CONTENTS ER

AUG
2016 O
N
TH
E
CO
V

26
GRIT BEFORE GLORY
National swimmer Quah Zheng Wen
aims to make a splash at the Rio
Olympics. But in order to compete with
the worlds best, he has to train like one.

23 70 DONT DISS
THE EMOJI
Forty-nine percent MADE IN SINGAPORE
thats the number of How to get stylish for our
emoji-texting single climate without burning a
women who are hole in your pocket.
sexually active, versus
21 percent who
dont use them.

50 36
58
FITNESS TRACKER IS IT POSSIBLE TO
FACE-OFF MAKE 100K BY 30?
Which of these tech Heres some money wisdom
gizmos will give you bang to build up your savings.
for your buck?

HACK YOUR HORMONES

Balance your chemistry to sleep
beter, boost energy and burn fat.

PUT A SPRING IN
YOUR STEP
A ve-in-one-hit wonder,
the Rollback to Inchworm
incinerates fat while
increasing tness, exibility
and balance. Yes, it hurts.
But trust us, it works.

IN EVERY ISSUE ON THE COVER

PHOTOGRAPHY: CHARLES CHUA
08 EDS NOTE 12 ASK MENS HEALTH HAIR & GROOMING: DAX DYE
15 BULLETINS BOARDSHORTS: ADIDAS ORIGINALS
STYLING: AQUARACER BY TAG HEUER
87 PERSONAL TRAINER MODEL: QUAH ZHENG WEN
112 EXTRAS!

2 AUGUST 2016 M E N S H E A LT H . C O M . S G
 CONTENTS
AUG MMA X CROSSFIT

2016 88
WORKOUT: FIGHT
GONE BAD
Designed to mimic a mixed
martial arts contest, this is a
frantic 17-minute gut check.

34
GIVE SOME,
GET SOME
100 STAR IN THE
MAKING
National marathoner
Your four-step guide Neo Jie Shi shares what
to rubbing her the its like to qualify and
extremely right way. prepare for the biggest
event in her life the
Rio Olympics.

46 90
TRAVEL BACK IN TIME
Kelvin Tan heads to Zhengzhou,
China with Tiger Airways and
discovers how its a real blast
from the past there.

FORGE ABS
OF STEEL
Strengthening
your core and
lower back will
help you nail
the sit-up IPPT
station.

102 104
HIT THE
GROUND
RUNNING
Don these
footwear and get
ready to shave
seconds of
your next trail or
road race.
OWN PACE,
OWN TARGET
After taking part in two Asics
City Relay races this year,
Mcken Wong reveals what its
like to compete in this format.

4 AUGUST 2016 M E N S H E A LT H . C O M . S G
 GET IN TOUCH
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 Global Editions/
EDITORS-IN-CHIEF

Australia
IAN COCKERILL
Brazil
SERGIO XAVIER

5 SKILLS YOULL HAVE Bulgaria

VLADIMIR
KONSTANTINOV

MASTERED AFTER READING THIS ISSUE China

ZHOU SONG
Croatia
ROBERT FRKOVIC
France
PATRICK GUERINET

ITS NOT Germany

MARKUS STENGLEIN

1
EASY BEING
P92
Greece
VASSILIS
GEORGAKAKOS

AN ATHLETE Training Secrets

Hungary
MT PSZTOR
India
From Americas AROON PURIE
Take Quah Zheng Wen, this
Top Gyms. Indonesia
issues Mens Health Cover NINO SUJUDI
Guy and one of our national Italy
ENRICO BARBIERI
swimmers at the Olympics in
Kazakhstan
Brazil. Hes been waking up at ANDREY MANUYLOV
about 4.45am since he was 14,
as his training starts at 5.30am.
2 Malaysia
JOHN NG
Netherlands
And thats not all. He also has

P32
JAN PETER JANSEN
afternoon practices that begin Philippines
about 2.30pm and end about ALLAN MADRILEJOS
Poland
7pm. And he does this 10 times The Best Books KRZYSZTOF KOMAR
a week, spread across Mondays To Pick For A Portugal
to Saturdays. Beach Laze. PEDRO LUCAS
Romania
And you thought your job was MIHAI GHIDUC
tough. Now, imagine doing this Russia
while worrying about geting a KIRILL
VISHNEPOLSKY
paycheque or, at the very least, Serbia and
training funds. 3 Montenegro
IVAN RADOJCIC

P50
Sport Singapore does help our Singapore
athletes with the cost of training, KELVIN TAN

competition and education but South Africa

JASON BROWN
its not really a lot. Basic grants Earn $100,000 South Korea
start from $600 to $30,000 By Your 30s. SEUNG KWAN PAIK

depending on the athletes Spain

JORDI MARTINEZ
performance and potential. For Thailand
example, to qualify to apply CHATCHAWIN
UNHANUN
for $30,000, athletes need to
Turkey
have at least achieved a top- FATIH BYKBAYRAK
eight placing in the world
championship of their sport.
4 Ukraine
DMITRY PRIBYTKO
United Kingdom
So, clearly, they dont do it for TOBY WISEMAN
the money. Zheng Wen admits
that it is pret y much eat, sleep,
and swim.
People dont see the grit and
sacrices its not all glamour,
P34
How To Give A
Great Massage.
Latin America
FRANCISCO CUEVAS
ARGENTINA

ARUBA

CHILE
he reveals.
COLOMBIA
If thats not enough reason
to cheer on your fellow COSTA RICA

Singaporeans this National Day CURAAO

month, I dont know what is.

5 DOMINICAN REPUBLIC

ECUADOR

P54
Master Online
Shopping.
EL SALVADOR

GUATEMALA

HONDURAS

MEXICO

Editor NICARAGUA

PANAMA

PERU

VENEZUELA

8 AUGUST 2016 M E N S H E A LT H . C O M . S G
 NOW! AT MENSHEALTH.COM.SG

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menshealth_sg

To Your Body
When You Run
The benefits of aerobic activities such as running or
cycling are unmistakable. But a few of its odder side
effects like maybe tasting blood during a race could be
mistaken for symptoms of problems and cause unwanted
alarm. Worse, you might even avoid such exercises
altogether. Find out what some of these strange effects
are and why theyre happening to you.
www.bit.ly/runeffectsmh
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youll learn how to upgrade your muscle
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the girl. www.bit.ly/1YHEeSA
The Reason
Why She Stares
At Your Mouth

We shouldnt be reminding you

to take care of your dental
TEXT MCKEN WONG

hygiene, but this might make

you sit up and take notice. MH Video
Women pay attention to a
mans mouth and teeth to
decode if he will be a good
5-MINUTE DIY 3D HOLOGRAMS
mate as well as his kissability.
If your mouth looks like it
belongs on a warning ad from Its time to impress your buddies or
PHOTOS 123RF.COM

a cigarette pack, youve got date with this neat trick that plays 3D
work to do to before you start holograms on your iPhone, iPad or
locking lips with anyone. Galaxy Tab S.
www.bit.ly/goodkissermh www.bit.ly/hologrammh

10 AUGUST 2016 M E N S H E A LT H . C O M . S G
ASK MENS HEALTH LIFES QUESTIONS ANSWERED

STEP UP TO THE
MIC AND SING AS
THOUGH EVERYONE
CAN HEAR YOU.

hen post-work
drinks look like

WHATS THE theyre turning into

pre-dawn karaoke
renditions of Eye

BEST WAY TO of the Tiger, you

PHOTO E LN U R A M I K I S H I Y E V/123RF

might be forgiven

WIN FRIENDS for cutting your

losses and making
a tactical exit.

AND INFLUENCE But being prudish

is not the same

PEOPLE? L.J. as prudence.

In fact, being the
mart social move.
New research from the University of Oxford found that singing

12 AUGUST 2016 M E N S H E A LT H . C O M . S G
 GET MORE ANSWERS TO LIFES QUESTIONS AT MENSHEALTH.COM.SG/ASK-MH

benefits as yoga, though we
suspect this depends on the
track chosen.
For maximum networking
effect, its best to opt for one
you can sing in a low octave.
Thats because deeper, more
measured voices are linked to
authoritativeness and superior
leadership potential.
For you, that means Jacky
Cheung, Michael Buble or
David Bowie is in, while Steven
Tyler should remain firmly in
the Where are they now?
file. But then, you knew that
already, didnt you?
I KNOW I GET ENOUGH
SODIUM IN MY DIET, SO
WHY DO I SOMETIMES
CRAVE SALT? Dan
That hankering is all in your
head. The amount of sodium in
the average diet far exceeds
that needed for survival, says
Marcia Pelchat, a researcher at
the Monell Chemical Senses
Center in Philadelphia.
Over time, the excess may
cause changes in certain areas
of your brain associated with
motivation and pleasure,
including your ventral
tegmental area part of a
region thats been implicated
in drug abuse and addiction,
according to US research.
Even one day of cutting
back on salt could prompt
you to want and need more,
she says.
Get the picture? Youre
hooked. And while you could
just go cold turkey, slowly
getting yourself off sodium
also works.
Studies show that reducing
your sodium intake by 30 to
50 percent can help reduce
salt cravings within two to
three months.
To help resist the hankering
for salt when youre dining at
home, keep some oregano
within reach.
In a Brazilian study, people
who initially opted for a salty
piece of French bread later
preferred the taste of a low-
sodium slice seasoned with
the herb.
LEGAL EASE
CAN I SUE IF SOMEONE
RUNS ME OVER WITH A
WHEELCHAIR? Rob
A key question would
be whether the act was
intentional or otherwise,
says Samuel Seow,
managing director of
Samuel Seow Law
Corporation. Where there
was no intention to injure,
the operator may be
subject to claims under
thetort of negligenceby
the person injured, under
which the person injured
would claim for damages.
Where there was an
intention to injure, the
operator may be charged
and subjected to criminal
sanctions, and may be
liable for a jail sentence, a
fine, or both.
Do you have a question about the
law that you want to find out?
Please send it to us at
magmenshealth@sph.com.sg.
The legal information here does not constitute
legal advice. You should always consult a
lawyer for the professional assurance that our
information, and your interpretation of it,
is appropriate to your particular situation,
before you commence any sort of legal action.
We are not liable if you fail to do so.

IS IT SAFE TO EAT EXPIRED

PROTEIN POWDER? Martin
YES?

MAYBE
Are you worried about your
bowels or your biceps?
helps people to bond
Protein powders dont spoil
faster than any other group
like food does, because a dry
activity. According to
environment makes it hard
psychologist Dr Eiluned
for microbes to grow, says Dr Bob Roberts, professor of
Pearce, singing from the
food science at Penn State University in the US. So unless
same hymn sheet helps us NO? youre storing your tub in a warm, humid place, youre fine
to build social cohesion when
on the underpants front. But its muscle-building mojo does
there isnt time to establish
diminish over time. Protein reacts with the milk sugars,
one-to-one connections
resulting in a breakdown of the amino acid lysine. If you
in a group.
lose lysine, then the powder will not be as complete of
Which means a duet with
a protein, says Dr Roberts. Only a day or two past the
your manager could be the
expiration date? Another sign of degradation is a fade in
best way to perfectly pitch a
decent pay rise.
MAYBE? flavour, says Dr Roberts. If you taste cardboard, toss it.
It has also been suggested And if it always tasted like cardboard, no wonder the stuff
that singing can deliver many sat around for so long.
of the same meditative

AUGUST 2016 13
 KICK-START YOUR
METABOLISM
After years spent in the lower circles of nutritional purgatory, bread has recently had
something of a rebirth. While the once mighty white is unlikely to surface any time soon, whole grains
and a wide variety of seeds have seen the artisan loaf rescued from the inferno by those after lower
GI energy to go with their protein. Now, it seems that toast has completed its renaissance story,
with a study proving that barley kernel loaves are an effective, if surprising, fat burner.
Research published in the British Journal of Nutrition found that subjects eating barley kernel bread
with breakfast, lunch and dinner had higher metabolisms for up to 14 hours, as well as better
appetite control. The studys experts point to barleys positive effect on gut hormones ones that
simultaneously accelerate fat burning and reduce inflammation that can cause bloating.
In the long term, this could take a healthy bite out of your risk of cardiovascular disease and diabetes.
In the meantime, putting the wonder grain in your toaster will keep your own breadbasket well sliced.

TAKE
UNWANTED FAT
OUT OF THE
TOASTER AND
INTO THE FIRE.
PHOTO WIM STEENKISTE/123RF

AUGUST 2016 15
 HEALTH

THE
EASYFIX

(E Y EB A LL) G E E R ATI N I LK A E W/123RF & (CHOCOL ATE) KUBAIS/123RF

FOREYE
STRAIN
If youre stuck staring at a
MAKE UP FOR computer screen all day, you need
LOST SLEEP to regularly rest your eyes. The
Clocked a lousy cardio American Optometric Association
time after a restless recommends the 20-20-20 rule:
night? Its nothing to
First, set your phone to buzz every
do with tiredness.
Fitful shuteye impairs 20 minutes. When the alarm rings,
your ability to absorb focus on something thats about
oxygen and shortens 20 feet away for 20 seconds. This
the amount of time

P H O T O S ( WA S H I N G H A N D S) J O H N T O M A S E L L I / 12 3 R F,
will help your eye muscles relax.
your body can cruise
aerobically before it And youll have an excuse for
makes the switch to staring mindlessly into the
anaerobic, and all distance. Thats not daydreaming
the lactic agony that its preventive medicine!
entails. Thankfully,
DIGITAL IMAGING ASHRUDDIN SANI

theres a solution.
According to the
Japanese Circulation
Journal, magnesium
oil spray is more
instantly enlivening
than caffeine and,
better yet, raises
the minerals
concentration in your
muscular cells that
prolongs that blissful
period of aerobic
exercise capacity.

16 AUGUST 2016 M E N S H E A LT H . C O M . S G
 BOOST FERTILITY AND
WARD OFF CANCER
The University of Utah in the US has found that men with
abnormally low sperm counts are 10 times more likely to
develop testicular cancer. If hard facts like this leave you
feeling flaccid, get yourself to the kitchen. A study in Fertility
and Sterility found that consuming a combo of zinc and folate
is the best way to improve your sperm count. Now, while a diet
of oysters and broccoli would satisfy these requirements, its
not exactly sustainable. Instead, a granola breakfast should
stiffen your resolve.

MILK
THE PERCENTAGE INCREASE IN STROKE
RISK FOR PEOPLE WHO DONT EAT
BREAKFAST VERSUS THOSE WHO DO. AN
CHOCOLATE
EARLY FEED MAY HELP PREVENT MORNING
SPIKES, SO KEEP BOILED EGGS IN THE
IS NOT EVIL
University of Aberdeen researchers in
FRIDGE TO GRAB AND GO. Scotland have chanced upon a sweet deal
SOURCE: STROKE that will make choc binges guilt-free. The
study, in the Heart journal, found that
enjoying 100g of milk chocolate a
week lowers your chance of death
from heart disease by 25 percent
and your stroke risk by 23 percent.
We cant promise itll do much for your
six-pack, though.
CHANT AWAY
HEART ATTACKS
There are genuine health
concerns in the course of a
big football match. In fact,
during Englands clash with
Argentina in 1998, there was
a 25 percent upstick in A&E
admissions for heart attacks.
Now, whether David Beckhams
petulant flick of the heel was
the sole cause of the stress,
we cant be sure, but fervent
support can put a strain on your
ticker. The release? Sing like
youre winning. Researchers at
the University of Gothenburg
in Sweden found that the
controlled, rhythmic
breathing associated with
belting out a football chant
scores you the same positive
cardiovascular effect as yoga.
Bring in the natural release of
the stress-beating hormone
oxytocin as a result of your
chanting and youll manage
the rise of cardiac foul play.

AUGUST 2016 17
THE
WEIGHT
OFWATER
Dont let its high GI rating turn
watermelon into a forbidden
fruit. It is rich in the amino
acid L-citruline, which,
according to researchers
at Frances Sorbonne THE AVERAGE PERCENTAGE
University, has a profound STAMINA BOOST ENJOYED BY COFFEE
effect on body composition. DRINKERS DURING RUNNING AND
The study, published in The CYCLING TIME TRIALS.
Journal of Nutrition, found SOURCE: THE UNIVERSITY
OF GEORGIA IN THE U.S.
that when compared with
other amino acids, the
L-citruline present builds SHAKE
9 percent more lean size, THINGS UP
as well as juicing up the Give your shakes and
production of regenerative smoothies a healthy
hit with this shopping
proteins that build muscle. list from nutritionist
Scott Baptie.

CHANGE OF CULTURE
Out of whey? Low-fat
Greek yogurts high
protein content
EDIBLE rebuilds muscle and
SPF IS IN staves off hunger.
When the sun comes out, Plus, the probiotic
while women tend to lose boost aids digestion.
their inhibitions and whip out
sunscreen, men wont lose their ROOT OUT PAIN
heads and get on the sauce Anti-inflammatory
unless that sauce comes in ginger lessens muscle
the form of a vibrant Mexican soreness after hard
marinade. New research from the training, reports the
University of Arizona has found University of Georgia in
PHOTO MONCHAI TUDSAMALEE/123RF

that bixin, a compound found in the US, so you can push

a natural ingredient used in all over again tomorrow.
many Central American recipes,
can increase your natural SPF. HOLY GUACAMOLE
The ingredient to look for is Its not just bananas
annatto otherwise known packing cell-powering
as the poor mans saffron potassium. Avocados
which triggers the production contain 42 percent
of antioxidants to prevent more, with just 3
the formation of sun-induced percent of the sugar.
cancer cells. And they add texture
to smoothies.

18 AUGUST 2016 M E N S H E A LT H . C O M . S G
RUN
WITH THE
HERD
Can sane folks learn from those
wacky ultra-marathoners? We can
certainly try. A South African study
found that competitors with the
fastest times tend to run together
at the start of the race. So, for your
weekend race, find others who are
running at your goal pace and hang
with them, at least in the beginning.

PHOTOS (RUNNER) MARCOS C ALVO M ESA /123RF & (B OXER) OSTILL/123RF

COMPOUND YOUR
TRAINING FOR
FAST MUSCLE
Spending hours researchers
targeting specific have discovered
muscles while that multi-joint
neglecting movements like
others is not only the pull-up and
counter-productive, military press,
its inefficient. If which work
your mission is to several
attain the perfect muscle groups
beach body, new simultaneously,
research advises a are equally
more economical effective
strategy: calling at building
in joint forces. individual
According to a muscles as
study published in isolated, single-
the Asian Journal joint work namely
of Sports Medicine, bicep curls and
Brazilian tricep extensions.

20 AUGUST 2016 M E N S H E A LT H . C O M . S G
 RETHINK YOUR ROUTINE
Who needs maths when youve got muscle? Heres the problem: John uses 5x5 training: doing five sets of five reps to build
strength. But his friend Bob hates maths, so he just does 25 reps to failure. Whos getting stronger faster? Hint: In a UK study,
men who did 5x5 workouts on one leg but 25 reps on the other ended up with nearly identical results in both legs. But the
reps-to-failure leg gained that in only half the time. Pencils down, times up. The point is you dont have to be a genius to figure
out what you should do.

STRETCH TO
GOOD EFFECT
Brazilian scientists have
discovered that stretching
the muscles opposite to the
ones youre about to use
provides an instant strength
boost that will help you pump
out 15 percent more reps.
Lets put that into context: It
means if youve booked a heavy
session on the bench, the best WHAT
thing you can do is to loosen up
your lats first. Likewise, a series
of heavy bicep curls will be well
THE
served by a preliminary tug
on the triceps. HECK IS
ELEVATE YOUR
LIFTING GAME
SPOXING?
This hybrid boxing and spinning
Beloved of pro cyclists workout was invented by Esther
for its legal endurance- Solano of Epic Boxing & Fitness in the
spiking benefits, US, and is an interval training that features
hypoxic training is the a whole lot of spinning and boxing moves.
workout for those who The timing takes its cue from pugilism,
cant afford a month with a dozen three-minute rounds and
training in the high 30-second rests in between, ending with
altitudes of Nepal. The 10 minutes of core work. A single workout
reduced oxygen can burn as much as 1,250 calories.
increases your red blood
cell count, so your
muscles can work harder
once you return to sea
level. However, the most
significant effect isnt on
your stamina but on your

.
strength. Research in the
International Journal of
Sports Physiology and
Performance found the
same oxygen deficit
during resistance
training triggers a THE PERCENTAGE
flood of human growth IMPROVEMENT IN THE
hormone. Two sessions
a week for six weeks
VERTICAL JUMP OF NOVICE
saw a 10 percent rise in LIFTERS AFTER 10 WEEKS
muscle size and, most OF DEADLIFT TRAINING.
notably, a 22.5 percent SOURCE: THE JOURNAL
improvement in OF STRENGTH AND
strength. CONDITIONING RESEARCH

AUGUST 2016 21
 CUT TIME DOWN TO SIZE
Portion sizes form a direct relationship

OUTDOOR with weight loss. Heres how to

mitigate mealtime excess.
T-MINUS 20 MINUTES T-MINUS TWO

BENEFIT According to researchers at

Down Hunger
Chugging a pre-meal
pint of water leads to
a 44 percent greater
weight decline.
MINUTES
Switch Off
Distracted TV dining is
now proven to make
you eat more and
quicker.
California Pacific Orthopedic VIRGINIA TECH
UNIVERSITY IN THE AMERICAN
and Sports Medicine, men THE U.S. JOURNAL OF CLINICAL
who sweat it out outside the NUTRITION
gym and embrace the great T-MINUS 10 MINUTES
outdoors lose, on average, Seasoned Eatings T-MINUS ONE
Fill a meal with MINUTE
3.2kg more than the indoor melegueta pepper, a Tap Out
types. They also have 6 spice shown to slice Strange but true:
percent less body fat. And a stubborn belly fat. Tapping your forehead
better tan, presumably. TENSHI COLLEGE IN for 30 seconds curbs
JAPAN hunger by 10 percent.
MOUNT SINAI
T-MINUS FIVE ST LUKES HOSPITAL
MINUTES IN THE U.S.
Rinse Cravings
Use vanilla-scented T-MINUS 30 SECONDS
soap. The smell lifts Plate Up
serotonin, reducing Put your crockery on
urges to binge. a diet: Smaller plates
ST GEORGES
can limit food intake
HOSPITAL IN THE UK
by 30 percent.
BOND UNIVERSITY
IN AUSTRALIA

HUNGER-BUSTING WHEY PROTEIN IS

MOST EFFECTIVE WHEN TAKEN
EVERY THREE HOURS.
SOURCE: NUTRITION & METABOLISM

DINE OUT, STAY LEAN

Restaurant fare is almost always heavier
than the food youd prepare at home. And a
study in The Journal of the Academy of
Nutrition and Dietetics has identified the
PHOTO 123RF.COM

worst offenders in America at least with

Italian cuisine having the highest average
calories per meal (1,556). To keep your belly
under your belt, ask your server to bring you
half the meal but tapow the other half,
suggests study author Susan Roberts

22 AUGUST 2016 M E N S H E A LT H . C O M . S G
 SECOND
GOTTA
FAKE IT TO
MAKE IT?
Think youre the only

DATE guy who has faked an

orgasm? Hardly. In
one study, men who

LUCKY
admitted faking it,
did so in more than a
quarter of their sexual
encounters. It can
Yes, its worth going for a
actually help your
second date even if the first
relationship youre
didnt produce sparks. According
making her feel
to Robert Gordon, author of
better by showing
I Love You Madly!, he suggests
her you enjoy what
that on the first date, she may
shes doing.
have been holding back. Women
in particular are taught early on
not to talk to strangers. So if the
first date rated a 7, call her back
SEXUAL
and be observant this time. Watch HEALING
for admirable qualities, like BY THE
friendliness, humour and NUMBERS
especially optimism. After all, 1 in 7 men will be
shes going out with you again, diagnosed with
right? Share a family story or prostate cancer.
ask if she has a photo of her cat.
You can gauge empathy, and 1 in 39 will die
deeper exchanges can lead to from it But wait!
carnal feelings. Theres a feel-
good preventive.

5 orgasms a week
can cut your risk
by 20 percent.

THE PICTURE
SHE WANTS
TO SEE
Your shirtless selfie
from the Phuket trip?
Lose it. Women tend
to favour a profile
photo that exudes
pride, suggests
a survey from the
online dating site
Datingfound, which
compiled single
womens responses to
THE PERCENTAGE OF EMOJI-TEXTING 5,532 photos of single
PHOTO 123RF.COM

SINGLE WOMEN WHO ARE SEXUALLY men. The pose they

ACTIVE, VERSUS 21 PERCENT OF found most appealing:
standing with your
THOSE WHO DONT USE THEM. SEE
chest expanded,
AN EMOJI? MAKE YOUR MOVE. arms crossed and
head tilted up.
Looking good.

AUGUST 2016 23
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 TEXT MCKEN WONG
PHOTOGRAPHY CHARLES CHUA
G R O O M I N G DA X LY E

VIDEO
Catch Zheng Wen
perform three of his
favourite warm-up
moves before a race.
Download
STYLING SHEH

Mens Health Singapore

now on the
A R T DIREC TION JA SON TAN

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OUTFIT ADIDAS

26 AUGUST 2016 M E N S H E A LT H . C O M . S G

GRITBEFORE
GLORY
National
swimmer Quah
Zheng Wen
aims to make a
splash at the
Rio Olympics.
But in order to
O
compete with
the worlds
best, he has to
train like one.
Often, behind every victorious
athlete lies stories of hard work,
dedication and grit. To be a
master of something, you
have to endure repetition, the
endless training sessions that
drill home the intricacies of a
specific skill.
The late Muhammad Ali hated
training, but he understood its
importance and goes flat out
at every gym session. David
Beckham way before he was
noted for his dead-ball ability
practised thousands of free-
kicks at his local park even when
day turned to night.
And then theres national
swimmer Quah Zheng Wen. The
19-year-old has come under
deeper scrutiny after becoming
the most bemedalled athlete at
last years Sea Games. He has
since met the A Olympic
qualifying time for the 100m
backstroke, 100m as well as
200m butterfly events, and will
be on the plane to Brazil.
But such feats are not down to
chance. Like Ali and Beckham, he
adheres to a process.
I wake up at about 4.45am,
since my training starts at 5.30,
he says. Afternoon practices
begin about 2.30pm or 4.15pm,
and depending on the schedule,
there will be gym sessions before
we head to the pool. I swim until
about 7pm. Overall, I train 10
times a week, spread across
Mondays to Saturdays.
But, wait, wouldnt gym
work weigh a swimmer down?
Ive never really done heavy
weightlifting before, since I
swim more in middle to long-
distance events, and the power
requirement isnt so great, he
explains. But I have qualified
for the shorter distances and
[national swim] coach Sergio
[Lopez] is trying to make me
stronger without my gaining too
much weight, to get the power I
need to compete against some of
these guys, who are huge.
Zheng Wens routine may
seem restrictive to an outsider,
but it all boils down to hunger
and discipline. One needs to stay
motivated and remain fixed on
the prize ahead, but what is
startling is that he has been
following this lifestyle for the
past five years.
Since I was 14, he smiles.
Adjusting to this schedule
requires a lot of perseverance.
Swimming isnt something that
you can stop for a couple of
days and then get back to it.
Water isnt our natural place
where were supposed to be,
and I think theres a feel in the
pool that you get when you train
consistently.
When you stop for a couple
of days, youll feel weird. Its
not like: Oh, theres a huge
competition in a months time
and I have to start training
properly now. No, it doesnt
work that way.
Of course, with such a
watertight schedule, sacrifices
have to be made. Zheng Wen
admits that it is pretty much eat,
sleep and swim.
You have to forgo plenty of
social activities, with friends and
stuff like that. You just dont have
the time. And even if you do,
youll be so tired you simply want
to rest. People dont see the
grit and sacrifices its not all
glamour. Training consistently is
key. You have to keep doing it
until youre good at it.
Indeed, until youre good at it.
Four years ago, Zheng Wen took
part in the London Olympics and
only finished 33rd overall in the
400m individual medley heats.
His improvement since then
has been astounding breaking
three national records last
year apart from his Sea Games
heroics, and most recently
in June, he beat American
competitors at the Indianapolis
Arena Pro Swim to win the 200m
butterfly.
No one knows for sure what
will happen when the lanky
swimmer takes to the pool in Rio,
but the nervous boy four years
ago is now brimming with
confidence. I feel Ive earned my
spot. Its been a wild ride, but if I
set myself up well, who knows?
AUGUST 2016 27
 SEX

THEMALE
LIBIDOCRISIS
It seems like sex is
everywhere you look these
days. Except when you look
in your own bedroom.

28 AUGUST 2016 M E N S H E A LT H . C O M . S G

W
Weve all heard that old chestnut:
If you put a bean into a jar every
time you have sex in your first
year of marriage, then take a
PHOTOS 123RF
bean out every time thereafter,
the jar will never be empty.
Scientific validation for this is
sketchy, but people who study
long-married folks and long-
married folks themselves agree:
TEXT JIM THORNTON
Chances are, youll be getting less
as the years wear on.
But how much less? Its the
No. 1 question Im asked, says
one such researcher, Brian
Willoughby. How often are you
supposed to have sex in a healthy
marriage? I immediately say
youre thinking about sex wrong
theres no magic number for any
given couple.
Fine, but what if this not-so-
magic number is slouching
perilously close to zero? This
cant be healthy, right? Wrong
it can, say the researchers and
therapists who listen to stories
of low-sex marriages. It just
happens, though few couples
will admit it except in therapy
sessions, says sex therapist
Stephanie Buehler.
Few are confessing to
researchers either. Nonetheless,
two major studies have made
educated guesses: Somewhere
around one in six US marriages
are sexless, depending on how
that term is defined.
One study found that 16
percent of married couples
hadnt had sex in the month prior
to being contacted for the US
National Survey of Families and
Households. And another study
by University of Chicago
sociologist Edward Laumann, a
leading researcher in his field,
concluded that around 14 percent
of married men and 15 percent of
married women had had little or
no sex within the previous year.
If youre squirming with
recognition, maybe you should
relax. Its possible that sex
droughts are hitting younger
couples these days, but
generally, if youve settled
into a comfortable pattern,
your therapist would nod
understandingly. Its called
married life. Infrequent sex may
be a vestige of our evolutionary
past, when a sexual shutdown
naturally occurred in what is now
early middle age. Then theres
passion-sapping 21st-century
life: work, distractions, children,
stress, medication, and that
murky cocktail of exhaustion
and indifference. All of this can
conspire to make both of you
roll over and fall asleep without
even thinking about sex except,
foolishly, to compare yourself to
everyone else, who youre sure is
having more than you.
Prof Laumann says: Only 5
percent are having sex four or
more times a week. Fully one-
third of people 18 to 59 have sex
less than once a month (or not at
all because they lack a partner).
For another third, its about once
a week, and for the rest maybe
twice a week or a bit more.
Moreover, Prof Laumann thinks
rates of sexual inactivity have
remained steady over recent
decades. Some problems have
persisted since the invention of
marriage: health disorders that
make sex impossible, loss of
desire, and relationship conflicts
that douse smouldering embers.
All expected. What may be
new is that these troubles are
starting sooner, among couples
in their 20s and 30s, some
therapists report. Their frequency
is dropping to a rate where they
feel like theyre sexually inactive.
Desire has dropped, too. Im
seeing it in young, attractive,
energetic people in their 30s who
should be boinking like bunnies,
says sex therapist Isadora Alman.
Theyve got a roof over their
head. They dont have any major
problems in their lives but
theyre just not interested.
So, clearly, erotic material and
Hollywood rom-coms bear little
resemblance to real life. Prof
Laumann once surveyed rates of
sexual dysfunction worldwide.
For men, erectile problems easily
topped this list they wanted to
have sex but physically couldnt.
For women, however, it went
deeper: They had a basic lack of
desire. But given the threat sex
has historically posed to womens
survival, he adds, I consider
the latter less a dysfunction than
an adaptation.
For millennia, sex was
dangerous; pregnancy could be
deadly, explains Prof Laumann.
Without a committed mate to
offer manly protection and
sustenance, a womans life, not
to mention her embryos, was a
crapshoot. Half a century ago,
birth control pills made relatively
worry-free sex possible, but our
evolutionary nature doesnt
change very quickly, he says.
Unlike, say, a foal that can
scramble to its feet shortly after
birth, human babies are helpless,
and children take years to
become self-sufficient. Mothers,
in short, are busy.
Helen Fisher, a biological
anthropologist and senior
research fellow at the Kinsey
Institute, says humans have a
dual reproductive strategy. We
have a tremendous drive to pair
up and rear our children as a
team, Dr Fisher says, but we
also have a tendency to look for
what Lord Byron called fresh
features. Not everyone cheats, of
course, but most of us have some
predisposition towards this.
In a groundbreaking 1998
paper in Human Nature, Dr Fisher
outlined the three stages of
pairing off: lust, attraction and,
finally, attachment. Each of these
systems is accompanied by its
own array of neuro chemicals.
Lets start with lust, which is
linked to testosterone. T levels
are much lower in women, who
do seem less easily addled by
lust. The attraction system
call it romantic love, passion,
infatuation makes men and
women literally lovesick:
depressed, anxious, euphoric,
despairing, manic.
Our third system, attachment,
is also called companionate love.
Its that deep sense of security,
social comfort, trust and safe
harbour you have with your
chosen partner. The key
brain chemicals here, says Dr
Fisher, are vasopressin and
oxytocin, the so-called cuddle
hormone, both of which play
pivotal roles in attachment.
These roles vary depending on a
persons genetic makeup. An
individuals response to oxytocin
and vasopressin influences
marital stability and discord.
That early stage of intense,
romantic love drives up the
dopamine system, which in turn
increases testosterone and
strong libido, says Dr Fisher,
author of Anatomy of Love:
A Natural History of Mating,
Marriage, and Why We Stray.
But over time, attachment
becomes more and more
powerful, and this does not
necessarily trigger the sex drive.
Explains a lot, right? Maybe
this is desirable, suggests Susan
Whitbourne, a professor of
psychology at the University of
AUGUST 2016 29
 SEX
Massachusetts. If we spent
our days in the throes of all-
consuming love fires, wed never
get anything accomplished.
What does all this have to do
with the frequency of sex? A lot,
actually. Theres more to sex than
procreation and pleasure, say
evolutionary psychologists at
the University of Texas. During a
casual fling, for instance, some
people say theyre driven to
improve their skills in hopes
of turning it into a long-term
commitment. In a relationship,
women and men say sex fosters
emotional closeness and mutual
affection, helping solidify their
commitment.
Less lovey-dovey facts: A
woman may initiate sex to keep
her husband satisfied (and
deplete his sperm count),
preventing him from
impregnating rivals. A man may
subconsciously do something
similar overwhelming any rivals
semen with frequent copulation.
Both sexes report a host of
other less-than-lofty motives for
having sex an affair to punish
a partner, or for money, social
status or job promotion.
Given all this, sexual frequency
isnt necessarily a good
barometer of relationship health,
says the University of Texas
Daniel Conroy-Beam. Human
long-term mating is about much
more than just sex, and our
motives for having sex are
not always good, he says.
Sometimes we have sex not
because we want to but out of
obligation, duty or fear of losing
our partner. If the decline in
sexual frequency within a
marriage is driven by a decline in
these more negative emotions,
its possible this might even be a
good thing for the marriage.
So whats ailing our sex lives?
Lets have a look.
YOUR PAST
Walking around with our
Pleistocene-epoch genes can be
tough, especially on a university
campus. The average freshman
sees more attractive females in
a single day than our hominid
30 AUGUST 2016 M E N S H E A LT H . C O M . S G
ONE STUDY
FOUND THAT 14
PERCENT OF
MARRIED MEN
HADNT HAD
SEX IN THE PAST
YEAR.
ancestors saw in an entire
lifetime, says psychology
professor David Buss.
Combine this with social media
and dating apps, and mate choice
seems limitless. Prof Willoughby
says todays 20somethings are
showing anxiety, terrified about
making a mistake. Theres this
pressure to pick the perfect
person who will make them
happy and fulfilled for the
remainder of their lives.
So sow your wild oats and get
it out of your system, right?
Maybe not. Prof Willoughbys
research has found that the more
pre-marriage partners people
have, the lower the sexual
quality, communication and
relationship stability is during
marriage. Possible reasons: The
more relationships youve had,
the easier it is to cut and run;
skills like communication and
compromise arent developed.
This can lead to the
comparison effect. If you
were once a player, its easy to
compare in your mind all these
previous experiences youve had,
he says. This sense of missing out
can erode sexual satisfaction with
your long-term partner.
Plus, were living unimaginably
longer than our ancestors did.
Even 200 years ago, Stephanie
says, people married young,
had kids young, and were dead
by the time they hit 40. Today,
were outliving the natural life of
our hormones.
Modern men can procreate
decades longer. Or pretend they
can. Which brings us to the
cast of thousands of imaginary
partners in todays pornography.
This may affect marital relations
a bit. We do have enough
research now to suggest a weak,
negative relationship between
viewing porn and relational and
marital sexual satisfaction, Prof
Willoughby says. Its not strong,
but its there.
The negative tug, so to speak:
Its about expectations. The porn
star is willing to do anything
and everything the male partner
wants her to, and taking great
pleasure in doing so, Prof
Willoughby says. After watching
all these clips, he starts thinking:
Gosh, why is my wife not in the
mood? Why is she saying shes
too tired or she had a long day?
CHILDREN
Kids are the most effective
libido squashers I know of,
says Isadora. Wee ones have a
tendency to hang on to their
caregivers like monkeys,
providing so much physical touch
that the last thing you want is
more groping from a partner.
Touch, notes Dr Fisher,
releases oxytocin, further
bonding parent to child while
temporarily suppressing
dopamine and libido.
Breastfeeding and general
exhaustion can further deplete
desire. In one study, Prof
Laumann surveyed women in
their 20s about their desire for
sex. In those without children,
34 percent reported no interest;
in those with kids, the number
soared to more than 95 percent.
A man may find himself at the
end of the queue for affection.
Its easy for him to feel
unappreciated, or even resentful,
says Isadora. Stephanie says its
not surprising that couples with
toddlers have the least sex and
report more sexual dissatisfaction
than any other group.
The recent trend towards
delaying pregnancy may further
exacerbate all this, Stephanie
says. Obviously, parents in their
30s and 40s are not as energetic
as they once were.
STRESS
If both partners work, finding
time to be intimate can be hard.
In a time crunch, sex may not be a
priority, a study in the Journal of
Marriage and Family reports.
Different shifts, childcare, ageing
parents these stressors can
trigger a cascading hormonal
response that can affect libido.
But even couples who arent
growing to resent each other can
gravitate towards sexlessness.
Sex can be a lot of work, Isadora
says. The woman may feel she
has to shave her legs, she may
need a long time to orgasm
theres a lot of stuff involved, and
sometimes the payoff just isnt
worth it. Sometimes she thinks:
My vibrator can get me off a lot
quicker. And he thinks: I can sit
and watch erotic movies and get
as hot and feel as satisfied.
Another huge bedroom
buzzkill: antidepressant
medications. Alas, research
shows that these drugs can cause
and worsen many forms of sexual
dysfunction, from fading libido
to the inability to climax to
emotional blunting. Though
these medications can smooth
out the emotional lows, they also
seem to cap the highs, putting
the brakes on sexual excitement,
passion and maybe even love.
COMPARISONS
If youre thinking about leaving
this article on your wifes
nightstand, hold off.
Is anything truly broken? If
both of you are okay with your
sexual frequency, be it nonstop,
middling, low or none, then from
Isadoras point of view, there
really is no problem. If youre
happy and your partner is happy,
those are the only votes that
count, she says.
Yeah, right. In our sexualised
culture, its easy to think youre
pathological or at least an
oddball. The reality is that more
couples live happy lives, even
with no sex between them, than
most people would imagine,
adds Isadora.
Even sexually active couples
should resist the urge to
compare. When US researchers
asked more than 15,000 people
about their sex lives, they did find
a link between sexual frequency
and happiness. But that
happiness was relative: If people
knew their peers were having
more sex than they were, their
happiness dipped.
Many people just assume
that everyone else is having
fantastic sex five nights a week,
while theyre lucky to get it on
their birthday, says Isadora.
A lot of what I do as a
therapist is letting couples know
whats what: No, not everyone is
having better sex than you are.
No, not everyone has a bigger
penis. People can be really
adept at making themselves
unnecessarily miserable.
MISMATCHES
Discord often has less to do
with frequency than with a
discrepancy between how often
each partner wants it. A partner
who is feeling sex-deprived can
wonder if a mates lack of interest
is evidence that the love is gone.
Both partners should
acknowledge that dry spells
happen. It is completely normal
for a couples sex life to have
peaks and troughs, says
Stephanie. The important thing
is to discuss the troughs. Do you
both understand why sexual
frequency has slid the birth of a
child, perhaps, or the illness of a
parent? If so, accept it and make
a pledge to get back on track
when the period of extra strain
has passed.
Clients roll their eyes at one of
Stephanies suggestions for kick-
starting sex: scheduling it. They
strongly resist doing this because
they want to be spontaneous. I
say good luck with that.
Tamar Krishnamurti of
Carnegie Mellon University in the
US adds a cautionary codicil to
such counsel, which has become
a staple of sex therapy. In a 2015
study, she and colleagues at
Carnegie Mellon split 128 married
men and women into two groups
and told one group to double
their weekly frequency. Not only
did doubling sex fail to make
affected couples happier, it
led to a small decline in their
happiness. They also reported
a decline in both sexual desire
and enjoyment.
When sex becomes a
homework assignment, it
can quickly lose its lustre
a phenomenon thats well
documented in infertile couples
who are forced into sex-on-
demand dictated by the
ovulatory cycle.
Its better to plan to share
pleasurable experiences with
your partner without necessarily
making intercourse the goal.
Our desire to initiate sex itself
diminishes more quickly than our
capacity for pleasure, Tamar
explains. Focusing on creating
pleasurable experiences may
allow an increase in sexual
intercourse frequency to happen
more naturally.
Isadora adds: Sex doesnt
always have to equal penis-in-
vagina intercourse. Cuddling,
kissing, rubbing against
each other in ways that are
pleasurable and can result in
orgasm to either or both, or
maybe no orgasm but certainly
pleasure. Arent these sex, too? In
my book they are.
And dont discount the power
of affectionate touch. One study
found that the more cuddling,
kissing on the lips, and hugging
couples engaged in, the more
easily they were able to resolve
their conflicts.
Perhaps the toughest dilemma
for couples is when one partner
decides the thrill is gone and
wont be coming back.
One perspective holds that
when youre hot, youre hot; and
when youre not, youre not, and
nothing can change that, Isadora
says. The other holds that you
can learn to love your partner
again by focusing on what is
lovable about him or her, what
originally turned you on, or what
might be changed that could
reawaken love and desire.
As a therapist, Im of the
opinion that the second approach
is certainly worth a try.
Despite all the depressing
research, most couples have
some kind of sex well into old
age. Our brains are optimized for
love, not just passion.
As you uncover anew your
original feelings of why you
were attracted, some of the
humdrum may fade in the
process, Isadora says. Falling
in love, even into like, is a
delightful feeling, all the more so
if its with your own mate.
Love, not sex, is the only thing
we can no longer live without.
Maybe Your
Meds Are to
Blame
PILLS CAN DERAIL YOUR
SEX DRIVE. HERE ARE
SOME COMMON CULPRITS
AND OPTIONS:
Source: Dr Irwin Goldstein, Director of
Sexual Medicine, Alvarado Hospital
Medical Center, San Diego
Antidepressants
SSRIs (selective serotonin
reuptake inhibitors like Prozac)
increase the inhibition molecule
serotonin, diminishing desire.
TRY THIS Consult your doctor
about a new dosage, switching
to Wellbutrin or combining it
with your SSRI, or not taking
your SSRI when youre expecting
sex.
Beta-Blockers
Blood pressure pills can
decrease blood flow to your
penis and cause a sedated
feeling that makes arousal
difficult.
TRY THIS Lower your BP
through exercise, weight
control and diet changes (more
vegetables, less caffeine and
alcohol), but talk to your doctor
before dropping the meds.
Statins
These are linked to lower levels
of testosterone.
TRY THIS Ask your doc about
nonstatin options, like Zetia,
which inhibits cholesterol
absorption. Opioids and
antiseizure meds also are known
to affect sexual desire.
AUGUST 2016 31
 GUY WISDOM
BEST BEACH
READS FOR SPORTS FANS SURE, YOU COULD OGLE WOMEN ON THE SAND. OR YOU
1 COULD LEARN SOMETHING.
THE FIRST SIGN THAT
LANCE ARMSTRONG
WAS CHEATING
In that Tour of Georgia,
it took six days of racing
and a hard, steep, uphill
finish to Brasstown Bald
in Georgia for me to
lose one minute and 20
seconds to Lance. Two
and a half months later in
the Tour de France, I was
losing 10 to 15 minutes
to him a day in the
mountains, when I was in
peak condition I trained
hard. I was healthy. Was I
doing something wrong?
Or did something else
come into play?
Shut Up, Legs!: My Wild
Ride On and Off the Bike,
by Jens Voigt.
2 the only one there. Many
THE FASCINATING
(REALLY!) HISTORY
OF BOWLING, AND 20
OTHER SPORTS
Ninepins was typically
played outside of bars
and taverns, and as a
result, the otherwise
innocent game was
closely associated with
a pair of disreputable
pursuits: drinking
and gambling. That
association soon caused
many localities to
declare the game illegal.
Shockingly, this did not
stop the American people
from either drinking or
gambling, and they soon
arrived at an ingeniously
simple way to skirt the
32 AUGUST 2016 M E N S H E A LT H . C O M . S G
law: adding a 10th pin!
By the end of the 19th
century, more than 200
tenpin alleys were open are traits that perhaps
for business in New York
City alone. success in many areas.
On the Origins of
Sports: The Early History
and Original Rules of
Everybodys Favorite practice on time.
Games, by Gary Belsky
and Neil Fine.
3 and the Quest for the
World Cup, by Erik
WHY THE ITALIAN
MENS FOOTBALL
TEAM SUCKS
Punctuality isnt a virtue
of any special merit in
Italy. [German-born]
Klinsmann showed up on
time for practice and was
surprised to find himself
of his teammates didnt
start arriving until a
quarter of an hour later.
Their thinking was:
Practice starts when Across America, cyclists
everyone gets there. test the limits of human
Punctuality and precision endurance in a 3,000-
mile trek across the
explain Germanys United States. After days
of gruelling cycling, many
Trains run on time, of the riders start to lose
workers are paid on time, control of their neck
soccer players come to muscles, and have to tape
their helmets to the back YOUR PEAK
Soccer Without Borders: of their seats to stay
Jurgen Klinsmann, upright. Exhausted by the
Coaching the US Mens effort of pedalling and
National Soccer Team the lack of sleep, they
often hallucinate that
they are being chased by
Kirschbaum. mythical creatures. Even
in this dazed state, the
subconscious mind is
4 still trying to help them before Emil found
complete the goal
WHAT ELITE ATHLETES because their motivation
WILL DO FOR THE LOVE is so deep-seated,
OF THEIR SPORT internal and authentic.
In the annual Race Life as Sport: What Top
Athletes Can Teach You
About How to Win in Life,
by Jonathan Fader.
5
HOW YOU KNOW
YOURE TRAINING AT
When the German
shepherd realised that
Emil and Dana were
going running every day,
it agitated to go with
them. So, one day, the
three of them would
head off on the mountain
paths, jogging at first
somewhere to do more
serious training mile
after mile, at full speed,
culminating in a set of
flat-out repetitions
around a lake. That
evening, the dogs owner
was perplexed. I dont
know whats wrong with
this dog, she said. It
showed no inclination
to eat or drink, let alone
play. It just lay there,
exhausted. The next
day, Emil came to fetch
the dog for another
excursion. When it
realised who was there, it
whimpered and crawled
deep into the back of its
kennel. It was a reaction
with which a growing
ILLUSTR ATION 123RF
number of Emils human
rivals could identify.
Today We Die a Little!:
The Inimitable Emil
Zatopek, the Greatest
Olympic Runner of All
Time, by Richard Askwith.
 SSUR SPECIAL

GET BACK
INTO THE GAME
MOVE FORWARD AND DO THE THINGS YOU LOVE
WITH THE RIGHT KNEE SUPPORT.

taying active through exercise and

sports keeps you healthy and fit.
But overexert yourself and you
may soon experience body pain.
In fact, one common ailment
athletes and workout fanatics
experience is aching knees. If this is the case, a
check-up with a doctor trained in bone and joint
health might be in order, as this condition could
lead to knee osteoarthritis.
Explains Dr Christopher Goh of Inliven
Medical, a general practitioner with a special
interest in bone and joint health: Osteoarthritis
is the most common form of arthritis in the
knee. It is a degenerative, wear-and-tear type
that occurs mostly in people 50 years and older,
but younger people are not immune to this.
In osteoarthritis, the cartilage in the knee
joint gradually wears away. This results in pain
and stiffness, as well as the misalignment of
the knee joint.
Many arthritis patients also have stiffness
and weakness of the knee due to muscle
weakness, as well as muscle and capsular
tightness around the knee joint.

NOT LIMITED TO AGE

So if you think osteoarthritis only hits more
mature people, think again. There are a number
of factors to consider.
The most common causes for its
development include previous cartilage or
injury from trauma or sports, a family history of
osteoarthritis, and obesity, says Dr Goh, who
adds that conditions vary for each patient.
Although osteoarthritis is serious, it
shouldnt prevent you from pursuing your
hobbies. Always listen to your body, especially
if its signalling you to stop and rest. Follow
a healthy diet, and consult your doctor if you
feeling any soreness and swelling in the knees.
Wearing the right gear also helps, like a knee
brace. There are different types, though Dr Goh
cautions that they may only offer you some
degree of comfort.
The decision to wear a knee brace often
lies with the patient, he stresses. How a
particular knee brace helps depends on the
patients knees. You have the soft knee braces,
which provide a placebo effect; the bi-hinged
ones with soft wraps for a measured amount of
stability; and unloading knee braces for cases
like bowed knees.
And as there is no cure for osteoarthritis, to provide pain relief; the
most measures are aimed at delaying the SmartDosing dial for easy
progression of the disease. Dr Goh affirms adjustment; and an easy-
that sufferers might still face treatments that to-pull-on seamless sleeve
include medications and invasive procedures. design. And weighing just 296g,
it wont hamper your mobility.
A COMFORTABLE CHOICE So the next time you plan
If you are looking to use a knee brace, one a game of tennis or go a brisk
brand has been described as light, compact and run, slide into the Unloader Fit
breathable: the ssur Unloader Fit. so youll get the support you
Meant for those with symptoms of mild to need for your knees and still
moderate knee osteoarthritis and cartilage lead the lifestyle you love.
injury, the Unloader Fit is designed to help you
enjoy your favourite activities.
FOR MORE INFORMATION ABOUT THE SSUR UNLOADER
It has features such as the Dual Dynamic FIT, CALL 6397-7190 OR VISIT WWW.OSSUR.SG.
Force Straps, which has been clinically proven

1
Based on clinical research by the Steadman Philipon Research Institute. Briggs KK, Mathey LM, Steadman JR. Improvement in quality of life with use of an Unloader
knee brace in active patients with OA: A prospective cohort study. J Knee Surg 2012; Advance online publication. DOI: 10.1055/s-0032-1313748.
 IMPRESS YOUR GIRL

GIVE SOME, GET SOME

YOUR FOUR-STEP GUIDE TO RUBBING HER THE EXTREMELY RIGHT WAY.
When you give your better half a rubdown, go slow. Thats the massage
message from Susan Findlay, director of the North London School of Sports
Massage. Use the heel of your hand to make continuous fluid movements and
work the whole length of the muscle.

1 3

Prep for Glory Keep It Going

Have your lady disrobe and lie Return to her neck and work
face down on a towel or firm your way down to her lower
bed. Enjoy the view, and then back, making smooth, circular
dim the lights. Squeeze some clockwise motions using the
oil onto your palms and rub same massage techniques as
them together to warm it up. on her arms, but adding the
We like Ole Henriksen heels of your hands for
Lavender (olehenriksen.com). larger areas on each side of
her spine.

2
4
Be Smooth
Start at her shoulders and Finish Strong
then move to the muscles at End by using the palms of your
the base of her neck before hands to work on her lower
ILLUSTR ATION STEVE SANFORD

working down each arm. back. The whole process

Gently pinch (between your should take about 45 minutes
thumb and fingers), squeeze and, with luck, much longer.
and knead her skin. If she Dont worry if you get aroused.
winces, lighten up; she should Do worry if she doesnt. Whale
be completely relaxed. music and candles optional.

34 AUGUST 2016 M E N S H E A LT H . C O M . S G

SPORTING STYLE
INSPIRED BY THE RACING CAR, THE TISSOT PRS 516 IS A TOUGH
YET STYLISH UPDATE OF ITS 1965 CLASSIC TIMEPIECE.
he worlds of automobile
racing and watchmaking have
always been intertwined, with
timekeeping playing a major
role in the sport. In 1965, Tissot
got into the drivers seat and
launched the PR 516 timepiece dedicated
to motorsport devotees. With holes in the
watch strap to reflect the familiar holes in
the steering wheel of a racing car, it embodied
design perfection and quickly became a
sporting standard.
More than 50 years later, this classic watch
has been given an update. The new Tissot PRS
516 collection is sharply modern but just as
stylish. Its models retain most of the original
details of their predecessor, such as the famous
holes in the straps and floating indices with
hands that pass underneath, but also include a
host of new features.
A NEW CLASSIC
The new collection each comprises a
Swiss-made Powermatic 80 automatic three-
hand model, with up to 80 hours of power
reserve a whopping 38-hour upgrade from
Visit Tissot boutiques at #B1-21 Ion Orchard, #02-133 Marina Square, #01-31 Plaza Singapura,
#02-08B Raffles City, #01-369 Suntec City, #B1-06 The Shoppes at Marina Bay Sands, and #01-25 Jem.
TISSOT SPECIAL
Steel case with ceramic bezel
and leather strap, $1,220
the previous model. The automatic versions
have a steering wheel on the caseback for an
adrenalin-fuelled finish.
In addition, the updated collection uses
new materials that are luxurious yet tough
for instance, a ceramic or carbon bezel that
features a tachymeter, and scratch-resistant,
anti-reflective sapphire crystal that brings
details to life.
The dial is made more interesting with a
textured pattern, while the framed day/date
display window and raised circular ring at the
edge of the dial add a sense of depth. The new
versions are also water-resistant to a pressure
of 10 bar (100m).
Each model comes with its respective strap
in stainless steel bracelet, leather or rubber
with folding clasps and push buttons. Extra
touches of colour on the bracelet or dial add
a sense of dynamism that budding race car
drivers will appreciate.
The new Tissot PRS 516 collection is
priced at $1,220 and $1,300 (bracelet) for the
ceramic bezel models; $1,380 for the ceramic
Steel case and carbon bezel with black PVD
with rose-gold PVD version; and $1,260 for the
coating, and rubber strap, $1,260
carbon bezel with black PVD coating.
 HEALTH

TEXT K. ALEISHA FETTERS

HACK
YOUR HORMONES Balance your chemistry to sleep better,
PHOTOS 123RF

boost energy and burn fat.

Think of your body as a Fortune 500 company. There are layers of
management, countless systems that must work together
seamlessly, and tons of goals that occasionally conflict. In other
DIGITA L IM AGING JA SON TAN

words, its complicated. Thankfully, you dont have to think much

about it, because your hormones do all the heavy lifting, from
helping you fall asleep at night to deciding whether a particular
calorie should be converted into fat or muscle. The best part: You
can learn to control them. And when you do, youll look and feel
better every day. Read on to find out how your hormones can
make you into the man you aspire to be.

36 AUGUST 2016 M E N S H E A LT H . C O M . S G
HUNGER REGULATORS
Ghrelin and Leptin
These two guys are
constantly fighting to tell
you how much food you
need to eat. Ghrelin,
which makes you feel
hungry, is secreted by the
stomach walls. Leptin,
released from fat cells,
tells your body that
your energy stores
are full. Once in your
bloodstream, both
hormones flow
towards the brains activities and exercise,
hypothalamus, and in
healthy guys, whichever
one shows up in the
greatest numbers wins.
But when you stop taking
care of yourself, your
body becomes resistant
to leptin, and ghrelin If the dip is sudden, it
the hunger-causing
hormone starts winning or autoimmune condition,
the battles.
Stick to bedtime
According to US
researchers, people who
sleep fewer than six
hours a night see
appetite-inducing ghrelin
levels surge while leptin
declines. And, no,
sleeping in on the
weekends doesnt gland healthy by
compensate for the
damage, says Ofer Reizes
of the Cleveland Clinic. If
you want a flat belly, you
need plenty of shuteye
every night.
METABOLISM MUSCLE BUILDERS SLEEP INDUCER LIBIDO LIFTER
BOOSTERS IGF-1 and HGH Melatonin Testosterone
Thyroid Hormones Maybe youve heard Ideally, your production Testosterone channels
The thyroid, a bat-shaped rumours of pro athletes of sleep-inducing protein towards your
gland in your neck, and bodybuilders using melatonin would idle muscle cells, boosts your
churns out the hormones illegal injections of during the day and hit its sex drive and increases
T3 and T4, which travel human growth hormone peak between 2am and your sperm count. A
throughout your body, (HGH, also called 4am, says Mens Health mans T levels generally
telling each cell how somatotropin). HGH sleep medicine advisor, drop with age, but
much energy to produce triggers the production Dr Christopher Winter. they dont have to.
and expend. That of insulin-like growth But that doesnt always Testosterone decline
determines your basal factor-1 (IGF-1). Together happen. Your pineal is linked with ageing
metabolic rate how these two hormones gland cycles melatonin because we tend to
many calories you burn break down fat and use based on your exposure become more sedentary,
before factoring in daily the energy to strengthen to blue light, the less fit, and more
muscles, ligaments and stimulating shortwave overweight with time,
says Dr Steven Lamm of tendons, says Jacob beams that are emitted says Dr Darius Paduch, a
New York Universitys Wilson, associate by the sun as well as US urologist. In a recent
Tisch Center for Mens editor of the Journal your smartphone and Imperial College London
Health. Even small dips of Strength and television. If you spend study of nearly 3,200
in T3 and T4 can cause Conditioning Research. time in front of a screen men over the age of 40,
your metabolism to stall Your body makes HGH after sunset, you throw three out of four of those
and the kilos to pile on. naturally, but shortly off your natural sleep with low testosterone
after you reach the age of cycle, and your 2am peak were either overweight
could be due to a tumour 20, your levels begin to could be delayed until its or obese.
drop by 15 percent or so time to wake up for work. Set a two-drink limit
such as Hashimotos each decade, says Jacob. Unplug early Starting Alcohol can hinder the
disease. Go for the burn To two hours before testosterone-producing
Dine on iodine If your naturally spike HGH, work bedtime, nix the screens. chemical reactions that
body weight spikes, call to the point of fatigue, Even a backlit e-reader occur in your testicles
your doctor, says Dr says Jacob. Use the can set your sleep cycle and liver, says Dr Brian
Lamm. A simple blood heaviest weights you can back by 1 hours, Steixner of the Jersey
test can determine manage for three or four according to US research. Urology Group in the
whether you have sets of eight to 12 reps. If you must check your US. A blood alcohol
a thyroid disorder. Between sets, limit your phone, use an app, like concentration of just 0.05
Otherwise, keep the rest to no more than 60 Unblue or Eyefilter. For still within the legal
seconds. If you feel a TV, wear blue-filtering driving limit can
consuming about 150mg burn in your muscles, glasses, like Noir Blugard cause a 9 percent dip in
of dietary iodine a day. youre doing it right, he Nighttime Eyewear testosterone in men ages
The mineral is essential says. That means your (www.safetyglassesusa. 21 to 25, according to
for your bodys T3 and T4 body chemistry is com). research in the journal
production. Saltwater becoming slightly Alcoholism.
seafood, dairy and eggs acidic, which ups HGH
are all good sources. production.
AUGUST 2016 37
 HEALTH
FAT BURNER
Irisin
If you havent heard of
brown fat, heres what you
need to know: Unlike the
white fat that jiggles when
you do jumping jacks, the
brown stuff is firm and
metabolically active. Fifty
grams of brown fat burns
about 300 calories a day.
And as it turns out, a
hormone exists that
can turn your white fat
brown. Its called irisin. Its
existence in humans was
confirmed only last year,
says Christiane Wrann of
the Dana-Farber Cancer
Institute in the US. If you
can get your veins to
course with irisin, then you
might be able to eliminate
that jumping-jack jiggle.
Freeze your butt off
Shivering for 10 to 15
minutes increases your
irisin production about
as much as an hour of
moderate exercise,
according to research from
the National Institutes of
Health in the US. If youre
not willing to freeze, then
keep your biggest muscles
specifically the ones in
your legs contracting,
says Dr Wrann. Running
and cycling do the trick.
38 AUGUST 2016 M E N S H E A LT H . C O M . S G
ENERGY IMPORTER
Insulin
It is responsible for
moving fat and sugar
from your bloodstream to
your fat and muscle cells
IF YOUR
for storage. If your body
stops responding to it
HORMONES properly, sugar levels can
rise, putting you at risk of
ARENT type-2 diabetes. So the
goal, generally speaking,
WORKING is to keep your insulin-
sugar levels balanced.
FOR YOU, But an insulin spike can
help you immediately
THEYRE after a tough workout,
when the hormone
WORKING provides a muscle-
AGAINST YOU. building window. It
delivers more sugars
right to your muscles.
Thats good: Your
body uses this sugar,
called glycogen, to keep
you energised and fuel
your strength.
Eat carbs after your
workout A US review
found that the ideal post-
workout carb intake was
about half a gram per
pound of body mass. For
an 80kg guy, thats about
90g or a large potato
and a cup of corn. Throw
some protein on that
plate too. It will help with
muscle protein synthesis.
Adrenalin:
Its Not Just for
Emergencies
Anymore
When a deer jumps in front of your car,
adrenalin is great. It spikes your heart
rate, opens your blood vessels, and
floods your body with sugar and
fat to help you lock up your brakes.
Unfortunately, modern society has
turned much of daily life into panic-
inducing moments, says Dr Redford
Williams, director of the Behavioral
Medicine Research Center at Duke
University. Many of us experience
adrenalin as a steady drip spurred by
deadlines, bills and obligations. As a
result, our veins course with a surplus
of fats and sugars that spike blood
pressure, and create tiny tears in our
arteries where plaque can form. Heres
how to slow the rush.
BREATHE DEEPLY
When you feel low-level panic setting
in, remind yourself that youre doing
everything you can to solve the problem,
says Dr Williams. Inhale through your
nose for three seconds, and then exhale
through your mouth for three to six
seconds. Repeat until you feel calm.
MEDITATE
US researchers found that people
who did 2 hours of mindfulness
meditation every week for two months
lowered their systolic blood pressure
by 4.8 mmHg and their diastolic blood
pressure by 1.9 mmHg.
 HEALTH

PAIN IBUPROFEN
AND The cost of your one-day max of
1600mg. Thats only four pills to pop.

GAIN
PARACETAMOL
For 4000mg, or eight own-brand
tablets the maximum daily dose.
VS
Its the classic pharma
conundrum: paracetamol
or ibuprofen? To end the
inflammatory debate,
Mens Health puts the two
common painkillers under
the microscope.

Good for headaches, fevers and mild pains. You dont usually Ibuprofen can also be used for treatment of joint pain or
become tolerant to it, and you can take it on an empty stomach. ENDORSEMENT osteoarthritis, and its generally seen as safer than paracetamol.
Dr Stephen Humble, London Pain Clinic Dr Ralph Rogers, London Sports Injury Clinic

None High
A 2000 study proved that, despite its efficacy in battling pain, it MUSCLE RELIEF Though it wont restore muscle function, anti-inflammatory
offers zero benefit in managing delayed onset muscle soreness. ibuprofen is your friend when suffering post-leg-day pain.

Rash Swelling Low blood pressure SIDE EFFECTS High blood pressure Nausea Abdominal pain

Played too hard last night? Dr Rogers, a medical advisor to the

Dr Humble recommends slamming a cocktail of ibuprofen and
National Basketball Association, suggests paracetamol, plus HANGOVER paracetamol with plenty of water. And bacon and eggs.
proper rehydration.

Inflammation is how the body deals with harm.

Further down the line, anti-inflamms such as ibuprofen will quell
Taking paracetamol one to two days after injury lets your INJURY excessive inflammation and aid muscle recovery.
body do its thing.
ILLUSTR ATION 123RF

Boosts memory Relieves stress Fights depression BONUSES Fights depression Slows Alzheimers Curbs Parkinsons

THE VERDICT: IBUPROFEN WINS!

An easy pill to swallow for the one in three who dont know the difference anyway, but ibuprofens anti-inflammatory firepower blows
paracetamol out of the pharmacy. Just use the lowest effective dose, and use sparingly. You can tough out the odd case of DOMS.

AUGUST 2016 39
 NUTRITION GOOD BAD SKINNY

IS FISH OIL THE

NEW SNAKE OIL?
THOSE OMEGA-3 FATTY-ACID SUPPLEMENTS MAY NOT
DELIVER ON THEIR PROMISE OF LIFE-EXTENDING HEALTH
BENEFITS. HERES YOUR NEW PRESCRIPTION.

TE X T ROBIN GOLDSTEIN PHOTOS THE VOORHES ILLUSTR ATIONS JOEL KIMMEL

Maybe we havent struck oil
after all. Omega-3 fatty acid
supplements were thought
to deliver the same cancer-
fighting, heart-saving, brain-
preserving benefits as real
fish but without the stinky
hassle. Thats why when
these dietary supplements
hit the US market, we were
immediately hooked. Today,
in fact, fish oil outranks
herbal supplements in
popularity among US men.
Unfortunately there
may now be a catch. While
research in the 1990s
initially suggested benefits
from dietary fish oil
supplementation, new
studies including several
high-profile reviews
published in trusted journals
no longer support many of
the original health claims.

Before you
swallow a
pill, consider
the version
with gills.

40 AUGUST 2016 M E N S H E A LT H . C O M . S G

A HEALTHY HISTORY
The Bible has anecdotes of
people using fish gallbladders to
treat blindness. The Spaniards
believed fish bile cured madness.
And when your grandpa was a
kid, he probably had to swallow
cod-liver oil to prevent rickets, a
bone disorder caused by vitamin
deficiency.
Research into the protective
health effects of oily fish
began around the 1970s,
when scientists homed in on
polyunsaturated fat intake.
Thats when a landmark
study from Denmark revealed
low rates of coronary artery
disease and diabetes among
indigenous Greenlanders with a
fish-rich diet.
From that point on, the
scientific community quickly
began building a case for the link
between fish consumption and
good health.
Later research identified the
polyunsaturated omega-3 fatty
acids (EPA and DHA primarily) as
the beneficial silver bullet. These
are found in high concentrations
in such oily fish as sardines,
mackerel and herring. The
findings implied that omega-3s
from fish lowered blood levels
of triglycerides, potentially
reducing the risk of conditions
like heart disease and cancer.
Additional data over the
ensuing decades appeared to
support these claims, and by the
mid-1990s, the American Heart
Association was all in. In 1994, it
staged a conference about the
therapeutic benefits of omega-3
fatty acids. Supplement
companies took notice.
THE GREAT AMERICAN
SHORTCUT
Americans really dont do oily
fish. Average intake of omega-3-
rich fish among US men is a
measly 40g a week, a 2014
Nutrition Journal study found.
Some guys may not like the
taste; others might think fish is
too expensive, too smelly or too
complicated to cook.
So the supplement industry,
sensing an untapped market,
decided to address those
concerns. The result: a
convenient capsule that
delivered the goods in one easy
swallow. Later, the formula
was refined to eliminate the
fish burps of early omega-3
supplements.
Supplement producers started
sending out fleets of warship-
size trawlers to harvest omega-
3-rich fish. They brought in
Fish has tons
of health
benefits. Fish oil
supplements?
Maybe not.
lobbyists to push legislation that
would codify the benefits of fish
oil into federal product labelling
guidance. Those efforts proved
so successful that by 2004, the
FDA allowed dietary-fish-oil-
supplement labels to state
that the capsules may reduce
coronary heart disease risk.
The US governments
optimism remained guarded,
however. The US Food and Drug
Administration stated that the
research was not conclusive.
But that disclaimer did little
to stem the tide of American
consumers hungry for omega-3s
in a capsule or companies that
were eager to deliver it to them.
9omega-3
powerhouses:
Nix the oil-filled
capsule and give
these a try.
OMEGA-3 CONTENT
PER 3OZ COOKED
ATLANTIC HERRING 1,712mg
PACIFIC MACKEREL 1,571mg
CHINOOK SALMON 1,476mg
WILD COHO SALMON 1,168mg
RAINBOW TROUT 840mg
CANNED SARDINES 835mg
WILD SWORDFISH 764mg
MUSSELS 665mg
OYSTERS 530mg
WHAT THE ORIGINAL
RESEARCH MISSED
When you look at the entirety
of omega-3 research, one thing
sticks out: Most of the data on
the benefits of omega-3s came
from studies that looked at
consumption of fish, not fish
oil supplements. Only recently
have the supplements been
studied in a more comprehensive
way, and the results raise
worrisome questions.
One concern is that over-
the-counter supplements may
not deliver the fish oil dosage
promised on the label. In fact,
of 32 commercially available
supplements analysed by
researchers in Australia and New
Zealand in 2014, only three had
levels of EPA and DHA equal to
or greater than those advertised
on the label. Whats more, two-
thirds of the research samples
contained less than 67 percent
of the EPA and DHA advertised.
So how does this happen?
Scientists speculate that in
the production process, fish oil
may become exposed to the
air. This exposure can result in
oxidization, reducing the total
EPA and DHA concentration of
the oil. In fact, some liquid gels
contain additional flavourings
AUGUST 2016 41
 NUTRITION GOOD BAD SKINNY
meant to mask the telltale
rancid odor of oxidized fish
oil, according to a 2014 report
published by Consumer Lab.
Fish oils, like any nutritional
supplement, are not regulated
by the FDA the way prescription
drugs are, so you can never
be quite sure of what youre
getting, says Dr James Stein, a
US professor of cardiovascular
research. That doesnt
necessarily mean theyre
dangerous; it just means you
might not be getting all youve
paid for.
These labels can be
confusing, says R. Preston
Mason, who researches
omega-3s at Brigham and
Womens Hospital in the US.
They make it sound as though
dietary fish oil supplements are
some sort of approved omega-3
fatty acid medication, but theyre
not. Theyre not intended to
prevent or treat disease.
The FDA has approved high-
dose prescription omega-3 fatty
acid products for reducing very
high triglyceride levels in adults.
STUDIES SHOW THAT
GENERALLY HEALTHY PEOPLE
WHO EAT MORE FISH AND
HAVE GOOD BLOOD LEVELS OF
OMEGA-3S HAVE A LOWER RISK
OF FATAL HEART DISEASE.
42 AUGUST 2016 M E N S H E A LT H . C O M . S G
Dietary supplement fish oils are
not equivalent to, nor should
they be used in lieu of,
prescription omega-3 fatty acid
products, Preston adds.
And even if your supplement
does deliver the right dose, you
may not be receiving all the
promised health benefits.
Yes, some smaller studies
have revealed heart health
benefits, but the bulk of the
research has yet to prove that
nonprescription supplements
can reduce the risk of
cardiovascular-related death,
delay cognitive decline,
ease depression or prevent
prostate cancer four of
the most promising claims
regarding omega-3s.
Many of fish oils earlier
touted benefits have not been
replicated in large, randomized
controlled clinical trials, says
Mens Health advisor Dr P.
Murali Doraiswamy of the
Duke Institute for Brain Sciences
in the US. The hype exceeds
the science.
WHAT SHOULD YOU DO NOW?
More long-term research
is needed to see if over-
the-counter omega-3
supplementation can live up to
the buzz. For now, if you want
the preventive benefits of
omega-3s, especially for your
heart, your best bet is to eat
real fish.
Studies show that generally
healthy people who eat more
fish and have good blood levels
of omega-3s have a lower risk
of fatal heart disease, says
Dr Dariush Mozaffarian, dean of
4
the Friedman School of Nutrition
Science & Policy at Tufts
University in the US. Omega-3
effects in controlled trials
include several benefits:
improved heart rate, enhanced
blood vessel function and Unsung
greater oxygen flow to the Omega-3
heart itself. Sources
Plus, fish is an excellent Savour these healthy
source of protein, vitamins fish dishes from Chip
Flanagan, chef of
and minerals, and its lower Ralphs on the Park in
in calories than many other New Orleans.
protein-rich foods. Fish is
more than just omega-3s,
Dr Mozaffarian says. It also
contains zinc, important amino
acids and vitamin D.
Still not biting because of the
taste or smell? The good news is 1/ MUSSELS
that you dont have to subsist Buy a bag, scrub them in
water, and then dump
entirely on anchovies and them into a big pot along
sardines. A variety of fish with some dry white wine,
species, with diverse flavour herbs, shallots, garlic and
profiles, pack a wallop of tomatoes. Steam them
omega-3s. (Check out 9 until the shells open.
Omega-3 Powerhouses.)
And dont let concerns about
mercury in seafood dissuade you
from eating it. A Jama review
found that the heart health
benefits of fish outweigh the 2/ BLUEFISH
risks associated with consuming Buy it scaled, under 2kg.
toxins found in some. If youre Rub the skin with olive
still worried, eat smaller seafood oil; salt and pepper the
(try shrimp or sardines), which cavity. Then stuff it with
dont carry the toxin load herbs, onions, leeks and
citrus slices. Roast whole
of larger swimmers (like until the flesh is flaky.
swordfish), says Mens Health
nutrition expert Mike Roussell.
So heres the bottom line for
the average guy: Eat at least two
servings of fish that are high in
omega-3s each week, and cook
them in a healthy way to avoid 3/ CAVIAR
This is great on top of
loading up on excess calories. raw oysters (double the
(Sorry, fish-and-chips lovers.) omega-3s!), but fish eggs
If you just cant stomach a also work well mixed
fish-forward diet, ask your into scrambled eggs
doctor if you might need a or atop sea scallops
seared in browned butter.
prescription for omega-3s
to make up for the lack of How regal!
seafood on your plate. But that
should be a last resort. Also, be
aware that fish oil supplements,
both in prescription and over-
the-counter forms, have the
ability to thin your blood and 4/ SABLEFISH
Marinate for 15 minutes in
increase your risk of bleeding
and bruising. lemon or lime juice and
soya sauce. Pop it skin
If you regularly eat fatty
fish, supplementation isnt
side down in a preheated
cast-iron skillet and roast
necessary, says Alan Aragon, at 200 deg C till flaky,
author of The Lean Muscle Diet. spooning on marinade
In even simpler terms, go fish. after five minutes.
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 ORDER HERE
FIRE UP YOUR APPETITE
Meat fills your gut and fuels your muscle. So step up to this platter.
WHAT TO EAT
CAVEMAN SUPPER
(SERVES UP TO
FIVE PEOPLE)
Look at this.
Men are infatuated with
meat. On some primal level,
we cant wait to dig into such
a spread with our hands; to
return to our caveman ways.
More importantly, we
understand that eating
different cuts of meat gives
your body the variety of
nutrients it needs and your
palate the tastes it craves.
Prepare to feast with this
meat platter at hand.
What youre looking at is:
800g of suckling pig (sous vide
for seven hours, roasted for five
hours then grilled and smoked
for 10 minutes);
4 4 AUGUST 2016 M E N S H E A LT H . C O M . S G
800g whole chicken and shallots on the side.
(marinated overnight with five
spices overnight, sous vide for
Its a whole lot of food, and
you and your buddies will
five hours, grilled for 10 minutes undoubtedly devour it all.
and finished by torching); The cuts of meat are insanely
400g beef short ribs delicious especially when they
(marinated with garlic, are served straight out of the
rosemary, thyme and bay leaves, smoker and to your table.
and slow roasted overnight in The best way to eat this is to
a combi oven, then grilled and just enjoy with your hands,
charred for 10 minutes); smearing grease all over your
300g lamb ribs (sous vide cocktail glass.
for five hours, then grilled and But be conscious of your total
charred for 10 minutes);
200g pork belly (sous vide
for five hours, the skin is then
seared and the pork belly
grilled for five minutes and
finished by torching);
300g bone marrow (seasoned
with salt and pepper, then baked
for 10 minutes);
100g tripe (braised for
five hours and smoked for 10
minutes);
Plus: bacon, cassava, potatoes,
zucchinis, carrots, mushrooms
 portion sizes. A good rule of
thumb: Limit yourself to 220g
or less at any one sitting, which
provides up to 468 calories.
Eat that with a big serving of
vegetables, and youll have a
flavourful protein-packed meal.
Worried about the fat
dripping from the meat? Relax.
Many researchers today are
questioning whether fat is as
bad as we thought. A 2014
Journal of Nutrition study found
no association between
saturated fatty acid intake and
heat attack risk in patients with
coronary artery disease.
In other words, if that lip-
Moreover, the extra fat in
dark chicken meat (legs, thighs,
wings) raises your levels of
cholecystokinin, a hormone
that makes you feel fuller for
longer, according to nutritionist PER PLATTER
6,166 CALORIES
Alan Aragon. 285G PROTEIN
The benefit: Youll be less 238G FAT
likely to overeat in the hours 887MG SODIUM

smacking lard isnt going to that follow your meal. HOW MUCH
make the most vulnerable Consider this the time for men $150
people keel over, most to be men. Grab extra napkins
moderately healthy and dig in. WHERE
carnivores should be able to FYR CYCENE OND DRINC
19 BOON TAT STREET
scarf it down safely.
TEL: 6221-3703
A R T DIREC TION & S T Y LING JA SON TAN
PHOTO G R A PH Y MICHAE L TAN

VIDEO
Chef Micail Chepi of
Fyr Cycene Ond Drinc shares
his ultimate recipe for baked
bone marrow with chicken
chunks. Click here to watch
TEXT KENNETH WEE

on the digital edition of

Mens Health Singapore.
Or visit www.menshealth.com.
sg/baked-tulang-with-
chicken-chunks.

AUGUST 2016 45
 TRAVEL

TRAVEL
BACK
IN TIME
Kelvin Tan heads to Mention Chinese cities and for most Singapore? Thats why when Tiger
Zhengzhou, China with folks, urbane spots like Shanghai and Airways asked us to join it to celebrate
Beijing come to mind. But if youre its inaugural flight to Zhengzhou
Tiger Airways and looking for a manly adventure, why in July, we jumped at the chance to
discovers how its a real head somewhere thats really no head there.
blast from the past there. different from our cosmopolitan Some background first: Zhengzhous

46 AUGUST 2016 M E N S H E A LT H . C O M . S G

history spans over 10,000 years from
its beginnings as a Neolithic settlement
to its emergence as a trading port
during the final years of the Qing
Dynasty. And its a choice gateway
to the cities of Kaifeng, Luoyang and
Anyang, which also date back to the
ancient Chinese dynasties.
On top of that, its also within
striking distance of the legendary
Dengfeng Shaolin Temple. And
who doesnt love a great martial arts
performance?
WHY YUNTAI MOUNTAIN ROCKS
First things first: If youre not a fan of
treks and climbing long flights of stairs,
this bit isnt for you. But if you enjoy HIIT-
based fitness regimes that really keep
your heart and legs pumping, youre
going to love Yuntai Mountain.
According to my Apple Watch, by the
end of the day, I had clocked a massive
17.1km of trekking, taking 22,304 steps,
with my highest heart rate at 134bpm. A
real legs day, basically.
But while at most gyms youll have to
endure the sweaty stink of perspiration,
Yuntai Mountain is like working out in
THE ENTIRE
PARK CONTAINS 11
SCENIC SPOTS, BUT
YOU SHOULD LINGER
AT RED STONE GORGE,
THOUGH.
an oxygen bar the air is fresh, and the
scenic sights will keep you pushing on far
better than any personal trainer.
In fact, this entire area spans 240 sq
km and was created by tectonic plate
movements over three billion years
ago during the Archean, Proterozoic,
Paleozoic and Cenozoic periods of
Earths history. All that to give us one of
the most awesome double-cliff canyons,
dynamic waterfalls, springs, rivers and
lakes comparable with any you see in
the world.
The entire park contains 11 scenic
spots, but you should linger at Red Stone
Gorge, though. Formed by red quartz
sandstone deposited under the
geographical structure more than a
billion years ago, the entire area is an
awesome view of red cliffs set against
clear pools and gurgling streams. You
just have to watch your head. Those low
ceiling signs can pop out of nowhere, as
I found out (painfully) several times.
GET RELIGIOUS AT SHAOLIN
Before we had a kung-fu demonstration,
we decided to first check out the main
monastery, which, among other things,
had also hosted the great Chinese
Emperor Qianlong for a night. Theres a
real air of gravitas as we stepped in, and
although the place is filled with tourists
and devotees, it was quite surreal to
see temple volunteers and monks of all
nationalities even one from Africa
going about their daily business without
a thought about the distractions we
bring. Clearly, all that meditation works.
In the courtyard, youll also find
ginkgo trees with pockmarked trunks.
Apparently, the holes were created by
monks who used to practise finger-
punching on the trunks! It was apt then
that we followed up with the kung-fu
demonstration.
And what a sight it was, watching the
monks and young acolytes dazzle with
their feats of strength and dexterity. All
that training must come with a price,
though, and at the temples medicine
hall, we were told by a junior monk that
they sold a herbal patch that helped with
aching joints and sore muscles. At a mere
$16, its a really cheap souvenir, and I was
really looking forward to see how well it
works after my next workout.
But that wasnt the end of our Shaolin
experience. There was also the Shaolin
Zen Music Ritual (www.czslyydd.com)
that followed up in the evening.
Im not the biggest fan of musicals,
and infamously fell asleep watching The
Phantom Of The Opera in Broadway,
but I was really surprised at how
good this was. It has more than 1,600
performances since its premiere in May
2007, and is shown on the natural stage
of Mount Songshan. The stage was
apparently designed by the same
individual who worked on the opening
AUGUST 2016 47
 TRAVEL

SUCH IS THE
DEVOTION TO BAO
THAT A SECTION OF
HIS STONE PLAQUE
HAS BEEN ERODED
BY THE VISITORS TO
HIS SHRINE.

ceremony of the Beijing Olympics.

Other Chinese tourism sites also claim
it features the worlds biggest lighting
system, consisting of more than
2,800 lights controlled by computers,
stretching all along Mount Songshan,
from the foot to the summit at 1,400m.
It also has the worlds toughest
and highest fighting sequences, with
monks flying and tumbling at the height
of 80m.

LEGENDS IN HISTORY
Im actually a huge Romance Of The
Three Kingdoms buff. For the uninitiated,
just as the name implies, the Three
Kingdoms were made up of three
empires Wei, Shu and Wu.
So I was pretty chuffed when part of
our odyssey involved popping by Guanlin
Temple near Luoyang, where one of the
great heroes of that era, Guan Yu, is
buried. Well, his head, anyway; his body
is buried somewhere in Danyang, Hubei.
In modern times, Guan Yu is venerated
in Chinese folk religion (Shenism), and
also in all three of the major faiths of
Confucianism, Taoism and Buddhism.
And the reverence can be seen in his
temple his visage looms everywhere, in
dark chambers and halls.
Interestingly enough, wandering
around his burial mound, I even found a
plaque stating that the temple had been
built with donations from someone from
Singapore! (A first-generation migrant
Singaporean, I reckon?)
Apart from him, we also checked out
another temple dedicated to Kaifengs
most honoured citizen Justice Bao
Qingtian, famous for being an impartial
and incorruptible judge in Chinese
history. Such is the devotion to him that
a section on a stone plaque bearing his
name has been eroded over the decades
by the hands of visitors to his shrine!
Theres so much to do there and so
little time. Well certainly be heading
back to Zhengzhou for more sooner
rather than later.
Tigerair, the only carrier to offer non-stop
flights between Singapore and Zhengzhou,
heads there thrice a week. For more info,
check out tigerair.com.
Zhengzhou
Airport 101
If youre not planning to get local
3G access, theres no easy free Wi-Fi
available, as the airport Wi-Fi needs
you to have a mobile number turned
on to receive a code to access it.
Leaving China, the rules are
batteries must be hand-carried, so
dont put them in your check-in
luggage or youll end up wasting
time digging them back out. This
applies to lighters too.
The airport staff speak little English,
so have a translator app on your
phone downloaded.
The immigration counter isnt open
24 hours, so dont bother going too
early to the airport, as you cant get
to your departure gate anyway.

4 8 AUGUST 2016 M E N S H E A LT H . C O M . S G
 TECH

BEST
SINGAPOREAN APPS
These homegrown mobile applications are putting
Singapore on the world map.

PAKTOR BURPPLE CHOPE CAROUSELL REDMART

If youre a You know the Named after Now established as Grocery shopping
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should be able to Youre out with your word for reserving a marketplace in easier. With at least
guess what this friends, and you place (such as a seat Singapore, Carousell 30,000 products to
app is about. For cant remember the at the hawker centre, boasts over 26 choose from which
newcomers, paktor best cafes and usually by placing a million listings and includes items
is the Hokkien word restaurants in the packet of tissue on eight million from 400 local
for dating. Yes, its area. Enter the app it), this app lets you transactions since independent sellers
like Tinder but thats a cross book tables around its launch in 2012. Its Redmart makes it
when it comes to between blogging the clock from its popular for a reason: really simple to shop
scoring perfect and Instagram for sizable list of partner An easy-to-use app for groceries on the
dates, why limit foodies in Singapore restaurants in means putting up go. Launch the app,
yourself to just one and Kuala Lumpur. Singapore, Hong your items for sale make your selection,
app, right? Besides, Launched in 2012, Kong, Shanghai and doesnt take up your and your order gets
Paktor is focused on the company now Beijing. Started in day. Ironically, the sent right to your
matchmaking across boasts over four 2011 inspired by downside is you have doorstep. How does
PHOTO BOWIE15/123RF

Asia. Launched in million users across Opentable, a similar to do most of the a local grocery
2013, the eponymous its mobile app, web service in the US delivery and pick up. delivery service fly
company based in app and website. the platform The company has the Singapore flag
Singapore has since Its a social platform amassed one million expanded to overseas? Well, the
amassed over six thats the perfect users within a year Malaysia, Indonesia, company is set for
million users across place to post food of its launch. Taiwan and the US, regional expansion
Singapore, Malaysia, photos, discover It uses real-time and earlier this year in 2016, aiming to
Indonesia, Thailand, places to eat and information, so you rolled out a feature include non-
TEXT KENNETH WEE

Vietnam, the decide what to instantly know if similar to Facebook perishable products
Philippines, Taiwan order (including your booking is groups, which lets with its sights on
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AUGUST 2016 49
 MONEY

50 AUGUST 2016 M E N S H E A LT H . C O M . S G
 SAVING
SMART
Is having $100k by the age
of 30 just a pipe dream?
I
Ill never get rich, a friend
exclaimed recently during a
PHOTOS 123RF
casual catch-up.
I earn so little and I dont
think Ill ever get $1 million.
Heck, even $100,000 seems far
off for now, he lamented.
I was caught by surprise at his
TE X T JONATHAN K WOK
outburst, but decided to ask just
how much he earned. It turned
out his income was more than
$3,000 a month pretty decent
for a fresh graduate in the first
few years of his working life.
My friend was probably just
despondent that, like most of
us, his earnings fall far short of
what investment bankers get. A
fresh graduate in that rarefied
field can earn more than $9,000
a month, I am told.
But is it true, as my friend
frets, that it is impossible to get
ahead financially on a regular
salary? I decided to investigate
this claim, taking as my starting
point the question of whether a
fresh graduate can reasonably
expect his savings and
investments to chalk up to that
nice, round figure of $100,000
within six years of work.
These calculations were for a
male starting work at the age of
25 after two years of national
service and four years of
university, and who is hoping to
hit the target by age 30.
For the sake of the exercise,
the starting pay was taken as
$3,050 the median salary
for a fresh university graduate
last year, meaning that half of
them earned at least that. The
graduate was assumed to get a
4.5 percent pay rise yearly, and 15
months of salary a year, including
the 13th month, plus two months
of bonus.
He was then taken to save 20
percent of his take-home pay,
after Central Provident Fund
contributions. This is the
minimum savings target for
young adults without large
financial commitments, say
financial advisers.
The graduate would have
two options in dealing with his
savings. First, he could put them
all in the bank at almost zero
interest rate, as has been the
case for the past five years since
the financial crisis.
Or he could save 40 percent
for a rainy day, and take some
risks by investing 60 percent in
the stock market, where he may
expect a yearly return of around
6 percent the average annual
return of the Straits Times Index
over the past 10 years.
AUGUST 2016 51
 MONEY

ABOUT $50K BY 30
The number crunching showed
that the graduate would have
accumulated only around
$49,000 by the age of 30 if
he chose to put all his savings in BUT GETTING
a bank.
Even if he chose to invest 60
THERE INVOLVES
percent of the savings in stocks,
the 6 percent annual return
SOME PAIN, AND
would give him only $53,700 in
total wealth by the age of 30.
THE KEY IS TO SAVE
That is well short of six figures, FAR MORE THAN
but Christopher Tan, the chief
executive of financial advisory 20 PERCENT.
firm Providend, says the
achievement would still be
nothing to be sniffed at. For an
average person earning $3,000
to $4,000 a month, to have
$50,000 by the age of 30 would
be quite good, he said.

SAVE MORE TO GET ANOTHER

$50,000
Still, the $100,000 is not
necessarily an elusive goal within
those first years of working life.
But getting there involves
some pain, and the key is to save
far more than 20 percent. In fact,
you can try to save at least 50
percent of your take-home pay,
as recommended by advisers
such as Axa Life Insurance
Singapores Salena Kanasan.
With some effort, young
people can achieve this,
especially if they do not have
heavy commitments such as
study loans, mortgages or kids.
They also save on rental if they
live with their parents, and it is an
extra plus if their parents do not
need their financial support.
If a graduate can keep to the
50 percent rule, that makes all
the difference. He would be able
to get almost $123,000 in pure
savings by the age of 30, easily
surpassing the six-figure target.
Investing a portion in the stock
market could give him about
$134,000 in savings and stocks.
LESSON LEARNED
So to my gloomy friend, I can
say he does not need to earn a
bankers salary to squirrel away
$100,000. An average graduates
salary will do. The key lies in
consistent, careful saving.
You may find it difficult to land
a job with significantly higher
pay but controlling spending is
definitely within your control.
And saving a small nest egg
early on can provide the much-
needed capital to start your
investing journey.
If your savings rate is low,
investments will be of limited
help, especially as it is becoming
harder to get high returns from
the stock market while keeping
risk under control.
Its not easy to consistently
make double-digit (percentage)
gains, especially in the current
new investment paradigm where
the world economy is still reeling
from the fracture suffered due to
the global financial crisis, said
Vasu Menon, vice-president for
wealth management, Singapore,
at OCBC Bank.
The example shows that the
20-percent saver would fall well
short of the $100,000 target,
even if he invested a portion
of his money in stocks. But he
would be easily able to surpass
$100,000 if he becomes more
frugal and saves 50 per cent of
income. Investments will then
provide the icing on the cake.
It may come as a culture shock
to those not used to watching
their spending to suddenly
have a daily budget. But saving
half of your income need not
entail a diet of instant noodles
and plain water.
On a starting pay of $3,050 a
month, a fresh graduate would
still have about $980 to spend
monthly. This is after accounting
for CPF contributions, saving half
of his take-home pay, and giving
10 per cent to his parents.
That is more than $32 a day.
Such a budget would mean
very few taxi rides, meals at
restaurants or nights out at a
club. But Singapore has an
extensive public transport
system, excellent hawker
food, and free entertainment
in the form of parks and
exercise corners. These can
easily substitute for more
expensive options.
Importantly, the first few years
after graduation are the best
years to accumulate wealth.
Friends who have started their
own families tell me it is nigh on
impossible to save more than
20 percent of salary, with high
household expenses from
electricity to even toilet paper
and additional costs, when they
have children.
Before you get hit by all these
expenses, it is best to start living
simply and paving the path for
future financial success.
This story was first published in The Straits
Times on July 7, 2013

52 AUGUST 2016 M E N S H E A LT H . C O M . S G
 TIME WELL SPENT

WORST HEROES
EVER
NO SUPERHEROES? NO PROBLEM.
TURN TO SUPERVILLAINS INSTEAD.
Suicide Squad
When the CIA faces an enemy it cannot beat, it turns to
some of the most dangerous criminals in the world for
help. This group of disgruntled individuals, so used to
operating on their own, must come together to take
down an enigmatic enemy despite betrayal coming
from all sides. The film brings together well-known
characters like the Joker (Jared Leto) and Harley Quinn
(Margot Robbie), along with lesser-known comic book
villains such as Rick Flag (Joel Kinnaman), Enchantress
(Cara Delevingne) and Deadshot (Will Smith).
Opens Aug 4 in cinemas islandwide.

HOTSPOT EVENT

SAFRA SINGAPORE BAY RUN & ARMY HALF

W HOTEL SENTOSA COVE
Enjoy a luxurious getaway at the award-winning W Hotel at
Sentosa Cove. While staying there, you can enjoy activities
such as a catamaran ride to St Johns island, and parties at
TGIF. You can also try a private Strala Yoga session, and dine
at restaurants like The Kitchen Table, Skirt, Woobar, or have
dinner sent up so you never have to step out of your suite. If
youre taking a dip in the pool, you can get your drinks from the
Wet Bar. Book your stay at www.wsingaporesentosacove.
com.
MARATHON 2016
After skipping a year, the SSBR & AHM is back for
its 24th edition. Choose between two competitive
categories (the 21km Army Half Marathon and the Safra
10km race) and two non-competitive categories (the
Safra 5km Fun Run and the Families For Life 800m
challenge). As an added bonus, NSmen and their
immediate family members enjoy discounts of up to
75 percent. Register now at www.safra.sg, Aug 28,
Esplanade Bridge.

EVENT
USEFUL YOUTUBE VIDEO OF THE MONTH
HOW TO PICK A LOCK
WITH HAIRPINS
If youve ever locked
yourself out of your
house, youll know
how frustrating it
is to have to wait WEEZER LIVE IN CONCERT
around before the American alt rock icons Weezer will be performing at
locksmith arrives. the Suntec City Convention Centre on Aug 15. This is their
Unfortunately, youre first concert in Singapore, coming on the heels of their
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Well, after watching
TEXT JOSHUA CHUA

made their debut in 1994 with their self-titled album,

this video, you could
be. All you need is a SEARCH YOUTUBE FOR: also known as the Blue Album, which was critically
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this ability for good www.youtube.com/watch?v=cjuT_63Ioig Tickets start at $98, from www.sistic.com.sg,
instead of evil. Aug 15, Suntec City Convention Centre.

AUGUST 2016 53
 MONEY

54 AUGUST 2016 M E N S H E A LT H . C O M . S G
 ADD TO CART
We tell you how to be smart about
how you buy your items on online shopping
platform Taobao.
R
ILLUSTR ATIONS 123RF
Renovations are expensive,
and for many homeowners
looking to slash costs on home
furnishings and accessories,
Taobao (literally translated
as finding treasure) is the
TEXT ELIZA HAMIZAH OF HOME & DECOR
answer. The popular Chinese
e-commerce site has everything
from flower vases and
tablemats to bedframes and
bookcases, from a massive
number of China-based
merchants all competing to
offer the best prices. However,
online shopping comes with
some risks. We address the
common concerns homeowners
have when buying goods from
Taobao, and offer some tips for
a smooth shopping experience.
BUYING BULKY ITEMS
After saving hundreds of
dollars buying chairs, television
consoles and even kitchen sinks
on Taobao, the last thing you
want is to be overcharged for
your shipping, which can come up
to a pretty sum.
If you opt for cargo shipping,
there are three ways forwarding
companies charge shoppers: by
actual weight of item, volumetric
weight of packaged item, and
per-cubic-metre of packaged
item (commonly referred to as
CBM). Karen Wong, co-founder
of local forwarder Etrove, says it
is more economical for bulkier
products to be charged by CBM.
The wooden furniture sold on
Taobao tends to be heavy due
to the chipboard material used.
However, an item weighing 80kg
might only command 0.24cbm
of space. If you are charged by
weight, your shipping fee might
come up to be over $100 but
only about $30 if you are charged
by CBM, she says. However, she
adds that CBM calculations only
apply to goods of minimum 1cbm,
which means your package must
measure at least 1m x 1m x 1m.
Homeowners Aaron and
Angela Koh, who say Taobao was
their go-to site when they were
shopping for home furnishings
for their flat in Punggol, advise:
To save even further on shipping,
ask individual sellers to flat-pack
the items in a disassembled form,
or in the least bulky manner.
ELECTRICAL APPLIANCES
Coffee machines, Irobot vacuum
cleaners and rice cookers are
some of the most commonly
bought electrical appliances
from Taobao. As these appliances
do not go through testing
in Singapore, and carry our
authorised safety marks, look
for items with Chinas domestic
safety marks, such as the China
Compulsory Certificate mark
(CCC or 3C mark) and China
Certification Centre for
Electromagnetic Compatibility
mark (CEMC).
Karen lists Midea, Jo Young
and Haier as reputable brands
that sell electrical goods.
Although China and Singapore
appliances use the same amount
AUGUST 2016 55
 MONEY

The trick is
to sieve through
reviews and follow-up
comments, to see if
shoppers have posted
more truthful
evaluations after the
transaction was
completed.

Guide
to Taobao
1
When communicating with
the sellers...
2
When looking for specific
styles
3
Big-ticket items:
Sofa K
Is there free domestic shipping for Minimalist/Simple Coffee table
Search the item?
Are there ready stock?  s
Modern s
Vintage ` s
TV console
Chaise lounge

Terms What is the packaged dimension of

the item? 
Please reinforce packaging
Retro
Industrial chic
Scandinavian s
Armchair q
Study desk y 7
Wardrobe
DIDNT DO TOO WELL IN
Contemporary Massage chair
CHINESE AT SCHOOL?
Bubblewrap/styrofoam American country g Bed frame
NAVIGATE TAOBAO WITH Crate with wooden frame Loft Mattress
THIS COMPILATION OF Can you offer a discount? 4 E Oriental G Bunk bed  '
POPULAR KEYWORDS, Storage rack
COURTESY OF TAOBAO I would like a refund 
EXPERTS ETROVE.

56 AUGUST 2016 M E N S H E A LT H . C O M . S G
of voltage (220V to 230V), the
appliances do not use the same
electrical plug. Youll have to get
adaptor plugs, which you can
easily buy from hardware stores.
And as with other electrical
devices, it is advised not to
overcharge electrical items.
BRANDED GOODS
Spotted a sleek Grohe
showerhead at an amazingly low
price? Check its authenticity first.
See if its from an authorised
distributor, and request for
documents to determine the
authenticity of the product and
reputation of the company. Next,
thoroughly check the reviews as
well as credibility ratings.
Unfortunately, some sellers
offer rebates to shoppers in
exchange for good ratings
despite poor service and product
quality. The trick is to sieve
through reviews and follow-up
comments, to see if shoppers
have posted more truthful
evaluations after the transaction
was completed, says Peter Tee,
an avid Taobao shopper and
the administrator of a Taobao
Facebook group.
Merchants under the Tmall
platform are also known to be
more credible than regular
Taobao sellers. This is because
they are required to have a
physical shop, and are usually
registered companies.
4
Fittings and lights:
(Bath/Kitchen Fittings)
Shower set
Bathroom vanity
An indicator of fake goods
is unreasonably low prices. As
prices of branded items tend to
be controlled, savings can go no
lower than 25 to 40 percent. If a
shopper comes across an item
offering savings of over 70
percent, it is most definitely a
knock-off, says Karen.
SOME FRAGILE ITEMS
Seeing scratches, chips or cracks
SELLERS OFFER on an item youve been waiting
weeks for is frustrating, but you
REBATES TO can take precautionary steps to
prevent damage. First, let the
SHOPPERS IN seller know that the item will be
EXCHANGE FOR shipped overseas and therefore
needs to be reinforced with
GOOD RATINGS bubble wrap and wooden
crates, especially if its a fragile
DESPITE POOR object. These will cushion any
rough handling.
SERVICE AND As a shopping agent, we
advise our customers to at least
PRODUCT request for wooden crates for
QUALITY. fragile items. We also do a basic
inspection for our customers
once the item reaches our
overseas warehouse, says
Kaleryn Ong from Ezbuy
Alternatively, try the Ji You (formerly known as 65 Daigou),
Jia website (www.jiyoujia.com). a local forwarder that handles
Those looking for branded home overseas shopping and shipping
furnishing products may try for Taobao buyers.
searching on Ji You Jia, a Taobao- Homeowner William Toh,
owned site that features shops who bought several lighting
that have been stringently fixtures through then-65 Daigou,
checked for reliability, quality and also purchased insurance
service, recommends Karen. from the company. It was
inexpensive, and covers
damages. Our items came in
good condition, he shares.
Ezbuy charges 3 percent of the
5
Materials:
Solid wood
total cost (including domestic
shipping fees) for product
insurance, which covers the full
amount of the items retail value,
the international shipping fee, as
Stainless steel 
well as agent fee. Shoppers may
Fabric This local e-commerce start-up
Shopping
Pays
A ROUND-UP OF THE BEST
CREDIT CARDS IN TOWN FOR
ONLINE SHOPPING. USE
THEM TO MAKE YOUR
SHOPPING PAY FOR ITSELF!
By Yrozz Maria Christiana R. Sison
All Amex cards
Card members can enjoy
15 percent savings at Hipvan
using the promo code
15AMEXxxxxxx (xxxxxx:
the first six digits of the
card number).
Citibank Rewards
Card members get to enjoy
15 percent off at Cluster-Cluster
when they use the promo
code CLCITI15 and 12 percent
off at Naiise when using the
code CITI12.
DBS Live Fresh
With this card, online shoppers
will receive a reward of 3X DBS
points with their purchases.
HSBC Revolution Card
Card members enjoy 5x
Rewards points on online
transactions. These points can
be used to redeem a host of
items. All card members get to
enjoy 15 percent off at Lazada.
All OCBC cards
Card members are entitled to
$7 off at Lazada when using the
promo code OCBC2016 and
after spending a minimum of
$50. Those spending $75 and
above will get 10 percent off.
UOB Preferred Platinum Visa
With this card, shoppers
will earn 10X UNI$ when
making any online purchase.
Card members also get a 20
percent cashback when
shopping on Ebates.
Shopback
Tap Synthetic leather  add insurance upon checkout. offers customers a percentage
Basin Genuine leather W Despite these, one should still of its purchases in cash!
Kitchen sink
look out for signs of mishandling, for each transaction made
which include footprints, through its website. The site
(Lightings)
has about 500 merchants,
Chandelier watermarks and ripped carton
including Zalora, Lazada and
Ceiling lights  boxes. These suggest that items Taobao. Some credit cards
may have been stepped on, left are also entitled up to a 30 per
outside without shelter or tossed cent cashback.
around, says Karen.

AUGUST 2016 57
 FITBIT BLAZE
VS
JAWBONE UP3
VS
TOMTOM SPARK
CARDIO + MUSIC
VS
XIAOMI MI BAND PULSE

WAR OF THE
WEARABLES
Mens Health checks out the latest
activity and wellness trackers in
the marketplace to see which has
more pros and less cons.

Text Liu Hongzuo

Photo (main) 123rf

58 AUGUST 2016 M E N S H E A LT H . C O M . S G
FITNESS TRACKER FACE-OFF

AUGUST 2016 59
 FITBIT BLAZE
Atractive
and
functional.
Difficult
to use
touchscreen
after
sweating
it out.
Out of our small
selection, the Fitbit
Blaze is easily the
most atractive
looking tness
tracker available.
The strap is made
from exible
elastomer found in
sport watches, with
options for genuine
leather or stainless
steel. Its buckle
and frame is made
from surgical-grade
stainless steel, with
traces of nickel.
Its set-up is simple
and its proprietary
app is even simpler
to understand. Out
of all the proprietary
apps that came
with their trackers
in this shoot-out,
it was the most
interactive, giving
us the breakdown of
all the statistics we
60 AUGUST 2016 M E N S H E A LT H . C O M . S G
AT A GLANCE
Compatibility
iOS
Android
Windows Phone
Connectivity
Bluetooth 4.0
Batery
Up to 5 days
Weight
44g (default strap)
Price
$318
The Fitbit Blazes
appearance is atractive,
and its colour LCD screen
is functional and easy
to use.
wanted to read, be it support heart rate becomes slightly
passive-step tracking monitoring, since it difficult to use with
or active sports. provides both active sweaty ngers after a
The app interface is and passive heart run, though, given its
detailed yet simple rate tracking, and glass display.
to understand, multi-sport tracking Compared to
though it doesnt (except swimming). the TomTom Spark
provide any tips on Its 1.7-inch, touch- Cardio + Music,
how to maximize sensitive colour the Blaze provides
your lifestyle. LCD screen also a more intuitive
Some may argue makes reading the interface for a tness You can get the Blaze
that the Blaze is a display at night easy. tracker. It is suitable in its traditional
durable strap right out
smartwatch because The colours help for someone with an of the box, or with a
of its appearance, diferentiate the active lifestyle. stylish genuine leather
but our experience diferent numbers It also helps alternative (sold
with it tells us that and logos, which that the device separately).
it works more as a can be handy after a doesnt look out of
full-edged tness strenuous exercise. place when youre
tracker, since it does Its not the most not exercising
not run on Android accurate step tracker, something we
Wear and it only but its HRM tracking cant say for the
provides smartphone is on par with that TomTom wearables
notication pushing of the Xiaomi Mi appearance.
to the user. Band Pulse, with If you require a
The Blaze has the extra benet of passive tracker at a
a commendable having your heart lower price point,
tness functionality rate tracked during look to the Jawbone
among the other exercise. UP3 or the Xiaomi Mi
trackers here that This tracker Band Pulse instead.
 FITNESS TRACKER FACE-OFF

AT A GLANCE
JAWBONE UP3
Compatibility The Jawbone UP3 is built-in trackers. the Xiaomi Mi Band
iPhone 4S or later physically appealing, However, it still has Pulse, which gives
Android 4.3 or later with its strap made the best proprietary you that without
from hypoallergenic app because any hassle.
Connectivity TPU rubber and a data recorded is However, the
Bluetooth 4.0 BLE sensor fashioned presented in a UP3s heart rate Amazing
Batery
from anodized
aluminum.
useful and easy to
understand manner.
recording is quiet
and automatic, so
app interface
38 mAh However, form Other apps simply youll get a beter that coaches
Up to 7 days does not follow
function: It can be
tell us the numbers
weve accumulated,
average reading at
the end of the day.
the user.
Weight challenging to wear. but the Jawbones Even if youre
29g The clasp is tricky to has litle snippets not a stickler for
operate with just one of fun facts about pinpoint accuracy in
Price hand. Even though exercise and sleep, a passive wellness
$309 its adjustable, we
never really got
and it integrates
your days result to
tracker, it is hard to
deny that at $309,
Spoty
a comfortable t. make sense of your the UP3 is quite accuracy,
Worse of all, the
clasp seems to
gures.
The passive heart
pricey when there
are more accurate
even for a
loosen with wear. rate functionality alternatives at a far wellness
Previously,
weve tried the
was helpful. The UP3
is largely automatic
lower cost such as
the Pulse.
tracker.
UP3 and felt that and decides when Also, while
it was one of the to take a sample of appearances are
beter wellness your heart rate. indeed important,
trackers you can There are pros wed like to argue
get. Turns out it is and cons to this, that the Fitbit Blaze
Smart Coach in the not as accurate as of course. On the would be beter
Jawbone UP3 app is a we expected it to downside, there is value for money
game changer it helps
be after comparing virtually no way to you pay a similar
you understand the
data easily. it to Xiaomis Mi pick up a snapshot amount and get
Band Pulse and of your heart rate far more than just
the iPhone 6s Plus on demand unlike passive tracking.

The clasp is secure, but it

takes nimble ngers and
practice to get the UP3
on your wrist.

AUGUST 2016 61
 AT A GLANCE
TOMTOM SPARK CARDIO + MUSIC
Compatibility
iOS
Android If you are the in various models, including for The apps
no-nonsense sort, ranging from a base swimming, since the interface looks
Connectivity the TomTom Spark activity tracker device is waterproof straightforward at
Bluetooth Smart personies exactly ($249) to the Spark to a depth of 40m. rst glance, until you
(Bluetooth 4.0) that. Its rubber strap Cardio ($329) with Activity tracking is realise that it hides
is the easiest to built-in HRM, and very detailed. Tell most of its passive
Batery secure and detach. the Spark Cardio the device the type data points in deeper
Up to three weeks It even comes in a + Music ($399) of run youre going menus. That said,
few colours, and is that adds 3GB for, and get details it is still the most
Weight replaceable given for music storage other trackers informative app
50g that the brain of and playback, so apps dont provide, tested. While the
the Spark can be you dont need a such as calories Jawbone UP3 ofers
Price detached. separate music and energy burnt. tips, the TomTom
$479 Frankly, its not player. It even The Sparks HRM app is the boss of
the most atractive comes pre-loaded tracks activity, which hard empirical data.
device with its with a customized means you cant get Our run data even
thick bezel and the Ministry of Sound a passive readout, had the average
knobby-looking GPS playlist to get you but it can give you a number of strides
housing that doubles started. You can thorough breakdown per minute.
as controls for the even get the gadget of your heart rate The TomTom
non-touchscreen with a Bluetooth during exercise. Spark Cardio + Music
device. It provides headset bundled if It has nearly is an easy choice if
sleep tracking, but you dont already everything the you lead a hyper-
theres no realistic have one at a Fitbit Blaze has and active lifestyle,
way of wearing it much costlier price more, but it doesnt but depending on
to bed without it of $479. push smartphone the features you
The physical butons that
house the GPS unit arent interfering with Its features thrive notications yet (to want, it can end up
the pretiest, but they your snoozing. in practicality. It has arrive via software being a very hefty
sure work well even with The Spark comes multi-sport tracking, update in Q2 2016). investment.
sweaty ngers.

Detailed
app and lled
The ridged strap with with features
snap-on clasps on the
TomTom Spark Cardio +
for adrenalin
Music makes it ideal
for secure use during
junkies.
strenuous sports.

Least
attractive
and most
expensive
of the lot.

62 AUGUST 2016 M E N S H E A LT H . C O M . S G
 FITNESS TRACKER FACE-OFF

XIAOMI MI BAND PULSE AT A GLANCE

Compatibility
iOS7 or later
Android 4.4 or later

Connectivity
Bluetooth 4.0

Batery
45 mAh
Up to 30 days
(standby only)

Weight
5.5g (sensor only)

Price
$27.99

On the surface, The new beats to its Android

the Xiaomi Mi Band per minute (BPM) counterpart. The
Pulse is nearly feature is easily Android app lets you
indicate the unique
Accurate
indistinguishable visible on the main
from its predecessor, screen, but it only types of exercises, wellness
the original Mi Band. tracks resting HR, like rope jumping
or sit-ups, but this
tracking The Pulses heart rate
It is still the same since the device monitor gives you your
oblong-shaped requires you to feature is missing despite reading on-demand, but it
sensor, with a shiny tap measure on from the iOS version.
As a passive
its weight. doesnt track passively.
cut edge around its the apps menu in
aluminium top. order to get a static wellness tracker, the
The Pulse, snapshot of your Pulse only tells us
however, introduces BPM. It does not the total steps and
a heart rate monitor take a live sample sleep accrued, and
onto the tiny device. when youre awake doesnt diferentiate
between exercise
Light
The wearables or running.
silicone band is quite That said, it still and day-to-day on features
comfortable on the has one of the most activities.
While it may
because
skin. We were only accurate HRMs in
conscious of the this shoot-out, as not pack as many of its
device when we it gives readings features as the
Jawbone or Fitbit
price.
went for a run, but that are as good as
The Pulses strap is
not during day-to- those of other HRM- trackers, it still does simple, and comes in
day activities such capable wearables all the basics of a gaudy colours. Black
as being at work or and even home-use tracker on top of its some physical seems like the best
in bed. blood pressure new and accurate progress, the choice as it amplies its
simplicity.
The Pulse is monitors. heart rate tracking. Pulse is an
supported by the As we tested If youre particular excellent choice
same app made the band on an about your strenuous given its low price
for its previous iOS platform, activities, it would be point and core
wearable. Pairing its immediately under-equipped to features. Its more
the new version via apparent that the satisfy you. However, accurate than its
Bluetooth is just as iOS app version has if youre a sedentary fellow wellness
easy as the old Mi limited functionality office worker who tracker, the Jawbone
Bands process. when compared would like to see UP3, too.

AUGUST 2016 63
 MODEL FITBIT BLAZE JAWBONE UP3 TOMTOM SPARK XIAOMI MI BAND
CARDIO + MUSIC PULSE

COMPATIBILITY iOS iPhone 4S or later iOS iOS 7 or later

Android Android 4.3 or later Android OS Android 4.4 or later
Windows Phone

CONNECTIVITY Bluetooth 4.0 Bluetooth 4.0 BLE Bluetooth Smart Bluetooth 4.0
(Bluetooth 4.0)

HEART RATE MONITOR Yes Yes Yes Yes

SLEEP MONITOR Yes Yes Yes Yes

MULTI-SPORTS TRACKING Yes No Yes No

GPS Yes No Yes No

BATTERY Up to 5 days Up to 7 days Up to 3 weeks Up to 30 days

(standby only)

WEATHER-PROOFING Splash-proof (1 ATM) Splash-proof Water-resistant IP67 (water- and

(5 ATM) dust-resistant)

DIMENSIONS 36.7 x 42.3 x 40.2mm 220 x 12.2 x 22 x 25 x 13.7mm 37 x 13.6 x 9.9mm

3 to 9.3mm (sensor only) (sensor only)

WEIGHT 44g (default strap) 29g 50g 5.5g (sensor only)

PRICE $318 $309 $479 $27.99

Geting rewarded for your steps

Activity trackers have
never been more in-
demand as healthy living
and tness trends grow.
However, unless you
work out regularly, the
novelty of looking at your
daily step counter usually
wears of after a few
weeks when theres no
other motivation to keep So what do you do with activity tracking with in regular challenges,
tracking your progress. all those step goals youre physical rewards. Signing redeem their points for
Remember Nikefuel, meeting everyday? If you up for a free account lets rewards such as grocery
Nikes universal activity guessed theres bound to you sync your tracker vouchers and take part in
measurement system that be an app for it, youd be to its dashboard and lucky draws.
earned you Fuel points partially correct. Theres access select merchant According to the portal,
and achievements? It was actually a portal for it. privileges. it currently supports Fitbit
fun while it lasted, but, Active Ager Asia Paid members with an and Jawbone devices,
again, nothing tangible (activeager.asia) is a new annual subscription will plus Google Fit and Moves
came out of it. start-up that gamies also be able to participate mobile apps.

64 AUGUST 2016 M E N S H E A LT H . C O M . S G
 FITNESS TRACKER FACE-OFF

AND THE
BEST FITNESS
TRACKER IS:

BEST
PERFORMANCE
BEST
VALUE

SINGAPORE SINGAPORE

FITBIT with due accuracy, XIAOMI the stats provided

and without forgoing are rather basic. But
BLAZE the fact that the
MI BAND that makes it easier to
True, the TomTom information displayed PULSE convince a non-user to
Spark Music + Cardio must be easy to read Despite its diminutive adopt this device and
is the more detailed and access. It is easy size and excellent start a new life.
sports tracker, but the to use when youre price tag, the Xiaomi The Jawbone UP3
whole point of the exhausted after a run. Mi Pulse is the best is no doubt handy
wearables form factor The lower price tag value for money, given with the apps built-in
is to allow the device makes it easy for us that its extremely coaching and atractive
to be seen in a social to say that the Blaze afordable and more colour options, but
seting. The Fitbit denitely performed accurate that some the Xiaomi Mi Band
Blaze does all the well as an active of its much more Pulse actually does the
necessary tracking for expensive peers. Its simple and passive
sports tracker and as
strenuous activities nothing ashy, and act to beter efect.
a personal accessory.

AUGUST 2016 65
Oicial Car Oicial Tyres Oicial Hybrid Partner Oicial Media
 & GROOMING
A R T D I R E C T I O N & D I G I TA L I M A G I N G PA U L I N E TA N
GROOMING BENEDICT CHOO USING NARS HAIR JERMINE NG USING KEVIN MURPHY

Best Face
Forward
LOCAL ARTISTE NAT HO SHOWCASES
PHOTOGRAPHY VERNON WONG

THE UP-AND-COMING SINGAPORE-

BASED WATCH BRANDS.

It used to be: a watch was either Swiss-made or junk.

But today, time-worthy pieces are being made by
watchmakers around the world, including Singapore.
And Singaporean singer-actor Nat (short for
O U T F I T H O S I O F R O M TA N G S @TA N G P L A Z A

Nathaniel) Ho is only too glad to introduce some of the

outstanding ones.
TEXT KENNETH WEE & MCKEN WONG

Take Ivory & Koal for example. I like that the watches
look clean and classic, says the leading man of on-
going local TV drama Tanglin. The founder told me
people want something that lasts forever, thats why WATCHES (FROM TOP)

their watches are all automatic and do not follow ARIES GOLD ATLANTIC
(G 7002 BK-BU) $285, WWW.
trends that might go out of date. ARIESGOLD.COM
STYLING SHEH

JULS AT SWATCH
ART PIECE HOTEL (SUOZ217)
And who wouldnt want some fun? If Im feeling more $103, WWW.SWATCH.COM/MS_SG
street that day, Ill wear a funky watch. Whether its a IVORY AND KOAL
Swatch ticker designed by local designer Juliana Ong, (IVK-001) $499,
WWW.IVORYANDKOAL.COM
or the manly charm of the black Aries Gold Atlantic
strapped on Nats wrist, youll get proper street cred.

AUGUST 2016 67
 STYLE FOCUS

Remember, dont be afraid to

go bold if you so fancy. The best
watches are those that can take
you from work to events, notes
Nat, whos turning 31 this month
just like Stowas Singapura Red
Hill. The timepiece is a nod to
the significance of Bukit Merah,
with a design that is functional
yet elegant. But if rose gold is
your pie, then the Aries Gold
Hurricane takes the cake.

Watches (from left)

Aries Gold Hurricane

(G750 RG-SRG)
$371, www.ariesgold.com

Stowa Singapura Red Hill

$1,888, www.redarmywatches.com

Dont be afraid
to go bold if you
so fancy. The
best watches are O U T F I T (S U I T ) S U I T S U P P LY (C O T T O N S H I R T ) E T H A N M E N
those that can take
you from work
to events.

68 AUGUST 2016 M E N S H E A LT H . C O M . S G
 STYLE MANUAL

MADE IN
SINGAPORE From footwear to formal suits, these are the
home brands producing high-quality wardrobe
essentials fit for every Singaporean.

T E X T K E N N E T H W E E P H OTO G R A P H Y C H A R L E S C H U A /A T H O U S A N D W O R D S
A R T D I R E C T I O N P A U L I N E TA N S T Y L I N G S H E H H A I R & G R O O M I N G D A X LY E
MODEL ERIK ROCCA/MANNEQUIN MODELS

70 AUGUST 2016 M E N S H E A LT H . C O M . S G
POWERED SUITS
The idea of buying a suit in
a colour other than navy or
grey and particularly a very
bright one may strike you
as counterintuitive. The trick
is not to think of it as a suit
but as a jacket and trousers
that happen to go together. A
bright suit, like this one from
q.menswear, is definitely a
more fashion option. Just
dont wear it to a funeral.

Suede loafers,
$129, Pedro.
Single-breasted slim-cut
jacket, $650, q.menswear.
Slim-cut pants, $250,
q.menswear.
Coton long-sleeved shirt,
price unavailable,
Ethan Men.

AUGUST 2016 7 1
 STYLE MANUAL

DENIMS IN
The versatility of the denim
jacket makes it a mainstay in
every mans wardrobe. Wear
it casual with a simple tee, or
over a shirt with a knited tie.
Layering helps you stand out
from the crowd, says Biro
co-founder Chong Keng How,
34. And make sure it ts
snugly to get that clean,
city-slicker edge.

Denim jacket, $480, Biro.

Distressed premium pima
crew neck, $59, Sifr.
Pants, $350, Biro.

72 AUGUST 2016 M E N S H E A LT H . C O M . S G
MAJOR BLAZER
The navy blazer tops every list of stylish
essentials because it elevates everything else
you own including, nowadays, your jeans and
trainers. But the boxy prep staple of yesteryear
has evolved nicely at Deboneire into a slim-
fi ting jacket with a tuxedo twist (and no brass
butons). The cut is still very classic, says
designer-founder Mathew Gideon, 25. Weve
just added some contemporary elements to it.
Besides, navy is so easy to wear. Its something
guys are familiar with.

Coton shirt $285, Biro.

Mykonos blazer, $629, Deboneire.
Coton trousers, $59, The Authority.
Laced up shoes, $129, Pedro.
 STYLE MANUAL

74 A U G U S T 2 01 6 M E N S H E A LT H . C O M . S G
 TEE TIME
A plain T-shirt is as
Singaporean as it gets. The
Authority makes its relaxed
rendition in muted colours
with 100 percent coton. Our
best-sellers are T-shirts, says
label founder Jasper Goh,
27. Weve also goten lots of
requests for the colour pink.
Pair it with this pair of jeans
that punches up a familiar
wardrobe staple with stripes.

Coton tee, $59, The

Authority.
Stripped denim jeans,
$129.90, Chota.
Sandals, $73, Pedro.

AUGUST 2016 75
 STYLE MANUAL

CLASSIC WHITE
The white shirt is your
greatest multitasker.
When youre in one,
you can get away with
trousers that arent your
basic black or brown. The
printed trousers are one
of our best-sellers, says
Mathew. But to steer
clear of a tropical storm,
stick to slim-t trousers
with prints in navy, black
or shades of grey.

Coton shirt, $109.90,

Chota.
Florian blanc trousers,
$189, Deboneire.

76 AUGUST 2016 M E N S H E A LT H . C O M . S G
EMBRACE
ATHLEISURE
Sweatshirts arent just for
home wear anymore. You
can wear them on a date or
out to drinks with friends.
This graphic fleece keeps you
athlete-level cosy and ahead
of the style curve. Keep it
simple and let it do all the
talking by wearing it with
dark jeans.

Shoes, $89, Pedro.

Denim jeans, $109.90,
Chota.
Sweat shirt, $68,
Sarah Thursday.

STOCKISTS Q.menswear, www.q-menswear.

Biro, www.birocompany.com and
com, Zha Huo Dian (#03-16 Far East
Tangs Orchard
Plaza) and Takashimaya D.S. Level 3
Chota, #03-03 The Cathay
Sarah Thursday, www.actually.sg
Deboneire, Takashimaya D.S.
Sifr, www.sifrsite.com
Level 3
The Authority, www.theauthority.
Ethan Men, www.ethanmen.com
co, #03-03 Orchardgateway
Pedro, www.pedroshoes.com
 GROOMING FAST FIXES

CELEBRITY HAIR VIN PHUA/AIR SALON USING AVEDA

PHOTO WINSTON CHUANG

COOL
GROOMING BENO LIM USING LAB SERIES

Singaporean artiste
Shane Pow demonstrates
these star-worthy,
A R T DIREC TION PAU LIN E TAN

post-gym manoeuvres by
thermoregulation
expert Mike Tipton.

78 AUGUST 2016 M E N S H E A LT H . C O M . S G
 POST-GYM
PEACE
Shane Pow, 25, who
plays the supporting
antagonist of on-going
Channel 8 drama Peace
& Prosperity, shares the
essentials that help him
transition from gym to
work effortlessly.

0 MINUTES
Keep your shower just below body
temperature. Too hot just adds to
your heat load. And ice blasts are
only a short-term win, as blood TIME AND
vessels near your skin shut down, SPACE SAVER
Lab Series Pro LS All-in-
trapping heat inside your body one Shower Gel ($33,
and causing an outpouring www.labseries.com.sg)
of perspiration. The soap dispenser at your
gym is likely spitting out
cheap product. The result?
Flaky skin and dry hair.
Instead, use this wash on
your body, face and hair,
and shave precious minutes
from your lunchtime gym
routine.

AN EYE FOR DETAILS

Slant-tip tweezers
For stray hair outside
the main shape of your
eyebrows, grab the hair as
close to the root as possible
and pull always in the
direction of hair growth.
Make sure to stay close
to the base of the brow,
+2 MINUTES +5 MINUTES paying keen attention not to
This is no time for compression gear. You need Ditch your usual styling gels, unless you favour over-shape.
loose, light clothing to let sweat evaporate. the Clark Kent look. Instead, use anti-humectant
Cotton shirts are porous, so they dont block products, such as Avedas Brilliant Anti
breezes which means your sweat can cool you Humectant Pomade ($50.64, www.lazada.sg),
down. Leave it untucked until you get to the office which repel any excess moisture. Exactly what
for extra benefit. your gleaming head needs post-burpee.

PREPPING FOR
VOLUME
Aveda Pure Abundance
Style-prep ($50, www.
tangs.com)
Like sea salt sprays, a few
spritzes of this stuff adds
texture and volume to any
hair type or style plus grit
and separation to aid in
styling with paste and/or
hair spray.

QUICK HAIRDO
Hanz De Fuko Quicksand
($30, www.deckout.
com.sg)
+20 MINUTES +30 MINUTES Use this styling paste to
Still struggling to keep your cool? Stem the Avoid further perspiration by waiting until your keep your hair in place
flow of sweat by holding your wrists under cold temperature has settled before applying cream, throughout the rest of the
running water. Major blood vessels are near the then banish lingering shine with Lab Series day. Bonus: It doubles as a
dry shampoo, so it absorbs
surface, so you lose heat more rapidly. Its more BB Tinted Moisturizer SPF 35 ($64.80, www. moisture left over from an
effective than an ice vest, and certainly more whathewants.com.sg). Otherwise, youll look like extra sweaty workout.
office-appropriate. you just stepped off the treadmill in your suit.

AUGUST 2016 79
 GROOMING ESSENTIALS

WELL-
KEMPT
SECRETS
Grooming industry insiders
come clean on hipster
hero products that provide
just as much polish as the
big brands.

FACE SAVER MORE SHAVING HACK ECONOMIC

1 Armand Beasley,
2 MOUSTACHES
3 Daniel Johnson,
4 STYLE
TEXT ALEX HARRIS

consultant to celebs John Mooney, hair stylist to pop Darren Fowler,

and royals
Sniff out more quality
ingredients to get the most
bang for your buck. For me,
Bulldog is the standout brand
no harmful sodium lauryl
sulphate or parabens, and
fantastic value, says Armand.
menswear
design director at Asos
Theres no need to drop
Chippendale money on
boutique beard oil for your
facial furniture. I use wax,
which is harder, of course,
says John. But if you warm
and football stars
Even expert barbers use keenly
priced equipment. Im a big
King of Shaves fan, admits
Daniel. Its shaving oil fits
into my kit bag and goes
everywhere with me. And the
Hyperglide razor is perfect for
hair stylist to David
Beckham and Colin Farrell
You could easily spend $40
on one of the new wave of
trendy sea salt sprays. Its the
easiest way to create hold but
retain the gritty, rugged look
that most men want, says
PHOTO 123.RF.COM

Its face wash contains
coconut oil derivatives that
freshen the skin instead of
drying it out. Frankly, youd be
nuts to spend more.
Bulldog Original Face Wash,
$11.04, www.asos.com
it up in your hands before, a wet shave after a hot towel. Darren. But you dont have
it provides shape as well as I use it on all of my clients. to splash cash to put on
softness. It smells pretty good Thats a budget slash we can the spritz. Just grab the best-
too. So you get the combined really get behind. priced ones.
benefits of oil and wax. Dandy. King of Shaves Kinexium Toni&Guy Casual Sea Salt
Uppercut Deluxe Mo Wax, Shaving Oil, $12.29, www. Texturising Spray, $24.90,
$19.91, www.asos.com fishpond.com.sg www.redmart.com

80 AUGUST 2016 M E N S H E A LT H . C O M . S G
 MENS HEALTH ARBUTUS PROMOTION

Simply answer the

following question
and stand a chance to
win an Arbutus watch
worth $529.60!

Q: The Arbutus Calendar

AR607 is powered
by an automatic mechanical
movement with 40 hours
power reserve.
TRUE/FALSE

NAME:

GENDER:

ADDRESS:

POSTAL CODE:

NRIC NO. (LAST 4 DIGITS ONLY):

AGE:

D.O.B.:

TEL:

Stand To Win
Specialty mechanical watch brand
Arbutus is proud to introduce its
Arbutus Calendar AR607 bracelet OCCUPATION:
watches, featuring day, month and

An Arbutus
moonphase sub-dials and a date
window at 3 oclock, all powered by E-MAIL:

an automatic mechanical movement

with 40 hours power reserve. Just at

Watch Worth a glance, you can keep tabs on your

busy schedule anytime. The watches
come with a sturdy stainless steel

$529.60!
beaded bracelet and sapphire coating
on the glass for enhanced scratch
resistance. With water resistance to
50m, it functions perfectly even if
youre caught in a downpour.

HOW TOWIN
ENTRIES MUST
REACH US BEFORE
AUG 31, 2016.
SEND IN THIS PRINTED COUPON OR LOG ON TO WWW.MENSHEALTH.COM.SG
BY POST: MENS HEALTH/
ARBUTUS PROMOTION,
8 readers each win an Arbutus Calendar SPH MAGAZINES, MARKETING
DEPT, 82 GENTING LANE,
AR607 timepiece worth $529.60 LEVEL 7, SINGAPORE 349567

TERMS AND CONDITIONS: This promotion is open to all Singapore residents except employees of Singapore Press Holdings Limited and their immediate family, the
sponsor, their media agencies and contractors. Prizes ofered are not transferable, exchangeable for cash or any other products. Prizes are subject to stock availability
and may be substituted with other items of similar value. Your entry information may be used in future marketing / promotional activities without further compensation to
you. SPH Magazines and the sponsor shall not be liable for any loss or damage sufered by you or any party in accepting, possessing, using or consuming any of the prizes
or entering the contest. Winners will be notied by post or e-mail. By participating in this contest, you agree and consent to the contests terms and conditions and to SPH
Magazines and/or its related corporations (individually and collectively SPH Magazines) and their service providers collecting, using and/or disclosing the personal data
which you have submitted and sharing such personal data amongst themselves for the purpose of contacting you via mail, e-mail, SMS, telephone and any other means of
communication (whether via your Singapore telephone numbers which SPH Magazines may have in their records from time to time or otherwise), to send you marketing
information on products, services, promotions and/or events ofered or marketed by SPH Magazines and/or third parties.
 GEAR AND GADGETS THAT GIVE YOU THE EDGE

1 SMALL PACKAGE,
BIG SOUND
GET THIS: Plantronics Backbeat Go 3 Wireless Earbuds.

READY FOR: A small pair that packs a big punch. The Backbeat Go 3
earbuds provide you with stunning stereo audio at a standard that
was previously only possible with full-sized headphones. Plantronics
is setting a new benchmark for wireless earbuds with this stylish
offering. The pair offers a wider sound stage and range of
frequencies that delivers natural sounding audio, while balancing
highs and lows.

THE BEST PART: You can control your music and calls directly from
the earbuds, as well as activate Siri or Google Now without having to
dig for your phone. The earbuds also come in three sizes, to ensure a
comfortable fit without leaking any sound.

COST: From $169, www.plantronics.com/asia.

TEXT JOSHUA CHUA

82 AUGUST 2016 M E N S H E A LT H . C O M . S G


JAZZ HANDS
GET THIS: Remidi T8.

READY FOR: Creating music without an instrument.

While everyone loves music, not many people have
had the opportunity to learn how to play an
instrument. The makers of the T8 are trying to change
that. You dont have to know music theory to make
music with it; all you need are your hands. Slip on the
glove, connect it to the app and you can make music
just by waving your arms and using various gestures.
2
THE BEST PART: You can upgrade your T8 online,
so the music never gets stale. You can also create your
own sounds, personalise gestures, and change the
sensitivity of the glove so that every
piece of music sounds unique.

COST: From $349, http://remidi-pro.com.

SMART
STORAGE
GET THIS: iSafe Drive Lite.

READY FOR: High-speed storage and

3
streaming for your smartphone. Thanks to
this tiny device, you no longer have to worry
about the storage crunch in your iPhone.
With 32GB, 64GB and 128GB versions,
the iSafe Drive caters to each persons
individual needs. You can use the device
to transfer files between your phone and
desktop, and its compatible with the latest
versions of iOS and Android OS.

THE BEST PART: You can stream real-time

HD movies and music without affecting
your local storage. You can also download a
compatible app and create playlists, back-
up contacts and create file directories
within the device.

COST: From $93, www.savviinc.com.

AUGUST 2016 83
 GEAR AND GADGETS THAT GIVE YOU THE EDGE

POCKET POLICE
GET THIS: Drinkmate Smartphone Breathalyzer.

READY FOR: A safe drive home. After a night

boozing at your favourite bar, have you ever
wondered if youre in the condition to drive back
home? With Drinkmate, you wont have to. This
device connects to your smartphone, and helps
you check your blood alcohol content. The device
also has the ability to conduct a cleansing of
its sensor, so you know youre getting an
accurate reading.

THE BEST PART: At barely the size of a

4
thumbdrive, its the smallest smartphone
breathalyser on the market. You can keep it on a
keychain or in your pocket. Its also the easiest to
use, as it doesnt require a mouthpiece. Just plug it
in, open the app and blow.

COST: From $34.99, www.getdrinkmate.com.



5
SUNNY SIDE UP
GET THIS: Gosun Portable Solar Oven.

READY FOR: Fuss-free cooking. This oven

uses just the power of sunlight to cook your
meals in up to 20 minutes, depending on
conditions. It even works on overcast days,
though it may take a little longer. The oven
works by using two large, curved mirrors to
funnel sunlight into the vacuum cylinder that
your food is in. It is efficient enough to retain
over 80 percent of the suns heat, and can
reach temperatures as high as 290 deg C.

THE BEST PART: The oven doesnt limit

itself to a single method of cooking it can
bake, boil, steam or fry, depending on what
you put into it. Its also very different from
how a traditional pot or pan works, so
youll be getting new flavours with every
dish you cook.

COST: From $279, www.gosunstove.com.

84 AUGUST 2016 M E N S H E A LT H . C O M . S G
6 HIGH-PRECISION
GAMING
GET THIS: Asus Rog GT51.

READY FOR: The new standard in gaming. Asus has just

launched the worlds first gaming laptop, and it has spared
no expense. The desktop comes stocked with a two-way
SLI Titan X graphics card, and is powered by the latest
Intel Core K-SKU processor with Turbo Gear to provide you
with a flawless experience. The Rog GT51 can provide a 4K
display, and has a cooling system that can lower internal
temperatures by as much as 31 percent.

THE BEST PART: The Rog GT51 is compatible with the

Oculus Rift virtual reality system, which can bring your
gaming experience to the next level. Also, the included
wearable Rog Band can allow you to access a hidden 1TB
shadow drive, where you can manage your personal and
confidential data safely.

COST: From $7,498, www.asus.com/SG.

AUGUST 2016 85
 GEAR AND GADGETS THAT GIVE YOU THE EDGE

PERMANENT
POST-ITS
7
GET THIS: Seenote ePaper.

READY FOR: Post-it notes that will never run

out. While post-its have fallen out of vogue
nowadays, theyre still one of the most
effective ways to leave a message. Enter
Seenote ePaper. The Seenote is a touchscreen
surface that attaches to your wall, which you
can use to display messages, schedules and
reminders. Put it on your front door and youll
never leave without your keys again.

THE BEST PART: Need to leave an alert from

work? The Seenote links to your phone, so you
can leave your message and have it waiting
when the family gets home. The magnetic
strip even lets you stick it on the fridge, and
the month-long battery life ensures that you
wont have to worry about it going off.

COST: From $99, www.getseenote.com.

86 AUGUST 2016 M E N S H E A LT H . C O M . S G
 102
RUNNING
100
RUNNING
STAR IN THE MAKING
NATIONAL MARATHONER NEO JIE
SHI SHARES WHAT ITS LIKE TO
QUALIFY AND PREPARE FOR THE
BIGGEST EVENT IN HER LIFE
THE RIO OLYMPICS.
OWN PACE, OWN TARGET
AFTER TAKING PART IN TWO ASICS CITY RELAY RACES THIS YEAR,
MCKEN WONG REVEALS WHAT ITS LIKE TO COMPETE IN THIS FORMAT.

104 90
MUSCLE
GEAR
HIT THE GROUND RUNNING
FORGE ABS OF STEEL
STRENGTHENING YOUR
DON THESE FOOTWEAR AND GET READY TO SHAVE CORE AND LOWER BACK
SECONDS OFF YOUR NEXT TRAIL OR ROAD RACE. WILL HELP YOU NAIL THE
SIT-UP IPPT STATION.

88
FITNESS 105
MMA X CROSSFIT WORKOUT:
FIGHT GONE BAD
BREAKTHROUGH
PUT A SPRING IN YOUR STEP
DESIGNED TO MIMIC A MIXED MARTIAL
A FIVE-IN-ONE-HIT WONDER,
ARTS CONTEST, THIS IS A FRANTIC
THE ROLLBACK TO INCHWORM
17-MINUTE GUT CHECK.
INCINERATES FAT WHILE
INCREASING FITNESS,
FLEXIBILITY AND BALANCE.
YES, IT HURTS. BUT
TRUST US, IT WORKS.
PHOTO 123RF.COM

AUGUST 2016 87
PT MUSCLE

THE MMA x CROSSFIT WORKOUT:

FIGHT GONE BAD
DESIGNED TO MIMIC A MIXED MARTIAL ARTS CONTEST,
FIGHT GONE BAD IS A FRANTIC 17-MINUTE GUT CHECK.

Find what it takes to

get there, then dont
stray. Theres no magic
pill, just a whole lot of
PHOTO 123RF.COM

hard work.

88 AUGUST 2016 M E N S H E A LT H . C O M . S G
 DO IT
Begin at any station and do as many reps as possible in a minute.
Keep at it until youve done one minute per station. Thats one SCORE
circuit. Do three circuits, resting a minute between them. You get one point
Rowing Machine per rep; one point
Wall Ball Shot per calorie on the
Sumo Deadlift To High Pull rower.
Box Jump GOAL: 250
Push Press

WALL BALL BEGINNER

SHOT 1. Form trumps
Stand facing a wall everything.
thats 1.5m to 3m Focus on it.
away. Hold a 10kg 2. Dont burn out:
medicine ball at Choose a goal
shoulder height. number of reps
Keeping your back for each move
straight and torso as and try to hit
upright as possible, that every round.
squat. (Try to lower 3. When you hit
yourself until your your target,
ROWING MACHINE hips are below your move on to the
Sit on the seat of a rowing machine, place your knees). Explode next station,
feet in the footholds, and hold the handle with out of the squat even if you have
an overhand grip. Keeping your lower back flat, and throw the ball time left.
extend your arms and slide forward. Then push upwards, so it strikes 4.On the wall ball
through your feet, drive your hips back and the wall (ideally at shots, catch,
pull the handle towards you belly button. Your a 3m height). Catch hold and release
mantra: Legs, then hips, then arms. and repeat. the ball above
your shoulders
to save energy.

ADVANCED
1. Play to your
strengths, says
Ben Bergeron,
owner of Crossfit
New England.
Start with your
strongest move
and push hard
for the full
minute.
2.Conserve energy
on the first
two rows, they
require the most
effort per point.
SUMO DEADLIFT BOX JUMP PUSH PRESS 3.On the wall
TO HIGH PULL Assume an athletic stance Grab a 35kg barbell using a balls, catch the
Stand behind a 35kg barbell. behind a 50cm-high box. shoulder-width grip and lift ball as youre
Squat and grab it using an Squat and jump onto it. it to shoulder height. Bend descending.
overhand, shoulder-width Stand up. Step down. Repeat. your legs, then explode up, 4.Make sure your
grip. Then stand explosively, pushing the bar overhead. legs do most of
pulling the bar to shoulder Lower it back to shoulder the work on the
height. Return it to the floor height and repeat. push press.
and repeat.

AUGUST 2016 89
PT MUSCLE

ACE YOUR IPPT IN 2016!

STEP TWO:
FORGE ABS
B

OF STEEL
STRENGTHENING YOUR
CORE AND LOWER BACK
WILL HELP YOU NAIL THE
SIT-UP IPPT STATION.

LO C AT I O N V I RG I N AC TIV E S I N G A P O R E
A

W
Weve collaborated with
Shaik Hamdani, a fitness
professional and team leader

MODEL KHID KHAIRUDIN, PERSONAL TRAINING TRAINER

at Virgin Active, to give you the
best 15-minute workouts you
can do to boost your IPPT
performance. Last issue, in the
1 TEXT MCKEN WONG

first of our three-part series,

we shared tips on how you can
breeze through the push-up
station. This month, its time to
upgrade your core and make
REVERSE CRUNCHES
Start by lying on the floor with your legs straightened in front of you, then
cup your ears (A). Proceed to bend your knees and lift your feet. Your thighs
should be perpendicular to the floor, creating a 90-degree angle. Tuck your
knees into your chest and lift your hips off the floor (B). Lower your legs back
PHOTOGRAPHY JASPER YU

your sit-ups count. to starting position. Repeat the movement for 45 seconds.

TRAINERS ADVICE: rest in between. Dish Holds, 1 minute

Perform the exercises according to the Reverse Crunches, 45 seconds Ankle/Toe Touches, 45 seconds
sequence below, which is equivalent to Dish Holds, 1 minute Dish Holds, 1 minute
one round. Do two rounds, with a minutes Lying Leg Raises, 45 seconds

90 AUGUST 2016 M E N S H E A LT H . C O M . S G
 VIDEO
Hit our digital edition to catch
Khid perform these core-burning
variations. Download Mens Health
Singapore now on Magzter.

B B

A
A

2
DISH HOLDS
Lie on your back, squeeze your abdominals tightly and push your
lower back into the floor (A). Proceed to raise your arms, shoulders
and legs off the ground (B). Be sure to maintain a flat back on the
3
floor. Hold the position for one minute.
LYING LEG RAISES
Lie on your back with you legs extended in front of you. Place
your arms at either side of your legs (A). Keeping your legs as straight
as possible, with your feet together, raise them until they make a
45-degree angle with the floor (B). Lower your legs to starting
BE SURE position. Repeat the movement for 45 seconds.

TO CHECK OUT THE

SEPTEMBER ISSUE
FOR STEP THREE OF
OUR ACE YOUR
IPPT SERIES!

4
ANKLE TOUCHES
Lie on your back, squeeze
your abdominals tightly and
push your lower back into
the floor (A). Keep your feet B
C
together and raise your legs
up until they are perpendicular
to the floor. Move your arms so
that they are fully extended at a
90-degree angle from the floor
(B). As you maintain a flat back,
slowly lift your torso and try to A
touch your toes (C). Lower back
to the ground slowly. Repeat
the movement for 45 seconds.

AUGUST 2016 91
 TRAINING
SECRETS FROM
AMERICAS

PHOTO IMPROVISOR/123RF
TO GET FIT FAST, YOU NEED
TO TRAIN SMART. THE
BRIGHTEST MINDS IN FITNESS
REVEAL HOW TO ELEVATE YOUR
WORKOUTS AND ACCELERATE
YOUR RESULTS.
TEXT LOU SCHULER ILLUSTRATIONS (ICONS) HUBERT
TERESZKIEWICZ & (GYM OF THE FUTURE) +ISM

92 AUGUST 2016 M E N S H E A LT H . C O M . S G
Weve seen the future of
fitness, and it looks a lot like
the present. It still involves
heavy weights and copious
amounts of sweat, but it also
includes heart rate monitors,
big-screen TVs and electrodes
strategically placed on
buttocks. Plus, lots and lots
of data. Results Fitness in
California has crunched 16
years worth of workout logs
from thousands of clients,
while the Glute Lab collects
muscle-activation stats that
it shares with the world.
Ultimately, these efforts
improve outcomes for us all.
On these pages, well show
you how to science the crap
out of your workouts, with
tips from the most creative
trainers we know. Youll learn
techniques used by film stars,
powerlifters, speed demons
and tech titans. Youll get the
most out of what you have
whether you train in a big
box, a sandbox or completely
out of the box.

AUGUST 2016 93
 TRAINING
SECRETS FROM
AMERICAS

01/MEASURE
YOURSELF
TO REACH
NEW
HEIGHTS
` Gym Jones,
Salt Lake City
Sometimes you have to block out
gym time in order to test yourself.
Fitness tests do more than give
you a challenge or gauge your
progress. Approached the right
way with discipline they also
teach you to push through the
urge to slow down or quit. You
need that skill to reach elite
fitness, says Rob MacDonald,
Gym Jones general manager.
Heres one of Robs favourite
tests that you can do anywhere:
100 burpees. Start a timer and do
100 strict burpees your chest
has to touch the ground on the
push-ups, and you have to jump
at least 15cm at the top. Repeat
the test once a week and try to
improve your elapsed time with
each attempt.

02/
LEARN TO DO
YOUR FIRST
PULL-UP
` Iron Body,
Boston
Do hollow-body holds: Hang
from a bar for 30 seconds with
your abs pulled in, suggests Iron ` McMillan Running, 04/ Founder Jason Walsh trains an
A-list roster that includes Matt
Bodys Artemis Scantalides. Then California
try it with your arms bent 90 DEADLIFT Damon and John Krasinski. They
do heavy, low-rep deadlift sets,
Run at a conversational pace
degrees. When you can do three
YOUR WAY
PHOTO IMPROVISOR/123RF

for 25 minutes, says owner
sets of 30 seconds, try a pull-up!
Greg McMillan. Then speed
up every two minutes until at
03/ PACE minute 40 youre going fast. At
minute 45, sprint until you tire.
YOURSELF Afterwards, jog for five minutes.
Jasons top choice for gaining size
and strength. Every few weeks,
TO ACTION they go for broke by loading the
HERO SIZE bar with 50 to 70 percent of their
one-rep max and doing three sets
` Rise Nation, of as many reps as possible. Its

SMARTER Do this weekly. Los Angeles hard, but its critical for beefing
up, he says.

94 AUGUST 2016 M E N S H E A LT H . C O M . S G
 06/SHAKE THINGS
UP TO GET LEAN
` Results Fitness,
California

Owner Alwyn Cosgrove is obsessive about keeping up with new

developments in workout equipment and training techniques.
But what I dont have is unlimited time with clients, he says.
Thats where data comes in. Whatever he adds to a clients workout
has to deliver quantifiably better results than what it replaces.
Heres whats working now.

DROP THE CLOCK GO OFF-CENTRE WAKE UP

Interval training Lets say youre YOUR MUSCLES
is usually on the doing a farmers walk When you lift a
clock: Go hard for x with 15kg dumbbells. sandbag, the weight
amount of time; slow Easy, right? Now try shifts and your
down for y amount it with a single 30kg central nervous
of time. Cosgrove dumbbell on one system has to act
favours heart rate side. The lopsided fast to recalibrate
zones: Work until load increases the your muscles. This
you hit 85 percent of challenge, notably instability helps
your max, then ease to your core. Try it burn more calories
off to 65 percent. with lunges, step- and turns every
Improve by finishing ups, squats and move into a killer
more intervals in 10 most upper-body core exercise. No
minutes. exercises. sandbag? Use a TRX
or Swiss ball.

07/IMPROVE
YOUR REAR VIEW
` The Glute Lab,
Phoenix

Bret Contreras has dedicated his career to building better backsides.

The seat of his efforts is the Glute Lab, a four-car garage that he
turned into a combo hardcore gym and science lab. He uses a force
plate to assess power, electromyography (EMG) and ultrasound
to peer inside muscles, and video-capture technology to study
movement. Among his findings:

05/ SPRINT We all want to run faster than

the next guy. But ease into it,
SQUATS + best results, do TRUST THE
HIP THRUSTS both. You may also FEELING
SAFELY advises Speed School founder = BETTER become a more Using EMG to
Bill Parisi. On the treadmill,
WITH THIS gradually add speed and
PERFORMANCE
Brets research
well-rounded
athlete: His latest
measure muscle
stimulation, Bret has
TREADMILL elevation until you hit a pace you
can maintain for only 20 to 30
shows that squats studies show that found big differences
build the lower squats are best for in the way various
DRILL seconds. Then slow to a walk or
jog for one to three minutes, and
fibres of the glutes, improving vertical exercises affect
while hip thrusts jump, and hip thrusts different people.
` Parisi Speed repeat. Do two to four sprints hit both the lower improve horizontal Trust your instincts
School, nationwide your first workout and build up and upper fibres. To acceleration, helping and listen to your
to eight to 12. achieve the you run faster. body, he says.

AUGUST 2016 95
 TRAINING
SECRETS FROM
AMERICAS

08/ LET
THE CLASS
PUSH YOUR
CARDIO
EFFORT
` Soulcycle,
nationwide
New Yorkers have a long menu
of choices when it comes to
single-purpose training studios:
yoga, cycling, running, rowing,
boxing and even pole dancing.
The attraction? Lots of company.
Groups push you harder than
you push yourself, says Robert
Pendilla, a Soulcycle instructor.
Music makes a big difference too.
Find the soundtrack that inspires
you to work harder.
09/GO 10/KEEP
HARD, BUT YOUR LIFTS
NOT TOO INJURY-FREE
FREQUENTLY ` The Movement,
` Platinum,
Los Angeles
Intense interval workouts are
a great way to improve your
cardiovascular fitness, but do
them too often and youll burn
out, warns Platinum owner Peter
Park. Three challenging sessions
a week is plenty if youre younger
than 35. If youre older, make it
two. Train hard on interval days,
but lighten up and do easy work
(at a conversational pace) on
recovery days.
Minneapolis
Some days, a lift just doesnt feel
right. The fix, says Movement
founder David Dellanave, is
responding to your bodys
signals. Say its leg day. First,
reach for your toes and stop
when you feel tension. Now try
a body-weight squat, and then
reach for your toes again. Were
you able to go lower? If not,
then save your barbell squats for
another day.
PHOTOS (THIS SPRE AD) PETR JOUR A/123RF & (NE X T SPRE AD) FREDRIK BRODEN
11/ TRY THE
MOST JOINT-
FRIENDLY
SQUAT
` Indianapolis
Fitness and Sports
Training
Struggling with barbell squats?
Co-owner Mike Robertson
recommends the two-kettlebell
front squat. Its almost
impossible to screw up, he says.
It keeps your lower back in a
great position and crushes your
quads, glutes and core. Hold
two bells in the racked position,
elbows down and bent, the bells
resting on your forearms. Squat.

96 AUGUST 2016 M E N S H E A LT H . C O M . S G

12/ TAKE
CONTROL
OF YOUR
TRAINING
` Mark Fisher
Fitness, New York
You take pride in working out
even when you dont feel like it.
Thats a sign of discipline, says
MFF cofounder Brian Patrick
Murphy. But its not a sign of
ownership. The best day to take
off is when you most want to
work out, he says. Instead, take
a walk or do chores. That shows
you control your programme it
doesnt control you.
13/ PICK A
CLEAR GOAL
AND TRAIN
FOR IT
` Mountain Tactical
Institute, Wyoming
Working out is good, but
training is better, says MTI
owner Rob Shaul. Choose a
challenging outdoor adventure,
like paddle boarding. Then set
up a training programme at
your gym to prepare. Having
a mission is an experience to
build on for the rest of your life,
and it gives your fitness training
a defined focus and purpose,
he says.
14/ LEARN
YOUR LIMITS
WITH THIS
SIMPLE
TEST
` Mike Boyle
Strength and
Conditioning,
Massachusetts
Rotator cuff injuries are
often traceable to a lack of
pulling strength, says Mike
Boyle. His simple test for
athletes: On a pull-up or
chin-up, you should be
able to lift the same weight
as your max bench press. So
if you weigh 80kg and bench
100kg, you should be able
to do a chin-up with a 20kg
weighted vest or dumbbell
on a dip belt.

VMX ROPE TRAINER

WHAT This machine lets you
simulate pulling a rope

YOULL CRYOCHAMBER
Elite athletes use
from above, below or
somewhere in between,
giving you a fantastic way

FIND IN ice baths to ease post-

workout inflammation.
Three minutes of
to build your back, arms,
shoulders and core.

THE GYM cryotherapy is like

taking a 20-minute JACOBS LADDER

OF THE dip. As a bonus,

it jacks up your
metabolism for hours.
Unlike treadmills
and stationary bikes,

FUTURE
on which you set
speed, elevation
or resistance, this
IF WE OWNED A machine goes as fast
as you do. Longer
GYM AND MONEY steps speed it up;
shorter ones slow
WERE NO OBJECT, it down.
THIS IS THE GEAR
WED BRING IN.
THE GOOD NEWS:
SOME FORWARD-
THINKING GYMS
HAVE ALREADY
DONE IT.

KEISER
AIR300 SQUAT
TRUEFORM RUNNER Thumb-operated controls
Motorized treadmills let you quickly increase or
train you to run on decrease resistance, while
motorized treadmills. the pneumatic technology
Self-powered machines allows you to do high-impact
from Trueform and exercises, such as jump
Woodway, with curved squats, without having to
surfaces and frictionless land with a loaded barbell
belts, translate better to on your back.
outdoor running.

AUGUST 2016 97
 TRAINING
SECRETS FROM
AMERICAS

15/ USE A 17/BUILD THE

MANTRA TO ULTIMATE HOME GYM
PUSH PAST ` Westbridge Barbell AT DOUGS GYM,
DISCOMFORT Club, Salt Lake City DOUG EIDD, 85,
STILL EXERCISES
` Crossfit The club is actually Dan Johns suburban garage, where he and
New England fellow athletes do high-level training with basic equipment. Dans REGULARLY AND
gym set-up was once so extensive that it included a pair of Nautilus BARKS OUT
Learning to get comfortable machines to work biceps and triceps. But when he relocated a few FORM TIPS
with discomfort allows you to years ago, he learnt just how minimal a home gym can be.
work harder, and thats the
WHILE OTHERS
key to physical change, says START SMALL BUILD SLOWLY DONT SPLURGE WORK.
owner Ben Bergeron, who has Dan downsized Considering a new Rich guys who buy
coached various Crossfit Games to a single 28kg piece of equipment? a huge facility never
winners. He has his athletes kettlebell. That Think of the range seem to use it, Dan
develop a mantra something was my home gym, of exercises it allows says. Every good
short and positive that they can he says. I could you to do. For home gym I know of
repeat when the going gets tough. press, swing, squat, Dan, it was a TRX starts small and then
Bens personal mantra: This is snatch and do suspension trainer, grows. The biggest
what it takes. many other moves, followed by an ab waste of money?
including body- wheel that he picked The high-end cardio

16/GET weight exercises.

His advice: Start with
up for $4. For you,
it might be a chin
machines. People
rarely use them,
STRONG FOR a piece of equipment
that allows all
dip station. Or if
you have enough
and a good walk
trumps most of
JUST US$10 those exercises. space, invest in a the expense.

A MONTH barbell set.

` Planet Fitness,
nationwide 18/MAKE YOUR
You might think the worst gym WORKOUT A GAME
in the nation is the one with no
` Throwback Fitness,
barbells and free pizza. Wrong.
New York
The worst gym is the one you cant
afford or get to. At US$10 a month
and with 1,000 locations, Planet New York City has hundreds of gyms, but Throwbacks group fitness
Fitness is for anyone, anywhere. classes have the best Yelp reviews of any facility in the city. The secret
You can even get a good workout sauce: We try to distract people from the fact that theyre working
with the equipment there. Use out, says co-owner Brian Gallagher. People like the competitive and
dumbbells for goblet squats, team-based workouts that we put together. That helps them work
reverse lunges, split squats, harder and see better results.
single-leg straight-leg deadlifts,
BATTLE YOURSELF where you left off and balls into a net. To
shoulder presses, rows and
To turn your own work your way down. earn a shot, your
bench presses (starting on a
workout into a one- Your goal is to descend team needs to
flat bench and working up to
man competition, the ladder in less time complete a circuit of
an incline bench). Do inverted
Brian suggests this than you took to climb four burpees, eight
rows on the Smith machine. And
three-exercise combo: it. Too easy? Do the push-ups and 12 sit-
include lat pulldowns and seated
Do circuits of push- ascending ladder for ups. The faster you do
rows using a variety of handles
ups, sit-ups and body- 10 minutes. the circuit, the more
and grips.
weight squats in an shots you can take.
ascending ladder (2, BATTLE YOUR BUDS Whichever team has
4, 6 and so on) for One favourite game is the most shots in the
five minutes. Rest for TBF Cup. In it, teams net at the end of the
a minute. Then start compete to throw training session wins.

98 AUGUST 2016 M E N S H E A LT H . C O M . S G
19/
FIND YOUR
HOME BASE
` Dougs Gym,
Dallas
For every angel-investor-funded
high-tech training fortress,
theres a Dougs Gym a place
unfazed by time, capital or
whatever is trending on popular
fitness Instagram accounts. At
Dougs, you wont find any air-
conditioning, cardio machines or
bulls**t. You will find dumbbells,
barbells and medicine balls
thatve been used since the
Kennedy administration, when
the gyms doors first opened.
Of course youll also find Doug.
Eighty-five years old and healthy
as a horse, hes encouraging guys
a quarter of his age as he cranks
through total-body lifts like push
presses, squats and lunges with
a 22kg dumbbell in each hand.
Doug himself is the real promise,
reminding all who come that
getting and staying fit isnt so
much about what youre doing
or the fancy gym youre doing
it in. The important thing is that
youre doing something hard a
few days a week, every week, in a
place that just feels right.

AUGUST 2016 99
PT RUNING HUMAN RACE

STAR
IN THE
MAKING
NATIONAL MARATHONER
NEO JIE SHI SHARES WHAT
ITS LIKE TO QUALIFY
AND PREPARE FOR THE

T E X T M C K E N W O N G P H O T O G R A P H Y JA S P E R Y U A R T D I R E C T I O N A S H R U D D I N S A N I H A I R & M A K E U P DA X LY E O U T F I T A S I C S
BIGGEST EVENT IN HER
LIFE THE RIO OLYMPICS.

W
When Neo Jie Shi came in 10th
at the Standard Chartered
Marathon last year in the
Womens Open Category, never
would she have expected to
receive automatic qualification
for the Rio Olympics.
According to International
Association of Athletics
Federations (IAAF) rules,
runners who are in the top
10 positions of an IAAF gold
standard race like the
Standard Chartered Marathon
would be granted automatic
qualification to the Olympics
marathon event. With that, Jie
Shi becomes only the second
Singaporean marathon runner
at the Olympics since 1996.
It was a pleasant surprise,
Jie Shi says. Even though I did
not meet the Olympics entry
mark of 2 hours, 45 minutes,
the IAAF rules gave me an
unexpected opportunity to

100 AUGUST 2016 M E N S H E A LT H . C O M . S G

do the country proud.
Indeed, the 30 year-old was
the only local marathoner
among the top 10, which
technically rendered her the
fastest female marathoner
in the country. Her rise to the
top, however, has been an
unexpectedly astonishing one.
I only started running
competitively a couple of years
back, around 2010, she says. I
joined the Safra Running Club
and got to know plenty of
experienced runners there.
They were not professional
runners but were extremely
serious with their training, and
I soon got in on the act.
Many of them have
the same goal, which is
to clock faster timings at
upcoming races, and since
then, Ive joined them in their
intensive preparation regimes
to train and improve my
personal best.
Before entering the world of
competitive marathon racing,
the chirpy human resource
and administration assistant
manager has always been an
avid sportswoman.
I played basketball during
my junior college days,
she recalls. And because
I wanted to improve my
stamina, I joined the cross-
country team in my second
year as well. I guess that was
when I realised what being
competitive was all about.
But where did she develop
a passion for running and
participating in long-distance
races? Ive always thought
running is a good sport where
I always thought running is a
good sport where you can do it
at your own pace. It allows you
to unwind and relax.
you can do it at your own Steven. Its the nal lap where One week before the race
pace, she says. It allows she pushes herself to gain in Rio, well taper of and cut
you to unwind and relax. I condence for Rio. down the training intensity.
clock around 7km to 10km The rst phase was As she spoke, you can
for my leisure runs, and I executed at the beginning of sense a certain degree of
guess that built up some this year in order to improve determination, which
sort of foundation before I ran my speed for 10km races, she prompted the question:
more seriously. explains. The second was held What would she be aiming
Now that Jie Shi is revving around the middle of May, to achieve?
up for Rio, her training when I trained to clock faster I just want to keep
schedule with the Singapore half-marathon timings. Now, improving, really, Jie
Athletics Association were in full-marathon prep- Shi says. I believe in my
appointed coach Steven Quek mode, and well usually go for training process, and I plan
has made her understand the longer runs about 25km to to relish competing against
importance of cross-training 37km for around two months. the very best.
and recovery has intensied,
with spin classes being
pencilled in with her regular
runs and interval trainings.
The spin classes are tough
but crucial, she says. It gives
you a good workout and
accelerates your heart rate,
plus it works on various muscle
groups that running wont be
able to touch. I swim as well to
enhance recovery, and I feel
these non-running sports are
integral to a good cross-
training regime.
Besides, I sufered from
plantar fasciitis last year after
the Sea Games, and spinning
helped me to get back on track
with my tness levels.
Nutrition-wise, Jie Shi was
also taught to take advantage
of the recovery window,
usually 30 to 60 minutes after
a workout, where she can
consume fruits like apples or
bananas to quicken the bodys
recovery process.
At the point of writing, she
would also be in the third
phase of a three-phase training
programme concocted by
AUGUST 2016 101
PT RUNNING ASICS CITY RELAY

OWN PACE,
OWN TARGET
AFTER TAKING PART IN TWO ASICS CITY RELAY
RACES THIS YEAR, MCKEN WONG REVEALS WHAT
ITS LIKE TO COMPETE IN THIS FORMAT.

The first wave of runners

at the Asics City Relay
Kuala Lumpur.

R
Running has always been a sport that divides
opinion, and for those who dislike pounding
pavements, its a motion that edges towards being
dreary and monotonous. But as running groups
sprouted and dusted of the lonesome tag,
something else was brewing: relay races.
In recent times, long-distance runs with a relay
format have risen in popularity, not just in
Singapore but also around the world.
Relays are no longer reserved for professional
athletes; leisure runners have been quick to jump on
Bangkok rush hour: No time to
it. This was evident last year, when the Asics City
lose after getting the slap band
Relay was held for the rst time in Singapore and from your teammate.
saw unprecedented numbers.

102 AUGUST 2016 M E N S H E A LT H . C O M . S G

 The goal is simple: Cover
a full marathon distance of
42.195km with a team of four,
with each runner covering slightly
over 10km at night.
Also, instead of passing a
traditional baton, the event uses
a lighted-up slap band that wraps
around your wrist.
This year, the race has already
taken place in Bangkok and Kuala
Lumpur, with the Singapore leg
coming up in September.
When I was invited by Asics
to take part in all three, I was
apprehensive but excited.
Apprehensive because Ive
never been part of a relay
team before learning how
TEXT MCKEN WONG
PHOTOS ASICS
Participants
waiting for their
turn to run at the
changeover point.
There's no shame in
maintaining an easy pace,
even if that means people
are overtaking you.
to pass the baton in primary CAMARADERIE AND
school doesnt count and FRIENDSHIP
excited, as I perceived it Team events are capable of
as a fresh challenge. It fostering camaraderie and
gave me the impetus to train, developing friendships, and my
to see if I could run under relay team was no exception.
pressure and understand why Throughout the race, we were
people enjoy relays. egging each other on, frantically
After conquering both the waving and yelling out support
Thailand and Malaysia races, I whenever we see a member
wasnt disappointed. approaching from afar.
For the first leg in Bangkok,
I was the fourth runner, and it
wasnt easy, as I had to deal with
initial nerves especially since I
had to wait for the first three
runners to complete their laps.
There was also a gradual
build-up of pressure, as I felt I
had to at least match the average
speed and time clocked by my
teammates. The jiters were
somewhat eased, however, by
their reassurances that I simply
had to run comfortably, and
to enjoy the race and the
carnival-like atmosphere.
One of the key highlights of
the Asics City Relay is that it is an
event for everyone, both young
and old, regardless of whether
youre a professional or an
amateur. Nobodys going to chide
you for being too slow, and on
countless occasions, Ive seen
random strangers cheering on
participants who looked like they
were going to give up.
Some runners took on the
cheerleading role as well,
encouraging those who were
walking, and even ofered to pace
some of the slower ones.
It may be a relay comprising
teams of four, but everyone
was in it together, and the
crowds unwavering enthusiasm
in both legs remain one of the
more endearing moments of
the evening.
BE COMFORTABLE
When you take part in a relay
race, your mind, somehow,
is psychologically tuned
to endeavour your legs to
move faster. This can be
advantageous for athletes
who are gunning for speed,
but for leisure runners, its
not encouraged.
From my own experience,
I realised that you have to
maintain an easy-to-moderate
tempo throughout, especially
since it can be tempting to
speed up on the rst lap. You
have to remember that in a
relay, you dont want to hit the
wall too soon.
Pride is another key factor
that stymies your eforts to
maintain a steady rhythm, as
youd be running alongside
participants who have just
joined the circuit energetic
and speedy fellas. Youll be
trying to keep pace with them,
losing focus on your own
strides and risk pushing your
body too hard.
The key lesson is to be
disciplined. You have to feel
comfortable and know your
limits. Theres no shame in
maintaining an easy pace,
even if that means people are
overtaking you. Of course, you
can always push yourself to go
faster, but keep your breathing
in check, as an erratic patern
will disrupt your momentum.
Pain may also strike like
how it seared through my
thighs in Kuala Lumpur as it
was an extremely hilly terrain.
But I told myself that my
teammates will have to cover
the same route, too, and that
were all in this together.
Pain is only temporary. But
the satisfaction you get from
nishing the race with your
friends? Immeasurable.
Asics City Relay Singapore
Date: Sept 24, 2016
For more info and to sign up,
go to www.cityrelay.com.sg.
AUGUST 2016 103
PT GEAR RUNNING SIDEKICKS

HIT THE
GROUND
RUNNING
DON THESE FOOTWEAR AND GET
READY TO SHAVE SECONDS OFF YOUR
NEXT TRAIL OR ROAD RACE.

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three years of
development at
Asics Institute of
TEXT MCKEN WONG

Sport Science.

3
104 AUGUST 2016 M E N S H E A LT H . C O M . S G
 PT BREAKTHROUGH

PUT A 01
SIT
DOWN
SPRING IN Standing
with your
feet slightly apart, squat

YOUR STEP
B2G (thats butt to grass),
ideally without putting your
hands down. Roll backwards
so your feet come up off
the ground.
A FIVE-IN-ONE-HIT WONDER,
THE ROLLBACK TO INCHWORM
INCINERATES FAT WHILE
INCREASING FITNESS,
FLEXIBILITY AND BALANCE.
YES, IT HURTS. BUT TRUST US, ROLL UP
IT WORKS. 02 Use your
subsequent
forward
momentum and, again, ideally
not your hands to get back
on your feet and stand up.
Advanced athletes, feel free to

A launch into a jump now.

As a rule, compound exercises that

combine movements and use multiple INCH
muscles are better fat burners than
one-dimensional isolation moves. So 03 OUT
Once upright,
when you combine the rollback and hinge at the
inchworm two full-body, core- hips, touch the floor and walk
intensive compound moves that also your hands forward. Keep
happen to build muscle and boost your legs locked to stop your
overall athleticism its an all-out tight hamstrings from playing
body-fat inferno. a rendition of duelling banjos.
This is an advanced mobility
drill, says Steve Mellor, a former
Loughborough University lecturer
turned personal trainer at the renowned
Claridges hotel in London. But regular
gym-goers can use it in a circuit or Emom THE BEST
[every minute on the minute] workout to EXERCISE
boost their metabolism and physique.
Perform ve reps of this unholy YOURE NOT
hybrid at the end of your warm-up to DOING
I L LU S T R AT I O N S Z E M O U R S . H .

re up your exibility and balance. Or

do eight to 10 in the course of a workout
to blast your shoulders. For a bonus GO BACK
upper-body pump, add a press up
at the end: This raises the demands
04 Inch forward
until youre
in a push-up
and ensures a good position. Or position (from here, you
try a vertical jump in the middle. could even do the push-up
And if you have to use your hands we mentioned). Then inch
when rolling, we wont judge. Much. back until you can stand.
Thats (just) one rep.

AUGUST 2016 105

PT GEAR GYM BAG HEROES

2
ADIDAS
TECHFIT
BASE SHORT
help you keep
your energy up
and maintain your
peak performance
for much longer.
TIGHTS
The compression
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1
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REEBOK ONE
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TEE

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This particular
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STASH THESE ITEMS IN YOUR BAG
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perform beter.
Lightweight and
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3
Like it or not, log and even an
breathable, the tness bands are alarm clock. Its
tees cooling in trend but its also splash- and
capability is still imperative to sweat-proof,
maximised with choose the right so you can go
the incorporation one. The UA band all-out with your
of Speedwick UNDER incorporates tabata and spin
technology, ARMOUR multiple functions classes. Plus,
allowing for an BAND into one sleek, when worn
TEXT MCKEN WONG

efective adjustable strap. with the UA

dissipation of heat US$180 ($243), Key features heart rate, you
www.underarmour.
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106 AUGUST 2016 M E N S H E A LT H . C O M . S G

 PT NUTRITION

LOW-CARB TIME TO MAKE CALORIES

2
0-2 MINUTES
Strip the chicken into thin noodles

CARBONARA 5MIN 490

PROTEIN SAT FAT
these are going to replace the pasta.
Add to a bowl and blast on high with
the bacon for two minutes, or until
cooked through.

DOLING OUT A WHOPPING 46G OF 46G 13G

PROTEIN, THIS GOURMET DISH USES
CHICKEN NOODLES TO CUT THE CARB
CONTENT AND BRING THE MUSCLE TO
AL DESKO DINING. BUON APPETITO.
YOU WILL NEED...
Chicken breast
Bacon rasher, one minute.
fat removed, finely sliced
Courgette
Milk, splash
Eggs, 2
1 tbsp mixed Italian herbs
2 tbsp parmesan
4
2-4 MINUTES
Slice your courgette noodles using
a potato peeler, then add to a bowl
with whisked milk. Season with herbs,
salt and pepper, then cook on high for
5
4-5 MINUTES
Combine all the ingredients together
and heat for another minute or until
the egg is cooked. Serve with grated
cheese. Tuck your napkin into your
collar and get twirling.

POWER SAUCE:

Probiotic
Pesto
Fibrous almonds and
metabolism-igniting
chilli combine here to
boost your digestive
efficiency. And its twice
as satisfying as any
special yogurt.

Add a bunch of basil +

2 tbsp parmesan cheese
+ a garlic clove + cup
almonds + green chilli
to a blender. Blitz the
lot together.

Add the juice of a

lemon + salt and pepper,
to taste. Mix with a
spoon of give it another
quick buzz.

GUT-SOOTHING
PHOTO 123RF

PASTA SAUCE
Fiery pesto with a
soothing afterburn.

AUGUST 2016 107

 PRODUCTS PROMOTIONS EVENTS

FITBIT Train smarter and go farther with the Fitbit Surge, a fitness superwatch
designed to help wearers hit peak performance on the track and at the gym. Some of its
key features include GPS tracking, which allows one to get distance, pace and elevation
climbed, as well as the Purepulse monitoring function that accurately measures your
heart rate. Whats more, you can even use the ticker to track your sleep. $249.95,
available at authorised retailers and www.fitbit.com/sg.

MIZUNO Targeted at overpronators, the Mizuno Wave Paradox 2 is a

lightweight running shoe that spots a wide toe box, offering both structure
and cushioning while providing a sleek ride with maximum stability. One of
the key features is the additional millimetre of blown rubber on a refined
sole. With this, the wearer can experience an improved underfoot feel and
increased durability without sacrificing flexibility. $229, available at Mizuno
boutiques and selected World of Sports stores.

ON Lightweight and comfortable, the brands new Cloudventure has a patented

Cloudtec sole that provides specific cushioning for the descent. Eleven individual pods,
or clouds, stretch back upon impact to offset the forces in your downhill run. These
qualities are especially vital for trail runners but work just as well for pavement hitters.
The shoe spots an ingenious two-layer upper, comprising a supportive inner layer
with a breathable outer one. Its micro-engineered grip-rubber profile facilitates high
performance in the most demanding conditions. $229, available at Running Lab and
Liv Activ stores in August.

REEBOK The brand has announced a new collection of training and running apparel
featuring its proprietary Activchill technology, promising to help keep athletes cool
and comfortable as they work out. The fabric is designed with atypical pentagon-
shaped fibres that create airy spaces, leading to enhanced ventilation. The apparel
also features Speedwick technology that wicks away excess moisture from athletes.
Available at Reebok (Suntec City, Great World City, Velocity@Novena), Stadium
and Royal Sporting House stores.

108 AUGUST 2016 M E N S H E A LT H . C O M . S G

 CLAUDE BERNARD
This traditional Swiss
AIBI
watchmaker
The Aibi Inspire
introduces its new
Bodylift Gym
Claude Bernard
features a sturdy
Blue Collection,
steel frame and
featuring exclusive
durable powder-coat
metallic deep blue
paint finish. Execute
dials with its most
a smooth,
popular
comprehensive
complications Big-
training routine with
date and Small
its unique body-
Seconds Sub-dial.
weight resistance
Each is 42mm in
system without the
diameter and
need of heavy weight
powered by a reliable
stacks. Working out
Ronda quartz
with this equipment
movement, it carries
is also a quiet and
stainless steel on the
comfortable affair,
casings, indices and
thanks to a six-
CIMB hands to illustrate
position adjustable
TISSOT Keen to save money the deep blue tones
seat and backrest.
The new Tissot PRS and win cash in the more vividly.
Exercises possible
516 timepiece spots a process? The CIMB $401.30 (Big-date)
include the fixed-
great history its Fastsaver Savings to $476.20 (Small
motion shoulder
first model paid Circle is meant to be Seconds Sub-dial),
bench press, seated
homage to a racing a fun way for you and available at Tangs
row, cable-motion
car back in 1965, with your friends to earn (Tang Plaza,
bench press and
distinctive holes in points while you Vivocity),
pectoral fly exercises.
the steering wheel save. Simply start Robinsons (The
For more info, call
that are seen on the a CIMB Fastsaver Heeren), Metro (The
6533-8555 or visit
tickers strap. Today, account to begin your Centrepoint), OG
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the brand has added savings circle, and (Orchard Point) and
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a Swiss Made the top prize worth
Powermatic 80 $50,000, you can
movement, scratch- save money with the
resistant sapphire 1.0 percent p.a.
crystal with double- interest rate that
sided antireflective youd get with the
coating, as well as bank. The more
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on the dial give a your savings circle
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depth, protected by a info, go to www.
new, tough ceramic cimbbank.com.sg.
or carbon bezel.
$1,220 (ceramic
bezel), available at
Tissot boutiques.

AUGUST 2016 109

 PRODUCTS PROMOTIONS EVENTS

UNDER ARMOUR For breathable running footwear, the Under Armour

Charged Bandit 2 stands out with its heathered sandwich mesh upper that
is light and extremely soft. A seamless heel cup with moulded foam padding
provides the wearer with a locked-in anatomical fit, while the use of ultrasonic
welded seaming with Bermis tape delivers next-to-skin support and comfort.
Additionally, the presence of a two-piece midsole protects and cushions your
foot. $179, available at Under Armour brand houses.

ULTIMATE PERFORMANCE Think you can make a physical change in six weeks?
Ultimate Performance (UP) Singapore is holding a six-week fat-loss challenge for
anyone who is keen to tone up, lose body fat and gain muscle mass. Participants are
encouraged to document their own clean and lean challenge publicly hitting the
gym and avoiding alcohol, for example on social media platforms like Facebook or
Instagram. They can then send in their before and after photos, and the best three-
week transformation will be selected to train at UP for free for the remaining three
weeks. For more info, go to www.upfitness.com.

MENSCIENCE Created to help with acne treatment, the Menscience Advanced

Acne Pads are formulated with prescription-grade maximum-strength 2 percent
concentration of salicylic acid, helping to clear and prevent breakouts and blackheads.
Each pad utilises antibacterial, exfoliating and healing ingredients to thoroughly
cleanse skin of dirt, oils and acne-causing bacteria. A fast-absorbing application leaves
no residue and it is suitable for all skin types. $55 (promo price: $33), available at
www.whathewants.com.sg.

PUMA The annual Puma Night Run Singapore returns for its third edition this year,
and will be set against the backdrop of the newly developed Seletar Aerospace Park.
Participants can opt for either the 6km or 12km races, which will see them running through
clusters of preserved colonial houses and even spotting private-jet landings and take-offs,
something different from the usual cityscape. $10,000 worth of prizes are up for grabs,
and theres also a lucky draw, with the grand prize being a pair of return tickets to Europe.
Registration closes on July 31, www.puma-nightrun.com.sg.

110 AUGUST 2016 M E N S H E A LT H . C O M . S G

 MENS HEALTH SUBSCRIPTION

SUBSCRIBE TO
MENS HEALTH
ANDENJOY

20%OFF WHEN
YOU DO SO NOW!
WWW.MENSHEALTH.COM.SG

ONE-YEAR SUBSCRIPTION
AT $57.60 (USUAL: $72)
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2016 edition. Your subscription will commence with the October 2016 issue. Current print subscribers may enjoy this subscription promotion as well (the new
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AUGUST 2016 111

 THE BEST TIPS WE COULDNT FIT INTO THIS ISSUE

KICK-START
METABOLISM
WITH BREAD
Research published in
The British Journal of FRESH AIR TEXTING
MAY TAKE
YOUR BREATH

BEATS
Nutrition found that
subjects eating barley
AWAY
Scientists in South
kernel bread with
Korea found that
breakfast, lunch and
people who used their
dinner had higher
phones for more than

CANCER
metabolisms for up
four hours a day had 31
to 14 hours, as well as
percent lower levels of
better appetite control.
peak expiratory flow
The studys experts
a measure of lung
point to the barleys
function than those
positive effect on
who kept their daily
gut hormones ones
usage under four hours.
that simultaneously
You tend to round your
accelerate fat
shoulders and drop
burning and reduce
TRAIN AMONG THE TREES. RESEARCH your head when using
inflammation that can
your phone, thus
cause bloating. IN THE INTERNATIONAL JOURNAL OF breathing less deeply.
IMMUNOPATHOLOGY AND PHARMACOLOGY
YOUR MUSCLE
FOUND THAT BREATHING IN SMALL AMOUNTS
OF AIRBORNE PLANT CHEMICALS CAN BOOST DONT WING
CAN BENEFIT HYDRATION
YOUR TICKER LEVELS OF YOUR NATURAL KILLER CELLS BY Hours in a plane at
In new research from 35,000 feet can leave
UCLA, male heart AS MUCH AS 50 PERCENT, IMPROVING YOUR you parched. Grab a
patients with the IMMUNE RESPONSES. NO NEED TO GO THE bottle of water at the
most arm and leg gate and take it on
muscle, as well as FULL TARZAN. board with you.
least belly fat, were 68 Sucking on ice also
percent less likely to helps, so ask for an
die of cardiovascular extra cup of it with your
disease over seven drink order. And make
years than thin guys it a non-alcoholic
with less arm and beverage: Booze
leg muscle. Muscles works against your
promote better insulin hydration efforts.
function, which might
play a role in slowing
the development of
heart trouble.
SET
YOURSELF
STRAIGHT
MAKE A Career in a
slump? Check your
HEALTHIER posture. Researchers
PASTA SAUCE at the University of
In a Spanish Auckland found
study, people who ate that slouching can
olive oil-enhanced sabotage your work
tomato sauce saw a performance. Study
PHOTO SERGEY NIVENS/123RF

greater dip in their participants who

blood concentrations slumped had lower
of inflammatory ratings of self-
molecules than those esteem and mood,
who didnt have the and higher levels of
oil added. Fat makes anxiety during
tomatoes antioxidants, mock interviews
such as beta-carotene, than those who
easier for your body sat upright.
to absorb.

112 AUGUST 2016 M E N S H E A LT H . C O M . S G

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