MH UK Jan/Feb 14 by Arnir

25 43 77

SUBSCRIBERÕS COVER

NEWSSTAND COVER

FILTER THE KNOWLEDGE

ON THE COVER

AGENDA

CORE

TIME

P57 WIPE OUT EXCESSES!

THE 24 BIGGEST TRENDS IN HEALTH 2014

P43 MO MUSCLE, LESS MONEY

This is your eficient guide to wringing greater results from every second of your day. You can start with a waist-trimming breakfast on p82 (hint: it tastes nothing like cardboard dunked in milk). Then suck on this: a simple mint can double your fat burn during exercise (p77). After that, treat your body to a post-gym pint – it helps (p87), the before lights-out, down a shake that switches on muscle growth (p81). Consider that 24 hours well spent

Five moves and three pills to neutralise those New Year kcal

P61 6-PACK ON A PLATE

Protein-fortified snacks come with hefty claims. We pick the muscle-building winners

P66 EVERYMAN TO ELITE

How MH’s skinny intern gained 12kg to transform himself into the model you see on this cover

P110 THE 5:2 SEX DIET

Get of on the right foot – in the right trainers. Here are the workouts (p26), women (p32), watches (p31) and, er, insectbased protein bars (p29) that will define your body over the next 12 months

Get ripped – not ripped of. This gym-membership buyer’s guide is your (con) spotter

P46 DETECT YOUR HABIT

Find out if you’re lying about how much you drink with our quick booze self-test

P49 SEXUAL RESOLUTIONS

Eight acts all men should try. Now to find an accomplice...

With this programme, keeping her satisfied is a part-time job

P116 NEW LAWS OF MUSCLE

Make this the year those bold promises hold up with MH’s essential gym cheat sheet

P125 62 WAYS TO SHED 5KG

Two months’s worth of tips for weight loss that will last all year COVER CREDITS PHOTOGRAPHY GLEN BURROWS STYLIST STEVEN BUCHAN GROOMING SUSANA MOTA CLOTHING (NEWSSTAND) NIKE CLOTHING (SUBSCRIPTION) DOLCEGABBANA.COM

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MEN’S HEALTH 13

... AND PUT IT TO GOOD USE

01/14

88 110 141 159 FEATURES #1

FEATURES #2

STYLE

QUIZ

P88 THE VICE IS RIGHT

P110 INTIMATE FASTING

This is your style curriculum for 2014, designed to ensure your appearance at work is top of the class. Restock your pencil case with the smartest desk accessories on p143, outwit the sales on p145 and take our chemistry lesson on p153 to find a fragrance that’ll take your focus up a grade. Swots can turn straight to our sartorial baccalaureate on p155

Whether you’re Pete Doherty or a social drinker with a caReine addiction, you need to know what you’re taking. We recommend you start by taking our 29-question quiz on p159. From party drugs to painkillers, steroids to spices you already have in your kitchen cupboard, use these tips to measure and minimise the damage to your body

It’s time to liberate fast food, porn and gambling from the sin bin. MH indexes man’s main indulgences so you can have your vice and enjoy it

P94 REMADE IN CHELSEA

Four TV toRs, one ambition: to sculpt defined six-packs in under a month. There will be tears, tantrums – and results

The twice-a-week secret to better sex and stronger ties

P116 MH’S GYM INDUCTION

Everything your PT won’t tell you about the sweatbox

P125 BE FIT FOR FEBRUARY

Resolutions so eRective you’ll hit your targets before spring

P102 THE ONLY 7 RECIPES... ...you will ever need to master. Use them to cut fat, kill colds and appease fussy guests

14 MEN’S HEALTH

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WHAT’S YOUR PULL-UP PB?

EDITOR

TOBY WISEMAN

Performed correctly, the wide-grip pull-up is the true test of strength. Keep your hands wider than your shoulders, bring your chin above the bar, deadhang – and no swinging

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Think you can beat MH? Email a video of your best attempt to webmaster@menshealth.co.uk or tweet us @MensHealthUK. The reader who racks up the highest rep count before our March issue hits the shelves will receive a mystery (quite possibly health-related) prize. Good luck.

16 MEN’S HEALTH

MEN’S HEALTH IS PUBLISHED IN THE UK BY HEARST RODALE LIMITED, A JOINT VENTURE BY HEARST MAGAZINES UK, A WHOLLY OWNED SUBSIDIARY OF THE HEARST CORPORATION, AND RODALE INTERNATIONAL, A DIVISION OF RODALE INC. MEN’S HEALTH IS A TRADEMARK OF, AND IS USED UNDER LICENCE FROM, RODALE INC. HEARST RODALE LTD, 33 BROADWICK STREET, LONDON W1F 0DQ. TEL: 020 7339 4400. FAX: 020 7339 4444. RODALE’S MEN’S HEALTH (ISSN 1356-7438). COPYRIGHT © 2013. ALL RIGHTS RESERVED. MEN’S HEALTH IS PRINTED AND BOUND BY WYNDEHAM HERON, THE BENTALL COMPLEX, COLCHESTER ROAD, HEYBRIDGE, MALDON, ESSEX CM9 4NW. DISTRIBUTION BY COMAG. PUBLISHED 11 TIMES A YEAR. CONDITIONS APPLY. FOR ANNUAL SUBSCRIPTION RATES FOR THE UK, PLEASE CALL OUR ENQUIRY LINE ON 0844 848 5203. BACK ISSUES, CUSTOMER ENQUIRIES, CHANGE OF ADDRESS AND ORDERS TO: MEN’S HEALTH, HEARST MAGAZINES UK, TOWER HOUSE, SOVEREIGN PARK, LATHKILL STREET, MARKET HARBOROUGH, LEICS LE16 9EF (0844 848 5203; MONDAY TO FRIDAY, 8AM-9.30PM AND SATURDAY, 8AM-4PM. CREDIT CARD HOTLINE: 0844 848 1601). MEN’S HEALTH, ISSN 1356-7438, IS PUBLISHED MONTHLY, 11 TIMES PER YEAR, (EXCEPT FEB) BY HEARST RODALE LIMITED C/O USACAN MEDIA DIST. SRV. CORP. AT 26 POWER DAM WAY SUITE S1-S3, PLATTSBURGH, NY 12901. PERIODICALS POSTAGE PAID AT PLATTSBURGH, NY. POSTMASTER: SEND ADDRESS CHANGES TO MEN’S HEALTH C/O EXPRESS MAG, PO BOX 2769, PLATTSBURGH, NY 12901-0239

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ILLUSTRATION: PETER JAMES FIELD AT AGENCY RUSH

FINANCE DIRECTOR, HEARST MAGAZINES UK

GIFTS FROM LACOSTE FOR A MEMORABLE CHRISTMAS

EDITOR’S LETTER INTIMATE FASTING P/110

The two-day relationship diet that delivers full-time benefits

FROM TOFF TO TOUGH P/94

For four weeks, the cast of Made In Chelsea lowered the champagne flutes and picked up the barbells. Here are their six-pack results

MAKE GREED GOOD P/88

Enjoy your greasy rewards without the risk by using the MH Vice Index

HOW MUCH DO YOU REALLY PUT AWAY? P/46

Recognise the signs of a struggling liver to reveal whether you’re deceiving yourself about your drinking

You have in your hands the most important Men’s Health of 2014. It won’t be our biggest, nor is this to say that the coming editions won’t be even better. But it’s a crucial one. The first issue of the year is the place we set out our stall. It’s where we show new readers what we’re all about and perhaps surprise a few returning prodigals in the process. Unsurprisingly, the thorny issue of who to put on the cover became a point of contention in the months building up to publication. Who best personified our aims and goals? Ronaldo? Gosling? Well, perhaps. But it soon became clear that a better role model sat a little closer to home. We first met our editorial assistant, Mark Peacock, when he turned up – all skin, bones and raw optimism – for a fortnight’s work experience in the summer of 2010. He never left. Within a couple of months he knew everyone and could make anything happen. Mark quickly established himself as a man uniquely capable of learning the system and then customising his own improved version. He takes a similar view to his training. He absorbs all the literature – and a pinch of bro wisdom here and there – then tests, stops, measures and tweaks. This methodical approach has taken the relatively slight cardio addict we once knew to the sculpted man-mountain you see on the cover today. The most inspiring thing about Mark is that, unlike Cristiano and Ryan, he has done it all himself. There was (and is) no personal trainer, macrobiotic chef or bootcamp sabbatical involved. You want to know where to source the cheapest chicken breasts to cook up a week’s worth of protein? Or how to shatter a training plateau? Or just to lose a kilo or two without giving up the day job? Mark is your man. Like you from this month on, his original blueprint was this magazine. Mark’s story begins on p66. Your journey, whether as newbie or veteran, begins here. Here’s to your best ever year.

TOBY WISEMAN EDITOR

THE GYM: EVERYTHING YOU NEED TO KNOW P/116

From identifying a sub-standard PT to knowing what that weird circular thing is for, your cheat sheet is here

MENSHEALTH.CO.UK

MEN’S HEALTH 19

THE MH EGGHEADS OUR EXPERTS DONNED THEIR THINKING CAPS TO UPGRADE YOUR MONTH THIS ISSUE IS BROUGHT TO YOU BY… 15 ELITE PERSONAL TRAINERS 11 STYLE GURUS 12 SPORT SCIENTISTS 10 WORLD-CLASS CHEFS 9 CHAMPION ATHLETES

WRITE A SEXUAL TO-DO LIST

TAKE THE STIGMA OUT OF FAST FOOD

DON’T LET YOUR GYM RIP YOU OFF

Our Sexual Adventurer uses her wealth of intimate experience to compile your F**k-It list for 2014. These are the resolutions you won’t quit mid-January (p49)

Walking under the Golden Arches needn’t set your fitness back a step. Price checks the menus of leading fast food joints and tells you exactly what to order each time (p89)

As fitness manager at one of London’s top gyms, Gilbert gives you the tools to score a better deal when the membership consultants come knocking for renewal (p43)

SPEND SMARTER ON FAD HEALTH FOODS

REIGNITE YOUR SEX LIFE

SQUEEZE MORE FROM YOUR MEMBERSHIP

We called Cunlife into the MH Food Lab to examine the glut of protein-spiked snacks hitting your supermarkets in 2014. Work out which are worth the money (p61)

Sex therapist Lousada helps our writer build a better relationship with only two days’ efort a week. If your spark’s dwindling of late, his tips will strike a match (p110)

New to the gym? Not the member of a fully kitted five-star spa? Then let biomechanics expert Ward show you how basic kit can be tweaked for huge results (p116)

COOK DINNER LIKE A MASTERCHEF

MAKE YOUR 6-PACK PARTY PROOF

DIAL UP YOUR SPIN SESSION

Michelin-grade chef Atherton is just the man you need at your elbow to provide you with the only Sunday roast pork recipe you’ll ever need. And yes, it has crackling (p102)

As a leading PT, Staford is used to demanding clients. Still, nothing could prepare him for our six-pack challengers: the cast of Made in Chelsea. See how they fared (p94)

An evangelist of hot new spin class SoulCycle, Stringfellow provides the playlist and instructions to crank your fatburning up a few gears (p38)

NICHI HODGSON

DREW PRICE

ANWAR GILBERT

8 GENERAL PRACTITIONERS 7 SPORTS DIETITIANS 5 NUTRITIONAL SCIENTISTS 5 NEXT-LEVEL STRENGTH COACHES 5 SEX AND RELATIONSHIP THERAPISTS

DR ADAM CUNLIFFE

MIKE LOUSADA

GARY WARD

4 ADDICTION SPECIALISTS 3 ACTION HEROES 2 EX-MARINES 1 VICTORIA’S SECRET MODEL AND THE CAST OF MADE IN CHELSEA

101

ILLUSTRATIONS: JAMES GRAHAM

TOTAL

EXPERTS

MENSHEALTH.CO.UK

JASON ATHERTON

SHAUN STAFFORD

CHAD STRINGFELLOW

IMPRESS THE NEXT TOP MODEL

GO ON, STAY FOR ANOTHER HALF

INVITE THE SPUD BACK TO DINNER

The Sports Illustrated beauty reveals how to win her over. A quick taster: keep your shirt buttoned and stay clear of the dance floor (p32)

Worried about your drinking habits? Liver specialist Dr Brown shows you how to accurately track what you’re putting away (p46)

A tutor at the Institute of Optimum Nutrition, Farrell shares her tips for having your jacket and eating it – with no bloodsugar spikes (p125)

NINA AGDAL

DR ASHLEY BROWN

CAROLINE FARRELL

MEN’S HEALTH 21

ASK MH LIFE’S QUANDARIES, UNPICKED AND UNRAVELLED MARK, LONDON First thing’s first: stop thinking about blowjobs. We realise that’s a big ask but the process of thinking about what’s happening might be the culprit. “Bring your attention to her and focus on the sensations, not the experience,” says Dr Megan Fleming, a sexual psychiatrist. Instead of thinking ‘Will it happen?’ try to relax into her rhythm. Timing your breathing with her movements takes your mind of the impending requirement – and makes it inevitable. Job done, so to speak.

TETRIS LOOKED DIFFERENT AT HESTON’S HOUSE

FORGET IT

GP SAYS I HAVE QCANMYHIGH CHOLESTEROL. I LOWER IT WITHOUT USING DRUGS?

I OFTEN GET THE QMY PHONE’S SENSATION THAT VIBRATED IN MY POCKET, BUT WHEN I LOOK, THERE’S NO TEXT OR MESSAGE.

NORMAL WEIRD

22 MEN’S HEALTH

Don’t listen to the marketeers persuading you to buy alkaline water to lower acidity levels in your blood. The truth is, it’s no better for you than council pop. Your kidneys do a perfectly good job of regulating your blood pH levels, according to Daniel Heil, professor of exercise physiology at Montana State University. A portion of vegetables is as efective as any fancy water. Eating a fistful of peas on a treadmill may not be quite so efective. GET IT

AM I A WEIRDO?

TOM, MANCHESTER The phantom vibrate is a very modern curse. A study in Computers in Human Behaviour found that 89% of people experience it at least once every two weeks. “We’ve become so attuned to looking for signals that the body feels them, even though they’re not there,” says study author Michelle Drouin. “The likelihood of them doubles when you’re stressed, so it’s a good barometer of your mindset if you’re getting them on a regular basis.”

NO.2: ALKALINE WATER

FRESH OR FROZEN? JACK, BRIGHTON

Here are the cold, hard facts: some fruit and veg’s flavour and nutrients deplete on ice, but some positively thrive. Spinach was made for a Ziploc bag; a Polish study found that stone-cold spinach holds more calcium pound for pound than milk. It’s the same for peas: The Journal of Food Science found freezing them increases their antioxidants. As for fruit, most freezes well. Strawberries should never go sub-zero though: their nutrient half-life capitulates faster than an England back four.

WILL, SHEFFIELD The short answer is yes, but you’ll have to get a little fruity with your next grocery shop. The lesser-spotted mulberries have recently been discovered to contain cholesterol-killing compounds which go to work within a month of eating. Here’s how to use the bush to your benefit… As a tea Pick up dried leaves and stew them in water (£3.19 etsy.com/uk). As a snack Throw the berries into your porridge (£7.14 buywholefoodsonline.com). As a supp Take the extract daily with water (£11.44 healthmonthly.co.uk).

The number of extra years you’ll live if you manage your cholesterol from the age of 30 Cardiovascular Research

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PHOTOGRAPHY: LISA SHIN | FOOD STYLING: MATT VOHR / HALLEY RESOURCES

CAN’T I COME QWHY FROM BLOWJOBS?

DOES IT WORK?

MENSHEALTH.CO.UK

N 4 D E EW CO FA DE SH D IO

T TH HE I N CL KS AS IT S T ’S H A AT RA VE

T 9 YO HE U VIT NE A E D MIN

T FA HE FI CE YE TN O A ES F R ’ S S

IN FO HE R 2 AL 01 TH 4

T HO H E W T NE OM TE W AN ST

K OF IT T IT HA S T TI ’S M A E HE

T ST HE R E 10 SS M I CU N U RE TE

EDITED BY JAMIE MILLAR

MEN’S HEALTH 25

A 1-4

THE ACTION MAN

THE ROCK STAR

THE GROWTH STATS

THE READING LIST

SILVER SCREEN PERFORMANCE

For a 2014 body that will endure, follow the lead of Hobbit star Manu Bennett, Hollywood’s go-to for athletic muscle

26 MEN’S HEALTH

PHOTOGRAPHY: PETER YANG| STYLIST: MONTY JACKSON | GROOMING CHRISTINA GUERRA AT CELESTINE AGENCY | CLOTHING: JEANS: DOLCE & GABBANA DOLCEGABBANA.COM. SHIRT: ONASSIS NEW YORK ONASSISCLOTHING.COM, SHOES: FIORENTINI + BAKER IORENTINI-BAKER.COM, BAG: OFFICINE CREATIVE OFFICINECREATIVEITALIA.COM

hen Hobbit director Peter Jackson needed a last-minute replacement with the requisite physicality for orc chieftan Azog, he called Spartacus star Bennett – who jumped in. It’s a lifelong habit: “I grew up in the Bush, swimming in rivers and climbing trees,” he recalls. “There was a eucalyptus tree with a 50ft rope so I could swing into the water. One time I landed on this large snake. I hydroplaned out of there…” Clearly he was an early adopter of machine-free functional fitness – which paid of when he was a penniless actor in LA: “I was living in this small concrete hacienda with security bars on the doors and windows; I had no car and very little money,” he recalls. “I’d do chin-ups on the bar across the doorway and press-ups and sit-ups on the roof; I’d stack a plastic milk crate with anything heavy and do curls and presses.” How’s that for improv? His cardio meanwhile came from jogging up Hollywood’s Runyon Canyon: “When I first started, I could only make it a quarter of the way. After a while, I got to the top.” With both Hobbit sequels bookending 2014, plus season two of superhero TV series Arrow in between, the moral is that success, like fitness, might not come free, but it doesn’t cost anything – apart from efort. The Hobbit: The Desolation of Smaug is out on 13 December

GAIN ACTION HERO MUSCLE ON THE RUN These exercises from Bennett will build an all-action body in the outback or your local health club. Complete the prescribed sets, or do 5 circuits with minimal rest for a workout more brutal than Azog himself.

MENSHEALTH.CO.UK

01 BOX JUMP / 3 SETS OF 15 REPS

IN 2014 THE ROCK IS GETTING BIGGER…

This year Dwayne takes on The Stath and Arnie’s loincloth

Find a log or bench at about knee height. Bend your knees and jump onto it, landing softly, then step down. “Form is key here as the impact can strain your joints and ligaments,” warns Bennett.

You’re going to need a stronger shelf

FAST & FURIOUS 7 (11 JULYX JASON STATHAM

THE ROCK

02 PULL-UP / 3 SETS OF 10 REPS

Find any horizontal bar, branch or ledge and pull up so your chin clears it. “Lower yourself until your arms are straight,” instructs Bennett. “Your shoulders and back will stretch right out.”

HERCULES: THE THRACIAN WARS (25 JULYX

CONAN

03 HILL SPRINT / 5 SETS OF 40 SECONDS

DIGITAL IMAGING PHIL LUPTON AT PRE MEDIA | ILLUSTRATION ALCHONIC AT SYNERGY ART | GETTY, ALLSTAR

“These have given me the best cardio results of any outdoor exercise,” says Bennett. The clue is in the name – sprint up, walk down – but a set of stairs or even an incline treadmill will work too.

BIG BOOKS (WITH BIG TITLES)

Evolution: The Cutting Edge Guide To Breaking Down Mental Walls And Building The Body You’ve Always Wanted by Joe Manganiello £10.34 amazon.co.uk

02 THE ROCK

Fit Forever: Train Like An Action Hero, Stay Fit Forever by Dolph Lundgren £11.08 amazon.co.uk

…AND CROSSFIT ISN’T GOING AWAY EITHER

The numbers surrounding the extreme workout fad are crazier than its WODs

$100m company

20m

page views the week of the games

60,000

$250,000

trainers

prize money

04 ROPE SNAKING / 5 SETS OF 30 SECONDS

More and more gyms have battle ropes; you can also just buy a plain old one (15m x 40mm) and gafer-tape the ends. Pump your arms alternately to create a “snake” and boa-strong arms.

8000

new aﬃliates a week

aﬃliates

countries worldwide

MENSHEALTH.CO.UK

70%

growth rate

MEN’S HEALTH 27

Collection: Model: Movement: Crystal:

OfďŹ cial Watch and Timing Partner of:

Freelancer 7730-ST-20041 Automatic mechanical chronograph Sapphire crystal with antiglare treatment

THE NOW NUTRIENT

THE 2014 SUPP-DATE

YOUR NEW RDA TO TAKE TO HEART If 2013 was all about

Supps on the up (and down) Examine.com’s research reviewers* reveal what you should use and lose in 2014 GOING UP

vitamin D, then 2014 is K’s year. This arteryoiling smoothie will keep things ﬂowing

AGMATINE Better than arginine for increasing nitric oxide production, with added cognitive and pain-killing benefits. Take 2-3g a day (£36 for 50g bulkpowders.co.uk)

BLEND AWAY THE YEARS

ARGININE The original NO2 booster is a no-no: other supps are shown to be more potent (nitrate and garlic) or come with better side eeects (agmatine, above)

zz D-ASPARTIC ACID The initial study showed a boost in testosterone, but recent research saw no such increases. You’re better oe with vitamin D, ZMA supps and sleep.

DON’T LET A NO-K DIET STEM YOUR FLOW

• Kale, 2 leaves Unsweetened • almond milk or

•

MENSHEALTH.CO.UK

CREATINE The bodybuilder’s fave also cuts your risk of Parkinson’s and diabetes. Take 2-5g a day, even if you don’t lift (£4.19 for 250g myprotein.co.uk)

INGREDIENTS

• • • • •

HMB Taking it before your workout reduces soreness; pairing it with ATP delivers huge strength gains. Take 2 pills, 3 times daily (£30 for 120 uk.usn-sport.com)

water, 250ml Vanilla protein powder, 2 scoops Banana, ½ Dates, 2, pitted Walnuts, 2tbsp Shredded unsweetened coconut, 1-2tbsp Ice cubes as desired

GOING DOWN

*EXAMINE.COM IS AN INDEPENDENT, PHD-STAFFED WEBSITE WHICH REVIEWS SUPPLEMENT RESEARCH | WORDS: JAMIE MILLAR | PHOTOGRAPHY: JOHANNA PARKIN | FOOD STYLING: HENRIETTA CLANCY | ILLUSTRATION: ALCONIC AT SYNERGY ART, WESLEY MERRITT AT DEBUT ART

cientists are starting to realise you need more vitamin K in your life: it prevents your arteries from stieening, while also snap-proofing your bones. Just as the old RDA for vitamin D was barely enough to avoid rickets, so the basic prescription for K is just enough to stop your blood hemorrhaging. But who wants the bare minimum? “The optimal dose of vitamin K is 1000mcg: 10 times the current RDA,” says Sol Orwell, co-founder of independent research site examine.com. Supplements aside (try Superior Source Vitamin K1 £19.67 amazon.co.uk), your most potent dietary source is kale. NB It needs to be blended so your body can mop up a sueicient amount of K, which is why smoothies are the smart option. You’ll also need a little dietary fat for maximum absorption. Fortunately this kale-based shake from Brian St Pierre of Precision Nutrition (precisionnutrition. com) has you covered. It’ll make upping your intake smoothie sailing.

5-7 A

THE BARS WITH LEGS

WHAT TO DO First, strip the central stems from the kale leaves: they’re tough and taste bitter. Then blitz the leaves with the rest of the ingredients until smooth. Then? Drink. It’s not one of Jamie’s “15min” meals.

WHAT YOU GET “As well as K, kale contains A and C, plus indole-3-carbinol, which prevents testosterone being converted into the female sex hormone oestrogen and slows cancer cell growth” says St Pierre. Eat that.

TRIBULUS TERRESTRIS A recent study on low-T men found its eeect was one of the weakest of all testosterone supps. Again, stick to D, ZMA and Zzz.

THE BUZZWORD IN PROTEIN

As whey increases in price, expect more insect-based supplements. You can already buy cricket bars (Chapul £3 buggrub.com). At 6g of protein apiece, they won’t make you huge, but that’s still 3x more than a Nutrigrain. Plus they actually taste pretty good.

MEN’S HEALTH 29

THE FUTURE OF FITNESS

THE SMART BUYS

THE ROLLING REPORT

8-10 A

TRACK STAR

This smartwatch is a heart-rate monitor without a fiddly chest strap; a GPS to map your runs; a workout scheduler and an MP3 player so you don’t need to lug your iPod. It also has Bluetooth to connect to your wireless headphones. Did we mention that it tells the time?

miCoach Smart Run £250 adidas.com

TECH IT UP A LEVEL From cutting-edge blade-bottomed shoes to a PT on your TV and a watch with AI, 2014’s kit is seriously clever

TIMESHAVER

WIORDS: BERTAN BUDAK | PHOTOGRAPHY: MARTHA PAVLIDOU AT WEARESTUDIO33.COM | ILLUSTRATIONS: WESLEY MERRITT AT DEBUT ART

GYM IN A BOX

Xbox One £430 xbox.com

Xbox One is making a play to be your PT by streaming fitness videos. What makes it more than a workout DVD is the Kinect motion sensor, which assesses your form and even tracks your heart rate via your skin colour. Suddenly waving a controller looks even more stupid.

SpringBlade £130 adidas.com

Make some intelligent purchases Soon everything will come with chips to monitor your activity – otherwise you won’t even know you’re not trying hard enough

CLEVER PLAY ETA: EARLY 2014 Boasting a higher IQ than most players, the Adidas miCoach Smartball records the speed, bend and trajectory of your strikes to improve your delivery. You’ll soon be bending them like Baines. adidas.com

MENSHEALTH.CO.UK

ACE SERVICE ETA: 2014 Sensors in the handle of the Babolet Play Pure Drive log the spin, power and precision (hopefully) of your shots to hone your technique. No word if it will clear up controversial line calls. babolat.com

H20-LEVEL ETA: MARCH The Blufit bottle tells you how much you should drink for optimal hydration based on factors ranging from your weight and age to the temperature and humidity. But sadly not how hungover you are. blufitbottle.com

Minimalism aside, 2013’s key footwear trend was “energy return”: increasing eficiency and decreasing efort. SpringBlades take that concept, and you, a step further. Each diagonal ‘blade’ traps air as your foot hits the ground and launches you forward as it releases. And let’s face it, bladefoot is way more badass than barefoot.

523

THE NUMB3R

The percentage growth of foam roller maker Trigger Point Therapy since 2009. Rolling improves your performance, speeds up your recovery and will only get bigger in 2014. Apart from TPT’s new travel-sized Grid Mini, that is (£23 triggerpointuk.com), which lets you roll anywhere.

MEN’S HEALTH 31

A 11-14

THE WOMAN YOU’LL LOVE

THE DATES IN DATING

THE ADULT TOYS

THE DOTCOM BOOM

THE NEXT TOP MODEL

azy journalism it may be, but it’s easy to see why Nina Agdal gets labelled with the “next Kate Upton” tag. Widely expected to cover Sports Illustrated’s illustrious Swimsuit Edition last year, she was pipped when Kate did the double (we’d bet on Nina for 2014 though). She did, however, follow Kate by seductively eating a burger to advertise US chain Carl’s Jr - truly, our kind of gal. And when Kate was unable to accept precocious California teenager Jake Davidson’s YouTube prom invitation, Nina stepped in. Davidson later described her as “the perfect date”. But how would she describe hers? “I love it when a man can give as good as he gets and have a comeback to what I say,” she reveals. “I don’t take myself seriously, so if you can bounce of of me then I’m like, wow, you actually have something to say, rather than just standing there like I’m talking to a wall. No-one wants that.” Here’s what our tip for 2014 does want.

COMING SOON

What’s going to be rocking the world – or moving the earth – of sex and dating in the next 12 months

32 MEN’S HEALTH

KILL CURIOSITY

“Don’t interview me on a date. It’s all right to be interested in my life, but do it smoothly – don’t make me feel like I’m in a job interview. Don’t ask me questions like, ‘Where do you see yourself in 10 years?’ I don’t want to be interrogated. It’s uncomfortable.”

MAKE A PLAY AT THE GAME

“The best place to meet someone is at a sports event or a gallery opening,” advises Agdal. “It’s good if there are activities going on so when you approach someone, you already have something to talk about.”

LIGHTEN UP LOADS

“Don’t take yourself too seriously – it’s so boring. That’s the diference between cockiness and confidence. Cocky is not fun or sexy.”

ALREADY HERE

DECEMBER 2013

EARLY 2014

SUMMER 2014

LATE 2014

STRIPPEDSDOWN SEX APPS Forget Blendr, Tinder et al: the likes of Pure and the more Ronseal-named Bang With Friends mean no more beating around the (proverbial) bush. See our user guide on p49 for more.

REMOTES CONTROL VIBRATORS The Vibease (£49 vibease.com) is worn by her and controlled by you from wherever you are via a smartphone app. Wearable tech just got sexier.

THE ‘GUYBRATOR’ Pulse (£69 hotoctopuss.com) claims to be the first vibe specifically designed for men. It also has a vibrating underside in case you want to let her join in the fun. We suppose it was only a matter of time...

PERSONAL MATCHMAKING US service Tawkify arrives in the UK, promising to take away the hassle of online dating (for a fee). Like personal training, except they’re trying to get you into bed, not out of it.

SAMESSEX MARRIAGE The score as it stands: common sense and basic human decency 1, organised religion 0. Although it does raise the frankly terrifying prospect of two bridezillas.

SPRAY AND DELAY From one of the brains behind Viagra, Tempe is a spray-on anaesthetic, which delays, well, spraying. It works in five minutes and makes you last up to five times longer.

MENSHEALTH.CO.UK

WORDS: JAMIE MILLAR | ILLUSTRATION: WESLEY MERRITT AT DEBUT ART

Danish beauty Nina Agdal is our hot (and we do mean hot) tip for 2014. These are her tips for turning up the temperature

CLEAR THE FLOOR

POKE (FUN AT) HER

“I do not dance. If you don’t either, don’t try – you’ll just look stupid. There are hot girls out there who aren’t dancers. I’ll be at the bar, watching people having fun and sipping my drink: a beer (Presidente) or, if it’s a more fancy place, a vodka soda.”

“As a model, I get told how good I look a lot of the time. So don’t call me beautiful – it gets old. You need to make me laugh by making fun of me.”

CHANNEL YOUR INNER JAMIE

CHEST SAY NO

“Don’t show up with a shirt that’s buttoned too low; that’s a definite no-go for me. I don’t like that sleazy Miami [read: Essex] style. It makes you look stupid.”

THE Word

PHOTOGRAPHY: DEREK KETTELA / TRUNK ARCHIVE

EARLY 2015 ORIGAMI CONDOMS These silicone, accordion-like, hypoallergenic prophylactics are easier to put on and provide more sensation than the regular ones – with no papercuts.

MENSHEALTH.CO.UK

JIMMYJANE The “Apple of sex toys” makes stylish marital aids. One of its most aesthetically/erotically pleasing is the iPod-like Hello Touch (£45 amazon.co.uk), which you wear on your ﬁngertips.

“If you can cook, prepare a meal at home. Have a good bottle of wine and some candles ready to make it super-romantic.” Then? “You’re already home, so you don’t need to go anywhere after that...”

THE NUMB3R

270

The estimated value of the UK online dating industry in 2014 in millions – up 59% from £170m in 2011

KEEP IT LEAN

“I like it when a guy is toned and obviously takes care of himself, but I don’t like too much muscle. I like good arms and a good back. Of course, you then have to stay toned and not get a beer belly.”

ONE TREND MH PREDICTS (HOPES) WON’T TAKE OFF

Bacon-flavoured condoms – tagline: “Make your meat look like meat!” – and lube (baconcondom.com) give a new, entirely unwanted meaning to the phrase “sizzling sex”. However, if you find them arousing and find a woman who doesn’t run a mile, marry her.

MEN’S HEALTH 33

SS14: YOUR KEY TRENDS TRANSLATED The catwalk has spoken, now

THE GYM UNIFORM

THE FORECAST: BRIGHT WITH RAINCOATS DOLCE & GABBANA

YOUR GYM CLASS RULES

allow us to interpret. Find out what to wear in 2014 and how

“This year’s trend for workout kit is stylish basics,” says Liz Miersch, editor of the Q blog for hip gym chain Equinox . “Recent seasons have been all about neon; now it’s about subtle looks with pops of colour.” Make of that fashion advice what you will. Meanwhile, here are three trends that we all hope will soon die a painful death...

BURBERRY

COLOURED RAINCOATS The fisherman’s friend is your on-point companion for weathering April squalls. “This is my favourite outerwear trend of the season,” says Eleanor Robinson, menswear buying manager at Selfridges. “It’s best styled minimally: pair with a cable knit in a clashing colour, a buttoned-up white shirt and a slim tie.” The pick Stutterheim £200 selfridges.com

DIOR HOMME

BLUE ON BLUE “Blue is the colour for 2014,” says Damian Paul, buyer for Matches Fashion. “Pair a darker trouser with a lighter top, or try a shirt, tie and knit all in diWerent shades.” The pick Jean Machine shirt £120 matchesfashion.com 34 MEN’S HEALTH

KNEE SOCKS “We’ve been seeing these a lot recently. They’re, um, interesting.”

SAINT LAURENT PARIS

VARSITY JACKETS This year’s key piece of casual outerwear, according to Mansel Fletcher of Mr Porter: “Wear it with formal trousers and dark leather shoes for a modern take.” The pick PS by Paul Smith £295 mrporter.com

DRIES VAN NOTEN

FLORAL PATTERNS “This is not always the easiest trend to pull of,” says James Barron, head buyer for Asos own brand. “Try layering a floral shirt under a sweater, or add it with accessories, such as plimsolls or a cap.” The pick T-shirt £18 asos.com

DROP-CROTCH SWEATPANTS “Let’s be honest: these really can’t be helping you with your interval sprints.”

BEANIES “They’re the fitness equivalent of wearing shades indoors. Do. Not. Do. This. Ever.”

STATEMENT TROUSERS “These are an evolution of the colourful chinos trend and not as scary as they sound,” says Paul. “Keep the top half simple – say, a crewneck knit – and wear them with trainers to avoid looking dandyish.” The pick Kenzo trousers £155 matchesfashion.com

PAUL SMITH

BIKER JACKETS “A good investment buy that right now looks strongest with tailoring: suit trousers in subtle herringbone or Prince of Wales check and a white shirt,” says Robinson. “They’ll seem much more interesting.” The pick BLK DNM jacket £595 selfridges.com

GIVENCHY BY RICCARDO TISCI

STRIPES “Stripes are easily worn and will work on most guys,” says Barron. “Breton tops and block-stripe T-shirts with washed denim shorts are simple ways to incorporate them into your wardrobe.” Tribal face paint optional. The pick Shirt £18 asos.com MENSHEALTH.CO.UK

PHOTOGRAPHY: GETTY

A 15-16

THE GUIDE TO STYLES

KHAKI X-PATROL AUTOMATIC SWISS MADE - WWW.HAMILTONWATCH.COM

THE NEW DESTRESSOR

THE HOTEL/ GYM HYBRID

THE DESK ON THE RISE

17-19 A

Make this year’s trip a stack-ation Hotels are catering to fanatically fit clientele. Here are five places to take a week off, not a rest week HIT THE HOTEL BAR EVEN, the InterContinental group’s health-hotel brand, features rooms with coat rails that function as pull-up bars and luggage racks that double as sit-up benches. No excuse, then. Rooms £150+ (TBA) evenhotels.com

PHOTOGRAPHY: MARTHA PAVLIDOU AT WEARESTUDIO33.COM | MAIN ILLUSTRATION: PETER CROWTHER AT DEBUT ART | ILLUSTRATION: ALCONIC AT SYNERGY ART, WESLEY MERRITT AT DEBUT ART

STRETCH YOUR STAY Kimpton Hotels’ Hotel Monaco provides complimentary in-room yoga kit, so you can start your sun salutations as soon as you rise, plus free on-demand fitness TV. From £200 monaco-dc.com CHECK IN, WORKOUT WestinWorkout rooms come with dumbbells, resistance bands and stability balls. There’s also a group running programme so you don’t become a total shut-in. From £169 starwoodhotels.com EMPIRE STATE TRAINING Big Apple-based Ink48 anticipates more than forgotten toothbrushes and leaky shampoo bottles. It provides a running package that includes an iPod, sports watch, map and snacks. From £250 ink48.com TAKE A GET FIT TRYP Share a gym with sweaty strangers? Pah. TRYP hotels by Wyndham lets you book your very own “fitness bedroom”, with a treadmill or stationary bike, exercise mat and workout clothes. From £110 tryphotels.com

STAND UP FOR YOUR HEIGHT What with sitting being The New Smoking™, standing desks will only get bigger. Thankfully, they’re also getting sexier. As well as saving you from early death, Ergotron’s new range comes in Mac-matching aluminum. Ooh, shiny! £433 ergotron.com

MENSHEALTH.CO.UK

CLEAR MORE SPACE FOR GRAND DESIGNS

SPRING CLEAN YOUR BRAIN Mindfulness is very now thanks to apps such as Headspace. Get some of your own in 10 minutes

on’t just do something, sit there. Meditation and mindfulness can reduce levels of the stress hormone cortisol (University of California, Davis); bring down blood pressure (University of Kentucky); and aid weight loss (UC San Francisco). Just one session has been shown to improve your ability to cope with traaic jams and self-checkout machines on a genetic level. Now hands up who actually does it? But 2014 – and one man – is set to change that. Dubbed “the Jamie Oliver of meditation” by The New York Times, Headspace founder Andy Puddicombe gave up studying for a sports science degree to become a Buddhist monk. He then hung up the saaron robes to convince the rest of us that it’s not all incense and mantras, with the US Olympic Team and LA Lakers among early adopters. “Mindfulness is simply being present, in the moment, with an open mind,” he says. “It’s not pretending your worries aren’t there – it’s learning to be comfortable with them.” Use Puddicombe’s 12-step plan (right) to feel calmer without feeling stupid. All you need is a chair and a few free minutes. Bish, bash and indeed bosh. Headspace app free itunes.apple.com

YOUR OM-FREE EXERCISE

Find somewhere quiet and set a (not too loud) timer for 10 minutes.

Sit on a chair, with your legs and arms uncrossed, feet flat and hands resting in your lap.

Unfocus your eyes and gaze into the middle distance.

Take five audible breaths, in through the nose and out through the mouth. Close your eyes.

Scan yourself from top to toe. Notice how you feel: where your body meets the chair, the weight of your arms, your feet on the floor.

Acknowledge anything you smell, hear or feel: next door’s dinner, that car alarm, a breeze.

Now turn your mind inward and scan your body again.

Think about why you’re meditating. Is it to stop certain emotions? Accept that you can’t change how you feel and it will make the process easier.

Next, focus on your breathing. Count each breath – in is one, out is two – up to 10. Then repeat.

Your mind will start to wander. That’s cool. Just refocus on your breathing.

When the timer goes oa, don’t leap up. Spend a moment thinking about what you plan to do next.

Now try to carry that calmness with you. At least until morning rush hour.

MEN’S HEALTH 37

A 20-24

THE LEAN MACHINE

THE PRIMAL SURGE

THE DEATH OF DOMS

THE CULT SPIN CLASS

THE CELEB TRAINER

TRANSFORM YOUR WORKOUT

The Megaformer. Like Pilates, only more… mega TRANSFORMER

MEGAFORMER

REFORMER

The weird lovechild of a Pilates machine and Optimus Prime, the Megaformer has exploded like a Michael Bay film in the US and will be here in 2014. Why? It works multiple muscles, gives a cardio workout and detonates 800kcal.

Keep ﬁt and keep up The shape of things to come in 2014 in the sphere of getting in shape GOING UP GYM MACHINES

GOING DOWN

Out mid-next year, Christopher Born To Run McDougall’s new book Natural Born Heroes is about Allied soldiers who used gym-free ancient Greek fitness methods to fight the Nazis. It’s set to do for running, jumping, climbing, lifting and swimming what his previous one (soon to be a film slated for 2014) did for running with no shoes on.

Bad news for the pec deck business: the gym machine-free trend is crossing over from CrossFit boxes to more commercial gyms. “We’re now removing equipment from our clubs to clear space,” says David Harris, executive VP of personal training at gym chain Equinox.

747

THE NUMB3R

The number of calories MH torched in 45min of Speedﬂex, the Alan Shearerendorsed circuit training class based on hydraulic machines. They have no weights as such, but that doesn’t mean it’s easy: the resistance is proportional to the force you apply, so you’ll build ﬁtness, burn fat and won’t get sore after.

38 MEN’S HEALTH

TRY THE NEW SPIN ON BURNING FAT Coming to the UK for the new year, SoulCycle is set to be 2014’s coolest class. Let this full-body, calorie-crushing free sampler break you in

rom the peloton of new boutique spinning classes popping up around the country, SoulCycle is the one you should choose. And that’s not just because it’s practically become a religion among hip New Yorkers and Angelenos (including Bradley Cooper), who covet free slots like beachfront apartments. Like a cross between a church and a particularly sweaty club, the candlelit classes turn down the lights and crank up the volume, fostering a uniquely intense fat-torching atmosphere that pushes you harder and farther than you thought possible. They also include upper-body movements to burn even more calories and fast-track your six-pack. Ahead of its UK launch, try this workout and playlist compiled by SoulCycle instructor Chad “String” Stringfellow. You’ll be converted.

MENSHEALTH.CO.UK

ILLUSTRATIONS: PETER CROWTHER AT DEBUT ART, ALCONIC AT SYNERGY ART

NATURAL MOVEMENT

Start training like a (famous) woman

SOULCYCLE PLAYLIST

Tracy Anderson, PT to Hollywood’s A-list ladies, is now training the opposite sex. Well, if it works for J Lo...

1I3 MINUTES

20I24 MINUTES

4I7 MINUTES

25I28 MINUTES

SWIMMING POOLS BY KENDRICK LAMAR Light resistance and heavy beats will lift your heart rate. Stand out of the saddle – abs tight, hips back.

SO FRESH, SO CLEAN BY OUTKAST Pick the tempo up. Take a ½-turn of the resistance; stand right up with hands on the edges of the bar. We’re cooking kcal with gas now.

8I10 MINUTES

GET LUCKY BY DAFT PUNK Add a full turn and return to the start position. Shift from side-toside (“travelling” in SoulCycle speak) on the beat to get your triceps and pecs in on the act.

YOUR METABOLISM IS GEARED TO BURN

11I15 MINUTES

TOM FORD BY JAY-Z Add a ¼ turn and stand up again. Pull your knees to your chest and try to lift your shoes out of the pedals to up the core demands.

16I19 MINUTES

SWEAT BY MAJOR LAZER Set the resistance to 1½. Sprint for 8sec in the saddle, 8 out. Now 4sec. While in the saddle, crunch your right elbow to your right knee.

MENSHEALTH.CO.UK

MY SECRET LOVER BY PRIVATE Add another turn and do 8sec each of press-ups (with your hands on the middle bar) and crunches to keep your HR and fat-burning up.

WANDERLUST (PHARRELL REMIX) BY THE WEEKND This is the ‘climb’: 4-5 turns of resistance to lower your heart rate. Your quads should be praying for forgiveness when Gaga kicks in.

Not content with training the likes of Paltrow and Diaz, Anderson is after the rest of us in 2014 with her male-sex fitness classes and a DVD. These moves may look girly, but they recruit more muscles – 400 instead of the typical 200 – including ‘accessory’ ones you probably neglect. They’ll also force said muscles to work together, making you smarter, more flexible and Madgedefined. Do 30 reps of each without rest, then repeat on your other side. You’ll be sweating, not sniggering.

Get on all fours with a 4-5kg dumbbell – preferably not pink – in one hand. Lift it up over your head (A), then return. Place your other hand behind your head as you lift your opposite leg up (B). Now squeeze your glutes as unselfconsciously as possible – and make sure no one is looking.

29I32 MINUTES

APPLAUSE BY LADY GAGA Turn the resistance down to flush lactic acid out of your legs. In the middle of the track, sprint (out of the saddle, hips back) for 45sec vto send your heart rate soaring.

33I37 MINUTES

LIQUID BY FORMAT:B FT. FRAN Sit down and grab light dumbbells. Do 30sec each: bicep curls, triceps presses, shoulder presses, back rows, crunches and punches.

38I41 MINUTES

END OF THE ROAD BY MACHINE GUN KELLY The last push! Start standing, heavy resistance, then sit, turn down and sprint. Crash. Enjoy the afterburn.

Now get into a starting block stance, with your front foot next to the weight (A). Ready, set, lean to the opposite side, placing your other hand on the floor as you punch the weight overhead and kick your front leg out to the side (B). Now you’re out of breath, it doesn’t seem so girly, does it?

Put down the weight and drop on to the floor (A). No resting yet. Press up, then lift your working leg straight up (B). Bring it down and cross it over your other ankle, then lift it back up again. Return it and lower yourself to the floor. That’s just one rep, remember.

Get back on all fours and grab your right arm with your left hand. Lift your right leg (A) and swing it out to the side as you drop onto your left elbow (B). Then swing back and rebalance on your hand. That’s a couple of new brain connections right there. Just 29 more reps…

MEN’S HEALTH 39

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NOTES & QUERIES

46 ARE YOU LYING TO YOURSELF? Find out what you really drink

49 WHAT ARE YOUR SEX TO-DOS? Your must-try list for 2014

53 CAN YOU BUY A FITTER BODY? Build a home gym on the cheap

57 CAN WEIGHTS ADD YEARS? Lift more and live longer

61 ARE FRANKENFOODS A SCAM?

The truth about protein snacks

CORE VITAL ANSWERS TO LIFE’S BIG QUESTIONS

EDITED BY MARK SANSOM

SALES REPS

IS YOUR GYM RIPPING YOU OFF? IT’S ONE OF YOUR YEAR’S BIGGEST INVESTMENTS, SO LEARN EXACTLY WHAT TO ASK AND HOW TO ASK IT

SALES REPS BEFORE YOU SIGN…

GRADE THE KIT

Learn these tell-tale signs of a rip-oT gym, then decide if paying £1000 will work out right for you

The goods on show will determine the quality of your workout. Check these before you sign

WORTH THE WEIGHT? Head straight to the dumbbell rack for a quick spot-check. “The minimum you should expect is a complete set – two of each weight – going up in 2kg increments from 2kg to 30kg,” says exercise scientist Joe Isaacs. If the gaps between weights are more than this, or some are missing, you’ll be risking an injury when you change up – and this isn’t a service worth paying for. Any gym costing more than £40 a month should also have 1kg increments for the lighter weights (1-10kg): useful for drop-sets and lateral raises. TREAD CAREFULLY “The machines that go wrong most often are treadmills,” says Anwar Gilbert, fitness manager at The Third Space. If the manager says they’ll be working again soon, ask him how long. “Most problems are repairable within three days given proper maintenance.” Don’t let it run on any longer.

44 MEN’S HEALTH

FIND THE BEST VALUE Stack up the weights and not the costs by taking a look at the pay-as-you-go options LOOK AT NEW MODELS Long gone are the days when the only available option OPT OUT EARLY was 12 months at the The OFT is trying to same pricey club. change the rules, but Chains such as Fitness currently you need to First ofer access to all notify the gym after 10 months if you don’t want their clubs, and there to renew, or you’ll be are heaps of one-month locked in. options. “Find a pay-asyou-go gym with the right kit,” says Dan Boullé of PerformancePro. “They might not be pretty, but easyGyms (easygym.co.uk) are well equipped and at £20 per month – with no contract – they’re a winner.” Annual saving: £120

CHEAPER STAYING IN Cost per use and type of use are vital factors here. It’s not worth signing up if you only use the free weights and do cardio outside. Weights and a bench costing £145 (powerhouse-fitness.co.uk), would pay for themselves in four months. Turn to p67 to build the perfect home gym. Annual saving: £335 GET PEAK RETURNS Think about when you’ll use the gym. If you don’t work nine to five, you could save. Full membership at Fitness First in London is £39.95 a month, compared with £19.95 for of-peak (9-11am or 2-4pm). Annual saving: £120

DON’T RUN UP YOUR BILLS AT A GYM WITH BROKEN EQUIPMENT

HAGGLE If you want to sign up to a five-star gym and a year-long contract, be sure to barter. Most of them will let you have a lower monthly fee or shorter contract.

ASK SMART QUESTIONS If you’re new to working out, here’s what to ask the gym’s personal trainer and how to ask it TIME YOUR PREVIEW Membership consultants earn a commission for each client they sign up, so treat their words like those of any salesman. “If they suggest a show-round at 3pm, they could be trying to hide overcrowding, as it’s the quietest time,” says Gilbert. Take a tour when you’re most likely to use the gym: either at lunch or after work on a busy Monday or Tuesday.

“They should check joint strength and movement patterns, mobility range and stability in key injury areas such as hips and shoulders.” Be wary of trainers who say they’ll be able to fix injuries. A PT’s certificate takes two thirds less time than a physio’s. QUALIFIED TO PROVIDE? Make sure they are properly qualified. “To get the best value, find a Level 3 Certified PT. A fitness coach isn’t the same thing,” says Gilbert. “Ask to see their credentials.” The Register of Exercise Professionals (REP) is the best way to assess their rep. A PT with no qualification is nothing more than a sadist.

CHARLATAN TRAINERS Find out if the PT is worth your hard-earned cash by asking the first thing they’d do if you employed them. “If your PT doesn’t do a complete pre-assessment, look elsewhere,” says Gilbert. MENSHEALTH.CO.UK

WORDS: TOM STONE | PHOTOGRAPHY: ANIA WAWRZKOWICZ | PROP DESIGN: LOU BLACKSHAW

THE GOLDEN RATIO Ask your salesman the gym’s capacity, and then count up the number of benches. “You’re looking for a ratio of in the region of one weights bench to every 25 people,” says elite-level PT Rob Winfield. “Any fewer than that and there will be time when you’ll just be waiting around.” Simple muscle maths.

NEVER SIGN AFTER THE SHOW ROUND Ask for guest passes and during the test-drive speak to other users, just as you’d always read reviews before buying a car.

Meet the Nokia Lumia 1020, with 41 megapixels and reinvented zoom.

Shot taken with the Nokia Lumia 1020.

Actual size.

windowsphone.co.uk | #reinvented

64GB Exclusive

Reinvented around you. 41 megapixel sensor takes maximum 38 megapixel image. Apps from the Windows Phone Store. Availability may vary.

THE FINE LINE BETWEEN HONEST DRINKER AND DRYING LUNK

DO YOU LIE ABOUT HOW MUCH YOU DRINK?

t’s oficial: you’re kidding yourself. A survey conducted by University College London compared the amount of alcohol sold in the UK with the amount people say they drink and – shock horror – the numbers don’t tally. Either you’re tipping most of itcaway, or you’re underestimating your consumption. But it’s not (all) your fault. Confusing and ever-evolving guidelines, varying beer strength and the fishbowlsized wine glasses peddled by Ikea make self-monitoring nigh on impossible. Our quiz will test your drinking knowledge to tell you how much you’re under quoting and whether you can aaord to stay for another quick half after all.

46 MEN’S HEALTH

HOW OFTEN DO YOU ENJOY A TIPPLE?

WHAT WAS THE LAST BOOK YOU READ?

IT’S OUR ROUND. WHAT’LL IT BE?

“People who drink three days a week don’t often develop problems,” says Manchester Royal Infirmary hepatologist Martin Prince. However, your liver needs two consecutive days oa to recover. For a full detox set a 1000kcal limit on these days. “Intermittent fasting helps the liver process toxins,” says nutritionist Zoe Palmer-Wright*. Or try Sunday without the greasy spoon…

Your taste in books says a lot about your boozing habits. A study in Psychology Today, found that the more intelligent you are, the more likely you are to drink to excess. More academic-minded individuals have a greater propensity for the hard stua, researchers found, regardless of their profession or income. That latest Andy McNab in your bag is your liver’s ally.

Spirits are the easiest to track at around one unit per 25ml pub measure. “Beer and wine are harder,” says Dr Ashley Brown of St Mary’s Hospital. “My patients underestimate the alcohol in their drinks by up to three units.” Instead of ordering up a couple of bottles for the table, stick to spirits for a night and work out exactly how much you’ve had.

A) Friday and Saturday B) Thirsty Thursday onward C) Only on special occasions D) When the clock hits six A= 0 B= 1 C= -1 D= 3

A) Quantum mechanics B) A modern classic C) A 19th-century novel D) Pulp fiction A= 3 B= 1 C= 2 D= 0

A) Spirit and mixer B) A pint of lager C) Export or strong ale D) A glass of wine A= 1 B= 2 C= 3 D= 4

MENSHEALTH.CO.UK

WORDS: TOM STONE. *THELONDONDETOX.COM. † JEREMYFRANKPHD.COM

TEAR UP THE GOVERNMENT GUIDELINES AND USE THIS SELF-TEST TO GAUGE WHAT YOU SHOULD REALLY PUT AWAY

R L I VE R I S S TR U OU GG Y L NS

FLOATING FAECES

ITCHY SKIN

re e

liv

PHOTOGRAPHY: DAVID ABRAHAMS | HAND MODEL: TOM FLANAGAN

WHICH BEST DESCRIBES YOUR SOCIAL LIFE?

A) At home with the missus B) With your rowdy mates C) With the work crowd D) Alone with your thoughts A= 1 B= 3 C= 2 D= 1

A) Rarely a quiet moment B) Occasional big nights C) The pub is your church D) You wind down at home A= 3 B= 1 C= 3 D= 2

While drinking alone might look like a classic sign of alcoholism, a boozy crowd of friends is more of a problem for men. A study of 12,000 people in the Annals of Internal Medicine found that being surrounded by heavy drinkers increases your consumption by 70%, while having a close teetotal friend makes you 29% more likely to quit drinking for good.

Organising your social life around drinking is the first sign of dependency and means you probably struggle to judge your intake. Watch out if you’re forever psyching up for the next big birthday or wedding too. Addaction charity found we drink 40% more on special occasions. Diarise each night when you’re likely to drink and see what patterns come into focus.

MENSHEALTH.CO.UK

ry,

DARK URINE

G et

WEIGHT GAIN ch

k-u p

at a

p o p - up c l i n i c

yo n e ar

hi s

CO LLECTI N G G L AS S E S HOW MANY EMP TIES ARE YOU FORGE T TING?

< 5 UNITS

Your internal polygraph is doing its job. For you, drinking isn’t a habit – more an added extra. You’re first choice for designated driver and value your weekend mornings too much to face them hungover. Chances are you rarely exceed 3 units a night and can allow yourself that one more your mates always ask for.

5-12 UNITS

Parties, work events, dates, christenings… they’re all just so much nicer with a cold glass in your hand. Return trips to the bar are often edited out when you come to totting up how many drinks you’ve totalled for the day. “Limit yourself to two nights out a week and avoid drinking beer over 4% ABV,” says Brown.

liver.org.uk

YELLOWING EYES

lo v eyou r

BACK PAIN

Worried?

WHERE DO YOU DO MOST OF YOUR DRINKING?

PUB POLYGRAPHY

> 12 UNITS

You’re a regular Richard Nixon. Delusion is your drinking buddy. When you start, you struggle to stop and find it easy to lose track of your consumption. “Set a four-drink limit,” suggests Jeremy Frank, an addictions counsellor†. “Put four coins in one pocket and move them to another as you finish each drink to keep count.”

47 MEN’S HEALTH

PHOTOGRAPHY: MARSHALL JAMES | ILLUSTRATION: JESS WILSON AT AGENCY RUSH

SEXUAL RESOLUTIONS

WHAT SHOULD YOU HAVE DONE IN BED BY NOW? MH’S SEX COLUMNIST COMPILED YOUR FAQS INTO THIS F**K-IT LIST. MAKE 2014 THE YEAR YOU COMPLETE THE SET MENSHEALTH.CO.UK

SEXUAL RESOLUTIONS

01 \

03 \

DIFFICULTY RATING: 4/10 There’s nothing sexier than making and watching your own xxx films; according to a poll by dating site BeNaughty, it’s the activity couples find most arousing. But perfect performance begins with smart preparation. Make sure you have all the props to hand: condoms, lube or anything more, um, specialist. An intermission just as you reach the good part is a certain mood killer. And light it well: use lamps with nothing stronger than a 40-watt bulb, set to the side of the bed/sofa/ kitchen worktop. Overhead lighting will magnify every flaw. Start with a test shot and tell her how great she looks – she needs to feel comfortable to perform at her best. Otherwise, forget a sequel.

DIFFICULTY RATING: 5/10 Anyone can cheat, but to make it feel good you need to avoid next-day guilt or anxiety. It’s like all the fun of the fair, without the greasy post-hotdog slump. Only ever do it once, don’t give your real name and never tell your friends. The memory will be enough to last a lifetime.

DIFFICULTY RATING: 6/10 A Reuters study found that almost half of men under 40 have slept with someone they met online. But if you’re not one of them, your options are growing by the day. Try Tinder or Bang with Friends for immediacy. The Bang with Friends app works if there’s a loose acquaintance you’ve got your eye on, but for the buzz of anonymous sex, there’s nothing quite like Tinder. Those friends who recently changed their Facebook profile picture to one taken in a misleadingly flattering light – they’re the ones already using it.

DIFFICULTY RATING: 9/10 As a man, you’re at a disadvantage: women can have unlimited orgasms, while you’re restricted to maybe three a day (unlike your 16-year-old self). However, it’s possible to skirt close to climax and back away, allowing you both to experience multiple orgasms. As you near ejaculation, breathe in, withdraw your penis (bar an inch) and clench your lower abdomen as you would for a core exercise. Practise strengthening the muscles and you’ll rival her capacity to multi-gasm within a month.

JUDGING BY THIS, IT LOOKS LIKE YOUR NUMBER’S COME UP

05 \ DIFFICULTY RATING: 7/10 This one delivers double benefits. With the age diference, you’ve got an added sense of taboo plus the chance to pick up a few new tricks. According to a study by sex-toy makers Love Honey, women’s sexual confidence (read: skillset) peaks between the ages of 35 and 44. But don’t be intimidated – treat it as a challenge. True, your performance will come under some scrutiny, but you’ll know how to impress any woman afterwards.

06 \ DIFFICULTY RATING: 5/10 Taking the lead every time is hard work. Contrary to popular belief, most women don’t need much persuading to pick up the reins – just encouragement. The easiest way to bring out the boss in her is to turn it into a game. I recommend ‘forced’ oral sex – you on your back while she straddles your face and commands you to take her to orgasm; or controlled masturbation – you face one another without touching, until she permits it.

NICHI HODGSON

As a former dominatrix, the MH Sexual Adventurer is used to managing your every pecadillo. She trawled through 2013’s most common requests for advice to put together your fantasy list.

07 \ DIFFICULTY RATING: 8/10 You knew it’d be on the list somewhere. But the everyman switch-flicker is hard to orchestrate and even harder to pull of successfully. I’m forever hearing from men that, once they’ve convinced their other half to invite another woman in, they either end up feeling left out or berated for focusing their attention in the wrong direction. “Make her the star of your fantasy, then follow these three golden rules,” says sex counsellor Fran Powell. First, always let her select the woman (lest you be subject to extra questioning). Secondly, find that woman online (propositioning friends isn’t worth the trouble). Lastly, work out what you want to do in advance. There’s nothing more unattractive than a man darting up and down the bed like an overexcited Labrador that’s received two squeaky toys for Christmas. Decide what you want to do to her/them, give it your full attention and move on.

08 \ DIFFICULTY RATING: 7/10 A locked room in a public place presses all your fantasy buttons, found research by examiner.com. Be savvy when picking the venue. I’ve sampled more than a few and DIY stores are by far the best: huge cubicles, pristinely clean and deathly quiet. There’s no better way to liven up buying your new kitchen. MENSHEALTH.CO.UK

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⊇12 ARM SIZE: MULTIPLIED THE KETTLEBELL Every home gym needs KBs: “The mass is outside your grip, resulting in greater strength,” says PT Adam Bates. They also make smart doorstops. Do this KB swings ofer a better cardio workout than any treadmill. Do 3 sets of 15 then slump back in your chair. Buy it jordanfitness.co.uk

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No-one need see you struggle with those first post-Christmas pull-ups. “This bit of kit builds strength in your traps, rhomboids and lats,” explains Atik. Stash it in a drawer when you’re done. Do this Lean away from the anchor point at a 60-degree angle, holding the straps in front of you with palms down. Now lift up, raising your arms into a ‘Y’ shape. Do 10-15 reps. Why buy? Routines like this that work multiple muscles are shown to maximise strength, endurance and stability according to a study by The Journal of Strength and Conditioning. Buy it lifelineusa.co.uk

“This loads your core by ofsetting the balance based on your own weight, while keeping your neck supported – slashing your chance of injuring yourself,” says Atik. Do this To hit your obliques with as much burn as a captain’s chair leg lift, the AB-MXR creates the same intensity with 10% of the space. Lie down with knees bent holding the AB-MXR in front of you and do 20 sit-ups twisting fully to alternating sides on each move. Why buy? The Journal of Strength and Conditioning found this equipment lead to less injuries. So, you’ll avoid that time-consuming trip to the physio after trying to lift too much. Buy it ab-mxr.com

The Core X is as efective as any machine you use in the gym – but can be done at home in half an hour. Do this Get ready for a body beating. Start with your feet slightly wider than your hips, and your arms at 90 degrees. Squat down while pushing arms forward and up. Perform 3 sets of 15-20 quick reps. Why buy? It may look like something you’d find on an early-hours QVC advert, but a study in The Journal of Strength and Conditioning found it encouraged greater core activation than any other machine. So strap yourself in and get ready to see results. Buy it corexsystem.com

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54 MEN’S HEALTH

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WORDS: ANNIE RICE | PHOTOGRAPHY: JOHANNA PARKIN | PROP DESIGNER: LOU BLACKSHAW | ADDITIONAL PHOTOGRAPHY: KAT PISIOLEK AT WEARESTUDIO33.COM

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2-FOR-1 WORKOUT YOUR CHRISTMAS DINNER – WITH ALL THE TRIMMING

CAN YOU SWEAT OUT XMAS AND LIVE LONGER? MAN UP TO ALPHA TRAINING AND GAIN YEARS WHILE SHEDDING EXCESS POUNDS MENSHEALTH.CO.UK

illy season is nearly over and you’re ready to get back in the gym. But your pre-Christmas programme isn’t suficient to rehabilitate an overindulged body. You need something a little stronger. Allow powerlifting champion David Lewis, exercise scientist at embodyfitness.co.uk, to introduce you to Alpha Training. Not only will it get you back in shape faster than you ploughed through the leftover trifle, but it can also extend your lifespan. These fat-stripping moves raise metabolism, increase bone density and optimise your hormonal state, halting age-related deterioration. So your new physique will be for longer than just next Christmas. MEN’S HEALTH 57

2-FOR-1 WORKOUT YO U R ALPHA TR AI N I N G PL AN TO S L AS H FAT AN D STAY YO U N G COMPLE TE THIS SESSION T WICE A WEEK TO FIRE THE KEY HORMONES FOR A LONGER LIFE

4 SE TS OF 8 REPS; 10SEC REST There’s no time to ease in slowly. Watch flab drop like pine needles with a move that works over 60 muscles. Step onto a 4in box (A); then lunge so your hamstring hits your calf (B). This spikes testosterone, low levels of which increase your risk of meeting the reaper prematurely.

4 SE TS OF 10 REPS; 10SEC REST Alpha isn’t all about heavy metal; bands help you develop a powerful posterior chain, maximising your calorie-burning capabilities. Hinge through the hips, not lower back, to lift (A) and squeeze your glutes at the top. Lower back down (B) and repeat for a teenage metabolism.

4 SE TS OF 8 REPS; 10SEC REST This will make your shirts tug in all the right places. Put one knee on a bench, the other leg wider than shoulder width (A). Row the weight up with your back flat (B). Keep it controlled and focus on isolating your lats – you’re cranking up your testosterone, not pulling a cracker.

ELEVATED DB SPLIT

SINGLE-ARM ROW

BANDED BACK EXTENSION

B B

A A

VITAM

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ve d

sl e

AI OT 2 D

AC A RO

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58 MEN’S HEALTH

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T-LEVELS

3 B E FO

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4 SPRINTS; 1MIN REST AF TER EACH It’s time to clear your tab of all that extra booze. Use a sled if you’re feeling festive, a weighted vest if not. Go all-out for 50m or 30sec, keeping your knees up and head level. Interval training preps your heart for all those extra years – and leave you redder than Rudolph.

SLED SPRINTS

10UG DAILY

4 SE TS OF 8 REPS; 90SEC REST Alternating between lower and upper body exercises trains your heart to work harder and ramps up DHEA: a hormone linked to increased bone density. Hold dumbbells with palms forward (A) and push up explosively (B). Using a decline bench will help to build your lower chest.

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ILLUSTRATION: EDWARD MCGOWAN | PHOTOGRAPHY: ADRIAN WEINBRECHT | MODEL: MARK PEACOCK | LOCATION: SOHO GYMS, BOROUGH | CLOTHING: NIKE.COM

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FORTIFIED FREAKS

2014 IS THE YEAR OF THE PROTEIN-SPIKED GROCERY. KNOW WHAT TO BUY AND THE HEALTH MONSTERS TO AVOID

risps with more protein than a chicken breast; bread with more muscle-building grams than a whole pack of eggs; ice cream with more in common with steak than dessert. Like the omega-3 and fibre products of yesteryear, foods are being fortified with protein and the marketeers are aiming squarely at male shoppers. We’ve called Adam Cunlife, head of human nutrition at London South Bank University, and some of the world’s best sports nutritionists into the MH Food Lab to determine if the extra protein is doing you more harm than good. WHEYHEY ICE CREAM £2.50 Source

Whey isolate

Protein

22g

£1.75

Carbs

7.5g

Source

Protein

20g

Carbs

9.5g

Fat Sugars

1.5g

Equivalent to...

PROTEIN KEY 12g (1 cod fillet) 20g (1 rib eye) 7g (1 egg) 4g (1 glass milk)

MENSHEALTH.CO.UK

SALVADOR DALI WAS IN CHARGE OF THE SPOONS AGAIN

PROTEIN BITES

Calling this ice cream is a bit of a stretch – its primary ingredient is water, though it’s also made from the best protein source possible: “Whey isolate is a solid bet. It stacks up well against all other proteins with a high leucine and cysteine content to make it ideal for muscle growth and antioxidant levels,” says Cunlife. The pop science website makes plenty of big health claims, which could easily be applied to protein in any other form. It’s not one to eat regularly – once a week, tops – but if your sweet tooth needs satiating, it’s far better for you than even a couple of spoonfuls of Häagen-Dazs. VERDICT: KEEP IT UNDER WRAPS UNTIL CHEAT DAY

Fat Sugars

Soya and gluten

3g 1.3g

Equivalent to...

They look like crisps, taste like crisps, but have to be called ‘bites’ as they contain no potato. The ingredients are a roll call of synthesised carbonates and flavourings, some of which your body won’t be used to processing if you keep your diet clean. “There may be 20g protein per bag, but they don’t look appetising,” says CunliTe. “The protein comes from soya and gluten. While soya is complete in terms of its amino acid profile, there are question marks over its ‘healthy’ status.” University of Conecticut research links soya protein to lower testosterone levels. VERDICT: AVOID. THEY’VE CREATED A MONSTER MEN’S HEALTH 61

FORTIFIED FREAKS RED OR BREAD FOR YOUR NEXT PROTEIN HIT?

MYPROTEIN MUFFINS £1.70 Source

Soya isolate

Protein

19g

Carbs

36g

Fat

17g

Sugars

20g

Equivalent to...

THE NATURAL WHEY

You could, of course, stick with muscle building as God intended. Find 20g protein in one of these:

30g 1

DR ZAK’S PROTEIN BREAD

Wheat and pea

£2.79

Protein

30g

£0.89

Carbs

30g

Source

Soya isolate

Protein

40g

Carbs Fat Sugars

2g 0g

Equivalent to…

Even humble H2O has been protein-enhanced. “Adding protein to water means masking the flavour with an artificial sweeteners, which I’d strongly advise avoiding,” says Dr Michelle Cook. “Water should be alkaline so it can rehydrate our body’s cells and help flush the kidneys. Flavoured, proteinenhanced water is acidforming, causing the kidneys to work harder to eliminate the excess acidity and chemical ingredients. There’s a reason flavoured ‘proteinenhanced’ water doesn’t flow through our rivers.” That said, 40g protein is impressive. VERDICT: HORROR HYBRID 62 MEN’S HEALTH

Casein

Protein

14g

Sugars

Carbs

20g

Equivalent to…

Fat Sugars

This loaf hits the mark where plenty of other protein supplements fall down. “It delivers 30g protein per two slices, with the protein coming from wheat and snow peas,” says Cunlife. “The combination is interesting. Wheat alone is an incomplete protein – it doesn’t supply all essential amino acids to support protein synthesis, but by adding pea, it creates a complete protein source.” Put simply, as much of the protein as possible is delivered in a usable form to your muscles. Switching up your Mighty White will make you mightier. VERDICT: BRING REGULARLY TO A WORKING LUNCH

Soya isolate

Protein

12g

Carbs

19g

Fat

1.5g

Sugars

Equivalent to...

Fat

0.5g

£4.30

80g cheese

19g

Equivalent to...

The yoghurt has everything going for it. It’s cheap, the protein is natural and easily absorbed – those Crunch Corners aren’t going to see your shopping basket again. “Straining the yoghurt removes water; the most simple, natural process to concentrate the protein,” says Cunlife. “It’s also fat-free, leaving you with all the amino acids necessary to create a complete protein and thus be used eficiently by muscles.” You’d do well to swap your entire yoghurt intake to the brand. It’s certainly no scam, rather a simple process to create a clean Frankenfood. VERDICT: THE PERFECT EVOLUTION OF SNACKING

70g fish or chicken

8 slices of bread

2 bowls of muesli

1 tin of baked beans

A box doesn’t come cheap, but it is responsibly put together. “This cereal is gluten-free, which bumps up the price. The protein here comes from soya isolate, with some maize and rice present,” says Cunlife. While this combination will provide your muscles with the aminos they need to grow, don’t be fooled into thinking it’s all good: “Consumers feel the cereal must be healthy, because it has added protein,” says nutritionist Christine Bailey. “Choose ‘real’ foods, such as eggs and lean meat over protein isolate at breakfast. Put simply, proteinenhanced products on their own won’t make your diet healthy. Rather they give you a boost when there are no natural sources available. Three or four portions a week will be plenty.” VERDICT: KEEP MEETINGS TO A BARE MINIMUM MENSHEALTH.CO.UK

PHOTOGRAPHY: JOHANNA PARKIN | FOOD STYLIST: HENRIETTA CLANCY | SUNDAE DISH AND KNIFE: DIVERTIMENTI, DIVERTIMENTI.CO.UK

Source

pint skimmed milk

CHOBANI YOGHURT

ONE PROTEIN WATER

KAY’S PROTEIN CEREAL Source

PROTEIN IN TWO SLICES

£4.49

More than 20 ingredients go into these mufins to keep them stable and extend their shelf life. “Adding protein to a food changes its composition. If it was a processed food to begin with, it goes through an additional stage of processing,” says Dr Cook. Just one of these provides more than a quarter of your sugar RDA too. VERDICT: OPEN ONLY IN CASE OF EMERGENCY

BEFORE

Bored evening shift worker for the NHS Arms / 11in Chest / 35in Waist / 30in 11-stone vegetarian spinning addict

A BODY OF WORK APPEARING ON THE MH COVER WAS MARK PEACOCK’S DREAM. THIS MAGAZINE WAS HIS PT AND A MONTH’S WORK EXPERIENCE WAS THE CATALYST FOR HIS INCREDIBLE TRANSFORMATION. THIS IS THE STORY OF HOW HE WENT FROM GANGLY INTERN TO POSTER BOY FOR MODERN MALE FITNESS. IF YOUR 2014 GOAL IS TO FINALLY GET IN SHAPE, MARK IS YOUR NEW ROLE MODEL WORDS: ED VANSTONE

66 MEN’S HEALTH

PHOTOGRAPHY: GLEN BURROWS

MENSHEALTH.CO.UK

COVER MODEL MUSCLE MARK PEACOCK

AFTER

Men’s Health editorial assistant and in-house gym expert Arms / 16in Chest / 44in Waist / 30in 13-stone ﬁtness model

THE CATALYST MAY 2010 Mark’s evolution began when he read how MH reader John Neil added size to his skinny frame. John’s workout was Mark’s first and sparked a desire to learn as much as he could about his own body.

en can be cynical about miraculous body transformations. Perhaps due to the rise of the internet – with its flood of quick fixes and monstrous muscle gains – many of the genuine physical overhauls we sweat over at Men’s Health are greeted with a trio of acidic retorts: “Clearly on steroids!”, “Clearly Photoshopped!” and (our favourite) “Clearly not the same person!” Normally, we pay such protestations scant attention. But for this particular transformation, we’ll forgive a little scepticism. What this 28-year-old has achieved is indeed a little unbelievable. So, just this once, let’s take a moment to address the above concerns. Mark Peacock is not on steroids. If you were to narcotically rank the planet’s population from pre-rehab Charlie Sheen to Mother Theresa, Mark would stand near the diminutive nun. A couple of weeks before Leah Betts became the UK’s most high-profile death attributed to ecstasy, her stepmum gave a talk about drugs at his primary school. That was enough to rein in the usual Essex excesses and limit his substance abuse to the occasional gin-and-tonic. Mark may look Photoshopped (men in fantastic shape often do), but you’re welcome to visit The Third Space gym in London’s Soho to see him for yourself. While you’re there, he might show you more photos of how he looked before first stepping into MH Towers. And if you’re really lucky, he’ll explain how he put on 12kg of muscle to become the frontman of our biggest-selling issue of the year.

FROM SMALL BEGINNINGS

Three years ago, Mark would occasionally pick up this magazine, skip to the back, and peruse the style section. He weighed 11 stone nothing and felt he had done so forever. A vegetarian since 1998 – “Someone bet me I couldn’t do it for six

68 MEN’S HEALTH

I don’t play that stupid game boasting about how much I can bench. The most important thing is your tempo – focusing on time spent under tension months; I ended up avoiding meat for 12 years” – his nails were cracked from GPdiagnosed protein deﬁciency. He was not, to say the least, cover-model material. To ﬁll up empty days before working evening shifts for the NHS, Mark started going to spinning classes… sometimes for three hours at a time. Then, one day, a line on the cover of our May 2010 issue caught his eye: “Scrawny To Brawny”. He bought the magazine and started the programme. The initial results were good but he soon ran into trouble – metabolism too fast, cardio regime too energy-sapping, diet

too light on carbohydrates, form too hopeless – but his evolution had begun. A PT friend outlined the basics. First off, forget about how much weight you’re lifting. Concentrate on technique. “I don’t play that stupid game boasting about what I can bench,” says Mark. “The most important thing is tempo. Focusing on time under tension.” Controlling tiny weights slowly always beats jerking away with dumbbells bigger than your head. If you can’t get the form right, take off a few plates. Nobody is looking. Nobody cares. Despite a slow start, hampered by a reluctance to load up barbells in case he did it wrong and referring to YouTube for exercise descriptions, Mark was hooked. On a flight back to the UK after visiting relatives abroad, somebody left an issue of Men’s Health on an adjacent seat. He phoned up, enquired about internships and came in the following week. He’s been here ever since. No one works at this magazine for long without tweaking their diet. We say it a lot, but it bears repeating: getting in shape is 80% nutrition, 20% training. Out went vegetarianism, in came a whole lot of

MENSHEALTH.CO.UK

COVER MODEL MUSCLE MARK PEACOCK HIS FIRST APPEARANCE OCT 2010

Only a few months later and Mark had turned a short stint of work experience into a full-time job at MH. Volunteering to stand as a model at late notice, he hit the pages of the magazine for the first of many times (albeit fully clothed and anonymous).

THE MODEL BODY BEGINS AUG 2011

With a good year of training under his belt and a growing knowledge of the science and theory of physical fitness, Mark became the workout model for our regular Power Move page. As form is as important as function, his hard work was paying of. chicken and protein shakes. Working two jobs meant 16-hour days, but most mornings, after waking before 6am, Mark would head straight to the gym and follow an MH-prescribed programme. There is always time to train. “The tricky thing is to ﬁnd what time works for you,” he says. “I’m best before 8am in the morning or around 2pm in the afternoon; anywhere outside of that and I can’t perform as I’d like.” Everybody is diﬀerent. When starting out, you’ll need to experiment to discover when your muscles are at their peak.

NUTRITIONAL KNOW-HOW

Perfecting his diet came slowly. By cutting out processed carbs such as bread and pasta, Mark found he boosted his energy levels. His ‘three Mars bars a day’ calorie-bulking experiment was less successful – too sickly on the palate. But the real breakthrough came when he chanced upon microwavable steam bags (35 for a quid from amazon.co.uk). By bringing the prep time for healthy meals down to just a few minutes, his daily need to grab three nutritionally suspect sandwiches on the hoof was eliminated. In come huge improvements in muscle size and definition. To further keep down costs, Mark now buys in bulk and cooks in bulk; keziefoods.co.uk offers discounts on large meat orders. He seasons it with his favourite spices and throws huge batches of chicken or fish in the oven on Sundays and a free weekday evening to sort his primary protein sources for the week. Then it’s just three minutes for the veg, four for the complex carbs and a 30-second zap of the meat – the perfect muscle-building meal with all its nutrients retained. For a man who eats constantly, we rarely see Mark

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MEN’S HEALTH 69

BIT PART PLAYER SEPT 2012

It may have been a thumbnail but Mark’s first cover outing hinted he was capable of bigger things. His results in our 28-day staH test proved that his training had now approached a professional level.

BREAK YOUR ROUTINE

Of course, once you perfect your diet and ﬁnd a rhythm at the gym, it can all seem easy. First Mark’s arms began to ﬁll up his shirts, then he popped a button, and before long he needed a whole new wardrobe. And then, all of a sudden, nothing worked. The solution?

TAKING CENTRE STAGE AUG 2013

Mark’s first true turn as a cover star was as part of last summer’s PT Transformation Special, proving (as if we were in any doubt) that his newly bulked physique can fill a full page just as impressively as it does his T-shirts.

Change everything, over and over again. To stop his body becoming used to his training methods – and his muscle gains plateauing – Mark switches programmes every four to six weeks, constantly setting new challenges and targets. As you read this, he’s preparing himself for the next one: a bespoke exercise regime designed speciﬁcally to maximise the genetic potential of his body. As for keeping himself motivated, Mark has just one simple rule. He sets targets and makes promises; to himself and, more importantly, to others. When it’s freezing outside and warm in bed, what is guaranteed to pull you out the door and into the gym is the fact you’ve bet

your best mates you’ll have a six-pack by March. And if you can put money on it to further raise the stakes, all the better. Another valuable lesson is knowing when to stop. After the initial thrill of gaining weight for the ﬁrst time in his adult life, Mark started hitting the gym every day – and subsequently lost size. When you’re training hard, rest days and at least seven hours sleep a night are vital. Mark has programmed his body to wake up at 6am but, just in case, he sleeps with the curtains open. Natural light is his alarm, gently easing him into consciousness rather than jerking him out of deep sleep. The more

Mark proves an ideal physique is achievable, no matter how skinny you happen to be or how lightning fast your metabolism you can manipulate your environment to optimise your morning mood, the fewer gym sessions you’ll want to skip. A supermodel bringing you a cup of tea works well, if you can arrange it.

COVETING THE COVER

Mark’s ﬁrst appearance in Men’s Health was as a hand model. A little later he provided a foot, then a leg – before, ﬁnally, when a model cancelled lastminute, he stepped up for a body shot. The secret was out. He has now appeared in 24 consecutive issues of the magazine, providing exercise demonstrations and advising on form. Last Christmas, sinus issues and a collapsing shoulder conspired to keep

70 MEN’S HEALTH

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GROOMING: SUSANA MOTA | STYLING: STEVEN BUCHAN | CLOTHING: NIKE.COM | WORKOUT PHOTOGRAPHY: ADRIAN WEINBRECHT

in the oﬃce kitchen. He’s in and out with a stacked plate while we’re all still wondering which calorie-bomb baguette to blow a ﬁver on. And Mark does eat constantly. The biggest revelation when starting to train seriously was just how many calories he had to put away. Sometimes the hardest reps of your week, he says, are those last steak-freighted fork curls on a Friday night. But every mouthful matters.

COVER MODEL MUSCLE MARK PEACOCK

HIS METHODS ARE REVEALED AUG 2013

MODEL: MARK PEACOCK | LOCATION: SOHO GYMS, BOROUGH | CLOTHING: NIKE.COM | ADDITIONAL PHOTOGRAPHY: GETTY

In our summer supplement, Mark shared the routine that took him from skinny to stacked and the supps he swears by. It was enough to bate the curiosity of his fellow gym-goers and MH stafers... temporarily. Mark out of the gym for months, dragging his physique back toward its scrawnier stature. Tentatively building his strength back up in March with help from Robert Kavanagh at Devonshire Sq Physiotherapy, he could have been forgiven for setting himself a more modest goal. Instead, Mark vowed to appear on the cover. To make this goal a reality, he began working with PT and model Olly Foster – who has fronted our mag a record six times – to further perfect his diet and training. The bulk-up began in earnest. “The hardest part for Mark was eating red meat for breakfast,” says Foster. “It sets up your neurotransmitter production for the day and connects the brain to the gut, allowing for better absorption of the rest of the day’s meals.” To stomach steak ﬁrst thing, Mark popped Udo’s Choice Super 8 (£19 amazon.co.uk), a high-potency probiotic, to improve his digestion. Carbs were limited to his postworkout shakes and his ﬁrst two post-workout meals. “They were used to restock muscle glycogen, without creating an overspill that would lead to fat gain,” explains Foster. It wasn’t easy. But through ceaseless dedication – and a couple of months forsaking his precious gin – he’s proved a dream physique is possible no matter how skinny you are, or how lightning-fast your metabolism. At one point, Mark was eating so many sweet potatoes the carotene turned his skin orange. “For those who say you can’t put on muscle mass and reduce body fat at the same time, I say just look at Mark,” says Foster. For his part, Mark wanted to make the cover for one reason and one reason only: “Just to show that skinny people who say they can’t gain weight are wrong.” We think you’ll agree, he’s more than made his point. Now turn the page to try his workout for yourself.

MENSHEALTH.CO.UK

BECOMING THE GO-TO GUY SEPT 2013

By this point, Mark was far from our model-in-reserve. He began to split his working day between the MH ofice and hours spent in the photography studio demonstrating proper form on all and any moves. He still found time for daily gym sessions.

MAKING THE MH COVER JAN 2014

Now a seasoned model, and the embodiment of the MH aesthetic our editorial assistant deserves no smaller accolade than to become this month’s cover star. Mark is the living proof that if we can achieve such lofty goals, so can you.

MEN’S HEALTH 71

T-SHIRT MUSCLE BECOME A MACHINE When you’re busy like Mark, you can’t waste time queuing for free weights. “Work your arms with resistance machines; you can focus on isolating the right muscles without needing to stabilise the weight,” he says. Add size with his top superset. 1\ CABLE BICEP CURL 12-15 REPS All you need is a cable stack with the rope attachment. Set the cable column to a low position and take a step back so it’s taut (A). Keep your elbows tight to your body and flex them to curl the weight to your chest. Squeeze your biceps hard at the top (B). Release slowly and repeat.

OVER TO YOU RIGHT NOW

It wouldn’t be a true Men’s Health transformation if we didn’t share the knowledge Mark’s gained. Use his workouts and meal plan to take the first steps in your own journey to a bigger, leaner and fitter body.

A B

SUPERSET WITH… 2\ CABLE TRICEP EXTENSION 12-15 REPS As soon as you finish, set the cable as high as it will go and hold it behind your head (A). Stand in a staggered stance, a slight bend in your back and knees. Push with your triceps to bring the rope over your head (B). Rest 45sec and do 3 supersets in total. Bonus: you’ll be ‘pumped’ all morning. A

72 MEN’S HEALTH

MENSHEALTH.CO.UK

COVER MODEL MUSCLE MARK PEACOCK

EXTREME DEFINITION ELITE NUTRITION PUSH FOR THE BURN FEED YOUR GOAL Lactic acid training hurts but it proved the best way for Mark to strip fat without eating into Mark made himself the man he is today by his hard-won muscle. “These sessions force you into higher metabolic turn over, without too much muscle fatigue or breakdown in any one area,” says Foster. Grit your teeth...

QUAD SET 01

YOU WILL NEED A lat pull-down machine, a box/bench, 2 dumbbells (DB)

1\ LAT PULL-DOWN 15-20 REPS Attach a flat handle and hold it with an overhand grip (A). This hits your back and biceps for instant fat-burning. Pull until your elbows near the bottom of your ribs (B). Pause, release and keep moving. 2\ SQUAT JUMP 15-20 REPS No rest yet. Grab a waist-height box or bench. Bend at the knees and swing your arms to generate some jumping power (A), then explode up to land with both feet (B). Do your reps and move straight on.

QUAD SET 02

3\ DYNAMIC PRESS-UP 15-20 REPS Hit the deck. Rather than going for all-out speed, try to control the descent for 2sec (A), then press up as fast as possible (B). This will hurt, but it’s far more ecective. Don’t rest. Notice a theme developing? A 4\ DB DEADLIFT 15-20 REPS Bend your hips and knees to lower the weights; your hamstrings should tighten slightly (A).). Lift up and pull your shoulders back at top (B). Rest 45sec. Do 5 sets of all 4 moves. Now for quad set 2...

6:30AM

What? Porridge made with oats, banana, whey, linseeds and cinnamon; 3 x omega-3 supps Why? “Protein is crucial and Mark was low on it,” says Foster. “At 6.30am, smoothies are far more palatable than steak. That came later.”

PREWORKOUT

What? L-leucine (3g), branch-chain amino acids (BCAAs) (5g) and creatine (5g) Why? Old-school creatine prepares muscles for growth while BCAAs with extra L-leucine safeguards your muscle being used as fuel.

POSTWORKOUT

What? Protein shake (30g) and a multivitamin Why? Take your vitamins a little later in the morning. By then your digestive system will be up to speed, making it easier for you to absorb those beneficial nutrients.

10.00AM

What? 2 slices of wholemeal toast with 4 poached eggs and a cup of green tea Why? Good ol’ bread will provides enough carbs to keep your energy up, while eggs deliver good fats and (that’s right) protein.

12:30PM

What? 100g of chicken, 100g of sweet potato and 200g of green vegetables Why? “Regular protein from dicerent sources is the key to Mark’s diet,” says Foster. So here’s chicken breast number one. Enjoy.

3:00PM

What Protein shake (50g) Why If you’re training at lunch, there’s no need to rush to down that shake. The postexercise window for protein consumption has been found to stay open for 1hr, rather than the 20min previously touted.

3:30PM

What? A handful of almonds and 2 rice cakes with 1tsp of peanut butter Why? The double dose of healthy fats you get from almonds and peanut butter provides another boost to your energy mid-afternoon.

5:30PM

What? 100g salmon fillet, 100g of sweet potato and 200g of green vegetables Why? Fish this time. “Variation was key to ensure Mark enjoyed eating and didn’t skip meals, starving his muscles,” says Foster.

8:00PM

What? 100g of chicken, 250g of green vegetables and mixed green salad Why? Skip the sweet potato. “You want to get the majority of your evening calories from protein to burn fat overnight,” says Foster.

BEFORE BED

What? Casein protein (30g), flaxseed (10g) and Udo’s Choice Beyond Greens (10g) Why? Casein is slower release than whey to feed your muscles as you sleep. The greens will keep your immunity up while training.

YOU WILL NEED A bench, 2 dumbbells, a barbell

1\ SHOULDER PRESS 15-20 REPS Sit on a bench and hold the weights at your shoulders with an overhand grip (A). Press up until your arms are straight (B), keeping your back flat against the pad. No rest. Come on, don’t act surprised.

2\ LUNGE JUMP 15-20 REPS Grab the DBs and lower into a split squat (A). Just before your back knee touches the ground, jump up and switch you legs in mid-air to land with the other foot forward (B). Switch every rep. MENSHEALTH.CO.UK

eating a whole lot of the right stuF. If you want his exact physique, you need his exact diet. And it is very exacting. Follow Foster’s initial bulk-up plan and chew through your training sessions.

A B

3\ BENCH DIP 15-20 REPS Reach behind you to hold the edge of a bench with your arms straight and heels together. Bend your elbows to slowly lower (A) and stop just before you touch the floor. Push back up (B). Almost done.

4\ BENT OVER ROW 15-20 REPS Stand with a slight bend in your legs, your back parallel to the floor (A). Pull the weight up to the lower part of your chest (B). Do your reps, take a 45sec breather and finish all 5 circuits.

GET MARK’S FULL PLAN

For a daily breakdown of Mark’s full training plan tailored to your own body, get the MH Personal Training tool at menshealth.co.uk. Your transformation starts now. Let Mark know how you’re getting on @Mark_MensHealth MEN’S HEALTH 73

TIME EDITED BY ALEX HARRIS

SPEND IT, SAVE IT, BUY IT, MAKE IT, BEAT IT

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THE HOLE-ISTIC APPROACH TO WEIGHT LOSS

43 SO FRESH, SO LEAN

SECONDS TO ZAP FAT AND REFRESH YOUR WAISTLINE

hort of putting George Osborne in charge of your food budget, we never thought there would be such a quick, simple way to double your fat loss. But some impatient Iranian scientists have made it so. Mohaghegh Ardabili University found that drinking peppermint oil in water for 10 days before training makes you burn twice as much fat per session by letting you push your body harder for longer. The eIect has been attributed to an increase in the amount of oxygen reaching your hard-working muscles. Sucking on a mint once a day has a similar eIect. So join the polo club and you can stop working so hard.

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hile the January transfer window is open, you’d be smart to oJer up your own services (even if you are more Sunday League than Premier). Lacing up your old boots and enjoying a kickaround each week reduces anxiety and makes you more intelligent in the process, say scientists at New York’s Sage Colleges. In fact, dodgy sliding tackles are encouraged. Exposure to a common soil bacterium called mycobacterium vaccae does the opposite of muddying your brain: inhaling it produces serotonin, improving your cognition and learning capabilities. Who’d have thought dribbling would ever be associated with intelligence?

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HOURS CLOSER TO YOUR DREAMS OF 6-PACK MUSCLE

hannel Queen by wanting it all, and wanting it now. A study published in the journal Medicine & Science in Sports & Exercise found that you can meet your goals quicker by knocking back a protein shake immediately before bed. One shakerful speeds muscle protein synthesis (ie lean growth) by 22% overnight, optimising your muscle-building hormones. Itâ&#x20AC;&#x2122;s like Horlicks on steroids.

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OLYMPIC BREAKFASTS

WEEKS TO SHAVE 3 INCHES FROM YOUR WAISTLINE

witch of that fortified cereal advert and listen up: if you want to lose weight, you need to stop listening to women in red bikinis and follow your tastebuds instead. A recent study by metabolism researchers in the journal Obesity found what every red-blooded male has been dying to hear: a hefty breakfast is the surest way to a leaner body. The scientists say you should get most of your dayâ&#x20AC;&#x2122;s calories in the morning. Considering that a recent study shows that a diet high in healthy fats (think real butter and eggs) is less likely to make you fat, your favourite Full English can only be a good thing. Which is a pretty gratifying diet plan, if you ask us.

THE FULL ENGLISH METHOD TO FRY YOUR FAT STORES

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TIME PARTY TIME’S OVER FOR HYPERTENSION

SPEAR HEART RISKS

WEEKS TO BRING BLOOD PRESSURE BACK INTO LINE

anuary’s a bastard. Which is why you’d be forgiven for letting your BP go through the roof. The tree’s shed its needles, heading back to work is a drag and Will.i.am is back on BBC One until April. But before you reach boiling point, digest this news: you can keep your blood pressure in check during the entire running of The Voice by eating asparagus daily, according to Japanese researchers. The green veg contains compounds that inhibit the activity of hypertensioncausing enzymes, reducing your risk of heart attacks, strokes and throwing yourself headfirst at the TV screen screaming, “His hair doesn’t even make sense!”

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MH PROMOTION

DON’T LET ALCOHOL MAUL YOUR PERFORMANCE THE GUINNESS DRINKiQ PROGRAMME IS KICKING HANGOVERS INTO TOUCH BY EDUCATING PLAYERS ABOUT EXCESSIVE DRINKING In this sport of hard-knocks a player’s ability to recover is paramount. Guinness and DRINKiQ have teamed up to educate players about the impacts of alcohol; not only can it harm a player’s performance but also impairs their decisionmaking, which can lead to letting down teammates. A ‘morning after the night before’ session was designed for

10 Men’s Health readers. Led by Saracens coach Kevin Sorrell and players Kelly Brown and Marcelo Bosch they were dressed in heated jackets, ‘beer goggles’ and used a weighted ball; raising awareness of the e ects of alcohol by simulating a hangover. Saracens nutritionist George Morgan explained, “Alcohol dampens your body’s ability to operate at its peak. Alcohol is a

toxin, and in excessive quantities it will inhibit your ability to digest macronutrients such as protein, which is used in muscle growth and repair following a tough game of rugby.” After the session, competition winners Jon Edwards and Tom Keir were keen to share what they had learned. Tom, a personal trainer, said: “Understanding the e ects of alcohol on performance is helpful for my job. “The most important thing I picked up was just how the metabolic e ects of alcohol still a ect your body’s performance well after your night out.” Jon then summed up the event, saying: “The message is to drink responsibly the night before, or stick to water if you want to be on your best form for your team!”

GUINNESS IS THE OFFICIAL BEER PARTNER OF PREMIERSHIP RUGBY. FOR MORE INFO ABOUT RESPONSIBLE DRINKING ASK DAVE, THE DRINKIQ EXPERT, AT DRINKSCALCULATOR.COM

ALCOHOL’S EFFECTS

Five reasons to drink responsibly 01\ HANGOVER Alcohol consumption reduces athletic performance by 11.4%.

02\ REACTION TIME This can be reduced for up to 72 hours after you stop drinking. 03\ INJURY Recovering from muscle problems will become more di icult after drinking. 04\ GROWTH HORMONE HGH secretion, needed to build muscle, can decrease by 70% under the influence. 05\ STAMINA Most importantly, you wont be able to perform at your peak for the whole match.

TIME IF YOUR MUSCLES SIGNAL ‘DOMS’ GIVE THEM THIRST AID

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MINUTES TO SINK YOUR EXERCISE RECOVERY TIMES

he Welsh rugby players of yore were on to something. Chasing your workout with a beer won’t actually stunt your progress. In fact, if it’s a wheat beer with a low amount of alcohol (under 4%), downing one will speed up your recovery. A study in the Journal of Dietary Supplements discovered that the yeast helps your immune system manage the damage caused by your 10K drills or sportive training, while beer’s polyphenol compounds reduce inflammatory responses. The combined eIect: you’ll be back out there sooner. It’s probably unwise to fill your sports bottle with Hoegaarden, though.

33% OF YOU EAT TRASH ONCE A WEEK

Fast Food The Alcohol Gambling Sex Vice Index Drugs 2014

ONE IN SIX OF YOU DON’T EVER DRINK

YOU WATCH PORN 2-3 TIMES WEEKLY

We know how much you drink, what drugs you take and how often you watch porn… and we’re not judging. Instead, this report lays out exactly what your limits are, what they should be and how to break them. This is how to indulge with impunity WORDS: IAN TAYLOR PHOTOGRAPHY: SUN LEE

88 MEN’S HEALTH

HALF OF YOU BET EVERY MONTH

30% OF YOU HAVE TAKEN CLASS-A DRUGS

s the banquet of consumption we know as ‘December’ draws to a close, the harsh lights of New Year austerity come on all too suddenly. Overnight, we go from feast to famine, anarchy to abstinence. This raises the question of balance: are you overdoing it? Could you be underdoing it? And can your body cope? To give you answers, MH polled 2000 readers to find out how much time and money you spend on your vices. The results show that you have a healthy appreciation of the good things in life, and one or two of the bad. Use this guide to work out what you can get away with. MENSHEALTH.CO.UK

The Vice Index 2014

f all the vices you told us about, you indulge in fast food most greedily. No less than 91% of you have visited a fast food chain in the past month and a third of you go every week. Everyone knows it’s void of nutrients, but what’s a little fat between you and a Double Whopper? Actually it’s 120% of your daily sat fat quota. A University of Minnesota study found that people who indulge in fast food two or three times weekly (one in 10 MH readers) are 50% more likely to have a coronary. But cheat days are signed of by science: having a calorie blitz once a week increases your metabolism by 10%. If you continually limit your calories, levels of the fullness hormone leptin fall, according to the American Journal of Physiology and it leaves your metabolism sputtering. This isn’t a free pass to the Golden Arches: Obesity Review says fast food portions are deceptive. A small fries at McDonald’s is a tenth of your daily calories. It pays to do your research before ordering of the £1 menu. The MH limit Your choice of burger, with fries and a drink, once a week

MENSHEALTH.CO.UK

44% Chinese

Pizza Curry

Fish and chips

Burgers

A Quick & Greasy Diet Plan

Fried chicken

FAST FOOD

Kebabs

24%

28%

33%

37%

53%

HOW MANY OF YOU ORDER UP PER MONTH 51%

C’MON SAT FATS, DO YOUR WURST

YOUR STATS

1/3

33% of you eat fast food every week

£25

Your monthly fast food budget

1IN10

10% of you eat fast food several times a week

40%

The percentage of readers who opt for water with their meal, (although 46% go for carbonated drinks)

BEST OF THE BAD As ever, it’s a matter of finding balance. Use this menu decoder from nutritionist Drew Price to select the healthiest non-salad items from the UK’s most popular fast food options. McDonald’s Grilled Chicken Salad Sandwich Burger King Chilli Chicken Wrap Domino’s Chicken Feast Delight KFC Streetwise Sweet Chilli Wrap

MEN’S HEALTH 89

DRUGS

Living The Higher Life

t most, the MH reader has an occasional, fleeting relationship with drugs. Yet most of you have sampled what’s on ofer. Mirroring national stats, cannabis is by far the most common drug but a third of you have snorted cocaine, one in five have tried legal highs and over a quarter have dropped ecstasy. That dabbler mentality is precarious in today’s market where you never know what you’re actually taking. “In the ecstasy market there is no standardization of ‘brands’ any more,” says Chris Hudson, from the drug charity Frank. “There’s an applied logic. People base their decisions on whether to take a drug by checking how other people react to it.” That’s a dangerous brand of logic, Hudson says, because every body will react diferently to every diferent kind of drug. “If you take one piece of advice: either drink or take drugs.” Mixing with alcohol

often leads to a ‘synergistic’ efect, exacerbating a drug’s symptoms. Researchers at the University of Notre Dame warn that alcohol mixed with cocaine, for example, puts stress on your heart that you wouldn’t necessarily trigger with either drug on its own. You might also experiment with a diferent sort of legal high with fewer side efects. Research in the Journal of Psychopharmacology found that guarana produces aRstimulant-like high that heightens your mood and alertness. Or if you’re looking for something more mellow before bed, drop a ZMA supplement. It relaxes your entire body and can trigger lucid dreaming. Trippy. The MH limit Halve your drug use by using natural stimulants and supplements such as ZMA at least once a fortnight

YOUR STATS

38%

THE RISKS

If your heart and mind are set on getting high, use these measures to ofset the downers for your body Drug

Risk

Your plan

Cannabis

Contains 50% stronger cancer-causing chemicals than tobacco

Consume more vitamin E. Research in the journal Thorax found it makes you less likely to develop lung cancer

The proportion of MH readers who occasionally smoke cannabis

Cocaine

16% 1/5

Doubles the risk of stroke in habitual users

Quitting for a week at first makes it much easier to fight urges and reverse the damage to your heart

Amphetamines

Can lead to psychosis in heavy users

Visit babcp.com to find a therapist. The University of Manchester found CBT is the most efective way to treat psychosis

Ecstasy

Increases your risk of depression

Cardio exercise four times a week reduces the symptoms of depression and can even prevent the condition altogether

The percentage of MH readers who are occasional drug users

1IN4

Occasionally use cocaine

The proportion of you who have experimented with legal highs

£20

The amount the average MH reader spends on drugs per week

BE CAREFUL WHAT YOU PICK ’N’ NEVER MIX

90 MEN’S HEALTH

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The Vice Index 2014

ACCEPT THE ODDS, BUT DON’T SUGAR COAT THE RISKS

GAMBLING

Place a Sure Bet

udging by your infrequent flutters and the amount you lay down on odds you fancy, the probability that the MH reader has a gambling problem is low. You gamble less than £15 a month and it’s unlikely you’ll place more than five bets during that time, lottery included. If there’s one result we don’t like the look of, it’s that two-thirds of you place your bets online or via apps. That’s something of an accumulator: online gambling in the UK passed the £2bn mark for the first time in 2013. This ubiquity of digital betting makes it hard to set budget limits that stick, and that’s when gambling can become compulsive. “In the build-up to gambling, there’s a release of the feel-good neurotransmitters serotonin and dopamine,” says Adrian Scarfe, head consultant at the charity GamCare. “The same processes are going on in the brain as people who drink or take drugs.” To control it, use sites linked to GambleAware as these allow you to impose limits. The diTerence between a healthy- and problem-gambler is that one sees his bets as entertainment and the other kids himself that it’s a source of income. Follow the rules here (right) to load the odds in your favour. The MH limit Each month, gamble no more than the equivalent of your Sky package or cinema spend

MENSHEALTH.CO.UK

YOUR STATS

1/2

The proportion of MH readers who bet at least once a month

GOOD BETTOR BETS

Look for other people’s tells Gambling can lead to irrational decisionmaking. Being aware of your emotions and watching other people at a casino or around a poker table snaps you out of repeating their mistakes.

Run a diferent kind of risk Many gamblers are impulsive and risk-takers by nature. If you feel you’re placing bets on impulse alone, look for other ways to appease your inner thrill seeker, from extreme sports to stocks and shares.

£15

Gamblers’ average monthly spend

Take a punt on betfilter.com For the gambling man who feels out of control, this website oTers free software that will control the number of bets you can make or how often you visit certain sites according to limits you set yourself.

The number of bets placed by a third of our readers. Only 5% bet six or more times a month

66%

The percentage of gamblers who place their bets online or via apps

1/4

The proportion who still go to a bookies

MEN’S HEALTH 91

PORN

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YOUR STATS

58%

The percentage of readers who watch porn more than twice a week

<60MINS

How long you’re most likely to spend watching porn per week

BE PORN AGAIN

Keep your PC in a communal room Confining it to your bedroom normalises the behaviour, making it more likely to become habitual.

Set up filters on your phone Putting child locks on your mobile devices means you can’t carry porn with you into the oVice or to your in-laws’. 92 MEN’S HEALTH

1/3

Although 87% watch porn online, over 33% use their mobile devices

Swap vices Alcohol, fast food and gambling all hit similar reward centres in your brain as porn does. If you’re concerned about your habit, switch to another as a breaker. In moderation, obviously.

See somebody If you’re genuinely out of control, speak to your partner, a mate or a professional at helpaddictions.org. Either that or update your profile on a dating site such as pof.com. You’ll soon remember that sex is better in 3D.

1IN5

The proportion of readers who pay for pornography The most popular paid-for porn with MH readers DVDs

39% 37% 33% Magazines

Online subscriptions

MENSHEALTH.CO.UK

FOOD STYLING: JACK SARGESON

xcuse our manners, but we need to get this out on the table: ejaculation is good for you. It boosts testosterone, improve the health of your sperm and a study by the Cancer Council Victoria in Australia found that men who ejaculate more than five times a week are a third less likely to develop prostate cancer later in life. Which brings us to your bookmarks. Online porn is habitual for the majority of readers with almost 60% of you logging in and getting oV weekly. This mild use of porn carries very little risk but Dr Chris Forester from counseling service Help Porn Addiction warns that it can increase feelgood hormones leading to habitual use. Research at Cambridge University found that brain scans of compulsive porn users were similar to those of alcoholics. It’s not chemically addictive, but as some readers will attest (12% of you watch more than five hours a week), it can be moreish. Over time, porn desensitises you and distorts your expectations of real-life sex. Use the checklist (right)from Help Porn Addiction to keep viewing habits clean …ish. The MH limit A maximum of five clips per week – although we’d also prefer a living, breathing partner, thanks very much

The Vice Index 2014 ALCOHOL

THE NINETY-NINE HAS COME OF AGE

Keep Your Bottle

ecember aside, the Men’s Health reader has a fairly healthy relationship with alcohol. You drink twice or three times a week, averaging less than 24 units. The only trouble is, you’re probably lying to us, and possibly to yourself. (Take our test on p46 to find out how much you really drink). “In surveys, the amount people say they drink is often 40% under-reported,” says Dr James Nicholls from Alcohol Research UK. That takes the number closer to 35 units. Government guidelines suggest this level of drinking doubles your risk of liver damage and makes it 2.5 times more likely you’ll develop mouth, neck or throat cancer. The demise of the British boozer is reflected in your habits, with a third of readers opting to drink at home – more than pubs, clubs or park benches. This could explain why you drink more than you think. “Units are fuzzier at home,” Nicholls says. Then there’s the wall of beer crates by the supermarket entrance: “It reinforces the idea that alcohol is a grocery.” Which, in fact, it is – and should be. Abstinence does not make the heart grow stronger. In fact, research in the journal Alcoholism found that moderate drinkers live longest. Occasional alcohol can protect you against heart disease and asthma. We make that your round. The MH limit 2-3 alcoholic drinks, 2-3 nights per week

YOUR STATS

2-3

The average number of times you drink per week

LAGER Remains your favourite drink, followed by spirits and wine

WHAT WE’RE HAVING

A glass of white wine Red usually gets all the health plaudits but research at the University of Bufalo found that white wine can prevent toxins from building up in your airways, lowering your risk of lung disease.

The number of drinks that a quarter of you down per session

17%

The proportion of MH readers who are teetotal

1/3

£25£40

A pint of Guinness A study at the University of Wisconsin found that the black stuf is good for you. It contains antioxidants that lower your risk of blood clots.

A pint of cider Research at Glasgow University found cider has as many heart-protecting antioxidants as wine.

MENSHEALTH.CO.UK

The ratio of you who regularly drink at home; 25% more than those who drink in pubs

Your budget for an average night on the booze

MEN’S HEALTH 93

MH 01/2014

6-PACK CHA LLE NGE

Remade In Chelsea MH PRISE D THE CHAM PAGNE FLUTE S FROM THEIR HAND S AND CHARG ED THE INFAM OUS GADAB OUTS FROM MADE IN CHELS EA WITH TRANS FORM ING THEIR PHYSI QUES IN A FRUGA L FOUR WEEKS . USE THEIR WEALT H OF LESSO NS TO CHAN GE YOUR OWN BODY IN NO TIME AT ALL NAMES (L-R) SPENCER, OLLIE, ANDY AND ALEX BURROWS TRAINING OCT/NOV 2013 WORDS ALEX HARRIS PHOTOGRAPHY GLEN

EAST END GIRL AND WEST END BOYS

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FOR THE FIRST AND POSSIBLY ONLY TIME, THE HARD WORK BEGINS

t is a fact well known that all reality TV stars are insuferably privileged and incapable of hard work. So you can imagine MH’s exciteme nt when we entrapped four members of the Mad e in Chelsea cast and threw them, Gucci-manbag first, into the hands of London’s most brutal personal trainers. For good measure, we also cut our usua l six-pack challenge time down from six weeks to a tantrumcausing four, tasking our wards with swapping Perrier for protein shakes and box squa ts for Boujis. What ensued surprised us all: dedicatio n beyond measure and results that no amount of money could buy. And if these cash-rich, time-poo r hedonists with impenetrable social calendars can achi eve what’s laid out across the next six pages, then you can too. Turn over and reap your own rich rewards.

> MEN’S HEALTH 95

Party-Proof Your Body EX-RUGGER BOY ALEX MYTTON WANTED TO JOG HIS MUSCLE MEMORY, WITHOUT FORGOING THE CLUBS, BOOZE AND FAST FOOD. HERE’S HOW YOU CAN TOO t’s tough,” bemoans Alex, warming up in an East London boxing club. “There were always going to be big nights out.” We can’t help but think he’s got oL lightly. Alex has regained the physique of his rugby days: broad shoulders and solid arms. To achieve this in under a month, he mixed resistance work with cardio ‘finishers’ like mountain climbers and burpees, oLsetting his inevitable forays to the bar. “Abstaining didn’t work,” he says. “I stuck to straight liquor. It gives you better results than guzzling beers.” Alex would like to thank… Rob Aitken at mattroberts.co.uk

96 MEN’S HEALTH

BEFORE

THE BOULDER SHOULDER PLAN

The key to width up top is broad deltoids and a hefty upper back. Get both in just four weeks by bolting this bog-standard workout onto your routine

WEIGHT 80KG WAIST 85CM BODY FAT 10%

1\ PULL-UP 3 sets of 3 reps Grab a pull-up bar with an overhand grip and tense your abs. Draw your body up to the bar until your chin passes it – an eLective way to target your lats and shoulders.

2\ CLAP PRESS-UP 3 sets of 8 reps This hammers the fast-twitch fibres in your shoulders for visible growth, pronto. Drop into a press-up position, then explode up oL the ground, clapping in mid-air.

3\ BARBELL SQUAT 3 sets of 5 reps No matter how hard you work your upper body, you won’t see fast development without hitting your legs too. With a bar across on your back, push your hips back and down. Return.

AFTER

WEIGHT 77.5KG WAIST 82.5CM BODY FAT 7%

MENSHEALTH.CO.UK

ALEX TRAINS TO A TOUGH CROWD

MH 01/2014

6-PACK CHALLENGE

Lean, Rich And Fast ALTHOUGH NO STRANGER TO EXERCISE, ANDY JORDAN WAS INJURED AND ENDED UP THE CLASSIC SKINNY-FAT GUY. STEAL HIS PLAN TO CUT BACK

ANDY JORDAN: HANGING TOUGH

BEFORE

WEIGHT 76.4KG WAIST 88CM BODY FAT 20%

AFTER

PROUDLOCK, TRACKSUIT BOTTOMS ACNE AT MATCHESFASHION.COM, TRAINERS NIKE AT SCHUH.CO.UK; SPENCER, TRACKSUIT BOTTOMS BY DOLCE & GABBANA DOLCEGABBANA.COM; MECIA BUSTIER TOP AMERICANAPPAREL.CO.UK; KNICKERS MYLA.COM; NECKLACE FREEDOM AT TOPSHOP.COM; SHOES OFFICE.CO.UK; GREY TOP AMERICANAPPAREL.CO.UK

WEIGHT 76KG WAIST 81.5CM BODY FAT 11.8%

ndy paddled the Thames for charity and frequents the UK’s big wave surf spots to keep fit. “I’ve always been active, just not that big or strong,” he says. A shoulder injury appeared to have scuppered any chances of changing that, something his trainer James Hardy had to pay close attention to. But despite this setback, James was still able to tailor a plan that suited Andy’s desire to stay fit as well

as gain muscle, combining weights with boxing and MMA training. “Once his strength increased, we focused on tough compound-move circuits that target one major muscle group,” he says. “This puts a huge demand on your cardiovascular system while still building the muscles you want to target: a double-whammy.” Here’s how you can do the same. Andy would like to thank… James Hardy at livefit.co.uk and lamuscle.com

YOUR GETFIT-QUICK REGIME

This two-move mini circuit works your heart and lungs as much as your muscle. Perform it twice a week alongside your regular training for a body that won’t let you down 1\ BARBELL CLEAN 6 sets of 6-10 reps This move separates the men from the boys. Squat, grab the bar and drive your body up to bring the bar into the ‘rack’ position shown. Rest 10sec.

2C LAT PULLBDOWN 6 sets of 6-10 reps Sit in a lat pull-down machine and grab the bar. Lean back slightly, presenting your chest and drawing the bar down to your sternum. Release slowly.

> MEN’S HEALTH 97

Fat Loss That Demands Attention

THE BIGGEST OF THE CHELSEA BOYS, SPENCER MATTHEWS’ NATURALLY STOCKY FRAME HAD GAINED A FAIR BIT OF FAT. USE HIS WORKOUT (OVERLEAF) TO BURN OFF THE PARTY POUNDS AND BUILD MUSCLE

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pencer’s reputation precedes him. Parties, women and arguments are synonymous with reality TV’s biggest lothario. But despite accusations of duplicity, MH finds him refreshingly honest at the ‘before’ shoot: “I just want to look like an underwear model,” he says modestly. To achieve this, Spencer targeted every major muscle group with high-rep cluster sets. Nutrition was just as important. “If partying commitments get in your way, you need strategies,” says his trainer Shaun StaPord. “Buy healthy ready meals and freeze them to prevent last-minute pizza night; keep biltong (£20 amazon.co.uk) to hand for snacking and go exotic with your meats to keep it interesting: alligator and ostrich pack serious protein.” Chelsea’s party boy surprised everyone: dogged determination overcame his hedonistic ways. “If I want something, I go for it,” he says. After almost halving his body fat we can’t argue with him – for once. Spencer would like to thank… Shaun Staford at cityathletic.co.uk and Forza Supplements (forzasupplements.co.uk)

MH 01/2014

6-PACK CHALLENGE

THE OLYMPIC DIVA TURNS GOLD-MEDAL FAT-BURNER

BEFORE

WEIGHT 82.4KG WAIST 89CM BODY FAT 14.8%

AFTER

WEIGHT 80.2KG WAIST 80.5CM BODY FAT 8.8% TURN OVER TO SEE SPENCER’S WORKOUT

MEN’S HEALTH 99

DELIVERING THE FINAL BLOW TO FAT

FROM MOET TO MUSCLE Rapidly burn away your fat stores and watch your muscle explode with these 3 intense cluster sets 1A\ LEG PRESS 5 sets of 5 reps (x3) First, start the testosterone flowing. Put your feet against the leg-press platform. Push for 5 quick sets of 5, then hop over to the incline bench.

1BB DUMBBELL PRESS 1 sets of 25 reps (x3) Lower two dumbbells to your chest, then quickly drive them up. Do 5 sets: that’s the first cluster set done. Go back to the leg press; repeat 3 times.

2AB BARBELL SQUAT 5 sets of 5 reps (x3) Ignite a fat-loss chain reaction by hitting your legs, hard. With a bar across your shoulders, push your hips back and sink into a deep squat. Power up.

2BB CABLE CHEST FLY 1 set of 25 reps (x3) Your blood should be really pumping. Grab the handles and draw them together at chest level. Return. Now back to the barbells. Do 3 clusters.

3AB BENCH PRESS 5 sets of 5 reps (x3) A powerful bench sends your anabolic (muscle-building) hormones soaring. Lower to your chest; explode back up.

3BB JUMP LUNGE 1 set of 25 reps (x3) This finisher ramps up fat loss. Lunge, jump and switch legs mid air. Do your 3 cluster sets and go hit the caviar.

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MH 01/2014

6-PACK CHALLENGE

Build A Fight Club Physique HAVING ALWAYS STRUGGLED TO GAIN MUSCLE, OLIVER PROUDLOCK’S CHALLENGE WAS AMONG THE TOUGHEST. HERE’S HOW TO OVERCOME GENETICS AND SCULPT BRAD PITT ABS or fashionista Proudlock, ‘huge’ was never the aim. “I wanted abs, not bulk,” he says. To that end, he is a massive success, sporting one of the best celeb six-packs MH has seen. “Men with 100mph metabolisms need serious calories,” says his PT Dan Casey. Eat big at breakfast, then do this workout for a torso to make Tyler Durden green-eyed. Proudlock would like to thank… Dan Casey at lomaxpt.com; sunwarrior.com

BEFORE

WEIGHT 62KG WAIST 78.8CM BODY FAT 10.2%

AFTER

WEIGHT 67KG WAIST 76.2CM BODY FAT 5%

ADD MUSCLE, STAY LEAN Perform this twice a week to add size in high definition 1\ DUMBBELL PRESS 5 sets of 10 reps For impressive pec width, lie on an incline bench with two moderately heavy dumbbells. Lower to your chest and drive them up explosively. 2\ BARBELL PRESS 4 sets of 12 reps Lower the bench into a decline and rack up a barbell. Unhook it and lower to your pecs; exhale, then explode it back up again. Four sets equals serious strength. 3\ CABLE CROSSOVER 3 sets of 12 reps Here’s where you’ll develop the line between your pecs. Hold the two cable handles and draw them together. 4\ PRESS-UP 5 sets of 8 reps With hands at shoulder width, lower to the floor and push up for a chest pump that lasts. 5\ TRICEP EXTENSION 4 sets of 12 reps The final push. Hold a dumbbell behind you and lower it between your shoulders. Now push it straight up. You’ll earn more than your money’s worth of muscle. FROM BEANPOLE TO BREAKING BRAD

MEN’S HEALTH 101

YES, EVER. WHETHER YOU WANT TO SLIM DOWN, PIG OUT, BULK UP OR MAKE HAY, YOUR KITCHEN REPERTOIRE STARTS AND ENDS WITH THESE MEALS. DESIGNED BY MASTERCHEFS; PROVEN BY SCIENCE; BUILT TO FILL ANY HOLE OR MEET ANY GOAL

102 MEN’S HEALTH

WORDS: IAN TAYLOR

PHOTOGRAPHY: ROMAS FOORD

ARTWORK: JOEL HOLLAND

MENSHEALTH.CO.UK

BY DIEGO JACQUET, HEAD CHEF AT ZOILO

This meal will IGNITE METABOLISM CLEANSE YOUR LIVER INCREASE HER LIBIDO FUEL MUSCLE GROWTH IMPROVE GYM RECOVERY FEED A PARTY FEAST INCREASE STRENGTH PROTECT YOUR HEART RETAIN SOBRIETY BOOST YOUR IMMUNITY SUPPLY 24/7 ENERGY CUT BODY FAT IMPRESS ANY DATE COMBAT STRESS IMPRESS HER PARENTS REFUEL ON MATCH DAY

INGREDIENTS

very self-respecting carnivore thinks his steak is irresistible. This recipe will back up your claim and repay your body with a mouth-watering, cost-efective slab of protein. First up, mix your marinade ingredients: that’s the herbs, MENSHEALTH.CO.UK

SERVES 4 ° 14OZ BEEF SKIRT STEAKS, 2 ° PARSLEY, HANDFUL ° OREGANO, HANDFUL ° CHILI FLAKES, PINCH ° GARLIC, 5 CLOVES, CRUSHED ° JUICE OF 1 LEMON ° OLIVE OIL, GLUG ° PLUM TOMATOES, 6 ° ROCKET, HANDFUL ° PARMESAN SHAVINGS

chilli, half the crushed garlic and lemon juice, with a glug of olive oil. Research from the University of Illinois shows parsley is good for more than a garnish. It contains luteolin, an antioxidant that helps to prevent inflammation in your body. Set aside overnight.

To prep your tomatoes, cut them in half and mix in a bowl with salt, pepper, oil and the rest of the garlic. Set aside. Now grill the skirt steaks on high heat, until charred; rest for 5min. There’s no need to get your blood pressure up worrying about saturated fat

either: the odd red meat indulgence actually has heart-protecting qualities, according to the American Journal of Clinical Nutrition. Slice the steaks and serve on a platter with the tomatoes, rocket and Parmesan, drizzle with the marinade and attack. MEN’S HEALTH 103

BY MARCUS WAREING, CHEF PATRON AT THE BERKELEY

This meal will LOWER CHOLESTEROL IGNITE METABOLISM CLEANSE YOUR LIVER SHARPEN YOUR MIND FIGHT CANCER HELP YOU LOOK YOUNGER IMPROVE GYM RECOVERY BOOST YOUR MOOD LIFT YOUR IMMUNITY CUT BODY FAT PREVENT INDIGESTION IMPRESS ANY DATE REFUEL ON MATCH DAY IMPROVE GUT HEALTH COOK IN 30 MINUTES CLOCK UNDER 500KCAL

INGREDIENTS

ightweight in calories but super heavyweight in kitchen kudos, this fish salad makes either a great date-night supper or a light meal between training sessions. Heat the oven to 180ºC. Toss the pumpkin and sweet potato in oil, season

104 MEN’S HEALTH

and place in the oven for 20-30min. Cook the seeds in a pan over moderate heat until golden brown, then coat evenly with the soy sauce. Set aside and take heart: research from Japan’s Osaka University found that working sesame seeds into your diet

SERVES 4 ° COD FILLET, 4 ° SMALL PUMPKIN, DICED ° SWEET POTATO, DICED ° LINSEED, PUMPKIN, SUNFLOWER, SESAME SEEDS, 2TBSP EACH ° SOY SAUCE, GLUG ° SESAME OIL, GLUG ° WHITE WINE VINEGAR ° GINGER, GRATED ° FLAT LEAF PARSLEY ° TARRAGON, HANDFUL ° MILD CURRY POWDER

for four weeks can reduce LDL cholesterol by up to 10%. Whisk sesame oil, vinegar and ginger together, fold in the roasted pumpkin and sweet potato with the herbs. Pour over the dressing. Heat some oil in a non-stick pan over a high heat, mix the

curry powder and salt together and season the cod fillets. Fry until golden brown and just cooked through. Scientists in Iceland found eating cod regularly reduces belly fat in under two months. Serve with the veg and a side of smug satisfaction. MENSHEALTH.CO.UK

very man needs a signature curry and this one is a metabolic firestarter with 27g of protein. Heat the cloves, cinnamon and cumin seeds in some oil. As spices crackle, add the onion and add a pinch of salt and sauté until golden brown.

INGREDIENTS SERVES 4

° CINNAMON STICK, 1 ° CUMIN SEEDS, 1TSP ° ONIONS, 4, SLICED ° GINGER, GRATED ° GARLIC, 2 CLOVES ° GREEN CHILLI, 1 ° TURMERIC, CORIANDER POWDER, GARAM MASALA, 1TSP EACH ° TOMATOES, 4-6 ° COCONUT MILK, ½ TIN ° COOKED TURKEY MEAT ° BASMATI RICE, 4 CUPS

As well as being rich in iron for energy, cumin bolsters immunity, according to the Indian Institute of Integrative Medicine, like pills with a side of pilau or basmati. Stir in the ginger, chopped garlic and chilli, sauté for 2min, then add the remaining

spices for 1min before blending the tomatoes to a paste and adding. Stir and simmer for 2-3min then add the coconut milk and simmer for further 2-3min. When it’s ready to serve, stir your pre-cooked diced turkey into the sauce and heat for 1min.

As well as being one of the leanest sources of protein around, turkey is also a rich source of tryptophan, which will help you to sleep if you’re struggling for shuteye, says the Los Angeles Center for Sleep Research. Serve with rice and get your head down.

This meal will IGNITE METABOLISM CLEANSE YOUR LIVER LOWER CHOLESTEROL SHARPEN YOUR MIND FUEL MUSCLE GROWTH FEED A PARTY OF EIGHT PROTECT BRAIN POWER FINISH OFF A HANGOVER BATTLE THE FLU AND WIN SUPPLY ENERGY 24/7 MAKE TOMORROW’S LUNCH IMPRESS YOUR BOSS BOOST YOUR FERTILITY IMPROVE DIGESTION COOK IN 30 MINUTES USE UP YOUR LEFTOVERS LOWER BLOOD PRESSURE

BY ATUL KOCHHAR, FOUNDER OF BENARES MENSHEALTH.CO.UK

MEN’S HEALTH 105

ou can, of course, swap out the chicken legs for leaner cuts, but don’t ignore cheaper, tastier, darker meat. It contains even more energy-giving B vitamins, iron and zinc, which protects against colds and shortens their symptoms by

INGREDIENTS SERVES 4 ° BUTTERNUT SQUASH, 1 ° CORIANDER SEEDS, 2TSP ° DRIED CHILLI, 1TSP ° CHICKEN STOCK, ¾ PINT ° MUSCOVADO SUGAR, 100G ° CHICKEN LEGS, 4 ° MARMALADE ° KETCHUP, 1 DOLLOP ° PLAIN YOGHURT

40%, according to research in the Open Respiratory Medicine Journal. Preheat the oven to 200°C. Place the chopped squash on a roasting tray with the stock, dried chilli, coriander, oil and sugar. In another tray, rub the chicken legs with the rest of the sugar,

marmalade, ketchup and oil. Don’t lick your fingers, yet. Place both trays in the oven, basting the chicken every 10min for a total of 40. Remove and cover with foil until the squash finishes 5min later. Mash the squash with a splash of oil. It has a lower

This meal will IMPROVE GYM RECOVERY INCREASE STRENGTH FINISH OFF A HANGOVER BATTLE THE FLU AND WIN PROTECT YOUR HEART LIFT YOUR IMMUNITY SUPPLY 24/7 ENERGY HELP YOU LOOK YOUNGER PREVENT INDIGESTION COMBAT STRESS REFUEL ON MATCH DAY BOOST YOUR FERTILITY IMPROVE GUT HEALTH LOWER BLOOD PRESSURE

BY FLORENCE KNIGHT, HEAD CHEF AT POLPETTO

GI than potatoes and is high in beta carotene, which was linked to healthier looking skin at the University of St Andrews. Fold in the rest of the mash, then serve with the chicken legs and a dollop of yoghurt. And your clothes don’t even stink of charcoal.

BY JASON ATHERTON, FOUNDER OF THE SOCIAL EATING HOUSE

This meal will HELP YOU SLEEP DEEPLY FUEL MUSCLE GROWTH REVAMP XMAS DINNER IMPROVE GYM RECOVERY BOOST YOUR FERTILITY INCREASE STRENGTH RETAIN SOBRIETY PROTECT BRAINPOWER FINISH OFF A HANGOVER BATTLE THE FLU AND WIN PROTECT YOUR HEART LIFT YOUR IMMUNITY SUPPLY 24/7 ENERGY REFUEL ON MATCH DAY PREVENT INDIGESTION LOWER BLOOD PRESSURE IMPRESS YOUR BOSS DOUBLE YOUR NUTRIENTS INGREDIENTS

ork is often snorted at both from a taste and a nutrition perspective – both unfairly. Despite having a few more calories than your usual skinless chicken breast, a study in Nutrients journal found that people who ate pork regularly for six months MENSHEALTH.CO.UK

were less porky, with cuts in BMI and body fat. Heat the oven to 200°C. Rub the pork with salt and pepper, place in a deep pot and roast for 40min. Remove the pork and place it on a tray. Save excess fat for basting, then add the garlic, spice and bay leaves.

Return the pork to the pot and pour in the vinegar and dry cider. Savour that scrumpy: research from the Institute of Food Research found that half a pint of Somerset’s best contains the same amount of diseasefighting antioxidants as

SERVES 4 ° PORK SHOULDER, 2KG, CRACKLING ON THE BONE ° SALT AND PEPPER ° GARLIC BULBS, 2, BROKEN INTO CLOVES ° CINNAMON STICKS, 3 ° BAY LEAVES, 12 ° CIDER VINEGAR, 1/3 PINT ° DRY CIDER, PINT

a glass of red wine. Cover the pot with foil and return to the oven for 3hr at 180°C, basting occasionally with the fat reserved from earlier. When the pork is soft and the crackling crisp, plate up with your choice of roasted veg and mind your drool. MEN’S HEALTH 107

BY ANTHONY DEMETRE, FOUNDER OF LONDON’S ARBUTUS AND WILD HONEY

This meal will CLEANSE YOUR LIVER LOWER CHOLESTEROL SHARPEN YOUR MIND FUEL A NEW PB PROTECT YOUR HEART LIFT YOUR IMMUNITY SUPPLY 24/7 ENERGY DOUBLE THE NUTRIENTS CUT BODY FAT IMPRESS ANY DATE COMBAT STRESS REFUEL ON MATCH DAY IMPROVE DIGESTION COOK IN 30 MINUTES LOWER BLOOD PRESSURE CLOCK UNDER 500KCAL FIGHT CANCER

INGREDIENTS

hether you’re cutting, detoxing or pandering to the whims of a calorie-phobic lover, every man should have an impressive breakfast in his kitchen repertoire. This one is made with freekeh wheat – its freaky health benefits 108 MEN’S HEALTH

SERVES 4 ° FREEKEH WHEAT, 1KG ° ONION, 1, DICED ° RAPESEED OIL, GLUG ° GARLIC CLOVES, 3 ° ROSEMARY AND THYME, PINCH EACH ° TOASTED SEEDS (HEMP, BUCKWHEAT, PUMPKIN), 2TBSP ° LEMON PEEL, 2TBSP ° PARSLEY, PINCH ° EGGS, 4, POACHED

include better digestion, a lower risk of diabetes and improved heart health. It also contains four times as much dietary fibre as similar grains. Soak overnight in cold water. The next day, stick a pan on the hob and sweat the diced onion in rapeseed oil.

Add the garlic, rosemary and thyme and cook for a further 2min. Drain the freekeh and add it to the mix. Cover with cold chicken stock or water. Bring it to the boil, put the lid on and stick your pan in the oven at 150°C for 20min. Take it out

and leave to cool, then add the toasted seeds, lemon, parsley and more oil if needed. Serve with poached eggs (6g of protein a pop): they’re a source of the amino acid cysteine, which will see of any hangover better than the kebab on your kitchen top. MENSHEALTH.CO.UK

PHOTOGRAPHY: ROMAS FOORD | FOOD STYLING: HENRIETTA CLANCY | PROPS: CROCKERY, NAPKINS AND TABLE CLOTHS ALL JOHNLEWIS.COM, ARTHUR PRICE MANGO CUTLERY SET DEBENHAMS.COM, OVI SALT & PEPPER PINCH POTS JOSEPHJOSEPH.COM, CONDIMENT SET STORE.ALESSI.COM | ILLUSTRATION: JOEL HOLLAND

meal to make the slackest cook come over all fayn dayning, this slow-cooked wonder contains 25g of protein per serving to fuel muscle growth and curb your appetite for 24 hours. Heat the oven to 180ºC. Rub the lamb with oil

and season. Pour a little oil into a pot and add the onions, sitting the lamb on top. This meat has roughly a third of your daily vitamin B12, which is shown to cut Alzheimer’s risk, according to UCLA research. Cook for 15-20min then lower the temperature to

INGREDIENTS SERVES 4 ° LAMB SHOULDER, 1 ° OLIVE OIL, GLUG ° BLACK PEPPER ° ONIONS, 8, SLICED ° THYME, 8 SPRIGS ° GARLIC, 2 BULBS, PEELED AND CRUSHED ° BALSAMIC VINEGAR, 250ML ° SPINACH, HANDFUL ° POTATOES, MASHED

110ºC. Add the thyme and crushed garlic, cover and cook for 5hr – you’re free to do, well, anything you want to. When the time’s up, remove the garlic and onions and put to one side. Add the balsamic, remove the lid and cook for 1hr 30min. Finish the lamb in

the pot over a low heat, then add the onions and garlic with the spinach for 4-8min. Serve with mashed potato, which lowers your blood pressure, reports the Institute of Food Research. Not that the prep of this meal should cause you any stress at all, of course.

This meal will LOWER CHOLESTEROL GET A DEEPER SLEEP FUEL MUSCLE GROWTH IMPROVE GYM RECOVERY FEED A PARTY FEAST RETAIN SOBRIETY FINISH OFF A HANGOVER BOOST IMMUNE SYSTEM CUT YOUR BODY FAT IMPRESS HER PARENTS MAKE TOMORROW’S LUNCH REFUEL FOR MATCH DAY IMPROVE DIGESTION LOWER BLOOD PRESSURE

BY TOM AIKENS, FOUNDER OF TOM’S KITCHEN

JAN UARY

2014

M O N D AY

T U E S D AY

Cut relationship graft to two days a week

W E D N E S D AY

T H U R S D AY

F R I D AY

S AT U R D AY

Indulge in double helpings of sex and intimacy

S U N D AY

DO YOUR OWN THING FOR FIVE DAYS A WEEK...

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2014

NOTES

The 5:2 Relationship Applying the principles of the diet of the moment to your love life will make your relationship unbreakable and the sex unforgettable. And, as MH found, it only requires two days’ effort per week

WORDS: ANDY JONES PHOTOGRAPHY: DIANA GOMEZ

...KEEPING HER SATISFIED IS A PART-TIME JOB

MEN’S HEALTH 111

n ex-Royal Marine called Marty is barking at my girlfriend. We’re midway through an eye-watering abs session on a chilly field in south London and Jen, my partner of five years, is being amazingly compliant. If it was me shouting at her, it would be a different story. But never mind – we’re a team today and actually smiling our way through Marty’s Revival Boot Camp. I send her a reassuring nod. “It will all be worth it,” I tell her. “Look at us – I can practically see the flab falling away!” The reason Jen doesn’t crush my testicles with a well-aimed knee is that I’m not referring to her physique. Incidentally, I’m not referring to mine, either. The tired, out-of-shape target of today’s boot camp is, in fact, our relationship. After five years, it could use a shot in the arm and today is the first day of our new relationship diet.

POSITIVE PLANNING

As well as exercising together, we’re going to work on how we communicate, how we spend our down time, even how we touch each other. But we’ll only do it for two days per week. We’re stealing the 5:2 weight-loss principle in which you restrict your calorie intake for two days a week, then forget about it for the rest of the week. Let’s call it intimate fasting. The genius of 5:2 is that it’s part-time. Everybody knows long-term happiness in a long-term relationship requires hard work. But seriously, who has time for that? More British couples are cohabiting than ever, yet many spend less than three hours a day together. A survey by Cancer Research UK found that one in eight couples don’t spend any of their ‘together time’ conversing. We’re working late, stressed out by our ﬁnances and distracted by mobile phones. I have convinced myself (and Jen) that 5:2 is the answer. It’s two days of serious romantic rehab, then ﬁve days of blissful autopilot.

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CONSULT THE DIARY: MISBEHAVING IS OUT OF BOUNDS TWICE A WEEK

“So, you’re going to be nice to me for two days, then go back to normal the rest of the time?” Jen asked, when I ﬁrst broached the subject. “Well, I wouldn’t put it like that.” For two days a week, we’ll practise what psychologists and relationship coaches advise us. I’m armed with a checklist of relationship-saving measures: searing honesty, extreme positivity, working out together, ‘intimate nurturing’ and watching pornography together. These will add sex, sensuality and a greater emotional bond, I promise her. It will blow away the complacency. We’ll do it intensively, then forget about it until our next intimate fasting day. “Porn?” asks Jen. “Well, that’s what the experts said.”

2014

M O N D AY

T U E S D AY

W E D N E S D AY

T H U R S D AY

F R I D AY

S AT U R D AY

S U N D AY

THE FIRST FAST

The reason that Jen and I are crunching our way through Marty Yardley’s boot camp is that after our class, we should ﬂoat home on a dreamy hormonal cloud. But it will also force us to work together and pick each other up when we tire. As a sweetener, the Journal of Sexual Medicine reports that short bursts of exercise also boost sexual arousal in women, although I don’t mention this to Jen. “We’re not doing anything where you’re the boss,” she had warned me. Our last attempt at running together ended with one kicked shin (mine). But as we exchange pep-talk during circuits and bond over the sheer hell of it all, I think the companionable crunching is working. Yardley agrees: the key to exercising as a couple is division of labour. “Don’t have a situation where one of you is the expert and the other the teacher,” he says. “Have an equal dynamic.” This is great. I play good cop to Yardley’s bad cop and oﬀer support while he yells at Jen and tells her she’s slacking. We head home exhausted, buzzing and

MENSHEALTH.CO.UK

The 5:2 Relationship

THE INTERMITTENT ADVANTAGE Whatever your goal is, attack it part-time and win

JAN UARY

Couples who sweat together, stay together

Trim flabby excuses and go lie-free

WEIGHT LOSS The 5:2 principle can be adopted as a lifestyle choice in many diferent areas of your life, but it started out as a weight-loss plan. A study in Nutrition & Metabolism found that drastically reducing your calorie intake on one or two days a week for six weeks leads to an average loss of 4kg. MENTAL HEALTH A new study from Oxford University anthropologist Robin Dunbar recommends that men meet up with friends two days a week for drinks, sport or, to borrow a horrible Americanism, “guy time”. Dunbar says that too often, men ignore the therapeutic benefits of socialising. MUSCLE Limiting heavyweight training to twice a week ofers the same gains in strength and muscle growth as returning to the gym for a third session. The extra recovery time is the key. BACK PAIN Yoga needn’t be a stretch. Practising it twice a week reduces pain for people who sufer with their lower back, a study by Boston University School of Medicine shows. And you don’t have to buy any white hemp trousers.

very much on the same side. Of course, it’s just the ﬁrst day, and the ﬁrst day of any new diet is easy. You’re buoyed by good intentions and brimming with as-yet-untested willpower. It could be the bullish beginner mindset, but I think our diet will be a success. The optimism is probably a good thing because the next course of intimate fasting we’ll be doing could turn out to be decidedly uncomfortable.

NOTHING BUT THE TRUTH Extreme honesty is exactly what it sounds like – we have to ban everything from minor mistruths to all-out bombshells. Dr James McNulty, a psychologist at Florida State University, found that honesty is better than forgiveness for building strength in a relationship and studies have found that fewer lies improve mental and even physical health. Five years into our relationship, I’m still guilty of dropping fibs to buy time or dance around scarier conversations. Frankly it’s exhausting, so I go for broke as soon as we get in. “Jen, I am going out with the lads on Friday and Saturday. I will be back late both nights past 3am. Drunk.” “Why do I care? I’d like the space too,” she says. We agree to do something nice on Sunday instead. That was easy. Soon, I am comfortably burning lies. “I was late the other night because I was watching the goals I’d already seen at the weekend.” We’re actually enjoying hitting each other with the truth stick. It’s refreshing … until it starts to hurt. “I hate you using gel in your hair,” says Jen. “It doesn’t look manly.” While I’m dumping products into the bin, I also get, “When you were shouting at the TV earlier it wasn’t sexy. I like it when you are in control.” I’m stung. Quiet and gel-free, it gets no better once we hit the lights. “We aren’t doing anything until you file your nails down – not just bite them.” I lie in bed furtively buffing – but not in a way I’d like. As the lights go out, I’m thankful that our fasting day is over. I’m not due another dose of truth for a few days – something that doesn’t go unnoticed by Jen. “Does this mean you can go back to lying to me for three days?” During our first non-diet days, I assess our first taste of intimate fasting. The effort we’re making with one another is manufactured and makes it obvious

MEN’S HEALTH 113

JAN UARY

Porn is next up on the menu

that we’re usually far less attentive. Maybe that’s the lesson. It’s a harsh one, but it’ll be worth it if we stop cruising through the relationship. We’re due some happy thoughts for our next experiment. Yale University found that positive people live an average 7.5 years longer than certiﬁed grumps, and research that shows you’re more successful and have stronger relationships when you increase the number of positive statements you make. So Jen and I exchange positives – career successes (her), ability to make pies (me). “I love that you buy nice stuﬀ for the house,” I lie (we’re on a positivity day – not a truth one), picking up one of the ludicrously expensive candles Jen collects. “You’re great with guests and visitors – like the gas man,” she snipes. This swapping of platitudes feels hollow, so I ask Jen when she felt most loved – and I’m surprised that last year’s trip to Paris doesn’t feature. “Anything where you involve yourself in things that matter to me,” she says. “Visiting my parents for the weekend is my favourite.” I’m damned if I’m going there this weekend – porn and massage are next on the menu and no way is that happening at Mr and Mrs Jen’s – but we set a date for next month. I also start reading the same book as Jen (a small cheat since

HOW WAS IT FOR HER?

New policy: honesty

Some advice on what might work from a woman’s point of view I really enjoyed working out with Andy If he wasn’t bossing me about, that is. I have more energy now, which is great for all sorts of things. Pornography was always going to be awful – I just don’t find it sexy, but I think he was more embarrassed me.

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A GAME OF TOUCH

Scientists at University College London discovered this year that regular slow caresses between couples helped with an improved body image and self-belief for both partners. This is our cue for the next experiment. To gain a sense of closeness and being loved, research shows that we have to physically feel something. And after a consultation with clinical sexologist Mike Lousada, it is clear this will require more than a pat on the bum. In fact, I learn that – outside the bedroom – I don’t really know what Jen likes. “Sure you can say, ‘If I do this she will probably reach an orgasm,’ but that becomes predictable,” says Lousada. That night we’re given a non-sexual exercise to improve our knowledge of what thrills one another. You try different kinds of touch with each other and grade responses on a scale of -3 (‘ouch!’) to +3 (‘Yes, yes, yes!’), Lousada had told me. “Expose different areas – arms, backs, shoulders, hands – to feather-light stroking, gentle kneading, maybe even light pinching or pulling.” “If you tickle me, I’ll hit you,” says Jen. At first, I spend most of the time laughing or not feeling anything and initially it feels like a game. But once I’d stopped feeling self-conscious, it was revealing. We learn new pleasure points – and how to ignite them, spurred on by advice from New York sexologist Nan Wise. “Skin surfaces that aren’t touched

The honesty was easy for me I’ve always told Andy everything I thought anyway. I got fed up of all the quack advice, though. It’s hard enough making him listen without all these other voices. Some of the techniques helped The massages and learning the right way to speak to each other worked. But a lot of it just got in the way of the TV. The biggest

thing he learned is he doesn’t have to lie to me (no shit, Sherlock). There was one loophole to the experience Despite the focus on truthfulness, I noticed Andy would avoid answering any trickier questions until a non-Extreme Honesty day. But then again… there’s only so much truth a girl needs to hear, right?

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HAPPY TO SEE THE BACK OF HER? TIME TO SCHEDULE IN A LITTLE POSITIVITY

I continue reading it on non-fasting days). Relationship therapist Dr Karen Sherman had told me that copying your partner is a way to make them feel loved. It works. Suddenly, I’ve got more ticks in boxes than Ipsos MORI. And this feels like so simple a breakthrough it’s comical.

The 5:2 Relationship regularly are more sensitive because they haven’t been exposed to stimuli,” she explains. “A light touch on the backs of the knees, nape or outside of the underarms can be very erogenous.”

X-R AT E D MI S TA K E Getting your partner to touch you is easy – asking her to touch you as you watch porn isn’t, even though research suggests it can be a good thing (honest!) In a study by one-time anti-porn theorist Dr Neil Malamuth, couples who watched small amounts of pornography experienced positive eﬀects on their sex lives. As I throw open my laptop to a popular adult site, I am sceptical. I left my porn days at university – if you work from home, it’s Kryptonite to productivity. Even so, I’m keeping an open mind. As multiple images of ﬂesh-meshing horror load up, Jen asks a question about one of the titles: “What’s a ‘DP’?” Icsuggest that it’s possibly not erm… ‘entry-level’ material, but at her insistence I tell her what it means. Immediately, I wish Ichadn’t; the screen shifts from her lap on to mine. Unlike the other experiments, with porn we can’t get past the initial embarrassment. Images that normally wouldn’t faze me have me wincing when there’s a woman I adore beside me. The laptop is soon shut and Jen leaves to watch TV downstairs. The only, “Oh my God!” I got was for all the wrong reasons.

HANDLING THE TRUTH We are now past the halfway point in our month-long experiment and, porn aside, our version of the 5:2 diet is hitting the spot. We’ve only done five or six ‘fasting’ days, but now there’s a rhythm to our weeks. We’ve started overlapping the experiments and I look forward to them: knowing we can speak the truth with (sort-of) impunity helps us to clear up problems, even if it causes one or two as well. “I only said it was doing you good to exercise,” I say, foot in my mouth, as Jen’s coming out the shower. “You might as well have said I was fat,” comes the reply, muffled by the slamming of the door. “Good, good – at least we’re being honest,” I mutter to an empty room. Later that day we get into some serious baby- and wedding-shaped questions. After five years, Jen wants a timeframe when man-child becomes baby-father and she’s using our extreme honesty to get some answers, even if our first discussion ends in silence midway

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through EastEnders (not replying isn’t strictly a breach of the rules). I asked psychotherapist and marriage counsellor Mary-Jo Rapini about this after a few all-too-honest stalemates. “Instead of one person trying to win, establish a problemsolving team,” she’d said. “Talk about a solvable problem without criticism. Focus on what you agree on, not what drives you apart.” We do want to get married and we do want a baby. And after we resume the conversation, we come to an agreement on when this can happen – after we’ve bought a house. We agree to speak to a mortgage advisor next week. Before this experiment, the second half of that conversation wouldn’t have happened. Building structure into our relationship makes us confront issues and deal with them.

SHE’S HARD WORK (ON WEDNESDAYS AND SUNDAYS)

2014

M O N D AY

T U E S D AY

W E D N E S D AY

T H U R S D AY

F R I D AY

S AT U R D AY

S U N D AY

T H E F I N A L W E I G H -I N As the experiment winds down, I’ve noticed that we’re breaking our own rules. I’m more honest on days we’re supposed to be ‘oﬀ’. We’re also exercising on days not designated for intimate fasting. The best part of working out together is that it kills the small talk. Normally, we’re in contact all day – so when we go out for dinner there’s nothing left to say. Getting a sweat on gets around that. Not everything has worked. We’ll never be able to watch porn together (We tried a female-friendly online channel, but it turned out to be a sweatier version of Downton Abbey). The other gripe Ichave is that much of the relationship advice you hear is girl-centred. At times, it felt as if Icwas just apologising, praising Jen and confessing while she just stood there nodding. It was also very intense, but that’s the point with the 5:2 principle. The best thing, however, is that it changes what ‘normal’ is. The positivity experiment expanded into our whole week and we’re happier for it. Yesterday Icwrote Jen a note telling her how much I fancy her, even when she’s tired. I left it in her underwear drawer for extra eﬀect. It worked and she was still beaming when we woke up this morning – and I have no idea whether it’s a fasting day or not.

MEN’S HEALTH 115

IMPROVE YOUR FORM IN AN INSTANT

DISCOVER THE BEST (AND WORST) MACHINES IN THE GYM

THE LAST WORD ON CHANGING ROOM ETIQUETTE

The WARNING: YOU ARE ENTERING A BRO-ADVICE FREE ZONE. IF YOU’RE A NEWBIE OR A 116 MEN’S HEALTH

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WHAT YOUR PT REALLY THINKS OF YOU (AND YOUR KIT)

FIND THE FASTEST WAYS TO BURN FAT AND BUILD STAMINA

PHOTOGRAPHY: FRED MACGREGOR

To The COMEBACK KID, THIS IS THE INDUCTION YOU NEED TO TURN PAIN INTO GAINS MENSHEALTH.CO.UK

MEN’S HEALTH 117

Welcome... to 2014, dear reader. You’ll be forgiven for starting the new year with your belt worn a few notches bigger. But whether you look down at the results of a mince pie too many with regret or confusion, now is the time to do something about it. If only there was somewhere a gentleman could go to exorcise his festive demons and exercise his mistreated body; somewhere friendly with metal stuﬀ to pick up and put back down again. It may have been a few years, but the gymnasium is still there. It’s just a little diﬀerent to when you last went (‘aerobercise’ is no longer de rigueur). Today’s gym is an evolving space, where new and old modes of building muscle, trimming

fat and improving health battle for your attention. And Men’s Health is here, with a reassuringly well-built arm around your shoulder, to show you around. Surveys have demonstrated that, back when you did frequent the gym, you wasted up to a third of your time there. Plus, when you dodged training, lack of time was your most common reason. Our guide will render those excuses irrelevant, directing you to the best gear and the most timeeﬃcient ways of training. We’ll help you ingratiate yourself with the men who would monopolise the bench press and reveal what your trainer is really thinking as vyou sweat out half a bottle of brandy on the static bike. Pick up a towel and grab your energy drink. We’re going in. LOST AT THE FRONT DOOR? LET US BE YOUR GUIDE

The shape of things to come GYM SCIENCE UPDATES QUICKER THAN COMPUTER TECHNOLOGY. KEEP UP WITH THE LATEST THINKING SO YOU DON’T LOOK OUT OF PLACE IN YOUR LOCAL YOUR AIM

OLD WAY

NEW WAY

WHY?

BUILD MUSCLE

Training for volume The slow-and-steady approach, focusing solely on time under tension (TUT)

Training like an athlete Mixing classic TUT with explosive strongman training exercises, such as sled drags

Greater anabolism Triggers a greater surge of your body’s musclebuilding hormones

LOSE FAT

Interval sprints Tabata-based training on the treadmill: 20sec hard work, then 10sec rest

Metabolic resistance Performing high-rep, low-rest circuits using kettlebells, weights and bodyweight moves

Less wastage Lose body fat, not muscle, with these quick-fire workouts

BUILD POWER

5x5 training 5 sets of 5 reps using heavy weights. Long rest periods between workouts

Explosive training 5x5 sets using weights, but punctuated with plyometric moves, such as box jumps

Power & speed All types of strength are covered, not just the big lifts

BOOST STAMINA

Treadmill slogging Start running. Continue to run. Repeat for as long as you can

Heart rate training Strap on a HR monitor and keep yours around 180bpm. Repeat in short bursts

All-round fitness HR drills will prep your body for a multitude of endurance events

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House Rules I N E X C U S A B L E G Y M FA U X PA S , AND THE KIT YOU NEED TO BUY YOUR WAY OUT OF THEM DON’T DROP THE WEIGHTS

If you’re no stranger to the thundering crash of falling dumbbells, boost your grip with a pair of Adidas Men’s Fitness Gloves (£12 adidas.com)

NEVER LET YOUR JUNK HANG LOOSE

Doubly so if you frequent the treadmill. Under Armour makes fitted boxers that prevent chafing and kill odours (£15 underarmour.com)

THIS IS NOT A DISCO

Don’t blare out your playlist for the world to hear. These sweat-proof iSport Victory headphones keep sound in – and won’t fall out either (£130 monsterproducts.com)

WTF AREÉ

WOBBLEBOARDS BASE LAYERS ARE OK

As the recovery-boosting benefits of compression gear become more well-known, gym goers have accepted them not only as a base layer, but as your only layer. On top at least. (£40, underarmour.com)

SHARE THE FOUNTAIN

Don’t hog it: hydration is the right of every gym-goer. Bring your own bottle instead. Kor water bottles are BPA-free and feature a drop-proof straw for those sprint intervals (£23 korwater.co.uk)

DONÕT LEAVE SWEAT ON THE MACHINES

It’ll rub fellow gym cats up the wrong way. Bring a towel or opt for sweat-wicking kit like Nike’s Dri-Fit Knit (£42 nike.com)

Get the imbalance right and big pay-oﬀs await. “They’re designed to be unstable so you can do things like squats on them to improve balance or rehabilitate a dodgy ankle,” says PT Dr Mark Bellamy. If you can master gravity, it might just be the ticket to shake up your old regime.

YOUÕRE DOING IT WRONG!

#1 BICEP CURL

Your curl just isn’t curly enough. “When you break it down by what the bicep muscles actually do, you’re limited with the regular curl,” says Gary Ward, director of Anatomy in Motion. “This variation extends, ﬂexes and contracts every ﬁbre of your biceps for more growth.”

01\ Lower the dumbbells and extend your arms just behind your backside. 02\ Curl them up to your chest and tense your biceps. 03\ Now raise your

elbows until your upper arm is parallel to the floor.

04\ Twist your hands so the thumbs face out, ‘popping’ your biceps.

SPORTS HOLDALL AND TRAINERS ADIDAS FOR PORSCHE DESIGN SPORT ADIDAS.CO.UK

05\ Make gun noises, mime putting pistols in your pockets and walk away.

73% THE PERCENTAGE OF WEIGHTS EQUIPMENT CONTAMINATED WITH COLDCAUSING GERMS. THAT FREE HANDWASH? USE IT. UNIVERSITY OF CALIFORNIA, IRVINE

MEN’S HEALTH 119

WTF ARE…

WEIGHT BELTS

While they momentarily reduce the girth of your belly, belts support your core during heavy, fullbody lifts. However, they can also make your lower back work harder so never complete a full workout with one on. There’s no substitute for good form.

ARSE TO GRASS!

ONE MORE SET… I KNOW YOU’VE GOT IT IN YOU!

7pm YOU’RE DOING IT WRONG!

#2 BENCH PRESS

There was method to Arnie’s madness. “Twisting your wrists during a lift completely shifts the focus of an exercise,” says Ward. “Arnie did it, and he wasn’t exactly wanting for muscle. This modiﬁed move combines that with a powerlifting trick to build and stretch your chest.”

120 MEN’S HEALTH

01\ Use dumbbells instead of a barbell so you can complete the twist. Lie back on a flat bench. 02\ Inhale deeply and extend your spine, arching your back and pushing your chest up. 03\ Exhale as you drive the weights up, slowly rotating your wrists so the dumbbells meet above your pecs with your wrists facing your head.

04\ Lower slowly, relaxing your spine and rotating your wrists back to the starting position.

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WORDS: TOM TAYLOR, RAY KLERCK, ALEX HARRIS | LOCATION: THE THIRD SPACE SOHO, THETHIRDSPACE.COM

YOUR METABOLISM RESPONDS BETTER WHEN YOU WORK OUT IN THE EVENING COMPARED TO A PREBREAKFAST SESSION UNIVERSITY OF CHICAGO

Instagains #MachineMadeMuscle

MH IDENTIFIES WHICH OF YOUR GYM’S EXERCISE APPLIANCES WILL WIRE YOUR BODY FOR SUCCESS

DO YOU EVEN LIFT BRO?

PUSH! PUSH! PUSH SO I CAN GET TO MY NEXT CLIENT

I’M AFRAID THAT SPOTTING WILL COST EXTRA

STATIONARY BIKE

@MH It might resemble a medieval torture device, but this is your sweatbox’s most versatile machine. @Mark_Coles_strength_coach Your muscles stay under constant tension during both the lifting and lowering phase of each exercise.

@MH Making like a hamster may not get you places but it’s an easy warm-up that fries 600kcal an hour. @Biomechanist_Ross_Sherman To make it as ebective as a outdoor bike you need to go 10mph faster than your average road speed.

#ConstantTension #FullBody

The Undercover PT

CABLE MACHINE

#Warmup #ItsColdOutside

H E C L A I M S H E C A N R E B U I L D Y O U R B R O K E N B O D Y, FOR A PRICE. BUT WHAT ARE HIS REAL MOTIVES? OUR MAN IN THE MUSCLE TOP REVEALS ALL

ILLUSTRATIONS: PETER FIELD AT AGENCY RUSH, JAMES GRAHAM, WESLEY MERRITT AT DEBUT ART

hen you make your New Year’s resolution to finally get in shape, I make my list of all the things I want to buy in the January sales. You see, you are my annual bonus and I’m grateful that you’ve used this time of giving and receiving to finally admit to yourself that you’re fat and need to do something about it. But did you really need to wait until now? Sure, I laugh with you at your tales of festive excess, and even colour in your experiences with a few of my own. And for a moment, as I kindly retrieve the correct dumbbells and place them at your feet, you warmly believe that you have made a new friend. I am not your friend. I am an accomplice in your rehabilitation and the more I hear: “Boy, last night was heavy,” or smell even the slightest whib of complacency, the more I’m going to make your sessions hurt. Why? Because I’m a sadist. And because my raison d’etre for MENSHEALTH.CO.UK

the last 20 years boils down to tearing muscle fibres and you’re not playing along. Don’t make this harder than it has to be. That’s not to say I don’t care about you. Keeping you injury free is my top priority so if I see you lifting with poor form of course I’m going to tell you about it. I want you to look and feel your best. What I’m not going to tell you is that inside I am in stitches at your contorted pomegranate face when you’re performing shoulder shrugs with weights lighter than the books my niece carries to school each day. Or that your tight mincy Capoeira trousers and Marc Jacobs singlet aren’t fooling anyone. But whatever you’ve got going on, you are another page in my work portfolio so I want – no – I demand results. If I make you look good, you make me look good.

I’M A GOOD PT IF…

I’M A BAD PT IF…

I do is assess your mobility I take regular progress photos and measurements I address your weaknesses before we worry about adding muscle

the mirror during your reps I tell you to “push through” the pain I try selling you too many sessions. Four a week is enough to meet most training goals

• The first thing •

•

• I look at myself in • •

REPORT

TREADMILL

SMITH MACHINE

@MH You’ll go for longer, but if you’re looking to improve your fitness, you’re better ob outdoors. @Medicine_Science_Sport_Ex Running 100m on a treadmill uses 36% less oxygen than doing the same distance/speed outside.

@MH The Toyota Prius of your gym – a machine/free weights hybrid – can put your back in an awkward position, so exercise caution. @The_Journal_of_S&C It’ll help you lift 5% more than free-weight squatting but it’s risky.

#SlackersChoice #GetOut

#Unnatural #OuchMyBack

ROWING MACHINE

LAT PULL-DOWN

@MH Go on the pull: rowing is a fast way to hit all your fitness goals. No wonder Brits are so good at it. @Coach_Brendan_Chaplin It can burn 800kcal an hour – more than any other cardio machine.

@MH This is the gateway drug to hardcore pull-up strength, working all your V-shape muscles. @The_Journal_of_S&C Hold it with an overhand grip to target your lats more ebectively.

#CardioKing #FatHasNoChance

#Vshape #BeatYourPullupPB

MEN’S HEALTH 121

So you think you can press-up? CASH IN ON THE MOST VERSATILE MOVE IN THE GYM

The Gym Tribes YOUR SPOTTING GUIDE TO EVERY SPECIES OF GYM GOER. A T L E A S T O N E O F T H E S E W I L L B E PA I N F U L LY F A M I L I A R

S TA N D A R D

Your old favourite: a fine conditioning move that hits your chest, triceps and shoulders.

THE MEATHEAD

Grunting, unnecessary weight slamming/throwing, face pulling, snarling and posing in front of the mirror – all combined with general poor manners. Stay well clear of the meathead, for he is a volatile beast.

THE FUNCTIONAL GUY

Every exercise resembles a circus act; power cleans on bosu balls are a staple. Be wary of showing interest in his regimen – you’ll end up bored to tears as he explains the virtues of one-legged squats balancing on a protein shaker.

THE PEACOCK

He struts around the gym with his orange chest out, just waiting to be noticed. Although he ‘trains’ for an hour, he barely breaks a sweat. Easily recognisable, he is the one who looks the same now as he did last year.

WIDE HANDS

Build width in your chest by putting your outer pecs under greater strain. It’ll work your forearms even harder too.

THE YOGA BEAUTY

DIAMOND

The best upgrade for your arms: placing your thumbs and forefingers together during the move makes it much tougher on your triceps.

S TAG G E R E D

Place one hand slightly in front of the other to work alternate muscles. The hand in front works your shoulder on the same side, while the rear side works your tricep.

He contorts himself into all manner of ‘thought provoking’ positions, hoping to distract you from your warm-up or catch the eye of one of the many flexible females in his class. Mind you don’t trip over his trousers.

THE COLLEGE KID

They come in groups of four to seven, gathered around a bench with two of them on the lookout for potential predators. Ensure you don’t help the college kids out with any useful advice, as they know everything already.

18% HOW MUCH MORE PARTIAL THE AVERAGE GYM-GOER IS TO CHOCOLATE. PACK FRUIT IN YOUR GYM BAG TO SATISFY YOUR SWEET TOOTH MARKET RESEARCH WORLD

122 MEN’S HEALTH

THE GYM LOTHARIO

The PT who seems pre-occupied with picking up a date for the night rather than training clients. Often seen draped over/leaning on machines. Never introduce him to your girlfriend. Or mum, for that matter.

YOUÕRE DOING IT WRONG!

#3 THE ROW

You can build a wider back, rounder shoulders and stronger forearms with a tiny tweak to this move, says Ward. “People are terriﬁed of overextending their shoulder when rowing.” But there are big muscle gains to be made if you allow your shoulders to drop forwards.

01\ Grab a light dumbbell for now – you can up the weight when you’re more comfortable with this sacrilege. 02\ Bend at the hips, keeping your back straight and holding the weight at your hip.

A word on conversation

YOUR SLIDING SCALE OF CHANGING ROOM CHATTER

ALWAYS ACCEPTABLE

03\ Inhale and

THE TREADMILL SOCIALITE

You’ll sufer obnoxiously loud phone conversations in which the treadmill socialite will readily detail their weekend plans or messy break-up. Stop listening and get on with your workout.

lower the weight past your knees, allowing your shoulder to carry forward and stretch. Don’t panic, this won’t kill you.

Your last 10K time. Try not to be flashy – or downright dishonest

04\ Exhale and draw the weight back, letting it pass your hip; roll your shoulder back and twist your chest with it.

News: keep it neutral. Dodge politics, think Sidebar of Shame

05\ Prepare to deal with naysaying meatheads (and see left for how best to deal with him).

THE PHARMACIST

This walking apothecary chooses powders over food. Expect to see scoops of creatine deposited straight onto the tongue, washed down with HyperAnobol5000. There’s a high risk of becoming vomit collateral, so steer clear.

WTF AREÉ

Weekend plans. Avoid mention of foreign travel or adultery

Work. If you have to, keep it bland: you never know who’s two lockers away

Ribald remarks about any female PT. She will kick your arse if it gets out

Anything to anyone who’s just got out of the shower

HANDLES

Place your hand on these if you’re sadistic enough to go deeper into a press-up. The handles help you build a wider, stronger chest because, as you lower your body between them, your pecs engage over a greater range of motion than usual.

“Mate, I’ve got this rash.” If it’s contagious, keep it to yourself. Literally.

NEVER, EVER, ALLOWED

MEN’S HEALTH 123

T H L O G I

OLUTIO

Pledge to eradicate your love handles in 2014 with two months’ worth of cast iron fat burners WORDS: JON AXWORTHY ILLUSTRATIONS: GEORGE MYERS

SOLUTIONS

THE PLEDGE

In 2014, I, .......... .........…., swear to fight fat on the beaches, at home and on the gym floor. Over the next 62 days, I will… 01 / Sleep on my side 05 / Break the The Sleep Assessment and Advisory Service says that other positions interrupt your breathing. This wrecks your shuteye and puts 315 more food calories in your supermarket basket the next day. Dr Colin Chapman of Uppsala University says lack of sleep makes you, “less capable of self-control, leading to impulsive, calorie-driven purchases.” Warning: duvet-tugs-of-war also sabotage sleep.

02 / Be vague about my weight-loss target

breakfast habit If you eat breakfast regularly and then start cutting it out occasionally, you may feel hungry but it will also stop you from overeating at subsequent meals, says Dr David Levitsky, a nutrition scientist at Cornell University. He found that occasional breakfast dodgers ate 408 daily calories less than usual.

06 / Play it cool Researchers at Brunel University have discovered your workout playlist is most eﬀective if it makes keeping time diﬃcult. “Jazz creates interference between your body and brain, blocking out the sensations of fatigue,” says David Lee Priest, a biopsychologist at the University of East Anglia. Ungroovy as that may sound, it means you’ll burn more calories each session daddy-o.

PRIOR PLAYLISTS PREVENT PRE-PRESS PROCRASTINATION

When establishing your goal, think of the number of pounds you want to lose, then subtract two. Giving yourself a range for weight loss keeps up your motivation when you step on the scales for your daily weigh-in, found the Journal of Consumer Research. Broadening your goal also makes you more likely to hit your target.

03 / Eat mindfully Load up on snacks that take a bit of eﬀort to eat such as pistachios in shells, unpitted olives or reluctantly deskinned oranges. “Foods that need to be shelled or peeled curb the autopilot eating that leads to massive calorie consumption,” says Caroline Farrell from the Institute for Optimum Nutrition.

04 / Crack some eggs Research has shown that people who like theirs in the morning lose 65% more weight than those who scoﬀ a breadbased breakfast with the same number of calories. An omelette with two eggs and cheese, “utilises the protein and calcium to increase satiety for the day,” says nutrition consultant Drew Price.

126 MEN’S HEALTH

07 / Be prepared

A study from Harpers Fitness found that men spend 21 minutes of every hour on the gym floor fiddling with their MP3 player and talking to fellow fitness fiends instead of working out. That’s 200 calories that could have been burned on the exercise bike. Make sure your playlist is on before you leave the changing room.

MENSHEALTH.CO.UK

CUT OUT AND KEEP

08 / Scent out the

13 – 22 /

23 / Finish workouts

appeal of an orange

Eat this...

with a glass of milk

Just the sight and smell of healthy foods can improve your self-discipline. “Smelling an orange reduces the amount of calories eaten by subjects by more than half,” says Nicola Buckland, a researcher at the University of Leeds. “Just looking at a picture of healthy foodstuﬀs had a similar eﬀect.”

Research published in the International Journal of Obesity shows that people reward themselves with a post-workout, calorie-dense treat to the tune of 220kcal. Swerve it by necking a glass of the white stuff and you’ll only take on 82kcal while receiving the muscle repairing benefit of a calorific protein shake too.

09 / Eat an apple,

24 / Put a cork in

just for starters

...not that

the wine snobbery

Apples have been found to produce a hormone called GLP-1 in the body, which turns oﬀ hunger alerts in your brain. Researchers from the University of Iowa discovered that participants in a study ate 15% fewer calories after chomping on the fruit before they consumed their biggest meal of the day.

Yes, we know that red wine needs to “breathe” in a goblet-style glass, but it also means that you pour 12% more into that glass, according to an Iowa State University study. To save 150kcal on every dinner party, let your barolo breathe in a jug or decanter before necking it from a narrow, not ﬁshbowl-sized, glass.

10 / Buy food online

25 / Switch my

It doesn’t matter whether it’s on your browser or your phone, but ticking oﬀ your food shop on a list helps you lose 1.5lb every month, according to a study at Monash University. “A predetermined list commits you to buy only the foods on that list,” says lead researcher Dr Nicole Au. Note: this falls apart if a family pack of ﬂame-grilled McCoy’s is on there.

exercise programme

Weetabix 2 biscuits

134kcals

11 / Exercise on empty once a week “When you wake up in the morning your body is depleted of carbs,” says conditioning coach Rob Blair. “Cardio will cause your body to raid its fat stores to get the energy necessary for 30min on the rower.” A ‘cardio-fast’ session like this equates to just over 300kcal.

12 / Drink girly tea in the afternoon If your end-of-the-week treat is usually doughnut-shaped, a fruity brew at 3pm will boost your willpower. This is when your bloodsugar slumps and leaves you vulnerable to treats, but the tea will save you from the clutches of Jammy D.

MENSHEALTH.CO.UK

Warburton’s wholemeal 58kcals per slice

Burger King Ocean Catch + Garden Salad 526kcals

McCain Lightly Spiced Wedges 100g

175kcals

Walker’s Squares 97kcals

Nando’s ½ chicken + corn

452kcals

Pizza Express La Reine 717kcals

Subway Chicken Tikka 6in sub 302kcals

JaSa Cakes

46kcals per cake

Bounty

134kcals

Oatibix 2 biscuits 189kcals

By now, results should start to become visible, but according a Mayo Clinic study, your metabolism slows as you lose body mass. To stop your results from ﬂatlining, swap your usual gym session for half an hour of kickboxing (to burn 431kcal) or don your wetsuit and get out on the water with a suraoard for an hour (635kcal).

Warburton’s seeded 137kcals per slice

Burger King Whopper with cheese + fries 1025kcals

McCain Crispy French Fries 100g

270kcals

Tyrrell’s veg crisps

185kcals

Nando’s 10 chicken wings + coleslaw 857kcals

Pizza Express Giardinera

925kcals

Subway Chicken and Bacon 6in sub 540kcals

Chocolate Hobnobs

95kcals per biscuit

Yorkie

302kcals

26 / Get hooked on health food To motivate yourself to eat a low-calorie meal, perform a simple ritual beforehand. People who acted out a quick habit like prepping leftovers for tomorrow’s lunch spent more time savouring their meal, University of Minnesota research showed.

27 / Make my metabolism keen Use English mustard powder instead of the jarred stuﬀ to boost the isothiocyanates you spread on your sausages. “These dilate your blood vessels and boost your metabolism,” says nutrition consultant Drew Price. What tastier way to torch fat?

MEN’S HEALTH 127

SOLUTIONS

32 / Build a leaner

35 / Take my phone

without thinking

burger with beetroot

into the kitchen

Research has shown that a 200kcal reduction at lunch is enough to spark weight loss, but not enough for your appetite to register it. So instead of the 600kcal sarnie, catch some sushi. Edamame, salmon nigiri and pumpkin korroke will net you around 400kcal.

Adding the antioxidant-rich root to your patty stops your body from absorbing “bad” fat found in the burgers, according research by the University of Aberdeen. Combine it with a burger made from turkey mince and you won’t even hanker after the cheese and mayo.

29 / Fight cravings

33 / Shop for farro

with phone Scrabble Next time you’re torn between an apple or an artery clogger, whip out your phone and immerse yourself in a game. A study by Leiden University found gamers stayed strong in the face of junk food and opted for healthier snacks more often than nongamers. The trick is to play something challenging, so Plants vs Zombies is out.

Quinoa is so 2013. As a better-all-round alternative to rice, farro is an ancient type of wheat with delicate,nutty flavours. “It contains 7g protein and 3g of fibre per portion,” says Caroline Farrell from the Institute for Optimum Nutrition. It’s perfect if you want to stave off hunger later in the day. The semi-pearled variety (£2.50, souschef.co.uk) is the tastiest and the easiest to cook.

30 / Go dairy daily

34 / Sign up for

37 / Fork out for

Keep the blub at bay by eating a lowcalorie dairy product such as Greek yoghurt and leave the fruit versions (which are packed with sugar) on the supermarket shelves. As well as packing enough protein to keep hunger controlled, Greek yoghurt will limit the release of calcitrol, a hormone that has been linked with your love handles.

the pub team

supersized cutlery

The years you can add to your life by going from mild obesity to a healthy weight. The Lancet

80%

The reduction in your risk of Alzheimer’s if you reach middle age without being obese. Neurology

£2981

Overweight men earn this much less than their trim colleagues. International Journal of Obesity

into a darkroom Streetlights are great for night running, but a menace once you’re back home. Research in the Journal of Biological Rhythms found that sleeping in a dimly lit room can disrupt your body clock and make your metabolism less eﬃcient. Black out before you bulk out.

Bring out the Gregg Wallace impressions and dig into dinner with the biggest spoons, knives and forks you can get your hands around. University of Utah scientists found that diners using the largest utensils consumed less than those who ate with normal cutlery.

38 / Branch out

on a longer walk

VEG

N HA

Register with textWeight, a mobile service that sends you reminders of your weight loss target. Research from the Virginia Commonwealth University Medical Center found that regular motivational texts will help you lose an extra 4.5lbs. Better than that one from your mate that says, “Wat pizza u want tonight bruv?”

36 / Turn my bedroom

I ST =F

THREE

There are 256kcal in a pint of Stella. But you can enjoy it guilt-free without even leaving the pub by playing 80min of pool or darts, both of which clock in at 191kcal per hour, according to University of South Carolina research. MH: bringing you pub science at its best.

MEAT

MA SH

28 / Cut calories

Every time you’re out for a long walk, pick up a sturdy branch, ideally one that comes to chest height. Walking with one promotes longer, forceful strides which increase the caloriﬁc cost of your march by as much as 67%, according to the Journal Strength and Conditioning Research.

31 / Take control

39 / Neck coconut

of my portions

water before training

Christmas dinner should teach you one thing: it’s easy to underestimate calories, and to keep going back for more. Use this handy guide to portion sizes before cooking and never serve up inadvertent seconds again.

An energy drink can contain as many as 150kcals per bottle whereas a bottle of coconut water contains only 92kcals. Going tropical still gives you the energy needed to intensify your training – and replenish the electrolytes that are lost by sweating. Malibu is not an alternative.

128 MEN’S HEALTH

WIN AT DINNER BY PLAYING PAPER, STONE, ER, iPHONE?

MENSHEALTH.CO.UK

CUT OUT AND KEEP

YOU DIDN’T THINK YOU’D GET THROUGH THIS WITHOUT SWEATING, DID YOU?

40 / Complete a

41 / Learn to fry

brick session

doing the butterfly

This triathlon drill burns 440kcal and leaves you with a raised metabolism: ride a bike for 15min, followed by a 15-min run. Without rest, hop back on the bike for 10min and finish with a 10-min run. Easy.

Front crawl or breast stroke are nothing to swim home about, but get a couple of lessons in the butterfly and you’ll master the most fat-burning stroke in the pool. It burns 150kcal for every 10min you can keep it up. Not so easy.

MENSHEALTH.CO.UK

42 / Take a hit

High-impact sports like rugby or squash cause your body to convert cells into lean tissue rather than fat. A study in Research Quarterly for Exercise and Sport found these sports send signals to the body that it needs to be protected by muscle rather than flab so at a cellular level it does exactly that.

MEN’S HEALTH 129

SOLUTIONS

43 / Add a weight plate to my sit-ups “This simple tweak can add an extra 40kcal of energy usage to every 30 reps in a session,” says Blair. Perform the classic sit-up – but hold a plate to your chest with both hands tucking your chin in to your chest as you rise and fall. This builds your abs as your trim the fat that’s simultaneously hiding them.

44 / Jump rope There’s a reason this old-school exercise is still part of every boxer’s training. A study from Waseda University found that men who performed three 10min jumping sets burned up to 200kcal and suppressed their appetites more successfully than those who had a similar bike session. The eﬀect lasts for up to 15min after you stop – assuming you don’t trip over.

45 / Love my liver A study at the Mayo Clinic found that adding a few drops of lemon juice into a glass of water boosts liver function by increasing the bile it produces. Your body uses this to break down and burn stored fat. Instead of glugging back your usual tea or coﬀee in the morning try swapping it for zero-calorie lemon water instead.

46 / Hack into my weight loss hormones Put peanut butter front and centre at breakfast to keep your blood sugar steady and your appetite satisﬁed. Research from Purdue University found that peanuts and peanut butter promote the hormone PYY in the body, which can make you feel full for up to 12 hours.

SET YOUR FAT STORES ON A BLACK RUN

47 / Invite the baked

48 / Get pickled

49 / Take a ski lift

spud to dinner again

A study published in the European Journal of Clinical Nutrition revealed that diets rich in fermented foods such as pickles, sourdough, miso and sauerkraut reduced belly fat by 5% over 12-weeks. Apparently, fermentation promotes probiotics and lactic acid, which assists with the digestion of other types of food, especially ﬁlling proteins. Keep the gherkin, toss away the burger.

for peak weight loss

To enjoy the low-cal benefits without the high-GI spike, scoop the cooked flesh of the potato from the skin, mash it with lemon juice and replace it. “This will lower the overall glycaemic index,” says Farrell. The fibre will also lead to a 7.4% cut in fat over five years, the Wake Forest Baptist Medical Centre found.

130 MEN’S HEALTH

100 HOURS The amount of sleep obese people lose every year. BMI Archives of Internal Medicine

Research from Nasa has found that at altitudes above 6,000ft any activity results in a weight loss of half a pound per day because of increased metabolic rate. You’ll also burn 410kcal every hour you’re on the slope. But the real test comes with the après-ski fondue…

CUT OUT AND KEEP

50 / Run straighter,

55 – 57 / Superset

58 / Stare out salad

smarter and harder

your weights plan

Posture is not usually something you think about while you’re on the running machine, however a simple torso tweak will amp up the calorie burn. “It’s natural to lean forward, but make yourself run upright to increase energy expenditure every minute and make the whole workout more intense,” says Blair.

“This workout will raise your metabolism and pack on muscle,” says Blair. “Find a weight that’s 70% of your max and do 4 x 10 reps with 90secs rest between sets.”

You don’t necessarily need to eat your greens: by simply looking at fruit and vegetables in the morning, you’re hardwiring your brain to make healthier decisions throughout the day, say University of Leeds scientists. There’s no need to paint a still life of your fruit bowl, just give it pride of place in your kitchen and you’ll hit your weight loss target more quickly.

51 / Ignore pundits

59 / Crank up

like Gary Neville

my bike sessions

Next time your team lose and Neville readies a forensic post-mortem, make a packed lunch for the next day. A study in Psychological Science found that defeat causes sports fans to eat more fatty foods. Prepare ahead of full time to cut the binge-eating response oﬀ at the source.

This saddle pyramid has been shown by Colorado State University to strip 200 extra calories per session: pedal like a bike courier for intervals of 20, 30, 40, 50 and 60 seconds, resting for the same time before continuing to the next interval. Then go back down from 60 to 20sec.

52 / Turn up the heat

Superset 01

LYING CABLE CURL / NARROW-GRIP PULL-UP At a cable station, lie on the floor with the cable on a low setting. Doing a bicep curl from this position increases the range of motion your muscle works through. Give your biceps a rest and work your triceps. At a pull-up bar, haul yourself up until your chest is parallel to the bar.

53 / Sweeten my veg rack with peppers

GEROGE MYERS AT YCN TALENT

No man can live on curries alone. Luckily, the compound that sweetens peppers has a more potent fat-burning power. Substances called capsinoids, found in sweet peppers, encourage brown fat production, which reduces body fat, new research shows. Sweet stuﬀ, that.

60 / Take her on a shopping trip

We all know opting for the hottest curry can ramp up metabolism but it can also help you cut calories by slowing down how fast you eat, a study by the University of Rhode Island showed. Spicy food slows down your consumption rate giving the brain more time to interpret the stomach’s satiety signals. Put that naan bread down.

Not only will you burn 302kcal plodding around every aisle in H&M and waiting outside Topshop changing rooms but the brownie points you earn may get you half an hour of another kind of therapy later in the day which results in another 65kcal.

Superset 02

LEG EXTENSIONS / FRONT SQUAT

Your legs are your metabolism’s best friend: work them hard and you’ll burn more calories all day. First, raise them at a leg extension machine. Then grab a barbell, rest it across the front of your shoulders and drop into a squat until your legs are parallel to the ground.

61 / Replace my ‘can’t’ with ‘don’t’ This one’s a subtle mind trick, but it works. Tell yourself that “don’t need” those curry leftovers rather than you “can’t have” them. A study by University of Houston found that the D-word will boost your grit, but saying “can’t” makes you feel like you’re depriving yourself.

54 / Swim, bike, then

62 / Block foodies

pig out guilt free

on social networks

Exercising vigorously in the evening with a swim or a bike ride changes your metabolism on a cellular level the next morning. That means you can get away with throwing caution to the wind and doubling up on your beans on toast from time to time, according to research in the Journal of Applied Physiology.

Do you have a mate who is relentlessly posting junk food selﬁes on his Instagram or Facebook pages? Research from the Carlson School of Management has revealed that the food porn picture habit can heighten the senses of those on the receiving end, leading to cravings and extra calories. Be brutal: unfriend him.

MENSHEALTH.CO.UK

Superset 03

BACK EXTENSIONS / WIDE GRIP PULL-UP

At a back extension machine, bend, tensing your core, then lift yourself up until your back is straight. Then, go back to the pull-up bar and repeat, this time with a wider grip to target your back muscles. Try not to grunt.

MEN’S HEALTH 131

TRI-NATIONS

WINNER

NOTTINGHAM

CARDIFF

THE FITTEST SURVIVORS 2013… ...ARE THE WELSH! CARDIFF FIGHT OFF EDINBURGH AND NOTTINGHAM TO CLAIM THE TRI-NATIONS TROPHY IN OUR 10K ADVENTURE RACE SERIES

Every year, Men’s Health pits the good citizens of England, Wales and Scotland against each other in our 10K adventure race series: Survival of the Fittest. The premise is simple. The country with the highest percentage of competitors finishing ahead of The Tissot Equaliser – who runs all three courses at a steady pace – claims victory for their nation. The prize: 12 months of glory. To the losers: a year of shame.

In 2013, almost 10,000 hardy souls braved Cone the Destroyer, The Parkour Zone, The Inflatables and an array of other challenging obstacles over 10 kilometres through Cardi , Nottingham and Edinburgh city centres – all before scaling the infamous eight-foot Wall of Fame and collapsing across the finish line. Every Survivor should wear their finisher’s medal proudly, but this

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MH PROMOTION

EDINBURGH year it’s the UK’s Welsh contingent who can hold their heads highest. Thanks to 6.5% of Cardi ian Survivors breasting the line before The Tissot Equaliser, the Tri-Nations trophy has returned to the realm of the dragon. Until next year… If you want to take part in the most exhilarating 10K races of the year, and bring the prestige of TriNations victory to your home country, head to mhsurvival.co.uk and sign up for early bird tickets. Check out mhsurvival.co.uk now for some seriously big discounts o our 2014 races. Gentlemen, your country needs you. Do not ignore the call.

@MH_SURVIVAL

THANKS TO OUR PARTNERS HEADLINE SPONSOR

A SPECIAL THANKS TO VOLKSWAGEN COMMERCIAL VEHICLES, REMINGTON, TISSOT, RAT RACE,AND KX GOODY BAGS AMERICAN PISTACHIO GROWERS, BULLDOG, GOODY GOOD STUFF, HIGH5, KX, LAVAZZA, LIZI’S, LUCOZADE, PALMER’S, PROTEIN WORLD, REHAB LONDON, SCHOLL, TEAPIGS, WINGMAN

OFFICIAL LONDON FITNESS PARTNER

AND FINALLY THANKS TO OUR TEAM OF TALENTED SNAPPERS, TOM MILES, PIERRE MAELZER AND JAKE NEWELL WHO WORKED TIRELESSLY TO TAKE THE THOUSANDS OF TISSOT PHOTOS FOR FACEBOOK. BIG THANKS ALSO GO TO OUR INCREDIBLY ENTERTAINING MCS, MIKE SMITH AND KEITH EASTON

2014 ENTRY NOW OPEN!

SIGN UP NOW TO GUARANTEE YOUR PLACE IN THE UK’S BIGGEST ADVENTURE RACE SERIES. HURRY – EARLY BIRD DISCOUNTS AVAILABLE FOR A LIMITED TIME ONLY!

FIND US AT MHSURVIVAL.CO.UK

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@MH_SURVIVAL

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TIME ON YOUR SIDE OUTSMART THE OUTDOORS WITH THE PRECISION TECHNOLOGY OF TISSOT’S DURABLE T-TOUCH EXPERT

If you’ve toughed it out at a Survival of the Fittest event you’ll know timing is everything when it comes to putting in a good performance. When every second counts it’s crucial to have the right tools at your fingertips. Tissot’s T-Touch Expert is the ideal companion for any roughand-ready sportsman, packed with intelligent technology to help you thrive in the great outdoors. More than just a watch, it o ers 15 easyto-use touchscreen functions. Not only does it feature a handy thermometer and altimeter, there’s also a chronograph for split times, a compass, two alarms, a barometer and even an azimuth function for precision navigation. Backed by 160 years of Swiss watchmaking heritage, a Tissot timepiece can be trusted to withstand any environment, from the everyday to the extreme.

THE EQUALIZER: ASH STEARN TRAINING AID “The T-Touch make a perfect workout companion, accurately recording data such as lap times for fartlek and altitude gain for hill sprints.” RACE RELIABILITY “It’s ideal for keeping pace, while the altimeter tells you how high you’ve climbed. It was great for the Edinburgh leg of Survival.” EASE OF USE “The touchscreen aspect is intuitive and makes selecting the right mode simple. It’s also an eye-catching accessory for everyday wear.”

T I S S O T S H O P. C O M

FACEBOOK.COM/TISSOT

@TISSOT

EXTREME CONDITIONS “From mud and water to rain and wind, it’s survived every element – withstanding a few hard knocks on the Survival courses too! ”

PICK-UP THE PACE MASTER EVERY TERRAIN IN STYLE WITH THE MIGHTY VOLKSWAGEN AMAROK. OUR SURVIVAL OF THE FITTEST SPONSOR CONQUERS ANY OBSTACLE YOU’RE FACED WITH

This year’s competitors would have spotted a cool and chiselled wagon ready to storm through every challenge with class. No, it wasn’t taking part in the race, instead runners had the chance to experience Volkswagen Amarok – the powerhouse pickup designed to overcome any obstacle. The Amarok is a true o -roader, flexing plenty of muscle with its 2.0 litre TDI engines and 4MOTION all-wheel

V O L K S W A G E N -VA N S . C O . U K /A M A R O K

drive, o ering peak performance on any terrain. But it isn’t all about brute force and rugged durability. Thanks to the Amarok’s car-like comfort, stylish interior and the optional eight-speed automatic gearbox this powerful pick-up is as dynamic in town as it is cross-country. For more details, or to book a test drive, call 0800 717131 or visit volkswagen-vans.co.uk/amarok

MH PROMOTION

FACEBOOK.COM/VOLKSWAGENCOMMERCIALVEHICLESUK

@VOLKSWAGEN_CV

MH PROMOTION

SHORN OF THE PRE-RACE DREAD ‘GO HARD OR GO HOME’, ‘GO FASTER’ OR ‘THE SUPERMAN’? THIS IS HOW MANCHESTER’S SURVIVAL OF THE FITTEST COMPETITORS PREPARED...

Preparation is everything. And that applies as much to how you look as how you train. Which is why at our 10K Survival of the Fittest adventure races in Manchester and London, Remington was at the heart of the action, manning a men’s grooming tent that provided complimentary head and chest shaving using Remington’s Pro Power HC5800 Hair Clippers. Hundreds of eager Survivors lined up to choose from three race day options: ‘Go Hard Or Go Home’ (a full head shave for added ferocity); ‘Go Faster’ (stripes shaved into the temples for added speed); and ‘The Superman’ (a full chest shave for

added, er, aerodynamics). It’s di icult to look your best when caked in mud and – as was the case in Manchester – braving hailstones, but those who paid a visit to the Remington tent before storming out of the blocks were conspicuously stylish, even as they dunked themselves into skips full of icy wood chippings. Ladies were treated to their own styling station featuring Remington’s Silk range, and every competitor who received a complimentary cut or style had their photo taken and uploaded to Remington’s Facebook page. See for yourself at facebook.com/remingtonuk

REMINGTON’S PRO POWER HAIR CLIPPER AND BEARD TRIMMER Use on wet or dry hair Hair clipper, beard/stubble trimmer in one Pro Power motor, ensuring a faster, smoother cut Titanium coated and self-sharpening blades Lithium powered, with 120 minutes’ cordless run time & USB charging

REMINGTON.C O.UK

FACEBOOK.COM/REMINGTONUK

@REMINGTONUK

2013

S ME N’ TH HE AL

Academy of Style Upgrade your 2014 uniform and stand out from the masses. Part etiquette, part science: a peek at

MH ’s cheat sheet is all you need for straight As Edited by Dan Rookwood Photography: Richard Dawson Styling: Eric Down

CU RRICU LU M

GUTTER CREDIT

9am Registration: Lay out your back-to-school accessories 10am Computer Studies: Navigate the January sales online 11am Uniform Inspection: The season’s dress code and how to crack it 12pm School Photo: Reclaim your youth with age-defying products 2pm Chemistry: Boost your brainpower with the right fragrance 3pm Examination: Are you bottom of the style set or a diﬀerent class? 4pm Geography: Where in the world you’ll ﬁnd the kit of 2014

p143 p145 p146 p150 p153 p155 p156

MAN V WEEK

30-DAY FREE TRIAL

NEW

MAN WINS. Swipe it, read it, book it, buy it: with its tight edit, smart content and enhanced functionality, the new interactive Esquire Weekly delivers everything the modern man needs to take on the week and win.

FOR YOUR FREE TRIAL GO TO THE APPLE APP STORE AND SEARCH ‘ESQUIRE UK’.

Lesson 01

Class

REGISTRATION ACA S

Ink positive Fountain Pen £180 Keep it zipped Pencil case £75 Find a case so good you will want to use it, not just cover it in Tipp-Ex. A study in the Journal of Cognitive Neuroscience revealed you’ll find it easier to learn and recall a new language if you write letters by hand. aspinaloflondon.com

Seen not heard Glasses £89 Ace and Tate are beating the bullies with their classy geek opticals. Produced in the same factories as big brands, their prices are fixed at £89. You don’t need an A* in maths to work out that’s a massive saving. aceandtate.com

Time costs money Watch £1980

Is your smartphone making you sad? A study from Michigan University found people who often tweet and surf at the same time have 70% more depressive symptoms. So send a friend a note. It might make you both smile (lose the emoji). montegrappa.com

If you’re always watching the clock waiting for home time, invest in this smart wrist candy. Its night-friendly face means you can dash straight into the dark when the bell rings. mauricelacroix.com

Hot desking

*Hit the write note Notepad £10

Pack up these smart tools to take your work straight into the top set

ive Tinder a rest and pay attention at the back. An over-reliance on smartphones is making us more stupid. According to a 2013 study by the Pew Research Centre, our mobiles have created a digital generation of easily distracted people with short

attention spa… Sorry, where were we? Oh yeah. Returning to the days of pen and ink could help boost creativity, improve your memory and dramatically reduce your phone bill. Get back to the old school with these analogue stationery supplies.

Y DEM OF E TYL

*Do the maths

Geometry set £80 Rules are made to be broken. But not this one – it’s made of metal and it’ll keep your work in line as part of this old school geometry set. A head for figures never hurt anyone – Tiger Woods aside. Tom Dixon at selfridges.com

Writing rather than typing aids your creativity, says productivity coach Natalie M Houston. It’ll help your memory too, according to our notes from an Ottawa University study. At least we think that’s what they said… Moleskine at selfridges.com

Page 143

MH PROMOTION

HIT THE RIGHT NOTE

LACOSTE TOUCH OF PINK A subtle blend of jasmine and citrus fruits; youthful and feminine. (£26 for 30ml)

FIND THE PERFECT SCENT FOR THE WOMAN IN YOUR LIFE WITH LACOSTE

en might be tempted to splash out on any old cologne but women are far more discerning when it comes to finding a fragrance to call their own. And while perfume seems like the ideal gift for the lady in your life, choosing the right one can be a musky minefield fraught with complication. Fortunately, Lacoste is taking the challenge out of Christmas. Its new personality-matching system sidesteps perfume panic buying, allowing you to select a fragrances to suit your partner’s every mood and style. For the chic, modern woman there’s Eau de Lacoste – a crisp and elegant perfume, evoking the scent of a clean cotton shirt with fresh notes of citrus followed by lingering aromas of vanilla and sandalwood. It’s perfect for those looking to make an impression on the festive party scene. For the youthful and free-spirited, Touch of Pink o ers a classic feminine scent with delicate fruit and floral notes of orange and jasmine. It’s the ideal gift for lively and independent ladies – with a bit of a playful side. Once you’ve found the perfect Lacoste fragrance for her, capture your own personality with the Eau de Lacoste L.12.12 collection. It’s available in five masculine varieties – Noir, Rouge, Vert, Blanc and Bleu – with each edition representing a di erent mood.

EAU DE LACOSTE Punchy pineapple with deep vanilla notes; makes an elegant, lasting impression. (£33 for 30ml)

HIS L.12.12 BLANC A classic crisp and woody aroma for the sharply styled man with perfectionist tendencies. (£28 for 30ml)

L.12.12 NOIR Notes of basil and intense chocolate for the strong and sophisticated influencer. (£28 for 30ml)

VISIT LACOSTE AT FRAGRANCES.LACOSTE.COM/UK/HOME TO FIND THE IDEAL FRAGRANCE FOR HER THIS CHRISTMAS

Lesson 02

Class COMPUTER STUDIES

ACA S

Y DEM OF E TYL

Turn on, Log in, Checkout 10: Save money, time and frostbite by swiping a deal online. 20: Go to 10. 30: Run!

MAKE THE A-GRADE Not shopped out yet? Revise our style team’s best tips and save even more FOR 24/7 BARGAINS Etailer asos.com has a permanent sale section on its site – worth checking. Subject:

Do your homework

Subject:

Put it in reverse

From:

Damien Paul, buying manager for retail site matchesfashion.com

From:

Laura Percival, online content manager for selfridges.com

“Maximise your chances of success by browsing the site before the sale begins and bookmarking the pages with the items you want. This way you won’t waste time relocating them and potentially lose out to another buyer in the virtual tug-of-war for size. If your size does sell out, it’s more prudent to buy a size up and have it tailored to ﬁt than to gamble on a size smaller.”

“Use this simple tactic to outﬂank competitors in the inital rush when the sale goes live: simply work your way up from the bottom of the page or from last page in your search. Most people automatically start at the top, and browse down so you’re likely to have less competition and a lot more breathing space if you review the items at the end of the list ﬁrst.”

Subject:

Add to your ‘want’ list

Subject:

Set e your alarm

From:

Jodie Harrison, UK editor of mrporter.com

From:

Mei Chung, menswear buyer at brownsfashion.com independent boutique

“A lot of sites have an ‘add to wishlist’ or ‘add to cart’ functionality which makes sales shopping easy. You can browse at your leisure before the sale starts – when you’re not under time pressure – then virtually put it all to one side. You’ll have signed up for the newsletter alerts so when the sale begins you can go straight to checkout while everyone else is still madly scrabbling around.”

“It’s always best to shop last thing at night or ﬁrst thing in the morning. Stock generally goes live at midnight or at 8am so that’s the best time to get the widest selection of products and sizes. If your item is out of stock try checking back in on Thursdays for stock refreshes. It can vary from site to site depending on how quickly their stock sells but most websites generally top up before the weekend rush.”

FOR BIG NAMES Browns boutique (brownsfashion.com) has a store called Labels For Less: ideal for label junkies in search of a deal. FOR RESEARCH Consumer advice site moneysaving expert.com lists all current high-street sales, the amount discounted and how long they’ll last. FOR SAMPLE SALES Check The Music Room (themusic room.co.uk/events). They host regular sample sales from brands like Mulberry, Gieves & Hawkes and Dunhill. We’ve even spotted celebrities picking up cut-price Kilgour suits. We’re looking at you Jimmy Carr (and dapper you’re looking too).

WHAT TO BOOKMARK TOP OF THE CLASS amazon.com, asos. com, brownsfashion. com, harrods.com, matchesfashion. com, mrporter.com, selfridges.com, thegreat-divide.com, urbanoutfitters.co.uk COMPARISON SITES shoppingvouchers. co.uk, voucher codes.co.uk CASHBACK SITES kidstart.co.uk, quidco.com

Subject:

From:

Buy the bbasics Simon Chilvers, menswear director at matchesfashion.com

“Your best sales approach is simple: look for classic items, made in quality fabrics and cut in the simplest shapes. Basically, the things that form the backbone of your wardrobe. If you’ll wear them regularly, they are genuine bargains. Shoes and coats are worth looking at ﬁrst; these are items you will get the most wear out of and can aﬀord to spend a little more on.”

Subject:

Be a follower

From:

Tim Sturmheit, fashion buyer at oki-ni.com

“Online shopping can feel impersonal, but etailers reward loyalty. If you buy your Christmas gifts from a particular site and sign up for their newsletter, they’ll remember you come January. Regular customers often get access to items at discount prices up to a week before the sale oﬃcially starts. Keep your ﬁnger on the social media pulse too: Facebook and Twitter fans are often rewarded with sales previews.”

Page 145

Lesson

Class UNIFORM INSPECTION

From left to right AMAURY Coat £150 French Connection . Scarf £125 Tod’s . Jacket £90 and trousers £50 both Next . Polo neck £110 Chester Barrie . Boots £399 Mr. Hare . Document holder £90 Massimo Dutti STEPHANIE Coat £464 Pinko . Roll-neck £45 Massimo Dutti . Trousers £79 COS . Shoes £340 Dsquared2 . Necklace £275 and bracelet £125 both Kate Spade New York

Rule No.

Colourful language is verboten BEND IT “Use your tie in more imaginative ways – opt for a strong colour like yellow, with a classic pattern to add a focal point to your outfit, without being garish.”

Rule No.

Suits must be worn with a shirt and tie BEND IT “A slim-fit shirt buttoned to the top is an acceptable alternative, as is a slim polo neck,” adds Seamons. Match it to a minor colour in a patterned suit.

Page 146

ACA S

Y DEM OF E TYL

JOHN Coat £599 Marks & Spencer . Suit £575 DKNY . Cardigan £150 Polo Ralph Lauren . Shirt £125 Smyth & Gibson at Selfridges . Tie £148 DSquared2 . Tie slide £85 Chester Barrie . Gloves £89 Tiger of Sweden . Shoes £285 The Kooples HARRISON Coat £1252 John Varvatos . Jacket £109, waistcoat £50 and trousers £50 all Montague Burton collection at Burton . Shirt £85 Polo Ralph Lauren . Boots £380 BOSS . Bag £140 The Cambridge Satchel Company

Grey’s anatomy The lowdown on this term’s achromatic trend with ways to lift it out of uniformity Photography by RICHARD DAWSON Styling by ERIC DOWN

Perhaps EL James is to blame, but this term you’ll be seeing more shades of grey than a housewives’ book club. Thankfully this is one menswear trend that is easy to buy into. Grey suits everyone. It’s also a versatile blank canvas on which to add colour through accessories. And as you’ll see on the following pages, it lends itself readily to patterns such as checks, houndstooth and herringbone on a range of wintery textures such as wool, ﬂannel and tweed. Allow us to present your Monday to Friday dress code for 2014. Anyone disobeying the rules can expect to be punished. Not like that.

147 Page

Lesson 03

Class UNIFORM INSPECTION

0 3 03

Rule No.

A suit jacket worn can’t be be worn as a blazer BEND IT This stands if it’s cut longer than a blazer. You can get away with a cropped jacket if it doesn’t fall past the base of your spine, says designer Oliver Spencer.

STEPHANIE Coat £1170 and Jumper POA both Ermanno Scervino . Skirt £1925 Loewe . Shoes £535 Nicholas Kirkwood . Bag £220 Michael Kors . Watch £279 Michael Kors . Bracelet £10 Freedom at Topshop JOHN Jacket £80 Topman . Shirt £85 Polo Ralph Lauren . Tie £69 Tiger of Sweden . Trousers £350 E. Tautz . Shoes £720 and briefcase £1450 both Prada . Glasses £195 Eye Respect . Pen £600 Caran D’Ache . Pocket square (stylist’s own)

Rule No.

Trousers must be the correct length BEND IT Formal trousers should sit just on the shoe, with no puddling of material, whereas turn-ups are permitted on the less formal denim and chinos.

Page 148

WORDS: DAN ROOKWOOD | HAIR: KEVIN LUCHMUN USING LABEL M | MAKE UP: ANNA GIBSON AT UNTITLED LONDON USING CHANEL LE WEEKEND + CHRISTMAS 2013 | FASHION ASSISTANT: RICCARDO CHIUDIONI | PHOTOGRAPHER’S ASSISTANT: GUS PALMER AND SIMON CLEMENGER | GROOMING ASSISTANT: DANIELE BOSCHETTI | MODELS: STEPHANIE CHERRY AT NEXT MODEL MANAGEMENT, AMAURY VAN LIMBERGEN, HARRISON GRIFFITHS AND JOHN SCHWENZER AT ELITE MODEL MANAGEMENT

From left to right

ACA S

Rule No. 05

Y DEM OF E TYL

Skinny ties are being phased out this term BEND IT Exemptions will be made for pupils who are slight of frame on the basis that narrow ties, collars and lapels can appear more suitable to their proportions.

0 06

Rule No.

From left to right

No fighting. Too many patterns clash

HARRISON Coat £1065 E. Tautz . Waistcoat £305 and trousers £327 both John Varvatos . Roll neck £135 John Smedley . Shoes £720 Prada

BEND IT Instead of sticking to one patterned piece as a focal point, you can combine diferent patterns if you keep your outfit monochrome, says Spencer.

JOHN Blazer £1035 and trousers £300 both Ports 1961 . Tie £180 Berluti . Tie slide £25 Simon Carter . Pocket square £55 Hunter Gather . Shirt £125 Smyth & Gibson at Selfridges

Socks £15 Falke . Shoes £195 Russell & Bromley . Briefcase £1140 Valentino Garavani AMAURY Coat £600 BOSS . Tie clip £85 Chester Barrie . Suit £ 895 CH Carolina Herrera

Scarf £45 Johnstons of Elgin Tie £148 DSquared2 . Shirt £125 Smyth & Gibson at Selfridges . Bag £1686 Givenchy by Riccardo Tisci . Shoes £285 The Kooples . Watch £1620 Rado

ACA S

Lesson

Y DEM OF E TYL

O PHOTO Class SCHOOL PH

h years Retake the Avoid schoolboy grooming errors and self-Photoshop using youth-giving products

Monday o

Thursday

Subject:

Shave off a year Baxter of California Super Close Shave Formula £16 harrystedman.com

Homework: Start the week feeling fresh

Bleu de Chanel eau de toilette £46 boots.com

Homework: A study by Chicago’s Smell &

with a clean-cut look. Pretend like puberty never happened thanks to botanical extracts in Baxter of California Super Close Shave Formula shave oil. It holds moisture on your skin and draws more hair towards your razor for a closer cut, then seals the roots with soothing peppermint oil for baby-bottom smoothness.

Tuesday Subject:

Face off spots

Taste Treatment and Research Foundation found that people wearing grapefruit-infused scents are estimated to be an average of six years younger than they are. Make yourself seem considerably fresher-faced with a spritz of Bleu de Chanel eau de toilette, which features long-lasting middle notes of the distinctive citrus fruit.

Friday Subject:

Bulldog Original Face Wash £5 boots.com

Homework: To erase blemishes caused

Fresher’s choice

Cream of the class Perricone MD Photo Plasma £54 perriconemd.co.uk

Homework: It might be the winter term now, but you still need SPF in your anti-ageing moisturiser to protect your face from UV – and reverse the eﬀects of sun damage to your skin, which you suﬀered during the summer. “Perricone MD Photo Plasma protects against the most common skin aggressors: UV damage, dehydration and extreme cold,” says Jaye.

by extra-curricular activities, Bulldog Original Face Wash’s deep-cleaning natural minerals act to ensure spot-induced trauma stays in the past. It also contains a green tea compound reported by the Archives of Dermatology to reduce skin damage caused by free radicals. Younger skin is one thing we wouldn’t mind having back.

Wednesday

Saturday

Subject:

Sight for poor eyes Tom Ford under eye concealer £32 selfridges.com

Homework: If your under-eyes look like a brutal report card, wipe the slate clean with the subtle under-eye concealer from Tom Ford – and yes, before you ask, it’s for men. “It works to lift dark circles or blend over blemishes,” says Marcus Jaye, founder of men’s style and grooming website thechicgeek. co.uk. Think of it less as make-up, more as Tipp-Ex for transgressions.

Page 150

Lay it on thick Label M Thickening Cream £13 lookfantastic.com

Homework: If your schoolboy hairline is but a fond memory, a bit of extra tuition can help. Just grab your girlfriend’s hairdryer and a dash of Label M Thickening Cream. “Evenly distribute the cream throughout the hair and massage throughout. The dryer’s heat helps to swell the hair to give a thicker ﬁnish,” says British Hairdresser of the Year ﬁnalist Kevin Luchmun.

T W 4 0 7 Ă&#x2DC; 4 8 MM

www.twsteeluk.com

Lesson 05

Class CHEMISTRY

ACA S

Y DEM OF E TYL

*SWOT A HEADACHE Boss Bottled

*PAY ATTENTION

AT THE BACK Creed Original Vetiver Vetiver is a key ingredient in many fragrances, and its essential oil will boost concentration, increase oxygen levels to the brain and calm hyperactivity. That made you sit up and listen, didn’t it? With extracts from both root and leaves, this gives you a double dose. £150 for a 75ml bottle creedfragrances.co.uk

Forget giving the apple to the teacher – keep it or at least wear a fragrance that has it at its core. A study by the Smell and Taste Treatment and Research Foundation showed that the smell can help headaches. It only works, however, if you like an apple’s taste. £29 for a 30ml bottle theperfumeshop.com

*REVISE FOR TESTS Acqua Di Parma Blu Mediterraneo

The University of Liverpool found students who wore the same fragrance for an exam as they had done when revising showed better recall. The scent used was bergamot, which is abundant in this Bergamotta di Calabria. That’s your chemistry lesson done then. £52 for 75ml John Lewis

*GO TO THE TOP

OF THE CLASS Oxford & Cambridge by Czech & Speake A study by Wheeling Jesuit University showed the smell of peppermint, found in this cologne, can aid mental ability and athletic performance. Perfect to boost marks in the classroom and on the athletics track. £85 for a 100ml bottle czechandspeake.com

Weird Science e Ditch the ProPlus: use your scents to boost IQ, memory and stamina

*POWER THROUGH

WORDS: LEE KYNASTON | PHOTOGRAPHY: RICHARD DAWSON

DOUBLE LESSONS Eau de Lacoste L.12.12. Rouge “Citrus notes are energising, but spicy ones like cardamom, ginger and black pepper are invigorating too,” says perfumer Azzi Glasser. This has all three to keep minds fresh all afternoon until the home-time bell. £28 for 30ml the fragranceshop.co.uk

*STAY UP AND PULL

AN ALLTNIGHTER Thierry Mugler A*Men Try snifing cofee to feel its efects quicker, says Joe Vinson, professor of chemistry at the University of Scranton. Wake up and smell it indeed. With its strong cofee note, this scent is perfect for late revision. £39 for a 50ml bottle houseofraser.co.uk

Page 153

Lesson 06

Class EXAM

ACA S

Y DEM OF E TYL

Spot the differences to score top style points and ensure you’re not the odd one out

Marks out of

Which of these combinations is correct? Explain your reasoning

2 c.

Q5 Match these fragrance ingredients with their benefits Bergamot Reduces fatigue Apple Boosts concentration Vetiver Improves memory Peppermint Eases headaches

Explanation:

Marks out of

Name each of the following patterns

4 Q2 Match up the pictures of these shoes with their correct names Penny loafer Monk strap Derby Brogue Chelsea boot

Marks out of

Which will make you look more svelte: stripes or hoops? Show your justification below

Marks out of

What is a placket? a. The small coin pocket on a pair of jeans b. A plastic jacket c. An opening in a garment that covers fastenings

Q4 Your tie should never be visible beneath the collar. Spot the four other diNerences between these two pictures

Marks out of

Explanation:

Marks out of

Complete these famous quotes – and name who said them Luxury is the opposite of... vulgarity (Coco Chanel) a. “Fashions fade, style... b. “It is only shallow people who do not... c. “Some of the worst mistakes in my life were... d. “Style is knowing who you are...

1 b: the tie, collar and lapel are in proportion 2 a. Penny loafer, b. brogue, c. Monk strap, d. Chelsea boot, e. Derby 3 c 4 Front of tie is shorter than back, no dimple below the knot, shirt not ironed, collar too big for neck 5 Bergamot improves memory, apple eases headaches, vetiver boosts concentration,

Answers

Grades Marks out of 30

25 or more: A* Coolest in the class! 15-24: B+ You’re in with the in-crowd but you must concentrate better in class. 5-14: C– Must try harder. Below 5: F Style outcast. Detention all week!

Page 155

peppermint reduces fatigue 6 a. Prince of Wales check b. gingham, c. herringbone, d. houndstooth. 7 Hoops: they don’t highlight contours so clearly 8 a. is eternal (Yves Saint Laurent), b. judge by appearances (Oscar Wilde), c. haircuts (Jim Morrison), d. and not giving a damn (Orson Welles)

ACA S

Lesson 07

Y DEM OF E TYL

Class

GEOG GEOGRAPHY

Stockists Aspinal of London aspinaloflondon.com Berluti berluti.com Boss hugoboss.com Burton burton.co.uk Cambridge Satchel Company cambridgesatchel.com Caran D’Ache carandache.com CH Carolina Herrera 0203 4410 965 Chester Barrie chesterbarrie.co.uk COS cosstores.com Crombie crombie.co.uk DAKS 0207 409 4000 DKNY dkny.com DSquared2 dsquared2.com E Tautz etautz.com Ermanno Scervino 020 7235 0558 Eye Respect eyerespect.com Falke falke.com Freedom at Topshop topshop.com French Connection frenchconnection.com Gieves & Hawkes gievesandhawkes.com Givenchy by Riccardo Tisci givenchy.com Graf von Faber-Castell harrods.com Hunter Gather huntergather.com Jérôme Dreyfuss jerome-dreyfuss.com John Smedley johnsmedley.com John Varvatos matchesfashion.com Johnstons of Elgin johnstonsofelgin.com Kate Spade New York 0207 836 3988 KrisVanAssche krisvanassche.com

Page 156

HE F THE FACULTY Oliver Spencer

Headmaster of tailoring, gentleman’s outfitter

Helen Seamons

Deputy head of fashion at The Observer, uniform inspector

Marcus Jaye

Class geek at thechicgeek.co.uk, grooming chemist

Simon Chilvers

Head boy of menswear at matchesfashion.com, IT expert

Josh Sims

Scientist of style, chief examiner and support teacher

STEPHANIE . Coat £1170 Ermanno Scervino . Dress £310 DKNY . Bracelet £9 Topshop . Document holder £160 Jérôme Dreyfuss . Shoes £274 Stuart Weitzman

AMAURY . Coat £895 and shoes £375 Gieves & Hawkes . Suit £600 Boss . Shirt £125 Smyth & Gibson at Selfridges . Tie £160 KrisVanAssche . Laptop sleeve £585 Louis Vuitton . Watch £1790 Maurice Lacroix

JOHN . Coat £1144 Wooyoungmi . Suit £795 DAKS . Poloneck £110 Chester Barrie . Briefcase £1050 Smythson . Shoes £595 Nicholas Kirkwood

Labour and Wait labourandwait.co.uk Loewe 0207 499 0266 Louis Vuitton louisvuitton.co.uk Marks & Spencer marksandspencer.com Massimo Dutti massimodutti.com Maurice Lacroix mauricelacroix.com Moleskine selfridges.com Montegrappa Harrods 0207 730 1234 Mr Hare mrhare.com Next next.co.uk Nicholas Kirkwood nicholaskirkwood.com Pinko pinko.it/en-gb Polo Ralph Lauren ralphlauren.com Ports 1961 ports1961.com Prada prada.com Rado rado.com Russell & Bromley russellandbromley.co.uk S T Dupont stonemarketing.com Simon Carter simoncarter.net Smyth & Gibson selfridges.com Smythson smythson.com Stuart Weitzman stuartweitzman.com The Kooples thekooples.co.uk Tiger of Sweden tigerofsweden.com Tod’s tods.com/uk Tom Dixon selfridges.com Topman topman.com Valentino valentino.com Wooyoungmi mrporter.com

BOB MARLEY™ MARLEY™ © Fifty-Six Hope Road Music Ltd., 2013. Right of Publicity and Persona Rights - Fifty-Six Hope Road Music Ltd. www.bobmarley.com

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CAN PARTY DRUGS CURE DEPRESSION?

DO PRESCRIPTION MEDS POSE ANY THREAT?

WILL ACID SCRAMBLE MY BRAIN?

SHOULD YOU EVER TRUST AN ADDICT?

WHAT WILL KETAMINE DO TO MY HEAD?

IS CANNABIS SAFER THAN CIGARETTES?

IS COLD TURKEY THE SMARTEST STRATEGY?

MENSHEALTH.CO.UK

Identify the hits from the myths to find out how much your body can really take MEN’S HEALTH 159

MH DRUGS QUIZ

\ Q1 How long does cocaine

Q3\

Taking regular doses of Human Growth Hormone (HGH) can…

remain in the body?

!A One

hour

A Extend your life B Make you an inch taller C Cut your sprint time

!B One day

!C Three days

C Ignore the bro science: injecting HGH won’t add years to your life or inches to your height (we assume you’re past puberty). What it can do is increase your speed, according to a study in the Annals of Internal Medicine. It’s the first trial to prove HGH boosts athletic power.

Answer: C While the efects wear of after 30 minutes, the comedown can last for days, reports drugs advice service Frank. And it’ll be a while before you can flush away the evidence: your urine will test positive for up to 72 hours.

\ Q5 How many adults in the

Q2\

Prescription meds can be just as harmful as the stuf on the streets...

UK have taken illegal drugs at some stage in their life?

A 3 million A Cure depression

TRUE B Improve vision

Q6\

Tough love is the best way to help someone overcome serious drug problems, right?

B 8 million A

TRUE B

FALSE A Drugs are drugs – and all have their side efects. US government research found more people died last year from overdosing on prescription pain medication than were killed in car accidents.

160 MEN’S HEALTH

FALSE

C Increase your IQ C 12 million

A Ketamine can fend of the black dog. “One dose can last for seven to 10 days,” said one Yale psychiatrist. Just after he stopped chasing pink dragons round the kitchen…

C One in three Brits has tried illegal drugs at some point, according to the Home Ofice, with 9% in the last year.

B A Harvard study found the cold-turkey treatment isn’t efective. You can’t simply ‘starve out’ addiction; there are too many genetic factors at play. Drug dependency can’t actually be cured, only managed. Of course, Charlie Sheen is a law unto himself... MENSHEALTH.CO.UK

01 \ 2014

\ Q7 The lower your IQ, the

Q12\

Q8\

You can score a psychedelic high from taking ground nutmeg

!A True !B False

Cannabis…

more likely you are to have dabbled with illegal drugs

Intensifies pain

TRUE

Removes pain !C

Makes pain more bearable B

FALSE

A OD-ing on nutmeg can leave you in a “trance state”, reports Emergency Medical Journal, but you’d need to polish of the entire jar and nausea is a common sideefect. Really, you’re better of sticking it over your porridge.

B A Cardif University study found that people with IQs above average are more likely to have tried drugs. The reason: brighter sparks are prone to boredom and more open to new experiences.

C Lighting up might make you mellow, but it won’t get rid of that headache. Oxford Uni reports that cannabis doesn’t remove pain – it simply alters your emotional response, so you’re less bothered by it.

C According to The University of Texas, the lethal dose of cafeine is 5-10g (your standard cofee-chain ofering contains about 0.1g). At Costabucks prices, frankly the bill would make you want to end it there and then.

What percentage of weightlifters use performance-enhancing drugs?

12%

25%

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

B Around 12% of weightlifters and bodybuilders are said to have tried upping their gains with performance-enhancing drugs, found a study by Harvard Medical School

Q11\

Match the drugs to their innocent lesserknown uses

!A Cocaine

01 Relieves OCD

!B MDMA

!C LSD

02 Cures alcoholism

03 Soothes wounds

!D Magic mushrooms

FALSE

B In fact, 97% of UK doctors have prescribed a placebo, according to Southampton Uni. That’s because the mind is your best tool against pain: simply believing a sugar pill will work triggers the release of potent natural painkillers.

\ Q14 Regularly taking illegal substances will do what to your sex life? !A Improve it !B Knock it on the head

04 Treats PTSD

A3 Cocaine has anaesthetic properties (Cochrane University) B4 MDMA allieviates symptoms of post-traumatic stress (Journal of Psychopharmacology) C2 LSD helps alcoholics break the addiction (Norwegian University of Science and Technology) D1 ’Shrooms reduce obsessive compulsive behaviour (University of Arizona)

MENSHEALTH.CO.UK

Drugs are the only way to cure pain

TRUE

Q10\

Q13\

B Hard drugs come with undesirable consequences. A Queen’s University study found that cannabis afects receptors in the penis, which significantly impairs your ability to maintain an erection. Cocaine has a similar efect. MEN’S HEALTH 161

MH DRUGS QUIZ

Q15\

Q22\

Drugs are bad, m’kay. But how bad? Rank these drugs in order of how damaging they are – to your health, lifestyle and those around you

Men are more likely to…

A Cocaine

B Alcohol

C Meth

D Heroin

E Tobacco

F Ecstasy

Take up smoking !B

Try illegal drugs

MOST HARMFUL

LEAST HARMFUL

Correct order Alcohol, Heroin, Meth, Cocaine, Tobacco, Ecstasy (according to The Lancet)

Q16\ Addicts don’t make for very empathetic friends

Q18\ You smoke, but you can give up at any time, right?

\ Q23 All drugs come with negative side efects !A True !B False

TRUE

B Government stats show around 20% of Brits smoke, while 37% have tried illegal drugs (14% take them on a regular basis, says the NHS). These odds are even higher if you went to uni or live in central London.

TRUE B

FALSE B It takes six attempts on average before a man quits for good, say Harvard bods. If you won’t do it for your health, do it for the £1500 a year you’ll save.

FALSE

\ Q19 Smoking marijuana three A That’s according to a study by the University of Granada, which found that men who regularly took drugs (both illegal and prescription) struggled to recognise other people’s emotions.

times a month will... A Have no efect on lung capacity

Q17\ Cocaine is only psychologically, not physically, addictive A

TRUE

FALSE

B Studies from Cambridge University show regular cocaine abuse enlarges your brain’s reward system, making you more vulnerable to the drug’s efects and more willing to risk the downsides. 162 MEN’S HEALTH

B In fact, studies at Johns Hopkins University found taking magic mushrooms can lead to a positive personality change, making you more open-minded and creative.

B Impair your lung fuction

C That’s right – per day. These figures, from research by The World Health Organization, add up to roughly 2.5 million people every year, worldwide.

\ Q21 Smoking crack cocaine is far more A The American Medical Association found that those who limited themselves to just three tokes month saw no drop in lung function. But it’s bad news for pot-partial athletes: at chronic levels (ie daily use) breathing function was notably reduced.

dangerous than snorting cocaine? A

TRUE

FALSE

B The supermodel’s choice isn’t superior. The Journal of the American Medical Association reports that, while smoking gets it into your system faster, the basic physiological efects are the same.

Q24\ The efects of anabolic steroids wear of if you stop taking them !A

True !B

False B Scientists are still unsure of the long-term damage, with the British Journal of Sports Medicine concluding that steroid abuse can cause lasting mental health issues. MENSHEALTH.CO.UK

01 \ 2014

Q26\ Q25\ How many deaths

Marijuana is addictive

are attributed to cannabis use each year in England and Wales?

500 100 50 10 !A

Q28\

Dropping acid will turn you insane

True !B

False A True

PHOTOGRAPHY: GETTY | ILLUSTRATION: ALCONIC AT SYNERGY ART | ADDITIONAL PHOTOGRAPHY: ALAMY

D Though well over two million people were believed to have dabbled with weed in 2011, only seven died as a result, according to the Odice of National Statistics. In comparison, there were 112 deaths from cocaine and 596 from heroin or morphine that same year. However, research is far from conclusive as the exact edects of the green stud on your grey matter are still unproven.

How high is your score?

MENSHEALTH.CO.UK

B False A Forget that guy who told you he’s smoked every day for 20 years but “could stop tomorrow”. The American Psychiatric Association reports that 10% of us are predisposed to develop an addiction to the drug. Weed it out.

B Taking LSD does not increase your risk of mental illness, according to the Norwegian University of Science and Technology. They analysed more than 22,000 people who had used psychedelics and found no link to mental health problems. If you exclude a penchant for tie-dye.

\ Q29 Everyday items can give you a false positive on drugs tests

Q27\

All stimulants come with an energy crash

TRUE

FALSE

A A snort of Vicks can make you test positive for meth, found the UCLA, while the Journal of Forensic Sciences says poppy seeds could give a similar result for heroin.

TRUE B

FALSE B The US Food and Drug Administration reports that modafinil keeps you alert just like cadeine – without side edects. It’s only available on prescription though, so stick with your ProPlus for now.

0T10

11T20

21T29

THE STRAIGHT MAN

MR MODERATION

UP AND AWAY

Congratulations! Looks like you’ll never need to borrow urine from a vicar to pass a random drugs test. But don’t look too smug – you might not be as clean as you think. Psychologists in Connecticut found Coca-Cola is potentially just as addictive as cocaine. We’re hardwired to ferret out high-sugar foods, which stimulate the same parts of our brain as illegal drugs. With the white stud linked linked to obesity, diabetes and heart failure, health odicials in Holland have even called for sugary foods to carry cigarette pack-style warnings. Be wary of those ‘clean’ vices.

OK, you may have dabbled, but you’re certainly no Pete Doherty. Just don’t underestimate the power of an addictive substance on your brain chemistry. Drugs can release between two and 10 times the amount the ‘natural reward’ of pleasure hormone dopamine will – and they do it faster and more reliably. Safe ways to get your daily dopamine fix include listening to your favourite songs (this will raise levels of the hormone by 9%, according to researchers at McGill University in Montreal) and eating foods high in the amino acids tyrosine (red meat, eggs, peanuts) and betaine (beetroot, spinach).

Be warned: Bolivian marching powder can lead to English mouth – and it’s not just the disruption to your rinse-and-floss routine. A study published in General Dentistry found that recreational drug taking was as unkind to teeth as a hardcore fizzy-drink habit. Drugs such as methamphetamine and cocaine increase the acidity in your mouth, wearing away your tooth enamel – not to mention the grinding. The result is that your teeth can become cracked and discoloured. Researchers suggest you drink a lot of water and chew sugar-free gum to neutralise the edects. Or, you know, just say ‘no’. MEN’S HEALTH 163

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TERMS AND CONDITIONS*Texts cost £1.50 per message plus your usual network operator rate. You will receive two messages per entry. Total cost to enter is £3 plus your standard network charge. POST To receive a lucky number by post, send a SAE to Men’s Health January £10k, Men’s Health January £8k or Men’s Health January £5k, Reverse Lucky Numbers PO Box 7557, Derby, DE1 0NP. You will receive a lucky number by post. Check to see if the lucky number sent to you matches the winning number printed on this page. You will be given simple instructions on how to claim your prize. Only one postal entry per household will be accepted for each prize line. Entries sent without an SAE or after the close date will be made invalid. Postal entries will not be accepted after 23rd January 2014. RULES OF ENTRY: Competition closes midnight 31st January 2014. Prize claims will not be accepted after 9th March 2014. Entrants must be 18 years or over and residents of the United Kingdom. Hearst Magazines UK retains the discretion not to award prizes to claimants or consortiums who have already won a nationally circulated lucky numbers competition in the past 12 months, or to claimants who, in the opinion of Hearst Magazines UK, have not entered into the spirit of the competition. Winners must agree to publicity. We reserve the right not to honour claims in the event of any technical errors beyond our control. Prizes must be accepted as offered. Should more prizes be claimed than are available for any reason, or be claimed as a result of a technical error, a simple draw may take place for the prize. No entrant can win more than one prize. The editor’s

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ONE WORD ANSWER #2 QUESTION

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ANSWER PHOTOGRAPHY: JOHANNA PARKIN | FOOD STYLING: JACK SARGESON

Kiwi

ive your blues a slice of green. The Journal of Nutritional Science found that eating two kiwis a day for six weeks reduced stress and anxiety levels by a third. The fruit’s massive vitamin C cache improves enzyme activity, producing enough metabolic energy to immediately lift your mood. So how do you get the best from them? Some swear by spooning out the flesh, while others take a knife to the outside. Both are wrong. By swerving the skin, you miss out on 7g digestion-improving fibre, enough to make sure all the good mood nutrients are absorbed. So, hold. Bite. Chew. As nature prescribed.

170 MEN’S HEALTH

MENSHEALTH.CO.UK

TRAINING PLANS FOR EVERY MAN & ANY GOAL

MUSCLE FOR BEGINNERS STRONG & LEAN IN 15 MINS A DAY SUPPLEMENTS MADE SIMPLE! NEW KIT THAT CUTS CORNERS GYM-FREE MOVES FOR RAPID RESULTS 31 FAST FOODS THAT BURN FAT RUN A 10K IN 2014 (& WIN!)

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PT 01.2014

CONTENTS YOUR BLUEPRINT FOR A BETTER BODY

DRESS THE PART

Gear to give you a push from the moment you step out of the door

ESSENTIAL SUPPS Nutritional shortcuts to the body you want

EDITOR Toby Wiseman SENIOR EDITOR David Morton CREATIVE DIRECTOR Declan Fahy PRODUCTION EDITOR John-Paul Nicholas DESIGNER Lisa Barlow PICTURE EDITOR Nicola Sewell SUBEDITORS Tom Stone, Scarlett Wrench EDITORIAL DIRECTOR Morgan Rees PRODUCTION MANAGER Roger Bilsland COVER PHOTOGRAPHY Adrian Weinbrecht

Fast, simple, very eJective

For videos of the moves in this guide, go to menshealth. co.uk/ptvids

GYM-FREE FITNESS

See impressive results at home: all win, no fee

SHIFT FAT FAST

31 food swaps to help you cut fat, carbs and calories eJortlessly

15-MINUTE WORKOUTS

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5K MADE EASY Ace your first race with our training plan

MEN’S HEALTH 3

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We know your time is precious so to reward you for sharing your feedback we’ll enter you into a prize draw for the chance to win one of 10 Reflex® Nutrition training bundles worth £51.98 RRP each! These include NEW Reflex® Nutrition Instant Whey™ PRO & Nexgen® Sports Multivitamin. So what are you waiting for?

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PT 01.2014

FIRST GEAR

NEW GEAR THAT CUTS CORNERS

The right kit can give you an unfair head start from the moment you put it on. This is your top-to-toe guide to the cutting-edge performance clothing that works hardest

MENTAL STRENGTH

HELLY HANSEN 1/2 ZIP £65

This muscle-stabilising shirt makes you feel more compact, which gives a performanceboosting psychological edge. Which we all need at this time of year, if we’re honest. hellyhansen.com

SOUND INVESTMENT

MONSTER iSPORT £80

Survive the morning run to work with these headphones: their noise-cancelling function is balanced so it won’t drown out anything dangerous, like an oncoming No 23 bus. johnlewis.co.uk

EXERCISE THERAPY

SKINS A200 TIGHTS £65

PHOTOGRAPHY: ANTHONY SERGIEW AT WEARESTUDIO33.COM

Warm, of course, but the real boost from this legwear is from wearing it for two hours after running. Compression around the limbs improves blood lactate removal (Journal of Applied Physiology); helping reduce muscle soreness. Tighten up for tomorrow’s sake. johnlewis.co.uk

WINTER COOLER

NIKE AEROLOFT VEST £122

If your temperature rises too high, you can suIer ‘central fatigue’, causing cramping and breathlessness. This vest lets moisture and heat out, so you won’t feel like you’re jogging in a tank top, even if you look like it. nike.com

FANCY FOOTWORK PERSONAL TRAINER

NIKE LUNARGLIDE+ 5 £99

These all-rounders have a supportive mid-sole to take you from park, to pavement to fitness classes. Not half bad looking either. nike.com

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INCREDISOCKS £13

Incredisocks are supportive, yes, but will also reduce your laundry pile. Their odourabsorbing, anti-microbial properties mean they can go for days without a wash. Not weeks, mind: socks shouldn’t be stiI. incrediwear.co.uk

MEN’S HEALTH 5

PT 01.2014

BUILD MUSCLE AT HOME (FOR FREE)

01. WANT A BIGGER BODY? YOU CAN DO IT STANDING ON ONE LEG

If you’re after more muscle and want to lose the waistline hangover of Christmas too, then you’re already equipped to achieve. This full-body circuit uses just your own weight to build up strength, while the short rest times mean you’re burning extra calories. Do all the moves in order, three times a week, with a day oﬀ between each go. You’ll be a leaner, stronger, richer man for it GYM FREE

TOTAL BODY

NO COST

BURNS KCAL

EXPERT Ben Camara PROFESSION Strength and conditioning coach and winner of the 2013 MH Personal Trainer awards. He’s the best in the business of building you a new body. Imagine he’s sitting on your sofa with a whistle. It helps

6 MEN’S HEALTH

MENSHEALTH.CO.UK

GYM-FREE STRENGTH

A B

01 \ PISTOL SQUAT WHY? This move is one of the best ways to get your blood pumping and crank up your fat burning, setting you up nicely for the rest of the circuit ahead. Call it an ‘active warm up’, if you like. As well as working your largest muscles to give you a strength-building shot of testosterone, it will also improve your balance, stability and flexibility. If you have any sporting goals planned for this year, that’s all going to come in mighty handy.

HOW? To start with, stand to the side of a wall so

THE SPEC MUSCLES USED

WORKOUT TIME

30 MIN

DIFFICULTY RATING

EASY MENSHEALTH.CO.UK

you can steady yourself until you get the hang of it. Begin by balancing on one leg with the other one held straight forward as high as you can (A). Now bend your back leg to squat down until your glutes touch your heel (B). Stand back up. Gradually try to use less contact with your ‘permanent spotter’ each time. In a week or so, you’ll be able to do all your reps without any assistance. And you will feel like a pro.

DO Set 1: 14 reps on each side with no break.

Give yourself 30sec rest Set 2: 14 reps on each side with no break. Take another 30sec rest Set 3: 12 reps on each side with no break. Move straight on to the next move

MEN’S HEALTH 7

PT 01.2014

02 \ 3-POINT BURPEE JACKKNIFE WHY? The burpee you remember

from PE only works in one direction. With this easy upgrade, the point of contact changes constantly. That side-to-side movement and a bit of rotation works your abs and strengthens your knees, while all the jumping about gives your cardio fitness a hit without having to brave the rain and pound the pavements.

HOW? Starting in a press-up position

(A), bring both knees in to your chest, but hop both feet to the right of your right hand. When your feet hit the floor, jump high (B). When you land, donkey kick out both feet straight back, then bring them in to the left of your left hand (C). Swap sides every rep. It’ll hurt after 10 reps, but the rest at the end will be all the sweeter.

DO Set 1: 20 reps,

then 30sec rest Set 2: 20 reps, then 30sec rest Set 3: 16 reps, then find a wall for the next move

03 \ LATERAL WALL WALK WHY? Yes, it’s weird, but it works

and will target your upper body as efectively as any barbell – minus the leotards and guys called Pavel. Your own weight is more than enough if you get inventive. By doing a supported handstand and moving along a wall, you get a shoulder and arm workout in seconds. T-shirt muscle is about gravity, not grimacing, remember. 8 MEN’S HEALTH

HOW? Start with your back to a wall,

place your hands on the ground shoulder-width apart (A), then walk your feet up until your are at about a 70 degree angle (B). Now take small steps with your hands and feet to walk laterally along the wall (C). Go the desired distance and then come back. You’ll get tired, but that’s the point – keep it together.

DO Set 1: 10m,

then 30sec rest Set 2: 10m, then 30sec rest Set 3: 5m, then get ready to jump around

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GYM-FREE STRENGTH

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The average UK gym fee is up £5 on 2013. Our DIY workouts can save you £500 in 2014 04. TAKE A LEAP OF FAITH FOR A NEW BODY IN RECORD TIME

04 \ SPACEMAN JUMP WHY? Another jumping exercise puts the emphasis straight back on your legs after their break during your wall walk. But now the challenge of decelerating your bodyweight on an angle will fire your strengthbuilding hormone production into the stratosphere ahead of your final few exercises. Grab your space helmet and prepare for take of. MENSHEALTH.CO.UK

HOW? Start with feet shoulder-width apart and squat slightly to power up for your first jump. Push of your right foot (A) to bound up and left (B), landing with your left foot (C) and knee pointing straight forward. Then bound back to the right, landing with your right foot, knee forward again. One small step for you, one giant leap toward a new kind of man.

DO Set 1: 30sec work,

then 30sec rest Set 2: 30sec work, then 30sec rest Set 3: 30sec work, then take a quick breather before readying yourself for your next jump MEN’S HEALTH 9

05 \ FORWARD LEAP INTO SQUAT WHY? A simple way to harness the power of sports science in the comfort of your own living room. Firing up all the major muscles in your legs burns extra calories, while the forward leap engages your core far more than jumping straight up into the air. Mark out two spots about 6ft apart. Just watch the furniture and keep the dog out of harm’s way, please.

HOW? Begin with your feet shoulder-

width apart on the first line and squat down as deep as you can to generate lots of power for the jump (A). Swing you arms for momentum and leap forward (B) to land on the second line, finishing in the same deep squat position (C). Spin around and jump back as quickly as possible to keep your calorie-burning sky high.

DO Set 1: 8 reps,

then 30sec rest Set 2: 8 reps, then 30sec rest Set 3: 6 reps. Now to work on that 6-pack...

06 \ MULTI-PLANER PLANK WHY? Normal planking just isn’t

going to cut it if you want a six-pack – it simply takes too long. Instead, try moving in and out of diferent positions to stretch your abs in multiple directions – all without dripping sweat on your carpet for agonising minutes on end. Which, if you want to relax in your lounge afterwards, is nothing to be snifed at.

10 MEN’S HEALTH

HOW? Start by getting into a press-up position, then bring your left arm under your right armpit, rotating your torso until you’re pointing at the ceiling with your right hand (A). Come back to neutral (B) and lift your hips to reach between your feet (C) then place your hands back in the start position and switch sides. Best do this in private until you’ve got the knack of it.

DO Set 1: 4 reps each

side, 30sec rest Set 2: 4 reps each side, 30sec rest Set 3: 3 reps each side.Haveanother quick breather before your final exercise MENSHEALTH.CO.UK

WORDS: DAVID MORTON | PHOTOGRAPHY: ADRIAN WEINBRECHT | MODEL: TRISTAN AT ANDI PETERS’ MODELS | STYLIST: STEVEN BUCHAN | GROOMING: MIRANDA RIGG | WORKOUT EQUIPMENT: JORDAN FITNESS, JORDANFITNESS.CO.UK, POWERHOUSE FITNESS, POWERHOUSE-FITNESS.CO.UK | CLOTHING: MAIN IMAGES: SHORTS BY ELEMENT AT HARRODS.COM, TRAINERS NIKE.COM | STICKMEN: SHORTS ADIDAS.COM, TRAINERS NIKE, SCHUH.CO.UK

PT 01.2014

GYM-FREE STRENGTH A

07 \ DIP INTO HIP DRIVE WHY? Finishing with you arms feels good, and there’s science behind it too. The lower-body stuf will have raised your testosterone, so hitting the triceps last gives your arms a shot of growth hormone. Doesn’t sound like something worth skipping, does it? HOW? Hold on to a platform with your

07. PULL UP A CHAIR, YOU CAN DO THIS ONE IN FRONT OF THE TV

arms straight, heels together and legs out. Bend at the elbow to lower your body until your glutes almost touch the floor (A), then power back up (B) and drive your hips toward the ceiling (C). That’s your whole body worked – and no sweaty bus ride home.

DO Set 1: 12 reps, then 60sec rest

Set 2: 14 reps, then 60sec rest Set 3: 16 reps. When you’ve finished, immediately spin 180 degrees, bend at the knees and lower your glutes onto that sofa

PT 01.2014

31 FAST SWAPS 03 THAT MAKE FAT LOSS EASY

Eating plans are hard to get to grips with. If you want to lose weight before the end of the month without really trying, this is how to cut calories on a daily basis. No diet books, just results

If you’re heading to Subway, pick the 6in Beef Sub with BBQ Sauce (319kcal). Opting for the Meatball Marinara Sub with Chipotle Sauce makes a hefty 206kcal of diference.

Cut sugar, not fat whenever you can. “Sugar is instantly absorbed and metabolised, so it gets turned into fat quicker than actual fat,” says Prof Paul Lachance of Rutgers University, US.

Ditch diet drinks. You’d think fewer calories would be a good thing, but diet fizzy drinks are more closely linked to obesity than the regular stuf because they trigger sugar cravings, according to Purdue University.

Always go thin crust with home pizzas. Tesco Deep Crust Cheese Feast has 740kcal more than the thincrust version (1630kcal vs 890kcal). A sizeable saving of a whole extra meal.

526KCAL 12 MEN’S HEALTH

319KCAL

Feta is better when it comes to weight loss – it has a third fewer calories than cheddar.

It’s fine to have a cheat day every now and again – you deserve it, after all. Just make sure that you’re a little careful when you do. Pick the right cheat day indulgence at Burger King and get 226kcal of conscience cleaning. Go for Chicken Royale (476kcal) rather than a Chicken Tendercrisp with Cheese (702kcal).

Tuna is one of the leanest sources of protein in nature, with 24g per 100kcal serving. Make it your go-to sandwich filler in place of popular processed meats, like the ham and chorizo you might choose normally. They harbour everything from saturated fat to cancer-forming nitrites and give you less than half the muscle-building protein per bite. MENSHEALTH.CO.UK

FAT-LOSS FOODS 573KCAL

Forget dinner. Eat every three hours instead. Going hungry chips away at your weight loss willpower. “Resisting your cravings is a brain activity and your brain runs on glucose,” says Prof Kathleen Martin Ginis of McMaster University.

Save yourself seven pints’ worth of calories at JD Wetherspoon by having the Jacket Potato and Five Bean Chilli (405kcal) rather than the Large Mixed Grill (1983kcal).

338KCAL

Avoid fruity yoghurts. The fruit syrup is full of added, refined sugar and artificial sweeteners that go straight to your middle – a Strawberry Müller Fruit Corner has more than 22g sugar.

PHOTOGRAPHY: DAN MATTHEWS; FOOD STYLING: HENRIETTA CLANCY

385KCAL

Scofing a Butter Croissant (250kcal) at Costa is 243kcal better than a Lemon & Poppyseed Mufin (493kcal). Remember that when you run out of porridge.

On a cold, dark afternoon, there’s no better winter warmer than hot chocolate. Head to Starbucks to get your chocolate hit for 101kcal fewer. Order a Tall Classic Hot Chocolate With Whipped Cream (284kcal) and not tall White Chocolate Mocha with Whipped Cream (385kcal). 284KCAL MENSHEALTH.CO.UK

Save 235kcal with a sarnie at EAT. Go for Tuna and Cucumber (338kcal) in place of the Ham & Free Range Egg Bloomer (573kcal).

A study at Aga Khan University, Pakistan, confirmed coriander is a diuretic, meaning it stops your body from holding excess water. Tear some up on salads or blend into soups.

Two eggs in the morning curb hunger to cut your food intake over the next day by 400kcal. MEN’S HEALTH 13

PT 01.2014

After an evening out at the pub pick your McDonald’s carefully and you’ll be golden to the tune of 345kcal. Order a Quarter Pounder with Cheese (490kcal) and not a Big Tasty (835kcal).

Enjoy a runny brie after dinner. Waitrose Mature Brie clocks in at 292kcal per 100g compared to 455kcal in the same amount of Spanish Manchego. Opt for soft and it’s less hard on your waistline.

If you can’t resist a greasy wheel from Domino’s, dial up one with 264 fewer calories. Ask for half a medium Hot & Spicy (716kcal) and not half a Meateor (980kcal). Burning fat can taste so good.

Swap chicken breast for turkey. It still has plenty of protein, but typically contains two-thirds of the calories found in a chicken breast the same size, mainly due to its lower fat content.

835KCAL

490KCAL

There’s a massive 662kcal saving if you steer clear of the creamy sauce at Café Rouge. Order Poulet Jaune Grille – (405kcal) and not Poulet Breton (1067kcal).

14 MEN’S HEALTH

You can cut 153kcal while eating a Pret A Manger al desko. Opt for the Wild Crayfish & Rocket sandwich (374kcal) and leave the Tuna & Rocket Bloomer (527kcal) on the shelf.

Dip your tortilla chips into houmous not sour creme ’n’ chives. Its chickpea base contains protein and fibre, both of which help you feel full. They are also high in carbs, but low-GI to cut blood sugar spikes.

People who ate almonds daily lost 56% more fat than those who didn’t in a study at the University of California. Their fibre stops the body from absorbing some fat, and also stops the desire to snack. MENSHEALTH.CO.UK

FAT-LOSS FOODS

128KCAL

Not all restaurant pizzas are created equal, and some are certainly more helpful than others when it comes to achieving your health and fitness goals. You can have a quartet of flavours at Pizza Express and still save nearly a Big Mac’s worth of calories. Order Four Seasons (669kcal) not a Calabrese (1148kcal). And steer well clear of any ungodly pizza-burger hybrids.

Get ahead with the game: venison sausages have less fat and calories than their porky pals. One M&S Venison Sausage is 95kcal, versus the 128kcal you’ll find in a Tesco Cumberland.

Mussels in their shells are extremely nutritious and great for weight loss as they are slow to eat – leaving your body plenty of time to register fullness.

Lunch at KFC seems less of a cheat meal when you know you’re avoiding 194kcal. Grab a Brazer Twister (377kcal), not a Kentucky Jack Burger (571kcal) and make the greasy fingers less of a stain on your conscience. MENSHEALTH.CO.UK

Steer clear of the West Country for a 160kcal saving at Greggs. Have a Bacon, Egg and Sausage Roll (350kcal) not a Cornish Pasty (510kcal) and you’ll feel much better about it all.

95KCAL

Picking at the right chicken at Nando’s can save 457kcal. Eat half a chicken and corn on the cob (422kcal) in place of 10 chicken wings and coleslaw (879kcal).

You might’ve guessed that chicken and Parma ham is a healthier dinner at Bella Italia than a burger – but who knew it was 809kcal better? Try ordering Pollo Saltimbocca (699kcal) instead of Burger Americano (1508kcal). You can have two glasses of Chianti and still come away leaner.

145KCAL

Ready to take a dip? Dive into tzatziki, which has just 145kcal per 100g. But avoid taramasalata or you’ll drown in 515kcal for the same-sized portion. 515KCAL

PT 01.2014 A

THE MUSCLE SHORTCUT

If you work out properly, you don’t need to push until you collapse. 15 minutes is enough time to build a bigger body. These ‘tri-sets’ – three moves back to back without rest – break down muscle to spike growth. Do 8 reps of each move with a weight you could lift 14-15 times. Complete the lot in 15 minutes. DEFINITION

LOW ON KIT

FULL BODY

TIME SAVING

LEGS AND GLUTES

01 \BARBELL SQUAT

Start things of with a low weight – just the bar will be enough for your first go. Hold it across the fleshy part of your neck and shoulders, using your arms to lock it in place (A). Now bend at your hips and knees to push your glutes back and down, until your thighs are parallel with the ground (B), then stand back up straight. This one is impressively ‘Olympic’, so you get to feel elite from the first move.

DO 8 reps, then grab 2 dumbbells 18 MEN’S HEALTH

01. WHO SAYS MUSCLE TAKES TIME? BIG MOVES MEAN FAST GAINS

15-MINUTE MUSCLE A

EXPERT Noel Carroll PROFESSION Academy strength and fitness coach of Arsenal Football club. Both of the workouts he’s devised here are technically possible during half-time, or added time, if you’re a Man U fan...

02 \DUMBBELL REAR LUNGE The next 8 reps hit the support muscles in your legs for extra growth. Pick up a pair of weights and stand with them at your sides (A). Step back with one leg while bending the front one,

and lower until your back knee almost hits the floor (B). Stand back up and alternate sides each time.

DO 8 reps and go straight on

THE SPEC B

MUSCLES USED

WORKOUT TIME

15 MIN

DIFFICULTY RATING

MED MENSHEALTH.CO.UK

03 \SUMO SQUAT

With a bar, take a stance wider than hip width and turn your knees and toes out. Reach down to the bar and grab it with a close grip (A). Keeping your chest up, extend your hips and knees until your legs

are straight (B). Sit back to reverse the movement. Do 8 then have your 30sec rest. Then start again until your 4min is up.

DO 8 reps & rest. Do 3 sets MEN’S HEALTH 19

PT 01.2014 07. PULL YOURSELF INTO SHAPE IN A FRACTION OF THE TIME

CHEST AND BACK 04 \INCLINE DB

BENCH PRESS

Jacking up the bench equals faster results. Hold the weights over your shoulders (A) and push them straight up (B). Bend at the elbow to lower. Don’t rest the DBs on your shoulders.

DO 8 reps then get up

05 \SINGLE ARM ROW

Now kneel over the flattened bench and grab a DB from the floor (A). Pull the weight up until it makes contact with your ribs (B), Reverse until your arm is completely straight.

DO 8 reps each side

08 \TRICEP

06 \WIDE GRIP

BENCH PRESS

Lie flat on a bench and grip the bar wider than shoulder-width. Lower the weight under control to your chest (A) and push up explosively (B). Try not to flare your elbows out.

DO 8 and rest 4min 20 MEN’S HEALTH

ROLLBACK

Hold 2 light DBs above your chest. Bend your elbows, ‘roll’ your shoulders back and lower until your triceps stretch (A). Push up till your arms are straight (B). Nearly there…

DO 8 reps and jump up MENSHEALTH.CO.UK

15-MINUTE MUSCLE

BICEPS AND TRICEPS

07 \ARC ROW

Think Arnie: don’t neglect your biceps. Kneel over the bench by using the hand of your supporting arm to steady yourself (A). Pull a DB up and back, arcing it over your hip (B). Reverse along the same path and repeat.

DO 8 reps each side

MENSHEALTH.CO.UK

09 \EZ BAR PULL OVER

Lie back and hold an EZ bar above your chin (A). Bend your elbows to lower the bar behind your head until you feel a stretch (B), then pull it back. 4min in total then celebrate… you’re done!

DO 8 reps then shower MEN’S HEALTH 21

PT 01.2014

LUNCHTIME FAT BURNER

It doesn’t take half your day to lose your belly. You just need a plan and the guts to do it. This 15-minute circuit switches the focus between your upper and lower body, increasing ‘exercise post-oxygen consumption’. Simply put: the strain on your body you create in such a short time spikes your fat burning for hours. Repeat this circuit 3 times. Lean times are ahead… LOSE FAT

CARDIO

ATHLETIC

NEW MOVES

01\BAG SLAM

The more awkward the object, the harder it is for your muscles to control it – turning this full-body fat burner up to 11. Stand straddling the bag, scoop both hands under it to toss it up onto one shoulder (A). Now firmly smash it down into the floor (B). On the next rep, switch shoulders. The louder it is, the better.

DO 10 reps, then get a barbell ready

15-MINUTE FAT LOSS

THE SPEC MUSCLES USED

WORKOUT TIME

15 MIN

DIFFICULTY RATING

EASY A

PHOTOGRAPHY: ADRIAN WEINBRECHT | MODEL: TRISTAN AT ANDI PETERS’ MODELS | STYLIST: STEVEN BUCHAN | GROOMING: MIRANDA RIGG WORKOUT EQUIPMENT: JORDANFITNESS.CO.UK, POWERHOUSE-FITNESS.CO.UK

02 \ROMANIAN DEADLIFT

With the barbell at arm’s length, bend your knees slightly and shift your hips back, allowing it to slide down your legs. Keep on hingeing your hips back until your hamstrings tighten (A).

Now drive your hips forward, squeeze your glutes and rise back up to standing (B). Yelps are encouraged.

DO 10 reps but don’t rush

B THE EASY WAY TO BAG YOURSELF A SIX-PACK

03\RENEGADE STEP-UP Time to get medieval on your abs. Place 2 DBs next to a step that’s about 6-8in oP the floor. In a press-up position, grab the DBs and place your feet wider than shoulder width (A). Lift

the left DB onto the step, then the right (B). Then reverse. That equals 1 rep. Yes, it’s not easy. Sorry.

DO 10 reps nice and slow MEN’S HEALTH 23

PT 01.2014

15-MINUTE FAT LOSS

04\CURL & PRESS

CLOTHING (MAIN IMAGE): TRACKSUIT BOTTOMS DOLCEGABBANA.COM, TRAINERS NIKE.COM | WORKOUT SHOTS: SHORTS ADIDAS.COM, TRAINERS NIKE AT SCHUH.CO.UK

To keep up the tempo, switch to standing. With one foot in front of the other, hold an EZ bar at mid-thigh height (A). Curl the bar up (B), before pressing it over your head fast (C), without switching grip. Two moves to go.

DO 10 reps, 30sec rest

05\REVERSE TOUCH DOWN

Almost done. Hold your DBs (A) and step one foot back (B), bending your front leg until the back knee almost hits the floor. Place the DBs onto the ground for a second (C), then pick them up again before driving back up.

B C

DO 10 reps. Stay solid

06\CHIN HOLD

This is the final stand for your fat. Grab the bars with palms facing each other (A), and pull up until your elbows are at right angles (B). When you’re done, rest for 60 seconds and repeat the circuit twice more as a slimmer man.

DO 30 more seconds MENSHEALTH.CO.UK

A MEN’S HEALTH 25

MH PROMOTION

MAKE THE V8 YOUR CHALLENGE FOR 2014 TRAIN ALONGSIDE THOUSANDS OF MH READERS IN OUR BIGGEST EVER NEW YEAR WORKOUT PROGRAMME. BEST OF ALL, IT’S COMPLETELY FREE

There’s a reason why New Year’s resolutions fail. Several reasons, in fact. It’s January. It’s cold. It’s wet. You can always go to the gym later. Or tomorrow. And what di erence will one more takeaway make? To really make the lifestyle changes you want in 2014 – and make them stick – you need three things: a target, the knowhow to ensure you reach it, and discipline. We’re going to provide the first two. You bring the third. This year, beginning on 6 January, we kick o the Men’s Health V8 challenge. Whether you’re a gym veteran or a novice, this is an eight-week workout programme that will push you beyond your limits and get you into the shape of your life. The ‘V’ is for V-shape: the wide chest and slim waist you’ll earn if you follow our workout and diet advice. The ‘8’ is the length of the programme in weeks and the number of abs many participants will see by the end of it. The tools that will get you there go live on

menshealth.co.uk on 6 January. Now all you need is discipline. And the tens of thousands of people you’ll train alongside o ering support through social media using the hashtag #menshealthv8 will help with that. To make sure 2014 is the year you get the body you deserve, sign up free at menshealth.co.uk.

What are V8 workouts like?

Each and every workout in the V8 programme is adaptable, designed to be accessible to those who have never lifted a weight in their life and hardened powerlifters alike. No matter how little fitness experience you have or how poor your current shape, we promise you’ll be able to do these workouts. And they will get you into incredible shape faster than you ever thought possible.

Weeks One to Four

The first four weeks of the programme will concentrate on building your fitness level and

burning o the festive fat we all put on over the Christmas break. Using simple, easy-to-perform exercises, you’ll quickly get into a rhythm and watch your fitness levels skyrocket. And you won’t have to give up the turkey sandwiches, either. We’ll provide the nutritional advice you need to maximise your results – simple rules that will help you reach your goals without miserable calorie cutting, obscure recipes or unsourceable ingredients.

Weeks Five to Eight

After laying down the fitness foundations you need to build serious muscle, we’ll start to bring in more lifting and less cardio. Working you hard to build athletic muscle fast, we’ll carve out your abs and widen your upper body for that classic V-shape physique. By the end of the programme not only will you have a better body than ever, you’ll also be armed with the knowledge you need to make the changes permanent.

The challenge begins: January 6 2014 menshealth.co.uk/v8challenge or #menshealthV8

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PT 01.2014

WIN THE RACE TO FITNESS

We all need a target, or else training can feel like putting in miles of eﬀort for no tangible reward. Take your cardio to pro level by using these plans to ﬁnish your races in times you’ll want to shout about

FOUR WEEKS TO A 5K PB

A 5K park run is an ideal beginner’s goal for improved ﬁtness and fat loss. Don’t be tempted to get out there and ‘just run’ as you’ll be running the risk of burn-out and injury. Far better to ease yourself in with a well-structured training plan. Tie up your laces – your best time is just four weeks away MONDAY WEEK Rest 01 The first day is free, but on

THURSDAY Run 3min Walk 3min Repeat x 4

FRIDAY Rest Put up your feet or, if you have

SATURDAY Rest Don’t feel bad about eating more

WEEK subsequent Run 5min 02 Mondays Walk 3min use a foam Repeat x 3 roller on

during your Run 7min runs and Walk 2min be sure to Repeat x 3 stretch out

the energy, take a slow bike ride for active

carbs than Run 8min usual the Walk 2min night before Do 3 times race day:

WEEK your legs to Run 9min 03 flush out Walk 1min lactic acid Repeat x 3 build-up

the tighter areas of your legs

recovery

40g should Run 12min set you up Walk 2min for success Do twice then run for 5min

WEEK 04

TUESDAY Run 2min Walk 4min Repeat x 5

WEDNESDAY Rest Don’t ignore any niggles you feel

Run 15min Walk 1min Repeat x 2

Run 10min Walk 2min Repeat x 2 then run for 5min Run 8min Walk 2min Repeat x 3

SUNDAY Run 5min Walk 3min Do 3 times

5K race

“This plan, and these three tips will unlock longer distances,” says physio Sarah Green*.

28 MEN’S HEALTH

DON’T SKIP THE PREP

Always warm up before your run. “Start with a walk, then add a few high knees, kicks, skipping and jumping on the spot.”

PLAY WITH YOUR PACE

“ Finding a consistent, natural rhythm is key to long-term success.” Download an app like MapMyRun to help you.

NAIL THE TECHNIQUE

“Try to keep your stride short and posture tall and upright. This will prevent injury, as well as improve performance.” MENSHEALTH.CO.UK

*SIX PHYSIO (SIXPHYSIO.COM)

BEST WAY FORWARD

CARDIO PLANNERS

DOUBLE YOUR DISTANCE IN EIGHT WEEKS

Now you’ve rediscovered your base level of ﬁtness, it’s time for a greater challenge. As a benchmark distance, the next step for any new runner is the 10K (6.2 miles). Twice the mileage, twice the reward MONDAY WEEK Rest 01 Look into active recovery

TUESDAY Run 14min Walk 2min Run 14min

WEDNESDAY Rest Try a sports massage

THURSDAY Run 14min Walk 2min Run 14min

FRIDAY Rest Perform some light stretches

SATURDAY SUNDAY Rest Run 3km You will continuously need it; especially

Run 14min WEEK such as 02 yoga, or Walk 2min ‘Broga’, to Run 14min build your

or foam roller to release those

Run 14min Walk 2min Run 14min

to keep in the later Run 4km your joints weeks continuously well-oiled

WEEK flexibility 03

Run 30min continuously

Run 5km continuously

WEEK 04

Run 30min continuously

niggling knots the runs will build up

Run 40min continuously

Run 6km continuously

WEEK 05

Run 40min continuously

Run 7km continuously

WEEK 06

Run 40min continuously

Run 45min continuously

Run 8km continuously

WEEK 07

Run 45min continuously

Run 40min continuously

Run 9km continuously

WEEK 08

Run 45min continuously

Run 30min continuously

10K race

REPAIR GUIDE

With more mileage comes higher injury risk. Use this plan for tarmacready legs

IT’S COOL TO REST

“Plan your week around rest days, not just runs,” says Green. A 5min ice bath will help if you’re really feeling the efects.

MENSHEALTH.CO.UK

STRETCH YOUR LEGS

“It’s normal for your legs to feel tight the day after you run.” Wait 2hr before stretching; your muscles will respond better.

DON’T BE A HERO

“If you feel any niggles, never try to run through the pain.” Get it checked immediately if you want to make it to race day. MEN’S HEALTH 29

PT 01.2014

LEGAL BOOSTS

SUPPLEMENTS MADE SIMPLE

Whether you’re looking to build muscle or lose weight, the right supplements get you that extra 20%, straight out of the jar. These starter collections give you an immediate advantage for 2014 01 BLOOD SPORT

LEAN CHEATS

Sustain Amino-Performance encourages your body to burn through your fat stores for energy when exercising hard. It also improves blood flow, so your heart doesn’t have to work quite so hard. Mix 23g with 500ml of water and knock it back. £35 geneticsupplements.co.uk

Go farther, faster and burn more fat with these buys

02 BREAK DOWN THE WALL

If you’re running a lot to lose weight, that pain in your legs is lactic acid. Sodium Bicarbonate buSers you from that ache, so you can burn fat faster and for longer. Keep them in your desk to take 45min before your run home from work. £5.99 gonutrition.com

03 FULL SYSTEM UPDATE

New supplements can upset your stomach, but taking 5g of glutamine three times a day helps your digestive system, so you retain more nutrients from food and stay energised while losing those pounds. Keep your belly happy while it’s still there. £5.99 myprotein.com

01 CLEAN UP YOUR DIET

You won’t find protein purer than CFM Impact Whey Isolate. No sugars or ‘extras’ means your muscles only get what they need, with more than 90g of protein per 100g of powder. Add a couple of scoops to half a pint of water and get it down you after a workout. £20 myprotein.com

After years of association with meatheads, Creatine supplements have been scientifically rubber-stamped to increase strength on any lifting exercises and prevent the serious aches afterward. Take 5g of Creapure with water, twice on workout days. £8.49 theproteinworks.com

More growth and less pain is just a pill jar away

03 PARK THE CARBS

R-ALA is an “antioxidant, glucose disposal agent and liver detoxifier”. Which, in English, means more of the carbohydrates you eat after your workout will be used to build muscle, instead of being stored as fat. It’s bulk buying at its best. Pop one a day. £30 super-smart.eu

PHOTOGRAPHY: SCOTT GRUMMETT

02 STRONG DOSAGE

MUSCLE UPS

GYM TRICKS & DIET TIPS TO REBUILD YOUR BODY

GET BACK TO YOUR BEST REGAIN LEAN DEFINITION! 12 PILLS FOR 6-PACK ABS REBOOT YOUR METABOLISM! FITNESS PLANS TO SMASH YOUR PBS 5-MIN MEALS FOR PEAK PERFORMANCE 30 AGE-ERASING MUSCLE MOVES

REBUILDING BLOCKS

PT 01.2014

CONTENTS YOUR COMEBACK TRAIL STARTS HERE

REFUEL IN 5 MINUTES

Lean, 24-hour eating for men too busy to waste all day in the kitchen

BREAK YOUR PLATEAU

Shock your body back into growth with these moves

SMASH A MARATHON

Your streamlined training plan to get you fitter, faster

Pills and powder to reveal your abs

For videos of the moves in this guide, go to menshealth. co.uk/ptvids

UP YOUR PB

CUT BODY FAT TO 10%

Fire up your furnace again

SIX-PACK SUPPS

MENSHEALTH.CO.UK

NEW YEAR KIT

The gifts-to-self that will help you regain fitness

Raise the bar once more to find your new limits

MEN’S HEALTH 3

T R A I N I N G I N T E R N AT I O N A L

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FIND US ON:

PT 01.2014

6-PACK SUPPLEMENTS

12 SUPPS FOR ABS THAT POP

Most of us have a stubborn bit of fat that won’t shift. This pile of pills will help burn it oﬀ and unleash your six-pack faster than exercise alone The catchily named Acetyl L Carnitine increases access to energy during training. £21 theproteinworks.com

05 GOES WELL WITH CARBS White Kidney Bean Extract inhibits carbohydrate’s tendency to convert into sugar and be stored as fat. £11 hollandandbarrett.com

06 IF YOU’RE PECKISH

02 AFTER BURNERS

Omega-3 fatty acids ‘upregulate’ mitochondria, so they burn more fat. £11 naturesbest.co.uk

Cafeine boosts fat burning, and has even been shown to reduce pain perception. £2.59 gonutrition.com

Have two CLA pills with your three main meals to stop fat being stored around your abs. £16 usn-sport.com

Classic whey protein stimulates thermogensis (fat loss through digestion). Keep a tub handy at lunch. £24 maxishop.com

01 THREE TIMES A DAY

03 BEFORE THE GYM

04 AT MEALTIMES

06 09

07 TO KILL CRAVINGS

L-Tyrosine combats stress to keep your motivation strong when cutting tasty calories. £12 theproteinworks.com

PHOTOGRAPHY: SCOTT GRUMMETT

08 AFTER BREAKFAST

10 BEFORE BED

Casein Protein forms a gel in you stomach, which makes you feel full overnight. £30 onacademy.co.uk

11 WITH ANY PROTEIN

L-Phenylalanine suppresses appetite by inducing satiety hormones, keeping you full. £8 hollandandbarrett.com

Medium Chain Triglycerides increase your metabolic rate for six hours after a meal. £16 theproteinworks.com

09 IF YOU’RE TIRED

12 ONE FOR ALL

Green Tea Extract holds nine times the fat-loss power and cafeine of the hot drink. £10 hollandandbarrett.com

The ‘do-it-all’ vitamin, D3 supports insulin sensitivity to stop you from snacking. £30 monkeynutrition.com

MEN’S HEALTH 5

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PT 01.2014

THE BODY OF THE FUTURE

PHOTOGRAPHY: LOUISA PARRY | *UNIVERSITY OF SOUTHERN QUEENSLAND, JOURNAL OF STRENGTH & CONDITIONING RESEARCH, UNIVERSITY OF ALBERTA

New Year, new kit. Invest your ﬁrst pay cheque of 2014 in ﬁtness tech with proven perks, and get some shiny spikes in your physical performance

TECHNICAL SUCCESS BEST FOR FAT BURNING

BEST FOR PERFORMANCE

WITHINGS £90

These scales do the hard work for you. When you step on them, your weight and fat levels are sent to your phone, so you can tweet the positive results. And you have carte blanche to gloat: a study in Obesity found sharing your progress will help you lose 20% more fat.

BEST FOR RECOVERY

FITBIT FLEX £80

This simple band is your recovery concierge. It monitors sleep patterns and vibrates gently to wake you up. Enhancing sleep will improve athletic performance by 7.9% over four weeks, say Stanford scientists. You’ll be more strapping by morning.

SUUNTO AMBIT 2S £275

Maths is on your side. Swansea University found monitoring your bpm while exercising encourages better performance. This watch measures pulse speed and altitude, whether running, swimming, cycling or lifting, and no chest strap’s needed. There’s strength in numbers.

BEST FOR MOTIVATION

PIONEER SE-D10E £60

Listening while you’re training boosts endurance by 15%, increases power and reduces pain*. But only if your headphones stay in. These are unshakeable with non-tangle leads. You won’t even hear yourself growl.

MEN’S HEALTH 7

PT 01.2014

BUST ANY PLATEAU 01 \ BOTTOM-UP CARRY BETTER THAN / MILITARY PRESS

Holding a weight overhead works a lot of muscles, but your shoulders take most of the strain. This will teach you how to ‘pack’ the joint: stabilising it to cope with heavier loads so you’ll be back to showing of in no time. Hold a kettlebell by the handle, elbow in and forearm pointing straight up (A). Brace yourself – and go (B&C).

Been doing the same old routine for most of 2013? The advanced exercises here will shock your bored muscles into fast growth NEW MOVES NEW MUSCLE

DO A 10m walk, turn and walk back. Do 3 sets a side. Rest as needed

EXPERT Dr Joseph Lightfoot PROFESSION MBChB, BSc (Hons) is a strength coach, currently based in Manchester

8 MEN’S HEALTH

MENSHEALTH.CO.UK

EXERCISE SWAPS

GIANT STRIDES BACK TO YOUR YOUNGER BODY

02 \ WAITER’S WALK

BETTER THAN / FARMER’S WALK

This two-in-one carry is tough but works your whole body, challenging you to stabilise your spine. Hold one dumbbell at arms length, by your side the other straight up (A). ‘Pack’ your shoulder by pulling your shoulder blade in. Walk, turn, stroll back (B). Who ordered the muscles?

DO Walk 10m out, 10m back. Swap side. Rest 60sec and repeat

03 \ BAND CURL

BETTER THAN / DUMBBELL CURL

Now you’re with the band. Traditional curls get easier at the top – these don’t. The band means your arms get no respite, leading to greater bicep activation. Attach a band to the misleadingly named EZ bar and stand on the other end (A). Curl the weight, keeping elbows tucked in (B).

DO 10 reps at a slow tempo, rest

45sec. Do 4 sets in total

04 \ PALLOF PRESS

BETTER THAN / ANY KIND OF SIT-UP

Most ab moves work you from front to back. The Pallof press forces you to resist movement in the rotational plane, building obliques you can count on. Set the handle at chest height and hold it in a prayer position (A). Suck in your belly and straighten your arms to push the handle out (B).

DO 10 reps each side, rest 45sec. Do 4 sets all in all

MENSHEALTH.CO.UK

MEN’S HEALTH 9

PT 01.2014

05 \ FAT BAR DEADLIFT Strengthen your grip and you can lift heavier, benefitting you all around the gym (as well as in a T-shirt, which is important, after all). Squat (A) to deadlift the fat bar, driving your hips forward (B). If you don’t have a fat bar, use grips (fatgripz.co.uk) or even wrap a towel around the bar.

DO Perform 5, rest 60sec and up the weight. Do sets to failure

06 \ 1-LEG HIP THRUST BETTER THAN / LUNGE

If you’ve taken your foot of the gas of late, your glutes need waking up: this game-changing muscle-builder will make the second half of the season a strong one. Rest your shoulders on a bench (A) and raise one leg. Hold it straight out and lift your hips (B). Refrain from grunting, please.

DO Perform 10 reps then switch

sides. Complete 3 sets in total

07 \BOTTOM-UP PRESS BETTER THAN / SHOULDER PRESS

Theabilitytogeneratetensionisvitalfor athleticperformance.Topressasmuch weight as possible, brace everything; too loose and you’ll drop it. There’s no motivator like pain/ embarrassement. Hold the bell upside down, suck your stomach and keep your elbow tucked in (A). Press it directly overhead (B).

DO 5 reps, then swap sides. Do 3 sets – rest as much as you

10 MEN’S HEALTH

PHOTOGRAPHY: ADRIAN WEINBRECHT | MODEL: TRISTAN AT ANDI PETERS’ MODELS | STYLIST: STEVEN BUCHAN | GROOMING: MIRANDA RIGG | WORKOUT EQUIPMENT: JORDAN FITNESS, JORDANFITNESS.CO.UK, POWERHOUSE FITNESS, POWERHOUSE-FITNESS.CO.UK | MAIN IMAGES: SHORTS AND TRAINERS NIKE.COM | SHORTS BY ADIDAS.COM TRAINERS NIKE AT JDSPORTS.CO.UK | THE KIT: PHOTOGRAPHY: LOUISA PARRY

BETTER THAN / BARBELL DEADLIFT

EXERCISE SWAPS

THE SPEC MUSCLES USED

WORKOUT TIME

60 MIN

DIFFICULTY RATING

MED

TAKE A LOAD OFF AND THIS MOVE WILL STILL IMPRESS

08 \ 1-ARM BARBELL SNATCH BETTER THAN / KETTLEBELL SNATCH

This teaches you to generate a lot of force very fast, so building more muscle. Controlling the long bar in one hand is hard so you must start light. Bend to grab the middle of the MENSHEALTH.CO.UK

barbell (A), extend your hips quickly and pull it up (B). When the bar is just past eye level, dip at the knee, ‘drag’ your body under it and catch it above you (C). Lower with both hands.

DO 3 on each arm, then rest for 2min. Aim for 3 sets in total

MEN’S HEALTH 11

PT 01.2014

EXERCISE SWAPS

09 \ ELEVATED SPLIT

FREE YOURSELF

SQUAT WITH BAND

BETTER THAN / FRONT SQUAT

Like curls, squats get easier towards the top of the move. Adding aLband eliminates this, hitting your hamstrings harder than ever. Going back to your normal squats will feel easy after this. Well, easier anyway. Loop the band over the opposite shoulder to your raised foot and stand on the other end (A). Squat until your knee is just of the floor (B). Too easy? Hold a dumbbell in each hand. You’ll get powerful, stable legs in half the time you would with regular squats.

Illinois State University found using free weights activates more muscle than machines

DO Perform 3 sets of 6 reps on

each side for a total of 4 sets

WANT A SQUAT CHALLENGE? IT’S TIME TO SPLIT

MENSHEALTH.CO.UK

MEN’S HEALTH 13

PT 01.2014

FIVE-MINUTE FUEL FOR RAPID GAINS INGREDIENTS An onion A red pepper Glug of olive oil Baked beans, ½ tin Slice lean ham 20g low-fat cheddar

NUTRITION

540

calories

30g

protein

35g

carbs

14g fat

Cooking well doesn’t have to take hours, here are four balanced, back-to-your-best meals that are faster to make than a microwave readymeal

RELOAD REAL FAST Start as you mean to go on. “Your muscles are starving for protein and energy after eight hours without fuel,” says sports nutritionist Drew Price. You need protein and carbs.

Throw a handful of chopped onion and pepper into a hot saucepan with a small glug of olive oil. Let the veg fry for one minute, then add the baked beans. Smells better than anything out of a tin, doesn’t it?

MIN BREAKFAST

14 MEN’S HEALTH

Cut the ham into small pieces and add them to the saucepan. Heat for 2 minutes and with 60 seconds to go, lob in the slices of cheese so that they melt. Fast, muscle-building, gloopy indulgence. MENSHEALTH.CO.UK

COMEBACK COOKING

THE ENERGY INJECTION

MIN SNACK

Shun the protein bars and still get a boost in the gym. “The natural sugars in fruit will give you an energy spike, and the cinnamon will reduce muscle soreness the day after,” says Price.

INGREDIENTS An apple Cottage cheese, 150g Almonds, handful Cinnamon

NUTRITION

224

calories

24g

protein

30g

carbs

3g fat

Chop the apple into eight segments, remove the seeds and drop the pieces into a bowl. Spoon the cottage cheese into the bowl with the apple, and mix together.

Grind up the nuts by wrapping them in a tea towel and smashing them with a rolling pin. Throw them in and sprinkle on a load of cinnamon. Your muscles will thank you for it. MEN’S HEALTH 15

PT 01.2014

MICROWAVE MUSCLE LUNCH If you’ve not being visiting the gym regularly, training can leave you drained for hours afterwards. “Balancing carbs with protein regulates your energy over the afternoon, so you won’t crash after a big session,” says Price. Power up in the oﬃce kitchen.

Put the noodles in a pan and just cover with boiling water. Grab the mangetout and the broken-up broccoli and place them in a bowl in 1cm of water. Crumble in the chicken stock cube. Put pre-cooked salmon on a plate and cover with cling film.

Place the plate with the salmon on top of the bowl and put both in the microwave for 90 seconds. Mix the veg into the noodles and water together in a bowl with the soy sauce and add salmon flakes. Go back to your desk as jealous workies look on.

INGREDIENTS Straight-towok noodles, 1 packet Mangetout, handful Broccoli, handful Stock cube, ¼ Pre-cooked salmon Soy sauce, 1tsp

NUTRITION

435

calories

35g

protein

40g carbs

15g fat

16 MEN’S HEALTH

MIN LUNCH

COMEBACK COOKING

INGREDIENTS Minute frying steaks, 2, 160g each Chilli powder Salad leaves, ½ bag Vinegar, 1tbsp Sweet chilli sauce, 1tbsp

PHOTOGRAPHY: DAN MATTHEWS | FOOD STYLING: HENRIETTA CLANCY | PROPS: DIVERTIMENTI.CO.UK

MAN UP YOUR SALAD The overnight beneﬁts

NUTRITION

426

calories

40g

of red meat can be yours in just seconds. “Beef is the best natural source of creatine, which boosts muscular growth after tears inﬂicted in the gym,” says Price. Fewer carbs means you won’t store them as fat while winding down and you get 40g of protein. Sleep on this and wake the bigger man.

Add 2tbsp of olive oil to a hot, non-stick pan and immediately drop in your steaks. Fry the one side for 45 seconds and, while they’re cooking, sprinkle on some salt and the chilli powder. Flip them and fry the other side for 45 seconds. MENSHEALTH.CO.UK

protein

12g

carbs

22g fat

While they sizzle away, grab some salad leaves and put them in a bowl. Let the steak rest for a minute, while you mix another tbsp of olive oil, one of vinegar and one of chilli sauce. Tear the steaks into strips, put on the leaves and dress for success.

MIN DINNER

MEN’S HEALTH 17

PT 01.2014

GIVE LIFE TO NEW MUSCLE

Use the plans in this section to reanimate your ﬁbres and raise your max weight on all the big lifts. Start with the exercises on this page to tackle king of them all, the deadlift HUGE WEIGHT MORE POWER

01 \KB SINGLE-LEG

DEADLIFT WITH HIP DRIVE

Working each leg separately corrects any imbalances to ensure you’re fully set when you use both at once. Stand with a kettlebell by the inside of your right foot. Drive your left leg straight back to pick up the weight, then drive your hips forward and stand up (A). Lower the KB back to the same place slowly (B) and with control, stand back up to the start position without the bell. Repeat on the other side.

DO Aim for 5 reps with each leg,

then rest for 1min

02 \BARBELL ROLL-OUT

While your glutes and lower back take most of the glory when deadlifting, your abs and shoulders score high on assists. This exercise gives the support act some love. Start with your hands on the bar in a press-up position, resting on your knees (A). Draw your shoulder blades back and down while you roll out as far as you can (B). Return to the start in the same way. Aim for 3sec out and 3sec in, forLaLstronger more stable core.

DO 3 sets of 10 reps with 60sec rest between each

20 MEN’S HEALTH

B MASTER THE KING AND RULE THE GYM

MENSHEALTH.CO.UK

SHORTCUTS TO STRENGTH

03 \PERFECT PRACTICE

Load the bar on the floor with 75% of your max. Slide your hands down your legs as far as you can and try not to round your shoulders. When you feel it in your hamstrings, grab the bar (A). Pull up into the start deadlift position (B). Lower it for a count of four. Squeeze your glutes, extend your knees and drive your hips through the bar to stand up. You should aim to feel like you’re rotating your knees in toward each other at the top.

DO 3 times, rest for as long as you

need and repeat for up to 3 sets

THE SPEC MUSCLES USED

WORKOUT TIME

40 MIN

DIFFICULTY RATING

MED

EXPERT Gideo Remfry PROFESSION resistance and conditioning coach and team manager at Chelsea’s KX Gym. That team includes former professional Olympic and power-lifters, so he’ll have you back up to scratch in no time.

MEN’S HEALTH 21

PT 01.2014

TAKE CHARGE OF THE BENCH

The press is heavy going if you’re out of practice. This will address any weaknesses and reinstate strength. Put your shoulder into it, lad!

FAST MUSCLE

GAINS

01 \KETTLEBELLROTATION

Start by targeting the shoulders. Lie on your side holding a kettlebell (A), roll to flat and perform a single-arm press (B). Lock your arm, then pull your shoulder back. Rotate the bell all the way left, then right. A broader silhouette is an eye-pleasing pay of.

DO 10 reps with each arm. Try not to rest between each

02 \THROW PRESS

Throw the bar away from you, then brace yourself for impact. Add 30-50% of your max weight, lie on your back and take the strain without lifting (A). Throw the bar as high as you can (B), catch it and lower to build explosive upper-body power.

DO 10 reps in each position

*ACCORDING TO A STUDY BY THE AMERICAN COUNCIL ON EXERCISE

Try not to rest between each

03 \TURKISH PRESS

Now target those smaller stabilising muscles. Lie on your side, with a KB in both hands. Roll to flat and press the bell in your right hand; return it to your chest. Use your left arm and right leg to push yourself half up (A) and press the weight again. Now stand (B) and press. Reverse the move; swap hands.

DO One full rep will be plenty… 22 MEN’S HEALTH

MENSHEALTH.CO.UK

SHORTCUTS TO STRENGTH

04 \BIACROMIAL BENCH

Lie on a bench under your bar and place your grip beyond shoulder-width (aka biacromial). Keep your feet flat and back straight. Lower the bar for 4sec (A), then explosively push back to the start (B). Practise all 4 moves and add up to 20kg to your bench.

A B

DO 10 reps in each position

Try not to rest between each

AT YOUR CHEST

The barbell bench press is the most efective pecmove,giving100% muscleactivation*

FOLLOW OUR TIPS AND YOUâ&#x20AC;&#x2122;LL SOON RAISE THE BAR

MENSHEALTH.CO.UK

PT 01.2014

Improve mobility and tune up the muscles in your lower body to return your biggest fat-burning muscles to their height of power

ENDURANCE

CORE STRENGTH

01 \BENCH HIP SINK

Releasing tight hips will boost your squatting strength. This should help you loosen up: rest your head and shoulders on a bench and hold your lower body in a bridge (A). Bend your knees to lower your hips to the floor (B). Drive back up, hold, and repeat.

DO 5 reps on each leg

Rest for a minute between sets

02\ONE-LEG BOX SQUAT

This will hurt, but it builds strength as well as muscle. Get into front squat position, un-rack the bar and singleleg squat to a bench slowly, until you touch it without having to sit down (A). Return to standing, extending the hips and keeping your chest high (B).

DO 5 reps and up the weight when your technique is down

03 \SWISS BALL CHIN

Take 1min rest, then reach up to grab the neutral chin-up handles with a Swiss ball between your calves (A). Pull your shoulder blades together and use your biceps to pull your chest up (B). Lower and repeat as fellow gym-goers look on in awe.

DO 5 reps then rest 1min. Superset with box squats for 3 in total

24 MEN’S HEALTH

MENSHEALTH.CO.UK

PHOTOGRAPHY: ADRIAN WEINBRECHT | MODEL: TRISTAN AT ANDI PETERS’ MODELS | STYLIST: STEVEN BUCHAN | GROOMING: MIRANDA RIGG | WORKOUT EQUIPMENT: JORDAN FITNESS, JORDANFITNESS.CO.UK, POWERHOUSE FITNESS, POWERHOUSE-FITNESS.CO.UK. CLOTHING: MAIN IMAGES: SHORTS AND TRAINERS NIKE.COM | WORKOUT PHOTOGRAPHY: SHORTS BY ADIDAS.COM TRAINERS NIKE AT JDSPORTS.CO.UK

RECLAIM THE POWER

SHORTCUTS TO STRENGTH

04 \GOBLET SQUAT

The lower you go, the stronger you’ll be. Hold a medicine ball to your chest, with feet together. Squat as low as you can, chest high. Now set your feet hipdistance apart and squat again. Then, take a ‘sumo’ stance and squat a final time (A). Power back to standing (B).

DO 10 reps in each position

Try not to rest between each

05 \PAUSE SQUAT

SUCCESSFUL SQUATTERS DO THEIR PREP

Now you’re going to hold yourself in the bottom position of a squat – it’s tough down there, but it will build serious power. Squat for a slow count of three and pause for one, as low as you can (A). Push up to standing (B). Consider your lower body primed.

DO 5 sets of 3 reps. Your lower

body is heading to full recovery

MENSHEALTH.CO.UK

MEN’S HEALTH 25

•

H E A LT H BEAUTY WEIGHT LOSS

FITNESS FOOD

•

FASHION SEX

NOW ON EVEN MORE DEVICES!

PT 01.2014

GAIN ELITE FITNESS IN 2014

CARDIO PLANNERS The marathon is one of the oldest ﬁtness tests… while adventure racing is one of the newest. Here our experts show you how to conquer both. First up, your plan for nailing 26.2 miles in under four hours. Then, turn the page to gain the perfect mix of cardio ﬁtness and strength you’ll need to excel in an obstacle-strewn 10K

CRACK A MARATHON It’s the ultimate in achievable accolades. But the big target means that the majority of marathoners concentrate on building up their mileage, with little thought to the ‘junk miles’ they are putting in. Follow this plan for three months, to train with purpose and motor with the same drive in the last race-day mile as the ﬁrst.

MONDAY: 4-8 MILES

Do an easy run Go slower than race pace: a gentle run to start the week. Start with low mileage in week 1, build to 8 miles, then taper back to 4 miles in the 2 weeks before race day.

TUESDAY: 4-9 MILES

Get stronger with a tempo run Make the middle section of this run faster than your target race pace. This will increase your lactate tolerance, so you won’t get cramp. It will also harden your mental resolve. Again, build to 9 miles and taper back before race day.

WEDNESDAY

Rest your feet by cross training Any form of sport or fitness that gives your legs a bit of a break. Upper body circuits and weights are in. Football or squash are out.

THURSDAY: 3-7 MILES

Tackle some hills Pick the hilliest route in your area (or do ‘easy’ sprints). This will give you high-quality speed and the power in your legs you’ll need in the final miles of the race. Again, build mileage and taper pre-race day.

FRIDAY

A day of total rest This may be obvious but, just in case you’re tempted to lace up your trainers, this means do nothing. Nothing at all.

SATURDAY: 3-6 MILES

Find some grass for sprints Always do these on flat playing fields. Again, complete a 1-mile warm-up and cool-down. The reps should be done at 85% of your maximum efort. Rest with a slow jog. Always keep moving. Teach your body to recover on the go.

SUNDAY: 9-22 MILES

Do your long, slow, steady run No heroics. These get you used to distance, so aim to cover your mileage without ruining yourself for next week. Put your faith in the system and 3hr 59sec will be a formality. Aim to hit 22 miles 3 weeks before race day, then taper of.

For all-level plans get the Runner’s World Marathon Training Guide (£7.99) menshealth.co.uk/mhbooks MENSHEALTH.CO.UK

MEN’S HEALTH 27

PT 01.2014

SURVIVE AN ADVENTURE RACE Adventure races are big – 20,000 did MH Survival of the Fittest in 2013. But to beat the ﬁeld you’ll need the right training. This obstacle-smashing plan will put you in the top 10% in eight weeks MONDAY WEEK Stretch 01 20min Prepare your body with a full stretch out each Monday

TUESDAY Run 4 x 5min 70% efort with 1min rest after each interval. On ST days do the time or reps on every move, right

WEDNESDAY Strength Training (ST) Do 2 circuits (as shown right). Do 15 reps of each move

WEEK 02

Run 2 x 10min

ST 12 reps 2 circuits

Hill sprints x 3

Run 4km continuously

WEEK 03

Run 2 x 12-15min

ST 12 reps 2 circuits

Hill sprints x 3

Run 5km continuously

WEEK 04

ST 30sec per move, 2 times Run 3 x 10-12min

Hill sprints x5 Hill sprints x6 Hill sprints x3 Stretch

Run 6km continuously

Stretch

Adventure Race

WEEK 06 WEEK 07 WEEK 08

ST 30sec per move, 2 times ST 30sec per move, 2 times Run ST 2 x 20-22min 45sec per move, 3 times Run ST 2 x 25min 30sec per move, 2 times ST 15 reps per Light jog move, 1 circuit 20min

FRIDAY Hill sprints x 3 Sprint for 100m uphill then jog down. Really push it

SATURDAY Rest By now you’ll really be needing it. Get ready for Sunday…

SUNDAY Run 3km continuously. Think of this as a race. By week 8 it will be and you will survive. Go all out

Run 7km continuously Run 8km continuously Run 9km continuously

KITTED OUT

Three things you might not think of, but are essential to adventure race survival and success. 28 MEN’S HEALTH

LACES

Even if you’re not using trail shoes, decent lock or bungee laces will at least mean that you won’t lose a shoe mid-way.

GLOVES

You’ll crawl through mud and over ‘stuY’, so wear a pair – unless you want to add blood and tears to your sweat, that is.

USE A FOAM ROLLER

They’re crucial for soothing your legs afterwards. Check out menshealth.co.uk for top roller tips. MENSHEALTH.CO.UK

PLAN DESIGNED BY TRX EXPERT ELIZABETH BANKS

WEEK 05

THURSDAY Rest Put your feet up and let all your muscles recover and grow

CARDIO PLANNERS

STRENGTH TRAINING

These moves give you the total-body power you need to overcome any obstacle. Complete all reps and time periods for group A, then B and then C. Repeat whole circuits as outlined in the planner opposite

A1 \ SQUAT JUMP

Dip straight into the next jump as you land. Fight that burn.

A3 \ SINGLE-ARM ROW

A2 \ SPLIT SQUAT

Pull the weight to your upper ribs. Onto the next set of three moves.

Do all your reps on one leg then switch legs and repeat.

B3 \ PLANK

B1 \ WALKING LUNGE B2 \ BURPEE This time, alternate legs to take a step forward with each lunge.

Well, it’s sort of a rest. Hold this one for as long as you bloody can.

One squat thrust, one jump. Go fast. You can rest later.

A B B

C1 \ CABLE ROTATION C2 \ WOOD CHOP

Don’t jerk around. Keep a steady pace to injury proof your back. MENSHEALTH.CO.UK

Get that weight as high and as low as you can to hit every ab.

C3 \ PLANK

Same score as above, we’re afraid. It’s good practice for a big finish. MEN’S HEALTH 29

SHOP SMARTER

PT 01.2014

ELITE FOOD FOR LESS

Shop your way back to your best. These lists of the top products you need to keep in stock at home were compiled by nutritionist Drew Price, who works with elite sportsmen and martial artists. He rehabilitates your diet here, via your supermarket

ADD 2KG OF MUSCLE

“For muscle building, protein is important, but total nutrient intake is king,” says Price

CHICKEN THIGHS

£2 for 250g

SMOKED MACKEREL

£2.78 for 250g High in protein and essential fats, this fish is a great source of zinc, which increases testosterone: your primary muscle building hormone.

BAKING POTATOES

£1 for 4

PENNE PASTA

£1.40 for 1kg

FREE RANGE EGGS

£1.90 for 6 Long regarded as a nutritional powerhouse for their particular type of protein, they contain some of the highest concentrations of the amino acids leucine. This has the ability to trigger the growth of new muscle, according to the Journal of Physiology.

BASMATI RICE

£1.10 for 500g

30 MEN’S HEALTH

ICEBERG LETTUCE

FULL FAT MILK

50p per 100g Lettuce has a very low calorie density at about 150kcal per kilo. Use it to fill your plate: you’ll cut fat, says the journal Obesity.

SUGAR-FREE JELLY

69p per 26g pack Gelatine in jelly is one of the best sources of the amino acid arginine. This stimulates the production of growth hormone in your sleep, which repairs and builds muscle, according to Strength and Conditioning Research.

BANANAS

65p for 500g

You need protein, ﬁbre and foods with a high nutrient density to help keep you fuller for longer

89p for 2 pints

90p for 5

PORRIDGE OATS

GET UNDER 10% BODY FAT

MIXED SALAD LEAVES

£2 for 200g

BASICS NATURAL YOGHURT

45p for 500g

SAUERKRAUT

£1.09 for 936g If you’re going to get the nutrients from your stomach to your muscles eficiently then gut health is paramount. Improve it by eating fermented foods containing lactic acid bacteria, such as dairy and vegetables like sauerkraut and Korean favourite kimchi.

PEANUT BUTTER

£1.99 for 340g

TOTAL PRICE

£18.84

CHEAPEST AT ASDA

COD FILLET

£3.45 per 100g

RED SPLIT LENTILS

£1.15 for 500g Lentils contain 25% protein and a lot of fibre to fill you up. You’ll also enjoy high levels of magnesium which research in the American Journal of Clinical Nutrition shows improves muscular relaxation and blood supply.

SALMON FILLET

£2.19 per 100g

EGG WHITES

£3.09 for 15 egg whites

CHICKEN BREAST

£5 for 510g

KEFIR

75p for 380g This is a fermented dairy product with high levels of immune-boosting proteins, which help to inhibit the growth of fat cells.

QUARK

96p for 200g This cheese contains the protein casein, which is very filling, and glutamine for increased fat burning.

GREEN CABBAGE

80p per 100g

PORK CHOP

£3 per 100g High protein diets will spare allimportant muscle mass, but fatty meat can mean more calories than you might have intended, according to research from Leeds University. Pork is often leaner than chicken breast, just cut of the fatty edge or buy fillet or loin.

BASMATI RICE

£1.08 per 100g

TOTAL PRICE

£21.97

PHOTOGRAPHY: DAN MATTHEWS | FOOD STYLING: HENRIETTA CLANCY

CHEAPEST AT SAINSBURY’S