Men S Health Philippines July 2014

UNLEASH YOUR INNER NINJA! Total Body Workout on P.
108
100%
USEFUL!
JULY 2014
WILD+ KNOCK OUT

LOUD GOUT GIVE JOINT
PAIN THE
ONE-TWO
SEX SO GOOD SHELL PUNCH
P.89
BEG FOR MORE!
30-MINUTE
CRUSH
OFFICE
STRESS P. 46
BLAST! !
R M
BUILD A CHISELED
FO
BODY BY AUGUST! EN
P. 109
T FOODS IMATE GUIDE TO N U TR IT IO N
BES
UR ULT
YO
MENS HEALTH GUY
GOODS = JOHN
HEALTHY SPAINHOUR
CKS + 88 BE FIGHTING FIT WITH
GKE HA THIS EX-MARINE
38 PALEN JULY 2014

ISSN 8080-2737
07
YOU, VERSION 2.0

37 INSTANT LIFE 9 778080 273003
UPGRADES, P.52 FACEBOOK.COM/MENSHEALTHPHILIPPINES

WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
THE CHALLENGES
YOURE LEANER, STRONGER, AND IN CONTROL. NOW ITS TIME TO TAKE IT TO THE NEXT LEVEL.
HERE, WE SHOW YOU HOW TO POWER UP YOUR ROUTINE WITH SAMSUNG GALAXY S5 + GEAR FIT.
THE HEART
RATE SENSOR
The Galaxy S5 is the
rst smart phone
to have a built-in
Heart Rate sensor. To
measure your heart
1 JUMPING-JACK PYRAMID rate, simply place
Do as manyy jumpping ja
jacks as yoou can in 10
0 sec
s ond nds, th
hen rest
e fo or ano
otherr your nger on the
10
0. Worrk yo
our wa
ay upp to a 20-ssecond
nd jum
jump annd resst rouutine,, then
n 30 back of the unit, keep
secondds. Noow work your way back down by b dooing juumping ja acks for 30 still, and wait for
secondds, then 20
0, the
en 100. Rep
peat th
three
ree timess. Is your heartt racinng ye
et? the results.
PERSONALIZED
FITNESS
MANAGER
The Samsung Gear
Fit gives you real-time
information on the 2 THE 55 WORKOUT
progress and results
of your workout, and Perform a body-weight squat by standing with your feet a shoulder-width
apart, with your hands behind your head. Sit back with your hips until your
even recommends a
legs are parallel to the oor. Push back up with your head and chest up
personalized program. while pushing your knees out. Rest for 30 seconds then do two squats and
Its 24/7 wearable so nine pushups. Gradually work your way up to 10 squats then work your way
youll always be on track down to one pushup. Youll complete 55 reps of each exercise by the time
to a tter you. youre done. You should feel the burn in your glutes, chest, and triceps.
S HEALTH
Use the built-in
S Heath tness
tracker in the Galaxy
S5 to keep track
3 10-METER SPRINTS of your progress.
It easily stores the
Find an area in your gym or house where you can sprint for 10 metersa
distance youve
basketball court or empty street may work for this. Once youve covered the
distance, pause just long enough to inhale and exhale once through your
covered, the calories
nose, not your mouth. Sprint back and pause, this time inhaling and exhaling youve burnt, your
twice through your nose. Continue the drill by breathing as normally as you speed, as well as your
sprint, and adding an additional nose inhalation and exhalation when you exercise duration, and
pause. Beats a treadmill, anytime. other essential stats.
WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
07.14 COVER STORIES
FEATURES
No time to train? Shell let you in on Know the real

Tell it to this Marine all her secrets market value
33 71 61
46
Stay Street
32
Fighting Fit
52
You, Version 2.0
60
Best Foods
66
Wild + Loud
I gained a lot of
discipline from
With John Spainhour Upgrade every facet of The filthiest, dirtiest the military
Smart for Men JOHN SPAINHOUR,
The city is a dangerous barking orders, you can your life From the palengke, to sex secrets straight PAGE 35
pick off your targets of BY LIO MANGUBAT, the supermarket, this from the mouths of
place. Protect yourself
having a strong mind LAMAR ROQUE, is your ultimate women, decoded
from unexpected
and a stronger body in ANGELO COMSTI, AND nutrition guide BY LAURA ROBERSON
hazards
no time AYA TANTIANGCO BY PEEJO PILAR AND AND WAYNE
BY LIO MANGUBAT
BY LIO MANGUBAT OMAR GLENN D. BELO JOSEPH TULIO
46
Crush Office
80
Denim
89
Knock Out Gout
92
Steady the Boat
109
30-Minute Fat
Stress Domination Heed these tips now or The Best Man has Blast
before it crushes you There are many ways suffer like youve never more duties than just Burn the belly in
BY LIO MANGUBAT to stay classy while still suffered before the speech record times
BY MIKE AQUINO BY MIKE DIEZ BY FERDINAND
wearing jeans
BY AMADOR R. MANABAT
MADAMBA
6 JULY 2014 | facebook.com/menshealthphilippines

WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
07.14 DEPARTMENTS 100% Useful
Nutrition
26 Shell Power
Add eggs to the list of brain food
97 Sober Up, Slim Down
How much does beer really affect your
growing belly?
BY WAYNE JOSEPH TULIO
Health
22 Guard Your Guts
That microwave dinner can make you sick
42 Chill, Man
Break free from the many temper traps
around you
BY PETER IMBONG
Mind
51 Coachs Orders
Juno Saulers winning secrets to exceeding
expectations
BY LAMAR ROQUE
108
Gym-going, ninja style 94 Picture You Rollin
A faster, greener, safer way to commute to
work? Try biking, thanks to the improving
bike lanes around the metro
BY PAULO SUBIDO
Fitness
107 Tried and Tested
The right kicks for any sweat session
108 Unleash Your Inner Ninja

Parkour teaches you to be strong when it
counts the most
BY OMAR GLENN D. BELO
Sex & Relationships

24 What She Really Thinks
About Your Penis Size
The news may please youand her!
39 Hard Core, Killer Looks
Keep up with an elite fit woman like
Aubrey Miles
BY ANTON D. UMALI
It can be a 94
Fit to go for miles 39 vicious cycle
Guy Wisdom
48 Early Education
More Useful Stuff... Your little tykes better future starts
at home
BY ELIJAH MENDOZA
12 FROM THE 16 ASK MENS HEALTH 39 MH FOCUS 112 TV Takeover

Adding some testosterone to your nightly
EDITOR How can I stop Lifes winning
habit with some wishful tweaks
overthinking? strategies, made easier
to digest
14 ASK THE EXPERTS 21 MH ALERTS
Our experts answer Press-stopping health,
99 HOW TO DO
your questions nutrition, fitness, sex, EVERYTHING BETTER
and weight loss news Punch like a girl (whos
a champion boxer), ON THE COVER
sharpen any knife, John Spainhour. Photograph by
Jake Verzosa. Styling by Amador
make a killer salsa, R. Madamba. Grooming by Ria
score on a header Gamboa

WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net Global Editions/
EDITORS-IN-CHIEF
Australia
IAN COCKERILL
Brazil
AIRTON SELIGMAN
Bulgaria
VLADIMIR
The Worlds Largest Mens Magazine

6F & 7F Robinsons Cybergate Center Tower 3, Robinsons Pioneer Complex Pioneer St., Mandaluyong City 1550
KONSTANTINOV
China
ZHOU SONG
Croatia
ROBERT FRKOVIC
France
MICHEL
BIRNBAUM
Allan A. Lisa PROJECT OFFICERS Eduardo Jay
Almeda Jr., Patricia Cordero, Jocelyn
SALES REPRESENTATIVES-GMA
Vivian Manahan, Charlotte Barlis, Noreen Germany
Madrilejos Gokongwei- Negrete, Rica Lozada, Jenny Vilona Sescon-Peligro, Jenny Reparep, Vernice
MARKUS
STENGLEIN
TEAM EDITOR Cheng SENIOR MARKETING ASSOCIATE
Juan Paolo Maningat, Joe Carl Briton,
Torres, Lhon Bituin, John LakhiCelso
SALES REPRESENTATIVES-
Greece
President and COO VASSILIS
Jesusa Angela Padua, Dorothy Bulan PROVINCIAL Rodel Revilla, Vicmar Dave GEORGAKAKOS
JR. MARKETING ASSOCIATES Awid, Sermand Lacza, James Russel Dris,
Peejo A. Pilar Carol Cruz, Alvin Paronda, Eman Jerome Espejo, Ferdinand Oreto
Hungary
MT PSZTOR
EDITOR-IN-CHIEF
Joshua Sibug. SUBSCRIPTION COORDINATOR India
HANSEL DELA CRUZ
Jofet Abad AROON PURIE
Glen A. Concio VP For Operations
DISTRIBUTION ACCOUNT ANALYST
TEAM ART DIRECTOR EDNA BELLEZA TRADE MARKETING Indonesia
TRADE MARKETING ASSOCIATE, Mary Anne Ayeste NINO SUJUDI
Publisher
Marc Z. Yazon CHRISTINE ONGTECO-SANDEJAS OIC Jamie Jeane Islo CIRCULATION ADMINISTRATIVE Italy
LUIGI GRELLA
ART DIRECTOR TRADE MARKETING ASSOCIATES ASSISTANTS Marjorie Abueme, Elnie
Deputy Group Publisher
Hannah Roque, Lalaine Taguiam, Marie DelosSantos Kazakhstan
ARLO VICENCIO Associate Publisher ANDREY
Omar Glenn JO-ANN MAGLIPON,MYRZA SISON Mark Munoz LOGISTICS MANAGER Norman Campo
MANUYLOV
D. Belo Editorial Directors PROJECT COORDINATOR Joylyn Guinto
Malaysia
DEPUTY MANAGING ELIZ RELLIS Production Manager VISUAL MERCHANDISER Elmon GARETH CORSI
EDITOR
JANE M. PUNO Assistant Villanueva
RODALE INTERNATIONAL Netherlands
Production Manager JAN PETER JANSEN
Amador R. ARNEL LAIGO Production Coordinator MEDIA RELATIONS
ROBERT NOVICK
Senior Vice President, Rodale International Philippines
Madamba MAGS E. CASTRO IS and MEDIA RELATIONS ASSOCIATES KEVIN LABONGE Executive Director, PETER PILAR
LIFESTYLE EDITOR Karina Leal, Justin Convento
Administrative Director Business Development and Marketing Poland
WHILMA LOPEZ Admin Services Manager ANGELA KIM Director, KRZYSZTOF KOMAR
Lio S. MICHIEL LUMABI, MARLYN MIGUEL, CREATIVE SOLUTIONS Business Development and Marketing
Portugal
Mangubat LALAINE BERNARDO Cosmopolitan , Womens Health, Mens MARIA URSO Manager, PEDRO LUCAS
FEATURES SECTION Health, Runners World Business Development and Marketing
EDITOR
Sr. Administrative Assistants JENNIFER LALLY Business Manager Romania
ASSOCIATE CREATIVE DIRECTOR MIHAI GHIDUC
DANA RICH Coordinator,
SUMMIT DIGITAL Iza Santos Russia
Business Development and Marketing
Wayne WEB BUSINESS OPERATIONS ASSISTANT MANAGING EDITOR JOHN VILLE Editorial Director, Rodale KIRILL
Joseph H. Tulio MANAGER Dennison Ko Patricia Era International
VISHNEPOLSKY
ASSISTANT SECTION ART DIRECTOR Jay Dimayuga LAURA ONGARO Deputy Editorial Serbia and
EDITOR Montenegro
ADVERTISING SENIOR GRAPHIC DESIGNER Director, Womens Health and Prevention
IVAN RADOJCIC
GROUP ADVERTISING DIRECTOR Anisa Privado VERONIKA TAYLOR Deputy Editorial
Lamar N. Florence Bienvenido ASSOCIATE ART DIRECTOR Director, Runners World and Bicycling Singapore
SHERWIN CHUA
KARL ROZEMEYER Content Manager
Roque ADVERTISING EXECUTIVE ASSISTANT Ehly Garcia
SAMANTHA QUISGARD Editorial South Africa
STAFF WRITER
Rita Barbacena COPYWRITER
Assistant JASON BROWN
ADVERTISING DIRECTOR Lara Agay
SHALENE CHAVEZ Production Assistant Spain
Sharleen P. Regie Uy JUNIOR PRODUCER JORDI MARTINEZ
Banzon KEY ACCOUNTS SPECIALISTS Pearl Bacasmas
Thailand
COPY EDITOR Junn de las Alas, Joey Anciano, TRAFFIC COORDINATOR CHATCHAWIN
Annie Santos, Alex Revelar, Michelle Acantilado UNHANUN
FOR DEALERSHIP/
Suzette Tolentino, Joyce Argana DISTRIBUTORSHIP INQUIRY Turkey
KEY ACCOUNT ASSISTANTS CIRCULATION Contact the Circulation Department
FATIH
CIRCULATION MANAGER BYKBAYRAK
Chingay Cabit, Ashley Balla,
Maricel Adaniel, Marie Jo Calubay
ADVERTISING MANAGER
Alma M. Madelo
CIRCULATION MANAGER-GMA 451-8888 Ukraine
DMITRY PRIBYTKO
Maiza Mueco Glenda Gil

PROVINCIAL SALES MANAGER
loc. 1086-87 United Kingdom
TOBY WISEMAN
ACCOUNT MANAGERS Look for Mayleen Laron
Ginger Taduran, JJ Dinglasan, Alexis Martinez or Caroline Herrera. Or email:
INTERNATIONAL DISTRIBUTION subscribethis@ summitmedia.com.ph Latin America
John Mangoba, Bem Caharian, Melinda FRANCISCO CUEVAS
SPECIALISTUlyssis Javier For Back Issues, contact FILBARS.
San Diego, Reynaldo Parale Look for Loel, 413-9688/416-2459.
DISTRIBUTORS GROUP HEAD ARGENTINA
ADVERTISING ASSISTANT Under no circumstances shall
Marlou Rubinos
Lorena Santiago ARUBA
KEY ACCOUNTS GROUP HEADS Alaine
ADVERTISING TRAFFIC SUPERVISOR
Mae Lozada, Vivian Manahan Mens Health content be copied or CHILE
Arnel Laigo
AREA SALES SUPERVISOR-LUZON reproduced in any form without the written
ADVERTISING TRAFFIC ASSISTANT COLOMBIA
Carlo Peralta permission of the publishers. Mens Health
Arthur C. Villaor editors and publishers shall not be held
SR. CIRCULATION SUPERVISOR COSTA RICA
liable for unsolicited materials. All prices
Fatima Flores and specications published in this
IN-MAGAZINE PROMOTIONS DOMINICAN
KEY ACCOUNTS SPECIALISTS magazine are subject to change by
& DESIGN MARKETING 2 REPUBLIC
Jinky Rose Calugtong, Jennifer Tolentino manufacturers and retailers.
JR. MARKETING ASSOCIATES
CURACAO
Mary Princess Derit, Karla Co
DATABASE ENCODER Sheryl Maragun
Printed in the Philippines. ECUADOR
SUBSCRIPTION & DIRECT SALES
COPYWRITER Krystel Malinis OFFICER Hanna Monfezer EL SALVADOR
EVENTS MARKETING DISTRIBUTORS SPECIALIST- GUATEMALA

MARKETING DIRECTOR CENTRAL LUZON Gian Carlo Peralta HONDURAS
Ramon Manzano III NEWSSTANDS SUPERVISOR
ASSISTANT MARKETING MANAGER Joel Valdez MEXICO
Roberlin Rubina
NICARAGUA
PANAMA
THE PHILIPPINES LEADING MAGAZINE PUBLISHER TRUNK LINE
451-8888
PERU
TALK TO US Summit Media is the leading magazine publisher in the country, and we have our customers to thank for that. If you have any
inquiries, comments, and concerns, please feel free to email us at customercare@summitmedia.com.ph. Your feedback will help us serve you better. VENEZUELA

WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net This level of curiosity helps people learn. When youre buying
From an LED TV, you dont simply buy the rst set you see on the
shelf. You pepper the salesperson with questions about features,
specs, the works. So why should shopping for food and groceries
00:02
the be any different?
One of the best places to experience this form of creative LIFESAVERS
interaction is in the palengke, where vendors and buyers chat
Editor
up a storm to score the best deal possible. Its in this dynamic
that suki relationships are forged and differences in peso value
are settled. Plus, a palengke is still a great place to go if youre
hankering for that tender beef and oxtail for your kare-kare or
need a kilo of shrimp for the nilasing na hipon your wife wants
you to prepare for lunch.
To help you with the freshest produce for your mouth- 1
watering recipes, let Play the Market on P.60 serve as your
personal palengke manual. This guide will instruct you on how SLAY DRAGON
to spot and avoid rotten sh, establish a relationship with a suki, BREATH
An apple can be the simple
Be a smart decide what strip of beef to buy, and other helpful tips. Our
Best Foods for Men on P.65, meanwhile, lists the best grocery
products that you should stockup on.
antidote to those fumes youve
been spewing. Like parsley,
shopper
Whenever I want to stretch my back and
This issue isnt purely about upgrading your food choices,
though. Is also about giving you an extra boost. We highly
recommend you ip through Renaissance Man on P.52 to nd
spinach, and mint, this fruit
contains an odor-busting
enzyme that makes garlic
breath less galling, according to
a study in the Journal of Food
get some blood running through my legs, I 37 skills you can master to become a more well-rounded guy.
Science. Keep a bowl of
go to the supermarket near our office and whiz My favorite tip: learn a foreign language or two. organic Pink lady apples (the
past the aisles like a quick-footed ninja closing Of course, theres no short course that will turn you into a variety used in the study) on
in on his target. I love taking a good look at new multi-linguist overnight. But its important that you start asking your desk at work.
items, reviewing the usual stock, reading the about what will help you reach your goal. This is how you start
labels, and exploring the frozen food section, to learn. So dont be afraid to always ask questions. The fun Mark S. Wolff, D.D.S., Ph. D., professor
of cardiology and comprehensive
which is my favorite. starts when you go nd the answers. care, NYU College of Dentistry
To me, scrutinizing everything there is to
know about the products I intend to buy
especially the ones Ill have later for dinner (my
Peejo
average cooking skills notwithstanding)is
2
E-mail the Editor!
necessary before I make a sound purchasing peter.pilar@summitmedia.com.ph CRANK UP
decision. And its pleasing to see Im not the Text the Editor! THE PLANK
Type MH ED <message> <name> <e-mail address> <home address> <cell-
only one who dares to ask questions. One time, phone number> and send to 2948. P2.50 for Smart and Globe and P2 for Sun. Make the best core conditioner
I overheard an elderly woman having a lively even better. Lie on your left
conversation with one of the supermarket staff side and prop your upper body
Want to read Mens Health on the iPad? up on your left elbow and
about free-range chickens, hoping to learn more
forearm. Grab your right ankle
about their supplier. I was impressed both with Search for it in www.summitnewsstand.com.ph for with your right hand and bend
her and the staff, who responded to her queries Android and for iOS users you can download our that leg back. Then raise your
magazine via the Buqo App at www.buqo.ph.
with very precise and learned answers. hips until your body is in a
straight line from your left ankle
to your shoulders. Hold for
30 seconds; repeat on your
right side.
BJ Gaddour, C. S. C.S., CEO,
Micael Diaz de Marco Harder Rick Olivares StreamFit.com; author Your Body is
Rivera Marco is a learning Rick has covered sports on Your Barbell; creator, MH DeltaFit
When not working as a User professional by trade, but three continents, played Speed Shred
Experience Supervisor for many things by vocation. His semi-pro ice hockey, and in
We OLX Philippines, Micael band The Purplechickens is
releasing its third record,
his spare time, dreams of
playing for the New York
couldnt spends his time traveling
around Asia. He teaches you Halng, this year. He teaches Knicks. Hes written three
have why you should learn more you to appreciate jazz on p. books, will release a fourth 3
done it than two languages on p. 55. 53. His indispensable this year, and hes the best
GRAZE FIRST,
without... His most indispensable supermarket buy: Coffee! man to teach you how to be a
GRIPE LATER
supermarket buy: Instant It makes you do thingsgood real sports fan on p. 59. His
pancit canton. Its a tried and and bad, smart and dumb indispensable supermarket Tame your growling
tested meal to power me with more energy. buy: Doles Mandarin stomach and you may avoid
through the day. Oranges. Love it. an argument. Researchers at
Ohio State University
studying married couples
found a link between low blood
sugar, aggressive impulses,
and aggresive behaviors. The
takeaway: If youre planning to
a have a difficult talk with your
spouse or partner, make sure
youre not hangry.
P. Murali Doraiswamy, M. D.,

professor of psychiatry, Duke
University Institute for Brain
Sciences, Durham, North Carolina

WorldMags.net
WorldMags.net
Expert
Advisors
Our Advisory Board

ORTHOPEDICS LUIGI T. BERCADES, MS, CSCS STATISTICS
JOSE RAUL CANLAS, MD Bercades received his masters degree in ENRIQUE TAYAG, MD,
Dr. Canlas is the section chief for sports exercise physiology from the University of PHSAE, FPSMID
medicine at the Institute of Orthopedic Oregon, and is currently teaching at the Dr. Tayag is the director of the Department
NO APPOINTMENT REQUIRED and Sports Medicine, St. Lukes School of Auckland University of Technology. ofHealth-National Epidemiology Center
Medicine. He is also the medical director (DOH-NEC). His group keeps track of
EDITED BY L AMAR ROQUE of the Philippine Center for Sports CARLOMAGNO CANTA, CSCS Philippine health statistics, including the
Medicine of the Philippine Sports Canta is a Certied Strength and mortality of the many diseases that afflict
Commission. Conditioning Specialist. He has handled Filipinos around the country.
the conditioning of numerous champions
EDGAR MICHAEL T. EUFEMIO, in wrestling, mixed martial arts, softball, DERMATOLOGY
MD, FPOA basketball, rowing, football, and has been PAMELA JANE KWOK-GO, MD
Dr. Eufemio is the head of the University invited to contribute in various military Dr. Kwok-Go is a fellow of the Philippine
of the Philippines-Philippine General units such as the Philippine Scout Dermatological Society. She got her
Hospital(UP-PGH) Department of Rangers and Philippine Military Academy. medical degree at the University of
Orthopedics Sports Clinic. Santo Tomas and completed her
FITNESS & EXERCISE residency in dermatology at the East
AMBROSIO VALDEZ III, MD, JIM SARET, MSAT, PES, SAQ, Avenue Medical Center Department
FPOA CAPT of Dermatology.
Dr. Valdez is an orthopedic surgeon who Saret is the sports training consultant for
went to fellowship training the Philippine Olympic Committee and is DENTISTRY
in sports medicine at the University of a host and trainer for the TV Show The ARMIN G. SEGARRA, DMD
Cincinnati, and in cartilage resurfacing at Biggest Loser. Dr. Segarra graduated from the UP
Mercy Private Hospital in Melbourne, College of Dentistry. He has received a
Victoria, Australia. NUTRITION postgraduate certicate in advanced
ARMANDO MENDOZA JR, PTRP education in general dentistry at the
PHYSICAL MEDICINE AND Armand Mendoza is a licensed physical University of Minnesota. He is now
REHABILITATION (PM&R) therapist, holding international teaching as anassistant professor in
EDMUND L. MARTINEZ, MD, certications for personal training, lifestyle restorative dentistry and xed partial
and weight management coaching, prostho-dontics at UP Manila.
FPARM, DPBRM sports nutrition, and contemporary
Dr. Martinez is the section head of the EUGENIE AMANDA
Pilates. He trains clients at B-Innity
Physical Therapy Unit of the Hospital of V. ROQUE, DMD
Studio in Bonifacio Global City, Taguig.
Infant Jesus, and dean of the College of Dr. Roque graduated doctor of dental
Physical Therapy of San Juan De Dios
LUZ FELICIDAD medicine at the Centro Escolar University.
Educational Foundation.
SOCRATES CALLANTA, MS She nished her post-graduate residency
Callanta holds a masters degree in and postgraduate training in pediatric
JOSE BONIFACIO nutrition from UP Diliman. She lectures dentistry at the Philippine Childrens
RAFANAN JR., MD, FPARM on sports nutrition in different schools Medical Center.
Dr. Rafanan is the head physiotherapist at
and teaches at the College of Home
the sports clinic of the UP-PGH.He also
Economics of UP Diliman and the Center EMERGENCY MEDICINE
had his clinical observership in sports
EXPERT OF THE MONTH medicine at Duke University.
for Culinary Arts (CCA).
MENTAL HEALTH
DANIEL LUCHANGCO, MD,
FPECM
Dr. Luchangco is head of the Emergency
MARK HOMER T. TIANGCO, MD, Department at Mandaluyong City Medical
DPBRM, FPARM KAY BUNAGAN, MA
Bunagan is a counseling psychologist at Center, and emergency consultant at
Dr. Tiangco is the head of the Physical
t Medicine and Rehabilitation Department Better Steps Psychology, a rm that offers Makati Medical Center and UERM. Hes a
member of the American College of
counseling and training services. She
Ben Cabarroguis of Angeles University Foundation Medical
Center in Angeles City. Hes also a
consultant for MegaClinics in SM
earned her Master of Arts in counseling
psychology at the Ateneo De Manila
University.
Emergency Physicians.
SURGERY
Megamall in Mandaluyong City.
EDGARDO P. PENSERGA, MD
A former gym-rat of the body-building tribe, Ben ERIC JULIAN MANALASTAS, Dr. Penserga nished medicine at the
STRENGTH AND CONDITIONING
Cabarroguis converted to parkour after one eye-opening HERCULES PAULMINO MSC, CSSP Cebu Institute of Medicine and his
session. His huge muscles were rendered useless in going CALLANTA, CSCS Eric Manalastas is a certied specialist in post-graduate internship at the Siliman
through obstacles. Since then, he has lost size but gained Callanta is an associate professor at the social psychology of the Psychological University Medical Center. He is the
College of Human Kinetics of UP Diliman. Association of the Philippines. He chairman of the Hospital Committee on
strength. Together with his partners and fellow parkour recieved his masters from the Unviersity Operating Room/Delivery RoomPost-
He develops and implements specic
coaches like Habagat Santos-Cuyugan and Raven Cruz, tness and training programs for athletes of Amsterdam in the Netherlands. Anesthesia Care Room at the Victor
they have set up Ninja Academy for all those interested in in badminton, swimming, basketball, R. Potenciano Medical Center.
a different kind of fitness. Read more on p.108 football, and weightlifting.
How can I compartmentalize my thoughts after Whats the proper way to cook penne noodles?
ASK THE a very stressful day at the office? t MON-MON, VIA E-MAIL
EXPERTS t EJAY, VIA E-MAIL First, use lots of water for boiling the noodles, about 4 liters per 500
Stress management begins with the mind. You need to understand grams of pasta. Second, boil pasta in salted water, about 25 grams
your perception of yourself vis--vis the demand of the situation per (1 1/2 tbsp) per 4 Liters of water. Third, the water should be
and the importance you ascribe to that situation. Perhaps, you boiling rapidly before dropping the penne. Remember: dont cover
need to adjust your self-perception, instead of emphasizing what the pot and stir every so often to keep the noodles from sticking to
you cannot do. You need to reinforce what you can do. the bottom of the pot.
Marissa Guinto-Adviento, Ph.D., a psychologist and a training and development consultant Chef Nikki Eleazar, senior lecturer from the College of Home Economic at the University of the
Philippines. Diliman

WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
Ask
MH

LIFES QUESTIONS, ANSWERED

EDITED BY L AMAR ROQUE
DO YOU MIND?
1 Your overthinking
really wont result
in action
I plan to get back into running after a long hiatus.
How can I reduce my risk of injuries?
t TIM, VIA E-MAIL
Dont go from zero to 10K right away. Most running injuries happen
because guys do too much too fast, says Vijay Vad, M.D., a sports
medicine specialist at the Hospital for Special Surgery and the
author of The New Rules of Running. He recommends finding a
pace that lets you breathe rhythmically as you run: Inhale through
your nose for a count of two, hold it for two, and then exhale through
your nose and mouth for two. Cant do it? Back off the throttle until
you can. Do weight training and cycling at least once every five
days to strengthen your muscles without overloading your joints
and other soft tissue, says Dr. Vad. (Avoid squats and lunges,
which strain the same joints that running does. Work your glutes
with hip raises instead.) One more thing: Buy two pairs of running
shoes. A study from Luxembourg shows that runners who switched
between at least two pairs of shoes were 39 percent less likely to
sustain running-related injuries. This may be because the different Im always overthinking
structures of the kicks alternated the location of forces applied to
their bodies as they ran. problems. How can I get my
mind to stop?
2 t THEO, VIA E-MAIL
Im a fresh grad and will be starting at work
Dont hit the brakes; turn the wheel. Whatever the problem
in two weeks. How important is fostering relationship, work, familyyoull feel better if you keep
friendships in an office setting? moving forward, doing something. Dwelling on the future
t GIO, VIA E-MAIL can be frustrating, exhausting, and even pointless because
you cant completely control whats going to happen, says
Very important. Connecting with others is a basic human need. psychiatrist Jeffrey Borenstein, M.D., president of the Brain
Friendship is a manifestation of that connection. In the Philippine
culture, this is integral to overall satisfaction at the workplace, says and Behavior Research Foundation in New York City. Get
Marissa Guinto-Adviento, Ph.D., a psychologist and a training and rid of the notion that you have to fix everything at once,
development consultant. Being a first-timer on the land of office he says. Instead, try writing down the steps youll take to
grind, its important to understand that putting a premium on good
working relationship can help you with the everyday 9 to 5 stresses. set a solution in motion, Dr. Borenstein suggests. Then list
And according to personality and preference, quality office ties at least three doable goals within each of the larger steps
can be a job incentive to a certain extent. It makes sense for us youve outlined. Give yourself a break and hit the gym or
that people stay in a job because they like the people they work
with, even if it does not pay as much as another company where read a book for a half hour to regain perspective, says Dr.
relationships among employees are known to be strained, says Dr. Borenstein. Then dive back in. As you cross things off your
Guinto-Adviento. It is also acceptable for us to know of someone list, youll see your progress and regain a feeling of control,
who would leave a high paying job because of poor teamwork, lack
of positive interactions among co-workers, or strained relationship he says. Finally, to fend off excess rumination in the future,
with the boss or authority figures, she adds. Thats why you should try meditation. According to a study from John Hopkins
never forget to assess your professional standing and growth from University, 30 minutes of daily meditation can lower anxiety
time to time. You wouldnt want to be that dude who refused getting
a promotion and a transfer to another floor just because he prefers and depression levels up to 38 percentabout the same way
being close to his clique. as an antidepressant.
WorldMags.net
WorldMags.net
Fusion of Fitness
and Finance
THE MOST ESSENTIAL PRINCIPLES OF FITNESS AND FINANCE HAVE THREE THINGS IN COMMON:
DETERMINATION, DILIGENCE, AND DISCIPLINE. RAMIL GANDOLA FITNESS ENTHUSIAST AND SUN LIFE
FINANCIAL ADVISOR TELLS US HOW THESE THREE CAN TURN INTO A POWERFUL COMBINATION FOR SUCCESS.
STOP DREAMING AND START DOING

Generally speaking, no one dreams of being a
Financial Advisor, Ramil says. But after three
years of working a desk job, he realized that
being a Marketing Assistant just wasnt for him.
Determination pushed him to shift gears. He
looked for a business that could provide him with
a greater income, an outlet for his active, outgoing
personality, and more time to work out and stay
in shape. He found the perfect t in Sun Life, and
hasnt looked back since.
FACE CHALLENGES HEAD ON

One of the earliest challenges Ramil had to face as
a Financial Advisor was rejection. How did he handle
it? Good old mind over matter and a generous
dose of discipline. If you have a goal, dont let
rejection hinder you. Learn something from the
experience then buckle down to work, he says. Its
the same attitude thats helped Ramil expand his
tness routine, from badminton to mountain biking
to swimming. He is the kind of guy who doesnt back
down from new experiences, and his diligence is
paying off.
BE IN IT FOR THE LONG HAUL

Over the years, Ramil has developed a discipline
that has helped him thrive in both tness and
nance. But the race doesnt end here, because
hes setting new goals for himself. His tness goals
include training for a duathlon and a triathlon,
and making it a habit to eat healthy. As for work,
hed like to reach out to more Filipinos and help
them become nancially secure, especially now
Theres always a leveling up. Once you that hes a New Business Manager heading a team
of Unit Managers and Financial Advisors. Ramil
achieve one thing, you will aim for something understands that to succeed, hes got to be in it for
the long haul and he denitely is.
more. There are so many dreams to conquer.
Do you want a business with Sun Life? Go to shinebig.com.ph for more info. twitter.com/sunlifeph facebook.com/sunlifeph
WorldMags.net
WorldMags.net
FROM THE
Off MH WALL
Theres no denying what the
right track can do when youre
just about to present a crucial
report or complete a tough
the
superset. Our readers attest
to the performance-boost they
get from music and share their
favorite hits
Wall

The Fire by The

Roots
t IEN CORRAL
THE READERS FIRE BACK
EDITED BY L AMAR ROQUE
Find You by
Business- Zedd
Minded t KUNG PAO
I really love the
April 2014 issue
and also the many
articles inside. Brock Lesnars
Hope you can WWE theme
tLETTER OF THE MONTH feature someone tKEVIN NADURATA
that is financially
Keep On
fit. Hope you can
feature the owners
of our company. I
am also hoping that GOTTA FLY NOW
Tested
Improving you can feature our
company as well.
Hoping you can
also feature articles
about Multi Level
and
proven
I didnt exactly
by BILL CONTI
tRYAN PIERCE ENCISA
Skimming through Marketing. More follow the Ace Metallica and

power and God Your 10K story the Ultimate
@MensHealthPHs 9th Anniversary Bless MH PH. (May 2014 issue) Warriors Theme
Issue, it shows that you have t ALEX AMIHAN,
training plan, but t TABS BANEZ
improved as a well-rounded maga- VIA FACEBOOK.COM/ after two weeks
MENSHEALTHPHILIPPINES of doing a similar
zine especially enriching your read- approach, I ran
ers with more local offerings (i.e. All 10.74 kilometers
Surrender by
in one hour and 14
Together Now, Enrich Your Life, seconds. My first
Daddys Groove
Heroes of Health & Fitness) and 10K in under 60
t ALFONSO JOSE ABRENCILLO
your new Coach section. Kudos! minutes. Props
to coach Andy
@SonnyAngara could have made a Leuterio and Mens
Health Philippines.
better MH Cover Guy though.
t PETER QUILL, VIA E-MAIL How To
t RUSSEL DE LARA, RN, VIA FACEBOOK.COM/MENSHEALTHPHILIPPINES Reach Us
E-MAIL
menshealthphilippines
@gmail.com
Next Month in Mens Health!

FACEBOOK
facebook.com/
menshealthphilippines
TWITTER
SPECIAL FITNESS NUTRITION STYLE twitter.com/
menshealthph
Bike City Barking Eat Local Timely
Reap all the
benets of biking-
Orders Nutrition gems
that are exclusively
Timeless SUBSCRIBE TO MENS HEALTH
Are you t Complete the look
from your body to enough for Pinoy of class with the MH CALL
your bank account your dog? Watch Guide 451-8888
local 1086-87
WorldMags.net
WorldMags.net
RUNNING ON
Save the environment or save your hard-earned cash? Find out
below how Bridgestones Ecopia tires lets you do both.
E C O P I A REDUCES
T R AV E L U P T O 1 7 3 K M
CONVENTIONAL TIRE
M O R E P E R F U L L TA N K
*As tested on the Ecopia EP200
With the rise of global warming, more and more

drivers are looking for an energy-efficient drive.
Thats why Bridgestone continues to work on its
Ecopia range to nd the ideal mix of technologies
that encourages optimal fuel efficiency and overall
performance. Engineered for the eco-conscious
and cost-conscious driver, Ecopias reduced rolling
resistance extends the kilometres you can travel with
the same amount of fuel while providing superior
wet braking and handling performance comparable
to conventional tires.
WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
Trending News on Health,
Sex, Nutrition, Fitness, & Weight-Loss
EDITED BY WAYNE JOSEPH TULIO
ALERTS!
HOPPY TIMES
Celebrate and
recover with a
smarter combo.
GO
FOR A
BEER
RUN
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 San Mig Zero: it only
has 2.6 percent alcohol and only 60
calories per bottle. And for your salty fix,
have some mixed nuts. Hows that for a
post-race treat?
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
WorldMags.net facebook.com/menshealthphilippines | JULY 2014 21

WorldMags.net
ALERTS! HEALTH
A Better PSA Test UNFRIEND
six
Many doctors skip PSA testing for THE BLUES
prostate cancer due to concerns
Call it the
ON OUR about its accuracy. But researchers positive-people payoff:
RADAR at Mercer University and Georgia Reading
Southern University may soon have feel-good updates on
a better option. Their test detects Facebook may boost
cancer based on the levels of three your mood, according
fats in a mans blood. Prostate to a new study from
Percentage rise in your risk tumors increase these fats, but your UC San Diego. The
researchers found that
of metabolic syndrome diet doesnt, according tostudy
when a person posted
(a precursor to diabetes) author Uddhav P. Kelavkar, Ph.D.
something positive
The payoff: fewer false positives and
per hour you sit, averaged false negatives. Pending more
on Facebook, his or
her friends tended
over a weekend study,the test may help M.D.s to post more happy
Source: University of Tasmania detect tumors and pick treatments. statuses soon after.
positively engenders
positivity, says Teddi
Dizon of Better Steps
Psychology. If the
intention of your post
DONT PLAY CHICKEN
Salmonella outbreaks is positive, it will also
usually begin with poultry manifest in social
media. So if you want
to start the good
vibes rolling, post a
motivational status. But
of course dont over do
it, lest you want to deal
with trolls.
LOOK COOL,
FEEL BETTER
Easily slip on relief
when heading out.
A l l A l e r t s: F o o d S t y l i n g b y 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 , P r o p s t y l i n g b y 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
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. By wearing
shades, it becomes a
physical barrier against
possible allergens
Nuke It Right or Puke Tonight getting to your eyes,
says Johann Reyes, M. D.,
If you hurry in the kitchen, you could hurl in the bathroom. Taking frozen food an ophthalmology
out of the microwave too soon can make you sick, a US CDC report reveals. consultant at The
Medical City in Pasig.
Researchers who studied a salmonella outbreak linked to frozen entres found When choosing a pair,
that up to 12 percent of infected people failed to let their meal rest, as the pack- Dr. Reyes says choose
age directed, after cooking it. Frozen meals may contain raw ingredients that lenses with UV
protection to keep your
could harbor harmful bacteria, and the post-zap standing time helps your food For up-to-the-
minute health
eyes safe against more
tips, follow
finish cooking, making it safe to eat, says study author Leslie Hausman, R.N., us on twitter
@menshealthph than just the allergy-
M.P.H. Consider those few minutes insurance that you wont hug the toilet later. inducing dust.

WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
ALERTS! SEX
Why She
Fakes It HUNG LIKE HERCULES?
She may actually
Women fake orgasm prefer a mere mortal
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:
MORE OFTEN CITED
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
SHE WANTS TO
GO TO SLEEP
SHE ISNT ENJOYING

LESS OFTEN CITED
HERSELF
Are You
SHES ASHAMED
SHE CANT ORGASM
SHES SELF-
CONSCIOUS
Small Enough?
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. For
women, its really about the emotional connection and the intimacy of sex, says
MH mental health advisor Kay Bunagan, M.A. As for wang size, Bunagan says
IS SHE BORED men tend to be bothered more about this because of ego issues and the myth
ON ALL FOURS? that size equals partner satisfaction.
The primal heat of
doggy-style sex may
leave her cold. In a new Turn Her Crank
49
Journal of Sexual Sex is easy, rider. When asked to
Medicine study, not
rate the attractiveness of Tour de
one woman who
consistently climaxed ON OUR France cyclists, women favored the
RADAR best Tour performers, a new study
said sex on all fours
was her favorite in Biology Letters found. But heres
position. They the crazy part: The women just
preferred to be on top, looked at portraits of the riders and
for better clitoral didnt know how well they raced.
stimulation, says author
Susan Oakley, M.D. In
Athletic ability and fitness can give Percentage of men who think
a man confidence which transends diet, exercise, or drugs might
doggy-style, have her
in the way he carries himself, says
tilt her butt up so your
Bunagan. This sense of self-
enlarge their penis. (These
penis pushes against For up-to-the-
her front vaginal wall,
minute sex
tips, follow
assurance can translate in your dont work. Ignore the spam!)
making indirect clitoral us on twitter
@menshealthph
body language. So, your takeaway: Source: Psychology of Men & Masculinity
stimulation more likely. be confident, man!

WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
ALERTS! NUTRITION 1
2 Chug Chocolate!
Come to the dark
side. Milk mixed with
high-fiber 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
2 plain moo juice. Credit
cocoas polyphenols,
which may boost a
major protein in HDL,
says researcher Beatriz
Sarri, Ph.D.
3
3 Be an Egg Head
Crack open some brain
food: Tyrosine may
sharpen you mentally,
aDutch study found.
DONT WAFFLE
Smarter choices People who consumed
may help your head 2 grams of this amino
and your heart.
acidfound in eggs and
cheesedid 10 percent
better on mental reflex
tests than those who
ate none. Study author
Breakfast That Serves You Lorenza Colzato, Ph.D.,

says tyrosine may
amp up production of
Fill your produce prescription: A French study shows that 1 increasing your dopamine, which is
vitamin C intake may lower your stroke risk. The vitamin regulates levels of linked to brainpower.
nitric oxide, which aids bloodflow, says study author Stphane Vannier, M.D. To Youd need to eat eight
large eggs to hit 2
make sure you hit at least the recommended 90 milligrams a day, eat a cup of grams of tyrosine, but
fruit salad made from any combo of oranges, strawberries, papaya, kiwi, and a lower amount may
mango. All pack more nutrients than a supplementand taste better too. provide some benefit.
16
QUICK BITE
Fruit for More Zs

If youre having trouble sleeping, adding
kiwi fruit to your grocery cart may help
you. A Taiwanese study found that regular
consumption of kiwi can help improve
sleep. After four weeks making 24 men and
women consume two pieces of kiwi an In grams, the
hour before bed time, research average guys
participants reported significant
improvements in snooze quality. protein intake
Researchers point out to the high levels of at breakfast.
antioxidants and serotonin in kiwis. (We recommend
Serotonin helps in the regulation of
For up-to-the-
minute nutrition
tips, follow
mood, appetite, and sleep, says MH at least 30.)
us on twitter
@menshealthph
weight-loss advisor Armand Mendoza, Source: USDA
P.T.R.P. It has a direct effect on the
sleeping and waking cycle of the body.
WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
ALERTS! FITNESS
Blow Up Your
Muscles IS STRESS
SAPPING YOUR
A simple breathing drill called the
Lewit may protect your lower back STRENGTH?
from injury, say researchers at the If youd just chill out,
you might fill out.
University of Waterloo. They found that Chronic stress
the exercise, which focuses on forceful could impede your
power breathing, substantially stiffens recovery from
workouts, according
the entire abdominal wall. Using the to Yale Medical School
Lewit as a corrective exercise can help research. Just after a
you maintain a safer neutral back hard lifting session,
people with low and
posture during moves like the deadlift high levels of chronic
and kettlebell swing, says study stress took three fitness
coauthor Stuart McGill, Ph.D. Thats tests. Then they retook
the same tests one
because it trains all your abdominal day and two days
muscles to better stabilize your spine later. People with less
and pelvis, focusing the movement at stress showed greater
recovery, possibly
your hips, not your lower back. Try it! because excess stress
can harm your repair
HOW TO DO IT Lie on your back on the floor and bend systems. Kapag mas
both your hips and your knees 90 degrees, keeping a maganda ang recovery
natural arch in your lower back. Now simply breathe, mo, you can push
and as you reach the end of a normal exhalation, purse yourself to workout at
your lips, making a very small hole; then forcefully
a higher intensity more
expel as much air as you can. Repeat just a few times.
often, says Tim Ayson
of L3F Gym.
INCREASE IN
POSTWORKOUT RECOVERY
FROM INITIAL TEST
DAY 1 DAY 2
JUMP HEIGHT
30%
18%
11%
6%
Prop st yling by Angela Campos/Stockland Mar tel

CYCLE POWER
Steady Now
4
You might need to do more single- 30%
25%
leg exercises, a study in the Journal
of Strength and Conditioning 12% 13%
ON OUR
RADAR Research suggests. The scientists
discovered that field jumpers legs
were not equally strong. A lot of 95%
CLAIRE BENOST
81%
stabilizer muscles need to fire up on
each leg when we jump or run for
ISOMETRIC FORCE
Percentage faster a tennis ball sports, says movement specialist 48% 48%
may travel through the Nico D Haenen of USPC. If you
air if you let out a grunt as the dont address those, imbalances can
occurresulting in injuries. Try
Photograph by
racket makes contact For up-to-the-

minute fitness
different single-leg exercises, such tips, follow
us on twitter
Source: The Journal of Strength and Conditioning Research as rear-foot-elevated squats or @menshealthph
lunges. Do 2 or 3 sets of 10 reps. LOW STRESS HIGH STRESS

WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
ALERTS! WEIGHT LOSS

A ZEN WAY TO
LOSE WEIGHT
If you want to eat less,
try an exerciseof the
mind. A study from the
START AT Netherlands reports
that a brief meditation
THE BOTTOM may help you control
To whittle your middle, your appetite.
grow tree trunks for Hungry people ate
legs. Muscular legs fewer cookies after
can help you fend off a 14-minute body
belly fat, according scan, during which
to a study from Japan. they shifted their
People with the most attention to different
muscle mass on body parts and noticed
their legs had the their sensations, than
least visceral fatthe those who didnt do
dangerous kind that the exercise. Stress
surrounds organs. can trigger you to turn
Because your legs to eating to cope, says
are one of the bodys MH weigh-loss advisor
bigger muscle groups, Armand Mendoza,
working on it boosts P. T. R. P. By meditating,
your metabolism more, he says, you can focus
says Tim Ayson of L3F on calming down
Gym. Another upside: instead of reaching for
any strength gains you comfort food. It also
make on your legs can allows you to evaluate
help you do upper- the level of your hunger.
body moves (mostly
leg driven) better,
says Ayson.
No More Fat
Tuesdays
7
Average number of pounds lost
attributed to calorie counting
among people in a multi-
pronged weight-loss program
Use guilt wisely: A study Source: Obesity Reviews
from Finland shows that

slim people eat less on
weekdays to counteract Pain-Free Losses?
Some side effects may be good for
piggish weekends. you. Heres one example: In a new
People who lost weight ON OUR study from Japan, mice fed
were often heavier on RADAR flurbiprofen, an anti-inflammatory
Sundays or Mondays. They med widely prescribed for arthritis,
didnt gain as much weight as
likely ate less during the rodents that ate drug-free chow.
week, creating a negative The researchers say that unlike
energy balance that offset other pain relievers, flurbiprofen
weekend indulgences, says reduces the accumulation of
study author Anna-Leena unfolded proteins that
contribute to fat-cell development.
Orsama, M.Sc. Her advice: Further research will help
For up-to-the-
Buy a scale that links to an WEEKEND WEAR
minute weight-loss determine whether this anti-
tips, follow
app so you can track weight Your belt should
feel a little
us on twitter
@menshealthph inflammatory might someday be
fluctuations long-term. looser by Friday prescribed as a weight-loss remedy

WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
IF YOU PUT US
MARINES WITH
PEOPLE THAT DONT
DO WHAT WE DO,
THEY WONT
UNDERSTAND
WorldMags.net
WorldMags.net MH
COVER
GUY
BY LIO MANGUBAT 33
PHOTOGRAPHS BY JAKE VERZOSA
P.
MH 07.14
AMADOR R. MADAMBA
STYLING BY RIA GAMBOA / GROOMING BY
SHOT ON LOCATION AT MAICS GYM. SPECIAL THANKS TO MR. MAIC MARIANO
AND HENRY TOLENTINO
SEMPER
CLOTHES BY BENCH
FORGE A BATTLE-READY BODY

AND A STEELY RESOLVE.
FIT
YOUR DRILL INSTRUCTOR:
JOHN SPAINHOUR
WorldMags.net
MH
COVER
GUY
WorldMags.net
10 O CLOCK IN THE
MORNING, ON A
WEEKDAY, IN A GYM.
BY ALL RIGHTS, THIS
PLACE SHOULD BE
DESERTED.
But this gym, just off the side of Marcos Highway and a
block away from the best post-workout pancit youll ever
have in your life, is alive. Not prettily, either. Its all humid
concrete and mufed dance music and people who are too
busy lifting iron to take a tness sele.
Every corner is packed with equipment, and the layout
leans toward the jam-packed. Theres a tractor tire
squatting under the monkey bars. The dance-cum-
Zumba-cum-yoga studio is wedged between an MMA
octagon and a boxing ring. If, in an unfortunate and
unlikely accident, you Tarzan off the suspension trainers
and over the second-oor railing, youll meet your end
at the foot of the rock-climbing wall.
Right now, Fil-Am model John Spainhour decking their contestants, male and female alike, Theres no way sighting a target down a
is on those jiggly vibration plates, trying to in fatigues. Even endorser Anne Curtis got into scope and pulling the trigger wont change you.
keep both his balance and a straight face. I the act, playing camo-cute with a khaki one- In an anthropological study of Israeli army
guess Im going to learn how to twerk? he piece and an olive-green beret. Instead of shirts, snipers, however, researcher Neta Bar came
asks. Stepping off, he says, This is a really the guys had on dog tags. upon a surprising conclusion: Snipers might
good place. My usual gym just has weights. It turned out to be a self-fullling prophecy. be the most compassionate soldiers in the
Sometimes, one of the trainers hangs up a TRX, The guy who ended up winning, John military. She attributes it to the fact that they,
so I get to use them from time to time. But this Spainhour, had actually volunteered in the unlike ghter pilots or tank commanders, are
place has lots of stuff. He shrugs. Its too bad US military, and served for ve years in the looking up close, for minutes at a time, at the
its so far. US Marines. His dog tag had been more than people they kill. The snipers simultaneously
Later, shirt off, he stacks 20-kilogram just decoration for his pecs. deploy distancing mechanisms aimed at
plates on both ends of a barbell, and, with a Its a special breed of people, says dehumanizing enemies and constantly
huff, cleans it off the oor. His face contorts Spainhour of the Corps. When he graduated recognize their basic humanity, she writes in
momentarily, then goes back to its usual good- boot camp, his marksmanship score was the her study published in Third World Quarterly.
humored slackness. Weve got the full cover- highest in his class. The Marines then sent him In addition, the Marines prize certain
shoot setup going, and our photographers two to sniper school, generally acknowledged to qualities in their marksmen. Students should
light banks pop and ash with every click. be one of the toughest in the world with a possess a high degree of maturity, equanimity,
One more? requests the photographer. 60-percent dropout rate. Before he left the and common sense, or so goes the Scout
Spainhour obliges. Were smack in the military, he was just a point away from a Sniper recruitment bulletin. Only the best and
middle of the gym. A couple of people steal perfect score in his last qualication. most experienced infantry members should
momentary looks, but, unusually for a cover The US military made good use of his skills, apply, it warns. It ends with a nal admonition:
shoot, no one sidles up to stare. Theyre just deploying the sharpshooter to Iraq as a scout There are no second chances at the school.
too busy working out, man. sniper. So yes, hes been in combat. Multiple But there are second chances in life. And
times. If you put us with people that dont Spainhour took it.
BULLSEYE do what we do, they wont understand us,
For the promotional rounds of the 2012 Century Spainhour comments. Theyll actually be IN FIGHTING CONDITION
Tuna Superbods competition, the marketers had kinda scared and would be like, These guys are Spainhour is soft-spoken to the point of almost
the bright idea of going with a military theme, psychos, but its just the way we end up. not speaking at all, so its hard to believe he

WorldMags.net
WorldMags.net
used to be a Marine sniper. You imagine a granite-faced,

stone-cold soldier; instead, the guy has a sheepish smile and
a self-deprecating sense of humor, the kind that makes him SO YOU WANT TO
go up the monkey bars at the tail end of our shootand hoot
like an ape.
Just seconds before, hed shrugged off 60 kilos in a power
BE A SCOUT SNIPER?
To get into US Marine Sniper School like John Spainhour did, you need
clean and a front squat and press. In high school before to make the cut in a ton of requirements, including 20/20 vision, a clean
I joined the military, I was really skinny, he remembers. muster record, and an expert-level qualication in ring ries. Theres
His body type and sport of choice (cross-country running) also this physical test:
couldnt hold onto muscle, and whatever weight he gained
slipped away from him like a wet eel. TO GET A PERFECT SCORE
In the Marine Corps, though, thats where I made most
of my gains, he shares. It wasnt just about the constant 3-mile (4.8K) run in 18 minutes
physical tness tests. I had to worry about other aspects 100 situps/crunches in 2 minutes
of being t. That included stuffing a backpack with food,
20 dead-hang pullups (no swinging or kipping)
water, and supplies to last a week, and then going on grueling
runs...10-, 15-, 20-, 25-mile slogs, multiple times a week. For most tness beginners, one pullup is already the ultimate challenge.
These days, its all about the maintenance. The thing is, its What more 20? Andrew Benibe, tness trainer at Maics Gym in Marikina,
hard for me to gain muscle and its also easy for me to lose my gives these tips to improve your hang.
muscle, Spainhour says. He hits the gym 3 to 4 times a week,
and despite leaving the Marines, he still tries his damnedest 1 / Start with a chin-up, meaning an underhand grip. Medyo mas
to make sure his strength, power, and conditioning still pass madali compared sa overhand. Sa overhand, mas magwo-work sa iyo yung
barrack-inspection standards. lats eh. Pag underhand, biceps. Kahit beginner ka, basta may strength
ang biceps mo, pwede na.
He focuses on free weights most of the time, though he
occasionally likes to pick up a sledgehammer and slam it 2 / Do simple hangs. From there, slowly go down and stretch your arms. Try
across a tire. Like any guy who works out, he considers leg it for a couple of reps. Do it every day or every other day, but dont overdo it.
day a nightmare; his marksmans patience doesnt apply to 3 / Work on your grip. Hang on a bar and time for 1 or 2 minutes. Do wrist
lower-body workouts. When you work out chests, in your curls para magkaroon ng strength ang forearm.

WorldMags.net
IN THE MILITARY,
THEY DONT
REALLY HOLD YOUR
HAND OR TELL
YOU HOW TO LIVE.
BUILD MILITARY-
GRADE MUSCLE
These four exercisestwo that build strength, two that build
explosive powerwill prepare you for your daily battles. Their
functional movement ensures that you wont just look good, youll
perform more effectively, too. Take some pointers from strength
and conditioning coach Christian Dominguez, M.S., C.S.C.S.
A. BARBELL CLEANS B. SUSPENSION CHEST PRESS

This a very complicated and Watch For: Be mindful of your This is an upper-body, horizontal Watch For: What you see in a
technical move. An explosive form in the last phase. When you push, says Dominguez. Youre normal push-up should still be
exercise, it mimics a jumptheres do barbell cleans, the bar should hanging from ceiling-hooked seen here, Dominguez stresses.
the triple extension of your ankles, be rested on the shoulders, straps, though, and this instability That means your butt shouldnt
knees, and hips to lift the bar up, Dominguez recommends, and the will involve your core, since you be sticking up. Too hard for you?
then the pull to heft it up to your elbows should be pointed forward. have to steady yourself. Adjust the difculty by getting into
shoulders, and, nally, a catch. a more upright position.
WorldMags.net
WorldMags.net
arms...you could feel it immediately. Ive never really been
motivated to do legs because its not something that you see
often, he confesses. He has also cut down on the cardio,
because theres no big need for it in modeling.
Ah, modeling. To anyone else, the story of a soldier who,
after ve years of ghting in the war in Iraq, traveled to the
other side of the world in order to be a model is probably
a strange, inexplicable yarn. To Spainhour, its pretty
straightforward: He just packed his bags and got on the
plane. I gured it wouldnt be much harder than being in
the military, he says, laughing. Why didnt I do it sooner?
CORPS EXERCISES
One of the Marine Corps favorite sayings, generally
attributed to General William Thornson, goes, There are
only two kinds of people who understand Marines: Marines
and the enemy. Everyone else has a second opinion.
Talk to anyone who has ever worked with Spainhour the
model (not Spainhour the Marine) and youll be told hes
the quiet type. In parties, he has to be coaxed into the group. hold your hand on what they require guard US embassies in foreign lands),
Introversion, he admits, is part of who he is, possibly of you, but in everything else, you gotta and both training and culture combine,
because his rsum sets him apart from most other people really gure out how to do it yourself. as military columnist George F. Will
in a room. Ive noticed that in some of the younger He also values the discipline he has observed, into the cultivation of an
models...this is all they know in life, he notes warily. picked up on the eld. Its his biggest ethos [that produces] hard people
They havent experienced what really matters. Some wartime souvenir. in a soft age.
of them go straight into a lifestyle of glamour, with As second shots at careers go, The shoot-slash-exercises done,
everyone telling them that theyre pretty and good-looking Spainhour the sharpshooter is on Spainhour tears through the post-
because theyre doing catalog shoots, fashion, all of this. target, as always. Despite his easygoing workout pancit like tissue paper. In
The ones he considers his closest friends are his old humor and photogenic new job, he cant a few hours, hell head off, through
buddies in the Marines. help but be true to the jarhead in him. gridlock and humid summer rain, to a
Runways and fashion shows are a world away from Once a Marine, always a Marine, goes press con, where hell be announced
what he used to do, but Spainhour knows hes trained for another favorite Corps saying. Much has as the Philippines bet to Mister World
it all the same. In his opinion, the biggest thing he has been written about the dening culture 2014. The day after, hell y to London
picked up from the Corps isnt a high-powered rieits of the leathernecks. They are at the to compete. Spainhour has survived the
adaptability. In the military, they dont really hold your forefront of every war or zone of conict war, but even here in the home front,
hand or tell you how to live, he declares. They might (it isnt Army units, for example, that every day is just one more battle.
C. BARBELL FRONT SQUAT TO PRESS D. MEDICINE-BALL SLAMS

Ang maganda sa kanya is that it every other major muscle group, Another power move, medicine ball Watch For: Remember, you have to
builds maximal strength, comments ending in an upward press that slams target your upper body for a engage your entire body to reap max
Dominguez. With the heavy weight activates your shoulders and core. good shakedown. This is a really benets. Dont just rely on your arms
of the barbell, the front squat to good exercise that you can give to and shoulders to lift and throw the
press is a controlled compound Watch For: If you can, make your soccer players for their throw-ins, ball. Contraction of the abdominals
exercise that moves your entire buttocks a little below parallel when basketball players for passes, is important, Dominguez says.
body, working the glutes and the you start, Dominguez suggests. and martial artists for slams and
quads before moving upward to hit You can maximize your strength. throws, describes Dominguez.
WorldMags.net
WorldMags.net
TOP NOTCH
Sperry Top-Sider has recently
expanded their product
offering via mens accessories.
You can spruce up your
wardrobe by adding stylish
RADAR
Events & Promotions
Check out facebook.com/menshealthphilippines for our promotion updates.
pieces like a hat and belt.
From water-resistant baseball
caps, faded trucker hats, belts
with braided designs and
stripes, you have more than
ways than one to look your NOW IN
best for a date or a simple
night out. For more info on (SWEAT)
this, visit www.facebook.com/
SperryTopSidePH. SESSION
Fitness First never runs out
of fresh ways to push your
tness levels to its limits.
Excuslive for members,
signing up in one of their
classes can provide you with
an optimal burn like none
other. Take their Freestyle
Group Training program.
Functional in nature, the
LET NATURE HANDLE IT movement pattern of the
workout utilizes the squat,
Have more hair on your head than in the shower drain with Novuhair. With its lunge, bend, push, pull,
all-natural ingredients, including malunggay, sweet almond oil, lavender and and twist movements. All
lemongrass, Novuhair helps improve blood circulation and increases nutrient you need is 30 minutes to
ow in the scalp, and can even help the effects of alopecia areata, a disorder enhance power and strength
characterized by bald patches on the scalp that may join together and eventually through fat-incinerating high-
render you hairless. If these concerns have been nagging you lately, Novuhair intensity interval training.
Topical Scalp Lotion is available in all Mercury Drug Stores and other leading For more details, visit www.
drug stores nationwide. tnessrst.com.ph.
BE COOL
DIVE IN You cant go wrong making the trip
up to Tagaytay City for a weekend
Recharging your batts just
got easier with BlueWater staycation. This popular southern
Day Spa. Recently, theyve summer destinations all-year chilly
launched two new services weather and lets-kick-back vibe makes
in the Eman Massage, you forget all your office woes in the
which is a 60-minute slow city. And if youre looking to hole up in a
massage that uses joint steady spot, Hotel Kimberly could offer
mobilization principles, and lodgings for a much-deserved respite.
the Brazilian Hand and As soon as you pull up to the property,
Foot Massage that not only the nature-inspired aura of the place
promotes bloodow through beckons. Then almost instantly, you
your muscle also invigorates notice that a fun workout with friends
your skin. Visit their website, is more than accessible. Aside from a
www.bluewaterdayspa.ph full-size pool, theyve got an outdoor
for more information. volleyball and badminton facility where
you can hold a couple of friendlies. And
when you wrap up your easy-breezy
day away from your 9-5, retreating to
your Deluxe room could be a great
cap-off to your mini-vacation. For more
information and reservations, log on to
www.hotelkimberlytagaytay.com.
WorldMags.net
WorldMags.net
LIFES WINNING STRATEGY / EDITED BY LAMAR ROQUE
Body
Heat
Actress Aubrey Miless toned
physique is a spellbinding
testament to hard work, strict
discipline, and incessant
determination. And you sure
can take after her lead
BY ANTON D. UMALI
DONT BE A MAD MAN

TAKE ZEN
SURF AND TURF, RESCUED
SURVIVING THE URBAN JUNGLE
RAISING A MAN
RUN THIS TOWN
TAKE IT FROM JUNO SAULER

WorldMags.net
F
A. HANDLE The most common spot to hold
woman A
B
C
especially 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
ANATOMY OF A KETTLEBELL bell, where the mass is centered.
ITS UNLIKE ANY OTHER summer day at Fight Factory because shes established a tness grind even earlier
Manila. The clientele: students trading in school break for than most of us have. POWER MOVES
jab-hooks, women upping their self-defense techniques, My obsession with working out started when I was 13 Two Kettlebell
and future ghters taking direction from their trainers. years old, she recalls. When my mom asked me what I Exercises Every Man
Theyre all feeling the burn, unaware that their gym time wanted for my birthday, I told her I wanted a gym Should Master
is about to get even hotter. membership. That [xation] stayed with me until now,
Aubrey Miles walks in. The actress, mother, health buff, even after giving birth.
1/
FHM cover girl, and resident temptress of every mans Her work in front of the camera requires her to stay in
KETTLEBELL
most secret fantasies turns busy heads. Its easy to see top form, but Miles credits her tness maintenance to the SINGLE-ARM
how Miles, in her body-hugging gym wear, has made a fact that she has adopted it as a positive force in her life PRESS
name for herself in the business of all things sexy. Her rather than perceiving it as a chore. Its a lifestyle. When A kettlebell is best
dened abs give no indication that she has popped out Im traveling and Im not able to work out, [it really brings for this move
two kids. Her toned arms are obviously the product of me down], she shares. Exercise gives me that refreshed because you can
grueling hours spent at the gym. Her attitude is so feeling. After working out, it always feels like a brand-new start the lift lower,
effortlessly cool that it cuts through the humidity. day. which is safer for
Her health obsession also comes as a result of your shoulders,
Game face on for the task at hand (which is to make
keeping her goals in check and never failing to recognize kettlebell pioneer
working out look challenging and enticing at the same
Pavel Tsatsouline
time), Miles is raring to work up a sweat, to showcase her the pertinent body issues she must address. In her
says. It pulls your
indubitable physicality and how she has attained it. As opinion, every person must know his or her tness
arm back slightly,
we direct the woman of the hour for what poses would personal goals. Some people just want to lose weight, improving
photograph nicely, Miles suggests an exercise she says while others want to [strengthen] their muscles, Miles mobility.
she does regularly with husband Troy Montero. She points out. There are also some who just have fun going DIRECTIONS Stand
explains the movement, but we dont quite get it yet. So, to the gym with friends. with your feet
she stands next to a heavy bag and, in one swift move, She herself leans toward forging strengthsomething shoulder-width
lunges to the trunk wrapping her legs tightly around it. As she needs a lot of in order to juggle her roles as mother, apart and holda
she performs and holds a number of hanging crunches celebrity, and business owner. Now, Im into weightlifting kettlebell in front
because [I want to gain muscle without losing weight]. of your shoulder
for a couple of snaps, its clear that everyone in
Im focusing on toning up, Miles stresses. When people with your palm in,
attendance is impressed by Miless undeniable strength
elbow tucked, and
and exibility. When I do this, its usually the rst exercise tell me na ang payat-payat ko, hindi ako natutuwa. Id
theweight resting
of my routine, para hindi pagod. Ill have my legs around rather be called toned.
on the top of your
Troy and Id do about 15 reps. Yes, the womans a bit Its this clear-cut awareness of her physical needs that forearm. Press it
hardcore when it comes to tness. But, thats only makes Miles a great example of continuous straight up,
rotating your arm
so your palm faces
forward. Do equal
reps on both arms.
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 almost
10K an hour), say
University of
Wisconsin
researchers.
DIRECTIONS Set a
kettlebell on the
floor, spread your
feet slightly beyond
shoulder width,
and grab the
I i l l u s t r a t i o n s b y Z A N D E R D E K K E R (e x e r c i s e s)
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.
FULL THROTTLE Thats one rep.
You cant break her focus as Continue swinging
she works out at 100 percent without stopping.

WorldMags.net P H OTO G R A P H S BY DA I RY DA R I L AG
WorldMags.net
F woman
CRUNCH TIME
Anything you do at the gym,
she can do it better
for Miss Kayce, Makeup and Hair by CATS DEL ROSARIO of At East Jed Root, Clothing CATS DEL ROSARIO of East Jed Root for Shu Uemura
Special thanks to MR. TOFFY ILAGAN; Shot on location at Fight Factory Manila, Tomas Morato, Quezon City, Styling by KC LEYCO-MEMPIN
No Retreat,
No Surrender
Adhere to the rules in Aubrey like kare-kare, but with brown rice. When I
Miless man-up manual, and decide to have eggs, Ill have them boiled.
Credits: Black tri bra, black freestyle shorts with compression, and lilac running shorts, all from 2XU Glorietta 3, Makati City
tapping out will never be an Ill eat spinach and sweet potato in place
option of the usual heavy carbs. Sometimes I
take protein shakes and do juicing for
RULE #1: IF IT BORES YOU, TRY SOMETHING ELSE cleansing purposes as well. Its important
Dont stop searching for the workout to get all the nutrition you need.
you enjoy. It has to be something you enjoy But having given all these tips, Miles
or nothing will come of it. You have to admits that just like everyone else, she
love it first. When its not for you and you runs into some mental hurdles, too. For
force it, it will never happen because example, when Im doing an exercise that
improvement. For effective results, she suggests that you
consistency is key. requires 30 reps, toward the end of it
keep searching for the workout that best suits you. Ive
tried swimming, climbing, tennis. You name it, Ive done theres a sense of fatigue, but I get
RULE #2: LONERS NEED NOT BE AFRAID
Dont be afraid to work out alone. How it, she states. When someone suggests a new workout, stronger because of a kick of adrenaline,
many times have you seen people start just give it a try. Dont shun it. Youll be surprised how she says. Whats most important, she
working out as a group, and then they some advice can actually advance your tness game. continues, is that you clock in the time,
slowly separate until the group no longer Fad workouts can be effective. put in maximum effort, be unfazed by
exists? When you learn to work out on And once youve found the workout that works for you, roadblocks, and make the burn count for
your own, things will come together make sure to combine it with a proper diet. I wasnt as what it is: pain and discomfort as a result
smoothly. toned back then because I was all gym and no diet, so of effectiveness.
pumapayat lang ako. Now, Ive realized [that] when you As with anything in life, having heart is
RULE #3: DISCIPLINE + DETERMINATION = SUCCESS important in achieving your physical
diligently make the two work hand in hand, you get
Always make sure to keep your discipline goals, Miles believes. When I feel like
in check. Consistency is nothing if you better results, Miles explains. By balancing her food
intake with the proper supplements and detox regimens, Im about to give up, I ght myself. I
dont combine it with good habits. There
might be times that you let go, but always she now has a body that is stronger than it was back compete with myself internally until I
come back determined. when she was essaying steamy roles. Ill still eat food power through.

WorldMags.net
F
Do it in a game. Italian researchers found gearing
health UNLEASH ANGER

your anger to boost your performance is the best
way of rage release. According to their study, rugby
players who were in control of their feelings made
APPROPRIATELY them play better.
Smash-Anger Strategy
Anger can also be a symptom of
DontBeA
YOU LOSE IT BECAUSE:
FRUSTRATIONS AND an underlying disorder, [rather than
DISAPPOINTMENTS GET TO YOU. being] an illness or a disease on its
Christopher George Latore Wallace own, notes Dr. Go. Its among the
MadMan
Do you often find yourself at the end of
(better known among rap-music
lovers as The Notorious B.I.G.)
summed up life in these immortal
words: Another day, another
struggle. But people who have
red ags that medical practitioners
take note of in terms of frequency,
intensity, and patterns, in order to
understand if it is a symptom of
a possible underlying disorder. If
your rope, exasperated, and ready to difficulty handling everyday pressure,
stress, and disappointment often
little things have a huge effect on
your temper, it may be time to seek
blow? Manage your anger the right way experience bouts of anger. I professional help.
BY PETER IMBONG understand anger as a normal
human emotion, says Jerome Go,
M.D., a psychiatry consultant at
the University of the East Ramon YOU LOSE IT BECAUSE: YOU
Magsaysay Memorial Medical CANT TAKE IT ANYMORE.
Center. [But] oftentimes, its a Sometimes, anger is the response
reaction to a threat to [lifes status to cruel or violent treatment done
quo], to disappointment, or to a to you or your loved onesphysical
negative change. or verbal abuse, for instance, or
Smash-Anger Strategy something as subtle as another
AT BOILING POINT Stress can very quickly disrupt your person trying to humiliate you. The
It doesnt have to be equilibrium. The key is to not let it reaction of some people to these
that way, you know things is to explode. Anger denes
uster you so easily. When youre
angry, your thinking tends to get an intrinsic human character that
overly exaggerated and dramatic, ideally gears toward excellence and
explains Dr. Go. Try replacing these improvement, says Dr. Go. Failure
with more rational thoughts. In a to achieve this goal because of an
stressful job, you might think quitting outside force lays the groundwork
will make your life easier. Dr. Gos for anger to set in.
recommended mental shift: My Smash-Anger Strategy
job only guarantees my chance to Revenge shouldnt be your top-of-
be better. mind solution. When it comes to
getting even, actions always speak
louder than anything else. Instead,
Dr. Go recommends that you think
YOU LOSE IT BECAUSE: YOURE this way: I can prove you wrong. Its
EASILY IRRITATED WHEN
THINGS DONT GO YOUR WAY. understandable that Im upset about
If seething rage is your instant [whats going on], but its not the
response when something comes up end of the world and getting angry
thats beyond your controlanything is not going to x it anyhow. In other
from an annoying officemates antics words, be the better man.
to payday-Friday traffic jamsthen
you might have issues that you
need to address. Dr. Go suggests
looking at things this way: Anger is YOU LOSE IT BECAUSE:
not always a bad thing. In fact, many UNFAIRNESS AND INJUSTICE
times anger is not the problem; DONT SIT WELL WITH YOU.
instead, it is the management of There may be situations wherein
anger that is troublesome for many. you or someone else has not been
treated fairly, and this affects you.
The goal in anger management
deals a lot with regulation, states Dr.
LENGTHEN YOUR FUSE out, continues Dr. Go. To achieve this, you need to delay
Go. This means you need to reduce
A step-by-step guide to dealing with your anger issues the usually inappropriate anger reaction through
relaxation exercises like deep breathing, meditation, or both the emotional feelings and the
even prayer. Saying woosa or goosfraba also works. physiological factors that
RECOGNIZE THE PROBLEM cause anger.
Identify your anger triggers. This sets the direction for RESTART Smash-Anger Strategy
you to express your anger in an assertive manner instead Focusing on something positive suppresses anger and Learn to deal with these realities.
of an aggressive one. Recognizing the precursors allows time for you to convert it into a more constructive You may think, I never should have
Photograph by GETTY IMAGES
enables you to reduce the impact of the triggers in order behavior. It is only when youve calmed the intense allowed this to happen. Use this
to respond differently next time around, says feelings you have within that you will be at your best to alternate outlook, advises Dr. Go:
psychiatrist Jerome Go, M.D. control your outward behavior and responses, Dr. Go Life is full of unexpected twists and
points out. A tip: As you try to focus on something turns. I can only live it. My problems
REFRAME AND REDIRECT positive, stare at a photo of the person you cherish the
Anger can be suppressed and converted until the proper may not always have a solution, but
mostyour son, your girlfriend, your mom, Kate Upton,
mindset is once again reached before an action is carried or whoever works for you. I can always resolve to still give it
my best.

WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
F
According to the journal Nature, extra-virgin olive oil
weight loss is packed with beneficial mono-unsaturated fat and

polyphenols that reduce inflammation in cells and
joints. Douse your home-cooked meals with this and
you can forget about taking anti-inflammatory meds
after a hard workout.
Take Zen
Harnessing your inner calm can help you drop excess pounds
Vitals
BY PONG CASTILLO
YOUVE SEEN THE SHOCKING transformation one too

FIND YOUR CENTER many times in comedy icks: The former jock
This guy did and grows up to be the jobless, beer-bellied man who
stuck with a go-to remains in denial of all the pounds he has gained
training shed-fat years after his playing days. Gerry Kaimo
schedule experienced the same fateonly hes a successful
businessman and was equally successful in
shedding his big belly. It didnt happen as quickly
as in the movies, though.
During his younger years, Kaimo was a varsity
football player who always kept in game shape, but
he didnt uphold his jock lifestyle long enough to
grow up a healthy man. I used to eat all the bad
yet seemingly yummy foodice cream, steaks,
burgers, junk food. Plus, I ditched all the activities
and stuck to my couch watching TV, he shares.
Soon, he was a 50-something businessman
plastered on the couch all dayand who weighed WEIGHT BEFORE
260 pounds and suffered from diabetes. He also
had hypertension and multiple heat strokes. He
worked only to pay his hospital bills, and that
260 lbs
Sp e c ial thanks to U r ban A shr am M anila , Shot o n lo c atio n at U r b an A shr am M anila , 3 B r i x to n S tre et , K ap i to l yo, P asig C i t y, F or more info, go to w w w. u r b a n a s h -
wasnt how he wanted to live his life. WEIGHT AFTER
I got sick of being sick, says Kaimo. I chose to
change my lifestyle by Zen medication, which
made my journey more spiritual than physical.
Utilizing meditation helps you adopt a more
174 lbs
LOST WEIGHT
positive mindset and reduces anxiety and other
negative feelings, according to a study from the
Journal of Psychiatric Practice.
With a renewed vigor to make things better,
86 lbs
NAME
Kaimo weeded out his bad nutrition choices. He Gerard Kaimo
replaced junk and processed foods with fruits and AGE
vegetable juices. His typical workout is now a
30-minute cardio routineeither interval runs or
57
bike sessions. He also does free weights 2 to 3 OCCUPATION
days a week, and sweats it out in yoga classes 5 to Businessman
6 days a week.
HEIGHT
Twelve months into his new routine, the 57-year-
old Kaimo has slimmed down to 180 pounds and 58
reversed his diabetes and hypertension. This REACHED HIS
wasnt a challengethis is a lifestyle change, he GOAL IN
declares. I chose to take charge of my life. 12 months
JUICE Juicing can make you feel fuller for longer and provide you with all the nutrients your body
needs in just one cup. Dietician Beth Adajar of the Lemerie Provincial Hospital in Batangas
UP advises you to look for these boosters in order to deport toxins from your body
Cabbage, Ginger Pineapple

Kiwi, and For every two pints Though high in sugar,
Cauliflower of green juice you pineapples are
What do these prep, add at least packed with vitamin
three have four inches of C and promote
in common? peeled ginger to better digestion. Just
rammanila.com
Theyre rich in vitamin E, so they prevent blood clotting and help lower remember to drink moderately.
can help detoxify your liver. your cholesterol levels.

WorldMags.net P H OTO G R A P H S BY M I G S CAST R O
WorldMags.net
WorldMags.net
WorldMags.net
F guy skills Length of time most single guys sleep on the same set
of sheets. Change your sheets at least every two weeks.
Sources: Ergoflex survey; Elizabeth Scott, Ph.D.,
hygiene researcher.
3 MONTHS
Surviving the
Urban Jungle
Lost in the pressures of your 9-to-5 grind are the
citys strike-without-warning hazards that are
definitely more life-threatening? Consider this your
escape plan when the unexpected happens
BY LIO MANGUBAT
JUST THE OTHER DAY, an officemate of mine was pistol-whipped inside a bus when it was
held up by a group of gunmen.
Such stories as this one really hit home: The city can be a dangerous place. As
engines of prosperity, urban areas naturally contain the most people, the biggest
investments, the speediest innovationswith all the good and bad that come with them.
Its in these places that people who have so little in common must depend on each
other to survive.
Strangers run your trains, butcher your meat, and cure your illnesses. They can also READY WHENEVER
hold you up, pass on deadly diseases, or crash your stocks. They can evenin the worst It wouldnt hurt honoring the
of scenarios, when all social institutions break downturn on you in dog-eat-dog post- boys scout mode: Laging
apocalyptia. Survive 3 unique scenarios that can only happen in the urban jungle. Handa! now that youre a man
SURVIVE! A FINANCIAL CRASH SURVIVE! LEPTOSPIROSIS SURVIVE! A MUGGING

Presently, our country is in what Mike Oyson, CEO Thanks to Typhoon Ondoy, there was, in 2009, a According to Fred Nogales, instructor at Krav Maga
of BPI Trade, calls an economic sweet spota major outbreak of leptospirosis, says Cybele Abad, Philippines (Facebook.com/kravmagaph), the most
period of vigorous growth we havent enjoyed since M.D., I.D.P.I, a consultant at The Medical City and common stick-up tactic is a come-from-behind
the 90s. But that decade also saw the arrival of the clinical associate professor at the Philippine ploy, wherein a robber sidles up to you, puts an
Asian nancial crisis. I called the crash six months General Hospital. Leptospirosis is a uniquely urban arm over your shoulder, and points a knife at your
before it happened, in December 1996, and no disease thanks to its most common carrier: the rat. side. Heres how to get out of this alive
one believed me, recalls Oyson. Spiral-shaped Leptospira bacteria piggyback on rat
What if it happens again? Oyson gives some urine in oodwater and sewage, which can enter 1 The rst movement: The closest forearm
money pointers for when a crash happens again. your body through the eyes, the mouth, or breaks should push the arm or the blade toward the
in the skin. body of the attacker, with your thumb pointed
1. Job security should be your top-of-mind concern. In most cases, leptospirosis is very mild, Abad forward and your hip turning in place. You dont
Youve got to be in a company that is stable, rst continues. In 10 to 15 percent of cases, however, push it with your handyou push it with your
of all, and has a very low likelihood of ring you, she warns that leptospirosis can progress into body weight.
stresses Oyson. A steady paycheck should ensure deadly Weils disease. Take these steps to lock 2 Keep maintaining this position and grab [the
that you have cash ow to keep paying your leptospirosis out of your system. attackers knife wrist] with your free hand. Continue
mortgage and car loan. turning toward the assailant and [use your other
2. Manage your debt levels. You saw what 1 Shoes are your best bet. Abads hand to go] into what we call a double-handed
happened in the United States, right? Oyson asks recommendation is to brave the oods in nothing control. Now, youre gripping his wrist with
rhetorically. People had very interesting lifestyles, less than plastic boots with rubber soles. both hands.
but very weak balance sheets. Keep yourself in 2 After walking through oods, Abad prescribes 3 Now that hes facing you already, start
the red and dont borrow from the banks. taking 200 milligrams of doxycycline, an kneeing or kicking the groin with your shin,
3. Maintain a good network. Its friends and family inexpensive antibiotic. If you have breaks in your depending on your reach. Continue doing that,
who can help you nd other jobs or even loan you skin and experience high-risk Leptospira exposure, then you run and escape. Dont just runpush the
money during critical periods. take doxycycline every day for seven days. hand holding the knife with equal force.

WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
F
The fastest way to emotionally scar your child is put undue
mind blame on him--especially if he happens to wet his bed from time

to time. Exercise understanding and patience according to Scott
J. Goldstein, M.D. an instructor of the Clinical Pediatrics at
Northwestern University School of Medicine, Chicago. Dont
DONT BLAME THE
BED-WETTER ostracize him; instead, reassure him that its a phase thatll pass.
Raising a Man
THIS MONTHS EXPERT
Dr. Josephine I. Gatdula is a medical specialist
at the Behavioral Science Division of the
National Bureau of Investigation. She
completed her residency and fellowship
Think of this as the ABCs of making sure your son grows trainings at The Medical City and the
up to become more than just the master of the house Philippine General Hospital, respectively.
BY E LIJAH M E N DOZ A
So, Youre Ready to Be a Dad?

Well, theres more to it than just teaching
your son basketball or introducing him to
your brand of rock and roll. Use these
pointers from child psychiatrist Josephine I.
Gatdula, M.D., F.P.P.A
SWITCH ROLES IF YOU MUST

In this day and age, fathers are multifaceted.
Theyre not just the sole breadwinner in a
TAKE THE LEAD, POPS
household tradionally run by stay-at-home
The building blocks of
moms. More men are acknowledging the need
his manhood will depend
to shift roles [if needed].
on the values you impart
LEAVE THEM OUT OF IT

Dont burden your children with your own
personal problems and mistakes unless
necessary. Careful disclosure should be
considered; explanations should be done using
age-appropriate terms. Very young children
may not be emotionally and cognitively
developed to understand and cope with certain
family crisis if disclosure is not done properly.
LET THEM LEARN ON THEIR OWN

If you condition [your kids] at an early age [to
accept] that committing mistakes is not a sign
of weakness in character but a part of learning,
they will soon realize the value of accounting
for and rising above their own mistakes.
SUCCEED AT LEARN TO NEVER DISCONNECT BE PROUD OF BEING

FAILING STOP LEARNING TO CONNECT GROUNDED
Most of us grow up seeing our Talk to your kids about how Men arent biologically wired to be By now, you might have noticed that
fathers as infallible. As the years everything in life presents an good listeners like women are, but the previous-mentioned tips revolve
pass, we realize that they, too, are opportunity to learn and to better we can sure as heck be trained for around one basic value: humility.
aweda fact that is not always themselves. Theres always a that. As a gadget lover, I am more As simple as it sounds, its a trait
easy to accept. takeaway to be found in every than aware that todays gizmos that a lot of men lack to this day. The
As early as today, let your sons experience, from falling off a bike to could easily distract kids from sense of entitlement brought about
see you crying, frustrated, or getting the hang of math. giving their full attention to their by the can-do-anything attitude of
disappointed. Let them see life But you have to nd a balance parents (and vice versa). the 90s may have disastrous effects
beat you up to a bloody pulp. But between sensitivity and Its important that in these on a childs psyche, especially when
also, let them see that even though straightforwardness in the way you instances, your kid has someone things go south.
youre down, you will never be dispense your wisdom. Michael to look up to, stesses Kathleen And thats why leading by example
counted out. According to Lynn Thompson, Ph.D., coauthor of Pearson, clinical assistant is the essence of being a man and a
GE T T Y IMAGES
Lyons, psychotherapist and Raising Cain, states that most professor of pediatrics at the man of your word. Fathers should be
coauthor of Anxious Parents: 7 parents speak without really University of North Carolina. Put clear about what kind of man their
Ways to Stop the Worry Cycle and considering if their children are down that phone or tablet, turn off sons would be in the future, says Dr.
Raise Courageous and able to grasp what theyre saying. the TV, and set a no-gadget time Gatdula. What is your personal
Independent Children, kids who Be a keen listener and never dumb in general whenever youre talking denition of a man? Your own values
are taught to be resilient at an early down your words whenever you to kuya or bunso. will help shape the type of man your
Photograph by
age become comfortable in and your sons talk. Elevate their son will grow up to be.
handling difficult situations. comprehension levels by talking to
them like they are adults.

WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
F
Regretting that "Bad Boy On Board" decal? For an easier peel,
wheels turn a hair dryer on high and pass it a couple of inches over the
sticker for a minute to soften the glue, says Mike Allen, Vice
President of the US International Motor Press Association.
Use a credit card to pry up a corner; peel off the rest. To remove
UNSTICK A
BUMPER STICKER residue, apply a solvent. Wipe with a soft, dry cloth.
ALL THE SHINE

Stay BRAVE
This all-around ride rolls
with the best of them MAZDA CX-5
Classy THE RAIN
P1,685,000 Perhaps the easiest
For more
information, log on way to appreciate the
to www.mazda.ph CX-5 AWD Sport is by
considering its
upscale amenities:
leather seats and a
Bose-equipped sound
system. The dash also
comes with these
electric doodads.
Rear Vehicle
Monitoring System:
Warns you, via light
cues in the side-
mirror assembly, of
cars in your blind spot
This season isnt
Lane Departure
Warning: buzzes a exactly conducive
reminder through the to our cars finish.
audio systems BigBerts Professional
speakers if youre Detailers Pasig City
veering off the white branch manager,
Run This Town

The Mazda CX-5 All-Wheel Drive Sport owns our city
lines on the road
High Beam Control:
Automatically
switches the
headlights to low
beam when oncoming
Vincent Chua, tips you
on what to do the next
time the skies open up
1. Wash more often.

Washing more often will
traffic is detected.
streets with just the right brawn and that undeniable not only minimize dirt
buildup, but also dissolve
head-turning confidence. But, of course, theres more newly formed "soft"
to it than its looks watermarks. The It'll just
get dirty again mentality
WORDS AND PHOTOGRAPHS BY MIKKO DAVID doesnt really help.
We take a bath more
When the rst CX-5 was released in 2012, it was the rst model to bring to life the brands latest frequently during the
philosophy. The visually striking KODO design language combined with the surprisingly effective summer months because
suite of SKYACTIV Technology chassis, body, engine, transmission and suspension engineering we tend to sweat more.
improvements resulted in a package good enough to become Japans Car of the Year. Why cant we take the
But that was two years ago. The new CX-5 All-Wheel Drive Sport seems to be the compact same approach with our
SUVs logical evolution: a bigger, more powerful yet fuel-efficient SKYACTIV gasoline engine, an vehicles? asks Chua.
unobtrusive all-wheel drive system, larger 19-inch wheels, and a stload of driving aids that ease
the chore of being behind the wheel. And like the 4x2 it followed, the CX-5 AWD Sport is just as 2. Neutralize rainwater.
cool to drive as it is to be seen behind the wheel of. Hose down the vehicle
after driving in the rain.
This practice not only
neutralizes acidity from
rainwater but also washes
GO SPORTY...THEN SAVE away loose contaminants
like dirt, sand, mud, and
The more mature variant between the two CX-5s road debris.
available locally, the AWD Sport allows you to go that
little bit further off the asphalt. While still primarily 3. Displace water and
an on-road cruiser, the real wheels can still propel the moisture.
vehicle when the front-end slips over less-than-grippy Horizontal panels
surfaces. Its 4x4 potential, while limited, means you naturally hold more water
wont lose sleep over shallow gutters, dirt mounds, than vertical panels do.
and gravel. Pop up the hood and
trunk to displace as much
To keep its momentum going, a potent 2.5-liter
water as possible, adds
gasoline motor lies under the hood of the CX-5 AWD
Chua. He adds, Pay
Sport. Engineering and design improvements have more attention to the
reduced friction for more efficient combustion. like on an intersection with a red light, and restarts hood since this panel is
The SKYACTIV engine also comes equipped with it automatically once you need to get going again. subjected to more heat
Mazdas i-Stop system. Similar to that found in the This translates to fuel savings in the real world as the from the engine and is
Mazda6, i-Stop turns off the engine during a full stop, i-Stop kicks in during your daily commute. more prone to watermark
formation.

WorldMags.net
WorldMags.net
F
In a recent study from the University of Toronto
take it Scarborough, bright lights were found to make

you react more intensely to things, especially
when it comes to decision-making. So, if you
from him TURN THE LIGHTS

DOWN LOW
dont want to be swayed by your emotions in the
middle of weighing the pros-and-cons of your
decision, dim your lights and keep calm.
Juno
Own the power of
getting over your
disappointments Stay
Itll destroy me if I dwell on bad open-
Sauler
De La Salle Green Archers head
games, so I try to brush them off.
Its very difficult but nothing in
life is perfect and nothing in life
is always successful. Theres a
reason for those failures, but you
minded
Authors are mentors.
Coaches are
have to move on because if not,
coach Juno Sauler knows it would its going to gnaw at you.
mentors. Relatives
are mentors.
take more than the desire to win to Sometimes, even
keep him and his boys atop the my son is a mentor
mountain of collegiate basketball. to me. I learn a thing
or two from him on
After all, a championship title defense different days and Im
requires thorough preparation, an constantly surprised
unshakable positive mindset, and a by the wisdom that
he shares. Hes
wealth of wisdom that goes beyond just eight years old
the court. Crib notes from his and very much into
playbook on how you can weed out sports. Recently,
he underwent an
the bad choices from the good to operation that
come up with your lifes winning sidelined him from
strategyeven when odds are his varsity practice
and several sports
stacked against your favor hes involved in. The
whole time bahay
BY LAMAR ROQUE lang siya. And then
he was telling me na
he needs to practice
in order to get better.
His words were
something like, Im
not good anymore
because I havent
been practicing.
Even in those
moments, you can
get something. While
theres a reason
why he cant really
practice, you can take
it as if you prioritize
something else, you
wont get what you
want to achieve.
Special Thanks to Ms. Joy M. Lanting and DLSU, Of fice of Spor ts Development
MASTER YOUR THOUGHT PROCESS
Youll never know if its a bad or good
decision until it happens. No matter how
great a play is, if the ball doesnt go in then
LEARN HOW TO DISREGARD YOUR DISTRACTIONS it seems like its a bad decision. Now, you
might drop a play, it breaks down, but
Thats just a perception but Im not calm. I also feel then you score and then people think its a
anxiety and nervousness like everyone. And I deal good decision. But, I try to make the best
decisions I can base on what I see during
with those distractions by focusing on what I need
practice and study what I see as much
to do. Right at the moment when I get off my
as I can. I try to put myself in different
car and head to the coliseum, I dont think about situations that can happen in a ball game.
anything else but the game at hand. So when I Then the next day at practice, I try to work
focus on that one, the anxiety, nervousness, and on that and see if its good or not. Then
everything else somehow goes away because Im when I get to an actual game, thats when
thinking about the game and what to do. it helps because now I know which is the
most probable good thing for us.
P H OTO G R A P H BY J U N P I N ZO N
WorldMags.net
Cultured. Skilled. Knowledgeable.
And, yes, t. Theres no reason
not to be the man for all seasons.
This is your guide to be the ultimate
renaissance
man LIO MANGUBAT,
BY
LAMAR ROQUE,
ANGELO COMSTI,&
PHOTOGRAPHS
BY MIGS CASTRO
PAGE 52
MENS HEALTH
THE
CULTURED
MAN
AYA TANTIANGCO
STYLING BY CAMZ MATERIALES FOR MISS KAYCEE
GROOMING BY ELAINE GANUELAS FOR LOREAL PROFESSIONEL

MODEL MARC NASH OF CALCARRIES
With your music and your movies,

youre plugged into culture day in UPGRADE YOUR
and day out. But the real Cultured HEADPHONES
Invest in a good pair of headphones
Man steps up his game. He doesnt (read: something that didnt come
free with your phone), and even old,
just listen to musiche appreciates familiar music will surprise you with
it, then goes the next level to how much range and power they
listen to classical or even jazz . actually contain. Most dance or hip-
hop heads usually choose a pair thats
He can look at contemporary art heavy on the low end, or bass, says
say, a Borlonganand know how to Diego Mapa, indie music producer
critique without sounding like an and composer. Rock fans maybe
choose those headphones that are in
ass. Or a complete fool. favor of the midrange or high ends.

WorldMags.net

WorldMags.net M H G U Y S K I L L S

WHY How to
EVERY Appreciate
MAN Contemporary
SHOULD Pinoy Art
LISTEN Going into this article, we never
TO JAZZ knew how contentious this topic
would beno one would agree to
go on record. Finally, on condition
BY MARCO HARDER
of anonymity, L, a critic
and professor at a prestigious
university, tells us how to make
A long time ago, I stumbled upon a sense of those gobs of paint.
significant (but not-so-new) idea: that
arts purpose is to expand the range of Develop an See how he puts
any of our senses. From that point on, eye. Basically, you the drivers in the
I found myself gravitating toward the need to know what painting inside a
unfamiliar, which led to my introduction you like, L says. Hit room that looks
to (and, later, love of) jazz. Google and search exactly like a box.
As a respected music form taught in these Pinoy artists:
conservatories, jazz is lumped together Botong Francisco. Appreciate
with the same prejudices as classical: It Vicente Manansala. the work.
requires too much thinking, and is music Romeo Lee. Elmer Technique is
for intelligent people. Classical, an art Borlongan. importantfrom the
form commissioned by royals, I can brushstrokes to the
understand. Reasons for disliking jazz, Sense the colors used. Dont
which traces its roots to plantation emotion. Some trust an artist who
songs of black slaves, are more works of art are doesnt understand
Cream Henley from Thread 365 (Common Thread), brown knitted cardigan and black-grey scarf from Antony Morato, pants from 7 for all Mankind, shoes from Bensimon (available at Common Thread)
mystifying to me. dragging and why hes painting

While its true that there are numbing, explains a road that leads
subgenres within jazz that require more L, but thats what nowhere.
than casual listening, great jazz is mostly makes [them]
hinged on a great melodic sense. A good good. Its the Read up.
jazz musician takes great pains to ability to portray a Check out write-
improvise a melody that one can hum feeling. An artists ups about the artists,
hourseven daysafter hearing it. In this skill is in capturing and if available, read
light, it can be said that jazz comfortably that emotion interviews theyve
walks the (mostly imaginary) border and making you done, advises L.
separating high and low musical forms. empathize with Take note of what
Looking to plunge into jazz? For whats going on in they say and what
someone coming from a steady diet the canvas. Take they want to portray,
of electric guitars, theres Miles Daviss Elmer Borlongans then look at the
Bitches Brew. Davis was inspired by rock Drivers Lounge. artwork.
musics (Hendrixs, in particular)
experimentation, so he took his style
of electric jazz to its pinnacle on this
record. The Dave Brubeck Quartets Time
Out album, meanwhile, shows that even
technically challenging music
(try counting the beats to a bar
Dont Hate.
in the title track; youll get five, and not Appreciate
four like in most pop songs) and a sense Or, why you should
of melody need not go against each start listening outside
your comfort zone,
other. (Clearly, I have a bias for post-50s according to Pedicab
jazz.) frontman Diego Mapa
Perhaps most listeners of music find I used to hate house
jazz intimidating for other reasons, and or disco before. I only
thats fine. At some point, however, you listened to hard rock
and alternative rock.
have to punch above your weight and But through the years,
take on something that youre with research and
experience, house and
not normally accustomed to. disco are now some
of my favorite genres.
I ate all my hateful
Marco Harder plays guitar for indie band reactions from before.
The Purplechickens, and is a documentary I was indeed ignorant.
photographer. His work can be seen at
www.themarcoharder.com.
WorldMags.net
MH GUY SKILLS WorldMags.net
THE KNOWLEDGEABLE MAN
The Knowledgeable Man doesnt know everything...but he knows enough. He doesnt
believe everything thats spoon-fed to him, and has a pretty good idea of how
things in the world (like money) actually work. Keeping his brain as t as his glutes,
he always strives to keep on expanding his mind , even to the point of learning a
whole new language. Or two. Or three.

DONT
BELIEVE WHEN SOMEONE ASKS YOU... Put down that
THIS
CRAP #1
What They Say: WHERE highlighter
DOES
Bonifacio was poor. According to a 2013 report released by the
The Honest Truth: Association for Psychological Science, this is
Bonifacio was what one of the worst ways to study. Practice testing
we call middle-class,
says Xiao Chua, a
historian from De La MONEY and spreading study sessions over time are the
most effective ways to absorb information
Salle University. His

salary at the time
is equal to around COME
FROM? SHOULD
P35,000 today. Mas
malaki pa ang sweldo
niya sa mga teachers
nung panahong
iyun. He was also an
Dont Say This: The Central Bank tracks
deposits all over banks and a countrys
YOU TAKE
entrepreneur, worked
for international
companies, and
stockpiled gold. It then prints banknotes to
reflect the amount, and thats what goes
around as money.
UP AN M.A.?
even had a stint Theres an argument to be made about
Say This: Money is created from thin air
as a theater actor. going back to school: Fancy initials
every time we make a loan. When you take
Chua attributes after your name can net you big bucks.
out P1 million to buy a car, a bank doesnt
the common Or so youve been told. Employers
actually take P1 million in notes from its
misconception dont hire people because of their
vaults to put in your account. This is money
about the hero to two masteral degrees. They hire on the
that didnt exist before. At that moment,
factors: the Bonifacio basis of demonstrated or potential
new money is created, according to the Bank
Monument (which, competencies, claries Ernie Cecilia,
of Englands report on Money Creation in
when it was erected, former president of the People
the Modern Economy. Banknoteswhich
wasnt supposed to Management Association of
Inner shirt from Thread 365 (available at Common Thread), short sleeve shirt from the Daily Shirting Company, pants from 7 for all Mankind, shoes
are printed by the Central Bankonly reflect

represent Bonifacio the Philippines.
around 3 to 10 percent of a countrys actual
at all, but rather, a money. The Central Bank sets a monetary
generic Katipunero), The Good News: Masters degrees
policy, which, among other things, regulates
and propaganda are known skill boosters. Masteral
loans and therefore the amount of wealth
from his political courses in business administration, arts
that is created.
opponents. and letters, and engineering can enhance
[your] competencies in a career,
recommends Cecilia. Graduates in these
areas are usually more adept in analysis,
research, and critical thinking. These
DONT BELIEVE THIS CRAP #2 are good for managerial and executive
positions, and carry over no matter what
What They Say: Theres a taste map on your tongue. job you have.
Different parts pick up different tastes: The tip of your tongue perceives The Bad News: Think of an M.A. as
sweet things, the back senses bitter, and the sides discern salty and sour. a long-shot investment. Returns are not
The Honest Truth: This is simply not how it works. Your tongue (as well as guaranteed. The payback period could
the roof of the mouth and the epiglottis) is dotted with taste receptors, which be long, Cecilia says. Hard knocks,
pick up the chemicals that signify all kinds of avor pretty much equally. especially since you may need to work at
Any difference in sensitivity across different parts of the tongue turns out to
from Sebago, suspenders from Style Source MNL
the same time, will be part of your course

be negligible. Robert Erickson, a neuroscientist at Duke University in North load. Dropouts will happen when people
Carolina, has even proposed moving away from the sweet-sour-and-salty lose enthusiasm to pursue their studies,
format in taste science, noting that research has identied many other run out of funds, or nd that their priorities
different tastes, including metallic, fat, umami, and water. and schedules dont allow them to
continue, he adds.

WorldMags.net
WorldMags.net

WHY EVERY
MAN SHOULD
LEARN MORE
4.6
The average number
of hours an average
LANGUAGES Filipino spends reading

in a week, according to
a 2012 SWS survey.
Thats just 40 minutes a BY MICAEL DIAZ DE RIVERA
day. Were sure you
can put down your
tablet for that long
I was alone in Hanoi, Vietnam, after two

hours of cycling along its motorcycle-
filled streets when a tourist bus
unloaded a handful of people in front of
the water puppet theatre just beside the
photogenic Hoan Kiem Lake. I overheard
a couple, who came down from the bus,
chatting about their plan to visit a place
separately from their group.
Having been around the place for
several days by then, I knew what they
were looking for and how they could get
there. I approached them and struck up
a little chat. The Argentinian couple were
so grateful that they handed me one of
their unopened beer cans before
heading off to the direction I pointed
them to. Our entire conversation was in
Spanish.
Ive been in and out of language
schools while working on my day job. In
the three years Ive been out of college,
the Instituto Cervantes, the Confucius
Institute, and the Goethe-Institut have
almost become second homes. Getting
out of your shell and making mistakes
are both part of learning, and boy, did I
make a lot of mistakes during all those
Saturdays! Once in Mandarin class, I
accidentally asked my married Chinese
teacher if I could kiss her, when I really
meant to ask if I could just ask her a
question. Attention to detail is something
Ive also developed during those years
because Ive discovered the hard way
what small mishaps in pronunciation do.
What I really love about learning in
language schools, though, is that I get to
Rebalance meet hundreds of interesting people,
Your Mind both here and abroad. As travel gets
cheaper, youre constantly reminded of
Stand on one leg, hold
for five seconds, then the value of learning a few foreign
hop onto the other leg. languages. One time, I was walking
It might make you look alone in a province in China near an
like an idiot, but you may
be boosting your brain. unrestored section of the Great Wall
Research from the when I realized that I had consumed all
University of Fribourg in
Switzerland found that a of my water after hours of trekking.
few minutes of balance Desperate, I ran to the nearest village I
training for six weeks may could find and started asking for water.
help your brain grow new
white and gray matter to One farmer understood what I was
cope with the instability. saying and kindly refilled my bottle of
water. Your Chinese is bad, he told me,
but good enough to save you.
An avid backpacker on a continually shoestring budget,

Micael Diaz de Rivera is also a programmer and UX
designer for one of the countrys biggest websites.

THE SKILLED MAN
The Skilled Man can do his own repairs and is far
from helpless in the kitchen . Basically, hes good with
his hands (yes, in that way, too) . So yeah, hes pretty
useful to have around. Its not just about workshop savvy,
either. In this brave new world, he knows that he needs
to learn all-new skills , so he can keep on being the
ultimate McGyver.
FIX UP YOUR
OWN HOUSE
And not just in a sweep the oor, clean the sheets kind
of way. Jorge Faustino of Ideal Interior Design Services
teaches you how to keep everything in shape
Your aircon unit is lthy using pliers or a wrench. If the
Make sure to schedule regular leak is coming from the pipe, just
A/C cleaning every six months. To apply teon tape around the nut to
clean the air lter, unplug the unit, tighten it.
and use water and detergent soap.
The air lter must be completely Your wooden door is all
dry before it is reinstalled. Also, swollen from the rainy
check that all seams around weather
your unit are well-sealed. This will If the trouble is not severe, try to
improve the lifespan and efficiency rub the edge of the door with a
of your A/C, and help decrease candle or a dry powder lubricant.
your electricity bill. Wait for the dry weather for serious
repairs. Strip off the paint, then dry
Your shower head is drippy out the wood (possibly with a heat
The problem may come from a gun). Keep a slight gap between
couple of sources. First, check the edge of the door and the frame.
the handle. If the water drips even It may help to run a thin knife blade
when the handle is in the off all around the edge of the door
position, turn off the water valve when it is closed. Sand, apply
and remove the shower head. primer, then paint. The paint should
Replace the broken rubber gasket be completely dry before you
and reconnect your shower head close the door again.
And by the F-word, we mean

foreplay. Research in the Journal
of Sex Research claimed that both
THE SEX SKILL men and women wished foreplay
YOULL NEED would go on for at least 18 min-
TO LEARN? utes. Doesnt sound like a lotuntil
you blow your load early.
Foreplay, More Play: Go
Denim top and jeans from 7 for All Mankind, shoes from Sebago
creatively oral by forming a U-
Its the shape with your tongue. Slide your

tongue in and out while pressing
your lips into her to create a wet
F-word suction, advises Jessica OReilly,
author of The New Sex Bible.

WorldMags.net
WorldMags.net

WHY EVERY THE NEW SCHOOL

MAN SHOULD SKILL YOU NEED
The Department of Labor and Employments
LEARN AN newsletter Labor Market Trends has released a list of
the highest-paying jobs in the Philippines. The bad
UNCONVENTIONAL news: The skills you have are worth exactly zilch in
todays ultra-modern job market. The good news:
SKILL workshops are available. Topping the list of highest-
paying occupations in the country, says the newsletter,
is the Art Director. Specically, a lm art director, who
BY MARK FAMILARA nets an average of P69,286 a month. Youll need strong
training in design, production, and cinematography.
THE BEST INSTA-BRUNCH
Take a look at the Asia Pacic Film Institute short

courses (asiapaciclm.com).
fresh cilantro Cook It: This chili will rock any family reunion. Start by sauteeing onion and garlic in a pot till theyre translucent. Then add
powder, 2 tablespoons paprika, 1 28-oz. can diced tomatoes, 1/2 cup beef stock, 1 can red kidney beans (drained), salt and pepper to taste,
P575
Youll Need: 1 tablespoon minced garlic, 1 large yellow onion (chopped), 1/2 kilo ground beef, 2 tablesoons cumin, 2 tablespoons chili
beef and stir. When cooked, add spices. Mix. Pour in tomatoes and stock. Simmer. Add beans and season. Serve and top with cilantro.
They say the world belongs to the

bold and brave, to those who are
willing to take risks and go out of their
comfort zone, to those who arent
afraid to set course on uncharted
territory. Well, I couldnt attest to this
more. Too many folks out there are
good at carpentry, photography,
baking, or cooking, so having a job Price of a Stanley steel rip-claw hammer. High-quality tools wont
that is out of everyone elses usual break, but they dont come cheap, especially if you buy an entire
expectations has a lot to offer. toolbox. If you dont want to spend that much on just one home
I am a hairstylist. My skill is fixing repair project, consider renting tools instead. Select Handyman
hair. This has advantages. My line of Home Center branches offer this, ahem, handy service.
work entails me to interact with more
women than men. But while being a
straight guy in this industry can leave
people scratching their headsor even
speculatingthe subject becomes an
interesting icebreaker. Inevitably,
The Dirt on Cleaning
people want to know why I have the Remember, durable steel grilles, plastic furniture, and bricks
passion for what I do. Some of them can handle the blast from a high-pressure hose, says Tim
are intrigued. They arent bothered by it Carter of AsktheBuilder.com. For wood and other soft, porous
at all, though. And I am well-accepted. materials, a brush and soapy water work better.
In a way, I pique interests and
stand out in that respect. But learning
a unique skill goes beyond simply
being unique. From a business
standpoint, it adds more value to
what you can offer. It has a marketing
advantagea charm, even. 3 seconds,
For me, a learned skill, especially
if it is unconventional, is a mark of
excellence. I guess you could say Im all 2 minutes,
1 tablespoon
for self-improvement. In many aspects, I
believe in the law of accumulation. The
law simply means that what you are
today is the result of everything youve
done in the past, and even all the trivial These are the numbers to learn for the perfect omelet, reveals
stuff count for something. Thomas Keller, executive chef of The French Laundry. First, whisk
When you have an excellent skill your eggs in a blender for three seconds. Then, cook the eggs
that most people dont posses, you without stirring for two minutes in one tablespoon of olive oil and
can create your own opportunities. You one tablespoon of butter for that perfect, no-break shape.
can set your own trend and people will
love you for it because they believe in
you. Of course, you have to deliver to
the best of your abilities.
So, invest in yourself and never
settle for mediocrity. Find your passion,
find that skill that makes you happy, Stuck Without
that one thing you love to do most.
Then, invest in your training and do your
best to excel in that particular field.
a Grill Brush?
Elizabeth Karmel, author of Taming the Flame, has this
Mark Familara is a freelance hairstylist and a member
of At East Jed Route, an international talent agency.
do-it-yourself tip. Ball up some aluminum foil, grip the ball with
tongs, and scrub it against the hot grill gate to clean off the crud.

THE FIT MAN
Thats 10 burpees, 20 mountain climbers, 30 jumping jacks, 20 jump lunges, and 10 push-ups. This is a core-carving, fat-incinerating workout from Joseph Pagulayan, head of Ground
Zero Fitness at The Grove by Rockwell. Accomplish one exercise after the other without any rest for three sets all under six minutes. Doing it faster puts you at top-tier fitness levels.
The Fit Man doesnt just
exercise. He exercises
10-20-30-20-10
smartly . He balances
his time between the MASTER
gym, the court (or pitch
), and even the pool
THE
. See, for him, tness SOCCER RULE
and sports isnt just
about the gains and the SLIDE THE
guns. Its about what Tyron T. Caballes, goalkeeping coach
and former goalkeeper of the
POOL
Take cues from
those who live the active University of the Philippines Varsity
Mens Football Team, teaches you Christine Grace M.
life can teach you how how to slide for the ball...without Hipol, University of
to live yours. getting a red card the Philippines Varsity
Swim Team assistant
Experience should grant you coach, on how to
a feel for the right moment. execute strokes
Have your eyes on the ball, smoother than ever
then extend one leg to meet
the ball, but never with two
legs. Also, never meet the
ball with your studs up.
Breaststroke:
Remember, if youre too early,
This is performed
MEET THE REAL youll fly past your opponent.
face down in the
If youre too late, youll tag
MUSCLE MAKERS your opponent for a foul or water without rotating
There are two kinds of exercises: those card and some bad blood. your torso. This head
that do the job...and those that do the position will keep
same job with better results your hips horizontal
to the water, so each
BEAR CRAWL VS. kick will propel you
further.
MOUNTAIN CLIMBERS
While both are considered dynamic
BENCH THIS:
1.5 X
stabilizing core exercises, mountain
climbers carve your midsection Freestyle:
better. Mountain climbers have direct While you are
movement on the hip [because of facing down, your
the up and down movement] by our
hip exors that maintain core stability,
explains Jeriel L. Manalo, a 360 Fitness
YOUR legs should perform
a utter kick or
freestyle kick as
Club coach.
DIPS VS. TRICEPS EXTENSION BODY the arms move in

a forward circle
alternately. Kicking
If youve been counting on triceps
extensions for size and strength, youre
better off doing dips. They offer more
functional movement, Manalo says.
WEIGHT
Do you have elite-type upper-body
with bent knees is
very inefficient in
freestyle strokes.
Plus, dips are more efficient to do and

its easier to tweak the level of difficulty strength? Hit the bench-press Buttery:
compared to triceps extensions, Your legs perform
machine. Lift the heaviest weight a dolphin kick while
because you can load more weight.
you can with this provision: your feet your arms move in
CHEST FLYES VS. at on the ground. Then, divide the a forward circle at
DUMBBELL PRESS heaviest weight you can press by the same time. In
Yes, both give you that familiar chest buttery, the kick
you body weight. doesnt motor you
burnbut dumbbell presses develop
strength and stability better since you through the water
are pushing unstable weight on each Less than 1.0: Weak unlike in other
Shorts from BROFIT Sports Apparel
hand. Even more bad news? Chest 1.0-1.49: Typical strokes, so keep it
yes are isolated in nature and dont small and efficient,
mimic real-life movement. 1.5 or more: Youre a bench monster not wild and splashy.

WorldMags.net
WorldMags.net
WHY EVERY
MAN SHOULD
STICK TO A
SPORTS TEAM
BY RICK OLIVARES
Theres a saying, No music, no life.

Well, for guys, you can throw this in.
No sports? Youre a wuss.
I have been a fan of Liverpool
Football Club since the early 80s. I
became a fan because of the Beatles,
who are from the Mersey side. Like the
Beatles, Liverpool was on top for a pretty
long time before the worm turned and
the squad slid into mediocrity. I used to
serenade Chelsea fans with taunts of,
You have no history. Except now, in the
Premier League era, its Chelsea three
championships, Liverpool nil.
You see? In sports, you learn to eat
humble pie. You learn to appreciate
small victories. It becomes a metaphor
for your own life.
So commit. Fence sitting is for losers.
Root for a team. Any team. It could be
your college team. The squad that the
corporation you work for sponsors in the
pro league. Heck, it could even be your
neighborhood pick-up-hoops team. Just
choose a side.
When youve chosen your team,
know all you need to know about it.
Wear its colors. Sing loud, sing proud. Its
like finding the fountain of youth as the
blood pulsates through your veins.
Theres a fire to you that you thought
was long dormant.
But be warned: Sports can be a fickle
thing. A teams success rises and falls
like the tide. No one stays on top forever.
When your team wins, some will say
its a greater feeling than sex (although
others will debate that point). But when
you lose...it hurts. Its like youve had the
crap kicked out of you many times over.
The emotional investment you make
leaves an empty heart. You cuss all day
and you cant focus.
This is when you have to hold fast.
You stick with your sports team through
thick and thin. Its like a marriage of
sorts. If you choose to abandon ship
when the going gets rough, then youre
just like all those bandwagoners with no
balls between their legs.
How is it to be a real sports fan?
Well, Id like to paraphrase the late
Liverpool manager Bill Shankly: Some
people believe that sports is a matter
of life and death. I assure you it is
much more than that.
Rick Olivares is a long-time sportswriter for The Philippine

Star and blogs his daily thoughts on all things sports at
bleachersbrew.blogspot.com.

WorldMags.net
P L AY
THE
MARKET
Get your
feet wet,
your hands
dirty, and
your wallet
out. Its
time to
stock up
your fridge
and see
where the
real good
food is
BY P E E J O P I L A R
P H OTO G R A P H S BY
DA I RY DA R I L AG
S p e c i a l t h a n ks t o Fa r m e r s M a r ke t ,
A r a n e t a C e n t e r M a n a g e m e n t , Fa r m e r s
M a r ke t Ad m i n i s t r a t i o n , a n d t h e t w o
s e c u r i t y g u a rd s w h o h u n g o u t w i t h u s
60
WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net process are the men and women of the palengke
who are already hard at work at an ungodly THE SUKI CARD
hour, transporting and prepping their wares like A bonus to the whole palengke
P
theyre strangers to sleep. experience that you wont nd anywhere
Here at Farmers Market in Cubao at 3 AM, for else is the suki-buyer relationship. Its the
original loyalty card: a sort of unspoken
example, workers wheel in pork and beef by the friendship between you and your
truckload, porters with boning hooks pull huge preferred sellers. My familys suki always
styrofoam containers loaded with seafood, and give in to little requests, shares Yulo. Our
those already at the stands sort out bushels of veggie vendor sometimes throws in a
fruits and vegetables by hand. Its an experience few extras for free. When asked for, say,
tomatoes, the suki will choose the best-
youll never get inside the boxy, air-conditioned looking ones. Its these little things that
connes of a mall-locked grocery. [Going to] a make us give them our business.
supermarket is, of course, a more comfortable How do you establish a good
experience, says JJ Yulo, food writer, cook, and suki-buyer relationship? Like any
founding member of Pinoy Eats World, a group relationship, it takes time. Give and take
yan. I tend to rely on my suki, so trust is
dedicated to spreading food culture in the Phil- super important, Galang stresses. They
ippines. But there are few supermarkets that know I demand quality, and there are
can match the quality of the palengke. times when Im shopping na sila pa yung
PALENGKERAINSERT IMAGE OF HYSTERICAL TV The variety, quality, and price are far superior ayaw magbenta sa akin kasi they know its
than in any supermarket, agrees Carina Galang, not the best. Ayaw nila mapahiya.
soap actresses slapping themselves silly here
Market savviness is essential. You have
comes from a word thats already loaded with food consultant and Yummy magazine to know how to put yourself in the shoes
stigma: palengke, or that cheap, smelly, dirty contributing writer. Dont get me wrong, I of the seller. I also know reasonable
marketplace where every corner is ruled by enjoy shopping at big groceries, but I [only] nd pricing, Galang continues. If the
thugs and cheats, every purchase you make is a myself buying things like dry goods, processed product is really extra-good, I dont mind
paying a premium for it. Sometimes kasi
sham, and each step you take is contaminated food, and dairy [there]. The special cuts of
nakakainis yung iba diyan, super-barat.
with bacteria from pigs blood and intestines. meat for kare-kare, dinuguan, even gulay, sh, Its disrespectful to the vendor. I mean,
Shopping for food there? Might as well have a and fruits, I buy in the palengke. Besides, my we all want great deals, but theyre there
doctor check up on you on the way home. lola would always say that when you buy in to make money, too. I understand that
Truth is, your lthy, stinky, disgustingly wet supermarkets, you help one person get rich. Sa and respect that.
public market is not always the nightmare the palengke, you are helping a small business and a
paranoid in you makes it out to be. Raw vendor directly. Mas okay yun.
grittiness is ever-present there, thats true, but Your palengke patronage doesnt net you just
WHEELING
its hardly dangerous. On the contrary, your the superior cuts and the freshest, greenest
neighborhood palengke is simply the picks, but something intangible as well: a sense
& DEALING
quintessential bad boy with a golden heartand of thrill, raw as a sawed-off haunch of beef. Ive
its up to you to discover its charm. long believed that good food, good eating, is
To be at the center of its hustle and bustle is to all about risk, writes American chef, TV host,
be energized by lifea sense of connectedness and lechon fan Anthony Bourdain in his book Food consultant and Yummy
between the soil and everything we stuff into Kitchen Condential: Adventures in the Culinary magazine contributing writer
our mouths. Think past the food meticulously Underbelly. Food, for me, has always been an Carina Galang divulges how to
prepared for your gustatory satisfaction for a adventure. So, plunge yourself deep into the get the best deals
minute, and zero in on how it got from the farm insides of the palengke. Make your way through
to your table. Right smack in the middle of the the stalls. Take a walk on the wild side. Test the waters. When you
think youre building a suki-buyer
relationship, test your suki by
deliberately choosing something you
know is not in its prime. Then, wait
and see what they will do.
Cleanliness is godliness.
My rule of thumb? If the stall youre
buying from seems dirty, then that
doesnt bode well for the quality of
things that the vendor sells.
NAVIGATING
1 THE MARKET
Knowledge is power. Keep an
eye out for the vendors who love and
know their products. The best ones
know exactly what they are selling,
and these people tend to respect
their clients.
ROUND The best way to get to know a market is to explore

it. If its your rst time in any market, walk around
rst, advises Galang. Get to know the area;
Think about the products you want rst, or the
order by which you wish to shop. Some people
opt to start with the dry products and end with the
AND markets are usually organized such that things are
grouped together. Then, start shopping once youve
seafood or meat. Yulo goes through a different
process: I go deep into the market rst. Ill buy
ROUND seen who has the nicest products or best prices.

After that, mabilis na lang kasi you already know
what you want.
seafood and meat, then vegetables, and nally,
Ill end with fruits. And the best tip: Bring a cheap
styro cooler to put your proteins in.

WorldMags.net
WorldMags.net
2
WHERES
THE BEEF?
Mira Angeles, owner of Cow King Steak
Sizzles and MiraDips, reveals the four parts
of the cow that are a cut above the rest
THE NEW YORK STRIP
WHERE TO FIND IT: The New York Strip is also called
the Kansas City strip steak, or a strip loin that
comes from the short loin part of the cow, which is
a portion of the meat located at the back of the
cow, right behind the ribs, Angeles says.
FLAVOR FLAV: The New York Strip has fat running
along one side; the bottom portion doesnt have
fat because it is the part where the bone should be.
It might be a little tough, warns Angeles, but it
definitely has more flavor and [contains] more
fat than a tenderloin.
BEST WAY TO COOK IT: Cut to around 1 to 1.5 inches
thick and cook at high heat.
THE TENDERLOIN
WHERE TO FIND IT: Also known as filet mignon, it
can be found between the short loin and the sirloin,
which is beneath the ribs and next to the backbone.
FLAVOR FLAV: The tenderloin is often the smallest
portion of steak. Not the most flavorful, but it is
very lean, says Angeles. So its great for people
who are on a diet, but want a taste of beef.
BEST WAY TO COOK IT: It should be around two
inches thick, then seared on all sides. Its best
eaten medium-rare. You can also roast it, or
prepare it as steak tartare.
THE PORTERHOUSE
WHERE TO FIND IT: The point where the tenderloin
and the short loin meet. This is a bigger version of
the T-bone steak, Angeles notes.
FLAVOR FLAV: You get the best cuts, the tenderness
of the tenderloin, and the flavor of the New York
Strip. According to Angeles, For some people, this
is the best of all steaks mainly because of having
the two types of cuts: the T-Bone and the
porterhouse.
BEST WAY TO COOK IT: The porterhouse can be
grilled or pan-fried. Try to cook it from medium
to medium-well.
THE SIRLOIN
WHERE TO FIND IT: This cut is at the rear portion
of the animal, specifically between the short loin
and the round.
FLAVOR FLAV: The sirloin is a lean, well-flavored,
and moderately tender beef. The best thing is its
affordable price, adds Angeles. This cut is still
flavorful, but with very little fat.
BEST WAY TO COOK IT: Grilling, broiling, roasting,
and sauting are some great ways to make the
most of your sirloin.

WorldMags.net
3
SEA WORLD
PORK
CHOPS
I generally look for a nice
pink in pork, says Yulo.
If it looks gray, avoid it.
I personally dont like too
much fat in it. And if you
can, ask for meat from
young pigs.
K N O W Q U A L I T Y M E AT
I T S G O T T O H AV E G O O D C O L O R , L I K E D E E P R E D , S AY S Y U L O . I T S H O U L D N T S M E L L F U N N Y.
I T W O U L D A L S O H E L P I F Y O U A L R E A D Y K N O W W H AT Y O U R E G O I N G T O C O O K S O Y O U C A N E A S I L Y
C H O O S E T H E A P P R O P R I AT E C U T S T O B U Y, S AV I N G T I M E . I F Y O U R E F E E L I N G E X P E R I M E N TA L ,
Y O U C A N E X P L O R E O T H E R C U T S O F M E AT.
THIS LITTLE PIGGY

Chef Ed Bugia of Pino Resto Bar, BRGR The Burger Project, and Pi Breakfast and Pies
knows which pig parts are best to eat. You should, too
PORK BELLY
Without a doubt, this
patience is required.
Stick the meat in the
meat, and fat gives
it a gelatinous-like
sisig, the pig face is
versatile. You can
FISH TALES
How to spot fresh fish
is the most versatile oven, then go low consistency and also use it in stews
cut. The meat-to-fat and slow. It has a acts as a natural or roast it in an oven, CLEAR EYES
ratio is usually almost decent amount of thickener for stews suggests Bugia. If the head of the sh youre that. Touch it and check its
1:1, says Bugia. Its fat, Bugia points and broths. But if The thinness of the buying is still on, check the rmness. The esh should
the perfect part of out, but its more a you want to pair skin here makes it eyes. They must be clear bounce back a bit when
the whole hog. The cut that you look for it with a cold beer really crispy upon and a bit bulging. Be wary of you press on it.
best way to enjoy when you want to and enjoy it cooking and has any cloudiness in the eyes.
the belly is to braise serve soft and tasty immediately, its a conchinillo type RED GILLS
or slow-cook it in pulled pork. best deep-fried. of consistency. OCEAN ODOR Open the gills to see if they
the oven. Then fry it, Its also one of the Its mild scent should remind are red and wet. The oxygen
bagnet-style. TROTTERS PIG FACE OR JOWLS most tender parts of you of the sea. in the blood gives them this
This is the lower part Filipinos more the pork because red color, which indicates
PORK SHOULDER of a pigs leg, Bugia commonly know this it barely has any FIRM FLESH freshness. If the gills are
To get the best avor describes. The as the maskara. While moving muscles. Most fresh sh will look brown and dry, dont buy
from a pork shoulder, mixture of cartilage, its used regularly for shiny, but dont leave it at the sh.

WorldMags.net
SIGNS OF LIFE WorldMags.net
[WHEN BUYING SEAFOOD], ALIVE IS ALWAYS GOOD FOR ME, YULO INSISTS. USE YOUR EYESSPITTING
CL AMS ARE GREAT! BIG CRABS THAT ARE MOVING ARE GOOD. SIZE MATTERS AS WELL. SOME THINGS ARE
BETTER WHEN THEYRE NOT SO BIG. I LIKE TO BUY PRAWNS THAT ARENT TOO BIG. THEYRE SWEETER.
SCAM ALERTS
DOUBLE-DEAD MEAT
WHAT IT IS: The ultimate market nightmare,
double-dead meat or botcha is from an animal
that has died from disease. It contains germs and
microorganisms that could lead to diarrhea and
food poisoning even when the meat is cleaned
and cooked.
WATCH OUT FOR: Poultry, beef, and pork products
that have a foul smell, a pale color with a greenish-
gray or bluish hue, and a sticky or slippery
consistency. Also, these are often frozen and sold
at unusually cheap prices.
INACCURATE SCALES
WHAT IT IS: Vendors may tip the scales in their
favor. Some weighing scales in certain markets
have been found to be either defective or tampered
with, causing shoppers to pay more for something
that weighs less.
WATCH OUT FOR: If the scale seems a bit suspicious,
try bringing an object whose weight you are sure
of for comparison. The Department of Trade and
Industry has also set up manual and digital
weighing scales in certain markets to help prevent
unscrupulous vendors from cheating. Shoppers
can readily check if the weight of the produce is
accurate.
TAINTED FISH
WHAT IT IS: Stale fish or fish that has died from
disease. This may contain salmonella and cause
food poisoning.
WATCH OUT FOR: The Bureau of Fisheries and
Aquatic Resources warns buyers to be wary of fish
4 DEDUCE THE
with pale, faded, or dull colors. Other signs include
flabby or limp texture; cloudy or completely white,
wrinkled, and sunken eyes; loose fish scales;
stale-smelling and yellowish, gray, or brown gills;
PRODUCE too-soft flesh; and slimy, lumpy skin.
PRE-PACKED FRUITS AND VEGETABLES

WHAT THEY ARE: Vendors will sometimes pack
...BUYING VEGETABLES ...BUYING FRUITS fruits and vegetables together with rotten
Look at color and brightness. Leaves There are certain things to look out for, like smell. units hidden inside.
have to look alive and crisp. If theres If a mango smells sweet, buy it, Yulo says. Touch WATCH OUT FOR: Seemingly cheap bunched-
a lot of discoloration, avoid, can also be an indicator. You know an avocado is together packs of fruits and vegetables. It may
cautions Yulo. great if theres a bit of give when you press it. The be better to buy them per piece because this
best way to buy fruits? Ask the vendorpreferably allows you to personally inspect each fruit and
your sukito choose for you. That always works. vegetable up close.

/2014
WorldMags.net
4. BEST WHOLE-WHEAT

BREAD
Gardenia High Fiber
Whole Wheat Bread
No time for oatmeal? Have all
the goodies at half the calories
and carbs with a sandwich.
Per Serving: 182 calories, 33 g carbs (7 g
ber), 8 g protein, 2 g fat
5. BEST BREAD FOR

WEIGHT MANAGEMENT
Gardenia Slim n Fit
Wheaten Bread
It contains L-Carnitine to
help you lose excess pounds.
Per Serving: 145 calories, 28 g carbs
(3 g ber), 6 g protein, 1 g fat
6. BEST BUN
Goldilocks
Healthtinapay
Pandesal
Your usual coffee partner
has added more
superpowers, like vitamin A.
7. BEST WHOLE WHEAT

PASTA
San Remo
Wholemeal
Spaghetti
Power up your carbo-loading
party with this ber- and
protein-rich pasta.
(11 g ber), 19 g protein, 4.5 g fat
8. BEST REGUL AR PASTA

El Real Healthy
Spaghetti
When a spaghetti weekend is
in order, make one lled with
BEST the superfood malunggay.

FOOD
AWARDS 2014
Breads and Grains

9. BEST RICE
1. BEST CEREAL Bios Dynamis
Nestle Fitnesse Organic Red Rice
Have a healthy kick of Rich in ber, protein, and
ber, protein, and good antioxidants, consider
fats in the morning. this a good investment
Per Serving: 358 calories, 77 g for your health.
carbs (6.8 g ber), 8.2 g protein, Per Serving: 510 calories, 110 g
2 g fat carbs (8 g ber), 9 g protein, 2 g fat
2. BEST INSTANT 10. BEST GRAIN

OATMEAL
San Remo
Stack up your kitchen with these Quaker Instant
Oatmeal Original
Couscous
nutritious and budget-friendly essentials The original pack allows
Pair it with a steak and you
have an excellent
you to personalize muscle-building meal.
your toppings. Per Serving: 150 calories, 71 g carbs
6MCA5F;@9BB8"69@CD<CHC;F5D<G6MJ=B79BH7CG7C@@I9@5 Per Serving: 133 calories, 20 g carbs (3.5 g ber), 12 g protein, 1.5 g fat
ADDITIONAL REPORTING BY IAN ESTARES. OFFICIAL SUPERMARKET PARTNER: MARKETPLACE BY RUSTANS, POWER PLANT MALL, MAKATI. (3.4 g ber), 4.3 g protein, 3.2 g fat
KEY
11. BEST PANCAKE MIX
3. BEST BREAD
Maya Whole
Goldilocks Wheat
MUSCLE HEART STOMACH GUT CANCER
BUILDER HELPER FILLER SHRINKER FIGHTER Healthtinapay Pancake Mix
Contains 8 or Contains Contains 5 g A healthier Contains Egg & Milk The high ber content
more grams whole grains, or more of version of a disease- The next best thing since helps manage the blood
(g) of monounsatu- ber per typically ghting sliced bread is bread
complete rated fats, or serving high-calorie antioxidants sugar surge if you add
enriched with eggs and milk. pancake syrup.
protein per omega-3 food
Per Serving: 140 calories, 25 g carbs Per Serving: 150 calories, 30 g
serving fatty acids (1 g ber), 5 g protein, 2 g fat carbs (5 g ber), 4 g protein, 1 g fat
WorldMags.net
WorldMags.net
12 . BEST ASIAN 18. BEST POULTRY 32. BEST FL AVORED
NOODLE ENTRE YOGURT
Sapporo Long Kow Steggles Chicken Nestle Low-Fat
Vermicelli Breast Tenders Fruit Selection
As a soup ingredient or as a For a quick office lunch Yogurt
main course, this fat-free baon that serves your If Greek yogurts fat
noodle serves you right. muscle-building diet, this content worries you, pick
Per Serving: 150 calories, 38 g is your pick. this low-fat option.
carbs, 0 g protein, 0 g fat Per Serving: 305 calories, 13 g
Per Serving: 110 calories, 20 g
carbs, 11 g protein, 4 g fat Dairy and Deli carbs (0 g ber), 3 g protein, 2 g fat
26. BEST MILK

19. BEST FROZEN Nestle Low-Fat
FISH ENTRE
Real men still drink
Century Yellown milk, even if its in pink 33. BEST PROBIOTIC
Tuna Belly packaging. Nestle Bear Brand
The calorie and fat content Per Serving: 90 calories, 13 g Probiotic Drink
of the tuna belly makes it carbs, 9 g protein, <1 g fat
Aside from its digestive
all the more enticing. benets, the zinc
Per Serving: 97 calories, 0 g carbs, content strengthens your
Protein 21 g protein, 1 g fat immune system.
Per Serving: 51 calories,
13. BEST HOTDOG 12 g carbs, 0.8 g protein
Purefoods
Smoked Turkey 20. BEST BURRITO
27. BEST SOY MILK
Franks Amys Burrito Miracle
It has less calories and fat Cheddar Cheese Soya Milk 34. BEST EGGS
than your ex-favorite For a snack or a small meal, this The ready-to-drink Bounty Fresh
dog, and still it packs burrito lls your bodys needs.
more protein. Per Serving: 310 calories, 46 g carbs (7 g
choice for the lactose Specialty Eggs
intolerant. Free Range
Per Serving: 150 calories, 5 g ber), 11 g protein, 9 g fat
carbs, 11 g protein, 10 g fat Per Serving: 200 calories, 30 g
carbs, 11 g protein, 4 g fat An egg a day is good for
the heart. A free-range
egg is better.
21. BEST BURGER carbs, 6 g protein, 4 g fat
14. BEST STEAK
Amys Quarter Pound
Marketplace by Veggie Burger
Rustans Australian Your healthy burger run
Beef Sirloin is a microwave away.
28. BEST POWDERED
MILK
When grilled medium rare, Per Serving: 210 calories,
this cut delivers just the 24 g carbs (6 g ber), Birch Tree
right proportion of nutrients 20 g protein, 3.5 g fat Full Cream
to help your abs pop. Milk Powder
Per Serving: 196 calories, 0 g carbs, To make up for calcium
29 g protein, 8 g fat
deciency in your
meals, mix up a glass Jarred and
22. BEST SANDWICH that has half the carbs
Amys Snacks of your usual milk. Canned Goods
15. BEST CHICKEN Spinach Pizza carbs, 7 g protein, 7 g fat
Magnolia Organic spinach in pizza
pockets make one healthy, 35. BEST SOUP
Chicken Breast tasty, and heavy snack. Amys Organic
Muscle heads love this Per Serving: 190 calories, 24 g carbs Soups Semi-
portion not just for the (2 g ber), 8 g protein, 7 g fat
protein boost, but also 29. BEST SANDWICH Condensed
for its potassium content CHEESE Cream of
that aids recovery. The Laughing Mushroom
Per Serving: 249 calories, 0 g Cow Light Stock up for a rainy
carbs, 30 g protein, 13 g fat 23. BEST FRUIT day with this
Your sandwichs lling
Dole Mixed Fruit should add maximum all-natural soul food
avor, minimum appetizer.
in Peach Gel Per Serving: 150 calories,
calories.
Mid-day hunger 13 g carbs (2 g ber), 3 g
16. BEST BACON Per Serving: 35 calories, 1 g
pangs are best satised protein, 9 g fat
carbs, 2.5 g protein, 2 g fat
Purefoods Lean n with natural fruits in
Mean Bacon avorful peach gel.
Satisfy your craving with Per Serving: 100 calories, 24 g
carbs (1 g ber), 0 g protein
just 2 to 4 strips to maximize
the benets of bacon.
30. BEST BUTTER 36. BEST BAKED
Per Serving: 130 calories, 1 g carbs, BEANS
11 g protein, 9 g fat Elle & Vire Soft
and Extra Light Amys Organic
24. BEST ICE CREAM
Compare labels of Chili Spicy
Pinkerton different available Rich in protein and
Homemade Ice butters and youll see ber, this is lling
17. BEST PROTEIN POWDER
Cream Mango this as a clear winner and avorful enough
GNC Pro Basil Sorbet especially in the fat to be a meal.
Performance 100% Chill on the sugar content
department. Per Serving: 280 calories,
Per Serving: 21 calories, 1 g 35 g carbs (7 g ber), 15 g
Whey Protein as this is made with fresh, carbs, 0 g protein, 2 g fat protein, 9 g fat
The scrawny mans best natural ingredients.
friend to getting brawny. Per Serving: 130 calories, 33 g
Per Serving: 120 calories, 4 g carbs, carbs, 0 g protein, 0 g fat
31. BEST YOGURT 37. BEST TOMATOES

25. BEST FROZEN TREAT Live Greek Muir Glen Stewed
Magnum Gold Yoghurt Tomatoes
The high fat and calorie Greek yogurt has Pick this canned tomato
content is balanced by the almost the same thats all natural,
satisfying avor and (or less) carbs but minimally cooked,
surprisingly high calcium more protein than but adds more avor to
it gives. regular ones. your dishes.
Per Serving: 290 calories, 27 g carbs, Per Serving: 190 calories, 8 g Per Serving: 30 calories, 6 g carbs
3 g protein, 18 g fat carbs, 18 g protein, 10 g fat (1 g ber), 1 g protein, 0 g fat
Frozen Food
WorldMags.net
WorldMags.net
38. BEST CANNED 45. BEST KETCHUP 52. BEST SALSA
VEGETABLE
Heinz No Salt Ortega Thick
Sunny Select Tomato Ketchup and Chunky
Dark Red The Pinoy palate is Salsa
Kidney Beans already salty. You dont
Heavy in tomato
It makes a great need any more salt from
your ketchup. goodness and light
add-on to your recipes in the fattening stuff.
for its high protein and Per Serving: 20 calories, 5 g
carbs, 0 g protein, 0 g fat Per Serving: 10 calories,
ber, plus zero fat.
2 g carbs (0 g ber),
Snacks
carbs (7 g ber), 7 g protein, 0
g fat
58. BEST TORTILL A
CHIPS
46. BEST SANDWICH

Snyders of
39. BEST OLIVES SPREAD Hanover the
Molinera McCormick Pounder Yellow
53. BEST FRUIT JAM
Green Olives Pesto Bread Corn
Smuckers This has less fat per
Olives are rich in Spread Sugar-free
antioxidants and servinggood for weight
While typically Blueberry watchers.
anti-inammatory associated with pasta,
nutrients. pesto surprisingly works Preserves Per Serving: 140 calories, 21 g
The ladies dig blueberry, carbs (2 g ber), 2 g protein, 5 g fat
Per Serving: 16 calories, 0 g in sandwiches too.
carbs, 0 g protein, 0 g fat Per Serving: 55 calories, 2 g so make extra
carbs, 0 g protein, 6 g fat sandwiches for your
baon and share away.
(2 g ber), 0 g protein, 0 g fat 59. BEST POTATO
40. BEST PICKLES
CHIPS
47. BEST MAYO
RAM Sweet Oishi
Whole Pickles Ladys Choice
MayoLite Gourmet
For the budget- Picks Potato
conscious salad-eating When homemade
man, best to go local on mayo is too much work 54. BEST PEANUT Chips
this essential ingredient. for you, choose this BUTTER Works best as a side
instant jar with lesser Peanut Butter dish or pulutan, not
carbs, 0 g protein, 0 g fat
fat and calories. as a snack by itself.
& Co. Smooth Per Serving: 170 calories,
carbs, 0 g protein, 6 g fat Operator 17 g carbs (<1 g ber), 2 g
Stick to this classic protein, 10 g fat
41. BEST TUNA creamy spread made
with organic peanuts.
Century Tuna One teaspoon is also
Handline good for dessert.
60. BEST CRACKERS
Tuna in olive oil is a 48. BEST STEAK SAUCE Per Serving: 180 calories,
winning combo for Sunny Select 8 g carbs (2 g ber), 7 g SkyFlakes Fit
protein, 15 g fat For healthy options, you
your heart health. Steak Sauce
Per Serving: 130 calories, can pick from the
1 g carbs, 11 g protein, 9 g fat A little less calories on your ber-rich or the
steak sauce goes a long way omega-3-fortied
toward losing the belly and variants.
still eating the steak. Per Serving: 120 calories,
Per Serving: 15 calories, 3 g carbs, 17 g carbs (3 g ber),
0 g protein, 0 g fat 55. BEST SAL AD 2 g protein, 5 g fat
42. BEST SALMON
DRESSING
Century Pink Ozganics
Salmon Italian
For a muscle-building 61. BEST FRUIT
low-fat spaghetti, Dressing CHIPS
swap red meat with Pick from vinegar- or
pink salmon. 49. BEST PASTA SAUCE oil-based dressing to Seneca
Per Serving: 120 calories, 0 g Amys Organic keep your gut at. Crispy Apple
carbs, 20 g protein, 4 g fat Pasta Sauce Thats why you eat Chips
salads, right?
Tomato Basil Per Serving: 71 calories,
As an alternative
No need to add basil to to fatty potato
4 g carbs (0 g ber),
your pasta sauce as this <1 g protein, <1 g fat
chips, an apple chip
already has it in the mix. can also keep the
43. BEST BANGUS doctor away.
And its organic.
Century Per Serving: 90 calories, 11 g carbs
20 g carbs (2 g ber), 0 g
Bangus Flakes (2 g ber), 2 g protein, 4.5 g fat
protein, 7 g fat
More protein, less
fat, less calories, no
pesky bones. 56. BEST HONEY
Per Serving: 90 calories, 2 g Cems Dark
carbs, 8 g protein, 6 g fat Amber Honey 62. BEST
50. BEST INSTANT
MARINADE Theres no question NOODLES
Frontera about the medicinal
properties of honey. Lucky Me Lite
Carne Asada Skip the sugar and add Your go-to comfort
44. BEST CORNED BEEF Marinade this to your coffee. food for stormy days
Argentina Bring home that Per Serving: 60 calories, 17 g now has a lot less
Corned Beef famous Mexican carbs, 0 g protein, 0 g fat sodium and harmful
grilling avor to your chemicals.
It has less fat and sodium Per Serving: 240 calories,
content than the brands own BBQ creations.
advertised as healthy. Per Serving: 25 calories, <1 g protein, 9 g fat
2 g carbs, 9 g protein, 6 g fat
57. BEST HOT

51. BEST TOMATO
SAUCE 63. BEST NUTS
SAUCE
Sunny Select Caramba! Red Sunridge Farms
Tomato Sauce Chili Sauce Almonds
Its au naturel with Stop thinking of chili Its been said that nuts
67 percent less sauce purely as a are brain food. Almonds
calories than most avor enhancer. It take the brainy benets
organic brands. packs plenty of a level higher.
vitamin A and B6 too. Per Serving: 170 calories, 6 g
4 g carbs (1 g ber), 1 g Per Serving: 2 calories, 1 g carbs (4 g ber), 6 g protein,
Spreads, Dips protein, 0 g fat carbs, 0 g protein, 0 g fat 15 g fat
and Toppings
WorldMags.net
WorldMags.net
64. BEST POPCORN 70. BEST OLIVE OIL
Orville Basso Extra
Redenbachers Virgin Olive Oil
Smartpop! Extra virgin olive oil is
Its a lling partner a must for any healthy
BEST
to your movie mans kitchen
marathon at home, Per Serving: 120 calories, 0 g
thanks to the ber it carbs, 0 g protein, 14 g fat
packs per serving. Drinks
protein, 2 g fat
71. BEST
COOKING OIL 77. BEST WATER
FOOD
AWARDS 2014
Baguio Suncoast
Canola Oil Lightwater
65. BEST TRAIL MIX Canola oil is your best Water is best served
Good Sense bet among the many with electrolytes.
kinds if frying is your
Trail Mix main cooking skill.
Per Serving: 0 calories 83. BEST BAG TEA
This mix has the
necessary makeup to fuel Per Serving: 120 calories, 0 g Twinings of
carbs, 0 g protein, 14 g fat London Green
you through mid-
distance runs or bike Tea and
sessions. Lemon
Per Serving: 150 calories, 16 g 78. BEST FL AVORED
carbs (3 g ber), 5 g protein, 11 g fat Protect your cells
WATER
from degeneration
72 BEST SUGAR Suncoast and add years to
Coco Natura Vitamin Boost your life by drinking
Rehydrate and four cups of green
Coco Sugar tea a day.
recharge even when
The sugar substitute youre just chained Per Serving: 3 calories,
66. BEST with the most 0.5 g carbs, 0 g protein
CHOCOL ATE BAR to your desk with
potassium and zinc, stress-busting
Dove Dark thanks to its pure nutrients.
Chocolate coconut source.
Per Serving: 20 calories, 5 g 18 g carbs, 0 g protein
One bar is enough to carbs, 0 g protein, 0 g fat
give you the health 84. BEST INSTANT
benets of dark COFFEE
chocolate and satisfy Nescafe
your sweet tooth. Classic
Per Serving: 210 calories, 21
g carbs (2 g ber), 3 g protein, 79. BEST SPORTS
Caffeine is healthy if
14 g fat DRINK you limit your habit to
73. BEST VINEGAR at most three cups.
Bragg Organic Gatorade Per Serving: 6 calories,
When it comes to <1 g carbs
Apple Cider working hard on the
Vinegar gym or the court, this
If you havent favorite of athletes
67. BEST COOKIES switched to this refuels your body
Quaker Oat all-natural wonder for faster. 85. BEST CEREAL
Cookies with your vinegar needs, its Per Serving: 25 calories, 6 g DRINK
high time you should. carbs, 0 g protein
Chocolate Chips Nesvita
Oat cookies have 13 carbs, 11 mg potassium If lack of time is your
percent less fat than excuse for not having
regular ones. breakfast, heres a
Per Serving: 121 calories, 19 g quick alibi buster.
carbs (1 g ber), 2 g protein, 4 g fat
80. BEST FRUIT
JUICE Per Serving: 109 calories,
20 g carbs (2.3 g ber),
Oishi Smart C+ 3.6 g protein, 1.4 g fat
Strengthen your
74. BEST SALT immune system with
Pan Salt your complete
While it has 43 vitamin C needs in a
68. BEST VEGETABLE
CHIPS: percent less refreshing drink. 86. BEST BEER
sodium than ordinary Per Serving: 80 calories, 19 g
Terra Exotic carbs, 0 g protein
San Miguel
salt, you wont taste
Vegetable Chips the difference.
Cerveza Negra
Original Per Serving: 0 calories, 0 g A full-avored beer
carbs, 0 g protein, 0 g fat that doesnt have the
If you need chips to heavy price tag of
snack on that also craft imports.
help improve your 81. BEST MIXED
digestion, this is the JUICE
5.4 g carbs
hands-down choice. Dimes Fresh
Per Serving: 150 calories, 16 g 75. BEST BROTH
carbs (3 g ber), 1 g protein, 9 g fat
Start Fruit-
Swanson mix Nectar
Beef Broth with Cereal
A fat-free appetizer 87. BEST LOW-
that also has less One glass can help CALORIE BEER
you ll up some
sodium in the mix.
nutrient San Mig Light
69. BEST GUM Per Serving: 15 calories, 1 g Theres beer with
deciencies from
Lotte Xylitol your meals. lesser calories, sure,
Chewing sugar-free Per Serving: 53 calories, 13 but this light one still
gum helps protect your g carbs (1 g ber), 0 g packs a taste that
teeth and freshen your protein, 0 g fat resembles beer.
breath after you eat. Per Serving: 107 calories,
3.2 g carbs
carbs, 0 g protein 76. BEST SOY
SAUCE
Bragg Liquid 82. BEST ICED TEA
Aminos Nestle Red Tea
88. BEST
It does not taste like A litro pack is good for CHOCOL ATE DRINK
your usual sawsawan, about four glasses.
but the benets One sachet lls up half Milo R2
overpower the drop in of your hydration An instant energy
the avor. requirement. boost for fellow office
Per Serving: 0 calories, 0.1 g Per Serving: 19 calories, 5 drones, it works well as
carbs, 0.3 g protein, 0 g fat carbs, <1 g protein a coffee substitute too.
Per Serving: 97 calories, 15.4 g
Cooking Staples carbs, 2.8 g protein, 2.7 g fat
WorldMags.net
WorldMags.net
Easy, guys.
The photos
in this article
show models,
not the women
we surveyed.
WorldMags.net
WorldMags.net
HER
BY LAURA ROBERSON. ADDITIONAL REPORTING BY WAYNE
JOSEPH TULIO PHOTOGRAPHS BY JAKE VERZOSA
DEEPEST,
DARKEST
SEX (AND HOTTEST!)
SECRETS
REVEALED
WHAT YOURE ABOUT TO READ IS A GUARANTEED SHOCKER.
*Names of survey respondents have been changed
B U T W I T H A D V I C E F R O M VA R I O U S M H E X P E R T S , YO U C A N T U R N
T H E S E M I N D - B L O W I N G C O N F E S S I O N S T O YO U R A D VA N TA G E .
YO U R R E WA R D : T H E M O S T E X P L O S I V E S E X YO U L L E V E R H AV E
PA G E 6 7
WorldMags.net
I like being span
1
YOU COULD GO ALL DAY

WorldMags.net
TALKING ABOUT YOUR SEX LIFE
4
as if it were a recap of your favorite
NBA Finals game from a few weeks 2 + 3
back. Women, on the other hand, are
wired to keep the play-by-play account Ive had the most I DONT MIND
to themselves. Experts say its because enjoyable sex with
theyre more afraid to be judged compared A ONE-NIGHT STAND
a guy with his dick
to men. Shame is definitely a factor in the I F I M H O R N Y.
sex development of women, especially if
pierced.
- RACHEL, 24
her taste is particularly deviant, says MONICA, 25
Teddi Dizon, a psychologist at Better +

Steps Psychology in Pasig City. Also,
we women put a premium on emotional
connection [and] we absorb that in our
sexual approach.
I dont think Ive ever really had
Of course, having a heightened an orgasm. Ive been sexually
connection with your partner can do
wonders to what goes on between the two
active for seven years and all I do
of you behind closed doors. But you must is fake it every time. LARA, 29
first earn her trust to reach this comfort

zone. If women feel their partners are 5 + 6
more open-minded about [sex], then they
7
I HAVE A
have the tendency to reciprocate and open When I have phone sex with my guy,
up, explains Bro. Clifford Sorita, a Im not really touching myself. I just moan and
sociology professor at Far Eastern
COLLECTION OF whisper naughty things until he climaxes.
VARIOUS TOYS,
JEN, 32
University and Philippine Womens
University. There are no clear-cut ways
to draw their feelings out, though. Which
means you have to be patient until they LUBRICANTS,
AND LINGERIE.
8 +
warm up to the idea of, ahem, baring
MY BOYFRIEND
their all. I V E H A D S E X I N ID LOVE
But dont sweat the momentary delay. THE SAME BED AS MY TO TRY AND
Your effort will be rewarded big-time
once they start to spill. What youre about STILL DOESNT PA R E N T S H AV E H AV E S E X
to read next are 36 of their raunchiest,

KNOW I HAVE PIA, 25 WITH A
A BUNCH OF
wildest, and, yes, most unsettling sexual WO M A N .
secrets, revealed to us through an VINA, 22
anonymous survey we have commissioned

via Cosmo.ph. This precious intel doesnt VIBRATORS.
come often, so use it to shore up your L I L Y, 2 6
game tonight!
WorldMags.net
nked. A lot. WorldMags.net
12
VA L E R I E , 2 6
2. Genital piercing could save

you and your honey from the
malaise that is your flagging
sex life, as confirmed by a
2010 British Journal of
9 10 + 11 Medical Practitioners
I
cross-sectional study among
445 men with blinged-up
I fantasize I really would like to I want to be members. The piercings
try sex on the beach. tied to a bed
about other Just under the stars,
magic works to mesmerize
menall and blind- you both. What youll stand
the sound of ocean, to gain most: improved sexual
the time! folded while
LOVE
and the cool breeze. experience, top-rated by a
V I C K Y, 2 4 * NIKKI, 28
having sex. whopping 81 percent
INNA, 22 of the participants. Quite
unsurprisingly, what follows is
13
a noticeable uptick in your
partners sexual satisfaction,
ANAL
IVE HAD A as 67 percent of the guys
THREESOME WITH TWO involved in the study
14 +
acknowledged. Researchers,
O F M Y F R I E N D S . however, noted that
HANNA, 23 I W O U L D R E A L L Y post-procedure
complicationslike
L O V E T O H AV E
SEX.
interrupted urinary flow
MORE SEX, (cited by 25 percent of the
15 16 respondents with a Prince
K AYA L A N G Albert piercing),
M I N S A N PA R A N G hypersensitivity in the
I have had A guy made
pierced area (the second
sex, with a me come so much, PA U L I T- U L I T L A N G most reported problem at
bottle. I passed out! 23 percent), and STDs
A N G N A N G YAYA R I .
KRISTINE, 24
JACKIE, 30
K I M , 21 (disclosed by 18 percent of
K AT E , 31
the participants)are likely
to arise. Know the risks and
always consult a urologist
17
firstnever the piercer!
before you even get serious
about pimping out your unit.
Ive slept with 4. Your girl can be so altruistic

in bed that shell go as far
as faking the big O to stroke
three different guys, your bloated ego. A 2014

study in the Journal of Sex
Research that surveyed
all in one day!

119 adults aged 18 to 26
of which 95 are female
LEA, 35
said that women utilize this
centuries-old move out of
respect for their partners
feelings. Not that her
satisfaction matters less to
her. Truth is, shell greatly
appreciate it if you quit
treating her like a glorified
bit player in your grand
production between the
sheets. Women all have
different orgasmic spots
[that you must also explore
so you can discover her]
threshold for orgasm,
says Bro. Clifford Sorita,
a sociology professor at
Far Eastern University
and Philippine Womens
University. The only way
for you to understand [your
partner] is to know her well.
Real sexual connection, he
adds, can only be achieved
if youre attuned to each
others needs. Her version
of the truth might sting for a
minute or two, sure, but if you
apply what youve learned
from her by heart, were sure
shell cook up titillating ways
WorldMags.net to make you a very delighted
man tonight.
WorldMags.net
5. Stop feeling insecure

about your honeys sex toy,
advises Teddi Dizon, a
psychologist at Better Steps
Psychology in Pasig City.
Sex, after all, is always an
emotional experience for
hersomething a dildo can
never ever provide. If she
trusts you and you can
communicate that you want
to be her sexual ally, that
you want to help her [reach
orgasm], thats already
something that can fire up
her desire, Dizon
8. Nearly 1 in 7 straight women

admit to being attracted to
another woman, a Cornell
University study revealed.
Women are more prone to
appreciating beauty not in
the way men do, Dizon
explains. Were very
appreciative of aesthetic,
but that doesnt necessarily
mean wed be open to
having a threesome with you
and our hot friend. The
good news is, if you play
your cards right, you can still
indulge your girl-on-girl
fantasies with her consent.
Convince her smoothly, for
example, to flirt with an
attractive girl. Talk to her
about how aroused you both
feel afterwards. This way,
shell realize its her kinky
thoughtsnot the idea of
sharing her with a seductive
prospectthat ultimately
thrills you no end.
10. Is she sneaking out of

bed to get her Magic Mike
Channing Tatum fix again?
Let her. Women, stresses
Dizon, will always be
attracted to alpha males,
but its an unconscious
ideal that we know will
never become real. A
University of Vermont study
concurs, stating that while
a third of female fantasies
center on another dude, a
womans current partner
remains the undisputed
top dog in her life. Keep it
that way and always be
passionate toward her,
Dizon suggests. The most
important thing is that you
maintain an emotional
connection with her. Lose
that and shell likely turn her
attention to someone else.

WorldMags.net
WorldMags.net
14. Stuck in the missionary

night after night? In a British
study, women said that
mens propensity to rely on
tried-and-tested sex
routines is major cause of
sexual boredom. Enough of
duty sex, then. Remember,
the longer you view variety
as the enemy, the quicker
your girls interest will fade.
Prevent that from
happening and unleash
your #balikromansa tactics
+ 19 now. Always be creative,
because experience in and
I WONT SAY I like watching

out of the bedroom counts.
Give her a sensual
massage. Dance with her.
THE NUMBER porn while playing

Send naughty text
messages so she knows
youre fantasizing about her.
OF SEXUAL with myself. Reignite her passion all day

and at all times so shell
want to get it on with you
PARTNERS Gosh, he will be moreand with much

more gusto.
in total shock
IVE HAD.
18. Why cant she tell you
21
about her number? Its
DIANE, 29 when he finds out. S O F I A , 31

because she doesnt want
you to feel inadequate,
says Dizon. While its
certainly important to
20 +
discuss this at some
point for health reasons,
venturing off-topic should
Ive had be discouraged. You dont

need to know the
specifics like how big her
exs package is, or if shed
sex with my done it with him in the

backseat of his car before.
Reveal just enough to keep
things on the level. Having
boyfriends a sense of how sexually

experienced both of you
are, Dizon notes, is
best friend.
beneficial as you work
on your sex life together
in the long run.
A B B Y, 31
24. Each [relationship] weve
IM A BIT
had diminishes our ability
to trust, says Sorita. To
22 23 allay her fear, focus only
OF A SEXUAL
on the relationship you
share with her now.
Ive had sex once with my I would like Rather than obsessing
MASOCHIST.
office crush. He has a girlfriend, to do it in a about her previous
and were still flirting with public place. indiscretions, be more
each other. open-minded and
AMANDA, 20
The thrill of it understanding about
excites me! H O N E Y, 2 8 herand yourslip-
ANA, 22 ups.This is very important
so you and your partner
24 + 25 can understand each
other better, enriching
your relationship in the
I C H E A T E D O N M Y E X ; T H A T S W H Y W E B R O K E U P. Ive taken part process, Sorita
I D O N T WA N T M Y C U R R E N T B OY F R I E N D in an orgy. encourages.
T O K N O W B E C A U S E H E M I G H T L E AV E M E . SASHA, 28
MICA, 27

WorldMags.net 27
I H AV E V I D E O S O F M E
MASTURBATING AND SENT
SOMETIMES, WHEN
IT TO MEN I LIKED WHOD
A S K E D F O R I T.
I MISS MY HUSBAND,
GINA, 23
I IMAGINE THAT HES

28
When I was
31. Youre beautiful sounds
different when another
KISSING ME ALL OVER single, I used to
AND THAT IM FEELING have sex with
dude says it to your girl.
Women often dont trust
compliments from their
my pillow.
HIS BODY HEAT, WHILE
partners, points out
Marianne Brandon, Ph.D.,
FRANCINE, 23
coauthor of Reclaiming
Desire. They think, You
I PLAY WITH MYSELF.

love me, so of course you
feel that way. [Thats why] a
compliment that comes from
a stranger may feel more JENNIE, 36
validating. Make this a fun
thing for both of you. Suggest
that she flirt with someone
non-threatening, like a
bartender (hes used to it),
then watch them from afar
for a voyeuristic thrill,
says Brandon.
32. Sexual power-sharing must

be observed at all times.
Whats really important in
sex is that both of you are
satisfied with what youre
doing and that it reflects your
level of intimacy with each
other, emphasizes Sorita.
Letting her take charge
allows you to find out what
she finds gratifying and what
makes her hot. Its like
youre trying to know up to
what extent your partner can
perform, he adds.
35. The ego-bruising truth:

Two-thirds of women who
yell their partners name,
moan, or scream during sex
do it just to speed up the
proceeding, according to
British researchers. She may
well be putting up an act so
you wont feel insecure in the
sack. Your best move: Ask
her to be more vocal about
a move or position you want
to test out. This shows that
you find her input equally 28
important. Sexual maturity
is when you explore both
your individual sexuality
and the act improves
t
your relationship, Sorita
elaborates. That why
dialogue with your partner
is an integral part of
the process.
WorldMags.net
WorldMags.net
GO DEEPER
May 2013 | MENSHEALTH.COM 9
Sex is not always about bonking

29 30 each others brains out. A 2014 study
published in the Journal of Sex Research
found that building rapport before doing
I want to Me and the deed is associated with better

relationship satisfaction, stability, and
have sex on top my guy did it

communication among unmarried
couples. Weve asked the following MH
of a surfboard, Women this question: Whats one secret

men should know about intimacy?
while in the seven times Heres what they have to say.
ocean.
DORIS, 25
in one day! Intimacy isnt sexual.
Its a comfort level.
- CARL A DUNAREANU, RADIO JOCK
K AT E L Y N N , 2 3
31 + 32 + 33 All I can think of is the cuddling.

Cuddles are the best!
I FLIRT WITH
IM A DOMINANT SEX I dont want it nice all the - D AW N J I M E N E Z , A C T R E S S
34
PA R T N E R . I L I K E T O B E time. The right dirty talk
STRANGERS,
can make me hot. Men should know how to connect
IN CHARGE!
DEE, 20 well with their ladies to experience
K AT E , 2 3 the best kind of closeness.
IF ONLY TO FEEL
35 + - NICOLE ALEXANDRIA, MODEL
SOMETIMES, A woman still yearns for that warm
THAT IVE STILL

affection and attention even after
I SCREAM LIKE IM intimacy. A deep emotional connection

makes a huge difference!
GOT IT KAHIT REALLY, REALLY

- R I M A O S T WA N I , M O D E L
AROUSED, BUT IN
Intimacy isnt just about getting
MATAGAL NA
naked. Its opening up and allowing
REALITY, I JUST
yourself to be vulnerable with your
partner. That can go a long way.
KAMI NG BF KO. WANT HIM TO STOP

- VA L E E N M O N T E N E G R O , A C T R E S S
Its a bond between you and your
One day, I would like to tie WHATEVER NEW partner where you want to be free of
inhibitions and just feel the binding
MOVE HES TRYING.

CARA, 26
love you have for each other.
up my partner and be able to do
-JACQ YU, MODEL
what I want to pleasure him.
SAMANTHA, 34 STEPHANIE, 24
36
I masturbate all
the time when WorldMags.net
BIANCA, 33
WorldMags.net
MH SPECIAL REPORT
M U R D E R , I N C.
YOU KNOW HOW KIDSOR SHALL WE SAY, MILLENNIALSTHESE

DAYS SAY OUR JOBS ARE KILLING US? WELL, WE PLAYED
DETECTIVE AND FOUND PLENTY OF DAMNING PROOF IN THE
CRIME SCENE THAT IS YOUR OFFICE. THE PRIMARY SUSPECT: YOU
BY LIO MANGUBAT
WorldMags.net
WorldMags.net
IT WAS SIX IN THE

MORNING.
THE WORLD COULD
HAVE BEEN STIRRING
AWAKE, LIKE IN THOSE
CHEESY MONTAGES
THEY HAVE IN THE
MOVIES, BUT I WAS
PRACTICALLY DEAD
TO IT ALL.
WorldMags.net
MH SPECIAL REPORT
I WA S S TA R I N G AT T H E
GLARING WHITE SCREEN
OF MY MONITOR, AS ID
BEEN FOR THE PAST 20

-2.4%
THE AVERAGE DECREASE IN PRODUCTIVITY
FOR EVERY 10-PERCENT INCREASE IN
OVERTIME HOURS, ACCORDING TO A
OR S O HOURS. STUDY OF 18 MANUFACTURING
INDUSTRIES IN THE INTERNATIONAL
JOURNAL OF MANPOWER
It was my fifth year working for a monthly magazine. Deadlines were tough, work was
never-ending, and I had the hubris to believe I could pull it all off through sheer
willpower. I lived on soda, coffee, cigarettes, and the occasional fast-food binge. average of 41.2 hours a week in 2013. Alan
Throughout the day, the stressor incipient hyperaciditywould force the bile up my Tanjusay, spokesperson of the Trade Union
throat and Id run to the bathroom, vomiting into the sink before wiping my mouth and Congress of the Philippines, believes that some
calmly going back to pounding the keyboard. employees even hit 50 hours or morehis
Staying nights became the norm for 2 to 3 days of the week. I was on a flexible organizations definition of overwork.
schedule, so all that extra time was unpaid. Id wear the same clothes I had worn the Through reports we receive from our labor-
day before, and wash my face every morning at the sink because we didnt have federation affiliates, we can readily say that
showers. I couldnt remember the last time Id gone on leave. public-utility bus and taxi drivers, commuter-
Advice from concerned coworkers and managers flew completely past my head. This jeepney drivers, and passenger-tricycle drivers
is my life, I thought. This is how I roll. are the most prone to overwork, Tanjusay says.
Despite all the hours Id racked up in overtime, I would always miss my deadlines by These are followed by security guards,
a day or two. Next month would be different, Id always tell myself, before plunging back kasambahay, and household family drivers. In
into the same old grind. the white-collar world, he adds, its the
employees in banking and finance who regularly
Why We Work So Hard go over the 10-hour-a-day threshold.
It was in 1926 that automaker Henry Ford set a standardand pissed off manufacturers What happened to the utopian dream of
everywhereby limiting working time for his plant and office workers to just eight infinite leisure time? Competitionand
hours a day, five days a week. The decision was probably more practical than globalizationcame along and sat on it. Simply
humanitarian. With 8-hour days, management could split an entire day into three put, normal work hours would just not cut it
equal shifts. anymore. In boom times, companies expect
Still, the new reforms boosted productivity at Ford, and would then be adopted their workers to stay longer, writes Ronald J.
throughout the industrial world. These days, apply for any job, and its almost taken for Burke in The Research Companion to Working
granted that it would eat up your Mondays to Fridays, eight or so hours a day, week after Time and Work Addiction. In bust times,
week after week. downsizing results in fewer people working, but
That would just be the baseline, though. As early as the Great Depression, economist more work for those that remain.
John Maynard Keynes predicted 3-hour workdays for his grandkids, and, in 1967, To stay in business, companies shift their
futurist Herman Kahn was sure that a 4-day workweek would soon become the norm. corporate culture to keep workers latched onto
Well, its 2014, and the 40-hour workweek is still more or less in place here. Data the hive longer. At the same time, individual
from the Department of Labor and Employment shows that Filipinos worked an workers [need to work] hard due to low wages

WorldMags.net
WorldMags.net
days when he works all through the night in the
OVERWORK ROUND THE GLOBE emergency room, then goes straight to his desk
job in the morning.
You are not alone. Unless you live in Europe, that is Because your working time eats up most of
your waking life and is tied to your daily dose of
self-worth and achievement, its almost
CALIFORNIA NEW YORK inevitable that we start identifying ourselves
Microsofts tactics were once In Wall Street, 15 hours a day and no
with our careers. There are those who thrive on
described as churn em and burn em, weekends was normal for analysts.
referring to the practice of subjecting Reforms from Credit Suisse, Goldman work, so its what keeps them going, notes Kay
fresh hires to 70 hours a week. Sachs, and others are now underway. Bunagan, M.A., a psychologist at Better Steps
Psychology in Pasig. They would even call
themselves married to their work.
Corporate culture also molds your attitude.
There are some companies where people dont
go home before 8 PM or you cant go home until
your boss does, Bunagan illustrates. Meron
namang bosses na magmi-meeting ng 6 PM. Its
this culture that gives you a twinge of guilt when
youre the first out of the office, your bosss eyes
trailing you as you leave; its this contract that
makes you check your e-mails during the
weekend and keeps you to your desk long after
its time to log off; its this way of life that makes
you frown on newbies who moan after pulling
just a few nights of overtime.
Paying the Piper

Whether forced by circumstances or resulting
from your own internal Type A-ness, the
stacked effects of overwork will wear a body
down. I can work late or sleep late again, but 3
to 4 nights in a row? It takes its toll
AUSTRIA CHINA cumulatively, admits Dr. Luchangco.
Austria guarantees 22 days of paid Japan has karoushi (death from More time in the workplace means less time
vacation, plus 13 paid holidays. Every overwork), China has guolaosi. A 2006 for sleepthat 5-letter word not in the
country in the European Union journal estimated that a million
vocabulary of some workaholics. Sleep is for
guarantees at least four weeks Chinese people are in danger of dying
of vacation. from work exhaustion. the weak, proclaim the deadline-obsessed;
This is a senseless statement, declares sleep
specialist Michael Sarte, M.D., of The Medical
PHILIPPINES
City in Ortigas. Sleep repairs body tissues worn
According to a 2013 Department of Labor and Employment survey, corporate
executives and managers work the hardest at 50.6 hours a week. Stop laughing. out during the day, and restores energy needed
for the next day through the release of
revitalizing hormones.
Productivity eventually takes a dive. A study
in the Journal of Occupational and
BEAT JOB STRESS HACKS: CAFFEINE Environmental Medicine found that even just 17
We know, coffee is in your bloodand ush thats the problem. Caffeine is liquid stress, to 19 hours without sleep produces the same
simultaneously boosting adrenaline production and suppressing adenosine, a natural
effect as a blood alcohol content of 0.05
relaxant in your brain. Eliminating caffeine is more effective than any other stress-
reduction strategy I know, says David B. Posen, M.D., a stress expert and author of percentenough to get you slapped with a
Always Change a Losing Game. In fact, Dr. Posen claims that 75 percent of his drunk-driving charge in the Philippines. When
decaffeinated patients feel signicantly more relaxed and, ironically, more energetic asked to take certain cognitive tests, the sleep-
mostly from better sleep. To avoid withdrawal headaches, Dr. Posen suggests gradually
cutting back by one cup at a time, beginning with your last cup of the day. shortchanged study participants logged
-Eddie Robbins response times that were off by as much as
50 percent.
Dr. Luchangco, who has seen his share of
and few employment opportunities, explains Tanjusay. To keep finances afloat, some nightshift workers stagger into the ER, is
employees take freelance jobs or side projects that keep them unofficially on the clock. emphatic about this biological replug and
Technology and interconnectivity have also done their part over the years in erasing recharge. Your body deliberately puts aside
the lines between work and leisure. things that need to be done for the time when
Seemingly little could be done to stop the backslide to pre-Ford hours. Instead of youre resting or sleeping, he explains. To cope
fighting against it, some have even come to embrace it. with exhaustion, your body falls into
In medicine, the 36-hour rotation is a boot camp every young intern goes through, microsleepshort naps that can last up to 30
according to Dan Luchangco, M.D. , CEO of Singapore Diagnostics and emergency seconds. You blink longer than you thought,
medicine specialist at the Makati Medical Center. Its a rite of passage or initiation, he Dr. Luchangco describes. Your reflexes are
recalls. You have to stick it out, which I did. slower. Your motor functions are impaired.
Dr. Luchangcos knowledge that overwork greatly diminishes work effectivity did Microsleep often catches you unaware, and
not lessen, at all, his sense of pride in pulling off those all-nighters. It was empowering then you wake up with a jolt, your brain
to know you can do it, he says. Up to now, he still follows this work ethic. There are suddenly snapping back into reality.

WorldMags.net
Sleeping at your desk doesnt sound so bad on paperoutside of a meeting with your
boss, that isbut there are times when microsleep really does turn work into murder.
I remember the issue of a passenger bus that fell off an expressway recently, recalls
Tanjusay. It was caused by an overworked driver.
Tanjusay is probably referring to the Don Mariano incident last December 16, in
which a bus drove off the Skyway, killing 21 people, driver included. Media reports
described him as overworked. Just days later, three party-list congressmen filed House
Bill 3611, an attempt to move bus drivers away from a boundary-based scheme.
Drivers and conductors...are often forced to man graveyard shifts, with some
driving for almost 20 hours a day, the three representatives wrote in the proposed bill.
They work less than 5 days a week, but almost without rest, for [sic] the detriment of
the passengers. With what transpired in the Don Mariano bus crash, detriment
seems to be a massive understatement.
To the Graveyard Shifts

Faced with an imminent project deadline (like, say, tomorrow), the body calls upon a
system initially designed to fend off saber-toothed tigers: the fight-or-flight response.
The adrenal gland shoots out adrenaline, which basically puts your body into
overdrive, so your heart beats faster, youre more alert, your eyes become clearer,
details Dr. Luchangco. Your entire body goes into high-focus mode and marshals its
resources; you clear the deadline on a pumped-up high.
Put an entire team in crunch mode? Its the same deal. This results in the short-
term gains that make overtime so delicious to managers. Its not sustainable, though. A
research paper presented by the International Labour Organization (ILO) suggested
that the use of overtime hours actually lowers average productivity.
Its the great paradox of the overworked age: The longer you work, the less work you As you feel more and more isolated, you
actually get done. retreat even further into your job, creating a
Instead, all that is actually achieved is stresslots of it. Over the long term, your life, sinkhole of overtime that becomes a vicious
health, and well-being crumble under this grinding backhoe. Increases in mens cycle of stress, both in your head and
working hours, particularly to over 50 hours per week, have been found to contribute everywhere else. It may not end up in headline-
indirectly to hypertension, reduced time for sleep and physical activity, and job making karoushi, but that way lies death by
dissatisfaction, the ILO report continues. overwork all the same.
Risks can become acute. In notoriously workaholic Japan, they have an actual word
for death by overwork. Thats karoushi, and there are hundreds of cases (or thousands, Fight the Power
depending on who you talk to in Japan) of it every year. This is how it happens: A So how do you get back your life?
Japanese salarymanwho, as profiled by Takashi Haratani of Japans National The answer may lie at the institutional level.
Institute of Industrial Health, usually clocks in more than 60 hours per week, has a In France, a law was passed just this year
history of hypertension or diabetes, and is overwhelmed by job demands yet still safeguarding employees from receiving work
remains fanatically loyal to his worksuddenly keels over from cardiac complications. e-mails after office hours. In general, European
The word karoushi is being adopted internationally, as it should. Just last year, a countries have among the shortest working
27-year-old Indonesian copywriter Ananda Pradnya Paramita fell into a coma and died time in the worldaveraging just 30 hours a
after working for 30 straight hours. Public outrage was directed against the countrys week. Higher taxes in Europe encourage
creative and media industry, which was accused of fostering a culture of overwork, workers to choose more leisure rather than
where employees could jokeas Paramita did before dyingabout moving their beds work longer hours, writes Burke to explain the
to the office and guzzling up nothing but energy drinks and coffee. phenomenon.
It all sounds eerily familiar. Field tri-media reporters, cameramen, photographers, Companies themselves should nurture a
and editors are almost always exempted from the universal 8-hour daily-work culture of reasonable, healthy work ethics. After
framework, comments Tanjusay on our own equivalent industries. all, they stand to benefit in the long run. If their
Even without sudden death hanging over their heads, overworkers often suffer from employees are overworked, companies
a different but equally fatal sort of death: a social one. Your family is waiting for you to generation and production capacities are
spend some quality time with them, Bunagan points out. But if youre too tired, you disturbed, resulting to high overhead costs and
wont be able to talk to them. Yung mga ganun, [sobrang] over-focused sa trabaho that production, argues Tanjusay.
you neglect other aspects of your life. The evidence is so clear, says Dr.
Luchangco, a chronic overworker who
compares himself to a smoker who just cant
quit. He knows very well that his behavior is
$136.4 BILLION
exposing himself to a lot of health risks. I know
its not good, but I just have to do this now.
To ward off enervation, Dr. Luchangco relies
on power naps. Studies found that taking a nap
increases your productivity even if, obviously,
youve lost some working time, he justifies.
Hydration is another overlooked factor. Beside
HOW MUCH FATIGUE COSTS THE US EVERY YEAR DUE TO his desk, he gestures at a thermos bottle that he
always keeps full. Keep hydrated and also
HEALTH-RELATED ISSUES, ACCORDING TO THE JOURNAL OF nourished. What you need to do is support your
body functions in order to reduce the stress.
OCCUPATIONAL AND ENVIRONMENTAL MEDICINE But these are all stopgap measures. When it

WorldMags.net
WorldMags.net
CYCLING THROUGH SLEEP
Sleep may recharge our bodies, but its not as simple as hitting the hibernate button on a computer. Its
a cycle of five stages that we go through as we coast through dreamland. REM is the stage in which our
eyes dart back and forth, our muscles become paralyzed, and we have the most lucid dreams. We then go
progressively deeper, before going up in wakefulness again. Rinse. Repeat.
SLEEP CYCLE
During 8 hours of sleep
Awake
R.E.M
Stage 1
Stage 2
Stage 3
Stage 4
W H AT Y O U A C T U A L LY N E E D
( Deep sleep)
IS THE WILLINGNESS Hours: 10 PM 2 AM 6 AM

TO FORGE YOUR OWN
WORK-LIFE BALANCE.
BEFORE BEDTIME GOING TO BED STAYING ASLEEP KEEPING AWAKE
Michael Sarte, M.D., sleep Hit the sheets from 10 PM to Try to not to wake up before Naps in the middle of the
specialist at The Medical City, 12 midnight. As melatonin is you get your Level 4s. You workplace? They can work.
would like you to stop believing released during this time, this get the most rest and benet But moderate, moderate,
in these 3 myths: Exercise is is an ideal lights-out schedule, from Level 4 sleep, says Dan moderate. It is benecial
good at night. Smoking helps recommends Sarte. Luchangco, M.D., emergency only if you have no more than
you sleep. Habitual alcohol medicine specialist at the 30 minutes of it, explains Dr.
drinking is advisable for sleep. Makati Medical Center. Sarte. Otherwise, youll slip
They just dont work, people. from REM and into deeper
sleep, then wake up groggy.
MH SPECIAL REPORT
BEAT JOB STRESS HACK: THE BETTER PILL

In my own case, I had caught myself right in
Tomorrow, revise your morning routine to include your antistress pill. In a University of the nick of time. Realizing there was more to a
Birmingham study of men 18 to 42 years old, British researchers found that those who week than chasing deadlines, I quit my job and
took a daily multivitamin high in vitamin C and all the B vitamins enjoyed a 21 percent moved to a completely different field, teaching
drop in anxiety, while those popping a placebo actually felt more stressed. (Perhaps from
feeling deceived.) Even better, the multi men also rated themselves less tired and more foreigners how to write in English, earning a
focused. The probable cause: Research has shown that B and C vitamins help reduce the third of my old salary. It was tough, but it was
effects of stress. If you want to try the multivitamin used in the studyBeroccaits 8-hours-and-no-more tough. Overtime was
widely available in your favorite drugstore.
-E.R.
prohibited. I slowly began reacquainting myself
with the unfamiliar concept of free time. I
taught for a year, a period that turned out to be
comes to dictating the pace of your own lifestyle, you shouldnt wait for government my long recharge.
legislation...or company memo. Most people who read (or write for) this magazine earn I eventually made my way back into the
more than subsistence level, and we pull in salaries thatadmit itare more than what magazine world, older and wiser, or one would
we actually need. Instead of quitting early, writes award-winning science journalist hope. I learned some new tricks in the interim:
Elizabeth Kolbert to explain why Keynes was so wrong about the 3-hour future of labor, delegation, negotiation, the ability to say no.
[people] find new things to need...laptops, microwaves, Xboxes, smartphones, smart My position (and pay grade) now is much lower,
watches, smart refrigerators. Hint: What you actually need is the willingness to forge but every centavo earned seems sweeter than
your own work-life balance. ever. I tightened up my work habits, planned
Its really finding something that works for you. Its not the same for everybody, ahead, quit goofing off, and found that it was
stresses Bunagan. Everyones working style is different, but the fullest quality of life, possible to do on-time and on-spec work while
labor, and leisure is always the end goal. Whats the point of hard work, after all, if not to still logging off at the right time.
enjoy the perks? One way to know if youre able to balance work and the rest of your Sometimes, though, old habits die hard. This
life is when youre still able to enjoy and spend quality time for each aspect of life, month, I logged in some midnight overtime.
Bunagan adds. The job? Writing this article.

WorldMags.net
Denim
Duties
If youre looking for a
Who says jeans are just for
roughing it out? For work
and dressier events, upgrade
your look by wearing a slim
pair of trousers thats fit blazer over a classic
versatile enough to Oxford long sleeve shirt. Pair
wear all day and for it with your favorite slim fit
different occasions, denims and you have an
effortless, smart-casual look.
then a good pair of
jeans will do the job LIGHT GRAY EASY CARE OXFORD LONG SLEEVE SHIRT,
P1,490, BLUE LINEN COTTON SLIM FIT JACKET, P2,990,
BEIGE SLIM FIT JEANS, P1,990, AND BROWN LEATHER
SIDE STITCH BELT, P990, UNIQLO, SM MALL OF ASIA,
PHO T O GR A PH S BY
SM MEGAMALL, AND SM CITY NORTH EDSA. BROWN
LEATHER MID-CUT YORKE SNEAKERS, P3,995, ALDO,
DI X PE R E Z GREENBELT 5, POWER PLANT MALL, AND SM
MEGAMALL.
H A I R A N D M A K E U P BY
V I DA NON -JAUAC I A N
ST Y L E D BY TIP 1
A M A D OR R . M A DA M B A
UNLINED BLAZERS
MODE L AND LIGHTWEIGHT
M A R N E I L A N T HON Y L I M OF JEANS ARE BEST FOR
R E C O MODE L I NG AGE NC Y WARM WEATHER AND
SHIRTS THAT ARE EASY-
TO-IRON OR WRINKLE
RESISTANT GIVE YOU
THAT POLISHED LOOK.
P. 80
MH 07.14
WorldMags.net
WorldMags.net
STYLE
GUIDE
Plain doesnt necessarily

mean boring. Invest in
classic and simple pieces
with slim fits that are easy
to mix and match and will
never go out of style.
LIGHT BLUE SLIM FIT SHORT SLEEVE
SHIRT, P2,299.50, AND
PERFORMANCE RIGID INDIGO
COMMUTER 511 SLIM FIT JEANS,
P3,999.50, LEVIS, GLORIETTA 2,
GREENBELT 5, AND POWER PLANT
MALL. PURPLE SOFT-TOUCH RIMMED
SUNGLASSES WITH METAL TEMPLES
AND ZEISS POLYCARBONATE LENSES,
P4,490, GUESS EYEWEAR,
AVAILABLE AT LEADING OPTICAL
SHOPS.
TIP 2
SUNGLASSES NOT
ONLY MAKE YOU LOOK
COOL, BUT THEY ALSO
PROTECT YOUR EYES
FROM SUN DAMAGE
AND WRINKLES, AND
CAN REDUCE
SQUINTING AND EYE
STRAIN. THE BEST
PAIRS PROVIDE 100
PERCENT UVA AND UVB
LIGHT PROTECTION,
HAVE POLARIZED
LENSES TO REDUCE
GLARE, AND ARE
MADE OF DURABLE
MATERIALS .
WorldMags.net
WorldMags.net
Stand out while wearing

jeans by pairing it with plaid
and checkered shirts. Go for
shades of blue and light or
faded hues and avoid colors
that clash or are too loud.
BLUE PLAID REGULAR FIT WESTERN LONG
SLEEVE SHIRT, P2,399.75, AND BLUE
SPENCER SLIM STRAIGHT FIT KEEP COOL
JEANS, P2,599.75, WRANGLER, GLORIETTA
2, MARKET! MARKET!, AND TRINOMA.
TIP 3
WRANGLERS KEEP
COOL COLLECTION USES
COOL MAX FABRIC THAT
MANAGES HEAT AND
PERSPIRATION TO
KEEP YOU COMFORTABLE
AND DRY. IT ALSO HAS
REINFORCED POCKETS
FOR ENHANCED
DURABILITY AND
FUNCTIONAL EXTRA
POCKETS TO
STORE THINGS.
WorldMags.net
WorldMags.net
STYLE
GUIDE
Like blue denims, khaki or

beige jeans, go well with
almost any colored top.
Chukka boots, which are soft
and comfortable, complete
the relaxed-and-stylish look.
PINK CHECKERED POWELL LONG SLEEVE SLIM FIT
COOLMAX SHIRT, P2,299.50, AND BEIGE SLIM FIT
COOLMAX JEANS, P3,999.50, LEVIS, GLORIETTA
2, GREENBELT 5, AND POWER PLANT MALL.
G-SHOCK DW-6900NB-7 SHOCK THE WORLD
MANILA LIMITED EDITION WATCH WITH MINERAL
GLASS, SHOCK RESISTANT, 200-METER WATER
RESISTANCE, AND WHITE RESIN CASE AND BAND,
P6,995, CASIO, AVAILABLE AT G-FACTORY,
GLORIETTA 4 AND SM CITY NORTH EDSA. DARK
BROWN LEATHER DULL CHUKKA BOOTS, P4,995,
ALDO, GREENBELT 5, POWER PLANT MALL, AND
SM MEGAMALL.
TIP 4
THE LEVIS COOLMAX
COLLECTION IS GREAT
FOR HOT WEATHER
BECAUSE IT USES
FIBERS THAT CREATE A
COOLING EFFECT AND
ALLOW PROPER BODY
VENTILATION TO HELP
YOU WITHSTAND
THE HEAT.
WorldMags.net
WorldMags.net
For casual daywear, polo

shirts and jeans work well
together. Try color blocking
or stripes with black jeans
for a contemporary and
modern look.
CREAM, NAVY, AND GRAY COLOR
BLOCKING SEMI-FITTED POLO SHIRT,
P499.75, AND BLACK RAW DENIM
SLIM TAPERED FIT OJ JEANS,
P899.75, BENCH/, GLORIETTA 2,
SM MALL OF ASIA, AND TRINOMA.
BLUE AND WHITE TWO-TONED
WAYFARER SUNGLASSES, P3,990,
ESPRIT EYEWEAR, AVAILABLE AT
LEADING OPTICAL SHOPS.
CLEAN IT
Do This
Cold Water/
Air-Dry
If you must wash
your jeans, keep
the color and
shape intact by
using cold
water. Then air-
dry them on
a clothesline or
lay them on a
flat surface.
Not That
Hot Water/
Dryer
Hot water and
air degrade
natural fibers,
including the
cotton in your
favorite jeans.
Theyll not only
shrink but also
lose their color
faster, and the
fabric will wear
out sooner than
if you stick to
cooler temps or
dry-clean them.
84 JULY 2014 | facebook.com/menshealthphilippines WorldMags.net

WorldMags.net
STYLE
GUIDE
Slim fit jeans flatter most

body types. Skinny jeans
only look good on lean
body types. For fuller
physiques, regular straight
fits are best.
WHITE MULTI-COLORED STRIPE WASHED
SHORT SLEEVE POLO SHIRT BY MICHAEL
BASTIAN, P990, AND BLUE REGULAR STRAIGHT
FIT JEANS, P1,990, UNIQLO, SM MALL OF
ASIA, SM MEGAMALL, AND SM CITY
NORTH EDSA. G-SHOCK DW-6900NB-7 SHOCK
THE WORLD MANILA LIMITED EDITION WATCH
WITH MINERAL GLASS, SHOCK RESISTANT, 200
METER WATER RESISTANCE, AND WHITE RESIN
CASE AND BAND, P6,995, CASIO, AVAILABLE
AT G-FACTORY, GLORIETTA 4 AND SM CITY
NORTH EDSA. BROWN LEATHER MID-CUT
YORKE SNEAKERS, P3,995, ALDO, GREENBELT
5, POWER PLANT MALL, AND SM
MEGAMALL.
TIP 5
MOST JEANS BRANDS
OFFER DIFFERENT FITS,
BUT THE SLIM FIT OF
ONE BRAND CAN
DIFFER FROM THE
SLIM FIT OF ANOTHER
BRAND. SO ITS BEST
TO TRY ON DIFFERENT
BRANDS AND SEVERAL
FITS TO FIND WHAT
LOOKS BETTER AND
MORE COMFORTABLE
FOR YOU.
WorldMags.net
WorldMags.net
If youre adventurous,
play around with
different colored jeans.
Just balance bright
colored jeans with a
neutral color top, like
cream or white.
CREAM PRINTED SEMI-FITTED T-SHIRT, P399.75, AND
GREEN DYED DENIM SLIM TAPERED FIT OJ JEANS,
P899.75, AND BLUE AND GRAY NYLON MESSENGER
BAG, P499.75, BENCH/, GLORIETTA 2, SM MALL
OF ASIA, AND TRINOMA.
WHAT HUE SAYS

ABOUT YOU
The colors you wear
express your personality
and style, so make sure
theyre broadcasting the
right message. Leatrice
Eiseman, executive director
of the Pantone Color Institute,
breaks down the fall palette.
IF YOURE
WEARING
SLATE BLUE
YOURE LOYAL AND DEPENDABLE, LIKE THE
CLASSIC DENIM IN YOUR CLOSET, EISEMAN
SAYS. BUT THIS MIDTONE BLUE IS A BIT
DRESSIER AND JUST A STEP ABOVE.
IF YOURE
WEARING
TAN
YOU EXPRESS STABILITY. KHAKI DENIM
GOES WITH EVERYTHING, EISEMAN SAYS.
YOU CAN WEAR IT CONSTANTLY AND FOR A
LONG TIMETHE MORE BROKEN IN, THE
BETTER.
IF YOURE
WEARING
OLIVE
YOU FALL IN LINE WITH THE MILITARY
TREND, BUT YOU LEAN TOWARD NATURE AS
WELL. LICHEN IS MORE ORGANIC, SHE
SAYS. ITS AN EARTH TONE.
IF YOURE
WEARING
BURGUNDY
YOURE SINCERE. ITS RED UNDERTONE
SIGNALS A BIT MORE EXCITEMENT THAN
A RUST, BUT ITS NOT AS DRAMATIC AS
A SAMBA, EISEMAN SAYS.
86 JULY 2014 | facebook.com/menshealthphilippines WorldMags.net

WorldMags.net
T-shirts and jeans

go hand in hand.
Plain tees or ones
with simple print
designs are easy
to wear. Dress
it up a notch with
a casually cool
varsity jacket.
WHITE SLIM FIT PRINTED T-SHIRT, P999.75,
LIGHT BLUE VARSITY JACKET, P2,499.75, AND
GRAY VINTAGE SPENCER SLIM STRAIGHT FIT
JEANS, P1,899.75, WRANGLER, GLORIETTA 2,
MARKET! MARKET!, AND TRINOMA. G-SHOCK
DW-6900NB-7 SHOCK THE WORLD MANILA
LIMITED EDITION WATCH WITH MINERAL GLASS,
SHOCK RESISTANT, 200-METER WATER
RESISTANCE, AND WHITE RESIN CASE AND BAND,
P6,995, CASIO, AVAILABLE AT G-FACTORY,
GLORIETTA 4 AND SM CITY NORTH EDSA.
BLACK LEATHER HI-TOP CRANNELL CHUKKA
BOOTS, P3,995, ALDO, GREENBELT 5, POWER
PLANT MALL, AND SM MEGAMALL.
TIP 6
KEEP YOUR JEANS
UP WITH A CASUAL
WIDE BELT THAT HAS A
SUBSTANTIAL YET
SIMPLE BUCKLE IN
BLACK OR BROWN
LEATHER OR CANVAS.
NEVER WEAR A SLIM
LEATHER DRESS BELT
BECAUSE ITS TOO
NARROW FOR THE
BELT LOOPS.
WorldMags.net
WorldMags.net
SHOES
FOR ALL
SEASONS
Geoxs latest collection stays
RADAR
Events & Promotions
Check out facebook.com/menshealthphilippines for our promotion updates.
COMFORTING
EATS
Richmonde Hotel Ortigas
understands the penchant Pinoys
have for comfort food and their
true to its stylish roots yet is
latest meal offering will certainly
very much comfortable and
tickle your taste buds. The Flavors
practical for daily use. Take
of Home Sunday Lunch Buffet
their Amphibiox line. From
showcases Filipino dishes like
sneakers to leather shoes, this
gising-gising, beef kaldereta,
line of kicks is not only trendy,
chicken inasal, adobo sa dilaw,
its also waterproof thanks to
and kare-kare to name a few.
a water repelling membrane
Numerous appetizers, soups,
in the shoes outsole and
and desserts like biko, pastillas,
uppers. So even if the weather
and halo-halo await when you
changes quickly, you wont be
visit. Experience it for yourself
afraid to rough it out in style.
every Sunday from 11:30 AM
Check this and other kicks by
to 2 PM for only P750. Children
visiting a Geox store nearest
between 6 to 12 years old get 50
you or log on to www.geox.
percent off while kids 5 years old
com for more information.
and below eat for free. For more
about this and other promos, call
the Richmonde Hotel Ortigas
at 632-7777, log on to www.
richmondehotel.com.ph or like
their Facebook page via facebook.
com/RichmondeHotelOrtigas.
FITNESS
CHALLENGE ENERGETIC KICKS
Boracay was abuzz as
results of the Century Tuna Adidas gives runners an extra bounce with its latest shoe aptly called Energy
Superbods Challenge 2014 Boost. It boasts of the boost foam, that not only provides great cushioning, it
were revealed. The biggest also returns energy with each step thanks to the eye-catching energy capsules.
cheers were given to brand The result, you can churn out more strides without taxing your legs too much.
ambassador John Lloyd The boost foam is also temperature-resistant, making it versatile whatever the
Cruz who, with the help of weather may be. Check it out an an adidas outlet near you or log to www.
nutritionist Nadine Tengco, adidas.com/running to nd out more.
and trainer Froilan Dioso,
showed off his leaner and
healthier physique. The
event also crowned the
latest superbods winners,
Mauro Lumba and Sara
Polverini. All of the participants FIT FOR
followed a healthy eating
plan coupled with regular
workouts. For more details
ANY SPORT
Tobys and RUNNR recently
about the Century Superbods
invited members of the media
routines and diet, visit www.
to showcase new products
centurytuna.com/superbods
that will hit their stores in the
or like their Facebook page at
coming months. Latest stuff
facebook.com/centurytuna.
include new hydration belts
from Fuel Belt and Fitletic,
kicks from Brooks and Skora,
swimming gear from TYR,
bags from Berghaus, and
the latest wearable tech from
Polar. Whatever your tness
motivations are, there surely
is something useful for you.
Check out these and other
items by visiting a Tobys or
RUNNR store today.
WorldMags.net
WorldMags.net
YOUR EDGEIN EVERYTHING!
Down
and Gout
Is this sneaky disease inevitable for all
men? It isonly if youre unaware of how it
can afflict you
BY MIKE AQUINO
FOR ALI SAN PEDRO, IT ALL STARTED

F WHEN HE FELT A MILD throbbing on his
left ankle while walking around the mall.
I think it was the buffet lunch we had that
afternoon, the 30-plus, heavyset bank employee
recalls of that ominous moment. I even had a beer
in the middle of the day. I thought I was just
treating myself.
So, he ignored the pain. But as the throbbing and
swelling increased in duration and intensity over
the better part of a year, he knew his affectation of
invulnerability was going kaput. [When the pain
set in,] I couldnt do anything but hop around the
house, he shares. Still, he fended off the requests
of his girlfriend and parents that he see a doctor. I
was hoping it would go away by itself.
He nally gave in after suffering overnight from
shooting pains in his foot. The orthopedist who
examined him only had one diagnosis the moment
he had a look at his stocky, sweating patient, and
the swollen, angry-looking skin around Alis big toe:
Looks like gout.
THE PAIN THAT COMES

WITH IT IS SOMETHING
YOU WOULDNT WANT
TO EXPERIENCEEVER.

WorldMags.net
Advantage | Health
BEYOND NORMAL
High levels of uric
acid in your blood
can eventually lead
to an outburst of pain
Needle Me This which are expelled in the urine. swelling, continues Dr. Galdones. The pain
For centuries, gout (also called gouty Sometimes, the body either makes too much that comes with it is something you wouldnt
arthritis) has been the affliction of choice for uric acid or gets less efficient at ltering it out. want to experienceever.
the man who has lived a bit too well. Gouts high This results in hyperuricemia, or elevated uric-
frequency among the historically powerful and acid levels in the blood. Because of the high
moneyed gave it the reputation of being the levels of uric acid, it exceeds the capacity of the Three Strikes, Youre Gout
disease of kings and the king of diseases. As a blood [to carry it], explains Marian Galdones Being a man already makes you more prone to
gout sufferer, San Pedro enjoys the noble M.D., a rheumatologist at the Far Eastern getting gout. According to the Philippine
company of the likes of Voltaire, Charles University Nicanor Reyes Medical Foundation Journal of Internal Medicine, gout incidence
Darwin, and Alexander the Great. in Quezon City. among Filipinos hovers at 1.6 percent, with
The stuff that caused San Pedros sleepless Once you exceed that threshold (FYI, its 7.2 more than twice as many male sufferers as
nights is known as uric acid. When the liver mg/dL for males), the uric acid will precipitate female ones. Experts point out that what men
breaks down nitrogen-rich compounds called as tiny, needle-like crystals of monosodium eat correlates to this prevalence.
purines, uric acid is one of the byproducts. We urate in the different organs, tissues, and joints. A lifetime of consuming food with high
all carry varying levels of it in our bloodstream In the joints, [monosodium urate is] purine levels (red meat, seafood, and beer)
without harmthe kidneys are generally considered a foreign body, so theres an remains one of the biggest risk factors for gout.
efficient at disposing of the excess amounts, inammatory reaction, which causes the In the past, rheumatologists warned patients to
THE FIRST-AID FOR GOUT

An attack needs prompt medical attention, not an over-the-counter analgesic and a prayer. Far
too often, Dr. Galdones only sees her patients in the middle of a gouty attack. Usually, nagse-
self-medicate ang mga yan e, she complains. Pupunta na lang sa amin kapag nasa latter part
na. Hindi na kasi nagsu-subside [ang sakit].
When a gouty attack is under way, Dr. Galdones swears by the following countermeasures:
Yes: colchicine No: uric-acid-lowering agents Hell no: warm

GETTY IMAGES
During the gout attack, we If the patient has not been taking compresses
give our patients colchicine, any lowering agent for uric acid, Galdones cant
an anti-inflammatory drug, then you dont give [that] during emphasize this
says Dr. Galdones. It gives attacks, Dr. Galdones stresses. enough: No! It will
an immediate resolution to Research shows that rapid only aggravate the
Photographs by
the inflammation thats going decreases in urate levels can swelling! Use a cold
on during acute attack. It also exacerbate, not alleviate, compress, not hot.
prevents further attacks. subsequent gouty attacks.

WorldMags.net
WorldMags.net
Advantage | Health
stay away from all high-purine foods, including

plant proteins like munggo, but recent research
has altered what gout patients can and cant eat
THE NEW GOUT MENU
Following recent recommendations by Hyon K. Choi, M. D., a rheumatologist based in the
(check out The New Gout Menu to nd out).
University of British Columbia and holder of the Mary Pack Arthritis Society Chair in
Age is the next big factor. Males are usually Rheumatology, here are the new gout busters youve got to pack into your diet
affected from ages 30 to 50 years old, says Dr.
Galdones. The peak age of these acute attacks
will be 50, 60 years old. Heredity can also skew
that timetable: Kung may lahi talaga sila, those
people predisposed to develop gout tend to
manifest at an earlier age. At less than 35 years
old, they already have frequent gout attacks,
warns Dr. Galdones. If youve seen that your
uncle [or] your father has gout, most likely you
will [get it], especially if youre not careful with
your lifestyle.
Gout retains a few mysteries up its swollen A. Eat more. Dr. Chois research is clear: Subjects who ate larger amounts of vegetable
sleevesamong them, the occasional proteins experienced a 27 percent lower risk of gout. Purine-rich vegetables, nuts, legumes,
disappearance of its dreaded attacks. My and vegetable protein, despite their high purine content, are not associated with an increase
resolve to go the doctor pretty much went away in gout risk, writes Dr. Choi in a 2010 paper for the journal Current Opinion in Rheumatology.
when the pains disappeared, too, San Pedro
condes. I was worried that theyd think I was B. Shun alcohol. Usually, we advise patients to take in everything in moderation. The only
contraindication is alcohol, says rheumatologist Marian Galdones, M.D. Give it up. [Gout
there for nothing. This can lull gout sufferers
sufferers will] notice that after they drink beer, the following day, thats itthey have acute
like him into waiting before seeing a
attacks of gout.
rheumatologist. Sometimes, they end up
waiting too long. C. Stay hydrated. The less water you have in your body, the sooner your uric acid will
During gouts early stages, even if you dont precipitate. [Gout symptoms are caused by] the precipitation of the crystals, so kung
treat it, it will just resolve by itself, conrms Dr. kaunti yung tubig mo sa katawan, lower ang threshold na magpe-precipitate sila, Dr.
Galdones. But the longer the uric acid is not Galdones explains.
controlled, the more frequent the attacks, and
the more difficult it is to control. Gout gets more D. Drink more low-fat milk. Dr. Choi recommends daily consumption of up to 2 servings of
skim milk and low-fat dairy products. Low-fat dairy consumption has been inversely
difficult to treat the longer it has not been
associated with serum uric-acid levels and also with a decreased future risk of gout, notes
managed properly.
Dr. Choi.
The consequences of gout can get ghastly.
Hands or feet may be grotesquely distorted by E. Limit red-meat intake. [Red meat] is associated with higher uric-acid levels and increased
tophi, or clumps of monosodium urate, that future risk of gout, warns Dr. Choi. Red meat is the main source of saturated fats, which are
accumulate around affected joints. Left positively associated with insulin resistance, which reduces renal excretion of urate.
untreated, tophi grow so large that they rupture.
The skin can only hold so much, Dr. Galdones
points out. My patients tophi ruptured, so may Uric-acid-lowering drugs. Allopurinol and gout only had a 36.8 percent adherence rate
ulcer talaga siyang malaki. Chalky material, febuxostat are both readily available to compared to patients with hypertension and
makikita mong lumalabas. Its oozing. Filipino gout sufferers. Allopurinol is still the type 2 diabetes at 72.3 and 65.4 percent
In the long run, extra uric acid can pool in the standard of care, but there are side effects like respectively. The management of gout is not
urinary tract, solidifying into kidney stones. For Stevens-Johnson syndrome [a skin disorder], just a one-time event, stresses Dr. Galdones,
Dr. Galdones, irreversible kidney damage is a says Dr. Galdones. Febuxostat can be used bemoaning the fact that many gout patients
major reason to seek help immediately. You relatively safely compared to allopurinol when stop seeing the doctor when the pain goes
dont have to reach that level where the uric acid patients creatinine or kidney function is mild away. When theres no more swelling,
deposits to the kidneysnagkakaroon na tayo to moderately compromised. [patients] dont consult us anymore and they
nun ng kidney failure. Diet management. A long-term change in stop the medication! Then they just come
diet will be necessary to minimize the uric acid back again [when the gout returns].
oating around in the blood. The suggested Gout patients who do visit their
Reversing the Effects diet will depend on other conditions like rheumatologists religiously enjoy benets
Long before your shooting pains graduate to hypertension and diabetes, but it boils down to that the slackers dont: monthly monitoring of
chronic torment and mutated, leaking knuckles, reducing intake of purines and fructose. If the urate levels, and adjustments of the
go see a doctor fast. As early as possible, wed metabolism is abnormal, then makakatulong medication in case the urate levels dont go
like to control that, because gout is ang exercise and balanced diet. It always down or there are some side effects. You can
manageable, reassures Dr. Galdones. Gout is comes back to a healthy lifestyle, Dr. have a normal uric-acid level, mawawala na
one of the few kinds of arthritis that can be Galdones maintains. ang attacks, if [the gout is] managed correctly,
cured outrightassuming the patient seeks That said, getting patients to stick with both medically, states Dr. Galdones. After
medical advice and follows it to the letter. programs is easier said than done. A 2011 [several] years, maybe pwedeng matanggal
The rheumatologists armamentarium for study published in the journal Joint Bone ang medicine and just maintain the lifestyle.
gout is exibleadjusted for other factors like Spine found that gout patients typically have a Thats bittersweet news for gout sufferers.
kidney function and hypertensionbut lower adherence rate to medicine and life style Allopurinol might come and go, but forsaking
generally includes the following: changes. Researchers found that those with liempo and beer is forever.

WorldMags.net
Advantage | Relationships
I Got
Your Back!
Think you got what it takes to be a best man? Better shed
some ill-conceived expectations first. That includes being
punched by Mike Tyson or finding a tiger in your bathroom
BY MIKE DIEZ
BEST MANTHESE WORDS CONJURE UP images

B from The Hangover in which Bradley Cooper and pals
cavort with a best bud whos about to latch onto the old
ball and chain, and end up frolicking through misadventures in a
fantasy land. Fantasy is the operative word here. Fortunately (or
unfortunately, some might muse), such bacchanalian celebration
almost never happens to us mere mortals. So if it isnt about
nding chickens in your room at Caesars Palace, whats being a
best man all about?
A best man for me is usually the best friend, says Raffy Ruiz,
a 39-year-old food and beverage director who says he considered
himself the wingman of the groom when he took on the
responsibility. Whatever the groom needs on this special
occasion, you try your best to give it.
Some grooms think of the best man as the guy most
competent to eld any possible logistical nightmares. I chose
my brother to be my best man, not because he was my best
friend, but because he was so organized and very reliable,
recalls George Mendoza, a 29-year-old public relations officer.
And I am so grateful that I chose him because business was
taken care of.
HOLD THE CHEERS
And there are those who think of being the best man as mere Debauchery should only
fulllment of a customary duty. All I did was raise a toast, come second to wedding-
responded 38-year-old entrepreneur Hank Eumega after we related duties
bombarded him with questions. And wear a suit.
But if you are a true gentleman (and we will assume that to be
the case because you are reading this rag), you will need to know
what to do when duty calls. Heres your crib sheet for the ve
most common situations the grooms wingman goes through.
IMAGES
Photograph by GETTY

WorldMags.net
WorldMags.net
Advantage | Relationships
1 2345
THE SITUATION:
Your buddys
about to propose
to his girl
THE SITUATION:
Planning and
executing the
Bachelor Party,
then managing the
THE SITUATION:
Delivering a good
best mans speech
WHO YOU NEED TO BE:
THE SITUATION:
Your buddy gets

cold feet
WHO YOU NEED TO BE: THE
THE SITUATION:
Dealing with
curve balls on the
wedding day
WHO YOU NEED TO BE: A aftermath A CHARMER CALMING PRESENCE WHO YOU NEED TO BE:
CREATIVE AND DISCREET ALLY Speeches can both bring If the unthinkable THE RESPONSIBLE GUY
Most gentlemen weve WHO YOU NEED TO BE:
out the good and the bad in happens and the groom There may be times
asked readily admit that MOSTLY THE GOOD COP us. When composing your has cold feet at the last when, as the best man,
they werent part of the Because you and the speech, remember that its moment, dont allow him you will be called upon to
wedding proposal, since a groom are buds for life, your friend who will be to bolt, writes Philip help out with everything
best man is usually picked youll best know how to affected by what you say. Khan-Phanni in the book that has to do with the
after the groom pops the tailor the party to his [The wedding] is a Be the Best Best Man and wedding. I was going
question. But when you tastes or fetishes. How far momentous occasion Make a Stunning Speech. with both the bride and
are entrusted to help out youre willing to go in shared with many family It is your duty to ensure the groom to the food
in this nerve-wracking and terms of vulgarity and members and friends, that he does turn up at the tastings, drafting the
thrilling endeavor, you raunchiness is entirely up reminds Ruiz. Avoid church or register office, invites and missalette,
need to be ready. Its a to you and the groom-to- embarrassing the groom even if its just to apologize writing the reception
special occasion that bes lust for life. too muchjust use a and call off the wedding. program, hosting the
sometimes involves an In some cases, it will couple funny anecdotes to Often, though, its really reception, and writing
element of surprise, says involve nothing more than keep it light. just a case of nerves. As the the script for the how-
Ruiz. And because youre rowdy drinking with the How do you compose best man, you know the they-met slideshow,
the best man, youre the boys. I have been a best your speech? Well, its best groom well and would be details Catiang. He adds
best person to protect this man twice, and before to think of it as a storyit able to tell whether hes that he was also involved
particular secret. both weddings, we hardly should have a beginning, serious or just plain in coordinating with the
The groom will surely be had time to prepare for a middle, and end. This jittery. Sometimes, a good suppliers, the entourage,
nervous, so the help he full-on bachelor party, helps prevent you from slap in the face or punch in and the principal
requires may range from remembers 37-year-old talking in circles. Writing the gut will bring a man to sponsors on the big day.
minor (gathering his and writer and editor Paul it at least a day before is his senses, admits Ruiz. Its best that you know
her friends and family) to Catiang. In one case, we best. Remember to cap it But it doesnt have to early on whats expected
crucial (the proposal ended up throwing with a toast to a reach that point yet. Make of you. Catiang suggests a
itself ). I helped my best something together only prosperous marriage and sure you discuss it with good talk with the to-be-
friend compose his because the other boys youre good to go! your buddy the way you newlyweds during the
proposal speech, shares expected it. hashed out that time you prep phase so that you
Mark Mabanag, a 30-year- But if you and the groom both went for the same know when youll step in
old surfer and decide to replicate the galthat is, rationally. during the event. Also, do
entrepreneur. I worked havoc that broke many the ultimate sacrifice by
with him the night before marriages before they postponing the ritual
he popped the question. even began (kidding!), it is killing of your brain cells
At best, youll probably
function as a sounding
your duty as best man to
rein in the mayhem before
SPEECH, DONT PREACH with boozeat least until
the end of the wedding
board for the grooms things go too far. In terms In his book Be the Best Best Man and Make a reception when
plans. Ruiz advises against of execution, its the best Stunning Speech, author Phillip Khan-Phanni everythings settled. You
being overbearing: mans responsibility to
outlines the two most important things you must be prepared, sharp
have to say in honor of the brand-new
Remember you are the ensure the groom enjoys, captivewe mean, groom and innovative. If ever
wingman. Whatever the [but] isnt put in any there was a time your
groom needs, youre [just] compromising situations, > It should include a funny, but not overly buddy needed a
there to support it. explains Ruiz. In the end, embarrassing story about you and the groom. The wingman, this would be
goal is to make the guests laugh and the groom blush
its the best mans duty to it, stresses Ruiz.
(but not too much). So nothing about that one night in
return the groom to his a strip club, then.
bride and family in > There should be something nice about the bride
relatively good condition. and her impact on your friendhow your best bud has
And remember, what changed (for the better, we hope) because of her.
happens at the party, stays Invent if you have to.
at the party.

WorldMags.net
Advantage | Man to Man
URBAN ALTERNATIVE
These days, a bike can
get you to places around
the metro faster
GIVEN THAT YOU ARE OF AVERAGE

G PHYSICAL FITNESS, YOU CAN BIKE FROM
Pedal to Cubao to SM Mall of Asia in about an hour

and a half via side streets. Push it a bit further, and a
round trip back to Cubao via Espaa and Quezon
the Metal
Avenue will take roughly three hours. Now, imagine
doing that exact same trip during rush hour on a
payday Friday.
On a bike, you practically y past standstill traffic.
Are we really ready for the bike lanes It is also the most practical and economical way of
that have sprouted around the metro? getting around the metropolis. Those who already
This daily rider weighs in commute this way (like myself ) know this. Of course,
there are a few limitations: Finding a safe parking
BY PAULO RAFAEL SUBIDO t PHOTOGRAPHS BY JAKE VERZOSA spot is always a challenge, and youre constantly
lugging a change of clothes around. But clever bike
commuters will nd a way to overcome these
challenges easily.

WorldMags.net
WorldMags.net
Advantage | Man to Man
For non-cyclists, Only the last reason is

though, hopping on a bike something other than YOU WONT BE TOO
to get around during a pure bullsh*t, so I cant SHOCKED WHEN YOU
workday is just help but pat the MMDAs
unimaginable. Used to the back for the creation of
FINALLY HIT THE
comforts of air- bike lanes along some ROAD, AS LONG AS
conditioned buses and major thoroughfares. This YOU FIND THE
taxis, theyll complain valiant effort hopes to NEAREST BIKE LANES
about being exposed to increase foot and bicycle AND USE THEM
sweltering heat or traffic, and decrease
torrential rains. The vehicle congestion and
uneducated and the pollution. The newest
stuck-up will turn their bike lanes are the 2.105K
noses, deriding the bike as stretch on the northbound Sidewalk
a poor mans ride. Safety- lane of EDSA from Ortigas This Way
oriented individuals
usually assume that riding
to Santolan, and the
982.6-meter one on White
To be honest, these
so-called bike lanes are
INSANE IN THE LANE
a bicycle on a public road Plains from EDSA to essentially just sidewalks. Hit Manilas six major bike lanes armed
is downright dangerous. Temple Drive. The other An avid cyclist already with guts, speed, and this essential intel
established lanes are on rides on the road Ortigas to Santolan along EDSA
Remedios Circle in alongside cars, buses, and northbound (2.105K)
Malate, Manila (3.15K); jeeps because it is much This section has always been helpful for
safer and faster than cyclists who want to avoid the buses that
74%
Marcos Highway from
Evangelista Street to riding where pedestrians cram the approach to the EDSA-Santolan
Sumulong Highway in walk. But Im not intersection. Cutting through Camp
knocking these converted Aguinaldo without leaving your ID is
Marikina City (9.14K);
prohibited. To continue north, we recommend
Reduction in a southbound EDSA from sidewalksthese lanes are
taking the inner roads toward Araneta Center
cyclists risk of Magallanes to Ayala actually located in very from Santolan after the bike lane ends.
severe head injury Avenue in Makati City strategic places.
if hes wearing
(1K); and Commonwealth Thanks to the White Plains from EDSA to Temple Drive
a helmet during a
car collision Avenue from University sprawling organic chaos in Quezon City (982.6 meters)
Avenue to Tandang Sora that is Metro Manila, it is Staying on the bike lane on White Planes is
Source: US Accident Analysis
& Prevention in Quezon City (2.92K). relatively safe to get wise after it gets dark. Motorists tend to
accelerate hard and fast on this road after
turning right to escape EDSA gridlock.
Marcos Highway from Evangelista Street

to Sumulong Highway in Marikina City
(9.14K)
It is rare to see cyclists using this bike lane.
Hardcore riders doing the climb to Sierra
Madre, Bugarin, and Antipolo Church would
rather cycle beside the Marcos Highway
center island. Still, this lane is one of the best
when it comes to signage, size, and surface.
Magallanes to Ayala Avenue along EDSA

in Makati City (1K)
This is a helpful lane for those who want to
ride southward. It bridges the gaps from
McKinley, Pasong Tamo, and beyond.
Commonwealth Avenue from University

Avenue to Tandang Sora in Quezon City
(2.92K)
Commonwealth is a war zone. Use the lane if
you can, but if youre heading to Novaliches,
La Mesa Dam, or Norzagaray, you have no
choice but to dice it out with crazy public-
transport drivers.
Marikina Bike Lanes

You can and will get stuck in standstill traffic
beside jeepneys, cars, and tricycles. Still, the
bike-lane network in this city is one of the
best. Just avoid the major roads; lanes
outside of the city center lead to hidden
pockets of natural beauty.

WorldMags.net
INSIGHT | MAN TO MAN
A Bikers Etiquette
5 simple rules to live
and bike by
1 Keep your cool.

If you get cut off,
avoid road rage.
Dont have a
superiority complex
because you ride a
bike. The road is
meant to be shared
by everybody.
2 Adjust your
speed. It cant be
helped that the bike
lane will be used as a
parking area or a
sidewalk, based on
the prevailing
conditions. If you use
a road bike and ride
quickly, it is probably
safer to stay off the
bike lane.
3 Follow the rules
of the road.
Do not ride down
one-way streets or
run red lights. Doing
so increases your risk
of getting hurt. It also
RIDING ADVENTURE makes the rest of the
A day on a bike can have you bikers look bad.
dodging trees, and people, and see 4 Keep a good
scenic views on your route distance
when riding beside
parked cars. Drivers
might open their
doors. Be aware of
around using back roads matter) is most it is. A bike lane that doing something right by this so you dont get
Quezon City to Makati, dangerous. would begin right outside giving cyclists an option. doored.
for example, can be cut The bigger question is your house and continue Theres plenty of room 5 Show respect
through via New Manila whether the urban to wherever you need to for improvement. For one, for everyone
and Mandaluyong. In a commuter is ready to go is probably asking for the bike lane, particularly you share the
road with.
clever way, these bike swing a leg over the saddle too much. Making space along Marcos Highway, is Theres no need to
lanes bridge the gap for and start pedaling. News for a bike lane that runs used as a parking space by be the king.
newcomers still ash: Theres no better alongside vehicular traffic some establishments
unfamiliar with alternate time. If youre an will probably cause a along the road. It would
routes by providing a safe uninitiated cyclist, you backlash toward cyclists. also be nice to see some
place to ride in high- wont be too shocked bike-lane integration with
vehicle-volume and high- when you nally hit the Vicious Cycles the buses and trains, too.
speed areas like EDSA, road, as long as you nd As a cyclist in the Hopping on and off public
where riding a bicycle (or the nearest bike lanes and Philippines, Im aware of transport with your bike
even walking, for that use them. It also helps to the risks of being on the will make the commute
be prepared (see Know road. Its just you and two even easier.
Your Bike Lanes and A wheels against the world, The bicycle grants its
Bikers Etiquette). so anything can happen owners freedom from
Bike advocates want to out there, and the best gasoline costs and traffic, people will be turned on
ZUIGA
see even more bike lanes defense is to be a smart and the absence of a to go around on pedal
408
created. It would be (and t) bike rider. It proper bike-lane system power alone. And with
fantastic for Manila to takes some guts to ride hasnt done much to keep Carmageddon looming
Special Thanks to WALDO
become a bike-friendly alongside traffic, but not us off our two-wheeled because of the
city like Copenhagen or everyone will want to do steeds. But now that there construction of the
Number of calories a 150-
pound man burns for an Amsterdam, but the that, especially in areas are a few designated bike Skyway extension, riding
hour of biking at a pace of reality is that the roads where the risks are paths in strategic a bicycle will probably be
16 to 19 kms per hour here are too congested as greater. So, the MMDA is locations, maybe more more enticing than ever.

WorldMags.net
WorldMags.net
Advantage | Weight-Loss
Keep the
Beer,
Lose the
Belly
Laying off the bottle also means laying off the
pounds. But we found out that rising to this
challenge isnt a straightforward matter
HOW MUCH ALCOHOL DO YOU

H DRINK REGULARLY? YOULL
PROBABLY TELL ME THAT youre a
moderate drinker. I believed the same about
myself. Of course, the other guys here at the
MH office are sniggering at the notion. My
press release is that I have a few drinks twice a
weekbut few is quite relative.
A typical two-bottle night with my buddies
equals a minimum of four beers plus two for
the road. If theres a good reason to drink
(read: birthdays, work events, parties, bad day
at the office, or consoling a friend with girl
trouble), that deserves at least eight beers,
four shots of whatever spirit is on the table,
and, of course, the drink/s for the last song.
VAN DER VELDE, Prop styling by ANGELA CAMPOS/STOCKLAND MARTEL

That list goes way beyond moderation.
According to the US National Institute on
Alcohol Abuse and Alcoholism, moderate ARE YOU
means 14 or fewer drinks a week, and no more DRINKING TO
GET A BELLY?
than four in a single day (see Booze Digits The effects of
for standard drink measurements). But before booze on your
you call me an alcoholic, let me point out that metabolism can
Im not exactly alone. Statistics from suddenly creep
up on you
alcoholism information website alcoholrehab.
com note that an estimate of 5 million Pinoys
drink on a regular basis. We are the second
highest consumer of alcohol in Southeast Asia,
and, in a survey by research rm Euromonitor
International, the Philippines is ranked third
in the world when it comes to knocking back New England Journal of Medicine, male proper sleep, your metabolism goes out of
shots: 5.4 of them in a week. participants who were given two beers with whack. Add to that the effect of booze on your
Any drinking that exceeds moderate doses each of their three meals experienced a metabolism, and youll have trouble burning
eventually ends up as fat in your gut and extra metabolic slowdown equivalent to roughly the sisig you regularly devour with
digits on the scale. Just a couple of drinks can 450 calories that day. your brewskis.
have dramatic effects on your metabolism. A Then theres the effect that heavy drinking It was partially because of these factors that
Photograph by MAURICE
study published in the American Journal of has on sleep. A study at the University of I decided to abstain from alcohol for six
Nutrition found that people who downed a Michigan Alcohol Research Center revealed weeks. I also agreed to embark on this
couple of alcoholic cocktails showed a that heavy drinkers sleep roughly 43 minutes challenge to nally (and honestly) moderate
73-percent decrease in fat burning after two less than non-drinkers a night, and their shut- my drinking. I wanted to see how much my
hours. In another experiment published in the eye is of inferior quality. When you dont get love for boozing had hampered my weight-loss

WorldMags.net
Advantage | Weight-Loss
goals, and how I can eventually enjoy and limit
myself to two bottles. Heres how my anti-
debauchery journey went. FEELING THE MUNCHIES
You can put on beer goggles even with food
WEEK ONE
I knew I couldnt start without a proper WHY: FIX IT:
strategy. I enlisted the help of Harry Trinidad, Alcohol can trigger the release of Drink only after youve eaten. A
M.D., a general medicine specialist and dopamine, the feel-good hormone recent Northern Kentucky
acupuncturist who is also a counselor at that makes you let your guard University study showed that having
Better Steps Psychology in Pasig. My rst down, and ghrelin, an appetite food in your stomach can slow
stimulant. A 2013 study in the down the absorption of alcohol by
move: not to tell anyone that I was abstaining
American Journal of Clinical as much as 57 percent. This way,
from alcohol for a challenge. The upside Nutrition found that men consumed youre still in control and you wont
here is that you can present it as proof to 433 more calories and 9 percent stuff yourself when the next plate
people wholl question your motivation, Dr. more fat on the days that they of pulutan is served.
Trinidad says. drank compared to when they were
Next, I decided to substitute alcohol with booze-free.
diet soda or juice if and when I got stuck in
social-drinking situations. Dr. Trinidad told
me that by doing this, I would feel that I early to work out. I asked the help of my biggest improvements I noticed was that I was
wasnt depriving myself because I was still personal trainer, Charmie Tomaneng of 360 sleeping much better. I felt well-rested, even if
drinking something. For the entire week, I Fitness Club, to keep track of my progress on I had stayed up late with my buddies the night
limited my consumption to just two cans of the scale. She told me it was better to weigh beforethem with their beers, me with my
whatever was available. myself every two weeks to allow for diet soda. Moreover, I became more mindful
Result While I went through some tempting uctuations to settle. of how much and what I ate, and that was a
situations (work event and a birthday Result I lost 2 lbs without really watching my good thing for my weight-loss-related task,
celebration with free boozeoh, the pain!), I diet. Yes! according to Dr. Trinidad: If youre not
was able to survive the rst week. I realized mindful of everything else aside from not
you can easily just say youre not drinking for WEEK THREE drinking, [bale wala rin]. I was also pushing
the night due to whatever reason that has to I was surprised that my cravings for booze had even more at the gym since I was channeling
do with the next day, and youll be ne. Plus, all but disappeared. I was okay with going to my energies there instead of thinking
sipping a diet soda isnt so bad. events and chugging water. I also noticed that about beer.
there were more bills than usual inside my Result I lost another 2 lbs and slashed off 1
WEEK TWO wallet on a daily basis. percent of body fat, which is equivalent to
After surviving the initial week of temptation, Encouraged, I decided to further boost my roughly 3,500 calories burned, says
I was ne with attending drinking sessions. metabolism. Tomaneng recommended doing Tomaneng.
Despite the no-booze rule, it was important more cardio-strength and endurance routines.
that I didnt shun social gatherings...just the Basically, we increased the intensity and WEEK FIVE AND SIX
alcohol. [Keeping away from] such events included a lot of compound moves like The nal two weeks breezed by fast. I noticed
will not help reinforce what youre doing, burpees. Despite this tougher regimen, I could my shirts getting looser around the belly area.
explains Dr. Trinidad, adding that by going keep up with the exercises. Even though the challenge was ending, I
out, you will slowly be able to dissociate Result I had more energy for my workouts didnt count down the hours to when I could
alcoholic beverages from having fun with and more money for everything else. Talk nally drink again. Id been tested at bars and
friends and colleagues. about win-win! parties, and I was okay with diet soda or water
I also didnt stay as late as I normally would for the whole night. The thought of nally
in these social calls, which helped me hit bed WEEK FOUR having a beer at the end of it all didnt excite
J O N AT H A N C A L U G I
earlier. I suddenly found myself waking up A month into going booze-free, one of the me as much as I had expected. Dr. Trinidads
explanation: Youve allowed your brain to
develop new behavioral patterns.
In short, I dont associate fun with just
drinking alcohol. Ive found new ways to
socialize sans booze.
BEER (1 BOTTLE = 355 ML)
BOOZE Result After six weeks of shunning booze, I
Illustration by
DIGITS 100 to 150 calories lost a total of 6 lbs and slashed 2 percent off
my body-fat percentage. According to the gym
scale, the fat loss came mostly from the
C O M PASS I M AGES,
Knowing how midsection. Dr. Trinidad observed that this

many calories WINE (1 GLASS = 148 ML) may well be due to my livers increased
constitute a
standard drink
Red = 125 calories capacity to metabolize fat.
While my nal digits seem small, I consider
can help you White =120 calories this a great starting point. Ive had some
think clearly brewskis since nishing the challenge, but Im
before you take GIN, RUM, VODKA, OR WHISKEY now more aware of how much I consume and
Photograph by
a gulp (1 SHOT = 44ML) when I should stop. Sometimes, Im even ne

80-proof = 97 calories 90-proof = 110 calories with not drinking at all. I can proudly tell you
that Im now a moderate drinker. Peksman.

WorldMags.net
WorldMags.net
FIGHT LIKE A WORLD-

CLASS FIGHTER
Punching like a woman isnt so badespecially if you throw knuckle
sandwiches like Filipino-American champion boxer and ONE FC fighter
Anna Julaton. Heed her tips on how you can pack heat in your strikes
like The Hurricane
BY LAMAR ROQUE
MAXIMIZE YOUR STRENGTHS

You got to go what youre more comfortable with.
I [realize] my strengths are striking, kicking,
and Ive got black belts in other stand-up styles
and [in a fight], I feel thats going to be my
go-to. Since Im a stand-up person, when I get
mixed up with a jiu-jitsu person, obviously I
dont want to get mixed up with them in jiu-jitsu
because thats their style. I have to utilize my
skills to keep the fight standing up. But it
doesnt hurt to keep learning, staying humble, THIS MONTH
and ultimately making yourself better.
ALWAYS STAY ON
POINT
BE HEADY OUT ON
SHUT OUT DISTRACTIONS THE PITCH
PREPARE A KILLER
In boxing, a lot of people will try to talk
SALAD
trash; you see it all the time. Everyone will try MAKE LIKE A YOGI
to talk you down. But I have a lot of experience THEN PUMP IRON
in the fight game, so Im able to utilize that and TIDY UP YOUR BOWL
Im able to adapt quickly. Its always an STRIP WITHOUT
advantage for a fighter to come into a fight with SHAME
confidence because they come in knowing that KNEE-HIGH IN GOOD
theyll do their best. VIBES BY THE END
OF JULY
PICK FLOWERS
SHELL LOVE
STICK TO YOUR STARTEGY

You also have to have a very strong mental base
to sustain your game plan in a match. I think
thats the difference between being a contender
and being a world champion and I really feel I
have that. Once you know what the game plan is and
you get yourself in a right position to execute,
you can end a match just like that.
I L LU ST R AT I O N S BY LU C I A N O R A M I R E Z
WorldMags.net
How to Do Everything Better!
ALWAYS
STAY ON
POINT
It cant be stressed enough that a
sharp knife is a safe knife. Thats
because it requires less force in
cutting. A properly maintained knife
should cut like butter through most
things. If its dull, it will require more
effort and the tendency is you could
slip, miscalculate, and end up
cutting yourself, explains Chef
Mike Yap, Program Director at
Global Academy in Ortigas.
Not all knives are the same and
the way you sharpen your knife
should depend on what type of knife
you have. The thicker Western knife
has a collar finger guard at the base
of the blade whereas a Japanese
knife doesnt.
BY IAN ESTARES
FOR A WESTERN KNIFE: FOR A JAPANESE-STYLE KNIFE:
Step 1:
Take a well-lubricated sharpening
stone, making sure to keep it moist
Step 4:
every so often. Position the knife
Step 1: Step 2: diagonally on the stone at a 15- to Move up to the middle portion of the
Take a well-lubricated sharpening Starting from the heel of the knife, 20-degree angle with its cutting blade and repeat, making sure you
stone (Handyman, P119), making draw the edge across the face of the edge facing you. perform the same amount of strokes.
sure to keep it moist every so often. stone in a crescent stroke, finishing
at the tip of the knife.
Step 2:
Place the tips of your fingers at the
edge of the base of the knife in a
way that theyre partly on the knife
Step 5:
and partly on the stone.
Move to the tip of the knife and repeat
the same motion. After sharpening,
Step 4:
finish by running the knife through
Step 3:
the honing steel. Position the base
Place the knife on the stone at a Turn the knife over and repeat on
of the knife on the honing steel at
15- to 20-degree angle with its the other side. Make sure to keep
a 20-degree angle with its cutting
cutting edge facing inward. Make the number of strokes equal for
edge facing inward. Draw the knife
sure to keep the angle constant to both sides.
down the steel all the way to its tip in
maintain a consistent edge.
a crescent motion. Repeat for both
sides. This will keep the edge of your
*Gourdos offers classes on sharpening knives and other kitchen Step 3: blade straight and remove any filings
skills. For more info, visit them at their branch at the Podium. Move the knife back and forth left from sharpening.

WorldMags.net I L LU ST R AT I O N S BY LU C I A N O R A M I R E Z
WorldMags.net
Be Heady
Out On The
Pitch
Use this 2-point plan and have
your header find the back of the
net better
1
Get a good lift off
Jump up until the ball is at eye level. Its

also important that you dont close your eyes so
you can see where youre heading it to, says
David Perkovic, head coach of the United Football
League team Kaya FC.
Prepare A Killer Salsa

Bring your nacho-burrito-taco experience to whole new tasty level
2 Use the freshest ingredients (tomatoes and onions) as possible and

Use the force cut them evenly. Add some chopped cilantro. Remember, you want
For header to pack more venom, cock your upper your cilantro to have bright green leaves and firm stalk, the onions
body back, and drive your body forward in one have to be fragrant, and the tomatoes are at the peak. Add chopped
motion until your forehead hits the ball to the fresh garlic for some heat then season with salt and pepper, instructs
direction you want it to go. You want your whole
body to go through with the ball. That would Chef Nikki Eleazar, lecturer at the College of Home Economics,
increase the power, Perkovic says. University of the Philippines Diliman.
I L LU ST R AT I O N S BY LU C I A N O R A M I R E Z
WorldMags.net
Make Like
A Yogi Then
Pump Iron
In any exercise that you do, you want to
move your body in different directions before
contracting your muscles, says Margaux
Lim, a yoga teacher at Urban Ashram at
Brixton, Pasig City. Incorporate these two
stretches for your pre-workout warm-up and
youll be set to go BY LAMAR ROQUE
CAT AN D COW Thats basically moving

your spine in different directions
bending your spine and making curves.
Since your spine is in an S-curve, you
have to prep it up and move it in
different directions.
Do it: Assume a tabletop position with

your hands and knees on the floor.
Align your knees with your hips and
make sure your hands are parallel to
your legs. Then as you exhale, arch
your back up while maintaining your
hands, knees, and shoulders in place.
Keep your head neutral. This is the Cat
Pose. Inhale as you return to starting
position, push your chest out, and let
your torso drop. Extend your head and
look forward. This is the Cow Pose.
LOW LU NGES Since a lot of guys are

tight around the hips, you also want to
move them in different directions. This
opens your quadriceps and also your
hip flexors. This would be most helpful
for runners.
Do it: Assume a downward-facing dog

position then step your left foot
forward between your hands.
Afterwards, lower your left knee to the
floor until you extend your thigh while
maintaining the position of your left
knee. Flip the top of your foot to the
ground. Then, take in a breathe and
bring your torso erect while you bring
both hands perpendicular to the floor.
Raise your chest from your shoulder
blades and against your back and make
sure to point your fingers straight up.
TIDY UP YOUR BOWL After holding the position, exhale then
GOT TO SWAB THE LOO? DONT BOTHER WITH STORE-BOUGHT BOWL CLEANER. GO WITH return your hands to the ground and
VINEGAR AND BAKING SODA, WHICH COMBINE FOR A GUNK-BUSTING 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 assume your first position, but this
SCRUB WHILE THE EFFERVESCENCE DOES THE WORK. time with your right foot forward.

WorldMags.net
WorldMags.net
KNEE-HIGH IN
GOOD VIBES BY
THE END OF JULY
Yep, youve got a full plate this month.
So, we suggest you start marking these
dates and getting on with this to-do list
SPACE OUT
Jupiter Ascending
(which it out
on cinemas on
the 24th, thats
a Thursday) is a
chance to get into
the hyper-creative
minds of the
Wachowskis. The
twins behind The
Matrix franchise are
back with a sci-fi
epic adventure thatll
blow your brains with out-of-this world visuals
effects. As for the story, who really cares if youve
got hotness-personified Mila Kunis gracing the
silver screen.
BE ONE OF
THEM FOLKS
So what if youre
digging on hipster
music? As long as
the beat moves,
why be too critical
about the music,
right? On the 28th
of this month,
folk rock band
The Lumineers
rock the World
Trade Center, Manila
Strip Without Shame giving you the opportunity to experience an

evening of melodic guitar, kicking piano,
textured mandolin, and simple-yet-raw drums.
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. Read up...then strip down. But no selfies!
I N TH E BE DROOM 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 GET ARTSY
tests do you need? What can specific symptoms mean?) to distract yourself Setting is a simulation of the Manila Bay sunset
enough to take the edge off. by Artist Felix Bacolor. From video, installation,
to sculpture, get to experience one of Manilas
ON TH E MASSAG E TAB LE Can a rubdown trigger wood? Unlikely. While most most famous breath-taking panoramic views
of us are hardwired to equate touching with intimacy, a good massage from a fresh perspective. The exhibits last day
therapist counteracts that with professionalism and by warning you is on the 13th at the Bulwagang Fernando
Armosolo (Small Galery) at the Cultural Center
before touching a semiprivate area. Skip the happy ending joke. of the Philippines
ILLUSTRATION BY (STRIP) PAUL BLOW

WorldMags.net
WorldMags.net
WorldMags.net
KNOWLEDGE TO GET YOU FITTER, FASTER AND STRONGER
ON THE BOARD
107
BOOSTING KICKS
MH ROUNDS UP THE LATEST
SHOES FOR THREE POPULAR
FITNESS GO-TOS
108
STEALTH FITNESS
A GYM THAT SPECIALIZES IN
PARKOUR AND NINJA SKILLS
106
FULL THROTTLE
WHY HIGH INTENSITY
INTERVAL TRAINING CAN BE A
GOOD ALTERNATIVE WORKOUT
LIFT
AWAY
THE
BLUES
If youve been feeling
stressed or depressed, then
you should prescribe yourself
to hoist some iron, stat.
Australian researchers have
found that an hours work at
the gym is as potent as
antidepressant medication.
After tracking men who are
following a 10-week
resistance program, they
C O M PA S S I M AG ES
discovered that depressive

feelings among participants
fell by a fifth. Another upside:
youll burn off some flab, too
as strength training also
boosts your inner fat burners.
Aint that another reason to
Photograph by
be happy?

THE FAST TRACK LEAN
WorldMags.net
Muscle up quick to
this plan
FULL-THROTTLE MUSCLE MAKER

BOOST YOUR MOBILITY AND PACK ON LEAN MASS WITH FIVE
CIRCUIT KILLER COMBO MOVES
HOW TO DO IT 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 two 1 Dumbbell Squat and Press 2 Chin-up and Knee Raise
reps per exercise during Stand with your feet shoulder-width apart and hold Grab a chin-up bar using an underhand grip, and
each successive circuit. apair of dumbbells just outside your shoulders; hang at arms length (a position known as a dead
Do a total of four circuits. keep your arms bent and palms facing each other. hang) with your legs straight. Pull your chest to
Squat, and then drive up explosively with your legs the bar, and then raise your knees to your upper
as you press the weights straight over your shoul- abs without rounding your back. Pause, and slowly
ders. Lower the weights and repeat. reverse the move to return to a dead hang.
Photograph by Getty Images

T Y L E R E N G L I S H , C . P. T . P. E . S . ,
3 Dumbbell Reverse Lunge and Curl 4 Dumbbell Batwing Row 5 Push-up and Row
Stand holding a pair of dumbbells by your sides. Hold a dumbbell in your left hand and assume a Assume a push-up position, gripping a pair of
Step backward with your right leg, lowering your staggered stance, right foot forward. Bend at your dumbbells and spreading your feet about hip-width
body until your left knee is bent 90 degrees. Curl the hips until your torso is at a 45-degree angle, and apart. Lower your chest until its a few inches off the
weights to your shoulders; then lower the weights allow the weight to hang at arms length. Row it floor, and then push back up to the starting position.
and return to the starting position. Repeat, this time to your ribs. Now raise your arm out to your side. Do Row the left dumbbell to your ribs, lower it, and
stepping back with your left leg. Thats a rep. all your reps, switch arms and legs, and repeat. repeat with the right dumbbell. Thats a rep.
By

WorldMags.net I L L U S T R AT I O N S B Y +I S M
WorldMags.net
TOOLS
PUMPED-UP KICKS
TRAINING SHOES ARE JUST LIKE YOUR WORKOUTSTHEY HAVE TO BE SPECIFIC.
MH ROAD TESTS THESE PAIRS FOR YOUR THREE POPULAR FITNESS GO-TOS
01/Adipure
Adidas
The signature shoe of
Washington Wizards
REEBOK
ZQUICK TR
guard John Wall looks
swag and playing with
Crazyquick 2
/ Basketball
them on has plenty of
upsides. Its puremotion+ 2 Gym
midsole mimics the natural
movement of your feet If youre still lifting with your running shoes, you arent getting
allowing you to plant and the stability needed to help drive your body up when doing
shuffle with ease. Its techfit deadlifts and squats. Reeboks ZQUICK TR has a low heel to
uppers have sock-like fit toe drop with a little more rubber on its outsole, and its also
while the padding on its cut low in the ankle area with a wider and more flexible
collar provides your ankles forefoot. Together, these allow you to firmly plant your feet on
much-needed support the ground with enough cushioning. It helps keep your legs
against rolling. And with stable, whether youre doing Olympic lifts or burpees.
four zones of flex for (P4,995, Reebok outlets)
motion and stability, this
pair lets your feet remain
comfy whether youre
slashing to the basket or
doing the Dougie ala Wall.
(P6,995, adidas outlets)
BROOKS
Whether youre just starting
out or been racing for years,
the Brooks Transcend can
TRANSCEND
easily conform to your gait
thanks to its super DNA
cushioning. Its sole also has
3 ideal pressure zones that
evenly distribute pressure in
Running the heel, midfoot, and
forefootminimizing 04/Nike Featuring Nikes lunarlon
sole and woven yarn
MIGS CASTRO
flyknit uppers, these
potential pain on your feet. Flyknit Lunar 2 / runners are lightweight (at
With a rounded heel that Running just 256 grams) and snug.
helps align your stride It also has ample padding
naturally, its a pair that will to cushion your feet from
finetune your stride as you hit impact. Added flywire
even the toughest, longest
Tr a n s c e n d )
cables wrap your midfoot

race routes. Whether you for even more support.
DNF or not, though, is entirely While it fits like a glove, its
up to you. (P7,995, Tobys material is breathable
C H R I S T I A N H A L I L I , (Brooks
and Runnr Outlets) keeping your feet cool as

you notch kilometers.
With its funky colors you
wont mind wearing these
A SHOE-IN FOR A BREAK-IN even when youre not
pounding the pavement.
Do you still need to prep your shoes before going all out on them?
(P7,895, Nike outlets).
With all the advancements in shoe technology, most brands claim that you dont need a
break-in periodyoure good to go right off the rack. But as with anything new, theres still
adjustments that must be made. Every shoe has a unique feel, says Chappy Callanta,
Photographs by
C.S.C.S., head coach of the 360 Fitness Club chain. He offers a simple method in getting
your feet accustomed to your fresh kicks. Just walk around wearing them for 30 minutes to
an hour just so your feet can get used to the feeling. After that, its game on!

WorldMags.net
MUSCLE GET NINJA FIT

Ninja Academy
coach Ben Joseph
Cabarroguis shares
this conditioning
JUMPING
circuit you need to
do three times a
week so youre ready
for the obstacles
JACKED
standing in your way
once you enter the
gym
1. Full Squat (10 reps
x 3 sets)
2. Calf Raise (10 reps
GET STRONGER THAN EVER x 3 sets)
3. Wall Handstand
WITH PARKOUR (Hold for 30 seconds
BY OMAR GLENN D. BELO x 3 sets)
4. Push-up or Pull-up
TAME YOUR EXPECTATIONS, ASPIRING (10 reps x 3 sets)
ninja, because you will nd no shuriken, katana,
kunai, or smoke bombs in this Ninja Academy.
And they dont even teach ninjutsu here. Its a
parkour facilitythe rst and biggest of its kind
in the country. And for the brains behind this For more details on Ninja Academy, check them out at 155 Dr. Sixto
placeall pioneers of the local parkour Antonio Avenue corner Ortigas Avenue, Pasig City. You can call
communitythis is their shot at legitimacy and them at (02) 624-2872, or visit their website, www.ninjaacademy.ph.
societal acceptance: as an art form, like
skateboarding, or at the very least an alternative
avenue for tness.
In the Philippines, [parkour] is shunned attempt for stealth (make a loud sound white, Training in parkour, you have your out-of-body
upon, says Ben Joseph Cabarroguis, one of the say, landing a jump and you do squats), and one moments, like that split second you nail a
owners and lead instructors of Ninja Academy. nally you go as quickly and quietly as you can. monkey vault when you think you can actually
He has witnessed rst hand how local traceurs Its just basic human movements really, not y. Plenty of lessons are in store for those
are stigmatized as criminals in training. A guy parkour techniques, Cabarroguis claries. True willing to try this tness route. But for
doing pull-ups in the gym and its okay, but if enough, beginners are asked to jump, hang, Cabarroguis, this parkour principle is the most
[hes doing pull-ups on a wall, hes akyat-bahay. skip, run, bound, swinga.k.a the fun stuff. It important: To be strong is to be useful, he
Inspired by the success of the show doesnt feel like your usual circuit training as asserts. People go to gyms to work out, and if
American Ninja Warrior, Ninja Academy set up youre doing it. Then again, it works your body you tell them to jump a gap, for example, what
shop this year offering not just an indoor as any workout should. do they have to show for their big muscles?
parkour facility, but also parkour circuit You have your cardio and your indirect This is functional tness at the most literal
trainingor gauntlet classes as they call it. straining because you do it a couple of times, leveljumping gaps, climbing walls with ease,
Obstacle courses are designed, depending on [but] its the mental challenges that you come building a body ready for disaster. While you
participants tness and skill level, and youre back for, says Cabarroguis. Parkour is more wont be called a true ninja in this academy, you
asked to go through it four times: an initial try, a mental. It shows that your body is capable of will still end up with true strength, and theres no
time trial (nish as fast as you can), a third amazing things. better prize than that.
BASIC TRACEUR TRICKS Nail two of the most basic parkour moves before you even think about attempting the
fancy stuff you see on YouTube
Precision Jump Monkey Vault

Stand on one block facing the block you want to land on. Do a semi-squat and Take 1 to 2 steps forward before initiating your jump. Place your hands on top of
jump toward the landing point. Throw your hands forward if your want to cover the obstacle and simultaneously push yourself up and jump while tucking your
more distance, or up if you want to jump higher. While in midair, tuck your knees knees to your chest. Hold the tuck until you get over the obstacle. Once you see
toward your chest for more air time. As soon as youre near your landing spot, the landing, extend your leg and land on the balls of your feet.
extend your legs and land on the balls of your feet in a semi-squat position.

WorldMags.net PH OTO G R A PH S BY C H R I S T I A N H A L I L I
WorldMags.net
FITNESS
ONE HIIT WONDER
SHORT AND SWEET AND WITH RESULTS TO BOOT, REGULAR HIGH-INTENSITY
INTERVAL TRAINING WILL INCH YOU CLOSER TO YOUR STRONGEST BODY
BUT ONLY IF YOU UNDERSTAND HOW IT REALLY WORKS
BY FERDINAND MANABAT
HIGH-INTENSITY INTERVAL TRAINING

(HIIT) IS fast becoming the choice
workout of busy folks. Step inside any gym
and youll likely see a variation of it being
offered to clients. And with the promise of
burning more calories in less time, HIIT
certainly is appealing. But dont let that
fool youits one killer workout.
Whether youre doing a 4-minute
version or a half-hour session, you
alternate between high- and low-intensity
moves, the latter serving as the active-
recovery part of the workout. HIIT is
exible enough to be nished in any
number of rounds or sets for your targeted
time. While that sounds easy enough, what
makes it challenging is the anaerobic
cardiovascular conditioning you must
endure in the process.
In the article High Intensity Interval
Training: Best Cardio to Burn Fat for
BuiltLean.com, tness blogger and trainer
Marc Perry, C.S.C.S., C.P.T., writes that
N AT H A N B I G G S
during the high-intensity set, your heart
rate should be at 70 to 85 percent of your
maximum. You should only be able to utter
a word (like help) in between gasps for
air. During the lower-intensity phase, you
should be working down to 60 to 65
Model:
percent of your maximum heart rate. At
this point, you should be able to say short
GOLDS GY M TIMOG ,
sentences (like are we done yet?) with
some effort.
Because youre only slightly lowering
your heart rate enough to recover and not
actually resting in between sets, you
maximize the calories you burn during
exercise. But the bigger upside is how
much more your body continues to torch
Shot on location at
after, thanks to excess post-exercise

oxygen consumption (EPOC). Given the
intense anaerobic nature of HIIT workouts,
the body needs more oxygen to power
recovery and replenishment. During this
MIGS CASTRO
state, your bodys metabolism is elevated

and burns calories from your fat stores,
which bodes well for those pesky
love handles.
Since the number of calories from fat
Photographs by
DOIN HIIT RIGHT

used in EPOC is the direct result of the
Train with intervals,
push your limits
anaerobic system work done during HIIT,
the amount of fat you torch would depend

WorldMags.net
on how much effort youve put in. So if you
push yourself each time during the high-
intensity phase, you can certainly increase
THE MH HIIT WORKOUT

your caloric burn regardless of the total
duration of your session. Theres no strict
format for how much time you should spend
for the higher- and lower-intensity exercises.
The easiest and the most commonly used Designed for overall conditioning, this HIIT plan combines
work-to-active-rest ratio is 2 to 1 (see the MH
HIIT Workout for a sample plan). Another plus?
bodyweight moves and exercises with simple equipment. It
will increase your heart rate as you build muscle and FITNESS
Unlike steady-state cardio, you dont need strength all over. Youll sweat buckets in just 30 minutes.
much space and you can do pretty much
any bodyweight or resistance exercise for
the intervals.
DIRECTIONS:
HIIT also stands to benet those who are
After a thorough warmup, perform each pair of moves as follows: Do Exercise
trying to bulk up. Compared to long sessions
A for 60 seconds, going as hard as you can, followed by Exercise B for 30
of steady-state cardio, which can start burning
seconds for less effort. Do all eight moves as shown in pairs and in sequence
muscle when severe glycogen depletion for five rounds to complete. Remember to work within your fitness level and
occurs, you wont have such problems doing stop if it gets too intense for you.
HIIT even if the sessions are just as taxing. You
dont just retain your mass, you can even add
to it by increasing your calorie intake.
But as with most tness activities,
moderation is key to keep HIIT working for
you. Two to three sessions a week is enough
to get the desired results in fat loss. If you do
too much, your body will adapt, making the
workouts less effective. As your system adapts
to the high-intensity part of HIIT, it will start
going to your aerobic system for fuel because
your body feels its not as intense anymore,
says Jeremy Strom, president of Fitness
Beyond Borders and tness consultant for
Golds Gym Philippines. If youre trying to lose
weight, this means the fat burning goes down,
while if youre trying to retain mass, it may
take some off your bulk.
Variety, then, is crucial in keeping HIIT
plateau at bay. We can prevent our body from
adapting to an HIIT program either by
changing the exercise lineup or bringing up
the challenge level of the program, Strom
prescribes. HIIT can be safely done even
more than three times a week as long as
movement patterns in the exercises and
exercise lineups are varied.
With the right variations and frequency, you Pair 1
can maximize the effects of doing HIIT. Just A. Jump-Squats
remember to work within your tness level, Stand with your feet hip-width apart. Lower yourself by bending your knees and pushing your
and dont push yourself too hard off the bat. In hips back until your thighs are parallel to the floor. From here, jump in place as high as you can
a McMaster University study in Canada while swinging your arms up and driving your knees toward your chest. Land softly on your toes
reseachers found that interval training doesnt back in the squat position. Your core should be engage throughout the move. Keep going as fast
have to be all out to be effective. So focus as you can sustain it for 60 seconds.
then on pushing within your tness capacity.
Do it correctly and youll be killing the killer
workout in no time.
B. Spiderman Push-ups
THE COACH Assume the push-up position, keeping your arms straight and your back forming a straight line
Ferdinand Manabat is a personal trainer certified by from your shoulders to your heels. Lower your body to the floor by bending your elbows until your
the Aerobics and Fitness Association of America.
chest is close to the floor. As youre doing this, lift your left leg and drive your left knee toward your
Hes also a master trainer for Rip:60. He trains
clients at the numerous branches of Golds Gym left elbow as you turn your shoulders to the left. Go back to the starting position and do the same
and at FTX Gym in Makati. on your right side.

WorldMags.net
WorldMags.net
FITNESS
B. Inverted Row
Do this exercise on a squat rack, smith machine, or using a
Pair 2 suspension trainer. Assume the reverse plank position, holding
A. Double Butt-Kick Jump the horizontal bar or suspension handles with your arms straight,
Stand with your feet hip-width apart and do a semi-squat by bending your knees and pushing your weight resting on your heels, and your core contracted. Pull
your hips back. From here, jump up as high as you can, and in midair, curl both your legs back yourself up toward the bar by squeezing your shoulder blades
until your heels are close to your butt. Quickly uncurl your legs and land softly on your toes in a together and bending your arms until your chest touches the bar
semi-squat position. or handles. Slowly go back to the starting position.
Pair 3
A. Single-Leg Medicine-Ball Slam B. Curtsy Lunge with Dumbbell Shoulder Press
Stand holding a medicine ball above your head. Lift your left foot Stand with your feet shoulder-width apart, holding a dumbbell on each hand above your
off the ground, forcefully throw the ball to the floor, and catch it shoulders with your elbows close to your body. Step your right leg back toward your left side
as it bounces back. As you do this, raise your left leg up. and lower both legs by bending both knees. As you return to the starting position,
Remember to keep your back straight throughout the move. Do simultaneously press the dumbbells up above your head. Do the same sequence, this time
this for 30 seconds then switch sides with your right leg raised doing the lunge with your left leg.
off the floor for the next 30 seconds.
Pair 4 B. Bicep Curl with Anterior Reach on One Leg

A. Reverse Crunch with Forward Rock Stand holding a dumbbell on each hand with your arms straight
Get Up, and Medicine-Ball Toss by your sides. Curl the weights up to your chest, then lower them.
Lie on the floor, holding a medicine ball on your chest with your knees bent at a 90-degree As you lower the weights, bend at your waist while raising your left
angle. Raise your hips off the floor, driving your knees toward your chest while extending your leg until it is parallel to the floor. Bring the dumbbells as close to
arms above you. In a single rocking motion, bring your hips back to the floor, plant both feet the floor as possible. Keep your back straight and your core
evenly on the ground, then quickly stand up and toss the medicine ball upward. Reverse the contracted throughout the move. Go back to the starting position,
motion and do it again. If the move is too tough, start first without the medicine ball. curl the weight, and do the same sequence on your right side.

WorldMags.net Game Master: Saan binaril si Dr. Jose between-father-and-leader-of my-people
One
P. Rizal? Ang clue nagsisimula ito sa B thing convincingly.
(Bagumbayan).
Student: Sa back? GAME OF THRONES PETYR BAELISH PLAYED BY
Game Master: O sige, maari rin ito magsimula JOEL TORRE
Last
sa letter L (Luneta). Torre plays heroes good, anti-heroes great,
Student: Sa likod? and villains even better. Baelish is one
Game Master: Hindi. Ang lugar na ito ay conniving mofo while Mr. Torre can do no
kinikilala rin sa modern name na RP. wrong. Hell, he can even play Khal Drogo and
Thing
Student: Sa rear part! would probably kill it.

Why we dont mind it today: Were talking
about the original castnone of this reboot BREAKING BADS JESSE PINKMAN PLAYED BY
nonsense. The Ogie-Bitoy-Gelli-Carmina-Earl JOEM BASCON
chemistry had you forgetting you were in A staple in the indie scene rmament, hell
massive debt and had bills to pay. play victim-of-the-circumstances Pinkman
WHEN NON-SENSE MAKES like a seasoned pianist playing Mary Had a
COMMON SENSE Little Lamb.
E D I T E D B Y T H E M H S TA F F Foreign Shows We Would
Do (A Version Of) Thatll
Blow MindsMaybe And Finally
WHY TV SOAPS ON INFIDELITY AND ADULTERY
WALKING DEADS RICK GRIMES PLAYED BY HAVE BECOME SO INSANELY RELEVANT
IAN VENERACION THESE DAYS?
The dudes has action star still written all Because its all over your IG, FB, and Twitter.
over him and range to pull off that brooding And cryptic posts are never really cryptic.
Boob Tube post-apocalyptic vibe Andrew Lincoln made

famous. Today, hes got the soap daddy
roles down pat too, so he can do Ricks torn-
Whether its your friends or friend of a
friends, you follow the play-by-play on your
wall like the livestream of an NBA nals game.
Dreams
Pinoys just love parking their behinds
in front of a set, gluing their eyes to
whatevers on. Sure, there are some
shows we wished never saw the light
of day, but hey, you cant hate on the
Pinoy viewers penchant for the
melodramatic (read: we were all
guilty of following a telenova, at least
once in our lives). But say you were a
network head, how different would
you do things? Heres our version of
taking over the airwaves
Sitcoms We Wished Were

Still On Air:
PALIBHASA LALAKE (1987-1998)
Why we cant let go: Nothing would get your
blood, adrenaline, and excitement pumping
faster than its opening credits. Soon as you
heard the gang chorus of Hagibiss Katawan,
you knew you were in for an evening of
sitcom smoove. Next day scene: you and your
classmates discussing Ricky and the boys
zany antics and hilarious sexual innuendo
during class.
Why we dont mind it today: The dose of
medicinal laughter would help us get through
a weeks work.
TROPANG TRUMPO (1994-1999) Nothing was

touching Tropang Trumpo back then. They
had the Pinoys funny bone in a chokehold
tighter than a Presidential security lockdown.
Battle of the Brainless was absurd as can
bea spoof of classic Philippine quiz show
had the student competitors throwing the
stupidest answers to easy general info
questionsbut it really never lost its charm.

WorldMags.net I L LU ST R AT I O N BY A N J JAV I E R
WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
ph
WorldMags.net

Men S Health Philippines July 2014

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

Men S Health Philippines July 2014

Hochgeladen von

Copyright:

Verfügbare Formate

UNLEASH YOUR INNER NINJA! Total Body Workout on P.

WILD+ KNOCK OUT

T FOODS IMATE GUIDE TO N U TR IT IO N

GKE HA THIS EX-MARINE

38 PALEN JULY 2014

YOU, VERSION 2.0

UPGRADES, P.52 FACEBOOK.COM/MENSHEALTHPHILIPPINES

No time to train? Shell let you in on Know the real

6 JULY 2014 | facebook.com/menshealthphilippines

108 Unleash Your Inner Ninja

Sex & Relationships

12 FROM THE 16 ASK MENS HEALTH 39 MH FOCUS 112 TV Takeover

8 JULY 2014 | facebook.com/menshealthphilippines

The Worlds Largest Mens Magazine

Maiza Mueco Glenda Gil

EVENTS MARKETING DISTRIBUTORS SPECIALIST- GUATEMALA

10 JULY 2014 | facebook.com/menshealthphilippines

P. Murali Doraiswamy, M. D.,

12 JULY 2014 | facebook.com/menshealthphilippines

Our Advisory Board

14 JULY 2014 | facebook.com/menshealthphilippines

LIFES QUESTIONS, ANSWERED

STOP DREAMING AND START DOING

FACE CHALLENGES HEAD ON

BE IN IT FOR THE LONG HAUL

The Fire by The

Skimming through Marketing. More follow the Ace Metallica and

Next Month in Mens Health!

With the rise of global warming, more and more

WorldMags.net facebook.com/menshealthphilippines | JULY 2014 21

22 JULY 2014 | facebook.com/menshealthphilippines

TO MAKE YOU FEEL

SO YOU KNOW YOU

SO YOU DONT FEEL

YOU EXPECT HER

TO MAKE SEX MORE

SHES AFRAID SHE

SHE ISNT ENJOYING

stimulation more likely. be confident, man!

24 JULY 2014 | facebook.com/menshealthphilippines

Breakfast That Serves You Lorenza Colzato, Ph.D.,

Fruit for More Zs

Prop st yling by Angela Campos/Stockland Mar tel

racket makes contact For up-to-the-

28 JULY 2014 | facebook.com/menshealthphilippines

ALERTS! WEIGHT LOSS

from Finland shows that

30 JULY 2014 | facebook.com/menshealthphilippines

FORGE A BATTLE-READY BODY

34 JULY 2014 | facebook.com/menshealthphilippines

used to be a Marine sniper. You imagine a granite-faced,

WorldMags.net facebook.com/menshealthphilippines | JULY 2014 35

A. BARBELL CLEANS B. SUSPENSION CHEST PRESS

C. BARBELL FRONT SQUAT TO PRESS D. MEDICINE-BALL SLAMS

DONT BE A MAD MAN

WorldMags.net facebook.com/menshealthphilippines | JULY 2014 39

handle. Hike the

40 JULY 2014 | facebook.com/menshealthphilippines

WorldMags.net facebook.com/menshealthphilippines | JULY 2014 41

health UNLEASH ANGER

42 JULY 2014 | facebook.com/menshealthphilippines

weight loss is packed with beneficial mono-unsaturated fat and

YOUVE SEEN THE SHOCKING transformation one too