Professional Documents
Culture Documents
11
NOVEMBER 2017
BULLETPROOF
YOUR HEART SWAP
FAT FOR
BUILD
p25
RIPPED!
JOIN OUR CAMPAIGN: MENTAL FITNESS FOR EVERY MAN # MENDTHEGAP
ARMS
Wake Up Your Inner Athlete
REWIND YOUR
LIKE BODY CLOCK
THIS
Undo Years Of Damage In 15 Mins
SPECIAL REPORT
Get The Hemsworth Plan
For Godlike Strength p52 Changing
Minds
15,000 UK Men
GENIUS Open Up About
Feeling Down
MUSCLE
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48 WINTER
FITNESS
FEASTS
Roast PEDs With Gravy!
“FEAR IS A MOTIVATOR. HOW DO I REMOVE DOUBT?
I WORK HARDER” CHRIS HEMSWORTH, ACTOR, 34
#MendTheGap
IN THIS ISSUE
KEEP BOTH BODY AND MIND IN BALANCE
ON THE COVER
The
P38 TESTOSTERONE BOOSTS
Easy lifestyle edits to spike Measure
Of The
the most crucial of hormones
P82 ESCAPE THE WEIGHTS ROOM P63 REWIND YOUR BODY CLOCK P120 FAT-BLAZING TRAILS
MH trains with the fitness purists who say How 15 minutes on Insta can add years Take your cardio off road with the trail
natural movement is the key to performance to your lifespan. Simply #follow our plan running kit that will keep you on track
P124 FINISH STRONGER P145 TAKE THE POWER BACK P123 MEAL PREP MADE EASY
Keep your heart rate high and shock your Find out what’s draining your batteries then Batch cook five days’ worth of fitness food
upper body with our 10-minute challenge recharge in a flash with our energising quiz with our macro-balanced, meat-free recipe
P48 EGGS BENEFIT P64 ERASE WORK ANXIETY P134 NEW WOOL ORDER
Have a crack at these all-day recipes for Overwrite the Monday morning blues with Our pick of the best British knitwear to help
a low-cost, highly palatable protein boost a simple exercise you can do at your desk you keep warm but stay cool this season
P88 THE URBAN HUNTER GATHERER P154 SCARE TACTICS P141 WINTER TREADS
Forage for your fuel and hunt extra nutrients Fear ye not – a healthy dose of horror has Take the fight to the weather and win in
with our very modern guide to primal eating measurable benefits for your wellbeing style with high-ranking combat boots
REVITALISE YOUR BODY AND MIND THIS MONTH WITH ADVICE DEPUTY EDITOR
DAVID MORTON
CREATIVE DIRECTOR
DECLAN FAHY
PHOTO DIRECTOR
VICI CAVE
FRROM FIVE FITNESS AUTTHORITIES – AND ONE PROFESSOR...
STYLE DIRECTOR PRODUCTION EDITOR DIGITAL DIRECTOR
ERIC DOWN SCARLETT WRENCH ED VANSTONE
59 EXPERTS
LTD, 33 BROADWICK STREET, LONDON W1F 0DQ. TEL: 020 7312 3800. FAX: 020 7339 4444. RODALE’S MEN’S
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14 MEN’S HEALTH
PAGE 52
Marvel’s god of thunder,
EDITOR’S LETTER
WHAT DOES GOOD HEALTH REALLY MEAN TO YOU?
82
the new face of Boss
Bottled and a very good
bloke. Find out how
PAGE
Chris Hemsworth stays
strong amid the storm
70 88
PAGE
PAGE
78
AW17’s boldest
134
knitwear trends
PAGE
and wrap up
warm without
losing your cool
Five great minds piece
together what our
mental health survey
results mean for you
R
ecently I’ve been thinking about kinds of things that get you thinking Still, things are changing, you feel –
health. Now, as someone who’s about health. That’s real health – not albeit at a glacial place. Government,
been working on this magazine just the kind you see in the mirror. society, even your most hard-boiled
for almost 13 years, I realise I’m conscious that perhaps this is of mates, we’re all recognising that
that might sound a little odd – what is called ‘over-sharing’ in modern this is something serious that needs
remiss, even. But sometimes life forces parlance. That you don’t need to be addressing. After all, when suicide
a different perspective on you. burdened by my shit. So shoot me. I make remains the biggest killer of men under
A fortnight ago, as I write, my father no apology. Men don’t share enough. This 50, how could it not? So, please, do
– my sincerest friend – died less than much was made palpably clear when we me a favour this month. Get yourself
six weeks after being diagnosed with interviewed 15,000 UK men this month Chris Hemsworth’s arms. Make new
pancreatic cancer. He was just 67. My about the state of their mental health – inroads towards that elusive PB.
wife is currently in hospital, plugged another criminally undervalued, Then, when you’re done, have a think
into an intravenous drip of antibiotics, misunderstood aspect of wellbeing about real health. It matters much
having contracted pneumonia. My that doesn’t show up in your reflection. more than you probably realise.
response to the necessity of juggling For some time now, we have been
grief, the dismal bureaucracy of death, drawing attention to this poor, neglected TOBY WISEMAN
plus the carousel of childcare and work, area of men’s health. In particular, BSME EDITOR OF THE YEAR
has been varied. Part of me has been with our #MendTheGap campaign,
we’ve sought to highlight the disparity
between attitudes to – and investment
Q
I NEVER PAY MUCH
A LITTLE KNOW-HOW
WILL KEEP YOU ON THE
ROAD TO FITNESS
ATTENTION TO THOSE
TRAFFIC LIGHT FOOD
LABELS. SHOULD I?
TERRY, ESSEX
07
MEAT VS VEG
PAGE 32
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PAGE 43
11
JU S
JUMPSTART
YOUR TEENAGE
METABOLISMM
PAGE 36
23
OVER-EASY
NUTRITION
PAGE 48
LTH
HEA UPS SPREAD
01
THE LOVE
PAGE 25
PO
NOVEM BER 2017
24 TRAIN
LESS TO
LIFT MORE
PAGE 50
04
GREENS
YOU’LL
ENJOY
PAGE 28
YOUR LIFESPAN
Chicken liver pâté, best enjoyed
serving, chicken liver is easily your
smartest source of the nutrient, with
four times as much B5 as its near rivals,
i/ PASTE OF ENERGY
Liver is also high in
salmon and avocado. Which provides
iron, which supplies
piled liberally onto crusty bread, a welcome opportunity to flip the script
muscles with oxygen for
on standard wellness ingredients. The
is the heart-healing superfood vitamin has a unique antioxidant
stamina and recovery. Ideal
you’ve been hankering after for the gym-going gourmand.
effect against low-grade inflammation,
a major player in the development of
atherosclerosis. Consider, too, that ii/ BRAIN FOOD
A
paste made of minced boosting your B5 has the potential to Most Western men
offal, butter and – if you’re enhance your gym progress, increasing are deficient in
a traditionalist – brandy your energy levels while also negating choline. Pâté will top up your
might not sound like an ally performance-hindering muscle cramps. levels for healthy metabolism
for your arteries, but pâté’s impressive It’s not often that indulgent bistro and better brain function.
nutritional profile has rich scientific fare can add both years to your life
endorsement. Research by the Italian and stamina to your workouts, but this iii/ GOOD LOOKING
Society of Diabetology suggests that fat’s a lot of good. Start spreading to While many veg are
chicken liver could have a protective your heart’s content. packed with vit A,
effect against atherosclerosis, pâté’s fat content aids
a build-up of your uptake of the vit
plaque on to protect eyesight.
your artery
walls that
puts you at
WORDS: LOUEE DESSENT-JACKSON | PHOTOGRAPHY: BETH CRUTCHFIELD AT HEARST STUDIOS | POTS PROVIDED BY
DAYLESFORD, FORTNUM & MASON, NORTON BARTON, SOUS CHEF, EPICURE, FORMAN & FIELD, BAKERS & LARNERS
HEALTH
NEWSFEED JUST ONE MORE
11/17 REASON TO ADORE THE
‘FRENCH PARADOX’
MENSHEALTH.CO.UK
THE BEST
03
LIFT AWAY
THE PAIN A
EXERCISE
YOU’RE
NOT DOING WHAT
UNDO THE 01 YOU’LL
TALL ORDER GAIN...
DAMAGE O With feet shoulder-
width and a wide grip
on the bar, raise your
A DESK JOB
Does your back hurt after
a
arms overhead. Make
sure your back and
legs are straight and
that your hands are BULLETPROOF
a long day’s work? Ourrs too. slightly behind your
head in a Y-shape.
LOWER BACK
W
hile an intensive RESISTANCE
training plan strikes
no fear in the MH
man, increasingly
02
TAKE SIDES
it’s the perils of the day job that can
leave you wincing. Where once a With your core set,
man’s work was breaking backs, it’s lunge to the left and
‘sit down’ onto your EASTERN BLOC
now bending them. Your slouching MUSCLE
desk posture is causing pain and left foot, extending
stilting progress. And those HIIT the opposite leg.
sessions you rely on for fast results Your extended leg
when you finally leave the office are should be resting on
likely exacerbating the problem. its heel with your
You need to slow down. other foot flat on the
The overhead Cossack squat floor. This, by the
focuses on control, way, is the easy bit. SUPREME
FLEXIBILITY
resetting rounded
shoulders, opening
WORDS: WILL ROWLATT ALLEN | PHOTOGRAPHY: PHILIP HAYNES | GROOMING: SUSANA MOTA | STYLING: ABENA OFEI
MODEL: CHRISTOPHER WHITLOW AT ANDI PETERS’ MODELS | SHORTS UNDERARMOUR.CO.UK, TRAINERS NIKE.COM
MENSHEALTH.CO.UK MEN’
ME N’’SS HE
HEAL
EAL
ALTHH 27
27
Too sayy thatt h att kale
kaa l e is i s good
goo d for you yoo u
iss aak
akin
k i n too decl
dec
declaring
l aarr inn g th
the
t he Pope’s
Poo pe’s
Pope es
religious
r el i g iouu s conv
conviction.
v icc t i o n . BBut
ut m making
a k i n g tthis
h iss
bi
bitt
i ttt err green
bitter greee n giant
g ia
ian
a n t more
m o r e toothsome
t o o t hhsom
s omme
hhas
a s pproved
roo vee d nnoo mmeane a n ffeat.
e a t . Until
U ntt ill nnow
ow
GR EEN CR EDEN T I A L S
Along with its brassica cousins cabbage
bage
YO
YOU R F R E SH
and broccoli, kale has something of
AP
PPROACH H
an image problem. Despite achieving ngg Wit proper prep, kale
With ale
superfood status with regular gigss nee
needn’t leave a bitterr
at high-street juice bars, it’s not soo tas in the mouth. You
taste ou
much celebrated as tolerated. Butt can start by removing
a little culinary know-how goes a long the hard stems. The
way: “Kale lends itself to all mannerner of majo
majority of kale’s
dishes, from salads to winter braises,”
ses,” says nutri
nutrients are contained
restaurateur Mark Hix. ix. Time anti
in its antioxidant-rich leaves.
to turn over a new
ew leaf. Hix advises using a razrazor-sharp paring
hand-cr
knife, like this hand-crafted British blade
(£1440 blenheimforge
(£140 blenheimforge.co.uk). Studies have
i) CURLYY KALE sho
hown that dull knives can cause the leakage
shown
The sharp-tasting,
asting, full-fronded cal
of nutrients such as calcium and potassium.
poster boy of the kale crew is Next, rinse and dry your leaves in a salad
a top sourcee of potassium, vital spinner, such as this stainless
st steel option
for muscle function
unction to get more
from your lifting
fting sessions. Pair from Oxo (£75 amazo
amazon.co.uk). Now treat
with lean, white
hite meat and ensure them to a light massag
massage, which will relax the
your effortss reap big rewards. kale’s tough cellulose structure, reducing
some of that trademark
tradema bitterness.
ii) REDBOR
BOR KALE Finally, bring out the
t heavy-duty
Also knownn by the more
ally apt moniker
chromatically cookware. “I like to keep
k things simple, so
ale’, antioxidant-rich
‘purple kale’, these recipes don’t rerequire anything more
eaves contain more
redbor leaves than a heavy-bottom saucepan,” says Hix.
energising
ng iron per calorie “This is the best thin
thing to use when slow
ef – an ironic twist
than beef
cooking, as it retains more heat and helps
itted carnivores.
for committed
to speed up the process.”
proc For best results,
iii) CAVOLO
AVOLO NERO take a leaf out of Hix’s
Hix book and d opt for
Originallyy grown in Tuscany, a cast iron classic from
fro
om Le Creuset
cavolo neroero (which translates (£111 ecookshop.co.uk).
ecooksho
cooksho co.uk).
cookshop.c
as ‘blackk kale’) is richer and
Now,
Now fire up the hobhob.
b.
han its British cousin.
nuttier than
Stuffed with isothiocyanates,
it’s also shown to have a potent
anti-carcinogenic
ant rcinogenic effect.
iv) RED
iv ED RUSSIAN
SSIAN
SIAN
T sweeter,
This weeter, more tender
memberr of the kale fam packs
134% of your vit C RDA per bowl.
Your body’s y’s immune system is
weaker duringring intense training,
so it’ll look out for you when
your defences ces are down.
04
HAIL THE
KALE
055
DIGG A LITTLE
DEEPER A
H A N DLEE
T H E H E AT
For such a nutrittional
F o al
juggernaut,
j kale
e is
delicate.
d It may contain
c
considerably
c morre vit C
than
t spinach, butt bring
b it to
the
t boil and you’ll losel more
than
t a third of this immunity-
i -
boosting
b benefit. A steam or
gentle
g stir fry will loock in the
hyper-heralded
h nutrrients.
And whatever you do o, says
Hix, don’t add bicarb of soda i)) CURLY KAA LE W ITT H BBU
BUTT
U TTER
ERFL
FLY PRAWNSS iii)
ii
i) BRAIS
B RRAISED
AIS POO RK W IT
ITHH P U RP
RPLE
LEE K AL
ALE
to the water. Your gran nny SSERVES 4 M THOD
THO
METHO SERVES 4 METHOD O
may have sworn by its ability
bl • A head off curly kale, Heat 8cm8cm of oil tto 180°C in • Pork cheeks, 500g, S
Season and lightly
g flour the
to
t keep the colour in yo our washed,
w , trimmed and a thickk pan.
pa Deep-
eep-fry
ep y the kale cut
cu intoo cchunks
u s p k Fry the
pork. h cheeks
h k in oill on
cut into 2-3cm pieces in hhandfuls
f until crisp, p then
t
th pop • Salt and black pepper high
h g heat until brown. Melt the
greens,
gr but it’ll crucify your • Olive oil for frying o kkitchen
on h paperp and d scatter
tter • Flour, 50g g plus dusting
g b
butter in a hheavy-based
b d pan
cruciferous veg’s healthy • Flaky sea salt, lt, to taste w h salt.
with l De-head
h d the h prawns, • Vegetable oil, 1tbsp p and
a d cook
coo tthee oonion o for
o two
t o
benefits. Protect, then serve • Wholee tiger
tig prawns, 122 slice
s llengthways
h anddb baste • Butter, 60g g m
minutes f add the
until soft;
with recipes from Hix Soho. • Dried chilli flakes,
f 1tsp
p w h bbutter and
with d chilli;
h ll cookk on • Onions
On
Onions,
Onion 2, finely
f sliced
d flour,, reduce the heat,, then
LOUIS PARRY | FOOD STYLIST: TAMARA VOS | BOWLS BARBER & OSGERBY FOR ROYAL DOULTON, PLATE HABITAT
• Butter,
B 2tbsp p a griddle pan. To finish your • Dryy cide
cider,
ide , 500ml
500mm g d ll add
gradually dd the
h antioxidant-
d -
d
dish, f the prawn shells,
deep-fry • Chicken stoctoc
tock, 700ml
0ml
ml r cider and stock. Bring
rich g to
then
h d dry and
dbblend d to a coarse • Purple kale, 250-30
0-300g,
0 30 g he boil, add
the dd the
h pork, k season
p d withh the
powder h chilli
h ll andd salt.
l lk removed
stalks
st d a d ssimmer
and e for 60-90
60
6 90 minutes.utes
Sprinkle
S over the top for an Red
Redu
Reduce h sauce, then
the hen ste
st
steam
e
electrolyte-replenishing f
feast. . t e kale
the le uuntil
t te
tender.
de Serve.
Se e
Kaale
K l maay y be th
the lleeaf
af y
g ee
gr e n dudu jouur, but
u
don’
do n t wr
n’ writ
ite off
it ff itss leesss
ffaash
s ioiona
nabl
na blee brretthr
hren n
BRUSSSE
S LSS
A veg for life, not
just
j for Christmas,
s
sprouts are the top
pick
p for anti-cancer
g
glucosinolates,
h journall
reports the
A Horticulturae.
Acta e.
CABBAGE
If ’slaw leaves you
limp, unlock added
WORDS: DAN MASOLIVER | PHOTOGRAPHY:: LOUISA
MENSHEA
S ALTH.CO.UK
A MEN’S HEALTH 29
WHAT
06
THE WEED
CREED A
HAPPENS
WHEN... 03
02 EAT, SLEEP,
ROLL REPEAT
Not all leafy greens benefit
04
CHANGE NOT-SO-DOPE
…I GET That the occasional spliff
has a relaxing influence on
your nutrition plan. The
munchies are a proven
medical phenomenon, with
EFFECTS
The plant is now medically
05
BLOW THE
HIGH?
Cannabis is the
mind and body is a given
(and kind of the point), but
once your cannabinoid
cannabinoids enhancing
cravings for sweet flavours
in particular. It’s why the
prescribed for arthritis,
epilepsy, migraines and
muscle spasms, to name
JOINTS
If you do plan to drop it
receptors are triggered, stereotype of a stoner but a few. Yet, like any like it’s hot, we have good
subject of burning its effects on brain activity clutching grab-bags of other painkiller, it can have news: you are unlikely
medical debate, yet can be erratic. “That’s why
it makes some creative
Starmix rings true. As for
its soporific benefits, while
side effects. A dry mouth
and bloodshot eyes might
to become dependent.
“Cannabis is less addictive
the facts remain while in others it impairs rare use can aid sleep, the be the most apparent than alcohol and tobacco,”
hazy. MH breaks short-term memory,” says effects wear thin. “It’s like morning-after symptoms, says Englund; withdrawal
Englund. Lean toward the a prescription drug,” says but other health downers typically lasts no longer
down the science latter? Research by Spanish Englund. “The more you can prove more insidious. than a week. Try scoring
so you don’t make scientists found the hops use, the more likely you’ll Long-term chronic use your release elsewhere:
in non-alcoholic beer have become desensitised.” has been linked to sexual a study in Frontiers in
a hash of things a similar, gentler effect. dysfunction, emotional Psychology found weight
disorders and paranoia training with 70% of your
(yes, we are talking to you). 1RM produces a “reliable
and robust decrease in
anxiety”. Not all heavy
MIND
CONTROL
First up: cannabis is not
a drug. “It’s a plant which
contains various ‘drugs’, 05
specifically cannabinoids
of which there are at least 03
01
144,” says Dr Amir Englund*,
WORDS: SCARLETT WRENCH | *PSYCHOPHARMACOLOGIST AT KING’S COLLEGE LONDON | ILLUSTRATION: PETER GRUNDY
SHOULD YOU
GIVE GRASS THE
GREEN LIGHT?
S CO U S 3
A CORNER
07
IN THE RED
08
THE GREEN
VOTE
VERSUS
ANIMAL VS
VEGETABLE
MEAT OR TWO VEG?
From flexitarianism
fl to veganism,
ni
nism,, swapping flesh and
dairy for
f plant-based foodf is a bloom
b ming
m trend. d But can it
really
lly rivall a red-blooded
d bl d d mea eal?
al WWe get
g on the
h bit
b
ANIMAL EGETABLE
V
VS
SCIENCE SAYS
Red meat is thee best source of creatine.
creatine A plant-based diet may be more effective
This nutrient helps more oxygen to reach for weightloss. It improves metabolism to
your muscles, increasing strength by 15% help you shed more than 6kg in six months
Molecular and Cellular Biochemistry Physicians Committee, Washington DC
POWER MOVES
Natural vit D Curbs cravings Cognitive boost Better burgers Low in calories Hormone-free Heart-healthy Eco kudos
STAR PLAYER
RDA (SPINACH)
RDA (STEAK)
Eating 50g of processed meat a day (that’s SORE SPOTS Surveys suggest vegetarians are 18% more
roughly the weight of a hot dog) is linked likely to report symptoms of depression,
to an 18% increased risk of bowel cancer and 28% more likely to suffer with anxiety
International Agency for Research on Cancer American Heart Association
MAXIMUSCLE WHEY PROTEIN ISOLATE QUICK HITS MOTION NUTRITION PEANUT PROTEIN
With a hefty 23g of muscle-fuelling protein Perfect for a fast, clean (it’s gluten-free,
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reason this won an MH Sports Nutrition Award ingredient for your muscle-building bakes
T
he training secrets of high-
level sports teams tend to be
closely guarded, safe from the
prying eyes of competition.
Now London’s Performance Ground
is spilling the beans. Having opened
earlier this year, the venue offers
cutting-edge advice set against a
#gymporn backdrop of pristine lifting
platforms and bright bumper plates.
It’s enough to get any workout
enthusiast racing to lace up his lifters.
Led by director Tristan Baker,
the gym’s methodology centres on
research from the English Institute
of Sport. “If a technique has been
validated in published literature it will
better benefit any level of athlete –
from professional to recreational,” he
says. “There’s a reasons fads burn out.”
Their approach is adaptive, rather
than based on any set philosophy.
“Simply putting your body in a state
of stress will force it to improve,” says
Baker. “Whether you’re a powerlifter
looking to add more weight or a desk
jockey training to fix his posture,
the principle applies.”
Here you’ll leave the bro-split
of ‘chest day’ and ‘legs day’ to the
bodybuilders. Instead, expect to truly
master the barbell with Olympic lifts
and build power with plyometrics.
“Our aim is to educate people that
they don’t have to train in monotonous
ways. There’s more to the gym than Go For Gold
a squat rack and the bench press.” Olympic lifts are
To further your physical education, key to training for
PG also provides its members with performance. Tick
expert seminars, lifting masterclasses off core work and
and on-site physiotherapy. With legs day in one with
this level of elite assistance at your an overhead squat
disposal, the physique of a pampered – stabilising the
pro sportsman is within reach, if not bar above your head
quite the salary. Well, not yet anyway. forces your abs to
work overtime
WEIGHTLOSS
G O S
NEWSFEED
S D
11 17
11/17
G O
O
Sy
With this healthy
SH
hipster update on ann
WAKE UP
U TOO YOUR
OUR
old-school breakfast you BODY’S
O S TRUE U FAT--
LOSS POTENTIAL
can burn fat with teenage ease
P
hotos of you in school uniform
(with that haircut) may bear
a few awkward memories,
yet your teenage metabolism
is no doubt a fond one. Long before
nutritional discipline became an
everyday struggle, you burnt off
canteen curries effortlessly. Now stop
reminiscing: new research suggests
reverting to the breakfast of your
school years (albeit tweaked) can
rewind your body’s fat-loss clock.
Gratifyingly, a study published in
the International Journal of Obesity
found that increasing your calcium
consumption can stoke your ageing
fat-burning potential by as much as
350 calories a day. Researchers believe
that calcium stored in the body’s fat
cells plays a vital role in regulating
WORDS: LOUEE DESSENT-JACKSON | PHOTOGRAPHY: BETH CRUUTCHFIELD AT HEARST STUDIOS | KEFIR PROVIDED
how fat is processed and preserved by
BY BIO-TIFUL DAIRY AND LIVE KEFIR COMPANY | GRANOLA RUDEEHEALTH.COM | ILLUSTRATIONS: SON OF ALAN
the body. The more calcium stored
within a fat cell, the more blubber
you will burn and the faster you’ll be
able to lose any excess weight.
All you need to do now is bring your
cereal into the 21st century. Swap your
green-top for kefir, a fermented milk
packed with naturally occurring
probiotic bacteria also linked to
production of the metabolism-raising
YYOUTH
GLP-1 hormone. A healthy glug will CULTURE
provide 30% of your calcium RDA in Looking g for a
one sitting (presuming you drink out ne science
new sc e ce
of the bowl at the end) – easily enough p oject? Creat
project? Create iii/ When the milk
to reel in your waistline. It certainly your own kefir i/ Add 2tsp of active has changed texture
beats spending every other school night by following our kefir grains (£10 ii/ Place the jar in a and starts to smell
toiling on the treadmill. Though we’d DIY guide, then lakeland.co.uk) and warm spot (between pleasant, it’s fully
still advise foregoing the Coco Pops. add it to your up to four cups of 19 and 30°C is fine) cultured. Remove
morning menu milk to a large glass for around 24 hours, the kefir grains and
jar. Cover and secure or until the milk has keep the finished
it with a paper towel thickened. You could product in the fridge
and rubber band. time it for fun. Or you until breakfast time.
could just go to bed.
UP
HOLD
DRIVE TO SUCCEED
Burn rubber and
FIT$E
$ IND£X
MISSING THE YOLK
blubber. Sportscar
drivers enjoy greater TESTOSTERONE
T S OS O
Quit the egg white spikes of T – which
UP omelettes. Your egg’s also aids fat loss – than
GREEN GIANTS healthy fats and men who own a saloon.
Cruciferous veg such cholesterol are linked Concordia Uni
as broccoli and kale to an increase in the Montreal
Sendd your testosterone reduce T-crushing male hormone. Bulk
B lk
oestrogen, shifting up over breakfast.
stock
s soaringg and invest the hormonal balance BioMed Central
i future production off
in back in your favour.
The Journal of UP
t key
the y muscle-buildingg Medicinal Food GLASS HALF FULL
Get drunk on power.
c
commodity. y Greed is ggood Quercetin compounds
in your glass of red
increase levels of
testosterone in the
UP blood. NB do not mix
STRIKE A POSE with barbell training.
Kingston University
Enjoy a 20% rise in
T levels by adopting
a power stance at UP
meetings. Just MR FREEZE
avoid the ‘leg up on A chilly post-gym
desk’ look, Mr Brent. shower will boost
Association for your testosterone
Psychological and sperm count.
Science Man up and put
your head under.
Journal of
Andrology
RISERS
AND
FALLERS
UP
P
Power
pl
players
HOLD
S
Steadyy DOWN
movers
mo ers NIGHT SHIFT
DOWN
N Up for the Asian
Sinking
S g markets? Long
q
quickly working hours and
cutting back to five
hours’ sleep a night
sinks testosterone
by 15%. Clock off.
DOW
DOWN
OWNN University of Chicago
S
SILENT NIGHTT
Sort out the
h nursery
to
t dodge
d dg theh dadbod.
d db d
F h who
Fathers h sleep
l p HOLD DOWN
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WORDS: MATT EVANS | ILLUSTRATION: INFOMEN
th young children
their h ld n Running more than
see a temporary
p y drop
d p Protein may be your
40 miles a week saps main muscle fuel, but
in
i testosterone. your body’s T stores.
Plos
l Onee
DOWN HOLD carb-free diets can
Chase your high in HIGH & DRY TROUBLE BREWING take a bite out of your
the squat rack once T. Balance out your
a week to even it out. Pre-gym dehydration Rodent studies have
boosts the production linked excess levels of macros to stay level.
University of Journal of Applied
British Columbia of cortisol, a known compounds in green
T-blocker. Drink up to tea extract to a drop Physiology
gain more muscle from in the male hormone.
your weights session. Don’t be a mug – stick
Journal of Sports to builder’s instead.
Science Endochrinology
YO O
G G N
Learn to build muscle the
American way,
o NFL star
of:
y from the
top British sportingg export
y
you've likely
y never heard
st Jay y Ajayi
j yi
7% B
BODY FATT
I
n only his second season, Jay Ajayi
asse ted himself
asserted se as tthe e Miami
a
Dolphins’ running g man. He rushed
for 1200 y yards, scored eight g
t
touchdowns and booked a p place at the
Pro Bowl. All achievements which ch may y
mean
m very y little to yyou. The smar artt trai
trainin
ning g
that
t facilitated this success,, ho howev
wever,er,,
will be easier for y you to grasp.
g p.
Born in North London, Ajayi mo m ved ed to
the
t States in 2000. As a high g schooll te teen n
he
h traded his beloved football (he’s ( an
Arsenal fan, naturally) y for its American
homonym
h y –y you know, the one where you y
use
u y your hands – and then went on to play y
15"
players into your own workout
BICEPS A
A B
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M
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boosting benefit (B).
THIGHS
ISN’T BETTER
Leave the meatheads to it.
As mentioned, another training ‘why’
is, increasingly, performance. However,
from the gym equipment companies
down to the punters working out, the
Drop out of the arms race fitness industry generally takes an overly
simplistic, muscle-first approach. Say
and you can make your you’re a rugby player and want to grow
training more intelligent, your glutes so you can sprint faster – you
do squats. But when you run, your feet are
effective and enjoyable leaving the floor at a rapid pace, not glued
to it. If you want your muscles to react in
the right way, you need to train the
W
anting bigger muscles
is entirely natural.
“Bodybuilders’ rigid,
They’re not necessarily short muscles do not
bad or unhealthy – as lend themselves to
long as they’re not acquired through
pharmaceutical means. But the question long-term athleticism”
worth asking is, why? Do you covet size specific movements. To move faster on
because you want to be stronger? Play the sports field, try plyometric hopping
your sport better? Or just look good on and move through three planes of motion:
the beach? Either way, there are more forward, to the sides and in rotation.
effective routes to achieving your goal. The performance-driven muscle I’m
For example, men confuse wanting to advocating also benefits from being more
WANT A BODY THAT
get bigger with getting leaner; often they injury resistant, more mobile – and more
WORKS? IT’S TIME TO
already have enough muscle – it’s just DOWNSIZE YOUR GOALS attractive 3 . The rigid and short muscles
obscured by fat. What they really need to of a bodybuilder do not lend themselves
do is add HIIT or a few steady-state to long-term athleticism, so drop the
sessions to their weekly bionic, ‘one more rep’ mentality. Listening
bro split. Burning to your body is far more important than
more calories with hammering it – unless you’re a physique
cardio will lower competitor and it’s your source of income,
your body fat, dial of course. Otherwise, why put yourself
up your definition through all that for the sake of a few extra
and help to bring pounds? It’s not big and it’s not clever.
your muscle mass
to the fore.
Thankfully, there’s an
> DEALS WITH THE DEVIL
emerging trend for training as 1 SOFT TOUCH
a more holistic endeavour. If you’re A Manchester Metropolitan
still gunning it purely for aesthetics, significantly increased their strength University study revealed that
you’re doing it wrong. Not to mention without lifting so much as a finger. bodybuilders’ muscle fibres
actually produced less force,
the confused conflation between size and According to neuroscientist Daniel
suggesting poorer quality.
strength 1 . Yes, a bigger muscle will be Wolpert, the reason that humans
WORDS: JAMIE MILLAR | PHOTOGRAPHY: PETER CROWTHER
a stronger one, to an extent. But strength evolved large brains was to execute 2 MIND GROWN
is largely neuromuscular; it’s about your complex movements and ultimately Uni of Oxford researchers
brain connecting to your muscles in the survive. In turn, complex movements found that learning complex
most efficient way possible. Subjects in have been shown to reverse age-related motor skills such as juggling
can help increase your white
an Ohio University study who visualised shrinking of the hippocampus, which is matter or mental connections.
exercising 11 minutes a day for a month responsible for memory. It’s a reminder
that you should be learning new skills – 3 BUFF LOVE
THIS MONTH’S ADVOCATE not endlessly repping biceps curls. Women shown pictures of
Kemo Marriott, Brotherhood Trading isolation moves for mastering shirtless men at the University
Training Club and Holistic a muscle-up on the rings is a fantastic of California selected those
Motions health consultancy with less-developed muscles
way to recruit more lean mass, grow your for long-lasting relationships.
founder (@kemomarriott)
brain’s grey matter and show off in the
MENSHEALTH.CO.UK
S CO U MEN’SS HEALTH 433
ROLLING POSITIVE VIBES 93/100
WITH THE Pulseroll Pulseball £90
pulseroll.com
FOAMIES
Not all foam rollers are
Performance
Design
Ease of use
••••••••••
••••••••••
••••••••••
READY TO RUMBLE With three
created equal. We rate the vibration settings and an impressive
tools you need to trade battery life, the Pulseball promises
compact trigger point release at an
in next-day muscle pain accelerated rate. Its vibration shakes
up your muscles to increase blood
flow and break down painful knots.
W
alk in, lift heavy, EXPERT VERDICT The vibration
crawl out. It’s the offers a comfortable alternative
tried and tested – to the needling teeth of some rollers.
yet undeniably less Travel-sized, it also comes equipped
effective – workout protocol of the with plug adapters, meaning you
busy, committed gym-goer. But can recover from hotel gym to
a more holistic approach to your departure lounge.
training routine will yield much
faster and less agonising results.
All you need to do is roll with it.
Foam rolling, or self-massage
as it is also known (a term that
makes us feel very uncomfortable),
is a proven way to maximise your CORE CONTROL 82/100
body’s recovery and, in turn,
TriggerPoint Core Roller
its adaptation to training and
£29 amazon.co.uk
your progress in the gym. That
means heavier lifts and faster Performance ••••••••••
running times. Plus, all you need Design ••••••••••
is 15 minutes at the end of your Ease of use ••••••••••
training session to reap the SOLID EFFORT Covered with firm
benefits. In fact, the Journal of EVA foam, TriggerPoint’s multi-
Athletic Training reported that density design allows it to channel
post-workout rolling not only blood and oxygen to your muscles,
reduces DOMS, but improves sprint loosen tightness and enhance
time, power output and strength flexibility and mobility without
endurance in the days following a making you wince – too much.
tough session, helping you to stay EXPERT VERDICT Softer than the
on track as the week progresses. average roller, this is useful if you’re
This month, the MH Lab enlisted new to self-massage. It also hits
the expert trainers and in-house a large surface area for maximum
physios at London’s Soho Fitness benefit in minimum time. Opt for the
Lab to roll over the wonderful far more versatile 36in version.
and weird recovery contraptions
that can ease your progress to
elite performance. You can rest
easier in their knowledge.
44 MEN’S HEALTH M S
MENSHEALTH.CO.UK
CO K
19
YOUR DIY
MASSEUR
20
ROLL
MODELS A
BEST OF
THE REST
Soho Fitness Lab
reveals the criteria
FROZEN ASSET 90/100 that determined IN THE PINK 76/100
Moji Curve Pro Massager which of the rollers Nike Recovery Ball
reigned supreme
£34 physique.co.uk £21 fitnessnuts.com
Performance •••••••••• BY THE Performance ••••••••••
Design •••••••••• BOOK
First they
Design ••••••••••
Ease of use ••••••••••
COOL IT Chill your balls in the
read the manual (if
Ease of use ••••••••••
BIGGER, NOT BETTER Nike’s
there was one). Self-
freezer – cold therapy speeds up massage isn’t easy. oversized ball offers a comfortable
recovery and counters inflammation The best tools came massage that is still able to target
and lactic acid build-up. Moji’s with a clear guide. specific muscles groups and work
design also allows you to move it in out DOMS-inducing lactic acid,
ALL BASES
a 360-degree motion, making the COVERED thanks to its textured surface
whole process less cumbersome. The kit was and high-density material.
EXPERT VERDICT Don’t use this one used to test general EXPERT VERDICT It looks great,
on bare skin – it pinches. However, myofascial release on but its size is more awkward than
larger muscles, before
the ability to freeze the balls is no getting down to nitty- useful. Most rolling balls are smaller
pointless gimmick, but a genuine g itt trigger
gritty ti i t
points. and provide deeper concentration,
benefit for tired, post-workout legs. although it did help to target the
YouTube has some excellent ‘how HIDDEN larger area of the pectorals muscles.
EXTRAS S
to’ videos worth your time. Save this one for chest day.
Each roller
hass its
h own US
ts o USP
( vibration).
(eg b ) The
h
team rated how well
h d
they l
delivered d on
h
these l
claims. .
ALL-ROUNDER 98/100
Sklz AccuRoller £20
fitnessnuts.com
Performance ••••••••••
Design ••••••••••
Ease of use ••••••••••
DIFFERENT BALLGAME This roller’s
interchangeable balls hit different
WORDS: TED LANE | PHOTOGRAPHY: HEARST STUDIOS
MH
WINNERR
A O
PEAK MENTAL
G
R above the stresses
Rise
FEEDING UP
These pre- and post-climb
plates will power your push
f Regular
of modern life. for the summit and leave
depression
i grounded
g d
c
climbing has now been
proven to scale back PRE-CLIMBB
d
depression and stop yyou Natural yoghurt, 40g
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pp
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T
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DAVID CLERIHEW AND HEARST STUDIOS | IMAGE MANIPULATION: COLIN BEAGLEY
your workout
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y
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GG AND BOULDER
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WORDS: LOUEE DESSENT-JACKSON | PHOTOGRAPHY:
sy
symptoms from moderate to mild. d
doom – or,, at least,, the crash mat.
R
H p
How so? Well, one explanation is F
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gravityy with yyour t sense of accomplishment you’ll
the y The vitamin D in eggs
Th gg
fi g
fingertips, there’s little room for g
gain from summiting g your
y local reduces cortisol, while ffish
leisure centre’s wall, and you have oils can negate the effects of
an active prescription to keep your mild depression. Add sauce
mood at its highest and your week’s because, well, it tastes good.
training varied and rewarding. Give
it a go and don’t stress – you’ll rock it.
MENSHEALTH.CO.UK
S CO UUK MEN’SS HEALTH 47
REFINED
DINING
EGGS
EGGS BENEFIT
Why confine them to the breakfast table? Have a crack at our
ultimate all-day egg recip
recipes to hatch a plan for improved fitness
O1 METHOD
LO
LONG-LIFE GREEN 1/ The trick to proper
poached eggs? Swirl a pan
EGGS
E AND HAM of salted, just simmering
EN
ENJOY THIS QUICK DISH HERE, water, then break the eggs
TTHERE AND ANYWHERE FOR A into cups. Pour them in
slowly, so they don’t disperse.
MULTITUDE OF LONGEVITY- 2/ Cook for two minutes.
BO
BOOSTING MICRONUTRIENTS By exposing your eggs to
INGREDIENTS a gentler heat, you’ll preserve
EGGS, 2 • 572 more of their age-proofing
ENGLISH MUFFIN • KCAL nutrients – that’s vits A, B, D,
BUTTER, TO TASTE •
BU and E, plus zinc and selenium.
PROSCIUTTO SLICES •
PRO
WILD ROCKET • 23g 3/ Toast and butter the
PESTO, 2TBSP • PROTEIN muffin, then top with two
slices of prosciutto, rocket,
eggs and pesto. Prefer to go
57g
CARBS DIY? Combine basil, garlic,
pine nuts and parmesan with
plenty of olive oil, for an extra
28g helping of heart-healthy fats.
FAT
With thanks to Pizza East
O2 FIRE
E AND
AN SPICE
RIAN
CALABRIANAN EGGS
RAMP UP BOTHH FLAVOUR AND YOUR
FAT-BURNING ABBILITIESS WITH THISS
PIQUANT ITALLIAN SCRAMBLEE METHHOD
1// Combine
C the chickpeas,
INGREDIIENTS fressh parsley (rich in vit K,
DRAINED CHICKPEAS, 50G
5 • linkeed to fat loss) and chives
PARSLEY, 2TTSP • in a bowl, then dress with oil,
CHIVES, 2TTSP • lemoon juice, salt and pepper.
OLIVE OIL, 1TBBSP • 2/ Melt
M some butter in
LEMON,, ½ •
BUTTER, 110G • a pa
pan on medium heat, then
FREE-RANGE EGGS,, 3 • whissk the eggs and pour
NDUJA SAUSAGE, 550G • intoo the pan. For the perfect
SOURDOUGH, SLIICE • scraamble, let the egg mixture
GARLIC BUULB •
soliddify slightly before stirring
it in a figure-of-eight pattern.
776
76 Wheen it’s nearly done, remove
KCAAL
f om the heat and stir in the
from
piecces of spicy nduja.
31g
1g 3/ Toast
T your sourdough –
PROTTEIN
it’s
t s full
f of slow-release carbs
for lasting energy – and rub
28g
8gg it wiith garlic. Butter and top
CARRBSS withh the hot nduja eggs and
chicckpeas, for a spoonful of
60g
0g hunger-killing fibre, before
FAT
AT devoouring. Buon appetito.
Withh thanks to Eggbreak
TO LIFT MORE
Forget what you know about
you want to feel better after your workout,
rather than before. There should be no
burn, no panting, no racing the clock.
a week. The total time under tension
during sets should be less than five
minutes a week. When I followed this
Based partly on Tsatsouline’s research, plan, I added 54kg to my max deadlift in
strength. Going heavier Ross developed a deadlift programme eight weeks (up to 215kg without straps)
with the weights means you to create world-class and gained less than 5kg of
sprinters. (One of his early “Sometimes it’s mass. For relative strength,
can enjoy a few shortcuts prodigies was Olympic gold I’ve never experienced
medallist Allyson Felix.)
the minimalists anything like it.
His protocol involves who produce Think you’re too old?
S the miracles”
printing coach Barry partial range of motion and Tsatsouline’s father took up
Ross once sent me no lowering phase, which this lift in his seventies. He
a picture of an exercise may decrease the likelihood of hamstring pulled more than 180kg just a few years
he refers to as “the and lower back injuries. After all, strength later, setting several records. In a world
torture twist”. The model was training should be used to achieve two key of ‘more is better’, sometimes it’s the
a seemingly average teenager goals: injury prevention and performance minimalists who produce miracles. When
TIM FERRISS who weighed about 60kg. He enhancement. The technique? Deadlift to in doubt – in strength and in all things –
The author of
Tools of Titans nonchalantly added on the your knees, using a sumo stance to keep remember the maxim of Henk Kraaijenhof,
and creator of The phone, “Oh, and she deadlifts your back straight, and then drop the bar. coach of Merlene Joyce Ottey, who won
Tim Ferriss Show 180kg for repetitions.” That, Perform two or three sets of two or three more than 20 medals at the Olympic
shares his plan my friends, is my kind of reps each (above 85% of your one-rep Games and World Championships: “Do as
for faster results
strength: relative strength. max) and then follow each set with little as needs, not as much as possible.”
The student was not a powerlifter. She plyometric exercises;
lifted once or twice a week for less than
five minutes of total time under tension.
SUCCESS CAN BE
for example, 10-20m
> WHAT’S ON MY RADAR
She’s also not an exception – nearly all of MEASURED IN
Ross’s athletes can pull three times their EFFORT, NOT HOURS
01/ APP I’M TAPPING
Want to sleep better? Right
bodyweight. He manufactures mutants before I go to bed, I either
on demand. I met Ross through Pavel use the Headspace app (the
Tsatsouline, chairman of StrongFirst, a free version is fine) or play
Tetris on my phone.
worldwide school of strength. Tsatsouline,
a former physical training instructor for
Soviet special forces Spetsnaz, is currently 02/ BOOK I’M READING
José Saramago’s The Tale
an advisor to the US Marine Corps, of the Unknown Island.
Secret Service and Navy Seals. He It’s a bite-sized piece of
has three fundamental beliefs. fiction that helped earn
The first, “Strength is the him a Nobel Prize.
Rolling
Thunder
The box-office smashing Norse deity is
striking thrice with a new Thor film out
this month. But under that mighty exterior,
Chris Hemsworth is a Hollywood star of rare
courtesy and straightforward humility. MH sat
down with the most powerful god in cinema.
Turns out he’s a really good bloke
Words by Jamie Millar – Portraits by Patrik Giardino – Styling by Eric Down
Cover Model Muscle
Chris Hemsworth
C
that. Landing a cameo as Captain Kirk’s
ill-fated father in JJ Abram’s 2009 Star
hris Hemsworth is a man of today. Trek reboot more or less straight after
Quite literally. He has just been unveiled leaving Melbourne for LA was followed
to a phalanx of journalists and PRs as spouse’s repeated offers of her La Mer by eight arid months of don’t-call-us-
global ambassador for the Boss Bottled moisturiser: “It seems to help.” we’ll-call-you. Even when the first Thor
fragrance and face of the brand’s Man of opportunity knocked in 2011 – a role for
Today advertising campaign, following Divine Intervention which Hemsworth should have been
in the fragrant footsteps of Gerard Butler Clearly, it does. Last year, a breathless nailed-on to play – the going wasn’t quite
and Ryan Reynolds. But they were Vanity Fair cover interview declared so straightforward. Despite someone in
yesterday’s Men of Today. Hemsworth is Chris Hemsworth to be the best-looking casting apparently quipping that they
the new star in the aromatic ascendance, of his actor peers, rhapsodising over were looking for, “a Thor-type, not actual
currently holding court at Hugo Boss HQ his sapphire eyes. (To be fair, they are Thor,” the film’s director, Sir Kenneth
in Metzingen, Germany. Amid fanfare dreamy.) A couple of years before that, Branagh, was rather less enthusiastic.
a video is played, in which Hemsworth he was elected People magazine’s Sexiest It took a call from Joss Whedon, then
suits up, sups espresso and smells Man Alive. “I mean, you’ve got to laugh directing Chris in genre-bending
good. “Success without integrity means at it, don’t you?” he laughs, rather proving horror Cabin In The Woods, to give the
nothing,” he proclaims via voiceover. his point. “It’s like, ‘Oh, thank you.’ Shakespeare veteran pause for thought.
The digs of the Teutonic fashion haus Chuffed, you know?” While the gods may have played
are as slick as you might well expect: all But then Hemsworth has always been a part in Hemsworth finally landing the
grey concrete and slick, monochromatic happy to laugh at his own expense, most lead, filling it was not something that
tailoring. After the ad premieres, notably in a spoof American Express he was going to leave to chance. He duly
Hemsworth strides into the room, tall, advert he filmed for Saturday Night Live. hammered it in the gym to pack on over
tanned and hypertrophied; like a sun Google it. “When I got to Hollywood, 9kg of muscle – a process that he repeated
god surrounded by scrawny, whey- they said I’d never make it as an actor,” when preparing for the 2013 sequel, Thor:
faced worshippers, his radiant glow he narrates earnestly. “They said I was The Dark World, and for this month’s
amplified by the brilliant white shirt too tall, too blonde. My muscles were threequel, Thor: Ragnarok. In fact, if you
straining to contain his physique. Even too big. I bounced around Hollywood count both of the Avengers: Infinity War
without the aid of a microphone, his for days.” The joke is that Hemsworth is films, currently filming back-to-back and
voice booms like thunder. He is, by any merely a genetic lottery winner for whom with the first installment slated for 2018,
objective standard, a big man. the daily struggle is about as mythical we will have seen Thor seven times in as
GROOMING: JOHNNY HERNANDEZ | HUGOBOSS.COM, MAISON MARGIELA AT MRPORTER.COM, ORLEBARBROWN.COM, TAGHEUER.COM, TIMBERLAND.CO.UK
Of course, words such as “integrity” as his Norse deity alter-ego. “If a jacked almost as many years.
have to be taken with a hefty pinch of Australian with a perfect face can make Needless to say, the franchise has
Maldon when they’re bandied about it,” concluded the parody, “anyone can.” been an unprecedented success. It’s
by big brands. Nevertheless, there is an In truth, it took a little more than also one that shows no sign of abating.
unquestionable realness to Hemsworth When the first trailer for Thor: Ragnarok
beyond the comic-book proportions – was aired, earlier this year it damn near
no special effects, no padded costumes, Hulk-smashed the internet, with 136m
no flattering camera angles required. FOOD OF THE GODS views in 24 hours – a record for the
He’s the kind of guy who will shake your As a relative gym novice, Hemsworth’s Marvel nerd-ustrial complex. Crucially,
hand firmly and ask you with convincing first outing as Thor (left) required him to from the retro titles, synth soundtrack
sincerity if you’ve met before, even add 9kg by feasting on lean chicken and and comedic tone, to a new adversary,
though the chance of him remembering steak. In 2017, he’s sliced his meat intake, new double-sided axe, and even a new
your previous interview is minimal focusing on beans, pea protein and eggs. grooming regime, the preview promised
(unless memory happens to be another His results (right) have not suffered. a thrillingly fresh take on the franchise.
one of his superpowers). In short, he’s “Look, I just got bored with myself as
the sort of down-to-earth, bluff Aussie that ccharacter,” explains Hemsworth.
who it’s hard to imagine having anything “I thoo
ought,
g ‘Why are people going to want
resembling a ‘grooming regime’. to seee a thirrd one?’ It can’t just be another ADDITIONAL PHOTOGRAPHY: REX FEATURES, © MARVEL STUDIOS 2017
“Well, my wife has been telling me to iterattion
t off what we’ve already done. It’s
take care of my skin for years,” admits got
g to o almosst be a new character. So that’s
the other half of Fast & Furious actress wher
w ere re that
t at iidea came from: let’s cut his
Elsa Pataky, with whom he has three hair,, let’s destroy
d the hammer.”
young children. “I spend a lot of time S o of his flaxen locks and
Shorn
in the sun and in the ocean surfing, magic
m g m mallet, Thor is imprisoned
which certainly gives my face a on
n a distant planet, where he’s
beating. So as she continues to look fo
orced by Jeff Goldblum’s
younger and I start to look older, I’m Grandmaster to fight the
like, ‘Maybe she’s got a point…’” The
34-year-old, who evidently protests
too much, has since acceded to his
Celestial Body
While the heft Hemsworth brings to the
screen clearly works wonders, it certainly
presents an engineering challenge of
sorts for today’s tailors at Hugo Boss.
“I’m trying on jackets at the moment
and they’re going, ‘Well, these were the
measurements…’” he says. “But I’ve been
shooting Thor and Avengers at the same
time, so I’m a little bigger than I was.”
He explains that he effectively has two
different sizes, depending on where he
is in his filming schedule: “I’ve got a lot
of suits that zig-zag between my Thor
weight and my regular weight.” Regular
weight means the kind of shape he keeps
when back home in Byron Bay, Australia,
“spending most of the day hanging out
with the kids on the beach, swimming,
surfing – it’s a very outdoorsy lifestyle”. rows and curls with battle ropes, bear
But right now, on a scale of one to Thor, crawls attached to a bungee, and playing
Hemsworth says, “I should be at 10. catch with a medicine ball while running
I’ve been travelling a lot and not been from side to side. “I still isolate certain
able to train as much as I would’ve muscle groups because from a purely
liked. But I’m close to it.” cosmetic perspective, that’s the best to keep shocking your body in different
Mercifully, moving the needle has way,” he says. “But now I combine that ways for it to want to evolve,” says the
become less of an ordeal with repetition with a lot more functional movements, actor. “And the variety is key because it
over the years. At least, it has in most too, so I feel more athletic. If you’re just keeps you mentally stimulated.”
respects: “What you notice as time passes isolating muscle groups, you look good,
is that your joints and other bits take but you don’t feel great.” Influential Figures
a beating,” he says. “You start to go, ‘Ah, Of course, it’s easy to get sniffy about He has also outgrown the nutrition plan
that never used to hurt when I lifted that.’ the superiority of progressive functional he adopted for the early Thor films, which
But the muscle memory is a huge plus. training methods over antediluvian might be best described as ‘method’
I remember the first time around I had bodybuilding standards. But the reality eating – in other words, feasting like
to work out and eat so much. Now it’s for Hemsworth is that, once in costume a Viking on as much flesh as possible.
much easier to shift gears. You know your as Thor, only his shoulders and arms are “I was eating excessive amounts of meat
routine, what works, what’s excessive…” visible. So he wouldn’t be doing his job as when I first did this, to be honest,” he
Not that he’s been knocking out the the incarnation of a thunder god – or, for says. “Luckily I don’t need as much to
same reps for the past seven years. For that matter, as an archetypal Aussie – if achieve the same results now. But I’m
Thor: Ragnarok, Hemsworth and his he neglected his beach muscles. He just still conscious of the amount of animal
trainer Luke ‘Zoco the Body Pro’ Zocchi does it in a smarter way. While he aims protein I’m consuming. These days I try
interspersed old faithfuls such as chins, for three days of heavy lifting per week, and get more proteins from legumes,
if Hemsworth is feeling distinctly ungodly grains and vegetables.”
then Zoco will downshift to a more
movement-focused session. “You have
Return To Earth
If Chris Hemsworth does have a flaw, it’s
imposter syndrome. “With this kind of
work, my main challenge has been
TRAINING ACTS AS A FORM
self-doubt and the insecurity,”
OF MEDITATION AFTER THE
HIGH DEMANDS OF FILMING he admits. “You think: do I really
deserve this or did I fool them?”
At the same time, he allows, anxiety
is a double-sided axe: “I’m also aware
that fear can be a good motivator. How
can I remove that doubt? I train harder.
I do more research on the character.
Acknowledging that you know nothing is
a good place to start, because then there’s
more to learn. You stay open.”
It’s this levelheaded, earthy honesty
mixed with steel and resilience that
no doubt appealed to the Boss Bottled
marketing team. What makes him a Man
of Today is that he’s polished but not
precious, rugged but not rough, a bloke
but not a lad. He’s a devoted husband and
COAT £500 BOSS father who prioritises his family’s quality
T-SHIRT £65
ORLEBAR BROWN of life by moving them to the opposite
TROUSERS £355 side of the world from his place of work
MAISON MARGIELA
AT MR PORTER – yet still takes care of business in some
BOOTS £190 considerable style. And he smells really,
TIMBERLAND
really good. What’s not to like?
For Marvel fanboys, the character of
While not quite tempted to follow his a sort of zen warrior: aikido, meditation Thor represents one of the great illustrated
younger brother, Liam, into veganism, and so on – and I think there’s a very heroes. But Hemsworth’s own role model
Hemsworth concedes that he has healthy addiction to that lifestyle that lives somewhat closer to home. “My
acquired more of an interest in holistic he has,” says Hemsworth. “I talk a lot father drove me to football practice and
approaches to health and fitness – maybe with him about it and the varied training to the beach to have a surf before or after
with a little sensible circumspection. styles. He’s got me into doing some yoga school,” he says. “He worked in child
“I see that whole ‘chic to be green’ thing with his teacher a couple of times.” protection for many years and was always
as a general positive, but there’s no doubt Even so, for the most part you get the very vocal about preventing injustice
that it’s a business,” he says. “Sometimes impression that Hemsworth finds his and the importance of having a healthy,
it becomes a complete image, which can body suits a different kind of free-spirited loving childhood. We were instilled with
be painful to watch. But still, if it makes exercise – as does his mind. “Anything that attitude and those values. So yeah,
people eat healthier and become more where you’re completely involved, he’s my hero. Always will be.”
self-aware, then great.” Besides, while pushing yourself to that point where Thor: Ragnarok is out 24 October.
California is geared up to cater for trend- you can’t think about anything because Hemsworth is the global ambassador
surfing, muscle-building flexitarians, “If it’s all your physical response – that’s for the Boss Bottled fragrance
you’re living in the Australian suburbs, my meditation,” he says. “Whether it
you’re going to have a tougher time.”
Months on the Avengers’ set has also
be working out or surfing, particularly
when the waves are bigger, that rush and
TRAIN LIKE THOR
given him the chance to pick the fertile adrenaline forces you to be ever-present
fitness brain of Robert Downey Jr, though and focused. I love that about it.”
here the contrasts are Stark. “Downey has
a very different training programme – he’s
T
here are many things
a couple of cold ones are
known to improve – your
confidence, your proficiency
at pool, your enjoyment of a meal
deal. But your powers of recall not
so much. Well, forget everything
you think you know about memory:
research from the University of
12
Exeter suggests a work-night drink
can be a very smart idea indeed.
In a new study, social drinkers
were subjected to a memorisation
task, after which half of them
were given a free pass at the
pub, averaging a pint and a half
of lager each. When retested the
following morning, the drinking
HOURS TO BOLSTER group performed notably better.
The reasoning is deceptively
YOUR MEMORY WITH simple: alcohol interacts with the
brain’s hippocampus, inhibiting
your ability to learn new information.
A POST-WORK PINT This frees up space to consolidate
your pre-pub memories, moving
them from ‘short-term’ storage
to ‘long-term’. In other words, you
might not recall exactly who paid
for the last round, but the meeting
notes you were reading over at
4pm will remain unblurred.
So don’t feel guilty about
unwinding with a beer at close of
business. It could prove just the
RELEASE THE mental tonic you need before a big
GENIUS IN day in the office. Just don’t try
THE BOTTLE
claiming that on expenses.
S CO U S 6
TIME
A DAILY DOSE OF
SOCIAL MEDIA COULD
PROVE A PANACEA
15
MINS TO ADD YEARS
TO YOUR LIFE WITH
A
s a reader of this magazine,
you likely have an interest in
becoming a fitter, healthier
man. Whether or not you
choose to broadcast this fact to
the world six or seven times a day,
however, is very much a matter
of personal preference. Now, we
at Men’s Health are certainly not
averse to the odd post-training
(read: ‘wellness’) lifestyle were
healthier in a 21-year follow-up
period and had a lower risk of
premature death than those who
described themselves as less
active – regardless of the amount
of exercise they actually did.
The researchers think there
could be a powerful placebo effect
at play, in which our beliefs about
our bodies, habits and fitness
could have physiological effects.
A FITNESS #FOLLOW update (#sorrynotsorry), though
we are also of the mind that a
So, even if you’ll never go in for
a gym-mirror selfie or a top-down
social feed dominated by fitness picture of your breakfast, spending
micro-influencers flexing their 15 minutes – the average time
six-packs, front racks and far too users spend on Instagram per
many hashtags can really grate. day – engaging with the workout
Still, you don’t have to participate community will help you double-
ADDITIONAL PHOTOGRAPHY: GETTY
for the likes – you can do it for tap into a healthier, more positive
your lifespan, instead. mindset. Just remember to tag
In research published by Health us should you get a blue tick...
Psychology journal, those who
identified as having an active
TIME
60
for the week, your shopping list –
as a stream of consciousness.
Then, and this is the important
bit, screw it up and throw it
away. This technique has been
I
f you lie awake on Sunday shown to off-load unnecessary
nights and fret over the anxieties while focusing your
seemingly insurmountable mind on the tasks that really
to-do list you have to deserve your attention.
tackle in the coming week, you Putting work fears in the
SECONDS TO ERASE are not alone in the worrisome
dark. In fact, a quarter of UK
bin before the week has even
really begun is the sort of
WORK ANXIETY AND employees lose sleep due to
anxiety over returning to work
mindfulness we can get
behind. And that you don’t
BOOST PRODUCTIVITY after the weekend, with yet
more reporting that their stress
have to close your eyes,
or focus on the ‘feeling’ of
levels only increase on their your breath is a bonus.
Monday morning commute.
A recent study into the tangible
benefits of mindfulness should
ease your concerns. Researchers
at the University of Waterloo in
Canada found that daily meditation
before taking on your inbox can
decrease mind-wandering and
the “repetitive, off-task thinking”
that hampers your ability to learn,
complete jobs and generally A CREATIVE WAY
TO LIGHTEN YOUR
function throughout your 9-5. MENTAL LOAD
TIME
T
he tradition of following
your long weekend ride or
run with a congratulatory
90
pub roastie is well earned –
not only are they delicious, but a chicken’s cavity with some garlic
sometimes they feel like the only before roasting it in the oven for
thing that can get you through an hour and a half. In the study at
those last few miles. But here’s Tabriz University in Iran, rats given
a thought: tearing into a few slices an extract of thyme saw a fivefold
of roast chicken before you clock increase to their stamina while
up your mileage instead could running on a tiny, rodent treadmill.
provide a dramatic boost to your Granted, the equivalent human
stamina. As long as you season dose would be very unpleasant,
MINS TO TURN YOUR it correctly, that is. but they also found that a 10th
That’s because new research of the dosage – about as much
SUNDAY ROAST INTO shows that thyme could be a PED as you would get with a liberal
in disguise. That’s the same thyme seasoning on your Sunday lunch –
A STAMINA BOOSTTERR we encourage you to stuff into could yield positive results. As yet,
the scientists are unsure as to
quite how the herb enhances
endurance to such an extent. But
in the meantime, pass the gravy.
REFUEL SMARTLY
TO BEAT YOUR
BEST THYME
The
Measure
Of The
Man An Alternative View
Of Mental Health In UK Men
W
hen we kicked off last year’s up, less likely to be treated. Damningly, together charities Mind, Time to Change,
#MendTheGap campaign, suicide continues to be the largest cause Mental Health UK, Samaritans, BUPA
to help redress the disparity of death for UK men under 50, who are and Movember with Harley Street
between attitudes toward now 3.5 times more likely to take their psychologist Dr Mark Winwood* in a
mental and physical health, we asked own lives than women. research project of unprecedented scale,
*IN CONJUNCTION WITH AXA PPP HEALTHCARE | WORDS: TOM WARD | PHOTOGRAPHY: ROWAN FEE
famous sufferers of depression and In the past year, political upheaval designed to find out exactly how mental
anxiety to share their stories. In the 18 and economic uncertainties have ill-health affects you on a daily basis.
months since, more men than ever have arguably made maintaining one’s We already know that 25% of us will
opened up about their emotional and balance more difficult than ever. News deal with a mental health problem in our
psychological wellbeing. A number of that the government is to invest £1.3bn lifetime. We know that, at present, just 6%
high-profile sports figures have come in mental health services is reassuring, of the UK’s annual research spend goes
forward to detail their own conflicts, and desperately vital; a recent report on mental health. And we know that a
while revelations from the royals brought published by the Mental Health Alliance quarter of men who take their own lives
the conversation to a wider audience – a group of more than 75 organisations have been in contact with their GP in the
still. In the meantime, a number of working in the UK mental health sector week before doing so. What we don’t know
documentaries – including the BBC’s – argues that the government’s 1983 is exactly why so many men fall through
Mind Over Marathon – further praised Mental Health Act is in need of urgent the cracks, or how these issues develop to
the benefits of exercise on mental fitness. remodelling. Alarmingly, 49% of those such a drastic degree. In order to paint a
We are finally, it seems, making headway. consulted do not believe that people broader, more enlightening picture of male
But there is still much work to be done. are treated with dignity under the act, mental health in the UK, we asked 15,000
Today, men remain disproportionately highlighting the need for further and of you the questions that have never been
at risk of suffering from poor mental immediate institutional reform. asked before. Here’s what you had to say.
wellbeing; they are less likely to speak Here at MH, we think a health crisis
of this scale necessitates an ambitious
response. This is why we brought
Fitness
Healthy bodies and healthy minds go
hand in hand. It’s when they fall out of
Your relationship with the gym
is complicated: some of you
can’t muster enough motivation,
while others are taking it too
far. Neither augurs well for your
physical or mental wellness
sync that the problems begin. If trying
to make sense of your head has put
81%
This many men claim to be
your body goals in free fall, our survey self-conscious about their body
shows that you are far from alone
From CrossFit to cardio, park football
to pilates, any activity that lifts your heart
72%
Percentage of men who say they
rate is proven to raise your mood, too. have lost their training motivation
Which is great, in theory. But the pursuit
of fitness is a joint endeavour of mind and 43%
More than two fifths of men have
04\
Cold Comfort
Nearly two thirds of respondents admit
62.5%
OK, maybe a little
body; when your head refuses to comply,
simply finding a way to get out and active lost interest in their physical to raiding the fridge when asked,
wellbeing or appearance “Have you been overeating recently?”
can become a catch-22 situation.
“Anhedonia – the condition of losing
interest in things that once made us 02\
happy – is common with depression,” says Mind Games
Dr Winwood. “Abandoning a fitness plan is When exercising, 05\
a key sign that someone isn’t coping.” you prefer to do so…
The drawbacks of this extend beyond
seeing those hard-won abs disappear.
Allowing your mental and physical fitness
to be sidelined can have serious health
implications – research suggests that
men suffering from mental ill-health can
slash between 15 and 20 years from their
Alone – 77%
With colleagues – 10%
As part of a team – 11%
With strangers – 2%
03\
56% The percentage of men who admit to
having had suicidal thoughts
70%
physical fitness and mental fortitude
69%
How many men would not
pushing through a long run or focusing
on deadlift form – can be very beneficial.”
consider speaking to a
healthcare professional
Rework Your System
We all know that moderation is key, but,
when feeling down
then again, moderation isn’t always easy
or desirable. Try looking at it a different
way: “Ask yourself, ‘Am I using this as
a crutch?’” says Gillian Connor, head of
policy partnerships at Mental Health UK.
“You don’t have to cut out everything
you enjoy, but if the line between fun and
dependence is blurry then it’s time to
take action. Start with the self-check
07\ tool at headsupguys.org – it will help you
to tell whether indulgence is a problem.
Lifting The
Mood Don’t Sweat It
Forget the runner’s high: when
When it comes to fitness, MH promotes
you’re low, more of you resort
to hefting iron for a lift
9%
HIIT
12% Team
Swimming
15%
sports
24%
Running
40%
Weight training
balance above all else. This approach
can safeguard your mind, too; punishing
yourself for not achieving a Grecian
physique is good for neither. “Aiming
08\ for perfection erodes your motivation,”
51% Going Dutch says Dr Winwood. “Focus on the parts
Go to the pub When it comes to discussing of your body you like, rather than those
your mental health with a you want to change, and celebrate your
friend for the first time, this achievements.” Feel pleased that you
38% is how you’d prefer to do it made it to the gym today, not despondent
over that last stubborn inch of belly fat.
Other
Finance
Yes, but that’s life
19%
I’m fine
38%
are getting us down: 66% of UK workers
are said to have experienced a mental Office
health problem, while – according to Temps
research carried out by The Priory – Loss of patience
32% of men said the pressure to provide can be a sign
is the single biggest stress in their lives. that everything
is becoming too
Furthermore, most of those surveyed How many men often spend more
much. We asked if
admitted that mental illness is “having time at work than they should – and
you were becoming
a negative impact on their work
performance”. The news that time lost
admit to checking emails late at
night or early in the morning
more irritable 62%
between 9-5. Here’s Who wants to
due to poor mental health is estimated how you’re feeling know? (Yes)
to cost the UK economy £105bn annually
only serves to pile on the pressure. 03\
Whatever your standing, no one is
exempt. According to the Mental Health
Self-Investment
52% – This many of you said that
Foundation, 73% of men earning less mental ill-health has caused
than £1200pcm have experienced mental them to spend more money on
ill-health; but, then, 59% of those earning impulse purchases
over £3701pcm also have. It’s proof, if
needed, that a hefty pay packet does Of these…
not equate to happiness.
Pablo Vandenabeele, clinical director
of mental health at BUPA, believes that
work stresses feed insecurities, making 20%
Splashed out on spur-of-the-
us more likely to make mistakes on simple
tasks, which, in turn, feeds back into our moment trips and gifts for others
stresses and anxieties. Career and mental
health, therefore, are incontestably
related. But, as our research shows, when
it comes to mental matters, your office 36%
may be more united than you think – and Spent money on overeating,
rounds of drinks or new clothes
38%
therein lies the solution. Relax, mate
(No)
44%
Invested their money elsewhere
35% Do More
That’s to say, reward progress instead
I spend more time
reflecting on positive of worrying about deadlines you’ve still
achievements to meet. “People never congratulate
themselves on what they’ve achieved,
but they should,” says Dr Winwood. “As
well as crossing off items on a to-do list,
creating an ‘I have done’ list at the end of
the week is a very positive psychological
process. Writing out your tasks transfers
the pressure into a less nebulous form,
with structure. Often, you’ll think, ‘Is
that what I’m worried about?’”
47%
to bolster mood feeds a cyclical system
This many men admitted that concerns
Figures of guilt and overspending, which further
Have you started making mistakes
about money have negatively impacted at work that you normally damages mental wellbeing. Better to
their state of mind wouldn’t, and does it take you delay the gratification, say, until the end
longer to complete a piece of of the month, for a more “psychologically
work than it should do? strengthening” experience, says Connor.
07\ To give you a head start, Mental Health
Clocking Off UK and Lloyds Bank have launched a
Spending eight hours a day with the same people means they’re support service for those struggling with
likely to notice you’ve changed, even before you do. Here’s how both financial and mental health issues.
many of you have been approached by a concerned colleague Go to mentalhealth-uk.org to learn more.
44%
Instead of flipping your lid when the
pressure gets too much, Dr Winwood
advises the following: keep a symbol on
your desk – a water bottle will do – and
focus on it whenever a colleague asks
you a question you’ve already answered
This many men worry about work over email. “Stop, take a breath and shift
at the weekend and also report
your perspective before reacting,” says
feeling more anxious than they
Dr Winwood. “We need to feel anger
used to when walking into work
and irritation, but flying off the handle
will only negatively impact you.”
67%
isolate oneself,” explains Dr Winwood.
“This then manifests in withdrawal from
relationships, sex and your social circle.
It’s a self-perpetuating problem.”
But, just as internalised wounds will
fester, bringing them out into the open
can be a significant step toward healing The percentage of men who rarely feel excited
pain. In fact, the same survey revealed
that 82% of men who did speak out
found doing so to be beneficial to their
mental state and general wellbeing. The
emphasis, then, should be not only on
speaking out and confiding in friends,
but, crucially, on doing so before normal
feelings of despair or despondency
become an insurmountable problem.
“Men wait until they’re in crisis to open
up, and that’s too late,” says Dr Winwood.
“We will make real advances with male
mental health when they start asking
for help early on.” With a little more
conversation and action, you can be the 05\ Directly,
difference – not only in your friends’ lives, Warning Signs I wouldn’t with no
but in your own as well. We asked how you’d most like to be judgement
Cautiously
approached when feeling low. Here are With a hug
your most common responses
Face-To-Face Time
“Society’s obsession with social media
means we can get disheartened by
constant reminders of everyone’s perfect,
edited existences,” says Dr Winwood. “It
can feed anxiety and loneliness. We need
to remember that social media portrays
a false reality and log off once in a while.”
Making plans to see old friends in
person, rather than sending a WhatsApp,
will make you both more likely to open
Stephen
Buckley
Mental health
expert and head of
information at Mind
health issues to
discuss our findings,
offer their insights
and pledge support
78 MEN’S HEALTH MENSHEALTH.CO.UK
#MendTheGap
BUCKLEY It’s not unsurprising. It’s a time GREEN Also, “mental health problems”
of economic uncertainty, in which people sounds so severe. But, often, it’s just about
are overworked or losing their jobs. someone not being able to get themselves
What is interesting is that this is a male- to a level of – not even happiness – just
specific response. When Mind asks these contentment. Not everyone is going to be
questions, it receives responses across happy all the time, but you shouldn’t be
both genders, so it is striking to see that sad all the time, either.
it’s such a high level of men.
BUCKLEY There is still a stigma around
GREEN To read it on paper, it does look male mental health. Media depictions of
shocking – but I don’t talk to that many what a man should be are fed to us early
people who feel optimistic at the moment. on. In the press, mental ill-health in men
is associated with violence and anger,
ASHWORTH As an MP, I see the effects that and that’s harmful.
government cutbacks, difficulties getting
decent housing and low-paid jobs have HATTON In my experience, everyone
on people. The number of men who kill thought I was this macho boxer and that
themselves is too high. It’s something that I was OK. But it was just a smoke screen.
we as a society need to stand up against. When I went home, I was really struggling.
You can’t do it on your own. If you’ve
HATTON It’s important to talk. I was got a drinking problem, you go to an AA
a boxer and world champion. I didn’t meeting – there needs to be somewhere
want to admit I was crying. I nearly for people battling mental health issues.
did commit suicide. Now I’m all for
people getting it off their chests. I’ve ASHWORTH That’s right. If you were
actually started doing speeches about physically injured, you wouldn’t be
mental health at functions ashamed to go to the hospital to get fixed.
and I get more of a sense of There’s no shame in asking for help.
The MH Self-Help Manifesto #1
achievement talking about
Be honest with yourself about the way you
that side of it than talking GORDON Wouldn’t you agree, as an MP,
are feeling. If you’re down, pinpoint what in
about boxing. Everyone that it’s all very well asking for help, but if
your life exacerbates this and plan to lessen
knows my boxing stories. you go to hospital with a broken leg, they
the impact within the next six months.
put a cast on you; if you go in with your
MH Continuing that thought, head, they give you some pills and shove
56% of men say they you on a waiting list for six months?
A survey of this size requires a panel
have thought about suicide, which,
with the ability to bring both personal
considering national suicide statistics, ASHWORTH Unfortunately, because of
experience and qualified insight to bear
isn’t a shock, sadly. cuts, access to therapies is not as good
on its findings. Which is why we were
as it should be. One of my jobs is to make
keen to assemble a diverse yet notable
GORDON We know the biggest killer of the argument that if we’re serious about
group of great minds, comprising both
young men in this country isn’t cars or dealing with mental health, that means
those who have spoken openly about
cancer or drugs – it’s themselves. It can putting the investment in and delivering
their own struggles and those who are
seem counterintuitive for men to speak parity of esteem between mental health
working to effect meaningful change
out, but we need to talk about how it’s and physical health.
at the highest levels. The resulting
normal to sometimes feel weird. I’ve had
conversation, hosted by our features
suicidal thoughts. It shocks people, but MH Since beginning our campaign
editor Tom Ward, proved both moving
we have to normalise the weirdness. last year, men seem more open about
and enlightening. You can watch the
talking to their partners about their
videos online at menshealth.co.uk/
MH How can men manage these thoughts mental health, but don’t want to open up
talkingheads, or read more about our
without acting on them? themselves. In fact, 77% of men whose
campaign at menshealth.co.uk/mend-
partners feel down haven’t considered
the-gap. Join the conversation.
BUCKLEY A lot of men know they need
to ask for help, but taking that step is
like jumping across a river – you could
MOVEMENT
MOVEMENT
Valuing dynamism over brute strength, and animal agility over mirror
muscle, the ‘movement’ phenomenon has attracted enthusiasts from
Conor McGregor to Jason Statham. But while acolytes are fervent, many
remain sceptical of its purist credo. MH sought out the prime movers
redefining exercise to ask whether fitness fundamentalism truly has legs
WORDS BY JAMIE MILLAR – PHOTOGRAPHY BY DAVID ELLIS
A round seven
million years ago our ancestors came down
from the trees. Now, at 2pm on a Monday,
I’m turning back the clock and making
like an apeman. Hampstead Heath in
north London is hardly wild, but its 320
hectares of greenery are about as close
to nature as you can get in the capital’s
urban jungle. And anyway, so conditioned
am I to exercising in designated manmade
spaces, the simple act of climbing a tree
feels positively transgressive.
“You can develop a surprisingly strong
grip strength, not to mention get a good
workout for the shoulders and legs, from
climbing,” says my coach, Ben Medder,
one of the capital’s most respected new
‘movement coaches’. “Plus there’s more
variation than with a pull-up bar – every on the act with a new tailored training down, eluding MH’s attempts to talk
tree can be climbed in different ways.” app – Primal 9 – focusing on rudimental to him, partly because of scheduling
Trees duly scaled, Medder then asks me exercises with minimal equipment. clashes but also due to secrecy regarding
to move from my front to my back without In Medder’s view, climbing, rolling and his methods and clients. (For the record,
taking my hands and feet off the floor. learning to move like a primate (or, for Medder, who has studied under Portal,
Quickly I realise this demands as much that matter, a title-hungry Irish fighter) describes him as, “a warm, encouraging
mental agility as mobility in my shoulders are activities “that typified our evolution”. and cool guy”.) Nevertheless, Portal
and hips. “There are whole courses that Movement is a philosophy as much as is happy to share on social media and
you can take on simply rolling,” says a methodology. It prizes his website, where he speaks about
Medder, evidently enjoying my struggle
with this deceptively elemental task. “THE MOVEMENT quality and variety over
quantity and velocity. It
establishing “a movement culture” to
facilitate “a cross-disciplinary exchange
This is ‘movement’. What might sound
like a kid’s afternoon spent frolicking in
PHILOSOPHY shuns all barbells and most
shoes. It is a throwback;
of information between various types of
movers”. But of course.
the woods is being advanced as a route QUESTIONS NOT the workout equivalent of In training videos on Portal’s YouTube
to improved dexterity, coordination and
range of motion. Researchers in Florida
ONLY HOW WE the paleo diet. At its most
fundamental, it questions
channel, McGregor can be seen walking
on all fours, fluidly dodging sticks or
have even linked ‘arboreal locomotion’
(yep, that’s tree-climbing) to improved
TRAIN BUT WHY” not only how we train but
why, and the very nature
balancing them on his feet as he rolls from
front to back. To some, it might seem just
memory. And with our office-centric of what it means to be human. a step away from wax-on-wax-off territory,
lifestyles increasingly held responsible But, like paleo, it can also seem at once but if McGregor’s career trajectory is
for making us too stiff to function and entirely logical and, well, completely anything to go by, it certainly appears to
freezing our metabolisms, the movement nuts. That’s why I sought out the men be effective. ‘The Notorious’ has declared,
movement is gaining momentum. defining this most literal of movements with characteristic modesty, that he’s no
As of January, the UK became the first to find out whether rejecting decades of longer a fighter; with Portal’s help he has
country officially to recognise parkour – sports-science research and taking cues become “a master of movement”.
a close cousin of natural movement – from the animals really is the future – But the movement philosophy
as a sport. In MMA, Israeli movement or simply another hypebeast. hasn’t always been so fashionable,
specialist Ido Portal helped make Conor nor coherent. Previously its various
McGregor a two-belt champion. At the THE ORIGINS OF MAN disciplines were highly segregated, says
time of writing, #movement returned Because of his hook-up with McGregor Mike Fitch, creator of Animal Flow, a
about 3.6m hits on the cultural barometer and his Instagram-friendly feats such ground-based movement system that
that is Instagram. Even MH has got in as one-arm handstands, Ido Portal is for cross-breeds elements of gymnastics,
many men the gateway into movement.
Appropriately, he’s also very hard to pin
INSTA–GAINS
Searching for
an easy way into
‘movement’?
These Instagram Ido Portal Ross Edgley Kelly Starrett Mike Fitch Erwan Le Corre
gurus can help @portal.ido @rossedgley @mobilitywod @mikegbt @erwanlecorre
you get started: Conor McGregor Adventurer and The original Animal Flow Wildman of
title-maker, Primal 9 guru, mobility master, advocate, movement,
409k followers 211k followers 194k followers 26k followers 5350 followers
In Natural Born Heroes he argues that Side-lining mobility Modern athletes might be faster and
in your training 15
humans need to reconnect with an earlier stronger than ever, but, crucially, they’re
plan can seriously 14
form of movement. “The specialisation not tougher. The American Orthopaedic
impact sporting 13
we enjoy today, be it as a marathoner, Society for Sports Medicine has diagnosed
tennis player, even a triathlete, is a luxury performance, 12 a rise in overuse injuries in younger
of modern society,” he says, quoting with knee-injury 11 athletes that used to be the preserve
kinesiology professor Dr E Paul Zehr. “It benched players 10 of old pros, while the University of
doesn’t have great survival value for homo costing the 09 Wisconsin found that high school athletes
sapiens in the wild. You never see your dog Premier League specialising in a single sport are twice
running nonstop around in a circle for an £50m last season more likely to sustain frequent injuries as
11/12 12/13 13/14 14/15 15/16 16/17
hour... he’ll chase something, roll around, alone. We line up those engaging in a wider range. According
GROOMING: BRADY LEA AT STELLA CREATIVE ARTISTS | MODEL: FARID HERRERAR, MOVEMENT AND PARKOUR COACH | CLOTHING SPORTS DIRECT
Season
sprint, rest, mix things up. Animal play the numbers to a recent BBC report, ACL injuries in the
has a purpose, and it’s not hard to surmise English Premier League are at “epidemic
that human play should as well.” levels”. Whatever the solution, it’s clear
According to McDougall, “it was our Contreras, an unrepentantly evidence- a change of pace is needed.
remarkable range of movement that based trainer (see p114), has published
enabled us to thrive, manoeuvre across a comprehensive movement takedown STANDING STRONG
any terrain, and spread to every corner of called How To Be A Functional Movement Natural movement may well prove the
the planet.” The irony is that, in doing so, Guru In 40 Easy Steps. While he does tonic for many of the problems associated
we eliminated any need to move. not name names, and admits that “there with modern training, but no one is
“Our language is really a language are indeed some credible and valuable arguing that it’s a substitute for tried-
of reclaiming the natural capacity of functional movement experts out there”, and-tested strength and conditioning.
the human being,” says Dr Kelly Starrett, it isn’t a stretch to envision who was at “Pilates and yoga are great for movement,
author of another mobility bible, the forefront of his mind when he wrote, but you can’t hold them up as complete
Becoming A Supple Leopard. “The leopard “Pseudoscience is much systems unless you’re also doing heavy
can attack and defend at full capacity more profitable these days… lifting and hard running,” says Starrett,
instantly, whereas the average person has Imagine a world with no “ANIMAL PLAY who has worked with Olympic gold
to do things like warm up, activate their
glutes and mobilise their thoracic spine,”
scientific boundaries, where
anything you think up
HAS A PURPOSE. medallists, military personnel and Jason
Statham. “But I’ll take the parkour mover
he explains, with the characteristic in your head can be played IT’S NATURAL over the guy who can squat 200kg any
loftiness of a movement aficionado.
“That’s not how it’s supposed to be.”
off as factual, regardless of
whether or not the idea holds THAT HUMAN PLAY day, because when you ask the freestyle
athlete to deadlift, they’re going to be
STREET-WALKING CHEETAH
merit in real life. Imagine
building a strong, cult-like
SHOULD, TOO” safer, stronger and more powerful.
Movement comes first.”
Not everyone is convinced by Starrett following and getting paid to spout While its proponents might get
and Portal’s animal allusions, or off jibber-jabber all day long.” stick for the tree-hugging mantras and
programmes that at first glance rely more Elsewhere, former USA Weightlifting occasional detour into mystic vocabulary,
on recapturing childhood freedoms than medical chair Dr Brendan Murray has the truth is it’s difficult to pick holes in
tried and tested fitness regimens. Bret attributed an increase in injuries to the natural movement. The things that it
extreme ‘knees out’ technique seen in
some weightlifters, CrossFitters and
MENS
ME NSSHE
HEAL
ALTH
ALT .C
.CO.
COO.
O.UK
UKK MEN’S HEALTH 87
M
How ToBecome An
Urban
Hunter
Gatherer
Penned in by office blocks and spoonfed on
supermarket staples, modern man has lost his
ancestral instincts. Instead, he relies on a diet
that is putting him at very real nutritional
risk. Fight back with our guide to combining
your inner Neanderthal with 21st-century
intelligence, from foraging in the urban
wilderness to hunting down the choicest cuts
– all without foregoing your creature comforts
WORDS BY TOM BANHAM – PHOTOGRAPHY BY ROWAN FEE & STEVE RYAN
Ice Dietary
Cycles 12 Whole chicken Evolution
Before shopping 11 03 \ Vine and dine
trolleys replaced 10 Due to environmental factors, Chile’s natural wine pioneer works with
spears, raw meat your ancestors took in more
09 Chicken breast protein, fibre and iron than 300-year-old vines. Its time-tested reds
could not afford to 08 are bursting with polyphenols, which
you. Make these swaps to dial
Months
Monday Tuesday
Blends With Benefits – Protein Punch Pea Soup Solid Foundation – Bone-Guarding Ham Sandwich
Friday Saturday
Balanced Approach – Energising Pub Garden Salad Gut Decision – Probiotic Gammon and Pea Risotto
05\
Offally good
02\ “From kidneys and
Holy order heart to tripe, it’s a
Once relegated to the mistake to overlook
mincing bin, marbled offal,” says Wilson.
popeseye steak is not Organ meats are rich
only toothsome, but in vitamin A, which
incredibly tender, says fights infection and
Butchery LTD founder is thought to prevent
Nathan Mills. The neurodegenerative
fat in grass-fed cows disorders. A cow
is mostly heart-healthy kidney has 500% of
conjugated linoleic your RDA of vit B12,
acid, which is also vital for transporting
linked to increased oxygen. Braise in
muscle mass and a pie for seasonal
reduced body fat. sustenance.
9 S S CO U
Urban Hunter Gatherer
02\
Modern Western diet Imported 100%
90%
Green beans
Lose up to 77% of
Goods 80% Spinach their vit C when
Nutritional Integrity
98 MEN’S HEALTH
05 HIGHLAND GAMES
TEST OF
STRENGTH
02-04\ Once upon
a time, the Highland
Games pitted rival
clans against each
other to find the
strongest men north
of the English border.
Today, competitors
travel from across
the globe. From top:
Vladislav Tulacek of
the Czech Republic,
England’s Scott
Rider and Scotland’s
Craig Sinclair
05-07\ The Aboyne
Games’ Heavies have “The throwing events are all about
remained unchanged
for 150 years. The
tossing of the caber,
warriors, manhood – about finding
which must topple
end-over-end, is the
the strongest men in the community”
day’s high point
04
06 07
MEN’S HEALTH 99
08
NEW TERRITORY
Whereas most of his rivals’ kilts hang
modestly below their knees, Tulacek’s
reaches but halfway down his thighs – his athletics career stuttered to a halt in
a fact that owes more to the sheer size of his mid-twenties, Tulacek was attracted
the man than a risqué dress sense. Once by the chance to continue competing in
a promising shot putter and member of a familiar event. Now it’s becoming an
the Czech national track and field team, increasingly common theme: three of the
the 6ft 7in strength coach from Prague has seven-strong field of Heavy athletes are
travelled over especially for the occasion. former international shot putters. Along
In fact, he plans to participate in eight with Tulacek of the Czech Republic, these
Highland Games competitions across include Lukasz Wenta of Poland and
Scotland before his flight home in 10 England’s Scott Rider.
days’ time. The commute from Prague has With victory in the 58lb weight for
forced him to be selective about which distance, another in the 58lb weight over
Games he attends over a season that runs bar, a successfully tossed caber and high
between late May and early September. placings in all the other events, Rider
Some things do change, it would will eventually emerge as today’s overall
seem. Growing up in Eastern Europe, winner. Bearded, barrel-chested and with
Tulacek hadn’t even heard of the Games legs as thick as any caber, Rider was first
until a friend told him about them two a bobsledder, representing Great Britain
years ago. Nowadays, he’s a convert, and in the 2002 Winter Olympics, before
quite possibly the only man in Prague becoming a shot putter, representing 11
with a caber in his back garden. After England at three Commonwealth Games.
These days, the 39-year-old is a PE teacher
in Dartford during term-time, and one
12
100 MEN’S HEALTH S CO U
13 HIGHLAND GAMES
14
The
Finer
Details
Where matters of style are concerned, it’s the
little things that count. Wherever you’re headed,
our crop of this season’s sharpest accessories
is sure to send out all the right signals
PHOTOGRAPHY BY BARRY MAKARIOU | STYLING BY ERIC DOWN
THE URBANE
ADVENTURER
Don’t let your athleisure look
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S CO U S 03
THE ERUDITE
TRAVELLER
For any global gadabout, these
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0 S S CO U
THE MH
STYLE EDIT
ACCESSORIES
THE LOW-KEY
LIBERTINE
As any night owl knows,
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S CO U S 05
DON’T MISS YOUR LAST CHANCE TO TAKE ON SURVIVAL OF THE FITTEST 2017!
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MENSSHEALTH.C
S CO
CO.U
OO..UK MEN’S HEALTH 109
PT / 11.2017
A A
NEW!
FORM MASTERCLASS #1
STAND UP
AND PUSH B
B
YOURSELF
Beloved of the Instafit
crowd, the handstand
press-up is for more than
just show-boating. Use it
to build strong shoulders, 01
LOADED WRIST EXTENSION
02
PIKE PRESS-UP
a solid core, defined tris
and, yes, earn a few new 3 SETS OF 15 PULSES 5 SETS OF 5 REPS
Start by preparing your wrists to With your wrists noticeably stronger,
followers. Nail the move withstand your bodyweight. On all fours, improve your press by strengthening
with our five-part plan fingers facing away from you, lock your your triceps. With your feet on a box
arms straight (A). Lean forwards as far as and hands splayed, position your hips
you can, while keeping your palms flat on up and over your shoulders (A). Lean
the floor (B). Hold for five seconds before forward,, bendingg your y arms to bringg
rocking back to the start position. Once yourr ffaccce too thee grooun
o nd ((B)
B). Holdd for
f
all 15 reps are complete, shake your wrists onne seco
secoond
ondd bef
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fore pusshing
sshi
hing baack
ackk up.
out, rest for 30 seconds and repeat. Reestt for
f r a minute
m
miiinutte bbeetw
tween
weenn sets.
setts.
PERFECT THE
PROGRESSIONS
Don’t kick up without doing
the groundwork first. Start
by practising wrist extensions, A
before progressing through
all of the moves, right, and
mastering the handstand last.
They will condition the small
stabiliser muscles needed for
the full move. Nothing worth
posting comes easy B
03
PSEUDO PLANCHE PRESS-UP
04
FACE
ACCE-TO
CCEE-
E TO-WALL
TO-WA
TO-
-WALL
ALLL HAN
HHANDSTAND
ANDS
DSTAN
STAN
ND
ND
5 SETS OF 5 REPS 5 SETS
ETSS OF
SETS OF 30
0 SECOND
30-
30-S ND HOLDS
SECCON
SEC
CONND HOOLDS
OLDDS
Next, turn your focus to your shoulders. Finna
nally,
lllly, yyou
ou neeed
ed too get
geet cooomfo
mfo
fo
fortable
orta
tabl
able
bl
EXPERT Alex Nino Improve stability at the joint by shifting in a handstand position before adding
EXPERIENCE The most emphasis to your front delts. Starting in the press. With your hands on the floor
flexible man on Instagram, an upright plank with your hands facing 30cm away from a wall, walk your feet
gymnastics specialist Nino out, shoulder blades wide, lean forward up into a handstand position with your
has the technique to help until your hands are under your hips (A). glutes and abs tight and back rounded
you execute impressive Perform a press-up, bending your elbows to create a ‘hollow body’ position. Tense
inversions with grace to bring your chest just above the floor your shoulders and triceps and hold for
CONTACT @_alexnino_ (B). Press up. Rest a minute between sets. 30 seconds. Rest one minute; repeat.
MASTER THE
EXECUTION
Having strengthened all of the
muscles needed to perform
the handstand press-up, be
confident as you approach the PHASE 1
wall for the full rep. Dedicate
10 minutes at the start of each HANDSTAND HOLD
workout to practising the move. Start by holding the position
You’ll soon be the envy of the you mastered in the last of
average gym-goer. Good luck your progression moves. Grip
the floor tightly with your
hands shoulder-width. Keep
your legs straight as you kick
MODELS | TRACK PANTS REEBOK.CO.UK, TRAINERS NIKE.COM
PHASE 2 PHASE 3
MODDEL CHRISTOPHER
your lower back; this will help your hands like you’re trying
you avoid collapsing into a to open a jar. Keep your core
ING AABEN
POWER
O SAUCE
S U #19
#
MICROWAVE MUSCLE MEAL #233 TIME TOO MAKE Y WILL NEED…
YOU
6MIN For the pizza
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ff Place the pitta in the microwave
pitta boasts the B vit thiamine, of your sauce to cover the pitta on the highest
g settingg ffor about
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T PERFECT
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f your toppings
PIZZA PARTNER
time and lightly toast your pitta c
creative and add the rest off your sizzling and the pitta crispy. Dig
Serve in a pot by the side
while mixing the tomato sauce toppings. Go a bit Pollock iff you’re in for
fo tthee moreish
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M
MENSHEALTH.CO.UK
S CO K MEN’S HEALTH 113
1 3
PT / 11.20177
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02
02A
0A
01A
02
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0B
01B
03A
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PRIME TIME
Before going arse-to-grass in
the weights room, you need to
BULGARIAN SPLIT SQUAT
Q T
02
1
1-LEG HIP THRUSTT
undo the damage from all that
desk time. Renowned fitness 2 ROUNDS
OU S OOF 12 EACH SSIDE 2 ROUNDS, 12 EACH
coach Bret ‘The Glute Guy’ Working your quads as well as Set up with your arms
Contreras advises starting off your g
glutes develops strength g across
c oss a be
benchc and d feet in ffront
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and f
– one on the floor, , one raised
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(A) Working
k g one legl g at a time
SHORTS AND TRAINERS ADIDAS.CO.UK
angles and build a solid base and the other ffoot out in ffront h lp to d
helps develop
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PHOTOGRAPHY: PHILIP HAYNES
through, with no rest between sink until your back knee nearly side doing the bulk off the work.
exercises and 60 seconds’ rest t
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1 MENSHEALTH.CO.UK
S CO UK
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WAKE UP YOUR FORGOTTEN MUSCLE
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GROOMING: SUSANA MOTA | STYLING:
ABENA OFEI | MODEL: CHRISTOPHER
y
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WHITLOW AT ANDI PETERS’ MODELS
M S
MENSHEALTH.CO.UK
CO UK
U MEN’SS HEALTH 1155
PT / 11.20177
03A
3A
0 A
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03B
0A
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BARBELL HIP THRUSTT
02
WALKING LUNGE
3
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S S OF
O 12 REPSS 3 SETS
S S OF
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S S 3 SETS
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SHORTS REEBOK.CO.UK, TRAINERS NEWBALANCE.CO.UK
1 MENSHEALTH.CO.UK
S CO UK
U
WAKE UP YOUR FORGOTTEN MUSCLE
THE SPEC
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MUSCLES
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WORKOUTT
05B 455N
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upper chest, stand tall, keeping g hangg your upper body over the
your elbows pointing g forward edge (A).) To take the strain off
(A).
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M S
MENSHEALTH.CO.UK
CO UK
U MEN’SS HEALTH 117
PT / 11.2017 MOBILITY MATRIX
01 02
DEAD HANG
BOTTOMS UP
KETTLEBELL PRESSSS 3 SETS OF
3 SETS OF 8 REPS 30 SECONDS
EACH SIDE Hanging from a bar
m
might appear easy, but
Preload shoulders
holding this position
with a lighter weight
decoompresses
de o your spine,
before heavier pressing.g Sett
g.
s retching your lats, and
st
up in a lunge position and d,
d,
shoulders for better
with the opposite arm to
staa
s ability during overhead
your lunged leg, hold a light
lig
ghtt
ght
moo
moves. Jump up and grip
kettlebell bottom facinng up
ontt a pull-up bar (A). As
ont
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at 90 degrees (A). Withh A
you
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ou
your other arm out, push
too create
crr a slight posterior
the kettlebell overhead,
d,
tilt at your pelvis (B).
keeping your elbow tigghtt
g A
D POWER
Aim to build-up to
and biceps close to yourur earr
60-second holds.
(B). Reverse the move..
WORDS: MICHAEL JENNINGS | PHOTOGRAPHY: PHILIP HAYYNES | GROOMING: SUSANA MOTA | STYLING: ABENA OFEI | MODEL: CHRISSTOPHER
POSTURE
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WHITLOW AT ANDI PETERS’ MODELS | TRACK PANTS REEBOOK.CO.UK, TRAINERS NEWBALANCE.CO.UKK
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your arms elevated slightly
(A). Pull your scapula back
and bring the plates to your
sides, ensuring they don’t A
touch the floor (B). Slowly
reverse. This will offset
your desk-job hunch, too.
SCAPULAA HEALTHH
MENSHEALTH.CO.UK MEN’S HEALTH 119
PT / 11..2017
STEADY FOOOTING
O
Withh the
W t path to success
uccess a
GEAR CHANGE
G #21
2 bumpy
buum one, you require
somm
me decent cushioning.
hi
hioning.
B OR hee Speedgoat
The
base b
mult
S
lt
lug
ugs
2’s
ugs, so gripping
’s wide
boaasts high-traction,
action,
directional rubber
ltid ubber
ing and
S
Stay on track when training off-road
Hok
won’t b
Hook
n on tricky
twistinng
oka One On
£130
30
One
ky terrain
be a sticking
king point.
O Speedgoat 2
0 hokaoneone.eu
hokaoneone.eu
HEEAD
ADFFOR
ORTTHE
H HIL
ILLSS
In these darker months, a
late-afternoon return leg will
surely get murky. Illuminating
the path 100m ahead, this SSOOCK
OCCKK IT TO PAAIN
run-specific head torch will Your football socks
s simply
see you home safely. You won’t cut
c it if you’re after
can’t slow down just because reliable calf compression.
no one’s around to clock Stop muscle soreness and
your speed, after all. blisters in their tracks
Petzl Actik Head Torch by opting for a pair with
£40 ellis-brigham.com targeted padded zones
for problem areas. They’ll
increase stability, to boot.
Cep Run Socks 2.0
£40 cepsports.co.uk
THE LLO
LONG
ON
NG HAUL
HAUL
If a couple of hours on the
trails is a mere warm-up for
you, multiday events beckon.
A standard rucksack won’t
last in the long run, though,
so invest in one that is
specifically made larger than
most and just as ready for
the extra miles as you are.
Montane Via Dragon 20
£130 montane.co.uk
1 MEN’S HEALTHH
120 MENSHEALTH.CO.UK
LAST THE DISTANCE
EEND YOOUR
UR DRY
RY SPPEELLL
C
Chafing can stop the fittest
oof trail veterans in their
ttracks. This balm glides on
llike a deodorant, moisturising
ssensitive areas to ensure your
ccardio comes without undue
ffriction. And it’s a whole lot
eeasier to re-apply mid-run
tthan a fistful of Vaseline.
g
Bodyglide
B Anti Chafef Balm
£11 ffor 42g amazon.co.uk
£
WEAT
WE AATHE
HER AM
HE MBIITI
MBITTION
ON
NS
Too stay high and
T an dry on the
hills, pack a triple-threat
windbreaker
windbrea that’s water-
repellent, fast-wicking
f and well
ven
ventilated. With your app
pred
predicting blue skies at 10am
but storms by lunchtime, you’ll
be braced for all outcomes.
Icebreaker Cool-Lite
Incline Windbreaker
£140 icebreaker.com
WORDS: MICHAEL JENNINGS | PHOTOGRAPHY: HEARST STUDIOS
EASY ENERGY
For a PB-breaking
NAV SA
SAVV
VVYY trail mix, combine
Trail running is not the
time for a bit of inventive 40g cashews, walnuts,
navigation. Preview your pumpkin seeds, plus
route before setting out and 60g cherries and
check your remaining ascent
on the Spartan Trainer to
raisins
avoid mid-trail motivation
slumps – or taxis home.
Suunto Spartan Trainer
Wrist HR Black
£219 suunto.com
TO YOUR FIRE
4/ Raisins, 65g of rice will serve you well. Cook
5/ Chia seeds, 125g for 20min in a saucepan until
6/ Thai black 27g it has a fluffy texture.
rice, 250g Fat Step 2 Don’t wait while the rice
7/ Beetroot, 500g cooks: soak the tofu (a complete
Prep for five days’ worth of fitness food For the marinade protein source) in the marinade
without breaking a sweat. Our hot Thai 8/ Garlic, 20g
9/ Cinnamon, 5g
32g before grilling in a pan for 3-4min
until each side is golden brown.
Carbs
batch salad covers all your body’s needs 10/ Turmeric, 5g
11/ Soy sauce, 20g
Step 3 Chop the feta and
beetroot, mix the rice with the
12/ Red wine marinade,, then top p with the tofu.
vinegar, 20g
13/ Chili pepper, 110g
g
32gg Separate into five Tupperware
containers and store in the
th
Protein
fridge.
ridge. A job very well done.
don
FRUIT
UIT AND NUT MUSCL
MUSCLE MMIX
P Tupperware:
Per T 25
25g
Pre-workout peanuts
peanu
and
nd raisins dish
di up
salts for hydr
hydratio
hydration
and sugars ffor
WORDS: MICHAEL JENNINGS | RECIPE BY ELITE SPORTS NUTRITIONIST MATT LOVELL AMINOMAN.COM PHOTOGRAPHY: KAT PISIOLEK AT HEARST STUDIOS | FOOD STYLIST: TAMARA VOS
easyy energy.
energ
g
01
SOW SEEDS
EEDSS FOR REPAIR
REP
Per Tupperware:
upperware:
perware: 25 25g
Chia seeds
eeds are rich in POWER-PUSHING
OWER-PUSHING RIRICE
aa-33 fats,
omega-3 fats promoting Per T
P Tupperware: 50g
50
post-gym
gym m repair, while
whil provi
Rice and beets provide
ng the tofu’s protein
helping ote n crucial
cial carbs for sta
stamin
stamina,
02 reach your muscles faster. hile their polyphenols
while polypheno
polyph
are shown to aid mobility
mobili
lif
for those tough lifts.
03 05 07 09 11
04 06 08 10 12 13
NEW! 03
THE MH FINISHER #1 02 TURN IT AROUND
For the handstand, place
HOLD FIRM TO 01
LIFT OFF
WEIGHTED WALKS
Take big steps forward
and ensure you are stood
your palms 10in from the
wall, fingers splayed. Kick
up until both feet meet
END STRONG
The first in our new series of finisher
Your time starts now.
Straddle a sandbag that
weighs 60-80% of your
bodyweight, then hinge
your hips and squat to
tall with your shoulders
back and core braced –
this will stop your spine
rounding and the bag
the wall. Point your toes,
squeeze your thighs and
push away from the floor.
Hold as long as you can,
then rest until 2min is up.
slipping. Focus on taking
moves, THE UPSIDE DOWN fuses grip it, keeping your back deep breaths. Done 50m? Struggling? See p110 to
a strongman carry with gymnastics flat. Extend your hips to
stand tall with you glutes
Hinge at your hips to put supplement your strength.
the bag down, then rest
to shock both arms and shoulders tight and your shoulders until the clock hits 1min.
pulled back and down.
Now start walking.
THE FORMAT:
Set a timer for 10min and follow
an EMOM (every minute on the
minute) structure. So, for all even
minutes, carry a sandbag for 50m,
then rest until the 60sec are up.
For odds, hold a wall handstand
to failure. Allow us to explain...
WHITLOW AT ANDI PETERS’ MODELS | TRACK PANTS UNDERARMOUR.CO.UK, TRAINERS ASICS.COM | YOUARENOTYOURGYMMEMBERSHIP.COM
WORDS: MICHAEL JENNINGS | PHOTOGRAPHY: PHILIP HAYNES | GROOMING: SUSANA MOTA | STYLING: ABENA OFEI | MODEL: CHRISTOPHER
THE TASKMASTER
Name: Andrew Tracey
Expertise: Tracey is the king of
devising workouts when you’re
short on time and equipment. The
gym isn’t the end-all, you know.
Contact: @theandrew.tracey
INSTANT UPGRADE
Fight CO £1200
COAT
KENT & CURWEN N
The
SSHIRT £80
80 JJUMPER
£80 AND SSHOESS £140
AALL ERDEM X H&M
JEANS £9898 ALLSAINTS
S S
War
War might be good for
chinos, much of what
hangs in our wardrobes
today has its roots on
the battlefield. Now that
the colder months are
upon is, it’s the turn of the
the military staple this
season. Based on a WWI
officer’s coat, but cut
slimmer, this update can
be your wardrobe’s new
secret weapon.
absolutely nothing, to greatcoat to join the front. “What’s great about
paraphrase a song, but Broad and double- Kent & Curwen’s take is
it’s a handy source of breasted, the greatcoat the attention to military
gets its name not from detailing: the brass crest
inspiration when it comes the World War in which it buttons, epaulettes and
to upgrading your was standard issue, but stately lapels,” says Tony
from its size and weight. Cook of online designer
wardrobe this winter These didn’t just keep retailer Farfetch. “It
soldiers warm; they made offers the durability
PHOTOGRAPHY BY OLLIE GROVE them look hench, too. of army surplus stock
STYLING BY ERIC DOWN But that bulkiness also without sacrificing
WORDS BY CILLIAN O’CONNORR
made the first greatcoats a sleek silhouette.”
unwieldy: throw one of Time to change your
these on today and you’d outerwear battle plan.
make fast enemies of
your fellow commuters.
Revival Of
The Fittest
Nostalgia, they say, is the enemy of progress.
e
ess.
nturing
t
But when retro looks as good as this, venturing
es
estment.
back in time can be an inspirational investment.
This is our pick of 2017’s most relevant
nt reissues
01
O
Origins Story
Remember er when Christopher
Many of the windows at this Walkenen presents ‘The Gold
Watch’
tc to a young Butch in
tch’
year’s Swiss trade fairs were Pulpp Fiction? This is a direct
bursting with Technicolor. s
scendant
descendant of that so-called
But for those unwilling to seek ‘trench
tr
trench watch’, featuring wire
out the end of the rainbow, attachments first pioneered by
the Tommies on the Western
the treasure was a selection Front in WWI. By soldering
of rose-tinted reissues lifted them to their pocket
from the archives of the most watches to free up their
storied watch brands. hands, they changed
the face of horology.
Nostalgia is clearly in thee air
05
The Popular
ar Vote
When discussingng watershed
chronograph designs,
desig
signs, Omega’s a’s
Speedmaster, the Breitling
B
Navitimer and even H Heuer’s
Heuer’ r’s
own Monaco all comee to mind.
m
ACTION MAN DIVER £55 HARRODS.COM, PLANE £8 FOR SET OF 3 JOHNLEWIS.COM, BOND SPECTRE TWINPACK £39 CORGI.CO.UK
Winter
Warmer
Items that trigger
nostalgia are proven
to increase our
perception of
temperature
MENSHEALTH.CO.UK
MENSHEEAL
ALTH
TH.CCO..UK MEN’S HEALT
HEALTH
LT 131
GROOMING STYLE - 11/17
01
02
CUTTING EDGE
“For a nick-free shave,
steep your razor in boiling
water to make it malleable,
then apply a thin layer of
moisturiser to your skin
ROLLERBALL PEN £350 MONTBLANC.COM,ENVELOPES £12, CARDS £22, WAFER NOTEBOOKES £35 FOR 2 AND PANAMA NOTEBOOKS £45 FOR 2 SMYTHSON.COM, SCISSORS £25 HAY AT AMARA.COM
03
02
Barber Quality 03
01
Operator
With the razor market valued
best-known razor a man can get.
Which is not to say that this global
giant is resting on its laurels – its
new model is a shining example
of why Gillette has remained a
direct-to-consumer subscription
startup saw its number of
customers increase by more than
fivefold from 20,000 to 104,000
in just one year. “This razor’s
the unprecedented early step of
buying the German factory that
manufactures its Truman razor.
Crucially, this allows it to keep
prices low and the quality of its
household name since 1901. What Japanese-tempered steel blades craftsmanship high. “The Truman’s
sets the Fusion ProShield Chill apart are what distinguish it from its five-blade construction guarantees
at £11bn worldwide, it’s little is its pairing of cooling lubricant competitors,” says Robinson. “It’s a full sweep and close shave,” says
surprise that upstart brands strips and a pivoting, five-blade
head. “It might be too bulky for
the material used to make the best
hairdressing scissors and chef’s
Robinson, “while its vibrant colour
and rubberised handle give it a
are moving in. MH sharpens up detailing, but this razor boasts an knives. Consequently you have an sporty aesthetic.” Oh, and they’ll
exceedingly comfortable shave,” exceptionally durable blade.” ship a free bottle of foam or gel with
on which blades are cutting it says Denis Robinson, creative Cornerstone 6-Blade Razor £14 every razor. That’s sharp marketing.
director of Ruffians barber shop. cornerstone.co.uk Harry’s The Truman
PHOTOGRAPHY BY ROWAN FEE Gillette Fusion ProShield £8 harrys.com
WORDS BY CILLIAN O’CONNOR Chill £12 boots.com
£800 0 AM MI
JACKET £22500 AND
A ND
TROUSERS £52£5200
CERRUTII 1881
SWEATERR £31
£3155
RICHARD JAMES
J AME S
BOOTS ££222 0
GREENSON
E N SON
New
Wool
Order
From bold huess and tactile yarrns to exxprressivee typ pography, knitwear
has undergone a style metamoorphossiss for AW177. Buut taking these looks
from catwalk too bracing stroll requirees praacticaal consideration. Brave
the front with our guide to wrap pping up warm withoout losing your cool
JACKET £2680
LOUIS VUITTON
SWEATER £625
RICHARD JAMES
TROUSERS £860
ERMENEGILDO ZEGNA
Rooll Up
Rollnecks were a staple in the ’60s and ’70s and are now back in the style limelight once again – largely
due to the pique in interest with all things retro. But the versatility of this simple-yet-sleek design should
not be underestimated. “Rollnecks are a great alternative to a classic work shirt. You can wear a fine-gauge
style under a suit or with a blazer, while a chunkier knit removes the need to wear a tailored jacket in the
first place,” says David Aquilina, head of menswear at Harvey Nichols. “Layer up or go one size bigger to
tap into a bit of ’90s grunge – office rules permitting, naturally.” Our standout roll-up looks? Take a tip
from Steve McQueen in 1968’s Bullitt and pair a navy rollneck with a tailored Harris Tweed jacket, or for
something a bit more forward-thinking, layer a robust multi-hued ombré style under a hardy duffle coat.
GROOMING: OSCAR ALEXANDER USING COSMETICS A LA CARTE & NANOGEN | MODEL: GRACIOUS OBIJI AT AMCK | PHOTOGRAPHER’S ASSISTANT: WILL MARSDEN | THE TEAM STAYED AT MHOR 84. FOR BOOKINGS CALL 01877 384646 OR GO TO MHOR.NET
COAT £449
TIGER OF SWEDEN
JACKET £240
OLIVER SPENCER
SWEATER £75
BEN SHERMAN
TROUSERS £775
SALVATORE FERRAGAMO
SOCKS £7 SOCK SHOP
SHOES £500 BOSS
Th
he New-Age Tuck
When you think of ‘tucking in’ as a look, images of sepia-tinted shots of your granddad on holiday in
Bognor Regis circa 1951 – or, more recently, Simon Cowell – might spring to mind. But trust us when we
say that the tuck is coming back and when deployed intelligently, it can strike that perfect middle ground
between raffish and cool. “The key is not to make it look too contrived. If you’re going to do it, commit
to it and go full tuck,” says Daniel Todd, buyer at Mr Porter. “I was never a fan of the half-tuck that became
a trend last season. Doing it properly also has the satisfying effect of making you look more streamlined.”
Our advice? Make sure you watch the volume of your knit – it should be fine enough to sit neatly inside the
waistband. Steer clear of chunky jumpers, unless the look you’re going for is excess rolls, of course.
Spoortting
g Woollens
You’re probably aware that sportswear has left the gym and found its way into the urban wardrobe.
While this isn’t a new phenomenon, the way in which ‘athleisure’ is being styled for AW17 is. This season, it’s
all about polishing up the look with sophisticated knits. “When donning sportswear for public life, there’s
a fine line between looking like you’ve just rolled out of bed and aimed for the sofa, and appearing destined
for the front door,” says Aquilina. “This being the case, a cashmere cable knit or a fine-gauge rollneck
teamed with tailored track pants and a pair of box-fresh tennis sneakers is a failsafe combination.” So, the
takeaway here? Pair elegant knits and clean-cut accessories with relaxed leisurewear to keep things smart
enough for both town and country. Keeping some trainer wipes to hand isn’t a bad idea, either.
COAT £1215
STELLA MCCARTNEY
SWEATER £135
LACOSTE
ADAYSMARCH.COM, AMIPARIS.COM, BENSHERMAN.CO.UK, CERRUTI.COM, FERRAGAMO.COM, GRENSON.COM, GUCCI AT MATCHESFASHION.COM, HM.COM, HUGOBOSS.COM, JIGSAW-ONLINE.COM, JLINDEBERG.COM, LACOSTE.COM, LOUISVUITTON.COM, MRPORTER.COM,
JEANS £139
TIGER OF SWEDEN
BOOTS £325
GRENSON
Staatement Knits
Sloganeering tends to polarise opinion, and the style world certainly has a love-hate relationship with it.
Whatever your standpoint, this season sees a glut of designers translating the look for knitwear and, when
approached in the right way, it can add a welcome hit of personality to an often unremarkable winter line-up.
“Fashion is often accused of taking itself too seriously, so this is a good opportunity to inject a sense of fun
into your wardrobe,” says Todd. “Avoid anything too political and look for something more light-hearted
such as Raf Simons’ AW17 ‘I love you’ knitwear, which could feasibly have been inspired by that jumper
your grandma gave you for Christmas 1989.” But this is no slight – in fact, the vintage jumper reference
is actually a compliment, given that ’80s and ’90s styling is bang on the money at the moment.
(ABOVE)
CARDIGAN £835
STELLA MCCARTNEY
JACKET £35 NEW LOOK
SWEATER £795 GUCCI AT
MATCHESFASHION.COM
JEANS £100
A DAY’S MARCH
£550
TOD’S
A SOFT TOUCH
“Polish your boots in the
evening then buff in the
morning. It moisturises
the leather to prevent
blistering or cracking”
Adam Law, cutter at
George Cleverley
£380
MICHAEL
KORS
£269
RED WING
LONDON
WORDS: MATT HAMBLY | FILSON.COM, MICHAELKORS.CO.UK, REDWINGLONDON.COM, RUSSELLANDBROMLEY.CO.UK, TODS.COM
£345
RUSSELL
& BROMLEY
Boot
Camp
Combat’s impact on fashion has never £365
FILSON
missed a step and, this winter, military
boots are reclaiming their stomping
ground. Make sure you’re fit for parade
PHOTOGRAPHY BY ROWAN FEE
The EA CONNECTED
SMARTWATCH
£389 ARMANI.COM
Future
Of
Time
Don’t let its good looks
fool you into thinking the
smarts behind Armani’s
touchscreen watch are
skin deep. It has quite
the brain to match, too
YOURFREE
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Terms and Conditions *Redeemable until 11:59 (GMT) on 31st January 2018. 10-day trial available to over 18s only. A copy of this magazine is required to start the trial.
Photocopies will not be accepted. Only one trial per person. 10-day trial is valid for 10 consecutive days starting on day of redemption. 10-day trial entitles you to use only your
chosen gym over a 10-day period. Details of participating clubs can be found online at nuffieldhealth.com/menshealth. Photographic ID will be required upon attendance. No
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EDITED BY SCARLETT WRENCH
MH QUIZ
ENERGY
NO.37
MENS
ME NSHE
SHEEAL
ALTH
TH.CO
CO
CO.UUK M N’
ME N’SS HEEAL
ALTH
THH 14
1455
NOVEMBER 2017
Q1 \
Flagging at
Q3\
work? Standing Your energy levels drop
up boosts your
attention span
as you age…
by __ min a day
A
10
B
30
C
50 A
WORDS: NICKY WILLIAMS | PHOTOGRAPHY: ARTHUR WOODCROFT, GETTY, KAT PISIOLEK AT HEARST STUDIOS, JOHANNA PARKIN, SUN LEE, ROWAN FEE | ILLUSTRATIONS: BEN MOUNSEY, SPOOKY POOKA AT DÉBUT ART
sufficiently energising to reduce
B
wasted time by up to 50 minutes
over the course of a working day. Myth
Q2\
It takes 80mg of
caffeine to power up
your brain. Equal to…
B In fact, a London School of Economics survey found those under 25 report feeling more tired on a
daily basis than older men, even after sleeping for the same number of hours, while separate studies
show maintaining muscle mass is enough to offset age-related drops in energy-boosting testosterone.
Q4 \
Watching which of the following can act
Q5 \
Inhaling which of the following oils can
as a fast, natural pick-me-up? supercharge your early morning workouts?
A
A Red Bull A
Baby pandas
B
A filter coffee
B
C Gym fails
A double espresso
B You
Y don’t need to suffer through g C
p p
heart palpitations to benefit from Political rants
a quick caffeine bump. In a study A B C
Coconut Olive Orange
carried out by scientists in the A&B The proliferation of cutesy online animal
Netherlands, a single cup of coffee videos may grate on your nerves, but Indiana C Keep this in your bag for the next time you’re
was enough to reduce perceived University found taking a break in your day to tempted to hop on a bus halfway through your
mental effort and fatigue in tired watch something with the ‘ahhh’ factor is linked cardio commute: runners who inhale energy-
drivers for up to two hours. It’ll stop to higher subsequent energy levels and improved enhancing citrus oil are 12-15% faster, reports
you crashing at the office, too. mood. Otherwise, a harmless ‘LOL’ at others’ the International Society of Sports Nutrition.
misfortune is shown to have a similar effect.
Q10
0\
The righ
ht tune can amp
A
Granola
up yourr energy
gy levels… bar
A
True B
Kiwi
B
fruit
C
Cycling False
C
A You knew that one, Chocolate
right? But for best mousse
effects, you need to get
involved. Research by
Sam Houston State Uni B Researchers from New
found singing – or, for Zealand (where else?)
the vocally shy, tapping found that men who ate two
– along to a song raises serotonin-boosting kiwis
C Invest your energy wisely and you’re sure to see returns. In a study by the energy compared to a day felt more energised.
University of Georgia, subjects who made time for 20 minutes of gentle cardio, passive listening. Ideal Sugary snacks, meanwhile,
such as a ride around the park, three times a week reduced symptoms of for morning showers, if cause a slump in energy an
fatigue by two thirds. If you’re feeling burnt out, go easy – then go home. not a dull day at work. hour later. Unless, yunno,
you have another one...
False 00 28 B
B
Sausages
A 00 46 C
Q16\
Meditating
g ffor how many
minutes will fix
f fading
f ffocus?
B Quite the contrary, Cardiff University found gum is a potential performance
aid. In their study, the simple act of chewing increased mental alertness toward A
B
the end of a memory-testing session, increasing blood flow to the brain. Plus
it’ll create a fresher first impression than your usual morning coffee breath.
10
0 20
0
Q13\
Thinking about which of
the following provides an
instant energy hit? C
A B C 30
0
The weekend Lunchtime Your partner
C Don’t discount the Instagram clichés: love really does
give you wings. A stuudy by researchers at the University of A Just a few minutes of ‘mindfulness’ is enough g to refresh
Western Ontario – w g
with the hashtag-worthy title E g
Energized y focus by reducing
your g the distracted thouuggh
ghtt pa
patterns
By Love – found simmply thinking about your other halff slows that exhaust your brainpower, according to the University
the steady decline inn bl
blood
d gl
glucose experienced when you of Waterloo. Not a zen kind of man? Try our exercise on p64.
haven’t eaten for a while
while. Slap that on a sunset meme.
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ONE WORD
ANSWER #40
QUESTION
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