Men Health UK 2014-01-02

FILTER THE
KNOWLEDGE
25 43 77
NEWSSTAND COVER
SUBSCRIBERS COVER
ON THE COVER AGENDA CORE TIME

P57 WIPE OUT EXCESSES! THE 24 BIGGEST TRENDS P43 MO MUSCLE, LESS MONEY This is your eficient guide to
Five moves and three pills to IN HEALTH 2014 Get ripped not ripped of. wringing greater results from
neutralise those New Year kcal Get of on the right foot in This gym-membership buyers every second of your day. You
the right trainers. Here are the guide is your (con) spotter can start with a waist-trimming
P61 6-PACK ON A PLATE workouts (p26), women (p32), breakfast on p82 (hint: it tastes
Protein-fortified snacks come watches (p31) and, er, insect- P46 DETECT YOUR HABIT nothing like cardboard dunked
with hefty claims. We pick the based protein bars (p29) that Find out if youre lying about in milk). Then suck on this:
muscle-building winners will define your body over how much you drink with our a simple mint can double your
the next 12 months quick booze self-test fat burn during exercise (p77).
P66 EVERYMAN TO ELITE After that, treat your body to
How MHs skinny intern gained P49 SEXUAL RESOLUTIONS a post-gym pint it helps
12kg to transform himself into Eight acts all men should try. (p87), the before lights-out,
the model you see on this cover Now to find an accomplice... down a shake that switches on
muscle growth (p81). Consider
P110 THE 5:2 SEX DIET that 24 hours well spent
With this programme, keeping
her satisfied is a part-time job
P116 NEW LAWS OF MUSCLE

Make this the year those bold
promises hold up with MHs
essential gym cheat sheet
P125 62 WAYS TO SHED 5KG

Two monthss worth of tips for
weight loss that will last all year
COVER CREDITS
PHOTOGRAPHY GLEN BURROWS STYLIST
STEVEN BUCHAN GROOMING SUSANA MOTA
CLOTHING (NEWSSTAND) NIKE CLOTHING
(SUBSCRIPTION) DOLCEGABBANA.COM
MENSHEALTH.CO.UK MENS HEALTH 13

... AND PUT IT
TO GOOD USE 01/14
88 110 141 159
FEATURES #1 FEATURES #2 STYLE QUIZ
P88 THE VICE IS RIGHT P110 INTIMATE FASTING This is your style curriculum Whether youre Pete Doherty
Its time to liberate fast food, The twice-a-week secret to for 2014, designed to ensure or a social drinker with a
porn and gambling from the better sex and stronger ties your appearance at work is caReine addiction, you need
sin bin. MH indexes mans main top of the class. Restock your to know what youre taking.
indulgences so you can have P116 MHS GYM INDUCTION pencil case with the smartest We recommend you start by
your vice and enjoy it Everything your PT wont tell desk accessories on p143, taking our 29-question quiz
you about the sweatbox outwit the sales on p145 and on p159. From party drugs to
P94 REMADE IN CHELSEA take our chemistry lesson on painkillers, steroids to spices
Four TV toRs, one ambition: P125 BE FIT FOR FEBRUARY p153 to find a fragrance thatll you already have in your
to sculpt defined six-packs in Resolutions so eRective youll take your focus up a grade. kitchen cupboard, use these
under a month. There will be hit your targets before spring Swots can turn straight to our tips to measure and minimise
tears, tantrums and results sartorial baccalaureate on p155 the damage to your body
P102 THE ONLY 7 RECIPES...

...you will ever need to master.
Use them to cut fat, kill colds
and appease fussy guests
14 MENS HEALTH MENSHEALTH.CO.UK

WHATS YOUR
PULL-UP PB?
Performed correctly, the wide-grip
DEPUTY EDITOR
MIKE SHALLCROSS
TOBY WISEMAN
EDITOR
CREATIVE DIRECTOR
DECLAN FAHY
PHOTO DIRECTOR
CAT COSTELLOE
pull-up is the true test of strength. SENIOR EDITOR PRODUCTION EDITOR
Keep your hands wider than your DAVID MORTON JOHN-PAUL NICHOLAS
shoulders, bring your chin above the STYLE DIRECTOR ART DIRECTOR FEATURES EDITOR
bar, deadhang and no swinging DAN ROOKWOOD JAMIE SAGE IAN TAYLOR
COMMISSIONING EDITOR DEPUTY FEATURES EDITOR COMMISSIONING EDITOR

MARK SANSOM ALEX HARRIS JAMIE MILLAR
DEPUTY ART DIRECTOR PICTURE EDITOR

MARIANNE WALLER ALEXANDRA KELLY
SENIOR STYLE EDITOR CHIEF SUBEDITOR DEPUTY PICTURE EDITOR

ERIC DOWN SCARLETT WRENCH NICOLA SEWELL
DESIGNER WEB EDITOR EDITORIAL ASSISTANT

LISA BARLOW ED VANSTONE MARK PEACOCK
EDITOR AT LARGE ASSISTANT WEB EDITOR ASSOCIATE STYLE EDITOR

DAN JONES TOM BANHAM DAVID WATERS
CREATIVE DEVELOPMENT DIRECTOR

MORGAN REES
GROUP PUBLISHING DIRECTOR ALUN WILLIAMS

PUBLISHER DUNCAN CHATER
ADVERTISING DIRECTOR SAM OSHAUGHNESSY
ADVERTISING MANAGER TOM LAKE
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14 IMMACULATE REPS MARKETING EXECUTIVE DOROTA WISZNIOWSKA
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CEO, HEARST MAGAZINES UK
ARNAUD DE PUYFONTAINE
MERIT BRONZE SILVER GOLD ELITE PRESIDENT AND CEO, HEARST MAGAZINES INTERNATIONAL
>4 >7 > 10 > 14 > 16 DUNCAN EDWARDS
FINANCE DIRECTOR, HEARST MAGAZINES UK
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SENIOR VICE PRESIDENT, RODALE INTERNATIONAL
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START PULLING!
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GIFTS FROM LACOSTE FOR A MEMORABLE CHRISTMAS
EDITORS
LETTER
You have in your hands the most important
Mens Health of 2014. It wont be our biggest,
INTIMATE FASTING P/110 nor is this to say that the coming editions
The two-day relationship diet wont be even better. But its a crucial one.
that delivers full-time benefits The first issue of the year is the place we set
out our stall. Its where we show new readers
what were all about and perhaps surprise
a few returning prodigals in the process.
Unsurprisingly, the thorny issue of
who to put on the cover became a point
of contention in the months building up to
publication. Who best personified our aims
FROM TOFF TO TOUGH P/94 and goals? Ronaldo? Gosling? Well, perhaps.
For four weeks, the cast of Made In But it soon became clear that a better role
Chelsea lowered the champagne
flutes and picked up the barbells. model sat a little closer to home.
Here are their six-pack results We first met our editorial assistant, Mark
Peacock, when he turned up all skin, bones
and raw optimism for a fortnights work
experience in the summer of 2010. He never
left. Within a couple of months he knew
everyone and could make anything happen.
Mark quickly established himself as a man
uniquely capable of learning the system and
then customising his own improved version.
MAKE GREED He takes a similar view to his training. He
GOOD P/88 absorbs all the literature and a pinch of bro
Enjoy your greasy rewards without
the risk by using the MH Vice Index wisdom here and there then tests, stops,
measures and tweaks. This methodical
approach has taken the relatively slight
cardio addict we once knew to the sculpted
man-mountain you see on the cover today.
The most inspiring thing about Mark is
that, unlike Cristiano and Ryan, he has done
it all himself. There was (and is) no personal
trainer, macrobiotic chef or bootcamp
HOW MUCH DO YOU sabbatical involved. You want to know where
REALLY PUT AWAY? P/46
Recognise the signs of a struggling to source the cheapest chicken breasts to
liver to reveal whether youre deceiving cook up a weeks worth of protein? Or how
yourself about your drinking
to shatter a training plateau? Or just to lose
a kilo or two without giving up the day job?
Mark is your man. Like you from this month
on, his original blueprint was this magazine.
Marks story begins on p66. Your journey,
whether as newbie or veteran, begins here.
Heres to your best ever year.
TOBY WISEMAN
EDITOR
THE GYM: EVERYTHING YOU
NEED TO KNOW P/116
From identifying a sub-standard PT to
knowing what that weird circular thing
is for, your cheat sheet is here

THE MH EGGHEADS
OUR EXPERTS DONNED THEIR THINKING CAPS TO UPGRADE YOUR MONTH
THIS ISSUE
IS BROUGHT
TO YOU BY
15 ELITE PERSONAL
TRAINERS
WRITE A SEXUAL TAKE THE STIGMA DONT LET YOUR GYM
11 STYLE GURUS TO-DO LIST OUT OF FAST FOOD RIP YOU OFF
NICHI HODGSON DREW PRICE ANWAR GILBERT
12 SPORT SCIENTISTS Our Sexual Adventurer uses her Walking under the Golden Arches As fitness manager at one of
wealth of intimate experience to neednt set your fitness back a step. Londons top gyms, Gilbert gives
10 WORLD-CLASS CHEFS compile your F**k-It list for 2014.
These are the resolutions you
Price checks the menus of leading
fast food joints and tells you exactly
you the tools to score a better deal
when the membership consultants
wont quit mid-January (p49) what to order each time (p89) come knocking for renewal (p43)
9 CHAMPION ATHLETES
8 GENERAL
PRACTITIONERS
7 SPORTS DIETITIANS
5 NUTRITIONAL
SCIENTISTS SPEND SMARTER ON REIGNITE YOUR SQUEEZE MORE FROM
5 NEXT-LEVEL STRENGTH FAD HEALTH FOODS SEX LIFE YOUR MEMBERSHIP
DR ADAM CUNLIFFE MIKE LOUSADA GARY WARD
COACHES We called Cunlife into the MH Sex therapist Lousada helps our New to the gym? Not the member
Food Lab to examine the glut of writer build a better relationship of a fully kitted five-star spa? Then
5 SEX AND RELATIONSHIP protein-spiked snacks hitting your with only two days efort a week. If let biomechanics expert Ward show
THERAPISTS supermarkets in 2014. Work out
which are worth the money (p61)
your sparks dwindling of late, his
tips will strike a match (p110)
you how basic kit can be tweaked
for huge results (p116)
4 ADDICTION SPECIALISTS
3 ACTION HEROES
2 EX-MARINES
1 VICTORIAS SECRET
MODEL
COOK DINNER LIKE MAKE YOUR 6-PACK DIAL UP YOUR
AND THE CAST OF MADE A MASTERCHEF PARTY PROOF SPIN SESSION
IN CHELSEA JASON ATHERTON
Michelin-grade chef Atherton is
SHAUN STAFFORD
As a leading PT, Staford is used to
CHAD STRINGFELLOW
An evangelist of hot new spin
just the man you need at your elbow demanding clients. Still, nothing class SoulCycle, Stringfellow
101
to provide you with the only Sunday could prepare him for our six-pack provides the playlist and
TOTAL roast pork recipe youll ever need. challengers: the cast of Made in instructions to crank your fat-
And yes, it has crackling (p102) Chelsea. See how they fared (p94) burning up a few gears (p38)
ILLUSTRATIONS: JAMES GRAHAM
IMPRESS THE NEXT GO ON, STAY FOR INVITE THE SPUD

EXPERTS TOP MODEL ANOTHER HALF BACK TO DINNER
NINA AGDAL DR ASHLEY BROWN CAROLINE FARRELL
The Sports Illustrated beauty Worried about your drinking A tutor at the Institute of Optimum
reveals how to win her over. A quick habits? Liver specialist Dr Brown Nutrition, Farrell shares her tips for
taster: keep your shirt buttoned and shows you how to accurately track having your jacket and eating it
stay clear of the dance floor (p32) what youre putting away (p46) with no bloodsugar spikes (p125)

DOES IT
WORK?
ASK MH
LIFES QUANDARIES, UNPICKED AND UNRAVELLED
NO.2: ALKALINE WATER
Dont listen to the
marketeers persuading
you to buy alkaline water
QWHY CANT I COME to lower acidity levels in

TETRIS LOOKED
DIFFERENT AT your blood. The truth is,
FROM BLOWJOBS? HESTONS HOUSE
MARK, LONDON its no better for you than
First things first: stop council pop. Your kidneys
thinking about blowjobs. do a perfectly good job
We realise thats a big ask of regulating your blood
but the process of thinking pH levels, according to
about whats happening might Daniel Heil, professor of
be the culprit. Bring your exercise physiology at
attention to her and focus Montana State University.
on the sensations, not the A portion of vegetables is
experience, says Dr Megan as efective as any fancy
Fleming, a sexual psychiatrist. water. Eating a fistful of
Instead of thinking Will it peas on a treadmill may
happen? try to relax into her not be quite so efective.
rhythm. Timing your breathing
with her movements takes GET IT
your mind of the impending
requirement and makes FORGET IT
it inevitable. Job done,
so to speak.
AM I A QCANMYHIGHGP SAYS I HAVE

CHOLESTEROL.
I LOWER IT WITHOUT
WEIRDO? USING DRUGS?
WILL, SHEFFIELD
QMY PHONES
I OFTEN GET THE
SENSATION THAT
VIBRATED
The short answer is yes,
but youll have to get a little
fruity with your next grocery
shop. The lesser-spotted
IN MY POCKET, BUT mulberries have recently
WHEN I LOOK, THERES been discovered to contain
NO TEXT OR MESSAGE. cholesterol-killing compounds
TOM, MANCHESTER which go to work within
The phantom vibrate is a month of eating.
a very modern curse. Heres how to use the bush
A study in Computers in to your benefit
Human Behaviour found As a tea Pick up dried leaves
FRESH OR FROZEN?
that 89% of people and stew them in water
experience it at least once (3.19 etsy.com/uk).
every two weeks. Weve As a snack Throw the berries PHOTOGRAPHY: LISA SHIN | FOOD STYLING: MATT VOHR / HALLEY RESOURCES
become so attuned to JACK, BRIGHTON into your porridge (7.14
looking for signals that Here are the cold, hard facts: some fruit and vegs buywholefoodsonline.com).
the body feels them, even As a supp Take the extract
though theyre not there, flavour and nutrients deplete on ice, but some daily with water (11.44
says study author Michelle positively thrive. Spinach was made for a Ziploc healthmonthly.co.uk).
Drouin. The likelihood of
them doubles when youre bag; a Polish study found that stone-cold spinach
stressed, so its a good holds more calcium pound for pound than milk. Its
barometer of your mindset
the same for peas: The Journal of Food Science
12
if youre getting them on
a regular basis. found freezing them increases their antioxidants.
As for fruit, most freezes well. Strawberries should The number of extra years
NORMAL never go sub-zero though: their nutrient half-life youll live if you manage your
cholesterol from the age of 30
WEIRD capitulates faster than an England back four. Cardiovascular Research

37
MENSHEALTH.CO.UK
T
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SS M I
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RE TE
2
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YO HE
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31
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OF IT T
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38 M A
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TH HE AD
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IT S T
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RA
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IN
FO HE
3
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R 2 AL
D E EW
CO FA
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D IO 26 32
01 TH
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4T T
FA HE HO H E
FI CE YE W T NE
TN O A OM TE W
ES F R S AN ST
S
EDITED BY JAMIE MILLAR
MENS HEALTH 25
A 1-4 THE ACTION
MAN
THE ROCK
STAR
THE GROWTH
STATS
THE READING
LIST
SILVER SCREEN
PERFORMANCE
For a 2014 body that will endure, follow
the lead of Hobbit star Manu Bennett,
Hollywoods go-to for athletic muscle
W
hen Hobbit director
Peter Jackson needed
a last-minute
replacement
with the requisite physicality
for orc chieftan Azog, he
called Spartacus star
Bennett who jumped in.
Its a lifelong habit:
I grew up in the Bush,
swimming in rivers and
climbing trees, he
recalls. There was a
PHOTOGRAPHY: PETER YANG| STYLIST: MONTY JACKSON | GROOMING CHRISTINA GUERRA AT CELESTINE AGENCY | CLOTHING: JEANS: DOLCE & GABBANA DOLCEGABBANA.COM.
eucalyptus tree with
a 50ft rope so I could
swing into the water.
SHIRT: ONASSIS NEW YORK ONASSISCLOTHING.COM, SHOES: FIORENTINI + BAKER IORENTINI-BAKER.COM, BAG: OFFICINE CREATIVE OFFICINECREATIVEITALIA.COM
One time I landed
on this large snake. I
hydroplaned out of there
Clearly he was an early
adopter of machine-free functional
fitness which paid of when he was
a penniless actor in LA: I was living in
this small concrete hacienda with
security bars on the doors and windows;
I had no car and very little money, he
recalls. Id do chin-ups on the bar across
the doorway and press-ups and sit-ups
on the roof; Id stack a plastic milk crate GAIN ACTION
with anything heavy and do curls and
presses. Hows that for improv? HERO MUSCLE
His cardio meanwhile came from ON THE RUN
jogging up Hollywoods Runyon Canyon: These exercises
When I first started, I could only make from Bennett will
it a quarter of the way. After a while, I got build an all-action
to the top. With both Hobbit sequels body in the outback
bookending 2014, plus season two of or your local health
superhero TV series Arrow in between, club. Complete the
the moral is that success, like fitness, prescribed sets, or
might not come free, but it doesnt do 5 circuits with
cost anything apart from efort. minimal rest for a
The Hobbit: The Desolation of Smaug workout more brutal
is out on 13 December than Azog himself.

01 IN 2014 THE ROCK IS GETTING BIGGER BIG BOOKS
This year Dwayne takes on The Stath and Arnies loincloth
BOX JUMP / 3 SETS OF 15 REPS
Find a log or bench at about knee height. Bend (WITH BIG
your knees and jump onto it, landing softly, then
step down. Form is key here as the impact can TITLES)
strain your joints and ligaments, warns Bennett. Youre going
to need a
stronger shelf
FAST &
FURIOUS 7
(11 JULYX
01
Evolution: The
Cutting Edge
THE JASON Guide To
ROCK STATHAM Breaking Down
Mental Walls
And Building
The Body Youve
Always Wanted
02
PULL-UP / 3 SETS OF 10 REPS
by Joe
Manganiello
10.34
Find any horizontal bar, branch or ledge and pull
amazon.co.uk
up so your chin clears it. Lower yourself until
02
your arms are straight, instructs Bennett. Your
shoulders and back will stretch right out.
HERCULES:
THE Fit Forever: Train
THRACIAN Like An Action
WARS Hero, Stay Fit
CONAN (25 JULYX THE Forever by Dolph
ROCK Lundgren
11.08
amazon.co.uk
03
HILL SPRINT / 5 SETS OF 40 SECONDS
AND CROSSFIT ISNT GOING AWAY EITHER
These have given me the best cardio results of
The numbers surrounding the extreme workout fad are crazier than its WODs
any outdoor exercise, says Bennett. The clue is
in the name sprint up, walk down but a set of
stairs or even an incline treadmill will work too. 20m
$100m page views
company the week of
DIGITAL IMAGING PHIL LUPTON AT PRE MEDIA | ILLUSTRATION ALCHONIC AT SYNERGY ART | GETTY, ALLSTAR
the games
60,000 $250,000
trainers prize money
04
ROPE SNAKING / 5 SETS OF 30 SECONDS
More and more gyms have battle ropes; you can
also just buy a plain old one (15m x 40mm) and
gafer-tape the ends. Pump your arms alternately 8000 50
to create a snake and boa-strong arms.
aliates new aliates
a week
61 70%
countries growth rate
worldwide

Collection: Freelancer
Model: 7730-ST-20041
Movement: Automatic mechanical chronograph
Crystal: Sapphire crystal with antiglare treatment
Ofcial Watch and Timing Partner of:

THE NOW
NUTRIENT
THE 2014
SUPP-DATE
THE BARS
WITH LEGS
5-7 A
YOUR NEW Supps on the up
(and down)
RDA TO TAKE Examine.coms research
reviewers* reveal what you
TO HEART should use and lose in 2014
GOING UP
If 2013 was all about
vitamin D, then 2014 is AGMATINE
Ks year. This artery- Better than arginine
for increasing nitric
oiling smoothie will oxide production,
with added cognitive
keep things owing and pain-killing
S
benefits. Take 2-3g
a day (36 for 50g HMB
Taking it before your
cientists are starting bulkpowders.co.uk)
workout reduces
to realise you need soreness; pairing it
more vitamin K in your with ATP delivers
life: it prevents your huge strength gains.
arteries from stieening, while Take 2 pills, 3 times
CREATINE daily (30 for 120
also snap-proofing your The bodybuilders uk.usn-sport.com)
bones. Just as the old RDA for fave also cuts your
X
risk of Parkinsons
vitamin D was barely enough and diabetes.
to avoid rickets, so the basic Take 2-5g a day,
prescription for K is just enough even if you dont lift
(4.19 for 250g ARGININE
to stop your blood hemorrhaging. The original NO2
myprotein.co.uk)
But who wants the bare minimum? booster is a no-no:
The optimal dose of vitamin K is z other supps are
zz shown to be more
*EXAMINE.COM IS AN INDEPENDENT, PHD-STAFFED WEBSITE WHICH REVIEWS SUPPLEMENT RESEARCH | WORDS: JAMIE MILLAR | PHOTOGRAPHY: JOHANNA
1000mcg: 10 times the current RDA,

potent (nitrate and
says Sol Orwell, co-founder of garlic) or come with
independent research site examine.com. D-ASPARTIC ACID better side eeects
Supplements aside (try Superior The initial study (agmatine, above)
showed a boost in
Source Vitamin K1 19.67 amazon.co.uk), testosterone, but
your most potent dietary source is kale. recent research saw
NB It needs to be blended so your body no such increases.
can mop up a sueicient amount of K, Youre better oe
PARKIN | FOOD STYLING: HENRIETTA CLANCY | ILLUSTRATION: ALCONIC AT SYNERGY ART, WESLEY MERRITT AT DEBUT ART
with vitamin D, ZMA TRIBULUS

which is why smoothies are the smart supps and sleep. TERRESTRIS
option. Youll also need a little dietary fat DONT LET A NO-K A recent study on
for maximum absorption. Fortunately this DIET STEM YOUR FLOW low-T men found its
eeect was one of
kale-based shake from Brian St Pierre of
GOING DOWN
the weakest of all

Precision Nutrition (precisionnutrition. testosterone supps.
com) has you covered. Itll make upping Again, stick to D,
your intake smoothie sailing. ZMA and Zzz.
BLEND AWAY THE

THE YEARS INGREDIENTS
Kale, 2 leaves
WHAT TO DO WHAT YOU GET BUZZWORD
almond
Unsweetened
First, strip the
central stems
As well as K,
kale contains
IN PROTEIN
milk or
from the kale A and C, plus As whey increases in price, expect
water, 250ml more insect-based supplements. You
Vanilla protein
powder, 2 scoops
leaves: theyre
tough and taste
indole-3-carbinol,
which prevents can already buy cricket bars (Chapul 3
buggrub.com). At 6g of protein apiece,
Banana, bitter. Then blitz testosterone
Dates, 2, pitted the leaves with being converted they wont make you huge, but thats
Walnuts, 2tbsp the rest of the into the female still 3x more than a Nutrigrain. Plus
Shredded ingredients until sex hormone they actually taste pretty good.
unsweetened smooth. Then? oestrogen and
coconut, 1-2tbsp
Drink. Its not slows cancer cell
Ice cubes as
desired one of Jamies growth says St
15min meals. Pierre. Eat that.

THE FUTURE
OF FITNESS
THE SMART
BUYS
THE ROLLING
REPORT
8-10 A
TRACK STAR
This smartwatch
is a heart-rate
monitor without a
fiddly chest strap;
a GPS to map your
runs; a workout
scheduler and an
MP3 player so you
dont need to lug
your iPod. It also has
Bluetooth to connect
to your wireless
headphones. Did
we mention that
miCoach Smart Run 250 adidas.com
it tells the time?
TECH IT UP A LEVEL
From cutting-edge blade-bottomed
shoes to a PT on your TV and a watch
with AI, 2014s kit is seriously clever TIMESHAVER
Minimalism aside,
2013s key footwear
trend was energy
GYM IN A BOX return: increasing
Xbox One is making eficiency and
a play to be your decreasing efort.
PT by streaming SpringBlades take
fitness videos. What that concept, and
makes it more than you, a step further.
a workout DVD is Each diagonal
the Kinect motion
WIORDS: BERTAN BUDAK | PHOTOGRAPHY: MARTHA PAVLIDOU AT WEARESTUDIO33.COM | ILLUSTRATIONS: WESLEY MERRITT AT DEBUT ART
blade traps air as

sensor, which your foot hits the
assesses your form ground and launches
and even tracks you forward as it
your heart rate via releases. And lets
your skin colour. face it, bladefoot is
Suddenly waving way more badass
a controller looks than barefoot.
SpringBlade 130 adidas.com
Xbox One 430 xbox.com even more stupid.
Make some intelligent purchases
523
THE
NUMB3R
Soon everything will come with chips to monitor your activity
otherwise you wont even know youre not trying hard enough
The percentage growth of foam roller

maker Trigger Point Therapy since 2009.
Rolling improves your performance,
speeds up your recovery and will only
CLEVER PLAY ETA: EARLY 2014 ACE SERVICE ETA: 2014 H20-LEVEL ETA: MARCH
get bigger in 2014. Apart from TPTs
Boasting a higher IQ than most Sensors in the handle of The Blufit bottle tells you how new travel-sized Grid Mini, that
players, the Adidas miCoach the Babolet Play Pure Drive log much you should drink for optimal is (23 triggerpointuk.com),
Smartball records the speed, bend the spin, power and precision hydration based on factors ranging which lets you roll
and trajectory of your strikes to (hopefully) of your shots to hone from your weight and age to the
improve your delivery. Youll soon your technique. No word if it will temperature and humidity. But anywhere.
be bending them like Baines. clear up controversial line calls. sadly not how hungover you are.
adidas.com babolat.com blufitbottle.com

A 11-14 THE WOMAN
YOULL LOVE
THE DATES
IN DATING
THE ADULT
TOYS
THE DOTCOM
BOOM
THE NEXT
TOP MODEL
Danish beauty Nina KILL CURIOSITY
Agdal is our hot (and Dont interview me on a date.
we do mean hot) tip Its all right to be interested
in my life, but do it smoothly
for 2014. These are dont make me feel like Im in
her tips for turning a job interview. Dont ask me
questions like, Where do you
up the temperature see yourself in 10 years?
L
I dont want to be interrogated.
azy journalism it may be, but Its uncomfortable.
its easy to see why Nina
Agdal gets labelled with the
next Kate Upton tag. Widely
expected to cover Sports Illustrateds
illustrious Swimsuit Edition last year,
she was pipped when Kate did the
double (wed bet on Nina for 2014
though). She did, however, follow Kate
by seductively eating a burger to
advertise US chain Carls Jr - truly, our
kind of gal. And when Kate was unable
to accept precocious California
teenager Jake Davidsons YouTube
prom invitation, Nina stepped in.
Davidson later described her as
the perfect date. But how would she
describe hers? I love it when a man MAKE A PLAY
can give as good as he gets and have
a comeback to what I say, she reveals.
AT THE GAME
I dont take myself seriously, so if you The best place to meet
can bounce of of me then Im like, wow, someone is at a sports
you actually have something to say, event or a gallery opening,
advises Agdal. Its good if
LIGHTEN UP LOADS
rather than just standing there like Im Dont take yourself too
talking to a wall. No-one wants that. there are activities going seriously its so boring.
Heres what our tip for 2014 does want. on so when you approach Thats the diference between
someone, you already have cockiness and confidence.
something to talk about. Cocky is not fun or sexy.
COMING
ALREADY HERE DECEMBER 2013 DECEMBER 2013 EARLY 2014 SUMMER 2014 LATE 2014
SOON STRIPPEDSDOWN
SEX APPS
REMOTES
CONTROL
THE GUYBRATOR
Pulse (69
PERSONAL
MATCHMAKING
SAMESSEX
MARRIAGE
SPRAY
AND DELAY
Whats going to
Forget Blendr, VIBRATORS hotoctopuss.com) US service Tawkify The score as it From one of the
be rocking the Tinder et al: the likes The Vibease claims to be the first arrives in the UK, stands: common brains behind
WORDS: JAMIE MILLAR | ILLUSTRATION:
world or moving of Pure and the more (49 vibease.com) vibe specifically promising to take sense and basic Viagra, Tempe
the earth of sex Ronseal-named is worn by her designed for men. It away the hassle of human decency is a spray-on
WESLEY MERRITT AT DEBUT ART
and dating in the Bang With Friends and controlled also has a vibrating online dating (for 1, organised anaesthetic,
mean no more by you from underside in case a fee). Like personal religion 0. Although which delays, well,
next 12 months beating around the wherever you are you want to let her training, except it does raise the spraying. It works
(proverbial) bush. via a smartphone join in the fun. We theyre trying to frankly terrifying in five minutes and
See our user guide app. Wearable tech suppose it was only get you into bed, prospect of two makes you last up
on p49 for more. just got sexier. a matter of time... not out of it. bridezillas. to five times longer.

CLEAR THE FLOOR
I do not dance. If you dont POKE (FUN AT) HER
either, dont try youll just As a model, I get told how
look stupid. There are hot good I look a lot of the time.
girls out there who arent So dont call me beautiful it
dancers. Ill be at the bar, gets old. You need to make
watching people having fun me laugh by making fun of me.
and sipping my drink: a beer
(Presidente) or, if its a more
fancy place, a vodka soda.
CHANNEL YOUR
INNER JAMIE
If you can cook, prepare
a meal at home. Have a good
bottle of wine and some
candles ready to make it
super-romantic. Then? KEEP IT LEAN
CHEST SAY NO Youre already home, so I like it when a guy is toned
Dont show up with a shirt you dont need to go and obviously takes care of
thats buttoned too low; himself, but I dont like too
anywhere after that...
thats a definite no-go for much muscle. I like good arms
me. I dont like that sleazy and a good back. Of course,
Miami [read: Essex] style. you then have to stay toned
It makes you look stupid. and not get a beer belly.
THE Word THE ONE TREND MH
270
PREDICTS (HOPES)
JIMMYJANE
EARLY 2015 NUMB3R
ORIGAMI
WONT TAKE OFF
The Apple of sex toys makes Bacon-flavoured condoms
PHOTOGRAPHY: DEREK KETTELA / TRUNK ARCHIVE
CONDOMS
These silicone, stylish marital aids. One of its tagline: Make your meat
accordion-like, most aesthetically/erotically look like meat! and lube
hypoallergenic The estimated value of the
pleasing is the iPod-like Hello (baconcondom.com) give
prophylactics UK online dating industry
are easier to put Touch (45 amazon.co.uk), which a new, entirely unwanted
on and provide
in 2014 in millions up meaning to the phrase
more sensation
you wear on your ngertips. 59% from 170m sizzling sex. However, if
than the regular in 2011 you find them arousing and
ones with no
papercuts. find a woman who doesnt
run a mile, marry her.

A 15-16 THE GUIDE
TO STYLES
THE GYM
UNIFORM
THE FORECAST: BRIGHT
SS14: YOUR
WITH RAINCOATS
DOLCE & GABBANA
KEY TRENDS
TRANSLATED
The catwalk has spoken, now
YOUR GYM
CLASS STATEMENT TROUSERS
RULES These are an evolution of the
allow us to interpret. Find out This years trend colourful chinos trend and
for workout kit is not as scary as they sound,
what to wear in 2014 and how stylish basics,
says Liz Miersch, says Paul. Keep the top half
editor of the Q simple say, a crewneck knit
blog for hip gym and wear them with trainers
chain Equinox . to avoid looking dandyish.
Recent seasons
have been all The pick Kenzo trousers
about neon; now 155 matchesfashion.com
its about subtle
BURBERRY looks with pops of
colour. Make
of that fashion
advice what you
will. Meanwhile,
here are three PAUL SMITH
trends that we all
COLOURED RAINCOATS hope will soon die
The fishermans friend is your a painful death...
on-point companion for
weathering April squalls.
This is my favourite
outerwear trend of the
season, says Eleanor BIKER JACKETS
Robinson, menswear buying A good investment buy that
manager at Selfridges. Its right now looks strongest
best styled minimally: pair KNEE SOCKS with tailoring: suit trousers in
Weve been
with a cable knit in a clashing subtle herringbone or Prince
seeing these a lot
colour, a buttoned-up white recently. Theyre, of Wales check and a white
shirt and a slim tie. um, interesting. shirt, says Robinson. Theyll
The pick Stutterheim seem much more interesting.
200 selfridges.com The pick BLK DNM jacket
595 selfridges.com
DROP-CROTCH
SWEATPANTS GIVENCHY
DIOR HOMME SAINT LAURENT PARIS DRIES VAN NOTEN Lets be honest: BY RICCARDO TISCI
these really
cant be helping
you with your
interval sprints.
STRIPES
BLUE ON BLUE VARSITY JACKETS FLORAL PATTERNS Stripes are easily worn and
Blue is the colour for 2014, This years key piece of This is not always the will work on most guys, says
says Damian Paul, buyer for casual outerwear, according easiest trend to pull of, says Barron. Breton tops and
Matches Fashion. Pair a to Mansel Fletcher of Mr James Barron, head buyer for block-stripe T-shirts with
PHOTOGRAPHY: GETTY
BEANIES
darker trouser with a lighter Porter: Wear it with formal Asos own brand. Try layering Theyre the washed denim shorts are
top, or try a shirt, tie and knit trousers and dark leather a floral shirt under a sweater, fitness equivalent simple ways to incorporate
all in diWerent shades. shoes for a modern take. or add it with accessories, of wearing shades them into your wardrobe.
indoors. Do. Not.
The pick Jean Machine shirt The pick PS by Paul Smith such as plimsolls or a cap. Do. This. Ever. Tribal face paint optional.
120 matchesfashion.com 295 mrporter.com The pick T-shirt 18 asos.com The pick Shirt 18 asos.com

KHAKI X-PATROL
AUTOMATIC SWISS MADE - WWW.HAMILTONWATCH.COM
THE NEW
DESTRESSOR
THE HOTEL/
GYM HYBRID
THE DESK
ON THE RISE
17-19 A
Make this years
trip a stack-ation
Hotels are catering to fanatically
t clientele. Here are ve places to
take a week o, not a rest week
HIT THE HOTEL BAR

EVEN, the InterContinental groups
health-hotel brand, features rooms
with coat rails that function as pull-up
bars and luggage racks that double
as sit-up benches. No excuse, then.
Rooms 150+ (TBA) evenhotels.com
STRETCH YOUR STAY

Kimpton Hotels Hotel Monaco
provides complimentary in-room
yoga kit, so you can start your sun CLEAR MORE SPACE
salutations as soon as you rise, FOR GRAND DESIGNS
plus free on-demand fitness TV.
From 200 monaco-dc.com
CHECK IN, WORKOUT

WestinWorkout rooms come with
SPRING CLEAN
dumbbells, resistance bands and
PHOTOGRAPHY: MARTHA PAVLIDOU AT WEARESTUDIO33.COM | MAIN ILLUSTRATION: PETER CROWTHER AT DEBUT ART | ILLUSTRATION: ALCONIC AT SYNERGY ART, WESLEY MERRITT AT DEBUT ART
stability balls. Theres also a group YOUR OM-FREE EXERCISE
01 07
running programme so you dont
YOUR BRAIN
become a total shut-in.
From 169 starwoodhotels.com
Find somewhere Now turn your mind
EMPIRE STATE TRAINING quiet and set a (not inward and scan
Big Apple-based Ink48 anticipates too loud) timer your body again.
Mindfulness is very now
08
more than forgotten toothbrushes and for 10 minutes.
02
leaky shampoo bottles. It provides a thanks to apps such as
running package that includes an iPod,
sports watch, map and snacks. Headspace. Get some of Think about why
From 250 ink48.com Sit on a chair, with youre meditating.
your own in 10 minutes your legs and arms
uncrossed, feet flat
Is it to stop certain
emotions? Accept
TAKE A GET FIT TRYP
D
Share a gym with sweaty strangers? and hands resting that you cant
Pah. TRYP hotels by Wyndham lets you in your lap. change how you
ont just do something, sit there. feel and it will make
03
book your very own fitness bedroom,
with a treadmill or stationary bike, Meditation and mindfulness can the process easier.
09
exercise mat and workout clothes. reduce levels of the stress hormone
Unfocus your eyes
From 110 tryphotels.com cortisol (University of California, and gaze into the
Davis); bring down blood pressure (University middle distance. Next, focus on your
of Kentucky); and aid weight loss (UC San breathing. Count
STAND
UP FOR YOUR
Francisco). Just one session has been shown
to improve your ability to cope with traaic jams 04
Take five audible
each breath in is
one, out is two up
to 10. Then repeat.
and self-checkout machines on a genetic level.
HEIGHT breaths, in through
What with sitting being The New

Now hands up who actually does it?
But 2014 and one man is set to change
that. Dubbed the Jamie Oliver of meditation
the nose and out
through the mouth.
Close your eyes.
10
Your mind will start
Smoking, standing desks will only to wander. Thats
05
by The New York Times, Headspace founder
get bigger. Thankfully, theyre also Andy Puddicombe gave up studying for
cool. Just refocus
on your breathing.
getting sexier. As well as saving you a sports science degree to become a Buddhist
11
Scan yourself from
from early death, Ergotrons new range monk. He then hung up the saaron robes to top to toe. Notice
comes in Mac-matching aluminum. convince the rest of us that its not all incense how you feel: where
your body meets When the timer
Ooh, shiny! 433 ergotron.com and mantras, with the US Olympic Team and goes oa, dont leap
the chair, the weight
LA Lakers among early adopters. Mindfulness of your arms, your up. Spend a moment
is simply being present, in the moment, with feet on the floor. thinking about what
you plan to do next.
06
an open mind, he says. Its not pretending
12
your worries arent there its learning to be
comfortable with them. Use Puddicombes Acknowledge
12-step plan (right) to feel calmer without anything you smell, Now try to carry
feeling stupid. All you need is a chair and a hear or feel: next that calmness with
few free minutes. Bish, bash and indeed bosh. doors dinner, that you. At least until
car alarm, a breeze. morning rush hour.
Headspace app free itunes.apple.com

A 20-24 THE LEAN
MACHINE
THE PRIMAL
SURGE
THE DEATH
OF DOMS
THE CULT
SPIN CLASS
THE CELEB
TRAINER
TRANSFORM YOUR WORKOUT

The Megaformer. Like Pilates, only more mega
The weird lovechild
TRANSFORMER
of a Pilates machine
and Optimus Prime,
the Megaformer has
exploded like a
MEGAFORMER Michael Bay film in
the US and will be
here in 2014. Why?
It works multiple
muscles, gives a
REFORMER cardio workout and
detonates 800kcal.
Keep t and keep up

The shape of things to come in 2014
in the sphere of getting in shape
GOING UP
NATURAL
MOVEMENT
Out mid-next year,
Christopher Born
To Run McDougalls
new book Natural GYM MACHINES
Born Heroes is about
Bad news for the pec
Allied soldiers who
deck business: the
used gym-free
F
gym machine-free
ancient Greek fitness
TRY THE
trend is crossing over
methods to fight the
from CrossFit boxes rom the peloton of new
Nazis. Its set to do
to more commercial
for running, jumping, boutique spinning classes
NEW SPIN ON
gyms. Were now
climbing, lifting and popping up around the country,
removing equipment
swimming what his
previous one (soon to
from our clubs to clear SoulCycle is the one you should
space, says David choose. And thats not just because its
BURNING FAT
be a film slated for
GOING DOWN
Harris, executive VP
2014) did for running
of personal training at
practically become a religion among hip
with no shoes on. New Yorkers and Angelenos (including
gym chain Equinox.
Bradley Cooper), who covet free slots
Coming to the UK for the new like beachfront apartments. Like a cross
year, SoulCycle is set to be between a church and a particularly
747
sweaty club, the candlelit classes turn
ILLUSTRATIONS: PETER CROWTHER AT DEBUT ART, ALCONIC AT SYNERGY ART
THE
NUMB3R 2014s coolest class. Let this down the lights and crank up the volume,
full-body, calorie-crushing fostering a uniquely intense fat-torching
atmosphere that pushes you harder
free sampler break you in and farther than you thought possible.
The number of calories MH torched in They also include upper-body
movements to burn even more calories
45min of Speedex, the Alan Shearer-
and fast-track your six-pack. Ahead of
endorsed circuit training class based
its UK launch, try this workout and
on hydraulic machines. They have no playlist compiled by SoulCycle
weights as such, but that doesnt instructor Chad String Stringfellow.
mean its easy: the resistance is Youll be converted.
proportional to the force you
apply, so youll build tness,
burn fat and wont get
sore after.

SOULCYCLE PLAYLIST Start training like
a (famous) woman
Tracy Anderson, PT to Hollywoods A-list
ladies, is now training the opposite sex.
Well, if it works for J Lo...
1I3 MINUTES 20I24 MINUTES Not content with training the likes of
SWIMMING POOLS MY SECRET LOVER BY PRIVATE
BY KENDRICK LAMAR Add another turn and do 8sec each Paltrow and Diaz, Anderson is after the
Light resistance and heavy beats of press-ups (with your hands on rest of us in 2014 with her male-sex
will lift your heart rate. Stand out of the middle bar) and crunches to fitness classes and a DVD. These moves
the saddle abs tight, hips back. keep your HR and fat-burning up.
may look girly, but they recruit more
muscles 400 instead of the typical
200 including accessory ones you
probably neglect. Theyll also force said
muscles to work together, making you
smarter, more flexible and Madge-
defined. Do 30 reps of each without rest,
4I7 MINUTES 25I28 MINUTES then repeat on your other side. Youll
SO FRESH, SO CLEAN WANDERLUST (PHARRELL be sweating, not sniggering.
BY OUTKAST REMIX) BY THE WEEKND
01
Pick the tempo up. Take a -turn This is the climb: 4-5 turns of
of the resistance; stand right up resistance to lower your heart rate.
with hands on the edges of the bar. Your quads should be praying for
Were cooking kcal with gas now. forgiveness when Gaga kicks in. Get on all fours with a 4-5kg
dumbbell preferably not pink
in one hand. Lift it up over your
head (A), then return. Place your
other hand behind your head
as you lift your opposite leg up
(B). Now squeeze your glutes as
unselfconsciously as possible
and make sure no one is looking.
8I10 MINUTES 29I32 MINUTES

GET LUCKY BY DAFT PUNK
Add a full turn and return to the
start position. Shift from side-to-
APPLAUSE BY LADY GAGA
Turn the resistance down to flush
lactic acid out of your legs. In the
02
Now get into a starting block
side (travelling in SoulCycle middle of the track, sprint (out of
stance, with your front foot next
speak) on the beat to get your the saddle, hips back) for 45sec
to the weight (A). Ready, set, lean
triceps and pecs in on the act. vto send your heart rate soaring.
to the opposite side, placing your
other hand on the floor as you
punch the weight overhead and
kick your front leg out to the side
(B). Now youre out of breath, it
doesnt seem so girly, does it?
YOUR METABOLISM
03
IS GEARED TO BURN
11I15 MINUTES 33I37 MINUTES
TOM FORD BY JAY-Z LIQUID BY FORMAT:B FT. FRAN Put down the weight and drop on
Add a turn and stand up again. Sit down and grab light dumbbells. to the floor (A). No resting yet.
Pull your knees to your chest and Do 30sec each: bicep curls, triceps Press up, then lift your working leg
try to lift your shoes out of the presses, shoulder presses, back straight up (B). Bring it down and
pedals to up the core demands. rows, crunches and punches. cross it over your other ankle, then
lift it back up again. Return it and
lower yourself to the floor. Thats
just one rep, remember.
04
Get back on all fours and grab your
16I19 MINUTES 38I41 MINUTES right arm with your left hand. Lift
SWEAT BY MAJOR LAZER END OF THE ROAD BY your right leg (A) and swing it out
Set the resistance to 1. Sprint for MACHINE GUN KELLY to the side as you drop onto your
8sec in the saddle, 8 out. Now 4sec. The last push! Start standing, heavy left elbow (B). Then swing back
While in the saddle, crunch your resistance, then sit, turn down and and rebalance on your hand. Thats
right elbow to your right knee. sprint. Crash. Enjoy the afterburn. a couple of new brain connections
right there. Just 29 more reps

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NOTES & QUERIES
46 ARE YOU LYING TO YOURSELF?
Find out what you really drink
49 WHAT ARE YOUR SEX TO-DOS?
Your must-try list for 2014
53 CAN YOU BUY A FITTER BODY?
Build a home gym on the cheap
57 CAN WEIGHTS ADD YEARS?
Lift more and live longer
61 ARE FRANKENFOODS A SCAM?
The truth about protein snacks VITAL ANSWERS TO LIFES BIG QUESTIONS
EDITED BY MARK SANSOM
SALES REPS
IS YOUR
GYM RIPPING
YOU OFF?
ITS ONE OF YOUR YEARS BIGGEST
INVESTMENTS, SO LEARN EXACTLY
WHAT TO ASK AND HOW TO ASK IT
SALES REPS
Learn these NEVER
BEFORE tell-tale signs SIGN AFTER
YOU SIGN of a rip-oT gym, THE SHOW ROUND
then decide Ask for guest passes
if paying 1000 and during the test-drive
will work out speak to other users,
right for you just as youd always
GRADE THE KIT read reviews before
buying a car.
The goods on show will
determine the quality
of your workout. Check
these before you sign
THE GOLDEN RATIO

FIND THE BEST VALUE
Ask your salesman the gyms
capacity, and then count up Stack up the weights
the number of benches. and not the costs by
Youre looking for a ratio of taking a look at the
in the region of one weights pay-as-you-go options
bench to every 25 people,
says elite-level PT Rob LOOK AT NEW MODELS
Winfield. Any fewer than that Long gone are the days when
and there will be time when the only available option OPT
youll just be waiting around. was 12 months at the OUT EARLY
Simple muscle maths. same pricey club. The OFT is trying to
change the rules, but HAGGLE
Chains such as Fitness currently you need to If you want to
WORTH THE WEIGHT? First ofer access to all notify the gym after 10 sign up to a five-star
Head straight to the their clubs, and there months if you dont want gym and a year-long
to renew, or youll be contract, be sure to barter.
dumbbell rack for a quick are heaps of one-month Most of them will let you
locked in.
spot-check. The minimum options. Find a pay-as- have a lower monthly
you should expect is you-go gym with the right fee or shorter
a complete set two of kit, says Dan Boull of contract.
each weight going up PerformancePro. They
in 2kg increments from might not be pretty, but
2kg to 30kg, says exercise easyGyms (easygym.co.uk)
scientist Joe Isaacs. If the are well equipped and at
gaps between weights are 20 per month with no
more than this, or some contract theyre a winner. ASK SMART QUESTIONS They should check joint
are missing, youll be risking Annual saving: 120 strength and movement
an injury when you change If youre new to working patterns, mobility range and
up and this isnt a service CHEAPER STAYING IN out, heres what to stability in key injury areas
worth paying for. Any gym Cost per use and type of use ask the gyms personal such as hips and shoulders.
costing more than 40 a are vital factors here. Its not DONT RUN UP YOUR trainer and how to ask it Be wary of trainers who say
month should also have 1kg worth signing up if you only BILLS AT A GYM WITH theyll be able to fix injuries.
increments for the lighter use the free weights and do BROKEN EQUIPMENT TIME YOUR PREVIEW A PTs certificate takes two
weights (1-10kg): useful for cardio outside. Weights Membership consultants earn thirds less time than a physios.
drop-sets and lateral raises. and a bench costing 145 a commission for each client
(powerhouse-fitness.co.uk), they sign up, so treat their QUALIFIED TO PROVIDE?
WORDS: TOM STONE | PHOTOGRAPHY: ANIA WAWRZKOWICZ | PROP DESIGN: LOU BLACKSHAW
TREAD CAREFULLY would pay for themselves in words like those of any Make sure they are properly
The machines that go wrong four months. Turn to p67 to salesman. If they suggest qualified. To get the best
most often are treadmills, build the perfect home gym. a show-round at 3pm, they value, find a Level 3 Certified
says Anwar Gilbert, fitness Annual saving: 335 could be trying to hide PT. A fitness coach isnt the
manager at The Third Space. overcrowding, as its the same thing, says Gilbert.
If the manager says theyll be GET PEAK RETURNS quietest time, says Gilbert. Ask to see their credentials.
working again soon, ask him Think about when youll Take a tour when youre most The Register of Exercise
how long. Most problems are use the gym. If you dont work likely to use the gym: either Professionals (REP) is the
repairable within three days nine to five, you could save. at lunch or after work on best way to assess their rep.
given proper maintenance. Full membership at Fitness a busy Monday or Tuesday. A PT with no qualification is
Dont let it run on any longer. First in London is 39.95 a nothing more than a sadist.
month, compared with 19.95 CHARLATAN TRAINERS
for of-peak (9-11am or 2-4pm). Find out if the PT is worth
Annual saving: 120 your hard-earned cash by
asking the first thing theyd
do if you employed them.
If your PT doesnt do a
complete pre-assessment,
look elsewhere, says Gilbert.

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THE FINE LINE BETWEEN
HONEST DRINKER
AND DRYING LUNK
DO YOU LIE
ABOUT HOW
MUCH YOU
DRINK?
TEAR UP THE GOVERNMENT
GUIDELINES AND USE THIS
SELF-TEST TO GAUGE WHAT
YOU SHOULD REALLY PUT AWAY
I
ts oficial: youre kidding yourself. HOW OFTEN DO YOU WHAT WAS THE LAST ITS OUR ROUND.
A survey conducted by University ENJOY A TIPPLE? BOOK YOU READ? WHATLL IT BE?
College London compared the A) Friday and Saturday A) Quantum mechanics A) Spirit and mixer
amount of alcohol sold in the UK B) Thirsty Thursday onward B) A modern classic B) A pint of lager
with the amount people say they C) Only on special occasions C) A 19th-century novel C) Export or strong ale
drink and shock horror the numbers D) When the clock hits six D) Pulp fiction D) A glass of wine
WORDS: TOM STONE. *THELONDONDETOX.COM. JEREMYFRANKPHD.COM
dont tally. Either youre tipping most of A= 0 B= 1 C= -1 D= 3 A= 3 B= 1 C= 2 D= 0 A= 1 B= 2 C= 3 D= 4
itcaway, or youre underestimating your
consumption. But its not (all) your fault. People who drink three days Your taste in books says a lot Spirits are the easiest to
Confusing and ever-evolving guidelines, a week dont often develop about your boozing habits. track at around one unit per
varying beer strength and the fishbowl- problems, says Manchester A study in Psychology Today, 25ml pub measure. Beer
sized wine glasses peddled by Ikea make Royal Infirmary hepatologist found that the more intelligent and wine are harder, says
self-monitoring nigh on impossible. Our Martin Prince. However, your you are, the more likely you Dr Ashley Brown of St
quiz will test your drinking knowledge liver needs two consecutive are to drink to excess. More Marys Hospital. My patients
to tell you how much youre under days oa to recover. For a full academic-minded individuals underestimate the alcohol
quoting and whether you can aaord to detox set a 1000kcal limit have a greater propensity for in their drinks by up to three
stay for another quick half after all. on these days. Intermittent the hard stua, researchers units. Instead of ordering up
fasting helps the liver process found, regardless of their a couple of bottles for the
toxins, says nutritionist Zoe profession or income. That table, stick to spirits for a
Palmer-Wright*. Or try Sunday latest Andy McNab in your night and work out exactly
without the greasy spoon bag is your livers ally. how much youve had.

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CO LLECTI N G G L AS S E S
WHERE DO YOU DO MOST WHICH BEST DESCRIBES
OF YOUR DRINKING? YOUR SOCIAL LIFE? HOW MANY EMP TIES ARE YOU FORGE T TING?
A) At home with the missus A) Rarely a quiet moment
B) With your rowdy mates B) Occasional big nights < 5 UNITS 5-12 UNITS > 12 UNITS
C) With the work crowd C) The pub is your church Your internal Parties, work Youre a regular
polygraph is events, dates, Richard Nixon.
D) Alone with your thoughts D) You wind down at home doing its job. christenings Delusion is your
A= 1 B= 3 C= 2 D= 1 A= 3 B= 1 C= 3 D= 2 For you, drinking theyre all just drinking buddy.
PHOTOGRAPHY: DAVID ABRAHAMS | HAND MODEL: TOM FLANAGAN
isnt a habit so much nicer When you start,

While drinking alone might Organising your social life more an added with a cold glass you struggle
look like a classic sign of around drinking is the first extra. Youre in your hand. to stop and find
first choice for Return trips to it easy to lose
alcoholism, a boozy crowd of sign of dependency and designated the bar are often track of your
friends is more of a problem means you probably struggle driver and value edited out when consumption.
for men. A study of 12,000 to judge your intake. Watch your weekend you come to Set a four-drink
people in the Annals of out if youre forever psyching mornings too totting up how limit, suggests
much to face many drinks Jeremy Frank,
Internal Medicine found that up for the next big birthday them hungover. youve totalled an addictions
being surrounded by heavy or wedding too. Addaction Chances are you for the day. counsellor. Put
drinkers increases your charity found we drink 40% rarely exceed Limit yourself four coins in one
consumption by 70%, while more on special occasions. 3 units a night to two nights out pocket and move
and can allow a week and avoid them to another
having a close teetotal friend Diarise each night when youre yourself that one drinking beer as you finish
makes you 29% more likely likely to drink and see what more your mates over 4% ABV, each drink to
to quit drinking for good. patterns come into focus. always ask for. says Brown. keep count.
MENSHEALTH.CO.UK 47 MENS HEALTH

SEXUAL RESOLUTIONS
WHAT SHOULD
YOU HAVE DONE
PHOTOGRAPHY: MARSHALL JAMES | ILLUSTRATION: JESS WILSON AT AGENCY RUSH
IN BED BY NOW?
MHS SEX COLUMNIST COMPILED YOUR
FAQS INTO THIS F**K-IT LIST. MAKE
2014 THE YEAR YOU COMPLETE THE SET
MENSHEALTH.CO.UK
SEXUAL RESOLUTIONS
01 \ 03 \
DIFFICULTY RATING: 4/10 DIFFICULTY RATING: 5/10
Theres nothing sexier than making and Anyone can cheat, but to make it feel
watching your own xxx films; according good you need to avoid next-day guilt
to a poll by dating site BeNaughty, its the or anxiety. Its like all the fun of the fair,
activity couples find most arousing. But without the greasy post-hotdog slump.
perfect performance begins with smart Only ever do it once, dont give your real
preparation. Make sure you have all the name and never tell your friends. The
props to hand: condoms, lube or anything memory will be enough to last a lifetime.
more, um, specialist. An intermission just
as you reach the good part is a certain
mood killer. And light it well: use lamps 04 \
with nothing stronger than a 40-watt
bulb, set to the side of the bed/sofa/
kitchen worktop. Overhead lighting will
magnify every flaw. Start with a test shot DIFFICULTY RATING: 9/10
and tell her how great she looks she As a man, youre at a disadvantage:
needs to feel comfortable to perform at women can have unlimited orgasms,
her best. Otherwise, forget a sequel. while youre restricted to maybe three
a day (unlike your 16-year-old self).
02 \ However, its possible to skirt close to
climax and back away, allowing you both
DIFFICULTY RATING: 6/10

to experience multiple orgasms. As you
near ejaculation, breathe in, withdraw
JUDGING BY THIS,
IT LOOKS LIKE YOUR
NUMBERS COME UP
07 \
A Reuters study found that almost half your penis (bar an inch) and clench your
of men under 40 have slept with someone lower abdomen as you would for a core DIFFICULTY RATING: 8/10
they met online. But if youre not one of exercise. Practise strengthening the You knew itd be on the list somewhere.
them, your options are growing by the muscles and youll rival her capacity But the everyman switch-flicker is hard
day. Try Tinder or Bang with Friends for to multi-gasm within a month. to orchestrate and even harder to pull
immediacy. The Bang with Friends app of successfully. Im forever hearing from
works if theres a loose acquaintance
youve got your eye on, but for the buzz 05 \ men that, once theyve convinced their
other half to invite another woman in,
of anonymous sex, theres nothing quite they either end up feeling left out or
like Tinder. Those friends who recently DIFFICULTY RATING: 7/10 berated for focusing their attention in
changed their Facebook profile picture This one delivers double benefits. With the wrong direction. Make her the star
to one taken in a misleadingly flattering the age diference, youve got an added of your fantasy, then follow these three
light theyre the ones already using it. sense of taboo plus the chance to pick golden rules, says sex counsellor Fran
up a few new tricks. According to a study Powell. First, always let her select the
by sex-toy makers Love Honey, womens woman (lest you be subject to extra
sexual confidence (read: skillset) peaks questioning). Secondly, find that woman
between the ages of 35 and 44. But dont online (propositioning friends isnt worth
be intimidated treat it as a challenge. the trouble). Lastly, work out what you
MODEL: STACEY H AT IMM | HAIR AND MAKE-UP: NICOLE ARTER | STYLING: VALENTINA TIURBINI |
True, your performance will come under want to do in advance. Theres nothing
some scrutiny, but youll know how to more unattractive than a man darting up
impress any woman afterwards. and down the bed like an overexcited
Labrador thats received two squeaky
CUSTOMISED CROPPED TOP, DIESEL.COM; KNICKERS, PLAYFULPROMISES.COM
06 \ toys for Christmas. Decide what you
want to do to her/them, give it your full
NICHI attention and move on.
HODGSON
DIFFICULTY RATING: 5/10
Taking the lead every time is hard work.
As a former
dominatrix,
the MH Sexual
08 \
Contrary to popular belief, most women Adventurer
dont need much persuading to pick up is used to DIFFICULTY RATING: 7/10
the reins just encouragement. The managing your A locked room in a public place presses
easiest way to bring out the boss in her every pecadillo. all your fantasy buttons, found research
She trawled
is to turn it into a game. I recommend through 2013s by examiner.com. Be savvy when picking
forced oral sex you on your back while most common the venue. Ive sampled more than
she straddles your face and commands requests for a few and DIY stores are by far the best:
you to take her to orgasm; or controlled advice to put huge cubicles, pristinely clean and
together your
masturbation you face one another fantasy list. deathly quiet. Theres no better way
without touching, until she permits it. to liven up buying your new kitchen.
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0
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WORDS: ANNIE RICE | PHOTOGRAPHY: JOHANNA PARKIN | PROP DESIGNER: LOU BLACKSHAW | ADDITIONAL PHOTOGRAPHY: KAT PISIOLEK AT WEARESTUDIO33.COM
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2-FOR-1 WORKOUT
YOUR CHRISTMAS
DINNER WITH ALL
THE TRIMMING
CAN YOU SWEAT

S
illy season is nearly over and
youre ready to get back in the
OUT XMAS AND

gym. But your pre-Christmas
programme isnt suficient to
rehabilitate an overindulged
body. You need something a little
stronger. Allow powerlifting champion
LIVE LONGER?
David Lewis, exercise scientist at
embodyfitness.co.uk, to introduce you
to Alpha Training. Not only will it get you
back in shape faster than you ploughed
through the leftover trifle, but it can also
extend your lifespan. These fat-stripping
moves raise metabolism, increase bone
MAN UP TO ALPHA TRAINING AND GAIN density and optimise your hormonal
state, halting age-related deterioration.
YEARS WHILE SHEDDING EXCESS POUNDS So your new physique will be for longer
than just next Christmas.

2-FOR-1 WORKOUT
YO U R ALPHA TR AI N I N G PL AN TO S L AS H FAT AN D STAY YO U N G

COMPLE TE THIS SESSION T WICE A WEEK TO FIRE THE KEY HORMONES FOR A LONGER LIFE
01
ELEVATED DB SPLIT
03
BANDED BACK EXTENSION
05
SINGLE-ARM ROW
4 SE TS OF 8 REPS; 10SEC REST 4 SE TS OF 10 REPS; 10SEC REST 4 SE TS OF 8 REPS; 10SEC REST
Theres no time to ease in slowly. Watch Alpha isnt all about heavy metal; bands This will make your shirts tug in all the
flab drop like pine needles with a move help you develop a powerful posterior right places. Put one knee on a bench,
that works over 60 muscles. Step onto a chain, maximising your calorie-burning the other leg wider than shoulder width
4in box (A); then lunge so your hamstring capabilities. Hinge through the hips, not (A). Row the weight up with your back
hits your calf (B). This spikes testosterone, lower back, to lift (A) and squeeze your flat (B). Keep it controlled and focus on
low levels of which increase your risk of glutes at the top. Lower back down (B) isolating your lats youre cranking up
meeting the reaper prematurely. and repeat for a teenage metabolism. your testosterone, not pulling a cracker.
B
B
A B
ILLUSTRATION: EDWARD MCGOWAN | PHOTOGRAPHY: ADRIAN WEINBRECHT | MODEL: MARK PEACOCK | LOCATION: SOHO GYMS, BOROUGH | CLOTHING: NIKE.COM
A
02
DECLINE DB PRESS
04
SLED SPRINTS
T HE
ALPHA
DR U G S
Choose your supplements to
help you cheer up, settle down,
fix yourself or simply maximise
the testosterone-boosting
efects of each training session
4 SE TS OF 8 REPS; 90SEC REST 4 SPRINTS; 1MIN REST AF TER EACH
Alternating between lower and upper Its time to clear your tab of all that extra
body exercises trains your heart to work booze. Use a sled if youre feeling festive, En h a n c e d m
usc
harder and ramps up DHEA: a hormone a weighted vest if not. Go all-out for le
r
linked to increased bone density. Hold 50m or 30sec, keeping your knees up
ep
VITAM
ED IN
a ir
dumbbells with palms forward (A) and and head level. Interval training preps B D
RE
push up explosively (B). Using a decline your heart for all those extra years
2X
3 B E FO
bench will help to build your lower chest. and leave you redder than Rudolph.
10UG DAILY
ZMA
T-LEVELS
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od
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OT 2 D
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FORTIFIED FREAKS
2014 IS THE YEAR OF THE

PROTEIN-SPIKED GROCERY.
KNOW WHAT TO BUY AND THE
HEALTH MONSTERS TO AVOID
C
risps with more protein than a chicken breast; bread
with more muscle-building grams than a whole pack
of eggs; ice cream with more in common with steak
than dessert. Like the omega-3 and fibre products of
yesteryear, foods are being fortified with protein and
the marketeers are aiming squarely at male shoppers. Weve
called Adam Cunlife, head of human nutrition at London
South Bank University, and some of the worlds best sports
nutritionists into the MH Food Lab to determine if the extra
protein is doing you more harm than good.
WHEYHEY ICE CREAM

2.50
PROTEIN BITES
Source Whey isolate
Protein 22g 1.75
Carbs 7.5g Source Soya and gluten
Fat 7g Protein 20g
Sugars 1.5g Carbs 9.5g
Equivalent to... Fat 3g
Sugars 1.3g
Calling this ice cream is Equivalent to...
a bit of a stretch its primary
ingredient is water, though They look like crisps, taste
its also made from the best like crisps, but have to be
protein source possible: called bites as they contain
Whey isolate is a solid bet. no potato. The ingredients
It stacks up well against all are a roll call of synthesised
other proteins with a high carbonates and flavourings,
leucine and cysteine content some of which your body
to make it ideal for muscle wont be used to processing
growth and antioxidant if you keep your diet clean.
levels, says Cunlife. The pop There may be 20g protein
science website makes plenty per bag, but they dont look
PROTEIN KEY SALVADOR DALI of big health claims, which appetising, says CunliTe.
WAS IN CHARGE OF could easily be applied to The protein comes from
12g (1 cod fillet) THE SPOONS AGAIN
20g (1 rib eye) protein in any other form. soya and gluten. While soya
7g (1 egg)
Its not one to eat regularly is complete in terms of its
once a week, tops but if your amino acid profile, there
4g (1 glass milk)
sweet tooth needs satiating, are question marks over its
its far better for you than healthy status. University
even a couple of spoonfuls of Conecticut research
of Hagen-Dazs. links soya protein to lower
VERDICT: KEEP IT UNDER testosterone levels.
WRAPS UNTIL CHEAT DAY VERDICT: AVOID. THEYVE
CREATED A MONSTER

FORTIFIED FREAKS
RED OR BREAD MYPROTEIN MUFFINS
FOR YOUR NEXT
PROTEIN HIT? 1.70
Source Soya isolate
Protein 19g
Carbs 36g
Fat 17g
Sugars 20g
Equivalent to...
More than 20 ingredients

go into these mufins to keep
them stable and extend their
shelf life. Adding protein to a
food changes its composition.
If it was a processed food to
begin with, it goes through an
THE additional stage of
NATURAL processing, says Dr Cook.
WHEY Just one of these provides
more than a quarter of
your sugar RDA too.
You could, of VERDICT: OPEN ONLY IN
course, stick with CASE OF EMERGENCY
muscle building
as God intended.
Find 20g protein KAYS PROTEIN CEREAL
in one of these:
4.30
30g
PROTEIN IN Source Soya isolate
TWO SLICES Protein 12g
DR ZAKS PROTEIN BREAD 1

pint skimmed
Carbs
Fat
19g
1.5g
4.49 milk Sugars 3g
CHOBANI YOGHURT
ONE PROTEIN WATER Source Wheat and pea Equivalent to...
Protein 30g
0.89
2.79 A box doesnt come
PHOTOGRAPHY: JOHANNA PARKIN | FOOD STYLIST: HENRIETTA CLANCY | SUNDAE DISH AND KNIFE: DIVERTIMENTI, DIVERTIMENTI.CO.UK
Carbs 30g Source Casein cheap, but it is responsibly
Source Soya isolate Fat Protein 14g put together. This cereal is
Protein 40g Sugars
6g
5g Carbs 20g 80g
cheese
gluten-free, which bumps up
Carbs 2g Equivalent to Fat 0g the price. The protein here
Fat 0.5g Sugars 19g comes from soya isolate,
Sugars 0g This loaf hits the mark Equivalent to... with some maize and rice
Equivalent to where plenty of other present, says Cunlife.
protein supplements fall The yoghurt has everything While this combination will
Even humble H2O has been
protein-enhanced. Adding
down. It delivers 30g
protein per two slices, with
going for it. Its cheap, the
protein is natural and easily
70g
fish or chicken
provide your muscles with
the aminos they need to
protein to water means the protein coming from absorbed those Crunch grow, dont be fooled into
masking the flavour with an wheat and snow peas, says Corners arent going to see thinking its all good:
artificial sweeteners, which Cunlife. The combination your shopping basket again. Consumers feel the cereal
Id strongly advise avoiding, is interesting. Wheat alone Straining the yoghurt must be healthy, because it
says Dr Michelle Cook.
Water should be alkaline so
is an incomplete protein it
doesnt supply all essential
removes water; the most
simple, natural process to
8
slices of bread
has added protein, says
nutritionist Christine Bailey.
it can rehydrate our bodys amino acids to support concentrate the protein, says Choose real foods, such as
cells and help flush the protein synthesis, but by Cunlife. Its also fat-free, eggs and lean meat over
kidneys. Flavoured, protein- adding pea, it creates a leaving you with all the amino protein isolate at breakfast.
enhanced water is acid- complete protein source. acids necessary to create a Put simply, protein-
forming, causing the kidneys Put simply, as much of complete protein and thus be 2 enhanced products on their
to work harder to eliminate the protein as possible is used eficiently by muscles. bowls of muesli own wont make your diet
the excess acidity and delivered in a usable form Youd do well to swap your healthy. Rather they give
chemical ingredients. Theres to your muscles. Switching entire yoghurt intake to the you a boost when there are
a reason flavoured protein- up your Mighty White will brand. Its certainly no scam, no natural sources available.
enhanced water doesnt flow make you mightier. rather a simple process to Three or four portions
through our rivers. That said, VERDICT: BRING REGULARLY create a clean Frankenfood. 1
tin of baked
a week will be plenty.
40g protein is impressive. TO A WORKING LUNCH VERDICT: THE PERFECT VERDICT: KEEP MEETINGS
beans
VERDICT: HORROR HYBRID EVOLUTION OF SNACKING TO A BARE MINIMUM

BEFORE
Bored evening
shift worker
for the NHS
Arms / 11in
Chest / 35in
Waist / 30in
11-stone
vegetarian
spinning
addict
A BODY
OF WORK
APPEARING ON THE MH COVER WAS MARK
PEACOCKS DREAM. THIS MAGAZINE WAS
HIS PT AND A MONTHS WORK EXPERIENCE
WAS THE CATALYST FOR HIS INCREDIBLE
TRANSFORMATION. THIS IS THE STORY OF
HOW HE WENT FROM GANGLY INTERN TO
POSTER BOY FOR MODERN MALE FITNESS.
IF YOUR 2014 GOAL IS TO FINALLY GET
IN SHAPE, MARK IS YOUR NEW ROLE MODEL
WORDS: ED VANSTONE PHOTOGRAPHY: GLEN BURROWS

COVER MODEL MUSCLE
MARK PEACOCK
AFTER
Mens Health
editorial
assistant
and in-house
gym expert
Arms / 16in
Chest / 44in
Waist / 30in
13-stone
tness model
THE CATALYST
MAY 2010
Marks evolution
began when he
read how MH
reader John Neil
added size to his
skinny frame.
Johns workout
was Marks first
and sparked a
desire to learn
as much as he
could about his
own body.
en can be
cynical about miraculous body
transformations. Perhaps due to
the rise of the internet with its
ood of quick xes and monstrous
muscle gains many of the genuine
physical overhauls we sweat over at
Mens Health are greeted with a trio
of acidic retorts: Clearly on steroids!,
Clearly Photoshopped! and (our
favourite) Clearly not the same person!
Normally, we pay such protestations
scant attention. But for this particular
transformation, well forgive a little
scepticism. What this 28-year-old has
achieved is indeed a little unbelievable.
So, just this once, lets take a moment
to address the above concerns.
Mark Peacock is not on steroids. If you
were to narcotically rank the planets
population from pre-rehab Charlie Sheen too light on carbohydrates, form too
I dont play
to Mother Theresa, Mark would stand hopeless but his evolution had begun.
near the diminutive nun. A couple of that stupid A PT friend outlined the basics. First
weeks before Leah Betts became the game boasting o, forget about how much weight
UKs most high-prole death attributed youre lifting. Concentrate on technique.
about how much
to ecstasy, her stepmum gave a talk about I dont play that stupid game boasting
drugs at his primary school. That was I can bench. The about what I can bench, says Mark. The
enough to rein in the usual Essex excesses most important most important thing is tempo. Focusing
and limit his substance abuse to the on time under tension. Controlling tiny
thing is your
occasional gin-and-tonic. weights slowly always beats jerking away
Mark may look Photoshopped (men tempo focusing with dumbbells bigger than your head. If
in fantastic shape often do), but youre on time spent you cant get the form right, take o a few
welcome to visit The Third Space gym in plates. Nobody is looking. Nobody cares.
under tension
Londons Soho to see him for yourself. Despite a slow start, hampered by
While youre there, he might show you months; I ended up avoiding meat for 12 a reluctance to load up barbells in case he
more photos of how he looked before rst years his nails were cracked from GP- did it wrong and referring to YouTube for
stepping into MH Towers. And if youre diagnosed protein deciency. He was not, exercise descriptions, Mark was hooked.
really lucky, hell explain how he put on to say the least, cover-model material. On a ight back to the UK after visiting
12kg of muscle to become the frontman of To ll up empty days before working relatives abroad, somebody left an issue
our biggest-selling issue of the year. evening shifts for the NHS, Mark started of Mens Health on an adjacent seat. He
going to spinning classes sometimes for phoned up, enquired about internships
FROM SMALL BEGINNINGS three hours at a time. Then, one day, a line and came in the following week. Hes
Three years ago, Mark would occasionally on the cover of our May 2010 issue caught been here ever since.
pick up this magazine, skip to the back, his eye: Scrawny To Brawny. He bought No one works at this magazine for long
and peruse the style section. He weighed the magazine and started the programme. without tweaking their diet. We say it a
11 stone nothing and felt he had done The initial results were good but he soon lot, but it bears repeating: getting in shape
so forever. A vegetarian since 1998 ran into trouble metabolism too fast, is 80% nutrition, 20% training. Out went
Someone bet me I couldnt do it for six cardio regime too energy-sapping, diet vegetarianism, in came a whole lot of

COVER MODEL MUSCLE
MARK PEACOCK
HIS FIRST THE MODEL

APPEARANCE BODY BEGINS
OCT 2010 AUG 2011
Only a few months With a good year of
later and Mark had training under his
turned a short stint belt and a growing
of work experience knowledge of the
into a full-time job science and theory
at MH. Volunteering of physical fitness,
to stand as a model Mark became the
at late notice, he workout model for
hit the pages of the our regular Power
magazine for the Move page. As form
first of many times is as important as
(albeit fully clothed function, his hard
and anonymous). work was paying of.
chicken and protein shakes.

Working two jobs meant
16-hour days, but most
mornings, after waking before
6am, Mark would head straight
to the gym and follow an
MH-prescribed programme.
There is always time to train.
The tricky thing is to nd what
time works for you, he says. Im best
before 8am in the morning or around
2pm in the afternoon; anywhere outside
of that and I cant perform as Id like.
Everybody is dierent. When starting
out, youll need to experiment to discover
when your muscles are at their peak.
NUTRITIONAL KNOW-HOW
Perfecting his diet came slowly.
By cutting out processed carbs such as
bread and pasta, Mark found he boosted
his energy levels. His three Mars bars
a day calorie-bulking experiment was
less successful too sickly on the palate.
But the real breakthrough came when he
chanced upon microwavable steam bags
(35 for a quid from amazon.co.uk). By
bringing the prep time for healthy meals
down to just a few minutes, his daily
need to grab three nutritionally suspect
sandwiches on the hoof was eliminated.
In come huge improvements in muscle
size and denition.
To further keep down costs, Mark
now buys in bulk and cooks in bulk;
keziefoods.co.uk oers discounts on
large meat orders. He seasons it with
his favourite spices and throws huge
batches of chicken or sh in the oven
on Sundays and a free weekday evening
to sort his primary protein sources for
the week. Then its just three minutes
for the veg, four for the complex carbs
and a 30-second zap of the meat the
perfect muscle-building meal with all
its nutrients retained. For a man who
eats constantly, we rarely see Mark

BIT PART
PLAYER
SEPT 2012
It may have been
a thumbnail but
Marks first cover
outing hinted he
was capable of
bigger things.
His results in our
28-day staH test
proved that his
training had now
approached a
professional level.
in the oce kitchen. Hes in and out Change everything, over and over again. your best mates youll have a six-pack by
with a stacked plate while were all still To stop his body becoming used to his March. And if you can put money on it to
wondering which calorie-bomb baguette training methods and his muscle gains further raise the stakes, all the better.
to blow a ver on. plateauing Mark switches programmes Another valuable lesson is knowing
And Mark does eat constantly. The every four to six weeks, constantly setting when to stop. After the initial thrill
biggest revelation when starting to train new challenges and targets. As you read of gaining weight for the rst time in
seriously was just how many calories he TAKING this, hes preparing himself for the next his adult life, Mark started hitting the
had to put away. Sometimes the hardest CENTRE STAGE one: a bespoke exercise regime designed gym every day and subsequently lost
reps of your week, he says, are those last AUG 2013 specically to maximise the genetic size. When youre training hard, rest
steak-freighted fork curls on a Friday Marks first true potential of his body. days and at least seven hours sleep a
night. But every mouthful matters. turn as a cover As for keeping himself motivated, night are vital. Mark has programmed
star was as part of
last summers PT Mark has just one simple rule. his body to wake up at 6am but, just in
BREAK YOUR ROUTINE Transformation He sets targets and makes case, he sleeps with the curtains open.
Of course, once you perfect your diet Special, proving promises; to himself and, Natural light is his alarm, gently easing
and nd a rhythm at the gym, it can (as if we were in more importantly, to others. him into consciousness rather than
any doubt) that
all seem easy. First Marks arms began When its freezing outside jerking him out of deep sleep. The more
his newly bulked
to ll up his shirts, then he popped a physique can fill and warm in bed, what is
button, and before long he needed a a full page just as guaranteed to pull you
whole new wardrobe. And then, all of a impressively as it out the door and into the
Mark proves an
does his T-shirts. ideal physique
sudden, nothing worked. The solution? gym is the fact youve bet
GROOMING: SUSANA MOTA | STYLING: STEVEN BUCHAN | CLOTHING: NIKE.COM | WORKOUT PHOTOGRAPHY: ADRIAN WEINBRECHT
is achievable,
no matter how
skinny you happen
to be or how
lightning fast
your metabolism
you can manipulate your environment
to optimise your morning mood, the
fewer gym sessions youll want to skip.
A supermodel bringing you a cup of tea
works well, if you can arrange it.
COVETING THE COVER

Marks rst appearance in Mens Health
was as a hand model. A little later he
provided a foot, then a leg before,
nally, when a model cancelled last-
minute, he stepped up for a body shot.
The secret was out. He has now appeared
in 24 consecutive issues of the magazine,
providing exercise demonstrations
and advising on form.
Last Christmas, sinus issues and
a collapsing shoulder conspired to keep

COVER MODEL MUSCLE
MARK PEACOCK
HIS METHODS
ARE REVEALED
AUG 2013
In our summer
supplement, Mark
shared the routine
that took him from
skinny to stacked
and the supps he
swears by. It was
enough to bate
the curiosity of his
fellow gym-goers
and MH stafers...
temporarily.
Mark out of the gym for months, dragging

his physique back toward its scrawnier
stature. Tentatively building his strength
back up in March with help from Robert
Kavanagh at Devonshire Sq Physiotherapy,
he could have been forgiven for setting
himself a more modest goal. Instead,
Mark vowed to appear on the cover.
To make this goal a reality, he began
working with PT and model Olly Foster
who has fronted our mag a record six
times to further perfect his diet and
training. The bulk-up began in earnest.
The hardest part for Mark was eating red
meat for breakfast, says Foster. It sets
up your neurotransmitter production for
the day and connects the brain to the
gut, allowing for better absorption of
the rest of the days meals.
To stomach steak rst thing, Mark
popped Udos Choice Super 8 (19
amazon.co.uk), a high-potency
MODEL: MARK PEACOCK | LOCATION: SOHO GYMS, BOROUGH | CLOTHING: NIKE.COM | ADDITIONAL PHOTOGRAPHY: GETTY
probiotic, to improve his digestion.

Carbs were limited to his post-
workout shakes and his rst two
post-workout meals. They were
used to restock muscle glycogen, BECOMING THE MAKING THE
without creating an overspill that GO-TO GUY MH COVER
would lead to fat gain, explains Foster.
SEPT 2013 JAN 2014
It wasnt easy. But through ceaseless By this point, Mark Now a seasoned
dedication and a couple of months was far from our model, and the
forsaking his precious gin hes proved model-in-reserve. embodiment of the
a dream physique is possible no matter He began to split his MH aesthetic our
working day between editorial assistant
how skinny you are, or how lightning-fast the MH ofice and deserves no smaller
your metabolism. At one point, Mark hours spent in the accolade than to
was eating so many sweet potatoes the photography studio become this
carotene turned his skin orange. demonstrating months cover star.
proper form on all Mark is the living
For those who say you cant put on
and any moves. He proof that if we can
muscle mass and reduce body fat at the still found time for achieve such lofty
same time, I say just look at Mark, says daily gym sessions. goals, so can you.
Foster. For his part, Mark wanted to
make the cover for one reason and one
reason only: Just to show that skinny
people who say they cant gain weight
are wrong. We think youll agree, hes
more than made his point. Now turn the
page to try his workout for yourself.

T-SHIRT MUSCLE
BECOME A MACHINE
When youre busy like Mark, you cant waste time
queuing for free weights. Work your arms with
OVER TO YOU
resistance machines; you can focus on isolating RIGHT NOW
It wouldnt be a
the right muscles without needing to stabilise the true Mens Health
weight, he says. Add size with his top superset. transformation if
we didnt share
the knowledge
1\ CABLE BICEP CURL 12-15 REPS Marks gained.
All you need is a cable stack with the rope Use his workouts
attachment. Set the cable column to a low position and meal plan
and take a step back so its taut (A). Keep your to take the first
elbows tight to your body and flex them to curl the steps in your
own journey to
weight to your chest. Squeeze your biceps hard at a bigger, leaner
the top (B). Release slowly and repeat. and fitter body.
SUPERSET WITH
2\ CABLE TRICEP EXTENSION 12-15 REPS
As soon as you finish, set the cable as high as it
will go and hold it behind your head (A). Stand in
a staggered stance, a slight bend in your back and
knees. Push with your triceps to bring the rope over
your head (B). Rest 45sec and do 3 supersets in
total. Bonus: youll be pumped all morning.

COVER MODEL MUSCLE
MARK PEACOCK
EXTREME DEFINITION ELITE NUTRITION

PUSH FOR THE BURN
Lactic acid training hurts but it proved the best way for Mark to strip fat without eating into
FEED YOUR GOAL
Mark made himself the man he is today by
his hard-won muscle. These sessions force you into higher metabolic turn over, without too eating a whole lot of the right stuF. If you want
much muscle fatigue or breakdown in any one area, says Foster. Grit your teeth... his exact physique, you need his exact diet. And
it is very exacting. Follow Fosters initial bulk-up
plan and chew through your training sessions.
QUAD SET 01 YOU WILL NEED A lat pull-down machine, a box/bench, 2 dumbbells (DB)
6:30AM What? Porridge made with oats, banana, whey,
A linseeds and cinnamon; 3 x omega-3 supps
1\ LAT PULL-DOWN 3\ DYNAMIC PRESS-UP Why? Protein is crucial and Mark was low on
B A
15-20 REPS 15-20 REPS it, says Foster. At 6.30am, smoothies are far
Attach a flat handle Hit the deck. Rather more palatable than steak. That came later.
and hold it with an than going for all-out
PRE- What? L-leucine (3g), branch-chain amino
overhand grip (A). speed, try to control acids (BCAAs) (5g) and creatine (5g)
This hits your back the descent for 2sec WORKOUT
Why? Old-school creatine prepares muscles
and biceps for instant (A), then press up as for growth while BCAAs with extra L-leucine
fat-burning. Pull until fast as possible (B). B safeguards your muscle being used as fuel.
your elbows near the This will hurt, but its
POST- What? Protein shake (30g) and a multivitamin
bottom of your ribs far more ecective. Why? Take your vitamins a little later in the
(B). Pause, release Dont rest. Notice WORKOUT
morning. By then your digestive system will
and keep moving. a theme developing? be up to speed, making it easier for you to
absorb those beneficial nutrients.
2\ SQUAT JUMP A 4\ DB DEADLIFT A
15-20 REPS 15-20 REPS 10.00AM What? 2 slices of wholemeal toast with
4 poached eggs and a cup of green tea
No rest yet. Grab Bend your hips Why? Good ol bread will provides enough
a waist-height box or and knees to lower carbs to keep your energy up, while eggs
bench. Bend at the the weights; your deliver good fats and (thats right) protein.
knees and swing your hamstrings should
arms to generate tighten slightly (A).). 12:30PM What? 100g of chicken, 100g of sweet
B potato and 200g of green vegetables
some jumping power Lift up and pull your Why? Regular protein from dicerent
(A), then explode up shoulders back at top sources is the key to Marks diet, says Foster.
to land with both feet (B). Rest 45sec. Do B So heres chicken breast number one. Enjoy.
(B). Do your reps and 5 sets of all 4 moves.
Now for quad set 2... 3:00PM What Protein shake (50g)
move straight on. Why If youre training at lunch, theres no
need to rush to down that shake. The post-
exercise window for protein consumption
has been found to stay open for 1hr, rather
QUAD SET 02 YOU WILL NEED A bench, 2 dumbbells, a barbell than the 20min previously touted.
A A 3:30PM What? A handful of almonds and 2 rice

1\ SHOULDER PRESS 3\ BENCH DIP cakes with 1tsp of peanut butter
15-20 REPS 15-20 REPS Why? The double dose of healthy fats you
Sit on a bench and Reach behind you to get from almonds and peanut butter provides
hold the weights at hold the edge of a another boost to your energy mid-afternoon.
your shoulders with bench with your arms What? 100g salmon fillet, 100g of sweet
straight and heels 5:30PM
an overhand grip (A). potato and 200g of green vegetables
Press up until your together. Bend your Why? Fish this time. Variation was key to
elbows to slowly ensure Mark enjoyed eating and didnt skip
arms are straight (B), B
meals, starving his muscles, says Foster.
keeping your back B lower (A) and stop
flat against the pad. just before you touch What? 100g of chicken, 250g of green
the floor. Push back
8:00PM
No rest. Come on, vegetables and mixed green salad
dont act surprised. up (B). Almost done. Why? Skip the sweet potato. You want to
get the majority of your evening calories from
protein to burn fat overnight, says Foster.
BEFORE What? Casein protein (30g), flaxseed (10g)

2\ LUNGE JUMP 4\ BENT OVER ROW and Udos Choice Beyond Greens (10g)
15-20 REPS
A BED
15-20 REPS A Why? Casein is slower release than whey to
Grab the DBs and Stand with a slight feed your muscles as you sleep. The greens
will keep your immunity up while training.
lower into a split squat bend in your legs,
(A). Just before your B your back parallel to
back knee touches the floor (A). Pull the GET MARKS FULL PLAN
the ground, jump up weight up to the lower For a daily breakdown of Marks full training
and switch you legs in part of your chest (B). plan tailored to your own body, get the MH
mid-air to land with Do your reps, take Personal Training tool at menshealth.co.uk.
B
the other foot forward a 45sec breather and Your transformation starts now. Let Mark know
(B). Switch every rep. finish all 5 circuits. how youre getting on @Mark_MensHealth

TIME
EDITED BY ALEX HARRIS
SPEND IT, SAVE IT, BUY IT, MAKE IT, BEAT IT
THE HOLE-ISTIC
APPROACH TO
WEIGHT LOSS
PHOTOGRAPHY: LOUISA PARRY | PROP DESIGNER: TOM ASHTON BOOTH | FOOD STYLIST: VAL MCARTHUR | JUMP LEADS HALFORDS.COM
43
S
SO FRESH, SO LEAN hort of putting George
Osborne in charge of your
food budget, we never
thought there would be
such a quick, simple way to double
your fat loss. But some impatient
Iranian scientists have made it so.
Mohaghegh Ardabili University
found that drinking peppermint
oil in water for 10 days before
training makes you burn twice as
much fat per session by letting
you push your body harder for
longer. The eIect has been
SECONDS TO ZAP attributed to an increase in the
amount of oxygen reaching your
FAT AND REFRESH hard-working muscles. Sucking
on a mint once a day has a similar
YOUR WAISTLINE eIect. So join the polo club and
you can stop working so hard.
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TIME
THE MUDDY ROUTE
TO A BIGGER BRAIN
W
45
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smart to oJer up your
own services (even if you
are more Sunday League than
Premier). Lacing up your old boots
and enjoying a kickaround each
week reduces anxiety and makes
you more intelligent in the process,
say scientists at New Yorks Sage
Colleges. In fact, dodgy sliding
tackles are encouraged. Exposure
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TIME
SEE ASTRONOMICAL
RESULTS OVERNIGHT
08
INTERSTELLAR ABS
C
hannel Queen by wanting
it all, and wanting it now.
A study published in the
journal Medicine & Science
in Sports & Exercise found that
you can meet your goals quicker
by knocking back a protein shake
HOURS CLOSER TO immediately before bed. One
shakerful speeds muscle protein
YOUR DREAMS OF synthesis (ie lean growth) by

22% overnight, optimising your
6-PACK MUSCLE
muscle-building hormones. Its
like Horlicks on steroids.
TIME
S
12
OLYMPIC BREAKFASTS witch of that fortified cereal
advert and listen up: if you
want to lose weight, you
need to stop listening to
women in red bikinis and follow
your tastebuds instead. A recent
study by metabolism researchers
in the journal Obesity found what
every red-blooded male has been
dying to hear: a hefty breakfast is
the surest way to a leaner body.
The scientists say you should get
most of your days calories in the
morning. Considering that a recent
WEEKS TO SHAVE study shows that a diet high in
healthy fats (think real butter and
3 INCHES FROM eggs) is less likely to make you fat,
your favourite Full English can only
YOUR WAISTLINE be a good thing. Which is a pretty
gratifying diet plan, if you ask us.
THE FULL ENGLISH

METHOD TO FRY
YOUR FAT STORES
Honestly I dont want to carry two devices.
HP Split x2
Thats why I went with this Windows 2 in 1. It does all the fun stuff a
tablet does, but its also a laptop with the Desktop and Start button
Im used to. And with a touch screen, it makes everything better.
Windows.com Internet connection required. Ofce sold separately.
TIME
PARTY TIMES
OVER FOR
HYPERTENSION
10
SPEAR HEART RISKS
WEEKS TO BRING
BLOOD PRESSURE
BACK INTO LINE
J
anuarys a bastard. Which
is why youd be forgiven for
letting your BP go through
the roof. The trees shed its
needles, heading back to work
is a drag and Will.i.am is back on
BBC One until April. But before
you reach boiling point, digest this
news: you can keep your blood
pressure in check during the entire
running of The Voice by eating
asparagus daily, according to
Japanese researchers. The green
veg contains compounds that
inhibit the activity of hypertension-
causing enzymes, reducing your
risk of heart attacks, strokes and
throwing yourself headfirst at the
TV screen screaming, His hair
doesnt even make sense!
Honestly I can work where I want.
Surface 2
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Internet connection required. Microsoft Account required for SkyDrive, terms apply.
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MH PROMOTION
DONT LET ALCOHOL MAUL ALCOHOLS

YOUR PERFORMANCE EFFECTS
THE GUINNESS DRINKiQ PROGRAMME IS KICKING HANGOVERS Five reasons to
drink responsibly
INTO TOUCH BY EDUCATING PLAYERS ABOUT EXCESSIVE DRINKING
01\ HANGOVER
In this sport of hard-knocks 10 Mens Health readers. Led by toxin, and in excessive quantities Alcohol consumption
a players ability to recover is Saracens coach Kevin Sorrell and it will inhibit your ability to digest reduces athletic
paramount. Guinness and players Kelly Brown and Marcelo macronutrients such as protein, performance by 11.4%.
DRINKiQ have teamed up to Bosch they were dressed in which is used in muscle growth
educate players about the heated jackets, beer goggles and repair following a tough 02\ REACTION TIME
impacts of alcohol; not only can and used a weighted ball; raising game of rugby. This can be reduced for
it harm a players performance awareness of the eects of After the session, competition up to 72 hours after you
but also impairs their decision- alcohol by simulating a hangover. winners Jon Edwards and Tom stop drinking.
making, which can lead to letting Saracens nutritionist George Keir were keen to share what
down teammates. Morgan explained, Alcohol they had learned. Tom, a personal 03\ INJURY
A morning after the night dampens your bodys ability to trainer, said: Understanding the Recovering from muscle
before session was designed for operate at its peak. Alcohol is a eects of alcohol on performance problems will become more
is helpful for my job. diicult after drinking.
The most important thing
I picked up was just how the 04\ GROWTH HORMONE
metabolic eects of alcohol still HGH secretion, needed to
aect your bodys performance build muscle, can decrease
well after your night out. by 70% under the influence.
Jon then summed up the
event, saying: The message 05\ STAMINA
is to drink responsibly the Most importantly, you wont
night before, or stick to water be able to perform at your
if you want to be on your best peak for the whole match.
form for your team!
GUINNESS IS THE OFFICIAL BEER PARTNER OF PREMIERSHIP RUGBY. FOR MORE INFO ABOUT
RESPONSIBLE DRINKING ASK DAVE, THE DRINKIQ EXPERT, AT DRINKSCALCULATOR.COM
TIME
IF YOUR MUSCLES
SIGNAL DOMS GIVE
THEM THIRST AID
15
GO ANOTHER ROUND
MINUTES TO SINK
YOUR EXERCISE
RECOVERY TIMES
T
he Welsh rugby players of
yore were on to something.
Chasing your workout with
a beer wont actually stunt
your progress. In fact, if its a wheat
TOY HELICOPTER DIECAST MODEL CENTRE, DIECASTMODELCENTRE.CO.UK
beer with a low amount of alcohol

(under 4%), downing one will speed
up your recovery. A study in the
Journal of Dietary Supplements
discovered that the yeast helps
your immune system manage the
damage caused by your 10K drills
or sportive training, while beers
polyphenol compounds reduce
inflammatory responses. The
combined eIect: youll be back
out there sooner. Its probably
unwise to fill your sports bottle
with Hoegaarden, though.
33% OF YOU EAT
TRASH ONCE A WEEK
Fast Food ONE IN SIX

OF YOU DONT
EVER DRINK
The Alcohol
Gambling
YOU WATCH PORN
2-3 TIMES WEEKLY
Sex Vice HALF OF YOU BET

EVERY MONTH
Index Drugs
2014 30% OF YOU
HAVE TAKEN
We know how much you drink, what drugs CLASS-A DRUGS
you take and how often you watch porn
A
and were not judging. Instead, this report s the banquet of consumption
we know as December draws
lays out exactly what your limits are, what to a close, the harsh lights of New
they should be and how to break them. Year austerity come on all too
suddenly. Overnight, we go from feast to
This is how to indulge with impunity famine, anarchy to abstinence. This
raises the question of balance: are you
WORDS: IAN TAYLOR PHOTOGRAPHY: SUN LEE overdoing it? Could you be underdoing
it? And can your body cope?
To give you answers, MH polled 2000
readers to find out how much time and
money you spend on your vices. The
results show that you have a healthy
appreciation of the good things in life,
and one or two of the bad. Use this guide
to work out what you can get away with.

The Vice Index 2014
CMON SAT FATS,

DO YOUR WURST HOW MANY OF YOU
ORDER UP PER MONTH
53%
51%
44%
37%
33%
28%
24%
FAST FOOD
A Quick
Burgers
Fried chicken
Fish and chips
Pizza
Curry
Chinese
Kebabs
& Greasy
Diet Plan
O
f all the vices you told YOUR STATS
us about, you indulge in
fast food most greedily.
No less than 91% of
you have visited a fast food
1/3
33% of you eat fast
food every week
chain in the past month and
a third of you go every week.
Everyone knows its void of
nutrients, but whats a little
fat between you and a Double
25
Your monthly fast
food budget
Whopper? Actually its 120%
of your daily sat fat quota.
A University of Minnesota
study found that people who
indulge in fast food two or
1IN10
10% of you eat fast food
several times a week
three times weekly (one in 10
MH readers) are 50% more
likely to have a coronary.
But cheat days are signed
of by science: having a calorie
40%
The percentage of
readers who opt for
blitz once a week increases water with their meal,
your metabolism by 10%. (although 46% go for
If you continually limit your carbonated drinks)
calories, levels of the fullness
hormone leptin fall, according BEST OF THE BAD
to the American Journal of As ever, its a matter of
Physiology and it leaves your finding balance. Use
metabolism sputtering. this menu decoder from
nutritionist Drew Price
This isnt a free pass to to select the healthiest
the Golden Arches: Obesity non-salad items from
Review says fast food portions the UKs most popular
are deceptive. A small fries fast food options.
at McDonalds is a tenth of McDonalds Grilled
your daily calories. It pays Chicken Salad Sandwich
to do your research before Burger King Chilli
ordering of the 1 menu. Chicken Wrap
The MH limit Dominos Chicken
Your choice of burger, with Feast Delight
fries and a drink, once a week KFC Streetwise Sweet
Chilli Wrap

DRUGS
Living The Higher Life

A
t most, the MH reader often leads to a synergistic
has an occasional, efect, exacerbating a drugs YOUR STATS THE RISKS
38%
fleeting relationship symptoms. Researchers at If your heart and mind are set on getting high, use these
with drugs. Yet most of the University of Notre Dame measures to ofset the downers for your body
you have sampled whats on warn that alcohol mixed with Drug Risk Your plan
The percentage of
ofer. Mirroring national stats, cocaine, for example, puts MH readers who are
cannabis is by far the most stress on your heart that you occasional drug users Cannabis Contains 50% Consume more vitamin
common drug but a third of wouldnt necessarily trigger stronger E. Research in the
1IN4
cancer-causing journal Thorax found
you have snorted cocaine, with either drug on its own.
chemicals than it makes you less likely
one in five have tried legal You might also experiment tobacco to develop lung cancer
highs and over a quarter have with a diferent sort of legal The proportion of MH
dropped ecstasy. That dabbler high with fewer side efects. readers who occasionally Cocaine Doubles the Quitting for a week
risk of stroke in at first makes it much
mentality is precarious in Research in the Journal of smoke cannabis
habitual users easier to fight urges
todays market where you Psychopharmacology found
16%
and reverse the
never know what youre that guarana produces damage to your heart
actually taking. aRstimulant-like high that
Ampheta- Can lead to Visit babcp.com to
In the ecstasy market heightens your mood and Occasionally use cocaine
mines psychosis in find a therapist.
1/5
there is no standardization alertness. Or if youre looking heavy users The University of
of brands any more, says for something more mellow Manchester found CBT
Chris Hudson, from the drug before bed, drop a ZMA is the most efective
way to treat psychosis
charity Frank. Theres an supplement. It relaxes your The proportion of you
who have experimented
applied logic. People base entire body and can trigger with legal highs Ecstasy Increases Cardio exercise four
their decisions on whether to lucid dreaming. Trippy. your risk of times a week reduces
20
depression the symptoms of
take a drug by checking how The MH limit
depression and can
other people react to it. Thats Halve your drug use by even prevent the
a dangerous brand of logic, using natural stimulants and The amount the average condition altogether
Hudson says, because every supplements such as ZMA MH reader spends on
body will react diferently to at least once a fortnight drugs per week
every diferent kind of drug.
If you take one piece of
advice: either drink or take
drugs. Mixing with alcohol
BE CAREFUL WHAT YOU

PICK N NEVER MIX

The Vice Index 2014
ACCEPT THE ODDS,

GAMBLING BUT DONT SUGAR
COAT THE RISKS
Place a
Sure Bet
J
udging by your
infrequent flutters and
the amount you lay
down on odds you
fancy, the probability that the
MH reader has a gambling
problem is low. You gamble
less than 15 a month and its
unlikely youll place more
than five bets during that
time, lottery included.
If theres one result we
dont like the look of, its that
two-thirds of you place your YOUR STATS
bets online or via apps. Thats
something of an accumulator:
online gambling in the UK
passed the 2bn mark for the
1/2
The proportion of MH
first time in 2013. GOOD BETTOR BETS
readers who bet at
least once a month
This ubiquity of digital
betting makes it hard to set 01
budget limits that stick, and
thats when gambling can
become compulsive. In the
Look for other
peoples tells
Gambling can lead
15
Gamblers average
monthly spend
build-up to gambling, theres to irrational decision-
a release of the feel-good making. Being aware
neurotransmitters serotonin
and dopamine, says Adrian
of your emotions and
watching other people
5
The number of bets
Scarfe, head consultant at at a casino or around placed by a third of our
the charity GamCare. The a poker table snaps readers. Only 5% bet six
same processes are going on you out of repeating 03 or more times a month
in the brain as people who their mistakes. Take a punt on
drink or take drugs. To
control it, use sites linked to
GambleAware as these allow 02
betfilter.com
For the gambling
man who feels out
66%
The percentage of
gamblers who place their
you to impose limits. Run a diferent of control, this bets online or via apps
The diTerence between a kind of risk website oTers free
healthy- and problem-gambler Many gamblers software that will
is that one sees his bets as
entertainment and the other
are impulsive and
risk-takers by nature.
control the number
of bets you can make
1/4
The proportion who
kids himself that its a source If you feel youre or how often you still go to a bookies
of income. Follow the rules placing bets on visit certain sites
here (right) to load the impulse alone, look according to limits
odds in your favour. for other ways to you set yourself.
The MH limit appease your inner
Each month, gamble no more thrill seeker, from
than the equivalent of your extreme sports to
Sky package or cinema spend stocks and shares.

PORN ARE YOU A LITTLE
BIT TOO READY
XXX Clicks
FOR THIS JELLY?
For Free
E
xcuse our manners,
but we need to get
this out on the table:
ejaculation is good for
you. It boosts testosterone,
improve the health of your
sperm and a study by the
Cancer Council Victoria in
Australia found that men
who ejaculate more than five
times a week are a third less
likely to develop prostate
cancer later in life.
Which brings us to your
bookmarks. Online porn is
habitual for the majority of
readers with almost 60% of
you logging in and getting oV
weekly. This mild use of porn
carries very little risk but Dr
Chris Forester from counseling
service Help Porn Addiction
warns that it can increase
feelgood hormones leading
to habitual use.
Research at Cambridge YOUR STATS
58%
University found that brain
scans of compulsive
porn users were The percentage of
similar to those of readers who watch porn
alcoholics. Its not more than twice a week
chemically addictive,
but as some readers
will attest (12% of you
watch more than
<60MINS
How long youre most
five hours a week), likely to spend watching
porn per week
it can be moreish.
1/3
Over time, porn
desensitises you and
distorts your expectations BE PORN AGAIN
Although 87% watch
01 03
of real-life sex. Use the porn online, over 33%
checklist (right)from Help use their mobile devices
Porn Addiction to keep Keep your PC in a Swap vices
viewing habits clean ish.
The MH limit
A maximum of five clips per
communal room
Confining it to
your bedroom
Alcohol, fast food
and gambling all
hit similar reward
04
See somebody
1IN5
The proportion of
week although wed also normalises the centres in your If youre genuinely readers who pay for
prefer a living, breathing behaviour, making brain as porn does. out of control, pornography
partner, thanks very much it more likely to If youre concerned speak to your The most popular
become habitual. about your habit, partner, a mate or paid-for porn with
switch to another a professional at
02
MH readers
as a breaker. In helpaddictions.org. DVDs
Set up filters on
your phone
moderation,
obviously.
Either that or
update your profile 39%
FOOD STYLING: JACK SARGESON
Putting child locks on a dating site Magazines

on your mobile
devices means
you cant carry
such as pof.com.
Youll soon
remember that
37%
Online subscriptions
porn with you into
the oVice or to
your in-laws.
sex is better in 3D.
33%
The Vice Index 2014
ALCOHOL THE NINETY-NINE
HAS COME OF AGE
Keep Your
Bottle
D
ecember aside, the
Mens Health reader
has a fairly healthy
relationship with
alcohol. You drink twice or
three times a week, averaging
less than 24 units. The only
trouble is, youre probably
lying to us, and possibly to
yourself. (Take our test on
p46 to find out how much you
really drink). In surveys, the
amount people say they drink
is often 40% under-reported,
says Dr James Nicholls from
Alcohol Research UK. That
takes the number closer to 35
units. Government guidelines YOUR STATS
suggest this level of drinking
doubles your risk of liver
damage and makes it 2.5 times
2-3
The average number of
more likely youll develop times you drink per week
mouth, neck or throat cancer.
The demise of the British
boozer is reflected in your
habits, with a third of readers
LAGER
Remains your favourite
opting to drink at home drink, followed by
spirits and wine
more than pubs, clubs or park
benches. This could explain
why you drink more than you
think. Units are fuzzier at
home, Nicholls says. Then
WHAT WERE HAVING
01
7+
The number of drinks
that a quarter of you
theres the wall of beer crates A glass of white wine down per session
by the supermarket entrance: Red usually gets all the health
It reinforces the idea that plaudits but research at the
alcohol is a grocery.
Which, in fact, it is and
University of Bufalo found
that white wine can prevent
17%
The proportion of MH
should be. Abstinence does toxins from building up in readers who are teetotal
not make the heart grow your airways, lowering your
stronger. In fact, research in
the journal Alcoholism found
that moderate drinkers live
risk of lung disease.
02 1/3
The ratio of you who
longest. Occasional alcohol A pint of Guinness regularly drink at home;
25% more than those
can protect you against A study at the University of who drink in pubs
heart disease and asthma. Wisconsin found that the
We make that your round. black stuf is good for you.
The MH limit
2-3 alcoholic drinks, 2-3
It contains antioxidants that
lower your risk of blood clots.
25-
nights per week
03
A pint of cider
40
Your budget for an
Research at Glasgow average night on
University found the booze
cider has as many
heart-protecting
antioxidants as wine.

MH 01/2014
6-PACK CHA LLE NGE
Remade
In Chelsea
MH PRISE D THE CHAM PAGNE FLUTE S FROM
THEIR HAND S AND CHARG ED THE INFAM OUS
GADAB OUTS FROM MADE IN CHELS EA WITH
TRANS FORM ING THEIR PHYSI QUES IN A FRUGA L
FOUR WEEKS . USE THEIR WEALT H OF LESSO NS
TO CHAN GE YOUR OWN BODY IN NO TIME AT ALL
NAMES (L-R) SPENCER, OLLIE, ANDY AND ALEX
BURROWS
TRAINING OCT/NOV 2013 WORDS ALEX HARRIS PHOTOGRAPHY GLEN
EAST END GIRL AND

WEST END BOYS
94 MENS HEALTH
FOR THE FIRST AND
POSSIBLY ONLY TIME,
THE HARD WORK BEGINS
I t is a fact well known that all reality TV

insuferably privileged and incapable
work. So you can imagine MHs exciteme
we entrapped four members of the Mad
cast and threw them, Gucci-manbag
stars are
of hard
nt when
e in Chelsea
first, into the
hands of Londons most brutal personal
For good measure, we also cut our usua
trainers.
l six-pack
challenge time down from six weeks
to a tantrum-
causing four, tasking our wards with
swapping
Perrier for protein shakes and box squa
ts for Boujis.
What ensued surprised us all: dedicatio
n beyond
measure and results that no amount
of money could
buy. And if these cash-rich, time-poo
r hedonists with
impenetrable social calendars can achi
eve whats
laid out across the next six pages, then
>
you can
too. Turn over and reap your own rich
rewards.
MENS HEALTH 95
HAIR AND MAKE-UP: SUSANA MOTA | HAIR AND MAKE-UP ASSISTANT: JANE STIEFEL | STYLIST: STEVEN BUCHAN | STYLIST ASSISTANT: CHLOE GREEN | MODEL: MECIA AT NEVS | LOCATION: REPTONBOXINGCLUB.COM | WORKOUT
PHOTOGRAPHY: ADRIAN WEINBRECHT | STICKMEN MODEL: MARK PEACOCK | LOCATION: SOHO GYMS, BOROUGH | CLOTHING: ANDY, SHORTS ASOS.COM; ALEX, SHORTS ANTHONY MORATO MORATO.IT;
ALEX TRAINS TO
A TOUGH CROWD
Party-Proof BEFORE THE BOULDER SHOULDER PLAN

The key to width up top is broad deltoids and a hefty upper back. Get both in
Your Body just four weeks by bolting this bog-standard workout onto your routine
1\ PULL-UP 2\ CLAP PRESS-UP 3\ BARBELL SQUAT
EX-RUGGER BOY ALEX MYTTON 3 sets of 3 reps 3 sets of 8 reps 3 sets of 5 reps
WANTED TO JOG HIS MUSCLE Grab a pull-up bar with an This hammers the fast-twitch No matter how hard you work
overhand grip and tense your fibres in your shoulders for your upper body, you wont
MEMORY, WITHOUT FORGOING THE abs. Draw your body up to the visible growth, pronto. Drop see fast development without
CLUBS, BOOZE AND FAST FOOD. bar until your chin passes it into a press-up position, then hitting your legs too. With a bar
an eLective way to target explode up oL the ground, across on your back, push your
HERES HOW YOU CAN TOO WEIGHT 80KG
your lats and shoulders. clapping in mid-air. hips back and down. Return.
WAIST 85CM
BODY FAT 10%
ts tough, bemoans Alex, warming up
I in an East London boxing club. There

were always going to be big nights
out. We cant help but think hes got oL
lightly. Alex has regained the physique
AFTER
of his rugby days: broad shoulders and

solid arms. To achieve this in under
a month, he mixed resistance work with
cardio finishers like mountain climbers
and burpees, oLsetting his inevitable
forays to the bar. Abstaining didnt work, WEIGHT 77.5KG
he says. I stuck to straight liquor. It gives WAIST 82.5CM
BODY FAT 7%
you better results than guzzling beers.
Alex would like to thank Rob Aitken
at mattroberts.co.uk

MH 01/2014
6-PACK CHALLENGE
ndy paddled the Thames for as gain muscle, combining weights with
Lean, Rich BEFORE
A charity and frequents the UKs
big wave surf spots to keep fit.
boxing and MMA training. Once his
strength increased, we focused on tough
And Fast Ive always been active, just not that big
or strong, he says. A shoulder injury
compound-move circuits that target one
major muscle group, he says. This puts
ALTHOUGH NO STRANGER TO appeared to have scuppered any a huge demand on your cardiovascular
EXERCISE, ANDY JORDAN WAS chances of changing that, something system while still building the muscles
INJURED AND ENDED UP THE his trainer James Hardy had to pay close you want to target: a double-whammy.
CLASSIC SKINNY-FAT GUY. attention to. But despite this setback, Heres how you can do the same.
WEIGHT 76.4KG James was still able to tailor a plan that Andy would like to thank James Hardy
STEAL HIS PLAN TO CUT BACK
WAIST 88CM suited Andys desire to stay fit as well at livefit.co.uk and lamuscle.com
BODY FAT 20%
ANDY JORDAN: AFTER YOUR GET-

HANGING TOUGH
FIT-QUICK
REGIME
This two-move mini
circuit works your heart
and lungs as much as
your muscle. Perform it
twice a week alongside
WEIGHT 76KG
WAIST 81.5CM your regular training
BODY FAT 11.8% for a body that wont
let you down
1\ BARBELL CLEAN
6 sets of 6-10 reps
This move separates the men
PROUDLOCK, TRACKSUIT BOTTOMS ACNE AT MATCHESFASHION.COM, TRAINERS NIKE AT SCHUH.CO.UK; SPENCER, TRACKSUIT BOTTOMS BY DOLCE & GABBANA DOLCEGABBANA.COM;
from the boys. Squat, grab the

bar and drive your body up to
MECIA BUSTIER TOP AMERICANAPPAREL.CO.UK; KNICKERS MYLA.COM; NECKLACE FREEDOM AT TOPSHOP.COM; SHOES OFFICE.CO.UK; GREY TOP AMERICANAPPAREL.CO.UK
bring the bar into the rack

position shown. Rest 10sec.
2C LAT PULLBDOWN
6 sets of 6-10 reps
Sit in a lat pull-down machine
and grab the bar. Lean back
slightly, presenting your chest
and drawing the bar down to
your sternum. Release slowly.
>
MENS HEALTH 97
pencers reputation precedes
Fat Loss
That
S him. Parties, women and
arguments are synonymous
with reality TVs biggest lothario. But
despite accusations of duplicity, MH
finds him refreshingly honest at the
Demands before shoot: I just want to look like
an underwear model, he says modestly.
Attention To achieve this, Spencer targeted every
major muscle group with high-rep
THE BIGGEST OF THE CHELSEA cluster sets. Nutrition was just as
BOYS, SPENCER MATTHEWS important. If partying commitments
NATURALLY STOCKY FRAME HAD get in your way, you need strategies,
GAINED A FAIR BIT OF FAT. says his trainer Shaun StaPord. Buy
healthy ready meals and freeze them to
USE HIS WORKOUT (OVERLEAF) prevent last-minute pizza night; keep
TO BURN OFF THE PARTY biltong (20 amazon.co.uk) to hand for
POUNDS AND BUILD MUSCLE snacking and go exotic with your meats
to keep it interesting: alligator and
ostrich pack serious protein. Chelseas
party boy surprised everyone: dogged
determination overcame his hedonistic
ways. If I want something, I go for it,
he says. After almost halving his body
fat we cant argue with him for once.
Spencer would like to thank Shaun
Staford at cityathletic.co.uk and Forza
Supplements (forzasupplements.co.uk)
98 MENS HEALTH
MH 01/2014
6-PACK CHALLENGE
THE OLYMPIC DIVA

TURNS GOLD-MEDAL
FAT-BURNER
BEFORE
WEIGHT 82.4KG
WAIST 89CM
BODY FAT 14.8%
AFTER
WEIGHT 80.2KG
WAIST 80.5CM
BODY FAT 8.8%
TURN OVER TO SEE

SPENCERS WORKOUT >
MENS HEALTH 99
DELIVERING THE
FINAL BLOW TO FAT
FROM MOET TO MUSCLE

Rapidly burn away your fat stores and watch your
muscle explode with these 3 intense cluster sets
1A\ LEG PRESS 1BB DUMBBELL PRESS

5 sets of 5 reps (x3) 1 sets of 25 reps (x3)
First, start the testosterone Lower two dumbbells to your
flowing. Put your feet against chest, then quickly drive them
the leg-press platform. Push up. Do 5 sets: thats the first
for 5 quick sets of 5, then hop cluster set done. Go back to
over to the incline bench. the leg press; repeat 3 times.
2AB BARBELL SQUAT 2BB CABLE CHEST FLY

5 sets of 5 reps (x3) 1 set of 25 reps (x3)
Ignite a fat-loss chain reaction Your blood should be really
by hitting your legs, hard. With pumping. Grab the handles
a bar across your shoulders, and draw them together at
push your hips back and sink chest level. Return. Now back
into a deep squat. Power up. to the barbells. Do 3 clusters.
3AB BENCH PRESS 3BB JUMP LUNGE

5 sets of 5 reps (x3) 1 set of 25 reps (x3)
A powerful bench sends your This finisher ramps up fat loss.
anabolic (muscle-building) Lunge, jump and switch legs
hormones soaring. Lower to mid air. Do your 3 cluster sets
your chest; explode back up. and go hit the caviar.
100 MENS HEALTH

MH 01/2014
6-PACK CHALLENGE
Build A BEFORE
Fight Club
Physique
HAVING ALWAYS STRUGGLED
TO GAIN MUSCLE, OLIVER
WEIGHT 62KG
PROUDLOCKS CHALLENGE WAS WAIST 78.8CM
AMONG THE TOUGHEST. HERES BODY FAT 10.2%
HOW TO OVERCOME GENETICS
AFTER
AND SCULPT BRAD PITT ABS
or fashionista Proudlock, huge
F was never the aim. I wanted abs,

not bulk, he says. To that end, he is
a massive success, sporting one of the
best celeb six-packs MH has seen. Men
with 100mph metabolisms need serious
calories, says his PT Dan Casey. Eat big WEIGHT 67KG
at breakfast, then do this workout for a WAIST 76.2CM
torso to make Tyler Durden green-eyed. BODY FAT 5%
Proudlock would like to thank Dan
Casey at lomaxpt.com; sunwarrior.com
ADD MUSCLE, STAY LEAN

Perform this twice a week to add size in high definition
1\ DUMBBELL PRESS
5 sets of 10 reps
For impressive pec width, lie
on an incline bench with two
moderately heavy dumbbells.
Lower to your chest and drive
them up explosively.
2\ BARBELL PRESS
4 sets of 12 reps
Lower the bench into a decline
and rack up a barbell. Unhook
it and lower to your pecs;
exhale, then explode it back
up again. Four sets equals
serious strength.
3\ CABLE CROSSOVER
3 sets of 12 reps
Heres where youll develop
the line between your pecs.
Hold the two cable handles
and draw them together.
4\ PRESS-UP
5 sets of 8 reps
With hands at shoulder width,
lower to the floor and push up
for a chest pump that lasts.
5\ TRICEP EXTENSION
4 sets of 12 reps
The final push. Hold a
dumbbell behind you and
lower it between your
shoulders. Now push it
straight up. Youll earn
more than your moneys
worth of muscle.
FROM BEANPOLE TO MENS HEALTH 101

BREAKING BRAD
YES, EVER. WHETHER YOU WANT TO SLIM DOWN,
PIG OUT, BULK UP OR MAKE HAY, YOUR KITCHEN
REPERTOIRE STARTS AND ENDS WITH THESE MEALS.
DESIGNED BY MASTERCHEFS; PROVEN BY SCIENCE;
BUILT TO FILL ANY HOLE OR MEET ANY GOAL
102 MENS HEALTH WORDS: IAN TAYLOR PHOTOGRAPHY: ROMAS FOORD ARTWORK: JOEL HOLLAND MENSHEALTH.CO.UK
BY DIEGO JACQUET, HEAD CHEF AT ZOILO
This meal will

IGNITE METABOLISM
CLEANSE YOUR LIVER
INCREASE HER LIBIDO
FUEL MUSCLE GROWTH
IMPROVE GYM RECOVERY
FEED A PARTY FEAST
INCREASE STRENGTH
PROTECT YOUR HEART
RETAIN SOBRIETY
BOOST YOUR IMMUNITY
SUPPLY 24/7 ENERGY
CUT BODY FAT
IMPRESS ANY DATE
COMBAT STRESS
IMPRESS HER PARENTS
REFUEL ON MATCH DAY
INGREDIENTS
SERVES 4
14OZ BEEF SKIRT
STEAKS, 2
E
PARSLEY, HANDFUL
very self-respecting OREGANO, HANDFUL chilli, half the crushed garlic To prep your tomatoes, cut either: the odd red meat
carnivore thinks his CHILI FLAKES, PINCH and lemon juice, with a glug them in half and mix in a bowl indulgence actually has
GARLIC, 5 CLOVES,
steak is irresistible. CRUSHED of olive oil. Research from the with salt, pepper, oil and the heart-protecting qualities,
This recipe will back up your JUICE OF 1 LEMON University of Illinois shows rest of the garlic. Set aside. according to the American
claim and repay your body OLIVE OIL, GLUG parsley is good for more than Now grill the skirt steaks on Journal of Clinical Nutrition.
PLUM TOMATOES, 6
with a mouth-watering, a garnish. It contains luteolin, high heat, until charred; rest Slice the steaks and serve on
ROCKET, HANDFUL
cost-efective slab of protein. PARMESAN SHAVINGS an antioxidant that helps to for 5min. Theres no need to a platter with the tomatoes,
First up, mix your marinade prevent inflammation in your get your blood pressure up rocket and Parmesan, drizzle
ingredients: thats the herbs, body. Set aside overnight. worrying about saturated fat with the marinade and attack.

BY MARCUS WAREING, CHEF PATRON AT THE BERKELEY
This meal will

LOWER CHOLESTEROL
IGNITE METABOLISM
CLEANSE YOUR LIVER
SHARPEN YOUR MIND
FIGHT CANCER
HELP YOU LOOK YOUNGER
BOOST YOUR MOOD
LIFT YOUR IMMUNITY
CUT BODY FAT
PREVENT INDIGESTION
IMPRESS ANY DATE
REFUEL ON MATCH DAY
IMPROVE GUT HEALTH
COOK IN 30 MINUTES
CLOCK UNDER 500KCAL
INGREDIENTS
SERVES 4
COD FILLET, 4
SMALL PUMPKIN, DICED
L
SWEET POTATO, DICED
ightweight in calories and place in the oven for LINSEED, PUMPKIN, for four weeks can reduce curry powder and salt
SUNFLOWER, SESAME
but super heavyweight 20-30min. Cook the seeds in SEEDS, 2TBSP EACH LDL cholesterol by up to 10%. together and season the cod
in kitchen kudos, this a pan over moderate heat SOY SAUCE, GLUG Whisk sesame oil, vinegar fillets. Fry until golden brown
fish salad makes either a until golden brown, then coat SESAME OIL, GLUG and ginger together, fold in and just cooked through.
great date-night supper or evenly with the soy sauce. WHITE WINE VINEGAR the roasted pumpkin and Scientists in Iceland found
a light meal between training Set aside and take heart: GINGER, GRATED sweet potato with the herbs. eating cod regularly reduces
FLAT LEAF PARSLEY
sessions. Heat the oven to research from Japans Osaka TARRAGON, HANDFUL Pour over the dressing. Heat belly fat in under two months.
180C. Toss the pumpkin and University found that working MILD CURRY POWDER some oil in a non-stick pan Serve with the veg and a side
sweet potato in oil, season sesame seeds into your diet over a high heat, mix the of smug satisfaction.

E very man needs a
signature curry and
this one is a metabolic
firestarter with 27g of protein.
Heat the cloves, cinnamon
INGREDIENTS
SERVES 4
CINNAMON STICK, 1
CUMIN SEEDS, 1TSP
As well as being rich in iron
for energy, cumin bolsters
immunity, according to the
Indian Institute of Integrative
Medicine, like pills with a side
spices for 1min before
blending the tomatoes to
a paste and adding. Stir and
simmer for 2-3min then add
the coconut milk and simmer
As well as being one of the
leanest sources of protein
around, turkey is also a rich
source of tryptophan, which
will help you to sleep if youre
ONIONS, 4, SLICED
and cumin seeds in some oil. GINGER, GRATED of pilau or basmati. for further 2-3min. When its struggling for shuteye, says
As spices crackle, add the GARLIC, 2 CLOVES Stir in the ginger, chopped ready to serve, stir your the Los Angeles Center for
onion and add a pinch of salt GREEN CHILLI, 1 garlic and chilli, saut for pre-cooked diced turkey into Sleep Research. Serve with
TURMERIC, CORIANDER
and saut until golden brown. POWDER, GARAM 2min, then add the remaining the sauce and heat for 1min. rice and get your head down.
MASALA, 1TSP EACH
TOMATOES, 4-6
COCONUT MILK, TIN
COOKED TURKEY MEAT
BASMATI RICE, 4 CUPS
This meal will

IGNITE METABOLISM
CLEANSE YOUR LIVER
LOWER CHOLESTEROL
SHARPEN YOUR MIND
FUEL MUSCLE GROWTH
FEED A PARTY OF EIGHT
PROTECT BRAIN POWER
FINISH OFF A HANGOVER
BATTLE THE FLU AND WIN
SUPPLY ENERGY 24/7
MAKE TOMORROWS LUNCH
IMPRESS YOUR BOSS
BOOST YOUR FERTILITY
IMPROVE DIGESTION
COOK IN 30 MINUTES
USE UP YOUR LEFTOVERS
LOWER BLOOD PRESSURE
BY ATUL KOCHHAR, FOUNDER OF BENARES

Y ou can, of course,
swap out the chicken
legs for leaner cuts,
but dont ignore cheaper,
tastier, darker meat. It contains
INGREDIENTS
SERVES 4
BUTTERNUT SQUASH, 1
CORIANDER SEEDS,
40%, according to research in
the Open Respiratory
Medicine Journal. Preheat
the oven to 200C. Place the
chopped squash on a roasting
marmalade, ketchup and oil.
Dont lick your fingers, yet.
Place both trays in the
oven, basting the chicken
every 10min for a total of 40.
GI than potatoes and is high
in beta carotene, which was
linked to healthier looking
skin at the University of
St Andrews. Fold in the rest
2TSP
even more energy-giving B DRIED CHILLI, 1TSP tray with the stock, dried Remove and cover with foil of the mash, then serve with
vitamins, iron and zinc, which CHICKEN STOCK, chilli, coriander, oil and sugar. until the squash finishes 5min the chicken legs and a dollop
PINT
protects against colds and MUSCOVADO SUGAR,
In another tray, rub the chicken later. Mash the squash with of yoghurt. And your clothes
shortens their symptoms by 100G legs with the rest of the sugar, a splash of oil. It has a lower dont even stink of charcoal.
CHICKEN LEGS, 4
MARMALADE
KETCHUP, 1 DOLLOP
PLAIN YOGHURT
This meal will

INCREASE STRENGTH
PROTECT YOUR HEART
LIFT YOUR IMMUNITY
SUPPLY 24/7 ENERGY
HELP YOU LOOK YOUNGER
PREVENT INDIGESTION
COMBAT STRESS
REFUEL ON MATCH DAY
IMPROVE GUT HEALTH
BY FLORENCE KNIGHT, HEAD CHEF AT POLPETTO

BY JASON ATHERTON, FOUNDER OF THE SOCIAL EATING HOUSE
This meal will

HELP YOU SLEEP DEEPLY
FUEL MUSCLE GROWTH
REVAMP XMAS DINNER
INCREASE STRENGTH
RETAIN SOBRIETY
PROTECT BRAINPOWER
PROTECT YOUR HEART
LIFT YOUR IMMUNITY
SUPPLY 24/7 ENERGY
REFUEL ON MATCH DAY
PREVENT INDIGESTION
IMPRESS YOUR BOSS
DOUBLE YOUR NUTRIENTS
INGREDIENTS
SERVES 4
PORK SHOULDER,
2KG, CRACKLING
P
ON THE BONE
ork is often snorted at were less porky, with cuts in Return the pork to the SALT AND PEPPER a glass of red wine. Cover
both from a taste and BMI and body fat. Heat the pot and pour in the vinegar GARLIC BULBS, the pot with foil and return
2, BROKEN
a nutrition perspective oven to 200C. Rub the pork and dry cider. Savour that INTO CLOVES to the oven for 3hr at 180C,
both unfairly. Despite having with salt and pepper, place scrumpy: research from the CINNAMON basting occasionally with
STICKS, 3
a few more calories than your in a deep pot and roast for Institute of Food Research the fat reserved from earlier.
BAY LEAVES, 12
usual skinless chicken breast, 40min. Remove the pork and found that half a pint of CIDER VINEGAR,
When the pork is soft and the
a study in Nutrients journal place it on a tray. Save excess Somersets best contains 1/3 PINT crackling crisp, plate up with
found that people who ate fat for basting, then add the the same amount of disease- DRY CIDER, PINT your choice of roasted veg
pork regularly for six months garlic, spice and bay leaves. fighting antioxidants as and mind your drool.

BY ANTHONY DEMETRE, FOUNDER OF LONDONS ARBUTUS AND WILD HONEY
This meal will

CLEANSE YOUR LIVER
LOWER CHOLESTEROL
SHARPEN YOUR MIND
FUEL A NEW PB
PROTECT YOUR HEART
LIFT YOUR IMMUNITY
SUPPLY 24/7 ENERGY
DOUBLE THE NUTRIENTS
CUT BODY FAT
IMPRESS ANY DATE
COMBAT STRESS
REFUEL ON MATCH DAY
IMPROVE DIGESTION
COOK IN 30 MINUTES
CLOCK UNDER 500KCAL
FIGHT CANCER
INGREDIENTS
SERVES 4
W
FREEKEH WHEAT, 1KG
hether youre ONION, 1, DICED include better digestion, Add the garlic, rosemary and and leave to cool, then add
RAPESEED OIL, GLUG
cutting, detoxing a lower risk of diabetes and thyme and cook for a further the toasted seeds, lemon,
GARLIC CLOVES, 3
or pandering to the ROSEMARY AND improved heart health. It also 2min. Drain the freekeh and parsley and more oil if
whims of a calorie-phobic THYME, PINCH EACH contains four times as much add it to the mix. needed. Serve with poached
lover, every man should have TOASTED SEEDS dietary fibre as similar grains. Cover with cold chicken eggs (6g of protein a pop):
(HEMP, BUCKWHEAT,
an impressive breakfast in his PUMPKIN), 2TBSP Soak overnight in cold water. stock or water. Bring it to theyre a source of the amino
kitchen repertoire. This one LEMON PEEL, 2TBSP The next day, stick a pan the boil, put the lid on and acid cysteine, which will see
is made with freekeh wheat PARSLEY, PINCH
on the hob and sweat the stick your pan in the oven at of any hangover better than
EGGS, 4, POACHED
its freaky health benefits diced onion in rapeseed oil. 150C for 20min. Take it out the kebab on your kitchen top.

A meal to make the
slackest cook come
over all fayn dayning,
this slow-cooked wonder
contains 25g of protein per
and season. Pour a little oil
into a pot and add the onions,
sitting the lamb on top. This
meat has roughly a third of
your daily vitamin B12, which
INGREDIENTS
SERVES 4
LAMB SHOULDER, 1
OLIVE OIL, GLUG
110C. Add the thyme and
crushed garlic, cover and
cook for 5hr youre free to
do, well, anything you want to.
When the times up, remove
the pot over a low heat, then
add the onions and garlic with
the spinach for 4-8min. Serve
with mashed potato, which
lowers your blood pressure,
BLACK PEPPER
serving to fuel muscle growth is shown to cut Alzheimers ONIONS, 8, SLICED the garlic and onions and put reports the Institute of Food
and curb your appetite for risk, according to UCLA THYME, 8 SPRIGS to one side. Add the balsamic, Research. Not that the prep
GARLIC, 2 BULBS,
24 hours. Heat the oven to research. Cook for 15-20min PEELED AND CRUSHED remove the lid and cook for of this meal should cause you
180C. Rub the lamb with oil then lower the temperature to BALSAMIC VINEGAR, 1hr 30min. Finish the lamb in any stress at all, of course.
250ML
SPINACH, HANDFUL
POTATOES, MASHED
PHOTOGRAPHY: ROMAS FOORD | FOOD STYLING: HENRIETTA CLANCY | PROPS: CROCKERY, NAPKINS AND TABLE CLOTHS ALL JOHNLEWIS.COM, ARTHUR PRICE MANGO CUTLERY SET DEBENHAMS.COM,
This meal will

OVI SALT & PEPPER PINCH POTS JOSEPHJOSEPH.COM, CONDIMENT SET STORE.ALESSI.COM | ILLUSTRATION: JOEL HOLLAND
LOWER CHOLESTEROL
GET A DEEPER SLEEP
FUEL MUSCLE GROWTH
FEED A PARTY FEAST
RETAIN SOBRIETY
BOOST IMMUNE SYSTEM
CUT YOUR BODY FAT
IMPRESS HER PARENTS
MAKE TOMORROWS LUNCH
REFUEL FOR MATCH DAY
IMPROVE DIGESTION
BY TOM AIKENS, FOUNDER OF TOMS KITCHEN

2014 JAN UARY
6 M O N D AY
7 T U E S D AY
Cut relationship graft to two days a week
8 W E D N E S D AY
9 T H U R S D AY
10 F R I D AY
11 S AT U R D AY
Indulge in double helpings of sex and intimacy
12 S U N D AY
DO YOUR OWN
THING FOR FIVE
DAYS A WEEK...
110 MENS HEALTH

2014 NOTES
The 5:2
Relationship
Applying the principles of the diet of the moment
to your love life will make your relationship
unbreakable and the sex unforgettable. And, as
MH found, it only requires two days effort per week
WORDS: ANDY JONES PHOTOGRAPHY: DIANA GOMEZ
...KEEPING
HER SATISFIED IS
A PART-TIME JOB
MENS HEALTH 111

A
CONSULT THE DIARY:
MISBEHAVING IS OUT OF
BOUNDS TWICE A WEEK
n ex-Royal Marine
called Marty is barking at my girlfriend.
Were midway through an eye-watering 2014
abs session on a chilly eld in south So, youre going to be nice to me
London and Jen, my partner of ve years, for two days, then go back to normal
is being amazingly compliant. If it was the rest of the time? Jen asked, 13 M O N D AY
me shouting at her, it would be a dierent when I rst broached the subject.
story. But never mind were a team today Well, I wouldnt put it like that.
and actually smiling our way through For two days a week, well practise
Martys Revival Boot Camp. what psychologists and relationship
I send her a reassuring nod. coaches advise us. Im armed with
It will all be worth it, I tell her. a checklist of relationship-saving 14 T U E S D AY
Look at us I can practically see the measures: searing honesty, extreme
ab falling away! positivity, working out together,
The reason Jen doesnt crush my intimate nurturing and watching
testicles with a well-aimed knee is pornography together. These will
that Im not referring to her physique.
Incidentally, Im not referring to mine,
add sex, sensuality and a greater
emotional bond, I promise her. 15 W E D N E S D AY
either. The tired, out-of-shape target It will blow away the complacency.
of todays boot camp is, in fact, our Well do it intensively, then forget
relationship. After ve years, it could about it until our next intimate
use a shot in the arm and today is the fasting day.
rst day of our new relationship diet. Porn? asks Jen.
Well, thats what the 16 T H U R S D AY
POSITIVE PLANNING experts said.
As well as exercising together, were going
to work on how we communicate, how THE FIRST FAST
we spend our down time, even how we The reason that Jen and
touch each other. But well only do it for
two days per week. Were stealing the
I are crunching our way
through Marty Yardleys boot
17 F R I D AY
5:2 weight-loss principle in which you camp is that after our class, we should
restrict your calorie intake for two days oat home on a dreamy hormonal cloud.
a week, then forget about it for the rest But it will also force us to work together
of the week. Lets call it intimate fasting. and pick each other up when we tire. As a
The genius of 5:2 is that its part-time. sweetener, the Journal of Sexual Medicine 18 S AT U R D AY
Everybody knows long-term happiness reports that short bursts of exercise also
in a long-term relationship requires hard boost sexual arousal in women, although
work. But seriously, who has time for that? I dont mention this to Jen.
More British couples are cohabiting Were not doing anything where
than ever, yet many spend less than youre the boss, she had warned me. Our
three hours a day together. A survey by last attempt at running together ended 19 S U N D AY
Cancer Research UK found that one in with one kicked shin (mine). But as we
eight couples dont spend any of their exchange pep-talk during circuits and
together time conversing. Were working bond over the sheer hell of it all, I think
late, stressed out by our nances and the companionable crunching is working.
distracted by mobile phones. I have Yardley agrees: the key to exercising as
convinced myself (and Jen) that 5:2 is the a couple is division of labour.
answer. Its two days of serious romantic Dont have a situation where one of you
rehab, then ve days of blissful autopilot. is the expert and the other the teacher,
he says. Have an equal dynamic.
This is great. I play good cop to
Yardleys bad cop and oer support while
he yells at Jen and tells her shes slacking.
We head home exhausted, buzzing and

The 5:2
Relationship
very much on the same side. Of course,

THE its just the rst day, and the rst day
INTERMITTENT
ADVANTAGE of any new diet is easy. Youre buoyed
Whatever your by good intentions and brimming with
goal is, attack it as-yet-untested willpower. It could
part-time and win be the bullish beginner mindset,
WEIGHT LOSS but I think our diet will be a success.
The 5:2 principle The optimism is probably a good thing
can be adopted as because the next course of intimate
a lifestyle choice in
JAN UARY many diferent areas
fasting well be doing could turn out
to be decidedly uncomfortable.
of your life, but it
started out as
a weight-loss plan. NOTHING BUT THE TRUTH
A study in Nutrition Extreme honesty is exactly what it sounds
& Metabolism found
like we have to ban everything from
that drastically
reducing your calorie minor mistruths to all-out bombshells.
intake on one or two Dr James McNulty, a psychologist at
days a week for six Florida State University, found that
weeks leads to an honesty is better than forgiveness
average loss of 4kg.
for building strength in a relationship
MENTAL HEALTH and studies have found that fewer lies
A new study from improve mental and even physical health.
Oxford University Five years into our relationship, Im
anthropologist Robin
Dunbar recommends still guilty of dropping bs to buy time
that men meet up or dance around scarier conversations.
with friends two Frankly its exhausting, so I go for broke
Couples who sweat together, stay together days a week for as soon as we get in.
drinks, sport or, to
Jen, I am going out with the lads on
borrow a horrible
Americanism, Friday and Saturday. I will be back late
guy time. Dunbar both nights past 3am. Drunk.
says that too often, Why do I care? Id like the space
men ignore the
Trim flabby excuses and go lie-free therapeutic benefits
too, she says.
of socialising. We agree to do something nice
on Sunday instead. That was easy.
MUSCLE Soon, I am comfortably burning lies.
Limiting heavyweight I was late the other night because I was
training to twice a
week ofers the same watching the goals Id already seen at the
gains in strength and weekend. Were actually enjoying hitting
muscle growth as each other with the truth stick.
returning to the gym Its refreshing until it starts to hurt.
for a third session.
The extra recovery I hate you using gel in your hair,
time is the key. says Jen. It doesnt look manly.
While Im dumping products into the
BACK PAIN bin, I also get, When you were shouting
Yoga neednt be a
at the TV earlier it wasnt sexy. I like it
stretch. Practising it
twice a week reduces when you are in control.
pain for people who Im stung. Quiet and gel-free, it gets no
sufer with their better once we hit the lights. We arent
lower back, a study
doing anything until you le your nails
by Boston University
School of Medicine down not just bite them. I lie in bed
shows. And you dont furtively bung but not in a way Id like.
have to buy any As the lights go out, Im thankful
white hemp trousers. that our fasting day is over. Im not due
another dose of truth for a few days
something that doesnt go unnoticed
by Jen. Does this mean you can go
back to lying to me for three days?
During our rst non-diet days, I assess
our rst taste of intimate fasting. The
eort were making with one another
is manufactured and makes it obvious
MENS HEALTH 113

I continue reading it on non-fasting days).
Relationship therapist Dr Karen Sherman
had told me that copying your partner
is a way to make them feel loved. It works.
HAPPY TO SEE THE Suddenly, Ive got more ticks in boxes
BACK OF HER? TIME
that were usually far less than Ipsos MORI. And this feels like so
TO SCHEDULE IN A
LITTLE POSITIVITY attentive. Maybe thats the simple a breakthrough its comical.
lesson. Its a harsh one, but
itll be worth it if we stop cruising A GAME OF TOUCH
through the relationship. Scientists at University College London
Were due some happy thoughts for discovered this year that regular slow
our next experiment. Yale University caresses between couples helped with an
JAN UARY found that positive people live an
average 7.5 years longer than certied
improved body image and self-belief for
both partners. This is our cue for the next
grumps, and research that shows youre experiment. To gain a sense of closeness
more successful and have stronger and being loved, research shows that we
relationships when you increase the have to physically feel something.
number of positive statements you make. And after a consultation with clinical
So Jen and I exchange positives career sexologist Mike Lousada, it is clear this
successes (her), ability to make pies (me). will require more than a pat on the bum.
I love that you buy nice stu for the In fact, I learn that outside the bedroom
house, I lie (were on a positivity day I dont really know what Jen likes. Sure
HAIR AND MAKE-UP: GINA ANDERSON AT LHA REPRESENTS | HAIR AND MAKE-UP ASSISTANT: DANNI HOOKER AT LHA REPRESENTS | NAIL TECHNICIAN: STEPHANIE STAUNTON | STYLIST: VALENTINA TIURBINI
not a truth one), picking up one you can say, If I do this she will probably
of the ludicrously expensive candles reach an orgasm, but that becomes
Jen collects. predictable, says Lousada.
Youre great with guests and visitors That night were given a non-sexual
like the gas man, she snipes. exercise to improve our knowledge of
Porn is next up on the menu This swapping of platitudes feels what thrills one another. You try dierent
hollow, so I ask Jen when she felt most kinds of touch with each other and grade
loved and Im surprised that last years responses on a scale of -3 (ouch!) to +3
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trip to Paris doesnt feature. Anything (Yes, yes, yes!), Lousada had told me.
where you involve yourself in things that Expose dierent areas arms, backs,
matter to me, she says. Visiting my shoulders, hands to feather-light
parents for the weekend is my favourite. stroking, gentle kneading, maybe even
Im damned if Im going there this light pinching or pulling.
weekend porn and massage are next on If you tickle me, Ill hit you, says Jen.
the menu and no way is that happening At rst, I spend most of the time
at Mr and Mrs Jens but we set a date laughing or not feeling anything and
for next month. I also start reading the initially it feels like a game. But once Id
same book as Jen (a small cheat since stopped feeling self-conscious, it was
revealing. We learn new pleasure points
and how to ignite them, spurred on by
advice from New York sexologist Nan
Wise. Skin surfaces that arent touched
HOW WAS IT The honesty was thing he learned is

FOR HER? easy for me he doesnt have to
Some advice on Ive always told lie to me (no shit,
what might work Andy everything Sherlock).
from a womans I thought anyway.
New policy: honesty point of view I got fed up of all
the quack advice,
There was one
loophole to the
I really enjoyed though. Its hard experience
working out enough making him Despite the focus
with Andy If he listen without all on truthfulness,
wasnt bossing me these other voices. I noticed Andy
about, that is. I have would avoid
more energy now, Some of the answering any
which is great for techniques helped trickier questions
all sorts of things. The massages and until a non-Extreme
Pornography was learning the right Honesty day.
always going to be way to speak to But then again
awful I just dont each other worked. theres only so
find it sexy, but I But a lot of it just much truth
think he was more got in the way of a girl needs to
embarrassed me. the TV. The biggest hear, right?

The 5:2
Relationship
regularly are more sensitive because they
havent been exposed to stimuli, she
explains. A light touch on the backs of
the knees, nape or outside of the
underarms can be very erogenous. SHES HARD WORK
(ON WEDNESDAYS
through EastEnders (not replying
AND SUNDAYS)
X-R AT E D MI S TA K E isnt strictly a breach of the rules).
Getting your partner to touch you is easy I asked psychotherapist and
asking her to touch you as you watch marriage counsellor Mary-Jo
porn isnt, even though research suggests Rapini about this after a few
it can be a good thing (honest!) In a study all-too-honest stalemates.
by one-time anti-porn theorist Dr Neil Instead of one person trying
Malamuth, couples who watched small to win, establish a problem- 2014
amounts of pornography experienced solving team, shed said. Talk
positive eects on their sex lives. As about a solvable problem without
I throw open my laptop to a popular adult criticism. Focus on what you agree 20 M O N D AY
site, I am sceptical. I left my porn days at on, not what drives you apart.
university if you work from home, its We do want to get married and
Kryptonite to productivity. Even so, we do want a baby. And after we
Im keeping an open mind. resume the conversation, we come
As multiple images of esh-meshing to an agreement on when this
horror load up, Jen asks a question about can happen after weve bought 21 T U E S D AY
one of the titles: Whats a DP? Icsuggest a house. We agree to speak to
that its possibly not erm entry-level a mortgage advisor next week.
material, but at her insistence I tell her Before this experiment, the second
what it means. Immediately, I wish half of that conversation wouldnt
Ichadnt; the screen shifts from her lap on
to mine. Unlike the other experiments,
have happened. Building structure
into our relationship makes us 22 W E D N E S D AY
with porn we cant get past the initial confront issues and deal with them.
embarrassment. Images that normally
wouldnt faze me have me wincing when T H E F I N A L W E I G H -I N
theres a woman I adore beside me. The As the experiment winds down,
laptop is soon shut and Jen leaves to Ive noticed that were breaking our
watch TV downstairs. The only, Oh my own rules. Im more honest on days 23 T H U R S D AY
God! I got was for all the wrong reasons. were supposed to be o. Were also
exercising on days not designated
HANDLING THE TRUTH for intimate fasting. The best part of
We are now past the halfway point in our working out together is that it kills
month-long experiment and, porn aside,
our version of the 5:2 diet is hitting the
the small talk. Normally, were in
contact all day so when we go out
24 F R I D AY
spot. Weve only done ve or six fasting for dinner theres nothing left to say.
days, but now theres a rhythm to our Getting a sweat on gets around that.
weeks. Weve started overlapping the Not everything has worked. Well
experiments and I look forward to them: never be able to watch porn together
knowing we can speak the truth with (We tried a female-friendly online 25 S AT U R D AY
(sort-of) impunity helps us to clear up channel, but it turned out to be a
problems, even if it causes one or two as sweatier version of Downton Abbey).
well. I only said it was doing you good to The other gripe Ichave is that much
exercise, I say, foot in my mouth, as Jens of the relationship advice you hear is
coming out the shower. girl-centred. At times, it felt as if
You might as well have said I was fat, Icwas just apologising, praising Jen 26 S U N D AY
comes the reply, mued by the slamming and confessing while she just stood
of the door. there nodding.
Good, good at least were being It was also very intense, but thats the
honest, I mutter to an empty room. point with the 5:2 principle. The best
Later that day we get into some serious thing, however, is that it changes what
baby- and wedding-shaped questions. normal is. The positivity experiment
After ve years, Jen wants a timeframe expanded into our whole week and were
when man-child becomes baby-father happier for it. Yesterday Icwrote Jen
and shes using our extreme honesty a note telling her how much I fancy her,
to get some answers, even if our rst even when shes tired. I left it in her
discussion ends in silence midway underwear drawer for extra eect. It
worked and she was still beaming when
we woke up this morning and I have no
idea whether its a fasting day or not.

IMPROVE
YOUR FORM
IN AN
INSTANT
DISCOVER THE
BEST (AND WORST)
MACHINES IN
THE GYM
THE LAST WORD

ON CHANGING ROOM
ETIQUETTE
The
WARNING: YOU ARE ENTERING A BRO-ADVICE FREE ZONE. IF YOURE A NEWBIE OR A
WHAT YOUR PT
REALLY THINKS OF
YOU (AND YOUR KIT)
FIND THE FASTEST

WAYS TO BURN FAT AND
BUILD STAMINA
PHOTOGRAPHY: FRED MACGREGOR
To The
COMEBACK KID, THIS IS THE INDUCTION YOU NEED TO TURN PAIN INTO GAINS
Welcome...
to 2014, dear reader. Youll be forgiven fat and improving health battle for your
for starting the new year with your belt
worn a few notches bigger. But whether
you look down at the results of a mince
attention. And Mens Health is here, with
a reassuringly well-built arm around
your shoulder, to show you around.
House Rules
I N E X C U S A B L E G Y M FA U X PA S ,
pie too many with regret or confusion, Surveys have demonstrated that,
now is the time to do something back when you did frequent the gym, AND THE KIT YOU NEED TO
about it. If only there was somewhere you wasted up to a third of your time
BUY YOUR WAY OUT OF THEM
a gentleman could go to exorcise his there. Plus, when you dodged training,
festive demons and exercise his lack of time was your most common
DONT DROP
mistreated body; somewhere reason. Our guide will render those THE WEIGHTS
friendly with metal stu to pick excuses irrelevant, directing you If youre no stranger to
up and put back down again. to the best gear and the most time- the thundering crash of
falling dumbbells, boost
It may have been a few ecient ways of training. Well help your grip with a pair of
years, but the gymnasium you ingratiate yourself with the men Adidas Mens Fitness
Gloves (12 adidas.com)
is still there. Its just a little who would monopolise the bench
dierent to when you last press and reveal what your
went (aerobercise is no trainer is really thinking as
longer de rigueur). Todays vyou sweat out half a bottle NEVER LET YOUR
gym is an evolving space, JUNK HANG LOOSE
of brandy on the static bike. Doubly so if you
where new and old modes Pick up a towel and grab your frequent the treadmill.
of building muscle, trimming energy drink. Were going in. Under Armour makes
fitted boxers that prevent
LOST AT THE FRONT chafing and kill odours
DOOR? LET US (15 underarmour.com)
BE YOUR GUIDE
The shape of things to come THIS IS NOT A DISCO

GYM SCIENCE UPDATES QUICKER THAN COMPUTER TECHNOLOGY. KEEP UP WITH Dont blare out your playlist for the
THE LATEST THINKING SO YOU DONT LOOK OUT OF PLACE IN YOUR LOCAL world to hear. These sweat-proof
iSport Victory headphones keep
YOUR AIM OLD WAY NEW WAY WHY? sound in and wont fall out either
(130 monsterproducts.com)
BUILD Training for volume Training like an athlete Greater anabolism
MUSCLE The slow-and-steady Mixing classic TUT Triggers a greater
approach, focusing with explosive strongman surge of your
solely on time under training exercises, such bodys muscle-
tension (TUT) as sled drags building hormones
LOSE Interval sprints Metabolic resistance Less wastage

FAT Tabata-based training Performing high-rep, Lose body fat,
on the treadmill: low-rest circuits using not muscle, with
20sec hard work, kettlebells, weights and these quick-fire
then 10sec rest bodyweight moves workouts
BUILD 5x5 training Explosive training Power & speed

POWER 5 sets of 5 reps 5x5 sets using weights, All types of
using heavy weights. but punctuated with strength are
Long rest periods plyometric moves, covered, not just
between workouts such as box jumps the big lifts
BOOST Treadmill slogging Heart rate training All-round fitness

STAMINA Start running. Strap on a HR monitor HR drills will prep
Continue to run. and keep yours around your body for a
Repeat for as long 180bpm. Repeat in multitude of
as you can short bursts endurance events
118 MENS HEALTH

WTF ARE
WOBBLEBOARDS
Get the imbalance right
and big pay-os await.
Theyre designed to
be unstable so you
BASE LAYERS ARE OK can do things like
As the recovery-boosting benefits
squats on them to
of compression gear become more
well-known, gym goers have improve balance
accepted them not only as a base or rehabilitate
layer, but as your only layer. On top a dodgy ankle,
at least. (40, underarmour.com) says PT Dr Mark
Bellamy. If you
can master gravity,
it might just be the
ticket to shake up your
old regime.
SHARE THE FOUNTAIN

Dont hog it: hydration is the right YOURE DOING
of every gym-goer. Bring your IT WRONG!
own bottle instead. Kor water
bottles are BPA-free and feature a
01\ Lower the
drop-proof straw for those sprint
intervals (23 korwater.co.uk) #1 BICEP CURL dumbbells and
extend your arms
Your curl just isnt curly enough.
just behind your
When you break it down by backside.
what the bicep muscles actually 02\ Curl them up
do, youre limited with the to your chest and
regular curl, says Gary Ward, tense your biceps.
DONT LEAVE SWEAT director of Anatomy in Motion. 03\ Now raise your
ON THE MACHINES This variation extends, exes elbows until your
Itll rub fellow gym cats up the upper arm is parallel
and contracts every bre of your
wrong way. Bring a towel or opt to the floor.
biceps for more growth.
for sweat-wicking kit like Nikes 04\ Twist your
Dri-Fit Knit (42 nike.com) hands so the thumbs
face out, popping
your biceps.
05\ Make gun
noises, mime
putting pistols in
your pockets and
walk away.
SPORTS HOLDALL AND TRAINERS ADIDAS FOR
PORSCHE DESIGN SPORT ADIDAS.CO.UK
73%
THE PERCENTAGE OF
WEIGHTS EQUIPMENT
CONTAMINATED WITH COLD-
CAUSING GERMS. THAT
FREE HANDWASH? USE IT.
UNIVERSITY OF
CALIFORNIA, IRVINE
MENS HEALTH 119

WTF ARE
WEIGHT BELTS
While they momentarily
reduce the girth of your
belly, belts support your
core during heavy, full-
body lifts. However, they
can also make your lower
back work harder so never
complete a full workout
with one on. Theres no
ARSE TO GRASS!
substitute for good form.
ONE MORE SET I KNOW

YOUVE GOT IT IN YOU!
7pm
YOUR METABOLISM RESPONDS
BETTER WHEN YOU WORK
OUT IN THE EVENING
COMPARED TO A PRE-
BREAKFAST SESSION
UNIVERSITY OF
CHICAGO
WORDS: TOM TAYLOR, RAY KLERCK, ALEX HARRIS | LOCATION: THE THIRD SPACE SOHO, THETHIRDSPACE.COM
YOURE DOING
IT WRONG! 01\ Use dumbbells
instead of a barbell
so you can complete
#2 BENCH the twist. Lie back

on a flat bench.
PRESS 02\ Inhale deeply

and extend your
There was method to Arnies spine, arching your
madness. Twisting your back and pushing
wrists during a lift completely your chest up.
shifts the focus of an exercise, 03\ Exhale as you
drive the weights
says Ward. Arnie did it, and up, slowly rotating
he wasnt exactly wanting your wrists so the
for muscle. This modied dumbbells meet
move combines that with above your pecs
with your wrists
a powerlifting trick to build
facing your head.
and stretch your chest.
04\ Lower slowly,
relaxing your spine
and rotating your
wrists back to the
starting position.

Instagains #MachineMadeMuscle
DO YOU MH IDENTIFIES WHICH OF YOUR GYMS EXERCISE
EVEN LIFT APPLIANCES WILL WIRE YOUR BODY FOR SUCCESS
BRO?
PUSH! PUSH!
PUSH SO I CAN GET TO
MY NEXT CLIENT IM AFRAID
THAT SPOTTING WILL
COST EXTRA FOLLOW FOLLOW
CABLE MACHINE STATIONARY BIKE
#ConstantTension #FullBody #Warmup #ItsColdOutside
@MH It might resemble a medieval @MH Making like a hamster may
torture device, but this is your not get you places but its an easy
sweatboxs most versatile machine. warm-up that fries 600kcal an hour.
@Mark_Coles_strength_coach @Biomechanist_Ross_Sherman
Your muscles stay under constant To make it as ebective as a outdoor
tension during both the lifting and bike you need to go 10mph faster
The Undercover PT
H E C L A I M S H E C A N R E B U I L D Y O U R B R O K E N B O D Y,
lowering phase of each exercise. than your average road speed.
FOR A PRICE. BUT WHAT ARE HIS REAL MOTIVES?

OUR MAN IN THE MUSCLE TOP REVEALS ALL
W hen you make your New

Years resolution to finally
get in shape, I make my list
of all the things I want to buy in
the January sales. You see, you are
the last 20 years boils down to
tearing muscle fibres and youre
not playing along. Dont make this
harder than it has to be.
Thats not to say I dont care
my annual bonus and Im grateful about you. Keeping you injury free REPORT REPORT
that youve used this time of giving is my top priority so if I see you
TREADMILL SMITH MACHINE
and receiving to finally admit to lifting with poor form of course Im #SlackersChoice #GetOut #Unnatural #OuchMyBack
yourself that youre fat and need to going to tell you about it. I want
do something about it. But did you @MH Youll go for longer, but if @MH The Toyota Prius of your gym
you to look and feel your best.
youre looking to improve your a machine/free weights hybrid
really need to wait until now? What Im not going to tell you is fitness, youre better ob outdoors. can put your back in an awkward
Sure, I laugh with you at your that inside I am in stitches at your @Medicine_Science_Sport_Ex position, so exercise caution.
tales of festive excess, and even contorted pomegranate face Running 100m on a treadmill uses @The_Journal_of_S&C
colour in your experiences with when youre performing shoulder 36% less oxygen than doing the Itll help you lift 5% more than
same distance/speed outside. free-weight squatting but its risky.
a few of my own. And for a moment, shrugs with weights lighter than
ILLUSTRATIONS: PETER FIELD AT AGENCY RUSH, JAMES GRAHAM, WESLEY MERRITT AT DEBUT ART
as I kindly retrieve the correct the books my niece carries to

dumbbells and place them at your school each day. Or that your tight
feet, you warmly believe that you mincy Capoeira trousers and Marc
have made a new friend. Jacobs singlet arent fooling
I am not your anyone. But whatever youve got
friend. I am an going on, you are another page in
accomplice in your my work portfolio so I want no
rehabilitation and I demand results. If I make you look
the more I hear: good, you make me look good.
Boy, last night
was heavy, or
smell even the IM A GOOD PT IF IM A BAD PT IF FOLLOW FOLLOW
slightest whib of The first thing I look at myself in ROWING MACHINE LAT PULL-DOWN
I do is assess your the mirror during
complacency, the mobility your reps #CardioKing #FatHasNoChance #Vshape #BeatYourPullupPB
more Im going to I take regular I tell you to push
@MH Go on the pull: rowing is a @MH This is the gateway drug to
make your sessions progress photos through the pain
fast way to hit all your fitness goals. hardcore pull-up strength, working
hurt. Why? Because and measurements I try selling you
No wonder Brits are so good at it. all your V-shape muscles.
Im a sadist. And I address your too many sessions.
@Coach_Brendan_Chaplin @The_Journal_of_S&C
weaknesses before Four a week is
because my It can burn 800kcal an hour more Hold it with an overhand grip to
we worry about enough to meet
than any other cardio machine. target your lats more ebectively.
raison detre for adding muscle most training goals

So you think
you can The Gym Tribes
press-up? YOUR SPOTTING GUIDE TO EVERY SPECIES OF GYM GOER.
A T L E A S T O N E O F T H E S E W I L L B E PA I N F U L LY F A M I L I A R
CASH IN ON THE
MOST VERSATILE
MOVE IN THE GYM
S TA N D A R D
Your old favourite: a fine
conditioning move that
hits your chest, triceps
and shoulders.
THE MEATHEAD THE FUNCTIONAL GUY THE PEACOCK

Grunting, unnecessary weight Every exercise resembles a circus He struts around the gym with his
slamming/throwing, face pulling, act; power cleans on bosu balls orange chest out, just waiting to
snarling and posing in front of are a staple. Be wary of showing be noticed. Although he trains
the mirror all combined with interest in his regimen youll end for an hour, he barely breaks a
general poor manners. Stay well up bored to tears as he explains sweat. Easily recognisable, he is
clear of the meathead, for he the virtues of one-legged squats the one who looks the same now
is a volatile beast. balancing on a protein shaker. as he did last year.
WIDE HANDS
Build width in your chest
by putting your outer
pecs under greater strain.
Itll work your forearms
even harder too.
THE YOGA BEAUTY THE COLLEGE KID THE GYM LOTHARIO

He contorts himself into all They come in groups of four to The PT who seems pre-occupied
DIAMOND manner of thought provoking seven, gathered around a bench with picking up a date for the
The best upgrade for positions, hoping to distract you with two of them on the lookout night rather than training clients.
your arms: placing your from your warm-up or catch the for potential predators. Ensure Often seen draped over/leaning
thumbs and forefingers eye of one of the many flexible you dont help the college kids on machines. Never introduce
together during the move females in his class. Mind you out with any useful advice, as him to your girlfriend. Or mum,
makes it much tougher dont trip over his trousers. they know everything already. for that matter.
on your triceps.
18%
S TAG G E R E D
Place one hand slightly in
front of the other to work
alternate muscles. The
hand in front works your
shoulder on the same
side, while the rear side
works your tricep.
HOW MUCH MORE PARTIAL
THE AVERAGE GYM-GOER IS
TO CHOCOLATE. PACK FRUIT
IN YOUR GYM BAG TO SATISFY
YOUR SWEET TOOTH
MARKET RESEARCH WORLD
122 MENS HEALTH

YOURE DOING
IT WRONG!
#3 THE ROW 01\ Grab a

light dumbbell for
A word on
You can build a wider back, rounder
shoulders and stronger forearms with
now you can up
the weight when
conversation
a tiny tweak to this move, says Ward. youre more YOUR SLIDING
comfortable with SCALE OF CHANGING
People are terried of overextending
this sacrilege. ROOM CHATTER
their shoulder when rowing. But there
are big muscle gains to be made if you 02\ Bend at the
hips, keeping your
allow your shoulders to drop forwards. back straight and
holding the weight
at your hip. ALWAYS ACCEPTABLE
03\ Inhale and
lower the weight
past your knees,
allowing your Your last 10K
shoulder to carry time. Try not to
forward and stretch. be flashy or
THE TREADMILL Dont panic, this downright
SOCIALITE wont kill you. dishonest
Youll sufer obnoxiously loud
phone conversations in which the 04\ Exhale and
draw the weight
treadmill socialite will readily
back, letting it pass
detail their weekend plans or
your hip; roll your News: keep it
messy break-up. Stop listening
shoulder back neutral. Dodge
and get on with your workout.
and twist your politics, think
chest with it. Sidebar of Shame
05\ Prepare to
deal with naysaying
meatheads (and see
left for how best to
deal with him).
Weekend plans.
Avoid mention of
foreign travel or
adultery
Work.
If you have
to, keep it bland:
THE PHARMACIST you never know
This walking apothecary chooses whos two
powders over food. Expect to see lockers away
scoops of creatine deposited
straight onto the tongue, washed
down with HyperAnobol5000.
Theres a high risk of becoming Ribald
vomit collateral, so steer clear. remarks
about any female
PT. She will kick
your arse if it
gets out
Anything to
anyone whos
WTF ARE just got out of
the shower
HANDLES
Place your hand on these
if youre sadistic enough to Mate, Ive got
this rash. If its
go deeper into a press-up. contagious, keep it
The handles help you build to yourself.
a wider, stronger chest Literally.
because, as you lower your
body between them, your
pecs engage over a greater
range of motion than usual. NEVER, EVER, ALLOWED
MENS HEALTH 123

G H T LO
I
WE
62
SS MH
ES
NS
R
OLUTIO
Pledge to eradicate your love handles in 2014
with two months worth of cast iron fat burners
WORDS: JON AXWORTHY ILLUSTRATIONS: GEORGE MYERS
RE 62
SOLUTIONS
CUT OUT AND KEEP

THE PLEDGE
In 2014, I, .......... .........., swear to fight
fat on the beaches, at home and on the
gym floor. Over the next 62 days, I will
01 / Sleep on my side 05 / Break the 06 / Play it cool
The Sleep Assessment and Advisory
Service says that other positions interrupt
breakfast habit Researchers at Brunel University have
discovered your workout playlist is most
your breathing. This wrecks your shuteye If you eat breakfast regularly and then eective if it makes keeping time
and puts 315 more food calories in your start cutting it out occasionally, you may dicult. Jazz creates interference
supermarket basket the next day. feel hungry but it will also stop you from between your body and brain, blocking
Dr Colin Chapman of Uppsala University overeating at subsequent meals, says out the sensations of fatigue, says David
says lack of sleep makes you, less capable Dr David Levitsky, a nutrition scientist Lee Priest, a biopsychologist at the
of self-control, leading to impulsive, at Cornell University. He found that University of East Anglia. Ungroovy as
calorie-driven purchases. Warning: occasional breakfast dodgers ate that may sound, it means youll burn
duvet-tugs-of-war also sabotage sleep. 408 daily calories less than usual. more calories each session daddy-o.
02 / Be vague about PRIOR PLAYLISTS

PREVENT PRE-PRESS
my weight-loss target PROCRASTINATION
When establishing your goal, think of

the number of pounds you want to lose,
then subtract two. Giving yourself a range
for weight loss keeps up your motivation
when you step on the scales for your daily
weigh-in, found the Journal of Consumer
Research. Broadening your goal also
makes you more likely to hit your target.
03 / Eat mindfully
Load up on snacks that take a bit of
eort to eat such as pistachios in shells,
unpitted olives or reluctantly deskinned
oranges. Foods that need to be shelled
or peeled curb the autopilot eating that
leads to massive calorie consumption,
says Caroline Farrell from the Institute
for Optimum Nutrition.
07 / Be prepared
04 / Crack some eggs A study from Harpers Fitness found
Research has shown that people who that men spend 21 minutes of every
like theirs in the morning lose 65% more hour on the gym floor fiddling with
weight than those who sco a bread- their MP3 player and talking to fellow
based breakfast with the same number of fitness fiends instead of working out.
calories. An omelette with two eggs and Thats 200 calories that could have
cheese, utilises the protein and calcium been burned on the exercise bike.
to increase satiety for the day, says Make sure your playlist is on before
nutrition consultant Drew Price. you leave the changing room.

08 / Scent out the 13 22 / 23 / Finish workouts
appeal of an orange Eat this... with a glass of milk
Just the sight and smell of healthy Research published in the International
foods can improve your self-discipline. Journal of Obesity shows that people
Smelling an orange reduces the reward themselves with a post-workout,
amount of calories eaten by subjects by calorie-dense treat to the tune of 220kcal.
more than half, says Nicola Buckland, Swerve it by necking a glass of the white
a researcher at the University of Leeds. stu and youll only take on 82kcal while
Just looking at a picture of healthy receiving the muscle repairing benet
foodstus had a similar eect. of a caloric protein shake too.
09 / Eat an apple, 24 / Put a cork in

just for starters ...not that the wine snobbery
Apples have been found to produce Yes, we know that red wine needs to
a hormone called GLP-1 in the body, breathe in a goblet-style glass, but it
which turns o hunger alerts in your also means that you pour 12% more into
brain. Researchers from the University that glass, according to an Iowa State
of Iowa discovered that participants University study. To save 150kcal on
in a study ate 15% fewer calories after every dinner party, let your barolo breathe
chomping on the fruit before they in a jug or decanter before necking it from
consumed their biggest meal of the day. a narrow, not shbowl-sized, glass.
10 / Buy food online 25 / Switch my

It doesnt matter whether its on your
browser or your phone, but ticking o
exercise programme
your food shop on a list helps you lose By now, results should start to become
1.5lb every month, according to a study at visible, but according a Mayo Clinic study,
Monash University. A predetermined list your metabolism slows as you lose body
commits you to buy only the foods on that mass. To stop your results from atlining,
list, says lead researcher Dr Nicole Au. swap your usual gym session for half an
Note: this falls apart if a family pack hour of kickboxing (to burn 431kcal) or
of ame-grilled McCoys is on there. don your wetsuit and get out on the water
Weetabix 2 biscuits Oatibix 2 biscuits
134kcals 189kcals with a suraoard for an hour (635kcal).
Warburtons wholemeal Warburtons seeded

11 / Exercise on 58kcals per slice 137kcals per slice
empty once a week Burger King Ocean Catch + Burger King Whopper 26 / Get hooked
Garden Salad with cheese + fries
When you wake up in the morning
526kcals 1025kcals on health food
your body is depleted of carbs, says McCain Lightly Spiced McCain Crispy French To motivate yourself to eat a low-calorie
conditioning coach Rob Blair. Cardio Wedges 100g Fries 100g meal, perform a simple ritual beforehand.
will cause your body to raid its fat stores 175kcals 270kcals People who acted out a quick habit like
to get the energy necessary for 30min Walkers Squares Tyrrells veg crisps prepping leftovers for tomorrows lunch
on the rower. A cardio-fast session 97kcals 185kcals spent more time savouring their meal,
like this equates to just over 300kcal. University of Minnesota research showed.
Nandos chicken Nandos 10 chicken wings
+ corn + coleslaw
452kcals 857kcals
12 / Drink girly tea Pizza Express La Reine
717kcals
Pizza Express Giardinera
925kcals
27 / Make my
in the afternoon Subway Chicken Subway Chicken
metabolism keen
If your end-of-the-week treat is usually Tikka 6in sub and Bacon 6in sub Use English mustard powder instead of
doughnut-shaped, a fruity brew at 3pm 302kcals 540kcals the jarred stu to boost the isothiocyanates
will boost your willpower. This is when JaSa Cakes Chocolate Hobnobs you spread on your sausages. These
your bloodsugar slumps and leaves you 46kcals per cake 95kcals per biscuit dilate your blood vessels and boost your
vulnerable to treats, but the tea will save Bounty Yorkie metabolism, says nutrition consultant
you from the clutches of Jammy D. 134kcals 302kcals Drew Price. What tastier way to torch fat?

RE 62
SOLUTIONS
28 / Cut calories 32 / Build a leaner 35 / Take my phone
CUT OUT AND KEEP

without thinking burger with beetroot into the kitchen
Research has shown that a 200kcal
reduction at lunch is enough to spark
Adding the antioxidant-rich root to your
patty stops your body from absorbing THREE Register with textWeight, a mobile service
that sends you reminders of your weight
weight loss, but not enough for your bad fat found in the burgers, according The years you can add loss target. Research from the Virginia
appetite to register it. So instead of research by the University of Aberdeen. to your life by going Commonwealth University Medical
from mild obesity to
the 600kcal sarnie, catch some sushi. Combine it with a burger made from Center found that regular motivational
a healthy weight.
Edamame, salmon nigiri and pumpkin turkey mince and you wont even The Lancet texts will help you lose an extra 4.5lbs.
korroke will net you around 400kcal. hanker after the cheese and mayo. Better than that one from your mate that
says, Wat pizza u want tonight bruv?
29 / Fight cravings 33 / Shop for farro

with phone Scrabble Quinoa is so 2013. As a better-all-round
36 / Turn my bedroom
alternative to rice, farro is an ancient type
into a darkroom
Next time youre torn between an apple
or an artery clogger, whip out your phone
of wheat with delicate,nutty avours. It
contains 7g protein and 3g of bre per
80% Streetlights are great for night running,
and immerse yourself in a game. A study portion, says Caroline Farrell from the The reduction in your but a menace once youre back home.
risk of Alzheimers if
by Leiden University found gamers stayed Institute for Optimum Nutrition. Its Research in the Journal of Biological
you reach middle age
strong in the face of junk food and opted perfect if you want to stave o hunger without being obese. Rhythms found that sleeping in a dimly
for healthier snacks more often than non- later in the day. The semi-pearled variety Neurology lit room can disrupt your body clock and
gamers. The trick is to play something (2.50, souschef.co.uk) is the tastiest make your metabolism less ecient.
challenging, so Plants vs Zombies is out. and the easiest to cook. Black out before you bulk out.
30 / Go dairy daily 34 / Sign up for 37 / Fork out for

Keep the blub at bay by eating a low-
the pub team supersized cutlery
calorie dairy product such as Greek
yoghurt and leave the fruit versions There are 256kcal in a pint of Stella. But
2981 Bring out the Gregg Wallace impressions
(which are packed with sugar) on you can enjoy it guilt-free without even Overweight men earn and dig into dinner with the biggest
this much less than
the supermarket shelves. As well as leaving the pub by playing 80min of spoons, knives and forks you can get
their trim colleagues.
packing enough protein to keep hunger pool or darts, both of which clock in at International Journal your hands around. University of Utah
controlled, Greek yoghurt will limit the 191kcal per hour, according to University of Obesity scientists found that diners using the
release of calcitrol, a hormone that has of South Carolina research. MH: largest utensils consumed less than
been linked with your love handles. bringing you pub science at its best. those who ate with normal cutlery.
E
I ST
ON 38 / Branch out
PH
D
=F HA
N
=I
on a longer walk
SH
MEAT
=
MA
VEG
Every time youre out for a long walk, pick

up a sturdy branch, ideally one that comes
to chest height. Walking with one promotes
longer, forceful strides which increase the
caloric cost of your march by as much as
67%, according to the Journal Strength
and Conditioning Research.
31 / Take control 39 / Neck coconut

of my portions water before training
Christmas dinner should teach you An energy drink can contain as many
one thing: its easy to underestimate as 150kcals per bottle whereas a bottle
calories, and to keep going back for of coconut water contains only 92kcals.
more. Use this handy guide to portion Going tropical still gives you the energy
sizes before cooking and never serve needed to intensify your training and
up inadvertent seconds again. replenish the electrolytes that are lost by
WIN AT DINNER BY
PLAYING PAPER, sweating. Malibu is not an alternative.
STONE, ER, iPHONE?

YOU DIDNT THINK YOUD
GET THROUGH THIS WITHOUT
SWEATING, DID YOU?
40 / Complete a 41 / Learn to fry 42 / Take a hit

High-impact sports like rugby or
brick session doing the butterfly squash cause your body to convert
This triathlon drill burns 440kcal Front crawl or breast stroke are nothing cells into lean tissue rather than fat.
and leaves you with a raised to swim home about, but get a couple A study in Research Quarterly for
metabolism: ride a bike for 15min, of lessons in the butterfly and youll Exercise and Sport found these sports
followed by a 15-min run. Without master the most fat-burning stroke in send signals to the body that it needs to
rest, hop back on the bike for 10min the pool. It burns 150kcal for every be protected by muscle rather than flab
and finish with a 10-min run. Easy. 10min you can keep it up. Not so easy. so at a cellular level it does exactly that.

RE 62
SOLUTIONS
43 / Add a weight
plate to my sit-ups
This simple tweak can add an extra
40kcal of energy usage to every 30 reps
in a session, says Blair. Perform the
classic sit-up but hold a plate to your
chest with both hands tucking your chin
in to your chest as you rise and fall. This
builds your abs as your trim the fat thats
simultaneously hiding them.
44 / Jump rope
Theres a reason this old-school exercise
is still part of every boxers training. A
study from Waseda University found that
men who performed three 10min jumping
sets burned up to 200kcal and suppressed
their appetites more successfully than
those who had a similar bike session. The
eect lasts for up to 15min after you stop
assuming you dont trip over.
45 / Love my liver
A study at the Mayo Clinic found that
adding a few drops of lemon juice into
a glass of water boosts liver function by
increasing the bile it produces. Your body
uses this to break down and burn stored
fat. Instead of glugging back your usual
tea or coee in the morning try swapping
it for zero-calorie lemon water instead.
46 / Hack into my
weight loss hormones
Put peanut butter front and centre at
breakfast to keep your blood sugar steady
and your appetite satised. Research
from Purdue University found that
peanuts and peanut butter promote the
hormone PYY in the body, which can SET YOUR FAT STORES
ON A BLACK RUN
make you feel full for up to 12 hours.
47 / Invite the baked 48 / Get pickled 49 / Take a ski lift

spud to dinner again A study published in the European
Journal of Clinical Nutrition revealed
for peak weight loss
To enjoy the low-cal benets without the
high-GI spike, scoop the cooked esh of
that diets rich in fermented foods such
as pickles, sourdough, miso and 100 Research from Nasa has found that
at altitudes above 6,000ft any
the potato from the skin, mash it with
lemon juice and replace it. This will
sauerkraut reduced belly fat by 5% over
12-weeks. Apparently, fermentation
HOURS activity results in a weight loss of
half a pound per day because of
lower the overall glycaemic index, says promotes probiotics and lactic acid, The amount of sleep increased metabolic rate. Youll also
obese people lose
Farrell. The bre will also lead to a 7.4% which assists with the digestion of other every year. burn 410kcal every hour youre on
cut in fat over ve years, the Wake Forest types of food, especially lling proteins. BMI Archives of the slope. But the real test comes
Baptist Medical Centre found. Keep the gherkin, toss away the burger. Internal Medicine with the aprs-ski fondue
130 MENS HEALTH

50 / Run straighter, 55 57 / Superset 58 / Stare out salad
CUT OUT AND KEEP
smarter and harder your weights plan You dont necessarily need to eat your
greens: by simply looking at fruit and
Posture is not usually something you This workout will raise your vegetables in the morning, youre
think about while youre on the running metabolism and pack on muscle, hardwiring your brain to make healthier
machine, however a simple torso tweak says Blair. Find a weight thats 70% decisions throughout the day, say
will amp up the calorie burn. Its natural of your max and do 4 x 10 reps with University of Leeds scientists. Theres
to lean forward, but make yourself run 90secs rest between sets. no need to paint a still life of your fruit
upright to increase energy expenditure bowl, just give it pride of place in your
every minute and make the whole kitchen and youll hit your weight loss
workout more intense, says Blair. target more quickly.
51 / Ignore pundits 59 / Crank up

like Gary Neville my bike sessions
Next time your team lose and Neville This saddle pyramid has been shown by
readies a forensic post-mortem, make a Colorado State University to strip 200
packed lunch for the next day. A study in Superset 01 extra calories per session: pedal like a
Psychological Science found that defeat LYING CABLE CURL / NARROW-GRIP PULL-UP bike courier for intervals of 20, 30, 40, 50
causes sports fans to eat more fatty foods. At a cable station, lie on the floor with the cable on a low and 60 seconds, resting for the same time
Prepare ahead of full time to cut the setting. Doing a bicep curl from this position increases before continuing to the next interval.
binge-eating response o at the source. the range of motion your muscle works through. Give Then go back down from 60 to 20sec.
your biceps a rest and work your triceps. At a pull-up
bar, haul yourself up until your chest is parallel to the bar.
52 / Turn up the heat 60 / Take her on
We all know opting for the hottest curry
can ramp up metabolism but it can also
a shopping trip
help you cut calories by slowing down Not only will you burn 302kcal plodding
how fast you eat, a study by the University around every aisle in H&M and waiting
of Rhode Island showed. Spicy food slows outside Topshop changing rooms but the
down your consumption rate giving the brownie points you earn may get you half
brain more time to interpret the stomachs an hour of another kind of therapy later in
satiety signals. Put that naan bread down. the day which results in another 65kcal.
Superset 02
53 / Sweeten my veg LEG EXTENSIONS / FRONT SQUAT 61 / Replace my
rack with peppers Your legs are your metabolisms best friend: work them cant with dont
hard and youll burn more calories all day. First, raise
No man can live on curries alone. Luckily, them at a leg extension machine. Then grab a barbell, This ones a subtle mind trick, but it
the compound that sweetens peppers rest it across the front of your shoulders and drop works. Tell yourself that dont need
has a more potent fat-burning power. into a squat until your legs are parallel to the ground. those curry leftovers rather than you
Substances called capsinoids, found cant have them. A study by University
in sweet peppers, encourage brown fat of Houston found that the D-word will
production, which reduces body fat, new boost your grit, but saying cant makes
research shows. Sweet stu, that. you feel like youre depriving yourself.
54 / Swim, bike, then 62 / Block foodies

pig out guilt free on social networks
Exercising vigorously in the evening Do you have a mate who is relentlessly
with a swim or a bike ride changes your posting junk food seles on his Instagram
metabolism on a cellular level the next or Facebook pages? Research from the
GEROGE MYERS AT YCN TALENT
morning. That means you can get away Superset 03 Carlson School of Management has
with throwing caution to the wind and BACK EXTENSIONS / WIDE GRIP PULL-UP revealed that the food porn picture habit
doubling up on your beans on toast from At a back extension machine, bend, tensing your core, can heighten the senses of those on the
time to time, according to research in then lift yourself up until your back is straight. Then, go receiving end, leading to cravings and
the Journal of Applied Physiology. back to the pull-up bar and repeat, this time with a wider extra calories. Be brutal: unfriend him.
grip to target your back muscles. Try not to grunt.

TRI-NATIONS
WINNER
CARDIFF NOTTINGHAM
THE FITTEST SURVIVORS 2013

...ARE THE WELSH! CARDIFF Every year, Mens Health pits the
good citizens of England, Wales and
In 2013, almost 10,000 hardy
souls braved Cone the Destroyer,
FIGHT OFF EDINBURGH AND Scotland against each other in our 10K
adventure race series: Survival of the
The Parkour Zone, The Inflatables and
an array of other challenging obstacles
NOTTINGHAM TO CLAIM THE Fittest. The premise is simple. The over 10 kilometres through Cardi,
country with the highest percentage Nottingham and Edinburgh city centres
TRI-NATIONS TROPHY IN OUR of competitors finishing ahead of The all before scaling the infamous
10K ADVENTURE RACE SERIES Tissot Equaliser who runs all three
courses at a steady pace claims victory
eight-foot Wall of Fame and collapsing
across the finish line.
for their nation. The prize: 12 months Every Survivor should wear their
of glory. To the losers: a year of shame. finishers medal proudly, but this
SIGN UP FOR 2014 AT MHSURVIVAL.CO.UK FACEBOOK.COM/MHSURVIVAL

MH PROMOTION
EDINBURGH
year its the UKs Welsh contingent

who can hold their heads highest.
Thanks to 6.5% of Cardiian Survivors
breasting the line before The Tissot
THANKS TO OUR PARTNERS
Equaliser, the Tri-Nations trophy has
HEADLINE
A SPECIAL THANKS TO VOLKSWAGEN
returned to the realm of the dragon. COMMERCIAL VEHICLES, REMINGTON,
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year, and bring the prestige of Tri- STUFF, HIGH5, KX, LAVAZZA, LIZIS,
Nations victory to your home country, LUCOZADE, PALMERS, PROTEIN
head to mhsurvival.co.uk and sign up WORLD, REHAB LONDON, SCHOLL,
for early bird tickets. Check out TEAPIGS, WINGMAN
mhsurvival.co.uk now for some seriously
AND FINALLY THANKS TO OUR
big discounts o our 2014 races. TEAM OF TALENTED SNAPPERS,
Gentlemen, your country needs TOM MILES, PIERRE MAELZER
you. Do not ignore the call. AND JAKE NEWELL WHO WORKED
TIRELESSLY TO TAKE THE THOUSANDS
OF TISSOT PHOTOS FOR FACEBOOK.
OFFICIAL LONDON
BIG THANKS ALSO GO TO OUR
FITNESS PARTNER INCREDIBLY ENTERTAINING MCS,
@MH_SURVIVAL MIKE SMITH AND KEITH EASTON
2014 ENTRY
NOW OPEN!
SIGN UP NOW TO GUARANTEE YOUR PLACE IN THE UKS BIGGEST ADVENTURE RACE SERIES.
HURRY EARLY BIRD DISCOUNTS AVAILABLE FOR A LIMITED TIME ONLY!
FIND US AT MHSURVIVAL.CO.UK FACEBOOK.COM/MHSURVIVAL @MH_SURVIVAL

MH PROMOTION
TIME ON
YOUR SIDE
OUTSMART THE OUTDOORS WITH
THE PRECISION TECHNOLOGY OF
TISSOTS DURABLE T-TOUCH EXPERT
If youve toughed it out at a Survival

of the Fittest event youll know
timing is everything when it comes
to putting in a good performance.
When every second counts its
crucial to have the right tools at
your fingertips.
Tissots T-Touch Expert is the
ideal companion for any rough-
and-ready sportsman, packed with
intelligent technology to help you
thrive in the great outdoors. More
than just a watch, it oers 15 easy-
to-use touchscreen functions.
Not only does it feature a handy
thermometer and altimeter, theres
also a chronograph for split times,
a compass, two alarms, a barometer
and even an azimuth function for
precision navigation.
Backed by 160 years of Swiss
watchmaking heritage, a Tissot THE EQUALIZER: ASH STEARN
timepiece can be trusted to
TRAINING AID
withstand any environment, from The T-Touch make a perfect
the everyday to the extreme. workout companion, accurately
recording data such as lap
times for fartlek and altitude
gain for hill sprints.
RACE RELIABILITY
Its ideal for keeping pace, while
the altimeter tells you how high
youve climbed. It was great for
the Edinburgh leg of Survival.
EASE OF USE
The touchscreen aspect is
intuitive and makes selecting the
right mode simple. Its also an
eye-catching accessory for
everyday wear.
EXTREME CONDITIONS
From mud and water to rain and
wind, its survived every element
withstanding a few hard knocks
T I S S O T S H O P. C O M FACEBOOK.COM/TISSOT @TISSOT on the Survival courses too!
PICK-UP
THE PACE
MASTER EVERY TERRAIN IN STYLE This years competitors would have
spotted a cool and chiselled wagon ready
drive, oering peak performance on
any terrain.
WITH THE MIGHTY VOLKSWAGEN to storm through every challenge with
class. No, it wasnt taking part in the
But it isnt all about brute force and
rugged durability. Thanks to the Amaroks
AMAROK. OUR SURVIVAL OF THE race, instead runners had the chance to car-like comfort, stylish interior and the
experience Volkswagen Amarok the optional eight-speed automatic gearbox
FITTEST SPONSOR CONQUERS ANY powerhouse pickup designed to this powerful pick-up is as dynamic in
OBSTACLE YOURE FACED WITH overcome any obstacle.
The Amarok is a true o-roader,
town as it is cross-country.
For more details, or to book a test
flexing plenty of muscle with its 2.0 litre drive, call 0800 717131 or visit
TDI engines and 4MOTION all-wheel volkswagen-vans.co.uk/amarok
V O L K S W A G E N -VA N S . C O . U K /A M A R O K
MH PROMOTION
FACEBOOK.COM/VOLKSWAGENCOMMERCIALVEHICLESUK @VOLKSWAGEN_CV
MH PROMOTION
SHORN OF THE
PRE-RACE DREAD
GO HARD OR GO HOME, GO FASTER OR THE SUPERMAN? THIS IS HOW
MANCHESTERS SURVIVAL OF THE FITTEST COMPETITORS PREPARED...
Preparation is everything. And that applies

as much to how you look as how you train.
added, er, aerodynamics). Its diicult to
look your best when caked in mud and REMINGTONS
Which is why at our 10K Survival of the as was the case in Manchester braving PRO POWER HAIR
Fittest adventure races in Manchester and
London, Remington was at the heart of the
hailstones, but those who paid a visit to
the Remington tent before storming out
CLIPPER AND
action, manning a mens grooming tent of the blocks were conspicuously BEARD TRIMMER
that provided complimentary head and stylish, even as they dunked themselves
chest shaving using Remingtons Pro into skips full of icy wood chippings. Use on wet
Power HC5800 Hair Clippers. Ladies were treated to their own or dry hair
Hundreds of eager Survivors lined up styling station featuring Remingtons Silk
to choose from three race day options: Go range, and every competitor who received Hair clipper,
Hard Or Go Home (a full head shave for a complimentary cut or style had their beard/stubble
added ferocity); Go Faster (stripes shaved photo taken and uploaded to Remingtons trimmer in one
into the temples for added speed); and Facebook page. See for yourself at
The Superman (a full chest shave for facebook.com/remingtonuk Pro Power
motor, ensuring
a faster,
smoother cut
Titanium
coated and
self-sharpening
blades
Lithium
powered, with
120 minutes
cordless run
time & USB
charging
REMINGTON.C O.UK FACEBOOK.COM/REMINGTONUK @REMINGTONUK

2013
S
ME N
TH
HE AL
Academy
of
Style
Upgrade your 2014 uniform and stand out from
the masses. Part etiquette, part science: a peek at
MH s cheat sheet is all you need for straight As
Edited by Dan Rookwood Photography: Richard Dawson Styling: Eric Down
CU RRICU LU M
9am Registration: Lay out your back-to-school accessories p143
10am Computer Studies: Navigate the January sales online p145
11am Uniform Inspection: The seasons dress code and how to crack it p146
12pm School Photo: Reclaim your youth with age-defying products p150
2pm Chemistry: Boost your brainpower with the right fragrance p153
3pm Examination: Are you bottom of the style set or a dierent class? p155
4pm Geography: Where in the world youll nd the kit of 2014 p156
GUTTER CREDIT
MAN
V
WEEK
30-DAY
FREE
TRIAL
MAN WINS.
NEW
Swipe it, read it, book it, buy it: with its tight edit, smart content and enhanced functionality, the new
interactive Esquire Weekly delivers everything the modern man needs to take on the week and win.
FOR YOUR FREE TRIAL GO TO THE APPLE APP STORE AND SEARCH ESQUIRE UK.
Lesson 01 REGISTRATION
WORDS: ERIC DOWN | DIARY180 SMYTHSON | RED PEN 135 MONTEGRAPPA | GREY PENCILS 28 AND INK 27.50 CARAN DACHE | YELLOW AGENDA 16 PURPLE AGENDA 14 BOTH MOLESKINE | MOMA STAPLER 45 AND SHARPENER 6 LABOUR AND WAIT | BROWN PENCILS (PART OF A SET) 38 GRAF VON FABER-CASTELL AT HARRODS
Class DEM
Y
ACA
OF
E
S TYL
Ink positive
Fountain Pen 180 Time costs money
Seen not heard Is your smartphone Watch 1980
Keep it zipped Glasses 89 making you sad? A study If youre always watching
from Michigan University
Pencil case 75 Ace and Tate are beating
found people who often
the clock waiting for
the bullies with their home time, invest in
Find a case so good you tweet and surf at the
classy geek opticals. this smart wrist candy.
will want to use it, not same time have 70% more
Produced in the same Its night-friendly face
just cover it in Tipp-Ex. depressive symptoms. So means you can dash
A study in the Journal of factories as big brands,
send a friend a note. It straight into the dark
Cognitive Neuroscience their prices are fixed at
might make you both
89. You dont need an when the bell rings.
revealed youll find it smile (lose the emoji).
A* in maths to work out mauricelacroix.com
easier to learn and recall montegrappa.com
a new language if you
write letters by hand.
thats a massive saving.
aceandtate.com
* *
aspinaloflondon.com
* *
Hot desking *Hit the write note

Notepad 10
Pack up these smart tools to take Writing rather than
typing aids your
your work straight into the top set
creativity, says
*Do the maths productivity coach
Natalie M Houston.
ive Tinder a rest and pay attention spa Sorry, where Geometry set 80 Itll help your memory
G attention at the back. An
over-reliance on smartphones
were we? Oh yeah. Returning
to the days of pen and ink
Rules are made to be
broken. But not this
too, according to our
notes from an Ottawa
one its made of metal University study. At
is making us more stupid. could help boost creativity, and itll keep your work least we think thats
According to a 2013 study improve your memory and in line as part of this what they said
by the Pew Research Centre, dramatically reduce your old school geometry Moleskine at
set. A head for figures selfridges.com
our mobiles have created phone bill. Get back to the old never hurt anyone
a digital generation of easily school with these analogue Tiger Woods aside.
distracted people with short stationery supplies. Tom Dixon at
selfridges.com
Page 143
MH PROMOTION
HIT THE
RIGHT
NOTE
LACOSTE
TOUCH
OF PINK
A subtle blend
of jasmine and
citrus fruits;
youthful and
FIND THE PERFECT SCENT FOR THE feminine.
(26 for 30ml)
WOMAN IN YOUR LIFE WITH LACOSTE
M
en might be tempted to
splash out on any old
cologne but women are far
more discerning when it
comes to finding a fragrance to call their
own. And while perfume seems like
the ideal gift for the lady in your life,
choosing the right one can be a musky
minefield fraught with complication.
Fortunately, Lacoste is taking the
challenge out of Christmas. Its new
personality-matching system sidesteps
perfume panic buying, allowing you to
select a fragrances to suit your partners
every mood and style.
For the chic, modern woman theres
Eau de Lacoste a crisp and elegant EAU DE
LACOSTE
perfume, evoking the scent of a clean Punchy pineapple
cotton shirt with fresh notes of citrus with deep vanilla
followed by lingering aromas of vanilla notes; makes an
elegant, lasting
and sandalwood. Its perfect for those impression.
looking to make an impression on the (33 for 30ml)
festive party scene.
For the youthful and free-spirited,
Touch of Pink oers a classic feminine
scent with delicate fruit and floral notes HIS
of orange and jasmine. Its the ideal
gift for lively and independent ladies
with a bit of a playful side.
Once youve found the perfect L.12.12 L.12.12
Lacoste fragrance for her, capture your BLANC NOIR
own personality with the Eau de Lacoste A classic crisp Notes of basil
and woody aroma and intense
L.12.12 collection. Its available in five for the sharply chocolate for
masculine varieties Noir, Rouge, Vert, styled man with the strong and
Blanc and Bleu with each edition perfectionist sophisticated
tendencies. influencer.
representing a dierent mood. (28 for 30ml) (28 for 30ml)
VISIT LACOSTE AT FRAGRANCES.LACOSTE.COM/UK/HOME TO FIND THE IDEAL FRAGRANCE FOR HER THIS CHRISTMAS
Lesson 02 Class COMPUTER STUDIES DEM
Y
ACA
OF
E
S TYL
Turn on, Log in, Checkout

10: Save money, time and frostbite by swiping a deal online. 20: Go to 10. 30: Run!
MAKE THE
A-GRADE
Not shopped out
yet? Revise our style
teams best tips and
save even more
FOR 24/7 BARGAINS

Etailer asos.com
has a permanent sale
section on its site
worth checking.
Subject: Do your Subject: Put it in Subject: Buy the
FOR BIG NAMES
homework reverse Browns boutique bbasics
(brownsfashion.com)
From: Damien Paul, buying From: Laura Percival, online has a store called From: Simon Chilvers,
manager for retail site content manager for Labels For Less: ideal menswear director at
matchesfashion.com selfridges.com for label junkies in matchesfashion.com
search of a deal.
Maximise your chances of success Use this simple tactic to outank Your best sales approach is simple:
by browsing the site before the sale competitors in the inital rush when FOR RESEARCH look for classic items, made in quality
begins and bookmarking the pages the sale goes live: simply work your Consumer advice fabrics and cut in the simplest shapes.
with the items you want. This way you way up from the bottom of the page site moneysaving Basically, the things that form the
expert.com lists all
wont waste time relocating them and or from last page in your search. Most backbone of your wardrobe. If youll
current high-street
potentially lose out to another buyer in people automatically start at the top, sales, the amount wear them regularly, they are genuine
the virtual tug-of-war for size. If your and browse down so youre likely to discounted and how bargains. Shoes and coats are worth
size does sell out, its more prudent have less competition and a lot more long theyll last. looking at rst; these are items you
to buy a size up and have it tailored to breathing space if you review the will get the most wear out of and can
FOR SAMPLE SALES
t than to gamble on a size smaller. items at the end of the list rst. Check The Music aord to spend a little more on.
Room (themusic
room.co.uk/events).
They host regular
sample sales from
brands like Mulberry,
Gieves & Hawkes and
Dunhill. Weve even
spotted celebrities
picking up cut-price
Kilgour suits. Were
looking at you Jimmy
Carr (and dapper
youre looking too).
Set WHAT TO
Subject: Add to your Subject: e your BOOKMARK
Subject: Be a
want list alarm follower
TOP OF THE CLASS
From: Jodie Harrison, UK editor From: Mei Chung, menswear amazon.com, asos. From: Tim Sturmheit,
of mrporter.com buyer at brownsfashion.com com, brownsfashion. fashion buyer at
independent boutique com, harrods.com, oki-ni.com
matchesfashion.
A lot of sites have an add to wishlist Its always best to shop last thing at com, mrporter.com, Online shopping can feel impersonal,
or add to cart functionality which night or rst thing in the morning. selfridges.com, but etailers reward loyalty. If you buy
thegreat-divide.com,
makes sales shopping easy. You can Stock generally goes live at midnight your Christmas gifts from a particular
urbanoutfitters.co.uk
browse at your leisure before the or at 8am so thats the best time to get site and sign up for their newsletter,
sale starts when youre not under the widest selection of products and COMPARISON SITES theyll remember you come January.
time pressure then virtually put sizes. If your item is out of stock try shoppingvouchers. Regular customers often get access to
it all to one side. Youll have signed checking back in on Thursdays for co.uk, voucher items at discount prices up to a week
codes.co.uk
up for the newsletter alerts so when stock refreshes. It can vary from site to before the sale ocially starts. Keep
the sale begins you can go straight site depending on how quickly their CASHBACK SITES your nger on the social media pulse
to checkout while everyone else is stock sells but most websites generally kidstart.co.uk, too: Facebook and Twitter fans are
still madly scrabbling around. top up before the weekend rush. quidco.com often rewarded with sales previews.
Page 145
Lesson 03 Class UNIFORM INSPECTION
From left to right
AMAURY
Coat 150
French Connection
.
Scarf 125
Tods
.
Jacket 90 and
trousers 50 both
Next
.
Polo neck 110
Chester Barrie
.
Boots 399
Mr. Hare
.
Document holder 90
Massimo Dutti
STEPHANIE
Coat 464
Pinko
.
Roll-neck 45
Massimo Dutti
.
Trousers 79
COS
.
Shoes 340
Dsquared2
.
Necklace 275 and
bracelet 125 both
Kate Spade New York
Rule No. 01
Colourful
language is
verboten
BEND IT Use your tie in more

imaginative ways opt for a
strong colour like yellow, with
a classic pattern to add a
focal point to your outfit,
without being garish.
Rule No. 02
Suits must be
worn with a
shirt and tie
BEND IT A slim-fit shirt
buttoned to the top is an
acceptable alternative, as
is a slim polo neck, adds
Seamons. Match it to a minor
colour in a patterned suit.
Page 146
Y
DEM
ACA
OF
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JOHN
Coat 599
Marks & Spencer
.
Suit 575
DKNY
.
Cardigan 150
Polo Ralph Lauren
.
Shirt 125
Smyth & Gibson at
Selfridges
.
Tie 148
DSquared2
.
Tie slide 85
Chester Barrie
.
Gloves 89
Tiger of Sweden
.
Shoes 285
The Kooples
HARRISON
Coat 1252
John Varvatos
.
Jacket 109,
waistcoat 50 and
trousers 50 all
Montague Burton
collection at Burton
.
Shirt 85
Polo Ralph Lauren
.
Boots 380
BOSS
.
Bag 140
The Cambridge
Satchel Company
Perhaps EL James is to blame, but
Greys
this term youll be seeing more shades
of grey than a housewives book club.
Thankfully this is one menswear
trend that is easy to buy into. Grey
suits everyone. Its also a versatile
anatomy
blank canvas on which to add colour
through accessories. And as youll see
on the following pages, it lends itself
readily to patterns such as checks,
houndstooth and herringbone on
a range of wintery textures such
The lowdown on this terms achromatic as wool, annel and tweed.
Allow us to present your Monday
trend with ways to lift it out of uniformity to Friday dress code for 2014. Anyone
disobeying the rules can expect to be
Photography by RICHARD DAWSON Styling by ERIC DOWN punished. Not like that.
147 Page
Lesson 03 Class UNIFORM INSPECTION
From left to right
STEPHANIE
Coat 1170 and
Jumper POA both
Ermanno Scervino
.
Skirt 1925 Loewe
Rule No. 0
033 .
Shoes 535
Nicholas Kirkwood
A suit jacket .
Bag 220
cant be worn
be worn Michael Kors
as a blazer .
Watch 279
WORDS: DAN ROOKWOOD | HAIR: KEVIN LUCHMUN USING LABEL M | MAKE UP: ANNA GIBSON AT UNTITLED LONDON USING CHANEL LE WEEKEND + CHRISTMAS 2013 | FASHION ASSISTANT: RICCARDO CHIUDIONI | PHOTOGRAPHERS ASSISTANT: GUS PALMER
Michael Kors
.
BEND IT This stands if its Bracelet 10
cut longer than a blazer. You Freedom at Topshop
can get away with a cropped
AND SIMON CLEMENGER | GROOMING ASSISTANT: DANIELE BOSCHETTI | MODELS: STEPHANIE CHERRY AT NEXT MODEL MANAGEMENT, AMAURY VAN LIMBERGEN, HARRISON GRIFFITHS AND JOHN SCHWENZER AT ELITE MODEL MANAGEMENT
jacket if it doesnt fall past JOHN
the base of your spine, says Jacket 80
Topman
designer Oliver Spencer. .
Shirt 85
Polo Ralph Lauren
.
Tie 69
Tiger of Sweden
.
Trousers 350
E. Tautz
.
Shoes 720 and
briefcase 1450 both
Prada
.
Glasses 195
Eye Respect
.
Pen 600
Caran DAche
.
Pocket square
(stylists own)
Rule No. 04
Trousers
must be the
correct length
BEND IT Formal trousers
should sit just on the
shoe, with no puddling of
material, whereas turn-ups
are permitted on the less
formal denim and chinos.
Page 148
Y
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ACA
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Rule No. 05
Skinny ties are
being phased
out this term
BEND IT Exemptions will
be made for pupils who are
slight of frame on the basis
that narrow ties, collars
and lapels can appear more
suitable to their proportions.
Rule No.
0
06 From left to right JOHN Socks 15 Falke
.
Scarf 45
Blazer 1035 and Johnstons of Elgin
No fighting. HARRISON trousers 300 both Shoes 195 Tie 148 DSquared2
Coat 1065 Ports 1961 Russell & Bromley .
Too many E. Tautz . . Shirt 125
patterns clash . Tie 180 Berluti Briefcase 1140 Smyth & Gibson at
Waistcoat 305 and . Valentino Garavani Selfridges
trousers 327 both Tie slide 25 .
BEND IT Instead of sticking John Varvatos Simon Carter AMAURY Bag 1686
. . Coat 600 BOSS
to one patterned piece Roll neck 135 Pocket square 55 .
Givenchy by
Riccardo Tisci
as a focal point, you can John Smedley Hunter Gather Tie clip 85 .
combine diferent patterns . . Chester Barrie Shoes 285
Shoes 720 Prada Shirt 125 .
if you keep your outfit Smyth & Gibson at Suit 895
The Kooples
.
monochrome, says Spencer. Selfridges CH Carolina Herrera Watch 1620
Rado
DEM
Y Lesson 04 Class SCHOOL PH O
PHOTO
ACA
OF
E
S TYL
h years
Retake the
Avoid schoolboy grooming errors and self-Photoshop using youth-giving products
Monday
o Thursday
Subject: Shave off a year Subject: Freshers choice
Baxter of California Super Close Bleu de Chanel eau de toilette
Shave Formula 16 harrystedman.com 46 boots.com
Homework: Start the week feeling fresh Homework: A study by Chicagos Smell &
with a clean-cut look. Pretend Taste Treatment and Research
like puberty never happened Foundation found that people
thanks to botanical extracts in wearing grapefruit-infused scents
Baxter of California Super Close are estimated to be an average of
Shave Formula shave oil. It holds six years younger than they are.
moisture on your skin and draws Make yourself seem considerably
more hair towards your razor for fresher-faced with a spritz of Bleu
a closer cut, then seals the roots de Chanel eau de toilette, which
with soothing peppermint oil for features long-lasting middle notes
baby-bottom smoothness. of the distinctive citrus fruit.
Tuesday Friday
Subject: Face off spots Subject: Cream of the class
Bulldog Original Face Wash Perricone MD Photo Plasma
5 boots.com 54 perriconemd.co.uk
Homework: To erase blemishes caused Homework: It might be the winter term now,
by extra-curricular activities, but you still need SPF in your
Bulldog Original Face Washs anti-ageing moisturiser to protect
deep-cleaning natural minerals your face from UV and reverse
act to ensure spot-induced trauma the eects of sun damage to your
stays in the past. It also contains skin, which you suered during
a green tea compound reported the summer. Perricone MD
by the Archives of Dermatology to Photo Plasma protects against
reduce skin damage caused by free the most common skin aggressors:
radicals. Younger skin is one thing UV damage, dehydration and
we wouldnt mind having back. extreme cold, says Jaye.
Wednesday Saturday
Subject: Sight for poor eyes Subject: Lay it on thick
Tom Ford under eye concealer Label M Thickening Cream
32 selfridges.com 13 lookfantastic.com
Homework: If your under-eyes look like a Homework: If your schoolboy hairline is but a
brutal report card, wipe the slate fond memory, a bit of extra tuition
clean with the subtle under-eye can help. Just grab your girlfriends
concealer from Tom Ford and hairdryer and a dash of Label
yes, before you ask, its for men. M Thickening Cream. Evenly
It works to lift dark circles or distribute the cream throughout
blend over blemishes, says Marcus the hair and massage throughout.
Jaye, founder of mens style and The dryers heat helps to swell the
grooming website thechicgeek. hair to give a thicker nish, says
co.uk. Think of it less as make-up, British Hairdresser of the Year
more as Tipp-Ex for transgressions. nalist Kevin Luchmun.
Page 150
T W 4 0 7 4 8 MM
www.twsteeluk.com
Lesson 05 Class CHEMISTRY DEM
Y
ACA
OF
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*SWOT A HEADACHE
Boss Bottled
*PAY ATTENTION Forget giving the apple
to the teacher keep it or
at least wear a fragrance
AT THE BACK that has it at its core. A
Creed Original Vetiver study by the Smell and
Vetiver is a key ingredient Taste Treatment and
in many fragrances, and Research Foundation
its essential oil will boost
concentration, increase
showed that the smell
can help headaches. It
*REVISE FOR TESTS
oxygen levels to the brain only works, however, if Acqua Di Parma
and calm hyperactivity. you like an apples taste. Blu Mediterraneo
That made you sit up and 29 for a 30ml bottle The University of
listen, didnt it? With theperfumeshop.com Liverpool found students
extracts from both root who wore the same
and leaves, this gives you fragrance for an exam
a double dose. as they had done when
150 for a 75ml bottle revising showed better
creedfragrances.co.uk recall. The scent used
was bergamot, which
is abundant in this
Bergamotta di Calabria.
Thats your chemistry
lesson done then.
52 for 75ml John Lewis
*GO TO THE TOP

OF THE CLASS
Oxford & Cambridge
by Czech & Speake
A study by Wheeling
Jesuit University
showed the smell of
peppermint, found in
this cologne, can aid
mental ability and
athletic performance.
Perfect to boost marks
Weird
e Science
in the classroom and on Ditch the ProPlus: use your scents
the athletics track.
85 for a 100ml bottle to boost IQ, memory and stamina
czechandspeake.com
*POWER THROUGH
DOUBLE LESSONS
Eau de Lacoste
L.12.12. Rouge
Citrus notes are
energising, but spicy
*STAY UP AND PULL
ones like cardamom,
AN ALLTNIGHTER
ginger and black Thierry Mugler A*Men
pepper are invigorating Try snifing cofee to feel
too, says perfumer its efects quicker, says
WORDS: LEE KYNASTON | PHOTOGRAPHY: RICHARD DAWSON
Azzi Glasser. This has Joe Vinson, professor

all three to keep minds of chemistry at the
fresh all afternoon until University of Scranton.
the home-time bell. Wake up and smell it
28 for 30ml the indeed. With its strong
fragranceshop.co.uk cofee note, this scent is
perfect for late revision.
39 for a 50ml bottle
houseofraser.co.uk
Page 153
Lesson 06 Class EXAM DEM
Y
ACA
OF
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Spot the differences to score top style points and ensure youre not the odd one out
Q1 Marks Q5 Marks
Which of these combinations is correct? out of Match these fragrance ingredients with their benefits out of
Explain your reasoning Bergamot Reduces fatigue
2 Apple Boosts concentration 4
a. b. c. Vetiver Improves memory
Peppermint Eases headaches
Q6 Marks
Explanation: Name each of the following patterns out of
Q2
Match up the pictures of these shoes with their correct names Marks
Penny loafer Monk strap Derby out of
Brogue Chelsea boot
5
a. c. e. a. b. c. d.
b. d. Q7 Marks
Which will make you look more svelte: stripes or hoops? out of
Show your justification below
2
Q3 Marks
What is a placket? out of a. b.
a. The small coin pocket on a pair of jeans
b. A plastic jacket 1
c. An opening in a garment that covers fastenings
Q4 Marks
Your tie should never be visible beneath the collar. Spot the out of
four other diNerences between these two pictures
4
Explanation:
Q8 Marks
Complete these famous quotes and name who said them out of
Luxury is the opposite of... vulgarity (Coco Chanel)
a. Fashions fade, style... 8
b. It is only shallow people who do not...
c. Some of the worst mistakes in my life were...
d. Style is knowing who you are...
Answers
not giving a damn (Orson Welles) headaches, vetiver boosts concentration, Grades Marks out of 30
Wilde), c. haircuts (Jim Morrison), d. and 5 Bergamot improves memory, apple eases 25 or more: A* Coolest in the class!
Laurent), b. judge by appearances (Oscar knot, shirt not ironed, collar too big for neck
15-24: B+ Youre in with the in-crowd but
you must concentrate better in class.
contours so clearly 8 a. is eternal (Yves Saint is shorter than back, no dimple below the
houndstooth. 7 Hoops: they dont highlight d. Chelsea boot, e. Derby 3 c 4 Front of tie
Wales check b. gingham, c. herringbone, d. 2 a. Penny loafer, b. brogue, c. Monk strap, 5-14: C Must try harder.
peppermint reduces fatigue 6 a. Prince of 1 b: the tie, collar and lapel are in proportion Below 5: F Style outcast. Detention all week!
Page 155
Y Lesson 07 Class GEOG
GEOGRAPHY
DEM
ACA
OF
E
S TYL
Stockists
Aspinal of London Labour and Wait
aspinaloflondon.com labourandwait.co.uk
Berluti Loewe
berluti.com 0207 499 0266
Boss Louis Vuitton
hugoboss.com louisvuitton.co.uk
Burton Marks & Spencer
burton.co.uk marksandspencer.com
Cambridge Satchel Massimo Dutti
Company massimodutti.com
cambridgesatchel.com Maurice Lacroix
Caran DAche mauricelacroix.com
carandache.com Moleskine
CH Carolina Herrera selfridges.com
0203 4410 965 Montegrappa Harrods
Chester Barrie 0207 730 1234
chesterbarrie.co.uk Mr Hare
COS mrhare.com
cosstores.com Next
Crombie next.co.uk
crombie.co.uk Nicholas Kirkwood
DAKS nicholaskirkwood.com
0207 409 4000 Pinko
DKNY pinko.it/en-gb
dkny.com Polo Ralph Lauren
DSquared2 ralphlauren.com
dsquared2.com Ports 1961
E Tautz ports1961.com
etautz.com Prada
Ermanno Scervino prada.com
020 7235 0558 Rado
Eye Respect rado.com
eyerespect.com Russell & Bromley
Falke russellandbromley.co.uk
falke.com S T Dupont
Freedom at Topshop HE F
THE FACULTY stonemarketing.com
topshop.com Simon Carter
French Connection Oliver Spencer simoncarter.net
Headmaster of
frenchconnection.com tailoring, gentlemans Smyth & Gibson
Gieves & Hawkes outfitter selfridges.com
gievesandhawkes.com Smythson
Givenchy by smythson.com
Helen Seamons
Riccardo Tisci Deputy head of fashion Stuart Weitzman
givenchy.com at The Observer, STEPHANIE
.
AMAURY
.
JOHN
.
stuartweitzman.com
Graf von Faber-Castell uniform inspector Coat 1170 Coat 895 and Coat 1144 The Kooples
harrods.com Ermanno Scervino shoes 375 Wooyoungmi thekooples.co.uk
. Gieves & Hawkes .
Hunter Gather Marcus Jaye Dress 310 . Suit 795 Tiger of Sweden
huntergather.com DKNY Suit 600 DAKS tigerofsweden.com
Class geek at . Boss .
Jrme Dreyfuss thechicgeek.co.uk, Bracelet 9 . Poloneck 110 Tods
grooming chemist Topshop Shirt 125 Chester Barrie
jerome-dreyfuss.com . Smyth & Gibson . tods.com/uk
John Smedley Document at Selfridges Briefcase 1050 Tom Dixon
holder 160 . Smythson
johnsmedley.com Simon Chilvers Jrme Dreyfuss Tie 160 . selfridges.com
. Shoes 595
John Varvatos Head boy of menswear Shoes 274
KrisVanAssche
. Nicholas Topman
matchesfashion.com at matchesfashion.com, Stuart Laptop sleeve 585 Kirkwood topman.com
IT expert Weitzman Louis Vuitton
Johnstons of Elgin . Valentino
johnstonsofelgin.com Watch 1790 valentino.com
Maurice Lacroix
Kate Spade New York Josh Sims Wooyoungmi
0207 836 3988 Scientist of style, mrporter.com
chief examiner and
KrisVanAssche
support teacher
krisvanassche.com
Page 156
BOB MARLEY MARLEY Fifty-Six Hope Road Music Ltd., 2013.
Right of Publicity and Persona Rights - Fifty-Six Hope Road Music Ltd.
www.bobmarley.com
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CAN PARTY
DRUGS CURE
DEPRESSION?
DO PRESCRIPTION
MEDS POSE ANY
THREAT?
WILL ACID
SCRAMBLE MY
BRAIN?
SHOULD YOU
EVER TRUST
AN ADDICT?
WHAT WILL
KETAMINE DO
TO MY HEAD?
IS CANNABIS
SAFER THAN
CIGARETTES?
Identify the hits from the

IS COLD TURKEY myths to find out how much
THE SMARTEST
STRATEGY? your body can really take

MH DRUGS QUIZ
Q1 \ Q3\
How long does cocaine
remain in the body? Taking regular doses of
Human Growth Hormone
!A One (HGH) can
hour
A Extend your life
B Make you an inch taller
C Cut your sprint time

!B One
day
!C Three
days
Answer: C While the efects C Ignore the bro science: injecting HGH
wear of after 30 minutes, the wont add years to your life or inches to
comedown can last for days, your height (we assume youre past
reports drugs advice service puberty). What it can do is increase your
Frank. And itll be a while speed, according to a study in the Annals
before you can flush away the of Internal Medicine. Its the first trial to
evidence: your urine will test prove HGH boosts athletic power.
positive for up to 72 hours.
Q2\ Q5 \ Q6\
How many adults in the
Prescription UK have taken illegal drugs Tough love
meds can be at some stage in their life?
is the best
just as harmful
as the stuf on way to help
the streets... A someone
3 million
A
overcome
A
TRUE
Cure depression serious drug
B problems,
Improve vision
right?
B
8 million
A B
TRUE FALSE
B C
FALSE Increase
your IQ
C
A Drugs are drugs and 12 million B A Harvard study found the
all have their side efects. cold-turkey treatment isnt
US government research efective. You cant simply
found more people died starve out addiction; there
last year from overdosing A Ketamine can fend of the black dog. are too many genetic factors
on prescription pain One dose can last for seven to 10 days, said C One in three Brits has tried at play. Drug dependency
medication than were one Yale psychiatrist. Just after he stopped illegal drugs at some point, cant actually be cured, only
killed in car accidents. chasing pink dragons round the kitchen according to the Home Ofice, managed. Of course, Charlie
with 9% in the last year. Sheen is a law unto himself...

01 \ 2014
Q7 \ Q8\ Q12\
The lower your IQ, the You can score a
more likely you are to have Cannabis psychedelic high
dabbled with illegal drugs from taking
!A
Intensifies pain ground nutmeg
A !A True
TRUE !B !B False
Removes pain
!C
Makes pain
more bearable
B
FALSE A OD-ing on nutmeg can
leave you in a trance state,
reports Emergency Medical
Journal, but youd need to
polish of the entire jar and
nausea is a common side-
efect. Really, youre better of
sticking it over your porridge.
B A Cardif University study C Lighting up might make you
found that people with IQs
above average are more likely
mellow, but it wont get rid of
that headache. Oxford Uni
C According to The University of Texas, the
lethal dose of cafeine is 5-10g (your standard
Q13\
to have tried drugs. The reports that cannabis doesnt cofee-chain ofering contains about 0.1g). Drugs are the only
reason: brighter sparks are remove pain it simply alters At Costabucks prices, frankly the bill would way to cure pain
prone to boredom and more your emotional response, make you want to end it there and then.
open to new experiences. so youre less bothered by it. A B
TRUE FALSE
Q10\ B In fact, 97% of UK doctors
What percentage of weightlifters use performance-enhancing drugs? have prescribed a placebo,
3% 12% 25%
!A !B !C according to Southampton
Uni. Thats because the mind
is your best tool against pain:
simply believing a sugar pill
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 will work triggers the release
B Around 12% of weightlifters and bodybuilders are said to have tried upping their gains with of potent natural painkillers.
performance-enhancing drugs, found a study by Harvard Medical School
Q14 \
Q11\ !A
Cocaine
!B
MDMA
!C
LSD
!D
Magic
Regularly taking illegal
substances will do what
to your sex life?
Match mushrooms !A Improve it
the drugs !B Knock it on the head
to their
innocent
lesser-
known 01
Relieves
02
Cures
03
Soothes
04
Treats
uses OCD alcoholism wounds PTSD
B Hard drugs come with
undesirable consequences.
A Queens University study
A3 Cocaine has anaesthetic properties (Cochrane University) B4 MDMA allieviates found that cannabis afects
symptoms of post-traumatic stress (Journal of Psychopharmacology) C2 LSD helps receptors in the penis, which
alcoholics break the addiction (Norwegian University of Science and Technology) significantly impairs your
D1 Shrooms reduce obsessive compulsive behaviour (University of Arizona) ability to maintain an erection.
Cocaine has a similar efect.

MH DRUGS QUIZ
Q15\ Q22\
Drugs are bad, mkay. But how bad? Rank these drugs in order of how Men are
damaging they are to your health, lifestyle and those around you
more likely
A B C D E F to
Cocaine Alcohol Meth Heroin Tobacco Ecstasy !A
Take up smoking
!B
Try illegal drugs
B Government stats show
around 20% of Brits smoke,
while 37% have tried illegal
MOST HARMFUL LEAST HARMFUL drugs (14% take them on
a regular basis, says the
Correct order Alcohol, Heroin, Meth, Cocaine, Tobacco, Ecstasy (according to The Lancet)
NHS). These odds are even
higher if you went to uni or
Q16\ Q18\ live in central London.
Addicts dont make for You smoke, but
very empathetic friends you can give up at Q23 \
All drugs come with
any time, right? negative side efects
A !A True
A TRUE !B False
TRUE
B
FALSE
B It takes six attempts on
B
average before a man quits
FALSE for good, say Harvard bods.
If you wont do it for your
health, do it for the 1500
a year youll save.
Q19 \
Smoking marijuana three
B In fact, studies at Johns
Hopkins University found
A Thats according to a study by the times a month will... taking magic mushrooms can
University of Granada, which found that lead to a positive personality
men who regularly took drugs (both A change, making you more
illegal and prescription) struggled to Have no efect on open-minded and creative.
recognise other peoples emotions. lung capacity C Thats right per day. These
Q17\ figures, from research by The

World Health Organization, add
Q24\
up to roughly 2.5 million people The efects of
Cocaine is only B every year, worldwide. anabolic steroids
psychologically, Impair your
lung fuction
wear of if you
not physically, stop taking them
addictive Q21 \
Smoking crack cocaine is far more
!A
True
dangerous than snorting cocaine?
A B A The American Medical !B
Association found that those A B False
TRUE FALSE who limited themselves to TRUE FALSE
just three tokes month saw B Scientists are still unsure
B Studies from Cambridge University no drop in lung function. But B The supermodels choice isnt superior. of the long-term damage,
show regular cocaine abuse enlarges its bad news for pot-partial The Journal of the American Medical with the British Journal of
your brains reward system, making you athletes: at chronic levels (ie Association reports that, while smoking Sports Medicine concluding
more vulnerable to the drugs efects daily use) breathing function gets it into your system faster, the basic that steroid abuse can cause
and more willing to risk the downsides. was notably reduced. physiological efects are the same. lasting mental health issues.

01 \ 2014
Q26\ Q28\
Q25\ Marijuana is Dropping acid will turn you insane
How many deaths addictive
are attributed to !A
cannabis use each
year in England True
and Wales? !B
500
!A False
A
True
!B
100
B
False
A Forget that guy who told you hes

!C smoked every day for 20 years but B Taking LSD does not increase your risk of mental illness, according
50
could stop tomorrow. The American to the Norwegian University of Science and Technology. They analysed
Psychiatric Association reports that more than 22,000 people who had used psychedelics and found no
10% of us are predisposed to develop link to mental health problems. If you exclude a penchant for tie-dye.
an addiction to the drug. Weed it out.
!D
10 Q27\
All stimulants come
Q29 \
Everyday items can give you a false positive on drugs tests
D Though well over two with an energy crash A B
million people were
believed to have dabbled
TRUE FALSE
with weed in 2011, only A
A A snort of Vicks can make you test
seven died as a result, TRUE positive for meth, found the UCLA, while
according to the Odice the Journal of Forensic Sciences
of National Statistics. In says poppy seeds could give
comparison, there were a similar result for heroin.
112 deaths from cocaine B
and 596 from heroin or FALSE
morphine that same year.
However, research is far
from conclusive as the B The US Food and Drug Administration
exact edects of the green reports that modafinil keeps you alert
stud on your grey matter just like cadeine without side edects.
are still unproven. Its only available on prescription though,
so stick with your ProPlus for now.
PHOTOGRAPHY: GETTY | ILLUSTRATION: ALCONIC AT SYNERGY ART | ADDITIONAL PHOTOGRAPHY: ALAMY
How high 0T10 11T20 21T29

THE STRAIGHT MAN MR MODERATION UP AND AWAY
is your Congratulations! Looks like OK, you may have dabbled, but Be warned: Bolivian marching
score? youll never need to borrow urine
from a vicar to pass a random
youre certainly no Pete Doherty.
Just dont underestimate the
powder can lead to English mouth
and its not just the disruption
drugs test. But dont look too power of an addictive substance to your rinse-and-floss routine.
smug you might not be as clean on your brain chemistry. Drugs can A study published in General
as you think. Psychologists in release between two and 10 times Dentistry found that recreational
Connecticut found Coca-Cola the amount the natural reward of drug taking was as unkind to teeth
is potentially just as addictive as pleasure hormone dopamine will as a hardcore fizzy-drink habit.
cocaine. Were hardwired to ferret and they do it faster and more Drugs such as methamphetamine
out high-sugar foods, which reliably. Safe ways to get your and cocaine increase the acidity
stimulate the same parts of our daily dopamine fix include listening in your mouth, wearing away your
brain as illegal drugs. With the to your favourite songs (this will tooth enamel not to mention the
white stud linked linked to obesity, raise levels of the hormone by 9%, grinding. The result is that your
diabetes and heart failure, health according to researchers at McGill teeth can become cracked and
odicials in Holland have even University in Montreal) and eating discoloured. Researchers suggest
called for sugary foods to carry foods high in the amino acids you drink a lot of water and chew
cigarette pack-style warnings. tyrosine (red meat, eggs, peanuts) sugar-free gum to neutralise the
Be wary of those clean vices. and betaine (beetroot, spinach). edects. Or, you know, just say no.

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ONE WORD
ANSWER #2
QUESTION
WHATS SMALL, FURRY

AND FIGHTS DEPRESSION?
ANSWER
Kiwi
PHOTOGRAPHY: JOHANNA PARKIN | FOOD STYLING: JACK SARGESON
G
ive your blues a slice of green. The Journal of Nutritional Science
found that eating two kiwis a day for six weeks reduced stress and
anxiety levels by a third. The fruits massive vitamin C cache improves
enzyme activity, producing enough metabolic energy to immediately lift your
mood. So how do you get the best from them? Some swear by spooning out the
flesh, while others take a knife to the outside. Both are wrong. By swerving the
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PT 01.2014 STARTERS ORDERS
05
CONTENTS
DRESS
THE PART
Gear to give
you a push
from the
YOUR BLUEPRINT FOR A BETTER BODY moment you
step out of
the door
30
ESSENTIAL SUPPS
Nutritional shortcuts
to the body you want
06 EDITOR
GYM-FREE FITNESS
See impressive results
28 Toby Wiseman
SENIOR EDITOR
at home: all win, no fee
5K MADE EASY David Morton
Ace your first CREATIVE DIRECTOR
race with our Declan Fahy
training plan PRODUCTION EDITOR
John-Paul Nicholas
DESIGNER
12 Lisa Barlow
PICTURE EDITOR
SHIFT FAT FAST Nicola Sewell
31 food swaps to help SUBEDITORS
Tom Stone,
you cut fat, carbs and Scarlett Wrench
calories eJortlessly EDITORIAL DIRECTOR
Morgan Rees
PRODUCTION MANAGER
Roger Bilsland
18 COVER PHOTOGRAPHY
Adrian Weinbrecht
15-MINUTE
WORKOUTS For videos of the
Fast, simple, moves in this guide,
go to menshealth.
very eJective co.uk/ptvids

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PT 01.2014 FIRST GEAR
NEW GEAR MENTAL

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PT 01.2014
BUILD MUSCLE 01. WANT A BIGGER

BODY? YOU CAN DO IT
AT HOME
STANDING ON ONE LEG
(FOR FREE)
If youre after more muscle and want
to lose the waistline hangover of
Christmas too, then youre already
equipped to achieve. This full-body
circuit uses just your own weight
to build up strength, while the short
rest times mean youre burning
extra calories. Do all the moves in
order, three times a week, with a
day o between each go. Youll be
a leaner, stronger, richer man for it
GYM FREE TOTAL BODY

NO COST BURNS KCAL
EXPERT Ben Camara

PROFESSION Strength
and conditioning
coach and winner of
the 2013 MH Personal
Trainer awards.
Hes the best in the
business of building
you a new body.
Imagine hes sitting
on your sofa with
a whistle. It helps

GYM-FREE STRENGTH
01 \ PISTOL SQUAT
WHY? This move is one of the best ways to get your
blood pumping and crank up your fat burning,
setting you up nicely for the rest of the circuit
ahead. Call it an active warm up, if you like. As
well as working your largest muscles to give you
a strength-building shot of testosterone, it will
also improve your balance, stability and flexibility.
If you have any sporting goals planned for this
year, thats all going to come in mighty handy.
HOW? To start with, stand to the side of a wall so
you can steady yourself until you get the hang of it.
Begin by balancing on one leg with the other one
held straight forward as high as you can (A). Now
bend your back leg to squat down until your glutes
touch your heel (B). Stand back up. Gradually try to
use less contact with your permanent spotter each
THE SPEC time. In a week or so, youll be able to do all your reps
without any assistance. And you will feel like a pro.
MUSCLES USED WORKOUT TIME
30
MIN
DO Set 1: 14 reps on each side with no break.
Give yourself 30sec rest
Set 2: 14 reps on each side with no break.
DIFFICULTY Take another 30sec rest
RATING
EASY
Set 3: 12 reps on each side with no break.
Move straight on to the next move

PT 01.2014
A B C
02 \ 3-POINT BURPEE JACKKNIFE

WHY? The burpee you remember HOW? Starting in a press-up position
DO Set 1: 20 reps,
from PE only works in one direction. (A), bring both knees in to your chest, then 30sec rest
With this easy upgrade, the point but hop both feet to the right of your Set 2: 20 reps,
of contact changes constantly. right hand. When your feet hit the then 30sec rest
That side-to-side movement and a floor, jump high (B). When you land, Set 3: 16 reps,
bit of rotation works your abs and donkey kick out both feet straight then find a wall
strengthens your knees, while all back, then bring them in to the left of for the next move
the jumping about gives your cardio your left hand (C). Swap sides every
fitness a hit without having to brave rep. Itll hurt after 10 reps, but the rest
the rain and pound the pavements. at the end will be all the sweeter.
A B C
03 \ LATERAL WALL WALK

WHY? Yes, its weird, but it works HOW? Start with your back to a wall, DO Set 1: 10m,
and will target your upper body as place your hands on the ground then 30sec rest
efectively as any barbell minus the shoulder-width apart (A), then walk Set 2: 10m,
leotards and guys called Pavel. Your your feet up until your are at about then 30sec rest
own weight is more than enough if you a 70 degree angle (B). Now take small Set 3: 5m,
get inventive. By doing a supported steps with your hands and feet to then get ready to
handstand and moving along a wall, walk laterally along the wall (C). jump around
you get a shoulder and arm workout Go the desired distance and then
in seconds. T-shirt muscle is about come back. Youll get tired, but thats
gravity, not grimacing, remember. the point keep it together.

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04. TAKE A LEAP OF

FAITH FOR A NEW BODY
IN RECORD TIME
A B C
04 \ SPACEMAN JUMP
WHY? Another jumping exercise puts HOW? Start with feet shoulder-width
the emphasis straight back on your apart and squat slightly to power DO Set 1: 30sec work,
then 30sec rest
legs after their break during your up for your first jump. Push of your
Set 2: 30sec work,
wall walk. But now the challenge right foot (A) to bound up and left
then 30sec rest
of decelerating your bodyweight (B), landing with your left foot (C) and
Set 3: 30sec work,
on an angle will fire your strength- knee pointing straight forward. Then
then take a quick
building hormone production into bound back to the right, landing with
breather before
the stratosphere ahead of your final your right foot, knee forward again.
readying yourself
few exercises. Grab your space One small step for you, one giant
for your next jump
helmet and prepare for take of. leap toward a new kind of man.
PT 01.2014
WORDS: DAVID MORTON | PHOTOGRAPHY: ADRIAN WEINBRECHT | MODEL: TRISTAN AT ANDI PETERS MODELS | STYLIST: STEVEN BUCHAN | GROOMING: MIRANDA RIGG | WORKOUT EQUIPMENT: JORDAN FITNESS, JORDANFITNESS.CO.UK,
A B C
POWERHOUSE FITNESS, POWERHOUSE-FITNESS.CO.UK | CLOTHING: MAIN IMAGES: SHORTS BY ELEMENT AT HARRODS.COM, TRAINERS NIKE.COM | STICKMEN: SHORTS ADIDAS.COM, TRAINERS NIKE, SCHUH.CO.UK
05 \ FORWARD LEAP INTO SQUAT
WHY? A simple way to harness the HOW? Begin with your feet shoulder-
DO Set 1: 8 reps,
power of sports science in the comfort width apart on the first line and squat then 30sec rest
of your own living room. Firing up all down as deep as you can to generate Set 2: 8 reps,
the major muscles in your legs burns lots of power for the jump (A). Swing then 30sec rest
extra calories, while the forward leap you arms for momentum and leap Set 3: 6 reps.
engages your core far more than forward (B) to land on the second Now to work on
jumping straight up into the air. line, finishing in the same deep squat that 6-pack...
Mark out two spots about 6ft apart. position (C). Spin around and jump
Just watch the furniture and keep back as quickly as possible to keep
the dog out of harms way, please. your calorie-burning sky high.
A B C
06 \ MULTI-PLANER PLANK
WHY? Normal planking just isnt HOW? Start by getting into a press-up
DO Set 1: 4 reps each
going to cut it if you want a six-pack position, then bring your left arm under side, 30sec rest
it simply takes too long. Instead, your right armpit, rotating your torso Set 2: 4 reps each
try moving in and out of diferent until youre pointing at the ceiling with side, 30sec rest
positions to stretch your abs in your right hand (A). Come back to Set 3: 3 reps each
multiple directions all without neutral (B) and lift your hips to reach side.Haveanother
dripping sweat on your carpet for between your feet (C) then place your quick breather
agonising minutes on end. Which, hands back in the start position and before your final
if you want to relax in your lounge switch sides. Best do this in private exercise
afterwards, is nothing to be snifed at. until youve got the knack of it.
GYM-FREE STRENGTH
07 \ DIP INTO HIP DRIVE

WHY? Finishing with you arms feels
good, and theres science behind it
too. The lower-body stuf will have
raised your testosterone, so hitting
the triceps last gives your arms a shot
of growth hormone. Doesnt sound like
something worth skipping, does it?
HOW? Hold on to a platform with your

arms straight, heels together and legs
out. Bend at the elbow to lower your
body until your glutes almost touch
the floor (A), then power back up (B)
and drive your hips toward the ceiling
07. PULL UP A CHAIR,
YOU CAN DO THIS ONE
(C). Thats your whole body worked
IN FRONT OF THE TV and no sweaty bus ride home.
DO Set 1: 12 reps, then 60sec rest

Set 2: 14 reps, then 60sec rest
Set 3: 16 reps. When youve
finished, immediately spin 180
degrees, bend at the knees and
lower your glutes onto that sofa
PT 01.2014
31 FAST SWAPS 03 05
THAT MAKE Ditch diet drinks.
Youd think fewer
calories would be
Feta is better when
it comes to weight
loss it has a third
FAT LOSS EASY a good thing, but

diet fizzy drinks are
more closely
fewer calories
than cheddar.
06
Eating plans are hard to get to grips linked to obesity
with. If you want to lose weight before than the regular
the end of the month without really stuf because they
trying, this is how to cut calories on a trigger sugar Its fine to have a cheat
daily basis. No diet books, just results cravings, according day every now and again
to Purdue University. you deserve it, after all.
Just make sure that
01 02 04
youre a little careful
when you do. Pick
the right cheat day
If youre heading to Cut sugar, not fat Always go thin crust indulgence at Burger
Subway, pick the 6in whenever you can. with home pizzas. Tesco King and get 226kcal
Beef Sub with BBQ Sugar is instantly Deep Crust Cheese of conscience cleaning.
Sauce (319kcal). absorbed and Feast has 740kcal Go for Chicken Royale
Opting for the metabolised, so it gets more than the thincrust (476kcal) rather than a
Meatball Marinara turned into fat quicker version (1630kcal Chicken Tendercrisp
Sub with Chipotle than actual fat, says vs 890kcal). A with Cheese (702kcal).
Sauce makes a hefty Prof Paul Lachance of sizeable saving of
07
206kcal of diference. Rutgers University, US. a whole extra meal.
Tuna is one of the

leanest sources of
protein in nature,
with 24g per 100kcal
serving. Make it
your go-to sandwich
filler in place of popular
processed meats,
like the ham and
chorizo you might
choose normally. They
harbour everything
from saturated fat to
cancer-forming nitrites
and give you less than
526KCAL half the muscle-building
protein per bite.
319KCAL
12 MENS HEALTH
MENSHEALTH.CO.UK
FAT-LOSS FOODS
573KCAL
08
Forget dinner. Eat
every three hours
instead. Going hungry
chips away at your
weight loss willpower.
Resisting your cravings
is a brain activity and
your brain runs on
glucose, says Prof
Kathleen Martin Ginis 338KCAL
of McMaster University.
09
Save yourself seven
10
Avoid fruity yoghurts.
11
Scofing a Butter
13
Save 235kcal with
pints worth of calories The fruit syrup is full of Croissant (250kcal) a sarnie at EAT.
at JD Wetherspoon by added, refined sugar at Costa is 243kcal Go for Tuna and
having the Jacket and artificial sweeteners better than a Lemon Cucumber (338kcal)
Potato and Five Bean that go straight to your & Poppyseed Mufin in place of the Ham
Chilli (405kcal) rather middle a Strawberry (493kcal). Remember & Free Range Egg
than the Large Mixed Mller Fruit Corner has that when you run Bloomer (573kcal).
Grill (1983kcal). more than 22g sugar. out of porridge.
385KCAL
12 14
PHOTOGRAPHY: DAN MATTHEWS; FOOD STYLING: HENRIETTA CLANCY
A study at Aga Khan

On a cold, dark University, Pakistan,
afternoon, theres no confirmed coriander is
better winter warmer a diuretic, meaning it
than hot chocolate. stops your body from
Head to Starbucks holding excess water.
to get your chocolate Tear some up on salads
hit for 101kcal fewer. or blend into soups.
Order a Tall Classic
15
Hot Chocolate With
Whipped Cream
(284kcal) and not
tall White Chocolate Two eggs in the
Mocha with Whipped morning curb
Cream (385kcal). hunger to cut your
food intake over the
284KCAL next day by 400kcal.

PT 01.2014
16
After an evening out
18
Enjoy a runny brie
20
If you cant resist
22
Swap chicken breast
at the pub pick after dinner. Waitrose a greasy wheel from for turkey. It still has
your McDonalds Mature Brie clocks in Dominos, dial up one plenty of protein, but
carefully and youll at 292kcal per 100g with 264 fewer calories. typically contains
be golden to the compared to 455kcal Ask for half a medium two-thirds of the
tune of 345kcal. in the same amount of Hot & Spicy (716kcal) calories found in
Order a Quarter Spanish Manchego. and not half a Meateor a chicken breast the
Pounder with Opt for soft and its less (980kcal). Burning fat same size, mainly due
Cheese (490kcal) hard on your waistline. can taste so good. to its lower fat content.
and not a Big
Tasty (835kcal).
835KCAL
490KCAL
17
Theres a massive
19
You can cut 153kcal
21
Dip your tortilla chips
23
People who ate
662kcal saving if while eating a Pret into houmous not sour almonds daily lost 56%
you steer clear A Manger al desko. creme n chives. Its more fat than those who
of the creamy sauce Opt for the Wild chickpea base contains didnt in a study at the
at Caf Rouge. Order Crayfish & Rocket protein and fibre, both University of California.
Poulet Jaune Grille sandwich (374kcal) of which help you feel Their fibre stops the
(405kcal) and not and leave the Tuna full. They are also high body from absorbing
Poulet Breton & Rocket Bloomer in carbs, but low-GI to some fat, and also stops
(1067kcal). (527kcal) on the shelf. cut blood sugar spikes. the desire to snack.

FAT-LOSS FOODS
24
128KCAL
Not all restaurant

pizzas are created
30
Get ahead with
equal, and some are the game: venison
certainly more helpful sausages have
than others when it less fat and calories
comes to achieving than their porky pals.
your health and fitness One M&S Venison
goals. You can have Sausage is 95kcal,
a quartet of flavours versus the 128kcal
at Pizza Express youll find in a Tesco
and still save nearly Cumberland.
a Big Macs worth of
calories. Order Four
31
Seasons (669kcal) not
a Calabrese (1148kcal).
And steer well clear
of any ungodly You mightve guessed
pizza-burger hybrids. that chicken and Parma
95KCAL ham is a healthier
25 27 29
dinner at Bella Italia
than a burger but
who knew it was
Mussels in their Steer clear of the West Picking at the right 809kcal better?
shells are extremely Country for a 160kcal chicken at Nandos Try ordering Pollo
nutritious and great saving at Greggs. can save 457kcal. Saltimbocca (699kcal)
for weight loss as Have a Bacon, Egg and Eat half a chicken instead of Burger
they are slow to eat Sausage Roll (350kcal) and corn on the cob Americano (1508kcal).
leaving your body not a Cornish Pasty (422kcal) in place of You can have two
plenty of time to (510kcal) and youll feel 10 chicken wings and glasses of Chianti and
register fullness. much better about it all. coleslaw (879kcal). still come away leaner.
26
Lunch at KFC seems 28
145KCAL
less of a cheat meal Ready to take a dip?

when you know Dive into tzatziki,
youre avoiding which has just
194kcal. Grab a Brazer 145kcal per
Twister (377kcal), not 100g. But avoid
a Kentucky Jack taramasalata
Burger (571kcal) and or youll drown
make the greasy in 515kcal for the
fingers less of a stain same-sized portion.
on your conscience.
515KCAL
MENSHEALTH.CO.UK
PT 01.2014
THE MUSCLE
SHORTCUT
If you work out properly, you
dont need to push until you
collapse. 15 minutes is enough
time to build a bigger body.
These tri-sets three moves
back to back without rest break
down muscle to spike growth.
Do 8 reps of each move with a
weight you could lift 14-15 times.
Complete the lot in 15 minutes.
DEFINITION LOW ON KIT
FULL BODY TIME SAVING
B
LEGS AND GLUTES
01 \BARBELL SQUAT
Start things of with a low weight
just the bar will be enough for your
first go. Hold it across the fleshy part
of your neck and shoulders, using
your arms to lock it in place (A). Now
bend at your hips and knees to push
your glutes back and down, until your
thighs are parallel with the ground (B),
then stand back up straight. This one
is impressively Olympic, so you get
to feel elite from the first move.
01. WHO SAYS MUSCLE
TAKES TIME? BIG MOVES
DO 8 reps, then grab 2 dumbbells MEAN FAST GAINS
18 MENS HEALTH
15-MINUTE MUSCLE
EXPERT Noel Carroll

PROFESSION Academy
strength and fitness
coach of Arsenal
Football club. Both
of the workouts hes
02 \DUMBBELL REAR LUNGE
devised here are The next 8 reps hit the support and lower until your back
technically possible muscles in your legs for extra knee almost hits the floor (B).
during half-time, or growth. Pick up a pair of weights Stand back up and alternate
added time, if youre and stand with them at your sides each time.
a Man U fan...
sides (A). Step back with one
leg while bending the front one, DO 8 reps and go straight on
THE SPEC
MUSCLES USED B
WORKOUT TIME 03 \SUMO SQUAT

15
MIN
With a bar, take a stance wider
than hip width and turn your
are straight (B). Sit back
to reverse the movement.
knees and toes out. Reach Do 8 then have your 30sec
DIFFICULTY down to the bar and grab it rest. Then start again until
RATING with a close grip (A). Keeping your 4min is up.
MED your chest up, extend your
hips and knees until your legs DO 8 reps & rest. Do 3 sets

PT 01.2014
07. PULL YOURSELF

INTO SHAPE IN A
CHEST AND BACK FRACTION OF THE TIME
04 \INCLINE DB B
BENCH PRESS
Jacking up the bench
equals faster results.
Hold the weights over
your shoulders (A) and
push them straight up
(B). Bend at the elbow
to lower. Dont rest the
DBs on your shoulders. A
DO 8 reps then get up
05 \SINGLE A
ARM ROW
Now kneel over the
flattened bench and
grab a DB from the floor
(A). Pull the weight up
until it makes contact
with your ribs (B), B
Reverse until your arm
is completely straight.
DO 8 reps each side
06 \WIDE GRIP 08 \TRICEP

BENCH PRESS ROLLBACK
Lie flat on a bench A Hold 2 light DBs above
and grip the bar wider your chest. Bend your
than shoulder-width. elbows, roll your
Lower the weight shoulders back and
under control to your lower until your triceps
chest (A) and push up B stretch (A). Push up till
explosively (B). Try not your arms are straight
to flare your elbows out. (B). Nearly there
DO 8 and rest 4min DO 8 reps and jump up

15-MINUTE MUSCLE
B
BICEPS AND
TRICEPS
07 \ARC ROW
Think Arnie: dont
neglect your biceps.
Kneel over the bench
by using the hand of
your supporting arm
to steady yourself (A).
Pull a DB up and back,
arcing it over your hip
(B). Reverse along the
same path and repeat.
DO 8 reps each side
09 \EZ BAR A
B PULL OVER
Lie back and hold an EZ
bar above your chin (A).
Bend your elbows to
lower the bar behind
your head until you feel a
stretch (B), then pull it
back. 4min in total then
celebrate youre done! B
A
DO 8 reps then shower

PT 01.2014
LUNCHTIME
FAT BURNER
It doesnt take half your day to
lose your belly. You just need
a plan and the guts to do it. This
15-minute circuit switches the A
focus between your upper and
lower body, increasing exercise
post-oxygen consumption.
Simply put: the strain on your
body you create in such a short
time spikes your fat burning for
hours. Repeat this circuit 3 times.
Lean times are ahead
LOSE FAT CARDIO
ATHLETIC NEW MOVES
01\BAG SLAM
The more awkward the object,
the harder it is for your muscles to
control it turning this full-body fat
burner up to 11. Stand straddling the
bag, scoop both hands under it to
toss it up onto one shoulder (A). Now
firmly smash it down into the floor (B).
On the next rep, switch shoulders.
The louder it is, the better.
DO 10 reps, then get a barbell ready
B
15-MINUTE FAT LOSS
THE SPEC B
15
MIN
DIFFICULTY
RATING
EASY
A
02 \ROMANIAN DEADLIFT
With the barbell at arms length, Now drive your hips forward,
bend your knees slightly and squeeze your glutes and rise
shift your hips back, allowing back up to standing (B). Yelps
PHOTOGRAPHY: ADRIAN WEINBRECHT | MODEL: TRISTAN AT ANDI PETERS MODELS | STYLIST: STEVEN BUCHAN | GROOMING: MIRANDA RIGG
it to slide down your legs. Keep are encouraged.

on hingeing your hips back until
your hamstrings tighten (A). DO 10 reps but dont rush
A
WORKOUT EQUIPMENT: JORDANFITNESS.CO.UK, POWERHOUSE-FITNESS.CO.UK
B
THE EASY WAY TO
BAG YOURSELF 03\RENEGADE STEP-UP
A SIX-PACK Time to get medieval on your the left DB onto the step,
abs. Place 2 DBs next to a step then the right (B). Then
thats about 6-8in oP the floor. reverse. That equals 1 rep.
In a press-up position, grab the Yes, its not easy. Sorry.
DBs and place your feet wider
than shoulder width (A). Lift DO 10 reps nice and slow
MENS HEALTH 23
PT 01.2014 15-MINUTE FAT LOSS
04\CURL
& PRESS C
To keep up the tempo,
switch to standing.
With one foot in front
of the other, hold an EZ B
bar at mid-thigh height
(A). Curl the bar up
(B), before pressing it
over your head fast (C),
without switching grip.
Two moves to go. A
DO 10 reps, 30sec rest
CLOTHING (MAIN IMAGE): TRACKSUIT BOTTOMS DOLCEGABBANA.COM, TRAINERS NIKE.COM | WORKOUT SHOTS: SHORTS ADIDAS.COM, TRAINERS NIKE AT SCHUH.CO.UK
A 05\REVERSE
TOUCH DOWN
Almost done. Hold your
DBs (A) and step one
foot back (B), bending
your front leg until the
back knee almost hits
the floor. Place the DBs
onto the ground for a
B second (C), then pick
them up again before
driving back up.
C DO 10 reps. Stay solid
06\CHIN HOLD B
This is the final stand
for your fat. Grab the
bars with palms facing
each other (A), and pull
up until your elbows
are at right angles (B).
When youre done, rest
for 60 seconds and
repeat the circuit twice
more as a slimmer man.
A
DO 30 more seconds

MH PROMOTION
MAKE THE V8 YOUR

CHALLENGE FOR 2014
TRAIN ALONGSIDE THOUSANDS OF MH READERS IN OUR BIGGEST EVER
NEW YEAR WORKOUT PROGRAMME. BEST OF ALL, ITS COMPLETELY FREE
Theres a reason why New Years menshealth.co.uk on 6 January. burning o the festive fat we all
resolutions fail. Several reasons, in Now all you need is discipline. And put on over the Christmas break.
fact. Its January. Its cold. Its wet. the tens of thousands of people Using simple, easy-to-perform
You can always go to the gym later. youll train alongside oering exercises, youll quickly get
Or tomorrow. And what dierence support through social media into a rhythm and watch your
will one more takeaway make? using the hashtag #menshealthv8 fitness levels skyrocket. And you
To really make the lifestyle will help with that. To make sure wont have to give up the turkey
changes you want in 2014 and 2014 is the year you get the body sandwiches, either. Well provide
make them stick you need three you deserve, sign up free at the nutritional advice you need
things: a target, the knowhow to menshealth.co.uk. to maximise your results simple
ensure you reach it, and discipline. rules that will help you reach
Were going to provide the first What are V8 workouts like? your goals without miserable
two. You bring the third. Each and every workout in the calorie cutting, obscure recipes
This year, beginning on V8 programme is adaptable, or unsourceable ingredients.
6 January, we kick o the Mens designed to be accessible to
Health V8 challenge. Whether those who have never lifted a Weeks Five to Eight
youre a gym veteran or a novice, weight in their life and hardened After laying down the fitness
this is an eight-week workout powerlifters alike. No matter how foundations you need to build
programme that will push you little fitness experience you have serious muscle, well start to bring
beyond your limits and get or how poor your current shape, in more lifting and less cardio.
you into the shape of your life. we promise youll be able to do Working you hard to build athletic
The V is for V-shape: the wide these workouts. And they will get muscle fast, well carve out your
chest and slim waist youll earn if you into incredible shape faster abs and widen your upper body
you follow our workout and diet than you ever thought possible. for that classic V-shape physique.
advice. The 8 is the length of By the end of the programme not
the programme in weeks and the Weeks One to Four only will you have a better body
number of abs many participants The first four weeks of the than ever, youll also be armed
will see by the end of it. The tools programme will concentrate on with the knowledge you need to
that will get you there go live on building your fitness level and make the changes permanent.
The challenge begins: January 6 2014

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PT 01.2014
WIN THE RACE We all need a target, or else training can

feel like putting in miles of eort for no
TO FITNESS
tangible reward. Take your cardio to pro
level by using these plans to nish your
races in times youll want to shout about
FOUR WEEKS TO A 5K PB
A 5K park run is an ideal beginners goal for improved tness and fat loss. Dont be tempted to get
out there and just run as youll be running the risk of burn-out and injury. Far better to ease yourself
in with a well-structured training plan. Tie up your laces your best time is just four weeks away
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

WEEK Rest Run 2min Rest Run 3min Rest Rest Run 5min
01 The first Walk 4min Dont ignore Walk 3min Put up your Dont feel Walk 3min
day is free, Repeat x 5 any niggles Repeat x 4 feet or, if bad about Do 3 times
but on you feel you have eating more
WEEK subsequent Run 5min during your Run 7min the energy, carbs than Run 8min
02 Mondays Walk 3min runs and Walk 2min take a slow usual the Walk 2min
use a foam Repeat x 3 be sure to Repeat x 3 bike ride night before Do 3 times
roller on stretch out for active race day:
WEEK your legs to Run 9min the tighter Run 10min recovery 40g should Run 12min
03 flush out Walk 1min areas of Walk 2min set you up Walk 2min
lactic acid Repeat x 3 your legs Repeat x 2 for success Do twice
build-up then run then run
for 5min for 5min
WEEK Run 15min Run 8min 5K race
04 Walk 1min Walk 2min
Repeat x 2 Repeat x 3
BEST WAY
FORWARD
This plan,
*SIX PHYSIO (SIXPHYSIO.COM)
and these DONT SKIP THE PREP PLAY WITH YOUR PACE NAIL THE TECHNIQUE
three tips will Always warm up before Finding a consistent, Try to keep your stride
unlock longer your run. Start with a natural rhythm is key short and posture tall
distances, walk, then add a few high to long-term success. and upright. This will
says physio knees, kicks, skipping Download an app like prevent injury, as well as
Sarah Green*. and jumping on the spot. MapMyRun to help you. improve performance.

CARDIO PLANNERS
DOUBLE YOUR DISTANCE IN EIGHT WEEKS

Now youve rediscovered your base level of tness, its time for a greater challenge. As a benchmark
distance, the next step for any new runner is the 10K (6.2 miles). Twice the mileage, twice the reward

WEEK Rest Run 14min Rest Run 14min Rest Rest Run 3km
01 Look into Walk 2min Try a Walk 2min Perform You will continuously
active Run 14min sports Run 14min some light need it;
recovery massage stretches especially
WEEK such as Run 14min or foam Run 14min to keep in the later Run 4km
02 yoga, or Walk 2min roller to Walk 2min your joints weeks continuously
Broga, to Run 14min release Run 14min well-oiled
build your those
WEEK flexibility Run 30min niggling Run 30min Run 5km
03 continuously knots the continuously continuously
runs will
WEEK Run 30min build up Run 40min Run 6km
04 continuously continuously continuously
WEEK Run 40min Run 40min Run 7km



WEEK Run 45min Run 30min 10K race

08 continuously continuously
REPAIR
GUIDE
With more
mileage ITS COOL TO REST STRETCH YOUR LEGS DONT BE A HERO
comes higher Plan your week around Its normal for your legs If you feel any niggles,
injury risk. rest days, not just runs, to feel tight the day after never try to run through
Use this plan says Green. A 5min ice you run. Wait 2hr before the pain. Get it checked
for tarmac- bath will help if youre stretching; your muscles immediately if you want
ready legs really feeling the efects. will respond better. to make it to race day.

PT 01.2014 LEGAL BOOSTS
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PHOTOGRAPHY: SCOTT GRUMMETT
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PT 01.2014 REBUILDING BLOCKS
14
CONTENTS
REFUEL IN
5 MINUTES
Lean, 24-hour
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YOUR COMEBACK TRAIL STARTS HERE waste all day
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Shock your body back into
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27
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Your streamlined training
plan to get you fitter, faster
EDITOR
20 Toby Wiseman
SENIOR EDITOR
UP YOUR PB David Morton
Raise the bar CREATIVE DIRECTOR
once more to find Declan Fahy
your new limits PRODUCTION EDITOR
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NEW YEAR KIT
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CUT BODY that will help you
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FAT TO 10% regain fitness
SUBEDITORS
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PT 01.2014 6-PACK SUPPLEMENTS
04 AT MEALTIMES
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PT 01.2014 TECHNICAL SUCCESS
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MENS HEALTH 7
PT 01.2014
BUST ANY
Been doing the same old routine
for most of 2013? The advanced
PLATEAU
exercises here will shock your
bored muscles into fast growth
NEW MOVES NEW MUSCLE
01 \ BOTTOM-UP CARRY A
BETTER THAN / MILITARY PRESS
Holding a weight overhead works a lot
of muscles, but your shoulders take
most of the strain. This will teach you
how to pack the joint: stabilising it
to cope with heavier loads so youll be
back to showing of in no time. Hold
a kettlebell by the handle, elbow in B
and forearm pointing straight up (A).
Brace yourself and go (B&C).
DO A 10m walk, turn and walk back.

Do 3 sets a side. Rest as needed
EXPERT Dr Joseph
Lightfoot
PROFESSION MBChB,
BSc (Hons) is
a strength coach,
currently based
in Manchester

EXERCISE SWAPS
02 \ WAITERS WALK
A B BETTER THAN / FARMERS WALK
This two-in-one carry is tough but
works your whole body, challenging
GIANT STRIDES you to stabilise your spine. Hold one
BACK TO YOUR
YOUNGER BODY
dumbbell at arms length, by your side
the other straight up (A). Pack your
shoulder by pulling your shoulder
blade in. Walk, turn, stroll back (B).
Who ordered the muscles?
DO Walk 10m out, 10m back. Swap

side. Rest 60sec and repeat
03 \ BAND CURL
BETTER THAN / DUMBBELL CURL A
Now youre with the band. Traditional
curls get easier at the top these
dont. The band means your arms get
no respite, leading to greater bicep
activation. Attach a band to the
misleadingly named EZ bar and
stand on the other end (A). Curl the
weight, keeping elbows tucked in (B).
B
DO 10 reps at a slow tempo, rest
45sec. Do 4 sets in total
C
A B
04 \ PALLOF PRESS
BETTER THAN / ANY KIND OF SIT-UP
Most ab moves work you from front
to back. The Pallof press forces you
to resist movement in the rotational
plane, building obliques you can
count on. Set the handle at chest
height and hold it in a prayer position
(A). Suck in your belly and straighten
your arms to push the handle out (B).
DO 10 reps each side, rest 45sec.

Do 4 sets all in all

PT 01.2014
05 \ FAT BAR DEADLIFT

BETTER THAN / BARBELL DEADLIFT
Strengthen your grip and you can lift
heavier, benefitting you all around
the gym (as well as in a T-shirt, which
POWERHOUSE FITNESS, POWERHOUSE-FITNESS.CO.UK | MAIN IMAGES: SHORTS AND TRAINERS NIKE.COM | SHORTS BY ADIDAS.COM TRAINERS NIKE AT JDSPORTS.CO.UK | THE KIT: PHOTOGRAPHY: LOUISA PARRY
PHOTOGRAPHY: ADRIAN WEINBRECHT | MODEL: TRISTAN AT ANDI PETERS MODELS | STYLIST: STEVEN BUCHAN | GROOMING: MIRANDA RIGG | WORKOUT EQUIPMENT: JORDAN FITNESS, JORDANFITNESS.CO.UK,
is important, after all). Squat (A) to
deadlift the fat bar, driving your hips
forward (B). If you dont have a fat bar,
use grips (fatgripz.co.uk) or even
wrap a towel around the bar.
DO Perform 5, rest 60sec and up

the weight. Do sets to failure
06 \ 1-LEG HIP THRUST

BETTER THAN / LUNGE
If youve taken your foot of the gas
of late, your glutes need waking up:
this game-changing muscle-builder
will make the second half of the season
a strong one. Rest your shoulders on
a bench (A) and raise one leg. Hold
it straight out and lift your hips (B).
Refrain from grunting, please.
DO Perform 10 reps then switch

sides. Complete 3 sets in total
07 \BOTTOM-UP PRESS
BETTER THAN / SHOULDER PRESS
Theabilitytogeneratetensionisvitalfor
athleticperformance.Topressasmuch
weight as possible, brace everything;
too loose and youll drop it. Theres no
motivator like pain/ embarrassement.
Hold the bell upside down, suck your
stomach and keep your elbow tucked
in (A). Press it directly overhead (B).
DO 5 reps, then swap sides. Do 3

sets rest as much as you
10 MENS HEALTH
EXERCISE SWAPS
THE SPEC
60
MIN
DIFFICULTY
RATING
MED
TAKE A LOAD OFF

AND THIS MOVE
WILL STILL IMPRESS
08 \ 1-ARM BARBELL SNATCH

BETTER THAN / KETTLEBELL SNATCH
This teaches you to generate a lot barbell (A), extend your hips quickly
of force very fast, so building more and pull it up (B). When the bar is just DO 3 on each arm,
muscle. Controlling the long bar in past eye level, dip at the knee, drag then rest for
one hand is hard so you must start your body under it and catch it above 2min. Aim for
light. Bend to grab the middle of the you (C). Lower with both hands. 3 sets in total

PT 01.2014 EXERCISE SWAPS
09 \ ELEVATED SPLIT
SQUAT WITH BAND FREE
BETTER THAN / FRONT SQUAT
YOURSELF
Like curls, squats get easier towards Illinois State University
the top of the move. Adding aLband found using free weights
eliminates this, hitting your hamstrings activates more muscle
harder than ever. Going back to your than machines
normal squats will feel easy after B
this. Well, easier anyway. Loop the
band over the opposite shoulder to
your raised foot and stand on the
other end (A). Squat until your knee
is just of the floor (B). Too easy?
Hold a dumbbell in each hand. Youll
get powerful, stable legs in half the
time you would with regular squats.
DO Perform 3 sets of 6 reps on

each side for a total of 4 sets
WANT A SQUAT
CHALLENGE? ITS
TIME TO SPLIT A

PT 01.2014
FIVE-MINUTE FUEL Cooking well doesnt have

to take hours, here are four
FOR RAPID GAINS

balanced, back-to-your-best
meals that are faster to make
than a microwave readymeal
INGREDIENTS
An onion
RELOAD
REAL FAST
A red pepper
Glug of olive oil
Baked beans, Start as you mean to
tin
go on. Your muscles
Slice lean ham
are starving for protein
20g low-fat
cheddar and energy after eight
hours without fuel,
NUTRITION says sports nutritionist
540 Drew Price. You need
calories protein and carbs.
30g
protein 01
35g Throw a handful of
carbs chopped onion and
14g pepper into a hot
fat saucepan with a small
glug of olive oil. Let the
veg fry for one minute,
then add the baked
beans. Smells better
than anything out
of a tin, doesnt it?
02
Cut the ham into small
pieces and add them
to the saucepan. Heat
4
for 2 minutes and with
60 seconds to go, lob
MIN in the slices of cheese
BREAKFAST so that they melt.
Fast, muscle-building,
gloopy indulgence.

COMEBACK COOKING
THE ENERGY
INJECTION
2 MIN
SNACK
Shun the protein bars
and still get a boost in
the gym. The natural
sugars in fruit will give
you an energy spike,
and the cinnamon
will reduce muscle
soreness the day
after, says Price. INGREDIENTS
An apple
Cottage
cheese, 150g
Almonds,
handful
Cinnamon
NUTRITION
224
calories
24g
protein
30g
carbs
3g
fat
01 02
Chop the apple Grind up the nuts by
into eight segments, wrapping them in a tea
remove the seeds and towel and smashing
drop the pieces into them with a rolling pin.
a bowl. Spoon the Throw them in and
cottage cheese into sprinkle on a load of
the bowl with the apple, cinnamon. Your muscles
and mix together. will thank you for it.
MENS HEALTH 15
PT 01.2014
01 02
MICROWAVE
Put the noodles in Place the plate with
a pan and just cover the salmon on top of
MUSCLE LUNCH with boiling water. Grab

the mangetout and the
the bowl and put both
in the microwave for 90
If youve not being broken-up broccoli and seconds. Mix the veg
visiting the gym place them in a bowl in into the noodles and
regularly, training can 1cm of water. Crumble water together in a bowl
leave you drained in the chicken stock with the soy sauce and
for hours afterwards. cube. Put pre-cooked add salmon flakes. Go
Balancing carbs with salmon on a plate and back to your desk as
protein regulates cover with cling film. jealous workies look on.
your energy over the
afternoon, so you
wont crash after
a big session, says
Price. Power up in
the oce kitchen.
INGREDIENTS
Straight-to-
wok noodles,
1 packet
Mangetout,
handful
Broccoli,
handful
Stock cube,
Pre-cooked
salmon
Soy sauce, 1tsp
NUTRITION
435
calories
35g
protein
40g
3
carbs
15g
fat
MIN
LUNCH
16 MENS HEALTH
COMEBACK COOKING
INGREDIENTS
Minute frying
steaks, 2,
160g each
Chilli powder
Salad leaves,
bag
Vinegar, 1tbsp
Sweet chilli
MAN UP sauce, 1tbsp
YOUR SALAD
The overnight benets
NUTRITION
426
calories
of red meat can be
yours in just seconds.
40g
protein
Beef is the best natural 12g
source of creatine, carbs
which boosts muscular 22g
growth after tears fat
inicted in the gym,
says Price. Fewer carbs
means you wont store
them as fat while
winding down and
you get 40g of protein.
PHOTOGRAPHY: DAN MATTHEWS | FOOD STYLING: HENRIETTA CLANCY | PROPS: DIVERTIMENTI.CO.UK
Sleep on this and wake

the bigger man.
01 02
Add 2tbsp of olive oil to
a hot, non-stick pan
and immediately drop
While they sizzle away,
grab some salad leaves
and put them in a bowl.
5 MIN
DINNER
in your steaks. Fry the Let the steak rest for
one side for 45 seconds a minute, while you mix
and, while theyre another tbsp of olive
cooking, sprinkle on oil, one of vinegar and
some salt and the chilli one of chilli sauce. Tear
powder. Flip them and the steaks into strips,
fry the other side for put on the leaves and
45 seconds. dress for success.

PT 01.2014
GIVE LIFE TO
Use the plans in this section to reanimate
your bres and raise your max weight on all
NEW MUSCLE
the big lifts. Start with the exercises on this
page to tackle king of them all, the deadlift
MORE POWER HUGE WEIGHT
01 \KB SINGLE-LEG
DEADLIFT WITH HIP DRIVE
Working each leg separately corrects
any imbalances to ensure youre fully
set when you use both at once. Stand
with a kettlebell by the inside of your
right foot. Drive your left leg straight
back to pick up the weight, then drive
your hips forward and stand up (A).
Lower the KB back to the same place A
slowly (B) and with control, stand
back up to the start position without
the bell. Repeat on the other side.
B
DO Aim for 5 reps with each leg,
then rest for 1min
02 \BARBELL ROLL-OUT A
While your glutes and lower back take
most of the glory when deadlifting,
your abs and shoulders score high
on assists. This exercise gives the
support act some love. Start with
your hands on the bar in a press-up
position, resting on your knees (A).
Draw your shoulder blades back and
down while you roll out as far as you
can (B). Return to the start in the
same way. Aim for 3sec out and 3sec
B
in, forLaLstronger more stable core.
DO 3 sets of 10 reps with 60sec MASTER THE KING

rest between each AND RULE THE GYM

SHORTCUTS TO STRENGTH
03 \PERFECT PRACTICE
Load the bar on the floor with 75% of
your max. Slide your hands down your
legs as far as you can and try not to
round your shoulders. When you feel
it in your hamstrings, grab the bar (A).
Pull up into the start deadlift position
A
(B). Lower it for a count of four.
Squeeze your glutes, extend your
knees and drive your hips through
the bar to stand up. You should aim to
feel like youre rotating your knees in
toward each other at the top.
B
DO 3 times, rest for as long as you
need and repeat for up to 3 sets
THE SPEC
40
MIN
DIFFICULTY
RATING
MED
EXPERT Gideo Remfry

PROFESSION resistance
and conditioning
coach and team
manager at Chelseas
KX Gym. That team
includes former
professional Olympic
and power-lifters, so
hell have you back up
to scratch in no time.
MENS HEALTH 21
PT 01.2014
TAKE CHARGE The press is heavy going if youre out of practice. This will address any
weaknesses and reinstate strength. Put your shoulder into it, lad!
OF THE BENCH GAINS FAST MUSCLE
01 \KETTLEBELLROTATION
Start by targeting the shoulders. Lie
on your side holding a kettlebell (A),
roll to flat and perform a single-arm
press (B). Lock your arm, then pull A
your shoulder back. Rotate the bell
all the way left, then right. A broader
silhouette is an eye-pleasing pay of.
B
DO 10 reps with each arm. Try
not to rest between each
02 \THROW PRESS A
Throw the bar away from you, then
brace yourself for impact. Add
30-50% of your max weight, lie on
your back and take the strain without
lifting (A). Throw the bar as high as
you can (B), catch it and lower to
build explosive upper-body power. B
DO 10 reps in each position
Try not to rest between each
*ACCORDING TO A STUDY BY THE AMERICAN COUNCIL ON EXERCISE
03 \TURKISH PRESS
Now target those smaller stabilising
muscles. Lie on your side, with a KB in B
both hands. Roll to flat and press the
bell in your right hand; return it to your
chest. Use your left arm and right leg
to push yourself half up (A) and press
the weight again. Now stand (B) and
press. Reverse the move; swap hands.
A
DO One full rep will be plenty

04 \BIACROMIAL BENCH
Lie on a bench under your bar and
place your grip beyond shoulder-width
(aka biacromial). Keep your feet flat
and back straight. Lower the bar for
4sec (A), then explosively push back
to the start (B). Practise all 4 moves
A
and add up to 20kg to your bench.
DO 10 reps in each position B

AT YOUR
CHEST
The barbell bench press
is the most efective
pecmove,giving100%
muscleactivation*
FOLLOW OUR TIPS

AND YOULL SOON
RAISE THE BAR
MENSHEALTH.CO.UK
PT 01.2014
RECLAIM Improve mobility and tune up the muscles in your lower body to return
your biggest fat-burning muscles to their height of power
THE POWER ENDURANCE CORE STRENGTH
POWERHOUSE FITNESS, POWERHOUSE-FITNESS.CO.UK. CLOTHING: MAIN IMAGES: SHORTS AND TRAINERS NIKE.COM | WORKOUT PHOTOGRAPHY: SHORTS BY ADIDAS.COM TRAINERS NIKE AT JDSPORTS.CO.UK
PHOTOGRAPHY: ADRIAN WEINBRECHT | MODEL: TRISTAN AT ANDI PETERS MODELS | STYLIST: STEVEN BUCHAN | GROOMING: MIRANDA RIGG | WORKOUT EQUIPMENT: JORDAN FITNESS, JORDANFITNESS.CO.UK,
01 \BENCH HIP SINK A
Releasing tight hips will boost your
squatting strength. This should help
you loosen up: rest your head and
shoulders on a bench and hold your
lower body in a bridge (A). Bend your B
knees to lower your hips to the floor
(B). Drive back up, hold, and repeat.
DO 5 reps on each leg

Rest for a minute between sets
02\ONE-LEG BOX SQUAT

This will hurt, but it builds strength as
well as muscle. Get into front squat
position, un-rack the bar and single-
A
leg squat to a bench slowly, until you
touch it without having to sit down
(A). Return to standing, extending the
hips and keeping your chest high (B).
DO 5 reps and up the weight when

your technique is down
B
03 \SWISS BALL CHIN

Take 1min rest, then reach up to grab
the neutral chin-up handles with a
Swiss ball between your calves (A).
Pull your shoulder blades together B
and use your biceps to pull your chest
A
up (B). Lower and repeat as fellow
gym-goers look on in awe.
DO 5 reps then rest 1min. Superset

with box squats for 3 in total

04 \GOBLET SQUAT
The lower you go, the stronger youll
be. Hold a medicine ball to your chest,
with feet together. Squat as low as you
can, chest high. Now set your feet hip-
distance apart and squat again. Then,
take a sumo stance and squat a final
time (A). Power back to standing (B).
DO 10 reps in each position

05 \PAUSE SQUAT
Now youre going to hold yourself in
the bottom position of a squat its
tough down there, but it will build
serious power. Squat for a slow count
SUCCESSFUL
of three and pause for one, as low as
SQUATTERS DO you can (A). Push up to standing (B).
THEIR PREP Consider your lower body primed.
DO 5 sets of 3 reps. Your lower

body is heading to full recovery

H E A LT H BEAUTY FITNESS FASHION
WEIGHT LOSS FOOD SEX
NOW ON EVEN MORE DEVICES!

PT 01.2014 CARDIO PLANNERS
GAIN ELITE
The marathon is one of the oldest tness
tests while adventure racing is one of
the newest. Here our experts show you
FITNESS how to conquer both. First up, your plan

for nailing 26.2 miles in under four hours.
IN 2014
Then, turn the page to gain the perfect mix
of cardio tness and strength youll need to
excel in an obstacle-strewn 10K
CRACK A MARATHON THURSDAY: 3-7 MILES

Tackle some hills
Its the ultimate in achievable accolades. But the Pick the hilliest route in your area
big target means that the majority of marathoners (or do easy sprints). This will give
concentrate on building up their mileage, with you high-quality speed and the
little thought to the junk miles they are putting power in your legs youll need in the
in. Follow this plan for three months, to train final miles of the race. Again, build
with purpose and motor with the same drive in mileage and taper pre-race day.
the last race-day mile as the rst.
FRIDAY
MONDAY: 4-8 MILES A day of total rest
Do an easy run This may be obvious but, just in
Go slower than race pace: a gentle case youre tempted to lace up
run to start the week. Start with low your trainers, this means do
mileage in week 1, build to 8 miles, nothing. Nothing at all.
then taper back to 4 miles in the 2 SATURDAY: 3-6 MILES
weeks before race day. Find some grass for sprints
Always do these on flat playing
TUESDAY: 4-9 MILES fields. Again, complete a 1-mile
Get stronger with a tempo run warm-up and cool-down. The reps
Make the middle section of this run should be done at 85% of your
faster than your target race pace. maximum efort. Rest with a slow
This will increase your lactate jog. Always keep moving. Teach
tolerance, so you wont get cramp. your body to recover on the go.
It will also harden your mental
resolve. Again, build to 9 miles and SUNDAY: 9-22 MILES
taper back before race day. Do your long, slow, steady run
No heroics. These get you used to
WEDNESDAY distance, so aim to cover your
Rest your feet by cross training mileage without ruining yourself for
Any form of sport or fitness that next week. Put your faith in the
gives your legs a bit of a break. system and 3hr 59sec will be a
Upper body circuits and weights formality. Aim to hit 22 miles 3 weeks
are in. Football or squash are out. before race day, then taper of.
For all-level plans get the Runners World Marathon Training Guide (7.99) menshealth.co.uk/mhbooks

PT 01.2014
SURVIVE AN ADVENTURE RACE

Adventure races are big 20,000 did MH Survival of the Fittest in 2013. But to beat the eld youll
need the right training. This obstacle-smashing plan will put you in the top 10% in eight weeks

WEEK Stretch Run 4 x 5min Strength Rest Hill Rest Run 3km
01 20min 70% efort with Training (ST) Put your sprints x 3 By now continuously.
Prepare 1min rest after Do 2 circuits feet up Sprint youll Think of this
your body each interval. (as shown and let for 100m really be as a race.
with a full On ST days right). Do 15 all your uphill then needing By week 8 it
stretch do the time or reps of each muscles jog down. it. Get will be and you
out each reps on every move recover Really ready for will survive.
Monday move, right and grow push it Sunday Go all out
WEEK Run 2 x ST 12 reps Hill Run 4km
02 10min 2 circuits sprints x 3 continuously
WEEK Run 2 x ST 12 reps Hill Run 5km
03 12-15min 2 circuits sprints x 3 continuously
WEEK ST ST Hill Run 6km
04 30sec per 30sec per sprints continuously
move, 2 times move, 2 times x5
WEEK Run ST Hill Run 7km
05 3 x 10-12min 30sec per sprints continuously
move, 2 times x6
WEEK Run ST Hill Run 8km
06 2 x 20-22min 45sec per sprints continuously
move, 3 times x3
WEEK Run ST Stretch Run 9km
07 2 x 25min 30sec per continuously
move, 2 times
WEEK ST 15 reps per Light jog Stretch Adventure
08 move, 1 circuit 20min Race
PLAN DESIGNED BY TRX EXPERT ELIZABETH BANKS
KITTED
OUT
Three things
you might not LACES GLOVES USE A FOAM ROLLER
think of, but Even if youre not using Youll crawl through mud Theyre crucial
are essential trail shoes, decent lock and over stuY, so wear for soothing your legs
to adventure or bungee laces will at a pair unless you want afterwards. Check out
race survival least mean that you wont to add blood and tears menshealth.co.uk
and success. lose a shoe mid-way. to your sweat, that is. for top roller tips.

CARDIO PLANNERS
STRENGTH TRAINING
These moves give you the total-body power you need to overcome any obstacle. Complete all reps and
time periods for group A, then B and then C. Repeat whole circuits as outlined in the planner opposite
A B B
B A A
A1 \ SQUAT JUMP A2 \ SPLIT SQUAT A3 \ SINGLE-ARM ROW

Dip straight into the next jump Do all your reps on one leg then Pull the weight to your upper ribs.
as you land. Fight that burn. switch legs and repeat. Onto the next set of three moves.
B A
A B
B1 \ WALKING LUNGE B2 \ BURPEE B3 \ PLANK

This time, alternate legs to take One squat thrust, one jump. Well, its sort of a rest. Hold this
a step forward with each lunge. Go fast. You can rest later. one for as long as you bloody can.
B
A
C1 \ CABLE ROTATION C2 \ WOOD CHOP C3 \ PLANK

Dont jerk around. Keep a steady Get that weight as high and as Same score as above, were afraid.
pace to injury proof your back. low as you can to hit every ab. Its good practice for a big finish.

SHOP SMARTER PT 01.2014
ELITE FOOD Shop your way back to your best. These lists of the
top products you need to keep in stock at home
FOR LESS
were compiled by nutritionist Drew Price, who
works with elite sportsmen and martial artists. He
rehabilitates your diet here, via your supermarket
CHEAPEST AT CHEAPEST AT
SAINSBURYS ASDA
ADD 2KG OF MUSCLE GET UNDER 10% BODY FAT
For muscle building, protein is important, but You need protein, bre and foods with a high
total nutrient intake is king, says Price nutrient density to help keep you fuller for longer
CHICKEN THIGHS FULL FAT MILK ICEBERG LETTUCE

2 for 250g 89p for 2 pints 50p per 100g
Lettuce has a very low
SMOKED MACKEREL SUGAR-FREE JELLY calorie density at about
2.78 for 250g 69p per 26g pack 150kcal per kilo. Use it to
High in protein and essential Gelatine in jelly is one of the fill your plate: youll cut fat,
fats, this fish is a great best sources of the amino says the journal Obesity.
source of zinc, which acid arginine. This stimulates
increases testosterone: the production of growth COD FILLET
your primary muscle hormone in your sleep, which 3.45 per 100g
building hormone. repairs and builds muscle,
according to Strength and RED SPLIT LENTILS SALMON FILLET
2.19 per 100g
Conditioning Research. 1.15 for 500g
Lentils contain 25% protein
BANANAS and a lot of fibre to fill you
90p for 5
up. Youll also enjoy high
MIXED SALAD LEAVES levels of magnesium which
2 for 200g research in the American
PORRIDGE OATS Journal of Clinical Nutrition
65p for 500g BASICS NATURAL shows improves muscular
BAKING POTATOES YOGHURT relaxation and blood supply.
1 for 4 45p for 500g
EGG WHITES
PENNE PASTA SAUERKRAUT 3.09 for 15 egg whites
PHOTOGRAPHY: DAN MATTHEWS | FOOD STYLING: HENRIETTA CLANCY

1.40 for 1kg 1.09 for 936g
If youre going to get CHICKEN BREAST PORK CHOP
FREE the nutrients from 5 for 510g 3 per 100g
RANGE EGGS your stomach
KEFIR
High protein diets
1.90 for 6 to your muscles will spare all-
75p for 380g important muscle
Long regarded eficiently then gut
This is a fermented dairy mass, but fatty meat can
as a nutritional health is paramount.
product with high levels of mean more calories than you
powerhouse for Improve it by
immune-boosting proteins, might have intended,
their particular eating fermented
which help to inhibit the according to research from
type of protein, they foods containing
growth of fat cells. Leeds University. Pork is
contain some of the lactic acid bacteria, such as
highest concentrations of dairy and vegetables like QUARK often leaner than chicken
the amino acids leucine. sauerkraut and Korean 96p for 200g breast, just cut of the fatty
This has the ability to trigger favourite kimchi. This cheese contains the edge or buy fillet or loin.
the growth of new muscle, protein casein, which is very
according to the Journal PEANUT BUTTER BASMATI RICE
filling, and glutamine for 1.08 per 100g
of Physiology. 1.99 for 340g increased fat burning.
BASMATI RICE TOTAL PRICE TOTAL PRICE
GREEN CABBAGE
1.10 for 500g
18.84 80p per 100g 21.97
30 MENS HEALTH

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FILTER THE

ON THE COVER AGENDA CORE TIME

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