MALAYSIA

APRIL 2017
100% USEFUL!

MALAYSIAS NO.1 MENS LIFESTYLE MAGAZINE www.mens-health.com.my

BUILD BOOST YOUR

SEX
MUSCLE! APPEAL
BURN High-Protein
Meals In
FAT!
3 SIMPLE
WORKOUTS TO
Minutes
Faiz Ariffin
Going beyond your
MH GUY

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your haters wrong

GET CHISELLED

EXPLOSIVE
POWER IN
ONE MOVE
INSTANT
Bulletproof STYLE
Your Heart UPGRADES

8
RM10

STEPS TO
AVOID DEADLY
ISSN 1675-6932

MEDICAL
MISTAKES
________
COVER STORIES
04.17
17BULLETPROOF
YOUR HEART
Three ways to prevent the
No.1 killer of Malaysians.
48
LULULEMON ATHLETICA
Full-Length Black Tights;
NIKE Train Speed 4 Shoes.

19
EXPLOSIVE POWER
IN ONE MOVE
The secret to becoming fitter,
stronger and faster has been
behind you all along.

27
AVOID DEADLY
MEDICAL MISTAKES
These eight steps will save your
life when youre in the hospital.

36
HIGH-PROTEIN MEALS
These recipes only take minutes
and will jumpstart your day.

39
INSTANT STYLE
UPGRADES
Expert styling tips that will
transform you into a star.

44
BOOST YOUR
SEX APPEAL
Apply office principles in your
bedroom to unleash your sexual
superpowers.

48
FAIZ ARIFFIN
Follow the bodybuilding athletes
three rules for success, and you
too can be MH Cover Guy worthy!

54
BUILD MUSCLE!
BURN FAT!
No matter what your body type is,
youll get shredded thanks to these
detailed health and fitness plans.

4 APRIL 2017
04.17
MORE USEFUL STUFF!

15
GUY SKILLS
46
DONT WORRY IF YOU FAIL
Three ways to turn todays slip-ups
into tomorrows successes.

62
TRAVEL BEYOND
THE BEYOND
Our favourite places to spend your
FITNESS next holiday, if you wanna rise
15 above the trending hashtags.
UNVEIL YOUR ABS 46
One basketball and five minutes
are all you need to get a six-pack.

24
UNLEASH THE
BEAST WITHIN
Gain elite athleticism thanks to
this exclusive no-gym workout
plan from Mike Fitch, inventor
of Animal Flow.

30 33

68

ON THE COVER
FAIZ ARIFFIN
PHOTOGRAPH
DELVIN XIAN
Faiz Ariffin
wears
HEALTH FOOD & NUTRITION STYLE & GROOMING Lululemon
Athletica

16 33 40 Three-
Quarter
Black Tights
USE GENETICS FOR SUPERFOOD MYTHS THIS SEASONS
MAXIMUM WEIGHT LOSS DEBUNKED! MUST-HAVE CLOTHING
Wanna burn fat? No sci-fi needed Separating the hype from the Our guide to this years most stylish,
just three cardio sessions a week. truth of all the recent trends. practical and masculine item.

30 37 68 The reporting in Mens Health is meant to increase

SAVE YOUR BUTT
Everything you need to know
to avoid becoming yet another
Malaysian colorectal cancer statistic.
WHY GLUTEN IS GOOD
Five scientific reasons why
Gwyneths enemy is actually
necessary for your nutrition.
DIVING WATCHES
These timepieces are essentials
when youre underwater and when
youre back above ground.
your knowledge of current developments in health.
Because everyone is different, the ideas expressed
by researchers cannot be used to diagnose or
treat individual health problems. A doctor can best
guide you.

6 APRIL 2017
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 PROMOTION

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 FROM THE EDITOR
Counting Down The Days (And The Calories)
Im often loath to quantify passion. There are many
people I know who do things simply because they
love it, figures and costs be damned, and Im wont to
support them to pursue it as far as they can.
On the other hand, it can be beneficial to appraise
zeal. It focuses your devotion, harnesses all that
energy into data, and elevates your fervour even
higher. Your hobbies become measureable, as will
your plans, results and joy.
Thats partly what motivated us in Mens Health
Malaysia to start the 100 Days to Muscle challenge.
Inspired by the same project our MH colleagues in the
UK, South Africa and Australia did, the challenge will
see us working out (and hard) towards our respective
health and fitness goals within a period of three-and-
a-bit months.
You see, I and my teammates enjoy working
out, eating well and keeping fit. But what if we set
quantifiable goals that had to be met by a certain
deadline? What if we regularly consulted with experts
to track our progress? What if we had to publish a
report detailing the entire project, from start to finish?
The more I asked myself those questions, the more it
Mens Health Malaysia
10 A P R I L 2 0 1 7
sounded a lot like work; so I wasnt sure if my colleagues
would be willing to participate. Proves what I know all
of them werent just keen to take on the challenge,
they were also raring to go. In fact, our partners were
likewise excited about the idea, so much so that theyre
helping us achieve our targets by outfitting us with gym
memberships and personal training sessions, apparel
and shoes, and, of course, expert advice. (Shout-out
to Fitness First Malaysia, Nike, Optimum Nutrition, and
Columbia Asia Hospitals! Thank you all very much!)
By the time youre reading this, I and my teammates
wouldve already completed one-third of the
challenge. To find out how were doing and to
encourage us to persevere for the sake of our best
lives ever! stay tuned to our digital platforms for
regular updates and, by all means, to share your
own transformation stories.
Because the other reason why were doing the
PHOTOGRAPH KAHMUN/MYTH STUDIO GROOMING KF BONG
100 Days to Muscle Challenge (#MH100Days) is
to motivate you to live your best life ever.
Eugene Phua
Editor
@menshealthmy @menshealthmalaysia
 PROMOTION

WHY FAT GUYS

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13 WOMEN
REVEAL THE
ONE THING THAT
INSTANTLY TURNS
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MALAYSIAN
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AMAZING
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STORIES www.mens-health.com.my

Mens Health Malaysia @menshealthmy @menshealthmalaysia

THE
12-MINUTE
LEG WORKOUT
YOU CAN DO
AT HOME

3 EASY WAYS TO UP
YOUR STYLE GAME
RIGHT NOW

Are all cured meats
unquestionably bad for you,
or can they ever be healthy?
TOM
The headlines that surround this
stubborn nutritional taboo are invariably
ham-fisted. Crudely refracted through the
tabloid prism, bacon is bad because
nitrates cause cancer. But neither the
National Research Council nor the
American Cancer Society believe that
nitrates and nitrites precipitate the big C.
If they did, itd follow that nitrate-rich
celery would be on the same shit-list.
The reality is more nuanced than that.
Both the quality of ingredients, along with
the technique used in curing, affect the
nutritional outcome. So learn to read the
label. Highly processed meats, such as
mortadella or bologna, can contain fillers
12 A P R I L 2 0 1 7
CHOICE CUTS
Top nutritionist Alice
Mackintosh* tells you
how to pig out wisely
i/ FRESH HAM
If sliced from
BEST BUY
newly smoked
pork with no fatty edges
ham can be a lean treat
with antioxidant selenium
and plentiful B vitamins.
ii/ PROSCIUTTO
Look for quality
meat, rubbed
and proteins from various animals, says with spice and fermented.
However, the more aged
Phil Lempert from trend research group cuts are high in histamine,
Supermarket Guru. Sectioned and linked to migraines.
formed meats undergo less processing
but still contain some non-meat iii/ SAL AMI
POOR PICK
additives. Meanwhile, whole cuts are just This cured and
air-dried pork
meat plus spices the holy grail of ham. can be up to 50% fat and
So whats Lempert recommend? If it often contains additives
WORDS ALEX HARRIS PHOTOGRAPH MICHAEL HEDGE JAMON SERRANO COURTESY OF LIDL *CO-FOUNDER OF SUPPLEMENT COMPANY EQUI LONDON; EQUILONDON.COM
looks like it was cut from an animal, it and preservatives. Keep
likely was. So not only does that put well- Meat Feasts to a minimum.
hung jamn back on the menu, it also
means theres no reason why gammon
and eggs cant be a palatable protein fix.
Yes, salt can be an issue, even if its faults
tend to be overblown, so lean chicken or
fish are still your staple fare.
 Ive heard that
mouthwash
raises your
cancer risk.
Scaremongering,
surely?
HARRY
Its certainly a debate worth getting
your teeth into. In theory, if you gargled an
alcohol-based mouthwash several times a
day, you could become more vulnerable to
oral carcinogens, says Dr Brian Schmidt, of
NYU College of Dentistry. Thats why oral
cancer rates are particularly high among
heavy drinkers who smoke. But everything is
relative assuming youre not gargling with
White Lightning, mouthwash evidently has
its benefits. But being selective makes a big
difference. Much like antibiotics, traditional
mouthwash obliterates bacteria in the body
without discrimination, and many of the bugs
in our mouths are essential to our health. So
try rinsing with an alcohol-free mouthwash
product, or just stick to flossing.

Why is it that booze knocks me

Can blood- out flat but then wakes me up
plasma
treatments again at 2am?
really stop me DAVID

from losing my hair?
KEITH
For once, we can say yes: the latest
development in hair-loss therapy might be
the first one that truly works. Itll cost you a
few painful injections and a signficant
investment, but its showing promising
results, and can be used in combination with
products such as Rogaine. It works by
spinning your blood in a centrifuge so only
platelet-rich plasma remains. That plasma
(chock-full of growth stimulants) is then
injected or micro-needled (ouch) into your
scalp, where it revives lazy hair cells. This is
not some kind of miracle where youre
CLOCK COURTESY OF NEWGATE CLOCKS
Ah, the old five-pint paradox. Alcohol
is a sedative, boosting the early
slow-wave stage of sleep. Thats
why your partner is wont to find you
on the sofa after a heavy night.
Trouble is, when its done processing
(and this happens surprisingly
quickly) your brain continues to
RECLAIM THE NIGHT Sleep deeper with our preemptive strategies
HIT THE
RELEASE
VALVE
expect the sedative its no longer
receiving, and wakes you up to
search out more. And no, that doesnt
mean you should sleep with a
bedside bottle of pinot noir. But you
can outsmart your compromised
brain by employing the
countermeasures below.
EATING ISNT PL AY IT BY
CHEATING THE BOOK
Improve the speed Avoid crashing out

Alcohol inhibits at which your body the moment you

completely bald one day and have a full
head of hair six months later, warns
dermatologist Dr. Cameron Rokhsar. This is
for people who have some decrease in
density and want to make their hair thicker.
But the bald fact remains: its a good option
if you want to add body to your new do.
antidiuretic hormone,
producing more urine, so pee
before bed even if you dont
need it. The longer you wait,
the more the deep muscles of
the pelvis clamp down around
your bladder, says urologist
Elizabeth Kavaler.
processes booze by swapping step through the door, and
the post-pub kebab for wind down by reading. Even
asparagus and eggs. They an extra hour awake sipping
contain l-cysteine, which water could be enough to help
helps to metabolise alcohol. your body metabolise the
If that sounds like too much of booze. Youll be forgiven for
a hassle, make it your forgetting what youve read
pre-party dinner instead. come breakfast.

www.mens-health.com.my 13
BULLETINS The latest news on fitness, health, nutrition, sex and style

ACE YOUR
FIRST 3
MINUTES
Whatever the situation,
early moves matter
Having her over for the first time
The obvious is crucial: offer her a drink.
Holding a glass helps ease anxiety,
says relationship expert Laura Berman,
Ph.D. A tour should be short no tacky
pause at the bedroom. Oh, that photo?
My beloved grandmother.

Brainstorming at work
Announce the restrictions on a project
time, money whatever; these can
spur creativity. And surprise em by, say,
passing out menus if its close to
lunchtime. That outside element can
kickstart constructive dialogue, says
Jonathan Groff, executive producer of
the TV comedy Black-ish.

Entering a party
As you approach someone, say Great
three times to yourself to trigger your
smile. Introduce yourself, make a
comment about the occasion, and
ask an open-ended question, says
Nicholas Boothman, the author of
How to Make People Like You in 90
WORDS STEVE CALECHMAN PHOTOGRAPH ISTOCKPHOTO

Seconds.

Buying a used car from the owner

Pop the hood and check the two long
pieces of steel the engine sits on. Pull
out the spare tire from the trunk and
examine the well. If you see dings or
dents, the car has sustained front- or
rear-end damage, says Mike Brewer,
host of Wheeler Dealers. Move on.

14 A P R I L 2 0 1 7
 A Ballers
Guide to Abs
Dont sit on your butt for the NBA
playoffs. During timeouts, channel
your energy into this 5-minute drill
WORDS BJ GADDOUR, MENS HEALTH FITNESS DIRECTROR PHOTOGRAPH RODALE INTERNATIONAL ILLUSTRATIONS +ISM

DIRECTIONS Grab a basketball and do this workout as a circuit, performing each exercise for the allotted time, resting 30 seconds
between exercises. Do them in the order shown. Thats 1 round; do 3 to 5 rounds, resting 1 to 2 minutes between rounds.
1 Plank Dribble 2 Split Squat Ball Dribble 3 Ball Mountain 4 Side-to-Side Squat Dribble
Assume a push-up position, with your Grab a basketball and assume a split Climber Push-up Grab a basketball and assume a
knees, hips and shoulders aligned, stance position. Your feet should be Assume a push-up position, with super-wide stance. Start dribbling the
and a basketball on the floor by your about 1 metre apart. Lower your body your left hand on the floor and right ball. Shift your weight onto your left
right hand. Lift your right hand, scoop until your front knee is bent at roughly hand on the ball. Now do mountain hip as you dribble to the left, moving
the ball, and start dribbling as you 90 degrees. Hold the position for 60 climbers: bring your left knee into into a side lunge. Reverse the move,
balance yourself on your left arm. seconds, dribbling the ball back and your body and then back to the start. dribbling to the right and moving into
Dribble the ball for about 30 seconds, forth between your legs throughout. Repeat with your right knee. Keep a right-side lunge. Continue the right-
making sure your core is tight; then Switch legs at the 1-minute mark. going, doing a push-up every 3 to 5 to-left pattern, all while dribbling.
switch arms and repeat. Time: 2 minutes seconds. Do that for 30 seconds, then Time: 1 minute
Time: 1 minute switch hands. Time: 1 minute

www.mens-health.com.my 15
BULLETINS

The Stem Cell

Science Of
Fat-Burning GEAR
CHANGE
Even truly committed
Tap into your bodys secret cardioheads tire of the
weapon to wage genetic treadmill. Try the gyms
unsung stamina heroes
warfare on your waistline
Weve long espoused the many
benefits of harnessing the bodys
hormones how the actions we
take on the outside can have radical
effects on our inside, transforming
our health, mood and physiques. STEP MACHINE
But while testosterone and human Take inclines to the next
growth hormone (HGH) are well level by placing all the
emphasis on your lower
established as forces for change,
body and blasting even
theres a fresh contender promising more calories. And yes,
to whittle away at your belly fat this counts as legs day.
stores. Arecent study published
in the American Journal of
Physiology found exercise spikes
the newly discovered hormone
irisin. This halts the formation of
flab at source, preventing stem
cells from becoming fat cells and
forcing your body to put them to
SKI ERG
better use by building bone instead. It also triggers brown fat cells to use This CrossFit favourite
more energy, therebyboosting the works your upper body.
number ofcalories you torch. Focus on engaging your

WORDS ED COOPER PHOTOGRAPH AGATA PEC AT HEARST STUDIOS ILLUSTRATIONS ALCONIC

Although the discovery of irisin lat muscles to stave off
might be at the cutting-edge of exhaustion. It will build
science, harnessing its effect is a V-shaped torso, too.
more SPM-sized than it is Nobel
prize material. To inject the wunder-
hormone into your weightloss plan,
simply follow the programme used
in the study: researchers found
scheduling three 45-minute runs
a week, working at 60-70% of your
max heart rate, is an effective way VERSACLIMBER
to tap into your stores. Consider This brutal machine may
this further proof that steady-state have fallen from fashion,
is well and truly back in vogue. but its a great way to
Skip the HIIT and lace up theres work your entire body
while sparing your spine,
science in action.
keeping you injury-free.

16 A P R I L 2 0 1 7
 Three Ways to
Prevent a
Heart Attack
Fact: 80% of Malaysian men dont
know how to prevent, identify or
survive a heart attack. We asked
Dr. Yew Kuan Leong, consultant
cardiologist, to give us the basics:

1/ RECOGNISE THE SYMPTOMS

Central body discomfort, chest heaviness
and pain, excessive sweating, a sore left
arm, and vomiting are all signs of a heart
attack. Get someone to drive you to the
nearest hospital, Dr. Yew says. It might not
be a heart issue, but never take the risk.
These symptoms are also linked to organ
failure, digestive issues or even mental
problems, he adds.

2/ THE NEGATIVE EFFECT

OF EXERCISE
If your heart is thicker than normal by birth,
it will thicken even more if you exercise
regularly, Dr. Yew explains. That disrupts
blood flow, and your heart will not be strong
enough to pump efficiently, which will
lead to an attack. See your doctor if you
experience pain, pressure or discomfort
in the centre of your chest every time you
work out or engage in physical activity.

3/ VEGETARIAN FOOD ISNT

ALL IT SEEMS
According to Dr. Yew, most vegetarian dishes
sold at economy rice stalls and restaurants
could contain bad carbs and fats, and are
cooked in reused oil. Eating plenty of fresh
vegetables and whole fruit is still best.
WORDS PATRICK LOH PHOTOGRAPH ISTOCKPHOTO

Steamed carrots and broccoli, eggs and

mashed potatoes are the kind of food that
you should be eating, Dr. Yew advises.

Dr. Yews Fun Fact: Heartburn has nothing to do with the

cardiovascular system. Its simply a digestion issue that happens
right below the heart. The term was coined by people in the olden
days who thought their heart was literally burning.

www.mens-health.com.my 17
PROMOTION

M.MY
TH.CO
S- HEAL
.MEN
WWW
 Fitness

The Strength
Secret Most
Men Ignore
Your glutes are more than
just a cushion for your desk
chair. Learn how to engage
these sleeping giants for a
fat-burning power boost
COREY OLSON WAS JUST 27,
but his 190cm, 115kg body felt
twice as old. His back hurt all the
time, from the moment he woke
up and headed to work. It hurt
when he sat at his desk for eight If your body is a
hours straight every day, and after muscle car, glutes are
your V8 engine
work when hed step gingerly
into the batters box at his weekly
beer league softball games. Just
looking at a barbell in the gym sent
a shudder down his spine. Olson
exercised regularly and played
sports all the time, but his back
pain was always there, to the point
that he thought something might
be very wrong. Exasperated, he
sought the advice of a trainer, who
pointed out the problem: Olson
had a weak ass.
Olson isnt alone. Most men
so commonly let their backsides
slide that its even a syndrome:
glute amnesia, when your butt
WORDS KRISTEN DOLD PHOTOGRAPH BEN GOLDSTEIN

muscles go to sleep and become

weak. We can thank our sedentary
lifestyle for letting our largest,
most metabolically active muscles
turn into pillow cushions.
No matter what sport or day-
to-day activity youre doing, good
glute strength is crucial

www.mens-health.com.my 19
Fitness

YOUR THREE
GLUTE MUSCLES

Harness
Gluteus Medius
Gluteus Minimus
These muscles
assist the gluteus Your
maximus when
you raise your leg to Power
the side. They also The hip hinge, which is
rotate your thigh out- mainly controlled from
ward when your leg your glutes, is involved in
is straight, and inward everything from jumping
when your hip is bent. and deadlifting to driving
Key move: a golf ball, says Bret
Bench side leg raise Contreras, Ph.D., C.S.C.S.
Heres how it helps you
Gluteus Maximus generate power.
It helps you hold
your torso upright
and straight.
Key move:
Single-leg hip raise

for endurance, power, and pain
prevention, says Jordan Metzl,
M.D., a sports medicine physician in
New York City. Four months after
Olson started targeting his glutes,
his back pain was virtually gone.
There were so many other positive
cascade effects, too, he says. I was
more flexible, my posture improved,
Have More Horsepower
Pro sports scouts are ass men. Thats
because a strong butt is critical to
any exercise requiring speed and
strength. Think of your backside like
an engine, Dr. Metzl says. It powers
you forward and helps you harness
the force from other muscles for
even more strength and speed.
scientist Bret Contreras, Ph.D.,
C.S.C.S. To really improve your
overall strength and performance,
limit injury, and change the way
you look in a pair of tight pants, you
need to train your glutes directly
and more often. (See Fire Up Your
Hustle Muscles on the next page.)
Like Olson, Tyler Fiorillo, a
25-year-old law student in New York
1/ Hinge
As you draw your hips
back, the muscles and
tendons around your
hamstrings and glutes
activate and stretch.
This creates what
scientists call passive
elastic tension the
same energy stored in a
stretched rubber band.
Really feel the stretch to
load up power.

and I had more muscle. Everything
from walking up the stairs to playing
softball felt better.
Avoid Injury
Your butt consists of three distinct
muscles the gluteus maximus,
gluteus medius, and gluteus
minimus that attach your torso to
your legs along a number of points,
including the sacrum, pelvis and
femur. Your glutes make it possible
for you to walk upright, move and
swivel your hips every which way,
and rotate your legs. A weak butt
puts more pressure on your lower
back, knees, hamstrings, and hips,
increasing the likelihood of a
strain, Dr. Metzl says. He sees many
men in his office with conditions
that can be chalked up to poor glute
strength, especially lower back pain
and Achilles tendinitis.
Doing your favourite activities on
a weak, underdeveloped rear is
like trying to run your car with a
lawnmower engine.
Whether youre lifting, jumping,
sprinting, or shooting a basketball,
your glutes are key to tapping into
that explosive push-off strength
that comes from extending your
hips, Dr. Metzl says. That powers
not just for smashing a tennis or
golf ball, jumping for a rebound, or
pulling a big deadlift; the extra juice
can also give you more endurance
for a hike or run or even when
shoveling snow.
Supplement Your Training
The number one mistake guys make
is assuming that theyve got their
glutes covered by their favourite
activity or through exercises like
squats and lunges, says sports
GROOMING GINA KAY OSBORNE/TRUE BEAUTY MARKS; SCIEPRO (ANATOMICAL ILLUSTRATION), +ISM (WORKOUT ILLUSTRATIONS)
City, knows firsthand what working
the glutes can do. When he added
two targeted glute exercises a
hip thrust and a standing kickback
using a resistance band to his
regularly scheduled leg presses, his
performance exploded. They were
such small movements, but some
months later I surpassed my squat
and deadlift goals by about 20kg.
After Fiorillo restructured
his programme by adding glute
2/ Explode
exercises, he had to buy new Snapping your hips
drawstring shortshed dropped 15 forward draws on that
pounds. Your glutes are the largest tension and frees up
energy, setting off a
muscles in your body, so working
chain reaction that
them has a huge calorie-burning extends your hips. As
benefit. I hear it all the time from you near the end of the
guys who start training their glutes extension, make sure
they get more compliments from you thrust fully forward.
Doing that locks out your
women and feel better about their
hips and makes your
physique, Contreras says. glutes fire even harder.

20 A P R I L 2 0 1 7
 Fire Up Your
Hustle Muscles
The barbell hip thrust is the ultimate glute builder. Do it and youll have a bigger
engine to make your body stronger, faster and more injury-resistant.

Down Position
The bar should
be positioned
in the crease of
Relax your your hips.
shoulders dont YES, IT WORKS!
shrug them. HERES THE PROOF!
When people in
Focus on moving a New Zealand
the weight with
your glutes, not
study did 4 sets
your lower back. of 6 to 12 hip
thrusts twice a
The edge of
the bench week, heres what
should be they gained in
at about the six weeks:
middle of your
upper back. 5kg on their
front squat
50kg on their
hip thrust
2.5cm on their
vertical jump
1.5kg muscle on
their frame

Up Position Trainer
Bret Contreras,
Ph.D., C.S.C.S.
PHOTOGRAPHS BEN GOLDSTEIN GROOMING GINA KAY OSBORNE/TRUE BEAUTY MARKS SNEAKERS AND SHORTS, BOTH BY NIKE

Your shins
should be
vertical.
Gaze forward
throughout the
move; this puts
your back in a
safer position.

Your torso, Contract your Keep your

hips and glutes as hard feet flat on
upper legs as you can. the floor.
should be flat
and parallel
to the floor.

www.mens-health.com.my 21
Fitness
BELLY OFF CLUB
Lead, Dont
Follow
Friends once dictated how Shanan Gru lived his life. But after losing
27kg in six months, hes the one influencing them to live healthily
THE OLD SHANAN GRU NEVER
considered himself overweight, and
so he didnt hold back when it came
to indulging the unhealthier the
meal the better, because it all seemed
tastier. He was also surrounded by
busy people for whom exercising
wasnt the priority. But his sedentary
lifestyle soon caught up with him
when he decided to pick up the
badminton racquet again. It quickly
became apparent that something was
amiss because he simply couldnt keep
up with the demands of the game.
Fed-up with feeling sluggish all the
time, Shanan decided to do something
about it. Injury then became the
biggest obstacle in his weight-loss
22 A P R I L 2 0 1 7
journey, as he admits that enthusiasm
often came before technique. After
realising that he wasnt using the
equipment properly, he sought the
advice of trainers at the gym and
turned to the Internet to fill any
knowledge gaps.
When the numbers on the scale
refused to budge, Shanan hit upon
a method that eventually led to him
torching 27kg in six months. I started
off by setting small, short-term goals
for myself as I found them easier to
achieve, he adds. Meeting each one
made me more motivated as time
went on. For Shanan, the saying,
Father knows best also kept him
focused. He used to bring me along to
the gym when I was a boy, he recalls.
He continues to inspire me to rock
the gym. Disappointing him is the last
thing that I want to do.
As he lost weight and built muscle,
Shanan developed mental toughness
too. He credits the discipline instilled
by exercise as having a positive effect
on his job as a Senior Manager at RHB Workout Routine
Shanan Gru exercises at Celebrity Fitness
Bank. He can now concentrate and Bukit Rimau six days a week.
perform better at work, he says.
MONDAY
His new lifestyle has also influenced Chest, triceps and abs
the people around him to get fit. My TUESDAY
transformation and commitment Back, biceps, and 15-min cardio
has inspired many friends, relatives WEDNESDAY
and colleagues. Im one of the reasons Shoulder, triceps and 15-min sauna
why they take fitness seriously and THURSDAY
Rest day
pay attention to their health now, he
FRIDAY
says, before adding that this, in turn,
Legs and abs
motivates him to continue raising the
SATURDAY
bar for himself. Chest and biceps
When not busting his muscles at the SUNDAY
gym, Shanan hikes and continues to Back and 15-min cardio
play badminton the only difference
now being that he can stay on court
for as long as he wants. Currently, he
is working on building a body that will
Diet Regime
Shanan follows a strict diet except on
qualify him for any sports competition Sundays, when he eats home-cooked
meals and burgers.
of his choosing.
BREAKFAST:
But as you can gather from Shanans Two scoops of protein and oats
picture, he devotes a significant with almonds
amount of time to his perfectly
MID-MORNING SNACK:
sculpted six-pack. Ab exercises are Fruit
my favourite, he confesses. I find LUNCH:
Brown rice, steamed chicken breast
that they are the best form of cardio for
and vegetables
me to shift stubborn fat.
BEFORE WORKOUT:
To maintain those Hollywood- Brown rice, steamed fish and vegetables
celeb-like abs, Shanan sticks to an AFTER WORKOUT:
extremely strict diet consisting of Two scoops of protein and four slices of
steamed chicken, fish and vegetables, wholemeal bread with sugar-free jam
as well as brown rice and protein
shakes. Im usually on a high-protein
DINNER:
Brown rice, grilled chicken breast
and vegetables
diet on weekdays and high-carbs on
the weekends, because my food intake
must suit the days workout, he says.
Of course, theres always a need for a
WORDS PATRICK LOH PHOTOGRAPH BRYAN ONG LOCATION FITNESS FIRST AVENUE K
cheat day to remind yourself what life
is all about. For Shanan, a cheat meal
can be as unhealthy as a plate of nasi
lemak or roti canai in the mornings,
and nasi goreng or burgers at night.
BEFORE:
On Sundays, I must have a good,
home-cooked meal, he adds. 96kg
If his journey has taught him After:
anything, its this: Believe in yourself,
have faith in your ability and never
give up. Everyone has tremendous
69kg
NAME: SHANANTHAN GRU SELVANATHAN
strength deep within themselves. AGE: 29
HEIGHT: 179CM
Keep pushing and you will see results, TIME TO REACH GOAL: 6 MONTHS
slowly but surely.
 PROMOTION

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Fitness

6 Moves to Unleash
the Beast Within
Animal Flow creator Mike Fitch has long captivated fitness enthusiasts with his series of hybrid
DESIGNED BY
Mike Fitch, Creator of
Animal Flow

BEST FOR
workouts that combine the movement elements of yoga, martial arts and strength training. He Improving mobility and
activating different
was in town recently for a series of workshops with FIT Malaysia, so we asked him to create this muscles via total-body
months unique workout programme that will transform you into a force to be reckoned with movements, so you can
become a better athlete
in almost any sport.

DIRECTIONS
Do each exercise for
the number of reps
specified. Perform each
exercise back-to-back
in a circuit. Aim for three
to six rounds.
Focus on moving
with perfect form and
control, not speed.

1/ Side Kick Through

[A] Get into a standard bear crawl position.
[B] Twist your hips to the right, and lift your left
hand off the ground as you kick your right leg
through. Keep your right hand and left foot planted
firmly on the ground throughout the movement. B
Alternate the movement for the other side. Do 10
to 15 reps in each direction.

2/ Crab Reach
[A] Lean back from a squat
position, and rest your left hand
WORDS ANIS TAUFIK PHOTOGRAPHS CHEE MINH GEH LOCATION FIT MALAYSIA

on the ground. Keep your right

arm, palm opened wide, raised
between your legs.
[B] Push your body up through
your feet and left hand to form an
arch at the top of the movement.
[C] Twist slightly to your left so
that your right palm points
towards the ground.
Return to the starting position
A B C
and alternate the movement for
the other side. Do 3 to 5 reps for
each side.

24 A P R I L 2 0 1 7
 A
A B
3/ Lateral Ape
[A] Get into a full squat position.
[B] Sweep your hands across
the ground to your right side.
[C] Plant your hands firmly on
the ground, and hop laterally to
the right.
Alternate the movement for your
opposite side. Do 10 reps for
C each side.
A
C B
5/ Under Switch
[A] Lean back from a squat position, with both hands
on the ground behind you. Lift your butt off the ground.
[B] Keep your right palm planted firmly on the ground as you
twist your body to the right, and come down on all fours in [C].
Alternate the movement for your opposite side. Do 5 reps for each side.
B
4/ Front Steps
[A] Kneel down and stretch your arms
on the ground in front of you.
[B] Step forward with your right foot into a lunge.
Plant your left hand next to your right foot, and
keep your forearm almost parallel to the ground.
Alternate the movement for your opposite side.
Do 5 reps for each side.
A
6/ Beast Activation Lifts
[A] Get into the starting position of a bear crawl.
[B] Lift your right hand and left leg up simultaneously.
Alternate the movement with your left hand and right foot next.
Perform this move for 30 seconds.
www.mens-health.com.my 25
PROMOTION

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HEALTHBEAUTYFITNESSFASHIONWEIGHT LOSSFOODLOVE & SEX


Want to be that smiley
face at the end? Then
help your doctor get
the ball rolling
The
Deadly
Martin is a healthy 38-year-old.
One day, he cuts his workout short
Medical
because he feels winded. The same
thing happens over the next several
days, and he develops a fever.
Mistake
At an urgent care office, Martin
is diagnosed with viral bronchitis
You can
and given an inhaler. He gets worse
WORDS PAUL BERGL, M.D. PHOTOGRAPH JAMIE CHUNG
and goes back a few days later. This
Avoid
time, he receives a chest x-ray and
a new diagnosis: pneumonia. Hes
prescribed antibiotics. On a third
trip, he receives different antibiotics.
Youre bound to get a
botched call at least once Six weeks after that first disrupted
in your life, and it can kill workout, Martin goes to the
you. Heres a doctors emergency room. There, an astute
guide to staying safe clinician asks Martin if he spends
much time outdoors. Actually,
hed been on a week-long hiking
and fishing trip before getting
sick. Further testing reveals an
uncommon fungal infection of the
lungs. Fortunately, the diagnosis
comes just in time.
These kinds of cases are more
common than you might think.
I know because Im an internal
medicine doctor. We miss diagnoses
all the time. Last year, researchers
at Johns Hopkins Uni made the
bold claim that medical errors are
the third leading cause of death in
the United States, behind heart
disease and cancer. Although some
Health
critics thought this estimate was
inflated, health professionals
tend to agree on one point:
medical errors are more common
than they should be.
The medical community has
become more attentive to errors
during the past two decades.
Electronic record systems can flag
medication interactions. Before
any surgical procedure, the
surgeon marks his or her initials
where the scalpel will go. Yet, a
silent epidemic of a particular
type of medical screw-up persists:
the diagnostic error. This is what
you need to know.
www.mens-health.com.my 27
 If someone drops the
ball, a scary chain of
events can follow

Ways to Slip Up
During a typical doctors office visit,
you probably describe your symptoms,
get examined, and maybe go for
tests. The doctor must then decode
this information which essentially
amounts to a puzzle and consolidate
it into a solution. The conclusion of
the process is the diagnosis: a label,
often a loose working theory (or set of
theories) describing whats bothering
you. Sometimes this process goes
wrong. Diagnostic errors fall into three
main types:
Misdiagnosis: Your physician
applies the wrong label or name to
your symptoms.
Delayed diagnosis: Your physician
had the information to promptly label
your problem, but didnt act until your
symptoms were unmistakable.
Missed diagnosis: Your physician
completely neglected to consider a
certain condition that explained your
symptoms.
Diagnostic errors frequently fly
under the radar. Take Martins case:
was it even possible for the doctor at
the urgent care facility to diagnose
Martin with an uncommon infection
when the initial symptoms were so
consistent with those of a run-of-the-
mill cold? How about the second
physician? The third? Perhaps Martin
should bear part of the responsibility
since he didnt disclose the key clue
the wilderness trip earlier. Many
cases arent cut-and-dried.

The Cost of Inaccuracy
Proper diagnosis is arguably the
most critical element of patient care.
A flawed assumption about your
condition at the outset will inform all
Are You at Risk?
Studies suggest that diagnostic
errors occur in 10 to 15 percent of
cases, whether in clinics, emergency
departments, or hospitals. These rates
How Mistakes Happen
Doctors are human. They get tired,
hungry, depressed, confused, and
annoyed. They can be rushed,
working in chaotic settings. They
and analytical. But both circuits can
short out. The snap judgment
system is especially vulnerable to
bias. The second, more deliberate
system seems more foolproof, but
PROP STYLING ANGELA CAMPOS/STOCKLAND MARTEL

the treatment that follows. Beyond the
obvious your life could be at stake
are other important consequences.
Flawed evaluations can breed
skepticism in healthcare. A botched
diagnosis could sabotage your trust in
your provider and any future doctors
you might consult. And, of course,
if youre sent down the wrong path,
youll take a financial hit.
havent budged despite impressive
advances in medical technology, so
dont think fancy genetic testing or
pricey MRIs offer infallible protection
against a bad diagnosis. Whats more,
dont assume that only rare diseases
are missed; in fact, the opposite is
more likely. Most errors happen with
patients who have relatively common
conditions.
forget things. Some things, they never
learnt. Some doctors are overcon-
fident; others are too tentative.
It helps to understand how a
diagnosticians mind works. When
you describe a problem, your doctor
relies on two types of reasoning.
First, theres a fast-acting circuit
that leans on snap judgments. A
second process is more deliberate
overthinking your case can also send
you both in the wrong direction.
How Can You Avoid
Diagnostic Error?
You cant change a doctors mood,
memory, or fatigue level, and you cant
know whether he or she is keeping up
on the latest research. But you can keep
yourself safe in other ways. Read on.

28 A P R I L 2 0 1 7
 If youre confrontational or antagonistic,
1/ Find an attentive doctor.
Doctors tend to be influenced by
past test results and labels attached

youre not helping. Research shows that

to an illness. Its called diagnostic
momentum, and it can sometimes
close a doctors mind about your care.
Say you have chest pain and worry
that its a heart problem. If you also
have an anxiety disorder, that label
could make your doctor think the
pain is all in your head, particularly
if other providers youve seen have
drawn the same conclusion. If you
sense that your doctor has strong
preconceptions about you, seek
another opinion.
In my experience, keen
diagnosticians are curious, patient,
willing to carefully examine their
patients, and have a healthy dose of
skepticism and humility. You should
also seek out the most experienced
provider you can find, possibly at an
academic or specialty medical centre.
If your doctor has a not my area, not
my problem approach, go elsewhere.
2/ Prepare for your visits.
Jot down notes and questions before
your appointment. Even cool-and-
collected types forget things. There is
a misconception that physicians are
annoyed by patients who google their
symptoms and self-diagnose. For the
most part, they dont mind; its all in how
you frame your questions. Dont say:
Hey, I found this disease online, and
Im certain I have it. So please send me
for blood work and a CT scan. Instead,
gently inquire about what youve read
online; your doctor should consider it. In
addition, keep a list of meds you take,
and save the results of your cardiac
stress tests and scans (CT and MRI)
and most blood work. Use a mobile
doctors make more mistakes when
theyre dealing with difficult patients.
or cloud-based app or even a simple
Word document or spreadsheet.
3/ Explain your symptoms
in a clear, logical way.
Clinicians are trained to zero in on
the first symptom you mention. If
you have multiple problems that
you think might be related, say so
up front. Then give a chronological
account of what youre experiencing,
referring to a calendar if possible.
Doctors view the passing of time itself
as a diagnostic clue. Use similes to
describe symptoms: My stomach
feels like something is chewing at it,
for example. Otherwise, doctors may
try to translate your complaints into
their own parlance, at least mentally,
in an example of ascertainment
bias, or looking for what they expect
to find. They just want to categorise
your symptoms in order to whittle
down the possibilities. Dont settle for
medicalese; keep at it until youre
both on the same wavelength.
4/ Ask what else it could be.
A diagnostic timeout is a powerful
way to avoid errors. In studies, doctors
admit that sometimes the diagnosis
simply never crossed their mind. The
simple question What else could
this be? may help your doctor out
of a rut by avoiding two common
traps. Premature closure is when
a case is seen as open-and-shut
and the doctor essentially turns off
his or her brain. Confirmation bias
refers to seeking only the information
that bolsters the current theory and
ignoring the rest. Experts agree
that being open about uncertainty
is key. If you get the sense that
ego is preventing your doctor from
expressing doubt, find a new provider.
5/ Know which tests
youre getting and why.
A blind stab at your case can be just
as dangerous as an utterly incorrect
diagnosis. Your doctor should be able
to explain why a certain test is needed,
how influential the results will be, and
what your alternatives are. In other
words, the doctor should know the
possibilities and also articulate the most
efficient way to arrive at a diagnosis.
6/ Never assume that
no news is good news.
Heres a shocker: one significant
cause of diagnostic error is failure to
follow up on abnormal test results.
As a patient, youre entitled to timely
disclosure of test results. If you spot
an abnormality in blood work or on an
X-ray report that doesnt seem to faze
your doctor, speak up.
7/ Be respectful.
If youre confrontational or
antagonistic, youre not helping.
Research shows that docs make
more mistakes when theyre dealing
with difficult patients. Try to stay
calm and cordial. Its okay to express
emotions and frustrations, and there
are times when you absolutely need
to advocate for yourself. But realise
that negative vibes will muddy your
doctors thought processes.
8/ Remember that youre
in the drivers seat.
Since the dawn of medicine, the
patient has literally sat in the centre of
the diagnostic process. If you feel you
arent being heard or taken seriously,
seek a second opinion.
Dr. Bergl practices medicine in
Milwaukee, Wisconsin.

This One For men with chronic headaches, the journey to diagnosis can be circuitous: four out
Might of five migraine sufferers are misdiagnosed with sinusitis, research shows. For people

Hurt
Seeking help for
ILLUSTRATION REMIE GEOFFROI
with agonising cluster headaches, a correct diagnosis usually takes three years. Thats
partially because many headaches activate your cranial-autonomic pathway, triggering
a runny nose and watery eyes. With these symptoms, you may understandably see an
ear, nose and throat doctor instead of a headache specialist, says Peter Goadsby, M.D.,

a headache can Ph.D., a headache neurologist at Kings College London.

turn into a whole You can help your doctor (and yourself) by keeping a headache diary. Write down
other headache. everything, and dont just get trapped by the most obvious symptoms, Dr. Goadsby
Heres how to find says. Note whether the pain is one-sided and whether you feel queasy or sensitive to
relief faster. light, sounds and scents. JULIE STEWART

www.mens-health.com.my 29
Health

The screening you can

do in your own bathroom
If youre willing to scoop your poop
into a vial, a fecal immunochemical
test is an easy way to screen yourself.
It detects proteins present in certain
colon cancers. Another test, called
Cologuard, spots DNA that may be
linked to cancer. You may have to
repeat these tests every year or two,
not the decade you can wait after a
clean colonoscopy.

The test you can swallow

Throw back a pill that contains a tiny

Save
had a recent colon check.
Screening is advised for men 50
and older, but many younger guys
camera, and a specialist can watch
as it moves through your colon,
The more convenient spotting polyps along its path. The
colonoscopy prep PillCam is approved by the FDA for

Your
should also be checked. A University
of Michigan study found that nearly
15 percent of people diagnosed with
colon screening in some people.
Colonoscopy veterans talk about Check with your doctor and call
glugging a gallon of polyethylene
your insurer to see if youre covered.

Butt
You have zero excuses to skip out
on colorectal cancer screening.
Its now easier than ever
MANY CANCERS HIDE DEEP IN THE
body, evading detection. Not colon
cancer. To find out if you have it, all
you have to do is look.
Unlike many screenings, tests to
spot colorectal and cervical cancer
are very effective. Theyre head
and shoulders above the others,
says Robert Schoen, M.D., of the
University of Pittsburgh School of
Medicine. Yet, about 40 percent of
colorectal cancer are younger than
50. If you have a bowel disease or
a family history of colon cancer, ask
your doctor about testing.
The most common test is a
colonoscopy. While youre under
anesthesia, the doctor probes your
colon with a 1.5-metre scope, snipping
out any precancerous polyps. If youre
stalling because of the diarrhea-
inducing prep, its time to man up: the
ridges of your colon need to be free of
debris for the best viewing.
Most importantly, if you screen
for and spot colon cancer early, a cure
is more likely. And scientists keep
discovering ways to make testing
easier, whether you opt for a scope or
one of the newer tests on the block. So
glycol and following a clear liquid diet
the day before the procedure. Today,
many doctors split the dose into two The virtual colonoscopy
parts, or offer a more palatable duo
of Miralax and Gatorade. Soon, you
(no probing required)
may even be able to eat beforehand.
Scientists at University of California,
Irvine, found that people who ate low
residue foods such as eggs and
white rice the day before felt better
and didnt compromise the results.
Dont defy doctors orders; just ask if
easier prep options are available.
A scan called CT colonography uses
low-dose radiation to reveal tumours.
Its as good as a colonoscopy, the
U.S. Preventive Services Task Force
noted recently. So any insurer holding
out will probably cover it soon. The
test does require bowel prep, but
its less intense than colonoscopy
prep, says Perry Pickhardt, M.D., chief
of gastrointestinal imaging at the
University of Wisconsin School of
WORDS JULIE STEWART ILLUSTRATIONS ADAM NICKEL

men between ages 50 and 75 havent what should you do now? Read on. Medicine and Public Health.

The Give your doctor a heads-up if you notice blood in the toilet, a change in your bowel habits, or unusual
fatigue. These can signal colon cancer. If youve always had gut trouble, raise the red flag even higher.
Warning Conditions such as inflammatory bowel disease, irritable bowel syndrome, or peptic ulcers can delay
Sign in the diagnosis; a recent study in the British Journal of Cancer found that it takes 20 percent longer for
people with these conditions to be diagnosed with colon cancer. Thats because your doctor might
Toilet Bowl blame any new or worsening symptoms on your existing condition, the researchers say.

30 A P R I L 2 0 1 7
 INSIDEOUT
Check out our website at mens-health.com.my for the latest event and promotion updates.
EVENTS &
PROMOTIONS

MERCEDES BENZ E 300 AMG LINE

The new E 300 AMG has 245 horsepower with 370Nm
of torque, complementing your active lifestyle with high
performance levels on the road. In its interior, youll find 13
speakers with nine channels of DSP amplifiers from Burmester.
Need a little help squeezing into that tight parking spot? Use its
Parking Pilot that comes with a 360-degree camera, which will
project crystal clear information right onto the cockpit screen.
RM458,888; mercedes-benz.com.my

SONY EXTRA BASS SPORTS

HEADPHONES
Sweat on it, wash it, throw it in
a bucket of water it takes a lot
to damage the Sony Extra Bass
sports headphones. Hook it on your
ears and you can take calls using
its Bluetooth function, as well as
stream your favourite tunes in HD.
These wireless headphones can
last up to seven hours on a single
charge. RM599; sony.com.my

DOCKERS CLEAN KHAKI TROUSERS

Be it a weekday, casual Friday, or the weekend, these new pants
from Dockers is versatile enough to cater to all your needs. Its fabric is
engineered to avoid wrinkles, which keeps you looking sharp throughout
the day. On top of that, youll see very little (or almost no) top stitching,
giving the pants a cleaner finish. From RM148; dockers.com/my

www.mens-health.com.my 31
PROMOTION
 Food &
The only super things
about some
superfoods are the

Nutrition
marketing teams
behind them

The Myth of
Superfood
Dont be impressed
by products that sound
too healthy to be true
AN INCREDIBLE NEW FOOD IS
helping men across the planet
lose weight, add muscle, and
even gain sexual stamina. You
dont know about panther
berries? Maybe youve seen
them in the hands of fit
Instagram celebs, or heard them
hawked on satellite radio. Where
can you find panther berries?
Nowhere. We made em up.
But the benefits cited
above are not all that different
from those of other so-called
superfoods such as tiger nuts,
chia seeds, jackfruit, and
coconut water, none of which
live up to the hype when you
look closely at the research. In
fact, the FDA hasnt defined
the term superfood. Theres
no legal, scientific, or medical
WORDS CAROLINE WEINBERG PHOTOGRAPHS LEVI BROWN

definition. As nutritionist
Norman Temple, Ph.D., of
Athabasca University in Alberta,
succinctly puts it, Superfood
is purely a marketing term.
That doesnt mean these
foods are bad for you. Its just
that you should look at them
with a gimlet eye, as we did.

www.mens-health.com.my 33
Food & Nutrition
Goji berries are
often dried, like
raisins, but their
flavour is sharper
TIGER NUTS and more bitter

The Claim: These morsels prevent

heart attacks, enhance immunity,
and improve circulation, and theyre
gluten free! (Theyre made from
neither tigers nor nuts. Presumably
the name Yellow Nutsedge didnt
have the same allure.)
The Evidence: Tiger nuts, also
called earth almonds, are actually
tubers. Theyre nearly 50 percent
carbohydrate, which makes them
more starchy, pound for pound,
than potatoes. Sure, they have lots
of fibre, fatty acids and minerals
all good stuff but research on tiger
nuts is scarce. One study, published
in BMC Complementary and
Alternative Medicine in 2015,
found that tiger nut powder
mixed in water increased sexual
performance in male rats.
The Verdict: If youre an impotent
rodent, nibble tiger nuts. If youre
human, feel free to try them if
youre curious. They taste vaguely
like coconut and are often a major
ingredient in horchata, a refreshing
beverage thats popular in Spain
and Latin America. Ground tiger
nut flour is an alternative to wheat
for people with celiac disease.

GOJI BERRIES

FOOD STYLING BRETT KURZWEIL/ART DEPARTMENT PROP STYLING MEGUMI EMOTO/; ANDERSON HOPKINS ICONS HUBERT TERESZKIEWICZ
The Claim: These little health
nuggets can treat diabetes, reverse
high blood pressure, promote weight
loss, enhance brain activity, boost
immunity, battle cancer, and protect
against UV damage. Holy cow!
The Evidence: Goji berries do
have a lot of antioxidants and other
nutrients, but those other bold claims
dont stand up to scientific scrutiny.
Four Easy Ways to Be a Super Eater
One widely touted Chinese study
One food wont lengthen your life. For that, you need a comprehensive plan
from 1994 suggested that combining
goji extract with cancer treatment
may prolong remission, but the study
didnt contain information needed to
prove its accuracy. 1. EAT PRODUCE 2. COOK WITH 3. FOCUS ON A STEADY, 4. REASSESS YOUR
The Verdict: If you want to add AT EVERY MEAL A VARIETY OF OILS STABLE EATING PLAN SNACKING
Eat 2 cups of fruit and Each type of fat has Beware of cleanses Men, on average, eat 923
them to yogurt or soups, go ahead 3 cups of vegetables unique fatty acids, says that purport to flush toxins empty calories a day, a
theyve got fibre, vitamin A and iron. a day, the USDA advises, dietitian Chris Mohr, from your body and shrink recent USDA report
But they wont be putting sunscreen and reap their benefits. Ph.D., R.D. Which one your gut in days. No revealed. Before you
companies out of business anytime Have a broiled tomato at should you cook with? significant studies have snack, ask: Am I hungry
breakfast, a sliced pear on Match the flavours: demonstrated the benefits enough to eat an apple?
soon. Plus, with prices ranging from
your ham and cheese, and butter for eggs, olive oil of detoxes, a 2014 If you are, eat an apple. If
RM30 to RM50 for 1kg, you need to an after-dinner banana. for Italian dishes, Australian review youre not, dont eat
really like the taste. Thats a start. coconut oil for stir-fry. concluded. anything.

34 A P R I L 2 0 1 7

WHEATGRASS
The Claim: These green shoots fight
inflammation and detoxify your liver
after youve, well, toxified it. Their
chlorophyll power is so profound that
soaking in a wheatgrass bath boosts
blood cell production.
The Evidence: Yes, wheatgrass is
nutritious, but its really nothing
special. Its benefits are similar to
those of other greens. Studies have
suggested that wheatgrass juice may
have perks like treating ulcerative
colitis. But a 2015 article published
in Mini Reviews in Medicinal Chem
istry found problems with existing
wheatgrass research. Plus, foods
and drinks cant magically detox
your body a healthy persons liver,
kidneys and lungs do that just fine.
The Verdict: Wheatgrass is a fine
ingredient for a healthy smoothie,
but dont count on grazing as your
major source of vegetables for the
day or as a hangover pick-me-up.
POMEGRANATE
JUICE
The Claim: It eases joint pain! It
prevents prostate cancer! Itll give
you a stiffy! Its the nectar of the gods!
The Evidence: Pomegranate seeds
are an excellent source of fibre,
antioxidants, and vitamins C and K;
but evidence that the fruit provides
any benefits beyond what other
fruits offer is not convincing, says
Diane McKay, Ph.D., of the Friedman
School of Nutrition Science and
Policy at Tufts University. Most of
the perks, including the fibre and
vitamin C, come from eating the
fruit, not drinking the juice. Some
pomegranate juice defenders
point to small and/or short-term
studies that suggest health benefits;
however, more research is needed to
prove a cause-and-effect connection.
The Verdict: Enjoy pomegranate
whole or as a beverage if you
like the taste, but dont expect
special powers. In fact, compared
with orange juice or whole fruit,
pomegranate products are higher in
calories and sugar, and lower in fibre
and some vitamins and nutrients.
Yes, wheatgrass is nutritious,
but its really nothing special.
Its benefits are similar to
those of other greens.
COCONUT WATER
The Claim: Its Mother Natures
sports drink more hydrating than
water and performance beverages!
The Evidence: Coconut water does
have important electrolytes, such
as sodium and potassium. Its also
lower in carbs than Gatorade. But
a 2012 study in Applied Physiology,
Nutrition, and Metabolism concluded
that it doesnt hydrate any better than
a sports drink does.
The Verdict: Let Nyree Dardarian,
R.D., of Drexel University, spell it out
for you: If your goal is fitness and
weight loss, plain water is the best
option. Id recommend coconut water
if youre a recreational athlete who
doesnt like to drink water and prefers
flavoured drinks. But if youre doing
exercise thats more intense, such
as marathon training, youll need to
consume more carbohydrates to fuel
smart, she says.
CHIA SEEDS
The Claim: Ch-ch-ch-chia seeds
provide fibre, calcium and iron.
But the biggie here is heart-healthy
omega-3 fatty acids. One article (not
in Mens Health) trumpeted the fact
that chia seeds have nearly eight
times the omega-3 content of salmon.
The Evidence: Research reviews
havent found sufficient proof that
chia provides any lasting health
benefits. Chia seeds contain mostly
short-chain fatty acids, which are
different from the long-chain form
in salmon. Although you may be
consuming more omega-3s per gram,
choosing chia means your body wont
net the boost that salmon offers.
The Verdict: The seeds may not
have the omega-3 value promised,
but they do contain 10 grams of gut-
filling fibre per ounce. Blend them
into a shake or scatter them into a
bowl of yogurt if you have trouble
getting enough daily fibre.
www.mens-health.com.my 35
1 4
Food & Nutrition
2
Bowling for Breakfast
Four heart-healthy, fibre-rich, single-serving, grain-based meals worth waking up early for
1 Savoury
Breakfast
Grits
If you like to start your day
with eggs, youll dig the
yolks with the grits.
2 tbsp finely chopped shallot
cup low-sodium chicken broth
1 packet (30g) instant grits
2 large eggs
1 radish, thinly sliced
avocado, thinly sliced
In a pan on medium, heat
1 tsp oil. Add the shallot and
cook till soft 2 minutes. Add
the broth; boil. In a bowl, stir
the broth and grits till thick.
Cook the eggs with 1 tsp oil
in the pan. Top the grits with
eggs, radish, and avocado.
466 calories 18g protein,
34g carbs (6g fibre), 30g fat
36 A P R I L 2 0 1 7
2 Cracked
Wheat
Fruit Bowl
A spoonful tastes like you
rolled out of bed and into a
tropical resort.
cup cracked wheat
1 tangerine, peeled, sectioned
1 kiwifruit, peeled and sliced
1 tbsp unsweetened coconut
A few mint leaves, for garnish
In a small microwave-safe
bowl, stir the cracked wheat
into cup water; add a
pinch of kosher salt. Cover
and microwave on high for
5 minutes; then let the bowl
stand 2 more minutes. Stir
and top with the tangerine,
kiwi, coconut, and mint.
269 calories, 7g protein,
52g carbs (9g fibre), 5g fat
3 Cranberry
Cream
of Wheat
Make a double batch this
will keep well in the fridge.
Eat it hot or cold.
cup frozen cranberries
1 tbsp maple syrup
3 tbsp Cream of Wheat
2 tbsp chopped toasted pecans
2 tbsp half and half
In a pan, add the berries,
1 cup water, and a little salt.
Boil until the berries burst 8
minutes. Stir in the syrup and
Cream of Wheat, and cook
per package directions.
Turn off the heat; stir till fluffy.
Serve in a bowl with pecans
and half and half.
327 calories, 6g protein,
47g carbs (5g fibre), 14g fat
4 Overnight
Protein
Oats
Its the ultimate one-
minute meal for a morning
workout guy.
cup old-fashioned rolled oats
cup milk
2 tbsp chocolate protein
powder
1 banana, sliced
cup blueberries
In a jar or bowl, stir together
the oats, milk and protein
powder. Cover and
refrigerate overnight. In the
morning, just take off the
lid, and heat the oats in the
microwave for 1 minute. Stir
in the fruit and enjoy.
432 calories, 22g protein,
72g carbs (9g fibre), 9g fat
3
Holy
Whole
Grains!
PHOTOGRAPH SAM KAPLAN FOOD STYLING JAMIE KIMM; MICHAEL BRANDON MYERS (ICON)
Call it fibre power:
people who ate at
least three servings of
whole grains a day
were less likely to die
of heart disease or
cancer than those who
ate none, a 2016 study
in Circulation found.
Whole grains offer
nutrients that may delay
conditions that could
lead to disease, and
the fibre fills you up.
(One serving is cup
cooked hot cereal.)
 What Happens 04
NUTRITION

When I Eat Gluten?

OMISSION
Going gluten-free in the
hope youll feel
Its a nutritional bte noire outlawed by athletes and the #eatclean zealots alike. energised? In some
cases, giving up
But is it all bad? Read on, as we break down dietetic enemy number one gluten can increase
tiredness, Akbar
says. Foods

01
containing gluten
04 provide a range
of other
HARD TO nutrients, from
STOMACH iron to folic acid
Like Big Sam and fibre.
Allardyce, glutens Remove these from
image problem is your diet, and youre
partly down to its creating nutrient
size. Gluten is a deficiencies that can
large protein with a lead to fatigue. Instead
low surface area, of simply switching to
says Dr Ayesha wheat substitutes, focus
Akbar of the British on eating more fruit and
01
Society of veg. Dont make the cut.
Gastroenterology.
As proteins pass
through the
digestive system, a
greater surface area
helps enzymes
break them down. 05
Help your body out
by chewing 15 times 02
per mouthful.
05
BLOATED
02 03 STATE
RIGHTFUL Gwyneth Paltrow and
an army of paleo fans
VILIFICATION would have you
In the less than 1%
believe the gluten in
of people who suffer
your bread is to blame
from coeliac disease,
for bloating. The reality
the body launches
is a little bit more
an autoimmune
complicated. Its not
response to gluten,
attacking the villi 03 uncommon for people
to experience bloating
(tiny projections GUT FEELING after eating wheat-
in your small Were all inclined to says. In a recent study based foods, Akbar
intestines) and think with our of individuals with says. But how much
resulting in the
WORDS DANIEL MASOLIVER ILLUSTRATION PETER GRUNDY

stomachs, but the gluten sensitivity, those of that water retention

malabsorption of relationship between given a placebo saw an is down to the gluten,
nutrients. Thats an brain and gut may be improvement in mood and how much is
extreme case, but more intimate than you compared to those because of short-
5-8% of us can still realise. There are more given gluten capsules. chain carbs is very
experience some serotonin-producing As it turns out, sensitive hard to say. Use your
sensitivity, where cells and nerve fibres in souls on a free-from diet loaf: cutting off your
your villi are intact; the gut than anywhere do have something to crusts isnt worth
but diarrhoea and else in the body, Akbar smile about. losing the fibre.
bloating regularly
rear their heads.

www.mens-health.com.my 37
PROMOTION

A TIME HONOURED TRADITION:

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Big Watch Book 2016
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20 1 6 | R M 1 5
U LT I MAT E WATC H G U I DE

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BELL & ROSS

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OLDEST
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YOUR ULTIMATE GUIDE TO THE SOMETIMES WEIRD,

MOSTLY WONDERFUL WORLD OF HOROLOGY.

GET YOURS TODAY!

 Style &
Grooming

Your
Summer
Style Guide
Wanna win SS17? These are
the rules to follow, as
explained by Pepe Torres,
Creative Director of Bonia
1/ The belt and shoe colour rule
In formal wear, your belt and shoes
have to be the exact same colour.
In casual wear, there is no such
rule. In fact, matching accessories
are not eye-catching, Torres says.
He suggests these combinations
instead: orange leather belt and
brown lace-ups; baby blue woven
belt with dark blue loafers; or camo
belt with army green shoes.

2/ Have two or three bags on hand

You should have a backpack for
casual wear, a soft briefcase for
work, and a folio for formal dinners.
Todays men have more interest in
style, Torres says. They put more
effort into dressing up and a bag
makes a big statement. A neutral-
coloured, black or brown bag is
always the easiest to match with
your outfit. But if you always wear
WORDS PATRICK LOH PHOTOGRAPH ISTOCKPHOTO (PHOTO USED FOR ILLUSTRATION PURPOSES ONLY.)

dark colours, then a bag in a bright

hue such as yellow, red or orange
should suffice.

3/ Know where your products

are made
Torres wants you to memorise this:
formal wear and suits = Made in
England. Jackets and other
apparel = Made in France. Leather
goods and accessories = Made in
Italy. Casual wear and cotton tees
= Made in USA. When shopping,
find out where an item is made to
get the best quality, he adds. Of
course, the majority of products
are manufactured in China
nowadays, but the materials used
should be from their country of
origin, Torres says.

www.mens-health.com.my 39
Style

The
indispensable
work coat is
still on the job

L.L.Bean

A dark colour can scale

the distance between
refined and rustic, so
this navy herringbone
twill works equally well
with a tee or a button-
front shirt and tie. The
soft flannel lining keeps
you comfortable.

Polo Ralph Lauren

You can look buttoned

up while staying true to
your inner rebel in this
distressed workwear
blazer. Its just as
comfortable as your
favourite jean jacket,
but lapels add interest.
Bonus: its already
broken in.

WORDS SANDRA NYGAARD PHOTOGRAPH RICHARD PIERCE PROP STYLING NICOLE SOFER/CORNELIA ADAMS

40 A P R I L 2 0 1 7
 A friend of farmers and factory workers at the turn of the century, the utility coat had plenty of places to keep all of your
belongings, and its stiff cotton could handle hard work. Now, in the new millenium, it has been adapted to meet modern needs.
The new breed of utility coats is sleek, slim and less boxy than the original but with the same core traits: versatility, durability
and personality. You can clean it up with a sweater or dress it down with a sweatshirt. These are qualities we all consider
no matter where we live or work, says John Mooty, founder of Wilson & Willys, a workwear brand based in Minneapolis,
Minnesota. The best pieces still have utilitarian game pockets to stow a phone, and durable double-stitching so your coat wont
fall apart from everyday use. Updated fabrics resist both wrinkles and stains. Treat it well and youll have an ally for life.

Wilson & Willys

With creative layering,

you can wear this
chore coat for much
of the year. Its waxed
canvas cotton moleskin
lining, antique brass
hardware, horn buttons,
and reinforced collar
seams are built to last.

L.B.M. 1911

The cotton-flax fabric

blend comes off as a
little polished, while the
unlined interior gives
you the room to add
layers and still move
Woolrich
around. Button-flap
John Rich & Bros.
pockets hold your
precious cargo close.
Dont bother trying to
smooth out the wrinkles
in this half-lined cotton
jacket. It looks lived-
in and authentic. Details
such as hidden pockets
and flaps at the collar
subtly add function.

www.mens-health.com.my 41
Sex &
Relationships

Prepare
for
Lift-off
Three simple ways to
solve thehard problem
of erectile dysfunction
Run Intervals Losing excess
weight can help boost your
libido, says Jamin Brahmbhatt,
M.D., a urologist with Orlando
Health. High-intensity interval
training is a proven fat burner.
Dr. Brahmbhatt runs for 20
minutes straight, alternating
between sprints and jogs.

Lay Off the Smut About a

quarter of men seeking
treatment for ED are under 40;
for many of them, its due to
performance anxiety. Men
watch blue movies and think
they have to last for hours, Dr.
Brahmbhatt says. Dont buy in:
intercourse lasts about 5 to 8
minutes, he says.

Stick to the Prescription

If youre on statins for high
cholesterol, keep taking
them: they may aid erectile
health, a new Greek study
suggests. As it turns out, they
PHOTOGRAPH ISTOCKPHOTO

boost your blood vessels

ability to expand and
contract, which helps more
blood reach your penis faster.
Thats a good thing.

42 A P R I L 2 0 1 7
 ASK US NOW
June See will answer your questions
on women, dating, sex, love and
relationships. Email her at
GIRL NEXT DOOR editor@mens-health.com.my

A girl asked me to send her pictures during

my travels in Europe. Wed been exchanging
texts and pictures non-stop for two months.
When I returned home, I was very eager to to get in the mood to have this sort

meet her, but I got impatient and came off as of dialogue, go for it. But talk about
what turns you both on, and this could

pushy. Shes been ignoring me since then.

evolve naturally into further exploration
of your sexual selves. Get talking and

How can I fix this?

have fun!

I think Im
NORMAN
falling for
Now you know why people say patience is a virtue. Im gonna be honest with you: once one of my
MAKE-UP NAOKE CHU/LANCOME HAIR JAY SIM & DANSON SWEE/AM & PM HAIR STUDIO, USING LOREAL PROFESSIONNEL

mutual
a guy comes off as pushy, its quite difficult to change a girls perception and to come back friends,
from that. Dont expect any miracles, but what you can do first is apologise. Next, tell her who has
WORDS BRITTANY RISHER (SIDEBAR) PHOTOGRAPHS ISTOCKPHOTO; KAHMUN/MYTH STUDIO (JUNE SEE)

youve realised that in your enthusiasm to get to know her better, you came off too strong. a boyfriend. Shes giving
me mixed signals too. What
For women, pushiness can take on an intimidating overtone thats uncomfortable to deal should I do?
with. So if you want any hope of talking to her again, you need to bring your interactions DANIAL
The ball is in her court for this one,
with her back to a place thats comfortable for her. No promises, but good luck all the same! as shes the attached party. If you
want to avoid drama and messiness, I
suggest you leave things be. But lets
say you want to pursue this have
My wifes If you issued her a supplementary My wife you considered the consequences
been using card, then its a totally different story. wants us of what acting on them would entail?
my credit But if she deliberately took your to spice You could end up in a three-way
card without card without consulting you, thats things relationship that you didnt bargain for,
telling me. at the very least kinda rude, and at up in the or jeopardising your friendship with
Shes exceeded the credit the very worst racking up credit card bedroom. this girl. If hes a jerk and you think
limit in the past, and I dont debt. Have you guys ever had a talk Any tips on how to start? you can treat her better, then go for it.
want a repeat of that. How about finances? If not, definitely ANANTH But if hes a decent guy and doesnt
do I talk to her? have that talk. Work out a plan for The first step is to talk about deserve to be collateral damage, dont
BRIAN yourselves so that you both agree what you both like. It could be an be the ball that gets the shitstorm
Wow, that is not cool! If shes nicked on the same things, and prevent awkward conversation to have rolling. Focus your energies on
your card without permission, I mean. further shocks. ordinarily, so if the two of you need someone who is available.

www.mens-health.com.my 43
Sex & Relationships
Be the
Boss
in the
Bedroom
Apply these workplace secrets off the job, and
enjoy red-hot perks that HR would never approve
UNLESS YOUR LAST NAME IS ON
the front of the building, youre
probably not going to claim the
corner office without working
a few late nights. Punch out too
much overtime, however, and the
price to your relationship might
not be worth the bonus in your
pay cheque. The happiest couples
approach their careers and their
relationships with the same level
44 A P R I L 2 0 1 7
of commitment, says Dr. Jill
Bowers, a researcher who studies
relationship satisfaction.
So whats a man to do? The
answer doesnt require dialling
back your ambition. The strategies
on these pages will help you rise
in the boardroom. Embrace them
at home, and youll emerge on top
(and bottom and behind) in the
bedroom too.
Dress Like the
Guy in Charge
WHY IT MATTERS: Women zero in on
clothes, subconsciously looking for
signs of status. What you wear
advertises who you are and the
resources you have to offer, says
Dr. Helen Fisher, author of Why We
Love. Your attire also conveys
confidence; plus, by mixing up your
look, you show that you value her
enough to keep trying to impress
her, according to relationship
expert Dr. Yvonne Fulbright.
WORDS MARIA MASTERS PHOTOGRAPHS ISTOCKPHOTO
DO THIS: Rework your wardrobe.
Shell notice shoes instantly, says
David Hart, a leading menswear
designer; so invest in quality, keep
them polished, and use shoe trees
to maintain their shape. When it
comes to your pants, you can never
go wrong with straight-leg dark
jeans. Above the belt, mix things
up, Hart says. Try a solid, a pattern,

and a texture such as a navy
jacket with a plaid dress shirt and
a solid knit wool tie.
Exploit Your
Social Network
WHY IT MATTERS: Boredom is a
big contributor to relationship
dissatisfaction, according to a
study in Psychological Science.
Thats why nightly squabbling over
the Netflix queue can be a warning
Go on a double date with
the most life-affirming
couple you know. Couples
feed off others excitement
sign. You need to get out more:
people feel more passionate about
their partners when they hang with
other couples. We tend to be at
our best around others: happy,
engaged and telling stories, says
Dr. Geoffrey Greif, co-author of Two
Plus Two. Seeing other people
who value your opinions and
respond to your thoughts will also
make her appreciate you more, and
vice versa.
DO THIS: Go on a double date with
the most life-affirming couple you
know. Couples feed off other
couples excitement, says
relationship consultant Dr. Jeremy
Nicholson. Look her in the eye
when she speaks, and laugh at her
jokes to make her feel appreciated,
says persuasion expert Jay
Heinrichs, author of Thank You for
Arguing. Sing her praises,
especially when shes not around.
Every single word will get back to
her, guaranteed, Heinrichs says.
Be a Team
Player
WHY IT MATTERS: A good worker
relieves a colleague whos under
the pump, and the same idea
applies at home. A recent Swedish
study found that women in
relationships are more likely than
men to experience psychological
distress if they feel theyre juggling
an unfair share of chores. Start by
taking over her most despised task,
says Dr. Elizabeth Lombardo,
author of A Happy You.
DO THIS: Delegate. A smart manager
doesnt work in isolation. From
Kaodim.com to ServisHero, theres
a tsunami of digital services that can
take menial tasks off your plate.
Boost Morale
at Home
WHY IT MATTERS: Its no fun working
for a misery guts and a woman
shouldnt have to live with one
either. Wives with positive
husbands report less relationship
conflict than women hitched to
pessimists, reports a study in the
Journal of Marriage and Family.
But beware: men with positive
mates report just as much conflict
as men married to pessimistic
partners. Women may be
more likely to try to repair the
relationship, says study author
Dr. James Iveniuk. Men tend to
withdraw from conflict, so guys
who naturally look on the bright
side may be better at preventing
disagreements.
DO THIS: Celebrate victories
even small ones. Notice the little
things. Women look for sincerity
and integrity of actions, says
family therapist Dr. Paul
Hokemeyer. Is she running her
first 10K? Be there to cheer her
home at the finish line. Research
in the Journal of Personality and
Social Psychology found that
partners who showed
appreciation for each other were
more likely to be together after
nine months.
Give Back to
the Community
WHY IT MATTERS: Good news!
Couples who have more sex are
also more likely to have stronger
marriages, reveals research from
Johns Hopkins Uni. But its overall
satisfaction, not frequency, that
really counts, Fulbright says.
Being desired is the ultimate
aphrodisiac, Fulbright says, so
focusing entirely on her needs
can boost your bond and her
confidence in bed.
DO THIS: Make it all about her.
Couples should treat foreplay like
the new main event, Fulbright says.
So start by setting the mood a
massage, for instance. Thatll leave
her more relaxed and up her odds
of achieving the big O.
PASS HER
PERFORMANCE
REVIEW
Find out if youre due
for a raise, says sex
educator Emily Morse
SHES WEARING
HEELS TO BED
Women want to feel
beautiful and desired,
Morse says. If shes
dressing up for you, its
a sign that you make
her feel attractive. Its
also a sign to go
shopping at a lingerie
store quickly.
SHE GIVES YOU
INSTRUCTIONS
A woman knows how
you can touch her to
get her off, Morse
says. So if shes
speaking up, it means
she feels comfortable.
And if shes not, its
time to ask her what
feels good.
SHE WANTS MORE.
AND MORE
The more sex people
have, the more they
tend to want, Morse
says. Better yet if she
tries new things, like
sex toys it shows she
thinks of sex with you
as an investment.
SHE REMINDS YOU
HOW GOOD IT WAS
If she doesnt? Say
something like, Im
happy with our sex life,
but is there anything
you want to try?
Morse says. You
might get the chance
sooner than you think.
www.mens-health.com.my 45
Guy
Skills

Use
Failure
as Fuel
The author of Win at
Losing explains how to
turn todays defeat into
tomorrows victory
1/ Do a Postmortem
Did you fail, or just lose? One
implies fault; the other may be
beyond your control, says Jim
Loehr of the Human Performance
Institute. Be honest: did you
botch the presentation? Find
the winning PowerPoint and
compare it to yours. Did a better
candidate land your promotion?
Ask the boss what that person
had that you didnt.

2/ Identify What Went Right

In a famous study, Olympic
bronze medalists looked happier
than silver winners. Their gratitude
was due to counterfactual
thinking, or pondering what might
have been. Claiming a small
victory softens the blow and helps
you identify successes to build
on, Loehr says. Dream of a
scenario that gives you hope and
inspires you to work harder.

3/ Grow From It
No pain, no gain is more than a
clich; its science, which calls it
WORDS SAM WEINMAN PHOTOGRAPH ISTOCKPHOTO

post-traumatic growth.
Consider the Columbia Lions
44 straight losses in American
College Football during the
1980s . That bred success for
many of its players, says Matt
Sodl, a defensive tackle who
now manages a hedge fund.
It crafts how you think and
analyse problems, he says.

46 A P R I L 2 0 1 7

WISDOM
Dont Stop Till
You Get to the Top!
Adam the Special One refuses to let his disability stop him
from living a full life every day. So whats your excuse?
FOR DISABLED PEOPLE LIKE ME,
were not really connected to society
as a whole. Even though were given
a platform, we dont have much
visibility and theres still a lack
of awareness, says Azzrulkhan
Hasrullah Bin Matsah (who goes
by the moniker Adam the Special
One). He is discussing the plight of
WORDS ANIS TAUFIK PHOTOGRAPH BRYAN ONG ICON ISTOCKPHOTO LOCATION FITNESS FIRST GARDENS MALL
the disabled community in Malaysia,
LIVE YOUR BEST LIFE TODAY!
Grab life by the horns with Adams tips
GET OUT OF YOUR COMFORT ZONE
What I love about hiking is that it really
tests your mental abilities and reveals
your true character. Some guys might
have a lot of muscle badan sado
but that doesnt really mean that
they have the endurance to scale a
mountain. Its really about how strong
you are mentally. If you truly believe
in something and youre willing to go
after it, you can do great things.
when he opens up about how hes
hoping to change that through his
love of hiking and the great outdoors.
When Im [hiking] or taking part in
sports activities, I have the chance to
open peoples minds and show them
that, you and I, were really not that
different. Its important for me to
keep doing this. I want to prove that
even guys like me have a chance.
RECRUIT A SUPPORT NETWORK
Surround yourself with people who
want to see you succeed. It was a real
struggle for me to get to where I am,
and I couldnt have done it without
the support of my family and friends.
Im lucky that the people around
me have helped me come this far.
Sometimes, even getting a positive
comment or someone saying, You
can do it when I post things on
Facebook goes a long way.
Adam talks about how the limiting
beliefs that we impose on ourselves
can hinder us from reaching our full
potential, confessing that before he
started, he was afraid of what people
would think. I was born without legs.
I always had it in my mind that people
would say things like, Youre disabled
why dont you stay at home? he how far I can go. You never know
says. But when I showed up, people
were really supportive. Strangers
would cheer me on and everything
the support was amazing. Sports
really does have the power to bring
people together. He highlights that,
in addition to the obvious physical
benefits like improved health, being
fit also comes with perks such as a
wider social network and better
START SAYING YES
When opportunities present
themselves, you have to say yes.
I got invited to a kayaking event
once and I went, intending to be
a spectator. But when I arrived,
there was a guy who didnt have a
partner, and the organisers asked if
I wanted to participate. I didnt have
any experience on open waters, but
I joined in and we came in eighth
place out of 25 kayaks!
self-image. Ever since I got the crazy
idea of going hiking, Ive tried a lot of
different things that I never dreamed
of, such as kayaking and volleyball.
My life is a complete 180 to what it
was before.
In October 2016, Adam made
headlines when he became the
first disabled man to crawl up
Mount Kinabalu. He talks about
the challenges that he faced on his
way to the summit, saying, There
were some parts that were really
steep and we had to use ropes. Other
hikers could use their legs to support
themselves, but I could only depend
on the strength of my arms that
was the only thing I could grab
with. Sometimes, facing your fears
head-on makes you realise what
youre truly made of. I was scared,
but the path ahead was clear. I could
only choose to go up or go down I
chose to go up. Adam confesses that,
ultimately, his motivation for sticking
to his mission can be narrowed down
to a single factor: I just want to see
what youre capable of unless you
try, he says, pointing out that this
mindset prevents you from becoming
complacent too. For Adam, his next
target is clear: the Everest Base
Camp in 2018. Each peak that Ive
conquered be it Broga or Kinabalu
was to prove to myself that I can go
further each time. Limits exist for
you to go beyond them.
BALANCE PLEASURE AND PLAY
Get out to play more. Outdoor
activities are a great way to exercise
because they can be fun. When
we do a workout, were consciously
aware of the fact that were
exercising and we can perceive it
to be something hard. But if you
head out, it can be something fun.
Remember, if you get tired while on
a hike, you can always take a break
to enjoy the view and nature.
www.mens-health.com.my 47
48 A P R I L 2 0 1 7
 MARK YOUR
BOUNDARIES.
NOW GO BEYOND EM
WORDS ANIS TAUFIK PHOTOGRAPHS DELVIN XIAN/IMAGEROM PHOTOGRAPHERS ASSISTANT MIEMIE LOH ART DIRECTION ELYNN HAH STYLING PATRICK LOH GROOMING NAOKE CHU/LANCOME
One of the youngest stars in Malaysias fast-growing bodybuilding scene, Faiz Ariffin,
opens up about what it takes to get to the top, and how you can surpass your limits
IM VERY GOAL-ORIENTED. I LIKE
to visualise, set my targets and
achieve them. Having clear-cut
goals definitely helps me stay on
track. Professional bodybuilder
Faiz Ariffin is talking about the
razor-sharp focus that you need
to achieve your mission, when
he highlights how some friendly
competition can spur you to work
harder. I like to hustle and just
put effort into what I do. When I
see other people working harder
or putting in more effort than me,
I think, No! I have to do better! I
want to be constantly improving
and doing better than anyone else.
Driven by such a dedicated
work ethic, Ariffins prolific list of
achievements as a bodybuilder
should come as no surprise. The
24-year-old first got a taste of
bodybuilding tournaments when he
signed up for Mr. Kuala Lumpur in
2011 he walked away with a third
placing in the Junior (under 70kg)
category. He went on to participate
in several different competitions,
including the Malaysian Games in
2013, not to mention representing
Malaysia in numerous international
championships. Most recently,
Ariffin raised the Jalur Gemilang
in the international arena when
he bagged fourth place at the 50th
Asian Bodybuilding and Physique
Sports Championship 2016 in the
Kingdom of Bhutan.
Ariffins backstory, however, is
similar to that of most bodybuilders
he actually started lifting in an
effort to pack on some lean mass.
I was very active in track and
field at school, and I used the gym
to improve my performance, he
says. I was always focused on the
functional aspect it never crossed
my mind to look good or build
muscle. All that changed with
the release of the Twilight saga. I
remember seeing the werewolf guy
[Taylor Lautner] and going, whoa, he
has an impressive physique. What
started as a simple goal of building
a better body would eventually
turn his life a complete 180, one
that thrust him into the limelight
of international tournaments,
garnered support from key players
in the fitness industry (Ariffin is
an official Optimum Nutrition
athlete and sponsored by AirAsia)
and formed a fiercely loyal fan base.
Here, he shares what hes learnt
along the way and how you can train
better each time.
FORM AND FUNCTION
YIELD STRENGTH
If youre a newbie to the gym, learn
the fundamentals of weightlifting,
Ariffin says. Its critical that you pay
attention to your form and execute
the correct movement patterns.
He draws on his experience and
confesses a mistake that he made in
the early days of his fitness career:
I went through a few trainers and
some of them werent well-versed
with certain exercises. I didnt
know better; I picked up the wrong
technique and did heavy weights
with them. I ended up with some
issues on my left knee I still
experience a bit of discomfort
until today, and have to be careful.
So, make sure that you work with
a good, knowledgeable trainer
wholl guide you through the basics,
especially during the initial stages,
Ariffin advises.
According to him, focusing on
the correct form and perfecting
exercise movement have wider
repercussions beyond injury
prevention. He delves into sports
psychology to share his two cents
on how easy it is to form bad habits,
and why they can be so hard to
kick as well: If you keep doing an
exercise with the wrong technique,
it becomes a habit. Its harder to
change or break once its firmly
established. Similar to unhealthy
habits like smoking, lifting with
incorrect form can hinder progress
you may even experience adverse
effects in the long run if you keep
www.mens-health.com.my 49
LULULEMON Full-Length
Black Tights

50 A P R I L 2 0 1 7

FAIZ ARIFFINS GYM BAG ESSENTIALS
GET THE INSIDE SCOOP ON ARIFFINS PROPS AND SUPPS, SO THAT YOU TOO CAN MAKE #GAINZ LIKE HIM!
1/ FZGEAR T-SHIRT
I came up with the brand FZGear to
create products that are highly
personalised, based on my
experience with various gym gear
and clothing. I wanted something
thats more innovative and premium,
and I can confidently say that the
design will complement your
physique and movements comfort
and performance are a priority for us.
www.facebook.com/Fzgear
2/ OPTIMUM NUTRITION GOLD
STANDARD PRE-WORKOUT
Ive been using Optimum Nutrition (ON)
products ever since I started
weightlifting. When I first started using
ON, I told myself that Id be one of their
athletes one day and it really happened
for me. This pre-workout is one of the
staple supplements that I use. Its great
for that boost of energy, so I can train
harder every time I hit the gym.
www.facebook.com/
optimumnutritionmalaysia
doing it repeatedly, he cautions.
Form is the number one thing,
Ariffin emphasises. So, leave your
ego at the door, drop the weights
and build up from there. At the end
of the day, youre not competing
with anyone but yourself. Still
unconvinced? Heres some food for
thought: the aphorism YOLO may
have experienced its 15 seconds of
fame in recent popular culture, but
dig a bit further and youll come
across the exact same phrase by
actress Mae West from the Golden
Age of Hollywood who said, You
only live once, but if you do it right,
once is enough.
MIND OVER MATTER.
ALWAYS
Ariffin explains that, ultimately,
the most powerful muscle that you
have isnt one that you can (literally)
flex in a competition, but the tool
that you have resting between your
ears your mind. He talks about the
vital role that a powerful outlook
has in determining whether you
succeed or not, saying, At the end
of the day, its all about positivity.
If you can maintain your positivity
and stay upbeat about what you do,
3/HARBINGER 7.5 CONTOURED
LIFTING BELT
A lifting belt should be a staple in your
gym bag, especially if youre doing a lot
of the big lifts like squats and deadlifts. It
helps keep your spine intact and
everything else tight, so you can prevent
injuries while working with heavy
weights.
www.egonutritions.com
people will understand. Even if they
dont like it, theyll get what youre
doing and be chill about it. He adds
that, as a general rule of thumb, you
know youre on the right track if you
hit the following criteria: (1) Youre
passionate about what you do; (2)
youre working towards a good
cause; and (3) you show potential in
what you do.
Ariffin adds that its almost
impossible not to ruffle a few
feathers; youre bound to come across
your share of detractors when you
set out to achieve a monumental
task. Its the people who are prone
to being negative the haters that
you have to watch out for., he says.
They look at things in a different
way and can bring you down if youre
not careful. His advice on dealing
with them? Just move on and dont
get too worked up because their
negativity can be draining it can
suck your energy and distract you
from what youve set out to do. Take
that negativity as motivation to
prove your haters wrong and keep
going further. At the end of the day,
you want to be able to turn around
and say, Hey I did it despite
everything.
4/NIKE FLYKNIT RACER
I have to confess: Im a sneakerhead
and I collect a lot of shoes. I like the
Nike Flyknit Racer for the unique yet
simple design, and they feel great
when youre working up a sweat.
www.nike.com
www.mens-health.com.my 51
Get Stage
Ready NOW!
BEST FOR
Torching fat by spiking
metabolism and improving
insulin sensitivity, as well as
building lean muscle.

DIRECTIONS
Do each exercise for the
Follow Faiz Ariffins customised circuit-training programme to get shredded fast! number of reps specified.
Perform all of the
exercises listed as a circuit.
Do three circuits, resting
one to two minutes between
each round.

A B
FREE TRAIN VERSATILITY SHOES AND RUNNING SHORTS, BOTH BY NIKE

2/ Elevated Chest Press

1/ Air Squats
[A] Stand with your feet slightly wider than
shoulder-width apart, and cross your arms.
[B] Bend your knees and lower your body
until your thighs are almost parallel to the floor.
Do 12 reps.
[A] Get into an elevated push-up
position by placing your hands on
a stool or a box.
[B] Push yourself up, pause, and
return to the starting position.
Do 12 reps.

52 A P R I L 2 0 1 7
 A
A B
3/ Single Leg Lunges
[A] Stand, and rest your hands on your
waist. Step forward with your left foot.
[B] Lower your body until your front and
back knees are bent 90 degrees, then
push back up. Do 10 reps, then repeat
with the other leg.
A
B B
5/ Burpees Without Push-ups
[A] Get into a standard push-up position.
[B] Instead of pushing down, bring
your feet and knees forward, and brace
yourself into a squat. C
[C] Leap high, and raise both hands
over your head.
4/ Push-ups
[A] Get into a standard push-up position,
with your arms straight and hands slightly
wider than shoulder-width apart.
[B] Bend your elbows and lower your body Go to
until your chest almost touches the floor. www.mens-
Do 10 reps. health.com.my
to see these
workouts in action
A
6/ Air Bikes
[A] Get into a standard crunch position,
with your shoulders and feet off the ground.
[B] Crunch to your right, pointing your left
elbow to your right knee while straightening
your left leg. Repeat the same movement
with your opposite side. Thats one rep.
Do 10 reps.
www.mens-health.com.my 53
 Does My Body Look

Big/Ski
54 A P R I L 2 0 1 7
 The age of ectomorphs and
endomorphs is over. In 2016,
a mans physique follows
the more modern trends of
Skinny Fat, Gym Bro and
Dad Bod. You might recognise
yourself as one. You may
have aspects of all three.
Either way, youre not
doing your health or physique
any favours. To transform
you inside and out, weve
compiled a guide to the
three shapes, with fitness
prescriptions to cure
yourself of their symptoms.
This is your body of evidence

nny/ Fat
In This?
WORDS JAMIE MILLAR ILLUSTRATIONS OLIVER BURSTON

www.mens-health.com.my 55
01
The
Skinny
Fat
Man
That most deceptive of body types, the
beanpole-fatty boasts a naturally slender
frame; but like an iceberg, most of his bulk is
hidden. Its this visceral fat around the midriff
that makes him critically unfit, with worrying
long-term health implications. Its time
to stop hiding and redress the balance

56 A P R I L 2 0 1 7
 COMPOUND CARVING
Although compound lifts re-awaken both metabolism and
A healthy-
looking frame
muscle, theres more fun to be had in ditching the barbell for
can belie serious unstable random-object work. These moves from PT Tim Walker
health risks
incorporate the most underused gym kit so thats less time
queuing at the rack and more time working. Forget long-distance
cardio too: cutting down rest between sets is a far superior way of
torching fat. Call it the Everyman Strongman Plan.

1/ FARMERS WALK
3 SETS OF 30SEC
WITH 10SEC RESTS B
Holding two heavy things
dumbbells, hay bales
walk forwards, taking

20%
short, quick steps while
keeping your posture
VISCERAL PANIC upright, shoulders back
The fat- (A & B). Keep going A
Often found hiding in plain sight, the
begetting until your grip gives out.
Skinny Fat man is unlikely to fess up to the
increase in
appellation mainly because hes unaware
of it. Sure, he looks okay in a T-shirt; but
blood glucose 2/ ONE-ARM
underneath hes a not-so-hot mess, with
caused by an KETTLEBELL B
overabundance SWING
visceral fat suffocating his internal organs, of the stress 3 SETS OF 20 REPS
drastically increasing his risk of type 2 hormone WITH 10SEC RESTS
diabetes. In short, his long-term prospects cortisol Feet shoulder-width apart
are slimmer than his arms and he has fat and knees soft, take a
chance of reaching a ripe old age. 12kg kettlebell in one hand,
As well as poor training habits, stress then swing it through your
and overeating can cause your body to legs (A). Engage your core,
stockpile fat, says personal trainer Tim hips and shoulders to A
Walker of Evolution of Man Training drive it up to chin height

21
(eomfitness.com). As a result, its likely (B). Do 10 reps per side to
that your testosterone levels have complete one set.
plummeted in inverse proportion to
oestrogen, leading you to pack on lard The number 3/ MEDICINE BALL
in female places. Think triceps (bingo of days of LUNGE WITH
wings), chest (man boobs) and hips (they HIIT it takes to OVERHEAD PRESS
dont lie). So, though you may feel in fine reduce visceral 3 SETS OF 20 REPS A
fettle, if youre carrying a little extra heft, fat by 18% WITH 10SEC RESTS
ask yourself: are you burning the candle Grab a medicine ball (A)
at both ends by getting to work early then and step forward with your
staying up late? Does training actually right foot, lowering your left
mean the occasional jaunt round the park? YOUR knee to the ground. Both
legs should form 90
If the answer to either is yes, its time to act.
The immediate reaction when we BODY angles. Simultaneously B

gain weight is to hit the cardio hard, but
steady-state runs actually raise the stress
hormone cortisol, cannibalising what
muscle you do have, Walker says. Cue
severe iron deficiency, leading to lethargy,
heart palpitations and headaches none of
which will put you in an optimum training
mindset. The key issue at the heart of
the Skinny Fat physique is an imbalance
between lean muscle and fat, he says.
The solution is to reverse this ratio in
favour of muscle by shocking your system
into action. Getting off your skinny-fat
butt and joining the gym is a good start.
SHOP push the ball overhead (B)
and hold for three seconds.
Drive back up and repeat
10 times per leg.
DRINK THIS BUY THIS
A study in Obesity journal found A pair of dumbbells. If youre
adirect correlation between new to lifting, these are an ideal
zero-calorie fizzy drinks and tool for teaching stability and
visceral fat around your waist. form, with adjustable weight
Soda water with a slice of lemon options preventing you from
is a sugar-free alternative to hit lifting too heavy too soon.
that refreshing sweet spot Lonsdale 15kg Dumbbell Set,
dont be fooled by Diet badges. RM289; sportsdirect.com.my

www.mens-health.com.my 57
02
The
Gym
Bro
He definitely lifts, but sadly hes
more focused on filling his deep
V-neck T-shirt than crafting
a well-balanced physique. He
might act like king of the gym,
but his egocentric strength
training lacks imagination and
is invariably hiding serious
weaknesses which become
painfully apparent on legs day
WORKOUT PHOTOGRAPHS AGATA PEC AT HEARST STUDIOS

58 A P R I L 2 0 1 7
 MUSCLE-BOUND MOBILITY
Bringing in the neglected postural muscles and glutes will
promote far greater mobility than simply alternating chest and
Top-heavy
training can arms ad infinitum. However, bad habits are the hardest to break;
lead to painful and in the gym, our man has a reputation as someone who lifts
postural
disparities and leaves. The solution is to continue behind closed doors with
Dalton Wongs 20-minute evening stretch session. You can do it
before dinner, or even while watching TV.

1/ YS AND TS
3 SETS OF 10 REPS
Hinge forward at the A
waist, knees slightly bent
and back flat. Raise your
arms overhead to form
UPFRONT
15
B
a Y shape with your
IMBALANCES thumbs up (A). Then reach
your arms to the sides for
The number of Mr T (B). Thats one rep.
This guy is at his best when approached
minutes, three
face-on, thanks to his habit of constantly
times a week,
training from the front in the following 2/ SINGLE-LEG
you should
order: chest, shoulders, abs. But a SQUAT
spend working A
sideways glance tells a different story: on back 3 SETS OF 10 REPS
his shoulders slump forward over his stretches to Start with your right leg
too-tight pecs, his behind protrudes, and maintain good raised off the ground (A).
his lower back curves because of taut hip posture With your arms
flexors. He may hold the gyms deadlift outstretched in front of you,
B
record, but hed struggle to raise his slowly lower into a squat
hands above his head or complete a 5km position with your left leg
run without collapsing all of which can bending through 90
lead to flexibility issues in later life. degrees, and your right leg

150%
Dalton Wong of Twenty Two Training parallel to the ground (B).
(twentytwotraining.com) started out Return to the start; 10 reps
giving mobility and rehab services, and per leg is one set.
has seen his fair share of poor postures. The rise in
Many men who train have that rounded hospitalisations 3/ PRONE LEG
kyphotic posture, leading to shoulder, from weight CURL
neck and back pain, he says. They have training 3 SETS OF 20 REPS
B
a no pain, no gain mentality, so they since 2003 Lie face down with a
work through it. Inside, theyre in terrible resistance band looped
shape: stiff, sore and shovelling protein around both ankles.
into their stomach, which is distended Tighten your core and
because they cant digest it all. Not the bend your right leg at the
kind of bulking you had in mind, bro. YOUR knee (A). Bring your right
When it comes to rectifying the BODY heel as close to your
glutes as possible before
situation, regeneration is the name of
the game. For the most part, those MMA SHOP slowly letting go (B). Do
fighters the Gym Bro wants to emulate go 10 reps per leg to A

hard, go home and get massages. Wong

suggests releasing your hip flexors with a
foam roller and your pecs with a therapy
ball. Not only will this improve your
range of motion, it will also flush toxins
from your muscles, saving you painful
delayed onset muscle soreness (DOMS)
while boosting your bench press personal
best (PB) in the long run. You should
also rejig your regime to emphasise your
posterior chain: For every one chest
exercise, do three back, Wong says.
complete a set.
EAT THIS
The connective tissues around
your muscles have viscoelastic
properties, meaning theyre
slow to recover from damage.
Give them a much-needed hit
of reparatory collagen by
dining on bone broth after your
toughest session.
BUY THIS
A resistance band may not be the
manliest of purchases, but if you
want to keep training long after
your bros have injured themselves
out of the game, this is the heavy
hitter for you. Sanctband Active
Resistance Band (medium),
RM39.90; sanctband-active.com

www.mens-health.com.my 59
03
The
Dad
Bod
The owner of the ubiquitous Dad Bod
combines the occasional moderate hour
at the gym with more frequent epicurean
sensibilities. Unchecked, his Mr Average
physique will hinder both his ability to
grow new muscle and to repair injury.
And, unless youre a millionaire film star,
its a difficult look to pull off

60 A P R I L 2 0 1 7
 GROWTH SPURT
If age or indolence has grounded your gains, high-intensity drop
Gains naturally sets will lift things off the ground. Whatever youre doing, aim for
slip with age twice as many reps as normal, and lift your usual weight. When
adjusting your
training is key you start to tire, drop the weight by 20% and keep going with
this method until youve finished all your reps. Pushing through
fatigue engages dormant muscle fibres, promoting growth and
strength to recapture your youthful physique.

1/ DUMBBELL
SQUAT
A
2 SETS OF 20 REPS
A heavy bar on your back
isnt ideal when working
toward failure. Hold
BENCHED
BENEFITS
Whether youre out of the game
34%
The amount
dumbbells by your sides (A)
and slowly lower into a squat
with your back straight (B).
Explode up and repeat,
B

completely or no longer seeing the

by which reducing the weight by 2kg
testosterone in each time you feel like you
fast results you did 10 years ago, lapsed
new dads can cant go on.
athletes face a triple threat, says career
plummet
extension specialist Mackie Shilstone
(mackieshilstone.com). Having helped 2/ BENCH PRESS B
2 SETS OF 20 REPS
NFL quarterback Peyton Manning lift
Lying on a bench, start
the Super Bowl trophy last year after his
with a barbell weight you
multiple neck surgeries, 65-year-old
can comfortably lift for 10
Shilstone still terrifies clients such as
reps. Lower the bar to

8
Serena Williams with his fitness levels. touch your chest (A), then
If we let fitness slide, we face sarcopenia, power it back up (B).
or age-related muscle loss; anabolic Once you hit the wall, drop
resistance, which is the failure of exercise The number of 5kg and continue with a
to stimulate growth like it did when you weeks spent spotter on hand should
were 20; and a reduced ability to recover, taking omega-3 your arms give out before
Shilstone says. supplements your will does. A
If you happen to be a Dad Bod denier, for anabolic
complacency is your enemy. Whether resistance to 3/ DUMBBELL
its a penchant for partying or a new reduce, LATERAL RAISE
addition to the family keeping you awake reigniting your 2 SETS OF 20 REPS
at night, its clear your priorities have ability to build A bodybuilders favourite, B

shifted since those halcyon days when
you could pack on muscle and keep off fat
while eating whatever, whenever. In your
head, youve still got it; in reality, youve
got a burgeoning middle-aged spread and
fading muscle memory.
But turning things around doesnt
require maddening levels of complexity.
By far the biggest contributor to the Dad
Bod is being too busy or tired to dedicate
proper time to progression, Shilstone says.
The answer isnt more time in the gym, but
to rethink what youre doing while youre
there. The same short warm-up on the
bike followed by those biceps curls youve
been doing forever wont solve anything,
Shilstone says. To mix things up, its time
to embrace a technique beloved of
Arnold Schwarzenegger, who we all know
is the true fitness daddy.
muscle this ropes in the entire
upper back, shoulders and
triceps. Stand up straight
YOUR with a medium-weight
BODY dumbbell in each hand
(A). Raise your arms to the
SHOP sides to make a T shape A
(B). Lower and repeat,
working down the rack
until all reps are done.
EAT THIS BUY THIS
Uncovering hidden abs involves If you are going back to the
reworking your nutritional intake. gym, dont just reach for
With exceptional levels your old knackered trainers.
of glutamate source of the The Nike Metcon 3 offers
satiating fifth taste umami soy the stability and grip you
sauce is your friend. Douse lean need to lift with confidence
meats and veg in the Japanese and stay injury-free. RM519;
staple to curb overeating. nike.com

www.mens-health.com.my 61
Beyond the
Beyond
So, youve been bodyboarding in Bali, seen the
sights in Sydney, and loved London done it all,
right? Wrong. Join MH as we uncover the
destinations that you must visit this year
62 A P R I L 2 0 1 7
WHEN IT COMES TO
travelling, we in the media
are always going gaga over
the next big thing that
hotspot you need to get to
before everyone else does. Of
course unless youre privy to
information hidden from the
rest of us almost every corner
of the world has already been
explored, so youre unlikely to
be the first to discover a new
island, species or continent.
And though we were all eager
young backpackers once, we
need to be honest and admit
that having our creature
comforts such as a rain shower,
fair-trade coffee and Egyptian
cotton sheets (umm, maybe
thats just us) are now absolute
travel necessities. So, come
with us as we explore beyond
the beyond, and introduce the
WORDS SIMON N. OSTHEIMER
places that you should check
out over the next 12 months...
albeit mostly in the style that
youve become accustomed to.
 BEST PLACES FOR... ROMANCE

WINNER: LISBON, PORTUGAL

Although its European rivals Paris and Venice get all the amorous attention, we only have eyes for the Portuguese capital,
Lisbon. With its picturesque cobblestone streets, this ancient city its older than both London and Rome has a long and
colourful history, including occupation by the Romans, the Moors and the Crusaders. However, you dont come here for the
history, but rather the combination of amazing seafood, postcard-perfect panoramas, and wine tabernas that dont close until
sunrise. Throw in remarkable scenery, and even world-class surfing, and you have a city that youll never want to leave.
GRAN HGLUND (KARTLSARN)

BRYAN LEDGARD

FIRST RUNNER-UP: THIMPU, BHUTAN SECOND RUNNER-UP: HAVANA, CUBA

Famed for measuring the countrys development though
Gross National Happiness, the mountain kingdom of Bhutan
has held tightly to its traditions in the face of development
all around. The result? A magical land where the thunder
dragon reigns and romance rules.
Undergoing a renaissance as the island opens its doors
to the world, theres never been a better time to visit
Cuba. Because its been so isolated, Havana is a time
capsule of the 50s, so soak up the glamour of a bygone
age over Hemingways favourite tipple: the mojito.

THIRD RUNNER-UP:
FEZ, MOROCCO
Although Rabat is the nations
capital, Fez is Moroccos
cultural and spiritual centre,
a truly magnificent blend of
Arabic and French influences
where you can aimlessly
XIQUINHOSILVA

wander the alleyways of the

famed Medina, taste a new
wave of contemporary cuisine,
and fall in love.

www.mens-health.com.my 63
 BEST PLACES FOR... EXPLORING
FIRST RUNNER-UP:
LADAKH, INDIA
Once an independent Buddhist
kingdom, the wild and windswept
region of Ladakh now part of
Indian-ruled Kashmir is a hauntingly
beautiful land. Led by local trackers,
head up into Hemis National Park
where youll go searching for the
legendary snow leopard.
SECOND RUNNER-UP:
CAPE YORK, AUSTRALIA
They dont come much more remote
than Cape York, at the northeastern
tip of mainland Australia. Inaccessible
HORNIK PHOTOGRAPHY
during the wet season, the only
way in is via four-wheel drive in the
summer months, but its well worth
the trip to reach an ancient wilderness
untouched by time.
64 A P R I L 2 0 1 7
WINNER: SOUTHERN
ALPS, NEW ZEALAND
It might be easy enough to get to the
Southern Alps, the majestic mountain
chain that runs down the length of
New Zealands South Island; but its
another thing entirely to conquer
them. From the adventure hub of
Queenstown (warm up with a bungy
jump and jet boat ride), make your
way to the Routeburn Track and set
off on a three-day, 30-kilometre
journey of discovery through a
pristine wilderness that has it all:
snowy peaks, crashing waterfalls
and crystal clear lakes. If youre
extra ambitious, take on the annual
Routeburn Classic, a mountain race
where the fastest runners complete
the trail in just three hours.
DANIELLE PEREIR
THIRD RUNNER-UP:
CHOQUEQUIRAO, PERU
Although the whole world knows
about Machu Picchu, only a handful of
travellers every day make it to the larger
Incan ruins of Choquequirao. The four-
day round-trip trek through rough jungle
from the Peruvian capital of Cuzco is no
easy hike, but completely worth it.
NEILS PHOTOGRAPHY
 BEST PLACES FOR... LUXURY
PACK PROPERLY
Here are a few packing tips
that will make your adventuring
much easier, especially when
youre headed off to a remote
destination that might not have
a dry-cleaning service, and will
likely require long, uncomfortable
journeys: (1) Always check the
baggage allowance and fees
for all your flights; they can often
differ. (2) Pack plenty of layers, so
you can easily adapt to hot days
and cold nights (not to mention
air-cond cooled interiors). (3) Roll
your clothes, dont fold them
theyll take up less space, and
stops them from getting creases.

SECOND RUNNER-UP: VANA

WINNER: SONG SAA PRIVATE ISLAND, CAMBODIA MALSI ESTATE, INDIA
When the cost is no problem,
Despite being close to home, Song Saa Private Island (songsaa.com) regularly ranks as
one of the worlds most luxurious island escapes with the prices to match. Its fitting that head to the hills and leave all your
its name means sweethearts in the local Khmer language, because its the ideal place to worries behind at the incredible
romance a loved one, or impress a new partner. Although it could be tempting to just hang Vana Malsi Estate (vana.co.in),
out by the pool at your private villa with only 24 in total, they are dotted around the island, a wellness retreat set in the
including in the jungle, next to the sand, and even over the water the resort also offers Himalayan foothills where they
amazing experiences, including guided rainforest tours and luxe beachside picnics. promise to cleanse your body and
soul through yoga, meditation
and more.

THIRD RUNNER-UP: FOUR SEASONS HOTEL GEORGE V, PARIS

Adjacent to the Champs-Elyses, the Four Seasons George V (fourseasons.com/
paris) is arguably Paris most luxurious hotel. Savour the famous views from your
private terrace, and then enjoy dinner at one of their three sumptuous Michelin-
star rated restaurants.
GUILLERMO ANIEL-QUIROGA

FIRST RUNNER-UP: ANGAMA MARA, KENYA

Theres nothing that says youre in the money than going on a safari. At the
magnificent Angama Mara (angama.com), set on a hilltop overlooking the
famed Maasai Mara game reserve, youll be able to sip on butler-served
cocktails as zebras, rhinos and big cats saunter by below.

www.mens-health.com.my 65
 BEST PLACES FOR... FOOD

WINNER:
MONTREAL, CANADA
The French-Canadian city of
Montreal has the best of both worlds:
here youll find North American
exuberance and invention perfectly
paired with a European sensibility.
Although this can be seen in the
architecture from the cobblestone
streets of Vieux-Montral to the
bohemian Plateau district its best
exemplified by the cuisine. Enjoy a
different spin on the famed Quebec
dish of poutine by ordering the local
ALEXANDRE BREVEGLIERI

fries, cheese curds and foie gras

version; try the traditional maple pie
at Les Sucreries de lrable; order a
smoked beef sandwich at Schwartzs;
and chow down on an all-dressed
bagel at Fairmount Bagel.

FIRST RUNNER-UP: GALWAY, IRELAND

It might be a long way to fly for some seafood,
but the oysters served in Galway, located on the
wild Atlantic coast of Ireland, are some of the best
youll ever taste. Head to one of the citys pubs to
order up a platter, and pair them with multiple
pints of authentic Guinness.
ROBERT LINSDELL

CHARLIEONTRAVEL.COM

SECOND RUNNER-UP: OAXACA, MEXICO

THIRD RUNNER-UP: CAPE TOWN, SOUTH AFRICA This small city in southern Mexico is rapidly
Having attracted immigrants since it was founded in 1652, its emerging as the countrys culinary capital, with its
BEN SUTHERLAND

no surprise Cape Town is a melting pot of cultures and cuisines own menu of distinctive dishes such as the sweet
with a menu to match, including African, Portuguese, Dutch, champurrado, a chocolate-like drink made from
Chinese, and even Malay influences. Discover it all on a tour with maize, and the excellent barbacoa, slow-cooked
feastafrica.com. lamb served in a corn tortilla.

66 A P R I L 2 0 1 7
 BEST PLACES FOR... ESCAPING
TORMOD SANDTORV
23AM.COM
FIRST RUNNER-UP: DECEPTION
ISLAND, ANTARCTICA
Despite its foreboding name, this
tiny horseshoe-shaped island off
the Antarctic Peninsula is known
as one of the safest harbours in
the region, with water so warm
you can swim in it. Dont get too
comfortable though this is an
active volcano that last erupted
in 1970.
WINNER: DERWEZE, TURKMENISTAN
Not only is a trip to Turkmenistan an adventure in itself until
recently this closed-off land was ruled by dictator Saparmyrat
Niyazov, who built a personality cult around himself and had
statues erected to his magnificence but its also home to
one of the worlds strangest natural wonders. Deep in the
Karakum desert are the Darvaza gas craters, more famously
known as the Door to Hell. Soviet-era gas exploration led to
the discovery of huge gas deposits in the area, but when the
caverns collapsed in 1971, geologists set the gas on fire to
prevent the spread of methane and the raging inferno has
been blazing ever since.
DONT MISS OUT!
If you ever tire of travelling,
always remember why you
set off in the first place: (1)
While its tempting to stay in
bed all day, especially after
that big night out on the town,
always wake up early youll
kick yourself if you miss that
GUSJER
spectacular sunset, or the
bustling morning market,
doubly so when you think of
SECOND RUNNER-UP: KASHGAR, the Instagram opportunities.
CHINA (2) Never take things too
Surrounded by Afghanistan, Tajikistan and
seriously, its all part of the
Kyrgyzstan, this western Chinese city was
adventure! (3) Eat local food
once a historic stop on the Silk Road. It
theres no point going all that
remains a crossroads for regional traders
way to only eat something that
with its Arabic signs and Turkic cuisine,
reminds you of home, so follow
it also feels very different from anywhere
the street vendor queues.
else in China.
THIRD RUNNER-UP:
ST. HELENA, UNITED KINGDOM
Although part of the UK, St. Helena
is one of the worlds most isolated
islands, a small speck of land in
the middle of the Atlantic only
accessible via a lengthy sea voyage
from Cape Town. It is famed for
being the last home of French
emperor Napoleon Bonaparte.
www.mens-health.com.my 67
 DIVE
WORDS MATT HAMBLY PHOTOGRAPHS HAMISH BROWN STYLING ERIC DOWN

MASTERS
Waterproof watches have been a mainstay since Rolex launched the
Oyster in the 1920s. But this year the divers watch is making an even
bigger splash. Olympic gold medallist Jack Laugher gives them a spin
68 A P R I L 2 0 1 7
 DEEP IMPACT
Tag Heuer Aquaracer 43mm
RM10,400

Designed to withstand utilising a machine that

anything land and sea can simulates the vibrations of an
throw at it, TAGs iconic F1 car. If youre planning on
Aquaracer has an ultra-reliable getting it wet and really, if
reputation. This model, with youre not, whats the point?
its limited-edition colour its black titanium-carbide-
scheme and flexible nylon coated case is water resistant
strap, is no exception. Its to 300m, with hand-applied
components go through 60 luminescent numerals to
rigorous tests, including mark minutes in the depths.
shock and friction resistance, A future classic in the making.

www.mens-health.com.my 69
 BLUE STEEL
Oris Divers Sixty Five
RM8,000

The Sixty Five might be a dive scratch-resistant. Meanwhile,

back in time design-wise the inside of the vintage-
its based on Oriss original inspired bubble-curved glass
60s diving watch but (made of hardy sapphire
construction-wise, its been crystal) has an anti-reflective
updated with plenty of new- coating to reduce glare.
wave tech that makes And unless you plan on doing
it as heavy-duty as your some really deep thinking,
oxygen tank. The case is we expect youll find its 100m
made from an anti-corrosive water-resistance is more than
stainless steel, and the face is adequate.

70 A P R I L 2 0 1 7
GROOMING OSCAR ALEXANDER USING ERBORIAN AND TIGI BED HEAD PHOTOGRAPHERS ASSISTANT NEAL JACKSON DIGITAL TECHNICIAN JOSHUA GOW PRODUCTION ASSISTANT LAUREN MITCHELL STAND-IN MATTHEW LEE

CRASH DIVE
Ball Engineer Master II Diver Worldtime
RM9,850

Like most reputable diving to plumb the inkiest of waters.

watches, the Engineer Master Add to that muscled-up
II is capable of withstanding styling, including a world-time
5,000Gs of shock handy if display and 31 illuminating
you fluff your entry off the top micro gas tubes on the hour,
board. Its stainless-steel case minute, second hands and
is also waterproof to a depth dial, and even the darkest of
of 300m thats the height of oceans cant stop you telling
the Eiffel Tower, to offer some time. This is a watch that goes
context should you be looking the extra fathom.

www.mens-health.com.my 71
 SHOT ON LOCATION AT THE JOHN CHARLES CENTRE FOR SPORT, LEEDS ACTIVE.LEEDS.GOV.CO.UK 0113 2475222 | FOLLOW LAUGHER ON INSTAGRAM @JACKLAUGHER | BALL AT WATCHSHOP.COM, BELL & ROSS 020 7629 6464, ORIS.CH, SEIKO.CO.UK, TAGHEUER.CO.UK
GOLD SEA
Bell & Ross BR 02-92 Rose Gold & Carbon
(price unavailable)

When Bell & Ross calls its with this level of performance,
BR 02-92 a professional theres also an in-built helium
diving watch, its no joke. decompression valve if youre
Water-resistant to a surplus- more used to diving in a
to-requirements 500m (the bathyscaphe. Staying true to its
record scuba dive depth is a design ethos, the Bell &Rosss
mere 332m), this chronograph case has straight edges and the
also allows you to keep track rose gold plates on this model
of several decompression or are sure to drive aficionados
diving times at once. In keeping around the bends.

72 A P R I L 2 0 1 7
 DEPTH CHARGE
Seiko Prospex PADI Special Edition
RM3,402.60

A divers watch can earn its Seikos instantly recognisable

chops in a number of ways: Pepsi colours and being
military contracts, celebrated water resistant to 200m, the
ambassadors, or just good kinetic-powered Prospex
ol mechanical nous. Seiko quartz movement will keep
has gone one step further ticking for six months when
and partnered with Padi (the you leave it on the shelf,
professional association of and has a specially shaped
diving instructors) to make bezel for easy adjustment at
its Prospex special edition. depth. Consequently, its near
As well as being designed in unbeatable for the price.

www.mens-health.com.my 73
 NUMBER OF THE MONTH If your annual resolution to eat prolonged spreadsheet session
clean has already become a at work can likely relate to the
faraway fantasy, your faltering students. But the researchers also

15
willpower is not entirely at fault found a way to pump up your
mentally taxing activity has been nutritional control. Another group
shown to take a big bite out of of subjects were told to perform
MINUTES your resolve. Scientists at the
University of Alabama gave 38
15 minutes of intense exercise
following the problem-solving,
TO CRUSH college students pizza to see how
much they could usually eat. On
and this group showed no
increase in calorific intake.

FOOD another day, they had the same

students perform 20 minutes of
The study authors believe that
hard workouts might strengthen

CRAVINGS
problem-solving before serving your willpower in general, though
up the same amount of food. they are yet to discover quite how
They found that, after the that works. In the meantime, going
BY TRAINING puzzles, the subjects inhaled an
extra 100 calories on average.
hard and fast during a lunchtime
session will help you keep to your
SMART Now, any man who has found
himself starving for sugar during a
weight-loss goals. A little pain, no
gain, if you like.

Introducing a
new page!

WO R DS M I C H A E L J E N N I N G S P H OTO G R A P H R OWA N F E E

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