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WEIGHT
LOSS
P.110
T H E N E W M E A S U R E O F S U C C E S S
%
KEANU
8
BODY
REEVES
At 52, hes
back as
John Wick
and fitter
than ever
FAT!
>THE LEAN AND
SHREDDED DIET PLAN MAKE
MONEY
SEX
SO GOOD
FASTER
NOW AND
293
D I S P L AY U N T I L M A R C H 2 0 , 2 0 1 7
NEW MUSCLE,
IMMORTALITY, AND
NUTRITION HACKS March 2017 Mensfitness.com
The StyleIssue
March 2017
Features The Perfect Fit
84 The 23 Health
Truth About How downward dogs
Testosterone can lower your blood
pressure.
The $2 billion testos-
terone-replacement- 24 Nutrition
therapy industry Is broccoli the veggie
says the solution to of youth?
all your problems is
some extra T. Is an
easy-access fountain
of youth a good
thing? Here, our man
61 These looks
searches for answers. are a hit no
BY B RU C E FA LC O N E R matter what
90 Rocket your game is.
Power
In space, your bodily
fluids go haywire,
your bones get brittle,
and your muscles wilt
On the Cover
at an astonishing rate.
Thats why, as NASA KEANU REEVES
sets its eyes on deep PHOTOGRAPH:
2 WILLIAM HEREFORD
#1 Gummy Vitamin Brand
*These statements have not been evaluated by the Food and Drug Administration.
VITAFUSION
VITAFUSION and WE MAKE NUTRITION TASTE GOOD
This product is not intended to diagnose, treat, cure or prevent any disease.
are trademarks of Church & Dwight Co., Inc.
march
104 Eat your way
to shredded with
this get-lean plan.
30 For faster
results, master the
tempo tantrum.
17 Swingers
On Top Regulars The Body Book
live longer
27 Fight On (no kidding). 6 Fitness on the Go 98 Unbreakable
Enter the new world of 8 View from the Top Your total-body plan
luxury boxing gyms. to become a human
10 Daves Take machine.
30 Lift Smart Insider tips from our
Pace your workout for editorial director. 104 Chow Down
better PRs. 12 Celebrity Workout The low-fat meal plan.
34 Gear Up Keanu Reeves 110 A Cut Above
Sweat-soaking running hit-man plan. The new weight-loss
gear that banishes BO. 128 Before You Go supp youve got to try.
Your most pressing
35 Bring It 112 Sugar Burners
financial questions
Mark Cubans The best a.m. routine.
answered.
must-have apps.
114 The 500-Rep
36 Worship Her Challenge
Clock wise from top lef t: Linda Xiao; James Michelfelder; D ylan Coulter
21-DAY SHRED: EXPANDED VERSION COPY CHIEF Pearl Amy Sverdlin INTEGRATED FASHION AND GROOMING
DIRECTOR
Find out whats new in our most popular training program. COPY EDITORS Jeff Tomko, Heidi Jacobs, Meghan Springmeyer
Yeun Littlefield
mensfitness.com/shred INTEGRATED ACCOUNT MANAGER
RESEARCH EDITOR Adam Bible
Allyson Reid
ASSOCIATE EDITOR Matt Giles
BUSINESS MANAGER Ivelise Estremera
ASSISTANT EDITOR Brittany Smith
INTEGRATED ACCOUNT COORDINATOR
WEST COAST EDITOR Mark Morrison
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HEADING OFF GET THE APP CONTRIBUTING EDITORS S trauss Z elnick,
WEST COAST DIRECTOR
ON A BIG TRIP? Download it for free
Sean Hyson, C.S.C.S.
Debbe Levy
STYLE AND GROOMING ASSISTANT 6420 Wilshire Blvd., 15th Floor,
Check out some of our on your Apple or Android Enmanuel Pichardo Lozano Los Angeles, CA 90048, 323-658-2041
other editions, published in mobile devices to unlock RESEARCHERS Tracy Hopkins,
INTEGRATED MIDWEST DIRECTOR
the U.K., Australia, Germany, special offers and view Sheryl Nance-Nash
Hillary Kribben
and Saudi Arabia. exclusive videos. EDITORIAL INTERNS 350 N Orleans Ste 9000N
Erin Alexander, Lauren Tom Chicago, IL 60657
ART DETROIT SALES REPRESENTATIVE
EDITORIAL PRODUCTION DIRECTOR Jay Gagen
AMERICAS MOST Russell Mendoza RPM Associates, 248-690-7013
INSPIRING BODY EDITORIAL PRODUCTION COORDINATOR ACCOUNT DIRECTOR-DIRECT MARKETING
TRANSFORMATIONS Victor Kim Lorelis Marte
Find out how readers SENIOR DESIGNER Joe Summa DIET, HEALTH & WELLNESS DIRECTOR
just like you completely CONSULTING DESIGN DIRECTOR Yiota Karachristos
Joe Heroun
rebuilt their bodies. I N T E G R AT E D M A R K E T I N G
mensfitness.com PHOTOGRAPHY ASSOCIATE DIRECTOR Jennifer Mitschke
PHOTO DIRECTOR Brian Marcus
/successstories SENIOR MANAGER Suzanne Janow
PHOTO EDITOR Henry Watson
COORDINATOR Sarah Scheinholtz
HIT REFRESH PHOTO RESEARCHER Lauren Pishna
PHOTO INTERN Dani Goldstein D I G I TA L P L A N N I N G
Clean up your act in
SENIOR DIGITAL ACCOUNT MANAGER
the kitchen with these MENSFITNESS.COM
Samantha Miller
surprising diet tips. EXECUTIVE DIGITAL AND TRAINING
DIRECTOR Michael Simone DIGITAL ACCOUNT MANAGER
mensfitness.com Laura Newell
SENIOR DIGITAL EDITOR Caitlin Carlson
/springcleaning
ASSOCIATE DIGITAL EDITOR Michael Rodio C R E AT I V E S E RV I C E S
SPORTS EDITOR Matthew Jussim CREATIVE SERVICES DIRECTOR
WHAT YOURE Bill Jobson
FORGETTING IN TA B L E T D E S I G N A N D D E V E LO P M E N T
PROMOTIONAL ART DIRECTOR
THE GYM CHIEF DIGITAL OFFICER Sean Bumgarner
John Kitses
DIGITAL DESIGNER Linh Le
The five essential (and M A N U FACT U R I N G A N D P RO D U CT I O N
effective!) exercises PRODUCTION MANAGER Kellie Gleeson
every man should be
DISTRIBUTION COORDINATOR
doing to get stronger. Marc Melcher
mensfitness.com
/essentials
I N T E R N AT I O N A L
International editions of Mens Fitness are published in the following countries:
AUSTRALIA BAHRAIN GERMANY QATAR RUSSIA SAUDI KUWAIT NEW OMAN TURKEY UNITED UNITED
ARABIA ZEALAND ARAB KINGDOM
EMIRATES
THE 25
W E I D E R P U B L I C AT I O N S , L LC
A SUBSIDIARY OF AMERICAN MEDIA, INC.
From top: James Michelfelder; Brooke Nipar
CELEBRITY
EXECUTIVE VICE PRESIDENT/CHIEF FINANCIAL OFFICER/CHIEF OPERATING OFFICER
Chris Polimeni
WOMEN
EXECUTIVE VICE PRESIDENT, DIGITAL MEDIA OPERATIONS/CIO David Thompson
SENIOR VICE PRESIDENT/CHIEF DIGITAL OFFICER Brian Kroski
SENIOR VICE PRESIDENT, OPERATIONS Rob M. ONeill
Check out photos of VICE PRESIDENT, CONSUMER MARKETING Ephraim R. Brennan
Maria Menounos (host FOUNDERS
of E! News) and 24 Joe Weider (19202013)
more of the hardest- Ben Weider (19232008)
working, best-built
celebs in Hollywood.
mensfitness.com/10s
6
View from the top
Never
slow down Set the time!
A metal sports watch
provides just enough bling
without looking like a tool.
T S N O S E C R E T T H AT S O M E G U Y S J U S T A G E
better than others. Now while some of that
may be geneticswhether its keeping a full
head of hair north of 40 or magically possess-
ing some eternally youthful physiqueId like
to take this opportunity to remind you that
your DNA can take you only so far.
Aging well, after all, is something you do. Its
about leading a smart, healthy life, building
great habits at a young age, and choosing to
walk through the world in a body that not only
makes you happy but also gives you confidence.
For proof of this, allow me to introduce our latest cover guy:
Keanu Reeves.
As anyone whos visited a cineplex in the past quarter century
knows, Reeves, who first burst on the scene in the late 1980s
as a teenage underachiever in the goofy Bill & Teds Excellent
Adventure, went on to become one of the great action stars in
recent memory, churning out blockbusters like Point Break
(1991), Speed (1994), The Matrix (1999), and, most recently,
the runaway cult hit John Wick (2014).
At 52, Reeves has exactly zero plans of slowing down, which
he makes very clear in his ass-kicking new movie, John Wick:
Chapter 2. As he reveals in a rare sit-down interview (page 72), Lighten up!
the raw physicality of filming great action is a true passion for If you own a single
blazing-yellow item,
him. I want to be able to do everything, he says. Since The make it a killer raincoat.
Matrix, Ive used this term superperfect. As in, Can we get it
superperfect? Thats part of what makes a great action film
the intensity of just trying to do the best you can in the circum-
stances that you have. Of course, thats a lesson Id urge you to
apply to all facets of your life, whether its eating right, dressing
right, or improving your own physique.
As you set your sights on new goals, dont miss our story on
From top: Levi Brown; William Hereford; Linda Xiao; Doug Ing lish
David J. Pecker
Chairman, President, and Get serious!
For cover guy Keanu
Chief Executive Officer Reeves ass-kicking
of American Media, Inc. routine, turn to page 12.
We started UNTUCKit
because we had trouble nding
shirts that looked good untucked.
Its a deceptively difcult look to
get right. Shirts just arent designed
that way. So we decided to make a
better shirt for the untucked man.
A casual shirt t for comfort, not
convention, and designed to
fall at the perfect length.
untuckit.com
Austin Chicago Los Angeles New York City San Francisco
Daves Take
MAKER
RIDES AGAIN Step into
Keanu Reeves is the ring
the eternal action hero.
Fitness studios have
As the rest of us age
already revolutionized
and Hollywoods tastes
biking and burpeesand
change, hes the same
now, thanks to Rumble
machine who took the
( rumblefitnyc.com ),
red pill back in 99. And
its boxings turn.
as he proves in this
Founded by my friend
months John Wick:
Eugene Remm and his
Chapter 2, hes still the
entrepreneurial dream
one man who can win a
team, Rumble is already
gunfight with a dog, a
a magnet for off-duty
Mustang, and sheer
models and aspiring
gravitas. Read our
Rockys alike, who come
revealing interview with
for the nightclub-quality
him on page 72and
sound system and stay
steal his immortality-
for the workouts. Pro
granting workout on
tip: Arm yourself with
page 12. (We did.)
these boxing gloves
from Cleto Reyes ($163,
cletoreyesboxing.com ).
KNOW THIS!
THE DEFINITION
OF A GOOD
INVESTMENT
IS ANYTHING
THAT LOWERS
YOUR STRESS
LEVEL.
WEAR THIS!
Clock wise from top lef t: Doug Inglish; Cour tesy of Cleto Reyes; Nick Ferrari (2); Prop st yling by Rachel
Exude
confidence
Buying great
cologne seems to
baffle even my most
style-savvy friends. So
Ill make it simple for
you: This month, ignore
the pushy salesperson
and jump-start your
style routine with the DRINK THIS!
brand-new Polo Red
Extreme (75ml, $75,
ralphlauren.com ).
The Caribbean
The latest signature vacation in a glass
scent from Olivier Lets face it: By the time March rolls around,
Gillotin, the master- youre usually pretty sick of winters perma-
mind behind Polos gray. This year, when I need a reminder (or
riotously successful
S t i c k l e y/ B e r n s t e i n & A n d r i u l l i
10
The Cover Guys Gym
The
hit-man BULLETPROOF
BULLETPR
YO
YOUR
ROOF
OUR KILLER B
BODY
ODY
plan
BY MIKE SIMO
SIMONE
ONE
PHOTOGRAPH
P HOTOGRAAPH BY DO
DOUG
OUG INGLISH
S t y l i n g b y J e a n n e Ya n g / T h e Wa l l G r o u p ; H a i r b y N i n a P a s k o w i t z ; M a k e u p B y G e r i O p p e n h e i m
combat. But it isnt just
these skills that let Keanu
Reeves-as-John Wick rip
someones face off with
a roundhouse kick. No,
what Reeves hasand
you can have, toois
something that takes his
abilities to a higher level:
an enhanced sense of
proprioception, or a
heightened awareness
of where every part of
his body is and exactly
what its doing at all
times. The follow-
ing workout, which
Reeves used to train
for John Wick: Chapter
2 , features multistep
exercises that efficiently
work several muscles
and body parts together, T-shirt: RIC
Jeans:
to earn you not just FABRIC BRAND
a killer physique EASTDANE.COM
Watch: INC
but killer moves, too.
12
I spy, with my little eye,
something beginning with S.
Who knows what youll see in the backup camera1 of your new 2017 Corolla, but thats
kind of the point, isnt it? Thats why it comes standard, along with Toyota Safety Sense P.2
Because, even though you might see almost anything, one thing we think you should
definitely see is safety. How many things can you spy that start with the letter S? Toyota Safety Sense Standard
Prototype shown with options. Production model may vary. 1. The backup camera does not provide a comprehensive view of the rear area of the vehicle. You should also look around outside your
vehicle and use your mirrors to confirm rearward clearance. Environmental conditions may limit effectiveness and view may become obscured. See Owners Manual for details. 2. Drivers should always
be responsible for their own safe driving. Please always pay attention to your surroundings and drive safely. Depending on the conditions of roads, vehicles, weather, etc., the system(s) may not work
as intended. See Owners Manual for details. 2016 Toyota Motor Sales, U.S.A., Inc.
The Cover Guys Gym
Coldhearted circuits
MULTIPURPOSE MOVES AND A NONSTOP STRUCTURE ARE A DEADLY COMBINATION
PHOTOGRAPHS BY JAMES MICHELFELDER
HOW IT
WORKS
S t y l i n g By B a r r e t We r t z; G r o o m i n g by C a s ey G e r e n / B e r n s te i n & A n d r i u l l i u s i n g Sh i s e i d o;
bodys ability to sense
what all its parts are
doingand balance.
Perform each circuit center of the band with both hands with light turn around so youre ways and hold the band
F i t n e s s Te c h : J e b S t u a r t J o h n s t o n
two to three times one foot. Step forward tension. Step back with facing away from the in both hands in front of
per week. Complete into a lunge with your one foot into a lunge. bands anchor point. your chest. Step away
1520 reps of each Hold the band with light from the anchor point
free foot. Hold the lunge Row your arms back,
exercise and then
while slowly raising elbows grazing your tension. Take a large so the band is tense.
move on to the next
exercise. Thats one your hands to shoulder sides. Resist as you step forward while Press both hands out
circuit. Rest one min- level. Resist the band as re-extend your arms. forcefully pressing the in front of you, keeping
ute upon completion you lower your hands. Step forward and band forward. Resist your shoulders square.
then start again. Do 10 reps on one side, repeat, lunging with the as you bring your hands Resist as you bring
then switch. opposite foot. back to the start. hands back to start.
1) STANDING 3) MODIFIED
LEG SWING ICE SKATER
Balance on one foot. Start by standing on one
Swing the other foot. Push off that foot
forward as far as you to leap to the other side
can control, then back- and land softly. Quickly
ward the same way. repeat the process in
Do all reps on one side the other direction.
before switching. During each side leap,
tap your calf with the
2) SINGLE-LEG heel of the trailing foot.
BALANCE BODY
LEVER 4) REVERSE
Stand on one foot, with LUNGE KNEE-UP
both arms above your HOP
head. Hinge at the hips, Stand with feet hip-
extending the free leg width apart. Step back
back behind you and into a lunge with one
your arms forward so foot. Drive the back
that your body makes knee up and toward
one plane from finger- your chest to explode
tips to sole of foot. Use into a hop off your other
the standing leg to pull foot. Do all reps on one 3) For a joint-friendlier version of this move, see description on left.
yourself back up. side before switching.
1 CIRCUIT 3
1) DUMBBELL
FLOOR PRESS
With a pair of moderate
to heavy dumbbells, lie
on the floor with your
knees bent. Hold the
weights and lay your
triceps on the floor with
your elbows slightly
elevated. Press the
weights up above your
chest. Squeeze and re-
peat. Resist the weight
as you lower down.
2) IMAGINARY
CHAIR CABLE
HIGH ROW
2 Attach a rope or straight
bar to a cable station
set to the highest level. 2) Holding form will activate nearly
Holding a deep squat, every muscle in the body.
row the cable down to
your chest with your
elbows coming toward
3) SINGLE-LEG 4) SINGLE-LEG
LEG PRESS PISTOL SQUAT
your sides. Squeeze
Set up the leg press HOP
and repeat. Resist as
for moderate to heavy Stand on one foot.
you release the cable,
weight. Place both feet Extend the other foot
maintaining your squat.
on the platform so your forward while bending
knees are at right angles your standing knee
at the start. Remove and sending hips back
one leg. Press with the to squat on one foot.
For the full plan, leg remaining for a full Explode off the standing
including the warmup range of motion, but leg to hop up. Land
and Circuit 4, go to avoid locking out the softly with bent knee.
1) This shoulder-friendly alternative to the bench press eliminates leg drive, mensfitness.com
knee. Do all reps on one Switch to the other foot
forcing your upper body to work harder. /keanuworkout.
leg before switching. and repeat.
The other guy.
The same goes for car insurance. Why go with a company that offers just a low price when GEICO could
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Employees Insurance Company, Washington, D.C. 20076; a Berkshire Hathaway Inc. subsidiary. 2016 GEICO
Hard-hitting news from the cutting edge of modern research
BREAKTHROUGHS
hich type of
W cardio gets
you the
healthiest
and keeps you alive the
longest? Curious
exercise researchers
at the U. of Sydney
examined 11 different
health surveys on
more than 80,000 peo-
ple (average age: 52)
over nine years and
found that, amazingly,
(Swimmers and
month had a 47% lower
risk of early death.
And thats not all:
Vegetarians
build as much
lean muscle
Getting plenty of protein post-
workout is key to speeding
muscle growth and aiding
recoverybut what type of protein
is best? To find out, Arizona State
U. researchers tracked the diet and
workout habits of 70 elite endurance
athletes43 meat eaters and 27 veg-
etarians. And surprise! At studys
end, the veggie eaters had virtu-
ally the same lean muscle mass as
the carnivores and just as much leg
strength. And though the groups
VO2 max scores showed they were
equally fit, the vegetarian womens
numbers were 13% better. The
take-home: If youre getting the right
amount of protein per day (0.6 to
0.8 grams per pound of body weight),
it doesnt matter what form it comes
inplant, animal, or supplement.
runs, and explosive and easier, they also build more strength great!), you may
jumps. than longer, sustained contractions. need a new partner.
Who won? Well,
ter than when they were exhaling or inhaling through their mouths.
burn 1,200 calories, Researchers believe rapid (panicky) nasal inhalation synchronizes
compared with 600 brain areas to make us more aware of our surroundings. For respira-
for cart jockeys. tion tips, go to breathing.com.
Breakthroughs
Broccoli:
a pep
stalk
from
Mother
Nature
Love broccoli or hate it, youll probably be wanting more of it once you read
this. Packed with tons of vitamins, minerals, and antioxidant phytonutri-
ents that help you stay fit and trim, broccoli also contains niacin (alias vitamin
B3), which helps create an enzyme called NMN (for nicotinamide mononucleotide).
Now a study conducted on mice at the Washington U. School of Medicine has revealed
that the NMN in broccoli helps your body use energy more efficiently, slows age-
related weight gain, boosts eyesight, and improves insulin sensitivity. In other
words, it staves off many of the negative effects of aging. Even as the NMN-munching
study mice got older, their metabolism and energy levels remained comparable
with that of younger, friskier rodents. Cant stand broccoli? You can still reap the
benefits of NMN by eating foods like chicken, pork, tuna, mushrooms, peppers, and
peanuts, which are also extremely rich sources of niacin.
Based on a comparison of the average cost of the $45 Straight Talk Service Plan plus average sales tax and fees and the average total monthly cost on an individual 2-year service contract plan
with unlimited talk, text and comparable high speed data on the top two carriers. Plan costs include all taxes, fees and overage charges. Source: Nationwide survey conducted September 2016.
Straight Talks Bring Your Own Phone plan requires a compatible, unlocked phone, activation kit and Straight Talk service plan. User may need to change the phones Access Point Name settings.
Please note: If you switch to Straight Talk, you may be subject to fees from your current provider. To get 4G LTE speed, you must have a 4G LTE capable device and 4G LTE SIM. Actual availability,
coverage and speed may vary. LTE is a trademark of ETSI. *At 2G speeds, the functionality of some data applications, such as streaming audio or video, may be a ected. A month equals 30 days.
Please refer always to the latest Terms and Conditions of Service at StraightTalk.com.
ON Everything
you need to
make life work
TOP
for you
Snap your
fist, then pull
back for a
proper punch.
Enter
the ring
Boxing checks off all the right training criteria: Its anaerobic!
Muscle toning! Core sculpting! And whether theyre grimy or
sparkling, boxing gyms have become beacons of total-body
fitness. Plus, youll never have more fun hitting things with all
your might. Ready to go a few rounds? Step this way.
By Mike Woods
Photograph by James Ryang
MENS FITNESS 27
Boxing gyms have come a long way
from the gritty, dank caves Rocky
prowled in Phillys predawn hours. Just
as we had the luxury-climbing-gym
revolution last yearwhen men skipped
the treadmill to flex their bouldering
skillswere now witnessing an explo-
sion of ultra-high-end boxing temples.
Leading the way are Box N Burn Boxing
and Fitness in L.A., Chicagos Unani-
mous Boxing Gym, and, most recently,
the gleaming Rumble, which opened a
6,000-plus-square-foot location in
New York City this past January. At this
knockdown palace, which is partly co-
owned by a former Google executive
and a master trainer from Bravos Work
Out New York, you can work on full-
body toning while hitting an aqua heavy
bag, which is much easier on the joints
and tendons. Our clients dont just
punch a bag for 45 minutes. We have Pugilist 101
weights and benches, says Eugene
Remm, a head of the EMM Group and
a Rumble co-owner. Add our overall
The beginners guide
cleanliness, and nobody thinks
boxing. (For more about Rumble,
to picking a boxing gym
visit mensfitness.com/rumble.) We Before you ouve hit Bengay, with heavy heard of a swimming
totally approve of the rise in boxing can pull on the
gloves, you need
Y YouTube,
and after
bags wrapped with
duct tape.
instructor who hasnt
been in the water?
gyms, and not just because weve seen watching Next, find a trainer. And dont be intimi-
to find the right
Creed too many times. Boxing isnt just placeand the highlights of Mike Tyson Let the owner know dated. The camara-
about fightingits a great workout right trainer. knocking heads into if youre interested in derie found in boxing
that boosts mental agility, improves the cheap seats, youre competition or fitness, gyms is second to
amped to learn the says Hardy. Then ask none, and most boxers
coordination, and blends cardio and ropes. Now what? about style: Do you are chill cats who are
muscle sculpting. Boxing is the only Start by going to a respond better to an happy to share tips.
sport where you have to stay on your reputable gym, says earful of growls from a From the banker throw-
feet the whole time to be successful, Heather Hardy, the grizzled vet, or pats on ing soft punches to the
WBC international the butt from a gentler welterweight prospect
says Eric Kelly, a four-time amateur featherweight champ. soul? Make sure the fighting on HBO next
national champion who now trains What constitutes as gym trains white- week, theyre all there
clients in NYC. Meanwhile, youve got reputable depends on collar types, and steer to better themselves.
to keep a guys foot out of your ass. your personal prefer- clear of anyone lacking Its one of Americas
ence. The gym doesnt ring time. I dont take last true melting pots,
That requires every muscle in the says Bruce Silverglade,
have to be beautiful the no fighting experi-
body! Heres what you need to know it can be a hole-in- ence trainers as seri- owner of Gleasons
before you step into the ring. the-wall reeking of ously, says Kelly. Ever Gym in Brooklyn.
THE SECRET
TO SUREFIRE
RIPPED ABS
AND CHISELED
ARMS?
BOXING.
HOW TO
TAKE A PUNCH
bout to get clocked? Heres
2
Group class
or one-on-
one?
Group gigs
are great for YOUR TOTAL-BODY
Spinning, but in
the boxing space?
BOXING WORKOUT
Theres something The beauty of boxing workouts is that you can still become a mini Mayweather
to be said for start- whether you make it to the gym or not. Done right, this boxing workout will
ing out by yourself eventually transform you into a Golden Gloves god.
and locking down
the basics. But STEP 1 to stay balanced when As you hit the bag for
if youre not sure Stretch you punch. It also puts three to four rounds, 1 3
youll like the sport No muscle goes unused, your hammies, adduc- make sure to snap the
at all, consider so spend five to 10 min- tors, quads, and calves punch before you bring
taking a few group utes before the bell rings to work as you move the hand back.
classesthey are stretching every body laterally. Start with
part. Work those ham- three rounds, sliding and STEP 5
cheaper, have some
strings: Stand straight popping comboswhich Hit the speed bag
nice camaraderie,
and bend over, with helps refine your eva- Fast-twitch muscles pop
and can provide a
your fingers touching sion techniqueswhile as the speed bag goes
good intro. One-
the floor. To prevent rat-a-tat. The goal is to
Clock wise from top lef t: Jorg Badura; United Ar tists/Photofrest; Nick Ferrari; Prop
Loop Gloves
be a ring king. Start out core and hips, from musclesrelax your arm
jumping with both feet, which youll transfer to keep a steady rhythm, Versatile enough for bag work and
then gradually alternate, power to your punches. which translates to a even sparring, Powerlock gloves are
jumping five on the left The power comes from more fluid motion. Dont constructed entirely of a proprietary foam
and five on the right. the ground up, says punch the bag; its that grips every contour of your fist while
Only after you master Kelly, and the core must as if your hand were absorbing shock upon impact.
that will you be coordi- be strong to get the right holding a bicycle pedal $100, everlast.com
nated enough to jump velocity behind each moving in a continuous
To learn more about Reebok Boxing Boot-Buck
back and forth between punch. Aim for heavy circle, hitting the bag
how a boxing work-
right and left. bags attached to a every time it gets to the The go-to boxing shoe for ankle support
out can overhaul top. To improve your
chain, rather than those and style. Youll get good traction while
your fitness levels, STEP 3 connected to the wall accuracy and head doing the Ali shuffleand at the right price
go to mensfitness
Shadowbox the swinging helps hone movement, sub in a point for the average Joe Boxer.
.com/fightplan
This drill helps you learn your body movements. double-end bag. $100, reebok.com
On Top Lift smart
Change
pace!
the
S t y l i n g by B a r r e t We r t z; G r o o m i n g by C a s ey G e r e n / B e r n s te i n & A n d r i u l l i u s i n g
When it comes to setting personal records in the weight room, its natural to focus on sets, reps, and weight. But most athletes
give little thought to tempothe cadence at which a movement pattern is performed. Enter tempo training, which was popular-
ized years ago by strength coach Ian King but has resurged. And no wonder: Changing up tempo can produce dramatic results,
including increased strength, power, and size. It can also help you bust through plateaus by mixing up stale routines that no
longer generate results. By varying the speed, you trigger a response that creates muscle growth, says Ken Croner, owner of
Indianas Munster Sports Performance. Whats more, being aware of your tempo ensures a more mindful workout, an antidote
to all the digital distractions thats made it difficult for athleteslike everyone elseto concentrate on the rep at hand. Focusing
on your lifting tempo forces you to think about what youre doing, says Croner. Muscular and mindful? Cant beat that.
Antioxidants include Vitamin C, Zinc and Manganese. *Based on using the USDA.gov nutrient database value for a large, raw orange. Alacer 2015
On Top Lift smart
if your eccentric
SLOW DOWN
TO BUILD phase takes 10
STRENGTH seconds, which SAMPLE
adds 100 seconds WORKOUTS
Athletes typically to a 10-rep set and
These can be
lift at a steady pace, raises the TUT done on their own
powering through tenfold. Plus, squat- or consecutively
the eccentric (low- tingmore than
ering), isometric any other moveis Slower-tempo
workout
(holding), and about execution,
concentric (raising) and a slower tempo >10 pushups:
portions of a lift. forces you to squat 4 seconds down,
Looking for
2 seconds hold,
But greater gains properly. 1 second up
explosive power?
Decrease the weight
require a change Tempo training and boost your rep
>10 squats:
of pace. even applies to 6 seconds down,
speed. Youll soon see
more gains than ever
A slower tempo thrusters, the popu- 1 second hold, before.
increases a lar CrossFit move: 1 second up
muscles time Slow down in the >510 pullups
under tension (TUT) squat portion before (depending on
for each rep. The exploding into a ability): Starting
from the bar,
greater the TUT shoulder press. 2 seconds down,
(on the lowering Beyond the greater 2 seconds (hold at
or holding por- TUT, this encour- bottom), 2 seconds
tion), the greater ages proper form. A (hold at top)
the stress on the criticism of CrossFit
Faster-tempo
muscles; that is that it empha- workout
leads to optimum sizes speed at the
hypertrophy, or Do these as fast as
expense of form,
possible:
muscle building. and some athletes, moderate resis-
>10 bench presses SPEED UP TO FOR A NEW
As a bonus, this especially newbies, tance60% of a
using 40% of 1RM INCREASE PR, MIX UP
speed encourages arent ready for bal- EXPLOSIVENESS one-rep maxand THE TEMPO
proper form. >10 squat jumps maintain a high
listic movements.
using body weight
A pushup is more A slower tempo On the other effort while moving Alternating
>10 medicine ball
effective if you yields a correctly hand, working at a quickly. The end of between various
rotational throws
spend three to four performed lift. using modest weight faster tempo with a set shouldnt feel tempos will not
seconds lowering Anthony less weight is better harder than the only help you break
yourself and one to Hobgood of Exos when training for beginning. through plateaus,
two seconds hold- in Gulf Breeze, FL, power. A quicker Have a 300- itll lead to a more
ing just above the recommends slow- pace increases pound bench max? focused workout
floor before power- tempo training the bodys ability Load just 180 and a more efficient
ing back up. Theres with pullups. This to handle rapid pounds and blast gym session
additional TUT, and increases TUT and stretch loads; the through all three overall. Tempo is so
the slower move- stops the natural faster movement phases. Or do a valuable because
ment recruits more tendency of using a also lengthens squat jump using it serves so many
To learn more about
shoulder stabilizer bodys momentum how to maximize
your fascias elastic just your body goals, Hobgood
muscles and better to get through a and improve your properties, causing weight. For both says. You know
engages the core. set, boosting the TUT training, go to muscles to contract workouts, youre the moves; this just
mensfitness.com
A squat becomes number of pullups /TUT.
more forcefully. combining speed changes things up
extra challenging an athlete can do. Focus on and strength. to improve results.
My girlfriend got have some horror stories. One gentleman once wore jeans
THE SPIN me a gift certificate
to a spin studio I to classhe didnt have a change of clothing. It was the most
uncomfortable ride Ive ever watched. Another guy came in
MASTER for Christmas, but
Ive never been
without a shirt. It was a bit shocking, but he had a nice body,
so I didnt mind. The general rule is to wear padded cycling shorts or
JEN BARNET OF
XCYCLE VEGAS spinning before. gym shorts (or gym shorts over cycling shorts), then either a muscle tee
SOLVES YOUR What shouldand or tank. The outfit is lightweight and wont interfere with your bike. Aside
WORKOUT WOES shouldntI wear from jeans, avoid khaki shorts, which are constricting. But there isnt
on the bike? much you shouldnt wear. Even outdoor cycling shorts are acceptable.
NICK S., CANTON, OH Those shorty-shorts show your love for fitness. Ive also seen more
Brad Swonetz
guys take their shirts off midclass. Thats fine! If youre dripping with
sweat, take it off. That means youre getting what you came for, and youll
probably inspire the person next to you. But definitely no jeans!
32
2016. Wm. Wrigley Jr. Company. All Rights Reserved. 5, Life Happens in 5, Ascent, and all affiliated designs are trademarks of the Wm. Wrigley Jr. Company or its affiliates. Not actual product sold in stores.
On Top Gear up
STYLE SENSE
Cool running
By Peter Koch
Photograph by Jarren Vink
FA S H I O N T I P S
FROM THE PLANETS
B E S T- D R E S S E D M A N Its time to update your wardrobe with threads thatll keep you
stylish as you smash through those early spring PRs
TIM GUNN
( A K A @T I M G U N N )
a white-canvas or
leather low-top trainer, workout kits scream abrasion-resistant whats best about this The Nagata is
aka sneaker. The for attention, this fabric studded with training shoeits flex- serious about per-
sneakers ubiquity is mesh singletthats laser-perforated ible, warp-knit upper, formancenote the
both a blessing and a runnerspeak for a vents, the Box Space the responsive mid- shatterproof lenses
curse. The most versa- lightweight, breath- withstands beatings sole, or the fact that and titanium-core
tile are those with the able racing tankhas from the worst of Kevin Hart is cheering framesbut our favor-
simplest silhouettes a clean, understated CrossFits WODs. Cant our every squat. Not ite detail is the water-
and the fewest bells style that makes it keep up? Microfiber literallythough the fit repellent sports strap
and whistles. These easy to match with panels absorb sweat comedian did scrawl that holds on tight,
service jeans and a whatever shorts or and chalk if you double 23 quotes, like Health even during scrappy
T-shirt as well sweats are clean. over between reps. Is Wealth, all over it. sprint intervals.
as more formal $65, tracksmith.com $98, lululemon.com $140, nike.com $249, districtvision.com
pants and blazers.
This 20
2015
book
Whats the best habit youve describes
descri
picked up as a CEO? And whats the rise of
the worst youve ever successfully algorithms
algorit
that learn,
lea
gotten rid of? evolve, and
evolve
WINSTON L., FRESNO, CA
adapt.
The best habit is probably
doing everything I possibly can
Mark via e-mail. The worst habit is
Pa s swo rd
not doing enough meetings
because I do everything via
Sign in e-mail. Fortunately, I hire people
who are good at doing fewerand
shortermeetings.
Ask Mark! Have a question for Mark Cuban? E-mail him here:
cuban@mensfitness.com.
An
alluring
Ora
British actress and singer
Rita Ora goes Fifty Shades
Darker B y C h r i s M a r t i n s
M I C H A E L F L A M E SW O R D
C H AV E S
The thud of swords against shields and armored The most impor-
chests is part of the excitement of For Honor.
tant moves I do are
compound liftslike
at the same time. That
The biggest Ubisofts combat- rock-paper-scis- Campaigns way, Im priming those
video games focused For Honor sors: Flick between in multiplayer signalswhether from
of 2016, as in every introduces a much stances (left, right, Faction Wars last my brain to my fingers
other year, were more up-close- and high) to defend real-world weeks; (to pick up that bar) or
almost universally and-personal style against attacks and when the dust to my hips (for power
of the shooter of killing. launch your own. settles and the to lift)to perform
optimally even if Im
variety: Titanfall Set in a world of And regardless smoke clears, the
not exercising.
2, Battlefield 1, knights, Vikings, of which warrior victors get the Secondly, deadlifts
even the cartoony and samurai, its you choose, you spoils, like warrior work your grip like no
Overwatch. Their an all-out brawl, can switch among customization other. Even after Ive
macho arsenals offering players the a dozen unique options. They can played eight hours a
and familiar game- promise of glory fighting styles also opt to plunder day (or even all night),
play scratched the in battle before each designed by the in-game world my finger movements
still feel effortless;
itch many gamers crushing their real-life masters and control a
Ive trained them to
feel if their trigger skulls under broad- in weaponryso nameless warrior, adapt to the constant
fingers go too long swords, katanas, when you engage like a Viking Raider demands I put on them.
without popping and morning stars. with foes on the who challenges A lot of gamers like
a foes head like For Honors battlefield, mind and seeks to over- Since Sylvester is me, who play first-
a cherry. unique combat games, feints, and throw the ruthless naturally curious, person-shooter games,
Dots appeals to his struggle with forearm
But variety is the system is a multi- parries are crucial chieftain Ragnar. analog love of putting
and finger strength.
killstreak of life, and layered game of to survival. Why? For Honor. together old puzzles.
But doing deadlifts
with a mixed gripone
overhand, one under-
handmakes holding
What I play on my smartphone a controller for hours
BMX biker Nigel Sylvester much easier.
I also deadlift with
game for me. When I play it, I keep all distractions to a minimum. I raise ler doesnt bother my
the brightness on my iPhone 6S screen so I can see everything really well, hands. My brain and
listen to some Young Thug or J. Cole, and just zone out. body are equipped to
work in tandem.
MENS FITNESS 37
On Top Tune in
Marvels
newest badass
Boyd Holbrook had to completely change his lifestyle to battle
Hugh Jackmans Wolverine in Loganand it wasnt easy
By Molly Langmuir
HUGH AND
ID DO BURPEES
How much time did What changes did ON SET JUST TO
you have between you make to your GET THE BLOOD
shooting Narcos and day-to-day lifestyle? FLOWING.
Logan to get into I started getting
shape? 4,000 calories a day
I had only about a and stopped eating
weekend, so I had carbs and sugar,
to start my training which is the devil. I
in Colombia. I didnt also cut out smoking
Donald Pierce is a even have a trainer, and drinking. I ended few sets of burpees then do three sets Hughs about
cyborg with a simple so Id do a sort of up putting on 25 just to get the blood of 50 box jumps, a working out
mission: kill all mutants.
prison-yard workout. pounds of muscle. flowing. 2,000-meter row, whenever he can.
I used a pullup and and 20 wall balls
dip structure and Once you were on Did you work out each in under 12 Are you aiming to be
a bench I put in my set, did Hugh give away from the minutes. as ripped as he is?
C l o c k w i s e f r o m t o p l e f t : C o u r t e s y o f 2 0 t h C e n t u r y F o x ; E r i c R y a n A n d e r s o n / C o n t o u r b y G e t t y : J a y b i r d / i r o n c o w b o y. c o
bedroom so I could you any tips? cameras as well? We filmed all Yeah, come March
do 45 minutes in the I learned by watch- Hugh invited me to over the U.S., and it [when Holbrooks
morning, then come ing him. Hughs come train with him was important to next project, Preda-
back after filming a machine. Hes in the mornings. maintain a workout tor, starts filming],
and do another hour always got weights Wed do circuits rhythm. In New me and Hugh might
and a half. lying around, and with heavier Orleans, wed go to a have to arm wrestle.
Plus, Colombia has sometimes before weights, then mix 24-hour gym, and in
hills everywhere, so wed film a crucial in CrossFit-linked New Mexicowhere Whod win?
Id go for runs with scene, like a really workouts. Wed we finished the Probably Hugh. But
my dog and do burst intense fight, wed warm up with a filmwed run to the by March, Im gonna
sprints. swap weights or do a 1,000-meter row, set together. be trouble.
PAIN TIP 1 When the pain becomes intolerable, I get through the moment by surviving to the
next second. Once I do that, I try to survive another 60 secondsI call these power minutes. The great
thing about pain is that with pain comes struggle, and with struggle comes learning, and from learning
comes growth.
PAIN TIP 2 In my experience, most people quit when their bodies begin telling them to. But once we
reach that built-in stopping point, we have at least 60% more to give. Thats why you learn the art of man-
aging the pain and taking comfort in knowing that this is a new pain I have todaythe pain I had yesterday
is gone.
Lawrence battled
PAIN TIP 3 Having one why isnt good enough. You need to have a whole bagful of whys. Whys keep
torn shoulders you going and give you a reason to take the next step. For me, reconnecting with my family was enough,
during his quest. but if youre going for 50 days and your first why isnt big enough, youll stop.
The Un-Sneaker goes to work. You deserve insane comfort 24/7. So why not treat your
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On Top Get out
THE
EVERYWHERE
MAN
Brave the elements
March is hump month temperature-wise, so whether youre racing through Florida gator swamps or
T R AV E L T I P S F R O M night schussing by torchlight in the Alps, theres no shortage of adventures awaiting b y P e t e r K o c h
A GUY WHOS BEEN
T O E V E RY C O U N T RY I N
THE WORLD
Craving massive swells
LEE ABBAMONTE
but pressed for time?
Check out nearby
Puerto Rico for some
of the best breaks.
I love traveling
internationally, but
long flights are so
draining. Which
airlines are the most
comfortable and
enjoyable to fly?
M A X L . , R O A N O K E , VA
dealbreaker.
Another option is Surf Borinquens Northwest Coast RINCN, PUERTO RICO
Emirates, which offers Epic surf travel doesnt get much easier than hitting the sun-kissed shores of northwest Puerto
great economy and Rico, just a shortand passport-freehop from the Midwest and the East Coast. The 20-mile
business-class fares to stretch of beaches, bays, and points between the towns of Rincn and Isabela serves up the
Dubai and beyond. The greatest diversity of surf spots in the Caribbean. Ride the legendary swells at Middles and Gas
service is phenomenal, Chambers, happy in the knowledge that youre meeting this winter storm on its swell end.
and the economy seats puertoricosurfinginfo.com
are comfortable, pro-
viding ample legroom
and armrest space.
Singapore Airlines MARCH 25 MARCH 11 MARCH 1825 MARCH 2326
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airline studies which Sea to Sea True Grit Epic Learn the True Santa Cruz
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How to fight
(your way to sizzling make-up sex)
Of all the ways to entice her into bedan
erotic whisper, a deep kiss, a Chippendales
stripteasea fair fight is by far the most
underrated By Sarah Rose
Be selfish to the naked resolution POINTS AT THE And you are. You love Every day, each of you arent zero-sum;
Dont point a finger and without the talk. SAME TIME. her, shes in pain, that swallows the bitter she doesnt have to
make accusationsit Let her talk, blows. Never use the pill of naming one little lose for you to win.
only raises the temper- listen, listen more, conditional tense in thing that annoys you, Youre both better off
ature, so shell double fast-forward to the an apology, Im sorry followed by a chaser winning. So tell her
down on defense. horizontal reconcili- if you feel this way, of one thing that shes right, and make
Neutralize her opposi- ation. Itll be infinitely thats just passive- makes you feel loved. it easy for her to say
tion by beginning every easier to fix thingsto aggressive jackassery. This quick routine youre right. Then
single sentence with hammer that nailafter Instead, the script lets you share info make out while you
the same two words: youve both enjoyed a is: Im sorry you feel about a problem, but make up.
I feel. Start with your good pounding. this way. not necessarily the Score!
ASK THE
The Sex Files
Our experts answer your most intimate questionsno holds barred
WINGMAN
A D V I C E O N LOV E ,
LU S T, A N D L I F E
BY T H O M A S E D WA R D S ,
A good friend of mine THEPROFESSIONAL
WINGMAN.COM
has been hinting shed
like to be friends
with benefits. Were
both single right now.
Think its a good idea?
J E F F T. , M I A M I , F L
Im a fan of friends
with benefits as long
as both want the same I get first dates, but
thing. If not, friend- not many seconds
ships can be lost. whats the secret?
Plus, if shes sug- LU K E R . , D E T R O I T, M I
all the other needs a serious about staying MOUSHUMI GHOSE moan when she likes it past that who texts
about their sexual
girlfriend fills, without pals, and youre not a WRITER/ or show you with her who first thing, so your
desiresweve had a
ruining a good thing. character in a movie. STAND-UP COMIC
own hand. postdate communica-
JENA FRIEDMAN rough few months.
DR. NELSON JENA DR. NELSON JENA tion will be seamless.
GIVE HER
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2016, Save the Children. All rights reserved. Photo: Sandy Maroun.
Smarter ways to rule the kitchen
Eat toWin
The diet of Ikaria, Greece,
the island where people
forget to die, features
tomatoes, wild mushrooms,
and wild greens.
Forever fuel
WANT TO LIVE TO BE 100? THE PEOPLE IN SEVEN AREAS AROUND THE WORLD
DO JUST THATAND WE HAVE THEIR SECRETS.
BY NILS BERNSTEIN PHOTOGRAPHS BY LINDA XIAO
DISH TO TRY:Hortopi- bitter melon, egg, zafferano: semo- rtor: fish cakes pinto: rice, black
ta: phyllo pie made tofu, and thinly lina pasta with with mashed beans, fried egg,
with wild greens sliced pork clams and saffron rutabaga and peas and corn tortillas
Grazie,
Rosemary!
Loma Lindas Seventh
Day Adventists
thrive on fresh foods,
The diet of the
seventh blue
zone, the Italian
whole grainsand not coastal town of
an ounce of meat. Acciaroli, is like that of
most of southern Italy,
but with one addition:
wild rosemary, eaten
all day, every day. The
local herbs intense
aroma suggests it has
even more antibac-
terial, antioxidant,
anti-inflammatory,
and circulatory- and
memory-boosting
properties than
ordinary rosemary.
Bonus: Dried rose-
mary retains most of
the nutrients of fresh.
Tip
Buy organic rosemary
to avoid nutrient-killing
irradiation.
LOMA LINDA,
CALIFORNIA
Loma Linda has
one of the worlds
largest concentra-
tions of Seventh Day
Adventists, who
believing the body
and soul to be one
spurn meat, most
rich foods, booze,
cigs, and caffeine.
But some do eat
fishand, sorry, Ad-
ventist vegans, but
pesco-vegetarian
Adventists live
longer than you do.
Espaainapan
CREATE AN INCREDIBLY HEARTY, PROTEIN-PACKED ONE-POT FEAST BY UPDATING THE MOST DELICIOUS
(AND ICONIC) OF ALL SPANISH DISHESPAELLAWITH A HEALTHY WHOLE GRAIN
BY TOBY AMIDOR / PHOTOGRAPH BY LINDA XIAO
white rice and any proteins they Saffron may be Think of saffron when you use it 1 tbsp olive oil
expensive, but this 2 garlic cloves, minced
could find, and cook them over tasty, healthy spice as the truffle of the which isnt difficult
1 medium yellow onion,
an open fire in the fields where is worth the price. spice kingdom. to do, since just a chopped
they worked. Over time, paella The fragrant red bit will be plenty for tsp dried thyme
strands, harvested pretty much any
evolved into a masterpiece of tsp fennel seeds
from the stigma of dish.
Spanish cuisine: a dish typically tsp each salt and
the saffron crocus According to ground black pepper
made with white rice; a variety of flower and then Alex Raij, chef and Pinch saffron threads
seafood (shrimp! mussels! lob- cured, are essen- co-owner of NYCs (crush between fingers
just before use)
ster!) and/or meat (chicken, cho- tial to the flavor La Vara restaurant,
1 (14.5) can no-salt-
rizo); a flavor base (sofrito) of of many Spanish always buy whole added diced tomatoes
garlic, onions, peas, and toma- dishes. strands of saffron, 3 cups low-sodium
But saffron isnt not the preground vegetable broth
toes; and a sprinkling of saffron.
just powerfully variety, which 1 lb peeled, deveined
But white rice isnt the opti- tasty, its also might be cut with large shrimp
mum carb for health-conscious megahealthy, marigolds. Ugh. 1 cups quinoa
guys; and whats a meal with- packed with How to use saf- 1 cup shelled edamame
put together this better-for-you called crocinan it to a dish, crumble 1) Heat oil in a large skil-
antioxidant that the strands in let over medium heat.
paella by swapping out rice for
helps fight cancer, your fingers so When its shimmering,
quinoa, the king of whole grains, stabilize blood the fragrance is
add garlic and onion
and cook until soft and
Food st yling by Hadas Smirnof f; Prop st yling by Maeve Sheridan; Saf fron: Givaga/G et t y
and adding tasty edamame sugar, and promote distributed evenly. translucent, about
3 minutes.
a nutritious green soybean memory retention. Its particularly
2) Add thyme, fennel
to make a healthy, protein-rich Since saffron tantalizing when seed, salt, pepper, and
meal thats lower in carbs, cal- is also one of the added first to a saffron; stir to com-
priciest spices youll pan of sizzling oil, bine. Add tomatoes
ories, fat, and sodium. And and broth.
ever come across, which really wakes
for four more great veggie- costing upward up a dish, Raij says.
3) Raise heat to high and
For more paella cooking bring mixture to a boil.
boosted paellas using quinoa, tips and recipes, visit of $12 for just one Store it in an Then reduce heat to
mensfitness.com/ low, cover, and simmer
farro, buckwheat, and sorghum, gram, youll want to airtight container in 2 minutes.
paella
go to mensfitness.com/paella. exercise restraint a cool, dry place. 4) Raise heat to medium
and add shrimp; cook
for 5 minutes.
Want to make a superauthentic paella from Valencia, Spain, the proud birthplace of this
ultraversatile dish? Then head straight for the rabbit. Top chefs often name famous Spanish 5) Add quinoa and eda-
EXPERT TIP
mame and raise heat
chef Josefa Navarros simple rabbit paella as the best paella in the world; and many American till mixture comes to a
Pull a rabbit students studying in Valencia have been welcomed their first day with a traditional rabbit boil, then reduce to low
paella out of paella, cooked over an open fire and bestowed upon them by their host family as if it were and simmer, covered,
your hat a gift from the Spanish magi. And cooked right, it is. Because rabbit isnt just deliciousit
till shrimp and quinoa
are cooked through
tastes a bit like chicken (no kidding) but with a slightly wilder flavor. Its also a nutritional (20 to 25 minutes).
slam dunk: A superlean meat, it has more protein and less fat than chicken, veal, turkey, lamb,
beef, and pork and half the calories of lamb or beef. If you dont have a local butcher who N U T R I T I O N (PER SERVING)
sells rabbit, you can order boneless rabbit loin (you seriously dont want to be picking out all Calories: 445,
those tiny little bones) online from Dartagnan ( dartagnan.com ). Protein: 30g,
Carbs: 56g, Fat: 10g
THE FLAB
BLASTER Salad bar Our bar fight winners
In our head-to-head salad contest, the ingre-
smackdown
FAT- LO S S T I P S F R O M dients highlighted in green came out on top:
THE WORLDS MOST
FA M O U S T R A I N E R
Spinach OR Mixed mesclun
BY G U N N A R P E T E R S O N Spinach is packed with vitaminsnot the case with
(@GUNNAR) mesclun, a combo of less nutritious greens.
After all the holiday meals, Super Bowl parties, and
winter comfort-food binges, most of us are ready to race Chicken OR Steak
back to the salvation of the salad bar. The huge choice of
Three times leaner, with half the calories and more
ingredients can be daunting, though, so we compared protein, chicken easily beats steak.
the most popular salad fixings to see which have the
fewest calories, the most nutrients, and the best chance Kidney beans OR Black beans
Whats the minimum of keeping you full all day. All beans are similar in nutrients, but we give black
amount of exercise beans the edge for slightly higher protein and fiber.
I can do and still see Winter hibernation
is overyou need a Tofu OR Egg
results?
big bowl of something
JACK D., FORT COLLINS, CO
fresh and healthy. While tofu wins calories by weight, near-
perfect eggs have more protein and vitamins.
What year did you
graduate from the Salmon OR Tuna
U. of Underachieve-
ment? Seriously, the Tuna is a bit leaner and has more protein, but
salmon has near triple the heart-smart omega-3s.
minimumthats what
you want to know?
Cheddar OR Feta
As my friend Zach
Even-Esh, from the Feta has about half the calories of cheddar and is
Underground Strength almost 30% lower in fat.
Gym, says, the way
you do anything is the Cauliflower OR Broccoli
way you do everything. These veggies are similar in calories, but broccoli
Think about that: If you has more calcium, iron, and vitamins C and K.
look for the minimum
you have to do, youll Almonds OR Walnuts
get the minimum out of
it. And thats across the You cant go wrong with nuts, but almonds have
better macros for fat, protein, and vitamin E.
boardyoull always
leave something on the
Bacon OR Ham
table and never reach
your full potential. An easy choice: Bacon has almost five times the
So, fine: If you follow fat of ham and more than three times the calories!
the U.S. Dept. of Health
and Human Services Tomatoes OR Carrots
recommendation to get
Tomatoes ace out carrots for their slightly better
at least 150 minutes carbs and calories (and, IOHO, taste).
of moderate (or 75
minutes of vigorous) OR
Beets Red cabbage
aerobic activity a
From top: Jens Mor tensen/Galler y Stock; T VK8 8 8/Get t y; Juliachka/Get t y
week, and pair that These two are much the same in nutrients, but we
pick red cabbage for more vitamin A, B 6, C, and K.
with a decent diet
and adequate sleep,
Dried cranberries OR Raisins
you wont become
morbidly obese. Though similar in macros, raisins have less sugar
Or you can aim for dried cranberries often have added sugar!
45 to 90 minutes a
day, five to six days a Order a
week, with workouts
that combine multijoint
diet-friendly
saladby Youve been Chopt!
strength moves and
high-intensity intervals choosing If youre heading to one of the trendy salad shops and want a low-calorie
(plus some steady- from option thats good for you, try these hacks:
state cardio before or our list of
after), and eat clean Chopt Sweetgreen Just Salad
food, drink lots of
PORTION champs. Mexicali Vegan (360 Spicy Sabzi (440 cal): Mediterranean Mix
OF THE
water, and shoot for MONTH cal): Ask them to hold Ask for red cabbage (570 cal): Switch out
eight hours of sleep the romaine, add more instead of beets and the romaine for spin-
a night, and see what CUP ALMONDS spinach, and swap in tomatoes in place of ach and the pita chips
=
those results look like. 1 GOLF BALL
walnuts for chips. carrots. for pumpkin seeds.
Your life, your choice!
Close
the
dooron
clutter
ONE EXTREMELY MESSY MAN
EMBRACES THE GREAT
UNKNOWN: AN ULTRACLEAN,
HYPERORGANIZED, AND JOYOUS
APARTMENT
As an unmarried man who works really hard, travels a ton, and leads an active social life, Ive come to accept several less-than-awesome
realities about my daily existence. (For starters: I eat way too much takeout, Im constantly forgetting my toothbrush on trips, and
these days, I could probably consume a few less sugary cocktails.) But if theres one piece of man-on-the-go collateral damage I simply
cant accept, its the increasingly gnarly state of my apartment. In recent months, Ive found myself engaged in a daily battle against
the black hole of my storage closet, the mountain of mismatched clothes scattered across various pieces of furniture, and the towering
pile of envelopes on my desk. When it took me a full hour to locate my hiking boots (in a kitchen cupboard?) last fall, I realized: Holy
shit, Im messyand I need an intervention. So I reached out to Patty Morrissey, a Jedi-level practitioner of the ultrahot KonMari
Method of streamlining your lifeinspired by the ultrapopular book The Life-Changing Magic of Tidying Up: The Japanese Art of
Decluttering, by Marie Kondofor her to whip me into shape. Heres what I learned.
1) Keep only what brings you joy 5) Never ball your socks
Lets start with your clothes, says Kondo views balled-up socks as the
Patty. She instructs me to put every devils work, since they are always in a
article of clothingwinter coats, state of tension, their fabric stretched
underwear, bathing suits, the works and their elastic pulledwhat treat-
into a pile on my living room floor. ment could be worse than this? Patty
Good God. She calls this the power of instructs me to fold everything. On a
the pile, since it forces you to confront philosophical level, the point is to treat
how much you truly own. The Kondo your possessions with respect, which
principle is dead simple: Touch every extends their lives and provides greater
single item. Feel it. Think about it. Ask pleasure. On a more basic level, now my
yourself, Does it bring me joy? If it does, socks dont slide to my ankles. Win.
keep it. If not, ditch it. Patty hands me
an old fleece sweatshirt. What do you 6) Sorting your stuff
think about this? she asks in a neutral helps sort your past
voice. I havent worn it in years, and it I hold a coffee mug from an ex-girl-
doesnt bring me joy. Gone. friend. Joy? Ive been lugging that
sucker around for years, never using
2) Saying thank-you to it but never quite having the guts to
garbage is weird but fun throw it out. Thank you for remind-
Before I toss the sweatshirt, Patty asks ing me of the good times we had, coffee
me to thank it for its many years of mug, I say, gently placing it in the
service. This is a pillar of the Kondo trash. Kondo frowns upon clinging to
method, as it helps you get closure on the items that bring us pain. The focus
the items you discard. Thank you for is now on the present, not the past.
keeping me warm when I jogged to the
gym, sweatshirt, I actually say out loud. 7) This is not an overnight process
This is goofy but strangely empower- You wouldnt hire a personal trainer to
ing. In total, I stuffed 11 bags with give you a hot body in four hours, Patty
clothes, which I donated to charity. tells me. Its a journey. Kondo suggests
that the entire process can take six
3) Decluttering will nudge months, but Ive found that even before
you to upgrade you finish your entire homeIm still
I have a knife rack in my kitchen. Its workingyou can feel immediate
the kind that hangs on the wall. To be results. Bite-size chunks have value. Available for purchase with coupon in ne stores
honest, it looks kind of cool, but the everywhere or online at:
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But what if I get it sharpened? I did just me: books. I blanched at the idea of los-
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nomenon, but when we reduce what we
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These statements have not been evaluated by the Food & Drug Administration.
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Earn It! Sharp strategies for building wealth by Jack Otter
Extra
credit
Thanks to the rise of digital
payment services, credit card
companies are working harder
than ever to attract newer, younger
customers. The best news? Theyve
really sweetened the benefits.
Its no secret that basically every for- The clink that changed everything
profit business on the planet is in pur- To get the new Chase Sapphire Reserve
suit of millennials, whether its selling card, introduced last year, you have to
smartphones, clothes, or fast food. pay a $450 fee. Sounds outrageous,
But my personal favorite aggressive right? Well, thats until you actually
millennial attention seeker? Banks. run the numbers. Cardholders get an
With newfound competition in annual $300 travel credit, which you can
payment apps like Venmo, banks are use on anything from plane tickets and
hotel rooms to Uber rides and parking
desperate to boost their credit card
garages. (Doing the math, that effectively
business among young people, which drops the annual fee to $150.) Plus, you
is great because anyone (i.e., you!) can get 3 points, or what amounts to 3% cash
reap more and greater perks: Sign-up back, on restaurant and travel expenses.
bonuses are at a record high, rewards And if you spend the points through
are getting more generous, and, yes, Chases ultimate rewards program, you
instead of plastic you can now whip get 1 times the value. So when spent on
out cool cards made of titanium or travel, thats like getting 4.5% cash back.
stainless steel. Its kindve a mic- And the kicker: a 100,000-point sign-up
drop moment when youre at dinner bonus, or the equivalent of $1,500 in
and theres this argument over who travel cash when spent through Chase.
will pay, says Sean McQuay, credit The sign-up bonus effectively cov-
ers the annual fee for 10 years, says
and banking expert at NerdWallet.
McQuayas long as you make use of that
When the metal clinks on the table, $300 travel credit each year. McQuay
theres no further debate. says he had always recommended cash-
Whether its flashing a cool card back cards over travel cards, but Reserve
or upping your savings, heres how has changed the math.
to take full advantage of the banks Other experts share his enthusiasm.
newfound generosity. The fees I pay pale in comparison with
every credit card transaction. Most of give you 6% cash back on groceries and off metal detectors when you travel.
that goes to the banks, a smaller portion 3% back on gas and some department
goes to Visa, MasterCard, or Amex. stores. It charges an annual fee of $95, so Jack Otter is the author of Worth ItNot
Guess where that money comes from? you have to spend more than $31 a week Worth It? Simple & Profitable Answers to
It comes from you, because the store on groceries to cover the fee. Lifes Tough Financial Questions.
Burn It! The guys guide to spending money by Mark Ellwood
YOU DON T EXACTLY have to be Tom Ford these days to know were in the middle of a menswear
revolution, a mind-boggling, rule-defying era when its OK for guys to wear sweatpantssorry,
joggersto work, its totally normal hearing a white-collar worker drop phrases like fly colorways
when describing his $800 velvet sneakers, and its simply a fact that the razor's edge of mens-
wear chic is no longer in Milan but at NBA press conferences. In short: Never before has the line
between high-end fashion and athleticwear been more blurred. (For more on great athleticwear,
see page 34.) But as much as I dig a gym-worthy hoodie under a snappy blazer, theres one
surging trend I love even more: todays luxury bike-commuting clothing. And no, I dont mean
your typical space-age, Lycra, time-trial getup. Im talking about spread-collar dress shirts, club-
worthy tailored jeans, and elegant, slim-fitting slacks that are specifically built to fight sweatand
Jake Stangel/Rapha
made entirely of technical, state-of-the-art fabrics and fashioned at the hand of tailors at the top
of their game. At a time when biking to work has never been more popular, its now gotten even
more practical and stylish. So I tried all of the leading brands and singled out the items you need
to buy right now. Just dont forget your helmet.
The
Perfect Fit
Bring
the
heat Who said your coolest and most
comfortable athletic gear had to be
confined to the gym? Here are the best
ways to incorporate your most highly
technical duds into your daily look
while seriously upping your style
batting average. Bonus: Weve got the
best new sneakers to wear with, well,
anything, and a collection of sports
watches worth drooling over.
By John Mather
William Hereford
Photographs by
A Cooler Windbreaker
Shell game
This red Hideaway jacket from
Armani Exchange could very
well be the ultimate layering
item. Its ready for sweatand
even equipped with straps that
allow you to wear it like a back-
pack if youre overheatingbut
its also a terrific way to cut
the formality of a sport jacket.
(Note: If you dont have a white
blazer, you can pair it with a
navy one, too.)
Windbreaker: Armani Exchange,
$160; Blazer: Vince Camuto,
$225, nordstrom.com; Vest:
EFM, $425; Pants: Nautica, $70;
Watch: Omega, $11,700
MENS FITNESS 61
If you own
one blazing-
yellow piece
of clothing,
make it a killer
raincoat.
A Flyer Raincoat
A Sportier Blazer
G r o o m i n g b y N a t h a n R o s e n k r a n z / H o n e y A r t i s t s u s i n g Y S L L H o m m e
Join the club
Okay, so its not exactly
exercise gear per se, but
this lightweight cotton
jacket from Tallia Orange
just oozes sporty cool.
Its lightly constructed,
superstrong, and, with
its slim-fitting-yet-roomy
chest, its tailor-made for
fit dudes. And, seriously:
Roger Federer often wears
blazers over his Nike duds.
Who says you cant, too?
Blazer: Tallia Orange, $350;
Hoodie: Vince Camuto, $195;
Racquet: Wilson Pro Staff
RF97 Autograph, $249
62
Perfect fit
Style
A Trimmer Polo
Play it cool
Now, the good, old cotton
polo is far from obsolete,
but dont you want some-
thing a little stretchier and
breathier, with maybe a
truncated sleeve to show
off those guns? Meet the
slim-fitting and moisture-
wicking Active 360 Polo
from Perry Ellis.
Polo: Perry Ellis, $60;
Vest: Michael Kors, $228;
T-shirt: Jockey, $28; Shoes:
Sperry, $90; Pants: Armani
Exchange, $90; Watch:
Victorinox, $595; Bicycle:
Shinola Limited-Edition
Brass Bixby (not available in
stores).
Perfect fit
Style
Make it pop
If youre anything like us,
most of your gym clothes
can be described in three
words: gray, gray, and gray.
Its time to inject some feel-
good color, brother, and
thats why weve singled
out this great green T-shirt
from Eddie Bauer. Since
its sweat wicking, its
treadmill approved,
but its snazzy enough to
wear anywhere else, too.
T-shirt: Eddie Bauer, $25;
Jacket: Tommy Hilfiger,
$275; Pants: Tallia Orange,
$100; Watch: Citizen, $1,075;
Headphones: Bose
QuietComfort 35, $350
TO BOOT
NEW YORK
1) Alton
$ 2 0 0 , T O B O O T. C O M
ADIDAS
ORIGINALS
2) Sta
Stan
a n Smith
S
$75, AMAZON.COM/
FA S H I O N
CONVERSE
3) Chuck
ck Taylor
Ta
All-Star 70
0 Mono
Leather
Le
$95, CONVERSE.COM
PUMA
4) Sky II Lo B&W
$70, PUMA.COM
Modern classics
A great pair of white sneaks and a wonderfully bold sports watch are the
ultimate finishing touches for just about any look. Pick from our favorites to
incorporate
p some eye-poppingbut still elegantflash into your daily life.
By Barret
rre
et Wertz Photographs
ho
otog ap by Levi
phs b evi B
Brown
Perfect fit
Watches
Fa : A b
Fact: big, s
swinging
i
metal
ta watch adds
a bit of bling
g (without
making
a you look
ook like
i
a douche).
u he)
TISSOT
2) Couturier
rie
e r Auto
Automatic
o ma
Chronograph
$1,695,
U S . T I S S O T S H O P. C O M
TA G H E U E R
3) Heue
Heuer 01
$ 5 , 4 5 0 , TA G H E U E R . C O M
CASIO
4)) Ed
4 Edifice
d i fii ce
$380, CASIO.COM
B U L O VA
5) CURV Ch
Chronograph
ap
$750, MACYS.COM
Perfect fit
Grooming
By Barret Wertz
Photographs by Levi Brown
Spring cleaning
Wake up from a long, cold winter with these fresh new essentials
IVORY SOAP
1) DUO
This innovative new 2
dual-sided cleansing disk,
smooth on one side and 1
scrubby on the other, is
packed with more long-
lasting cleansing power
than normal bar soaps or
body washes, so it goes
strong through 30 showers. 5
$ 1 0, TA R G E T. C O M
SCHICK
2) Hydro 5
With five blades, skin
guards, and a gel-reservoir
strip, the Hydro 5 razor is
less irritating and keeps
skin hydrated for up to an
hour after you shave. 3
$8, SCHICK.COM
LISTERINE
3) Cool Mint Antiseptic
Use this mouthwash to
kill 99% of the germs,
reduce plaque on teeth
six times better than 4
brushing and flossing
alone, andoh, yeahhave
awesome breath.
$6, LISTERINE.COM
GARNIER
4) Skin Active
Moisture Bomb SPF 30
Packed with super-
moisturizing hyaluronic acid
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Skin Active Moisture Bomb
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while SPF 30 protects skin
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6
LAB SERIES
6) Pro LS All-in-One Face
Cleansing Gel
Dense gel builds into a
foaming lather that deeply
yet gently cleans skin with-
out drying it or disturbing
its natural balance.
$18, LABSERIES.COM
DEGREE MEN
1) UltraClear
Never had an antiperspirant
stick that actually goes on
clear and doesnt stain your
shirts? Now you do.
$ 4 , D E G R E E D E O D O R A N T. C O M
PHILIPS SONICARE
2) DiamondClean
Toothbrush
This sleek sonic toothbrush
removes plaque and whit-
ens teeth much better than
a manual toothbrush.
$220, USA.PHILIPS.COM
K I E H L S
3) Age Defender
Eye Repair
5 Created especially for men,
this thick, potent eye cream
helps you look more awake
instantly and even appear
younger over time.
$ 3 0, K I E H LS .C O M
LQD
4) Face Scrub
Glycolic acid and biode-
4 gradable microbeads
double down to remove
6
dull, dead skin and stimu-
late collagen production.
$ 4 0, LQ D . C O M . A U
PHILOSOPHY
5) Renewed Razor Sharp
for Men
Great for sensitive skin,
this gentle shave cream
turned foam also cleanses
as it softens stubble.
$ 2 0 , P H I L O S O P H Y. C O M
AMERICAN CREW
6) Heavy Hold Pomade
With its water-based for-
7 mula, Heavy Hold creates
smooth styles with high
hold and maximum shine,
even on longer hair.
To get your dry skin and $ 1 8, A M E R I C A N C R E W. C O M
THE
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MAN Above, a look from Tods. Left,
our handpicked impostor.
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circumnavigate the globe This lightweight anorak
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This streamlined rucksack
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KEANU
REEVES
WA N T S
TO
FIGHT
Somehow, after a lifetime of playing iconic badassesheroic cops,
a hacker named Neo, a certain Eff. Bee. Eye. agentKeanu Reeves, at 52,
remains one of the most enigmatic figures in Hollywood. But here the
always-guarded actor opens upabout his life, his past hits, his latest project
(John Wick: Chapter 2), and his eternally youthful physiquewhile making one
thing very clear: Hes still ready to kick lots of ass.
BY D AV I D K AT Z
PHOTOGRAPHS BY DOUG INGLISH
Do you like action movies? asks Keanu Reeves, unable to contain his excitement, as he leads me on a tour of 87Eleven
Action Design, a cavernous gym, production company, and choreography studio located in an industrial park near
LAX that is arguably the white-hot center of modern movie fighting. Its like a training school, a dojo for stunts,
he says, clearly pumped to be back at what was his second home while he prepped for the cult action movie John
Wick (2014) and the next installment, John Wick: Chapter 2, in theaters now. Reeves youthful enthusiasm
is a little surprising, and not because the guy is officially 52 years old. (In his mod black jacket emblazoned with
Archthe motorcycle company he co-foundedhe doesnt look anywhere near that age.) And it isnt because I
expected Reeves to be a jerk, either. The truth is, I had no idea what to expect, because Keanu Reevesa star for
more than a quarter century, a guy whose films have amassed nearly $2 billion at the box officehas achieved
something miraculous in todays celebrity-obsessed world: Hes preserved some mystery about himself.
Im not looking for a red carpet to walk, and Im not funny, Reeves admits. But not ha-ha funny.) It was an
trying to have a celebrity footprint, he says when I mention odds-defying hit: Made on a small, $20 million budget, it
that its rare to see his name flashing across TMZ, and its grossed $86 million worldwide, cementing Reeves status,
even rarer for him to sit for an extended interview like this once again, as one of Hollywoods most appealing and
one. And while so many actors in Hollywood are focused bankable action heroes.
on building their online brands, Reeves seems totally fine
with letting the world of social media entirely pass him by. in 2 0 1 7, its easy to forget that reeves is an
I can see the appealits just not to my taste, he says. unlikely badass. He first hit it big in comedy, in 1989, with
Before I meet him, I know a few basic facts: Hes unmar- the ridiculous Bill & Teds Excellent Adventure, about two
ried, with no kids. (Im an unsuccessful representation bodacious, underachieving California teenagers traveling
of the species, he jokes.) Also, I know that much of my through time in a phone booth. Not only was Bill & Ted
impression of Reeves is formed by his work, notably his Reeves first (but hardly last) surprise hit, earning a sequel,
tendency to play stoic heroeslike the Zen-like savior, but nearly 30 years later people still talk about a reunion
Neo, in the record-shattering The Matrix trilogyso I half an effort Reeves supports. It would be absolutely fantastic
expect to encounter a quiet, impenetrable monk. and ridiculous to play those roles again, he says. Bill and
Instead, Reeves is more like a high-energy action- Ted in their 50s?! Excellent. Bodacious! (Yes, a writer is
movie fanboy, rattling off some of the films that 87Eleven currently working on a script.)
co-foundersveteran stuntmen David Leitch and Chad
Staheleskihave choreographed: The Bourne Legacy,
Fight Club, and, of course, The Matrix, on which Staheleski
served as Reeves stunt double. Fifteen years after that
movies smash success, he knew those guys aspired to
direct, and Reeves brought them a project he was devel- Before a big fight
oping about a retired assassin who goes on a bloody sequence, I still eat
revenge spree after a group of thugs off his dog.
Reeves would star, and they would direct.
a steak. It started
Just good clean fun, he says of the movie, with its super- on The Matrix. Its totally
stylized violence, insane body count, and wry tone. (It is psychological.
74 MENS FITNESS MARCH 2017
T-shirt & Jacket:
BELSTAFF
Jeans: FABRIC BRAND
& CO. EASTDANE.COM
Boots: ALPINESTARS
For his sudden transformation into ass-kicking leading man,
however, Reeves credits director Kathryn Bigelow, now known for Jacket: BELSTAFF
war movies The Hurt Locker (2008) and Zero Dark Thirty (2013), Watch: IWC
but then starting out with Point Break, in 1991. Bigelow cast a
26-year-old Reeves as an FBI agent embedded with a band of bank-
robbing surfers led by Patrick Swayze. It was another ridiculous
premise, another huge hit for Reeves. It was pulpy, it had a real
energy, says Reeves (who hasnt seen 2015s failed remake). Ive
met people over the years who said, I started skydiving because of
that movie, or I started surfing because of that movie.
Reeves jumped from a plane once during production to get a taste
of what its like, but he says that his co-star, Swayze, really caught
the bug. I think he had 30 jumps while we were filming, he says.
The insurance company was, like, no. Eventually, he got a cease-
and-desist from the production company.
Whether it was because of the surfing, the long hair, or the
laid-back delivery, Point Break stereotyped Reeves as the ultimate
SoCal underdogan image only bolstered by the blockbuster Los
Angeles freeway thriller, Speed (1994)which still persists today.
The irony is that Reeves isnt a native Californian, or even an
DIESEL
American. He was born in Beirut, Lebanon, to a British mother
and Chinese-Hawaiian father (his name means cool breeze
in Hawaiian) and spent his formative years in Toronto with his
costume designer mom and her eclectic group of friends, including
singer Alice Cooper. Reeves still identifies as Canadian, even if hes HAS ZERO
PLANS
lived in L.A. since he was 20 years old.
Those were my formative years, from like, 7 years old on, he
TO SCALE
says. He explains his attachment to his home country as like the
imprimatur of youth, that early sapling that grows into a tree.
87 e l e v e n s a n n e x , we get
a s h e l e a d s m e u p t h e s ta i r s t o
a birds-eye view of the place. Most of the floor space is taken up BACK
ACTION-
by a huge blue mat overhung by cables used for wire work, the
suspended choreography that allows actors to dodge bullets midair
MOVIE
and pull off impossibly high roundhouses. Today its being used by a Just good
stunt team from Logan, Hugh Jackmans final Wolverine film, and
Reeves looks on with jealousy. I always want to work out here, he
clean fun,
says, just come in and get some more training.
For Wick, that meant he had to learn an entirely new discipline:
judo. I had a little experience in movie fighting, he says, with
he says of
John Wicks ROLES.
typical (and sincere) modesty. But Id never done judo.
graphic
He says the form is tricky to fake onscreen because, unlike violence
throwing punches, you really gotta throw someone. and huge
Reeves adopted a former MMA fighter named Eric Brown as his
sensei. At the beginning, I didnt even know where to put my feet,
body count.
he says. So it was a lot of me learning the basics.
By the time he flew to New York and Rome to shoot John Wick:
Chapter 2, which expands the mythology behind Wicks order of doing it until its right. On a leaner film like Wick, where fights that
assassins and reunites Reeves with The Matrix co-star Laurence could have been allotted five days might get two, it means no room
Fishburne, he was a bona fide judo expert. Keanu is the most for error. But thats part of what makes [a great action film] a pres-
persistent, non-giving-up guy youll ever meet, says Stahelski. He sure cooker, he says. Its the intensity of just trying to do the best
doesnt want to act out the part. He wants to be the part. you can in the circumstances that you have.
Reeves loves pushing himself during his action sequences, though
he rejects the word stunt for anything he does himself. Theres an looking back, he credits point break for making him
incredible stuntman who doubles John Wick, he says. They hit think about his body more. It was life-changing for me, he says.
him with a car. Hes standing there, and they hit himthats a stunt. It introduced me to fitness and training. He began working with
Me? Ill shoot some guns, flip some peopleand thats action. So, Denise Snyder, who has remained his main fitness guru for more
yeah, I do as much action as I possibly can, because I love itand I than 25 years, and has overseen his body throughout his career.
love the opportunity to bring the audience along. He can get huge, says Snyder. That worked for Speed. But
Which is one of the reasons why Reeves never enjoys stepping usually I dont think for him massiveness works. On John Wick, its
aside for the sake of his safety. I hate that, its always a drag, he about his presence, and it cant come from size. Its got to come from
says. I want to be able to do everything. Since The Matrix, Ive used structure. Its really about pulling his shoulders back.
this term, superperfect. As in, Can we get it superperfect? On a Reeves says that meant not having huge traps.
huge-budget studio movie that can afford infinite takes, that means I wanted to have that back, he says, to look like if I grabbed you,
you were in my world now. Of course, Reeves, who allegedly took in millions for his work on
Reeves isnt slowing down his exercise regimen these days, The Matrix movies alone, doesnt need the dough. Well, I do, he
S t y l i n g b y J e a n n e Ya n g / T h e Wa l l G r o u p ; H a i r b y N i n a P a s k o w i t z ;
though he admits that the biggest difference between playing an insists, declining to elaborate too much. Its a long story that I dont
action hero at 52 versus 25 is the wear and tear on the knees. I want to share with you. Though later he offers a clue: When youre
cant do stairs as fast, he says. But if you say action, Ill go. His friends with someone, you want to help them, you sign something
recovery is a little slower, but his endurance is solid. His training that turns into something else, and that comes back to haunt you.
diet is still simple. Low sodium, low fat, and the night before a big Still, he says, money is a bad way to make career choices, and his
fight sequence, I still eat a steak. It started on The Matrix. I was like, rsum bears that out. (See: 1991s My Own Private Idaho, 1993s
Gotta go eat a steak, Carrie-Anne [Moss, his co-star]. Its totally Little Buddha, and 2012s Side by Side, a documentary he produced
psychological. He prefers a nice New York cut, with a little fat on it. about Hollywoods conversion from traditional film to digital.) Hes
With Wick behind him, Reeves says he has some civilian living also the guy who started a motorcycle company five years ago.
Makeup By Geri Oppenheim
ahead of him before he chooses his next project. During these In fact, Reeves actually showed up today on one of his bikes, a
periods, he takes it easy. Steak. Red wine. A nice single malt with a gorgeous Arch KRGT-1, what he calls a performance cruiser.
big ice cube. Ride a motorcycle. Arch is more than a vanity project, he says. Hes involved in every
Reeves plans to keep the great action movies coming. You just facet of the company, from design and testing to administration.
gotta find the right one, he says. You cant just do it to do it. Unless The project fits perfectly into what Reeves sees as the guiding
you need the dough, which is a good enough reason. philosophy of his life: Youre gonna diemake stuff.
of a proprietary formula that assigns you a fitness age, the answer is:
By Eric Benson
body clock
mortality than established risk factors such age, essentially defined as the average VO2
as smoking, hypertension, high cholesterol, max of healthy people at any given age.
and type-2 diabetes mellitus. That 34-year-old with a VO2 max of 52?
But as Wislff knows all too well, CRF is According to Wislff s calculations, hes in
difficult to measureand even more difficult fine shape. Generally speaking, the average
to make sense of once you have it. healthy guy in his 30s has a VO2 max of
The surest way of gauging CRF is to roughly 49, so the 34-year-olds fitness age
calculate your VO2 max, the maximum is close to his real age. But he could be doing
Like most fit guys, youre probably amount of oxygen you can process during an better, and with the right training regimen,
addicted to numbers. activity. (The average person has a VO2 max he could easily bring his fitness age down
Chances are you know your max bench and of 30 to 60, with some elite athletes, such to something on par with a healthy man in
squat, and you might have a pretty good fix as pro cyclists, reaching the 90s.) Since the his 20s. (Twentysomething males have an
on your body mass index, too. If youre super- Nobel Prizewinning physiologist A.V. Hill average VO2 max of 54.) But if that same
hardcore, you might even know your basal introduced the concept in 1923, the only 34-year-old found out that he had a VO2
metabolic rate (for the uninitiated, thats the reliable way to measure VO2 max has been max of 39? Well, hed have the same fitness
amount of energy your body churns through with an exercise test, which asks subjects to age of your typical 60-year-old. Hed be
when youre at rest). And no doubt if youre push their bodies to exhaustion on a tread- out of shape, with a dangerously elevated
an endurance guy, you can list your PRs in mill or a stationary bike while breathing risk of developing cardiovascular disease
everything from the 5K to a Spartan Race. into an ergospirometry system. Even if you and, according to some studies, cancer and
But before you get too confident in the endured the process, the larger question Alzheimers.
story that these numbers tell, especially as remained: What does it even mean? If But I know what youre thinking. I work
they pertain to your long-term health, Ulrik youre, say, a 34-year-old guy with VO2 max out. I run. I lift. Surely my fitness age is
Wislff, Ph.D., a professor of physiology at of 52, how does that inform your health superyoung! Well, not necessarily.
the Norwegian University of Science and and your training? When we started this When Wislff began to measure the fitness
Technology, has an important question for [research] many years ago, Wislff says, ages of his test subjects, he encountered
you: What is your fitness age? we always told people that they had many people who looked fit and worked out
Wait, you dont know? Well, according a VO2 max of 30 or 40 or 50, and then but had practically geriatric fitness ages.
to Wislff, a 48-year-old former semipro theyd always look at us and ask, OK, well, One group of bodybuilders were lean and
soccer player who is also one of the what is that? muscular, but their fitness in terms of peak
worlds top exercise scientists, thats deeply So Wislff set off to find a way to do two VO2 was scary low, Wislff says.
unfortunate. Because your fitness age things simultaneously: 1) easily and accu- When he tested amateur endurance
even more than your real ageis the key rately calculate VO2 max without the hassle athletesmany of whom trained up to 10
to providing confirmation of your physical of equipment, and 2) translate the findings hours per weekhe also found unexpectedly
prowess or exposing a gaping void at the into something the average athlete can high fitness ages. Thats because, as Wislff
center of what you thought was a solid understand and use to his advantage. has consistently found, great CRF is achieved
training program. Enter fitness age. through high-intensity exercise, not long,
Whats more: Paying special attention to In 2006 he and his colleagues began slow jogging.
your fitness age, which you can maintain conducting an enormous study of cardiore- This has not gone unnoticed by Wislff s
with a very targeted HIIT training regimen, spiratory fitness and other health indicators peers, who believe his greatest accomplish-
might just save your life years down the road. in 4,637 Norwegian men and women, and ment might not be in creating the fitness-
devised a proprietary formula, which you fill age algorithma simple way to estimate
FITNESS AGE, DEFINED out on his website, that assigns you a fitness VO2 maxbut in devising an easy, efficient
Fitness age, which Wislff introduced to the way to dramatically improve it. Carl Chip
world in a 2014 study, is rooted in your bodys Lavie, M.D., a leading cardiologist and
level of cardiorespiratory fitness (CRF)its the author of The Obesity Paradox, told
ability to disperse and consume oxygen. In me that he revered Wislff for expanding
fact, having great CRFnot to be confused our knowledge of the importance of
with cardiovascular fitness, which refers only higher-intensity exercise and its impact
to the heart and blood but not the bodys MANY GUYS WHO on improving fitness and reducing the risk
breathing apparatusis such an important LOOKED FITAND WORKED of cardiovascular disease. When Wislff
factor to your longevity and your long-term OUT A TONTURNED pioneered fitness age, he didnt just create a
health that a recent scientific statement from OUT TO HAVE GERIATRIC diagnostic tool; he laid the groundwork for
the American Heart Association described FITNESS AGES. developing what might just be the worlds
it as a potentially stronger predictor of most useful exercise cure.
SO DO YOU WANT TO LIVE FOREVER? reduce fitness age, he asked himself one of your heart. The heart is like any other
To calculate your fitness age, visit fundamental question: What limits the muscle, Wislff says. It must be loaded
worldfitnesslevel.org to fill out Wislff s bodys ability to uptake oxygen? to get trained. And the only healthy way to
detailed online questionnaire (and be sure Wislff knew skeletal muscles werent challenge the hearts pumping capacity is
to read How to Calculate Your Fitness Age, the principal problemthey can handle to fill it with maximal amounts of blood for
on the next page, for our analysis of the more blood than they can possibly get. He long periods of time.
questions). Once youve got your fitness age, also knew that the lungs, while crucial, The heart achieves maximum stroke
you can supplement your training program couldnt be dramatically altered with volume when its pumping at 8595% of
with a scientifically proven fitness-age- training. But the heart is highly train- its maximum beats per minute. (For most
reducing intervention. able, and increasing the hearts pumping people, the 8590% range is sufficient.) So
Even if you dont calculate your exact capacitythe amount of blood it can if you want to boost your VO2 max, Wislff
fitness age, you can still follow these six pump in a given amount of timedirectly says, youll want to work out within that
tips to boost your bodys cardiorespiratory increases the bodys ability to uptake range of cardiorespiratory intensity for as
fitness, bulletproofing your health while and distribute oxygen. In other words, a long as you possibly can. If you do it right,
leaving plenty of time to do all the activities more efficient, more powerful heart leads youll end up with an athletes heart, one
you love: pick-up hoops, distance running, directly to a higher VO2 max. thats bigger, contracts more forcefully, and
G r o o m i n g b y C o r e y Tu t t l e / H o n e y A r t i s t s
or improving those max bench and squat But how exactly do you train your heart to relaxes quicker. As Wislff puts it: Youll
numbers inside the power rack. Whatever be more efficient and powerful? Two factors have a better motor.
your goals are, here are the six ways to keep govern pumping capacity: maximal heart
your body young. rate and stroke volume. Your maximal heart STAY YOUNG TIP NO. 2:
rate is inborn. (Whats the best formula? FOUR MINUTES IS YOUR INTERVAL
STAY YOUNG TIP NO. 1: 211 minus your age multiplied by 0.64.) No SWEET SPOT
SUPERCHARGE YOUR HEART matter how hard you train, that number So how exactly do you get your heart rate to
When Wislff began to design a training will tick down throughout your life. But you the 85% threshold, and how long can you
program that could boost VO2 max and can do a lot to increase the stroke volume (and should you) keep it there?
It usually takes more than a minute
HOW TO of vigorous exercise before you reach
CALCULATE YOUR maximum stroke volume. Thats easy
FITNESS AGE enough to dotry running, cycling, or
rowing really hard for 60 secondsbut
Youll need to fill out a questionnaire the trickier and more exhausting part is
devised by exercise scientist Ulrik keeping your heart rate and stroke volume
Wislff at worldfitnesslevel.org. locked at that rate. The key to mentally
Here Wislff walks a casual lifter
and physically sustaining that kind of
and an erstwhile CrossFitter through
each question. workload, Wislff says, is to use interval
BY MICHAEL RODIO training.
It is obvious that one cannot exercise
STEP 1 for very long periods of time at 8595% of
Where are you from? Ethnicity? maximal heart rate, he says. But intervals
Highest level of education? get you up to that needed intensity and
W I S L F F S A Y S : We use that only for
give you enough rest in between to get
research purposes so we can compare
Norway, USA, Japan, etc., and different rid of lactic acid that builds up during the
ethnicitiesnothing of this is used in the interval.
algorithm. But not all interval training is equal.
R O D I O S TA K E : I type in Brooklyn. Sprint intervals of one minute or YOUR HEART IS
less can get your heart rate past the 85% MORE TRAINABLE
AND ADAPTABLE
STEP 2
Y
gains if you do all your interval training with the heart of a 60-something
in Miami.
ADD-YEARS- couch potato? Join the club,
TO-YOUR-
Jack. But theres hope for you:
STAY YOUNG TIP NO. 5: Wislff has created a seven-week
SAVE TIME FOR CROSS-TRAINING LIFE INTERVAL program that primes your heart for a better
fitness ageand burns plenty of fatin just
You might expect that Wislff would advise
those looking to reduce their fitness age WORKOUT minutes of sweat. Its all built around Wislffs
to do nothing but lung-busting sessions PLAN lab-tested 4x4 interval training workout: four
minutes of high-intensity exercise, followed by
of 4x4 interval training. But he knows Lower your Fitness Age three minutes of active recovery, repeated four
personally that such a course would be with just two interval workouts times. The core concept is to blast your heart
a week to 8595% of its maximum ratenot quite all out
counterproductive.
BY MICHAEL RODIO but intense enough that youll be able to say only
I cant just do 4x4, he says. I think its a few four-letter words by the end. Then youll
you ll
totally boring to do just that. downshift to a three-minute active-recovery
In his fitness-age-reducing fitness phase at 70% capacitystill moving, but moder-
program, Wislff reserves days for ately enough to catch your breath and scrub
lactic acid from your muscles. The best part?
fun runs and 60-minute activities like
You can do any kind of exercise you wantswim-
five-a-side soccer, and he practices what ming, cycling, rowing, and running are popular,
he preaches. He performs 4x4 interval but anything will work, as long as youre pushing
training only a couple of times per week. your heart to the limit. With just two of these
(One session is always a lab-wide workout 4x4 workouts a week, Wislffs lab has made
progress with everyone from untrained shlubs to
in which he leads his 60-person staff in
elite athletes. After the fourth round, you should
exercises.) The rest of the time, he works feel like you could have done another round. For
out like an outdoorsy and not especially Wislffs seven-week workout routine, check out
fitness-obsessed man. He plays a weekly mensfitness.com/4x4plan.
about
testosterone
Thanks to the explosion of testosterone-replacement therapy, which is officially a $2 billion industry, its never been
easier for men everywhere to flood their bodies with mans fountain of youth. Is easy-access testosterone good, bad,
or simply benign? Here, one man suffering from the gnarly effects of low T searches for answers.
Middle age,
according to several dictionaries and the American Psychiatric Association, begins at roughly 45 and runs all the way to 65. But
for me, it actually came earlyat 38. Until then, Id always been an active guynot a star athlete, to be sure, but someone who did
calisthenics every morning, walked to work, and ran about 10 miles a week. I ate a balanced diet and was naturally slim. But then,
last year, I inexplicably started gaining weight and feeling exhausted most of the time; mysterious, often-debilitating aches and pains
began shooting through my muscles and joints. For much of the past 12 months I couldnt even walk without the aid of crutches or an
orthopedic boot, having developed an excruciating case of tendinitis in both feet simultaneously. It felt as if the bottom had fallen out
of my lifelike age had finally caught up to me and run me over. I fell into a depression.
D y l a n C o u l t e r ; G r o o m i n g b y W i l l i a m M u r p h y/A t e l i e r M a n a g e m e n t u s i n g D i o r H o m m e ; O p p o s i t e p a g e : F o o d s t y l i n g b y L a u r a K i n s e y
with sleep apnea, worsening its symptoms. in the near term. Tell yourself, I want to be evidence that a patient has a measur-
But by far the biggest concern is that the best, Im a winner. Belief in self and the ably low testosterone level before TRT is
taking T may increase red blood cells, which degree to which you feel you are born for administered, says Swerdloff.
could lead to heart attack or stroke. For this correlates to increased T. She also Shockingly, about one in four men
decades, drug companies pushed estrogen suggests imagining success in a contest undergoing TRT never seeks a blood test,
pills as an anti-aging elixir for menopausal against an opponentstudies show that meaning that up to a quarter of low-T
women until, in 2002, a federal study found for some people, anticipating success patients are treating a condition they may
that estrogen therapy placed patients at may boost your T and could even lead to a not even have. Nevertheless, T prescrip-
short-term athletic and mental advantage.
significantly greater risk of breast cancer, tions are being handed out left and right.
heart attack, and stroke. As of yet, no such A lot of people are walking into doctors
far-reaching clinical studies have been offices and asking for prescriptions, and
performed on TRT, leaving many questions no matter how TRT is delivered, it doesnt doctors are complying, in part because
about its safety and efficacy unanswered. cure low testosteroneit simply supplies they dont want to lose patients, says John
Less serious, but still a concern, is the a hormone your bodys already producing, Hoberman, author of Testosterone Dreams.
fact that TRT temporarily stops your body which makes your natural tap shut off. A lot of sloppiness and fraud comes when
from producing T naturally. The fact is, TRT also causes your sperm count to you just slosh this stuff out there and let
crash to near zeroa critical consideration every Tom, Dick, and Harry try it.
for younger men who might want kids. And its not just old Toms, Dicks, and
Harrysthose guys in the commercials
SO, WHO SHOULD AND SHOULDNT trying to get their sex lives back on track
TAKE TRTAND HOW DO YOU KNOW? who are seeking out prescriptions for T.
According to the leading experts I spoke Theres a big interest in testosterone
with, if youre an older guywell north of treatment among young, relatively healthy
50and you suffer daily from those nega- men, in order to enhance both appearance
NORMAL, HEALTHY tive effects, seeking out TRT is a reasonable, and strength, says Swerdloff.
35-YEAR-OLDS healthy course of action. Lets say youre a healthy 35-year-old guy
DONT TYPICALLY For example: Youre 65 and your testos-
terone has plunged to 250 ng/dl. Youve
with an average T level of 668 ng/dl, and
you want some AndroGel to get jacked: You
NEED TESTOSTERONE most likely lost your sex drive and your should definitely think twice about it.
THERAPY. ability to get a hard-on, and you feel Sure, TRT can boost your testosterone
LEVI BROWN
Life in spacewhere your bodily fluids go haywire, your bones become brittle, and a your
y
muscles weaken at an astonishing rateis pretty grim for us earthlings. Thats why, y as
a NASA
sets its eyes on taking that next giant leap into the futuredeep spaceits getting behind
astronauts with a different kind of right stuff: crazy hardcore fitness regimens.
By Ron Berler
Photographs by Dan Winters
Rocket
where the
to Earth from the International Space Station, where since October
2016 he commanded Expedition 50, whose stated mission was, in
part, to study the effects of microgravity on the bodys ability to heal
International and to research how lighting can change the overall health and well-
being of crew members.
Once the Soyuz Descent module has parachuted onto the steppe of
Space Station Kazakhstan in central Asia, Kimbrough will return to NASAs Johnson
Space Center, where researchers will subject him to months, even
(ISS) speeds years, of testing, evaluation, and rehabilitation to gauge the long-term
effects of living in microgravity.
What kind of extreme training does it take to endure, much less
across the sky thrive, in space for monthsand possibly yearson end?
More important, what kind of man?
Its
Its really
challenging to
move a big,
white suit that
weighs about
300 pounds.
Being able to
control one takes
strength and
technique.
Ed i te d by M i ch a e l S i m o ne
Battle ready
Build a body thats more than just a big slab of meat. Our three-day, ready-for-anything program (next page) is the ultimate
combo of traditional lifts, hybrid modifications, and endurance challenges. Trim the extra fatand keep it offwith our
lean-eating meal plan (page 104), which is specifically designed for steady weight loss. And for your monthly dose of inspiration,
check out a dude who lost 90 poundsand increased his squat by 215% (page 120).
Unbreakable
YOUR READY-FOR-ANYTHING TOTAL-BODY PLAN BY MIKE SIMONE // PHOTOGRAPHS BY JAMES MICHELFELDER
Looking big, strong, and durable is one thing. Being big, strong, and durable is another. Can you push, pull, or carry something incredibly heavy?
How well do you sprint, jump, or climband do you have the stamina to keep it up for a sustained period of time? Instead of training for the pump,
use this program to take your conditioning to a whole new level.
HOW IT
WORKS PUSH AND CARDIO
This routine is built
Exercise 1: Bench press. Tucking in your
around founda- elbows will save your shoulder joints.
tional lifts, but with
twists that are less
conventional. Each
day includes a unique
challenge to break up a
routine workout.
In Day 1, battle ropes
test your endurance,
burning up your shoul-
ders, arms, and even
your lungs. Day 2 youll
use the sled, a device
thatll put your entire
body on blast. Finally,
Day 3 is arguably the
most gut-wrenching:
Front-racked hang
cleans to walking
lunges and trap-bar
deadlifts with farmer
walks will expose
and strengthen any
weak spots.
S t y l i n g by B a r r e t We r t z; G r o o m i n g by C a s ey G e r e n / B e r n s te i n & A n d r i u l l i u s i n g C h a n e l;
To be ready for any-
thing, you need to take
your body to the brink
of failure and beyond.
With this plan, three
days are all you need.
below. Rest 60 sec. and slowly lower it to the bar just outside squeeze your shoulder alternate pumping your the floor. Add weight
after reps above 6. your sternum, tucking shoulder width, arch blades together and arms up and down, cre- using a weighted belt or
Do these workouts your elbows about 45 your back, and pull it lower your body until ating alternate waves by holding a dumbbell
on nonconsecutive off the rack. Lower the your chest is an inch in the rope. Switch to
degrees to your sides. between your feet.
days for two to four a double wave, where
When the bar touches bar to the upper part above the floor.
weeks. Do 10 min. of your arms move in tan-
your body, drive your of your chest and then Position 2: Bring your Program designer Mike
foam rolling before dem. Then move each
the workouts and 10 feet hard into the floor drive your feet into the hands close. Position Counihan is a NYC police
and press the bar floor as your press it 3: Place your hands arm in independent officer and personal
min. of yoga after. trainer. @nodonutshere
back up. back up. outside shoulder width. circles in front of you.
39 LBS.
Donny Londano,
DONNY
LOST
Competitive Boxer
in 17 weeks
BEFORE AFTER
4) PULLDOWN
Sets: 5 Reps: 10, 10, 8, 6, 4,
Rest: 60/120 sec.
D AY 3 45-60 Minutes
2) HANG CLEAN
TO FRONT-RACK Exercise 2: Front-rack walking lunge. Foam-roll shoulders/triceps before this move.
WALKING LUNGE
Sets: 3 Reps: 10 with 20-yard
walks Rest: 60 sec.
Exercise 3: Trap bar deadlift with walk. For more
3) TRAP BAR
Holding a barbell at of a challenge, try the suitcase deadlift. Place two DEADLIFT WITH
shoulder width in front loaded barbells side by side; lift and walk. The exercise WALK
of your thighs, bend has four points of instability you must balance. Sets: 5 Reps: 10 with 20-yard
walks Rest: 60 sec.
your hips and knees so
that the bar lowers to Stand with feet hip
just above your knees. width. Bend your hips
Now explosively extend back and grasp the
your hips as if jumping handles. Keeping your
while at the same time lower back in its natural
shrugging your shoul- arch, drive through
ders and pulling the bar your heels to stand up
straight up in front of straight and extend
you. As the bar reaches your hips and knees.
chest level, quickly Walk 20 yards.
slip under the bar and
catch it at shoulder level 4) JUMP SQUAT
with your upper arms. Sets: 4 Reps: As many
Complete 10 repetitions. reps as possible in 30 sec.
Then step forward into a Rest: 60 sec.
forward lunge. Continue With your feet shoulder
walking for 20 yards. width, squat down
halfway, then jump as
high as you can.
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Body Book THE
NUMBERS
THE GUY
THE SINGLE-
175 lb, 5'10
5'10",
0 " , 35-
year-old
ye
e a r-o
o ld
daactive
ctii ve
e ma
male
a le
e
Recommended
R eco
omme e nd
ded
Baseline
B ase
eliine
e Macros
Ma acro
os
DIGIT BODY-FAT
CALORIES
2,1002,300
2,10
0 0 2,30
00
PROTEIN
1.7g
1.7g/kg
g /kg g body
boo d y weight
wee i g ht
= 105g115g
100 5g g 115g g protein
p ro
o te ein
PROJECT
daily,
d a i ly, 18g
18
8 g per
p e r meal
meeal
(20%
(200 % of o f total
too ta
al
calories)
caa lo
o rii e s)
C A R B O H Y D R AT E S
28
288g316g
8 8 g 316 6 g to
total
o ta
al
(55%% tototal
o ta
a l ca
calories)
a lo
o rii e s)
To achieve the precise body-fat percentage that unsheathes your shredded FAT
58
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to
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Body Book Chow down
Single-
digit fat:
Sample
Day 1
WORKOUT
Drink 16 oz water
BRE AKFAST
2 slices sprouted-
grain bread topped
with:
1 tbsp natural almond
butter
4-inch fresh banana
1 cup skim milk
MIDMORNING SNACK
LUNCH
34* oz pan-seared
then baked salmon
topped with:
1 tbsp BBQ sauce
1 cup mashed sweet
potatoes topped with:
2 tbsp raisins
1 cup brussels sprouts,
roasted Supersimple
SNACK
BBQ Salmon
SERVES 1
20 whole-grain
crackers topped with: INGREDIENTS
2 oz favorite cheese
3-4 oz wild-caught
1 cup strawberries, salmon fillet
grapes
Salt and pepper
DINNER 1 tbsp BBQ sauce
34 oz grilled marinated INSTRUCTIONS
chicken breast
1 cup tabbouleh 1) Spray a nonstick
pan with cooking
2 cups salad made with: spray and heat pan
Tomato, cucumber, on medium-high.
onion Season salmon with
a pinch of salt and
*4-5 oz raw, 3-4 oz cooked pepper, and add to
hot pan. Cook skin-
side down first for
3 to 4 minutes.
2) Flip salmon and
continue cooking
for about 1 minute,
then flip back.
3) Spread 1 tbsp BBQ
sauce on top of
salmon, then place
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Body Book Chow down
Sample
Day 2
WORKOUT
Drink 16 oz water
BRE AKFAST
MIDMORNING SNACK
1 cup quinoa
topped with:
avocado
2 boiled eggs
1 tbsp fresh salsa
LUNCH
Burger bowl
made with: Muesli
1 lb ground chicken SERVES 11
onion, diced
INGREDIENTS
1 garlic clove, chopped
bell pepper, chopped 2 cups old-fashioned
rolled oats
1 bunch Tuscan kale
1 cup chopped almonds
Favorite spices
1 cup ground flax seeds
2 tbsp olive oil
1 cup raw pumpkin
1 cup farro seeds
1 cup Tuscan kale Sweet spot.
1 cup chopped walnuts
sauted in: Foods high in
fiber and protein 1 cup golden raisins
2 tsp olive oil
help you feel cup dried unsweet-
fuller longer, ened coconut flakes
promoting
weight loss. cup sunflower seeds
cup chopped dried
apricots
1 tbsp ground cinnamon
1 tsp vanilla extract
Sample Day 3 Dash of nutmeg
Pinch of sea salt
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Body Book Supp spotlight
Hydroxycut
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Supplements pro-
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often underdosed
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While no weight
supplement is a
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solid nutrition and
training, adding
Hydroxycut SX-7
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plan can help you
lose weight and
increase your
energy. Certain
supp ingredients
are preferably
delivered as either
a liquid or powder.
Hydroxycut SX-7
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the power of liquid
and powder in
one pill. With an
impermeable
membrane that
keeps the high-
purity ingredients
separate, its dual
capsule maintains
the integrity of
A cut
the ingredients by
he dif- routine and youll anhydrous should suspending them
ference be in head-turning be included in any
T between shape year-round. solid thermogenic,
in their preferred
states.
look- When it comes as it increases Some guys
above
ing pretty good to supps, this all energy and would shrug that
and looking like hinges on consum- enhances focus. little detail off, but
youve been carved ing ingredients Secondly, ensure the details are
from stone like that have been that whatever you what separate the
Michelangelos shown to work. For take is backed by leaders from the
David, but with example, caffeine clinical studies. followers.
All-new Hydroxycut SX-7 bigger pecs, is
Revolution is the weight-loss supp consistency. You
that really delivers By James King need to consis- Weight loss backed by science
tently train with the
Hydroxycut SX-7 Revolution delivers the
proper intensity,
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note how you fuel which has been tested in two separate studies.
up and recover, and In the first study, subjects lost an average of
Andrew Cutraro
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Body Book Melt fat
magine minutes or more, you. Your muscles short, high-energy and strengthening
youre youll begin to run are on fire as you bursts of exercise workouts (for 15 to
I out for a out of glucose. To burn glycogen like make more sense 30 minutes) and One-minute
walk in replace that blood mad! Suddenly, the you burn off the cardio interval energizer on a
the woods. During glucose, your body bear gets distracted stored sugar in workouts (only 10 stationary
this leisurely stroll, taps into your fat by a school of your muscles, to 30 minutes). bike
your muscles are stores. leaping salmon, causing your body The former adds E V E RY D AY
using a type of Now imagine you and you collapse to melt down fat in the muscle mass ( E V E N D AY 7 )
muscle fiber called hear a crashing safely in a heap. order to replace the you need to burn The three
slow-twitch fiber. noise behind you Your muscles prob- missing glycogen. more calories and 20-second bouts
These fibers circu- its an enormous ably feel like Jell-O, The secret to includes three of all-out effort,
late the oxygen you brown bear, out for because youve cracking this seem- sets of eight to in between slow
take in, and with blood. Suddenly burned all the ingly impossible 12 repetitions of bouts of recovery
movement, are all
every breath, burn youre sprinting, sugar out of them. barrier: Exercise pushups, dumbbell you need to gain
off blood glucose and even though If you start think- enough, but not too squats, and other significant physi-
and the glycogen youre fighting for ing about burning much. And heres exercises. The latter cal benefits of
stored in your liver. as much air as you sugar when you how itll happen: mixes short bursts exercise. You can
Youre not breath- can get, its primar- exercise, and not For six days a week, of high-intensity also do the ener-
gizer on a treadmill
ing hard, but if you ily stored sugar about burning calo- alternate between activity with less- or another cardio
walk briskly for 20 thats propelling ries, youll see why full-body toning intensity recovery machine.
periods a routine
periods,
> 2 minutes
that studies have Warmup. Pedal at
shown targets an easy pace.
belly fat. > 20 seconds
Every day, do this Pedal as fast and
simple and flexible hard as you can
one-minute-in-the- while maintaining
morning energizer. control and good
form.
This workout works Dont hold
with whatever anything back. At
energy levels the end, you should
youre dealing with, be huffing and
puffing to catch
getting you in the
your breath.
groove to move
more throughout > 90 seconds
Recovery move-
the day. ment. Slow to a
very easy pace.
Dont stop; keep
pedaling slowly
until your breathing
returns to a com-
fortable rate.
As you near the
90-second mark,
start to ramp up
your intensity
again.
> 20 seconds
High-intensity
exercise.
> 90 seconds
Adapted from Recovery pace.
David Zinczenkos
Zero Sugar Diet: The > 20 seconds
14-Day Plan to Flatten High-intensity
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THE
500TURN YOUR BODY INTO A
FAT-BURNING MACHINE
WHILE YOU TEST YOUR
STRENGTH AND ENDURANCE
-REP CHALLENGE
BY MIKE SIMONE
If youre the type who loves walking out of the gym drenched in sweat and shaking
with endorphinsthis ones for you. And were not just talking about pumping up your
pecs and biceps. This is all-out warnot a single muscle will go untouched.
No runners high can even touch the fix this workout produces.
5) DUMBBELL
FRONT SQUAT
Reps: 50 Rest: 0
Hold dumbbells at
shoulder level and stand
St yling by Christina SImonet ti; Grooming by Casey Geren/Bernstein & Andriulli using Chanel;
with your feet shoulder
width. Sit back with your
hips and lower your body
2 as far as you can without
losing the arch in your
lower back.
2
F i t n e s s Te c h : J e b S t u a r t J o h n s t o n
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SixStarPro.com/scholarship 2001 to present. Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. 2017
Body Book Hang tough
6) RUSSIAN
TWIST
Reps: 50 Rest: 0
If you cant do
the Russian twist
with your feet up,
drop them to the
Hoodie:
AMERICAN RAG ground and bend
Pants: GAP
Sneakers: NIKE your knees.
Tech: FITBIT
GET TO GO!
Available on iPhone , iPad , Kindle Fire , Nook and Android tablets and phones.
TM TM
Apple, the Apple logo, iPhone and iPad are trademarks of Apple Inc., registered in the U.S. and other countries. App Store is a service mark of
Apple Inc. Kindle and Kindle Fire are trademarks of Amazon.com, Inc or its affiliates. NOOK is a registered trademark of barnesandnoble.com LLC
or its affiliates. Google Play is a trademark of Google Inc.
Body Book Be inspired
Chest gains
A scary cardiac episode led
Johnathan Fuller to improved fitness
and a serious change of heart
By Adam Bible / Photograph by Andrea Morales
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game of soccer. He kayaks. In November, he ended one e-mail to adding or subtracting parts for different exercises, kind of like a
me with good cross-country skiing conditions here now! detachable Swiss Army knife. Its functionality as a universal gym
Wislff views the 4x4 training as a key fitness intervention, would remain; it would also include a rowing-machine element
something everyone should and can integrate into the fitness that would replace, aerobically, the stationary bike and treadmill.
routine that theyre already doing. The plan, according to Perusek, is to develop an International
When I stopped playing soccer, and I got kids, I became more Space Station version and transport it there in 2020 for testing.
inactive. But when I started to become active again, I would do
interval training two times one week, then three times the next, Unfortunately, physical decline isnt the only
and thats a really good way to improve fitness quickly, Wislff hazard of life in microgravity. Even if perfect exercise equip-
says. Its an oxygen cure. ment is invented and optimized for the space station and longer
missions, unsolved and unavoidable hazards remain. On the
Stay Young Tip No. 6: Choose Your Devices Wisely space station youre exposed to 10 times more radiation than on
By now youve probably realized that many popular device-based Earth. And the farther out you venture, the worse the threat from
approaches to improving fitness just dont pass muster when treacherous (NASAs word) galactic cosmic rays, which can
youre trying to reduce fitness age. Walk 10,000 steps per day? increase your cancer risk, damage your central nervous system,
Why? Your heart rate is never going to get anywhere close to and cause heart disease. Case in point: Apollo astronauts who
a range where you can lower your fitness age. Exercise for 150 went to the moonthe only humans whove flown past the Earths
minutes per week? Sure, that sounds good. But whats your real protective magnetic shielddied of cardiovascular disease at
output going to be? Heart rate is a better measure, but Wislff a significantly higher rate than astronauts who flew only low-
realized that on its own, it didnt mean a whole lot. Earth orbit or never flew at all, a recent study found. Other new
Ive been struggling and trying to find how we can translate research suggests that the radiation on a planet as far away as
changes in heart rate into a meaningful index that actually tells Mars could even cause brain damage and cognitive impairment
me if Im doing enough exercise per week to be protected against similar to dementia.
lifestyle-related diseases, Wislff says. Not surprisingly, its this radiation that could eventually turn
What he came up with was a new metric called Personalized out to be the deal breakerthough we wouldnt bet against NASA
Activity Intelligence (PAI), which is basically Wislff s fitness- finding a solution for even that. For the time being, it works to
age calculator in weekly-exercise-plan app form. Your PAI goal is continually improve anti-radiation shielding in the space station,
to maintain a weekly score of more than 100. Thats the point at monitor crew members levels to keep them in the best-shielded
which Wislff s studies show that a mans risk of cardiovascular locations, and put them on a diet rich in antioxidants to further
disease gets reduced by 17%. (After that point, youll get fitter, but reduce radiation risks.
your risk of cardiovascular disease wont significantly decrease.) Kimbrough, who plans to remain in the astronaut program
A couple of exercises per week that in total raise your heart rate so following his mission, is focused on the things he can control
you breathe heavily for about 40 minutes will give you 100 PAI. now and in the near future. Hes an evangelist for NASAs fitness
You can get it also by exercising at moderate intensity for a few research findings. All the data we get from all these people whove
hours. The higher the intensity the more PAI you earn. It abso- flown have shown we need to do this full-body workout. You
lutely can be achieved by low to moderate intensity as well. dont need to have this giant chest and nothing else. You
Daily workouts are not required. The data is so clear. You dont dont need to have giant legs and nothing else. You need to be
need to exercise every day; you just need to have 100 PAI per well-rounded.
week, Wislff says. So superintense workouts like 4x4 interval Guilliams concurs. Theres a ton of science to this, he says. A lot
training can easily be spaced out with rest days or days of low- of what were doing is trying to figure out the best way to train in
intensity workouts, and youll still be bulletproofing your body flight, so when astronauts do get to Mars, they can continue to do
and health. By that point, you might even be able to compete with their job. That will be part of Shanes mission. We hope to learn a lot
Wislff. His fitness age, he told me, is below 20. from what he experiences.
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Money mentor
Is Apple losing its mojo? What exactly is President Obamas economic legacy?
And should we abolish the corporate income tax? Fox Business Networks senior
correspondent CHARLES GASPARINO shoots you straight.
ployment, and a strong stock market. But those budget and cause deficits to grow,
numbers become more suspect the closer you look. interest rates to spike, and then the
In some part unemployment is declining because economy to stall. But if lawmak-
people are dropping from the workforce, GDP ers find the right rate, look for busi-
growth is pretty low by historical standards, nesses to stay here in the U.S. and
and the stock-market boom has, unfortunately, repatriate trillions of dollars from
helped only a small segment of the population. overseas accounts.