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APRIL 2009 | Rs 75
THE MAGAZINE MEN LIVE BY
LEAN MUSCLE FAST!
SLIM IN FOUR WEEKS
The Science Of Get Experimental Great Sex
Health Rules To Break Today, p47 GET AHEAD AT WORK How To Survive
LOOK BETTER THAN LAST YEAR
The Men’s Health Guy
104 Best Superfoods For Men
119 WAYS TO EARN MORE, WORK LESS+GET MORE SEX!
Bust Stress Issue
RNI No. DELENG/2006/18661
PLUS! 35 MUSCLE SHORTCUTS|6 FACE-SAVERS|1 SECRET AFFAIR
com .menshealthindia. and make a new start with these evergreen. health and sanity Get ahead at work Use advice from guys at the top of their game to ace any professional situation and look. challenging routine 1 secret affair State your side in the debate over promiscuity and forgiveness Health rules to break today Commit these health sins and still get healthier than ever 104 best superfoods for men Eat like you deserve with the best. speak and think your best 85 THE BUST STRESS ISSUE! 20 52 56 60 Touch her hottest hotspots Let your hands take over and she’ll be begging for you not to stop Live the dream Ace the best sleep of your life by bashing away the most common snooze mistakes Earn more. Here’s where you start t Bust Stress Issue The Cover stories LEAN MUSCLE FAST! 96 Deliver the punch Maximise your lean muscle. and her friends too! SCULPT A BETTER BODY 2 MEN’S HEALTH APRIL 2009 58 88 91 Look better than last year Crack the most important style rules for the summer and become the scene-stealer 6 face-savers Decode your facial skin type.MH Contents 04/09 70 ROCK THE BEDROOM 98 Banish tension as you add muscle. get happier | So much to read. wear the perfect scent and she’ll be all yours! www. life-upgrading advice Fix annoying problems right now and boost your wealth. get stronger and add speed to your moves with this amazing combat sports-inspired workout Build a powerful base Add strength to your stumps with this world-class. tastiest and healthiest ingredients 42 47 64 60 AWAY BASH NEGATIVITY MH SPECIAL! 70 The science of great sex Avoid these 10 sex mistakes tonight and drive her out of her mind with pleasure 76 Health-pimping. solid-gold rules Think like a sportsman Use stress as the fuel to get better and emerge an all-out winner MH POSTER SERIES 2009 81 35 muscle shortcuts Build the broadest shoulders for her to lean on. work less Escape the slowdown. recessionprooﬁng. look better.
easy pointers Do you want her back? Grab the strings to pull her back to you.com APRIL 2009 VOLUME 4 NUMBER 4 PHOTOGRAPHY: WASEEM KHAN MODEL: KARAN SINGH STYLING: PRASAD BIDAPA MAKE-UP AND HAIR: SALMAN. DELENG/2006/18661 www.44 UP YOUR FIRE AMBITION 10 OVERCOME TECH BLOWOUT EAT RIGHT EVERY TIME 95 Health 14 26 41 Refer your hurt Recognise your body’s signals to banish pain from urban living Guard your body Wear the right sports gear and say goodbye to your injury fears forever Don’t press the panic button Uncover the six ways to keep calm Fitness 16 50 58 Lift slow.menshealthindia. only if you’re sure you want to! Editor’s note Ask Men’s Health Tell Men’s Health The big question The most asked question The spoils Nutrition/Weight loss 28 29 Power up your portion Find out how easy it is to gauge how much you’re eating and why Enter the ring. lose ﬂab Punch away extra weight and emerge stronger to knock out competition RNI No. lose fast Slow down to bulk up quick Build a chest she’ll treasure Make bench presses your benchmark to get the torso of your dreams Tune in to ﬁtness Raise the bar and sculpt your abs with these chart-busting tips Sex & Relationships 18 43 54 Regulars 8 10 12 40 41 102 Meet the girl of your dreams Score with any girl by using the most important sexual organ—her mind Avoid ﬂirting with disaster Simplify your relationship woes with these surprising. SALON SQUEEZE .
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l dt h i l h i l i l d t l t It’s better to ﬁrst maintain normal breathing.com . Raipur n If a beginner holds his breath during an asana. is head w of department. who completed his super speciality in cardiology studies from the University of California at Los Angeles. He is on the editorial boards of seven professional journals. New York Times calls Iyengar “one of the most penetrating writers on yoga alive today”. Bangalore. As the organising secretary of the 26th annual conference of the Indian Association of Sports Medicine. physiological and mental stress.. Mumbai. He is also honorary psychiatrist and neuropsychiatrist at Jaslok Hospital. He is the chairman of Soukya International Holistic Health Centre. painter. Mumbai. EXERCISE SCIENCE PV Jayasankar Chennai-based Dr PV Jayasankar.com or write to Men’s Health. He is a sports medicine consultant to the Board of Control for Cricket in India (BCCI). choose an exercise format that will train your entire body. What should I do? Gopal Mandhre. ALTERNATIVE MEDICINE Farokh J Master Dr Farokh J Master is the director of the Homoeopathic Health Centre. Ed Mills of Classical Homoeopathy. it can lead to physical. runs her own laser clinic and is well-known as the dermatologist to Bollywood stars like Madhuri Dixit. NUTRITION Mary Ellen Camire. Hence a sterilized needle. wrote about Dr Master: “This man has taken the practice and teachings of homoeopathy to a level previously unseen. He trained at the University of Ghent. Dr Shrilata Trasi was attached to BYL Nair Hospital for nearly 12 years. This will do more to carve your midsection. a specialist in D weight-loss surgery. and Neuropsychiatry in France. Mysore Instead of direct abs training. I want to work on my midsection and core.04/09 Ask the experts on the MH India Advisory Board Can a person contract Hepatitis C from acupuncture? Garv Bhonsle. Mumbai. DERMATOLOGY Shrilata Trasi One of the ﬁrst Indian women to take up dermatology as a profession. and teaches homoeopathy at the Bombay Homoeopathic Medical College. published scientiﬁc papers in international journals and lectured at the Harvard. turn to p96 Send in your questions to the experts at menshealth@intoday. She’s also a member of the Maine Nutrition Council. Toronto. For a full body workout. he can—if the needle comes in contact with his blood. Mumbai Yes Yes. is consultant cardiologist at Mumbai’s Breach Candy and Jaslok hospitals. CARDIOLOGY Sharukh Golwalla Dr Golwalla. Dr Jayasankar made a public commitment to spread the science now popular in Punjab and Delhi to other parts of the country. and a professor of medicine at the UCLA School of Medicine. proper technique and an experienced practitioner are required for giving acupuncture.menshealthindia. 5th Floor. SPORTS MEDICINE Anant Joshi Dr Anant Joshi is a consultant with Bombay Hospital and Medical Research Centre and is a nationally recognised arthroscopy expert. Videocon Tower. renowned for its obesity surgery. p WEIGHT LOSS W Dr Muffazal Lakdawala D Dr Lakdawala. photographer and India’s leading neuropsychiatrist. a not-for-proﬁt scientiﬁc organisation. MD L Dr Lipshultz is the chief of the D division of male reproductive d medicine and a professor of urology m at Baylor College of Medicine. She’s a food-science communicator for the Institute of Food Technologists. He has won over 200 awards. YOGA BKS Iyengar BKS Iyengar is the pioneer of the unique style of yoga called ‘Iyengar Yoga’ followed by millions the world over. He is also the author of over 36 books. an orthopaedic surgeon. at LH Hiranandani Hospital and a consultant laparoscopic surgeon at Lilavati Hospital.” ALTERNATIVE MEDICINE Issac Mathai Dr Mathai hails from a family with a tradition of homoeopathic practice for more than half-a-century. UROLOGY U Larry I Lipshultz. CARDIOLOGY Prediman Krishan Shah Dr Shah is the director of the division of cardiology and the Atherosclerosis Research Center at Cedars Sinai Medical Center in Los Angeles. and a consultant to holistic health centres in Europe and the USA. E-1 Jhandewalan Ext. Yale and Johns Hopkins Medical Schools in the US and the Institute for Research in Neuroscience Is it true that a beginner should not hold his breath during a yoga asana? The Bust Stress Issue Kishen Rai. MENTAL HEALTH Rajesh Parikh Dr Parikh is a poet. including several bestsellers. PhD Dr Camire is a professor of food science in the department of food science and human nutrition at the University of Maine. bariatrics. has been recognised for his d efforts to bring exercise science as a specialty onto centrestage. Holding your breath after inhalation works on the physical or anatomical plane while holding your breath after exhalation helps the organic body function better. Shah Rukh Khan and John Abraham. He lays great emphasis on precision and alignment and is one of the few masters to teach the highest aspect of yoga—atma darshan through postures. She now consults at Hiranandani Hospital. New Delhi-110055 6 MEN’S HEALTH APRIL 2009 www. This also works better than doing hundreds of crunches. He has also co-authored four books with his cardiologist father Dr Aspi Golwalla. Mumbai.
turn to the MH Sex Survey ’09 put together by Features Editor Kaushik Kashyap. Fortunately. and just about everyone who comes within a twometre radius for his slew of problems. and is the chief of department of mental health and behavioural sciences. incidentally. And he wears the shades like they were Armanis. muscles are well toned and your food nutritious. Then.no. how about we beat it with sex?!! p44 She may be popularly remembered for her role opposite SRK as the Goan girl called ‘Anna’.com . our credit card outstandings and even the state of our nation. 8 MEN’S HEALTH APRIL 2009 www. there’s a small lesson my illiterate chachu. cataract. is also blind in one eye—takes it all in his stride. New Delhi. tell us what is the biggest stressor when it comes to men? I ﬁnd that many men are confused about what deﬁnes masculinity. You’d expect a man plagued by so many maladies to be reduced to an onerous. she adds another feather in her cap with the release of her ﬁrst book. If that’s not enough. blaming God. its soupy contents have dribbled all over the table. when we’re all feeling a little insecure about our jobs. but thrive. He laughs at himself when confronted by what must be the ultimate source of shame for any man—having a catheter inserted into his genitals so as to help him pee.. This year. “No.” In times that prevail. who questions inﬁdelity in men. He is one of the leading academic experts in the ﬁeld of Mental Health in the country. He laughs at himself when he has to wear shades. Next. he’s also got an emotional constitution forged from pure sunshine. our companies. BAKSHISH DEAN p64 Currently the executive chef at The Park Hotel. how does one go stress free? By taking care of your health. Hi Suchitra. that by the time he wrestles the spoon towards his mouth. Consciously invest time to make sure that your body is free from excess weight. Actor. and forgiveness in women. painter. The Summer Of Cool. They set rigid parameters for themselves and impose it on the women around them. It’s time to open your eyes to newer realities.04/09 LAUGH A LITTLE. Hi chef.. which will help you shatter myths and open up new possibilities.. head to the gym to get the endorphins ﬂowing to your head. the world. Dr Parikh. But Suchitra is also a talented painter. it’s the best way to lift spirits instantly. chef Dean has been cooking ever since he was 13. can teach us: How a sunny disposition can lighten the toughest of times. diabetes—you name it.. he shakes his head and waves his hand simultaneously. poet and singer. poet Suchitra Krishnamoorthi is our guest writer this month. which would still be worth less than the near-toothless grin he breaks into when you tease him about looking “cool” in sunglasses. muttering. following cataract surgery to save his one good eye. ﬁnances and your marriage. But this man—who. LIVE A LOT Bust Stress Issue We couldn’t have done it without ve The p42 SUCHITRA KRISHNAMOORTHI p42 Jamal Shaikh Editor Prostrate cancer. He laughs at himself when his hands shake so badly during mealtimes. how should Indian men bust their biggest cause of stress? Find the right balance between work.menshealthindia. Feel the strain lifting already? Good! My good uncle beat stress with laughter. who has never read an issue of MH. He’s worked with some of the world’s leading hotels and is the brains behind the pub Buzz and the Lodi Garden Restaurant in New Delhi. guys! p56 p70 DR SAMIR PARIKH p60 p50 Dr Parikh is a consultant psychiatrist with Max Healthcare. turn to our Bust Stress stories that will help you not just survive. my 79-year-old grand uncle has got it. And when you enquire if he’s in any discomfort. geriatric grump.
you run the risk of scarring.” says Dr Kaplan. This pressure causes the nerve to signal your diaphragm to contract forcefully which. answered] Technology is like an addiction because I’m always connected. consultant psychiatrist. the hiccups keep repeating like a skipping record.” says Sachit Gayakwad.” . MD. creating the telltale hic! sound.” says Jamal Shaikh. VIA EMAIL What really causes hiccups? Any foolproof way to stop them? E RAM KUMAR . and so does the problem. “Being ‘always on’ affects productivity and creates stress. As with all hiccup remedies. or all the way back. the top pops out. look I’ve heard you shouldn’t pop a pimple because it’ll leave a scar. BANGALORE Hiccups are one of those body anomalies that seem to serve no other purpose than to annoy and embarrass us. But if your hiccups still don’t stop. Here are three easy ways to disengage: 1“Check and respond to your e-mails just three times a day. Is that true? SAIF MAHMOOD. GROOMING: KEVIN DONLIN/SUSAN PRICE. editor of MH. slams your voice box shut. So either leave it alone or ask a dermatologist to extract the pus with a syringe. an assistant clinical professor of dermatology at UCLA’s medical centre. but help you de-stress too. 2 “Leave your phone behind when you go for a jog. 3 “Programme your BlackBerry to automatically switch off for a few hours.com PHOTOGRAPHY: CORBIS (LEAD). MD. “The pimple ﬂattens out within a day. DREAMSTIME (WOMAN). A Glasgow University study showed a third of ofﬁce workers were stressed by the volume of messages they receive in a day—and that’s just e-mails. “We then inject a drop of cortisone to prevent inﬂammation. says Suman Golla. in turn. creating a larger pimple that you’re just as likely to go after again. and set ﬁlters for e-mails. “This causes more inﬂammation. no one is quite sure why this works but Dr Golla believes that it somehow interrupts the chain reaction of reﬂexes. and a professor of dermatology at Cornell University. Be the one controlling the device and not the other way around.menshealthindia. Umkal Hospitals. AMIT SHARMA (COSMO GIRL) MYTH OF THE MONTH Stress can turn your hair grey False. Dr John Roman. And if you keep messing with it and your scabs. up for a few minutes and god knows what else. but what you don’t realise is that the bottom squirts pus deeper into your skin. YouTube. So what do you do if you’re besieged by hiccups? You’ve been told to hold your breath. BlackBerry manufacturer RIM’s spokesperson in India. an associate professor of otolaryngology at the University of Pittsburgh. Here’s what happens: When you gulp excess air—whether by laughing hard or eating or drinking too quickly—your stomach expands and pushes against the nearby phrenic nerve. As for Facebook. And as long as your stomach continues to press against the phrenic nerve. BETH BISCHOFF (EXERCISE). It’ll not just give you a more fulﬁlling workout. then try this quick cure: Drink some water with your head at different angles—to the side with your chin elevated. The root remains. “When you look in the mirror and squeeze it. Popping a zit only pushes the pus deeper 10 MEN’S HEALTH APRIL 2009 www.” says Dr Jha.ASK MEN’S HEALTH [Life’s questions.” says Stuart Kaplan. it is an addiction. New Delhi. says that pigmentproducing cells are genetically programmed to stop producing hair pigment at a certain age. regardless of how much (or little) stress you have. BHOPAL Picture a dandelion—when you give it a yank. Bust Stress Issue The BOBBY M JOSEPH.” says Dr Vinita M Jha.” But popping your zits isn’t the only way you can end up pockmarked: Scrub your face with a washcloth and you may rip off the thin layer of skin surrounding the pimple. go cold turkey. How can I break the habit? Actually. MD. The same logic works when it comes to a pimple. you rip off only what’s above the ground. Orkut and so on. giving you a feeling of accomplishment.
MH KOUSTAV C. But when you’re using the offset technique. If she singles it out. You choose a weight that allows you to perform at most eight repetitions with one hand. you should actually be able to lift more. says Carter Hays. How can I step it up a notch? ASK THE COSMO GIRL Payal Puri. Videocon Tower. swap in ‘World’s best an offset dumbbell biceps routine on one of exercise’.. I said things I really didn’t mean. don’t make it about her—make it about the people who’re looking at her. at menshealth@intoday. where the safety angle doesn’t apply! I’m 27. losing my hair. and a dumbbell that’s about ﬁve to six kilos lighter for the other hand. honey. but true. That is the part that’ll bother her most. contrary to common belief. Not fair. Here’s how it works: Right before you curl a dumbbell.I’ve been curling the same weight for weeks. If what you intend to do is minor. but be prepared in case her answer isn’t the one you want to hear. Instead. however. The result: The pathways between your brain and your muscles become more efﬁcient. Instead. CHENNAI There’s no way to tell her that won’t make her feel tacky. turn to our trusty sex columnist. If it still bothers you and you must bring it up. your brain estimates the number of muscle ﬁbres that need to ﬁre and recruits them for duty. Specify that it’s not what you think at all. how would you react if she went ahead nevertheless? Apply the same standards and you should be okay. New Delhi-110055 or e-mail at menshealth@intoday. What will my girlfriend think of me? MOHIT. but there are losers out there who’re looking you up and down in a manner that’s seriously cheap. a certiﬁed strength and conditioning personal trainer. All correspondence becomes property of Men’s Health. don’t say anything. E-1 Jhandewalan Ext. So if you want her to stay smitten. but that’s no excuse. She’ll also see your comment as an attempt to control her. What’s the best way to take back a stupid or mean comment? JIGNESH. E-1 Jhandewalan Ext. Answers should not be considered substitutes for professional medical advice. in this issue. and you were against the idea. appreciate that she’s proud of her body My girlfriend shows lots of cleavage when we go out. Videocon Tower. and want to try transplants. And that pride makes her more willing to get naked with you. VIA EMAIL Apologise.com or at MEN’S HEALTH. so tackle it ﬁrst! And the next time you feel the anger rising. “I love that you look so hot. no. your brain has to send two different signals simultaneously. hurt and angry. But that’s not a good thing: while female vanity is accepted as normal. Pooja Bedi.” Don’t say something like. If she wanted to get plastic surgery. turn to p16 those days. answers your most perplexing relationship queries* hair and embrace your status. KOLKATA Shake up your workout with a technique called offset training.com APRIL 2009 MEN’S HEALTH 11 . New Delhi-110055 WRITE TO THE COSMO GIRL * For the best sex positions and other bedroom-related queries. So when you switch back to matching weights. count to 10 before opening your mouth. but keep it general: “I’m so sorry. in which you curl a dumbbell with one hand and a lighter one with the other. male vanity is still considered a little unmanly. don’t even bother to tell her. NEW DELHI She’ll think you’re as vain and insecure about your thinning hair as she is about her stretch marks or the ﬁne lines around her eyes. Jealous that other guys can see the tops of her twins? Just imagine how jealous they are that only you’re allowed full access. Say. since they have to learn to deliver more messages at the same time. which forces it to work harder to communicate with your muscles. forget about a full head of Women still consider male vanity unmanly EXPERTS ON CALL Got a harrowing problem and don’t know who to ask? Write to: ASK MEN’S HEALTH 5th Floor. editor of Cosmopolitan India. You’ll hot-wire your brainto-muscle connection—the key to fast strength gains.” Make the point that not everything said in anger is true. but avoid repeating it: “I said that because I was angry.” But drop it while partying with friends. Women are most attracted to men who are comfortable in their skin. 5th Floor. take responsibility for it.” Repeating your uncalled-for comment will only cement it in her brain. If it’s an evident change. on p23 www.com. Should I speak up and stop her? ANKIT KUMAR. discuss it with her. So. consider the deeper meaning behind her cleavage: she’s proud of her body and likes to feel sexy. “I’m sorry for calling you whiny.menshealthindia. If you work out three For the days a week. No easy way to tell her to show less cleavage.
MUMBAI 1 2 3 4 5 FROM MH 5 TIPSREADERS Wrap celery in aluminium foil before refrigerating it—it will keep for weeks. charting the road to ﬁtness and getting the woman of your dreams. My only objection: Her name was given in such a tiny font! I also want to thank MH for consistently giving tips that not only keep me ﬁt but also help keep the spark in my love life alive. SUDEEP RAINA. Videocon Tower. —Jay Anand. March ’09). New Delhi .49% 31. Whenever I asked... you back A all t yo ou ill c reps w Editor ING MISS EALTH? ’s H S Men MEN’ ch in 2006. Our click o ur details..com to answer.WHAT MH READERS SAY THIS MONTH TELL MEN’S HEALTH… EALTH… H THE WOMANON-TOP DEBATE CONTINUES.39% 29. VIA EMAIL It was a nice break for me to see Siddharth Dhanvant Shanghvi’s write-up ‘The skinny on the skinny’ (March ’09).110 055 or e-mail at email@example.com cleaning acid off your car battery. where he protested against the Men’s Health cover girls. I love it that the magazine believes in breaking rules.23% Social acceptability Family Total: 694 respondents AND. television/listen to music Exercise Total: 787 respondents 34. UNDER THE KNIFE! A previously forbidden sex act A state-of-the-art home theatre No nagging for a year One night with another woman Log on to www.com — 12 MEN’S HEALTH APRIL 2009 www. Ev tion m hI crip Healt lling men’s subs s are d with se nd rgest.m MH’ in Servic visit w he ‘Missing Customer P nt SA . la h. My surgery is scheduled to take place in a few days and the doctor says I’ll be home in just a day. or it opens up your pores. VIA EMAIL IF YOUR WIFE OR GIRLFRIEND OFFERED YOU ONE OF THE FOLLOWING. AHMEDABAD This month’s question ARJUN’S STYLE. YOU’D PICK.. KAMAL FIRDAUS. I think that a girl like the one you featured is a great compliment to the male cover model. we’r talkback th nd your cop m. but I was hesitant to tell my wife or family members because I felt embarrassed. ——Vivek K. 5th Floor. and how it can help the body (Sauna vs Steam. I got vague answers like it helps you detox. MH is my favourite magazine but I feel it focusses more on men who want to lose weight and ignores those like me who want to add bulk! ANDRE COUTINO. Your special report ‘Should all Indian men be circumcised?’ gave me the courage to address the issue. Keep up the great work! MH Online Poll Money Work WHAT STRESSES YOU OUT THE MOST? 35.menshealthindia. Now I know.90% Hang out with family 9.com .e inundate at newssta y. dia’s SAUNA DECODED Thanks for explaining the science behind sitting in a sauna or a steam room. NOIDA Write to : TELL MEN’S HEALTH. E-1. I’m a bit disappointed that he didn’t give us a better idea of the workout he follows to maintain his enviable body.. —S Som.com In n ery come its lau Since ndia has be agazine. then watch out for MH April ’09 for the results. Bhopal Organic milk stays fresh longer in stores and in your refrigerator.53% 15.75% 17. WHAT DO YOU DO TO BUST IT? Have sex! Watch movies.menshealthindia.. SHAH RUKH’S SIX-PACK THE SKINNY DO EXIST! While Arjun Rampal’s tips on how to dress right (The Blue Book. Vizag Coke is useful. March ’09) were pretty good.. What was an eye-opener was the rumour behind Shah Rukh Khan’s abs being a result of a surgery called ‘Abdominal Etching’! SUNNY K VOHRA. Siliguri Remove coloured fonts from your email signature —they increase ﬁle size. —Sharad Mukherjee. If you healthind ce and ﬁll s ld fa en so ter e ww.31% 26. or ia.39% AKASH MAHALE. Chennai Keeping your tyres properly inﬂated and your air ﬁlter clean improves your vehicle’s fuel economy by up to13 per cent. — Cijo Thomas. My doctor advised me to undergo circumcision as I have a tight foreskin. via e-mail Got a tip? Cool! E-mail it at menshealth@intoday. I could never understand how a sauna or steam could be beneﬁcial.co can’t ﬁ s reque out.. mont ts. I don’t agree with Deepesh Mansukhani’s views in his letter (Cover Fanatics!) that appeared in your Tell MH page in the March ’09 issue. Jhandewalan Extension.
It’s easy to create. Ever wondered why mouth ulcers clear up in days but a shaving cut takes weeks to heal? Scientists from the Federation of American Societies for Experimental Biology found human spit heals wounds super fast. PUMP UP YOUR HEART Tell us where it hurts Spinal cord Heart attack Your heart and your left arm share nerve pathways in your spinal cord. listeners who grooved to their personal playlists saw their blood vessels expand by 26 per cent. are more likely to develop diabetes than others. French researchers recently found that people who had been vaccinated were 48 per cent less likely to develop the dangerous blood-clotting condition—deep-vein thrombosis—than those who skipped the injection. For example… Pain in… Your ears Your right shoulder Your leg Your elbow Pain receptors Your left elbow May be caused by… A cavity or gum disease A gallbladder attack or an inﬂamed liver A herniated disk in your lower back Problems in your cervical spine A heart attack! If you still haven’t gotten your ﬂu shot. an anomaly known as ‘referred pain’. MD. here’s more incentive to do so: The inﬂuenza vaccine may help prevent potentially fatal blood clots.com PUMP UP YOUR HEART PHOTOGRAPHY: CORBIS. When they created a fake wound. The wrong music could hurt your heart. say University of Maryland researchers. A protein in saliva called histatin is anti-bacterial and promotes cell-repair. That means their bodies were pumping out more nitric oxide. your heart may also activate pain receptors in your arm. which is why during a heart attack. it healed in 16 hours. stay away from clots Croon to your heart’s beat Make the most of your short side Choose your song wisely.Health Bulletin ☯ ☯ ☯ ☯ ☯ Dump plastic bottles to ward off diabetes Give your wounds the tongue treatment Get pricked. says researcher Michael Miller. They found that the blood vessels of people who were subjected to songs they didn’t like constricted by six per cent in just 30 minutes. Your nervous system sometimes leads you to perceive that pain from an injury is coming from a different area.2 CRORE No of Indians suffering from thyroid-related disorders Source: Indian Thyroid Society 14 MEN’S HEALTH APRIL 2009 www. so could soon be on our shelves in salve form as an active alternative to antibiotic creams. Inﬂammation produced by the viral infection may thicken your blood. Your best ﬁrst-aid: your saliva A ﬂu-proof plan . FACTS OF LIFE 4. increasing the odds of deadly clotting. a chemical that helps prevent the clots that can lead to a heart attack. for your heart’s sake APRIL’O9 Lick your wounds LATEST NEWS FROM AROUND THE WORLD PULSE Facts you never knew PLASTIC BOTTLES A study in the Journal of the American Medical Association found that people with the highest urine levels of bisphenol A. TALL ORDER New British research has determined that a man’s risk of developing prostate cancer over a ﬁve-year period increases by 6 per cent for every four inches of height above 5’8”. On the ﬂip side.menshealthindia. The hormones involved in human development may also spur cancerous growth. LICK YOUR WOUNDS PHOTOGRAPHY: DREAMSTIME Watch what you put in your ears. a chemical in plastics. and applied human saliva.
DENTATE GYRUS Working out triggers neurogenesis— birth of new brain cells—in the dentate gyrus. The reason? Performing the negative portion of an exercise slowly causes greater muscle damage. HYPOTHALAMUS AND FRONTOLIMBIC REGION Running pumps out feel-good endorphins in brain areas associated with emotions. wise WORLD’S BEST BICEP EXERCISE Drop the dumbbells and head to the bar. PhD. you’re using a weight that’s much heavier than the weight you curl. says researcher Ernst Hansen. standing may have biomechanical disadvantages.com WHY YOUR BRAIN LOVES EXERCISE IMAGING: PIYUSH GARG. Anything less and you’re likely to be better off in the seated position. 16 MEN’S HEALTH APRIL 2009 www.menshealthindia. CEREBRAL CORTEX AND HIPPOCAMPUS Exercise spikes levels of brain-derived neurotophic factor (BNDF). “When you do a pullup. the participants lifted heavy weights. At less vigorous uphill efforts. says Kramer. PITUITARY GLAND. PhD. Exercise minimises the shrinkage. from feelings of euphoria to improved memory. between areas of gray matter.Fitness Bulletin Rise up to ride up ☯ ☯ ☯ ☯ Pump the pedal. The beneﬁt to your arms: More muscle. When scientists measured muscle activity during the exercise. a conduit for messages. decreases in size after age 30. . a brain area responsible for memory and verbal learning. If pullups aren’t a part of your biceps-building programme. “Staying physically active can delay the onset of age-associated neurodegenerative disorders. such as Alzheimer’s. a professor of neuroscience and psychology at the University of Illinois. and the repair process elevates your resting metabolism. they found that pullups target the biceps just as much as the lats. LOSE FAST FACTS OF LIFE 41 Source: Men’s Health online poll Percentage of Indian men who rate the pullup as the most hated exercise Why your brain loves exercise A vigorous workout triggers a cascade of positive changes in your head. for six repetitions. FRONTAL. focussing on the negative could yield a positive. wealthy. Run away from the mirror— fast LIFT SLOW.” says Arthur Kramer. PARIETAL AND TEMPORAL CORTEXES Regular aerobic activity slows the loss of gray matter that begins around age 30. say West point researchers. lowering them for a full three seconds. HIPPOCAMPUS Exercise may reduce depression by increasing levels of BNDF. stand when you’re at 94 per cent capacity or closest to your best. lift the seat Pull up to bulk up Exercise your mind Slowdown to gain more APRIL’O9 These wires are your easy way to ‘wow’ biceps LATEST NEWS FROM AROUND THE WORLD Slow down and bulk up quick TUNE IN Get healthy. deﬁciencies of which have been linked to mood disorders. In the study. they should be. according to the researchers. A Wayne State University study found that taking three seconds to lower a heavy weight can boost your metabolism for up to 72 hours after you lift. PhD. when is it most efﬁcient to rise from the saddle and stand on the pedals? A new Norwegian study has found that magic point: If you’re climbing a 10 per cent grade.” says study author Bill Brechue. Stand up and be counted It’s an eternal question among road cyclists: On your way uphill. a protein that protects neurons from injury. STAND UP AND BE COUNTED PHOTOGRAPHY: DREAMSTIME In the weight room. FRONTAL LOBE White matter.
and later he could pass on these desirable traits to his offspring. possibly from portable music players cranked up too loud. P ys Holt-Lunstad. anywhere Pass on the offer to share her anxiety Hit the bookstore and let her ﬁnd you Let your hands do the talking Shut temptation out APRIL’O9 Feel the searing heat of passion grow: Feel each other LATEST NEWS FROM AROUND THE WORLD SIGNSthe Understand chemistry DUNK ANXIETY Highly anxious men have an almost 80 per cent higher risk of death from respiratory disease than men who relax. turn to p20 . It’s healthy—for both of you. It shows that a man can provide material beneﬁts now.Sex Bulletin Read more. Tune out temptation Researchers at McGill University found that men who think about ways to protect their relationships are less likely to ogle hot women. The Durex Sex Survey 2009 (conducted in 41 countries) found that potential hookups can happen anywhere. READ MORE. “Oxytocin. says study author Mark D Prokosch. for 30 minutes three times a week. MORE SEX! PHOTOGRAPHY: JUPITER IMAGES. TAKE HER PLACES ILLUSTRATIONS: PIYUSH GARG LESS STRESS. Men asked to develop solutions to sexual temptation were more likely to avoid images of attractive women in virtual reality than participants who thought about solving academic problems. MORE SEX! The back rub is more than a prelim to sex.9 18 Average age at which Indian men lose their virginity At work Source: 2007 Global Sex Report/ Durex In the Bathroom In a park On the beach At a party In front of In the car camera MEN’S HEALTH APRIL 2009 www.menshealthindia. Take her places 100 90 80 70 60 50 40 30 20 10 0 Keep your back seat and bath tub clean. HEAR LESS Men are 5. attract her Women think intelligent men are sexy. Men have higher rates of highfrequency hearing loss. Utah researchers found that affectionate contact lowers stress markers. is thought to counteract stress. Hit those books: She digs it ☯ ☯ ☯ ☯ ☯ Catch her off-guard. After controlling for physical attractiveness. Trade back rubs.. but stressed women show no such risk. the researchers found that the smarter men were ranked as more appealing as boyfriends and for one-night stands. For more on her hottest spots. say Danish researchers.. read news headlines and explained why they would make good dates. like massage. PhD. Intelligence is associated with success. and discussed life on Mars. Researchers at the University of California at Davis asked 204 women to watch as men played Frisbee.com LESS STRESS. alpha-amylase by 34 per cent. PhD. lowered levels of the stress-related enzyme. say researchers from the Johns Hopkins Bloomberg School of Public Health. Couples who used affectionate touching.5 times more likely to suffer from hearing loss than women. 70% 70% 42% 20% 26% 36% 21% 16% In the garden FACTS OF LIFE 22. ATTRACT HER PHOTOGRAPHY: DREAMSTIME. Stress suppresses immunity. a hormone released during touch.” says study author Julianne Holt Lunstad.
as if you’re humming a song. p33 WISDOM Dress to impress Choose the winning style to ace any setting. It’ll surely increase her desire and take your love-making to newer heights. Hit these four hotspots to get the best results. rest and stamina.04/09 FITNESS Learn the ropes Rule the gym with these top tips on form. p36 The Bust Stress Issue Find her hottest hotspots Massage her here for instant results Let her become one with you “Remember to press slowly.” says Mumbaibased acupuncturist Dr Shankar Chawla. Then slowly release the momentum.” he adds. p24 HEALTH Your best guards Protect your body from sports (and real life) injury with these aids. be it the party or work. p26 All you need to lead in life NUTRITION Portion power Decode the weight of your plate to eat right (but well) each and every time. repetition. p29 PSYCHE Checkmate stress Use Vishwanathan Anand’s tips to free your mind and ace new challenges. remain there for a few seconds to stimulate her further.000-year-old Chinese acupressure tradition. Happy massaging! . rubbing right is like hitting the jackpot! “Once you reach the point of intensity. to take her to a vibrational level where she’s become one with you. p28 WEIGHT LOSS Get in the ring Lose weight (and get ripped) with these ﬁrst-rate pointers. p32 GEAR Play the game Use the power of gaming to overcome tense moments and distraction. According to 4.
Turn over to work her body and soothe her mind .
Use your thumbs. PHOTOGRAPHY: RICHARD BALLARD SEX HEALTH From her naval down to her pubic bone FITNESS NUTRITION WEIGHT LOSS PSYCHE LOOKS GEAR WISDOM Go with the ﬂow and journey down to emerge on the top! This part is the physical centre of the body. Go ﬁnd out that hidden dragon! “Open her heart” to win her.The centre of her chest Apply pressure to the right places to get her moving Inner legs. TWISTING WORDS: TED SPIKER. and ultimately critical to a person’s sexual satisfaction. It brings warm energy to the pelvis. Down both sides of spine and lower back A gentle massage will ﬁx the gaps for you. SHE SHOULD MASTURBATE YOU. then palms. working from the ankle up Arouse the energy lines that begins at the big toe and moves up her leg to the all-important groin area. Use one hand to massage around her breasts and the other to take off her clothes! TWO-SECOND TIP SPICE UP BLOW JOBS BY GETTING HER TO ‘TWIST AND SWIRL’. . to make ﬁrm circles.
” The exact words are less important than deploying the happy-to-meet-you voice lilt. The vibe goes on the topside of the base for missionary. Use your hands and mouth as much as possible: clit stim is fundamental.” or “It’s a pleasure to meet you. in front of your jewels. slide her into a soft bathrobe—cashmere or Egyptian cotton. AT THE SAME TIME SWIRLING THE FLAT OF HER TONGUE AROUND THE RIM www. “I’m pleased to meet you. That’s just a poor effort. If you’re net-savvy. Try switching to the less common and more courtly. but for doggie style. They have condoms in 55 sizes tailormade for length and girth with downloadable printable templates! t might be because the video features a range of sexual behaviours (close-up intercourse or fellatio). What gives? SEX SIZE MATTERS I’m hung like a blimp. New Delhi I Kamal Shah. 17 per cent of women from a Cosmopolitan survey prefer a cleanshaven man. It could pay off: As it turns out. Hitesh Gupta. don’t add the pressure of orgasms each round. ﬁnally.. Bangalore here’s only a risk of ingrown hairs. Condoms like Durex Comfort Fit. Mumbai WEIGHT LOSS SHAVE TO BONE Can shaving my pubic hair cause any skin problem? Vimal Mehta. Sometimes a bazooka can be a curse. even a mobile phone! Press on her lower abdomen. But always shave in the direction of the hair growth.04/09 ALPHA MALE Sex Bedroom Conﬁdential The science of sex. you may see irritated bumps afterwards. Caught without it? Use what’s at hand: the handles of electric toothbrushes and shavers. TV presenter and actor Pooja Bedi is India’s original sex symbol. Won’t cut it on this team. the more she’ll become aroused herself. After the hot shower sex (build strong legs to do that with our pointers on p98). Of course. How can I have safer sex if the condoms I’ve tried don’t work? I Shamik Chakravarty. NOT GAY My ﬁancée loves girl-ongirl porn even though she’s straight. When you shave against the direction of the hair growth. place it below the shaft. FITNESS NUTRITION SPEED VIBES How can I get my girlfriend from 0 to 60 in a few precious moments when we don’t have time? GOURMET SEX What are the essential purchases for a sizzling bedroom encounter? hether your paramour is a shy kitten or an insatiable tigress: you’ll tame them all with fresh bed linens and ﬂuffy bath sheets. That requires more than a routine. Kolkata HEALTH P Karan Reddy. applying a wateror-silicone-based lubricant to the outside (making sure to reapply during particularly long or vigorous bouts of sex) can further reduce breakage risk. you can even order a ﬁt kit online from Condomania. Researchers suggest that women like female-focussed porn because watching female actors (who are usually more gentle and respectful) helps viewers connect more to the ﬁlms—and the more a woman takes on the role of a sexually aroused woman. Try wearing one of Crezendo’s vibrating penis-rings to buzz her button. She answers your queries on sex at menshealth@intoday. Even jumbo condoms sometimes break. W PSYCHE LOOKS GEAR on Less 3 28 # Men’s Health Charm School WISDOM The ﬁrst impression The person to whom you have been introduced should get a clear impression that you’re truly enthused to make his or her acquaintance. IT SLIGHTLY AS HER HAND REACHES THE HEAD. Avoid that irritation by prepping with warm water and a shaving gel that you’ve massaged into your skin. You can show you’re a connoisseur with water-based or silicone lube—it’s a girl’s best friend. T s she dissatisﬁed with these quickies? If she gets sex-high. which can become infected. Magnum XXL or Trojan Magnum give most men the breathing room they need.. while a wrapped toothbrush from ‘the dentist’ shows your thoughts extend beyond the bedroom. you should also sheath your sword in style! A variety of condoms show your consideration for her tastes.com and shows why she deserves the ‘Goddess of sex’ tag.menshealthindia. You’ll feel pressure on your tool and it’ll stimulate her G-spot.com APRIL 2009 MEN’S HEALTH 23 . A ring can be slapped on quickly or worn under clothing. explained By Pooja Bedi HAPPY. “Nice to meet you” and a half-hearted extended hand. Hyderabad oor guy. This tone implies that you’ve heard good things about this particular person and that you’re glad. to have met him. below the pubic bone.
Journal of Sports Sciences. 4. A Journal Of Steroid Biochemistry and Molecular Biology study found cortisol levels raise 49 per cent after you exercise. after that your gains start to taper off. Always stand feet shoulder-width apart. use your eyes only. 5. 3. “Cortisol can cannabalise muscles if you train too long or don’t eat carbs. “Take 60-second rests between sets for muscle and three minutes for strength. muscle or ligament injuries. If they still wobble. sports medicine physician. looking in a mirror pulls your spine out of line. lift and get out.” It keeps your muscles guessing and ensures your progress both mentally and physically. New Delhi. 2. Keep your toes parallel and hip-width apart. With bent-over moves. 3. to avoid becoming bow-legged.com . 2. Wear footwear that supports your arches.” says Dr Saranjeet Singh. Newness is goodness TWO-SECOND TIP CHANGE YOUR GRIP TO PUMP OUT EXTRA REPS: TRY BARBELL CURLS WITH A NARROW GRIP BUT AS YOU BEGIN .” says Dr Singh. 5.” says Dr Singh. Bodyline. Step in line Don’t fear change: think of improvement. Stand side-on to a mirror and turn your head to the side. Use these rules: 1.04/09 ALPHA MALE Fitness SEX HEALTH FITNESS NUTRITION WEIGHT LOSS PSYCHE LOOKS GEAR WISDOM 24 The 10 training commandments Don’t try to undo years of evolution in a gym session. nerve. 4. Journal of Applied Physiology.menshealthindia. Keep sessions short for muscles ﬂush with growth. “Constant rounding of your back can lead to a herniated disk and other bone. Keep a straight back.” says Dr Bharatinder Singh. Health services Commonwealth Games 2010. “Your body takes four to eight weeks to adapt to a new training programme. Medicine & Science in Sports & Exercise studies show that the best gains come from alternating hard work and recovery. Keep it short The tortoise won but the hare had the right idea. Rest easy Don’t let your knees wobble when you train. “Introduce a new system. Also keep your chin up while performing standing exercises. Get your sweat sessions to pay off with these training imperatives 1. ﬁtness consultant and director. reduce the weights. MEN’S HEALTH APRIL 2009 www. Straight to the point Be intense and fast: Get in.
Dr Singh also recommends taking a brief 30-minute ‘noon siesta. If you’re performing a high number of reps. rest makes your body and muscles regress. “If the pain persists have it checked by a pro. Consistency gets results but you’ll still achieve your goals by scheduling your training to suit your lifestyle. “Soldiering on through the hurt is one of the most common causes of serious long-term injuries. cause injury and prove you’re an egomaniac.” says Christian Finn. just do it during the appropriate programme.04/09 ALPHA MALE Fitness Start swinging in the gym to get over-familiar with your physiotherapist. MANOJ SHARMA (ANANT JOSHI). jerky movements sabotage your form. Keep the ball rolling ack pain following a dead lift could result from poor lifting mechanics. answers your cries of pain at menshealth@intoday. 2. If you lack the hip mobility needed to assume the proper position. Most men have a strength imbalance between their lower and upper back. Kanpur FITNESS NUTRITION WEIGHT LOSS PSYCHE LOOKS FREEZE THE PAIN Should I continue to ice an injury for weeks if it still hurts? GEAR 10. MODEL: SHIVEN SEHGAL.” says Dr Singh. IMAGING: PIYUSH GARG. your weak spot will fatigue ﬁrst. Either case will cause you pain.menshealthindia. You don’t snooze. Tune in or tune out. The ﬁx: Try three to ﬁve sets of four to six reps. Quick. Figure out if your pain is caused by either of these common problems. found a study. “Do one to two sessions a week for maintenance and three to four a week for progression. A lack of sleep slows your gains. you’ll bend too far forward at the waist instead of keeping your torso upright. Commercially available ice wraps are more effective than an ice bag. This changes your centre of gravity so you won’t bend forward quite as far. MD. an expert in sport sciences and medicine.com APRIL 2009 MEN’S HEALTH 25 . But (breaking the interval commandment) research by Smith University.” 9. found a University of Wales study. Apply four to ﬁve times for about three to ﬁve minutes each time. I Arvind Somnath.” 8. Tune in or tune out It seems the communication channels between our body and brain were muddied by 1980’s action ﬂicks because pain is a clear signal for you to stop what you’re doing. The swing of things World of Hurt Play without pain By Anant Joshi SEX BIG BACK ATTACK How can I prevent back pain during dead lifts? HEALTH Concentrate on bench press ﬁgures. Just make sure the skin is warm to the touch to prevent damage. you lose Ditch TV to tune into the dream channel for more muscle and less fat. Men who got their head in the game by focussing on what they were doing lifted more weight than those who distracted themselves. Listen to your body PHOTOGRAPHY: VIKAS MALHOTRA. “After three weeks of inactivity. 6.com TO TIRE. 7. causing one to give out before the other does. A Journal of Sports Science and Medicine study found taking two to three seconds to lower a weight and one to two seconds to raise it was the best lifting speed for producing power and more muscle. sports scientist. The ﬁx: Swap your barbell for dumbbells. WISDOM Anant Joshi. B Shiv Sinha. SLIDE YOUR HANDS OUT TOWARDS THE ENDS OF THE BAR TO GET EVEN MORE OUT OF YOUR BICEPS www. found that mind-numbing cardio seems easier if you distract yourself: Time to whip out year-end reports. found Midwestern State University scientists.AMIT MALIK Men who space out their workouts achieve equal gains to those who don’t. They sent sleepdeprived men to the gym most of whom couldn’t ﬁnish the workout and didn’t get the normal testosterone spike that triggers muscle growth. Hyderabad cing can be effective even up to a week/more after an injury. 1. so either your upper back will start to round forward or your lower back will begin to give.
However. it’s not something that needs attention. PHOTO ILLUSTRATION: LEVI BROWN AND MONDOLITHIC SEX HEALTH FITNESS NUTRITION WEIGHT LOSS PSYCHE LOOKS GEAR WISDOM Not every protective sports gear lives up to its promise. director. Dr Singh says. Reality: “Shooter sleeves keep your arms warm. Contradicting this. boost endurance. Some have shock absorbers and impact protection. says Joel Kline. 04/09 ALPHA MALE Health Go ahead: smear on your eye black. Reality: They won’t hinder you. “Any chest protector or shin pad with a hard outer shell and foam padding distributes force and reduces initial impact.” says Douglas B McKeag. Relax. weight loss or night sweats. If you hack up less than two shot glasses of blood only once and if it occurs during or after a cold. The grease outperforms antiglare stickers Am I dying? “I’m coughing up blood’’ How to diagnose this scary symptom Yes. It’s unclear whether either signiﬁcantly affects performance. Neoprene knee sleeves Claim: Improves muscle efﬁciency. “The bands partially block the return of the blood supply artiﬁcially. instead of cushioning a hit.menshealthindia.” says Dr McKeag. which could prevent injury when your muscles get fatigued. and that’s it. Choose a cup that has a larger spread. Also that they help conserve power. Reality: “Custom-ﬁt top and bottom guards outperform boil-and-bites by 50 per cent. Navigate hype and conﬂicting claims with this primer Mouth guard Claim: Improves ability to see contrast.” says Dr Bharatinder Singh. That’s especially true when the cough is accompanied by chills. but expect nothing else. Reality: Dr Cynthia Bir. a professor of medicine at the University of Iowa. biceps bands are purely cosmetic. or promote blood ﬂow. fever. Reality: In tests against an air cannon measuring the distribution of force. such as bronchitis. the groin saver came up tops—though sometimes not as effective as the ads claim. increasing the size of the muscles due to engorgement of blood in the arm. Belgian researchers have found that a neoprene sleeve reminds your brain to ‘sense’ your joint’s positioning. Indiana University’s center for sports medicine. But see a doctor if you cough up several times a week.com GUARD YOUR BODY WORDS: CYNTHIA BIR. Reality: True.” says Dr Singh. “The sleeve warms up the arm faster than without. Biceps bands Claim: Disperses impact by radiating it outward.” Shooter sleeves Claim: It transfers impact to your pubic bone to avoid a blow to your boys. The more snug the guard ﬁts against your teeth. the better. and to improve performance we ask all athletes to warm up. Reality: Yale researchers found that the grease increases the eyes’ sensitivity to contrast—and adhesive ‘antiglare’ stickers don’t. and you don’t need a fancy one.Guard your body Claim: Protects your teeth.” adds Dr Singh. you’re dying: Coughing up blood can be a sign of cancer or tuberculosis. It deﬁnitely pays to wear one. “Unless you have a serious sweat problem. MD. lead scientist for FSN’s sports science hasn’t found much purpose for these. Eye black Claim: Keep your arms dry and make them look better. neoprene aids stability while remaining ﬂexible. Visit your dentist for a custom grille. sports medicine physician and convener health services. Commonwealth Games 2010. Athletic cup . you’re not: The most common cause of this shirt-staining symptom is an infection. TWO-SECOND TIP DRINK SUGAR WATER AFTER A HEAD INJURY AS YOUR BRAIN NEEDS GLUCOSE TO REPAIR ITSELF 26 MEN’S HEALTH APRIL 2009 www. Chest protector Claim: Wrapped around an injury-prone joint.
6gm fat) Table-tennis ball Banana chips Fibre — g 1. Most of us aren’t trained chefs—we can barely tell 100gm from 500gm.menshealthindia. 8gm fat) 4 dices Don’t be deterred by the suspicious hue or triangular shape of these Mexican dippers—yellow is healthy. 6gm fat) Cricket ball ½ cup ice cream (143cal. if you get a hand on them. 04/09 ALPHA MALE Nutrition SURPRISING SUPERFOODS 120gm dry spaghetti (422cal. Pumpkin seeds Calories— 147kcal/25g serving Nachos— 100kcal/25g serving Dried apricots Protein — 0. 1tsp butter (34cal. 2gm fat) One rupee coin ½ cup cooked spaghetti (99cal. Before you begin munching. don’t forgot to eat the stuff that is placed on the left side of the chart! NACHOS NACHOS ACHOS S FOOD PORTION SAME SIZE AS FOOD PORTION SAME SIZE AS 30gm sausage (54cal.2g/ 25g serving g Nachos— 2. B vitamins found in these chips are game for energy and stress busting and less than half the fat of a conventional chip. Then dip into prostate protecting salsa or heart-healthy guacamole for a guilt free snack. 1gm fat) Fist ½ cup mashed potatoes (112cal. While pale potato-based cousins are in nutritional no-man’s land. we simply shovel down restaurant chow until we’re asked to leave.How much are you eating? Easy ways to estimate serving sizes oling out food portions for a recipe or a diet plan is always a gamble. Try to choose baked unsalted tortilla chips made from blue corn. but do keep p in mind that the nutritional information varies by brand and type of food. Worse. 8gm fat) ½ golf ball NACHOS ARE BETTER THAN.. 4gm fat) Tip of thumb 1tbsp blue-cheese dressing (77cal.3g/ 25g serving TWO-SECOND TIP CHILL ONIONS IN THE FREEZER FOR 10 MINUTES BEFORE CHOPPING TO PREVENT EMBARRASSING TEARS 28 MEN’S HEALTH APRIL 2009 www. 5gm fat) Shotgun shell 1 cup chicken noodle soup (175cal. 7gm fat) Tennis ball 30gm cubed Swiss cheese (107cal.5g/ 25g serving g . The ﬁbre also helps keep your morning loo-time easy and smooth other than keeping you ﬁlled up for a while.com SURPRISING SUPERFOODS PHOTOGRAPHY: DREAMSTIME SEX HEALTH FITNESS NUTRITION WEIGHT LOSS PSYCHE LOOKS GEAR WISDOM 27 D Nutritionists helped us compile some easy conversions for standard servings. 5gm fat) ½ an apple 30gm mozzarella (80cal.5g/25g serving Nachos— 3. amigos. the corn snack has three times the ﬁbre content for ticker-friendly dipping..
Do this and you will lose inches for sure. start fortifying your diet with either 160 additional grams of meat or two scoops of protein powder. To achieve the second goal. but the biggest step was the ﬁrst one off th sofa. WEIGH LESS “Earlier I’d get anxious about my B e fo weight. borrow one from your gym-going friend and weigh it on your scale.com GEAR WISDOM T Basharat Rai. My diet is under control.” Tip: “Check the fat contents of food on offer at the restaurant.” Tip: Studies shows stress can increase fat storage. An old lady moaned on the bus that I was taking up two seats! Enough. How can I address the problem? EAT THAT PROTEIN I’m losing kilos but not inches. DR MUFFAZAL LAKDAWALA) Ask the Weight Loss Experts They know how to lose well By Dr Aditi Govitrikar & Dr Muffazal Lakdawala BALANCING THE SCALE I think my scale’s lying to me because I never seem to get a reading right. pads. Send them your weight loss queries at menshealth@ intoday. and expel stress. Resistance training burns calories during your exercise sessions and stimulates your metabolism afterward.” explains Dr Laurel Mellin. Don’t throw that dumbbell though! PSYCHE MY WORKOUT Monday: Skipping. bag work. His wife. is a certiﬁed doctor and Mrs World 2001. author of The Solution. then 15-minute intense ground work Saturday: 40-min stationary bike. I said and started pummelling the punch bag at the gym.” b lu 04/09 ALPHA MALE Weight Loss SEX HEALTH Af te r Thursday: 40-min cross trainer work. pullups. Sunday: Rest FITNESS DE-STRESS. I lost 51kg to become British & Irish Student Boxing Silver medallist in 2007. Jammu ake the heaviest dumbbell that you have—which weighs at least ﬁve kilograms— or Y Anshuman Gupta. New Delhi ’re probably not exercising enough or consuming enough protein to support a heavy workout. “Identify when you overeat. brown rice and low-fat hummus ing got the weight off. each option yields about 40gms of protein. sparring Tuesday: 40-minute run.” Tip: Don’t wait for the bananas to ripen. skipping. PHOTOGRAPHY: STUDIO 33 ASK THE WEIGHT LOSS EXPERTS PHOTOGRAPHY: AKASH SHRIVASTAVA (DR ADITI GOVTRIKAR. YOU WON’T HESITATE www.Wasim nearly halved his weight to become a boxing champ Th “I punched out 51 kilos” lly Off! C Be e Name: Wasim Ilyas Age: 30 Weight before: 130kg Weight currently: 79kg Waist before: 44 in Waist currently: 32in MY STORY “I was hovering around the 130kg mark when I was going to be a dad.” DO YOUR RESEARCH “As a reward I’ll eat out with friends.” says dietician Lyndel Costain. re NUTRITION BREAK THE CYCLE “Interval trainn- WEIGHT LOSS MY DIET 07:00: Two boiled eggs or baked beans with brown toast 10:00: Bananas 12:00: Fish and butter sauce with vegetables 15:00: Bananas/nuts 18:30: Chicken-steamed veggies. squats. skipping Look like a real knockout with Wasim’s tips LOOKS “I PUNCHED OUT 51 KILOS” WORDS: ROB KEMP. Dr Muffazal Lakdawala is a weight-loss specialist based in Mumbai. pads. Does the scale’s reading match? Estimate your weight based on the error. realised I was enjoying it and pushed for a chance to box competitively—over four years. boxing got me ﬁt. But I work hard beforehand. Dr Aditi Govitrikar. GO GREEN “I subbed bananas for sweets. WHEN THE ALARM GOES OFF. Now I use sports to focus. Relax for at least t 15 minutes and exercise a day to beat t the belly. pushups Wednesday: Shadow boxing.” ff the f ” Tip: “Overeating is often triggered by boredom or loneliness. bag work. bicep curls Friday: Shadow boxing.menshealthindia. What’s wrong? eliminating fat and building muscle.com APRIL 2009 MEN’S HEALTH 29 . The University of Colorado found fat burning increased by 23 per cent when people ate this type of ﬁbre. or simply replace the old clunker. Doing both is key to TWO-SECOND TIP KEEP YOUR WORKOUT CLOTHES BESIDE YOUR BED.
And it keeps your relationship healthy. Sometimes just leaving the workplace before time. whatever helps you relax) each time you exhale. New Delhi Many of our dreams are anxiety driven. When your mind is bursting with stress or you know you just can’t sleep. If you’re under stress. I get ﬁred up and ﬂip out a lot. Cap your workout with a brief meditation. Multi-facet your life WISDOM 32 Life’s not about work alone. says pilates expert Vesna Pericevic Jacob. THEN EXHALE SLOWLY. “Vent your anger the right way when you work out and trust me. shouting at others does not help. Like losing weight or bulking up. just learn to work with it and channel it in a productive manner. you feel better. Dr Jaiman agrees. I’m not juicing.com TOSS AWAY TENSION PHOTOGRAPHY: INDIA TODAY. but by just addressing the real reason. Do it sitting up on a bench or on the ﬂoor. Am I normal? . Sometimes your partner may bug you about miniscule things. with you as the hero. Hyderabad Rethink the basics Disengage to refocus Stop and enjoy the simple things. tense a very I am in e is When y mov d ever oard. YES Nishant Kashyap. I like to use the treadmill or lift weights. DREAM HAPPY I keep having morbid thoughts about things happening to my family. Mumbai. but when I’m lifting regularly. seeing beauty in simple things makes your mind lighter. an my e ly.” says New Delhi-based psychologist. Is there some way I can prevent this reaction? Toss away tension Take these moves from Vishwanathan Anand to reenergise your mind Take a few hours off It’s good to take some time off. Jot down disturbing thoughts and focus on those that call for action. Remember that this thing we call ‘stress’ is an inevitable part of life. Embrace the aesthetic soul inside you. like ‘calm’ or ‘chill’ or ‘chilled beer’. It may be evolution’s way of highlighting danger. “Trying to do other non-work stuff keeps you going when work goes badly.” Cultivate a positive grin. according to a study. deep breaths. Bring that latent rockstar in you out in the open! Modify your goal Sometimes when things are not going right. Address the issue Men are not very good at it. or just working on chess from a totally different perspective. repeating a mantra (one word.com TWO-SECOND TIP EASE INSOMNIA WITH BREATHING. close e deep breath HE BREAT T H RIG t’s adrenaline that’s revving your motor. The satisfaction of having accomplished something will conquer your anger. you will sleep well. I Aditya Mittal. And then try to give a recurring dream a positive ending. It’s nice to just disconnect before a big event.menshealthindia. like the blue sky or a ﬂower or a moonlit night.04/09 ALPHA MALE Sex Stress Head Check Bust Stress Issue The Paranoia. Your subconscious could just be playing out its worst fears. hit the gym. Stressful thoughts have their way of taking over your mind.” Try a good cardio workout. INHALE DEEPLY. Forget the yoga mat—just take 20 slow. Dr Rohit Jaiman. neuroses and other junk in your attic By Rajesh Parikh Exercise away stress Get that shuteye Sleep is the best stress buster—it’s as simple as that. I like to take off for a holiday and just disconnect completely before a very tense tournament. “Don’t let the stress get to you. or just standing up. and indulging in a good book with a chilled glass of juice or simply listening to music can soothe your nerves. HEAD CHECK PHOTOGRAPHY: DREAMSTIME SEX HEALTH FITNESS NUTRITION WEIGHT LOSS PSYCHE LOOKS GEAR CHILL IT OUT I’m a pretty laidback guy. Meditation helps stan t rein in impulsive thoughts. it’s good to take up a new challenge and just focus on that. Rajesh Parikh is a neuropsychiatrist at Jaslok Hospital. Try to have other interests or hobbies. me an ga e the b l. Material aspirations only add to stress. PICTURING STRESS LEAVING YOU MEN’S HEALTH APRIL 2009 www. I leav d just crucia yes. you r AM I L? MA NOR Learn to laugh laugh h Take holidays just before the big day at work. Tell him what’s on your mind at menshealth@intoday. learning a new language.
and pigs to the mother ship.” STREET FIGHTER IV This one brings back the original roster. EVERY 20 MINS. cows. “They also help you vent your anger. this legendary version has the composer function. Employ swift moves atop Best puzzle game FLOCK! This herding simulation swaps farm animals for rogue mammals. turning rfect cruiser the pe cockpit of a UFO guiding sheep. so the setting isn’t just eye candy. as well as the latest devices with GPS receivers. CAR ACCESSORIES Do spoilers improve gas mileage? I SPY-GOOGLE EYE What is Google Latitude? T Varun Trivedi. Send in your tech and gear worries to him at menshealth@intoday. of epic clashes lasting for months at a time. Spoilers on a front-wheel drive car is silly because they reduce driving control. putting you in the LOOKS GEAR PHOTOGRAPHY: COURTESY OF RESPECTIVE GAME PUBLISHERS Ask Your Gear Guide All that’s wired is not weird By Kushan Mitra car. Once installed. right? Just try it. The service uses the fact that mobile service providers have ‘Cell ID’ that identiﬁes the ‘cell’ you’re in. MH gear columnist.04/09 ALPHA MALE Sex Gear SEX HEALTH FITNESS Enter the virtual ﬁeld Try these nine games to forget the real world for a few hours Best sports game NBA LIVE 09 This title taps the same stat provider used by most pro teams for daily data feeds. Launch life as a microbe. he’ll take it to the hole on your console.” says Kushan Mitra. For best results.com WISDOM oogle Latitude requires that you install Google Maps on your mobile. and gather DNA to evolve. too. Easy. on the controllers-turnedinstruments. LOOK 20FT AWAY FOR 20 SECONDS www. New Delhi hey generate an aerodynamic force that pushes the car down to the ground. WEIGHT LOSS Best fighting game Best strategy game TOM CLANCY’S ENDWAR This multiplayer face-off ditches the pesky prep time between battles—who’ll waste precious time girding for war?—in favour Best first-person game skyscrapers to evade agents of the totalitarian regime. Spoilers can only improve the performance of the G Amandeep Singh. MIRROR’S EDGE Mirror’s Edge passes on the gunplay. Featuring a list of 86 songs. The best part: Your decisions inﬂuence the path— good or bad—your species takes. Chandigarh friends. So when LeBron James ﬁnds a clear path to the rack. note by note. “Such games help improve your handeye co-ordination. you can choose to ‘share’ your location with TWO-SECOND TIP AVOID YOUR EYE STRAIN WITH THE 20/20/20 RULE. duck predators. chickens. GUITAR HERO WORLD TOUR This latest iteration of the jam game supports drums and vocals. not the mileage. The ultimate thinking man’s video game. But don’t over-indulge. Your character collects trinkets and materials that allow you to create and share your own levels. PSYCHE Best simulation SPORE Play God.menshealthindia. play for 20 minutes every couple of days. een bo ice balance betw n into ikes a s tr ehicle NFS s its 55 v s.com APRIL 2009 MEN’S HEALTH 33 . Just tweak your tractor beam and depressor rays to nudge the animals into the hatch. it’s instrumental to gameplay. Kushan Mitra is an Assistant Editor with Business Today and spends much of his free time ﬁngering around with the latest electronic toys. NUTRITION Best party game Best game racing R SPEED g FO NEED COVER Racin ER line e UND lk a ﬁn Best adventure game LITTLE BIG PLANET It’s not just the addictive gameplay that lands this title on our list. wa unreal. games ring or . multi-button combos and comicbook aesthetic that revolutionised the ﬁghting genre. Create your own custom songs by freestyling.
Raghavendra Rathore is today one of the leading designers in the Indian fashion industry. but can layer into painful calluses. The classy ﬁnish Now the ﬁnishing touches: use a cuticle stick to minimise your ‘cuties’ by pushing the skin back gently. ou look incomplete without a belt. and a brown crocodile belt. the crotch and the cut/shape of the pant. A skinny belt in wide loops will make you look as if you’re tying your pants up with a rope. make sure the pant leg ends right atop the second rung of the shoe-lace. “Make sure you also sun dry your close-ended shoes. dry off your toes. your skin not only looks horrible.com TWO-SECOND TIP APPLY A GOOD SUNBLOCK TO THE TOES OF YOUR FEET WHEN WEARING SANDALS 34 MEN’S HEALTH APRIL 2009 www.” says Grifﬁths. “Girls will see that you know how to look after yourself and that’s attractive. and ﬁle in one direction. Use a pair of stainless steel clippers such as a Boots Toe nail clipper (Rs 295) to trim those claws. Second. .” You could even use a scrub— try the Invigorating foot scrub from Boots (Rs 695). PHOTOGRAPHY: CORBIS WEIGHT LOSS PSYCHE LOOKS GEAR WISDOM Be a smooth operator Bring out your dead skin Smoothen those rough tootsies with Boots Softening Foot Butter (Rs 995) or Neutrogena Foot Cream (Rs 495). the width of the belt should match the width of the belt loops. wisely soaked in surgical spirit.” adds podiatrist Ian Grifﬁths. “Gently ﬁle any hard skin from your heels and around your big toes. Congratulations! You’ve pimped your pedals—they’ll be ready to mingle for ﬁve weeks or so. The spaces between your toes are a party for fungus. you need to mind the gap.com TOE STORY WORDS: JONATHON CROCKER. you can get away with no belt. Finally. Two rules to keep in mind: First..” says Dr Agarwal. Otherwise. Don’t wear black shoes. Use a good foot ﬁle.04/09 ALPHA MALE Style Style Counsellor Looking good made easy By Raghavendra Rathore HEALTH FITNESS NUTRITION SEX WAIST MEASURES Is a belt necessary to be well dressed—even with jeans? Toe story Soften your step Add a little baking soda and bath oil to warm water. Make sure that you smooth the rough edges. your belt should complement your shoes or be in the same colour family. via email uffs on a trouser give a customised feel and is considered high on design. such as F3 Systems Peppermint foot spray (Rs 450). Y Sanjay Agarwal. like sneakers. Kick it into touch now. “Follow the curve of the toe. buckle up. “While soaking your feet. editor of Cosmopolitan India and a relationships expert. Also. “Swab between your toes with cotton wool Toes swabbed? Now nail your nails.” Left alone. A graduate of the Parsons School of Design in New York.menshealthindia. Bare your summer-happy feet. infection can mutate into cracked lesions: athlete’s foot. length. Get your style tips from him at menshealth@intoday. as that is where the maximum fungus can accumulate from. there are just far too many pointers to keep in mind! Out of all these how does one judge the ﬁt of a pair of trousers? C Yashwin Sinha. “Well groomed feet could increase your woman pulling power. waist size.. say. if it’s any longer. A single pleat pant is appropriate if there is a slight bulge on the tummy area as the pleat gives the pant a better fall. One should also pay extra attention to how the pant sits on the waist.” says Dr Agarwal. The society of Chiropodists and Podiatrists found that 22 per cent of men suffer from athlete’s foot every year.” says Payal Puri. apply a spray of a foot antiperspirant. brush the sides of your nails with an old toothbrush. especially in summers.” says dermatologist Dr Shehla Agarwal. But as a rule. ERIC DOWN. MEASURING UP Inseam. Cut square and not too short or too deep to avoid any ingrowing nails. Nail it down Toe-to-toe combat Like the man says. “This softens calluses. have it tailored at the store. Pune After soaking for 10 minutes. If you have jeans and sneakers on and are really dressed down.
As Coelho says.” Don’t abandon your inheritance to discover your true calling.com APRIL 2009 MEN’S HEALTH 35 . Reading about other people’s experiences. WISDOM TWO-SECOND TIP BE HAPPY AS HAPPINESS IS THE SPIRITUAL EXPERIENCE OF LIVING WITH LOVE. and becoming more human at the end.” orld bu our w ght wit about dealing with the pain in the li er believe ograph and coming to our concluhore says c var. ak Da Shiam WEIGHT LOSS PSYCHE LOOKS GEAR WORDS: AASHMITA NAYAR. Whether Neal on oth the sh Donald Walsh’s Conversa“I cheri ho’ve ople w tions With God are real or pe hange can c not. o. Deﬁne lity a spiritu urself for yo e FITNESS NUTRITION To ace concentration levels To be able to forgive Whatever be the situation. small mirrors were worn on clothing to ward off evil. This sequence is the pre-heaven formula in which ideas are yet to manifest in the physical world.. n. a New Delhi-based psychologist. career and calling. Reﬂections on success. ba means the number eight and gua means trigram. Author Paulo Coelho’s The Alchemist teaches you that it is the journey that’s important and your reward is what you’ve learnt along the way. Another book that tugs at your conscience to know what it is to forgive is an account of people who’ve been hurt in life n You an by family. Try these six reads Read this to calm your mind To gain peace Explore every inch of your soul by using your mind’s eye to reﬂect on past misdeeds and deﬂect negativity with The Third Eye by T Lobsang Rampa. thoughts and opinions on how the human race can better itself is motivation enough to get a more positive outlook. The octagon shape represents the balance between time and physical space. one’s thoughts are transformed into reality through these mirrors. sions about right and wrong.. What to me we e have taught is. n ot deﬁ “I cann ality or spiritu e. GRACE AND GRATITUDE www. promote marital happiness and used in magic formulas. Kapo Kunal Bust Stress Issue The 04/09 04/09 0 ALPHA MALE ALPHA MALE Sex Se x Spirituality SEX HEALTH Y ou don’t have to go on a fast for life to become a better person. As per feng shui principles. It is about how he could embrace life and face the consequences of his actions unﬂinchingly. never give up your chase. The ba gua are arranged in a ring around the mirror. This mirror is the ultimate feng shui device to protect yourself against bad energy. To m ditatio me ssed u ing foc ns stay ctor it mea says a lm. as explained in The Art Of Happiness At Work by the Dalai Lama and Howard Cutler. The eight trigrams transform energy ﬂow and the mirrors assist in thinking positive. is that this book talks t ﬁrst w hin. PHOTOGRAPHY: SATISH KAUSHIK The ba gua mirror Soul Stuff Deﬂect negativity and bring out your positive side with the ba gua mirror As early as 500 BC. To de-stress Meditations by Roman emperor Marcus eror o Aurelius is a collection of the lessons he learnt through his life and the weaknesses he was able to pinpoint. His inspirational journey revealed in Deepak Chopra’s Buddha captivates and helps us understand the true nature of life. thus signifying eight trigrams. Buddha already did that.menshealthindia. failure.” says Dr Samir Parikh.” and ca or. friends. a constant pursuit of virtue and emphasis on morality give this book its edge. You can rediscover your motivation to attain complete satisfaction in your work life by applying the three levels on survival. is not important. Opening your mind’s eye is what this book subtly tells us to do. careers or can le ers even religion. In Chinese. “Spirituality is all about being positive.Books are great stress-busters. Use these authors and their mindsets. “It's the possibility of having a dream come true that makes life interesting.
He’s good and negotiated a strong deal. •There’re many hassles when it comes to looking after your branded stuff. Advantages: • Dressing like your peers works wonders when you’re trying to connect with them. recently-taken y-taken photo of your girlfriend. Dinners out are a drag. Hyderabad our wow factor is like ke announcing. Purely in terms of style. move out. Even a labelled belt costs an arm and a leg. my man. also such a thing as being too brand-conscious. Got a nagging problem? Let our friendly r y aight neighbourhood barber set it straight at menshealth@intoday. And a dhoti is many dho oti things. You just need to know what to wear where. so don’t force-feed her chickpeas. with jeans being a big part of his dressing repertoire—that is. And if you don’t get one. you wouldn’t like it if she pushed chick ﬂicks on you. but they look the y same. JUNKIE GF My girlfriend eats like a kid—burgers and cokes. like the decision to ecision keep you around. one has to look the part. cure!” It’s your ﬁrst visit so be polite and charming. H Ankur Verma. but also easy to manage. When one’s dealing with the grassroots and is travelling constantly. How do I expand her tastes? ell. • Fabrics like cotton and khadi are not only comfortable. Advantages: • No matter where you go you will get noticed in this age of designer duds. She’s an adult n and this decision. dapper pp p per You’ll decide your brand of politics this month. Let her pick off your plate when her tongue desires. kurtas and jeans. and show you’re worth a raise. • You look younger. New Delhi ey. who ﬁts the bill—one of these guys. Disadvantages: •If an occasion demands dressing up. which is normally an advantage. a kurta and Nehru jacket just doesn’t cut it sometimes.04/09 ALPHA MALE Guy Wisdom Ask the Barber Anything Snappy questions on stuff that screws up your life SEX HEALTH FITNESS NUTRITION WEIGHT LOSS PSYCHE LOOKS GEAR WISDOM 36 Who’s got the RAHUL GANDHI Age: 39 His take on style: Mostly ethnic and traditional. tell her that your bodies would beneﬁt from something new. I’m inse. Mumbai PRESENTABLE PRESENT SENT What’s a ‘wow’ gift to give my girl’s parents on our ﬁrst meeting? ng? Y Kartik Shankar. you’re bound to lose. If you’re concerned about her health. W Samarth Jaiswal. OFFICIAL COMPETITION I’m steamed that I make less than this new hotshot in ofﬁce. Advice? MILIND DEORA Age: 32 His take on style: He tries to match the situation. MEN’S HEALTH APRIL 2009 . you won’t be short of options or combinations. •The options are plenty in ethnic wear. is hers to make.) So get to work. g . Advantages: • When you’re label-savvy. but tends to mix his designer label-conscious style with his ethnic dressing needs. “Wow.com TWO-SECOND TIP CLEAR A TICKLE IN YOUR THROAT BY SCRATCHING YOUR EAR—WHEN THE NERVES IN YOUR EAR ARE STIMULATED. • Ethnic and jeans is a combo that you can pull off even if you’ve been missing your workout sessions. Ground und rules: you’re not in the photo. it’s your boss. •Ethnic clothes may be comfortable. it’s not the new guy’s fault. (Beware: If you play the salary comparison game. but dapp it is not. Disadvantages: •You can look like you’ve been the same for years. or if you’re forced to spend another night at McDonald’s. If there’s anyone to take issues with. she’s o. •Believe it or not there is not. • A label is one of the best ways to let the world know you’ve arrived (or have been around for a bit). not wearing Saturday-night dressing and her smile is the kind that makes t her parents do the same. • Dressing up isn’t always easy if your style is casual. I’d suggest you carry a modest bottle of wine f and a small framed. Disadvantages: •Labels are hardly pocketfriendly. •It’s always a problem to ﬁnd the right size so that you don t end up looking don’t unkempt or shabby. or you? JYOTIRADITYA SCINDIA Age: 38 His take on style: Also traditional and formal.
THIS SPASM RELIEVES THE TICKLE . jeans or GEAR GEAR S a designer suit. PHOTOGRAPHY: INDIA TODAY. and that includes us! So. editor of Harper’s Bazaar India. “Milind looks fabulous in whatever he wears. if we were to see them hem in a sherwani or a sharp-cut rp-cut Canali suit. wouldn’t it inspire us to dress to impress too? WISDOM W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W WI WI WI WI WIS WI WI WI WI WI DOM Milind’s versatile sense of style suits different occasions IT CREATES A REFLEX IN YOUR THROAT THAT CAN CAUSE A MUSCLE SPASM. it’s about sticking with what choose from multiple options or do they rather limit works (1) you to sticking with a few pieces? You can go crazy just deciding what to wear on any given day (0) FABRICS My options are very limited (-1) A major part behind how good clothes look on you I have choices. But cal. they are stitched to a enjoy the wonders of the perfect ﬁt? perfect ﬁt! (2) TOTAL YOUR SCORE • If your score is 5 or higher: You’ve got the winning look • If your score is 2—5: You could ou make better choices • If your score is less than 0—2: Hand yourself over to our style team. Does that mean the other two are losers? Not at all! They’re just more e conventional.” says Sujata Assomull. but having some more would is dependent on what they are made of! Does your help (0) individual style grant you access to the very best of The clothes I wear are made from fabrics of all fabrics? kinds (1) BUDGET FRIENDLY Money is important. And it’s consider (-1) dependent on not just what you choose to wear. for sure. one of the world’s oldest and most credible fashion magazines. Do your style choices Not really. style matters! Everyone Stylish. Does your style let you Fit me like a glove. Can you wear them for a long period of time? Will they stay clean and presentable even after long travel? Extremely wearable (2) Wearable. the y. but needs care (1) Can’t sit down just anywhere (-1) 2 Point Value STYLE QUOTIENT Of course. YOGEN SHAH ASK THE BARBER ANYTHING PHOTOGRAPHY: RITESH SHARMA 0 2 6 2 3 7 LOOKS OOKS Final Analysis Fix your wardrobe woes! trictly in terms of style. a trend we hope more MPs will emulate. yet look stellar (2) card? FIT Well-ﬁtted? That’s a factor I can’t even The ﬁt of your clothes is very important. He is professional and yet stylish. and his choice normally seems appropriate for his age. but you have to look for them (0) how they have been tailored. but based on set norms (0) wants to look good.winning style? THE DRESS DECODER RISK FACTOR WEARABILITY More than style. In fact. occasionally. do Stylish. be it a kurta. Milind is the ﬁrst politician to have worn a designer suit into Parliament. 04/09 ALPHA MALE Guy Wisdom SEX JyotirRahul aditya Gandhi Scindia Milind Deora 2 You HEALTH 1 FITNESS 0 1 2 NUTRITION 1 0 0 -1 0 1 -1 2 2 WEIGHT LOSS PSYCHE WHO’S GOT THE WINNING STYLE? WORDS: AARON ROHAN GEORGE. the winner is Milind Deora! His choice of wardrobe doesn’t necessarily need to abide by any style rules. staple kurta pyjama to beat the heat seems practical. but I ﬁnd good ﬁts. they just add the zeroes! (-1) help you beat the number game with your credit I spend less. the biggest factor for any man is the wearability of the clothes. just occasionasionally. yet very subdued (1) the clothes you wear exude style that’s pleasing to Styles keep constantly evolving (2) the eye? OPTIONS Mix and match works to a certain degree (1) Do your style choices give you the freedom to Options? Not really. wearability aside. Given that hat they travel extensively to the interiors of the country.
com .” “A ﬁght is not won by one ﬁght punch or kick. even one stop means you are not going to reach your destination in time. Not only will you save time. “Customising your key functions saves you time and effort. Fortis. MH’s Gear Guide. You are what you repeatedly do. but a habit. “You’ll work more efﬁciently and be home sooner. but also avoid the embarrassment of being among the ﬁrst to catch the ﬂick that bombed! “There are some low moments in every player’s career. Download macro software for your Mac or PC and customise one-touch action for functions you use the most. save time W Want to spend some quality lity time with your family? t Here’s how to make the hours count 1 Trim the workout fat. says Faiyaz Khan. Martial arts legend “Excellence is not a singular act.” it is to the one who endures. If you’re just starting out. but that does not mean I should lock myself in and brood. “Endurance is one of the We must believe that we are gifted for something and that most difﬁcult disciplines.menshealthindia. Believe in yourself. consultant psychiatrist. 5 Skip that ﬁlm.” says Dr Rohit Jaiman. coupled with some cardio. Bollywood actor “Without passion you don’t have energy.” 4 Be a one-click pony. you have nothing. Read reviews so you can discuss current ﬁlms intelligently. “Pretend you’re in a car pool—set a time to leave work every day.” PHOTOGRAPHY: INDIA TODAY (ANUPAM KHER AND SOURAV GANGULY) DO THIS. Either learn to endure or hire a bodyguard. pay heed to what these smart people tell you “Everything can’t be perfect all the time. but this thing must be attained.” “Do not listen to others.” Shaquille O’Neal. train your full body three times a week with one set of 12 to 15 reps per exercise. Do not follow what others say blindly because it’s you who’s going to be responsible and answerable for your actions ultimately. American basketball player “Life is not easy for any of us. 3 Pool it. Marie Curie.” says Kushan Mitra. SAVE TIME WORDS: KEVIN COOK Donald Trump. 2 Fly direct.” D Do this. Indian cricketer 40 MEN’S HEALTH MARCH 2009 www. without energy. We all make mistakes but you have to carry on. but wait to rent or buy DVDs. conﬁdence in ourselves. that the ﬁnal victory comes. Many men work out too long. personal trainer. American business tycoon Bruce Lee.” Sourav Ganguly. With 30 per cent of all ﬂights delayed.THE BIG QUESTION… How can I overcome obstacles? Too daunting a task? Well. Be a smart ﬂyer and pay up to 50 per cent extra to go non-stop. Shakira. to earn your place you have to ﬁght for it.” Nobel Prize winning scientist Lord Buddha “In this life. Bollywood actor Karishma Kapoor. international pop star But what of that? We must have perseverance and above all.” Anupam Kher.
… AND THE MOST ASKED QUESTION
What happens when I panic?
Dentists, money woes, work deadlines. Whatever the cause, the reaction—panic—is sparked by the amygdala; a part of the brain much like a car alarm. “It alerts the body to danger,” says Dr YA Matcheswalla, head of department, psychology, Masina Hospitals, Mumbai. If the reason part of the brain decides it’s a false alarm, you relax. If not, it’s over to the adrenal glands. Your adrenal glands ﬂood the body with adrenaline, making the heart pump faster—a reaction that’s certainly not favourable. “Breathing becomes faster and muscles tense up,” says Dr Sudhir Khandelwal, professor of psychiatry, All India Institute of Medical Sciences, New Delhi. “Blood ﬂow is directed to the ﬁght or ﬂight body parts.” That’s the legs and arms. You become pale, your pupils dilate, your saliva glands stop working, you start sweating and your senses become more alert. Don’t panic. Your amygdala interprets rapid breathing, increased heartbeat and deﬁcit of oxygen as bad and you start hyperventilating. “As you hyperventilate, you breathe in more than you breathe out. As a result, there is a lack of oxygen due to which you feel suffocated. This feeling, along with palpitation and tightness in the chest, makes many people think they’re having a heart attack,” says Dr Matcheswalla. The confused brain sends signals to breathe in more. Another hormone —cortisol—is released to mop up the adrenaline. “But if we panic too often, these hormones will reduce the body’s ability to ward off infection,” says Dr Khandelwal. “Graded exposure—deliberately experiencing milder forms of the offending object or situation—can help,” he says. One method of countering panic is deep, slow breathing. It allows oxygen the time it needs to get into the brain. “Yoga, meditation and exercise help as they help you relax. Anything that relaxes the mind or body helps boost immunity,” says Dr Khandelwal.
Bust Stress Issue
Learn how to get a grip when the intestinal pinball kicks off
REASONS TO BE FEARFUL
FLUSH OF FRIGHT
WORDS: ROB KEMP; PHOTOGRAPHY: RITESH SHARMA; MODEL: SAIF AHMED
BREATHE IT OUT
www menshealthi dia.com www.menshea thindia com www menshealthindia.com www.menshealthindia.com ww en hea hin ia. o ens hin ia
MAR MARC 2009 MEN HEALTH MARCH 2009 MEN’ HEALTH MARCH 2009 MEN’S HEALTH A 009 MEN MEN’S E LTH LTH
Is inﬁdelity a sin?
Join the debate over promiscuity (for men) and forgiveness (for women)
Words: Suchitra Krishnamoorthi
rom my experience of the world, through my own eyes and those I have observed closely, I have reached the conclusion that an unfaithful or promiscuous man (most of the time) does not believe he is doing any wrong. His desire to spread his seed and devour beauty is something he sees as a primordial fundamental right. The prize for being born male. A reward for having to endure a life otherwise full of strife and conﬂict, responsibilty and ingratitude. He is vastly supported by likeminded, patting him on the back, ‘nudge nudge wink wink’ hormonallydriven fellow inﬁdels who have so far controlled most of the world’s thinking patterns. On a parallel, the curse of being born female is vastly perceived as having to put up with everything the
Closing the blinds is never enough
male imposes on her. The question of alternatives is still unthinkable (in a majority of cultures). Does a woman really have a choice? When did that happen for f(*&_)*s sake? Through time immemorial, man
Games people play
Excuses for promiscuity and tolerance
His (for doing it) 1 My wife/partner is insane or mentally unstable 2 She doesn’t understand me like you do. 3 I’m a lonely man. 4 If you want to get ahead in your career, you must do it with me. Hers (for forgiving it) 1 How will I manage on my own? 2 Where will I go? 3 How can I afford this lifestyle if I leave him? 4 A man is a man. As long as he looks after his family, why do such indiscretions matter?
has been rabidly promiscuous. The latent animal disguised in sophisticated overcoats. As basic as a desire for women to have babies and be the nurturer of the species. So why the sudden fuss and reversal of roles? After all, does a dog ask the bitch if she would like to have sex? Once the dog is done with her, he looks for another bitch in heat. When on earth did this happen? Amongst humans? Has God allowed it? You mean God is no longer just a HIM? So what is he now—an IT? Or God forbid—a SHE? Traitor! But men (and many women) still console themselves. It’s God’s fault, really. God made the male animal that way so that he always wants sex. Don’t you understand God? Didn’t you yourself tell us that man is man, woman is woman
MEN’S HEALTH APRIL 2009
WOMAN TO MAN*
and never the twain shall meet? And now you’re telling us we’re equal. When did SHE—the female—come into the picture? Next, you will tell me the goat needs to grant its permission before it is butchered. It’s malarkey! If you, nature/God or whatever you want to call yourself, intended it, would her breasts not stay upright, her belly taut and her manner remain more submissive so she could pleasure him—the omnipotent male? Would Botox have ever been discovered? I have a theory. Entirely my own. Curse me. Sue me. Arrest me. So be it. I’ll have my say. Goodness/ Forgiveness in women can very often be attributed to extreme insecurity. The need to take the easy way out and not have to fend for themselves. A method of survival. Just as promiscuity in men is insecurity too. Of another kind. In men, it’s the need to feel potent, powerful and wanted. After all, weren’t the invaders and rapists in our text books granted the
Temptation is rife, and company matters
Tips to avoid ﬂirting with disaster
Fire your vasopressin Increase your
intimacy to boost bonding. Make sure your vasopressin receptors are ﬁring throughout the day by creating 'touch points.'
Listen to those risks Make an informed decision by ﬁguring out what you’d be losing in the future. Stick around the house. Recognise threats Take a page from her
playbook and develop your own if-then plan. Researchers have found that when men do this before entering a situation with lots of potential other women, they’re more likely to perceive and ward off threats.
ll I’m trying to say is let’s not condemn people or punish them for being who they are. Let us observe them with compassionate eyes
title of king? The older men get, the more desperate the situation becomes. And the man feels no remorse whatsoever. Why should he? It is his birthright. Sanctioned by nature. Endorsed by history. As God has so far willed. But lately, something has been going wrong. God is now turning its back on man and directing his attention towards lower life forms... like the woman! Promiscuity is not a sin. Nowhere do the holy books say it is. And the holy books have all been written by men. “Thou shalst not covet thy neighbour’s wife” means don’t mess with another man’s possessions. He will get pissed off and bump you off. It does not mean ask thy neighbour’s wife if she digs you too. Has there ever been history or a story of a man who died of heartbreak
Boost your ratios Keep contemptuous words, criticism and defensiveness to a minimum. If you ﬁnd yourself in an argument with your partner, acknowledge her point of view. Try wild ways Pick up tickets to a show
neither of you have heard of. Book a cheap ﬂight to somewhere you’ve never been.
because he deceived (sexually) the woman who trusted him with her life? Did Prince Charles feel even remotely guilty that he betrayed his adoring young wife even before he married her? Should he have? He never felt the need to say sorry. Would Hillary have stood a chance at running for President if she had not played the stereotypical part of the forgiving female who communicated the old falutin notion that a man is a man so let him be. Why make him feel small for doing something all other men before him
have done? But he had to apologise. Publicly. As for India—forget about it. A man/woman who is perceived as still having an active sex life cannot aspire to any public ofﬁce. So coming back to the question: ‘Is inﬁdelity a crime? Forgiveness a virtue?’ …We know former US Senator John Edwards has admitted his guilt. Would it not have been more honest for him to say “I did it so what? It’s between me and my wife.” Would it have been more honest for his wife to say “Yes, he cheated. So what?” But she forgives him. Another martyr. Another boring cliche. Mind you, I know enough women who have been promiscuous through steady relationships. And some wonderful kind and just men who have seldom strayed. The ratio is not equal, but what the hell. They do exist. Change, if any, cannot be achieved by force or imposition of guilt. It can only come with understanding. And tolerance. And the freedom to be and let each other be. MH
AS A TRIBUTE TO THE WOMEN WE LOVE, THE GUYS AT MH SURRENDERED THE POPULAR MAN TO MAN COLUMN ON INT’L WOMEN’S DAY ON MARCH 8, TO ACTOR/SINGER/PAINTER SUCHITRA KRISHNAMOORTHI TO PUT FORTH THE FAIRER POINT OF VIEW. JOIN THE DEBATE ON MALE INFIDELITY BY WRITING IN TO MENSHEALTH@ INTODAY.COM
APRIL 2009 MEN’S HEALTH
Because that’s what it takes to succeed.com .Fire up your ambition… Beneath the guy next door exterior is a man who’s working hard. says actor Imran Khan Words: Aaron Rohan George 44 MEN’S HEALTH APRIL 2009 www. thinking fast and deciding right.menshealthindia.
with your girlfriend. you’re actually doing him a major disservice!” If you’re not being upfront. Imran shows you how How to say “No!” to a girl “This is never easy for a guy to do! But if you’re in a committed relationship and you’re happy. ON CRITICISM vs SUCCESS I’ve seen success and failure very early on—from being praised by peers to people calling me a talentless puppet. considered the risks and traced his next few steps. But taking time gives you a chance to ﬁgure out all the dynamics and helps you be 100 per cent sure. “Suppose you’re with someone and their ﬂy is open. we put up being honest on a very high pedestal. I have a very open and frank relationship with my mother. at all!” How to consider marriage carefully “Some people like to rush into it. We tend to have preconceived notions of what’s right Face tough tasks head on. relationships. “It’s very important to take your own decisions. with a supervisor or. If it’s a workrelated issue.” How to make her back down if she’s still intrusive “This is when you ditch the politeness and go with the blunt answer that you’re just not interested. you’re actually harming yourself. Being honest always works. But irrespective of what anyone says. I know whatever I did—and will do—is my own choice and whether I succeed or fail. Aamir once said.. Most men would love an easy relationship with their parents but don’t admit it. there is no subjective way of looking at being honest in your life.” www.menshealthindia. as long as we don’t put our own spin on it. be it about work or your personal life.” How to be a Mama’s boy “Nothing wrong with it. They may not always be right. He’s evaluated his options.. the best way is to thank her for her interest and tell her you’re happily partnered. But by not saying anything. You are damaging an important relationship. You might decide to not say anything ON BREAKING TRADITION Though everyone wants success. You have to approach it with only one idea: ‘How can you make sure that you do your best and give it your all?’ ON ‘SUBJECTIVE’ HONESTY Honesty is a word that is often either overrated or underrated. His primary aim is—and has been for some time—to take charge of life. but if it’s a personal situation being honest becomes subjective! In actuality. but the fact that you had full control ensures that you have no regrets later. It is very important to approach any task without a preset notion.TAKE IT FROM ME IMRAN KHAN or the moment. Imran Khan seems to be content with his decision to join Bollywood. He says it’s important because it impacts every aspect of your life—work. having a preset measure only sets you up for disillusionment.com APRIL 2009 MEN’S HEALTH 45 .” he says. how you deal with failure and even ﬁtness! F because you don’t want to embarrass him. I did my best. work or personal. for that matter.
The more openly your family communicates with you. Her approach evolved as I grew older. ﬁve years you will consciously start to work towards it. don’t be afraid to move on to the next thing! ON LOVING YOURSELF Before claims of vanity are bandied. thinking individual. I still try and squeeze in time for snowboarding. If you ask me how we’re making it work. It is very important to never approach a job. has had to bulk up to portray different looks. If you have a high rate. I grew up with three parents— that’s three times the people to guide you! It is very easy for you to use labels such as right or wrong. With a regulated diet and a planned workout. focus on weights rather than cardio (which will burn muscle mass instead of fat). Every child is different and so must be the approach of a parent. from being protective to being a conﬁdant. When I’m not working on a movie. but also with a focus on having fun. ● Set your target weight before you start and monitor it constantly throughout your workout programme. and what’s unconventional and bad. opt for a high protein and high carb diet. Or just take the stairs every time. more importantly. My aim is to keep my body ﬁt and agile. it’s very easy. but I don’t think it damaged me in any way whatsoever. Keep asking yourself if this is what you really want to do and if it’s not. Because if you don’t enjoy it. and there are no secrets behind it. it does make an impact on how you are evaluated.TAKE IT FROM ME IMRAN KHAN or what’s wrong. he achieved both. which h also speaks volumes of your dedication. and my case is no different. whenever the opportunity presents itself! Fitness needs to be approached with not only shaping up or wanting to look a certain way. he’s had to develop muscle deﬁnition. but you also have to see what parameters you are using to give out these labels. to put in the effort. and of course we were a different family. It’s a process to know what your calling is. Yet. but then I busted one of my knees. “A FIT BODY EMPHASISES THAT YOU RESPECT YOURSELF ENOUGH TO PUT IN THE EFFORT” rogative. You have to take your own time. Take his top tips for instant results. who decides them? The only person who knows what will and won’t work for you is you. you will never stick to a ﬁtness routine no matter how much you need it. I’m also heavily into adventure sports—in fact. She always made it a point to communicate with me and that has shaped me into the man I am today. ● Your metabolic rate will also help you customise your workout. at times it’s the unconventional that works. I grew up with two fathers and one mother. and do a full body training session.menshealthindia. I hit the gym three or at the most four times a week. step out of the box and challenge yourself constantly. Take up martial arts. Rather. yes. But. And. Attraction can only be the reason for so long. ON GIRLFRIEND TALK My girlfriend and I have been together for nearly six years. what’s conventional and good. you make it work at any cost! Monogamy is a personal pre- ON ‘FITNESS + FUN’ My approach to ﬁtness is more general. no one can deny that physical appearance is very important in our lives. yoga or a sport that you enjoy. I’ll tell you that when you meet someone who you want to be with. A ﬁt body emphasises that you respect yourself enough ON IDEAL PARENTS There really is no such thing as an ideal parent. like Imran. talk and talk to make a relationship work. the better equipped you are to handle any situation. but on your metabolic rate. have a high metabolic rate. ● Look and get into activities that will keep your body’s activity levels high. in addition to gym work. But the only way to do it is to take risks. normally very lean. Even more challenging.com PHOTOGRAPHY: COURTESY OF SHREE ASHTAVINAYAK CINE VISION . As long as you have a faint idea of where you’d like to be in. If you. This will tell you if you need any modiﬁcations and you can make them accordingly. so I try and reach an optimum balance in the gym. say. sometimes 46 MEN’S HEALTH APRIL 2009 www. I used to skateboard a lot. ON FINDING YOUR CALLING You can never plan your life—you can have an idea and you can work towards it. your selfconﬁdence and your trust in your own abilities. sometimes easy it can take years. you need to talk. MH Add bulk with ease Chisel your body and get those show muscles to show with these workout and nutrition tips Imran. My mother has always treated me as a rational. a situation or a relationship with ﬁxed ideas and notions. It also plays a part in our career—if you are out of shape. windsurﬁng. ● Shape your diet based not just on your objective. But.
com Gentlemen.menshealthindia. rejoice—an end to health guilt is here. Use these excuses every time you commit a crime against your body APRIL 2009 MEN’S HEALTH 47 .Take easy steps to add bulk 50 Sleep better than ever 52 Fire up her desire again 54 Banish downturn blues 56 04/09 VITAL SIGNS KEEP YOUR FINGER ON THE PULSE 7 health rules to break now www.
especially if you want to live a long and healthy (if not wealthy) life. Need we say more? . . Shampooing every day is not necessary. DAN JONES AND PAUL WILSON. PHOTOGRAPHY: THOMAS MACDONALD (LEAD). New Delhi.” he says. your pearly whites makes them “You should avoid washing go a number of horrid colours. loss c s cells a Taneja and 10-on-10 the mouth since you’re m of hair white blood in turn. your barber and they’ll give you a list of dos-and don’ts that you’re supposed to follow strictly. other than mornDe-strour hair! tion and ﬂakiness. but about the products you’re using. It’s best to use a mild shampoo. Brushwhere llicle. Break the rule… Giving your hair a day off from those unsetBrush your teeth after tling microparticles that attach every meal themselves to your scalp in Break the rule… According to every shampoo advert on the TV toothpaste adverts. go herbal healthy person ideally one to two servings of red meat per week is recommended. Studies also show that ﬁbre counteracts any increased risk of bowel cancer.” says Dr Chaturvedi.VS Health K eeping healthy is all about the rules. It is not so much about the frequency of the hair wash.com WORDS: DAVID MORTON.” says MH ﬁtness expert Ray Klerck. Apollo Hospitals. your nutritionist. cord ery. consultant nutritionist. sometimes playing hooky won’t land you in trouble. Bacteria a y p to kee r reason to starttnot Damon Anacreonte. it will sit on your gut by being awful for your long-term health.” awake he says. What are you waiting for? Don’t eat before you go to bed Break the rule… “There’s not a study around that has proven that eating late at night is bad for you. is at night. few we 48 MEN’S HEALTH APRIL 2009 www. Though there’s no arguing that those edicts are there for a reason. London.” says Rishi. because keepin our hair. while eating it before you sleep won’t add more calories by virtue of the timing.” says Dr Taneja.menshealthindia. So protect yourself with vegetables. don’t have time to cause h u o nothe ow ab barber at The Reﬁndamage dama to your teeth Want a alm? Well h ing to Mayo gc vin. Ac niel Hall-Fla ype sing y hiatrist Da y trigger a t . But remember… You wouldn’t eat an extra-large kebab with extra garlic every lunchtime (would you?). There’s not a study around that has proven that eating late at night is bad for you Break the rule… Believe the scaremongers and you’d be better off with an asbestos sandwich. the high protein content keeps you fuller for longer. “Most ing is all about prevental a air g of f in h to fall eks. and surgeon Dr Sujith Nagrath you could experience scalp offers hope: “The best time for ess problems such as irritaabrushing. However. vitamins D and B12 and other important micronutrients. “Red meat provides key nutrients including iron. which auses hair c hair fo rowth and Rishi disagree. Plus.” says ays ing. If you must. Here are seven rules that can be broken. In fact. “Washing keeps the scalp clean and healthy.” says Dr Karuna Chaturvedi. But remember… Dreadlocks. your hair daily as it strips the But New Delhi-based dental hair of all the natural oils. not brushing is a good thing. So. If a person has an oily scalp. JUPITER IMAGES Keep red meat off your menu Wash your hair every morning shampoos can be used daily. But remember… “For a normal. stop salon owner Eesha awake. “Tuck in!” Just bear in mind your body doesn’t need huge doses of carbs after lunchtime. red meat contains more heart-healthy monounsaturated and omega-3 fats than saturates. after lunch. But the British Nutrition Foundation says there’s no evidence to suggest eating moderate amounts of lean red meat is unhealthy. lo New Delhi-based derthere’s there always some yc ma ata ps Clinic nse stress lopecia are he matologist Dr Navin activity activi happening in da inte ck t tta alle MD. then he should wash on a daily basis. pulses and wholegrains that are rich in ﬁbre. You talk to your doctor. “Make your last meal of the day high in protein and ﬁbre.
There’s a lot of sugar in alcohol—and that’s a tooth’s worst enemy. effective than any sun-block.” she adds. found that the chance of liver cancer was 41 per cent lower among java junkies. and straight to your biceps as protein. Work at the Johns Hopkins Medical Institute in the US has shown that regular coffee drinkers can experience withdrawal symptoms such as headaches. If you follow the WHO’s daily application guidelines. But remember… Don’t make hitting the beans a habit. depression and muscle pain. Large amounts will damage your nervous system. “Brushing has a mild protective effect if you’re going to drink alcohol. so a good clean is enough to sort it. “Some of the worst offenders include shark. But remember… Dr Nagrath strongly advises brushing your teeth twice a day though. marlin. (No. But remember… Covering up with the right clothes is more . “But larger amounts can cause adverse effects due to the high mercury content in ﬁsh today.Let It Loose ing the build up of plaque. Research at the University of Keele has shown a regular coating of sunscreen drastically increases aluminium levels in your skin and could be connected to melanomas and other skin damage.” says Dr Chaturvedi. But. and that caffeine and other com- Wear SPF when you go outside Break the rule… With the sun beating down on you this summer? Forget it. such as cirrhosis. But remember… cutting out all things ﬁshy will land you a heart attack faster than you can say “I’ll have a Filet-O-Fish. as brain-enhancing omega-3. You don’t need to brush after every meal to keep your pearly whites Eat oily ﬁsh three times a week Break the rule… It’s true oily ﬁsh will go straight to your head.” But skip the fries… MH Cut down on your caffeine intake Break the rule… Afternoon tequila and dinner with Hannibal Lecter are just a couple of things that are bad for your liver. pounds in cappuccino are linked to reducing the risk of other liver diseases. but the world’s drug of choice—caffeine—can actually help protect yours against the Big C. according to a report by Dr Stephen Lautenschanger at Triemli Hospital in Zurich. “You need an SPF of 15 to 20. sperm count and memory. swordﬁsh and tuna. And also if you intend to hit that party tonight. Indian men do require sunscreen. not cannibalism). says Dr Taneja.” says Dr Nagrath. A study at the Institute of Pharmacological Research in Milan.” he says. you would be carrying around an extra 1gm of the metal by bedtime.
senior consultant orthopaedics and in charge of the sports unit. sure. “This is because the force you need to apply is less. but you want to build something a little T deeper—or is it shallower—too? Don’t be ashamed. time sure has ﬂown. “What do you bench?” No contest. the ﬁrst thing out of his mouth is. The technique requires stronger triceps. Just be open to a new approach to this exercise that seemed so simple just a few years ago (lie on a bench and press). New Delhi.VS Fitness More bulk. You’re about to learn how to build it all. It’s where upper-body strengthbuilding begins and ends. You want to build muscle. since it depends on the weight multiplied by the distance of the point at which you are applying the muscular force from the Treat the bench press as an exercise for your triceps instead of your chest centre of gravity of your chest. The best way to move weight off your chest is to tuck your elbows in close to your sides and push the bar straight up from your lower chest. hasn’t it? The ﬁrst key? Treat the bench press as an exercise for your triceps instead of your chest. Well.” says Dr Ravi Khetrapal. . less effort Learn how to raise your one-rep max by 20 per cent he moment you tell another man that you lift weights. The average guy should expect to increase his maximum bench press by nine to 22kgs in eight weeks on his programme. But let’s be even more honest: The bench presses down hard on fragile male egos. Indian Spinal Injuries Centre. The bench is the benchmark. but it also shortens the range of motion of your arms by 10 inches.
For your ﬁrst weekly session. This evens out the bench press strength curve. Continue this way Board press until a three-repetition set feels difﬁcult.menshealthindia. • Arch your lower back slightly to shorten the distance between your hips and shoulders. MH You’ll need a pair of 12-inch-long two-by-fours for this exercise. The bands also boost negative resistance as you lower the bar to your chest. What you require the most is to schedule at least three days between these two workouts in order to achieve the best results. Then add weight. and then slowly lower it onto the pins. and rest the bar on the boards momentarily before you push it back to the starting position. It will also increase your triceps strength. After you’ve ﬁnished the nine sets of bench presses. Then set the safety pins just below where you think your sticking point is. www. Try to complete each three-repetition set in 3½ seconds or less. Add nine to 18kgs and do another three repetitions. and then ﬁnish up with exercises for your upper back. which limits your range of motion and concentrates the workout on the muscles used during the last (and toughest) part of the bench press. it makes the lift harder where you’re strongest (arms extended at the top of the lift) and easier where you’re weakest (arms bent at your chest). Work up to the weight you can lift only one time. using a different method for each workout. In your second workout. Place a bench inside a power rack. Complete your workout by performing ﬁve sets of 10 repetitions of the following exercises: ● Dumbbell triceps press ● Triceps pushdown ● Dumbbell bent-over row ● Front raise Exercise menu Perform the bench press using the tips described in “Perfect Form. which will get fast or slow depending on the weights. Keep track of this record. • Push the bar straight up from your sternum to keep your range of motion short. instead of trying to push the bar away from your body. Pause a second and repeat. That is. but keep your butt on the bench or you will be risking injury to your lower back. you’ll train for the bench press twice a week. • Push your heels into the ﬂoor and drive your upper back and shoulders into the bench. Rest a minute or two. then 20.Bulk Up The Maximum-Strength Programme According to this programme. A sample workout: ● Bench press (nine sets of three repetitions) up to one heavy set of ﬁve repetitions) ● Lying triceps extension (three sets of eight repetitions) ● Bent-over row (ﬁve sets of ﬁve repetitions) ● Shoulder press (three sets of eight repetitions) ● Reverse curl (one set of 10 repetitions) Workout 2 (maximum weight) Choose one of the three chest exercises listed in the exercise menu below. shoulders and forearms. CSCS. This is designed to overload the middle portion of the lift. Lie on the bench.com APRIL 2009 MEN’S HEALTH 51 . Stack one on top of the other on your chest. Pin press This exercise trains you to overcome that sticking point where your muscles give out. you’ll use the heaviest weights possible and focus on the toughest part—the ﬁnal two-thirds of the lift. PHOTOGRAPHY: BETH BISCHOFF Floor press Lie on the ﬂoor instead of on a bench and hold a barbell in your hands. but do only one repetition instead of three. then 24 inches apart. Check your form: Make sure the bar is always directly above your elbows. Pause during each repetition before you push the bar to the starting position. you’ll use lighter weights than usual and work on the speed of your lift. • Squeeze your shoulder blades together and hold them as tight as you can during workout sets. (Switch to a different one every two weeks. and rest a full two minutes between sets. do two triceps exercises. ● Close-grip bench press (work Band aid for your bench press Here’s a secret weapon to boost your workout Flex bands They’re basically oversized rubber bands that you anchor to the ﬂoor and loop over the ends of the barbell. press the bar up. Perfect form Stuck at 75kg? Try these plateau-busting techniques • Keep your elbows as close to your sides as possible. The speed workout helps teach your muscles to blow through You need to schedule at least three days between workouts to achieve the best results their sticking point.” but incorporate one of these three during Workout 2. the position where your muscles give out when you’re lifting a weight that’s just beyond your maximum. Workout 1 (speed) Perform nine sets of three repetitions of the bench press with a weight that’s about half of what you can lift one time. Rest the bar on the pins. • Imagine that you’re pushing your body away from the bar.) Start by lifting the empty bar for three repetitions as a warmup. and try to break it during each maximum-weight workout. and alternate your grip every three sets—so that your hands are about 16. so you work your muscles efﬁciently through the entire exercise. The ﬂoor keeps your upper arms from descending below parallel. where most people fail. Press the weight as fast as possible each time. WORDS: ADAM CAMPBELL. When stretched at the top of the lift. Rest 45 seconds after each set. they make the bar more difﬁcult to press.
eggs. waking a sleepwalker is not dangerous. think of American Randy Gardner who set the world sleep deprivation record in 1964—264 hours.. your sleep patterns are distinctive to you. “An individual’s sleep pattern can vary from day to day. Try to guide them back to bed. and even allow for dream selection.menshealthindia. After 200 volunteers ate 20gm slices 30 minutes before bed. When their brains are active during Rapid Eye Movement (REM) sleep. humans.” says Dr Manvir Bhatia.VS Psyche Live the dream You need eight hours… ✔ HIT ❏ MYTH ❏ Like your ﬁngerprints.” says Dr Mehta. To get your six hours. Lack of sleep kills fast… ✔ HIT ❏ MYTH ❏ If you think you’ve got it bad if you can’t fall asleep watching a movie that has your entire gang of friends nodding off in a matter of minutes. New Delhi. “Animal studies in the West have shown that rats and other animals will die due to lack of sleep. The important thing is achieving uninterrupted sleep rather than just a particular amount. 72 per cent failed 52 MEN’S HEALTH APRIL 2009 www.30 No We sift nocturnal facts from ﬁction to ensure you sleep easy tonight y tonight It’s dangerous to wake a sleepwalker… ✔ HIT ❏ MYTH ❏ If you happen to bump into a sleepwalker on your trip for a mid-night snack. Wockhardt Hospitals.” says Dr Ravindra Mehta.” he says. sleep disorder specialist. Sir Ganga Ram Hospital. adult sleepwalking is not normal. Sleepwalkers’ brains aren’t good at switching sleep phases.com . but there is no such information on humans.” In other words.. “Though it’s not dangerous. cheese. their muscles become active. but not Cheese gives you vivid dreams. but it is risky to leave them there. you need to consume vitamin B6 and trytophan—found in chicken. Bangalore. Rats and fruit ﬂies have died in sleep deprivation tests. sleep disorder specialist. “It may be caused by conditions such as sleep apnoea as well as psychological conditions. ✔ HIT ❏ MYTH ❏ Being partial to that postdinner cheese probably won’t give you nightmares but it could make you dream more. “Sleep is dependent on the circadian clock which works on the day-night cycle and is distinctive to humans. OR IT H? H T MY . don’t assume that they were heading in the same direction as you. Six hours straight is sufﬁcient to get you through the four crucial sleep stages. tuna. nuts and milk—to boost the production of sleep-aiding serotonin.
You only snore when you’re drunk… Lie-ins make you fat… ✔ HIT ❏ MYTH ❏ If your snooze button gets more wear than your mattress. director of sleep research at the University of Surrey. You can do the sums as you stumble to the toilet at 3am. At the University of Ljubljana. This will help distract the thought process. a disease that atherosc leads to the narrowing of the arteries. ✔ HIT ❏ MYTH ❏ Leave the sheep in the pen and try something more engaging. This allows the brain to recharge without throwing out your bodyclock. Powernaps beat lie-ins. booze can exacerbate the problem by over-relaxing muscles.” adds Dr Bhatia. heart attacks and more. president of the British Thoracic Society. The research commissioned by the British Cheese Board and qualiﬁed by Neil Stanley. sleep gets disturbed. “The trick is occupying brain space otherwise ﬁlled Sleep is for the weak… Late-night calls disrupt sleep as much as jet lag. but your throat’s width deﬁnes how antisocial your sleep is. can lead to conditions such as high blood pressure. is And stre increases the risk of stress atherosclerosis. “Snoring is simply down to the throat’s shape and size. ✔ HIT ❏ MYTH ❏ You may pass out before you hit the pillow—or before you exit the cab—but you won’t feel recharged in the morning. The caffeine ﬁlters through to act as an alarm clock.to see werewolves or take exams they hadn’t revised for. while sheep-counting actually increased the drop-off time. it is bad for sleep apnoea which means that the condition will further worsen.” says Dr Girish Kumar. irritability and memory disturbance..” says Dr Bhatia. “Snoring is certainly not an indicator of a good night’s sleep. However. “But keep your nap time to 20 to 30 minutes. “Anything more than 30 minutes and you’ll end up disturbing your bodyclock.000 people over ﬁve years and found cutting sleep from seven to ﬁve hours a night ✔ HIT ❏ MYTH ❏ You slept well after that party but are still feeling drowsy? Doctors suggest a power nap. No talking after lights out… ✔ HIT ❏ MYTH ❏ The old dorm rule rings true in the mobile age—late-night calls disrupt sleep as much as jet lag. fatigue. “Lack cardiova of sleep i a stress for the body. according to a study from the University of Warwick and University College London. choose your dreams! Alcohol helps you sleep. Lastly. Bust Stress Issue The Sleep It Off doubled the risk of death from t cardiovascular problems. It takes an hour for the liver to process a unit. waking you energised.5kg more than those who clocked up to eight hours over the same period. you could be heading for elastic waistbands.” Just think about those juicy lamb chops or kebabs. You may as well get up… Can’t sleep? Count sheep… ✔ HIT ❏ MYTH ❏ Fine.” says John Gibson. so ban your cell phone from the bedroom ✔ HIT ❏ MYTH ❏ Cutting back on sleep is for the weak at heart. it is also a REM suppressant which means that you will not get good quality sleep.menshealthindia. “Alcohol also acts as a diuretic which means that you will feel the need to urinate often…as a result. MH WORDS: JON AXWORTHY www. This.” says Dr Bhatia. It can be a symptom of Obstructive Sleep Apnoea Syndrome (OSAS) and can lead to a constant feeling of lethargy. “Use a landline and ban your mobile from the bedroom to lessen your risk of radiation. Oxford University’s research found that picturing a calming scene helped people fall asleep over 20 minutes faster.” Eat cheese. Lesson learnt: sleeping seven hours per night is optimal for health.” says Dr Mehta. What’s more is that naps of up to 20 minutes have been proven to be very effective at increasing cognitive function. in turn. “Alcohol tends to cause sleep in the ﬁrst part of the night. Mumbai.” Try drinking two cups of coffee pre-siesta. Researchers looked at the sleeping patterns of 10. a professor of electrical engineering at the Indian Institute of Technology..” If you’re hitting a party tonight then try to tail off your consumption as the evening wears on. Research by scientists at Uppasala University in Sweden found exposure to handset radiation delayed entry into deep sleep.. “Electromagnetic waves suppress sleep-inducing melatonin in the brain. with worrying thoughts.” says Dr Bhatia. A study in the journal Sleep found people who slept more than nine hours were 25 per cent more likely to gain ﬁve kilos over six years—1.com APRIL 2009 MEN’S HEALTH 53 .. Slovenian researchers found snorers had something in common besides familiarity with the spare room—narrow throats. also found that two-thirds of Cheddarlovers had celeb-based dreams. “Picture a more engaging scene.
If you choose the latter. PhD. a free fall into self-indulgence and melancholy. the sex. she may not have thrown the dead bolt. Even if she’s shown you the door. To win her back. sweetheart. She said goodbye.VS Relationships Hold the door to your car. “The one who calls the relationship off tends to pack up and move on. there are certain subtle strategies that just might work. but also for her not to have another boyfriend? Your pining may be your manhood talking. “Go running and pick a guy to beat around the track instead. only the purest of motives will do. her earlobes. the person left behind often Don’t SMS her late into the night.menshealthindia. You’re having second thoughts. you’re a wreck. And that big-screen TV. open Do you want her back? Six rules to win her affections again. has found himself suddenly. then all you need is time. or you’re hoping like hell that she is. If you’re willing. 1 Ask yourself what you really want 54 MEN’S HEALTH APRIL 2009 www. the back rubs. Can you look yourself in the eye and say it’s her laugh. If it’s the former. Is it (a) her? Or (b) a return to regular sex? Or (c) not her at all. buckle up. Next step. That’s where you have to choose: Let her go or get her back. if you’re sure you want to su Words: Lalitha Haldar I t went like this: She broke up with you. Especially if she’s moved in with that guy she claimed was just a ‘close friend’. sadly solo. at some point. It’s like low-grade stalking winds up wanting to try again. You miss her laugh. Play it right. and your heart.” says Mumbai-based relationship expert Rachna Kothari. and her cooking that you can’t live without? All-right. Weeks later. Almost everyone. drowning in tear-diluted beer and delivery pizza. and you could be able to wedge your loafer back in. This is it.com . or your rivalry. Needing Men Less. then. It’s an awful state.” says Judith Sills. author of Loving Men More.
com APRIL 2009 MEN’S HEALTH 55 .” says Raj. Did you to gray? Or did you crash and burn? Oddly enough. of life with the new boyfriend. I’ve realised I just don’t like you. Even cute notes. Even the worst-case scenario has its merits. either. the highdrama ending bodes better for a sequel. 9 Don’t leave notes on her car. creative differences. You’ll only get a clear sense of what you want when you’ve both taken a breather. but a conscious. 12 Don’t dramatically alter your appearance (shave your head. “If you broke up because interest just cooled off. bawling. you want Unless. The best tactic for making an ex reconsider is the Date-orNothing Ultimatum..Get Her Back the damage 2 Assess two simply fade. but ultimately it’s less painful. and it gives your heart a better chance of healing. 35. 5 Resist the urge to glower at her and her date when you see them. and getting fat (unless you were doing all that already). 30. well. Buying her an extravagant gift just reeks of desperation. of his ﬁve months’ exile. thus underscoring the fact that nothing had changed. or by. (“You know. grown-up choice. And no. “Screaming. And don’t Make her want to take you back.every week.”) Mull over those last few weeks you spent together. Another factor to consider is whether your split was brought on more by speciﬁc circumstances. 3 Forget her number Don’t call. 10 Don’t try to go over her head by talking to her parents. MH www.. Even more important is to get her to feel your absence. Time and distance are needed to be sure that coming back is not a needy response to loneliness. When the time is right for action.menshealthindia. don’t look it 6 Don’t quit dating altogether and spend your time sulking. Otherwise you’ll be left with a dozen wilted roses. don’t make the grand take-me-back gesture. “After my ﬁancée Latika dumped me. 27. your relationship will be tougher to rekindle.” says Kothari. You don’t want to look like Shah Rukh Khan in Darr. I was single for long enough to realise what she meant to me.” It also shows no proof or promise of commitment or understanding. 2 Don’t try to get her to sleep with you on your second ‘ﬁrst date’. “friend”). When his girlfriend deployed the f-word (you know. not see the back of you “What was I thinking?” 1 Don’t call her an hour after the breakup to ask whether she’s had enough ‘space’. she’ll sense that a gang-up is under way. Even if you knew them before. sisters. “My ex-boyfriend made this big ceremony about presenting me with lovely gifts. 11 Don’t send ﬂowers to her ofﬁce. 3 Don’t ‘accidentally’ run into her at the unisex parlour..” says Vishal. 4 Put away your credit card ADDITIONAL WORDS: LYNN HARRIS romantic things men do. 4 . 8 Don’t show up at her ofﬁce casually.. It hurts like hell when ‘all or nothing’ becomes ‘nothing’. she was uninterested. “I tried everything to get her back.” recalls Karuna. then… send endless text messages.” They were married within a year. counterattacked. It’ll make them both wonder just who made the mistake. 7 Don’t start asking her friends out. “She went from being pursued to being the pursuer. 29. Hence. Even if you’re desperate to win her back. don’t stop by her house. the spark may still be there. But if you left things hot. That’s lamer than setting up a tent on her front lawn. You can throw open the door with a big gesture if you want. or friends. drinking. such as a new job. 5 No snivelling the most When women list Time and distance are needed to be sure coming back is not a needy response to loneliness to start hearing about her sex her buddy 6 Don’t becourse. pierce your nose). tricking her into coming over. I ﬁgured she’d want what she couldn’t have. but you’d better know what you’re going to follow it up with. Arvind.” His postgrovel analysis: “I was pathetically attainable. one at a time. “abject pleading” never makes the top 100. It’s like low-grade stalking and will only scare her.
2 Channelise the shift neatly There is a need to be convinced that you are managing the unforeseen efﬁciently. Sure. director. ● Update your resume on the job portals. Silver Linings. so set milestones: ● A worthy effort to retain your current job. get ready. When D-day arrives. The banks won’t help you once you’ve lost a job. ● Discuss your job status with somebody in authority.menshealthindia.” says Preeti Monga. market your worth to the management for one last time. Make a list of everyone you’d call if you got ﬁred. “Hi. but with a little planning.com . ● Make a list of everyone you’d call if you got ﬁred. you’ll have a reinforcement plan in place without pressure. “What you may be able to get is a personal loan but at high interest against collateral such as your house or gold. Don’t panic. Don’t get ambushed The moment it even crosses your mind that you might get canned. New Delhi. Mention anything 56 MEN’S HEALTH APRIL 2009 www. Just call to say. you can minimise the pain and end up with a better life. Do it before the rumours start making you uneasy. and call them now—while you have a job.VS Work Cover yourself with a six-month money cushion Bust Stress Issue The Survive the pink slip Losing your job is not the end of the world. and call them now—while you still have a job Be direct. you’re set to take a blow. ● Copy your computer address book and contact information onto your home computer. This way. Here’s your guide to doing just this. how’s the family?” ● Make sure you have a sixmonth money cushion. Here’s how to make the most of an adverse situation Words: Gandharva Mishra Y 1 ou’re about to get ﬁred. especially when it has little to do with your competence.
try to clear off the debt while you still have a job. They’ve gotten used to not having you around. pursue anything that ignites your passion. “Don’t lose heart. However. shift your focus for a smoother exit. especially those in the age group of 25 to 35 tend to go into bouts of depression when they lose a job. Married or single.” says Dr Pandey. ADDITIONAL WORDS: STEPHEN M POLLAN AND MARK LEVINE. re-prioritise your vital ﬁnancial needs. Remember the guy who was the life of the party? Yeah. A conﬁdent approach towards ﬁghting the odds keeps the ball rolling in your favour. It pays to be prudent. It’s not easy to pay your bills when you don’t have steady income. Take the time you have between jobs to catch up with family and friends. Now’s the time to get in touch with him again. There’s plenty of time at hand. Cogtest Services Pvt Ltd. so you buried that side of you under that mountain of work. Be prepared. All the better if it brings in an income. join the gym. pull on some jeans. an old shirt and try your hand at sculpting if that’s what you’ve wanted to do. Oh yes! Keep the doors open. says Dr Pandey. so it’s time to reclaim your spot as the king. When you are sure that the goat will be slaughtered. senior research psychologist. Just remember that it’s never too late to start over. And they don’t necessarily wait until they’ve been let go. ● Make sure your manager gives you strong references and recommendations. Write. Hold your head high. Stuff that power suit in the almirah. sketch. Follow your instincts to be somebody you always wanted to be. A precise and consolidated budget holds the key to stay balanced. take up a sport you’ve never played. They can start feeling blue when the news of cutbacks are just rumours. ● Be extra cautious with your credit card expenses. join the gym. unforeseen circumstances also kick in the ability to reinforce a new plan of action. ● Maintain an affable connection with the HR. take up a sport you’ve never played —pursue anything that ignites your passion 3 Don’t hit the panic button just yet “A lost job doesn’t mean that you need to wallow in self pity. People. Take a careful and close look at your regular monthly and quarterly expenses. Don’t give the impression that you are ready to submit your papers. and don’t be ashamed”. Tightening your belt for a bit at a time like this is a good idea. ● Lower your personal cost of living noticeably. “Rekindling your aspirations serves as a great stress-buster and allows for freedom of thought and imagination.” says Dr Smita Pandey. In fact. Getting ahead Write. MH FEBRUARY 2009 MEN’S HEALTH MAY 57 .New Beginnings that may give you the slightest leverage. ● A convenient exit if the efforts fail. Tell yourself a zillion times that you can’t afford to sit and crib. PHOTOGRAPHY: INDIA PICTURE 4 Follow your dreams It’s time to get in touch with the party-goer in you The time’s also perfect to resurrect lost dreams. ● Set up a budget for the upcoming months.
No 1: hot girls in lycra Start right now! There’s no ‘right time’ to start working out. most hotels today at least have a gym. They say their ﬁtness routine is an important element of their success. they say. if you’re ﬁnding it difﬁcult to get a decent stretch of time. That’s because a ﬁt body. well-balanced 58 MEN’S HEALTH APRIL 2009 www. We weight train three days a week.VS Proﬁle SURPRISING SUPERPHYSIQUES Bollywood musicians #3 Sandeep (30) & Sanjeev Vyas (28) Absolute symphony The common string between good music and common o g music s good living is ﬁtness.. a ‘gym’ is an institution where our attendance is compulsory. There are people who take supplements.” says Sandeep. Use a table. They started working out when most guys their age were more interested in games and girls. and the other a DJ.” says Sanjeev.menshealthindia. they ﬁnd a way to work out. say music director duo Sandeep and Sanjeev Vyas Words: Lyzandra Lewis Photography: Subi Samuel ne is a singer and composer. reps. Your takeaway Make do with what’s available. Don’t cut back on sleep Like most of us. I try to get at least six hours a night. interspersed with three days of power yoga. Look for a million and one excuses to work out instead.” says Sanjeev. “Thankfully. they’ve made the transition. There are no shortcuts and a major motivator is the ﬁt people who attend their shows when they perform abroad. even though it’s not integral to their ‘careers’. Fit- ness is not something that will help them move ahead as music directors (nor do they cherish secret dreams of modelling or movies). Your takeaway Reps. And whether they’re at home or touring.” they say.com . For us. Your takeaway The way to get some shuteye during hectic days is to rely on power naps. And drawn many an admiring gaze from club-goers and gym-bunnies alike. “What helps is quality sleep. a tree or even the doorframe. “We make it a point to eat six. there are days when the brothers’ daily routine goes topsy-turvy. focus on the long term and better appreciate success. Erase ‘shortcut syndrome’ “Getting that body you want takes time and a lot of sweat. but it’s not healthy in Keep room for indulgence You won’t be doing yourself any favours if you supplement your hours of workout with an unhealthy diet. says Sandeep.. O You waste too much time thinking up excuses. And add yoga to your programme. “We were working out before the gym culture kicked in. the long term. brothers Sandeep and Sanjeev Vyas have hit paydirt with the song ‘Mit Jaye’ from the Sanjay Dutt-Imran Khan movie Kidnap. reps. helps you concentrate. From getting ﬁtter to getting ripped. Together. It helps the body heal.
Mom always says— stress. says Sanjeev. adds Sandeep. you’re arm-up se y A quick w s. Your takeaway Try jumping on the same spot—Sandeep often does this on stage during shows (it’s a great cardio move). You’re rich if you’re ﬁt. ﬂexible. says Sandeep.Sandeep and Sanjeev Vyas Sanjeev (left) and Sandeep say you should constantly raise your ﬁtness bar meals a day. All say the brothers. Being too Everything we have achieved o bulked-up is neither sexy today is because we’re ﬁt.” xy Hum your ay s w nor fashionable. sion and a and a well-deﬁned body. As you pro This’ll help better the time yo is a column that celebrates xy levels. we opt for wine or champagne. tensionelpa you beat ut h s you need to do is have Your takeaway Do as Working o “It keeps nger. Your takeaway Ditch that burger for an energy bar. mitment towards ﬁtness is to the ladie you a rockstar stance. you gr Surprising Superphysiques u ﬁnish. ten g thoughts sin off depres thers. If we feel like a drink.” over time. But that doesn’t mean that we don’t indulge once in a while. I you’re not ﬁt enough to enjoy it just want to be ﬁt and ﬂexible. healthy ﬁrst.” they say. Choose ﬁtness over buff Earn body points “I’m personally not aiming for “Tons of money doesn’t matter if a jaw-dropping physique. And pick apples and a slice of cheddar cheese over chips.” Your takeaway Work second and well. worth emulating APRIL 2009 MEN’S HEALTH . Banish excuses People who come up with a thousand excuses for not working out are “escapists who will only be left with regrets”. awa orphin Your take your core more than wiser already! MH lease end brain to re rone gears the up testoste your show muscles. By d more se regular guys whose compier an your posture and give you’re hap s. wealthy your mind ay the bro s ssion emotions. ess.
Four of the ﬁve ‘Ss’ of sports psychology—stamina.Bust Stress Issue The Think like a sportsman Athletes use stress as fuel to get better. games can be won and games can be lost. the desire to get to the top. If you are serious about your mental game. There’s talk about attitude and focus. There’s plenty to take H away from a sportsman’s struggle for me and you. skill and spirit— are measurable. The most important thing is the initiative to be on the ﬁeld and to play the game. there’s a better result at the end of it. it is about ﬁghting hard. the more convinced I become that the method of training is relatively unimportant. speed. you must prepare mentally. especially during critical moments during competition. The important thing is the attitude of the athlete. that they’re incapable of performing under pressure. LEARN TO PLAY HARD Prepare yourself for a tough situation by reading the outcomes. you will also be able to get more from your workout sessions or from any game you play.” Sure. The key is having valid and reliable information about mind-body processes that drive peak performance. one of the world’s greatest middle distance runners. strength. the pitfalls and have a contingency plan Herbert James Elliott. 60 MEN’S HEALTH APRIL 2009 www. but the greatest of them—spirit—is not. You’d like to excel academically and you can’t let the pressure of the test or lack of revision get the better of you. And being labelled or told what to do is not a sciencebased approach to sport psychology. The same apply to a man’s life in general. athletes and even sport psychology practitioners have at best limited insight into key neuropsychological factors that underlie performance tendencies. faster and emerge as winners. What is most important for any sportsman is the ability to convert his athletic ‘talent’ into consistency of performance. “The more I talk to athletes. That’s because success is not just about winning.com . in the pool or on the court—are not as mentally strong as their opponents? Or. famously said. It is also important to recognise what works for you—so identify your strengths.menshealthindia. worse. you need to go beyond the hype. Just as you prepare for competition by practising actual physical skill and increasing endurance. Follow their tricks to get more from the sport of life Words: Dr Samir Parikh Photography: Amit Somvanshi ow often have you seen sports critics complain that some sportsmen—in the ring. HIT THE BASICS Make a note of your daily aggressors—no matter how big or small they are Think of yourself as a student. on the ﬁeld. Not only can you get a better grip on how to handle stress. The reason: his ability to handle stress better at that moment. It’s important to remember that successful performances cannot simply be reduced to superior physical performance. Most coaches. There are instances where one player is better than the other—in terms of technique or talent—but the latter performs better in crunch situations. No matter how stressful the situation or how hard you need to push. and cultivating spirit leads to gains in the other four Ss. Performance in any endeavour is contingent on mental preparation and psychological strength.
BE A WINNER d g an in s eth es m cc so su hy of e e w ou ur in —y s ea rm to m te d n de an w o r o y t or— ou teg nt f y a ck tr r ta Pi e s po th im is www.menshealthindia.com APRIL 2009 MEN’S HEALTH 61 .
Don’t grudge what you can’t ﬁx.menshealthindia. hit the gym and eat right. No doubt about it. Allow other aspects of your life to bring you pleasure rather than obsessing over small changes.com . aging is not fun. It just adds to your stress. Feeling victimised It may feel great to blame everyone else for your problems. And get those tests done.R th ate at at yo th co ur e me pr to s io p n rit of ea ie yo r t s a ur he nd lis bo s t tt ubs om t i fo tute rt a he n ite yth m ing s BLAST AWAY Growing old Sure. You may feel far more comfortable being stressed out and worried in situations that you could easily have avoided. Yet it’s inevitable. but it is just a form of running away. Only after you start to see your side and take responsibility for your actions can 62 MEN’S HEALTH APRIL 2009 www.
Reaching the top Life is not just about work and adulation. Do this for three minutes. ADDITIONAL WORDS: VIVEK PAREEK. will pass. That said. When crisis challenges a belief system. Can you erase the thought that your neighbour/the next guy is doing better than you? 3. Being grateful is an amazing tool for putting the bad stuff in proper perspective. Using behavioural techniques also tends to work better if used in conjunction with a well-rested and active (‘ﬁt!’) body. MODEL: DEEP JAITLEY you start to ensure health and enjoyment for yourself. Instead. Can you see yourself doing more/better in the next four weeks? and 4. work on these Before the beneﬁts of DO IT AGAIN Rate yourself regularly to prove to yourself that you’ve nothing to worry about Ever wondered why a sportsman puts in so many hours of practice? Doing the task over and over makes it automatic to your mind. so. It really pays to be passionate in all positive aspects of the human experience. STYLING: SHAMALI SINGH.com APRIL 2009 MEN’S HEALTH 63 . One sureﬁre relaxation method is to sit by yourself. as stupid as it might feel. So. begin by helping out the old neighbour. This is the foundation of high-level performance. Can you list one WORK AND WORKOUT Add physical activity to cancel out mental stress with adrenaline and endorphins Yes. If you’re stuck with something or someone boring for a point of time. www. and you are forced to revamp and modify. The ﬁrst step is ﬁxing the wandering by dealing with MEASURE THE FIX Study your stress points or weakness and before anything else. accomplishment in the last three days? If the answer to any of these questions is No. If you feel you aren’t in the running for happiness. but remember that legacies are mostly passed on in ways you can’t even realise. it is very important to get the job done. It may sound like a bunch of sweet little nothings. look for novel ways of doing things. understand why you became that way. even if you have to pretend sometimes. work on strategies that help you determine why something is important for you. principled person who is compassionate in his dealings with people. It’s conﬁdence that makes a man believe he can give his best performance whenever it is needed. don’t stress out. Answer these four questions: 1. That’s because a myopic view will not lead to an overall development—it will equip you to deal with that immediate hurdle. Improving mentally takes more than just visualising or engaging in self-talk—it is about devising effective strategies that help you cope with difﬁcult situations.menshealthindia. You’ll then stop worrying. look for a different level of the skill and then take the time to learn it. tragically. And note this: You’re playing against yourself and if you ﬁght hard enough. You—like a sportsman—need to know if an intervention is working. Time really does ﬂy by. MAKE-UP: KAAJEE RAI. You’ll lead a healthier existence. tired day. Hitting bumps in the road Regardless of how bad your life might seem today. counselling to better handle pressure. Motivation is determined by its direction and intensity. you’re walking and step into some manure.BE A WINNER PLUG THE LEAKS Separate your goals from your dreams—one is immediate. ﬁnd time alone to focus on all the good stuff you have going for you. THEN EXCEL Pick your own measure of success and failure A major part of motivation is observation and concentration—just like a sportsman is observed during practice and monitored during competition. That’s good. if required. use relaxation techniques and. answer these two questions: 1. After you’ve perfected it. The idea is to think ‘long term’ and not just about the next obstacle. Leaving a legacy Regardless of what impact you think you or your work may have had on anyone (and everyone). Is it possible to get back to 100 per cent in just one week? If the answer to either of these questions is No. The test: if you work out. bury your own hatchet and learn to have fun. If. It. the reality is that you will be remembered for being the full person that you are—a decent. put it to challenges again. How you measure yourself will determine your level of self-motivation— this has an inevitable inﬂuence at work or in your personal life. Are you doing more in less time? 2. So. niggling aches and pains. or organising a community clean-up. Again. live your life with enthusiasm. It is natural that a man’s levels of motivation will ﬂuctuate—because there’s a lot going on all the time and you can lose concentration in one aspect as compared to another. The so-called Athlete’s Proﬁle determines to a large extent what mental training method will work best. Laugh it off and watch where you walk next time—because the cows will not stop decorating the streets. And humans have personal issues that affect productivity. hit your maximum weight for those three extra repetitions. close your eyes and try to clear your mind. IDENTIFY. Anything that comes near the bottom can be substituted for the items at the top of the list. problem solving and decision making. Like every sportsman on earth. laugh it off. What has changed and do I worry about it? and 2. Solid belief systems are built when crisis hits the system and it fails. the other long term Conﬁdence is the realistic expectation of success or of achieving one’s goal. you are human. a good relationship and enough money to pay the bills. But regular exercise is essential. Say you have your health. too. or just not succumbing to road rage on a hot. It’s what athletes reasonably hope to do and not what they dream of achieving. mental training can be effected. then look at boosting other aspects of your game and life. it’s time for a tweak. you can overcome any stressor! MH ANY OBSTACLE WITH THESE EASY TIPS BLAST AWAY ANY OBSTACLE WORDS: RICHARD LEWIS. the key measures that affect performance need to be identiﬁed ﬁrst. don’t stress out. It helps you maintain concentration for a longer time than if you don’t exercise. Ensure that you’re able to transition and handle difﬁcult personal situations more comfortably by mentally rating your assignment or priorities in order of importance.
Watercress has more iron than spinach. LAMB’S LETTUCE ENDIVE RED CHARD ROMAINE DANDELION LOLLO ROSSO SEIZE A SALAD SPINACH Your quota of greens doesn’t have to come from overcooked veggies or limp kachumbar. says nutritionist Dr Nandita Iyer. Wash all and any of these greens thoroughly before you get crunching. which repair blood vessels and keep your brain healthy. Darker greens also deliver more ﬁbre. ROCKET WATERCRESS LITTLE GEM . Lamb’s lettuce. FOR CRUNCH Romaine. beta-carotene (which the body uses to make vitamin A). spinach Young spinach will sweeten your salad and provide protective carotenoids to prevent eyesight deterioration. red chard. Good news for the heart. Here’s the Indian guy’s guide to putting together a salad that’s healthy and incredibly tasty There are many greens you can choose from and each has a bunch of positives. Bitter dandelion leaves are also great as these are rich in vitamin C and iron. as these vitamins and minerals combine to keep a lid on bad cholesterol levels. little gem Sweeter and more tender than standard-issue iceberg. vitamin C and potassium than their lighter cousins. watercress The compounds that give these leaves their peppery taste also ﬁght disease. and are good for detoxiﬁcation. START WITH GOOD GREENS FOR SPICE Rocket. still retains its colour and seems ‘healthy’. more calcium than milk and matches the vitamin C content of oranges. Opt for them over round lettuce and iceberg. rich in antioxidant anthocyanins.FOR FLAVOUR Dandelion. lollo rosso Throw in some coloured leaves. Just make sure any leaf you pick is fresh (it should be ﬁrm). FOR VARIETY Endive.
mackerel. the ﬁbre content also smooths digestion. EGGS WHITE MEAT Turkey. so marinade it in lemon juice. chicken Turkey is the leanest source of animal protein around but it can dry out easily. salmon Oily ﬁsh has had some bad press. KIDNEY BEANS PRAWNS ADD LEAN PROTEIN TURKEY CHICKEN Michael Van Straten. unlike red meat. cannellini beans. prawns. Any ﬁsh is good. choose olive: vegetable oil contains saturated fat. as long as it is fresh. and try to stick to the grilled option for chicken as far as possible. describes eggs as ‘the ultimate protein’. the lecithin content actually disperses fat deposits and protein boosts feelings of fullness. EGGS . If buying it in oil. And remember that organic poultry is free of hormones and antibiotics. In fact. tuna. As for white meat. SMOKED SALMON TUNA Nutritionist Juliette Kellow advises that if you hate beans. thyme and olive oil before grilling. author of Superfeast. but research suggests that it’s still beneﬁcial: low in calories. high in protein and packed with omega-3 fatty acids. A paper published in the bulletin of the British Nutrition Foundation in 2006 dismissed myths that eggs increase bad cholesterol. It’s a cheap way to add protein. chickpeas. reduces cholesterol. but. and is a good alternative. you should try hummus—it is made from chickpeas. pick turkey as often as you can. MACKEREL SALMON LENTILS BEANS AND PULSES Kidney beans. lentils Adding protein-packed beans to your salad will not only keep energy levels stoked.EAT WELL FISH Smoked salmon.
peppers maintain high levels of nutrients. If you’re using larger varieties. grated carrot will add nutrients and won’t disrupt the balance of textures. while dried berries boast minerals. combat infections. PEPPERS As the fruit ripens. exercise and modern lifestyle. Fruits and vegetables can add ﬂavour and zing to any salad. and give your skin. Red colour tends to denote the presence of carotenoids. says that you should try to pick complimentary ﬂavours. pear Fruit will do you all sorts of good: grapes are high in potassium. TOMATOES MANGO TOMATOES PEAR RED CURRANTS Combining carotenoid-rich tomatoes with an olive oil-based dressing will help the body to absorb lycopene. bones and eyes a dose of antioxidant betacarotene. which fends off prostate cancer. red very pungent—to preserve more of the nutrients. 66 MEN’S HEALTH APRIL 2009 www. mangoes go a long way to your RDA of vitamin C and grated apple or pear will help your body’s digestion. so sweet red peppers have three times as much vitamin C as green. and darker berries offer infection-ﬁghting vitamin C as well as antibacterial pigments that can ease food poisoning. which sorts out skin problems like acne and vitamin C.menshealthindia.GRAPES BROCCOLI BROCCOLI FRUIT APPLE Grapes. Mix them with the right base—green or meat—and you can have a great tasting starter or main course. It’s also full of vitamin A. BLACKBERRIES ADD SOME COLOUR CARROTS CARROTS ONIONS RED VEGETABLES ONIONS All types of onions can help reduce cholesterol after a fatty meal. Red berries reduce the damage caused by pollution. and let the dressing add that extra punch. BLUEBERRIES PEPPERS BERRIES Packed with compounds that help combat cancer and keep circulation healthy. Cherry and sun-blushed tomatoes are most ﬂavoursome. which act as strong anti-oxidants. Eat them raw—spring onions are milder.com . apple. to help the absorption of iron and ﬁght fatigue. The pepper’s vitamins are protected by the waxy coating so unlike many fruits and veggies. They’re also packed with vitamin A and other carotenoids that speciﬁcally combat weakening of eyesight. Chef Bakshish Dean of The Park. mango. Alternatively. help asthma and offer some cancer protection. the vitamin C content soars. tannins and antibacterials. This superfood has been shown to reduce the risk of developing colon. CABBAGE RADISHES Inject some crunch into an Oriental-style salad. stress. remove the slimy seeds before slicing them. Fresh berries are rich in vitamins. prostate and bladder cancer. lower high blood pressure. New Delhi. They help protect the body from the damage caused by pollution.
the monounsaturated fat in avocados aids the breakdown of cholesterol. Pumpkin seeds maintain the health of your prostate. APRIL 2009 MEN’S HEALTH 67 . Sesame seeds contain liver-protecting sesamin and add a nutty crunch. To release the oils that give them a delicious nutty ﬂavour. SUNFLOWER SEEDS OLIVES PITA ADD SOME EXTRAS NUTS Walnuts. cheese adds valuable calcium to a salad—not only vital for bone health. Dr Iyer suggests generous helpings. FETA AVOCADO TARRAGON AVOCADO MOZZARELLA PARMESAN CHIVES Thin slices will melt into the salad to give a rich creamy texture without the saturated fat content. parmesan. vitamin C and folate. dill and parsley are all good—they can help to top up levels of potassium. That’s the reason why men near the Mediterranean have less heart attacks. pine nuts. herbs. Olives are high in heart-healthy monounsaturated fats that lower cholesterol. Use monounsaturated fat-packed pine nuts in tomato salads to reduce cancer risk. and work well in salads. Sesame. nuts. Cashews are lower in fat so they work well in salads designed for weight loss. but also recently credited with increasing fat burning after a meal. Chopped walnuts reduce cholesterol due to their polyunsaturated fat content. low-fat mozzarella. PUMPKIN SEEDS SEEDS Bread. halloumi In small quantities. CROUTONS OLIVES WHOLEGRAINS CASHEW NUTS WALNUTS Pita bread. Mint. cheese.ROQUEFORT EAT WELL HERBS DILL CHEESE Feta. In fact. Fresh herbs are a great way to add ﬂavour. seeds—these are the perfect add-ons that will bring out the ﬂavour of the salad. which have been used in India for centuries. cashew nuts Supercharge your salad with nuts to inject protein and keep you feeling fuller for longer. brown seeds in a dry pan and keep a batch for sprinkling. toast and cube the wholemeal bread. pumpkin Seeds are rich in nutrients. chives. Vitamin E also keeps skin looking fresh and your reproductive kit in good health. an antioxidant for heart and skin. wholemeal croutons Balancing complex carbohydrates with lean protein will give you an energy boost. can be upgraded to be used fresh (a break from ﬂavourings for our curries!) to bring out their ﬂavours. Keep ﬂavours strong for maximum impact with minimum fat intake. Adding a bit of crunch also ups the ﬁbre content—toast and tear the pitta. sunﬂower. while sunﬂower seeds are packed with Vitamin E. betacarotene. Herbs. Roquefort.
spinach. PHOTOGRAPHY: RITESH SHARMA (SALADS). mango. PROP STYLING: BAKSHISH DEAN . roughly chopped 1 red chilli. Romaine lettuce DRESSING Chilli coriander Handful of fresh coriander. de-seeded and ﬁnely chopped 2 tbsp clear honey 5 tbsp lemon juice WORDS: ANNA LONGMORE. black and white sesame seeds. rock the bed. FOR WEIGHT LOSS Low calorie. red peppers. spring onions. low fat and ﬁlling: Chickpeas. power up your mind. We’ve picked ﬁve salads that will let you pack on muscle.FIVE BLENDS GOOD EATING FOR GOOD REASON Chef Bakshish Dean of The Park New Delhi rustles up some salads that are easy for us to make. shed the kilos and pep up your life. great to eat and packed with nutritional value. sweetcorn. cashew nuts. spring onions. toasted torn pita bread DRESSING Simple olive oil and lemon juice 2 tbsp lemon juice 5 tbsp olive oil Sea salt and black pepper FOR SEX-DRIVE The zinc in prawns boosts libido: Prawns. endives.
slowly released: Tuna. yellow zucchini.EAT WELL FOR BRAIN POWER Lots of omega-3 and omega-6: Smoked salmon. beans. red onion DRESSING Honey and mustard 1 tsp French mustard 1 tsp honey 1 tsp balsamic vinegar 2 tsp cider vinegar 3 tbsp sunﬂower oil Sea salt and freshly ground black pepper . broccoli. sun-dried tomatoes. walnuts. pine nuts DRESSING Simple olive oil and lemon juice FOR MUSCLE High in protein. Lamb’s lettuce. torn multi-grain bread. egg. low in carbs: chicken. spring onions. pumpkin seeds DRESSING Yoghurt 2 tbsp low-fat yoghurt 1 tbsp half-fat cream 1 tsp ﬁnely chopped chives 1 tsp ﬁnely chopped parsley A squeeze of lemon juice Freshly ground black pepper FOR ENERGY Complex carbs. rocket leaves. lentils. beetroot. sprouts.
MH SEX SURVEY 2009 10 sex mistakes to a void tonight! Becoming a great lover is a matter of knowing more about her (and yourself)! With statistical evidence that you’re already on the way to greatness. here’s the best sex advice ever! Words: Kaushik Kashyap Statistical analysis: Sameer Bharadwaj .
is an emotional thing for her. Her butt is also a big hit (84 per cent of us have said that we’re turned on by a good butt). The longer you tease around a nipple. start with the kiss. but help you get ﬁtter. Ask her if she’s enjoying your oral ministrations—a majority of women like nipple manoeuvres.” says Kerrie Grow McLean. But it pays to know more. a sex therapist at the Berman Center in Chicago. Then. as you know. Give her a back rub before sex tonight. Pay heed to her feelings and her body’s needs. but your lady may be one of the few who don’t. you’re ﬂooding her hypothalamus (the brain’s arousal centre) with pheromoneladen smells and tastes.BEDROOM MOVES Y ou probably know what to do in bed already. When she’s not worrying about whether it’s too big. “Your technique should be so light that it barely indents the skin. boost her happy thoughts before you get into the act: Make her feel important. the more intense direct stimulation will be. Then. Slide your ﬁngers gently down and to the sides of her body as you do so. she’s happy with the attention. So. Respect the nerve-rich erogenous tissue at the top and underside of the breast before touching her nipple. bust stress and keep your relationship fresh as ever. When you’re doing it right. like the friction of a shirt or the moisture of a tongue. Sex. . Softly lick her upper lip or tug it gently between your lips. the fall The ﬁrst time is hurried (for you) and unimaginative (for her) of men their virginity to 54%girlfriendlosteither their wife nowa or girl who is was their then The fix The ﬁrst time wasn’t very good for you. especially since knocking the bedroom walls down will not just keep her happy. Relax. The important point is how to make it good now and forever—for you and for her. It is like the entrance exam for the rest of her body. The nipple contains receptor cells that adjust to varied stimuli. it hardly is for anyone. focus your attention on her breasts. And what not to do as well.
After a point. andrologist and director. I regretted it though. they seek more options.the fall Seeking other pastures without reason of married men 22%sexual partner in have had more than one the last year the fix A one-night stand— though fun and exciting— doesn’t just end there.” –Rahul. Delhi University student as well? Whether the answer is yes or no. I got so bugged with a stillvirgin status that I decided to do it with someone. “In my clinical experience. My ﬁrst sexual tryst was in a brothel. Since I didn’t have a girlfriend.com . Andromeda Andrology and Sexual Medicine Center. Considering that one in six married men has strayed outside marriage in the last year alone. even if they don’t feel like it the fix Sex is important. have sex would with their when she asks for it. And many men in India have sex for the ﬁrst time after marriage. the fall Giving up on good sex and forgetting the basics 89%would notwith break-up their partners if the sex was not good say that they 85%partner.” says Delhi-based andrologist Dr Chandan Chaudhary. Most of the time. a stray sexual episode (paid or otherwise) is about seeking new grounds. The question to ask is—are you guilty of emotional inﬁdelity Confession Box “I was the only one among my friends who had not lost his virginity. but is it ‘everything’ in a relationship? The new-age Indian 72 MEN’S HEALTH APRIL 2009 www. The novelty lasts only so long. 19. Hyderabad. say a battery of psychologists. I went to a sex worker. the issue of sexual ﬁdelity versus emotional ﬁdelity has a much broader connotation now. about 15 to 20 per cent of men who’ve lost their virginity to their would-be spouse have strayed at least once after marriage. Later on. points out Dr Sudhakar Krishnamurti. you and your partner need to ﬁgure out whether ﬁdelity is overrated in your particular case and whether other factors are more important.menshealthindia.
BEDROOM MOVES The fall Stuck in one position The fix Men make the mistake of thinking that their women like what they like.menshealthindia. or how good you have it but don’t know it. “The woman-on-top position gives a woman a feeling of being the dominant partner. though still a taboo. try some changeups that will not just tell you if you’re right. all you have to do is hit any of the hundred chat rooms at Yahoo!. First. it will give her (and you!) optimum room to manouevre and vary your pace. of being in control. 24.” says Dr Dayal Mirchandani. Sometimes your partner might fall in love with someone else and then complicacies can arise. has become frequent now. a b 30-year-old respondent. the fall Lack of new 75men say that they have indulged in partner-swapping 24 per cent who took the survey have said they’d love to try it.com APRIL 2009 MEN’S HEALTH 73 . 3 Make your partner receptive to new avenues. There direction The fix One way to keep your partner but also keep things open (and beat sexual stagnation) is partner-swapping.” says Mahesh. from behind. but make the process of inference the most fun ever. lawyer. in this position. Second change-up: Try the doggy style. 15%themselves men get checked for HIV at least once a year 25% condoms when don’t wear they have sex with their partners because they think it’s uncomfortable and not really necessary Confession Box “My girl doesn’t like it if I wear a condom during sex. I’m cool with it. is it worth a try? If you think it is. Mumbai.” –Sumit. clinical psychiatrist. a man’s hands are free to stimulate her breasts and labia to enhance her pleasure. It’s always bett ter to talk things out. Besides. which are populated by interested couples. “Partner-swapping. There is also the danger of getting blackmailed. If experimenting helps make your relationship healthier. and would even forgive an indiscretion on the part of our spouse or partner—57 per cent of respondents say that they would forgive their partner if they strayed.” elaborates Dr Kothari. Chandigarh man says a vehement “N !” h t “No!” He is much more open to the fact that sex is not the No 1 deciding factor in a relationship. You never know where it can lead. The most exciting of all positions. a woman’s clitoris is directly stimulated. I got worried when I saw a love-bite on her neck I don’t remember giving her. To be sure. Get her to climb on top and straddle you with her legs. But. But. But there are dangers in swapping partners. that’s what we believe. i But I would also seek gratiﬁB cation elsewhere if my needs c are unfulﬁlled. “ “For me. As many as www. In this position. Since she’s the only girl I sleep with. sex is a path of release.” says sexologist Dr Prakash Kothari. Sex is a stressa buster for me. Sexual chemistry is essential. because t you never know where the y problem lies. The lesson: Talk before you decide to walk. “A woman enjoys this position since her G-spot (an area usually an inch-anda-half inside the anterior of the vaginal wall) is directly hit. Case in point: some 42 per cent of respondents say their women prefer the missionary position. try to put her in the rider’s seat. but we’re now willing to look for it elsewhere if we don’t get it at home. I would do it when she asks for it even if I’m not feeling like sex. a number of whose patients are clandestine swappers.
I was just living out my fantasies. “Fantasising during sex is not emotional inﬁdelity. People turn to it to add spice to an otherwise dull sex life. i In India. Sex experts the world over. It’s a hugely popular tool. At ﬁrst I thought it was just a ﬁxation and felt terribly guilty. he said it was quite OK as long as I did not stray in real life.menshealthindia. com and babeland. and here’s one doctor’s tip: it’s far easier to keep one partner happy. the fall Leaving her behind every time the fix Remember there’s just one rule to using a sexual diversion. Fantasising about someone else during sex is common. an advocate at N Trilegal.com. “It’s more common than common cold and there’s nothing wrong with it.” says Rachna Kothari. If you choose to indulge. believe that tools that enhance pleasure may be good for our sex life. a Mumbai-based relationship expert. and keep her for life.” says Dr Mirchandani. sex toys are banned and bringing them into the country can get you “a sentence of ﬁve years in prison and a ﬁne of Rs 5. banker. Ask her ﬁrst.blogspot. If your push-the-envelope idea 74 MEN’S HEALTH APRIL 2009 www. try fantasy. but there are quite a few of them.000. Of course.com). the fall Satisﬁed with current moves 33%of men find experimenting with sex toys disgusting The fix A conservative Confession Box “I love my girlfriend and am faithful to her. where you can ﬁnd like-minded partners or couples. Else. All you have to do is understand her better. as you would expect. Mumbai upbringing and societal legalities may have impressed us enough into believing that sex toys are taboo. however.” —Varun. our regular sex contributor Emily r Dubberley recommends the S Diletto. And fantasies never harmed anyone. everyday items like an electric toothbrush can also make a great sex aid.” says Nikhil Narendran. but when I consulted my doctor. In case you’re not one to break the law. All you need is to brush up on your internet socialising skills.com and odigo. Research has shown that using a sex aid can boost t intimacy between partners. However.com . they are T easily available. be it swapping or using a sex aid. 31.are also websites such as indianswingers. the Lelo and the Laya Spot (available online at kikidm. the choice is yours. but cannot seem to get aroused during sex unless I think of Catherine Zeta Jones or Jessica Alba. fulﬁl her needs better. They’re underground.
“Orgasm is the peak experience of pleasure and it is the journey to get there that’s important. It was a mind-blowing experience. how can you tell if your lady’s getting the Big O? “Simple. When an opportunity presented itself in the form of a client from Europe. The don’ts: There is a thin line between talking kinky or discussing fantasies and offending your partner. then stop. Here’s why: the body releases 400 per cent more of the hormone prolactin (which makes us feel sexually satisﬁed) following vaginal penetration than after masturbation. it’s a complicated world.” says Dr Rajan Bhonsle. she doesn’t go down on me. The Big O (for her!) is achievable and here are a few ways to help you get there.com www. Plus. One is safety.” ful sex life for a long time ” says Dr Bhonsle. As the MH Sex Survey 2009 clearly shows. Master ‘dry orgasms’. This brings in comparison and you stand the chance of mocking your partner.menshealthindia. something to be aware of. says relationship expert Rachna Kothari. he exposes himself to all the partners she has had before besides exposing her to all his past partners. but we should know more. we went to her hotel room. Don’t make her indulge in something she’s not fully convinced about. 33. One day after getting drunk in a pub.com APRIL 2009 MEN’S HEALTH 75 . I jumped at it. a Mumbai-based sexologist and author. She’s counting on them to work for the two of you as well! MH y For the complete results of the Sex Survey. take a leaf out of them and discuss your likes and dislikes. you should still get an HIV test done. may be she’s not ready. It’s never very healthy to talk about your previous sexual experiences during sex. here’s the secret to make your sex life even better: rediscover new territories. “Each time a person sleeps with someone. wait 30 seconds and carry on. make your better-informed move now and make every move count. Only ask her after a love session if she’s got the feeling of ‘enough no more’!” says Dr Prakash Kothari. “If you’re sexually active and always wear a condom. AIDS is a reality today. Bangalore PHOTOGRAPHY: CHRIS BUCK (CORBIS) time. Is there a right time to reach your destination? Apparently not. KEM hospital and Seth GS Medical College. There are infected barber’s blades. Mumbai. But she’ll understand. we’re progressive. be able to gauge her mood. But make sure that Confession Box “Although my wife and I have a rocking sex life. and one thing led to another. a professor of psychology at the University of Paisley in Scotland. Now that you know what not to do. Will it offend her? Maybe.” —Mihir. and pick the right time to talk loud. accountant. Even if you trust your girlfriend with your life. rather than the end itself. You have to consider your partner’s feelings.” says Dr Bhonsle. the fall Forgetting the fall Back talk The fix Draw the line between fact and ﬁction. even if you’ve been happily monogamous for some time. Instead of talking about your sexual past. That was the ﬁrst time a girl performed oral sex on me. the parachute The fix Pleasing her enough will open the doors to more fun. I had always wondered what it would be like to get a blowjob. Do this again.menshealthindia. Masturbate until you’re about to come. And. Get a blood test done. “Couples who never stop using their intelligence and imagination can have an enriching and meaning- 22%take a to minimum of 15-20 minutes orgasm requires even a bit of convincing here. according to a study by Stuart Brody. This will allow you to last longer.” says Dr Krishnamurti. not scared of. It all depends on the comfort level that you share. But there are a few things to keep in mind.BEDROOM MOVES 45% they of men say love to talk dirty in bed 54% that they men say fantasise about someone else during sex this translates to reality when you’re doing it. So. head of department of sexual medicine. Sometimes two minutes can be better than 20. log on to www. for one thing.
com .Bust Stress Issue The PROBLEMS YOU CAN FIX RIGHT NOW These easy remedies will eliminate all of life’s little annoyances—and improve your wealth. health and sanity MEN’S HEALTH APRIL 2009 76 www.menshealthindia.
Mumbaibased civil engineer and maintenance expert. For an extra boost. That’s according to Tim Pychyl. The best place to get this done is a Chinese shoemaker. Save money by replacing what’s gone. especially if it still looks new performing eight to 10 repetitions with one side of your body.INSTANT SOLUTIONS T he guys in the army know it. New Delhi. Reassemble and turn the water back on. www. Try it in your life. Now you’ll have the power to sit up straight. Remove the washers and movable parts. Then use a wrench to loosen the screw at the base of the faucet handle and lift it off. Every 20 minutes. says Paul Britto. Do not clean your desk. right now) (and impress her more than ever) Many single-lever faucets leak when muck collects and causes a gap in the seal so it can’t shut off. say you’re sorry—and life improves in big ways. “Trying to sit up perfectly straight all day is impractical and will only tire you out.” says Dr Megha Hazuria Gore. preven Add these powerful exercises to your workout: single-arm dumbbell bench press. hit the local cobbler and promise him a tip if he pulls off the best job of his life. Just dive in. shut off the water supply under the sink. Unilateral training will trick your body into reaching new levels of strength and muscle. And that motivates you to do more. and adjust your repetition ranges a few times a week. You can start by Instead of spending Rs 4. satisfaction and self-conﬁdence.000 on new shoes. You’ll have to decrease the weight you lift initially. One-sided exercises demand stabilisation.” says Alan Hedge. Procrastinators aren’t necessarily bad at time APRIL 2009 MEN’S HEALTH 77 . and wipe them down. improve coordination. MH Cover Guy and personal trainer. starting now.menshealthindia. First. coordinator. associate professor of psychology at Carleton University. Do not research power tools. clean your room. spend less than half of that on new soles or heels for your favourite pair. the community pulls together to overhaul almost everything in sight. “Just 20 seconds away from your computer screen reduces fatigue and increases blood circulation.” says Hedge. Not a bad price for saving something you really like. PhD. FIX YOUR KICKS (and save money) Recharge your workout (and ﬁnd your abs) Do something that seems crazy: a one-sided workout. “We relieve our anxiety by making this false schedule. Max Healthcare. Fix your posture (while you work) Use the 20-20 rule. It’s like the broken-window theory that the beat policeman swears by: If you correct little eyesores. soak them in white vinegar. and (ironically) prevent muscular imbalances. “Once you succeed with one goal. and then switch sides and repeat to complete the set. singledumbb arm shoulder press and singlesh legged squat. If you can’t ﬁnd one. but you’ll soon pack on new muscle. mix up the order of your unilateral exercises every four weeks. there’s no break-in period. Plus.com Do not make a to-do list. PhD.” Pychyl adds. it increases your happiness. stand for 20 seconds and stretch or shake things out. Little ﬁxes can cut stress and help you build up a reassuring sense of control. well-being. Shoe uppers last longer than soles. so you’ll strengthen your core. Rest for a minute and perform two more sets. Complete three sets for each exercise. department of mental health and behavioural sciences. says Ashok Purohit. a professor of ergonomics at Cornell University. So do mothers and psychologists. Stop procrastinating FIX A LEAKY FAUCET (like. Take care of the small things—maintain that riﬂe.
G Your home loan: Try to make one extra payment towards your principal every year to save thousands of rupees of interest. What’s more. only scraped the clear-coat.. a ﬁnish that protects the paint from sunlight and gives it that glossy sheen. Then take this tip from Cornell University: You’re 2. dying to be taken advantage of. buff out the scratch. says Dennis Parks. Most can be rinsed clean when you’re done buzzing off stubble.. you don’t have to share Unexplained jumps? Make sure your meter’s not being misread or been tampered with. rub on some automotive wax. Toss out all your chips. ripples. the author of The Complete Guide to Auto Body Repair. But that’s not to say that to-do lists are useless.) Apply the paint in light coats. You’ll be able to ﬁx it yourself. Moisten a piece of 2. Then pick up a bottle of touch-up paint at a local auto-parts store. Braun. Business Today. Smile. And remember: If you use fewer than 400 minutes a year. So stock up with fruit. “Most people don’t thoughtfully take the time to analyse what they’re spending their money on. G Cellphone: Analyse how your plan compares to your usage. Try sliced red peppers to cover cravings for sweet and crunchy snacks. (Colours are typically broken down by manufacturer. maps and photographs. Trade your potato chips for carrot sticks. and insist on not paying pre-payment penalty (yes.management.” But starting will ultimately make you feel better about working. She’ll love it. Using a soft cloth dabbed in the compound. they stay fresh longer. If the scratch has chipped the paint. G Utilities: Do a year-over-year analysis of your bills with Quicken or Microsoft Money. clean the area with a wax and grease remover. ﬁnd the car delivery form or challan. Yes? Good—you’ve LOSE THAT 5 O’CLOCK SHADOW (before your date) Keep an electric shaver in your desk.” says Rohit Saran. don’t forget to set your calendar to remind you when warranties are about to expire. which often lists the paint number. When you’ve covered the scratch. 78 MEN’S HEALTH APRIL 2009 www. buy a clear-coat polishing compound. “People deal with many things at one time. They’re much better now—there are no cords.menshealthindia. CONQUER YOUR CRAVINGS (and lose your gut) Fill your walls (and cover that stain) You don’t have to pay thousands to a starched gallery owner for original paintings. “they’re just not willing to deal with the discomfort of getting started. This removes the dirt and will help the new paint stick.000-grit wet/dry sandpaper and gently smooth out any bumps. and inspect your teeth in the reﬂection. allowing it to dry in between. well. a prepaid plan may be cheaper.7 times more likely to eat healthy snacks if you place them on the middle shelf of your fridge than if you’ve hidden them. let the paint dry for at least 24 hours. If you’re big on images and words. Finally. First. but for the exact shade. chart your course. using circular motions. he says.com . sliced veggies and cheese. editor. or runs. G Stuff you buy: When you buy something from a company that offers a refund if the thing goes bust. Once you’re at it. Not using all your minutes? Opt for a different plan. for starters. compact and quiet models. Keeping it in the mind leads to forgetting important things and this can cause stress. Other affordable alternatives: antique prints. Repair your car scratch (yourself!) Examine the scratch to see if there’s still colour left in the groove. they can waive it off). Starving artists are everywhere. taste as good and. Fix your budget (and save your credit rating) New concept: Read your bills. Panasonic and Remington have good. take them up on it. Philips. try old magazine covers.” says Delhi-based psychologist Dr Vinita M Jha.
go wireless on accessories like the mouse (because she’s heard it all before—many times) Relax and set your approach to Deeply Subtle. Label each cord. it piques their curiosity. It could be dry eye. then issue a drive-by compliment (keep it above the neck or below the ankles).menshealthindia. Now. ENT specialist. don’t you feel better? And safer? www. Screw your power strip to the underside of your desk. Norwegian researchers found that people blink 10 fewer times per minute while they’re staring at a computer screen than while they’re having a conversation Unplug everything. And while you’re at the doctor’s ofﬁce. which will make her feel better about herself—and you. make an appointment for that full physical you’ve been putting off for ﬁve years. gathering them as you go and bundling them with more ties or even carabiners to minimise tangle. it’ll be a 10-minute procedure that yields glorious results.” says Dr Rahul Garg. Umkal Healthcare. hero! Fix your hearing (without an ear-bud) Doctors who peer into ears with otoscopes all day long know a dirty little secret: Lots of men have too much wax in there. Gurgaon. or to the wall. Whatever the method. Tie off excess cordage with bongo ties or cable ties. Wait until she’s alone. Sometimes docs need to use small scoops called curettes. Never butt in while she’s with her friends.com APRIL 2009 MEN’S HEALTH 79 . “Ear cleaning should not be done by just anyone. “Women are used to men approaching them. technically) deep into the ear canal by using cotton swabs improperly. Swoop in. Is she glancing your way? That means you’ve been cleared for approach. Make talking to you her decision.” Now she’ll feel in control. “but if a man says something and then walks away like he doesn’t want anything. And many of those men have jammed the stuff (cerumen.” says Dr Gore. So have a doctor remove the buildup with saline or suction. Better still.INSTANT SOLUTIONS Fix your game Use clips to bind cables. Reattach your (now wisely labelled) connector cords. and you could trip over it) (without a prescription) Eyestrain (tired eye muscles) isn’t the only cause of poor vision. UNTANGLE THAT MESS Fix your eyesight (because it looks like hell.
com PHOTOGRAPHY: BILL DIODATO. pouring the water through the fabric if you can (take the damn shirt off if you’re in the bathroom). Blot dry with paper towels. not lengthen a plodding run.menshealthindia. PROP STYLING: ALMA MELENDEZ . or if there’s a forced-air hand dryer. height of the boulder—make people’s attention spans collapse.” Restore your endurance (and set a personal record) The secret to improving endurance is to go faster. and 400m in two minutes. 800m in under four minutes. resting for as long as you ran. Get to the point. say. and exaggerate. make yourself the fool.6km in under eight minutes. A brief story lets them play along and ﬁll in their own details. and not after someone just scored a big laugh.” says Patricia Sabb. (If you tank. a Men’s Health fashion director. Start your tale when the conversation provides a segue. Work your way up to your goal distance. Once you can run. you must run a 1. “When your tear ﬁlm isn’t healthy. MD. Don’t keep those in your desk? Find a sink fast.) Treat a coffee spill like your eye—don’t rub it! Fix your storytelling (before people doze) Get to the point. If your 5km goal is 24 minutes. This causes your ‘tear ﬁlm’— the outer layer of moisture on your eyeball—to evaporate more quickly. an associate professor of ophthalmology at the University of Wisconsin. move to a longer interval. colour of the bike. (Not napping. says Brian Boyé. MH CLEAN THE COFFEE STAIN (before your 9:30 meeting) Spot stain removers like Tide to Go are excellent. 80 MEN’S HEALTH APRIL 2009 www.INSTANT SOLUTIONS (the pretty off-shoulder dress-clad hottie is excluded). Pick the distance you can hit in that time and run those intervals.” says a well-known stand-up comic who—in his own words—is “too ﬁt to be quoted. You need to make it stand out. Get to the point. Stuff happens every day to people. Use soap and hot water and blot out the stain. crank it up. “Whatever you do. Britto suggests breaking your run into intervals at your goal speed. “Take it to the edge of believability. Details—about the weather. boss—just restoring the tear ﬁlm. So take a break and close your eyes for a few minutes.” says Boyé. you’re the guy who killed the mood. your visual acuity won’t be as sharp and clear. four quarters in under two minutes.) Tell the story quickly. don’t rub it.
the most visible muscles of your shoulders. use a squat rack and a spotter whenever you perform this classic exercise. THE MAIN MOVE The barbell military press builds strength and adds size to two of the three sections that make up the deltoids. Press the bar straight over your head. back. your hands slightly more than shoulder-width apart. As you lower the bar back to your chest.POSTER SERIES ® 2009 #4 INDIA BUILD THE PERFECT SHOULDERS Build shoulders strong and big enough for her to lean on (and her friends to cry on!) with these change-ups to the classic military press ALL YOU NEED TO KNOW THE FACTS Having great arms. HOW TO DO IT Place a bench in front of a squat rack. Grab the bar with an overhand grip. GO BACK. biceps and triceps. This exhausts your muscles faster with less weight than you’d normally need to reach that level. Your shoulders are secondary muscle groups that assist in most exercises for your chest. Stop just short of locking your elbows. shoulders second. a muscular back and a powerful chest may seem ideal. and hold it so that the middle of the bar is directly above the top of your chest. stop for a second or two when it’s in front of your eyes. try lowering it behind your head—without bending your neck down too far—so that the bar touches the back of your neck. you can’t build any of them to their full potential—or take advantage of their strength after all your hard work. To reduce the risk of injury. . MIX AND MAX GO WIDE. but without a strong set of shoulders. Training the chest and shoulders on the same day is the most practical approach. keeping your back straight and head facing forward. A wider grip emphasises your shoulders by reducing the amount of effort your triceps put in to perform the move. If lowering the bar to the front feels awk ward. Set the barbell in the supports on the rack and step under it. arms last. then lower the bar to your chest. HIT ‘PAUSE’. Remember: shoulders are also used more during chest exercises. then lower it to your chest. The smartest order: chest ﬁrst. Then sit on the end of the bench with your feet ﬂat on the ﬂoor.
press the bar up. 3–4 sec down 8–12 2–3 sec up. SWISS-BALL PRESS Sit on a Swiss ball with your feet ﬂat on the ﬂoor. As you raise the weights up and out to your sides. then slowly lower the handle to the starting position. since you start with the weights below your shoulders. A B B1 One-Arm Side Raise Stand between weight towers and use your right hand to grab the bottom handle that’s to your left. A B C2 Lying Incline-Bench Raise A B GET MORE: Perform the exercise using an overhand grip. then grab the other handle to work the opposite shoulder. Pause. Using the ball makes it more difﬁcult to stabilize yourself. INJURY PREVENTION! Posterior deltoids decelerate your arms when you throw. AND POSTERIOR Stand with your feet shoulder-width apart and hold a light dumbbell in your right hand. palm facing behind you. palms facing each other. The anterior section raises your arms in front of your body. or side. but each has its own role. You’ll be able to bring your elbows directly in line with your shoulders. Repeat the set with your left hand. GET MORE: Instead of lowering the weight all the way to your side. raise the bar out in front of you until your arms are parallel to the ﬂoor. These six exercises are designed to do just that. then slowly lower. slowly raise your arms out to the sides until they’re parallel to the ﬂoor and your palms face down. keep your wrists in this position so your palms continue to face backward throughout the motion. lean forward until your back is ﬂat and parallel to the ﬂoor. Pause. then slowly lower your arms. Hold a pair of dumbbells in front of you at chest height with an underhand grip. middle. then slowly lower the weights to the starting position. ARNOLD PRESS Named after Arnold Schwarzenegger. pick one exercise from each section: A (anterior. GET MORE: To better focus on each shoulder independently. Stand facing away from the pulley with the bar between your legs and grab the bar with both hands. As you push the weights overhead. Finish your repetitions. Stand with your arms down in front of you. slowly raise the weights out to your sides until your arms are parallel to the ﬂoor. palms facing in. GET MORE: Exchange the bench for a Swiss ball. rotate your arms so that your palms face forward at the top of the movement. After your barbell military-press routine. A B Cable Front Raise YOUR POWER PLAN To build a perfect set of shoulders. deltoids). Not being able to effectively slow down your arms places more stress on your elbow joints. A THINNER WAIST! Broad shoulders create the illusion that you have a smaller waist than you actually do—clothes will look better on you and you’ll look better to the ladies. Slowly press the weight over your head until your arms are straight. Maintaining your balance. stand in the same position but grab only one handle. you need to use a variety of exercises to condition all three of the sections of the deltoid muscles. Pause. The main function of your deltoids is to move your arms away from your body. STANDING BEHIND-THE-NECK PRESS Stand with a barbell resting across the back of your shoulders and hold it with your hands more than shoulder-width apart. Pause. Your right arm should hang straight at your side. Keeping your back and arm straight. CHALLENGING CHANGE-UPS DUMBBELL PRESS Assume the same position as the military press. while the posterior deltoids start on the scapula (shoulder blade). A B Barbell Front Raise A2 Stand with your back to a low pulley and the handle in your left hand. Keeping your arms straight but your elbows unlocked. Pause for a second. and the posterior section raises them behind you. and the right handle with your left hand. the middle section lifts them out to the sides. which not only improves your balance. Then create your programme using the chart below. A B B2 Cable Two-Arm Raise The anterior and middle deltoids start on the collarbone. try stopping when your hand is about a foot away from your thigh. Keeping your arms straight but your elbows unlocked. PHOTOGRAPHS BY BETH BISCHOFF. Hold the weights at the sides of your shoulders using an overhand grip. instead of having to move them forward to avoid hitting your nose with the bar. THE PAYOFF PERFECT POSTURE! Keeping the anterior. or front. THE DELTOID MUSCLES CAP YOUR SHOULDER JOINTS AND ARE MADE UP OF THREE SECTIONS— ANTERIOR. Keeping your back straight and feet ﬂat. palm facing you. hands spaced slightly more than shoulder-width apart. Lowering the bar behind your neck is a more advanced exercise. and the posterior deltoid ﬁbres strong helps to stabilise your shoulder girdle and keep your shoulders in alignment. and C (posterior. slowly raise your left arm in front of you until it’s parallel to the ﬂoor. then pull the bar back to your chest. Pause. 2 sec down BUILD A SET OF GRANITE-HARD SHOULDERS WITH OUR EASY-TO-USE CHART Rest between sets 30–60 sec 60–120 sec 90–240 sec KNOW YOUR MUSCLES GET MORE: Hold an EZ-curl bar at your chest with your palms facing the ﬂoor. Not allowing your arm to hang straight at the bottom of the exercise keeps constant tension on your middle deltoids throughout the lift. slowly raise the bar in an arc in front of you until your arms are parallel to the ﬂoor. then slowly lower the weight to the starting position. stronger shoulders give you extra strength in almost every exercise that works your pecs and biceps. slowly raise your arms out from your sides until they’re parallel to the ﬂoor. B (middle. deltoids). slowly raise your arms straight out to your sides in an arc until they’re parallel to the ﬂoor. With your arms straight and palms facing your thighs. Push the bar straight out and away from your body until your arms are straight and parallel to the ﬂoor. Lie facedown with your chest and abs on top of the ball and your arms hanging down at your sides. then repeat with your right hand. this move lengthens the typical range of motion. 2–3 sec down 6–8 2 sec up. hands slightly more than shoulder-width apart. DARRYL ESTRINE (LEAD). deltoids). GROOMING: KEVIN DOLAN//SUSAN PRICE.POSTER SERIES 2 0 0 9 BUILD THE PERFECT SHOULDERS A1 Stand with your feet shoulder-width apart and hold a barbell in front of your thighs. C1 Dumbbell Bent-Over Raise Grab a pair of light dumbbells and lie facedown on a bench that’s inclined about 45 degrees. and press them over your head. Your hands should be about shoulder-width apart. Your arms should hang straight down at your sides. Stand with your knees slightly bent and hold a light weight in each hand. All three sections come together and attach to the humerus (the upper-arm bone). MORE POWER! Because of their connection to other muscles. but also makes rushing too quickly through the exercise harder to do. Keeping your right arm straight but your elbow unlocked. slowly raise it to the side until it’s parallel to the ﬂoor. MIDDLE. THE RIGHT WORKOUT FOR YOU Work your Sets of shoulders each exercise Three 1–3 times a week 2–4 Intermediate Twice a week Beginner Advanced Twice a week 3–5 Your level Repetitions Speed per set of each repetition 10–15 3–4 sec up. Pause for a second. Let your arms hang toward the ﬂoor with your palms facing each other. INDIA WORDS: MYATT MURPHY. then slowly lower the bar until your hands almost touch your thighs. your left hand can rest on your hip. or rear. but use dumbbells instead of a bar. STYLING: AMIT GAJWANI . Keeping your arms straight and elbows unlocked. palms facing forward. GET MORE: Attach a straight bar to the low pulley. Bending at the waist. Do one set. Keeping your back and arms straight. Your body forms a T shape. palms down. Grab a light barbell and hold the weight in front of your chest. Being located in both the front and back of your body means the deltoids act as secondary movers during numerous exercises.
Your tie should complement your suit and be conservative. at get the perfect knot or at play work 000 92 Cologne clues Men’s wealth Quick tips the risky Decode to keep in world before you mind of men’s reach for that bottle jewellery with easy of‘how-to’ and fragrance ‘where-at’ pointers Our style counselBecome the lor.com APRIL 2009 MEN’S HEALTH 85 . A silk tie makes the most powerful professional impression. grey and brown.800). Rs 3.” Fine checked suit (Cue. leather strap watch (Omega. MODELS: KARAN (ELITE MODEL MANAGEMENT). LOCATION COURTESY: F BAR & LOUNGE. Raghavendra best-dressed guy Rathore expounds on any beach with upon the importance these pointed. Genesis Luxury “What you wear reﬂects your ability to ﬁt in with the corporate culture of the organisation. NEW DELHI.800). Rs 22. And learnwatch with the right how tofor any occasion. Opt for leather shoes in brown or black as they go with any and everything.menshealthindia. tie (Hugo Boss. The most acceptable colours for men’s suits are dark blue. Pair a formal suit (pin stripes or ﬁne checks) with a crisp formal shirt and a tie for an interview. MAYANK AND VIPIN (TOABH MODELS) “Make ﬁrst impressions last” Sanjay Kapoor. THE ASHOK. Managing Director.500). Rs 64. formal shirt (Hugo Boss.600) www. Rs 8. ofsimple style rules polishing your shoes THE CLOTHES THAT MAKETH THE MAN DRESS FOR SUCCESS Rock the boardroom with these tips from ﬁve Indian corporate czars Words: Aaron Rohan George Photography: Rishi Taneja Styling: Aaron Rohan George and Shamali Singh MAKEUP & HAIR: MICHELLE AT VIDYA TIKARI STUDIO.04/09 000 88 To buff or not to Beach party 000 90 Knotty matters It’s your time Test your style quoMake the best tient with this simple possible impression quiz.
Director. Go classic but pay attention to details. Have a formal watch on your wrist. shirt and tie (H20. yet not stray from what you are comfortable in. TDI Ltd “The minute you walk into that boardroom till the end of a pitch.000). Rs 19.menshealthindia. dark suit (Canali. opt for greys in the morning or darker shades in the evening. metal strap watch (Aigner. Rs 1.750 and Rs 1. glasses (Giorgio Armani. Managing Director. formal watch (Mont Blanc. log on to www. striped shirt (Pal Zileri. Ritu Kumar “Your clothes should evoke a sense of suitability. Rs 91. Rs 14.000).799). Rs 58.” Formal. the client watches every move you make.” Where to buy? For a complete list of Stockists.com Off-white suit (Cue.menshealthindia. Rs 15. If you’re not comfortable in what you wear. Rs 80.195).000).650).500). formal lace ups (Franco Leone by Metro. Rs 2. Stick with boardroom favourites. tan lace ups (Zegna.000) “Set your sights high” Amrish Kumar. Rs 45.com . it shows.000) 86 MEN’S HEALTH APRIL 2009 www.“Make the best pitch ever” Kamal Taneja. Depending on the time of the day.500). Team your suit with a light-toned shirt and tie to create contrast. Rs 15. laptop bag (Tods. carry a bag and pay extra care to your grooming regime—you should look the part in every manner.
com APRIL 2009 MEN’S HEALTH 87 . So. including how you conduct yourself with co-workers. Add on a sports coat in linen or similar blends.199).500). So. price on request) “Take stock of your value” Sanjay Sharma.04/09 DOWNTURN-BUSTING LOOKS “Add zing to a power lunch” Amit Burman. Flat-front trousers.” Fine pin-striped suit (Pal Zileri. Dabur “If it’s a workday lunch.43. How you’d dress in a fashion company is far different from how you’d dress in a corporate setting. shirt and tie (Manzoni.000) Striped shirt (Canali. Rs 3. everything is noticed. chunky metallic watch (Rado. roll up your sleeves. Swarovski India “At work. detailed belt (Bottega Veneta. Vice President. say a brighter shade. The sports coat shows your boss that you put effort into dressing up.099).menshealthindia.000). ﬂat-front trousers (Manzoni. nobody—not even your boss—expects you to go back home and dress up. What you wear for work is good! And your table manners will make or break your impression. Dress up a business suit with a stylish tie and a not-so-regular ofﬁce shirt. Rs 10. linen sports coat (Pal Zileri. price on request).500 and Rs 2. paired with a crisp ofﬁce shirt is quite apt.12. Rs 1. Rs 2. make sure how you dress is in tandem with the prevalent culture. Rs 1. Rs 75. CEO.500).” www. black belt (Hugo Boss.
290.menshealthindia. but you too. We help him dress up for any beach-related excursion. Swaika (ro Rs 3. leave your mark in the sand with these beach must-haves. Rs 2. Rs (white). e? Want to spruce up your style? Write in with your vital stats h and a full-length photograph to firstname.lastname@example.org. theatre e artist and ardent Men’s Health th reader.5 Rs 3. Espri Casual tro us pyjamas: Es ers and draw-string prit (blue). Go ahead. Espr 3. Mohit loves to hit the beach. Rs 1. can wow everyone on the e beach. log on to www. Rs 1.295 Rs 799.500. Edc (khaki brown). Fcuk (of Shorts (left to rig ht): Zegna Sport (printed). nning shorts).menshealthindia. ft to right) : Swaik Casual shirts (le und collar). Nike (ru 00. Rs 3. Puma (white).500 ).com MEN’S HEALTH APRIL 2009 www. Here’s how to do it in stellar style yle Essentials Upgrade Your Style Picnic with the family on a Sunday 1|2|6|8 15 Name: Mohit Singh Age: 23 years Occupation: Theatre artist When not honing his acting prowess on the stage.600.com m 1|2|5|8 Essentials Dinner on the beach with your girl 1 88 a. From a morning run un to a romantic dinner with his girl.500.com . Espr it it (striped). f-white). Rs 3.795 4 Where to buy? For a complete list of Stockists. Rs 3. now not only he.800 t (micro-pattern Rs 7.Conquer the beach Summer’s here! Time to hit the beach.500 2 3 t bottom): Espri T-shirts (top to (mud brown). Rs 2. .
9 Rs 699 (su cks). STYLING: AARON ROHAN GEORGE AND SHAMALI SINGH. request. Rs 2. Rs 1. Riedel Vinum (ch nic basampagne ﬂutes).790 7 p). MODELS: MOHIT AND CHANDNI (ELITE MODEL MANAGEMENT) LA. Rs 2. Samsonite (black 899.999.290 6 Flip-ﬂops (left to right): Puma. Price on 9. ). Rs 1. 1|2|6 Essentials 3|7|4|6 Essentials A party on the beach Saturday on the beach for some sun and surf 5 Puma (ﬂoaters). Homme by Metro Sho Rs 3. Nike (wrist ba nglasses). Rs Crocs. Rs 2. idee (backpack). Rs nd). MAKE-UP AND HAIR: BIMLA.menshealthindia.04/09 STYLE ESSENTIALS 7|3|4|5 Essentials Hitting the beach with the guys for some footie 3|7|4|7|5 An early morning run Essentials WORDS: AARON ROHAN GEORGE. Puma (so Picnic basket an d champagne glasses: Good Earth (island pic ket). . Esprit (towe Rs 67 999.800 each 8 www. eak Rs 1. Puma 50. Rs 1.com APRIL 2009 MEN’S HEALTH Note: Each look in the essentials is listed 89 from top to bottom. PHOTOGRAPHY: ANSHUMAN SEN.799. Puma (sn es (Roman slip-ons).495. Rs 300. Sandals and shoes: ers). ma (baseball ca Accessories: Pu l).500.
000 Rado.000 Tissot.700 Balmain.000 Bulgari.STYLE CHOICE 04/09 Arm your wrist From recession-friendly to all out bling. pick the perfect watch for your wrist and your wallet Baume & Mercier.47. n h g 3 What What size dial would suit e dia ou su u u me? M ? Make sure the watch sure the wa e size suits our wri size s s you wrist.000 Tag Heuer.600 Balmain. Rs 19. b . 2 Will wear Will I wear watches with tch wi h h c plicat d fe ture ? complicated features? cated featur D De e Depends on where you’ll on wher you l ere u w we wear it and how long. Rs 25. Rs 1.com . PHOTOGRAPHY: ANSHUMAN SEN. wh u hopping ing. Rs 42. says and r watc athur.000 Longines.000 WORDS: AARON ROHAN GEORGE.43.menshealthindia. Rs 50. d sn sn’t too heavy heavy avy. 90 MEN’S HEALTH APRIL 2009 www. Rs 3. Rs 35. STYLING: AARON ROHAN GEORGE AND SHAMALI SINGH WER ANS E TIM lf these e se or your ions bef xt Ask uest ne t ur q ﬁve buy yo Punee you h. and isn t ur ist ist. Rs 34. and ho long. CK M nager ma atches W 1 How much can I afford ow much ca a fford ff to spend? Always k ep a o e A way keep ways p budget in mind and stick to u ge g mind stick ck it when you go out shopping.
brand and’ ite te e Where to buy? For a complete list of Stockists. Elegance by Lacoste. g the brand’s website. The er.900 4 What Wha material is erial m w my watch made of? ade ad f? C Choose a watch you are tc ou are u comfortable wearing.000 Strapped for cash Under Rs 26. Rs 16. But if you’d still like to wear one. One by Dolce & Gabbana.00. log on to www. Rs 1.180 Dunhill.67. which stings less and also moisturises your skin.com www.000 Balmain.85.590 abbana.com APRIL 2009 MEN’S HEALTH WORDS: AARON ROHAN GEORGE RON 91 .999 FOR DRY SKIN The alcohol in the aftershave closes pores and stings for a while. The ﬁrst step is to smell ﬁrst decode your skin type FOR OILY SKIN Most aftershaves are alcohol-based and can react with the oil patches on your face.menshealthindia. Summer Night by Canali. o table w e g 5 Am gettin h Am I getting the ett n tt la e t Go for e la s latest? Go for the latest a at te hn ogy. and stick with a classic.000 Feeling Flush Under Rs 50. log on to n ogy. Rs 21. Rs 2.700 SENSITIVE SKIN If your skin is prone to breakouts. Tissot.000 Bulgari. Rs 1. leading to the birth of a new ‘scent’! Stick to lighter notes (citrus and woody scents). It’ll sting you even more if your skin is dry! Avoid alcohol-based aftershaves and opt for a balm.000 Scent sense An aftershave isn’t just about the smell. og technology. Rs 3. apply it to your wrists and behind your ears. They are strong enough to linger on your face. it’s best to avoid using aftershave. and light enough to not blend with the oily patches. Rs 2.menshealthindia. spicier scent as it will last longer.04/09 GROOMING Fully Loaded Above Rs 1.
do it on your downtime. 4A: The only jewelle allowed at work. answe e th turn ge pa .com PHOTOGRAPHY: ANSHUMAN SEN. the perfect accent to your clubwear. Rs 12.STYLE QUIZ 04/09 Accessorise right! Crack the man and jewellery puzzle by picking out what to wear on what occasion WHAT TO WEAR. cufﬂinks! 4A: The only jewellery 92 MEN’S HEALTH APRIL 2009 www. Here’s your crack code: 1D: If you must wear a .600) 4 Cufﬂinks (Bulgari. d aroun ANSWERS We don’t recommend any men wear any jewellery. Rs 12.. A To the ofﬁce B Out shopping C To the club with your girl D Weekend at home with friends e For thrs. keep it minimal and classy.400) 3 Pattern bracelet (Mont Blanc. y chain. with black detail (Mont Blanc... 2C: A classy ring. Rs 349) 2 Silver ring.500) AND ON WHAT OCCASION...3B: Wear a bracelet when you hit the mall and it can work well with a T-shirt .menshealthindia. PROP STYLING: AARON ROHAN GEORGE AND SHAMALI SINGH . But if you absolutely have to.. Rs 23. 1 Silver chain (BG’s.
04/09 Personal Trainer 96 Because ﬁt is the new rich 95 XXX Fowl play Soothe your muscles with these superfoods 98 Ground force Build a strong base with these moves 99 Roll away pain Suppress trigger-points with a foam roller Deliver the punch Mix contact-sport moves to get stronger and faster than ever ✁ Key Bulk up Slim down Burn fat Save time Drills Ease out www.menshealthindia.com APRIL 2009 MEN’S HEALTH 93 .
HEY, MUSCLE GUY!
Fitness idol Rahul Dev is MH’s workout adviser. Write in to him at email@example.com
Leave the shirt behind
I want a bulkier torso for a shirtless summer. Any advice?
—Siddharth Khullar, New Delhi Concentrate on these three areas—bulk up your lats and shoulders, and slay your waist. Recognise your body-type and then start. This means three weights sessions a week, targeting a different area each session. Newbies, remember: 1. Get into that weight-training mindset. That doesn’t mean strutting about, lifting your single-rep max a few times. It means training consistently and pushing up the weights each session so that you can always do 8 reps, but fail at 12. 2. Cut down on the hustle and concentrate on the form. Maintaining the form requires proper breathing techniques. 3. Motivate yourself with goals: Aim to put an inch on your chest in a fortnight—push hard and you’ll be up and running for your shirtless summer. Session one hits your lats. Do 5 supersets of chin-ups with seated cable rows then five bent-over rows with bench pulls. Session two is abs and lower back; 5 sets each of weighted Swiss-ball situps, lowcable pullins, Russian twists and deadlifts.
Your complete Your complete guide to an impressive upper body in no time! impressive
Session three targets your shoulders. Do 5 tri-sets of seated lateral raises, upright rows with a rope attached to the cable machine and seated shoulder presses. One final word of advice: Take that shirt off only when you’re at the beach, unless you want to look like a wannabe Salman Khan. goals. Then you can reassess your goals for the next 6 months. Time 2 weeks 1 month 3 months 6 months Goal Complete 6 to 8 workouts Increase your benchpress by 4.5 to 7kg
PHOTOGRAPHY: AJ RAINA; MODELS: PREETI DHATA AND KARAN MALLIK (ELITE MODEL MANAGEMENT) ODEL
—Harish Pathak, Bangalore Setting goals is an important way to measure your progress. But setting realistic goals is the only way to actually hit your milestones. My rules: • For the first 2 weeks of a new regimen, strive to establish consistency and to change any bad habits. For instance, aim for a set number of workouts or cut out highly-processed snacks from your diet. • Set your sights on your first performancerelated fitness goal for the next month. Don’t expect major physique changes. • The 3-month mark is when you’ll start seeing some changes in the way you look. Take note. • After 6 months, you should be well on your way to achieving several long-term
How can I hit every ﬁtness goal I set for myself?
Lose 3 to 4 inches off your waist Lose 11kg, then reassess your goals
—Abhimanyu Singh, Mumbai Imitate trainer Vince Gironda who first used this protocol for another guy who struggled with calf development: Arnold. Start with a weight that’s roughly 30 to 40 per cent of what you normally use for calf raises. Perform 10 sets of 10 reps. Rest for 15 seconds between sets. Since calfmuscle-fibre makeup differs from that of bigger muscles, your calves recover too fast with the old 3-sets-of-10 approach. This routine will challenge your lower legs, and it will take less than 10 minutes to complete, so you can do it every day.
Is there any way I can get bigger calves fast?
MEN’S HEALTH APRIL 2009
Eat to soothe that workout after-burn and power up your muscles
Photography: Anshuman Sen
1 WHITE BUN
p Exercises are more Why? It’s a quickly digested carbohydrate, n sitting dow e standing up. which enters your bloodstream fast and don eneficial if n doesn’t work b drives the amino acids, building blocks of Sitting dow n weaken your ca abs, which d midsection, protein from the chicken into your muscles. back an ur core This kickstarts muscle growth and blunts limiting yo . strength the release of cortisol, a stress hormone that causes your muscles to break down.
p! Standeuormed rf
2 HANDFUL OF WATERCRESS
Why? Manganese keeps your blood sugar levels balanced and the nutritional information website nutritiondata.com gives it 5 stars out of 5 for its ability to help you lose weight.
3 JALAPENO PEPPER SLICES
Why? These metabolism boosters not only keep your weight down but are loaded with antioxidants and vitamins A and C.
4 SLICED CHERRY TOMATOES
Why? These add vitamin B6 which helps your body use the protein from the chicken and cheese to build muscle.
5 STEAMED CHICKEN BREAST
Why? The bicep-bulking breast is rammed with 47gm of protein and steaming the chicken retains more of the protein than any other cooking method.
6 MOZZARELLA CHEESE
Why? One small ball provides your RDA of calcium and a Journal of American College of Nutrition study found that a diet high in calcium will drop your risk of being overweight by as much as 70 per cent. Further studies found that combining it with protein was the best way to keep bones strong. Season with half a lemon and black pepper.
WORDS: RAY KLERCK; IMAGING: KISHORE RAWAT
APRIL 2009 MEN’S HEALTH
YOUR WORKOUT STARTS HERE
Lower body circuit
Get a solid core for powerful punches
Works glutes, calves and thighs leg’s knee and repeat the move. Look forward and once you get in motion, stay in motion. Execute the move quickly and forcefully. Perform 3 sets of 10 steps on each leg, resting for 90 seconds between each set.
Stand with feet shoulderwidth apart. Hold a single dumbbell or kettle bell in front of your right shoulder, with your wrist facing away from you. Take a step forward with your right leg, letting your knee drop down to the ground. Stay in this crouched position and slide the other leg forward. Drop your left
Upper body circuit
Speed and power will keep you in the ring
Deliver the punch
Get strong, fast and powerful with these wrestling and mixed martial arts moves
he thing about wrestlers, martial arts experts and street ﬁghters is that they know the moves that pack power. If one is strong (and fast) enough to compete at the Ultimate Fighting Championships (UFC)—a professional mixed martial arts outﬁt that features unbelievable feats of agility and power—then aping those moves will no doubt give you the killer body you desire. “We need to teach our muscles to move quickly and accurately,” says Randy Couture, a UFC ﬁghter. That’s what this plan teaches you. Here’s a smashing six-week routine that will get you the explosive power you need to prove your credentials at the gym or even at the workplace by lifting the water-cooler. Follow this kick-ass workout two to three times a week with one day’s rest between sessions. And you don’t need to be ground to pulp to get the body you aspire for or charm the girls you want to date.
Works glutes, hamstrings, core and shoulders 2 Lower the bar towards your left leg while pivoting your feet left. When the weight is an inch from the ﬂoor, pull up to the start position using your chest and arm, and pivoting your feet back. Repeat on right side. Do 6 sets of 5 reps on each side.
1 Place a weight plate at the end of an Olympic bar, wedging the other end in a corner. Grip the weighted portion in your left hand, while holding the bar at arm’s length.
MEN’S HEALTH APRIL 2009
Do 4 of these. moving across so that your left hand now lands on the ball. Keep your back ﬂat and lower your body until your upper arms are lower than your elbows. www. resting 60 seconds between each set.com APRIL 2009 MEN’S HEALTH 97 . If you’re on a 1 Start by getting on your hands and knees on the ﬂoor. and then sprint 50 metres— that’s one set. Run normally but drive the knee that’s being lifted upward until that thigh becomes parallel to the ground. Do 4 sets of 12 repetitions. Repeat 8 times. Explosively push up and off with both hands. while resting for 60 seconds between sets. shoulders. immediately push off in the opposite direction and continue the drill for a speciﬁed amount of time. Jump with each step. Start with both feet together and push off laterally with one leg. Keep your toes on the ground with your feet perpendicular to the ﬂoor. resting 45 seconds between sets. Stand 2 metres from a wall. Keep your feet hip-width apart and your core tight throughout the move. This will get you airborne. set it for 30 seconds of bounding and 2 minutes of running at a lower speed. PHOTOGRAPHY: DREAMSTIME Lie in a pressup position. Run for 90 seconds after each 100 metres. Try with one arm to make it harder. Quickly straighten your arms and knees to lift both your upper and lower body off the ground. Perform 3 sets of 5 repetitions on each arm. Pop-ups 4 Works inner things and ankles Rest for a minute by running slowly. core.menshealthindia. triceps and abs Super ﬂy pressups WORDS: RAY KLERCK. Mark out a distance of about 100 metres. ILLUSTRATIONS: PIYUSH GARG. to develop quickness. landing on your feet in a crouch position. Perform no more than 6 sets of 6 repetitions. Straighten elbows to throw it against the wall. triceps and abs 3 Works chest. then repeat and attempt to better the previous number of reps done. resting 45 seconds between them.04/09 Muscle 2 Works legs and upper body treadmill. Hold a slight bend in your knees. Bend your arms slightly and push yourself up with your hands and on the balls of your feet. holding a medicine ball to your chest in both hands. Catch it when it returns. triceps and abs abs a second before you catch. Clap your hands together mid-air and land with your body weight on your arms. resting 30 seconds between sets. Upon landing. 2 Medicine-ball shufﬂes Works chest. arms and chest 2 Bring your knees forward and your upper body up. Lateral skaters Run for 5 minutes to warm up. bend your elbows until your chest touches the ball. Tense your Get into the pressup position with your hands slightly wider than your shoulders. Keeping your arms extended and your back straight. with your right hand on a medicine ball. Medicine-ball throws 4 Works chest. Bounding 3 Works legs. It should look like a bouncy run with long strides. then let your legs touch the ground. Repeat this 12 times. perform as many reps as you can for 20 seconds and record that number. and the left hand on the ﬂoor. Perform 4 sets. Repeat this 10 times.
especially if you want to be in shorts. Take a large step out at a 45-degree angle.com GROUND FORCE PHOTOGRAPHY: BETH BISCHOFF. but it stops you from using your neck muscles to help you raise your torso. 2 THE M tivator Start right 3 4 98 MEN’S HEALTH APRIL 2009 www. until the thigh that is lunging outward is parallel to the ﬂoor. flick the tap to cold. any preexercise meals should contain around 1gm of carbohydrates per kilogram of body weight. you’ll be establishing a behaviour pattern. Perform 2 or 3 sets of each exercise. then press your heels into the ﬂoor and stand. Keep your knees slightly bent and your back arched. 45-DEGREE TRAVELLING LUNGE Stand holding a pair of dumbbells at your sides. Rest for 60 seconds and attempt a distance half of the previous. Since our brains are wired to keep a chain reaction going. Experts can’t explain why. Do 6 to 8 repetitions with each leg. CALF-RAISE FARMER’S WALK Grab a pair of heavy dumbbells and rise on the balls of your feet. Exercising on the first day of the week sparks a chain reaction in your workout programme. especially when doing crunches. hamstrings and glutes—the major muscle groups that make up a strong bottom half. 1 DUMBBELL ROMANIAN DEADLIFT Stand with your feet shoulder-width apart and hold a pair of dumbbells in front of your thighs. Keeping your torso upright. quads. The temperature contrast increases blood flow and squeezes out lactic acid. lower your body until the thigh of the front leg is parallel to the ﬂoor. . Do 6 to 8 repetitions per leg. Pause. Remember that your back foot should keep pointing forwards. By making a good start to the week. then press yourself back up to the starting position. Flex appeal Flexing is good. 50MIN WORKOUT After your post-gym hot shower. Do 8 to 10 reps.menshealthindia. with your knee over but not past your toes. It gets blood pumping through muscles and accustoms them to remaining contracted. DREAMSTIME Never miss a Monday workout if you want to get into a good exercise routine. Carb up As a general rule. This lowerbody routine conditions your calves. Now push your hips back and bend at the the level of your waist until your torso is almost parallel to the ﬂoor and the weights reach to the level of your mid-shins. this will set the tone for the rest of the week. Get it licked Push your tongue firmly against the roof of your mouth.Muscle 04/09 Total body training series Bonus points Cold fusion Ground force G t the t Get the stumps you envy h with these moves AIM LOW > Chicken legs spoil an otherwise solid physique. Walk as far as you can until your grip or calves fail. Bring your back leg forward and repeat with that leg angled in the opposite direction. resting 60 seconds after each set. Place one foot on the bench so the top of the foot faces the ﬂoor. SINGLE-LEG BULGARIAN SPLIT SQUAT Stand with a bench about three feet behind you and hold a pair of dumbbells down at your sides.
2 3 2 Lie sideways on the roller. stop rolling. Place one leg on top of the other and lift your feet off the ground. CLOTHES: ADIDAS Lie face-down. Roll back and forth.Ease out 04/09 Cool down 1 Limber up Alleviate trigger points with these moves Words: Vesna Jacob Photography: Ritesh Sharma Most athletes and fitness enthusiasts have to face some degree of muscular or joint aches at least every now and then. To increase the intensity. 1 LIMBER UP MODEL: ATUL SINGH. bend the upper leg and take some weight off your lower leg. Lift your feet off the ground. Quadriceps self myofascial release strain your neck or shoulders. If a ‘tender point’ is located. If a trigger point is located. Hamstring self myofascial release 3 www. Bend your knees. If this is uncomfortable. stop and rest until the pain subsides. resting on your forearm. stop rolling. and rest on it until the pain decreases by 75 per cent. If a ‘tender point’ is located. rest on your forearms and place your quadriceps onto a foam roller. Self myofascial release techniques (SMRT) can be used to reduce chronic pain and to rehabilitate you from a range of injuries. but don’t arch your back. Don’t Iliotibial band self myofascial release Position your hamstring muscles on the roller with hips unsupported. place one leg over the other so that only one leg at a time is on the foam roll.menshealthindia.com APRIL 2009 MEN’S HEALTH . Roll to and fro from knee to hip. and rest on it until the pain decreases. Roll from your outside thigh to your knee.
replicate this chart 50-MINUTE WORKOUT Ground force (p98) WEEK 2 WORKOUT 2 S1 S2 S3 S1 S2 S3 WORKOUT 1 S1 WORKOUT 2 S2 S3 S1 WORKOUT 1 S2 S3 S1 WEEK 3 WORKOUT 2 S2 S3 S1 WORKOUT 1 S2 S3 S1 WEEK 4 WORKOUT 2 S2 S3 WEEK 1 WORKOUT 1 EXERCISE S1 S2 S3 Dumbbell Romanian deadlift 45-degree travelling lunge Single-leg Bulgarian split squat www.UPPER BODY CIRCUIT(B) LOWER BODY CIRCUIT(A) ✁ ✁ 100 04/09 The grid WEEK 2 WORKOUT 2 WORKOUT 1 WORKOUT 2 WORKOUT 1 WORKOUT 2 WORKOUT 1 WEEK 3 WEEK 4 WORKOUT 2 Use this chart to track your progress through this month’s workouts—keeping a record is a great self-motivator! MEN’S HEALTH APRIL 2009 MUSCLE Deliver the punch (p96)* WEEK 1 WORKOUT 1 EXERCISE x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x S1 S2 S3 S4 S5 S6 S1 S2 S3 S4 S5 S6 S1 S2 S3 S4 S5 S6 S1 S2 S3 S4 S5 S6 S1 S2 S3 S4 S5 S6 S1 S2 S3 S4 S5 S6 S1 S2 S3 S4 S5 S6 S1 S2 S3 S4 S5 S6 x x x x x x x x x x x x x x x x x x x x x x x x x x Duck walk x x x Bounding x x x x Pop-ups x x Lateral skaters x x x x Wrestles x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x Medicine-ball shufﬂes x x x Medicine-ball throws x x Super ﬂy pressups *For additional workouts and extra weeks.com Calf-raise farmer’s walk .menshealthindia.
Double The Orgasms sms ROCK HARD ABS! See Results In Just 7 Days! BANISH SH CK BACK AIN PAIN UPGRADE ADE E KANISHK SALUJA The Men’s Health Guy BONUS! S FLIP THI ISSUE Kareena Katrina Deepika Charm Any Woman Into Bed RNI No. A-61.P. DELENG/2006/18661 YOUR UR UR STYLE LE LE www. : 1800-1800-100 You can also write to us at: MEN’S HEALTH.com .menshealthindia.) ✉ @ wecarebg@intoday. NOIDA-201301 (U.ALL THAT A MAN NEEDS. GET PRICE OFF UPTO 30% SPECIAL! 8 MUSCLE-BUILDING FOODS YOU’RE NOT EATING! p52 p ® Subscribe NOW!!! MARCH 2009 | Rs 75 THE MAGAZINE MEN LIVE BY DROP 5KG WITH BEER! Free Workout Poster Electric Sex ex Half The Work.com Bust ust A Bad Mood ood Instantly tly WHAT WORKS BETTER? SAUNA VS STEAM. CARDIO VS WEIGHTS HTS T NEW SUBSCRIPTION OFFER 3 years Cover Price @ Rs. Sector-57. NOW AT AN UNBEATABLE PRICE.75/You Save You Pay 2700/810/1890/- FABULOUS BENEFITS Free delivery to your home or ofﬁce Money back guarantee 24 hours customer service 1 year 900/180/720/- ☎ Call from Delhi: (95120) 2479900 Rest of India: (0120) 2479900 Toll Free No.
Sorry to say. there’s a reason.Spoils You’ve done the work. none of that impresses the discerning Men’s Health guy. For someone starting out. but never married. and why you should too… W hy are we featuring last month’s cover girl who every magazine has already fought over? Well. . gaping affection. you work out harder.” she said on being asked about her past relationship. when rumour mills of her being the next Bond Girl started churning. pamper yourself with the very best there is MIND feast your eyes and titillate your eardrums with the best in music and ﬁlms BODY you work hard. is Freida’s graceful handling of certain rumours. Then. Freida went on record to deny it. she was made into a fashion icon. That alone is worth our applause and well. now reap the rewards SOUL lift your spirit by lowering your account balance. to take such a stand speaks volumes. Every move of her’s was charted. instead. many a starlet would let such rumours swirl. Freida Pinto was the star for everyone around ‘coz of her great luck with Slumdog Millionaire. After all. “Yes. that’s why! Last month. and despite some faux pas on certain red carpets. I was engaged. What does. now party hard too —eat well and drink with gusto WORTH Your Time the crush FREIDA PINTO Why we love her.
For bookings and other information. 1 See what’s on offer before ﬁlling your plate. It’s perfect for an evening in with your girl. You need to pick right. a character from its pages comes to life. The movie. This lands the duo in some tricky situations and that’s how the adventures start. If you’re in Delhi. digitally re-mastered from original tapes. It’s never boring to watch a fantasy ﬂick. Take these pointers on navigating your buffet the healthy way from Dr Rupali Datta. 3. log on to www. Ray Charles — Genius: The Ultimate Ray Charles Collection.barduttspalace. Switzerland. Concord Records has released a 21-song anthology of the legendary singer/ composer’s most fabled recordings. is worth every penny once you tee-off at the course of your choice. INKHEART T 2 Keep in mind what you really want to eat. MUMBAI he Mummy-slayer returns to the big screen this summer in what promises to be a special effects bonanza! Mortimer “Mo” Folchart (Brendan Fraser) and his 12-year-old daughter Meggie (Eliza Hope Bennett) share a passion for the written word and end up getting trapped. beer and juices. with all it’s CGI-aided imagery twist. 4 Don’t eat near the table. chief. it’s Ray Charles! ow about a relaxing game of golf in the Swiss Alps to beat the summer heat? The Bardutt’s Palace Hotel. clinical nutrition and dietics department. The package. Café. This will ensure you eat small portions . so grab those giant buckets of popcorn and get ready for a two-hour escape this summer. And if you’re in Mumbai. is one of the oldest courses in Europe. 5 Start with vegetables and try to keep the balance with one fried and one steamed dish. WORTH Feasting 1 2 WORDS: AARON ROHAN GEORGE. Every time they read aloud from a book. THE HYATT. man. PHOTOGRAPHY: VIKRANT C (FREIDA PINTO).’ ‘What I’d Say. Fortis Healthcare. 2. The meal boasts of a ﬁve-interactive kitchen spread from continental to Indian. The diversity of the collection is impressive in it’s own right—from blues to country to Beatles.040 Swiss Francs. going to and fro will keep you from overeating . CAFÉ.’ and ‘I Can’t Stop Loving You’. this album has it all. promises a visual treat. head on to The Hyatt Regency’s Café for its fabled Sunday brunch. 2009. then head over to Bonobo in the heart of Bandra. founded in 1893. is offering a special ‘Golf Delight’ package that will ensure you tee off to your heart’s content! The three-night package for two people comes with a 220 per cent reduction on the green fees and preferential tee-off time at the fabled Zouz-Madulain or Samedan golf course. Why Watch: 1. There’s also unlimited champagne. the Engadine Valley. has been chosen to celebrate Ray Charles’ music. A Brendan Fraser ﬁlm always promises a fair dose of humour. wine. NEW DELHI AND BONOBO. 3 Start off with salads. 3. contains some of the legendary singer’s biggest hits. which generally require a prerequisite of a minimum handicap of 33 at Samedan and 36 at Zouz-Madulain. Come on. On offer are live egg and grill counters spoiling you for choices along with pitchers of sangria and margaritas.com H APRIL 2009 MEN’S HEALTH 103 . located in the picturesque resort town of St Mortiz. priced at 2. the ZouzMadulain course is one of the most exhilarating championship courses in the world right now! Both are 18-hole courses. 2. The Hyatt Regency Bhikaiji Cama Place. New Delhi Tel: (011)26791234 Bonobo Kenilworth Mall Phase 2 Off Linking Road Bandra West. RAY CHARLES-GENIUS COURTESY: CONCORD RECORDS. Why Buy: 1.you think therefore you are MIND you cannot live by exercise alone BODY WORTH Watching screen test brunching right W ant to have a stellar buffet dining experience? Start by choosing the right place. Mumbai Tel: (022)26055050/26055353 WORTH Desiring reasons to be rich SOUL playlist T WORTH Listening golfing high Ray Charles – Genius: The ultimate collection he 7th of April. including ‘Hit the Road Jack. While the Samedan.
20 The game-winning moment—after all that practice—when your hands. When life has been so good to you that you don’t mind the time it begins to end.. Can you say ‘engine restart’? 8 The last piece of clothing (hers!) to slip to the ﬂoor. arms and legs ﬁnally do exactly what your mind tells them. PHOTOGRAPHY: CORBIS 13 Her to beg you to stop with the foreplay and bring it on home. WORDS: MIKE ZIMMERMAN. 3 Your second reaction. 2 Your car’s idle to kick down a few hundred rpms after a cold start. 5 Your wife or girlfriend to hit her mid-30s—when her libido catches up with. 7 Gravity. Sure it’s easier to buy a pirated one. and probably outburns. 21 Death. The realisation that the destination is usually worth the wait. 18 The day when you deserve some respect— and get it.com .. 6 The new business cards with your new title. 9 A cold beer on a hot day. Figuring out the meaning of life seems important when you’re young. but you can’t know the meaning of life until you’ve had a life. after the ﬁrst thermonuclear ﬂash of anger. season ﬁnale. your own. 15 The rare sequel. 11 The girl in the skimpy dress to walk into your ﬁeld of vision. 22 things that prove patience is a virtue 1 The day your strength catches up with your ego. 104 MEN’S HEALTH APRIL 2009 www. 12 The movie’s release on DVD. 19 The ﬁrst time you stare into the eyes of your partner and know that the sex you just had was amazing for both of you. MH 16 Your kid to tell you what he thinks. You won’t appreciate it as much if you get it merely via liposuction.menshealthindia. or cricket match that actually lives up to its hype. 4 Sex with your woman after you get back from a long business trip. If you turn your head. Brace for the moment when all that’s left to do is simply enjoy your vacation. 14 A hard body. the woman you’re with will notice. 10 Wisdom. but remember: A small crime creates a mighty problem.THE GUY LIST Bust Stress Issue The Wait for it. You’re classier than that. Needing a spot on the ﬁrst rep of the ﬁrst set doesn’t impress anyone. aren’t you? 17 The second encore.
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