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05/16 THE XXL EDITION

MUSCLE STYLE HEALTH


P48 A MAN OF A MOUNTAIN P127 YOUR SPRING STYLE PRIMER P17 MIND OVER MATTER
How Game of Thrones’ skull crusher Hafthór Our sartorial authorities weigh in on the Your head is in your hands. Our mental health
Björnsson became the strongest man on TV freshest offerings from leading brands pros explain when and how to ask for help

P61 STRETCHING: THE TRUTH P128 FACE OF THE NATION P37 REST AT PEACE
A small change to your pre-session regime It’s the time of the British watch. Here’s MH’s Negate the ill effects of sitting down without
can boost your rep count by 15%, effort-free pick of Blighty’s most strapping timepieces quitting your desk job (or Netflix account)

P154 THINK OUTSIDE THE (GYM)BOX P132 NEW SUEDE: CHOOSE P80 READ BETWEEN THE HEADLINES
Why ‘imaginary’ workouts can lead to real- Learn how to pull off this season’s most Are vaping and bacon the killers they’re
world gains. It’s mental, but it’s true... sought after trend, and how to look after it purported to be? MH takes a nuanced view

NUTRITION FITNESS WEIGHTLOSS


P32 TRULY SHREDDED WHEAT P38 POOL YOUR RESOURCES P23 FIVE-A-DAY ABS
Start your mornings off the right way with ‘Aquacycling’ is making a splash. MH trials Master this all-in-one floor exercise to build
our health snob’s guide to breakfast cereal the cardio trend to see if its claims hold water a solid core and leave excess fat on the mat

P94 IT’S ALL GOING OEUF P65 GIVE FATIGUE A GRILLING P24 FIRE AT THE DISC-O
The egg recipes that flip nature’s multi-vit Barbecued meat with a beer is your new How to take your outdoor fat-burning
into a delicacy worthy of more than toast pre-race routine. Pass the PBs and napkins regime to niche new heights this summer

P109 THE LOW-CARB CARBONARA P86 STREET WORKOUT GAZA P34 THE WHEY TO GET LEAN
All the creamy taste, none of the carbs and How a group of Palestinians use the broken Your post-workout supplement of choice
ready for al desko dining in five minutes flat teeth of war to sharpen their athleticism could be the best way to shake off weight

10 MEN’S HEALTH MENSHEALTH.CO.UK


IN THIS ISSUE
YOUR MONTHLY SHOT OF PURE MOTIVATION

ON THE COVER
P41 THIRST FOR KNOWLEDGE
Why a glass of wine (or two)
can uncork more brainpower

P31 #O1 STRESS-SMASHER


Altruism has selfish health
benefits. Adopt the charitable
approach to self-improvement

P68 MICHELIN MUSCLE


MH challenged top chefs to
get lean. Trust a skinny cook...

P114 CROSSFIT WORKOUT


‘Fittest man on earth’ Rich
Froning shares his secrets

P120 CARDIO KIT LIST


New running gear that will
help you across the finish line

P145 LET THEM EAT CARBS!


Take our quiz to find out how
you can carb up and stay in
shape. Time to grain and gain

Raging Bulls
COVER CREDITS
PHOTOGRAPHY CARLOS SERRAO
GROOMING GUDBJORG HULDIS
Does Britain
STYLIST ABENA OFEI
have a steroid
problem? p74
E CCR
UTTER
GUT
GUT
GU TER
ER DT
CREDI
EDI
EED

MEN
ME NSSHE
HEAL
ALTH
ALTH.C
TH .CCO
CO.
O.UK
UKK M N’
ME N S HE
HEAL
A TH 11
AL 1
THE EXPERT PANEL TOBY WISEMAN
EDITOR

THIS MONTH’S TEAM OF SPEC


SPECIALISTS SORTTS FACT DEPUTY EDITOR CREATIVE DIRECTOR PHOTO DIRECTOR
FROM FAD TO BRING YOUU THEE TTIPS
IPS YOU CAN
CAN TRUST
US DAVID MORTON DECLAN FAHY RACHAEL CLARK

STYLE DIRECTOR PRODUCTION EDITOR


ERIC DOWN SCARLETT WRENCH

FEATURES EDITOR ART DIRECTOR ASSOCIATE EDITOR (STYLE)


TOM WARD JAMIE SAGE MATT HAMBLY

COMMISSIONING EDITOR PICTURE EDITOR DESIGNER


DEAN STATTMANN CINDY PARTHONNAUD JESSICA WEBB

STYLE ASSISTANT SUBEDITOR SUBEDITOR


RICCARDO CHIUDIONI CLAIRE GARNHAM AARON TOUMAZOU

JUNIOR FITNESS EDITOR CONTRIBUTING EDITORS DIGITAL DIRECTOR


BUILD NATURAL SIZE MORNINGG MUSC
MUSCLE HIT PEAK FITNESS JACK HART DAN MASOLIVER, ED VANSTONE
JOE KEAN ADRIA WU RICH FRONING ALEX HARRIS
Reckon you’ve got the Fruit Loops are for kids The CrossFit legend
DEPUTY DIGITAL EDITOR DIGITAL EDITOR ASSISTANT DIGITAL EDITOR
measure of steroids? and hipsters. Chef Wu has and top search result
TED LANE ROBERT HICKS THOMAS LING
User-turned-educator five grown-up breakfast for “world’s fittest man”
Kean discusses the risks recipes to give you more has the full-body plan
of taking anabolics p74 gains from your grains p32 that you need p114
GROUP PUBLISHING DIRECTOR ALUN WILLIAMS
SALES DIRECTOR GEORGINA PARROTT
BRAND DIRECTOR TOM LAKE
BRAND MANAGER MORGAN HARRISON-DOYLE
BRAND EXECUTIVE JAMES FISHER
FASHION BRAND EXECUTIVE TOM SPRATT
GROUP CREATIVE PARTNERSHIPS DIRECTOR TALIA JACKSON
GROUP CREATIVE PARTNERSHIPS MANAGER CLAIRE KNOX
CREATIVE PARTNERSHIPS ART DIRECTOR BEN BRILEY
CREATIVE PARTNERSHIPS DESIGNER AOIFE KAVANAGH
PROJECT MANAGER VICTORIA STEPHEN
PROJECT MANAGER KATHRYN TAIT
PRODUCTION MANAGER ROGER BILSLAND
GET STREETS AHEAD COMFORT FUEL SPOT SCARE TACTICS HEAD OF MARKETING JANE SHACKLETON
BAKR AL-MAKADMEH NIGEL MITCHELL DR NICOLA RAY SENIOR MARKETING AND EVENTS EXECUTIVE JESSICA HOWLEY
The captain of Gaza’s The nutritionist with Team Are bacon, caffeine and PRODUCT DEVELOPMENT MANAGER MARK PEACOCK
street-workout group, Sky and British Swimming iPhones legitimate health OFFICE MANAGER AND EVENTS EXECUTIVE MEGAN BLACKBURN
Bar Palestine, shares how creates a lasagne fit for threats? Neuroscientist DIRECTOR OF COMMUNICATIONS LISA QUINN
fitness transformed his any athlete. Prepare to Dr Ray reads between the PR MANAGER BEN BOLTON
physique – and life p86 layer on new muscle p44 alarmist headlines p80 VP, STRATEGY & PRODUCT MANAGEMENT LEE WILKINSON
CHIEF DIGITAL OFFICER DARREN GOLDSBY
MARKETING AND CIRCULATION DIRECTOR REID HOLLAND
THIS ISSUE IS BROUGHT TO YOU BY… MANAGING DIRECTOR, BRANDS MICHAEL ROWLEY

43 RESEARCH SCIENTISTS 4 STEROID EXPERTS CEO, HEARST MAGAZINES UK


ANNA JONES
10 MEDICAL DOCTORS 4 PROFESSORS
HEARST-RODALE JOINT BOARD OF DIRECTORS
8 EXECUTIVE CHEFS 3 NEUROSCIENTISTS PRESIDENT AND CEO, HEARST MAGAZINES INTERNATIONAL
6 PERSONAL TRAINERS 3 COUNSELLORS DUNCAN EDWARDS
CHIEF FINANCIAL OFFICER, HEARST MAGAZINES UK
6 STYLE AUTHORITIES 3 BODYBUILDERS CLAIRE BLUNT
SENIOR VICE PRESIDENT, RODALE INTERNATIONAL
5 SPORT PSYCHOLOGISTS 2 PAIN SPECIALISTS
ROBERT NOVICK
5 NUTRITIONISTS AND 1 CROSSFIT CHAMPION MEN’S HEALTH IS PUBLISHED IN THE UK BY HEARST RODALE LIMITED, A JOINT VENTURE BY HEARST MAGAZINES UK,
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103 EXPERTS
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12 MEN’S HEALTH MENSHEALTH.CO.UK


PAGE EDITOR’S LETTER
WE PROVIDE THE TOOLS, YOU CHOOSE THE PROJECT

48
94

PAGE
How Game of Thrones star
Hafthór Björnsson became
a mountain of a man

Your favourite muscle food


has hatched into a gourmet
ingredient. Our chefs dish up
five new recipes that make
fried-on-toast taste stale

74 86

PAGE
PAGE

How urban workout


In certain fitness circles, pioneers turned
steroids are all the rage. Gaza’s war zone
MH found out what really into a calisthenics
goes on behind Britain’s training ground
changing-room doors

PAGE MH challenged
two top chefs

68
80
to lean up while
eating very well
PAGE

indeed. Fat loss


doesn’t get
tastier than this
When scare stories abound,
it’s hard to tell benign habit
from silent killer. Follow our
stick-or-quit health guide

R
arely a week passes when I’m suggestion of contours. It’s not going
not asked to pass comment to be a seismic transformation but it’s
on the ideal physique. These where I’m headed right now. Come May
requests do not come solely my ideal will be different – Ryan Gosling
from my wife. It’s a favourite by July, perhaps – but that will be then.
line of inquiry for op-ed writers, too: Seven years ago, Hafthór Björnsson
What’s the look that men currently had a rather more ambitious objective in
aspire to? Has there been a shift from mind. With a budding basketball career
lean to bulk? (Reverse this question curtailed by a knee injury, the lanky
every six months.) Do men feel under Icelander decided to add some ballast
pressure to look a certain way? to his 6ft 9in frame. Now 27, Björnsson
For the sake of ease I’ve created weighs 185kg, deadlifts 450kg, and is the
a shorthand answer to these questions third-strongest man in the world. You will
(Statham; maybe a bit; no) because the know him as The Mountain: a homicidal,
truth tends not to be what people want eye-gouging hulk from Game of Thrones.
to hear. To say that men have their own Of course, Björnsson represents few
minds and aspire to different things men’s ideal. He isn’t so much beach-
depending on their position apparently ready as Armageddon-primed. But his
BJÖRNSSON: PLAYING does not make for sparkling copy. fascinating journey from gaunt to
THE STRONG GAME
My current ideal is modest. It’s the gargantuan (p48) can be of inspiration
look I’m going to achieve in a month’s to all men, regardless of their goal. And
time when my marathon-training believe: this one is a scintillating read.
schedule is over. Slowly but surely I have
been watching the timber fall away and TOBY WISEMAN
my hitherto globose face take on the BSME EDITOR OF THE YEAR

MENSHEALTH.CO.UK MEN’S HEALTH 15


ASK MH
LET US PATCH THE GAPS IN YOUR KNOWLEDGE

SPEAKING UP ISN’T
CAVING IN. GIVE
YOURSELF A BREAK

THE BIG
QUESTION

Q
I’M NOT FEELING TOO
CLEVER. HOW DO I HAPPY TALK
KNOW IF I NEED TO WOULDN’T IT BE EASIER
JUST TO POP A PILL?
SEE A THERAPIST?
ROBIN, HEMEL HEMPSTEAD
with a counsellor, who may then refer
Antidepressants can be
useful for many people,
you to a psychologist – for diagnosing but they’re not Smarties.
A recent study revealed
Unfortunately, there’s no RDA for and treating illness – or a psychiatrist, 70% of people taking
happiness; you can’t rely on a traffic who can prescribe different meds, if them didn’t meet the
light label here. But the most obvious it’s deemed necessary. full criteria for clinical
depression. “Pills don’t
sign is feeling like you are losing If psychology leaves you acronym- teach skills,” says Wong.
control of your life, and that’s where blind and you’re concerned about
a professional can help you take selecting the wrong therapeutic HOW LONG WILL IT TAKE
TO SOLVE THE PROBLEM?
back the helm. “The word I use is discipline – CBT, NLP and so on – “It’s possible we could
‘stuck’,” says Dr Joel Wong, professor then relax. “Having rapport with a talk through everything
of counselling psychology. “Most of therapist is more important than the in one session,” says Dr
WORDS: ALEX HARRIS | PHOTOGRAPHY: MICHAEL HEDGE | ILLUSTRATIONS: ALCONIC

Fredric Rabinowitz. While


my male clients come to me when specific technique,” says Dr David it’s likely you’ll need
they feel caught in a rut.” Wexler, executive director of the a few months of weekly
If that sounds like you, then start Relationship Training Institute. visits, studies show the
first couple of sessions
with your GP, explaining that you In short, if you feel like you want to are the most impactful.
want to explore your concerns with speak to someone, that’s when you
a specialist. Too many doctors know you should. And if full-blown I’M STILL WORRIED MY
ISSUES ARE TOO TRIVIAL
instantly reach for the prescription confessionals aren’t your style, that’s You’re not on trial here.
pad – one in 11 UK adults are now fine too: the Journal of Affective The agenda is looser
thought to be on antidepressants – Disorders found online therapy is as than you might expect,
explains Wexler: a good
but combining therapy and drugs is effective as face-to-face sessions. therapist will allow you
often a more nuanced approach. Start at thinkwell.co.uk. Good luck. to speak on your own
First your GP will put you in touch terms. Your problems are
as important as anyone’s.

MENSHEALTH.CO.UK MEN’S HEALTH 17


ASK MH
JUMP START YOUR FITNESS GOALS

Q IS DOWNING TWO LITRES


OF WATER A DAY REALLY
NECESSARY FOR GOOD HYDRATION?
RICCARDO, EDINBURGH DOES IT
A mineral habit certainly has its merits: WORK?
a recent University of Illinois study found

Q
those who increased their water intake
by a couple of glasses a day consumed up
to 205 fewer calories, without making a
concerted effort to do so. But we can’t all
be the kind of guy who’s never knowingly
without his bottle of Glaceau. Fortunately,
it seems ‘tap or bottled’ are far from your
CAN I WORK OUT LATE
only options. It turns out eating your
water could be a more effective way to
WITHOUT FEELING
hydrate. According to Dr Howard Murad,
a professor of medicine at the University
WIRED ALL NIGHT?
PETE, BOURNEMOUTH
of California, eating water-rich foods
such as fruit and veg helps us to absorb Firstly, bin any pre-workout
the H2O at a steadier pace, for improved
hydration without becoming a permanent
supplements with multiple Xs
installation in the men’s room. As the in the branding – they’re likely
weather warms up, a large side salad will sending your caffeine levels
counterbalance your pub-garden pint.
stratospheric. When you’re back
to earth, you need to learn how to
Q MY PT’S ‘KETOGENIC’ DIET IS
FAT, FAT AND MORE FAT – AND
HE’S RIPPED! SHOULD I GIVE IT A GO?
exercise your right to a restful
night. Different workouts affect
sleep quality in different ways,
ALFIE, SALFORD
You’re stumbling into a murky area of
say researchers at Appalachian
dietary science here. In a fat-rich nutshell, State University. Their studies
ketosis is the state your body enters found that aerobic workouts
when deprived of carbs, causing it to burn
fat instead of sugar. In other words, you
earlier in the day help you nod off
begin chewing through flab for energy. faster, while weight training later will
Advocates believe ketosis can wipe out help you stay asleep once the lights with your brain come bedtime.
pre-cancerous cells; opponents warn Of course, any form of physical
of kidney stones and high cholesterol.
are out. But if you’re often tempted
If you’re curious, start with the modified by a post-work spin session, make activity will improve shuteye quality
Atkins diet. High fat foods such as eggs sure it starts no later than 7.30pm, in the long run because “it can clear
and cheese are encouraged but, unlike the stress hormones from your
strict ketogenic diets, protein isn’t held
lest all that adrenaline, cortisol and
back so chicken is still on the menu. Then instructor-whooping play havoc body,” says study author Dr Scott
all you’ve left to do is minimise fruit and Collier. You just need to take the
maximise green veg. Trial it for a month. right dose at the right time.
Your body will tell you if it’s working.

Q I’M BORED STIFF OF


SWEET POTATOES. ARE
THERE GOOD ALTERNATIVES?
of vitamin B6, which converts the
carb load into fuel and helps you
metabolise protein and fat, says
SUBSTITUTE
SIDES
Comfort carbs CELERIAC SQUASH CAULIFLOWER
nutrition advisor Alan Aragon. Plus, don’t begin and Lean man’s mash Guilt-free roasties Carb avoidance
DEAN, STOKE-ON-TRENT
according to a study in Advances Kcal per serve: Kcal per serve: Kcal per serve:
end with Maris 42 82 14
First up, what’s with the tater hate? in Nutrition, whiteys supply you Pipers. Start Energy: Energy: Energy:
with more potassium than almost
Yes, sweet potatoes have a stellar
nutrient profile, but regular spuds any other veg as well as being a
widening your veg •••••
Nutrients:
•••••
Nutrients:
•••••
Nutrients:
box repertoire
are no duds. Just one large potato good source of magnesium. We’re •••••
Use it Puree with
•••••
Use it Cube, then
•••••
Use it Roast whole
in its skin provides half your RDA calling it the full metal jacket.
garlic and butter roast with spices for hipster points

18 MEN’S HEALTH MENSHEALTH.CO.UK


01
RREADY TOO
R L
ROLL A
PUT A SPRING 01
IN YOUR STEP
A five-in-one-hit wonder, THE
SIT DOW
WN
Standing wwithh your
feet slightlyy apart,
squat A2G (that’s
WHAT
ROLLBACK TO INCHWORM ass to grass),) ideally
d ll YOU’LL
without putting your GAIN
incinerates fat while increasing hands dow wn. Roll
oll
fitness, flexibility and balance. backward sso that
your feet come up
Yes, it hurts. Butt trust us, it works off the g
grouund.

A
s a rule, comp pound FULL-BODY
exercises that combine
co b e EXPLOSIVITY
movements and
multiple muscl
nd use
cles are
02
better fat-burners than on ne- ROLL UP
dimensional isolation moves oves So
oves. Use your subsequent
when you combine the rollb llback k forward momentum
and inchworm – two full-b body,y – and again, ideally
core-intensive compound m moves not your hands – PRO-LEVEL
to get back on your PROPRIOCEPTION
that also happen to build muscle
m
and boost overall athleticism m– feet and stand up.
it’s an all-out body-fat infern no. Advanced athletes,
“This is an advanced mobili lity
y feel free to launch
drill,” says Steve Mellor, into a jump now.
a former Loughborough
University lecturer-turned-
PT at the renowned
Claridge’s hotel in London n.
03 EXTENDED
FLEXIBILITY

“But regular gym-goers ccan


INCH OUT
Once upright,h hhinge
use it in a circuit or EMO
MOM
WORDS: JAMIE MILLAR | PHOTOGRAPHY: PHILIP HAYNES | GROOMING: LAURA DEXTER USING DERMALOGICA | MODEL: LEE PHILLIPS

at the hips,
p touch
AT ANDI PETERS’ MODELS | NIKE DRI-FIT SHORTS JDSPORTS.CO.UK | NEW BALANCE EXCLUSIVE VAZEE RUSH NEWBALANCE.CO.UK

(every minute on the em


minute) e)
the
t floor and walk
workout to boost the eir
your
y hands forward.
metabolism and phy ysique.””
Keep
K your legs locked
Perform five reps of this THIRD-DEG
T GREE
to
t stop your tight
gh
unholy hybrid at the e end off your CALORIE
C O BUURN
hamstrings ffrom
warm-up to fire up you ur flexibility y
playing
l g a rendition
d
and balance. Or do 8-10 0 in the
off Dueling
D Banjos..
course of a workout to blast your
core, legs, chest and shoulders.
For a bonus upper-body pump,
add a press-up at the end: “This
TTHE BEST
raises the demands and ensures E
EXERCISE
a good position.” Or try a vertical
jump in the middle. And if you YO
YOU’RE 0
have to use your hands when
rolling, we won’t judge. Much. uch.
NO DOING
NOT O G GO BACK
K
IInch
c forwar
o d until
y
you’re in pre
p ess-up
position (froom here,
y could even do
you
that
h press-uup we
mentioned) d). Then
inch back until you
c st
can stand.
d That’s
T
(just) one reep.

MENSHEALTH.CO.UK MEN’S
M ’S HEAALTH 23
A 022
ULTIMATE
FAT LOSS
03
SSNACK OR
S ?
SACK?
0044
WEEEIG
W
DECI
DE
IGHTY
IGHT
IG HT Y
HT
CISSIIOON
N
055
A LEAN
FFIIN
NIISH
SH

WEIGHTLOSS NEWSFEED 05.2016


Being served by a
weighty waiter makes
THE FUN WAY you more inclined to
TO THROW FAT
TO THE FIRE overindulge. Study
subjects were also more
likely to order dessert.
Cornell University

CLEAN
t a few WEEKENDS
c u ,
k ing to ummer Research shows reserving
o s ss
o u’re lo sco this n fitne willpower for the weekend

If y s al fre spin o
is key for keeping the kilos
off. But to resist downtime
kilo his new temptation, you need a plan
tr y t FRIDAY
8PM
DRINK WITH DINNER
Boozing before you
eat delays fullness, so

I
drink while you feast.
n a few months’ by the University (Appetite Journal)
time, tennis courts of Copenhagen on
will be awash with the physical demands of SATURDAY
men dusting off their racquets, Ultimate Frisbee found the focus 10AM
having contracted a fleeting bout of on high-intensity sprints results in greater TAKE A COLD SHOWER
A 30sec freeze post-run
Wimbledon fever. Five-a-side leagues cardiovascular loading than most ball
can melt an extra 400
will be inundated with emails from couch sports. An analysis of an hour-long game calories. (PLOS ONE)
potatoes who’ve spent the previous found that players spent almost half of
fortnight drinking their way through the it at 90% of their maximum heart rate. 9PM
Euros. But for those of us who are serious Meanwhile, further research found SCARE YOURSELF SLIM
A fright-night-in can burn
about coaxing our abs out of winter this kind of exercise is especially good
up to 184 extra calories.
hibernation, there’s a far more effective, for growing fast-twitch muscle fibres – Just drop the Doritos.
albeit unlikely, park sport worthy of essential for explosive energy. (Uni of Westminster)
your attention: Ultimate Frisbee. We’re aware there may be an image
That’s right, swap your shin pads and issue to contend with here. Perhaps you SUNDAY
Iniesta top for a plastic disc available from feel a frisbee in hand doesn’t exude the 9AM
all good petrol stations and you can get same virility as a ball at your feet. Might YOU SNOOZE, YOU LOSE
the workout you need to flick your fitness we suggest you look in the mirror and let Sleep in: it curbs levels
of ghrelin, the hormone
into overdrive. A first-of-its-kind study your newfound leanness do the talking?
that controls appetite.
(Annals of Internal Med)

Carbs are unfairly maligned as a food group. While some deserve 3PM
LOVE ME DOUGH
WORDS: TED LANE | ILLUSTRATION: PETER CROWTHER

to be blacklisted, others can in fact expedite weightloss plans SWITCH OFF YOUR TV
Enjoying Sunday lunch
in front of Sky Sports
Air-popped popcorn Mango Brown bread Energy drinks makes overdoing it on
This movie munchie is Swap your apple a day for Think that just because If you often fuel your day Yorkshires more likely.
a notorious diet saboteur. a slice of this tropical fruit your slice is brown you with a hit of fluoro fizz, (University of Illinois)
But skip the slathers of and don’t fret about the can get away with toast you might not realise that
butter, and you have a sugar hit. Oklahoma State for breakfast and a BLT your can of pep is also 6PM
healthy snack. Nutrition University found mango at lunch? Harvard Uni packed with nearly 30g A STRONGER FINISH
Journal found it boosts is effective in balancing rates brown and white of carbs, matching half a Crush your weekend in
satiety, plus three cups blood glucose, while also bread as equals on the large portion of fries. The the gym. It’ll keep your
packs the same calorie helping to reduce your glycaemic index. It’s just only wings it will give you metabolism up overnight.
count as just nine crisps. percentage of body fat. as likely to cause fat gain. are of the bingo variety. (Sport Nutrition)

24 MEN’S HEALTH MENSHEALTH.CO.UK


MH LAB MH
WINNER
ONE-HIT
B
BLENDERSS
SMOOTH BEST

OPERATORS
Since NutriBullet changed
ALL-ROUNDER

the way millions take their


breakfast, single-serving BEST FOR
smoothie makers have YOUR GYM BAG

become a permanent
kitchen fixture. But which
ones deliver and which
are just taking the pith?

O
nce the preserve of
fad dieters, skinny
socialites and January
detoxers, smoothies
have gone stratospheric, popping
up everywhere from supermarket
aisles to the chiller at your local
gym. But as any clean-eating
disciple with their finger on
the pulse button will tell you,
commercial concoctions – often
spiked with sugar and other health VICTOR’S CUP 8.5/10
and weightloss booby-traps – Ninja Compact Kitchen System £180
should be approached with a big
shot of scepticism. Aesthetics ••••••••••
Of course, the best course of Technology ••••••••••
action is to blitz your own. The Value for money ••••••••••
resulting arms race among blender Range of functions ••••••••••
brands squaring off for a spot on TRAINING BUDDY 7/10 Portability ••••••••••
your countertop has birthed a VonShef 300W Sports Blender £25 PERFECT BLEND A pricey proposition,
convenient new category of healthy but with abundant tech, this machine
hardware. Initially shot into the Aesthetics •••••••••• turns blending into an art form. With
mainstream by NutriBullet, the Technology •••••••••• a frighteningly mighty 1200W motor –
personal blender – a single-serving Value for money •••••••••• the most powerful we tested – its smart
spin doctor specialising in fusing Range of functions •••••••••• Auto-IQ and Smooth Boost functions
your five-a-day on the go and Portability •••••••••• promise a fully customised beverage.
fortifying your protein shakes with SIMPLE & EFFECTIVE The budget option MH VERDICT The only device to decide
superfoods – is more popular than of our five, the VonShef looks slick and for itself how fiercely things should be
ever. (The ubiquitous fruit ninja has provides competitive wattage for its blended (based on your chosen setting),
60-times more likes on Facebook price point. While its rivals also offer the Ninja is almost sentient. Add to this
WORDS: SAM ROWE | PHOTOGRAPHY: MICHAEL HEDGE

than Ninja Warrior UK.) Now on cup holder-friendly bottles, VonShef’s its variety of blades, food processing
its third iteration, the OG blender tall, thin, carry-handle cups are the most bowl and raft of functions (it even makes
is up against some high-powered convenient pre- and post-workout. dough), and the price tag is fully justified.
competition. We took the best for MH VERDICT You’d be wrong to write off
a spin to find out which macerator its humble pricing as a marker of poor
is worth your money. quality. Unless you intend to blend bone,
the VonShef is capable of producing
decent smoothies, lacking only in bells
and whistles. It pulverised ice as well as
the Vitamix (right), albeit more slowly.

26 MEN’S HEALTH MENSHEALTH.CO.UK


06
MAN
MACHINESS
07
BLEND WITH
BE N
BE NEEFFIITTSS A
BBEST
S FOR
O YOUR
O
OFFICE DESK

BEST FOR
RELIABILITY
BEST FOR
RANGE OF POWER

MINIMAL FUSS 4/10


Tribest Personal Blender PB-150 £60
THE ORIGINAL 8/10
Aesthetics •••••••••• Magic Bullet NutriBullet 600W £90
Technology ••••••••••
Value for money •••••••••• Aesthetics ••••••••••
Range of functions •••••••••• Technology ••••••••••
Portability •••••••••• Value for money ••••••••••
POWER TOOL 5.5/10 SPATIAL AWARENESS This lightweight
Range of functions ••••••••••
Vitamix S30 Personal Blender £340 device has two settings: blend or pulse, Portability ••••••••••
plus chic-looking mason jars and lids to BECOME A DISCIPLE Now onto its third
Aesthetics •••••••••• preserve your creation. The plastic base generation, the oft-imitated contraption
Technology •••••••••• scores low on style points, but allows for doesn’t make smoothies but rather
Value for money •••••••••• easy transfer, taking up all of a Blu-ray’s NutriBlasts, pulverising both the stem
Range of functions •••••••••• worth of space on your workstation. and skin of fruit. This extractor comes
Portability •••••••••• MH VERDICT While affordable, Tribest’s with a recipe and nutrition book, as well
REV IT TO THE MAX Boasting a 950W device sports the lowest wattage and as cups, lids and a milling blade for seeds.
motor capable of crunching ice, mashing was the least successful when put to the MH VERDICT Compact, reliable and
nuts or powering a hatchback (probably), test. Whether using its one-touch pulse efficient, the blender makes light work
the Vitamix has 10 speed settings and a or continuous blend mode, it had such of everything thrown at it (although do
jug container to go with its 600ml travel little effect on a ripe satsuma that the note the ‘max’ line is not a suggestion, as
cups. It straddles both single-serve and NutriBullet was forced to finish the job. our now spinach-green kitchen attests).
traditional food processor realms. Its recipe book includes a complete diet
MH VERDICT The power of this jet-like plan should you wish to worship fully.
machine is not in question, yet given the
THE METABOLIC MOCHA METHOD
resulting concoction is no smoother nor BULLET TO YOUR HEAD • A banana • Almond milk, 125ml Chuck it all into your
nutritious than its contemporaries, the Jolt your senses and muscle
• Bodyism Body • Pure coconut blender of choice
high-end price tag seems excessive. It’s fibres with this caffeinated,
Brilliance (or water, 115ml and whizz until
protein-rich smoothie from
also too vast to be portable, and most of other protein • Ground coffee, 1tsp smooth. Drink in the
fitness guru James Duigan’s
powder), scoop • Fresh red chilli, morning or before
the 10 speed settings are unnecessary. Clean And Lean For Life
• Raw cacao, 1tbsp ¼, chopped your workout.

MENSHEALTH.CO.UK MEN’S HEALTH 27


A 08
COUNTER
ATTACK
VERSUS
PARACETAMOL
VS IBUPROFEN
PAIN AND GAIN
It’s the classic pharma conundrum: which to smash in
case of emergency? To end the inflammatory debate,
MH puts two common painkillers under the microscope

PARACETAMOL VSS IBUPROFEN


64P
For 4000mg, or eight
own-brand tablets – thee
77P
The cost off your one-day
max of 16600mg. That’s
maximum daily dose only
y foour pills to pop

“ “
“ “
Good for headaches, fevers andd mild
ld pains. ENDORSEMENT
EN Ibuprofen can also be used for treatment
You don’t usually become tolerant to it, of joint pain or osteoarthritis, and it’s
and you can take it on an empty stomach generally seen as safer than paracetamol
Dr Stephen Humble, London Pain Clinic Dr Ralph Rogers, London Sports Injury Clinic

MUSCLE RELIEF
A 2000 study proved that, despite its Though it won’t restore muscle function,
efficacy in battling pain, paracetamol
offers zero benefit in managing DOMS
NONE HIGH anti-inflammatory ibuprofen is your
friend when suffering post-leg day pain

SIDE EFFECTS

Rash Swelling Low blood pressure High blood pressure Nausea Abdominal pain

HANGOVER
Ball too hard last night? Dr Rogers, a Dr Humble recommends slamming a
medical advisor to the NBA, suggests cocktail of ibuprofen and paracetamol
paracetamol, plus proper rehydration with plenty of water. And a full English

INJURY
WORDS: SAM ROWE | PHOTOGRAPHY: PAVEL DORNAK AT HEARST STUDIOS
Inflammation is how the body deals with Further down the line, anti-inflamms
harm. Taking paracetamol 1-2 days such as ibuprofen will quell excessive
after injury lets your body do its thing inflammation and aid muscle recovery

BONUSES

Boosts memory Relieves stress Fights depression Fights depression Slows Alzheimer’s Curbs Parkinson’s

THE MH VERDICT: IBUPROFEN WINS!


An easy pill to swallow for the one in three who don’t know the difference anyway, but
ibuprofen’s anti-inflammatory firepower blows paracetamol out of the pharmacy. Just use
the lowest effective dose, and use sparingly. You can tough out the odd case of DOMS.

28 MEN’S HEALTH MENSHEALTH.CO.UK


WHAT
HAPPENS
WHEN…
09
YOUR CARE
PACKAGE A
I’M CHARITABLE?
Altruism is a noble quality on which
civilised society depends. But hey, did 05

you know about the health kickbacks?


Follow our guide to selfish philanthropy

01

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WORDS: BOB MAKELA | ILLUSTRATION: PETER GRUNDY

in a t altr ly hea A rev al Bu es on ill h s a s fo oni e pe


BEccordingClinicasl e whoness less k wreporet archewr ith chred to bir ping
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MENSHEALTH.CO.UK MEN’S HEALTH 31
T HERE'S NO T HING INHEREN T LY WRONG
WI T H C E R E A L , I T 'S JU S T A M AT T E R
OF TA S T E. AND, UM, S UG AR. PREPARE
T O S AY C HE E RIO T O E MP T Y C A L O RIE S
A ND E N JO Y S O ME S HR E DDE D E AT S
01
U N R E F I N E D TA S T E S
Forget Frosties – if you swap your sugar-coated flakes for
high-protein, low-glycaemic grains, you can fill your cereal
bowl with grrrreat healthful benefits. Your watchwords are
‘unprocessed’ and ‘unrefined’, says Adria Wu of healthy
café Maple & Fitz. She advises examining the grains closely,
too: “Broken grains indicate heavy-handed processing. If
they’re whole, the fibre and nutrients will be intact.” And
ignore ‘quick-cook’ options: you'll be sacrificing vitamins and
minerals, which are worth more than the extra snooze time.

i) QUINOA
The #fitfam favourite has earned
its rep. Unlike most plants, quinoa
02
is a complete protein, containing GR AINS OF TRUTH
muscle-fuelling aminos lysine and Lock away warm cereal’s
isoleucine. With its subtle, nutty
associations with prison fodder – the
taste, quinoa works in sweeter
dishes, too, so why wait till lunch? right
rig technique and the right gear will
yield
ld cr
creamy, carby delights. Start with
ii) MILLET a deep
d pot:
ot: shallow pans allow the liquid
A mild flavour makes millet a versat
v tile
t to evaporate quickly,
qu making it harder to
choice, while its hefty carb rb countt a
achieve
h a smooth th texture, so tall and narrow
(36g per portion) means ns it's ideaal
a for
f
iis better (£100
£ 00 lec
lecreuset.co.uk).
cardio commuters. It’ss also so richc in
copper, for energyy pproduction,, and D
Darker
k grains m may need longer
packs more B vitsts than oats. Iff yyou’ve c
cooking
k times: ““They
hey have a stronger
a PB to break, kkill it with milleeet. o
outer shell,” says Wu,W “so I often mix
m
my red d quinoa w with white.” Stir with
iii) AMARANTH
MARANTH a 
a wooden ‘spur urtle’ (£3 johnlewis.com),
As welll as
a packing g more pprotein
which will gett right into the edges of the
thann oother grains,
g this peeeppery
Cen
entral American plant hhas twice p
pot and d break
b k down any lumps.
as
a much immune-boost sting
t g iron F lly, have
Finally, h you ever
a wheat. Studies havee also
as w d ed why that old box
wondered
linked
l its peptides
p p too a reduced
of Jordrdans tastes like the
r off hypertension
risk yp n and cancer..
c dboard it’s packaged in?
cardb
“Granola
“Gr should be stored d
iv)) OATS
The breakfast
f club b’s
b most p popular
p in an air-tight kilner jar
g
grain bboasts hhealtlth
thy sugars calledll d (£3
(£ lakeland.co.uk); it will w
beta-glucans
g (whhhich regulate
g blood keep
k for two months,” ssays
g
glucose), plus maaanganese for f
Wu. “Use these to store leftove ftover
eff c e t carb
efficient c b meet etabolism.
bo s Wuu
ad
advises naturall, steel-cut
l oats toppings, too – nuts left out in
for natural,, steeel-cut
e abs.. the open go stale very quickly.”

32 MEN’S HEALTHH MENSHEALTH.CO


H.CO.UK
UK
UK
10
GREAT BOWLS
OF FIBRE
11
BEST BAR
NONE A
03
SUPER BOWLS
When following a cereal
recipe, see the amount of
water as a guideline, not law.
“If it looks lumpy, add more
liquid. Grains can take on a
surprising amount of water,”
says Wu. “It also depends on
how creamy or al dente you
want your oats or amaranth.
Cook to your own preference.”
As for granola, spare your mix
the blackened oven tray you
use for roasts and bake it on a
reusable non-stick mat. Once
you’re geared up, get stuck in
with Wu’s recipes below.

i)) QUINOA YOGHURT


YO BERRY BLAST iii) HONEY AMARANTH NUT CRUNCHH
SERVES 6-8 METHOD SERVES 2 MMETHODO
CEREAL KILLER • Olive oil, glug Prep a week’s worth of breakfast on • Amaranth,
th 100g Th
This nut crunchh can be
b eaten hot h
On the run? Get away • Honey, 100g Sunday night. Whisk the oil, honey • Sea salt, 2 pinches or cold and d you
ou can refrigerate
refrige it
with instant energy • Salt, pinch and salt, then add the quinoa flakes. • Honey, 1-2tsp for up to five days, so don’t be afraid
and a hefty protein hit • Quinoa flakes, 300g Bake at 150°C for 25-20 minutes, • Banana, sliced of bulk cooking in advance. Bring
• Berries, 100g tossing every seven minutes for an • Almonds, pecans and the amaranth to a boil in 375ml of
FRUIT AND NUT FLAPJACK • Vanilla extract, ½tsp even, golden roast. Let it cool for walnuts, 45g salted water. Simmer for 15 minutes,
BREAKFAST BAR (MAKES 12) • Greek yoghurt, 150g 20 minutes, then tip it into your jar. • Almond butter, 2tbsp then remove from the heat. Drizzle
• Raisins and chopped • Desiccated coconut, The next morning, mash the berries • Chia seeeds, sprinkle with honey, cover and rest for five
prunes, 80g each 1tbsp with the dash of vanilla and serve mi utes Ser
minutes. Serve with banana, mixed
• Flaked oats, 240g • Sunflower seeds, it with your flake-bake and yoghurt, nnuts,, almond butter and seed
seeds. The
• Desiccated coconut, sprinkle topped with coconut and seeds. g k
gym won’t know h
what's hhit it.
sliced almonds, walnuts,
80g each
• Cinnamon, 3tsp
• Maple syrup, 80ml
• Lemon and orange,
zest of each
• Almond butter, 80g
• Coconut oil, 75g
• Banana, 180g
FOOD STYLIST: JACK SARGESON | VOGUE BAKING MAT NISBETS.CO.UK

• Pumpkin, sesame and


sunflower seeds, 50g each
WORDS: SCARLETT WRENCH | PHOTOGRAPHY: LOUISA PARRY

STEP 1
Heat the oven to
180°C. Line your
pan. Soak the
prunes and
raisins in warm
water for five
minutes. Drain.

STEP 2
Combine the oats,
nuts and spices.
Blend 60ml of
syrup with zest,
almond butter, oil,
banana and fruit. iii) COCO-GRANOLA
O O G O RICE PUFFSS iv) MILLET MISO POWER PORRIDGE
Add to dry mix. SSERVES 8-100 METHOD
M O SERVES 2 METHOD
• Puffed rice, 200g S
Some more bulk cooking. • Millet,
g 100g Toast the millet for three minutes,
STEP 3 • Jumbo
J oats, 100g
g Combine
C the rice,, oats,, • White miso paste, 1-2tsp then add 750ml of water and the miso
Press the mix into • Sliced almonds, 30g n
nuts, seeds and coconut in • Tamari gor soy sauce, and simmer for 20-25 minutes. Add
the pan. Bake for • Whole
W hazelnuts,, 30g
g a bowl,, then whisk the oil,, 1tsp tamari and sesame oil. Meanwhile,
335 minutes, then • Pumpkin seeds, 60g syrup and salt. Add to the dried mix • Sesame oil, ¼tsp toast the nuts and seeds. Poach the
driz
drizzle with the • Desiccated coconut, and spread on the tray. Bake at 150°C • Almond flakes, 40g eggs for just over two minutes (swirl
rest of the syrup 30g for 25-30 minutes, mixing every • Sesame seeds, 2tsp gently boiling water and drop the egg
and
a top pwwith • Vegetable oil, 50g seven minutes for a golden roast. • Eggs, 2 in the centre). Top the millet with the
seeds Cook five
seeds. • Maple syrup, 85g Cool for 20 minutes before storing, • Spring onion, sliced egg, nuts, seeds and onion. This is
minutes lolonger. • Sea salt, pinch or serve with a milk of your choice. • Salt and pepper how we like our eggs in the morning.

MEN’S HEALTH 33
A 12
SHAKE OFF
BELLY FAT
13
RAISE YOUR
BAR
14
PILLS THAT
PAY OFF
15
ARMY
SURPLUS

MUSCLE NEWSFEED 05.2016


DRUGS TEST

SCULPTING RUGGED LITTLE PILLS

ABS THE Shakes aren’t the only way to grow


muscle, but some pills work harder
than others. MH grades the claims

NEW WHEY
Yes, protein supps build
SURPRISE PACKAGE
MEN’S HEALTH LAB VIT D3
Scientists have discovered
bulk, but your favourite receptors for the sunshine vit
in your muscles that, when
training partner just activated, flick a protein
added a fat-burning switch to bulk up biceps fast.
flavour to its mix Size •••••
Lies •••••

W
hey protein is
a bona fide Men’s MASS APPEAL
Health all-star. PHD BETA-ALANINE
Despite the recent Some say that it suppresses
rise of hipster vegan proteins HGH, but B-alanine is proven
(they’re the ones that taste like to pack on 2lb of extra lean
the inside of a dirty fish tank), mass after eight weeks of
whey remains the most popular, training. Pop for added pump.
and effective, muscle-building Size •••••
supplement. Of course, you
know all this. What you might
Lies •••••
not know, however, is that a chug PART-TIMER
on a shake is a useful ally when MYPROTEIN BCAA
you’re looking to shred, too. While they won’t add size
New research published in themselves, these building
the Journal of the International blocks will prevent muscle
Society of Sports Nutrition found section. This has twofold shrinkage – even if you’re
that men who went against the benefits: the news that a pot injured and not training.
standard protocol of protein plus belly is more dangerous than
carbs for muscle recovery, and overall obesity means protein Size •••••
instead opted for pure whey,
not only built new muscle, but
supps could be a boon to your
health; the fact that there’s
Lies •••••
burned more fat than their a more defined six-pack in the EMPTIEST PROMISE
comrades. Crucially, the study post is just a bonus. So whether HOLLAND & BARRETT
authors observed that shake- you’re looking to grow or shrink, TRIBULUS TERRESTRIS
induced fat loss was most where there’s a will to change Billed as a hormone booster,
significant around the mid- your body shape, there’s a whey. tribulus’ effect on strength,
testosterone and more has
been repeatedly debunked.
WORDS: TED LANE | ILLUSTRATION: PETER CROWTHER | *BY GUY VALENTINO

Size •••••
HOW TO PULL Behold the new pull-up world record: 5862 in 24 hours*. Inspired? Follow
Lies •••••
UP YOUR PB Brett Durney of Soho Fitness Lab’s plan and master this classic move

01/ Y DO MORE 02/ HOLD STILL 03/ BE NEGATIVE 04/ USE BANDS 05/ HANG OUT Biceps curls
Y-raises will help
strengthen your
A simple test:
jump up and hold
Most men are 30%
stronger in the
Every now and
then, take a load
Rest for 3-5min
between weighted
activate a high
shoulders for the on mid-rep until lowering phase of off with assisted sets – recovery is percentage of
initial lift. Lie face failure. Repeat the move. Skip the pull-ups. This key. Rep in the muscle fibres in
down on an incline three times. This hard bit and focus ensures you can 4-6 range to
bench and lift puts your muscles on lowering under lift under control increase pure
your arms
dumbbells to make under max strain control from the and complete a full strength until American Council
a ‘Y’ above you. and ups strength. top of the rep. range of motion. you’re PB-ready. on Exercise

34 MEN’S HEALTH MENSHEALTH.CO.UK


THE DEVIL’S
ADVOCATE
16
SOFA SO
GOOD
17
MORTAL
COMBAT A
TAKE A SEAT FOR
AGetLONGER LIFE
comfortable: desk jockeying
won’t necessarily lead to an early
grave. With some simple lifestyle
upgrades, you can happily sit
down and stand the test of time

A
rmchair. Bus seat. Swivel
chair. Barstool. Sofa. Most of
us spend 50-70% of our time
sitting down, even though physical activity shields
we’re constantly being told that our comfy people from the health
chairs are killing us softly. We’ve heard problems associated with
that long periods of sitting are associated sitting around 1 .
with a 90% increase in the risk of death In fact, when you
from heart problems and a 49% rise in the unpick some of the
overall risk of dying prematurely. We’re other research, this
also told that watching three hours of TV trend becomes even
per day doubles our risk of mortality. more apparent. One
Controversially, the NHS now even says interesting study
that sitting down is, in itself, bad for your showed that time
health, regardless of how much other spent watching TV
exercise you do. But my team’s new was only associated
research suggests it’s time for a rethink. with a higher mortality
In a study with colleagues at the risk in people who weren’t
University of Exeter and University otherwise physically active. So
College London, we analysed data from if you live a bustling life, you can
5000 people aged over 16 to assess the still enjoy those boxsets guilt-free.
link between It seems that TAKE STEPS TO improve your cardiovascular health.
all forms of “It seems that what really what really AVOID HAVING ONE Research has even shown that fidgeting at
FOOT IN THE GRAVE
sitting and wrecks your health is a lack wrecks your your desk can lower your risk of death 3 .
mortality. And of activity, not how much health is a lack of Many of the problems we’ve all been
guess what? physical activity, worried about lie in a lack of physical
Resting on
time you spend seated” not how much activity, not from sitting down. If you
your derriere had absolutely no effect on time you actually spend sitting down. asked me whether I think sitting raises
mortality risk. Even when we accounted So, how can you stay physically active your risk of dying, regardless of how much
for factors such as age, diet, smoking and if you have to work at a desk five days exercise you do, the current evidence
WORDS: MARK BAILEY | PHOTOGRAPHY: ROWAN FEE | VISU CHAIR VIADUCT.CO.UK

alcohol consumption, no link was found. a week? First, you need to understand suggests no. The truth is we have multiple
So why are our results different from what physical activity really means. The opportunities, daily, to be more active –
the conclusions of the NHS? It could be scientific definition is any movement of but only one opportunity to cancel that
because the people we analysed – all the skeletal system that results in an treadmill desk order before it’s too late.
London civil servants – live more active energy expenditure above normal resting
lives than the majority of the population.
The data shows they walk more often each
levels. Research suggests even regular
strolls – to meetings, around the office
> THE DEVIL’S DETAILS
day and engage in more physical activity, or in the park at lunchtime – can protect
possibly due to the challenges of getting against any harmful effects of your 9-5.
around central London. It seems that, In fact, one study showed short walks can
despite what the NHS suggests, regular actually reverse the vascular dysfunction
1 GO URBAN 2 TAKE 10 3 STAMP ON IT
International Journal A study by the Uni of Canadian research
– such as reduced blood flow and
of Epidemiology Missouri proved that found tapping your
SATAN’S LITTLE HELPER increased stress on the artery walls – research suggests just a 10-minute walk foot for 100 counts
Dr Richard Pulsford is a caused by inactivity 2 . Another study an active commute can undo the harmful per minute aids heart
lecturer in physical activity revealed that ‘incidental physical can protect desk effects on your heart health: the same BPM
and health at the University workers from the risk caused by six hours of as top export Bieber’s
of Exeter. Rest at ease. activity’ as insignificant as walking over
of a sedentary job. consecutive sitting. Love Yourself.
to a colleague instead of emailing can

MENSHEALTH.CO.UK MEN’S HEALTH 37


WILL YOUR
CARDIO STAMINA
SINK OR SPIN?
The new cycle class is making AQUACYCLING
deep impact. MH takes the plunge MH’S LAB RAT
to see if aquacycling holds water DEAN STATTMANN
STATS 6FT 2IN, 79KG
FITNESS LEVEL HIGH

W
ith its hydroponic roots in
Paris, the latest workout trend TOOLS SWIMMING POOL,
to wash ashore in the UK is an AQUABIKE
easy target for fad sceptics. COST £20
Aquacycling – also known as poolbiking, AQUALLURE.CO.UK
hydrospinning and a host of other names
– is pretty much what it sounds like: DISCIPLINE
a submerged stationary cycling class. STATIONARY CYCLING
The fact that it is surfacing just as the IN WATER
popularity of indoor cycling studios, like TEST STATION
Psycle, Boom Cycle and 1Rebel, is rising AQUAALLURE, QUAD
makes it easy to peg as an opportunistic CLUB AND SPA, LONDON
gimmick. But if the advertised benefits
are legit, it could make waves of its own.
“Training in water provides you with
a continuous lymphatic massage,” says
David Taylor, manager at the Quad Club
and Spa, where AquAllure holds classes. PHOTOGRAPHY: ROWAN FEE | BIKE AQUALLURE.CO.UK | ILLUSTRATIONS: ALCONIC
“This sends blood around the body and
back to the heart.” The result, confirmed
by a study published in Aerospace
Medicine and Human Performance, is
more bang for your beat, allowing you to CAN AQUACYCLING
train harder, recover faster and build TAKE YOUR FITNESS
endurance more efficiently than on land. TO A NEW LEVEL?
You’re also 90% lighter – water is almost
800 times denser than air – so there is
considerably less impact on your joints.
On paper, it’s a watertight sell, but we
dived in to find out if it delivers in practice.

38 MEN’S HEALTH
I
THE
18
RRIDING ON
WAVES
THE WA
TH W AVE
VE S A
THE TEST METHODS YOUR CL A S S P RIME R
When I show up for my first AquAllure
class at the Crowne Plaza hotel across MAKE YOURSELF WATERPROOF
the marina from London City Airport, Turn a placid pool into whitewater with this workout from AquAllure head of training David Lam
it’s clear this is not going to be a watery
version of the endorphin-wringing spin
classes I’m accustomed to.
There isn’t a dedicated, mood-lit
studio with club bangers thumping out.
At this early stage in aquacycling’s UK
odyssey, classes take place in shared
locations like this – a gym swimming
pool beneath fluorescent lights with
an iPod-powered portable guitar amp SINGLE-LEG SQUAT PLANK SUPERMAN FLUTTER
perched poolside. The seniors trading 3 sets of 15 reps 3 sets of 60sec 3 sets of 60sec
laps in the next lane are a nice touch, With one foot on a raised surface Set up with your forearms flat Lie face-down on the floor.
I think to myself. I hope they like Skrillex. behind you, lunge until your back and elbows directly under your Brace your core, raise your
In the lane reserved for our class knee touches the floor, then shoulders. Create a straight line limbs an inch off the floor and
are four bikes designed for purpose. The drive up through your front heel. from head to heels. Hips up! flutter them up and down.
barefoot pedals are bright blue paddles,
each with a thick red strap across the
top like a pair of garish flip-flops. But AT A GLANCE
they fit comfortably, and the
PRICED UNDER £20
flipper-like design is what
differentiates aquacycling OFFERED NATIONWIDE
from indoor spin. HIGH CALORIE BURN
There’s no resistance
knob; instead, the harder you TECHNIQUE ADVICE
pedal, the greater the force required. NO NEED FOR EXTRAS
Rather than matching our cadence EQUIPMENT FREE
with the music, the instructor, pacing like
a lifeguard, shouts out numbers along NO GYM MEMBERSHIP REQUIRED
a 1-10 intensity scale to tell us how hard FOR ALL LEVELS OF FITNESS
to work. I tire quickly but rejoice when MOTIVATING MUSIC
sprints are buffered by bikeless drills like
running from one end of the pool to the GROUP SUPPORT
other or grabbing onto the saddle for SCORE
flutter-kick planks. By the end of the
45-minute session I am exhausted and
dripping in sweat and chlorine. 8/10
USER FEEDBACK RUN TO THE WATER
DISCO DIVER
Riding to the music in a club-like
atmosphere is a huge part of
indoor cycling’s appeal. Spin
THE VERDICT other words, I didn’t push myself
junkies looking for a remotely
In total, I burned 695 calories – as hard, doubtlessly owing to the
similar experience, steer clear. not far off from the advertised comparatively sterile atmosphere.
800, but not as many as the 760 Credit where it’s due, the music
STILL WATER
The absence of a resistance knob or so I burn at Psycle, where during selection was on point – splashing out
takes hard-pushing hill climbs out the same timeframe my heart rate to Steve Aoki made my night – but not
of the equation – good news for averages 133 and maxes out at 178 being able to ride in time with the dope
some, surely, but an unfortunate (versus 110 and 163 at AquAllure). Delirious remix definitely held me back.
omission for spin masochists.
But that doesn’t necessarily mean That said, I’ve never slept better after
SMOOTH RIDE aquacycling isn’t just as good, or even a workout, which, based on anecdotal
Zero-impact pedalling plus
water’s hydrostatic ‘massage’
better than indoor spin. A closer look at accounts, seems to be a popular
allows for fast and furious the data from my MyZone HRM reveals benefit. For endurance athletes looking
exertion toward new stamina that my average effort at AquAllure was for an edge, this is where to dive in. For
frontiers without fear of injury. 58%, compared with 70% at Psycle. In the rest of us, an occasional dip will do.

MENSHEALTH.CO.UK MEN’S HEALTH 39


19
GENIUS IN
A BOTTLE
20
VIT BEFORE
YOU QUIT
MASTER
STROKE
21 22
GREEN
MACHINE A

HEALTH NEWSFEED 05.2016


DRAIN YOUR GLASS,
NOT YOUR BRAIN

73%The proportion
of people who
don’t know the
symptoms of
a stroke and
wouldn’t call 999
if they had them.
Look out for arm
weakness, slurred
speech and trouble
smiling. (But best
POSITIVE check you’re not
just drunk first.)
DRINKING
Despite what Westminster
UCLA

from previously cited links between


killjoys say, new research
WORDS: TED LANE | ILLUSTRATION: PETER CROWTHER | ADDITIONAL ILLUSTRATIONS: ALCONIC | ADDITIONAL PHOTOGRAPHY: GETTY/ISTOCK PHOTO

alcohol and improved health, scientists


suggests a tipple after work at the University of Copenhagen beg to THE BEST
differ. They have discovered that drinking FOOD YOU’RE
is what the doctor ordered a glass of wine a day appears to lower your NOT EATING
risk of death from Alzheimer’s by 77%.

A
nyone who has bewilderedly Researchers are unsure whether the
checked their WhatsApp the plonk itself has a protective effect or if
morning after the night before it’s simply the fact that people who drink
can testify to alcohol’s potentially moderately tend to have stronger social
deleterious – and socially speaking, fairly networks, and therefore improved brain
#9 SPIRULINA
dangerous – effect on memory. And now, function. To which our response WHAT? A nutrient-packed,
with new Department of Health guidelines is: frankly, who cares? Alzheimer’s is a health shop staple that
reducing men’s recommended weekly bigger deal than ever, with many experts looks and smells a bit like
limit by a third, you could be forgiven for predicting that incidence in men will fish food but, according to
thinking boozers need their heads tested. likely double every 20 years. In other new research, holds the key
But such puritanical talk is enough to words, protecting your grey matter has to curing your hayfever.
give a man a thirst. Despite government never been more important. So take WHY? With 18 million Brits
bods beginning to distance themselves a bottle home tonight to enjoy with your now suffering from hayfever
dinner – it might be the smartest thing every year, a daily dose of
you do all day. Great minds drink alike. spirulina suppresses your
immune response to pollen
by 34%, easing symptoms.
Nothing to be sniffed at.
MULTIVITS FOR MULTITASKS HOW? Bin the Benadryl and
Smart drugs may be on the rise University found that a simple invest in spirulina powder
in the UK, but nootropics such as multivitamin, taken regularly, is (£6 bulkpowders.co.uk).
modafinil can result in a class-A enough to reduce mental fatigue Take two scoops daily. Not
comedown. If you’re after a mental while boosting cognition. Add a fan of the taste? Mix it into
C
AB

edge, whether in the boardroom one to your morning routine and your whey shake – each
or during a pub quiz, Northumbria watch your brain gains multiply. serving has 3.2g of protein.

MENSHEALTH.CO.UK MEN’S HEALTH 41


TREND
23
GYM-CLASS
HEROES
24
VINTAGE
TRAINS A
SWEATING
OLD-SCHOOL
PREPPED FOR SPIRIT
PERFORMANCE
Retro college style has renewed
its gym membership. But while
the looks might be classic,
these modern upgrades are
in a league of their own

VARSITY BLUES
In a rare clash of trends,
old-school athletics and
bomber jackets are both
back in style. Intercept at
the intersect with a varsity
jacket – like this wool and
leather MVP – to get you to
and from workout class.
PHOTOGRAPHY: JULIAN BENJAMIN | MODEL: JACK GREEN | GROOMING: SABINE CHAMMAS | ALL BLACK CHUCK II FROM CONVERSE CHUCK TAYLOR ALL STAR

Reigning Champ Varsity


£304 reigningchamp.com

SWEAT EQUITY
BARREL ROLL From high-school sports
A ’70s locker room stalwart, teams to John F Kennedy,
the barrel bag is back. the fleece training jumper
Pick one up in stylish-again with V-patch detail has
scuba fabric and you’ll get warmed up more winners
double credit. The mesh RETRO FIT than Deep Heat. Gap’s
panels on this monochrome If you were lifting weights in all-new 100% cotton French
holdall give it a modern edge, the ’70s and you weren’t terry pullover deserves a
while also allowing your slipping into a thong to show spot in the trophy cabinet.
sweaty kit room to breathe. off your greased-up gains, Gap Sun Wash Crew
Asos Barrel Bag £21 then you wore sweatpants Sweatshirt £30 gap.co.uk
asos.com to the gym. This pair adds
a throwback heavyweight
cotton blend to modern
tapering and ribbed cuffs.
Champion Retro Joggers
£30 trapezeclothing.com

MUSCLE PAIR UP, BE AN DROP IT LIKE


WEAR UP ECCENTRIC IT’S HOT
MEMORY Aim to target Muscles can Use a weight
History really can opposing muscles, like lower more than they can you can lift for 8 reps.
repeat itself. Bulk quads and hams. Paired raise. Load a bar with 20% Rep to failure. Lower
up for summer sets make one stretch more than your max and weight by 20%. Repeat.
with these blasts as the other contracts, slowly lower. Let a spotter Do 3-4 sets. It’s called
from the past leading to greater gains. help on the way back up. a finisher for a reason.

MENSHEALTH.CO.UK MEN’S HEALTH 43


LEANER STRONGER PASTA
Upgrading the ultimate Neapolitan comfort dish needn’t be
a nutritional Italian job. With a few tweaks you can get away
with an extra portion of muscle and say ciao to love handles

GLADIATOR MUSCLE
ARM YOURSELF WITH EXTRA PROTEIN
Layer on new muscle without
developing a mozzarella midriff INGREDIENTS
• A red onion
with this beefed-up version • A red pepper
of the Italian classic. Cooked • Garlic clove
from scratch using intelligent • Olive oil, 1tbsp
ingredients, this lasagne • Lean minced
beef, 400g
contains a complete range of • Passata, 300g
protein, carbs and fats for • Mixed herbs,
optimum muscle growth and 1tbsp
recovery. Thanks to protein- • Salt and pepper
• 0% fat Greek
dense mince, Greek yoghurt
yoghurt, 200g
and antioxidant-rich pistachios, • Eggs, 2
each serving provides 91g of • Parmesan, 20g
biceps-bulking goodness.
The pasta and low-fat carbs BULK-UP
dished up by the carrot and EXTRAS
courgette combo will replenish • Carrots, 2,
chopped
your muscles, while the vitamin
• A courgette,
C in tomato sauce improves the chopped
body’s absorption of iron from • Dried egg pasta,
the mince, providing extra 8 sheets
energy and boosting oxygen • Pistachios, 20g,
crushed
delivery to your muscles. Prego?
BU

1079
LK BULK UP,
UP
CALORIES
88 g SLIM DOWN
91g
PROTEIN 35g
CARBS
LASAGNE
FAT
AL FORNO
> METHOD SERVES TTWO

1/ CHOP CHOP 2/ BEEF UP 3/ CHEAT SHEET 4/ MINCE, REPEAT


Slice the onion, pepper and Now brown the mince in the Making a good béchamel sauce Alternate two layers of your
garlic clove, plus the carrots same pan, stirring to ensure the is a dark art, and the end result chunky mince with lasagne
and courgette, then throw them meat is cooked. Then add the (though tasty) drips with fat. sheets, then top with the sauce,
into a pan containing heated passata and mixed herbs and Instead, whip up a healthy cheat parmesan and pistachios.
olive oil. Stir for a few minutes simmer for 20min. Toss in salt by mixing the Greek yoghurt Bake for 20-30min at 180°C,
as your vegetables brown. and pepper for seasoning. and eggs in a bowl with pepper. then serve. Buon appetito!

44 MEN’S HEALTH MENSHEALTH.CO.UK


25
ITALIAN
STALLION
26
SHED FAT
LAYERS A
THE TASTEMAKER
Name: Nigel Mitchell
Job: Nutritionist & consultant
Having worked with Team Sky and
British Swimming, Mitchell knows how 53g
to shrink cyclists and bulk swimmers. CARBS
Transform with his tasty recipes. 26
FAT
g
SLIM
74g
PROTEIN

DOWN
728
CALORIES

LEAN LAYER CAKE


MAKE FAT DISAPPEAR WITH SAUCE SORCERY
If you think lasagne has to
INGREDIENTS mean fat-drenched sauces
• A red onion
• A red pepper and mounds of belly-busting
• Garlic clove pasta, think again. With this
• Olive oil, 1tbsp bellissimo yoghurt and egg
• Lean minced sauce, lasagne lovers can enjoy
beef, 400g
• Passata, 300g the rich satisfaction without
• Mixed herbs, fretting about unwanted fat.
1tbsp The protein-packed mince
• Salt and pepper prevents post-workout hunger
• 0% fat Greek
yoghurt, 200g pangs, and the celery adds extra
• Eggs, 2 satiety for just six additional
• Parmesan, 20g calories, so you can wolf down
that tasty parmesan crust
guilt-free. The single layer of
SLIM-DOWN
EXTRAS pasta provides enough fuel to
• A chilli pepper power fat-zapping interval
• Celery stick sessions, while the chilli cranks
• Dried egg pasta, up your metabolism so your
4 sheets
body torches extra body fat
even when you’re sitting on
the sofa watching Serie A.

>
WORDS: MARK BAILEY | PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS

METHOD SERVES TWO


FOOD STYLIST: TAMARA VOS | ILLUSTRATIONS: BEN MOUNSEY

1/ SLICE AND DICE 2/ FIRE IT UP 3/ GET THE GREEK 4/ BUILD ’N’ BAKE
Start burning those calories by Add the mince to the same pan As with the bulk-up version of In an ovenproof dish, spread one
slicing the onion, pepper, chilli, as the veggie mix, stirring to this recipe, sidestep the diabolic thick layer of cooked mince, one
celery and garlic, then add to make sure it gets a nice even tan. béchamel sauce by using Greek layer of pasta sheets and a top
a pan with some heated olive oil. When browned, add the passata yoghurt instead. Simply mix two layer of sauce and parmesan.
Stir regularly to avoid burnt with some mixed herbs, salt and eggs with the yoghurt in a bowl, Bake in an oven set to 180°C for
garlic and blackened celery. pepper and simmer for 20min. then season with salt and pepper. 20-30min, serve and devour.

MENSHEALTH.CO.UK MEN’S HEALTH 45


PEAK NO PRINCE OBERYNS
WERE HARMED IN THE
MAKING OF THIS FEATURE

STRENGTH
COVE R M O D E L M U SC LE
HAFTHÓR BJÖRNSSON

HAFTHÓR BJÖRNSSON IS THE


THIRD-STRONGEST HUMAN
ON THE PLANET. BUT YOU
WILL MOST LIKELY KNOW
HIM AS ‘THE MOUNTAIN’
FROM GAME OF THRONES,
THE FEARSOME BEHEMOTH
WHO GRABBED THE WORLD’S
ATTENTION IN HIS MIGHTY
HANDS AND CRUSHED IT.
MEN’S HEALTH SPOKE TO
THE HERCULEAN FATHER
OF ONE AT HIS HOME IN
REYKJAVIK AFTER HIS
MORNING GYM SESSION.
BUT BEFORE WE START,
A LITTLE LEGEND…
WORDS BY JAMIE MILLAR
PHOTOGRAPHY BY CARLOS SERRAO
COVE R M O D E L M U SC LE
HAFTHÓR BJÖRNSSON

TO CALL IT MERELY
A LOG – NEARLY 10M
LONG, WEIGHING 650KG
– IS LIKE CALLING A GIANT
REDWOOD A TREE picture of him tearing his T-shirt in two
like a bearded, anaemic Incredible Hulk.
Technically accurate, sure, but not quite “Nothing Can Break Me!!”
doing it justice. Like a giant redwood,
the record for carrying this monstrosity BRUTE FORCE
has stood for 1000 years. Legend has it Despite the absence of any previous
that, after 50 men helped him get the log acting experience, Björnsson’s credentials
in place, the holder, fabled Viking Orm to embody Game Of Thrones’s ‘The
Storulfsson, managed three steps. On the Mountain’ are obvious. Nevertheless,
third step, his back broke. when the professional strongman was
To call Hafthór Björnsson – over 2m contacted about taking the role, he wasn’t
tall and 185kg – just a ‘man’ doesn’t sure. “When I saw the email, I thought it
quite do him justice, either. But stood was a joke,” says the 27-year-old father,
there, the mountainous Icelander looks whose daughter, we assume, wins all
like an ant beneath a matchstick. He dad-based playground arguments.
screams to the assembled onlookers “I was already a big fan of the series; I’m an
– to the gods, to himself – and grasps even bigger fan now, because I know how
the thick ropes that bind the log. Slowly, much work goes into it.” Björnsson thus
almost imperceptibly, the log rises from became the third actor in four seasons to

STYLIST: ABENA OFEI | MAKE UP ARTIST: GUDBJORG HULDIS | DRESSER: ERNA BERGMANN | PRODUCER:
ADA BENJAMINSDOTTIR AT REPUBLIK FILM PRODUCTION | PRODUCTION ASSISTANT: YR INGOLFSDOTTIR
the scaffold, as a pressure that could play the hitherto minor role of Ser Gregor
grind most vertebrae into dust transfers Clegane. (GoT has almost as few qualms
to Björnsson’s spine. He takes three about recasting characters as it does
steps. He feels like his back is going to about killing them.) An 8ft brute, Clegane
break. Nevertheless, he takes a fourth is dubbed ‘The Mountain That Rides’.
step. And then a fifth. Although in Björnsson’s case, you suspect
All at once, Björnsson releases his his steed would suffer the same fate as
grasp and effortlessly vaults the scaffold Orm Storulfsson.
with an athleticism that belies his frame, The programme makers were looking
crying “history” over and over again at the for an expanded actor to replace the
top of his lungs. He has taken his indelible two previous beanpole incumbents
BJÖRNSSON’S 12,000
place in the strongman sagas. But his for a pivotal fight scene. They needed
KCAL-A-DAY DIET DEMANDS
A STRONG STOMACH eternal spot in the dining hall of Valhalla, someone who would dwarf his opponent
alongside the Norse god-king Odin and horizontally as well as vertically. They
those fallen Viking warriors deemed needed someone who could (lunch-
worthy of honour, will for now remain spoiler alert!) crush a man’s skull with his
unfilled. In the meantime, Björnsson’s bare hands like an overripe cantaloupe.
stomach must be sated with a kilogram And they also needed someone who could
of steak, and the histories updated. swing a broadsword the size of a human.
This being February 2015 and not 1015,
chief among those is Instagram. “Nothing
Can Stop Me!!” he posts alongside a

50 MEN’S HEALTH MENSHEALTH.CO.UK


STRONG-ARM TACTICS:
COULD THIS BE
THE NEXT ARNIE?
COVE R M O D E L M U SC LE
HAFTHÓR BJÖRNSSON

(Not only was Björnsson the only one


on set who could lift it, he wielded it
one-handed.) The audition was therefore
somewhat unconventional. “They asked
me if I was strong enough to pick one of
the guys up,” says Björnsson. “I gave it FEEDING THE
a try and he felt very light. They were
surprised at how easily I lifted him LEGEND
overhead.” Aside from his prodigious
size and strength, Bjornsson had another
For a professional
attribute: “I can move well for a big guy;
strongman, eating is
that would look more awesome on TV.”
a full-time occupation:
Since thumbing his opponent’s eye
currently Björnsson
sockets like a bowling ball, The Mountain
consumes around 10,000-
– wounded and poisoned – has only been
12,000kcal a day. Here’s
seen in glimpses. Björnsson is sworn to
what that looks like:
secrecy regarding plot details, but the
appearance in the season five finale When he wakes up
of a 6ft 9in, zombie-like armoured mute 6-8 eggs
is a clue. At least Björnsson won’t have
many lines to worry about: when you’re Two hours after that
new to acting – and English – dialogue Shake with 200g oats,
can be more daunting than a 650kg log. strawberries, banana,
“I was definitely more nervous with protein powder and
acting,” says Björnsson. “But I did my peanut butter
homework. If you’re dedicated, it’s going
to pay off.” While he’s bulking out his Two hours after that
400g chicken breast with
filmography, with both Swedish zombie
film Zone 261 and British gangster film
Devilish Deeds slated for later this year,
sweet potatoes and greens
“I WAS
he’s not trying to become the next
Arnie just yet. “It would be a great
During training
A protein shake mixed
with creatine
DEFINITELY
MORE NERVOUS
honour,” says Björnsson. “He was the
best-ever in bodybuilding. I like acting
but I still have something to prove. I want After training

WITH ACTING,
to win the World’s Strongest Man title. Meat with rice or
That’s my priority.” potatoes and greens

BALLING HARD
Björnsson wasn’t always so mountainous.
Two hours after that
Fish with sweet potatoes
and more greens
BUT I DID MY
HOMEWORK. K
Although he ascended to his current
altitude by age 16, his physique was more
Before he goes to bed

IF YOU’RE
basketballer than behemoth: indeed, he
represented Iceland at U17 and U18 level. Casein protein
But he was reduced by injuries, some of

DEDICATED,
his own making. “I was a bit crazy and
trained a lot, probably three times a day,”
he says. “Before school, then afterwards,

IT’S GOING
plus I was lifting at night.” A spell as a pro
baller in his homeland’s first division was

TO PAY OFF”
curtailed at 20 by surgery on his ankle.
“I was very sad. I wasn’t sure what the
next step was,” he says. “Then I started
training more in the gym. I’ve always
enjoyed lifting heavy; I saw extremely BJÖRNSSON ON
good results.” He ran less and ate more: HIS WORK ETHIC
“I just got hooked, seeing how strong I got
and how much my body changed.” In
GUTTER CREDIT

two years, he almost doubled in weight.

52 MEN’S HEALTH MENSHEALTH.CO.UK


BJÖRNSSON DWARFS
HIS RIVALS – BOTH
PHYSICALLY AND
PROFESSIONALLY
“AT LEAST FOR
ME, VARYING
MY TRAINING
WORKS BEST:
I’VE IMPROVED
EVERY YEAR”
BJÖRNSSON ON HIS
WORKOUT PLAN
COVE R M O D E L M U SC LE
HAFTHÓR BJÖRNSSON

ALL THE MOUNTAIN’S


CHALLENGES ARE MET
WITH STONY RESOLVE
between one hour and three, depending
on how he feels. For that reason, he
doesn’t have a ‘routine’. “You have to mix
Nevertheless, he can still dunk and the up your training,” he says. “When people
NFL’s Indiana Colts once tried to sign him. ask me about my routine, it’s hard to say
Björnsson picked up strongman like because I change it every week.” This ad-
he does everything else: all too easily. hoc approach has helped The Mountain
“Two of my friends were competing so avoid plateauing. “If you always train the
I decided to give it a try,” he says. “In my same way your body gets used to it and
first competition, I realised I had a lot of you stop seeing results after a few weeks.”
potential.” That was at Iceland’s Strongest
Viking. Björnsson rang up the organiser FIGHTING SPIRIT
Magnús Ver Magnússon, a four-time It’s a principle that he and Arnie apply
World’s Strongest Man winner in the ’90s, outside the gym. “It’s the same with life,”
the day before and asked if he could join; says Björnsson. “If you get stuck in the
Ver Magnússon agreed. Without specific same routine, you’re never going to get
training, Björnsson won one event and better. So you have to do something else to
set an Icelandic record for stone carrying. be more successful in life.” He’s certainly
That’s more impressive than it sounds: not afraid of life’s gauntlets, whether it’s
although Iceland has a population of just throwing down against the Red Viper
323,000 people, no other country can or The Notorious UFC champ Conor
boast two four-time winners of World’s McGregor. A video of the pair sparring did
Strongest Man. Björnsson has finished on the rounds on social media a few months
the podium for the last four years in a row, ago. “I was in Ireland shooting for Game
finishing second in 2014 and third in 2011, of Thrones and my friend [Icelandic UFC
2012 and 2015. He’s been crowned Europe’s fighter] Gunnar Nelson was training in
Strongest Man for the last two years. Dublin with Conor,” explains Björnsson.
Björnsson now trains at a gym in “I asked if I could check out a session.”
Reykjavik run by Ver Magnússon called Despite the kind of glaring weight
Jakabol. Literally translated, it means category mismatch not seen outside of
‘nest of giants’ and is the locus of Iceland’s Rocky films, McGregor appears to come
THE BIG NUMBERS huge strongman culture. The gym was off better. “I knew he had a big fight
previously operated by the other four- coming up, so I was gentle with him,”

450
Björnsson’s current time World’s Strongest Man winner, Jón says Björnsson, modestly.
max deadlift in kg: Páll Sigmarsson, who died there of a Perhaps it’s the genetic inheritance
roughly the weight of heart attack while deadlifting. A sign on from Viking warriors that explains why
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an adult grizzly bear. the wall reads ‘no pussies’ in Icelandic. Iceland’s athletes dominate strongman
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Björnsson translates Located in a supermarket car park, it’s not competitions and the CrossFit Games. Or
as ‘bear’s son’: insert the sort of place where you sit on the spin why its menfolk live longer than any other
‘bear gains’ jokes here. bike for half an hour browsing Facebook. – an average of 81.2 years. “My father is
“It’s more of a raw, powerlifting gym,” tall and strong, so is my grandfather,” says
says Björnsson. “It helps to have guys Björnsson. “Although I’m the only actual

385
What Björnsson can
squat in kg: about the around you who have the same goals.” athlete, my family is very athletic.”
same as nine toilets, You might imagine that, like Mike Tyson Possibly it’s the effect of the fight for
or 150 bricks – about at his peak, Björnsson would struggle to survival on the psychology of those early
enough to build an find volunteers. “Not really,” he says. “The settlers and subsequent generations,
outhouse to put one of best training partner isn’t the guy who is rather than their physiology. “When
those loos in at least. the strongest; it’s the guy who motivates we want to be successful at something,
you and helps you to get better.” we work really hard,” says Björnsson.
Or, perhaps a proverbial environmental

230
Yes, we asked: “How
much do you bench,
MIND OVER MATTER factor is the source of their collective
For Björnsson, strength is the priority, strength; of Bjornsson’s mythical power.
bro?” This was his
more so than size. (“I’m 185kg now; “It’s something in the water,” he adds.
answer, in kg. That’s
I’ve been up to 205kg, but I didn’t feel “It’s so clear and powerful. I believe we
the same as two rugby
good.”) He’s in the gym six times a week, get extra energy from it.”
union forwards from
occasionally more. “Sometimes I go in the
the last World Cup.
mornings and I do stretching or cardio
as well,” he says. “It depends on what TURN FOR BJÖRNSSON’S
I’m training for: do I need to have more STRONGMAN WORKOUT
endurance, or be stronger?” Björnsson’s
training sessions can last anywhere

MEN’S HEALTH 55
COVE R M O D E L M U SC LE
HAFTHÓR BJÖRNSSON

1/ LOG LIFT 2/ LOG CLEAN AND PRESS


4-5 SETS OF 2 REPS 4-5 SETS OF 2 REPS
Drive through your heels to lift, then pull Similar to the previous move, but this
the log into the crook of your hips (A). time you want to lift the log explosively,
Lift it to your chest, then press overhead ending with it in a rack position across
(B). Work up to using your 8-rep max. your shoulders (A). Press overhead (B).

B B
A

A MOUNTAIN
OF WORKOUT
BJÖRNSSON 3/ MILITARY PRESS 4/ DUMBBELL SHOULDER PRESS 5/ OVERHEAD TRICEPS EXTENSION
DOESN’T HAVE 3 SETS OF 5 REPS 2 SETS OF MAX REPS IN 30SEC 4 SETS OF 10 REPS
A SET ROUTINE: From your chest (A), press overhead (B). Stand or sit with your back supported Hold the end of a dumbbell with both
THIS IS WHAT Your hands should be wide, so your and ask your spotter to help you position hands. With arms extended overhead
HE DID THE DAY elbows are bent to 90 degrees at the mid- the dumbbells as shown (A). Press up (A), lower until your forearms touch your
MH MET HIM. point. Björnsson adds resistance bands. until they touch (B), then slowly lower. biceps (B). Use your tris to lift back up.
REMEMBER
THAT HE’S A
PROFESSIONAL
STRONGMAN – A
WE’D ADVISE A
YOU TO START B
B
VERY LIGHT B

AND WORK UP
A

6/ TRICEPS PUSHDOWN WITH BANDS 7/ PULL-APART WITH BANDS 8/ LATERAL RAISE


4 SETS OF 10 REPS 4 SETS OF 12 REPS 4 SETS OF 15 REPS
Attach a high resistance band and grab Targeting the rear delts and rhomboids, Start with weights by your side, palms in
the other end (A). With elbows tucked in, this is great for strongmen and salarymen (A). With arms bent and a forward tilt in
pull down and apart so your hands finish alike. Pull the band apart,
p , squeezing
q your handss, raise to shoulder level (B)
(B). NB
up by your sides (B). Return and repeat. y shoulder
your h ld bl blades
d (A)
(A). Retuurn (B). Legends usse muscle, not momentum..
ILLUSTRATIONS: BEN MOUNSEY

A B
B A

A
CUT OUT AND KEEP

MENSHEALTH.CO.UK MEN’S HEALTH 57


NEW!

Nutritious meals
for men, with taste
Quick and flavoursome high-protein dishes
created by the experts at Men’s Health

Find us in the frozen aisle at

From 11th April


TIME
WORDS BY TED LANE / ILLUSTRATION BY PETER CROWTHER / PHOTOGRAPHY BY JOBE LAWRENSON

MAXIMISING
I S I N G LLIFE’S
IS I F E ’ S GGREATEST
R E AT E ST LLUXURY
U

03
MINUTES TO BOOST
FERTILITY & SLASH T
here is a consensus among
fertility experts that we men
of the Western world have
less lead in our pencils than
our fathers. Where the consensus
YOUR CANCER RISK falls away (and where the Daily Mail
is wont to steam in) concerns the
reasons for this decline. But be it
laptop radiation, non-stick frying
pans or skinny jeans, the shortfall
is hurting more than just your
hopes of siring a footballer. The
University of Utah has found that
men with abnormally low sperm
counts are 10 times more likely to
develop testicular cancer.
If hard facts like this leave you
feeling flaccid, get yourself to the
kitchen. A study in Fertility and
Sterility found that consuming
a combo of zinc and folate is the
best way to improve your sperm
count. Now, while a diet of oysters
and broccoli would satisfy these
requirements, it’s not exactly
sustainable. Instead, a granola
breakfast should stiffen your
THE BEST FORMULA
FOR IMPROVING
resolve. Simply mix rolled oats
YOUR SPERM COUNT with a selection of seeds, plus
a liberal splash of honey and maple
syrup, before baking in the oven.
Have it with milk and take a bite
out of your cancer risk – all in the
time it takes to empty your bowl.

MENSHEALTH.CO.UK MEN’S HEALTH 59


NEW!

Nutritious meals
for men, with taste
Quick and flavoursome high-protein dishes
created by the experts at Men’s Health

Find us in the frozen aisle at

From 11th April


TIME

40
SECONDS TO GET 15%
STRONGER WITHOUT
S
tretching is a grey area
of physiological science,
as we’ve stated on these
pages many times before.
For every cardiohead who swears
by its virtues, there’s a study
to suggest that touching your
toes counts for diddly squat.
Stretching on the weights floor,
however, appears to be a different
matter entirely, and it’s here that
the science goes from opaque
LIFTING A WEIGHT to just plain weird.
Brazilian scientists have
discovered that stretching the
muscles opposite to the ones
you’re about to use provides
an instant strength boost
that’ll help you pump out 15%
more reps. Let’s put that into
context for a minute. It means
that if you’ve booked in a heavy
session at the bench, the best
thing you can do is loosen up
your lats first. Likewise, a series
of heavy biceps curls will be
well-served by a preliminary
KEEN TO STRETCH tug on the tris.
YOUR REP COUNT? These are not one-off benefits,
PULL THE OTHER ONE
either: continue stretching your
antagonistic muscles for 40
seconds during rest periods and
you’ll maintain the 15% strength
increase over every set. Which is
well worth remembering the next
time you’re training without a
spotter and those final few reps
are starting to rattle. Opposites
attract bigger gains, it seems.
MH PROMOTION

RESEARCHERS
AT GLASGOW UNIVERSITY
FOUND MENTAL HEALTH
IMPROVED BY 50% MORE
WHEN EXERCISING
OUTDOORS

CORE CONSTRUCTION
Slendertone Connect targets each
of these four abdominal layers so you
can create stronger abs from four weeks.
Slendertone and MH partnered up to
show you how at: menshealthuk.co.uk/

SUPERCHARGE YOUR superchargeworkouts

TRANSVERSUS ABDOMINIS

TRAINING STRATEGY
JUST BEYOND YOUR DOORSTEP IS A FITNESS JUNGLE
The deepest layer, running from your
diaphragm to your pelvis. Supports the
spine – ergo every single movement.

INTERNAL OBLIQUES
Assists the TVA, with the special task of
WAITING TO TRANSFORM YOUR WORKOUTS. HERE’S OUR maintaining posture during torso rotation.

*STRONGER ABS FROM FOUR WEEKS OF SLENDERTONE-ASSISTED WORKOUTS, UNIVERSITY OF WISCONSIN


GUIDE TO MAXIMISING YOUR OUTDOOR TRAINING
RECTUS ABDOMINIS


t’s time to look at those monkey bars you can harness the science of stronger Meet the ‘six-pack’. Not just for show, this
and park benches in a new way. In your abs whenever and wherever you train*. Hollywood prerequisite also generates
local park or on your route to work Bruce would be proud. power and aids multi-directional movement.
there’s an exercise circuit just waiting See how to supercharge your workout
to provide an enticing alternative to the for a more powerful core at: menshealth. EXTERNAL
gym. Think box jumps on a park bench. co.uk/superchargeworkouts OBLIQUES
Chin-ups in the playground. TRX planking These visible
beneath your own personal tree (for more ‘side abs’ are
powerful plank variations, watch our core
workout videos). That montage in your
VEG THAT PACKS A PUNCH pivotal to
frontal and
mind gets even better. According to A trio of spring foraging finds to fuel
lateral bends.
a recent study at Glasgow University, your toughest workouts
pairing your workouts with a hit of
vitamin D also increases the mental 01/ SEA BEET
A coastal ancestor of beetroot that looks like
benefits of exercise. wild spinach, sea beet is packed with nitrates
You can even get science on your side to supercharge your oxygen capacity.
and follow in the footsteps of Bruce Lee Revolutionise your core workout with Slendertone
and Mohammad Ali by unleashing the 02/ HEDGE GARLIC Connect Abs, the smart way to tone –
visit slendertone.com/connect
core-strengthening potential of electric The king of heart health, this form of wild garlic
muscle stimulation (EMS) throughout can be harvested from urban hedges to drop
your blood pressure and extend your lifeline.
your workout. Slendertone Connect’s
abs-activating belt is designed to pack 03/ WILD RADISH
extra punch, combining EMS with Often written off as a weed, wild radish is full
interactive mobile app technology so of folates that repair cells and tissues faster.
TIME

24
HOURS TO FORTIFY
YOUR HEART WITH
MILK CHOCOLATE

F
or devout Christians, the
Easter egg is a potent
symbol of the resurrected
Jesus’ empty tomb, a fertile
vessel giving birth to new life. To
the rest of us, however, it more
closely resembles four cheat days
rolled into one 24-hour block.
Of course, dark chocolate has
for some time been regarded as
the prodigal son of confectionary,
a reformed nutritional sinner Freddo bars
welcomed back into the flock of to you and us –
clean eating on account of its lowers your chance of
antioxidant profile. Poor, sugary, death from heart disease by
milk chocolate, on the other hand, 25% and your stroke risk by 23%.
is still considered the wanton Those polyphenols beloved of THE SINNER IS SAVED!
harlot of the corner shop. Green & Blacks evangelists? INDULGE TO YOUR
Until now, that is. University Turns out there is (almost) equal HEART’S CONTENT
of Aberdeen researchers have benefit in your bar of Dairy Milk.
chanced upon a sweet deal that Admittedly, we can’t promise it
will make Easter binges guilt-free. will do much for your six-pack;
The study, in Heart journal, found neither are we suggesting KitKats
that enjoying 100g of milk are the new kale. But there’s some
chocolate a week – that’s five virtue to be found in an Easter
Monday sugar coma. In your heart
of hearts, you know it’s right.
MH PROMOTION

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THE MIND
GAMES
PERFORMANCE IS ALL IN THE MIND.
BECOME A RUNNING
MASTERMIND
@thestrengthtemple
USE YOUR HEAD TO GET AHEAD PT and speed expert Richie
Norton is a man who knows
exactly how much grey matter
matters. Use his duo of tips to
unleash your true potential.
Deep breath


here’s one difference between prep that will keep your legs pumping. “Focus your attention solely on your
smashing your personal best Psychological techniques will give you breath when you’re running. This will
and falling short; between the confidence and drive you need block everything else out and keep
nailing your nutrition and to unlock everything your body is you focused on what really matters:
yourself, your mind and your goals.”
succumbing to junk food capable of. As much as 90% of any
binges; between going that extra mile challenge is mental. It’s time to step Visualisation
and going home. It’s all in your head. off the treadmill and train your brain. “Starting to flag? Visualise your
finishing point and how you’re going to
New Balance knows that your greatest Head to menshealth.co.uk/ feel when you’ve crossed the finishing
competitor is your own brain. Always toughestopponent for videos line.” The adulation. The endorphin hit.
remember: #IAmTheCompetition. Get and more tips from Richie Norton That boiling hot shower. Sounds good,
your head right and your body will on how to train to improve your right? Now... get there faster.
follow. When you’re feeling fatigued and mind game, boost your strength,
need to push harder, it’s your mental and recover faster.

LEARN HOW TO TRAIN YOURSELF AT NEWBALANCE.CO.UK/TOUGHESTOPPONENT #IAMTHECOMPETITION


TIME

10
DDAYYS TO STEEP UP
Y UUR ENDUURANCE
YOU
E
PO, or erythropoietin
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f
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WITTH
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b dl put into three
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g pprepared
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TREK EMONDA 5 CARBON RACER BIKE WITH SHIMANO 105 GROUPSET SOHOBIKES.CO.UK | ADDITIONAL PHOTOGRAPHY: GETTY

A A FEW BREWS TO YOUR


ADD
PREP AND YOU WON’T
BBOTTLE IT ON RACE DAYY
MH PROMOTION

THE BIG
HITTER
TAKE A LEAF FROM CHARLES-EDOUARD
RUSSO’S BOOK AND SPRITZ YOURSELF
WITH THE DYNAMIC ENERGY TO MEET
YOUR FULL POTENTIAL ON THE COURSE


rench professional golfer and all-round
sporting extraordinaire Charles-Edouard
Russo is the physical embodiment of EAU
DE LACOSTE L.12.12 Rouge. Quietly POWER PLAY
confident, he attributes his success to an unshakable EAU DE LACOSTE L.12.12 ROUGE
mental focus. “In nerve-wracking moments, I simply An evolution of the classic
remind myself of my strengths,” says Russo. L.12.12 polo shirt – modelled
“I know I can make the shot.” That infectious by Russo – Rouge is a blend
self-belief is symbolic not only of his passion for of spices brimming with
the game, but his inner strength and dynamism. energy. Its notes of spicy
EAU DE LACOSTE L.12.12 Rouge is made up of mandarin liqueur and
a blend of spices, sparking an contrasting Guatemalan cardamom stimulate
injection of energy straight from the senses, filling its wearer with confidence.
the bottle. It’s a scent that captures
both the courage and self-
assurance that every man needs in
order to give his all. For Russo, that
means the confidence to – as he
puts it – “go for the win”. In a sport
as physically taxing as golf, where
competitions can last for days, the
impact of that refreshing blast of
vigour cannot be understated.
Vibrant base notes of ginger,
black pepper and cardamom
come together in this woody scent,
characterising the thirst for
excitement and the drive to 1 2
succeed in any athlete wearing it.
For Russo, the fragrance is
synonymous with triumph and
victory. It’s another weapon in his
arsenal, enabling him to harness his
inner power and determination.
“Looking and smelling good helps with my
confidence on the course,” he explains. It could
be the difference between buckling under pressure
and landing a tricky shot with an effortless ease
as thousands of eagle-eyed spectators watch.
Russo’s meticulous mental and physical
preparation for a tournament speaks of his
professional standing, but the same can be said of
any true athlete. It’s his confidence on the course
that sets him apart from the competition, aided in
no small part by his fragrance of choice.
GAIN WITH CABLES
A powerful tee-off comes from
hammering your core muscles
for a speedier rotation. These
two cable moves mimic a swing,
while the handle will condition
your muscle memory when
you upgrade to a golf club.

CABLE CORE ROTATION


Hold a mid-level cable with both
hands to your right side, so your left
arm is straight and stretched across
your body. Only moving your arms,
pull the cable to the opposite side
until your right arm is straight.

A
“THROUGHOUT THE WINTER, B

I TRAIN AT THE GYM WITH


MOVEMENTS THAT MIMIC MY
GOLF SWING TO STRENGTHEN MY
BODY. STRENGTH TRAINING WILL
HELP IF THINGS AREN’T GOING CABLE LATERAL RAISE
Stand side-on to a floor-level cable
TOO WELL ON THE COURSE. WITH with your outside hand holding the
COMPLETE KNOWLEDGE OF MY handle across your body. Slowly
raise it out to your side, drawing the
BODY, I KNOW THAT IF A SHOT cable across and up your body.
IS SLIGHTLY TO THE LEFT,
I CAN CORRECT IT”

3 THE SMELL OF PURE ENERGY


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fragrance, made with
notes of ginger and mint,
joins the EAU DE LACOSTE
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DISCOVER THE FULL COLLECTION ONLINE AT


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FROM MICHELIN MEN...

V
BEN
“TWO PLATES”
TISH

E XECUTIVP
CH E F, T
RESTAUR NNING
&F U N- R
GY M NOV
U
O
E

ATEUR
ICE

FO
FIG
TWO TOP CHEFS, 10 WEEKS,
ONE ORDER OF SERVICE:
TO FRY CALORIES, FLAMBE
BODY FAT AND BECOME A
LEANER CUT OF A MAN
GUTTER CREDIT

WORDS BY DAVID MORTON

68 MEN’S HEALTH MENSHEALTH.CO.UK


...TO LITTLE CHEFS

V
MARK
“SPUDS”
SARGEANT

OD ST
MICHELINHEF,
A R R E D C
-

A U T H O R NG

BE E R B
DENIER
E-LO
& DECAD ELLY

GHT Long hours, round-the-clock stress, indulgent


food and fine wines – the working day of a busy
chef is a hotpot of pure weight gain. Any of
that sound familiar? To prove that it’s possible
to turn the tables, we tasked two culinary
contemporaries (and friends...) to trim off the
fat that’s been clogging their plates in just
GUTTER CREDIT

10 weeks. The reviews are in. Bon appetit.

PHOTOGRAPHY BY DAVID ELLIS

MENSHEALTH.CO.UK MEN’S HEALTH 69


THE

SLOW
BURNER
A PERFECT CONSISTENCY IN THE
GYM AND KITCHEN ALIKE ALLOWED
MARK SARGEANT TO RESET THE
TIMER ON HIS BODY AND CARVE OFF
NEARLY TWO STONE OF BODY
FAT OVER THE COURSE OF 10 WEEKS

BEFORE
was always slim. When I was in the

I kitchen for 12 hours a day, the lifestyle-


and-stress sandwich meant I was a bag
of bones. But the minute I took off the
apron (and hit my mid-thirties…) I started
to look like a guy I didn’t know. I thought
I’d be lean for life. For the best part of 10
years I’ve wanted to get rid of my gut but
couldn’t be bothered. I wish I’d known
then just how simple it can be.
That’s not to say it’s easy. The first
couple of weeks’ training with Ally were WEIGHT 77KG
a shock to the system. I would still be WAIST 32IN
shaking on the train home. Turns out we BODY FAT 28.3%
were pretty much just doing stretching
and mobility at that point… AFTER
I never want to go back to how I was WEIGHT 67KG
G
before. Fat had snuck up on me, but I’m WAIST 30IN NOW 10K ARK
BODY FAT 15.8% T E R , M
wise to its game now. Most chefs have a LIGH MOST
coffee and a fag for breakfast and say they HAS AL HIS
don’t have time to eat right. It’s bollocks. HALVED T
Get up tomorrow and make yourself BODY FA
scrambled eggs with a bit of parsley. It
takes 10 minutes, tops. The past months
have changed my life. I feel like I’ve
turned back a year every seven days and
broken some very old habits. I used to
have a couple of bottles of beer and a glass
of wine almost every night. But once I was
drinking more water I wasn’t bothered
about booze. It’s not rocket science – if
you drink every day you won’t get buff. It’s
a small change but, trust me, a visible one.

EXPERT Ally Gray


GUTTER CREDIT

EXPERIENCE Owner of Limitless


London, Gray is used to pushing
his clients’ physical boundaries
CONTACT @limitlessLDN

70 MEN’S HEALTH MENSHEALTH.CO.UK


THE MASTERCHEF CHALLENGE

A CUTLET ABOVE SHARING PLATES


WITH PROTEIN AND B VITS APLENTY, SARGE’S LAMB DISH SUPPORTS MARK INSTAGRAMMED EVERY NUTRITIONAL
ENERGY PRODUCTION TO SEE YOU SPRING BACK FROM TRAINING STEP TOWARDS HIS GOAL OF CLEAN CUISINE
INGREDIENTS 1\ Firstly place all of the veg, bar the
SERVES 1 broccoli, in a roasting pan with the garlic
• CARROTS, 3 SMALL, PEELED and seeds, then drizzle with olive oil.
• SWEET POTATO, ½, CHOPPED “If you’re avoiding carbs, leave out the
• LEEKS, 3 SMALL, WASHED sweet potato,” says Sargeant. Season,
• SHALLOTS, 3 LARGE, PEELED then roast at 180°C until golden. Blanch
• GARLIC CLOVES, 3, SKIN ON the broccoli, add to the pan and keep
• CORIANDER SEEDS, 1TSP warm. A rich spectrum of vitamins will
• FENNEL SEEDS, 1TSP stop tough workouts wearing you down. READY MEALS
• TENDERSTEM BROCCOLI, 3 2\ Place a pan on a medium heat and Eggs are the ultimate fast food. I prefer them
• LAMB, ½ RACK (3 BONES) add olive oil. Score the lamb fat (its poached on avocado ‘toast’ for breakfast but
• 0% FAT GREEK YOGHURT, 2TBSP omega-3 will aid recovery), season then fried works better for dinner. It was an easy
• AVOCADO, ¼, SLICED place fat-down for two minutes. Spoon way to instantly get more protein on my plate.
• SUMAC, 1TSP some of the fat over the lamb then
FOR THE DRESSING put in the oven at 180°C. Turn after five
• BASIL, BUNCH minutes, then cook for a further 10.
• SALTED ANCHOVIES, 6 3\ Whizz the dressing in a blender. To
• WALNUTS, 25G plate up, toss the veg with dressing and
• ENGLISH MUSTARD, 1TSP slice the lamb. Dollop on the yoghurt,
• QUALITY OLIVE OIL, 280ML add the avocado and sprinkle with sumac.
• LEMON, ½, JUICE
OPENER, MARK WEARS: TECH FLEECE TRACK PANTS STORE.NIKE.COM, FUZEX LYTE ASICS.CO.UK | MARK WEARS: FUZEX LYTE ASICS.CO.UK | PAN AND MEAT CLEAVER NISBETS.CO.UK

LIQUID INVESTMENT
I used to drink about a litre of water a day and
STYLING: ABENA OFEI | GROOMING: SUSANA MOTA | OPENER, BEN WEARS: TOMMY HILFIGER SPORTSWEAR SHORTS TOMMY.COM, METCON 2 TRAINERS STORE.NIKE.COM

found moving up to three litres a bit dull. So


I experimented. Avocado, apple, kale, fennel,
whey and almond milk (right) did the job.

BREAK YOUR FAST


A protein-and-more-protein breakfast gets
your metabolism going, and it’s simpler to
grasp than low-carb, low-fat and the rest.
Follow @MarkSargey / #eatwellmovemore

MOBILE KITCHEN
PERFORM THIS MOBILITY-BOOSTING CIRCUIT WITH NO REST, THEN TAKE A 30-SECOND BREATHER
REATHER. REPEAT 33-5 TIMES

A OVERHEAD SQUAT A WALKOUT & PRESS-UP A S


STANDING ‘Y’
20 REPS 5 REPS 10 REPS
This move switches on Place your palms flat, H
Holding dumbbells,
your whole body, so is close to your feet. ssimultaneously raise
ideal as a warm-up Slowly walk your hands both arms to the sides
b
before heavier lifting. out until you are in a sso your body forms a
Lock-out your arms press-up position. Do Y-shape. Lower slowly.
Y
with a wide grip; squat two press-ups, then Now you’re ready to
N
B as deep as you can. B walk back. That’s 1 rep. B hit the weights room.
h

MEN’S HEALTH 71
INSTANT GRAMS
BEN POSTED HIS CULINARY WORKAROUNDS
PLATE BY PLATE. ENJOY HIS SOUNDEST BITES

CREAM OF THE CROP


Zero-fat yoghurt is a great source of protein
and adds a much-wanted creaminess to
dishes. Seasoned well – and with a touch of
lemon – it’s a healthy sub for mayonnaise.

TRIMMING BEEF
WITH A FEW TWISTS, TISH MADE THIS INDULGENT DINNER LEAN
AND SIMPLE. TELL YOUR MUSCLE FIBRES TO COME HUNGRY
THE SPICE OF LIFE
INGREDIENTS 01\ Melt the coconut oil in a baking tray Lightly cook whole spices such as cumin and
SERVES 4 then add the mushrooms and chicories. coriander seeds in coconut oil until they pop.
• COCONUT OIL, 1TBSP “These become deliciously sweet Then season and finish with lemon juice for
• SHIITAKE MUSHROOMS, when roasted,” says Tish, curbing any a crunchy, zingy salad, fish or meat dressing.

BEN WEARS: ADIDAS PORSCHE DESIGN REFLECTIVE PDS BOOST TRAINERS ADIDAS.CO.UK | BEFORE SHOTS: HEARST STUDIOS | WORKOUT PHOTOGRAPHY:
6, HALVED dessert cravings. Add the garlic and
• RED CHICORIES, 2 SMALL, roast at 200°C for 25 minutes. Boil the
CUT IN HALF LENGTHWISE beans in salted water for three minutes.
• GARLIC CLOVE, CRUSHED Along with the beef, they’ll amp up your

HEARST STUDIOS AND ADRIAN WEINBRECHT | FOOD PHOTOGRAPHY: PAVEL DORNAK AT HEARST STUDIOS | FOOD STYLIST: TAMARA VOS
• GREEN BEANS, 50G, levels of testosterone-boosting zinc.
ENDS TRIMMED 02\ Season the steaks on both sides,
• SIRLOIN STEAK, 2 X 180G, then place on a hot griddle pan over
AT ROOM TEMPERATURE a high heat – without oil. Cook for three
• WALNUTS, 20G, TOASTED minutes each side for medium, or four
• SUMAC, ½TSP for medium-well. Remove and rest for
• LEMON, ½, ZEST AND JUICE two minutes. Toss the beans with the KEEP ’EM LEAN
• ZERO-FAT YOGHURT, 1TBSP walnuts, sumac and seasoning, then Turkey mince is lean but a lack of fat means
• POMEGRANATE MOLASSES, add the lemon and yoghurt, mixing well. no moisture. Add grated carrot or courgette
15ML 03\ To serve, plate up the vegetables before rolling into kebabs or meatballs.
with sliced steak. Pour the steak juices Follow @ben.tish / #mhchefchallenge
into the molasses and mix, then spoon
it around the plates for a pro touch.

A CLEAN PLATE
STARTING FROM SCRATCH? THESE MOVES ARE QUICK TO GRASP, BUT DELIVER FULL-BODY RESULTS

A BURPEE RENEGADE ROW A WALKING LUNGE


8 SETS OF 20SEC ON, A 4 SETS OF 8-12 REPS 4 SETS OF 10 STEPS
10SEC OFF As compound moves OUT, 10 STEPS BACK
Get your form right go, this one is fairly Make sure your knee
and these will pump up easy to get the hang is tracking over your
your heart rate to burn of. Use this to work ankle; add weight once
extra calories. Ben yyour core, shoulders… your form is solid. Use
often hit upwards of aand, well, pretty much this as a finisher and
B 90% of his max HR. B every other muscle. B work to total fatigue.

72 MEN’S HEALTH
THE MASTERCHEF CHALLENGE

THE

EARLY
STARTER
FOR BEN TISH, CUTTING THROUGH
FAT AND ADDING A NEW LAYER
OF MUSCLE FELT LIKE A TALL ORDER.
A NEW MORNING SERVICE (AND AN
OLD FRIENDLY RIVALRY) PROVED
THE CRUCIAL INGREDIENTS

BEFORE

T
o be honest, I was apprehensive
about this challenge. I tend to throw
myself into things but the idea of
all the exercise, altering the way I
eat and getting into supplements felt like
a bombardment of change. And it was.
I quickly figured out that I preferred
training in the morning. Making a proper,
protein-based breakfast and eating at the
table is a great way to start the day, and
going to the gym first thing set me up for
work. Plus, when I was daunted by the WEIGHT 78.4KG
idea of a big session, I didn’t have time WAIST 35.2IN
to talk myself out of it. BODY FAT 19.5%
A lot of that was thanks to Sandra. She PPED
B E N S WA O L D
has the perfect balance of being a hard
4K G O F AFTER
1KG
task-master and gently coaxing the best FAT FOR IUM WEIGHT 74.9KG
out of you. She’s all about technique – OF P RE M E WAIST 33IN
fewer reps, done correctly. I’ve learnt how MU S C L BODY FAT 17%
to exercise right for the rest of my life.
Eating well does take planning, sure,
so get ahead. Boil eggs on a Sunday night,
then add spinach and smoked salmon
each morning. It’s quicker than buying
porridge from Pret and you’ll save money.
If you want to overhaul your fitness,
it helps to do it with – or against –
someone. Sarge and I would text every
day, sometimes to compare notes on our
progress, sometimes to give each other
a bit of stick. At the end of the day, we’re
chefs. Competition and comradeship
always taste best served together.

EXPERT Sandra Calva


EXPERIENCE Trained in both
GUTTER CREDIT

anatomy and physiology, Calva


built Ben a body made to last
CONTACT sohofitnesslab.com

MEN’S HEALTH 73
AN ANABOLIC STEROIDS EPIDEMIC IS SWEEPING
BRITAIN AS MUSCLE ZEALOTS TURN TO DRUG USE AS
A SHORTCUT TO THE BODY THEY CRAVE. EVEN IF
YOU’RE NOT THE SORT TO SAMPLE, STATISTICALLY
SPEAKING, SOMEONE CLOSE TO YOU ALREADY IS
WORDS BY BEN WILSON – ARTWORK BY PETER CROWTHER

74 MEN’S HEALTH
MEN’S HEALTH 75
ou’ve read about it in the
papers, perhaps even seen “Some gyms are
it around the office, and most
definitely noticed its imprint so littered with
down at the gym. You may even
have acquaintances who are
needles they look
practising, albeit quietly. We’re
talking about steroid use. And
like crack dens”
according to the latest data, those
who are taking them are among
a growing herd. In fact, they’re
perfectly normal.
Over the past five years,
steroid use in Britain has exploded.
Its mainstream coming-out moment
occurred when Made In Chelsea’s Spencer
Matthews was thrown off I’m A Celebrity…
thanks to an apparently unmanageable
addiction. In 2015, professional rugby
was identified as the nation’s most
doped sport by UK Anti-Doping’s latest
sanction list, with 29 out of 47 banned
sportsmen being rugby players. UEFA,
meanwhile, has admitted that one in 12
top footballers, including those from the
Premier League, have suspiciously high
levels of testosterone in their bodies. But
it isn’t just sportsmen and reality stars
looking to ‘level the playing field’ at a
time when more athletes than ever are
shooting up. If anything, these high-
profile transgressions are indicative of
the new rule, not the exception. So much
so that in 2016, steroid use has become
disconcertingly commonplace for gym- STEROID #1 see bickering at PMQs. And when you look
going British men seeking instant results. DECA-DURABOLIN at it like that, it’s clear steroid use is not
“There are nearly a million steroid THE NAME UNDER just a trend, but a cultural preoccupation
users nationwide,” says Joe Kean, WHICH THE HORMONE that on statistics alone should change the YES, I’VE TAKEN STEROIDS
a substance misuse counsellor behind NANDROLONE IS SOLD, way you perceive modern day Britain. THE YOUTUBE MENTOR
the National Steroid Survey, an initiative DECA IS SLOWLY During scarcer times steroid use was Tom Maw, 22
RELEASED INTO YOUR “My day job is in retail, but
funded by Public Health Wales that big in industrial areas like Manchester,
BODY OVER MANY DAYS.
interviewed over 700 steroid-takers from UNLESS IT’S TAKEN Merseyside and South Wales. Now it’s bodybuilding is my passion. Last
health centres, sports clubs and needle WITH A BIG HIT OF rife across the nation; Essex has been year I placed third in the Junior
exchanges across the UK. TESTOSTERONE, IT identified as the anabolic capital of National Amateur Body-Builders’
It’s a shocking figure, overshadowing REDUCES THE BODY’S Britain. But why? “Taking steroids has Association. After training for two
the comparatively trifling 60,000 PRODUCTION OF DHT, become a rite of passage for men,” says years without using, steroids just
LEADING TO ERECTILE seemed like the natural next step.
estimated users following the Home Dave Crosland, a former user who works
DYSFUNCTION OR
Office’s most recent survey of England ‘DECA DICK’. as a harm-reduction counsellor. “And The plan for this year is to get
and Wales. It’s especially unsettling there’s no doubt in my mind that this on gear – trenbolone acetate,
when you consider that, at last count explosion is down to the internet.” dianabol, testosterone – right up
(the 2011 UK Census), there were around until Christmas, so I’m huge for
31 million men in Britain. A million active Supply & Demand competitions in 2017. I’m very open
steroid users means that on average, As a Class C substance controlled under about my steroid use – but you’ll
3% of the male population (it is a male the Misuse of Drugs Act 1971, it’s illegal to find a lot of people aren’t.”
phenomenon, after all) is injecting manufacture or import anabolic steroids
steroids. That’s one in every 31 men into the UK with intent to supply – unless
working for the police, or the MPs you you hold a licence to do so. Nevertheless,
cursory investigation suggests Crosland is

76 MEN’S HEALTH MENSHEALTH.CO.UK


THE BAD Raging
Bulls!
MOST INITIAL
WEIGHT GAIN
IS CAUSED BY
BLOATING

One of a number of steroid advocates


MH approached through the YouTube
comments section on their videos, Maw
was the only person to respond without
hostility, citing his desire to educate new
users by sharing his experiences.
The way the media portrays steroid
users is a recurring theme of Maw’s
videos – perhaps understandably so –
with Maw informing MH he had
recently turned down the prospect of
a television documentary looking into
his steroid use, for fear his story would be
sensationalised. However, most people
who get in touch with Maw are young
men simply wanting to look good, much
like him. “A lot of people are just taking
them as a quick-fix to get ripped before
going on holiday,” he says.
Mike Matthews, a health and fitness
expert behind the book Bigger, Leaner,
Stronger, agrees: “Having a good body has
become a way of getting a huge amount
of attention on social media. By taking
steroids you’re instantly getting the look
you want, making yourself more popular
– even if it is slightly misleading to those
THE UGLY
REGULAR USE who don’t know you’re relying on drugs.”
CAN RESULT As well as holiday-goers, Maw regularly
IN LIVER
CANCER responds to emails from teenagers as
young as 17 wanting to get on the gear.
It’s a trend that echoes the situation in
the US, where 11% of high school kids are
said to have tried, or currently be taking,
steroids, according to a 2013 study by the
Partnership for Drug-Free Kids.
It’s a startling statistic and one that
Maw (who currently lives with his parents)
right. Type ‘Buy steroids UK’ into Google believes, in the UK at least, has its roots in
and you’re inundated with options. ‘Like’ “On average, economic hardship. “A lot of young people
a steroids group on Facebook and you’ll
be overwhelmed by users offering advice 3% of the male are using as a reaction to the lack of jobs,”
he says. “I’m 22 and my generation has
on which courses yield results, along with
the photos to prove it. Comments sections population is been fucked over by the government.
We’re all a bit lost and don’t know what to
are full of posts from people openly
selling steroids. When MH last checked,
injecting steroids” do with ourselves at the moment. For the
younger kids, bulking up isn’t just a hobby.
a 10-week course cost around £70. some cases it will make you noticeably It’s a way to boost their self-esteem.”
Sifting through this online information more aggressive, give you back acne and But despite what the tabloids would
dump, the choice is staggering. “Steroid” short-term libido issues. Should you have you believe, it isn’t just those
isn’t a brand name – rather, it’s a catch-all continue with your weight training, you’ll STEROID #2 living on Benefits Street getting into
term for a variety of synthetic derivatives see almost immediate gains in the form DIANABOL steroids. “Men working in offices need
of the testosterone that is naturally of disproportionately large shoulders, HAS A FAST ANABOLIC an outlet for their aggression that
EFFECT, BOOSTING
produced in the body. Dianabol, deca- traps and upper chest. their white collar existences don’t give
SIZE AND STRENGTH.
durabolin, masteron and winstrol are just Among those peddling online advice HOWEVER, DIANABOL them,” says Jim McVeigh, director of the
some of the names being bandied around is Tom Maw, a steroid user and amateur OFTEN CAUSES WATER Centre for Public Health at Liverpool
the gym locker room. When you take bodybuilder. Maw started his own RETENTION IN THE John Moores University and Britain’s
them – orally, as pills, or via injections steroids regime two years ago and despite NECK AND FACE (IE leading expert in the misuse of anabolic
in the upper quadrants of your backside having no formal medical training, he MOON FACE) AND CAN steroids. According to McVeigh, for the
BE STRESSFUL TO
– they enter your bloodstream, flooding tackles the subject of steroid use head-on unemployed, blue and white-collar
THE LIVER DUE TO A
you with an excess of T. This in turn via his YouTube channel, TMCycles. TREATMENT PROCESS men alike, shooting steroids and hitting
increases strength via hugely improved USED TO INCREASE heavy weights is an easy way to fill
protein synthesis in your muscles. In BIOAVAILABILITY. a shared void in 21st-century life.

MENSHEALTH.CO.UK MEN’S HEALTH 77


YES, I’VE TAKEN STEROIDS
THE BAD
THE MISUSE MANAGER KNOWN TO
Joe Kean, 41 CAUSE DRY
The NHS disagrees, with its website AND PAINFUL
“I used steroids for a couple of JOINTS
attributing body dysmorphic disorders
years, but cocaine was my main
in adulthood to being bullied or abused
addiction. I ended up in prison for
in childhood. Whatever its causes, a
10 years for conspiracy to import
recent YouGov survey revealed that
drugs. Now I try to educate people
almost a third of men are unhappy with
about the dangers by leading the
their bodies. And, according to The Body
National Steroid Survey. I’ll get
Dysmorphic Foundation, one in 10 men
lads in the gym to fill out forms
at the gym feels the need to pack on
about their use – and 98% of the
size, a condition referred to as ‘muscle
time they’re happy to talk to me
dysmorphia’ or, in the buzzword parlance
about it. I tell them you don’t need
of social media, ‘bigorexia’.
steroids to do well. I recently came
Pain & Gain third in a steroid-free powerlifting
competition, so I should know.”
If bulking up is the aim, then why not
just lift heavier? Often, the answer lies
in frustration. Ask any weightlifter and
they’ll talk about hitting the wall, the One non-branded backstreet gym that
point at which gains no longer come as Kean liaises with at his needle exchange
fast as at the start of their training. Plus, clinic drops off 1000 used steroid needles
there are limits to human physicality. a week. The owners even supply needles
It’s almost impossible to have muscles to their members over the counter at
that look abnormally pumped while also the gym’s entrance. “Some gyms are so
appearing drastically low in body fat – littered with needles these days they start
that is, without chemical help. to look like crack dens,” Kean says.
“The truth is that you can only get so
big naturally,” says Matthews. “It can take Shooting Up
between 10 and 15 years to reach your It might not be quite on a par with crack
genetic potential as a natural weightlifter, cocaine, but injecting steroids is an
and some people don’t want to wait that increasingly serious health issue in the
long. Plus, people who take steroids UK, thanks in part to the naivety of users
have the advantage of looking ripped, when it comes to using needles. You’re
in spite of a bad diet, because the more now as likely to contract HIV taking
testosterone you have in your body, the steroids as you are injecting heroin, with
harder your body finds it to store fat.” 1.5% of all users of both testing positive.
But taking steroids is far from a failsafe “When you ask users in the gym they
method of sculpting an Adonis physique. say, ‘Oh, we’ve never shared a needle,’”
“It’s not like you can just start injecting says Kean. “Then you say, did someone
shit into your body, go to the gym, then else give you a jab? Invariably, the
suddenly look like a fitness model,” says answer is: ‘Yeah...’ Then how do you “Naively, men
Matthews. “You still need to know what
you’re doing with your training. Drugs
know they used a clean pin? ‘Well,
I don’t...’ Naively, crucially, they don’t
taking steroids
will only help you get there faster if you
know what you’re doing.”
think of themselves as drug users. Or
as susceptible to these harms.” And
don’t think they
It’s impossible to quantify how many
users have properly researched the
although needle exchanges have seen
a 600% rise in steroid users in the past
are drug users”
steroids they’re taking. But one thing we decade, Crosland believes the only reason
know for certain is that so many men are there aren’t even more is because people STEROID #3 begun to sell steroids. The fact that many
now injecting steroids in gym changing are put off by using a needle. users stay on steroids year-round (rather
TRENBOLONE ACETATE
rooms that the demand for needle bins Another concern is the danger of TRENBOLONE IS GOOD than the recommended short-term
has gone through the roof. Mainstream mixing steroids with recreational AT BUILDING AND courses) makes for a reliable customer
brands including Virgin Active, drugs and alcohol. A study carried out RETAINING MUSCLE base. But as well as making ‘traditional’
EasyGym, Bannatynes, Fitness First, by McVeigh found half of the people MASS, RAPIDLY drug dealers richer, the rise in users is
David Lloyd and Pure Gym have had to who regularly use steroids also dabble INCREASING STRENGTH creating a boom industry of DIY dry-
install refuse facilities in a number of in Class A drugs like cocaine, often
DUE TO ITS HIGH makers. This, of course, has led to steroids
ANDROGENIC EFFECTS.
their branches. And it’s the branches taking multiple doses of both over a USERS OFTEN FIND THE being made in insalubrious conditions
of those gyms in the north, more than weekend. “The thinking is, ‘if you already ACNE WORSE THAN and not containing what dealers claim.
elsewhere, who have been quickest to the use recreational drugs, why not use WITH OTHER STEROIDS. Consequently, a culture has arisen of
draw in terms of accepting what’s really steroids?’” says Matthews. But when users having to work out for themselves
going on in their locker rooms. combined, the results can be fatal. what’s fake and what’s authentic.
In a strange skewing of the market, Recently, Crosland became part of the
many dealers of illegal drugs have also conversation after undertaking

78 MEN’S HEALTH MENSHEALTH.CO.UK


Raging
“You’re as Bulls!
likely to get
HIV from
steroid use as tissue,” Crosland explains. “This is when
taking a stimulant becomes a problem.”
from heroin” According to McVeigh, the fact that
steroids allow our bodies to surpass
Maw also believes that taking natural size limitations poses further
steroids in moderation isn’t necessarily complications for the heart: “The bigger
dangerous, pointing to the longevity of you are, the more pressure you put on
juiced up bodybuilders from the ’70s era your most vital organ. Cardiomegaly
as proof that there don’t seem to be many (enlarging of the heart) is a common
serious long-term effects. “Arnie admitted side effect as the body tries to support an
to taking steroids in his bodybuilding increasingly heavier frame.” Worryingly,
days. He’s 68, and he looks fine. That such is the dedication to a perfect
whole generation are doing well.” physique, many users continue to take
Schwarzenegger’s apparent rude steroids after a doctor has discovered
health aside, there is proof steroids can developing heart complaints. In 2014,
be deadly, with three deaths over the last 20-year-old Oli Cooney collapsed and
few years. Last July, a coroner ruled that died while running for a taxi. He’d
amateur bodybuilder Dean Wharmby’s reportedly stopped taking steroids after
death from liver cancer was a direct previously suffering two heart attacks
cause of steroid misuse. A study the and three strokes. But by this point, the
same month by Northumbria University damage done to his heart was irreversible.
found steroid users are also more prone
to memory problems, endorsing Harvard Medical Waste
University research that found long-term Despite the dangers, if you’re 18 stone
users were sometimes left with visuo- and rippling with muscle, asking for
THE UGLY spatial memory problems. advice can be an affront to the ego you’ve
LINKED
TO BREAST Last year, 19-year-old Andrej Gajdos built up to go with your body. And,
GROWTH collapsed and died of a ruptured aorta as Crosland points out, “Youngsters
IN MEN
after taking anabolic steroids. At the time don’t want to admit their use to their
of his death, the 7ft 2in college student GP because they think doctors with no
weighed almost 20 stone. While some expertise in the effects of testosterone
evidence suggested his death was down will attribute their every ailment to
to genetics, stories of young steroid users’ steroid use.” This lack of conversation
heart problems are not uncommon. ultimately results in an information
“Testosterone reduces heart wall deficit; new users are forced to construct
elasticity, leading to a thickening of the their steroids programme on hearsay, the
advice of blogs and other users lacking
any sort of medical credentials.
The moral argument frequently
made is that we should all have the
freedom to choose which drugs we want
YES, I’VE TAKEN STEROIDS to take and in what quantities. But, as
THE MAN MOUNTAIN Kean says, very few people can take
Dave Crosland, 42 steroids in moderation. “No one goes out
“I was in a dark place when I was and has half a pint on the weekend. It’s
first using steroids. I then stopped the same with steroid users. People don’t
a challenge to get as big as possible on for 12 years before getting back take small, sensible amounts. They take
STEROID #4
steroids and documenting the results into it recently. I did my research more and more and more.”
WINSTROL this time and found most people
online. While the experiment left Crucially, Crosland says, steroid
AS WELL AS CUTTING
FAT, WINSTROL MAKES Crosland with medical complaints, he misuse them, so I started a project use can create a chemically enhanced
OTHER STEROIDS argues that steroids aren’t inherently to see how big I could get on them identity, and removing the drugs from the
MORE EFFICIENT BY dangerous, with the risks needing to be in a year. I documented it on equation can be an unsettling experience.
REDUCING LEVELS OF put in context beside similar products YouTube [Under Construction], and “If you’re using steroids to patch up a deep
SEX HORMONE-BINDING we use each day. “You can’t overdose on reached almost 30 stone. At 6ft 1in issue with your self-image, and create a
GLOBULIN, WHICH my natural limit is nearer 19 stone.
steroids but you can easily overdose on physique and a personality that’s based
BINDS TO THE DRUGS,
RENDERING THEM paracetamol,” he says. “Steroids are not I’ve since suffered trapped on chemical enhancement, can you ever
USELESS. MANY USERS safe, but the risks can be managed. I’ve nerves, spasms and dodgy kidneys. remove the chemicals? And if you do,
EXPERIENCE JOINT always tried to be balanced and say ‘Look, But I still might go back on them.” what happens to your confidence?” As
PAIN WHEN TAKING IT. they’re not the demon they’re made out to steroid use among the UK’s young men
be, but equally you can’t mess about with continues to swell, it’s likely we won’t
them’ – they can bite you in the arse.” have to wait long to find out.

MENSHEALTH.CO.UK MEN’S HEALTH 79


That SKELETAL TRUTHS
TABLOID HEALTH RISKS
ABOUND, BUT WHICH
ARE BONA FIDE?

Thing
T
Thhing
g
YouLove e
Is
New
ewThe
T
Smoking
o i
80 MEN’S HEALTH
Tagging the trending health risk “the new smoking” is the
default sound bite for news sources seeking to garner clicks
through scaremongering. Lately, everything from sitting down
to what you put in your coffee is being lumped in with the
rightly reviled tobacco. But is the buzz-term ever justified?
Our experts trawled the annals of science to find out which
habits aren’t worth breaking, and which you should cut out
GUTTER CREDIT

WORDS BY JOE MADDEN – PHOTOGRAPHY BY DAVID SYKES

MENSHEALTH.CO.UK MEN’S HEALTH 81


Your
Smart
Phone
THE STORY
Smartphones’ addictive
notifications are making
us antisocial, app-
lobotomised iZombies!
THE SOURCE
Googling “are smartphones
bad for you?” gets you 33
million results, most of which
answer so affirmatively you’ll
be tempted to dash yours
against the wall. In terms of
negative coverage, they’re
right up there with ISIS and
the Kardashians.
According to the papers:
smartphone use in bed
suppresses melatonin,
damaging sleep patterns;

B c
Bacon
mobile-addicted teens
suffer anxiety during lulls
in notifications; and kids
ignored by smartphone- MEAT YOUR MATCH

Sarnies
COULD BACON KILL
glued parents miss out on key YOU? MH CHEWS THE
developmental interactions. FAT WITH EXPERTS
Oh, and all that hunching-
over is bad for your back.
THE FACTS
A 2015 study conducted on THE STORY THE FACTS be a link to cancer. We’ve
319 students shows a clear Like a delicious, sizzling You wouldn’t tuck into a known that for decades,

FOOD STYLIST: PETA O’BRIEN | DAY BIRGER ET MIKKELSEN CUSHION COVER AMARA.COM
link between smartphone Judas, our beloved breakfast Bensons-and-asbestos sarnie, so it’s nothing new.”
overuse and depression, protein has betrayed us all, so bacon is now firmly off Unless you’re dementedly
anxiety and/or reduced sleep with less than two rashers the menu, right? “Absolutely carnivorous, the safe-side
quality. “However,” says increasing your chances of not,” says dietitian Priya Tew limits are pretty reasonable.
neuroscientist Dr Nicola Ray colorectal cancer by 18%! (dietitianuk.co.uk). “This “You can eat three rashers of
of Manchester Metropolitan THE SOURCE was a case of media hype, bacon a day and have red meat
University, “whether Last year, the WHO suggested based on an unfinished, as a main meal twice a week
smartphone overuse causes bacon classify as “probably one-and-a-half page without any problems,” Tew
these things or is a result of carcinogenic to humans” – the document that contained assures us. Get stuck in.
them is up for debate.” same category as asbestos and no new evidence, merely a
cigarettes. The thinking is reframing of evidence from IS BACON ACTUALLY
ARE SMARTPHONES ACTUALLY that heme found in red meat the last 20 years.” Retrieve THE NEW SMOKING?
THE NEW SMOKING? breaks down into carcinogenic that bin from the skip. Nope. Not even smoked bacon.
Quite possibly, but have you N-nitroso compounds in “What the report actually DANGER RANKING
seen what the world looks like the digestive tract. Throw says is that there’s some
without an Instagram filter? that bacon roll in a bin, then evidence that if you eat
4/10
DANGER RANKING throw that bin in a skip! large amounts of red meat –
particularly processed
5/10 red meat – then there could

82 MEN’S HEALTH MENSHEALTH.CO.UK


That Thing
WHOLE LATTE PROBLEMS
You love...
WILL YOUR DAILY
GRIND RENDER
YOU A HAS-BEAN?

Artificial
Sweeteners
THE STORY
Artificial sweeteners were
supposed to rescue us from
the deadly threat of sugar,
but all they’ve done is give
us multiple sclerosis, brain
tumours, blindness, mental-
health issues and seizures!
THE SOURCE
Saccharin, the first artificial
sweetener, was discovered in
1879 by a scientist working
on coal tar derivatives. Sugar
shortages during WWI saw it
become commercially available
– and instantly controversial.
Since then, studies claim
to have found links between
sweeteners and (deep breath)
type 2 diabetes, insulin spikes,
dizziness, vomiting, low birth
weight, seizures, low blood
pressure and cancer.
Aspartame has a particularly
bad rep: it was dropped from
Diet Pepsi in the US last year
after customers’ concerns

Double over its supposed links to MS,


lupus and blindness caused
a significant dent in sales.
THE FACTS

THE STORY
Es e
Espressos
THE FACTS
“When you look at the
research, sweeteners have
been repeatedly cleared
as being perfectly safe for
Starbucks et al have made Most ‘back in the day’ studies As for caffeine’s drug-like consumption,” says Tew.
twitchy crackheads of us all: that earned coffee its notoriety grip on your brain, don’t book In fact, according to the
as well as twisting up your have been widely disregarded, into rehab just yet. “Coffee is European Food Safety
brain in the exact same way because – as pointed out in a definitely addictive,” says Dr Authority’s 2013 investigation,
as cocaine, coffee can lead to 2014 meta-analysis by Harvard Ray. “It’s a psycho-stimulant even aspartame is safe,
cancer and heart disease! School of Health’s Dr Rob van that blocks the same receptors breaking down into less
THE SOURCE Dam – they failed to take into as cocaine, reinforcing harmful by-products as soon
Since 1966 at least 21 studies account their subjects’ other addictive behaviour. The as it enters our system.
have been undertaken on a unhealthy lifestyle choices. difference is that cocaine is
potential link between coffee “It’s perfectly safe to drink highly toxic and coffee isn’t.” ARE SWEETENERS ACTUALLY
and coronary heart disease. up to four cups of coffee a day,” THE NEW SMOKING?
Other studies claimed to find says Tew. “In fact, there’s a IS COFFEE ACTUALLY A low calorie content means
a causal link between coffee clear benefit, as coffee contains THE NEW SMOKING? they’re better for your weight
drinking and lung cancer. antioxidants that help fight Unless you’re working through (and your award-winning
cancer.” New studies have a Costa loyalty card every few smile) than evil sugar.
shown that coffee may protect days, you should be in the clear. DANGER RANKING
against diabetes, liver disease, DANGER RANKING
gallstones, Parkinson’s and
2/10
depression, and (shock!)
3/10
improve cognitive function.

S CO U MEN’S HEALTH 83
That Thing
You love...

REST IN PEACE
CAN YOU CUSHION YOUR
ASSETS BY STANDING
UP TO HEART DISEASE?

SSitting
t g THE STORY
We now spend half our lives
slumped in a chair. Idle
muscles and sluggish blood
THE FACTS
Pins and needles aside,
sitting for extended periods
adversely impacts the body’s
with TV viewing. Cheers for
that, Game Of Thrones.
Fortunately, the solution

Down
flow lead to heart disease, metabolism, increasing is simple: walk on your lunch
cancer, diabetes and even levels of unhealthy fats such as break, don’t skip the gym and
reduced brain function! triglycerides, and decreasing limit those evening Netflix
THE SOURCE levels of HDL cholesterol. binges (turn to p37 for more).
This story rocketed into the A study of sitting’s health
mainstream last February risks was conducted on 92,000 IS SITTING ACTUALLY
when Apple CEO Tim Cook people over 12 years. Subjects THE NEW SMOKING?
declared that: “Sitting is the who spent more than 11 hours Not quite. Sit down while
new cancer.” Thankfully, the a day sitting were 21% more smoking a fag, however,
soon-to-be-launched Apple likely to die of cancer and 27% and you’re really living
Watch would rescue us all more likely to die of heart dangerously...
from our fat-arsed fate. Phew! disease than those who sat for DANGER RANKING
four hours or less. A particular
correlation has been noted
5/10

THE STORY THE FACTS “In recent years British food


Trans fats are pure poison, “Trans fats are formed when manufacturers have removed

T s
Trans cramming your arteries full of
heart-exploding fatty plaque!
oil is put through a process
called hydrogenation, making
trans fats from their products
entirely,” says Dr Varney.

Fatty
at THE SOURCE
Trans fats have been a talking
the oil more solid,” explains
Dr Justin Varney of Public
“Meaning that, in the UK at
least, you’re unlikely to be

Acids point in the US since 2006,


when New York’s health board
banned them in eateries due
Health England. “It can then
be used in processed foods
like biscuits. But the evidence
consuming them.”

ARE TRANS FATS ACTUALLY


to concerns over their heart is clear that trans fats increase THE NEW SMOKING?
attack-causing properties. the risk of heart disease and Technically, yes, but in the
The US FDA has since blood cholesterol levels.” enlightened times of 2016
announced a country-wide Panic not, though – you’ll you’ve nothing to fear.
ban to come into effect in 2017. have to search ingredient DANGER RANKING
lists long and hard to find
them this side of the Atlantic.
8/10
84 MEN’S HEALTH MENSHEALTH.CO.UK
SSmoking
ing
E-cigs
THE STORY
The vaping thing was
too good to be true, with
flavour-enhancing aldehydes
attacking your respiratory
system – making e-cigs just
as lethal as the fags they were
supposed to save us from!
THE SOURCE
Initial mistrust turned to
grudging respect as medical
experts came out in support of
it as an alternative to smoking,
leading to the announcement
that e-cigs would be available SWEET NOTHING
on the NHS this year. A SPOONFUL OF SUGAR
Then, in an article in the MAKES YOUR BLOOD
PRESSURE GO UP
British Medical Journal last
September, Professors Martin
McKee and Simon Capewell
argued that vaping’s benefits
had been oversold by parties
with vested interests. And so,
once again, vaping received
the suspicious side-eye.
THE FACTS
“Inhaling anything that’s not
AAdded
ded
Sugars
supposed to be in your lungs
will cause damage,” says lung
expert Professor Robert West
of UCL. “But on a scale of zero
to 100, if zero is breathing
in fresh sea air, and 100 is
smoking a cigarette, then THE STORY THE FACTS on added sugars, as well as
vaping is around five.” Sugar is as addictive as meth, When it comes to sugar, in the sugars contained in honey,
Safe-ish it may be, but cheaper than chips and the this case, you can believe the syrups and fruit juice – known
vaping won’t nix your nicotine number one contributor to the hype – within reason. as ‘free sugars’. Adults should
habit. “Vaping is every bit as global obesity epidemic! “Too much sugar in the be consuming no more than
addictive as smoking,” says Dr THE SOURCE diet means too many calories, 30g of free sugars each day.”
Ray. “The relative benefit is The public’s prodigious sugar which leads to weight gain,” Bad news for your lunchtime
that you’re not also ingesting consumption has been a says Dr Varney. “That makes meal deal: that’s roughly one
tar and other toxic chemicals newspaper mainstay for years, you more prone to developing Mars Bar or a 330ml glass of
used to make cigarettes.” hand-in-hand with reports of life-threatening illnesses orange juice per day.
what the sweet stuff is doing such as heart disease, type 2
IS VAPING ACTUALLY to our innards: high blood diabetes and some cancers.” IS SUGAR ACTUALLY
THE NEW SMOKING? pressure, liver damage, heart But it’s not all bad news. THE NEW SMOKING?
Not really. Unless you’re disease, hypertension, type 2 “There’s no evidence to It looks like it, yes. It may
a smoker, in which case it diabetes, apocalyptic teeth... suggest we should completely also be the new crack.
probably should be. Then there are the tales of remove sugar from our diet,” DANGER RANKING
DANGER RANKING sugar’s evil moreishness. One Dr Varney continues. “We
startling study found that lab needn’t worry about the
9/10
3/10 rats would choose sugar over sugars found in dairy, whole
cocaine – even when they were fruit and vegetables, but we
already addicted to cocaine. need to significantly cut down

MENSHEALTH.CO.UK MEN’S HEALTH 85


01 HANGING IN
THE BALANCE
01 Bar Palestine’s
Bakr al-Makadmeh
trains just a few
hundred metres from
a violent battle
taking place between
Israeli forces and
Gazan protesters

RISING FROM
THE RUINS
In war-torn Gaza, simply walking down the street can
mean an encounter with a bomb or bullet. But among the
devastation, the Strip’s only urban calisthenics gang
– Bar Palestine – are determined to keep practising
gravity-defying moves, in spite of the horrors they face
GUTTER CREDIT

WORDS BY NICK HUTCHINGS PHOTOGRAPHY BY HOSAM SALEM

MENSHEALTH.CO.UK MEN’S HEALTH 87


02

– conflict is a way of life and not worthy


of interrupting their exercise routine.
Indeed, it’s Gaza’s most damaged and
dangerous neighbourhoods that provide
their very training ground.
t’s 3pm Friday 11 December 2015, but on
the Gaza Strip any thoughts of winding MIND OVER BODY
down for the weekend are extinguished Having slowly grown in popularity
by the crack and echo of machine gun fire over the last 10 years, street workout
and the eye-watering sting of tear gas. At is an international urban calisthenics
Erez – the main checkpoint separating movement incorporating flashy
Gaza and Israel – a blood-soaked skirmish bodyweight strength moves and
is raging between the Israeli Border Police gymnastic combos – think muscle-ups
and Gazan protestors. As is becoming to front levers, or one-arm human flags
03
tradition on Fridays, a handful of possibly with bicycle kicks. Even the most basic
bored, certainly reckless young Gazan moves are brutally difficult to master, DIY TRAINING
men approach the buffer zone, brazenly with European and American proponents The group hoping to take on the world’s
launching stones at Israeli soldiers on the training for years in purpose-built finest consist of Bar Palestine captain
other side. Today, the soldiers’ patience outdoor gyms. For the members of Bar Bakr al-Makadmeh, a 23-year-old
has worn thin and the altercation Palestine, however, the best equipment mechanic from Al-Remal with five years’
escalates into a violent street battle. on offer is the shell-shocked ruins of one street workout experience, plus students
Nearby, in the Strip’s Sheikh Zayed of the most heavily bombed locations in Mahmoud Nasman (23), Iyad Aiyad (22)
sector, four military-aged Gazan men are the world. It’s an area that David Cameron and Suliman Taleb (21), all of whom have
suspended shirtless from the bombed- once described as an “open-air prison been training for two years. Friends since
out remains of a house. Their bodies are camp”, a place where trigger-happy childhood, al-Makadmeh and Nasman
taut with distended muscles, their faces enemies lurk around every corner. met Aiyad and Taleb in 2013. Bar Palestine
supressing pain through gritted teeth. “We could smell the tear gas while we was formed the same week. Today, all of
Finally, after two minutes, one of the men were taking these photos,” says Mohamed the group except al-Makadmeh call the
drops to the floor, shaking out his arms. al-Zaharna afterwards, a translator who Al-Shatea refugee camp home.
“That was tough!” he laughs, as his moonlights as the group’s manager. Despite their desperate circumstances,
friends climb down beside him. “The battle was taking place less than they keep up with their sport in just the
A photographer steps forward to show a kilometre from where we were.” Since same way as every other male in his
them the pictures he’s just taken. As the stumbling upon a performance by the early twenties, namely, by obsessively
men crowd around to get a look at the group six months ago, al-Zaharna has scouring the internet. “I started learning
screen, an explosion sounds nearby. dedicated his spare time to raising their street workout moves after watching
The men flinch but make no attempt to profile. “These guys live and breath Hannibal For King on YouTube,” says al-
run. For the members of Bar Palestine – street workout,” he enthuses. “They have Makadmeh. “That inspired me to build
Gaza’s only street workout practitioners moves no one has ever seen before. If they a pull-up bar for my doorframe and
trained with the world’s best crews they’d
be better than them. No doubt about it.”

88 MEN’S HEALTH MENSHEALTH.CO.UK


04

FRONT LINE
FITNESS
02 Suliman Taleb,
21, a student and
key member of Bar
Palestine, grimaces
while perfecting
his front levers
03 Fishing boats
on a popular Gazan
beach serve as a
makeshift training
rig for the crew
04 Al-Makadmeh
works on his back
lever to a soundtrack
of gunfire in the
conflict-ravaged
Sheikh Zayed sector
05

For the
members
equipmen of Bar P
t on off alestine
most hea e r i s the ru , the be
vily bom ins of o st
bed loca ne of th
tions in e
the worl
d
RISING FROM
THE RUINS

I progressed from there.”


One of the biggest names in street
workout, Hannibal For King was living
homeless in New York, working out in
children’s playgrounds to stay in shape,
before a handful of YouTube videos
catapulted him to the forefront of the
sport. It’s a story echoed by London’s
Terroll Lewis (AKA Mr Block Workout),
an ex-gang member who explored
calisthenics as a way of keeping fit while
serving at Her Majesty’s pleasure. In
both cases, street workout was born
from conditions of hardship and
deprivation, when no other training
TAKING facilities were readily available.
A STAND In Gaza, they’re practically non-
05-06 Al-Makadmeh existent. “There are no gyms here, except
and Taleb impress a few that are focused on bodybuilding,”
passers-by with al-Zaharna shrugs. “The group sometimes
handstands at the
train at a local kids’ park, early in the
beach. Taleb hopes
his commitment to morning, but usually, the park manager
mastering tough gets cross and kicks them out.”
bodyweight moves Their only option, then, is to take
will one day lead to
to the nearby
him competing in
the Street Workout 06 beach, practising
World Cup, should difficult moves on
the Israelis lift the the sand before
travel restrictions transferring
that they have
imposed on Gaza them to the more
unforgiving
concrete. Mostly,
training sessions
take place in
the dangerous
playground of
bombed-out
buildings.
“Where there
is destruction,
there are things
to climb,” al-Zaharna explains.

FLYING THE FLAG


Last year, the group did manage to
save enough money to build a training
frame that they set up on the beach.
This time it wasn’t bombs that stopped
them, but bureaucracy.
“Even though they built the frame
themselves, they didn’t have a permit so it
got taken away and destroyed by the local
authorities,” al-Zaharna explains. “I’ve
been trying to speak to the government
to get them to recognise that the guys
are high-level athletes who need proper
facilities, but it’s been difficult.”
“Our long term aim is to compete
at the Street Workout World Cup, which
GUTTER CREDIT

last year took place in Moscow,” Taleb


says hopefully. But with travel in and
out of Gaza strictly prohibited by the

MENSHEALTH.CO.UK MEN’S HEALTH 91


07

“Wh
ere
the the
re r
are e is
thi dest
ngs ruc
to tion
cli ,
mb”
RISING FROM
THE RUINS
“We were forced to stay in our homes
for the entire 49 days,” says al-Zaharna,
Israelis, the chances of Bar Palestine “which meant the guys couldn’t do modest dreams on which to fall back.
representing their country any time much training. If they went to the “We want to grow street workout in Gaza,”
soon currently look slim. beach, they’d get shot.” Occupying their al-Makadmeh tells us. “Normal Gazans
time trapped indoors with strength- love what we do and always stop to take
WAR AND PEACE building sets of pull-ups, handstands our picture. If we had proper training
The political situation in Gaza affects and press-ups, al-Makadmeh and his facilities we could invite people in and
the sport in more ways than one. Regular crew would communicate via Facebook, teach them the sport.” They’re already
competition is only part of what it takes to sending over images of new moves off to a promising start in the form of
become a member of the street workout they were itching to try out once a their first protégé, eight-year-old Belal
elite. Like any sport, you need to put in ceasefire was announced. But even Ayad who trained on his own before
long hours practising established moves this, al-Makadmeh explains, wasn’t auditioning for the group and spent the
and innovating signature ones. Top straightforward, with electricity during duration of our photoshoot attempting
practitioners in the UK and US train for this period limited to just four hours a day. to perfect the splits.
upwards of four hours a day, seven days Luckily, once the conflict died down, Whatever the future holds, all of the
a week. On the Gaza Strip, there are big the guys were able to get their training team, plus their junior signing, display
chunks of time where conflict between back on track. “I’m currently working on an inspiring level of hope and resilience
Israel and Palestine puts paid to that. some of the more complicated variations in the face of a conflict that has seen each
On 8 July 2014, the Israeli Defence of the human flag,” says Aiyad. “For me, of them lose friends and relatives. No
Force launched Operation Protective it’s front lever-inspired moves,” says matter how bad things get, their training
Edge in response to Hamas, the Nasman. “We’re back up to training will always provide a means of escape,
controversial resistence movement, almost every day – before and after if only for a few hours. “Street workout
firing rockets from Gaza into their work or university,” al-Makadmeh adds, is an amazing challenge. It’s made
homeland. During this operation the as the gunfire dies down. me stronger and more self-confident,”
Israelis bombed and carried out ground Whether or not the men will ever get says al-Makadmeh. “It’s dangerous to
assaults in the Gaza Strip. Hostilities the chance to prove themselves on an train on metal and pipes in destroyed
lasted until 26 August and saw 2139 international level is impossible to homes, but we have no other choice.
Gazans lose their lives. say. But if all else fails, they have more We love this sport. We will never stop.”

POISED FOR
SUCCESS
07-08 Even though
the bombed-out
ruins of Sheikh
Zayed could fall
down at any moment,
Mahmoud Nasman
and the rest of the
Bar Palestine crew
are prepared to
accept the risk of
training there.
Though dangerous,
the exposed girders
and pillars create
an ideal set-up for
their physical art

08

MENSHEALTH.CO.UK MEN’S HEALTH 93


GUTTER CREDIT

94 MEN’S HEALTH MENSHEALTH.CO.UK


WORDS BY MARK BAILEY – PHOTOGRAPHY BY SUN LEE
GUTTER CREDIT

MENSHEALTH.CO.UK MEN’S HEALTH 95


Signor Balboa likely did more than most
others to promote eggs as the ultimate food
for men on the road to strength. Rocky
was downing them raw back in 1976 and,
when making his comeback some 30 years
later, he was still cracking away. But even
for lesser mortals, boiled with soldiers and
poached on toast have been nutritional
staples since the ’50s: “Go to work on an
egg,” ran the enlightened ad slogan, and it
turned out to be advice worth heeding.
In fact, whether you’re work-, gym-
or just bed-bound, eggs are an invariably
sound choice. For the sake of just 75 calories,
one egg will provide 6g of quality protein –
that’s roughly a fifth of what you’d get from
a chicken breast, for a twelfth of the price.
It will also provide you with B vitamins
essential for maintaining energy levels.
And as for cholesterol, you can forget about
the scaremongering: eggs have been linked
to reduced risk of heart disease and stroke.
Yes, nutritionists tend to be big fans,
but these days eggs have gained currency
in more rarefied foodie circles. New food
stalls and restaurants are opening with
eggs taking the starring roles, rather than
making up the supporting cast. “It all
started with last year’s boom in brunch
culture,” says Neil Rankin, executive chef
at Moorgate’s Korean and Mexican-styled
specialists Bad Egg. “But it makes for
sound logic, too. Eggs are a cheap, high-
quality protein source at a time when meat
is expensive. And they’re great vehicles for
taste: the soft consistency means they stick
to the tongue, amplifying flavour.”
Joining Bad Egg in the capital are the
Middle East-meets-Montreal vibes of
The Good Egg in Stoke Newington, plus
Soho House’s new Notting Hill venture,
Eggbreak. All of which are looking to hatch
a profit from the staggering 11.8 billion eggs
the UK polishes off each year. “If eggs were
rare and 10 times the price they would be
held up as an amazing delicacy,” says Nick
Philpot of the Yolk pop-up café. “We’re
finally waking up to how good they are.”
So for those wanting to unscramble
the culinary zeitgeist while keeping their
health sunny side up, we’ve poached five
simple yet ingenious recipes from the best
egg chefs in the land. Saucepans at the
ready, it’s time to kick oeuf.

96 MEN’S HEALTH S CO U
The MH Egg Cookbook

JUDGE AN EGG BY ITS


COLOUR: DARK YOLKS
MEAN BETTER EATING

9/9
EGGS CONTAIN ALL NINE
ESSENTIAL AMINO ACIDS,
MAKING THEM A FLAWLESS
PROTEIN SOURCE

KO Your
Rest Days
A spicy upgrade of eggs
on toast, this quickfire
feast will see you through
a dozen hours of DOMS
POACHED EGGS WITH AVOCADO
AND CHORIZO JAM
BY MARCUS WAREING OF TREDWELL’S

INGREDIENTS 01 To prep the jam, heat 02 Raw eggs are great, 03 Next, it’s time to
(SERVES 2) the onion, garlic, herbs but unless you spend hit the soreness-
and spices in your best your mornings running up slashing omega-3s in
• AN ONION, CHOPPED pan with a glug of olive unnecessary amounts of the form of delicious
• GARLIC, 2 CLOVES oil. Level up by going steps in a grey tracksuit, avocado. Blend it with
• THYME LEAVES, 2TBSP heavy on the paprika – we recommend following lemon juice, a dash of
• GROUND ALLSPICE, ½TSP a surprising source of iron Michelin-starred chef olive oil and seasoning,
• SMOKED PAPRIKA, 1TSP that will help ferry oxygen Marcus Wareing’s lead. then spread on your
to your muscles during Get your hands on the toasted sourdough bread.
• BALSAMIC VINEGAR, 50ML your next Balboa-esque freshest eggs possible, Layer on your chorizo
• TOMATO PUREE, 2TBSP training montage. Add a then: “Bring salted water jam and top it all off with
• TREACLE, 1TBSP liberal dash of that other to the boil with a splash the poached eggs for
• CHORIZO, 200G Italian stallion, pepsin- of white wine vinegar. heavyweight benefits
• STREAKY BACON, 100G rich balsamic vinegar, Whisk the water, crack an before you go to work.
• EGGS, 4 to accelerate the egg into a cup and pour it
absorption of protein in.” Simmer for three and
• AN AVOCADO, DICED after a morning spent a half minutes for a yolk
• LEMON, ½, JUICED boxing frozen beef joints. worth shouting about.
• SOURDOUGH BREAD Then, add the tomato
puree, treacle, chorizo
and bacon and simmer
the lot for 30 minutes.

S CO U MEN’S HEALTH 97
Smash 6.6G
Through The Wall THE AVERAGE COMBINED
SATURATED AND
MONOUNSATURATED FAT
Egg yourself on with this CONTENT PER EGG –
stamina-extending frittata PERFECT RACING FUEL

BROAD BEANS AND


SPRING VEG FRITTATA
BY ALDO ZILLI OF SAN CARLO ITALIAN RESTAURANTS

INGREDIENTS 01 Traditional thinking trifecta of calcium, iron


has it that sucking it up and chlorophyll – all of
(SERVES 2)
like a man is the best way which help transport
• BROAD BEANS, 150G to break through that wall blood to your muscles
• AN ONION, CHOPPED you hit half way through on the go. While this is
• ASSORTED SPRING VEG a 10K, but a helping hand happening, beat your
(TRY SPINACH, DICED is here in the form of eggs with the parsley and
PEPPERS, WATERCRESS, broad beans. Specifically, pecorino to unlock their
ASPARAGUS), 350G their secret ingredient muscle-fuelling abilities
• LARGE EGGS, 6 L-dopa, which facilitates – specifically leucine,
a dopamine kick, helping the only amino acid with
• FRESH PARSLEY, you feel better about that the capability to directly
2TBSP, CHOPPED
burning sensation in your stimulate protein
• PECORINO CHEESE, quads and keeping your synthesis. Show off.
50G, GRATED
head in the race. To cook
the beans, blanch them 03 Add your eggs to
in boiling water for three the pan with salt and
to five minutes, drain, pepper to taste. After
then rip off the skins like 10 minutes, bake under
they’re your chafing tape the grill for three minutes.
at the finish line. Once cooled, slice your
frittata into delicious,
02 Next, sauté the cardio-boosting wedges.
onion in olive oil before (Note: tackling a frittata
adding the spring veg and mid-race isn’t a strong
cooking for four minutes, look. Stick to gels for
making sure to load up on post-starting pistol fuel.)
long-distance performer
spinach with its beneficial

98 MEN’S HEALTH S CO U
The Egg Cookbook

AN EGG CONTAINS 75
CALORIES: TWO BITES INGREDIENTS 01 An immunity- while garlic’s manganese
OF A PRET SUPER CLUB (SERVES 4) boosting heavy hitter, will help to regulate
shakshuka is the sworn your thyroid, as well as
• MIXED PEPPERS, 4 enemy of bed days and stabilising blood sugar
• AN ONION, SLICED Netflix binges. To start levels – essential for
• GARLIC, 2 CLOVES, yourself on the road to keeping your cool when
FINELY CHOPPED recovery, halve and watching House Of Cards.
• FRESH PARSLEY, deseed the peppers
HANDFUL before roasting them for 02 Simmer the sauce
• FRESH CORIANDER, 15-20 minutes at 180°C. ingredients with the
HANDFUL The ascorbic acid in the peppers for 25 minutes,
• FRESH THYME SPRIGS, 2 peppers will punch
through the nucleic acid
then crack your eggs into
small wells in the mixture.
• SMOKED PAPRIKA, 1TSP at the heart of bacteria to Eggs are ideal for battling
• CAYENNE PEPPER, ½TSP render man flu helpless. any Old Fashioned-
• CINNAMON STICK Meanwhile, heat the induced illnesses, with
• BROWN SUGAR, 1TBSP onions, garlic, herbs, their cysteine amino acids
• TOMATO PUREE, 1TSP spices, sugar and tomato speeding up your liver’s
• CHOPPED TOMATOES, in an ovenproof pan. The
tomato puree will provide
recovery. Bake for seven
minutes. If you’re feeling
2 X 400G TINS
another jolt of vitamin C, especially rough, knock
• EGGS, 8 back a Bloody Mary.
• CHALLA LOAF
03 Traditionally,

Hammer shakshuka is served


with challa bread and a
dollop of preserved lemon

Hangovers yoghurt (get them from


the supermarket – you’re
not a miracle worker).
Leave sick days feeling sorry If you can face leaving
the house, go for plain
for themselves with a potent yoghurt with a high

North African pick-me-up co


concentration
ce t t o of o lemon
e o
jjuice. The fflavonoids will
not only aid absorption
SHAKSHUKA of vitamin C, but keep
BY JOEL BRAHAM OF THE GOOD EGG iits benefits going
g g for
longer; enough time for f
oone more episode of
BBetter Callll Saul,l sa
say.

15%
THE PORTION OF YOUR RDA
OF VITAMIN D IN ONE EGG

S CO U MEN’S
’ HEALTH 99
Flame Fat
Into Oblivion
Set your eggs alight with 01 Set up your fat-
burning production line
torch fat, now’s the time
for a press-up superset.
this fiery Malaysian dish by hard-boiling then When the sauce is looking
peeling four eggs. Beat good, whisk the dressing
SAMBAL TELUR the final (raw) egg in and set aside. Tahini is
BY NEIL RANKIN OF BAD EGG a bowl, then roll each of rich in thiamine, which
the cooked eggs in the increases production of
INGREDIENTS flour, the beaten egg and hydrochloric acid in the
(SERVES 3-4) breadcrumbs. If you’re stomach, metabolising
doing it right, you should your food into energy.
• EGGS, 5 already have a sweat on.
• PLAIN FLOUR, 2TBSP 03 Now’s the bit you’ve
• FRESH WHITE 02 The spicy sauce is been waiting for. Heat
BREADCRUMBS, 100G where the fat-scorching up 1tbsp of groundnut oil,
CHILLI SAUCE benefits lie, with the then fry the eggs until
• RED CHILLIES, 4, capsaicin in the chillies golden (one or two
CHOPPED (DESEED not only boosting your minutes). Your eggs will
FOR LESS HEAT) metabolism, but also retain less groundnut oil
• SHRIMP PASTE, 1½TBSP suppressing your appetite
for dessert (yes, even
than when cooking with
other oils, but use kitchen
• CORIANDER, BUNCH Ben & Jerry’s). The zinc paper to absorb any
• SHALLOTS, 250G, in the shrimp paste is also excess. Once cooled, rest
PEELED AND SLICED bad for the coffers of the eggs on the chilli sauce
• A RED PEPPER America’s premium ice base, drizzle over the
DRESSING cream manufacturers, dressing, place a glass of
• TAHINI PASTE, 1TBSP as it increases production milk on standby, and serve.
• A LIME, JUICED of the satiety-promoting
hormone leptin. Blend the
sauce ingredients, then

6.0G
THE AMOUNT OF PROTEIN IN ONE
simmer for 20 minutes,
stirring occasionally. If
you’re really looking to
EGG, 1/5 OF A CHICKEN BREAST

Crush Calories
For Breakfast
A Japanese classic, packing monster-
sized benefits into minimal calories
ONSEN EGGS
BY SCOTT HALLSWORTH OF KUROBUTA HARVEY NICHOLS

INGREDIENTS 01 The Japanese are also keep your heart in


(SERVES 1) masters of everything shape for that next bout
from video games to of running up walls.
• AN EGG martial arts. It’s not Simmer the dashi, soy
• DASHI (SOUP STOCK), surprising, then, that their sauce, mirin, sake and
200ML hot take on how to prepare kombu on a low heat to
• DARK SOY SAUCE, 50ML your breakfast egg is prepare the mixture.
• MIRIN, 50ML worth investigating. The
• SAKE, 50ML thinking goes that slow 03 To crank up your
cooking releases huge metabolism, sauté your
• KOMBU STICKS, amounts of peptides, spinach in butter along
HANDFUL, BROKEN
ready to stamp out your with everyone’s favourite
• SPINACH, 2 HANDFULS appetite like a certain calorie-burner, garlic.
• BUTTER, KNOB fictional creature stomping Once wilted, arrange the
• GARLIC CLOVE, SLICED through Tokyo. Give your spinach and deshelled
• SPRING ONION, 3 egg an hour in its shell in egg in a bowl, then bring
STALKS, CHOPPED a pan of 63°C water. the dish together in
yin-yang harmony by
• FRESH GINGER, 1TBSP, 02 Like a ninja (sort pouring in the steaming
GRATED
of), this low-calorie soup sauce. Add some sliced

0%
is a master of surprise, spring onions and grated
tricking your body into ginger for a sophisticated,
feeling fuller for longer. (and calorie-crunching)
The antioxidant-rich start to the day. THE PERCENTAGE
soy sauce (10 times as OF CARBS
potent as red wine) will AND SUGARS

100 MEN’S HEALTH


The MH Egg Cookbook

DON’T BIN THE YOLKS!


THEY CONTAIN WAY MORE
CALCIUM, IRON & B VITS
FOOD STYLIST: LUCY-RUTH HATHAWAY | SIGNATURE CAST-IRON SKILLET LECREUSET.CO.UK

MENSHEALTH.CO.UK MEN’S HEALTH 101


INTO THE
DEEP BLUE
HAVING MASTERED THE OCEANS 7 – A SEVEN CHANNEL CRUCIBLE
OF OPEN WATER SWIMMING – ADAM WALKER UNDERSTANDS
WHAT LIES AT THE VERY EDGE OF YOUR ENDURANCE

T
ake the plunge. Never has that
metaphor been more fitting than
when describing the choices
of Adam Walker. In 2006, the the Molokai Strait in Hawaii via the
Nottingham-born toaster English Channel, Strait of Gibraltar,
salesman, inspired by a film about a man Catalina Channel, Cook Strait and
who swims the English Channel, left any the North Channel. The immensity of
semblance of normality in his life behind, the challenge boggles the mind. But to
throwing caution and warm clothing to the adventure junkie Walker, that’s the appeal.
wind to begin an ocean odyssey rivalling It wasn’t all plain sailing, mind you: “I was
that of any of the greatest endurance stung in the spine by a Portuguese Man o’
swimmers in history. Going from electrical War and had to pull its tentacles off. I had
appliances to brutal currents, Walker had to get in a place where I could visualise and
truly taken the plunge. focus on the end goal and block out the
Fast forward ten years and he’s become pain,” says Walker. Indeed, as any swimmer
the first Brit, and one of only six people on will tell you, the water can be brutal to your
earth, to swim the hardest oceans known body. What’s allowed Walker to survive and
to man – from Japan’s Tsugaru Channel to even thrive is a rigorous and suitably elite
approach to recovery and after care, from
fitness to skincare.
MH PROMOTION

RECOVERY
PLANNER
WITH HIS BODY UNDER CONSTANT STRAIN,
ADAM FOCUSES ON A STRICT FITNESS,
NUTRITION AND SKINCARE ROUTINE.

The daily grind


I split training between the open
water and the pool. I do five- to
six-hour swims to get ready for the
channel swim, and then I train
anywhere between 25k to 60k in the
pool, before upping the open water
swims from May.

Food for thought


I carb-load for two or three weeks
before a competition with a real focus
on the last three or four days. I will
have a lot of brown rice and pasta,
balanced out with proteins and fats.
It averages about 60% carbs, 20%
protein and 20% fat.

Avoid temptation
I try to stay clear of sugars. It’s
tempting when you’re burning
1100 calories an hour to try and
rush the calories on board. I have
dried mixed nuts afterwards to
stop the cravings, but once you’re
four or five hours into a swim, all
you’re thinking about is chocolate
and the sugar rush.

Look after your skin


You’re going from chlorine, which
makes your skin and hair dry, to
the salty sea that then removes
nutrients from your face. So it’s very
important that you moisturise your
face every time you train to stop
it from getting sore.

Clarins convert
I use Active Face Wash followed by
“I USE CLARINSMEN Super Moisture Balm in the morning,
then as soon as I am showered after
BECAUSE I NEED A training, and again at night. The
QUALITY PRODUCT TO GET balm keeps the moisture in and
stops my skin from drying out. It
THE JOB DONE. FOR ME, also battles against the elements
of seawater and chlorine and keeps
TAKING CARE OF MY SKIN me looking fresh.
To find your local store, visit
IS PART OF MY RECOVERY clarins.co.uk/find-a-store
FROM TRAINING.”
PERSONAL

TRAINER
B
Because fi
fit is the new rich
EDITED BY JJACK
ACK HART
SCALLE UPP YOUR
MUSCLLE FUUEL
P/ 1188

SMART KIT FORR


MARATHON MEN N
P/ 120

MEET RICH FRONING,


YOUR NEW BADASS PT
P/ 114

NATURAL BORN HARDER BETTER


ETTER
PAINKILLERS STRONGER PPASTA
P/ 113 P/ 109
09
U
UPGRADE YOURR
CCABLE PACKAGE
G
P/ 110
0

SMASH ‘THE WALL’


WITH YOUR MIND

MENSHEALTH.CO
HEALTH.CO.UK
U MEN’S HEALTH 107
PT / 05.2016 LESS PREP, MORE GAIN

MICROWAVE MUSCLE #15


Doling out a whopping 46g of
LOW-CARB protein, this gourmet dish uses
chicken ‘noodles’ to cut the carb 0

CARBONARA

14

2
content and bring the muscle

12

4
10
to al desko dining. Buon appetito

6
8

0-2MIN
Strip the chicken into thin
‘noodles’ – these are going
TIME TO MAKE CALORIES to replace the pasta. Add to
5MIN 490 a bowl and blast on high with
the bacon for two minutes,
PROTEIN SAT FAT
or until cooked through.
46G 13G
84% 0

14

2
12

4
10

6
YOU WILL NEED... 8

KE
MORE

SHA • A chicken breast 2-4MIN


• Bacon rasher, fat Slice your courgette noodles
removed, finely sliced using a potato peeler, then
PR

OT
A

• A courgette
EIN T H A N • Eggs, 2
add to a bowl with whisked
eggs and milk. Season with
• Milk, splash herbs, salt and pepper, then
• Mixed italian herbs, 1tsp cook on high for one minute.
• Parmesan, 2tbsp
0

14

2
12

4
10

6
8

4-5MIN
Combine all the ingredients
together and heat for another
minute, or until the egg is
cooked. Serve with grated
cheese. Tuck your napkin into
your collar and get twirling.

SWAP SPAGHETTI FOR


HEALTHIER IMPASTAS
WORDS: ANNIE RICE | PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS | FOOD STYLIST: TAMARA VOS

POWER SAUCE #13


PROBIOTIC
PESTO
Fibrous almonds and
metabolism-igniting
chilli combine here to
boost your digestive Add a bunch of basil + 2tbsp Add the
t juice of a lemon GUT-SOOTHING
efficiency. And it’s parmesan + a garlic clove + + salt and pepp
pepper, to taste
te. PASTA SAUCE
twice as satisfying as ¼ cup almonds + ½ green chilli to Mix with a spoon or ggivve Fiery pesto with a
any ‘special’ yoghurt a blender. Blitz the lot together. it another quick buzz. soothing afterburn

MENSHEALTH.CO.UK MEN’S HEALTH 109


PT / 05.2016

1 BIT OF KIT, 10 WAYS #10


From shoulder shredders
h dd to epic abs b
BRAND NEW and everythingg in b
your chest and
between ((that’s
h
d arms, gents)) cable
bl
MUSCLE machines havee the
muscle growth
h versatility
l to set
h in motion and fforge

UNCHAINED an iron physiq


que. Forget queuing for
the bench – bee a cable
bl guy instead d
f

HOT

01 02 M
MAN VS
TIT
AN
I

CT
CHEST CROSSOVER TRICEPS EXTENSION MACHINE
M

RIC
EP S
A
Abolish barbell
3 SETS OF 12 REPS 3 SETS OF 15 REPS booredom and
This targets parts of your chest regular Using a high attachment, grip thee rope buulk up at home
presses don’t touch. Set the pulleys just in both hands, arms at 90 degreees (A).
(A MH Elite Cable
M
Crossover £300
Cr

L IM
above shoulder height. With arms slightly Push down, keeping your torso straight
s h arrgos.co.uk

PL
IM
bent (A), pull in an arc until your hands and elbows fixed (B). Flex your wrists
w at BS
meet (B). Slowly return, relaxing your core. the bottom to fully engage your triceps..
NOT

B
B

03
BICEPS CURL
04
LATERAL RAISE
3 SETS OF 10 REPS 3 SETS OF 10 EACH SIDE
Swapping dumbbells for cables improves For show-off shoulders, try workingg the
your form by nixing any unsteadiness. muscles from a new angle. Sidee-on to
Use the lowest setting (A) and curl up to the pulley, grab a D handle (A) and
shoulder height, squeezing your glutes raise your arm across your boddy in
and
d pressing
i your hheeels into the floor (B). a wide arc
arc, finishing as shown
sh (B).

B
WORDS: JACK HART | PHOTOGRAPHY:
NESS | GROOMING: LAURA
DDEXTER USING DERMALOGICA

A B PULL AHEAD OF
O YOUR
O
C SS RIVALSS
BENCH-PRESS
HAYNE

A
PHILIP
P

110 MEN’S HEALTH M S


MENSHEALTH.CO.UK
CO K
CABLE CROSS PURPOSES

05
HIGH-PULLEY CURL
06
WOODCHOPPER
3 SETS OF 10 EACH SIDE 3 SETS OF 10-12 EACH SIDE
This biceps isolator triggers max growth Stand side-on and grip a D handle with
in your trophy muscles. Fix a D handle at both hands (A). With your arms straight,
head height (A). With your palm facing in, rotate at your core to draw the cable
curl toward your head (B). Squeeze your across and down, pivoting your back foot
upper back to ensure a full contraction. ( ) Slowlyy reverse back to the start.
(B).

B B

07
BENT-OV
OVER LATERAL RAISE
08
CALF RAISE
S S OF 10 REPS
3 SETS 3 SETS OF 20 REPS
Kneell with each pulley in the opposite
K Give your upper body a deserved break
hand
h d soo your arms are crossed (A). and get ready to build bulging calves.
L
Lean forward and raise your arms to Set the handles low and stand with your
form
f a T (B); squeeze your shoulders arms straight, feet shoulder width (A).
at
a the toop to fire extra muscles. Push up onto your toes
toes. No stooping (B). SPEC
B
MUSCLES
A USED

A B

WORKOUT

50
09
SHADOW BOXING
10
CABLE CRUNCH
MIN

RESULTS IN
3 SETS OF 30 SECONDS
Think cable chest press, but lighter and
faster, with more calories burned. Set the
3 SETS OF 10-12 REPS
Kneel before a high rope attachment –
back at 45 degrees, handles either side
4
WEEKS
cables at shoulder height (A) and punch of your face (A). Bend as far as you can
forward with each hand in turn (B), taking (B), then slowly raise, feeling the burn
LEVEL
care to control the retu
return movement. throughout
g your
y core. All hail the cable!
MED
MODEL: LEE PHILLIPS AT ANDI PETERS’ MODELS

A
SHORTS HM.COM, ADIDAS ORIGINALS
LOS ANGELES RS JDSPORTS.CO.UK

B B

MEN’S HEALTH 111


PT / 05.2016 TRADE SECRETS

Knowing how – and when – to push


WHEN THE GOING through the wall makes hard workouts
easier, whether you’re an endurance
GETS TOUGH… athlete or a gym novice. Understand
your limits, then transcend them

WHY NOT
DIG DEEP
With your toes, specifically,
according to research by
Elevate Fitness in Miami Lakes,
Florida. ‘Screwing’ your feet
outward into the ground when
you’re struggling under a heavy
TAKE YOUR
T SPOT THE weight generates external
CO
OFFEE STRONG DIFFERENCE rotational force – ie torque – in
A pre-workout
p espresso will help Smashing through fatigue is great, but your hips, allowing you to push
you
y u grind out more reps. Caffeine ignoring damaged muscles can leave through muscular fatigue and
bl ks adenosine, a pain-processing
block your training regime in pieces. If your finish your set. So at the gym,
chem
c mical, says the University of movement is restricted or you notice signs
Illino
I ois. Not hot on coffee? Pop as in life, when you’re feeling
of swelling, call it a day to prevent an
a caff
a  ffeine pill 20 minutes ache from turning into an injury. the strain, dig your heels in.
b
before you train.

JUST
LEARN YOUR ABC
Linking adversity, belief and consequence (the ABC
method) may sound like psychobabble, but it could see you
through a tough session. If your muscles are flagging, don’t
stop: instead, challenge yourself to go another round. The
method posits that this change in perception helps you
associate muscular aches with success. No pain, more gain.

STEP
TURN UP THE BASS BY STEP SEEK OUT
Whether you’re chasing down a new Breaking a run – or COMPETITIONN
5K PB or just trying to survive legs day, workout – into smaller, More off a cardio
d lone
l wolf?
lf You’re
it’s no secret that the right tunes can help more digestible ‘micro- missing a trick. A Kansas State University
EXPERT Adam Morris you beat a tough session. But, according goals’ is an easy way to study found running with a slightly faster
EXPERIENCE As MD of to new research published in the keep the wheels turning partner can boost both your speed
Believe Perform, the Journal of Music Therapy, when you feel like and endurance. Time to expand
UK’s leading sports music’s performance- grinding to a halt. When the wolf pack.
psychology team, enhancing effect hits its high out running, focus on
he’s the man to stop note during prolonged aerobic getting to the next bend
you falling apart
CONTACT
exercise. In other words,
hit the road for longer
in the road (or lamppost, AIR IT OUT
believeperform.com if things are really bad). The next time a gruelling set
to get Harder, Better, in the squat rack has you on
@BelievePHQ
Faster, Stronger. the verge of losing your lunch,
concentrate on relaxing your

SCREW IT?
breathing. Research in Pain
Medicine found measured
ILLUSTRATIONS: BEN MOUNSEY

breaths were decisive in


influencing subjects’ pain
perception. (Hey, if it works
for women in labour...) And
the extra oxygen will help your
muscles power onwards.

MENSHEALTH.CO.UK MEN’S HEALTH 113


PT / 05.2016

THE BIG WORKOUT

GET CROSSFIT
LEAN AT LUNCH
Become the ‘fittest man on earth h’
and still have time to check yourr 0
02A
emails. This workout, from CrossFit
champion Rich Froning, combin nes
bodyweight
y g moves with bigg lifts to
d l
deliver athletic
hl results
l in a hu
hurry
y
03A

01A

02B

01B
B

LI 01
SQ
SQUAT CLLLEAN
N
02
FRONT SQUAT
VI 1 REP 2 REPS
Poweerful
f moves are a CrossFit i Perform all three exercises Come straight out of the
staplee andd will
ll see you packk on using 50% of your 1RM for squat clean – with the bar
musccle, ffast. Use a low weight
g the clean and jerk – if you’re still in front rack position (A)
whilee you perfect the form – new to Olympic lifts, play it – and drop into another two
safe until you’re comfortable. squats (B). Push your chest
go heavy y too soon and you
y risk
Clean the bar by pulling it up out and your glutes back as
injury f
y. Perform exercises 1-3 as from a deadlift (A). Explode you lower to make sure the
a tri-set: complete
l one round d through your legs to snap the upward pressure is applied
every f 10 sets total..
y 90sec for bar into a front rack position, through your quads, not your
Then move to the superset,
super
erset
et, pushing your hips forward spine. Push through your
doing 3 rounds in total.l Enjoy and keeping your head up. heels on the way up; imagine
a full day’s
d y rest before
f tac
ackl ngg
klin
ing Squat to 90 degrees (B) then driving your thumbs under
the fat-burning
b workout press back up. Don’t drop the your collarbone to keep the
over the page. You’ll need it. bar – your next move is up. bar in a stable position.

1 MENSHEALTH.CO.UK
ARE YOU CROSSFIT?

03B

0
05A

0 A
04A

05B
0

0 B
04B

T SPEC
THE S
M S S
MUSCLES
TTARGETEDD
TTRI-SET S
SUPERSET
S

03
THRUSTER
S R
04 05
W G
WEIGHTED S
SIT-UP GOOD MORNING
3 REPS 15 REPS 6 REPS
PHOTOGRAPHY: PHILIP HAYNES | GROOMING: LAURA DEXTER USING

SHORTS H&M HM.COM, NIKE ROSHE ONE FROM JDSPORTS.CO.UK


DERMALOGICA | MODEL: LEE PHILLIPS AT ANDI PETERS’ MODELS

Squats build power in your Set the bench at a 45-degree Load the bar across the
legs but for total strength, incline and preepare to forge back of your shoulders with
add a press on top. By taking a six-pack of stteel. It’s mental a wide overhand grip (A). WO O T
WORKOUT
your shoulders from bracing
in a rack position to shifting
prep you require here – these
aren’t for the faint hearted.
Hinge forward at the hips
until your chest is parallel
25
MIN
weight up, you’ll keep them Hold a medicine ball above with the ground (B), then
working through all stages your head, back flat on the squeeze your glutes and RESULTS IN
of the tri-set for huge
growth. From the squat (A)
bench (A), then power up to
a seated position (B). Lower
concentrate on raising your
head to return to standing.
3
WEEKS
press up with your legs and slowly back down, keeping This move fires the muscles
use that momentum to push your upper body straight and in your posterior chain for LEVEL
the bar to full extension (B).
Drop the bar and breathe.
hinging at the hips. Missing
the barbell? Don’t worry –
a big hit of growth hormone.
Take your full 90sec rest,
HARD
Only nine rounds to go… you’ll soon be reunited. then go back to the sit-ups.

MENSHEALTH.CO.UK MEN’S HEALTH 115


PT / 05.2016

01
01A

02A
01B

02B

BECOME AN 01
BODYWEIGHT SQUAT
02
SUPERMAN
H E 20SEC ON, 10SEC OFF 20SEC ON, 10SEC OFF
You’ll
’ll never see a stodgy
d pro These are a cinch if you nail If the squats have taken it
CrossFitter – these guys come the form, but expect your out of you, go ahead and lie
in one size and that’s lean. But thighs to be screaming by the down. There is, however,
don’t expect to catch Froning end. Tabata keeps your heart a catch: extend your arms in
rate high, so you’ll never front of you (A), then raise
on a long run: his high-octane
plateau – this workout should them, your chest and legs
circuits use the Tabata format to keep getting harder. With off the floor by a few inches
scorch fat and reveal the muscle your feet shoulder width (B). Hold for a second, then
beneath. Do 8 rounds of each apart (A), bend to lower to lower them to the ground.
exercise before progressing. 90 degrees, keeping your Aim to maintain tension at
Rest 60sec between each move, head up and heels flat (B). the bottom of the rep to keep
but stay strict with your timings Pause then stand up. Repeat your core engaged: by the
– max effort and low rest will for 20sec, rest for 10sec, sixth or seventh round, you’ll
seriously spike your metabolism. then do another 7 rounds. be feeling it in your lower abs.

1 MENSHEALTH.CO.UK
ARE YOU CROSSFIT?

EXPERT Rich Froning


03B EXPERIENCE As Reebok
CrossFit Games Champion
for four consecutive
years (2011-2014), Froning
has what it takes to whip
you into shape
CONTACT @CrossFitMayhem
crossfitmayhem.com

03A

04B
05A

05B

04A
THE SPEC
S
SHORTS TOPMAN.COM, CROSSFIT NANO 5.0 REEBOK.CO.UK | WITH THANKS TO REEBOK CROSSFIT THAMES

M S S
MUSCLES
TTARGETEDD

03
JUMPING PULL-UP
04
SIT-UP
05
PRESS-UP
20SEC ON, 10SEC OFF 20SEC ON, 10SEC OFF 20SEC ON, 10SEC OFF
While adding a jump takes You might not think sit-ups The good news: you’ve only
pressure off your arms and are particularly hardcore – one more move to go. The
back, the extra momentum but after eight fast-paced bad? That move is press-ups, WORKOUT
comes at a price: faster reps
for an elevated heart rate.
rounds, that’s exactly what
you’ll get. Sit with your knees
which hammer all the upper
body muscles you’ve worked
25
MIN
Squat (A), then jump up to bent and hands behind your already, while also demanding
catch the pull-up bar with head (A). Anchor your feet serious core stamina. Place RESULTS IN
a shoulder-width grip. Use
that momentum to pull your
with a weight plate to stop
them sneaking up. Keeping
your hands in line with your
chest (A) and keep your
WEEKS
3
chin over the bar, squeezing your posture straight, slowly elbows narrow as you lower to
your shoulder blades at the hinge back at the hips until the ground (B). Push up with LEVEL
top (B). Lower slowly – only
drop to the ground when
your back is just above the
floor (B), then quickly fire
force. You have 10 months
until 2017’s Reebok CrossFit
MED
your arms are fully extended. up to the top and go again. Games. See you there.

MENSHEALTH.CO.UK MEN’S HEALTH 117


TIDAL POWER PT / 05.2016

MACRO ECONOMICS #02

SCALE UP YO
FANSS OF
O FIN DINING
WILL CATCHH OCEANS
O BRILL BENEFITS
OF

TRAINING F L
Drowning in flavourless wheyw
LOW-GI OCEAN PIE
MAKES 6
• Salmon, 2 fillets
• Smoked haddock, 2 fillets
shakes? Our protein-packed fish • A lemon, squeezed
• Carrots, 400g, chopped
pie will net you six days’ worth of • Sweet potatoes, 400g, chopped
slow-release carbs to keep your • Butter, 1tbsp
• Wholemeal flour, 1tbsp
muscles primed for performance • Unsweetened almond milk, 300ml
• Mature cheddar, 2 handfuls
and energy levels above water • Fresh parsley, bunch
• King prawns, 150g, cooked
• Spinach, ½ bag
METHOD
Step 1 Drizzle the fish fillets
with lemon juice and season.
Wrap in tin foil and bake at
TIME TO MAKE 200°C. Set the carrots and
40MIN potatoes to boil and, in a
separate pan, melt the butter
CALORIES on a low heat. Add the flour
355 FROZEN FISH IS OFTEN
A BETTER OPTION THAN
and milk, stirring to thicken.
Step 2 When the sauce is
PROTEIN FRESH BECAUSE THE creamy and cooked through,
23G NUTRITION IS LOCKED
IN AT SOURCE
season and add half the
cheese. After 20 minutes,
CARBS drain your veg and mash it
38G with the butter and parsley.
Step 3 Remove the fish and
FAT flake into a deep dish, adding
12G the prawns. Cover with the
white sauce and layer on the
spinach and mash. Score with

WORDS: ANNIE RICE | PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS | FOOD STYLIST: TAMARA VOS | ENAMEL DISH LAKELAND.CO.UK
a fork (extra credit awarded
for nautical designs), add
the rest of the cheese on top
and bake till gold and crispy.

THE GI VALUE OF OUR


MASH IS 1/3 LOWER THAN
FOR REGULAR SPUDS, SO
YOUR BLOOD SUGAR
WON’T SINK

AT £2.56 A PORTION,
IT’S CHEAPER THAN A
MEAL DEAL AND CLOSER
TO THE IDEAL MACRO
PROFILE

118 MEN’S HEALTH MENSHEALTH.CO.UK


FINAL
PUSH
FOLLOW IN THE FOOTSTEPS
OF MEN’S HEALTH JUNIOR
FITNESS EDITOR JACK
HART AND TAKE ON THE
CHALLENGE OF A LIFETIME
On Saturday 25 June, thousands of
runners will descend on the picturesque
Italian town of Cortina d’Ampezzo.
Nestled in the Dolomites mountain range,
this small community will host the Cortina
Trail – 47km of dramatic mountain trails
encompassing some of Europe’s most
challenging obstacles. Participants
will embark on up to 12 hours of high-
octane, adrenaline-fuelled running
across unpredictable terrain. It’s
a daunting prospect for anyone
new to this kind of
adventure race,
myself included.
Cortina Trail will
be my first ever
“I AM
endurance trail
running experience,
and I am counting on
COUNTING
The North Face’s
Mountain Athletics ON MOUNTAIN
programme to make
sure it’s not my last.
While not completely
ATHLETICS”
unfit, I’m not by any
means gifted with the
natural athletic grace with which
professional runners conquer summits.
Even as little as two months ago,
I would have predicted an inglorious
and ignominious end to this race – but
Mountain Athletics has given me the tools
I need to cover 47km of mountain terrain
in one piece. Well, that’s the plan...
MH PROMOTION

BECOME A TRAIL RUNNER


WITH MOUNTAIN ATHLETICS
Building the strength programme creates
and endurance needed a personalised exercise
to tackle an event like regime that focuses on
Cortina Trail isn’t the stamina and muscles
something that happens needed when trail running.
overnight – sorry to break From full-body plyometric

10 HOURS OF it to you, gents.


Not only do you need to
movements for a dynamic
running technique, to
commit to your training, you weighted lifts for the
HIGH-OCTANE have to be smart. The North
Face’s Mountain Athletics
leg strength needed to
tackle steep inclines,

RUNNING ACROSS
UNPREDICTABLE
TERRAIN

you’ll be guided through


a comprehensive course
designed to take you from
couch zero to trail race hero
in a matter of weeks. All you
need to do is put in the effort.
Downloading the free
Mountain Athletics Training
App is your
first step to
trail running
– I’ll see
you on the
start line.
GUTTER CREDIT

MENSHEALTH.CO.UK
EDITED BY ERIC DOWN & MATT HAMBLY

I S
INSTANT UPGRADE
U G

Be-All
&
Holdall
WWhen a backpack
p is too casu
asual
s
l
and a briefcase impractical,
th well
this ll engineered
g d hybrid
h b d
h t the
hits th style
tyl sweett spot
p t
PHOTOGRAPHY
O OG BY JOBE
O LAWRENSON
SO

W hhen you’ree negotiating


tablet, gym
n
notebook,
n
m gear
,ap
ge and
propper
p r bag
is necessary. This Louuis Vuittonn
duffle
ff is as proper ass it g gets.
g

“Form and function are the two


most
m important considerations d in
good design,” says Lindsey Riley
of London College g of Fashion.
“The compartmentalising
compartmental off
bags to protect our high-tech
h h h
gear from the rest off life’s
f kit is
redefining modern acccess essories.”
ssories.”
In other words, it’s not ot enough g for
f
bags to look great, they have to
make
m life
f easier too. She points to
Louis Vuitton’s working details –
“especially
“ the added functionality
offered
ff byy various handles” –
as a perfect example.
Crucially,
y it’s a ffunctionalityy
that
h d doesn’t come at the h expense
off aesthetics, with the polished
WORDS: ANTHONY TEASDALE

leather
l finish ensuring it won’t
look
l out off place in even the
most
m chichi off offices.ff That’s
what makes this a bag g for life.
£1970
9 0 louisvuitton.com
ou s u tto co

MENSHEALTH.CO.UK
S CO UK MEN’S
’S HEALTH 125
25
STYLE • 05/16

THE ROUND-UP

MAY STYLE DIGEST


Because three heads are better than one, we tapped a trio
of experts for opinions on this month’s sartorial scoops
STREET STYLE PHOTOGRAPHER MEN’S HEALTH COMMISSIONING EDITOR AT
AND MENSWEAR
ENSWEAR BLOGGER STYLE EDITOR THE OBSERVER MAGAZINE
GARCONJON.COMM MATT HAMBLY ED CUMMING

01/ Supe rsetss


Surprising as it may
m sound,
Superdry has nott, until
now, produced a ‘proper’
p p
sportswear line. TThis new
collection focuseses oon tthee
performance as oppopposed
to the leisure sidee of
sportswear, meani ning g you
can now own Sup perdry
dy
04/
running shorts, mmoisture- Summer
wicking vests,
funnel-neck topss Matt: GarconJon: Ed: Time
and hoodies.
“Superdry’s punchy
branding will feel
“There’s a focus on
detail here, which is
“Superdry rolls its
tanks across one of
Blues
right at home in the exciting to see on the the few frontiers it
gym. And as it has high-street. There’s had yet to conquer: Acqua di Parma
incorporated fabrics an ever-increasing technical sportswear. has a new line in its
that will usher away demand for technical As ever the clothes
SWEATSHIRT £50
sweat while you rep, sportswear across are functional and fit
Blu Mediterraneo
HOODIE £60
T-SHIRT £30 you will stay super the men’s market for purpose. They’ll range. Cedro di
ALL SUPERDRY
dry, too (sorry).” at the moment.” fly off the shelves.” Taormina mixes
citron, lavender,
basil and pepper
to deliver summer
02/ Flexible
ble Friends in bottled form.
Deciding to change the habit of a lifetime, Timberland Matt:
has gone soft this year, with the introduction of its “Intended to be
SensorFlex sole. A three-layered mix of materials that worn during the day,
meaning it’s light,
provides comfort, shock absorption and stability, the fresh and not
sole makes the shoe remarkably lightweight. overpowering, this
really does smell as
Matt: GarconJon: Ed: you’d hope: summery,
“Timberland’s mix “I often long for “The allure of the citrusy and, strange
of proven expertise a pair of lighter boots Timberland boot as it might sound,
in creating rugged when I’m on my feet has always been JACKET £110
JACKET £99 quite moreish.”
shoes, combined all day. This black that it seems like BOTH PERRY
with some forward- leather boot is one a non-trainer ELLIS AMERICA
GarconJon:
looking design, that I could easily that just happens “I think ADP hits
makes these an see my eye – as well to find itself in the nail on the head
early contender
for the shoe you’ll
as other people’s –
being drawn to. A
trainer-type
situations. If the
03/ The Influencer’s Influencer here. I’m surprised it
hasn’t released this
wear on rotation successful reworking lighter sole adds to combination sooner
all summer.” of a classic design.” this, I’m not sure.” American sportswear giant Perry Ellis launches in the as it so classically
UK this month. Famous for demonstrating that casual fits the brand.”
could also be flattering and interesting, Ellis inspired
BOOTS £130 a generation of US designers, notably Marc Jacobs. Ed:
TIMBERLAND “Scents fall into two
Matt: GarconJon: Ed: categories: good and
“This collection is “There are a lot of “The jackets on their bad. This is in the first
a casualwear starter bright colours in own tread a nice line camp. Basil, lavender,
pack: short-sleeved this collection, which between sharp and a massive hit of lemon:
shirts, sweatshirts, you shouldn’t fear. rugged, especially the bright, light aroma
a Harrington jacket. One bright piece the ochre one. I for of the Mediterranean
It’s classic stuff done with a plain outfit will one wouldn’t wear holiday you long
well, which is what get you noticed for the matching shorts, to be on in April.”
Perry Ellis is all about.” the right reasons.” but what do I know?”

MENSHEALTH.CO.UK MEN’S HEALTH 127


WRIST ASSESSMENT

BRITISH
BLOOD
SWISS
HEART
Never mind the 01
bezels, here come
the UK watch brands
making timely style
more affordable
PHOTOGRAPHY BY JOBE LAWRENSON
WORDS BY ALEX DOAK

02

H
ere’s one to tell your Swiss
friends: quite apart from
the Royal Navy’s mastery
in boatbuilding, the British
Empire’s transoceanic reach was due in
large part to London’s once world-class
watchmaking industry. Precision timing
was essential. Before the days of GPS,
there was no way of working out your
longitudinal position at sea without an
accurate reference on board.
Of course, the Empire collapsed,
dragging British watchmaking with it and
clearing the way for our Alpine friends.
But with precious little hope of a
high-end brand reestablishing itself on
these shores any time soon (a caveat:
Bremont), a new British watch has
emerged, riding – if not ruling – the
wave of style-led watch-wearing.
This is a type of watch linked not with
Britannia’s glorious past, but its thriving
modern pool of creative talent.
In keeping with the trend for artisanal
pedigree and provenance, the new
SET DESIGN: TOM ASHTON-BOOTH

British watch makes no bones about


its Swiss manufacturing origins, but
doesn’t let that justify ridiculous price
mark-ups. These are affordable style
statements, with a subsequent ‘cost per
wear’ that’ll rival your hardest-wearing
peacoat. Gents, it’s time to go native.

128 MEN’S HEALTH MENSHEALTH.CO.UK


S T Y L E • 0 5 /1 6

01/ Latin class


Farer, Latin for ‘to journey’, is
one of the newest Britwatch
brands, with every model
named after an iconic British
03 explorer. Hand-assembled in
Switzerland by prestigious
private label watchmaker
Roventa-Henex, a rock-solid
piece of equipment lies
beneath that ’50s exterior.
Farer Carter GMT £420

02/ One to watch


Instrmnt is a (vowel-phobic)
team based in Glasgow with
a single objective: to create
minimalist, ‘accessible’, quality
goods. For this price, Instrmnt
certainly is accessible – but it
says a lot about the brand’s
04 fans that, besides its perfectly
balanced ‘01’ watch, it also
makes a two-speed city bike.
Instrmnt 01-A GM/T £180

03/ Shore thing


Shore Projects’ success is
down to three things: a unisex
design that will bring out the
magpie in your girlfriend,
swapable straps for just £15
a pop, and functionality –
they’re water-resistant to
100m. This collection adds
a military edge, right down to
the battered leather strap.
Shore Projects Newquay £125

04/ European union


Larsson & Jennings blends
Brit and Swedish design with
Swiss manufacturing. Things
don’t venture beyond a slim
circle with dauphine-blade
hands, but there’s no denying
the design’s versatility, from
dressy gold plate and leather
05 to this sporty bracelet model.
Larsson & Jennings
SC123545 £225

05/ Secs in the city


Swiss-built but based in
Clerkenwell, Sekford wrangled
over this watch for years, as
shown in its exacting detail.
From the logo by a printmaker
in Lincolnshire to the numbers
and letters, drawn by foundry
Commercial Type (and
positioned so as not to clutter
the dial), it was worth the wait.
Sekford Type 1A £795

06/ Test of time


When Ian Elliot and Alex
Brown left surf brand Animal
to establish Elliot Brown, they
wanted to make watches that,
06 says Elliot, “you put on and
forget about”. This model is
built using 316L marine-grade
steel, with easy-to-read
Superluminova details. Easy
to forget about? We doubt it.
Elliot Brown Canford £325

MENSHEALTH.CO.UK MEN’S HEALTH 129


S T Y L E • 0 5 /1 6

COS £135 JM WESTON £650 CROCKETT & JONES £405 M&S COLLECTION LUXURY £75

THE EDIT

ANKLE DEEP
RIDING HIGH
Smart enough for the office but
cool enough for clubbing, Chelsea
boots are the most versatile
footwear you’ll buy all year
STYLING BY ERIC DOWN
WORDS BY MATT HAMBLY

RUSSELL & BROMLEY £175 GRENSON £225

165
Number of years
since the Chelsea boot
was patented by
J Sparkes-Hall
PHOTOGRAPHY: HEARST STUDIOS
PHOTOGRAPHY: HEARST STUDIOS

OFFICE £75 DUNE £100 H&M £70 KG KURT GEIGER £120

MENSHEALTH.CO.UK MEN’S HEALTH 131


Easily
Suede
THE PORTFOLIO
It’s notoriously
tricky to maintain,
but leather’s sharper
and (literally) cooler
relative is about to
become the on-point
fabric of the season.
With both high street
and runways backing
the trend, it’s time to
get caught napping
PHOTOGRAPHY BY OLLY BURN
STYLING BY ERIC DOWN
WORDS BY MATT HAMBLY
S T Y L E • 0 5 /1 6

01
EMBRACE YOUR
SECOND SKIN
A suede bomber can’t be
worn lightly. As a heavier
alternative to cotton, it will
hang from your body rather
than drape it, so your best
bet is to go for as close a fit
as possible and wear it over
something clean and simple.
Like good quality denim,
suede relaxes with time, so
the keener the initial fit, the
better it will age.
“The beauty of suede
is that it has the ability
to make you look like
you’ve made an extra
effort, even if you haven’t,”
says Darren Barrowcliff,
the new head of design
at modernised Savile
Row tailor Hardy Amies.
“So a suede bomber can be
dressed either up or down
with a smart pair of trousers
or some minimal trainers
for maximum impact at
a moment’s notice.”

JACKET £700 LEVI’S MADE & CRAFTED


SWEATER £95 SUNSPEL
JEANS £88 ALLSAINTS
BOOTS £675 BALLY
WATCH £6050 BREITLING

MEN’S HEALTH 133


02
DRESS DOWN TO
MAKE A SPLASH
Forget everything you think
you know about lounge suit
rules. When it comes to a
blazer made from suede, the
key is to treat it like a leather
jacket, and not like Roger
Moore en route to a 007
cocktail party. Fill the
pockets, turn the collar up
and, most importantly, give
it room to breathe in your
ensemble. Remember, the
fabric is doing the talking
here and that attitude is
compromised if you stifle it
with formalwear conventions
or fight it with other
statement pieces. “If the
main piece in your outfit is
suede, you need to let that
take centre stage,” says
Barrowcliff. “Keep the rest
of your garments simple and
understated to allow your
jacket to rise to the occasion.”

BLAZER £2300 KILGOUR


HENLEY £825 BALENCIAGA
AT MATCHESFASHION.COM
TROUSERS £350 EMPORIO ARMANI
TRAINERS £145 AXEL ARIGATO
SUNGLASSES £125 CUBBITS
WATCH £2200 WEMPE
THE PORTFOLIO S T Y L E • 0 5 /1 6

03
BRUSH THAT DIRT
OFF YA SHOULDER
To the casual eye, there’s
little difference between
a bomber and a blouson. The
two are certainly similar, but
the split comes in weight and
shape. Bombers tend to have
wider bodies for insulation,
while a blouson has a closer
fit, and because it’s lighter,
can be worn indoors without
raising eyebrows or a sweat.
Style semantics lesson
over, now a practicality note:
“There’s a simple way to
ensure clothes last longer
but people rarely bother to
do it,” says Barrowcliff. “Keep
your jacket in a suit bag when
hung up. Dust gathering on
collars requires repeated
brushing, which causes an
irregular wear pattern.”
When you do need to brush,
use one made of velvet to
lift the nap of the suede
and eradicate finger marks.

BLOUSON £1335 MARC JACOBS AT


MATCHESFASHION.COM
T-SHIRT £65 ORLEBAR BROWN
TROUSERS £165 OLIVER SPENCER
SUNGLASSES £580 ANN DEMEULEMEESTER
X LINDA FARROW
BAG £449 OLIVER SPENCER
WATCH £2800 BELL & ROSS

MENSHEALTH.CO.UK MEN’S HEALTH 135


THE PORTFOLIO STYLE • 05/16

JACKET £1995
BELSTAFF
DENIM JACKET
£190 APC
ROLLNECK £30 M&S
JEANS £150
BLK DENIM
04
CURATE STYLE HISTORY
TRAINERS £345
PORTS 1961 There’s something inherently ’70s’ is no longer the
SUNGLASSES £580 ’70s about a suede Safari
LINDA FARROW grave insult it once was
BRACELET £295 jacket, thanks in no small thanks to top fashion houses
TATEOSSIAN
part to renowned French – Gucci, in particular –
designer Yves Saint Laurent reinterpreting sartorial
making it his signature look mainstays of the era:
in the disco decade. “But shearling, wide-lapelled
while it’s easy to fall into the jackets and even flares.
retro trap, it will only happen Needless to say, this stylistic
if you let it,” says Barrowcliff. journey is a path fraught with
“Wear your jacket with pitfalls and braved only by
a pair of quality, minimal the bold. Before you go full
trainers and the look will Starsky and Hutch, ease
automatically change.” in with a pair of loose-fit
Thankfully, looking ‘a bit stonewashed jeans.

JACKET £650
THE KOOPLES
SHIRT £30 TOPMAN
JEANS £98
ALLSAINTS
BOOTS £215 GRENSON
SUNGLASSES £140
WESTWARD LEANING

05
RIDE WITH THE PUNCHES
Investing in a suede biker this,” says Barrowcliff.
jacket is probably the most “On a darker jacket, scuffs
durable – and therefore and residual grime from
most cost-efficient – way trips uptown can add
of buying a piece of the character to something
nubuck action. Why? you’ll be wearing for
Because biker jackets years.” It might sound
aren’t necessarily meant like counterintuitive advice
to remain showroom-fresh. for an item with such a high
“Stains remain a big no-no, price point, but if you can
and light-coloured suede afford to, it’s best not to be
should always look clean. precious with this kind of
But otherwise, general jacket. It’s meant to look
wear-and-tear can actually lived-in and will only improve
complement a garment like the more it has been.

MENSHEALTH.CO.UK MEN’S HEALTH 137


0 5 /16 • STYLE THE PORTFOLIO

06

PHOTOGRAPHER’S ASSISTANTS: HANNAH ROSE AND WILL HARTLEY | STYLIST’S ASSISTANT: RICCARDO CHIUDIONI | MODEL: JB AT ESTABLISHED | GROOMING: ERNESTO MONTENOVO AT DAVID ARTISTS USING BUMBLE & BUMBLE | GROOMING ASSISTANT: DANILO BRANDIMARTE
PROTECT YOUR
VÊTEMENTS
The Western jacket –
essentially a denim jacket
made from anything other
than denim – is a smart way
of avoiding Canadian tux
accusations. Chocolate
brown, tan or even cream
suede will compliment blue
jeans, but you’ll notice we’ve
arranged those in order of
the likelihood you’ll spill red
wine on them. “You should
always get your suede
treated before you wear it,”
says Barrowcliff. “Lots of
brands offer this service in
store, but good drycleaners
should be able to help.”
The bottom line is that light
suede works best when it’s
pristine; trying to pass off
a claret stain as ‘part of your
jacket’s character’ will fool
no one. “As for spraying it
yourself… I wouldn’t advise
that,” says Barrowcliff.

JACKET £90 NEW LOOK


HENLEY £80 SCHIESSER
AT MRPORTER.COM
JEANS £250 7 FOR ALL MANKIND
SUNGLASSES £220 MATTHEW
WILLIAMSON X LINDA FARROW
WATCH £7400 OFFICINE PANERAI
BAG £250 LA PORTEGNA

138 MEN’S HEALTH MENSHEALTH.CO.UK


0 5 /16 • STYLE

Stockists
7 For All Mankind
7forallmankind.com
MAINTENANCE APC apc.fr

SAVE 02
Leave well alone
Acqua di Parma
johnlewis.com
AllSaints allsaints.com
Axel Arigato
If you find yourself rolling axelarigato.com

YOUR SKIN
If you’ve invested in some suede
abbout in a puddle of red
wine, Google is ready and
w
waiting with remedial
w
addvice, most of it courtesy
Balenciaga at
matchesfashion.com
Bally bally.co.uk
Bell & Ross bellross.com
Belstaff belstaff.co.uk

but are too scared to wear it, of old wives rather than BLK DNM blkdnm.com
trained experts. Some Breitling breitling.com
man up: with some insider SOS addvocate salt, while others COS cosstores.com
tips, you needn’t wear kid gloves suggest dabbing the stain
su Crockett & Jones
crockettandjones.com
w
with bread. Mahmood’s Cubbits cubitts.co.uk
ILLUSTRATIONS BY ADAM NICKEL
WORDS BY MATT HAMBLY
addvice is simple: “Don’t Dune dunelondon.com
touch it and don’t wet it.
to Elliot Brown
Juust let it dry and take it to elliotbrownwatches.com
a good dry cleaner. Often Emporio Armani armani.com
w
what you think will help Farer farer.com
makes a stain worse and Grenson grenson.com
sp
spreads the damage.” H&M hm.com
INSTRMNT instrmnt.co.uk
JM Weston jmweston.com
KG Kurt Geiger
kurtgeiger.com
Kilgour kilgour.com

03
Don’t come clean
La Portegna
laportegna.com
Larsson & Jennings
larssonandjennings.com
“The trick to cleaning
Levi’s Made and Crafted
suede well is being able levi.com
to maintain the texture,” Linda Farrow
says Mahmood. Treat it lindafarrow.co.uk
incorrectly and the leather Louis Vuitton
louisvuitton.co.uk
can either go stiff and M&S Collection Luxury
lose the soft feeling that marksandspencer.com

01
Spray tan
makes it so desirable –
not to mention expensive
– in the first place. To
M&S marksandspencer.com
Marc Jacobs at
matchesfashion.com
New Look newlook.com
“Suede protectors in the that end, Mahmood Office office.co.uk
form of sprays are the recommends, “only Officine Panerai
most obvious way to keep having your suede cleaned panerai.com
the stains off, but only professionally once a Oliver Spencer
oliverspencer.co.uk
if the application is done year or when absolutely
Orlebar Brown
correctly,” says Adil necessary”. Any more orlebarbrown.co.uk
Mahmood of Tower Bridge than that and you risk Perry Ellis America
Dry Cleaners. “We see a lot losing your touch. houseoffraser.co.uk
of coats and shoes that are Ports 1961 ports1961.com
water damaged in patches Russell & Bromley
russellandbromley.co.uk
because people haven’tt Schiesser at mrporter.com
sprayed them evenly.”
So, heed the advice on
the can: spray from an
04
E
Erase your past
Sekford sekford.com
Shore Projects
shoreprojects.com
arm’s length to ensure ““Even if your suede jacket tired, a suede brush will Sunspel sunspel.com
the coating is even iis hanging up and out of bring out the texture of Superdry superdry.com
Tateossian tateossian.com
and that it penetrates hharm’s way, it will inevitably the leather again, helping
The Kooples
the fabric properly. In otther ccollect dust across the to disguise small marks. thekooples.com/en
words, truly lasting beauuty sshoulders,” says Mahmood. And if all else fails, use Timberland
depends on it being morre ““If it’s not on your back an eraser to literally rub timberlandonline.co.uk
than just skin deep. tthen it should be in a bag.” out any blemishes. If only Topman topman.com
IIf you unwrap your garment eradicating a messy Wempe wempe.com
tto find it’s looking a bit hangover was so easy. Westward Leaning
westwardleaning.com

140 MEN’S HEALTH MENSHEALTH.CO.UK


CAN YOU
GO THE
DISTANCE?
CHOOSE YOUR CHALLENGE WITH RAT RACE. FROM POINT-TO-POINT
JOURNEYS TO 22-MILE MOUNTAIN ADVENTURE COURSES AND
CROSS-COUNTRY EXPEDITIONS, IT HAS EVERYTHING COVERED

Y
our quads are burning, your lungs are on fire and Following the success of Man vs Mountain, Rat Race has
you’re chafing where no man should ever chafe. expanded the series to include the all-new Man vs Lakes, the
You take a slug of lukewarm water and stumble on. UK’s most adventurous marathon. On 9 July, 1000 Rat Racers
It’s just one mile to the summit, but you’ve already will set off on 26.2 surreal miles, starting with an audacious
pounded out a half marathon – uphill – and the unforgiving crossing of Morecambe Bay before heading into the depths
terrain of Snowdon now forces you to adopt a slow climb. You of the Lake District. The rollercoaster running route includes
push on, knowing that reaching the keystone is only half the a shore-to-shore crossing of Lake Windermere, a treacherous
battle; a punishing descent and the infamous obstacle zone floating assault course and an ego-destroying rope swing
await you before you can cross the finish line and hit the bar, suspended high-up from a crane.
telling tales of glory to anyone who’ll listen. If that doesn’t quite take your fancy, then how does a
This isn’t a three peaks trip gone wrong – it’s the brutal 105-mile race across Scotland by bike, boat and foot sound?
but beautiful Man vs Mountain, a sell-out 22-mile mountain Rat Race’s original adventure race, Scotland Coast To Coast
adventure race which racks up a whopping 5055ft of ascent offers an awe-inspiring course that takes you through one
and returns for the fourth year on 3 September. of the world’s most famous mountain landscapes. With
unpredictable weather and terrain that’s breath-taking in
“Should be on everyone’s bucket list” Andrew, Leicestershire both senses, Coast To Coast will leave you battered, bruised
and basking in eternal bragging rights.
Rat Race is the UK’s biggest adventure sports company and
it has a packed portfolio of challenges to whet your appetite. “Awesome weekend. It opened up a whole new world of what
It offers up some of the best endurance races out there to I might actually be capable of” David, Highlands
inspire and motivate you to push past your limits and
discover just what you’re capable of. Find your next adventure at ratrace.com
MH PROMOTION

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CHALLENGE
Push yourself to the limit all over the UK with Rat Race

SNOWDONIA, WALES

HIGHLANDS, SCOTLAND

THE LAKE DISTRICT, ENGLAND


EDITED BY SCARLETT WRENCH

MH QUIZ
CARBS
NO.25

Diehard carb-fans needn’t lose all hope


of a lean physique. Take our quiz to
taste the brighter side of beige food

MENSHEALTH.CO.UK MEN’S HEALTH 145


MAY 2016

Q1\ Q4 \ Q5 \
Carbs cause weight gain, The growth of which vital organ has been Swerving carbs
attributed to the human race’s carb habit? won’t cause kidney
regardless of calories... damage…

A B
True False
A B C A A review in Nutrition &
Gut Heart Brain Metabolism concluded that
C Our cave-dwelling ancestors’ ability to cook a high protein intake has no
starchy foods helped fuel our powers of cognition, adverse effects in healthy people. In
A B according to The Quarterly Review of Biology. fact, a PLOS One study suggests
Myth Fact Your brain uses up 60% of the body’s blood-glucose, that going easy on the carbs can
and carbs make this energy more readily available. actually help your kidneys heal.

A Buns don’t kill people... To illustrate the Q6\


point, health researchers nod to the people
of pre-industrialised Asia, who stayed lean on
Sugar addiction is...
what we’d consider a high-carb diet. Blame
can instead be attributed to our sedentary
modern lifestyles. Or your Greggs loyalty card.

Q2 \
Which of the fo
following is totally carb-free?
A
A joke

A B C
Olive Oil Celery Whole Milk
W
A In most cases, oils are pure fat. Celery contains
just 2g of carbs per stalk, while milk tops the list
with 10g per 200ml glass. Most foods contain
at least low levels of carbs. Any snacks claiming
‘zero carbs’ will have required more processing
than the average Christopher Nolan plot.

Q3\
WORDS: NICKY WILLIAMS | PHOTOGRAPHY: PAVEL DORNAK AT HEARST STUDIOS, MITCH PAYNE,
Incurable
Inccu
ura
rabbllee sweet
swee
sw eet tooth?
tooooth
h??
Wh
Which
hic
ich
ch of
of ththe
hee b
be
bel
below
elow
low
oww mak
m
makes
ak
the
th
hee best
b
bes
est
st bbre
breakfast?
reak
reeakfa
ak
kffas
asst?
astt??
A HEARST STUDIOS, GETTY, DAN MATTHEWS, KEVIN SUMMERS, JOBE LAWRENSON
Eggs
Eg
gggs and
an spinach
on toa
on to
toast
oas
ast
st B
B
Baacon
Bacon
B
Bac coonn and
a maple Real
syyrruup
ssyrup p
C
A bowl
bowl
bow
bo wl of
o bran
f akkes
flakes
fla kees
B Scientists at Tel Aviv Uni found thatt caving in
to sugar
g cravings g earlyy in the dayy cann curb the B Food can be a drug, according to the American Journal of Clinical Nutrition. In a study
urge to binge later. Researchers advise including of overweight men, those who consumed high-GI carbs experienced activation in their
protein too, so if it’s pastry you desire, best wash ‘nucleus accumbens’ – a brain region triggered by narcotics and compulsive behaviours
it down with a shake. Not the McDonald’s variety. such as gambling. It’s time to start weaning yourself off the white powder.

146 MEN’S HEALTH MENSHEALTH.CO.UK


MH QUIZ: CARBOHYDRATES

Q7\ Q10\
How many days does it Carb-loading before cardio
take your brain to adjust
to a low-carb diet? makes you __% faster
A
A
21 30%
B

8
C

4
B
C
A Glucose is your brain’s primary fuel
source, reports Tufts Uni, so dropping
carbs plugs its supply. It takes the
20% 10%
brain three weeks to adapt to using
alternative fuel sources. If you have
a big work presentation coming up,
think less egghead, more potato head.
C Here’s how you can justify your extra-large sub: a study conducted by Loughborough University

Q8 \
Does going Paleo mean all
scientists found that men who hit the good stuff before a 30K treadmill time trial were 10% faster
than those who stuck to carb-light fare. However, if you’re looking to cut fat rather than seconds,
consider abstaining: you’ll run slower, but burn off far more stodge from your waistline.
carbohydrates are verboten?
A
Yes – sorry Q11\ Q12\
B
Which of these is the Which of these diets is most effective
Not necessarily best thing to reach for for weightloss?
after a tough workout?
B According to the journal Proceedings
A
of the National Academy of Sciences,
the teeth of early skeletons showed that Protein
they mainlined sweet acorns in the same shake
way you gorge gummies on race day. In
short: sweets are out; squashes are in.
B
Q9 \
Which sex is most likely to be
Banana

carb-intolerant?
C
A
Energy bar
Women A B C
B Eliminate all Cut carbs a few Reduce your
Men A While a banana will stop you carbohydrates times a week calorie intake
keeling over, you want a snack that
will help you rehydrate, while also B Intermittent carb-cutting is the best route to take if you
B Next time your date’s picking chips sending amino acids to your muscles, want to reduce both your weight and cancer-causing
off your plate, hold off on the hand says UT Austin. Your body’s ability insulin spikes, according to the American Association
slaps. An American College of Chest to absorb protein increases by 50% for Cancer Research. Eating your eggs without soldiers
Physicians study showed men find it after a workout – don’t waste this and fish without chips two days a week is enough to see
harder to metabolise carbs. You were opportunity on honey-coated oats. a difference. Consider it the 5:2 diet for realists.
ordering the tartare anyway, right?

MENSHEALTH.CO.UK MEN’S HEALTH 147


MAY 2016 MH QU
UIZ: C
CAR
AR
A R BO
BOHHY
YDDR
RAAT
TEES
S

Q13\ Q15\
Which supplement should you take if Reducing your carb intake too 5%
of your calories will see you…

you’ve committed an act of carbicide? A Gain a six-pack
B Gain body fat
A C Get tired and moody
oody
ood
odyy
BCAAs C There’s no benefit to cutting g your carbs
to 5% of your total calories, compared
p with 40%, saysy
Arizona State Uni. In their studdy, weightloss
g of high
g and
low-carbers was similar, but thhe less ppuritanical of them
B reported having more energy – and being less ‘hangry’.

Probiotics
Q16\
What’s the latest you
Q17 \
How does cutting
should eat your carbs? carbs affect your
C A
immune system?

Vitamin D Lunchtime
A
Boosts it

B B
6pm No effect

C
Weakens it
C
It doesn’t
matter A Eating carbs before
a workout cuts your odds
C Though many preach that of sickness, reports Loma
B If you’ve woken up next to the carcass of a stuffed-crust disaster, a dose of the later in the day you eat Linda Uni, supercharging
probiotics will help your gut cope, reports Science Translational Medicine. No carbs, the more fat your your levels of cytokines:
supplements to hand? Pick up a tub of live yoghurt on your walk of shame. body will store, there’s not signalling molecules that
a single scientific paper regulate immunity. Slow-
to back this up. Setting burning carbs such as
Q14\ yourself a curfew can deter
late-night bingeing, though.
oats are your medicine.

By how much do carbs cut your lifespan?


B10%
Q18\
Are low-cal sweeteners good for you?
A Yes B No
C 0% B Artificial sugars impair your brain’s ability to gauge how
A 25%
C Despite the myth that a carb-centric diet is carcinogenic, those who live in the many calories are in the food you’re eating, Harvard School
world’s ‘Blue Zones’ – such as Sardinia, where the population have a longer-than- of Public Health found. You might be swerving the carbs,
average lifespan – traditionally eat carb-heavy diets. They tend to focus on starchy but your body will still be craving those calories. So drop the
veg and grains. We doubt the cronut is ‘a thing’ in Mediterranean fishing villages. Diet Coke if you want to look more like the guy in the ads.

How 0-8 9-15 16-18


did you DOUGH NUTS
Resisted so long you’ve forgotten what
MUFFIN MAN
If your hunger for knowledge isn’t sated,
BREAD WINNER
A result worth celebrating – just without
score? a carb is? A likely story. Here’s a takeaway fear not. According to research in the the cake. Sugar can trigger signs of
tip: cool it. When carby foods are cooked American Journal of Clinical Nutrition, depression. While the initial high might
and cooled, their levels of resistant eating a high-carb meal four hours cause euphoria, Columbia Uni found the
starch increases, reducing their impact before bed helps you fall asleep. Swap crashes kill your mood. A higher fruit
on blood sugar, reports the American your late-night snack for extra mash at and veg intake, however, was negatively
Association for Cancer Research. dinner. Sweeter dreams are yours. correlated – great for your loaf.

MENSHEALTH.CO.UK MEN’S HEALTH 149


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O
A S #24
Q S ON
QUESTION
What free
re
resource
esource can
halve your
gym
g m time with
und
u diminished
results? A S
ANSWER
I
Imagination
n

S
done.
d
leept
we
p thr
weig
weights
hroough this morning’s
h session? Go to your room
now and think about what yyou’ve
No really,
ll we mean it: new researchh
shows that simply visualising g a past presses, bench
b h presses and d triceps
MENTAL METTLE WILL
SEND YOUR MUSCLE workout will make you stronger. extensions. Now, here’s the mental bit:
MASS
SS SKY-HIGH
S G h l the
While h interplayl between
b mind d andd for the second four-week stretch,, some
m
muscle is well established, scientists at off the participants
p p replaced
p halff off
Germany’s
G University of Giessen claim their
t workouts with ‘fantasy sessions’
y can replace
you p some off your
y sweat in
i which
h h they
h inwardlydl rehearsed
h d their
h
WORDS: SCARLETT WRENCH | ILLUSTRATION: PETER CROWTHER

sessions withh imaginary ones, “without h p Byy the end of the study,
reps. y the
any considerable reduction off strength g v l
visualisers h d boosted
had b d their
h strength gh
h d around
gains”. Try getting your head d byy upp to 4%, compared
p to 5% in those
that.
th t In their
h study, d participants were w trained for eight weeks straight.
who
asked to train three days y a week for y
So, next time you’re stuck in rush hour
four
f weeks, performingf g calff raises, legg traffic,
t go somewhere else in your head.
J tryy to keep
Just p your
y fantasy
f y sessions
specific,
s focusing on individual muscle
contractions. We’re calling
ll g this
h one the h
thinking
t man’s strength plan.

154 MEN’S HEALTH MENSHEALTH.CO.UK