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Documente Profesional
Documente Cultură
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SHRED
PILLS & THRILLS: HOW SCIENCE IS REWRITING THE SEXUAL RULEBOOK P68
YOUR One
O Move, 28 Days, Zero Weights
g s
GUT!
The 10-Minute Workout
That Incinerates Kcals
Best
Supps
8
For Big
11 Unlikely Superfoods Arms
P45 10-MINUTE FAT LOSS P62 THE TRUTH ABOUT BRO SCIENCE P46 CRACK YOUR BEST EVER BODY
Incinerate calories fast with this months Our experts separate the hench wisdom Our chefs have hatched a plan to turn the
SkiErg challenge. Best grab a towel from the swoley crap of gym-floor chat omelette into a PED-grade fitness-booster
P60 CALL TIME ON CRAVINGS P106 ADD 20KG TO YOUR BENCH P101 OVERNIGHT DELIVERY
This simple smartphone hack can help you Add plates in 28 days with our targeted Prep our chocolate protein oats before bed
override your subconscious snacking habit power-building plan to make
k morning gym sessions sweeter
P126 GYM BAG HEROES P39 FORTY POWERS P36 BE A GYM-FREE NINJA
Combat hard graft with our select of the How to make your fifth decade of life your How Ninja Warrior Tim Shieff built his
best changing-room grooming essentials strongest, leanest and generally happiest supreme physique sans the squat rack
P128 PUMP UP THE JAMS P59 MAKE YOUR HEAD SPIN P102 BAG A NEW BODY
With the pyjama trend showing little sign of Send degenerative disease to the back of the 10 moves that will see you build a solid
calling it a night, MH trials nightwear by day peloton to extend your cognitive life cycle foundation of strength on sandbags
P899
P8
ON THE COVER
P21 GET GYMNASTS ABS P48 SCOTT EASTWOOD
Give your core workouts an How Clints progeny forged
Olympian twist with this new a name for himself, along with
move for gold-standard abs his own hardman physique
AND
A PUT A SPRING IN YOOUR
O STEEP THIS SEASON N DAVID MORTON DECLAN FAHY RACHAEL CLARK
4 SPORTS SCIENTISTS AND 1 SON OF A GUN MENS 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
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58 EXPERTS
33 BROADWICK STREET, LONDON W1F 0DQ. TEL: 020 7312 3800. FAX: 020 7339 4444. RODALES MENS HEALTH
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12 MENS HEALTH
EDITORS LETTER
133 TIME FOR A HEALTHY DOSE OF REALITY
PAGE
74
PAGE
Cancel your beach
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62 80
PAGE
PAGE
Downhill skating
Be wary of weights-room is a high-risk sport
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89
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PAGE
A
llow me to play a tune on dont talk about nearly often enough.
the worlds smallest violin. And that name is ageing.
Im currently unwell. Nothing Its a thought that also occurred to
life-threatening, just a little me when editing our cover interview with
agonising. Its called septic Scott Eastwood, son of a certain Clint,
olecranon bursitis and it amounts to acme of the alpha male. Scott talks about
alarge and unsightly red ball of pus on growing up in the great mans shadow,
my elbow and a virulent throb infecting reconciling the respect for his filial hero
the arm, from wrist to pit. Im writing this with a desire to plough his own furrow.
dosed up on a cocktail of antibiotics My dad is not Clint Eastwood. We have
and mentally forestalling the prospect not followed the same career paths and,
of having the offending bacteria beyond football and food, we share few
aspirated by a giant needle. frames of reference. And yet, even at
Why am I telling you this? Well, mainly the age of 40, he is still my own hero. Its
because it has struck me that the kind of his approbation, spoken or otherwise,
health we typically discuss within these that I seek more than any other.
pages is very narrowly defined. We talk We age, and yet we dont change.
about going from unfit to fit, fat to thin, Our bodies grow old, we learn more, but
lean to stacked; but these are relatively a part of our brains stays young and
small turns of the dial. deferential. John Lennon famously sang
START TRAINING LIKE Of course, we cover the big stuff, that life is what happens while youre
A SON OF A GUN FOR A too: disease, the major organs, mental busy making other plans. Perhaps we
FISTFUL OF FITNESS (P48)
wellbeing, and so on. But what about should spend more time dwelling on the
what goes on in the middle? The stuff stuff that doesnt make the headlines.
that happens between life preservation There will be less of the barroom
and life enhancement. The times when philosophy next month, promise.
your limbs go toxic and your body gives
up. After deliberation Ive realised that TOBY WISEMAN
all this goes by a banal name that we BSME EDITOR OF THE YEAR
THE BIG
QUESTION
Q
CAN I KEEP LOSING
WEIGHT WHILE STILL
ENJOYING A PINT?
MATT, BARRY
Few bevvies are as maligned as the
Great British pint. And to a degree,
thats justified. After all, when a few
swift ones turns into five or six, you
can be consuming the caloric
equivalent of a box of Krispy Kremes. WHATLL IT BE, THEN?
But not all beer drinkers are Pour over the calories found in your
doughnuts. Pick your tap wisely and favourite pint before you go on the pull
you can enjoy a post-work drink without
PREMIUM-STRENGTH
hurting your beach-ready plans. In fact, LAGER 338 calories
HARD STUFF
Q
FORM BEFORE YOU
doesnt necessarily mean an exercise BLOW THE JOINT
is simple. In fact, moves that engage
multiple muscle groups are very easy
to get wrong. Despite its association
with bedroom floors and rudimentary
bootcamps, the press-up is a fairly
YEARS OF RUNNING
complex move. If your shoulders hurt,
its probably due to your elbow and hand
HAVE DONE
positions, says Ben Bruno, personal
trainer and the strength coachs
A NUMBER ON MY
strength coach. Flaring your elbows
or having them tucked in too close to
KNEES. SHOULD
your body stresses the joint. So keep
those elbows at a 30- to 45-degree
I BIN MY ASICS?
angle, then flare your hands out your ANDY, KENTISH TOWN
index fingers at one and 11 oclock to Thankfully, damage to the
reduce torque on your shoulder joint.
If youre still face-planting come rep 10, old biscuits and cheese is no
youd best go to see a physio. longer a sign to hang up your
runners. Scientific advances
HIT OR mean that lost cartilage isnt
MYTH gone for good and knee
surgery is no longer
DAD
DA
DAD 233
NO
N OD
D!!
PAAAGGE 333
PPAG 3 4 WAYS
TO GET
T
YOLKED
O D
PAGE
AGE 46
6
14
THE
BEST OF
BLENDS
PAGE 36
06
DOES
UNTING
COUNTT
MACROS
M C OS
REALLY 14
ADD
A UP?
U BREAK FREE
P
PAGE 27
FROM
O GYM
G M
BOREDOM
O OM
PAGE
G 36
044 SKEW
WERED
RESU
ULTS PAGE 24
RINGTIME
022
PUMP
U
YOUR
U
UP
O PAY
PACKET
PAGE
ET
AGE 23
P
S HACKS
13
BUY
BACK
TIME
H
MAY 201
7
PAGE 35
01
PULL IN 17
6-PACK
HAPPINESS
MUSCLE
IN THE AGE
PAGE 21
OF TINDER 02 NEW MUSCLE
DEPARTURES
PAGE 41 PAGE 23
OLYMPIAN LEVELS
For unshakable core strength and
calisthenics movement, this
previously underused apparatus
is a staple of any gym worth your
membership fee. But rings are
Calisthenics Organisation. With
your body working as one, the
control and stability youll develop
through the move will transfer into
bigger biceps to boot, you need to good for more than just show-o stronger squats, deadlifts, dips and
moves. This exercises pulling and pull-ups, while also carving out
ring the changes. The RING PULL pressing phases cover all upper- a goldmedal-standard six-pack.
WITH ROTATIONAL PRESS is body bases while building strong For beginners, I recommend
core foundations. And its far performing the move twice a week
worth your bodyweight in gold easier than doing a muscle-up. three sets of 10 reps, ve on each
As
As the
th pull exercise transitions side to see noticeable progress
iinto a ro
otation and activates your within a month, advises Gallarzo.
ccore, it teaches your body to work For a training plan that will dene
your abs and build a strong upper-
body, heres how to pull it together.
THE BEST
S
WORDS: MICHAEL JENNINGS | PHOTOGRAPHY: PHIL HAYNES | GROOMING: SABINE CHAMMAS | STYLING: ABENA OFEI | MODEL: LEE PHILLIPS AT ANDI PETERS MODELS | SHORTS AND TRAINERS NIKE.COM
EEXERCISE
S
YO
YOURE 2
NOT DOING PULLING
G
POWER
O
Heres the
h b biceps-
p -
b
builder.
ld Pullll toward d
the side off your lower
hand, lifting
f g your hips
and rotating g to ffollow
your grip. Youre alsol
one
o e twist
t st close
closer to
defined
f obliques..
1
HANG
LOW
Start with your arms
outstretched, body 3
horizontal to the floor PRESS TO
and legs bent. Grip the
ring with one hand in IMPRESS
SS
front of the other and Engage
g g your triceps
prepare your core for and press into the ring,
g
the big heave. Brace. extending both arms.
Stabilise with your
toes before lowering g
slowlyy to the start
position.
i i Do nine i more
WHAT to rope in real abs.
YOULL
GAIN ARMS LIKE
ARNIE
GYMNASTS
SIX-PACK
HEAVY LIFT
PBS
TRAIN OVERTIME
FOR MORE PAY
AND GAINS
At a time when getting
ALTERNATE DUMBBELL PRESS
3 sets of 25 reps
Working one arm at a time
a raise is a bit of a push, is much harder than your
earning a physical edge standard press and keeps
those muscles growing. Do 10
over your colleagues on each side with a standard
could pay dividends set of five presses to finish.
P
ay reviews with the
boss are unlikely to
have borne fruit in
recent months, such
is the state of business. But
thanks to research from the
Universities of Strathclyde
DB SIDE RAISE AND CATCH
in Glasgow and Potsdam,
3 sets of 12-15 reps
Germany, theres a new
Sounds risky, but letting go
route to a heavyweight bank
and catching the weights
balance. Size, it seems, does
at the apex of the movement
matter. Examining 15,000
forces you to restabilise,
men and their BMIs, the study
controlling the descent for
found underweight individuals
maximum recruitment.
earn up to 8% less than men who top
the upper end of the healthy category.
While the eect was prominent in
blue-collar jobs, the trend also rang true
WORDS: MATT EVANS | PHOTOGRAPHY: JOBE LAWRENSON | ILLUSTRATIONS: ALCONIC
EL
E LE
EPPHA
HANNT
TS
TS
S
LEG IN
LE N THE
HE ROO
OOM
Those greasy
g y post-pub pittas
are
a apoor
p relation of true Middle Eastern
cuisine. The dubious meat and limp veg g
at
a the averageg late-night
g kebaby y lead you
y
to
t compensate
p for the lack of avour with
sugary
g y sauces, says
y Ed Brunet of classy y
Soho joint Le Bab. Fire up your atbread
with quality,
y healthyy ingredients
g instead.
ALL
A UPUP ON
ON YOUR
YO
YOUUR
R GRILL
GR
RIILL
The beauty y of g
givinggyyour food heat, for more precise
A LAMBB aggood ggrillingg is that excess fat cooking g and a beautiful
Organic,
O g high-welfare
g lamb, as opposed drains away y during g cooking.g smoky y avour. Opt for
to the
h questionable
bl cuts in a standard
d d Plus,, use the best charcoal and pro-grade
g hardwood
h
high-street doner, contains up to 50% y
you can also impart extra lumpwood
p charcoal ((15
more
m omega 3, whichh h aidsd production
d
o sleep hormone melatonin according
of g avour without reaching g for an amazon.co.uk). k) Meanwhile,
to the
h American Journal off Clinical industrial-sized squeezy y bottle y
your skewers
k dont
d h have to b
be
Nut t o No need to count sheep.
Nutrition. of g y Brunet advises
garlic mayo. pricey,
y but
b theyh y do
d need d to hold
h ld
avoiding g standard supermarket their cargog in place. Choose at,
B CCHICKEN
C briquettes: Its normally y the wide
d ones over the h spindly
dl kind.
k d
This lean source of protein also doles broken-up pppieces left over after And to save wheeling g out a Weber
out
o niacin. Critical for liver health,, this
vitamin is usefulf when ditching g the the ggood bits have been taken everyy time yyoure getting
g g red
post-pub
p b pit stop, but
b not the h booze
b y Good charcoal
out, he says. up, tryy aPrakti stove ((85 Theh
itself.f By preparingg it with fenugreek,
f g g with a steadier
will burn longer Charcoal Burner Company). mpany).
you score extra iron, whichh h helps
h l your Youll
Y ll b be ggrilling
ll g inn style
yl
bodyy turn protein
p into muscle mass.
within
w h min n
nutes.
C SQUID
Q D
Out off the deep-fat
O f ffryer and onto the
grill:
g cooking g squid on a skewer means
it packs roughly halff the calories off
breaded
b d d rings, withh a higher
h h proportion
o pprotein 70%, to be exact. Its also
of
R M
STYLIST: TAMARA VOS | SKEWERS BY WEBERR.COM
OU S PAAARRYY
packed
p with prostate cancer-fighter
f
n
nutrient selenium. An impressive
p haul..
LOUISA
D PANEERR
WORDS: EDWIN SMITH | PHOTOGRAPHY:
B
CHICKEN SH ISSSHH &
HARISSA MAYO
M Y
S RVES 2
SER
Skinless, boneless chhhickken
e
thigh, 400gg, diced d
D
Ground corianderr,r ts
t p TANDOORI-STYL
OO E
Ground fenugreeek, ts p
Ground black pepperrr, tsp PANEER & CURRYY MAYO
Tenderstem broccoolii, 100g g SERVES 2
Light agave syruup
u , tsp Greekk yog
G yoghurt,
gh 2tbsp
b
White wine vinegarr, 100g0g Tomato p
ato paste, 1 p
1tsp
Belazu rose harisssa, 1tb
1t sp G am masala, tsp
Ga
Gar p
Mayonnaise, e 2tbsp p Turmeric, tsp p
Wholegrain wrraps, s2 P
Paneer, 300g, diced d
W te wine vinegar, 10
Whi 00g
00
METHOD O L g agave
Light g syrup, tsssp
Mix the chicken with the spiiceees and d Ch lli flakes,
Chi f tspp
thread onto two skewers. C Char tthee B y beetroot, 6, cookke
Baby ked
broccoli its folate is a pproven Fl tbreads, 2
Fla
fertility-booster over hoot coals,
then bring the syrup and vinnegar to METHODO
the boil and pour it on topp. Cover M the yoghurt,
Mix g tomatoo, masala
and leave to cool in a smallalll bowl.
b l a antioxidant-rich turrm
and rmeric, then
Mix the harissa and mayo. Grrill r the m
marinate the paneer
p for
f r two
t hours.
skewers over medium coals alss, then
h G on two skewers untti
Grill t l slightly
stuff the meat into a wrap with the h
charred.d Bring
B i theh vinegar,
i agave
broccoli stalks and harissa mayo. BASKET FEEL THE PUMP
Planning to
SWEETER DEAL
Filling up on
HIGH ENERGY
Low-carb
and chilli flakes to the boil and pour
over the beetroot, shown to boost
CASES eat your kebab
unwrapped? Youll
fibre-stuffed
wholegrains improves
diets may be
in vogue but the macro
muscle efficiency. Serve with the
paneer in flatbread with a dollop
Grounds
for keeping miss out on vits B1, B2 cholesterol balance is crucial for fuelling of curry mayo and tuck in.
the carbs and B3, which cut your and reduces your odds your workouts. Think
risk of heart disease. of type-2 diabetes. before making the cut.
MENS HEALTH 25
THE DEVILS
06
CHEW THE
FACTS
07
FOOD FOR
THOUGHT A
ADVOCATE BY OUR CALCULATIONS,
NUTRITIONAL NUMBER
CRUNCHING IS TASTELESS
A
s a generation, we are keen but it wont contain the iron, zinc,
to quantify things. Fitness selenium and B12 youd nd in
is measured in PBs; social ahot-o-the-pan ribeye. In many
inuence by Instagram likes. cases, your body would benet
And dietary virtue so some would have both aesthetically, and from
us believe by our macros. Not a number a health perspective if the
cruncher yourself? A quick explainer: numbers didnt always add up 3 .
macronutrients are proteins, carbs and But perhaps you know all this.
fats, and ingesting the right amounts will Perhaps youre punctiliously
purportedly earn you the perfect physique. divvying up macros throughout
But, to borrow a common aphorism, not the day, switching chicken for
everything that can be counted counts. steak for salmon on a weekly rota.
Macro counting usually centres on Consider, then, that youre still
a daily target: 120g of protein, say, or 300g applying maximal eort for only
carbs. But this is as arbitrary as setting marginal gain. A 20g discrepancy
a daily breath target or putting a cap on makes little odds. And how sure are
the number of times you yawn per week. you that the gures on the packet
The quantity of macros your body needs are even accurate? No calorie-
varies hugely day to day, aected not only tracking site can tell you exactly
by your activity levels, but illness, injury whats in your dinner. In fact, the
and even the weather 1 . To view your American Dietetic Association
target as anything other than a fork-stab found food-label gures are out by
in the dark is self-delusion. an average 8%. Its just a best guess.
Your body does not reset at the end of Instead, listen to your body.
each 24-hour period. When you eat your If youre hungry and sore after training,
macros is as crucial as whether you eat DEALS WITH THE DEVIL you need to eat more. If youre struggling
to shift winter weight, reassess portion
How sure are you 1 THE COLD FACTS sizes. I like to use hand-sized measures:
that the gures on the Cold weather can increase our metabolic ve st-size servings of slow-release carbs
rates and therefore macronutrient
back of the packet are a day, two palm-sized portions of protein
WORDS: SCARLETT WRENCH | PHOTOGRAPHY: JOBE LAWRENSON
FREEWEIGHTS BODYWEIGHT
VS
487
The bar-bbendingg
KGs presssed byy
481
The time in minutes
for which Chinese
World Beench
c Press
ess policeman Mao
Champio on Ryan
R
Ry Weidong is able to
Kennellyy in 2008 hold a plank
SCIENCE SAYS
Researchers have found links between TRX suspension training is equally
muscle growth obtained from lifting effective at developing strength, power
heavy weights and increased brain size and speed. All without damaging your joints
Journal of the American Geriatrics Society Journal of Sports Science and Medicine
BODY BENEFITS
Mass building Natural testosterone IQ boost Heavyweight PBs Greater exibility Core strength Cardio kick Show-off moves
BEST MATCH
RUGBY BOXING
Heavy squats provide scrum-proof strength Using your bodyweight builds muscular
in your lower body. Research also shows big endurance with high reps vital when your
lifts translate to try-scoring sprint speed last punch needs to be as strong as the rst
MASTER MOVES
W
ith its high glass
doors and all-black
aesthetic, BXR is
no spitnsawdust
boxing stable. But while the
postcode and celebrity investors
lend the gym an exclusive vibe, its
ethos is one of inclusivity. Uniting
many of the UK tness scenes
hardest hitters under one roof, its
classes are curated by the trainers
responsible for classes at Barrys
Bootcamp and Core Collective.
Which goes some way to justifying
BXRs 1800p/a membership.
Our lifestyle manager will help
you create a bespoke class plan,
says gym director Alex Nicholl.
Even our pay-as-you-go option
allows you to meet with a trainer
once a week to help you get more
from your curated programme.
Classes mix boxing technique
with conditioning and cardio. The
Versaclimber session in particular
4000sqft
Train here, upstairs in the
promises a pro-grade beasting. members gym, or sweat it
You simply strap on a weighted out below, where youll find
vest and work to the clock, says 8000sqft of workout studios
Nicholl. All business, not a lot of and treatment rooms.
pleasure. Exactly the way we like it.
But, just as classes cater for the
elite athlete, so too do the physios.
Harley Street specialists provide
cutting-edge support and you can
even attend exclusive seminars
WORDS: TED LANE | PHOTOGRAPHY: TOM WATKINS
16
Number of varied punch
bags in the technique studio
downstairs where you can
sharpen your skills in both
1080hdp boxing and kickboxing.
The resolution of cameras
stationed around the gym.
Films of your sessions can
be called up by a trainer for
technique analysis.
727 kcal
Whether youre sparring
toe-to-toe or unloading on
pads, an hour in the ring
will melt this many calories
for knockout fatburning.
GYM
BXR LONDON
LOCATION
MARYLEBONE,
LONDON W1U 5QX
WEBSITE
BXRLONDON.COM
E
ttheir
e emotional
e ot o a states
W
hether scrollingg social But to trulyy draw a line under your
y Music found just
media feeds or refreshing g g y
digitallyinduced anxiety,y you
y mightg wantt an hour of drumming a week
your
y oce inbox, y you are to have an even closer brush with your y can reduce symptoms off
more
o e interconnected
te co ected thant an artistic side. Specically,y Drexel University y d
depression bby up to 38%..
ever before. And, according g to gures
g discovered that putting g brush to canvas
linkingg phone use to depression and could hold the key y to eliminating g mental OUT-RUN STRESSS
anxiety y its sending gy
your brain haywire.
y malaise. Dont worry, y an endorsement Three 40-minute
But if y
you were to pick up and shake the for adult colouring g books this is not: the cardio sessions
current NHS plan to deal with spiralling g esea c e s found
researchers ou d that
t at 45 5 minutes
utes of a weekk can beat
b
mental-health
e ta ea t cases in men e itt wou
wouldd rattle
att e actuallyy creatingg art which included dementia a byproduct off
like a bottle of pills. One in every y six u g markers and paper, modelling
using g clay,
y elevated
l d stress according
d
Americans are taking g prescription meds g materials and more quashed
collage to the Uni off Pittsburgh.
and the UK is on a similar trajectory.. levels of stress-inducing g cortisol.
Unsurprisingly,g y we believe the answer So, if the Jackson Pollock-esque q madness GIVE YOUR BRAIN A LIFTT
to
t this question
q shouldnt be found in y
of a hyper-connected y has made
lifestyle Hit the squat rack
a cocktail of prescription caps or equally y y
your g y matter abstract, we suggest
grey gg y
you to boost the area
o-putting g deep-breathing gggumph that p
pencil in some time to erase stress and off your brain that
leaves y g
you sighing g for a more palatable y
outline your new state of mind. helps
h l you multitask,
l k thereby
h b
solution. Instead, new science suggestsgg neutralising the angst off
y opt for an avant-garde
you g approach. your office
ff to-do list.
Research by y New Zealands University y
g asked students to keep a diary
of Otago y of
STRESS-FREE UP
TUNE OUT
Rich in digestion-
friendly probiotics,
fermented foods
INVESTMENTS
have also been found HOLD
UP Weightless by
NOTE PERFECT Marconi Union tops
to relieve social FLEX FIX
anxiety symptoms. As well as easing
the chillout chart,
Rock legends are Pass the sauerkraut.
MH sorts the studies that will keep rarely known for good
slicing listener stress
by 65%. Around
Uni of Maryland
tension and helping
you sleep, unrolling
cheer, but learning an
you mentally in prot from those instrument is linked
60bpm is ideal your yoga mat will
for relaxation. make you worry less
that will leave you
y worrried
d sick
s todecreased anxiety
and depression.
Mindlab International about the future. Chill
out in childs pose.
Uni of Jyvskyl,
Georgia State Uni
Finland
UP
UP MOOD LIFT
HIIT THE BEACH Gym novices have
Abandon the gym less anxiety and more
for peace of mind. stable moods when
Just five minutes of on a weight training
training outdoors programme. You were
especially in green getting bored of those
space or near water parkruns anyway.
can reduce anxiety. Uni of Maryland
Uni of Essex
DOWN
PERFECT STORM RISERS AND FALLERS
Cut your perfectionist HOLD DOWN
UP
friends a little slack. Karmic Worrying
Calming
Those with impossibly balances news
mantras
high standards are
at risk of anxiety and
compulsive disorders.
Ruppin Academic
Center DOWN
BLUNT NEWS
Mary Janes medicinal
DOWN claims just took a hit.
MIND MATTERS A new study shows
Brainpower helps you cannabis use could
to boss your job, but cause rather than
a high IQ makes you alleviate anxiety
more anxious under and depression.
stress. Dont let your Colorado State Uni
WORDS: LOUEE DESSENT-JACKSON | ILLUSTRATION: INFOMEN
BREAK
FREE FROM
THE GYM
Parkour champion
Tim Shies unorthodox
approach to tness can
help you overcome any
plateau or obstacle
15" BICEPS
F
ew athletes journeys to the satisfaction of
pinnacle of their sports begin in a six-pack, but
McDonalds. But then, Tim Shie something far
is no ordinary athlete. Aged 15, less glamorous.
he was a keen breakdancer. Talented, yes, Its just sweating.
but not obviously destined for greatness. There are so many
I was working at McDonalds at the time, pressures and
he recalls. I was on my break and this stresses on us that can
programme came on called Jump Britain. be released by sweat.
It looked like 3D breakdancing. It was Most unusual,
beautiful. What Shie had chanced upon though, is not what
was a documentary about freerunning Shie has achieved, but
the sport that turns urban landscapes into how he has fuelled his
TRAINING PRINCIPLES
jungle gyms. A sport which, in the years success. For the past four
Follow Shieffs guide to
that followed, he would come to dominate. years, his supercut physique
building a bulletproof body
Now 29, Shie has over a decade of pro has been built on a purely
with a guilt-free conscience
parkour experience and a World Freerun vegan diet. I was at a training WHEY OFF THE MARK
Championship under his belt. But its his plateau and it just came at the You dont need animal
performances on cult Japanese series- right time. I felt better and got protein to beef up. This pea
turned-primetime Saturday night telly leaner. Shie believes he is and hemp combo packs
25g of protein per 30g serving.
Ninja Warrior that have earned him living proof that you dont need
Raw Sport Repair 1kg
international recognition. I like the idea to devour the protein equivalent 55 revolution-foods.com
of a competition where its not you against of four chicken breasts a day to
another person, its you against the course, sculpt a functional, yet visually TREAD LIGHTLY
he says. If I do better, that doesnt make impressive body. I go for a high Synthetic trainer fibres will
kick around in landfills for
someone else do worse. To date, Shie carb, low fat, low protein diet. centuries. Jog on with these
has led Team Europe to victory in a special I aim for 30-40% of my food to be all-natural running shoes instead.
series of American Ninja Warrior, and green, and then I just enjoy the rest. Athletics Tread Light Shoes
been the last man standing in the UK. Then I eat a lot of potatoes, rice and 55 ethicsandantics.com
To prepare his body for the rigours of fruit. We can hear the clean eaters BOTTLED GOODNESS
competition, Shie trains every day but and fad dieters wincing. But you Plastic bottles are binned
you wont nd him in the gym. The more cant argue with the results. in their billions each year.
Im in square environments, the less I As he prepares for season four of Ninja A reusable vessel will
support the health of the planet.
enjoy it, he says. The key is training in Warrior, in the shape of his life, it would
Contigo Grace Autoseal bottle
nature, be that running or just climbing seem McDonalds has a lot to answer for. 16 amazon.co.uk
trees. Then its not a chore. His motivation
is neither the glory of winning nor the
22"
Master the skills to take on the legendary
Ninja Warrior course with three back-to-
back rounds of Shieffs most effective
strength and power-building g moves
DEAD HANG
THIGHS Grab hold of a
high pull-up bar,
locking out your
arms (A). Hang for
30sec, with your A
spine straight and
shoulders by your
ears (B). If you cant B
hold on, youre
guaranteed to get
THE MOTIVATOR wet in Ninja WWarrior.r
Tim Shieff, Ninja
Warrior winner FEAR TAME
ERS
S
and freerunning With your back ck to
world champion A
a wall 3ft behhind you
INSTAGRAM (A), lift your
@humantimothy head and
arms up and
back so yourre B
touching the wallll
(B). Walk your hhands d
to the ground h
d, then
back up to standing.
d
Thats onee rep
ep do 10
reep, 10.
STANDING
NG JUMP
P
Bending aat the h kknees
(A), take off
o from
A
both feet anda jump
as far as yyou can (B). ) B
T
Turn, andd jump
j b
back.
k
Do 10 reps
pss, b but
only
l countt the h
ones wherre r you
y u
stickk the
h laanding.
d
11%
n h g
Power is nothing
w h
without cooontrol.l
WORDS: DAN MASOLIVER | PHOTOGRAPHY: PHIL HAYNES | GROOMING:
LAURA DEXTER USING BARE MINERALS | STYLING: HAYLEY LAWRENCE
BODY FAT
MENSHEALTH.CO.UK
16
GOLDEN
YEARS A
03
FLEXI TIME
WHAT Theres little comfort to be
HAPPENS found in any work thats had
WHEN
I HIT THE
you sat down for 20 years.
The older you get, the
more important mobility is,
BIG 4-0?
OK, so you cant wind
especially in areas like your
rotator cuffs, says Crossley.
Add three sets of 10 shoulder
rotations to your workouts
back the hands of to undo postural damage.
time. But stoke your
hormonal res and
age will be no barrier
01 to reaching new PBs
HEAVY IMPACT
Testosterone drops by about
well into middle age 04
1% a year after turning 30, REST ASSURED
says Fit at 40 campaigner Even if your work-life balance
James Crossley. But its not gives you no cause to lose
all bad news for the midlife sleep, elevated cortisol levels
gym bro: training right can after 40 make getting your
halt the decline. Go for three eight hours nightmarishly
weekly full-body workouts difficult. Taking magnesium
with exercises like deadlifts. at night is a great way to
Compound moves like this will help sleep, says Crossley.
keep testosterone production Pop a supp* at dinner
firing on swole cylinders. for a different kind
of sleeping pill.
01 02
05
WORDS: DAN MASOLIVER | ILLUSTRATIONS: PETER GRUNDY | *ZINC AND MAGNESIUM 10 MYPROTEIN.COM
04
03
02 05
PLATE UP
Left to its own devices, your ENDURE AGEING
metabolism will also start to The odds are stacked against
stutter. If youre eating the the quadragenarian when it
same at 45 as you were at 25, comes to sporting excellence.
youre going to put weight But there remains one area
on, says Crossley. To keep where you can still polish
your metabolism high, aim for former glories. The Institute
five small meals a day, every for Physiology and Anatomy
three hours. And include an found marathon runners saw
apple: a Brazilian study found no dip in endurance before 50,
it keeps midlife paunch away. despite having lower aerobic
capacity. Your lawn bowls
career can wait a decade.
S C
17
CARNAL
WINS
18
MARITAL
LAW A
FITTER,
HAPPIER
HAPPIER unusually large brains evolved not
FELICITY
MHs Ed Vanstone sifts
is equivalent to the kaleidoscopic
dazzle of a peacock showing out.
Stags have their antlers and birds
their songs. But we have our brains.
through the aspects of (Pertinent though this is, it should go
life most crucial to your RESISTING FLEETING
without saying that its a sub-par chat
up line that must never be employed.)
health and happiness. HIGHS COULD BE A FAIR
TRADE IN THE LONG-RUN If all that brainpower
This month, a little dedicated to one fairly primitive,
albeit fundamental objective
bit of the other namely, to nd the best partner
we can sounds proigate,
then you might well have a
L
ess sex. Its not often point. Because once weve
among lifes big regrets, snared our mate, animal
so the old joke runs, instinct so often wins out.
mumbled on your After a while with our feet
deathbed. But when it comes under the table, many seek
to the nal analysis light fading, out ephemeral highs over
family crowding near few would long-term serenity. Its a
argue that little matters more than design fault in the system.
the successes (and failures) of your Theyre more exciting. Theyre
romantic relationships. sexier. Crucially, theyre mindless.
In his 2010 novel The Pregnant Do not misunderstand this is
Widow, Martin Amis puts it more no Puritan treatise. More time in bed
succinctly. Unusually for a 20-year- is not a bad thing in our book; very far
old, Amiss narrator writes, Keith from it. But with Tinder, Happn and
PHOTOGRAPHY: BETH CRUTCHFIELD AT HEARST STUDIOS | RETOUCHING: ANTHONY HAMMOND AT PREMEDIA | *SOURCE: SCIENTIFIC AMERICAN
was aware that he was going to die. the accompanying glut of dating and
More than that, he knew that when the hook-up apps making promiscuity
process began, the only thing that more eortless than ever, it would be
would matter was how it had gone with a mistake to see this sexual liberation
women. How it has gone with women. as a route to untrammelled happiness.
Sexually. Romantically. Conjugally. True contentment lies elsewhere.
This, in the end, is how we judge And if youre a frustrated singleton
ourselves. Riches, prizes and fame or bored husband, neither more
be damned. Did you get the girl you sex nor more lovers will save you.
liked the most? And did she stay? Paradise is hard to dene, but when
Very often in 2017 the answer is yes. happiness gains to be had as a result MR HAPPY asked, the late, great Johnny Cash
Then no. And the reason for that is sex. of more time between the sheets begin Ed examines the surely came close. This morning, he
Nearly 60% of men will cheat at some to level o and a lot quicker than you evidence in his said, turning to his beloved wife, June
point in their marriages, as will over might expect. According to research quest to find the Carter Cash. With her. Having coee.
feelgood factor
45% of women. Close to half of us will published in the journal Social Now thats a ne mind.
see our marriages fail. Psychological and
The primal urge to fuck 60% of married Personality Science,
is clearly an incredibly a couples happiness
important impetus in men will cheat tends to peak when THE WIFE
our lives. We like it so on their wives they have sex about
FORMULA
much that most of us are once a week.
willing to betray our wives for it. You, Similarly, it turns out that long-term The maths behind
finding The One*
dear reader, may well have a clear contentment is rarely found through 1/ Guess how many
conscience. But the stats plainly state
that few others would refuse.
And yet, just as with money, the
furtive trysts with secret paramours.
Just 10% of aairs last over a month.
As with the hormonal surge of the act
total matches you
are likely to meet
2/ Reject the first
X 0.37 = 3
37% you encounter
itself, the thrill is there and gone in a 3/ Marry the next
ash. The guilt, for many, lasts longer. woman you meet
Curiously, the peacocks tail theory who you like better
of human development posits that our than those before
G
one are the days when
exercise was carried out
on a whim. With full
meetings calendars and
free time at a premium, theres
little room for tness that doesnt
full a purpose. Its this desire to A TOUCH OF CLASS FULLY CHARGED
wring maximum benet from 71/100 78/100
every bead of sweat thats seen TomTom Touch 130 Fitbit Charge 2 130
a wrist-based explosion in stat- tomtom.com fitbit.com
tracking tech. And the trend shows
scant sign of slowing. The latest Design Design
forecast from market analysis Performance Performance
group CCS Insight predicts there Ease of use Ease of use
will be 10 million smart wearable Theres something pleasingly sci-fi The biggest name in activity
devices in use in the UK this year; about measuring your body fat and tracking has upgraded its popular
this number will then triple to muscle mass with a quick tap of Charge model with a larger screen,
almost 33 million by 2020. your wrist. By sending a (pain-free) some next-level data geekery and
But in such a crowded space, electrical current through your a new range of stylish bands. Pair it
you need to ensure your wrist body and monitoring the resistance with the app and youre privy to a
assessment comes from the right encountered, the TomTom provides dizzying quantity of data, covering
investment. Which is where the an instant readout on how much of everything from resting heart rate
MH Lab comes in. Swapping white you is muscle and how much, well, to what percentage of your workout
coats for compression tights, weve isnt. A very Mens Healthy USP. was spent in the fatburning zone.
WORDS: TED LANE | PHOTOGRAPHY: CHARLIE SURBEY
run the research and assembled MH EXPERT VERDICT In testing, the MH EXPERT VERDICT Turning the
aroster of trackers t to be your tracker gave an accurate account of exercise-nerd dial up to 11, this new
perfect gym partner, whatever distance travelled, but it does have model was even able to calculate
your tness levels, ambitions a tendency to overestimate the VO2 max a great tool for gauging
or budget. Strap yourself in. step count. The heart-rate monitor progress. When connected to your
For more product testing, visit impressed our team, adjusting phones GPS it also tracks running
menshealth.co.uk/mh-lab quickly as you move from intense pace, even creating a route map for
exercise to rest, while sports mode your next off-road escapade.
is great for post-session analysis.
Suitable for newbies and veterans.
MH
WINNER
STYLE & SUBSTANCE TICK EVERY BOX TEST THE BEST OF BOTH
73/100 78/100 OF 78/100
Misfit Ray Premium Tracker 80 Apple Watch Nike+ 400 TIME Garmin Vivosmart HR+ 200
houseoffraser.co.uk johnlewis.com We reveal exactly garmin.com
Design Design how our team put Design
Performance Performance the markets best
new fitness trackers
Performance
Ease of use Ease of use through their paces Ease of use
Sleek, understated, but not exactly As both an activity tracker and This tech-heavy gadget combines
GO THE
sophisticated, Misfit Rays simple smartwatch, the Nike+ model has DISTANCE an activity tracker and GPS watch
design suits those who want to proved itself not just the jack, but We covered (just remember to switch the GPS on
lend their lifestyles a fitness edge, master of all trades. It has GPS, a pre-set running to map your route on long weekend
without committing to Lycra shorts heart-rate monitoring, and it even route to see whether runs). The HR monitor registers
the mileage and step
and desk-side foam-rolling. It can lets you start and end a run with count were accurate. when youre working hard and logs
even be customised with a range of your voice. You can also receive this time as intensity minutes, so
bands, straps and bracelets. calls and emails on the fly though FEEL theres no chance to cheat yourself.
MH EXPERT VERDICT While limited, whether or not you consider that THE BEAT MH EXPERT VERDICT Although easy
Each of our
the features this tracker does feature a bonus is up to you. to use, the HR monitor took a while
trackers heart-rate
have sleep-monitoring, distance MH EXPERT VERDICT Distance, monitors were pit to adjust when testers switched
travelled, calories burnt all proved steps and calories were all tracked against hospital- between jogs and sprints. However,
extremely accurate. Its waterproof accurately. The pre-loaded Nike+ grade cardiac tech. the distance-tracking was accurate
to a depth of 50m (if thats your Run Club app offers daily weather and its battery life long. Extra
THE EXTRA
thing) and, most impressively, the notifications and run reminders. MILES points were awarded for its ability
CR2032 battery lasts four months Oh, and the watch is waterproof, Quantity and to synch instantly with the Garmin
without requiring recharging. If all too. It does, however, stumble with quality of features app, where you can join fitness
youre after is some straightforward battery life, topping out at a day. along with comfort challenges and receive coaching.
and ease of use were
feedback or gentle motivation, the all taken into account.
Misfit Ray is a smart place to start.
01 \ STAY
GAUNTLETT 0-10 roundss
BEGINNER
DISCIPLINED SKIERGG Dont be dishearteneed: youve still
qual to your
burnt 150 calories, eq
Mimicking the movement
patterns of Nordic skiing, pre-gym apple and P PB snack. Try
u g your lats more,, and dont rely
using
this low-impact, calorie- on your arms to do alll the work.
burning piece of kit builds
endurance through your 1
11-15 roundss
WORDS: MICHAEL JENNINGS | PHOTOGRAPHER: PHIL HAYNES | GROOMING: SABINE CHAMMAS | STYLING: ABENA OFEI | MODEL: LEE PHILLIPS AT ANDI PETERS MODELS | SHORTS ASICS.COM, TRAINERS NIKE.COM
03 \ BEAT
YOURSELF
As you tire, lengthen
your strokes to earn more
metres from fewer pulls.
#MHGau
untlet
Use the hashtaag to share
U
The aim is to progress
y
your score, th
hen check
for as many rounds as
you can until you fail to
advance twice in a row.
03 our
o Insta to seee how you
measure up aggainst MH
The biggest challenge in @
@MensH HealthUK
this workout is mental.
How hard are you willing
to push? Fail because you
cant not because you
wont, says Kowalenko. TASKMASTER
Virtus Strength founder
Steve Kowalenko: Dont
settle finish when you
physically cant do more.
steve@gymjones.com
O1 METHOD
O2 PRE-WORKOUT
L DE PATATAS
LLA
TORTILLA
POWER YOURR SESSIONS
S SS O S WITH A PROTEIN-
O
AND-CARB KIICKSTARTER
I AND CONSIGN
LUMPY SHHAKES
H TOO YOUR
O LOCKER
O METHOD
1/ Fryy tthe onnions in a pan
with the bayy leaf. Once they
I G
INGREDIENTS
S are softened
f d, pile in the
SSERVES 4 potatoes and d cook on a low
LARGE WHITEE ONIONS,
O O S, 2, heat for
f 10 minutes,
m then
HALVEDD AND SLICED
S
EXTRA-VIRGIIN
I OLIVE
O OOIL
L
crankk it upp until the spuds
A BAY LEAF turn ggolden.
ld Not only do they
SLICED POTATOES,
O S, 900G provide
d glycol ogen (ie muscle
WHOLE EGGS, , 9 ffuel), theyre rich in potassium,
SALT AND PEPPERR
which aids m muscle function.
2/ Whiski thee eggs in a bowl
withh saltl andd pepper. Add the
338 spuds
p and onnion and stir.
KC
KCAL Pour into a m medium-hot pan
and cook ffor four minutes.
3/ Cover with h a plate and
16g cook ffor four
f minutes longer
PROTEIN
O N
before
f turning the omelette
onto the platee. Rest for five
48g
8g minutes, thenn cut into your
C S
CARBS
ggourmet gym g m-readying grub.
Thanks
h k to Nacho del Campo
9g at Camino, caamino.uk.com
FAT
O
O4
NG
IMMUNITY-BOOSTING
TTE
BEEF OMELET
WORDS: THOMAS LING | PHOTOGRAPHER: KAT PISIOLEK AT HEARST STUDIOS | FOOD STYLIST: MATTHEW FORD AT HERS AGENCY
MENSHEALTH.CO.UK M
MENS HEALTH 47
Son Of A
WORDS BY PETER FLAX - PHOTOGRAPHY BY PATRIK GIARDINO
Gun For most men, joining the family business is
the easier option. Not so for Scott Eastwood,
a man whose father might just be the most
iconic Hollywood hard man ever. But while he
is, in many ways, a chip off the old block, the
rebrands son has his own life well gured out
COVE R M O D E L M U SC LE
SCOTT EASTWOOD
His form
is perfect,
but then it falters. Scott
Eastwood is banging out
pull-ups. At rst his movements are
controlled and uid, but then his reps get
a bit ugly. He is at a no-nonsense gym in
West Hollywood. Drake is thumping and
everyone at the gym is too busy grunting
with barbells and heavy kettlebells to
give a damn about Clint Eastwoods
youngest son working out. He keeps going
until failure, barely twisting up to the
bar one last time before collapsing. Two
minutes later he does another set. Same
thing. This is not the sort of gym session
actors usually do for
magazine shoots. EASTWOOD HAS
INHERITED A STRONG
Its far more real and
WORKOUT ETHIC
ragged than that.
When I ask him about that visibly lactic
eort an hour or so later, as we speed
away from the gym in the back seat of
a blacked-out Escalade, the 31-year-old
actor nods and begins to describe what
he calls the Eastwood Code. Yeah, its
actually a thing, he says, before itemising
a few elements of the family guidelines.
Whatever youre doing, you try to do
your best at it every time. Just do it and
then move on. You dont ever backstab
people or fuck someone over you dont martial arts and surng and ying
have integrity if you do that. You show up planes and triathlons and spear shing
on time for stu. And you dont bitch and and especially yoga, Eastwood reveals
complain about what youre doing. an edge. Even for a ruggedly handsome
As we roll westward on LAs Sunset and apparently chilled guy, the son of a
Boulevard, Eastwood starts outlining cinematic icon with more than two dozen
his six-year immersion in jiu jitsu, but lm credits of his own, Hollywood can be
stops midsentence as we roll past two vicious. There have been doubters, haters
young women walking on the sidewalk. and backstabbers. Big, thoughtful roles
He rolls down a tinted window and havent come quickly or eortlessly. Being
sayshello. Its a beautiful life, he says, Clint Eastwoods kid has opened doors,
with amischievous grin. no doubt. But at times it has eclipsed his
I ask him if he has a current girlfriend journey to dene himself and his career.
and Eastwood pauses. Lets just say I came here to try and do something
there is no girlfriend situation right now, and nobody took me seriously. Everyone
he says. Im just keeping it light. brushed me o, like, youre Clint
Its fair to say hes a pro at keeping it Eastwoods son, youre not a real fucking
light. But after conversations covering
S
CO U
GROOMING: MIRA CHAI HYDE | STYLIST: JEANNE YANG
TANK TOP CALVIN KLEIN, TROUSERS ADIDAS , SHOES NIKE
THANKS TO REEBOK CROSSFIT LAB
COVE R M O D E L M U SC LE
SCOTT EASTWOOD
COMMANDING ROLES
How Scott Eastwood made his mark next movie) opened the door for another
to cinemas biggest names (and bodies) opportunity: a starring role in The Longest
Ride. I played a bull rider who falls in love
2006-08 with a chick but doesnt want to give up
A Family Affair his rodeo life, he says. It was a touching
Directed by dad Clint, story; it was good for my career.
Scott makes his debut in
WW2 film Flags of Our More choice roles followed in 2016,
Father, later followed highlighted by solid work in Snowden and
by 2008s Gran Torino. Suicide Squad. He also took on a starring
part in a car-theft caper called Overdrive
2014-16 that opens later this year. One of the best
Combat Strategy things about doing smaller movies like
Eastwood stars alongside
Brad Pitt in another WW2 that is they let me do my own stunts,
film, Fury. He stays in says Eastwood, recalling production in
rank as Lt GQ Edwards southern France and Italy. I got to jump
in 2016s Suicide Squad. from a BMW doing 40mph to a semi-truck
moving at the same speed. It was awesome
2017 onwards a full-on balls-to-the-walls scene. I love
Battle Of The Bodies
Eastwood joins the A-list threading the needle. Im guessing they
heavyweights Diesel, dont tell the insurance company.
Statham, The Rock for But it is Eastwoods involvement in
Fast 8. Next up: a Pacific the new installment of the ludicrously
Rim sequel, out in 2018.
successful Fast franchise that marks
his major-league arrival. Despite being
ensconced in a private terrace area at
Although the family evidently had the famously grandiose Hotel Bel-Air, he
plenty of money, Eastwood took a job glances left and right before describing
when he was 15. My dad never gave me his involvement in Fast. I honestly dont
acent. He made me work for everything, know what I can or cant say its always
he recalls. Man, he was hard on me. At sort of confusing, he laughs. I play
the time I was like, This is fucked up! but acharacter who starts out as someone
it hardened me and gave me drive. In the whos very rule-abiding and then realises
same vein, the elder Eastwood pushed his that sometimes in life youve got to break
son to get serious about eating right and the rules. It was fun to do. There were
working out. My dad is a machine about moments that made me feel like a kid
exercise. He showed me how to lift when those badass action sequences where you
I was 14 or 15 he gave me some advice, get to carry a gun and save the world.
actor, he says atly. And some people then left me to do it on my own. He initially considered passing on the
are still like that. Before long, Eastwood learned to part because of his tight relationship with
I never thought I would last in this appreciate his fathers serious approach Paul Walker the longtime co-lead of the
business, but it nally seems to be to nutrition, too. My dad Fast franchise who died in
working out, he says when asked about
his role in the The Fate of the Furious, the
does not eat for pleasure,
he says. He eats salmon DAD TAUGHT a2013 car crash. I knew Paul
for close to 15 years, he was
eighth installment of the Fast & Furious
franchise thats taking the multiplexes by
and brown rice for
breakfast. I guess Im the ME TO LIFT amentor and an older brother
to me, says Eastwood. So
storm this month. The less I give a fuck
the better things seem to go.
same. If I could take a pill
that gave me all the right WHEN I WAS when my agents brought up
the project, my rst thought
THE ROOKIE
Scott Eastwood was born in the seaside
nutrients so I could give
up food, I would. Then 14 OR 15
Eastwood shrugs and confesses his love
was that it was just too close to
home. But the more I thought
about it, I imagined that Paul would be
community of Carmel, California the for bread and salty butter. looking down at me, saying Dont be an
son of a ight attendant and, of course, Sensitive to accusations of nepotism, idiot, justgo out there and do it.
one of the most famous actors and Scott began his career using his mothers Even so, the shoot was no easy
directors of the past century. It was an last name, perhaps because many of his ride. Amid all the engine oil and chest
interesting childhood. More balanced earliest roles were in his fathers movies thumping, there were tough episodes.
than people might think, he says. I got including Flags of Our Fathers, Gran On some days I would feel his presence
to hang out with my father on movie sets Torino and Invictus. Ive probably there and suddenly Id be on the verge
as a kid, but Ispent a ton of time playing auditioned for 10 of his lms, he says, of tears, he says. There were moments
outside shing, surng, diving, always before revealing how much hed hoped to when I just felt completely overwhelmed
active. There were no video games. be cast in the leading role for American
Sniper. But that rejection (I got over that
pretty quick that was Bradley Coopers
THE ENFORCER
The more time you spend with Eastwood,
the clearer it is that being an actor is his
job, not his life. Yes, he harbours ambitions
as an artist (I really want to do amovie
that I want to do, not a movie my agents
are pushing on me. Agents like safe bets,
but if you dont take risks, youre gutless.
And that never got anybody anywhere).
But he has other motivations, too.
For instance, this is a man who chose
to leave Los Angeles, still the industry
ganglion, and move south to San Diego
an altogether dierent kind of risk. Its
not that LA is a bad place my family lives
up here, Im here a lot for stu but my
priority is to be happy, he says. One of
the reasons I left LA was because it isnt
aplace where Ifeel asense of community,
a place where other people treat each
other good. Down there [San Diego],
Imsurrounded
byfriends. with movement. It helps me get to a place
While the daily thats serene, where you dont judge
lives of most yourself. Sure, everyone has anxiety in
movie stars remain their lives, but the more you do it, the
amystery to the easier it is to get into this good place. Id
public, Eastwoods call myself very ADD [Attention-Decit
6am workouts and Disorder]. Now, with yoga and meditation
other interests and all my varied ways of working out,
have been well Ioperate on this very calm level. A lot of
documented for people in Hollywood stay calm by taking
his Instagram WHEN YOU GRAFT AS pills. I do it with an endorphin release.
followers. Its a little weird, he says. Why HARD AS EASTWOOD, A Avoiding stress seems to come up
would two million people follow me? Im MILITANT RECOVERY a lot in conversation with Eastwood. It
just a normal guy. A normal guy with STRATEGY IS CRUCIAL could sound schmaltzy; like its easy to
the Eastwood chin and chiseled abs and take a load o when your dads named
handsome friends who routinely enjoy Clint. But hes eortlessly sincere when
high-octane adventures in SoCal, you it comes to explaining his ethos, whether
mean? Well, I try to not come o like its about roles that got away, about people
asurf bum, says Eastwood, who says he its easier for those older guys to pull that who dont take him seriously, or about
manages his social media presence alone, o than someone from the Instagram whether hes meeting some standard of
a rarity in Hollywood. I have way more generation. But I try not to take the whole Hollywood achievement. The Eastwood
WORKOUT PHOTOGRAPHY: HEARST STUDIOS
facets to my life than that. Ill always do thing too seriously. Its fun and it conveys Code, it seems, runs deep.
the things I do: shing, diving, jiu jitsu, my life and my sense of humour. The less I judge myself, the happier
surng. But its also a chance for me to An important aspect of that life that life is, he says. Im not interested in
show people other sides of myself. might not be immediately apparent from being remembered as a rich, successful
Public sharing does not come without his feed is a love of yoga. Eastwood is actor. I want to be remembered as someone
a cost, however. You dont want to give that rare kind of man who can express who did what he loved and who aected
too much away; you want some sort of deep passion about yoga over a glass of people in a positive way. Not much
a boundary, he says. Kevin Spacey talks wine. Yoga changed my life, he says frightens me, but thinking I wont impact
about maintaining mystery, but obviously earnestly but without pretension. I people in that way scares me to death.
partly do it for exibility, but I also do it
for my mental health. Yoga is meditation
A A B
B
B
A
A B
A
B A
B
A A
B
CUT OUT AND KEEP
MENSHEALTH.CO.UK
MENSHEALTH CO U MENS HEALTH 55
SENTS
PRE
MH EVENT
FOCUS ON
CARDIFF
24 SEPT
GO ABOVE AND
BEYOND TO HIT
YOUR TARGETS
20
MINUTES TO MAKE
SPORTING GENIUS
W
hether its a 90th-minute
penalty or an 18th-hole
drive over water, the maxim
has it that practice makes
perfect. But if you want unshakeable
aptitude in the most trying of
sporting scenarios, practising for
It may sound
mind-numbing but
thats rather the point.
A short period of overlearning
drastically changes an unstable
learning state to a hyperstabilised
state that is resilient against
interference, wrote the team in
Nature Neuroscience. Simply put,
youll be a rock of competence
while all around are cracking up.
SECOND NATURE longer than you think you really
need to makes, well, perfect-er.
The same technique will, of
course, work in more mundane
A technique called overlearning arenas. Memorising a speech, say,
has been found to vastly enhance or ensuring statistics stay within
your ability to ingrain skills and mental reach. But its unorthodox to
new information. The trick is to drop to your knees in celebration
continue practising the task for after those. Mores the pity.
precisely 20 minutes after you feel
youve achieved total mastery.
TIME
Y
our morning meal is the
modern-day battleground
for nutritional virtue. lowering your chances of stroke,
Common sense (and your heart attack and other related
rumbling stomach) are on the side cardiovascular diseases.
of early feasting, yet fasting and its And if that news isnt toothsome
purported health benefits make enough, a separate paper in the
regular raids on the breakfast table. British Medical Journal states that
03
But the latest science has favouring spicy foods could also
scored a telling victory in favour see you live longer. By analysing
of the hungry man a study by data from 500,000 people, it
The American Heart Association found that those who liked it hot
found that consistently eating six times a week reduced their
breakfast results in an improved risk of premature death by 14%.
cardiometabolic profile, thereby All of which seems like a good
reason to jump on the taco trend
Monday to Saturday with a Sunday
fry-up as a treat. Pass the
MINS TO SPICE UP Tabasco, would you?
30
MINS TO REFRESH
YOUR AGEING BRAIN
FROM THE SADDLE
T
hat a man can change
his mind any time
he pleases might
not seem like
headline news. But
the fact that we can
change our minds
on a physical level
is a fairly recent
discovery. Where
once it was believed
that the IQ deities
assigned us a fixed
number of neurons at
birth, its now known that
the brain has the ability to grow
new cells throughout our lives.
Should you want to harness this
rather clever science, the good
news is you dont need a PhD. You
will, however, need a decent set of
cycling shoes. And perhaps a towel.
A study in Experimental Brain
Research found that a 30-minute
spin class is enough to increase
brain plasticity forming new
neural connections cutting your
risk of Alzheimers and Parkinsons. GROW YOUR GREY
So, far from accepting a downhill MATTER FOR A LONGER
cognitive trajectory, a quick spin MENTAL LIFE CYCLE
will have you charging ahead in the
race against time. A few weekly
classes are enough to keep your
HELMET BY SOHO BIKES
10
SECONDS TO SOUND
THE BELL ON YOUR
Y
ou jump out of bed at 6am
for a breakfast of avo and
smoked salmon, squeezing
in a quick foam roll before
leaving the house. At lunch, you hit
aHIIT session, before refuelling with
poor food choices such as an
office full of pastries, for example.
But there is a clever solution:
your smartphone.
A lab study on rats published by
the journal Frontiers in Behavioral
Neuroscience found that a simple
audio interruption successfully
OFFICE SNACK HABIT
WITH THANKS TO DUM DUM DOUGHNUTS @DUMDUMDOUGHNUTS
R
egular readers of this apples and oranges.
02
magazine will not need In final tests, those in the latter
telling that eating more fruit group reported a significant boost
and vegetables is good for to their psychological wellbeing
you. The darker days of popular and displayed improvements in
nutritional knowledge have long vitality and motivation. Better still,
since passed and the Mens Health those results were evident after
man is up to date on the abundant only a fortnight of receiving
health benefits of all things bright supplementary portions.
and edible. New research, however, But before you begin boiling
WEEKS TO KEEP YOUR has put an even more lustrous
sheen on things increasing your
up extra greens to counteract
those worsening blues, the study
MENTAL WELLBEING portions will lift your mood, too.
Scientists at the University of
authors note that these positive
psychological effects were most
ON AN EVEN KEEL Otago took 171 healthy adults and
adjusted their intake of fruit and
pronounced when the participants
ate the produce raw. Replenish
vegetables. A control group were your fruit bowl and rebalance
instructed to follow their regular your moods? Thats acheerful
diet, a second received vouchers prescription indeed.
toward buying more fruit and veg,
with a third lot given two extra
S CO U S 6
The
TRUTH
ABOUTBro PHOTOGRAPHY BY SUN LEE
WORDS BY ALEX HARRIS
ILLUSTRATIONS BY PETER HORVATH
SCIENCE
THEY MAY WELL BE THE KINGS OF GETTING #HENCH, BUT ITS WORTH
TAKING WHAT THE #FITPROS OF THE WEIGHTS ROOM SAY WITH A PINCH OF
WHEY. TO HELP DISTINGUISH BRO HITS FROM FAUX MYTHS, WE GATHERED
A TEAM OF EXERCISE AND NUTRITION SCIENTISTS TO SET THE RECORD
STRAIGHT. BECAUSE IN HEALTH, THERE ARE NO ALTERNATIVE FACTS
PREPARE TO
REPROGRAMME
YOUR GYM SESSION
INTELLIGENCE
THE BRAINS
Bro Myth TRUST
MEET THE MEN WHO
N O PA I N , N O G A I N REALLY KNOW BETTER
Can you feel it, bruh? Thats
weakness leaving the body
That searing spasm through your
DR BRAD SCHOENFELD
spine isnt a sign your biceps are DIRECTOR OF HUMAN
swole. No eort, no gain is more PERFORMANCE LAB
AT LEHMAN COLLEGE
correct, says Professor Phillips.
Pain is not a prerequisite for growth.
Its after muscle damage subsides
that true growth occurs. Bulging
neck veins arent a good look, either. KEVIN TIPTON
PROFESSOR OF
SPORT, HEALTH AND
EXERCISE SCIENCE
Bro Myth
Bro Hit
(PREVIOUS PAGE) PROP STYLIST: KERRY HUGHES
Bro Hit
ENDURANCE ISNT
TRUE FITNESS
I train for total, all-over, complete,
functional tness. In my biceps
Fit means dierent things to
dierent people. To runners, its the
ability to run far and fast; to sumo
wrestlers, its the ability to eat 50
eggs for breakfast, says Hutchinson.
In sports science, its usually
cardiorespiratory tness how well
your heart and lungs are working.
But to gym goers, it means a lot more.
Theres no point having the heart
of a lion if your arms are too weak to
push out of a chair aged 60. No one
type of exercise will maximise your
overall tness. Variety is king.
Bro Hit
B E A M E AT H E A D
I think I might be an apex predator Bro Myth
Bros love meat, which is why theyre Monday is chest day
so keen to resemble a cellophane- And on the third day, he worked arms and back, and saw that it was good
wrapped length of sausages. But
theyre on to something. All meat is a Stop dissecting your body parts into separate days
concentrated and high-value source like some sort of rippling Hannibal Lecter. The
of protein, says Price. Other protein majority of training should be either functional, ie
sources come with excess calories
mixing compound with isolated exercises, or specic
carbs in quinoa, fat in nuts and
also lack key aminos, says Price. In and relevant to your sport, says Knight. Your body
other words, for complication-free doesnt work one muscle at a time in life, but rather as
bulk, meat is the way to grow. one musculoskeletal beast exactly how your training
should be. Anyone for CrossFit?
Bro Myth
M A I N LI N E YOU R
I N STA GR A M S
The anabolic window, its closing.
My gains, theyre fading!
Emerging research shows that the
anabolic window of opportunity is
really more of an anabolic barn
door, says Schoenfeld. Muscle is
sensitised to protein intake for at least
24 hours post-workout. For best
results, take a pre-workout one hour
before training and consume protein
somewhere in the next eight hours.
Stick that in your shaker and drink it.
Bro Hit
MO PROTEIN,
MO MUSCLES
Whey powder actually makes
great seasoning for chicken
The body has a nite ability to turn
protein to muscle, but a little extra is
no bad thing. A surplus does several
things, says Price. It helps slow
the breakdown of existing muscle
tissue, supplies essential fats, vits
and minerals and keeps you full. Bro Myth Bro Myth
TESTOSTERONE H A I L T O T H E FA I L
= MUSCLE The Rock trains with a toilet in
Bro Myth I can feel it in my balls, man
ITS THE FINAL REP
the squat rack. I wear a nappy
T H AT C OU N T S
Beware any workout promising End each session dribbling into the
If Arnie says it, I do it
testosterone boosts. Hormone matt? Wipe your mouth. Theres
levels dont predict how eectively little evidence that training to all-out
The nal rep may squeeze a little
people gain muscle or strength failure is necessary to maximise
more water from the dishrag, but
following weight training, says gains, says Schoenfeld. Moreover,
most of the waters gone, says
Hutchinson. Our understanding of consistently training to failure may
Phillips. For best results work to 8/10
the role of various hormones is very lead to long-term muscle damage.
of total eort at all times. Despite
limited, and the cartoon version of Take each set to within a rep or two
what you may have heard from
muscle > endogenous testosterone > of failure instead. That way youll
Spinal Tap, nobody can go to 11.
muscle is oversimplied. leave with a pump and your dignity.
Just dont tell that T-riddled roid
bro itll only needle him.
Bro Myth
BIG MUSCLES ARE
STRONG MUSCLES
Shirtsleeves are for big
girls blouses
Alright, bigger muscles technically
have a higher propensity for strength,
but more often than not, youre just
building the fluid between the fibres.
In most cases there is actually
a rather poor relationship between
muscle size and strength, says
Phillips. Strength is much more
neurological than anything else.
Which is to say: no brain, no gain.
Bro Myth
Go hard or go home
Bro Myth Your mum called. She wants her workout back
B C A A S = H O LY WAT E R
SWOLLEN YOUTH?
Hand me my branched chains, bro Iron pumpers might not know it, but gentle recovery is
MAKE BAD GYM
HABITS A THING OF double-timing protein to your muscles. Low-impact
Aminos? Oh no. While every Tom, TRAINING PAST
days between big sessions restore muscle glycogen and
Dick and Arnie will likely chase
those curls with a glug of BCAAs
repair traumatised muscles, says Knight. Training hard
leucine, isoleucine and valine
is useless if the delivery of macros is slow. Increase blood
all thats growing is their bills. ow via low-intensity exercise to expedite the process.
BCAAs are at the weaker end Go slow then come back while the gym bros moan about
of the evidence spectrum, says their DOMS. They cant be right all the time, after all.
Price. Stick to shakes.
46%
the doctor injects this tube with gel GENITAL WARTS
DR LINDA BRENT
EXECUTIVE DIRECTOR
instead of cutting it. As well as being less
wince-worthy, we also expect fewer of the
complications associated with vasectomy,
16%
OF THE PARSEMUS
FOUNDATION including painful inammation. Best of GONORRHOEA
all, itll be entirely reversible.
70 MENS HEALTH S CO U
Taking Back Control
S CO U MENS HEALTH 71
Sharing the burden of
contraception will only be
a good thing for couples Just A Little Prick
A new vasectomy alternative
is set to drastically alter
your sex life. With human
trials looking promising,
we put your big questions
TARA SUCHAK
to Vasalgels representatives
this is unlikely to be the case.
SEXUAL HEALTH so you dont have to
CLINICIAN AT In my opinion, the men opting for
56 DEAN STREET Vasalgel or similar treatments are likely
to be the ones in stable relationships, What is it?
because it requires both a lot of planning A reversible injection
Sexual First Aider in the form of organising a trip to the to block sperm.
Based in the heart of Soho at walk-in doctors, and commitment due to the cost When can I get it?
STI clinic 56 Dean Street, Tara Suchak and minor surgery involved. As such, men If trials continue successfully
works on the frontline of infection. seeking casual encounters are unlikely
the best guess is early next
Here, she explains why experimenting to go through the eort, and will stick
with new contraception is unlikely with condoms instead, meaning a rise
year, so get in line.
to aect clocking o time in STIs is unlikely among single men and How much will it cost?
Everyday, clinics such as ours across should remain the same among those According to a rep, Were
the UK deal with a cohort of young men in established relationships. committed to making it
with multiple casual female partners who In fact, new contraceptives like these aordable and well work to
dont use condoms but also dont wish to are likely to be of more use in developing get it covered by insurance.
become fathers. If the fear of fatherhood countries where surgical and sterile
Do I need to see a specialist?
is taken away with male contraceptives, equipment for vasectomies is harder to
its easy to argue that these men will come by. Will it aect the man on the
No, a single visit to your local
stop using condoms and as a result, street? I wouldnt worry about it just yet. GP and a quick procedure
well see skyrocketing STI levels, but under local anaesthetic will
cover you for 10 years.
How long will it take?
Between 12 and 20 minutes.
How much will it hurt?
half of men would be willing to use a form
LAURA BATES of male contraception, so it should not be
Post-procedure discomfort
FEMINIST WRITER
AND FOUNDER OF written o as a non-starter before weve is said to be minor, brief
EVERYDAY SEXISM even had the chance to put it to use. and easily managed with
Sharing the burden of contraception pain medication.
will only be a good thing for couples in Is it eective?
Equality Campaigner heterosexual relationships. Given the side Initial trials in rabbits
As the driving force behind Everyday eects many women suer from various
saw it was 99% eective
Sexism an online project slamming forms of birth control (from mood swings
inequality and promoting gender to nausea to depression), the option of
after 29 days.
parity and the book of the same a non-hormonal male alternative should Will there be side eects?
name, Laura Bates leads the call for be cause for celebration. Its non-hormonal, and
a shared contraceptive responsibility For those seeking casual encounters, reversible, so no need to
that doesnt bust your balls its harder to predict the impact. While the worry about moobs.
The image of the lazy man who would responsibility of contraception would be How soon will I be
forget to take his pill clashes with more evenly split, the burden of carrying
back in action?
another tired trope: that of the carefree a child remains with women, who will
young bachelor whos terried of being still pay the greater price for slip-ups.
A study on rhesus monkeys
tied down by an unwanted pregnancy. Many women will understandably prefer saw them socialising with
The idea that all men would react to to stay in control of contraception for this the female species less
this new option in the same way is as reason, although it is high time that men than a week later.
PROP STYLIST: JAMES FENLON
unhelpful as the notion that all women shared some of the responsibility.
have the same attitude toward casual
sex. Plus, a recent study found that over
GUTTER CREDIT
JOE EVANS
HAPPILY MARRIED
45-YEAR-OLD
FATHER OF TWO
S CO U MENS HEALTH 73
QUIET THE DIN OF
MODERN LIFE, WITHOUT
GETTING LEFT BEHIND
S S CO U
For Busy
e
Mn
WORDS BY TOM WARD & DAN MASOLIVER PHOTOGRAPHY BY ROWAN FEE
Work Like A
Head Boy
Andy Puddicombe is a former
(Downward
Facing) Dog
Buddhist monk and co-founder
Monks tend to be supple and
of meditation app Headspace.
are rarely spotted slouched
In addition to helping 11 million
behind a desk. A correlation?
users take it that bit easier every
David Kam, yogi at Move Your
day, he also enlisted mindfulness
Frame, thinks so. Work through
to combat and defeat cancer.
his stretches, holding for 30
Meet your new zen master
seconds before switching sides.
Pig
geon
n on a chair
Too release
e e se the tension
in your hip
h ps and lower
HEADSPACE.COM | STEEL BANGLEZ MONEY IS OUT NOW @STEELBANGLEZ | ADDITIONAL PHOTOGRAPHY: DAN MATTHEWS, GETTY | FOOD STYLIST:
back withoout leaving your
LUCY-RUTH HATHAWAY | PORTRAIT OF ANDY PUDDICOMBE BY BARRY J HOLMES | ILLUSTRATIONS: BEN MOUNSEY | CLOCK 95 NEWGATE CLOCKS
seat, place
l e your right
ankle on toop of your left
knee
k andd ppoint your toes
outward. ToT fully engage
GET ON BOARD WITH
the
h iliotibi
l b al band, place
MEDITATION TO SEND your hands either side of
YOUR MOOD SOARING your chairr and fold your
body forw
forward. Ohmmm
optional but not advised.
Cactus in the
kitchen
staff k
Relieve
l your Tech Neck
duringg your
y tea break. As
the ketttle boils, place your
b c to the wall and hold
back
Before I became a monk I was Headspace. Amazingly, we The idea is to be present, your rig
ght arm up, making
studying sports science and gained seven million users in but with a direction. g angle.
a right a Gently turn
working as a PT. One day our rst 18 months. More than A lot of people say exercise
e your heaad the other way,
I was at a rugby club when half are men. Guys dont want is their meditation. But andd hold.
h ld Best not try this
during the one oclock
a car crashed into the crowd. to admit vulnerability. But what happens when you get
microwave stampede.
It really shook me up. I realised meditation is private and it injured? You cant always drop op
I wasnt at peace with myself, neednt take up your day. Just everything and go for a run.
Prayerr att your desk
so, aged 22, I quit my degree ve minutes is a good start. But you can access the calm Open up your upper back
and joined a monastery. Were often so focused on you develop from meditation n. to counteractt the office
I studied the Burmese a destination, were not aware I understand why people slouch. In youur seat, bring
your hhands
d bbehind you,
tradition for ve years, then of the journey. But it only takes are put o. I was literally the
pressing togeether your
Tibetan for another ve, something like losing your job guy who wore a purple skirt palms.
l Draw your
y elbows
practising meditation and to understand that youre not and burned incense. A lot of down and bacck, and slowly
mindfulness for hours every as in control as you think. One people assume that monks a are tuck your chin. Pass off
day. After 10 years, I returned common misunderstanding is enlightened. Am I enlightene ed? anyy awkward d looks by
pretending
d thhe broken
to the UK and developed that by being in the moment, Im working on it. p
photocopier
p has finally
you cant have aspirations. sent you overr the edge.
Mindfulness Marvellous
Jukebox Medicine
If mumbling expletives to a To summon the focus to take on
crowded train is your morning Wolverine, Hugh Jackman begins
mantra, hip-hop artist Steel each day with an icy shower. And
Banglez can help you build who are we to argue? A Finnish
your very own zen den. study found cold water exposure
relieves tension. Were not saying
jump in a lake, but a cold blast
rst thing should do th
the job.
Good Nature
tepid water, then
A Tri
Tribe Called
d Qu
uest dial down to ball-
achingly cold.
Electric Relaxation
This is classic hip-hop promoting
positive thinking and celebrating Spending 90 minutes in nature improves mental 03\ Hold it for as
taking it easy whether or not you
have a beautiful girl by your side. health by reducing your focus on negative thoughtss long as you can
Three minutes is a
Key Lyric: They know the abstract good start. Get out
is really soul on ice / The character and feel the focus wash
is of men, never ever of mice over you. Congrats,
the day is yours.
Ed Sheeeran
n & Willey
y You
This track meditates on past
troubles. A true mind stimulator.
Key Lyric: These thoughts could
be clear and they can seem vivid /
The goals I reach are not near
ones, theyre further than limits
Nuttrittioonaal Onenesss
Peace Corp
Braainn Traainn B
A
Deathly A
Focus A
B
Sweating it out with a pair
of dumbbells has long
been proven to enhance B
A
concentration, but nothing
B
quite promotes complete
focus like the fear of an early ROPE
PE CLIM
CLIMB
MB
MB SANDBAG
AG PRESS WAITERS WALK TTYRE SLAM
grave. This death-defying 5 REP
REPS,, 15SSEC REEST 10 REPSS, 155SECC REST 50M,
M, 155SEEC RESST 15 REPSS, 155SECC REST
strongman circuit from Tim Grab hold of the rope Grab a sandbag and lift Hoist a kettlebell Standing with your toes
Walker of Evolution of Man at around eye level and as you would for a regular overhead, keeping your facing the tyre, hinge at
Fitness melds brutal full- pull (A), letting your legs clean, keeping your back elbow locked, core solid the waist and insert your
body conditioning with Dalai dangle. Force your hands straight as you drive and posture perfect (A). hands under the rim.
Lama-like attentiveness. to take the strain, working through your heels and Take a breath, then walk Rocking back on your
Survive three rounds with one over the other until explode up (A). Bring up and down the gym heels, drive through your
a 60-second rest and feel you reach the top of the the bag into your chest, floor until youve covered thighs as you stand up,
the zen wash over you. rope length (B). Your keeping your core tight, 50m (B). Switch arms and gripping the tyre to pull
Its time to focus or die. arms and upper back will and lean back slightly as go again, focusing on it up (A) then shoving it
thank you, just so long as you drive it overhead (B). keeping the kettlebell forward to flip it over (B).
you dont look down. over your skull, not in it.
Lig
gh Fastiing
ght g
Russell Simmons Vss Buddha to sleep. Based on Rinpoches
principles, this guide will
Squinting at screens can trigger One is Queens-born co-founder of Def Jam Recordings and notable
visual impairment in 90% of us, mindfulness enthusiast Russell Simmons. The other is Buddha. Each has help you deate from the day,
reports Calgary Uni. Reduce the a reputation as a leading holistic guru. Both are big in the game. Both while staying sharp enough to
demands on your visual cortex remember it come morning.
by taking 30 minutes to listen to claim to be woke. But who is more mindful? The men of zen face o.
a podcast with your eyes closed.
FOLLOWERS
4.58m on Twitter 488 million devotees worldwide
ALIASES
@UncleRUSH One who is awake
ORIGIN STORY 01\\ Know your intention
Sou
und Fastin
und ng
The constant noise of everyday Sold drugs on the streets of Left privileged upbringing after A session in the local should have
life keeps our nervous systems in clear goals. Set an aim for the night
New York before co-founding awareness of suffering made are you drinking to shake off
chronic overdrive. For 10 minutes Def Jam Recordings in 1984 him ponder the meaning of life
a day, focus on the sound and a bad day? Celebrate a deal?
sensation of your breathing, rather TEACHINGS and stick to it. The table diagonally
than the incessant din around you. across from the bar is best for
Visits prisons to teach Spent 45 years travelling around maintaining the required focus.
transcendental meditation and India preaching mindfulness too
runs yoga studio Tantris in LA nobles and murderers alike
AMAZON BOOK CHART RANKING
#292,055 with Success #222,213 with Buddhas Diet:
Work Fastiing
g Through Stillness: The Ancient Art of Losing Weight
Work stress leads 440,000 people Meditation Made Simple Without Losing Your Mind
to complications from anxiety to 02\\ Be a connoisseur
heart disease a year. Visit Selfridges PERSONAL WEALTH Focus on the flavours of your drink
Silence Room: it offers an escape instead of necking it. Daffys
from the chaos, making you leave An estimated Practised austerity so strictly Premium Gin (36 waitrose.com)
phones and laptops at the door. 280 million he once nearly starved to death th packs in eight botanicals, from
KEY QUOTE Lebanese mint to juniper and
coriander more than enough to
I dont believe that whats on To enjoy good health, one must keep mind and tongue focused.
the outside is the cause of first control ones own mind. If
stress. The cause of stress a man can control his mind he can
is on the inside. A calm mind find the way to enlightenment,
can go through all sorts of and all wisdom and virtue will
Our minds wander things and be happy naturally come to him
47% of the time, SIGNATURE YOGA STYLE
and its making us 03\\ Pause
Jivamukti, a form of yoga that More of a meditation guy, once A glass of water after each drink
unhappy. Focusing places emphasis on devotion spending 49 days contemplating somewhat dilutes the fun. Instead,
on every task even to causes like veganism as well life under a pipal tree before take a few minutes to appreciate
as physical meditation achieving enlightenment your friends and surroundings
the ones you hate as you remind yourself that all
is proven to leave AWARDS of your troubles are temporary.
you feeling happier Even the queue at the bar.
Variety magazines The Gautama Buddha
than even the Philanthropist of the International Peace Award was
best daydream Year 2016, no less established in 2002 in his honour
82 MENS HEALTH
07 BLADES OF GLORY
04
GROUND 06
SUB-ZERO
02\ Heavy log
lifts develop the
05
stability essential
for staying upright
on uneven surfaces
03\ With an increase
in the number of
professionals taking
part, high-tech
training tools are
becoming the norm
04\ Developing core
and leg strength is
vital for holding your
own in race contact
05\ Athletes utilise
stationary bikes to
keep their muscles
warm between races
06\ Heavy sled pulls
build the explosive
power needed to fly
out of the start gates
THE
RACE
DOWNHILL
BATTLE
07\ Taking the lead
into the first corner
buffers you from the
rough-and-tumble
of the chasing pack
08\ With crashes and
collisions a sure bet,
comebacks are a
common occurrence,
making for a thrilling
spectator sport
07
07
BLADES OF GLORY
MENS HEALTH 85
THE
PAIN
86 S
09
BLADES OF GLORY
11
MENS HEALTH 87
Powered
Performance
Its an 8 billion industry populated by myriad brands vying
to build you more muscle, cut more fat and produce faster
times. But often the difference between competing products
is barely discernible. Thats where we come in. Our judges have
sifted powders, popped pills and tipped elixirs to nd the most
effective options available. The real winner here is you
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key, so invest in
maxinutrition.com muscle-building protein, prevent muscle breakdown. a blender. Always
only 1.9g of carbohydrates He also awarded it points pour your water
The Athlete
As winner of the Big DaddyTM and even fewer fats (0.3g) for its smooth consistency in first, and then
Faisal Abdalla
of sports nutrition awards, ideal for those looking and rich chocolate taste. add the powder
A Nike Master Trainer
and our judges undisputed to add mass without Packaged in a 2.5kg bag or, to avoid dry
and the positive force
favourite powder, swaddling their gains as Laidlaw aptly describes it clumps gathering
of Barrys Bootcamp.
its easy to see why in a layer of body fat. a giant sack big enough to at the bottom.
Abdalla knows his
Maximuscles Whey Nutritionist Price hide a cat in its a worthy
protein shakes.
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02
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As a nutritionist, the office arent
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the
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The Reader
Robbie Laidlaw 03
Laidlaw is a busy man, Shaken not stirred
balancing work, the Shake your drink
gym and a social life. up and down, not
Like you, in other side-to-side to
words. He was tasked limit lumpiness.
with real-life testing. Dont overdo it:
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make sure the lids
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01 03
Strawberrry
Vanilla
V Pair with:
Pair with: Peanut buttter for
Pineapp ple for a PB&J bed dtime builder
a leaner ccolada Ingredientts:
Ingred
dients: 1tbsp peannut butter,
100ml piineapplee juice, 1 scoop of strawberry
1 sccoop of vvanilla protein powder, 1tbsp
proteinn powderr, 50ml oats and water.
w
cocoonut milkk, 2 ice Savour an hour before
cub bes and water. bed to enccourage
Enjoy aan hour bbefore muscle growth
owth
training to prep your while you snooze.
body withh electroolytes
02 04
Banana
Chocolate Pair with:
Pair with: Oats to combine
Coffee grains and gains
for a muscle- Ingredients:
poowered mocha 4tbsp oats, 1 scoop
Ingredients: of banana protein
2tbsp iinstant coffee, powder, 2tbsp almond
1 scoop of chocolate butter, 100ml coconut
proteinn powder, 2 ice milk and water. Down
cubbes and water. within four hours of
Drinkk first thing for working out to top up
a superrcharged start fats, fluids and protein.
to your morning
Tastiest
Protein Bar
The Contenders
SIS
S SCChocolate
oco e & Peanut
e u synthesis ticking over bar-like mouthfeel as
Protein Bar between meals. All are another reason for giving
Maximuscle Promax Bar 36 for 20 convenient and all will it the gong. In fact, his only
Sci MX Pro 2Go Duo Bar scienceinsport.com get the job done. But with complaint was that it went
Myprotein My Bar Zero 20g of protein per serving, a bit too quickly. Luckily
Engineered to crush cravings both Price and Laidlaw point there are 20 per box. But before
Bulk Powders High Protein with a quick hit of satiating to SISs bulky bite as the you stu your face in the name
Chocolate Praline protein, all of these bars are title-taking muscle snack for of gainz, just remember that
Reex Nutrition R-Bar Protein Bar designed to be kept in your when hunger calls. As well as you also need to go to the gym.
SIS Chocolate & Peanut Protein Bar desk drawer and called up to praising its protein prole,
keep metabolism and muscle Price also pointed to the bars
natural taste and chocolate
YORKIE
2.7G
MARS BAR
2.2G
BOUNTY
(PLAIN
CHOCOLATE)
2G
CRUNCHIE
1.4G
DAIM
0.8G
CHOMP
0.7G
03
Dirtiest
Clean TreatThe Contenders
MaxiNutrition Promax Milk Scii MX Pro 2Go DOMS. Our expertsp h gh behind
his weight b h d theh
Caramel Crisp arrived at the victor by smooth caramel. No
Sci MX Pro 2Go Caramel Crisp 21 for 12 scimx.co.uk unanimous decision, with training regime comes
Myprotein Protein Brownie Price advising that, as a without temptations, but
Bulk Powders Chocolate Whey Balls The wildcard entry for when one-o, the macro content for a mental boost that
your resolve is slipping, each will get the job done. Laidlaw wont deride your physical
The Protein Works
of these treats will soothe your raved about the taste: Id progress, you cant do better
Whey & Oat Crisp Flapjack
sweet tooth while packing eat this every day, if I could. just dont make it a habit if you
SIS Mint Chocolate Protein Bar enough protein to dissolve It tastes just like a Lion Bar. dont want to come unstuck.
Abdalla, meanwhile, threw
Muscle Builder
kitchen. Prices salmon stir-fry
cuts the average evening intake by
The Contenders 250kcal, squashing hunger with an
ocean of proven weightloss aids
Bulk Powders Complete arsenal, and a dose of solid scoops rst prize. Abdalla
Lean Mass Chocolate determination in the gym, praised the real chocolate
14 for 1kg youll be searing through taste while Price backed the
bulkpowders.co.uk fat while simultaneously ultra-ne Scottish oats as
packing on muscle where it a formidable and satiating
The myth that its impossible matters most. An equal- source of bre. Best of all for
to grow muscle and unveil parts blend of energy-giving late-night bulkers is Prices
your abs at the same time carbs and muscle-sculpting advice that being non-
remains just that: protein made with stimulant based, its ideal to
a myth. With the whey, egg white and use before bed. Well take it
right tools in your Scottish oats, Bulk over warm milk any day.
Powders oering
STRENGTH
BENCH DIPS
ALTERNATING
LEG LUNGES
FAT LOSS
PUMPING ON
FROG
PUMPS BURPEE MOUNTAIN YOUR STEREO
CLIMBERS If beating pain is all Future Turn On The Lights
in the mind, a solid Kanye West Black Skinhead
playlist of 130bpm Ludacris Rollout
SPEED T
ROTATIONS bangers is the ultimate Eminem No Love
MOBILITY tonic. Our on-tempo Lupe Fiasco Break The Chain
workout mix will power A$AP Rocky Long Live A$AP
CAN OPENER
your training sessions Schoolboy Q Hands On The Wheel
from start to nish NERD Brain
Chief Keef I Dont Like
Wu-Tang Clan I Cant Go To Sleep
TRAINER
Because t is thee new rich
EDITED BY MICHAEL JENNINGS
T ULTIMAT
THE U TE
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MO
MOBILITY
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BOOS
OOSTER KIIIT
BO
P/ 11133
POWER UPP
IN 4 WEEKKS
P/ 1066
FITN
FITNESS
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IN THE
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HOW TOO B G
BAG
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M NS
MENS
NSHEALTH.CO.UK
S CO K M
MEEN
N S HE
HEALTH 99
PT / 05.2017 FASTER FITNESS FUEL
SUPPLEMENTAL
MICROWAVE MUSCLE MEAL #19 BENEFITS #1
TIME TO MAKE YOU WILL NEED...
OVERNIGHT 6MIN
PROTEIN
Jumbo rolled oats, 75g
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TOP IT OFF
Transform any oat-
DELIVERY
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Medium red jazz apple
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sweet physiques. Prep our CARBS Squeeze of honey YOUR EASY EXTRAS
protein oats before bed and 67G 0% fat Greek yoghurt, 1tbsp
Dark chocolate, 2 squares
CRUSH
wake up to real morning glory Chia seeds, 1tsp
70-80% cocoa
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SPRINKLE
one teaspoon
of chia seeds
DRIZZLE
one tablespoon
of organic honey
DARK CHOCOLATE
60%
MENTAL SHARPENER
OF YOUR F
As well as a plethora of
antioxidants, dark choc
M THHEW FORD AT HERS AGENCY
CHIA SEEDS
DIOOS | FO STYLI
FOODD STY
ST IISSTT:: MAT
LLIS MA
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STTUUDIO
ST STU
0 0 0
ORGANIC HONEY
14
14
14
2
2
WORDS: MICHAEL JENNINGS | LDNMUSCLEE.COM | PHOTOG
122
122
12
4
4
10
10
10
6
8 8 8
MENSHEALTH.CO.UK MEN
ENS HEALTH 101
10
PT / 05.2017
01
SQUAT THRUSTER
02
PRESS-UP
3 SETS OF 10 REPS 3 SETS OF 12 REPSS
Hold the sandbag in front of your chest. With hands on the
Squat down until your thighs are parallel sandbag directly
with the floor (A), then explode upward underneath your
and press the bag oveer shoulders, tense yourr
your head (B). Stand ttall core to create tensionn (A)
(A).
for one count then sinnk Lower (B) and press down
d into
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03
OVER-THE-SHOULDER THROW
04
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to grab hold of it (A), keeping your back straight leg deadlift wwill power up your
neutral and core tight. Lift the bag up and hamstrings and glutees. Hold ld the
h sandbag
db g
throw it over one shoulder as you reach in front of you with knnees slightly
g bent (A).
A) HOT SE A
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h h your waist CH
A
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NG
MH 20
0KG
SA
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A He
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yo m
your s
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B burn body fat. Grab
b
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BE A
A menshealth
CH
B EBD
AWD
HTARL
GUTTER CREDIT
IEP
NOT
NOT
YOU NEED
MULTIPLY
PROGRESS
If you really want to master
askill, do it more often.
The same applies to growing
a muscle. By training your
legs twice a week, you reduce
the possibility of regression.
It takes between 48-72 hours
BE PREPAR
RED FEE
FEEL
for muscles to repair, so your
Before you think about squat PB Bs, youll need THE FO
ORCE
to prime your pins. Drop into the lowest
l position
p Curved d soles
l annd cushioning
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w using g your hhamper your abi b lity to develop
before your next workout. elbows, then walk your hands ou ut as far as yyou a mind-to-mus
d to uscle connection.
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s that
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brain, creating sstability. Leave
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DOWN
his clients bodies
for 15 years. Your
legs are up next
WORDS: MICHAEL JENNINGS | ILLUSTRATIONS: BEN MOUNSEY
CONTACT
See equinox.com
@LeeBrooksPT
FORM CHECK
How you set up under the bar is crucial. With the
barbell on your traps and feet at shoulderwidth GLUTE POWER
R
directly under the bar, initiate the squat by driving Because theyre the largest muscles in yourr
your hips back and sitting down between your legs. body, working your glutes garners a huge
Once youve reached parallel or lower, drive your calorie-burn. Youll also raise testosteronee more
mor
m
hips forward and squeeze your glutes to come up. than when you train any other body part. Programme
ogrammmee
in Romanian deadlifts for your next legs session
session.
n.
T BIG WORKOUT
THE
A 20 G O O
S
Gym bro or no, the bench press is a true hallmark
of strength. But to add plates youll need to do
more than just, well, bench. Use these accessory
exercises to add 5kg to your barbell every week
for a month. Youre gonna need a bigger T-shirt
01A
01
0 A
02A
01B
S O
UPPER LIMIT 01
BENCH PRESS
2
FLOOR DUMBBELL PRESSS
Your shoulders,, tris and back all
p
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p of dumbbells
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h d y or Fridays,
d y so your
y as yyou lower the barbell (A).
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m l can recover. Test out Dont bounce it off your chest; your elbows resting on the floor
your
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h start squeeze
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off each workout and add 5kg nnot to bend your wrists. Hold blades together, then press the
p week. We bet you can lift
per f it. for one count above your chest weights
w g to the top (B (B). Lower
b
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1 M S
MENSHEALTH.CO.UK
CO UK
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G
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N
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REVERSE BAND PRESSS
3 SETS OF 12 REPS 5 SSETSS OOF 3 REPSS
Build a strong set of triceps Attaching resistance
and g give your tendons a break bands places
p yyour
after heavy benching with a muscles under greater
bit of cable work. The high reps tension, prepping them too
willll keep
k your joints supple
l and d lift
f heavier weights later on.
g
get your blood pumping. g Hold The lower position of the move
a flat bar at a 90-degree
g angle g will feel considerably lighter
g
close to your sides (A)A and push (A
(A), so keep your movements
it down to fully extend your explosive as you press the bar
arms, keeping g your elbows in up as quickly as you can (B). Its
tight (B).
(B Tense for one count,, a good way to build confidence
then slowly raise again.
g . ffor more taxing g weights.
g
M S
MENSHEALTH.CO.UK
CO UK M
MENSS HEALTH 107
PT / 05.2017
0 20 7
06A
6A
05
05A
05
05B
WORDS: MICHAEL JENNINGS | PHOTOGRAPHY: PHIL HAYNES | GROOMING: SABINE CHAMMAS | STYLING: ABENA
OFEI | MODEL: LEE PHILLIPS AT ANDI PETERS MODELS | SHORTS ADIDAS.CO.UK, TRAINERS ASICS.COM
S OU
GHER 05
C OS G BENCHH
CLOSE-GRIP
06
Once youve recovered from
f BARBELL MILITARY PRESSS
M
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1 M S
MENSHEALTH.CO.UK
CO UK
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07A
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0 B
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LOCATION SHOT BY MATTHEW LLOYD | WITH THANKS TO THE FOUNDRY GYM, VAUXHALLL
07
BARBELL BENT-OVER ROW
08
RHOMBOID SHRUGG
3 SETS OF 8 REPSS 3 SETS
S S OF
O 100 REPSS
TThe strongerg your back, the Developing power in yourr
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M S
MENSHEALTH.CO.UK
CO UK M
MENSS HEALTH 109
SENTS
PRE
MH EVENT
FOCUS ON
LONDON
08 JULY
THE ORIGINAL, THE BEST WHATS INCLUDED
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candy minus the
learn a trick or two from Mr Z aperfect distillation of the like a stick of Swiss rock. The
high-end pricetag, about brand management. brands classic 50s design Freelancer Automatic leaves
you need to take For in an ever-more crowded and watchmaking craft. you in no doubt, thanks to the
a history lesson market, some ne pieces from Slightly older than Longines dials round window revealing
storied brands have fallen o is Germanys biggest watch the balance wheel of its top-
the radar. Luckily, that means brand, Junghans. With the notch mechanics. Wed go for
bargains waiting to be had. bulk of its circa-1000 output the bi-metal model (1575)
To begin, if its heritage 04 for the full 70s look.
and pageantry youre after, Big Ray would approve.
THE PORTFOLIO
01/
Throwing
Shade
No one said it would be easy.
Blue is a menswear perennial,
GROOMING: OSCAR ALEXANDER USING ESTE LAUDER & ESTE EDIT | MODEL: PATRICK NODANCHE AT ELITE | STYLISTS ASSISTANT: RICCARDO CHIUDIONI | PHOTOGRAPHERS ASSISTANT: HARRY HAWKES | VALSPAR PREMIUM WALLS & CEILINGS 21.98 FOR 2.5L B&Q DIY.COM
PATRICK WEARS
COAT 642 MICHAEL KORS
JACKET 1180
ERMENEGILDO ZEGNA
SWEATER 225 J CREW
SHIRT 40, TIE 35 AND
LAPEL PIN 20 ALL TM LEWIN
TROUSERS 185 DAKS
GLASSES 110 TOMS
BRACELET 95 NORTHSKULL
WATCH 395 LINKS OF LONDON
BAG 170 CAMBRIDGE
SATCHEL COMPANY
03/
Light Up
Her Life
If you still subscribe to the idea
that pink is in some way an
emasculating colour, its time
to get over it. Many a woman will
testify that it takes a real man to
wear pink and by real man they
dont mean caveman. On a date
night, it is likely that a women
would not just associate a man
wearing light pink with success,
but crucially with kindness, too,
says Kate Nightingale, consumer
psychologist and founder of
Style Psychology consultancy
firm. Meanwhile, a more lurid,
reddish shade may be associated
with danger and grab the attention
more forcibly for better or for
worse. Still think you might have
overdone it with the fuchsia
blazer? Unfortunately its too
late to change now. The human
brain is capable of forming first
impressions of someone within
as little as 50 milliseconds,
says Nightingale. Clothes are
a big factor in that process,
so pick wisely. In other words,
ditch the fuchsia blazer.
THE PORTFOLIO
PATRICK WEARS
COAT 865 PRADA
SHIRT 90 NORSE PROJECTS
TROUSERS 45 RIVER ISLAND
HEADPHONES 239 B&O PLAY
SUNGLASSES 120 FINLAY & CO
WATCH 45 SWATCH
BUM BAG 22 EASTPAK
S T Y L E - 0 5 /1 7
04/
Utility
Player
Were taught that too much
of a good thing is injurious, and
thats certainly true in the case
of pink. Overloading the fleshy
tones of your ensemble without
offering a contrast can lead to
you looking like a strawberry-
flavoured Mini Milk. Pink works
best on men when grounded
by a familiar masculine palette,
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PATRICK WEARS
BLAZER 575 AND
TROUSERS 245 BOTH PAUL SMITH
SHIRT 90 REISS
GLASSES 190
RETROSUPERFUTURE
BACKPACK 195 CAMBRIDGE
SATCHEL COMPANY
LAPEL PIN 20 TM LEWIN
BRACELET 95 NORTHSKULL
WATCH 100 NIXON
Smells Like Will they make you lift more, hit harder
or run faster? Probably not. But dont
kick sport fragrances into touch just yet.
Team Spirit
PHOTOGRAPHY / BARRY MAKARIOU
The best of these sharp, invigorating scents
still deserve their spot in your locker
First Aid Kit Routine breaks down when youre grafting in the gym.
Try our pick of the best wash-bag reinforcements
Deep
Impact
A dab of fragrance not
helping your recovery?
01/ Avoid The Burn 02/ Dry Run 03/ Pit Closure 04/ Hand Relief
Few sunscreens can Nothing hampers long- A deodorant cream Free weights turn even Follow our idiot-proof
survive a good sweat, distance outings like might sound somewhat white-collar palms into guide to sports massage
says Chris Beastall of a chafed perineum. This counterintuitive, callused mitts. I like
grooming blog Ape To cream-to-powder can but applying it by using this nourishing
Gentleman. This one be rubbed into thighs hand allows for really and dense cream to cure
offers good protection and the undercarriage efficient all-over pit gym hands because
and doesnt drip into to create a soothing coverage. Its super it absorbs so quickly,
your eyes mid-run. barrier, says Beastall. strength, too. No sweat. says Beastall.
Ultrasun Sports Anthony No Sweat Body Kiehls Antiperspirant Aesop Resurrection
Medium 20SPF 200ml Defence 90ml 20 Cream 75ml 14.50 Hand Balm 75ml 19
24 feelunique.com nivenandjoshua.com kiehls.co.uk aesop.com
01
Active Rehab
Best for: Endurance recovery,
alleviating tightness
A mix of functional and sometimes
sadistic muscle manipulation,
sports massage stretches and
elongates the muscles, breaking
down deep-seated tension,
says Marian Hook of Espa.
140 for 60min
02 espalifeatcorinthia.com
Northern Tights
Best for: Stress reduction,
general recovery
Swedish massage comprises
a variety of strokes executed
at a fast pace. These movements
increase blood flow and assist
with the removal of lactic
acid, while also relaxing the
nervous system, says Hook.
03
65 for 60min soothe.com
WORDS: AHMED ZAMBARAKJI | ILLUSTRATIONS: ADAM NICKEL
Feet First
Best for: General wellbeing
Reflexologists believe zones
on the foot correlate to parts of
the body. Pressure point therapy
can promote relaxation, release
toxins and boost circulation
while stimulating the nervous
system, says Hook.
04
100 for 60min johntsagaris.co.uk
The Jams
Nightwear as daywear is a tricky look thats
OUR GUIDELINES
PHOTOGRAPHY: OLLIE GROVE | STYLING: RICCARDO CHIUDIONI | PHOTOGRAPHERS ASSISTANT: MORGAN HILL-MURPHY | HAIR STYLIST: DENIS ROBINSON USING RUFFIANS RUFFIANS.CO.UK | GROOMING: OSCAR ALEXANDER USING CLINIQUE | GRENSON.COM, MRPORTER.COM
slipped off the runways and onto the backs
of the worlds fashion elite. Should you
follow suit or just pretend its a bad dream?
Thursday Friday
CYCLING RUNNING
8 x 20sec sprints 10k run
Take a 30sec rest Go at your own
between sets pace, focus on
Adjust the good form and
intensity and your breathing
resistance Stretch well and
to keep your get ready for
body guessing the weekend!
Around
The World
In
80 ADVENTURES
We all lead busy lives and precious time off is a chance to
rejuvenate. But really, who wants to waste their annual leave
juice-fasting on a joyless detox retreat? Thats why weve
curated the worlds most physically and mentally afrming
trips for the ultimate hormonal high. Prepare for invigoration
YOUR ESCAPE KEY
TURN OVER
TO FIND YOUR
BESPOKE 2017
WORDS: DAN MASOLIVER
POWER TRIP
01-02 14-15
Become A Gain Remote
Mongol Warrior Access
Master the skills that made Reaching the untouched
Genghis Khans army so hikeable terrain of Canadas
kick-ass. Make your own Rockies would normally take
bow, fire it while standing on so long your holiday would
horseback, then get to grips be over before you arrived.
with traditional Mongolian
wrestling techniques. 09-13 Solution: drop in by chopper
and be back in time for dinner.
From 2750 DIGITAL From 4815 tauck.com
responsibletravel.com DETOX Like that? Forget the copter and
Like that? Skijoring is just HIT PEAK ZEN take on the Welsh 3000 instead,
like water-skiing. Only where youll summit all 15 of Wales
Give your karma
on a frozen lake. And 3000ft peaks over three days.
a boost by living
with horses instead 545 wanderingaengustreks.com
among Buddhist
of the usual speedboat.
monks in their
From 1880 kulm.com
temple home, high
on the Tibetan 16-17
plateau. Just dont
try to initiate a
Savour NZ By Bike
WhatsApp group. New Zealand may be an
From 1995 monk adventure sports mecca, but
foramonth.com to fully appreciate the wild
PHOTOGRAPHY: ALEX TREADWAY, NICOLAS REYNARD, ALASKA STOCK IMAGES, CARSTEN PETER, ALISON WRIGHT, WE GARRETT, ALL NATIONAL GEOGRAPHIC CREATIVE | ADDITIONAL PHOTOGRAPHY: GETTY
ISOLATION beauty of Aotearoa, go easy
EXERCISE on the extreme and spend
Accessible only five days riding the car-free
by ship, and 1750 Mountains to Sea cycle trail.
miles from land,
British overseas
Free mountainstosea.co.nz
LET FLY AT
THE MANY territory Tristan Like that? For Alpine vistas a little
STRESSES OF da Cunha is not closer to home, harness the power
DAILY LIFE a hotspot for 4G. of the Maloja wind as you snowkite
From 4435 across frozen Lake Silvaplana,
oceanwide- near the Swiss resort of St Moritz.
expeditions.com From 80 carlton-stmoritz.ch
JUST DESERTS
Cross Saharan
sand-dunes by
18-19
day; camp out in Man Vs Mountain
the open under Mount Thor in Canadas
a breathtaking
canopy of stars Auyuittuq National Park may
by night. Netflix not be the planets tallest but
not included. its officially the steepest.
874 discover Youll need the strength and
adventure.com
courage of the mountains
BE A LONE Norse namesake to tackle it.
SURVIVOR Free nunavuttourism.com
03-04 05-06 07-08 From climbing
and abseiling to
Like that? Rising high above the
ice sheets of Patagonia, Mount
Go Without Snow Deep Dive Into Bud & Breakfast catching fish,
guide Diego will
San Valentin is breathtaking in
Summers in Aspen swap A Thermal Spa Stay at HotBox in Jamaica teach you how to
both senses of the word.
From 4690 worldexpeditions.com
skis for the States toughest Above ground sits a majestic and while away your days in live sans Google
mountain bike trails. Tackle 19th-century villa at the the blazing sun. Sorry, we up in the rocky
the Anaerobic Nightmare,
which asks you to climb close
heart of high-end Tuscan
resort Grotta Giusti. Delve
mean blazing in the sun.
Sample a full menu of herbal
Dolomite peaks.
POA rosalpina.it 20-21
to 500ft in less than a mile. a little deeper, though, remedies or take a tour around GET TO HEAVEN Chase The Waves
Or try the superfast downhill and youll enter an alien Nine Mile, birthplace of one Embark on a 15- If youll go to great lengths to
Deadline Trail. Be bold subterranean world, where Bob Marley. Refreshments day expedition surf a good break, there are
through the few more worthy than those
the Snowmass resort has you can cave dive in thermal are, of course, provided. pristine forests
a roster of pros to keep you waters, then surface for Double rooms from 80 per of Kyrgyzstans
of the Maldives Jailbreaks
firmly on two wheels. a well-earned massage. night hotboxjamaica.com Mountains of and Sultans, only reachable
2870 blacktomato.com 185 grottagiustispa.com Like that? Treat your palate Heaven range, by adaily seaplane.
to a wine-tasting tour of the staying with From 8000 tropicsurf.net
Like that? Hitch a helicopter up Like that? Utahs 10,000-year-old
vineyards of Provence, and spend nomadic families.
Kyrgyzstans Mingtur Pass, before Homestead Crater is the only warm- Like that? Not one for newbies,
a night at the Marquis de Sades From 2695
barrelling down to the nations water dive spot in the US, so you the icy Atlantic waves of Tjrnuvk
old haunt, Chteau de Mazan. wildfrontiers
remote border with Kazakhstan. can ditch the wetsuit. The mineral Bay off the Faroe Islands are as
From 356 grapeescapes.net travel.com
From 2690 worldexpeditions.com water is so fresh you could bottle it. turbulent as they are towering.
From 15 homesteadresort.com POA arenatravel.com
DELVE DEEP
IN YOUR
SEARCH FOR
INNER PEACE
24-25
Glow All Night
Candlelight? Such a clich.
Blow her mind with an after-
dark kayak tour of the Bio
Bays north of Grand Cayman,
where billions of microscopic
plankton radiate an electric
blue glow beneath the water.
From 44 sweetspot
watersports.com
Like that? A sunset kayak trip
around Rangitoto Island offers the
perfect vantage point from which
to take in the Auckland regions
youngest and largest volcano.
108 aucklandseakayaks.co.nz
26-27
Worlds End
Ice Climbing
Make like a Wildling in Game
of Thrones (albeit with more
success) and climb a vast ice
wall in Antarcticas frozen
valleys. Under the watchful
eye of an instructor, of course.
From 5654 polarcruises.com
Like that? If you want icy breath
and burning muscles, youll find
frozen waterfalls in the French Alps.
From 816 responsibletravel.com
28-29
Ski Fresh Powder
In Iraq. Yes, Iraq
High up on Halgurd, theres
no sign of the war ravaging ITS HIGH TIME
the country only acres of FOR A COSTAL
untouched powder, fit for TRIP WITH
MORE DEPTH
a 10-day skiing expedition.
From 1970 anotherworld
adventures.com
Like that? Too close for comfort
to a war zone? Instead, paraglide
onto the otherwise inaccessible
Alpine snow fields in Les Arcs.
From 94 speedriding-school.com
30-31 32-33 34-35
Fat Bike The Fjords Longwave Action Ride The Worlds
With tyres the size of a small Chicama on Perus Pacific Highest Railway
cars, fat bikes allow you to coast has iconic status among That its about the journey,
pedal your way over the surfers, for good reason: the not the destination is a gap-
course of five glorious days unique off-shore geology year platitude, but in this case
across a 200km stretch of creates a single, unbroken, its true. This 11-day rail trip
virgin terrain between the mile-long wave. Catch it right from Lhasa in Tibet to rmqi,
glaciers of Kangerlussuaq and you can ride the crest for China, takes in the Himalayas,
and the coastal town of a full two and a half minutes. reaching a height of 16,640ft.
Sisimiut in the Arctic Circle. From POA aracari.com From 8050 goldeneagle
4958 fatbike-greenland.com Like that? So-called cold Hawaii, luxurytrains.com
Like that? Pro cyclists do their Klitmller in Denmark is much like Like that? Through mountains,
pre-season prep on the roads of regular Hawaii in terms of its high- deserts and salt flats, the American
TAKE THIS YEARS SKI quality surf spots. Bring thermals.
Mallorca; for an even tougher railway allows you to appreciate
TRIP FURTHER OFF-PISTE challenge, take your Lycra to the POA coldhawaii.com the 3400 miles between California
islands superb MTB trails. and New York at high velocity.
From 24 tramuntanatours.com From 172 dereklow.co
40-41 47-48
All-Terrain
Join The Tribe 42-46
Adventure
As if they didnt have enough
The Moken people of adventure sports to choose
AMAZING from, the innovative Kiwis
Myanmar have preserved RACES have created packrafting.
the same semi-aquatic way TRI TO KEEP UP
Strap an inflatable kayak to
of life for over 4000 years, your back as you hike across
If Chia Triathlons
1.9km swim, 90km the rocky terrain, then inflate
living aboard hand-built cycle and 21km for the surging whitewaters.
boats. Theyre so used to run dont take
your breath away,
376 packraftingnz.com
free-diving up to 20m for the azure waters
Like that? Take it underground.
Squeeze, shuffle and spelunk your
shellfish that their eyes and Sardinian
vistas most
way through the dark, dank yet
stunning caves of Snowdonia.
are said to have developed certainly will.
140 followyour
From 79 go-below.co.uk
underwater vision. Join passion.it
them as they teach you to RUN THE 49-50
spear-fish. Like an episode GREAT WALL
See The Greatest
of Blue Planet made real. Hit a different
kind of wall by
Shoal On Earth
competing across In June, millions of sardines
POA njcharters.com
an undulating swarm the South African
Like that? Most people go out of their 42.2km section coast en route to the Indian
way to avoid snakes. Go out of yours of the Great
Wall of China.
Ocean, drawing opportunistic
to accompany Chennais Irula tribesmen dolphins, seals and sharks.
From 980
on their daily (and potentially deadly) anotherworld Dive among them to watch
snake-catching sojourns. adventures.com the ferocious feeding frenzy.
From 120 vivanta.tajhotels.com 1875 diveworldwide.com
QUADRUPLE
THREAT Like that? Let top photographers
Triathlons are so and Blue Planet cameramen guide
2016. The four- you on a dive in the Antarctic waters.
discipline NW05 From 3940 responsibletravel.com
quadrathlon in
Morocco includes YOUR HOLIDAY HOTSPOTS
desert biking ARE DUE A SEA CHANGE
and orienteering.
From 3495
igoadventures.com
GO ULTRA IN
MAURITIUS
Tackle the Ultra-
Trail Raidlight
Beachcombers
120km trail
course. Or enter
the easier 10K
and soak up the
Mauritian sun.
36-37 38-39
106 beachcom
ber-events.com 51-52
RUNNERS HIGH Cycle A Century
Leap Of Faith Ride Rapids Reaching 2300m Subvert your stereotype of
A normal bungee jump is over In Umbria in altitude, the
Nepal Marathon is
the all-American road trip. To
so fast, your brain is too busy Only an hours drive from the see the diverse landscape at
drowning in adrenaline to one of the highest
hustle and bustle of Rome are races in the world.
its rugged best, youve got to
process whats happening. the manmade Marmore Falls. Participants will get off the freeway and onto
Not so in the worlds highest At the base of the waterfalls, raise their red your bike. Colorados Red
bungee from Macau Tower. board your dinghy and do blood-cell count Rocks Century route takes
Jumping from a colossal and awareness for
battle with the fourth-degree in 100km of dusty, almost
a variety of NGOs
233m, youll have ample time rapids lying in wait over a in the process. Martian mountainscape.
to contemplate your mortality. frothing 3km stretch of river. From 495 64 redrocksgranfondo.com
354 macautower.com.mo 34 raftingmarmore.com anotherworld Like that? The achingly steep
Like that? Middlesbroughs MAY AS WELL BE IN IT adventures.com hairpins of Mont Ventoux reliably
Like that? On the Afon Tryweryn
transporter bridge may be only FOR THE LONG FALL in North Wales, the boulder- throw up drama in the Tour de
50m high, but leaping from it strewn whitewater is every bit as France. Join the greats and take
face-first toward the murky river powerful as its Italian counterpart. on the Giant of Provence yourself.
Tees is still frankly terrifying. From 66 canoewales.com 789 responsibletravel.com
From 60 experiencemad.co.uk
EMBARK ON AN
EVERESTIAN
ADVENTURE ON
A SAFER SCALE
53-54
Experience
Base Camp
You dont have to risk life
and limb on the South Col to
experience the immensity
of Everest. On this 17-day
trek up to base camp,
youll see the mountain in
all its majesty and from all
angles, including from the
summit of neighbouring
Kala Patthar. This should be
top of the list for any hiker
worth his boots.
From 1209 walksworldwide.com
Like that? Granite pillars that soar 6500ft
into the sky, and glacial waterfalls that
cascade into glittering, crystal clear lakes.
Yes, youd be wise to add the W Hike
through Patagonia to that list, too.
From 2862 intrepidtravel.com
60-61
Leader Of The Pack
Become a bona fide musher,
leading a pack of powerful
55-59 Greenland dogs across the
FANTASTIC snowscapes of the Ilulissat
BEASTS Icefjord, a Unesco World
KILLER Heritage site. Over four days
CONSERVATION and nights, youll camp out
Head to Atlantic on the tundra, huddling
Canada and join for warmth under reindeer
the first ever furs and looking out for the
census of orcas.
Make those
Northern Lights. Very cool.
sightings count 1700 anotherworldadventures.com
for more than just Like that? With air temperatures of
Facebook likes. -50C in winter, the most enjoyable
2990 responsible activity in Oymyakon the coldest
travel.com inhabited place on Earth remains
THE CIRCLE to hole up in your hotel with a loved
OF LIFE one keeping each other warm.
From 770 yonderbound.com
After two decades
of being off limits
to tourists, the
Eastern Serengeti
grasslands have
reopened for
front row seats to
the Lion King IRL.
From 320
asiliaafrica.com
PICK UP A
PENGUIN
This journey to
the South Pole
covers kite-skiing
and ice climbing,
but the highlight
has to be chillin
with a 6000- WATCH YOUR
strong colony of WORRIES TURN
emperor penguins. TO MUSH IN
From 50,140 MOMENTS
white-desert.com
BEAR GAINS
Want to get close
to wild grizzlies
without getting UPGRADE THE ENVIRONS
mauled to death?
Make for the 62-63 64-65 OF YOUR YOGA SESSIONS
Cariboo Mountains Jungle De Luxe Stand On Top
of British Columbia
with Gary Zorn
If the Ewoks had possessed Of The World
AKA The Bear the architectural nous to When Frederick Cook first
Whisperer. build a five-star luxury resort, reached the North Pole back
5195 wildlife Mashpi Lodge would be it. in 1908, he didnt have the
worldwide.com Nestled high in the canopy luxury of toasting his arrival
GIVE YOURSELF
of the Equatorial Choc Bio- with a glass of champagne.
THE HUMP Region one of the most You will. Travelling on board
From July through important biodiversity spots the worlds most powerful
to October, the on the planet you have all icebreaker the nuclear-
Polynesian the flora and fauna of the powered Victory day trips crystalline Adriatic waters,
paradise of Tonga
remains one of
Amazon rainforest on your
doorstep, alongside all the
include hot-air balloon flights,
helicopter trips and zodiac
66-67 run through the dense pine
the only places
you can snorkel mod cons (and then some) rides around floating icebergs. Recharge Your forest, then dance until dawn
in the company of a world class hotel. 19,000 responsibletravel.com Batteries under the star-swaddled sky.
From 115 a night
of majestic Double rooms from 1162 per During summer months, the
Like that? Fly over Western obonjan-island.com
humpback whales.
4200 responsible
night mashpilodge.com Australias iconic Horizontal Falls entire island of Obonjan off
by seaplane and see the incredible the coast of Croatia turns Like that? You may not get the
travel.com Like that? Bob along the sunken
natural phenomenon of a 5m-high Adriatic sun or the wellness-loving
canyons of Canadas Nahanni itself over to the pursuit of
waterfall rising out of a flat sea. Europeans, but yoga on the Cornish
river, past the hot springs and cutting cortisol levels. Flow
From 490 horizontalfalls coast is every bit as rejuvenating.
breathtaking waterfalls of this
adventures.com.au through sun salutations as POA beachretreats.co.uk
beautiful Word Heritage site.
From 4390 worldexpeditions.com the sun rises over the
SURFS SUP
Supersized
stand-up paddle
boarding (SUP)
74-75 is the best way
to take in the
Go Off-road geological beauty
InMexico of the Cornish
coastline, and get
Pilot your very own state-of- a decent upper
the-art, race-ready dune body workout in
buggy and leave your fellow the process.
rally drivers eating desert 40 newquayact
ivitycentre.co.uk
dust. Youll hit speeds of
up to 90mph as you tear STEELY
around the arid landscape DISPOSITION
of Baja California in buggies The Lake Districts
designed to handle the bump very own via
and grind of the infamous ferrata where
you scale sheer
Baja 1000 off-road race. cliffs using only
No wall will stop you. iron-rung holds
8515 momentumadventure.com is not for the
Like that? Speed over Icelands faint-hearted. Or
gnarled lava fields and volcanic weak-gripped.
sand deserts in a specially adapted 45 honister.com
off-road buggy. Ice, fire and 4x4 fury.
6060 momentumadventure.com
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WEAR YOUR
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SLEEVE
WITH RAT RACE APPAREL
H
aving laid on 400+ events for almost
a million people since 2004, Rat Race
certainly knows its field. From city to
summit and everywhere in-between, its
journey has included the creation of a number
of audacious adventure events for anyone to
take on. Rat Race doesnt discriminate just
embraces the ordinary adventurers who simply
love the thrill of the race. So, with a sound
understanding of what adventurers want from
a clothing range and what they need to get them
through a race, Rat Race Apparel was born.
TRAILBLAZER SHORTS
The Teflon treated linerless
shorts and compression tights
are designed to be worn together
for the ultimate, comfortable run.
MH PROMOTION
GETTING TO THE
START LINE IS JUST
AS IMPORTANT TO
US AS GETTING TO ULTRA TOUR OF EDINBURGH 22 OCT 17
ANSWER
Well, as it transpires, not a improve messaging between consider getting down and dirty
great deal for your muscle mass the body and brain, increasing at MHs Survival of the Fittest
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spirits. Embrace the most literal If, however, youre a stick-in- for one of our four city events at
interpretation of the train dirty the-mud about such unlikely mhsurvival.co.uk (Manchester,
maxim and you have on your uppers, you might want to know for the record, is host to the
hands a potent mood-booster. that separate research from muddiest course). Good clean
Researchers at the University of Sage Colleges in Troy, New York, fun always was overrated.
Bristol found that exposure to confirmed the same bacteria
also curb anxiety in mice. In their
studies, rodents exposed to