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2015 2015 2015 2015

t i s s o t s h o p. C O M
The StyleIssue September

80
“If someone ever kicked
my dog, Kal,” says
Henry Cavill,“I think I’d
probably get myself into a
big amount of trouble.”

Look Great

61

66

70

Features

74
72

80

86

94

103
R E I M A G I N E
Sept

29

Breakthroughs The Body Book

17 Top News 109 Steel Yourself
Boom! Exercise Get super ripped
crushes 13 cancers. with Henry Cavill ‘s
Batman v Superman
18 Nutrition workout.
74 Why do famous Busted—walnuts
athletes jump at don’t make you fatter, 114 Caveman
exercise doesn’t make Connoisseur
the chance to train you hungrier, and beer Ab-friendly Paleo eats.
at this elite gym? won’t—well, read it,
you’ll see. 118 No Excuses
A hard-as-hell routine.
20 Health 122 Supplements
Text while you drive? A cool new product.
Hey, nice knowing you.
Game Changers And the dirtiest story
we’ve told in a while.
29 Eat to Get Lean 40 Fuel Up Regulars
Meet the coolest new The inside stor 22 Success
fish dish to rise out of Performance I Women who do this 8 Fitness on the Go
the Hawaiian surf. nutrition. crave more sex; and 10 View from the Top
guys who do this earn
42 Worship 12 Dave’s Take
32 Get a Grip less money.
Sink your fingers into a Fifty shades of The single guy’s cheat
new PR with this tech- want her”: Mee 27 Fitness sheet, from blazers to
nique. And the verdict babe Arielle Ke Amazing muscle burpees.
on soreness for gains. booster: Rest longer 14 Adventure
44 Go Fast between sets! Calendar
The red devil A
34 Hack 128 Before You Go
NSX is back! A
Clock wise from top lef t: Jose Mandojana; Jarren Vink

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 This month on
MensFitness.com
The Hype Is Real
Here’s why you should
double down on your data—and
the best trackers to do it with.
mensfitness.com/wristtech
Master Meal Prep
25 recipes you can make on
Sunday and eat all week.
mensfitness.com/chef
Running Season
How to incorporate strength
training into your fall runs.
mensfitness.com/speedy
Pack Up
Style and grooming essentials
for an autumn getaway.
mensfitness.com/falltravel
HEADING OFF ON
A BIG TRIP?
Q Check out some of our
other editions, published in
the U.K., Australia, Germany,
and Saudi Arabia.
8 MEN’S FITNESS SEPTEMBER 2016
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 View from the top

A true
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I OFTEN OVERHEAR GUYS GIVING ONE ANOTHER ADVICE,
Fuel up.
Learn how to cook one
big muscle meal—then feast
for a full week.

much of it pretty silly, like: “Maxing out is the only way to get
strong.” “Don’t worry about saving money; you’re young!” And,
a personal favorite, “Wait three days to call her.”
Great stuff: You can get injured, go broke, and become lonely
very quickly if you listen to such clichéd bits of counsel. But I’d
argue that there are no words of so-called wisdom more univer-
sally overused, or useless, to a man than this gem: “Be yourself.”
Sure, when your mom tells you to “just be yourself ” before a
job interview or date, it may make you feel all warm and fuzzy
inside. Thanks, Mom. But at Men’s Fitness we prefer to live by
a more aggressive precept, especially when it comes to career,
fitness, and personal style: “Be better.”
This month’s cover guy, Henry Cavill, would never have
become the biggest badass in the galaxy by being satisfied with
his current self. By employing a hardcore workout regimen to
fill out his Superman tights, Cavill has achieved something truly
extraordinary—a deep knowledge of his own body, and a bal-
ance that allows exercise to inform the rest of his life. “I’ve found
a place where life is enjoyable,” he says. “I stay fit…but I don’t
have to leave it on the floor of the gym every time. I can get a
workout and be like, OK, cool, that was hard, but I don’t need
my muscles screaming every day.”
Superman trains smart.
Elevate your style.
If you want to as well, you’re in the right place. On page 74, Rock the coolest new fall
we take you inside the world’s most elite gym, Exos, where U.S. trend: the gentleman badass.
(Yes, it’s time for tweed.)
Special Forces, NCAA quarterbacks, UFC fighters, and Chinese
Olympians train together in a Willy Wonka-esque fitness fac- Train smart.
Recover like LeBron with the
tory. On page 94, you’ll find our investigation into fitness track- greatest fitness tracker to
ers, revealing everything you need to know to take ad ever hit the market.

them right now. And because this is our yearly style i

F r o m t o p : Tr a v i s R a t h b o n e ; W i l l i a m H e r e f o r d ; A n d r e w C u t r a r o ; B e n Wa t t s
miss our beefed-up Look Great section for the be
clothes for elevating your game in and out of the offi
I’m also excited to announce some first-class ad
our ranks. Fox Business Network’s fit-guy senior c
dent Charles Gasparino offers no-nonsense financ
on page 128; our new “car coach”—veteran automot
John Dinkel—serves up driving tips on page 44; an
Men’s Fitness editorial director, David Zinczenko,
new monthly roundup of indispensable advice, wi
hacks for living a smarter lifestyle.
So if you’re ready to get better, we’ve got you covere
Enjoy the issue.

David J. Pecker
Chairman, President, and
Pack it on.
Chief Executive Officer Hit the weights just like the
Man of Steel. We’ve got his
of American Media, Inc. complete full-body routine.
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 Dave’s Take
The fit guy’s cheat sheet
The latest advice, wisdom, and healthy-lifestyle hacks from Men’s Fitness editorial director
and Galvanized Media CEO David Zinczenko
INGREDIENTS
Drink This!
1¼ oz lapsang
souchong–infused
A Classic, Nikka Coffey Whisky
Reinvented 1 oz Aperol
¾ oz Carpano Antica
QI never thought
Sweet Vermouth
the world’s greatest
Cedar plank
cocktail—the classic
Lemon peel
martini—could get
MAKE IT
any better. Then I
Use a kitchen torch to
had the pleasure char a cedar plank or
of trying this new, cinnamon stick until it
whiskey-infused begins to smoke. Place
version from Cody a chilled rocks glass
Goldstein, head bar- over the burning area
tender at New York’s and let sit. Combine
cocktail mecca the cocktail ingredients in
Upholstery Store. It’s a shaker filled with ice.
Stir for 10 seconds,
packed with rich
flavors, healthy then strain into the
smoke-infused glass.
ingredients (lapsang
Garnish with lemon
souchong tea?) but
twist. To make infused
no added sugars whiskey, add 2 tbsp
or syrups. Made “ IF YOU’RE
loose tea leaves to a
with real smoke, 750 ml bottle. Let sit for
it’s perfect for cool 4 hours, shaking every
fall nights. For more hour or so. Strain tea
drinks, see page 48. leaves before drinking.
Do This!
Better Memory
by Burpees
QWant to be sure
you’ll remember
something? It’s easy.
Knock out some HIIT Wear This!
roughly four hours
after inundating The Blazer as Tough as a Tank
yourself with the
QThis new navy “balloon” wool jacket from
information. A new revered Japanese style mecca Ring Jacket is
study in the journal basically indestructible. It’s constructed of a
Current Biology says strong, comfortable, wrinkle-resistant fabric,
a high-intensity so it’s tailor-made for guys on the go. ($1,350,
Clock wise from top lef t: William and Susan Brinson; Food st yling by Suzanne Lenzer; Prop st yling by Emily
ringjacket.com ). For more great fall styles,
Stream This! workout in the four-
hour window after visit our Look Great section, page 61.
Ferriss spiel learning new info
guarantees you’ll
If you get stuck
in any airports, I have better recall of
R i c k a r d / Tr i c i a J o y c e ; J a m e s R y a n g ; G l e n A l l s o p / C o u r t e s y o f R i n g J a c k e t ; M G M S t u d i o s
recommend The Tim the facts later.
Ferriss Show pod-
Know This!
cast, in which the
tireless life hacker
chats with high- Lie in Weight
performing men.
QEating “in mod-
eration” won’t help
you lose weight—the
definition of “mod- Watch This!
eration” is too broad
to apply to any spe- Magnificent Movies (and Music!)
cific diet, says new
QThis month, former Men’s Fitness cover
research from Duke guys Chris Pratt and Matt Bomer unite in
and the U. of Georgia. The Magnificent Seven (Sept. 23), and
W H AT My advice: Check fellow former cover guy Mark Wahlberg stars
WINNERS
out our weight-loss in the oil-spill epic Deepwater Horizon
KNOW: (Sept. 30). Don’t miss the Ryder Cup—aka
tips (page 34), and
focus on spending the only golf worth watching—as blood gets
THE SMARTEST boiling at Hazeltine in Chaska, MN (Sept. 27–
PERSON IN THE more time eating Oct. 2). But outdoors, too: Austin’s sum-
ROOM, YOU’RE the right foods and mer heat breaks just in time for you to see
IN THE WRONG less time eating the Radiohead and Mumford & Sons at the Austin
ROOM.” wrong ones. City Limits Music Festival (Sept. 30–Oct. 2).
Talliaorange.com 1.800.336.93633
 Fitness on the go

Adventure calendar
A L L T H E T H I N G S T O D O T H I S M O N T H I N T H E G R E AT O U T D O O R S

Hell yes! Cross

Coachella craziness
with insane
climbing and you’ve
got 24 Hours of
Horseshoe Hell.
SEPTEMBER 21–25

24 Hours of
Horseshoe
Hell
JASPER, AK

This four-day fest,

which includes
a 24-hour climb-
ing competition in
the backwoods of
Arkansas, mixes
the high jinks of
Coachella—parties,
costumes, free hair-
cuts, live music—
with the awesomely
pointless task of
climbing as many
routes as possi-
ble in a day. One
of climbing’s most
authentic events,
Horseshoe Hell is
all about fun, cama-
raderie, and—with
arms burning and
hands raw—a fair
bit of pain.
twofourhell.com

SEPTEMBER 9–11 SEPTEMBER 10 SEPTEMBER 24 ALL MONTH

Party down!
Adirondack Headlands Colorado’s Mountains to Mountains to Walk Along the
Desert Ride starts high in
90-Mile Canoe Marathon the mountains and ends
Desert Ride Edge of the World
Classic SAN FRANCISCO, CA deep in the desert. TELLURIDE, CO PORT ARTHUR,
OLD FORGE, NY TA S M A N I A
Q It’s a little ironic Q A gran fondo in
Q After three decades, that one of the coun- the Centennial State Q At the bottom of the
this 90-mile, three- try’s most beautiful sounds about as chal- world, the Australian
day stage race through trail races overlooks lenging as you could state of Tasmania is
New York’s Adirondack one of its largest and ask for, but this one renowned for its raw
Mountains has indeed most populated cities, starts in the town of beauty and long-
become a classic. Fol- but the wind-scoured Telluride, high in the distance treks (they call
lowing routes first trav- Marin Headlands San Juan Mountains, them “bushwalks”), the
eled by early settlers, aren’t your average and heads downhill newest—and perhaps
paddlers trace tannin- urban playground. for nearly its entire most spectacular—of
stained lakes, three riv- Just across the Golden length, passing yellow- which is the 29-mile
From top: Lucas Marshall; Jim Hurst

ers, and five miles of Gate Bridge from San ing aspens, deserted Three Capes Track.
portages through a wil- Francisco, they rise mining camps, and red- Edging along some of
derness inhabited by up 800 feet from the rock canyons on its the world’s highest
moose, bears, and coy- Pacific, offering racers way to the desert of sea cliffs almost 1,000
otes. It’s technically a a heady, challenging, western Colorado. As feet above the South-
race, but laid-back par- view-packed run past if the scenery weren’t ern Ocean, the track
ticipants may be lured the wildlife-saturated enough, registra- is remote, wild, and,
from their boats by lagoon near Rodeo tion also includes a thanks to a trio of fully
small-town bars and Beach and historic postride lunch, beers, outfitted huts, com-
ice cream stands. military installations. and live music. fortable.
macscanoe.com pctrailruns.com m2dbikeride.com threecapestrack.com.au

14 MEN’S FITNESS SEPTEMBER 2016

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 Edited by Nina Combs Hard-hitting news from the cutting edge of modern research

Breakthroughs

Up Your Cancer Q Want to lessen your chances of getting the big C? Keep
moving! Consistent physical exercise may be the king of the
cancer killers, according to a yuuuge! new meta-analysis from the
National Cancer Institute. ¶ Researchers sifted through 12 studies

Defenses on 1.4 million Americans and Europeans and found that those who
worked out the most had a 10–20% reduction in three of the four most
common cancers in the U.S.—lung, breast, and colon and rectal can-
cer—along with myeloma, head and neck cancers, and bladder cancer.
B e a u G r e a l y/ Tr u n k A r c h i v e

And, amazingly, they found that these avid exercisers had a greater than 20% reduction in esophageal, liver,
lung, kidney, stomach, and endometrial cancer, and myeloid leukemia as well. Gallbladder cancer, small intes-
tine cancer, and non-Hodgkin lymphoma showed a lowering of risk, too. ¶ And another shocking, “Gotta get
exercising!” fact to come out of the study: Subjects with the highest activity levels (that is, in the top 10% of all
participants) improved their odds against getting the 13 cancers regardless of their BMI (body mass index) or
smoking habits. ¶ How often do you need to work out to give cancer the slip? Study head Steven Moore, Ph.D.,
recommends at least seven hours of brisk walking per week. — A D A M B I B L E

MEN’S FITNESS 17
 How to
really go nuts Nutrition
A SNACK:

Exercise KILL YOUR

doesn’t make APPETITE IN
A DIP:
you hungrier 15 MINUTES

Q When you’re
Q Hoping to lose
exhausted men-
weight, but heard tally, such as after
A CEREAL:
exercising makes a trying work-
you hungrier? day, you can stop
Don’t cancel your your brain’s com-
gym membership fort-seeking hun-
just yet, ger urges simply
In a small study by doing a 15-min-
in Medicine & Sci- ute high-intensity
ence in Sports workout, U. of
Alabama at Bir-
& Exercise, two
mingham research-
groups of subjects
ers say. So, HIIT it!
reduced their daily
calorie totals—one
by eating fewer cal-
ories, and one by Keep weight
exercising to burn off for a year &
off the calories. you’re golden
The intriguing
finding: Ghrelin, QStick it out for
the hormone that a year and you’ll
controls hunger, be over the big-
spiked in subjects gest diet hurdle,
who ate less, which say U. of Copenha-
made them want to gen researchers.
eat more. But there They found that,
were no ghrelin after that time, the
spikes in those who body’s levels of a
exercised without particular appetite-
dieting—in fact, at a halting hormone
shared buffet table, gradually increase,
they ate almost leading to fewer
300 calories less. hunger pangs.

Walnuts: Another reason to

love (light) beer
Q Beer without the

Not so fat! Dietitians often caution against eating lots of high-energy foods,
beer gut—is it possi-
ble? New research
in Nutrition Journal
has linked weight
loss to the matured
hop bitter acids that
D like nuts, to avoid putting on pounds. But a one-year study pre- form when beer’s
sented at a recent Experimental Biology conference found that stored for a long
when subjects ate up to 15% of their daily calories in walnuts, it time. But, not so
had no effect on their body weight, and even reduced their LDL (bad) choles- fast, beer lovers:
terol levels compared with non-nut eaters. ¶ And that wasn’t the only great The amount of cal-
ories in the beers
walnut-centric revelation to come out of the meeting: A USDA study found
with the highest
that just 1.5 ounces of walnuts a day can change your gut bacteria in a way hop content, strong
that helps decrease inflammation and cholesterol, potentially improving IPAs, would offset
heart health. Another study from the U. of Georgia showed that diets high any positive effects.
in polyunsaturated fats—like those found in walnuts—can tamp down hun- Those lighter brews
ger and make you feel full. And Oregon State U. researchers found that a Good for your six- are looking better
Claire Benoist

pack? The hops in and better—just tell

mix of walnuts and polyphenol-dense foods like fruit, berries, and green tea beer may promote yourself, “As long as
can quash inflammation and boost your metabolism. ¶ Go for at least 1.5 weight loss.
it’s cold,” right?
ounces (about 20 halves, or a palmful) every day.

18 MEN’S FITNESS SEPTEMBER 2016 LEVI BROWN

© 2015 Wm. Wrigley Jr. Company. All Rights Reserved. 5, Life Happens in 5, Cobalt, and all affiliated designs are trademarks of the Wm. Wrigley Jr. Company or its affiliates.
 Breakthroughs

You’re not just
texting—you’re
turning off a part
of your brain.
To Relieve
Stress, Do
Something Dirty
Q You could garden,
set fence posts—hell,
you could even dig
for buried treasure.
Just as long as you
do it in the dirt, you’ll
reap unexpected
Why texting
while driving
will kill you
It’s simple: Texting at the
I wheel doesn’t just distract
you a little or take your eyes
off the road for a few insig-
nificant seconds. It also short-circuits
the part of your brain that keeps you
driving in a straight line on the road.
¶ And not even an ace car jockey like
you is a match for a brain that’s gone
AWOL. ¶ U. of Houston researchers,
hoping to learn why drive-texting is
so deadly (see the frightening stats
below), put students in high-fidelity
simulators and distracted them with
texting as well as complex and emo-
tional questions. In all cases, their car
handling became jittery—but only
texting caused dangerous lane devi-
ations and unsafe driving, because
it severed the hand-eye connection
health benefits. tuberculosis—may needed to activate the “sixth sense”
Surprisingly, also lower stress
that keeps us on course. ¶ So put your
it turns out that and fight inflamm
an ancient bacte- tion, new research damn phone in the glove compart-
ria that thrives in has discovered. ment, let a passenger hold it, or use
soil, Mycobacte- And, yes, the only voice activation, which research has
rium vaccae—often thing you have to found is safer than holding a phone.
referred to as “the do to get this bugg
old friend” because buddy into your
it’s been shown body, according to
to reduce asthma the Proceedings of Studies Show that
symptoms and fight the National Acad- Texting While Driving:
emy of Sciences
study, is to hit the Dig in. •
Q In a survey of dirt: The mere act o A beneficial •
almost 2,000 Brits, bacteria in dirt
touching or breath
52% said they’ve can ease stress. •
ing in the non-
never left the office
pathogenic bacteri
to take a lunch
F r o m t o p : Ya s u & J u n k o / Tr u n k A r c h i v e ; J a r r e n V i n k

will make it part of •

break, and 32%
your microbiome. •
complained that
In related news, •
high workloads often kept them from step-
ping out for a bite. Yet a whopping 91% said
the Japanese trend
they felt happier after spending time outside. of “forest bathing”— •
Those kind of stats aren’t just dishearten- surrounding one-
•
ing, they’re downright dangerous, according self with the sights
to Diabetes U.K. and the British Heart sounds, and smells
of nature to stay •
Foundation, who posit that work-related
stress could up your risk of life-threatening healthy and sane—
diseases like diabetes and heart disease. is now catching on
So step outside whenever you can: Your here in the U.S.
health—and productivity—will benefit. Yeah, we can dig
that, too.

20 MEN’S FITNESS SEPTEMBER 2016

Success
Smokers Make Le$$ Money
Q Healthy lungs work, but only 27%
not enough incen- of smokers did—and
tive to quit? How those were getting
about a healthy about $5/hour less.
bank account? Why? Smokers
Smokers don’t may spend more
just pay through the on nicotine than
nose for cigs: They on goods/services
also earn lower sal- that could help a job
aries and have more hunt, the study says;
trouble getting hired and bosses could
than nonsmokers. connect smokers
A Stanford study with more sick days
followed 120 out-of- and health costs.
work nonsmokers One thing we’re
and 131 smokers as sure of, though:
they hunted for jobs. They’re always out-
After a year, 56% of side smoking when
nonsmokers had you need them.

Things will get Bouncing back

Curious Q
C l o c k w i s e f r o m l e f t : J o n a t h o n K a m b o u r i s ; P r o p s t y l i n g b y R a c h e l S t i c k l e y/ B e r n s t e i n & A n d r i u l l i ;
better (really!) after hardship? Bet right now you’re
Don’t rush it. feeling pretty curi-
Q Between now and
30, it’s gonna suck—
but then things will
Q If you’re having
trouble getting over a women want ous yourself, huh? So
here’s the deal. ¶ Florida

more sex
State U. researchers asked
lighten up, says new traumatic life event—a
research from Happify job loss, health crisis,
278 heterosexual newly-
( happify.com ), a divorce, or death— wed couples to keep a sex
science-based and someone tries to diary of the frequency
mental-health app. “help” by saying, “Hey, and quality of their sex during a two-week period. They also
The site analyzed get over it!” tell them a completed a personality profile measuring conscientious-
88,000 of its users’ new Arizona State U.
ness, agreeableness, openness to experience, neuroticism,
Peter Rosa/ thelicensingproject.com; G Fiume/Get t y

stress levels and study shows that not

found that stress is only are people more and extraversion. ¶ When analyzed, the diaries showed that
worst in a person’s deeply affected by how frequently the couples had sex (the average was three
20s, when grown-up trauma than previously to four times in two weeks) depended on the personality of
responsibilities— thought, but the recov- the woman: In the couples who had sex the most often, the
rent, bills, career, ery period is often sig- Not quite out
romance—are growing nificantly longer, too. of the Woods. woman was more agreeable or open to new experiences. Inter-
It can take longer estingly, the man’s personality had no effect on frequency.
faster than the coping Then tell them to go than expected to
mechanisms needed blow it out their ass. get over a trauma. (Hey—curious, not curious, neurotic, not neurotic—when
to handle them. are we not interested, right?) And since previous research
Luckily, this lets up
shows that men usually want sex more than women, this
in the 30s to 40s, when
coping skills are more supports the notion that women really are the sexual gate-
developed. Hang in keepers. ¶ Moral: Love curling up with something soft and
there, it’s almost over. warm? Find a curious kitten to play with. — J A M E S R O S E N T H A L

22 MEN’S FITNESS
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 Fitness Tank: LASC
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Holy Spit! When you think it’s

You Don’t Have
to Swallow That time to do the next
Sports Drink set—wait longer.

Q Simply rinsing
your mouth with a
carb-loaded drink—
then spitting it
out—can increase
performance dur-
ing endurance
exercise, past stud-
ies have shown.
But why?
Researchers at
Brazil’s Federal U.
of Pernambuco
dove deeper into
the science and
found that swish-
ing-and-spitting
works mostly as a
placebo: The endur-
ance boost can’t be
the result of your
muscles getting Raring to build
muscle? Rest more Q
more fuel, because,
well, they aren’t. Lifters fall into two camps:
Instead, the study Those who believe short rests
authors speculate,
when your brain
tastes the drink, it
between sets! between sets are best for pump-
ing up muscles, and those who say
longer rests boost both muscle
thinks it’s about to
get more muscle recovery and performance. Now a study in Experimental Physiology may have
fuel, and jump- settled the fight. ¶ In it, 16 untrained men did leg presses and extensions with
starts the process one- or five-minute rest periods between sets. Muscle biopsies were then taken
by boosting muscle post-workout, and at four, 24, and 28 hours after. ¶ What the biopsies showed:
recruitment.
It’s most effective,
they say, when
¶ To reap the benefits, research-
ers suggest rests of at least 2–3 minutes. (It’s OK to work another body part
S t y l i n g b y C h r i s t i n a S i m o n e t t i ; G r o o m i n g b y M a t t h e w Tu o z z o l i /A t e l i e r M a n a g e m e n t

you’re very hun-

gry, so your brain is while you wait.) But, they warn, if you’re a longtime lifter, your body may have
desperate for carbs. adapted to the stress of resistance training, so you may not get the full effect.

But Texas A&M cherry not only

Q Bone rigidity, Tart Cherry researchers have ended up with 47%
which is directly Powder Can discovered a less inflamma-
related to bone Sweeten
using Dior Homme; Patrice de Villiers/Galler ystock

solution. tion and 34% less

density, is much
higher in runners of
Your Run For 10 days, they soreness, they also
gave 27 endurance busted out finish
endurance-length
Q Running may runners and triath- times that were
distances (10Ks,
fight heart disease, letes either a pla- 13% faster.
half-marathons)
improve mood, cebo or a powder The powder,
than in people who are sedentary, accord-
ing to a study in the European Journal of sharpen your made from the skin easily available
Applied Physiology. Bones respond to mind, and promote of Montmorency online, tamps down
stress as muscles do—that is, microfrac- weight loss—but tart cherries; on the signs of physio-
tures caused by exercise heal and create it can also cause eighth day, they logical stress and
stronger, denser bone. This latest finding inflammation that also had them run a muscle breakdown,
may lead to techniques that can prevent the can really kill your half-marathon. they say, in a dose
Leg aches are the pits.
age-related loss of bone density. But tart cherry powder legs, hindering Those who’d been of about a quarter
can cut them in half. recovery. dosing on the tart teaspoon a day.

JAMES MICHELFELDER MEN’S FITNESS SEPTEMBER 2016 27

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 Everything you need to make life work for you

Raw
energy
Meet poke, a killer mix of
fresh raw tuna and veggies
that’s one of Hawaii’s most
popular dishes—not to
mention a near-perfect
post-workout recovery meal
BY PAU L L . U N D E RWO O D
PHOTOGRAPHS BY JARREN VINK

Q Poke bowls are so

popular in their
home state of Hawaii
that even liquor stores
sell them fresh. But
unless you’ve spent time
in the Aloha State, you
probably haven’t heard
of them. That’s about
to change. The term
poke (POH-kay) means
to section, slice, or cut.
And that’s exactly what
you’re getting with a
poke bowl—a raw salad
that combines tuna with
fresh veggies and a bed
of grains such as brown
rice. Together, the bowl
contains everything you
want after a big workout:
protein, fiber, and good
fats—with hardly any
Bring the heat.
calories. With poke spots This spicy poke
popping up all over the variation uses
mayo instead of
country, we asked Drew soy sauce.
Crane, co-founder of
Wisefish Poké in NYC, for
a quick tutorial on mak-
ing our own.
O Game Changers Eat to get lean
THE CLASSIC THE NEWCOMER
Make friends with See, feel, and Know which fish is
a fishmonger smell for yourself good raw
Shoyu and Spicy Ahi Poke
Sesame Oil Poke (S H O W N O N P R E V I O U S PA G E )
Fear Q “Ask where the fish Q Tuna should be a Q Unfortunately
came from, when it deep red, like steak; they don’t come
Q Traditionally, Q If you’re jonesing No Fish! came in, and if it’s salmon a robust with labels, and
for a dish with more 4 rules for buying
Hawaiian fishermen raw seafood in season now,” says coral. Avoid fish “sushi quality”
made poke by mixing of a fiery kick, jack
Cook. “That way you that looks slimy, dry, doesn’t really mean
cubed tuna with sea- up the heat with the
When adding can determine how or shiny. “Some anything, says
weed, salt, and sweet Japanese-inflected
addi tion of mayo,
raw fish to your far the fish trav- whitefish and tuna Cook. “If it’s fresh
Maui onions. The hum- kitchen repertoire, eled and whether it develop an irides- you can eat it raw—
ble snack has taken sriracha sauce, and
it’s critical to know was farm-raised or cence as they age,” beef, fish, whatever.”
myriad forms since shichimi toga rashi, a
how to find the caught in season.” says Cook. “Sushi Go for the specific
then, but today, when time-honored mix of
freshest, highest- chefs have a word fish that are geared
most people think of seven spices from the quality catch pos-
Land of the Rising Sun. Look locally for it when it’s old or toward sushi and
poke, they think of a sible. Robby Cook,
variation called shoyu, “The flavor will remind executive sushi
Q Search out nearby bad quality—rain- sashimi, like tuna,
says Crane. It con- sushi fans of spicy tuna chef at Morimoto Japanese or Asian bow-y.” When you salmon, yellowtail,
rolls,” Crane says. Top markets. “They often press down on it, it striped bass, and

Food St yling by Ali Nardi

tains tuna, sesame oil, in NYC and co-
and tamari shoyu (fer- it off with masago — author of The have specific fish for should be firm and snapper. “If you’re
mented soy sauce). For the roe of the capelin, Complete Guide to sushi or sashimi and push back. Finally, able to source
a more buttery umami a small Arctic fish—and Sushi & Sashimi, smaller blocks of fish take a whiff. If it directly from the
flavor, swap the tuna this popular Japanese- tells you how. so you don’t have to smells fishy, don’t docks or fishermen,
for tako (octopus). Hawaiian hybrid is buy whole fillets,” buy it. You want a there’s nothing bet-
complete. (Just don’t says Cook. light ocean scent. ter,” he says.
SERVES 3–4
call it a sushi bowl.)
INGREDIENTS SERVES 3–4

1 lb fresh ahi tuna

INGREDIENTS
3 tbsp tamari shoyu
1 lb fresh ahi
1 tbsp sesame oil
1 tbsp tamari shoyu
1 tbsp chili oil Tuna titan.
1 tsp sesame oil This recipe is about
1/
3 cup sweet onion, as close as it gets
chopped fine 2 tbsp mayo
to the traditional
½ tsp grated ginger 2 tbsp sriracha Hawaiian classic.
1 tsp shichimi togarashi
1 tsp oyster sauce
1 tsp freshly squeezed
¼ cup scallions, juli-
lemon juice
enned or chopped
¼ cup scallions,
1 avocado, cubed chopped
Toasted sesame 1 tsp masago
seeds, to taste
1/
3 cup sweet onion
DIRECTIONS
1 avocado, cubed
1) Pat ahi dry. Using Toasted sesame
a sharp knife, slice seeds, to taste
fish into uniform
DIRECTIONS
½-inch cubes.
1) Prep and cut ahi
2) In a medium-size
as described in the
bowl, mix together
previous recipe.
shoyu, sesame
oil, chili oil, onion, 2) After 30 minutes,
ginger and oyster add shoyu, sesame
sauce. Add ahi oil, mayo, sriracha,
cubes and cover shichimi togarashi,
with the marinade lemon juice, scal-
mixture, folding lions, masago, and
every thing together sweet onion. Toss
until fish is fully until coated with
coated. “Put the spicy mayo sauce.
bowl in the refrig- 3) Add mix-ins. “You
erator and let the can go beyond soy-
fish marinate for based sauces,” says
35 to 45 minutes,” Crane. “Like olive oil
Crane says. and lemon juice.”
3) Top with scallions,
avocado, and
sesame seeds. Or
don’t, says Crane:
“Poke is like salad—
toss in whatever
suits you.”

30 MEN’S FITNESS SEPTEMBER 2016

‡
 O Game Changers Get a grip
LIES WE LIVE BY

Myth: “If your muscles

aren’t sore the next day,
you won’t make gains.”
Q What scientists soreness matter?
know about muscle If you’re never sore,
growth can be you’re probably
summarized in two not training with
words: not much. enough variety
It’s long been theo- to cause muscle
rized that delayed- breakdown. But
onset muscle according to a 2013
soreness (DOMS)— paper on the subject
the aching you published by the
sometimes feel a National Strength
day or two after and Conditioning
lifting—is an Association, you
indication of muscle shouldn’t chase
damage done by soreness, either.
hard training. “High levels of
Muscle damage soreness…is a
is thought to be sign that the lifter
necessary, to some has exceeded the
degree, for muscle capacity for the
growth. But people muscle to repair
are most often sore itself…The applica-
when they change bility of DOMS in
up their workouts or assessing workout
they’re brand-new quality is limited.”
to lifting, and some A better way to
find they rarely get judge your workout?
sore at all. So does The results.

Never drop Q Ron Mathews has

trained a who’s who

the bar again Get jacked

like Joe
of celebrities, includ-
ing Hugh Jackman and
Joe Manganiello, and
his No. 1 training tip
Sink your hooks into
a new PR with this grip
technique
Q If you deadlift or perform Olympic lifts
(snatches and cleans), you’ll reach a point
when the weight is too heavy for you to con-
Manganiello
Muscle up
is…dropsets.
“I’ve done this with
all my celeb clients,”
By Sean Hyson, C.S.C.S. trol it with a conventional overhand grip. At that with dropsets says Mathews. “We
Photograph by point, lifters often switch to an alternating grip— work up to a heavy
S t y l i n g b y C h r i s t i n a S i m o n e t t i ; G r o o m i n g b y M a t t h e w Tu o z z o l i /A t e l i e r

James Michelfelder one palm facing down and one facing up—for set of four to seven
reps, then drop the
more support, or they use lifting straps. ¶ The
eight by 30–50%
problem with the alternating grip is that the imbalanced d do 8 to 12 reps.”
M a n a g e m e n t u s i n g D i o r H o m m e ; M a n g a n i e l l o : P e t e r Ya n g

hand positioning can cause the bar to twist away from ducing the load and
your body during a rep, hurting your back. ¶ The prob- anking out more
lem with straps is that they do too much of the work for ps without rest
you, securing the bar without maximum use of your grip ows you to keep
muscles. ¶ Enter the hook grip. Push your palm into the ining the muscles
bar, and then wrap your thumb around it first. Now wrap st where they
your fingers over the bar—your index and middle fin- ould normally fail,
ding more stimulus
gers will layer over your thumb. From now on, the bar
r growth. Try
will never slip out of your hands when the weight gets
opsets on dumbbell
heavy, and it won’t go flying when you thrust it overhead. esses, curls, and
FOR MORE
TIPS FOR A
One caveat: The hook grip hurts like hell for the first few achine exercises.
BAR-CRUSHING months you do it. Your thumbs will feel like they’re in a r more on Mathews’
GRIP, GO TO
MENSFITNESS vise till then, but wrapping them in athletic tape will help. ining, visit ron
.COM.
Use straps on your heavier sets until you’ve adapted. athews.net.

32 MEN’S FITNESS SEPTEMBER 2016

Lose it

Bite me
Tame away-from-home hunger pangs
with these 21 (three weeks’ worth!) of
healthy, filling, low-cal, easy-to-carry
snack combos By Adam Bible

Q No matter where you go, it pays

to have healthy snacks in small,
cheat-deterring portions on hand. If
you snack from those instead of larger
bags or boxes, you’ll eat half as many
calories, a study in Obesity found. ¶
These guy-appropriate, 200(ish)-
calorie munchies will take the edge
off hunger and keep your metabolism Tower of power.
Slice an apple and
firing high. And for more ideas plus layer on peanut
clever ways to tote your mini meals, butter for an on-
the-go protein hit.
go to mensfitness.com/snacks.

Hack Your Snacks

Quick, clever ways to carry them along
Weigh Cool Scale
15) PB&A Double-Decker
Healthy, Hearty Snack Packs Q Core apple, slice across. Spread pb b/w
slices, restack; carry in small jar/container.
1. 2 Babybel 8. Isopure Zero
cheeses, 1 apple Carb protein drink, 16) Cheap-Ass Cheese Sticks
(235/11/25/12) ½ banana Q Cut 12 oz cheese block into 1 oz slabs;
(213/41/14/0) bag up and use for quick hunger stoppers.
2. Hard-boiled egg,
half an avocado, 9. Protein bar w/mini- 17) Avocado “Scotch Egg”
packet of hot mum 20g protein/ Q Halve avocado, toss pit. Enlarge cavity,
sauce (192/8/6/15) maximum 10g sugar add split hard-boiled egg, close, foil-wrap.

3. Granny Smith 10. 1 scoop protein 18) Slam-Dunk Dipping Jar

apple, ½ oz (about powder, 6 oz Q Put 1 inch peanut/almond butter in small
seven) walnuts Greek yogurt, jar; fill with carrot, celery, or apple slices.
(182/4/26/9) splash of water
19) Moovable Feast
(249/40/11/5)
4. Banana, 1.4 oz Q Take 4 of 8 cheese wedges out of Laugh-

A p p l e : F o o d s t y i n g b y S u z a n n e L e n z e r ; P r o p s t y l i n g b y E m i l y R i c k a r d / Tr i c i a J o n e s ;
(about ¼) 85% 11. DIY trail mix: ing Cow box; fill side w/veggie/apple slices.
dark-chocolate crumbled protein QCalling the new Withings Body
Cardio a “scale” is like calling 20) Handy Hummus
bar (170/2/30/6) bar, 1 tbsp trail mix,
Lockheed Martin’s F-22 Raptor a Q Set hummus in closed condiment cup in
½ tbsp hemp seeds
5. 1 piece light string small container; add veggies/pita chips.
(224/15/20/11) “flying machine.” This sleek baby
cheese, 1 oz (small
handful) unsalted 12. 1 cup whole-grain not only sends your weight to an 21) Frozen Fruit Bites
mixed nuts puffs cereal, app so you can easily track it, it also Q Fill zip bag with ripe berries/sliced fruit;
(230/11/8/18) 1 scoop protein measures (among other things) freeze. Dip in/add ricotta for a rich kick.
powder, almond bone/muscle mass and heart rate.
6. ½ cup cottage
milk (210/22/26/4) In fact, it’s the first scale ever to
cheese, ½ cup PORTION
track cardiac output, an excellent
blueberries, ½ oz 13. 2 Vermont Smoke & OF THE
(about 12) almonds Cure Ancho Pepper indicator of cardiovascular health. MONTH
(224/19/18/9) Turkey Sticks And remember: Daily weighing
( vermontsmoke helps you keep off the pounds you 1 oz hard
7. 3 cups popcorn,
Scale and dice: Jarren Vink

andcure.com ), lose, as a recent Cornell U. study cheese (about

3 tbsp nutri- 100 cal)
1 piece light string confirmed—good news, since most
tional yeast (for = 4 dice
cheese (190/26/3/9) research shows that about 40% of
protein/a nice
cheesy flavor), ½ 14. ¹/3 BelGioioso Fresh dieters gain the weight back within
tsp chili powder, Mozzarella, Pro- the first year.
pinch of salt sciutto & Basil Roll $180, withings.com
(200/16/34/3) (230/20/0/17)

34 MEN’S FITNESS SEPTEMBER 2016 WILLIAM & SUSAN BRINSON

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O Game Changers Attack your weak points

S t y l i n g b y C h r i s t i n a S i m o n e t t i ; G r o o m i n g b y M a t t h e w Tu o z z o l i /A t e l i e r M a n a g e m e n t u s i n g D i o r H o m m e

Kick butt The women’s vote is in:

Across the board, they’re
turned on by a guy with a
great butt. So start training
those glutes now!
By Sean Hyson, C.S.C.S.
Photographs by James Michelfelder
Q
(and Take Numbers)
A recent Men’s Fitness poll of women found that their favorite trainable
part of a man’s body (i.e., not the eyes or smile) is his ass. So why are you
trying to fit in another chest-and-arms day? Training the glutes isn’t just a way
to make yourself more attractive to the ladies, it’s also the key to lifting heavier,
preventing injuries, and improving performance at any sports you play. We
talked to the ultimate resource to bring you the definitive guide to glute training.

says. “My legs went right into my back.”

The Missing Piece (of Tail)
Your glutes work on most lower-body
exercises, particularly squat and deadlift
variations, but Bret Contreras, Ph.D., a
strength coach and researcher (bret
contreras.com), says the conventional lifts
weren’t enough to get his butt in gear. “In
high school I had no glutes to speak of,” he
Once he discovered how to train glutes
more directly, however, his lifts all
improved and he was finally able to fill out
the seat of his pants. “There’s different
regions of the glutes,” says Contreras.
“Different actions and ranges of motion
that need to be strengthened. You have to
have variety.”

36 MEN’S FITNESS SEPTEMBER 2016 Continued on page 38

 WE FOCUS ON HIV
TO HELP YOU FOCUS ON

TODAY
Ask your doctor if a medicine made by Gilead is right for you.
onepillchoices.com
Gilead and the Gilead Logo are registered trademarks of Gilead Sciences, Inc.
© 2016 Gilead Sciences, Inc. All rights reserved. UNBC3392 06/16
 Glute Gun
For a well-rounded backside, the thrust is a must

Q The hip thrust is the most popular glute exercise,

and thought to have major carryover to squat and
deadlift strength. Here’s how to do it.

Barbell Hip Thrust

Sit on the floor and roll a loaded barbell into your lap. You
may want to use a bar pad or squat sponge for greater
comfort. Bend your knees 90 degrees and plant your feet
on the floor, turning your toes out about 30 degrees. Rest
your upper back on a bench. Brace your abs and drive
your heels into the floor to raise your hips until they’re in
line with your torso.

Nowadays he’s such an “Sprinting, jumping, you have stronger rotary movements (such
Bringing Up the Rear
authority he’s known in cutting from side to side, glutes, you’ll use them,” as walking sideways
the fitness industry as swimming, and striking says Contreras. Then There are four glute- with a band around the
“the Glute Guy.” all use the glutes,” says you won’t have to rely on training categories, says ankles), and hip
Beyond helping your Contreras. weaker muscles, like the Contreras: squatting thrusting (extending
body look better and lift And if you suffer from spinal erectors or movements (on one or your hips with your
heavier, strong glutes lower-back, hip, or knee hamstrings. That, in both legs), hip hinging upper back supported,
are essential for athletic pain, working the glutes turn, leads to better (including any deadlift such as a wrestler’s
performance. can help fix that, too. “If form on your lifts. variation), lateral or bridge). Contreras’

Two irresistible flavors

Hey, I know those guys.

I can’t believe they’re making

a megasta r like me do this.

favorite is the thrust (see
“Glute Gun” at left for a
description), a move he’s
done more to popularize
than anyone. A 2015
study published in the
Journal of Applied
Biomechanics compared
the hip thrust to the
classic back squat,
concluding that the thrust
activated the entire glute
region—and part of the
hamstrings—better than
performing squats did.
Contreras recom-
mends performing one
squat exercise one to
three times per week
for three to four sets of
3–12 reps. Hip hinge/
deadlifts can be done
one to two times for the
same sets and reps.
Lateral glute work
should be done for high
under 200 calories.
I don’t li ke the way people a re looking at us.
O Game Changers
reps to finish off your leg
workouts—two to three
sets of 20–30 reps. “Do
hip thrusts twice a
week,” he says, “one day
for lower reps, like 5,
and one day for high
reps, like 20.”
Another benefit of
glute training is that, for
the most part, the quads
and hamstrings come
along for the ride.
“You could just throw in
some leg extensions and
leg curls in addition to the
four glute categories and
that’s all you have to do
[for complete leg
development],” says
Contreras.
FOR DESCRIPTIONS OF
THE EXERCISES LISTED
HERE, GO TO
MENSFITNESS.COM
/GLUTES
Attack your weak points
Hard Facts
Our training director, Sean Hyson, solves your workout conundrums
JAMES B., LONDON, OH
Q If you’re doing circuits in the park, drinking regular
water before, during, and after ought to cover it. (The
American College of Sports Medicine recommends down-
ing 17 ounces within two hours prior to training.) But if your
workout is jogging for 90 minutes or more and you sweat
heavily, you risk losing electrolytes—minerals like chloride,
potassium, and sodium that allow you to perform optimally.
At that point, it could be helpful to have a banana on
hand, or a drink like Aquahydrate, which offers increased
pH as well as electrolytes, helping the water buffer acid
in the body. A study published by the Wilderness Medical
Society showed that subjects who drank water fortified
with electrolytes achieved better hydration than those
drinking water alone, and could afford to drink less water
as a result.
I better be getting paid overtime for this.
O Game Changers Fuel Up
HARDEST-
WORKING WHEY
It’s time you asked what your protein can do—besides just build muscle
Lifelong health enthusiast
and retailer Tom Dowd knows
L a thing or two about making
high-quality supplements. After
a long and successful career overseeing
product development, sales, and merchan-
dising, among other areas, at GNC, he
struck up a long-term friendship that
turned into a business partnership with
Mark Wahlberg. Together they co-founded
(along with a few power players and pro
athletes) the super-supplement company
Performance Inspired. Here’s the story.
How did you end up working together?
I met Mark when we both happened to be
in Manhattan, and a mutual friend brought
us together. We had a four-hour dinner with
some of his team, and we really hit it off. I
sensed he had not only an inherent under-
standing of business but also a passion for
it. We have the same “all in” enthusiastic
approach to everything we do.
What are people asking for in the protein
market today?
They want products they can trust, that are
as clean as possible, with beneficial ingre-
dients, not a lot of hyped-up claims. So we
make high-quality, all-natural products that
help you perform at your best.
Mean
green.
Dowd and
Wahlberg
hit the
links.
40 MEN’S FITNESS SEPTEMBER 2016
Is there one question you find
answering more often than o
I’m regularly asked, “Is this product safe for
my teenager?” The answer’s yes: Our prod-
ucts are formulated to deliver incredible
results, whether you’re a weekend warrior, a
pro athlete, or a hardcore bodybuilder.
What’s it like partnering with
He has incredible drive and real commit-
ment to be the best at everything he does.
It’s truly inspiring. Working with him has
really pushed me to raise my game!
Find the right Performance In
protein for you:
Performance Whey is one of PI’s stars. Each
serving’s packed with 25g whey and 5g fiber,
plus enzymes like lactase, which helps break
down lactose (the sugar in milk) so it’s
digested more easily. Available in chocolate
or vanilla bean flavor and flavored with cane
sugar, it packs just 160 calories per scoop.
If your goal is to lose fat, try PI’s Ripped
Whey: It’s sweetened with stevia and has
an extra 500mg of L-carnitine—the fat-
incinerating amino acid in red meat—plus
proven metabolism boosters like guarana,
green tea extract, and caffeine in every dose.
The secret of my success 6 things every future CEO should know
Q He may run a supplement empire now,
but Tom Dowd began down in the
trenches just like the rest of us. “I started in
Q Surround yourself
with people who are at
least as driven as you
Q Be patient and deal
with problems as they
come—and they will
my father’s supermarkets, bagging grocer- are. Vet them so you come. But everything
ies when I was 8 years old. I had to use a milk know they’re solid, then has a solution. With the
crate to reach over the paper bags they used learn everything you can right energy you’ll get
back in the ‘old days.’” When he got older, he from them. through any challenge.
managed his own store, bounced through the Q Don’t have an ego Q Trust your gut. I
ranks at GNC, then finally struck up Perfor- when it comes to ask- once had a very strange
mance Inspired with Wahlberg. This is his best ing for help or advice. interview—the DVP kept
advice for launching your own business: I’m always telling my son interrupting me and told
that the more you learn
Supplements: Nick Ferrari
me all his problems; and
Q Stick with it. When good as you think, and the more you earn! the first person I was to
I first got to GNC, I they’re as screwed up Q Learn to spot meet was more than an
wanted to quit early as you say, you should opportunity. I’m con- hour late. I stood up to
on because of some hang in there and kick stantly looking at what leave three times, but
screw-ups I went ass.” I ended up being other companies are instinct kept me there.
through. But my father more successful than doing to see how we can This was at GNC—the
told me, “If you’re as I could have imagined. be even better. real start of my career!
O Game Changers Worship her

Miami
heat

At the time Arielle Kebbel scored the role of the ambitious (and aptly
named) sideline reporter Tracy Legette on HBO’s breakout sports
drama Ballers, in which she plays the love interest to none other than
Mr. Dwayne Johnson himself, the 31-year-old sports nut found herself
perfectly at ease. “I’m thankful that my research requires me to sit with
my friends and watch football every Sunday,” she says. “Tracy lives in a
guy’s world, but she’s also a gal—it’s important that I give her a feminine
aspect.” ¶ Set in Miami, Ballers brings things full circle for Kebbel—a
Floridian herself, born and raised near Orlando. It’s the latest in a string
of impressive TV gigs for the former model, including recurring roles
in HBO’s Entourage and True Blood and the CW’s The
Vampire Diaries. She’ll extend that supernatural streak with a meaty part in NBC’s new Midnight,
Texas, a spooky mystery replete with witches and otherworldly stuff, which premieres this fall.
¶ You’ll also see her taking over a seriously major film franchise in 2018, when she’ll star in Fifty
A r i M i c h e l s o n /A u g u s t

Shades Freed, the third in the Fifty Shades of Grey series, which is already in production. Lucky for
us, Kebbel relishes playing sexy as much as she does playing smart. “In Fifty Shades I’m a top archi- My character has
tect who just happens to flaunt her body a bit much when she’s around the Greys,” she says. “She these bright-red nails
has these bright-red nails and loves touching everyone with them; it feels like a character for whom and she loves touching
nothing would be too much—and that’s so much fun.” ¶ Spoken like a true baller. everyone with them.”
42 MEN’S FITNESS SEPTEMBER 2016
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O Game Changers Go fast

THE CAR
COACH
All things speed, from
an auto engineer and
lifelong racer
BY JOHN DINKEL
(AKA @CARMUDGEON)

ROB G., CHICAGO, IL

The red devil

rides again
Get behind the Honda’s Acura NSX shattered supercar “Track” mode, and you can rocket from
wheel of the paradigms when it went on sale in 1990. 0–60 mph in three seconds flat.
Acura NSX, the A New Sportscar with an eXperimental Just how hot is the NSX? Consider this:
hottest ’90s design—hence the “NSX”—it was the NASCAR team owner Rick Hendrick
comeback act first mass-produced car to feature an ponied up $1.2 million for the chance
since N.W.A all-aluminum body (made even sleeker to race the first completed model off the
By Nicolas Stecher
thanks to aerodynamic designs and assembly line.
styling pulled directly from an F-16).
Returning to the streets two decades
later (and, at $156,000, $96K pricier),
the new 2017 NSX is just as sick—a
powerhouse auto designed to help
Honda recapture its legendary high-
performance rep. With Viper accel-
eration and Formula One handling, the
company has definitely hit its goal.
The NSX’s innovative technology is
modeled after those found in million-
dollar-plus über-machines—the Tri-turbo. Three electric motors—one behind the
McLaren P1, the Porsche 918 Spyder. engine, two on the front wheels—help boost torque.
A 3.5-liter twin-turbo V-6 provides
573 horsies and 476 lb-ft of torque.
Four unique adjustable drive modes let
you customize the car’s settings for any
situation: Creep your way home in the
early-morning hours at speeds of
up to 40 mph using the car’s “Quiet”
mode. Bump the setting up to “Sport”
Cour tesy of Acura

and you’re in the car’s default setting,

TO ORDER YOUR OWN ideal for everyday driving and optimum
DREAM NSX BUILT TO
CUSTOM SPECS, GO TO fuel consumption. In “Sport Plus,” the Joyride. To go all out, opt for leather power seats
NSX.ACURA.COM.
engine purrs at 7,500 rpm; kick it up to with leather-trimmed door and instrument panels.

44 MEN’S FITNESS SEPTEMBER 2016

 E AK FO R
BR E S
BU BB L

Unsweetened. Hint of natural flavor. Zero calories.

Discover delicious at dasani.com
Contains no juice. The Coca-Cola Company, One Coca Cola Plaza, Atlanta, GA 30313.
©2016 The Coca-Cola Company.
O Game Changers Dress to impress
Talking menswear with

Clothes from
Donrad Duncan, the creative
mind behind men’s luxe active-
wear brand Engineered for
Motion, is a bit like talking space
travel with Elon Musk—his clarity

the future
Look sharp but stay loose in luxury
activewear by Engineered for Motion
PHOTOGRAPH BY JEFF LIPSKY
of vision and electrifying ideas
turn you into a believer.
“My day is spent, basically, in
the future,” Duncan says.
That clairvoyance has led the
Jamaican-born designer to make
a prediction: “We’re moving into
an era of needing fewer things,” he
says, an insight that’s prompted
him to create especially versatile
menswear featuring extra-flexible
knit fabrics, less-bulky ultrasoni-
cally pressed seams, and laser-cut
cloth. Ultimately, he says, his
pieces are made to perform in
transition—hot weather to cold,
over-the-shoulder to overhead
bin, office hours to after hours—
“so you can take part in different
occasions with the same attire.”
Of course, living in the future
often includes paying homage to
the past. “I grew up in Jamaica,
heavily influenced by British
tailoring,” Duncan says. “My uncle
was a tailor and my grandfather
had garments imported from
Savile Row. The way they fit, the
craftsmanship, was very clear.”
And so, built into EFM’s pieces,
with their slim silhouettes and
lightweight performance fabrics,
are features designed to serve a
man’s everyday needs. A struc-
tured-but-stretchy notch-lapel
blazer (pictured left), for example,
features a reverse-entry pocket
of translucent fabric so you can
check your phone while biking.
“The things that go unseen are
G r o o m i n g b y M a r i s s a M a c h a d o /A r t D e p a r t m e n t u s i n g K e v i n M u r p h y

very keen to me,” says Duncan.

“If you miss that, you’ll never
achieve perfection.”
—MARTIN MULKEEN

TAILORED
FOR A T V STAR
Sporting Engineered for
Motion is actor Aaron Tveit,
who starred in USA’s Graceland
and can now be seen in
BrainDead, the new CBS
political thriller from the
creators of The Good Wife.

46 MEN’S FITNESS SEPTEMBER 2016

 Ashley Guarrasi
Team Nutrishop
Personal Trainer and
Boxing Coach

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O Game Changers Mix it up
Knockout punch
There’s no more ideal drink for sending off summer
Q If your last interaction with
punch was spiking a bowl
of it in high school, or brewing
a vat of jungle juice with your
roomies in college, you’d be right
to assume punch isn’t the right
drink for your next shindig. But
you’d be wrong. With its recent
surge in popularity, this classic
concoction—considered by many
the world’s first cocktail—really is
the perfect party drink.
By Brian Good Photograph by Jarren Vink
First, get a bowl
“Every culture has its own take on
punch, but the message is always the
same: bonding over a cup together,” says
Mariena Mercer, chef mixologist at The
Cosmopolitan of Las Vegas. “I love it at
parties because it enables me to step away
from the bar and mingle with my guests.
I’ve ended many a party feeling like I just
pulled a shift. I much prefer having a
couple of punch bowls and enjoying the
party alongside friends and family.”
Next, create your own custom punch
The word punch has nothing to do with
the drink’s kick. The term actually comes
from the Sanskrit word for five—the
number of ingredients a traditional punch
includes (alcohol, sugar, lemon, water, and
spices). Although it’s hard to go wrong
with a basic ratio of 1:1 or 1:2 alcohol to
mixer, most experts agree on a slightly
elevated formula: one of sour, two of sweet,
three of strong, four of weak. “For example,
mixing together one part lime juice, two
parts sweetener, three parts rum, and four
parts water,” says Mercer.
S T E P 1 : Decide on your booze. Vodka
is most versatile, says Derrick Turner,
head bartender at Harding’s NYC.
“Whatever ingredients you pair with it
come through very strong.” Gin and rum
pack some flavor but are still easy to work
with. “Tequila requires a bit of finesse, and
if you use whiskey or bourbon, just aim to
complement the flavor—you can’t change it
or cover it up,” he says.
STEP 2: Select a sour. Your mixer options
are endless: Vodka and gin work best with
fruit juices, according to Mercer. “With
whiskeys, I favor autumnal flavors like
apple, cinnamon, and ginger,” she
says. Rum is ideal with sweeter citrus juices
like pineapple and sweetened grapefruit.
“Bourbon goes nicely with orange or lemon
but fights with lime, and tequila is happiest
with grapefruit and lime,” says Anjoleena
Griffin-Holst, beverage director for South
Carolina’s Table 301 restaurant group.
S T E P 3 : Pick your sweetener. The easiest
options for punches are diluted agave
nectar or a quick simple syrup that you
can either buy or make yourself. Or, go old
school and make something called Oleo-
Saccharum—the original sweetener used in
most Prohibition-era punches. To prepare
it, use a vegetable peeler to strip the peel off
some citrus fruit. Coat the chunks of peel
with a tablespoon or two of sugar (white
for vodka or gin punches; brown for rum or
Drink st yling by Ali Nardi
whiskey drinks) and let the mixture sit for
a couple of hours so the sugar can absorb
flavor from the peel. To use the mixture,
just add water as needed to dilute the
sugar/peel to a thin syrup, strain out the
peel, and pour the liquid into the punch.
 TRY THIS…

Blood Orange
Thai Chili Punch
1 750 ml bottle silver tequila
1 375 ml bottle orange liqueur
2 cups blood orange juice (Can’t find it?
Use OJ and pomegranate juice instead.)
½ cup lime juice
1 cup sparkling water
1/
3 cup Thai chili simple syrup
1-2 oranges, washed and thinly sliced
1 lime, washed and thinly sliced
Ice (to serve)
Smoked sea salt (optional for glass rim)

TO MAKE:

Add tequila, orange liqueur, blood

orange juice, lime juice, sparkling
water, Thai chili simple syrup, and or-
ange and lime slices to a punch bowl
and stir until mixed well. Serve punch
in a glass filled with ice. Optionally,
rim glass with smoked sea salt and
garnish with a slice of orange or lime.
For the simple syrup: Combine equal
parts water and agave nectar in a
small saucepan and stir to dissolve.
Add three Thai chilis, quartered, and
bring to a simmer for 5-10 minutes.
Let cool before using in cocktail.

S T E P 4 : Finish it up. For the four parts

punch dilutor, you can use water or

something a bit more flavorful like
green or black tea, flavored water,
sparkling water, white wine, cham-
pagne, or even soda. Combine all your
ingredients together. Add an optional
handful of fresh fruit, cucumber slices,
or diced hot peppers or herbs, and
then top your punch off with a bit of
spice—a few dashes of bitters are ideal.

Finally, serve it up cool and classy

Q If you don’t have a punch bowl,
Mercer recommends checking out
your local thrift store or an antique
shop for a retro option that will cost
practically nothing. Or, pick a vessel
that’s uniquely you. Anything that
can hold liquid will work: a metal
bucket, flower pots, a fish bowl, stock
pots, cookie jars…even a hollowed out
watermelon or pumpkin, suggests
Griffin-Holst. Then add some ice—you
want the biggest cube possible, so it
melts slowly. Last, and most impor-
tant: Make more punch than you think
you’ll need. “Treat it like firewood,”
says Turner. “When you think you have
enough, double it!”
 Learn It! Tips and tactics for living smarter By Jeff Wilser

FAST
(and not
want to die)
It’s not a joke: A lot of guys today
are getting straight-up biblical
with their diets. Should you be
skipping meals to drop pounds?
Our correspondent tightened his
belt to find out. Here’s how he
(barely) lived through it.

getting used to a “no-carb” world, along comes a weight-loss trend even

more difficult than forgoing bread: forgoing food. ¶ Intermittent fasting (cycling between
periods of fasting and eating) is the latest dieting craze to devour pop culture. The most buzzed
about version is the “5:2” fast: Five days a week you eat like a normal human being, and the
Prop st yling by Angela Campos/Stockland Mar tel

other two you, well, basically starve yourself. Talk-show host Jimmy Kimmel used the 5:2 to
shed pounds, and a small army has joined him. To visit 5:2’s website is to visit some sort of
online tent revival: “It’s very easy to do and to maintain!” gushes one dieter. Another enthuses,
“It makes me feel healthy and energetic!” ¶ According to science, it’s not bogus. In fact, fasting
in short intervals allows you to “surprise” your body, which keeps your metabolism revved.
There could be health benefits beyond just burning fat, too. A slew of studies have emerged
suggesting that intermittent fasting, or “IF,” can trim cancer risks, lower cholesterol, improve
insulin sensitivity, and even blunt the effects of aging. While there are obvious drawbacks
(read: misery), the plan is also shockingly simple: On your two “fast” days, you eat 25% of your
typical daily caloric intake—for me, roughly 600 calories. A slice of pizza, two Snickers bars, a
giant platter of cabbage? All fair game. Sound crazy? It is. And it was, the 10 days I did it...

50 MEN’S FITNESS SEPTEMBER 2016 JARREN VINK

Regions has the tools to help
us take CONTROL of our finances.
While Sal works long hours during his surgery residency, his wife, Ashlee, is just as busy with their
two kids. Yet they both have a good handle on their finances, thanks to Regions’ innovative online
and mobile tools. From the goal trackers on My GreenInsights to the convenience of mobile text
alerts,* the couple can track their spending and savings to the penny – which makes saving
for a new house easier than ever. Ready to take your next step? We’re ready to help.

Watch Sal’s real Next Step story and

plan your own at regions.com/nextstep.

© 2016 Regions Bank. Actual Regions customer compensated for his appearance. *Your carrier’s message and data rates may apply. | Regions, the Regions logo and The
Next Step Project are registered trademarks of Regions Bank. The LifeGreen color is a trademark of Regions Bank.
 Learn It!

FROM W E D N E S D AY ( N O R M A L )

OMG, here I go...

zen spinach, and 110 calories of pasta,
and I even have enough calories left
OUR D AY
I visit the 5:2 website to calcu-
late my BMR, or base meta-
over—30—to splurge on a quarter cup of
marinara sauce. (The theory behind this

FIELDS 1 bolic rate. I input my height

(6'1") and weight (173.5) and it
meal? It feels “filling,” and it gives the il-
lusion of a normal dinner, which can help
psychologically. And psychology is half
TO YOUR spits out a BMR of 1,754 calories, mean-
ing that’s how many calories my body
burns even if I sit on the couch all day.
the battle with this diet.) This works: 260
on the nose. I wash it all down with diet

GLASS. Assuming a “moderate” activity level, the

calculator gives me a target of 2,400 for
eating “whatever I want.” That 2,400 is
ginger ale. Crunching the numbers, I feel
like Matt Damon in The Martian, scienc-
ing the shit out of my dinner.
Key lessons so far: Stock the fridge
way more than I thought I’d have, so I
with what you’ll need in advance. You
celebrate with a sandwich for lunch and
GLUTEN tacos for dinner. But I know the next day,
my first fasting day, will bring pain. My
won’t have the energy for shopping; use a
calorie-counting app (I recommend My

FREE. advice: Use nonfasting days as an oppor-

tunity to plan your fasting meals, since
you’ll be at full strength. Once you’re
fasting, it’ll be hard to concentrate.
Also know that there are multiple fast-
92 POINTS ing strategies. Some people hoard their
600 calories for one big lunch, while
Beverage Testing Institute Rating some nibble throughout the day. I opt for
Fitness Pal); and definitely splurge on a
digital scale to track your progress. I’ve
had good luck with the Fitbit Aria scale,
which syncs with your step tracker. For-
get about the gym on these two fast days.
It’s just not going to happen.
W E I G H T: 172.9 lbs
Full-blown panic.
MORALE:

a three-snack system: 200 calories in the

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International B.V.
morning, 200 at noon, and 200 for “din-
ner.” The logic? I’m a morning person
and write immediately after breakfast, so
eating nothing until lunch wouldn’t
make sense. Think about when you need
to be productive.
W E I G H T: 173.5 lbs
MORALE: Cautiously optimistic.
T H U R S D AY ( F A S T I N G )
Learning to eat invisible food
The morning feels surpris-
D AY
ingly normal. I eat a small
2 bowl of oatmeal (cinnamon
but no syrup—200 calories),
knowing that it will provide a mix of
carbs, fiber, and protein. So far, so good.
The diet has no restrictions on coffee,
thank god, so I retain my will to live.
Then the hunger hits. Best coping strat-
egy? Drink lots and lots of water. Just
pretend that it’s food. Mmmmmmhh-
hhh! Delicious. At noon I eat some Greek
yogurt, as it’s low in calories (140) but
packs plenty of protein. (Another good
option would be a protein shake.) My gut
rumbles. I get dizzy. In a work meeting,
my stomach emits the sound of a dying
aardvark. (I pretend it wasn’t me.) I fan-
tasize about a hard-boiled egg I had
planned as a snack, but the meeting runs
long and the egg is abandoned. My soul is
crushed.
On the subway home I try to focus on a
book, but I’m so light-headed I read the
same sentence 17 times. Finally I prepare
my dinner: 260 calories left. I use an
electronic scale to weigh precisely 80 cal-
ories of frozen grilled chicken (a much-
needed jolt of protein), 40 calories of fro-
F R I D AY ( N O R M A L )
You mean hunger won’t kill me?
I wake up at 4 a.m. with hun-
D AY
ger pangs. (Solution: Drink
3 more water.) Today is sup-
posed to be a happy day of
normal eating, but the sleep deprivation
dogs me all morning.
For some advice I chat with nutrition-
ist Monica Reinagel, who surprisingly
encourages the 5:2 fast. “In our current
culture, we’ve gotten used to eating con-
stantly. But the idea that you must eat
every two or three hours is bullshit,” she
tells me. “The minute we first feel the
sensation of ‘my stomach isn’t full,’ we
flip out. We think it’s the signal of im-
pending organ collapse. I’m not advocat-
ing starving, but this mentality is partly
psychological. You can develop a toler-
ance to those feelings.”
And what I found is, well, that’s actu-
ally true! Somewhat. Her advice was use-
ful. In the past, I’d assumed that my hun-
ger pangs mean that my blood sugar was
crashing and that I was in imminent
peril. Knowing that’s not really the case,
I changed my mindset and just powered
through it.
W E I G H T: 170.9
MORALE: Somewhat calmer, but hopeful.
One merciful perk
of the 5:2 diet: It
takes a whole lot
less booze to get
buzzed.

S AT. – S U N . ( N O R M A L )
Yes, I’d love another beer, thanks!
D AY
I’m now 24 hours removed
from the fasting, and I’ve
4 practically forgotten about it,
going about my life as usual.
Another beer! More chips! (I ate a diet of
mostly salads, sandwiches, and, OK,
maybe a burger. But I stayed (roughly)
within the ballpark of 2,400 calories,
give or take. I won’t pretend I felt any
magical benefits, like being “more fo-
cused” or “sharper,” but I did feel like my
normal self.
W E I G H T:
MORALE:
174.4 lbs
WTF, I’ve gained 2 pounds??
M O N D AY ( F A S T I N G )
Ah, the joy of a single olive
I quickly learn not to freak out
D AY
about daily fluctuations in my
6 weight but rather to zero in on
the longer-term (i.e., weekly)
trends. So I attack the day. Morning oat-
meal: 200 calories. I feel sharp all morn-
ing. I heed the nutritionist’s advice:
Mind over matter. When I feel hunger
pangs, I don’t panic but just drink more
water and try to focus. It helps. Greek yo-
gurt at noon: 140 calories. I feel light on
my feet. I power through the afternoon, a
little light-headed and drooling at the
idea of my 260-calorie dinner. I get home
at 5:30 p.m., fighting hunger pangs but
less panic, and bust out my scale , the
pasta, and the chicken. Then my phone
vibrates. “Calendar reminder. Drinks
with Dolly.” Uh-oh. I had spaced and for-
gotten I was supposed to meet a friend
for drinks. This gave me two options:
1) flake on the friend or 2) break the fast.
I decided for secret option 3: I would
have drinks with Dolly but somehow
honor the fast. This would mean no
chicken, no pasta, no spinach. If my fast
were a video game, the difficulty level just
went from beginner to advanced.
In the Uber to meet my friend, I
googled “drinks with the lowest calories”
and settled on vodka—125 a pop. I could
drink two vodka-and-sodas and still
have a cool 10 calories to spare.
“Have some olives!” Dolly says when I
arrive, pushing me a bowl.
“Ah, I can’t.”
“Not one olive?”
I thought about it. Actually, I could
have one olive. I had precisely enough
calories left. I popped the olive in my
mouth, swirling it, savoring it, sucking
the pit. Another perk of the 5:2 diet? It
takes a lot less alcohol to get buzzed.
W E I G H T: 172.1 lbs
M O R A L E : Shit-faced.
NEW
TUES.-WEDS. (NORMAL)
Life in the fast lane: a little tricky
100%
D AY
The fast can have sneaky ben-
efits. It forces you to really
GLUTEN
7 think about how you consume
food. My food tastes better. I
appreciate it more. I’m feeling good and
FREE.
ask a friend if she wants to grab an
impromptu dinner.
“Can’t. How about tomorrow?”
Tomorrow is a fast day. That won’t
100%
work.
“How about next Monday?” she asks.
Monday is a fast day. That won’t work,
THE
either.
“Let me know when you’re off your fast,”
VODKA.
she says, trying not to laugh.
W E I G H T: 173.3 lbs
MORALE: Euphoric!
T H U R S D AY ( F A S T I N G )
Dizzy with success
By now I’m a fasting pro. I
D AY
make my oatmeal, I eat my yo-
9 gurt, I power through the diz-
ziness of the afternoon. My
mindset has changed. I’ve learned that
even if I’m hungry and I get a little dizzy, I
can push through it and still function at,
say, 65%. That’s not ideal, but it’s no rea-
son to panic. This gives me a strange
renewed confidence. Certain my calendar
is free, I make my tiny dinner of spinach,
chicken, and pasta. All’s right with the
world. I guzzle more diet ginger ale. This
isn’t so bad. I brew some tea, smug in my
mastery of the fast.
W E I G H T: 171.7 lbs
MORALE: Floating.
F R I D AY ( N O R M A L )
OMG, I lost 2.5 lbs and didn’t die
It’s surprisingly effective, and
D AY
now I get the appeal. Even on
10 the most painful starvation
days, a cheat day is just around
the corner. It can work. For two days a
week, you can’t work out. You can’t (real-
istically) go on a date. And for two days,
it’s difficult to concentrate and do your
best work. “Studies clearly show cognitive
function is impaired when fasting,” says
Liz Applegate, Ph.D., director of sports
nutrition at UC Davis. “Math skills, read-
ing, writing—they suffer. It’s no surprise
you can’t focus. Your brain needs glucose
for fuel, and you’re not supplying it.”
From my experience, I’d agree with that.
W E I G H T: 171 lbs (Total weight loss? 2.5 lbs)
MORALE: Thrilled to hit the gym again. Q
Jeff Wilser is the author of Alexander
Hamilton’s Guide to Life, to be published by
Three Rivers Press in September.
INTRODUCING
 Earn It! Sharp strategies for building wealth
JUICE YOUR
SAVINGS
Many financial pros think stock market
woes are killing your long-term savings.
Here’s how to prove them wrong—and
keep those Benjamins flowing.
ANYONE WHO’S FOLLOWED a disciplined fitness program
knows the frustration of hitting that plateau—no
matter how hard you pump iron, you get nowhere.
Well, welcome to the stock market in 2016. ¶ In the
first six years following the financial crisis, the mar-
ket had one of its best runs in history. Stocks tripled
between March 2009 and last summer. You started
with $10,000, you ended with $30,000. Since then?
Zip. In fact, as of this writing, the market is down about
1% off its May 2015 high. ¶ The U.S. stock market
has had its ups and downs over the years, but it’s been
mostly up, and it too has gotten far more expensive over
the decades. In 1980, a common measure of stock valua-
tions—stock price divided by earnings—stood at 7, well
below historical averages. At the beginning of this year,
it was 22, well-above average.
56 MEN’S FITNESS SEPTEMBER 2016
P r o p s t y l i n g b y R a c h e l S t i c k l e y/ B e r n s t e i n & A n d r i u l l i ; Ta t t o o : G e t t y I m a g e s / m a n _ h a l f - t u b e
Mathematically, it simply can’t go much
higher, which is why many pros believe
the next 35 years are unlikely to be as
generous to investors as the last 35. As a
result, big financial firms are cutting back
on spending, bracing themselves for lean
times. Bill Gross, who until recently ran
the world’s largest mutual fund, wrote
that “a repeat performance [of historic
returns] is not only unlikely, it is also
impossible unless you’re a friend of Elon
Musk’s and you…blast off for Mars. Planet
Earth does not offer such opportunities.”
¶ So, yes, for Wall Street investors, this
means heartburn. For young guys like
you, however, this means your 401(k)
could suffer. But that’s only if you let it.
J O N AT H O N K A M B O U R I S

The good news is you can pump up your
investments and bust through a market
plateau in your 401(k) with the right
investment strategy. Here’s what to do.
Follow the simplest strategy in the book
Yes, you should buy what’s cheap. And
to figure out what’s cheap, I checked
in with Research Affiliates (RAFI), a
pioneering group of financial eggheads
who mix academic research with
real-world money management. They
publish a sobering chart showing what
they expect different investments to
return over the next 10 years. Their
approach is as simple as it is brilliant:
They base their predictions on current
prices. Expensive stuff offers little in the
way of future returns, while cheap stuff
will reward investors.
So, for example, U.S. stocks are
priced to return a pathetic 1.2%. Invest
$10,000 and in 2026 you’d have
$11,245 (adjusted for inflation). Bonds
will give you 0.6%, turning that 10
grand into $10,588. Only slightly better
than stuffing your cash in a mattress.
Sure, picking the right stocks could get
you a much better return, but even most
pros can’t beat the market.
What’s cheap and ready to go much
higher? One investment leaves the rest
far behind: emerging market stocks.
Think Brazil, Poland, Indonesia,
Russia. Sound scary? Of course it does.
If investors weren’t scared of putting
their money there, the stocks wouldn’t
be cheap. As Warren Buffett says, “Buy
fear, sell greed.”
The rewards for buying fear will be
huge. Emerging markets as a whole are
priced to climb 8% a year, after infla-
tion, according to their calculations.
In fact Russian stocks are so cheap
that RAFI expects 14.4% returns per
year over the next 10 years. Poland
and Brazil are priced to deliver north
of 10% per year. I recommend splitting
your money into two funds to diversify
your holdings.
First: the Vanguard FTSE Emerg-
ing Markets Index exchange-traded
fund, which (VWO) holds about 4,000
stocks from emerging markets all over
the world. Its top two holdings are
Tencent, the Chinese Internet power-
house, and Taiwan Semiconductor. As
an index fund, it doesn’t try to predict
which stocks or countries will do well,
it just owns them all. And thanks to its
INTRODUCING
by Jack Otter
dirt-cheap expense ratio (0.15% of your
investment each year), you keep more
of the returns.
Second: Harding Loevner Emerging
Markets (HLEMX). Over the past five
years it’s down 15% (half the loss of the
index), and it’s among the top picks of
Morningstar, a Chicago research shop
that rates mutual funds. That perfor- • 25 grams of protein
mance doesn’t come cheap: the fund
charges 1.45%, a hair above average,
in every scoop
and nearly 10 times the cost of the
Vanguard fund.
Because an index fund simply buys
and holds a broad range of stocks, an
actively managed fund attempts to do
better by buying stocks it thinks will
do better and avoiding the duds.
One hitch in this plan, though
The odds that your company’s 401(k)
offers these exact funds is slim. Here’s
how to solve that problem: If there’s an
emerging markets fund in your plan,
check its long-term performance and
expense ratios against the two funds
above. If it holds its own, invest in it. If
not, here’s your play:
Make sure you invest the minimum
needed to get the full company match
in your retirement plan. But then,
for your emerging markets stake,
open an IRA with a company such as
Fidelity or Schwab. If you earn less than
$133,000 ($194,000 for couples filing
jointly), make it a Roth IRA; that way
you won’t owe taxes on the gains when
you retire.
Uh, how much?
Glad you asked. Don’t bet your entire
retirement stash on this thesis. Start
with 10% of your savings, and if emerg-
ing markets keep falling, gradually
raise that to 20%. I wouldn’t go any
higher than that. And remember:
Before they start climbing, emerging
market stocks could fall further. U.S.
stocks, meanwhile, could go higher.
It’s impossible to predict short-term
movements.
You, however, can afford to buy low
and wait for the turnaround. You’ve got
at least 35 years until retirement. Make
good use of them. Q
Jack Otter is the author of Worth It…Not
Worth It? Simple & Profitable Answers to
Life’s Tough Financial Questions.
 Burn It! The guy’s guide to spending money

Before you buy, know when to buy

ether you’re hunting for a gaming

sole or a smartphone, there are a few
cial rules to follow.
First, be sure to check your credit card’s
ne print, because many—including Amex
nd Visa Signature—don’t offer their typi-
cal purchase protection on used goods. So if
there’s a problem with one of those gadgets,
you’re out of luck chasing a refund. The
smarter play is to opt for PayPal on these
purchases: Its policy is very generous, as it
provides a 180-day window during which
you can claim refunds on defective items.
Then it’s all about timing. The sec-
ondhand price of last year’s iPhone will
drop as soon as this year’s appears. But
surprisingly, those prices also usually
soften whenever a rival, like Samsung or
LG, launches its latest competitor. Across
every tech sector from laptops to tablets,
it’s a universal truth: If you purchase an
older model when there’s a major new
product launch, you’ll get a good deal.

The best places to buy used

s
Buying pre-owned electronics is a bit
lear like shopping for a secondhand car: You
eals should stick to a certified dealer.
Sure, Craigslist is full of tempting, dirt-
st. cheap deals on almost any gadget. But
cash-on-a-corner handoffs provide zero
payment protection—at best, the phone is
defective. At worst, it’s stolen.
Among certified sources, there’s
nowhere better than Apple itself, which
even has its own online store for refur-
bished products. Every refurbished

IT’S SMART
item on offer there has been assessed for
both function and appearance in exactly
the same way as its factory-fresh coun-
terparts. If the product is being resold

TO BUY “USED”
Snapping up refurbished IF YOU’RE LIKE ME, you see the word “used”
after a repair, it’s like new: Scratched or
damaged parts will have been replaced.
Older iPods and iPads always receive
brand-new batteries and outer shells, too.
P r o p s t y l i n g b y R a c h e l S t i c k l e y/ B e r n s t e i n & A n d r i u l l i

tech could be one of the best in front of “tech” and you instantly think
shopping decisions you “junk”—outdated smartphones and virus-
hobbled computers. And that’s a shame.
make all year Because used tech doesn’t have to mean bad
tech. In fact, buying secondhand computers,
tablets, and smartphones isn’t just an ethical move—after all, e-waste
is responsible for 70% of America’s toxic waste—it’s a terrific way to
score a total steal. ¶ That used smartphone? It could be brand new
yet cost 40% less because the first buyer changed his mind about the
model. That refurbished iPad could be a rejected birthday gift (wrong
color!) that was never even turned on. And the biggest source of sec-
ondhand stock? Trade-ins for newer models, though the current ones
are working just fine. Here’s how to get yourself some great deals.
These secondhand products come with a
full one-year warranty and are eligible for
standard AppleCare. The only difference
is price: Discounts on tablets and laptops
can hit 25%, while peripherals like Apple
TV might go up to as much as 40% off.
The only drawback you’ll find is the
spotty inventory, especially on not-so-old
items. To track the stuff you want, you can
create automated alerts using one of two
free online services. Refurb Tracker (refurb
tracker.com) alerts you when a product
becomes available. Refurb.me (refurb.me)

58 MEN’S FITNESS SEPTEMBER 2016 J O N AT H O N K A M B O U R I S


does the same, but boasts handier features,
including pricing histories.
What about other stuff?
Easy. For Android products, check out
Gazelle (gazelle.com) or BuyBackWorld
(buybackworld.com), which hoover up
tons of used items, inspect them, then
resell them on eBay. The best place to
check if you’re getting a deal is on Flipsy
(flipsy.com), which continually aggre-
gates prices from multiple sellers.
If you’re looking for other tech toys, try
Amazon’s Warehouse Deals (amazon.com
/warehousedeals) for everything from
cameras to kitchen mixers. They’re mostly
returned items, whose condition has been
hand-graded by Amazon staffers: Skip
anything marked “Acceptable” or “Good.”
Search only for “Like new,” which means
the box wasn’t even opened, or “Very
good,” code for a top-tier refurb. Though
there’s a generous 30-day return window,
Amazon offers no warranty whatsoever on
these goods, so it’s more important than
ever to use PayPal when purchasing.
Video game juggernaut GameStop offers
a similar window on secondhand software
it sells via a dedicated pre-owned channel
(gamestop.com/preowned), with the bonus
of a 30-day guaranteed exchange for the
same model or game, and a full refund
within seven days of purchase. There may
be cosmetic wear on discs, and missing
boxes, but frankly, the discounts are simply
too huge to ignore.
Remember: It’s all about the return policy
As the secondary market for high-quality,
good-as-new, heavily marked-down
refurbished items continues to balloon
(the analyst Gartner expects the refur-
bished phone market alone to more than
double in size from 2014 to 2017, with
120 million pre-owned smartphones for
sale worldwide), don’t forget that buying
TM
by Mark Ellwood
used is all about reading the fine print.
Though a recent study found that only
5% of returned electronics were actually
defective—the other 95% were simply
unwanted—you could end up with a dud.
The federal retail laws around second-
hand goods are lax, and meaningless
terms with no legal definition—like
“certified pre-owned,” “factory condi-
tioned,” and “remanufactured”—are care-
lessly flung about with abandon.
So focus on the seller’s return policy as
your safeguard, and steer clear of certain
categories: Large screens are more
problem prone, meaning items like TVs
and monitors are riskier purchases than
laptops and phones.
And you don’t need me to tell you that
it’s just gross to consider a refurbed Fitbit
or Apple Watch. Yes, sometimes buying
new really is your best option is. Q
Mark Ellwood is the author of Bargain Fever:
How to Shop in a Discounted World.
 ©2016 P&G
® ®
OFFICIAL SHAMPOO OF THE NFL

SHOULDERS WERE
MADE FOR GREATNESS.
NOT DANDRUFF.
Get
rugged

BY JOHN MATHER
PHOTOGRAPHS BY WILLIAM HEREFORD
THE BETTER
ELEMENTS-
FIGHTING COAT

Ride the
Range
The new shearling coat
from Eleventy fits like
a great bomber and
comes equipped with a
hood. Even better,
it’s comfortable,
lightweight, and
soft—fashioned from
baby lamb’s wool—
making it about the
closest thing to a piece
of liquid fabric you’ll
ever wear.

Jacket: Eleventy, $3,495;

Sweater: Nudie Jeans, $155;
Jeans: 3x1, $265
 LOOK GRE AT TRENDS

Easy fall upgrade:

Ditch your down or
fleece vest and go
with a dressier—but
still hyperfunctional—
quilted version.
THE BETTER
STATEMENT
SWEATER

Bundle Up
Your typical sloppy
sweater, with all its
bulk, can be so
unflattering. (See:
“Beer gut, How to
Emphasize.”) That’s
not the case with this
naval-inspired camel
mohair merino
Horizon turtleneck
from Nautica. It’s
warm and fuzzy but cut
in such a way that it’s
thicker up top and
thinner in the
midsection. In other
words: It fits. If you’re
dressing like a badass
submarine captain,
why not look like a fit
badass submarine
captain?

Sweater: Nautica, $298;

Cargo pants: Nautica, $148;
Watch: Tudor, $3,975
LOOK GRE AT TRENDS
LOOK GRE AT TRENDS

The ultimate
accessories—sharp
hiking boots, gloves
in buttery leather,
a wool duffel—for your
rugged outdoors look

Tie it up
BY JOHN MATHER
PHOTOGRAPHS BY

WILLIAM HEREFORD

THE ESSENTIAL
FALL BOOT

Tread On
You probably thought
hiking boots were only
for dads. (Or, you know,
hiking.) Well, the
hiking-boot style
revolution is here, so
get ready to polish off
your look with some
serious tread. Try these
leather Wyoming
Hikers from Frye,
which are built from
Goodyear welt and
come equipped with a
water-resistant,
waxed-suede body.

Boots: Frye, $378; Sweater:

Armani Exchange, $110;
Shirt: Buffalo David Bitton,
$99; Jeans: Levi’s, $128;
Watch: Nautica, $145
 THE DAMN-NEAR-
INDESTRUCTIBLE
WAT C H

Military Might
Sure, it’s a swell
timepiece. Inspired by
an old airplane cockpit
gauge, the Desert Type
from Bell & Ross is
Grooming by Nathan Rosenkranz /Honey Ar tists using Alterna Hair Care

tough as nails, what

with its black
PVD-coated steel case
and totally unique
leather-and-canvas
straps. But you know
what really makes it
cool? Only 250 of them
exist—forever. So if you
buy one, congrats: It’s a
mathematical
impossibility you’ll
ever meet another
guy wearing the
same thing.

Watch: Bell & Ross, $4,200;

Jacket: Tommy Hilfiger
Tailored, $450; Shirt $225,
and Tie, $145: Eleventy
 LOOK GRE AT TRENDS

THE REFINED
WEEKEND BAG

Carry On
Harris Tweed, hand-
woven in Scotland, is
the only fabric in the
world protected by a
government decree
ensuring production
of it will never cease.
So carrying this mas-
culine Harris Tweed
duffel from Tommy
Bahama makes it clear
you not only under- Nothing says you
stand style, you also
cherish tradition. know where you’re
Bag: Tommy Bahama, $498;
going like traveling
Jacket: Timberland, $898;
Sweater: Hilfiger Edition,
with a classic yet
$329; Watch: Omega,
$10,800
cutting-edge Harris
Tweed duffel.
THE ELEGANT
AUTUMN GLOVE

Sof t Touch
If you favor American
Psycho–type black
leather stranglers when
it’s cold, listen carefully:
Stop. Your gloves
should suggest you’re
at the top of your style
game—as do these
non-bulky Hestra lined
gloves—not, you know,
out of the pages of a
1990s novel.

Gloves: Hestra, $112;

Jacket, $995, and Sweater,
$398: Polo Ralph Lauren
 LOOK GRE AT

J O H N VA R VA T O S S A L VA T O R E
1) DARK REBEL FERRAGAMO
RIDER 4) TUSCAN SOUL
LA CORTE 3

RALPH LAUREN EX NIHILO

2) OUD 5) AMBER SKY

GIORGIO
ARMANI
3) CODE AGONIST
PROFUMO 6) ONYX PEARL

78
 LOOK GRE AT

1
2 BYREDO
1) SUPER CEDAR

HERMÈS
2) VOYAGE
D’HERMÈS

TOM FORD
3) NOIR

CHANEL
4) ALLURE HOMME
SPORT COLOGNE

THE ART OF
5 SHAVING
5) OUD SUEDE

CALVIN KLEIN
6) ETERNITY
FOR MEN
 LOOK GRE AT CON FIDENCE

Hack the look

Boardroom
hero Pull off a nearly
$9,000 Brioni
look—for $8,000
less!—and own the
corridors of corporate Prime for interpretation:
America a striking double-breasted
PHOTOGRAPH BY suit from Italian design
WILLIAM HEREFORD house Brioni’s fall collec-
tion. Below, how we did it.

Any HR rep can tell you:

What you wear on the job The Suit
needs to set you apart from the We eschewed the
crowd, whether you’re in a double-breasted jacket
staff budget huddle, at a for a snazzy gray-with-
crucial away-game pitch purple Tallia Orange
three-piece. When you
meeting, or just interviewing hang the jacket on a
chair to work the room,
most firms, that means you’ll still look great in
dressing traditionally, but in a your waistcoat. ($495)
way that also lets you stand Y O U S AV E : $6,030
out. You could do that in
Brioni’s double-breasted glen The Shirt
This Joseph Abboud for
plaid getup (inset, top right),
Men’s Wearhouse shirt
for example—it’s handsome, also features glen plaid,
but, with its purple flourish, just in a smaller pattern.
has just the right amount of That’s called “not being
dandy. Unfortunately, from boring.” ($100)

G r o o m i n g b y N a t h a n R o s e n k r a n z / H o n e y A r t i s t s u s i n g A l t e r n a H a i r C a r e ; To p r i g h t : V i c t o r V i r g i l e / G e t t y
collar to lace-up it also rings Y O U S AV E : $495
up $8,875. So we broke it
down, piece by piece, and The Tie
You want neckwear to
found the best, and affordable, match your suit. This
style complement to any silk-cotton tie, also from
PowerPoint presentation. Joseph Abboud for
Men’s Wearhouse, pairs
with this outfit because
it’s not too shiny. ($75)
Y O U S AV E : $155

The Shoes
Don’t get funky with
Three-piece suits are your footwear. These
perfect for the office chukkas from Mark
Nason by Skechers are
—even with your jacket off, the perfect shade of
you still look like a total black. ($120)
professional. Y O U S AV E : $1,405

THIS LOOK: $790

BR IONI LOOK: $8,875

TOTA L SAV INGS: $8,085

72 MEN’S FITNESS SEPTEMBER 2016

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 Inside Exos:
Secrets of the world’s
most elite training
company

Fitness oasis.
Exos’ HQ, outside
Phoenix (with gourmet
food and personalized
everything).
 They train NFL stars, UFC fighters,
German soccer giants, Chinese
Olympians, U.S. Special Forces—
even employees at Adidas and the
Mayo Clinic. So what do the
“performance specialists” at Exos
know about getting fit—and eating
right—that you don’t? Well, step
into the most elite gym in the world
and find out.
BY JOSH DEAN
PHOTOGRAPHS BY JOSE MANDOJANA
 You never know who you’re going to run into at Exos, the world’s
most elite training operation. ¶ One May morning, two young
quarterbacks hoping to start on a major college team are throwing
passes on a turf field outside a glassed-in conference room.
Down a hallway, several NFL free agents are polishing off their
breakfast—carefully arranged plates of organic, locally sourced
protein, fruits, and vegetables. In a 10,000-square-foot gym,
Olympic runners and Arizona Coyotes are doing drills on exotic
machines like the Keiser functional trainer, which uses pneumatic
air instead of weights for resistance, and the Woodway Curve, a $6,000 treadmill that—because it’s human,
not electric, powered—burns 30% more calories. There’s even a professional Indian Ping-Pong player
working on whatever professional Ping-Pong players need to work on. And because Exos is the “primary
human performance contractor” for the U.S. Special Operations Command, the previous week a team of elite
commandos had been in the house the same time as a group of tattooed UFC fighters and, according to Exos
VP Trent Wilfinger, had a jolly old time talking shit with them in the 55-degree outdoor recovery pool.

Such are the scenes you’ll find anytime here at Exos’ headquarters in
the desert outside Phoenix—well, except in January, when the place is
packed to the rafters with prospective NFL rookies who’ve come for
the company’s famous draft combine preparation. This year, a record
80 Exos-trained players were selected in the NFL draft—that’s 32%
of all the players picked. Half of the first-round selections were Exos
clients, including picks No. 7 through 14.
Beyond football, Exos is also the official training partner of the
German and Turkish national soccer teams; the Chinese Olympic
team; Major League Soccer’s L.A. Galaxy, Portland Timbers, and
Sporting Kansas City; the UFC; and many other professional baseball,
basketball, and hockey teams that use Exos’ coaches and methods but
prefer not to advertise that they’ve outsourced these things.
On the “corporate fitness” side, known as Exos Works, clients
include the Mayo Clinic, Adidas, Intel, and more than 150 other
companies. At one of them, Franklin Square Capital Partners, for
example, employees eat meals made by Exos-trained cooks from a
menu of Exos-approved foods (custom-tailored for and preordered
by each worker in advance, from an app), then work out with Exos
This year, a record 80
Exos-trained players
were selected in the
NFL draft—that’s 32% of
all the players picked.
trainers in an Exos-designed gym. In 2015, the training operation
was on track to bring in $140 million in revenue.
It’s all wildly impressive—especially for a company most of us
have never heard of. But that’s changing. Exos has been making a
concerted effort to extend its influence beyond the shadowy corri-
dors of power and into the fitness masses, doing things like offering
personalized training and nutrition programs for the average guy
online (and via the Exos Movement app), and even programming the
workouts on your gym’s humble treadmills.
It all begs the question: Just what in the hell is Exos, anyway?
And what do its armies of “performance specialists” (Exos lingo for
trainers), nutritionists, chefs, and researchers know that you don’t?
How a Training Powerhouse Came to Be
To some extent, former Washington State University linebacker and
Exos founder, Mark Verstegen, may have been lucky. But he was defi-
nitely smart. After graduation, Verstegen stayed on at the school as
a strength and conditioning coach, then got his Master’s in exercise
science at the University of Idaho and landed at Georgia Tech as assis-
tant director of player development. There he met a shortstop named
Nomar Garciaparra, who was so taken with Verstegen’s training
methods that he kept seeking him out even after both went on to
bigger things. Garciaparra, of course, became a star for the Boston
Red Sox; Verstegen left in ’95 to create the International Performance
Institute at the Nick Bollettieri Sports Academy in Florida.
Bollettieri’s school had recently been swallowed up by IMG, whose

76 MEN’S FITNESS SEPTEMBER 2016

Gym…or spa?
Every Exos client gets shakes and training attention. They can also use top-of-the-line equipment, like Smart Speed motion sensors and VersaClimbers.

What $2,600 (or $3,500)

a week will get you at Exos
Any regular Individualization > You’ll meet your team of
joe can check “performance specialists” to map out your goal,
into Exos and whether it’s losing 10 pounds or completing a triathlon.
train next to Structural analysis > Everyone starts with a
the pros. It “functional movement screen,” which incorporates
costs $2,600 seven movements scored 1 to 3 to assess your
per week for musculoskeletal strength and range of movement,
one training and to identify any weaknesses or injuries. They’ll
session a day, also test your V02 max and your overall power output,
or $3,500 for to help create a workout program.
two. Here’s
what you get Nutrition > Every client is assigned a dietitian who will
for it. look at your current diet and assign a very specific
meal plan, plus a supplement regimen that will include,
at a minimum, a.m. and p.m. multivitamins, fish oil, and
probiotics. You get three meals a day. (You can request
certain calorie amounts, depending on your goal.) All
clients have the option of blood testing in advance.
Training > Group workouts for 60 to 90 minutes,
starting with movement prep (stretching, mini-band
walk), then speed, power, and strength work using TRX,
kettlebells, and free weights. You’ll finish with cardio.
Recovery > Protein shakes after every workout
designed by your dietitian, as well as supplements as
needed. One soft tissue massage per weekly session.
 athletes like Garciaparra, Mia Hamm, and Curt Schilling—as well
as his hypermanic, energetic personality—had made him a star of
the elite fitness realm. But his global profile exploded when then-
German National team soccer coach Jürgen Klinsmann hired him
in 2006 to overhaul his squad’s training for the World Cup, which
would be played on that country’s home soil. Klinsmann lived in
Newport Beach, where AP had opened a small branch, and had
become impressed with Verstegen’s individualized methods and
early-adopter obsession with studying performance-related data. His
trust in Verstegen paid off: Under his command, the 2006 German
squad rebounded from years of underwhelming play to finish a near-
miraculous third in the Cup.
In 2004, Verstegen created CORE Performance, a program that
took the work he was doing for professional athletes and adapted it
for regular guys. In essence, the CORE program is a tune-up for your
body’s “suspension system”: the torso, hips, shoulders, and back—all
the muscles that control your flexibility, balance, and stability. So,
rather than maxing out on the bench, Verstegen has you doing phys-
ioball exercises, cable work, rope stretches, and body-weight moves
like hip crossovers, lunges with twists, and plyometrics. The accom-
panying book, CORE Performance, was a runaway best seller.
The corporate business exploded, too, and in 2012, AP and CORE
became Exos, a name Verstegen says is meant to evoke the exosphere
(the outermost region of Earth’s atmosphere), exoskeletons (which
provide support and protection), and—this being sports, after
all—X’s and O’s.
Training the German machine. Exos founder Mark “Today, when an athlete comes to Exos, the place just blows him
Verstegen trains Germany’s Mario Götze (bottom), whose
goal won the 2014 World Cup.
away,” says JP Major, head strength coach for the Arizona Coyotes.
“Everything is taken care of: food, strength plan. The guy running

Blood simple Every major athlete who enters Exos has his blood tested. I did, too, and this is what it told me.

Q Clients who come to Exos now get blood analysis, done in

conjunction with the diagnostic company WellnessFX. Their
blood is analyzed for nutritional deficiencies, metabolic health,
kidney, liver, and reproductive health, and inflammation, among
other things. They can also ask to be checked for food allergies.
Exos dietitians then use these results to suggest diet modifica-
tions and supplements. Here’s what I learned from my test—who
knows what yours might reveal?

1) I need to eat more nuts

Fro m to p l ef t: Ma r tin Rose/ G e t t y; d p a Pic tu re A llia n c e/ A la my; D a n Sa e lin g e r/

Q Under “Basic lipids,” my low-density lipoprotein (LDL) cholesterol was
flagged. Results are color-coded, and my LDL level was a menacing orange,
hitting 100 in a range of 100 to 130. (A higher LDL can mean a higher chance
of heart disease and stroke.) But Kunces said not to worry: I’m barely at the
threshold, my overall cholesterol “looked great,” and I should eat less satu-
rated fat and more fiber and nuts.

2) Like pretty much everyone else, I need more sun

Q Or vitamin D supplements. Kunces says that the two most common bad
results she sees among all clients, including elite athletes, are deficiencies
in vitamin D and magnesium. My magnesium was fine, but I was in desperate
need of vitamin D. “The best source is the sun,” she said. “Get an extra 10 or 15
minutes a day.” I can also eat foods high in vitamin D, such as eggs.

3) I should get semiannual blood tests

Q Health is fluid. Diets change, exercises come and go, and problems can
Tr u n k A r c h i v e

occur at any time, often without warning. For this reason, Kunces recom-
mends regular blood screenings, ideally twice a year. This allows you to keep
an eye on potential problems (such as my LDL) or watch out for new ones. Any-
one worried about food allergies would be wise to have those panels run, too.
the strength program talks to the dietitian and the chef. There are
mindset components. As an athlete, you feel so taken care of.”
When I track down Verstegen, now 46, by phone in Germany to
ask about the principles on which Exos is built, he tells me that the
“Exos philosophy” dictates equal attention to all four of the compa-
ny’s “pillars”—Movement, Mindset, Nutrition, and Recovery. He says
that all four pillars are constantly evolving, but the last two are more
important than ever.
Exos currently has about 50 registered dietitians, each of whom is
assigned to a client to analyze diet and blood work to uncover trouble
spots, allergies, and unhealthy habits (see sidebar below). The kitchen
staff keeps a binder listing each athlete’s daily caloric needs, when
those calories should be consumed, and in what forms. Some clients
are on high-protein diets, some high-carb. Each is also prescribed
a regimen of Exos’ supplements (including a.m. and p.m. multivi- Lunge break.
tamins, omega-3s, and a probiotic), and an individually tailored The “forward
lunge/forearm-to-
recovery shake blended with blueberries and vanilla-flavored whey instep /reach” is
protein, to which is added both creatine and at least 2.2 grams of the Exos’ go-to move.
branched-chain amino acid leucine (the most important component
of protein, says Laura Kunces, Ph.D., R.D., the director of research
for the supplement line).
When it comes to athlete performance, Exos leaves no stone
unturned. Teams that come in to train have something called “Tinkle
Tuesdays,” when players’ urine samples are analyzed for hydration
levels, according to nutrition and research VP Amanda Carlson- Do “the world’s
Phillips. As microbiome tests become more available, they may add
stool samples to the program in the future. She says: “I can’t wait for
Fecal Fridays.”
greatest stretch”
How Exos Believes You (and Your Favorite Q “If you only did one stretch before your workout, this
would be it,” says Joel Sanders, Exos performance
specialist. “It hits the ‘checklist’ for the three key areas that we
NFL Player) Should Train
aim to mobilize—ankles, hips, and thoracic spine.” The point,
says Sanders, is to “lengthen and strengthen simultaneously,”
Exos teaches everything, Verstegen says—strength training, endur- through a series of dynamic exercises, none better than this
ance training, HIIT, you name it—with an emphasis on correct one, which explains how it got its slightly ridiculous name.
technique and proper form. It also pushes high-level sport-specific
training—since a tight end’s needs are obviously different from a

1
sprinter’s—but the fundamentals are basically the same.
Every client starts out with a “Functional Movement Screen,” as STEP
Joel Sanders explains one evening as he takes me out onto the turf to
show me the ropes. Q Step forward with your left leg
and lower your body into a lunge. As
First is the assessment. Sanders has a small chart that lists seven you go down, place your right hand
simple exercises—the squat, hurdle step, pushup, leg raise, etc.— on the floor so it’s even with your left
that have been chosen to test the body’s key movements and identify foot. Your right knee should remain
above the floor—not touching.
weaknesses and asymmetries that could lead to injury. “It allows you
to introduce your body to me in 15 minutes or less,” he says.
For each exercise I do, he rates me from 1 to 3. My score, a 16 out of
21, is “a B, teetering on B+,” he says. Anything under 14 and clients get
sent to the onsite physical therapists to check for injuries they’re not
STEP 2
aware of (or are hiding). If the problem’s minor, the PTs will assign Q Now move your left elbow inside
them a series of exercises to address the problem; if it’s more serious, your left foot and rest it on the
floor. Square your hips so you feel a
they’re probably going to be seeing an Exos-approved sports doctor. stretch on both sides and try to keep
Next is the warmup, which Exos calls “movement prep”—some your back as flat as possible.
mini-band walks followed by “the world’s greatest stretch” (see
sidebar, right), a multicomponent, yoga-inspired stretch that
requires a fair bit of coordination to keep from falling on your face.
Sanders points out flaws—an arched back, a bent leg—and tells me
that if I only do one stretch before a workout it should be this one, as
it works all the major muscles in your back, butt, hips, legs, and core.
STEP 3
Q Move your left hand outside your
Now we’re on to the main workout. Of course, my experience here left foot and twist to reach for the
is a little unusual, Sanders points out: One-on-one training isn’t stan- sky. Try to pull the toes on your left
foot up to your shin.
dard practice at Exos. Here, whether you’re an NFL quarterback or
a magazine writer, it’s all about group workouts. People work harder
in groups, he says. But since it’s just me, he gives me a sampling of the
sort of exercises I’d do in a group.

Continued on page 127

THE NEW
WISDOM OF

HENRY
C AV I L L
THOUGH
H E N RY C AV I L L
HAS FOUND
worldly fame through a character who is, very literally, out of this world—of course, he’s best known as the last son of Krypton
in director Zack Snyder’s 2013 franchise reboot, Man of Steel, and its follow-up, this year’s megahit Batman v Superman:
Dawn of Justice—he works pretty damn hard to keep his real-life self firmly grounded here on Earth. In fact, the 33-year-old
English superstar has shunned the trappings of a full-time Hollywood lifestyle for a quieter, more friends-and-family-centric
life in London. “If I ever become an egomaniac, then I’ve messed it up,” he says of his good (and sizable) fortune, which he
hopes will ensure a better future for his nieces and nephews and any kids or grandkids of his own who might one day enter
the picture. “How often does a chance like this come along? Not very often, I don’t think. I want to make sure I get this one
right.” Here, Cavill shares more about keeping his head screwed on straight while supersizing his muscles, how he’d prefer roles
more in the vein of Bond than Bale, and why no one should ever dare to push around his pooch. Of course, there’s also one
particularly buzzy thing he simply can’t talk about. So we’ll get to that first. [Speaking of: major spoiler alert.]

Your character gets killed
off at the end of Batman v
Superman, but you’re making
Justice League now, so clearly
Superman comes back to life.
How does he do it?
I’m afraid I can’t talk about
it. In fact, I’m sure there’s
someone [from the studio]
waiting just outside my house
in case they overhear me
say something. Then I’ll be
shuffled off involuntarily.
You’re the first British
Superman. What’s it like
playing this iconic American
character?
Well, Superman, in my belief,
is for everyone. I mean,
he’s American, but he’s not
necessarily just for Americans.
I think people everywhere
“ ONCE YOU GET know who Superman is and
they can relate to Superman.
TO THE LEVEL
I think the feeling I have for
OF BEING FIT, Superman would be the same
SOMETIMES IT ’S as the American version of me
would have for Superman.
FUN TO GO, ‘I’M My playing the character, as a
GOING TO HURT Brit, doesn’t make a difference
MYSELF TODAY. because when it comes to the
whole acting thing, ultimately,
LET ’S SEE IF I it’s an alien who flies around
STILL BLEED.’ ” and stuff. It’s an acting job.
Did you grow up in a DC
universe or a Marvel one?
I didn’t grow up in either
in particular. When I was a
young lad I was into Superman,
I was into Iron Man, I was
into the X-Men. I didn’t really
know there was a difference.
To be honest—I’m really not
too sure if there is now. I think
they’re all damn cool.
Since I got the role of
Superman, I’ve been more into
the character and delving into
the DC universe. I’m loving
what DC is doing. I think it’s
just fun, and it’s everything it
should be in a comic book. It’s
inspirational, it’s joyful, it’s got
heart. It’s the kind of thing kids
read and want to grow up try-
ing to emulate, and that’s what
it should be.
So what’s Henry Cavill’s
personal Kryptonite?
The people I love. I think if
someone went after them, then
that would change every single
core characteristic of mine. I
wouldn’t become weak, but
I don’t think I’d be very good,
if you know what I mean. If I
were to be walking my dog, for
example, and someone were to
kick my dog, I honestly don’t
know what I would do. I think
I’d probably get myself into a
big amount of trouble.
What kind of dog do you have?
I have an Akita named Kal. I
picked up Kal for the first time
during preproduction for
Batman v Superman. I got
him in Arkansas, which I
was sure was pronounced
“Ar-Kansas” before I got
there. I said it in front of lots
and lots of people, but no one
corrected me until I actually
G r o o m i n g by C i o n a Jo h n s o n - K i n g /a a r tl o n d o n u s i n g Kev i n Mu r p hy a n d El e m i s
got to Arkansas, and they
said, “Oh yeah, it’s ‘Arkansaw,’
not ‘Ar-Kansas.’ ” I thought,
“Thanks, everyone else who’s
heard me say that.”
Are your regular “off-season”
workouts significantly different
from the ones you do when you
have to bulk up and look like
the Man of Steel?
During an off-season period,
I’ll be at a level of having gotten
fit, so I’ll be going to the gym I
train at here in London. It’s just
about working, pushing hard,
but not to the point where I’m
getting up the next day and
being really sore.

82 MEN’S FITNESS SEPTEMBER 2016

“ I’M NEVER You’re looking pretty big these
days. Do you really keep it to
GOING TO such a moderate intensity?
DO A BIG Once you get to the level of
FAT-MAN ROLE being fit, there are days when
you go, “You know what? Today
OR A REALLY I just want to dig a very deep
SKINNY ROLE hole and jump into it.” Then
sometimes your energy is really
JUST BECAUSE high and you think, “I’m going
‘ THAT ’S WHAT to hurt myself today. Let’s see
THE BIG if I still bleed.” And you will
bleed! Then you’ll wake up
ACTORS DO the next day and go, “Oh, holy
THESE DAYS!’ ” moly—but it was fun.”
It’s just going there,
breathing, getting some endor-
phins flowing. Maybe you want
to work on some muscle
groups. Maybe you want to get
leaner. And so you can set little
tasks for yourself.
It’s very, very important as
well to have someone who
genuinely knows what they’re
talking about, who can advise
you on diet and what you’re
doing with it, as far as training
is concerned. These are all
important things. These are
things that I don’t know.
Thankfully, I have my trainer
here in London, Michael
Blevins. If I say, “You know
what? I want to have bigger
hamstrings. They’re nice and
strong, but I want them to
be bigger. What do I do?”
He goes, “OK, cool. Well, do
this, this, and this. Up your
calories…”
You’re pretty forthcoming
about your workouts, often
posting online clips of yourself
training. Is that an important
conversation to have with
your fans?
A lot of working out today is,
“Let’s make it an easy fix.” Do
this, and do that, and you’ve got
60-second abs.
My own personal approach
to training is, I’m learning
year after year after year and
applying it and finding what
fits and suits me best for
my lifestyle. It’s been a long
process. There’s no quick fix. I
was very fit, then I was not very
fit, then I was very fit again,
then I was not very fit. Now
that I’m fit again, I think I’ve
found a comfortable balance,
which is enjoyable because we
all like to go out for drinks and
have pizza and have dinners
and all the nice things in life,
and not being a complete
gym psycho.
But I stay fit enough to feel
comfortable with taking my
shirt off at the beach, because
someone’s going to take a
photo, and then it won’t all
of a sudden be, “Hey look,
fat Superman!” in the Daily
Mail or something like that.
It’ll just be, “Hey, look, Henry
Cavill at the beach,” and I
won’t be ashamed to see that
photo.
So through my Instagram
and my social media, I’m trying
to sort of send the message
out there that it’s a process. As
much as I can, I like to get it
out there that you don’t have to
endure a psychotic, agonizing
workout. You don’t have to
leave it all on the floor every
time. Hopefully through my
social media I can help educate
people.
Could you see taking roles
down the line that require sort
of the opposite transforma-
tion, like Christian Bale in
The Machinist, for which you’d
have to drop 60 pounds?
Unless the script was very
good, I would say no. If it
were something I really cared
about and I really wanted to
have, like, an effect on an audi-
ence because it’s subject matter
that’s very, very important to
me, and I wanted to get it out
there, then yeah, I could see
myself doing it.
Otherwise, no. I’m not going
to be like, “Hey, I’m going to do
a big fat-man role or a really
skinny role because that’s
what all the big actors do these
days!” I’m not going to choose
work to make people go, “Oh,
wow, he can really act because
he can lose lots of weight!”
Is there another career
you could’ve envisioned
pursuing had things worked
out differently?
Thankfully, at this stage
I’ve got my foot in the door
enough that if someone tried
to slam it shut, I could probably
squeeze through a little bit and
keep the door open. As far as
a full backup plan, it was the
British Armed Forces. But
being 33 years old, I think I’m
too old to join now.
Speaking of the armed forces:
James Bond is a character
you’ve spoken about to us
before. Are you still interested
in playing him one day?
Absolutely. It’d be awesome
to play Bond, a classic Bond,
really. I wouldn’t play the
same kind of Bond as Daniel
Craig because that’s an
amazing Bond, and I don’t
think I’d be the person to outdo
Daniel Craig at doing Daniel
Craig’s Bond.
I would love to do a different
version and just have enor-
mous amounts of fun with it.
The great thing about Bond is
that every different actor can
play him so differently.
I’ve noticed the bookmakers
in London keep adjusting the
odds on who has the best shot
right now to become the new
Bond. Tom Hiddleston seems
to be among the top choices.
Do you think that’s because he’s
already cast his own real-life
Bond Girl in Taylor Swift?
Oh, I know nothing about that.
The greatest thing about this
entertainment industry is that
whether there’s a movie out
or not, people can find some
entertainment from it.
I think a lot of people see
you as sort of a real-life James
Bond, a suave, charming
lady-killer who always gets the
girl. Do you have any dating
and love advice that you think
young men should keep in
mind—things that you try to
do in your own life?
That’s a tough one, giving
advice to anyone. I’ve always
been very careful at giving
advice because I think the best
advice in the world is “Don’t
give advice when it’s asked for.”
But if, say, for example,
a hypothetical reader were
hypothetically asking for
advice, then I would say: Stop
looking to get laid, and look
more for someone who can
make you the better version
of you in a good, happy way.
That’s going to make you
happier, more than just
getting laid will.
And where are you on that
journey?
Well, I keep those kinds of
things to myself for now. Q
 The 7-meal
It’s simple, speedy, and Q Imagine prepping
supersmart: Cook up just one big, just one healthy, tasty,
juicy protein for the week, muscle-building protein
and enjoy nutritious, delicious, like chicken, pork, or
nonboring (!) dinners in less than beef, then turning that
into seven days’ worth
15 minutes a night
of meals that take almost
BY A D A M B I B L E AND N I N A C O M B S
no planning, very few
P H OTO G R A P H S BY T R AV I S R AT H B O N E
ingredients, and—except
for the first day—no more
than 15 minutes to make. ¶ Impossible? Not
when you use these simple suggestions we’ve
put together with the help of chef, author, and
TV personality James Briscione, director of
culinary development at the famed Institute
of Culinary Education (ICE), and the first-ever
two-time champion of the Food Network show
Chopped. ¶ We’ve supplied exact recipes online
(at mensfitness.com/7meals ), but really, you
can pretty much just wing it using these basic
directions. Dig in!

86
miracle!
7 quick ways to eat...

ROAST CHICKEN!
With its incredibly high protein-to-fat ratio, chicken is the preferred protein for muscle building and a lean physique

Sunday Tuesday Pasta-mazing: Friday

Throw greens—
1) Roast two juicy 3) Stir it into a kale, broccoli rabe, 6) Stack it on an
Whole Chickens Robust Stew spinach—in for a tasty, Italian-Style Sub
healthy snap.
To have enough Sounds crazy, but Toss a sliced chicken
chicken for the week, using V8 juice* as a breast with sliced
roast two birds at stew/soup base is fast peppers and onions,
once. Slather both and incredibly tasty. olive oil, balsamic
with olive oil and Boil small potatoes vinegar, dried basil
salt/pepper; stuff one in a large pot; drain or oregano, and salt/
with halved lemons half the water. Add pepper. Brown a split
and the other with V8, chicken stock, roll (like ciabatta)
fresh thyme and a chopped celery, a under the broiler,
head of garlic cut in bag each of frozen then layer on the
half. Roast at 375° till peas, corn, and green chicken mix, tomato,
the thighs register beans, and half a can and mozzarella; re-
165° (50–60 min- of chickpeas. Sauté broil till the cheese
utes). Serve 1 breast chopped meat from melts (3–4 minutes).
with rice/quinoa and drumsticks and Top with basil leaves
fresh spinach sautéed wings with garlic/ or pesto sauce (we
with garlic/onion. onion, and add to like Buitoni, from the
pot; simmer 10 min- grocery’s cold case).
S M A R T M O V E : Buy

loads of spinach, utes. Feel free to spice SMART MOVE:

make extra rice, and it up with cumin, Freeze extra pesto in

chop tons of garlic/ coriander, chili pow- an ice cube tray, store
der, and/or sriracha. the cubes in a freezer
onion to use all week. Thursday
Top with sour cream bag, and use them as
Monday or grated cheddar.
Mix it with Pasta, Cheese & Greens you need them.
*Secret ingredient!
2) Toss it into a Saturday
Veggie-Rice Bowl
SMART MOVE: Don’t It doesn’t get much easier than this. Make linguine
skimp on celery—it or another pasta; drain all but a cup of the water 7) Finish it off in a
In a bowl, mix fresh adds major flavor from the pot when it’s done, add chunks from one Zesty Chowder
spinach, chopped (especially the leafy chicken breast, olive oil, lemon juice, ricotta (it has
garlic/onion, warm tops, if you can find In a pot, mix a bag
the most whey protein of all cheeses), Parmesan,
brown rice—it’s them). of frozen corn, rose-
and fresh spinach. Heat for about 2 minutes.
superfilling and has mary, chopped garlic
Wednesday
a great nutty flavor— S M A R T M O V E : Make a big batch of salad with and onion, diced red
and a breast’s worth 4) Whip up some spinach, onions, and mushrooms and use it all week pepper and green
of chunked chicken Glazed Thighs to add to pasta, sauté for scrambled eggs, etc. To onion, salt/pepper,
(steam them in a pot, keep it fresh, layer paper towels over it, close it, and chicken stock.
Warm 2 thighs
or nuke the rice and and set it upside down in the fridge. Replace towels Simmer for 15 min-
in a nonstick pan F o o d s t y l i n g b y C h r i s L a n i e r /A p o s t r o p h e ; P r o p s t y l i n g b y S h a r o n R y a n /
sauté the chicken in every two days. utes. Use an immer-
with garlic/onion
a nonstick pan with sion blender to purée
(or scallion). Add
1 tsp olive oil). Toss the soup till some
low-sodium soy
in your choice of (not all) is smooth
sauce, sesame oil,
walnuts/almonds, T-fal Ingenio Rapid Food Chopper and thick; stir in ¼
rice vinegar, ground
tomato, canned $25, amazon.com cup of yogurt. Chop
ginger, and a pinch of
beans, or dried 2 chicken thighs and
sugar. While it cooks R AV E R E V I E W Q We got this free at an office giveaway and
cranberries. Top heat in a pan with
(about 10 minutes), figured it was just some useless gadget—but
Halley Resources; Chopper: Jarren Vink

ONE MORE olive oil, garlic, and

with vinaigrette. steam leftover rice in “ CHOPPED” damn, were we wrong. Put in chunks of veggies,
CHAMPION! pull the string five or six times to rotate the chili powder. Add
S M A R T M O V E : Make a pot, then add fresh
center blades, and the food’s chopped in literally that to the soup and
the world’s easiest broccoli to steam (not figuratively, literally ) five top with sour cream
vinaigrette: olive as well. seconds. Plus, it’s or yogurt.
oil, balsamic or red SMART MOVE: supereasy to clean.
wine vinegar, Dijon Super short on time? In fact, it’s so fast and SMART MOVE: Choose
mustard, and a little fun to use, the food
Buy some low- red peppers over
stylist at the photo
honey, shaken then sodium teriyaki shoot wanted to green—they have
stored in the fridge in sauce and thin it with take it home twice as much
a smoothie shaker! rice vinegar. with her! vitamin C as green.

88 MEN’S FITNESS SEPTEMBER 2016

BEST IF
EATEN BY...
Q The FDA advises
keeping cooked
meats in the fridge
for just 3–4 days,
but we consider that
very conservative—
we’ve kept them for
7–9 days with no
problems. (And leav-
ing it on the bone
keeps it freshest
the longest.) But if
you’re squeamish,
freeze half after
cooking, then thaw
midweek.
7 quick ways to eat...
HERBED
PORK!
Don’t be afraid of nutritious pork. Go with the lean whole loin,
but don’t overcook it—less fat means it can dry out quickly.
Sunday
1) Cook up a big
Pork Roast
Rub the loin with a
mix of garlic, rose-
mary, thyme, and
sage or black pepper;
set in a Dutch oven
with apple and red
onion wedges. Roast
till internal temp
is 145° (about 45
minutes); the center
will be pink, and the
pork juicy and flavor-
ful. (Don’t worry,
this temp is FDA
approved!) Serve
with sautéed aspara-
gus and quinoa.
SMART MOVE:
Buy enough aspara-
gus for a few meals.
To keep it fresh,
stand it in a glass
with 2 inches water;
cover loosely and
fridge it.
From the Chef
“ Great meals are
all about prep. Start
with a solid plan and
you’ll see how simple
good food can be.”
JAMES BRISCIONE,
ICE’s director of culinary
development and
co-author of Cognitive
Cooking with Chef
Watson , a collaboration
between ICE and the IBM
supercomputer.
Monday Tuesday
2) Pack it into 3) Add it to a
Cheesy Quesadillas Hearty Bean Stew
Marinate red onions Sauté chopped
and Ro-tel Original onions, garlic, and
Diced Tomatoes ginger in a stew pot;
& Chilies* for 5 add a can of black
minutes. Add beans, ½ cup of beef
sautéed mushrooms, broth, a bag of frozen
chopped zucchini, stir-fry veggies,
and/or canned beans. cumin, and chopped
Heat 2 tortillas in red pepper, and sauté
a nonstick pan; for 10 minutes. Throw
fill ½ of each with in some chopped
shredded Mexican pork (and pineapple
cheese, pork slices, chunks canned in
onion mix, then more juice, if you feel the
cheese. Fold over; urge) and enjoy.
when cheese starts
SMART MOVE:
to melt, flip to brown
Keep packs of frozen
the other side.
stir-fry veggies
*Secret ingredient!
on hand to add
SMART MOVE: vitamins, minerals,
Make Ro-tel Origi- and fiber to meals
nal Diced Tomatoes quickly. They’re
& Chilies (ro-tel.com) flash-frozen when
a cooking staple to picked, so they keep
spice up dishes fast. their nutrients.
Wednesday cabbage and carrots
(most grocery stores R AV E R E V I E W
4) Pile it high in a
BBQ Sandwich sell bags of them)
with chopped green
Thin some store- onions (tip: Cut iDevices iGrill 2
bought low-sugar them with kitchen $100, weber.com
BBQ sauce with a scissors and you Q For cooking food
little apple cider won’t need a cutting that’s not underdone
vinegar. Add some board), cider vinegar, (hello, trichinosis!)
rough-chopped pork olive oil, hot sauce, or overdone (yum,
and let it marinate and celery salt. Mix sawdust!), no other
for about 5 minutes. thermometer can
well and let sit for 5 compete with the
Toast a sprouted minutes. iGrill 2. Because it pairs
bun (or broil it till with a smartphone app
it’s browned); nuke SMART MOVE: via Bluetooth, it alerts
the pork mixture Go for sprouted you at the exact
Thermometer: Jarren VInk
for 30 seconds, then breads like Ezekiel moment food reaches
the proper internal
layer it on the bun (foodforlife.com)—
temperature. Adios,
with vinegar-based they have no refined constant oven checks!
(nonmayo) coleslaw flour and are high in
and dill pickle slices. protein, low in carbs,
and full of vitamins
For a quick slaw,
just mix shredded and minerals.
 Thursday

Skewer it for
Tangy Kebabs
Marinate chunks of
pork, scallion, and
asparagus with olive
oil, orange juice, soy
sauce, salt/pepper,
and a little brown
sugar for 5 minutes.
Thread pieces onto
skewers with fresh
nectarine chunks
(they’re sweetest in
September, so take
advantage!) and
grill or broil about
4 inches from the
flame till you see
grill marks. Brush
with more marinade
and serve over your
favorite grain.
SMART MOVE:

Soak wooden or
PIG OUT: bamboo skewers in
PORK IS RICH water for 20 minute Get on the stick.
Nectarines add a
IN VITAMIN before grilling so sweet, surprising
B6 AND IRON. they don’t burn. flavor to kebabs.

Friday Saturday

6) Stuff it in a 7) Make a quick

Giant Sweet Potato Pork & Veggie Sauté

Poke one or two Sauté red and green

sweet potatoes with peppers and onion
a fork several times, in coconut oil till
and nuke them they’re tender. Stir
uncovered on a plate pork slices, choppe
for 5 minutes each garlic, cumin
side. Mix some finely powder, lime juice,
chopped pork with a cilantro, and enoug
can of Ro-tel chilies, water to create a
and microwave for 2 sauce; simmer till
minutes. Split open it thickens. Serve
each potato, spoon over brown rice (a
in the pork mixture, 10-minute boil-
and stir it up with the in-the-bag works
potato. Top with sour nicely) and garnish
cream and hot sauce. with Italian parsley
SMART MOVE: SMART MOVE:

Don’t like micro- To peel garlic easily

waved spuds? Drive smash the whole
a long aluminum or head with your
stainless (not galva- hand (or a kitchen
nized!) steel nail in rock—aka a big,
a potato’s end, wrap fist-size rock you fin
it in foil, and bake at somewhere and ke
350° till it’s “squeez- in the kitchen) to
able” (about 35 min.). separate the cloves
The nail cuts baking Toss them into a
time down. (They jar, close it, and
also sell “spud spikes,” shake like hell—the Top-speed sauté.
Finish out the week
but where’s the fun peels will be gone in with a spicy pork-
in that?) seconds. and-veg combo.
7 quick ways to eat...

LEAN
BEEF!
Loaded with protein, lean beef is
perfect for maintaining muscle mass

Sunday Monday

1) Cook up a nice, 2) Add it to a

big Rump Roast
(PIC, OPP OSI TE PAGE )
Season a 5-pound
rump roast with salt/
pepper, then sear
in a Dutch oven on
the stove. Add beef
broth and roast in
a 325° oven till the
internal temp is 145°
(about 40 minutes).
Simmer the roast
juice in a pan with
some soy sauce till it
thickens. Serve roast
with sauce, steamed
broccoli, and brown
rice or quinoa.
Veg & Grain Bowl
In a bowl, mix a
can of chickpeas,
chopped cucumbers
and green onions,
grape tomatoes,
lemon juice, and
instant couscous.
Cube some beef,
steam (our choice)
or nuke it for 30
seconds, and add
it to the bowl. Top Bowl winner.
Tzatziki sauce
with store-bought gives this fast beef
or homemade Greek bowl a real kick.
tzatziki, a tangy, gar-
licky white sauce.
SMART MOVE:

SMART MOVE: Make your own easy

To save time, buy
fresh broccoli florets
(the freshest broccoli
is purplish, with no
brown spots) not a
whole head. They’re
a bit pricier, but—no
chopping.
tzatziki: Add grated
cucumber, garlic,
and dill to a cup of
Greek yogurt. Made
right (i.e., with lots
of garlic), it’s very
potent—don’t eat it
on a date night!

Tuesday

Shred it into time-saving

Spicy Tacos
Just slice a section of beef (or shred it with two
forks) and mix it with chipotle salsa and lime juice.
Microwave for 30 seconds, then spoon onto warm
corn or flour tortillas. Top with chopped red onions
and tomatoes, a few slices of avocado, and fresh
cilantro.
S M A R T M O V E : To check an avocado’s ripeness,

pull the stem out—If it comes away easily and is Tex-Mex in secs.
Beef, salsa, onion,
green underneath, it’s ready to eat. If it’s brown, and tomato tortillas.
it’s seen better days. ¡Rico y rapido!

92 MEN’S FITNESS SEPTEMBER 2016

 Saturday

Load it into a Delectable Salad

Beef and salad make a great combo when Asian
flavors are added. Combine soy sauce, a little
sugar, some lime juice, grapeseed oil, chopped
jalapeño, minced ginger, garlic, and a dash of fish
sauce*. Cut thin slices of beef, add it to the sauce,
Beef up your dinner and mix it with a salad of mixed greens, grape
menu. Turn a lean tomatoes, red onion, and cucumber. Top with
rump roast into seven
fast, easy meals.
fresh cilantro and chopped peanuts, almonds, or
walnuts.
*Secret ingredient!
Wednesday Thursday Friday
S M A R T M O V E : Learn to flavor with fish sauce—

4) Pack it into a 5) Concoct a 6) Create a a favorite of many top chefs, who use it to give
Decadent Sandwich Savory Stew Fiery Burrito Bowl everything from hamburgers to marinades to
Sauté sliced mush- Sauté chopped Sauté some onions roasted veggies a savory umami flavor. This
rooms, onions, garlic/onions in a and peppers in olive pungent sauce, made from the juice of salted/
peppers, and a saucepan, then add oil. Douse slices of fermented fish, is powerful stuff, so use it sparingly
little bit of garlic in a a can of chickpeas, beef in the hot sauce till you know your comfort level. Q
saucepan. Thin-slice grape tomatoes, of your choice and
some beef, sprinkle chicken stock, add it to a pan; heat
with salt/pepper, lemon juice, and for about 2 minutes. R AV E R E V I E W
and add to the pan pinches of pepper, Pour the mixture This Garlic Chopper Is On a Roll
with a splash of beef turmeric, cumin, into a bowl and add
broth or water; heat coriander, cayenne, chopped or grape Chef’n GarlicZoom
through. Brown a and ginger. Bring tomatoes, canned XL Garlic Chopper
sprouted bun under to a boil and simmer black beans, canned Q If you’ve done much
the broiler, spoon for 10 minutes; add or frozen corn, cooking, you know
the mixture inside, chunks of chopped chopped lettuce, that trying to chop or
and top with provo- beef and fresh pars- nuked leftover rice, mince garlic cloves
lone or mozzarella; ley leaves. and a squirt of lime is one of the most
frustrating and fiddly
broil again till SMART MOVE:
juice.
of all kitchen tasks—
cheese melts. To make your own SMART MOVE: until the GarlicZoom
SMART MOVE: quick broth, buy a When slicing beef, came along, that
is. Just place some
Slice mushrooms jar of Better Than make sure to cut it peeled garlic (see
in an egg slicer! Bouillon (better against the grain— page 91, Day 7, “Smart
Just lay the cleaned thanbouillon.com). meaning, bisect Move” for the chef’s
’shrooms (cut big When added to the long lines of trick for doing that
Chopper: Jarren Vink

ones in half first) water, this concen- the muscle fibers super easily) inside
the chopper, roll it
in the slicer, turn it trated paste makes with the knife. This
on the counter, and
over above a bowl, a savory stock that makes cuts like voilà: instant cut garlic
and press—out beats canned stocks rump/chuck more but no sticky, smelly
shoot neat slices. or cubes any night. tender. hands!
 No. The
fitness
tracker is
 After several years of astronomical growth, the
fitness-tracker industry has officially fallen back to
earth—and hard. And the gadgets themselves? “They’re
useless!” “They’re liars!” “They belong in a drawer!” cries a
swelling chorus of critics. But here’s why you should ignore
the haters and double down on your data, not next year,
not next month, not next week—but today.

BY PETER KOCH
PHOTOGRAPHS BY ANDREW CUTRARO
S T I LL- L I F E P H O T O G R A P H S BY R I C H A R D P I E R C E

Atlas Wristband
This little guy recognizes
50-plus of your favorite lifts
and body-weight exercises.

not a fad.
 It’s no
secret
that 2016 hasn’t exactly been a banner year for the
humble fitness tracker. ¶ In 2015, 78 million units
shipped worldwide—a 171% increase from the previous
year. But now the backlash has officially arrived, and it’s
not pretty. If you believe recent news reports, the fitness
tracker is such a bust we may as well enshrine it in the
Doomed-Fad Hall of Fame, next to the ThighMaster,
dial-up Internet, and metrosexuals.
According to Wired, fitness trackers are kind of useless. “They
Won’t Really Help Until They Tell Us Exactly What to Do,” to para-
phrase one recent headline. Meanwhile, in January, a New York Times
columnist called them trash, declaring, “These gadgets are ending
up in drawers and closets as expensive reminders of how wearable
gadgets are not ready for prime time.” When asked his thoughts about
trackers during a CNBC Facebook Live chat in June, CrossFit CEO
Greg Glassman tartly answered: “Junk drawer.”
And perhaps most troubling for the data-gathering workout
junkies among us, some major wearable makers are facing allega-
tions that their products simply aren’t accurate. But whatever the
reason, the onslaught of negative press seems to be taking its toll:
Grooming by Sylvester Castellano/Bernstein & Andriulli using Chanel Skincare
one-time industry behemoth Jawbone reportedly lost half of its
valuation by early this year—down from $3 billion in 2014—amid a
failure to launch a breakthrough tracker.
What’s True—and Not True—About Fitness Trackers?
To be fair, the haters aren’t completely without ammunition.
First, let’s get accuracy out of the way.
Yes, six different trackers, worn simultaneously, will give you six
slightly different step counts. But should that be a deal-breaker?
Rather than obsessing over, for example, whether you walked 8,456
steps or 8,875 steps today, try thinking of the bigger picture: Roughly
10,000 steps are considered the bare minimum, so if you’re often well
below that—which only a tracker can tell you—you know it’s time to
move more. Will it be exact? No. Will it be eventually? Absolutely.
As for heart-rate tracking, it’s true that wrist-worn monitors, which
use optical tracking (light sensors), are less accurate than chest-worn
ones, which rely on electromagnetic signals. “Right now, wrist tech-
nology works by shining light into the body and reading how it scat-
ters off blood; but the light scatters off of anything—muscle motion,
gross body motion, skin motion, even blood motion—and over-
whelms the tiny, tiny blood-flow signal,” says Steven LeBoeuf, Ph.D.,
co-founder and president of Valencell Inc., which makes biometric
data sensors such as optical heart-rate monitors.
The industry is well aware of the problem and is pouring money into
R & D to solve it, LeBoeuf adds—in fact, he estimates that competing
technology companies have spent more than $100 million on this
problem alone. He says they’ve already developed substantially more
accurate monitoring in wearables and continue to push the tech-
nology forward, focusing on advanced biometrics. In the meantime,
the existing ones are extremely accurate for measuring resting heart
rate, which is important (more on that later), and they’re pretty good
for exercises like running and cycling in which the forearms aren’t
heavily engaged. If you want a more precise heart-rate measurement
during your workouts, you can invest in a chest-strap monitor.
Next: the question of usefulness. Fitness trackers, with their reams
of data—daily step counts, calorie burn, sleep quality, stress, and
heart rate—were supposed to fundamentally change our lives. We’d
move more, lose weight, sleep better, and become, generally speaking,
fitter, happier, and, it seemed, maybe just a hair closer to immortal.
And while trackers have no doubt nudged millions to be more
active, too often the effect has been fleeting. In fact, according to the
consulting firm Endeavour Partners, half of all buyers of fitness wear-
ables eventually stop using them, with a third of that group dumping
them within just six months. “That’s because most people do the same
routine on most days,” says John Bartholomew, a professor of kine-
siology and health education at the University of Texas at Austin. “If
I do my normal walk and have my regular workday, that gets me just
over 8,000 steps. So I know that, if I do something extra, it’s enough
to get me to my 10,000-step goal. And since I already have that infor-
mation, a fitness tracker wouldn’t be telling me anything new.”
Point taken. If you’re content with being a generally healthy person
who exercises moderately, eats fairly well, and isn’t overweight—and
there’s certainly nothing wrong with that—you can certainly main-
tain the status quo without leaning constantly on a tracker.
But if you’re a guy with goals beyond a daily constitutional and you
aspire to improve in any meaningful way—whether it’s via strength,
size, or conditioning—it’s another story altogether. And there the
anti-tracker masses are not only misguided but also mind-bogglingly
narrow-minded about the potential of these powerful data collectors.
That’s because every trainer will tell you that the perfect workout
inhabits a sort of Goldilocks Zone, a space between doing too little
and doing too much, when you stress your body but don’t go over-
board. And lots of guys go overboard. “The reality is, even many
high-performing people don’t really know what they’re doing to their
body—they overtrain, undertrain, misinterpret fitness peaks, and
don’t necessarily understand the importance of recovery or sleep,”
says Will Ahmed, CEO of Whoop, whose new tracker, one of the most
exciting ever conceived, hits the market this holiday season.
Sure, your own senses can offer a good baseline assessment—if you
feel like crap, you probably haven’t recovered from the last big effort.
But there’s simply no doubt that having constant access to your resting
and max heart rates (check out “Listen to Your Heart,” page 101), sleep
quality, and stress levels and knowing how to interpret and use that
information is a huge asset for staying in peak condition.
So instead of crying, “Where can I ditch this damn thing,” it’s obvious
that there’s a better question that they—and we—should be asking:
“Do I actually know how to use it?”
Well, Do You Really Know How to Use It? Probably Not.
One of the biggest knocks against fitness trackers has been their
one-size-fits-all approach to health and fitness, with everyone from
twentysomething rugby players to aging retirees chasing the same
goals of 10,000 daily steps and eight hours of sleep. Granted, a more
useful device would focus on just me—sample size of one—to learn
my optimal numbers and offer personalized daily advice on how to
achieve them. Though we’re not entirely there yet, trackers and their
apps are better at this than people give them credit for.
Right now, most reputable trackers can handle basic metrics like
steps and sleep and, increasingly, resting heart rate (like the Apple
Watch and the Samsung Fit2 models). Some even check heart-rate
variability, though that’s still fairly rare. (The new Whoop does it.)
That said, here are the ways to apply those features to your own life.
STEPS: Many fitness enthusiasts argue that counting steps is useless,
but actually it’s worth paying attention to for a couple of reasons. First,
it can keep you from overdoing it between workouts, especially if
you’re in an intense period of training or even if you work in a physical
job that keeps you on your feet. “Your body can’t really distinguish
workout stress from other stress—it all goes into the same pot,” says
endurance coach and fitness author Matt Fitzgerald.
Second, tracking reminders to get off your ass every hour are hugely
helpful for deskbound athletes since sitting triggers a whole different
chain of horrible physiological responses that, studies show, are killing
us with chronic diseases. Even exercise can’t outweigh the negative
consequences.

Which Tracker Is Right for You?

irst, a hard ASPIRING BACKCOUNTRY GUYS LOCKED RAVERS
ATHLETES EXPLORERS IN CRAZY
truth: Buying a CORPORATE SAMSUNG GEAR FIT2

fitness tracker THE WHOOP S U U N T O T R AV E R S E JOBS

Q The Gear Fit2 has
won’t make you Q Measures heart Q This hiking watch A P P L E WAT C H S P O R T GPS for endurance
one bit fitter— rate, heart-rate vari- keeps track of your athletes, a barometer
ability, accelerometry, wildest treks and Q With its notifica- for counting stairs
only using it skin conductivity, and offers 24-hour tions and produc- climbed, 24-hour
correctly will. temperature up to activity tracking. The tivity tools, you can heart-rate monitoring,
A tracker is 100 times per second Traverse’s superac- schmooze clients sleep tracking, and
merely an and tells you how curate altimeter and on the squash court smartwatch-style
much you’ve strained pinpoint GPS (with a without missing notes notifications. But what
unusually yourself and how well staggering 100 hours from HQ. Plus, it has really sets it apart
powerful tool you’ve recovered from of battery life) should the Stand Reminder. from the field is 4GB
that can help you better understand each effort. Though it keep you safe. If you The Watch’s over- of internal storage for
your body so you can crush your arrives this fall, NBA do get lost, you can reliance on a nearby your favorite jams.
superstar LeBron follow the digital iPhone makes it hugely Pair it with Bluetooth
workouts and max your recovery. James used the Whoop “breadcrumb trail” useful for upwardly earbuds and no more
Therefore, as with any tool, you need last season. back home. mobile execs. iPhone armbands.
the right one to handle the job. Think Price TBD, whoop.com $470, suunto.com $350, apple.com $180, samsung.com
of it this way: The wrong tracker
won’t improve your 5K time or up TRIATHLETES GYM RATS CROSSFIT BROS MARATHONERS
your PR any more than a screwdriver POL AR V800 AT L A S W R I S T B A N D FITBIT CHARGE HR G ARMIN FORERUNNER
735X T
will drive nails. ¶ Luckily, if you know Q It comes with Q This little lifting Q Fitbit’s massive
your goals and don’t get distracted a wealth of tools partner guides you popularity means you’ll Q Weight weenies
Pr o p s t y l i n g by We n d y S c h e l a h / Ha l l ey Re s o u r c e s

by unnecessary functions, choosing for recording and step-by-step through be able to compete will love the 735XT,
analyzing training a workout (even with friends to be more whose diminutive size
a tracker can be the easy part. Here, belies its powerful
sessions—including a counting reps) and active the moment you
our picks for the top product for each Training Load feature recognizes 50-plus of strap on the Charge running feature set.
athletic endeavor. These trackers that helps you compare your favorite lifts and HR. Soon you’ll be It tracks cadence,
(shown, opposite) are best for: workout strain from body-weight exercises doubling up on work- ground contact time,
running versus swim- if you’re freestyling. outs and, with activity and vertical oscilla-
ming versus biking. It It then analyzes your detecting and 24/7 tion and has a VO2
also sports a robust form and tracks prog- heart rate, capturing max estimator and
suite of recovery tools ress toward getting every last step and race predictor. Plus,
that keeps it all in big. The only thing it calorie. For its price, it its 24-hour activity
check until you hit the won’t do is spot you. might be the best all- tracking analyzes
starting line fresh. $199, around fitness tracker. your entire life.
$470, polar.com atlaswearables.com $150, fitbit.com $450, garmin.com
Clockwise from top:

The Whoop; Suunto

Traverse; Apple
Watch Sport; Sam-
sung Gear Fit2; Polar
V800; Atlas Wrist-
band; Fitbit
Charge HR; Garmin
Forerunner 735XT
 Your heart
R E S T I N G H E A R T R AT E :
rate is the only objective measure
of where you are in your recovery,
making it the fundamental key to
deciding how intensely you should
be working out and when you’re
working out too intensely.
Hardcore athletes have tradition-
ally checked their pulse first thing
on waking up in the morning by
counting the number of beats in
10 seconds, then multiplying that
by six. But with more of today’s
trackers offering 24-hour wrist-
based measurements, you can get
your number while sleeping—an
even truer measure, since it’s not
influenced by any external factors,
like a crying baby or that 9 a.m.
meeting you haven’t yet prepped
for. The aforementioned optical
sensors are actually pretty good at
measuring your resting number;
it’s when there’s a lot of muscle
movement in your wrist and
forearm—e.g., when you’re lifting
weights—that they can get into
trouble. If your resting heart rate is
consistently higher than it should be,
you need to step back from rigorous
exercise.

S L E E P : Sleep is, obviously, the most underrated but important aspect
of recovery. The most basic wrist-worn wearables track sleep using
accelerometers and gyroscopes to measure movement. Though it’s not
as accurate or detailed as measuring brain activity, it can give you fairly
accurate sleep hours and show when you wake up at night. When your
body is trashed from a hard workout, one of the best things you can do
for it is sleep. That’s when the body goes to work repairing, compen-
sating, and then overcompensating for muscle damage caused by
exercise. “In our modern lifestyle, we tend to underestimate the value
of sleep,” says Daniel Plews, Ph.D., a performance physiologist/scien-
tist and rowing coach with High Performance Sport New Zealand.
“It’s such an important part of life, and tracking it can make you tune
into it a little bit more.”
Yes, less than seven hours a night is poor sleep. But you can also spot
trends with a tracker—for some reason, I consistently sleep my best
on Sunday and Wednesday nights—so you can schedule your more
difficult workouts accordingly. In the long run you’ll find yourself
bouncing back faster and making greater progress.
This
H E A R T - R AT E VA R I A B I L I T Y:
is the measurement of tiny fluctua-
tions in the time intervals between
heartbeats, which, next to straight-
up blood testing, is the gold standard
for measuring stress and fatigue (i.e.,
recovery). For example, when you
breathe in, your heart rate speeds up,
and when you exhale it slows down. So your heart rate will actually
vary between, say, 55 and 65, instead of being fixed at, say, 60. The
lower the variability—and more regular the heartbeats—the more
strain the body is experiencing. (For exactly how to apply your heart
rate to your training, please see “Listen to Your Heart,” page 101.)
The Moment I Really Started to Believe in Trackers
I’m an avid biker and runner, and I rock a Garmin Forerunner 735XT,
a fitness-tracking GPS watch that establishes heart-rate zones based
on my maximum heart rate. On a recent outing I’m running up Cass
Hill, a 500-foot-tall hill in Clarksville, NY, whose average gradient is
nearly 11% (for comparison, most Tour de France climbs are closer to
7%), where I’m aiming to hit my goal of climbing 11,445 feet (3,489
meters)—equivalent to the elevation gain from Everest Base Camp to
the summit—before the end of the month. I know that my max heart
rate is 184. I try to keep heart rate at roughly 160, but it keeps skyrock-
eting toward my max. After clicking past nine miles, my watch’s
 LeBron James and his Cleveland
Cavs teammates used the Whoop last
season, before it was even out—and
it doesn’t seem to have hurt them a bit.

“Recovery Estimator” tells me I should wait 72 hours before another
hard run. That seems like a shockingly long time, but I take heed.
A week later, after completing a third hill workout—this one 10.3
miles with 2,200 feet of climbing—the Recovery Estimator says to
wait 96 hours, its maximum value.
That sounds so preposterous I think my tracker’s gone glitchy, so I
ignore it. The next day, the Garmin app on my iPhone warns me that
I’m not sleeping enough, producing a colorful graph with my past
seven days of sleep data, including two consecutive nights with less
than six hours. (Work deadlines have been converging recently,
and I’ve been up working all hours.) I have unusually high morning
“Stress Scores,” a number that’s generated by a daily three-minute
heart-rate variability test. But because I have 2,000 more feet to
reach my goal, I decide to lace up my running shoes just 48 hours
later and take on yet another monster hill.
Only this time I feel like utter crap—my legs feel wooden, my glutes
and hamstrings are on fire, and my heart rate is soaring through the
roof, especially given my lowly shuffle—and I bail after only two laps,
or 1,200 feet. Overall, I feel like shit, and I’ve done more harm than
good to my body.
My tracker told me to hold off, but I didn’t listen. Suffice it to say, I
haven’t defied the data since. Q

Listen to Your Heart

Q With every beat, your heart drums out a steady stream of

Morse code–like messages about your health and fitness. Most
trackers will go only so far in getting across the significance of those
messages—the heavy lifting of learning how to understand and use
them is up to you. Here’s how to translate two crucial bits of cardio
data: your resting and maximum heart rates.

DECODING YOUR: DECODING YOUR: “Recreational athletes

RESTING MAXIMUM actually train harder
HEART RATE HEART RATE than elites relative to
(RHR) (MHR) their personal fitness
W H AT I T ’ S W H AT I T ’ S level,” says endurance
TELLING YOU: TELLING YOU: coach Matt Fitzgerald,
“You should (or “You should (or author of 80/20 Running.
shouldn’t!) exercise shouldn’t!) up your This was discovered
today.” intensity in the gym.” more than a decade ago,
H O W T O U S E I T:
when American scientist
H O W T O U S E I T:
Calculate your MHR by Steven Seiler studied
Your RHR indicates
using a heart-rate mon- how world-class endur-
how fit you are—or, put
itor and a simple (albeit ance athletes actu-
another way, how effi-
painful) 20-minute ally train and found that,
cient your heart is at
treadmill test: with few exceptions,
pumping around O 2-rich they completed about
blood to fuel muscles. 1. Warm up at moder- 80% of their training at
Check it when you ate intensity for 10 low intensity. Amateurs,
first wake up, or wear minutes. meanwhile, tend to do
the tracker to bed so you just 45% at low intensity,
2.Run as fast as you
can get an (even more can for three min- 45% at moderate inten-
reliable) overnight read- utes, then record your sity, and 10% at high
ing. Numberwise, low- heart rate. intensity.
er’s better than higher; At that rate, Fitzgerald
once you’ve established 3. Jog for three minutes
says, “amateurs start to
a normal baseline (say, to rest.
accumulate this burden
65), you’ll know that a 4. Run as fast as you can of chronic fatigue that
sudden spike to 74 is a for three minutes. You their bodies can never
red flag that your body should get a higher completely adapt to.”
or brain is stressed, MHR than during the That’s why endurance
whether from sickness, first all-out run. Use athletes should always
poor workout recovery, this to calculate your aim for 80% of their
or lifestyle stress. three intensity zones: training at low intensity
If your RHR is too • Low intensity: and 20% at moderate to
high for too long, step 77% of MHR high intensity. The 80/20
back—take it easy for a ratio will vary for other
day or two, and maybe • Moderate intensity: types of training, but as
Pump it for info. mix in some light cross- 77–92% of MHR an intensity guide, it can
Used correctly, a
training before going (aerobic) help you calibrate every-
tracker can tell
you you’re going hard again. And make • High intensity: thing from HIIT sessions
too hard. sleep a priority. 93% of MHR to fitness classes.
 Promotion

LAB SERIES +
MEN’S FITNESS
#PROSUCCESS

Fitness Expert Jason Tran

and fit guests

Jason and MEN’S FITNESS Style

& Grooming Editor Barret Wertz

Deaton Jones of 305

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Barret and guests

Jason leading the class

in a cooldown

Patrick Frost
of Barry’s
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Jason with event guests Each guest received an

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 Ask Men’s Fitness

“Absolutely not! Shrimp

is a great source of pro-
tein, vitamins, minerals,
and fatty acids,” says
Kristy Del Coro, a senior
culinary nutritionist for
food-watchdog group
SPE Certified. But not all
shrimp is created equal,
she adds, so you need to
buy wisely. Some facts:
There are two types
of shrimp: farmed and
wild-caught. Farmed
is raised mainly in
Asia—often in filthy
waters—so it can be full
of germs and parasites
(Consumer Reports
recently found harmful
bacteria, like E. coli, in
60% of raw imported
farmed shrimp) and/
or antibiotics, disinfec-
tants, and pesticides.
Wild-caught shrimp
isn’t farmed in floating
feces (!) or given anti-
biotics/pesticides, but
nets can damage sea
floors and catch other
species, like sea turtles.

How to Buy Shrimp

Q Under our Country of

Origin Labeling (COOL)
law, fresh seafood
F o o d s t y l i n g b y R a c h e l S t i c k l e y/ B e r n s t e i n & A n d r i u l l i

must be labeled farmed

or wild-caught. Opt for
wild-caught, preferably
from the U.S. or Canada,
where the fisheries are
the best regulated.
Q Buy only shrimp
labeled safe by one
of these orgs: Marine
Stewardship Council,
Aquaculture Steward-
up with some pretty ship Council, Naturland,
trampy scampi. or Whole Foods Market
Responsibly Farmed.

J O N AT H O N K A M B O U R I S SEPTEMBER 2016 MEN’S FITNESS 103

 Ask Men’s Fitness

I’ve just lost 15 pounds by eating

well and working out. Now a Labor
Day picnic is coming up. Is water-
melon a good substitute for all the
fattening crap that’ll be there? I’ve
read it’s high on the GI Index.
A L L E N F. , C H I C A G O , I L

Q We like the way you think. Try

these clever ruses from bar-trick I hate my narrow Also, no matter
expert Matt Kubinski. Just watch who shoulders. Can I which variation you
you pick for a mark: Cute girl? Sure. build them up with do, fully activate
Cute girl with bar-bouncer boyfriend? exercise? the medial delts
HARRY H., NYC Maybe not. (Answers on page 127.) SEAN H., LOS ANGELES, CA by turning your
thumbs down at the
Q “In all honesty, top of the move, as
shoulder muscles if you’re pouring a
aren’t the fastest to jug of milk. Shoot
grow,” says power- for three to five
lifting coach Mike sets of 10 to 20 reps, C l o c k w i s e f r o m t o p : D i m i t r i o s S t e f a n i d i s / G e t t y ; J a m e s M i c h e l f e l d e r ; L- D o p a

Samuels (healthy “and don’t be afraid

livingheavylifting to add in the odd
.com), “but there’s dropset.”
certainly some- Big shoulders
1) Bet that the mark 2) Set an empty 3) Put three full thing you can do won’t happen over-
can’t connect all beer bottle upside shot glasses in front about it.” night, Samuels cau-
these dots with down on top of a dol- of your mark and First: Don’t put tions, “but it’s worth
four straight lines— lar bill (or a twenty— three full pints of Put a weight on all your focus on the effort because
without lifting up the why not bet big?) and beer in front of you. your shoulders. overhead presses! adding even a little
Lateral-raise
pen or going through challenge the mark Bet you can drink “While they’re shoulder width—
variations are the
a dot more than once. to get the bill out all yours before the best exercises for great,” he says, which might take
K U B I N S K I : “Not from under it without other person drinks building wide delts. “they’re not the best a few months—can
exactly a jeans- handling the bottle or his or hers. Only rule: way to build awe- completely change
dropper, but better knocking it over. You can’t touch each some shoulders.” your physique and
than the old “How K U B I N S K I : “If you other’s glasses. His secret to wide give you that
do you keep an idiot end up in jail, good K U B I N S K I : “It’s delts: lateral-raise elusive V-taper.”
entertained? Answer luck explaining these harder than it sounds. variations, using a Bonus tip: Do lots
on other side.’ Barf.” bills to the judge.” Practice your chug!” dumbbell, kettlebell of pullups and pull-
weight plate, or downs, too: “Bigger
cable, at least twice lats can make the
a week. shoulders ‘pop.’”

104 MEN’S FITNESS SEPTEMBER 2016

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 Ask Men’s Fitness

I’d like to buy my girlfriend some

sexy underwear for bed (what
she wears now is anything but).
Is that a good idea? SCOTT R., CASPER, WY

In my Otherwise, don’t be
experi- surprised if it stays in
I ence, 75% the bag forever.
of men buy MOUSHUMI
lingerie for their part-
ners, and 75% of that Part of me wants to
lingerie ends up at the say, “Just go for it.”
bottom of a drawer. Then again, buying her
So instead, go shop- a “sexy” gift can be a
ping together. Splurge minefield since, with
on pieces you both our more sophisti-
like, and make her feel cated brains, we tend
sexy and appreciated. to read into things.
If you play your What if you get the
cards right, she’ll be so wrong size? Or she
excited from shopping thinks you don’t find
you’ll get your own her lady parts sexy
private lingerie show. and want to cover
DR. KERNER them up with a lacy
veil? Or some skank
If sexy lingerie’s not tried it on, so your gf
in her repertoire now, gets an STD, thinks
chances are she’ll you’re cheating, and
wear it only on “special kills you in the night?
occasions” at most. So much to consider!
If you’d like to So, if she wears
change that (and your lingerie, go ahead. If
arousal is important), not, get her something

The Sex Files gently say, “Can I tell

you something that
less loaded, like an
Amazon gift card. Then
Our experts answer your most intimate questions—no holds barred really turns me on? sneak some lingerie
Sexy lingerie. Could into her cart and see
I buy you some?” what happens! J E N A
In movies, I’m always JENA: There are a doing pushups? T H I S M O N T H ’ S PA N E L:
seeing guys lifting few factors here you (I can’t imagine
a girl up and having need to consider: where you’d find
sex against a wall. 1) It’s Hollywood, information on
I’ve tried it, but it so everything is an that...) Or hire How often can a guy is out of control, it
doesn’t really work— illusion. someone off Task masturbate and probably is. If not,
is there some trick 2) There’s Rabbit or Craigslist still be considered don’t sweat it.
I don’t know about? probably a chair to help—though “normal”?
T E R R Y L . G R O V E C I T Y, P A
WRITER/STAND-UP COMIC ADAM B., RALEIGH, NC
somewhere you that could get tricky JENA FRIEDMAN D R . A A R O N : Despite

MOUSHUMI: Nope, don’t see, or a green if you’re not into PSYCHOTHERAPIST/

DR. KERNER: There’s what “sex addiction”
there’s no trick to it, screen, or maybe threesomes. SEX COUNSELOR no such thing as therapists (a
except being super- a sad PA forced to Here’s another MICHAEL AARON, PH.D. normal when it diagnosis rejected
strong. Standing- kneel down while option: Date some- PSYCHOTHERAPIST/ comes to masturba- from the last DSM 5
SEX THERAPIST
up sex has lots of two body doubles one lighter. I know MOUSHUMI GHOSE, MFT
tion. Rather, to know psychiatric manual,
in-the-moment pas- bone atop him. that sounds terrible, what’s right for you, btw) may say, there’s
PSYCHOTHERAPIST/
sion, but without 3) Unlike the because it is. It’s SEX COUNSELOR focus on whether no right or wrong
a counter or some actresses you see actually the mean- IAN KERNER, PH.D. you’re doing it to amount of mastur-
type of support, it’s onscreen, most real est thing I’ve ever enjoy your sexual- bation. Some people
not a position you’ll women don’t weigh written, and they’re ity and let off some have a high sex drive,
probably be able to just 90 pounds, and probably going to steam, or using it as some low.
Jens Stoltze/thelicensingproject.com

hold for very long. therefore are a little edit it out. a coping mecha- What it really
That doesn’t harder to lift. But whatever nism because comes down to is:
mean you shouldn’t That being said, you decide to do there’s a libido gap How do you feel
try it, though—it’s a if you really want to have elevated in your relationship, about how much you
great starting posi- to do this, why don’t sex against a wall or you’re anxious, masturbate? Is it
tion. But you’ll want you try to find some or anywhere else, bored, or depressed. negatively impacting
to move around, to way to build muscle promise me that Are you bruising your life? I’d explore
the kitchen or the mass that doesn’t you’ll stop taking or chafing your that instead of pan-
bedroom, after a few involve steroids, like your sex cues from penis? If you feel icking about using
minutes. lifting weights or movies. your masturbation up all the tissues.

106 MEN’S FITNESS SEPTEMBER 2016

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Ed i t e d by S e a n H ys o n , C . S .C . S . Your better-body blueprint

Train like Justice League

star Henry Cavill and get a
body that’s super ripped
Sean Hyson, C.S.C.S.

Gone are the

days when an
G actor playing
Superman—

T-shirt:
MICHAEL
KORS
Jeans: 7 FOR
ALL MANKIND
Watch:
LONGINES

B E N WAT T S
O Body Book Get ripped
How It Works
Q “Our goals are superficial in nature: to appear impossibly lean and
muscular,” says Blevins. But, he adds, while most trainers do this with
old-fashioned physique training, he works on Cavill’s athleticism, so
he can not only look superhuman on-screen, but also run, jump, and
apply his strength when a scene calls for it. ¶ This is done mainly with
CrossFit-style training—circuits and timed workouts that include gym-
nastics, Olympic lifting, and plyometrics. Ultimately, the combination
builds functional strength and endurance on top of the muscles that fill
out the suit and tights.
Perform each workout once per week, resting
a day between each session. ¶ Day I: Do the
exercises in each group (marked A–C) as a
Directions circuit, completing one set of each move in
sequence. For each circuit, set a timer and
complete as many rounds as possible in five minutes, resting as
needed. Note that Exercise 3 is a stand-alone, and then sets of 4A and
4B are alternated for 5 minutes. ¶ Day II: Alternate sets of the exercise
pairs (A and B). When all sets are complete for one pair, move on to the
next. ¶ Day III: Perform the exercises as straight sets, completing all
sets for one move before moving on to the next. Set a timer and try to
complete the workout in as little time as possible.

D AY I

1A
ROWER
Reps: Row 300m

Sit on the seat and strap

your feet down. Set the
drag on the machine to
between 3 and 5, grasp
the handle, and sit back
so your torso is vertical.
You should feel pressure
on the balls of your feet
while your heels are
slightly raised. Drive
with your legs, dropping
your heels to push your
body back, then row the
handle to your sternum.

1B
CLEAN
AND JERK
Reps: 12 with 175 lbs

Stand with feet hip-

width apart and bend
your hips back to reach
down and grasp the
bar at shoulder width.
Keeping your lower back
flat, push through your
heels as you extend your
hips to lift the bar. Pull
the bar into you so your
1C
shoulders stay in front WALL BALL
of the bar the whole Reps: As many
as possible
time. As the bar clears
your knees, focus on Stand in front of a wall
extending your ankles, holding a 20-pound
knees, and hips at the medicine ball with both
same time. Now shrug hands at your chest. Set
your shoulders and pull your feet at shoulder
yourself under the bar, width with toes turned
thrusting your elbows slightly out. Squat down
forward. Catch the bar until your hips are below
at shoulder level. your knees, keeping
From there, dip your your lower back flat.
knees and explosively Explosively come up and
extend your knees and throw the ball upward
press the bar overhead. and against the wall,
aiming for a spot about
10 feet up. Catch the ball
as it comes down and
immediately begin the
next squat.

110 MEN’S FITNESS SEPTEMBER 2016 JAMES MICHELFELDER

 REST 3 MINUTES, THEN GO ON TO 2A–2C 1B
D AY I I
WALL
WALK UP
1A s: 3 Reps: 5
t: 60 sec.
HANDSTAND Get into pushup position
HOLD in front of a wall (facing
Se away) and walk your
se feet up the wall and your
Walk to a wall and, hands in toward it until
standing a foot or so be- your torso is vertical.
hind it, place your hands When your belly touches
on the floor at shoulder the wall, walk your feet
width and spread your down again.
fingers wide. Use the
momentum of reaching 2A
for the floor to help you RING DIP
kick your legs up to the
wall so the wall stops OR DIP
s: 5 Reps: 5
and supports your t: 60 sec.
heels. Push your palms
into the floor and brace Suspend your body
your abs. from gymnastics rings,
or, if that’s too difficult,
use parallel bars. Lower
your body until your up-
per arms are parallel to
the floor and then press
back up. Hold the top of
2A 2B 2C each rep five seconds.

EXPLOSIVE CLEAN WEIGHTED

STEPUP AND JERK BURPEE
Reps: As many as Reps: 12 with Reps: As many as
possible (each side) 175 lbs possible with 20-lb

Place your foot on See description

dumbbells 2B 3A
a box or step that’s on page 110. Hold a dumbbell in DRAGON CHINUP
20 inches high while each hand and stand FLAG Sets: 5 Reps: 5
Rest: 60 sec.
raising the opposite with feet hip-width Sets: 5 Reps: 5
arm forward. Drive apart. Squat down, Rest: 60 sec. Hang from a pullup bar
your heel into the box keeping your lower with hands shoulder-
Lie on a bench and grasp
and explosively raise back flat, until the width apart and palms
it behind your head.
your body up so you weights touch the facing you. Pull yourself
Bend your knees 90
rise above the box floor. Now jump your up until your chin is over
degrees and roll your
and into the air. At the feet back so you land the bar.
knees back toward your
same time, swing the in a pushup position.
head, raising your body
opposite arm forward. Reverse the motion to
return to come back
up off the bench and 3B
Catch yourself on the
box on the descent and up and jump as high as
onto your upper back. TOES TO BAR
Brace your abs and
lower yourself to the you can.
squeeze your glutes.
floor slowly. Take a sharp breath and
Hang from the bar
hold it. Lower your body
and pull your shoulder
REST 3 MINUTES, THEN GO ON TO 3 until your feet touch the
blades down. Tuck your
bench and then come
knees to your chest and
back up. If you can,
3 4A 4B roll backward. Kick the
Styling by Christina Simonetti; Grooming by Casey Geren/Bernstein &

perform the move with

bar, and then slowly
BURPEE PUSH SQUAT your legs extended.
reverse the motion. If
Reps: 20
PRESS CLEAN you can, do the move
Perform burpees as Reps: 10 with 30-lb
dumbbells
FROM HANG with straight legs.
described above but Reps: 5 with 30-lb
without the dumbbells. Hold a dumbbell in dumbbells
each hand at shoulder Bend your hips back
level and stand with until you feel a stretch
Andriulli using Chanel Skincare

feet shoulder-width in your hamstrings

apart. Dip your knees and then explosively
and explosively press extend your hips,
the weights straight knees, and ankles as
overhead. you shrug and heave
FOR MORE
FUNCTIONAL the weights to shoul-
WORKOUTS,
GO TO
der level. From there,
MENSFITNESS lower your body into a
.COM
deep squat.
O Body Book Get ripped
3 TOES TO BAR
D AY I I I ps: 50 total

See the directions on Day II.

1
1,000M
SHUTTLE
RUN
Reps: R
directio

Run on a track or field.

Note a spot on the track
that’s 20 meters away to
one side of you and one
that’s 20 meters to the
opposite side. Turn and
run 20 meters to one
marker. Stop, turn the
other direction, and run
all the way back till you
hit the second marker.
Turn around again and
run back to the first
marker.

2
KETTLEBELL
SNATCH
Reps: 1

Stand with feet

shoulder width holding
a kettlebell in one hand.
Bend your hips back and
explosively extend your
hips and pull the weight
up in front of your body
and overhead. Perform
as many sets as needed
to reach 100 total reps.

4 5 COMBINING 6
POWER,
POWER BAR HOP STRENGTH, AND BURPEE BOX
CLEAN Reps: 100 total
ENDURANCE JUMP-OVER
Reps: 50 total Place a loaded barbell TRAINING Reps: 50 total

Perform the clean on the floor and stand YIELDS Place a low box on the
portion of the clean and to one side of it. Jump SUPERHEROIC floor in front of you.
jerk, described on laterally over the bar RESULTS. Perform a burpee as
Day I. Use 135 pounds and to the other side. described on Day I but
and perform as many As soon as you touch finish by jumping onto
sets as needed until you down, jump back. the box and landing
reach 50 total reps. Do as many sets as softly. Step forward off
needed until you reach the box, turn around to
100 total reps. face it again, and repeat.
Do as many sets as
needed until you reach
50 total reps.

7
ROWER
Reps: 1,000m total
See the directions on
Day I.

Tank and Shorts:

LULULEMON
Sneakers:
NEW BALANCE
Tech: FITBIT

112 MEN’S FITNESS SEPTEMBER 2016 JAMES MICHELFELDER


C O V E R M O D E L E AT S
The Superman Diet
Meet the breakfast, lunch, and dinner that helped Henry Cavill build a
body from another world
BY SEAN HYSON, C.S.C.S.
If your Kryptonite is in the kitchen, you need a few recipes you
I can rely on to keep you eating healthy when you’d otherwise go
astray. Here, Henry Cavill’s nutrition coach, Erin Blevins (wife
of trainer Michael Blevins), offers the meals that keep the Man
of Steel on track. Prepare them all for a perfect day of eating—one that
will fuel gains in the gym and keep body fat off without sacrificing flavor.
They reheat well, too, so you can feast on leftovers the rest of the week.
BRE AKFAST
Protein Pancakes
MAKES: 2 SERVINGS
INGREDIENTS
1 tsp butter
2 scoops vanilla whey
protein powder
²/3 cup liquid egg whites
²/3 cup skim milk (or
low-fat coconut milk)
1 tbsp almond flour
1 dash cinnamon
DIRECTIONS
1) Place a nonstick
saucepan over medi-
um heat and add the
butter. Blend or whisk
all of the remaining
ingredients together
and pour into the pan
as individual cakes.
2) When bubbles appear
on the surface of the
pancakes, flip them.
SAM K APL AN
N U T R I T I O N (PER SERVING)
222 calories,
26g protein,
11g carbs, 5g fat
LUNCH
Lemon Chicken w/
Yogurt Herb Sauce
MAKES: 4 SERVINGS
INGREDIENTS
4 6- oz chicken breasts,
cut into cubes
Juice of 1 lemon,
divided, plus zest
2) In a pan over me-
1 tbsp oregano
¼ cup sherry vinegar
1½ tbsp olive oil
½ diced red onion,
divided
1½ tbsp turmeric
Salt and fresh ground
pepper to taste
3) While the chicken
7 cloves garlic, diced
1 tsp honey or agave
½ tbsp dill
²/3 cup 2% plain
Greek yogurt
4) Serve chicken topped
¼ cup chopped fresh
parsley
½ tbsp garlic powder N U T R I T I O N (PER SERVING)
DIRECTIONS
1) Place the chicken in a
bowl. Add some lem-
on juice (leave about
½ tbsp for the yogurt
sauce), the orega-
no, vinegar, olive oil,
onion (leave about
½ tbsp for the yo-
gurt sauce), turmer-
ic, salt, pepper, diced
garlic, and agave, and
mix until chicken is
covered.
dium heat, add the
chicken and stir un-
til cooked through.
Pour in the remaining
juices right before
the chicken is ful-
ly cooked. Bring to a
boil and then remove
pan from heat.
cooks, add the
remaining ingredients
to a bowl. Stir togeth-
er and refrigerate un-
til ready to serve.
with yogurt sauce.
308 calories,
35g protein,
8g carbs, 14g fat
DINNER
Fajita Chicken
MAKES: 8 SERVINGS
INGREDIENTS
3 tbsp chili powder Try the clinically researched, drug
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1 cup white rice in as little as 3 months.
(uncooked)
2 cups chicken broth
1 6- to 10-oz can
green chiles
Salt and pepper to
taste
1½ tbsp garlic powder
1 tbsp oregano
1 tbsp butter
1 red onion, cut into
strips
6 cloves garlic,
chopped
2 red bell peppers, cut
into strips
1 large tomato,
chopped
Chopped green
onions for garnish
DIRECTIONS
1) In a large bowl, add
the spices, half the
cilantro, and chicken
and mix together. Add
the lime and orange
juice. Mix until
chicken is covered.
Refrigerate 1 hour.
2) In a medium pot, bring
1 cup rice and 2 cups
chicken broth to a
boil. Once it boils, turn
heat to low and stir
in the chilies. Cov-
er until the rice is ful-
ly cooked. Add a pinch
of salt, garlic pow-
der, and the orega-
no. Once the rice is
cooked, uncover, stir,
and set aside.
3) Place a large pan over
medium-high heat
and sauté the onions
and garlic in butter
until they are golden
brown and caramel-
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N U T R I T I O N (PER SERVING)
400 calories,
34g protein,
30g carbs, 15g fat
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O Body Book Eat lean

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as skinless chicken breast.
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O Body Book Eat lean

Paleo Fajitas
MAKES: 3 SERVINGS

INGREDIENTS

F O R ME AT
1 lb organic skirt steak
tomatillo salsa

FOR RUB
2 chipotles, soaked in
water 30 minutes
¼ cup olive oil
¼ cup lime juice
1 bunch cilantro,
chopped
1 tbsp black pepper
2 tsp cumin

FOR WRAPS
6 large cabbage leaves

FOR SALAD
1 red onion, whole
¼ pineapple, peeled
and cored
½ green pepper,
julienned
½ red pepper, julienned
Juice of 2 limes
2 tbsp avocado oil
Black pepper to taste
10 whole cilantro leaves

DIRECTIONS

1) Preheat grill to high.

Place onion on the
back of the grill, allow-
ing the outside to char.
Remove when onion
feels soft and refrig-
erate. Place pineap-
ple on grill and cook 5
minutes on one side
and then the other.
Remove pineapple.
2) Cut away the top and
bottom of onion to
remove skin. Slice
onion and pineapple
into strips and place
in a mixing bowl. Add
rest of salad ingredi-
ents and toss.
3) Remove chipotles
from water and chop,
then place in a mix-
ing bowl. Add remain-
ing rub ingredients
and mix thoroughly.
Add steak and mix until
meat is coated. Add
steak to grill and cook
3 minutes. Turn steak
and cook 3 minutes.
Remove and let rest,
then slice thinly.
Food st yling by Carrie Purcell;

4) Arrange cabbage
Prop st yling by Sarah Smar t

leaves on a plate and

add steak slices to
each. Top with salad
and salsa.

N U T R I T I O N (PER SERVING)

609 calories, 33g

protein, 26g carbs,
28g fat

116 MEN’S FITNESS SEPTEMBER 2016

Spicy Cashew-
Pork Kabobs
(PREVIOUS PAGE)
MAKES: 5–6 SERVINGS
INGREDIENTS
¼ cup red-wine vinegar
3 tbsp coconut milk
2 tbsp coconut oil
1½ tsp sesame oil
Juice of 1 lime
2 tbsp natural cashew
butter
½ tsp red-pepper flakes
1 tbsp ginger, minced
2 tsp garlic, minced
1 tsp black sesame
seeds
1 tbsp fresh cilantro,
roughly chopped
Turkey Burger with
Mango Salsa
MAKES: 6 SERVINGS
INGREDIENTS
FOR BURGERS
2 lbs organic ground
turkey breast
1/
8 cup yellow onion,
diced
1 tbsp sriracha
2 tsp smoked paprika
1 tsp ground cumin
Black pepper
2 tsp olive oil
FOR SALSA
1 avocado, diced
1 mango, diced
5 leaves of cilantro

Zest of 1 lime Juice of 1 lime

1½ lb pork loin, cut into 2 tbsp avocado oil

1-inch cubes Black pepper to taste

DIRECTIONS DIRECTIONS

1) Combine first six 1) Preheat the grill to

ingredients in a
bowl and whisk.
When smooth, add
remaining ingredients,
except pork.
2) Add pork to mixture
and turn until coated.
Cover the bowl and
refrigerate 6 to 8
hours. Take pork out
and drain thoroughly.
Thread pork onto
metal skewers. Let
sit 20 minutes while
you preheat grill to
medium-high.
3) Spray grill, then place
kebabs on it. Turn of-
ten. Grill 15 minutes or
until pork is cooked
through.
medium. In a bowl,
combine all burger in-
gredients, except
olive oil, and mix thor-
oughly. Form into six
patties and place on a
pan lined with parch-
ment. Drizzle olive oil
over the burgers.
2) Place burgers on an
oiled grill. Grill 4 to
5 minutes and flip.
Repeat. Mix all salsa
ingredients in a small
bowl and serve burg-
ers topped with sal-
sa. If you don’t want to
make your own, buy
plain tomato salsa
(fruit-free to keep out
added sugars).

N U T R I T I O N (PER SERVING) N U T R I T I O N (PER SERVING)

274 calories, 27g pro- 352 calories, 29g pro-

tein, 27g carbs, 16g fat tein, 6g carbs, 21g fat

F O R E S C A L I VA DA
Flank Steak with 2 red onions, unpeeled
Escalivada
(Grilled Veggies) 2 large tomatoes
4 cloves garlic
MAKES: 6–8 SERVINGS
¼ cup extra-virgin
INGREDIENTS olive oil
1 2–2½ lbs flank steak 1 large zucchini
2 tbsp chimichurri 1 large eggplant
(optional)
¼ cup red-wine vinegar
FOR RUB 1/
cup basil, cut into
8
½ cup olive oil fine ribbons
Juice of 2 limes Salt and pepper,
to taste
6 garlic cloves, minced
2 tbsp black pepper,
coarsely ground
DIRECTIONS escalivada. Top with
chimichurri.
FOR STEAK
F O R E S C A L I VA DA
1) Mix rub ingredients in 1) Preheat grill to
a glass baking dish. medium-high. Place
Add steak and turn onions on the out-
to coat. Cover and side of grill, indirectly
refrigerate 2 hours, over flames. Allow
turning occasionally. to cook until the out-
2) Once the escalivada side is slightly charred
and onions are some-
is made, remove meat
what soft (about an
from marinade and
grill until done (about hour). When onions
are done, remove
4 minutes per side for
medium-rare). Trans- from heat; let cool.
fer steak to work sur- Once cooled, remove
and discard outer
face and let stand 5
charred layers.
minutes. Cut into thin
strips. Arrange on a 2) While onions are cook-
platter and serve over ing, place tomatoes
directly over flames; pepper, and grill un-
rotate frequently. til cooked through.
Remove when skins Remove from heat and
are slightly charred. allow to cool.
Set aside and allow 4) When all vegetables
to cool, then peel skin have cooled, cut them
under running water. into strips. Combine
Cut tomatoes in half, them in a bowl and add
remove seeds, core, garlic oil (with garlic),
and stem. vinegar, basil, and salt
and pepper. Mix thor-
3) Place garlic and oil in oughly. Serve escal-
a small pan and cook
ivada—with steak—at
over medium-low heat
room temperature or
until garlic is golden slightly warm.
brown. Set aside to
cool. Cut zucchini
N U T R I T I O N (PER SERVING)
and eggplant length-
wise into ¼-inch thick 428 calories, 32.5g
planks, rub with oil, protein, 4g carbs,
season with salt and 27.5g fat
 O Body Book Muscle Up

No excuses!
Get ripped in 30
minutes or less, no
matter where you
Q When you “can’t commit” to working
out, is it because a) you don’t have
time, b) you don’t have enough equipment,
How It Works
Q We have three
¶ Day I, the most bare-
bones, requires only a
dumbbell or kettlebell.
D AY I

are or what or c) both? If you said yes to any of those, workouts for you. Pick Day II calls for just a
equipment you it’s time to rethink your routine—and, the one that’s right for pair of weights and 1A
have. Seriously. frankly, lose the excuses. Because the the equipment and a bench—great for GOBLET
truth is, even if you have only one weight space you have access
to—for example, if you
your basic home gym
or a crowded public
SQUAT
and just a few minutes, you can still get Sets: 3–4 Reps: 20
find yourself training in gym. Day III involves Rest: 15 sec.
ripped with these kick-ass routines. So
your mother’s garage two weights, an ab
next time we test you, let’s hope you have Hold a kettlebell
with the rusty dumb- wheel/Swiss ball, and
the right answer. (or one end of a
bell she uses as a door- a bench. ¶ All three dumbbell) with both
stop—or, if you have a workouts are circuits, hands under your
few more resources so you’ll move briskly chin. Twist your feet
available, you can do from lift to lift, getting into the floor so your
them all as a program, not just a strength toes turn out about
in the order shown, on boost but a cardiovas- 30 degrees. Squat,
non-consecutive days. cular benefit. pushing your knees
out so your elbows
can move in between
Choose the workout that them. Go as low as
best suits your equip- you can without
ment (see above for the losing the arch in
Directions options). ¶ Each workout your lower back and
is done as a circuit.
come back up.
Exercises are marked with a letter (“A,” “B,” and
so on); complete one set each in sequence, rest as
noted, then repeat for the total number of circuits
prescribed. For the most effective workout, try to SHORTS: ADIDAS
arrange all the equipment you need beforehand. SNEAKERS: APL
TECH: FITBIT

THE GOBLET
SQUAT TRAINS
YOUR QUADS
AND CORE
FOR PERFECT
SQUAT FORM.

118 MEN S FITNESS SEPTEMBER 2016

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O Body Book Muscle Up
1B
KB SWING
Sets: 3–4 Reps: 20
Rest: 15 sec.

Hold a kettlebell by one

of its ends or a dumbbell
and stand with feet
shoulder-width apart.
Twist your feet into the
floor. Bend your hips
back and swing the
weight through your legs
and behind you while
keeping your lower back
flat. Bend your knees as
necessary. Explosively
extend your hips to
swing the weight up to THESE WORK-
shoulder level. OUTS SAVE
SPACE, TOO:
YOU CAN DO
THEM STANDING
IN ONE PLACE.

1C
ONE-ARM
DUMBBELL
ROW
ps: 10 (e
5 sec.

Hold a dumbbell or
kettlebell in one hand
and stand with feet
staggered. Bend your
hips back to lower your
torso until it’s parallel to
the floor. Keeping your
shoulders level to the
floor, row the weight to
your hip. Complete your
reps, then repeat on the
other side.

1D 1E
DUMBBELL ELEVATED
OFF-SET PUSHUP ON
LUNGE WEIGHT
Sets: 3–4 Reps: 10 (each Sets: 3–4 Reps: 10
side) Rest: 15 sec. (each side) Rest: 90 se

Hold the weight in your Get into pushup position

left hand and step for- resting one hand on a
ward with your left leg, kettlebell or dumbbell.
lowering your body until Elevate your legs so that
your rear knee nearly your body points down
touches the floor and at an angle to the floor.
your front thigh is paral- Brace your abs to keep
lel to the floor. Complete your body in a straight
all your reps and then line and lower your
switch legs and repeat chest until it’s about an
immediately. inch above the floor.

120 MEN’S FITNESS SEPTEMBER 2016

 1B
D AY I I
ONE-ARM
OVERHEAD
1A PRESS
Sets: 3–4 Reps: 5 (each
DUMBBELL side) Rest: 30 sec.
SPLIT Stand holding a weight
SQUAT at shoulder level and
Sets: 3–4 Reps: 10 brace your abs. Keep-
Rest: 30 sec. ing your torso straight
and upright, press
Hold a dumbbell or
the weight straight
kettlebell in each hand
overhead. Complete
and stagger your feet.
your reps on one side,
Keeping your torso up-
then repeat on the
right and straight, bend
other side.
your knees and lower
your body until your
rear knee nearly 1C
touches the floor and CHEST-
your front thigh is
parallel to the floor.
SUPPORTED
ROW
Sets: 3–4 Reps: 15
Rest: 30 sec.

Set an adjustable
bench to a 45-degree
angle and lie on it chest
down with a weight
in each hand. Row
the weights back to
your hips, squeezing
your shoulder blades
together at the top.

1D 1E
NEUTRAL- ECCENTRIC
GRIP ROMANIAN
INCLINE DEADLIFT
PRESS
Hold weights in front
Set the bench to a of your thighs. Keeping
30- to 45-degree angle
and lie back against it
your lower back in
its natural arch, push 
with a dumbbell in each your hips back and
hand, palms facing take five seconds to FOR MEN
each other. Press lower your torso until
the dumbbells from you feel a stretch in
chest level to straight your hamstrings. Allow
overhead. your knees to bend as
needed. Extend your
hips to return to the
starting position.
PURCHASE. Not valid for mail order/websites. Retail only.
 O Body Book Supplements

Crushing it
MMA aficionado and With a long list of
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isn’t just the CEO of a
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supplement powerhouse he ing several UFC
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prolific customer a reputation as perhaps the
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company. Who better to lead it than CEO
Aubrey Marcus, who, at 35, is more apt to
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UFC commentator Joe Rogan or hunting
wild animals than sitting in a boardroom.
Marcus revealed to us which supple-
ments guys need to optimize their mood,
cognition, and ability to kick ass.

We heard you just wouldn’t have got- straight. Think about

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dian Joe Rogan. It’s so essential for world: people
It was my first bow immune health, who don’t have an
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You weren’t just vacation, but I think Tell us about the source of essen- It helps fighters
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What supplements one in particular, organizations that when you put it in recommend.
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Whenever I travel, responsible for factories. They drink. Like oil and weight contender]
I take Alpha Brain speed, focus, and know their reputa- water, it doesn’t Tim Kennedy was
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122 MEN’S FITNESS SEPTEMBER 2016

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 E X O S (continued from page 79)

First he gives me some cable work on the pneu- doing Tabata—20-second bursts of sprint-climbing Answers to the Bar
Tricks on page 104
matic Keiser machine to check my “power output”— with 10-second breaks in between. “Fuck this
after all, a star athlete’s going to be more interested machine,” I say, panting, after just two rounds.
in power and performance than size or definition. Sanders laughs. “You’re swearing at me already?
Next, it’s single-leg Romanian deadlifts, because We have two minutes left!”
they work strength, balance, and flexibility all at When it’s over, I collapse onto the floor, literally
once—the kind of combination Verstegen always gasping for air. I’ve climbed 361 feet. “Five hundred
looks for in exercises. is considered good,” he says. “But it’s your first
Then it’s on to the Woodway Curve manual tread- rodeo—there’s no way to prepare yourself for that.”
mill. Every movement session includes portions that 1) This is a great test
focus on speed, power, and strength, and Sanders How to Work Out with for thinking outside the
box. After all, there’s
likes to use the curved treadmill to work power. The Exos without Going Broke
no rule that says the
best way, he says, is to sprint for .07 miles, then walk lines have to stay in the
for .03. Basically, every tenth of a mile, you start Many people at Exos now work at desks, figuring square—yet few people
your sprint. “It’s awkward,” he warns, but excellent out how to spread an ever-growing bounty of exper- ever think of that.
at picking up flaws in a runner’s form. tise and data to a wider variety of people, including
Finally, the workout ends with 30 minutes of those who could never afford an Exos consulta-
ESD—short for Energy Systems Development, Exos’ tion personally. “We’re not just an elite athlete
term for cardio (apparently, every element of Exos company anymore,” says Kevin Elsey, who leads the
needs a proprietary name). At Exos, ESD doesn’t Performance Innovation Team.
mean lolling on a bike; it means pushing your heart When I visited Exos this May, they were in the
and lungs—hard. Group ESD often includes a fun final stages of rolling out Speedo FIT, a water-
activity like “Ultimate Ball” (similar to Ultimate workout training program that includes 60-plus 2) Start at one end of
Frisbee, but with a Nerf ball) or soccer, because short online instructional videos and a line of tools the dollar, and roll it up
it tricks people into running hard at the end of a and gear made by Speedo. They’ve also launched tightly toward the beer
bottle. When you get to
punishing workout when what they really want to Exos Presents, a four-hour course online ($125) that
the bottle, keep rolling
do is go have a beer. teaches trainers (and athletes) how to better under- and the bill will gently
That’s the easy out, though. ESD can be much stand data for maximizing recovery. push it right to the end.
worse—like if you’re put on the VersaClimber. “This For weekend warriors who can’t make it to one
is the No. 1 fat-burning tool, period,” Sanders says. “I of their dozen-plus locations (Phoenix, L.A., San
call it the ‘unicorn of conditioning’ because you don’t Diego, Frisco, TX, Norwell, MA, and Gulf Breeze,
find it many places. It’s so freaking hard that it just FL, to name a few), there are loads of individual
gathers dust.” training and nutrition programs (for $90/year)
The VersaClimber works the upper and lower available at coreperfor mance.com. You can down-
body simultaneously, adding “energy cost” because load the accompanying Exos Movement app to
you’re standing, not sitting, and “blowing up your stream exercise techniques, get plugged into an 3) Just chug your
legs while setting your lungs on fire” without the eating plan, and track your goals, whether it’s as first pint, and before
load of a sled push (another Exos favorite, by the broad as “Performance Conditioning” or as specific the mark can get to the
way). Whenever a client calls to say he’s too busy for as “Decrease Pain/Tightness.” last shot, put your
glass upside down over
a workout, Sanders asks if he can spare four minutes Exos has spent 16 years training pros and soldiers,
it so he or she can’t
for the VersaClimber. “That’s all I’ll need,” he’ll say. says Underwood. “Now, our goal is to upgrade drink it (since the rule
That’s all he asks from me, as well—four of the lives,” he says, “with no qualification for what kind is you can’t touch each
longest and most exhausting minutes of my life, of lives.” Q other’s glasses).

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 Before you go…

How should a smart guy think about an ironworker and bartender—but

TAKE A MASTER CLASS Wall Street managing his money? he had common sense. We lived
FROM OUR NO-NONSENSE B R I A N G . J E R S E Y C I T Y, N J
in an apartment in the Bronx
Listen, if you believed the presi- till we could afford a home in

MONEY
dential candidates, you’d think Westchester. He didn’t need a
every Wall Street firm hides an financial adviser to tell him that.
army of Bernie Madoff wannabes
looking for the next victim to rip

MENTOR
Should you rent or own? What does
“Brexit” mean for your bank account?
Can you really trust rating agencies?
Fox Business Network’s senior
correspondent CHARLES GASPARINO
shoots you straight.
off. Well, that’s just rank BS.
But before you hand over your
life savings to a broker, do your
research. Do you want to invest,
trade, or do a combination of
both? If you want to invest,
make sure your adviser has ideas
beyond throwing your money into
a mutual fund. You can do that
yourself without paying two fees
(his and the mutual fund’s). If you
want to trade, ask him how current
events will affect various stocks.
If he can’t answer the most basic
questions, he’s probably not Bernie
Madoff but he’s definitely not good
at his job. You’d be better off using
an online brokerage account and
reading the business pages.
Should I rent or own?
STEVE G., NEW ORLEANS, LA
I don’t believe in overpaying for
anything—including housing.
Yeah, I know: It’s the “American
Dream” to own a home. But as so
many people discovered after the
2008 financial crisis, it can also be
a nightmare. The Dow has risen
roughly 170% since the 2009
postcrisis low; housing, mean-
while, has largely sputtered and
isn’t anywhere near its housing-
bubble highs.
Also, I’d be wary of buying a
house if all your disposable income
will go to paying down a mortgage.
Take my dad, for instance. He
wasn’t a Wall Street guy; he was
After the Great Recession, can the
rating agencies be trusted? Have
they done anything to clean up the
system that almost took the whole
thing down?
MARK M., SAN FRANCISCO, CA
The rating agencies play a huge role
in the financial markets, supposedly
providing unbiased opinions on a
company’s or country’s ability
to repay its debt by assigning it a
letter grade.
Are they reliable? Of course.
They’ve reliably failed to predict
every single financial crisis in mod-
ern times.
The truth is, the raters are
about as far from unbiased as you
can get. They’re big, profitable
businesses that get paid by the
very same entities they rate. So
when a banker throws a bunch of
mortgages into something called
a mortgage-backed security, the
rating agency asks the bankers for
permission to rate the bonds. The
bankers then decide, based on the
rating, whether to hire the agency.
Bankers want ratings, and raters
want big fat fees.
Since 2008, even after Congres-
sional inquiries, investigations,
and lots and lots of hand-wringing,
the same sordid system still exists
today because bureaucrats in
D.C., mainly at the Securities and
Exchange Commission, believe the
rating agencies are a necessary evil.
Keep that in mind the next time
you see a “Triple-A rating.”

How will Brexit, Britain’s departure from the

European Union, affect my own money?
D A R R Y L H . , B R O O K LY N , N Y

You can ignore most of the doom and gloom about Britain leav-
ing the E.U. and its impact on stocks, especially if you’re heavily
invested in the U.S. While Britain is a great country with a great
history,compared with our own massive economy, it’s a pimple
on the proverbial elephant’s rear end. In other words: It’s just not
that big of a deal to us. U.S. stocks will trade based on U.S. funda-
mentals (e.g., corporate earnings, the economy, the Fed’s interest-
rate policy). So be cautious about the markets, and remember that
Mat t Furman

muni bonds are a good place to park cash since they’re triple-tax-
free. But don’t sweat the U.K.’s troubles.

128 MEN'S FITNESS SEPTEMBER 2016

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