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WARNING: EXPLICIT MATERIAL INSIDE!

MALAYSIA
FEBRUARY 2015

MALAYSIAS NO.1 MENS LIFESTYLE MAGAZINE

28 DAYS TO

YOUR BEST
BODY EVER
Build Bigger Muscle
Gain More Strength
Carve a Six-Pack

100% USEFUL!

www.mens-health.com.my

LESS STRESS,

MORE42 Ways
FUNto
Work Smarter
P88

MH WOMAN

Melinder Bhullar
on what she looks
for in a man

FIGHT FAT
& WIN!
P76

SUCCESS SECRETS
FROM MILLIONAIRES

L
A
I
C
E
P
S
X
E
S
E
TH
P60

E
F
I
L
R
U
O
Y
P
U
E
C
I
P
S
O
T
69 TIPS

TRAINING GROUNDS

PICK
A RIGHT GYM FOR YOU NOW
P54

ISSN 1675-6932

P68

RM10

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MORE ATTITUDE
adidas Performance expands its
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Questra
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Check out the collections at adidas Performance boutiques, selected Parkson, Metrojaya and Aeon stores.

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Duramo
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The two adidas Performance collectionsQuestra and Duramointroduce new

members to the family. While the former makes strides with the most vibrant and

dynamic colour extensions t for the wild at heart, the latter showcases gold-tone
plating with a stark of white which ingeniously contrasts yet compliments its
successful Black and White predecessor.

____
COVER STORIES

02.15
36
YOUR BEST

BODY EVER

Want to be super fit?


Follow MH Guy Kashs
plan.

54
PICK A GYM

Start looking outside


the box.

60
SUCCESS
SECRETS

Steal these money tips


from wealthy men.

68
KEEP HER

WANTING MORE
Discover the science
behind love and lust.

76
LOSE YOUR GUT

Build the body you want


and keep it.

88
WORK SMARTER
And rack up hours of
free time!

4 FEBRUARY 2015

02.15
MORE USEFUL STUFF!

CM

P17

P42

P56

MY

P104

CY

12

26

14

32

DRIED VS. FRESH HERBS


They have their pros and cons,
so use both.

PROTECT THE BRAIN


Do it naturally with coffee.

17

BE YOUNG AND HEALTHY


Stop seeking that miracle pill
and start exercising.

18

GAIN MAXIMUM
STRENGTH
Which exercise gives you the
best result? Read to find out.

CHECK YOUR POSTURE


Sit up straight to improve your
work performance.

GET NOTICED
Update your collection of pick
up lines.

34

MAKE HER LAUGH


A good sense of humour will
get you far.

42

SEAFOOD!
Just because they could make
you randy!

20

48

24

56

PUT DOWN THE BREAD


Cut carbs and not fat for a
better heart health.

ARE YOU CHALLENGED?


A rivalry can help you push
yourself harder.
6 FEBRUARY 2015

96

BE OPEN TO
COINCIDENCE
It might be trying to
tell you something.

CMY

ON THE COVER KASH AND MELINDER BHULLAR


PHOTOGRAPH MARCUS WONG/BLINK STUDIO ART
GROOMING JOEY YAP
KASH WEARS GUESS JEANS; TOP AND SHORTS ARE
MELINDER BHULLARS OWN

104

DRESS THE PART


Make every item you
put on counts.

112

GO WITH RUBBER
Replaceable, flexible
and waterproof.
What more could
you ask for?

PLAY WITH RED


How to pull off the colour of
passion.

UP YOUR SEX APPEAL


Succeed in the dating
competition.

The reporting in Mens Health is meant to increase your


knowledge of current developments in health. Because
everyone is different, the ideas expressed by researchers
cannot be used to diagnose or treat individual health
problems. A doctor can best guide you.

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8 FEBRUARY 2015

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Development & Partnerships
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Director Content, Rights and


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GLOBAL EDITIONS/EDITORS-IN-CHIEF

LATIN AMERICA
Francisco Cuevas

AUSTRALIA
Bruce Ritchie

INDONESIA
Nino Sujudi

SERBIA AND
MONTENEGRO
Ivan Radojcic

BRAZIL
Sergio Xavier

ITALY
Enrico Barbieri

SINGAPORE
Kelvin Tan

ARUBA

GUATEMALA

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Asset Abdirov

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Zhou Song

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Jan Peter Jansen

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Patrick Guerinet

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ROMANIA
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UNITED STATES
Bill Phillips

INDIA
Aroon Purie

RUSSIA
Kirill Vishnepolsky

NICARAGUA
MY

CMY

MENS HEALTH MALAYSIA BOARD OF ADVISERS


HONG YA CHEE
Chief Nutritionist, iLife Nutrition
JERRICAN TAN
CSCS, ACE, Director,
FIT Malaysia
DR JAMEELA SATHAR
MD, MRCP, Senior Consultant
Haemotologist,
Ampang Hospital
DR MOHD HUSNI ADMAD
MBBS (Mal), M.S. ORL,
Head and Neck Consultant,
Gleneagles Hospital
DR GEORGE LEE
MA MB BChir FRCS (Urol), Clinical
Associate Professor at Monash
University, Sunway Campus

CY

A/P DR IRENE LEE CHEW KEK


Consultant Dermatologist,
Dermatology and Aesthetics
Clinic, Laurent Bleu Clinic
THOMAS LING
Certified Sommelier, UK,
Certified Specialist of Wine
and Spirits, US, Certified Sake
Professional Sake Education
Council, Japan
DR HARJEET SINGH
MBBS (India), MS Ortho (UKM),
MRCS (Edinburgh), Consultant
Orthopaedic and Sports Injury
Specialist, Columbia Asia Hospital
DR MARTHA LEE
DHS (US), Clinical Sexologist,
Eros Coaching

DR EUGENE WONG
MBBS, MS Ortho (Mal)
DipSurgAnat (Melb) AM (Mal),
Adult and Pediatric Spine and
Orthopaedic Surgeon,
Pantai Hospital
DR YAP YEE GUAN
BMedSci (Nottm), MBBS
(Nottm), MD (Lond), CCT (UK)
(Cardiology & Int Medicine), Eur
Cardiol (Europe), Consultant
Interventional Cardiologist,
Prince Court Medical Centre
DR SAM HUNTER
Mtech Chiro (RSA),
Consultant Chiropractor,
Clinic Director, TAGS, Spine and
Joint Specialist Clinics,
Ampang and Penang

MALAYSIA #IWILL

BRAND HOUSE:
SURIA KLCC LOT 335 LEVEL 3 PAVILION MALL (APR. 2015)
MID VALLEY MEGAMALL (APR. 2015)

UnderArmourSEA

UnderArmourMY

CALENDAR

IN FEBRUARY
FROM THE EDITOR

Dance Dance AsiaCrossing the Movements

Experience the ultimate dance off when three of Japans hottest


street dance troupes Wrecking Crew Orchestra, Time Machine
and Blue Tokyomakes an entry into town. The project by Japan
Foundation Asia Center takes place until February 8 at
Kuala Lumpur Performing Arts Centre.
www.ticketpro.com.my

11

Tales from the Bedroom 2

Ready to have your funny bone tickled? The second


installation of Tales from the Bedroom explores
laughter-inducing situations like awkward one
night stands and comedic pillow talk. The two-hour
comic fest at Kuala Lumpur Performing Arts Centre
is on until February 15.
www.klpac.org

12

Boyce Avenue Live in


Malaysia!

YouTube sensation Boyce Avenue heads over to


Malaysia for one night only at KL Live. With over
6.5 million YouTube subscribers and 1 billion total
views, heres your chance to rock on with more
than 2,000 fans in the bands Malaysian debut!
www.ticketpro.com.my

February 1

13

Casablanca at the Malaysian


Philharmonic Orchestra

Experience old Hollywood nostalgia at the


Malaysian Philharmonic Orchestra when they
provide the live score to a full screening of
Casablanca. Starring Humphrey Bogart, the film
won several Academy Awards while composer
Max Steiner was nominated for Best Music Score.
mpo.com.my

Guess what? We bet you think about it as often as the guy next
to you. And yet, for some reason it seems as though theres
neither the right time nor place for two decent blokes to initiate a
serious and sensible dialogue about it.
Hence we decided to take the first step here with our 69
sex (in the broadest sense of the term) tips on p68. This is by
no means an exhaustive list but let this be the start of many to
follow nonetheless. On p56, for example, we lay down six new
rules on how you can evaluate your sex appeal. Why do you
need to know them? Well, its because they are especially useful
and important, which would confer you that competitive edge.
More tricks can be found on p34, not to mention advice from our
Girl Next Door contributor Vivian Chong on p32.
Which brings us to a thought-provoking piece about
coincidence on p96. Are the people in your livesfriends,
companions and womentruly there by chance? Or have we
pulled them into our web through networks and factors were not
privy to? As much as we like to think that we are the masters
of our own destiny, the following quote offers some food for
thought: By creating meaning out of coincidence, we build a
sense of personal order and control in our lives. We suggest you
approach this with your skepticism leashed and an open mind.
Enjoy the issue!

19

Chinese New Year

The Lunar New Year is upon us once again, this


time ushering in the year of the goat. Take part
in the festivities marked by family reunions, open
houses and the exchange of ang pau money
packets. Catch riveting lion and dragon dance
performances if you can!
www.tourism.gov.my

WATCH OUT

John Ng
Editor

We Run KL

Get set, go! Test out your endurance levels and give your health a boost at Nikes We Run KL event.
Kicking off at 5.30am, participants to the run will undergo a 21km route while taking in the morning sights
of Kuala Lumpur.
www.nike.com/werunkl
10 F E B R U A R Y 2 0 1 5

Mens Health Malaysia

@menshealthmy

@menshealthmalaysia

PHOTOGRAPH CY WONG; BANANA REPUBLIC POLO SHIRT, PANTS AND BELT, EDOX WATCH

Knowing is Growing

Ask MEN'S HEALTH

LIFE QUESTIONS, ANSWERED

-STEPHEN

It depends. How long have your spices been sitting on the rack?
Dried herbs lose some of their essential oils and potency if stored for
an extended period of time, says Danielle Omar, a dietitian based in
Virginia. Try this easy test: If you dont get a whiff of the herb when
you open the jar, replace it. And avoid storing spices on the
windowsill; keep them in a dry, dark place instead. But if youre
storing them properly, you wont gain or lose much (other than taste)
by choosing dried over fresh. While the drying process does strip
herbs of some vitamins and healthy fats, it also locks in cancerfighting antioxidants. Dried oregano, for example, has nearly 17 times
the antioxidants of fresh leaves, according to a study published in
Nutrition Journal. Because certain dried herbs are much more potent
and concentrated than fresh, Omar recommends using about half the
amount the recipe calls for if you do need to substitute. Of course,
that means any extra antioxidants from the dried leaves may be
negligible. So heres your recipe fix: Use both. Sprinkle in dried herbs
while the dish is cooking, and throw in fresh herbs at the end to
impart taste and flair.
12 F E B R U A R Y 2 0 1 5

Why does chocolate and peanut better


seem like such an irresistible
combination?
-DAVE

Well, partly because about 90% of taste is the result of


smell, and in the case of peanut butter and chocolate,
the complex interplay of their odours works very well.
The flavour and composition of roasted nuts are
close to those cocoa beans, but complementary, says
Dr Gregory Ziegler, a Penn State University professor
of food science who studies chocolate. The soft nut
oils add some punch too. If they mix with the cocoa
butter, it causes everything melt more quickly in your
mouth, releasing the flavour in a burst, Ziegler says.
At the same time, aromatic compounds like pyrazines
are also lighting up your limbic system, a brain region
that controls your memories and emotions, says
Cynthia Lipka, president of the Society of Flavor
Chemists. This boosts your feelings of satisfaction by
tapping into deep-seated memories of moments when
you indulged in the combo, such as the morning after
Valentines Day or that time you tripped and your
chocolate fell into someones peanut butter. For an
even bigger hit, try the combination at a warmer
temperature, just before it starts to melt.

Ive been going to a hookah lounge. Its


safer than cigarettes, right?
-DON

What are you smoking, dude? Dont let the fancy


rigging fool you: Sucking on a hookah is as
w w w. m e n s - h e a l t h . c o m . m y

PHOTOGRAPH INMAGINE

Do I lose any health benefits by using


dried herbs over fresh?

Ask MEN'S HEALTH

LIFE QUESTIONS, ANSWERED

I want to make compost for the plants on


my apartment balcony. How do I avoid
attracting rodents or stinking up the
place?
-TIMOTHY

We get it: You want a garden, not a zoo. All you need to
create a healthy compost is the right balance of browns
(shredded newspaper or straw) and greens (fruit and
vegetable scraps). Its the classic mix for an indoor
operation, says Chris OBrien, director of American
Universitys Office of Sustainability. This can be as
simple as throwing everything into a lidded bucket and
alternating layers of paper and food scraps. Poke holes
in the lid, since air circulation is as important as the
browns-to-greens ration for keeping smells at bay.
Then mix the contents of the bin before adding
anything new to the pile. If you find that the food isnt
decomposing fast enough, OBrien suggests
vermicomposting, which involves adding earthworms
to the mix. Theyll eat and poop, turning organic
material into rich soil. When your compost is full and

ready, dump it into a larger outdoor bin or use it in your


plants and helps your pots retain moisture. Just avoid
adding meat to your compost mix. It doesnt break
down easily, and the smell could be a dinner bell for rats
and other critters. Youre green, not gross.

Does Nootropic work by protecting the


neurons in my brain from damage and
strengthening neuroplasticity?
-JEFF

The science is still foggy on these so-called smart drugs.


Nootropics have been proven effective among people
who suffer from cognitive deficits, including Alzheimers
disease, but whether they provide brain-boosting effects
to the average, healthy guy is still unclear, says Dr Emily
Deans, a Massachusetts psychiatrist. While supplement
companies often have an impressive list of references for
their products, those references are usually rodent
studies of the individual ingredients, not human trials of
the product, she says. And consider the possible side
effects: Certain Nootropics may slow your heart rate and
cause diarrhea. In some cases, long-term use could cause
the benefits to backfire and instead lead to reduced
functioning, irritability, insomnia, and anxiety. If you just
want an extra edge at work, stick to a proven brain
supplement: Coffee.

Why does the sound of fingernails on the


chalkboard drive me nuts?
-WILLIAM

According to Dr T.E. Holt, your primal instincts are to


blame. The high-pitched sound is similar to an infants
cry or a predators shrieknoises that can trigger your
fight-or-flight-response: When UK researchers had
people listen to a variety of unpleasant sounds, MRI
scans showed that the nails-on-a-chalkboard screech lit
up the participants amygdalae. This brain control
centre governs the bodys automatic response to stress.
Plus, a sound like this falls within the 2,000- to 4,000hertz frequency range, where the ear is most sensitive.
Human speech is also within this range. Thats beneficial
when youre straining to hear a quiet conversation over a
candlelit dinner, but not so much when your girlfriend
scratches her fork against the plate.

I keep hearing about


omega-7 fatty acids.
Are they important?
-ROB

If only we had an omega scale where 10 was tops and one


wimpy. Instead, fatty-acids can be mega-confusing. Research
shows that upping your omega-7 intake may improve cholesterol
levels and increase insulin sensitivity. But unlike omega-3s, which are
important for heart health, omega-7s are considered nonsessential
you dont need them in your diet to survive. And while palmitoleic acid, one
of the omega-7s being studied, is found in full-fat dairy, the nutrients greatest
benefits to your body may be one the outside. Fatty acids can be helpful for dry skin because they have
an emollients effect, says Dr Diane Berson, an associate professor of dermatology at Weill Cornell
Medical College. Oil from a plant called sea buckthorn, which is rich in omega-7s, helps your skins
epithelial cells heal faster when applied to burns, cuts or dryness.

14 F E B R U A R Y 2 0 1 5

At 53, Im sick of being


the short guy. Is limblengthening surgery
worth trying?
-MIKE

You have to decide if youre willing


to pay the high price for height:
Ten of thousands of dollars, four to
five months of serious recovery,
and a risk of long-term nerve
damage and problems with
muscle mobility. During the threeto five-hour procedure, doctors cut
your femurs and place titanium
alloy rods into the marrow cavities.
Then, over the next four months,
those rod expand gradually while
your body generates bone tissues
to fill the space being created
around them. By the end, youll be
two to four inches taller. Now,
whats important to understand is
that limb lengthening started as
reconstructive surgery for people
with birth defects or uneven legs
not as a fix for a mans perceived
shortcomings, says Dr Shahab
Mahboubian, an orthopedic
surgeon at the Limb Lengthening
Institute of Los Angeles. So while
doctors will perform the procedure
on healthy people, most
recommend that a prospective
patient check with a psychologist
to make sure his head is in the
right place before committing.
w w w. m e n s - h e a l t h . c o m . m y

PHOTOGRAPH DREAMSTIME (MACADAMIA)

dangerous as any other kind of smoking. Sure, its a


water pipe, the tobacco may be flavoured, and it
feels social. But its hardly safe, says Dr Mary
Martinasek, an assistant professor of public health
at the University of Tampa. Studies estimate that
in a typical session, which usually lasts at least 45
minutes, you can inhale about 10 times as much
carbon monoxide, 40 times as much tar, and 30
times as many of some carcinogens as from a single
cigarette. Whats more, just two hours in a hookah
lounge can cause nausea, headaches, and dizziness
in some smokers and even in nonsmokers just
hanging out. Thats because of the carbon monoxide
emanating from the hookahs charcoal, which even
the tobacco-free kind contains. Still arent ready to
put down the pipe? A study in Nicotine & Tobacco
Research found that even occasionally smoking a
tobacco-free hookah can impair recovery of your
lung cells, which can contribute to future lung
diseases. Sharing a pipe can also increase your risk of
the common cold and even more serious diseases,
such as TB, Martinasek warns.

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Bulletins
The latest news on health, sex, nutrition, exercise and weight loss

PHOTOGRAPH DREAMSTIME

Exercise:
The Fountain
of Youth
Mankinds quest for the elixir of life is nothing
newbut scientists have confirmed that the
best anti-ageing pill may be something thats
always been accessible to us: Exercise.
According to a study by the New Scientist,
individuals with lifelong exercise habits
have the mitochondrial function of people
half their age, staving off sarcopenia
muscle lossto prevent disease and
frailty. In addition to being a cheaper
alternative to purchasing pharmaceutical
supplements (a jog in the park costs close to
nothing), exercise triggers the bodys release
of endorphins and alleviates your mood.
FEBRUARY 2015

17

Muscle Bulletin
Dress Right, Recover Faster

POWERLIFT FOR MAXIMUM STRENGTH

The verdict on which training method produces the best strength gains
volume-equated bodybuilding or powerliftingis out. The Journal
of Strength & Conditioning Research reports that although the two
training methods resulted in similar muscle size gains in a
study of 17 men, powerlifting ultimately stayed
true to its name and yielded more
significant gains when it came
to strength.

18 F E B R U A R Y 2 0 1 5

Partial Squats
Vs. Full Squats

86
Lower risk of
suffering from a
heart attack for men
who got regular
exercise and kept a
waistline of less
than 95cm.
Source: Journal of the
American College of
Cardiology

FOR UP-TO-THE-MINUTE
MUSCLE TIPS, GO TO
MENS-HEALTH.COM.MY

The next time you hit


the squat rack, give the
partial squat a second
glance. In a seven
week study of 17 gym
goers, the guys were
given programmes that
included either the full
(90-degree) or partial
(120-degree) squats.
Researchers noted that
study participants
doing partial squats
achieved greater
muscle activation
and performance
gains, especially in the
first three weeks. The
greater gains may be
attributed to the fact
that partial squatters
are able to train at
higher intensities during
the first three weeks,
compared to individuals
doing full squats.

PHOTOGRAPHS DREAMSTIME (WEIGHTS, CYCLING & RESET)

The next time you see a bloke wearing compression pants, dont think ballet
tights. A study published in Medicine & Science in Sports & Exercise followed
nine trained men as they took part in the same gruelling exercise on two different
days. The guys were required to wear a compression garment for 24 hours after
one workout and regular clothes after the other. The results? An accelerated
recovery rate for upper body muscles and residual soreness within
three to eight hours after exercise when compression garments were
worn, compared to without. Lower limb muscles experienced faster recovery
rates too, but not as much.

RESET YOUR BODY

According to researchers
at Swedens Karolinska
Institutet, long-timers
to endurance training
experience positive
changes to the
epigenetic pattern of
their skeletal muscles.
As these changes
correspond with genetic
activities surrounding
improved metabolism
and inflammation,
they may be linked to
other exercise benefits
including the prevention
and management of
health conditions like
heart disease, diabetes
and obesity.

Seriously, put down the


bread: Cutting carbs,
not fat, makes for a
healthier ticker,
according to a study
published in Annals of
Internal Medicine. After
one year, the increase in
HDL cholesterolthe
good kindamong carb
cutters was four times
that of people on a lowfat diet. Lower carb
intake means your body
burns stored fat for
energy, leading to
improved heart health,
explains study author Dr
Lydia Bazzano. Just be
sure to opt for healthy
fats, such as olive oil.

DIET DONT

Weight-Loss Bulletin

OIL UP FOR
YOUR HEART

Gain of Thrones

Careful: What you watch on movie night might


just turn your weight-loss plan into a fantasy.
Actionfilms or TV shows may cause you
to overeat, say Cornell University researchers.
Study participants who watched a loud, highintensity Michael Bay movie ate nearly twice as
much food (by weight) and 65% more calories
than those who watched the interview show
Charlie Rose. A fast-paced film may distract
you, causing you to eat more than you should,
says study author Dr Aner Tal. Heres a smart
snacking trick from Tal: Use the distraction to
switch from chips to carrots or any healthy food
you might otherwise avoid. Eating in front of
exploding cars and intense chases may help you
swallow the medicine more easily, he says.

your own way: Popular


diets all produce similar
short-term results, a
JAMA review reveals.
People lost an average of
8kg in six months,
regardless of their
programme, before the
backsliding began. Some
diets may be harder to
stick with than others,
says researcher Edward
Mills. So choose one you
can maintain over the
long haul; for MH US
nutrition adviser Alan
Aragons take, turn to
page 76.

20 F E B R U A R Y 2 0 1 5

24
Reduction in peoples
food cravings after
they played Tetris for
three minutes
Source: Appetite

FOR UP-TO-THE-MINUTE
WEIGHT-LOSS TIPS, GO TO
MENS-HEALTH.COM.MY

STAY FREE
FROM INJURY
Is your body weight hurting you? A Canadian study published in the
International Journal of Obesity found that normal weight men often
incur sports related accidents while those with BMIs over 35 are
at greater risk of injury from everyday activities such as
cleaning home and using stairs. And the most frequently
strained body parts include injuries to the knee joints, lower legs and
shoulderswhile at home. So thats one more reason why you
should lose that excess flab to stay fit in every sense of the word.

EDITED MELISSA ROMERO PHOTOGRAPH JUAN MONINO

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Nutrition Bulletin
Beet Competition and Heart Failure

22 F E B R U A R Y 2 0 1 5

Heres something thatll


help you breathe easier
if exercising gives you
bronchoconstriction
(the blockage of airways
that cause respiratory
issues like coughing and
shortness of breath):
Vitamin C. According
to a study analysis in
Allergy, Asthma & Clinical
Immunology, vitamin
C may help alleviate
moderate bouts of
exercise-induced
bronchoconstriction
(EIB). Though the
findings are still
preliminary, vitamin C
may offer a safe and
inexpensive breathe of
relief to your EIB woes.

63
of 500 adults believe
having the line added
sugars to the nutrition
facts label would be
helpful.
Source: Obesity. A Research
Journal

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MENS-HEALTH.COM.MY

Low carb diets have


gotten a bad reptheyve
been finger pointed
for causing lethargy
and reducing exercise
motivation. The Journal
of the American College
of Nutrition tracked 43
overweight and obese
adults on either a low
carb, high fat (LC) diet
or a high carb, low fat
(HC) diet over a period
of one year. Although
the two diets comprised
different breakdowns of
protein, carbs and fat,
their total calorie count
was similar. Both groups
experienced fat mass
reduction and weight loss
after 52 weeks, but LC
dieters achieved more
significant absolute
fat free mass loss,
thanks to its greater fat
oxidation properties.

PHOTPOGRAPHS DREAMSTIME (BEETROOT & KIWI)

Need more reason to broaden your culinary


repertoire to fish? A 7-year study of over 1,500
elderly Chinese individuals on cognitive
abilities through recall exercises, numerical
problems and general knowledge questions
revealed that regular fish-eaters over the
age of 65 experience less cognitive decline
compared to those who didnt even touch
it once a week. Researchers estimated
the degree of mental acuity between
individuals who dined on fish frequently
and those who rarely supped on it to be 1.6
yearsfish consumption may lessen agerelated mental decline.

CLEAR THE
PATHWAYS
WITH VITAMIN C

LOW CARBS:
JUST A FAD?

Fact: Beetroot juice increases blood flow to skeletal muscles during exercise.
According to a study on lab rats, the juices nitrate heavy content was found to
be responsible for increasing blood flow to fast-twitch muscle fibres
used for explosive running. Athletes engaged in sports that depend on
explosive running such as rugby could potentially take advantage of this effect.
Heres an added bonus: Beetroot juice can also improve the quality of life for
heart failure patients.

STAVE OFF DEMENTIA


WITH FISH

ON THE RADAR

Seven Minutes
toSuperfit

Indoor rowing is the ultimate calorie-burning,


muscle-forging cardio workout. This month, try
the ultimate power endurance test: The
2,000-metre rowing time trial. To win against
your buddy, train doing 60-second rowing
sprints; Canadian research suggests that this
strategy can lower your 2K time. Men who did
10 sessions (four to six sprints each) over a
four-week period shaved four seconds off their
2K timeseven though they cut back on total
training time by 45%. Sprints prepare you to
maintain a faster pace for a longer distance,
says Greg Hammond, a trainer for Concept2.
Shoot for a 2K time of 7:15. Lock down your form
with the tips at left.

2/ Drive Hard
Push explosively with your legs, open your hips,
and squeeze your lats as you pull the handle.

3/ Finish Strong
Lean back a bit and contract your abs, glutes, and
quads as you pull the handle to your belly.

15
seconds of all-out
effort at the start ofa
1,500-metre bicycle
race can cut your
finishing time by 3%.
Source: Journal of Strength
and Conditioning Research

FOR UP-TO-THE-MINUTE
CARDIO TIPS, GO TO
MENS-HEALTH.COM.MY

24 F E B R U A R Y 2 0 1 5

ZEN WORKOUT

Practise yoga for better mental, spiritualand


physical health. The risk factors for
cardiovascular disease improved more in
people who do yoga than those not taking
part in exercise, according to researchers in
the US and Netherlands. This finding is
significant, as individuals who cannot or prefer
not to perform traditional aerobic exercise might
still achieve similar benefits in [cardiovascular]
risk reduction, the authors say. In other words,
this might as well be something you want to look
into if you suffer from pre-existing cardiac
conditions, lower physical tolerance or,
musculoskeletal or joint pain.

SPEED SECRET

EXCEED YOUR POTENTIAL


LeBron has Durant. Djokovic has Nadal.
Find someone who willchallenge you:
Racing against a rival can help you run
faster, according to New York University
research. It raises the psychological
stakes, and you push yourself harder,
says study author Dr Gavin Kilduff.
A rivalry doesnt have to be about
animosity. It can also be a feeling of
competitiveness due to the relationship
or history you have with that person. Next
time you enter a race or do a hard training

run, invite your rival. Dont have one? Be


more social at your next local race. Talk
to a slightly faster finisher and schedule a
friendly run for bragging rights.

EDITED MICHAEL EASTER PHOTOGRAPH DREAMSTIME ILLUSTRATION SCIEPRO

Cardio Bulletin

1/ Load Your Legs


Lean slightly forward
and bend your legs,
making your shins
vertical. Flex your triceps
as you reach forward.

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answering some of the commonly
asked questions.
Dr. Steve Chia
Medical Aesthetic Practitioner
M.B.B.S.(MU) A.A.A.M.(USA)

Q: I noticed pigmentations appearing all


over my face after outdoor activity, my
skin tones become darker and uneven.
Following this, I started using facial
products, can those really helps with my
pigmentation?
Yes, they do. To be specific, your basic face care
regime should involve cleansing, moisturising, and
not forgetting, protecting the skin even if youre
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Health Bulletin

WHAT CANCER
TRULY CRAVES

Looks like tumour have


a sweet tooth. High
blood sugar may
raise your chances
of cancer, a study in
Diabetologia suggests.
Researchers discovered
that people with
prediabetes were 55%
more likely to develop
stomach or colon
cancer than folks with
normal glucose levels
were. Study author
Dr Yuli Huang says
the insulin resistance
thats a hallmark of
prediabetes and
diabetes may increase
the secretion of proteins
that feed cancer.
Worried? Ask your
family doctor to test your
blood glucose levels.

The Biggest Snoozer


Heres cause for alarm: Sleeping in on weekends may raise
your odds of hypertension, say researchers in the Netherlands.
They found that people who slept two or more hours later than
usual on weekends had higher resting heart rates and cortisol
levels than those with consistent wake times. Staying up late
and sleeping in may send your sympathetic nervous system
into overdrive, setting you up for hypertension and chronic
inflammation, says study author Dr Femke Rutters. If you cant
drag yourself out of the sack on Saturday and Sunday mornings,
chances are you need to address a workweek shuteye deficit.

Career in a slump?
Check your posture.
According to research
from the University of
Auckland, New Zealand,
slouching can
sabotage your work
performance. People
who sat in a slumped
position did worse in
mock interviews than
those who sat upright,
and their self-esteem
ratings were about 10
points lower afterward.
Sitting up straight
makes you more alert
and acts as a coping
response in highpressure situations,
says study author
Dr Elizabeth Broadbent.
26 F E B R U A R Y 2 0 1 5

90
of adults with
prediabetes arent
even aware that they
have it.
Source: CDC

FOR UP-TO-THE-MINUTE
HEALTH TIPS, GO TO
MENS-HEALTH.COM.MY

WEIRD SCIENCE
THAT WORKS

The Finding Drink your vegetables: A broccoli beverage


can clear your system of benzene, a carcinogen found in
cigarette smoke, according to a study in Cancer Prevention
Research. Credit the phytochemical sulforaphane, which
promotes the production of detoxifying enzymes, says
study author Dr Thomas Kensler.
Apply It Cant avoid secondhand smoke? Down a mix of
broccoli sprout powder and equal parts pineapple juice
and water. Try NutriCargos powder (www.amazon.com).

E D I T E D MELISSA ROMERO P H OTO G R A P H S DREAMSTIME ( C U P C A K E & B R O C C O L I )

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The Softer
Touch
Melinder Bhullar rose to fame when she emerged as Miss World
Malaysia 2013. The rising star shares what she looks for in a
man and how you can measure up.

WORDS ANIS TAUFIK PHOTOGRAPHS MARCUS WONG/BLINK STUDIO ART DIRECTION SHAHRUL HILAL STYLING MIRA SOYZA GROOMING JOEY YAP FOR MAKE UP AND ANGELINE LOW FOR HAIR
MELINDER BHULLAR WEARS LONG SLEEVE V-NECK KNITTED TOP FROM MISS SELFRIDGE AND BLACK BRASSIERE FROM SOYZAS CLOSET.

IF YOUVE EVER JOKINGLY DESCRIBED YOURSELF AS A BULL IN A

28 F E B R U A R Y 2 0 1 5

china shop while out with matesand wondered about your lack
of success with the opposite sexit might be time for you to sit
up straight and listen to what Melinder Bhullars got to say.
Girls are very delicate pieces, our very own Miss World
Malaysia 2013 confides. Of course, some girls put on this strong
front, but guys just have to understand that deep down, were
pretty delicate. We can be a bit more emotional and sentimental
at times too.

w w w. m e n s - h e a l t h . c o m . m y

MH Woman

MELINDER
BHULLAR
on what you need
to know about
charm and how
you can connect
with girls better.
The 22-year-old beauty goes on to offer the
most basic lesson in human interaction: Treat
others the way you want to be treated. I just
wish that some guys would actually think
about how its going to affect the girl before
they do something. Warming up to the topic,
she adds, One day, you might have daughters
of your own. So before you do anything, always
think about that, and how it may come back to
you in some way. Still not convinced on the
existence of the relationship karma? Melinder
quietly mentions thinking about your sisters
(if you have any) and your mom might steer you
towards the right path.
Melinder opens up about the type of guys
shes attracted to, saying, I want someone
whos independent and is able to fend for
himself. I want that security. You score bonus
points if youre a family kind of guy. I want to
have my own family one day, she confesses. If
hes not close to his family, hes not going to be
close to mine either. She touches on the vital
role that family and upbringing plays, You
grow from your familythats where your roots
are and where your values come from. It always
shows.
While discussing factors that can makeor
breaka relationship, Melinder shares her
perspective on the importance of intimacy and
physical affection. Its one of the key factors to
keep your relationship going. I like affectionate
guys and its really important to me. Wanna
spice things up to make sparks fly? Try out
new things together, she suggests. Go on
holidays with your partner or do something
different like skiing or bungee jumping. But
rest assured that you dont need to resort to

extreme measures to reignite the passion in


your relationship; sometimes, the simplest
things will do, I like surprises. Plan little
things like home cooked meals or candlelight
dinners. Anythings possible and its always the
thought that counts.
Spurred by this, Melinder challenges
the common stereotype about domestic
responsibilities and women belonging in the
kitchen by saying that the living space was
meant to be shared, Divide the chores around
the house and help each other out. She gives
a rare insight on how to make the most of
moments spent in each others company, You
know when you do fun things together on dates,
you end up doing a lot of random stuff too?
The same rule applies to houseworkyou can
have fun with it. According to Melinder, the
simple act of helping out around the house helps
couples bond too, ultimately bestowing greater
respect and affection for one another.
Currently enrolled at the University of
Western Australia in Perth, where shes
completing a double degree in psychology and
linguistics, Melinder highlights that she strives
to find a balance for everything in life through
efficient time management and prioritising. She
explains what motivates her and how she finds
the strength to keep going, saying, Beauty is
not just on the outside. You know when you
meet people, just that smile, that presence
you have with them? That really enlightens
me. I believe when you feel good, you can
make another person happy. Its not necessary
to donate big funds to make a difference
sometimes, all you have to do is be there for
someone and bring joy into their lives.

If I could date any superhero, Id choose Superman


because he can fly. He'll help beat all the traffic here in
KL! Instead of having to wake up three hours before
my shoot, I can probably get up just half an hour
earlier to get ready.
30 F E B R U A R Y 2 0 1 5

1/ Lace Up Those Dancing


Shoes
Everyone can actually dance.
I always believe that. A lot of
guys say, 'No. I cant dance'
but thats not true. You can
dance; you just have to move
to the music. Some guys are
stiff, but they just need to relax
and let themselves go. Come
on, I dont want to go to a club
and be dancing on my own.
2/ Be Her Superhero Lover
If I could date any superhero,
Id choose Superman because
he can fly. He'll help beat all
the traffic here in KL! Instead
of having to wake up three
hours before my shoot, I can
probably get up just half an
hour earlier to get ready. Traffic
here is crazy and people can
be mad drivers.
3/ Stay on the Same Page
Things go haywire when
theres no communication
and everyones stuck to
themselves. Thats when
people start looking for
attention elsewhere. I like to
make my points clear from the
beginning, even before I get
into a relationship. Things like
what your direction of life is
and what principles you have.
So learn to communicate
even for the little things.
4/ Get HealthyIts Sexy
When youre healthy and fit,
you look good. Some people
just get so worked up with
life and work that they let
themselves go. I believe as
long as you keep yourself
fit, healthy and happyand
smileall the time, it makes
the inner glow come out. It
doesnt hurt if youre tall, broad
shouldered and a bit on the
buff side too!

w w w. m e n s - h e a l t h . c o m . m y

MELINDER BHULLAR WEARS V-BRALET AND RIPPED MOM SHORT FROM TOPSHOP.

Girl Next Door

My girlfriend is in CrossFit and shes


dropping hints for me to lose weight.
Are we doomed if I dont?
KALAI, JOHOR BAHRU

CrossFit is a fitness culture. People who practise this


form of training are dedicated to its lifestyle. If shes
hinting you should lose some weight, perhaps you
should look into the workout. Getting fit has benefits
all around, and if CrossFit isnt for you, opt for
another type of workout routine. It is not for everyone
and if not participating in her fad would doom your
romance, there might be other more pertinent areas
in your relationship that may need a workout.

She hasnt climaxed the past three times


weve had sex but insists everything is
fine. Is she telling the truth?
NAVIN, MELAKA

Reaching orgasm is hard for women. There could


be a number of reasons why shes experiencing
complications climaxing, but not all of them have
to do with you. If she insists that everything is fine
on the emotional end, the only thing that you can
offer is to change up your technique. Talking about
the act of intimacy may feel a bit uncomfortable at
the beginning, but there are spots that do it for her
which you might not be aware of. Let her know that
she can trust more than just her sexuality with you
her feelings. And maybe then shell open up if there
is something amiss.

Im dating a much younger woman.


How do I navigate the age gap?
AZMAN, PENANG

Age arent nothing but a numberexcept if shes not


considered an adult in the eye of the law. The hard
truth is that the more mature you get, the market for
available, single women thins out. No judgment, Ive
met some 21-year-olds who can hold a fort together
better than most women in their mid-thirties. If the
gap isnt intellectual or compatibility, youre in a
winning combo. Sexually, you may have to work a bit
harder to keep up but other than that, you navigate it
by steering onward and forward.

Email our regular contributor Vivian Chong your


questions on women, love, dating and sex to
editor@mens-health.com.my

How do I get girls to notice me at bars


without looking sleazy?

EDWARD, KUALA LUMPUR

Time to upgrade your handy-dandy collection of pick up lines. A sure way to


creep a gal out is by hovering and asking intrusive, insinuating questions. Learn to
read body language and also see opening: A group of girls hanging out among
themselves having a good time is probably not an invitation for your gallantry.
However, a girl looking bored with eyes scanning the floor is a come-hither. Start
by making eye contact, followed by a casual conversation starter like "Why so
bored?" In early encounters, less is always more.
32 F E B R U A R Y 2 0 1 5

What is your opinion on women with


tattoos? Where do you draw the line
between scary and sexy?
VINCENT, KUALA LUMPUR

In this day and age, tattoos on both genders are


as normal as drinking black coffee; its artistry
is an acquired preference. Tattoos are a form of
self-expression and having more or less ink should
neither deter nor evoke opinions of fear or sex. Look
at it this way, a woman with tattoos consciously
chooses to have permanent artwork on her body,
an entity she solely owns. If her and/or her tattoos
were subject to opinion, more power to her for the
confidence to not conform to an idealistic perception
of a gender. If you ask me, thats sexy.

PHOTOGRAPH DREAMSTI ME

ASK US NOW

Relationship

Knock, knock...

Laugh
Longer
in Bed
Around your
friends, you. . .

Your jokes are


usually about...

If youre feeling
unhappy, you...

When youre
alone, you...

Knock, knock.
Whos there?

If a joke is a
bit risqu, you. . .

A Crack lots of jokes


and always have
a comeback ready.

A Funny things that


really happened to
youyou swear!

A Try to spend time


with people who
will cheer you up.

A Me? Alone? Sorry,


I wouldnt know
what thats like.

A Banana, Boo,
DoctorI got a
million of em!

A Wont tell it if itll


offend your friends
or family members.

B Laugh off all the


crap that other
people gripe about.

B Just how absurd


your life can be
(. . . in bed).

B Think of all the


ways you can laugh
at your problems.

B Always find things


to laugh atlike
yourself.

B Grandpa.
Oh no, stop
thefuneral!

B Will hold off telling


it if itll risk making
you look like a jerk.

C Bust your buddies


chops about their
dumb mistakes.

C A jackass who did


something stupid
(. . . in bed).

C Zing one of your


friends to lighten
your dour mood.

C Wonder where
the hell all your
idiot buddies went.

C Your dogs dead,


man. I ran it over
with my Escalade.

C Tell it to everybody
who will listen.
Then tell it again.

D Inevitably wind up
as the target of your
pals punch lines.

D The latest boneheaded blunder


you committed.

D Hide your blues by


kidding around
with everyone else.

D Figure everybody
is avoiding you
like they always do.

D Uh, wait a minute.


Ithink I completely
screwed this up.

D Tell it, knowing that


you might wind up
the butt of the joke.

MOSTLY A: AFFILIATIVE HUMOUR


You use humour to build bonds and
improve relationships. Teasing is
in good fun, and your easy charm
translates to instant friendships.
Look for spontaneous women who
love to laugh. Live near KL? Lucky
you: Folks there are more likely to
use affiliative humour than people in
other parts of the Malaysia.

34 F E B R U A R Y 2 0 1 5

MOSTLY B: SELF-ENHANCING HUMOUR


For you, comedy is a coping
mechanism. You enjoy lifes absurdities
and probably have healthy self-esteem
and few emotional problems.
Look for women who delight in
cheerful jokes about the stuff everyone
else grumbles about, not to mention
women who like absurdist comedy
and cartoons.

MOSTLY C: AGGRESSIVE HUMOUR


Youre not laughing with people but
at them, relying on sarcasm and
put-downs. But thats because you
believe they deserve to be ridiculed.
Look for gals who can dish it out
to you. Unfortunately, finding your
dream woman may take a bit longer,
since its guys who are more likely
to demonstrate aggressive humour.

MOSTLY D: SELF-DEFEATING HUMOUR


Youre the butt of the joke and you know
it. You make fun of yourself and let
others crack one-liners at your expense,
since its the way you fit in.
Look for self-deprecating types.
Together, you may be prone to anxiety
and depression, but no one will notice
because youre both skilled at masking
your pain with comedy.

PHOTOGRAPH DREAMSTIME

When you share a sense of humour, theres a


better chance shell tickle your funny bone.

INSIDEOUT

EVENTS &
PROMOTIONS

Check out our website at mens-health.com.my/insideout for the latest event and promotion updates.

Mont Blanc Gets Sporty


Classic Edox with a Twist

New generation collectors can now enjoy the


highly sought-after classic timepiece while paying
homage to the original. The new Edox Geoscope
North Pole Limited Edition follows the lead of its
predecessor with a twist: A larger 46mm diameter
stainless steel case, a date indicator at 6 oclock,
a pusher at 3 oclock that sets local time, and two
other pushers at 2 and 4 oclock that indicates a
second time zone clockwise and anti-clockwise,
respectively.
www.crystaltime.com.sg

Mont Blanc introduces a new look


to its Montblanc TimeWalker Urban
Speed chronograph model. A blend
of sporty elegance and masculinity,
it carries the signature skeletonised
horns, coupled with a narrow bezel
that secures a large distinctive dial
and lancet-shaped hands. The model
also offers an unobstructed view of
the mechanical Calibre MB 25.07 for
reliability and precision.
www.montblanc.com

Back in Time
with Luminox
Storm Autoslim
The new Storm Autoslim
utilises a sophisticated
combination of
brushed and polished
stainless steel for its
ultra-slim case with
automatic movement.
Both functional and
fashionable, the
timepiece is a perfect
accessory for all
occasions.
www.stormwatches.com

The latest timepieces


from the Luminox Air
series pay tribute to
some of the most
remarkable strategic
aircraft in aviation
history. Inspired by the
so-called throwback
influence, they
feature a unique and
compelling design
dated as far back as
the 1930s with cushionshaped stainless steel
cases and dial fonts
pulled directly from the
instruments of the P-38
plane cockpit.
www.crystaltime.com.sg

Cover Guy Workout

Boost Your
Intensity
By 110%
Power up your gym routine. MH Guy Kash shares workout
tips on how you can bulk up and get ripped.
BRACE YOURSELF FOR UNPRECEDENTED LEVELS OF PHYSICAL

DAY ONE / Legs/Chest


AM
Leg raise (3 sets X 15 reps)
Cable crunch (3 sets X 15 reps)
Abs crunch (5 sets X 20 reps)
Cardio (30 minutes)
PM
Incline bench press (3 sets: 8, 10 and 12 reps)
Dumbell press (3 sets: 10,12 and 15 reps)
Incline dumbell fly (3 sets: 8,10 and 12 reps)
Cable cross (3 sets X 15 reps)
Cable biceps curl (3 sets X 12 reps)
Dumbell curl (5 sets X 10 reps)
DAY TWO / Back/Triceps
AM
Cardio (20 minute walk and 20 minute bike)
36 F E B R U A R Y 2 0 1 5

PM
Pullup (3 sets X 10 reps)
Barbell bent over row (3 sets: 8,10 and
12 reps)
Lat pulldown (3 sets: 12, 10 and 8 reps)
Triceps pulley (3 sets: 12, 10 and 8 reps)
Triceps skullcrusher (3 sets: 10,12 and
15 reps)
Cable rope (3 set X 15 reps)

Abs crunch (5 sets X 20 reps)


Cardio (30 minutes)
PM
Military press (3 sets X 15 reps)
Dumbell shoulder press (3 sets X 12reps)
Barbell upright row (4 sets X 10 reps)
Dumbell side lateral raise (3 sets X 10 reps)
Dumbell front raise (3 sets X 10 reps)
Barbell shrugs (3 sets X 15 reps)
Triceps pressdown (3 sets X 15 reps)
Dumbell curl (3 sets X 15 reps)

DAY THREE / Off


DAY FOUR / Abs/Shoulders
AM
Hanging leg raise (5 sets X 10 reps)

DAY FIVE / Legs


AM
Cable crunch (3 sets X 20 reps)
Abs crunch (5 sets X 20 reps)

PM
Barbell squat (3 sets: 10, 12 and 15 reps)
Barbell deadlift (3 sets: 10, 12 and 15 reps)
Leg press (3 sets: 10, 12 and 15 reps)
Walking lunge (20 strides per leg)
Hamstring curl (3 sets: 10, 12 and 15 reps)
Leg extension (3 sets: 10, 12 and 15 reps)
Calf raise (5 sets X 25 reps)
DAY SIX & SEVEN / Cardio (45 minutes)
Note:
All the weights are progressive; as you
increase the weights, be sure to increase
your repetitions too. For cardio, you can
choose between biking, jogging or walking.

WORDS ANIS TAUFIK PHOTOGRAPH MARCUS WONG GROOMING JOEY YAP

intensity. I work out twice a day, says personal trainer Ahmad


Kasyful Azimor Kash as his clients call him. He gives a lowdown
of his training programme, saying, I do split training: Cardio in the
mornings and weight training at nights. You shouldnt do everything
in one session.
According to Kash, hed created a unique workout programme
in preparation for a body building competition. You know how
most guys usually train by doing high reps in the first set? I do the
opposite with reverse pyramid training: I increase the weights
and reps with each set, so I end up doing the heaviest weight at
the highest reps, he says. He highlights that though gruelling, it
results in faster growth, giving you defined and solid muscles, not to
mention increased endurance and strength.
Cautioning that his programme is not meant for newbies to
the gym, he offers a glimpse of what he puts his body through
by describing the last set of his exercises, Everything will die
out. Your forearms burn out; you probably cant feel the last
contraction, but youve got to finish the rep regardless. Youre
fighting yourself till the end.
Here, Kashs 7-day workout programme:

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7 Jalan Derumun, Bukit Damansara,


50490 Damansara Heights, Kuala Lumpur
Call/SMS: 013-2002727
Currently serving in Klang Valley (KL/Selangor)
Orders before 5pm will be delivered the next day.
Orders after 5pm will be delivered the day after tomorrow.

Saw Kok Jin (photographer) of Caged Industries

Fitness

Celebrity Workout

The Deejays
Development
Despite having one of the most energy-zapping jobs, Lau Hoe Yin, better known as DJ Blink,
still finds time to work out regularly. And you can too.
REV UP YOUR EXERCISE AT WORK
WITH REVIVE ISOTONIC
REVIVE ISOTONIC RECOMMENDS:

38 F E B R U A R Y 2 0 1 5

Feeling stiff from sitting at your desk


for the whole day? Stand up, take a deep
breath and get a colleague to do
jumping jacks with for 3 mins. Youll
loosen up and burn 100 calories!
Remember to rehydrate with Revive
Isotonic to avoid muscle cramps.

WORDS JOHN NG PHOTOGRAPHS DAMIEN KHOO/ABSOLUTEART CREATION LOCATION CELEBRITY FITNESS, LOT 10

WHEN DJ BLINKS WORK COMMITMENTS

started restricting him from partaking in


his favourite sportsnamely basketball and
futsalhe was insistent on keeping up an
active lifestyle. No, the deejay and producer
wasnt out of shape. But being at the fitness
level he so desired? He reckoned he could
do better.
So he decided to sign up for a gym
membership. In terms of physical
condition, its important for him to stay
healthy by exercising and eating clean to
sustain the travelling requirements of his
profession, not to mention the energy and
stamina he needs while on stage. Its not a
requirement, so to speak, though he
knows its almost mandatory if he wants to
continue what he is doing now for as long as
possible.
DJ Blink trains at least three times a week
with Kumar, a personal trainer at Celebrity
Fitness, Lot 10. His training programme is
arduous. Hard work and discipline come
naturally to him. I have been in the music
industry for about 15 years now, he says.
Besides spinning and making music, Im also
in charge of booking the right international
acts for Zouk KL and working closely with
local DJs, giving them guidance on the
direction the club is heading and so forth.
How does he train? According to his PT,
We mainly concentrate on various
compound movements, which are proven to
be far more effective than the use of
resistance machines. Plyometrics will not
only make you more ripped, but improve
stamina as well. Occasionally we throw in a
few exercises that include weights.
However, it is more about quality and
quantity of repetition than heavy lifting.
Adding to that, DJ Blink has recently found
himself drawn to calisthenics workouts.
I have a barbellat home and Im training to
strengthen my core first before heading out
to the park to try out the typewriters and
muscle up routines, he says.
When asked about his take on sustaining
motivation, Kumar replies, It requires
dedication, spirit and heart. You need to have
a goal that is specific and measurable in mind.
My advice to all who want to improve their
physique is: Eat-Sleep-Train-Repeat. If you
feel you cannot do this on your own, personal
trainers are there to help.
And thats been DJ Blinks approach. He's
pulling out all stops to make sure he doesnt
succumb to ennui while keeping his drive
and enthusiasm consistently on the high.
Find his routine on the following page.

Multimuscle
moves are
the key to DJ
Blinks fitness.

FUEL FOR GROWTH

RULES FOR GETTING RIPPED


Knowing your goals and how to train towards them is pivotal. Thats why Kumar gave DJ Blink a
customised programme to follow. The main focus of our training is building lean muscle mass,
he says. Hence, the routine is specifically tailored at building a solid body with defined abs
instead of bulking up. Below, the PT shares how you can build your own chiselled physique.
DAY 1/ Work The Large
Muscles
Chest and Back
A1: Flat bench barbell press
(12 reps)
A2: Superset with incline
pushup (10 reps)
B1: Incline bench dumbell
press (12 reps)
B2: Superset with incline bench
fly (10 reps)
C1: Flat bench dumbbell press
(12 reps)
C2: Superset with neutral grip
dumbbell press (10 reps)
D1: Pullup (12 reps)
D2: Superset with bent over
barbell row (10 reps)

*45 sec rest in between each


superset.
E: Underarm grip pulldown (12
reps)
F: Standing cable pullover (10
reps)
G: Back extension (15 reps)
** 3 sets for each exercise.

DAY 2/ Sculpt The Rest


Shoulders, Arms and Abs
A1: Barbell shoulder press (12
reps)
A2: Superset with lateral raise
(10 reps)
B1: Reverse fly (12 reps)
B2: Superset with dumbbell
front raise (10 reps)

C1: Standing barbell shoulder


press (12 reps)
C2: Superset with barbell
upright row (10 reps)
D1: Hammer curl (10 reps)
D2: Superset with EZ bar
triceps extension (10 reps)
E1: EZ bar bicep curl (10 reps)
E2: Superset with rope triceps
pulldown (10 reps)
*45 sec rest in between each
superset.
F: Hanging leg raise
G: Abs crunch
H: Bicycle crunch
I: Side bend
J: Reverse crunch

X 50 reps
**3 sets for each exercise.

DAY 3/ Turn On The Heat


Compound circuit training
Dumbbell push up
Dumbbell deadlift
Dumbbell squat
Dumbbell bent over row
Dumbbell shoulder press
Dumbbell forward lunge
Dumbbell renegade row
X 12 reps

To build lean muscle,


DJ Blink avoids
consuming any highglycemic low quality
food products like
fast food or sweets.
He includes whey
isolate protein to
fuel his muscles and
speed up recovery.
Isolate is far more
effective than regular
whey due to the
slow-release effects
on your muscles,
Kumar explains. In
addition, the DJ takes
five meals a day
comprising plenty of
lean meats, grains,
vegetables and fruits.

*Rest for 60 sec after each


exercise.
**Complete a total of 6 to
8 sets.
w w w. m e n s - h e a l t h . c o m . m y

Belly Off Club

Trailblazing
Success
Tired of struggling with low self-esteem and
hating himself, Jeffery Kumar took the path of
self-reflection and shed all of his insecurities.

Workout Routine
MONDAY:

Back and chest


(1 hour)
TUESDAY:

Jogging (5km)
WEDNESDAY:

Biceps and shoulders


(1 hour)
THURSDAY:

40 F E B R U A R Y 2 0 1 5

FRIDAY:

Triceps and legs


(1 hour), Swimming
SATURDAY:

Rest day
SUNDAY:

Jogging (20km)

Diet Regime
BREAKFAST: Protein
shake, homemade
wraps (Tuna/Chicken)
MID-MORNING SNACK:

Apple

LUNCH: Half roasted


chicken, vegetables
MID-DAY SNACK:

Protein

POST-WORKOUT:

Protein

shake

shake

DINNER:

Tuna/Chicken

SUPPER:

Low-fat milk

salad

BEFORE:

76kg
After:

64kg

NAME: JEFFERY SARAVANA KUMAR


AGE: 32
HEIGHT: 171CM
TIME TO REACH GOAL: 1 YEAR

WORDS MIRA SOYZA PHOTOGRAPH HIZWAN HAMID

ONE OF THE BIGGEST CHALLENGES OF BEING

overweight apart from the health aspect is the


societal pressure to look a certain way in order to feel
acceptedand that was Jefferys greatest struggle. He
hated having his photograph taken knowing that he
would not see a semblance of what he once was. The
bigger he got, the more he detested the reflection of
himself in the mirror. I lost all of my self-confidence
and I hated being who I was at that time.
And then one day he decided that he had had
enough of feeling inadequate. Staring at the person
looking back at him in the mirror, he thought, I cant
change who I am, but at least I can be the best version
of myself. From that moment, he set himself on a
mission to lead a healthier lifestyle.
Determined to make a change, the PhD student
equipped himself with the right knowledge reading
materials on healthy diets, workout tips as well
personal groomingto revamp his total outlook and
state of mind. He did whatever it took to shed the
weight and that included sacrificing time that had
been previously spent on leisure activities. Initially
I dedicated all of my spare time to weight-loss and
stopped going to the cinema, shopping or hanging out
with friends after work. But now I try to maintain a
balance between the two.
He swapped his staple diet of burgers, pizzas,
nasi lemak, fried chicken and soft drinks for more
heart-friendly choices. He started reducing his daily
carbohydrate intake and consuming more proteins and
vegetables. I have completely changed my perception
on eating. I'm more selective with my foods. I dont
merely eat for taste or satisfaction, but to feed my
muscles instead.
Jeffery has made his mark in many marathons
and trail runs over the last few years; his next target
is to compete in a triathlon. Today, as he races uphill
and downhill through the muddy route, revelling in
the challenge of the trails uneven surfaces, Jeffery
reflects on his achievements so far,Ive learned that
in order to improve, I have to be very determined,
motivated, disciplined and focused. I feel much
happier and more confident with the way I am now.

Jogging (5km)

Food

Seaborne
Seduction

Nothing spells romance like a home-cooked dinner. Satisfy her


taste buds with this red curry clams and oven baked cod fish,
and you might end the night with a home run.

Begin with the Finer Stuff


First, chop 3 cloves of peeled garlic into
fine pieces, and grate 1 tbsp of ginger
for the red curry clams. Then, wash and
grate 2 zucchinis lengthwise, and chop
2 more cloves of peeled garlic for the
baked codfish. Place the 2 groups of
ingredients in separate bowls. Preheat
the oven at 170C.

Prepare the Seafood


Soak 500g of fresh small clams (manila
clams, littleneck clams or Alaska steamer
clams) in cold water for 20minsdiscard
any broken or open clams. Prepare 4
portions of codfish fillets with the skin off
(approximately 200g per portion).
THIS MONTHS

EXPERT

Laurent Lherisson is an
executive culinary chef
of Grand Millennium
Hotel, Kuala Lumpur

Start Cooking Clam


Heat 2tbsp of unsalted butter in a big
saucepan. Add in the garlic and ginger,
and cook for 2mins followed by 3tsp of
red curry paste for 2mins and 2tsp of fish
sauce, 1 cup chicken broth and 1 cup
coconut milk to be brought to a simmer.
Reduce to low heat, put in the clams,
and cover the pan with a lid for 5mins or
until all the clams pop open. Season with
chopped cilantro, salt, pepper and lime
juice to taste.

Bring in the Big Fish


Place the codfish fillets on an oven dish
and spread the combination of zucchini
and garlic on top. Then scatter 20 pieces
of cherry tomatoes all around the fish.
Add in cup of fish broth. Sprinkle with
salt, pepper, chilli flakes, chopped basil
and olive oil. Bake in the oven for 10 to
15mins, or until the fish flakes easily.

Seashells are to be bought fresh


and alive.
Their shells should be closed and
arent easily pried open.
If the shell is opened, tap the
clam gently against a hard
surface to see if it shuts.
Discard any clam with an opened
or broken shell.
Good clams should smell fresh
and feel heavy for their size.
Avoid any seashells with a
pungent smell.
42 F E B R U A R Y 2 0 1 5

WORDS MIRA SOYZA PHOTOGRAPH HIZWAN HAMID

TIPS ON SELECTING
SHELLFISH:

Bring out these big guns for dinner, and youll go


from the dining table to the bedroom in no time.
There is an explanation behind aphrodisiac foods and it has little to do with whether or not it is phallic
shaped. As it turns out, when it comes to consuming these aphrodisiacs, its the nutritional properties and
not the placebo signal to the brain that makes you a stud between the sheets. According to The Open
Clinical Trials Journal, different micronutrients like vitamin C, vitamin B12, vitamin E, zinc and selenium play
very specific roles in increasing sperm count and making sure your plumbing is in tip-top condition. Calcium,
magnesium, folate, iron and manganese are also listed in the Journal of Experimental & Clinical Assisted
Reproduction Results as micronutrients and trace elements that improve sexual health.

A P H R O D I S I AC

1. MUSSEL

This bivalve is very versatileyou can smoke, steam, boil,


barbecue, roast or fry it. The ancient Greeks believed that
mussels have aphrodisiac properties and the old wives
tale turned out to be true. A study led by George Fisher, a
professor of chemistry at Barry University in Miami, found
that some shellfish were rich in rare amino acids and
certain trace elements that could increase the production
of sex hormones. Apart from abalone, it is the only one that
contains vitamin C (8mg), vitamin B12 (12 g), selenium
(44.8 g) and folate (42 g)the key components for a
healthy libido.

2. OYSTER

The low calorie pearl-producing shellfish has always


been known for its aphrodisiac qualities. It contains the
highest amount of calcium (59mg), vitamin A (441IU)
and zinc (39.3mg) among the shellfish family. Zinc is
especially important in increasing testosterone levels
mens best buddy in the sack. Vitamin A is essential for
reproductive health while calcium establishes the link
between hormonal glands and deficiency could result in
a lower sex drive.

HOW TO
KEEP
SHELLFISH
FRESH:
Properly handled fresh
live clams will last up
to 2 days in your
refrigerator.
_____________________

3. CLAMS

Whether served as an appetiser or a main dish, clams


productive sexual benefit is almost as good as oyster.
With 14.7g, it comes second after abalone in the
protein department, but it almost gives oyster a run
for its underwater currency, cutting close with calcium
(39mg), vitamin A (300 IU) and vitamin B12 (11.28ug).
The combination of the three elements and selenium
(30.6ug) increases the productivity of your swimmers.

PHOTOGRAPH DREAMSTIME

5. SCALLOP

Apart from being low in calorie (69kcal) and high in


protein (12.1g), scallop fares fairly average in everything.
It contains calcium (6mg), vitamin A (31IU), vitamin B12
(1.41IU), folate (16ug), iron (0.38mg), zinc (0.91mg)
and selenium (12.8ug). Scallops have a sweet, rich
yet delicate flavour that varies from mild to briny. Best
steamed, pan-fried or grilled.

4. ABALONE

Unlike the rest, abalone belongs to the gastropod category.


In other words, it is considered a sea snail. For decades, the
Chinese consumed abalone as an aphrodisiac and they
may have been on to something. This high protein (17.1g)
shellfish has the highest amount of vitamin E (4mg) and
second highest amount of selenium (38.1 mcg). They are
best grilled, baked, steamed or batter-fried to be served
straight onto her plateand into her heart.

6. COCKLE

Typically served as a starter at every tom yum stall and


hawker centre, and a popular choice as a char koay teow
ingredient. Much like the rest of the family, this jumping
bivalve can be eaten raw or cooked.It contains protein
(13g), calcium (30mg) and is the only one that has a
substantial amount of iron (16.2mg).

Seashells should be
iced or refrigerated
between 2 and 4C.
_____________________
Store them dry and
uncovered (or just with
a humid cloth) in a
bowl in the refrigerator.
_____________________
Make sure they have
enough room to
breathe, and never put
in a closed plastic bag
as this would deprive
them of oxygen. Frozen
clams can last up to 3
months at below 0C.
_____________________
Do not freeze clams in
their shells. Shuck and
reserve them in their
own liquid (add some
salted water if needed)
before placing the
container in the freezer.

w w w. m e n s - h e a l t h . c o m . m y

Motoring

How Healthy
Are Your Tyres?
Unless youre the Flintstones, car wheels are essential. Keeping an eye
out for these problems will save you a bucket load of cash, and more
importantly, avoid a car flip tragedy.
60% of the cars you see around you
are running under inflated, says Leon
Loke, owner and founder of QuickSave Automart (M) Sdn Bhd. Properly
inflated tyres can increase your cars
performance considerably by creating
a rolling resistance that minimises
excessive wear to the shoulder area
and fuel consumption. It can actually
prolong the life of your tyres by about
15% while saving 10% of fuel. Make a
point to get it checked at least twice a
month or once every four times you
refuel.

j ALIGNMENT, BALANCING
AND ROTATION

Lets face it, we are not known for


having the smoothest roadsbumps
and potholes are almost like the builtin specs, and that can lead to uneven
tread wear. The rule of thumb is to do
these three checks every 10,000km.
When you start feeling your
steering vibrating, it means your front
tyres are out of balance, says Loke,
and if the vibration is felt on the seat,
it means the rear tyres need to be
inspected.

j EXPIRATION DATE

Much like manufactured food, tyres


expire too; the lifespan of a tyre is
usually up to five years from the date
of production. Regardless of how
frequent you drive, if your tyres have
passed the expiration date, then they
belong in the bin.
The component of a tyre is rubber

Tough As A Nail

THE ALL-NEW NISSAN X-TRAIL


Weather all kinds of challenges and enjoy a smooth, stress-free driving
experience with the all-capable new Nissan X-Trail. The new model's Active
Ride Control system eliminates any pitching motion on bumpy roads by
controlling engine torque and brakes, while the Active Engine Brake
system helps regulate engine braking when cornering or stopping to
reduce under steer and help maintain control around corners.
www.nissan.com.my
44 F E B R U A R Y 2 0 1 5

and oilthe latter keeps it nice and


fresh, says Loke. Over time, oil
migration happens, which causes the
rubber to crack. When this happens,
fresh or not, you need to get yourself
a new tyre. Otherwise, it has a high
chance of bursting or deforming.

j VISUAL IMPACT

Some signs can be seen by the naked


eye: Bulges, exhausted treads or
cracks. Tyres can easily be damaged
from road hazards such as going into
potholes and grazing against curbs. If
you see a bulge, its an indication that
the inner wall has cracked. The bulge
is caused by air that has escaped from
the inner wall into the outer wall and
is trapped in between, share Loke.
Neglect it and you could possibly end
up stranded at the roadside. Make
a point to visually assess your tyres
every now and then.

j SOUND INSPECTION

Treat your car like your significant


other and hear what it has to say.
Listen for unusual noises such as a
loud hum. It could be an indication
that your absorber has failed you.
When your absorber is spoilt, the
tyres will bounce and hit the road
hard just like how a plane tyres hit
the runway during landingonly in
this case the continuous bouncing
can result in severe wear and tear,
explains Loke.
Hearing the buzz? Use your palm
to feel the tyres for ridges or waves on
the surface.
WORDS MIRA SOYZA PHOTOGRAPH DREAMSTI ME

j ADEQUATE INFLATION

A New Year, A New You!

FREE TRIAL
WWW

Rest & Relax

READ

WATCH

Is an introduction truly necessary? In Fifty Shades of Grey, literature student Anastasia Steele (Dakota Johnson) finds
herself fast becoming the sole object of entrepreneur Christian Grey (Jamie Dornan)s desires. Though initially hesitant,
the nave and unworldly Ana finds herself embroiled in a bold, passionate physical affair with the enigmatic man.
Christian's singular erotic tastes first shocks, but later excites her. Based on the bestselling trilogy by EL James, the
film is directed by Sam Taylor-Johnson and stars a supporting cast of Luke Grimes, Eloise Mumford and Marcia Gay
Harden. Fifty Shades of Grey premiers on February 22.
LISTEN

AC/DC

ROCK OR BUST
(SONY MUSIC)

Arguably one of the few classic rock


bands that stood the test of time, AC/DC
is back with their much anticipated
17th studio album, Rock or Bust. With
more than three decades of industrialstrength music and 200 million albums
sold globally, its not surprising that
this album is just as enthralling as
their older work. The title tracks crisp
riffs and catchy chorus is reminiscent
of the legendary Highway to Hell, while
Sweet Candy serves up sweet, raunchy
lyrics that will most certainly keep you
lusting for more.

SANTANA

PINK FLOYD

CORAZON: LIVE FROM MEXICO.


LIVE IT TO BELIEVE IT

THE ENDLESS RIVER

(SONY MUSIC)

British progressive rock band Pink


Floyd marks the end of an era with
The Endless River, their 15th and
final studio album. Slated to be
a swansong, the eagerly awaited
album comprises a total of 18 songs.
Be prepared for pure, instrumental
listening pleasurewith no distracting
vocals, you can indulge in the bands
relaxing beats and soulful tunes. Pop
in the album this Valentines Day for
the perfect romantic soundtrack. Our
top picks include Eyes to Pearls and
Night Light.

Ever wanted to catch the legendary


Santana live in concert, but never had
the chance? Corazon might just be
what youre looking for; featuring a
live performance DVD and awesome
16-track album, hardcore Santana fans
are bound to get up and shimmy along
to the Latin beats in no time. Soak up
the unforgettable rhythms of Maria
Maria, Besos De Lejos (featuring Gloria
Estefan) and get into the ultimate
concert mode with Cielito Lindo. The
albums a perfect complement to solo
eveningsor with company.

(SONY MUSIC)

ADDICTED TO SONGS? According to researchers at Montreal Neurological Institute and Hospital, the areas in the
brains reward centrethe same part that lights up when we engage in sex or scarf down yummy foodis stimulated
when we hear songs for the first time.

46 F E B R U A R Y 2 0 1 5

Dont Give Up,


Dont Give In.
Lessons from an
Extraordinary Life
BY LOUIS ZAMPERINI AND
DAVID RENSIN

Olympic distance runner.


American prisoner of war
in World War II. Survivor.
Louis Zamperinis
life is nothing short
of legendary, a tale of
perseverance marked by
relentless optimism. In
his memoir, Zamperini
discusses his early
days creating havoc
as the neighbourhood
mischief maker and
how hed turned his life
around with a passion
for runningeventually
qualifying for the US
Olympic team. A WWII
veteran who saw active
service, he was also
detained as a Japanese
prisoner of war and
subjected to torture,
plaguing him with
post-traumatic stress
disorder in later years.
The book charts key
lessons and epiphanies
Zamperini acquired
over his remarkable
life, including basic
hometruths like you
cant run (or sail) away
from yourself and how
hate, a personal decision,
doesnt destroy the
object of your hatred
but yourself.

WORDS ANIS TAUFIK & MIRA SOYZA

FIFTY SHADES OF GREY

O
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P
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F
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WE'R
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N
U
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SEE Y
RAJAYA
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015, DA
21 MARCH 2
MALAYSIA

EVENT ORGANISER

EVENT CO-ORGANISER

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Style

Red lens eyewear is bold and you can look


dashing in them. Go loud with your sunnies,
but remember to dress down so they stand
out. Showcase your outgoing personality with
the CX-810 RE by CEO.V, a modern
interpretation of classic aviators.
CEO.V, www.ceo-v.com

Does the primal colour of romance and desire make your


head spin? Dont stammer and blushfind out how you
can exploit this vivid hue to charm.
LOVE. PASSION. RAGE. FEW COLOURS EVOKE THE

Still gathering the courage to sport an all out red top? Ease
your way in with the Eagle Rock plaid shirt by Guessthe mesh
of red, black and white creates a unique piece that exudes
masculinity. The quirky detailing on the inner cuffs is a bonus.
Guess, www.guess.com

An old school Americana staple, these red high top sneakers


from Converse are bound to brighten up almost any outfit.
Feeling adventurous? Match them with shorts and show off
what youve got!
Converse, conversemalaysia.com
48 F E B R U A R Y 2 0 1 5

extremes that plague the human condition like red,


earning it an enigmatic spot when it comes to fashion and
styling for guys. Dont feel discouraged if incorporating
this sultry shade into your ensemble sends a rush of
blood to the head. Play your cards right and youll realise
that the winning look is often within the grasp of your
handsthe scarlet shirt youve been eyeing might just be
the secret tool to getting your date all hot and bothered.
Red is probably one of the hardest colours to
understand, says Ethan Chu, a fashion stylist and
editor at Streething. He explains that its a tricky
colour to match with the Asian skin tone, commenting
that it can make one appear dull and unflattering if
youre not careful.
But fret notguys can definitely pull off red just like
any colour. For starters, determine the best tone of red
that works for you. According to Chu, lighter shades will
probably suit most of us because it brightens our skin, but
red that is more to the orange palette tends to be harder
to match. Adding that its a colour which requires a lot of
fitting, he throws in a word of caution by pointing out that
guys blessed with great physiques can rock red better.

Light up your attire from underneath with striking footwear by


investing in well-designed shoesthey can be paired with a
wide range of looks. The red City Spider moccasins from
Tods are fuss-free and minimal.
Tods, www.tods.com

HOT MH
STYLING
TIP!

SEEING PINK

Thinking of getting a pink


shirt?
Pay extra attention to the
shirts details and cutting,
says Chu. Even though the
colour plays an important
role, you need to
understand which cut and
style suits your physique
first. Try on shirts of
different cuttings and
shades, and dont be afraid
to ask for the shop
assistants opinion if youre
unsure.
Next, dont turn red if
someone compliments that
you look pretty in pink.

WORDS ANIS TAUFIK PHOTOGRAPH FREEIMAGES.COM (PINK SHIRT)

All Fi-red Up

Dont compromise
comfort for the sake of
style. Superdrys track
and field sweat shorts let
you dress down while
giving your outfit an
unmistakably athletic
feel, great for casual
Sunday brunches or
picking up groceries from
the corner.
Superdry,
www.superdry.com

INSIDEOUT

EVENTS &
PROMOTIONS

Check out our website at mens-health.com.my/insideout for the latest event and promotion updates.

MO Charity Run

In the spirit of nature preservation,


Mandarin Oriental Hotel organised
a 7km charity fun run. The event
raised a total of RM36,000 for the
Malaysian Nature Societya pioneer
in the nations conservation efforts
and environmental education for
the last seven decades. The run
gathered a total of 450 participants,
who raced through tar roads and
rocky tracks around the scenic
lake of Taman Botani Kepong.
Each runner received a goody bag
and finisher medal, while some 18
runners won prizes worth more than
RM 20,000 during the lucky draw
session, which included magazine
subscriptions, a one-year Mandarin
Hotel Elite Club membership,
Mandarin Oriental Signature Spa
Therapy at The Spa, weekend stays
in Park Suite with access to MO
Club and many more.
www.mandarinoriental.com

Aqua Zumba at Celebrity Fitness

Celebrity Fitness Malaysia recently became the


first Malaysian fitness centre to offer Aqua Zumba
classes, earning it a spot in the Malaysia Book
of Records. Aqua Zumba features a revitalised
low-impact aquatic exercise, grooved to exotic
rhythms with high-energy Latin and international
beats. The water-based training allows one to burn
up to 400 calories in a single session. Performed
in the swimming pool, the cardio-conditioning and
body toning workout engages most core muscles,
as well as arms and legs.
www.celebrityfitness.com.my

Common Thread Introduces New Brands

Common Thread Malaysia organised a media and celebrity gathering at


Pavilion KL recently to showcase their latest additions to the multi-label
store. Graced by medias, local influencers and corporate partners, among
the featured brands were Daniel Wellington, Lulu DK, Koom and Bellroy. Drop
by the outlet to check out the amazing collection and maybe pick up a thing
or two on the way out.
www.commonthreadonline.com

Grooming

2/ Slough the Dirt and Grime

1/ Think All-In-One

Use Bad Lab Caveman Cleaner


Why Priority should go to the product
that has you covered from top-to-toe.
This cleanses your hair and body, while
being gentle enough to double as a
facial cleanser. It contains a purifying
ingredient and a blast of cooling
menthol properties to neutralise that
manly sweat smell.
www.badlabco.com

5 Gym Grooming
Kit Essentials

Use Rex Thermal Face & Body Scrub


Why This doubles as a body and facial
cleanser that gently removes dull and
dead skin and impurities. The thermal
properties calm the skin while the
natural jojoba exfoliators soothe irritation,
leaving skin smoother, softer and deeply
cleansed in preparation for a clean,
perfect shave.
www.rexskincare.com

4/ Pass the
Sniff Test

Use Jack Black Cool

CTRL Natural Deodorant

Why Heres the thing


about deodorant cum
antiperspirantit is as
good on your feet as it
is on your armpit. This
deodorant contains salt
and grapefruit seed
extract that protects you
against bad odourinducing bacteria and
fungus.
www.getjackblack.com

MEN LIKE TO KEEP IT SIMPLE. THROW A SHIRT AND A PAIR OF JEANS IN

the duffel and theyre good to goeven underwear is sometimes optional.


But when it comes to personal grooming, there shouldnt be room for
compromise. You dont want your kit to rival the missuss yet there are some
things you just cant leave home without.
Aside from a hair wax and a cologne, go for multi-purpose products to
avoid carrying around your entire bathroom supply in your gym bag, says
Brandon Wong, business strategy group director at BadLab. It saves you
loads of time in the shower.
If you hit the gym after work, youve probably accumulated a days
worth of filth and then top it off with more sweat, dirt and grease from your
workout. At the end of the day, you should step out of the gym feeling and
looking like a million bucks. Weve compiled the top five products to chuck
into your toiletry bag and make packing up for the gym hassle-free.
50 F E B R U A R Y 2 0 1 5

3/ Keep Everything
Running Smoothly

Use Kiehls Cross-Terrain All-In-One

Refueling Wash

Why Aside from washing your hair


and body, it also works as a hair
conditioner. And when youre done
with your crown, apply some on
the face to aid the removal of the
whiskers. The soothing aloe vera, a
blend of menthol, vitamin E and citrus
oil will refresh your skin and give it a
pleasant scent.
www.kiehlstimes.com.my

5/ Add in a Final Touch

Use Truefitt & Hill Authentic No. 10

Post-Shave Cologne Balm

Why This products active ingredients


act as a balm to post-shave irritation
and moisturise the skin while giving off
a clean, subtle scent.
www.truefittandhill.com.my

WORDS MIRA SOYZA PHOTOGRAPH DREAMSTIME (LOCKER ROOM)

Use this guide to put together your own comprehensive


pocket-sized vanity pouch.

Guy Wisdom

Pin Up
the Red
Ribbon

TRANSFORM THE
WAY YOU THINK
AND PLAY SAFE.

Dr Ilias Yees involvement with the


Malaysian AIDS Council has given
him a keen insight into HIV and
AIDS research, and sexual health.
He talks about the challenges
involved and values that he lives
by each day.

BE WARY OF BIAS
Once we think we understand
something, we fix our minds to
it. We make a belief around it
even though thats not the actual
reality. So take a step back,
ask questionsand keep on
questioning things. The perceived
reality may not be the actual
reality. Again, whats important is
to have your values set up to it.

A LOT OF PEOPLE HAVE SEX.

52 F E B R U A R Y 2 0 1 5

ALTER YOUR MINDSET

people you can help. He touches


on the importance of motivation,
saying, I see things above the
conflict and tension. Theres a vision,
which is much higher than that,
and we all want to work towards the
common goal. He acknowledges
that hes experienced some degree
of discrimination by medical
practitioners from different fields;
they question what he does and even
ask when hes going to practise socalled real medicine as a bulk of his
responsibilites include giving talks to
create HIV and AIDS awareness.
Driven by the vision and
commitment to the cause, he
highlights that its always your outlook
towards issues that ultimately make a
difference, I go to bed quite peacefully
at night. Didnt always use to be the
case, but nowadays, I see that theres
no point worrying or being anxious
because the problems are still
going to be there the next day. You

might as well approach it with a


clear mind and be at peace.
According to Dr Yee, when
your career revolves around a
humanitarian cause your personal
gains become secondary. He shares
a couple of principles that guide
him, saying, Its about adding
value and preferably taking a
route that allows everyone to
win. He elaborates that in his line
of work, its vital to be inclusive
and nonjudgemental, Its so easy
to stereotype someone, but the
important thing is to actually
pause and be aware that every
single person is differentlet it be
drug users, sex workers, transgenders
or men who have sex with men.
Everyone goes through life with
their unique experiences; the whole
important aspect is to be emphatic
and understand everyones context
of life. Every single person is a new
discovery.

HIV is everyones problem.


Its not a gay problem, a drug
users problem or a sex workers
problem. Its a problem for
anyone who engages in risky
behaviour across the board.
What this means is that as long
as youve had unprotected sex
with someone else, thats risky
behaviour.

GET YOURSELF TESTED


You cant tell if you have HIV
by signs, symptoms, looks or
Google. The only way you can
know for sure is by getting
yourself testedthats the sure
way of getting it done. You can
test anywhere youre comfortable
with: Go to a government facility
and get tested for free or see your
private clinician.

REDUCE RISKS
Harm reduction is all inclusive
and about minimising risk at
every point. People are going
to have sex regardless, so take
the precaution by creating
awareness about protection.
Make condoms readily available.
Pleasure is important in sex,
but its also about having safe
pleasure all the timecondoms
are an absolute must.

WORDS ANIS TAUFIK PHOTOGRAPH HIZWAN HAMID

Its just that we dont talk about it


enough, and thats the root of all
problems.
Dr Ilias Yee, assistant honourary
secretary of the Malaysian AIDS
Council, is giving his frank
assessment of the obstacles linked
to HIV and AIDS prevention in
Malaysia when he touches on stigma
and prejudice, two variables that
can sometimes be more crippling
than the virus or disease itself.
He describes what the lack of
discussion and transparency does,
saying, Stigma comes out of that
when people start discriminating
and creating all sorts of myths
and fallacies. He points out that
even though HIV is difficult to
spread due to its precise modes
of transmissionsharing of
contaminated blood products and
instruments, having unprotected
sex, and between mother to child
(either during pregnancy, labour
or breastfeeding)most people
remain ignorant, Ive encountered
individuals who thought that you can
get HIV from mosquitoes.
Dr Yee explains how hed gotten
involved with HIV and AIDS
work in Malaysia, citing that the
undersupply of good services had
first gotten his attention, When
one ventures into this field, theres
so much opportunity and a lot of

INSIDEOUT

EVENTS &
PROMOTIONS

Check out our website at mens-health.com.my/insideout for the latest event and promotion updates.

Nike-Improved

Taking Nike Air technology as inspiration,


Nike designer extraordinaire Tinker Hatfield
releases a new member to the Nike Air Max
family: TheNike Air Max 1 Ultra Moire. The
sneakers feature a completely innovative
outsole to improve flexibility and keep it
light.On top of the outsole sits a synthetic
suede, laser-perforated, one-piece upper
inspired by the Nike Air Zoom Moire + from
2006.
www.nike.com/my

As Supportive as Mizuno

Running enthusiasts, listen up! Mizuno has launched a


limited edition, lightweight trainer that will satisfy the
running lust in you. Its impeccable features are suitable
for runners seeking maximum cushioning and all-round
support. The remarkable heel and mid-foot fitting make it
comfortable for the foot to move at ease.
www.worldofsports.com.sg

New to Samsonite RED

Samsonite recently unveiled its new Asian spokeperson and ambassador:


Korean superstar Lee Min-ho. Featuring bags befitting work, school and play,
Samsonite RED seeks to reinvent the notion of casual chic, great for young
urbanites seeking avant-garde edginess.
www.samsonite.com.my

Think Outside
the Big Box
Theres no such thing as a one-size-fits-all gym. Find the one
that suits you best to make 2015 your fittest year yet.

54 F E B R U A R Y 2 0 1 5

NO SIGN-UP FEES! LOW MONTHLY RATES!

Free training sessions! The first quarter


of the year is the perfect time to join a gym
as fitness centres compete for the latest
crops of resolutionaries. And an increasing
number of people are opening their wallets:
Gym memberships rose 4% in 2013,
according to the latest data available from
the fitness industry trade group IHRSA. Yet
in that same time, memberships at largest
chains in countries such as America
places like Golds Gym, Crunch Gym, and
LA Fitnessfell by nearly 20%. The
takeaway: More people than ever are
exploring new ways to work out.

WO R DS M I CH A E L E A ST E R ( E D I T E D BY J O H N N G ) P H OTO G R A P H S M AT T H E W SA L ACU S E

Fitness

Guys are beginning to think outside the


big box, says Bruce Mack, cofounder
of Mens Health Thrive, a training
programme that emphasises functional
tness at locations nationwide. Theyre
realising that large chains arent the
only answers, and theyre looking to
smaller niche gyms that cater to specic
interests.
Do you spend more time in classes
than in the weight room? It might be
time to switch to a hard-core combative
studio like Kombative Fitness. Inspired
by camaraderie and competition? X45
Fitness could be more your speed. Stuck
in the strength rut? A growing number of
personal training facilities can help you
reach your goals. Even guys who prefer
the convenience of a big box can choose
between a basic facility costing less than
the price of a few lattes a month and a
high-end tness fortress with everything
from cutting-edge group classes to DNAbased workout and diet programmes.
Which training ground is right for
you? It all depends on your personality
and goals.

MALAYSIAS MOST INNOVATIVE BODY SHOPS

Use the tips from these forward-thinking gyms to train smarter anywhere.

KOMBATIVE FITNESS

THE VANGUARD

QLS FITNESS

PENANG
Instead of huffing and puffing
on a treadmill, Kombative
Fitness specialises in fitness
through martial arts. Not only
does it hone rising stars in
MMA, it is also a top-notch
training facility for Muay Thai,
Boxing as well as Brazilian
Jiujitsu. With training
programmes designed by
world-renowned MMA coach
Duane Ludwig, you can
anticipate an early tap out.

KLANG VALEY
This strength and conditioning
facility prides itself in
developing individual athletic
ability and general well-being.
Youll be challenged with a mix
of classic barbell movements
for strength development and
bodyweight exercises for
conditioningall the ingredients
needed to improve strength,
agility, flexibility and muscular
endurance.

KLANG VALEY
Brush shoulders with the
strongest guys around at QLS.
It provides free training
programmes that cover all
bases such as powerlifting,
bodybuilding and conditioning,
as well as improving mobility
and flexibility. Youll discover a
world of customised
equipments that you've never
seen in your pursuit of functional
strength.

TRAINING TIP Quantity does

TRAINING TIP Set a goal, get a

TRAINING TIP You should train


hard and have fun doing it.
Make sure to mix things up and
get an average of eight-hours
sleep to help maximise your
performance in training.
Raymond Tan, founder

not necessarily mean quality.


Quality of work is a crucial point
to progress but know that over
doing it can also be harmful.
Benjamin Goh, founder and
head coach

proper programme and make


sure your technique and form
are in check. Stick to it for at
least 12 to 16 weeks before
making any assessment.
Koay Qun Ling, founder.

XCELERATE FIT

X45 Fitness

TRAINING TIP Structure your


circuit based on either time or
repetition. For example, set
1min intervals for maximum
pushups, jump squats,
crunches and burpees. Record
them down and try to improve
the next time.
Ben Yeoh, founder

TRAINING TIP Managing your


recovery is key especially with
CrossFit, and strength and
conditioning. Figure out what
kind of frequency and volume
you respond best to so that you
can train and achieve results
over time.Samuel Tan,
founder MIRA SOYZA

KUALA LUMPUR
When it comes to being
different, Xcelerate Fit takes it to
the next level. Most of the
training are done outdoors,
which emphasises on using
bodyweight and basic fitness
tools such as resistance bands,
weighted balls and suspension
training along with agility drills to
achieve a balance of strength
and endurance.

KOTA KINABALU
X45 Fitness combines the highintensity, varied, functional style
of CrossFit with strength
training, Olympic weightlifting,
and gymnastics programmes to
create all-rounder athletes. They
are designed to unleash your
full physical potential and help
achieve a high level of fitness;
you can expect your lungs and
muscles to burn.

w w w. m e n s - h e a l t h . c o m . m y

WO R DS L AU R A T E D ES CO P H OTO G R A P H Y I N M AG I N E

Relationship

56 F E B R U A R Y 2 0 1 5

The 6 New Rules


of Sex Appeal
Learn to conquer your dating competition and make your
attractiveness soar by mastering these secrets.

STYLE

power. Call it charisma, call it confidence. Social scientist Dr Catherine Hakim calls it erotic capital and wrote a
book with the same title. Its that certain something, she saysa combo of liveliness, sex appeal, physical beauty,
fitness, charm, style, and yes, sexual competence. Oh, is that all? Dont feel dauntederotic capital can be learned.
Its how these men behave and carry themselves, says Susan RoAne, the author of How to Work a Room. Out of the
way, Clooney.

Liveliness

Physical Beauty

Sexual Attractiveness

Whether youre grabbing the mike


at karaoke or just cracking jokes all
night, your good vibes are
contagious, says sex therapist Dr
Brandy Engler. We feel a sense of
self-expansion around people who
are enthusiastic about life.
FLAUNT YOUR WIT Funny guys
get laid: In a study in the journal
Intelligence, men with a solid sense
of humour reported having more
casual sex. Comedian Steve Lemme
suggests the callback
a humorous reference to things
youve already talked about. (Im
headed to Bermuda this holiday
I know, not as nice as [insert her
hometown here]). It shows youre
wittyand youve been listening.
SPICE UP YOUR DATES Invite her
along for an activity you feel
passionate abouteven if its bass
fishing. Do something that makes
you feel full oflife, says Engler,
author of The Men on My Couch.
Help her cast the line, say, and
engage all her sensesthe feel of
the line, the ripples of the water, the
stink of the bait. Thats passion.

Sure, genes matter: Facial symmetry,


masculinity, and skin tone all provide
erotic capital, says Hakim. In a 2014
study in Psychological Science,
women favoured men with wide
faces for short-term relationships,
perhaps because they saw them as
more dominant. Bad genes? Dont
worry. Try this plan.
ENHANCE YOUR JAW Facial hair is
male makeup: It covers flaws and
enhances assets. A five oclock
shadow highlights a good chin, says
Danny Baptista, owner of The
Stepping Razor Barbershop in
Brooklyn, while a short beard can
create the illusion of symmetry and
add bulk to a weak chin. Trim cheek
whiskers using the 2 or 3 guard ("
to ") on your clippers, he advises.
Let the hair on your chin and jaw
grow slightly longer.
SMOOTH YOUR FACE A craggy mug
will cramp your style. Use a
cleanser if you have dry skin, and
then add a facial cream before
heading out, says Dr John Romano,
a cosmetic dermatologist at Weill
Cornell Medical College.

SOCIOLOGIST
DR CATHERINE
HAKIM PICKS
MEN YOU SHOULD
MIMIC.

GEORGE CLOONEY

LEO, BECKHAM, CLOONEY: RICH, POWERFUL, ADMIRED. BUT THEIR APPEAL GOES BEYOND FAME OR EARNING

ILL HAVE WHAT


HES HAVING.

Embrace the classics


dark, tailored suits and
crisp white shirts, suggests
MH US executive fashion
director Brian Boy. Add a
neatly folded pocket square.

CHARISMA

BARACK OBAMA

Theres no Instagram filter to help


you achieve this. Sexual
attractiveness involves not only the
shape of your body but also the way
you move and talk, says Hakim.
FAKE THE V Step one: Start doing
the workouts in this magazine. In
the meantime, fake a V-shaped
torsowidely considered the male
idealwith this trick from Sarah
Lee, executive creative director for
Bombfell, a clothing subscription
service: Wear a light-coloured
T-shirt with a thick stripe across
the shoulders and chest. This
brings your eye upward, she says.
A tee thats tighter across the top
and just grazes your belly will add
to the V-shaped illusion.
CONQUER SPACE In a UK study,
women rated men as more
attractive when the mens posture
conveyed dominancesitting with
their arms and legs open while
gesticulating and touching a nearby
person, versus sitting with arms
crossed and legs together.
When you take up space, you exude
confidence, says RoAne.

Before you walk into a room,


smile as if someone just
told you a terrific joke, says
public speaking coach
Jay Heinrichs, author of
Thank You for Arguing.

RHYTHM

CHANNING TATUM

Gotta dance? With your


feet at hip width, relax your
shoulders and knees and
bend your elbows, says pro
dancer Glenn Allen Sims.
Now move to the beat.

CHARM

COLIN FARRELL

Look into one eye and then


the other, says Heinrichs.
Shifting your gaze keeps
you focused and makes
you look attentive without
seeming creepy.

w w w. m e n s - h e a l t h . c o m . m y

Relationship / The 6 New Rules of Sex Appeal

ARE YOU
A PERV?

Let MH US sex adviser


Dr Debby Herbenick
make the call.

I get a thrill when


I see news items
about female
teachers and
17-year-old boys.
- TOM

Conversational Skills

Social Presentation

Sexual Competence

Politics aside, President Obama is a


brilliant orator, a skill that without a
doubt won him votes. Likewise, the
ability to skillfully work a room can
win you a womans vote of confidence,
says Hakim.
STAND STRAIGHT Tall guys are
naturally seen as charismatic, a recent
Dutch study found. But you can fake it
if you need to: Stand with your
shoulders back, open your arms, and
look people in the eye when telling a
story, says RoAne. Spotted a gorgeous
woman? Meet her gaze and smile;
youll create intimacy before you even
approach. Once you start talking, ask
her name, and then use it later.
TARGET YOUR FLIRTING Motivation still
matters: Guys who flirted just for fun
were viewed as less attractive than
guys whose motives were genuine
toward the women they chatted up,
according to a recent study in Sex
Roles. Its about making her feel
special, says Rachel DeAlto, author of
Flirt Fearlessly. So save your best
material for when youre vying for a
date.

Think of this as Don Draper domain:


dressing and styling your hair in a
way that conveys social status and
style, says Hakim.
ROCK THE SIDE PART In a 2013 Great
Clips survey, 60% of people said the
classic side part is among the
greatest mens hairstyles of all time.
Opt for a fade, which keeps the look
clean, but maintain your natural
hairline, says Baptista. Thinning on
top? Go short, he says. And get a
supertight fade on the sides to
balance the missing hair.
UPGRADE YOUR SUITS Men who wear
custom suits give better first
impressions than those in offthe-rack attire, according to a
British study. But department store
suits can fit as if they were tailored
just for you. Just make sure the
shoulder pads dont extend past
your shoulders, the jacket hits about
halfway down your butt, and you can
comfortably sit down. A tailor can
easily adjust hem lengths or even
take in the sides or center back of
the jacket, says Lee.

Sex drive alone wont translate to


being a stud in the sack, says Hakim.
More critical than libido is
erotic imagination, a creativity and
playfulness with a woman in bed
and beforehand.
SHOW YOUR STRENGTH You know the
scene in Crazy, Stupid Love where
Ryan Gosling picks up Emma Stone,
Dirty Dancing style? It really works.
Your physical prowess can be a
turn-on, says Engler. Its an
exaggerated expression of
masculinity, allowing her to feel soft
and fragile. Flaunt your strength as a
form of out-of-the-bedroom
foreplay: Wrestle playfully, or pin her
against a wall for a kiss.
ADAPT YOUR ENCOUNTERS Theres a
script for great sex: Initiation,
kissing, foreplay, intercourse,
afterplay. But you should also read
her moods, says couples therapist
Lisa Thomas, founder of onlinecouch.
com. If shes had a bad day, try the
soft-and-sensual approach. After a
night of dancing, playful domination
might do the trick. J

58 F E B R U A R Y 2 0 1 5

Lots of guys find such


stories titillating
and thats okay.
Theres a trend in
popular culture of
objectifying teachers.
It may remind you
of a time when your
own hormones raged
and you were, as
Van Halen put it, hot
for teacher. With all
the media coverage
lately providing every
racy detail, its not
surprising that you
might have trouble
turning it off.

When I talk with any


woman, I flirt and
imagine her in bed,
even if Im not
interested.
- GARY

Perverted? Not
exactly. But there are
important rules. If you
flirt with someone
who you know is in
love with you and you
dont feel the same
way, its cruel. If a
woman asks you to
stop and you dont,
its harassment. (Plus,
your wife or girlfriend
may think youre not
satisfied.) Harmless
compliments can
give a womans
confidence a boost.
But if youre just
playing games, it may
be your confidence
that needs a lift.

INSIDEOUT

EVENTS &
PROMOTIONS

Check out our website at mens-health.com.my/insideout for the latest event and promotion updates.

Nivea Men Protection

Kick your insecurities out of the window with Nivea Men


Cool Kick. The underarm deodoriser provides triple shield
protection from sweat, bacteria and body odour to keep
unpleasant smells at bay no matter what you do. Whether
youre commuting to work or having an intense session at the
gym, the cool care formula will keep you fresh at all times.
www.niveamen.com.my

Red Army Watches Makeover


Sharp and Smart with Dockers

Drawing inspiration from the Golden Age of travel, the latest On-the-Go collection
by Dockers showcases a wide array of stylish, sophisticated and easy-to-wear items.
The detailed and multi-functional designs enable easy transition from day to night
for any occasion. In addition to ultimate comfort, the collection allows you to enrich
your wardrobe with colour options ranging from diffferent shades of grey and blue,
to striking orange and gold.
www.dockers.com

The next time youre on a shopping spree, pop by the Red


Army Watches boutique at Pavilion KL. Recently treated
to a makeover in reflection of the brands maturity, visitors
can bask in the boutiques austere yellow guise and new
sophisticated inner marquee. The 400-sq ft store mimics a
borderless gallery with black display booths and podiums
complemented by tinted gold panels and lacquered floors.
www.redarmywatches.com

Fast Track to the


Corner Office
Achieve your career breakthroughand
the pay bump that comes with itwith the
strategies of these trailblazers.

60 F E B R U A R Y 2 0 1 5

SOME GUYS JUST SEEM DESTINED FOR HEROIC CAREERS.

They cant sit silently through meetings; theyre not content


to simply follow orders. Theyre enterprising and outspoken.
They wear their ambition like shiny cuff links, commanding
our attention with every gesture and reminding us that we
should all bring more passion, creativity, and backbone to our
jobs. Except this isnt destinyits determination.
The entrepreneurs youll meet on the next few pages are
like that. They made their mark by thinking big, acting fast,
and setting clear goals. Success is about being proactive,

WO R DS JA N E P O RT E R P H OTO G R A P H S DA N SA E L I N G E R P R O P ST Y L I N G D O M I N I Q U E BAY N ES

Work

says Dr Dean Shepherd, a


professor of strategic
entrepreneurship at Indiana
Universitys Kelley School of
Business. Its about deciding
whether youll take the risks to
pursue the opportunities that you
find attractive.
So ask yourself: Are you making
the kinds of career moves that can
close the gap between you and the
top brass? You may be good at your
job, but who isnt? The top execs
with the biggest paychecks were
good once too. Now theyre great.
And thats a leap you can make.
In a 2010 study in the Journal of
Applied Psychology, researchers
discovered that people who took
more initiative had better
relationships with their bosses
and a better outlook on their
future. And in a more recent Dutch
study, the most proactive
employeesthe ones who looked
for smarter ways their companies
could operatewere assessed by
their coworkers as more likely to
perform better.
So stop doing only what youre
told, and start being disruptive. Do
that and youll soon be the kind of
career hero people admire.

1
Improve an Old Process

On a routine errand in 2011, Andy


Katz-Mayfield waited 10 minutes
for a drugstore employee to show
up with the key to the razor case.
Then he spent RM84 on four
cartridges and some shaving
cream. When he returned home,
he called his buddy Jeff Raider,
who a few years before had
cofounded the eyeglasses
company Warby Parker. I think
this model is broken, said KatzMayfield. We can build
something better.
So the two men set out to make
blades that would rival those
already on the drugstore shelves,
and they aimed to sell them at half
the price. Within six months,
theyd found a German production
facility to make their product.
They bought the factory and gave
their shaving company an ironic
name, Harrys. (Get it?)
By 2013, the guys were selling
cartridges for RM7 apiecea
bargain by five-blade standards.

And after their first sales push


proved to be successful, investors
who had been initially hesitant
started to line up. Within a year,
Harrys had RM394million in
funding.
`
` BE A PROBLEM SOLVER You dont
have to take on a billion-dollar
industry to have an impact. In fact,
its often small things that make
the biggest splash. When we
started Harrys, we were just trying
to solve an issue we experienced
personally, says Raider.
So take a look around your
workplace and consider how tasks
are being accomplished right now.
Disorganised meetings, wasted
office space, poorly managed
social media accountstheyre all
opportunities for improvement.
The challenge is simple: Go find
the problems and then develop
solutions for them, says Dr H
Albert Napier, a professor at Rice
Universitys Jones Graduate School
of Business. If youre not trying
to improve your company, youll be
left behind. And years from now
you might end up reading about
the former cubicle dweller next
door, now a billionaire.

2
Outwork Your Competition

You can thank Michael Kirban and


Mark Rampolla for the ubiquity of
coconut water in CrossFit boxes
and health food stores. In 2004,
Kirban was living in Brooklyn,
rolling on inline skates from store
to store to hand out samples of his
unheard-of new beverage, Vita
Coco. There was nothing else like
it, he told shopkeepers. Hed
repeated that line hundreds of
times before a GNC store manager
casually said, Someone else was
here last week selling that stuff.
That stuff was called Zico. Even
the packaging looked the same.
By sheer coincidence, Zicos
creator, Mark Rampolla, was also
embracing a grassroots approach
to cracking the coconut water
market in New York City. Two
men, two similar products, one
market.
It was war. Kirban promptly
doubled the number of routes he
skated each day. When he saw Zico
on the shelf, he rearranged the

I L LU ST R AT I O N K I KU O J O H N SO N

SAY THIS!
CERTAIN WORDS, UTTERED FREQUENTLY, MIGHT MAKE YOU RICH.
Do you not understand
those market
figures, or do you not
understand them yet?
Punctuating the end of
your statements with the
word yet broadcasts
your ambition and
potential, says Dr Leslie
Becker-Phelps, a clinical
psychologist based in
New Jersey.

Hey, boss: When


people work together
on a tough project, they
stick with it 48 to 64%
longer than when they
go it alone, a Stanford
study found. Why?
Collaboration makes the
task more interesting,
and each participant
feels more personally
motivated.

In a study from the


University of Illinois,
people who pumped
themselves up using
you solved significantly
more anagrams than
those who went with the
first-person I. Just keep
it down, would ya? We
dont want to hear you
talking to yourself all day.

Stop wasting your


precious time on bad
ideas. Warren Buffet
famously observed
that successful people
say no all the time. But
when you shoot down
the bosss plan, just be
sure to replace it with
something better, says
Debra Benton, author of
The CEO Difference.
w w w. m e n s - h e a l t h . c o m . m y

Work / Fast Track to the Corner Office

3
Cut the Crap

For every wall,


there is a way to
break through.

products to make Vita Coco more


prominent. And later he hired a
seasoned salesman to help him take
over more shelf space.
The idea was to crush Zico, says
Kirban. We would sit around in
meetings and literally say, What is a
good Zico killer?
Rampolla, unwilling to roll over,
started plotting counterattacks. On
occasion his sales guys could be
found outside Vita Cocos office
handing out Zico samples. When
Kirban signed an endorsement deal
with Madonna, Rampolla brought
in NBA star Kevin Garnett. Kirban
62 F E B R U A R Y 2 0 1 5

then retaliated with Rihanna in a


pineapple bikini.
By constantly trying to outmanoeuver each other, both
companies grew exponentially, and
today the coconut water market is
worth a staggering RM1.4 billion.
Vita Coco owns 60% of it.
`
` PINPOINT YOUR TARGET People with
clearly defined rivals push
themselves harder and achieve
more, says Grant Cardone, author of
If Youre Not First, Youre Last.
Kirban experienced this oneupmanship firsthand, which is why
hes glad Rampolla stayed on his

heels over the past decade.


If you dont have competition, you
start to sit back, he says.
So who are you going to
outperform? If you dont know yet,
set your sights on a colleague whos
a couple of levels above you on the
organisational chart. You need to
be looking out in front, Cardone
says. Dont look at the desk next to
you. Thats not the guy.
Figure out what you can do to
prove youre better, and then do it
over and over. The quicker you can
make the other guy superfluous, the
sooner you can take his office.

TaskUs was built on an idea with big


potential: It would match
overworked US professionals with
people around the world who were
looking for part-time income. Need
to send 100 e-mails or make complex
travel plans? Just call TaskUs.
The problem was, three years
after launching the company, Bryce
Maddock and Jaspar Weir were still
living in their parents houses. They
had employees in 16 countries, but
every step they took toward
expansion created a cascade of fresh
problems. College kids in Pakistan
turned out to present much
different management challenges
than stay-at-home moms in the
Midwest, and sometimes the
assignments came back in such bad
shape that Maddock and Weir had
to step in and tackle the jobs
themselves.
So in 2011, the duo sat down and
reconsidered their business plan.
Realising that their best work and
lowest rates were coming from the
Philippines, they laid off everyone
else and set up their first official
office abroad. The consolidation
was about trying to control quality
and bring people together so we
could train them, says Maddock.
The newly opened location in the
Philippines had a mere five
employees, so Maddock and Weir
stopped marketing TaskUs as a
do-anything service for busy professionals. Instead, they decided to
focus on just one skill: customer
service. And they targeted their best
clients: startups.
The narrow focus was a success.
Over the following few years, the
TaskUs staff grew from the original
five to 1,200. As big clients like Uber,
Whisper, and Tinder began to take
off, so did TaskUs. Last year, the
companys estimated earnings were
around RM49 million.
`
` BUILD A LONG-TERM PLAN Consider
the 80/20 rule, says Erica Ariel Fox,

YOU NEED TO BE
LOOKING OUT IN FRONT.
DONT LOOK AT THE
DESK NEXT TO YOU.
THATS NOT THE GUY.
the author of Winning from Within.
About 80% of your important work
comes from a mere 20% of your
effort. The other 80% of your effort
is probably squandered on tasks
you should delegateor hell,
maybe even ignore. Thats what
the 80/20 rule is saying, says Fox.
Put your focus where it counts.
For TaskUs, that meant
shrinking the staff and limiting
services. It also meant turning
away clients with short-term needs
to concentrate on building longterm partnerships. Focus is really
essential for us, says Maddock. If
you look at our initial model, we
kind of did anything for anyone.
Sound familiar? Thats a fault a lot
of people can relate to. To be really
excellent at something, you need to
focus on a subset of tasks.
Heres a helpful strategy: At the
start of each week, take a look at your
to-do list and make sure most days
include at least one activity that
contributes to your long-term goals.
Try to balance todays needs with
the kind of work you want to be
known for five years from now, says
Fox. That activity might involve
networking with important people
or signing up for classes. But
whatever you pick, make that your
top priority. Decide on the one thing
you are going to do, and then throw
your weight at it, Maddock says.

ASK THE
BILLIONAIRE
By Mark Spitznagel

4
Find Your Ally

Robin Thurston was working


full-time in the investment
industry when he took a bike trip to
Europe with some friends. He was
showing them the roads hed ridden
years earlier as a professional
cyclist. One night, after a day of
riding the Swiss Alps, one of his
friends asked a very simple
question: How would I know these
roads the next time I come back if
youre not with me? Thurston was
stumped. He didnt have an answer.
But he realised there was an
opportunity to develop one.
In 2006, Thurston started
building MapMyRide, a website that
would use GPS data to give cyclists a
better sense of where theyd been
and where to go next. He was
confident that cyclists would use the
site if he could just figure out the
logistics. But the process was slow.
Thurston was a business guy and an
athlete, not a programmer.
Then he discovered that this
great idea wasnt his alone. A guy in
California, Kevin Callahan, was
launching a similar site for runners.
The name? MapMyRun. Go figure.
I didnt want another map-mysomething out there, Thurston
says. So he gave Callahan a call,
hoping to buy the domain name and
website. Instead, once the two men
started talking, Thurston realised
that Callahan had something he

Whats better: A
stockbroker, or one of
those online
investment sites?
Why not skip both?
Stocks are expensive
right now. Thanks to
the Feds artificially low
interest rates, people
and corporations have
been buying up equities
like ravenous, gambling
zombies. But if you
insist on joining those
zombies, youll have
to choose the lesser

of two evils. Brokers


are expensive, and
theres no evidence to
suggest that they can do
anything special for you.
But playing the market
on your own with an
online investment site
is dangerous. The more
time you spend looking
over your portfolio, the
more likely you are to buy
stocks as they climb and
sell them as they tumble,
just like everybody else
does. Thats not a get-

needed: the expertise to build a


GPS-based platform. But as a
programmer living on the beach,
Callahan had neither the startup
cash nor the business background
to launch a successful brand.
After talking about their vision
for such a venture, the two created a
partnership. We decided there was
a bigger opportunity if we got
together, says Thurston.
The men called their project
MapMyFitness and moved to Denver
to work on it full-time. They designed
it to track runs, rides, and walks, and
with both the tech and business sides
covered, the site has grown to 30
million users. Eventually, in 2013
seven years after Thurston and
Callahan first joined forcesUnder
Armour purchased the company for
RM525 million.
`
` BE YOUR OWN CRITIC Want to build a
successful collaboration? Start by
checking your own ego. The
mistake many people make is trying
to replicate themselves, says Sally
Hogshead, the author of How the
World Sees You. Great partnerships
are built on differences, not
similarities.
To find your match, set a clear
goal and then write down all
the skills and resources you will
need to achieve itprofessional
connections, sales ability, technical
knowledge, and so on. Circle your
weakest attributes. Then try to
surround yourself with people
who can fill those areas, suggests
Hogshead. Once you find the
person who shares your goaland
who has the skills you lackyouve
discovered your ideal partner. 
rich formula. The best
strategy for an amateur
stock investorand
for most pros toois
to stick to index funds
that track broad swaths
of the market. Look for
ones built on company
performance, not size.
Theyll be called value
weighted funds. If you
want to go that route,
pick the website or
broker with the lowest
fees. Just remember: Its
buy low, sell high.

How much cash are


you carrying in your
wallet right now?
I always carry a 50 billion
dollar bill. Dont get too
excitedthats 50 billion
Zimbabwean dollars,
which wouldnt even
fetch me a cup of coffee
in Zimbabwe right now.
Why do I carry around
a worthless scrap of
currency? To remind
me of the ravages of
inflation. Youd be wise to
keep it in mind too.

THE INBOX
ASSAULT
DIGITAL
BANTER CAN
SAP YOUR
PRODUCTIVITY.
NUMBER OF EXTERNAL
COMMUNICATIONS
RECEIVED BY COMPANY
EXECUTIVES ANNUALLY

RISE OF
VIRTUAL
COLLABORATION

30K

25K

RISE OF
E-MAIL

RISE OF
VOICEMAIL

9K

4K
1K
70s 80s 90s 00s 10s
Source: Bain & Company,
2014 study

ACHIEVE
E-MAIL ZEN

Incoming mail? You


have two options:
Delete it, or answer it
now. Think OHIO, says
Bob Pozen, author of
Extreme Productivity:
Only Handle It Once.

Mark Spitznagel
is the author of The
Dao of Capital and
founder of Universa
Investments, aMiami
hedge fund that
specialises in profiting
from market crashes.

w w w. m e n s - h e a l t h . c o m . m y

Training

Take It from
the Lone Rider
Loh Sea Keong is one of Malaysias top professional
road cyclists. Unlike his counterparts, he has dodged
the system and found his own road to the top.

64 F E B R U A R Y 2 0 1 5

WO R DS & P H OTO G R A P H S ST EV E T H O M A S

THERES NOT MUCH GOING IN THE SMALL TROPICAL INTERIOR OF KUALA KRAI. IT IS

about as far removed from the outside world and it is trapping as it gets in West
Malaysia. Somehow or other, Loh Sea Keong, a 28-year-old Malaysian road racing ace,
managed to find a road paved and potholed with pain and glory, which led from the
town all of the way to the hotbed of European road racing.
His journey was, and still is a self-propelled one. There were no route maps or training
programmes provided to him. He found his own direction through hard graft and a lot of
trial and error. While his poster boy compatriots reaped the benefits of national federation
and state backing and became big fishes in their own back garden ponds, Loh was all but
blanked and left to forage for himself in his early yearseven to a large extent, now.
Loh was, in fact, on the verge of quitting the sport to head into the family trading
business a few years ago before things just started clicking for him. His victory in the
Jelajah Malaysiaan international cycling union racethrust him to the fore of the form
book as no other Malaysian rider had ever won the competition. After a score of stage wins
and great performances in other regional races, he was beginning to make it look easy as he
matured to become a self-made pro bike rider.

w w w. m e n s - h e a l t h . c o m . m y

Training / Take It from the Lone Rider

Loh Sea Keong is


making his own way
to the top, and that's
how he likes to do it.

66 F E B R U A R Y 2 0 1 5

In 2013, it was announced that he


would be the first Southeast Asian
to perform at the highest level of
the sport as part of the World Tour
Giant-Shimano team. It took a
little time for him to find his feet,
and then he promptly found the
ground too, breaking his sternum in
a nasty crash. Sadly by the time he
recovered, the season was cooked as
far as he was concerned.
With a never-say-die attitude,
this year, Loh will be stepping back
to the middle ground with another
squad from which he hopes to
build on his bid for the top.

LOH SEA KEONG ON...


SYSTEM

When I started out I was totally


clueless. I think being clueless
really helped me, and I still am
clueless. It was all by trial and
error, trying things and learning
from experience. I wanted to take
up cycling because it was different.
I had no advice or help from the
national federation until I had
made it and completed two years of
European racing.
I pretty much figure things out
for myself. I learned a whole lot by
watching and listening to the more
experienced riders that I raced
with, and also from the coaches I
talked to. For me, its always been
a case of finding out for myself
what works for me.
TRAINING

It depends on my team and plans.


If Im going to Europewhich is
what I wantthen I finish racing in
October, take some down time and
then start again in November.
I usually start with some crosstraining such as gym and mountain
biking, mainly to get my heart rate
up and as a diversion to the hours
and months of road riding I have
ahead. Its more for a mental break
than anything else.
My build-up stage means a lot
of long endurance rides. If I ride
alone, I rarely go over five hours
while with other riders it can go on
to about six to seven hours most

days, with easy days and rest as


and when my body demands it.
PREPARATION

A few weeks before I start racing


I will do some of my rides behind
a motorbike to simulate race level
effort. I also incorporate intervals
along the way with motor pacing.
Before I start racing I like to
sharpen up my high end with hill
intervals. I prefer doing this uphill
as I find it to be an effective way
for me to push myself on a climb
compared to a flat ground. Ideally,
Id have a programme that allows
me a few early races that I can
use as a high-intensity training
preparation before the big day.
You need to be prepared for
all kinds of weather conditions
that you may encounter during a
race, so its never stopped me from
hitting the road whether it is wet
or dry. I put on extra layers when
its raining and make sure I stay
hydrated when its hot. Simple as
that.

... building
experience is a
huge factor and it
can only be done
the long and hard
way: practise,
practise and
practise.

underestimate others. Look,


listen and learn from the more
experienced riders. Be patient
believe that you will find your own
way as long as you stick it and
dont give up.
HARDSHIP

Over the years, Ive come to


realise that pain and suffering can
help us learn important lessons in
life. You might get demotivated
and just stop when things dont
go your way. But know that the
persistency to keep going and push
yourself to achieve your goals is
vital because nothing comes easy.
TECHNOLOGY

Im fairly old school. Although


I do use a heart rate monitor, I
learn as much as I can from the
more experienced riders, which I
find helps me improve my skills
without having to rely too much on
technology.
I train alone a lot, and
occasionally with the other riders.
My approach to training and
reaching my goals is a long-term
one. Some tend to have a much
shorter term outlook where they
will train a few weeks for a specific
race and then not for weeks, which
is more structured in detail, but
maybe doesnt look as far down the
road as I do.
LIFE

SUCCESS
Firstly, building experience is a

huge factor and it can only be done


the long and hard way: practise,
practise and practise. Secondly,
do not overestimate yourself and
underestimate others. Thirdly, be
patient and bide your timewhen
you finally make the decision to
attack during a race, commit and
stick to it!
Trust in your own ability,
but like I mentioned before, do
not overestimate yourself and

For me, its very important to


have a regular life outside of
cycling, one where I can go out
with friends, eat my favourite
foods and have the odd drink. This
is not the typical approach of a pro
cyclist, but then its essential to
have a balanced life.
KL ROADS

Avoid the dangerous highways.


Having said that, its not only them
that are unsafe. You could find quiet
circuits but for shorter rides I would
say get a decent home trainer.
When you have the chance, get in
the car and drive out of the city to
the countryside where you can take
longer and safer rides.J

w w w. m e n s - h e a l t h . c o m . m y

69
SEX TIPS
Lets come clean: You probably think
about sex more than you care to
admitso why not find out as much
as you can about it? Read on for facts
and figures, and maybe even pick up
a trick (or two) to add to your

WORDS ANIS TAUFIK PHOTOGRAPHS DREAMSTIME

bedroom shenanigans.

68 F E B R U A R Y 2 0 1 5

HOUSTON, WE HAVE
A PROBLEM
(NOT SO) 5

1 MINUTE The likelihood


of ejaculating upon
penetration by men who admit
that theyve never been in love.

SECRET
FANTASIES 6

Source: Journal of Sexual Medicine

IN A SURVEY OF
OVER 1,500
INDIVIDUALS BY
THE JOURNAL
OF SEXUAL
MEDICINE,
PARTICIPANTS
WERE PROVIDED
WITH 55 SEXUAL
FANTASIES AND
ASKED TO RATE
THE LIKELIHOOD
OF IMAGINING
THEMSELVES
ENGAGING IN
THEM.

The most typical fantasy


for both men and women
revolved around having romantic
feelings during sex.

Men got off imagining oral


sex and scenarios involving
more participants.

Common female fantasies


included sex against exotic
settings and taking part in oral sex.

Get your freak on. Both


sexes had given domination
and submission fantasiesgetting
tied up and being dominated
during the actalmost equal
consideration. Next, check out 50
Shades of Grey.

1% The chance a man has


of being diagnosed with
testicular cancer.

Source: New England Journal of Medicine

FIRST TIMERS AND


HAPPINESS
The ageand accompanying
experiencewhere you pop
your cherry carries far reaching
consequences. Individuals who
reported negative first impressions
of sex face sexual difficulties later
in life, while those didnt form solid
relationships with their first sex
partner are more likely to be sexually
dissatisfied and have trouble
communicating with future partners.
Source: Journal of Sexual Medicine

8
A study of 960 men
found that guys who
MOMMY ISSUES

had poor relationships


with their moms
were more likely to
experience premature
ejaculation. These
blokes also claimed
that they did not fall in
love until a much older
age, a hint of potential
intimacy problems. On
the other hand, lads
who experienced love
younger suffered no
issues when it came to
bedroom performance;
they got along with their
mothers better too.

10

SAY NO
TO DRUGS
The message is simple: Dont
mix sex and drugs. Dr Ilias Yee,
Assistant Honourary Secretary
of the Malaysian AIDS Council,
notes that utilising drugs
like crystal meth impairs
judgement, increasing your
chances of engaging in risky
behaviour. His advise?
If youre going to use
drugs, dont have sex. If youre
going to have sex, dont use
drugs. Do whatever it takes
to minimise harm at each
encounter.

11
The larger your waist

WAIST SIZE AND


SPERM COUNT

size, the lower your


sperm count, a study
of almost 500 men
has found. In addition
to producing subpar quality semen,
overweight men
ejaculated lower
sperm volumes
compared to men with
normal weights.
Source: Human Reproduction

12

OUT OF CONTROL.
CANT FOCUS
Guys with premature ejaculation
are 46% more likely to have
attention deficit hyperactivity
disorder, notes a study of over
130 men.

Source: Journal of Sexual Medicine

13

MORE THAN 74% of new


HIV infections in Malaysia in
2013 were sexually transmitted.

TURNED OFF
BY WORK
In a poll of over 5,000 European
men, career stress was found
to be the conspiring chief
villain behind sexual disinterest,
especially for guys between the
ages of 30 and 39.

Source: Malaysian AIDS Foundation

Source: Journal of Sexual Medicine

Source: Journal of Sexual Medicine

w w w. m e n s - h e a l t h . c o m . m y

69
SEX TIPS

NOT
WOOD
ENOUGH
14

15

Source: Journal of Sexual Medicine

Source: International Journal of


Impotence Research

OBSESSION
DESTROYS
Lack of sexual control contributes
to a quarter of breakups, but your
excessive fixation on premature
ejaculation (PE) issues can
increase the chances of your
partner cutting off relationship
strings. Seek treatment for PE and
get your insecurities checked.

16

BOOST SEXUAL
CONFIDENCE
Medication for erectile dysfunction
(ED) doesnt just give your male
member a helping hand. It
improves sexual self-confidence by
77% and enables ecient sexual
communication, leading to more
spontaneity, reduced nervousness
and of course, more sex.

63.1%
of women want their
partner to have greater ejaculatory
control during sex.
Source: Journal of Sexual Medicine

17 How are things down under?


CHANGE YOUR LIFE. BEAT ED

810 Aussie blokes between the ages of


35 and 80 were analysed on the effects
that positive lifestyle changeslosing
weight, eating healthier, getting more
exercise, becoming more physically
active, consuming less alcohol and
clocking in on quality sleephad on
erectile dysfunction (ED) in addition to
medication. After five years, 29% of
participants with ED reported success
rates. According to lead researcher
Dr Gary Wittert from the University of
Adelaide, living a healthy life encourages
ED medication to work better, eventually
lessening drug dependency and
boosting sexual desire.
Source: Journal of Sexual Medicine
70 F E B R U A R Y 2 0 1 5

THE
SEDUCTION
WARFARE
18

GET SHORTY
Worried that your height might
affect your chances landing a gal? Stand tall
with these facts: Short men are 32% less
likely to go through divorce compared to their
taller counterparts and 78% of short, married
men are main income providers who rake
in a higher salary than their spouses. Even
though shorter guys are less likely to tie the
knot, they take a more active role in domestic
chores.
Source: Iconoculture Consumer Insights

19

HEAD OVER HEELS


Men are more likely to
approach a woman in heels before one
in flats. Researchers offered two possible
explanations: You could be primed to the
sexual connotation linked to wearing heels
or simply be responding to how the way
she moves changes when shes in elevated
footwear.
Source: Medical News Today

20

CHARM HER WITH ROSES.


OR ORANGES
Dont be so quick to dismiss what a bouquet
of roses can do. In a study of 20 women,
individuals who breathed in either rose or
orange oil reported heightened feelings of
comfort and relaxation. Researchers attributed
the calmer and stress-free state of mind to
a significant reduction of oxyhemoglobin
concentrations in the brain when either oil
was inhaled.
Source: Complementary Therapies in Medicine

21 Moving your body


DANCE TO IMPRESS

to a groove might do
more than help you bond
on date night: It might just
attract potential mates
and fend off competition.
Researchers studied the
dance moves of 30

blokes while jotting down


body strength levels, as
well as cardiovascular
fitness. The dance moves
were then adopted by a
virtual avatar screened to
men and women. Though
both sexes rated avatars
that showcased a range
of movements and had
faster arm movements as
better dancers, guys were
far more accurate in
estimating upper body
strength, a measure of
hand to hand fighting
threat.
Source: Medical News Today

22

AN ILLUSION OF LUX
Want to snap up a winning
photo for the ladies? Give your background
more thought. In a poll of over 100
people, women rated men as being more
attractive when they posed in front of
luxury apartments, regardless of whether
or not the guys could actually afford
those properties. Researchers agreed that
women are influenced by status symbols
while making up their minds on how
appealing they found a guy to be. The
average Joe, however, displayed no bias
when checking out girls.

Source: Journal of Evolutionary Psychology

23

HIPS DONT LIE


Captivated by the way hips sway?
In a study of almost 150 women, individuals
with wider hips (14.2 inches) reported having
a higher number of sexual partners. The
findings also indicate that numerous partners
were likely to be one-night stands, as
opposed to committed relationships.

Source: Medical News Today

24

FACE VALUE
Men with wide facial angles have
higher testosterone levels, are more powerful
and financially successfulbut they also
have a violent streak and are perceived to be
philanderers. Speed dating women consider
guys with wider faces to be more dominant

and are drawn to them for short-term


relationships.
Source: Psychological Science

25

MRS JEKYLL AND MS HYDE


How she flirts can vary depending
on the time of the month. In a study of 31
women, their interactions with an actor
displaying two types of personality traitsthe
sexy cad (charismatic, confident and socially
dominant) and the good dad (reliable and
reserved)were observed. Fertile women
were more interested in the sexy cad for
brief flings, but not long-term relationships.

Source: Psychological Science

26
350 college girls were polled
TO COMPLIMENT
OR KEEP MUM?

on how being subjected to


sexual attention made them
feel, depending on the location.
86.5% felt most complimented
when it took place at the gym,
and 82.6% on nights out. Keep
it professional at the office,
lads: 72.4% of the women
reported that sexual attention
at work was unwelcome.
Source: International Journal of Sexual Health

27

In a survey of almost 400


women on sexual satisfaction and
personality traits, ladies who admitted to
greater sexual satiety are reported to be more
conscientious.

Source: Journal of Sexual Medicine

28

LOOKS MATTER
Men who arent physically attracted
to their partner are 2.7 times more likely to
lose interest sexually.

Source: Journal of Sexual Medicine

MANSCAPING
WOES
29

6070% of men experience a


bleeding cut from genital grooming.
The scrotum has been labelled as the most
disaster prone area.

Source: Journal of Sexual Medicine

w w w. m e n s - h e a l t h . c o m . m y

69
SEX TIPS

30

DONT BEAT AROUND


THE BUSH
60% of male college students expressed
preference for a hair-free partner,
while 50% of their female counterparts
admitted to removing body hair. A large
chunk of the survey participants resort
to shaving over waxing and utilising
depilatories. No 1 complaint over shaving
pubes? The itching.
Source: Journal of Sexual Medicine

31

CLEARING THE JUNGLE


So you wanna shave it all off and
rock a bare, porn star look down south?
Here are some stats to consider before
going under the razor: Men who undergo
extensive grooming report 6% more
infections, 6% more injuries to the anal
area and are more likely to catch sexually
transmitted infections.

Source: Journal of Sexual Medicine

32

Avoid ingrown hair by applying


some post-shaving products like
aftershave with menthol or alcohol to tighten
pores and lessen inflammation. Exfoliating
regularly works toojust dont do it on the
same day you shave!

DATING IN
THE DIGITAL
AGE
33

DONT SEXT AND WALK


A group of mobile phone users
were tested on how device usage affects
their walking pattern. They were requested to
walk in a straight line under three conditions:
Without a phone, and while reading or texting.
Individuals who read and texted on the go
didnt just walk slower; they angled their head
differently and ultimately strayed from the
pathrisk factors if youre navigating dense
foot trac and the urban jungle. Stay smart
and dont sext if youre out and about.

Source: PLOS One

72 F E B R U A R Y 2 0 1 5

34

15 MILLION
matches between men and
women on Tinder every day.
Source: New Scientist

35

APPS AND STIS


Men who utilise hook-up apps
are more likely to contract syphilis and
other sexually transmitted infections (STIs),
not to mention some stomach bugs linked
to travel.
Source: New Scientist

36

YOUR SWIMMERS AND


CELL PHONES
According to a study by the University of
Exeter, cell phone exposure can lower
sperm motility (8%) and viability (9%).
However, dont worry about keeping
your phone out of the pant pocket just
yet. If you already know you have a
potential fertility issue then it might be an
additional thing to considerjust as you
might change your dietyou might want
to change where you keep your phone,
suggests lead author
Dr Fiona Matthews.
Source: Environment International

37

DOES CYBERSEX
COUNT?
A study of almost 600 men and women on
sexual attitudes uncovered that the ladies
are more inclined to consider cybersex
exchanges as sex compared to men. Both
genders are in mutual agreement over the
sex label if an orgasm takes place.
Source: Journal of Sex Research

38

71%
Percentage of Americans have
no qualms about looking up information on
someone they are seeing or considering
getting into a relationship with. Ladies are
more likely to research dates while the
gents will actually fork out money for it.
Source: Spokeo

39

2.5%
of Americans claim that the
Internet has had a negative effect on
relationships. Sure, it helps couples stay
in touchbut ignoring your girls message
in favour of liking and checking in on
Facebook isnt a smart move, dude.

40 Ever wondered if
EQUALITY IN PORN

the womens liberation


movement moved on to
the adult film industry too?
The 100 most viewed
videos on top 4 erotic
websites were analysed:
Women were more
frequently objectified,
with over 60% of sex
scenes including closeups of intimate body
parts, compared to only
18.8% close-ups of male
body parts. According to
findings, the actresses
were not unfairly
dehumanisedwomen
were just as likely to be
portrayed initiating sex as
men. However, in sexual
scenes, men were given
more dominant roles
while women took
submissive parts.
Source: Journal of Sex Research

w w w. m e n s - h e a l t h . c o m . m y

69
SEX TIPS

BETWEEN
SHEETS
AND
43
BEYOND

before nishing. Also,


sexual desire in men fell
rapidly after they came
(doh).
Source: Journal of Sex Research

41

PARTNER UP FOR
BETTER PENIS
PERFORMANCE
The numbers are in: The average
penis length and circumference
of over 1,600 self-stimulated
men measure in at 14.15 cm
(5.57 inches) and 12.23 cm (4.81
inches), respectively. However,
guys who received some oral
lovin from a partner recorded
significantly longer penis lengths
than those who opted to go solo.
Greater arousal experienced when
getting frisky with a bed buddy can
give you the extra mile.
Source: Journal of Sexual Medicine

42
In a study on
orgasms, the genital

YOUR BEST ORGASM

temperatures of 76
men and women were
recorded. An indicator
of sexual arousal
resulting from greater
blood ow to the nether
regions, the genital
temperatures of both
genders soared as
they climaxedthe
most satisfying peaks
occurred after a great
buildup of excitement
and desire. Heres what
you can take away:
The most pleasurable
climaxes can be
achieved when desire
is built up slowly and
orgasm is close but
delayed multiple times
74 F E B R U A R Y 2 0 1 5

DONT ARGUE ON AN
EMPTY STOMACH
Turns out that being hangry could
be a real thing. Researchers from
the Ohio State University uncovered
a connection between low blood
sugar, aggressive impulses and
actual violent behaviors in a study
of 107 married couples. Hunger
could be a factor in a lovers tiff and
even domestic violence. Its simple
advice but it works: Before you
have a dicult conversation with
your spouse, make sure youre not
hungry, recommends lead author
Brad Bushman.
Source: Newswise

44
An analysis of 84

WHATS YOUR
LINE?

couples on sexual
communication and
emotional awareness
reveals that men can
be pretty clueless; they
have a habit of selling
themselves short when
it comes to gaging how
sexually content their
partners actually are.
Sexual scriptsroutines
formed in line with what
each party enjoysare
a common element of
long-term relationships.
Feeling bored? Jazz
things up with a change
to the ol routine.

46

Couples who kiss


passionately nine
times a day share common
saliva characteristics due to
changes in individual oral
microbiota. The next time you
French, try not to think about the
80 million bacteria exchanged
from a 10-second kiss.
Source: Medical News Today

47

OVER
of women between 30
and 50 report diculty in achieving
orgasms. Though age is not listed
as a factor, certain emotional
red flags include symptoms of
depression, anxiety, irritability and
aggression.

50

COME TOGETHER
How important would
you rate your partners orgasm in
sex? In an opinion poll of 21 blokes,
a majority confessed that having
their partner reach climax was one
of the most satisfying experiences
they could have. They admitted
to feeling inadequate if they were
unable to deliver, even describing it
as their job. The guys commented
that feedback from the ladies would
be beneficialespecially in how they
could pleasure them.
Source: Journal of Sex Research

51

43% of stressed women


are more likely to have
frequent sex.

Source: Journal of Sexual Medicine

Source: Journal of Sexual Medicine

48

52

MOVIES TO THE
RESCUE!
Watching five movies with your
spouse each month and talking
about the onscreen relationship
problems could lessen the chances
of your marriage ending up in
divorce by 50%, suggests a study
by the University of Rochester.
Touting results comparable to
intensive early marriage counselling
programmes, the findings offer
couples an innovative and
affordable approach to reflect
on behaviours and reinvest in
relationships.
Source: Journal of Consulting and
Clinical Psychology

49

LUBE SMART
Ever wondered how
unconventional lubes like oils can
affect your swimmers? In a study
of sexual lubricants, researchers
found that:
- Sesame oil slowed sperm.
- Canola and baby oil had no effect.
- Mustard oil increased sperm
movement.
Source: Reuters

53
The top reasons Americans
MOTIVATION FOR
LUBRICATION

use lube included for


greater comfort during sex
(39.2%), for fun (36.1%),
out of curiosity (33.5%),
and because a partner
wanted to (26.4%). Just
over 69% of men said lube
enhanced their arousal and
56.1% believed it made
orgasm easier.

23.2 MINUTES
the average time for
ideal penetrative intercourse minus
the foreplay, according to nearly
1,500 women.

DADDY DUTY
According to the Pew
Research Centers 200320012
American Time Use Survey,
the average mom clocks in
more hours doing housework
and providing childcare than
the average dad does on both
weekdays and weekends. The
leisure time discrepancy widens
on weekends: 4.5 hours for mom
and 5.5 hours for dad.

16.95 YEARS
the average age of first
sex out of almost 400 individuals
below 35.

Source: Journal of Sexual Medicine

Source: Pew Research Center Fact-tank

Source: Journal of Sexual Medicine

Source: Medical News Today

45

Source: Journal of Sexual Medicine

54

55-69 5 MINUTES WITH A SEXOLOGIST


CRANK UP THE HEAT:

Dr Martha Lee, DHS


(US), clinical sexologist,
Eros Coaching and MH
adviser, spills the beans
on common bedroom
dilemmas and how
you can spice up your
lovemaking.

My girlfriend wants me to perform


oral sex on her, but Im clueless
about where to start. The thought of
it makes me slightly uncomfortable
too. How do I begin and how can I
get over the discomfort?

desires you inside her, she will give you physical


cues such as arching her back, pulling you
towards her, or even reaching and guiding your
penis into her vagina.

How can I get my partner to try


new things in the bedroom like a
dierent sexual position or sex
toys?
Step 1:
Introduce new things in the bedroom by finding
a right moment (eg. refer to a magazine).
Step 2:
Or simply mention what you like to experience
just before sex.

Step 1:
Before you get all physical, you may wish to
look up websites like Scarleteen and WebMD
explaining the different parts of the female
sexual anatomy. This will help you understand,
and appreciate the intricacies and beauty of
the vulva.

Step 3:
Some men just do whatever it is that they like
to do in the bedroom, and stop if there are
protests from their partner. It really depends on
what you feel your partner is most comfortable
with. Remember, if youre unsureask. If theres
painin a bad waystop.

Step 2:
Next, you can begin by looking at her vulva,
massaging her inner and outer labia, before
giving her oral. You can do so by licking her
clitoris with your tongue; not sharp and pointy,
but smooth and flat.

My girlfriend isnt very comfortable


with her body even though I think she
looks great. How can I assure her?

Step 3:
You can vary the tongue motions, angles,
speed, pressure and rhythm depending on
her feedback. You may wish to practise by
rolling a grape inside your mouthwithout
breaking it. Thats the amount of pressure that
will feel good.

How long should foreplay go on for?


How do I know when its time to
move on to the next stage?
Cue 1:
Most women need 15 to 30 minutes of
consistent foreplay before they can reach
orgasm. You may be able to tell that she is ready
for penetrative sex if you place your finger at the
entrance of her vagina and can see or feel that it
is well lubricated with her vaginal secretion.
Cue 2:
When a woman is ready for penetration and

You can assure her by telling her honestly,


plainly and consistently. The issue is whether
she believes you because she doesnt believe
in herself. Therein lays one of the biggest
frustrations of relationships.
Confidence in oneself, including with your
body, is something that comes with maturity
and self acceptance, and sometimes never not.
If this is a major issue in your relationship, she
may wish to seek professional support.

What can I do with my partner


outside of the bedroom for better
sex?
Step 1:
The better the both of you communicate
outside of the bedroom and the stronger your
relationship, youll both experience better ease
and comfort in the bedroom. By that, I refer to
communication in general, because she is then
more likely to be comfortable in voicing any
concerns or discomfort during sex.

Step 2:
Sexual communication is also another thing
that the both of you can begin talking about
consciously so that talk about or around
sex is not awkward. The more you can
communicate openly and freelyincluding
about sexthe better your sex lives.

My partner always freezes up


when I try to be aectionate and
seems a bit uncomfortable
receiving hugs and kisses. How do
I approach the situation?
Step 1:
Most relationships are made up of opposites,
hence the saying, Opposites attract. You
should directly ask your partner what is going
on when she freezes up (eg. Is your touch too
hard, too rough or too sudden?)
Step 2:
Dont assume and leave all second guessing
out the window by just asking gently and
sincerely. It may well be that she is less
comfortable with physical touch.
Step 3:
If this is going to be an issue for you, articulate
the importance of touch for you and to
acknowledge all her efforts to be more open to
touch. Over time, things should begin to shift as
she understands where you are coming from
and seeks to adapt to your language of love.

My partner wants us to have an


open relationship. What exactly is
it and can it work? Ive never been
in one and am not too crazy about
the idea.
An open relationship is where two or
more persons are romantically involved,
though not necessarily all together. The
premise of this is that we are capable of
loving more than one person at a time.
Maintaining an open relationship can
be tricky as jealousy often comes up,
and this is where authentic consent with
honesty and vulnerability comes in. You
may wish to read the books Mating in
Captivity, The Ethical Slut or Opening Up
to understand more before considering if
open relationships are for you. 

w w w. m e n s - h e a l t h . c o m . m y

76 F E B R U A R Y 2 0 1 5

WORDS LOU SCHULER & ALAN ARAGON PHOTOGRAPHY SCOTT MCDERMOTT, INMAGINE

IGNORE THE
T R E N D Y, C O M P L E X
DIET PLANS
DESIGNED TO
SHRINK YOUR
WA L L E T A N D N O T
YO U R G U T. T O
BUILD THE BODY
Y O U V E A L WAY S
WA N T E D , L I V E
LIKE YOU ALREADY
H AV E I T.

THE
LEAN
MUSCLE
DIET
w w w. m e n s - h e a l t h . c o m . m y

W H E N M E N S E T O U T T O L O S E W E I G H T,
they usually start at the wrong place. They pick a popular diet, any diet;
it doesnt matter which one. Most plans tell you to eat none of some
things and tons of others. Your weight drops until it stops. Then its up to
you to make sure your shrunken gut stays that way. These diets have
it all backward. Instead of starting with no idea where youll end up,
act as if youve hit your target. Follow the principles from The Lean Muscle
Diet to build the body you want...and keep it.

The FUEL

S K I N N Y- FAT
STA N
---

Torch ab and
build muscle by
following this
nutrient-packed
eating approach.

T H AT D I E T S H A K E . L O N G -T E R M W E I G H T- L O S S S U C C E S S I S

CURRENT WEIGHT

R O O T E D I N R E A L F O O D . R E A D U P. T H E N S L I M D O W N .

1
Principle No.

You Need to
Eat More Food

78 F E B R U A R Y 2 0 1 5

72.5kg
72.5kg
TARGET WEIGHT

If you have a McDonald's Cheeseburger habit, the first step is easy: Limit
your intake of anything with a name that includes the words cheese, and/
or burger. But you still need to eat something, and whatever it is, itll have
calories you must account for. The accounting is simple: There are two sides
to the ledger. One side is your calorie intake, and the other is your metabolismthat is, the calories you burnwhich works in four ways.
Digest. About 10% of your metabolism comes from how you process food.
But you can do better with an easy fix: Eat more protein. Twenty-five % of
protein calories are burned after you swallow them, compared with 2 to 3
percent of fat calories and 6 to 8% of calories from carbs.
Move. Everything from working out to walking to the mailbox burns more
calories than not movingand accounts for 20 to 30% of your metabolism.
The more you move, the better, including those times when you...
Hit the can. When you dial up a #1 or #2 (or sneak out a fart), energy
leaves your body. Alas, you cant toot your way to single-digit body fat.
Stay alive. The rest of the calories you eat go toward your bodys other
basic operating functions. (Thats at least 60% of your metabolism.)
By changing the calories in part of the formula, you also change the
calories out. With less energy in the tank, you may burn fewer calories during your workouts. Thats the danger of cutting calories without a plan to
maintain your new lower weight. Your metabolism slows, leaving you hungry and primed to regain fat you lost, especially when hunger hits near a
McDonald's. The key is to reverse that process. More on that next.

TRAINING STATUS
BEGINNER
TRAINING HOURS / WK
4 (3 STRENGTH, 1 CARDIO)
INTENSITY OF EFFORT
MODERATE (12)
GOAL
SIMULTANEOUS FAT LOSS
AND MUSCLE GAIN

TOTAL DAILY CALORIES


2,560 (160 [4 + 12])
25% PROTEIN
640 CALORIES
(160 GRAMS 4)
34% FAT
864 CALORIES
(96 GRAMS 9)

41% CARBS
1,056 CALORIES
(264 GRAMS 4)

P H OTO G R A P H Y J A M I E C H U N G F O O D S T Y L I N G S U S A N O T TAV I A N O/ H A L L E Y R E S O U R C E S ; I L LU S T R AT I O N S +I S M ; I C O N S H U B E R T T E R E S Z K I E W I C Z

B A C K AWAY F R O M T H E J U I C E C L E A N S E A N D P U T D O W N

YOUR SAMPLE MEAL PLAN


BREAKFAST
3 EGGS SCRAMBLED WITH A HANDFUL
OF VEGETABLES, 1 LARGE BANANA

LUNCH
113G CHICKEN BREAST ON A KAISER ROLL,
1 LARGE HANDFUL OF RADISHES

DINNER
170G TUNA STEAK, 2 MEDIUM POTATOES
(170 TO 198G EACH), SAUTED SWISS CHARD

SNACKS
1 SCOOP PROTEIN POWDER MIXED WITH
1 CUPS PLAIN YOGURT, CUP NUTS, 1 APPLE

w w w. m e n s - h e a l t h . c o m . m y

YOUR SAMPLE MEAL PLAN


BREAKFAST
1 SCOOP PROTEIN POWDER MIXED WITH 2 TBSP
PEANUT BUTTER, 1 CUPS BERRIES (+ LIQUID)
80 F E B R U A R Y 2 0 1 5

LUNCH
170G BAKED BLACK COD, 2 CUPS BROWN RICE,
1 TO 2 CUPS STEAMED GREEN BEANS

DINNER
340G GRASS-FED STEAK, 1 SMALL POTATO (85G), 1
TO 2 CUPS STEAMED BROCCOLI

SNACKS
CUP YOGURT WITH 1 SCOOPS PROTEIN
POWDER, CUP NUTS, 1 PEACH

Pity the man forced to survive on gluten-free pizza and fat-free ice cream. The
Lean Muscle Diet makes eating easy and delicious because youre encouraged to
eat (gasp!) real food. Heres the breakdown of your eating plan.
Eat 80% of your diet in whole and minimally processed foods that you
like. Whole foods are ones that look like what they started out as: meat, fish,
eggs, milk, nuts, seeds, fruits, vegetables, potatoes, and beans. One exception:
Protein powders are highly processed, but theyre still a great way to consume
the protein you need to make the plan work.
Eat 10% in whole and minimally processed foods that you dont
necessarily like but dont hate (say, Swiss chard and lamb). This is intended
to expand the range of nutrients youre eating. Maybe youll even learn to like
a food, which means youre less likely to suffer from diet burnout.
Eat 10% in whatever the hell you want. Consider this your reward for
faithfully embracing the two previous categories. Use this bonus however youd
like: Have a small indulgence every day, or save up for a bigger weekend junkfest.
Even if it includes cheeseburgers.
Heres a shortcut: If the food doesnt have an ingredient list, its a safe bet. Steak,
apples, quinoa, eggplant, salmontheyre all single-ingredient foods. With
packaged foods, each additional ingredient signals an extra step in processing,
which may have stripped away some of the good stuff. And often, to make up for
lost flavour, food manufacturers pump processed foods with sugar and fat. These
foods also tend to be higher in calories.
Know that quality also means taste. On this plan, you wont find any rules
about foods you must eat. Nor will you find a list of foods you should never eat.
Just about anything you already enjoy can fit into the plan, although perhaps not
in the quantities youre used to eating.

Principle No.

DESKBOUND
DA N
---

You Need to
Eat Better Food

To cut your gut


for good, include
more fat in your
diet. (Principle
No. 3 explains!)

CURRENT WEIGHT

108kg
98kg
TARGET WEIGHT

TRAINING STATUS
INTERMEDIATE
TRAINING HOURS / WK
2 (2 STRENGTH, 0 CARDIO)
INTENSITY OF EFFORT
MODERATE (10)
GOAL
WEIGHT LOSS

TOTAL DAILY CALORIES


2,592 (216 [2 + 10])
33% PROTEIN
864 CALORIES
(216 GRAMS 4)

45% FAT
1,170 CALORIES
(130 GRAMS 9)

POW ER HOUSE
PROTEINS

=BCAAs (% of total protein)

WHEY ISOLATE

=LEUCINE

3
Principle No.

Macronutrients Matter
(Especially Protein)

26%

EGGS

14%

20%

MEAT

8.5%

18%

8%

Nutritionists refer to protein, carbs, and fat as macros. Protein, of course, is the
stuff of muscle growth, particularly branched-chain amino acids (BCAAs),
including leucine. The circles above show the stats for three good protein sources.
On the plan, youll eat 1 gram of protein for every pound of your target body weight,
or 25% to 35% of your daily diet.
But protein also increases satiation (feeling full at the end of a meal) and satiety
(feeling less hungry between meals). So protein pulls triple duty: It speeds your
metabolism, slows your appetite, and maintains muscle.
What about the other macros? Youll eat 0.4 to 0.7 gram of fat per pound of
your target body weight per day. If you have a good chunk of body fat to lose, use
the higher end of that scale. Its not that fat calories have any magical properties;
a higher percentage of fat simply means fewer carbs. That tends to work better
for heavier guys, who often are less sensitive to insulin, a hormone triggered by
high-carbohydrate meals. Less sensitivity means more insulin; more insulin
means your body will use less fat for energy. For everyone else, its personal
preference. Whatever calories are left after your calculations will come from
carbs. Who knew math could be so tasty?

22% CARBS
558 CALORIES
(139 GRAMS 4)

w w w. m e n s - h e a l t h . c o m . m y

4
Principle No.

Micronutrients
Matter Too

CRU NCH THE


N UMBER S, TORCH
T H E FA T

One risk of popular low-calorie diets: nutrient deficiency. Thats because the less
food you eat, the harder it is to cover the basics. A multivitamin may help, but it
probably wont contain enough immunity-fortifying magnesium or bone-building vitamin D. Research shows that eating a wide variety of foods provides the
greatest benefit for overall health. To collect those key nutrients, dust off the oldfashioned idea of food groups. Heres your menu.
Meat and other protein-rich foods, including eggs and protein powder.
Fat-rich foods, such as nuts and seeds, oil used for cooking or salad dressing,
butter (and nut butters), olives, and avocados.
Fibrous vegetables, including just about anything your mother said you had
to eat if you wanted dessert.
Starchy foods, such as grains (bread, cereal, pasta), legumes (beans and peas),
and tubers (potatoes and other root vegetables).
Milk and other dairy products, which includes all varieties of cheese, yogurt,
and, yes, even chocolate milk.
Fruits, fresh or dried. And no, Sugus dont count.
Aim to include at least one food from each category every day, with some variety in fruits and vegetables, and youll hit the full range of micronutrients you
need to look good and feel great.
We know what youre thinking: What about my beer? Moderate drinking wont
likely affect your weight in either direction as long as the calories from alcohol
replace something else. If not, youll probably gain fat. So swap out your carbs for
alcohol. If you know youre going to have two beers out at the bar later, just eat
300 fewer carbohydrate calories (or 75 grams) that day.
So now that you understand the nutrition principles, lets move on to the first
step in the plan: calculating how much food youll eat each day.

BR E A K OU T TH E CA LCU L ATOR
A N D DETER MIN E THE DIET YOU N EED
T O G A I N T H E B O D Y Y O U WA N T.

B RO -TAC U L A R
BOB
---

Wrestle your
athleticism back
from a stubborn
metabolism. And
still eat carbs!

CURRENT WEIGHT

86kg
82kg

TARGET WEIGHT

WEEKLY HOURS OF TRAINING

INTENSITY

TARGET BODY WEIGHT

DAILY CALORIES

1/ Estimate how many hours a


week you spend training.

This includes strength training and


cardio as well as sports like pickup
basketball or martial arts.

2/ Pick your training intensity.

Give yourself an 11 if you always go


all-out. If you do a mix of intensities,
pick 10. If youre training at a more
casual pace, go with 9. Note: Use
the Greyhound Formula if youre
age 35 or younger and struggle to
gain weight. If thats the case, rate
your intensity on a scale of 11 to 13,
with 13 being maximum intensity.

3/ Choose your target body


weight (TBW).

Select a weight you think you can


reach in six months. If youre aiming
to maintain your current weight but
trade fat for muscle, follow the
Skinny-Fat Stan plan. If you want to
weigh 10% less than you do now,
go with Deskbound Dan. If your
goal is to lose 4.5kg of fat without
sacrificing muscle, youll now be
known as Bro-tacular Bob.
82 F E B R U A R Y 2 0 1 5

Add hours and intensity.

Lets say you spend four hours a


week training at moderate intensity.
This is your activity multiplier.
Example: 4 + 10 = 14.

Estimate your daily calories.

Multiply your activity multiplier by


your TBW. So if your TBW is 180
pounds, this would be your formula:
180 14 = 2,520 calories.

Find your protein needs.

Figure 1 gram of protein per pound


of TBW. In this example, thats 180
grams. Each gram of protein has 4
calories, so we have 720 calories.

Allocate your fat calories.

If you like fat-rich foods (nut butters,


avocado) more than starches, eat
more fat. For example, moderate fat
would be 0.5 gram per pound of
TBW daily (90 grams). At 9 calories
per gram, thats 810 calories.

Figure out your carbs.

So 720 protein calories plus 810 fat


calories equals 1,530. Subtract that
from 2,520 for 990 carb calories.

TRAINING STATUS
ADVANCED
TRAINING HOURS / WK
4.5 (3 STRENGTH,
1.5 CARDIO)
INTENSITY OF EFFORT
MODERATE (10)
GOAL
FAT LOSS

TOTAL DAILY CALORIES


2,610 (180 [4.5 + 10])
28% PROTEIN
720 CALORIES
(180 GRAMS 4)
31% FAT
810 CALORIES
(90 GRAMS 9)
41% CARBS
1,080 CALORIES
(270 GRAMS 4)

YOUR SAMPLE MEAL PLAN


BREAKFAST
3 HARD-BOILED EGGS, 1 ORANGE

LUNCH
170G SHRIMP, 1 CUP BROWN RICE, 1 CUP
BLACK BEANS, GRILLED ONION AND PEPPER

DINNER
170G LAMB MEATBALLS, 2 CUPS
WHOLE WHEAT PASTA, ARUGULA SALAD

SNACKS
2 CUPS LOW-FAT MILK + 1 SCOOPS PROTEIN
POWDER; 2 TBSP ALMOND BUTTER + 1 APPLE

w w w. m e n s - h e a l t h . c o m . m y

PHOTOGRAPHY INMAGINE

84 F E B R U A R Y 2 0 1 5

THE CA LOR IC
COST OF SITTING

The FIRE

WEIGHT
TRAINING

200

SITTING

Y O U C A N L O S E W E I G H T B Y E AT I N G B E T T E R , B U T B U I L D I N G

WALKING

B R AW N R E Q U I R E S L I F T I N G M O R E T H A N J U S T A F O R K T O Y O U R
FAC E . F O L L OW T H E S E R U L E S F O R P RO D U C T I V E T R A I N I N G .

CALORIES BURNED
IN 30 MIN.
=155 LB PERSON

5
Principle No.

For Bigger Muscles,


Lift Bigger Weights
Mechanical tensioncreated
by loads that are taxing to your
muscles, connective tissue, and
bonesis the most important
stimulus for building muscle. But
you cant grow your guns if you
lift the same amount of weight
every workout. By incrementally
increasing your loads over the
course of the programme, you
challenge your muscles to become
stronger in order to handle
subsequent heavier weights. It
should be hard to complete the
final reps on your final set with
good form. For a starter workout
plan, flip to our workout on the
next page.

Principle No.

Devote 80 % of Time
to Big Muscles
Most guys have this flipped,
investing their gym hours on
their biceps, triceps, and deltoids.
Those muscles are important, but
theyre smaller for a reason: to
help larger muscles during basic
actions such as pushing, pulling,
lifting, carrying, and throwing.
Smaller muscles also wont grow
out of proportion to the larger
muscles theyre designed to
assist. On the Lean Muscle Diet
workout plan, you do your heavy
lifts first. And that means to see
big gains, youll need to work
the big muscles with squats,
deadlifts, presses, rows, chinups,
and pullups.

A S W I T H B I G - M U S C L E L I F T S , Y O U L L WA N T
TO INCR E A SE THE A MOU N T OF W EIGHT
Y O U U S E W H E N N E C E S S A R Y. . .

=185 LB PERSON

Principle No.

Principle No.

Spend 20% on
Smaller Muscles

Stay on Your Feet


as You Sweat

Though youll devote the majority


of your session targeting your
back, chest, and legs, you still
wont ignore your assisting
muscles. As with big-muscle lifts,
youll want to increase the amount
of weight you use when necessary,
but more often youll use the same
weights with the goal of piling
up more reps. This will allow you
to achieve what trainers refer
to as deeper muscle exhaustion,
which will stimulate growth. But
heres an important note: Make
sure youre complementing
your big-muscle exercises
rather than repeating a similar
motion. For example, change
the direction of the movement
(say, from horizontal to diagonal
or vertical), the tools (from a
barbell to dumbbells, kettlebells,
or a cable machine), and the grip
(from overhand to underhand or
somewhere in between). Doing
this works your muscles from
different directions.

Think about it: You sit at work


all day. You sit in your car. You
plant your butt on the sofa to
watch sports. Why would you go
to the gym to do more sitting?
Plus, almost any exercise you can
perform sitting down is based on
one we used to do standing up.
So stay on your feet. Youll
not only burn calories (see The
Caloric Cost of Sitting, above)
but also stay more focused and
engaged in your workout. Better
yet, combine multiple exercises
and move quickly from one
to the next with minimal rest
between them. (Dont sit on
anything between sets either.)
When possible, use one arm or
leg at a time. The muscles that
keep you balanced and stabilised
end up doing twice as much
work. All this activity will create
a more efficient, more effective
workout thats more likely to
produce the results you want.
Now up and at em!

w w w. m e n s - h e a l t h . c o m . m y

Target: Upper Thighs


1
--DUMBBELL
GOBLET
S Q UAT

Stand tall with your feet


shoulder-width apart
and hold a dumbbell
vertically at your chest,
cupping one end in
both hands. (Imagine
its a heavy goblet.)
Lower your body as far
as you can by pushing
your hips back and
bending your knees
(touch the insides of
them with your elbows).
Pause, and push back
up. Do 4sets of 6 reps.

Targets: Upper and Middle Back


2A
--DUMBBELL
SINGLE-ARM
ROW

Grab a dumbbell in your left hand and place your


right hand on a bench. Let the weight hang at arms
length and spread your feet hip-width apart.
Keeping your back flat, pull the bell straight up to
your side and lower it back down. Do 20 reps,
switching arms halfway through each set.

PUT THE PRINCIPLES OF THE LEAN

MUSCLE DIET TO WORK WITH THIS

S A M P L E R O U T I N E , W H I C H TA G -T E A M S

LARGE AND SMALL MUSCLE GROUPS.

Targets: Chest and Shoulders


2B
--DUMBBELL
B E N CH P R E S S

Grab a pair of dumbbells and lie faceup on a flat bench holding


the weights above your chest. Lower the weights to the sides
of your chest, and then press them back to the starting position
as quickly as possible. Do 8 to 10 reps.

P H OTO G R A P H S JA M I E CH U N G

TheWORKOUT
86 F E B R U A R Y 2 0 1 5

DIRECTIONS: PERFORM THE EXERCISES IN THE ORDER SHOWN. DO EXERCISES THAT SHARE A NUMBER AS A CIRCUITTHAT IS, BACK-TO-BACK SETS. (FOR
EXAMPLE, DO A SET OF 2A AND THEN A SET OF 2B TO COMPLETE 1 CIRCUIT). DO CIRCUIT 2A-2B THREE TIMES AND CIRCUIT 3A-3B-3C TWO TIMES. REST AS
NEEDED TO COMPLETE THE WORKOUT.

Target: Hips

3A
--BARBELL
GLUTE BRIDGE

Lie on your back on the floor with a barbell across your pelvis, your knees bent, and your feet flat.
Push your hips toward the ceiling until your body forms a straight line from your knees to your
shoulders. Lower the weight and repeat. Do 10 to 12 reps.

Targets: Shoulders and Triceps


3B
--I N V E RT E D
PUSHUP

Assume a pushup position but place your feet on


abench and push your hips up so your upper body
is as perpendicular to the floor as you can manage.
Bend your elbows and lower yourself as far as you
can without banging your head. Push yourself back
up to the starting position. Do 12 to 15 reps.

Targets: Upper Back and Biceps


3C
--S I N G L E - A R M H A L FKNEELING
L AT P U L L D OW N

Attach a handle to the high pulley of a cable station.


Grab it with your left hand using a neutral grip; then
kneel on your left knee in front of the weight stack.
Pull the handle to your chest as you push your chest
out to meet it. Return to the starting position. Do 12
to 15 reps, switching sides for the second set.

w w w. m e n s - h e a l t h . c o m . m y

EDITED MIKE DARLING ILLUSTRATIONS TAVIS COBURN

YOUR TIME IS YOUR MOST VALUABLE ASSET, AND ITS UNDER


ASSAULT EVERY SECOND OF EVERY DAY FROM YOUR BOSS, YOUR
BUDDIES, AND YOUR OWN BODY. PREPARE TO STRIKE BACK.

88 F E B R U A R Y 2 0 1 5

w w w. m e n s - h e a l t h . c o m . m y

T H E F L A S H. I R O N M A N. S U P E R M A N. S I L V E R S U R F E R.

Its no coincidence that some of our cultures most popular superheroesthe


ones kids dream of beingare also among the fastest. Speed is power, their
stories teach us. And you dont need to be equipped with a remote-controlled
Mark XLII exoskeleton to appreciate why. When you take action without
hesitation, youre better able to pull your bosss ass out of the fire, sweep a
beauty off her feet, or shake off the side effects of those tequila shots your
knucklehead buddy ordered at closing time last night. And these days, such
skills are criticalbecause you dont have a minute to waste. Were more
starved for time than ever before, says Dr Jan Yager, the author of Work Less,
Do More. Even with all the apps and services designed to help us save time,
people are feeling pressured to do more and more with fewer resources. The
Flash may not rush to your rescue, but thankfully, our army ofexperts can help.
Read on and prepare to speed past your problems.

QUICK HITS

ASSEMBLE IKEA FURNITURE ST I C K A L L T H E S C R E W S TO A M AG N E T B E F O R E YO U STA RT,

A N D YOU WO N T H AV E TO P L AY P I C KU P W H EN TH E Y S P I L L A L L OV ER .

COOK ANY MEAL L AY OUT TH E

INGREDIENTS BEFORE FIRING UP THE STOVE, AND DO THE DISHES WHENEVER THERES DOWNTIME.

KEEP MOVING IN A HUGE CROWD

When a sea of humanity stands between point A and point B, try one of these
shortcuts from Paul Townsend of Crowd Dynamics International.

SLIP OUT OF A
HOLIDAY PARTY
SCORE POINTS FOR SHOWING UP
THEN MAKE A BREAK FOR IT.

A
FLEE OF
HERD ERS
K
WA L T !
FA S

Preset an Excuse
Tell the host you have a competing
commitment when you RSVP, says
Jacqueline Whitmore of the
Protocol School of Palm Beach.
Take the Scenic Route
Show up about 30 minutes after
the party starts, unless its a sitdown dinner. Most guests will have
arrived by then and youll be seen.
Pull a Disappearing Act
At larger gatherings, you can
simply ghostas long as you
thank the host the next day, says
Patricia Rossi, author of Everyday
Etiquette.
90 F E B R U A R Y 2 0 1 5

1/ Play Land Shark

3/ Ride the Shoulder

2/ Head into Trac

4/ Plan a Collision

Raise your hand above


your head as if youre
going to karate-chop
something, and hold it
there as you walk. When
people see your fin,
theyll be more inclined
to get out of the way.
People in crowds are
never evenly spread
out. You can always find
patches of open space
available. Set a course
through these areas,
even if that course ends
up being circuitous.

Most people stick to the


middle. They think it gives
them a choice of which
way to go. But you are not
like most people. Youre
decisive, and youve
decided to stay on the
left or right.

When people avoid


obstructions, they leave
a less dense wake in
the crowd. These are
your openings. Capitalise
on them. Just try to avoid
actually walking into that
pillar or post.

WIN MONOPOLY
Buy the Oranges. These properties are valuable because
theyre a little past jail, says Monopoly champ Ken Koury.
In other words, they get landed on often: If someone rolls
a six, an eight, or a nine after being in jail, theyll owe you.

ILLUSTRATIONS NICHOLAS BLECHMAN (PARTY), TOBY LEIGH (CROWD)

Exit a OneNight Stand

Think ahead:
Mention a morning
appointment
before the romp,
says dating coach
DeAnna Lorraine.
Afterward, ask her
if you can set your
phone alarm. In the
morning, cuddle
for a few minutes
before going so
you dont look like
a jerk. Jerk.

w w w. m e n s - h e a l t h . c o m . m y

Deskunk a Dog

Mix 1 quart of 3%
hydrogen peroxide,
cup baking soda,
and 1 tsp soap, the
Humane Society
advises. Scrub
Stinky with gloves,
avoiding the eyes.
Be fast; it can
bleach fur. And
dump whats left;
the bottle may burst
if its stored. Then
wash him with pet
shampoo.

92 F E B R U A R Y 2 0 1 5

ST O P G
IN
B L E E D6 0
IN
DS!
N
SECO

STANCH
A SHAVING
NICK
Apply ice to the area for
about 15 seconds to slow
the bleeding. Then dab
on a bit of ground black
pepper, which has
coagulating properties,
says Craig Whitely, owner of
The Grooming Concierge.

PUT A
TODDLER
TO BED
PSYCHOLOGIST
DR JODI MINDELL,
HELPS LIGHTS-OUT
GO MORE SMOOTHLY.

1 Hour Before
Go over the bedtime rituals with
your kid, noting everything that will
happengo upstairs, put on
pyjamas, and so on. Toddlers are like
little lawyers, so be specific: Read
two books, not read books.

20 Minutes Before
Start going down your list. Make a
game or simple choice out of each
item. For example: Should we go
upstairs loud like an elephant or
quiet like a mouse? Or set an egg
timer and race to put on pyjamas.

40 Minutes Before
Turn off backlit devices. The light
suppresses melatonin, keeping both
of you awake. Instead, start playing.
It doesnt have to be quiet. A little
roughhousing could tire the tot out
faster than any lullaby.

2 Minutes Before
Give the two-minute warning. Most
kids dont understand times longer
than this. Use familiar bedtime cues:
Draw the curtain and turn on the
nightlight. And consider using a
sound machine.

L O C AT E I M P O R TA N T E - M A I L S F O R V I T A L D E T A I L S L I K E C O N F I R M A T I O N C O D E S W H E N T R A V E L L I N G , S C R E E N - G R A B T H E M E S S A G E . I T L L
B E E AS I ER TO S P OT I N YOU R P H OTO G A L L ERY TH A N I N YOU R I N BOX .

P LO W T H R O U G H A H O U S E O F C A R D S E P I S O D E M O S T D V R S H A V E A

H I D D E N C O M M E R C I A L- S K I P P I N G F E A T U R E T H A T W I L L F A S T - F O R W A R D 3 0 S E C O N D S W I T H T H E P R E S S O F A B U T T O N . F I N D I T . E N A B L E I T .

CLEAN UP AFTER A BIG PARTY

Aaron Kleinle, vice president of Garces Catering in Philadelphia, returns your


space to spotless within minutes after the last guest waves goodbye.
1

RESET
Y O U RIN
HOME R!
1 HOU

PACK FOR A MOVE


DAN FOX, A MOVER FOR MORE
THAN 40 YEARS, DESCRIBES HOW
TO THINK INSIDE THE BOX.

Give Parting Gifts

Send everything you


can out the doorany
food you wont eat,
and decorations you
wont use. The more
that leaves, the less
youll have to put away.

Hunt and Gather

Own a wheeled plastic


cooler? Working toward
the kitchen, fill it with
like itemsall the dirty
glasses, say. Then you
can wash and stash the
stuff more efficiently.

Wrap It Up

1/ With everything but the trash cleared, push


paper napkins, crumbs, glitter, and other debris to
the center of the tablecloths.
2/ Bundle each tablecloth up like a sack and carry it
to the trash can.
3/ Empty the contents and toss the cloth into the
hamper. Now pour yourself a drink.

LOOK YOUNGER
Mess up your hair. Rub a dab of styling cream between
your hands and apply it from the crown out for a youthful,
unstudied vibe. Thinning hair? Try clipping it close or
shaving it all offthatll keep people guessing your DOB.

Hit the Sealing


Each box needs just four tape strips
two to seal the bottom and top flaps
shut, and two to go across the flaps.
Save tape and time.

Dont Top It Off


When a box reaches maximum
weight, pack the space with crumpled
newspaper and move ondont leave
to find things to fill it.
Employ Pack Mentality
Dont waste time removing your
clothes from dresser drawersjust
remove the drawers, cover them up,
and haul them off individually.
w w w. m e n s - h e a l t h . c o m . m y

NAVIGATE
YOUR
PHONE
Most people dont use
voice commands as much
as they could, says Yahoo!
Tech founder David Pogue.
For instance, saying Call
Chris at the office is a
lot speedier than scrolling
through your contacts.

PAINT A
ROOM
BRUSH UP ON YOUR
HOME IMPROVEMENT
WITH TIPS FROM
PAINT SPECIALIST
JUSTIN BROWN.

Make a Color Run


Tough colours to cover (like red)
might require primer and multiple
coats. Instead, go with the same
colour in a flat finishyoull likely get
away with one coat. Also, use a brush
you dont mind trashing.

Brush Up
Using your paintbrush and a
stepladder, paint a line three inches
wide in the corners, around all the
trim work, and along the top edge of
the walls where they meet the ceiling
anywhere your roller wont fit.

Drop Everything
Push furniture into the centre of the
room and cover it with plastic. Then
lay drop cloths in a 4-foot-wide swath
around the perimeter. Now you can
paint away without stopping to wipe
up roller spatters.

Roll with It
An extension pole is a godsend
that lengthens your reach, cutting
down on ladder time. Use it to work
quickly around the room in one
direction. No need to overdo it
working faster is actually better.

R E M O V E L I N T AT W O R K S L I D E Y O U R H A N D I N T O A S H I P P I N G - L A B E L P O U C H , P E E L O F F T H E P A P E R S I D E , A N D P A T .

C O O L D OW N

A F T E R A W O R KO U T S U B M E R G E Y O U R H A N D S I N I C E W A T E R . Y O U R H A N D S B L O O D V E S S E L S A R E T I G H T L Y P A C K E D , A N D T H E C O O L E R
B LO O D W I L L Q U I C K LY C I R C U L AT E TO T H E R ES T O F YO U R B O DY.

H E A L A B L AC K E Y E A P P LY A W E T G R E E N O R B L A C K T E A B A G T O T H E

FOLD A FITTED SHEET

Stow linens faster, thanks to Vanessa Holden, creative director at West Elm.
1

4
T
DEFEA
T H IS
IN
T
E
SHE
NDS!
SECO

1/ Hold the sheet up with each hand inside a corner. 2/ Tuck one corner inside the other. Bring the other two
corners into the same spot. Now straighten the folds at the bottom. 3/ Lay the sheet flat, fold the elastic ends
inward; then fold to your desired size. 4/ Figure out what youre going to do with the extra space in your closet.

SHAKE OFF
A HANGOVER
DR JASON BURKE,
EXPLAINS HOW
TO GET YOUR
HEAD STRAIGHT
IN A HURRY.

94 F E B R U A R Y 2 0 1 5

Stop Drinking
Duh. But dont go to sleep right
awaythatll slow your metabolism.
Stay up a half hour to whip up and
scarf down a cheese omelette. Its
high in cysteine, an amino acid that
can help your body detox.

Head, Meet Pillow


You can hit the sack now, but dont try
to sleep off the damage. For the same
reason you stayed up an extra 30
minutes, youre going to set your
alarm to sound eight hours from now.
You hit snooze, you lose.

Take Your Medicine


After your omelette, pop 200
milligrams of ibuprofen. This will
help alleviate booze-induced
swelling, a major cause of hangover
agony. (Avoid acetaminophen
because it stresses your liver.)

Pour a Tall One


In the morning, rehydrate with lowcalorie Gatorade, and have some fries
and bacon to replenish your sodium.
Avoid the hair of the dogit may work
in the short term, but youre delaying
the inevitable.

DEFUSE AN
ANG RY S PAT
THERAPIST DON COLE HELPS YOU
MAKE PEACE AT WARP SPEED.

Call a Code Blue


...or any other predesignated safe
word to signal a 30-minute timeout.
The first step is getting both of you to
a calmer place.
Snuff Your Fuse
Set your phone alarm for 25minutes
and use that time to distract yourself
with something you enjoy doing, like
shooting hoops.
Be the Bigger Man
Spend five minutes of your timeout
thinking about how you can be the
first to take a little responsibility. Now
its her turn.

FAT
LO S E 0
IN 2 S
TE
M IN U T !
FLA

INCINERATE CALORIES
Burpees and lunges with a twist will bring on a big-time burn, says trainer Jonathan Amato, CSCS.
Do 40 seconds of burpees; rest 20 seconds; then do 40 seconds of lunges, rotating your torso 90
degrees in the direction of your forward leg at the bottom of the move. Rest 20 seconds. Repeat for
8 minutes, and rest 1 minute. Continue for another setor rest longer. Dude, that was really hard.

A R E A . A C H E M I C A L I N S I D E (E P I G A L LO C AT E C H I N G A L L AT E) H A S A N T I - I N F L A M M ATO RY P R O P E RT I ES ,
AND THE CAFFEINE WILL SHRINK THE NE ARBY BLOOD VESSELS .

S E PA R AT E E G G Y O L K S G E N T L Y

S Q U E E Z E A N E M P T Y WAT E R B OT T L E A N D H O L D I T OV E R T H E E G G . C A R E F U L LY S U C K U P T H E YO L K .

STAGE A SUCCESSFUL BREAK-IN

Well-worn comfort normally takes months to achieve. You can do it in a day.

START HERE

DO THIS NEXT

FINISH IT OFF

A Pair of Jeans

A Baseball Glove

A Baseball Cap

Avoid loose-fitting
denim. Tight jeans will
break in faster because
of the constant friction
with your skin when
you move. In fact, the
more frequently you
wear them, the better.

Pour a cup of hotnot


boilingwater into the
gloves palm and liner.
Now whack the area
with a wooden mallet
toloosen up the leather.
Close the glove and
keep pounding.

Put the cap on and


curve the brim to the
shape of your head
thatll give it the most
fitted look. Now wear it
for an entire day so it
molds to your head,
reducing air pockets.

Fill a couple of nylon


stockings with 284g
each of fresh coffee
grounds, and then set
them aside in a5-gallon pail until later, when
you change out of
those jeans.

Throw a ball into the


pocket to start forming
it, and then tie the glove
with string and let it airdry. (Dont put it in the
oven or microwave
youll break down the
fibres in the leather.)

At the end of the day,


curve the brim into a
coffee mug or large
drinking glass and
leave it in there overnight. Then, when you
remove it the next day,
itll look more worn in.

Pour hot water over the


stockings until the pail
is about full. Add your
jeans; let them brew for
15 to 20 minutes. Rinse
in lukewarm water.

Once the glove dries


out, pound it with the
mallet again for a few
more minutes until the
leather is broken in to
your satisfaction.

Throw the cap in the


washing machine (or
have it dry-cleaned).
Thatll soften the material, allowing it to be
more easily shaped.

E R I C S C H M I D T, D I R E C T O R O F
OPER AT IONS, DENIM T HER A P Y

R YA N S M I T H , B A L L G L O V E T E C H NICIAN, WILSON SPORTING GOODS

JOSH REED,
FOUNDER/CEO, GENTS

SHOW A GUEST
THE EXIT
DR ELLEN HENDRIKSEN,
PSYCHOLOGIST, ON GIVING THE
BOOT.

When a guest just wont take the


hint, use nonverbal cues to convey
that the partys over: Turn off the
music, switch on the lights, and start
washing the dishes. Unfortunately,
even these moves will be too subtle for
someone whos inebriated, in which
case, ask (politely) how he or she is
getting home. Call a cabor better
yet, coordinate with a friend for a ride.
If that doesnt do it, be direct, but use
a hint of humour. Hendriksen
suggests phrases like Okay, Im
kicking you out or I will now be your
bouncer for the evening. Say it with a
smile, and promise future plans as the
door is closing.
w w w. m e n s - h e a l t h . c o m . m y

THE
MIN D -BLOW ING,

J AW - D R O P P I N G ,

L I F E -A LT E R I N G

POW ER
OF

COINCID
96 F E B R U A R Y 2 0 1 5

With seven billion


increasingly
interconnected people
on the planet, sooner
or later things are going
to intersect.

MEDICAL SCIENCE
I N S I S T S T H AT
THE ACHIEVEMENT
OF HEALTH AND
HAPPINESS IS NO
A C C I D E N T. B U T
W H AT I F I T I S ?

ENCE

w w w. m e n s - h e a l t h . c o m . m y

4 MENSHEALTH.COM | January/February 2015

D R R ICH ARD LOND ON DI AG NO SE D


H IMSE LF INSTA N TLY.A FTE R
F L IPPING OV ER THE HA ND L E B AR
O F H IS MO UNTA I N B I KE,

98 F E B R U A R Y 2 0 1 5

he knew he had injured his cervical spine. He


couldnt breathe or move any of his limbs. I
was wearing a helmet, so I was alert with no
head trauma, he recounts, and I thought that
in aboutone minute Id become unconscious
and die. I reminisced that I had lived a good life.
Id done my best as a husband, father, and
physician. My only regret: It was too soon to
end.
But after about 30 seconds, he found that he
was able to draw a breath. He felt pain in his
arms and legs. Although he still couldnt move,
this was promising. His nerves were
awakening. He began yelling for help, but he
was deep in Pennsylvanias Pocono
Mountains, where bears outnumber people.
After 10 minutes with no response, he gave up.
Then, ever so slightly, he regained some use

left. (He regained movement only on his right side.) His new phone
showed one bar in the middle of nowhere, and his emergency calls
werent dropped, and there were no hungry bears, and EMTs found him.
Call it luck or divine intervention or, like most men, just shiver and
forget anything cosmic ever happened. But before you do, consider
the accidental nature of your lifethe chance meeting of your
parents, conception (the one and only time they had sex!), the culture
you grew up in, your education, mentors, jobs, friends, women.
Although we like to congratulate ourselves on being masters of our own
fate, life really is one big blind date.
So lets explore the nature of coincidencewhat it is, where it comes
from, and most intriguing, what can happen if you surrender the drivers
seat and ride shotgun more often. As youll see, doing so just might be
the secret to a less stressful and more successful existence. So suspend
your skepticism and open your mind for a little while. After all, isnt it
strange that of all the magazine articles you could have picked up, youre
reading this one?

When Things Go Bump in the Mind

Stamp by MIK E Y BURTON , illustrations by M A RK N ERYS

By creating meaning
out of coincidence,
we build a sense
of personal order and
control in our lives.

of his right arm and leg. He reached into his


right pocket for his cellphone. It showed one
bar. After multiple tries, he connected with an
emergency operator and gave his condition and
approximate location. But the operator was in
the wrong county and transferred him to
another dispatcher, who made him repeat
everything. As the call ended, the phone slipped
from his hand and broke open.
Nearly an hour later, EMTs finally arrived.
Dr London credits his survival to a string of
coincidences. Two days before his crash, hed
bought a new helmet because the old one felt
loose. One day prior, his cellphone had quit,
and despite a long line at the store that made
him late for a dinner engagement, he took the
trouble to replace it. The day of his crash, hed
put that phone in his right pocket instead of the

The word coincidence is broadly applied, but Dr Bernard Beitman, a


psychiatrist and visiting professor at the University of Virginia, has
studied the phenomenon for decades and says there are four distinct
types.
Seriality: Dr Londons story is a prime examplea series of
seemingly unrelated events, such as buying a bike helmet, replacing a
cellphone, and putting the phone in a right-hand pocket, leads to a
noteworthy event, namely not dying in a bike accident.
Heres another example: Two days before Christmas, volunteer
firefighter George DeVault responded with his crew to a call in Emmaus,
Pennsylvania. It turned out to be an automatic fire alarm that had gone
off accidentally, he recounts. But just as we were pulling away, we
noticed that the truck needed refuelling, so we made a stop. Just as the
diesel pump clicked off, I looked up and noticed a weak column of smoke
rising from a house about 180m from the gas station. A little girl had a
candle in her room and set the bed ablaze. Everyone got out okay, and
because we arrived so quickly, damage to the house was minimal.
Synchronicity: This is the well-known brand of coincidence. Its
when two unrelated events come together in a surprising and
apparently meaningful way. Lightning strikes the Vatican just hours
after Pope Benedict XVI announces his resignation. Truck driver
Timothy McDaniel wins RM2.3million in the California lottery the day
after his wife dies of a heart attack. (I think she just kind of sent me this
money so I could continue taking care of the kids, he said.) Youre
reminded of an old friend while paging through a yearbook, and he
e-mails you the next day.
Serendipity: Something unexpected and beneficial arises from
being in the right place at the right time. The girl you had a crush on in
college but never asked out turns up on a dating site. Alexander
Flemings nose drips into a moldy petri dish, paving the way for the
discovery of penicillin. Pfizer researchers testing a drug called sildenafil
as a treatment for angina notice a strange side effect: Erections. Eureka!
Viagra.
Simulpathity: This simultaneous experience of another persons
distress often happens with twins, couples whove been together a long
time, and parents with their children. Dr Beitman experienced it
firsthand: I was standing in my kitchen one night and suddenly began
choking. Even though I wasnt eating anything, I couldnt stop. I felt as if
I was being asphyxiated, and it took a long while until the spasms ended.
The next morning I learned that at the exact same time, my father had
been choking on his blood and died.
w w w. m e n s - h e a l t h . c o m . m y

So What Causes Coincidence?

No one disputes the existence of stuff like this. Ask anyone and youll hear
a story. When I mention this article to a buddy, he tells me about a friend
whose wife got hit in the chest by a foul ball at a minor-league game. When
a doctor checked her for cracked ribs, he found a malignant lump in her
breast. Thousands of people dotted the stands, but the ball hit her. It may
have saved her life. But what lies behind such Twilight Zone moments?
Some experts dismiss them as mere happenstance, while others believe
they harbour the secret to the universe. No kidding. Here are three
theories.
Nothing Is at Work: With seven billion increasingly interconnected
people on the planet, sooner or later things are going to intersect. In fact,
as the world becomes smaller, expect the unexpected to happen more
often. In his book The Improbability Principle, statistician David Hand
explains that with a large enough number of opportunities, any
outrageous thing is likely to happen.No mysteries are required to explain
[coincidences]no superstitions, no god.All thats needed are the basic
laws of probability.
David Spiegelhalter, a University of Cambridge statistician, reached the
same conclusion after reviewing 3,500 stories of coincidence submitted to
his website. Lots of people believe some external force leads to all these
bizarre events, he explains. But theyre what we would expect by chance
patterns.
Think being killed by lightning is an unfortunate coincidence? Your
odds are actually one in 136,011, according to the National Safety Council.
Thats just slightly less probable than dying from a dog attack (one in
103,798). Believe a par-3 hole in one is a rare mark of good fortune?
Actually, in a 100-person amateur tournament on a course with four
par-3s, the odds of an ace are 1 in 32.
Ego Is at Work: Despite the irrefutable laws of probability, its still hard
for most people (read: non-mathematicians) to accept that life and
lightning strikes are entirely random. Indeed, it takes effort to act
randomly. (Admit it: Devising secure passwords isnt easy.) Thats because
accepting the concept of a meaningless world requires accepting the fact
that maybe were meaningless too. The basic human drive for safety and
security induces a fundamental unease with the notion that events happen
by chance, writes Hand. If it turned out that there are no causes, then
thered be no way to manipulate or control outcomes. Illnesses, accidents,
and failures couldnt be avoided. Wed live in a constant state of fear.
So the brain continually searches for patterns. It even cross-checks
information while we sleep, which occasionally enables us to wake with
fresh insight. And it seizes on coincidences as possible clues to a new order
or way of understanding the world. Linking cause and effect is a basic
evolutionary process that helps us adapt. By creating self-referential
meaning out of coincidence, we build a sense of personal order and control
inour lives, says Dr Steve Hladkyj, a psychology researcher at the
University of Manitoba in Winnipeg, Canada. This, in turn, may reduce
stress and may increase the functioning of the immune system to fight
disease.
So the woeful state of your apartment or office aside, you are wired for
order. We all are. It makes us healthier and, by inflating our egos with the
air of self-importance, more assured. Little wonder, then,
that we want to believe in something more.
God Is at Work: The tendency to synchronise is one of the most
pervasive drives in the universe, extending from atoms to animals, from
people to planets, writes Dr Steven Strogatz, a professor of applied
mathematics at Cornell University, in his book Sync: The Emerging Science
of Spontaneous Order. Sperm swimming side by side en route to the egg
beat their tails in unison.
100 F E B R U A R Y 2 0 1 5

The tendency to
synchronise is one of
the most pervasive
drives in the universe,
extending from atoms
to animals, from
people to planets.

THE COINCIDENCE
PRESCRIPTION
WA N T T O G E T L U C K Y ? D R
BERNARD BEITMAN HAS YOUR
R X F O R S E R E N D I P I T Y.

Practise Positive
Paranoia

Act as if you inhabit


a you-friendly reality
in which things will work
out in your favour and
luck is generally on your
side. And it is, right?

Pay Attention
During Major Shifts

Coincidences tend to
happen more often
during big life changes:
Think buying a home,
getting married,
starting a new job.

Seek Out
Coincidence Zones

Break set patterns to


invite more happenstance
into your life: Vary your
route to work, eat lunch at
a different spot, talk to
strangers.

Digest Before
Dismissing

Take a moment to
consider what random
events might represent.
Could being bumped
to another flight actually
be an opportunity?

w w w. m e n s - h e a l t h . c o m . m y

Even lifeless things can synchronisea laser


beam comes from trillions of atoms pulsing in
concert.
Strogatz points out that synchronisation also
never fails to fascinate us. Whether were
watching birds flock or fish swim in schools,
listening to a symphony orchestra, or shivering
in the wake of some personal serendipity,
something primal in us is drawn to harmony.
Many people believe a God is the maestro of
all this, and noticing his baton in the world
naturally brings them peace and joy. But since
we have free will, this God cant tell us what to do.
So he/she/it presents opportunities and sends
messages, often in the guise of coincidence:
divine intervention.
A similar but more secular theory contends
that there is a Universal Mind, a kind of
composite brain we all hold a share in (some
obviously more than others). So we think and act
independently, but at the same time, whether
were aware of it or not, we think and act
collectively. In this respect, humans are like
honeybees and termites. In fact, Southwest
Airlines studied swarm intelligence among ant
colonies when evaluating the most efficient way
to funnel passengers into a plane. The principle
of open seating is based on this; that is, if you
leave self-organisation to a group instead of
mandating it, greater efficiency is attained.
Crowdsourcing a decision is another example.
The potential existence of a Universal Mind is
also a possible reason why great scientific ideas
sometimes arise simultaneouslythe
phenomenon of multiple discoveryand why
writers like Edward Albee and musicians like
Bob Dylan speak of their art coming through
them from another place. Geniuses may be
nothing more than individuals whove somehow
tapped into this.
Dr Beitman has coined a term for it: the
psychesphere. Its like another atmosphere, he
explains. Just as we breathe air in and out, we
also contribute to and draw from this psychesphere. And each time we experience seriality,
synchronicity, serendipity, or simulpathity, we
are dipping into it. And the chills we feel are due
to some part of us instinctively recognising that.
But then again, maybe not. No scientific proof
exists for any of this (including the God part).
Still, that doesnt mean you cant become your
own lab rat and experiment with using
coincidence, however you want to interpret it, to
your advantage.

The Comfort of Not Knowing

Holistic-health guru Dr Deepak Chopra is one of


the biggest proponents of the untapped power of
coincidence. In his book The Spontaneous
Fulfillment of Desire, he builds a case for
102 F E B R U A R Y 2 0 1 5

I USE D T O BE
I N DI F F E R E N T T O
COI NCI DE NCE , BU T I V E
CH A NGE D M Y M I N D. W H E N
YOU R E OPE N T O CH A NCE ,
T H I NG S STA RT T O L I N E U P.
T H E PE OPL E YOU M E ET,
T H E PL ACE S YOU G O, T H E
OPP ORT U N I T I E S T H AT
A R ISE . I V E GI V E N M YSE L F
OV E R T O NO T K NOW I NG .
connection being the key to health and
happiness. By connection, he means mind with
body, yourself with others, and most important
(and overlooked), yourself with the universal.
[There is a] great, pervasive intelligence that
lies at the heart of nature and is manifest in each
of us through what we call the soul, he writes.
All these rhythmscircadian, lunar, and
seasonalare tuned to each other. And these
drumbeats echo all around us and within us...No
matter how much of a mess we may have made
of our lives, it is always possible to tap into the
part of the soul that is universal and change the
course of our destiny. Obi-Wan Kenobi would
approve.
One way to do this is by becoming more
aware and open to coincidences. Dr Chopra
says these are messages, clues, and ultimately
opportunities to harmonise with the
momentum and direction of everything. As
your stress abates, greater health, happiness,
and even success build in its wake.
Dr John Cacioppo, a psychologist and social
neuroscientist at the University of Chicago,
studies the flip side of connection: loneliness.
Hes found that feeling socially isolated
disrupts not only our brain but also our
endocrine and immune systems. Over the long
term, it can be as damaging to our health and
well-being as obesity or smoking.
Cacioppo estimates that more than 20% of
Americans suffer from chronic, severe
loneliness, and many of them are men. In an
age when were supposedly more connected
than ever through other social media, thats a
surprising number of people60 million.
We did a study where we looked at the
proportion of interactions with friends that
were face-to-face, on social networking sites, in
chat rooms, on gaming sites, or on dating sites,
he says. The greater the proportion of face-toface interactions, the less lonely people were;
whereas the greater the proportion of online
interactions, the lonelier they felt. Most people
use Facebook to leverage face-to-face
interactions, but some use it as a substitute.
Metaphorically, thats like eating celery. If

youre hungry, its better than nothing, but it


doesnt provide enough nutrition.
In another study, Cacioppo found that social
disconnection leads people to create
humanlike agents in their environment,
namely mindful gadgets (Siri), thoughtful pets,
and benevolent gods. So the current popular
interest in coincidence (Dr Beitman says its
never been higher, and Dr Chopras book was a
bestseller) might be nothing more than a
reaction to our gnawing loneliness.
Science and metaphysics aside, what
happens when you let the universe have its way
with you? A while ago, Tom Francine and his
buddy set off to hitchhike around America. But
the friend bailed. I never wanted to hitchhike
solo, but I didnt want to go home, so I talked
myself into continuing.
That was 42,000km and 13 countries ago.
From 2008 to 2011, he drifted from Texas all the
way to Turkey, accepting rides and invitations
and letting fate take him where it may. I used to
be indifferent to coincidence, he says, but Ive
changed my mind. When you leave yourself
open to chance, things start to line up. The
people you meet, the places you go, the
opportunities that arise...The more Ive given
myself over to not knowing, the more
comfortable Ive become.
At 27, Francine now works with
developmentally disabled adults in the
Philadelphia area. He has a website titled Go
Greater Good based on his travels. Ironically,
letting himself be blown about by the wind
ultimately gave him roots. Its riskier to avoid
risk because living that way cuts us off from
humanity, he says. My goal is to inspire people
to be more open to chance.
As for firefighter George DeVault, experiences
like the rescue of that little girls house have
helped make him a believer in synchronicity.
When things dont go as planned, Im
disappointed, crabby, and pissed, he says. But
all the fretting, fussing, and cussing wont
change a thing. Life sent you a new, unscheduled
adventure. Make the most of it.
And Dr London? Some people tell me that
surviving my bike accident was an act of God, but
I believe it was an act of luck, he says. It
changed my perspective. I can no longer do
procedures because of weakness in my arm
caused by damage from the crash. So Im willing
to listen longer to patients and Im more
compassionate, so I guess Im a better doctor.
A popular saying goes like this: You must be
the change you wish to see in the world. In that
respect, a string of unlikely coincidences is
helping one adventurer, one firefighter, one
doctorand perhaps eventually even youto do
just that. J

INSIDEOUT

EVENTS &
PROMOTIONS

Check out our website at mens-health.com.my/insideout for the latest event and promotion updates.

The Dermalogica
Solution

If your skin itches, burns, stings and


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With a balanced pH, the gel-based
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Kiehls Eye Perfector

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Atelier Cologne Moisturiser

Treat yourself to a little manly pampering with Atelier


Colognes moisturising body lotion. It contains the purest
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STYLED LOVER

WORDS JOHN NG PHOTOGRAPHS MARCUS WONG/BLINK STUDIO STYLING KIEN CHAN GROOMING JOEY YAP MODEL KASH

LEARN HOW TO DRESS TO IMPRESS HER


AT EVERY STAGE OF YOUR RELATIONSHIP.
THESE LOOKS WILL TAKE YOU AND YOUR
DATE FROM RESTAURANT TO BEDROOM
WITHOUT MISSING A BEAT.

DISPLAY YOUR PERSONALITY

If youre looking to showcase your upbeat traits, try


mixing in some fun hues. Dont forget to keep your colour
blocking modest, warns fashion stylist Kien Chan. The last
thing you want is to steal all the attention from your date.

BEN SHERMAN outfits, www.bensherman.com; stylists own shoes

COLOUR CODE OF CONDUCT

Are you worried that


the matching of your
wardrobe is not done
right? Well, so long as
you keep the bottom
half dark, for example
a pair of washed grey
jeans or navy pants and
brown or black footwear,
youre good.

CAMEL ACTIVE outfits and boots, www.camelactive.de/en

BE PROUD AND SHOW IT

You have been working


out hard, and yes, you
want her to notice it.
Look for a clean, fitted
tank top designed
for a sunny weekend
afternoon instead of
the gym. Bring along
a functional jacket to
make sure that youre
prepared for outdoor
as well as indoor
activities, advises
Kien Chan.

GUESS outfits, www.fjbenjamin.com

THINK PRACTICAL MINIMALISM

You dont need to do a lot for


maximum results. Adding
accessories such as a tie, a
belt and a bracelet isnt just a
simple way to give that final
touch to your ensemble, says
Kien Chan. It also shows her
that she is worth making the
extra effort.

DOCKERS outfits and accessories, www.dockers.com

MAKE A SMOOTH BREAK-IN

Whether or not
the evening
comes with a
dress code,
you can always
depend on the
right button-up
shirt. Opt for a
printed one to
inject a bit of
interest, but keep
it understated
enough for you
to cover up with a
blazer if need be.

FRED PERRY outfits, www.fredperry.com

ATTRACT HER GAZE

Put a darkcoloured jumper


over a slightly
printed white shirt
for a sporty yet
stylish look, says
Kien Chan. This
goes exceptionally
well with either
dark jeans or formal
pants. And round
it off with your hair
neatly parted to
one side.

BURTON MENSWEAR outfits, www.burton.co.uk; stylists own loafers

CUSTOMISE YOUR LOOK

You want to look the part


if youre taking her out to a
fancy romantic dinner.
A black jacket can be
boringfor the both of you.
Choose versatile, earthy
tones like light brown,
beige and grey, which can
be completed with relaxed
pants and a patterned tie,
says Kien Chan.

DOCKERS outfits and accessories, www.dockers.com

EDOX
Chronorally 10302 3V GIN

RUBBER BAND
When it comes to straps, rubber has had a long association with
sports watches and it lends itself well to this use.

Supple, comfortable and resistant to water and sweat, rubber straps are most often found
onactive watches. To remove grime or dirt, use a cotton bud saturated with alcohol to wipe it
clean gently, says fashion stylist Sarah Saw. They usually last from 18 to 24 months and should
be changed by an authorised watch repair store to prevent any damage to the other parts.

WORDS JOHN NG PHOTOGRAPHS KAH MUN/MYTH STUDIO STYLING AND COORDINATION SARAH SAW

Stainless steel case with


hour, minute, second, date
and chronograph function.
Black rubber strap embossed
with tread markings.
Sapphire crystal glass with
scratch resistant coating.
Water resistant to 100
metres. Edox 103 based on a
Ronda 5030.D movement.
www.crystaltime.com.sg

MIDO
Multifort Two Crown
Stainless steel case with
scratch-resistant antireflective sapphire crystal.
Rubber strap features a foldover clasp buckle.Water
resistant to 200 metres.
Automatic movement.
www.mido.ch

CERTINA
DS Eagle
Polished stainless steel with
PVD rose-gold coating and
PVD black elements. Sapphire
crystal glass with antireflective coating on both faces.
Water resistant to 200 metres.
Quartz movement.
www.certina.ch

ORIS
Aquis Titan Small Second, Date
Multi-piece titanium case with
black plated, ceramic minutes
scale top ring. Sapphire crystal
glass with anti-reflective
coating. Water resistant to 500
metres. Automatic movement.
www.oris.ch

NAUTICA
NSR19
Stainless steel case with 60 minute chronograph and
split time measurement, date and 24-hour indicators.
Luminous hands and markers. Water resistant to 100
metres. Japanese chronograph movement.
www.fjbenjamin.com
LUMINOX
Tony Kanaan Racing Choronograph
Stainless steel brushed case with double-security gasket
crown. Sapphire crystal glass with anti-reflective coating.
Water resistant to 100 metres. Quartz movement.
www.crystaltime.com.sg

SUPERDRY
Deep Sea
Stainless steel with vibrant coloured dial markings,
a day to the month sub-dial with magnifier, and silicone
bracelet strap. Water resistant to 100 metres. Japanese
quartz movement.
www.fjbenjamin.com
GUESS
Radar
A throwback to the retro design, this digital watch
features a smooth and uncomplicated silicone strap
paired with an elongated octagonal case, rectangular
display and four screw details for an added
computerised quality. Two sets of parallel pushers yield
functions of light and modern stopwatch.
www.fjbenjamin.com

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CONTEST

WIN TICKETS
TO CATCH
THE SPECIAL
SCREENING OF
FOCUS!
Will Smith stars as Nicky, a seasoned master
of misdirection who becomes romantically
involved with novice con artist Jess (Margot
Robbie).As hes teaching her the tricks of
the trade, she gets too close for comfort and
he abruptly breaks it off. Three years later,
the former flamenow an accomplished
femme fataleshows up in Buenos Aires in
the middle of the high stakes racecar circuit.
In the midst of Nickys latest, very dangerous
scheme, she throws his plans for a loop
and the consummate con man off his game.
PRIZES:

One pair of passes for each lucky readers to


catch the special screening of Focus.
QUESTIONS:

1. Name two other movies that Will Smith


has appeared in.
2. According to one of our weight-loss
bulletins, you eat more watching an action
film? True/False
CLOSING DATE: 20

February 2015

HOW TO WIN?

VISIT OUR WEBSITE, WWW.MENS-HEALTH.COM.MY, TO ENTER AND WIN FREE


PASSES TO CATCH A SPECIAL SCREENING OF FOCUS.

TERMS & CONDITIONS: This promotion is open to all Malaysian residents Employees of Mongoose Publishing Sdn Bhd, sponsors, their advertising agencies and immediate families
are not eligible to enter the contest Late, incomplete and unclear entries will not be entertained The decision of the judges is final and no correspondence will be entertained
Prizes must be taken as provided and are neither transferable nor exchangeable for cash Winners will be notified by post or email

CONTEST

WIN
PRODUCTS
FROM FOX
WORTH MORE
THAN RM800!
Founded in 1974, Fox Head Inc. has
maintained its position as the innovation
leader in the motocross industry by designing
and producing apparel and protective gear
for the worlds best riders.
Fox Head products cater to the diverse
action sports market in categories like
motocross, BMX, surf, and specically
mountain bike, which has grown in terms of
following across the country. The wide range
of quality and innovation performance jerseys,
shorts and accessories carry the world
famous Fox head logo. The brand continues
to elevate its standards to guarantee that
riders get high quality products built to
withstand the demands of the sport.
Available in Parkson at IOI City Mall,
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PRIZE:

A set of Fox Tech T-shirt (RM169), Fox


Change shorts (RM199) and Fox Flux helmet
(RM439) worth more than RM800 each for
ve lucky readers.
QUESTIONS:

1. Which extreme sport is Fox Head a leading


brand of?
2. Name two Fox Head BMX athletes listed
on www.foxhead.com.
3. What are the seafoods featured in this
months Alpha Male Food?
CLOSING DATE: 28

February 2015

HOW TO WIN?

VISIT OUR WEBSITE, WWW.MENS-HEALTH.COM.MY, TO ENTER AND WIN A SET


OF FOX TECH T-SHIRT (RM169), FOX CHANGE SHORTS (RM199) AND FOX
FLUX HELMET (RM439) WORTH MORE THAN RM800 EACH.

TERMS & CONDITIONS: This promotion is open to all Malaysian residents Employees of Mongoose Publishing Sdn Bhd, sponsors, their advertising agencies and immediate families
are not eligible to enter the contest Late, incomplete and unclear entries will not be entertained The decision of the judges is final and no correspondence will be entertained
Prizes must be taken as provided and are neither transferable nor exchangeable for cash Winners will be notified by post or email

CONTEST

WIN WATCHES FROM ICE-WATCH


WORTH RM629 EACH!

Ice-Watch introduces their Ice-Style collection, which is an exclusive tribute to a unique material, steel! The Ice-Style, a chic, elegant and
fashionable timepiece, comes in eight intense winter colours, two different sizes. To strengthen your style, the collection features a magnificent
steel case with pink gold colour. A timeless watch, that is easy to wear, because of the perfect mix of materials, contrasts and refinement. More
robust, stronger and more resilient than ever, this new range combines two brand values: quality and fashion. Thanks to the steel elements it
becomes a trademark of your style and above all, a must-have timepiece!
QUESTIONS:

1. Which country is the Ice-Watch brand from?


2. Name two other collections from Ice-Watch apart from Ice-Style.
3. What are the six new rules of sex appeal listed on p56?
PRIZES:

11 winners will win an Ice-Style watch from Ice-Watch worth RM629.


CLOSING DATE:

28 February 2015.

HOW TO WIN?

VISIT OUR WEBSITE, WWW.MENS-HEALTH.COM.MY, TO ENTER AND WIN 11


WINNERS WILL WIN AN ICE-STYLE WATCH FROM ICE-WATCH WORTH RM629.

TERMS & CONDITIONS: This promotion is open to all Malaysian residents Employees of Mongoose Publishing Sdn Bhd, sponsors, their advertising agencies and immediate families
are not eligible to enter the contest Late, incomplete and unclear entries will not be entertained The decision of the judges is final and no correspondence will be entertained
Prizes must be taken as provided and are neither transferable nor exchangeable for cash Winners will be notified by post or email

Go Green at Work:
Build Your Office Oasis
Ah, your office: Its probably pretty bland, boring, and...wait, we just fell asleep. Thankfully, theres an easy way to liven it up and sharpen your focus.
In a study in the Journal of Alternative and Complementary Medicine
Medicine, people in plant-free zones rate their stress levels as nearly 11% higher than those exposed to
plant life. Instead of tending to ever-thirsty houseplants, you can reap the same benefit with an easy-to-maintain terrarium. This resilient little glass-encased
jungle waters itself through condensation. Whether youre in a window office or cubicleland, Tovah Martin, gardening expert and author of The New Terrarium,
shows how to build some serious growth potential. LILA BATTIS
The Window Unit

The Cubicle Farm

Materials

Shade Your Greens

Direct sunlight on a closed


container can burn your
plants. So situate your
terrarium in a spot thats well
lit but not in direct sun. Try a
bookshelf or table thats far
from the window.

Sink the Foundation

Layer the materials. First add


an inch of pebbles, then
1 tablespoon of the horticultural
charcoal, then 2" to 3" of soil.

Construct the Kingdom

Remove each plant from its pot


and loosen the roots with your
fingers. Dig a hole deep enough
to contain the plants root system
beneath the surface of the soil.

In an interior work area,


fluorescent overheads
create an environment
similar to what youd find
ina low-light rain forest.

Bathe in Faux Light

Mosses thrive in dimmer


environments, but if the
ecosystem is too dark,
nothing will grow. For the best
light, place your terrarium on
a high shelf or an open part of
your desk.

WORDS BEN PAYNTER ILLUSTRATION CATALOGTREE

In naturally lit rooms, indirect


light filters through the
glass,creating a warmth and
humidity that mimics the
environment of an equatorial
cloud forest.

At a garden centre, buy a pound of


" pebbles, a bag of horticultural
charcoal, potting soil, and a
2-gallon glass container with lid.
For a window office, buy African
violets or orchids; for a cubicle,
Selaginella mosses and ferns.

Maintain and Make Awesome

Water your plants and cap your terrarium. Every two


weeks, take off the lid for a few hours. Then add flair
with twigs, pinecones, or even tiny figurines. Because
a man at work should always be properly inspired.

122 F E B R U A R Y 2 0 1 5

w w w. m e n s - h e a l t h . c o m . m y