful fresh baby spinach • 3 large eggs, beaten well
1. In a large nonstick pan, heat the olive oil over medium-low heat. Add the spinach and sauté until just wilted, 1 to 2 minutes. Add the eggs and cook, undisturbed, until set, 3 to 4 minutes.
pan to the serving plate and use the spatula to gently guide the omelette to the plate, continuing to roll the omeletet so that it sits in a tube-like shape. Feeds 1
2. Top the eggs evenly with the cheese. With a spatula, fold the edge of the eggs over the cheese. Then carry the
PER SERVING: 1820 kJ, 26g protein, 3g carbs (1g fibre), 35g fat
rolled oats, ½ cup milk, 3 Tbsp creamy peanut butter, and ¼ cup raspberries, mashed, and stir until smooth. Cover and refrigerate overnight. In the morning, uncover and top with 3 Tbsp raspberries. Feeds 1 PER SERVING: 1904 kJ, 20g protein, 36g carbs (9g fibre), 28 fat 28g f
UPGRADE IT You can make this omelette even more delicious with any one of the steps that follow. You can even do all three
IF Y O U H V E . .. 5 MIN. Whip up a quick blenderised salsa. To a blender, add 1 medium tomato, chopped; ¼ white onion, chopped; ½ jalapeño (seeds or no seeds, your call); and a handful of coriander. Pulse until slightly chunky. Season with salt and pepper. So much better than tomato sauce.
10 0 MIN M . oms. n cas r c ver edium m hi h o i When t oi s mm m r d 5g g mu s (cr n oyst y er, r hiit k ), sl ir o ca oc unt l browned ed, 5 to 7 inut s Rem ve fro f m h t sea e wi saltt nd ppe , an d to omele ele lette t hen you ou ad dd t e chee ch se.
M N. Add MIN. d smokines ess and meaati esss th t c rizo. In a smallll non nstick pan over m ium high h t 1 tsp canolaa oiil. Add 8 hea M ican Mex n chorizo and cook, stirring g occasi a ionallyy, un il cooked through and browne ed, 8 to 10 inute t s. s Transfer to a platte line i d with paper towels to drain n and coo gh h y. Add to the omellette when n you add the cheese. s
B AVOCADO RICOTTA POWER TOAST On 1 piece of whole-grain toast, smash ½ ripe avocado. Top with 2 Tbsp ricotta, a pinch of crushed red-pepper flakes and flaky sea salt. Feeds 1 PER SERVING: 1205 kJ, 10g protein, 29g carbs (10g fibre), 17g fat
September 2019
27
A+ TACTICS
AIM OF THRONES Now that Game of Thrones’ eight-season, zeitgeist-shaping run has concluded, it’s time to assess the leadership skills of the story’s main players. Then launch your own bloodthirsty quest for power
WESTEROS MIGHT BE a long way from the West Wing or your corporate HQ but when it comes to the power dynamics at play, some of the same rules apply – scheming, trickery and lies are often rewarded, although admittedly, beheadings, incest and castration have fallen out of favour. The truth is the pursuit of power unites us all, whether you covet the corner office or a seat on the Iron Throne. “Leadership isn’t something that starts when you’re CEO,” says Bruce Craven, author of Win or Die: Leadership Secrets From Game of Thrones. “It starts when you’re 10. Everyone needs to be an effective leader.” Craven, who teaches a course called Leadership Through Fiction at Columbia Business School, believes that with its high stakes and multiple protagonists, GOT is a particularly rich text from which to mine leadership lessons you can apply in real life. “What’s exciting about leadership is the question of how do you guide yourself to be resilient?” he says. “How do you prepare to confront adversity? The show is a great example of that because every single character has a lot of pressure on them. If they make the wrong decision, they’re dead. Or people they love die. In the fictional lands of Westeros and Essos, bad choices exact a high price.” While the stakes are rarely as high in the modern workplace there are lessons from the show that hold true, even in air-conditioned open-plan offices. Foremost among them is that people are often able to find the courage and the skills to overcome their weaknesses and lead when their motivation is to help others. “You see that throughout the show,” says Craven. “A concern for the wellbeing of other people can drive individual motivation.” Sound noble? Leadership invariably involves balancing aspiration and pragmatism, whether you’re leading the army of the Unsullied or a team of corporate foot soldiers. Here, we break down the strengths, flaws and failings of Westeros’ main power players to create a leadership blueprint that could help you ‘break the wheel’.
28
menshealth.com.au
1 Jon Snow The man who turned out to be the true heir to the Iron Throne had a rather potted ascent to power, which probably explains why he’s not ruled by ambition to the same degree as other characters on the show. After stepping up to lead the Night’s Watch, Snow is responsible for bringing the Wildlings across the wall. The problem, Craven says, is that he mismanages the move. “He doesn’t convince
his people of the wisdom of the idea.” The result? They assassinate him. Once Snow’s famously brought back to life his appetite for leadership has understandably shrunk. “He’s like, ‘That’s it, I’ve had it’,” Craven says. It’s only when he realises his family is still alive that his commitment is renewed. The lesson: Whether it’s introducing a new IT system or overhauling email protocols, you must convince those affected by change of the value of your plan. “If you ignore people that are resistant to your idea it’s at your peril,” Craven says. Real-world example: Abraham Lincoln. Like Snow he was caught between two parties with conflicting interests. Both were assassinated.
HBO
BY BEN JHOTY
2 Arya Stark Sure, you probably have a kill list in your head (starting with your line manager?). You just don’t act on it. Not so for Thrones’ most lethal assassin, who from an early age knows exactly who she is and what she wants to be. Her biggest strength? She seeks out mentors, Craven says, some of them obvious, others more oblique. From Syrio Forel and Jaqen H’ghar, to The Hound and even Tywin Lannister, “she takes it upon herself to learn from people who can make her better,” Craven says. The lesson: Often the problem for zealots like Arya is that the strength of their commitment can be their undoing. Fortunately, in the crucial moment, instead of pursuing Cersei through a crumbling King’s Landing, Arya heeds The Hound’s warning not to let bitterness destroy her. “There are moments where we have to listen to our mentors, step back and reevaluate how we are leading ourselves,” Craven says. Real-world example: Miyamoto Musashi – Japanese Samurai. “The Samurai emphasise the need to be strong and recognise threats while also having moments of inner calm,” Craven says.
3 Cersei Lannister Thrones’ big bad, at least after the Night King gets iced by Arya, is Cersei, one of the story’s most complex characters. “There was so much that was admirable about her,” says Craven, citing her ability to deal with challenges from the High Sparrow and her perseverance to pursue leadership in the face of a hostile populace. “Her courage was often inspiring.” Her weakness, however, is a familiar one. “She doesn’t seem to ever care about anyone more than herself,” says Craven. “The people she leads are a resource important to her individual power. We don’t see her empathise with her followers.” The lesson: Prioritising success and power as goals in themselves can consume and destroy you. “Cersei had a chance to leverage her courage to help her followers, but she was obsessed with destroying her competition,” Craven says. Real-world example: Trump. Both are unexpected leaders who fight tooth and nail to maintain the power they’ve accumulated.
“Be aware that self-interest will drive even seemingly guileless colleagues in your competitive environment” 4 Daenerys Targaryen Let’s face it, if you walked into a pyre with dragon eggs and came out with fire-breathing creatures of destruction, you’d probably feel the fate of humanity rested on your shoulders. “Until the very end her commitment is to ‘break the wheel’,” says Craven. “To free the vulnerable.” Tragically, her commitment to her cause is so extreme that in her eyes, the ends justify the means and she proceeds to lay waste to King’s Landing. In the process she betrays the values she once stood for. The lesson: Daenerys’ predicament is a challenge faced by many leaders. “It’s a reminder that we can be committed to our purpose but we have to be careful that we don’t lose our humanity in its pursuit,” says Craven. Perhaps the intern who messed up your coffee order doesn’t need to be excommunicated after all . . . Real-world example: Henry Ford. “Achieved global success, but also supported antiSemitic views,” says Craven. On a more positive note: Jessica Alba. “Someone who has started a company based on ‘breaking the wheel’ of unhealthy products.”
5 Tyrion Lannister The little man with the huge brain, Tyrion’s greatest strength is his ability to connect with people, mixing easily with patrons of bars, whorehouses and royal courts alike. Later, he builds a strong relationship with Daenerys. The problem, Craven says, is that once he’s established that relationship his sense of strategic superiority gets the better of him. “He makes decisions too quickly based on his confidence in his intelligence.” Unfortunately, he’s frequently wrong, losing Daenerys’ confidence and the ability to “lead up” and persuade her . . . with disastrous results.
The Lesson: Even the galaxy-brained among us need to be willing to engage in robust discussions with peers in which ideas and judgments are challenged, says Craven. Real-world example: Richard Branson. “Both use their intelligence to see past the normal approach to things,” says Craven.
6 Sansa Stark Of all the characters in Thrones the one who experiences the most personal growth is the eldest Stark daughter, who goes from callow, naive princess to savvy political leader. “Early on she made herself very vulnerable by believing the fairy tale and not pushing herself to dig under the surface and understand what’s really going on with people,” says Craven. “That’s a very dangerous way to approach the world.” The victim of multiple atrocities, her epiphany comes when talking to Little Finger. “He says, ‘In King’s Landing, there are two sorts of people. The players and the pieces . . .’” says Craven. “And she says, ‘Oh I’ve been a piece’.” The lesson: Save the fairy tales for bedtime. Blindly buying into seductive corporate narratives makes you vulnerable to manipulation. That promotion or pay rise you covet? You’re going to have to work for it. And while you don’t want to fall into debilitating suspicion, be aware that selfinterest will drive even seemingly guileless colleagues in your competitive environment, Craven says. Like Thrones, work is a game. You may as well play it to win. Real-world example: Steve Smith. Naively expected his players to be guided by honour and integrity, without acknowledging the cutthroat nature of elite sport.
WIN OR DIE: LEADERSHIP SECRETS FROM GAME OF THRONES BY BRUCE CRAVEN (MACMILLAN) IS OUT NOW
September 2019
29
A+ RELATIONSHIPS
Normal, Inoffensive, and Totally Irresistible LAUREN LARSON FIGURED OUT HOW SOME MEN GET WOMEN TO MAKE THE FIRST MOVE BY LAUREN LARSON // ILLUSTRATION BY KAGAN McLEOD
BEFORE MEN’S-GROOMING advertisers saw the value in ads that asked brave questions about toxic masculinity, there was “The Lynx Effect,” a Lynx body spray campaign that started in the late ’90s . One of the ads memorably featured a horde of beautiful women in bikinis running hungrily through the forest – boobs a-boobling, Baywatch-style – drawn like moths to a flame to what turned out to be a very ordinary-looking man spraying Lynx body spray. That’s what it’s like to hang
30
menshealth.com.au
out with my most romantically successful friend, whom I’ll call Rob. Rob is evidence of a major shift in how men and women meet in the wild. Since #MeToo, a lot of men have asked me how they’re supposed to flirt with women when every first move might be interpreted as harassment. I tell them to sit tight. Men should be nervous about approaching women, but that doesn’t mean you can’t take steps to make them feel more comfortable approaching you. It’s called peacocking. Women have
been peacocking since the dawn of civilization: we put on heels and little dresses and generally try to make ourselves as shiny as possible to draw attention. For men, the goal of peacocking is to stand out by looking as normal and inoffensive as possible. Like Rob. As soon as we walk into a bar – or a cafe or an elevator or a chemist – the attention of the women in the room shifts, subtly, to Rob. Eyes leave conversations to dart his way. Hair is tossed. Bodies twist ever so slightly
toward him in their chairs, like sunflowers. It’s like the moment in World War Z before all the zombies start climbing one another to get over the wall to where the humans are hiding. I usually lose him in a CGI anthill of women after half an hour. Rob is attractive – in a downthe-middle way, like the grown-up version of the most popular guy in high school if he hadn’t let himself go in college – but more than that, he’s extremely approachable. He manages to convey that he’s single, straight,
“THE GOAL OF PEACOCKING IS TO STAND OUT BY LOOKING AS NORMALASPOSSIBLE” and dressing for women are the same thing. So would my friends. “I’d also probably feel more confident walking up to a guy who’s dressed more casually. Fancy businessmen can be intimidating, and I feel like we wouldn’t have anything in common,” said Kaila, 29. “I’ve also used an interesting piece of clothing as a means of hitting on guys. It’s an easy conversation starter.” Break out those novelty tees, gentlemen. Shannon, 29, suggested that men’s clothes should be “comfortable but also fresh” and pointed to comedian Hasan Minhaj as a reference. I’d never investigated Minhaj’s sartorial choices, but a quick Google search revealed some spooky similarities to Rob’s (cue X-Files theme). Both men dress down, but upscale down: they often wear white sneakers, but the sneaks are very clean; they generally wear jeans, with a T-shirt or sweater, but everything fits well and is in good condition – no wrinkles, stains, or holes. Their clothes are unintimidating, but not frumpy.
2
and friendly through what he wears, how he acts and even how he stands. I studied Rob for months until I had catalogued his charms. Then I called a summit of women to help me assemble a guide to approachability. These are our findings.
1
DRESS DOWN – BUT NOT CASUAL
When I suggested to Rob that he dresses “for women,” he agreed, with one qualification: “I dress to be comfortable,” he told me. I’d argue that dressing for comfort
BRING A MATE . . .
Having a friend or two around also makes you look less like a murderer. (Although, Shannon pointed out, a man who is “comfortably alone,” reading or somehow occupying himself, is very approachable.) “If a guy is around a bunch of guys, it’s a good sign that he has friends and isn’t just prowling around a bar like a weirdo,” said Sophia, 26, adding that she’ll usually wait for a guy to separate from the herd – by taking a solo trip to the bar, for example – before she approaches. “I’m not going to talk to four guys when I just want to talk to one.” The smaller your group, the more approachable you’ll be. “If it’s just him and a buddy, I’d probably be more likely to chat him up than if he’s in a large group of guys,” Eliza, 32, agreed,
“especially if there are women in the group.”
3
BUT NOT A LADY FRIEND
Rolling with female friends definitely makes other men jealous, but it also makes women less likely to approach you: we have no way of knowing whether that beautiful woman to your left is your friend or your girlfriend, and we’re not going to risk her wrath by shooting our shot.
4
CLEAR A RUNWAY
5
DON’T BROOD
As a little woman, if I’m going to approach a man, I have to see a clear path to him. My worst fear is that I’ll try to break into a phalanx of men to talk to one and none of them will hear me, so I’ll have to say “hey” progressively louder until I shout “hey” so loudly that the whole bar goes quiet and looks at me. “I don’t want to have to come up from behind and awkwardly tap someone on the shoulder,” Kaila said. It can feel like, “Hello, it’s me. Short lady. Down here. I swear I’m an adult”. Leave some space between you and your friends and only sit down if there’s an open seat next to yours.
Women like the brooding bad boy onscreen (call me, Marlon Brando circa 1951), but nobody wants to talk to the brooding bad boy in a bar. Almost every woman polled in my grand summit of babes said she would not approach a man unless he was smiling a lot and having a good time – unless, in other words, he looked friendly and easily charmed. Observe Rob: he begins to disseminate friendliness as soon as he walks into a bar. He jokes with the bouncer, he smiles at the bartender and then he just sort of cases the room, beaming, for a minute. It puts everyone at ease. “I’m not approaching a guy who isn’t smiling. It just feels too
dangerous to talk to a man who is serious, quiet and trying to be cool,” Sophia said. “I’m not trying to get murdered.”
6
REMAIN ALERT . . .
7
BUT CHILL
Use your friends to look less broody, but don’t get totally caught up in their chat. “One thing that has kept me from approaching a man is the feeling that I will be interrupting a conversation or his enjoyment of whatever game he’s watching on the bar TV,” said Ashley, 29. “When I’ve approached men, it’s usually when they’re participating in a conversation but not engrossed in it or when they’re watching something but also frequently checking in with what’s happening elsewhere in the room.” Women are very skilled at half participating: I’ve had many long, wonderful conversations with my female friends in which we all halfarsedly throw in contributions every couple of seconds while scoping the room. We may have arrived at a solution to world hunger during one of these discussions. We’ll never know. Nobody was paying attention.
While you’re having your half-arsed but very enjoyable (smile!) conversation with your small group of wingfriends, be sure not to get too loud. In high school, being loud and boisterous was a great way to signal confidence and get girls’ attention. In adulthood, being loud and boisterous suggests immaturity. It also suggests that you’re drunk. One of the cruel contradictions of flirting is that alcohol, which makes you feel comfortable approaching someone, also makes women less likely to approach you. So order a soda with bitters and sit tight. If you create the right impression, the women will come.
September 2019
31
A+ SEX
UP
The New Laws Of Attraction
WELL AGED Put down the Just For Men. A study found that older men are considered attractive, as they represent power and financial independence. Embrace the grey. University of Abertay
UP
UP
BUILD BIGGER PECS
LIVE ON THE EDGE
A survey revealed a man’s well-honed chest is the feature that women find most attractive, closely followed by haircut and arms. So, make a beeline for the bench press. Dr Felix
Potential partners like men who engage in adrenaline-fuelled activities like mountain biking, rather than just lifting weights. Deadlift PB? That don’t impress them much, sadly. University of Alaska Anchorage
From the muscles to chisel to the tones to wear, we present the science that will spike your net worth
UP
EAT GARLIC Yes, seriously. Women smelled pads from the armpits of men who ate garlic and those who didn’t. The garlic munchers’ scent was rated more attractive. Still, keep some gum handy. University of Stirling
UP
RED ALERT
HOLD
The lady in red may be a cliché, but the hue works for men, too. We suggest a simple sweatshirt, rather than the old money look of scarlet chinos and tweed blazer. Tianjin Medical University
HIRSUTE PURSUIT We’re not at “peak beard” yet. In a study of 8500 women, men with facial hair were rated as more attractive than the clean-shaven. Journal of Evolutionary Biology
RISERS AND FALLERS UP
Sure thing
HOLD
Still got it
DOWN
HOLD
Swipe left
MAN’S BEST FRIEND UP
GUITAR HERO
DOWN
KEEP YOUR TOP ON
Topless photos and gym selfies are the biggest profile picture turn-offs on dating apps. If you really want to make someone swipe right, a (fully clothed) snap in the countryside wins out. Badoo Dating App
32
menshealth.com.au
UP
BATTLE SCARS It may only mark the time you fell off a skateboard when you were 10, but men with scars really are more attractive than those without. Time to perfect your shark bite stories. University of Liverpool
DOWN
LOSING SLEEP Playing the martyr won’t help your appeal. A survey found that men who didn’t get enough sleep were less attractive, with respondents saying that they looked “sad”. Karolinska Institutet
DOWN
SPLASHING CASH You’d think offering to pay for dinner would endear you to your date. Wrong. A new survey found that most women now prefer to split the bill. Badoo Dating App
Science proves yet another stereotype, as a study finds that men have more luck getting phone numbers when they are carrying a guitar. Time to jump on the bandwagon. University of Southern Brittany
WORDS: BEN WELCH | ILLUSTRATION: INFOMEN
Sure, a meet-cute with a poo bag in hand isn’t ideal, but a canine wingman raises your odds of retrieving someone’s number. Ruppin Academic Centre
THE NEW
OFFICE COOL
A ‘HYBRID’ SHOE THAT OFFERS STYLE AND FUNCTIONALITY TO EFFORTLESSLY TAKE YOU FROM WORK TO THE WEEKEND
SMART MEETS STREET Ever wished you could wear your sneakers to the office, but know they don’t cut it with your smart suit? Meet the ST.1 Hybrid – the new shoe from ECCO that combines the traditional upper of a more formal office shoe (available in all the classic designs: from brogues, derbys and chelseas) with a sporty sole that features state-of-the-art advanced comfort engineering.
1
2
DYNAMIC STYLING The ST.1 Hybrid is a classic shoe that makes a versatile addition to your wardrobe. Challenging the line between formal and casual, it dresses down a suit or sharp chinos for the office or a client meeting, and dresses up your jeans and shirt/tee for weekends or going out to dinner with your partner. The built-in shock absorption means you can also run for the bus if needed.
1. ECCO ST.1 HYBRID BLACK COW LEATHER, $299.95 2. ECCO ST.1 HYBRID COGNAC FULL GRAIN LEATHER $299.95 3. ECCO ST.1 HYBRID COGNAC FULL GRAIN LEATHER, $349.95 4. ECCO ST.1 HYBRID BLACK COW LEATHER, $349.95
FIND OUT MORE AU.ECCO.COM
E W !
N
GET A BEACH-READY BODY IN JUST 3 WEEKS! The 21-Day Metashred is a revolutionary new online workout program that will help you incinerate fat and stack on muscle in time for summer!
metashred.com.au
A+ MUSCLE
Sweep Up More 1 Spring Gains
E
SIDE NOTES
WORDS: MATT EVANS; PHOTOGRAPHY: PHILIP HAYNES; MODEL: CHRISTOPHER WHITLOW AT ANDI PETERS MODELS; GROOMING: NATASHA SCHMIDT; STYLING: ABENA OFEI
NO MOMENTUM? NO PROBLEM. GET YOUR SIX-PACK IN BEACHREADY SHAPE WITH THE CAN’TFAIL SIDE-SWEEPING PIKE YOU’RE NOT ALONE: a relatively chilly winter is drawing slowly to a close – and your body’s reflection in the bathroom mirror doesn’t look as sharp as it did three months ago. You can’t face the gym right now, so where are you meant to start your fitness restoration plan? The answer, dear reader, is: absolutely anywhere. The side-sweeping pike will get straight to work on recovering your submerged six-pack. “This move works all the abdominal muscles, hitting your internal and external obliques,” says PT James Stirling. It’ll also target your shoulders to maintain a broad silhouette and keep your joints moving. “It’s important to drive the movement with your core,” says Stirling. “Initially, focus on quality reps, but then work up to longer sessions and test yourself with an AMRAP.” Challenge yourself to Stirling’s 90-second core burner before breakfast every day for near-instant results. Come summer, you’ll be laughing.
Clear a space on the floor and sit with your left leg extended to your right. Ensure your right foot and both hands are flat on the floor, as they’ll provide the platform for take-off.
2
GOING UP
Use your right leg to push upward and immediately engage your abs to twist and slide your left foot to the left. Keep your hands flat on the floor and engage your shoulders as you lift your glutes up until you’re on your tiptoes.
3
DO THE TWIST
WHAT YOU’LL GAIN
Continue to rotate through your core and twist your lower body to face the opposite direction. Lower your glutes, flatten your left foot on the floor and slowly slide your right leg out to the left. Keep your hands flat and bend your left leg.
GYMNAST’S M OB IL ITY
S U PER HER O
4
CLEAN SWEEP
Back on the floor, you should be mirroring the start position. Push off with your left leg and slowly reverse the move. That’s one rep. The only thing left to do for a clean sweep? Hit 15 reps in 90 seconds.
GY M-F R EE
R I PPED C OR E
September 2019
35
A+ MH GIRL
MONIQUE CRAFT This trainer and surfer is passionate about using exercise to boost your physical and mental health BY BEN JHOTY
36
menshealth.com.au
A Central Coast girl, Craft grew up with dreams of surfing on the women’s world tour. She competed throughout her teens but took a break from the waves to focus on her studies. Graduating high school with the marks to get into medicine, she instead launched a successful fitness business, running it for six years before moving to Sydney last year to become a founding Barry’s Bootcamp trainer. Craft has been open and honest about a battle with PTSD triggered by anxiety in 2017, making it her mission to break down the stigma surrounding mental health issues. “It’s not weak to speak, especially for men” Craft tells MH. “There’s true strength in vulnerability.”
TRAIN AND GAIN Craft stumbled into the fitness industry after starting a bootcamp initiative to raise money for charity with some friends. After raising $22,000, her training business, Bodycraft Health and Fitness, subsequently exploded. Now she’s taken that passion and drive to Barry’s. “I think everyone should be doing some weight training,” Craft says. “I’m also an ex-sprinter turned long-distance runner, so running is a huge passion of mine. Barry’s is half treadmill, half weights so to combine the two is awesome.” She also loves the character-building component of exercise. “I love seeing progression and performance, pushing our limits and building resilience.” RIDE LIFE’S WAVES Craft finds refuge from anxiety and stress in the ocean. “Surfing is more than just movement for me, it’s my meditation,” says the surfer of 13 years. “The ocean is my happy place. I love its ability to calm, challenge and excite me at the same time.” Craft also uses
yoga to keep her feeling focused and balanced. “When you’re exercising, you release endorphins, it makes you feel better,” she says. “It really helps my anxiety.” HER KIND OF GUY “Abs are great, but a good attitude is better,” Craft says. “I’m attracted to someone who loves life and makes the most of it, who wants to help those around them do that too.” In the gym, she advocates a holistic approach to weight training. “Don’t just do upper body training, hit your lower body as well,” she says. Currently single, the former athlete isn’t looking for someone to share walks along the beach with – she’d rather race you. “Let’s run it or hit the surf then finish with good food and wine.” EAT SMART Craft has taken the strict, macro/ kilojoule-counting approach to food in the past and knows it doesn’t end well. “When I was first getting into fitness, I became quite obsessed with it, but it
just leads to bingeing,” she says. “For women, it’s really quite a mental game and I’m sure it’s the same for men.” These days she prefers to treat food as fuel. “I just try to eat as much natural, healthy produce as I can from the land and just fuel myself,” she says. “If I restrict, that’s when I binge.” ASPIRE TO INSPIRE A burgeoning social media influencer, Craft wants to use her platform to inspire others to tap into the benefits of health and wellness. She travels the country delivering mental health programs to girls in high schools as a presenter for Beautiful Minds. She’s also dabbled in modelling, works with agencies and brands on campaigns, hosts workouts for corporate groups and is an ambassador for @aussiebodies, @underarmourau, @powerliving and @pccboards. “My daily goal is to inspire as many people as I can to live a healthy, happy life and leave a positive mark on this world.”
WAVE STRESS GOODBYE: CRAFT USES SURFING TO DUMP ON ANXIETY.
September 2019
37
A+ MOTORING
38
menshealth.com.au
September 2019 39
At first glance, the Ghibli’s understated design could see you mistake it for a Mazda 6 or even a Jag. Then you notice the beautiful angled grill, the three-pointed trident and those massive 21-inch (53cm) rims and you know this is something else entirely. Images of the Italian Riviera leap to mind.
STYLISH RESTRAINT
THE WORDS FAMILY CAR and Maserati usually don’t belong in the same sentence. In fact, these days the words sedan and family car are seldom seen together as more and more people gravitate towards SUVs. But, let’s be honest. SUVs are not always the most exciting way to get around and if you’re an enthusiastic driver with a couple of kids who wants to inject a bit of excitement into your daily commute, then the Maserati Ghibli might be for you. The S Grandsport is at the upper end of the Ghibli range and I’m taking it on a family road trip from Sydney to Canberra to see if the exclusive Italian luxury car can pull off a near-impossible challenge: provide an engaging driving experience while offering practical family transport.
This is a car that can’t help but turn heads. Photos and videos don’t do it justice – it looks much better in the metal. The muted design theme continues inside the car with mountains of leather and carbon fibre inserts. The analogue gauges on the dash feel a little old school, especially when compared with the all-digital ones from Audi and Mercedes. Personally, at this price point, I want a bit more tech. A huge 8.4inch (21cm) infotainment screen with Apple Carplay, Android Auto and 360-degree parking camera dominate the centre of the dash. Audio comes from a 10-speaker Harman Kardon system that delivers great sound. The gear lever has a fantastic feel to it but is maddening to use, especially while performing a three-point turn; it is almost impossible to go smoothly from Park to Reverse without going via Drive. There’s all the safety gear you’d expect of a top-end luxury car: lane-keeping assist, autonomous braking and trafficsign recognition. The seats are comfortable with plenty of support, although at 190cm the positioning is a little high for Around town the car is very well behaved despite its heft. The ride is smooth, gear changes almost unnoticeable and the engine purrs quietly. But once we escape the Sydney traffic and hit the Hume Highway things get a whole lot more interesting. The acceleration from the Ferrari-built, 3L twinturbo V6 has my kids squealing in delight. Sadly, we don’t put it to the test, but Maserati says the Ghibli will accelerate from 0-100 in a respectable 4.9 seconds with a top speed of 286 km/h. The engine generates a maximum of 320 kilowatts with 580 Nm of torque and does 9 litres per 100km. None of this is class-
HIGHWAY SYMPHONY
me – even at the lowest setting my head scrapes the roof. In the back my young kids are happy with loads of room, but teenagers might find it a squeeze. Fitted out in leather, of course, the trim is much easier to clean after a roadtrip food spill. The boot features a powered door and has plenty of room for all the paraphernalia a family needs on a weekend away. The 60/40 split-rear seats allow even more storage space should you need it.
BY ALEX DALRYMPLE // PHOTOGRAPHY BY JASON LEE
The Maserati Ghibli brings a touch of flamboyance to auto’s most humdrum category: the family car
PEOPLE GROOVER leading but flick it into Sport mode and the noise the engine makes is like caramel for the eardrum. It’s the best sounding six-cylinder engine I’ve ever heard. I can’t help myself: I drive in an unsuitably low gear for large stretches of the Federal Highway just to enjoy it some more. We drove south out of Canberra to give the kids their first snow experience at Corin Forest. With suspension firmed up in Sport mode, the Ghibli handles twisting roads with grace and style, always feeling firmly planted on the road. The fact that it’s nearly two metres wide probably helps. On the freeway, driving past the vast dryness of Lake George the engine barely gets above an idle and there’s always plenty of power for overtaking. So, does it deliver on its lofty promise? Does it combine practicality and panache? The answers are yes and yes, with one caveat: at $195,000 there are cheaper ways to get your kids to school in the morning. But they certainly don’t sound as good or offer the same air of exclusivity. Put it this way: you’ll be hard to miss in the morning line-up of SUVs at the kiss and drop.
A+ MUSCLE
HARD-CORE PRINCIPLES With spring comes a shift from holistic health goals to a need for killer abs. Of the two exercises that promise the fastest results, which is your ticket to six of the best?
PLANK
VS
250K
10sec
Scientists* worked out it would take this many crunches to burn 450 grams of fat. Combine them with cardio if you plan on uncovering a six-pack any time soon
Performing crunches one day a week will improve abdominal endurance, helping to stabilise your midsection. It won’t reduce your abdominal circumference, however
This is all the time it takes, albeit for repeated intervals, to make a lasting impact on your core strength and performance**. Holding for minutes on end is unnecessary
35
Occupational health experts warn that lower back compression over 3,300 N – during manual labour, say – is linked with higher injury rates. Every crunch surpasses this limit
MUSCLE
55
INJURY
The plank targets your core more effectively than crunches without doing your back in, while variations can shift the emphasis across the abdominals, lumbar and obliques
In one study, footballers who actively trained their core reduced their injury risk. Planks will build extra strength and stability, protecting your lower back from strain
HIT OR MISS?
Abs
Obliques
Neck pain
Poor posture Wasted time
BUTTERFLY SIT-UP
Abs
UPGRADES
This CrossFit staple increases your range of motion for faster results. In a sit-up position, drop your knees to the sides. Crunch, then touch in front of your toes
Endless reps will put pressure on your spine and neck, causing stiffness and pain. And crunches only really target the anterior core, so they won’t improve your sports performance Cameron Goff, strength coach, owner of GoFitGoBox
Obliques
Shoulders
Lower back
Glutes
HAND-REACH PLANK K
Set up in a plank and reach one hand out in front. This will send your core into ove erdrive, with 20 per cent more abs activatio on than a crunch
FINAL WORD
The plank activates almost twice as many muscles as the crunch. The latter may help to provide definition, but the plank taxes the core and improves strength and stability Sam Pepys, S & C coach
THE MH VERDICT: PLANK WINS!
And it wasn’t even close. All the science points to the surprising reality that the crunch’s status as the six-pack go-to is unearned. The plank is not only safer, but with the help of a few smart variations, it’s actually a more effective muscle-builder, too. Update your training plans accordingly
40
menshealth.com.au
WORDS: BEN WELCH; PHOTOGRAPHY: PAVEL VEL DORNAK AT LUCKY IF SHAR SHARP; *FRONTIERS IN HUMAN NEUROSCIENCE; ** MAHARISHI UNIVERSITY OF MANAGEMENT
CRUNCH
7TRAVEL.COM.AU IS AUSTRALIA’S BRAND NEW TRAVEL DESTINATION
Plan your next trip with 7travel.com.au, where you’ll find your perfect holiday package, from a quick escape to an epic adventure. It’s home to all your travel needs with handy tips for destinations, what to see and do and even helpful hints on what to take, so you can pack like a pro. VISIT 7TRAVEL.COM.AU OR CALL 1300 297 577, AND HEAD OFF ON YOUR HOLIDAY OF A LIFETIME.
AUSTRALIAN
YOUR PASSPORT TO WELLNESS
T 09 19
DOHA
Electric Qatar As Doha prepares to make history by hosting the 2022 FIFA World Cup, we dropped in to take the temperature of a city full of surprises BY KATHY GLAVAS
September 2019 43
DOHA
IF ONE OF THE BEST REASONS to travel is to broaden your horizons – to chip away at preconceptions of how others live, work and play – then, for me, Doha is a brilliant destination. Before touching down at Hamad International Airport around midnight on a Saturday, what do I imagine Qatar’s capital will be like? Hot, most definitely. But as we’re heading to our hotel I’m blown away by the stunning neon-lit skyline, motorways and harbour – and by the buzz emanating from the streets. Okay, but let’s get the heat out of the way. Yes, it’s hot – really hot! Temperatures during my stay climb into the high 40s. One afternoon, while I’m hanging out by the pool, I’m approached by a
staffer who says gently, “You shouldn’t be out now – it’s nearly 50 degrees”. Nightfall brings relief, though on most nights it’s also the cue for the humidity to kick in. Let’s just say you wouldn’t want to run an ultramarathon in this city. But the point isn’t that Doha – surprise, surprise – gets hot. Rather, it’s that its residents are acutely aware of this and do all in their power to keep visitors (and themselves) comfortable. For a start, the scope and quality of air conditioning in this city are beyond extraordinary. Air con is everywhere – and works a charm. And wherever I go, I’m offered either bottled water or Karak tea, the unofficial national drink, a refreshing mixture of tea leaves,
evaporated milk and spices. So, while you need to choose carefully the times you get out and about, you have to do it because Doha’s attractions are many and varied. And come on! We’re Australians. We’re used to scorching weather. A must-see is Khor Al Udeid Beach, a stunning contrast of sea and desert. From the shore, Saudi Arabia looks close enough to swim to, though neighbourly tensions as they are right now, that would be inadvisable. The milder months allow you to sample the flourishing water-sport scene – jet skiing, windsurfing – or simply bathe in the warm, translucent water, as well as the equally warm atmosphere generated by locals
“The merchants want you to haggle, responding with smiles and open hearts” 44
menshealth.com.au
and tourists alike during this time of year. Roll your beach visit into a sand-dune adventure, where you’ll be driven – at a speed of your liking (motion sickness anyone?) – across the vast desert landscape. It’s an adrenaline rush guaranteed to knock the jet lag out of you, especially if you give your driver the nod to take a bumpy route. It’s also fascinating to hear about the cultural and historical importance of the desert to the Qatari people, who are raised to regard the desert as eternal, beyond their control, and an entity to be both loved and respected. Much like a deity. Once you’re dusted off it’s time to eat – and rest assured you will experience the best of Middle Eastern cuisine. In a couple of days, I eat my through about 20 kilograms of hummus. And no, you won’t see pork here, but there’s sumptuously cooked and spiced beef, chicken and seafood in abundance, along with delicious local dishes such as Kousa Mahshi or stuffed zucchinis. For something casual but still indulgent, consider dining at Gordon Ramsay Opal restaurant in the St. Regis Hotel, which offers a more Western and
D E P A R T U R E S 09 19 FROM LEFT: ONE OF THE WORLD CUP STADIA; FINE FARE AT AL MOURJAN; AN IMAGE OF THE REIGNING EMIR; THE MUSEUM OF ISLAMIC ART; VIBRANT MERCHANDISE AT SOUQ WAQIF; BUCKLE UP FOR A SAND-DUNE DASH.
Asian menu – and spectacular views of the Arabian Ocean. But don’t short-change yourself on local culture. Start, perhaps, at the Museum of Islamic Art, which presents artefacts spanning 1400 years. Designed by the Pritzker Prize-winning Chinese-American architect I.M. Pei, who died this year aged 102 shortly before my visit, the museum rises from the water in Doha Bay and houses an array of masterpieces in galleries encircling a towering, five-storeyhigh domed atrium. My no. 1 must-do, however, is a stroll through the vibrant streets of Souq Waqif, where the atmosphere is a mix of the traditional and modern. The sights and smells in this labyrinth of small shops and stalls feels like the essence of the city. The merchants want you to bargain and haggle, responding with smiles, laughter and open hearts. FEVER PITCH Qatar will host the 2022 FIFA World Cup, a fact some soccer fans worldwide are (for now, at least) less than thrilled about. While I’m not going to wade into the dramas surrounding the bid, what I can say is that, three years
out, Doha is superbly prepared for its month in the spotlight. Prepared – and pumped. Visiting the head office of Qatar’s World Cup team, I’m blown away by the professionalism and sophistication of its operation. I see a dedicated gallery of past, present and future football activity and achievement; models of the seven World Cup stadiums, the history behind them and design inspiration; a digital map showcasing the interconnecting transport network, as well as key landmarks. The sense I have is that Qatar’s World Cup will represent a masterclass – even a benchmark – in big-event planning and execution. RICH PICKINGS And perhaps that shouldn’t surprise anyone. With its small population of 2.7 million (most of those residing in Doha), and sitting on the planet’s third-largest natural gas and oil reserves, Qatar has the highest per capita income in the world. That wealth is never more obvious than when taking in the Doha cityscape, with its striking array of ultramodern structures, each unique and yet all blending somehow into a cohesive whole. First and
foremost, however, a place is its people, and in this respect, too, Doha excels. I feel entirely safe walking the streets on my own or in exclusively female company. Within hotel grounds, women dress as they please. Staff gently advise me to respect Muslim dress codes when I venture out, but this is as simple as covering my shoulders and thighs. Security is tight: expect to be scanned when you enter hotels and tourist attractions. A love of country is palpable. And a love of king – or emir – presently Sheikh Tamim bin Hamad Al Thani, whose image adorns posters all over the city. On these, locals write messages of support and adoration. Qatar’s oil won’t last forever. Estimates are it could support the economy for about another 150 years. The country’s counting on tourism as one way to eventually pick up the slack. To that end, much is being done to make Doha as attractive as possible as both a stopover and standalone destination. As I see it, the latter would work best if you’re travelling solo, while families would enjoy a shorter stay. This is a land with a rich past. And an exciting future. FROM LEFT: SOUQ WAQIF IS DOHA’S HEARTBEAT; THE CITY’S STUNNING SKYLINE; WRITER KATHY GLAVAS COOLS OFF AT KHOR AL UDEID BEACH.
Qatar Airways We flew business class with Qatar Airways, which flies twice-daily to Doha from Sydney, and daily from Melbourne, Adelaide, Perth and Canberra. Qatarairways.com
FLY
The St. Regis Doha Bordering the Arabian gulf, amid sand dunes and ancient architecture, the St. Regis blends old-world charm with modern sophistication. There’s a 24-hour butler service and one of the most glorious pools I’ve ever dived into. Marriott.com.au/St_Regis
STAY
Al Mourjan Enjoy delicious, authentic Middle Eastern food, with a distinctly Lebanese flavour, served in front of spectacular water views by the friendly owner. Also, be sure to eat dates – they’re local to the region and unlike anything I’d ever tasted.
EAT
Discover Qatar Head to this site for all your tour needs. Helpful staff will steer you to English-speaking guides to ensure you see the best Qatar has to offer. Discoverqatar.qa
EXPLORE
September 2019 45
BRUSH UP ON YOUR GROOMING
THE LATEST NEWS,TRENDS AND EASY HOW-TOS FOR YOUR HAIR,FACE AND BODY + TRIAL PRODUCTS FOR FREE
beautycrew.com.au Bea u tyc re w
@B ea u tyc rew
@ Be a ut y c rew
* BE A U T Y crew is A us tra l ia’s numb er o ne d ed i cate d o nl i n e b e au t y d e st i n ati o n, as r ate d b y Niels en wit hin t he ap pa rel a nd b ea uty c a teg ory. Sourc e: Niel sen Mark et I ntel l i g en c e (D o me s ti c ), Av e r ag e Dai l y Un i q ue Brows er s , as a t 18 /5 /2 01 7.
STYLE
Lacoste sweatshirt,$229 ASOS suit, $250 Bared sneakers, $229
STYLING BY JEFF LACK PHOTOGRAPHY BY DAMIAN BENNETT
Ditch winter blues for vibrant hues with a fresh palette of threads this season. Here’s how to nail spring style from all ends of the colour spectrum
GROOMING BY STEPHEN FOYLE TALENT ISAAC WALLACE @Chadwick WORDS BY HARRIET SIM
September 2019
47
Let’s face it: finding your feet in your spring wardrobe is no easy task – especially if those feet are sporting socks and sandals. To avoid looking like you’re taking the bins out, invest in a statement sneaker. “Shoes are the easiest way to dress up an outfit. They control the status of the look,” H style editor Jeff Lack. advises MH “Reserve high-performance kicks for your workout.”
Childe sunglasses, $180 Commas shirt, $510 Tommy Hilfiger track pants, $159 Von Routte sneakers, $270 Seiko watch, $8400 $
48
menshealth.com.au
STYLE
It’s the season of floral fever – and we’re not talking about hay fever. This is a time to go bold and embrace the blooms. Our advice? Make it a double. “Pair prints by choosing a common thread that runs through both patterns,” says Lack. “The pink accent in the floral shirt and jacket harmonises the look.”
Tarocash shirt, $90 Bally jacket, $7500 Nudie jeans, $239
September 2019 49
MJ Bale suit, $698 Rollas shirt, $89.95 Seiko watch, $8400
Childe sunglasses, $180 Nikke Horrigan shirt, $130 Ellesse pants, $89.95 Seiko watch, $35,200
Rollas shirt, $99.95 Nudie jeans, $239 Thomas Sabo ring, $269
50
menshealth.com.au
Reiss jacket, $465 Bally sneakers, $795
STYLE
You’ve conquered the pattern clash and schooled yourself on sneaker culture. Now you want to master monochrome. Yeah, head-to-toe yellow looks great from the bleachers of your team’s home game, but for your layman’s uniform, tone it back – literally. “Tonal variations are the key to nailing the monochromatic look,” advises Lack. “A lemon and off-white pairing gives a fresh spring feel.” As for the man who considers grey a colour . . . better luck next season.
Nudie shirt, $199 Ellesse jacket, $119.95 Neuw chinos, $139.95
September 2019
51
GROOMING
Noticing a few too many hairs in the plughole? Don’t panic Getting a little thin up top? Or just insanely paranoid because every older male in your family is rocking the George Costanza look? Even if you sport a lustrous mane right now, it’s reassuring to know there are some solid treatment options available if things ever get dire up there. But be warned, there’s plenty of snake oil being peddled online and only a few treatments actually work. We sought advice from the nation’s foremost hairloss experts to discover which ones make the cut.
PRESCRIPTION TREATMENTS Prescription medication can reduce your body’s production of the hormone dihydrotestosterone (DHT), reducing future hair loss by up to 70 per cent. The key? Get in early. “If there seems to be many more hairs on the pillow, it may be time for a check-up with a doctor who knows about alopecia,” says Dr Michael K Molton, president of the Cosmetic Physicians College of Australasia (CPCA). “Mates will be the first to let you know, of course, especially when that bit at the back is starting to show through.”
OVER-THECOUNTER TREATMENTS Topical products like Rogaine and Viviscal contain minoxidil, which increases blood flow to hair follicles, strengthening and thickening them. “It is like adding fertiliser to your hair; it will increase the growth phase of your hair cycle and you’ll have more hair growing at the one time on your scalp,” says Dr Paul Spano, a CPCA board member. “There are many potions on the market with lacklustre scientific support. Ask your pharmacist and do your research before using anything.”
HEART ATTACK
Researc h from t he Euro of Card pean So iology fo ciety und bal prematu d n e ss and re greyi ng are a with a m s s o c iated ore than fivefold heart di risk of sease be fore the It’s earl a g e of 40. y days b ut exerc healthy i s e and eating c ould pro tect you heart an r d your h ead.
HAIR REPLACEMENT “Hair transplants require a high degree of experience, dexterity and patience but they can be very rewarding for those men who just don’t suit a number one,” says Molton. The two most common types of procedures are FUT (follicular unit transplant) and FUE (follicular unit extraction). Both are effective, says Molton. “Modern technologies have made hair transplants so refined, even close inspection will be difficult to determine which is the original hair and which is transplant.”
MINIMISE STRESS “Men have a genetic tendency to lose a certain percentage of their hair in a certain pattern during their life,” says Spano. “This pattern hair loss is accelerated by stress (via an increase in the stress hormone cortisol in the blood) and longterm ill-health, including a consistently poor diet. Taking steroids to build muscle (often illegally) will also cause an overproduction of the hormone DHT.”
STRAND AND DELIVER: FIND THE RIGHT TREATMENT TO BEAT BALDNESS. 52
menshealth.com.au
WORDS: ERIN DOCHERTY
4
HAIR LOSS TREATMENTS THAT ACTUALLY WORK
Over 1,500 exercises, workouts and training plans Ideal for any fitness level Download now for free!
Your Reliable Training Partner. The Men’s Health Personal Trainer App. Search for Men’s Health Fitness Trainer in your favourite app store
WA T C H E S
PR EM I U M ECONOM Y The best watches you can buy for under $1500
YOU DON’T HAVE TO break the bank to upgrade your watch. In fact, even if you’ve already spent big on a Rolex, you’ll still want an everyday piece that you can wear without panicking about the odd scratch. “You can have lots of expensive watches as well as a ‘beater’ or two under $1500 that fit specific purposes,” says Andrew McUtchen, founder of Australian watch website timeandtide.com. “These can be bright, or characterful watches for weekend wear, or strongly themed watches such as super robust or super accurate quartz watches that are handy for travellers, especially ones that adjust to time zones automatically.”
Here’s what to look for if you’re after a quality ticker that won’t force you to remortgage your house.
KNOW YOUR BRANDS Certain brands offer incredible value in this price segment. If you’re after a Swiss watch, McUtchen mentions Tissot, Mido and Longines as great options. Further afield, try Seiko (Japan), Hamilton and Timex (both from the USA), he advises.
WEIGH IT UP Carefully evaluate a few material details to ensure your watch will stand the test of time.
“Look for a good weight in the hand, a lack of sharp edges on the bracelet and sapphire-crystal glass on the face,” McUtchen says. Have a play with the crown and chronograph pushers too. “You want it to have nice solid clicks, pushes and winding motion,” he says.
GET FLEX APPEAL In order to get maximum bang for your buck, consider the overall versatility of the timepiece. “If your intention is to wear it every day, get a watch that looks good on a variety of straps, so you can dress it up and down,” McUtchen says.
Seiko Prospex PADI Diver $799 Bulova Oceanographer Devil Diver $1199
Calvin Klein Fraternity $319
Mido Multifort Patrimony $1125
Casio G-Shock Full Metal GMW-B5000D-1 $999
Longines Conquest V.H.P. $1325 54
menshealth.com.au
WORDS: LUKE BENEDICTUS
Tissot Seastar 1000 Quartz $750
SUBSCRIBE TO OUR
DIGITAL EDITION FROM JUST $2.50 PER ISSUE* ACCESS ANYTIME, ANYWHERE!
SAVE UP TO
50%
EASY WAYS TO ORDER
subscribetoday.com.au/mhd 1300 668 118
and quote P815KZZA
*Subscriptions renew automatically until you decide to cancel. This offer cannot be used in conjunction with any other offer. Visit subscribetoday.com.au for full terms and conditions. Apple and the Apple logo are trademarks of Apple Inc. registered in the US and other countries. App Store is a service mark of Apple Inc. Google Play and the Google Play logo are trademarks of Google Inc. Prices may vary from our direct to publisher rates.
FREE INK’D WIRELESS BUDS AUSTRALIAN
WHEN YOU SUBSCRIBE TO
JUST $69 FOR 12 ISSUES AUSTRALIAN
HARD ABS ON A PLATE
CORD BREAK R ADVENTURER R ROSS EDGLEY 33 ER OF F TNESS AND MODERN PHILOSOPH
FI M
GREAT REASONS TO SUBSCRIBE • FREE • JUST SKULLCANDY BUDS $69 FOR 12 ISSUES WORTH $79.95
AVE
*
39%
• SAVE 39%* ON THE COVER PRICE
*Saving is based on your first 12 issues. After your first 12 issues your selection of recurring credit card payment ensures your subscription will continue at $35.99 every 6 issues. You can cancel your subscription at any time and you will continue to receive magazines delivered through to the end of your last billing period. We do not provide refunds for partial billing periods. Offer valid
MH SUBSCRIPTION
Skullcandyy is the original a liffesty t lee auddio i brand and lilivess by b itss misssison o too em mpowe wer users ot just st too liisttenn to muusic buut fe l it. s orts t , Skullccandy Fusing music and boaardsp drives innovation in audio experiences, from grroundbreaking headphone technology to landmark music eevents featuring the hottest emerging artists. Perhaps it’s time you gott on board?
Great Fa th Day Gif er’s t
subscribetoday.com.au/MH/Skullcandy 1300 668 118 and quote P99JKZZA in Australia only until 15/10/19 while stocks last. Pacific Magazines Pty Ltd is collecting your personal information for the purpose of processing and managing your subscription. As a subsidiary of Seven West Media Limited, Pacific will handle your personal information in accordance with Seven’s Privacy Policy, which is available at subscribetoday.com.au/privacy-policy. P99JKZZA
Hollywood icon Mark Wahlberg is a master of squeezing the most out of every minute of his day. As he jumps on board the F45 bandwagon, a move that looks set to shake up the fitness landscape, MH sat down with the star to discover exactly what makes him tick BY SCOTT HENDERSON AND BEN JHOTY
58
menshealth.com.au
PHOTOGRAPHY BY THE RIKER BROTHERS
COVER GUY
TICK TOCK, YOU DON’T STOP: IN THE GYM OR AT WORK, WAHLBERG MAKES E VERY SECOND COUNT.
September 2019 59
A 7.1- magnitude earthquake rocked Southern California overnight, leaving Angelenos, many still hungover from holiday festivities, a little dazed. I’m feeling a tad shaky myself but for reasons that have less to do with tectonic instability and more to do with the fact I’m due to sit down with a flesh-and-blood force of nature: Mark Wahlberg. It’s around 30˚ Celsius and morning haze has given way to a bluebird sky as I arrive at F45’s plush Sherman Oaks studio. It’s slightly cooler inside but the place is heating up quickly, with 30 sweaty bodies working through a series of high-intensity, bang-foryour-buck movements. The studio is a giant cube of white, with a two-storey ceiling and roof-to-floor windows facing out onto a fivelane thoroughfare. Wahlberg arrives at 12:30 on the dot, coming straight from Mass. He’s wearing a white grandpa tee, baggy workout shorts and oversized Nikes. Everything is brand new, his shirt and sneakers crispy fresh. He stands at the entrance and surveys his domain with his celebrated entourage in tow. A huge diamond cross hangs on a gold chain around his neck, while a single Apple Air Pod is tucked in his ear and remains there right up until we begin our chat at a dimly-lit Mexican dive bar called Te’Kila, just across the road. As we sit down at a back-corner table, Wahlberg tells his entourage to hang back to give us some privacy. He’s already done a workout in his home gym this morning, he tells me, although he’s disappointed he didn’t make it to an F45 class instead. “I spent two hours in that gym,” he says. “I’m kind of watching the TV, and I’m like, ‘Oh, well. Kawhi went to the Clippers, I thought he was gonna go to the Lakers’. Next thing, I’m like, ‘Holy shit. I’ve been in here for two hours’. If I’d have just gone to the 6am class I would have had the rest of the day. That’s another hour and 15 minutes.” No big deal, you might think. But to a man 60
menshealth.com.au
who likes to maximise every spare moment, a lost 75 minutes matter. It’s enough time for him to call a business associate, nail a production deal or heck, maybe even cram in some golf before spending time with his four kids. “I’m very precious with my time, which is why I’m so disciplined,” says Wahlberg, who’s surprisingly softly spoken. “I try to inspire people that there is enough time in the day to accomplish all of your goals and find that great balance.” It’s a revealing insight into one of Hollywood’s most formidable power players. Managing time with rigid discipline, relentless routine and quake-proof structure allows Wahlberg, 48, to get things done and, crucially, enjoy the fruits of his labour. Which is why F45, the functionally efficient, full-body workout system that’s conquering
LIFE & TIMES OF MARK WAHLBERG
1971 Born in Boston, Massachusetts
Marky Mark and the Funky Bunch’s single Good Vibrations hits no.1 on the Billboard Hot 100
1991
COVER GUY
BEAST OF BURDEN: WAHLBERG FITS A WORKOUT IN, COME RAIN, HAIL OR SHAKE.
Receives critical acclaim for performance as porn star Dirk Diggler in Boogie Nights
1992 Stars in Calvin Klein ad campaign
Nominated for a Golden Globe for his role as Micky Ward in The Fighter
Earns an Oscar nomination for Best Supporting Actor in The Departed
1997
2004
2006
Executive producer of hit series Entourage, loosely based on his life
2009
2010
Marries former model Rhea Durham
Joins forces with The Rock for Pain & Gain
2011
Purchases a minority stake in F45
2013
2019
Founds Wahlburgers restaurant with brothers Paul and Donnie, later developed into a reality TV series September 2019
61
THE
PAIN & GAIN: F45 PUSHES WAHLBERG HARDER THAN EVER BEFORE.
This is an F45 trademark and appropriately named as it’s Wahlberg’s go-to. It’s a challenging session of focused movement, combining strength, cardio, agility, speed, power and high-fives galore. Below is a bodyweight-only sample – the full Hollywood features 27 moves. Complete the 8 movements for 6 rounds – 45sec work/10sec rest:
BURPEE (HANDS OFF)
MOUNTAIN CLIMBERS
ICE SKATERS
HIGH KNEES
SWISS BALL PLANK
CHIN-UP
the world, one 45-minute class at a time, fits so nicely into his highly-regimented daily routine and ever-growing portfolio of investments. “The funny thing is my dream was always to have a home where I have my own gym and I found myself just being bored there by myself,” Wahlberg says. “Then you go to a place like F45 where there’s so much great energy. Now I’m like, ‘I can’t wait to get to F45’.” No small admission for a man who boasts one of the best home gyms in America. Indeed, in a shell-shocked LA, perhaps the only way to describe the impact of this Aussie fitness phenomenon on one of the world’s biggest stars and, by extension, anyone wanting to maximise their fitness, is seismic.
FINANCIAL FLEX LEG RAISES
62
menshealth.com.au
If there were any doubt that we’re in Wahlberg’s town, it comes after we leave the dive bar and head back to the studio across five lanes of traffic. Wahlberg and his entourage are ahead of the rest of us and, as they walk out into oncoming traffic, one of his team puts up a hand to stop the flow. It’s an incredible sight as the traffic comes to a standstill for one of Tinseltown’s favourite
adopted sons. The F45 publicist and I aren’t as brazen. She looks at me and says, “We might wait. We’re not Mark Wahlberg”. In the studio, Wahlberg visibly relaxes as he begins hoisting kettlebells and pumping battle ropes under the guidance of F45 ambassador Cory George. This is the studio where Wahlberg tried his first class and where he now comes three times a week, sometimes with his wife, Rhea Durham, who’s also become a disciple. “I walked in and fell in love with the concept,” Wahlberg says. “I fell in love with the energy. I fell in love with the sense of community. How many businesses can you be in where people walk out of the place feeling like they can conquer the world?” He contrasts it to the bar business. “People can leave happy and merry and I guarantee they’re going to feel like shit the next day.” But good vibes and thumping workout tracks alone were not enough for Wahlberg to part with his money. A famously shrewd producer, who co-financed projects like Entourage, Boardwalk Empire, Ballers and The Gambler, to name a few, Wahlberg isn’t one to get seduced by slick branding and energetic beats. “It had to be about the concept first,” he says. “If it was a great business
COVER GUY
“HOW MANY BUSINESSES CAN YOU BE IN WHERE PEOPLE WALK OUT FEELING LIKE THEY CAN CONQUER THE WORLD?” model but it wasn’t something that I felt was sustainable and really top quality in the space, then I wasn’t going to get involved. There are other ways to make money.” The other thing that drew Wahlberg in? F45’s capacity to humble even the most highly-trained athletes. Forty-five minutes of full-body work is a brutal test of metabolic fitness. It’s best you check your ego at the door, Wahlberg advises. “We’ve brought world class athletes in here and I’ve tried to explain to them that it’s good to pace yourself and kind of feel it out,” he says, a smile starting to form at the corners of his mouth. “Guys are like, ‘I’m a world class athlete’. So, they start at 10 and they just collapse. They don’t make it halfway through. Then they look at this woman here who’s 50 years old, four kids, two grandkids and she’s just rolling. She just keeps going. So, you can turn it up as much as
you want, you’ve just got to be smart about it.” Wahlberg plans to spread the F45 gospel as far and wide as he can, not only because he sees it as a tool to boost your fitness, but also because of something even more powerful that strikes at the heart of his identity: it’s a vehicle for self-improvement. “I want to make sure every single person has access to F45,” he says. “You want everyone to experience it because it is the best way to get fit. Just do what you can and slowly build yourself up to whatever your potential is and maximise that. You can be the best version of yourself.”
FLIP THE SCRIPT It’s pretty clear Wahlberg, who grew up one of nine children on the mean streets of Boston’s Dorchester neighbourhood and did time in prison as a teenager, is living his
best life. How he got here is well documented but worth repeating if, for nothing else, its sheer improbability. From troubled teen, he morphed into rapper Marky Mark while bombarding billboards worldwide in his famous Calvin Klein boxers. From there, he broke into movies, quickly becoming an A-list star and later a heavyweight producer. Along the way he got into food and beverage with Wahlburgers (disclosure: I went full method and chowed down the night before the shoot). Constant in that remarkable and ongoing metamorphosis have been three core pillars: fitness, faith and family. Last year a post of his average day, which began at 2am with prayer and workouts, before golf and family time, went viral. In reality it was only a fivemonth stint for an upcoming movie called Wonderland. But while the discipline is driven by a relentless pursuit of success, it’s September 2019 63
RAPID FIRE Favourite F45 move or workout? I love the resistance classes Least favourite workout? Too much cardio Cheat meal? Oh, god. Pasta, yeah, Italian, or Wahlburgers Last book that you read? A World War II book about a kamikaze attack on a destroyer Karaoke song? I don’t think I’ve ever done karaoke. If I had the courage, I’d do one of my own old songs Hero? My dad Motto? Treat people the way you want to be treated and if you want to make it happen, you’ve got to go and do it yourself
64
menshealth.com.au
COVER GUY
ENTOURAGE: WAHLBERG’S CREW . . . A FLEX SHOT IS A TERRIBLE THING TO WASTE.
also the key to finding the holy grail of work/ life balance: the time to enjoy it. “That is the thing that I want,” Wahlberg says. “I don’t want to have a boot camp type of existence. It’s great to be able to work out, hang out with your mates, have a couple of beers and burn it off the next day. That’s why I share all the things I’m doing and how I’m doing it. Finding that balance is the key.” The flipside, of course, is that when it is time to work, Wahlberg leaves nothing on the table. That way, he says, you won’t have regrets. “Not everything is going to be a success, right? But I tell you what, success or failure, it feels a lot better if you’ve given it your all.” He uses a baseball analogy to illustrate his attitude to the swings and misses inherent in doing business. “If you can bat 300 or above you’re winning,” he says. “We’re a little above 500 with what we’ve been doing, which is fantastic. It’s not 1000 but it’s not for lack of effort.” That kind of commitment is why it’s so important that whatever he chooses to invest in, be it a functional, full-body workout system or a gritty 10-episode TV drama, reflects who he is. “I’m not getting into things I don’t understand, that are not in some way, shape or form, part of who I am,” he says. How do you maintain that commitment to authenticity when you have so many projects on the boil? As always, it’s about carving up time and allocating your resources accordingly, Wahlberg says. Even on a movie set, where he could sit around idly shooting the shit with his co-stars, he manages to use downtime to get deals done. “If I manage my time wisely, like I’ve spent enough time preparing, I know what I’m doing,” he says. “I don’t have to show up and then try to learn my lines, like you see other people doing, right? So, I have a lot of time to do things.”
“ SUCCESS OR FAILURE, IT FEELS A LOT BETTER IF YOU’VE GIVEN IT YOUR ALL”
SURRENDER CONTROL It’s all a far cry from his early days in Hollywood, famously depicted in hit series Entourage. Wahlberg is even considering an update of his life, this time focused on business in a more dedicated workshop format. “I think there could be an
Entourage reboot in another form, showing the business that we’re doing but not in a way where it’s just gloss and excess but really about, how do you do this? How do you succeed in business?” Wahlberg speaks with the assurance and authority of a man who walks the talk. So impregnable does his public face seem that I’m a little taken aback when he begins to open up about some of his vulnerabilities. He mentions the earthquake. “There’s just nothing you can do,” he says quietly. “Most things are out of your hands.” The thought leads him to another unpredictable natural phenomenon he can’t fully control: his kids. He has two sons and two daughters, but it’s having girls especially, he says, that reframes your attitude to the world. “You’re like, ‘Oh my god, I’m going to change the world. I’m going to be the one who’s going to change the game’ and then you get to a point where you realise, it’s their life. I know it’s their life.
Hopefully you just put them in a position to make good choices.” The best way to do that, he adds, citing fitness as a case in point, is to be the best example possible. “I don’t want to force them to work out because I’m thinking they’ll resent it and I’ll get a lot of push back, right? But if they know that, ‘Oh my god, Dad has to do this every day and it seems to work for him’ then maybe they’ll dabble in it themselves and then if they find the same kind of result, then fantastic.” Wahlberg’s town may be built on precarious tectonic plates and improbable dreams but it’s clear the actor’s approach to life has firm foundations. Lock those in place and you can cede ground to the forces you can’t control and do your best to influence those you can. Because as Wahlberg’s ever evolving, wildly unpredictable draft of a life shows, when the dust settles, you’re likely to come out on top. September 2019 65
EVERYTHING YOU THINK YOU KNOW ABOUT
FAT WRONG IS
ARE WE GENETICALLY FATED FOR OBESITY? MH EXAMINES THE SCIENCE.
66
menshealth.com.au
NUTRITION
THE TOPIC OF FAT HAS NEVER BEEN MORE POLITICAL, WHETHER DEBATING THE OBESITY CRISIS, THE RISE OF STIGMATISATION OR THE DEIFICATION OF THE AVOCADO. SO, WHERE ARE THE ANSWERS WE’RE HUNGRY FOR? MH CONSULTS THE AUTHORITIES TO GET THE SKINNY ON FAT BY SCARLETT WRENCH
PHOTOGRAPHY BY JOBE LAWRENSON
September 2019
67
01 Your Body Type Isn’t Written into Your DNA The idea that our physiques follow a fixed genetic blueprint is both comforting and frustrating. It offers an excuse, sure, but it also removes agency. The truth lies somewhere in the doughy middle. “So far, more than 100 gene variants have been discovered that affect how much fat is stored, and where in our bodies it is deposited,” says Professor John Mathers, director at the Human Nutrition Research Centre at England’s Newcastle University. The catch? “Most of these have minimal effect and, even collectively, their influence is modest.” A variant in the FTO gene, for example, might make people hungrier – but it doesn’t make healthy eating and exercise protocols any less effective. Patterns within families, then, are more likely a result of their environment, habits and the resources available to them.
YOUR MOVE? The good news is the latest research shows that a host of factors can, as Mathers puts it, “switch genes on and off”. Everything from exposing your skin to natural light on a daily basis to eating a wider variety of foods and reducing your stress levels can deactivate genes linked to fat storage. The next generation will thank you for it. 68
menshealth.com.au
02 Being “Skinny Fat”is a Real Thing And it’s just as damaging as any other kind of fat. Body fat isn’t merely insulation: it’s stored energy. Even fairly trim men carry around more than 330,000 kilojoules worth of fuel, to be broken down and burned up when needed. Think of it as your emergency race-day energy gel. The problem, then, is less about how much fat you’re packing, and more about where you’re packing it. “When you exceed your capacity to store subcutaneous fat – under the skin – you experience an overspill,” says Dr Adam Collins, a nutrition and metabolism specialist. In other words, that packet of “energy gel” splits open; fat leaks between your organs (visceral fat) or inside them (ectopic fat), raising your risk of heart disease and diabetes. You can’t see it, but it’s there. How well you are able to store fat safely is partly genetic. But scientists now suggest that a host of lifestyle factors could also be to blame: “If you have a high-sugar diet and you’re
eating at odd hours and drinking alcohol excessively, then this might cause preferential visceral fat storage – regardless of calorie balance,” says Collins. “High levels of adrenaline, noradrenaline and cortisol might also play a part.” All of which means that overwrought office workers who rely on selfmedication and late-night Deliveroo are at greater risk of unhealthy fat storage, regardless of their BMI.
YOUR MOVE? Running it off might not be the quickest solution. In an International Journal of Cardiology study, subjects on a strength-training plan actually lost more visceral fat than those following an endurance-based regimen. That a lunchtime in the weights room will also help you burn through some of that excess adrenaline is a further sweetener.
NUTRITION
Q&A The Science of Fat
PROP AVOCADO BY JAINA MINTON; ADDITIONAL PHOTOGRAPHY: PETER CROWTHER, JOHANNA PARKIN, GETTY IMAGES; IMAGE MANIPULATION: COLIN BEAGLEY AND PHIL LUPTON AT PRE-MEDIA
By Steve Grant, nutritionist
Q: Is the fat I eat the same stuff as the fat on my body? A: In a sense, yes it is. The fats we eat come in the form of triglycerides: three fatty acids bound to a glycerol molecule. Without going too heavy on the biology, we break them down into their component parts, then either use them up or reassemble and store them. So, what about the rest of my meal? Glucose (carbs) and amino
acids (proteins) can be converted into fat molecules, too – that’s if we don’t use them for energy. Where does the fat actually go when I lose it? The reverse occurs. When your body requires more energy than you’re putting in, it breaks the molecules in your fat cells back down. Ultimately, they’re converted into carbon dioxide and water. Most of the fat you lose, then, is actually exhaled.
TRUE FITNESS IS MORE COMPLEX THAN HOW MUCH WEIGHT YOU HOLD.
Yes,, It is Possible to Be Both Fat and Fit To counsel against judging others on the way they look might seem pretty hackneyed – but it’s a solid scientific principle. An analysis of 27 studies published in the journal Obesity Reviewss found that anywhere between 6 -75 per cent of overweight people have normal blood pressure, cholesterol levels and insulin balance. They’re healthy, in other words. Or, as Collins puts it: “The relationship between BMI and metabolic health is not linear, and a person with obesity can make major improvements without visibly losing weight.”
We all know the opposite to be true: not every man with a Mo Farah physique is capable of running for the bus without wheezing. Similarly, not every man who is overweight is a heart-attack statistic in waiting. Multiple factors – unrelated to the holes in your belt – have been proven to correlate with better metabolic health, from eating more dairy to maintaining regular sleep times. One clear measure of your health is your “metabolic flexibility” – which has nothing to do with the ease with which you can execute a downward dog. “This is your body’s ability to cope with the stress of being fed on too little or too much food,” says Collins – its ability to stay healthy, whatever you throw at it.
YOUR MOVE? Build up your metabolic flexibility with intermittent fasting. Try eating your last meal by 4pm a few times a week. Your body will become more adept at burning its own fat, developing a resilience that will allow you to function at full power, regardless of the visibility of your abs. There’s always time for that later.
18%
The proportion of lean people estimated to be metabolically unhealthy in a German study, raising their mortality risk above that of healthy people considered to be obese
04 Obese People Aren’t Simply Lacking in Willpower Glib motivational mantras are not in short supply on social media. The idea that we can achieve whatever we want through force of will is a modern mainstay. But to assume that people with obesity could lose weight if only they spent more time channelling a “Don’t wish for it, work for it!” attitude is, well . . . lazy. In reality, our behaviours are governed by two complex, competing systems. The part that inhibits our impulses is known as the “executive function”, explains neuroscientist Dr Sandra Aamodt. “It’s basically the brain’s managerial system. However, engaging it requires active effort, and it tires easily.” In contrast, the part of your brain that acts habitually and injudiciously runs on automatic. Once our default settings are established, they’re hard to overcome. Add to this the fact that our metabolic rates crash in response to kilojoule restriction, while our appetite increases, and it’s clear our brains are wired to “fight against weight loss”.
YOUR MOVE? Aamodt’s advice is to adopt a processbased, not outcome-centric, mindset. Plan to batch-cook a meal every Sunday, or walk for 20 minutes before work each day. Don’t think about shedding kilos. Think about gaining habits. “Building new habits only requires effort in the early stages,” she says. “After that, they become automatic.” September 2019 69
CONSUMED SMARTLY, SATURATED FATS CAN BE A USEFUL FRIEND.
Q&A The Politics of Fat By Scottee, artist and writer of theatre show Fat Blokes
05 In the Right Dose, Saturated Fats Can Be Good For You Dividing the fats we eat into “good” (oily fish!) and “bad” (burgers!) might feel very neat. But, like many neatand-tidy concepts, it’s actually not that accurate. “Labelling sat fats as ‘bad’ is too broad,” says nutritionist Steve Grant. For a start, few of the things we eat are that binary. “Most foods contain a mixture of saturated and unsaturated fatty acids. The ratios will vary, but it’s never all one way or the other. Beef, for example, tends to be about 40 per cent monounsaturated fat, 5 per cent polyunsaturated and 55 per cent saturated fat.” What’s more, all types of 70
menshealth.com.au
fat have a crucial role to play in cell formation, brain health and building hormones, among other things. Even the sort found in your rib-eye. The idea that sat fats are solely responsible for heart disease dates back to the 1950s – a period, need we add, during which Camel cigarettes were “the doctors’ choice”. Today, we know a bit more than that: “There are actually many factors that contribute to heart disease, and saturated fat is more of an issue in combination with caloric excess and a diet high in refined carbs.”
YOUR MOVE? A moderate intake of saturated fat is unlikely to clog your arteries if they aren’t already inflamed by a diet high in sugar and processed foods. So long as you’re scoring the majority of your fats from natural sources – and ensuring an adequate intake of omega-3 fats – you needn’t sweat the occasional steak.
Q: Should we avoid using the word “fat” altogether? A: The word fat is one that can simply be used to describe a body, like tall or short. But it can also be used to create a public enemy: people can be vilified for their fatness. So, when we hear the word, we have to think about the intention behind it. You mean it’s not always offensive, then? I actually have a problem when people try to soften it, describing me as “larger than life” or “jolly”. These are just coded words for fat. And by trying to soften it, it reinforces the idea that fatness is something we shouldn’t talk about. I hear the phrase “fat-shaming” used a lot. It can be as simple as no one wanting to sit next to you on the train. It’s too often seen as socially acceptable to mock people about the shape of their bodies. Most of the fat people I know don’t like to eat in public, because regardless of whether it’s a salad or a burger, people have opinions about it. But, being overweight isn’t good for your health, right? You don’t see the same thing [mocking, avoidance] with groups of people smoking or drinking, so I don’t really buy into the idea that it’s about the betterment of health. There’s a thing called “obesity blindness”. You might go to the doctor with eczema, and the first thing that comes up is your weight. My cholesterol is fine, I’m not pre-diabetic, my lungs are healthy, I exercise the amount I should do . . . I’m not saying doctors shouldn’t be advising people on these issues, but it needs to be viewed more strategically.
NUTRITION
2100 The number of kilojoules by which study participants’ metabolisms dropped after extreme weight loss, according to the journal Obesity
07 Stigmatising Obesity Only Makes the Problem Worse
06 Even “Healthy” Fats Can Be, Well, Fattening McDonald’s doesn’t have a monopoly on kilojoules. When it comes to the “intake vs output” equation, your body barely differentiates between those sourced from the organic retailer’s salad counter and those ordered off a touchscreen menu at 2am. The “health halo” effect causes labels such as “organic”, “natural” and “vegan” to alter our perception of what we’re eating. Avocados, almond butter, olive oil, dark chocolate – all of these are undoubtedly nutritious. But that doesn’t
mean portion control needn’t be executed. “Fats provide 38kJ per gram, compared to just 17kJ for carbs or proteins,” explains Grant. “That’s not to say you want to eat a low-fat diet. But excess kilojoules – even from nutritious sources – will put you at risk of weight gain.”
YOUR MOVE? Know your numbers. Half an avocado or a tablespoon of nut butter each pack about 460kJ, which is enough to give you your healthy fat fix without filling you out. And if, occasionally, you would rather swap it for a 30g slice of blue cheese, that’s fine, too.
This is not a position based on emotion, but on data. Yes, providing people with the tools and encouragement they need to take agency of their wellbeing is, of course, a very good thing (and it’s what we’re here for). But making others feel bad about their current situation provides little in the way of “fitspiration”. “There is robust research demonstrating that weight bias and stigma lead to poor health outcomes,” says Dr Fatima Cody Stanford, an obesity medicine physician at Harvard Medical School. “It leads to maladaptive eating behaviours, and people are less likely to pursue physical activity in public if they fear being judged.” In a UK study of 2944 adults, those who experienced discrimination gained more weight than those who did not.
YOUR MOVE? What does fuel change? Well, focusing on developing intrinsic motivators is effective – that’s taking actions because we enjoy them, as opposed to extrinsic motivators, such as seeking approval or fearing negative outcomes. A flexible plan you can stick to beats a fast-acting plan that you can’t. Let’s all get stuck in. September 2019
71
Is it really possible for an ordinary guy to turn himself into a beast? On the other side of 50, this writer went in pursuit of the ‘impossible’ body – then had it judged under the burning spotlight of competition BY
NIGEL BARTLETT
ILLUSTRATION BY
PHIL CONSTANTINESCO / ILLUSTRATIONROOM.COM.AU
I TRY TO DEAL WITH my advancing years with an attitude of amused resignation. At 53, there’s little I can do about my craggy face, which bears all the signs of a life welllived. And I have to laugh one day when a twentysomething colleague asks, “What colour was your hair before?” “Before what?” I reply, watching him redden and shift in his seat as he realises he may have hit a raw nerve. “Before I went grey? Or before I went bald?” I’ve been a gym-goer for years, but even so, everything’s slowly heading south. I feel a bit paunchy, a bit man-booby. Is it downhill all the way from here? Not yet, I decide. Not if I can help it. I need a new challenge.
72
menshealth.com.au
Many guys in the throes of a mid-life crisis take up running or cycling. But weightlifting’s always been my first love. Why not take it to a new level? It’s mid-2018. I give myself one mofo of a goal: in a year’s time I will strip down, step out on stage and show the world what I’m made of. Oh, and I’ll try not to make myself a laughing stock in the process. “You’ll need a trainer,” my partner says when I announce my decision. I’m wary, though. I’ve had a couple of trainers who didn’t take into account my needs as an older guy. Then there was the one who tried to coax me into using “chemical enhancement”.
MUSCLE
September 2019
73
MIRROR, MIRROR ON THE WALL: WHO IS THE BUFFEST OF THEM ALL?
74
menshealth.com.au
MUSCLE
“I won’t actually be looking to build more muscle. Rathe the goal will be to lose fat” “Fair enough, your choice,” he said when I declined his offer of anabolic steroids. I know I have a Herculean task ahead of me, though, and I’m wondering how I’ll do it. Seeking Instagram inspiration, I’m bombarded with images of guys whose physiques clearly owe as much to what they inject into their butts as the hours they spend in the weights room. I’ve read all about the effects steroids can have on your mental and physical health, and a user I knew died from a heart attack in his 40s. Yes, I want to build a killer body. But I don’t want to kill myself in the process. I start listening to a podcast by the US-based 3D Muscle Journey team. They follow an evidence-based approach to natural bodybuilding that focuses on mindset as much as nutrition and training. And when I hear them referring to their clients as “athletes”, I’m sold. I haven’t thought of myself as an athlete since I won the 1500 metres in high school. I send off an application to join their program. They pair me up with a coach who turns out to be ideal – the founder of 3DMJ himself. At 48, Jeff Alberts has been competing in bodybuilding for 26 years. Known as “The Godfather”, he’s held two pro cards, claimed 16 class titles and in 2014 won the prestigious IFPA Pro International. With a record like that, I’m sure there’s no way Jeff’s as easygoing as he sounds on the podcast. I’m anticipating three-hour weights sessions and being constantly harangued to “make friends with pain”. Instead, Jeff is relaxed and affable when he lays out our game plan via Skype. Each week I’ll need to send him a 10-15-minute video check-in from my home in Sydney, and he’ll reply by video from his home in California a day later. He’ll set up a shared Google spreadsheet into which I’ll need to enter every detail of my bodybuilding life: my weight each morning, my daily workouts, every gram of protein, carbs and fat I consume, the steps I’ve walked. There’ll be columns for my hunger levels, tiredness levels and recovery levels. The first thing Jeff does is to reduce my workouts. He wants me to train less, not more. This comes as a shock. I’ve fired up of late and have been exercising up to six times a week, combining weight-lifting with cardio sessions. Jeff drops my training days to four.
He explains I’ll need more rest days to allow my body to recover because, well, I’m getting on a bit and the risk of injury is high. He adds that I won’t actually be looking to build more muscle. Rather, the goal will be to lose body fat, because bodybuilders need to be ultra-lean. But there’ll be no cardio in my program. My head spins. No cardio? “You’ll need to lose body fat slowly and steadily, and you’ll need to hold on to as much muscle as possible,” Jeff explains. “That becomes harder as you get older, and with all the walking you do, your daily activity levels are enough.” It takes me a minute to recalibrate my thinking, but I can see the pluses. But how much weight, exactly, will I have to lose? I’m 175cm tall and have dropped a couple of kilos in the past few weeks and now weigh 78kg. Jeff reckons my contest weight should be 68kg. Sixty-eight! I haven’t been that light since I was 22. I’ll look like an emaciated whippet. “Let’s see how we go,” Jeff says. He’s smiling. Maybe he’s trying to put me at ease. Or maybe it’s the first sign of a latent sadistic streak. I’ll need to keep an eye out for that.
EASY DOES IT Jeff gives me a traditional upper body/ lower body split and tells me I’ll no longer be training to failure. Again, what?! No more grunting and straining to push out those last two reps on every set? Nope. Jeff favours the “reps-in-reserve” method – he wants me to stop when I still have a couple more in me. “If you’re doing eight to ten reps, leaving one to three reps in reserve is sufficient to activate both fast- and slow-twitch muscle fibres,” he says. “Don’t feel you’re not working hard enough if you’re not working to failure.” I feel like my world has tilted on its axis. A few weeks in, though, I’m loving this new way of doing things. I leave each training session feeling I’ve had a solid workout, but not so toasted I can barely walk for three days. The changes to my diet are tougher. I’ve long considered myself a healthy eater, but my portion sizes had gotten out of whack. Jeff leaves me to choose what to eat, but I have to hit the daily macros he sets me. These start out at 200 grams of protein, and I can vary the fats and carbs so long as I end up at 9790 kilojoules a day. I figure I’ll have no September 2019
75
JUDGMENT DAY: BARTLETT UNVEILS HIS BODY OF WORK.
“‘Wo ’ he says staring at my torso. ‘When did you get so ripped?’”
YOUR OTHER HALF MIGHT HATE YOU Being on a strict diet is no easy ride, especially for your partner, who’ll have to put up with your OCD behaviours and hunger-induced testiness. “Practise patience when you’re about to lose it over something insignificant,” advises muscle coach Jeff Alberts. OTHERS MIGHT HATE YOU TOO Many people view bodybuilding with suspicion or even hostility. I posted on Facebook only occasionally, but even so, someone I’d known for years reacted with a vomit emoji, another told me I looked grotesque and another commented, “I feel very conflicted about this.” My advice: set up a separate Instagram account so only those who want to follow your progress see your pics. YOUR HEALTH MIGHT SUFFER “There’s a fine line between healthy and 76
menshealth.com.au
unhealthy in bodybuilding,” says Sydney-based fitness coach Luke Tulloch, who has a background in neuroscience. “Your body actively resists weight loss, so your metabolic rate slows down, your mental acuity is dulled and fatigue is a constant battle. Reproductive health and immune function can also suffer.” Fortunately, the pointy end of contest prep doesn’t last for long. Adds Tulloch: “Resistance training has both physical and mental benefits, and the camaraderie of the sport is what keeps many coming back for more.” SHREDDED ISN’T SUSTAINABLE It’s a massive ego boost to watch those abs and muscles pop in your super-lean state, but Alberts says it’s vital to up the kilojoules and get back to a normal weight pretty quickly after competing. “We need you sleeping and functioning well as soon as possible,” he tells me.
I’m not a drinker these days, which is just as well – I’d have to say no to nights out at the pub. And Jeff advises me to keep restaurant meals to a minimum. “The chef doesn’t care that you’re training for a bodybuilding contest – he’ll throw in as much oil or butter as he wants,” he explains.
OMG! I’M JACKED Slowly but surely, the body fat melts away. Two months out from my first contest, I’m lighter than I’d ever imagined possible: I’m now 70kg. In my clothes, I look far skinnier than I want – one friend tells me I look gaunt – but beneath my shirt those muscles are poppin’. My body’s taken on the look of a topographic map, with shadows and contours in places that had previously appeared flat and featureless. My shoulders are more bulbous, and parallel grooves appear on my triceps, like furrows in recently ploughed fields. These are the striations I’ve heard about but have never seen in the mirror. “Jesus! Those abs,” I think as I peel off my top after a training session. I twist and turn in front of the mirror, marvelling at my stomach as if it’s a previously undiscovered insect I’ve just trapped in a jar. A fellow gym-goer walks in on me loving myself sick. “Sorry,” I mumble, embarrassed at being sprung. He stops in his tracks. “Wow,” he says, staring at my torso. “When did you get so ripped?” The most astounding development is when veins spring up all over my body. I know this vascularity is a sign my body fat is dropping to the desired levels. Even so, I hadn’t expected to see such a profusion of bulging veins on my pasty, middle-aged skin. They run across my shoulders and along the length of my arms. They span my chest and thread their way down my stomach. I realise it won’t be long before I’m ready to get up on stage. That day can’t come soon enough. I’m constantly hungry, which is cruelling my sleep. I often wake at 4.30 and find it impossible to nod off again. So I use the extra time to practise posing, sending videos of myself to Jeff. He sets up a series of 5.30am posing sessions in which – watching me via Skype – he tweaks the angle of an arm or the tilt of my hips. I can see why he focuses on the tiniest detail. Turning my leg by just a few
NATURAL BODYBUILDING AUSTRALIA MEDIA
The Downside of Shaping Up
problems paring back my consumption. How wrong I am. My video check-ins soon take on a sheepish tone. “So, I did pretty well for four days last week, but I stuffed up on the other three days,” I say. “Sorry, Jeff, I feel I’m letting you down.” He allows me a little leeway but it’s not long before he changes tack, leaving me no wriggle room. “Nigel, your goal is to compete,” he tells me. “You’re paying me to help you reach that goal. You need to knuckle down.” He tightens up my daily macros, telling me to stick to 80g of fats and 200g of carbs. It’s not exactly an order, and Jeff’s certainly no drill sergeant. He tells me he sees me as a human, not a robot, and he reassures me I shouldn’t worry about letting him down. In that case, I realise, there’s one inescapable conclusion: the only person I’m letting down is myself. I realise I absolutely want to give this my best shot. More importantly, I don’t want to be that skinny-fat guy on stage who looks like he started his contest prep last week. I start calculating my macros with laserlike precision, recording them in a phone app before each meal, tweaking and adjusting every item to get the kilojoules spot on. Just as I’m getting on track, Jeff drops my daily intake to 8950kJ, trimming back the carbs and fats. A few weeks later he slashes it to 8120kJ, while leaving my protein intake at 200g. At times he allows me refeed weekends, but even these require precise calculations: I can have 1200 kilojoules more on Saturdays and Sundays, but my fats can’t go above 60g. No bingeing on chocolate or chips just yet. Now it’s me who becomes the drill sergeant, setting myself a highly regimented food plan: I have the same breakfast each day, the same number of coffees or teas, the same protein-based snacks. I narrow down my lunchtime food options near my workplace and stick to them rigidly: noodle soup with chicken, chilli and vegetables; salad with grilled chicken or salmon; grilled steak and vegies; a wrap with grilled lamb and salad. At home my partner leaves all the cooking to me, fed up with me barking, “How much oil are you using?” or obsessively weighing each potato. I think I’m avoiding arguments by taking over the kitchen, cooking tasty dinners from a healthy-eating app I’ve found. In reality, my partner’s just counting the weeks until our lives can return to normality.
MUSCLE
millimetres radically changes the way my muscles look. The day finally rolls around that I’ve been dreading: my posing trunks arrive in the post. I shut myself in the bedroom and slip them on. They’re bright blue and extremely shiny. I feel like an extra in a girl-band video. You won’t catch me strolling along Bondi Beach in them, but I can see they serve a purpose, allowing the judges to see every muscle and separation in my thighs and hamstrings. And wearing them makes me feel different. I realise this is what it must be like for an actor to get into costume before assuming his role: when I put those trunks on, I become a different person. I become a muscleman. The final weeks pass by in a blur of training, counting kilojoules, posing and watching the scales drop until I reach 68kg. “Man, you are totally shredded,” says Jeff repeatedly. Even he sounds in awe of what I look like.
ALMIGHTY SPRAY: FAKE-TANNING IS A COMPETITION MUST.
SHOW TIME Finally, the big day arrives. I’ve been sprayed with three layers of a deep mahogany hue that looks nothing close to natural. I’m sporting my bright blue posing trunks and I’m pumping up backstage at a huge entertainment venue in Bankstown in southwest Sydney. All around me are guys in a similar state of over-tanned near-nakedness. Most of them are in their 20s and 30s, with sharp haircuts and taut skin. Yesterday, as I stood wearing nothing but a sock over my junk and the lovely Sabrina waved her spray gun back and forth across my chest and abdomen, I found myself wondering, “What the fuck are you playing at, Nigel? You’re a journalist. A published author. A 54-year-old man who should be spending the weekend in his backyard cooking up a barbecue”. I’m now waiting in the wings with my fellow competitors, friendly guys I’ve been chatting to backstage. I’ve not come across any of the puffed-up pride I’d expected to find in a sport whose image is that of swollen men with swollen egos. In a few moments I’ll walk onto that stage and stand in brutal lighting in front of hundreds of strangers and a panel of hawk-eyed judges. We turn to each other and shake hands – four post-50-year-olds who’ve toiled long and hard and are about to show themselves off to the world. I hear my name called. I fix a grin to my face, stride out and wave to the crowd and the judges from Natural Bodybuilding Australia. I have no idea how I compare to
the others but as I go through each pose, I spot the judges pointing from me to another contender. Finally, the MC announces they’ve chosen a winner. His voice booms out from the microphone as he reads out our names in reverse order. I wait to hear my name but it doesn’t come, not even when he gets to second place. Finally, I hear it. “And in first place, Nigel Bartlett.” The crowd erupts with applause and cheers. I stoop as a woman no more than half my age places a gold medal around my neck. Jeff once told me to enjoy each step of the process and not to worry about what might happen on the day. He was right. Winning is mind-blowing – and the sweetest cake-icing I’ve ever tasted. But more importantly, I’m proud of what I’ve done to get here and where I’ve ended up. I’m 54 and in the best shape of my life.
Bartlett’s Body Blast
Bodybuilding coach Jeff Alberts prescribed an upper-body program to be done over two non-consecutive days per week. The key points: leave 1-3 reps in the tank on every set; rest as needed between sets; use perfect form WORKOUT ONE Bench press: 3 sets of 8-10 reps Seated row: 3 x 8-10 Incline dumbbell press: 3 x 8-10 Lat pulldown: 3 x 8-10 Lateral raise: 3 x 12-15 Triceps pushdown: 3 x 8-10 EzyBar curl: 3 x 8-10 WORKOUT TWO Overhead shoulder press: 3 sets of 8-10 reps T-bar row: 3 x 8-10 Incline bench press: 3 x 8-10 Single-arm dumbbell row: 3 x 8-10 Flat chest fly: 3 x 12-15 Overhead cable triceps extension: 3 x 8-10 Alternating hammer curl: 3 x 8-10 September 2019
77
G N I N T H LIG S E K STRI E C I TW Since appearing on our cover just six short months ago, Chris Hemsworth hasn’t exactly been idle. He’s released his own health and fitness app, starred in the biggest movie of all time and rebooted another beloved ’90s franchise. So, what’s a man to do when he’s secured his position as one of the most recognisable and influential people on the planet? MH editor Scott Henderson sat down with the Aussie megastar to find out Photography By
Steven Chee
IN LATE 2018, on a hill high above Byron Bay, a barefooted and sweaty Chris Hemsworth sat down to a plate of chicken with the Men’s Health crew. We’d just wrapped our March cover shoot, but Hemsworth was not done, joking around with the team and personally thanking everyone involved, agreeing to every selfie request without a hint of hesitation. “What’s he like in real life?” It’s a question I’ve been asked more often than, “How are you?” “As nice as you imagine, times 10,” is my response. Fast-forward to the present day and I find myself lunching with Hemsworth again. He’s as amicable as ever, although his world has undeniably changed. This time around we’re joined by 40 journalists from around the world as we celebrate the launch of the TAG 78
menshealth.com.au
Autavia watch range in a waterfront Sydney restaurant. There are no bare feet and it’s a world away from the calm of our Byron Bay photoshoot. Luckily, I’m able to peel away with Australia’s favourite export for a brief 10-minute check-in – a rather tight timeframe given how much Hemsworth has achieved in the six months since we last met. In the days immediately following the release of his Men’s Health cover back in March, (a cover that was picked up around the world), Hemsworth and wife Elsa Pataky changed the digital health and wellness landscape with the release of their holistic lifestyle app Centr. Drawing on the expertise of Hemsworth’s crack team of health and wellness experts, the app alone would represent a banner year for most ordinary men. But Chris Hemsworth, as we’ve long
TACTICS
September 2019
79
known, is no ordinary man. Enter Avengers: Endgame, a movie that looks set to define a generation and is well on track to surpass Avatar as the biggest of all time. Reprising his signature role of Thor, this time around the God of Thunder’s storyline carries a little more ‘weight’ than previous outings [honestly, if you’ve avoided spoilers up to this point, you are the true hero]. Hemsworth’s big-screen dominance was subsequently cemented with the release of Men In Black: International, a reboot of the Will Smith-led ’90s saga. With highly anticipated Netflix movie Dhaka, lucrative corporate partnerships with TAG and Hugo Boss and a comedy pairing with Tiffany Haddish all still to come in 2019, it’s perhaps no wonder the actor has decided to take a well-earned break from Hollywood. Because, as Hemsworth explains, taking a step back is often the most important one in moving forward.
MH How would you sum up the last six months? CH: Kind of nutty. I mean the last few years, I just keep looking back to what my dream scenario would’ve been in the future and this is it. I feel so thankful. MH: Surely this has surpassed even what you dreamt? CH: Yeah, you’re right and after The Avengers press tour I had a real moment of like, “Oh, what now? I’m unemployed, what next?” And then I thought, “No, this is the problem. If you keep looking ahead and not enjoying right now, then you’re just going to miss it”. So, I’m just at home now, taking the next six months off and spending time with the kids and the wife. I’m just going to make school lunches and do school drop-offs and pick-ups. MH: Does the success you’ve enjoyed create pressure when it comes to choosing future projects? CH: It does, yeah. I feel like when you’ve got nothing to lose that you’re a bit bolder in your choices. I definitely feel like when things are just lining up so well, it’s like, “Whoa, whoa, whoa, what is the misstep here? Or what if I do this and that?” As I said before, I’m getting out of that head space now and just trying to enjoy every moment and appreciate it. And trying to look for things that are new and challenging without looking at the outcome necessarily. Just looking at, “Am I going to enjoy this process? Does this director look like he’s fun to work with? Is the script something that interests me and is different and challenging?” 80
menshealth.com.au
TACTICS
ck a b g in k o lo p e e k I , s r a e “The last few y ould w io r a n e c s m a e r d y m t to wha it” is is h t d n a e r u t fu e h t have been in MH: When we caught up late last year you were remodeling your home. Is that finished yet? CH: In November – then you can come over for that beer. I said to my wife, I’m taking time off right when the house isn’t built. I might have to extend it to 12 months just to be there. MH I imagine you’ll fit in some surfing – by the way, how was surfing in a suit [Hemsworth recently took to the waves in a Hugo Boss suit]? CH: I felt like I was going to drown a few times. I wouldn’t recommend it. I had my mate with a jet-ski whip me into some waves, then I paddled a few, but it was challenging. Definitely not suitable attire for surfing. MH You seem to attract these wild adventures, which are reflected in your movies and in brand partnerships like TAG Heuer. When you’re making those decisions to partner with brands, what are the values you look for? CH: Initially it’s about the people that I’m going to be working with. I felt from the very first day with TAG that there was such a wonderful, collaborative enthusiasm within the company. I went to the factory in Switzerland where the watches are made and saw the whole process from step one through to the finished product. There’s a great sense of pride. And as you say, there’s an adventurous quality to the brand, very sporty, outdoorsy. Yes, you can dress them up and so on, but it’s a great lifestyle product. And I’ve been able to travel with the brand. I went to the Indianapolis 500, I went to the Monaco Grand Prix, Hong Kong. Later in the year I’m going to Singapore for a grand prix. That’s been one of the best things, just being able to travel and that sense of adventure. MH You’ve also created your own brand this year in the form of your app Centr. Where do you want to take that venture? CH: Just continue to grow it. It’s wonderful getting feedback from people who use it who say how much it’s changed their lives and transformed their body or their mental health and wellbeing. That was always the goal. To extend the interactions I’ve been fortunate to have and people I’ve been able to work with, to a larger portion of the world.
MH What have been the most popular aspects of the app? Has it been the training, the nutrition, mindset coaching? CH: I think initially the training’s a big one, but what people have really responded to is the food plan and nutrition. We have a number of different chefs there and all the meals line up with whatever you’re trying to achieve with your body, while being tasty and unique. MH They’re definitely easy to follow. And with fat Thor now out there . . . I guess he can go on Centr now and get his rig back . . . CH:That’s right, that’s my before and after pics. MH Given you’re taking six months off, would you consider getting behind the camera? CH: Yeah, something I think I’m going to do in January is a comedy with Tiffany Haddish. I was thinking about directing – my production company bought the script and have been building it for a good year now. It’s hilarious. One of the best scripts I’ve read. It’s an Australian male strip group, with these undercover cops. It’s an adventure/comedy/ action film. MH Is comedy a space you want to focus on? CH: I’m open to anything at the moment, you know? I’ve done a lot lately and so I’m looking forward to also doing a drama somewhere and some simpler things. Comedy is fantastic, there’s so much improvisation, a sense of the unknown and a nervous energy that crackles through the whole production, which is different to doing something a bit more predictable. But I’d love to do a drama as well. MH How much of what we see on screen is spur-of-the-moment Hemsworth? CH: It depends which movie it is. I mean with The Avengers and Thor: Ragnarok in particular, they were hugely improvised. We had a wonderful script, which we’d shoot and then also just go off the map and do our thing. It’s quite an unusual thing to get comfortable doing, you know? You’ve got to have a fair amount of trust in your co-star, director, the editor, because you kind of hand them a bunch of stuff, 90 per cent of which is usually rubbish. You don’t want it out there in the world. MH Do you find that doing comedy helps you separate work and family life? CH: Definitely. I said that to my wife one time. I’d come home and I was just in such a great mood, and I said, “God, this has got to be healthy for you, spending your day laughing and having fun and trying to find the funny things in every situation”. There’s a different kind of fulfillment in doing a drama and digging deeper into things, which is just as satisfying, but different. You do come home sometimes a little heavier and you just have to shake that off. September 2019
81
M H D A D
PAIDPARENTALLEAVE... Fathering a child is one of the most important things you will ever do. Sadly, that’s not reflected in current paid parental leave entitlements. Find out why, for the men pictured below and millions around the country, it’s time for a change
82
Gyton Grantley
Tom Williams
Sam Wood
with daughter Sohi (3 months)
with daughters Storm (5) & Sloane (3)
with daughter Willow (21 months)
menshealth.com.au
IT’S A(DAD)JOKE! BY GEORGINA DENT & LUKE BENEDICTUS
PHOTOGRAPHY BY HAROLD DAVID
GROOMING BY DESIREE WISE & ASHLEIGH CARPENTER STYLING BY CHLOE BUTTENSHAW & JADE LEUNG
Nathan Ross
Michael “Wippa” Wipfli
Steve “Commando” Willis
with daughter Willow (2)
with son Jack (3)
with son Axel (3)
September 2019 83
lementine and Tom were thrilled to be expecting their first child. Both worked at large corporate law firms with generous paid parental leave (PPL) policies, so the Melbourne-based couple mapped out how they would manage the adjustment to a family of three. Clementine would take six months off, Tom would take three and once their baby was nine months old they would each work four days a week and arrange childcare. Clementine’s bosses were delighted when she told them she was pregnant and approved her request for six months’ parental leave on the spot. Yet when Tom told his male boss he wanted to take three months paid parental leave, he was told, “We have that policy but no dads have actually used it. It wouldn’t be good for your career to take that much time off”. Tom was shocked. “The policy existed but the expectation was clearly that Clem – or mums in general – would take time off,” he says. For the vast majority of Australian families, the male breadwinner paradigm remains dominant, even in 2019. “The use of parental leave by fathers and male partners in Australia is very low by global standards,” says Emma Walsh, CEO of Parents-atWork. “Not only was Australia one of the last countries to introduce a policy but we offer one of the least generous schemes among OCED nations.” In the UK, parents receive 39 weeks of full-time pay from the government; in Canada it’s 35 weeks. In Australia, “primary” carers are entitled to 18 weeks’ pay based on the minimum wage while “secondary” carers are
What Makes a Great Dad? We asked Twitter. Here’s what you told us . . .
84
menshealth.com.au
“Fostering confidence and strength while simultaneously encouraging humility and grace.” – @J_MarksTheSpot
entitled to two weeks of ‘Dad and partner pay’, also based on the minimum wage. Only one in 20 dads take “primary” parental leave, according to the Australian Bureau of Statistics, while a Human Rights Commission study revealed that 85 per cent of Australian fathers and partners took less than four weeks’ leave upon the arrival of a baby. The Workplace Gender Equality Agency measures organisations with 100 employees or more and in 2016-17 men represented just 4.7 per cent of all employees who took primary carer’s leave. Walsh says dividing the caring roles of parents into “primary” and “secondary” is emblematic of an outdated approach that entrenches the antiquated ‘breadwinner/homemaker’ gender divide. “Fathers are almost always labelled as the ‘secondary carers’, and most employers provide limited parental leave for secondary carers, if any at all.” Because the government-funded Dad and Partner Pay is limited to two weeks, Walsh says fathers often have to rely on their employers to pay for any additional time off. Even when Australian dads do have access to paid primary carer’s leave, the uptake is low. “It’s where the cultural and social stigmas surrounding it – ‘It’s a woman’s job to care for the kids’ – come in,” Walsh says. Most dads’ working lives remain unchanged after having a baby, according to research released in May by the Australian Institute of Family Studies. It confirmed that mothers’
“I think it all comes down to balance. We balance our time between providing for our family financially & providing for them emotionally, our discipline with our compassion, our commitment to our partners & ourselves with our commitment to the kids. A balanced dad is a great dad.” – @Mr_Wimberly
employment alters dramatically after having a child and for years to come, but not dads’. Men want to be more involved in the lives of their children. In 2014, three in four dads told the Human Rights Commission they would have liked to take additional leave. Money was the reason over half of those didn’t take as much leave as they wanted. This reflects global research that indicates paid leave for fathers is critical to redistributing care between men and women. Sweden is a case in point, where men now take 25 per cent of all paid parental leave. Australia does not have a nationally legislated approach to encourage “shared care” – nor is PPL reform on the agenda – but Walsh is hopeful of change. “Parental leave equality is now firmly on many employers’ radars and this could mean we’re about to see a significant leap forward in parental leave policy reform.” In the past year alone Baker McKenzie, QBE, Deloitte, Spotify, Medibank and L’Oreal have each announced significant changes to their PPL policies aimed at making leave more accessible, generous and inclusive for parents, not just mums. A year after becoming a dad for the first time, Tom was promoted to partner at his law firm. When their second child was on the way, he used his seniority to insist on taking extended leave. “It’s far from perfect,” he says. “But I hope because of my example, other men – and women – in the firm know it’s acceptable for dads to take parental leave too.”
“Time. If you spend quality time with your kids, it’s the best gift you could give. When you give time to your kids, everything else seems to fall in place.” – @tonelantern
*Names have been changed
“Realising that your children will never grow up the way you want them to. But you got their backs no matter what.” – @efmendo
M H D A D
Sam Wood Personal trainer
Father of Eve (stepdaughter, 13), Willow (21 months) with another daughter imminent
“You and your partner really need each other at that time. There’s nowhere else that you’d want to be”
One of my closest mates is a very successful architect. He recently took six months of paternity leave that was fully supported by his workplace. By his own admission, it was the best six months of his life – he said it was brilliant for his relationship with his kids, but also with his wife. He said there was nothing but upside. That really resonated with me. I’ve got a new baby coming very soon, so this time around I’m going to try and take off as much time as I can. I’m very fortunate that my life is kind of my job and my job is my life. I’m sort of always on with my 28 program, but I don’t necessarily need to be in an office nine-to-five. I probably appreciated that more than ever during those early stages after Willow was born. And I absolutely want to embrace that again. I spent as much time as I could at home for two or three weeks until we were properly settled after Willow’s birth. The big difference with the next one coming along is that the biggest way for me to help my wife, Snezana, is by taking care of Willow, because she’s not even two yet and is obviously pretty full-on. I really would encourage any dad to take some time off. You and your partner really need each other at that time – there’s nowhere else that you’d want to be.
September 2019 85
Michael “Wippa” Wipfli Radio presenter
Father of Ted (4) and Jack (3)
THE BEST DAD GEAR We tested piles of new gadgets. Here’s the stuff that’ll actually improve your parenting FOR LUGGING:
Mission Critical S.02 Carrier Fun workout: strap your kid into this – front-facing, chest-facing or on your back – and do things. The kid’s secure, zip pockets hold snacks, you’re active. $179; missioncritical.cc FOR FILMING:
GoPro Hero7 Does your phone have 8x slow motion and noise reduction? Is it smaller than your wallet? This is. $599.95; gopro.com FOR INTERACTING:
Y Yoga Dice This ThinkFun T game dares g tthe family to pull off 36 p yoga poses, y made more challenging by a dice roll that determines how long you hold them. $18; toyuniverse.com.au FOR SANIT Y SAVING:
Tile Mate Hook the Triscuitsized doohickey onto your keys, gym bag or whatever else you tend to lose. Hit the Tile app and the doohickey rings. $29.95; harveynorman.com.au FOR OR NOT SL SLEEPING:
Jura Z8 You could scoff at the price or you could see this as the happiness-delivery system it is. It grinds beans. It brews crema-rich espressos. It autopours frothy lattes. It rules. $3999; harveynorman.com.au 86
menshealth.com.au
When you’ve just had a kid, you’re living in a haze a lot of the time. It’s so exhausting and such a sensitive time. Post-natal depression can slip in very easily when people are so tired. My wife Lisa had it with Jack and, for me as a husband, the signs were probably there. I learned that establishing a routine is so important. With Jack we probably tried to do a little bit too much at the same time. We did a bit of holidaying, which broke the routine, and then Jack wasn’t
sleeping and suddenly you’ve got people coming over for dinner and the baby monitors aren’t connecting . . . it became crazy. I’ve seen a lot of mums get this mindset, this belief, where they think they should be able to do everything themselves and then, if they’re not getting it all right, then they’re failing. So they hold back on seeking advice or getting the right help. Luckily, we came to terms with that very quickly and thought, “Well, why wouldn’t we get somebody that knows a hell of a
lot more than we know to help out in this situation?” That saying that it takes a village to raise a kid is 100 per cent true. I probably took off a week after the boys were born. But I’m very lucky in this job that the on-air role was three hours a day and then I could get home by 9.30am and help out for the rest of the day, so Lisa could get the sleep required. Working on radio is easy compared to looking after kids. I mean I’ve got two kids at home and only one kid, Fitzy, at work – so, it’s twice as hard at home.
M H D A D
Tom Williams Real estate agent
“When you’re at home all the time, you get an understanding of what’s happening behind the scenes ”
Father of Storm (5), Sloane (3)
My advice to any new father is just be there. When my kids were very young, I was aware that my role was to be more the support act, while my wife, Rachel, was the headliner. While it was stressful for me to see her having to bear a lot of it, I could still get bottles or medicine or change nappies or do bath-time. You just do whatever you can to help out. If Rachel was feeding, I could still make her a cup of tea. When Sloane was born I had a few days off, but I was presenting The Daily Edition at the time. In the media, you don’t want to leave your job for too long or they’ll get somebody else to do it! But the nature of those work hours and the time slot meant I could spend the morning with Rachel and the girls, go in, shoot the show, then come back and tend to the family in time for the evening shifts. I was very lucky. But if I could have taken more time off I think it would definitely have made a difference to the family. When you’re at home all the time, you get an appreciation and understanding for what is happening behind the scenes. You definitely learn that it’s not easy. I think any man would benefit from taking extended leave.
September 2019
87
Nathan Ross Former NRL player
Father of Zaya (5) and Willow (2)
When the baby arrives, I think it’s extremely important that the father can get some leave from work and spend as much time as he can with his family. Parental leave needs to be more readily available. I’ve had two different experiences as a dad. When my daughter was born, I was playing professional rugby league and I had to go back to training the very next day. Within our collective bargaining agreement there was meant to be a period you could take off. But the coaches and the football club didn’t like you taking
that time away from the team. When my older son Zaya was born, I was still working in the mines and I was able to have 10 days off. That was really good because my partner Nikea got rushed in for an emergency caesarean and was quite weak afterwards. I was really glad that I was able to be at home and could help out while she rested and I could just be as hands-on as possible. I’ve just retired from league due to injuries and my partner is opening up a hair salon. So, at this point in time, I’m taking over a bit of the day-to-day running of
CO OL DAD S KIL LS:
INTERACT WITH YOUR CHILD ON SOCIAL MEDIA 88
menshealth.com.au
the kids’ lives because my partner is focused on getting her business up and running. Spending more time at home, I feel I’ve bonded more closely with my kids. When they’re being a little bit sooky, now they call out “Dad” rather than “Mum”. The playing field is levelling out a little bit. My son even said to my partner recently: “I love Dad a lot more now”. Nikea said, “Whoa! Why do you say that, Zaya?” And he said, “He’s home a lot more now and plays with me a lot more”. That kind of broke my heart and it does make you think. I now wish that I’d had some more time with them in those first six months of their lives.
“I wish I’d had some more time with them in those first six months of their lives”
As explained via the interactions between Will Smith (30 million Instagram followers) and Jaden Smith (12 million), annotated by Ana Homayoun, author of Social Media Wellness.
M H D A D
Commando Steve Willis
Personal trainer / TV presenter Father of Brianna (20), Ella (11), Jack (7) and Axel (3)
Twenty years ago, fathers were almost one step removed from family life because we were so entrenched in our roles as breadwinners. While it wasn’t intentional, we probably got a little bit distanced from our emotional side. Today, there’s been this huge shift. Fathers now recognise the importance of being there for their children and nurturing them with love and care. I experienced that myself. When Brianna was born I was in the army and went straight back to work. Even when Ella was born, I was running a gym and was leaving the house at 5.30am and coming home at 7pm. It was just nose to the grindstone. But when Axel was born I was working for myself. I had the opportunity to spend that quality time with him in those early weeks and provide more support and help for Michelle. Axel was her first child so she was dealing with a lot of uncertainty – she was dealing with the unknown. Doing things together definitely helped us to manage those fears. It was just what needed to be done. Taking time off to spend that initial period of time with your little one is extremely important because it reinforces those bonds and connections. I thoroughly enjoyed it, too. If parental leave is available then most definitely take it. It really comes down to what is your priority and - if you decide to have children – well, they should be a priority. Having children is a very big responsibility as we’re accountable for their wellbeing. In order to do that, nothing beats connection and interaction – you can’t do that from an office desk.
Will posts a photo of himself and Jaden with the inspirational message “Parenting is a balance between letting go and holding tight”.
Homayoun says: A great example of a fun post – as long as your child approves it first.
Jaden debuts a music video; Will posts a clip and writes, “Why do I have to keep finding out on Instagram that my own son is dropping new videos?? This joint is FIRE!! Jaden, you’re on punishment”.
Homayoun says: Selfdeprecation takes the edge off promotion. But ask your kid prior to posting.
Will posts an old family baby video of when Jaden cut his own hair (very poorly) as a boy.
Homayoun says: Adorable, but ask. You want your child to mirror your behaviour!
September 2019 89
Gyton Grantley Actor
Father of Rocco (3) and Sohi (3 months)
CO OL DAD S KI L LS:
ACTUALLY ENJOY A RUN WITH A STROLLER Scott Jurek, a competitive ultramarathoner,
has taken his toddlers on two-hour runs. Here’s what he’s learned
1 / Tweak Your Posture Before your run, adjust the height and angle of your stroller’s handlebars. You want your head, shoulders and lower back in alignment. This will help stabilise your core and prevent strain-related muscle fatigue.
2 / Take the Easy Road Turning with a jogger stroller throws off your stride. Pick a route with as many straights as possible. When you do face a turn, pop a wheelie. Without the front wheel (or wheels), you can navigate the turn more efficiently.
3 / Don’t Forget Fun (and Snacks) If your stroller doesn’t have storage, rig the handlebars with a car pocket organiser and fill it with the goods: energy gels, books, toys, a premade smoothie, a small Bluetooth speaker for music. 90
menshealth.com.au
I wasn’t working when Rocco was born. It was great that I was able to be there, because he was born early at 35 weeks and was placed in the special care ward at St Vincent’s (Melbourne) for about two weeks. That was very trying on my wife, Alex. She just longed to be with him all the time. It was a traumatic period. Because Rocco was early, Alex’s milk didn’t come in straight away and that was stressful. It was important that I could be there as an emotional support for Alex – it’s not just about changing nappies and sterilising bottles. I’m from Brisbane and Alex is from Sydney, so we didn’t have any family down here in Melbourne. That made it extra important for me to be around. Sohi was just born eight weeks ago. I’m now performing in the Harry Potter stage production and I’m contracted for a year – so I have regular hours and a regular schedule. While they don’t grant paternity leave, we do get four weeks of annual leave – so I took two weeks of that leave to be at home. I’m so grateful to have been able to be around for those two weeks. I’m very aware of how exhausted my wife is. At the moment I’m doing a matinee and an evening show for Harry Potter, but I don’t have to get up every two hours and breastfeed the baby in the middle of the night. Right now, it’s all about us checking in and being there for each other and keeping that conversation alive of, ‘How are you doing?’ We’re both aware of what pressures and requirements we’re under. Sometimes you just need some emotional support to get you through the day.
M H D A D
“Sometimes you just need some emotional support to get you through the day”
CO OL DAD S K ILLS:
TAKE A (PRETTY GOOD) FAMILY SELFIE These tips from photographer Christopher Testani, father of an almost-two-year-old, will help
1 / Brighten Faces
Your phone’s flash will wash you all out. Make sure there’s some light – the sun, a streetlight, a lamp – illuminating your family. Then, while you’re extending your arm, snap from a few different positions (left, straight on, right). One should work.
2 / Shoot Fast, Edit Later
Attention spans are limited. Use the live-photo function or HDR mode on your camera and snap. If you’re pausing to change settings or flip between filters, your next few frames won’t be as great as your first.
3 / Don’t Spare the Rod
As much as I hate them, selfie sticks work. They help you capture more of the background, giving your family selfies a better sense of place. Any cheapo rig will do.
September 2019
91
THE LOWDOWN
92
menshealth.com.au
HEALTH
Erectile dysfunction is fast on the ascent among otherwise healthy men, affecting an estimated half of those in their thirties and giving rise to an influx of pharmaceutical quick fixes. But as little blue pills become ever more prevalent, might the hard truth be that the problem is in our heads?
*CO-OP PHARMACY SURVEY OF 2000 MEN
By
33%
Alex Harris
Photography By
Sun Lee
A third of me n erectile dysfu with haven’t mentinction to anyone, wh oned it wouldn’t disc ile 43% u with a friend* ss it September 2019 93
It’s during the “best” moments that things hit rock bottom for John.
94
menshealth.com.au
drink less and, by and large, don’t smoke. If there was a checklist of ways to avoid ED, an average member of this generation would tick every box. But doctors are even encountering people in their teens suffering from ED. So, if we are seeing a rise in healthy men unable to get it up, what is getting us down?
HARD CASH Last year, Viagra celebrated its 20th birthday. Since the little blue pill was approved for use in 1998, it has made manufacturer Pfizer more than $24bn in the US alone. Pfizer’s US patent expires in 2020 but, a couple of years ago, the company negotiated a deal for generic and alternative options to be sold – a development that has transformed the ED economy. In effect, our erections have been commodified. Among the first to get a firm grip on them was the US start-up Hims – a wellness and lifestyle company that trades on modish, shareable images and humorous memes, and sells everything from vitamins to sildenafil, the active ingredient in Viagra. Its
branding screams “young”, and those cries have evidently fallen on receptive ears. Last year, Hims was worth more than $700m and was reportedly fast approaching unicorn status: a valuation of $1bn. Chasing similar success, other companies followed. While the Therapeutic Goods Administration last year rejected an application to make sildenafil (Viagra) available without prescription, it can be purchased online. Meanwhile, in the UK, Viagra went over the counter – and everything changed. “We’re one of a handful of UK brands that launched last year, selling these medications,” says Riccardo Bruni, co-founder of Many, a UK-based online men’s pharmacy. “There’s a clear market for these drugs, for young as well as older men.” It’s hard to argue with the business model. Many has some notable investors, including Richard Reed, the co-founder of smoothie company Innocent Drinks. Crucially, acquisition is simple. To order drugs from the site, all you have to do is fill out a consultation form, which is
appraised by Many’s pharmacist. But not all meds start-ups have an in-house pharmacist, and the ease of online transactions has drawn criticism. For example, some medical professionals warn that, though many of these drugs can stave off the symptoms, they won’t necessarily fix the underlying problems. After all, the causes of issues such as ED can be complex – exactly the reasoning behind the TGA’s retention of the status quo. To understand why something is broken, it’s useful to know how it works. While an erection might seem simple enough – arousal plus stimulus equals go time! – it is the result of an intricate process requiring the harmonious interplay of chemistry and the nervous system, involving multiple biological instruments that are each prone to hitting a bum note. First, there’s the penis’s capacity to retain blood. Failure here is common, and this is known as the inability to maintain an erection. There can also be hitches getting the blood there in the first place – often tied to cardiovascular issues or
LAYING THE BLAME These are the factors that men most commonly cite when struggling to perform
40%
ALCOHOL L O
10%
ANXIETY N Y
20%
TIREDNESS R E
30%
STRESS T
Now 30, he first experienced “the internal panic” at university. The girl he was cavorting with had started telling him not to worry before he realised what was going wrong. “I guess I was struggling,” he says. “Out of nowhere, she tells me that this guy her friend is seeing ‘has it all the time’. She diagnosed me, there and then. It was the absolute worst thing to hear. I fancied her a lot. I couldn’t stop panicking. Then I really couldn’t get it up.” The frisson fizzled out. They didn’t have sex, and he never saw her in a romantic capacity again. That was in 2009, when he was barely out of his teens. A decade later, John, who requested that we don’t use his real name, still carries the shame. “It’s not something you really go to the doctor for. Why would you? They’ll only give you Viagra, which I can get myself. And who wants to talk about it?” Who, indeed? But experts believe that John is just one figure in a crowded room of men suffering in silence. Erectile dysfunction (ED), once considered an older man’s malady, is reportedly skyrocketing among millennials. Researchers claim that one in four new ED patients are now under 40, and a recent study by Co-Op Pharmacy found that, out of 2000 men surveyed, half of those in their thirties had difficulty achieving or maintaining an erection – more than men in their forties or fifties. In medical terms, this makes little sense. Millennials are healthier, fitter, more nutritionally switched on and far less likely to suffer from heart disease than their fathers. Thirtysomethings run more,
Source: Coop Pharmacy
HEALTH
11%
ease d The incr ear of ED y risk per age of 45, e h t dy af ter g to a stu n i d r o c c a edical in the M of Australia Journal
metabolic syndrome. Physical trauma to the groin, or nerve compression (as a result of too much cycling, say), can have an effect, too. So, is there an epidemic of young men getting kicked where it hurts? “I have guys – some as young as 18 – telling me things like, ‘My dick’s broken,’” says GP Nick Knight. “They’ve had one or more experiences of not being able to get an erection, and they’re worried. This is becoming common.” But nine times out of 10, looking for a physical explanation for ED in a young man is barking up the wrong diagnostic tree. “Their penises aren’t broken. That’s more likely in older men, who might smoke, have diabetes or be on medication. It’s something else.”
“SEX REQUIRES A DEGREE OF MINDFULNESS TO BE ENJOYABLE AND, INDEED, POSSIBLE ”
FOR MOST MEN, ERECTILE PROBLEMS ARE A THORNY AND DELICATE MATTER.
MIND GAMES Popular culture often presents ED as a joke. For this, we can, in part, thank the ill-considered “sad man with his head in his hands next to his disappointed wife” image on cigarette packets and medical pamphlets in recent years. These depictions have perpetuated the narrative that to be unable to achieve an erection somehow makes you less of a man – regardless of whether you’re a 20-a-day smoker, seriously ill – or just an anxious young man. That’s doubly problematic when you consider what many experts believe is the true cause of ED’s rise. “It simply cannot be a coincidence that there is also an epidemic of mental health issues in young men,” says Knight. “I’d be fascinated to know, of those people presenting with ED, how many are also suffering from a mental health problem,” he
says. “I would wager the number is high.” Knight would be given poor odds if the bookies had an eye on the clinics. “There has definitely been an increased uptake of psychosexual therapy services,” says Kate Moyle, a counsellor specialising in this area. “Young men make up a large proportion of those seeking advice, and we are also seeing high numbers struggling with erectile dysfunction and rapid or delayed ejaculation.” That is important. Your psyche holds your penis as if by
a marionette string. As soon as you start to over-analyse things, it can be game over: stress and anxiety are the ultimate mood killers. “Men I see often describe feeling that they are very much present in their heads, but not in their bodies, or that they struggle to focus when it comes to sex,” says Moyle. Sex requires a degree of mindfulness to be enjoyable and, indeed, possible. But the younger generation – one wracked by comparison and inadequacy, and the Instagramification of happiness – is often too neurotic to zone in.
“The mental health connection has always interested me,” says Bruni. “You just have to look at the medication. We sell Priligy, a premature ejaculation medication, which is so similar to many antidepressants as to be almost indistinguishable. It regulates serotonin, which, when imbalanced, can cause you to come too quickly. That tells you everything you need to know about the link between your mental state and sex.” So, what are we unhappy about? “Performance anxiety is exactly what it says on the tin. September 2019 95
100%
health A sexual s reported clinic ha cent rise a 100 perals for in referr king pornthose seen treatment addictio It’s the fear of performing badly: not lasting long enough, not being hard enough, not satisfying your partner,” says Moyle. “And if the focus is on these goals, then it is not on our enjoyment.” But sex has always been sex. It has been agonised over since time immemorial. To get to the root of the problem, experts have been asking what, exactly, has changed? Two minutes on Google and one theory will rise as surely as morning glory: the impact of our unbridled access to hardcore pornography.
THE PORN ULTIMATUM
YOU CAN POINT OUT THEIR IMMEDIATE EFFECTS, BUT ARE PILLS THE SOLUTION? 96
menshealth.com.au
Since the online proliferation of porn, erections have become totemic, thrusting their way into the collective imagination of a generation of men more worried about sex than any before it. One sexual health clinic has reported a 100 per cent rise in referrals for those seeking treatment for porn addiction. Many experts see this as the root cause of millennial sexual dysfunctions. “Porn is incredibly desensitising to intimacy,” says Knight. “Some men aren’t getting the same kicks from real sex as they are when masturbating with porn. I often ask patients, ‘How much do you watch?’ And, ‘Do you think it might be having an impact?’” It has certainly had an impact on Kevin – also not his real name – who believes that his porn use contributed to the collapse of a long-term relationship. “I don’t think I was ever a real porn addict,” he says. “But I did probably use it a bit too much and have done since I was a teenager. My last girlfriend didn’t catch me using it or anything like that, but I do think it’s the reason why I have this recurring problem in relationships – a super-quick honeymoon period when I want loads of sex, then I can’t get hard after a few weeks. I think porn
has made me bored on some kind of deeper level.” That boredom has resulted in a particularly millennial type of ED – one that is “cured” by the excitement of a new partner, who can match the thrill that Kevin, now 29, more regularly gets from opening a new tab on RedTube. But then the feeling quickly subsides, and he is no longer able to become aroused by that partner. “I was with my ex for three years. We had sex maybe three times during the last two. I could get it up for porn, but not for her. I felt guilty all the time, and it made me lash out. It was a nightmare.” The almost limitless choice offered by internet porn can evidently dampen your ability to enjoy “normal” intercourse. “It sets the bar too high,” says Knight. “Nothing will do it for you any more.” In response, websites such as Your Brain on Porn and ED forums on Reddit have emerged – communities built around t he shared experience of a disorder dubbed “porn-induced erectile dysfunction”. The former group, in particular, has been on a mission to raise awareness about what it considers to be a clear link between porn use and sexual dysfunction: “Other than the advent of streaming porn in 2006,” it argues, “no variable related to youthful ED has appreciably changed in the last 10-20 years.” But this view is not without its critics. There are statisticians who prescribe a healthy dose of caution even when appraising such seemingly irrefutable “facts”. One of those sceptics is Dr Justin Lehmiller – erstwhile teacher at Harvard and currently a research fellow at the Kinsey Institute – whose work on sex and psychology has been published in every major journal on human sexuality.
HEALTH
“IT’S NORMAL FOR MEN NOT TO ALWAYS MAINTAIN AN ERECTION” Lehmiller’s intention hasn’t been to debunk the numbers, so much as pour cold water over the hysteria. “Some people are looking at data points that aren’t high quality,” he says. “I have no strong personal opinion. I’m a scientist. What I have is more of a hypothesis. It’s not just about porn. There are more people on antidepressants, there’s more body anxiety, and there are more sexual communication difficulties. Blaming porn alone is ideological.” It’s a sentiment echoed by Moyle. “There is some validity in the porn theory, but pornography isn’t the sole problem. Reports of stress and anxiety in younger people are at an all-time high. But sexual problems remain undiscussed. This can contribute to more anxiety. It’s a vicious cycle of dysfunction and anxiety.” That cycle of shame and dysfunction is what has led many men to the back alleys of the internet, choosing to buy knock-off Viagra from the dark web and fake pharmacies. Embarrassment, it seems, overrides caution.
THE ONLY WAY IS UP This is where start-ups such as Many have been able to muscle in on the action. It’s a millennial solution to a millennial problem, with mainstream tech offering the benefits of the illegal route – discretion, next-day delivery – but with the safety and legitimacy of a genuine – and 24/7 – pharmacy. Some experts, including Lehmiller, believe that easy access to these medications isn’t inherently helpful, as it increases the temptation to seek
a pill instead of investigating the true causes of our problems. Yet there’s a degree of unrealistic expectation here. The statistics don’t lie: men are putting themselves at risk by buying unregulated meds every day. It’s hardly likely – in fact, it’s improbable – that they’ll all suddenly run to the doctor just because they’ve been told to. So, could this new wave of start-ups provide a solution for people like John, at least in the short term? “The thing that annoys me most is this exaggerated acceptance: ‘We get why you’re sad about ED. Come and talk to your doctor about it,’” John says. “It’s bullshit, really. I’m not going to sit down and talk to someone when it’s simpler to sort it out myself.” John estimates that he has taken somewhere in the region of 50-100 illegally procured ED meds in his adult life. When asked if he knows about the risks – excessive doses due to inaccurate labelling of active ingredients, contamination with toxins, fake drugs – he sweats bullets . “No,” he says. “I didn’t know that.” In this respect, companies such as Many have the potential to do a lot of good. “Of course, we make buying these drugs easier,” says Bruni. “And we understand the concerns around the products we sell, but what we sell is regulated. We’re also trying to be a part of this conversation for the better. “Men can pathologise a thing that’s normal – like not being able to get it up from time to time. We’re not for those men. We never push pills on people who don’t need them, and our consultation only allows people
who do to buy them.”
SHADES OF GREY Perhaps what we need, most of all, is a new classification that isn’t as binary as “ED or no ED”. “Maybe young men have the wrong idea of what ED is,” says Lehmiller. “If the penis isn’t doing what they want it to do every time, they think there’s a problem. But it’s normal for men not to always maintain an erection.” In a way, that’s just life. “Sometimes, life is just hard. It’s stressful, and you’re tired, and you can’t go to the gym,” says Knight. “No drug or therapy can make all of that go away, and they can even be counterproductive.” Curiously, where he does see the benefit of medication is as Viagra for the ego. “I might see a young guy and give him one or two pills, and that’s it. You have it once, then it’s stuck in your head. A couple of times on Viagra and boom! You’ve got your confidence back.” Erectile dysfunction among healthy men, it seems, could be all in the mind: another side-effect of our many mental health issues, alongside anxiety, depression and body dysmorphia. It’s a jungle in there. “We are starting to talk about many of these things,” says Moyle. “We’re just not there yet when it comes to sex.” Society’s shifting attitude to mental health, then, offers the best lesson: to break down the stigma, first we must challenge the judgments we make in our own minds. And until we do that?The statistics suggest the bedroom downturn will only continue.
SETTLE THE TABS There’s no shame in a pill prop but you need to know what you’re taking. Umar Malick, Many’s pharmacist, spills on pills
1 VIAGRA
The original ED medication produced by Pfizer. It works by increasing blood flow to the penis and should take effect within 30 minutes.
2 SILDENAFIL
Sildenafil citrate is the active ingredient in Viagra. Unbranded varieties work in exactly the same way, but tend not to carry the price tag of Viagra.
3 CIALIS
The brand name of Viagra’s main competition. It can last for up to 36 hours, which explains why it is sometimes colloquially referred to as “the weekend pill”.
4 TADALAFIL
Unbranded Cialis. It’s as effective, but costs half the price. Some men find tadalafil has fewer side effects than sildenafil.
5 LEVITRA
Works slightly faster than Viagra and lasts for up to five hours. Note that this drug is taken in smaller doses than Viagra.
6 VARDENAFIL
The active ingredient in Levitra. It also tends to be less affected by food, whereas fatty meals make it harder for Viagra to enter the bloodstream. September 2019
97
POWERLIFTING HELPED WAR VETERAN KC MITCHELL TO DEAL WITH HIS TRAUMAS.
WHAT IS STR For most of human history, strength has been a precondition of survival. But as tech has superseded manpower, our dependence on sheer might has evolved into something far subtler. Today, being strong has greater cultural and social implications, and the link between mind and body is more complex than our forebears ever imagined. Scientists are learning more about the health benefits of 98
menshealth.com.au
MUSCLE
PHYSICAL MASTERY HAS GIVEN YOGA CHAMP EDDIE HALL MENTAL FORTITUDE.
ENGTH FOR? heft, while doctors are recommending weight training for all. Since Marvel took over the multiplex and #fitspo started trending, muscle has become increasingly desirable. And yet, today you can survive – thrive, even – without lifting anything heavier than your work bag. So, what is strength for? Here, through the stories of fighters, powerlifters and soldiers, is our answer. Clue: it’s not gym selfies BY MICHAEL EASTER
PHOTOGRAPHY BY EMILIANO GRANADO September 2019 99
BECOMING A MOV
“I’M NEVER TRYING TO HURT ANYONE. I’M JUST TRYING TO MANIPULATE THEIR BODY WITH FORCE”
100
menshealth.com.au
MUSCLE
ABLE FORCE ROY SIMS: I.T. GUY, US SUMO CHAMPION,
BRICK POWERHOUSE, 195CM / 175KG / 37 YEARS OLD “SUMO WRESTLERS are more athletic than most people expect. We often carry a lot of fat, but it’s on top of a very solid, muscular structure. It’s just a different body style. We need strength, speed, balance and flexibility. In my sport, I’m trying to move a human who is my own size quickly, so I do a lot of explosive lifts using weights that are equal to my bodyweight. I’ll put, say, 160kg on the bar and do five back squats, front squats or hang pulls. I keep the intensity high and try to make the bar move as fast as possible. I also
do yoga, jiu-jitsu and GrecoRoman wrestling, and I play basketball. I can even dunk. I’ve won a national championship at 172kg and competed at 180kg, but I like 165kg – at that weight, I felt faster but just as strong, and my energy in daily life was higher. What is it like to be my size? I don’t get to have a style. When I’m able to find a pair of shoes or jeans that fit, that’s what I buy. I have to put my work desk on blocks, and I use an oversized office chair. I’ve always wanted to work on cars, but I can’t get my big hands
in the engine very well. Some sumo wrestlers use that moment when they squat down before a match to intimidate or stare down their adversary. I always try to look right into my opponent’s heart and empty my thoughts. I completely relax and stay in the moment, so I can react better without attempting to anticipate how the match will go. Sometimes, we start and have a big clash, while other times, I’m able to move my opponent like butter. I’m never trying to hurt anyone. I’m just trying to manipulate their body with force.”
PLAYING THE
LONG GAME JOHN NAGY: PRISON OFFICER,
PUSH-UP KING, 167CM / 70KG / 101 YEARS OLD “I JUST LOVE EXERCISE,” says chirpy centenarian John Nagy. “I’ve always been active and involved in sports – and I love the social aspect of training.” Nagy is part of a crew of about 30 mature swolesters, all of whom are over the age of 70. Every day, they train at the Physical Activity Centre of Excellence (PACE) gym at Ontario’s McMaster University, providing the oomph in an ongoing research project on strength and longevity. “The data shows that being strong is a significant mediator in your long-term health,” says Dr Stuart Phillips, director of PACE and professor of kinesiology. “Muscle protects against cancer, enhances the survival chances of people with
cancer and reduces the risk of mortality in those with hypertension, diabetes and metabolic syndrome.” A new study revealed that if you can do 40 or more push-ups in a row, you’re 96 per cent less likely to have heart problems over the next decade than someone who can’t manage 10. Phillips expects that instead of suggesting two strength sessions per week, the US department of health will recommend three to five. “Strength really is a buffer to mortality,” he says. “More importantly, it extends your health span, so you can maintain a higher quality of life for longer.” From around the age of 40, most people begin to lose muscle mass. It’s imperceptible at first but
accelerates to about 1kg every two years by the time you reach 50. As you might expect, it is far easier to mitigate the decline by training more when you’re younger than it is to attempt to rebound when your muscle has started to waste away. Nagy is living proof of that. He has trained regularly for the past 70 years and is around the same weight he has always been. Standing cable presses and push-ups are his favourite exercises; he performs them in workouts that last 90 minutes. Nagy took a tumble two years ago, breaking his arm and losing a few teeth. “Being strong helped me to recover better,” he says. “I can still walk as well as I can because I train. Simple as that.”
HOW STRONG ARE YOU? You don’t have to be able to bench-press a car to be strong. Take this test to find out if you possess the kind of strength every man needs 3min Max Hand-Release Push-Up Perform as many push-ups as you can, but for each one, lower your chest fully to the floor and lift your hands off.
<30
30-80
81+
1 point
2 points
3 points
2min Bodyweight Reverse Lunge Do as many reps as possible. In each rep, your back knee should touch the ground. Count your total reps, not reps per side.
<30
30-55
56+
1 point
2 points
3 points
Wall Sit Sit with your back to a wall and your thighs parallel to the floor for as long as you can.
30-45sec
46-60sec
61sec+
1 point
2 points
3 points
Side Plank Max Hold Hold a straight-arm side plank for as long as you can on each side. Add up your times.
45-60sec
61-150sec
151sec+
1 point
2 points
3 points
Turkish Get-Up Lie on your back with one hand directly overhead, holding a paper cup full of water. Get up off the floor without letting your arm go below your head. Once you can do it with a cup of water, try it with a 12kg kettlebell.
Can only get halfway up with bodyweight
Full get-up with cup
Full get-up with weight
1 point
2 points
3 points
YOUR SCORE 0-5
6-12
13+
Keep at it. Try to train three times per week
Now we’re talking. Time to take it to the next level
Go out and crush life. You’re ready
September 2019 101
DEFYING MILES TAYLOR: PHOTOGRAPHER,
STRONGMAN, INSTAGRAM STAR , 173CM / 45KG / 24 YEARS OLD
COMING BACK
STRONGER
RHETT BOWLDEN: US BORDER
PATROL OFFICER, CANCER SURVIVOR, 173CM / 91KG / 39 YEARS OLD FIVE DAYS after a tumour the size of a golf ball was removed from his backside, Rhett Bowlden took that backside into the gym. “Just for some fanbike work,” he says. It was a natural follow-up to the reps he’d done in the immediate aftermath of his operation. “They wanted me walking,” says Bowlden. “There was a chart on the wall that said 21 laps around the hospital was a mile. I’d do 21 laps each time I went to the toilet.” The odds of a 39-year-old male developing colon cancer are about one in 10,000. Bowlden was unlucky. But how you live before, during and after 102
menshealth.com.au
a cancer diagnosis influences how you’ll cope. You have a 50 per cent chance of developing cancer in your life. And if you get it, training can help you survive. Patients with low muscle mass lived half as long and were 150 per cent more likely to experience chemotherapy side effects, according to the Lancet. Two years before diagnosis, Bowlden was 18kg overweight. But by training five hours a week for a year, he took 60sec off his 2km row and added 36kg to his deadlift for a 185kg max. “Because of what I’ve done, I believe myself when I say I’ll beat cancer,” says Bowlden.
NICOLAI MYERS, a strongman champion, wasn’t sure if Miles Taylor’s shaky, slender body could handle the 14kg medicine ball. But he asked him to try to lift it anyway. Taylor, a young photographer from Maryland, quaked, flailed and shuddered as he bent over the ball, attempting to encircle it with his hands and bring it up to his chest. Attempt one: fail. Attempt two: fail. Three, four and five: fail, fail, fail. Taylor has cerebral palsy, a condition that makes your muscles a mess. They can become too loose or too tight; they spasm and lack coordination. They do anything and everything you don’t want muscles to do when you’re trying to lift a weight. At its least severe, cerebral palsy affects one limb. At its worst, you live in paralysis and can barely communicate. Taylor is somewhere in the middle. He can walk and talk but imperfectly, and he had to go through extensive childhood therapy to do so. Learning to lift was like figuring out a puzzle. Taylor slowly pieced together each requisite movement – hingeing at his hips, bending his knees, stabilising his spine, clasping his fingers, straightening his knee and hip joints – into one, bringing the ball off the ground and up to his chest. “That’s when I got bitten by the strongman bug,” says Taylor. He had come to the gym to photograph a competition, but he left as its newest member. That was just over a year ago. “For me, the hardest part of working out has been control,”
says Taylor. “I have to focus on every muscle and every movement to do any lift.” On Taylor’s first deadlift, Myers had to steady the new recruit from falling as he practised form with an unweighted 15kg bar. “His body will never be able to get in the traditionally correct position for most lifts,” says Myers. “With every lift, we go to the drawing board and figure out where he’s the strongest and most stable, so he’s safe.” Taylor first started going to the gym once a week. Within a few months, however, he was a daily visitor. “I now realise the strength I have, and I want to keep getting stronger,” he says. “I’m a very competitive person.” In the winter, Taylor hunched over a barbell and ground out a 90kg deadlift, sharing the video with his Insta followers. The video promptly took off. What the world didn’t see in the 30-second clip was how much Taylor’s gym strength has benefited his daily life. “When I photograph activities, I’m much more stable and have more endurance,” he says. Fine movements are still tricky. “He has a harder time putting on his lifting belt than he does deadlifting 90kg,” says Myers, laughing. But he’s got help for that. “We do group workouts, and the atmosphere is amazing,” says Taylor. “It pushes me to keep working.” His next challenge? Lift a 45kg stone and carry it across the gym. Myers is confident that he’ll nail it. “Miles just keeps getting stronger,” he says.
MUSCLE
THE ODDS HOW OFTEN SHOULD I LIFT? Hit all major muscle groups with two sessions a week of this 10-minute superset. Perform two sets of each move with a challenging weight Squat to Single-Arm Press Stand with your feet hip-width apart, dumbbells at your shoulders. Bend at the knees and push your glutes back until your thighs are parallel to the floor. Push back up, then squeeze your glutes. Then press the right dumbbell overhead. Pause, then lower it to your shoulder. That’s a rep. Aim for 12, alternating shoulder presses every rep.
Renegade Row with Push-Up
“I NOW REALISE THE STRENGTH I HAVE, AND I WANT TO KEEP GETTING STRONGER”
Get in the push-up position with your hands on dumbbells. Keeping your core and glutes tight, lower your chest to the dumbbells, then press back up. Now, without shifting your hips, lift the right dumbbell and row it towards the right side of your ribs. Pause, then lower. Lift the left dumbbell and row it to the left side of your ribs. Return to the push-up position. That’s a rep. Perform 12 each side. September 2019 103
FINDING BALANCE EDDIE HALL - YOGA CHAMPION, CONSUMMATE POSEUR ,
178CM / 75KG / 40 YEARS OLD “I PLAYED [American] football and ran at school – I’ve always been athletic. Even so, I found my first Bikram yoga class physically exhausting and had to sit during a few of the postures. But I loved the challenge. I came back the next day and have continued to come back. That was in 2009. Only half of competitive yoga is about flexibility. The other half is about strength.
I do yoga five or six days a week, but I make sure that I train for strength on a few days, too. I usually do total-body workouts, 12-20 reps. I need muscle endurance, so I can contract my muscles to maintain stillness and balance in the postures. Every yoga posture has a corresponding inhale and exhale. I do the same breathing practice with lifting. For instance, if you’re doing a
curl, you inhale as you lift and exhale as you lower. Moving with your breath helps you to lengthen or contract the muscle, which gives you better results. If you’re making weird faces while you’re lifting or doing yoga, it’s a sign that you’re not breathing correctly. This will throw off your form: if you’re straining your face, you’re straining your joints, too. Instead, you need to relax your
face and breathe in and out deeply through your nose. Holding a challenging yoga pose while breathing steadily has also taught me to stay calm and breathe through uncomfortable situations in everyday life. It has made a huge difference in helping me raise my nine-month-old son and also deal with annoyances, like traffic. It helps me stay out of a negative mindset. It gives me mental strength.”
“IF YOU’RE MAKING WEIRD FACES WHILE DOING YOGA, YOU’RE NOT BREATHING CORRECTLY” 104
menshealth.com.au
MUSCLE
OVERCOMING THE
DARKNESS
KC MITCHELL - AFGHANISTAN WAR
VETERAN, FATHER, POWERLIFTER, 182CM / 110KG / 34 YEARS OLD
KC MITCHELL hit rock bottom at the happiest place on Earth: Disneyland. The army veteran and amputee had planned three days there with his wife and daughter, but his agony was inescapable. He would stand in line, feel a raging pain, become anxious, pop some painkillers, then repeat. None of this was surprising. Mitchell had spent most of the previous 12 months playing video games alone while bingeing on Doritos, beer and morphine – a habit that turned him into an addicted mess. So, they cut short the trip. “It upset me terribly,” says Mitchell. “I wasn’t living up to the person and dad I wanted to be.” A fifth of soldiers who have done tours of Iraq and Afghanistan return with post-traumatic stress disorder (PTSD); its symptoms can include depression, irritability, addiction and self-destructive behaviour. Among amputees, however, 66 per cent show symptoms of the condition. “Disneyland was my reckoning,” says Mitchell.
“When I got home, I flushed away every single narcotic. I accepted that I’d always be in pain, and that was that.” Three days of nauseating withdrawal followed, after which Mitchell used the momentum of his newly reclaimed sobriety to haul himself to a gym. “I was insecure to start with,” he admits. “I wore sweatpants to cover my leg.” Nonetheless, he began to go every day. Within months, he was walking stronger. “I didn’t have that hitch in my step,” he says. With his daughter’s third birthday looming, he knew what he had to do. “I paid for the trip up front,” he says, “and achieved peak Disneyland.” Pumping iron pulled Mitchell out of both physical and mental holes. But that was just the beginning. In 2015, Mitchell started competitive powerlifting. The sight of a man with one leg doing heavy compound lifts prompted bewildered looks, but Mitchell didn’t care. Squatting was the hardest. When the weights get heavy, you need to “spread the floor”, pushing out with your feet and bending at the ankles as you lower yourself. It took Mitchell a year to be able to use regulation form. In 2017, Mitchell became the first amputee to compete in a full powerlifting competition. He squatted 197kg, benched 192kg and deadlifted 272kg. “I’m doing things I never thought I’d be capable of when I got blown up,” he says. His journey has also made him reassess PTSD. “I hate that label – I call it ‘Post-traumatic self-growth’ instead.”
RISING
ABOVE IT
CJ BELLAMY: HR OFFICER,
ADAPTIVE ATHLETE, 190CM / 73KG / 29 YEARS OLD ONE HOT NIGHT in 2006, the 17-year-old Bellamy was out with his basketball team when they ran into a gang, one of whose members took out a gun and squeezed the trigger. A bullet entered Bellamy’s shoulder, nicked his spine and exited his chest. He hasn’t moved his legs since. “When they told me I’d be confined to a wheelchair, I was, like, ‘Nah, I’ll be back on the basketball court before long,’” he says. “But that didn’t happen. My mind went to dark places.” Soon, his family members were applying tough love. “You’re partially paralysed, not dead,” they said. So, he rolled himself out into the world and found that he could still play wheelchair basketball. He began trying out local gyms and ended up at a CrossFit box that specialised in training athletes with spine injuries. “I was doing basic pullups and stuff, but they introduced me to so many
different movements,” says Bellamy. He learned how to do a ring muscle-up, then moved onto overhead presses, snatches and more. . “In the beginning, I could do five pull-ups; now, I can do 20,” says Bellamy. “It makes daily challenges – like getting out of my wheelchair, or just moving things around – so much easier.” When Bellamy isn’t training, he explores the world with his three-year-old niece. “She loves running outside. My training has given me the strength and endurance to keep up with her,” he says. “I can push my chair through areas that aren’t usually accessible to people with disabilities like mine.” Indeed, Bellamy is now the one pushing his family to be more active. “Some people in my situation aren’t very sociable because the wheelchair becomes a barrier,” he says. “But I feel comfortable now. . In many ways, I’m more able than I’ve ever been.” September 2019 105
WarGames IN AFGHANISTAN, THE NATIONAL SPORT OF BUZKASHI IS A WILDLY POPULAR DIVERSION FROM CEASELESS CONFLICT. IT OFFERS YOUNG MEN A CHANCE TO WIN MONEY, FAME AND THE ATTENTION OF WARLORDS WHO DOMINATE THE COUNTRYSIDE. BUT TRUE SUCCESS DEMANDS FEARLESSNESS AND DEDICATION. MH FOUND OUT WHAT IT TAKES TO GET AHEAD
By
Jason Morlagh
106
menshealth.com.au
Photography By
Caper Hedberg
ADVENTURE
NORTH OF KABUL, HORSEMEN GATHER TO TEST THEIR PROWESS IN A BRUTAL SPORT THOUGHT TO ORIGINATE WITH GENGHIS KHAN.
September 2019 107
It’s Friday and the snowy plains north of the Afghan capital, Kabul are thronged with spectators.
They’re awaiting the start of buzkashi. This is the country’s national sport, in which horsemen fight for control of a 50kg headless animal carcass – a heavy, unstable weight, and rather more difficult to manoeuvre than a rugby ball. With the Taliban gaining ground, any event that attracts a large crowd is a potential target for terrorism. Hired gunmen with Kalashnikovs slung over their shoulders keep watch as stallions are offloaded from flatbed trucks. Heads turn when Abdulhaq Chrik, one of the country’s top riders (or chapandaz), struts out on a fearsome 108
menshealth.com.au
horse, vapour snorting from its snout. When the summer’s fighting dies down each year, Afghans turn their attention to buzkashi, which is a war of a different sort. The word means “goat-grabbing” in Persian, but these days calves are more commonly used, as they are heavier and less likely to be torn apart by the stomping and pulling. The rules are simple: riders must lift the calf off the ground, evade the other competitors, sprint around a flag, and then drop the carcass into a scoring point known as the “circle of justice”. Opposing riders can and will do almost
anything to prevent this. Though most games are played without teams, alliances are sometimes formed to gain advantage. The skill, toughness and unpredictability of the sport have made it a fixture of Afghan life – and, perhaps, a metaphor for the country’s unstable politics. Many of the big matches are now sponsored by regional militia commanders. In the 1970s, buzkashi had government support and teams of riders competed in purpose-built arenas under stricter rules. Then the Afghan-Soviet War of the 1980s forced many chapandazan to abandon the
ADVENTURE
sport and take up arms. The disruption continued until the ousting of the Taliban regime in 2001. After that, warlords backed by the US and NATO siphoned money from a multibillion-dollar reconstruction effort into a buzkashi renaissance that they hoped would enhance their reputations.
ESCAPE TO GLORY Abdul Rashid Dostum, an Uzbek warlord and the Afghan vice-president, is the most feared among them. In his northern stronghold, the burly Dostum has used buzkashi to project influence. He sponsors a team of top riders,
with modern training facilities and a stable of around 50 imported horses. A chapandaz who wins at his events can earn thousands of dollars in a day or go home with a new car – but Dostum’s temper sometimes steals the show. In 2016, he was accused of assaulting and abducting a rival at a match and allegedly threatened to use him as the game’s calf. The atmosphere in Kabul on this winter afternoon is less fraught, but the sense of competition is equally intense. In a country where the average income is about $540 per year, the prospect of making this much or more in a single day is a powerful incentive for a chapandaz such as Chrik, who grew up poor on a farm in Baghlan province. Success on the buzkashi field also gives riders an extraordinary amount of prestige in a culture that prizes bravery. For the fans, the sport is a welcome distraction from everyday hardship. “In one of the world’s poorest countries, a place that is constantly in conflict, buzkashi is a way to escape,” says the Swedish photographer Casper Hedberg. Early in the match, Chrik hoists up the carcass and thwacks his horse, Zarda, into a gallop. As they accelerate, he must tuck the calf under his leg to prevent theft and lean his body in the opposite direction to balance its weight. It’s a feat that demands core strength and focus. After a 200m dash, he rounds a green flag whipping in the wind, then charges back towards a scrum of riders blocking his path to the goal. With his whip between his teeth, Chrik weaves through the crowd and drops the calf into the circle drawn in the snow, prompting cheers from the fans. He collects this round’s prize: $125.
FAR LEFT: RIDERS PLOUGH THROUGH SNOW AND ICE IN PURSUIT OF THEIR PRIZE; ABOVE: RIDERS RAISE THEIR HORSES ON COMMAND – A CRUCIAL SKILL TO MASTER IN ORDER TO ESCAPE THE SCRUM; ABDULHAQ CHRIK, ONE OF AFGHANISTAN’S TOP BUZKASHI RIDERS; HIRED GUNMEN PATROL THE BUZKASHI GROUNDS. PUBLIC EVENTS SUCH AS THESE ARE POTENTIAL TARGETS FOR SUICIDE BOMBERS.
September 2019 109
“THERIDERSFIGHTFOR PRESTIGEINACULTURE THATPRIZESBRAVERY”
110
menshealth.com.au
ADVENTURE
HISTORY OF VIOLENCE
THE THICK OF BATTLE, AS HORSES AND RIDERS COLLIDE IN SEARCH OF THE CALF.
No one is sure how buzkashi started, but historians speculate that it evolved from a training exercise among Genghis Khan’s Mongol hordes when they rampaged across the central Asian steppe. Today, variations on the sport are played throughout the region. In Kazakhstan, it is known as kokpar and the calf must be heaved into raised earthen goals; in parts of western China, it is played with yak carcasses. Here in Afghanistan, it is a national obsession. Matches are held every Friday after prayers from November to March and last around two hours – or until the supply of calves runs out. Cool weather helps to ensure that the horses don’t overheat. If conditions are warmer, riders who can afford to change horses several times, giving them a competitive advantage. Most riders have day jobs as farmers or mechanics, but training takes place throughout the year to maintain the strength and agility needed to handle 450kg horses under constant physical assault. Their fitness regimens include weightlifting, rudimentary bodyweight exercises and distance running for endurance. Fuel is also crucial: big platters of oily rice and kebabs are staples of any chapandaz’s diet. Some supplement meals with protein powders, which became available when Western forces arrived to fight the Taliban; others opt for hot milk and honey with fresh egg whites. Great horses are almost as prized as great riders. The best animals are imported from Kyrgyzstan and can cost as much as $90,000 (though the former vice-president Mohammed Fahim, a lifelong buzkashi devotee, was reputed to have paid $125,000 for a single steed). Owners take care of these horses as if they were family members. They are fed on wholegrains, kept in heated quarters and exercised daily by dedicated trainers. “Only my banker and I know how much money I have,” says one prominent buzkashi team owner. “But everyone knows my horses.” On the field, a rider’s style of play is determined by his bulk and the size of his horse. Most prefer a larger mount, which allows them to charge through the scrum and jostle for the inside position. Once there, however, it can be difficult to reach down far enough to grab the calf. In this position, riders use a technique called the chakka-gir, or “hand theft”. Once a rival lifts the calf off the ground, the “thief” seizes his moment, using precise timing and momentum to wrest it from his grasp. This is a technique made famous by a rider September 2019
111
RIDERS’ CORE STRENGTH IS TESTED IN HANDLING THEIR 450KG STEEDS.
called Gulbuddin – known to all by his first name. Gulbuddin has achieved what few of the riders here today will go on to do: he made his reputation in Mazar-e-Sharif, “the citadel of buzkashi”. Gulbuddin, a Pashtun, holds a rare status in that he has fans from across Afghanistan’s ethnic divides. As with most chapandazan, his road to glory was not an easy one. When he first rode a horse, aged 10, he fell and smashed his forehead. At 15, he started competing in matches in his village and eventually made it to Mazar-e-Sharif. There, a wealthy businessman invited him to ride for his team on a black stallion no one else could handle. The horse, Qara, soon became synonymous with Gulbuddin. On seeing 112
menshealth.com.au
them approach, other riders would often drop the calf rather than risk the humiliation of a theft. Gulbuddin says he earned more than $35,000 a year in their run together. “When I had the calf in my hand on Qara, no one had a chance,” he fondly recalls. But success in the sport has its drawbacks. Gulbuddin made many Tajik commanders jealous, and at one match he was ordered not to touch the calf. When he later pushed his luck, he was given a beating and death threats followed. Gulbuddin backed off. Violence at buzkashi venues has become a pervasive problem. Some riders now seek their fame and fortune elsewhere: Afghan buzkashi teams have competed at the World Nomad Games, an Olympic-style biennial
ADVENTURE
FAR LEFT: A MAN PREPARES A HORSESHOE. THE HORSES CAN BECOME AS FAMOUS AS THE RIDERS. ABOVE: A HORSE RESTS IN A MAKESHIFT STABLE AHEAD OF THE GAMES; THE HORSE OF THE WHAZIR BROTHERS, BLOODIED BY THE MATCH; WHIPS ARE WIDELY USED, BUT VOICE COMMANDS ARE EQUALLY IMPORTANT.
extravaganza of traditional sports. In the 2016 Games, held in Kyrgyzstan, the Afghan team came sixth overall – not bad, considering it only had four riders and competed against teams of 12, under unfamiliar rules.
HIGHER PLAINS Chrik has had to fight to keep his buzkashi dreams alive. When the Taliban was at the height of its power in the late 1990s, he fled from his home north of Kabul to the Panjshir Valley, home to resistance fighters who defied two decades of Russian and Taliban occupation. The valley is among the most popular locations for buzkashi in the country, the dramatic landscape making it as inaccessible as it is beautiful.
It was on these high plains that Chrik cultivated his skills as a chapandaz. Only when the country was liberated from the militants’ grasp did he return to the capital to make his name. Yet the spectre of war has never gone away. A resurgent Taliban and Islamic State militants now control roughly half of the country, and bombings in the capital have killed hundreds. As Western governments withdraw their troops and financial support from the country, there are fears of another civil war. “I pray I never have to experience that again,” says Chrik. Yet the creeping violence has not dimmed buzkashi’s appeal to a new generation of chapandazan. As today’s competition comes
to a close, fans start to disperse and horses are ushered away from the battleground. Young amateur riders Abdul Whazir and his brother Jawad load their horse, Toroq, into their family truck to travel the 130km back to their home in Panjshir, as they do every week. Others will ride their horses home. Zakir Mohammad Zaman, the son of the family who sponsors Chrik, watches his idol dismount. He accompanies Chrik to matches in Kabul and spends every free moment around the horses: riding, training and learning from the older riders. “Buzkashi is my life,” he says. His dream is to become as famous as Chrik. He’s not alone. In a land that straddles old and new, staggering beauty and brutal violence, buzkashi’s allure endures. September 2019 113
ESSENTIALS YOUR MONTHLY GUIDE TO WHAT’S HAPPENING AND WHAT’S NEW
GET YOUR KICKS Proving practicality doesn’t mean compromising on style, this effortlessly cool ECCO MULTI-VENT sneaker is the definition of versatile hybridised styling. Featuring GORE-TEX SURROUND® Technology, this ultra-modern shoe sets new standards with its flexible rubber sole, advanced air channeling system and 100% waterproof construction. Fashioned from ECCO full-grain leather for a smooth finish, this sporty sneaker shoe features a hidden lace-up fastening for an easily customised fit. RRP: $349.95 Visit au.ecco.com
WELLGROVE OLIVE LEAF EXTRACT
RESCUE DRY SKIN
Wellgrove Olive Leaf Extract products. Available nationally from Chemist Warehouse, Coles supermarkets, selected pharmacies and health food stores. Visit wellgrovehealth.com.au
Healthy Care Skin Beauty Collagen & Vitamin C Serum enhances natural, radiant-looking skin and visibly improves skin tone, elasticity and firmness. Apply a small amount after cleansing onto fingertips and gently smooth onto face and neck for a silky smooth finish. Now available at Chemist Warehouse. Visit chemistwarehouse.com.au
FIRST IN BEST DRESSED For BOSS, the art of tailoring never stands still, and this season it moves into new territory – tailoring and sportswear are elevated to a new level. Precision design meets a laid-back summer mood. hugoboss.com/au
A PROTEIN PUNCH TO BOOST YOUR RECOVERY Atkins has just launched its NEW Plus Protein shakes! They taste just like a milkshake but contain 25 grams of protein, are low in carbohydrates and contain less than 1.8 grams of sugar! Available in three delicious flavours: Dark Chocolate, Banana Caramel and Iced Coffee. Available from major supermarkets and online at catch.com.au or mightyape.co.nz
TRAINER
121 Build healthy burgers
122 The late-winter muscle plan
B E C AU S E
F I T
I S
T H E
128 Double your skipping intensity
N E W
R I C H
THE CROSSFIT KING Mathew Fraser might be the best-conditioned man on Earth. And heâ&#x20AC;&#x2122;s just getting warmed up
EBENEZER SAMUEL
HAMISH BROWN
September 2019 117
WOD GOD
HEADING INTO THE CROSSFIT GAMES, MAT FRASER WAS A MAN WITH A TARGET ON HIS BACK. JUST HOW HE LIKES IT
Every summer, top CrossFitters compete in “the Games,” a five-day, 14-event CrossFit challenge that’s like the decathlon, American Ninja Warrior, and World’s Strongest Man mashed into one ab-tastic sweatfest. Last year, the final event was called Aeneas because . . . well, Aeneas was a war hero, and presumably ripped. It involved five pegboard climbs, requiring you to hold a dowel in each hand and jab your way up a 2.4m board; 40 thrusters, front squats to overhead presses with a 40kg-barbell; and three 10m loaded yoke carries, in which you shoulder a crossbar attached to a base. Weight is added for each subsequent carry, starting at 192.5kg and going to 300kg. The event separates the very fit from the impossibly fit.It also separates the impossibly fit from Mathew Fraser. Last year – as he was again this year – Fraser was out to retain bragging rights as the Fittest Man on Earth Sporting his trademark half grimace/half smile, the man is a grinder. You don’t sense that he’s moving quickly, but he ends up in front. During the yoke carry, the 170cm, 88kg Fraser, walking as smoothly as you can with 300kg, sailed into first. He won and banged his fist against his chest, energising thousands of fans at the Alliant Energy Center in Madison, Wisconsin. And get this: Through 13 events, Fraser had already piled up 1062 points, 192 more than anyone else could score. He would have won the Games even if he’d started Aeneas by taking a selfie and finished dead last. You may roll your eyes when you see that Fraser uses the tag #HWPO, for “Hard Work Pays Off,” on all his Instagram posts, but it’s self-motivation, not marketing ploy. “Every day, you have 100 points of energy,” the 29-year-old says. “I want to contribute as many of those points towards training as
118
menshealth.com.au
possible.” A mechanicalengineering student who once worked in the aerospace industry, he has weaponised his whole life for performance: he recently moved from his hometown of Colchester, Vermont, to Cookeville, Tennessee, home of multiple elite CrossFitters. He trains at CrossFit Mayhem alongside Rich Froning Jr., 36, who won the Games four times, and women’s champ Aussie Tia-Clair Toomey. Lunch, like all his meals, is prepped by his fiancée, Sammy Moniz, who created an oatmeal-, chicken-, and steak-rich Instagram feed for fans, @feedingthefrasers. Fraser does another workout in his garage home gym, usually listening to Joe Rogan’s podcast.
BATTLE READY The Games reward all-around fitness, so Fraser trains for everything. He can deadlift more than 225kg, run 1.6km in five minutes and 20 seconds, and row 42km in less than three hours. “Mat continues to refine his mechanics,” says Kelly Starrett, a physical therapist
who regularly works with A-list athletes. “He’s like a shark . . . on rails . . . with laser beams.” Right now that energy is spent getting ready to defend his crown at this year’s Games (August 1 through 4). Tying Froning’s record of four wins would elevate Fraser to stunning stardom. When Froning won his first title in 2011, 26,000 people entered the Games; in 2018, 415,000 entered. What was once seen as an exercise fad now rules mainstream fitness. That Fraser is lifting CrossFit higher is shocking, since ten years ago, doctors told him his exercise would be limited to “light jogging.” An athletic mutant, Fraser swam at age one, water-skied at two and climbed upstairs on his hands at five. He gravitated toward Olympic weightlifting at age 12 and after graduating high school, he went to the Team USA training centre in Colorado. His goal: the 2016 Rio Olympics. Then, in 2009, while training for the junior world championships, he heard a crack in his lower back while doing a clean. A few training sessions later, he heard another crack when performing a heavy squat. He competed anyway, finishing 15th. X-rays revealed he’d broken his LV5 vertebra in two places. Doctors told Fraser, then 19, his weightlifting days were over. But he found a surgeon willing to try an experimental operation. Fraser endured 18 months of rehab, four in a hips-tonipples cast. He eventually built his strength back, but
his Olympic aspirations had waned. He enrolled at the University of Vermont. Fraser joined a local CrossFit box to use its equipment. The gym owners encouraged him to join class workouts and convinced him to enter a CrossFit competition. He showed up wearing Nike AirMax 90s and won the event and $500. He bought a pair of CrossFit shoes – and was hooked. “The more I did CrossFit, the more I wanted to work on my weaknesses,” he says. By 2012, he was in the world championships. He finished second in the 2014 and 2015 Games, then won the next three years, pocketing more than $1 million in prize money. His sponsorships may bring in even more. (Hard work really pays off.)
GROUNDED HERO Froning’s earlier success provides a template for Fraser. Froning turned his Games titles into a long-term deal with Reebok and his own gym and coaching business. But Fraser could do more. He already has deals with Nike, equipment maker Rogue Fitness and several performance brands. He has 1.5 million Instagram followers, more than Froning. But none of it seems to matter to Fraser. Remember the 100 points of energy. As Fraser puts it, “I don’t wanna half-ass two things. I wanna whole-ass one thing.” He doesn’t do pretty. He shaves his head because it’s “zero maintenance” and tells me he doesn’t care for six-pack
abs, even as he sports an eight-pack. Part of the Games’ draw is that regular people and elite athletes qualify the same way: by placing well in a month-long series of workouts dubbed the Open. Fraser does the same WODs you can do; he just does them better. The Open was once the Games’ key qualifier, but this year there’s a new format. CrossFit has added 15 independent, sanctioned events worldwide. Top placers earn Games berths. Fraser envisions these “sanctionals” becoming CrossFit’s take on the PGA Tour, in which each event has its own reputation. Fraser is all at once superstar and regular person. It’s a tough balancing act. In 2017, the Games moved from ESPN to CBS Sports, which televises the finals and also livestreams them on social media, leading to more than 10 million viewers across all platforms. Fraser recently completed a USO tour with country singer Kellie Pickler, actor Milo Ventimiglia and snowboarder Shaun White. “Rich Froning Jr. and Mat Fraser have done very well in their sport,” says David Schwab, executive VP of celebrity talent agency Octagon, who’s struck deals with Michael Phelps and Kevin Durant. “But the guys who have gained greater relevance from niche sports have done so via cameos in movies and broader promotional work. Think John Cena.” Fraser, though, says he’s not concerned with crossing over. “I love being who I am right now.”
“He’s like a shark . . . on rails . . . with laser beams”
THE CROSSFIT KING
CF MASTERCLASS Not sure how to tackle CF’s most badass moves? These tips from the champ will prime you
THE SNATCH WHAT IS IT?
The most technically demanding move in CrossFit, the snatch has you lifting a loaded barbell from the ground to overhead, all in one motion. FRASER’S WISDOM “Keep your arms absolutely straight and locked out through the first part of the lift so all the power from your hips will translate upward.”
THE MUSCLE-UP WHAT IS IT? The muscle-up requi that you start hanging from a bar or rings then pull your entire torso above it, locking your arms out at the top. FRASER’S WISDOM “Do not try ring muscleups until you are very good at strict pull-ups. Learn pull-ups first, then muscleups will come.”
CARDIO ROW WHAT IS IT?
The cardio row machine mimics what it’s like to row a boat. A typical CrossFit workout has you row a set distance or number of calories. FRASER’S WISDOM “Start coiled close to the rower, then extend your legs, then your hips, then follow through with your arms. It will feel unnatural.”
THE ASSAULT AIRBIKE WHAT IS IT? This cardio
crusher has your feet pedaling and your arms pulling against variable resistance, typically for a set number of calories. FRASER’S WISDOM “Embrace the pain and just go hard. Keep telling yourself the pain will leave in a little bit, because you’re never on there for long. There is no form.”
September 2019 119
NEW PODCAST
In this brand new podcast , we chat to movie stars, athletes, musicians, industry experts and extraordinary blokes about how they have overcome adversity to find strength in their lives.
HQJWK 6HVVLRQV 0HQ¡V +HDOWK 6WU Episode 1
Download the Menâ&#x20AC;&#x2122;s Health Strength Sessions podcast on your favourite streaming app or visit menshealth.com.au
F E AT H E R W E I G H T TAST Y B U R G E R S
TURKEY & FETA PATTIES WITH BRIOCHE BUNS
FEATHERWEIGHT TASTY BURGERS
CONFIRM YOUR STATUS AS KING OF THE GRILL WITH THESE ONE-STEP BURGERS. NO STRESS, JUST IMPRESS
Excel when on chef duty with these lean turkey burgers:
710
they’ll keep everyone happy without derailing your
KILOJOULES
fitness goals. Chow down with impunity
5G FAT
FEATHER PILLOW
Beyond the protein, turkey is rich in tryptophan, a precursor to melatonin. This decreases the time it takes to drift off and improves sleep quality, essential for healthy weight loss.
ADAPT TO THRIVE
Though it might lack the hipster status of some trendier herbal supps, basil is an adaptogen OG. Research suggests it can activate neurotransmitters to improve your mood and make you more energetic.
19G CARBS
11G
PROTEIN
What you’ll need For the patties: (serves 8) 1 Turkey breast, 700g 2 A slice of bread 3 Feta, 50g 4 An egg 5 Salt and pepper 6 Fresh basil, 2tbsp 7 A clove of garlic 8 Half a red onion To serve: 9 Flour, 2tbsp 10 Brioche rolls, 8 11 A head of lettuce 12 Mayonnaise, to taste 13 Tomatoes, 4
Method
TRUE CLOVE
Garlic isn’t just a flavour bomb. It’s packed with immunity-enhancing compounds such as allicin, which give your clove the power to chew through your chances of a spring cold.
FETA IS BETTER
WORDS: MICHAEL JENNINGS; PHOTOGRAPHY: MICHAEL HEDGE
As well as beating standard cheese for fat and kilojoules, feta is made from sheep’s milk, which contains A2-beta caseins, a gentler form of slow-release protein than the A1-beta in cow’s milk.
STEP 1 Pay attention, because this is a little complicated. Throw all of the patty ingredients into a food processor and blitz until everything is mixed together and . . . well, that’s pretty much it. The feta is key: its fats will make your lean turkey patties juicy. STEP 2 Form eight equal-sized patties with your hands and refrigerate to firm them up. Before cooking, give them a dusting with flour. This helps to create a crust when they’re being grilled or barbecued. STEP 3 Resist the urge to press the burgers when they’re on the grill to ensure all the juices stay inside, and don’t flip them too often. Grill for a few minutes on both sides, ensuring the patties are cooked all the way through. Serve on toasted brioche with lettuce, mayo and sliced tomato. That’s a job well done.
September 2019 121
YOUR LATE-WINTER WORKOUT PACKAGE Don’t let winter hibernation water down your physique. Sweat out excess comfort food with two killer pieces of kit and 15 minutes of hard work. Summer muscle starts now
3A
2A
1A
2B
1B
MUSCLE ON THE MOVE
Little known fact: summer gains start in September. And they begin with an often underated piece of equipment: the resistance band. Employ it to maintain strength when it’s too cold to hit the gym and prevent your hard-won muscle from wilting on the vine. Do four rounds of this five-move giant set, taking a two-minute break between the completed rounds. The best part? It’ll take you just a quarter of an hour.
122
menshealth.com.au
1|| BANDED BENT-OVER ROW
2|| HAND-RELEASE PUSH-UP
(12 reps)
(12 reps)
Begin your set by standing on the middle of the band with your feet shoulderwidth apart. With your knees slightly bent, hinge forward at your hips to grab each end of the band. Brace your core and make sure your back is straight (A). Leading with your elbows, pull the band back to bring your shoulder blades together (B). Squeeze for a second at the top, then slowly release.
Stopping at the bottom removes the natural bounce of your arms, chest and back, firing extra muscle with fewer reps. Assume the push-up position with your body straight and your hands below your shoulders (A). Lower your chest to the floor (B), lift your hands off for a second, then place them back and push up explosively.
YO U R L AT E -W I N T E R WO R KO U T PAC K AG E
THE SPEC
WORKOUT
15 MIN
RESULTS IN
2
WEEKS LEVEL
MID 4A
4B
5A
5B
3B
3|| DIP
4|| BANDED FRONT RAISE
5|| BANDED BICEPS CURL
(12 reps)
(12 reps)
(12 reps)
With your feet in front of you, set up on a box (a chair will do) – or, if you’re less confident about your triceps, a step or the side of your bed. Start with your arms locked out and your shoulders set down (A). Drive your elbows back to lower yourself until you feel a stretch in your shoulders (B). Push back up. Rest in the starting position if you need to.
Target your shoulders and abs in one move: think of this as a beach-body cocktail. Stand with your feet on the band, holding each end. Keep your back straight and your glutes tense (A). Squeeze your shoulders to raise your arms until they are parallel to the floor (B). Tense your abs to stay solid. Release slowly and return to the start.
You knew it was coming – you hoped, even. And we dare not disappoint. Stand on the band with your feet at shoulder width. Grab each side of the band (A). Keeping your elbows close, curl the band to shoulder height (B). Squeeze your biceps for a moment, before gently lowering. Then administer sunglasses. And smile.
September 2019 123
2A
1A
3A
1B 2B
BURN OFF WINTER LARD
Winter weekend away got the better of you? This workout is the salve for any… er,“soreness”. With the help of a skipping rope, you’ll move your entire body to enhance blood flow, with some gentle cardio thrown in to flush out last night’s booze. Allow 15 minutes to complete the following sequence twice. Remember: slowly but surely wins the race to a full recovery.
124
menshealth.com.au
1|| LATERAL LUNGE
2|| SKIP
(5 reps per side)
(30sec)
Your first challenge is to stand up. With your feet wide apart and your chest up (A), put a slight bend in your knees and hips. Staying low, step to your left and shift your weight in that direction (B). Keep your chest and head high. Pause at the bottom, then push off the bent leg to return to the starting position and proceed straight into a lunge to your right.
Pick up your rope as quickly as possible (A) and start skipping. . Keep your elbows tucked in by your sides and try to rotate with your wrists, rather than at your elbows. Don’t look down at your feet. Keep your head and eyes up (B) – it will stop you tripping on the rope, even as you start to tire at the end of your 30 seconds.
YO U R L AT E -W I N T E R WO R KO U T PAC K AG E
THE SPEC
WORKOUT
15 MIN
RESULTS IN
2
WEEKS LEVEL
EASY 4A
4B
5A
5B 3B
3||PLANK GET-UP
4|| SKIP (30sec)
5|| ELEVATED PUSH-UP
(8 reps) You should be blowing a bit now, and that’s good. Set up in a plank position, with your feet and elbows on the floor, your core tight and your back flat (A). Push up onto one hand, then the other, into a high plank, with your arms straight and under your shoulders (B). Reverse the move to the ground and repeat seven times.
If you’re new to skipping, focus on getting through the 30 seconds without getting in a tangle. With a relaxed grip on the handles (A), rep away (B) until your timer sounds – counting your reps can make you tense up as you approach your previous best mark. If you’re a dab hand at this, upgrade your efforts to double-unders (see page 128).
Select a raised surface and get into a push-up position, with your index fingers and thumbs forming a diamond (A). Slowly lower yourself, pause at the bottom (B), then flex your chest to power back up. Give yourself 30 seconds’ rest before restarting the circuit from the top.
(20 reps)
September 2019 125
FIT TO RUN
FIT TO RUN
Smash your race PBs by adding this lower-body blitz from MH fitness director Todd Liubinskas to your training regimen DANIEL WILLIAMS
JASON LEE
IF YOU’VE SIGNED UP for a running event this spring, avoid the rookie error of doing nothing but pavement pounding until race day. You’ll perform better if you focus on building up the muscles of your lower body, says MH fitness director Todd Liubinskas, who’s set his sights on three big tests of endurance: Red Bull Defiance on Aug. 31; the Blackmores Half Marathon on Sept. 15; and the New York Marathon on Nov. 4. “Strengthening your glutes, hamstrings, quads and obliques will help you push through the challenging parts of a run,” says Liubinskas. Weights-honed muscles and connective tissue are less likely to break down under race pressure, while heightened neuromuscular coordination will allow you to run faster. “You’re going to have your core turned on through the entire workout, helping you to carve a six-pack,” adds Liubinskas. “These moves are also going to deliver some nice definition to your quads.”
BUILD LONG-HAUL STRENGTH Superset moves 1 & 2, then 3 & 6, then 4 & 5. Rest for 30sec between supersets. Do twice a week
A A
B
1
A
B B
2
3
FRONT-RACK LUNGE
SINGLE-LEG DEADLIFT
HIP RAISE
With a KB racked on each shoulder (A), step forward strongly with your right leg (B). Return to start. Do 3x10 reps on each leg.
With a KB in your right hand (A), hip-hinge so your left leg extends straight behind you (B). Return to start. Do 3x10 reps on each leg.
Press your mid-back into a fixed bench, a barbell across your hips (A). Squeeze and raise your glutes (B). Do 3x12 reps.
A
B
A
B A
4
5
B
6
PALLOFF PRESS WITH BAND
BOX STEP-UP
GOOD MORNING
Pull a taut resistance band into your chest (A). Feeling the move in your obliques, push the band out; return to start (B). Do 3x5 per side.
Holding dumbbells, plant your right foot on a box (A). Use leg and glute power to step up (B). Lower under control. Do 3x12 on each leg.
With a barbell across your shoulders (A), hip-hinge until nearly parallel (B). Stand up. Do 3x12 reps.
THUMPIN’ GOOD Rev up your workouts with the totally wireless Powerbeats Pro highperformance earphones ($349.95; harveynorman.com.au). With up to nine hours’ listening time and sweat-resistant earbuds, you’re covered.
September 2019 127
DOUBLE THE BURN Send your cardio healt lth h and weight loss soaring wit th a move you can do almos t anywhere. The double -u nder – spinning a rope twic e p per jump – is the zenith of sk ipp ping.
b
b
Let’s get to grips wit th it
a
You may be a dab hand with the rope, but double-unders require you to perform each movement with precision: in other words, getting it right, rep after rep. Time to build your technique from the ground up.
1|| POWER JUMP
2||SINGLE-UNDER R
(3 sets of 10 reps) First, work on the jump emptyhanded. Without learning to go higher and stronger, you won’t be able to spin the rope twice on each bound consistently. With your hands down by your sides (A), “pogo” by bouncing up and down with straight legs (B). Keep your head up and your core tight.
(3 sets of max reps) Next, grab your ro ope (A) and practise single-un nders – regular skipping. Your aim m is to rotat te only at your wrists, so keep yo our chest and head up and your elb bows close to your body y. Your bounces should be small, with your feet pressed together (B) ( . Try to beat your rep count each time.
b
b
a
N I M 0 1
ill -unders ween le b u o d f o w bu r n b e t t y pica lly 0 kilojoules 600 -80 n eminently g it a – ma kin investment of y h t it! wor Jump to . e m i t r yo u
128
menshealth.com.au
a
3|| BIG SINGLE
4|| PE ENGU UIN JUMP
(3 sets of 10-15 reps) Get ready for something a little trickier (A). Put the first two moves together by combining power jumps with one pass of the rope and good spinning form (B). Resist the urge to go faster. The rope speed will feel too slow, but the longer you have, the easier it will be to hit your first double turn when the time comes. Perform 10-15 reps. Stop and repeat.
(3 set ts of 10 0r reps ep ) Final lly, accu ust stom your rse self l to the rhyt y thm m an nd sou und of ft the e dou ou e-un r. Drop the rope an nd pog go up up an nd down, as with the he power jumps, but this time wit th your hands out to the side (A). At the top of each jum mp (B), tap your y hands twice to mak ke a “slap-sl lap” noise. You should look – and feel – like a penguin. Trust us, this is a crucial part of your march to progress.
WORDS: DAVID MORTON; PHOTOGRAPHY: PHILIP HAYNES
SKIPPING TRAINING
a
DOUBLE THE BURN
PHASE 2
ROPE IT ALL TOGETTHER
Bounce back
With all the requisi te skills in place, now you can really start spinning. Practise on o alternate days to gi ve your calves and glu tes a break – they’ll nee ed it. Find the rhythm and
Resist the urge to bend your knees as you jump. Instead, make sure your legs are straight and directly beneath you. The elasticity of your muscles and tendons will help you bounce more efficiently.
hundreds in no time e.
PHASE 1
Start right Begin your jump with your feet together and your back straight. Keep your arms as close to your body as possible. If they move too far away, you’ll not only fatigue quicker, but it will shorten the arc of the rope, making it more likely that you’ll trip up. PHASE 3
Wrist factor Now, use a fast “flick-flick” of your wrists to spin the rope twice. Time it with the first upward motion of your jump, to allow plenty of time for both rotations. Land on the balls of your feet and bounce up again. And again. And again. And again.
September 2019 129
ONE WORD ANSWER
QUESTION
ANSWER
Toothbrush
IN HIS DISMAL CELL in Newgate Prison, William Addis picked out a small bone from his soup bowl. The London stationer and rag man had been locked up in 1770 for inciting a riot and now found himself bored, idly playing with the remnants of his supper. For reasons lost to time, he made holes in one end of the bone and threaded it with animal hair, then popped the strange contraption in his mouth. Languishing in a prison notorious for its squalor, lice and degradation, Addis had invented the first modern toothbrush. Little did he know that this small act was the start of what would become a $39bn global oral care industry – though Addis eventually earned his share through his
130
menshealth.com.au
toothbrush company, Wisdom. “For over 200 years, Wisdom Toothbrushes has been dedicated to looking after your smile,” its website says today. But recent scientific research suggests that Addis’s invention has been looking after far more than just your grin. It may even have saved your life. The health of your mouth has huge implications for your wider physical well-being. According to the American College of Cardiology, periodontal disease can raise your heart attack risk by nearly 50 per cent, most likely as a result of harmful bacteria entering your bloodstream through inflamed gums. Regular brushing helps to control the billion or so bacteria you have living in your mouth, 500 million of which
reside in dental plaque. Another study showed that blood pressure levels among test subjects fell progressively as the frequency of toothbrushing increased. That means those two-minute sessions in front of the sink could be the most important cardio workouts you ever do. Dental problems have also been linked to higher incidences of stroke and Alzheimer’s disease, as well as poorer performance in memory tests*. And, with a recent survey** finding that bad breath is most people’s biggest turn-off (above body odour), we have plenty to thank William Addis for. Before his brush, people polished their teeth with an old rag and soot – a process most dentists don’t recommend.
WORDS: YO ZUSHI; PHOTOGRAPHY: JOBE LAWRENSO; *JOURNAL OF NEUROLOGY, NEUROSURGERY & PSYCHIATRY; **BRITISH DENTAL HEALTH FOUNDATION
What bathroom implement can help you brush off your risk of heart attacks?
FEELING PLUCKY? Take the pledge, and choose to only eat at cafes and restaurants that serve cage-free eggs.
rspca.org.au/the-flock
choosewisely.org.au |
@RSPCAchoosewisely | #RSPCAchoosewisely