Mens H 14 Bas To GFD HDJJDG DDFG, Yeu Yet, y Yet Yet E, e - Yt Ey Etutyutyuytuy E, Eyt Yuety U Eyty U, Wttwywyt

LOSE 10 POUNDS IN 28 DAYS Free Workout Poster!
TONS OF USEFUL STUFF
HughJackman
RIPPED!
GET WOLVERINE
FIT IN4MOVES
WILD+
LOUD
THESEX
SHEWANTS
NOWEIGHTS
BIG
MUSCLE
18INSTANT
GROOMING
FIXES
P.124
P.158
AVOIDTHESE
FAT TRAPS
P. 98
THE FIT MANS
CANCER
CHECKYOUR RISK
P.102
JUNE 2014
$4.99 US DISPL AY UNTIL JUNE 24
MENSHE ALTH.COM
PM40063752
LLS,
I
K
S
L
L
I
GR SECRETS
CHEF ER MEALS
& POW
! P.144
R
E
E
B
:
S
PLU
57
dior.com
Macys
2 0 14 O A K L E Y, I N C . | 8 0 0. 3 2 0.9 4 3 0
DISRUPTIVE
BY
DESIGN
O A K L E Y H Q _ 3 3 , - 1 1 7
D I S C O V E R M O R E A T O A K L E Y. C O M / D I S R U P T
#DISRUPTIVEBYDESIGN
A privileged partner of aviation since it first took flight, Breitling has established itself as the cult brand among pilots
the world over. The new Chronomat Airborne, a special series of the Chronomat created 30 years ago for elite pilots,
combines peerless sturdiness with all the performances of an authentic instrument for professionals. Onboard this
model designed for the most extreme missions is Manufacture Breitling Caliber 01, a movement chronometer-certified
by the COSC the highest official benchmark in terms of reliability and precision. Welcome to the world of daring
accomplishments. Welcome to the Breitling world.
WELCOME TO OUR WORLD
CHRONOMAT
AIRBORNE
FEATURES / COVER STORIES
06.14
98Avoid Fat Traps

...so you can finally
reveal your abs!
BY MARIA MASTERS
Wild + Loud Sex!

What does it mean when she
moans like that? Find out here.
BY SUSHMA SUBRAMANIAN PAGE 158
102
A Fit Mans Cancer
Dont worry: We have
your protection plan.
BY PAIGE FOWLER
116Big Muscle!
Build a better body
without a gym.
BY TREVOR THIEME, C.S.C.S.
124
18 Grooming Fixes
Look great right now!
138
Get Wolverine Fit
Grow huge and jacked
like Hugh Jackman.
BY MIKE ZIMMERMAN
144
Guy Food Guide
Your summer just
got a whole lot tastier.
Photograph by M I KO LI M
EDITED BY PAUL KITA
TONS OF USEFUL STUFF
MENSHEALTH.COM 7
06.14
54 DRINK SMART
Fitness
46 RIDE HARD
Sex
70 REPAIR FAST
Nutrition
Health
102 . . .AND SAVE YOUR LIFE!
Guy
Wisdom
EVEN MORE
USEFUL STUFF...
26Is Your City Soft... 30What She Really

or Ripped?
We measured the
biceps and counted the
abs. MetroGrades now
declares a winner.
Need to Start
Cycling Right Now
Roads, trails, or streets:
Our simple guide makes
it easy to saddle up.
62The Hot Fitness

Tool You Must Try
If youre not swinging
kettlebells, youre giving
up big muscle gains.
Read up. Rock the bells.
117Lose 10 Pounds
in 28 Days!
Start right now with our
no-weight workout.
Your body is the ultimate
barbell, so use it to
grow more muscle.
40Guard Your Guts
64Make Meetings
This Key Nutrient?
The news may please

youand her!
Ask Mens Health

reveals the truth about
selenium supplements.
That microwave dinner

can make you sick.
Quick: Take this step
before you hurl!
Save time, enhance

productivity, and never
use PowerPoint again!
56What Hot Women
38Lose the Weight
726 Ways to Ruin
70Upgrade Your
Want You to Know
You Hateand Still

Scarf That Pizza!
a Day at the Beach
Homein One
Weekend!
Thinks About Your

Penis Size
Actress Gabrielle Union

spills the secrets. Hint:
One involves a toilet seat.
Leverage this diet strategy to eat smart without

ditching foods you love.
58My Fiance Really 42

The Magic Move
Wants Implants.
Do I Get a Vote?
When it comes to those

tricky conversations,
MHs Girl Next Door
is your breast friend.
76The New Rules

of Cheating
Jimmy the Bartender
serves up the cold truth.
for Muscle Growth

Discover the simple
secret that scrawny guys
havent learned.
50This Summers
Must-Grill Meal
Burgers and dogs?
Please. Heres an easy
surf-and-turf winner.
54Is Your Smoothie
Outwit these potential

saboteurs and take the
bitchin out of beachin.
120
Do Video Games
Train Killers?
Surprising new research
reveals what happens
when boysor you
pick up that controller.
BY TOM McGRATH
164
The Day My Brain
Went Dark
What if you couldnt
remember a full 24 hours
of your life? A bizarre
account of amnesia you
wont soon forget.
BY RICHARD NALLEY
Suck Less
Six projects that take

90 minutes or less
and are sure to impress
the pants off her.
86The Secrets of
Summer Style
Dress casually, look
sharp, stay cool.
BY SANDRA NYGAARD
92Dont Be That Dad
10 Your To-Do List

Its (finally) summer!
14 First Word
Take your shots.
16 Lifesavers
How a nutritionist
manages his protein.
24 Body Science
Holy strokes!
29 Bulletins
News on health, sex,
food, and fitness.
45 Advantage
Gain your edge!
79 How to Do
Everything Better
Enjoy baseball, battle
bugs, and get naked!
172 The Average Guy
...and thrills.
Avoid these fatherhood

failsbefore its too late.
BY LOU SCHULER
108
Turn a Small Idea
Making You Fat?
into Big Money
Most bottled options

suffer from sugar shock.
We sipped and slurped
to find the best.
Follow the six secrets

to cashing in.
BY ERIC SPITZNAGEL
ON THE COVER
Hugh Jackman, photographed by
Art Streiber. Styling by Brian Boy,
grooming by Birgitte/Rene Furterer/
ABTP. Rogue T-shirt, Citizens of
Humanity jeans, Montblanc watch.
8 MENSHEALTH.COM | June 2014
P h o t o g r a p h s b y L E V I B R O W N (s m o o t h i e s , s h o w e r h e a d ) , J A K E S TA N G E L (c y c l i s t) , J a n W i l l e m S c h o l t e n / G a l l e r y S t o c k (m a n w i t h b o o k )
463 Reasons You
18Are You Lacking
JUNE 2014
Your To-Do List
J.I. RODALE
Founder, 19421971
ROBERT RODALE
Chairman of the Board
and CEO, 19711990
ARDATH RODALE
CEO and Chief Inspiration
Officer, 19902009
MARIA RODALE
Chairman and Chief Executive Officer
SCOTT D. SCHULMAN
President
Superstar Tim McGrawsinger, actor, lucky

husband of Faith Hillheadlines Nashvilles CMA
Music Festival. And hes on our July/August cover,
on sale June 24. Like to meet him? Truck yeah!
Go to MensHealth.com/McGraw and enter to win.
PAUL MCGINLEY
EVP, General Counsel,
Chief Administrative
Officer
THOMAS A. POGASH
EVP, Chief Financial
Officer
BOBBY CHOWDHURY
Chief Technology
Officer
BETH BUEHLER
SVP, Digital Operations
and Strategy
CHRIS LAMBIASE
SVP, Group Publishing
Director
ROBERT NOVICK
SVP, International,
Business Development
and Partnerships
JOYCEANN SHIRER
SVP, Magazine and E-Tail
Consumer Marketing
DAVID WILLEY
SVP, General Manager,
Active Living Group
ALLISON H.
FALKENBERRY
VP, Brand and Corporate
Communications
MARY ANN NAPLES

VP, Publisher
Rodale Books
THU
15
S U N All your dad really

needs on Fathers Day
is a visit or a call. But a
handwritten note would
be best. The shock may
induce a cardiac event,
but hed go out smiling.
Or play it safe with a gift:
Go to MensHealth.com/
fathersday for ideas.
S U N The final season

of True Blood starts
with a fang. Get ripped
like MH guys Stephen
Moyer and Joe Manganiello using our DVD,
Bodyweight Burners,
by the curiously ageless BJ Gaddour. Mens
Health.com/bbdvd.
F R I Someone on the
Web claims this is Take
Your Dog to Work Day.
We suspect a canine
hacker. If you can get
away with it, go ahead
women will love that
(and maybe you too).
No dog? Quickgo to
page 18 and pick one.
23
MON Wimbledon starts.

Psyched to play? Heres
a fun warmup: Throw a
football. The motion is
similar to a tennis serve,
says Peter Smith, who
coached a college tennis team to four national
titles. The team? Southern California, of course.
21
S AT Its the summer

solstice. Ready to worship the sun? Your Druid
robe has epic UPF, but
youll find better ways to
avoid your own Bronze
Age on page 102. And
learn to spot epidermal
trouble at MensHealth.
com/skincancer.
26
T H U The kid from

Kalamazoo turns 40
today. Derek Jeter and
the Yanks are off, but
MLB schedulers have
a very special present
for this Hall of Fame
shoo-in for the next
day: The Red Sox come
to Yankee Stadium.
Follow us
on Twitter:
@MensHealth
I l l u s t r a t i o n b y M R . X E R T Y, i c o n s b y T R AV I S L A D U E
22
20
We inspire and enable people

to improve their lives and the
world around them.
Rodale Inc.
400 South 10th St.
Emmaus, PA 18098-0099
rodale.com
The reporting in Mens Health is meant to increase your

knowledge of current developments in health. Because everyone
is different, the ideas expressed by researchers cannot be
used to diagnose or treat individual health problems. A health
care professional can best guide you.
KARL.COM #KARLPARFUMS
THE NEW
SIGNATURE SCENT
FOR WOMEN AND MEN
EXCLUSIVELY AT MACYS AND MACYS.COM
Global Editions/
EDITORS-IN-CHIEF
Australia
IAN COCKERILL
Brazil
SERGIO XAVIER
Bulgaria
VLADIMIR
KONSTANTINOV
Bill Phillips
VP / EDITOR-IN-CHIEF
China
ZHOU SONG
PETER MOORE VP / Editor
Croatia
ROBERT FRKOVIC
MATT MARION Executive Editor

ADAM CAMPBELL Fitness Director
BILL STIEG Articles Editor
DEBBIE McHUGH Senior Managing Editor
JOHN McCARTHY Managing Editor
BEN COURT, MIKE DARLING, BEN PAYNTER
Senior Editors
ERIC ADAMS Technology Editor
TREVOR THIEME Fitness Editor
CLINT CARTER, PAUL KITA
Senior Associate Editors
JULIE STEWART Associate Editor
LILA BATTIS, MICHAEL EASTER Assistant Editors
DANIELLE AUSTIN, GILLIAN FRANCELLA,
ALEX GARDNER, BRENDAN KLINKENBERG
Apprentices
FASHION
BRIAN BOY Executive Fashion Director
SANDRA NYGAARD Fashion Director
DAN MICHEL Associate Fashion Editor
ENTERTAINMENT
ELYCIA RUBIN Contributing Editor
ADMINISTRATION
MARY RINFRET Executive Assistant
LEAH BONANO Administrative Assistant
LAURA BEIL, STEVE BELANGER, MARK
BITTMAN, OLIVER BROUDY, STEVE
CALECHMAN, BOB DRURY, MATT GOULDING,
T.E. HOLT, M.D., JOE KITA, COLIN McENROE,
TOM McGRATH, MARK MILLHONE,
HUGH ONEILL, CARTER OOSTERHOUSE,
MICHAEL PERRY, LOU SCHULER, GIL
SCHWARTZ, RICHARD SINE, BRYAN SMITH,
LAURENCE ROY STAINS, GREGG STEBBEN,
GRANT STODDARD, TRAVIS STORK, M.D.,
JIM THORNTON Contributing Editors
Inquiries from the media (212) 573-0510
THOMAS OQUINN Creative Director

JEANNE GRAVES Director of Photography
DESIGN
France
PATRICK GUERINET
VP / PUBLISHER
ERIC HUNTER Associate Publisher, Integrated Marketing

CHRIS PEEL, RANDI SIEGEL Advertising Directors
CORY ROTKEL National Digital Advertising Director
ADVERTISING SALES
MICHAEL SCHNAIDT Senior Art Director

JUSTIN PATRICK LONG Deputy Art Director
GRACE MARTINEZ, MICHAEL MYERS
Contributing Designers
Germany
MARKUS STENGLEIN
Greece
VASSILIS
GEORGAKAKOS
New York (212) 697-2040

DOUG ZIMMERMAN Grooming Director
LEANNE LoCASTRO Fashion and Watches Manager
JOHN KEARON, GIL TIAMSIC Advertising Sales Managers
PHOTOGRAPHY
DON KINSELLA Deputy Director of Photography
MARK HADDAD Photo Editor
JOE RODRIGUEZ Associate Photo Editor
Hungary
MT PSZTOR
Atlanta (770) 664-5342

JOHN PEASLEY Peasley & Partners
India
AROON PURIE
Chicago (312) 726-0365

COLLEEN McGEE Midwest Sales Director
COPYEDIT AND PRODUCTION
Indonesia
NINO SUJUDI
Dallas (972) 669-1663

CRAIG C. WEINBRENNER Jameson, Weinbrenner
SUSAN WEST Copy Chief

JERILYN COVERT Senior Copy Editor
DANIEL SAUSE Associate Production Director
JANNA OJEDA Production Manager
ANGELA GIANNOPOULOS
Assistant Managing Editor
Italy
ENRICO BARBIERI
RESEARCH
Netherlands
JAN PETER JANSEN
JACLYN COLLETTI Research Chief

JENNIFER MESSIMER Senior Researcher
CHRISTA SGOBBA Researcher
INTERACTIVE DESIGN AND DEVELOPMENT

ELLIE CLAYMAN, MARK PAULSON
Interactive Art Directors
DOMENICA LaLIMA Interactive Production Director
ANDREW TONEY Digital Development Coordinator
ILIANA ALEXANDROVA
Interactive Production Associate
KATHERINE JORDAN Contributing Designer
TOM GOTTLIEB Contributing Copy Editor
MENS HEALTH BOOKS

JEFF CSATARI Executive Editor/Special Projects
MIKE ZIMMERMAN Senior Editor
ELIZABETH NEAL Associate Designer
JULIA MERZ Editorial Assistant
PUBLIC RELATIONS
NORA GARRITY Senior Director of Communications
MARY WHITLOCK Senior Publicist
Kazakhstan
ANDREY MANUYLOV
Malaysia
JOHN NG
Philippines
ALLAN MADRILEJOS
Poland
KRZYSZTOF KOMAR
Portugal
PEDRO LUCAS
Romania
MIHAI GHIDUC
Russia
KIRILL
VISHNEPOLSKY
Serbia and
Montenegro
IVAN RADOJCIC
Singapore
KELVIN TAN
South Africa
JASON BROWN
South Korea
SEUNG KWAN PAIK
Spain
JORDI MARTINEZ
MENSHEALTH.COM
Thailand
CHATCHAWIN
UNHANUN
Adam Campbell
Turkey
FATIH BYKBAYRAK
EDITOR
DAN REVITTE Creative Director

KEVIN DONAHUE Senior Managing Editor
ERIC ADAMS Senior Editor
LITTY SAMUEL Senior Video Editor
JILL FANSLAU Fitness Editor
RADNOR LAW Senior Associate Producer
NICHOLAS GRIEVES Video Producer
Ronan Gardiner
JACKIE LEBOWITZ Social Media/Special Projects

JOHN GILPATRICK Producer
BRIAN DALEK, ANDREW DANIELS Associate Editors
MELISSA ADDISON Senior Designer
GERILYN MANAGO Assistant Fashion Editor
KELSEY CANNON Reporter
EMILY MITCHELL Junior Producer
Ukraine
DMITRY PRIBYTKO
Detroit (248) 637-6668

MARY MEYERS Sales Director
Los Angeles (310) 615-4567
RICHARD KEECH Western Account Director
San Francisco Office (415) 439-4601
ANDREW KRAMER Kramer Media
Canada Representatives (416) 368-6800
MARK BOXER, BRIAN FIELDS
Milan, Italy, Representative 011 39 02 874543
ANGELO CAREDDU Oberon Media S.R.L.
Paris, France, Representative 011 33 1 47 30 71 80
FABIO LANCELLOTTI Def & Communication
KAREN FERBER Business Manager
AYELET LONDON Production Manager
ROBIN ROTHROCK Advertising Production Specialist
RHEANNON SERINO Digital Advertising Production Specialist
LAUREN ROMNEY Publishers Assistant
HANNAH BARR, DENISE DeLEON, SUE MARINELLI, MAGGIE
ORTIZ, JOSH SEITMAN, MOLLY WASHBURN Sales Assistants
MARKETING SERVICES
MICHAEL KELLY Director, Integrated Marketing
TERESA PALLADINO Senior Marketing Manager
ALEX HOPSON Integrated Marketing Manager
SARAH SPRINGBORN Senior Special Events Manager
JESSICA ABSATZ Associate Marketing Manager
JESSICA MEEDER Integrated Marketing Coordinator
JEFF GRIFFITH Creative Director, Marketing
KELLIE YUAN Associate Art Director
MENSHEALTH.COM
STEVE RUVOLO Digital Producer
NICHOLAS AIKEN, COLLEEN DUKE, TRICIA JOHNS,
LINDSEY LAZARTE, JACK McAULIFFE, DANIELLE RENWANZ,
MEGHAN TOMICK, PETER WEEKS Digital Sales Planners
United Kingdom
TOBY WISEMAN
Latin America
FRANCISCO CUEVAS
ARGENTINA
ARUBA
RODALE INTERNATIONAL
CHILE
Robert Novick
COLOMBIA
SVP, INTERNATIONAL BUSINESS DEVELOPMENT AND PARTNERSHIPS

COSTA RICA
Joyceann Shirer
SENIOR VICE PRESIDENT, MAGAZINE AND

E-TAIL CONSUMER MARKETING
RICHARD ALLEGER Senior Vice President, Retail Sales

JANINE SLAUGHTER Senior Vice President, Customer Marketing
JOHN PHELAN Executive Director, Consumer Marketing
LORI BENEYTON, ROBERT MILLER Consumer Marketing Directors
DIEDERIK TERLAAK POOT Senior National Marketing Director
PHILIP TRINKLE Director, Direct Sales
MARK BUCKALEW Director, Newsstand Sales
KERRY ANN RICHARDS Consumer Marketing Manager
ALYSSA HOLLER-HILBERT Assistant Circulation Planning Manager
KEVIN LaBONGE Executive Director,

Business Development and Global Licensing
ANGELA KIM Director,
Business Development and Global Licensing
MARIA URSO Assistant Director,
Global Marketing
MOIRA ONEILL Financial Analyst
BURCU ACARLAR International Business
Development Coordinator
JOHN VILLE Editorial Director, Rodale International

LAURA ONGARO Deputy Editorial Director,
Womens Health and Prevention
VERONIKA TAYLOR Deputy Editorial Director,
Runners World, Bicycling, and International
Branded Books
KARL ROZEMEYER Content Manager
SAMANTHA QUISGARD Assistant Editor
SHALENE CHAVEZ Production Assistant
HONDURAS
CUSTOMER SERVICE (800) 666-2303
MARK BRICKLIN Founding Editor
EDITORIAL OFFICES
MEXICO
Rodale Inc., 400 S. 10th St.,

Emmaus, PA 18098
NICARAGUA
E-mail HLHcustserv@rodale.com
Online MensHealth.com/customer-service
Mail
Mens Health Customer Service
400 S. 10th St., Emmaus, PA 18098-0099
CURAAO
DOMINICAN
REPUBLIC
ECUADOR
EL SALVADOR
JOANNE FERENCZI Finance Director

WHENDHY SAINES Finance Manager
GUATEMALA
PANAMA
PERU
VENEZUELA
LYNN CANNING Vice President, Group Research Director

BRUNETTA CATHERS Research Manager
Absolute satisfaction guaranteed. Scent-free subscription available on

request. We occasionally make our subscribers names available to
companies whose products or services may be of interest to them. You may
request that your name be removed from these promotion lists; call
(800)666-2303 or go to rodaleinc.com/your-privacy-rights. Printed in USA
2 0 1 4 R O DA L E I N C.
Advertised merchandise may not be carried at your local Macys and selection
may vary by store. 4040021.
a celebration of the people, places and things we love
Brett Eldredge for I.N.C

International Concepts
With its pulse on the latest in fashion,

this Macys exclusive brand offers
of-the-moment looks for todays
modern man. And, who better than
Brett Eldredge one of country
musics most promising new stars to
show you how its done.
INC International Concepts

Only at Macys.
Slim stretch blazer. 79.98.
Slim stretch V-neck tee. 14.98.
Bootcut jeans. 49.98.
MACYS BY APPOINTMENT
Contact our personal shoppers for our free
service. Make an appointment today. Call
1-800-343-0121 or log on to macys.com/mba
SHOOT.
FIRST
WORD
I WHEN MY YOUNGER DAUGHTER WAS 6, SHE WANTED TO PLAY BASKETBALL. WE SIGNED HER UP FOR
an intramural team. Problem was, she wasnt strong enough to reach the rim. She launched
a few air balls her first couple of games. Soon, sad and broken, she quit shooting entirely.
Fast-forward two months. As we were driving to the final game, I glanced in the rearview mirror and saw her sulking. You know what I want to see tonight? I said. I want to
see you take a shot. She scrunched her face. I cant reach the hoop. Basketball is stupid.
Taylor, I dont care if you hit the wall behind the basket, I said. Youll never make it if
you never shoot. Another scrunchy face, then some tears. She was clearly too young for this
lesson. We both just wanted our long winter nightmare to be over.
The game started like all the others. The first couple of times Taylor got the ball, she immediately passed. But the third time, she held it, shuffling back and forth near the three-point
line. As her teammates screamed Pass! Pass! a look of recognition spread across her face.
Suddenly she took off running toward the basket, forgetting to dribble. She shot. She scored.
Her teammates went crazyhugs and high fives all around. She ended up taking four
shots and making two. She walked off the court that night beaming. I was too. Id just witnessed a moment shed never forget, one that reshaped her as a person in front of my eyes.
A mans reach should exceed his grasp, Robert Browning once wrote. His message doesnt
apply just to Romantic poets and basketball. Its essential to success today.
Consider the long-reach all-star (and our cover guy) Hugh Jackman. He could have retired
as a Broadway legend a decade ago. Instead he became a superhero. On the big screen, as Wolverine, hes saving the world from ultimate doom. In real life, hes leaping after falling damsels
in Oscar distress. Were grateful, and so is Jennifer Lawrence. But just when you think you can
define Hugh Jackman, he redefines himselfa new role, a new capability, a new kind of strength.
When we caught up with Jackman in a snowstorm in February, hed already been to the
gym that day...twice. Why? Every day off requires three days of work, he told us. Same
applies to your diet, your relationship, your job.
Jackmans advice to each of us: Keep reaching. Stretching. Shooting. Sure, youll miss
plenty of shots. But youll also surprise yourself and score.
YOU, ON THE
COVER OF
MENS HEALTH
Were running a contest
to find the Ultimate
Mens Health Guy, and
the winner will appear
on the cover of our
November issue. The
judging panel, which
includes Erin Andrews,
Kenneth Cole, and
Chris Cuomo, will pick
awinner this summer,
but readers choice is
part of the vote. Heres
your leaderboard.
1. VAUGHN RIPLEY,
BRUNSWICK, MD
8,198 reader votes

Im one of the longestsurviving HIV-positive
people in the world. I
work out six days per
week. I want to live long
enough to see and
enjoy my grandkids.
2. PATRICK MIDGLEY,
STAUNTON, VA
4,146 reader votes

My personal motto is
Every Day. It reminds
me that every moment
counts. It keeps me
humble, at peace, and
ready to do my job.
3. ROBERT CARASITI,
EAST MORICHES, NY
Bill Phillips,
EDITOR-IN-CHIEF
@billphillipsMH
ARE YOU THE

ULTIMATE MENS
HEALTH GUY?
Go to mhguysearch.
com to enter or vote.
Entries close on
June15, 2014. What
are you waiting for?
Reach. Stretch. Shoot.
You might score.
Photograph by SPENCER HE YFRON/Redux Pictures, grooming: Amanda Beczner
2,838 reader votes

I measure success
almost entirely on how
Ifeel physically and
emotionally. Of course,
I enjoy the extra look my
wife gives me when I
step out of the shower.
PURE RED WHITE + YOU @ IZOD.COM
OUR
ADVISORY
BOARD
BRAIN HEALTH
P. Murali Doraiswamy, M.D.
David S. Liebeskind, M.D.
Plan Meals
for Muscle
Power Up
with Powder
I aim for 180 grams of

protein a day and eat
four times: A big protein shake for breakfast;
a smaller one before I
work out; and an early
dinner that includes a
piece of meat, chicken,
or fish, plus greens and
rice or potatoes. Finally,
I eat a late-night threeegg omelet with a side
of Greek yogurt and a
chunk of dark chocolate
with peanut butter.
For my a.m. shake, I

blend two scoops chocolate Optimum Nutrition 100% Whey Gold
Standard with 2 cups
black coffee, a banana,
1 Tbsp unsweetened
cocoa, and a handful of walnuts. My preworkout shake is two
scoops chocolate MTS
Machine Whey Protein
with water. (Note: Aragon has no deals with
these companies.)
CARDIOLOGY
John Elefteriades, M.D.
Prediman Krishan
Shah, M.D.
Eric J. Topol, M.D.
DENTISTRY
Mark S. Wolff, D.D.S., Ph.D.
DERMATOLOGY
Adnan Nasir, M.D., Ph.D.
EMERGENCY MEDICINE
Travis Stork, M.D.
EXERCISE SCIENCE
Alexander Koch, Ph.D., C.S.C.S.
Mark Peterson, Ph.D., C.S.C.S.*D
FAMILY MEDICINE
Ted Epperly, M.D.
GASTROENTEROLOGY
Mark Welton, M.D.
INTEGRATIVE MEDICINE
James N. Dillard, M.D., D.C., L.Ac.
MENTAL HEALTH
Thomas Joiner, Ph.D.
William Pollack, Ph.D.
NUTRITION
Alan Aragon, M.S.
Jeffrey Blumberg, Ph.D.,
ALAN ARAGON, M.S.
F.A.C.N., F.A.S.N., C.N.S.
Michael Roussell, Ph.D.

OPHTHALMOLOGY
Kimberly Cockerham, M.D.,
F.A.C.S.
For years men have chased workouts with protein

shakes, hoping to take advantage of the anabolic
windowthe time when your body is primed to build
muscle. Now a major new meta-analysis shatters that
science. Its coauthor: Alan Aragon,M.S. The critical
factor for muscle strength and size is your total daily
protein intake. He advises men to eat 0.7 to 1 gram of
complete proteinwhich has all nine essential amino
acids and is found in meat, poultry, fish, milk, and
eggsfor every pound of their target weight. Include
at least 20 grams of protein at every meal and snack,
he says. That ensures your muscles have the optimal
amounts of critical amino acids, like leucine.
Upgrade
Your Workout
Every month I publish

a research review. I
write most of it but also
reach out to nutritionists, study authors, and
trainers. It forces me to
stay current with new
research and connects
me with the top people.
I speak at about six to
10 conferences a year.
That keeps me sharp
and expands my network. Social media lets
me track whats hot.
To maximize my time
in the gym, Ive started
doing drop sets. On
the final set of many lifts
I go to failure; then I cut
the weight by 25 percent and bang out as
many reps as I can. Ill
also use the rest-pause
method, where Itake a
set to failure, rest a
few seconds, crank out
a few more reps, and
repeat. It really cranks
up your heart rate!
SEX AND RELATIONSHIPS

Debby Herbenick, Ph.D., M.P.H.
SLEEP MEDICINE
W. Christopher Winter, M.D.
SPORTS MEDICINE
Nicholas A. DiNubile, M.D.
Jordan D. Metzl, M.D.
TRAINING
Alwyn Cosgrove, C.S.C.S.*D
BJ Gaddour, C.S.C.S.
Bill Hartman, P.T., C.S.C.S.
David Jack
UROLOGY
Larry I. Lipshultz, M.D.
Judd W. Moul, M.D., F.A.C.S.
WEIGHT LOSS
David Katz, M.D., M.P.H.,
FACPM, F.A.C.P.
Jeff S. Volek, Ph.D., R.D.
SLAY SUNDAY BLUES
GET REAL-WORLD STRONG
BARE BOTH ARMS
CHEW MORE, EAT LESS
Transitions can be a draglike

the Sunday night blues, which
torment 81 percent of Americans, according to a poll from
Monster.com. Take the edge off
by doing 10 minutes of work
before dinner on Sunday. Or
spend a few minutes visualizing
Mondays tasks. This simple
exercise may help ease anxiety.
We tend to exercise forward

and back, up and down. Lifes
not that simple. Fight back
with the kettlebell side lunge
and touch: Grab the kettlebell
with both hands; let it hang in
front of you. Step to the left and
bend your left knee till the bell
touches the floor. Power back
to the start. Repeat on your right.
Dont fight heart disease singlehandedly. A new study from

Boston University confirms that
having a different blood pressure in each arm is associated
with a higher risk of heart problems. Differences 10 points
and up may indicate narrowing
arteries. So always measure
your BP in both arms.
Heres further evidence that

slow and steady wins the bellyoff race: Chewing more can
lower your total meal intake by
nearly 15 percent without sacrificing satiety, reveals new
research from Iowa State. Double the number of times you
chew food. This gives your
brain time to register fullness.
Thomas Joiner, Ph.D., professor of

psychology, Florida State University;
author, The Perversion of Virtue
David Jack, sports performance

and conditioning coach based in
Phoenix, Arizona
John Elefteriades, M.D., director,

Aortic Institute, Yale University and
YaleNew Haven Hospital
David Katz, M.D., M.P.H., FACPM, F.A.C.P.,

founding director, Yale University
Prevention Research Center
I L L U S T R AT I O N B Y M I R I A M M I G L I A Z Z I & M A R T K L E I N
Icons by HUBERT TERESZKIEWICZ
2-SECOND
LIFESAVERS
Add Expert
Connections
Olivier Martinez
Shop at yslbeautyus.com
SHEER MAGNETISM
SHEER MAGNETISM
Available at Dillards and dillards.com
P R O M O T I O N
Its Easy to Shop
No more excuses, guys.

With the new
Shop Mens Health feature
powered by ShopAdvisor,
stocking up on the latest
summer styles is as
simple as grabbing your
smartphone.
DOWNLOAD
Download the free Layar

app from the iTunes App
Store or Google Play.
LOOK FOR
Look for the shopping

cart icon appearing at
the bottom of pages
throughtout this issue.
SCAN
Scan the page using

the free app and your
smartphone camera.
SAVE OR BUY
Save the products you

like to your watch list
or buy them directly
from your smartphone.
ITS THAT EASY.

WE PROMISE.
POWERED BY
YOUR NEW ROOMMATE

An adopted Italian
greyhound (from
ngap.org) can make
a great pal.
I know certain dog

breeds are prone
to health problems.
So which are best?
RYAN, WICHITA, KS
YOU LIVE IN AN APARTMENT
YOU SPEND A LOT OF TIME OUTDOORS
YOU HAVE OTHER PETS, EVEN CATS
YOURE A DAD (OR PLAN TO BE)
YOU ROOT FOR THE UNDERDOG
Greyhound
Labrador Retriever
Pug
Collie
Shelter Dog
A racing dog in an apartment? Yepits a winner.

These dogs are quiet, independent, and reserved, and
they like to lie around, says
Dr. Sawchuk. But they are
vulnerable to gum disease,
so brush their teeth daily.
If you love to hike, run, and

throw a Frisbee, youll love a
Lab. Loyalty, intelligence, and
an even temperament make
these dogs people pleasers,
says Dr. Bell. With a muscular
build and an all-weather coat,
they thrive when kept active.
These pint-size pooches

have no predatory drive, says
Dr. Bell. To avoid dealing with
breathing trouble, make sure
each nostril opening is onethird the width of the dogs
nose. Clean its face daily with
a fragrance-free baby wipe.
Lassies family-friendliness
was no act. Collies tend to be
frisky outdoors, calm indoors.
(Kids may follow suit.) You
must brush their fur, but its a
way to bond, Dr. Sawchuk
says. Look for a smooth collie if you want to brush less.
Before you swoop in to play

savior, do some recon. Spend
time with the dog and ask a
shelter worker how it ended
up there. If the previous owners noted behavioral issues,
consider whether you have
the patience to take them on.
P h o to g r a p h by L E V I B R OW N , p r o p s t y l i n g: M e g u m i E m o to/A n d e r s o n H o p k i n s; i l l u s t r a t i o n s by S A S C H A E L M E R S
With pets, nothing is fur sure. But good

breeders screen dogs for congenital conditions. Jerold Bell, D.V.M., a clinical associate
professor of genetics at Tufts Universitys
school of veterinary medicine, recommends
visiting caninehealthinfo.org to find out
which dogs need which tests. Still, DNA carries more than disease potential. See which
breeds traits suit you, with help from Dr.
Bell and Sandra Sawchuk, D.V.M., M.S., a clinical instructor at the University of Wisconsin
at Madison School of Veterinary Medicine.
make all the
RIGHT
CALLS
MOVE YOUR
NET WORTH
UPFIELD
IN WINNING
COMBINATIONS
YOU CAN
BANK ON.
SUCCESS IS IN THE DETAILS
VANHEUSEN.COM
DOES IT
WORK?
SENSODYNE
REPAIR AND
PROTECT
TOOTHPASTE
WORTH IT
SKIP IT
The claim: This paste protects sensitive

teeth by repairing vulnerable spots.
The reality: It really works, researchers
in Italy recently confirmed. The outermost
layer of your teeth can wear down from
mechanical factors, such as teeth grinding, or from erosive chemicals, like acids
found in some foods. This exposes tiny
tubes in the next layer of tooth tissue, and
these tubes contain nerve fibers, says
study author Claudio Poggio, M.D., D.D.S.,
anassociate professor of dentistry at the
University of Pavia. He and his team
found that Sensodyne Repair and Protect almost completely fills those tubes,
blocking your nerves from pain as a
result. Plus, minerals in the paste help
repair the collagen network that protects
teeth from further damage, he says.
I think I do a pretty good job when I

shave. Is preshave really worth it?
FRANK, SAN DIEGO, CA
The answer isnt cut-and-dried: It depends on

your face and skin. Preshave products reduce
drag and moisturize your skin, so theyre use-
ful for guys prone to nicks, bumps, or razor burn,

says Bruce Robinson, M.D., F.A.A.D., an assistant
clinical professor of dermatology at Mount Sinai
Hospital. For other men, a dollop of shaving gel
or cream on a wet face may be enough to ensure
a smooth shave. A compromise is a razor with
glide strips. Most of them contain polyethylene
glycol or a similar compound that hydrates hair,
making it more pliable and easier to shave, says
Dr. Robinson. We like the Gillette Fusion ProGlide ($10, amazon.com). For ideas on shaving
products and other face savers, check out our
2014 Grooming Awards in this issue.
Im always overthinking problems.

How can I get my mind to stop?
COLLIN, RALEIGH, NC
Dont hit the brakes; turn the wheel. Whatever

the problemrelationship, work, familyyoull
feel better if you keep moving forward, doing
something. Dwelling on the future can be frustrating, exhausting, and even pointless because
you cant completely control whats going to
happen, says psychiatrist Jeffrey Borenstein,
M.D., president of the Brain & Behavior Research
Foundation in New York City. Get rid of the
notion that you have to fix everything at once,
he says. Instead, try writing down the steps
youll take to set a solution in motion, Dr. Borenstein suggests. Then list at least three doable
goals within each of the larger steps youve outlined. Give yourself a break and hit the gym or
read a book for a half hour to regain perspective,
says Dr. Borenstein. Then dive back in. As you
cross things off your list, youll see your progress
and regain a feeling of control, he says. Finally,
to fend off excess rumination in the future, try
meditation. In a new Canadian study, eight
weeks of a mindfulness-based stress-reduction
TIM, HAMPTON, VA
BRIAN, SEATTLE, WA
Reality check: Youre only

good at planks if you can hold
one for at least two minutes
while maintaining perfect
form. If you can do that, then
its time to try the same-sided
bird dog, a movement that
demands coordination, balance, and stability, says Dean
Somerset, C.S.C.S., medical and
rehabilitation coordinator
at World Health in Edmonton, Alberta. You have to
use all aspects of your core,
from your pelvic floor to your
diaphragm, obliques, spinal muscles, and even your
shoulder stabilizers, he says.
Stop sitting like a caveman at work. Hunching in front of a screen keeps muscles contracted, restricting
bloodflow and oxygen and forming knots. Use an adjustable chair with armrests so you arent wearing
your shoulders as earrings, says Julie Zuleger, Ph.D., a lecturer in human kinetics and health education at
the University of Wisconsin at Oshkosh. Keep your screen 15 to 24 inches away and adjust fonts so you
wont lean to read, she says. Then do these stretches three or four times a day. Hold each for 15 seconds.
DIRECTIONS
NECK
ARMS AND BACK
CHEST
Tilt your head right, then left.

Bring your chin to your chest
and hold; then gently look up
at the ceiling. Rotate your
head to the right, then the left.
Clasp your hands and push up.

Hold, release, and repeat three
to five times. Then stand, arms
up. Bend at your waist to your
right, hold, and repeat left.
Interlace your fingers behind

your back. Inhale and pull your
arms back and up while sticking out your chest. Hold, and
release. Do it three to five times.
Drop down on all fours with your arms

straight and your knees and hips bent
90degrees. Brace your core. Then lift
your left arm and left leg off the floor and
extend them directly outward so they
form a straight line with your left shoulder
and glutes. Pause, and bring them back
in without letting them touch the floor.
Thats 1 rep. Do 5 to 8 reps on your left,
and then switch sides and repeat on your
right. Thats 1 set; do 2 or 3 sets.
B E T H B I S C H O F F ( p h o t o g r a p h s) , J O E L K I M M E L (s t r e t c h i n g i l l u s t r a t i o n s) , M a s t e r f i l e (t o o t h b r u s h)
How can I keep knots from forming

in my neck and shoulders?
Im good at
planks. How
do I challenge
my abs and
obliques?
ITS
RARE
TO FIND A
MEDIUMBODIED
RED WINE SO
WELL DONE.
SantaMargherita.us
program helped people limit their overthinking. Find a class at w3.umassmed.

edu/MBSR/public/searchmember.aspx.
I keep hearing about a weightloss supplement called garcinia

cambogia. Whats the deal?
Does selenium really prevent

cancer? Ifigure it cant hurt to
take a selenium supplement.
Just say No deal. Despite some recent

hype, this supplement is actually old
news. About 20 years ago, some people thought that the hydroxycitric acid
from the fruit of this Southeast Asian
plant could suppress appetite and inhibit
fat production. But little solid research
backed up that claim, and people lost
interest instead of weight. Fast-forward
to today, and guess what? The research
is still unimpressive, says MH nutrition
advisor Alan Aragon, M.S. Even in the few
studies that suggested the supplement
was effective, the weight loss was negligible. This stuff is just a rip-off, Aragon
says. A better plan: Reduce portions of the
foods you already eat and like, and dont
force down the foods you dislike, regardless of how healthy theyre touted to be.
The key to losing weight is sticking to a
plan, he says, and the key to that is honoring personal preference.
JASON, HOBOKEN, NJ
Figure again. Once touted as superheroes,

selenium capsules may be more like Kryptonite. In fact, taking selenium supplements may actually increase your risk of
prostate cancer if your current levels are
already high enough, a study in the Journal of the National Cancer Institute suggests. The optimal daily selenium intake
is around 55 micrograms, and the doses
you see in these single supplements can be
two to six times that, says study coauthor
Alan Kristal, Dr.P.H., of the Fred Hutchinson Cancer Research Center. Youd need
that much only if you have a deficiency,
which is pretty unlikely because the typical American diet contains plenty of selenium, says Kristal. One 3-ounce serving
of cooked yellowfin tuna, for instance, has
92 micrograms of the mineral. You probably also consume a good deal of selenium
in grains, meats, and poultry, says Kristal.
If you pop a multivitamin, select one that
has less than 55 micrograms.
Should I purchase one of those

water filters that claim to remove
pharmaceuticals?
DAVE, ALLENTOWN, PA
Maybe, though not for that reason. Yes,

the idea that your water could be harboring some of your neighbor Bobs blood
pressure meds is creepy, and a recent EPA
study found that most municipal wastewater sources tested contained traces of
antihypertensives, antidepressants, and
antibiotics. But dont overreact: The concentration of these drugs is thought to be
too small to pose a risk. Still, filtering your
water is smart, says Shane Snyder, Ph.D.,
codirector of the Arizona Laboratory for
Emerging Contaminants. Thats because
substances called endocrine disruptors
are creeping into water supplies, mostly
from farm runoff and factory waste.
These hormone-like contaminants can
contribute to obesity and even feminize
fish. Play it safe with an activated carbon
or reverse-osmosis filter system, Snyder
says. Contaminants stick to the carbon,
while reverse osmosis forces water molecules through tiny holes that dont let the
bad stuff through. Buy an NSF-certified
water purifier, he says, and change your
filters by their expiration date to keep out
another contaminantbacteria.
22 MENSHEALTH.COM | January/February 2014
TOM, BASKING RIDGE, NJ
Ive been going to a hookah lounge.

Its safer than cigarettes, right?
DON, ARLINGTON, VA
What are you smoking, dude? Dont let

the fancy rigging fool you: Sucking on
a hookah is as dangerous as any other
kind of smoking. Sure, its a water pipe,
the tobacco may be flavored, and it feels
social. But its hardly safe, says Mary Martinasek, Ph.D., an assistant professor of
public health at the University of Tampa.
Studies estimate that in a typical session,
which usually lasts at least 45 minutes,
you can inhale about 10 times as much carbon monoxide, 40 times as much tar, and
30 times as many of some carcinogens as
from a single cigarette. Whats more, just
two hours in a hookah lounge can cause
nausea, headaches, and dizziness in some
smokers and even in nonsmokers just
hanging out. Thats because of the carbon
monoxide emanating from the hookahs
charcoal, which even the tobacco-free kind
contains. Still arent ready to put down
the pipe? A study in Nicotine & Tobacco
Research found that even occasionally
smoking a tobacco-free hookah can impair
recovery of your lung cells, which can contribute to future lung diseases. Sharing
a pipe can also increase your risk of the
common cold and even more serious diseases, such as TB, Martinasek warns.
Have a question? Weve got answers!
Ask at MensHealth.com/experts.
5 / BRAIN CELLS SUCCUMB
Without oxygen, your brain cells start to die off

within minutes. Depending on the brain region
and number of cells affected, symptoms and complications can range from dizziness and hellacious
headaches to paralysis, coma, and even death.
4 / A CLOG FORMS
As blood flows past the buildup, pieces of plaque

break loose and float through your bloodstream and
toward your brain, where a clot can become stuck
in a tiny cerebral artery. Blood and its precious
cargo, oxygen, cannot reach the brain cells fed by
that artery, causing an ischemic stroke.
3 / ARTERIAL WALLS STIFFEN
Your immune system deploys specialized white

blood cells to break down the plaque, but those
cells cant break it down. Instead, they combine
into foam cells, which spur inflammation. Your
arteries smooth muscle cells form a hard cover
over the mixture, stiffening your arterial walls.
This pushes your blood pressure even higher.
2 / TINY RIPS OCCUR
Under that stress, microscopic tears form in the

innermost layer of your arteries. Your body tries
to repair the damage by churning out clot-forming
platelets. Other molecules, including LDL (bad)
cholesterol, cellular debris, and calcium, become
trapped inside the artery wall, forming plaque.
1 / THE PRESSURE RISES
Stroke rates among the young are on

therise. The culprit: hypertension.
Daniel Lackland, Dr.P.H., a professor of
neurosciences at the Medical University of South Carolina, explains how high
BPharms your brain. BY K. ALEISHA FETTERS
Like a torrent of water rushing through a skinny hose, high

blood pressure (140/90 mmHg
or higher) forces your arteries to
stretch more than they should.
I L L U S T R AT I O N B Y G E O R G E M Y E R S
MA>B<HGB<F>GL?K:@K:G<>
:O:BE :;E>:M=BEE :K=L
METRO
GRADES
Ripped City
THERE ARE A LOT OF SIGHTS TO SEE IN MEMPHISGRACELAND,
Beale Street, Sun Studiobut you wont find Chiseled Citizens on any itinerary. The city ranked last in flex appeal,
which is a long way down from the summit of sculpted,
a.k.a. Denver. While the Mile High City boasts one of the
highest percentages of people who weight-train, folks in
Memphis are more likely to pick up a fork than a dumbbell.
The comfort food that is served is often a way of helping
people cope with lifes challenges, says Marian Levy, Dr.P.H.,
R.D., assistant dean of the School of Public Health at the
University of Memphis. Plus, the ripped lifestyle is not a
cultural phenomenon here. GILLIAN FRANCELLA
Buff Bodies
Flabby Physiques
DENVER, CO
100 MEMPHIS, TN
SAN FRANCISCO, CA
99 DETROIT, MI
SEATTLE, WA
98 CORPUS CHRISTI, TX
COLORADO SPRINGS, CO
97 EL PASO, TX
ANCHORAGE, AK
96 LAREDO, TX
WASHINGTON, DC
95 BUFFALO, NY
AUSTIN, TX
94 SAN ANTONIO, TX
PORTLAND, OR
93 OKLAHOMA CITY, OK
AURORA, CO
92 PHILADELPHIA, PA
10 BOISE CITY, ID
91 SAN BERNARDINO, CA
For full rankings, go to MensHealth.com/metrogrades.
THE DNA OF ABS
You already know what causes your head to swivel

when youre at the beach, but how about hers? A
study from the Australian National University found
that women perceived a mans shoulder-to-hip ratio
to be more important for determining his attractiveness than his height or even his penis size. (Yes, skip
the Speedo.) But thats good, because while we
cant make you taller or, you know, longer, we can
help you shrink your waist (see below) and broaden
your upper body (go to MensHealth.com/V-shape).
FLACCID PENIS SIZE ( i n )

2
3
4
5
WHAT ATTRACTS WOMEN
Put the V in Your Vacation
1.15
1.20
1.25
1.30
1.35
1.40
SHOULDERS ( i n ) DIVIDED BY HIPS ( i n )
LEAST ATTRACTIVE
1.45
MOST ATTRACTIVE
Source: Proceedings of the National Academy of Sciences
1 / THE DIET
2 / THE WORKOUT
3 / THE REST
Dont play the hunger game. If

you cut too many calories from
your diet too quickly, youll sacrifice muscle mass, says MH
nutrition advisor Alan Aragon,
M.S. Start by cutting 250 to 500
calories a day, which will help
you lose 1 pound of fat every
week. When your weight loss
stalls for three or four weeks in
a row, cut another 250 calories.
Youll never achieve a state of

shredded if you dont exercise
intensely enough, says Tyler
English, author of the Natural Bodybuilding Bible. What
qualifies as intense enough?
Three total-body circuits a
week. (See MensHealth.com/
spartacus.) Keep your rest
periods short and the intensity
level high, English says.
Your body needs off days in

order to keep burning fat and
building muscle, but dont
spend them with your feet up.
Englishs Rx: Each day off, do 3
or 4 one-minute planks to stimulate your core. And to prime
your body for the next workout,
include 15 minutes of mobility
work and foam rolling, targeting your hips, calves, and back.
METHODOLOGY FOR RANKINGS: Number
7.8
BODY FAT PERCENTAGE OF THE
AVERAGE GUY WHOS BEEN
TRAINING TO BE A BODYBUILDER OR WEIGHTLIFTER
FOR AT LEAST SIX MONTHS
Source: Acta Diabetologica
of gyms, trainers, and C.S.C.S.s per capita (SimplyMap, Bureau of Labor Statistics, National Strength and Conditioning Association); percentage of households with people who lift weights and buy high-protein food (SimplyMap); and percentage of people who do muscle-strengthening exercise twice a week (CDC)
K Y L E B E A N ( p h o t o - i l l u s t r a t i o n) , G e t t y I m a g e s (a b s)
3 Steps to a Six-Pack
If youve ever told yourself that underwear

models just have good genes, youre not far off.
Every guy has a different set point, a minimum percentage of fat his body tries to hold on
to for survival, says Brad Schoenfeld, Ph.D.,
C.S.C.S. Think a high set point is why your abs are
still invisible? Lower it. Pick a date you want to
be ripped by, and then begin 3 Steps to a SixPack (below left) six months outyoull need
the time. The lower your body fat drops, the
harder it is to drop it further, says Schoenfeld.
Two-Time DAYTONA 500 Champion
UNSTOPPABLE
Matt Kenseth and his Citizen Eco-Drive.
Fueled by light. Any light.
A watch that never needs a battery.
2014 Citizen Watch Company

Use of Matt Kenseth, race car, uniform, and all
marks authorized by Joe Gibbs Racing.
Toyota trademarks used with permission.
Be Precise.
Be Powerful.
Be UNSTOPPABLE.
World Time AT
Atomic Clock Synchronization
for Superior Accuracy
World Time in 26 Time Zones
43mm
citizenwatch.com
CitizenEcoDrive
Proud Sponsor of the National Merit Scholarship Program
SELECT KAY JEWELERS

kay.com/citizen
Over 99% of all calls on the AT&T network stay connected.
Apologies if youre talking to your ex.

SM
Building you a better network.
Visit a Store
ATT.COM/network
Based on independent third-party data. 2014 AT&T Intellectual Property. All rights reserved.
1.866.MOBILITY
HOPPY TIMES
Celebrate and
recover with a
smarter combo.
JUNE 2014
If you crack open a cold one

after a half marathon or adventure race, choose carefully:
Australian research suggests
that low-alcohol beer with a
pinch of salt added can help
you rehydrate better than a
boozier brew would. This works
only if the beer is 3.5 percent
alcohol by volume (ABV) or
less; otherwise the benefit vanishes, says study author Ben
Desbrow, Ph.D. Try Miller 64
or Budweisers Select 55, or
mix your favorite with a nonalcoholic beer. A combo of
Sam Adams Boston Lager and
ODouls, for instance, yields
2.7percent ABV total. And
dont forget the salty pretzels!
P H O T O G R A P H S B Y T R AV I S R AT H B O N E
June 2014 | MENSHEALTH.COM 29
Why She
Fakes It
MORE OFTEN CITED
Women who pretend

to orgasm during
intercourse are often
trying to make you feel
good or amp up their
own arousal, a Temple
University study says.
Or theyre just tired.
Some of the reasons:
TO MAKE YOU FEEL
SUCCESSFUL
SO YOU KNOW YOU
CAN PLEASE HER
SO YOU DONT FEEL
INADEQUATE
TO REWARD YOU
FOR YOUR EFFORT
YOU EXPECT HER
TO REACH ORGASM
TO MAKE SEX MORE
INTENSE
TO TURN
HERSELF ON
SHE THINKS
ITS SEXY
SHES AFRAID SHE
WONT ORGASM
LESS OFTEN CITED
SHE WANTS TO
GO TO SLEEP
HUNG LIKE HERCULES?

She may actually
prefer a mere mortal.
SHE ISNT ENJOYING

HERSELF
SHES ASHAMED
SHE CANT ORGASM
Downsize your assumptions: Men think a 7-inch erection is ideal, but women
actually prefer an inch less, a new study in the journal Psychology of Men &
Masculinity reveals. Not only did women not consider a larger-than-average
penis desirable, but their ideal size matched that of the average package. The
mythology of the oversize penis comes from mens desires, not womens. Its
away men size each other up, says Brandy Engler, Psy.D., an L.A. sex therapist.
In fact, a giant erection can be uncomfortable for some women, Engler says.
IS SHE BORED
ON ALL FOURS?
The primal heat of
doggy-style sex may
leave her cold. In a new
Journal of Sexual Medicine study, not one
woman who consistently climaxed said
sex on all fours was
her favorite position.
They preferred to be on
top, for better clitoral
stimulation, says author
Susan Oakley, M.D. In
doggy-style, have her
tilt her butt up so your
penis pushes against
her front vaginal wall,
making indirect clitoral
stimulation more likely.
Turn Her Crank

ON OUR
RADAR
For late-breaking
sex news and tips,
go to news.
MensHealth.com.
Sex is easy, rider. When asked to

rate the attractiveness of Tour de
France cyclists, women favored the
best Tour performers, a new study
in Biology Letters found. But heres
the crazy part: The women just
looked at portraits of the riders and
didnt know how well they raced,
says study author Erik Postma, Ph.D.
Possible reasons for the finding:
Athletic ability may translate to
appealing self-confidence; or physical prowess may be associated
with facial symmetry, an aspect of
attractiveness, says Postma.
49
Percentage of men who think

diet, exercise, or drugs might
enlarge their penis. (These dont
work. Ignore the spam!)
Source: Psychology of Men & Masculinity
EDITED BY L AUR A TEDESCO
A l l b u l l e t i n s : J U S T I N P E R V O R S E ( i c o n s) , E d G a b r i e l s / H a l l e y R e s o u r c e s ( f o o d s t y l i n g ) , M e g u m i E m o t o / A n d e r s o n H o p k i n s ( p r o p s t y l i n g )
SHES SELFCONSCIOUS
NEW
GIVE
YOUR
JOINTS
AN
EDGE.
*
#ReadyForAction
Introducing Edge from Osteo Bi-Flex. Edge helps

strengthen your joints with our exclusive Joint Shield
formula... and provides added benets for muscle health
or energy support.* Are your joints ready for action?
Find it in the vitamin aisle. Learn more @ OsteoBiFlexEdge.com

Available At:
Individual results may vary.
5-LOXIN ADVANCED is a trademark of PL Thomas - Laila Nutra, LLC. U.S. Patent #8,551,496 and patents pending.
*These statements have not been evaluated by the Food and Drug Administration.
These products are not intended to diagnose, treat, cure or prevent any disease.
2014 Rexall Sundown, Inc.
14-OB-1036dr
Beat Father Time
Men in their 20s and 30s still clock the fastest Ironman triathlon timesbut guys in the
40-and-up age group are gaining on them.
750
650
700
BAND IT LIKE
BECKHAM
TOTAL TIME ( M I N )
500 550 600
When it comes to
your athletic longevity,
dont take chances
use a rubber. Doing
resistance-band
exercises can help
bolster neglected
leg muscles and prevent injury, a study in
the British Journal of
Sports Medicine suggests. Elite soccer players who performed a
hip exercise that incorporated the bands were
able to strengthen their
inner thighs by 30 percent. The hip adductor
muscles are stressed
substantially in soccer
and other sports that call
for high-speed direction
changes, says Kristian
Thorborg, Ph.D., the
studys lead researcher.
If those muscles are
weak, the stress shifts
to the groin area, which
is why groin injuries are
among the most common in the game. Protect yourself, no matter
what your sport, by
including the exercise
below in your workout.
Try It! Loop a resistance band around

a pole, threading
one end through
the other one so
the band is secure.
Thats the anchor
point. Stand with the
anchor to your right
and loop the band
around your right
ankle. Take a step
left (away from the
anchor) so the band
goes taut. Lift your
right leg and let the
band pull it toward
the anchor. Then
pull your right leg to
your left so your feet
touch. Reverse the
move. Do 3 sets of
15 reps with each
leg twice a week.
AGE
5559
5054
4549
4044
3539
3034
2529
1824
199598
19992002
200306
Percentage increase in
your endurance capacity
after you consume a
16-ounce energy drink
Source: Journal of the International Society of Sports Nutrition
200710
Source: Scandinavian Journal of Medicine & Science in Sports
DONT TWIST IT
Chasing after good
form can slow you
down. Just do what
comes naturally.
Heeling
Power
Landing on your heel does
not make you a plodder.
Runners who hit the
ground heel first expend
less effort than forefoot
and midfoot strikers do, a
study in Medicine & Science in Sports & Exercise
found. Rear-foot strikers
used nearly 10 percent less
energy than midfoot and
forefoot strikers did at the
same speed. You shouldnt
necessarily change the way
you run, says John Davis,
coach at RunnersConnect.
Unless youre chronically
injured, says Davis, running
against your natural instinct
can reduce your efficiency.
Focus Group
ON OUR
RADAR
For late-breaking
cardio news and
tips, go to news.
MensHealth.com.
See success, be a success. In a UC

Riverside study, a vision-boosting
computer game helped baseball
players sharpen their visual acuity by 31 percent. That translated to
more hits and fewer strikeouts for
batters who finished the program,
which consisted of 30 sessions
lasting 25 minutes each. Improve
your game and power up your own
visual virtuosity by downloading
the $6 game to your computer or
iPad: Go to ultimeyesvision.com.
EDITED BY MICHAEL E ASTER
LUNA ROSSA
CHALLENGER OF THE 34TH
AMERICAS CUP
MACYS AND MACYS.COM
2 Chug Chocolate!
Come to the dark side.
Milk mixed with highfiber cocoa powder
may help your cholesterol profile, say scientists in Spain. After
drinking about 2 cups of
the mixture every day for
four weeks, people saw
their HDL (good) cholesterol rise 6 percent
more than when they
drank plain moo juice.
Credit cocoas polyphenols, which may boost
a major protein in HDL,
says researcher Beatriz
Sarri, Ph.D. Try Navitas
Naturals powder ($10,
navitasnaturals.com).
DONT WAFFLE
Smarter choices
may help your head
and your heart.
Breakfast That Serves You

Fill your produce prescription: A French study shows that 1 increasing your
vitamin C intake may lower your stroke risk. The vitamin regulates levels of
nitric oxide, which aids bloodflow, says study author Stphane Vannier, M.D. To
make sure you hit at least the recommended 90 milligrams a day, eat 1 cup of
fruit salad made from any combo of oranges, strawberries, papaya, kiwi, and
mango. All pack more nutrients than a supplementand taste better too.
QUICK BITE
Broccoli
and Fontina
Frittata
This recipe, adapted

from the cookbook
Brassicas, provides
a nice dose of brainboosting tyrosine.
1 cup shredded fontina cheese and add

six eggs beaten with
tsp salt. Cook until
the eggs set around
the edges, about
2 minutes, transfer to the oven, and
bake until a knife tip
inserted into the frittata comes out clean,
8 to 10 minutes. Carefully remove the hot
pan using an oven
mitt. Slice and serve.
Makes 4 servings
16
In grams, the average guys

protein intake at breakfast.
(We recommend at least 30. To
pull it off, see Muscle Bulletin.)
Source: USDA
E D I T E D B Y PA U L K I TA
Sang An (frit tata)
For late-breaking
nutrition news and
tips, go to news.
MensHealth.com.
Preheat the oven to

400F. Heat a 10-inch
oven-safe, nonstick
pan over medium and
add 2 Tbsp olive oil
and 2 minced garlic
cloves. When the garlic sizzles, add 2 cups
of bite-size broccoli
florets and cook until
bright green, about 2
minutes. Stir in tsp
salt and 2 Tbsp water.
Saut until the broccoli is tender, about
5 minutes. Top with
3 Be an Egg Head
Crack open some brain
food: Tyrosine may
sharpen you mentally,
aDutch study found.
People who consumed
2 grams of this amino
acidfound in eggs and
cheesedid 10 percent
better on mental reflex
tests than those who
ate none. Study author
Lorenza Colzato, Ph.D.,
says tyrosine may amp
up production of dopamine, which is linked to
brainpower. Youd need
to eat eight large eggs to
hit 2 grams of tyrosine,
but a lower amount may
provide some benefit.
ADVERTORIAL
R OB SMITH RUGBY PL AYER
BEHIND THE
MUSCLE
PHOTO BY ROB SMITH
ROBS SUMMER WORKOUT

OUTDOOR FAT BURNER
4 times, 1015 sec. rest between each:
~ 50-yard sprint
3 rounds, no rest between each;
increase reps (10, 15 and 20) each round:
~ Burpees
~ Mountain climbers
~ Jumping jacks
4 times, 1015 sec. rest between each:
~ 50-yard sprint
T
heres ripped, and then theres

Rob Smith ripped. Complete
with serious agility, titanic
tackling ability and incredible
strength. As a gifted rugby football club
player rising among the ranks, hes a
serious athlete dedicated to tness,
physique and lifestyle.
How does Rob heat up his workouts
for summer? He takes them outside, hitting
the basketball court with a buddy and running sprints at the eld
to mix up his high-powered lifting routine. He also takes along
Isopure Zero Carb Protein Drink in one of his favorite avors
Blue Raspberry for 100% whey protein isolate to keep his
muscles strong and lean, plus crystal-clear refreshment that tastes
great in the summer heat. Q
To nd out more about

Rob and Isopure, check out
TheIsopureCompany.com/Rob
Meet the man behind the muscle at TheIsopureCompany.com/Rob #MoreThanMuscle
A ZEN WAY TO
LOSE WEIGHT
START AT
THE BOTTOM
To whittle your middle,
grow tree trunks for
legs. Muscular legs
can help you fend off
belly fat, according
to a study from Japan.
People with the most
muscle mass on their
legs had the least visceral fatthe dangerous kind that surrounds
organs. Compared with
smaller muscles, your
leg muscles burn more
fat before it can deposit
around your organs,
explains study author
Michio Shimabukuro,
M.D., Ph.D. Find some
leg-building exercise
options at MensHealth.
com/workout-center
(select the quads link).
If you want to eat less,

try an exerciseof the
mind. A study from the
Netherlands reports
that a brief meditation
may help you control
your appetite. Hungry
people ate fewer cookies after a 14-minute
body scan, during
which they shifted
their attention to different body parts and
noticed their sensations, than those who
didnt do the exercise.
The meditation made
them more accepting of
their feelings of hunger
and satiety, an effect
that may have reduced
their desire to consume
high-calorie foods, says
study author David Marchiori, Ph.D. Try something similar: Download
the body scan from
the UCLA Mindfulness
Meditation Awareness
Center (marc.ucla.edu).
Average number of pounds lost

attributed to calorie counting
among people in a multipronged
weight-loss program
No More Fat
Tuesdays
Source: Obesity Reviews
Pain-Free Losses?
ON OUR
RADAR
Some side effects may be good

for you. Heres one example: In a
new study from Japan, mice fed
flurbiprofen, an anti-inflammatory
med widely prescribed for arthritis, didnt gain as much weight as
rodents that ate drug-free chow.
The researchers say that unlike
other pain relievers, flurbiprofen
reduces the accumulation of
unfolded proteins that contribute to fat-cell development. Further research will help determine
whether this anti-inflammatory
might someday be prescribed as a
weight-loss remedy for humans.
For late-breaking
weight-loss news
and tips, go to news.
MensHealth.com.
Use guilt wisely: A study

from Finland shows that
slim people eat less on
weekdays to counteract
piggish weekends.
People who lost weight
were often heavier on
Sundays or Mondays. They
likely ate less during the
week, creating a negative
energy balance that offset
weekend indulgences, says
study author Anna-Leena
Orsama, M.Sc. Her advice:
Buy a scale that links to an
app so you can track weight
fluctuations long-term.
WEEKEND WEAR
Your belt should
feel a little
looser by Friday.
E D I T E D B Y J U L I E S T E WA R T
macys and macys.com

calvinkleinbeauty.com
time cant touch us. celebrating 25 years.
anniversar y edition for men and women
Percentage rise in your risk of

metabolic syndrome (a precursor to diabetes) per hour you sit,
averaged over a weekend
Source: University of Tasmania
UNFRIEND
THE BLUES
A Better PSA Test

ON OUR
RADAR
Many doctors skip PSA testing for

prostate cancer due to concerns
about its accuracy. But researchers at Mercer University and Georgia Southern University may soon
have a better option. Their test
detects cancer based on the levels
of three fats in a mans blood. Prostate tumors increase these fats,
but your diet doesnt, according
tostudy author Uddhav P. Kelavkar,
Ph.D. The payoff: fewer false positives and false negatives. Pending
more study,the test may help M.D.s
detect tumors and pick treatments.
Call it the positivepeople payoff: Reading

feel-good updates on
Facebook may boost
your mood, according to a new study
from UC San Diego.
The researchers found
that when a person
posted something positive on Facebook, his
or her friends tended
to post more happy
statuses soon after.
Study author James
Fowler, Ph.D., says we
evolved to copy emotions because it promotes bonding and
aids survival. And you
dont have to wait for
someone else to start
the domino effect. It
pays to post positive
messages because
some will bounce back;
you make your friends
happy, and they reciprocate, Fowler says.
DONT PLAY CHICKEN

Half of last years
salmonella outbreaks
began with poultry.
LOOK COOL,
FEEL BETTER
Nuke It Right or Puke Tonight

If you hurry in the kitchen, you could hurl in the bathroom. Taking frozen food
out of the microwave too soon can make you sick, a CDC report reveals.
Researchers who studied a salmonella outbreak linked to frozen entres found
that up to 12 percent of infected people failed to let their meal rest, as the package directed, after cooking it. Frozen meals may contain raw ingredients that
could harbor harmful bacteria, and the post-zap standing time helps your food
finish cooking, making it safe to eat, says study author Leslie Hausman, R.N.,
M.P.H. Consider those few minutes insurance that you wont hug the toilet later.
For late-breaking
health news and
tips, go to news.
MensHealth.com.
This allergy season, slip

on some symptom
relief. Researchers in
Turkey say that wearing
sunglasses may help
prevent itchy, watery
eyes. People who went
sans shades for three
weeks needed 10 times
more antihistamines
than those who wore
sunglasses daily during
that time. That may be
because the lenses
keep airborne pollen
from landing on your
eyes and activating
mast cells, the culprits
behind inflammation
and irritation. For shades
that will keep your eyes
itch-free, protect you
from harmful UV radiation, and have you looking great, check out
Where Skin Cancer Is
Hiding in this issue.
E D I T E D B Y J U L I E S T E WA R T
PILLAR OF POWER
To build serious
muscle, try this
daily meal plan.
1 Breakfast
(36 g protein)
SCRAMBLED EGGS
3 whole eggs, 4 whites

The whites add protein
without as many calories.
OATMEAL
cup
Oatmeal contains betaglucan, a fiber that can
help boost immunity.
The New Math

of Muscle
Are you getting enough? Consuming
30 grams of protein at each meal
can help you build more muscle,
research in the Journal of Nutrition
reveals. When study participants ate
that amount, their protein synthesis
levelthe key to muscle growthwas
25 percent higher than that of people
who skewed their consumption by
loading their protein at dinner, as most
Americans do. Spiking your protein
synthesis levels a few times a day
gives your body more opportunity to
add muscle. Power up on protein
four times a day to aid your workout
gains and build more lean mass.
2 Lunch
(48 g protein)
CHICKEN BREAST
5 oz
For quality protein thats
affordable and easy to fix,
chicken is a great choice.
QUINOA
cup
With about twice the protein of white rice, quinoa
packs the amino acids
you need to build muscle.
SAUERKRAUT
cup
Fermented foods offer
natural probiotics, and
some can even help
decrease body fat, say
researchers in Korea.
3 Dinner
(44 g protein)
STEAK
5 oz
Steak provides protein and
creatine, an amino acid
derivative that can beef up
your power in the gym.
BAKED POTATO
The carbs and potassium

in potatoes help refuel
and repair your body after
hard training sessions.
Eat for Size and Strength

A gun-sculpting diet is a matter of type and timing.
To stay primed with protein all day long, follow the
user-friendly meal plan at left, designed by Mens
Health nutrition advisor Mike Roussell, Ph.D. Each
combo provides at least 30 grams of protein to provide a host of muscle-building benefits.
44
Additional pounds that
powerlifters deadlifted
when they used a hex bar
instead of a straight bar
Source: The Journal of Strength and Conditioning Research
4 Before Bed
Stay Ripped for Life
(31 g protein)
LOW-FAT COTTAGE
CHEESE
1 cup
It contains plenty of slowdigesting casein protein.
WALNUTS
cup
These nuts are packed
with polyunsaturated fats,
which can help you pack
on lean muscle mass.
BLUEBERRIES
cup
Theyre a potent source
of free-radical-fighting
antioxidants.
ON OUR
RADAR
Be jacked in the future: Older people with more relative muscle mass
tend to live longer than those with
less, a study in the American Journal of Medicine reports. To build
mass that lasts, do deep squats twice
a week, varying your reps each session. Past research has shown that
squatting until your hips are below
your knees activates your glutes significantly more than squatting until
your thighs are parallel to the floor.
For late-breaking
muscle news and
tips, go to news.
MensHealth.com.
EDITED BY MICHAEL E ASTER
NO INGREDIENT SHOULD
HAVE A NUMBER IN IT.
Were committed to making our food the right way and only using
100% natural ingredients, 100% of the time. A cup of yogurt wont change
the world, but how we make it might. Learn how at chobani.com
2014 Chobani, Inc.
YOUR EDGEIN EVERY THING!

EDITED BY CLINT CARTER
45
I want to explore. I want to get lost,

figure it out, and then find my way home.
M a t t h e w Tu r l e y
AARON CHASE, PRO MOUNTAIN BIKER
Beginners Guide to Cycling

P. 46
Guide to Cycling
Find a
New Gear
All-purpose bikes dont exist. Time to set
some goals, choose your wheels, and spin
your way to a flatter belly. BY CLINT CARTER
A BICYCLE ISNT AN ALL-PURPOSE TOOL. ITS A
precision instrument designed to conquer a

particular type of terrain. Often people want
to buy one bike to do everything well, says
Zac Daab, owner of Cascade Bicycle Studio in
Seattle. Generally what they end up with is
something that doesnt do anything well.
So before you blow your cash on another set
of worthless wheels, ask yourself: Do you prefer
to bomb the backwoods, rack up the road miles,
or crush your daily commute? By choosing a
bike with a specific purpose in mind and then
developing the skills, youll stay motivated. Plus,
youll finally put that fuel tank on your belly to
good useby burning it off as you build strength.
Reduction in a
cyclists risk of
severe head injury
if hes wearing
a helmet during a
car collision
Source: Accident Analysis &
Prevention
769
Number of calories
a 190-pound man
burns for every
hour he spends
mountain biking
MOUNTAIN BIKING
Theres no better way to enjoy
the view from a peak than by looking
down from your bike, says Aaron
Chase, a pro mountain biker based
in New Jersey. And the workout
doesnt end once youve climbed
to the top of the trail. Canadian
researchers found that even with
gravity doing the work, your heart
rate stays in a high aerobic zone.
DONT BE A STIFF When your body

`
is rigid, youre more likely to hurt yourself. The best tip I can give anyone is
to stay loose on the bike, says Chase.
Thatll help you react quickly to roots,
rocks, and sudden dropoffs. People
try to lean back and tense up on steep
descents,
descents
d
de
e
esc
es
sce
cen
ents
ent
ntss,
s, and
an
a
nd that
nd
thats
tth
hat
ha
a
at
tss
ts
how
ho
h
ow tthe
ow
th
they
h
he
hey
eyy llo
lose
los
os
ose
ose
se cco
control.
con
control
control.
on
ont
ont
ntro
tro
trol
trol
ol.
ol.
Instead,
Instead
Inst
In
nste
nst
nste
ns
stea
ttead,
ea
ead
ead
ad,
ad,
d, position
pos
po
p
os
osit
osi
sitio
siti
itttio
ion
io
on
on yo
yyou
your
yourou
ourour
urur
self
sse
ellflf as
elf
as far
ffa
arr back
a
ba
b
bac
accckk on
a
ack
on your
yyou
yo
ou
ourr
our
ssaddle
sa
ad
dd
ddl
d
dle
dlle
e as
as yo
yyou
ou
u co
ccomfortom
mforrtmfo
r ttably can, bend forward
at the waist, and use
your legs like shocks to
absorb the bumps.
SLOW YOUR ROLL
`
The front brake carries

about two-thirds of your
stopping power, says
Chase. But if its the only
brake you use, youll
hurl yourself over the
handlebar. To regulate
speed without going
face-first into the dirt,
always keep one index
finger on each lever during the ride and work
both brakes in unison to
avoid building too much
steam. If the levers
arent within easy reach,
raise or lower them.
(Theyre adjustable.)
RIDE, RINSE, REPEAT

`
Over time, built-up grit

and grime will damage
the derailleur, which
makes routine cleaning
one of the most critical
parts of mountain bike
maintenance. After a
dirty ride, do this: Scrub
the chain with a stiffbristled brush and a
water-based degreaser.
Then blast the frame
with a hose and wash
the whole bike down
with dish soap or a dedicated bike cleaner.
Finally, hose it off once
more. Just make sure
youre not washing
grease right into your
disc brakes, Chase
cautions. The chemicals can tear them up.
Dry the bike completely,
and then finish by relubricating the chain so
your ride is ready to go
the next time you are.
TTHE
THE
TTH
H
HEE BES
BBE
BEST
EST
ES
ST TTIP
TIIP
IP
GIV
IVVEE
I CAN
CCAAAN
N GGIVE
IVE
IV
AAN
ANYONE
ANY
N
NYO
NY
YYO
OON
N
NEE IS
IS
TO STAY LOOSE
ON THE BIKE.
CHECK OUT A RACK
`
Unless you live right by

a trail system, youll
need to transport your
bike somewhere to ride.
But that doesnt mean
you need a pickup
truck. You can mount a
carrying rack, like
Thules Raceway 2 Bike
9001 ($250, thule.com),
to almost any kind of
car. It locks on for security, folds flat for easy
storage, and infinitely
increases the likelihood
that your bike wont end
up abandoned in the
back of your garage.
P H O T O G R A P H S B Y J A K E S TA N G E L
I llus tr ations by D UST I N WA LL AC E; this page: P ear l Izumi jer sey, F ox shor ts and gloves ,
Scot t helmet and shoes, Native sunglasses. O p p osi te: Rapha jer sey, shor ts , and gloves;
Specialized shoes; La zer Genesis helmet; Oakley sunglasses; Castelli socks.
74%
BIKE BASICS
1 Disc Brakes
Unlike caliper brakes,
discs retain their full
stopping power even
when theyre dusty or
wet. In fact, moisture
makes them more
efficient, Chase says.
2 Do-It-All Wheels
Rims come in three
sizes: 26, 27.5, and 29
inches. That middle
number, 27.5, gives
you the ideal balance
between maneuverability and stability.
3 Full Suspension
A hardtail bike will
cost about $1,000
less, but a model
with a rear shock
like this onewill be
safer and more fun
on a bumpy trail.
4 Lift Kit
A switch on this bike
can raise the bottom
bracket 7 millimeters
to provide extra clearance on rough terrain.
THE BIKE (left)
Scott Spark 760

($1,900,
scott-sports.com)
BIKE BASICS
1 Tall Head Tube

Even some pro riders
stoop too low for max
efficiency, says 3D
Bike Fit owner Kevin
Bailey. If youre not
sitting comfortably,
your power will suffer.
2 Weight Watcher
For the casual rider,
awheel set at about
2,100 grams is perfect. Lighter models
can easily cost several hundred bucks.
3 Compact Ring
A standard chain ring
has 53 teeth. A compact ring, like this
one, has 50. Small
difference, but fewer
teeth will help you
climb hills faster.
4 Leggy Shorts
Spandex eases friction; padded chamois
inside saves your ass
from sore spots.
THE BIKE (above)
Specialized
Secteur Elite ($1,200,
specialized.com)
ROAD BIKING
Asphalt-ready rigs cost less than

mountain bikes and allow you to set
out from your front door. The barrier to entry is lower, says Kevin
Bailey, owner of 3D Bike Fit in San
Francisco. That makes daily rides
easiera huge boon for your heart.
Cycling 3 hours a week cuts your
risk of cardiovascular disease by
18 percent, say Dutch researchers.
GEAR UP FOR GLORY Before you
`
go blowing your budget on a $3,000
rig, think about this: Your body will
make contact with your bike in just
three placeshands, feet, and butt.
So its worth saving some cash for
dedicated gloves, shoes, and shorts.
Theres no need to spend more than
1,50
,50
,5
500
500
00 o
$1,500
$1,5
$1
$
on
n a bike,
b
bike
bi
ikke
kke,
e, says
e,
ssay
sa
ayyss
ay
ays
Bailey
ailile
ail
le
ey.
ey
y. That
ha
h
at wil
ill
illll bu
uy you
ou
Bailey.
Bail
Ba
B
aile
ley
ey.
Tha
TTh
hat
at
w
will
buy
buy
yyo
ou
a so
ssolid
ollid
o
lid
d ri
rride,
ride
id
d
de
e, an
a
and
nd tthe
th
he res
rest
rre
esstt
olid
oli
rid
ide
de,
e,
nd
he
est
off yyo
o
your
you
ou
o
our
urr b
u
bu
bud
budget
budge
ud
u
udg
dg
d
dge
ge
get
ett can
cca
an go
an
go
ttoward
to
ow
owa
ward
war
rd
d preventing
p evve
pre
en
nttin
ting
g chafcchaf
ch
h
ha
a
afffing and sore spots.
CYCLING 3 HOURS A WEEK CUTS

YOUR RISK OF CARDIOVASCULAR
DISEASE BY 18 PERCENT.
PULL YOUR PEDALS

`
PACK A BIG LUNCH

`
SPRING FOR THE FIT

`
An efficient pedal stroke

transfers about 20 percent of your legs power
into forward momentum. To hit that number,
rethink your rotation.
Most people start at 1
or 2 oclock and push
down, like a piston, says
3D Bike Fit cofounder
Alex Lugosch. But by
using cleated shoes to
lock into your pedals,
you can start the stroke
at around 11 and pull up
and through the apex of
each rotation before
pushing down again. It
will force you to engage
your glutes and hip flexors, Lugosch says.
Even if youre new to

the sport, you can ride
for hoursbut only if
you keep your muscles
fed. If youre out for 90
minutes or more, your
body needs fuel, says
Monique Ryan, author
of Sports Nutrition for
Endurance Athletes.
Gels, bars, and sports
drinks will help you
cram in the necessary
30 to 60 grams of carbohydrates (depending
on intensity) for every
hour you ride. Then
drink up. Every pound
you lose is the equivalent of 16 ounces of
sweat, says Ryan.
By the time you ride 35

miles, youll be somewhere near 9,000 pedal
rotations. That repetitive
motion can lead to an
achy back and knees,
as well as saddle sores.
Avoid all that by dropping $150 or so to have
a pro set up your seat,
handlebar, and pedal
positioning. Its pure
ergonomics, says Zac
Daab of Seattles Cascade Bicycle Studio.
A good fit keeps you
comfortable and interested in the sport.
Have your bike shop
do a fitting or refer you
to someone who can.
BIKE BASICS
1 Greaseless Cog
The ideal commuter
bike replaces the
steel chain with a
carbon belt, resulting
in a cleaner ride that
wont stain the legs
of your khakis as you
ride to the office.
2 Hidden Gears
3
An internal gear hub,

like the three-speed
model here, shifts
gears inside the
wheel. With fewer
moving parts than a
traditional derailleur
system, it requires
less maintenance.
3 Cargo Hauler
With heavy loads,

youll want more than
a backpack. Secure
groceries or a laptop
using bungee cords
or a pannier bag.
4 Fender
Protect yourself from

looking like a muddy
mess. This fender
prevents the blast of
mud that would otherwise shoot up your
back on wet days.
THE BIKE (LEFT)
Novara Arkham
($849, rei.com)
COMMUTING
STAY OFF THE BEATEN PATH Accord`

ing to data from the U.S. Department
of Transportation, 726 cyclists died in
crashes in 2012. Using the previous
years stats, about a third of accidents
happen between the commuting
hours of 4 and 8 p.m. So instead of
simply traveling the same route you
MAKE A SCENE
`
At night, bicyclists overestimate when they

become visible to drivers by up to 131 feet,
say researchers in Australia. So use bright
clothes, reflectors, and
nighttime riding lights.
And ride in conspicuous
spots; on shoulderless
roads, take the center of
the lane. Its perfectly
legal, says Steve Clark,
a cycling instructor for
the League of American Bicyclists. And it
discourages motorists
from attempting to
squeeze past you.
WORRIED ABOUT CARS?

ODDS ARE YOULL LIVE LONGER
THAN THE PASSING DRIVERS.
NAIL THE QUICK STOP
`
BREAK THE LAW

`
When a vehicle pulls

out in front of you, your
first instinct will be to
lock the brakesa move
that could throw you
over the handlebar. To
avoid eating asphalt,
you need to counteract
the bikes bucking by
shifting your weight
backward, over the rear
tire. As you squeeze
both brakes, push yourself back, off the saddle
if possible, says Clark.
Practice the technique
away from any traffic
until it starts to become
reflexive. Once you
have it down, youll be
able to stop your bike
on a dime, Clark says.
For the most part,

cyclists are expected to
follow all motor vehicle
lawsstopping at red
lights, riding in the
direction of traffic, and
so on. (Find your states
law at bikeleague.org.)
But your biggest priority should always be to
protect yourself, says
Mionske. For instance,
some states mandate
that if a bike lane exists,
riders must stay inside
it. But if that lane runs
along a row of parked
cars, you risk being
taken out by an unexpected car door. In that
case, ride just outside
the lane, Mionske says.
70%
Proportion of
car-on-bike
collisions that
take place at
intersections
Source: Annals of
Advances in Automotive
Medicine
J .C rew T- sh i r t , R a p h a j e a ns , C h r o m e sh o e s , T im b u k 2 C l a r o b ag
Folks in the ride-to-work club are

generally happier and less stressed
about their commute than even
people who walk. Worried about
cars? Odds are youll live longer than
the passing drivers, says Bob
Mionske, Olympic cyclistturnedattorney who specializes in bicycling
rights. Sitting in a car is by far the
greater hazard to your health.
oo
okk for
ar
drive
d
driv
dr
riive
vve
e in
n a car
car,
cca
a
ar,rr,, look
lo
loo
ffo
o
orr
llanes
bik
roads
road
ro
roa
oads
ad
d
dss with
w
wit
wiith
th
h bike
b
ike
kke
e la
lan
a
ane
an
n
nes
ne
e
ess or
or,
orr,,
ha
at,tt, m
fa
failing
fail
fa
ai
aili
ailin
iling
lin
ling
ing
ng that,
tth
tha
that
h
hat
a
mor
mo
more
o
ore
re
e sst
sto
stops
tops
ttop
o
ops
p
pss
tth
hat
hat
signs
ssig
ig
ig
gn
n
nss that
tha
at regulate
rre
reg
regula
egu
eg
e
g
gu
gul
ulla
u
ulat
a
ate
te
te traf
traftra
ttrra
a
afff-sspeed.
pe
ffic
fiic sp
speed
ee
ed
d E
Even
Evve
en
n ifif itt
means adding a few
blocks or miles to your
route, youll be safer.
AVAILABLE AT MACYS, MACYS.COM AND MONTBLANC BOUTIQUES
Guy Gourmet
THIS MONTHS EXPERT
Kyle Bailey is the busy

executive chef of four
restaurants in Washington,
D.C.: ChurchKey, GBD,
Birch & Barley, and The
Arsenal at Bluejacket.
With a few simple prep tricks and a ripping-hot grill, you can
put your local steakhouse chain to shame. BY LILA BATTIS
Schedule a Rubdown
Enhance the beefiness of flank steak
with spices: In a small bowl, mix 4 tsp
ground coriander, 4 tsp ground cumin,
2 tsp kosher salt, and 1 tsp freshly
ground pepper. Use the tip of a knife
to pierce holes in a 12- to 16-ounce
flank steak so the rub can penetrate.
Massage in the rub; then wrap the
steak in plastic and refrigerate for at
least two hours and up to eight hours.
B
To protect shrimp from overcooking,
youll need to baste. For the sauce,
boil a medium pot of water, remove it
from the heat, and add 6 dried ancho
chiles. Let them rehydrate 10 minutes,
and then puree them in a blender or
food processor with 2 garlic cloves;
1tsp each dried oregano, paprika, and
freshly ground pepper; tsp each
ground cumin and cinnamon, and 1
cup ketchup. Thin with water if needed.
C
Tackle the Turf

Cook the steak first so it can rest and
become juicier. Preheat your grill to
direct high heat, place the steak over
the flame, and cook until well seared,
3 to 4 minutes. Flip it and sear the
other side, 3 to 4 minutes or until a
thermometer inserted into the center
reads 140F. Transfer to a plate, cover
with foil, and wait 15 minutes.
D
Handle the Surf

AVOID A MIS-STEAK
Slice against
the grain for
tenderness.
THREE-MINUTE SALSA
Pair this salsa with tortilla chips for a simple

appetizer, or better yet, spoon it over the flank
steak to amp it up with negligible added calories.
You have plenty of time to make it while your
steak is chilling in the fridge, post-rubdown.
Combine 1 can (15 oz)

black beans, drained and
rinsed; red onion,
diced; cup freshly
squeezed lime juice; and
3 Tbsp chopped cilantro.
As the steak rests, thread 3 peeled,

deveined jumbo shrimp onto a pair
of soaked wooden skewers. Repeat
for a total of 12 shrimp on 4 pairs of
skewers. Using a basting brush, coat
the shrimp with the sauce. Grill the
shrimp, turning and basting every
minute or two, until cooked through,
about six minutes. Slice the steak and
serve with shrimp. Makes 4 servings
Per serving 330 calories, 30 g protein,
33 g carbohydrates (8 g fiber), 10 g fat
PH OTO G R A PH S BY S A M K A PL A N
F o o d s t y l i n g : K a r e n E v a n s /A p o s t r o p h e , p r o p s t y l i n g : C a r o l i n e C o l s t o n / H a l l e y R e s o u r c e s; i l l u s t r a t i o n s b y J I M W I N T E R S ( B a i l e y) , R O B E R T H A R K N E S S (s a l s a i n g r e d i e n t s)
Pimp Your Shrimp
Guy Gourmet
Salute the Kernel
WHAT DOES THE SHRIMP SAY?
Boil your ears naked and youll leave that corny flavor in the pot. Instead, grill
them with the husk on to protect the kernels as the natural sugars caramelize.
Learn the language of the seafood label

and fish counter and youll score a bettertasting catch. Tom Worthington, partner
at Monterey Fish Market in San Francisco,
helps with the translations.
How to Make It
To cook corn right, preheat your grill on medium. Place
the ears directly over the heat and grill, turning often, until
the husks are charred and the kernels are tender, about
15 minutes. Remove them and use a hand towel or oven
mitt to pull off the husks and silk at the same time. Serve
them as is or return the cobs to the grill for a brief sear.
TRANSLATION
Tasty!
Supermarket shrimp probably
came from afarso they may
have been frozen and thawed
more than once. Not near a
coast? Ask your fishmonger
if the shrimp came frozen in
one block. In that form, theyre
less prone to flavor-leaching
temperature fluctuations.
TRANSLATION
Chemical-Laden
Choose U.S. wild shrimp over
imported farmed varieties
because of antibiotic and pesticide use in Asia. U.S. trawling is
strictly regulated, so wild U.S.caught varietals are often more
planet-friendly than imports.
Domestic farmed shrimp, while
harder to find, are good too.
TRANSLATION
Impressive!
Number ranges, like 16 to
20, refer to the shrimp count
per pound. Bigger shrimp are
pricier but save you time on
shelling. Plus, not only do they
look commanding sitting on
a skewer or dangling from a
martini glass, but they also let
you use the word oxymoron.
TRANSLATION
Nature-Sealed
Think of the shells as freshness shields. So the time you
invested in peeling them is
repaid in flavor. Just make sure
those shells are grayish-green
and free of black spots, which
may signal decay. Good shrimp
should smell briny. If you smell
ammonia, back away.
Make Butter
Better!
In a small bowl, mix
together one stick of
softened butter with
tsp ground cayenne,
tsp honey, and the
juice of one lime. Slather
this sweet-and-spicy
butter blend onto your
just-grilled ears.
The Science of Basting

WEBER STYLE STAINLESS
STEEL BASTING BRUSH
$15, weber.com
Coating meat with liquid while grilling protects it. Without a layer of
moisture, you start to overcook
and scorch the surface before the
inside is done, says Guy Crosby,
Ph.D., author of The Science of Good
Cooking. Plus, smoke molecules
created when drippings hit the heat
are water soluble, so the grilling
food absorbs their flavor. Tiny divots
in the silicone bristles of Webers
basting brush help sauces cling.
R O B E R T H A R K N E S S (s h r i m p s i g n i l l u s t r a t i o n s) , M I T C H M A N D E L ( b r u s h)
INSTANT
UPGRADE
AVERAGE
thinks libido is
a boy band from Mexico
MALE VITALITY, STAMINA AND OVERALL PERFORMANCE IN A SINGLE PACK. GNC.COM

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Test Lab
Smoothie
Scorecard
Virtuous as they may seem, most brand-name smoothies

are polluted with added sugar or soy protein. We looked
at 170 options, tossed the ones with offending ingredients,
and pored over the stats to find the best.
MAKE NO EXCEPTION
If your smoothies
sugar doesnt
come from fruit,
it doesnt belong
in your cup.
FIBER
CHAMPS
PROTEIN
HEROES
QUICK
MEALS
Filling You Up and Fighting Cancer

You should consume 38 grams of
fiber a day, says MH nutrition advisor
Mike Roussell, Ph.D. But the average
guy takes in less than half that, he
says. These smoothies can help out.
Supporting Your Workout Routine
Flooding your body with protein every
three or four hours can speed muscle
synthesis, says Roussell. Try one of
these around quitting time to prepare
for an after-work sweat session.
Scoring Nutrition on the Run
Fresh fruits and vegetables are ideal
but not always convenient. Low-cal
smoothies can be your allies when
you need nutrients but lack the time to
slow down for solids, Roussell says.
GRAB-AND-GO OPTIONS
266
61 g
15 g
48 g
2g
90
5g
2g
2g
15 g
320
62 g
6g
48 g
4g
Bolthouse Farms Multi-V

Goodness 15.2 oz
It tempers the sugar impact with more
than 40 percent of your days fiber.
Still worried about the glycemic load?
Drink half the bottle and save the rest.
Vegas Choc-a-lot Protein
Smoothie 26 g pack
Made from a blend of green vegetables and plant protein (with all the
essential amino acids), this powdered
mix trounces anything sold in a bottle.
Naked Juice Aa
Machine 15.2 oz
With a full days worth of vitamin A and
three days worth of vitamin E, this
smoothie supplies a major dose of
free-radical-fighting antioxidants.
SMOOTHIE BAR BLENDS

230
50 g
8g
38 g
3g
370
67 g
6g
48 g
20 g
270
53 g
6g
37 g
16 g
Jamba Juice Berry

UpBEET 16 oz
Jamba jacks up the fiber by cutting
whole fruit (strawberry, blueberry,
mango) with veggie juice (carrot, beet,
broccoli, spinach, kale, and lettuce).
Jamba Juice Kale-ribbean Breeze
+ Whey Protein Boost 16 oz
The Breeze has 10 grams of natural
protein, but if you bolster that with
whey, youll reach 20 gramsa solid
number for building muscle.
Starbucks Orange Mango
Smoothie 16 oz
Starbucks makes nutrition easy to
come by: This smoothie, spiked with
whey protein, is sold at 11,000-plus
locations. HANNAH McWILLIAMS
Calories
Carbs
Fiber
Sugar
Protein
PH OTO G R A PH BY L E V I B R OW N
F o o d s t y l i n g: M at t Vo h r/ H a l l ey R e s o u r c e s , p r o p s t y l i n g: M e g u m i E m o to/A n d e r so n H o p k i ns; i c o ns by H U B E R T T E R E S Z K I E W I C Z
BEST FOR
Women
Four things you need

to know about women,
according to
Gabrielle
Union
Attention is better than necklaces.
Women across the world would throw
stones at me if I didnt say beautiful jewelry
might be just the right thing for some. But
you have to knowwho youre with. For
me, time and effort mean more than anything. My fianc [Dwyane Wade of Miami
Heat fame] doesnt leave the house or
go to sleep at night without telling me he
loves me. Even in the middle of the season he findstime to cuddle up with me, if
only fora couple of minutes.
Seriouslyput the damn seat down.
Falling into the toilet in the middle of
the night? Not cute. When your ass hits
cold water and youre half asleep, youre
just mad. Theres nothing okay about it.
We want you to play the field.
You should date a lot! I dated a diverse,
interesting crop of men while I was learning who I was, and I strongly suggest
doing that. Theres no way you can figure
out what your type is if youve dated only
one kindof person.
Just dust yourself off and carry on.
STATE OF THE UNION
You may remember her as the standout hot girl from early-2000s movies
like Bring It On and Bad Boys II. Under
that hotness, Gabrielle Union, 41, is a
beer-drinking, ESPN-watching guys
girl who loves hanging out in sports
bars with her three-time NBA champion fianc. So whats Dwyane Wades
secret to keeping his intended interested? He writes poems, she says.
Hes that dude. See Gabrielle in Think
Like a Man Too, in theaters this month.
To n y D u r a n ( U n i o n ) , s t y l i n g : J i l l & J o r d a n / R a c h e l Z o e , h a i r : L a r r y S i m s , m a k e u p : F i o n a S t i l e s
Ive gone out with guys who didnt

always get it right, but they learned from
their mistakes. Thats all I can ask for
that when you fall on your face and make
crappy decisions, you discover something about yourself. Thats what you win.
INTERVIEW BY LILA BATTIS
The South Rises Again
Women
In a porn sites survey of states, Mississippi prevailed for

staying power: Folks here log about 12 minutes per visit.
Source: PornHub.com
RICK, WICHITA, KS
Yes and no: Its all about

the delivery. To sell the
cheese, you must demonstrate a great sense
of humor and a selfaware mastery of dorkiness. And then you
must immediately shift
to something less lame.
Can you do all that? If
so, go for it. But for most
guys, I advise a more
natural approach. Ask
what shes reading on
her Kindle, or if she can
recommend a drink for
you to order. If youre
confident and conversational, and you can
avoid making her feel
like a practice run for
your rusty pickup routine, then youll at least
earn her respect.
A woman at my
office has great
legs, and she caught
me checking them
out in a meeting.
Im no pig, but by
god, those legs!
How do I recover?
KYLE, SAN DIEGO, CA
JIM, FORT COLLINS, CO
Sure! But also ponder her motivations. If shes unhappy

with her current assets, give your opinion but support her
decision. If she thinks youre unhappy with them, make it
clearthrough words and actionsthat you think theyre
awesome. Finally, consider this: Consciously or not, she
may be craving attention from other men. If thats true,
think hard about whether shes the right Mrs. Jim for you.
Dont beat yourself up

over it, Kyle. She knows
she has great gams,
and youre not the first
colleague shes caught
noticing. Its possible
she didnt even mind
the attentionas long
as you looked suitably
embarrassed upon
being busted. But next
time, a little decorum,
okay? This is the office,
not The Office. Plus,
heres a little secret:
Theres something very
sexy about a man who
doesnt look, even when
he really wants to.
CHARLES, BROOKLYN, NY
I think my wife and I

have hit that sexual
plateau everyone
warns about. Help!
BEN, CHICAGO, IL
Heres a suggestion:
Grab two sheets of
paper and give one to
her. Sit down together
and separately list all
the sexy things youve
never tried together but
think you might like to.
Aim for at least 15 ideas.
Then exchange lists
and check off the ones
youre willing to try. It
might seem like a silly
exercise, but I bet youll
discover that you both
have an adventurous
streak. And as a souvenir for the bedroom, you
have a sexual to-do list.
Follow Madeline on Facebook

at MHGirlNextDoor, and on
Twitter at @MHGirlNextDoor.
Want to turn a latenight cocktail into

an all-night encore?
Let William Fuzzy
West, director of
special projects at
Beats Music (a new
kind of streaming
music service),
show how its done.
BEGIN WITH
AUDIO FOREPLAY
Start with a sexy
bass linejust
avoid the obvious
slow jams. Thats
like walking into
the room with
your pants already
at your ankles,
says West. Try
What You Wont
Do for Love by
Bobby Caldwell.
GIVE HER SOMETHING FAMILIAR

Cue up a couple
of known songs
by such artists as
Rihanna, Beyonc,
Justin Timberlake, or Marvin
Gaye. Once her
hips start to sway,
you can move in a
little closer.
BRING ON THE
SLOW JAMS
After five or six
songs, its finally
safe to switch over
to a slower, more
sensual love song,
like John Legends
All of Me. Now
make your move.
P H O T O G R A P H B Y M I KO L I M
C U R T I S J I N K I N S ( i c o n) , W E S T O N W E L L S ( H a l l e r) , h a i r a n d m a k e u p: S c o t t M c M a h a n ; Z A C H G R A H A M (c a s s e t t e); s t y l i n g (m a i n p h o t o g r a p h) : S t e p h a n i e Tr i c o l a /s t r i c o l a . c o m , C o s a b e l l a b r a
Do cheesy pickup
lines really work?
Lets do a risk assessment: If you tell your

girlfriend, you create a
serious rift in that socalled friendship. But if
you dont tell her and
she finds out anyway,
you may be toast. Are
you willing to risk your
neck to protect her
friends? I wouldnt. If
youre certain it was a
pass, go ahead and
speak up. But prepare
yourself. Your gal wont
be thrilled to find out
that her friend is a backstabber, and may even
turn the interrogation
spotlight on you. Just
keep a cool head and
answer her questions
honestly. Thatll reassure her that it is indeed
the friendnot you
who deserves blame.
My fiance wants implants.

Personally, I find them tacky.
Can I put in my two cents?
Build a
Seduction
Playlist
My girlfriends good
friend made a pass
at me. Now what?
Success isnt measured in meters.

But Im STROKES away from my personal best.
6:59 SUIT UP. FIRST ONE IN THE POOL.
8:45 CARPOOL DUTY. BUCKLE UP.
10:22 LAND THE PITCH. HELLO, PROMOTION.
3:45 RECHARGE. PURE PROTEIN BAR.
7:45 FAMILY DINNER. HIT THE PILLOW.
Fuel your inner athlete with the winning combination
of high protein and great taste in Pure Protein bars.
2014 Worldwide Sport Nutritional Supplements, Inc. 14-PU-1018dr
POWER YOUR PURPOSE

pureprotein.com
Best New Workout
TRAINER
Tyler English, C.P.T., P.E.S.

BEST FOR
Triggering new muscle

growth, boosting metabolism, and incinerating
stubborn fat deposits
EQUIPMENT
Dumbbells, chinup bar

FOCUS
Strength, mobility,
weight loss
CALORIES BURNED
314*
*As measured by a fit 5'11",
175-pound man using a Polar
FT7 heart rate monitor
Full-Throttle
Muscle Maker
Boost your mobility and
pack on lean mass with
fivekiller combo moves.
HOW TO DO IT
Stream the follow-along

version of this workout:
StreamFit.com/MensHealth
21 MINUTES
Perform the following

exercises as a circuit,
moving from one exercise
to the next with 30seconds of rest between
them. Complete 6 reps
per exercise for your first
circuit, and then try to
add another 2 reps per
exercise during each
successive circuit. Do
a total of 4 circuits.
2 Chinup and Knee Raise
Stand with your feet shoulder-width apart and hold

apair of dumbbells just outside your shoulders;
keep your arms bent and palms facing each other.
Squat, and then drive up explosively with your legs
as you press the weights straight over your shoulders. Lower the weights and repeat.
Grab a chinup bar using an underhand grip, and

hang at arms length (a position known as a dead
hang) with your legs straight. Pull your chest to
the bar, and then raise your knees to your upper
abs without rounding your back. Pause, and slowly
reverse the move to return to a dead hang.
3 Dumbbell Reverse Lunge and Curl
4 Dumbbell Batwing Row
5 Pushup and Row
Stand holding a pair of dumbbells by your sides.

Step backward with your right leg, lowering your
body until your left knee is bent 90 degrees. Curl the
weights to your shoulders; then lower the weights
and return to the starting position. Repeat, this time
stepping back with your left leg. Thats 1 rep.
Hold a dumbbell in your left hand and assume a

staggered stance, right foot forward. Bend at your
hips until your torso is at a 45-degree angle, and
allow the weight to hang at arms length. Row it
to your ribs. Now raise your arm out to your side. Do
all your reps, switch arms and legs, and repeat.
Assume a pushup position, gripping a pair of dumbbells and spreading your feet about hip-width apart.
Lower your chest until its a few inches off the floor,
and then push back up to the starting position. Row
the left dumbbell to your ribs, lower it, and repeat
with the right dumbbell. Thats 1 rep.
I L L U S T R AT I O N S B Y +I S M
J I M W I N T E R S (E n g l i s h), C u l t u r a /C o r e y J e n k i n s /G e t t y I m a g e s ( p h o to g r a p h)
1 Dumbbell Squat and Press
Training
ANATOMY OF A KETTLEBELL
A
Beginners Guide/
A. HANDLE The most common spot to

holdespecially for ballistic moves like
swings and snatches. B. HORNS Hold
these (the sides of the handle) for goblet squats and when the bell is upside
down. C. BASE The heaviest part of the
bell and where the mass is centered.
Kettlebells
Sculpt a stronger, leaner, more
athletic body with this ballistic
fat-frying muscle tool.
POWER MOVES
Two Kettlebell
Exercises Every Man
Should Master
FIFTEEN YEARS AGO, VERY FEW PEOPLE OUTSIDE
GO BALLISTIC AT HOME
Prefer to sweat in private? Buy three
kettlebells: a 16-kilogram, a 24-kilogram,
and a 32-kilogram, says Tsatsouline.
Thats all you need for every move youll
do. His choice: First Place kettlebells
($70 to $120, performbetter.com).
TRAINING RULE 1
TRAINING RULE 2
TRAINING RULE 3
Understand How They Work
Know When to Use Them
Focus on Your Form
Unlike a barbell or dumbbell, a kettlebell has a load thats offset from its
handle. That amplifies the ballistic
forces in quick, dynamic movements,
effectively making the kettlebell feel
heavier than it actually is, Tsatsouline
says. It also places greater demand
on your stabilizing muscles, core, and
coordination, leading to bigger (and
much faster) gains. Plus, because of
its thick handle, the kettlebell is a
great tool for developing better grip
strength, says Tsatsouline.
Kettlebells are ideal for explosive,

total-body exercises, such as swings
and snatches, says Tsatsouline.
Theyre also good for the overhead
press because you get a good stretch
at the bottom and a perfect lockout
at the top. (See Power Moves, right.)
As for the triceps extension, biceps
curl, and other moves that hit smaller
muscle groups, a kettlebell also works
just as well as a dumbbell does. But
if youre going heavy (deadlift or bench
press, for example), grab a barbell.
A kettlebells -balance
makes good technique even more
important. Keep your wrists straight,
Tsatsouline says. Bending your wrists
raises your risk of strain and doesnt
let you transfer power as effectively
between your body and the bell. Also,
keep your weight on your heels and
your shoulders pulled down and back.
That increases your stability and
allows you to generate more power,
boosting your performance in every
exercise, says Tsatsouline.
2 / KETTLEBELL
SWING
This classic move offers
serious power-building
and six-pack benefits.
Youll burn about 14 calories a minute (the same
as running 6miles an
hour), say University of
Wisconsin researchers.
DIRECTIONS Set a kettlebell on the floor, spread
your feet slightly beyond
shoulder width, and grab
the handle. Hike the bell
between your legs and
then thrust your hips forward as you swing it to
chest level. Swing it back
between your legs. Thats
1 rep. Continue swinging
without stopping.
Find more workout tips and

total-body challenges by visiting
MensHealth.com/fitness.
P h o t o g r a p h b y T R E V O R R E I D , g r o o m i n g : K r i s t a n S e r a f i n o / L a u r a M e r c i e r/ E x c l u s i v e A r t i s t s; i l l u s t r a t i o n s b y B R O W N B I R D ( k e t t l e b e l l ), Z A N D E R D E K K E R (e x e r c i s e s)
1 / KETTLEBELL
SINGLE-ARM PRESS
A kettlebell is best for
this move because you
can start the lift lower,
which is safer for your
shoulders, Tsatsouline
says. At the top it pulls
your arm back slightly,
improving mobility.
DIRECTIONS Stand
with your feet shoulderwidth apart and holda
kettlebell in front of
your shoulder with your
palm in, elbow tucked,
and theweight resting
on the top of your forearm. Press it straight up,
rotating your arm so your
palm faces forward. Do
equal reps on both arms.
Eastern Europe had ever heard of kettlebells.

Today these weights are in almost every gym in
America, and kettlebell workouts is the sixth
most googled exercise term on the planet. No
wonder: Kettlebells are more user-friendly than
barbells or dumbbells, says kettlebell pioneer
and StrongFirst.com chairman Pavel Tsatsouline.
You dont need as many to hit every muscle, and
they offer distinct advantages for boosting mobility and all-around strength. Follow these rules to
get the most out of every rep. MICHAEL EASTER
No matter how you live, every step counts with vvot. Its the only tness band with
a 1+ year battery life and an inactivity alert that reminds you to move. Displays steps,
calories, distance, time and your daily goal. vvot is water-resistant1 and can be paired
with a heart rate monitor2 during tness activities.
1+
YEAR
MOVE
BAR
STEP
GOAL
SLEEP
MONITORING
HEART
RATE
vvot
2014 Garmin Ltd. or its subsidiaries
1
Water rating: 5 ATM (50 meters). 2 Included with some models; sold separately on others.
garmin.com/vivo
the new fragrance for men

available at macys and macys.com
Work
Make Meetings
Suck Less
Most are yawners. But

yours dont have to be
follow the tips from
the pros to truly tap the
power of the group.
START
SNOOZE ALERT! ONLY

SHOW VISUALS THAT
ABSOLUTELY MUST BE
SEEN. TALKING POINTS
CAN BE E-MAILED LATER.
WRONG: YOU SHOULD BE

MODERATING. MAKE SURE
NOBODY HANGS BACK.
NOT SO FAST! ASSIGN

CONCRETE TASKS, OR ALL
THE IDEAS WILL FIZZLE.
64 MENSHEALTH.COM
SEND AN E-MAIL.
LET PEOPLE READ
IT ON THEIR OWN
SCHEDULES.
Do you really
need input?
YES
ZERO
LINE UP THREE
TOFIVE SPECIFIC
GOALS SO YOU
KNOW EXACTLY
WHAT NEEDS TO BE
ACCOMPLISHED.
How many
PowerPoint
presentations
are planned?
What prep
materials have
you sent out?
NONE. ILL
BRING EVERYONE UP TO
SPEED IN THE
MEETING.
MORE THAN
ZERO
BACKGROUND
INFO AND
A CLEAR LIST
OF GOALS
As the group
gathers, ask:
Is everyone
prepared?
How are you

guiding the
discussion?
TOTALLY.
THEYVE READ
THE MATERIAL
AND COME IN
WITH IDEAS.
ILL DIVVY UP
THE DUTIES
AND GIVE
EVERYONE
DEADLINES.
IM MOVING
THE AGENDA
FORWARD
AND PULLING
IN THE RIGHT
PEOPLE.
How will
you end it?
THANKS,
EVERYONE!
RACE YOU TO
THE COFFEE
MACHINE!
Whos on the
invite list?
ONLY THE
PEOPLE WHO
ABSOLUTELY
NEED TO BE.
WHY WASTE THE TIME?

GIVING PARTICIPANTS
THE CHANCE TO PREPARE
PROPERLY WILL LEAD
TO BETTER IDEAS.
UH, NOT
EVERYBODY
IS READY, THEY
CONFESS.
ITS OPEN
TO ANYONE.
I DONT WANT
TO BE RUDE!
GET OVER ITA

SMALL MEETING
IS MORE FOCUSED.
SEND E-MAILS TO
YOUR NONVITAL
COLLEAGUES SO
THEY DONT FEEL
LEFT OUT. TRY, I
DONT WANT TO
HOG YOUR TIME,
SO UNLESS YOU
HAVE SOMETHING
YOUD LIKE TO
CONTRIBUTE, IM
HAPPY TO BRIEF
YOU AFTERWARD.
RESCHEDULE. ASK THE

GROUP MEMBERS TO
USE THE CURRENT BLOCK
OF TIME TO BRING THEMSELVES UP TO SPEED.
YOURE A MEETING MASTER! KEEP IMPROVING WITH

REGULAR POSTMORTEMS: EVERY SO OFTEN, TAKE
15MINUTES AFTER A MEETING TO EXPLORE HOW THE
ATTENDEES THINK THEY CAN BE MORE PRODUCTIVE.
Sources: Muriel Maignan Wilkins, managing partner of Isis Associates, a leadership development firm; Jill Geisler, head of leadership and management at
the Poynter Institute and author of Work Happy: What Great Bosses Know; Bruce Tulgan, founder of Rainmaker Thinking and author of Its Okay to Manage Your
Boss; Peter Bregman, CEO of the management consulting firm Bregman Partners; Ron Ashkenas, senior partner of Schaffer Consulting, Stamford, Connecticut
Illustrations by KIKUO JOHNSON, icons by MICHAEL BRANDON MYERS
IM JUST
LETTING THE
IDEAS FLOW.
NO. IM JUST
UPDATING
THE TEAM.
CONGRATULATIONS!
Think hard before

you start herding
people around
conference tables.
According to a
2014 Salary.com
survey, meetings
rank just behind
Web browsing as
the biggest office
time suck. If you
meet with five
people for an hour,
youve committed
five hours of productive company
time, says Bruce
Tulgan, author of
Its Okay to Manage Your Boss. So
make efficiency
your priority. It all
begins with the
questions on this
page. LILA BATTIS
EVENTS &
PROMOTIONS
Check out our website at MENSHEALTH.COM/INSIDEOUT for the latest event and promotion updates.
BUILD YOUR CORK STRENGTH

Introducing the Mens Health Wine Cellar. The first
reader-sourced wine club from the experts at Mens
Health and Uncorked.com.
Special monthly
Access to hundreds of the
selection packs curated
worlds top wines through
by Mens Health readers
our partner Uncorked.com,
the home of the worlds
Free shipping on
greatest wines.
monthly specials
Wine Cellar
DECANTED 2013
BARRYS BOOTCAMP
SAN FRANCISCO
Barrys Bootcamp is finally bringing its famous highenergy, interval cardio & strength training workout to
San Francisco with a new luxury fitness studio on King
Street. The Bay Area will now be able to experience
the workout that has a following of dedicated fitness
enthusiasts, athletes and A-list celebrities alike.
www.barrysbootcamp.com/sanfrancisco
GNC MEGA MEN HEALTHY

TESTOSTERONE VITAPAK
Provides a strategic approach to comprehensive
dietary supplementation for adult men supporting
virility, stamina, energy production, overall health
and wellness. This premium formula consists of key
vitamins, minerals, herbs and other micronutrients
essential for hormone development.
gnc.com/vitapaks
Style
THE
RULES
Swim
Trunks
This summer, upgrade
your swimwear to look
slimmer, stronger, and
more confident.
YOUR SUITS ARE CUSTOM TAILORED,
those eyeglass frames hug your face,

and that CEO-impressing watch took
days of research to find. So why do
your swim trunks look like spring
break 1997? Sure, they cover the territory, but a style slipup at the beach
is like kicking sand in your own face.
(Remember, those vacation snapshots
live forever on Facebook!) So find the
right trunks for your body and share
those photos with pride. BRIAN BOY
Show Some Thigh
DONT Wear Them Baggy
A slim guy in oversized clothing, whether

its a suit or a swimsuit, looks emaciated.
If you can fit more than a bottle of sunscreen between your shorts and your leg,
theyre too wide. Plus, you risk giving your
junk an unfortunate cameo when you sit.
MR TURK TRUNKS, $148
P H O T O G R A P H S B Y J OYC E L E E
St yling: Brian Boy, prop st yling: Karin Olssen
Who wears short shorts? Until the 90s,

everyone did. (Clyde Fraziers 70s court
shorts were probably shorter than the
boxers youre wearing now.) And anytime
youre shirtless, short shorts still look
best.Trunks should stop at least a couple
of inches above the knee, says Faherty
Brand swimwear designer Mike Faherty.
Any longer and you start to shrink.
Seeing the difference between two of 14,232 shades of green

can make all the difference.
Maui Jims patented polarized technology provides higher contrast and depth perception.
2014 Maui Jim, Inc.
How Can I Keep My Swim Trunks from Fading?
Style
Before you wear them for the first time, soak them
inwater with a splash of vinegar. That will set the dye.
Source: Jolie Kerr, cleaning author and advice columnist
CLOCKWISE FROM TOP LEFT: 2(X)IST, $98. PARKE & RONEN, $120. NAUTICA, $60. FAHERTY, $125
Make a Statement
Skip the Stretch
Head for Dry Land
If youre swimming
laps, youll move more
efficiently through the
water in Speedo-style
jammers, or briefs,
says Jonathan Skow,
the designer for Mr
Turk. But yes, theyre
a bit daring for some
beaches or public
pools, so wear them
only if youre confident
that you can pull them
off. The first rule is
that you need to feel
great in whatever youre
wearing, says Skow.
Pools and beaches

areamong the few style
venues where you
can still look respectable while wearing
bold graphics and
bright colors. A floral
blazer might not always
workfor you, but at
the beach you can get
away with almost anything, says Skow.
Picture a rubber band

wrapped around a
water balloon: Thats
what an elastic waistband looks like around
any extra flab you might
be carrying. Elastic
can make belly fat look
worse than it really is,
says Faherty. Look for
flat-front, board-shortstyle trunks with laces
or a drawstring to flatter
(read: flatten) your torso.
Designers are finally

making quick-drying
trunks that can pass
as shorts; just look for
pockets and snap-front
closures. Throw on a
collared shirt and you
can wear them straight
to dinner, says Faherty.
DONT Stay Wet
Soggy shorts are a

chafing nightmare. Opt
for nylon or polyester,
ora blend of the two.
Fabrics that are at least
75 percent synthetic
dry faster, says Faherty.
DO Go Retro
This is going to be the

summer of 50s prints,
says Skow, so look for
shorts with vintage florals or geometric patterns. But be warned:
Aloud and abrasive
design will draw attention to your midsection.
If your abs are still
emerging, go with a
softer color palette.
DO Simplify to Slim
Big patterns are great,

but again, they draw
eyes down toward your
belly. If thats a problem,
opt for small prints. And
consider shorts with a
wide waistband and
adjustable tabs, which
allow you to loosen the
squeeze on your gut.
DO Hide Your Package
If you want shorts that

evolve onto dry land,
choose a pair with a fly
closure. Even though
theres no real zipper
underneath, the added
layer presents a more
finished look. And if
clinginess is a particular
concern of yours (were
looking at you, Jon
Hamm), choose trunks
made from sturdier
cotton blendsnot
lightweight microfiber.
THE MH
MUSTHAVE
MAIDE BERWICK POLO

AND HIGHLAND PANTS
Maide keeps you looking as cool
over an 8-foot putt as you do over
a beer in the clubhouse. With a
wicking shirt to battle sweat, pants
with waistband grip strips to keep
you tucked, and modern tailoring on both garments, youll play
it off naturally when your buddy
catches you improving a lie. Not
that youd ever do that, of course.
MAIDE GOLF BY BONOBOS
SHIRT, $78; PANTS, $108
For more info on these items, see page 171.
C U R T I S J I N K I N S (i c o n), T R AV I S R AT H B O N E (g o l f o u t f i t)
Gain an Edge
Introducing New Tommy Bahama Compass
Available at Macys and macys.com,

Tommy Bahama Stores and tommybahama.com
3 Months
Living
Length of time most single guys sleep on the same set

of sheets. Change yours at least every two weeks.
Sources: Ergoflex survey; Elizabeth Scott, Ph.D., hygiene researcher
Six Quick Home Fixes
THE MH HANDYMAN
Carter Oosterhouse had

his first carpentry gig
at age 12; now hes the
host of HGTVs Celebrity
Motor Homes. His book,
Carters Way, is out now.
Some projects swallow up a whole weekend. Others take

less time than the trip to the hardware store. Have a few
minutes to spare? Then use them to upgrade everything.
5 MINUTES
Silence a
Creaky Door
Fix a Leaky
Showerhead
YOU NEED SPRAY LUBRICANT

(SUCH AS WD-40), HAMMER,
SCREWDRIVER, WIRE BRUSH
YOU NEED ELECTRICAL TAPE,

WRENCH, SCREWDRIVER, NEW
RUBBER GASKET, TEFLON TAPE
Hit the offending hinge

with a shot of WD-40;
then open and close
the door for 20 seconds
to work it in. That may
do the trick; if it doesnt,
pop the pin out of the
hinge with a hammer
and screwdriver. Brush
off the gunk, lube the
pin, and slide it back in.
Wrap the fixtures nut in

electrical tape for protection; then unscrew it
with the wrench. Pop
out the gasket with the
screwdriver, clean out
any buildup in the pipe,
and drop in the new gasket. Wrap the threads
in Teflon tape and reinstall the showerhead.
20 MINUTES
Reseal Crumbling
Bathroom Caulk
YOU NEED SCREWDRIVER,

NONCONTACT VOLTAGE TESTER,
DIMMER SWITCH, WIRE NUTS
YOU NEED PUTTY KNIFE, RAG,

TUBE OF SILICONE TUB AND TILE
CAULK, CAULKING GUN
First, kill the power at

the breaker; then pop
the switch cover and
check the wires with a
voltage tester. Not hot?
Good. Remove the old
switch and use wire
nuts to connect the
three dimmer wires to
the three wall wires.
Green is the ground.
Pull away the old caulk

or pry it free with a putty
knife. Clean the area
with a warm, wet rag.
Load the caulk tube into
the gun; then run a uniform bead along the
seam with one steady
motion. Go back over it
with a moistened finger
to neaten uneven spots.
1 HOURS
Frame a
Frameless Mirror
Make a StreetNumber Mosaic
YOU NEED MOLDING, BLACK PAINT,

CONSTRUCTION ADHESIVE (SUCH AS
LIQUID NAILS), PAINTERS TAPE
YOU NEED MARKER, 18"6" PIECE

OF PLYWOOD, CERAMIC OR PORCELAIN
TILES, GLUE, TILE GROUT, SPONGE
A hardware store can

cut you four pieces of
molding at 45-degree
angles. Paint the back
sides black so you dont
see a reflection off the
mirror, and apply glue in
a zigzag pattern. Stick
the molding on the mirror and tape the corners
until the glue sets.
Draw your house numbers on the plywood.

Then smash three colors of tile (for the numbers, background, and
border) into half-inch
pieces. Glue the pieces
onto the board, fill the
cracks with grout, and
sponge off any excess
grout from the surface.
PH OTO G R A PH BY L E V I B R OW N
P r o p s t y l i n g: M e g u m i E m o to /A n d e r s o n H o p k i n s; i l l u s t r a t i o n s b y C U R T I S J I N K I N S (b e d i c o n), J I M W I N T E R S (O o s te r h o u s e)
30 MINUTES
Install a Dimmer
Switch
1 HOUR
DRIP TORTURE
Home repairs
dont have
to drive you
mad. Get
handy, man.
10 MINUTES
You dont have to know the laws of thermodynamics

to control how your home uses energy with Iris.
With Iris, it doesnt take a physics degree to custom-design and control a smart home
energy management system. To see how the Iris Comfort & Control system gives you
the power to write your own laws of heat, light and energy, visit Lowes.com/Iris.
Lowes. LOWES, Gable Mansard Design, and IRIS logo are trademarks of LF, LLC.
Available at
65
Health
Average number of water tubing injuries treated in

U.S. emergency rooms every day in summer. Prevent a
sprain or back injury by slowing down in rough water.
Source: Journal of Physical Activity & Health
Make your beach day disaster-free by dodging these seaside health hazards.
THREAT LEVEL
1 Sand Flies
2 Food Poisoning
3 Pinkeye
4 Jellysh
5 Septic Sand
6 Rip Currents
Unlike mosquitoes,
which prick your skin,
sand flies (no-see-ums
and biting midges, for
example) gnaw into you
with tiny teeth before
sucking up your blood.
They dont carry disease but may leave you
covered in itchy bumps
that last about a week.
Every year, one in six

people contract a foodborne illness, according
to the CDC. And since
bacteria breed faster in
a warm environment,
cases tend to spike during the summer, says
Mens Health advisor
Ted Epperly, M.D. Symptoms include diarrhea,
abdominal cramps,
vomiting, and fever.
Salt water isnt sterile,

says Dr. Epperly. In fact,
polluted water can harbor bacteria that cause
conjunctivitis, a.k.a.
pinkeye. And the more
time you spend splashing around, Dr. Epperly
warns, the more likely
you are to end up with
itchiness, redness, discharge, and tearing.
Of 2,000 known jellyfish

species, only 70 cause
serious harm to humans.
If youre stung, expect a
painful, burning reddish
or purplish rash.
E. coli from animals (or

rather, their poop) and
runoff from sewers and
septic tanks can live on
warm sand. Its one of
the EPAs biggest concerns for beachgoers,
says spokeswoman
Enesta Jones. If youre
infected, expect to have
diarrhea within a day.
A shark isnt your top

underwater enemy. Rip
currents are behind
more than 80 percent of
lifeguard rescues and
100-plus drownings
every year, says B. Chris
Brewster of the U.S.
Lifesaving Association.
PACK SMART Stash

spoilage-prone foods,
like meat and mayo,
deepest in your cooler.
Eat them within a half
hour of taking them out.
itchy? Rinse them with

tap water a few times
over two hours. If your
symptoms worsen, see
a doctor. You may need
antibiotic eye drops.
BANISH BITES Scratching through your skin

can lead to infection, so
prevent bites by applying a deet-based repellent before you hit the
dunes and every time
you dry off after a swim.
FLUSH THE PAIN Eyes
BURN IT OUT Apply

heat, which changes the
toxins protein structure
to neutralize pain, says
Paul Atkinson, M.B., B.Ch.,
B.A.O., of Dalhousie University. So scrape the
stingers out with a credit
card and give the area a
20-minute soak in water
just hotter than a hot tub
(109113F). And no
one has to pee on you.
CUT THE CRAP Check

the EPAs database
(watersgeo.epa.gov/
beacon2) for beach
advisories or closures,
and use hand sanitizer
before digging into your
cooler, says Jones.
BEWARE THE CALM
Rough water is often

safer than the calm
spots, says Brewster.
Caught? If you cant
escape by swimming
parallel to the shore, go
with the current. Once
it dissipates, try again.
ANGELA GIANNOPOULOS
I L L U S T R AT I O N B Y M AT T J O H N S T O N E
SAVE THE
BACKBONE
You know. Its the long, exible column of vertebrae that keeps
you upright and lets you move around. But you have another
backbone. A part that wont show up on an x-ray. This one helps
you stand up, too but for the things you believe in. It enables
you to speak your mind. Take a chance. Do your own thing.
At Cigna, we care about both. Because youre made up of bones
as well as ideas, beliefs, passions, quirks, and habits that all work
together to make you unique. Were a health benets and services
company that supports you. Day or night, well listen to you and
get to know what matters most all so you can be 100% you.
Get inspired at cigna.com/goyou
All Cigna products and services are provided exclusively by or through operating subsidiaries of Cigna Corporation, including Connecticut
General Life Insurance Company and Cigna Health and Life Insurance Company. The registered marks Cigna, the Tree of Life logo, and
GO YOU are owned by Cigna Intellectual Property, Inc. This ad is not intended for residents of New Mexico.
872649 2014 Cigna.
Everyday Hero
I Knew
I Had 30
Seconds
COURAGE UNDER FIRE

Wade faced flames
with a cool head.
With no help in sight, AnielWade

rushedinto a burning home to
savethefamily trapped inside.
IT WAS A BALMY FEBRUARY MORNING IN ALVA,
Florida, when Aniel Wade, 20, made a snap decision to risk his life. Never, not once, have I felt
heat as hot as inside that house, he says. But he
didnt have time to let fear set in. It was helping
whoever was inside that I was worried about.
The criminal-justice student and Ace Hardware employee had been making his morning
delivery rounds when he spotted a plume of
smoke on the horizon. As he drew near, the picture came into focus: an elderly woman, tethered to her oxygen tank, on the porch of an old
farmhouse. Behind her, a small sliver of the house
stood intact. The rest was engulfed in flames.
Frightened and gasping, the woman couldnt
answer whether others were inside. Thats
when I heard the screaming, says Wade. Any
fire marshal will warn you against entering a
burning home without proper training and
equipment, but as another driver stepped up to
help the woman, Wade rushed into the blaze.
Stumbling through the smoke, he found a
young woman, panic-stricken and struggling to
carry two children. He scooped up the kids and
shepherded the woman toward the door as the
flames swallowed the hallway behind them.
Local media dubbed him a hero, but Wade
deflects: Thinking about the guys who actually
put out the fire, who go every day with no praise,
I just felt honored to be able to help them in
whatever small way I could. LILA BATTIS
TAKE SMART RISKS

`
STOP AND ASSESS

`
COMFORT VICTIMS
`
APPRISE RESCUERS
`
Before Wade pulled over,

others drove past the fire.
Its called diffusion of
responsibility: People
assume that someone
else will handle the situation. By stepping up,
you cue others to spring
into action as well, says
Pellegrino. Dole out
assignments to specific
people (You in the red
shirt, call 911) to ensure
clear communication.
Before he knew people

were inside, Wade realized he could help the
woman on the porch to
safety. If someones in
an unsafe place and you
can help them at minimal risk, we encourage
that, says Pellegrino.
But dont put yourself in
harms way. If you get
hurt, we now have two
victims, and that can
delay the rescue efforts.
Wade didnt just blindly

run inhe scanned the
scene and applied prior
knowledge. I saw how
the fire was burning and
knew I had about 30
seconds. With the age
and materials of the
home, I knew Id be able
to break through a wall.
Use your senses to take
stock, says Pellegrino. If
something doesnt look
right, trust your gut.
Once he helped the

family escape, Wade led
them to his truck and
waited with them for rescuers. Offer psychological first aid by helping
victims calm down until
police or EMTs take over,
says Pellegrino. People
who are minimally hurt
need attention and need
to be in a safe place,
andeven those who are
untrained can do that.
When firefighters arrived,

Wade filled them in.
They were ready to run
inside, so I went over and
told them everyone was
out of the house. Pay
attention to the situation
and any injuries, and
share that info with rescuers, says Pellegrino.
And before you leave,
give your contact info to
a police officer in case
the cops have questions.
PH OTO G R A PH BY B O B C R O S L I N
Illustration by BRAD MUTI
MANAGE A CRISIS
Jeffrey Pellegrino, Ph.D.,
a firefighter/EMT
andmember of the
American Red Cross
Scientific Advisory
Council, shares how.
LEAD THE CHARGE

`
P-38 Lightning GMT No. 9421: 44 mm, stainless steel brushed case, screw down crown &
caseback, anti reective sapphire crystal, bidirectional rotating bezel, GMT function for second
time zone, water resistant to 200 meters, black leather strap with steel signature buckle, and
Luminox self-powered illumination. Swiss Made.
A tribute to Lockheed Martins legendary twin-boomed WWII Fighter Jet.
The Luminox P-38 Lightning Series is part of the
www.luminox.com
facebook.com/Luminox
Collection.
The Best Glass for Guinness Drinkers
Guy Wisdom
Tk
Made in collaboration with craft brewers, this glass

is specially designed to highlight stout beers unique
coffeelike flavors. $25 for two, riedelusa.net
A friend told me hes

cheating on his girlfriend. I think its
pathetic behavior.
Do I tell him that?
JASON, PORTSMOUTH, NH
Not just yet. If you go

all Dear Abby on him,
hell think youre judging him (which you are)
and clam up. Instead,
think about why he told
you in the first place. Is
he bragging? Feeling
guilty? Unhappy about
something else? Be a
real pal and consider
what might be behind
the cheating. Ask like
youre worried about
him, not the poor girl
hes cheating on. Once
he knows youre on his
side, maybe hell let you
steer him straight.
JOE, TULSA, OK
Bless you, brother. Ive seen plenty of jerks in my bar.

And guess what? Everyone knows exactly who they are.
Theyre the guys sitting alone when I start pouring free
drinks a few stools down. So just ignore your boss. You
and the janitor both know hes an ass, but unfortunately,
sticking your neck out wont help. Just keep being a nice
guy, and the janitorplus your colleagueswill notice.
RAY, SALT LAKE CITY, UT
How old is the guy?

Fourteen? I guess you
already asked him to
knock it off and he
wont, so now its time
for Plan B: shame. The
next time he does this,
turn to your nearest
allyhopefully a more
mature colleague
and say, Hey, can you
believe Frank keeps
stalking my sister on
Facebook? What the
hell, right? Watch him
stammer out an explanation, skulk away, and
maybe even grow up.
SEAN, ORLANDO, FL
Bud, you may not realize it, but youre at the

start of a negotiation.
She opened high: She
wants you to bend to
her routine. So if you
counter with something
closer to yours11 p.m.,
saythen maybe you
two will settle somewhere in the middle.
That still puts you in bed
a little early, but now
shes going to bed late.
How to Comfort a Crying Woman
THE MANLY
ARTS
My coworker likes
to joke about my
sisters hot Facebook photos. How
do I shut him up?
Most Ph.D.s will tell you to resist your urge to always

solve a womans problems. Now heres confirmation,
from a real expert: Gretchen Rossi, former cast
member of The Real Housewives of Orange County, a
show thats seen its share of sobbing. A crying woman
just wants you to hear her out, says Rossi. Even if
her problems are wacky, she needs you to validate her
When I call my
buddy to hang out,
he brings his wife.
Can Iask him to
leave her home?
KEVIN, RENO, NV
No, you cant. Thats the

problem, you dope: Until
he got your call, your pal
had planned on spending the night with his
lady. And now he feels
bad sentencing her
to a night alone. If you
want some bro time, you

need to give him (and by
that I mean her) some
advance warning. Say,
Its been a while since
just the two of us went
out. Hows Friday? That
way she can line up
Prosecco night with her
girlfriends and hell be
freeand guilt-free.
Every time my dad

visits, he insists
on fixing things in
my apartment.
Why cant I get the
guy to relax?
TOMMY, ATLANTA, GA
Well, you could grab a

wrench and join him. My
old man was like yours
he had restless hands.
If he didnt have somewhere to be, he found
something to do. You
following? If you dont
want your dad greasing
the rusty hinges on your
screen door, then dont
make him sit around listening to them squeak.
Pick up tickets to a
game, book a tee time
whatever will make
him happy. Then you
can both relax, and you
might actually give him
some stories to share
when he goes home.
Follow Jimmys tips

on Twitter:
@MensHealthJimmy
feelings. So grab a box of tissues, have a seat, and let

her talk as long as she wants. Lightly take her hand
or rub her back as you offer reassurance, and once
the tears slow down, give her a hug. Now shes worn
out, so offer her a snack or some water, or even a
stiff drink. Follow up the next day with flowers or a
sweet text. With a nice guy like you looking after her,
she wont be sad for long. KRISTINE THOMASON
I L L U S T R AT I O N B Y M A R K T O D D
M I T C H M A N D E L (s t o u t g l a s s) , M i c h e l l e P e d o n e (J i m m y) , S t e v e G r a n i t z / G e t t y I m a g e s (J e n n i f e r A n i s t o n)
My boss is rude to our office

cleaning guy. Can I speak up
without overstepping?
My girlfriend goes
to bed at 9:30 and
really wants me
to join her. I cant
fall asleep that
early! Now what?
Its called compromise.

Plus, I dont know any
guy who couldnt use
a little more shuteye. If
you cant sleep, read a
bit. Itll open your mind
and close your eyes.
Saving People Money On
More Than Just

Car Insurance.
See how much you could save on insurance for

your truck, motorcycle, RV, boat and more.
geico.com | 1-800-442-9253 | local ofce

Some discounts, coverages, payment plans and features are not available in all states or all GEICO companies. Boat and PWC coverages are written through non-afliated insurance
companies and are secured through the GEICO Insurance Agency, Inc. Motorcycle coverage is underwritten by GEICO Indemnity Company. GEICO is a registered service mark of
Government Employees Insurance Company, Washington, D.C. 20076; a Berkshire Hathaway Inc. subsidiary. 2014 GEICO
THIS MONTH
Beat the heat by running cold water
over your forearms. Firefighters at a
blaze who tried a similar technique
for 15 minutes chilled out faster than
their peers did. When you need more
than just a splashand want to make
a splash with the kidssee Build
Your Own Water Park in this section.
Pull Off a Perfect Game
Line illustrations by TOBY LEIGH
Make the most of game day with help from Derrick Hall, president and CEO of the Arizona Diamondbacks.
Go Yard for Parking
Call Your Own Game
Eject a Foul Fan
Time Your Relief
Eat Like a Champ
Stadium lots can be pricey,

gridlocked, and still far off. To
find alternatives, the free Park
Whiz app (iTunes, Android)
can point you to game-time
deals at nearby lots. Or call
around to see if any bars or
restaurants are hosting pregame parties. Some let fans
park free, knowing theyll be
spending money, Hall says.
Face paint and a witty sign

arent enough to attract instadium attention. If you
want to be on TV or the Jumbotron, or get a pic with the
team mascot, hit Twitter. Most
teams have a special hashtag
for fans to use during play.
Cheer virtually, and include
your seat number. Or catch a
home run. Problem solved.
Overserved hecklers spoil

the sport, but now you can
safely call them out. Many
stadiums, such as Arizonas
Chase Field and Atlantas
Turner Field, allow you to discreetly text a complaint to
security. Check the stadiums
website and in-stadium billboards. Its like having a personal bouncer on demand.
That seventh-inning stretch

isbathroom rush hour. So
plan to hit the head between
the fourth and sixth innings,
when most people are still in
their seats. Time it so you
leave just before that final out,
and youll be back in your
seat with the least delay, Hall
says. And with far less slippery shoes too.
Salty ballpark dogs deliver

neither flavor nor satisfaction.
Scout for healthier options
with MLBs At the Ballpark app
(free; iTunes, Android). At
some stadiums, you can even
use the app to order and pay
ahead so you dont have to
stand in line. If you can, bring
water along to stay hydrated
and to justify that next round.
E D I T E D B Y PA U L K I TA
Strip Without Shame

Stay confident and let it all hang out almost anywhere with these
strategies from Brian Ferris, Ph.D., a North Vancouver psychologist and
self-esteem expert, and Robert Haase, L.M.P., who teaches massage
therapy nationwide. Read up. . .then strip down. But no selfies!
I N TH E B E D ROOM Worried that shes
judging your absor some other
part? Shes probably just as nervous
as you are. Stay in the moment by
focusing on sensations, like the smell
and touch of her skin. And tell her
she looks amazing. Shell remember
the passion more than what she sees.
AT TH E DOCS OFFIC E If the thought
ofbending over makes you clench
up, just remember: The doc has seen
worse. Ask questions (Which screening tests do you need? What can specific symptoms mean?) to distract
yourself enough to take the edge off.
ON TH E MASSAG E TABLE Can a rubdown trigger wood? Unlikely. While
most of us are hardwired to equate
touching with intimacy, a good massage therapist counteracts that with
professionalism and by warning you
before touching a semiprivate area.
Skip the happy ending joke.
RULE THE
BACKYARD
PART 1
TIDY UP YOUR BOWL
GOT TO SWAB THE LOO? DONT

BOTHER WITH STORE-BOUGHT
BOWL CLEANER. GO WITH
VINEGAR AND BAKING SODA,
WHICH COMBINE FOR A GUNKBUSTING REACTION, SAYS
MARTIN MULVIHILL, PH.D., A
RESEARCHER OF GREEN
CHEMISTRY AT UC BERKELEY.
SPRINKLE CUP BAKING SODA
AROUND THE INSIDE OF THE
BOWL, ADD CUP VINEGAR,
AND SCRUB WHILE THE EFFERVESCENCE DOES THE WORK.
1215
HANG A HAMMOCK
No need to schlep to the beach: In just a

few minutes, you can create a chill-out
spot right in your own backyard. Derek
Hansen, author of The Ultimate Hang:
An Illustrated Guide to Hammock Camping,
explains how to rig the perfect nappers
paradise. Put one up, and then rest,
daydream, and repeat. Youve earned it.
1 polyester or parachute-nylon outdoor

hammock (about 10' 5'), 2 polyester or
polypropylene webbing straps (each 4'
long with stitched eye loops on either
end), 2 climbing-rated carabiners,
travel pillow, towel
Rig Ropes
Control Comfort
Recline Right
Locate two trees with

sturdy trunks that are
atleast 6" in diameter.
They should be 12' to
15' apart; for most guys,
that distance is about
five comfortable steps.
Check overhead for
dead limbs or broken
branches that could fall
on you. You want sleep,
not a dirt nap.
Wrap each webbing

strap around a tree at
about head height to
create an anchor point:
Feed one end through
the opposite eye loop
and then pull the strap
tight to secure it. Now
use the carabiners to
clip the hammock to the
loops. It should hang
20" off the ground.
Your hammock should

slope downward at a
30-degree angle from
each tree. To test the
angle, form a finger
gun with your thumb
parallel to the tree. Your
thumb and index finger
should both touch the
strap. If the angle is too
steep, unhook the strap,
twist it, and reconnect.
Dont just lie in the center of the hammock.

Drape your body across
it diagonally with your
head on one side and
your feet on the other.
Itll help you keep your
back straighter, easing
pressure. Break out the
pillow and put a rolledup towel under your
knees. Nap-test often.
C o lor illus trations by PAU L B LOW
WHAT YOULL NEED
Seek Shade
SPONSORS OF
DEFYING GRAVITY
Just one more. Ok, ve more. Another ve for good measure.
This time its different. This time you aim to experience more.
This time you have a team behind you. Pushing you, driving
you and celebrating every burst, push and breath. We sponsor
you, our Champion-in-Training.
Nourish your goals. Realize results.
Join Team EAS and get your free kit.

EAS.COM/TEAM
THE BEST IS WITHIN
RULE THE
BACKYARD
PART 2
Outsmart Your
OfficeFrenemy
Defend your career with tips from Fathali Moghaddam, Ph.D.,
a professor of conflict resolution at Georgetown University.
BAN B.O. WITHOUT

DEODORANT!
FLUNKED A SNIFF CHECK AFTER

WORK? IF ITS NERVOUS SWEAT,
YOUR DATE MAY SMELL YOUR
ANXIETY, RESEARCH FROM
POLAND REVEALS. DITCH THE
UNDERSHIRT, WHICH CAN HARBOR STINKY BACTERIA, AND
SCRUB YOUR PITS WITH SOAP
AND WATER. OTHERWISE, JUST
SPRITZ ON SOME COLOGNE.
THE FRAGRANCE CAN INTERACT
WITH BODY ODOR, CREATING
A MORE PLEASANT COMBO, A
STUDY IN PLOS ONE FOUND.
K NOW TH I N E FR E N E MY To gauge your

colleagues trust, share some harmless but private way youve bent the
rules, like how you occasionally take
a personal day to golf. If the info
leaks to your other coworkers, its on.
WIE LD YOU R WOR DS If youre forced
to work together, deploy phrases
like We make a good team, which
encourages him to cooperate. Also
try something like Im on board
with that idea. It could be even better if... Youll seem more focused
on solutions than on fighting.
BUDDY UP TO THE BOSS Regularly
communicating with your superior
gives you more leverage. Dont whine
about your nemesis. Volunteer for
new projects as your boss dreams
them up. Youll look proactive (and
promotable) and ice the frenemy out.
BANISH THE BLOODSUCKERS
Biting insects can be a barbecue buzzkill. Joseph

Conlon, technical advisor to the American Mosquito
Control Association, and Daniel Kline, Ph.D., a
researchentomologist with the USDA, offer some
planet-friendly tactics to help you ward off pests.
Stage a Drought
Smoke Out Trouble
Blow Em Away!
Even a bottle cap filled

with water can be a
mosquito breeding
spot. Wipe down tables
and your grill after a
rain, and keep an eye
out for stagnant water in
random placesthat
tarp on the woodpile, a
planter tray, a cup or
bottle left outside. For
your trash can and recycling bin, use a drill with
a " bit to add drainage
holes in the bottom.
Mosquitoes hate citronella, but most candles

cant protect past a 5'
radius. Scented torches
are better because they
give off more smoke,
another pest peeve, for
a few more feet of coverage. If you just cant
stand the smell, then go
with a portable Thermacell outdoor lantern
($32, thermacell.com).
It releases allethrin, an
odor-free bug blocker.
Many pests are weak

fliers, so point a floor
fan toward the area
where your guests will
gather. If a fly sneaks
past, do this: Wait until it
lands, and then open
your hands and prepare
to clap about 8" above
it. As you clap, the fly
will sense the air disturbance and fly straight
up between your palms.
Wash your hands before
grabbing more chips.
we looked to the sky and saw a different way to purify water.

by vapor-distilling it, so its pure and crisp like from a cloud,
then adding electrolytes for a distinct taste.
oh, and we got some daydreaming done, too.
2014 glacau. glacau , smartwater , bottle design and label are registered trademarks of glacau.
what will you see when you look up?
drinksmartwater.com
inspired by the clouds
ADVERTISEMENT
RULE THE
BACKYARD
PART 3
Build Your Own

Water Park
Leave the overpriced kit at the storebuilding a slide is easy. Ken
Denmead, the author of Geek Dad: Awesomely Geeky Projects
and Activities for Dads and Kids to Share, shows you how.
WHAT YOULL NEED

Heavy plastic (6' 25'), 8 pool noodles (each 4' to 5' long), 1 roll of
sticky-back Velcro ("15'), scissors, hose (50') with sprinkler
attachment, 3 wire loop stakes (each " to "), 1 bottle of baby wash
(15oz), rope (" diameter and 8' to 10' long)
Pick Your Spot
Use Your Noodles
Fortify the Walls
Bypass the steep hillsyou

want a rush, not a wreck.
Look for a gentle, grassy
slope within hose length of
your house. (Hint: Skip
mowing the week before.)
Leave at least a 5' clearance
on all sidesthat way youll
prevent painful wipeouts.
Assemble the underside

ofthe slide first. Unroll the
plastic and arrange your
pool noodles in a line along
each long side. Keep a few
inches between each noodle end and position them
just a few inches from the
tarp edge, like lane markers.
Pull the plastic up and over

the noodles, and place 2"
Velcro strips at 6" intervals
to keep the noodle casing in
place. Roll each noodle over
about a quarter turn more
tosecure the side walls. Flip
the slide over completely.
Now you have guardrails.
Make It Rain
Lube the Runway
Rinse and Repeat
Place your sprinkler a few

feet from the side of the
slide, about halfway down,
and adjust the settings so
the spray will hit the entire
length of the plastic. Secure
the hose with loop stakes so
no one trips over it. Turn it on
and soak the splash zone.
For a faster ride, dribble a

line of baby wash down
the middle of the slide. This
will make the chute more
slippery. Another idea for
super speed: Have one kid
hold the rope while another
kid runs alongside the slide,
towing the slider along.
When you are finished,

hang the hose on a nearby
tree or fence to create an
outdoor shower for rinsing
off. Then dont clean up.
Seriously. Do. Not. Bother.
Leave the rest of the work
for the morning. Plastic rolls
up more easily when its dry.
CRISP LIKE AN APPLE . BREWED LIKE AN ALE .
Style
BY
SANDRA NYGAARD
PHOTOGRAPHS BY
AARON RICHTER
CLEAN
UP YOUR
LOOK
NOSWEAT
SUMMER
LOOKS
Wanting comfort
isnt an excuse to
be sloppy. Beat the
heat with style.
AS SOON AS SUMMER HITS, MANY
J. PRESS YORK STREET SHORTS, $175

GENTS SHIRT, $59. VANS SHOES, $47
VINT AND YORK SUNGLASSES, $129. JACK +
MULLIGAN BAG, $105. TIMEX WATCH, $45
A fitted T-shirt makes

your biceps pop. The
sleeve should start at
the edge of your shoulderlike a dress shirts,
says Josh Reed, founder
of Gents. But if it rides
up in front when you
cross your elbows, go
asize bigger.
Choose Cooler
Cargo Shorts
To modernize the classic cargo style, opt for a
sleeker cut, says Frank
Muytjens, head of
menswear design at
J.Crew. The fit should
be closer to your body
for a clean, slim silhouette. As for length, you
want the shorts to fall
right above your knee.
Join a New Band

For the price of a few
iced mochaccinos, you
can dress your watch
for theseason.
J.CREW (PATTERNED), $20 EACH

HOOK + ALBERT (SOLID), $95 EACH
S t y l i n g : S a n d r a N y g a a r d , g r o o m i n g : L a u r a S h e l l e y / C o l o r s c i e n c e / E x c l us i v e A r t i s t s; T R AV I S R AT H B O N E (w a t c h s t r a p s)
men turn off their fashion sense

to stay cool. And thats a mistake,
says Megan Collins of Style Girlfriend, a website devoted to helping men dress better. In summer,
many guys are thinking only about
being comfortable, she says, and
they let their style slide. Heres
the challenge: How do you stand
out when every guy wears the same
comboT-shirt, shorts, and flipflops? Look for lightweight fabrics
and slimmer-fitting designs. You
can feel just as cool in a linen button-down as you do in a T-shirt,
says Collins. The same goes for
footwear: Upgrade your flip-flops
to a pair of slip-ons. Use the advice
on the next few pages to take bold
steps (see: Hawaiian shirts) so
youll never blend into the crowd.
Upgrade Your
T-shirts
TRAIN
HARDER
DRY
FASTER
R I S E TO A N E W L E V E L O F P E R F O R M A N C E
WITH
C H A M P I O N V A P O R .
D E S I G N E D TO D RY FA S T E R A S YO U R B O DY H E AT
R I S E S S O YO U C A N A LW AY S K E E P YO U R CO O L .
VISIT CHAMPIONUSA.COM/VAPOR
2 01 4 H A N E S B R A N D S I N C . A L L R I G H T S R E S E R V E D.
Style / No-Sweat Summer Looks
Create Some
Cap Space
KEEP
YOUR
COOL
KEEP UNDERSHIRTS UNDERCOVER
The undershirt is your outfits unsung hero.

It does the dirty work of absorbing sweat to
keep you feeling fresh. And if youre wearing
it right, no one will be the wiser, says Gents
founder Josh Reed. A crewneck, V-neck, or
tank should not be visible beneath your shirt,
he says. Heres your undershirt cheat sheet.
CREWNECK
V-NECK
TANK
ABSORBS
SWEAT. . .
TOTALLY
IT COVERS
YOUR ARMPITS
AS WELL AS
HOT SPOTS ON
YOUR BACK
AND CHEST.
ADEQUATELY
IT ABSORBS
MOISTURE ON
YOUR BACK,
UNDERARMS,
AND LOWER
TORSO.
MINIMALLY
NOT ONLY ARE
YOUR ARMPITS
EXPOSED, BUT
THE FINE FABRIC ABSORBS
SWEAT POORLY.
IDEAL
PAIRING
A CREWNECK
KNIT OR A TIE
AND DRESS
SHIRT THAT
YOU INTEND
TO KEEP BUTTONED UP.
A V-NECK KNIT
OR A BUTTONFRONT SHIRT
THAT YOU
PLAN TO WEAR
SLIGHTLY
UNBUTTONED.
A SLEEVELESS
SHIRT: ONLY IF
YOURE GOING
TO THE BEACH,
WORKING OUT,
OR STARRING
IN GREASE.
LOW, AS LONG
AS YOU PAIR
YOUR COLORS
WISELY: DONT
WEAR A DARK
TEE UNDER A
LIGHT SHIRT.
LOW, AS LONG
AS THE V DOES
NOT SCOOP
TOO DEEPLY
BELOW YOUR
NECKLINE.
HIGH. SAVE IT
FOR THE GYM,
UNLESS YOU
ARE A GUY
WHO DOESNT
PERSPIRE
VERY MUCH.
STYLE
RISK
Baseball caps never go

out of fashion, but they
should be deployed the
way pinch hitters are
sparingly. What you
need are utility players
like straw fedoras and
porkpies to add some
flair while keeping the
sun out of your eyes,
Collins suggests. They
look more consistent
with less sporty outfits.
Steer Clear of
aTropicalStorm
You dont need to have
pineapple-size cojones
to pull off a Hawaiian
shirt. Just pay serious
attention to the print
and fit, says designer
David Hart. Stick to
slim bodies, narrow
sleeves, and classy,
old-school prints: Think
native fish, hula girls,
Hawaiian flowers, or
even pineapples.
Throw Chinos
a Changeup
Heres an easy way to
stand apart from the
minions: Cuff em. It
breaks up the silhouette and adds instant
edge, says J.Crews
Muytjens. Roll the cuffs
of slim chinos twice
or once, and then again
just in the front for a
messier effect. Only
your ankle should
show, Muytjens says.
Add Finishing
Touches
Icons by GIO PASTORI
BANANA REPUBLIC SHIRT, $70; HAT, $45

ORIGINAL PENGUIN CHINOS, $89. CONVERSE SHOES, $60
MIANSAI LEATHER BRACELET, $78; ROPE BRACELET, $95
Subtle accessories
like a necklace that
peeks out from beneath
your tee or a short,
curated stack of wristbandscan help you
stand out. Just dont
overdo it or youll draw
comparisons to Captain
Jack Sparrow. Two
bracelets should do it
especially when paired
with a watch.
WOMEN COME. WOMEN GO.
BUT GREAT SOCKS

STICK AROUND.
12
Looking for true love? Get a pair of Gold Toe socks. For more than 80 years, men
have been smitten with their exceptional durability. We knit each pair to last, with
specially reinforced heels and toes. Flattened toe seams make them extra comfortable.
Add in patterns and styles to complement any wardrobe, and youve got a love
affair for the ages. Gold Toe. Style that lasts. To learn more, visit GoldToe.com
Style / No-Sweat Summer Looks
MASTER THE
HALF WINDSOR
Step Up Your Game

When selecting your go-to summer
shoes, look for bolder textures (like
woven straw or suede) and pops of
color (like orange or white).
AFTER HOURS
STEAL
SPLURGE
SING
THE
BLUES
Knotting a lightweight
cotton, knit, or linen
tie can be tricky. Add
some heft with a half
Windsor knot, suggests
designer David Hart.
1 DRAPE THE TIE AROUND YOUR

NECK, MAKING SURE THE WIDER
END FALLS ABOUT 12 INCHES
BELOW THE NARROW END.
TRETORN, $75
GUCCI, $425
2 CROSS THE WIDER END OVER
THE NARROW END.
OFFICE
STEAL
SPLURGE
3 LOOP THE WIDE END AROUND

THE NARROW END AND LIFT IT UP.
COLE HAAN, $198
TODS, $575
4 PULL THE WIDE END THROUGH

THE GAP BETWEEN COLLAR AND
TIE; MOVE IT OFF TO THE LEFT.
Put a Sock in It
Going sockless looks cool, but your
sweat-soaked feet will feel anything
but. Instead, wear a no-show liner,
suggests designer George Esquivel.
Wear liners with heel grips and reinforced toes (below) to avoid slippage.
5 NOW PLACE THE WIDE END

ACROSS THE NARROW END IN
ALEFT-TO-RIGHT DIRECTION.
ABOVE: 2(X)IST SOCKS, $10. RIGHT: BANANA REPUBLIC JACKET, $325; SHIRT, $70
A|X ARMANI EXCHANGE JEANS, $98. JOHNSTON & MURPHY SHOES, $140
ERNEST ALEXANDER TIE, $65. NAUTICA BELT, $40. TIMEX WATCH, $60
90 MENSHEALTH.COM | June 2014 For more info on these items, see page 171.
7 WITH BOTH HANDS, TIGHTEN

AND ADJUST THE KNOT.
T R AV I S R AT H B O N E (s h o e s , l i n e r s) , G I O P A S T O R I ( i l l u s t r a t i o n s)
6 BRING IT UP THROUGH THE

GAP AGAIN AND DOWN THROUGH
THE KNOT IN FRONT.
EVENTS &
PROMOTIONS
STYLE MEANS NOTHING,

UNLESS ITS PERSONAL
Unsurpassed custom style goes like this: You meet
one of our thousands of certified J.Hilburn Personal
Stylists. Youre precisely measured and a style is
defined exclusively for you. Then garments made
from the finest fabrics in the world are delivered
directly to your door.
Your fit. Your look. Your own personal stylist.
jhilburn.com
TASTES LIKE
REAL BREWED TEA
BECAUSE IT IS
THE BEST SOCKS ON TWO FEET

FROM GOLD TOE
For Fathers Day give the best gift on two feet. Gold
Toe socks are the perfect gift, available in so many
styles and colors to match his wardrobe, Dad will be
sure to enjoy them more than a tie. Find a pair to suit
his needs at
www.goldtoe.com/MH
You cant fake the taste of real

tea. Thats why Pure Leaf starts
with the finest ingredients and
adds no preservatives. Our tea
leaves are selected at their peak
in countries like Indonesia, India,
Africa and South America. The
result is a refreshing real brewed
tea with perfectly balanced
aroma, body and flavor.
PureLeaf.com
Fatherhood
Parenting is a minefield. Avoid these wrong

g
moves, and youre halfway to being a great dad.
ad.
PHOTOGRAPHS BY
LEVI BROWN
WHAT MAKES A SUCCESSFUL PARENT? I THOUGHT IT
would be simple: Id imagine what my parents mig

might
have done and do the opposite. It doesnt work, bu
but if
you have kids, you know that. Parenting, Ive found,
foun is
like that Kobayashi Maru test in Star Trek:
Trek: anoano-win
situation that reveals your character more than it test
tests
your intellect or tactical skills.
You will screw up, and your mistakes will aaffect your
you
kids in ways you cant anticipate. But unlike tthe Star
Trek simulation, which is rigged to destroy everyone,
e
parenting allows do-overs. Not only can you learn from
your own mistakes, but you can also learn from the
collective fuck-uppery of every dad whos ever lived.
P ro p s t y l i n g: M e g u m i E m o to/A n d e r so n H o p k i ns
6 EASY WAYS
TO SCREW UP
P
YOUR KIDS
BY
LOU SCHULER
With the never-bitter, silky-smooth taste of DOVE

Dark Chocolate, theres no reason to be afraid of the dark.
Its not just dark. Its DOVE.
UNWRAP YOUR DARK SIDE

facebook.com/dovechocolate
/TM trademarks Mars, Incorporated 2014
Fatherhood / 6 Easy Ways to Screw Up Your Kids
SCREWUP 1
Youre obsessed with getting your

kid into Harvard.
Drug use. Petty crime. High rates of anxiety and
depression. Thats what Arizona State psychology professor Suniya Luthar, Ph.D., expected to
discover when she set out to study the children
of impoverished families 20 years ago. And she
found it. Problem was, she found even more of it
in the affluent kids she used as a control group.
Luthar has been studying the high-achieving
offspring of high-achieving parents ever since,
and each new finding worries her more than the
last. The kids who have the most going for them
are at the highest risk. The problems come when
they feel that their parents will be disappointed,
Luthar says. Their sense of self-worth gets tied
up in an inextricable way with not failing.
KNOW WHAT NOT TO DO Sure, a father should
`
challenge his children to rise to their potential.
But thats a small step away from showing disapproval when they dont excel. Even a raised eyebrow can convey it. Sometimes you dont even
realize youre doing it, Luthar says. Moreover,
your disappointment may be echoed by teachers, coaches, and peers. If a child feels criticized
and made to feel like a failure, and this happens
on a regular basis, thats a sure sign of danger.
WASTED EFFORT?
Expecting stardom
is a sure way to
discourage a
childs efforts.
SCREWUP 2
Youre rude to the overworked

waitress at Ruby Tuesday.
You can lecture all day about manners and treating people with respect, but if your actions contradict your words, your credibility shrivels.
Our kids watch us and our attitudes, Luthar
says. I remember one kid saying, Dads tone of
voice changes when hes talking to somebody at
work. There are many cases where the parent
has a work self thats different. Kids notice.
LEVEL UP The kids who say their parents value
`
success over decency are the ones who get in
trouble, Luthar says. Connect your words with
WHAT MY POP
TAUGHT ME
Chris Cuomo,
anchor of CNN
New Day and
father of three,
recalls the lessons
he learned from
his dad, Mario,
the former New
York governor.
1 / ITS OKAY TO
ASK FOR HELP
2 / WORK HARD
AT EVERYTHING
3 / LISTEN TO THAT
VOICE INSIDE
4 / DONT WALLOW
IN SELF-PITY
5 / ALWAYS SHOW
COMPASSION
While my father was

governor, I grew from
a 12-year-old kid to a
23-year-old adult. The
slightest guidance can
lead to success, hed
say, so theres no reason to be stubborn if
youre stuck. Find someone with knowledge
and hope you can benefit from it. And I could
always turn to Pop.
Pop viewed hard work

as a requirement, not
an extra. The only time
you should be down
on yourself, hed say,
is when you fail to put
in the hours to make
a difference. And that
effort should apply to all
areas of life. Your work
is just a vanity exercise
if itsat the cost of your
familys happiness.
Follow your gut, not a

fad or a friend. This can
mean doing something
unpopular. Pop insisted
that many situations
had no right answer
you could go either way,
and it was up to you.
Hed listen and feel out
options with me. But
the guidance was clear:
Consider all choices,
and do the right thing.
Trouble will come, hed

say. You will fail. You
will be treated unfairly.
You cant control that,
but you can control
how you handle it. Pop
would deal with a setback, loudly or quietly,
and then quickly set
about resolving the situation. Dwelling on a
bad break doesnt help
anything or anyone.
This was his lesson for

alifetime: Dedicate your
energies to something
bigger than yourself.
Pop explains his religion
in a single word: love.
Money creates opportunity, he says, but all
that matters is what you
use it for. If you make
life about your appetites, you will always be
hungering for more.
Two
blades,
because
theres only
one of you.
2X THE PRECISION
2X THE CUTTING ACTION
FOR
MEN
Be the better man.

Be the confident man.
ConairForMen.com
2014 Conair Corporation
Fatherhood / 6 Easy Ways to Screw Up Your Kids
actions. Stop to help a stranger. Show sympathy

for people who are worse off. And treat people
with respect when you have nothing to gain.
SCREWUP 3
Go noncompetitive: Cycling and running

groups improve cardiovascular fitness, while
martial arts, yoga, and dance develop balance
and coordination. Boy Scouts still go hiking and
camping; Girl Scout camps are often open to
nonscouts. Or just go for a family walk or swim.
You think your kid is the next

Bryce Harper.
When your son hit that shot over the left fielders head, in your mind he became a prospect, a
future pro, or at worst a scholarship athlete.
As parents we become very vulnerable when
we begin to look at sports as some kind of career
path or an activity that has some big payoff at
the end, says Mark Hyman, a lawyer and assistant professor of sports management at George
Washington University whos written three
books about youth sports. Youre vulnerable to
making some big mistakes.
The biggest mistake is pushing a child into
year-round training and competition for a single
sport. Youre creating barriers that prevent kids
from becoming the best athletes they can be,
Hyman says. They get injured or want to quit
before theyre near their potential.
REGAIN YOUR PERSPECTIVE Hymans take: Too
`
often, youth sports programs exist to separate
parents from their money without concern
for the needs or interests of the participants.
Remember that kids play to have fun, to be with
friends, or maybe just because they like the
uniforms. Exceptional athletes go on to excel
anyway, Hyman points out. They dont need
to be treated as professionals from age 7 or 8.
INTENSE TRAINING MAKES

SOME KIDS QUIT BEFORE
REACHING THEIR POTENTIAL.
SCREWUP 4
You let your kids quit everything.
Dont look at social media as a perpetual orgy of

bullying, stalking, and naked selfies, says Danah
Boyd, Ph.D., author of Its Complicated: The Social
Lives of Networked Teens. Parents dont realize
that young people are using social media as a
primary place to hang out, she says. The kids
are trying to connect with people they know
from school, from church, from summer camp.
True, you find cruelty you wouldnt have seen
before the Internet. But learning to cope with it,
Boyd says, can teach kids important skills.
BUILD A FOUNDATION OF TRUST How do you
`
establish and maintain trust in a wired home?
Boyd proposes the cool adult solution. Have an
adult your kids are comfortable withan aunt,
an uncle, a coachconnect with them online. If
they slip outside boundaries, youll hear about it.
SCREWUP 6
Your marriage makes the ones in

(BNFPG5ISPOFT look healthy.
Conflict at home can have a lasting effect. In a
British study, brain scans of teens exposed to
prolonged discord at young ages showed reduced
gray matter in the cerebellum vermis. This same
pattern is also seen in patients with depression,
anxiety, ADHD, autism, and even schizophrenia,
says lead study author Nicholas Walsh, Ph.D., a
psychologist at the University of East Anglia.
That doesnt mean family turmoil causes
those disorders or that isolated squabbles shrink
young brains. But when a messy marriage affects
the daily dynamics of your householdeven if
you never actually argue in front of the kidsit
just might lead to real and lasting damage.
KEEP HOME A HAVEN You cant shield your kids
`
from all conflict. In fact, Walsh says, kids who
are mildly stressed or challenged when growing up perform better academically. But while
youre working on your marriage problems, try
to promote a family climate thats as warm as
possible, he says: Kids need a supportive, stimulating environment in which to develop the
healthy habits and skills theyll need later in life.
Which brings us back to this: Parenthood is
set up for you to fail. You will, repeatedly. But
human bodies and brains are resilient. Theres
no universal parenting approach to anything,
says Boyd, the social media expert. You have to
figure out what works in your house. As every
Star Trek fan knows, just because the future is an
undiscovered territory doesnt mean it cant be
better than the one youre in now.
THE BEST THINGS TO

SAY TO YOUR CHILD
Praise can backre if its

focused on intelligence or
skill. Heres the smarter
approach, says Carol Dweck,
Ph.D., a professor of psychology at Stanford University and
the author of Mindset: The
New Psychology of Success.
YOUR SON DOESNT MAKE THE CUT
FOR THE TRAVEL TEAM.
What can you work on?
If your son doesnt know, have him
ask the coach. Now hes showing the
coach that hes interested in getting
better, and hes receiving information
about how to improve, says Dweck.
YOUR DAUGHTER IS REJECTED BY

EVERY ELITE SCHOOL ON HER LIST.
You dont have to go to Harvard,
Stanford, or Yale to make a tremendous contribution.
The point of her life is not college,
Dweck says. Its what she does later,
with the knowledge and skills she
picks up in school, at work, and in life.
YOUR KID TRIES TO REPAIR HIS BIKE

BUT JUST MAKES IT WORSE.
Thats nothing. Waitll you hear
what I messed up today.
Some kids have what Dweck calls a
fixed mindset. They think mistakes
mean theyre not good at it. They
end up avoiding challenges. Parents
can help them understand the value
of mistakes by sharing their own and
framing them as keys to success.
YOUR DAUGHTER ACES HER

ALGEBRA TEST.
Nice work! Whats coming up?
The best praise focuses on process,
not results. Same goes for the kid
whos struggling. Its always about the
next step. Its a value system youre
communicating, Dweck says. Nothing you do now tells us what youre
capable of doing later, if you go at it
with passion and commitment. L.S.
Illustration by MIGUEL PORLAN
This is the flip side of the sports dad derangement syndrome: In a Finnish study, kids with
the best speed, agility, and dexterity did better in
math and reading their first few years in school
than kids who hadnt developed these skills.
Granted, the study didnt show cause and
effect. But the CDC says school-age kids should
exercise at least an hour a day doing a variety of
activities. And the American Academy of Pediatrics recommends limiting screen time to no
more than two hours a day for kids older than 2.
GET A MOVE ON Organized sports are still the
`
best way for kids to play at full speed while developing all-around fitness. But kids may get the
message from parents that if theyre not stars,
theres no reason to continue, Hyman says. He
notes that the peak age for sports participation is
11, and 70 percent of children are finished by 13.
So how do you encourage them to stick with it?
SCREWUP 5
You let them post on Instagram,

and then you stalk them.
Weight Loss
BY
MARIA MASTERS
WHOS MAKING YOU FAT?

Meal myth: You alone are responsible for how much you eat.
New science: Your tablematesreal or on a TV screenplay
a big role in whether you pack in nutrients or pack on pounds.
YOURE INVITED TO EAT LUNCH IN A ROOM WITH
one other person in it. That person has been told

by researchers what and how much to eat, but
you dont know this. At the end of the meal, youre
asked this question: Why did you choose to eat
as much as you did? If your answer is I ate what
Iwanted to or I ate until I felt full, then youre
not as intuitive as you think you are.
Our study participants assume that they eat
out of free will, says Sarah-Jeanne Salvy, Ph.D.,
a research associate professor at the University of Southern California. They dont realize
theyre influenced by what other people eat.
Other social, environmental, and societal
cues also prod you to eat more. Part of the
reason youre susceptible, explains Salvy, is that
you can conform socially and convey your selfimage through your eating habits. This plays out
subconsciously 24-7 and can influence almost
every food decision you make. When youre on
autopilot and eat mindlessly, its dangerous,
says Brian Wansink, Ph.D., a professor at Cornell
University who researches weight loss. Heres
how to maintain control at every meal.
PHOTOGRAPHS BY
JOYCE LEE
1 2 3
DANGER ZONE
DANGER ZONE
DANGER ZONE
With Buddies at a Bar
Out on a Date
Alone, Watching TV
Sure, youre your own man, wellinformed and sensiblejust not

around your pals. U.K. research
suggests that guys can consume
almost 20 percent more calories when they eat with same-sex
friends than when they dine solo.
Its about what others are doing,
says Salvy. If your crew is eating wings and nachos, chances
are youll do the same. Guys also
tend to be competitive, even with
wings. Nobody wants to be the
slow one in the group, so you try
to keep up, says sports nutritionist Chris Mohr, Ph.D., R.D.
ESCAPE IT Before the waiter even
`
appears, mention that you want the
grilled chicken salad. Some friends
may rib you; others will consider
emulating you. Making public
your decision to eat healthy is the
first step to changing your behavior and perhaps that of the guys
around you, Salvy says. Instead of
eating mindlessly, youre helping
your companions to stop and think
before ordering five baskets of
wings or a bucketload of nachos.
Resist the primal urge to order

the 24-ounce steak. A study from
Indiana University of Pennsylvania found that men who dined with
women purchased an average of
1,141 calories worth of food, versus 900 calories when they ate with
guys. Men may be trying to prove
their masculinity around women
by buying more calories, says study
author Marci D. Cottingham, Ph.D.
ESCAPE IT Order with your brain,
`
not your testosterone. At Ruths
Chris Steak House, the Petite Filet
without butter is 340 calories,
while the Cowboy Ribeye clocks
in at 1,690. Sure, youre a cowboy,
but try sharing an entre with your
date and adding a salad. Theres
something sensual about sharing
food, says Dawn Jackson Blatner,
R.D., author of The Flexitarian Diet.
And it never hurts to go romantic: People who eat in restaurants
that have dim lights and soft music
consume fewer calories than those
eating in the bright glare typical
of many franchises, according to a
study in Psychological Reports.
Eating while watching the tube

can be even more perilous for your
belly than eating at the bar with
your buds. One study from UMass
Amherst found that chowing down
in front of the TV can bump up
your intake of high-calorie fare by
as much as 71 percent. Even worse:
Your brain subconsciously associates food with screen time, so
you train yourself to crave calories
when you sit on the couch, says
Blatner. Soon youll find yourself
scarfing out of habit, not hunger.
ESCAPE IT First, turn off those
`
distractions. Then savor your
food; this improves satiety, Mohr
says. And always ditch the to-go
containers in favor of real plates.
Cornell researchers found that
paper plates and plastic cups make
people feel as if theyre eating
snacks, so they may be more likely
to have a real meal later. If you
must snack in front of a screen,
eat pistachios. Breaking open the
shells slows you down and leaves
a visual reminder of how much
youve already eaten, Mohr says.
FAT FIGURES
Seemingly minor food

decisionslike where, when,
and how fast you eatcan
snowball into belly fat fast.
THE TELEVISION EFFECT

Eat just two meals a week in front of the TV, and you may pack on 10 pounds in a
year. The reason: The tubes presence can bulk up your calorie intake by a couple
hundred each time. The effect applies to other screens too, like computers, says
Dawn Jackson Blatner, R.D. If youre distracted while eating, your waistline is at risk.
MAC AND CHEESE
PIZZA
+71%
LISTENING TO MUSIC
347 CALORIES
IN FRONT OF THE TV
593 CALORIES
Sources: Physiology & Behavior
+34%
LISTENING TO MUSIC
720 CALORIES
IN FRONT OF THE TV
964 CALORIES
Physiology & Behavior
Weight Loss / Whos Making You Fat?
4 5
DANGER ZONE
At Home with Family
At a Social Event
Being home doesnt seem all that

dangerous: Youre cooking and
serving, eating at the table, and saving leftovers. But none of that helps
if you can easily reach for seconds.
A Cornell University study found
that men who set serving bowls on
a side counter consumed up to 35
percent less than those who put
the food on the table, within easy
reach. The less effort we expend,
the less we keep track of our eating.
ESCAPE IT Leave the family-style
`
pasta and chicken platters in the
kitchen; bringing them to the table
makes second and third helpings
too easy, says Blatner. Also, make
a pact with yourself to eat only
whats on your own plate. (In other
words, keep your mitts off your
kids and wifes plates.) Finally, try
to orchestrate meals so the healthiest items are served first. Yes, starting with salad is always smart. In a
study from the University of Leeds,
England, dieters who began a meal
with a salad consumed about 20
percent fewer calories than those
who began with garlic bread.
You can speak your mind around

your buddies, but some situations require more subtlety. In
fact, eating healthy can be socially
awkward. In a study from the University of Scranton, participants
were asked to rate characteristics
of people who ate either pie or oatmeal for breakfast. The pie eaters
were perceived as more humorous
and less boring. Showing more
self-control than otherseven if its
just making healthy food choices
can increase the chances of a relationship conflict, says Julie Exline,
Ph.D., a psychology researcher at
Case Western Reserve University.
ESCAPE IT People pleasers need
`
to be especially aware, says Exline.
You may go out of your way to eat
more than you normally would in
order to make others feel comfortable. Try this bait-and-switch tactic: Compliment the food and talk
about how great everything looks
while filling your plate with healthy
options, like produce and protein.
It will seem more like youre indulging and not counting calories.
THE COMPANION INFLUENCE
THE AUTOPILOT TRANCE
THE SPEED TRAP
THE SUPERSIZE SABOTEUR
When you snack with a buddy, youre

likely to consume more cookies and
crackers than you would if you eat with
a romantic partner.
By being more aware of the number

of food and drink decisions you make
every day, you can become more
vigilant about your food choices.
Slow down: If you pound your pasta

quickly (in nine minutes, say), youll
eat more than folks who are dining at
a more relaxed pace (22 minutes).
When you eat out of a larger container, youre likely to consume more,
even if the actual amount of food is
the same in both containers.
RELATIONSHIP EFFECT ON SNACKING
DAILY FOOD AND DRINK DECISIONS
TIMING EFFECT ON CALORIE CONSUMPTION
SERVING SIZE INFLUENCE ON M&MS INTAKE
+59%
WITH A PARTNER
44 GRAMS
WITH A MALE FRIEND

70 GRAMS
Sources: Appetite
+16X
PEOPLES GUESS
14 DECISIONS
Environment and Behavior
ACTUAL NUMBER
227 DECISIONS
+11%
SLOW EATING
805 CALORIES
FAST FILL-UP
893 CALORIES
Journal of the Academy of Nutrition and Dietetics
+129%
SMALL BOWL
155 CALORIES
Appetite
LARGE BOWL
354 CALORIES
Prop st yling: Karin Olsen, wardrobe st yling: Karen Schijman/Berstein & Andriulli, manicure: K im Chiu/Mark Edward Inc; illustrations by +ISM
UNHAPPY ENDING
Resist the
temptation to
impress your
sweetie pie
with your huge
appetite.
DANGER ZONE
LOSE YOUR GUT

IN RECORD TIME.
Exercise for as little as

20 minutes just once or
twice a week and lose 20,
30, 50, or more pounds in as
many days, all while getting
into the best shape of your
life. Anyone can do it using a
little-known tness technique
called negative-accentuated
training, which activates your hormones to turbocharge fat loss
and muscle growth. In The Body Fat Breakthrough, legendary
exercise scientist Ellington Darden, PhD, offers his revolutionary
plan to speed you to a leaner, harder, more sculpted body!
Follow us @RodaleBooks on
/IncredibleEdibleEgg
Brought to you by Americas egg farmers.
rodalebooks.com
202623901
ON SALE NOW WHEREVER BOOKS AND E-BOOKS ARE SOLD
Health
WHERE SKIN
CANCER
IS HIDING
To beat melanoma, you need to look
in some strange places.
BY
PAIGE FOWLER
NAVEL-GAZING MAY BE A WORTHWHILE PURSUIT AFTER ALL. JUST ASK VIVIAN
Bucay, M.D., a San Antonio dermatologist. In 2006, at age 45, she noticed
a patch of dry, white, flaky skin on her belly button that didnt wash away.
Curious, she took a biopsy of some flakes, expecting psoriasis, or eczema at
worst. She was shocked when the pathologist called with the test results:
melanoma. Further tests revealed that the cancer had spread to her lungs.
Dr. Bucays chances of survival were so lowjust 3 percentthat she
entered clinical trials for an experimental treatment. The long-shot gamble paid off: Shes been cancer-free for seven years. Today, shes warning
the rest of us that what happened to her was no fluke. About 50 percent of
melanomas dont start as a preexisting mole that changes, Dr. Bucay says.
Heres another sneaky thing about melanoma: It can lurk in unlikely
places, even on your nails and in your eyes. Yes, this is one mean disease.
But while Dr. Bucay needed luck to survive it, you dont have to cross your
fingers: Turn the page for this summers most essential beach reading.
Jan Willem Scholten/Galler y Stock
EVENTS &
PROMOTIONS
HAVE YOU FOUND YOUR BALANCE?
ULTIMATE ENDURANCE AND

RECOVERY AGENT
AMINO X is your around-the-clock endurance and
recovery agent. Fight fatigue during training, ignite
the repair process post-workout, and minimize muscle
breakdown throughout the day with this caffeine-free
formula packed with BCAAs and EAAs. AMINO X
makes your best even better.
Every delicious Balance Bar Dark bar is certified

gluten free, made with 100% Rainforest Alliance
Certified cocoa and provides 40-30-30 balanced
nutrition for lasting energy. Find your Balance.
www.Balance.com
www.bsnonline.net
BECOME THE 2014

ULTIMATE MENS HEALTH GUY
In 2014, Mens Health and Kenneth Cole Mankind
fragrance are teaming up to head across America in search
of the Ultimate Mens Health Guy. And its not all about
abs. Were looking for a guy who is fit, healthy, driven and
giving. The winner will be our November
cover guythats right the COVER.
If youve got what it takes visit
www.menshealth.com/guysearch
to enter now!
MANKINDFRAGRANCE.COM
BE THE EVOLUTION
NO PURCHASE NECESSARY TO ENTER OR WIN. Void where prohibited. Contest runs 3/15/14-06/15/14. Must be 18 or older
and legal resident of 49 US or DC (excludes AZ & PR) or Canada (excludes Province of Quebec). Winner selected based on 35%
Physically Fit ,25% Live a Healthy Lifestyle, 20% Giveback to Family/Friends/Community/Society , 10% Professional Success
,10% Readers Choice. For the Official Rules, www.menshealth.com/GuySearch.Sponsor: Rodale Inc., 400 S. 10th Street,
Emmaus, PA 18098-0099.
MHURB.COM
COMPETING
This year Urbanathletes will set new

standards of what it means to be t,
while giving back to the causes that
matter most. Here are some of our
favorite give-back moments from 2013.
FOR A CAUSE
MENS HEALTH MISSION
Mens Health is a proud supporter of the Challenged

Athletes Foundation (CAF), which provides opportunities
and support for people with physical disabilities so they
can pursue active lifestyles through physical tness and
competitive athletics. To date, Urbanathletes
have raised more than $280,000 for CAF
through generous donations and
fundraising efforts.
Learn more at CAF.org
URBANATHLON
AGENCY CHALLENGE
>>>
250+ advertising agency employees

competed for ultimate bragging rights and
the chance to win a free ad in the magazine
to benet the charity of their choice.
VP/Publisher Ronan Gardiner and Alice Yom,

Neil Slotterback, and Patrick Rice of Butler,
Shine, Stern & Partners and Team BSSP won
the San Francisco competition with a time of
1:34:37, donating their page to raisetheriver.org.
>>>
VP/Publisher Ronan Gardiner and Jacob Garber,
Allison Newman and Arie Hefter of Carat and
Team You Just Got Third Party Served won
the New York competition with a time of 1:22:40,
donating their page to water.org.
#MHURB
Health / Where Skin Cancer Is Hiding
Your Back
Theres nothing quite like the feeling
of the warm sun beating down on your
pasty back after a long winter of hibernation. But theres also nothing like a cancer diagnosis: The back is the number one
area where melanoma pops up on a mans
body, according to University of Pennsylvania research. That sudden dose of sun
may be responsible, says Clifford Perlis,
M.D., a dermatologic surgeon at Fox Chase
Cancer Center in Philadelphia. For reasons that arent fully understood, getting
blasted with short bursts of intense sun,
like when you take off your shirt at the
beach, is associated with changes in cells
that can lead to melanoma, he explains,
whereas chronic, prolonged exposure to
your face, arms, and hands is more likely
to lead to nonmelanoma skin cancers.
DEFENSE Anytime you plan to go shirt`
less, first slather your body with enough
broad-spectrum sunscreen (SPF 30 or
higher) to fill a shot glass, Dr. Perlis advises.
(See this issues Grooming Awards for
powerful protection from LOccitane and
Turo Skin.) Since spots on your back are
easy to miss, ask someone to lend a hand.
For times when youll be in the sun solo,
use the Aquasentials Easy Lotion Applicator ($7, amazon.com)its basically a
long-handled sponge. Either way, make
sure you bring the bottle with you. A University of Minnesota study suggests that
90 percent of people dont reapply sunscreen as often as they should. All of that
said, there are times when you shouldnt
bare your back. For outdoor sports like
golfing or sailing, wear a sun-protective
shirt with an ultraviolet protection factor
(UPF) of 50 or higher. Dampness diminishes UPF, so going to 50 ensures UV protection even if you sweat, Dr. Perlis says.
DETECTION In addition to yearly visits to
`
a dermatologist for a full-body scan, give
yourself a thorough inspection in front

of a mirror every month. Ask your partner to examine the skin on your back. I
dont recommend checking more frequently than monthly, because youre less
likely to notice changes when you look at
something every day, Dr. Perlis says. If
youre furry, have your mate check after
you come out of the showerits easier to
see skin through hair when its wet. Take
photos of moles, spots, or patches, and
then compare them to what you see next
month. Look for any of the standard warning signs that a mark has turned cancerousin other words, know your ABCDEs.
What are these? This handy mnemonic
from the Skin Cancer Foundation reminds
you to pay attention to mole Asymmetry, an uneven Border, a variety of Colors,
a Diameter larger than inch, and an
Evolving size, shape, or color. If anythings
off, see your dermatologist. Dont delay if
you see any sores that dont heal.
Your Butt
Yes, you can develop skin cancer where the
sun dont shine. Thats because mucous
membranes in your anus contain pigmentproducing cells that can turn cancerous
just as skin cells can. These tush tumors
arent commonthey represent less than
2 percent of melanoma casesbut they
can be very deadly, with a five-year survival
rate of only about 12 to 18 percent. One
reason: People rarely find the cancer in
time to stop its spread.
DEFENSE You could rub sunscreen in your
`
crack, but it wont prevent melanoma. The
best way to keep the disease from kicking
your butt is to find and treat it early.
DETECTION Even a yogi with a hand mir`
ror probably wouldnt be able to spot
skin cancer between his cheeks. Instead,
watch for symptoms, which may include
lumps near your anus, constipation,
Listen
up.
TUNE IN TO
MENS HEALTH LIVE,
OUR NEW WEEKLY
RADIO SHOW!
Join the editors of Mens
Health, along with experts,
celebrities, athletes, and other
newsmakers, as they discuss
all that matters to you. Find us
on your favorite digital service
and over 45 local airwaves
across the country.
menshealth.com/radio
OUR PARTNER
AVAILABLE ON
FERN VERSUS BURN

Emily Nathan/Galler y Stock
Add these capsules to your

sun-protection arsenal.
The best skin shields start with S: SPF and shade.

But for backup, add the f-word: fern. Studies show
that taking a supplement containing the extract
from a fern called Polypodium leucotomos can help
neutralize many of the suns effects on your skin,
says Neal Bhatia, M.D., a dermatologist at HarborUCLA Medical Center. Its been shown to reduce
redness and inflammation induced by UV light when
taken up to two hours before exposure, he says.
Spending the day golfing or doing yard work? A half
hour before, apply sunscreen and pop a Heliocare
capsule ($31 for 60, drugstore.com). Repeat every
two to three hours until you go inside. JULIE STEWART
ernlive.com
Designated trademarks and brands are the

property of their respective owners.
202577004
Health / Where Skin Cancer Is Hiding
bleeding, pain, itching, or feeling like you have

to go even when you recently had a bowel movement. These signs dont definitively point to
melanomaother conditions, such as hemorrhoids or colorectal cancer, could be culprits
but if you notice any of them or a change in your
poop patterns that lasts more than a few days,
visit your doctor for a workup.
Your Head and Neck

Its no head-scratcher why skin cancer strikes a
guys scalp, neck, and ears: The top parts of your
body bear the brunt of the suns rays. And skin
cancer above the shoulders is particularly lethal:
People with scalp or neck melanomas are nearly
twice as likely to die of the disease as those who
develop it on their extremities, according to
researchers at the University of North Carolina. Although only 6 percent of melanoma
patients have the disease on their scalp or neck,
these cases make up 10 percent of all melanoma
deaths. Why? A dense concentration of blood
vessels and lymph nodes in your head and neck
could make it easy for cancer that starts there to
spread throughout your body.
DEFENSE The first step is obvious: Slather sun`
screen on your neck and ears before going out.
Then protect your pate with a hat rated UPF
50 or higher or, at the very least, don a dark cap,
since dark hues allow less UV radiation through
to your skin. We like the Columbia Coolhead
Ballcap III ($32, columbia.com). When you cant
put a lid on it, Dr. Perlis recommends treating
your bald spots with a layer of sunscreen gel,
which is generally less greasy for hairy areas than
cream formulas are. Try BullFrog WaterArmor
Sport Quik Gel SPF 50 ($11, amazon.com).
DETECTION Whenever you have your hair cut,
`
ask your barber to take a good look at your scalp
and let you know if there are any areas where
the skin looks different from the rest, says Dr.
Perlis. Ask him (or her) to inspect the areas
behind your ears and the back of your neck too.
Anything odd? Contact your dermatologist.
Your Fingernails and Toenails
1 BENIGN
The border of a
benign mole is
even, not scalloped
or notched.
2 BENIGN
A normal mole is
symmetrical. If
its bisected, the
halves match.
by excess sun exposure. Still, its a good idea to

apply sunscreen to the tops of your feet and the
backs of your hands before you head outside. At
the very least, doing so may reduce your risk of
other types of skin cancer, such as basal or squamous cell carcinoma.
DETECTION Skin cancer leaves several telltale
`
signs in nails. One is bleeding under the nail
that doesnt fade, so if you have a black-andblue mark that lasts two months or longer, or
if you cant remember bumping that spot, call
your dermatologist. Do the same if you spot a
brown mark that extends from your nail onto
the cuticle or nail folds, says Dr. Perlis. Another
warning sign is a brown-black vertical stripe
down the nail, which occurs in about two-thirds
of patients with nail melanoma. If you see any
of these, get them checked. (If its not cancer,
it could be a fungal infection.) You should also
examine your hands and feet for moles, taking
care to check between your digits.
Your Eyes
Sometimes the hardest thing to spot is right in
front of your eyes. And after your epidermis, your
eyes are the most vulnerable area for melanoma.
The disease often develops in the iris or the choroid, a lining that carries oxygen and nutrients
3 MELANOMA
Its not just one
color. Brown, tan,
black, or other
shades could appear.
4 MELANOMA
Big is bad. A
melanoma is usually
bigger than a
pencil eraser.
to the inner part of your eyewhich also makes

it easy for the disease to spread through your
bloodstream to other body parts. Intraocular melanoma most commonly occurs in people
with blue or green eyes and fair skin, says Dr.
Perlis, since darker pigment in brown eyes may
be protective against damage from the sun.
DEFENSE Throw shades at skin cancer. Although
`
researchers arent sure if sunlight causes eye
melanoma, the American Cancer Society recommends wearing wraparound sunglasses that
block 99 or 100 percent of UVA and UVB to
protect your eyes and shield the delicate skin
around them. One pair wed wear is the Straight
Jacket by Oakley ($130, oakley.com). If you drive
to work, consider adding UV-blocking film to
your car windows for more protection. (Find a
dealer at llumar.com/en/DealerLocator.aspx.)
DETECTION Make sure someone probes your
`
peepers regularly. Visit your optometrist or
ophthalmologist for a yearly exam to have the
insides of your eyes checked, Dr. Bucay says.
Then, when you do your monthly skin scans,
examine your eyes in the mirror. A growing
dark spot on your iris or a change in the shape of
your pupil could indicate cancer. Another clue:
changes in your sight, such as blurred vision,
flashes, or floaters. If you see any of these, make
an eye appointment ASAP.
Cour tesy of the Skin Cancer Foundation
Fair-skinned guys have the highest risk of skin

cancer, but that doesnt mean everyone else is
off the hook. In fact, melanoma of the nail is just
as likely to strike African Americans as Caucasians. And only about 40 percent of those who
develop invasive melanoma on their toenails
will survive the next five years. Its also possible to develop melanoma on the palms of your
hands or soles of your feet. In any case, the later
youre diagnosed, the grimmer your outlook.
DEFENSE Researchers arent exactly sure what
`
causes these occurrences of melanoma, but
theyve concluded that melanomas on nails,
palms, or soles actually arent likely to be caused
LOSE WEIGHT YOUR WAY

17 WEEKS
BEFORE
Rodrigo Lost
29
lbs.
I am living proof that

Hydroxycut really works!
Rodrigo used the key ingredients in Hydroxycut with diet and
exercise and was remunerated. People in 12- and 8-week studies
using key ingredients and a calorie-reduced diet lost 20.94 lbs.
and 16.50 lbs.
HARDCORE
FORMULA
Hydroxycut Hardcore
AMERICA'S #1 WEIGHT LOSS SUPPLEMENT BRAND
Key ingredients: lady's mantle, wild olive extract, komijn extract, and wild
mint extract. Based on IRI FDMx unit sales for Hydroxycut caplets. Read
the entire label before use. 2014
Contains a different key weight

loss ingredient (green coffee).
HYDROXYCUT.COM
Work
BY
ERIC SPITZNAGEL
PHOTOGRAPHS BY
CODY PICKENS
HANGING TOUGH
Since he founded
TRX 10 years ago,
Randy Hetrick has
sold more than
a million of the
training straps.
TURN YOUR
IDEA INTO
$57 MILLION
Grooming: Beth Nowak
The TRX systems creator reveals

how he built a $50 million company
out of...straps. Use his tips to turn
your own big idea into a life changer.
IT WAS THE SUMMER OF 1997, AND RANDY HETRICK, A U.S. NAVY SEAL TROOP
commander, was deployed in Asia with the mission on hold. The challenge
is maintaining conditioning when you have no access to training facilities,
he says. So he started experimenting. Digging through his backpack, he discovered a jujitsu belt. By tying a knot at one end and throwing it over a door,
he could use it to do a variation of a single-arm row. But he wanted more
versatility, so he found some nylon webbing used for repairing parachute
harnesses, and stitched a more elaborate training strap. It had a Y shape
with handles that doubled as stirrups. Now Hetrick could do pullups, curls,
core exercises, leg worka seemingly endless array of moves.
The SEAL team loved the contraption and dubbed it the gizmo. Still,
nobody, certainly not Hetrick, thought the gizmo, a true invention of
necessity, would be of much interest to civilians. Some 17 years later, that
gizmo, now called TRX (Total-Body Resistance Exercise), is a fitness phenomenon. But Hetrick wasnt just lucky. His rise from amateur inventor to
fitness entrepreneur proves that a good idea is only half the battle.
OFFICIAL SPONSORS
PROUD
SUPPORTER OF
#MHURB
Work / Turn Your Idea into $57 Million
NAVY SEALS
VS. STANFORD
Randy Hetrick,
an alumnus of two
of the worlds most
exclusive training
institutions, shares
a few lessons in
life and leadership.
CORE SKILL
SEALS
Pushing yourself past

your limit. You do it by
constantly challenging
yourself to be better,
setting new targets,
and seeking innovative
ways to improve.
FLEX YOUR CREATIVITY

The TRX video library
(trxtraining.com) has 194
moves to choose from.
STANFORD
1 Dive in Deep
2 Test and Tweak
3 Find Shortcuts
After leaving the military in 2001,

Hetrick enrolled in business school
at Stanford. He was 36 and married, with a baby on the way. I
anchored the bottom of the first 20
exams, he says. But he realized the
gizmo might be a means to pull
himself up. He unveiled it in a class
called Formation of New Ventures
and brought his prototype to the
Cardinals training center. Pretty
soon, guys asked to try it. The keys:
Believing in his product and getting
it into the hands of his target user.
If at first you dont succeed...well,

youre like everyone else. Hetrick
rejiggered his design at least 50
times. His SEAL buddies and some
elite athletes pitched in. No matter
how smart you think you are, you
need river guides to help you navigate the rapids, he says. Hetricks
first 49 tries werent mistakes. We
tend to see success as good and
failure as bad, says Bill Crawford,
Ph.D., a Houston-based psychologist.
Butfailure can provide good information about what doesnt work.
Hetrick made his TRX prototypes

with a $39 sewing machine. But he
gained ground on his competitors,
who had sleeker equipment but
were less versatile. Many creative
people spend thousands on prototypes, says Bob DeMatteis, author
of From Patent to Profit. But big
innovations dont always happen in
big labs. DeMatteis helped invent
the self-opening grocery sack with
a $2 investment: an X-Acto knife,
plywood, and coat hangers. Its a
$1.5 billion business today.
To underpromise and
overdeliver. Building a
brand is a marathon,
but sometimes you
have to sprint like hell.
MUST-READ BOOK
SEALS
Endurance, by Alfred
Lansing. Explorer
Ernest Shackleton used
tenacity, resourcefulness, and teamwork to
lead his men to safety.
STANFORD
Steve Jobs, by Walter

Isaacson. Jobs was
relentless in his passion
for creating great products and for building
the brand experience.
I l l u s t r a t i o n by T R AV I S L A D U E
LEADERSHIP
4 Create a Movement
5 Hone Your Message
6 Keep Innovating
Soon after earning his Stanford

MBA in 2003, Hetrick launched Fitness Anywhere in San Francisco.
Inetted a grand or so a month, but
it seemed like a fortune. He kept
atit, selling the TRX first to pro
athletes and trainers and then to
gyms. Eventuallyhe branched out,
bundling the TRX with workout
DVDs and creating a certification
for TRX instructors. The movement gained momentum as people began todesign and share their
own TRX exercises and circuits.
Sure, suspension training has been

around for a long time, says Fabio
Comana, an exercise physiologist with the National Academy of
Sports Medicine. What set TRX
apart was its slogan: Make Your
Body Your Machine. Hetrick marketed it as a gym in your backpack, as handy for workouts as the
iPod is for music. Portability and
convenience in exercise is booming, says Comana. TRX satisfied
the customers needsperhaps
even their unrecognized needs.
Today TRX has 110 employees and

annual revenues of over $50 million. But Hetrick knows TRX needs
to keep evolving. Every few years
well come out with another true
innovation, he says. The latest, the
TRX Rip Trainer, is a bar joined to
a resistance cord thats especially
good for high-speed, low-load rotational training and core work. Its
too early to say if the new tool will
be a hit, but Hetrick notes that its
on a significantly faster growth
track than his original gizmo was.
SEALS
The goal is always the

mission. When structuring your team, you try to
identify complementary
skill sets. Each man has
a specific role and tailors his training to it.
STANFORD
We did case studies

CEOs, entrepreneurs,
sports figuresand distilled best practices. But
nothing is more important than what I learned
leading a SEAL team.
N
EW
MuscleTech is the undisputed leader in sports nutrition research and

development. We are passionate about producing the most powerful supplements
on Earth. The primary goal for the research team behind the all-new
MuscleTech Essential SeriesTM was to raise the bar by providing best-in-class
formulas powered by clinical doses and deliver a taste prole that is second to
none. Measure our Essential SeriesTM products against the supplements you are
currently taking, and you will see for yourself how our unparalleled dedication
to science will help fuel your passion and build your absolute best body possible.
RESEARC H & DEVELOPMENT
MUSCLETECH.COM
1MuscleTech is Americas #1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales 2001 to present.
Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. 2014
TREVOR THIEME,
BY
C.S.C.S.
ILLUSTRATION BY
RORY KURTZ
YOUR BODY
IS YOUR
BARBELL
You dont have to lift weights
to get fit. Just push yourself.
Discover five ways to turn your
body into the most effective
muscle-building tool on the planet.
2014 POSTER SERIES
The BodyWeight Blast

WORKOUT A
Alternate between Workouts A and B three times a week

with 48 hours of rest between them. Do the first four
exercises in each workout (the Muscle Burner) as a circuit and the last
two(the Cardio Burner) back-to-back as a superset; see the directions
at right. For each move, choose the most challenging variation that
allows you to complete the workout. Total time per session: 30 minutes.
MAKE IT EASIER
MAKE IT HARDER
MUSCLE BURNER
P r o p s t y l i n g (f r o n t o f p o s t e r): S a r a h G u i d o / H a l l e y R e s o u r c e s; B E T H B I S C H O F F (e x e r c i s e s) , g r o o m i n g : L a u r a D e e S h e l l e y / C o l o r s c i e n c e / E x c l u s i v e A r t i s t s; +I S M ( i l l u s t r a t i o n s)
1 / Shoulders-Elevated Single-Leg Hip Thrust
2 / Pushup
Place your upper back against a stable box or bench with your arms
out to your sides. Lift your right foot, tucking your knee to your chest [A].
Raise your hips as high as you can [B]. (If doing reps, do 10 per leg.)
Get down on all fours with your feet together, hands under your shoulders and body straight from head to ankles [A]. Keeping your elbows
tucked, lower your body until your chest nearly touches the floor [B].
PERFORM IT ON TWO LEGS (BOTH FEET ON THE FLOOR).

ELEVATE YOUR SUPPORTING FOOT ON ANOTHER BENCH.
3 / Deep Squat
Stand with your feet shoulder-width apart, arms straight out [A].
Push your hips back, bend your knees, and squat as far as you can [B].
WIDEN YOUR STANCE, OR LOWER YOURSELF ONLY UNTIL YOUR THIGHS ARE
PARALLEL TO THE FLOOR.
NARROW YOUR STANCE, OR ADD A JUMP BETWEEN REPS.
ELEVATE YOUR HANDS ON A BOX OR BENCH.

ELEVATE YOUR FEET ON A BOX OR BENCH, OR BRING YOUR HANDS CLOSER.
4 / Inverted Row
Secure a bar at waist height. Grab it using an overhand, shoulder-width
grip and hang with your arms straight and your hands above your shoulders [A]. Pull your chest to the bar [B].
BEND YOUR KNEES 90 DEGREES AND PUT BOTH FEET FLAT ON THE FLOOR.
RAISE ONE LEG OR PERFORM IT SINGLE-HANDED.
CARDIO BURNER
5 / Squat Jack
Squat with your feet together and your hands touching the sides of
yourankles [A]. Now explode up to a standing position, raising your arms
above your head and jumping your feet out to your sides [B].
DECREASE YOUR RANGE OF MOTION (DONT SQUAT DOWN AS FAR).
GO FASTER.
6 / Mountain Climber
Assume a pushup position [A]. Lift your right foot and bring your right
knee as close to your chest as possible, touching the floor with the toes
of your right foot [B]. Repeat with your left leg. Thats 1 rep.
GO SLOWER.
GO FASTER.
MUSCLE BURNER (25 MINUTES)

OPTION A
DO EACH EXERCISE FOR 60
SECONDS (30 PER SIDE FOR
SINGLE-LEG MOVES), RESTING 15 SECONDS BETWEEN
MOVES. DO 5 CIRCUITS TOTAL.
Continue your
transformation:
Your Body Is
Your Barbell is
available now
wherever books and
e-books are sold.
CARDIO BURNER (5 MINUTES)

OPTION B
DO 5 REPS FOR EACH UPPERBODY EXERCISE AND 10 REPS
FOR EACH LOWER-BODY ONE.
COMPLETE AS MANY CIRCUITS
AS YOU CAN IN 25 MINUTES.
OPTION A
DO THE FIRST EXERCISE FOR
20 SECONDS AND REST 10
SECONDS. REPEAT FOR EXERCISE 2. THATS 1 SUPERSET.
DO 5 SUPERSETS TOTAL.
OPTION B
PERFORM 10 TOTAL REPS OF
EACH EXERCISE TO COMPLETE
1SUPERSET. PERFORM AS
MANY SUPERSETS AS YOU CAN
IN 5 MINUTES.
WORKOUT B
MUSCLE BURNER
1 / Single-Leg Hip Hinge
2 / Handstand Hold
Stand on your right leg with your left foot raised slightly behind you, arms
by your sides [A]. Push your hips back and reach for the floor as you
lower your torso and raise your left leg [B]. (Ifdoing reps, do 10 per leg.)
Place your hands on the floor 6 to 12 inches in front of a wall, spreading

your fingers as wide as you can. Kick one leg at a time up into a handstand [A] and hold that position [B].
DONT GO DOWN AS FAR.

EXTEND YOUR ARMS OVER YOUR HEAD FOR THE ENTIRE MOVE.
DO A PIKE PUSHUP (FEET ON A BENCH, YOUR HIPS OVER YOUR SHOULDERS).

PERFORM A HANDSTAND PUSHUP.
3 / Assisted Pistol Squat
4 / Hollow Chinup
Stand holding a pole or squat rack and raise your right foot in front of you
[A]. Push your hips back and lower your body as far as you can, raising
your right leg so it doesnt touch the floor [B]. (If doing reps, do 10 per leg.)
Grab a chinup bar using a shoulder-width, underhand grip and hang

with your legs angled in front of you, feet together, and toes pointed [A].
Pull your ribs to your elbows, raising your chin above the bar [B].
SQUAT ONLY UNTIL YOUR THIGH IS PARALLEL TO THE FLOOR.

DO THE MOVE WITHOUT THE POLE FOR ASSISTANCE.
JUST HANG FROM THE BAR.

MOVE YOUR HANDS TOGETHER SO THEY TOUCH.
CARDIO BURNER
5 / Skater Hop
Stand on your right foot with your left leg crossed behind you [A].
Bound to your left, landing on your left foot and crossing your right leg
behind you [B]. Thats 1 rep. Continue hopping back and forth.
TOUCH THE FLOOR WITH YOUR BACK FOOT EACH TIME YOU LAND.
INCREASE THE SPEED OF THE MOVEMENT OR THE DISTANCE OF EACH JUMP.
6 / Donkey Kick
Keeping your feet flat, squat and place your hands on the floor in front
of you [A]. Lift your hips and kick your feet into the air behind you [B].
PERFORM THE MOVE WITH YOUR HANDS ELEVATED ON A BOX OR BENCH.
INCREASE THE SPEED OF THE MOVEMENT OR THE HEIGHT OF EACH KICK
OR DO BOTH.
2014 Poster
Series
THE
BODYWEIGHT
BLAST
Build strength
and torch fat from
the comfort of
anywhere with the
ultimate no-weights
workout plan.
GUYS CAN BE WARY OF BODY-WEIGHT
exercises for building muscle. But thats

only because they treat them differently
than free-weight and machine-based
moves. If you stop doing hundreds of
reps and instead choose exercise variations that challenge you to do 5 to 10,
youll change the training stimulus,
says BJ Gaddour, C.S.C.S., the author of
Your Body Is Your Barbell and creator of
this months training program. Youll
prioritize strength over endurance, and
every ounce of muscle you build will be
usable beyond the gym. Not that youll
ever have to set foot in one, since these
workouts can go anywhere you do.
TREVOR THIEME,
BY
C.S.C.S.
PHOTOGRAPH BY
TRAVIS RATHBONE
POWER POINTS:
ASSISTED
PISTOL SQUAT
The unassisted pistol squat

is the ultimate test of fitness:
You need to have everythingstrength, power,
coordination, mobility, and
balancenot just to perform
it well but to perform it at all,
says BJ Gaddour, C.S.C.S.,
author of Your Body Is Your
Barbell. Thats why he recommends starting with the
assisted version, which will
help you build the skills youll
need to perform it handsfree. Use the tips at right to
guide your form, and go
slowly. Most guys dont
have the ankle, knee, and hip
mobility to safely do the
move fast, Gaddour says.
Find Your Footing
Use Your Hips
Steady Yourself
Dont Drive Your

Knee Forward
Distribute your weight among

three points: your heel and
each side of the ball of your
foot. This tripod foot is key
for stability, says Gaddour.
Gripping a pole helps you

keep your chest up so you
can achieve greater range of
motion and reduce your risk
of back injury, says Gaddour.
Imagine youre trying to

close a door with your butt,
says Gaddour. Once your
hips are back, bend your
knee and sink into the squat.
The more vertical the shin

ofyour supporting leg is,
theless strain youll put on
your knee, says Gaddour.
Muscle / Your Body Is Your Barbell
WARNING: YOUR WHOLE CONCEPT of strength training is about to change.

How can we be so sure? Because for years, fitness insiders have told men
that body-weight training is an excellent Plan Bperfect for vacations,
business trips, and days you cant make it to the gym. Theyve championed it as a system for boosting metabolism and building endurance, and
decreed it a smart starting point for guys embarking on strength programs.
And all of that is true, says BJ Gaddour, C.S.C.S., author of the new book
Your Body Is Your Barbell. But so is this: Your body weight can be even
more effective than iron for packing on muscle.
Its all in how you use it, as youre about to discover. Paired with the workouts on this months poster, the body-weight training secrets revealed on
this page can help you increase not only the size and strength of your muscles but also your power, mobility, and balance. Instead of training to look
like a hulking beast, which most guys do without realizing it, youll train to
look like some of the fittest men in the world: boxers, gymnasts, soldiers,
MMA fightersguys who sculpt chiseled physiques without ever lifting a
weight, says Gaddour. Best of all, youll do it without ever having to set foot
in a gym. Welcome to your new Plan A.
SECRET 2
Prioritize Strength
Body-weight training incentivizes

an entirely different body type than
weightlifting does. With weightlifting, the heavier you are, the more
pounds you can liftnot because
you have more muscle, but because
the extra mass gives you more
leverage and momentum, says
Gaddour. So theres little motivation to fix poor eating habits.
The exact opposite is true for
body-weight exercises, in which
the extra mass becomes a limiting
factor for both performance and
athleticism. Carrying around an
additional 20 pounds is like wearing a weight vest, Gaddour says.
So the incentive is to get lean as
quickly as possible, and exercise
alone wont do that. You also need
to dial in your diet.
Start by eliminating added
sugar, particularly in the form of
empty liquid calories. Then focus
on increasing your intake of protein and produce. The recommended daily allowance of protein
for the average adult male is 56
grams. Shoot for at least double
that, says Gaddour. In a recent
USDA study, men who consumed
twice the recommended amount
of protein lost more fat and maintained more muscle than those
who consumed less. Take the
opposite approach with carbs,
says Gaddour. Try to limit your
daily carbohydrate intake to
around 100 grams, and eat most of
your nonvegetable carbohydrates
after your workouts.
A common misconception is that

you need to lift heavy to build serious muscle, says Gaddour. But the
reality is that your muscles cant
tell the difference between your
body weight and a barbell. They
know time and tensionthats it,
Gaddour says. As long as an exercise is sufficiently challenging, you
dont need to add weight to trigger
muscle growth.
Think about that the next time
you drop and do 20 pushups, or
bang out a set of 50 body-weight
squats. If your goal is to increase
size and strength, then most of
the body-weight sets that you do
should be challenging in the 5- to
10-repetition range, Gaddour says.
Check out 4 Easy Ways to Make
Any Body-Weight Move Harder
(right) to learn how.
SECRET 3
Focus on Form
Every rep of a body-weight movement recruits more muscles, better engages your core, and places
a greater demand on your nervous system than most weightbased exercises, says Gaddour.
That makes technique all the more
important. You want to put yourself in a position that maximizes
your training effect while minimizing wear and tear, says Gaddour.
Each exercise has its own technique, but many share a few key
points. Remember this mantra:
Vertical shins for lower-body
moves, vertical forearms for upper-
4 EASY WAYS
TO MAKE ANY
BODY-WEIGHT
MOVE HARDER
SECRET 4
Master Fewer Moves

Next to lack of motivation, the
biggest roadblock for people who
are just starting a fitness program
is exercise ADD, says Gaddour.
When you constantly switch
things up, you never fully master
the skills associated with executing an exercise perfectly. You also
never fully realize its fat-burning
and muscle-building potential.
That flies in the face of what
many guys are toldthat constant
variation is the key to avoiding
plateaus and maintaining muscle
growth. But most guys are better
off sticking to fewer exercises and
milking every benefit from them
before moving on, says Gaddour.
Start with the exercises on this
months workout poster. They
cover what I call the body-weight
8, or the eight key movements for
sculpting a fit body: hip hinge, hip
thrust, deep squat, single-leg squat,
row, pullup, pushup, and handstand pushup, says Gaddour.
CHANGE POSITION
The steeper your

body angle is to your
working musclessay,
elevating your feet in
a pushupthe harder
the move is, says MH
advisor BJ Gaddour.
DECREASE STABILITY
Reduce your contact

with the floor by raising
a limb, or narrow your
base of support by
moving your hands or
feet closer together,
Gaddour suggests.
SECRET 5
Use Your Body Daily

Body-weight moves generally
require more skill than machineand weight-based exercises do, so
your brain and body need more
time to learn to perform them efficiently, says Gaddour. Speed the
process by practicing easier variations, such as the ones described
on the poster, during your off days.
Do 1 set of 10 reps per move, says
Gaddour. Moving around in a deep
squat for 5 to 10 minutes a day
or holding the top of a hip thrust
for 20 seconds every 20 minutes
youre at your desk can also be a
mobility game changer. Youll
activate your glutes, open up your
hips, and take pressure off your
lower back, says Gaddour. Get
mobile, and muscle will follow.
Your Body Is Your Barbell is on
sale now wherever books are sold.
CHANGE TEMPO
Slow the lowering

phase of an exercise to
3 seconds, or pause
atthe bottom for 4
seconds to eliminate
any built-up elastic
energy, says Gaddour.
COMBINE MOVEMENTS
The more muscles you

engage, the harder
youll work, Gaddour
points out. Thats why
the burpee, T-pushup,
and chinup with knee
raise are so fatiguing.
Illustrations by K YLE TEZ AK
SECRET 1
Dial In Your Diet
body ones, says Gaddour. Vertical

shins shift more load to your hips
and hamstrings, taking pressure off
your knees. Vertical forearms shift
more load to your pecs and lats,
taking pressure off your elbows. In
both cases, the results are healthier
joints andfaster gains.
Special
Report
BY
TOM McGRATH
WHEN KILLING
IS A GAME
As shoot-em-up video gaming becomes even
more immersive, scientists are racing to finally
answer a controversial question: Does virtual
violence turn some boys into real killers?
FOR THE PAST TWO DECADES, THE WORLD HAS
Still, as I enter the building through the open

doorway, my body tenses and my eyes scan the
room as quickly as possible. Is there danger in
here? I move forward tentatively, my senses
heightened in anticipation. Suddenly I see a figure in the shadows. My finger moves instantly,
twitching for what seems like dozens of times as
the rat-a-tat-tat explodes around my ears. I see
abody slump. Its the one Ive been aiming at,
and I feel a surge of satisfaction in my chest.
Its a Saturday afternoon, and though physically Im perched on a chair in my basement
with a smooth plastic Wii controller in my hand
and a chunky 15-year-old TV on the table in
front of me, mentally Im in the war-torn streets
of whatever unidentified city is the setting for
Call of Duty: Modern Warfare 3. Ive been playing the game for the last 45 minutes, and though
my skill level is pretty lameI seem to be killed
almost as often as I killin many ways I feel
lostin this other world.
I play for about 10 more minutes, blowing away a few more bad guys, until Im blown
away myself (again) and decide Ive had enough.
Because Im in my basement and not in a lab
somewhere hardwired to all sorts of monitors,
its difficult to say for sure whats happening to
me physiologically. But its a safe bet that my
heart rate and blood pressure are both elevated
and stress hormones are coursing through my
body. I feel a little on edge.
Which, as I walk up the stairs to the kitchen,
makes me wonder: Would you really want to be
my wife, my kidseven my dogright now?
been engaged in a massive and unprecedented

social experiment: What happens when millions of peoplemost of them boys and young
menare allowed to pretend, in the most vivid
way possible and often for hours on end, that
theyre professional killers? Does the experience
increase the odds that theyll someday turn into
killers themselves? Does it shape their personalities in other ways? Or is it all simply forgotten
in the hours after the game ends?
The anecdotal evidence isnt reassuring, at
least in light of the mass shootings of recent
years and the number of those shooters whove
had strong connections to violent video games.
Columbines Eric Harris and Dylan Klebold, for
example, were serious fans of the sci-fi horror
game Doom. James Holmes, who opened fire in
a movie theater in Aurora, Colorado, killing 12
people and injuring 58 others, allegedly told one
person that during the shooting he felt like he

was in a video game. And late last year it was
revealed, in Matthew Lysiaks book Newtown:
An American Tragedy, that Adam Lanza, the
20-year-old behind the Sandy Hook Elementary
tragedy, had logged more than 500 hours playing the first-person shooter game Combat Arms,
during which he recorded a staggering 83,496
kills (including nearly 23,000 head shots).
And yet scientific evidence about the effects of
violent video games is muddled. On one side is a
group of researchers, backed by dozens of studies, who are convinced that our mass infatuation
with such titles as World of Warcraft and Grand
Theft Auto is a public health threat and that such
games are making us more aggressive and less
sensitive to violence. Whats more, these experts
claim, the threat is particularly strong for men:
Men buy the majority of games, and according
to a Harris Interactive survey, young men are
about 2 times as likely as young women are to
describe themselves as addicted to playing.
We cant say whether the games lead to violent criminal behavior. But we know they lead
to aggressive behavior and thinking, says Brad
J. Bushman, Ph.D., a professor of communication
and psychology at Ohio State University who
has spent the past 25 years looking at the effects
of violence in media. Bushman coauthored perhaps the most persuasive paper on the topic, a
2010 meta-analysis that looked at more than 100
previous studies. The papers conclusion: Playing violent video games ranks alongside substance use, poverty, and abusive parents as a risk
factor for both short-term aggression and the
development of aggression-prone individuals.
On the opposite side of the argument is
another contingent of researchers who essentially believe that all of the above is b.s. They
counter that much of the research indicting
video games is flawed and that their own studies generally show no ill effects from playing.
Indeed, they see the hand-wringing as classic
moral panicpeople fearing and demonizing something because they dont understand
it. Obviously video games have an effect on us
or we wouldnt play them, says Christopher
YOU PLAY, YOU PAY
Small-screen violence may still have a big effect on your brain.

Smartphones are great because they let grown men geek out playing shooter
games without looking like, well, geeks. The problem? Tapping and zapping
on your morning train ride may make you more aggressive and less empathetic
at work, says Bruce Bartholow, Ph.D., aprofessor of psychology at the University
of Missouri. In fact, the easy accessibility of these games may cause them to be
more problematic than their big-screen brethren. If you have the game in your
pocket and can play all the time, there may be no opportunity for those effects to
diminish, says Bartholow. His advice: Limit yourself to an hour a day. LILA BATTIS
Prop st yling: Ed Gallagher/B ig Leo; illustration by Q U I C K H O N E Y
NONE OF THIS IS REAL.
PHOTOGRAPHS BY
CRAIG CUTLER
Special Report / When Killing Is a Game
Ferguson, Ph.D., a professor of clinical psychology

at Stetson University and an outspoken opponent of the video game critics. But do they have
any dramatic public health effect? No.
The stakes are huge. The video game industry,
which in 2013 made about $93 billion worldwide,
has surpassed the global film industry. Given that
four of the five best-selling games of last year
were violent shooter titles, software developers and even game-system manufacturers may
take a hit if violent games are found guilty. More
important, the popularity of these games may
mean that not only are more Adam Lanzas out
there but new ones are being trained every year.
WHEN HE STARTED PLAYING COMBAT ARMS IN
2009, Lanza was a skinny, socially awkward

17-year-old whod been diagnosed with Aspergers syndrome, a form of autism disorder. Or at
least thats who he was in real life. In the game,
onscreen, he was able to create a different version of himself: a muscle-bound soldier wearing
fatigues, goggles, and a black beret and carrying a
military assault rifle. In Lanzas chosen mission
in Combat Arms, players were to rack up a certain
number of kills as quickly as possibleeven if it
meant turning the rifle on themselves and committing suicideand Lanza became obsessed
with it. By 2011, he had moved on from Combat
Arms to other violent games, such as Call of Duty
and Call of Duty: Modern Warfare 2, where again
the goal was to tally as many kills as possible.
Had Lanza been born just a generation earlier, such a violent outlet would have been hard
to come by even in the world of video games. In
the early days, of course, Pac-Man and Donkey
Kong dominated, and in retrospect these games
seem not just benign but almost sweet. That
began to change in the 1990s with the development of a new genre: the first-person shooter.
Titles like Wolfenstein 3D, Doom, and several
others allowed players to see the world not from
an objective outside perspective but from the
point of view of the person doing the shooting.
As the technology and graphics improved dramatically in the following decade, first-person
shooters exploded in popularity.
In a lot of ways, its the easiest thing to do,
says game writer and designer Walt Williams
when asked why violence is at the heart of so
many games. Almost all video games operate on
the same principle: giving players obstacles to
overcome, pixels that need to be clicked on and
made to go away. Creating those obstacles in the
form of peopleand making them disappear
with virtual bulletsis one of the simplest solutions game creators have.
But Williams believes that the attraction
of first-person shooter games runs deeper. I
think its connected to a power fantasy, he says.
Youre put in a situation that reinforces the
power being in your hands. Thats appealing.
So how does your body react when that power

takes the form of shooting an onscreen representation of a human being who might shoot you
first if you dont act quickly enough? Numerous
studies have shown an uptick in all the measures
you might imagine: blood pressure, heart rate,
stress hormone levels. In short, though the violence isnt real, your body reacts as if it were.
Even more intriguing is what happens in
yourbrain. In a 2011 study from Germany,
researchers showed violent screen shots from
the game Counter-Strike to gamers with firstperson-shooter experience. Typically, showing
people negative images provokes activity in the
lateral prefrontal cortex, the area involved in
emotional processing and control. In this study,
though, the experienced gamers showed significantly less activity in that region. They had
become desensitized to the death and gore.
OF COURSE, PHYSIOLOGY IS ONE THING; BUT
behavior is another. A number of studies from

the 1990s and early 2000s showed that playing
violent video games leads, at least in the short
term, to more-aggressive attitudes, emotions,
and actions. In one of the most frequently cited
studiespublished in the Journal of Personality and Social Psychology in 2000college-age

students played either the violent game Wolfenstein 3D or the nonviolent Myst. Afterward they
answered a questionnaire designed to measure
their attitudes and emotions; then they took
part in a competitive activity in which they could
blast another student with white noise. Those
whod played Wolfenstein 3D not only demonstrated thoughts that were more aggressive but
also delivered longer noise blasts to their oppo-
HOW TO PROTECT
A TRIGGER-HAPPY KID
Ban a boy from playing violent video

games, and you may start a war. Instead,
achieve dtente by using these strategies from human behavior researcher
Cheryl Olson, Sc.D., and clinical psychologist Catherine Steiner-Adair, Ed.D.
Do you handle
the obstacles
you face in real
life the same way
you handle those
on the screen
with aggression?
Illustrations by QUICKHONE Y
nents than the Myst players did. The virtual

violence, in other words, seemed to prime them
to react more aggressively in the real world.
More-recent research suggests that the propensity toward aggression isnt something that
necessarily fades minutes after the game has
ended. A 2008 study published in Pediatrics
measured the aggressiveness of Japanese and
American schoolkids at two different times,
with three- to six-month gaps between assessments. Those who habitually played violent
video games were more likely to be aggressive
during the first measurement period, and their
aggression was also more likely to increase by
the second one. Another study, published in
Developmental Psychology in 2012, surveyed
high schoolers annually from ninth to 12th grade
about their video game habits and aggressive
behavior. Higher amounts of violent video game
play predicted higher levels of aggression.
It should be noted that none of these studies link video games to violent behavior. Thats
important because theres a difference between
aggression and violence: Aggression is defined
as any behavior carried out with the intent to
harm another person, while violence is an act
intended to cause extreme physical harm, such
as injury or death. Still, researchers say, we need
to be concerned. Im much more interested in
types of aggression we experience in our everyday lives, says Doug Gentile, Ph.D., a professor of
psychology at Iowa State University. He means
the general way we interact with one another: If

someone bumps into you, do you see it as an accident or a provocation? Does your temper flare
more easily than it normally would? Put another
way, do you handle the obstacles you face in real
life the same way you handle those you face on
the screenwith aggression? The research so far
suggests that for heavy gamers, the answer is yes.
Studies also suggest that video games, which
make you an active participant in the onscreen
proceedings, are more powerful than passive
media, like movies or TV. In a 2008 study, European researchers had kids ages 10 to 13 do one of
three thingsplay a violent video game, watch
someone else play the same game, or play a nonviolent game. Afterward, boys who had played
the violent game were the most aggressive of the
three groups. (Curiously, girls showed no difference in aggression among the three groups
a fact that the researchers speculate could be
because boys in the study had played a lot of
violent video games outside the study, while the
girls had played relatively few. The boys, in other
words, may have been hardwired by previous
game exposure to behave aggressively.)
For Gentile, none of these effects are surprising. To habitually engage in violence in the
virtual world, he believes, is to train your brain
to think in a certain way, which then manifests
in aggressive behavior in life.
Your grandmother was a great neuroscientist, Gentile says. She always told you that
practice makes perfect.
ONCE UPON A TIME, PSYCHOLOGY PROFESSOR
Chris Ferguson was an awkward teenager too.

Or at least he was a fan of Dungeons & Dragons, a
role-playing game that in the 1980s was a target
of some conservative Christians who feared that
its fans were on a slippery slope toward devil
worship. (Others feared that it put kids on a less
alarming path toward Renaissance fairs.) This
was the era during which Tipper Gore mounted
her famous crusade against overly explicit song
lyrics; as a result, the music industry was forced
to put parental warning stickers on certain
albums lest teenage souls be corrupted.
Both events made Ferguson, now 42, leery

of grownups overreacting to things they dont
understand. Adults clearly didnt know what
they were talking about, he says. Still, his skepticism didnt fully kick in until he became an
adult himself and read a research paper stating
that the link between violent media and aggressive behavior was nearly as strong as the link
between smoking and lung cancer. Fergusons
reaction: Thats absurd.
Much of Fergusons career since then has
been spent trying to debunk the notion that a
strong scientific connection exists between violent mediaparticularly violent video games
and negative outcomes of any kind.
For starters, he questions the methodology of
many of the studies, arguing that they frequently
lack standardization, often dont control for gender differences, and dont necessarily measure
what they purport to measure. One of his favorite examples is a 2004 study supposedly proving that playing violent video games gave college
students a more aggressive mindset. His gripe?
The researchers chosen method for measuring
attitudes was asking study participants to fill in
the missing letter in the following word: explo_e.
As it happened, the participants who had played
violent games were more likely to put a d in that
word (explode) than the control group, who
more often chose r to spell explore. But, Ferguson wonders, does that really tell us that they
were likely to be aggressive?
He also suspects publication biasthat is,
some journals choose to publish studies that
show a result over those that show nil effects.
Finally, hes conducted several of his own studies
over the years and says they all fail to prove a
significant negative effect from playing games.
In one of Fergusons most recent studies,
published in January 2014, he and his coauthors explored the question many have asked
over the years: Are violent games particularly
dangerous for people with preexisting mental
health conditionsspecifically children diagnosed with either depression or ADHD? The
study, which appeared in the Journal of Youth
and Adolescence, found no CONTINUED ON PAGE 171
PUT UP NEW TARGETS
TELL HIM TO STAND DOWN
SAY, SHOOT HOOPS, NOT PEOPLE
RECRUIT HIS BUDDIES
Pinpoint the game elements that

bother you and the features hes looking for, and then try to find a compromise, says Olson. If he loves combat
and competition, nudge him toward
fantasy or sci-fi games in which he
can annihilate aliens and not people.
Abbreviating his gaming sessions may

lead to frustrationplayers often cant
advance far in brief periods. Instead,
designate game-free days, says
Steiner-Adair. In return, promise a few
long stretches of game time so he has
a chance to advance to a new level.
Children use gaming to de-stress after

school, but killing stuff is a bad coping
tool. So set aside the first hour at
home for any sport or game except
the video kind. If video games arent
an option, hell learn to deal with stress
in a better way, says Steiner-Adair.
Those immersive shoot-em-ups can

encourage isolation. To counteract
that, find games that foster childrens
capacity to play together, says SteinerAdair. Go to commonsensemedia.org,
search for games based on skills
taught, and try to agree on a few. L.B.
20s 30s 40+

THE BEST LOOKS FOR LIFE
P.125
THE 2014
GROOMING
AWARDS
YOUR NEEDS
EVOLVE AS THE
YEARS PASS.
GIVE US A
MINUTE, AND
GO GRAB
AMIRROR.
HAIR THINS. FACES WRINKLE. FEET STINK. TEETH
stain. These are facts of life, and a man should

tryonly so hard to conceal them. Grooming isnt
meant to stop the march of time or permanently
hide your flaws. Grooming, when done properly,
is a winning negotiation with your body. Its the
delicate art of trimming, mussing, whitening,
massaging, and scrubbing to put your best foot,
and face, forward. Turn the page to find out how
to look like a winner at any age.
P H O T O G R A P H B Y T R AV I S R AT H B O N E
THE GROOMING
AWARDS 2014
20
EXPLOIT
YOUR YOUTH
Your 20s are the sweet spot of
groomingwhen acne fades and
crows-feet are way off the radar.
Nowonder 69 percent of the guys
under 30 in a Mens Health survey said they own just three or four
grooming products. Your skin and
hair have never been better, and
your hormones are firing at their
optimal levels, says Tony Nakhla,
D.O., a California dermatologist and
the author of The Skin Commandments. But its not all good news:
These arealso the years when your
collagen begins to break down,
making way for wrinkles. Youll
need more sleep, less booze, and
as little sun exposure as possible,
says Doris Day, M.D., a Manhattanbased dermatologist. These steps
will help keep you looking fresh.
START STRONG
5 WAYS TO MAKE
YOUTH LAST.
Shave Years Off
Detox Your Gels
Take a Risk
Be an Early Adopter
Use a Soft Touch
When you have some

scruff, run your index
finger vertically down
your face, says Michael
Gilman, founder of The
Grooming Lounge in
D.C. You should be
shaving in the direction
the hair naturally grows.
Products that contain

alcohol can weaken
your hair, irritate your
scalp, and dry out your
skin, Gilman says. Look
for alternatives with
soothing, moisturizing
ingredients, such as
aloe orchamomile.
If you have straight hair

thats a few inches long,
use pomade to slick it
back into a pompadour,
and have your barber
show you where to part
it, suggests Craig
Whitely, editor-in-chief
of themensroom.com.
About two-thirds of men

experience some hair
loss by age 35. Incorporate Rogaine into your
regimen before anyone
notices, Dr. Day says.
Its always easier to keep
the hair you already have
than to grow it back.
Scrubbing breakouts
will just trigger more oil
and leave your face red,
says Kenneth Beer, M.D.,
a dermatologist based
in West Palm Beach,
Florida. Instead, wash
gently using a product
with salicylic acid.
P O R T R A I T PH OTO G R A PH S BY B EN L A M B ER T Y
STAY YOUNGIN
5SECONDS A DAY
ADD THESE MOVES TO YOUR

MORNING MUST-DO LIST.
Your Goal / Beat UV Rays

UV light is the biggest factor in
premature aging, accelerating the
loss of elasticity and the appearance of fine lines, Dr. Nakhla says.
Your Plan / Moisturize

Skin thins with age. Keep it strong
and elastic by fighting UV damage now, says Josh Zeichner, M.D.,
an assistant professor of dermatology at Mt. Sinai Medical Center.
Use This
Neutrogena Men Triple Protect Face
Lotion with Sunscreen SPF 20
BOOTS NO7 CALMING POST SHAVE

RECOVERY BALM It has aloe, which
soothes nicks. $8, walgreens.com
URTH SKIN SOLUTIONS FOR MEN
SHAVE FORMULA Safflower oil makes
razors glide easily. $25, geturth.com
P r o p s t y l i n g : S a r a h G u i d o / H a l l e y R e s o u r c e s ( s t i l l - l i f e s ) , g r o o m i n g : C a r o l i n a D a l i / To m F o r d /
S e e M a n a g e m e n t ( p o r t r a i t s); i l l u s t r a t i o n s b y J O N AT H A N C A L U G I
BILLY JEALOUSY BEARD CONTROL This

conditioning balm will help you tame the
wildest facial hair. $20, billyjealousy.com
NEUTROGENA
PORE REFINING
EXFOLIATING
CLEANSER
LAB SERIES
SKINCARE FOR
MEN PRO LS
ALL-IN-ONE FACE
TREATMENT
GROOMING
LOUNGE
MUG CLEANER
FACE WASH
DR. DENNIS GROSS

SKINCARE ONE STEP
ACNE
ELIMINATING
PADS
BULLDOG
SKINCARE
FOR MEN
ORIGINAL EYE
ROLL-ON
EVERY MAN JACK

2-IN-1 CITRUS
SHAMPOO +
CONDITIONER
Get a softer clean than

with soap using this gentle exfoliating cleanser
that penetrates your
pores with its alpha and
beta hydroxy formula.
$7, neutrogena.com
This product combines

the benefits of a moisturizer and an antiaging cream. The soothing
rosemary extract also
makes it an ideal aftershave. $29, labseries.com
No need to use elbow

grease when cleaning
your face. Gently apply
some of this nondrying
paraben- and sulfatefree formula. $19,
groominglounge.com
Send acne packing with

these exfoliating wipes.
Salicylic acid works with
L-carnitine (which cuts
sebum production) and
clears oil-clogged pores.
$38, dgskincare.com
No synthetic fragrances
in this stuff: Its a natural undereye treatment
contains Brazilian ginseng extract, which can
improve dark circles. $18,
us.meetthebulldog.com
Lighten the load in

your gym bag with this
2-in-1 product. Your
hair and scalp wont dry
out, thanks to the glycerin and shea butter. $8,
everymanjack.com
AXE HAIR
MATTE EFFECT
TEXTURIZING
SALT SPRAY
RITUALS
BLUE DRAGON
FOAMING
SHOWER GEL
GILLETTE
CLINICAL
CLEAR GEL
ANTIPERSPIRANT/
DEODORANT
CREST BE
LIME SPEARMINT
ZEST
RALPH LAUREN
FRAGRANCES
POLO RED
NAUTICA
VOYAGE N-83
Why gunk up your

palms with gooey product? This refreshing
saltspray adds bulk and
texture to limp locks
with just a few squirts.
$17, axematteeffect.com
This soothing shower

gel contains cedarwood
fragrance. It foams up
with just a drop of H2O,
making it easy to apply
to hard-to-reach areas.
$15, rituals.com
Gillettes new product

wont leave any traces
behind. And it has the
highest concentration
of aluminum zirconium
you can buy OTC. $10,
pgestore.com
Crest livened up its

line of toothpastes with
summer-friendly flavors, like spearmint and
lime, without losing the
cavity-fighting benefits.
$6, pgestore.com
The bold saffron, grapefruit, and coffee berry

notes in Ralph Laurens
fragrance create a fiery
trifecta thats sure to
reinvigorate date night.
$78, ralphlauren.com
Kick off your morning

with this light, aquatic
scent. It has notes of
nutmeg and cardamom;
plus, its mint may help
improve your memory
recall. $63, macys.com
S T I L L- L I F E P H O T O G R A P H S B Y T R AV I S R AT H B O N E
THE GROOMING
AWARDS 2014
30
EXTEND
YOUR PEAK
Time is a precious resource during this decade, and your mirror
may not get enough of your time.
A MensHealth survey found that
most guys in their 30s spend just
20minutes a day in prep mode
which could hold them back professionally. Groomings impact
increases indirect proportion to
your job position, says Dan Kilgore,
a Boston-based principal with Riviera Advisors, a recruiting company
for Fortune 500 firms. A lack of it
can be fatal to your career. University of Texas research even found
that the most attractive men stand
to make 17 percent more than their
least attractive peers, which translates to about $230,000 over a lifetime. Heres how to spend your
valuable minutes in the morning.
STEP IT UP
A PLAN TO PRESERVE
YOUR PRIME.
Reduce Shampoo
Put It in Reverse
Banish Dandruff
Layer It On
Protect Your Ivories
Daily shampooing robs

hair of moisture. Lather
up three days a week
to give natural oils time
to replenish, says Jeffrey Yabut, a stylist at
Trumans Gentlemans
Groomers in NYC. Just
rinse on the other days.
Hair is usually thicker

on the back of your
scalp than the front, so
youll want to add product at the rear first. Fine
follicles tend to clump
together with excess
putty or paste, revealing
the scalp underneath.
Look for a conditioner

with jojoba oil, which
has compounds identical to the oils your hair
produces. Pair it with a
shampoo that contains
zinc pyrithione, an antifungal agent that will
prevent any new flakes.
Apply thinner skin products first, says Josh

Zeichner, M.D., assistant
professor of dermatology at Mt. Sinai Medical
Center. A serum is more
effective when followed
by a thicker product to
lock in moisture.
Coffee, citrus juice, and

sports drinks erode
tooth enamel and leave
stains, says Debra
Glassman, D.D.S., a New
York City dentist. Rinse
with water after drinking
any of these to fight the
acids side effects.
ITSWHATHAPPENSWHENGERMANENGINEERS
HAVEAZEROTOLERANCEFORPLAQUE
INTRODUCINGORAL-BSMOST
ADVANCEDBRUSHINGEXPERIENCE
It accelerates to top speed faster than a
high performance sports car. And with seven
brushing functions and nearly precision
brush movements per second, it delivers
more plaque removal* and a clinically-proven,
superior clean versus the leading sonic technology.
It truly is engineered to perform. Explore the
innovation at OralB.com/black.
*vs. a regular manual brush

Procter & Gamble, Inc., 2014
30s
THE GROOMING
AWARDS 2014
SMOOTH YOUR MUG

YOUR SHAVER DESERVES
THE SUPPORT OF THIS
EXFOLIATING REGIMEN.
Your Goal / Blast Buildup

Decades of dead skin (yeah,
gross) can gum up the works in
your shaver, leaving skin looking craggy. Exfoliation will be
your saviorif you stick with it.
Your Plan / A Sonic Boon

Set aside the washcloth. A
wave of new devices, like the
Clarisonic Mia and the Foreo
Luna, use sonic movements
todeep-clean skin debris.
Use This
Foreo Luna for Men, $199,
foreo.com
GUCCI GUILTY POUR HOMME

Earthy notes of patchouli convey
masculinity. $88, sephora.com
KENNETH COLE MANKIND
Sandalwoodand ginger make it stand
apart. $72, kennethcole.com
KARL LAGERFELD POUR HOMME
Lavender and zesty mandarin are
pleasantly musky. $75, macys.com
LOCCITANE
VERDON
OUTDOOR
MOISTURIZER
SPF 30
BLIND BARBER
WATERMINT GIN
FACIAL CLEANSER
DERMALOGICA
ULTRASMOOTHING
EYE SERUM
KIEHLS SINCE 1851

ULTRA FACIAL
OVERNIGHT
HYDRATING
MASQUE
DOVE MEN+CARE
EXPERT SHAVE
TOTAL COMFORT
SHAVE CREAM
AVEENO
MENS
AFTER-SHAVE
LOTION
This moisturizer is great

for swimmers and counteracts sun damage with
ingredients rich in vitamin A, an ally in the battle against wrinkles. $32,
usa.loccitane.com
Heres the one time

bathing yourself in gin
is socially acceptable.
The juniper berry in this
cleanser may be a surprising acne fighter. $18,
blindbarber.com
Ward off premature

wrinkles with this peptide-packed serum. Its
vitamin C can increase
collagen production
to firm your skin. $50,
dermalogica.com
Apply this mask before

bed, and the hyaluronic
acidwhich can help
your cells retain moisturewill have plenty
of time to seep in. $35,
kiehls.com
Shave creams should

apply easily and not
wash away before your
razor finishes the job.
Doves lather is rich and
provides a comfortable
shave. $26, target.com
The oatmeal infused

in this mild aftershave
helps rehydrate your
skin for days after you
use it by locking water
into your outer layer of
skin. $6, drugstore.com
HEAD &
SHOULDERS
2-IN-1 SHAMPOO
&CONDITIONER
WITH OLD SPICE
RUSK
PASTE
SHAVE
HAIR STYLER
RECIPE FOR MEN

ULTRA CLEAN
SHOWER GEL
MARVIS
MOUTHWASH
CONCENTRATE IN
STRONG MINT
PHILIPS
SONICARE
DIAMONDCLEAN
BLACK EDITION
This shampoo and conditioner combo deploys

pyrithione zinc, a strong
antifungal ingredient,
and has an invigorating,
first-date-safe scent. $6,
pgestore.com
Grooming on a budget?
Rusks paste applies easily and costs under $20.
It also contains a form
of keratin, the same protein found in your hair.
$18, stylesource.com
Hair goes haywire when

its too dry. The sugarbased emulsifiers in this
paste lock in moisture,
while the beeswax adds
volume to individual
strands. $17, eshave.com
Before your morning

coffee, try this energizing grapefruit- and
guarana-infused body
wash to give your day a
kick in the pants. $19,
recipeformenusa.com
The natural bee extract

propolis, found in this
refreshing, alcohol-free
peppermint mouthwash,
can help prevent plaque
from forming. $23,
bigelowchemists.com
With five brush modes,

nearly 50 percent more
bristles than the standard model, and a charge
that lasts for weeks, the
Sonicare is a must-have.
$220, philips-store.com
THE GROOMING
AWARDS 2014
40
REFINE
YOUR LOOK
Strands of gray and crows-feet are
often interpreted as signs of distinction. But when a younger guy
angles for your job, they can feel
like signs of vulnerability. The long
hours at work, the lack of sleep,
and the sunscreen-free weekends
on the back nine can all catch up
to you in a hurryif you dont take
action now. Thankfully, most of
you have already started fighting
back: Seventy-eight percent of men
in their 40s we surveyed spend
30minutes or longer on their daily
grooming routine. The rules of
skin protection wont change very
much this decade, but the process will require more vigor, says
Kenneth Beer, M.D., a dermatologist
in West Palm Beach, Florida. Just
follow our plan below.
GROOM SMART
ACQUIRE TOP-LEVEL
SKIN CARE INTEL.
Watch Your Timing
Kickstart Your Cells
Do an About-Face
Drop the Soap
Get the Mane Idea
Apply face serums optimally. Retinol breaks

down in sunlight, so
apply it before bed, says
dermatologist Doris Day,
M.D. Vitamins A and E
together boost SPF protection in the a.m. and
aid skin repair at night.
Two words: glycolic

acid. Itll buff your skin
and improve its tone,
Dr. Beer says. A glycolic
acid cleanser or peel
will also help clear your
skin of dead cells by
speeding cell turnover,
say researchers in Italy.
Skin is thinnest around

your eyes, so be careful
when cleansing it if you
want to prevent wrinkles, Dr. Day says. Wash
the skin gently with the
pads of your fingers,
and pat down if you dry
your face with a towel.
Soaps contain moisture-depleting sodium

hydroxide. Cleansers
lack the harsh chemical and bathe your skin
in hydrating oils. Look
for products labeled
cleanser whenever
you need to lather up.
Switch to shampoos
with keratin proteins,
which improve hair
strength. Or if youre
thinning up there, try a
low buzz cut to give the
illusion of thickness,
says Craig Whitely of
themensroom.com.
SHAVING HAS EVOLVED.

Defy the limits of ordinary shavers, with
the Arc5 Wet/Dry Shaver from Panasonic.
Experience the personalized closeness
and comfort of 5 nanotech blades
and a powerful 14,000 CPM motor
controlled with our advanced
Shaving Sensor Technology.
Find your ultimate shaving device
at Shop.Panasonic.com/Evolve
40+
THE GROOMING
AWARDS 2014
FORTIFY
YOUR FACE
KEEP BLOTCHES AT BAY

AND WARD OFF WRINKLES
FOR YEARS TO COME.
Your Goal / Fight Aging

As fat cells on your face shrink,
the skin thins. You might notice
brown, splotchy patches and
uneven areas of pigment.
Your Plan / Add Vitamin A

A University of Michigan study
found that applying vitamin A
can help skin retain moisture
and boost collagen.
Use This
Anthony Logistics for Men
Vitamin A Facial Treatment
CLINIQUE FOR MEN ANTI-AGE

MOISTURIZER Proteins help stimulate
collagen. $36, clinique.com
FRESH BLACK TEA AGE-DELAY EYE
CONCENTRATE This calming formula
levels wrinkles. $85, fresh.com
JACK BLACK DEEP DIVE GLYCOLIC
FACIAL CLEANSER Glycolic acid strips
buildup. $20, getjackblack.com
GOLDFADEN MD
FRESH A PEEL
TURO SKIN
SPORT
LOTION +
SUNSCREEN
SPF 30
LAFCO
REPARATIVE
HAND CREAM
MALIN+GOETZ
SAGE BODY
WASH
AMERICAN
CREW
HAIR RECOVERY
+ THICKENING
SHAMPOO
TRUMANS
GENTLEMENS
GROOMERS
THE FINISHER
CONTROL PASTE
Exfoliation can help

smooth out bumps and
eliminate splotchy skin.
This facial peel contains
lactic acid to reduce
skin imperfections. $85,
goldfadenmd.com
This fragrance-free formula offers an amino

acid antioxidant boost to
slow down the effects of
free radicals that damage cells and degrade tissue. $35, turoskin.com
Consider this the antidote for rough mitts.

The silicone-free cream
uses natural jojoba and
olive oils to seal in moisture and soften skin.
$20, lafco.com
Testers liked the lathers

herbal fragrance. Your
skin will appreciate its
amino acid cleansers
that balance and hydrate
without irritation. $18,
malinandgoetz.com
Thinning strands? This

shampoo is packed
with keratin proteins,
which improve the fullness of hair, according
to researchers in Tokyo.
$12, loxabeauty.com
Trumans bottle makes

applying product a
cinch: a half pump for
thinning hair; one squirt
for regular; and two
pumps for thicker dos.
$18, trumans-nyc.com
BUMBLE AND
BUMBLE
THICKENING
DRYSPUN FINISH
V76 BY VAUGHN
CLEAN SHAVE
HYDRATING GEL
CREAM
SUPERSMILE
FLUORIDE FREE
PROFESSIONAL
WHITENING
TOOTHPASTE
PANASONIC
ES-LV95-S ARC5
CALVIN KLEIN
ETERNITY 25TH
ANNIVERSARY
EDITION
FOR MEN
MONTBLANC
LEGEND
INTENSE
One tester called it a

hair styling revelation.
We liked the workable
texture and light hold
that accomplished the
mission with ease. $29,
bumbleandbumble.com
This gel transforms into

a rich cream that softens your stubble as you
lather. Vitamin E antioxidant beads keep skin
soft as they protect and
repair. $28, v76.com
Need something else to

smile about? This whitening paste deploys calcium peroxide to lift
stains. It also works on
bonds, veneers, and caps.
$21, supersmile.com
This electric razors

motor adjusts its speed
based on the density of
your beard, and the head
pivots to follow the contour of your face. $500,
shop.panasonic.com
This crisp and classic fragrance has stood

thesniff test of time.
Theres a good reason its been flying off
shelves for 25 years.
$74,macys.com
Place this bold, masculine scent on your wrist

and neck, and itll put
the notes of cardamom
thought to promote
mental clarityto work.
$79, macys.com
C O N T R I B U T O R S : B R I A N B OY , G E R I LY N M A N A G O , D A N M I C H E L , S A N D R A N YG A A R D
AVA IL A B L E AT D IL L A RD S , B O N -T O N & B E L K
NEVER
STAND
STILL
BY MIKE ZIMMERMAN
PHOTOGRAPHS BY ART STREIBER
HUGH JACKMAN
CONSTANTLY
PUSHES, TRAINS,
TRANSFORMS,
AND FINALLY
PERFORMS. LET
HIS LIFE BE
YOUR LESSON
IN THE POWER
OF CHANGE.
FEATS OF STRENGTH
TODAY
Every time Ive spoken with Jackman,

hes been in some state of intense
physical transformation. I dont think
people really understand that level
of commitment and what it takes to
maintain it over a span of years. Films
like Real Steel (training with Sugar
Ray Leonard) and Les Misrables
(losing 30 pounds and then gaining
it back again) required serious prep
work. Of course, nothing compares
to the transformation Jackman has
had to undergo to play a certain heavily muscled mutant.
Take what happened as shooting
on The Wolverine wound down. It
was October [2012]. I started having a few treats
here and there. I was planning my cheat meals, planning my life leading up to Christmas. And I was
like, Uh-oh. Why? Hed gotten word that X-Men:
Days of Future Past was a go for that spring. (Its
out now.) Even though he had another shoot in the
meantimethe underrated thriller Prisonershe
had to retrain for Wolverine all over again.
Once youre in shape, you can get away with
a few treats, he says. But every day off requires
three days of work.
For Jackman, the intense preparation is part of
the performance, even when the cameras arent rolling. For example, he always wants to give himself
a solid three months to prepare for any role that
might have him in the raw, which is often a possibility with anything Wolverine-related.
Theres a naked shot in this one, he says. Not
front nakedits PG-13but full-body. So I made
it very clear that I wanted to know the date Id be
shooting that stuff. That was May 21. And I remember about three weeks before that, I hear, Oh, were
having some trouble with the day, we might push
it off a few weeks. He giggles. I said, Absolutely
not! I dont care, you can push anything back you
want, but Im naked on that day!
At this point I have to ask: Is there ever a time
when he stops reinventing his body? Its not a yesor-no answer, it turns out. Technically, right now,
February 2014, Jackman is not physically working
to become someone else. But even when he can stop,
he doesnt. He thinks about it, however.
Its interesting, he says. Ive been fascinated
myself that I dont want to completely do nothing. This morning, including this [photo shoot], Ive
trained twice. Im betting that for the next five or
10 years, Ill still get asked to do stuff where I have
to be physical. Its tempting to just go and do yoga,
or swim, or play tennis. But being skinny, Ill lose
the muscle like that. I know how hard it is to get
back. And by the way, its harder at 45 than it was
at 30. Even now, Im noticing the weight starting
to go down. You have to work hard. Then he starts
laughing. It sucks.
RAPID FIRE:
HUGH JACKMAN
Motto: Have a go.
One exercise for the

rest of your life:
Deadlift. It hits pretty
much everything.
Hero: Nelson
Mandela. That kind of
humility I admire.
What you cook

to impress your wife:
Ricotta pancakes.
Favorite curse word:

Motherfucker.
Motherfuckers neat.
S t y l i n g : B r i a n B o y , g r o o m i n g : B i r g i t t e / R e n e F u r t e r e r / A B T P, s e t d e s i g n : B e n a r k S t u d i o ; o p p o s i t e : J o h n V a r v a t o s T - s h i r t , C i t i z e n s o f H u m a n i t y j e a n s
the sun probably shines hot in your world, but

on the day I met Hugh Jackman, New York City
was buried under a foot of soot-stained snow and
frozen stiff, traffic and all. It was a good day to be
sequestered in a massive studio space downtown
shooting photos, and the shit. This is my fourth
time talking with Jackman. In the nearly 10 years
bridging those conversations, I can tell you a few
things I know for sure. One, he has an industry
reputation as a generous gentleman. I can testify:
He listens. He engages. He respects. Two, hes
a big dude. He has a couple of inches on me,
which makes him six-two. But the heroic stature
really comes from the broad chest. Today he spends
much of our photo shoot sprinting, climbing, and
jumping around the studio. He doesnt need claws
to sell it. Three, he has an unearthly work ethic,
a trait he shares with most hypersuccessful people
Ive met. Skeptics will say hes able to do what he
does because of money, or luck, or some other
cosmic fix. Balls to that. Four, Jackman was not
always one, two, and three. The fact is, and Im going
to use the obvious metaphor, it takes ongoing
feats of superhuman strength for a man to remake
himself. Jackman has that strength. Do you?
The Physical
A GENTLEMAN,
WITH AN EDGE
HOW HUGH JACKMAN BECAME

A CLASS ACT AMONG ACTORS.
At Home
In School
On the Job
Jackmans father emphasized good

etiquette: Everything was very proper
and English that way. So a lot of that
chivalry was stuff I was taught at
home. But then hed actually talk to
me about stuff like respect. Really, its
about having respect for people.
At his liberal university, a woman called

him a misogynist because he opened
a door for her. I was like, What? I
hadto rethink it. Then I understood the
point. Dont do things for her just
because shes a lady. Treat everyone
the same because theyre people.
Early in his career, a man yelled at him

on set. I took him aside and said, If
someone on the street talked to me
that way, Id punch him in the head.
Soif you continue, thats whats gonna
happen. You cant be afraid to lose
something for what you think is right.
Jackman makes a deliberate distinction between a challenge and a goal.

Goals are single-minded pursuits
and therefore limiting. Challenges
can expand. Example: Can a man be
in better shape for his signature role
in 2013 than he was 10 years earlier?
Watch The Wolverine and you see the
answer. Each Wolverine film is an
expanded physical challenge. What
separates a man who meets these
challenges from those who fall short?
Its a great question, and it still
fascinates me, Jackman says. Think
about how the Seattle Seahawks rose
to the occasion and Denver didnt.
What is the mental step? Ive heard that [Broncos
coach] John Fox says there are two types of pressure, the pressure you apply and the pressure you
feel. They wanted to be applying. But on the day?
They didnt apply any pressure. So its all a mind
game. Preparation, Ive realized, is key.
Thats fine to say. But were all pretty sure the
Broncos prepared. Their collective wheels came off
so fast that one had to question their lug nuts. So
what then? You know that stuffs going to happen,
he says. Can you regroup? Even if you have a bad
first take, dont let that screw up the whole day.
Part of that lesson came from Jackmans big
break, the first time he grew out the Wolverine muttonchops on the original X-Men. I remember studio
people saying, Were not quite seeing what we saw
in your audition. [Director] Bryan Singers coming
over to talk to me. I thought this was a prelude to
being fired. Right then I made a very clear decision to
do what I thought was right. If I didnt like the script,
change the script. If I didnt like the action, change
it. But it needed to come from me so if I got fired, I
was not doing what I thought people wantedjust
what I wanted to do. About three days into that, I
remember catching Bryans eye, and I could just tell
that he was like, Thats the guy I hired.
FEATS OF STRENGTH
FEATS OF STRENGTH
The Mental
I l l us tr ati o ns by M A R C O G O R A N R O M A N O; o p e n ing sp re ad an d o p p o si te: J o h n Var vato s T- sh ir t , 7 fo r A l l M an k in d j e ans , M o n tb l an c watc h , Lo u is Vu i t to n sn e a ke r s
The Indenable
Stopping, whatever that may meantaking a break, stepping out

of the spotlight, rechargingcan never be an option for Hugh
Jackman. Recharge? The work recharges him. Thats one of
the tricks that successful people like to use. There are plenty of
tough-guy clichs about this idea: Ill sleep when Im dead, for
example. But one-liners alone dont capture the point. Jackman
captured the point long ago and lives by it.
My father has an insane work ethic. I have about 60 percent
of it, but in Hollywood that makes me a fairly hard worker. I got
that from him. He never missed a day of work in his entire life. He
brought up five kids on his own. He loved his job as an accountant, and he told me, Youve got to find that thing you love to do,
and then youve got to be educated. Dont just assume because
you love to do something that youll be good at it. You have to
learn how to do it. I did four years of drama school because of
my dad. I was offered a big job on a soap opera. It was that or go
to drama school. It was a huge decision. Oh, shit yeah! I remember watching
that soap opera and the guy who took that role. All I remember was he played
the trumpet. So I turned it on, and theres this bloke playing the trumpet. And
I was literally sitting there eating two-minute noodles, living on a hundred
bucks a week for rent and everything, and Im like, I couldve done that and
gone on to America. So I did have some moments.
Jackman makes it sound simple, and on one level it is. But its not so simple
on a day-to-day, real-life level when were all faced with personal choices and
challenges. If you want to bring it back to simplepermanentlyfirst bring
yourself to a point of reckoning, just like Jackman did.
Learn a lot about yourself, he says. You push yourself, challenge yourself, you go to places emotionally and you dont always want to do that. But
it keeps you fresh and young. Our tendency in life is to narrow everything.
Worldview, friendships, choices, feelings we have, reactions to things become
smaller and narrower. We lose our range.
It wasnt until I came to a truce inside myself about the fact that my job rarely
will be comfortable that I started to enjoy it more, he says. Like Wolverine.
You want to get somewhere youre not physically? Its going to be uncomfortable. The end result is good, but its uncomfortable to change. Its frightening.
So in a way, feeling comfortable is a warning sign. Accepting this as a part of
life was a big change for me.
And once he did, he saw the benefits again and again, and still does today.
Right now my oldest kid has grown about a foot in a year, he says. Hes going
through growing painsliteral painsso its uncomfortable. But hes growing.
And for me, losing weight, putting on muscle, losing water weight, none of that
is easy. The resolve ultimately makes you stronger, and you feel better for it.
Push yourself,
challenge yourself,
go places
emotionally. You
dont want to, but
it will keep you
fresh and young.
THE ALL-NEW WOLVERINE WORKOUT
DIRECTIONS
IF YOU SPORT FEROCIOUS CLAWS, YOU NEED THE GUNS TO BACK THEM UP.
ONCE A WEEK, HUGH WILL DO A VARIATION OF THIS ARMS WORKOUT, SAYS DAVID
KINGSBURY, JACKMANS TRAINER FOR X-MEN: DAYS OF FUTURE PAST.
Perform the close-grip bench press and dumbbell

incline curl as a superset (back-to-back), doing 6
reps of each with 60 seconds of rest between
them. Complete 8 supersets total. Next, do 50 dips,
and then nish with 50 barbell curls. Perform everything with good form and rest as little as possible.
1A
1B
Close-Grip Bench Press
Dumbbell Incline Curl
Dip
Barbell Curl
Grab a barbell using an overhand grip

thats slightly less than shoulder-width
apart, and hold it above your sternum
with your arms straight. Take four seconds to lower the bar to your chest.
Press the bar straight up to the start.
Grab a pair of dumbbells and lie on

your back on a bench set at 45
degrees. Bend your elbows and curl
the weights as close to your shoulders
as you can. Pause, and take four seconds to lower them back to the start.
Grab the bars of a dip station and lift

yourself so your arms are straight.
Cross your feet behind you and slowly
lower yourself until your upper arms
dip just below your elbows. Pause, and
push back up to the starting position.
Grab a barbell and stand with your feet

shoulder-width apart. Without moving
your upper arms, bend your elbows
and curl the bar as close to your shoulders as you can. Slowly lower the bar
back to the starting position.
GUY FOOD GUIDE 2014
EDITED BY PAUL KITA
PHOTOGRAPHS BY ALEX FARNUM
P.144
REASONS ITS
GOOD TO BE HUNGRY
RIGHT NOW
HERE ARE ALL THE TOOLS,
TECHNIQUES, RECIPES, AND
SKILLS YOU NEED TO START
BUILDING MORE DELICIOUS,
NUTRITIOUS MEALS TODAY.
AT BREAKFAST: DUCK!
Duck eggs are larger than chicken eggs, so they require gentler heat to
cook through. In a skillet over medium-low heat, melt 1Tbsp butter and
add the eggs. Cook until the whites set, 3 to 5 minutes. Chow down.
GUY FOOD GUIDE 2014
SATISFY MORE THAN YOUR APPETITE

SAVOR THE FOOD, AND THE WORK./ BY DAVID LEITE
y Connecticut kitchen is
my true north. Its not fitted out with enormous
professional appliances.
(I learned long ago that a
hot flame is a hot flame.)
Its gray-green walls, white cabinets, and patterned
countertop are more zen than anything else.
When Im alone, my kitchen becomes my workshopwhere I not only assemble ingredients but
make them as well. Homemade espresso-maple
smoked bacon. Portuguese chourio, which my
father said through tears was as good as the kind
he grew up eating in Portugal. Breakfast sausage;
corned beef and pastrami; duck prosciutto; stocks
and demi-glaces; homemade ketchups, mustards,
and vinegars. Even my frigging compost is artisanal.
Its no different from eighth-grade shop class,

Ive come to realize. But instead of lathe chisels
lining the wall, I have knives lining a drawer. And
just as working in shop relieved my teenage angst,
cooking in my kitchen workshop beats back worries
about mortgages and unfulfilled dreams.
Its therebrining meat, rinsing sausage casings, roasting bonesthat I am in the moment.
I am sure of myself. Why bother doing all this? I hear
in my head. I do it because I can, I reply out loud.
I do it because I find no greater joy than sitting
at the table with my partner and our friends, knowing that Im filling bellies, sustaining friendships,
and reinforcing purposeall because of the craftsmanship that comes from my kitchen workshop.
You can do this too. Keep reading.
Leite is the author of The New Portuguese Table
01
Bypass the Blender for Sublime Hot-Weather Cocktails

For an easy summer drink, turn to the Sazerac. Chill a rocks glass in the
freezer. In another glass, muddle 1 tsp sugar with 1 tsp water. Fill this
glass with ice and stir in 2 ounces rye, 2 dashes Peychauds Bitters,
and a lemon peel. Add a splash of absinthe to the chilled glass, swirl to
coat, and toss (down your gullet). Strain the rye mixture into the
chilled glass. David Joachim, author of Cooking Light Global Kitchen
03
IF YOU WANT TO EAT

BETTER, YOU GOTTA
QUACK SOME EGGS
MENSHEALTH.COM | JUNE 2014 | P.146
When you break a farm-fresh duck egg into a skillet, youll notice how the tangerine yolk perches
resplendently atop the white. By contrast, the feeble yolk of a commercial chicken egg droops and
flops. Cook that duck egg sunny-side up, and youll
savor a richer, deeper flavor, says Joshua Skenes,
executive chef of Saison in San Francisco. Plus,
the nutrition of duck eggs is nothing to squawk at.
Go Ahead, Cook the Books
Butcher Tom Mylan, author of The

Meat Hook Meat Book, turns to his
sauce-stained copy of Moro East for
grilling guidance.Its taught me to
use Greek yogurt for everything: as a
marinade, as a dip, and as a topping.
DUCK EGG
CHICKEN EGG
WEIGHT
70 g
50 g (large)
CALORIES
130
72
PROTEIN
9 g
6 g
IRON
3 mg
<1 mg
V I TA M I N B 1 2
4 mcg
<1 mcg
SELENIUM
26 mcg
15 mcg
St yling: Jasmine Hamed, prop st yling: Justin Segall, food st yling: Katie Christ, hair and makeup: Alexia Ogle,
production: Carmel Cot tingham; still - life photographs by R ALPH SMITH; icons by Jay F letcher; illustrations by +ISM
02/
BUILD A
BREAKFAST
BETTER THAN
ANYTHING
THAT POURS
FROM A BOX
DAVID LEITES BEST EVER
SAUSAGE PATTIES
What youll need

2
L B C H I L L E D P O R K B U T T,
C U T I N T O 1" C U B E S
L B C H I L L E D F AT B A C K ,
C U T I N T O 1" C U B E S
C U P C H O P P E D PA R S L E Y
T B S P K O S H E R S A LT
T B S P G RO U N D S A G E
2 T S P B L A C K P E P P E R
0
4
T S P G RO U N D
CORIANDER
TSP RED-PEPPER
FLAKES (OPTIONAL)
TSP DRIED THYME
T S P G RO U N D N U T M E G
T S P G RO U N D G I N G E R
1/ Run the pork butt

and fat through the "
plate of a meat grinder.
2/ In a large bowl, use
your hands to combine
the ground meat and
fatbackwith the rest of
the ingredients.
3/ Cover the bowl containing the sausage
mixture tightly with
plastic wrap; refrigerate at least 4hours so
the flavors meld. Shape
the mixture into 3" to
4" patties, each about
" thick. In a large skillet over medium heat,
cook the patties until
browned on both sides
and cooked through,
4to 6 minutes per side.
The uncooked sausage
will keep in the fridge
for up to 3 days or in
thefreezer for up to 2
months. Makes about
12 sausage patties
0
IDIOT-PROOF
5 YOUR CLAMBAKE
Think of clams as self-contained steamers: When you heat

bivalves, the water inside their shells gradually cooks their
tender meat. Buy littlenecksmiddle necks and top necks are
too chewy. Then scrub them under cold water, toss them on the
grill, and wait for the shells to part. Ken Oringer, chef and owner
of Clio in Boston, recommends spicy clams casino: After the
shells have opened, top each clam morsel with butter, a splash
of hot sauce (like Cholula), and a squeeze of lemon.
HARNESS STEAM POWER!

The same method for grilling clams also works for other mollusks,
such as oysters and mussels. Try topping any grill-steamed
bivalve with garlic butter, fresh pesto, or your favorite BBQ sauce.
THOUGHT WINE WAS

WEIRD ONCE TOO
GUY FOOD GUIDE 2014
06/ YEAH, YOU
07/
First stop: Japan, which is brewing bolder traditional sakes, says

Tadashi Ono, executive chef of
MaisonO in New York City. These
hold up well with bold-flavored
foods. Im not a big fan of clean,
crisp, easy drinking sake; I like
something challenging, says Ono.
CHIKURIN FUKAMARI JUNMAI
Its earthy and funky with a distinctive fermented
avor, says Ono. Drink this with other similarly
nuanced foods, like aged meats and cheeses or
something cooked with miso. $32, jotosake.com
WATARI BUNE JUNMAI GINJO 55
Watari bune pertains to a strain of rice that gives
this sake a clean, energetic avor. Its nutty, fruity,
and complex, but gentle, Ono says. Try it with
grilled seafood or sashimi. $24, jotosake.com
Cooking: Its Something to Do While You Drink Beer
Magic happens when strangers cook together. I host

classes at The Farm Cooking School, where I watch
timid guests don aprons. We peel and chop, simmer and
saut as one. Mistakes occur. Beers empty. And soon, we
eata newfound family through food. Ian Knauer
When in Doubt, Add Bacon Fat
09
08
After cooking bacon, let the liquid-gold fat cool, pour it into a lidded
container, and refrigerate it to use at will. Dont worry: Bacon fat has
about the same number of calories as vegetable oil. And it tastes like bacon!
*Melt the fat in a pan before you make omelets or scramble or fry eggs.
*Drizzle warm fat on grilled bread. Rub with cut garlic and top with tomato.
*Spoon the fat over grilled steak. Steven Raichlen, author of Man Made Meals
YOURE NOT EATING

ENOUGH AVOCADOS.
4 SOLUTIONS, HERE
WHIP UP A SIMPLE SNACK

Drizzle half an avocado with
olive oil, sprinkle with sea
salt, and add a squeeze of lime
juice. Dig in with a spoon.
WAKE UP YOUR BREAKFAST

Make scrambled eggs and add
diced avocado, a squeeze of
lemon juice, crushed red-pepper
akes, and crumbled feta.
STIR TOGETHER A CHIP DIP

Combine mashed avocado with
goat cheese, salt, lime, and
Tabasco. Scoop up the mix with
potato chips or rice crackers.
MAKE HER MELT

Tuck avocado slices into a tuna
melt with Cabrales cheese
(orany blue cheese) and sliced
tomato on rye toast.
This time of year, creamy, luscious California avocados are at their best. When theyre in season,
Hass avocados are rich, nutty, and almost sweet,
says Susan Feniger, co-owner of The Border Grill
restaurants. Per cup, these bumpy-skinned California avocados contain nearly 3 more grams of
fiber and 78 percent more heart-healthy monounsaturated fats than smooth Florida avocados do.
LEAN ON THIS PROTEIN

Bison steak is naturally leaner than the typical beef version youll nd
at your grocery store. Per 6 ounces, bison rib eye contains 4 more
grams of protein and 90 fewer calories than beef rib eye.
GUY FOOD GUIDE 2014
10
BISON ARE AT HOME ON THE

RANGE AND ON YOUR GRILL
Think of the bison as the food worlds Rocky.

Due to unregulated hunting, fewer than 1,000
bison (also known as buffalo) lived in the United
States by the late 1800s, according to the U.S. Fish
& Wildlife Servicea huge decrease from the 30 to
60 million that roamed the land when the Europeans first reached these shores. Surviving animals
found protection with private ranchers.
Theyve made a comeback: About half a million
buffalo now live in North America. And the future
of these beasts lies in the handsor rather, walletsof consumers like you. After all, only about
60,000 bison are processed in the United States each
year, while 120,000 beef cattle go through the system every day. However, now that consumers have
started herding toward this lean protein in recent
years, more butcher shops, restaurants, and high-
end grocers now carry bison meat. The trend is as

good for the species as it is for your diet.
Bison offers more protein per pound than standard beef for fewer calories. Ranchers often offer
organic, grass-fed, hormone-free meatjust the
kind you should be looking for when you shop. (To
locate bison meat near you, download BisonFinder,
a free app for iPhone and Android.)
And buffalo is extremely easy to prepare. Brush
tenderloins, steaks, or a whole loin with a touch of
oil, season with salt and pepper, and grill the meat
to medium rare. Or make a burger topped with the
classic combination of ketchup, mustard, lettuce,
tomato, and pickles. Pick it up, and behold a truly
American meal.
Steven Rinella is the author of American Buffalo
and the host of MeatEater on Sportsman Channel
11
Teach the Next Generation to Grill with Pride

My son Eddie turns 3 this summer. Last year he sat beside the grill,
repeating my lessons. (Dont forget to use salt, Daddy.) This year
well go to the farmers market so he can pick what well cook. Ill
teach him to massage marinade into meat. Ill point out the hot
spots on the grill. And well be together, as men, over a fire, like
so many before us. Jesse Schenker, chef/owner of Recette in NYC
12/
PA RT Y !
ROCK YOUR KITCHEN
ROY BUCHANAN / WHEN A

GUITAR PLAYS THE BLUES
This album smolders like
aperfect BBQ re.
John Stage,founder/pitmaster atDinosaur Bar-B-Que
in Syracuse, NewYork
JIMI HENDRIX /
ELECTRICLADYLAND
It puts me into a meditative
state. I can lose myself cooking
to it. Saul Bolton, executive
chef/owner of Saul at the
Brooklyn Museum in Brooklyn
You Can Dance While You Saut
Think of the Altec Lansing XL Jacket speaker as your

new sous chef. Its wireless, so you can move it from
kitchen to grillside, and its rubberized jacket shields
it from sauce. It sounds almost as sweet as the phrase
Dinners ready! $199, alteclansing.com
RELAX!
THE ROLLING STONES /

BEGGARS BANQUET
Its perfect to play loud. You
cant go wrong with Street
Fighting Man. Josiah
Citrin, chef/owner of Mlisse
in Los Angeles
THE BOOKS / LOST AND SAFE

I want to make food the way
that they make music. The Books
blend studied technique with
modern sounds. Josh Habiger,
culinary director of Pinewood
Social in Nashville
1
3
YOUR FIRST
IS STILL BEST
When my friends show
me their new grills and
start talking BTUs, I bite
my tongue. My basement is filled with used
and rejected grills. My
Weber One-Touch Silver
22.5" charcoal grill has
outlasted every one. The
Webers domed lid creates incredible convection
heat for roasting chicken
or crisping pizza crust.
When I open the dampers, I can sear amazing
steaks. As a chef, its all
about versatility. Tony
Maws, chef/owner of
Craigie on Main, Cambridge, Massachusetts
HOW TO GRILL EVERYTHING
When your coals are hot,

bank them to one side of
your grill to create three
temperature zones, says
Maws. Then start cooking.
THE BLAST FURNACE

Consider this the sear zone:
Steaks, lamb chops, pork
chops, scallops, and burgers
belong here. Or use the spot to
quickly char foods that require
lower heat to cook through.
THE SIZZLER
Tomatoes, zucchini, eggplant,
and peppers can shrivel over
high heat. Put them here, along
with large cuts of meat, such as
whole chicken or pork shoulder;
close the lid to circulate heat.
THE WARMER
The less intense heat of this
zone creates an optimal space
for toasting burger buns, gently
melting butter in a saucepan,
or maintaining the temperature
of food thats already cooked.
GUY FOOD GUIDE 2014
SPICE
BLENDS
PILE
ONT HE
FLAVOR
Ancient cultures have

spent centuries honing mixtures of herbs
and spices to support and define their
cuisines. Now that
all the hard work is
complete, steal these
blends for your own.
All it takes is a sprinkle here or a rub there
to add complexity
and mystery to your
food. Here are my
four favorites. Joe
Yonan, author of Eat
Your Vegetables
WHERE TO BUY
Spice blends are becoming
easier to nd in mainstream
grocery stores, but if there are
any from this chart that you
cant nd, head online to these
trusted spice traders: penzeys.
com, kalustyans.com,
gryffonridge.com.
1
4
Zaatar /Middle East

INGREDIENTS
SUMAC
THYME
S A LT
SESAME
SEEDS
This blend draws its aromatic power from wild

thyme, giving the spice
mix a slight tang. Thats
why its great with creamy
hummus or yogurt dips.
Sprinkle on
TOASTED
P I TA
RO A S T
CHICKEN
RO A S T E D
EGGPLANT
POPCORN
Chinese Five Spice /China

INGREDIENTS
CINNAMON
C LOV E S
The star anise gives this

blend a potent licorice
kick, so use less of the
mixture than you think
you need. Too much can
make meals taste bitter.
FENNEL
S TA R A N I S E
SZECHUAN
PEPPERCORNS
Sprinkle on
BARBECUED
PORK RIBS
SEARED DUCK
BREAST
BEEF
STEW
MOLASSES
COOKIES
COOK WITH HER, WIN HER HEART

When planning the menu for your big date, consider her cooking
experience. Think homemade pizza or pasta. That way you two can
work together kneading the dough and tasting the sauce.
15/
Garam Masala /India

INGREDIENTS
CARDAMOM
C AY E N N E
PEPPERCORNS
CINNAMON
The ingredients in this

blend can differ according to region, but the mix
usually contains some
heat. Use it in cooking
and to finish dishes.
CORIANDER
C LOV E S
CUMIN
B AY L E AV E S
Sprinkle on
RICE PILAF
SAUTED
SPINACH
LAMB STEW
RO A S T E D
C AU L I F LOW E R
Dukka /Egypt
INGREDIENTS
R A L P H S M I T H ( b l e n d s) , M I T C H M A N D E L ( i n g r e d i e n t s) , J a m e s C a n t (G r i n s h p a n)
CUMIN
HAZELNUTS
The name means to

pound in Arabic. The
broken texture gives the
mix a slight crunch similar
to bread crumbs. It tastes
nutty and savory.
CORIANDER
SESAME
SEEDS
Sprinkle on
RO A S T E D
C A R RO T S
RO A S T
CHICKEN
BAKED
SALMON
FRIED
EGGS
SEDUCE
HER IN THE
KITCHEN
Theres something
intimate about the
kitchen, says Eden
Grinshpan (pictured
above), the host of
Eden Eats and Log
On & Eat with Eden
Grinshpan on the
Cooking Channel.
Its fun to dress up
and go to a restaurant with sexy lighting, but sometimes
its more fun to open
a bottle of wine and
cook a dish together
for the first time.
See that together
she threw in there?
Cooking with your
date is far hotter than
cooking for her,
Grinshpan says. And
youre already home.
Food can work as
foreplay in moderation, she says. Keep a
bowl of fresh berries
on the counter as you
cook and feed them
to each other. If you
become distracted,
so be it. Youll need
something to do as
the sauce simmers. . .
FIRE UP SOME FISH

Heat inch of oil in a cast-iron pan on a grill above an open re. Add
seasoned trout and sage, and cook until the skin crisps, 3 minutes on
each side. Serve with melted butter and juice from a grilled lemon.
GUY FOOD GUIDE 2014
17/ WAIT FOR A FRESH PAYOFF
16/
Picking great food means remembering the all-too-brief windows

of opportunity that open when the planetnot the supermarket
decides whats available, says David McInerney, cofounder
of freshdirect.com. Here are his five favorite fresh summer foods.
MAY
JUNE
JULY
AUG
SEPT
C A N DYC OT
A P R I C OT S
ALASKAN
SALMON
M A RT H A S
V I N E YA R D S Q U I D
Play with Fire! (the Singe-Proof Way)
Dousing hot coals with lighter uid

is stupid. Start charcoal quickly
without risking your eyebrowsby
picking up a $15 chimney starter.
Jam crumpled newspaper into the
bottom, dump in coals, and ignite .
SOFT-SHELL
CRABS
GRASS-FED
BEEF
CANDYCOTS Theyre a supersweet variety of apricot grown in California.
ALASKAN SALMON Wild salmon has a rmer texture and better avor.
SQUID Simply cooking the squid on the grill yields terric results.
SOFT-SHELL CRABS Theyre delicious grilled with olive oil, salt, and pepper.
GRASS-FED BEEF Grass is at its peak energy level, resulting in tastier beef.
18
Eat Your Damn Vegetables

Meat dishes dont need a lot of meat to taste good. I recognized this when
Idecided to eat vegan before 6 p.m., lost weight, and wrote a book about
itcalled VB6. I eliminated animal products during the day and gave them a
supporting role at dinner, where meat took up about 1 part for every 2
or3parts vegetables. Follow that ratio and youll see how small amounts
ofmeatcan produce big flavor. Mark Bittman, author of The VB6 Cookbook
19
RUB DOWN
THE THIGHS
Chicken breasts are bland and boring. Commercially produced chickens are born and bred to have
oversize breast meat, says Tory McPhail, chef of
Commanders Palace in New Orleans.Often that
size comes at the expense of flavor. The thighs
have a more robust chicken flavor, McPhail says.
Buy bone-in chicken thighs with the skin on. The
bone helps the meat cook evenly, and the skin adds
a hit of crispy deliciousness for a mere 30 additional calories per thigh. McPhail likes marinating the meat in jerk seasoning and then grilling
the thighs on a hot grill, skin side down, until the
skin crisps, about 2 minutes. He then moves the
thighs to a moderate temperature and cooks them
until grill marks form, about 6 minutes. Finally he
returns them to the hottest zone until the chicken
is cooked through, about 4 minutes.
2
0
TAKE LUNCH
OUTSIDE
Cowboy cookery isnt limited to baked beans.

Gabriel Rucker, chef of Le Pigeon in Portland,
Oregon, recommends skipping tasteless canned
goods in favor of whole fish. Its the perfect lakeside lunch. Also, big props if you catch the trout
yourself. Not an angler? The freshest fish have
shiny skin, clear eyes, and firm flesh, Rucker says.
21/ SEEK A FLASH IN THE PAN

Cast-iron cookware maker Griswold closed decades ago, but collectors still
scour eBay and panman.com for vintage skillets. To appreciate a Griswold castiron pan in action, make a pancake, says Bob Kramer, a chef-turned-knifemaker
in Seattle who forges blades the old-school way. A Griswold pancake has a
plump, uffy interior and a just-crisp exterior. It doesnt sit in the pan; it levitates.
SMOKE AS
MUCH AS
YOU WANT
On most barbecue-joint
menus, mountains of
brisket, ribs, and sausage outmuscle vegetables. But at Woodshed
Smokehouse in Fort
Worth, Texas, executive
chef Tim Love partners
proteins with smoked
kale, potatoes, and
whole cauliflower. Barbecuing vegetables isnt
difficult. All you need is a
smoker (Love likes the
$600 Hasty-Bake, which
doubles as a grill), some
buddies, a case of beer,
and an afternoon. Think
you could manage that?
HOLY SMOKES!
Try smoking these vegetables with help from Love.

Serve them to your guests
asappetizers as you wait
forthe main course to nish.
KALE
TYPE OF WOOD MESQUITE

TEMP 300F
C O O K T I M E 1 H O U R S
Trim the leaves from the stalks;
wash the leaves, and season
them with salt, pepper, and
ground cayenne. Smoke the
kale until its crispy; serve the
chips with ice-cold white wine.
ROMA TOMATOES
T YPE OF WOOD HICKORY

TEMP 150F
Halve the tomatoes lengthwise
and rub them all over with olive
oil, salt, and pepper. Smoke
until tender and sweet. Serve in
a Caprese salad with smoked
mozzarella and fresh basil.
BRUSSELS SPROUTS
T YPE OF WOOD OAK

TEMP 150F
Halve trimmed sprouts and rub
them with olive oil, salt, and
pepper. Smoke until cooked
through. Serve with bacon,
shredded Manchego cheese,
and a splash of cider vinegar.
2
2
YOU CAN EVEN SMOKE YOUR NUTS

For the ultimate beer buddy, toss some peanuts in the smoker.
Usewhole, raw nuts and add olive oil, salt, pepper, and chili powder.
Smoke at 225F until roasted, about 2 hours. Crack. Eat. Grin.
GUY FOOD GUIDE 2014
23
MURDER CAN
BE WORTH IT
Lobster prices are not expected to rise this summer, says Bob
Bayer, Ph.D., director of the Lobster Institute at the University
of Maine. That means the succulent crustaceans remain a fairly
cheap dinner date. Of course, youll want to grill your lobsters
shortly after killing them. Dont freak: Eric Ripert, executive chef
and co-owner of Le Bernardin in New York City, will help you.
GRILLED LOBSTER WITH

SAUCE VIERGE
If you boil your crustaceans, theyll become

waterlogged. Split them down the middle
and steam the meat in its shell instead, and
youll score more luscious lobster avor.
Place a damp towel beneath a cutting

board for stability. Put the (live!) lobster
horizontally on the board, holding its tail
with your nondominant hand. Plunge a
sharp chefs knife into the head and
through to the board. (R.I.P.) Rotate the
board 180 degrees and split the lobster in half. Scoop out the green guts.
1/ In a medium bowl,
mix cup olive oil, zest
from lemon, 1 Tbsp
lemon juice, minced
garlic clove, 2 seeded
and diced tomatoes, 1
minced shallot, and 1
Tbsp chopped parsley.
2/ Preheat your grill to

direct, high heat. Halve
three lobsters (see left).
Brush the lobster meat
with cup melted butter. Season with 3 Tbsp
herbes de Provence,
salt, and white pepper.
3/ Place the lobsters

shell side down. Cook
until the meat turns
opaque, 6 to 8 minutes.
Transfer lobster halves
to a plate; crack the
claws and divide the
meat. Makes 3 servings
Harness Your Handiest Cooking Tool

24
*When I sear fish in a hot pan, I flip the fillet skin side down and press
the flesh of the fish with my fingers. This helps the skin crisp evenly.
*Stainless-steel knives can make some lettuce greens and herbs oxidize and
turn brown. I skip the blades and just tear the leaves into bite-size pieces.
*If Im cooking with fresh herbs, I crush the leaves in my hands to release
their flavorful oils. Jason Travi, executive chef of Superba Food & Bread
25/ SERVE
DESSERT WITH BEER
CHOCOLATE COFFEE
BEER FLOAT
In a chilled pint glass, add two scoops of coffee

ice cream. Pour in one bottle of stout (Vidal likes
Brooklyn Black Chocolate Stout). Top the oat
with 1 Tbsp diced candied orange peel. Using a
microplane or grater, shave some dark chocolate
over the ice cream. Serve immediately.
If you love drinking good beer,

youll enjoy cooking with it too,
says Marc Vidal, executive chef of
Boqueria in New York City. Vidal
uses smoked porter as a stand-in
for beef stock in braises and the
chardonnay-like Dogfish Head
Midas Touch to flavor paella. And,
if only as an excuse to add hops to
dessert, he suggests a beer float.
158
BY SUSHMA SUBRAMANIAN
PHOTOGRAPHS BY MIKO LIM
FROM YOUR WAKE-THE-NEIGHBORS MOANS AND

GROANS TO YOUR X-RATED WHISPERS, WOMEN
ARE ALL EARS. ITS TIME TO MAKE A RUCKUS, MEN.
BRING
THE NOISE
IT
STARTED LIKE MOST COLLEGE HOOKUPS:

Laura saw Ray at a frat party. He was quick to compliment her
smileand her ass. A few red Solo cups later, she was back at his
apartment, clothes flying off. And thats when things got weird.
The fun, talkative guy from the party clammed up.
He was completely silent, Laura said. I could hear everything but him. The effect was deeply unnerving. Like most
women, Laura needed somethinga moan, a grunt, a Yeah,
thats it. I like to hear a man groaning, whispering my name,
something to let me know hes about to climax, she says.
Laura is not alonebut then neither is Ray. An overwhelming
number of guys become suddenly tongue-tied when theyre getting busy. In fact, in a recent survey, 94 percent of women admit
to being louder than their partner in the bedroom.
Okay, the survey was by Lovehoney, a U.K.-based sex shop,

but bona fide scientists agree. They even have a name for those
soundsfemale copulatory vocalization. Its part of how women
are conditioned: Women are more comfortable being vulnerable and letting a guy know what theyre feeling, says Jim Pfaus,
Ph.D., a psychologist at Concordia University.
And theres incentive to join in. Arousal is about engaging
different senses and auditory sensationsall things that may
intensify the experience, says Kristen Mark, Ph.D., director of
the sexual health promotion lab at the University of Kentucky.
Hear that, men? Maybe a refresher course would help. Take
this quiz, check the survey results, and listen to the professors.
And dont be afraid to speak up.
64
67
23
Illustrations by JOEL HOLLAND
Percentage of
women who believe
that the louder the
sex, the better it is
JUST SHUT UP
AND CLIMAX!
WOMENS HEALTH
READERS REVEAL
THE HIGHS AND
LOWS OF MUFFLING
YOUR MOANS.
Percentage who say

that silence in the
sack is always uncomfortable for them
Percentage who say

silence is at its sexiest
when youre trying
to avoid being caught
Percentage who
consider a soundless
sexual encounter
to be sizzling hot
TRUE
FALSE
Erica still remembers the text she

received from her friend Dave one
night: I always thought youd be the
best lay of my life. It was exactly
what Erica needed to hear. Ill let
you do whatever you want, she fired
back. The texts escalated for a few
days until the two met up at a bar.
I want to fuck you, he growled
as he slammed her back against a
wall. Back at his place, the floodgates
Deep Down, She
opened: I love going down on you,
Finds Dirty Talk
he said. Erica couldnt get enough. I
Embarrassing
was so turned on, she says. Im very
type A and have problems giving up
control. Having someone tell me what to do was hot.
These days, everywhere you lookand listenyou notice a
change: Jason Derulos single Talk Dirty hit number two on
the R&B/hip-hop chart. Girls depicts sex in all its messy, awkward, and often loud realness. Long-distance iChats are best
with some dialogue, no matter whats happening on the screen.
Its an interesting cultural shift, says Valerie Peterson, Ph.D., a
professor of communication studies at Grand Valley State University. Sound and talk have always been a big part of sex, but weve
been taught not to use dirty words, and weve grown up with a
certain amount of prudery, Peterson says. Connection requires
trustand, she says, theres an element of trust in being able to
speak freely during sex. Its time to find your voice, and hers.
The right words, delivered at the right volume, can bust down
walls between partners. And when that happens, you might be
surprised by how much stronger your bond becomes.
Take Olivia and Patrick. Most of the time, Olivia liked that Patrick was polite, but in bed she wanted something else. One night
after drinks, out of nowhere, he was saying things like, You love
this dick. You only want this dick, she says. At first it seemed
out of character. But the way he was taking controlI loved it.
We tend to negotiate our vulnerabilities, says Peterson. We
try not to show our cards and give someone the upper hand. So
when you say exactly what you want in bed, or vocalize in other
ways, it can be startling, but its also a sign that youre opening up.
Dirty talk is deeply personal; one persons turn-on is anothers mood killer. Thats why revealing these things isnt without
some degree of risk. But once you find the courage to speak up, it
wont just cement your bondit could also lower her inhibitions
in the bedroom. Driving her arousal could help fuel her orgasm
by distracting her from her anxieties, Pfaus says.
Your homework: Try a little dirty talk in the bedroom. It
might feel clinical or weird at first, Peterson says. Thatll fade.
Sari Cooper, a certified sex therapist based in New York City,
suggests practicing dirty talk while masturbating, or watching
porn together and mimicking what the actors sayeven if its in
a silly, self-conscious way. Become comfortable with it.
Whatever you do, ditch the Fifty Shades stuff and give her
honest, graphic compliments. Tell her specifically what you
find most beautiful about her, Peterson says. After all, what
woman wouldnt want to hear that?
78
Percentage of women who confess that dirty talk

in the bedroom is a turn-on
HOTTEST THINGS
WOMEN HAVE HEARD
FROM A GUY IN BED
You feel amazing.

You taste so nice.
I want you.
I wake up hard just
thinking about you.
I didnt know you had
that in you.
HOTTEST THINGS MEN

HAVE HEARD FROM A
WOMAN IN BED
I get wet at the sound

of your voice.
You make me feel like
a wild animal.
Im gonna be walking
funny tomorrow.
I dont know what I
was doing before you.
I cant believe how
big you are.
Source: Sur vey of

M e ns H e a l t h/Wome ns
Health readers
S t y l i n g : S t e p h a n i e Tr i c o l a / s t r i c o l a . c o m , p r o p s t y l i n g : B e d n a r k S t u d i o s , h a i r : E l o i s e C h e u n g / A v e d a / W a l t e r S c h u p f e r M g m t , m a k e u p : A k i k o O w a d a , m a n i c u r e : K i m C h i u / M a r k E d w a r d I n c . ; J a s o n M e r r i t t / G e t t y I m a g e s
(J o h a n s s o n), S te p h e n Lo v e k i n /G e t t y I m a g e s (K u n i s , C r a i g), L a r r y B u s a c c a /G e t t y I m a g e s (R i h a n n a), S te v e G r a n i t z /G e t t y I m a g e s (C l o o n e y) . O p e n i n g s p r e a d , f r o m l e f t : F o r t n i g h t b r a a n d p a n t i e s , A l d o h e e l s; E r e s b r a ,
L A g e n t p a n t i e s , B r i a n A t w o o d h e e l s ; O n l y H e a r t s b r a a n d p a n t i e s , L o n g c h a m p h e e l s ; p r e v i o u s s p r e a d : T h e S t r a n g e r M i n i m a l e A n i m a l e b i k i n i , A l d o h e e l s ; o p p o s i t e : L A g e n t b y A g e n t P r o v o c a t e u r p a n t i e s , B r i a n A t w o o d h e e l s
TRUE
FALSE
TRUE
FALSE
Heres a useful bit of advice: Never

compare a woman to a great ape.
Now, that said, all that noise theyre
making? Its wild monkey love, baby.
In the jungle, researchers have
found, female primates make a variety
of copulatory calls. Among bonobos
and chimpanzees, our closest evolutionary relatives, the females make
these sounds while mating to incite
male competition. Males, in turn, are
Couples Who
more likely to ejaculate when a female
Scream Together
makes noise, says Christopher Ryan,
Stay Together
Ph.D., author of Sex at Dawn.
But lets not get carried away:
Women arent screaming in bed because they want the neighbors to know theyre ovulating. They raise hell in the sack mostly
because it makes sex better. A 2012 study from Cleveland State
University found that nonverbal communication of pleasure
during the act predicted sexual satisfaction.
Hows that work? Moaning might be a less intimidating, more
comfortable way for people to express pleasure than verbally
directing their partner, says study author Elizabeth Babin, Ph.D.
Mary, 29, knows what gets her going, and its never what a guy
screams when hes about to climax. Its just that little moan,
she says. That heavy breathingwhen you change positions or
move in a certain way. Its reassuring. Were asking at some level,
without language, Do we have chemistry? says Greg Bryant,
Ph.D., an associate professor of communication studies at UCLA.
If your verbal cues sync up, thats great, says Jennifer Sellers,
Ph.D., an associate professor of psychology at Green Mountain
College. Couples who match each others communication styles
usually have the greatest intimacy, she says. Quietly mimicking her sounds shows you care enough about your partner to
step outside your comfort zone to make her feel more at ease.
There are limits. I was once in bed with a guy, says Mary,
and instead of moaning, he squealed like a little girl on the playground. I was shocked. Clearly, that was a one-time experience.
Remember that hilarious scene in

Forgetting Sarah Marshall where
Kristen Bell hears her ex-boyfriend
and his date (Jason Segel and Mila
Kunis) getting it on in the adjacent
hotel room? An auditory battle
ensues between the former partners
to see who can have (or at least pretend to have) the loudest sex.
Unfortunately, thats just the movies. No studies prove (yet) that turnWomen Want
ing up the volume leads to greater
Men to Be Louder
arousal or more intense orgasms. And
in the Sack
yet that willingness to be loud may
signal something powerful and deep:
You and your partner have reached the ultimate comfort zone.
People express themselves through sex. Those cries of ecstasy
are a private language shared within a couple. They can take
on a life of their own between two people, Bryant says. They
create a feedback loopthe more expressive one partner is, the
more turned on the other can become.
Plus, the idea that someone might hear you is just a bonus.
Theres an element of dangerthe fear of getting caught
that makes sex more exciting for some people, says Justin
Lehmiller, Ph.D., a social psychologist at Harvard University.
The less concerned you are with who might be listening, the better: Acting uninhibited, especially with a partner you trust, is
one of the great joys of sex, he says. Holding back, on the other
hand, keeps you from feeling present in the moment, which can
lower your libido, says the University of Kentuckys Mark.
This was a problem that Bianca and Carlos knew all too well.
Because they have three young kids, they tend to keep things
quiet in bed. But on a recent business trip, they finally booked
a separate room for the kids. It wasnt long before the people in
the neighboring room were pounding on the wall, trying to quiet
them down. It wasnt going to happen.
The sex was better the louder we got, Bianca says. It just
felt so good to lose control.
39
58
Percentage of women who couldnt care less

if their noise wakes the neighbors
TALK DIRTY
TONIGHT
HESITANT ABOUT
GOING THERE?
JUST FOLLOW OUR
4- STEP PLAN TO
A FILTHY MOUTH.
FEMALE
CELEBS WITH
THE SEXIEST
VOICES
Scarlett Johansson
Mila Kunis
Rihanna
ACTORS
WITH
THE SEXIEST
VOICES
Percentage of women who wish that men would

be louder in the bedroom
Give It Time
Skip Danger Zones
Keep It Simple
Go Deep
Dont go all Dice Clay

on the first date. Dirty
talk is born out of trust,
communication, and a
sense of playfulness,
says Madeleine Castellanos, M.D., a New York
City psychiatrist who
specializes in sex therapy. And that takes
time to build. Start by
floating something out
there to see how it flies.
Most women have a

spot on their body that
makes them insecure,
Dr. Castellanos says.
(Pay attention to what
she leaves exposed, or
covers quickly, when
shes getting dressed.)
If shes uncomfortable
with her belly but loves
the way her breasts
look, lavish far more
attention on the latter.
Limit your euphemisms

for her lucky coin purse,
her sugar walls, or her
catchment basin of love.
Theyll just sound icky,
says Pepper Schwartz,
Ph.D., a professor of sociology at the University
of Washington: You can
say things like, I love
being inside you, but
words like twat should
die a quick death.
Drop an octave into full

Barry White mode and
see what happens.
(Think Jon Hamm, not
Darth Vader.) Women
are wired to respond to
masculine traits, says
Dr. Castellanos. A
deeper voice is associated with higher levels
of testosterone. Your
rumbling bass note also
conveys confidence.
George Clooney
Daniel Craig
Source: Sur vey of

M e ns H e a l t h/ Wome ns
Health readers
THE DAY MY
BRAIN WENT DARK
A MENTAL STORM
WIPED OUT MY MEMORY. COULD
IT HAPPEN TO YOU?
BY RICHARD NALLEY
PHOTOGRAPHS BY KOHJIRO KINNO
ALL I SEE IS
A FLASH:
MY WIFE IS BEHIND
THE WHEEL,
BOOMING
UP THE FDR
DRIVE IN
NEW YORK CITY.
Shes got the pedal to the metal, which is okay because somehow, in the
middle of the day, there is not one other car on the highway. And the sky is all
fake colors, a kind of bruised green roiling over squeeze-cheese orange. My
wife is saying something: Stop apologizing. But she doesnt mean No need to
apologize. She is very, very tense. She wants me to shut the hell up.
In the flash, I am aware that my thoughts, the part of me that feels like me,
cant claw to the surface. It is scarylike being buried alive.
This is not, it turns out, a dream.
This is a story about what happened to me on the day that Hurricane Irene
the one that lulled everybody into a false sense of security before Sandy
bore down on us in New York City. Its a challenging story to write, because the
events of that day remain a blank to
me even now: Nearly 24 hours of my
life went missing, skipped away on
French leave. It was like one of those
old amnesia movies where the hero
wakes up with a headful of mirrorshard visions: Wha...Where am I?
Except that I hadnt been conked
in the head. And in this story Im no
kind of hero.
My mind snapped back into place
in a ward bed at New YorkPresbyterian Hospital in the predawn hours of
the following morning, rain spattering the window beside me. Five yards
away, our beds arranged toe-to-toe, I
faced a sweating man handcuffed to
his bed rail. The cop seated beside him
nodded to me; then they both turned
back to a sitcom on the overhead TV.
A neurology researcher would
later tell me, I know of only one place
where this sort of thing is actually
common, and thats on soap operas.
That sounds about right, until your
life starts imitating daytime TV. As it
turns out, this plot twist isnt receiving its due. I had been ambushed by a
particular form of amnesia that day
doctors call it transient global amnesia, or TGAand it might be more
common than most people, maybe
even many doctors, realize.
In one Swiss study, titled Transient Global AmnesiaNot So Rare
After All, researchers determined
that the condition strikes about seven
in 100,000 people every year, and that
30 percent of the cases reviewed were
initially misdiagnosed. So not runof-the-mill, but not exactly hitting
the mental Mega Millions either.
And thats for the whole population. Research shows that the number of occurrences actually jumps in
the over-50 age group, with accounts
ranging from 24 to 32 cases out of
100,000 people annually. That would put me, at age 54, in the TGA sweet spot.
In seeking possible causes of my own attack, I read vivid personal accounts of
TGA victims who snapped out of it miles from home, lost, or who came around
bruised and scraped, perhaps from fights they didnt remember getting into.
In my own case, I just floated out of the fog and found myself in a strange
bed with EKG terminals taped under my shirt, an Ace bandage holding a pulse
monitor in place, and an IV dripping magnesium. (Apparently I was slightly
low. That was all they could find, a nurse would explain, almost apologetically.) Big wads of gauze were taped to the back of each hand. I saw that Id cut
and bruised my ankle somewhere along the line. It was still bleeding some,
but it didnt hold my interest. My full attention focused on my so-called brain.
THERE WAS A CLIPBOARD NEXT TO ME, WITH A NOTE IN
my wife Claires familiar handwriting:

This is not a STROKE.
Claire brought you to New YorkPresbyterian Hospital in the car. She is OK!!!!
You are having memory loss. Dont have a reason.
This is TEMPORARY.
Claire had spelled it out in huge letters. Possibly, I thought at the time,
because they were written in haste or anxiety. I now realize it was something
else: a subconscious shout, an attempt to make something register with me
and stick. TGA, I later learned, has the quality of being both retrograde, meaning that the amnesia blots out older
memories, and anterograde, meaning
that you cant hold on to new information after the amnesias onset. I
had about a one-minute window of
recall. Then: Reset to zero.
I also now understand that the
notes bullet points (there were many
more) were direct answers to questions I couldnt let go ofHow did I
get here? Are you all right? Id asked
them over and over.
The bizarre, relentless repetition of
questions is a common theme in TGA
reports; in one studys description,
its as if a fragment of a soundtrack
is being repeatedly rerun. It would
be almost comical if it didnt fray the
nerves of everyone around the victim,
who of course cant remember a thing
about it. (I spoke to one man whod
reached the point of exasperation
when his longtime life partner kept
saying, Remind me how we met?)
In the days after my attack subsided, I still had a few new relentless
questions: Was I sick? What caused
this? Will I blank out again? What the
hell just happened to me?
In search of my balking brain, I
read up on the surprisingly rich (if
murky) literature on TGA, spoke to
neurologists and fellow patients, and
tried to affix that evidence to my own
case. There hasnt been enough to
convict. That in itself is a scary detail.
The last thing I actually remember
doing on that pre-hurricane morning was fitting a patio-furniture
cover over the basement coal grate
in our Brooklyn backyard. Through
my earphones, Van Morrison sang,
Say goodbye to Madame George.
About noon, I was later told, I
showered and dressed and then
wandered down to find my wife,
small children, and dog glued to the
TV weather report. I hovered in the background for a beat or two. Theres
a storm? I asked. My family is accustomed to my annoying jokes, but a chill
gradually crept over them. You were taking care of everything all morning,
my wife would later say. Suddenly it was like a stranger had taken your place.
(As usual, there is a country song that covers this situation.)
The scene evolves.
Me, stalking out to the backyard and back inside: I want to know who
stacked up all our outdoor furniture!
Family: You did. For the storm. Me: What storm?
Repeat four times.
I had stepped out of the shower and fallen off a cliff. But why?
AMBUSH AMNESIA
MAY BE MORE COMMON THAN
M O S T P E O P L E, E V E N
M A N Y D O C T O R S, R E A L I Z E .
BASED ON THE MEDICAL LITERATURE, THE LIST OF MOODS
IS YOUR BRAIN
HEADED DOWN
THE DRAIN?
and mental time travel. In other words, it governs our ability to remember,
look ahead, and place ourselves in the moment. Perhaps tellingly, the CA1 is
also configured into the stress circuits of the brain, a potentially dangerous
combination when that circuitry goes awry.
The CA1 is very sensitive to metabolic stress, explains Dr. Bartsch, so
any acute change of the metabolic situation in the brain may cause a disturbance in that region. In turn, this disturbance may cause a dysfunction of
the memory nerve cells that can actually be captured on film. Using supersensitive diffusion-weighted magnetic resonance imaging, Dr. Bartsch and
other researchers have observed tiny lesions appearing and then disappearing in the hippocampuses of some TGA victims.
1. Do you exercise?
A
B
C
5. Hows your stress level?
Not really
Sometimes
Frequently
A
B
C
2. How sharp are your parents?

A
B
C
They act their age

Out to lunch
Alert the Nobel Committee!
3. How many hours of

sleep do you get each night?
A
B
C
Seven to eight
Less than seven
Sleep?
A
B
C
Bro-magnon, man
Bro-ccasionally
Bro-lone
6. Are you a smoker?

A
B
A
Never
Used to be
<<hackcough>>
7. How healthy is
your daily diet? No, really.
A
B
C
4. How often do you hang

out with friends?
High
Medium
Mellow
Perfect
Okay, mostly
Fried, mostly
8. How inated is your body

mass index?
A
B
C
Under control (18.5 to 24.9)

Out of control (30+)
Blubbery (between those two)
05 POINTS / BRAIN MAN
613 POINTS / BRAIN DRAIN
1420 POINTS / FORGET IT
Taking on a new skill is like

putting your mind through
interval training, providing
a brainpower buffer youll
maintain as you age.
Your brain is aging naturally.

Youre ne now, but might not
be in a decade. Start by saying
om: Try the two-minute
meditations on calm.com to
help your brain hit reset.
Your gray matter may be fading

to black, especially if you have
a family history of dementia.
Socializing and exercise are
two ways to help ght cognitive
decline. LILA BATTIS
This dysfunction is sometimes likened to a kind of mini-stroke, in which

case TGA is a godsend of a near-miss. The difference is that TGA almost never
progresses to a stroke, even though its sometimes associated with the kind
of imaging change that is linked with the early phases of a stroke that causes
permanent brain damage, says Dana Leifer, M.D., the neurologist and specialist in vascular neurology and imaging who headed the team that treated me
at New YorkPresbyterian.
My trip to Dr. Leifers emergency room began with my wife anxiously ringing doorbells in Brooklyn. She found our neighbors at home with their newborn, battening down for the hurricane. Could they possibly add to their mix
our two children, ages 3 and 8, and our jolly, slobbery dog? They could.
I l l u s t r a t i o n s b y A N D R E A M A N Z AT I
and events thought to precipitate a TGA episode pretty

much reads like everything anybody ever did before
amnesia struck. Potential TGA triggers apparently
include anxiety or depression, exercise, extremely tiring situations, headaches, money worries, a general context of psychological pressure, and sudden immersion
in hot or cold water. In one widely publicized case, a woman arrived at the
emergency room after having an orgasm during intercourse with her husband left her unable to remember the preceding 24 hours. (ABC Newss Web
headline: Mind-Blowing Sex Causes Amnesia in 54-Year-Old Woman.)
Thorsten Bartsch, M.D., who has
personally seen about 100 TGA
patients at the University Hospital
Schleswig-Holsteins Memory Disorders Group in Kiel, Germany, notes
that most of the triggers fall into
three broad categories: emotional
or psychological stress, physical
exertion, and temperature change.
(This last category is apparently not
as far-out as it sounds. The old English doctors used to talk about amnesia by the seaside, Dr. Bartsch says,
because it happened to people who
jumped into the cold North Sea.)
By this measure I had hit a TGA trifectapre-hurricane stress, pre-hurricane exertion from the yard work...
and that shower.
According to some researchers,
Imay actually have managed to score
a superfecta. Beatrice Golomb, M.D.,
Ph.D., of UC San Diego, told me that
GRAY HAIRS CAN
BE DYED, BUT
she and her colleagues have found
THERES NO FAST
a link between statin use and TGA.
FIX FOR AN AGING
(A spokesperson for Merck, which
BRAIN. TALLY UP
makes Zocor, the statin I take for
YOUR DAMAGE,
THEN USE OUR
high cholesterol, categorically denied
BRAIN BUILDERS
any such link with cognitive impairTO STAY SHARP.
ment.) And now that the new prescribing guidelines mean nearly 13
million more of us are eligible for this
class of drugs, youd better take notes
so you dont forget.
SCORE
The mechanism, if it exists, works
something like this: Your brain
1. A 2, B 1, C 0 5. A 2, B 1, C 0
2. A 3, B 5, C 0 6. A 0, B 1, C 2
cells are energy hogs, and statins
3. A 0, B 1, C 2 7. A 0, B 1, C 2
can short-circuit the power supply.
4. A 0, B 1, C 2 8. A 0, B 3, C 2
Next step, maybe you miss out on an
entire hurricane hitting your hometown. Take your medicine, maybe
lose your mind. Temporarily.
Dr. Golomb has advice for statin
users who have dealt with any kind of
cognitive misfire: Talk to your doctor
about taking a statin vacation. Give
it two months to see if your memory
shows signs of improvement, she says. Fortunately, the impairment does not
seem to be permanent. In her study, 90 percent of people with brain complaints
improvedsometimes within daysafter theyd quit taking statins.
What about the other three potential causes? In one hypothesis studied by
Dr. Bartsch and others, the unifying element in all three classes of nonstatin
TGA triggersthose stresses, strains, and temperature changesmay be the
fact that they raise the pressure of the venous system in the hippocampus, the
area of the brains medial temporal lobe associated with memory formation.
(To gauge your own risk factors for brain decline, take the quiz on this page.)
This may in turn touch off a kind of short-circuit in a subregion of the hippocampus called the CA1thought to be crucial to our capacity for memory
Hurricane Irene would ultimately spare the city its worst; it was downgraded to a tropical storm by the time it blew garbage around on the streets.
But that fact wasnt at all clear in the eerie, ominous sky as Claire raced up the
rainswept FDR Drive with her changeling husband. She knew nothing about
a condition called transient global amnesia, of course. She was gunning the
car in the clear belief that I was suffering a stroke.
I met her anxiety with a beatific, wistful cheeriness. And the questions!
Where are we going?
Why arent the children with us?
Then: Im sorry!...Im sorry!...Im so sorry!
You were very sweet, she said later, but annoying.
9 WAYS TO
STRENGTHEN
YOUR BRAIN
YOU DO CURLS TO
SHAPE UP YOUR
BICEPS. YOU RUN
INTERVALS FOR
CARDIO. WHY NOT
A FITNESS PLAN
FOR THE ORGAN
THAT CONTROLS
YOUR BODY?
1. Play Well
with Others
4. Sip Chocolate
Every Day
7. Make Snooze
Time Sacred
Every time you make

a new acquaintance,
the experience is a
form of exercise for your
brains cognitive cells.
In a study in the journal

Neurology, a cocoa
habit improved participants brain bloodflow
by more than 8 percent.
If you shortchange yourself on quality rest, your

brains trash collectors
can miss chemicals that
contribute to dementia.
2. Hit the Pavement
5. tudiez le Franais
8. Curry Favor
A 40-minute stroll three

times a week can help
bolster your brains
memory center, according to researchers at the
University of Illinois.
Language skills are

stored in places all
over your brain. Thats
particularly important
if any area of your brain
has been damaged.
Curcumin, a compound
found in the curry spice
turmeric, possesses
anti-inflammatory properties that may provide
benefits to your brain.
3. Play Table Tennis
6. Disconnect
from Your Devices
9. Make Time
to Unwind
Social interaction helps

synchronize the different parts of your brain,
optimizing efficiency.
So unplug, and connect.
Even a few minutes of

meditation or yoga can
cut stress, helping your
brain maintain access
to stored info. L.B.
The more additional

game skills needed (say,
quick thinking), the more
your brain will benefit,
says psychiatrist and
author Daniel Amen, M.D.
GROW MORE
MENTAL MUSCLE
SOURCE: CYNTHIA GREEN, PH.D.,
AUTHOR 0F BRAINPOWER GAME PLAN
Color My Word
Quickly read this list of
words aloud, saying
the color each word is
printed in rather than
the word itself. Aim to
improve each time.
BLACK
BLUE
GREEN
RED
YELLOW
RED
BLUE
RED
YELLOW
GREEN
BLUE
BLACK
Icons by HUBERT TERESKEWICZ
ONCE WE HAD PASSED THROUGH THE DOUBLE DOORS
of New YorkPresbyterians emergency entrance, we

encountered another obstacle: the fact that absolutely
nothing was visibly wrong with me. The ER itself, however, had an unsettled, improvisational feel. With the
approaching storm, the citys transit system had been
shut down, so the hospital was being staffed by a skeleton crew. My wife began buttonholing security guards and triage nurses and
whispering, Hes having a stroke...hes having a stroke.
A set of beepers went off, Dr. Leifer later explained to me. A wide range
of technicians prepared for a guy with blocked brain blood vessels.
Medical testing is unpleasant enough anytime, but the difference that day
was that all the CAT scanning, MRI-ing, puncturing, blood-pressure cuffing,
questioning, poking, tongue depressing, eyeball inspecting, and interminable waiting was taking place for me in a disturbing one-minute-reset mental
vacuum: Where am I? Who are you people? Why am I freezing naked under a
flimsy gown? Then I confronted my personal nightmare.
At some point during my half century on the planet, I managed to develop
a clawing claustrophobia and fear of suffocation that rarely, if ever, manifests
itself. Except in MRI machines. Before that day at New YorkPresbyterian,
I had sworn I would never be fed into another MRI tube without taking a
tranquilizer, preferably the kind they dart-shoot into rogue elephants. Now
Spell Check
In three minutes, find as
many words as you can.
(Dozens are possible.)
Go in any direction, as
long as letters touch.
BRAIN TIPS/QUIZ SOURCES

DANIEL AMEN, M.D., AUTHOR OF MAGNIFICENT MIND AT ANY AGE; GARY SMALL,
M.D., DIRECTOR OF THE UCLA LONGEVITY
CENTER; MURALI DORAISWAMY, M.D.,
PROFESSOR OF PSYCHIATRY AND MEDICINE AT THE DUKE INSTITUTE FOR
BRAIN SCIENCES; DANIEL SCHACTER,
PH.D., PROFESSOR OF PSYCHOLOGY
AT HARVARD UNIVERSITY; GAYATRI DEVI,
M.D., DIRECTOR OF THE NEW YORK
MEMORY & HEALTHY AGING SERVICES
I found myself repeatedly swimming up to consciousness every few minutes

during a 40-minute MRI series, completely unaware of where I was, finding
myself flat on my back, my head restrained in a helmet, and my body jammed
inside a narrow plastic cylinder the size of a sewer pipe.
I was, I am reliably informed, freaking out.
The instinct for self-preservation is a near-automatic, reptile-brain reaction when youre trapped in such a situation. A subtler kind of self-preservation was an itchy idea that kicked in only in the predawn hours, as my medial
temporal lobe began to flicker back online: Completely without warning or
explanation, what I thought of as my essential self had slipped through a
hairline fissure I hadnt known was there.
DURING THE ORDINARY COURSE OF THINGS, YOU MIGHT
think of your self as all parts of you. Stub your toeyep,

thats you all right. But here the connectedness had been
severed. At some point during the day, a nurse apparently
came upon me doing jumping jacks and slapping myself
on the cheeks, trying to bring the mind back to the meat.
But no amount of slapping would wake it up.
As TGA and other illnesses that affect the hippocampus point out, what
puts the I in mind is the ability to remember. Some people say we are our
memories, says Geoffrey Kerchner, M.D., Ph.D., director of research at the Stanford Center for Memory Disorders. Thats our consciousness, and the hippocampus is very important in that.
We all have a filmstrip of our lives
that is continuously updating from
moment to moment. We can rewind it
and think about what we were doing
yesterday and construct a sequence
of events. When you dont know how
you came to be in this moment, right
now, that is very dislodging.
As my consciousness returned
in the early dawn of the next day,
it disobligingly began to press fragments of a poem into my thoughts.
The poem was by Robert Lowell, a
teacher of mine in college whom I
greatly admired and whose own mental torments I had naively romanticized at the time. That night, as the
familiar phrases from Skunk Hour
floated through my headthe ones
ending with My minds not right
I felt for the first time the close-on,
sharkskin grain of his words, harsh
enough to flay the skin off you.
But how wrong, really, was my
mind? Apparently, not as wrong as
it felt at the time. As far as is known,
these odd episodes arent predictive
of future medical issues, including
stroke. (Indeed, notes Dr. Bartsch,
TGA victims tend to be among the
healthiest of neurology patients.) I
could take comfort in the fact that
while a disturbance in the CA1 area
of my brain could be seen as a kind of
appetizer version of Alzheimers disease (it is the region where Alzheimers first manifests itself ), the main
course is no more likely to arrive for
me than for the rest of the population.
Then there is the issue of repeat
attacks. It is reassuring to be told, by
my doctors and the mainstream medical literature generally, that transient
global amnesia rarely strikes twice.
But as with a lot of information about
this confusing illness, this counsel
seems to be shaky. One patient of Dr. Leifers I spoke to, a Brooklyn woman
who has experienced three episodes in just over two and a half years, now
takes the precaution of wearing a TGA medical alert bracelet.
She is far from alone. TGA-related websites are peppered with reader comments from people who report having had two, three, five recurrences. And
the research numbers are funky. The website of the National Institutes of
Health Office of Rare Diseases Research offers the helpful information that
the condition reoccurs in about 5 to 25 percent of people, which can be read
as a statistical mea culpa signifying, We have no idea.
I have not, as far as I can remember, experienced a repeat episode, but I
still carry the thought around. I have a vague recollectionthough its also
possible I constructed this after the factthat just before I blanked out that
autumn morning, I felt a kind of fizziness in my head similar to the symptom
declaring the onset of a migraine. If I feel it again, I hope I have the clarity of
mind to jump into bed and pull the covers over my head.
Though there is no consensus on what actually causes TGA attacks, there
is no doubt that, as Dr. Kerchner puts it, with aging, brains are more vulnerable to a wide, wide variety of things going wrong.
File it all under the heading of More Glimpses of Your Fragility, in the
Growing Old Is Not for Wimps folder. It is another of the chilly, apparently
hidden realities of aging, hidden in the sense that no matter how often you
are bombarded with certain informationlike commercials for hemorrhoid
creamit will never seem to apply to
you, until it urgently does.
But while no talismans can ward
off a TGA attack, you can do plenty
to improve the health of your aging
memory center. Start with the best
news: The hippocampus, unlike the
brain generally, has the ability to generate new nerve cells in adult life. It
is highly plastic and responsive, but it
needs stimulation. The best safeguard
against the array of challenges your
brain may endure is to be aggressive
in establishing a social life and ongoing, challenging mental activity. (So:
more poker, crosswords, and John le
Carr novels, and less laugh-track TV.)
That and exercise. The most powerful
thing a person can do, Dr. Kerchner
says, is aerobic exercise. It is incredibly effective at delaying the onset of
or even preventing the symptoms of
age-associated memory loss. We dont
know how it works; if we could put it
into a pill, we would. (Between interval workouts, add in the mind-boosting exercises on the preceding page.)
For one night during Hurricane
Irene, I was a resident of Hospital
World, that walled-off, parallel reality that operates on a 24-hour clock
of monitors beeping, temperature
taking, and overhead lights being
switched on as flocks of white-coated
doctors alight at the bedside.
Shadowy vignettes drifted through
my mind, of being awakened to
squeeze peoples fingers and push
their downturned palms upward.
Around first light, a spectral doctor
appeared, asking me to name the
president of the United States. My
first reaction was indignation; my
second, surprise: I had to pause and
chase the answer.
I was given a three-word set to
repeat, and the way he suggested that
I take my time responding gave me the sinking feeling that Id blown quite a few
of these in previous attempts. (My wife confirmed this when I finally reached
her in the early hours of the morning. My partner in crime, she tipped me off:
Its usually an animal, a sport, and a color.)
When Dr. Leifer, with his good, honest, Bert Lahr face, heaved into view
with his team during morning rounds, it was like Hunk, Hickory, and Zeke
appearing at Dorothys bedside in Kansas. I felt that Id seen these people
recently, but in some hazy, shifted context.
Id like you to try to remember three words, Dr. Leifer said. I mustered
a top-of-the-roller-coaster focus; to get sprung, I knew Id have to nail this.
Hummingbird-Baseball-Red may pop into my mind on my deathbed.
I SPOKE TO ONE MAN WHOSE

LIFE PARTNER
K E P T S AY I N G, R E M I N D M E
HOW WE MET?
WHEN KILLING IS A GAME, CONT. FROM P. 123
In real life,
killing is
a traumatic
experience.
But in video
games, it can
happen a
hundred times
a minute.
evidence of increased bullying or delinquent behaviors among kids in the trial
who played violent video games.
To Ferguson, the lack of impact was
to be expected. In contrast to Doug Gentile and other researchers who believe
that video games condition our brains
to respond to perceived threats in certain ways, Ferguson says our gray matter
is quite capable of responding to fantasy
scenarios and real threats differently.
People arent stupid, he says bluntly. As
evidence, he notes that even though video
games have soared in popularity in the
past 13 years, the youth violent crime rate
reached a 32-year low in 2012.
What about those mass shooters who
were so devoted to their video games?
Not only is blaming video games the 21stcentury equivalent of people freaking out
over the dangers of Dungeons & Dragons, Ferguson argues, but it also distracts
us from what he believes is the actual
issue underlying all those shooting cases:
untreated mental illness.
SO WHOS RIGHT? OR PERHAPS MORE
important, where do we go from here?

After the Newtown shootings, President
Obama asked Congress to fund deeper
research into the effects of violent video
MENS HEALTH Vol. 29, No. 5 (ISSN 1054-4836) is published

10 times per year (monthly except for January and July) by Rodale
Inc., 400 South 10th St., Emmaus, PA 180980099; (800) 6662303. Copyright 2014 by Rodale Inc. All rights reserved. In U.S.:
Periodicals postage paid at Emmaus, PA, and at additional mailing
offices. Postmaster (U.S.): Send address changes to Mens Health
magazine, Customer Service, P.O. Box 26299, Lehigh Valley, PA
18002-6299. IN CANADA: Postage paid at Gateway, Mississauga,
Ontario; Canada Post International Publication Mail (Canadian
Distribution) Sales Agreement No. 40063752. Postmaster (Canada):
Send returns and address changes to Mens Health magazine, 2930
14th Avenue, Markham, Ontario, L34 5Z8. (GST# R122988611).
Subscribers: If the postal authorities alert us that your magazine
is undeliverable, we have no further obligation unless we receive
a corrected address within 18 months. For licensing and reprints,
contact Nick Iademarco at Wrights Media, (877) 652-5295 ext.
102, or niademarco@wrightsmedia.com.
games, which hopefully could help clarify

our understanding. In the meantime, one
intriguing path comes from within the
game industry itself.
Over the past few years, game creator
Walt Williams has found himself becoming concerned not so much with the levels of violence in video games as with the
banality of itthat is, how mundane it all
seems to the player.
In real life, killing is a traumatic experience, Williams says. But in video
games, its something that can happen a
hundred times a minute.
In 2012, a new game debuted that
Williams helped write and design. It was
called Spec Ops: The Line, and the goal
was to portray violenceand its effects
in a much more realistic way. At one
point, for example, the games main character, a soldier named Walker, is faced
with the possibility of having to open fire
on a group of civilians, albeit hostile ones,
in order to survive. As the action progresses, Walker (that is, you, the game
player) encounters as many moral challenges as physical ones. Williams says one
of the ideas driving the entire game was
this: What if the toll of taking a life actually weighed on you?
For what its worth, Spec Ops: The Line
received some positive critical notices,
butit was certainly no Grand Theft Auto in
terms of sales. Given the choice between
moral ambiguity and a power fantasy, perhaps the market has spoken.
WHERE TO BUY
Swim Trunks: The Rules, page 66
FAHERTY
NAUTICA
fahertybrand.com
nautica.com
MAIDE GOLF BY
BONOBOS
parkeandronen.com
bonobos.com
2(X)IST
MR TURK
2xist.com
PARKE & RONEN
trinaturk.com/mrturkhome
WHERE TO BUY
No-Sweat Summer Looks, page 86
A|X ARMANI EXCHANGE
JOHNSTON & MURPHY
armaniexchange.com
johnstonmurphy.com
BANANA REPUBLIC
MIANSAI
bananarepublic.com
miansai.com
COLE HAAN
NAUTICA
colehaan.com
macys.com
CONVERSE
ORIGINAL PENGUIN
converse.com
originalpenguin.com
ERNEST ALEXANDER
TIMEX
ernestalexander.com
timex.com
GENTS
TODS
gentsco.com
mrporter.com
GUCCI
TRETORN
mrporter.com
us.tretorn.com
HOOK+ALBERT
2(X)IST
hookandalbert.com
2xist.com
JACK + MULLIGAN
VANS
jackandmulligan.com
vans.com
J.CREW
VINT AND YORK
jcrew.com
vintandyork.com
J. PRESS YORK STREET
jpressonline.com
THE
AVERAGE
GUY
Natural Born Thrillers

A white-knuckled look at what makes a mans heart race.
78%
Number of guys whove never

ridden a roller coaster
Number of women who are turned on by

scars that accompany high-octane tales
38% 34%
Number of men whove

spent time in an ER paying the
price of an adrenaline rush
12%
33 90
Percentage
whove
ralphed
Percentage who got
after their
back in line for another
dizzying
round of barfy fun
adventure
Percentage of
wannabe Mavericks
whod gladly fly shotgun in an F-16
1 in 5
Proportion of guys
who admit that heights
freak them out
4 in 5
Number whod rather go

Verne and probe the depths
in a deep-sea submarine
Number whod overcome

that phobia if a woman
dared them to skydive
87%
88%
Portion of women who

say a taste for adventure is
a must-have trait in a guy
Number of guys whove

gone 100 mph or faster
on the highway
45%
1 in 2
Number
of guys
whove
talked a
woman
into going
skinnydipping
30%
Portion of gals who say

theyre the braver mate
53
Portion
whod be
fearless
(or drunk)
enough to
strip down
and streak
Percentage of men who

say they would swim
with sharkscageless
WALK ON WATER (SORT OF)
64
Percentage of men whove
considered a Kilimanjaro
summit attempt
Looking for a summer thrill without a steep learning

curve? Forget about surfing and try stand-up paddleboarding. In a 2013 Outdoor Foundation report, the
sport boasted the highest rate of first-time participation of 42 activities surveyed. Youll want to rent a long,
wide board for maximum stability, says pro stand-up
paddler Girard Middleton, founder of Miamis SoBe
Surf. Then find some calm water and start out kneeling if you need to. Odds are youll be upright in no
time. With the right equipment and conditions, he
says, most people stand easily from the start.
CONQUER COLD FEET

Your parachute is packed and youre about to jump
until you cant. Blame your amygdalait triggers the
release of norepinephrine, a neurotransmitter that
overactivates your right prefrontal cortex, leaving you
unable to recognize what to do next, says California
psychologist John Arden, Ph.D., author of The Brain
Bible. The solution? Focus on small steps to activate
your left prefrontal cortex, soothing the amygdala
and making the task seem manageable, Arden says.
Like this: Ill step onto the bar, push off, and count.
Your anxiety should fadeand then youre flying.
Percentage of men whod

risk a trampling to run with
the bulls in Pamplona
12%
HALF
Number of men
whove gone
bungee jumping
Segment
who
harbor
fantasies
about
base
jumping
I L L U S T R AT I O N S B Y TA M E R K E L I
ITS
NOT A
ITS
A TROPHY
CASE.
CLEAR FRONT
TOOL
CABINET,
Look. You havent seen anything like HUSKYs

clear front tool storage. Tempered glass doors
on the chest and cabinet. Plus LED lighting on
the 10-drawer mobile work center. All to keep
your tools in plain sight. HUSKY never quits.
Exclusively at The Home Depot.
huskytools.com
2014, HOMER TLC, Inc. All rights reserved.
Armanibeauty.com
AVAILABLE AT MACYS AND MACYS.COM

Mens H 14 Bas To GFD HDJJDG DDFG, Yeu Yet, y Yet Yet E, e - Yt Ey Etutyutyuytuy E, Eyt Yuety U Eyty U, Wttwywyt

Hochgeladen von

Dokumentinformationen

Originaltitel

Copyright

Verfügbare Formate

Dieses Dokument teilen

Dokument teilen oder einbetten

Freigabeoptionen

Stufen Sie dieses Dokument als nützlich ein?

Sind diese Inhalte unangemessen?

Copyright:

Verfügbare Formate

Mens H 14 Bas To GFD HDJJDG DDFG, Yeu Yet, y Yet Yet E, e - Yt Ey Etutyutyuytuy E, Eyt Yuety U Eyty U, Wttwywyt

Hochgeladen von

Copyright:

Verfügbare Formate

LOSE 10 POUNDS IN 28 DAYS Free Workout Poster!

TONS OF USEFUL STUFF

THE FIT MANS

WELCOME TO OUR WORLD

FEATURES / COVER STORIES

98Avoid Fat Traps

Wild + Loud Sex!

EDITED BY PAUL KITA

TONS OF USEFUL STUFF

102 . . .AND SAVE YOUR LIFE!

26Is Your City Soft... 30What She Really

62The Hot Fitness

40Guard Your Guts

This Key Nutrient?

The news may please

Ask Mens Health

That microwave dinner

Save time, enhance

56What Hot Women

38Lose the Weight

726 Ways to Ruin

Want You to Know

You Hateand Still

a Day at the Beach

Thinks About Your

Actress Gabrielle Union

Leverage this diet strategy to eat smart without

58My Fiance Really 42

When it comes to those

76The New Rules

for Muscle Growth

54Is Your Smoothie

Outwit these potential

Six projects that take

92Dont Be That Dad

10 Your To-Do List

Avoid these fatherhood

Making You Fat?

into Big Money

Most bottled options

Follow the six secrets

8 MENSHEALTH.COM | June 2014

463 Reasons You

18Are You Lacking

Your To-Do List

Superstar Tim McGrawsinger, actor, lucky

MARY ANN NAPLES

S U N All your dad really

S U N The final season

MON Wimbledon starts.

10 MENSHEALTH.COM | June 2014

S AT Its the summer

T H U The kid from

We inspire and enable people

The reporting in Mens Health is meant to increase your

EXCLUSIVELY AT MACYS AND MACYS.COM

PETER MOORE VP / Editor

MATT MARION Executive Editor

Inquiries from the media (212) 573-0510

THOMAS OQUINN Creative Director

ERIC HUNTER Associate Publisher, Integrated Marketing

MICHAEL SCHNAIDT Senior Art Director

New York (212) 697-2040