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GUT! C HI IS T H E
A R
ME M
ORS PICK
R
MF EDIT
H E
G UIL
t i s s o t s h o p. C O M
April
Features
68
74
82
84
90
96
ON THE COVER
Justin Bastien
84 Use
your freezer Regulars On Top
to make the 6 Fitness on the Go 27 Training
freshest meals. 8 View from the Top Medicine balls are in,
gym myths are out.
10 Editors Page
37 Nutrition
60 Six new 12 Cover Workout Unmeltable cheese,
It takes more than
scents to eight seconds to get in
chewable caffeine,
and power zukes.
spruce you shape to ride a bull.
up post- 128 Be Inspired 44 Weight Loss
The latest smart
workout. What scared one guy
scales, ranked.
enough to drop 96 lbs.
48 Women
The Walking Dead s
Breakthroughs Christian Serratos
talks death.
17 Top News
Why you should hang 52 Gear
outand hang upat Toughen up yours.
the gym, give your
body more sleep, and 53 Drinks
stop bitching in bed. 1998 called, and it
wants its Cosmos back.
Columns 54 Cars
Infinitis sharkish Q60;
64 Learn It which gas to guzzle.
This (workout) buds
for you. 55 Travel
How to qualify for the
66 Turn It Boston Marathon.
Child, please.
56 Culture
Jonathan Banks talks
The Body Book bar fights; the best
baseball books.
103 The Better-
Body Blueprint 58 Style
Muscle up with Get Joe Manganiellos
intraset rest periods. look; six new scents.
PHOTOGRAPHY D I G I TA L
PHOTO DIRECTOR SALES MANAGER
Anthony Nolan Mike Vivalo
PHOTO RESEARCHER SENIOR ACCOUNT MANAGER
Lauren Pishna Samantha Miller
PHOTO INTERN
ACCOUNT MANAGER
Dani Goldstein
Laura Newell
Buck Up Tough
VER THE COURSE OF nearly Gear
30 years, Mens Fitness has Show Mother
Nature whos
featured some pretty tough guys the boss,
on its covers, but this month p. 52.
30
planet: bull riding.
With bull ridings cosmic growth in popularity and
participants in recent years, the options for which
PBR (Professional Bull Riders) rider to feature on
our cover were many. In the end, however, it became a YEARS
fairly easy call to make. 1987-2
017
Guilherme Marchi is essentially the Cal Ripken of
bull riding. With close to 18 years on the grueling pro
circuit, hes the rst man to successfully complete 500
qualied rides. Thats 500 bone-crunching, muscle-
torquing, head-snapping rides. And hes now nearing
600 rides! If ever there were an ironman of bull rid-
ing, Marchi is that man.
In this era when functional is a buzzword among
fitness aficionados, and toughness is valued as a
physical attribute, Marchi and his fellow bull riders
are as of-the-moment as it gets. Imagine the kind of
strength, flexibility, conditioning, and overall grit
required to straddle a bucking, snorting, kicking
2,000-pound bull for eight seconds. Thats what
these guys have to do if they hope to have a chance at 30 for 30
winning a PBR event, let alone the golden buckle. Of Thirty get-lean tips
to celebrate MF s
course, many dont last eight seconds, and whether 30th year, p. 90.
they do or not, the risk of broken bonesor worse
is always a possibility.
At Mens Fitness, its our continual goal to cover as
broad a perspective on tness as possible, to help you
F r o m t o p : S a m K a p l a n ; G r e g L o t u s / Tr u n k A r c h i v e ; B r i a n K l u t c h ; E d g a r A r t i g a
plan a regimen that best suits your needs. Of course,
we understand the odds are slim that youll decide
to take up bull riding after reading Jim Schmaltzs
compelling feature on Guilherme and the PBR (p. 68)
but you can follow the gym-based workout that gives
him the strength he needs to handle a bucking bull
(p. 12). Surely, if its good enough to get him bull-ridin
t, it should help you tackle the challenges you face
throughout your week. Functional tness is, after
all, about building the physical attributes required to Meatless
handle whatever life throws your way. Fortunately for Meals
We make it easy to
you, unlike for Guilherme Marchi, the odds are pretty be cheesy, p. 42.
good it wont be a raging bull.
David J. Pecker
Chairman, President, and
Raging Bull
Chief Executive Officer Think youre tough? Try
of American Media, Inc. your hand at professional
bull riding, p. 68.
We started UNTUCKit because
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that looked good untucked.
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to get right. Shirts just arent
designed that way. So we
decided to make a better shirt
for the untucked man. A
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designed to fall at
the perfect length.
untuckit.com/mf
New York City Austin Chicago
Dallas Los Angeles Philadelphia
San Francisco St. Louis
Editors page
Boldly go
Dan Patitucci
THE GREAT by refusing to shy and the world-class rearview and head Break away cycle without fear of
AMERICAN POET away from lifes athletes who use it out into the open air. from the black ice. A runner?
Robert Frost once challenges, choosing as a performance No longer confined confines of You can take to the
wrote, Freedom lies to tackle them and recovery aid to the four walls of the gym to be hills without worrying
in being bold, and head-on instead. (page 96). your gym, or forced youll get buried in a
bold and free.
thats a sentiment So, to all you brave- Each of these to peer through a snowbank.
we at Mens Fitness hearts and adventur- stories recognizes cloud of your own Nows the time to
wholeheartedly ers out there: This those who fearlessly breath on frigid take advantage of
endorse. We believe ones for you. push past traditional mornings, you can the seasonso get
its always better As you thumb boundaries as they now get back to out, be bold, and
for a man to err on through these pages, aim ever higher. We those invigorating enjoy your freedom!
the side of boldness youll find article hope theyll inspire workouts youve Its what Robert
than be dismissed after article extolling you to grab life by been missing. Frost would do.
for reticence, be the virtues of bold the horns. If youre a Cross-
it in relationships, living, from our cover Granted, free- Fitter, you can hit the Sincerely,
career, personal story on legendary dom has many outdoor track for
style, or, of course, bull rider Guilherme connotations, so sprints and 400m
fitness. Marchi (page 68), on page 74, we also runs. If youre a tennis
With that in mind, to our master list present our picks aficionado, you can
we dedicate this of 30 great ways to for the six greatest soak up the sun on Shawn Perine
issue to the bold, get lean (page 90), outdoor workouts, your favorite court. Vice President and
and celebrate the to our provocative to encourage you Consider yourself a Editorial Director,
freedoms they earn report on marijuana to put winter in the wheelman? You can Mens Fitness
Strong like
bull (rider)
IT TAKES MO
HAT TO DOM
A PROFESSI
BY JIM SCHMALTZ
PHOTOGRAPHS B
12 MENS FITNES
The Cover Guys Gym
Bull fit
FOLLOW THIS ROUTINE AND BE PREPARED TO HANDLE ANYTHING
LIFE THROWS YOUR WAY, INCLUDING A RAGING ONE-TON BULL
HOW IT
WORKS
Whether youre
looking to score
big in the PBR
or dominate
a mechanical
bull (p. 68),
training-wise,
your best bet is
to place more
emphasis on
exercise variety
and volume than
hypertrophy-
based bodybuild-
ing-style training
routines, advises
nine-time bull-
riding champ
Ty Murray.
I see guys in
the gym doing
curls for the girls, PUSHUP TIRE FLIP
and thats not STABILITY Squat down and
going to help you HOLD slip your hands
in this sport. Its Holding the (palms up) under
important not bottom portion of the tire. Raise
to bulk up and a pushup builds the tire about 45
shorten your core strength, degrees and then
muscles, he says. which helps riders quickly switch to
As you bull learn to stay tied an overhand grip.
in to the bull and Drive through your
through Marchis
better handle heels and press
sample total-
erratic zigs when your shoulders
body routine,
the body would forward as you
i
i i
G r o o m i n g b y Va l i s s a Yo e
Cutting-edge news from the frontiers of science
Breakthroughs
privileges (about 1.5 inches less for men), a lower resting heart rate,
and better heart health. A D A M B I B L E
Q Want to put yourself through a ers spent seven more minutes Q JUMP-START
half-assed sweat session thats on high-intensity moves than YOUR HEART
less intense and could break gasbags. Texters and talkers Working out on any
your neck? No? Then stay off the balance was also compromised type of trampo-
damn phone. a stunning 45% and 19%, greatly line for 20 minutes
In a study at Ohios Hiram raising their fall risk. (FYI, a 2016 burns the same
College, two groups of students study also found that treadmill calories as 20 min-
worked out phoneless or while phoning cut both running utes of running at
texting, talking, or listening to speed and heart rate, sowell, 6 mph or biking at
music on a phone. you get the gist.) 4 mph. It also aids
Result: Texting and phone- Next time switch to airplane heart rate and O 2
chatting (though not rocking out modeyoull block all the incom- intake. (U. Wisconsin-
to tunes) made focusing on a ing, but not your music apps or La Crosse)
workout hardere.g., nonphon- Bluetooth headphones.
Q Q
Q
Q
OUR
DIFFERENCE
Fresh, Quality Milk
things to
watch this
month
1.
Wearables are packed with tons of sensors that can track every-
thing from skin temp and blood oxygen to steps taken and sleep
quality. But what if they could actually tell us when were getting
sick? Well, apparently they canor, at least, soon will. QFor a year, Stanford
U. scientists followed 43 subjects strapped with as many as eight track-
ing devices each and gathered more than 250,000 measurementseven
radiation exposure. They made some amazing finds, like what causes jet
lag (falling blood-oxygen levels in flight) and how to detect inflammation and
the risk of type-2 diabetes. They even diagnosed a case of Lyme disease
before it became full-blown. QCan tracking the common cold be far behind?
3.
Sweet
nothings
get you
something
To stay close with your
significant other, share
upbeat, positive stories or
encouragements about the days
events at bedtime, not carping,
criticisms, or complaints. A study
at Oregons Gonzaga U. on post-
9/11 military couples emotional
lives found that bed talk about both
big and small positive moments
caused the couples to feel closer
to and more supported by their
partners; negative conversation
had the opposite effect. When
you share happy info and your
partner is happy for you (and
vice versa), it benefits both of
you, says study author Sarah
Arpin. In short, save your downer
news for daylight hours; and be
sure to throw an Attaboy! her way
when she reveals something even
remotely cool that happened.
F r o m t o p : C h r i s C r a y m e r / Tr u n k A r c h i v e ; C h r i s t o p h e r G r i f f i t h
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ON Everything
you need to
make life work
TOP
for you
Hot
slam!
Both a full-body blitz
and a steam-venting
adrenaline rush,
a med ball workout
is a smashing way
to muscle up
BY NICK TUMMINELLO
PHOTOGRAPHS BY
JAMES MICHELFELDER
4
LUNGE AND OVERHEAD THROW
Sets: 56 Reps: 46 (each side)
Hold the ball overhead and lean backward until you feel a stretch in your abs. Step forward and throw
the ball at a wall. Make sure youre back far enough that the ball can bounce before you catch it.
5
3 ROTARY
THROW
Sets: 45 Reps: 4
SIDE SCOOP THROW (each side)
Sets: 34 Reps: 35 (each side)
Face the wall with feet
Stand with legs staggered and your left foot shoulder-width apart.
forward. Bend your hips and knees slightly Hold the ball at arms
and hold the ball at arms length. Twist your length and twist to the
torso to the left, shifting your weight to your right. Explosively throw
left foot, then throw the ball across your body the ball at a wall and
to the right as if you were throwing something catch it after it bounces
heavy into the back of a truck. off the floor once.
Ask the
process while supporting and stabilizing
muscles and joints without restricting
movementalmost like compression shorts
and shirts, or even sleeves. It also alleviates
pain, manipulates soft tissue to prolong the
benefits of manual therapy, and facilitates
lymphatic drainage by pulling on the skin (the
tape stretches around 14%), which basically
lifts it a microscopic amount.
trainer
Best of all, its easy to apply and comes in
nearly every color. You can get very specific
with the placement of it as well as how
tightly you apply it. Check out kttape.com
for instructions.
Everyone keeps I just got back into a breakdont work My knees hurt cause strain. Flat-
talking about lifting weights, and through it! when Im doing soled shoes will
how important now my left elbow But to get some heavy squatsis help you sit back on
foam rolling is. is killing me...I can relief now, a few that inevitable, or your heels.
Whats so great barely lift a frying ideas: In the spirit am I doing some- Box squats
about it? pan. What gives? of your newfound thing wrong? can also help you
HOWARD D., SAN JOSE, CA M I K E F. , C R A N S T O N , R I
fitness zeal, you RON S., BUTTE, MT
master proper
Rolling around on Why are you lifting could work around Is knee pain form. Squat in front
the floor with foam frying pans? Get the pain; so, since inevitable? Not if of a box about 15
tubes is a terrific to the free weight its your elbow youre using proper inches high, or high
pre-workout section, man! thats bothering form. But that pain enough that your
protocol. But seriously, you, focus on could also be a sign thighs are below
Foam rolling pain is a sign you lower-body moves. of patellofemoral parallel when your
helps mobilize may have injured You could also pain syndrome butt hits the box.
your fascia, the yourselfor are take a couple of or a misaligned Set your feet wider
connective tissue about toso listen days off and, when kneecapwhich than your hips, and
surrounding your to it. It could be a the pain subsides, isnt good. These angle your toes out
muscles. If you tendon strain, ten- slowly get back to tips should help: 15 to 30 degrees.
use a foam roller dinitis (usually from upper-body moves, First, be sure Finally, build up
regularly, youll overuse), even a but doing them at a youre wearing stability in your
have greater range fracture or dis- slower tempo. shoes with the right knees and ankles
of motion and less location (though, If that doesnt supportplease, no by doing moves
pain during your unless there was work, have a physi- squatting in squishy that strengthen
training; youll also Ambien in your pre- cal therapist or running shoes! them from differ-
be less likely to get workout shake, masseuse do some Wear flat-footed ent angles under
injured, youd probably soft tissue work. shoes made for different loads, like
Add five to 10 remember those). lifting, or even a pair
Spor tpoint/Getty Images
Mythbusters
some of the misconceptions, such as
the five listed below, are harder to
spot and may hinder your ability to
remain lean, healthy, and injury-free.
1) Muscles need This allows you to drate that helps to A toned 4) Light weights advertise that their
high-volume double your stimulus fuel exercise. appearance and high reps equipment isolates
training for max for growth and tone muscles. target muscles and
growth. depends on your
ultimately get even 3) The knees HOW IT STARTED: prevents injury by
should never level of body fat
HOW IT STARTED: bigger. Bodybuilders often having the lifter
Steroids were travel past the and muscle perform an exercise
use light-weight,
rampant in the toes during development.
2) Lactic acid high-rep sets lead- through a preset
squats.
bodybuilding scene causes muscle ing up to a contest. path of motion,
during the 60s and fatigue. HOW IT STARTED: thereby eliminating
The idea is that more
70s, and lifters A 1978 Duke Univer- room for error.
HOW IT STARTED: reps translates to
discovered that Century-old sity study claimed
more calories and THE TRUTH: The
roids allowed them research (done on that keeping a verti-
fat burned, putting restrictive move-
to perform more sets frogs, nonetheless) cal lower leg better
them in the best ments of machines
per muscle group suggested that lac- protected the knees
position to be as might actually
without endangering tic-acid levels within when squatting.
lean and vascular as increase injury risk
recovery. So they muscles increased THE TRUTH: Where possible when they because theyre
trained with more with fatigue. your knees end up step onstage to flex unable to accom-
volume, more often, during any lift is in their underpants.
THE TRUTH: Lactic modate a persons
and still saw their highly dependent
acid increases with THE TRUTH: Body- individual limb length
muscles grow on the length of
fatigue because its builders typically and strength curve.
fasterand way your legs and where
fueling your muscle pair this training This can place
bigger. on your joints the
contractions, says style with low-carb, shearing forces on
THE TRUTH: Sans Chad Waterbury, a muscles attach. calorie-restricted joints. When you
roids, you risk over- neurophysiologist Some guysusually diets; thats what use free weights,
training. Rather than in Los Angeles. It shorter oneshave accounts for their says Smith, your
thrash a body part causes the painful no trouble squatting rapid fat loss. A body naturally
with as many sets burning sensation without their knees toned appear- makes adjustments
and reps as possible in your muscles that passing over their ance depends on throughout the
and then waiting a makes you want to toes in the down your level of body exercises range of
week to hit it again, stop lifting, but your position, but others fat and muscle motion according to
you can perform liver is also convert- (usually tall drinks of development, your strength level,
approximately two ing lactic acid into water) may find that says Jim Smith, speed of movement,
sets per exercise and more energy, so its their knees drift far C.P.P.S., owner of and proficiency at
train that area again actually helping to forward. Purposely Diesel Strength and executing reps.
later in the week. offset fatigue. Muscle trying to keep your Conditioning. Machines dont
Instead of 52 work- fatigue is prompted knees behind your allow for this. And
outs for that body by an accumulation toes when your 5) Machines are when singular-
part in a year, youll of protons within the body doesnt safer than using ity arrives, they
do 104, says Jason muscles, which is want to add strain free weights. probably wont
Ferruggia, a perfor- caused by the break- to the hips and HOW IT STARTED: allow us to use
lower back can them for exercise
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AMP UP ENERGY Raises energy levels to power you through your workout.* 2 INGREDIENTS
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* 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.
On Top Training
Knock
it out of
the park
Blow your co-wor
ball-cracking, hom
softball season By
Yeah, it
for a te
Y with y
even w
makes a better ba
these tips from p
of the Hitting Vau
happen again.
The secret to sm
running up your
years teaching th
of high-powered
mastering the ba
cally, in the prope
first, and the han
explains, not the
turning your nav
of your shoulders
Follow these ste
HOW TO DO IT Follow Lisles easy steps for hitting the ball faster, harder, and longer
1) Step tall into 2) Center your 3) Turn your 4) Finish
From top: Rober t Benson/Get t y; iStock
the
research to be done
to figure out the
ideal timing and
dosage. A 2010
caff
The latest
study, in which
athletes popped a
piece five minutes
before performing
mid-workout intervals, saw a
Q
6% performance
pick-me-up improvement,
offers more while the New
than minty Zealand study
refreshment found that it took
By Natalie Gingerich about 20 minutes (
Mackenzie for caffeine to kick
in. Though the caf-
feine will stimulate,
research suggests
a tolerance to caf-
feine can occur in
as few as four days
if taken daily.
To find your ideal Q
kick, Jeukendrup
recommends
starting with lower
doses and experi- (
menting. Caffeine
works with as little
as 3 milligrams per
kilogram, he says.
But a stick of gum
may not work for
with a cappuccino
caffeine per piece, seed with twice as through the skin gum gave cyclists a and sleep like a
along with taurine much caffeine as has the potential stronger final push, baby, while another (
(an amino acid coffee) and ginseng, to increase its increasing their gets the jitters.
Zuke
em!
Shrimp and
Sausagestuffed
Zucchini
SERVES 3
INGREDIENTS
PRIME
PROTEIN
3 zucchinis
1 egg
12 oz sausage
12 oz shrimp, roughly
chopped
Kosher salt and freshly
ground black pepper
Olive oil
DIRECTIONS
PER SERVING
SAUSAGE
PART Y
On Top Nutrition
B E A S TA L K E R
AH, PUCK IT
SHROOMING
A burger
well done SERVES 4 VEGGIE SIDE charcoal grill for dients in a bowl side of the
6 asparagus stalks direct high heat or and mix well. burgers. Brush
o BURGER
INGREDIENTS 2 portobello
turn on one side of
a gas grill to high.
When grill is ready, vegetables
with marinade
brush grate with
up 20 oz lean ground beef
mushrooms
oil and place as they cook.
Mix all burger
sum 1 tsp chopped onion
1 yellow squash,
sliced ingredients in
burgers on the
grill over direct
Remove when
1 tsp chopped red a bowl, then tender and
cup olive oil heat, cooking slightly charred
bell pepper wet your hands
for 4 minutes all over and serve
cup balsamic with cold water
1 tsp chopped green on each side for with burgers.
vinegar and shape meat
bell pepper medium-rare.
mix ture into
Salt and pepper Remove vege-
tsp chopped parsley 4 patties. PER SERVING
tables from
Juice of lemon INSTRUCTIONS
For the vegetables, marinade and place 427 calories, 28g fat,
Salt and pepper Prepare half of a place all ingre- on the grill to the 5g carbs, 39g protein
4
How will you describe
your first bite?
Grilled
cheesy
Halloumi salad
SERVES 2
TOP IT OFF
INGREDIENTS
1 (8 oz) package
halloumi cheese
1 peach, halved, pit
removed
1 red bell pepper,
quartered
4 cups salad greens
1 cup canned lentils
1/
3 cup chopped basil
2 tbsp chopped walnuts
1 tbsp capers, drained
1 tbsp olive oil
1 tbsp fresh lemon juice
1 tsp honey
1 garlic clove, minced
tsp black pepper
INSTRUCTIONS
Bring a charcoal
grill or a gas grill to
medium-high heat.
Upend halloumi onto
one of its long sides,
and slice length-
wise into 2 big slabs.
Cut each slab along
its width so you have
4 square pieces of
cheese. Brush both
sides with oil and
peach and pepper
pieces with oil.
Place cheese,
peaches, and pepper
on a greased grill
GRILL MASTER grate. Cook until grill
marks appear, about
2 minutes per side.
Spread greens,
lentils, basil, walnuts,
and capers on plates.
Slice peaches and
Food and prop st yling by Susan O t taviano
PER SERVING
BRIAN KLUTCH
42 MENS FITNESS APRIL 2017
Regions has the tools to help
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Project are registered trademarks of Regions Bank. The LifeGreen color is a trademark of Regions Bank.
On Top Weight loss
Step
our moms antiquated spring-
loaded home scale isnt the most
Y accurate or best way to measure
progress. If you like the way your
right up
body looks, but the scale ashes a higher
number than expected, it can seriously mess
with your head. That said, mining the trove of
meaningful data provided by high-tech smart
scalesbody mass index (BMI), bone mass,
Which new, high-tech smart body fat, etc.is worth its weight in muscle. 2) QardioBase 3) Fitbit Aria
$150, getqardio.com $130, fitbit.com
A smart scale also sends a harmless electric
scale should you buy? We tested current through fat, muscle, bone, and water MEASURES: BMI, water MEASURES: BMI, weight
to measure your bodys percentages of each. and bone mass, muscle, and lean mass, and body-
Lets now weigh our smart-scale options. body-fat percentage fat percentage over time
PERFECT FOR: Weighers PERFECT FOR: Fitbit
who need reminders users
SELLING POINTS: Alarm; SELLING POINTS:
Smart Feedback mode Supports up to 350 lbs.
1) Withings
Body Cardio DRAWBACKS: DRAWBACKS: Works
$180, withings.com BMI accuracy only with Fitbit app,
Q Enable the Smart stats arent in depth
MEASURES:
Feedback mode and Q The scale works
set your weight target seamlessly with
and QardioBase will Fitbits app and track-
PERFECT FOR: display a smiley face ers to set goals and
indicating youre use Calorie Coaching
SELLING POINTS:
progressing toward to achieve them. You
your weight loss and can see your stats and
strength goals, in progress like lean body
other words, youve mass vs. fat on the
been crushing leg day. Fitbit dashboard.
DRAWBACKS:
Q
Old-school
weigh-ins
www.NutrishopUSA.com | NutrishopUSA
On Top Weight loss
Curb Your
Enthusiasm
ice going: Youve sworn off
N processed and fast foods
and are now a card-carrying
member of the superfood fan club,
stocking up on enough health-boosting,
illness-thwarting edibles to make a
nutritionist weep sugar-free tears of
joy. Q But even superhealthy foods
can have less-than-super downsides.
Were talking calories: Shovel quinoa
down your craw or stuff your cheeks
with walnuts and its your ass thatll pay
the price. Q So go the ration-al route
instead by sticking to these guidelines.
been found to help
Quinoa Dark lower risk of heart
CALORIES: Chocolate disease and high
222 per cup CALORIES: cholesterol. Its also
SUGGESTED DAILY LIMIT: 170 per ounce full of antioxidants
cup SUGGESTED DAILY LIMIT:
called polyphe-
12 ounces
Q Unlike true nols, which battle
grains, quinoa has Q Lower in sugar cell-damaging
more antioxidants, than milk choco- free radicals and
more protein late (or almost any help tamp down
(including all nine other candy), dark inflammation.
essential amino chocolatewith at One downside:
acids), fewer carbs, least 70% cacaois Like all oils, olive
and sufficient full of antioxidant is basically just fat,
levels of heart- and anti-inflamma- making it super-
healthy mono- tory flavonoids. high in calories. So
unsaturated fatty Still, even the have a light hand
acids. darkest chocolate when you pour.
But heres the isnt calorie-free,
rub: Quinoa is also so have a couple of Coconut Oil
higher in calories squares, then wrap CALORIES:
than pasta or rice, that bad boy up. 120 per tablespoon
so it can be easy SUGGESTED DAILY LIMIT:
to overindulge. Try 12 tablespoons
mixing in plenty Walnuts
of antioxidant-rich CALORIES: Q With its medium-
vegetables, like kale 190 per ounce chain triglycerides,
and cauliflower, to SUGGESTED DAILY LIMIT: coconut oil provides
maximize the por- 1 handful (14 halves) energy and may
tion size but mini- promote fat loss. It STICK TO HALF diet-killing calorie jarsthough if the
Q Eating walnuts also seems to raise AN AVOCADO, bombs; so mix barrel look is what
mize the calories. OR GETTING
is such a good way HDL (good) choles- them into salads or youre going for, its
to get omega-3 INTO YOUR trail mix, but resist not a bad idea.
terol, even though WRANGLERS
Bean-Based fatty acidswhich its main fatty acid COULD TURN the urge to eat
Pasta promote heart is saturatedusu- INTO A WRES- them straight from
health and maybe ally a bad thing TLING MATCH. the bag. Avocado
CALORIES:
even weight loss (were looking at
CALORIES:
200 per cup 300 per 1 whole
theyre a fave of the you, red meat).
SUGGESTED DAILY LIMIT:
American Heart Whether coconut
Nut Butters SUGGESTED DAILY LIMIT:
cup avocado
Association. oil is the nutritional
CALORIES:
pastas 100% grain- more antioxidants ever stops at two the avocado as the
Olive Oil
free, not the same than fresh, plus tablespoons? fat cat of super-
CALORIES:
old flour noodles 120 per tablespoon tons of nutrients To keep tempta- foodseach has
gussied up with SUGGESTED DAILY LIMIT:
(vitamin E, potas- tion at bay, buy 29 grams! Sure, its
just a smidgen of 12 tablespoons sium, magnesium). your favorite nut healthy monoun-
beanthose alter- But the dehydra- butter in serving- saturated fat, but
natives are usually Q This oil, a mono- tion process also size cups or too much could still
higher in calories, unsaturated fat crams all the fruits squeeze packets, split the seams of
fat, and sodium. the good kindhas sugar into little not barrel-size your jeans.
Walker stalker
The Walking Deads
M AT T L I C A R I
be so beastly all the time.
On Top Women
Cheat sheet
If you got down with O.P.P.
but still want to salvage your
relationship, the path to
redemption can be rocky
but rewarding By Brittany Smith
hether you had a one-night stand, a
dont quote song with the person you tough time in some didthat much is a difference.
lyrics, movie lines, cheated with. Delete other facet of life? given. So understand And remember: If
or advice from your her number and If it wasnt just a that its very possible you screw up again,
buddies. In your own remove her from your one-off, and you self- shell choose to walk youre on your own.
FOR MEN
3
)
5 7
Tough )
enough
)
)
On Top Drinks
ASK THE
MIXOLOGIST Now
trending
BEVERAGE DIRECTOR
AT GATHER
RESTAURANT IN
BERKELEY, CA
DANIEL SHEEL
Thirsty? Weve got y
next round covered.
Q If the cocktail youre making contains citrus, fruit juice, or dairy, it mix 4 oz ginger beer
up to six months.
should always be made in a shaker. Pour the ingredients over as with 1 oz spirit, plus
Also, always check BAR BASICS
the flavor of liquor much ice as you can pack in the cup and shake until the outside of the a squeeze of lime. Or
Prepare try Ancho Reyes Verde
youve had for a while. shaker becomes frosty. Then strain and serve. For all other cocktails,
the perfect in a smoky negroni
Once exposed to the ideal prep is stirring, not shaking. You want minimal dilution of
cocktail (above): Stir together
oxygen, the taste will spirits! But dont just dunk a spoon in the glass and swirl it around. Stir
gradually change rapidly and silently, keeping the ice from jumping around and adding air 1 oz each of mezcal
The key to a great
sometimes for the to your drink. Use a long-handled bar spoon and move it quickly around and vermouth with
drink is all in the
better and sometimes preparation the glass exterior, hugging the outside edges. The motion should come 1 oz Campari and oz
for the worse, but itll from your fingers and wrist, not your forearm. Most bartenders rack Ancho Reyes. Serve
never be the same as up at least 30 rotations using a chilled spoon before serving any drink. on ice with a twist
when first opened. of orange.
THE
CARMUDGEON
ALL THINGS SPEED,
FROM AN AUTO ENGINEER
A N D L I F E LO N G R A C E R
BY J O H N D I N K E L
(AKA @CARMUDGEON)
Should I always
buy the most
expensive gas?
JA K E L . , L AVO N I A , M I
Boston
calling
How to gear up for, get into,
and master the 26.2-mile run
of your dreams
By Peter Koch
Q This months
Boston
Marathon (April
currently under
way for 2018
although if youve
17) is the oldest never done it before,
annual marathon youve got some
in the world and, work to do.
for workaday To punch next
Bostons best shot of getting
runners, the most
prestigious. Even
years ticket, youll
need to qualify by famed course into the race. Make It Happen
weekend warriors running a USATF- culminates at Keep in mind, Three keys to training for Boston
and self-described or AIMS-certified Heartbreak Hill toogetting in is
RUN TO THE HILLS
joggers aspire to marathon in less the ultimate wall the easy part. With
Your training should include every aspect
pound the storied than 3:05:00 for for testing ones a net elevation
of hill runninglots of uphill intervals,
26.2-mile course ages 34 and under, endurance. drop of 459 feet
long downhills, downhills into uphills, and
from Hopkinton 3:10:00 for ages 35 and a prevailing
whatever combination you can think of
east through the to 39 (based on your tailwind, Boston
as you go, says running coach Terrence
Boston suburbs, age on race day, is also one of the
Mahon. Run on undulating terrain three to
over the Newton 4/16/18) anytime most diabolical
four times per week to prepare your legs
Hills, and into between now and courses you can
for the road to Boston.
Copley Square. mid-September, race.
With that when registration It took me three ACE YOUR PACE
kind of history, opens for the event. tries at Boston to Boston is not a course where even
Bostons also one Terrence Mahon, get it right, says pacing should be your goal, Mahon says.
of the hardest who coaches the running legend With its constantly rolling terrain, you
marathons to get Boston Athletic Boston Billy want to be a little quicker on the down-
intohopefuls Associations High Rodgers, who has hills so that you can be a little slower on
need to meet Performance Team, won the race four the uphills and not panic about losing
tight qualifying suggests you do times. Was it worth your overall pace. The more a runner
standards to apply even better than it? Even with all can appropriately gauge his physical and
for entry. This that: You want to the challenges, its aerobic efforts on hills, the better he will
years edition is be three minutes the kind of race do at pacing it out correctly, with steady
long-since full, under the quali- that changes your effort from start to finish.
but qualifying is fying time for the life, he says.
STRENGTH TRAINING
Its all about making sure your legs are
resilient enough to handle all the downhill
pounding before climbing up the hills,
M AY 7 M AY 2 8 JUNE 17 S E P T. 9 Mahon says. He recommends three sets
of 90-second to two-minute wall squats
and double-leg hip bridges three times
per week for a solid month before incor-
porating hills into your weekly training.
Q Q Q Q
Getty Images (2)
Bank on him
Better call Jonathan Banks when
you need Hollywood muscle By Chris Lee
Why so
furious? READ
The cast
of Fast 8.
SEE
The honeymoon is over for Dom and Letty in the eighth film
in the Fast & Furious franchise. Heres what weve pieced
together so far: A new, gorgeous woman, Cipher (Charlize
Theron), joins the mix. She finds Dom (Vin Diesel). Dom goes rogue.
He betrays his family. Cipher makes out with Dom in front of Letty
(Michelle Rodriguez). Bitter foes Hobbs (Dwayne Johnson) and
Deckard (Jason Statham) have an epic prison brawl. Theres some
The Phenomenon:
sort of submarine-across-a-frozen-lake car chase. Cars fall out of Pressure, the Yips,
buildings. Tej (Ludacris) goes ludicrous and unloads a wrecking ball and the Pitch That
Changed My Life
that destroys police cruisers while in hot pursuit. Sounds like the
endless art of seduction lives on! Find out if 8 will be enough. April 14
MLB THE SHOW 17 Making it to the actual majors may not be as grueling as it is in
P L AY
The Show. Select the retro mode to pay homage to your childhood idolslike recently enshrined
Hall of Famer Ken Griffey Jr.while saving all your stats, or play GM and build a World Series
champion. $60, preorder at theshow.com, available March 28
April
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Learn It! Tips and tactics for living smarter
T h i s p a g e : G a l l e r y S t o c k ; O p p o s i t e p a g e : G r e g Va u g h a n / T h e l i c e n s i n g p r o j e c t . c o m
Child, please r
.
Who have thought that the greatest piece of parenting advice would come from the never-
R Dangereld: The best thing about kidsis making them. I may not remember when
I mad min but since he was born, fatherhood has been one of the biggest challenges Ive ever faced
b that me joy. When my son was born, his cries were like gale-force winds tearing through
ou apartmen his squirms like a baby octopus trying to slip out of a straightjacketdamn you, burrito-
style swaddle! And because human beings are born with a hierarchy of attachment, his mother was
No. 1 and I was a distant No. 2, cleaning up his number two. There were plenty of times I paced the oor
holding my infant son, wondering if something was wrong with him, resorting to tactics that worked for
my wife but somehow failed me. I went so far as to record her voice singing his favorite lullaby: Kenny
Rogers The Gambler. My feelings of ineptitude gave way to despair, then anger. But knowing when
to fold em isnt an option for a dad. Instead, I had to double-down and rethink my role as a nurturer and
open up to emotional vulnerability and discomforthis and mine.
66 MENS FITNESS APRIL 2017
Understand the struggle Understanding
Between the ages of 18 months and your childs
3 years old, toddlers are like mini development will
MMA ghters. They hit, kick, and foster building
push their way through situations a lifetime bond
that obstruct their needs and wants. of his feeling
Instead of meeting this seemingly comfortable
aggressive but absolutely normal behav- coming to you for
ior with forced apologies, empty threats, advice and help.
or, worse, physical punishment, try to
grasp the emotional needs that are driv-
ing this behavior and youll create posi-
tive conditions that will help your child
thrive at every age and stage.
This can be tough because, according
to child psychologist Laura Markham,
Ph.D., author of Peaceful Parents,
Happy Kids and founder of the lifesav-
ing website Aha! Parenting, dads tend
to shut down their emotions. Theyre
often scared by feelings because they
dont know if they can calm them.
Her mission: coaching fathers to tol-
erate these feelings. You say to your
child, You wish Mom were here? I miss
her, too. But Im here. Im your dad. Im acting out over and over again. The kind of rough-and-tumble
going to care for you because thats what Weve all heard the term acting play that dads typically engage in
daddies do. Cry as much as you want; outwhen repressed emotions bust has long-term benefits. In his compre-
show me how upset you are. Ive got this. through and manifest in undesirable hensive report, Fathering and Mother-
Ive got you. Youre OK. behavior. But heres the kicker: Kids ing with Boys and Girlsthe Example
And in situations where your toddler stop acting out only if their underly- of Fathers Physical Play, researcher
grabs, pushes, or doesnt use words, its ing feelings are validated. During a Richard Fletcher states physical
important to understand that young time-out, Markham says, a child isnt play lets boys manage aggressive
children have limitations in self-regula- befriending those feelings and learn- impulses, as opposed to being pun-
tion and in reasoning, Markham says. ing to manage them. Instead, she sug- ished for transgressions because the
If you, as a father-nurturer, meet your gests, engaging your son or daughter in father provides safety for his son to
kids needs with empathy and under- physical play before heading off to the explore his physical power. This ben-
stand the developmental stages he or playground to release tension through efits girls too, as physical play helps
she will go through from the get-go, laughter, which increases endorphins them become more active and can
youll be impacting this fatherchild that trigger positive feelings in the body. influence their self-image.
relationship for a lifetime.
The power of nurturing
Be the hero, not the villain Rules of the Playground My sons now a whip-smart 5-year-old
Understanding a childs limitations who loves Star Wars, leaping from the
doesnt give that child a free pass to highest point of the playground and
behave in ways that can hurt another building with Legos. Sure, he looks to
child, but it does give us insight into me for wrestling and roughhousing,
how to coach kids through social but I know that the foundation of our
challenges and set limits that foster > relationship rests on his condence
greater cooperation in the long run. You really wanted that shovel back, that he can come to me for comfort.
Taking on the role of an authori- thats your shovel and so you hit that boy to Interestingly, this also impacts my
tarian and enforcer rather than our tell him so. See it from their point of view relationship with my wife.
childs champion erodes that relation- and youll connect with them, which is what A protector isnt just erce, hes
gives you influence.
ship. Ultimately, Markham points out, also nurturing, says Markham.
you are your childs protector, and your > When a woman sees that in a man,
child doesnt deserve to be shamed. Hitting hurts. We cannot hit. If you hit, thats who she wants to father her
This includes actions like punishing a we have to leave the park. Then follow children. Every woman who watches a
through, reiterating that its your job to man nurturing a child says, Oh, thats
child on the playground (for example,
keep not just your child but also the other
the poor use of time-outs) for the sake of children safe.
a man I want to be with.
satisfying other parents expectations. Conceiving my son was probably
Its often hard to get a strong-willed > fun, but its the countless memories
child into a time-out without a power Supply your child with appropriate words to Ive made with him, by forging a
use, like Move, please, or Dont take my
struggle. The cost to your relationship shovel, or Give me back my shovel.
relationship since birth, that I cherish
is so huge. Thats when you nd kids the most. Q
BUCK UP
Bull rider Guilherme Marchi
competes at the debut event
of the 2017 PBR season at
Madison Square Garden in
New York City.
+
I N G
A G L
R UL
B
With the
risk of death
every eight
seconds,
professional
bull riding
has evolved
from a bunch
of crazy
cowboys into
the toughest
sport on dirt.
And thats
no bull.
BY JIM SCHMALTZ
ERNEST HEMINGWAY
famously said, There are only
three sports: bullghting,
motor racing, and moun-
taineering; all the rest are
merely games. Never one to
shy away from short, declara-
tive boasts, the famous writer
was implying that if youre
not risking your life, youre
kind of a dork. Hemingway
romanticized bullghting
still popular, yet controversial,
in some countries like Spain,
nonexistent in the States
where a stately gent in fancy MAY GOD HELP EM
A little stretching
duds plays peek-a-boo with and a whole lot of
a ferocious, charging 2,000- praying for Marchi
as he prepares for
pound bull who wants to gore his ride backstage
Opener spread: Jon Henry/Artiga Photo
at the Garden.
you. Though bullghting can
be fatal, it seems an unfair
match, as the preening bull-
ghter slowly, and quite liter-
ally, skewers his pursuer in a
slow dance of death.
70 MENS FITNESS APRIL 2017
O N E B U M PY R I D E
A lot happens in just eight
HOLY CHUTE seconds. A very brief timeline
Marchi gets of a qualified bull ride.
settled on his bull
in the chute.
:02
:04
If Hemingway were alive today, its think thats a pretty good payday for only
hard to see how he wouldnt include bull eight seconds of work, the allotted time
riding in his short list of noble bucket list riders must stay on a bull in order to earn
pursuits. While a longtime rodeo pastime, points. If that sounds like easy money to
bull riding didnt hit the big time as a you, then this is your rst rodeo. No matter
spectator sport until the founding of the how experienced, skilled, or tough a bull
Professional Bull Riders (PBR) in 1992, rider is, his next ride may be his last. :08
when a group of 20 enterprising cowboys All sports have the pressure of winning
each invested $1,000 to create a proper and losing, but where our sport goes to
league with rules and bylaws consistent another level is that a bull rider literally
with other major sports. has the pressure of living or dying every
After a slow start, the PBR (which single time he competes, says Ty Murray,
coincidentally is the same acronym for known as the King of the Cowboys and the
a cheap beer beloved by hipsters) is a most celebrated rodeo athlete of all time.
genuine phenomenon. Called the fastest Its the worlds most dangerous sport.
growing sport in the world in 2013 by Now retired, Murray is a nine-time
Forbes, that initial $20,000 investment
is reportedly worth more than $4 million
today. As best as I can tell, no U.S. sport
has produced a return close to PBR over
++++++++++++
a similar period, nance expert Mike
Ozanian wrote in Forbes. Perhaps
ALL SPORTS HAVE THE
thats why talent agency WME|IMG, the
folks who acquired UFC in 2016 for
PRESSURE OF WINNING AND
$4 billion, bought out PBR in 2015 for a LO SING. OUR SPORT GOES TO
reported $100 million.
Professional bull riders make a living ANOTHER LEVEL IN THAT A
nowa good one, actually. J.B. Mauney,
the all-time top money earner on BULL RIDER LITERALLY HAS
the circuit, has pulled in more than
$7 million. Thats not counting earnings
THE PRESSURE OF LIVING OR
from endorsements, special appearances,
and other extras available to any successful
DY IN G E V E RY S IN G LE T IM E
pro athlete, niche or otherwise. You may HE COMPETES.
+ ENJOYING
THE RIDE
Marchi
+
has his
600th ride
in sight.
PBR 101
BUCKING CHUTE Before a bull
and the rider enter the arena for
a ride, theyre waiting inside the
chute, the gated steel box on
the outer line of the arena. When
the rider is all set and ready to go,
hell nod his head to signal that the
gate to the chute should open up.
GOLD BUCKLE The PBR World
Champion is presented annu-
ally with this sports coveted
gold buckle, the ultimate symbol
of achievement in bull riding.
The custom-made belt buckle is
valued at more than $10,000.
HUNG UP One thing a bull rider
doesnt want to be. If a rider gets
thrown from the bull, but his hand
remains on the bull rope, it means
hes hung up on the bull. The
situation can be scary for riders,
but more often than not, the bull-
fighters will come in and help the
rider get free from the rope.
MULEY Simply a hornless bull.
SCORING
A qualified ride lasts eight
seconds; the rider must have
one hand in the bull rope and one
hand in the air.
There are four judges. Each This page: Jon Henry/Artiga Photo. On right: Paramount Pictures (Travolta)
1 2 3 4
6
The
Greatest
Outdoor
Workouts,
Period
BY PETER KOCH
WOR
Endurance
heart and lungsis
something people
in the gym neglect,
says Rusch. Dirt
riding hits more
than just legs. If
youre riding real-
ly technical trails,
its a ton of upper
body, core, and
midsection.
CALORIE BURN
694 per hour
PROS Besides for
the downhill bits,
mountain biking,
done right, is low-
impact. If theres
an obstruction like
a large rock, you
can get off your
bike, walk around
it, and keep going.
Its also mentally
engaging because
youre con stantly
looking ahead and
making choices
about picking a line,
standing or sitting,
and shifting gears.
CONS Your ass
will probably
hurt from rattling
over roots and
rocks, so stand up
in the pedals when
riding through
obstacles to spare
yourself some of
the beating.
KS
T
SPL
water works your Swimming is a full- Koskella felt like a Theres a lot more
shoulders and up- body workout, San fish out of water to get used to
per back, while Diego-based tri- when he first navigating by sight,
Weve all heard what a great pulling the water athlon swim coach started open-water lengthening your
fat-burning exercise swimming hits your lats and Kevin Koskella says, swimming. There stroke to conserve
is, but most of it happens in the triceps hard. Dont without the pound- are so many more energy, breathing
pool, where swimming endlessly forget the ham- ing of running or the elements out there, more efficiently,
strings, quads, and danger of cycling he says. You dont and calming your
back and forth, focused on
P a u l B r a d b u r y/ G a l l e r y S t o c k ; P a t r i c k S c h n e i d e r
glutes, which are with traffic. Its a have walls or lane nervesbut
lane patterns, is even more largely responsible that comes with
long, steady swim lines to follow. And
monotonous than the treadmill. for your kick. And, since you dont you usually cant practice. Get into
Taking the swim outside lets you because you need get that flip turn see whats below a breathing pattern
actually get somewherelike to practice breath every 25 or 50 you, either, so the youre comfortable
across a lake or river or bay control while work- meters where you fear of the unknown with and focus
and environmental factors add ing major muscle can push off the is a big factor. on counting your
challenge, not to mention the groups, its a hell of wall and glide. You Ocean currents strokes, Koskella
no turning back motivational an aerobic exercise also wont send and riptides can advises, which will
approach, to the workout. that can leave your your heart rate as come into play put your mind in a
muscles and lungs high as running, depending on your meditative state as
screaming. which means its local geography, you swim.
2
variety of leg
workouts to look cooler when
do on a bike, you shave your
from strength- legs. So theres
building SFRs that to deal with,
This spread, clock wise from top lef t: Dan Patitucci (2); Paul Nelson
WHAT IT irregular terrain and engage your need is a pair of runners knee!), parks, but seek-
WORKS riddled with roots, core muscles for trail shoes ($100 though there are ing them out takes
As with any kind rocks, and other stability. to $150). Plus, environmental fac- time and effort.
of running, trail obstaclesand softer surfaces torsmore ex- Also, King points
CALORIE BURN
running is primarily softer surfac- and uneven terrain posure, falling out, its still just
735 per hour
going to work your es require you to mean fewer of the hazards, animal running. Theres
lower bodyquads, use more stabi- PROS Dirt running overuse injuries encountersthat, enough lower-
glutes, hamstrings, lizer muscles and is dirt cheap, since that typically plague depending on your body work to beef
and calves. But connective tissue the only gear you runners (hello, outlook, can be up your chicken
seen as very good. legs, but youre still
And you burn up to not hitting your up-
10% more calories per body much.
than on concrete. King supplements
trail runs with core
CONS Finding a work, upper-body
MA X KING trail isnt nearly as weight training, and
Trail running is easy as stepping
out your front door.
rock climbing. And,
well, if you real-
very raw and very Theyre almost ly dont like running,
natural, and thats everywhere, from you probably wont
what inspires me. rugged mountain like it any more in
ranges to local city the boonies. Q
Designated
Spellbinder
Ice
picks
serve the cold shoulder they getin fact, for
e freezer can be the best place to chill out
tographs by Brian Klutch
SERVES 4
Corn, cauliflower,
and crab soup
SERVES 4
30 YEARS
THE FIRST IN A SERIES OF SPECIAL FEATURES CELEBRATING OUR 3OTH ANNIVERSARY
30
get
ways to
lean
Q
30 ways to get lean
O p e n i n g s p r e a d : G r e g L o t u s / Tr u n k A r c h i v e ; T h i s p a g e : O f f s e t ; O p p o s i t e p a g e : Tr a v i s R a t h b o n e / Tr u n k A r c h i v e
2
1
Go heavy
on squats.
The more muscles
you can recruit
pushing a prowler,
jumping rope, or
doing circuits
burns max fat.
7 Buy nuts
(peanuts,
pistachios)
unshelled.
10 Train
fasted
once a week.
Skipping a pre-
11 Drown
your
appetite.
Dehydration can
make your body
think its hungry,
so drink 130 fl oz
of water per day.
calories a cup.
Drink two cups
a day, and thats
76,650 calories
a year.
13 Use only
ellipticals
with handles.
with proper form, Youll eat half as workout mealaka Start Youll recruit
the stronger youll
get and the more Run ten 100-
many if you have to
shell them yourself.
intermittent
fastingworks to
12 skimming!
Ditching cream
muscles in your
arms and burn
fat youll burn. 5 yard sprints.
Youll burn up to
keep adrenaline
high and blood
and sugar for skim
milk and no sugar
almost double
the calories
500 calories and Chew mint sugar low. can save you 105 overall.
3 Train with a
stronger pal.
sleep like a rock
at night.
8 (or sugar-
free mint gum)
His ass-kicking after meals.
14
will work you The flavor tells
harder and get Eat off a your brain its time
you stronger. 6 blue plate.
Seeing food on
to stop eating.
a blue dishas
Go on opposed to red or Do power
4 the prowl.
Combing cardio
yellowreduces
appetite, studies
9 yoga.
It can burn 344
and weightslike show. calories per hour.
15 Berries fiber
and flavor can
turn a smoothie
into a hunger-
killing weapon.
16
Use panko Then Garon, Treadmill
17 to crush
that crust.
19 learn the
(c)leanest menu
21 a doggie
bag, please!
23 line? We
dont need no
Panko flakes soak wordsand use Ask the waiter to stinking treadmill
up less oil than them religiously. serve you half your line. Do box jumps
breadcrumbs, so Grilled, baked, entre and pack or burpees while
theyre perfect for lightly sauted, half to go. you wait.
coating proteins primavera,
like pork chops marinara, roasted,
and chicken. andthe Messiah Scare Try the
of Menu-dom
steamed.
22 the shit
out of your
24 burns
twice diet.
Learn the muscles. Aww, Hot spices rev up
18
This page: Sam Kaplan; Opposite page; Stocksy
Give Think
27 yourself
half a break.
30
meal as a
of each
26
Youll send your Dont let anything
muscles and cardio- distract you
vascular system from your food.
into overdrive, and Doing something
burn more fat. elsewatching
Netflix, working,
watching Netflix
Be a HIIT while working
28 man.
Turn your body
during a meal can
cause you to eat
into a fat-burning 50% more, says
furnace by the American
alternating sprints Journal of Clinical
with jogs. Nutrition. Q
The
Need
for
Wee d
Athletes are openly using marijuana for pain PRO-POT PROS
relief and as a recovery aid. Science says Weed: Its not just for surfers
it workswithout boosting performance, as and ski bums anymore
transdermal patches and Ben Gay-like have come into vogue among pro foot- called Floyds of Leadville last summer;
gels to bounce back from sports-sustained ball players, bodybuilders, Major League even Golden State Warriors head coach
wear and tear. Baseball players, mixed martial artists, and Steve Kerr, who admitted tryingbut
After a 30- to 40-mile run, Ill sit down, endurance athletesas well as some of dislikingcannabis as a remedy for back
and my legs will keep throbbing and their coaches, many of whom are helping pain. On a podcast last December, however,
pounding; its like they think theyre still promote the efficacy of cannabis through Kerr expressed hope that the NBA would
supposed to be going, says the Steamboat word of mouth. consider removing marijuana from its
Springs, CObased runner, whos sponsored I think all athleteswhether theyre banned-substance list. I dont think theres
by Roll-uh-Bowl bongs, Marys Medicinals, NFL or NBA pros or just serious athletes any question that pot is better for your
and Incredibles, a line of pot-infused choco- wanting to better their tnessare body than Vicodin, Kerr said. Yet athletes
lates. Thats when the CBD compounds learning about the therapeutic potential everywhere are prescribed Vicodin like its
help tremendously. They calm down your of this plant, say Suzanne Sisley, M.D., an vitamin C, like its no big deal. Theres this
legs and, because theyre anti-inammatory, Arizona-based physician and psychiatrist perception that over-the-counter drugs are
P r e c e d i n g s p r e a d : l e f t , J a m i e C h u n g / Tr u n k A r c h i v e ; r i g h t , G e t t y ( 3 ) ; T h i s p a g e : J o h n B u r k e t t / R e d T i d e P r o d u c t i o n s ; O p p o s i t e : G e t t y ( 2 )
let them recover faster. affiliated with the advocacy group Doctors ne and pot is bad. I think thats changing.
for Cannabis Regulation, who regularly Jim McAlpine is the founder of the 420
LEGIONS OF BUDDING treats pro athletes sports-related injuries. Games, a three-year-old, family-friendly
SPORTS FANS Athletes are teaching each other how to do sporting-event series intended to change
These days Collins is hardly the only athlete this. Its like a peer-mentoring process. the perspective on cannabis and the
decimating the stereotype of cannabis Among those pro-pot pros: UFC people who use it within a healthy and
users as lazy, chip-chomping stoners. In commentator and Brazilian jiu-jitsu black active lifestyle. Last May, the longtime
an era when 28 states and the District belt Joe Rogan, who wrote on his blog: weightlifter, open-water swimmer, and
of Columbia have adopted laws making Getting high and working out is one of the cannabis user announced hed be opening
marijuana medically or recreationally legal, least talked about and least appreciated Power Plant Fitness, a San Francisco
and a recent Gallup poll indicates 60% of pleasures of tness; 2006 Tour de France gym/wellness center that would allow
Americans support pot legalization, an winner Floyd Landis (who was later members to consume marijuana products
increasing number of elite athletes are stripped of his title for sing synthetic on site, under the supervision of canna-
stepping forward to proclaim their cannabis testosterone), who u annabis to combat knowledgable tness professionals.
advocacy in ways that would have been chronic hip pain and ched a line of Its always been a huge part of bodybuilding
unthinkable just a generation ago. recreational marij used products culture to smoke, says McAlpine, recalling
Overturning decades of stigmatization of the scene in the 1977 documentary Pumping
pot as a gateway drug that ineluctably leads Iron when seven-time Mr. Olympia
to the abuse of more dangerous Schedule I winner Arnold Schwarzenegger is shown
substances like methamphetamine and enthusiastically smoking a joint. We all hid it.
28
heroin, this new wave of sports-world But the collective consciousness has changed
acceptance puts cannabis forward as a to take that stigma away. Its like coming out
biohack. That is, a plant-based alternative of the closet for a gay person. Ive had to hide
to opioid pain-relief drugs such as codeine this my whole life as an athlete. But now I can
or OxyContin that has the added benet stand up and feel proud about it!
of unlocking the minds potential to boost
physical output. LETS BE BLUNT: IT WORKS
Furthermore, so-called canna-athletics is Sports pot proselytizers like to say that
no longer the exclusive domain of chill bros cannabis isnt a performance-enhancing
like surfers and ski bums. Weed workouts Number of states that have legalized drug: Unlike anabolic steroids, testosterone,
and cannabis-enhanced recovery products pot for medical or recreational use or EPO, marijuana has never been shown to
94 MILLION
100 MENS FITNESS APRIL 2017
Number of people in the U.S. whove admitted to
using pot at least once
became the rst active NFL player to openly
advocate for the use of cannabinoids to treat
chronic pain and CTE.
In June, however, Monroe was released by
the team after publishing an open letter on
the site The Players Tribune, which pointed
out the leagues heavy reliance on opioids to
get players back on the eld. It noted that
retired NFL players misuse prescription
painkillers at a rate more than four times
higher than the general population, and
pushed for marijuana to be removed from
the leagues list of banned substances.
I was at the opposite end at one point
the person who wanted no association
with cannabis whatsoever, says Monroe,
who retired last summer citing health
concerns caused by the serial concussions varieties of weed provoking different levels G R E E N B U C KS
he sustained over a lifetime of football. of alertnessor paranoiain users.
Now Im openly ghting for it. When Everybody reacts differently, she says. Both athletes and celebrities
cannabis is illegal and opioids are the Thats why its important to take it out of are investing green in the
No. 1 choice for managing pain, thats a the shadowsto educate users and offer weed industry
problem. We need to let athletes consume access to lab-tested cannabis. We want to
1 / FLOYD LANDIS ( above )
cannabis to heal from injuries and enable athletes to come off the black market
Opened Floyds of Leadville
manage pain and inammation. and nd a strain that works for them.
in Colorado, selling high-end
That point is echoed by Kyle Turley, a two- Meanwhile, microdoses of pot are cannabis oil and pharmaceutical-
time NFL rst-team all-pro and 1998 rst- becoming more and more popular in the grade ointments.
round draft pick. During his nine seasons tness community. Typically between 5mg
2 / METHOD MAN & REDMAN
as an offensive lineman for teams like the and =, these dosages are still large enough
The How High stars partnered
New Orleans Saints and St. Louis Rams, he to trigger cannabinoids positive effects,
with the app BlazeNow to deliver
sustained serious ankle, shoulder, and back yet small enough not to stimulate its more weed in states where its legal.
injuries, which he says got him hooked on negative ones.
opioid pain medication. After retiring in But if new U. S. Attorney General Jeff 3 / CLIFF ROBINSON
Former Trail Blazer Uncle Spliffy
2007, he began having neurological issues, Sessions has his way, pot laws will stay strict.
is launching his own nickname-
including suicidal depression and fainting Hes made it clear hes a fervent foe of pot,
sake weed-grow biz in Oregon.
spells, and the addiction escalated. stating last April, We need grown-ups in
Finally, he swapped the meds for medical charge of Washington to say marijuana 4 / DICK WOLF
marijuanaand, two years ago, experienced is not the kind of thing that ought to be The Law & Order creator put $1.5
a miraculous turnaround. Cannabis saved legalized. So it remains to be seen how million into DigiPath, a Las Vegas
based provider of lab-testing and
my life, period, he says. Its given me back hell react if and when McAlpine makes
pot-education services.
my energy, my drive, my determination. good on his goal of taking Power Plant
Now, as the NFL is mired in CTE lawsuits, Fitness nationwide. (Three more California 5 / THE MARLEY FAMILY
Turley has become an outspoken advocate branches are in the planning stages.) To pay homage to the poster boy
of overturning the leagues cannabis ban. Cannabis isnt for stupid stoners of getting high, the Marley Family
launched Marley Natural.
The NFLs stance on this is terrifying. who sit on their asses and eat Taco Bell, he
Theres something on the sideline waiting says. Theres a massive number of people
to get in and save the game, and they dont who dont use it because its not legal.
seem to care, he says. Are we going to get When it becomes legal, and they hear of its I couldnt care less, man. It doesnt
into the semantics of reefer madness when benets, theyre going to want to try it. Im bother me, he says about what people
the science is truly there? creating this gym for the canna-curious, to think. There are a lot of elite athletes who
connect them with athletes who can serve as use but refuse to say anything publicly
BLAZING THE TRAIL their sensei, or shamans, and ease them into because theyre afraid theyll lose their big
THROUGH WASHINGTON? a substance that can be intimidating. sponsors. But others are stepping out to say,
But even the most 420-friendly sports As for ultramarathoner Avery Collins Im a cannabis user, and that doesnt make
evangelists will tell you that one size doesnt who lives in Colorado, where liberal pot me a bad person.
t all when it comes to pot consumption. laws have given rise to a community of like- Of his decision to forgo vaping during
Given the hundreds of different cannabis minded, toke-loving runnershes passed competition, he adds: I want to follow the
phenotypes, Sisley says, user experiences from canna-curious to canna-cool, and rulesand I dont like people making up
tend to be strain dependent, with different he doesnt give a damn who knows it. excuses as to why I beat them. Q
Shortcut
to strength
HOW IT
WORKS
DIRECTIONS
D AY 1 60 min.
moving the arms into a straight line. With palms weight alone. Hang from Bend your knees a bit
W shape, then slowly facing your feet, row a pullup bar with hands to take tension off your
return to the start your body up. just outside shoulder hamstrings. Squeeze
position. width. Pull yourself your shoulder blades
up until your chin is together and pull the
over the bar. bar to your belly. 2
39
DONNY
LBS. NEW!
LOST
HYDROXYCUT.COM
Based on AC Nielsen FDMx unit sales for Hydroxycut caplets.
Read the entire label before use. 2017
The Facebook logo is owned by Facebook Inc.
Body Book Muscle up
Exercise 5: Dumbbell
Incline Bench Row.
Each week, rotate
between a 30- and
45-degree incline.
M O D I F I E D C LU S T E R S E T 1 Exercise 5: Flat
2) BARBELL FLAT Kettlebell Flye.
CHEST PRESS If this variation
Sets: 5 (4 clusters of
proves too difficult, 2
2 reps) switch to dumbbells.
Rest: 2 min. between sets;
10 sec. between clusters
Rep Max: 5
7A) TRX
Grasp the bar just
OBLIQUE SWING
outside shoulder width Sets: 3 Reps: 10
and slightly arch your Rest: 0 sec.
back. Pull the bar out
From the pushup
of the rack and lower it
position with your feet
to your chest, tucking
locked in the handles,
your elbows about
tuck your knees up and
45 degrees to your
to the side; return and
sides. When the bar
repeat on the other side.
touches your body,
drive your feet hard into
the floor and press the 7B) BICYCLE
Sets: 3 Reps: 10
bar back up. Rest: 45 sec.
4) BARBELL
D AY 3 60 min. SUMO SQUAT
Sets: 4 Reps: 5-8
Rest: 60 sec.
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Body Book Fit MFer
The doctor is in
Jason George may play a doctor on TV, but off-screen the
former track star stays in peak physical condition through a steady Jason Georges
mix of running, boxingand the use of a crossbow? daily hour-long
By Chris Lee Photographs by Benjo Arwas workout incor-
porates cardio,
pushups, and
2
1
M
LAVAL
1 In
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2 Xenadrine Ultimate contains a powerful ingredient (caffeine anhydrous)
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Supps Body Book
your growth ands up if any of the following describes how in the journal Sports
Medicine found that
celebrities trying to
stave off the horrors
H you feel or look lately: Your energy and vital-
ity have been drooping; youve seen an unex- HIIT and resistance of aging. 1)
training stimulate But you can
plained increase in body fat (Whats that inner GH production. naturally up your GH
tube doing under my shirt?); youve lost muscle mass and/ 2)
by supplementing
or strength; you have less endurance than usual; the best GIVE with certain
way to describe your libido would be nap time at a nursing YOURSELF precursors that
home. QIf you raised your hand at least twice, you may A KICK IN stimulate secretion
have a deficiency in human growth hormone. Nicknamed THE ABS of the hormone
they include amino
3)
the wonder hormone, human growth hormonealso Whether youre acids like glutamine,
called GH or HGHis a peptide hormone thats produced hoping HGH will help lysine, and ornithine.
you muscle up, slim 4)
in the pituitary gland at the base of the brain and plays a But the timing of
crucial role in everything from body height, brain func- down, sleep sounder, taking these aminos,
or get it on better, an along with the
tion, and skin health to bone density, fat loss, and mus- efficient way to raise amounts, is crucial 5)
cle growth. QUnfortunately, GH production peaks shortly GH levels is with and hard to follow
after puberty, then goes on a steadyand, sometimes, a supplement like faithfully. Growth
rapiddownhill slide from there. QAre you being shorted Growth Factor-9. Factor-9, however, 6)
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Built to perform
In fitness and in life,
these Performix athletes
embody self-motivation and
determination By Shawn Donnelly
cursory glance at the
photos of Jay Maryniak,
A Mike Vazquez, Scott
Mathison, and Andy Speer
demonstrate something obvious
all four guys possess the self-
motivation to train hard and live fit. Yet
what the photos dont tell us is that,
beyond outward appearances, the
backgrounds of these men differ
vastly: One is a capable breakdancer;
another has overcome substance
abuse. Theres an aspiring actor, and
one of the most in-demand personal
trainers in New York City. So its fit-
ting that the quartet found themselves
aligned on Team Performix. First
recognized as an innovative supp
company that created Terra Intelligent
Dosing technologywhich ensures that
athletes receive consistent supple-
mentation throughout the day and
never experience an energy crashthe
Performix brand has expanded its
reach by finding driven athletes with
unique perspectives and personalities.
JAY MARYNIAK
Q Jay Maryniak adopted pancreas produces little
bad habits earlypartic- to no insulincan cause
ularly getting intoxicated high blood-sugar levels
as an adolescent. and damage the kidneys,
I got into drinking and nerves, and heart.
drugs when I was 11 or My life changed, says
12, he admits. the personal trainer
The downward spiral from Bedford, NY. I
continued. By age 20, I check my blood sugar
was in a bad place, and eight to 12 times a day
Id almost lost hope. and give myself insulin
A rehab stint helped with a pump. At first,
turn things around: He I thought it was a
got into shape and has curse, but its become
remained sober for the a blessing. Receiving
past 11 years. messages from parents
But sobriety wasnt his explaining how Ive
only challenge. After inspired their children
winning a Cross- its a beautiful thing.
Fit contest four years GO-TO MOVE
ago, Maryniak inexpli- DB Renegade Row
cably fell ill and lost 15 In a pushup position with
pounds. A trip to the your feet wide and a
emergency room dumbbell in each hand,
revealed why: He brace your core and row
had type-1 diabe- with the left arm. Return
tes. Untreated, the to start, and then row
conditionin which the with the right arm.
Growth Factor-9.
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Free standard shipping in the continental U.S.A. only. Individual results will vary. 2017 All Rights Reserved. BR16188-9
For workouts, training videos, and a
list of the entire Team Performix roster,
Body Book Train harder visit mensfitness.com/performix
ANDY SPEER
Q Andy Speer worked fitness in your daily
at a pet store during routine. Fitness is a
his high school years. lifestyle, Speer says.
I was into snakes and Its about consistency
lizards, he explains. over years.
Speer has come a Its also about
long way since his avoiding complacency.
reptile-wrangling days. Along with doing
A former pole vaulter the physical activities
at the University of you enjoy, consider
Miami, hes become doing the things you
SCOTT MATHISON one of the most may not love but know
popular and respected are good for you, he
Q A few years ago, the level of talent on parkour studioand personal trainers in advises. The more you
Scott Mathison moved display. be good, he says. I New York City. do those activities, the
to Los Angeles to pursue Guys were doing flips want to be the most The secret to Speers easier theyll get.
a career in acting. It was and 360s. I was like, well-balanced athlete success, he says, is
a huge life changeand, Oh, my God, I suck! But I can be. that he connects with GO-TO MOVE
after he discovered the it inspired me to learn GO-TO MOVE his body and makes Man Maker
outdoor fitness park one new move at a time, Archer Pullup adjustments when Get into a pushup
near the Santa Monica and I got hooked. Using a wide overhand necessary. I stretch position with a dumbbell
Pier, it also became Now its Mathisons grip, pull your body up and perform mobility in each hand. Do a
a huge change for his array of acrobatic and so your upper chest is in drills regularlyrolling pushup, row with one
fitness regimen. aerial tricks that draws line with the bar. Bring my shoulders and arm, then do another
I had just learned the crowds in Santa your body to your right Fitness is ankles, stretching my pushup, and do a row
how to do muscle-ups Monica. But theres still hand as you extend your a lifestyle, calves, and standing with the other arm. Hop
and expected to wow work to do, he insists. left arm straight out to Speer says. on my toes. If the little to the standing position;
people with what I could I want to be able to the side. Repeat on the muscles dont work, finish with a hang squat
do, Mathison recalls. walk into any fitness left side, extending your
Its about the big ones wont, clean to overhead
But he was the one locationa regular right arm, then return to consistency either, he says. press. Do not jump at
who was wowed by gym, a CrossFit box, a the start position. over years. Another tip: Build the top. Thats one rep.
MIKE VAZQUEZ
From top lef t: Patrick Sheridan; Bodybuilding.com
Q Mike Vazquez got cool father. I decided build a sizable social GO-TO MOVE
serious about fitness to clean up my life and media following. Shoulder Tap
seven years ago on the commit to fitness. This was several Get into a pushup
day his son was born. I Vazquez began going years ago, he says. At position with your
was always an athletic to gyms and recording the time, nobody was legs spread wide
guy, but Id let myself himself performing doing anything like that. for support. Brace
go, says Vazquez. I breakdancing moves It was the right time, your core and reach
wasnt working out. and elaborate pushups. right place. your right hand up
I was eating what- Although he got kicked Vazquez now has to your left shoulder
ever I wanted. Life was out of a few gyms along nearly half a million In- and tap it briefly.
getting worse, and I the way, some of those stagram followers. You Repeat on the other
wanted to fix it. Above YouTube videos went could say hes turned side. Try to do 50 of
all, I wanted to be a viral and helped him into one cool dad. them at a time.
THE
40-20
CHALLENGE
HOW IT
WORKS
DIRECTIONS
SUPERIOR
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PEPTIDE
FORMULA
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Body Book Torch fat
1) MOUNTAIN
CLIMBER
Reps: 40 sec. Rest: 0
2) ALTERNATING
DUMBBELL CURL
Reps: 20 Rest: 0
Stand holding a
dumbbell in each hand.
Without letting your
upper arms drift
forward, curl one of the
weights while rotating
your wrists outward
so that your palms face
you in the top position. Exercise 1: Mountain
Pause, then lower Climber. If this hurts
your wrists, do it while
your arm to the start
gripping dumbbells to
position. ease the pain.
Exercise 2:
3) SQUAT
Alternating THRUST
Dumbbell Curl. Reps: 40 sec. Rest: 0
For a change of Stand tall with your feet
pace, switch
to hammer curls. shoulder-width apart
and arms hanging at
your sides. Bend down
and place your hands
on the ground before
hopping your legs back
into pushup position.
Quickly spring your legs
forward to the bottom
of a squat and jump
back to the starting
position.
1
4) DUMBBELL
FLOOR PRESS
Reps: 20 Rest: 0
Exercise 4: DB Floor
Press. Pause for a beat at
the bottom before press-
ing the weight back up.
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Body Book Torch fat
Hold a dumbbell
in each hand and
bend your hips back
until your torso is
parallel to the floor.
Draw your shoulder
blades back and
row the weights to
your side.
If this challenge
2
proves too
difficult for you,
2 Exercise 8: Bentover
Dumbbell Row. To try cutting the
change it up, perform reps and time
Exercise 6: Shoulder Press. On the descent, do not alternating rows.
allow your elbows to drop below your armpits. in half.
Mens Fitness (ISSN 0893-4460) (Volume 33, No. 3), is published 10 times a year, Jan./Feb., Mar., Apr., May, Jun., Jul./Aug., Sept., Oct., Nov., and Dec., by Weider Publications LLC, a division of Ameri-
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