The Body Issue 2017

AUGUST 2017

FEATURING JOE MANGANIELLO/CONOR MCGREGOR/MAX WHITLOCK/RIO FERDINAND

08
AUGUST 2017 £3.99
9 771356 74
43132

RIPPED
RIGHT LAST MINUTE TIPS
SMOKE BODY FAT! A HEALTHY GOURMET’S GUIDE TO REAL BBQ P22

NOW
FOR 6-PACK ABS!
MAKE
Fight Flab &Win
Trade Secrets
STRESS
For Big Muscle WORK!
(Then Make It Pay)

THE BEST
GYM PILLS
FOR MEN p33

TRICKS TO GET
BEACH READY!
FORGE
AN IRON BURN
HEART FAT
Ensure The Beat Goes On

REWIND YOUR
FAST
By Getting More Sun
BODY CLOCK p50
“I’M IN BETTER SHAPE THAN EVER”
JOE MANGANIELLO, ACTOR, 40
08/17 THE BODY ISSUE

NUTRITION MUSCLE MIND

P22 BARBECUE BODY FAT P21 PRESSED FOR TIME P47 RAY OF THINKING
Our slow-smoked recipes serve up slabs of Use this all-in-one move to build a beach- Some lunchtime sun can halve your risk of
tender protein, basted in fat-torching sauce ready body when the clock is ticking... early mental decline. Pass the SPF, please

P34 THE BRIGHT SIDES P105 PASS THE BAR P53 RIO, BRAVO
And to go with that meat, we have four veg Perfect the pull-up, finally, with form tips How Ferdinand used fitness to work though
sides with forkfuls of flavoursome benefits and tricks to take you from zero to hero some of life’s toughest emotional issues

P101 SAY ADIOS TO DOMS P110 FRESH GAINS P84 HEART OF THE MATTER
How to Mex up your morning eggs for 43g The affordable training kit you need to get Your brain and heart health are inexorably
of protein in seven minutes. Arriba, arriba! cut in the comfort of your own back garden linked. Here’s how to get smart about both

CARDIO HEALTH STYLE

P37 HUNGRY FOR VICTORY P25 STRESS TO IMPRESS P90 TINTED LOVE
Why intermittent fasting could be the best Ignore the zen zealots: applying a little Find a pair of shades that reflect your style
way to fuel your race-day endeavours pressure can forge a higher performance with our edit of summer’s sharpest glasses

P48 WE SWEAR, IT WORKS P27 GOLDEN RULES P116 SKIN TRANSIT

A few choice curse words can provide you Bathe in sunlight’s health-boosting benefits Our carry-on friendly travel kit will keep
with an indecent power boost. Give it a spin while scorching your risk of skin damage your skin cool, hair soft – and luggage light

P70 YOUR GRAND TOUR P50 REWIND YOUR BODY CLOCK P129 TOO COOL FOR POOL
Elevate your holiday fitness ambitions with How a small tweak to your fitness regimen Terry towelling is on-trend, but is it worth
scenic routes from the UK’s best cyclists can bulk up your lifespan by seven years absorbing into your summer wardrobe?

6 MEN’S HEALTH MENSHEALTH.CO.UK

 IN THIS ISSUE
NEW WAYS TO UPCYCLE YOUR LIFE THIS SUMMER
ON THE COVER
P19 BURN FAT FASTER
How a little morning sunlight
can scorch stubborn belly fat

P33 THE BEST GYM PILLS The

Body
MH uncaps the latest science
to add power to your gym plan

P38 RIPPED RIGHT NOW

Issue
Take on the CrossFit-inspired
workout that helped actor Joe
Manganiello build XXL muscle

2017
P53 THE BODY ISSUE
Eight diverse athletes share
the key to their elite physiques

P131 GET BEACH READY

From hot-weather training to
smart tanning, our guide will
amp up your seaside outings

PHOTOGRAPHY PATRIK GIARDINO

STYLING NEIL RODGERS
GROOMING DIANA SCHMIDTKE
CLOTHING NIKE
GUTTER CREDIT

MENSHEALTH.CO.UK MEN’S HEALTH 7

THE EXPERT PANEL TOBY WISEMAN
EDITOR

YOUR SUMMER FORECAST IS LOOKING BRIGHT, THANKS TO THE DEPUTY EDITOR CREATIVE DIRECTOR PHOTO DIRECTOR

BEACONS OF KNOWLEDGE BURNING UP

U THIS MONTH’S ISSUE DAVID MORTON DECLAN FAHY VICI CAVE
STYLE DIRECTOR PRODUCTION EDITOR DIGITAL DIRECTOR
ERIC DOWN SCARLETT WRENCH ED VANSTONE

WORKFLOW DIRECTOR EDITORIAL BUSINESS MANAGER ART DIRECTOR

KRIS PACE RACHAEL CLARK TOM PLUMSTEAD

CCOMMISSIONING EDITOR (PRINT & DIGITAL) ASSOCIATE EDITOR (STYLE)

TED LANE MATT HAMBLY

FEATURES EDITOR SENIOR DESIGNER PICTURE EDITOR

TOM WARD JESSICA WEBB FRANKIE HILL
STYLE ASSISTANT SUBEDITOR JUNIOR FITNESS EDITOR
RRICCARDO CHIUDIONI AARON TOUMAZOU MICHAEL JENNINGS
LIFTING THE LOAD BURN NOTICE SOU
SOUTHERN CHARMSS
RIO FERDINAND DR WALAYAT HUSSAIN RICHARD TURNER
U AASSISTANT DIGITAL EDITOR DIGITAL EDITOR ASSISTANT DIGITAL EDITOR
The ex-footballer and star Make more of your timee in Restaurateur
est u teu and d meat
e t ED COOPER ROBERT HICKS MATT EVANS
of our Body Issue feature the sun. Skincare expert magnate Turner gives you
tells MH how working out Hussain shares his golden a recipe for all-American
helped him push through rules for taking the sting B that won’t send your
BBQ
out of your vit D hit p27
GROUP PUBLISHING DIRECTOR ALUN WILLIAMS
life’s biggest trials p53 fiiitness up
p in smoke p22
ACTING SALES DIRECTOR MATT DOWNS
BRAND DIRECTOR ALEX BEESON
FASHION MANAGER TOM SPRATT
ACCOUNT MANAGER NATASHA BAILEY
ACCOUNT MANAGER CHLOE LUFF
GROUP CREATIVE PARTNERSHIPS DIRECTOR ANDREA SULLIVAN
PARTNERSHIPS DIRECTOR MADELINE WHITE
SENIOR PARTNERSHIPS EXECUTIVE JASON MILTON-BARKER
CREATIVE PARTNERSHIPS ART DIRECTOR BEN BRILEY
ART EDITOR AOIFE KAVANAGH
PROJECT MANAGER FEDERICA ALECCE-HAGGO
PROJECT EXECUTIVE MEGAN BLACKBURN
PRODUCTION MANAGER ROGER BILSLAND
RIDES OF YOUR LIFE BEST OF THE
THE STRESS SQ
SQUADRON GOALS HEAD OF MARKETING JANE SHACKLETON
ADAM DUGGLEBY PROF IAN ROBERTSON VINCENT CIOLINO MARKETING AND EVENTS EXECUTIVE MEG STEPHENSON
Keen to take your training If the zen-life isn’t working Military man turned PT PRODUCT DEVELOPMENT MANAGER MARK PEACOCK
to new heights? The Team for you, don’t sweat it. Our Ciolino gives you a two- DIRECTOR OF COMMUNICATIONS LISA QUINN
GB cyclist lets you in on his psychologist says learning man HIIT circuit that will HEAD OF LEGAL AIMEE NISBET
favourite route for a scenic to thrive on pressure is key test your mettle against CHIEF DIGITAL OFFICER PAUL CASSAR
cardio upgrade p70 for peak performance p25 your spotter’s p106 MARKETING AND CIRCULATION DIRECTOR REID HOLLAND
CHIEF REVENUE OFFICER DUNCAN CHATER
CHIEF OPERATIONS DIRECTION CLARE GORMAN
THIS ISSUE IS BROUGHT TO YOU BY…
CEO, HEARST MAGAZINES UK
12 PERSONAL TRAINERS 4 MASTER BARBERS JAMES WILDMAN
8 PRO ATHLETES 4 NUTRITIONISTS
HEARST-RODALE JOINT BOARD OF DIRECTORS
7 STYLE AUTHORITIES 2 CARDIOLOGISTS PRESIDENT AND CEO, HEARST MAGAZINES INTERNATIONAL
JAMES WILDMAN
6 UNIVERSITY PROFESSORS 1 CLINICAL PSYCHOLOGIST
CHIEF OPERATING OFFICER, HEARST MAGAZINES UK
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EXECUTIVE VICE PRESIDENT, RODALE INTERNATIONAL
5 CYCLING TRAILBLAZERS 1 MOUNTAINEER
PAUL MCGINLEY
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61 EXPERTS
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8 MEN’S HEALTH MENSHEALTH.CO.UK


PAGE
27
Use our hot tips to
bask in sunlight’s
life-extending
benefits, while
cooling off your
risk of damage
84
PAGE
Your heart and mind are
more closely connected
than you realise. Here’s
the thinking man’s guide
to safeguarding both
53
PAGE
Eight athletes from diverse
disciplines who will inspire
your own athletic endeavours
REBUILD YOUR BODY IN
WEEKS WITH A FREE TRIAL OF
OUR NEW TRAINING SYSTEM
PHOTOGRAPHY: ALAMY
MENSHEALTH.CO.UK
EDITOR’S LETTER
IF YOUR GOALS SEEM OUT OF REACH, WE HAVE A PLAN...
PAGE
MH visits the revolution-
ravaged equatorial island that
has emerged as a surf Eden
D 
on’t I know you? I’m sure I do.
Let’s see. You eat healthily
enough. But only from Monday
through to Thursday, by which
point your lack of work-life
balance has leached your willpower dry.
You train hard enough. But only twice
a week, rather than the four sessions you
vow you’ll tackle every Sunday evening,
because drinks happen and family
happens and stuff gets in the way. You’re
in decent shape, just not great shape.
Your weight hovers at perhaps a kilo or
so more than you’d like, but you’re not
sure how to break the mould. You tend to
have good weeks followed by bad weeks
and sometimes you just wish you could
take back control.
Am I right? Right. Now allow me to
introduce Ross Edgley. He’s a man with
a plan. Specifically, Primal 9: the plan
you need in your life. You may have seen
him on Facebook or Instagram. He does
things like completing Olympic triathlons
carrying 45kg trees, or pulling 1400kg
cars for 26.2 miles. Both his athletic
achievements and his physique are
positively herculean. But what we like
most about Ross is that his approach
to fitness is refreshingly simple. In fact,
76
118
PAGE
Cast off from the
tourist hot spots
with our edit of the
best beaches for
discerning tastes
PAGE Enjoying your
fitness al fresco
47
this summer
can refresh your
mind as much
as your muscles
the foundation of his training is an honest
exercise regime using primal movement
patterns with minimal equipment. He’s
never been one for overcomplicated,
pseudoscientific guff, and neither have
we. That’s why we became partners.
Together we created the Primal 9
training plan, to provide busy, aspirational
men with all the workouts, nutrition
principles and real-time support they
need to regain their personal best. Head
to the Apple or Google Play stores and
search ‘Primal 9’ to download the app,
then try the first week of this revolutionary
new plan for free. If you like it, then you
can invest the price of a single PT
session to unlock the entire nine-week
programme, including workouts, tailored
recipes and online coaching.
Whether you’re a gym veteran of
countless years, or a fitness-class
newbie, through a combination of simple,
fun and varied workouts using very little
equipment, Primal 9 will help you build
muscle, torch fat, and become fitter than
you’ve ever been before. Go on, sign up.
It’ll be the best thing you do today.
TOBY WISEMAN
BSME EDITOR OF THE YEAR
MEN’S HEALTH 11
 ASK MH
FOR A QUICK FIX, TAKE A LEAF OUT OF OUR BOOK
THE BIG
QUESTION

Q
I HIT THE BEACH IN JUST
ONE WEEK! IS IT TOO LATE
TO THINK ABOUT ABS?
WILLIAM, HORSHAM

That’s a rather leading question you’ve

asked there, William. If you have a lot to
lose, admittedly you’re cutting it fine –
but we’re not giving you a free pass. At
this late hour, your best bet is to focus
on eliminating water retention. While
we're normally strong proponents of
carbs, a few days (and we mean a few
days only) of deprivation will help you
on your way to a shrink-wrapped torso,
says PT James Alexander-Ellis. “Start
basing your meals around protein and
leafy greens, but make sure you add
salt,” he advises. “The kidneys excrete
more sodium with a low carb intake.”
You’ll also want to up your water intake
to three or four litres a day: “This flushes
excess fluid from the body, reducing
bloating.” As for your workouts, your
WORDS: SCARLETT WRENCH | PHOTOGRAPHY: PETER CROWTHER; PAVEL DORNAK AT HEARST STUDIOS

buzz-term here is ‘carb depletion’. This

is the kind of training bodybuilders do
pre-show, essentially burning out their
glycogen stores. To shed that padding
around your middle, Alexander-Ellis
suggests high reps of bodyweight
moves like burpees, dips and squats,
supersetting body parts so no second
is squandered. Then follow up with a
few sprint intervals to drop that excess
baggage just in time for take-off. PRUNE YOUR DIET
TO GIVE YOUR 6-PACK
THE GREEN LIGHT

MENSHEALTH.CO.UK MEN’S HEALTH 13

 ASK MH
COOL SOLUTIONS TO INFLAMMATORY PROBLEMS
DOES IT
WORK?
AM I
Q I’VE READ THAT VIBRATION
TRAINING IS AS GOOD AS THE NORMAL?
TREADMILL. WISHFUL THINKING?
ADRIAN, DEVON
From headlines hailing miracle drugs to
gimmicky gadgets that do your training
for you, one might suppose that the
sports science community is engaged in
Q
I’M 45 AND SUPER
a tireless quest to do away with honest
workouts altogether. The trouble is, they
FIT BUT I STILL HAVE
don’t always get it right.
Vibration plates work by increasing
SPOTS. WHAT’S UP?
TONY, BIRMINGHAM
the frequency of muscle contractions.
In a study published in Endocrinology, Having foregone the advantages of
obese mice subjected to 20 minutes of a resilient teenage body (the ability
intense vibration saw similar results to
those given 45 minutes on the treadmill. to consume eight pints of lager and
But you, Adrian, are not an obese a cheap pizza without suffering
mouse. What’s more, the study authors an existential crisis on Sunday, for
don’t even believe healthier mice would
see similar benefits – let alone hardy example) it seems unfair that this
humans such as yourself. So, by all throwback should resurface. But,
means, work the plate into your regimen; presuming you’re not still living off
the added oscillation will intensify your
press-ups and squats. But as a sub-in for the student diet, there’s a likely
cardio? In short: you can’t shake it off. lesser known offender causing your
breakouts: whey protein has been
Q DO I REALLY NEED TO COOL
DOWN AFTER MY WORKOUT?
FINLAY, MAIDENHEAD
linked to acne by both Brazil’s
Federal University of Paraíba and
dermatologists in New York. And
When your day’s workload looms large,
a gentle spin on the bike to cool down while the exact mechanisms at
after a morning session can seem like work are unclear, the hormone
wasted time. And you’d be right: this IGF-1 has been posited as a culprit.
training bookend is past its shelf life.
“There’s no scientific evidence that the So try swapping it out for plant
traditional cool-down aids recovery,” proteins to see if your symptoms
says Ashley Capewell, fitness coach at alter – after all, they’ve proven just
Performance Ground. “The body will
always regulate back to a steady state. as effective for muscle growth and
A proper warm-up is more important.” repair. Use our guide to save face.
So how best to precede? Capewell
recommends an acronymic structure
known as RAMP: Raise, Activate, Mobilise
and Potentiate. Kill two birds with one
WHEY UP THE ALTERNATIVES Three non-dairy powders with a spotless rep
stone by raising your temperature and HEMP IS AT HAND RICE TO THE FINISH GIVE PEAS A CHANCE
activating your muscles with bodyweight Cast aside any hipster While rice protein Pea protein (which, we
moves such as lunges and press-ups, preconceptions. With lacks certain amino hasten to add, tastes
followed by mobilisation stretches that a grainy texture and acids found in whey nothing like your
nutty flavour, hemp (we’d advise against chippy’s side dish)
take your joints through their full range protein packs the full spectrum making it your central source of also provides all of the essential
of motion. Potentiating means building of amino acids. Its USP, however, the macronutrient), it does spoon amino acids. Compared to whey,
up intensity, and it can be as simple as is its omega fats for heart, joint out fibre and B vits. Plus it tastes pea is lower in the BCAAs that
progressively loading the weight on your and brain health. Because life is pretty neutral, so won’t mess with prevent muscle wastage, but is
about more than just bulking, bro. your favourite smoothie recipe. rich in workout-powering arginine.
barbell. You may lose five minutes in bed,
but your physique will be better for it.

14 MEN’S HEALTH MENSHEALTH.CO.UK

 EDITED BY TED LANE

18
THE FA
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PAGE 37
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13
CHILL OUT
FOR SWEET
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PAGE 31

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PAGE 19 PAGE
G 25

MENSHEALTH.CO.UK MEN’S HEALTH 17

 011
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STARTERS A

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OSS
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08/17

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T
VITA COCO WATER
FOOD STYLIST: MATTHEW FORD AT HERS AGENCY | STYLIST’S ASSISTANT: LOLA MILNE

he Hollywood stars who grace with the curtains open, you’ll be

Sure, it’s better Downing two
our covers may differ in their exposed to more early morning light, than a coke, but glasses before
approaches to fitness – but which lowers levels of the sleep
WORDS: ED COOPER | PHOTOGRAPHY: PAVEL DORNAK AT HEARST STUDIOS

each 250ml glass a meal will boost

if there’s one point on which hormone melatonin in your blood. of coconut water your metabolic
they all agree, it’s the benefits of rising This hormonal change shifts your still packs 12g of rate by 30%, says
sugar. Not exactly Obesity journal,
early. The Rock rarely hits snooze circadian rhythm forward, helping beach ready. to burn more fat.
past 4am. And Mark Wahlberg runs you to wake earlier, naturally.
through a round of golf long before Combine this with Appalachian State
the rest of us have opened our bleary Uni research, which found archetypal
eyes. But while you may aspire to their
wages more than their wake-up calls,
‘rise and grinders’ – those hitting PBs at
7am – power down easier and produce SAUSAGES
 BACON

a new study in the journal Obesity more growth hormone, and it’s clear Unlike butcher’s Kyoto University
suggests this could be your simplest this is a very bright idea. Might we bangers, store- found the nutrient
bought sausages coenzyme Q10
route to a dream body come true. suggest a venti americano on day one? can pack just 70% in your rashers
In their research, Finnish scientists meat – leaving could double
found that (smugly) self-identifying plenty of room fat-burn during
for lardy fillers. your workouts.

MENSHEALTH.CO.UK MEN’S HEALTH 19

 033
PRESS TO
I
IMPRESSS
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OOVERHEADS
& PROFITT A
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FOR FAST RESULTS
Fusing serious upper-body muscle
D O IT
DROP
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o t
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y and dropp it on
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YOU’LL
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GAIN
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m byy
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03 ALL DAY
ALL-DAY
MODEL: CHRISTOPHER WHITLOW AT ANDI PETERS’ MODELS | SHORTS NIKE AT MRPORTER.COM, TRAINERS STORE.NIKE.COM

streength.
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WORDS: MICHAEL JENNINGS | PHOTOGRAPHY: PHILIP HAYNES | STYLING: ABENA OFEI | GROOMING: SUSANA MOTA

beaach-ready muscle while boo osting

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MEN
M NSHEALTH.CO.UK
MENS
NS CO UK M ’S HEALTH 21
MEN’S
A MOUTHFUL OF SOUTH
A sticky-fingered encounter er with
a plate of ribs needn’t be a n
nutritionall
sin. “Authentic barbecue fl flavour doesn’t
come from slathering mea at with sugary,
high-calorie sauces,” say ys Richard
h d
Turner, the man behind d Pitt Cue andd
high-class butchers Turrner & George.
“Choose quality cuts andnd you can relyl
on the flavour of the meat
m itself.” Follow
his cue and your tasteb
ebuds will benefit
as much as your ab bs. Amen to that.
h

A BABY BACK
B RIBSS
Taken from thee top of a hog’s
g ribcage g
between the spine
s d the
and h spare ribs,
b
these loin rib
bs are ppacked with the
antioxidant sselenium.
l A 100g portion
will provide 46% of your recommended BE HOT
O
daily dose, which
wh h boosts
b immunity as TO TROT
well as sup
pporting g thyroid function.. Once you’ve
O ’ e geared d up with h
B BEEEF SHORT a proper lloww and d slow
l smoker
k
S O RIBSS
‘Flanken’’ ribs are cut across the bone,, (Razzo Red d Bullet
ll Smoker k £359
so thin cross-sections
c oss sect o s remain
e e ch
in each bbqland.co
bb l d o o.uk),
k) don’t let your claim m
piece. These
Thhese
ese are the only non-porcine
non porcine to authentic city turn to ashes
authenticity ashes. “Cheap
“Chea
Chea ap
cut to mmakek Turner’s shopping
h l
list. briquettes frrom the local petrol stat ation
at
Beef iss hhigh
g in zinc (crucial for protein
syntheeesis),) iron ((to b ld red
build d bl
blood d forecourt
f are covered with accelera rant,”
ra
cells)) and power-boosting g creatine. says Turner.. ““That
h helps
h l them h bur
b rn,
r
but also
a so mak kes food
akes ood taste of o cchem
emmicals.
ca s.
C PORK
O SSHOULDER
O R Better to usee llump charcoal
h l with chunks
c
h ch k
Sloww-cooked in a smoker,, the combo
off real woodd.” He recommends hickory
d h
of m
muscle, connective tissue and ffat
in this
t cut makes it perfectly suited to woodchips
w f a traditional US fl
for flavour
coooking
k proper pulled ll d porkk or ‘Carolina
l (£4.59
( wow
wbbq.co.uk).
wbb k) When n basting
c With a hefty 20g of protein per
cue’. or applying
l marinades,
m d cleanl up your
u
1
100g l b it’s a mouthwatering
slab, h way to
act
a with a ba arbecue
a sauce mop (£16
p (£ 6
e
expedite post-gym muscle repair, too..
ukfinefood s.co.uk).
u fi efoods.co.u ) Basting g maintains
D PORK JOW
WL moisture and, d as smoke k is attttracted to
Pig’s
P g heads were among g the earliest wet surfaces, it enhance es flavour so
meats to be cooked in makeshift you’ll
y ’ll use less
l sauc ce and save
WORDS: EDWIN SMITH

fire pits. Don’t want to g

fi go the
hol hog?
whol
hole h h tender
The d calories.
calo es. With th each brush
j
jowl iss sstuffed with vit B3 strokek you’r ’re creating
d digestion.
to aid dig It’s more y
your massterpiece.
c eky than a Nando’s.
cheek

MENSHEALTH.CO.UK
 05
RENEW YOUR
’CUE
06
SMOKIN’ HOT
RECIPES
07
SEASONS OF
PLENTY A
RESPONSIBLY SAUCED
While you won’t catch Pitt Cue’s
chefs hitting the bottle, boiling
down a four-litre batch of BBQ
sauce isn’t entirely practical at
home. Turner concedes that,
when you’re busy topping up
w
your guests’ drinks, store-bought
y
ssauce is a saviour. HP Classic
Woodsmoke tastes authentic and
W
iis free from preservatives. Once
armed, fire up your smoker and
a
ttear into these morsels from
Turner’s personal collection.
T

CAROLINA BARBECUE PULLED PORK GR ILLED FLANKEN-CUT SHORT RIBS

SERVES 8 METHOD SERVES 4 METHOD
• Untrimmed boneless Place the pork fat-side-up and cut • Flanken short ribs, Put the ribs into a dish. Combine
pork shoulder, ½ each piece in half lengthways. Set it 2kg, cut 1cm thick the liquids – including coffee, which
• Carolina pork rub on a baking tray and add 150g of dry • Cold black coffee, 150ml has been shown to protect against
(left), 200g rub. Wrap in clingfilm and refrigerate • Sweet soy sauce, 150ml liver damage – and pour over the top.
Blit
Bl i z the
thhe fo
follow
low
o ining
g • Barbecue sauce, 400ml for 2hr. Whisk up the mop – vinegar • Madeira, 150ml Leave to marinate in the fridge for
in youourr blblen
ende
en d r an
and • Brioche buns, 8 helps to balance both cholesterol • Maldon sea salt flakes 4hr, turning them over halfway
sttor
oree in an aaiirttig
i htt FOR THE VINEGAR MOP: and blood sugar – and stir in 50g of through. Light a barbecue and allow
cont
co ntai
nt a neer ffo
ai or a hu
huge
g
ge • Cider vinegar, 250ml dry rub. Place the pork on racks in it to burn down to a smoulder. Drain
hiit o
h off flavo
laavo
vour
ur wit
ith
h an
an • Water, 125ml the smoker and cook at 105°C for 6hr, the ribs, season with salt, then grill
• Worcestershire brushing hourly. Remove, shred and for several minutes each side, or until
annttiiox
oxid dan
a t pu
punc
n h sauce, 20ml serve with BBQ sauce in toasted buns. caramelised. Remove and dig in.

CAAROOLLIIN
NAA DRRYY RUUBB
• Mal
Ma don seea saal
Ma
Maldon alt
lt
l
flakes
fl
fla kes, 550g
0g
•SSof
So
of
o t brow wn suga
uga
ugar,
gar, 50g
550
0g
• Fe
Fennel
Fen el sseeeds
eds,,
ed
50g
0g
g, toas
toasted
oas
a ted
teeed
d
• Fre
reeshl
shh y grou
ound
ound
nd
blla
bla
b l ck
ck pe
pep
eppper
pe
e , 50g
0g
PHOTOGRAPHY: LOUISA PARRY | FOOOD STYLIST: TAMARA VOSS

SSMOKED PORK JOWL WITH PICKLED PEAR

SERVES 2 METHOD SERVES 4 METHOD
A IAAN DR
AS DRY RU
DRY RUB • Rack of baby back ribs Rub the meat with metabolism-firing • Smoked pig’s jowls, 2 Slice the pear, then bring the other
•M
Mal
Maa don
d seea salt
at • Chinese 5-spice, 1tbsp Chinese spice and the Asian rub; pop • Barbecue sauce, 200ml pickle ingredients to the boil with
f akkes
fl
fla kees, 200g
00g
0g • Asian rub (left), 1tbsp them in the fridge for 2hr. Place the • Small sourdough loaf 100ml water. Pour over the pear, then
• Mus
Muuscovcovado
ovado
ad su sugar
gar
ga
g ar, 2200g
00
00g0 • Spring onions, 3, sliced ribs on a wire rack over a roasting tin, • Lardo, 100g, sliced refrigerate for a few hours. Smoke
•WWililld fenn
fennel
enn eell pol
enn o len
ollen
een, 10g
0 • Sesame seeds, 1tbsp then smoke for 3hr at 110°C. Remove, FOR THE PICKLED PEARS: your jowls for 3hr, and brush with BBQ
• Paprik
P prik
Pap rika,
a, 2t
2tssp FOR THE SAUCE: and pour any cooking juices into a • Comice pears, 2, peeled sauce. Toast slices of sourdough on
•FFrreshl
Freessh
shl
h y ground
rou
ouundd bla
bllacckk
b • Hoisin sauce, 100ml bowl, stirring in the sauce ingredients. • Cider vinegar, 200ml the grill, and spread with omega-3 rich
pep
ppper
err, 2tsp
2ttsp
sp • Tomato ketchup, 100ml Brush the ribs with this sauce, then • Lemon juice, 100ml lardo. Finally, cut the meat into chunks
• Cru
Crushe
Cr she
heed garl
rllic,
ic, 20
0g • Rice wine vinegar, 100ml heat a barbecue and grill ’em for 5min. • Caster sugar, 50g and serve on toast with the pickle
• Black bean sauce, 30ml Remove from the heat and sprinkle • Sea salt flakes, 10g for a delectable dish that won’t send
• A garlic clove, crushed with the seeds and spring onions. • A red chilli, split in half your summer body goals up in smoke.

MENSHEALTH.CO.UK MEN’S HEALTH 23

 08
USE YOUR
US O R
NERVESS
09
CCHEERSS FOR
FEARSS
OR
A
THE DEVIL’SS from the American Psychologi
y g cal
A O E
ADVOCATE Association, consciously y tryin
y ng to

GET S SS ca
calm dow

than firing
down a

gy
ahead
ead oof a st

yourself up.
stressful
iis less effective for reducing
ess u event
g anxiiety

TO IM S a 
no
S
Still not convinced that stress is
a blessing? g The arousal state also re
noradrenaline
ad e a e – a neuromodulator
eu o odu ato that
eleases

‘Mindfulneess’ may y be eeffectively y grows

g new brain connecctions.
having its m
moment, but IIn older people, those who undergo go
mmoderately y stressful events see lesss
could innerr p
peace be
holding youu back from “Those who embrace e
higher perfoormance?? the jitters perform
bette
better as their
t e bodies
bod es
re
rele
ease
ase more
o e cortisol
co ol”

S
tress wa
asn’t always y such ccognitive
g decline. The noradrenaline e
a loadedd word – jjust as the mmakes their brains more adaptive, p
avoidancce of it hasn’t w which in turn protects them against g
always been a billion-- d degenerative
g illness. And it can do
dollar industry. But
B for every y tthe same for y you, at any y stage
g in life.
wellness guru esp pousing g the Of course,, there’s no reason to retra
O ain
benefits of daily meditation
m aas an SAS operative, or start actually y
and the whimsica al modern
ode rreading g Trump’s tweets. Just don’t
philosophy of ‘miindfulness’, believe everything
b y g the zen zealots
there’s an overstretc
etcheded p preach. Anxiety y is merely y a fear of the
office worker who ose desperate
p sysymptoms of fear. Learn to interpret
efforts to calm hiss pounding g y your arousal response as a sign g that yyouur
heart are flatlining g 1 . b body y is readying
y g itself for action. This
Let’s start by ex
xamining g what a automatically y puts you
y in a ‘challenge’ g
happens when you u get
g anxious. The m mindset, where y you’re anticipating g
autonomic nervou us system
y puts your
y rreward rather than a ‘threat’ – where
body in ‘fight or flig ght’ mode, which y you’re expecting g a form of punishment
causes your heart rrate to rise. But here’s 3 . The next time public speakingg or
the kicker: this is no ot a bad thing. g In fact, eencroaching g deadlines leave your y
your body reacts in n the exact same way y sstomach in knots, tell y yourself that this
WORDS: SCARLETT WRENCH | PHOTOGRAPHY: PAVEL DORNAK AT HEARST STUDIOS | RETOUCHING: COLIN BEAGLEY

when you’re excited d. It’s onlyy context
that causes us to na ame the response
p as
fear rather than exh hilaration. Don’t run
from it – chase it. Th hat’s not something
you’re used to hearing
spiritualists, we’re su
ng from Instagram
ure, but stay
g
y with us.
A study was condu ucted in which
participants were asked k d tot complete maths
problems. Those who reported feeling
anxious about their abilities performed
worse as their levels of the stress hormone
cortisol increased. So far so obvious, right?
However, those who didn’t interpret their
jitters as anxiety – despite being no more
adept at number crunching – actually
performed better as their bodies released
more cortisol. Stress sharpened their
minds 2 . This ‘arousal energy’ has
THIS MONTH’S ADVOCATE
Prof Ian Robertson, leading
neuropsychology expert,
author of The Stress Test
(ianrobertson.org)
iis an opportunity y to perform at y your
bbest under p pressure. Now turn off the
panpipes and g go gget ’em, Tiger.
g
g
a sweet spot, yyou see. Yes, too much of
> DEALS WITH THE
HE DEVIL
DON’T
’ GET WRAPPED it will fry you
your b
brain,
i but a deficiency
UP IN ANX
ANXIETY, LET IT 1 KILL THE CHILL
PROPEL YOU FORWARD can also cause you to underachieve. A study by Brown University
It’s something everyone from stage found mindfulness benefits
performers to pro athletes intrinsically women more than men, who
struggle to experience even
understands. Tiger Woods once said,
minimal mental changes.
“The day I don’t feel nervous before I go
out on the green is the day I give up.” He 2 TOTAL RECALL
needed that buzz to perform at his best. At manageable levels, adrenal
If you convince yourself that stress stress hormones are shown
should be avoided at all costs in order to improve long-term memory
consolidation, according to
to maintain a Buddhist-like calm, then Neural Plasticity and Memory.
you’re cheating yourself out of the
brain-boosting effects a little pressure can 3 PUMP IT UP
deliver. What’s more, if you’re unable to In a Uni of Wisconsin-Madison
achieve your desired state of serenity, study, those who experienced
high stress but didn’t view it
you’ll interpret this as a personal failure,
negatively lived longer than
which only serves to create an additional those with a zen-like lifestyle.
stressor. In fact, according to research

MENSHEALTH.CO.UK MEN’S HEALTH 25


...I FINALLY
GET SOME SUN?
Learn the golden rules of catching
rays – and soothe your burning
concerns – with our hot tips for
optimising your time in the shine
01
*TRY LA ROCHE-POSAY ANTHELIOS £16.50 BOOTS.COM | WORDS: DAN MASOLIVER | ILLUSTRATION: PETER GRUNDY
01
THE LIGHT
BRIGADE
Aesthetically pleasing though
a tan might be, a darkening
complexion is actually your
body’s warning system. “UV
rays activate the skin’s colour-
changing cells: melanocytes,”
explains dermatologist Dr
Walayat Hussain. “These act
to ‘shade’ skin cells, limiting
further damage.” It’s a bit like
putting up an umbrella after
it rains. Remain on red alert.
MENSHEALTH.CO.UK
WHAT
HAPPENS
WHEN...
03
02
02
SUNNY
DISPOSITION
Still, at least your mood is
brighter – with good reason.
Research in the journal
Innovations in Clinical
Neuroscience found that
the impact of sunlight on
your retina could trigger the
‘happy hormone’ serotonin.
Considering that mood-lifting
vit D is also produced after
just 15 minutes’ exposure,
you’ve got cause to smile.
10
BE A SHINING
EXAMPLE A
03
BROAD
COVERAGE
04
MORE THAN
Your Factor 50 is classed as
a cosmetic, not a medicine,
so isn’t subject to regulations.
SKIN DEEP
Of course, a crustacean
As a result, claims of 24-hour
protection are, says Hussain,
“rubbish”. Better to know
complexion is far from your
only concern. “UV rays create
abnormalities in the DNA,”
your As and Bs: “Some says Hussain. And after
creams protect against UVB years of beach holidays and
(which causes redness), not Sundays in the garden, these
UVA (which leads to can lead to tumours. When
skin ageing). Look for choosing an SPF, pick creams
a ‘broad-spectrum’ over sprays. “Studies show
sunscreen*. the application of spray
is more variable than
a cream, with more
misses than hits.”
05
04
05
YOUR RAYS
OF HOPE
Once your defences are up,
enjoy your exposure with
impunity. Edinburgh Uni
found sun exposure releases
nitric oxide, which lowers
your blood pressure, while
Cambridge studies noted an
increase in anti-inflammatory
genes, protecting against
heart attacks. And that’s a
package deal worth suffering
any budget airline flight for.
MEN’S HEALTH 27
MEET YOUR
NEW SOLE MATE
To hit high speeds you need goo
od
ed
wheels, which is why we enlisted
st
the MH Lab Coats to test the best
ce
running shoes for every distance

T
rainers are having a
moment. From fashion-
forward designs that
incite ‘sneakerheads’ to
queue overnight, through trail
shoes and thin-soled barefoot
runners, the choice has never
been greater. Or, for that matter,
more confusing. But if you count
yourself among the 10 million
runners now regularly hitting UK
roads, selecting the correct pair is
critical. Not only will a sub-par set
of kicks trip up your endurance,
they can also cause significant
injury. And with most trainers
MH
designed to withstand no more
WINNER
than 500 miles of wear, it’s
probably time you upgraded your
exhausted footlocker, anyway.
In this trial we’ve left fashion to
Yeezy and foregone fads in favour
of road-ready performance. Tested
RACE READY 87/100 VICTORY LAPS 90/100
at our lab in Oregon – Mo Farah’s New Balance Vazee Prism v2 £95 Saucony Triumph ISO 3 £135
US training base – we’ve analysed Performance •••••••••• Performance ••••••••••
everything from heel cushioning Design •••••••••• Design ••••••••••
to sole flexibility. These runaway Ease of use •••••••••• Ease of use ••••••••••
winners are fit for recreational THINK FAST The new Vazee Prism marks BETTER, BELIEVE IT A true upgrade on
athletes and those seeking a sub- itself out as a fast-run specialist; testers an already popular shoe, Saucony has
three hour marathon alike. What’s noted it feels lighter than previous NB changed the midsole (more cushioning),
more, with studies from Iowa State offerings. This racing model might not heel (softer landing), midfoot (better
University showing that each come with go-faster stripes, but it will wrap around the foot) and mesh (more
hour-long run correlates to seven serve you well with a 10K PB on the line. breathable) all to excellent effect.
more hours on your lifespan, these EXPERT VERDICT The midsole remained EXPERT VERDICT The premium heel
are an investment in longevity, bouncy and durable, even when given cushioning maintained its bounce
too. Make faster fitness a shoe-in. a pounding by heavier runners, and even after sustained mileage, and the
flexibility is excellent. Be warned – the kicks were quick to dry after splashing
toebox is a tad narrow. Maybe stick a through puddles. In short, it’s a soft,
precautionary plaster on your pinkies. responsive ride for long-run luxury.

28 MEN’S HEALTH MENSHEALTH.CO.UK

 11
YOUR KICKS
STARTER
12
THE ROAD
TEST A
TRAIT
ANALYSIS
As well as sending
10 pairs of each
shoe to runners for
trial, we analysed
the following data
from our US lab

DEEP
IMPACT
To measure
cushioning, a machine
drops an 8.5kg weight
onto the heel and
forefoot of each pair
to gauge how the
midsole compresses.

SIZE
MATTERS
We weighed
men’s size eight
models and cut away
the upper to find
heel and forefoot
thickness. This gives
us the ‘heel drop’.

FLEX
APPEAL
The forefoot
is bent to 45 degrees
60 times in 20sec.
The force needed
tells us how smoothly
a shoe moves from
heel strike to toe-off.

COMFORT ZONE 83/100 SURPRISE PACKAGE 82/100 LIGHT SPEED 85/100

Nike Air Zoom Vomero 12 £115 Skechers Performance GoRun 5 £97 Puma Speed Ignite Netfit £120
Performance •••••••••• Performance •••••••••• Performance ••••••••••
Design •••••••••• Design •••••••••• Design ••••••••••
Ease of use •••••••••• Ease of use •••••••••• Ease of use ••••••••••
TRAINING UPTICK As you’d expect from NEW CONTENDER Up against so many NET GAINS Puma’s ‘fastest shoe yet’
any Swoosh product, there are plenty of high-performance brands, Skechers has a new forefoot outsole for a snappy
WORDS: TED LANE | PHOTOGRAPHY: AGATA PEC

ticks – in this case, slipper-like comfort,
a secure midfoot fit and lateral stability
when cornering. The Lab also reported
a commendable cushioning-to-flex ratio.
EXPERT VERDICT This would have been
a top contender had Nike sweated the
details a little more. The dense upper,
ever-so slightly pinched toebox and lack
of ground feel proved minor missteps.
Best suited to recovery or easy runs.
has done well to elbow its way into
contention. The shoes may look a little
flimsy, but testers were surprised by
the comfortable fit and cushioning.
EXPERT VERDICT The good fit is due
to an improved circular knit upper and
wider toebox – perfect for enduring the
slight foot swelling that occurs on long
runs. If you’re after a reliable everyday
model, this is well worth consideration.
toe-off, plus dual-layer midsole infused
with Ignite foam for lasting cushioning.
The net cage also allows custom lacing
to suit your foot type. Plus it looks cool.
EXPERT VERDICT A choice shoe for men
looking to balance support and speed,
the reshaped outsole is durable while
also giving greater traction, and – due
to the varied lacing styles – the lighter
upper won’t slip up on stability.

MENSHEALTH.CO.UK MEN’S HEALTH 29


CRACK OPEN THESE COOL
BENEFITS TO BALANCE
OUT YOUR BLOOD SUGAR
COOLER
NIGHTS,
SWEETER
HEARTS
Sultry evenings not only
jeopardise your summer
body, they increase your
risk of diabetes, too. But
don’t sweat it, just cool it
C
hasing the cool side of the
pillow is a familiar tale on
hot summer nights. But when
trying to beat bedroom heat,
there’s a lot more at stake than simply
safeguarding your eight hours. In fact,
WORDS: MATT EVANS | PHOTOGRAPHY: JOBE LAWRENSON
a cool evening breeze could be the key
to a longer, leaner life.
While diabetes might not feel like
a pressing concern for many patrons
of these pages, metabolic syndrome –
the markers of which are more likely
to be found in men who appreciate the
sweeter things in life – is an increasingly
common health risk. Affecting an
estimated quarter of all Brits, the
common condition raises your odds
MENSHEALTH.CO.UK
13
COLD
COMFORTS
14
USE FAT TO
LOSE FAT A
HEALTH
NEWSFEED
08/17
BIO-HACK
YOUR FAT STORES
Make light work of losing
weight with three more
ways to boost brown fat
GET YOUR
HEAD UNDER
Don’t restrict cold
showers to broken-boiler
of developing type-2 diabetes five-fold
days. Plos One found cold
while doubling your heart-disease risk.
Crucially, recent research from Leiden
exposure enhances energy
expenditure for 24 hours.
University in the Netherlands suggests
Your neighbours will get
metabolic syndrome is more likely to
take hold in warmer temperatures.
used to the swearing.
It’s all down to body fat. Brown fat
ENJOY SECOND
(the good kind) burns up calories to
generate heat, while white fat simply
HELPINGS
Load up your plate
swaddles your middle. Moving from
with impunity when
a warm office to a balmy bedroom in
hunger strikes. The journal
the summer means your body has no
Cell found eating too few
need to produce brown fat to maintain
calories prevents white fat
your temperature. This leads to more
from turning brown. Another
white fat being stored, thereby raising
gut punch for denial dieting.
blood sugar and cholesterol.
Fortunately, the journal Plos One
reports that it takes as little as a 4°C SCREEN YOUR
drop in bedroom temperature to ramp PHONE TIME
up your body’s brown fat conversion The maligned blue
process. So open a window this evening light from phone screens
and rest easy in the knowledge that hampers the sleep hormone
you’re cooling off your health worries melatonin, which is crucial
overnight. Just pray it doesn’t rain. in fat ignition. Digi-detox
an hour before bed to keep
burning fat overnight.
MEN’S HEALTH 31
 VERSUS
CREATINE
YOUR
15
10
SUPPVOCAL
YOUR
GAME
COACH
16
CHAIN
REACTION A
VS BCAA

FITTER PILLS TO SWALLOW

Add power to your summer training plan by finding
the most effective reinforcement for y
your standard
wheyy shake. But which supp
s scoops up the
h crown??

CREATINE BCAA
VS
120
The seconds by wh
creatine cuts yourr
hich Kno
12%
own as a workout
fuell, branched-chain
optimal rest period
ods, amino o acids (BCAA) are
so you can lift heaavy
y l shown
also s to add this
on a HIIT schedulle m ch to
mu o life expectancy*
LAB TALK
Combined with weight training, creatine A hefty dose of BCAAs pre- and post-workout
slows the loss of bone mass as you age and means you’ll hold onto more muscle mass
could ease the effects of osteoarthritis when on a calorie-restricted nutrition plan
University of Saskatchewan The International Society of Sports Nutrition

BEST BUY
MUSCLETECH PLATINUM MUSCLEPHARM BCAA 3:1:2
M
This 100% pure micronised creatine comes A optimised ratio of amino acids in this
An
in at a lightweight 15p per daily serving mix supports every stage of your workout
m
£12 Discount Supplements £16 Dolphin Fitness
£1
£
*RESULTS BASED ON ANIMAL STUDIES | WORDS: LOUEE DESSENT-JACKSON | PHOTOGRAPHY: HEARST STUDIOS

Ignore the scare stories – researchers at MYTH BUSTER Numerous studies have found that BCAAs
the University of Sao Paulo, Brazil, found prevent muscle breakdown and post-gym
that creatine and protein supplementation soreness, but there’s little evidence they
isn’t actually harmful to your kidneys garner major increases in muscle mass

BEST MATCH

Sprinter Boxer Power lifter Bodybuilder Rower CrossFitter

COACH’S CALL
“Unlike BCAAs, taking a creatine supp before “BCAAs have much the same benefits as a whey
explosive training helps provides the rapid shake with only a third of the calories. They
energy needed during muscle contraction” also contain leucine, supporting muscle repair”
Dalton Wong, TwentyTwo Training Alex Mateus, mateusfitness.com

THE MH VERDICT: CREATINE WINS!

Unless you’re sticking to a calorie deficit, BCAAs bring little benefit beyond that found on
a balanced plate of food. Creatine’s proven performance-enhancing boost to strength,
muscle mass and recovery makes it the smartest step-up in supplementation. Give it a pop

MENSHEALTH.CO.UK MEN’S HEALTH 33

 REFINED
DINING
SIDE SALADS
LOOK ON THE BRIGHT SIDES
ason send your fitness up in flames.
Don’t let barbecue season flames Tuck
into these nutritious vvegg dishes for a guilt-free
g pass at the ggrill

O1 METHOD

POTATO 1/ Clean the potatoess then

place on a sheet of baking
SALAD GUT paper and aluminium ffoil with
DEFENCE some torn lovage. Wraap into
CANCEL OUT CHARRED parcels and place in thhe oven
at 200°C for 30 minutes es.
MEAT’S CARCINOGENIC 2/ Heat a dry frying p pan and
POTENTIAL WITH THIS toast the nori until crisp
sp. Store
COLD-POTATO FREE PASS to one side. Whisk thee cider
c de
INGREDIENTS vinegar, melanoma-figghting g
SERVES 10 268 wasabi and oil, then seeason.
NEW POTATOES, 2KG • KCAL
3/ Place the potatoess in n
LOVAGE, SMALL BUNCH •
NORI SHEETS, 8 •
a large mixing bowl. Add
CIDER VINEGAR, 30ML • 6g the sliced onions, peass and
WASABI PASTE, 2TBSP • PROTEIN dressing. Break up thee nori
OLIVE OIL, 80ML • and place on top. Servve your
RED ONIONS, 3 • spuds cold to increase levels of
PETIS POIS, 500G • 41g
CARBS resistant starch, which Flinders
l d
Uni found reduces canncerr

WORDS: AARON TOUMAZOU | PHOTOGRAPHY: PAVEL DORNAK AT HEARST STUDIOS | FOOD STYLIST: MATTHEW FORD AT HERS AGENCYY | STYLIST’S ASSISTANT: LOLA MILNEE
cell formation in your gut.
g
8.5gg Withh thanks
h k to Grain Store
S e
FAT

O2 DETO
DETOXIFYING
OXIFYING
O
CELE
C ERY
ER SLAW
A FEW WARM BEERS IN THE SUN
METHOD
NEEDN’T SC
SCORCH
CO YOUR LIVER
1/ Slice the vegetables
WITH OOURR SHREDDED
S SALVE wafer thin. Not only is the
INGREDIENTS folate in onions critical for
SERVES 8 good liver health, researchers
WHITE CABBAGE, 4 •
WHITE ONIONS, 4 • at Helwan University, Egypt,
FENNEL, 4 • found that celery helps reduce
CELERY, 8 STICKS • the amount of dangerous fat
SALT, 4TBSP • buildup caused by overdoing
LEMONS, 12 •
SUGAR, 100G • it on the sauvignon blanc.
FENNEL TOPS, 200G • 2/ Salt the cabbage, leaving
ALMONDS, 100G • for two hours before washing
CAARAAWAY SEEDS, 4TBSP • off with water. While you wait,
make a syrup from the juice
230 of 12 liver-detoxifying lemons,
KCAL
sugar and the fennel tops.
3/ Drizzle the lemon
5.5g dressing over the celery,
PROTEIN then toss together with the
rest of the veg. Toast the
39g almonds and seeds in a pan
CARBS for a few minutes, sprinkle
over the top and then tuck in.
6.5g With thanks to Smokestak
FAT

3 MEN’S HEALTH
34 MENSHEALTH.CO.UK
 17
SUPER
BOWLS A
O3
LTHY
HEART-HEALTHY
EENSS
CHARRED GRE
THIS MIDDLE-EASTERN TAKE ON BARBECCUED VEG
WILL PUMP NEW LIFE INTO ANY AL FRESCCO PLATEE
INGREDIENTS METHOD
SERVES 8 1/ Blanch the broccooli before
be o e
TENDERSTEM BROCCOLI, 500G •
TAHINI PASTE, 200G •
grilling for five minutees. As well
POMEGRANATE MOLASSES • as reducing bad cholesterol,
POMEGRANATE SEEDS, 150G • broccoli’s B vits help regulate
g
DRY ROASTED PEANUTS, 100G • the amino acid homocysteine,
y
which, according to H Harvard
222 Uni, builds up after eaatingg
KCAL excessive amounts oof red ed
meat and increases your y risk
8g of coronary artery dissease.
PROTEIN 2/ Pour over the tahiinii and d
molasses. Made from ses e
m sesame
seeds, plant lignans in tahini
15g improve blood lipid pprofiles,
CARBS
rebalancing your choolesterol..
3/ To finish, sprinklee over
17g the blood pressure-loowering
FAT
pomegranate seeds and a nuts.
It’s the tastiest way too top up
your dish’s health cred edentials.
l .
With thanks to Smokkestakk

O4
O4
META
AB
ABOLISM-BOOSTING
QUINOA SALAD
BALANCE MAAASS-BBUILDING MAINS WITH FIBRE-RICH
GRAINS TO AVOID
A UNWANTED SUMMER PAUNCH
INGREDIENTS METHOD
SERVES 8 185 1/ Place the quinoa in a pan
QUI
INOA, 240G • KCAL
C
CHERRY O TOES, 200G •
TOMAT
with three times the amount
AVOCADOS, 2 •
AV of water. Boil and simmer
MAAANGE
G TOUT, 150G • 6g for five or six minutes. High
S NACH, 250G •
SPIN PROTEIN
levels of riboflavin in quinoa
SP
PRING G ONIONS, 4 • improve energy metabolism
WHOLE
O E CUCUMBER •
CAS
ASHEW NUTS, 50G •
CA 15g in the brain and muscle cells.
S
SUNFLO
OOWER SEEDS,
S 50G • CARBS 2/ Drain and rinse, placing
MON WEDGES •
LEM in a large bowl with the salad
12g veg. Thylakoid in spinach has
FAT been shown to curb cravings,
safeguarding you from the
urge to gnaw at what’s left
of your guests’ spare ribs.
3/ Toast the cashews and
selenium-rich sunflower seeds,
crucial for good thyroid health.
Add to the bowl along with
the juice of a lemon, garnish
with lemon wedges and
serve. With a burger, ideally.
With thanks to Detox Kitchen

M
MENSHEALTH.CO.UK
S CO K MEN’S HEALTH 35
 FITNESS
NEWSFEED
08/17
THE FAST WAY
TO BOOST
ENDURANCE
If you’re hungering after
extra stamina, an empty
plate could be the key to
smashing your cardio goals
B
y now you’re doubtless used to
hearing that fasting has been
linked to increased longevity.
But such distant promises can
be tough to swallow in the short-term,
especially when, well, swallowing isn’t
an option. Thankfully, new science
suggests there’s a more immediate
benefit to getting hangry. A European
Journal of Applied Physiology study
has found that combining intermittent
calorie restriction with cardio modifies
your muscles on a cellular level,
to serve up a feast of previously
off-menu stamina. Yes, running
on empty will undeniably
feel more grind than glide
as you’re temporarily
WORDS: TED LANE | PHOTOGRAPHY: JOBE LAWRENSON
MENSHEALTH.CO.UK
CO K
18
THE FAST
TRACK
forced to use body fat, not carbs, for
fuel. But the Swedish School of Sport
and Health Science found that the
stress placed on your muscles when
training without adequate glucose
yields incredible physiological
changes, responding with an eight-fold
increase in mitochondria – your cells’
energy factories. This means that once
you restock with glycogen via a big
bowl of pasta, your muscles will have
more firepower than ever before.
You’ll need to cut out more than your
morning oats, though. Try restricting to
800 calories, mainly from protein, the
day before training to deplete your
glycogen. Therein lies the difference
between a meagre increased fat-burn
provided by fasted cardio and a certified
endurance boost. Follow this protocol
once a week in the three months leading
up to your race and you’ll sink your
teeth into a PB – without having
to chew through ‘the wall’.
19
EMPTY
PROMISES A
WHEN LESS IS MORE
The benefits of fewer calories are
not restricted to endurance alone.
Here’s how you can refrain and gain
GROWTH SPURT
Growth hormone has been
shown to increase as much
as five-fold in your blood,
helping you build muscle quicker.
Journal Of Clinical Investigation
FASTER FAT-BURN
Temporarily cutting calories
can elevate your metabolic
rate by up to 14%, for extra
weightloss with no extra effort.
American Journal Of Clinical Nutrition
FOOD FOR THOUGHT
Intermittent fasting could
not only reduce the severity
of Alzheimer’s symptoms,
but also delay its onset.
Neurobiology Of Disease
FEED YOUR
ENDURANCE BY
RUNNING ON EMPTY
MEN’S HEALTH 337
 WORDS BY JAMIE MILLAR - PHOTOGRAPHY BY PATRIK GIARDINO

Bagging a record-breaking sixth MH cover

GUTTER CREDIT

but last year Joe Manganiello hit a more

Hollywood’s finest physique is negotiating
38 MEN’S HEALTH MENSHEALTH.CO.UK
 COVE R M O D E L M U SC LE
JOE MANGAN I E LLO

0
would be a milestone in any man’s life,
GUTTER CREDIT

personal one: middle age. Here’s how

the fast lane in a different gear
MENSHEALTH.CO.UK MEN’S HEALTH 39
COVE R M O D E L M U SC LE
JOE MANGAN I E LLO

MANGANIELLO SWEATS
IT OUT WITH CROSSFIT
CHAMP RON MATHEWS

here Well, try a glute-ham developer, cable

are some people who,
when they butt their
heads against life’s
ceilings, are content
to go no further. Joe
Manganiello is not so
easily discouraged.
Case in point: the actor
literally raised the roof
of his home gym.
“When we moved in,
I met the contractors
to figure out how much
room I had to go up or
down,” the Pittsburgh
native explains from his adopted Los
Angeles. “It turned out I could go up 12in.
Just enough for proper overhead presses.”
Sensibly, he also had the floor rubberised.
“You can snatch squat, you can drop your
weights… You can do whatever you want.”
Provided what you want to do falls under
the umbrella of ‘training like a beast’, then
Manganiello’s home gym is a veritable pain
lair. “I’ve got the Rogue Monster Rig, you
can do any lift you want off that,” he says,
before listing off his arsenal of metabolic
weapons. “I’ve got a full set of dumbbells
and kettlebells, a Concept2 rower, an
assault bike… What else do I have?”
machines, pull-downs, low-rows and,
thanks to the generosity of equipment
manufacturer Onnit, a collection of maces
and clubs. As a particularly nice touch,
they also kitted him out with a werewolf
kettlebell – a nod to the role that brought
him to prominence, as the lycanthrope
Alcide Herveaux in HBO series True
Blood. “I’ve got chains, resistance bands
– all the toys.” says Manganiello. It’s hard
to imagine a less comfortable man cave.
Lately, Manganiello has “really, really,
really learned to love” his 5.11 Tactical Vest,
which looks like something a special forces before for various projects over the years,
soldier would wear, albeit designed to carry but also because some of his buddies are
weight plates, not ammo. Appropriately, former teamers. “There’s a way of moving,
he used it to pack on muscle to play an of operating a weapon that I take pretty
ex-military mercenary-type in Rampage, seriously, because I know these guys are
which he has just finished filming. Slated going to be looking – and judging,” he
for Easter 2018, the film is based on the ’80s laughs. Besides, even a creature-feature
arcade game in which a King Kong-sized needs to be underpinned by a base
gorilla, wolf and Godzilla-gator go on level of verisimilitude: “When you’re
a skyscraper-toppling demolition spree. shooting a movie about giant monsters
Dwayne Johnson plays a primatologist destroying cities, it’s important to have
who befriends the gorilla, George. It’s something grounded in reality.”
hard to imagine a popcornier blockbuster. At the same time, “because their job is
“You know the plot,” says Manganiello so serious, when they’re off duty, you’ll
wryly. “The challenge for me is that I love never laugh as hard as you will with those
to research. I’m a research whore.” He guys,” says Manganiello, who was also
scratched his itch by spending “extensive
time” shooting the breeze – and guns –
with Navy Seals – something he’s done

40 MEN’S HEALTH MENSHEALTH.CO.UK

 CLUBS, CHAINS AND MACES
MAKE UP JOE’S FORMIDABLE
FITNESS ARSENAL

“I try to take
control over
my situation.
I don’t bitch
about my
problems”
COVE R M O D E L M U SC LE
JOE MANGAN I E LLO
EVEN WHEN FILMING
WRAPS, JOE’S TRAINING
CONTINUES AT PACE
mindful of having fun during filming.
“Growing up, I was a huge fan of great,
big Schwarzenegger action movies like
Predator and Commando.” The presence
of Manganiello and Johnson suggests
that Rampage is in a similar bicep-vein.
Filling Big Shirts
That he has grown to become an heir
to Schwarzenegger – and a man whom
Hollywood producers (and MH editors)
get to the chopper when there’s a V-shaped
hole to fill – isn’t even the weirdest part.
“The kid in me can’t believe I’m really
good friends with Arnold,” Manganiello
says of his co-star in 2014’s Sabotage, who
also penned the preamble to Manganiello’s
training manual, Evolution: The Cutting
Edge Guide to Breaking Down Mental
Walls and Building the Body You’ve Always
Wanted. “To think that the kid who grew
42 MEN’S HEALTH
up loving Arnold movies wrote a book,
and he wrote the foreword... I can’t tell
you how surreal it is.”
In a more explicit passing of the torch,
“Arnold” invited Manganiello to speak at
the funeral of Joe Weider, the legendary
father of bodybuilding who passed
away in 2013. Hanging on the wall by his
home gym is a painting given to him by
Schwarzenegger that originally belonged
to Weider: “So every morning when I
work out, I see it and think, ‘How did this
happen?’” Talk about hashtag fitspiration –
though one imagines he wouldn’t struggle
to find it otherwise. Never one to rest on his
laurels, he doesn’t even stop for a second to
admire the view: “Then I think of the things
that I haven’t accomplished – in my mind,
I haven’t even scratched the surface.”
But there are downsides to carving
yourself an abdominally-chiselled niche.
“Everybody wants to offer you what
your last role was,” says Manganiello,
who despite his degree in classical
theatre, inadvertently opened himself to
typecasting with the likes of True Blood,
Magic Mike and, er, Magic Mike XXL.
“I can’t tell you how many times I’ve heard
GROOMING: DIANA SCHMIDTKE AT SOMETHING ARTISTS | STYLING: NEIL RODGERS FOR
someone say, ‘I’ve got a great idea for you’,
and it was the worst idea I’ve ever heard.”
But in Hollywood, you don’t call them,
they call you, which can create something
of an impasse. Well, for the kind of actor
who lacks motivation, perhaps. “You can
sit and wait for the phone to ring, but I’m
not that guy,” says Manganiello. “I try to
take as much control over my situation as
I can. I don’t bitch about my problems.”
Manganiello uses his fallow periods
productively. As mentioned, he wrote
a book: “When I was shooting Rampage,
people came up to me saying, ‘Evolution
changed my life.’” He directed La Bare,
a documentary about real-life Magic
MENSHEALTH.CO.UK

Mikes: “I was in the editing suite every day.”
He even started a production company:
“I was reading scripts that I loved and was
willing to fight for.” Call Manganiello and
you’re as likely as not to get a busy tone.
One of those scripts was Stano, about
TRACEYMATTINGLY.COM | WITH THANKS TO CROSSFIT CROWN CITY | CLOTHING NIKE
a 19-year-old baseball player from the
Bronx who throws away
a career with the Yankees
when he’s embroiled in
“At 40, I am
a violent incident and in better
spends 17 years in prison.
Producing as well as acting, shape than
Manganiello is involved
in casting, screenplay
I’ve ever
revisions and the closing
of financing ahead of a
been before”
summer start which would mark the peak
of a four-year process from reading the
script to shooting. “It’s a labour of love –
and it really is a labour at times,” he laughs.
Preparation involved researching to
a characteristically fanatical degree. He
MENSHEALTH.CO.UK
visited Arthur Avenue, the main artery in
the heart of the Bronx where the story is
set, as well as maximum security prisons.
It provided an eye-opening glimpse of
life on the inside, and how the hostile
environment, instead of softening inmates,
hardens them: “Stano is put away for eight
years, but ends up getting another nine
tacked on because he has to do what he
needs to in order to survive in there.”
Rehabilitation is a recurring theme
for Manganiello, who also spent time
with the relative of the writer serving
as loose inspiration for the story. “When
we’re young we make mistakes, and a lot
of the time we get away with them. But
sometimes we don’t,” says Manganiello.
“Here was a man who
made a mistake that
A HUNGER TO LEARN
altered the rest of his life.” FUELS MANGANIELLO’S
Manganiello is himself PHYSICAL EVOLUTION
a reformed character,
having contended with
alcoholism, depression
and homelessness in his
twenties: “When I think
about the situations I was
in when I was younger, that
could’ve easily gone the
other way.” His research
was a sobering reminder.
On a lighter note, his
prep also involved baseball.
Helpfully, he could call on
experience, even if it was
one of few sports he didn’t
captain at school (basketball, football – he Some people – most often 40-year-
even made the junior Olympic volleyball olds – say life begins at 40. They also
team). “It’s just getting into the swing of acknowledge, though, that the peak
it,” he says, seemingly not intending the earning power, relationship satisfaction
pun. “The movements are specific, so it’s and self-confidence enjoyed in your fifth
waking up those old muscles.” decade come at the cost of an inexorable
physical decline. Except that isn’t the
Strength In Numbers case: studies show that the precipitous
Speaking of old muscles, since Manganiello falls in testosterone associated with
last graced the Men’s Health cover, he that age are not because of any arbitrary
has hit the big 4-0. “Yeah, now I’m in the biochemical cut-off point, but because we
second half,” he laughs. The let it happen. Training can significantly
milestone has given him cause
for reflection, and a greater
delay the seemingly inevitable, yet of our
own volition we diminish our intensity,
awareness of the clock ticking regularity or both, either because we
down. “When that hit me
for the first time, that was…
mistakenly think we’re already past it or
we’re too busy living that newfound life.
I don’t know, it’s an interesting
thought to have,” he says,
Manganiello is showing no signs of
slowing his regular programming of
with a sigh. “But the other side
of it is that I’m in better shape
Olympic lifts and metcon. “I might start
with front squats or some sort of back
than I’ve ever been. I feel super-healthy, squat wave,” he says. “Then the second
super-strong and I’m accomplishing half of the workout will be an EMOM or
things physically that I’ve always wanted some gruelling, awful combination of
to. So that’s really great.” exercises.” It doesn’t hurt (actually, it
MEN’S HEALTH 43
COVE R M O D E L M U SC LE
JOE MANGAN I E LLO

does) that his trainer is Ron Mathews,

who runs Reebok CrossFit LAB in LA.
Mathews won the sport of fitness’s 2016
45-49 Masters division, making him the
fittest man in the world over 45: “If there’s
a fountain of youth, that guy’s got it.”
Father Time does demand some
concessions. “I don’t recover the way that
I did when I was 18 – I get sore and I have
to be conscious of that,” says Manganiello.
Like a vintage car or watch, older muscles
require a bit more maintenance in the
form of regular foam rolling, massage
and acupuncture. “I also think, though,
that there’s something earned in that
soreness,” he says. “When you have a
tough workout, it’s hard to move around
the next day. But I kind of enjoy it.”
Exercise is a rare constant in the
chameleonic and frequently uncertain
life of an actor. “I work out even when
I’m not training for a specific role,” says
Manganiello. “That’s something that
doesn’t change for me.” It also enables
him to negotiate the health issues that
can arise for men of a certain age: last year
he was forced to drop out of a miniseries
about Seal Team Six at the eleventh hour
when his appendix burst: “I’ve been
incredibly fortunate to be as disciplined
as I have been about being in shape,
because when those bumps in the road
happen I’ve been better prepared.”

Breaking The Mould

Yes, Manganiello is ageing well, but
reassuringly, not entirely gracefully.
Held at the W Hollywood hotel, his 40th
birthday party was an ’80s hair metal-
FAR FROM EASING UP,
JOE IS PUSHING HARDER
INTO HIS FIFTH DECADE Chest
themed extravaganza called “Joechella”.
The headliners were comedy rock tribute
band Steel Panther, whom Manganiello undertaking martial arts and katana of actors, writers and directors all honed
joined on stage to belt out a few numbers. training, but he’s keeping schtum amid our creative chops with this game.” He’s
His wife of just over a year, reported Bat-rewrites: “I really don’t played D&D on camera with a team of
Modern Family actress have anything to say, and funnymen called Force Grey for the
Sofia Vergara, provided
a “pretty delicious”
“I kind of neither does anybody else
in that camp.”
Nerdist YouTube channel and even co-
written a script for Warner Bros with one
Van Halen Frankenstrat- enjoy it when He’s much happier to of his old drama schoolmates: “That’s
shaped birthday cake.
His comedian friend it’s hard to talk about his rekindled
passion for the board
something that I very much want to help
happen in an awesome, awesome way.”
Taran Killam, meanwhile,
gifted him a stack of
move around game Dungeons & Dragons,
previously disparaged as
Ostensibly falling into the jock category
in the crude schoolyard classification
comic books – which
could provide useful
the next day” the preserve of pimple-
faced teens but recently
system, Manganiello is not the sort of
person you’d stereotypically expect to
research material for his rumoured made acceptable by Game of Thrones (its be into Dungeons & Dragons, at 40 or 16.
role as supervillain Deathstroke in the successor) and Stranger Things. “I was “My question is: why not?” he replies.
standalone Ben Affleck Batman film. a big player growing up, then I got into “Why wouldn’t I be?” In an imaginary
Manganiello has previously mentioned sports and went to drama school,” he dungeon, the only limit is the sky.
says. “I got reintroduced through a studio
executive friend. My entire generation

44 MEN’S HEALTH MENSHEALTH.CO.UK

 UNLEASH THE BEAST
Manganiello’s training was intense when prepping for
Rampage – think heavy lifts and bodyweight moves
using a weighted vest. “We’ve been leaning toward
functional, athletic exercises,” says Mathews. These
guys don’t mess about: “We turn up the music and just
get down to it, no chit-chat.” It’s time to follow his lead.

WARM-UP 1/ AIR SQUAT 2/ PRESS-UP 3/ SPIDER-MAN & REACH 4/ RUSSIAN BABY-MAKER

This, we’re 10 REPS 10 REPS 5 REPS EACH SIDE 10 REPS
With your feet shoulder-width (A), Position your hands underneath your Don’t go anywhere just yet. From the This isn’t as much fun as it sounds.
afraid to say, is drop your ass to the grass, bringing shoulders, so your body is straight press-up position, bring your right Bend to grab your toes, then squat,
the easy part. your arms out and keeping your chest from head to ankles (A). Lower until foot toward your right hand (A). Drop using your arms to push your knees
Perform three up. Once your hips are in line with or your chest touches the floor (B), your left elbow to the floor and twist out (A). Now hold
ld onto your toes
rounds of this below
e o your
you knees
eess (B),
( ), d
drive
i b backk up.. then – well, the clue’s in the name. to reach upward (B). That’s one rep. while you straighhten your llegs (B).
dynamic circuit
to start your A
blood pumping A B A
and mobilise A
your joints
B
B

STRENGTH 1/ POWER CLEAN 2/ SPLIT JERK

Set a timer and 9, 8, 7 REPS DOWN TO 1 1, 2, 3 REPS UP TO 9
With feet hip-width, hands slightly From a rack position (A), dip slightly
perform these as wider, hook-grip the bar (A) and and explosively push the barbell up
a ladder: do nine drive up. As it clears your hips, snap while splitting your legs to land in
cleans and one them explosively and dip to catch the a high lunge, arms straight (B). Step
jerk, then after weight
ht (B).
(B) Stand
St d tall,
t ll, then
th lower.
l . your legs back in,, and lower the bar.
90sec, do eight
cleans, twoo jerks
jerks.
Stop when you
hit one cleaan A
and nine jeerks
k B
B
A

TRAINING WITH MATHEWS

HAS PROVED AN EDUCATION

DEFINITION 1/ SINGLE-ARM KB SNATCH 2/ RING DIP 3/ D-BALL TO SHOULDER 4/ STEEL CLUB LUNGE
Time to turn 10 EACH SIDE 10 REPS 10 REPS 10 REPS
Holding the kettlebell between your As if dips weren’t already hard enough. A D-ball is like a soft Atlas stone (but Lift the club (or a dumbbell if your
that music up. legs in a half squat (A), snap your hips Begin with arms straight (A), then it’s still pretty hard). Squat (A) and gym’s not as good as Manganiello’s)
Do four rounds forward as for a swing, then shrug lower your chest until your shoulders lift it onto your thigh to get your arms overhead (A). As you lunge, lower it
with minimal and pull it up, punching through (B) are below your elbows (B). Now push under it. Heave it over your shoulder to eye llevell (B) llel to the
(B), arms paralle
rest. Yes, it’s so it doesn’t whack your forearm. up, keeping your hands in close. (B) – assuming no one’s behind you. ground.
g Raise it as you push back up.
“gruelling”, as
Manganiello puts A
B
it, but if he can A
A
handle it at 40, B
so should you
A
CUT OUT AND KEEP

MENSHEALTH.CO.UK MEN’S HEALTH 45

 TIME
WORDS BY SCARLETT WRENCH & DAVID MORTON / PHOTOGRAPHY BY JOBE LAWRENSON

MAXIMISING LIFE’S GREATEST

EATEE ST LLUXURY
U X U RY

SOAK UP SOME RAYS

TO GIVE YOUR BRAIN A
BRIGHTER OUTLOOK

02
HOURS TO WARD OFF
BRAINFRY & TOP UP
A 
t this time of year, you may
observe an increase in our
championing of a certain
scintillating vitamin. With
benefits pertaining to everything
from fat loss to cancer prevention,
vitamin D enjoys its fair share of
time in the sun. But should you
the blood of those afflicted when
measured against a comparatively
healthy control group.
Further study showed that
those who spent in excess of 14
hours a week exposed to sunlight
– just two hours a day – were
only half as likely to develop the
condition as those who spent
seven hours or less outdoors.
YOUR SUMMER TAN require any extra encouragement
to stray from the shade this
Though you can find vit D in
food, as much as 80% of our levels
summer, the bright sparks at are dictated by sun exposure,
Chongqing Medical University making a lunchtime park workout
in China have uncovered further during the warmer months all the
research currently burning more worthwhile if you’re keen
up the health newswires. to stave off neurological decline
In a study of 400 volunteers, in the long-run. Not our most
half of whom were recently instantly gratifying of offers? Your
diagnosed with Parkinson’s, healthy glow suggests otherwise.
neurologists noted significantly
lower levels of the vitamin in
 TIME
05 S 
o you managed to retrieve
your bike from the dustiest
enclave of the garage with
the best of intentions, only
to dismount at the first incline in a
breathless strop. Before you throw
profanities at the infernal machine
that has so forsaken you, consider
redirecting that ‘energy’. It’s a
strategy the peloton swears by.
SECONDS TO GIVE According to scientists at Keele
University, your performance in
YOUR STAMINA AN the saddle can profit from a few
well-timed obscenities. Following
INDECENT BOOST up on studies in which swearing
was shown to help increase pain
tolerance, researchers asked
participants to swear before an
intense session on an exercise
A F!*KING HUGE
INCREASE IN POWER
8 S
bike. Compared to those who
uttered ‘neutral’ words, the
study group noted an increase
in peak power of 24 watts.
The same spikes also applied
when the theory was tested on
hand grip strength, with those
shouting out their favourite
four-letter words increasing
strength by 2.1kg. Researchers put
this down to the distracting effect
of cursing – a handy trick when
faced with stubborn jars in your
kitchen cupboard, sure, but we’d
exercise caution with petulant
tantrums on a busy gym floor.
As for swearing through Sunday
afternoon hill climbs, given the
evidence, it would be rude not to.
WORDS: AARON TOUMAZOU | ADDITIONAL PHOTOGRAPHY: PAVEL DORNAK AT HEARST | THANKS TO SOHOBIKES.CO.UK
BENEFIT FROM
S CO U
 TIME

DON’T BE A MUG.
KNOCK MUSCLE
PAIN DOWN IN ONE

04
MINUTES TO SINK
POST-GYM PAIN WITH
T 
hese are strange times
indeed when a hot beverage
could reasonably be hailed
as an ‘Instagram star’. For the
rising popularity of the turmeric
latte can only be attributed to
those aching to bring some colour
to their social feeds, rather than
any alleged flavour benefits.
for four weeks reported less
discomfort than those taking
traditional meds, plus they
swerved the associated heart-
harming side effects. Further
research showed that curcumin
– the active ingredient in turmeric
– reduces muscle soreness after
leg-press exercises, as well as
lowering blood markers for muscle
damage, compared to a placebo.
A TURMERIC LATTE Even so, while MH still favours
an old-fashioned French press for
Save yourself the £3.90 cost
of a trending latte (and the
a morning pick-me-up, it seems embarrassment of having to
this latest trend has merits beyond actually order the damn thing)
increasing the number of “Cool and heat a cup of milk on the
page ” comments you attract. hob for four minutes, stirring in
A clinical trial published in a teaspoon of turmeric, pinch
The Journal of Alternative and of cinnamon and crack of black
Complementary Medicine found pepper, which happens to
that turmeric can be as effective increase curcumin bioavailability
as ibuprofen for pain relief. In the by 2000%. Then hashtag that.
study, participants with arthritis
who took 1.5g of the spice daily

S CO U S 9
 TIME
40
MINUTES TO WIND
YOUR BODY CLOCK
A 
ny man who’s ever marvelled
at popular MH cover stars
BACK SEVEN YEARS Jason Statham (age 49) or
Hugh Jackman (a full 48)
won’t express surprise at the
concept that working out makes
you look younger. But staying
forever young is about far more
than single-digit body fat and
a deadlift PB that would make
men 20 years your junior blush.
Because, according to a new
study in Preventive Medicine, fitter
men have fewer signs of ageing
at a cellular level, too. Researchers
took DNA samples from 6000
adults to measure their telomeres
– parts of the chromosome, linked
to longevity and disease risk.
50 S S
SWING BACK TIME
BY SKIPPING A
FEW REST DAYS
The most active among subjects
were shown to have nine fewer
years of cellular ageing than sofa-
bound types. Again, for those who
are no stranger to sweating, this is
not exactly news. How often you
train, however, is worth noting.
The most committed gym-goers
– those training for 40 minutes,
five days a week – were seven
years younger on a cellular level
than moderate exercisers. So, while
we can’t promise it will earn you
The Stath’s age-defying definition,
cutting the odd rest day from your
regimen could add years to your
life. Giving you extra time to work
on scoring that action-movie
franchise deal you’ve been after.
CO U
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The
Body
Issue
2017
For each of the eight men who comprise this year’s paean
to the male physique, the body is a finely tuned engine. But
though it is built to perform, performance can mean many
things. And while these men are all indubitably strong, their
strength manifests itself in different ways. Here, in their
own words, is their body of evidence
WORDS BY DAN MASOLIVER
Rio EX FOOTBALLER, FATHER, CAMPAIGNER

Ferdinand AGED 38 – 189CM | 96KG

GUTTER CREDIT

54 MEN’S HEALTH MENSHEALTH.CO.UK

 The
Body
Issue
2017

RETURN TO GLORY
A POST-RETIREMENT
WEIGHT TRAINING
PLAN SAW FERDINAND
ADD 11G OF LEAN
MUSCLE, FOR LIFE-
LONG ATHLETICISM

MENSHEALTH.CO.UK MEN’S HEALTH 55

 here is a ticking clock that hangs
over the head of every athlete.
Whatever their achievements in the
sporting arena, however rigorous their
preparation, their bodies will eventually
stiffen, weaken, and ultimately let them
down. It is the grim inevitability of sport:
with the passing of the seasons, even
the brightest stars must eventually flicker
and fade into the endless canopy of night.
Rio Ferdinand was one such sporting
star. In a footballing career spanning
19 years, he won 18 trophies, including
six Premier League titles and a coveted
Champions League. He remains one of
the most-capped English players of all
time, a football stylist worshipped by
Manchester United fans and grudgingly
respected by rival supporters. But in 2015
– aged 36, and a waning elder statesman
of his sport – Ferdinand waved goodbye
to the only life he’d ever known.
The physical slump was immediate.
“For those first few months, I didn’t do
anything. I just stopped,” he says, recalling
the aftermath of his retirement, without
training sessions to attend or coaches to
impress. “You look at my old teammates
and other former players, and few of them
are in shape. They don’t entertain the
gym. But you’ve got to understand most
of them were in the gym for 25 years.
Running, every day. I hate running, actually
hate it. Any type of workout that involves
breathing heavily, I hate it. Because that’s
all I did for 25 years – run,
run, run.” And so, in most
cases, the paunch grows “The gym
and the fitness goes.
is the place
Sat at the breakfast bar
in the open-plan kitchen where my
of his Kent home – the size
and polish of which befit a mind gets to
recently retired professional
footballer who twice broke
take a break
the Premier League transfer
fee record – Ferdinand
for a while”
looks nothing like the soft-stomached
former colleagues to whom he’s referring.
Dressed in black shorts over black gym
tights, a grey T-shirt failing comically to
contain his upper arms, he looks every
bit as imposing as he did when he was
marshalling the MU defence. Scrap that.
He looks quantifiably more so.
“I had a bit of an awakening,” he says.
“I ran for a train at Euston, about 400
yards. I got on and I was sweating like I’ve
never known. I was in agony! Luckily it
was a time of day when no one was on
the train, because if they’d have seen me,
56 MEN’S HEALTH
they’d have thought this guy’s never been
an athlete, never done any exercise. I’d
never felt like that; it was embarrassing.
The deterioration was so quick. That
kicked me into getting back in shape.”
Ferdinand enlisted the help of
professional rugby player-turned-PT Mel
Deane, and began a programme built
around lifting weights. Very heavy weights.
He filled the glass-walled gym at the far
end of his swimming pool with
a squat rack, bench, TRX,
dumbbells, kettlebells, Swiss
balls and medicine balls –
enough equipment to rival
a small health club. With
Deane barking instructions,
Ferdinand would work out,
as he still does, four times a
week, often more. He became
devoted to this new style of
training. But what began as
a purely physical endeavour soon took
on an unexpected therapeutic quality –
offering brief moments of solace during
a period of intense, emotional pain.
In May 2015, when Ferdinand was
preparing to retire and planning the
ventures with which he would occupy
his newfound free time, his wife Rebecca,
the mother of his three young children,
died very suddenly. She had previously
received treatment for – and seemingly
overcome – breast cancer. But the cancer
returned. Only 10 short weeks later,
Rebecca passed away.
As a professional athlete playing at
the highest level, and with a loving wife
at home, Ferdinand had barely needed
to take responsibility for his life outside
football. Suddenly, he became responsible
for the care of, not just himself, but three
kids under the age of 10. The grief was
overwhelming – a feeling of anguish he
dealt with by distracting himself with work,
his children, and of course, with training.
Just how significant a role did training
play as a coping mechanism? “Huge,
yeah. Just huge,” he says emphatically.
“It enabled me to free my mind. You’ve
got to remember, when I played football,
when I’d step onto the pitch, there was
PHOTOGRAPHY (FERDINAND): DAVID CLERIHEW | GROOMING (FERDINAND): LAURA DEXTER USING KEVYN AUCOIN
nothing I thought about but football. It
was a clear space, a little release time.
Without the gym, I don’t know where I
would’ve had that release time – that time
just to think about nothing, or to think
about something other than what was
going on in my life. The gym really played
a part in that, and that’s why I’ve clung
onto it. For me it’s a place where your
mind gets to take a break for a bit.”
In the beginning, the gym served as
an escape valve, a tool for exorcising
pent-up feelings of anger and torment.
But it soon became a form of physically
induced meditation. “I’m simply happier
when I’m in the gym and working out, and
I think everything else flows better when
I’m doing that,” he says. “It invigorates me
and calms me at the same time.”
Earlier this year, after months of
keeping his feelings locked up, Ferdinand
filmed a documentary, Rio Ferdinand:
MENSHEALTH.CO.UK

Being Mum and Dad, in which he opened
up about the acute emotional pain that
he suffered following his wife’s death. In
particular, he reveals his early inability to
discuss it with anyone, be they friends,
family or a therapist. The film is by turns
honest, raw and devastatingly sad.
It’s important, says Ferdinand, for men
to drop the tough guy exterior, and be
comfortable discussing their emotional
afflictions as readily as they might their
physical ones. “There’s this machismo
that comes out. Feelings and emotions
are not seen as something that’s macho
enough to talk about,” he says. “There’s
a taboo there and that was a part of the
documentary that we wanted to explore
and break down a bit. Men need to learn
how to speak and to open themselves up.
It’s OK to feel vulnerable at times.” He
hopes that his documentary, as well as
the work undertaken by the Heads
Together campaign fronted by Princes
William and Harry, will help us to reach
MENSHEALTH.CO.UK
FRAME OF MIND
STAYING ACTIVE
PROVED PIVOTAL IN
HELPING FERDINAND
COPE WITH THE
LOSS OF HIS WIFE
a tipping point where men feel free to
express themselves without shame
or fear of stigma.
Ferdinand is keen to point out that
he isn’t claiming to be an expert on the
subject of bereavement. Moreover, he
says that two years on from Rebecca’s
passing, it is still very much something he
is learning to process. But he knows that
his sessions in the gym have been vital in
enabling him to make it this far. “I think
you’ve got to find something in your life
that can help you take your mind off the
stresses that hold you back. Fitness has
been that something [for me].”
It is hard, as an outsider, to see quite
how much Ferdinand’s physical regimen
has helped him to develop emotionally.
What is evident, however, is the effect it
has had on his body. On set, as Deane
puts Ferdinand through his paces, the
veins on his unrecognisable forearms
The
Body
Issue
2017
practically pop out of his skin. When the
photographer asks him to remove his
T-shirt, the full extent of his bodybuilder
chest and diamond-cut torso is revealed.
A classic footballer’s physique – retired
or otherwise – his is not.
“I’m about 11kg heavier than when I
Rio, retired,” he says. “My playing weight was
bravo about 85kg; I’m now 96kg.” That’s 11kg –
It’s never too roughly the weight of a French bulldog –
late to start in pure, lean muscle. As a centre-back,
lifting heavy, Ferdinand explains, he had to be strong to
as Ferdinand cope with some of the tougher strikers in
proves. Here’s Europe, but stay slim – slimmer even than
your cue card he’d have liked – in order to keep up with
nimbler opponents. He’d always planned
3-5%
on adding bulk to his slender frame after
retirement, but initially had no idea where
AVERAGE MUSCLE to start. “People assume that an elite
MASS LOST EACH athlete knows exactly how to fine-tune
DECADE FROM their body, any way they want.” He pauses,
THE AGE OF 30 conspiratorially leaning forward on his
stool. “Well, we don’t. Most of us haven’t
3
BIG STRENGTH
got a clue. We just do what we’re told.”
Having brought Deane on board to
WORKOUTS PER replicate the player-coach relationship, he
WEEK WILL STAVE then decided to consult a nutritionist. It
OFF MUSCLE LOSS was when these two disciplines combined
that he began to achieve real results.
1.5G
THE PROTEIN
Ferdinand is now keen to pass on his
knowledge to others. He’s cagey about
OLDER LIFTERS the details, but plans are well underway,
NEED PER KILO he says, to release a paid-for programme,
OF BODYWEIGHT available to anyone wanting to follow in
his fast-bulking footsteps. “I’d like to help
2
SESSIONS PER
others get to the place where I am. Where
I think: ‘This is great, this is my lifestyle
WEEK SLOWS AGE- now,’” he explains. “It isn’t a chore. It isn’t
RELATED MENTAL about watching a gram of protein here or
IMPAIRMENT a gram of fat there. And you don’t have
to have a ready-made gym in your house.
20
MINS OF WEIGHT
I want it to be something that’s really
smooth and fits into your lifestyle.”
LIFTING A DAY When Ferdinand’s time as one of the
WILL BOOST YOUR greatest defenders of his generation
WORKING MEMORY came to an end, training for a different
kind of goal helped give him a new focus
180
MINS TRAINING
at a stage when many others lose theirs.
But perhaps more importantly, in doing
PER WEEK IS so he discovered a strategy to help him
ENOUGH TO CURB through the most distressing period of his
SKIN AGEING life. “Until you start working out regularly,
you don’t understand it,” he says. “You
don’t understand that sometimes that
hour, or even that brief 20 minutes you
snatch as and when, can be the most
chilled out hour or 20 minutes of your day.
So why would you miss out on that?”
MEN’S HEALTH 57
The
Body
Issue Chris
2017
GB DIVER, PERFECTIONIST
AGED 24 – 174CM | 70KG
Three seconds – less than the time it takes
to lace up your trainers. In few sports is
the window of opportunity, or margin
Mears
of error, so slender. Yet this is what it
amounts to; the months of training, the
twice daily, three-hour sessions, distilled
into this one dive. Just three seconds is
the difference between Olympic gold
and crushing disappointment.
“The hardest dive in the world is the
triple-out,” says Chris Mears of the dive
he and partner Jack Laugher performed
to perfection at Rio 2016, to become GB’s
first Olympic diving gold medallists. “It’s
two-and-a-half forward somersaults with
three twists. It’s hard for us to do on
a good day, let alone on the days when
we’re struggling. The timing has to be so
precise: the take-off, coming out of your
shape into the twist… It’ll kill you if you’re
not in the right physical condition.”
To this end, Mears believes there’s one
thing above all others that is crucial to
executing a perfect, splash-free entry:
“Core stability. It’s massively overlooked,
especially by gym lads who just want to
bulk up and get massive. But in my sport,
you realise how important it is. With
somersaulting, twisting and holding entries
at high speeds – we can hit the water at
25mph – if your core isn’t activated then
it’s easy to go loose and get injured.”
The diver’s shredded torso isn’t just
built to look good in Speedos, then, but
precision-engineered to suit the specific
demands of his sport. Generating the
explosive power to propel himself off the
springboard before initiating a series of
lightning-fast flips and twists places huge
stress on his body.
“When Lewis Hamilton goes into an
accelerated right-hand turn at 170mph, he
pulls about 3.5Gs,” says Mears, betraying
his other love: motorsport. “When we do
our triple-out, pushing into the board,
throwing into a pike, flicking our legs out
and going into a twist, we pull the same
G-force. There’s something so pure about
that. Millions of pounds go into F1 cars
to let them hit the sorts of speeds that
pull that much G-force. All we’ve got is
a diving board and a pair of trunks.”
Chris Mears is an ambassador for
Bridgestone, a Worldwide Olympic Partner

58 MEN’S HEALTH MENSHEALTH.CO.UK

 “The timing
is so precise...
it’ll kill you WATERTIGHT
MEARS’ TRAINING
if you’re not PLAN IS LASER-
FOCUSED FOR THE
in the right SINGULAR DEMANDS
PHOTOGRAPHY (MEARS): BEN DUFFY ON BEHALF OF BRIDGESTONE

OF HIS SPORT
physical
condition”

MENSHEALTH.CO.UK MEN’S HEALTH 59

Mark
Cavendish
CYCLIST, MASTER SPRINTER
AGED 32 – 175CM | 70KG
Just four months ago, Mark Cavendish’s
future looked uncertain. With Le Tour
approaching, injury threatened to abandon
him at Dover. His absence on the track was
later attributed to Epstein-Barr – a virus
that can lead to fever and enlarged organs.
“I was in incredible form, then all of
a sudden I just wasn’t winning,” says the
Team Dimension Data cyclist. Thankfully,
a four-week recovery period saw him
return to full health, if not quite full fitness.
On set in May for our shoot, he is notably
excited about having just completed his
first week of training in two months.
For anyone else, this kind of setback
might have been debilitating, but Cav’s
competitive record suggests a singular
drive for success. As a track cyclist he
took home a silver medal in the omnium
at the 2016 Olympics. As a road cyclist
he has won 30 Tour de France stages,
making him the second most successful
stage cyclist of all time.
Despite being renowned for his
blistering sprint finishes, Cavendish’s
secret lies in punishing rides of five hours,
six days a week. It’s an approach that has
served him well, despite his need to excel
TWO-TRACK MIND
VARIED AND COMPLEX
PREPARATION HELPS
CAVENDISH DOMINATE
IN BOTH ROAD AND
TRACK DISCIPLINES
60 MEN’S HEALTH
in vastly different disciplines. “Road and
track are separate sports,” he confirms.
“It’s the difference between an F1 car and
a rally car. Or like Andy Murray playing
squash. My body has to do both.”
For the velodrome, Cavendish focuses
on developing the core strength needed
to shift his weight from side to side. For
Le Tour, it’s intervals and hill climbs.
His diet differs, too. Track cycling is
explosive, fuelled by muscle built on
protein and yet more protein. But Le Tour
demands a leaner athlete, and thus an
inventive approach to calorie restriction:
“If I go out on the bike early, I’m hungry
when I get back and refuel at lunch and
dinner. But if I go out later, I miss lunch
and only end up eating two meals.”
Cavendish is optimistic about Le Tour,
but has a cautious eye on Tokyo 2020.
“I’ve achieved everything I can, apart from
an Olympic gold,” he says. “That’s still
the ambition.” In the more immediate
future? “The next goal,” he says, “is
always to just keep on winning.”
INTERVIEW: MICHAEL JENNINGS | PHOTOGRAPHY (CAVENDISH): DAVID CLERIHEW | GROOMING (CAVENDISH): SABINE CHAMMAS
MENSHEALTH.CO.UK
 The
Body
Issue
2017

“Achieving
an Olympic
gold medal
is still my
ambition”
GUTTER CREDIT

MENSHEALTH.CO.UK MEN’S HEALTH 61

The
Body
Issue
2017

“To make
another
man’s body
submit to
yours – that’s
a beautiful
MOVEABLE BEAST
MCGREGOR’S FOCUS
thing”
ON MOBILITY AND
SHARP EXECUTION
HAVE CHANGED
THE GAME FOR ALL
MARTIAL ARTISTS
GUTTER CREDIT
 Conor
McGregor
UFC FIGHTER, LIVING LEGEND
AGE 28 – 175CM | 70KG
There was a moment, in the spring of
last year, in which Conor McGregor’s
self-aggrandising bluster seemed to have
all but blown out. He was scrabbling to
breathe, clawing to free himself from the
rear naked-choke applied by Nate Diaz.
He didn’t. He tapped. And he lost.
It was the first foray into a heavier
weight class for the featherweight
champion and in the press conference
after his first UFC defeat he seemed almost
gracious. Yet the sparkle of his smack-talk
had simply hardened into quiet focus.
By the end of 2016 he had won
a rematch against Diaz at welterweight
GUTTER CREDIT(MCGREGOR): PETER YANG | STYLISTS: SANDRA NYGARD AND DAN MICHEL | GROOMING: SYDNEY SOLLOD AT THE WALL GROUP | SHORTS REEBOK
and then become the first fighter to
hold two belts simultaneously, after
dropping the lightweight title holder
Eddie Alvarez – a visibly bigger and
more powerful man – with a concussive
barrage of time-splitting punches.
“What people see as power is often
just a tense body, which is actually quite
fragile,” he says. “People are so caught
in a routine, doing the same things over
and over. I want to be an expert in
different fighting styles – new training
methods, new ways of thinking.”
Certainly his continuing work with
Israeli ‘movement’ evangelist Ido Portal
has changed the game for elite fighters
and everyday athletes alike. Focusing
on fluidity of form, Portal and McGregor
have elevated the study of human
movement to a higher plane and, thanks
PHOTOGRAPHY
to his 13 million Instagram followers,
promoted mobility to the top of the
world’s athletic agenda.
“I’ve learned new footwork patterns
that are very unusual,” he says. “I’ve
learned to find a lower centre of gravity
and I’ve found more angles to throw
shots.” Grappling, too, presents its own
challenges: “In a bout, I’m not just fighting
another man – I’m dealing with another
man and the ground. I want to understand
how the ground can be my friend.”
“It’s all beautiful,” he enthuses. “The
movements are beautiful but so is the
brutality. To know how to make another
man’s body submit to yours – that’s
a beautiful thing.”
‘The Notorious’ has since been
stripped of his featherweight belt for
inactivity in the division, having taken
a hiatus from fighting to await the birth
of his son – named Conor McGregor Jr,
naturally – who was born in May this year.
Until the UFC’s biggest pay-per-view
star returns, his last words in the octagon
following the Alvarez fight still echo
throughout both locker and boardrooms:
“I’ve ridiculed everyone on the roster.
And I just want to say, from the bottom
of my heart, I’d like to take this chance
to apologise… to absolutely nobody. The
double champ does what he fucking wants!”
When his body, mind and tongue
are so consistently lethal, it would be
bold indeed to suggest otherwise.
The
Body
Issue
2017
ADVENTURER, WILDMAN
AGE 36 – 177CM | 66KG
With his thick mane of unkempt ginger
hair and beard venturing ever further
down his chest, Conway looks as feral as
the lions that roam his native Zimbabwe.
“The beard gives me superpowers, mate,”
he says, laughing softly. “And I can store
food in there, which is convenient as well.”
Conway has a habit of downplaying his
achievements. The truth is, he began to
grow the beard in 2013, not to act as
a portable larder but out of necessity.
“I was attempting to swim the length of
Britain – 900 miles from Land’s End to
John O’Groats,” says Conway. “But in the
Irish Sea I kept getting stung by jellyfish.
Hence the beard – it became my armour
against stinging tentacles.” After a full
64 MEN’S HEALTH
Sean
Conway
four and a half months at sea, he finally
completed the challenge.
Since then he has smashed numerous
world records, culminating in last year’s
4200-mile triathlon around the coast of
Britain, which he describes as the toughest
85 days of his life. “It was especially
difficult because I could only train for the
cycle,” he says. “The run and the swim
were so far from the start of the event that
whatever training I did for them, I’d have
lost by the time I needed it.” Unsurprisingly,
when he transitioned into the run after
a month of cycling, he soon picked up
an injury which he was forced to manage
for the next 800 miles. “That was kind of
annoying,” he laughs. “But that’s just part
and parcel of endurance stuff.”
Most men – even those mad enough
to accept such a challenge in the first
place – would surely have given up at this
stage. His extraordinary drive is all the
NATURAL ATHLETE
HAVING QUIT HIS
CITY JOB FOR AN
ULTRA-ENDURANCE
ADVENTURE, CONWAY
HAS REDEFINED HIS
PHYSICAL LIMITS
more remarkable when you consider
that, as recently as 2011, Conway was
a landlubbing partner in a London
photography business. Restless and
disillusioned, he sold his share for £1
and, despite having no serious exercise
history to speak of, embarked on his
first major adventure: a 16,000-mile
round-the-world bike ride.
PHOTOGRAPHY (CONWAY): JAMES CHEADLE/DISCOVERY COMMUNICATIONS/
SEAN CONWAY ON THE EDGE | PHOTOGRAPHY (WHITLOCK): TOM WATKINS
“To all intents and purposes, biologically
I’m the same person I was 10 years ago,”
he says. “I haven’t got lots of extra muscle
mass or anything. But I’m more aware of
my limits, and how far I can push myself.
It’s only when you push your body that
you realise what it’s capable of doing.”
Moreover, Conway believes that anyone
can follow in his footsteps: “The human
body is amazing at building up resilience.
It’s why people get better at endurance
stuff the older they get. So my advice to
anyone is: keep pushing those boundaries.”
MENSHEALTH.CO.UK
 GYMNAST, GOLD-DIGGER
AGE 24 – 167CM | 62KG
At 24 years of age, double Olympic
champion Max Whitlock should be past
it. In gymnastics terms, he’s an old man.
“Gymnasts generally retire at about 27,”
says Whitlock, whose two gold medals in
Rio last year made him the most decorated
athlete in British gymnastics history. “But
I want to do two more Olympic cycles,
so I need to be clever about how I train.”
That means focusing his efforts in the
gym on the two events in which he most
recently exerted dominance: the floor
and the pommel horse. “I spend a great
deal of my time doing apparatus-specific
conditioning,” he says. Whitlock’s training
might otherwise seem surprisingly familiar
to the average gym-goer: HIIT-style
efforts of 30 seconds on, 30 off, plus lots
of bodyweight exercises. The fact that
calisthenics is now a mainstream fitness
craze, with muscle-ups a symbol of gym
status, is something that tickles Whitlock.
After all, he’s been tending the bars from
the age of seven, and has had abs ever
since. “We’ve got gymnasts in our club
who are 10 and absolutely shredded,” he
Max
Whitlock
S CO U
says. “Even I’m shocked when I see it, but
I guess I was the same. When you’re in
the gym 20-odd hours a week, it doesn’t
take long to get that sort of body.”
But size isn’t everything. In fact,
Whitlock has to be careful not to pack
on too much muscle. “Bigger lats, biceps
and triceps would affect my pommel
horse, which has always been my main
focus,” he says. “Pommel horse is all
about flexibility. You see the big guys
and they can’t touch their hands behind
their backs. The fact is, the bigger you
get, the less flexible you become.”
Talking through Whitlock’s routine,
it’s clear that being one of the greatest
gymnasts of your generation isn’t all
gold medal glamour. Spend that much
time on a pommel horse and your palms
will take a pummelling. “You build up
big calluses that you have to file down,”
he says matter-of-factly. “If they get too
big they can catch and take a chunk out
of your palm. Then you’re starting from
square one again.” And when you possess
a drive like this South Essex old hand,
such setbacks aren’t an option.
BALANCING ACT
FOR GYMNASTICS,
WHITLOCK NEEDS
IMMENSE STRENGTH,
YET MUST BE LIGHT
AND LEAN ENOUGH
TO STAY FLEXIBLE
S 65
Conor PRO BOXER, TKO ARTIST

Benn AGE 20 – 173CM | 66KG

London-born welterweight Conor Benn
stands a full head-and-shoulders shorter
than the current golden boy of British
boxing, Anthony Joshua. But this relatively
diminutive stature belies a left hook that’s
dumped two-thirds of his opponents out
for the count within the first round. Not
for nothing is he nicknamed The Destroyer.
approach to training. “For my weight level,
endurance is key,” says Benn. “As you
get heavier, you’ve got to bang. But at
welterweight you’ve got to be rapid.”
That jaw-crunching explosiveness
comes from a gruelling regimen built
around plyometrics and sprints. “People
think it’s going crash, bang, wallop on the
night and that’s it,” he says. “But there are
so many factors.” Mondays, Wednesdays
and Fridays bring an early run, afternoon
This formidable ability to bring a fight
to a swift close is not the product of brute
“When I hit brawn, but rather a consciously athletic

the bag,
I’m going to
take it off
its hinges.
That’s the
mindset”

HIT RECORD
AS YET UNDEFEATED,
BENN’S TIRELESS
TRAINING REGIMEN
HAS MARKED HIM
GUTTER CREDIT

AS ONE TO WATCH

66 MEN’S HEALTH
 The
Body
sparring session and evening weights
circuit; Tuesdays and Thursdays start
his mindset. “My dad trained like a savage,”
know today is unhealthy,” he says. “But
I’m still learning, too. At one stage I was Issue
with 7am sprints followed by weights and
pad work. Each session is punctuated by
an all-important nap. “I’m either at the
says Benn in an Essex accent thicker than
his upper arms. “When I hit the bag, I’m
taking it off its hinges. That’s the mindset.”
taking pre-workouts for all three sessions
in a day and wondering why I wasn’t
getting any sleep. These are the things
2017
gym, in bed, or watching Jeremy Kyle,” he I’m learning now: the way my body works.”
The difference, however, is that there is
laughs. “In [training] camp, that’s my life.” With a 100% record under his belt, that
considerably more method behind Benn
The son of former World Champ Nigel, alone is a terrifying prospect for anybody
Jr’s bid to become a title contender.
Benn acknowledges the genetic advantage brave enough to enter the ring with him.
“The sport’s become more of a science.
of his patrilineage. But crucially, he says Conor Benn is an ambassador
My dad didn’t know about eating six meals
the most important thing he’s inherited is for Reebok, reebok.co.uk
a day and still being able to lose weight –
he was running in sweat suits, which we
GUTTER CREDIT

MEN’S HEALTH 67
 CHILD’S PLAY
ABANDONING
LIFTING HEAVY
WEIGHTS TO MAKE
THE GYM HIS
PLAYGROUND SAW
FRAMPTON BUILD A
GYMNAST’S BODY

“Eating kale
won’t help
me pull off a
handstand.
It’s training
over and over”
 Roger
Frampton
COACH, MODEL, INFLUENCER
AGE 33 – 182CM | 78KG
PHOTOGRAPHY (BENN): HAMISH BROWN/REEBOK | PHOTOGRAPHY (FRAMPTON): MAX OPPENHEIM
Growing up watching and idolising the
likes of Schwarzenegger, Snipes and
Stallone, Roger Frampton dreamt big
from an early age. Action-hero big.
“When I was 16 I found this old-school
gym with pictures of Arnie all over the
walls,” he says. “And that’s how I started
in the fitness world: pumping heavy
weights, aspiring to be a bodybuilder.”
Frampton’s modelling career took flight
around the same time he qualified as
a PT, keen to share his passion for the
weights room with others.
But a gym-class epiphany would later
alter both his physique and the shape
of his training career dramatically. “It
was a gymnastics class. There were all
these young kids being awesome. So
I tried to do what they were doing but
found I couldn’t,” he says. “That’s when
I realised: we’re all born flexible, then we
lose it. When you’re five years old, you’re
running around the park, moving freely.
Then you go to school and get educated
sitting down for six or seven hours a day.
Suddenly you have these 30-year-olds
who have no idea what their bodies are
designed for, walking into a yoga class
and realising that they can’t touch their
toes. We’ve been conditioned to sit still.
But humans are designed to move.”
Frampton subsequently ditched
the weights and now bases his training
solely around calisthenics and mobility.
“I want to reverse-engineer my body,”
he says. “Essentially, my goal is to get
back to five-year-old Roger.” To that
end, Frampton no longer thinks of his
daily two-hour training sessions in terms
of sets and reps, but simply movement.
“I could spend 20 minutes working on
my wrists, another 20 minutes on my
ankles, followed by hip and shoulder
movements. I work on movement of the
The
Body
Issue
2017
spine in different directions – flexion,
extension, protraction, retraction. And
I like to hang from bars – not necessarily
even pull-ups, just stretching out the
shoulders. I’m trying to reverse all
the damage I’ve done to my body with
weights. Until I can do the splits in
every direction, I won’t be satisfied.”
But while Frampton’s enviable,
shrink-wrapped physique isn’t made in
the gym per se, neither is it made in his
vegetarian kitchen. “I hate that phrase:
‘Abs are made in the kitchen,’” he says.
“I don’t count calories. I have a crap
diet. I finish training and I’m hungry,
so I just go for the veggie option at the
nearest shop. I eat veggie burgers from
McDonald’s, microwave meals, Pret
sandwiches – I just can’t eat animals.
Eating kale isn’t what helps me pull
off a handstand. Training repetitively,
over and over again, and doing horrible
stretches is what gets me there.”
 THE
GRAND
TOUR
T
his month, 198 riders from 22
teams will descend on Düsseldorf
for the Grand Départ of the 104th
edition of The Tour de France – the most
famous event on two wheels. Taking place
over 23 days, and encompassing 2200
miles and 21 stages over four nations, it is
a unique sporting spectacle watched by an
estimated four billion people worldwide.
All of which somewhat puts your
Sunday afternoon push up the local hill
into perspective. There’s nothing quite
like the prestige – not to mention physical
prowess – that competition bestows, but
aiming to outpace the pros is a daunting
prospect. While you work to fit in a quick
slog before dinner, the average Tour rider
toils for five hours per day, torching up to
8000 calories at speeds of 25.7mph.
But if you want to set your sights on
breaking away to victory on the Champs-
Élysées – boosting your fitness, pedal
power and endurance in the process –
0 S
Whether you’re
gearing up to lead
the peloton, or just
want to start the
wheels turning,
these routes from
the UK’s top cyclists
will lift your fitness
while swerving
the Tour de France
crowds. If you want
to contend for
the yellow jersey
you needn’t confine yourself to a life of
punishing endurance. Nor do you need
a £10,000 bicycle. With just a little bit of
expert advice, you can revolutionise your
in 2018, this is
performance and put yourself in with a
sportive chance. To help you climb every
how to train…
mountain, we asked the best UK riders –
including Olympians, Team Sky stalwarts
and auspicious apprentices – to share
their favourite training routes, crossing
the UK from Hackney to Cardiff, as well as
a summer decampment to the panoramic
but exacting Mallorcan hills.
Here, then, is your guide to the best
under-the-radar training routes around –
complete with all the inside information
you need to eke out a competitive edge.
Each is testing, yes – and you’ll be
riding without the Tour’s encouraging
spectators lining your course. But with
a strong will, developing quadriceps
and a little bit of intelligent preparation,
each route is achievable. So shake off
that lactic acid, put the brakes on your
gym’s static bike and saddle up.
WORDS BY TOM WARD – ILLUSTRATION BY ADAM NICKEL
S CO U
 01\
THE SEASONAL
SPECTACULAR

STEER YOUR FITNESS

PLAN ON A SCENIC
DIVERSION

S CO U S
01\
THE
SEASONAL
SPECTACULAR
Turn up the heat on your holiday
training with this Paralympian-
approved circuit to scale new heights
of Mediterranean pulchritude
The Puerto de Pollença Loop, Mallorca,
chosen by Adam Duggleby MBE, double
gold medallist for Team GB at Rio 2016
DISTANCE 76 miles
TOTAL CLIMB 3020m
TARGET TIME 6 hours
DIFFICULTY 8/10
ROUTE LINK mapmyride.com/
routes/view/1505048359
This easily tops my list of the world’s
best routes for amazing scenery and
challenging terrain. You’ll be climbing
for half the ride, but embrace it; these
hills significantly improved my fitness in
the run up to the Rio Paralympics.
Starting in Puerto de Pollença, you’re
going to follow a flat section straight
into the Tramuntana mountains, which
cover the top part of Mallorca. Then, it’s
a steady ascent leading into the Coll de
Femenia. None of the climbs here are
particularly steep, but they can drag on
for five miles at a time. Over the next
hour and a half you’ll pass the historic
Lluc Monastery, a handful of beautiful
reservoirs, and go up to the highest pass
on the island at 900m (it can be up to
10°C colder up here, so come prepared).
After that comes my favourite part:
the descent into Soller. You’ll be heading
downhill for around 20 minutes, hitting
speeds of 40mph. If you have a watch
with maps, I’d advise you to use it so you
can anticipate the next corner.
The next climb leads over the treetops
along the Coll de Soller – a series of 30
switchbacks with fantastic vistas toward
Palma. The last big climb comes shortly
afterward, taking you through the Orient
pass before descending to the Campanet
valley as you return to the start.
The Rest Stop – You don’t have to wait
until you’re near collapse to pause for a
refuel. Just after the Santuari de Lluc is
a great cycling café, next to the garage.
I never pass by without a caffeine fix.
72 MEN’S HEALTH
02\
THE RACE
AGAINST
TIME
CONSIDER MOTHER
NATURE YOUR
NEW COACH
Time trials needn’t be limited to
a quick 20-minute sprint around
the velodrome, as this epic cross-
county drive certainly proves
The St Austell Clay Pits Push, Cornwall,
chosen by Chris Opie, first British rider
to win the Ronde van Midden-Nederland,
now riding for Bike Channel Canyon
DISTANCE 125 miles
TOTAL CLIMB 2970m
TARGET TIME 6-12 hours
DIFFICULTY 9/10
ROUTE LINK strava.com/
activities/155871810
I wouldn’t recommend attempting
this on a whim; it’s a tough day out with
refuelling spots few and far between.
It takes me six hours at my best, but for
an amateur, doing it in under 10 is an
achievement. Having said that, for an
experienced rider, it’s an ideal training
session in the build up to a big race.
Starting near Truro and taking in the
St Austell clay pits, Bodmin Moor and
the North Cornish Coast, this huge loop
rivals the Tour’s ‘Grande Boucle’ while
offering up the toughest terrain in the
southwest. But it’s not without its
rewards; working at an average of 280
watts, you’ll burn 6050 calories over the
course of the track – returning nearly
a kilo lighter (and infinitely fitter).
If you do decide to tackle it, get
a good breakfast down you. I like to have
180g porridge with 100g berries, plus
a four-egg omelette. Usually, I take four
750ml electrolyte drinks out with me,
and aim to eat 80g of carbs and 15g of
protein for each hour I’m out. Packing
bacon and egg with rice cakes is a good
shout – they don’t taste half as bad as
they sound, either.
There are a lot of hills throughout,
with climbs ranging from 2-12 minutes
in length. But there are also a lot of flat,
fast sections that are great for sprints
and claiming back precious seconds.
A particular highlight for me has to be
riding over the eerie but peaceful moors
chased by a strong tail wind – there’s
nothing quite like the feeling.
The Rest Stop – The Sorting Office café
in St Agnes has a really diverse range of
sugar-free goodies and the best coffee
around. Opt for a large one. You’ll need it.
MENSHEALTH.CO.UK

Taking in part of the south of
England’s vast Ashdown Forest, this
punishing and undulating loop is
anything but an easy weekend spin
The Scaynes Hill Haul, West Sussex,
chosen by Dan Gardner, rider at An Post
Chain Reaction, the Irish team behind
Matt Brammeier and Sam Bennett
DISTANCE 32 miles
TOTAL CLIMB 1461m
TARGET TIME 1.5-2 hours
DIFFICULTY 8/10
ROUTE LINK ridewithgps.com/
routes/19340085
03\
THE
UPHILL
ENDEAVOUR
S CO U
While it may not boast the largest
total ascent in this list, it is the sheer
volume of gruelling climbs over an
unforgiving, short track that marks this
route apart. If you’re not climbing or
descending, you’ve taken a wrong turn.
Grit your teeth and you’ll gain invaluable
strength on flatter sections.
Starting on Scaynes Hill, you’ll be
climbing flat out from two miles in as you
head through the forest to Wych Cross,
continuing on to Hartfield before looping
back. At the 10-mile mark you’ll hit Kidd’s
Hill, AKA ‘The Wall’, climbing 120m at
a 10% gradient over a mile. Try to do it
in five minutes as you slog upwards.
After this, there’s another two-mile climb,
followed by a bumpy road to the finish.
As you’d expect from a route through
a nature reserve, there’s plenty to
THE
GRAND
distract you from the burning pain in
your legs and lungs. Just watch out for
TOUR
deer – they don’t stop, look and listen
when crossing the trails, as I’ve learned.
A solid core is essential for this route,
as is the ability to drive power through
the pedals. By standing up in the saddle,
your back and abs will take on the load.
If you prefer to sit and climb, build up
your glutes beforehand. Whatever your
approach, the key is to moderate your
power output, instead of burning out
and stranding yourself halfway up a hill.
The Rest Stop – Try Mr T’s in Fletching
(the “best kept village in Sussex”). It’s
a bike-themed café with plenty of coffee
and homemade cakes. Their caramel
shortcake should fuel your last few miles.
MAKE A STEEP
TURN TOWARD
PELOTON FITNESS
S 3
THE
GRAND
TOUR
Starting in Cardiff, this Celtic
decampment combines uphills,
moorland and tarmac for
an all-encompassing orbit
The Tintern All-Terrain Tour, South
Wales, chosen by Owain Doull, Olympic
gold medallist now riding for Team Sky
DISTANCE 70 miles
TOTAL CLIMB 1000m
TARGET TIME 6 hours
DIFFICULTY 7/10
ROUTE LINK strava.com/
athletes/280368
At 70 miles, this is not an easy ride but
neither is it excessive. If you’re used to
getting out at the weekend, it shouldn’t
dent you too much. It’s also the perfect
ride for a keen amateur, due to its mix of
rolling terrain, town roads and climbs.
Kicking off in Cardiff, head northeast
through the National Cycle trails toward
Newport, adopting the quiet back lanes
across to Chepstow before dropping
down toward Tintern in the valley of
the River Wye. By now you’ll be in need
of a break, so stop for a cuppa to give
you the energy required to climb back
out of the valley.
This is the most difficult section of the
ride. In fact, it’s so long and steep that it
was used in the 2014 National Road Race
Championships, making it a great way to
test your body against a climb the pros
often use. If you’re in shape you should
be able to do it in 20 minutes.
The way back loops through Usk,
Caerleon and Newport. There are lots
of options here, depending on what sort
of ride you want. If you go left at a
certain point you can add five minutes.
Going right at another will cut 10. In
terms of terrain and distance, it’s perfect
for adapting the ride to your day’s
training plan. The key is to experiment
– as long as you have a good map to
hand it’s nearly impossible to get lost.
The Rest Stop – The Filling Station
Cafe in Tintern is run by Rob Partridge,
a fellow cyclist who represented Wales
in the Commonwealth Games. Treat
yourself to one of their teacakes, which
are about the size of a dinner plate.

04\
THE
ALL-TERRAIN
TRIAL

THE COURSE TO ELITE

ENDURANCE NEVER
DID RUN SMOOTH

S S CO U

Beginning in East London before
looping up through Hertfordshire
and into Essex, our final ride
marries the best of town and city
with greenery to spare
The Hackney to Essex Circuit, chosen
by Tao Geoghegan Hart, winner of the
National Under-23 Road Championships
2016, now riding for Team Sky
DISTANCE 72 miles
TOTAL CLIMB 1056m
TARGET TIME 4 hours
DIFFICULTY 6/10
ROUTE LINK strava.com/
routes/6132224
MENSHEALTH.CO.UK
It can be tough getting a decent ride
when you live in London, but there
are superb areas of the city to explore.
Often, I’ll go to Regent’s Park for a short
recovery ride, but for something more
substantial I’ll meet friends at Lee Valley,
near the Hackney Downs.
It’s a great start to the ride and close
to the Olympic Park – a brilliant reminder
of what a bit of dedication and willpower
can achieve. After that, head north
through the delights of Walthamstow
to Epping Forest – proof that you don’t
have to venture far out of London to find
great beauty spots.
After this you’ll get your country fix
on the rolling lanes, leading out toward
Ware and Hertford. The best part is
that this loop doesn’t feel restricted
by the city, whereas so many do. There
are a few short climbs as you get into
Hertfordshire and while there aren’t any
particularly hard sections, you’ll always
05\
THE URBAN
EXPLORER
YOU’RE ON THE
FAST TRACK TO
OLYMPIC GLORY
be on the pedals, sharpening your
fitness and toasting calories from start
to finish. If it does all get too much, you
can always catch a train back to Central
London in 20 minutes.
When you loop back through the
village of High Beach, it’s tempting to
feel like you’re nearly home, but there
are still another dozen miles to go, so
you need to suck it up and get your
head down. My favourite part of the
ride is bombing back through Epping
Forest with the lights of East London
ahead. It’s a spectacular view that
makes me appreciate living in the
capital even more than I already do.
The Rest Stop – On market day there
are plenty of stalls to choose from in
the Hackney Downs, but the Mess Café
on Amhurst Road is always a decent
back-up for a no-nonsense refuel.
MEN’S HEALTH 75
01

From the ashes of slavery and bloody revolution, the quiet

island idyll of São Tomé is emerging as an untouched surf
Eden. MH ventured off the coast of equatorial Africa to meet
the men for whom surfing represents an alternate way of life
GUTTER CREDIT

WORDS BY TOM WARD - PHOTOGRAPHY BY CHRISTOPH JORDA

76 MEN’S HEALTH MENSHEALTH.CO.UK

 02

CARVING
A PATH
01-02\ The locals of
São Tomé have honed
their sport using little
more than handmade
wooden boards or
relics left behind by
foreign visitors
03

LIFE ALONG
THE SHORE
03-04\ Jorda crosses
a burned-out banana
plantation between
Neves and Santa
Catarina in search of
untouched waves
05\ High in calories
and energising fats,
coconuts provide
a crucial source
of fuel for a day of
exhaustive activity
06\ “These boys can
catch a 400-500kg
marlin with the small
boats you see here,”
says Jorda. “It must
be an epic fight!”
07\ A Portuguese
he jungle was a hot, enveloping mess of tank lies abandoned
vines, trunks and undergrowth. Following in the Porto Alegre
the faintest of trails, Christoph Jorda fishing village,
a remnant from
and his girlfriend, Frankziska Stoewe, the colonial era
had been making their way through the
forest for hours. By now, past noon, the
temperature was approaching 32°C, the
heat pressing in around them. Overhead,
just visible through the palm fronds,
the sky was turning the heavy colour of
slate. Having eaten just a coconut each
that morning – and weighed down by
their cumbersome surfboards – Jorda 04
and Stoewe could have been forgiven for
turning back. But, far off among the trees, outcrop. The air immediately turned
its sound disturbing the thick, still air, cooler, carrying with it the sharp sting of
Jorda was certain he heard what they had salt water. Below them, the clearest swell
come for. The young couple had travelled Jorda had ever seen crashed into a pristine
over 3000 miles in search of the perfect and deserted beach. He and Stoewe
beach – and with it, stainless surf upon thanked their impromptu guide then
which few Westerners had ever laid eyes. hurried down to the beach. This was it.
As the sky darkened, Stoewe and Jorda They had arrived at their promised land.
pushed on. Without warning, a tall, broad-
shouldered local stepped out in front, HEART OF DARKNESS
machete in hand. Penned in by the jungle, 05 São Tomé is not your usual surf retreat.
Jorda and Stoewe had no option but to And that’s precisely the point. Officially
meet him on the path. Intuition told them the Democratic Republic of São Tomé and
that such situations rarely ended well. the smaller island of Principe, it lies in the
“Surfing?” the stranger asked in Gulf of Guinea, approximately 155 miles
broken English. “Follow me.” off the northwest coast of Gabon. It is
Jorda and Stoewe exchanged a brief the second smallest African country after
glance before deciding to comply. The the Seychelles, with 98% of its 157,000
man led them through a palm grove before inhabitants speaking Portuguese – a
emerging from the jungle on a rocky hangover from colonial rule, when the
island was once Africa’s foremost exporter
of sugar, and later coffee and cacao.

78 MEN’S HEALTH
 SURFING PARADISE

“Surfing is the cultural

bridge connecting the
São Toméans to outsiders”

06

07 Civil unrest slowly grew, cumulating

in the Batepá Massacre of 1953, in which
several hundred African labourers were
killed. Rumours persist that during the
conflict, dozens were burned to death
while others were tortured with electric
currents, their bodies dumped into the
sea. Peace was eventually restored, but
it wasn’t until 22 years later, in 1975, that
the islands gained independence.
As the revolutionary smoke cleared
from above the treetops, the São Toméan
people redefined their way of life. It
became one of the first African nations
to undergo egalitarian reform, legalising
opposition parties and democratic
elections. The coffee and cacao factories
– now standing empty – were slowly
reclaimed by the encroaching jungle.
Today, outside of the capital city (also
named São Tomé) most people are
content to work just the two or three
hours needed to gather enough food for
the day. About a fifth of the population
of São Tomé are involved in the fishing

MEN’S HEALTH 79
 09

08

community, and it’s the foundation of

the local diet. Men tend to do most of the
fishing, as well as maintaining the boats,
while women transport, sell or prepare
their catch. The rest of their time is taken
up with relaxation, visiting family, and
making use of bountiful local surf spots.
The island largely keeps to itself,
which is exactly what attracted German
adventurer and photographer, Christoph
Jorda, 37. Once he’d double-checked that
it actually existed, that is. “I was looking
at a world map on my computer and at
first I thought I had a speck of dust on my
screen,” he tells MH. “But I zoomed in
and found this tiny island.” His interest
piqued, Jorda began his research. But,
barring a few outdated reports from the
’90s, São Tomé appeared to be a mystery.
Jorda and Stoewe, 33, decided to go
anyway. “I couldn’t find much about
surfing on the island, but I knew there was
5000km-worth of open ocean washing up
on its shores, so there had to be surfable
waves. It would be an adventure, at least.”
This is not to suggest that the island is
untouched by Western influence. Walk
around the poor fishing village of Porto
Alegre, or make your way to Jale Ecolodge “In many cases few SHADOWS OF
THE PAST
people have surfed
on the remote west coast, and you will find
young locals surfing on hand-me-down 08\ Located in the
boards left by the occasional visitor. While
the boards have long since deteriorated, there – diving in mountains west of
the capital, Roça

could prove fatal”

Monte Café was once
they are treasured here like spiritual relics.
the island’s largest
However, most of the island’s avid surf coffee plantation
fraternity has improvised, by reclaiming 09\ Stoewe assesses
worn-out canoes from which they artfully the waves off Ilhéu
carve their own boards. With these basic das Rolas, a tiny
tools they practice a unique mix of surfing nearby island with
just 200 inhabitants
and body board manoeuvres, dedicated
10\ Locals teach the
to perfecting moves that Western pros
younger generation
would take years to master. to build traditional
wooden fishing boats
BREAKING BAD
Surfing represents the cultural bridge that
connects the São Toméans to Western
visitors like Jorda. “The locals were
amazing to us,” Jorda recalls. “To own
a real surfboard is a big thing on the island,
so they welcomed us with enthusiasm.”
Two teenagers, Danilke and Sheshe
– from Santana, a village on the island’s

10

80 MEN’S HEALTH
 SURFING PARADISE

MAKE WAVES
AND MEND
11\ A local surfer
named Mano swims
off the coast of
Santana, a small
village located on São
Tomé’s eastern coast
12\ A young boy
gets to grips with
his first improvised
wooden board 11

12 north east coast – took Jorda under their

wing, inviting him to surf the local reef.
They are two of just a handful of men on
the island to own second-hand boards.
“Danilke is from a very poor family,”
Jorda says. “Every morning he has to go
out snorkelling to catch octopus to sell,
but as soon as he’s finished he spends the
day surfing.” The arrival of the internet
six years ago provided the only other tool
Danilke and Sheshe need. “They spend all
evening online, watching videos from the
World Surfing Tour, then steal moves to
add to their hybrid repertoire. They’re not
afraid, they just go out and try to land airs
and 360s. A lot of the time they nail it.”
Restricted to the odd English phrase
backed by hand gestures, the locals
advise visitors on the dangers of surfing
certain coves, but Jorda still recommends
thorough investigation. “When you get to
a beach it’s vital you go out snorkelling to

MENSHEALTH.CO.UK MEN’S HEALTH 81

SURFING PARADISE
look for dangers,” he says. “In many cases
very few people have ever surfed there
and diving straight in could be fatal.”
From sharks to submerged rocks and
powerful tides, an inexperienced surfer
can quickly find trouble in paradise.
“Praia Jale on the west is a really rough,
windy spot with a lot of rocks and strong
currents,” says Jorda. “You have to be
an experienced surfer to read the ocean,
otherwise it can get very, very dangerous.”
Surfing near Danilke’s home village
also comes with risks. The ocean parts as
it hits a spit of rock, creating two waves
travelling in opposite directions, a feature
known as a point break. “The water is only
2m deep,” says Jorda. “It’s a sharp rift and
if you don’t make the take-off then you get
smashed against the rocks.”
Jorda and his girlfriend surfed
unscathed, but both his board and back-
up board took a battering. Ironically,
a £700 polyurethane surfboard is not
nearly as robust as the hand-carved
wooden boards utilised by the locals.
Surfing here also comes with other
challenges. While the island has abundant
fish, bananas and papaya, locals often get
by on two coconuts a day, with a meal of
fish in the evening.
Surfing two three-
hour sessions a day
“When sport is
– and burning near your life, the idea
of a training plan
2000 calories in
the process – Jorda
becomes redundant”
quickly found his
energy flagging,
losing over 2kg
in a matter of weeks. “It’s good food, it’s
organic,” he says of the island’s produce.
“But for me it was not enough. The people
invite you to their home to cook fish, but
when you’re in the water all day you have
to get some energy back, or you’ll crash.”
Thankfully, Jorda’s sporting background
is such that he was able to push through
his fatigue. “I live at altitude, in the Alps,
and regularly compete in triathlons and
Ironman competitions, as well as doing
a lot of climbing. Before a big surf trip I
train for three weeks, adapting my usual
regime to include more swimming than
cycling. When you’re surfing every day in
this humidity, your body quickly adapts.”
For locals, their entire philosophy
places leisure as a priority. A committed
surfer can fit in eight hours per day. And
when sport is your life, the concept of
a training regime becomes redundant.
“They think ‘Why should I work 10
hours a day for money when I can work
82 MEN’S HEALTH
13
two hours and if I’m hungry, go fishing?’”
Jorda explains. “The rest of the day they’re
relaxing, hanging out and enjoying life.”
PARADISE FOUND
Out in the newly discovered cove, the
sun is going down, its light glinting off
the water. A group of local
surfers have joined Jorda
and Stoewe, swapping
boards as well as attempting
to copy the Westerners’
moves on their own wooden
ones. Later, over grilled fish,
the children will ask Jorda
to leave his board when he
returns home. He does so, along with his
wax and repair kit. It is not only a way of
repaying the islanders’ hospitality, but an
investment in their future.
Surfing on São Tomé was a challenge,
Jorda tells MH, but it was an experience
unlike any other. “I’d rather have less than
perfect waves all to myself than share
perfect ones with 40 people in Bali. Surfing
for me is about experiencing other cultures.
In that regard nowhere beats São Tomé.”
The São Toméan government has plans
to develop its tourism industry and, slowly
but surely, more surfers are discovering
the island. It may well be that an influx
of foreigners – the very thing that will
help the island prosper – could change
its inhabitants’ relationship with their
surroundings. But the people of São Tomé
have fought long and hard to protect their
freedom and establish a unique way of
life. Whatever happens, it is likely there
will always be a young man honing his
craft out on the waters of some hidden
bay, paddling out against the sunset.
16
 14

BIG BREAKS
13-15\ Local surfers 15
Cachi and Danilk
brave the formidable
waves off the
coast of Santana,
site of the annual
São Tomé Surfing
Championship.
“There’s a very
shallow reef break
here, with millions
of sea urchins,”
says Jorda

MEN S HEALTH 83
HEARTFELT ADVICE FROM
THE BRIGHTEST BRAINS...

HEARTS &
 ...TO KEEP BODY AND
MIND TICKING OVER

MINDS
Your heart does much more than simply pump
blood and miss a beat when your head is turned.
In fact, it’s an exquisitely sensitive instrument
that may be more in touch with your emotional
intelligence than you realise. Maximise its
potential and safeguard your future health by
following our guide to the thinking man’s organ

WORDS BY BILL GIFFORD – PHOTOGRAPHY BY DAN FORBES

 AT 9AM,
CLIMBING
AT JUST
BELOW
20,000
FEET
on an unconquered Himalayan peak,
Conrad Anker felt an unusual sensation:
he was tired. For a typical 53-year-old, this
would not have been surprising. Anker
had been climbing for seven hours to the
22,621ft summit of a peak called Lunag Ri.
It was enough to beat anyone. But Anker
was not just anyone; as an acclaimed
mountaineer he was in remarkable shape
and, four years earlier, had become one
of a handful of people to summit Everest
without supplemental oxygen. In theory,
the man was nigh on indefatigable.
But, on 16 November 2016, Anker
stopped climbing and sat down. At first
he thought it was altitude sickness. Then
it hit him: this was something else. Just
a few months earlier, before trekking
Mount Kilimanjaro, Anker had undergone
a battery of heart tests. Everything had
checked out perfectly. So, at 3000ft from
the summit of Lunag Ri, a sensation
Anker described as a “severe muscle pain
in my heart” was cause for deep concern.
Anker and his partner David Lama
rappelled the mountain back to
base camp where 26-year-old Lama
made the crucial decision to call for
assistance. A helicopter transported
Anker to a Kathmandu hospital where
doctors discovered the problem: he
had experienced an acute thrombotic
occlusion of his anterior descending
coronary artery – in other words, a sudden
heart attack. The culprit was a crumb-
sized piece of fatty plaque blocking one
of the main blood vessels to his heart.
Nine hours after Anker first felt his chest
tighten, doctors inserted a stent in the
offending vessel and saved his life.
Every year around 73,000 people die
from coronary heart disease in the UK,
with heart complications costing the NHS
an estimated £11bn. Few are world-class
86 MEN’S HEALTH
athletes like Anker. His episode could
have been caused by genetic bad luck,
or the compound stresses of a lifetime of
extreme demands on his most important
organ. But Anker pinpointed another
possible cause: grief. Five months earlier,
Anker had trekked up Tibet’s 26,335ft
Shisha Pangma to retrieve the body of his
best friend, Alex Lowe, who had died in
an avalanche. The mission was successful
and Anker carried his friend’s body down
the mountain himself. “Going back up
there was very emotional,” he said at the
time. “I was stressed, and I felt my heart.”
Even before we understood how it
does its primary job of pumping blood,
the heart was a powerful symbol of
emotion, from love (“with all my heart”)
to conviction (“I believe in my heart”)
and truth (“the heart of the matter”).
But metaphysical associations aside,
studies have proven that our emotions
can directly affect our
heart health in tangible
ways. This may be why, “OUR EMOTIONS
according to research in
the European Journal of
CAN DIRECTLY
Epidemiology, 20% more AFFECT OUR
men suffer heart attacks
on Mondays compared HEART HEALTH IN
to any other day of the
week. When Anker said
TANGIBLE WAYS”
that his friend’s death had touched
his heart, it probably did.
When it comes to protecting our hearts,
most men are well versed in classic risk
factors such as high blood pressure and
cholesterol, but we tend to miss the
mental and emotional clues our hearts
offer up. In addition to pumping blood,
your heart acts as a useful indicator
of your level of fatigue or stress, and the
state of your relationships. By doing all
of this, your heart keeps you alive; but
ignore its warning signs and it can also kill
you. With this in mind, we’ve compiled a
guide to understanding exactly what your
heart does to keep life ticking over, and
how best to work with it to safeguard your
health. After all, the better you look after
it, the better it will look after you.
01 GET HIGH ON LIFE
“The heart is the only organ that is
in continuous motion,” says Dr Euan
Ashley, a cardiologist at Stanford
University. Around 70 times a minute,
100,000 times a day, the four chambers
of the heart expand and contract to
circulate the equivalent of 8000 litres of
oxygen-rich blood through your body.
Despite this wear and tear, its valves
keep blood flowing in the right direction
without breaking down or stopping,
even while you sleep.
And – as any good personal trainer
will tell you – due to an increased demand
for oxygen in the muscles, men who
exercise regularly are able to pump more
blood with each heartbeat than those
who are less active. If you really want to
gun it, harnessing the power of gravity
through ‘pulmonary shunt’ training will
force your heart to work at its optimum.
By alternating between upper- and lower-
body exercises with minimal rest – think
bench press to box jump, or squats paired
with max pull-ups – you’ll send blood
racing in all directions, spiking your
metabolism in the process.
Not only this, research published
in the journal Medicine & Science in
Sports & Exercise suggests
the more punishing (and
painful) your workout, the
greater the amount of mood
boosting neurotransmitters,
such as endorphins, serotonin
and anandamide, your
body will pump out. In
other words, the perfect
chemical cocktail to provide
that post-workout mental high.
02 DRINK TO THE RHYTHM
Dr Ashley is captivated by a unique
property of the heart: “If you remove it
from the body and keep it supplied with
energy and oxygen, it will continue to
beat on its own,” he says. That’s because
the organ has its own electrical system,
with special cells that generate regular,
rhythmic pulses, stimulating the heart to
contract and relax. And if some of those
cells conk out, others can take over.
But it’s still a vulnerable system and
problems with the complex nerve network
can lead to rhythmic disturbances. In the
worst case, these cause the heart to simply
stop. “In more than 90% of such instances
the result is death,” says Dr Jeffrey Ardell,
director of the Neurocardiology Center
for Excellence at UCLA.
To reduce your odds of becoming
a statistic, the Journal of the American
MENSHEALTH.CO.UK
 HEARTS & MINDS

CHASE THE PUMP TO SPARK

A FAST MOOD BOOST... College of Cardiology dryly recommends
cutting back on the sauce. But restrictive
prescriptions aren’t what we’re interested
in. Luckily, nutritionist Joe Sexton has
a solution that covers all bases: “Alcohol
can flush out heart-helping B vitamins, so
load up on something high in protein and
fibre while you drink – call it a beef burger
in a wholemeal bun – to provide enough
B vits to cancel out any loss.” Not only
that, B vitamins are a vital component of
mood-boosting serotonin. By topping up
your reserves during that after-work pint,
you’ll safeguard your heartbeat. And you
might even survive the hangover, too.

03 SWEAR BY IT
Reassuring news for Morrissey fans:
according to research, your lonely heart
may actually be grounded in science,
rather than your imagination. Scientists
have observed that people who suffer
sudden, severe trauma often exhibit
physical wounds on their pericardium
(the outer layer of heart muscle),
brought about by high levels of stress-
neurotransmitters called catecholamines.
Love can hurt, it seems. But men are
also at higher risk from another, all-too-
familiar emotion: anger.
...OR DROP THE BEAT TO According to studies from typically
SHORTCIRCUIT STRESS mellow Canadians, your risk of heart
attack goes up by 250% in the hour
following you flipping your lid. The
solution comes in the form of a four-letter
word. While children cry to express anger
or stress, men have evolved to swear.
Research by Professor Richard Stephens,
a senior lecturer in psychology at Keele
University, found that swearing occupies
a completely different section of the brain
to our usual language skills – the left
hemisphere, rather than the parietal lobe
– and its effects are unique compared
to other language processes.
Letting fly the odd blue outburst not
only works as an analgesic, but increases
RESISTING heart rate and releases adrenaline –
ARREST making it an ideal way to tear through
that last 1km standing between you and
It’s inevitable that,
a PB (to try it for yourself, see p48). Add
at some point,
some timely NWA to your cardio playlist.
life will have your High Blood Sugar Erectile Dysfunction Asthma
heart health on Chronically high blood Atherosclerosis – plaque Asthmatics who require
the ropes. To give glucose levels weaken build-up in the arteries – daily meds are 60% more 04 FIGHT THE FLIGHT
blood vessels, allowing affects the smaller blood likely to have a heart Your heart rate is constantly changing,
it the best chance cholesterol to infiltrate vessels leading to your attack than those who even from beat-to-beat. According to
of coming out arterial walls. In addition penis before it slows the breathe easily. Happily,
Dr Reginald Ho of the Thomas Jefferson
fighting, these are to cutting out sugar, flow to your heart. Which your post-run americano
School of Medicine, that’s because the
*CONSULT YOUR GP FIRST

the warning signs a weekly curry – made
with blood-sugar-curbing
to watch out for. spices chilli, turmeric
and cumin – should help
cool things off a bit.
is why ED is a warning
sign of impending heart
attack. Before you stock
up on ‘performance pills’,
a daily aspirin* could make
getting your blood racing
a painless prospect.
improves lung function
for up to four hours – just heart is governed by two competing
avoid the triple espresso halves of your autonomic nervous system.
unless you really want
Your sympathetic system responds to
to feel your heart.

MENSHEALTH.CO.UK MEN’S HEALTH 87

HEAD OFF HEARTBREAK
AT THE FIRST SIGNS...

...AND LEARN TO
BEAT THE ODDS

88 MEN’S HEALTH

CARDIO KING
If you’ve no time to 7.30am
Play The Blues
train but still want A handful of blueberries
to get your pump, widens blood vessels,
our daily plan will cutting blood pressure
cut your chance by up to 6%, reports
of cardiovascular Florida State University.
Throw them on your
disease in half – no porridge to start your
burpees required. day in the right rhythm.
threats with the fight-or-flight response,
which speeds up your heartbeat leading
to higher blood pressure and a greater
risk of cardiac events. But when the
parasympathetic nervous system is
dominant, as it is in practised athletes,
the rate settles down and becomes more
variable – a marker of good health.
According to a recent study, it may be
possible to acquire this skill within just
one week. Harvard researchers asked
participants to pause and note their heart
rate every three hours throughout the day.
When taken to the lab for testing a week
later, this ‘hyper-awareness’ group were
able to stabilise their racing hearts simply
by focusing on dropping the beat. An
unpractised group struggled to do so.
The key to a truly balanced approach
for body and mind lies also in embracing
the sympathetic response. In a study
carried out by Dr Kelly McGonigal, a
lecturer at Stanford University and the
author of The Upside of Stress, the brains
of those who saw the body’s fight-or-
flight reaction as positive released more
of the hormone DHEA during stressful
situations, slashing their risk of anxiety.
Remaining calm when your boss gives
you a 30-minute deadline, then, will
provide an adrenaline boost without
leading to major blood pressure spikes
that would put extra strain on your heart.
And engaging the parasympathetic
nervous system during the course of
a longer project will crush cortisol’s
harmful effects on both body and mind.
05 STICK TO THE BEAT
As an organ, your heart is more than
purely mechanical: its ganglia (a cluster
of nerve structures that operate almost
like a rudimentary brain) respond to
sensory input from the world around
you. Dr Peter Sleight, a retired Oxford
University researcher, has studied the
effect of music on our cardiac rhythms
and discovered that blood pressure
and heart rate rise and fall to match
the volume and pace of music.
MENSHEALTH.CO.UK
6.30pm
Snooze Control
1pm A half-hour siesta cuts
Go With The Grind your risk of heart attack
A helping of melegueta by 37%, the American
pepper has been proven Medical Association
to break down the says. Fit yours in on the
visceral fat choking daily commute. Unless
your heart, says Tenshi you drive, that is.
College in Japan.
It’s a useful training tool, especially
so when you consider that a second
study published in the Journal of Pain
found that music can reduce the level of
perceived physical discomfort, leading
to a form of “music-induced analgesia”.
In the study, subjects were given either
no distraction, or music to listen to while
holding their hand against a heated
stimulus. After the experiment, those in
the group listening to music ranked their
pain significantly lower than the other
participants and, crucially, were able
to endure it for longer. The researchers
studied the results, finding a suppression
of activity in the neural structures
associated with pain
modulation, including
a brain region called the “SUBJECTS WERE
somatosensory cortex.
What this means is
ABLE TO STABILISE
that the right playlist will THEIR HEARTS
synch with your heart
rate, which in turn will JUST BY FOCUSING
direct your brain as to the
level of effort it should
ON THE BEAT”
perceive, whether in the office or
working out. Beats of 130-140bpm work
well for heavy lifting, pushing you to
continue without letting you speed up
and break form (think Gorillaz’ Feel
Good Inc or Iggy Pop’s The Passenger).
Meanwhile, a tempo of 120bpm will help
you cool down at the end of the tough
session, or slide back into office mode
without too much disruption. As well as
neatly describing your afternoon, Queen
and David Bowie’s Under Pressure
happens to be the perfect fit.
06 EASE THE PRESSURE
The heart is a uniquely durable organ
with the ability to protect itself – and your
brain – in a way that no other part of your
body can. Because heart cells don’t divide
and reproduce after infancy, they are
uniquely less susceptible to developing
tumours. And, even when blood flow to
the heart becomes restricted, it can still
beat. “My doctor told me I had basically
HEARTS & MINDS
10pm
Pour One Out
Moderate alcohol
7.40pm consumption is linked
Barbecue Stress with a lower risk of
Just 15 minutes of heart issues – possibly
fire-watching reduces due to its inhibiting
blood pressure by effect on oral bacteria,
inducing a yoga-free Medical Hypotheses
trance, the University says, which has a direct
of Alabama found. impact on heart health.
trained myself to survive,” Anker says of
his high-altitude mishap. “By staying fit
and spending so much time at altitude,
my heart understood the duress it was
under, and when it failed, other parts [of
the muscle] were able to take over.”
Research from Germany suggests
that people who exercise regularly may
heal faster after a heart attack than those
who don’t – in part because working out
reduces heart attack-induced scarring
and inflammation. That was the case for
Anker: two months after the incident, his
ejection fraction – a measure of pumping
efficiency – had recovered, placing it back
within the ‘normal’ range. And his heart
muscle bore no permanent damage.
But if running up stairs rather than
slogging it up the South
Col is more your pace, you
needn’t worry. A second study
published in The Journal of
Applied Physiology looked
at former British Olympic
athletes aged 26-50 and found
that while none of the athletes
were suffering from obvious
symptoms of cardiovascular
issues, half of the older bunch did show
signs of scarring in their hearts – proof
that decades of dialling it up to 11 isn’t the
best way to safeguard your longevity.
As for Anker, daily meditations,
tracking his heart rate with a fitness
device and attempting to avoid stressful
stimuli are all playing a part in his slow
road to recovery. Eventually, he plans
to ease himself back into climbing, but
not all strategies for a healthier heart
need to be mountainous endeavours:
“I saw something in the news the
other day that spiked my heart rate up
to 128,” Anker says. “So last Tuesday
I took a day off from social media. It was
great.” With increasing evidence that
stressful news can boost cortisol, crush
your immune system and inhibit the
release of growth hormones, it appears
that where your heart and mind are
concerned, no news really is good news.
MEN’S HEALTH 89
 THE MH
STYLE EDIT
SUNGLASSES

Whether round, half-rimmed or with motor-racing

pedigree, our selection of this summer’s sharpest
sunglasses will reflect well on your levels of taste
PHOTOGRAPHY BY WORDS BY STYLING BY
LUKE KIRWAN MATT HAMBLY ERIC DOWN

RAY-BAN
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90 MEN’S HEALTH MENSHEALTH.CO.UK

DIOR
HOMME
Dior’s perfectly round,
lacquered frames are light
enough to wear all day.
---
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the iconic aviator design, with
deep lenses and a strong frame.
---
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9 S S CO U
 THE MH
STYLE EDIT
SUNGLASSES

GUCCI
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---
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S CO U S 93
 THE MH
STYLE EDIT
SUNGLASSES

GANT
With classic ’60s styling, this
angular, half-rimmed frame will
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---
Gant £85

9 S S CO U
DIOR HOMME AT HARVEYNICHOLS.COM, GANT.COM, GUCCI.COM, LACOSTE AT MARCHON.COM, MONTBLANC.COM, RAY-BAN.COM

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---
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 PT / 08.2017 CLEAN FOOD, OVER EASY

MICROWAVE MUSCLE MEAL #22

MEX UP YOUR 25%

MORNING EGGS
Start your day brighter with our
THE CHORIZO DISHES
UP A QUARTER OF YOUR
ZINC RDA, HELPING
YOUR BODY BUILD
seven-minute, muscle-fuelling TESTOSTERONE
huevos rancheros. Because
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TIME TO MAKE CALORIES

7 MIN 586
PROTEIN FATS
43G 38G
WORDS: MICHAEL JENNINGS | THANKS TO DAISY MALIN W10PERFORMANCEGYM.COM | PHOTOGRAPHY: PAVEL DORNAK AT HEARST STUDIOS | FOOD STYLIST: MATTHEW FORD AT HERS AGENCY

YOU WILL NEED...

• Small onion, ½, chopped
• Red pepper, ½, chopped
• A garlic clove, crushed
• Tinned tomatoes, 200g
• Chilli flakes, 1tsp
• Chorizo, 70g, sliced
• Free-range eggs, 2
• Cheddar cheese,
30g, grated

0 0 0
7

7
1

1
6

6
2

2
3

3
5

4 4 4

0-2MIN 2-6MIN 6-7MIN

This summer sizzler is full of
B vitamins, to lift your energy
and deliver more oxygen to
your muscles during training.
Pop the veg, tomatoes, chilli
flakes and chorizo in a bowl.
wl.
Microwave for 2min, remove
and make two dents in the mix.
One at a time, crack the eggs
into a mug and pour into the
holes. Microwave for 2-3min
more so the eggs are cooked.
more, coo
Sprinkle cheese over the top
for a bonus 7g of protein and
wait for it to melt (if you can).
Now dig in straight from the
bowl to give your post-gym
aches the heat treatment.

SIDE BENEFITS
GREATER
TATERS
Trade tired breakfast
hashbrowns for these
extra-hot potatoes with
antioxidants to spare
Dice your spuds
Di d and pop
them in boiling water with
salt until they start to soften.
Remove and set aside
He
Heat a pan,
p n, dri
drizzle in some olive oil and sauuté
sliced onions, a red bell pepper and crushed GUILT-FREE POTATOES
garlic. Add your parboiled spuds to brown Serve with your huevos to
them, then sprinkle with cumin and paprika charge your glycogen stores

MENSHEALTH.CO.UK MEN’S HEALTH 101

PT / 08.2017

1 BIT OF KIT, 10 WAYS #117

Resurrect your mobility and
JOIN THE unearrth your six-pack with
the In ndian club. This ancient
CLUB FOR worko out tool will swing your
core through 360 degrees.
NEW ABS Techn nique is tough, but keep
at it. R
Results will come fast

01
TORCH PRESS
0
MILLL
3 SETS OF 10 REPS EACH SIDE 3 SETS
S S OF
O 100 REPSS EACH
C SSIDE
Lifting the club overhead won’t just build Withh the
h club
l b behind
b h d your righth shoulder
h ld
a strong set of shoulders, it’ll also tax your (A twist your hips to the left
(A), f and swing
core. From chest height (A),
(A) press the it fforward like a tennis serve (B). Use the
club above you (B).
(B) Lower with control momentum to swing back to improve
througgh
g your wrist and sshoulder. rotational ppower and shoulder mobility.

A
B
A
B

03
REVERSE MILL FRONTAL
O SWIPEE

GROOMING: SUSANA MOTA | MODEL: CHRISTOPHER WHITLOW AT ANDI PETERS’ MODELS

WORDS: MICHAEL JENNINGS | PHOTOGRAPHY: PHILIP HAYNES | STYLING: ABENA OFEI
3 SETS OF 10 REPS EACH SIDE 3 SSETSS OOF 100 REPSS EACH
C SSIDE
With the club behind your right shoulder With your body turned to the rightg and
(A), pull it out to the side as you twist cclub behind you in your right hand (A).
A)
to the left. This time,, swing it through SSwing it down in ffront off you and twist
underhand, as iff throwinng a bowling ball lleft
f (B)
(B). Return to the
h start byb swinging
g g
(B
(B) to engage your bicep ps and front delts. bback in front
f off you like a pendulum.

A A

102 MEN’S HEALTH MEN

ME NSSHHEEAALLTTHH.C
.CO
COO..UK
UK
 A TOOL FOR CHANGE

PACK A CLUBU IN YOUR

OUR
KIT BAGG TOO SMASH
S S YOUR
OUR
0
HALOO
06
REVERSE LUNGE SWING
NEXT ABSS WORKOUT
O OU
3 SETS
S S OOF 100 REPSS EACH
E SIDE 3 SETS OF 10 REPS EACH SIDE
Grip
p the club in front
f off your chest (A), This move forces multiple muscles to work
then rotate to the left, ccircling it behind as one. Hold the club up (A), and lunge
your head, elbows highg (B). Switch sides your left leg back, right leg straight. Swing
andd repeat
r at to brus
brushh off shoulder injurie
injuries. in line with yyour left leg (B), and return.

SPEC
MUSCLES
USED
A A
B
B

WORKOUT

0 08 30 MIN
TORCH LIFT WITH SSIDE LUNGE SWIPE FORWARD LUNGE
3 SETS
S S OF
O 100 REPSS EACH
E SIDE 3 SETS OF 10 REPS EACH SIDE RESULTS IN
Hold the club behind yoour right shoulder
(A)
(A and lunge to the left as you bring
the
h club
l b down
d and
d out to
t your right (B).
This move will upgrade your next legs day.
Drop your hips to swing the club back (A).
When it passes 45 degrees, lunge your left WEEKS
3
Your
Y core will fight
f g to m
maintain balancee. leg
l g forward,
f d swiping the club
i i g th l b back up (B).
LLEVEL
A HA
ARD
B
A
B

09
THRUSTER
S TORCH
O PPRESS
10
REVERSE LUNGE WITH SWIPE
3 SETS
S S OOF 100 REPSS EACH
E SIDE 3 SETS OF 10 REPS EACH SIDE
IT Club held in a torch pos
p ition, squat so With the club to your right (A), swipe it
TH
U

your thighs are paraallel to the ground across your body to your left, stepping
KING
G OF THE
E
KO
W OR

(A).
(A
(A) As you com m
me back
ba up, push the your right back (B). This will open tight
SWINGER
ERS club
ub overhead (B)
(B),
( kkeeping it vertical
cal. hip flexors and hone yyour obliques.
Once you’ve mast
astered
SHORTS AND TRAINERS ADIDAS.CO.UK

the
t Indian club,, no o A
b t of
bit o workout
o out kitt will
ill B
seem too challenging
g g
Indian
d Clubbell
C ubbe £373
ICK

gorillasports.co.uk
g k A
TR

D
SE
MI S

MEN’S HEALTH 103

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Being able to perform strict chest-to-bar

HOW CAN I MASTER A pull-ups is the sine qua non of bodyweight
training. Approach your next session
PROPER PULL-UP? armed with these insider tricks and you’ll
be a few reps closer to elite pulling power

LOWER
NEGATIVES ARE
A POSITIVE
D
Done twice weekly, negative sets build
confidence before progressing to full
pull-ups. Jump up to grab the bar at
the top of each rep, hold, then lower
for four seconds until your arms are
Extend your elbows and squeeze
extended. Aim for four sets of five
reps with two minutes’ rest between.
GET A GRIP
Build strength with an underhand
grip before tackling overhand.
Wrap your thumbs around the bar
to ensure the angle of your torso
keeps the focus on your lats,
instead of flaring your elbows
out and letting your biceps
do all the work.
STAY TRUE
ACCESSORISE
TO FORM
BACK DAY
Build transferable strength
Range of motion is everything. for pull-ups by taking a seat
Aim to get your collarbone as at the lat pulldown machine.
close to the bar as possible by Working with a variety of
pushing your chest forward. handles lets you target
different areas of your back.
your shoulders at the top to Use a close-grip D-handle,
avoid rounding your back. for example, to build denser
muscle in your traps.

RES
ES
EST
ISS BE
BEST
B
YOUR BODY
Don’t get fruustrated by
gym goers perfo
gym-goers performing double-
figure reps. Set a goal of three to fivve
CORE CONTROL
Squeezing your glutes and tensing your
abs will help your body to work more
effectively as a single unit. By bracing
for four sets, with a two-minute rest in EXPERT Max Bridger
your muscles before you begin to lift,
between. Don’t sell yourself short on the
t you’ll increase the rigidity of your EXPERIENCE The LDN
rest periods either, as this will reducce Muscle co-founder
body, keeping your shape uniform to
the chances of you performing has used his Bulking
prevent undue swinging. This translates
quality reps. Technique should Bible and Cutting
to better quality and consistency of Guide to transform
be your main goal. reps. Keep your legs and feet pressed
WORDS: MICHAEL JENNINGS | ILLUSTRATIONS: BEN MOUNSEY

thousands of bodies
together, in order to maintain a tight CONTACT
core throughout the movement, too. ldnmuscle.com

PERFECT YOUR PULLS

SLOWLY
Once you’ve grooved your pull-ups to a point where
you’re performing reps and sets with relative ease, add
weight to avoid stagnating. A chain around your neck
may look good for the ’gram, but it’ll ruin your form, so
a belt is your best bet. To ensure you hit more volume,
perform five reps of weighted pull-ups for four sets,
adding a lat pulldown to failure for your last two sets.

MENSHEALTH.CO.UK MEN’S HEALTH 105

PT / 08.2017

THE BIG WORKOUT

BUDDY UP TO BUILD
MILITARY MUSCLE
Think you can tackle an army training regimen?
EXPERT Vince Ciolino
EXPERIENCE A decade in the
British Army taught Ciolino
that we train differently
It’s time to put your muscle where your mouth is. when working with someone
else. “Our selflessness
This rapidfire circuit mixes low-rep, heavy lifts shines through,” he says
with high-intensity moves for an all-out assault CONTACT vcfit.co.uk /
on your fat stores. Recruit a spotter and do battle unitlondon.co.uk

03A

0B
01B

0
01A

02A

02B
0 B

S G
WORDS: MICHAEL JENNINGS | PHOTOGRAPHY: PHILIP HAYNES | STYLING: ABENA OFEI
S
SUPERSET
S

S HEX-BAR DEADLIFTT
2
SLED PUSH SPRINTT
D
Deployed by the British Army
i their
in h conditioning
d l this
plan, h 5 SETS
S S OF
O 8 REPSS TIME IT TAKESS PARTNERR
b
buddy-system style off training As your largest muscles are Where deadlifts help to develop
r
requires f
you to perform fi
five concentrated in your
y lower explosive power, these weighted
g
r
rounds off a heavyweight
y g move body, it’s only right you fire up sprints will get to work on your
( & 3)) while
(1 hl y your partner d does your legs first. Standing inside endurance capacity. Get as
h gh
a high-intensity y exercise (2 ( & 4).
) a hex-bar,
h b b bendd at your hhips and
d l to the
low h ground d as you can,
Onlyly once yyou’ve completedl d grab hold of the bar with your holding on to the sled with
all five rounds can your
y partner palms facing in toward your body outstretched arms (A), then
stop. Then
h you swap and d start and arms straight
g (A).
( ) Being
i g sprint
p as fast as possible
p (B).
(B
again. Finish off with an all all-out
out careful not to round your
y back, Think about performing long
SkiErg blast to really feel the stand up by driving your hips and powerful strides to ensure
burn. No muscle gets left behind forward (B). Hold for one count maximal muscle recruitment.
then lower back to the floor. And keep bloody fighting.

1 MENSHEALTH.CO.UK
 SQUADRON GOALS

THE SPEC
MUSCLES
TARGETED

WORKOUT
30
MIN
RESULTS IN
02
WEEKS
05
05A
LEVEL
0
04B HARD
03B
3B
05B
5B

0
04A
GROOMING: SUSANA MOTA | MODEL: CHRISTOPHER WHITLOW AT ANDI PETERS’ MODELS | SHORTS HM.COM, TRAINERS ASICS.COM

S
SUPERSET
S

3
LANDMINE PRESSS
04
TRX PIKEE
0
S ERGG
SKI
5 SETS
S S OF
O 100 EACH SIDE
S TIME IT TAKESS PARTNER 500M
500
Just like in a military press, Adopt a press-up position with g
It’s a race against your buddy
the aim here is to avoid using g both feet secured in the stirrups
p to finish.
s With
t handsds and feet
et
your legs to jerk the weight up. (A Having your feet elevated
(A). shoulder-width apart, grab the
Not only will this build stronger off the floor means your core is handles overhead (A)(A and drive
shoulders, shifting
f the weight constantlyl being
b engaged d to them
h down d to your quads
d withh
to one side will hit your
y obliques,
q stabilise your
y body.
y Tense yyour arms straight and knees bent
too Raise
too. se the
t e bar
b to shoulder
s ou de abs, exhale and, keepingg your ( Extend your
(B). y arms back up p
g with one arm, the other
height g straight,
legs g raise your gglutes and straighten out your body
out to the side. Explosively press as high
g as you can to create to return to the start. Go for
the weight up and out in front a triangle shape with your body 500m to complete the workout,
of you (A). Pause, then slowly (B). Hold for one count before then stand proud (if you can) in
return it to your shoulders (B). lowering back to the start. sweaty victory. We salute you.

MENSHEALTH.CO.UK MEN’S HEALTH 107

 PT / 08.2017 BULK ORDERS

MACRO ECONOMICS #08

Bread’s bad rep is half-baked.
CARB OUT YOUR Our loaf is packed with healthy
fats to fuel a week’s worth of
SUMMER BODY weightloss workouts. Just try
not to eat it all in one sitting

85%
OF YOUR RDA OF
SATIATING FIBRE
IN A SLICE
DARK CHOCOLATE
& PEANUT BUTTER
BANANA BREAD
MAKES 6 PORTIONS
• Jumbo oats, 150g
• Baking powder, 1tsp
• Pinch of salt
• Dark chocolate
cocoa powder, 3tbsp
• Dark choc chips, 40g
RECIPE BY WHEN HARRY MET SALAD / WHENHARRYMETSALAD.CO.UK | PHOTOGRAPHY: PAVEL DORNAK AT HEARST STUDIOS | FOOD STYLIST: MATTHEW FORD AT HERS AGENCY

• Bananas, 3, ripe
• An egg, beaten
• Water, 150ml
• Crunchy peanut
butter, 2 tbsp
• Raspberries, handful

METHOD
Step 1 The warm weather
needn’t portend a dry spell
for your carb habit. This
upgraded banana bread is
rich in antioxidants to keep
TIME TO MAKE
you feeling fit and recovering
45MIN quickly. Heat the oven to
170°C and line a loaf pan with
CALORIES
paper. In a bowl, mix the oats,
267 baking powder, salt, cocoa
PROTEIN powder and chocolate chips.

10G Step 2 In a separate bowl

mash the bananas – rich in
CARBS stamina-boosting vit B6 –

32G with beaten egg and water.

Add this mix to your larger
FAT bowl and stir well until you
11G form a thick porridge-like
consistency for the batter.
Step 3 Pour the batter into
the loaf pan and bake it for
PRICE PER 35-40 minutes. Let it cool,
PORTION then top with peanut butter

66p
IF YOUR GYM TIME and a handful of raspberries
IS LACKING ENERGY, for extra sweetness. The loaf
RAISE THE BAKES
freezes well, so save half for
later in the week. If you can
summon the willpower.

MEEN
M NSSHE
HEAALLTH
TH..CCO
COO..U
CO. .UUKK MEEN’
M N’S HHEEAALLTH
TH 110
109
09
PT / 08.2017

GEAR CHANGE #19 BAG NEW STREN

NGTH
N H
Hard-wearing and h heavy

GIVE YOUR BODY duty, fill this militarry-grade

c es oor oover-the-
e
r g
kit bag with sand foor loaded
carries e sshoulder
throws. It will arm yyou
ou de

AN OUTSIDE EDGE
Leave the
th gy
gym floor behind this summer
with functional streength,
as well as upping
aerobic
e ob c endurance.
Highlander
i
e du ce..
Kit
armynavystores
y y
i Bag
e g
g yooour

g £14
s.co.uk
s
4
k

wwith our edit off the best portable

por
p kit. With
time outdoors and a raised heartt rate
bboth proven to lift yyour mood, this is one
ggarden project
j well worth sweatingg overr

BALANCING ACTT
Cast aside visions off circus
performers – the slackline
p
is no joke. Simply set the
225m line up
p between two
trees to test your core
muscles as you fight
m g to
stay balanced. A word off
warning:
w g it’s addictive.
Simond
i Slackline
i Kiti
£455 dec
£ decathlon.co.uk
o co uk KING OF THE SWINGG
Thhe
h kettlebell’s versatilityy
makes it a must-have in anyy
ouutdoor
u strength
g session.
Thhis
h 18kg g tool will prove
a ttough
g test for presses,
snnatches
n and swings.
g It’s
THEE LEADER BOOOARD coomp-grade
o g too, so you’ll be
Thiss old-school stttrength reeady
e y for the CrossFit Games.
tooool is making g a coomeback.
o Orrigin
rigi Competition
i i KB B
Maaaking the ascen n
nt up the £880 originfitness.com
8 g
pe
pegeg board’s seven n levels
off holes requires aan iron
grip,
gr
g plus it’ll smooke
o your
laats and biceps. It’’s ’ ideal
prep for ninja
p j warrrior.
r .
Peg Board Climbe
P i er e £49
g revolution.coo.uk
gym o k

THROW DOW
WN
W STRESSS
Ag great bit off kit for relieving
g
ffrustration, the
t slam ball –
uunlike yyour smartphone
p –
iis designed tto be thrown
against a wallll or to the
ag
gground. It woon’t
o bounce
bback, so the 110kg g lifts
wwill test you, too.
BBodymax
y Ballll £20 ppower
house
house-fitnes
f ess ss.co.uk
co uk

110 MEN’S HEALTH MENSHEALTH.CO.UK

 TRAINING
TRAINI
AINI AL FRESCO

RROPE
RO
OPE BURN
To improve both youryoou
our
anaerobic and aerobic
aerobbic
b
capacity, simply wrap p this
rope around any anchored
anch
chored
ch
GARDEN GYMNAST
STT object and start wh hipping it
hi
whipping
Bodyweight moves such as up and down. Its p protective
the L-sit and handstand are case means you u ccan go out
good for more than Instagram rain or shine, to
too.
oo. No excuses.
oo
likes. Use these parallettes 15m Battle Ro opes
op
Ropes
to hone six-pack abs more £135 bulldog
bulldoggear.eu
oggear.eu
og
effectively than any gym-floor
machine
achine eever could. Looking
cool is simplyy a bonus.
bon
Men’s Health Parallette te Bars
Barrs
£45 argos.co.uk

THE RING MASTERR

Hang these rings frofrom
o
om
a bar (or tree) to perform
perrform
r
dips, pull-ups or rows.
roww
ws.
By keeping the muscles
musscles
s
under tension, each h
move will feel twicee as
tough. They’ll upgrade
upgrrade
r
your mobility, too.
Elite Gymnastics R Ringsgs
£ wolverson-fitness.co.uk
£28 wolverson-fitntn ss.co.uk
tness
PHOTOGRAAPHY: GETTY
UDIOS | ADDITIONAL PHOTOGRAPHY:

DEATH BY DIPS
Set the clock and
perform one dip on
the parallette bars in
the first minute, two in
the second, and so on,
STUDIOS

until the burn is too

PAVEL DORNAK AT HEARST STU

much to bear

SKIP YOUR CARDIO

Long skipping sessions can
be hard on your hands. The WEIGHTED W
WALKSS
Rx’s handles are contoured, You might be aable to move m
PHOTOGRAPHY:
OTOGRAPHY:

allowing for a natural grip fast or lift heavy

eavy – but
hea but doing
to reduce forearm fatigue both at the ssame timee is a true
and strain in your shoulders
O
WORDS: MICHAEL JENNINGS | PHO

strongman n test. Strengthen

Strengthen
– giving you more time to your traps, s, tris and le
legs
egs by
erfect those
perfect t double-unders. filling these
thesese cans and legging it
Rx Jump Rope pe £35 down thee length of thee garden.
rxsmartgear.com Which w we hope is fairly
fairrly small.
20 litree Jerry Can
£277 jjerrycans.co.uk k

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INSTANT UPGRADE

Cool In N o corner of a man’s

wardrobe divides
opinion more than
ruinously expensive pairs.
These needn’t concern you.
Because, on the back of their

The Pool Jump in a t thh e

f a shioo n d e e p-ee n d
SLIDES
£95 ADIDAS
X RAF SIMONS
t h i s s u m m err witt h a
smar t r e in ven t ion
o f a n u nl i k el y
f ooo t w e arr i conn
PHOTOGRAPHY BY SUN LEE
WORDS: MATT HAMBLY | STYLING: ERIC DOWN | ADIDAS.CO.UK | RETRO METRO TILES £16 PER SQM WALLSANDFLOORS.CO.UK
that labelled ‘open-toed
footwear’. Sure, flip-flops
and Birkenstocks have
skirted with style recently,
but always with an air of
the Bondi beach bum or the
backpacker from Leipzig.
This has now changed
thanks to an explosion of
pool slides among the style
fraternity, from David
Beckham to grime artists.
Complete with white sports
socks pulled up the calf,
slides have become the
hot-weather alternative
to statement sneakers.
First it was the Adilette,
yours for around £20. But
since then couture designers
highly successful Stan Smith
collaboration, Adidas has
once again teamed up with
Belgian designer Raf Simons.
The result is an Adilette
with upscaled credentials.
At £95 you’re paying
a premium for exclusivity.
Design-wise, little has
changed but for the colour:
simplified and iced out,
with the black Raf Simons
logo the only real indication
you’ve invested. But that’s
the point. These will look
as good on the street paired
with chinos as they will by
the pool. Should you go
all-out and pair with white
socks? It’s a good look, but

have been getting in on the it’s a big look. We have just

action – Saint Laurent, Gucci two words for you: tan lines.
and Givenchy have all made

MENSHEALTH.CO.UK MEN’S HEALTH 115

 GROOMING MANUAL
Smooth move Cool-down
This rich shaving oil from Bulldog After-sun products do more than

The 100ml contains aloe vera, camelina oil

and green tea for a superior glide.
Reparative natural ingredients
like these can even eliminate
the need for a post-shave balm,
just cool incandescent skin – the
best ones also counteract cellular
damage caused by UV exposure.
“Think of after-sun care as you
would taking vitamins,” says Dr

Wash Bag
If you’re investing good money in lightweight
providing precious extra room in
your luggage. “A travel essential,
this oil soothes and protects,”
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(thespaman.co.uk). Top notes of
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you feeling fresh on arrival, too.
Lionel de Benetti, head of research
at Clarins. “I’d advise you start
using it a few days ahead of your
holiday to build up your skin’s
defences, then use it each night
until it runs out,” he says. A beach
body isn’t honed in the gym alone.
_ £5.50 for 30ml bulldogskincare.com _ £27 for 50ml clarins.co.uk
luggage and wise time editing your wardrobe,
going big on toiletries is counter-intuitive.
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Face value Pool resources

This high-concept yet affordable
moisturiser from Brit brand Heath
features hyaluronic acid to boost
hydration, plus a new substance
called Soliberine, which protects
your face from the degrading
effects of both sunlight and blue
light (that’s the glare coming from
your iPhone, Instagram hound).
“This product sinks in easily, and
won’t leave surface shine on your
face,” says Ian Matthews, barber
at Mayfair’s Bath & Racquets Club.
_ £15 for 100ml heathlondon.co.uk
While there’s little more refreshing
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sea and pool can give your hair a
beating. That’s where this cleanser
from Aveda comes into its own,
featuring ‘babassu surfactants’
(us neither) to remove chlorine
and salt. “It’s important to cleanse
the scalp thoroughly on holiday,”
says Aveda’s master barber Stel
Nicolaou. “A build-up of salt and
chlorine can create irritation and
affect your hair’s growth.”
_ £5.50 for 50ml aveda.co.uk

116 MEN’S HEALTH MENSHEALTH.CO.UK

 S T Y LE
L E - 0 8 /1 7

Light touch Locks stock

While you’re doubtless tired of us
extolling sunshine’s health benefits,
we’ve all overdosed on the good
stuff and been served up medium-
rare. Fortunately, protection
doesn’t come more bulletproof
than this broad spectrum SPF50.
“The lightweight formula has an
invisible finish and it’s waterproof,”
says Elly Sandberg, La Roche-
Posay’s product manager. In other
words, it’s perfect for both sea
swimming and beach barring.
_ £14 for 100ml laroche-posay.co.uk
WORDS: AHMED ZAMBARAKJI | WASH BAG £25 AND LUGGAGE £140 BOTH HERSCHEL SUPPLY CO HERSCHELSUPPLYCO.CO.UK
“We sweat a lot more in the
summer, and the salts tend to dry
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a bird’s nest. “Our Repairing Oil
rehydrates without adding any
greasiness,” he says. Best of all, it
moonlights as a styling product,
holding hair in place while adding
shine to your beach tresses.
_ £15 for 75ml 72hair.com

Deep clean Good scents

You may think it’s urban living that
does your skin the most damage,
but days by the pool can do their
worst, too. Yes, a little sun can do
wonders for the complexion, but
if you’re topping up the SPF (you
are, right?) your pores can easily
get clogged up with oil. That’s why
we like this foaming cream, which
cleanses and exfoliates at the
same time. “It even doubles as a
skin prep for shaving,” says Smith,
“so you save space and time.”
_ £19 for 100ml labseries.co.uk
Pit Boss may not be the most
alluring of names for a grooming
product, but it’s in keeping with
the no-nonsense attitude we’ve
come to associate with US brand
Jack Black. And it delivers, too.
Odour molecules are more easily
emitted from warm skin, and
this deodorant offers double
protection against both smell and
sweat to keep you feeling cool on
long summer days. Crucially it
isn’t too heavy-handed, either.
_ £15.50 for 78g mankind.co.uk

MENSHEALTH.CO.UK MEN’S HEALTH 117

 Little
THE PORTFOLIO

Beach Forget waking up at the

crack of dawn to bag
a sunlounger and don’t
worry about Brexiters
abroad harshing your

Book mellow. These are the

six best beaches for
gastronomes, castaways
and sybarites all, as
chosen by MH’s team
of intrepid sunbathers.
There’s a stretch of sand
here with your name on
it. And, crucially, there
won’t be many others
PHOTOGRAPHY BY LUIS MONTEIRO
STYLING BY ERIC DOWN
WORDS BY DAN MASOLIVER

01_
The Algarve, on the south-
Board western tip of the Iberian
MH TRAVEL Games peninsula, has long cemented
its place among the planet’s
top surf destinations, with
WHERE... breaks that easily rival the best
PRAIA DO ZAVIAL, Australian or Hawaiian spots.
PORTUGAL
BEST FOR... Cascade Resort, close to Meia
WORLD-CLASS SURF Praia – the town of Lagos’s
5km-long golden sand beach
– is the ideal base for rookies
looking to catch their first
waves, or hire bodyboards
and roll around in the surf.
More experienced surfers,
however, should make the
half-hour pilgrimage away
from the yoga retreats, juice
bars and organic everythings
of surf-bum mecca Lagos and
head westwards to Zavial.
Here you’ll find a hollow
right-hand beach break of
S T Y L E - 0 8 /1 7
bucket list-ticking quality,
situated in an area of unspoilt
beauty. The Restaurante
Zavial is the only concession
to the surf-tourism trade.
Overlooking the waters, it’s
the perfect place to relive
your exploits over a cold one.
Flights to Faro from £80
with Easyjet, visitalgarve.pt,
cascaderesortalgarve.com
SHIRT £65 REISS
SWIMSHORTS £390 TOM FORD
AT MRPORTER.COM
LEATHER POUCH £520 LOUIS VUITTON
POOL SLIDES £495 FENDI
SUNGLASSES £235 GUCCI
BEADED NECKLACE £60 PAUL SMITH
TRIANGLE PENDANT £140 AND
GOLD BEADED BRACELET £95 NORTHSKULL
ST CHRISTOPHER NECKLACE
£495 DANIELLA DRAPER
BEADED BRACELET £125 THOMAS SABO
FRIENDSHIP BRACELETS £125 AND £95
MONICA VINADER
BANGLE £240 ALEX ORSO
THE PORTFOLIO
02_ Without a single permanent
Cast structure – let alone human
population – to speak of, plus
Away a beach accessible during
only mid- and high-tides, this
quiet cove on the eastern
MH TRAVEL
WHERE...
CATERAN BAY, edge of the Whitsunday
AUSTRALIA archipelago isn’t just off the
BEST FOR... beaten track, it’s positively
TOTAL ISOLATION
isolated. But this is rather the
point. Any intrepid explorer
who hires his own boat (thus
avoiding the gap year
booze-cruisers who
congregate on neighbouring
Whitsunday Island) and
moors up on Border Island
will be rewarded with blissful
seclusion. Swap your deck
shoes for trainers and hike up
to the island’s central ridge
for breathtaking views of the
surrounding isles and out
over the Great Barrier Reef
beyond. Then cool off with
SWIMSHORTS £175
ORLEBAR BROWN
THE TEAM STAYED AT CASCADE WELLNESS & LIFESTYLE RESORT | THANKS TO VISIT ALGARVE | GROOMING: OSCAR ALEXANDER USING L’OCCITANE AND FUDGE | MODEL: RICARDO GUEDES AT CENTRAL PORTUGAL | PHOTOGRAPHER’S ASSISTANT: ZACHARY CLAPHAM
SUNGLASSES £200
STELLA MCCARTNEY
JEWELLERY AS BEFORE,
THROUGHOUT
a leisurely snorkel over the
surrounding coral reef, the
teeming subaquatic marine
life – including clownfish
and placid white-tipped reef
sharks – your only company.
Flights to Brisbane from
£1000 with Emirates
Internal flight to Proserpine
£103 with Virgin Australia
Charter a boat at
airliebeach.com
 S T Y L E - 0 8 /1 7

03_
Bright
Lights,
No City

MH TRAVEL
WHERE...
MUDHDHOO ISLAND,
MALDIVES
BEST FOR...
GAWPING AT NATURE

By day, you can step down

into the lukewarm, clearer-
than-crystal Arabian sea
from your private, stilted
beach hut, swim with manta
rays and whale sharks,
or hire a bike and explore
the tiny island’s (it’s just
500m wide) palm-forested
interior. But it’s after
nightfall that the island
really comes to life, when
the Instagram-crashing
turquoise water turns
a spectacular shade of
electric blue, as millions
of imperceptibly small
phytoplankton light up
the darkness with their
bioluminescent glow.
It may look like the result
of a radioactive spill, but it’s
perfectly safe to experience
up close and personal,
allowing you to float through
your own dreamscape.
Flights to Malé from £670
SWIMSHORTS £112
MOCHA SALT
with Turkish Airlines
WATCH £2800
BELL & ROSS

MENSHEALTH.CO.UK MEN’S HEALTH 121

THE PORTFOLIO

04_ its majestic Art Deco crown. with the city’s suspiciously
Six-

MH TRAVEL
WHERE... Take a stroll down Ocean body-beautiful revellers
SOUTH BEACH, Drive, stopping off at the until the sun rises, every
Pack FLORIDA, USA
BEST FOR...
PEOPLE WATCHING
iconic News Cafe for a night of the week. If there

Central Don’t be fooled by Saint-

Tropez, Rio de Janeiro and
Venice Beach’s claims to the
title – the city of Miami
Beach is the undisputed king
of good-time glamour, and
South Beach is the jewel in
mojito, from where you’ll
have a front-row seat to
watch statuesque models
rubbing toned, tanned
shoulders with Hollywood
A-listers on the promenade.
It’s easy to avoid the crass,
‘Spring Break’ hot spots
amid a thriving nightclub
scene, where you can party
is anywhere on Earth with
a higher hot-pants-per-
capita ratio than SoBe
(as the neighbourhood
is affectionately known to
the short-shorts-loving
locals), we’re yet to find it.
Flights to Miami from £495
with Swiss International
 S T Y L E - 0 8 /1 7

SHIRT £320 JUNYA WATANABE

AT MRPORTER.COM
SWIMSHORTS £149 DANWARD
SHOES £100 TIMBERLAND
SUNGLASSES £170
WESTWARD LEANING
WATCH £2800 BELL & ROSS
BAG £40 FINISTERRE

05_
Sands
Of Time

MH TRAVEL
WHERE...
MEGALI PARALIA,
RHODES, GREECE
BEST FOR...
HISTORY BUFFS

If you’re someone for whom

lounging in golden sun while
the glittering Mediterranean
waves lap gently at your feet
sounds about as appealing
as necking a glass of warm
seawater, then the rich
historic heritage of Rhodes –
once a core constituent of
the Greek, Roman, Byzantine
and Ottoman empires –
is your ideal summer break
destination. The beaches are
still here, of course, and from
Megali Paralia – infinitely
more attractive than The
Inbetweeners-esque Faliraki
further up the coast – you
can slip on your sandals and
hike to the Lindos Acropolis,
which has stood on this site
for over 2000 years. Then
amble along the hillside to
explore the medieval Castle
of the Knights of St John,
before capping the day off
with a well-earned carafe of
cool, crisp ‘athiri’ from the
local Kounaki vineyard.
Flights to Rhodes from
£195 with Jet2
 THE PORTFOLIO

SWIMSHORTS £177
ROBINSON LES BAINS AT
MATCHESFASHION.COM
SUNGLASSES
£225 GUCCI
HAT £75 REISS

124 MEN’S HEALTH MENSHEALTH.CO.UK


NORTHSKULL.COM, ORLEBARBROWN.COM, PAULSMITH.COM, REISS.COM, ROBINSON LES BAINS AT MATCHESFASHION.COM, STELLAMCCARTNEY.COM, THOMASSABO.COM, TIMBERLAND.CO.UK, TOM FORD AT MRPORTER.COM, WESTWARDLEANING.COM
ALEXORSO.COM, BELLROSS.COM, DANWARDWEAR.COM, DANIELLADRAPER.COM, DEBENHAMS.COM, FENDI.COM, FINISTERRE.COM, GUCCI.COM, JUNYA WATANABE AT MRPORTER.COM, LOUISVUITTON.COM, MOCHASALT.COM, MONICAVINADER.COM,
06_ While the sheep flock to
Top the beautifully scenic yet
horribly overcrowded Camps
Table Bay on the Atlantic coast,
avoid the crowds (as well as
the ice-cold currents) by
MH TRAVEL
WHERE...
ST JAMES, CAPE crossing over to laid-back
TOWN, SOUTH AFRICA St James Beach – a picture
BEST FOR... postcard of multicoloured
GASTRONOMIC NIRVANA
coastal shacks. Here you can
bask in the warm waters of
the Indian Ocean and enjoy
the finest and freshest hake
and chips you will ever taste,
at local favourite Kalky’s.
Just be sure to leave room
for dinner. Cape Town boasts
one of the most excitingly
burgeoning restaurant
scenes on the planet, with
myriad fine dining options at
Nando’s prices. For the best
steak in town – and here, that
really is saying something –
as well as local cuts of lamb
S T Y L E - 0 8 /1 7
SWIMSHORTS
£25 DEBENHAMS
WATCH £2800
BELL & ROSS
and game, head to Carne.
Alternatively, you can watch
the sun sink into the Atlantic
as you trip through the
five-course tasting menu
at Roundhouse (from £35),
a converted 18th-century
hunting lodge in the shadow
of Table Mountain.
Flights to Cape Town
from £670 return on South
African Airways
 WRIST MANAGEMENT

Blue Sea
Thinking
The allure of the diving watch peaked at this
year’s Baselworld fair, with new timepieces
boasting butch looks and nonpareil tech chops.
Happily, they perform at beach-bar level, too
PHOTOGRAPHY BY SUN LEE
02

01

looks and over-engineered

S ince mobile phones

and iPads made
time-telling about as
expensive as an O2 contract,
well engineered, mechanical
watches have become less
about ensuring you turn up
to lunch at the allotted hour
and more about, let’s face it,
status and statement. But
this is no slight. If there’s one
thing that was proved at this
year’s Basel watch fair – the
week to end all weeks in
horological circles – it’s that
the diving watch, with its bold
construction, is still making
waves. “Just as you might
buy a 200mph supercar for
its looks and the simple
knowledge that ‘it can’, so
a diving watch with a 300m
water resistance can have
allure for a man who doesn’t
intend to get more than his
feet wet,” says Fellows
auctioneers’ watch director,
Adrian Hailwood. “It also
happens to help that diving
watches look dead cool, of
course.” The cool to which
Hailwood refers comes in
no small part thanks to the
enduring appeal of classic
diving watches
such as Rolex’s
Submariner and 03
Omega’s Seamaster,
both favoured by
a certain British spy. But
you needn’t necessarily go
with the flow, nor splash out
even, to find an ocean-going
watch with the kind of looks
that turns heads. We went on
a deep dive to find the best
new models on the market
– here’s what we netted.

126 MEN’S HEALTH MENSHEALTH.CO.UK

 S T Y L E - 0 8 /1 7

01_
Standard Bearer
Seiko’s pioneering efforts set
many of the enduring criteria
for diving watches, such as
200m water resistance. This
super-smart modernisation of
1965’s watershed model stands
out in an industry awash with
slavish, rose-tinted reissues.
04
—
Seiko Prospex First Diver
1965 Reinterpretation £3750

02_
Beacon Of Integrity
Not only is this Luminox built
to US Navy Seal standards,
but proceeds go toward the
eco-crusading efforts of ex-
combat diver Scott Cassell.
Glowing tritium tubes on the
markers and hands will boost
legibility during night ops, too.
—
Luminox 3509 Scott
Cassell Series £399

03_
Strong Swimmer
The virtually indestructible
Inox collection now makes up
half of the brand’s sales, so
the addition of a diver seems
inevitable. But this is no token
piece: the steel bracelet is 10
times stronger than regular
models. Perfect for the beach.
—
Victorinox Inox
Professional Diver £589
05 04_
Hammer Time
The industrial Swiss brand’s
focus on diving watches makes
it the go-to for water babies
after pro spec. Profits support
the dwindling hammerhead
shark population; you benefit
from a 45mm steel watch with
a rocksolid Sellita movement.
—
Oris Hammerhead Limited
Edition £2020

05_
Hidden Depths
CITIZENWATCH.COM, LUMINOX.COM, ORIS.CH, SEIKO.CO.UK, VICTORINOX.COM

Plastic and quartz-driven it

may be, but this watch’s cool
capabilities made it a highlight
at Baselworld. Not only is it
water resistant to 1000m, but
it’ll survive depressurisation
after weeks in a deep-sea sub.
Well, it could prove useful...
—
Citizen Promaster Eco-Drive
Diver 1000m £1695

ALEX DOAK
MH’s horology
pro helps you
find a watch to
make a splash

MENSHEALTH.CO.UK MEN’S HEALTH 127

 SHOULD I BE WEARING...

TOWELLING?

Dry
Season
PHOTOGRAPHY: OLLIE GROVE | STYLING: RICCARDO CHIUDIONI | PHOTOGRAPHER’S ASSISTANT: MORGAN HILL-MURPHY | HAIR STYLIST: DENIS ROBINSON AT RUFFIANS | GROOMING: OSCAR ALEXANDER USING CLINIQUE | STOCKISTS: ORLEBARBROWN.COM, TOPMAN.COM, FENDI.COM

Terry’s once sodden reputation as the fabric

of cutesy toddlers and ’70s catalogue
ads has been firmly wrung out. But are
you quite ready to throw in the towel?
not only makes terry so
MATT HAMBLY breathable but also gives
MH’s style editor it its name: ‘tarir’ means
asks if towelling is
worth absorbing ‘to pull’ in French.)
into your wardrobe So, how to pair? This shirt
that I’m wearing is supremely

T erry towelling: might it

be the least appealing
name for a fabric ever
conceived? Imagine telling
friends that your new jeans
comfortable and fits like a
dream. Even so, while I could
just about get away with it in
a pair of jeans, I’d hesitate to
venture too far from the pool
are made from selvedge Derek in the accompanying shorts
denim. Doesn’t quite have the for fear of outraging public
same ring to it, really. decency. 007, alas, I am not.
But what’s in a name? Well, But this just demonstrates
perhaps a fair bit when you how narrow our perception
consider how far its stock has of towelling has become, says
fallen. For it wasn’t always menswear stylist and image
thus: David Niven used to
look mighty fine in his Riviera
“I’d hesitate to venture
collar towelling polo shirts; too far from the pool
and it didn’t much hold in towelling shorts –
Picasso back, either. Sean
Connery, of course, had the 007, alas, I am not”
sartorial chutzpah to slip on consultant, Mark McMahon.
a baby blue towelling playsuit “A towelling T-shirt under
to spoil Auric Goldfinger’s a soft-shouldered blazer is
chances in a poolside card an excellent substitute for
BRETON POLO
SHIRT £125 AND game. Not only did he look a cotton tee,” he says. “Most
PINK POLO SHIRT
£95 BOTH great, it might be his most importantly, you shouldn’t be
ORLEBAR BROWN memorable outfit. held back by hard and fast
SHORTS £60
TOPMAN DESIGN For whatever reason, rules that simply don’t exist.
POOL SLIDES towelling has endured a Towelling is soft, light and
£495 FENDI
problematic reputation in the takes colour brilliantly. As long
intervening decades. But now as you don’t try to ‘smarten’
it is back with a vengeance. it up too much – casual is the
Tailored swimwear brand order of the day – you’ll be
Orlebar Brown has made it fine.” Now, then, Aperol Spritz?
a focus this summer, while
towelling could be seen in the
SS17 collections from brands
as diverse as Sibling to
Topman Design and Fendi. All
of this should be regarded as
good news. Because when it’s
hot and water is nearby, this
soft, cooling and absorbent
fabric takes some beating.
(Incidentally, it’s the loose,
hand-pulled, pile weave that

MENSHEALTH.CO.UK MEN’S HEALTH 129

MH PROMOTION

ENGINE
The 4Drive engine
can go from 0-62
in 4.9 seconds

WHEELS
Unique design
of alloy wheels
complements
its eye-catching
exterior

STYLE AND PRECISION

There’s more to the CUPRA than meets the eye
LIGHTS BRAKES
The Full LED Dual hydraulic circuit
headlights are and brake system
design icons in diagonal split with
their own right brake booster

COOL AS ICE
MEN’S HEALTH SPENT THREE DAYS IN SNOWY FINLAND
TO TEST DRIVE THE NEW SEAT LEON ST CUPRA 300. IT Sculpted and streamlined, dynamic and
contemporary, its modern appeal comes from
WAS AN EXPERIENCE NO ONE WILL FORGET IN A HURRY aerodynamic lines reminiscent of the CUP RACER.

W ith SEAT’s roots firmly

planted in Barcelona, the
cosmopolitan capital of
Spain’s Catalonia region, you might
think that a dedicated ice track in
Finland to test drive its new model, the
SEAT Leon CUPRA, is an odd choice.
And you’d be right. That is, however,
until you get behind the wheel – and
everything soon becomes very clear.
It shouldn’t be this easy to drive in
conditions that would bring most UK
roads to a standstill. It shouldn’t be
this simple to reach speeds of more
than 70mph, flick the wheel and drift
effortlessly around corners most people
would take in second gear... but it is
(not that you ever should).
But that’s the point SEAT wants to
make. This estate car – with a 2.0litre
turbocharged petrol engine, 300ps and
a top speed of 155mph – may never see
ice again, but its ability to tackle such
conditions is inspiring, and one can’t
help but marvel at its creation, design
and performance.
The SEAT Leon CUPRA is more than an The interior has been ergonomically designed for
estate car. It’s SEAT’s CUP RACER set free. you, the driver. Choose from a range of high quality
interior finishes and a host of technical innovations.

MAKING THE MOST OF THE RIDE Whatever the weather

UNDER CONTROL
The CUPRA,
Sport, Comfort
and Individual
drive modes let
you make the most of the
ride, offering the perfect
setting for every road.
Regardless of conditions,
you’re always in control.
TRACTION SATISFACTION
The Front
Differential Lock
transfers power
to the outer
wheel when cornering,
optimising track and power
– there’s no point having all
that force at the press of
a pedal if you can’t use it.
TO FIND OUT MORE ABOUT THE
TAKE CHARGE NEW LEON CUPRA 300, HEAD TO
With a 4Drive
(four-wheel SEAT.CO.UK/LEONCUPRA
drive) engine,
the new Leon
ST CUPRA 300 can bring
extra power, allowing you
to sit back and enjoy
a world-class drive, no
matter where you are.
EDITED BY SCARLETT WRENCH

MH QUIZ
THE BEACH
NO.34

ARE YOU REALLY

BEACH READY?
Wave goodbye to coasting through summer with
our guide to optimising your seaside excursions.
You got 99 problems, but the beach ain’t one...
AUGUST 2017

Q1\ Q5 \
Taking your training plan to warmer climes… Which strategy can help
you avoid seasickness?

A
Eat before
you go
A
Has no
Q4 \ B
B Swapping the treadmill
benefits for the shoreline can help Don’t eat
Reduces anything
stamina you burn __ more calories

A 50% C
Eat on
B 75%
the boat

C 150%
C Let the beach help you
with the body. According
to the European Journal of
Applied Physiology, sand’s
shifting surface can see
you burn more than twice
the energy compared to
slogging on a stable surface.
Just don’t do it in flip-flops.
C
Boosts
Q6\
A Heading out on an
empty stomach makes
you more susceptible to
motion sickness, the
Swiss Medical Services
report. Extra marks if your
meal contains ginger, a
spice proven to combat
nausea. Worth adding g to
yyour rum cocktails, too..

WORDS: NICKY WILLIAMS | PHOTOGRAPHY: MITCH PAYNE, JOBE LAWRENSON, LOUISA PARRY, ROWAN FEE, BARRY DOWNARD AT DEBUT ART | ILLUSTRATION: ALCONIC AT SYNERGY ART
endurance
uld
For how long would ld
d
you have to swimm ttoo
C Sun’s out, runs out: a study in Frontiers in Physiology found that exercising in work off a pint of la
lage
lager?
ager?
r?
the heat can improve your endurance in a similar way to altitude training, while
reducing your perception of effort during cardio. Sweat it out on the sand – with A
plenty of water, naturally – and your return to the grind will feel like a breeze. 15 minutes

B
Q2 \ Q3\ 30 minutes
Which of the following What’ss the
th smartestt way
w to C
has the fewest calories?
givee your skin that cove
veted 45 minutes
A golden
gold gl glow?
Solero B Put your back into it, and
d
A half an hour’s splashing back
and forth is enough to exorrcise the 230-odd calories in
To toes
Tomatoes your afternoon sharpener. We’d strongly g advise getting
g g
B those
th laps in before you vissit the
h bbeachh b
bar, though.
h gh
Co e o
Cornetto B
A sunbed
su bed
Q7\
C C You can’t get
g sunburn if you’re
Magnum T
Tanning oil n
not sitting
g in
n the sun…
A B
A We know you don’t visit True False
the van for health kudos.
But it’s worth knowing that A It’s time to squeeze out your tanning habit.
a Solero fits more easily University of Bristol researchers found that skin
into your macros, with just pigmentation due to a high intake of carotenoids
98 calories to Cornetto’s – also found in sweet potatoes, carrots and B Al
Allow us to throw shade on that theory. In a JAMA
187. Magnums, meanwhile, leafy greens – is rated as more attractive than D
Dermatology study, 78% of men who sat under an umbrella
live up to their name with a tan. Load up a month before you hit the beach. for 3.5 hours showed signs of sunburn, while only a quarter
a hefty 244 calories. for those wearing SPF did. Don’t lose your bottle.

132 MEN’S HEALTH MENSHEALTH.CO.UK

 MH QUIZ: THE BEACH

Q8\
Q8 Q12 \ Q13 \
What’s the perfect sand-to-water
What’s
Wha
Wh
W hat
hatt’ss tth
the
hee ssm
smartest way Eating before swimming
leads to crippling cramps... ratio for a championship castle?.
to
to sst
sta
stay
tay
yh hy
hydr
hydrat
hydrated?
yddrat
dra
rat
at
A
A B C
Coca
cola
Piña
colada
Bar
snacks
True
B
C In a St Cloud Statee Uni study, dehydrated
athletes who consum med carbs and protein False
retained
et ed more o e fluids
u ds than those who downed A B C
fizzy drinks or waterr. Pair your San Pellegrino B New York Uni bods 8:1 2:1 4:1
with mixed nuts. Oh, go on, and the crisps. have sunk your excuse for A Yes, scientists from Clark University
swerving a post-lunch dip. Massachusetts – who we can’t believe
While strenuous exercise get paid for this – rated this ratio best
Q9 \ Q10\
after a big meal can cause
issues, the risk is minimal
for stability. And, given recent studies
show creative men are perceived as
By how much does sun
exposure raise your A room with an ocean for recreational swimmers. more attractive, you’d do well to think
testosterone levels? big with this year’s masterpiece.
view is shown to be
A restorative for your…
20% Q14\
Frequent sunbathing can lengthen
B your lifespan by up to…
A Body
75%
B Mind
C
120% C Wallet
A month
A

B It’s worth paying the extra.

According to Michigan State
C Topless bros have cause University research, watching
*WHEN APPLIED TO THE NETHER REGIONS, SUNLIGHT INCREASED TESTOSTERONE BY A HUGE 200%. BUT THAT’S VERY MUCH FROWNED UPON IN PUBLIC

for their posturing: Boston waves has a positive impact on

State Hospital found that
men who expose their
chest and back to UV rays
experience a temporary
hormonal boost of 120%*.
both your mental health and
stress levels. Alternatively, forgo
the inflated room cost, and set C
up your deck chair accordingly. 2 years

Q11\ B
6 months
Which swim
stroke burns the
most calories?
A B C
Breaststroke Butterfly Frontcrawl C Presuming you remember to slap on plenty of SPF, regular sun
exposure has been correlated with an increased life expectancy of
A It seems breast is best – at least when it comes to burning off an up to two years, as well as a lower risk of heart disease. Scientists
indulgent lunch, the International Journal of Sports Medicine reports. aren’t sure why this link exists – it’s seemingly independent of the
However, if you’ve drifted out too far and need to get back, try the obvious vit D top-up – but if it justifies a seaside siesta, we’ll buy in.
frontcrawl instead; it’s the best stroke for conserving your energy.

How 0-5 6-10 11-14

did you FLOUNDERING
We’re sure it’s just the jetlag holding you
score? back. We can help with that: Edinburgh
Sleep Centre found wearing dark glasses
during longhaul flights can reduce fatigue
and help your circadian rhythm adjust
to a new time zone faster. Just don’t try
to get through security rocking them.
COASTING
Hoping to pick up more than tan lines
on the beach? Take this opportunity to
update your dating profile. Photos taken
outdoors increase your hit rate by 19%,
according to research by the app Zoosk.
Selfies, meanwhile, reduce interaction
by 8%. Save those for your Insta fans.
SHORE THING
You might have your seaside strategy
locked down, but why not step outside
the usual roster of water sports?
Scientists measured muscle activation
during stand-up paddleboarding and
found it’s a great upper-body workout.
It beats the view from the bench.

MENSHEALTH.CO.UK MEN’S HEALTH 133

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 ONE WORD
ANSWER #37
QUESTION
Which potent
concoction can
deliver summer-
ready muscle?
J ames Herbert Bond’s enviable
swimshort body could be
attributed to many things. The
high calorie expenditure delivered by
fighting atop moving trains, perhaps.
Or maybe the core activation required
to expertly manoeuvre a jetpack.
But while we’re sure all of these factors
contribute, new research suggests
it could also be down to his famous
choice of cocktail – at least, in part.
According to Italy’s University of
Palermo, your martini’s sidekick, the
humble olive, can take you one step
closer to your beach-body goals. For
the research, healthy volunteers were
asked to eat 12 green olives every day
for a month. At the end of the study,
subjects saw their body fat decrease
by an average 3lb, while muscle mass
138 MEN’S HEALTH
ANSWER
Martini
went up by almost 2lb. Researchers say
this could be due to conjugated linoleic
acid, a type of fat found in olives and
olive oil, which has been shown to have
a beneficial effect on metabolism. The
fruit is also a great source of copper –
another nutrient which has recently
been linked to fat loss by scientists from
the University of California, Berkeley.
WORDS: SCARLETT WRENCH | ILLUSTRATION: PETER CROWTHER
Now clearly we’re not suggesting
you pair each one of your olives with
a complementary sharpener. (Bond’s
indefatigable liver, it seems, is truly his
greatest weapon.) But should thirst hit
as you’re passing the pool bar, a blend
of dry vermouth and gin is certainly
a leaner alternative to most sunshine
cocktails. And a damn sight cooler. So
order with impunity – and consider your
fat shaken, and your muscles stirred.
MENSHEALTH.CO.UK