Men 'S Health UK - June 2017

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06/17 THE STRONG & LEAN SPECIAL!
MUSCLE WEIGHTLOSS NUTRITION

P29 ABS IN 12 MINUTES FLAT P30 SQUEEZE OUT BODY FAT P32 NUTRITION TIPS
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P52 FIRST-CLASS RESULTS P47 UNFOLD YOUR POTENTIAL P43 SHREWD OILS
How the founder of F45 Training built his Poor posture isnt just bad for your back Age-old olive or uber-hip coconut? Consider
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P118 MASTER THE GYM IN 2017 P58 BECOME AN IRON MAN A

Wring more from your membership with The gym that builds superheroes throws f
m g down a fitness challenge to slay body fat g
HEALTH FITNESS STYLE

P40 EASTERN MEDICINE P34 DISTANCE LEARNING P127 SQUADRON GOALS
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P61 RESET YOUR BODY CLOCK P77 HAVE SOME COMMON SCENTS P130 ORNAMENTAL QUANDARY
Why a weekend camping trip can give A PB is not built on practice alone. Slice your Is embellished menswear too much for
your sleep cycle an outside advantage time by 15% with aromatherapy. Really British sensibilities? We trial the trend
P79 CLUBBERS HIGHS P96 BLOODIED BUT UNBOWED P132 FLORAL TRIBUTE
Team up on low moods with your Sunday MH travels to Cambodia to meet the men Answer the call of nature this season, with
League and show stress the red card practising a deadly, ancient martial art a wardrobe rooted in on-trend flower prints
14 MENS HEALTH MENSHEALTH.CO.UK

IN THIS ISSUE
GIVE YOUR DAILY GRIND A LIFT THIS MONTH
ON THE COVER
P37 HIT YOUR PEAK AT 40
Far from a cause for crisis,
find out why midlife is the
right time to reach your PB
P44 5-MINUTE FOOD

MHs taste-testers rate the
grills that will sear the perfect
steak but clear away calories
P51 EASY WAYS TO HARD ABS

Tell the core-shredding
tips that make the cut from
those that simply fall flat
P64 GET FIT FOR A KING

How our cover star sacked the
PT and added 10kg of muscle
ruling his bodyweight alone
Pain & P90 2027 GUIDE TO PROTEIN

Could lab-grown burgers
revolutionise your protein
Gain
Could
fix? We dissect the facts
P154 SMASH A NEW PB!

Score a boost for both mind
and muscle with new ways to
lend your life that extra 10%
fatigue
be an
illusion?
P112
PHOTOGRAPHY BRIAN HIGBEE

STYLING DAN MICHEL
GROOMING KIM VERBECK
MENSHEALTH.CO.UK MENS HEALTH 15

THE EXPERT PANEL TOBY WISEMAN
EDITOR
OUR SELECT BLEND OF SOURCES GIVE YOU THE KEYS TO DEPUTY EDITOR CREATIVE DIRECTOR PHOTO DIRECTOR
T GS R AND HARDER THIS SUM R DAVID MORTON DECLAN FAHY RACHAEL CLARK
STYLE DIRECTOR PRODUCTION EDITOR DIGITAL DIRECTOR

ERIC DOWN SCARLETT WRENCH ED VANSTONE
WORKFLOW DIRECTOR ART DIRECTOR

KRIS PACE TOM PLUMSTEAD
COMMISSIONING EDITOR (PRINT & DIGITAL) ASSOCIATE EDITOR (STYLE)

TED LANE MATT HAMBLY
FEATURES EDITOR SENIOR DESIGNER PICTURE EDITOR

TOM WARD JESSICA WEBB FRANKIE HILL
STYLE ASSISTANT SUBEDITOR JUNIOR FITNESS EDITOR

PRIME NUMBER CHICKEN OUT MOVE UP A LEAGUE RICCARDO CHIUDIONI AARON TOUMAZOU MICHAEL JENNINGS
ROB STEWART MARK POST DAN CONN
Meet the bleeding-edge Former rugby player ASSISTANT DIGITAL EDITOR DIGITAL EDITOR ASSISTANT DIGITAL EDITOR
Your midlife crisis can wait.
Psychotherapist Stewart scientist taking animals Conn turned his training ED COOPER ROBERT HICKS MATT EVANS
explains why new PBs off the menu with high- knowhow into a fitness
are yours to claim once protein, muscle-fuelling empire. Heed his top tips
you hit the big four-oh p37 lab-grown meat p90 p y q p 2 GROUP PUBLISHING DIRECTOR ALUN WILLIAMS
ACTING SALES DIRECTOR MATT DOWNS
BRAND DIRECTOR ALEX BEESON
FASHION MANAGER TOM SPRATT
ACCOUNT MANAGER NATASHA BAILEY
ACCOUNT MANAGER CHLOE LUFF
GROUP CREATIVE PARTNERSHIPS DIRECTOR ANDREA SULLIVAN
CREATIVE PARTNERSHIPS DIRECTOR MADELINE WHITE
SENIOR PARTNERSHIPS EXECUTIVE JASON MILTON-BARKER
CREATIVE PARTNERSHIPS ART DIRECTOR BEN BRILEY
ART EDITOR AOIFE KAVANAGH
PROJECT MANAGER FEDERICA ALECCE-HAGGO
PROJECT EXECUTIVE MEGAN BLACKBURN
TRAINING ON ICE PAIN AND GAIN DOMESTIC STRENGTH PRODUCTION MANAGER ROGER BILSLAND
WIM HOF SAMUELE MARCORA RHIANNON LAMBERT HEAD OF MARKETING JANE SHACKLETON
Claiming abilities science Prof Marcora is bursting Add power to your day MARKETING AND EVENTS EXECUTIVE MEG STEPHENSON
considers beyond human fatigues bubble. He tells with dietitian Lamberts PRODUCT DEVELOPMENT MANAGER MARK PEACOCK
faculty, health maverick our writer why hitting the best-of-British morning DIRECTOR OF COMMUNICATIONS LISA QUINN
Hof reveals the biohacking proverbial wall could be recipe that proves Brexit HEAD OF LEGAL AIMEE NISBET
power of cold therapy p82 all in your head p112 means breakfast p105 CHIEF DIGITAL OFFICER PAUL CASSAR
MARKETING AND CIRCULATION DIRECTOR REID HOLLAND
MANAGING DIRECTOR, BRANDS MICHAEL ROWLEY
THIS ISSUE IS BROUGHT TO YOU BY CEO, HEARST MAGAZINES UK

JAMES WILDMAN
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PRESIDENT AND CEO, HEARST MAGAZINES INTERNATIONAL
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EDITORS LETTER
105
PAGE
FIND STRENGTH IN NUMBERS THIS MONTH
112
PAGE
Does the mention of
Article 50 give yo
cold sweats? Fear no
more: MHs Big Brexi
Survival Manual ha
everything you need Weakness is all in the mind.
to keep your wellbeing No, really. Meet the scientists
in credit post-EU proving that your brain is
holding your fitness back
90 96
PAGE
PAGE
Viciously stamped
Meat may not be murder out by the Khmer
for very much longer as Rouge, Cambodias
labs jostle to put in-vitro native martial art
steak on your menu. But is fighting back
are you hungry for it?
PAGE Make sub-zero
118
temperatures
82
your fitness ally
PAGE
by following in
the icy tread of
health maverick
Bring your gym time up to the Wim Hof
minute with our rep-by-rep
guide to working out in 2017
L
ast year the Red Cross published incompetent here then fortunately
research claiming that almost theres much to inspire the introspective
one-fifth of the population man out of his own navel.
thats more than nine million In our cover story, King Arthurs Charlie
people experience loneliness Hunnam talks about the importance of
on a regular basis. Its a statistic that tribe time with his mates, do[ing] this
struck a chord with me. How apposite, beautiful, connective thing where we
I thought. What with the ongoing practise [Brazilian jiu jitsu] together. It
Brexit narrative and the portentous has now become second nature. Without
forewarnings that 2017 will be a year of having to make plans, I see my pals three
isolationism, this seemed a potent symbol. or four times a week, he says. Even
Then, having scolded myself for being if its just to choke each other out.
such a pretentious twerp, I realised that Elsewhere we cite another study that
perhaps the real reason it resonated is reveals how people who train as a team,
a little closer to home. Maybe Im lonely. be that a cycling club or Sunday league
Dont get me wrong. I have good pub outfit, are not only less likely to
friends and an adoring family. I just dont experience depression, but also more
FIND OUT HOW OUR see them much. I work hard. Then, even likely to feel a greater sense of purpose.
COVER STAR BECAME when Im not working, it tends to follow My guess is that of those nine million
FIT FOR A KING (P64)
me around like a stink. Sometimes when people experiencing loneliness, only
I find myself driving home at a time when a portion the elderly, the bereaved,
I know loved ones will still be up, I slow the disenfranchised have legitimate
down, preferring to keep my intensity reason. The rest of us need a kick up the
to myself rather than inflict it on others. backside. We may be busier than ever.
When I exercise, I run long distances Chance may be tougher than ever. But
alone. You dont need to be the editor of life is good. We should embrace it.
this magazine to know thats not healthy.
If youre anything like me and figures TOBY WISEMAN
suggest Im not the only emotional BSME EDITOR OF THE YEAR

E S S E N T I A L W R I ST AT T I R E
M o d e l 7 17 0 R R P 1 4 9 w w w . a c c u r i s t . c o . u k
ASK MH
OUR EXPERTS HELP YOU MAKE THE RIGHT CALL
THE BIG WORK OUT WHATS STAY WOKE

DRAINING YOU Bump up your battery life
QUESTION THEN RECHARGE
with our vim-boosting tips
7AM: LEVEL OUT

Take your workout
down a gear. A Uni of
Georgia study found
20 minutes of low-
intensity exercise can
reduce symptoms of
exhaustion by 65%.
3PM: DRINK UP
A survey of GPs found
dehydration is the key
cause of low energy
Q
IM ALWAYS TIRED.
in 12% of cases. Try a
glass of water before
defaulting to espresso.
Its energy on tap.
8PM: POWER DOWN

Recreation isnt the
IS THIS A SIDE-EFFECT same as rejuvenation.
To fully activate your
OF MODERN LIFE parasympathetic
(ie resting) mode, you
OR COULD I BE ILL? need to reduce mental
energy expenditure.
RORY, ANTRIM Switch off Battlefield.
Theres a difference between medical But, before you panic-dial your GP,
fatigue and tiredness. Think back to examine your 9-5. Trappings of the
the last time you had a truly relaxing modern office such as lack of natural
weekend. How did you feel come light and prolonged sitting time can
Monday? If you feel recharged after also play havoc with our energy
a rest, youre probably just tired, says
WORDS: SCARLETT WRENCH, AARON TOUMAZOU, TED LANE | PHOTOGRAPHY: AGATA PEC
levels. When you sit down all day,

Dr Sue Pemberton of the Yorkshire blood pools in the ankles and calves,
Fatigue Clinic. With fatigue, rest says Dr Pemberton. Getting up once
doesnt help. So if you still feel weary an hour can help pump blood back
after a respectable eight hours or up to your brain. Likewise, an erratic
are experiencing other symptoms schedule think 10pm dinners and
such as muscle pains, headaches or comatic Sunday lie-ins stops your
memory loss it may be a sign of circadian system from developing
chronic fatigue syndrome. The exact a natural rhythm. Still struggling to
cause is unknown, but refusing to keep your hands off the cafetiere?
take time off work when you come Try out the tips above.
downwith a virus is one likely culprit.
(Sound like anyone you know?)

ASK MH
COOL-HEADED ANSWERS TO BURNING QUESTIONS
AM I
NORMAL? DOES IT
WE EXAMINE HOT
WORK? TOPICS FUELLING
Q MY SKIN TINGLES WHEN

I TAKE MY PRE-WORKOUT
SUPP. SHOULD I BE WORRIED?
YOUR CURIOSITY
TOM, GLOUCESTER
A supplementary twitch is nothing to
be shaken by. Pre-workout powders are
mostly made up of an optimised dose
of caffeine, taurine, creatine and beta-
alanine. Its the latter amino acid that
causes the tingling. Beta-alanine is used
to counteract lactic buildup, letting you
push harder. Abenign side-effect of this
is that it also stimulates nerve receptors,
hence the pins and needles sensation.
Should you notice your tingles come
with red flushes or itchiness, however,
you could be reacting to high levels of
vit B3. And with some studies showing
this added extra could have an inhibitory
effect on fat mobilisation somewhat
defeating the supps point youre best
off swigging a B3-free blend. We suggest
Reflex Nutritions Pre-Workout (28 for
300g) to get the PB boost you want, with
only the good kind of vibrations.
Q
Q
POLLUTION SCARE STORIES
ARE EVERYWHERE NOW. IS IT IVE SEEN HIPSTERS ADDING CHARCOAL TO
TIME TO QUIT ROADSIDE RUNNING?
NATHAN, LONDON
THEIR COFFEES. ITS JUST A FAD, RIGHT?
CALLUM, EDINBURGH
In short, no. Whether youre a hardened
Youre right to reserve judgement. For some appeal, says Carly Yue, DW Fitness Clubs
cardio commuter, or just like to squeeze
reason it appears the metabolism-boosting, expert nutritionist. However, activated charcoal
in a local route at lunch, the benefits of
energy-raising, cancer risk-abating, near wont just flush toxins from the body, but can
exercise are proven to outweigh the ill
calorie-neutral black americano is no longer also remove helpful bacteria and nutrients.
effects of smog thats the respiratory
enough for the common man. Most likely Id advise you to avoid the trend at all costs.
illness, heart disease et al that youve
because what it offers in health and training And if overdosed which is more likely if it joins
heard so much about. Pollution triggers
benefits, it lacks in double-tappable aesthetics. your daily caffeine routine charcoal can leave
inflammation, says Dr Audrey de Nazelle,
But elevating your social media accounts you stricken with severe constipation, vomiting,
a lecturer in air pollution. But exercise
to influencer-worthy metrics is where the and even hamper drug absorption, nullifying the
reduces this. So unless youve been
benefits of this latest detoxifying trend end. effect of your GP-prescribed pills.
working as a bike messenger through the
The charcoal latte with its striking black and Stick to your long black. Either way, theyll
toxic clouds of central Delhi (and well
white colour certainly has a lot of Instagram probably still spell your name wrong, Caloom.
assume, Nathan, that you havent), theres
no reason to limit your urban activities.
Youd still be prudent to cut your risks EXTRA SHOTS Three healthy add-ons to make your average joe less, er, average
where you can, though: You can reduce
RED ENAMEL MUG FALCONWARE
your exposure by 30% just by rerouting MCT OILS TURMERIC MATCHA

to a quieter road, says Dr de Nazelle. Or Bulletproofing your Spice up your gram Go green. Catechin
setoff pre-rush hour, if your body clock coffee by adding feed the smart way. compounds in matcha
medium-chain fats On-trend turmeric tea powder have
can handle it. Antioxidants also help by (18 bulletproof.com) raises levels of BDNF antibiotic properties,
neutralising the free radicals created by raises metabolism and promotes hormone, inhibiting the effects fortify the immune system and
air pollution, says Dr de Nazelle. Make the use of body fat for fuel. of ageing on brain function. are linked to cancer-prevention.
a spinach omelette your final destination.

EDITED BY TED LANE
11
YOUR
LIVERS
WIN
POWER 06 IN THE
SAUCE
14
PAGE 40 LONG
THE RUN
B S O PAGE 34
B S
P G 36
06
CO G
C OS
REALLY
A ?
P 7
02
E
O
B S
P
04 O S G
T FITNESS
07
WHY MEN
HIT THEIR
PEAK AT 40
PAGE 37
FAS
OS T S
B
J
O 20 7
3 PG
P S
I
E
25
RE T
YO
SL
PA 1
M K 7
THE S
TAKE AIM AT
O S A
EXE S
YOU
NOT O G
01
T S P
BULLETPROOF F
F
p
g
YOUR SIX-PACK
Weak core muscles neednt be
a g
l
s
g
g
g g
WHAT
gains kryptonite. Deploy the y y Y ULL
SUPERMAN TO PISTOL SQUAT Q
t
y .
g GAIN
to trigger denition in your abs
and gun for f y
S
how us a m y S KEABLE
for functio
you a liar. I l h
0O CK
O TABILITY
chase the k f
than carries both h l d When your right
aesthetic benets knee hits the floor,
superhuman to ach b h lean back onto your
goals in one uid right foot. Steady
Master this elite e e c se a d ot now the weight TRUNK-WORTHY
US ON QUADS
only will you targ g transference is
triumvirate that i bl h h fairly tough. Stable?
strength and mob l y y ll g Brace yourself for
have a show-o m y y the pistol part.
arsenal capable of y
to your Instagram f ith y h l 3i
This is two exe o t e oo o
in one you move f p p O Y
the lowering phas f g .
superman squat t y .
WORDS: ED COOPER | PHOTOGRAPHY: PHILIP HAYNES | GROOMING: SABINE CHAMMAS | STYLING: ABENA OFEI
MODEL: CHRISTOPHER WHITLOW AT ANDI PETERS MODELS | SHORTS AND TRAINERS BOTH BY ADIDAS.CO.UK
concentric phase
pistol squat, says PT
Sam Wardingley.
going through the f f
motion with the s f
go into a full-dep
will not only work f
joints of desk-jockeys and weightlifters
alike, but recruit every muscle in your
lower body for strength gains, too.
04 S G
The balance required to stabilise W
yourself at the bottom of each rep will t p
also shift the emphasis to your core for y g g
an uncomfortable, yet useful, reminder y
that theres more to training your abs p
than planks. All single-leg exercises will g
feel easier afterwards, adds Wardingley, t g
as well as fundamental moves such as g
the back squat. Do three sets of 10 on R p p .
each side at the end of your workouts for
three weeks to tease out your six-pack.
For best results, give it both barrels.
MENSHEALTH.CO.UK M
A 02
CRUSH YOUR
GOALS
03
PEACE
MEALS
WEIGHTLOSS
TIGHTEN THE S D
SQUEE 0 7
WEIGHT
Adding juice
G N GET A GRIP ON YOUR
FITNESS BEFORE YOUR
morning work SIX-PACK GOES TO SEED
with this sim l

dietary swap
will take the
stress out of
burning fat
YOUR RECIPES
FOR REPOSE
O
rang
has l Be a no-pressure cooker
dom ated by incorporating these
the p cortisol-calming foods
fruit aisle. But w e t e into your daily grind
benets of its v ta Ca e
certainly plent f y BREAKFAST
morning sugar h d h SMOKED SALMON
for your lean a A study published
practitioners of f by the International Society
cardio neednt h h b A f of Sports Nutrition found
altogether yo d i y h the omega-3 fatty acids in
exchange orang f c g salmon keep cortisol levels
A daily servi f d k in check. Best enjoyed with
juice has been n t i gy eggs on a buttery muffin.
fat stores, sink g f m g
LUNCH
your fruity nec f
at Queen Marg y h lly
PATE ON TOAST
Both choline and
found aglass of y - hg g
zinc abundantly found
rich drink can d l l a f
in beef liver pate have
of cortisol a ho o e w c c ld b h
been shown to reduce
promotes fat st g y t y f .
stress and inhibit adrenal
a third. Pomeg bl d h ll
cortisol release. Spread
inhibit the enz ( lk l ll l l
liberally on crusty bread.
now...) 11-hydr y i f
dehydrogenas dbl k c f DINNER
the production f y g ll d h g
WHITE BEAN STEW
WORDS: AARON TOUMAZOU | PHOTOGRAPHY: AGATA PEC
thereby reduce y m f g y
A compound
known to increase blood suga , f o oce duced a ety sp es
called phosphatidylserine,
cholesterol and insulin levels, as throughout the day. Which means
found in white beans, helps
well as slow digestive functions. that not only will you arrive at your
regulate the bodys response
desk leaner and tter than when
to chronic stress, according
you left last night, youll be better
to journal Lipids in Health
equipped to deal with a bloated
and Disease. Be full of em.
to-do list. Well raise a glass to that.

T S O S GU O
E o
f b t Th th th f tl t d
vegetable to spear superior health and make a
f h t t b d s
A p
S S
k h h h b s h
( ) M
( ) o
f t
f f
h b kG h r. f d
f W
G
T e f l S CO ON
of fo
u lh l hb h h l ull d
i K It h l b li k d nutrient freshness is crucial a good knife Meller
t f d l ld ld d d
p f f (3 0
Brains and balls in other words.
from the farm gate and eat them nisbets.co.uk) so you can
the very same day, says Meller. not crush, each spear, prote
B WHITE
Grown underground away from But if you dont live next to Mr the delicate bre and structure.
sunlight, these vampire veg have McGregor, the next best thing is To score extra presentation
little need for chlorophyll, which to blanch them in boiling, salted points, cut them i l h
accounts for their bleached- water for a couple of minutes, ribbons f
blonde looks. But theyre still rich
in glutathione, which repairs cells before storing them in a jug or l k h
damaged by stress and pollution. beaker (10 conransho k) ( i )
with a little w f e f
C PURPLE Thi k ll b d
The anthocyanins that provide d h
this variety with their pleasing ld h d
purple hue are also powerful
f
antioxidants, which lower blood
pressure and curb inflammation. h l h d l
Oh, and theyve been linked to f
a reduced cancer risk, too. h h
l h
D JARRED
OK, the salt used to preserve
these is best rinsed away, but
Cornell University found levels
of lycopene, a pigment that fights
heart disease, can be six times
T
higher in preserved veg. One in

the jar is worth two in the packet.
C
G
32 MENS HEALTH S CO K
O
04
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H
05
TIME A
G
G G T
G gf n
p f f r
t y f l
t bl go d
f y g n
t , t
w e e ta a sm s
v y h g b h
f p d
f y g s g
th y h o l
a g f A B
v
B h g
ASPARAGUS WITH POACHED EGGS WHITE ASPARAGUS WITH MUSHROOMS
SERVES 2 METHOD SERVES 2 METHOD
a y d t Asparagus spears, Simplicity is a virtue. Just dont stray St George mushrooms, The St George mushroom is in sync
th b gh l 12, trimmed into vice by using poor-quality eggs small basket with asparagus season and while it
g h h Eggs, 2 (go farm fresh for more omega-3). Olive oil wont slay dragons, its selenium can
f f f g Butter, 100g Bring one large pan and one small to White asparagus slice into your cancer risk. Clean, trim
Maldon sea salt the boil. Plunge the fresh asparagus spears, 12, trimmed and halve them before sauting for
Black pepper into the large pan and use the other Butter, 100g five minutes in a little olive oil. Steam
to poach the eggs they provide 7g Maldon sea salt the spears for four minutes, add them
of protein each. Let the pans simmer Black pepper to the mushroom pan with the butter
for about four minutes, then plate up and season with sea salt and pepper.
the asparagus and top with the eggs Toss around once or twice and serve
FOO Y l db l d . t d l t .
A
s h h
p dd h bel
l l
f ff
f n
COD
FEBRUARY APRIL
Filled with
DHA and E
fats at this
of year, you
Friday supp
can help le
cognitive d l
TSMITH | PHOTOGRAPHY: LOUISA PARRY I FOOD STYLING: TAMARA VOS
NEW POT O S
APRIL JULY
These spud
out vitamin
which your b d
uses to rele
energy from f C D
to better p
your worko PURPLE ASPARAGUS AND CRAB JARRED ASPARAGUS WITH BURRATA
SERVES 2 METHOD SERVES 4 METHOD
DUCK A fresh 2-3lb brown Wash the crab and boil in a large pan Buffalo burrata, 4 balls Tear the burrata which, though
OCTOBER DECEMBER cock crab for 25 minutes. Let it cool slightly Jar of asparagus creamy, is 20% less calorific than
A forkful of duck Purple asparagus before picking the meat from the Chilli flakes, large pinch cheddar and high in bone-building
meat provides all spears, 12, trimmed claws and shell for a bumper serving A lemon, zest only calcium. Divide it among the plates
the amino acids Olive oil of immune-supporting zinc. Toss Mint, small bunch along with the spears then sprinkle
your body needs A lemon, juiced the asparagus in oil and place it on Parsley, small bunch with chilli, lemon zest and chopped
EDWIN
to fuel your hungry Maldon sea salt a sizzling griddle pan. Cook for four Maldon sea salt herbs. Season with pepper, coarse
muscles during Black pepper minutes, turning once. Spoon the Black pepper salt and lots of olive oil. Serve with
WORDS: C
the darker months. meat onto a plate atop the spears. Extra-virgin olive oil warm crusty bread, then go about
GU
Season with lemon, salt and pepper. A baguette your day with a spring in your step.

A 06
THE LONG
SLOG
WHAT
HAPPENS
IWhether
RUNyoure
A MARATHON?
still hobbling from London
WHEN...
or picking up the pace ahead of New York,
our quick tips will make going the distance
a good bit easier. Just dont tell your rivals
04
SCALE THE WALL
Even the most experienced
runners will describe Hitting
The Wall with sombre
resignation. This is when
01 01 the glycogen in your muscles

becomes depleted, says
TAKE A BREATHER Jones. Youre simply unable
Seasoned endurance athletes to sustain the same speed.
and 26.2 rookies alike can expect Avoid it by taking on 60g of
a rush of adrenaline on race day. carbs per hour from drinks or
But while a little will fire you up, gels. And do the same during
too much can burn you out. your longer training runs
Adrenaline breaks down muscle that way theyll be easier
glycogen, says Prof Andrew to stomach on the big day.
Jones, Exeter University
physiologist. Bring 02
down your heart rate
with diaphragmatic
breathing: one hand on
your belly, one on your
chest, inhale and exhale
deeply, five times. 05
02
TRUST YOUR GUT
Ideally, the only runs that should
concern you are those you did
during training... But distance 04
running can trigger diarrhoea,
says Kate Spilsbury of the
English Institute of Sport. 03
Theres evidence that bovine FEEL THE FORCE
colostrum supplements* help. Pounding the pavement takes
WORDS: DAN MASOLIVER | *12 BULKPOWDERS.CO.UK | ILLUSTRATION: PETER GRUNDY

And reduce your intake of its toll on your hips, knees and
fibrous foods such as lentils ankles. The force of each
and broccoli in the days before
the race, too. Softly does it.
step is more than twice your
bodyweight, says Spilsbury.
05
As fatigue sets in and your FLUID DYNAMICS
form slips, youll start to ache. With 2600 calories of energy
Mitigate the damage by expelled, your body will cry out
03
ensuring your trainers are fit to collapse in a quivering heap.
for purpose. Replace them Dont let it. If you stop moving
every 500 miles, and never as soon as you finish, youll
lace up a boxfresh pair on the experience dizziness due to
big day break them in with a drop in blood pressure, says
at least four five-mile runs. Spilsbury. Keep walking, and
go easy on the Volvic: gulping,
rather than sipping, is less
efficient for rehydration. Or sip
a beer. Its also less efficient,
but youve damn well earned it.

07
YOUR PRIME
NUMBER
08
GOLDEN
AGE A
THE DEVILS support that belief. In reality, your forties
ADVOCATE are the perfect time to both set new goals
and take stock of what youve achieved.
DEALS WITH THE DEVIL
YOU WONT
Lets start with work. Forty is the career
sweet spot. Youre youthful enough to be
considered enthusiastic and driven, but 1 WORTH THE WAIT
HIT YOUR PEAK

Self-assurance was linked to
have the experience and knowledge to
an improving mindset (being
command respect. According to ONS open to feedback) rather than
data, this is the decade at which you reach proving (justifying worth).
BEFORE FORTY
Far from steady decline, the big
peak earning power. By this point we also
have strong social foundations, providing
a self-assurance that wasnt present in our
2 TRADE UP
Money can buy happiness
but only if your spending falls
twenties or even thirties making this the
in line with your personality
four-oh is when you reach your ideal age to push for a promotion or pitch traits (artistic, sociable etc).*
true potential. This is how to those big ideas formerly relegated
to your iPhone Notes app. In fact, 3 GOING STRONG
harness the age of opportunity astudy by career development group In over-forties, symptoms of
low T such as fatigue and loss
Zenger Folkman noted a spike in of libido were only seen in men
self-condence in men aged 41-45 who were also in poor health.
M
ore than half a century 1 . And, according to the journal
since the term midlife Personality and Social Psychology, Too often we externalise. We want to buy
crisis was rst coined by self-belief plays a bigger role in raising that 9000 aerodynamic road bike to
Canadian psychoanalyst social status than talent though no show o, not as a rst step toward loftier
Elliott Jaques, its still a key component doubt you have plenty of that, too. tness ambitions. At 40, its time to start
of our ageing narrative. Its assumed that But what of that most crucial of questioning why you want the things you
theres an arbitrary point in our lives at commodities, happiness? A survey want. Thats not to say you cant buy the
which we must come to terms of 2000 Brits found reported bike. But buy it because making time for
with our restricted possibilities, career contentment, relationship yourself and maintaining health form
physical limitations and the satisfaction and happiness top
fact that being talent-spotted out between the ages of 38 and
Its not the physical
at Sunday league is now 40. The key to upping your changes which cause
highly improbable. own when setting midlife
us issues, but our
OK, the latter point goals is to work on becoming
OUR ADVOCATE
Rob Stewart is a is valid, but the rest? explicitly aware of your value beliefs around them
psychotherapist A nonsense. Worse still, system which is harder part of your value system. After all, its
who helps his it can quickly become for men to do earlier in easier to do things that make you happy
clients dismantle a self-fullling life, when youre still if you understand why they do 2 .
WORDS: SCARLETT WRENCH | PHOTOGRAPHY: AGATA PEC | *STUDY BY UNIVERSITY OF CAMBRIDGE | UNIVERSITY OF SYDNEY
unhelpful belief
systems (rstewart prophecy. Like worrying about whether As for any losses to your physical
psychology.com) grey hairs, if we you can pull o being prowess, youll nd there are fewer than
begin actively a fully edged adult. anticipated. Its often not the physical
looking for our limitations, changes taking place which cause issues,
we will surely nd them. but rather our beliefs around them. Some
Its called conrmation studies show drops in testosterone after
bias you believe 40 are actually caused by a decline in
something to be true health, rather than ageing itself, and that
and so you nd staying t can stave o these eects 3 .
evidence to Listen to your body if youre receiving
sure signs to ease up on your training,
do just that. If not, press on. Endurance,
in particular, can even improve with age.
And, free from the insecurities of your
twenties and thirties, you can focus more
on nding activities that you honestly
enjoy, and less about posturing in front
of the mirror. Once you know what works
for you, theres no reason to temper your
expectations of what you can achieve.
ENSURE YOUR
FIFTH DECADE IS
SUMMIT SPECIAL

33.88 miles
THE BEST The lung-searing distance
GYMS IN Sir Bradley Wiggins was

able to cover on the track
THE WORLD in 60 minutes, during his
successful attempt at the
hour record back in 2015.
C
lose your eyes and you can
still recollect the fevered
GIVE LEGS DAY atmosphere that powered

Team GB to victory. Half
a decade may have passed, but the
UKs best coaches handy if you
have your sights on Tokyo 2020.
However, even with the intricacies
A FRESH SPIN
Lee Valley VeloPark was as much
sense of accomplishment and,
crucially, of opportunity is palpable.
Our Olympic endeavours have
of racing lines safely under your
teardrop helmet, cycling still calls
for high levels of tness. We also
made cycling a national pastime. have studio sessions, says Bellis.
a star of London 2012s Olympics At last count there were two million There are videos you can follow
Brits saddling up on a daily basis. and immerse yourself in on the
as the Team GB cyclists. Now its But what those tired of rainy roads static bike. Whether youre trying
your turn. Head to Olympic Park, may not realise is that the chance to to overtake the sprinters on screen WORDS: TED LANE | ILLUSTRATION: HUGO ALBERTO SNCHEZ/GULF NEWS DUBAI
don impossibly tight Lycra at this or keep up with the virtual peloton,
clip in, and get yourself on track elite venue is open to the everyman. it makes for a more interesting time
We start with an hours taster in the saddle than suering an hour
session for 40, says track coach of EDM at your gyms spin class.
Jonny Bellis. Nine out of 10 people Add to that the opportunity to trial
through our doors have never used the outdoor road and BMX tracks,
this type of bike before, or even and you also get a more exhilarating
ridden on a circuit, so its a case of legs day than yet-more-squats.
going through the basics rst. Once Keep your eyes peeled for any
youre at ease on a xed-gear bike famous alumni in the paddock,
(stop pedalling and youll faceplant) too. With regular visits from the
there are four accreditation stages likes of Sir Chris Hoy, a golden slice
available under the tutelage of the of world-beating advice could be
onewell-timed question away. Just
dont ask for a mid-lap sele.

09
PEDAL TO
THE MEDAL
10
TRACK
RECORDS A
250m
The distance of a single lap
of the track. Although, once
youve been around the first
time, were sure that wont
be nearly enough for you.
Expect to get hooked.
ck
ra
Xt
BM
2000 watts
The power output of elite
C y cl i
cyclists. Thats an exertion

force of approximately
ng t r ac k
two tonnes, which gets

them off the start line and
up to 50mph in no time.
43%
The gradient at the sides of
each turn which is pretty
damn steep. The higher you
go, the tougher it gets, so
head for the top if you really
want to test your legs.
10
The cost of a 90-minute
session out on the BMX
track, where you can learn GYM
specialist racing techniques LEE VALLEY VELOPARK
like cornering, jumps and
mastering the start gate. LOCATION
QUEEN ELIZABETH OLYMPIC
PARK, LONDON
WEBSITE
VISITLEEVALLEY.ORG.UK
M S CO K MENS HEALTH 39
A 11
EASTERN
M C E
12
SCHOOL
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WORDS: MICHAEL JENNINGS | PHOTOGRAPHY: AGATA PEC
m g.
HEALTH
S D
0 7
40 S H S CO UK
VERSUS
OLIVE OIL VS
13
SHREWD
OILS A
COCONUT OIL
GREASE IS THE WORD
You may be eating all the right foods, but are you dressing and
drizzling astutely s c nut
oil has the subs t pp n s
OLIVE OIL C CONUT OIL

S
13.6m
The gallons of oliv
$272m he revenue made by
oil the UK consumed s an-Pacic countries
in 2016, with globa f om coconut oil sales
consumption up st year. Well, Whole
by 73% in 25 years ods never was cheap
Oleuropein, a natural compound in olive The fatty acids in coconut oil can delay
oil, boosts testosterone production and cognitive decline due to ageing by giving
encourages the body to retain protein brain cells extra fuel to repair themselves
Journal of Nutritional Biochemistry University of Copenhagen
SLICK MOVES
Anti-inammatory Balances blood sugar Great with balsamic Improves digestion Boosts good cholesterol Moisturises skin
ENDORSEMENTS
Olives monounsaturated fat is something This oils medium-chain fats provide a fast
most of us need more of, with benets to source of energy, as well as stoking your
cardiovascular health and blood pressure metabolism for a healthy hand in fat loss
Nutritionist Ben Coomber, bencoomber.com Dietitian Emer Delaney, myprivatediet.com
OIL SPILLS
WORDS: LOUEE DESSENT-JACKSON | PHOTOGRAPHY: AGATA PEC
Low smoking point Possible chemicals Fewer hipster points More expensive Super calorie dense Too solid to drizzle
Use rened oils for light frying and save CULINARY TIPS Coconut oils ability to retain nutrients at
extra-virgin for drizzling. Youll lose vits high temperatures is its USP, but you can
and minerals not to mention avour by also whip up a dressing by whisking it with
applying heat to the more expensive stuff apple-cider vinegar, honey and mustard
THE MH VERDICT: OLIVE OIL WINS!

While coconuts fry-friendly prole is enough to extend its shelf life, the health benets
and culinary versatility of olive oil mean it lives up to its Homeric billing as liquid gold.
Pour and dip to your hearts content and leave your body, not your wallet, feeling lighter

GOOD GRIL
HUNTING
The MH Lab gives th
latest lean searing
machines a proper
grilling to close the lid
on worktop cuisine
A
s British summer
beckons, hoping
that the slim hours of THE BRAIN BOX
sunshine will coin d 76/100
with your planned back-gard Tefal OptiGrill GC701D40
banquets is more than a littl
150 homeandcook.co.uk
optimistic. But while nothing
beats a barbecue for warm weather Design
vibes, ring up indoors can earn HOT DEAL Performance
you even hotter health benets. 84/100 Ease of use
Counter-top grilling swapping Lakeland Fold-Out Grill STEAK OF GENIUS Burgers, chicken,
open-ames for a grease-draining 65 lakeland.co.uk bacon, fish... this automated grill
griddle will not only cook up has temperature and timer settings
a leaner, more tender strip of Design for one and all. Plus, the fat-stripper
protein, but a smokeless BBQ Performance (no jokes, please) has sensors that
also cuts through the clouds of Ease of use tell how many items youre sizzling
carcinogenic chemicals, known CHEAP THRILLS This machine can to tweak its cooking accordingly
as PAHs (polycyclic aromatic be opened up to cook on its two handy for when youre searing four
hydrocarbons), coating your meal. 750cm2 flat grills, or you can fold burgers on its giant 600cm2 griddle.
To determine which non-stick
WORDS: THOMAS LING | PHOTOGRAPHY: PAVEL DORNAK AT HEARST STUDIOS
in the fat-funnelling angled plates. EXPERT VERDICT Auto-programmes
cooker will yield you a better Either way it sizzles at over 200C. make Optigrill your personal
burger, and an easier clean-up Plus theres no need to bin the kettle Ramsay, complete with expletives:
operation when your cheese and microwave to make space on expect plenty of annoying bleeps
toastie goes awry, we recruited your kitchen worktop, as it locks up that only make sense in the cookers
the experts from the Mens Health for easy storage in your cupboard. complex instructions. Still, youll
Lab to sear superior muscle fuel EXPERT VERDICT From chops easily earn back time spent with its
in the name of science. These are to burgers to veg, the Fold-Out manual by loading its removable
the grills best equipped to raise gave us solid searing results grill plates into the dishwasher.
the steaks on your nutrition plan. (alongside several spits of oil,
Prepare to turn up the heat. so watch out) across the whole
For more product testing, visit culinary spectrum. Just dont ask
menshealth.co.uk/mh-lab us how long it took: its lacking
a built-in timer. Still, it offers plenty
of better beef for your bucks.

14
BROILING
POINTS
15
KING
SEAR A
MH
WINNER
HEAVY
HITTER
73/100
George Foreman
Entertaining 10
Portion Grill 18603 60
VIEW TOP OF THE CHOPS georgeforeman.co.uk
SHAPESHIFTER
TO A 87/100 77/100
GRILL Sage by Heston Blumenthal Smart
Design Cuisinart Griddle and Grill
Grill Pro 295 johnlewis.com
Performance GR4CU 100 cuisinart.co.uk
We reveal the lengths Ease of use
our burger-loving Design READY TO RUMBLE The lean-grilling
Design
experts went to, to
find the hottest grill
Performance easy-cleaning champ is back. In Performance
for your kitchen Ease of use one corner: the deep griddle press Ease of use
HOLY GRILL It might burn a hole in perfectly cooks four portions of CULINARY CHAMELEON Whether
TURN UP
THE HEAT your wallet, but the Sage comes up protein with precision. In the other: used as an unfolded contact grill
We timed how trumps. You wont need Michelin a six-portion flat grill to fry up for more delicate veg or a closed-
long it took the grill to star skills to harness its capabilities health-boosting side orders. griddle press for robust slabs of
warm, then measured either the grill is equipped with EXPERT VERDICT Providing youve meat, this machines adaptable
the heat of its casing
for burn-free fingers. novice-friendly programmes for got the 57cm spare in your kitchen, floating hinges make a veritable
a wide range of meats. Thats not to the Foreman is a knockout grill for feast out of all kinds of comestibles.
BUNS IN mention its integrated temperature impressing guests. The lack of tilt And itll do it in seconds thanks to a
THE OVEN probe, for professional precision. may leave its fat-draining USP on scorching top temperature of 230C.
An even toast
on your baps is a great
EXPERT VERDICT Not only will this the ropes, but the grills solid build EXPERT VERDICT With the high
performance indicator. grill carry out your every meaty and versatility deliver a one-two temperature being so effective
We wanted an even command, itll craft gourmet fare at of protein and practicality. at searing fat, youd best be careful
colour and no burning. the push of a button and even tutor of your clothes around spitting
MEAT
you on how to rest meats for better grease pools at the back of each
NVEG taste. And while its a little heavy- plate that the internal drip tray cant
Every duty when cooking delicate greens, handle. Nevertheless, the Cuisinart
available setting was its flat plate is perfect for pancakes. is solid, stylish and adaptable,
tested to separate the
A very fair trade, we reckon. earning it an MH license to grill.
clever counter-top
chef from the crude.

you can never have
too many nuts
100%
nuts!
Protein, energy, deliciousness: nuts have got it all. Thats why at

Meridian we go to such crazy lengths to pack as many nuts into our
nut butters as humanly possible.
meridian: nuts about nuts

16
UNFOLD YOUR
POTENTIAL
17
BLOW AWAY
RIVALS A
O
S S
0 w p
g
P O
R G OU S
OS U o g
L S O
ce eb te e c do
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l l l n th ll d l L
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d h d h d o lk d a y
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k l b u f f
ea t a a d. ou w ave s ly h h gh h s
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k d h S d k y
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(
WORDS: TED LANE | PHOTOGRAPHY: GETTY | ILLUSTRATIONS: ALCONIC
f -
)
k d b h P
F SS I g
N S D a d b o out to t e b oo
t y
0 f y py
r g
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M S CO UK M S 47
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18
FOOD OF
LOVE
19
HAPPY
MEALS A
ALL THE FITTER,
HAPPIER
FUN OF FOOD
THE FARE
You know in yo
Food as chemistry can
the food that ma be studied, tabulated
smile, even if yo and codied; food as
culture cannot.
demurs. Dont b h y To put it another way:
there is no experiment that can
quantify the sense of wellbeing
J
unk food, right in that glorious a dad feels when knocking up his
moment of imbibing, delivers trademark shepherds pie every
both pleasure and comfort. weekend. Or the electric thrill gleaned
Biologically, were programmed courtesy of a date-night meal at the
to seek it. Human jaws and stomachs newest restaurant in town. On a more
are small. We cannot, like the storied discourage the personal level, the euphoria that hits
pythons of YouTube, ingest entire satiated route as I bound up the stairs on a Friday
alligators and subsist without further to contentment. having collected an Indian takeaway is
nourishment for months on end. Scientically, its overwhelming enough to justify even
To our bodies, evolved to survive as tricky to argue. The the most severe case of Sunday DOFS.
hunter-gatherers over millions of mood/food quandary is ENJOY PLEASURES OF Surely, then, a truly happy diet is to
years, the next famine is always a case of chicken and egg THE FLESH WITHOUT be found neither in the aspartame glut
THE HEART ACHE
coming. Consequently, your system because it is unclear which of processed junk nor the monastic
is calibrated to propel you toward the comes rst: the healthy choice or joylessness of punitive eating plans.
maximum amount of calories tted the happy outlook. (Incidentally, when The key, as ever, is balance.
into the most easily digestible package. it comes to chicken and eggs, most From the pyrotechnic creations
Back on the African savannah, that agree that you should try to eat both of Heston Blumenthal and his fellow
meant meat, and increasingly more in large quantities.) gastrophysicists to the revelatory
of it. In 2017, it translates as sugar, However, what plentiful research quality of Lidls Magnum knock-os,
fat and salt the dietary dark triad does suggest is that positive feelings MR HAPPY we in the UK have never been as
which remorselessly strobe your brains lead to healthy choices. Meanwhile, MHs Ed Vanstone mesmerised or as spoiled by the
reward centres. In particular, the much- the black dog is likely to drag you back scours the latest culinary options available to us.
pilloried white powder is catnip for your toward the glare of the backlit menu. science to find our Reader, we implore you, dig in. You can
feelgood factors
pleasure hormones: as well as triggering A study at Penn State University that prep tomorrows salmon and rice later.
a big squirt of dopamine, it chivvies tracked the interaction between diet
along the amino acid tryptophan, and mood over the course of seven The happiest foods are those that taste
which facilitates production of the days found that an increased intake THE SWEET SPOT good, burn fat and enhance your mood
bodys happy hormone serotonin. of calories, salt and fat resulted in
DE L
The catch, of course, is threefold. black moods a full two days later IC I
O
Too much of what you fancy a) makes a phenomenon we humbly suggest
US
you fat, b) damages your should be christened

health, and c) heres We are unique. DOFS (Delayed
the kicker draws you Onset Food Sadness).
into an addiction cycle Animals feed, Similarly, harvesting
wherein your dopamine while we dine the vegetable aisle
signal down-regulates, one day tends to lead R F
E
requiring larger and larger sugar doses to a sunnier disposition the next.
AT-
OST
BU
justto unleash the same pleasurable Case closed then? Well, not quite.
M O O D -B O
RNE R
response. That doesnt sound much Clearly its not that simple. A subject
like a Happy Meal to me. thats as complex and nuanced as
PHOTOGRAPHY: GETTY
Its therefore unsurprising that our relationship with food cannot

contemporary nutritionists strongly be unravelled by cold science alone,
however robust. Thats because
humans are unique in the way we view
our grub. Animals feed, while we dine.

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FIT$E INDX
20
CRUNCH
TIME A
SUMMER ABS
THE RISE & FALL OF UP

TAKE THE PLUNGE
DOWN
TRUMP CARBS
MIDDLE MANAGEMENT
Shakes with added
Cold showers signal UP carbs wont boost
the body to turn white muscle mass and will
SHOO THE FAT make it harder to shift
fat the hard-to-shift
Take stock of the latest studies to be left shredded, love handle kind into
A scoop of L-citrulline your spare tyre. Best
in your pre-workout stick to pure whey.
not ripped o you reach th h brown, used as fuel
to keep you warm.
targets visceral fat Journal of the Int Soc
which increases your of Sports Nutrition
Refreshing news.
risk of diabetes by
Harvard Med School
allowing your body to
burn it more easily.
UP Paris Descartes Uni
THE SUN BURN
Vit D supps arent
just for the darker BUY OR
months. Taken before SELL?
circuit training, the UP
nutrient helps to shift
Gut
fat by making muscles
gospel
sensitive to insulin.
Kyung Hee University HOLD
Core
DOWN values
FULL SPEED DOWN
Swap fast food for Six-pack
slow and steady. There of lies
is a strong correlation
between fast eaters
and low satiety levels. DOWN
Journal of Clinical BOTTLES OUT
Endocrinology and Dont let the label fool
Metabolism you: people guzzling
diet fizzy drinks put
UP on three times more
abdominal fat than
DRINK IT DOWN those who steer clear.
Bottoms up. Two cups The American
of water before each Geriatrics Society
meal encourages the
body to burn more fat,
boosting weightloss
by 44% over 12 weeks.
Virginia Polytechnic
Institute
UP DOWN HOLD
READY TO ROLL 6-PACKED LUNCH THE WEIGHT DIVIDE
Still think the crunch Working through is Planning to hop on
is king? Researchers no way to slim down. the treadmill before
used electrodes to Skipping meals sets you pump iron? Less
WORDS: LOUEE DESSENT-JACKSON | ILLUSTRATION: INFOMEN
see how abs respond off bodily processes is more. Youll cut abs-
to different moves and that can cause weight swaddling fat quicker
found knee raises and gain, even if it does by keeping strength
rollouts work best. keep the boss happy. and cardio separate.
California State Uni Ohio State Uni Uni of Jyvaskyla
UP HOLD UP HOLD
COLD SWEATS GREEN LIGHT LEAN LEAVES EAT BY NUMBERS
Dont wish away chilly A cup of green tea As many as 60% of A high-protein diet
mornings just yet. with dinner will make us are deficient in may help your abs
Exercising in the cold you feel fuller long magnesium, a key pop, but dont go
burns more calories, after youve put down ingredient for tighter overboard. Your body
so youll be grateful your fork, so your belts. Add spinach synthesises 20-35g
come beach season. abs are safe from the to your salads in at a time. Any more
Endocrinology late-night fridge raid. place of lettuce. is just extra calories.
& Metabolism Lund University Nutrition Journal Nutrition & Metabolism

HO
BU
M O
BO Y
16 OPS ON
HIS NECK
O O S
A CLASS ACT
Meet Dan Conn, the
driving force behind
the F45 tness empire
and not one to suer
any feeble excuses
S
tanding in Dan Conns sizeable
shadow, its easy to raise an
eyebrow at his claims to have But here began the impressive rebuild
forged his towering frame using project and his partnership with F45.
the not-so-macho combination of circuits, Ive swapped sport-specic training
mobility drills and pilates. However, for training to look and feel good, he
Conn the brains and brawn behind says. My philosophy is that youve
Australias F45 and the workout trend set got to get out of your comfort zone
for world domination with 800 studios in at least twice a week, as well as
22 countries really does practise what dedicating 60-90 minutes to
he preaches. But it wasnt always this way. yourself everyday. Thatll be two
Destined for rugby league greatness full-throttle classes to burn fat
102KG
at a young age, Conn played Australian and gain lean muscle (yes, it is
age-group rugby at 15, lived and played possible to build Conns bulk
with Sonny Bill Williams at 17, and turned in a class setting just grab the
pro with the NRL Bulldogs at 18. The pre- heaviest weight and lift really
season was all about the big weights and slowly) as well as nally paying
long runs, says Conn of prepping for the attention to all those extras.
bruising physicality of the game. Rugby Mobility work and pilates now WEIGHT
league is such a bash-up sport; thats why take pride of place as part of his
the average career spans just 27 games. tness regimen, protecting him
The players who have long careers are from injury and priming his
all about mobility we call it extras in body for mind-bending feats
Australia, he continues. of strength take the triing
If only Conn had known matter of his 200kg squat.
that at the time, his life For some men, a broken neck
may have turned out very would be just cause to check
dierently. Sometimes out. But for Conn it only made
people push through that him stronger. And with his
pain barrier. I was a sucker brawnchild, F45, expanding to
THE MOTIVATOR
Dan Conn, elite for it, he says. It was this 18 studios nationwide this year,
coach and the mentality that saw him we suggest you follow his lead.
athletic director trying to smash people
of F45 Training up on the pitch six weeks
INSTAGRAM after he unknowingly
@dan_45_conn fractured his neck. This
forced him to retire at 26.
52 MENS HEALTH
21
FORM AND
FUNCTION
22
KING CONNS
WORKOUT A
250KG
DEADLIFT 1RM BECOME A CONN MAN
Strip fat while hanging on to solid
muscle with Conns quickfire circuit
01/ KETTLEBELL PRESS-UP

3 sets of 30 seconds
Gripping two kettlebells beneath your
shoulders (A), lower until your chest
is level with the handles (B). Keep your
core tight, so your body forms a straight
line. Push up explosively. The added
instability will switch on your abs, too.
02/ MOUNTAIN CLIMBER

Set up like youre in the sprinters
blocks, with one foot beneath your
waist and r g
straight (A) p y w p
positions (B) p
03/ JUMP SQUAT

Squat, keeping your back straight,
T until your thighs are parallel with the
floor and your glutes about level with
S SS your knees (A). Explode up
F -
into a jump (B), then drop
f ,
straight into the next rep.
t y
, B
s C
b f f
h l h h A
l l h l b l :
WATKINS | GROOMING: NATACHA SCHMITT
B ST
WORDS: TED LANE | PHOTOGRAPHY: TOM
P ll d k d do
MO G S CK
M d s
L C Th l
w h h ll i
OO S CK
B f ff e
DINNER l d
s k h h

REFINED
DINING
PRIMI
ON A
PASTA
PASTA YOUR BEST
Cut out fast-carb fears. These recipes oer every twist on the
Italian staple to t any training goal. No spiraliser required
O1
WEIGHTLOSS
LENTIL
PAPPARDELLE
CUT HUNGER INTO RIBBONS
WITH FIBRE AND PLANT-BASED
PROTEIN TO FIRE YOUR METABOLISM
INGREDIENTS
SERVES 2 610
AN ONION CALORIES
GARLIC, 2 CLOVES
EXTRA-VIRGIN OLIVE OIL
BROWN LENTILS, 150G 17g
BAY LEAVES, 2 FAT
DRIED PAPPARDELLE, 200G
FRESH PARSLEY, 2TBSP METHOD
24g 1/ Chop the onion and garlic do it). Drain the pasta, add
PROTEIN
and fry in oil before adding 2/ Boil on a medium heat for to the lentils, stir in some
the lentils to the pan shown 30 minutes until some lentils fresh parsley and drizzle
90g to increase satiety by 31%, have softened to a smooth with olive oil. Bellissimo.
CARBS according to St Michaels sauce, and the rest are whole With thanks to Jacob Kenedy,
Hospital, Canada. Add the bay but tender. Add water if dry. chef-patron of Bocca di Lupo,
ea es a d 500 o ate . / p boil the pasta boccadilupo.com
u ( minutes will
O2 INGREDIENTS
SERVES 4 361
METHOD
O S LOBSTERS, 2, LIVE CALORIES

1/ Bring a large pan of salted
water to the boil and chuck in
S G DRIED SPAGHETTI, 300G
RED CHILLIES, 2 your lobsters headfirst. With
GARLIC CLOVES, 2 1.5g just 1.5g fat for every 20g
O WHITE WINE, 3TBSP FAT protein, theyre the perfect
PLUM TOMATOES, 4 fuel for lean growth. Cook
O G FRESH PARSLEY, 2TBSP
FRESH BASIL, 2TBSP 24g for eight minutes until bright
PROTEIN red. Drain and cool.
2/ Twist and crack open the
claws, legs and body before
59g peeling the shell and pulling
CARBS
out the meat. Slice your spoils
into mouthfuls. Bring a pan of
salted water to boil and cook
the pasta until al dente.
3/ In another pan mix your
chopped chillies and garlic
with white wine and lobster
meat and cook for three
minutes on a medium heat.
Throw it all together along
with the tomatoes and
herbs, then plate up.
With thanks to Angela
Hartnetts Cafe Murano
A
O3
HEART-
STRENGTHENING
SEAFOOD
SPAGHETTI
THIS SICILIAN DISH REELS IN HEART-
HEALTHY OMEGA-3 A NUTRITIONAL
OFFER YOU CANT REFUSE
INGREDIENTS
SERVES 4 584
A WHITE ONION CALORIES
A GARLIC CLOVE
DRIED CHILLI FLAKES
EXTRA-VIRGIN OLIVE OIL 20g
WILD FENNEL, HANDFUL FAT
ANCHOVIES IN OIL, 5
PINE NUTS, 1TBSP
CHERRY TOMATOES, HANDFUL 33g
SARDINES, 800G PROTEIN
WHOLEGRAIN SPAGHETTI, 320G METHOD
1/ In a frying pan at half heat, wholegrain spaghetti shown
72g cook the chopped onion, garlic with the onion and add to reduce cardiovascular
CARBS
and chilli in the oil until soft. the pine nuts, fennel and disease risk by 21%. Cook for
Boil the fennel for five minutes tomatoes. Mix in the sardines 12 minutes and add it to the
before chopping. Keep the with 2tbsp of hot water, cover sardines pan. Mix, plate up
water aside for the pasta. and leave for five minutes and prepare to be hooked.
2/ Cook the anchovies, packed before breaking up the fish. Adapted from Sicily by Katie
with heart-healthy omega-3s, 3/ Remember that fennel and Giancarlo Caldesi
water? Its time to add the
O4 INGREDIENTS
SERVES 2 915
METHOD
ENERGY- CHICKEN LIVERS, 350G CALORIES

1/ Heat a frying pan until
smoking hot. Add the oil
BOOSTING EXTRA-VIRGIN OLIVE OIL
SMALL ONION, and seasoned livers to the
TAGLIATELLE A CELERY STALK 25g pan. Theyre loaded with yawn-
WORDS: THOMAS LING | PHOTOGRAPHY: KAT PISIOLEK AT HEARST STUDIOS I FOOD STYLING: MATTHEW FORD AT HERS AGENCY
RAG A GARLIC CLOVE
DRY MARSALA, 150ML
FAT averting iron and pantothenic
acid, the chemical your body
CHARGE THROUGH MIDDAY WHITE WINE, 100ML
ENERGY SLUMPS WITH THIS ROSEMARY LEAVES, 1TBSP 63g uses to break down fats for
DRIED TAGLIATELLE, 200G PROTEIN energy. Fry two minutes on
POST-WORKOUT POWER-UP FRESH PARSLEY, 2TBSP each side, remove and chop.
BUTTER, 40G 2/ Switch to a saucepan and
88g fry the chopped onion, celery
CARBS
and garlic with some salt and
pepper over a medium-low
heat. After 10 minutes, add
the chicken liver and its
juices, the marsala and wine.
Simmer gently for an hour
until the sauce is thick like
pt. Add the rosemary and
take it off the heat.
3/ Boil the pasta in a pan and
add a splash of water to the
liver sauce to thin it. When
the pasta is al dente, drain
and add to the creamy liver
sauce with parsley and butter.
With thanks to Jacob Kenedy,
chef-patron at Bocca di Lupo,
boccadilupo.com

A 24
STEEL
INDUSTRY
RUN THE
GAUNTLET
THE JONES
CRAWL 02 \ JUMP START
Once youve done the deads,
PAY THE move over to a 24in high box.

Crouch into a squat position,
IRON PRICE then explode upward to jump

onto the box. Repeat 25 times.
Combined with the deadlifts,
Gauge your deadlift strength, this fires both your slow- and
fast-twitch muscle fibres.
jumping power and mental
resilience with our workout
crucible. Deep breath, now...
01 \ LIFT OFF
The Jones Crawl is a gruelling
time-trial, concocted at the
gym that forged the physiques
of Henry Cavill and Gerard
Butler. Start the clock, grab
a barbell weighing 115% of TASKMASTER
your bodyweight and execute Steve Kowalenko,
10 deadlifts with perfect form. certified Gym Jones
instructor: Mastering
the Jones Crawl
requires a combo
of solid strength for
the deadlift portion
and sheer endurance
for the high-rep
plyometric jumps.
steve@gymjones.com
03 \ POWER ON
Thats one superset. Do two
more rounds before you stop
WORDS: MATT EVANS | PHOTOGRAPHY: PHILIP HAYNES | GROOMING: SABINE CHAMMAS | STYLING: ABENA OFEI
the clock. With explosive
MODEL: CHRISTOPHER WHITLOW AT ANDI PETERS MODELS | SHORTS AND TRAINERS STORE.NIKE.COM
power and strength exerted
under a serious oxygen
deficit, this workout
will enhance your The
sports performance. Scoreboard
Share your scores with the
hashtag #MHGauntlet
to see how you compare to
Superman, Leonidas et al
@MensHealthUK
YOUR SCOREBOARD How did your time measure up against the Gym Jones standard?
< 8MIN 0SEC < 7MIN 0SEC < 5MIN 30SEC < 4MIN 30SEC
AVERAGE FIT ADVANCED ELITE
Crawling over the finish line? Dont Leaving the opposition in your dust, At this level youre boosting The Gym Jones standard. This
fret youll be working at over 85% these plyometric posterior-chain haemoglobin and red blood cell monstrous time is equivalent to a new
of your max heart rate, which will exercises will help you develop more levels, carrying more oxygen to rep every 2.5sec. Yes, it will hurt
ensure your metabolism continues explosive power in order to outsprint your muscles for an endurance considerably so but unfortunately
to chew the fat for the next 48 hours. the most dogged of defenders. boost akin to altitude training. that is somewhat the point. Enjoy.

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C
F
25
G
O G
6
GOO
S
A
OU O
S
OU S GE S G
S D
0 7
NATURAL
ES
e e h benefits of
g eekend stretch
good shuteye.
ps will optimise
off the grid
SAT 11AM COUNTRY SMILE

Take a hike.
Nature walks
have been
associated with
decreased symptoms of
depression and lower
rates of perceived stress,
the Uni of Michigan found.
SAT 9PM HAPPY CAMPERS
O O b
h
y
h
Research
conducted by
British tent
UH S l l
yj
d
f
g
g
bl h d b
f f y
y manufacturer
Olpro found that 95% of
couples who go camping
together report a boost
l d bl h d
o f f h d d h y l
in sexual satisfaction.
s d l b b k h e f g g SUN 1PM LIGHT BITES
l b d h Eating your
d l h h d d b l l lunch al fresco
I
t g f g y s will raise your
WORDS: AARON TOUMAZOU | PHOTOGRAPHY: AGATA PEC | CLOCK SOCIETY6.COM
f f levels of vitamin
I l d l h hl D, associated with a 7%
r y g y g reduction in all-cause
aa . ut eve o t ose w o evade t e l k d h mortality, the Archives
g y f d y k y k g of Internal Medicine say.
y g
d b d h d l d l MON 8AM FOREST PUMP
y f g y f Forgo Mondays
g g y queue for the
d ll h f bench. A study
by gl y h d f f y f in California
y gy g y Pacific Orthopaedics
l d ll h h found men who take their
y y workouts outdoors lose,
f y gg on average, 6% body fat.
HUNNAM REVEALS THE
POWER BENEATH THE THRONE
Fit
HIS JOURNEY FROM
WORKING-CLASS
TYNESIDE TO SILVER-
SCREENED HOLLYWOOD
HAS BEEN A LONG AND
For
INTENSE SLOG. BUT NOW
THAT THE OUTLAW BIKER
FROM SONS OF ANARCHY
HAS BEEN CROWNED
KING IN GUY RITCHIES
ARTHURIAN EPIC, THE
REWARD HAS REPAID THE
TOIL. CHARLIE HUNNAM
A
EXPLAINS TO MH WHY
HE DOESNT KNOW ANY
OTHER WAY
King
WORDS BY COLIN CRUMMY - PHOTOGRAPHY BY BRIAN HIGBEE
MENS HEALTH 65
The great
white is not
an apex
predator,
PHOTOGRAPHY: BRIAN HIGBEE COPIOUS MANAGEMENT | STYLING: DAN MICHEL | GROOMING: KIM VERBECK/LA MER THE WALL GROUP | PROP STYLING: KENDALL FAETH | PRODUCTION: JILL ROY AT 3 STAR PRODUCTIONS
IN HOLLYWOOD, HUNNAM HAS
A REP FOR HANGING TOUGH
says Charlie Hunnam across the breakfast rather than weights or machines.
table. Orca whales eat them, so great I built up to around 85kg for King
whites have learned to be afraid of anything assures MH, has sensibly made her own Arthur, says Hunnam, doing the mental
swimming in their direction. The best holiday arrangements over the years. arithmetic on his rst of three physical
mode of self-defence is to swim toward transformations in two years. When Im
them. Now, admittedly, it takes an ROYAL ASCENT really working hard at it, thats my movie
extraordinary amount of courage and Still, the pay-o has been impressive, star weight. Achieving it, he says, was
will to force ones body to do that even if it has been taxing on the body. simple, if brutal. Nothing changed about
If its not the most obvious subject He has just nished lming a remake his go-to combination of pull-ups, press-
to be discussing over eggs with a rising of the Steve McQueen classic Papillon, ups, dips and squats. He didnt especially
Hollywood star, it is nevertheless an a role that required Hunnam to drop vary his clean-eating diet. Nor did he, as
instructive way to begin understanding signicant weight to rock the jailbird is industry standard, employ a PT. He just
Hunnams intense approach to, well, look. Hed already pushed his body way drastically upped the workload.
pretty much everything. below his natural 75kg for The Lost City I always do the same stu, just at
Not long ago, the 37-year-old Tynesider ofZ, where on an intense stint on location adierent volume, at a dierent level of
was in the nal stages of planning an in the Amazon he played areal-life intensity, and to dierent ratios, he says.
ambitious shark-diving excursion with Indiana Jones character. Before that, To give this some context, he explains
photographer Michael Muller. The project hed gone rmly the other that a typical session might
would be dangerous they would be
lming out in open water rather than
way, gaining 10kg for the
title role in King Arthur: TRAINING consist of 150 pull-ups,
400 bodyweight squats
from cages and wits would be needed.
But the trip didnt come o.
Legend of the Sword, the
long-awaited Guy Ritchie FOR COMBAT and the small matter of 750
press-ups. Clearly, Hunnam
His response to this news was revealing.
Hunnam was so disappointed not to have
blockbuster which hits the
multiplexes this month. HAS MENTAL does understatement well.
Itsnot rocket science. I just
the opportunity to test out his theory
that he instead dived back intoafeverish,
The last time Hunnam
graced the cover of Mens BENEFITS ate more and did press-ups
like a motherfucker.
unbroken run of work. He says he hasnt Health in late 2014 he was about to begin Of course, he also had to work at
taken time o in seven years. There was his physical preparations, promising becoming a convincing medieval
aplan B a two-week trip to Thailand with us that hed get in incredible shape warrior. In addition to his strength
his longterm girlfriend, Morgana McNelis for the medieval epic. He proved to be training, hours were spent boxing and
but commitment to his career won out. aman of his word. In Ritchies signature learning how to sword-ght. The movies
I just had so much anxiety about going reimagining of the old English legend nal ght scene took ve days to shoot,
away and not doing any work for two rather neatly described by its lead as lming from 7am to 6pm. Its not even
weeks, he oers by way of justication. like Lord of the Rings meets Lock, Stock as much the physical benet of training,
I hadnt been able to get to a point where and Two Smoking Barrels Hunnam but the mental, he says. When youre
I was ready to commit to a fortnight o. embodies a master of martial arts and training in a combat discipline every
Which is, I realise, insane. McNelis, he sharp quips. He is also dened by tight
cords of functional muscle, chiseled
through primitive bodyweight exercises

COVE R M O D E L M U SC LE
CHARLIE HUNNAM
KING CHARLIE SWEARS

ALLEGIANCE TO
BODYWEIGHT STAPLES
day, it just gives you that eye of the tiger.
Thenif someone acts aggressively toward
you in a scene, I can run all the scenarios
through my head. You know, like Im
going to step to the side and put an elbow
through your face. He smiles, just.
METHOD & MADNESS

Hunnams weight has since plateaued,
but the fearsome appetite clearly hasnt
abated. When we meet at Londons
Claridges hotel, the man orders big. He
may not eat meat before evening meals,
but dont mistake the predominantly
vegetarian diet for meagre portions.
Thats a serious serving of avocado,
he notes approvingly. They dont fuck
around here. I like it. Thats my style.
Certainly, Charlie Hunnam has never
been one to dilly-dally. Having found his
break on British television aged 18 in cult
drama Queer as Folk, he was subsequently
approached by a US agent. This agent
said if you ever want to come to LA at any
point, I can set you up with an apartment
and meetings, recalls Hunnam, his east
Newcastle accent now indelibly coloured
by a hint of west coast LA. I said alright,
Ill be out next week. And I never left.
This impulsive streak remains a key
characteristic of the man nearly 20 years
later. Take, for example, his approach to
the role of Colonel Percival Fawcett in
The Lost City of Z, released last month.
Based on the true story of an early 20th-
century pioneer who left his wife, son and
civilisation to seek out ROLES ARE TACKLED WITH
an unknown jungle tribe, SINGLE-MINDED FOCUS
Hunnam sought to emulate
the isolation his character felt. While
shooting in the 38C Colombian jungle, he
went o-grid unplugged his TV, turned
o his mobile, and talked to no one o-set,
not even his girlfriend, for four months.
So what did you do?
I read a lot of books and thought
about the job in hand, he says calmly.
People are like, Thats so Method of
you. Maybe it is, but I was worried about
the emotional breadth of what I had to on Japanese swordmanship, written On screen he played atrilogy of mad
portray. I had to access that on a day-to- in 1645. Evidently Hunnam likes to men in Cold Mountain, Green Street
day basis, so I put myself in the position exercise his brain as much as his body. Hooligans and Children of Men. These
of living it. I felt the fear, the loneliness. Inconversation he can go down some variously psychopathic performances
His conversation is peppered with pretty unorthodox routes to nd the were convincing enough for producer
references to the books that hes been answer hes looking for. An hour passes and screenwriter Kurt Sutter to cast
devouring. These include, but are not before he realises that hes barely made him as lead biker in the FX drama Sons
limited to: The Lost City of Z, David a dent in his breakfast. of Anarchy. Meanwhile, o-camera,
Granns bestseller that inspired the lm; This propensity for deep thought might Hunnams reputation for hanging tough
Sebastian Jungers Tribe, about PTSD; be at odds with the common perception pursued him. He has twice warded o
and The Book of Five Rings, aclassic text of the man. Once settled in Hollywood, he would-be burglars at his home, rst
quickly acquired a rep for playing tough
guys. Its a part, he admits, he indulged.

COVE R M O D E L M U SC LE
CHARLIE HUNNAM
withabaseball bat, then with a machete.

He has trained hard and consistently to
make sure the body backed up his front.
All this, he says, was by design.
RIGHTFUL HEIR
The hardman persona was a character
Hunnam was born to inhabit. Coming up
in working-class Newcastle, his father was
a scrap metal merchant and a player in the HUNNAM HAS TROD A LONG
local underworld. An outlaw, as his son PATH TO A-LIST ROYALTY
puts it; a career criminal, if you like. Billy
Hunnam died four years ago but his son
believes he remains with him in spirit. My
dad was one of the toughest, most savage
dudes Ive ever met. In a way, I feel like needled him about his capacity to get into
A TEST OF
T-SHIRT ALTERNATIVE, JEANS CURRENT ELLIOTT, BELT WILL LEATHER GOODS, BOOTS CHIPPEWA, BRACELET GEORGE FROST, NECKLACE MIANSAI, HENLEY MICHAEL KORS | KING ARTHUR FILM STILL WARNER BROS PICTURES
Ive been playing him a lot in my career. the requisite shape for the role. The actor mate and cameo actor in King Arthur.
Ironically, it was only when the family apparently became so wound up by the Beckham impressed Hunnam, in front
moved to the Lake District that Hunnam STRENGTH goading that he oered to physically ght of the camera as well as on the mats. The
found himself in trouble. I just didnt the other actors up for the part. According minute I started working with him there
Hunnams had
t in at all. It was a rough, violent place to Hunnam, he became so animated was such clarity as to how and why he
little in the way
where I grew up, an old market town, he about the prospect of sticus with is the superstar he is. He just took it so
of respite. This
recalls. All the lads used to ght. I didnt Henry Cavill and Michael Fassbender (the seriously, he says of the global superstar
is how his career
really want to be involved, but I ended men also rumoured to be in contention) who has a small but signicant role in the
has shaped up
up not having a choice. I once had aght that Ritchie had to dial him back down. lm. I mean, he could have just shown
with ve lads and got kicked to shit, just With the role subsequently handed up, done the cameo, not really been that
2008
battered. At that point, he went hell for Sons of Anarchy his way, the director introduced his invested and just had a bit of a laugh.
leather in the gym. I never wanted to be Hunnam signs up younger charge to the joy of Brazilian jiu But he worked with an acting coach and
in that position again. So I started training for seven years jitsu. Hunnam instantly became hooked. came determined that he was going to do
worth of 15hr days
a lot and learning how to ght. He and Ritchie, a black belt, practised a good job. It just became instantly clear
to play the outlaw
By his thirties, however, shifts in his biker Jax Teller together (It didnt go well for me, how this has all happened for him. He
career and personal life forced Hunnam Hunnam laughs) and the takes everything as
to rethink his reputation a little. Work
commitments mounted up to the extent
2013
Pacific Rim
actor drew his friends into
it, too. I really need some
WE ARE fucking seriously
as a heart attack.
that he was forced to withdraw from
the lead role in Fifty Shades of Grey. At
For this monster-
basher, Hunnam
fits 2hr workouts
man time, some tribe time
with my pals, says Hunnam
MEANT TO BE Pausing for a
moment, Hunnam
home, his father had passed away. He and
his girlfriend started to talk about kids,
into daily filming of his communal workout.
So we now do this beautiful
ACTIVE ITS contemplates the
breakfast hes yet
settling down, returning to England for
good. In all of this, Hunnam decided the
2015
Crimson Peak
Hunnam keeps his
connective thing where we
spend a lot of time studying
IN OUR DNA to get through.
For once, hes in
tough guys time was up. shirt on for this and practising together. Without even no rush. His schedule, for the rst time
I realised it was stupid and antithetical horror flick, after thinking or having to make plans, I see my in seven years, is clear. Hes been oered
dropping out of
to how I perceived myself, which was as pals three or four times a week, even if its aslew of lms but turned them all down.
Fifty Shades...
much more of a gentle artist, he says just to go and have a bit of a roll around Perhaps it is time for that holiday? Im
not, it must be said, entirely convincingly. 2017 and choke each other out. going to maybe dedicate the next three or
Now, he insists, he takes a measured King Arthur Theres something about ghting that four months to writing a story Ive had in
A gruelling routine
approach. I still train, I still want to know feels so primal and right as an expression my mind for a long time, he says, dashing
helps Hunnam
that if I ever was in a position where I had bulk up for Arthur, and a release, he continues. Jiu jitsu is a any hopes his girlfriend might have of
to defend myself or somebody I love, Ive then cut 10kg for way to ght with very little impact, unlike acouples vacation. I have two lms both
got the tools to do it. I dont want to walk The Lost City of Z boxing or kickboxing, [where] you cant set in England, which I need to carve out
down the street feeling fear but I also dont really go full-on and be really engaged in time for. I think thats what Ill do next.
Next
want to project this idea that if you fuck Papillon full combat without fucking yourself or I also want to become a black belt in
with me its going to be a bad day for you. Starring in 2018s someone else up. With jits you can ght jiu-jitsu by the time Im 45, he enthuses.
jailbreak remake full-on, but youre not going to get injured. Its important for me to keep moving.
A FIGHTING CHANCE means another
quick weight cut
When o-duty, BJJ club would Were supposed to be active animals. Its
Hunnam hasnt let go of the hardman reconvene at Ritchies house where in our DNA. Sweating is how I change my
act entirely. Professionally, he says, he Hunnam tussled with some more famous oil. I just feel happier, more energised and
is drawn to muscular male narratives. faces. I was over at Guys one day doing disciplined if I work out. Ultimately I train
It is said that Guy Ritchie was initially some jits, he recalls. David was there, a lot every day because Im fucking crazy.
reluctant to see him for the lead role in [and we] had a bit of a roll around. Thats The great whites, you sense, are
King Arthur but was persuaded by his David Beckham, by the way: Ritchies safe for a little while yet.
levels of determination. When he nally King Arthur: Legend of the Sword
made it into the audition room, Ritchie is out in UK cinemas 19 May

TIME
WORDS BY SCARLETT WRENCH & AARON TOUMAZOU / PHOTOGRAPHY BY JOBE LAWRENSON
KEEP YOUR ANTI-

AGEING REGIME
SHORT AND SWEET
120
SECS TO LOOK FIVE
YEARS YOUNGER AT
THE SHAKE OF A NIB
O
n the ever-changing list skin elasticity decrease by
of curatives said to smooth 8% and depth of wrinkles
fine lines and revitalise increase by the same amount.
tired skin, chocolate is not choc treatment can undo years So, shake up your morning
a cosmetic remedy often cited by of epidermic damage. grooming regime and prep your
skincare brands. Indeed, a sticky In a trial where participants skin for the dangers of summer
application of Green & Blacks consumed 12g of phenol-rich sun to come by taking your
over dark circles is unlikely to do cacao a day, the substance was skincare plan to a different
much by way of lending vibrancy found to reverse harm done to cabinet mix 12g of cacao nibs
to your visage. However, recent skin by ultraviolet radiation, known (4 bulkpowders.co.uk) with
research conducted by Korean as photoageing. Over the course banana, peanut butter, raw honey,
dermatologists at Seoul National of 24 weeks, they recorded a 3% cinnamon and milk. Lets call it
University has found that, when increase in skin elasticity, while the chocolate fountain of youth.
ingested in its purest form, alittle the depth of study subjects
wrinkles also decreased slightly.
By contrast, a placebo group saw

TIME
START THE CLOCK

TO KEEP YOUR
TICKER ON SIDE
20 MINS TO ARMOUR
YOUR HEART WITH
T
heres a reason biceps curls
are a perennial free-weights
favourite. A quick upper-
body pump can deliver
results youll see and feel by the
time you strut out the gym doors.
Legs day, unfortunately, has never
warm-up, followed by lactic acid-
inducing leg presses in intervals
one minute on, one minute off
for seven sets in total.
Just one 20-minute workout,
during which only seven minutes
were spent expending any real
effort, was found to be enough to
trigger measurable improvements
JUST ONE WORKOUT quite had the same mass appeal. in markers for heart health. The
However, new research shows researchers say this could have
a well-structured squat set can a big impact on those at risk of
also deliver an instant pump diabetes, who are four times more
just of a different, arguably far likely to develop heart disease.
more significant kind. We think that makes getting
Recent research conducted by reacquainted with the squat rack
the University of British Columbia, well worth the resultant nausea.
Okanagan, shows that a single Its time you had a change of heart
RETOUCHING: COLIN BEAGLEY
lower-body session improves about legs day. Were certain your

blood vessel function, thereby biceps will understand.
cutting your risk of cardiovascular
complications. In their study,
participants performed a quick

TIME
W
g t
t f
f o
w ff w bl l h by
al lk h l h h
m d h f
t f y k .
05
h l l l d Af f
o l . w bl b h b
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th h l h d f f
f i ld b d
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t d d h h P f
w f c ) b l h
w h bl f
H b
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l l l ll k
.
YO S MINA WITH
O O S S
T SS C O
SO O S O
H SO L

TIME
TURF OUT SOLITARY

HABITS AND YOUR
SPIRITS WILL GROW
90 Whats more, new research from

the London School of Economics
*FOLLOW @MENSHEALTHUK OR CHECK MENSHEALTH.CO.UK FOR NOTIFICATION ON DATES AND LOCATION
T
raining hard on your own has found that those who regularly
long provided an excellent participate in team sports report
excuse to escape talking higher levels of happiness and
to other people. After all, satisfaction. Researchers have
plugging into your Sennheisers attributed this to the feelings of
for a few laps of the local park acts identity, purpose and belonging
MINS TO SCORE as a pretty effective barrier to
social interaction. Even so, it might
that come from being part of
a #squad with shared #goals.
A CLUBBERS HIGH be time to reconsider your solitary
stance, as it seems that going to
Which turns your local Sunday
league into a 90-minute therapy
AT SUNDAY LEAGUE the right sort of club of a weekend
offers a healthy dose of ecstasy.
session that wont trouble your
wallet. Or, if competitive sports
A study carried out by the British impel you to make a solo dash
Psychological Society showed for the hills, grab a few mates
that athletes who work as part of and head to one of MHs Master
a team have a significantly lower Class sessions instead*. Getting
risk of depression than those who high is always better with friends.
train alone, as well as being less
prone to stress and burnout.

It is our rich history of exploration that led us to discover people around the world
who pursue a different kind of wealth. Together they form the San Miguel Rich List
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TIME
GET AHEAD OF THE

REST? YOU CAN DO
IT IN YOUR SLEEP
A
s the evenings grow lighter
and sun-dappled beer
gardens more enticing, spent at work. And its not just
01
remaining chained to your the senior staffers, either. Further
desk past 5pm is an increasingly research shows that emails sent
unappealing prospect. Which between 6-7am are approximately
is why its worth knowing that 20% more likely to get a response
your efforts to impress the boss than those sent at or after 10am.
with presenteeism could well Now, clearly not all of us are born
be too much too late. with early-bird inclinations. If you
Research from Washington struggle to keep your finger off the
University found that the majority snooze button, make your last task
of managers have an ingrained of the evening to schedule emails
HOUR TO WIN OVER morning bias they rate early for the following morning (cc'ing
starters as more conscientious the boss where appropriate,
YOUR BOSS WITHOUT than those who pay penance after naturally). That way you can get
hours, regardless of total time ahead before even getting out
LEAVING YOUR BED of bed and have time for that
swift half after work. Your round.

Mr
Ice
ce
Wim Hof claims the ability to control his immune system,
switch off stress and boost his metabolism by 300% all with
his mind. Whats more, he believes he can teach you the same.
You just need to embrace the cold. MH travelled to the Dutch
hinterland to get under the impermeable skin of the Iceman
WORDS BY ALEX HARRIS - PHOTOGRAPHY BY CHARLIE SURBEY
82 MENS HEALTH
DUTCH COURAGE: COULD
A WEEKEND WITH HOF HELP
YOU SURPASS YOUR LIMITS?
I promote a u-like immune
response. The subjects had been
randomly split into two groups;
the rst comprised healthy
individuals and was the control
group against which the other
was to be measured. The second
for 10 days they undertook an intense

programme of meditation, breathing
techniques and cold exposure.
HOFS TECHNIQUE WAS
HONED IN CONDITIONS
n 2013, scientists at the Radboud

University Medical Centre in the
Netherlands injected volunteers
with a dead strain of e.coli to
the test group was virtually

the same except for one dierence:
The aim was to discern whether, despite

the prevailing science, we might have
written into our biological code an almost
superhuman ability to control immune
responses on demand. In essence, the
researchers wanted to know if regular
men could ght o pathogens with their
minds. Having observed the subjects,
it was concluded that, yes, they could.
On hand beside nurses, physiologists
and scientists was self-experimenting
civilian Wim Hof. It was Hofs formula
of severe cold exposure and modied
breathing the so-called Wim Hof
Method that the test group had learned.
OF NEAR ISOLATION
And it was Hof, the established poster boy Iceman. If youre a follower of extreme
for extremophiles, who rst postulated endurance feats, you might know him as subsequent cult-like following. As the
the existence of this innate ability to the caricatured lunatic icicles matting Iceman, Hof is now a global brand and
inuence the immune system at will. his tousled hair and shaggy beard who movement gurehead. Beyond the
The results of the experimentcontinue jogs up mountains half-naked. celebrity, he is a scientic anomaly.
to shake our understanding of thehuman Back in 2007 Hof ran past the death It all started with a quick dip. Mens
body and its capabilities. They have also zone altitude of Mount Everest 7500m Health has visited Hof at his modest
given Hof a reputation as a maverick above sea level wearing nothing but home, a short drive from Amsterdam.
outlier of biology. But should webegiving shorts. Then, in 2009, in the northernmost As he limbers up for his daily exercise
credence to a self-taught medical radical ranges of Finland, he ran a marathon with a mixture of yoga stretches and
over decades of established research? in ve hours and 25 minutes, enduring calisthenics moves, he recounts the
And, should you be brave enough to temperatures of -20C. Again, he was moment his frigid monomania began.
follow Hofs lead into his boundary- wearing only shorts. It is his name next I jumped into cold water when I was
pushing blizzard, would you emerge to the Guinness World Records for both young, and that was that, he says plainly.
amaster of your body and mind? Or will the longest ice bath (one hour 53 minutes) It was like nding the thing that youre
your health simply be left out in the cold? and the furthest under-ice swim (57.5m). looking for without knowing what it is
And yes, on both occasions he was clad exactly. I jumped in and it brought me
The Iceman Cometh in nothing but his signature pants. to the right here, right now.
You may well have seen Hof featured in Hofs collection of world records is At this time of year the ice has long
any number of television programmes impressive. But it is his wilful exposure since receded from the Dutch hinterland
in which he is feted as the chimerical to ostensibly fatal conditions that has
reinforced the mans legend and his

Mr
EARLY REACTIONS TO HIS
Ice
ce
ABILITY WERE FROSTY, WITH
MANY CALLING HIM CRAZY
that important to him. Hofs calling

comes from a higher plane.
He claims his motivation is to educate.
Across the world, elite athletes, coaches
and body hackers part with serious
cash to learn from the Dutchman. High-
performers like best-selling author Tim
Ferris and MMA champ Alistair Overeem
chalk up their extra edge to his teachings.
But Hof reckons that he can teach anyone
to do as he does which is to master body
and mind by controlling the breath
and transcending perceived limits.
I want people to nd their inner depth,
he says. With work and life, your true
depth can become an alien thing to
you. Your gut feelings, your instincts
become buried. Be willing to face the
cold, he says, and you too can access
that quiescent realm within yourself.
Cold Front
Born in Sittard, Holland, 1959, Hof is
one of nine siblings. It was his twin
brothers globe-trotting adventurous
spirit that nurtured in Hof an interest
in alternative cultures and extreme
behaviours. Meanwhile, it was his own
curiosity that led him to take that rst
plunge into an icy lake as a young man.
And it was his unyielding obsession with
self-experimentation that brought him
that Hof calls home, but cloud eece on back to it every day for the rest of his life.
GOING NATIVE the horizon threatens rain. In the absence After over a decade spent developing
In pursuit of a calmer mind, of snow, were privy to a lesser-seen side his technique in near exile jumping
our writer trials Wim Hofs of Hof the familial, domestic version, into icy water daily, studying everything
ice-cold showers to chart the far removed from white mountain caps from zen Buddhism to kung fu, Sikhism
dizzy highs and chilly lows and heart-stopping ice lakes. Even so, to yoga, even Sanskrit Hof was thrown
its still chilly. The outdoor pool in Hofs into the media limelight when a TV crew
DAY 1 garden is anything but caught him saving the life of a
Exposure: 20 seconds
Hands are barely prehensile. Dropped
inviting. Nevertheless, Hof I jumped into man whod fallen through thin
is looking forward to his ice into a lake. It wasnt long
the shampoo. Shaking like a dog.
Mood: Traumatised. daily swim. He wouldnt be cold water and it before the Iceman moniker
the Iceman if he wasnt. stuck and Hof was performing
DAY 3 The attention Hof has
brought me to the extreme stunts to the delight
Exposure: 50 seconds
I employ meditative breathing. It helps.
attracted for his exploits
might have distracted
right here and now of audiences across Europe.
Here was a man who could
Mood: Somewhat elated.
a lesser man, but in his meditated state due to regular exposure tolerate
any media hype ows over him like extremes that rudimentary science holds
DAY 6
Exposure: 60 seconds a babbling brook around an impervious should kill a man. At rst he was regarded
Im warming to this now. More rock. He is genuinely surprised to learn a freak show, the kind of story youd see on
interesting is the energy and from our photographer that he has as Worlds Weirdest People or Dont Try This
elation post shower.
many Instagram followers as he does at Home. I was something remote and far
Mood: I basically skip to work.
(130,000 at the time of publishing). It away the Iceman, he recounts between
DAY 10 isnt that hes unaware of his popular sets of weights in his home dojo-cum-
Exposure 90 seconds renown; its simply that snappy hashtags gym, Michael Jacksons Thriller providing
I go for a record for the last day and and raising YouTube views arent all the soundtrack. I started teaching people
feel totally calm in the water.
Mood: Hooked.

Mr
Ice
ce
FEARLESS PURSUITS
ARE FUELLED ON
JUST ONE MEAL A DAY NORMAL ICEMAN
37C 37C
Healthy core Hofs core
temperature temperature
is unchanged
after 80
36C minutes in
Capillaries in
ice water
your hands
constrict.
Signals to your 32C
hypothalamus, A 2008 study
which tightens found Hof was
muscles in pre- shiver-free at
shiver mode this climate
32C 18C
Amnesia and
This external
confusion set
temperature
in as the brain
only very much later. Before, people used everywhere from Australia to Edinburgh, activates
is depleted
brown fat
to think I was crazy. all take people on a respiratory journey of oxygen
to generate
However, having claimed a string of into themselves. body heat
world records and prompting a media Perhaps surprisingly, then, the Hof 31C
frenzy after his under-ice swim (during Method is an inherently simple one. Oxygen
consumption
-20C
which Hof was temporarily blinded and To achieve a zen-like mastery of the Temperature
has fallen more when Hof ran
nearly drowned), the right people started cold, all you must do is submit yourself than 25% and a marathon
paying attention. Scientists wanted to to controlled hyperventilation. Not shivering stops above the
know what was going on under the skin panicky, gasping breaths, but strong, deep Arctic Circle.
of the man who wasnt so much giving inhalations at a rapid pace (one second 30C In his shorts
conventional theories the cold shoulder as in) without Heartbeat
leaving them with frostbite. Meanwhile,
endurance athletes decided they wanted
a deliberate
exhalation
Even to this day, becomes
arrhythmic, -40C
some of whatever he was having. (allow some scientists remain pumping 66%
less blood
Average
Mount Everest
Now, aged 57, Hof continues to build air to leave than normal
on this platform and shows little sign naturally confounded by the air temp when
Hof climbed
22,000ft of
of slowing down. In addition to his cold
weather sessions, his routine involves
rather than
pushing it
Icemans work 13.7C
Lowest
the mountain
in his shorts
vigorous daily weights and calisthenics out). Fill your lungs and repeat this 30 recorded core
temperature
exercises. The free-form weightlifting times. Now comes the tricky part: without
before death
he showcases for MHs benet today is force, allow all of the air out of your
performed to keep him limber and body and then dont breathe in again
strong. But most importantly, he says, until you sense your body really needs
he persists because he enjoys it. I love oxygen. Complete another round, aiming
working out to Michael Jackson, he to extend the period before you inhale.
enthuses between rhythmic, martial-arts Then go again. On the nal round, after
style chants (Hah, hoo, tsaa. Hah, hoo, expelling all the air from your lungs, Hof LAWS
tsaa). Its all about the ow for me, man. encourages participants to complete
I just go with the music. a round of press-ups. Not as a display of OF NATURE
This lighthearted, pseudo-tantric masochism, but rather to demonstrate
According to the journal Biology,
approach to training is amusing to watch. the improved muscular endurance that
a healthy core temperature is 37C,
But it is also a fundamental component comes from your body being engorged
with anything below 35C putting you at
in the Wim Hof plan for superhuman by oxygen the essential fuel for exertion.
risk of hypothermia. But by regularly
endurance. By far the most important Throughout these hyperventilations
exposing himself to sub-zero conditions,
aspect of his revolutionary philosophy you are exercising your gasp reex,
Hof has triggered a series of bodily
for body and mind is mastery of ones prolonging the time it takes for your
evolutions. Heres how traditional
breathing. Hofs training camps in Poland brain to panic and jolt your body into
teachings measure up
(held during the kind of winters that breathing in again. According to Hof, it
have stopped armies), his work with elite teaches you to become more ecient
athletes, and his global workshops, held with oxygen, to always be taking in more,
to always have a surplus. It also happens
to change your body on a biochemical

level and drastically increase your core After the publication of multiple studies
temperature. Sound too good to be true? giving this idea credence including
Some of the worlds foremost endurance a comprehensive paper from Harvard
athletes, including CrossFit coach University Japanese researchers
Brian Mackenzie and big-wave surfer took a dozen men and had them sit in
Laird Hamilton, consider Hofs training a slightly cooler than normal room for
methods among their most important. two hours a day for six weeks. Not only
did the subjects burn more calories than
Frozen Assets usual, they became more adept at doing
When Hof performed his ice bath world so over time. By week six, they were
record attempt on national TV back burning an extra 289 calories per day. The
in 2010, everything from the water minor exposure had altered their bodily
temperature to his heart rate to his mental processes at the genetic level.
activity was closely monitored. To this HOFS MASTERY OF More of Hofs theories are now gaining
day, scientists remain confounded by have evolved abilities that allow us to face CALISTHENICS ISNT traction. For instance, the cold is viewed
what turned up on the dials hooked elements like snowstorms or extreme CONFINED TO THE GYM as a workout for your circulatory system.
up to the Iceman. After 90 minutes heat, but they lie dormant due to our Low temperatures make you tense
spent emulating Jack Nicholson in the thermostat-controlled oces and culture the small muscles around your blood
closing scenes of The Shining, his body of hyperconsumption. It makes us fat, vessels, says Hof. Biologists call it
temperature had actually increased. he says simply. It gives us diabetes and vasoconstriction, the process by which
Submerged in a giant tumbler of ice inammation and it makes us depressed. your body constricts and then relaxes
cubes, Hof had made his body hotter. Its a notion that has begun to attract around your veins and arteries. As its
Were too comfortable, scos Hof as corroboration at the highest level. One cold they ex; hot they relax. Like with
he prepares his single meal of the day in of our innate abilities is the bodys Hofs breathing method, the trick is
his kitchen (a salad, taken at 3pm). The potential to use fat for thermal energy making oxygen more available for your
fundamental principle underpinning when the mercury drops, claims Hof. body to utilise it when it needs it most.
his whole ideology is our removal from
our ancestral strife. He believes humans

MR FREEZE FOCUS
Laser concentration
By cultivating a trio of scientific
disciplines (breathing techniques, REST
cold therapy and commitment) Deeper sleep
Hof posits a sub-zero curative for
your body and mind. Heres how ATHLETICISM
you can soak up the benefits Improved sports
performance
STRESS
Reduced anxiety
RECOVERY
Faster repair
WHILE HOFS TRAINING

CARRIES WEIGHT, HE
KEEPS THE MOOD LIGHT
88 MEN S HEALTH MENSHEALTH.CO.UK

Mr
Ice
ce
hyperactive malfunction. And that
a judiciously employed ice bucket can
switch them back on. Superhumans
arent rare, if you believe what Wim
infers. One lies dormant, like prehistoric
ice-locked bacteria, inside all of us.
Rebirth Of The Cool

Back in the labs of the 2013 study
at Radboud University, Hofs
method continues to challenge our
comprehension of the human immune
system. The trained men produced
more of the hormone epinephrine,
THE REMEDY FOR
explains intensive care researcher Dr
MODERN LIFES ILLS?
PUT THEM ON ICE Matthijs Kox, who led the study along
with professor of experimental intensive
care medicine, Peter Pickkers. This led
to an anti-inammatory change and less
u-like symptoms in the trained subjects
compared to the others, says Kox.
Oh, and your mind benets, too. Hof These ndings are profound. Prior
and researchers at the Medical School to the study, the autonomic nervous
of Hamburg, plus a separate group at system and innate immune system were
Michigan State University, are presently long regarded as functions that cannot
investigating the eects Hofs method be voluntarily activated. The study
has on our neurology and, consequently, demonstrates that, through practising
our psychology. Research already exists. techniques learned in a short-term
A study at Virginia training programme,
Commonwealth Superhumans the immune system can
University School indeed be voluntarily
Of Medicine, for arent rare, if inuenced, Kox
instance, found explains. That doesnt
that cold exposure
you believe what just mean Hofs method
can stimulate the
brains production
Wim infers might help you ght
o colds. The anti-
of noradrenaline, a chemical that inammatory response and associated
could help mitigate depression. These immunity regulation could in fact
researchers believe Hofs version could attenuate your risks of autoimmune
have more powerful impacts still. diseases and the inammatory maladies
This is all well and good. But short that researchers now believe are at the
of packing your best pair of shorts and root cause of life-threatening conditions
booking a one-way ticket to the Arctic including cancer and diabetes.
Circle, what can you realistically do to But to Hof, its not just about research
channel the same eects? The answer studies. Just as it isnt all about world
is closer to home than you think: your records. Primarily, its about the feeling
shower head provides everything you that pushing oneself beyond the comfort
need to become a student of the Wim Hof zone and into the cold provides. Men
Method. Turn the dial to blue and simply need to laugh more, he says. We all live
relax through it, breathing deeply all the inside our heads. The cold lets you be
while, and do your best to stay calm. This right here in the moment. Remember
signals your nervous system to trigger the those words next time you have your hand
benecial hormonal changes. Youll also on the shower dial, then consider your
be subduing, and therefore prolonging, reaction. Theres a lot resting on it.
your panic response. Instead of tensing Disclaimer: Loss of consciousness
up, you meditate. This counterintuitive is possible during the nal stages of
suppression allows you to gain control hyperventilation. Trying this in water
over the way your nervous system reacts can be fatal. For more information
to stressors, from work to exercise. go to wimhofmethod.com
Hof believes that our panic response
systems are in a perpetual state of

WORDS BY OLIVER THRING PHOTOGRAPHY BY MICHAEL HEDGE
CULTIVATED TASTES
Kinder to the planet and purportedly better for your health,
laboratory-grown meat promises to feed your blood lust
without the artery-clogging sides. But are you hungry for
it? With a host of innovative new cuts racing to your dinner
table, MH meets the in-vitro researchers raising the steaks

M E N S H E A LT H
REP OR T
COULD LAB-GROWN MEAT

STITCH UP A LETHAL
LIVESTOCK INDUSTRY?

AS THE M E N S H E A LT H
REP OR T
GOLFBALL while retaining the same muscle-packing
SIZED benets of traditional meat.

In March this year, Tyson Foods, the
second largest meat conglomerate in
the world, announced a 120 million a world 50 years hence in which we
BLOB venture capital fund to invest in a herd

of sophisticated in-vitro meat start-ups
all racing to be the rst on your dinner
plate, from plant blood burgers and test-
shall escape the absurdity of growing
a whole chicken in order to eat the breast
or wing. Sixty years later, in the early
2010s, Churchills vision took a step closer
SIZZLED
tube chickens to 3D-printed pork (yes, to reality when Valeti and his competitors,
really). With Microsoft founder Bill Gates although at work on dierent products,
reportedly looking to invest to the tune of landed on a single viable process of
240 million and growth predictions of growing meat entirely in-vitro. To make
in the frying pan, its dimpled edges 5 billion by 2020, the alternative meat a meat-free beef burger, donor stem cells
turning a rich caramel colour, Uma industry is a cash cow in anyones book. must be obtained, with a single biopsy
Valeti, the CEO of Memphis Meats, grew But, as a country of esh eaters from one cow providing enough to produce
increasingly condent that this might consuming a hefty 84kg of meat per thousands of burgers. These cells are then
be the meatball that changed the world. person, per year, according to a recent grown for several weeks in culture wells
Because while the blob browning in the Telegraph survey will we ever be able to along with a serum extracted from cow
pan wasnt quite meat, it wasnt not meat, change our visceral relationship with a foetuses to form strings of bre, which
either. Afterwards, an assistant sampled succulent, medium-rare steak? And with are then removed by hand, cut open,
the cooked product, declaring with red meat linked to everything from heart straightened and squished together to
genuine surprise that it even tastes like disease to cancer, is a lab-grown burger form mince. Despite the complexities of
*ACCORDING TO STATISTAS GLOBAL MEAT AND SEAFOOD MARKET VALUE 2013-2018 REPORT, **ACCORDING TO PROFESSOR MARK POST, CHIEF SCIENTIFIC OFFICER AT MOSA MEAT
meat. Then she asked for more. In that going to safeguard our health, or will it production, it is vastly more economical
moment Valeti was certain he had simply leave a bad taste in our mouths? than traditional farming, requiring just
a revolution on his hands. three calories worth of energy to produce
Meat has been cultivated in labs A CUT ABOVE a calories worth of meat as opposed to
before, of course. But, in February In-vitro meat, and ideas like it, have roots. the current ratio of 23:1.
2016, Valetis breakthrough was not Winston Churchill was an unlikely gastro According to Mintels Food & Drink
only to manufacture enough articial futurologist, envisioning in a 1931 essay Trends 2017 report, the appetite for
protein to form a mince, but to combine meat alternatives is set to explode. It is
it with articial fat cells, too. Soon, a concept that has already attracted a
diners around the world would be able number of surprising proponents, with
to enjoy it the familiar sizzle of frying animal rights lobbyists PETA previously
meat, accompanied by the satisfying announcing a $1million reward for the
savour of charred esh and liquid-hot fat rst company to manufacture in-vitro
coalescing. Not only would Valetis meat chicken. Such phoney poultry is yet to
mimic the succulence of a real burger, materialise. However, in 2013, Mark Post,
but it could form a carnivores dinner for a professor of physiology at the University
which not a single cow suered the bolt. of Maastricht in the Netherlands and
Interest in lab-grown in-vitro meat chief scientic ocer of Mosa Meat,
has exploded in recent years as driven made history by unveiling the worlds
by a growing awareness of red meats rst ever in-vitro burger, comprising
impact on both our heart health and the 20,000 individual and microscopic
planet consumer tastes have become BURGER KINGS lab-grown bres. Post had pioneered
increasingly discerning. UN research Lab-made meat could revolutionise a breakthrough and unbeknown to him
suggests that the global livestock industry your protein intake. Here, Mosa at the time had beaten Valetis meatball
expels a lung-crushing 20% of the worlds Meats Professor Mark Post by three years. But where Post failed and
greenhouse gas emissions more than details his recipe for success Valeti succeeded was with the addition of
those produced by all of the worlds 01\ Stem cells are stripped from a vital and avoursome ingredient: fat.
cars, planes, trains and ships combined a cow muscle sample obtained during Its fair to say we got a mixed reception
while, according to WHO gures, routine animal biopsies. when it came to taste, says Post, speaking
cardiovascular disease is implicated in 02\ The cells are incubated in a to MH over the phone from his laboratory
athird of deaths. But the solution neednt nutrient broth to promote division, in Maastricht. Despite this setback, Post is
be atasteless compromise: researchers at creating an initial section of tissue. working to catch-up with Valeti. His next
Oxford University predict in-vitro meat 03\ Attaching the tissue to Velcro burger, to be released in a year or two, will
could cut these emissions by up to 96% and stretching it bulks up the sample. include cells of cultured beef fat as well.
04\ Up to 20,000 strips of this Across the Atlantic, a Silicon Valley
meat are minced and mixed with start-up named Impossible Burgers
salt, onion and a little pepper for the
perfect burger patty.
92 MENS HEALTH S CO U
CULTIVATED TASTES
INVESTMENT IN FURTHER
RESEARCH COULD PROVE
THE MEAT OF THE MATTER
In theory, we should all be welcoming

in-vitro meats with open arms. In the
West we have an insatiable taste for esh.
Like many alt Evolution has hardwired us that way it
was the extra calories from ame-cooked
protein sources, animals that allowed our brains to expand
back when we were huddled in caves.
perception will This, in turn, gave us the energy and the
determine whether cunning to hunt down larger, tastier

animals the next day. Typically, meat is
this product an exceptionally nutritious food, packing

minerals such as iron, zinc, vitamin B12
lives or dies and a full range of essential amino acids,

alongside plentiful calories. Developed
articially, theres no reason in-vitro meats
easily leads the in-vitro peloton. Founded should be lacking in these nutrients.
by Stanford biologist Patrick Brown They could even be engineered to include
and funded in large part by Bill Gates, benets from a reduced fat content to
it launched its signature product last a higher folate prole.
year. Its burger is formed from proteins Before in-vitro meat becomes a feasible
isolated from wheat and potatoes, with alternative, however, Post, Valeti and
a few added vitamins. But the ace card Impossible Burgers must contend with
is the inclusion of a molecule called two very dierent obstacles. The
heme the iron-rich compound found rst is logistical; the second,
in haemoglobin that gives blood its red more profound hurdle is
colour. Heme is also found in plant matter cultural (of which more later).
and by extracting it the Impossible Burgers For industrial-scale synthesis
team has, for the rst time, been able to of meat to take place and for
concoct a vegetarian burger that looks and BALANCING THE SCALES Impossible to be able to roll out its
bleeds just like a regular quarter pounder. burgers to more than seven restaurants
Adamant that lab-made meat will
The burgers have debuted to wide the cells need to be produced in vast
never replace farm-reared choice
acclaim in four restaurants in New York 25,000 litre bioreactors, similar to those
cuts? The potential prot margin
(including the Michelin-starred Public used to manufacture beer. Adapting
suggests otherwise
in the citys hip East Village) and three these is scientically straightforward,
across California. The company is but very expensive, says Post. It
reportedly working to bring the burger
675BN requires a big up-front investment.
to the UK as soon as possible. Yet, as Predicted Some investment is forthcoming.
Post and Valeti know, it is one thing to traditional meat Valetis Memphis Meats recently
convince diners to sample a speciality industry worth completed a 1.6million round of funding,
menu item in a handful of the trendiest by 2018* while Posts research has been partially
restaurants in America. Getting in-vitro funded by Sergey Brin the billionaire
meat onto British plates and supermarket 0.8TN co-founder of Google to the tune of
shelves is another race entirely, and one
Predicted potential
that remains wide open.
in-vitro meat
industry worth**

COOP DTAT: A VICTORY FOR
IN-VITRO MEAT WOULD POSE
A THREAT TO GLOBAL FARMING
M E N S H E A LT H
REP OR T
215,000. But further research requires
further down payments. The problem is
that rening a product like this takes
experimentation, which takes time. This
To many, lab-
in turn drives up the cost of production,
a catch-22 scenario that naysayers point
grown meats
to as the fundamental reason why in-vitro
meat may never get o the ground.
automatically
Posts original burger cost in excess
of 260,000 to produce, and while
fall under the
competition and a rened production
process means expenses are decreasing,
appellation of
Valetis 2016 oering still cost around
15,000 per pound of esh. The most
processed
aordable is Impossibles burger, but this
will still set you back over 14 in New
York, a price point which realistically
positions in-vitro meat as a luxury,
rather than revolutionary, food.
It is here that Post has regained
the advantage. He is condent
that his latest burger will hit UK
shelves with a pricetag to rival
anything served up by your
local branch of Byron or GBK.
He also believes we will see
costs steeply reduced not long
after that. In three years, he tells
MH, youll be able to buy our
hamburgers for just 8 each.
Two to three years after that,
Post claims, in-vitro meat will
more or less cost the same as
conventional cuts and will be
available in your supermarket.
MEAT FREAKS
The second perhaps larger obstacle
standing in the way of in-vitro meat
lling your cupboards is a cultural one. In
short, Post and his peers must convince
the public to actually eat the stu. Like
many alternative protein sources from
insects to tofu winning the war on
perception will determine whether their
product lives or dies. In Britain, a Sunday
roast a rib of beef, a shoulder of pork, or
a leg of lamb is ingrained in the fabric of
our society. As is our Friday night curry,
Saturday morning bacon and eggs and
steak night. Our Christmas turkey. Each
comes with deep-rooted cultural and
social traditions and none, many believe,
would taste the same without real meat.
After all, there is a reason why less than
3% of the UK population identify as either
vegan or vegetarian. For most, a burger
grown in foetus goo will never hold the
same place in their hearts.
CULTIVATED TASTES
ENGINEERED
RESULTS
Researches hope that
synthetic meat will
one day form a more Post recently announced ambitious
affordable, healthy plans to expand his lab-grown menu to
option than this
typical supermarket
IMPOSSIBLE TESCO FINEST include sirloin, rump and other choice
patty. But as the BURGER BURGERS beef cuts within ve years the rst time
non-minced products will have ever
table proves, science Cost per patty: 9 Cost per patty: 1.25 been attempted. Constructing a steak
still has some way to Calories: 220 Calories: 281 is an even more complex feat, requiring
go before fake fare the building of components resembling
can earn its place in Saturated fat: 11g Saturated fat: 6.5g
arteries and blood vessels to supply
the chilled aisle Salt: 0.28g Salt: 1.5g growing tissue with nutrients. Like real
Sugars: 1g Sugars: 0.4g muscle, these lab-created steaks will
need to be exercised most likely with an
Protein: 19g Protein: 31g
electrical current or they will atrophy.
Post is condent that all this can be done.
But for now, with the recent success
of its meatball, Valetis team remains
Which isnt to say some of us arent to people they usually become convinced at the forefront of the in-vitro meat
open to this kind of experimentation. In of its benets quite quickly. Here in the conversation a position cemented
a survey published earlier this year in the Netherlands at least 50% of people say by a study published in February this
journal Plos One, 65% of participants they would try it, which is more than year by stem cell biologist Nicholas
claimed they would be willing to try enough to get started. Likewise, David Genovese. Financed by PETA and Valetis
in-vitro meat, even if only 31% said they Lee, Impossible Burgers chief operating Memphis Meats, the study outlines
could see it replacing their usual spread. ocer, sees no limit to the scale that its a pair of breakthroughs. The rst is
Those living in the countryside away product could the synthesis of an articial growing
from high-end burger restaurants, and
crucially, closer to pastoral farms were
reach. Within
12-18 months we
Weve already serum, negating the need for an animal-
derived alternative. The second has the
the least willing to give it a go. According
to the latest government gures, the UKs
expect to be in
1000 restaurants,
begun to hack potential to advance in-vitro research
immeasurably. By harvesting pluripotent
meat farming industry is now worth he boldly assures our bodies, cells those with the ability to develop
7billion. As such, in-vitro meat presents MH over the into muscle, bone or blood Genoveses
a signicant and costly threat to this way phone. We could so why not team can vastly expedite the process of
of life. When speaking at a press well become growing meat and could, in theory, soon
conference last year, Valeti outlined his a trillion-dollar our food? begin to grow meat on the bone.
unequivocal stance: We plan to do to company. Ultimately, whoever wins the fake
animal agriculture what the car did to the steak race, it is you, the consumer, that
horse and buggy. Cultured meat will BLEED FOR THIS stands to gain. It is Posts hope that, in the
completely replace the status quo and Such vaunting ambition is typical in the future, in-vitro meat can be genetically
make raising animals to eat them simply world of in-vitro meat. But even if funding tailored to nullify current health concerns
unthinkable. Environmentally friendly, and public interest could be brought on associated with red meat by adding higher
yes, but it is unlikely to win him majority side, attaining such lofty heights may not levels of omega-3s, cutting saturated fat
supporters an issue that even his rms be straightforward. It rather overlooks the and reducing cholesterol content. Weve
forthcoming promotional lm Meat The fact that the traditional meat industry is already begun to hack our bodies, so
Future may not be able to alleviate. a hugely powerful lobby worth 675 why not our food? If such a process were
Another consideration is that, as billion, with friends in governments successful, any talk of cutting out red
virtue-signalling labels such as organic across the planet. From a nancial meat would be consigned to history.
and free range become more popular, standpoint, it is against the interests of If people have the choice of two
in-vitro meat stands increasingly apart. many to allow meat-free alternatives products that taste identical but one is
At present its production is unregulated. to get o the ground. Even so, as the engineered to nutritional requirements
There may be nothing more than salt alternative momentum continues to and doesnt impact the environment,
and pepper added to Posts burgers grow, one traditional meat company has the choice will be easy, says Post. Such
and Valetis meatballs, but to many, decided to hedge its bets. In addition to a scenario may seem distant. But as
FOOD STYLING: LUCY-RUTH HATHAWAY
lab-grown meats automatically fall under its multi-million pound venture capital the industry continues to gather
the appellation of processed at a time scheme, Tyson Foods has announced momentum, it is likely that fake meat
when such foods are derided as the plans to throw its weight behind Posts will reach our plates sooner rather than
trueenemies of your health. research. With Tysons global distribution later. Wherever you buy it from, it will no
Nevertheless, Post remains hopeful. network (and deep pockets), Posts team doubt provide a taste of the future.
When you properly explain in-vitro meat may well be on its way to becoming the
rst group to put aordable in-vitro
products on our dinner tables.
S CO U MENS HEALTH 95
01
DO
A OU
\ Me s c ec
af
f
K d b
k h h d
T
C
G
6 H S CO K
O S S O OG O HAVANA
T
C
GU
S CO K
02
D
INTO
T THE
W LLS OF
WA
CAMBODIAS
A
FAMOUS
are bloody tales of
the nations martial
history. These imposing
remnants of the ancient
Khmer Empire tell of the
ANGHOR
principles upon which
the edice of Cambodian
culture once stood:
valour and honour
TEMPLES
through combat,
adhered to in that
near-fanatical way
characteristic not just of
feudal Japan and China,
but of south east Asian martial artists nonetheless oers a place to practise this
too. In popular cinema, the Samurai obscure sport among the pulsating resort
may be the more fetishised, but Khmer towns neon signs and two-for-one beers.
warriors are equally deadly. Its a far cry from the contests of old,
Presently, not 10km away from Angkor suused with Eastern mysticism, but
Wat, a young Khmer ghter named Sarath ghting in brightly lit tourist traps is now
is bleeding. Like Rocky, hes known by one of few ways the sport can survive.
his rst name only. And with further Nevertheless, the sting of defeat is no less
similarity, he is no stranger to the odd harsh in such irreligious surroundings.
beating. Sarath limps about the ring, I have been training hard, but I lost,
shaking his head. He has lost his rst bout Sarath says despondently as he nds
at the opening of the new Kun Khmer his feet, his wounds as lurid as the
ghting arena in Siem Reap, a historic incandescent red lights above the door.
town now popular with tourists, in the It should be of no surprise that defeat
north west of the country. A low-key aair weighs heavy. For the Kun Khmer, theirs
by western standards, the new arena is an ancestral story carved in stone but
written in blood. Also known as Pradal
Serey, the martial art utilises sts, feet,
98 MENS HEALTH
BLOOD SPORT
05
06
TRAINING
DAY
02\ Kun Khmer
focuses more on
elbow strikes than
knees and elbows and is today teetering
most fighting styles,
dealing its most on near obscurity. In fact, in modern
devastating blows Cambodia, few reminders of the nations
03-04\ Fighters hone 06 ancient culture exist unmarked by the
their bodies with a 03 scars of the Khmer Rouge genocide of the
mixture of technique 70s that left two million Cambodians
drills and bodyweight
exercises martial 04 dead and many thousands victims of
art staples both forced labour, malnutrition and torture.
05\ A fighter shows The national sport is no exception.
his tattooed back Seen as a direct threat to Pol Pots
before a bout. Some totalitarian regime, Kum Khmer warriors
Kun Khmer warriors
were systematically rooted out. Along
believe tattooing
themselves will help with doctors, teachers and anyone
protect them in battle else seen as representative of the old
06\ Practitioners society, practitioners of the art were
train several times brutally extirpated under the orders of the
a week in an army dictator. The sport was made contraband
compound outside
and nearly all records of it put to the
Siem Reap
torch. Along with them disappeared the
long-standing traditions of a discipline
that can trace its origins back to 800AD.
BLOODIED BUT UNBOWED

It is impossible to say how many of its
practitioners endured or ed to avoid
meeting a bloody end. But its clear
that the eorts of a deant few meant
that Kum Khmer was somehow able to
survive the count. Through clandestine
teachings, underground practice and
almost unfathomable bravery, a band
Seen as a threat of Cambodians managed to nd
a resistance of their own.
to Pol Pots regime, Forty years ago a small group of
Kun Khmer ghters toiled to keep the
Kum Khmer warriors
were rooted out
MENS HEALTH 99
BLOOD SPORT
07
BEFORE
THE STORM
07\ Two fighters
wrap their hands
with bandages prior
to a fight at the Siem
Reap arena
08\ Cream is applied
moments before
the fight with the aim
of deflecting blows
to the face and
reducing bleeding
09\ To alleviate
tension, a pre-bout
teachings of their discipline alive, the allows the ostensibly sinewy ghters 08 stomach massage is
perilous threat of discovery being a lean frames striated with muscle bres, administered to
real and daily struggle. It is thanks to ve foot nothings to deliver such a young fighter
them that Kum Khmer schools survive devastating nishers. And yet their 10\ A fighter
today. And it is a history too recent to style is nuanced. Strikes build, crest and receives a massage
to his obliques
be anywhere but at the forefront of the wane in the blink of an eye, revealing
before stepping
minds of ghters like the defeated Sarath. themselves to be feints too late for the out into the arena
His beating wounds all the more because victim to defend the real blow likely
of the sacrices his forbears made. a furtive elbow strike coming from the
A short taxi ride from the gaudiness of other direction. The Cambodians are
Siem Reap is an army camp where local wily, favouring elusive stances to make
ghters train. A faint vestige of the great themselves dicult targets instead of
combat academies long crumbled to relying on blocking alone. At a glance its
dust, it is here that warriors like Sarath not dissimilar to Muay Thai. On closer 09
ply their ancient art, practising for hours inspection, it is very dierent indeed.
each day. It is an austere set-up; indeed, Even among the martial arts hub of
the phrase spit and sawdust would be south east Asia, Kun Khmer stands apart.
overly high praise. Bodyweight exercises Few sports are such a perfect exhibition
ADDITIONAL IMAGES: HEARST STUDIOS
are performed on muddy ground. In of power. Kun Khmer is famed for its
this outdoor compound, the punchbags kicking technique. Rather than sharp
hang among scattered detritus, framed strikes, practitioners utilise a perfect
by Cambodias green foliage. Fighters arc of hip rotation, generating speed
work with dusty tyres to hone their core in a manner more akin to a swinging
muscles, crunching out hundreds of baseball batsman than Bruce Lee. This
sit-ups to create teak-hard middles. An results in savage blows with a heavy
average day sees them spar, meditate, follow-through. Take an outstretched
train strikes, meditate more, then lay into foot to the face and youll be eating canvas
heavy bags, practising hip twists the before you know whats hit you.
mastery of which will later determine Such is the beauty of age-old sports like
their success, or indeed failure, in the ring. this one. Long before exercise became a
Its this study of rotational force that science, before researchers and trackables
GUTTER CREDIT
and billion-dollar labs became involved,
100 MENS HEALTH

10
MENSHEALTH.CO.UK MEN S HEALTH 101

martial artists intuitively understood
the principles espoused by the experts of
today: power comes from your hips and
core. It is the bodys ability to rotate that
generates force. The violence of a punch
comes from the ankle, not the arm; a kick
is powered by the leg on the ground as
much as the one doing the striking.
STREET-FIGHTERS
As intense as their blows is the drive
behind these men. Cambodian ghters
are proud in a way that only true
underdogs can be. Compared to the
likes of Muay Thai and even Vietnams
Nhat Nam, Kun Khmer remains little- 11
known. Perhaps this is what makes its
practitioners train that much harder
and give that much more. To the global 12
body of martial arts, Kun Khmer is
a mere appendage to Southeast Asian
sports; an asterisk in the margins of the
annals of the greatest ghting people on
earth. International interest is growing,
tentatively, but Kun Khmer is regularly
dismissed as little more than ersatz
Thai Boxing, without an audience big
enough to argue otherwise.
Consequently, Kun Khmer is often
dened by what it is not. And it is not
Muay Thai. Nevertheless, champions
of Thailands combat sport export
practised and celebrated the world
over know to pay deference to the Kun
Khmer all the same. Just ask renowned
Colombian Muay Thai ghter Eddie
Vendetta, whos been on the receiving end
of a few Cambodian blows. Cambodia is
denitely the most dicult place to ght,
he says, and others are beginning to
realise this. They like contact and blood.
Its tough. If you can ght in Cambodia,
you can ght anywhere. Thats a fact.
The martial arts community has
borne witness to Vendettas testimony
before. In 2008, two Khmer ghters,
Vorn Viva and Meas Chantha, clinched
the International Sport Karate and
Cambodian ghters are
Kickboxing Association (ISKA) proud in a way only
middleweight and welterweight world
titles respectively, shocking the sporting true underdogs can be
establishment and gaining its grudging
respect in the same instant. To date, in all
of my career, [Viva] has been the hardest
ghter I have faced, recounts Vendetta.
Far removed from the braggadocio
and ve-gure paycheques of the UFC,
an ISKA ght is the highest accolade
for anyone practising kickboxing. But
to ghters like those in the army camp
outside of Siem Reap to men like Sarath
with a long way yet to go dreams are

13
BLOOD SPORT
rather less grand. These Khmer warriors

are ghting to put food on the table.
Theyre almost exclusively poor, the
majority of them working as tuk-tuk
drivers. Visit Cambodia and the man
taking you from hostel to market in
a motorised trike could later be betting
his own life in the ring. Should he win
hed earn the equivalent of 20 a night
roughly the cost of a
short London taxi ride.
Following Saraths
defeat, another pair
duke it out in the newly
constructed ring. A clinch
oers momentary respite
to the ghters, albeit
eeting; Kun Khmer, like
Muay Thai in the UFC,
allows for devastating
blows from elbows and
knees while grappling.
Suddenly, the taller of the
14 ghters fells the other.
His opponent goes down
awkwardly, momentarily wearing the
canvas as a tilted hat while the medical
team rush over to check his vitals. The
victor has ended the nights festivities as
surely as if he had switched o the lights.
A smattering of spectators oer money
for a job well done. If accepting hand-outs
from your audience might feel seedy
or even theatrical in sporting arenas
elsewhere, here it is more than welcome,
RINGSIDE an essential lifeline for the impoverished
FEATS ghters. To these young men, pain is
11\ Kun Khmer a prerequisite to joy and blood a down-
fighters observe payment on their weeks rent. The
the traditional audience drink it in greedily. But some
praying ritual known
ghters could still go hungry. Defeat for
as Kun Krou before
the bell rings someone like Sarath weighs heavy not
12\ Cambodian just because of the burning passions
fighter Vorn Savi and erce history, but of the nancial
executes a high jump implications for his family.
kick to the head of Kun Khmer is a sport set on an upward
his French opponent
Derek Bidaut trajectory, but gaining popularity remains
molasses-slow. There are now more
13\ A stricken fighter
is counted out by the than 2000 practitioners. More money
referee after taking will come when more punters do. It is
an elbow to the face Cambodias national sport, and pros, at
14\ A despondent least, can make a living. Now the world
fighter unwraps his is beginning to pay some attention to the
hand bandages after
losing his bout tough little guy muscling-in on the global
martial arts stage. And while this arcane
sport is not yet enjoying the limelight it
deserves, it is something special indeed
to see a martial art pulling itself up from
the canvas some four decades after
facing near-extinction. Few sporting
comebacks can match that.

MEN S ALTH
THE BIG BRE XIT
Survival
Manual
01. 02. 03.
PREPARE FOR THE WORST FIND STRENGTH WITHIN REINFORCE YOUR SAVINGS
Regardless of whether you thought wed be stronger together or better

apart, Brexit is no longer just a clunky portmanteau. It turns out Brexit
does mean Brexit and its happening right now. Whichever way you
voted, we at MH are here to tell you that its going to be OK. More
importantly, youre going to be just ne, because what follows is your
10-point plan to emerge from the forging ames of a brightly sovereign
Britain with your health, tness and happiness entirely unscorched.
Its a brave new world. Navigate it wisely
WORDS BY TOM WARD - ILLUSTRATIONS BY BEN MOUNSEY

BIG BREXIT SURVIVAL MANUAL
01
Begin Neutral Negotiations
The slight economic downswing is a small price to pay to ditch the overbearing hypocrisy of Brussels, your colleague Mike
argues Eventually well all be better off Loudly explaining that Mikes life savings may as well be made of chocolate wont help.
g ynn g gg ironically Belgian approach.
1. Delay your response When we feel threatened 2. Hit cruise control To calm an emotional 3. Save it for later Using we lets your colleague
our bodies produce high levels of cortisol, which colleague, your voice should be low and soft, like know this is a conversation youre having together,
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and responding on the second out breath, try not to gesture with your hands to prevent them saying something like, Wed better get back to
however, will produce oxytocin, helping you from feeling threatened. Unlike landing a badly work, but lets talk later. If he corners you again,
deliver a clear and condent riposte. damaged plane, semaphore wont help here. bring up a topic you both agree on. Like Trump.
02 INGREDIENTS
460
MAKES 2
Fuel New Growth DOVES FARM ORGANIC CHESTNUT FLOUR, 40G
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KCAL
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As confused Conservative MP Andrew BRITISH BLUEBERRIES, HANDFUL
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Mix the flour, whole egg to sprinkle over the top.
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03
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Worried about your yacht fund? Clem Chambers, author of 101 Ways To Pick Stock Market
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THROUGH Mobile Bills

THE ROOF Your MacBook By June 2017 all EU
In October 2016, Apple countries will pay the
announced a price same to use mobiles
hike, adding as much abroad. Except after
as 200 to products our final exit Britain.
Virtual Reality Enjoy it while you can. Gym Towels
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Fluctuating exchange A Portsmouth gym
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MIDDLE OF unless your gym is
THE ROAD raised the price of its
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Marmite
Tesco and Marmite-
parent-company
Unilever seem to have Football Players
made up after arguing The pounds slump means
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over increased
wages count for less back The Treasury predicts
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home, leading to fears of an a drop of 18% by the end
THE RADAR You either love it or
exodus. In the short term, of 2018. Good news
hate it etc.
your team might be crap. for buyers, bad news
for owners.
BREXIT +3 MONTHS +6 MONTHS +12 MONTHS

VOTE
04 1/ BULGARIAN SPLIT-SQUAT 2/ FRENCH PRESS 3/ ARNOLD PRESS

10 REPS, 20SEC REST 10 REPS, 20SEC REST 10 REPS, 20SEC REST
Build Start in a split stance position with your
weakest leg behind you (A). Go down by
Lie on a bench, with an EZ bar above your
head (A). Flex your elbows, moving the
Sit with a dumbbell in each hand, below
your chin (A). Push the weights above
Domestic b d
f
h
(B
l d through the
fia later
weight behind your head (B). Extend your
arms. Feel the burn. No surrender, now.
your head, rotating hands so palms end
facing out (B). Cue Austrian Oak-like arms
Strength A
B B
When it comes to building a better
body, there are no trade sanctions.
To celebrate the egalitarianism of
the weights room, this lunchtime
session from strength and A
B
conditioning coach Leo Savage
of Third Space (thirdspace.london)
brings together the finest foreign A
muscle-builders. Do three rounds
of this circuit with a 20-second
break between exercises for
4/ SWISS BALL KNEE TUCK 5/ LAT(VIAN) PULL-DOWN 6/ ROMANIAN DEADLIFT
a full-body overhaul. See what we
30SEC ON, 20SEC REST 15 REPS, 20SEC REST 10 REPS, 20SEC REST
can do when we all work together? From a bridge, put your feet on a Swiss Sit with arms extended above your head Stand with a barbell in front of you. With
ball (A). Engage your torso then tuck your (A). As you pull down, pull your elbows in a straight spine, push your hips back as
heels int l (B) E db k behind your body. When the bar hits your you lean forward (A), then drive them
PHOTOGRAPHY: HEARST STUDIOS, DAN MATTHEWS, GETTY
the bridg chest (B), slowly extend your arms. forward (B). Now its time to Bucharest.
B
A
A
A
MENSHEALTH.CO.UK
05
Share
The
Wealth
MIT economists predict
Brexit will be four times
worse for the UKs
economy than predicted.
But, if you want to sink
your money into more Foreign cash It might sound counterintuitive, but Silver coins Gold is too obvious, and silver hold its
than the fallout shelter holding another currency is a sure way to hedge against value nicely, he says. Its tting, too the pounds value
in your backyard, a post-Brexit bust or inationary boom, says Chambers. originally equated to the price of 1lb of sterling silver.
C a be s as so e
s a t est e ts to
g gg
w g .
S 00 ac e g Tinned soup If you think Brexit equals the apocalypse,

STERLING STUFF: DONT
tracks big companies and pays out 4.5% yearly dividend, investing in essentials is a smart move. Especially so
LET YOUR FINANCES FLAG
without the need to be a stock-picking genius, he says. since Heinz Balance soups now contain 25% less salt.
06 1/ CABLE CRUNCH 2/ BOSU BALL CRUNCH 3/ REVERSE CRUNCH

8 REPS, 30SEC REST 8 REPS, 30SEC REST 8 REPS, 30SEC REST
Work On Your Rig a high pulley and rope attachment
then kneel in front of the machine,
Lay over the bosu ball, keeping it in the
centre of your spine (A). With both
Lie flat on your back with your hands by
your side, legs raised at a 45-degree
Core Policies holding the rope on either side of your
neck (A). Keeping your spine straight,
feet flat on the floor, crunch upward,
contracting your abs (B) Slowly lower
angle to the floor (A). Draw your knees
towards your chest, feeling the burn,
hen return to the start (B). Your lower
crunch forward until your elbows are just back do d b h h
A solid centre gives stability. Fast above the floor (B), then slowly straighten their fu f f bs will thank you in the long run. Go
and effective, a hard Brexsit-up up to the start. Yes, it should hurt. wobblin h h ck to the start and tt i .
plan (sorry ) overloads your B B
a g
o p p
t , B
g g
r , A
A
1 MENSHEALTH.CO.UK
07
08
Invest In Liquid Assets
All this hardline politics is thirsty work, were sure youll agree. But with boozy Brextionary
c
t
e
n
a
p
ng
t e .
g
Corner
Youre going to be talking about this
everywhere, so get to know your
Transitional Deal from your EHIC.
01 Transitional Deal
Like the discount your gym oers
while the pools being re-tiled, this
smooths over the rift between the UK
and Europe until we can negotiate a
more permanent deal. Like your gym
refurbishments, sorting it out could
last years, with a March 2019 deadline
set for an agreement to be reached.
02 EHIC
Remember the European Health
nsurance Card you lost after that ski
trip to Morzine? It covers all health
mishaps in the European Economic
Area, meaning youre treated for free.
ts future is up in the air, but there
are non-EU member countries like
Switzerland that still accept the card.
03 Freedom of Movement
Leicester Uni found that those against
mmigration are 8% less happy than
those in favour a similar happiness
gap to that between those earning
50k and 20k per year. Interestingly,
University College London found
that, from 2000-2011, EU immigration
added 20bn to the UK economy.
04 WW3
s war over Gibraltar really looming, as
post-Brexit questions are asked about
the sovereignty of the island? Luckily,
neither Spain nor the UK are looking
y e p bb l e 7 for a dust up, with the Spanish foreign
y y C t y Holland C t y minister urging the UK to be cool.
ABV: 4.7% ABV: 7% ABV: 5.5% With a siesta cutting stress by 37% we
The American Chemical After scooping a host of Untreated and unltered, say todo es buen, amigo.
Society has recently touted brewing awards, this eort this old-school lager has been 05 NHS
hops anti-cancer properties. promises a fruity aroma crafted using pre 19th-century The most vocal leave campaigners
This oering combines three and ivory-coloured head. tech developed by monks, promised 350 million per week for
dierent varieties of hops, Its 7% ABV, meanwhile, leaving the yeast in for an the NHS. The website What Does
and hints of citrus, caramel should summon plenty extra hit of Bvits without Boris Owe? has calculated the yet-to-
and grape in its taste, so get of Dutch courage. compromising on taste. materialise funds at more than 14bn.
it down like a Viking would. 2.35 beermerchants.com Luckily, you dont have to be Another reason to eat well, stay active
2.30 beermerchants.com a monk to receive its blessings. and safeguard your health. Luckily
2.95 beermerchants.com youre holding the right magazine.
MENSHEALTH.CO.UK
09
Stockpile Foreign Goods
W r food coming from the EU and a smorgasbord of European delights soon to feel
g of import taxes, Lambert is on hand to soothe nutritional relations with her pick
o i g ti l th b i g i b th b tl d
0 . 03. 01 German Sausage

The sad bratwurst served up to
tourists in Alexanderplatz this is
not. High-end rindswurst easily
holds its own against anything
weve got. With 16g of protein,
B vitamins and calcium, its not
the wurst thing for you, either.
Kurz & Lang Rindswurst
8 kurzandlang.com
02 Polenta
Delivering fewer calories than
cous cous, and less of a post-meal
slump than spaghetti atterrati,
this other Italian staple forgoes
the health hipster pricetag to
serve up to half your iron RDA
plus bone-building phosphorus.
0 .
Alimenti Dallari Polenta Bramata
1.95 souschef.co.uk
03 Swedish Meatballs
Not just the reward for a morning
of furniture shopping, Swedish
meatballs boast a formidable
amino acid prole, plus vitamins
A, D, and B12. They cant help you
02. assemble at packs, though.
Scan Swedish Meatballs
2.79 ocado.com
04 Sauerkraut
Sure, you could make it at home,
but no one does it quite like the
Germans. Stock up to bolster gut
bacteria and load up on bre, vits C
and K, manganese and iron. Ideal
when your healths in a pickle.
05. Hengstenberg Sauerkraut
1.60 ocado.com
05 Camembert
Frances nest export since La
Seydoux packs 20g of protein per
100g and the same amount of sat
fat as feta and mozzarella just
leave the oven baking and endless
baguettes to the French.
Gillot Camembert 6
thefoodmarket.com

10
Brexit
The Brexit
Finally, if its all too much and
you dont want to wait for the
supposed longterm benefits of
going our own way, jump ship
to one of these welcoming and
less tumultuous nations. Well see
you in Vancouver, everyone.
STILL CANT HACK IT?

PACK YOURSELF OFF
01 See Green 02 Stew On It 03 Say Sayonara 04 Apprendre

Irish parents grant Andrzej Duda, A diet comprised le Franais
you a ticket to the Polish president, has mainly of sh, heart- Canada and the UK
Emerald Isle, as do the power to grant healthy soy and have a long history,
Irish grandparents. citizenship (and phytochemical-rich and there are more
A fondness for EU membership) to seaweed helps Japan than 60 immigration
Guinness, however, anyone he likes. More lead the WHOs list of programmes open to
does not, although, good news is that the healthiest countries Brits. With Canada
researchers from their national dish, in the world, with men averaging 7.8 on the
the University of Bigos, is a stew living to over 80. There OECD Better Life Index
Wisconsin discovered made with shredded are a dozen types of (the UK scored 6.9),
it will reduce your risk cabbage and meats, visas, allowing you to theres never been
of heart attack. Go to making it an immunity work there too. Go to a better time to
citizensinformation.ie. booster in a bowl. Go to japan-guide.com. emigrate, eh? Go to
london.mfa.gov.pl. canadavisa.com.

Pain
&
Ache and agony is generally accepted
as the price you pay in pursuit of goals
and gains. But in deepest Kent,
renegade researchers are out to prove
that the hurt locker is but an illusion
preventing us from giving our all.
Mens Health meets the men breaking
down the pain barrier for good
Gain physiological terms. In

the early 20th century,
Words by Jamie Millar Photography By Rowan Fee
ntil recently, fatigue has
been understood in largely
researchers cut the back legs

o frogs and electrocuted the discarded
limbs. With no circulation to resupply
them with oxygen, the legs managed just
a couple of twitches before they were
swimming in lactic acid. This has been
the enduring perception when it comes to
Today, however, this is viewed as
a fundamental misperception. According
to Professor Samuele Marcora, director of
research at the University of Kents School
of Sport & Exercise Sciences, it isnt your
legs, heart or lungs that pull the plug its
your brain. We always thought muscle
fatigue is what limits endurance, says
Marcora. But there is mounting evidence
that this isnt what makes you stop at all.
In fact, so Marcoras theory goes, pain
up and gasping lungs of the kind that
might leave you or I throwing in the towel
are simply signals contributing to our
perception of eort. Theyre messing with
our minds. But that could soon change.
Its a revolutionary idea, the
implications of which are potentially
seismic for sporting performance. But
would such a shattering of the pain barrier
really see sporting records demolished
as a matter of course? If so, without the
endurance exercise: you keep going until is but a gment of the imagination. By perception of fatigue holding you back, do
your cardiovascular system short-circuits learning to overcome it, elite athletes can you stand a chance of joining the big boys
and your muscles fail, then youre done. eliminate the pain barrier for good, setting at the elite level? And crucially with
records in the process. In the professors
eyes, muscle fatigue, lactic-acid build

Pain & Gain
Put simply,
your muscles
our in-built checking systems overridden,
dont tire
will we, like legendary marathon runner its just your
Pheidippides, simply train to exhaustion? measurable) toward psychologys reliance
on self-report in other words, subjects perception
Resistance Fighters telling you how they feel. Marcora hopes
to unite both methods. He even took a
of effort that
Unusually, Marcoras brainwave came
not from studying elite athletes but
sabbatical at the University of Bangors
School of Psychology in order to expand
increases
from his mothers treatment for a rare his skill set. Of course pain is a real
autoimmune disease that ravaged her feeling, he continues. If you break your
kidneys, requiring dialysis. At the time, ankle, you can still walk on it. So why
Marcora had been working on a separate dont you? Because its painful. Sensations
PhD study on the eect of resistance are very powerful. Depression can make
training on those suering from arthritis, people take their lives. Perception of
many of whom also required dialysis, eort stops you from keeping going.
a side eect of which is chronic fatigue. To help dene perception of eort,
Fatigue is a symptom of so many Marcora published a study in 2010 in
diseases that doctors dont really bother which he asked rugby players to sprint
researching it. Its not specic enough, on a stationary bike for ve seconds, then
explains Marcora, a large, bear-like Italian, ride to exhaustion at roughly 250W.
over a salad in the cafeteria on the Kent When they gave up (after an average of 12
Uni campus a short walk from the minutes), Marcora sprung another sprint
building where he and his colleagues are on them. While their power output in the
currently conducting some of the most second sprint was lower than the rst
exciting research in sports science. But by about 30%, their power output in the
in terms of aecting quality of life, fatigue following endurance ride trebled to 750W.
is one of the biggest factors. Clearly, they werent really exhausted at
What particularly struck Marcora all they only thought they were.
was the up-and-down nature of fatigue. From a physiological perspective this
Patients would yoyo between good days makes perfect sense. Fast-twitch muscle
and bad, seemingly indiscriminately. bres the instant power kind become
This suggested to him that the cause fatigued quickly, after which they simply
couldnt be related to muscle mass or cease to contribute. Slow-twitch bres
mitochondria (the cellular powerhouses for endurance then take over and will
that release energy), because such rapid only fatigue when starved of oxygen. Put
daily discrepancies simply dont happen. simply, your muscles dont tire; what
In strictly physiological terms, fatigue increases is your perception of eort
is dened as a reduction in a muscles hence why a manageable workout can
ability to produce force. But what the quickly become excruciating. Perception
patients were complaining about was not of eort also explains why we can only
that, says Marcora. It was the feeling of perform intense exercise for a veryshort
fatigue. They didnt lose any strength. period of time. Ifyou were to lift me up,
Thats when I realised that I was dealing youd have ahigh perception of eort,
with a psychological phenomenon. Marcora says with just a hint of challenge
Marcoras psychobiological model, as
he calls it, goes some way to reconciling
sports sciences mind-body disconnect.
200
Psychologists often use physiological OPPTIMIISEDD 190
markers: for example, measuring a
Beats Per Minute (BPM)
competitors heart rate before a big race EN

NDURRAN NCE 180
to gauge how nervous they are. Modern
In sport, effort is 170 Dang
neuroimaging technologies even allow er Z o
measured on a rate 160 ne MAX
psychologists to look at which parts of the
of perceived exertion Maxi
brain are used in mental processes. But 150 mum
scale, essentially Card
few physiologists incorporate psychology,
ranking your level of
140 io Be
ADDITIONAL PHOTOGRAPHY: GETTY, ALAMY
and theres even less comparing of notes. 130 net 85%

Even being under the same roof, its
effort from one to 10. Maxim Zone
With peak fatburning 120 um Fa
unbelievable how little interdisciplinary
potential occurring at t Burn
research there is, says Marcora.
110 Zone 70%
85% of your max effort, 100
Theres resistance from physiologists 60%
we plotted your pain-
(who deal with the corporeal and more 20 25 30 35 40 45 50 55 60 65 70
free plan to leanness.
Age

in his voice. That doesnt mean youre
fatigued. It means Im heavy. Andmaybe
youre notthat strong. Physiological
factors such as muscle fatigue clearly
arent illusive. But they arent the whole
story. Infact, they arent even most of it.
Toy Soldiers
Endurance may be constrained by
physiology, but it is directly determined
by psychology, says Matt Fitzgerald,
author of How Bad Do You Want It?
Mastering The Psychology of Mind Over
Muscle. Fitzgerald believes that to
enhance performance, you need to either
increase your tolerance for perceived
eort, or reduce the eort you feel at
agiven level which may equate to two
sides of the same coin. Either way, the
amount of untapped potential is unlikely
to be vast, he writes over email.
I dont believe that you could run
a90-minute marathon if
only you could stand the
BY BURSTING PAINS pain. But he does believe
BUBBLE, SCIENCE COULD
MAKE LIGHTER WORK OF that at the elite level, where
YOUR TRAINING SESSIONS training methods are more
or less standardised, any
psychological advantage
is signicant. Interestingly, he has even
attempted to calculate what would
happen if perception of eort were
removed entirely by extrapolating from
the biggest drop-o in speed during
endurance events. This occurs between
800m and 1500m; above 1500m, athletes
nish races faster than their average
pace, which again implies the existence
of a power reserve that high motivation
allows them to plunder. Fitzgerald
projects a time of 2:00:04 for the ultimate
marathon, which is tantalisingly close
to the sub-two holy grail. Manipulating
perception of eort is enough to make
the dierence between record holder and
also-ran. As Fitzgerald says, Between
athletes of equal tness, psychological
factors become decisive.
The idea of giving the brain an extra
nudge during competition is nothing new,
with a long list of endurance-enhancing
factors already in use. Some are simple:
caeine, for example, which Marcora
demonstrated can reduce the amount of
brain activity during exercise, making
it eectively a psychoactive drug. Or
music: If I were involved in the sub-two
marathon project, Id make sure that high-
tempo music was blasted from the pace
car, says Fitzgerald. Likewise, self-talk:

in another Marcora study, subjects who
repeated their favourite motivational
statements throughout testing decreased
their susceptibility to exhaustion by 18%.
Expedients like opioids are mostly
illegal in competition, while some, like
subliminal cues, occupy the forefront of
sports science research. When Marcora
ashed positive words such as go and
energy at subjects, they outperformed
those shown negative ones such as toil
and sleep. Meanwhile, researchers at
Northumbria University discovered that
the presence of an attractive female lab
assistant made male subjects dig deeper
into their pain cave a factor which may
inuence your future choice of treadmill.
Head Cases
One technique currently causing a buzz is
Transcranial Direct-Current Stimulation
(TDCS), which involves ring electricity
not into your legs but into aspecic area
of the brain. The Federal University of
Rio do Grande in Brazil found that by
stimulating the temporal cortex an
area associated with bodily perception
endurance was amped up by 4%. Marcora
and his Kent colleagues produced similar
results by zapping the motor cortex,
which controls leg function. I was
skeptical about TDCS, Marcora admits.
It seems to aect too many things...
Butweve found some specicities that
seem to be replicable.
TDCS sounds at once space-age
and Victorian. It is, however, already
available to buy. Halo Neuroscience,
aSan Francisco-based collective, makes
headsets which it claims can turn up
strength and coordination. Theyre
currently being used by NFL players and
CrossFit stars. Still, Marcora remains
sceptical. If you start seeing them worn
on the start line, WADA will ban it.
Marcora and Halo Neuroscience are
not the only ones experimenting with
brain-stimulation. In a recent Ministry
of Defence study, soldiers were made to
cycle on a static bike while
completing a challenging
cognitive task. After 12 weeks, LIFT THE PSYCHOLOGICAL
they upgraded their time to LIMITS ENCUMBERING
YOUR PERFORMANCE AND
exhaustion by three times YOUR PBs WILL SOAR
compared to squaddies who
pedaled mindlessly. The rst
batch had completed a brain endurance
bootcamp, adapting to cope with an
increased mental load. When that was
removed, the physical burden felt easier.
Marcoras theory is that the soldiers
strengthened the brains anterior cingulate

Pain & Gain
Attractive
female lab
assistants Hisown research demonstrates that pain
made men tolerance is in fact an accurate predictor

of endurance, and hes about to begin
dig deeper cortex associated with perception of
eort and he is attempting to replicate
experimenting with increasing pain
during training by injecting muscle with
into their the results with sedentary subjects to
VOCCAL saline solution to nd out once and for
pain cave see if its possible to enhance endurance

by training the mind alone. COAACHIING
all why pain changes performance.
Logic dictates that the brain has these
activity-limiting safeguards in place for
According to Kent a reason. Under the central governor
Balancing Act Uni endurance model advanced by the University of
Away from the eld of play, Marcoras work researcher Prof Cape Towns Professor Tim Noakes,
also reveals the importance of managing Samuele Marcora, a subconscious fuse trips to stop you
your environment to reduce mental stress. repeating a self- exerting yourself to a point where it might
If your coach gives you a day o, but motivating mantra be dangerous, either because you might
you go home and get stressed out by your can increase your leave yourself too depleted or risk injury.
family, your muscles might recover but time to fatigue Pain is ultimately a protective function,
your brain wont, he says. It may actually by 18%. Allow agrees Mauger. If you put your hand on
prove worse for you than remaining in these athletic a stove, you take it away pretty quickly.
a pressurised training camp. record-breakers But Marcora has other ideas. People
Brain overtraining to inspire you. dont normally get to a point where
may even provide an We recommend, they keel over during exercise, he
explanation for sudden I will beat Bolt. says. If youre highly motivated, you
REVOLLUTIONARRY slumps in performance can kill yourself but on those rare
with no clear physiological occasions it usually happens in very
PROGRRESSS cause much like the specic situations where the systems
Want to hack your pain threshold to one that Novak Djokovic that maintain your homeostasis are
boost performance, cognition and suered when crashing Usain Bolt overloaded, like with heat exhaustion.
post-burnout satisfaction? Marcoras out of Wimbledon last 1000m- 9.58sec Moreover, the central governor theory,
torturous spin test is proven to boost year. To prevent chronic 2000m- 19.19sec Marcora argues, should in theory stop
your output by 200%, so get going. fatigue setting in, Marcora coronary heart disease suerers from
believes that coaches need walking up the stairs: Why doesnt it do
01\ Sprint on a stationary bike for 5sec, to get better at measuring that? he asks. Because it doesnt exist.
then ride to exhaustion. Marcoras the risk of mental fatigue The true purpose of our brain-
control group managed 12min at 250W. before symptoms show. Wayde van limiting activity, Marcora believes, is to
Ultimately, the most Niekerk preserve not our lives but our fat stores.
02\ No breaks yet. Sprint for another eective way of reducing 4000m- 43.03sec In the animal kingdom only dolphins
5sec, then ride to exhaustion again. perception of eort may and whales are lardier than humans.
Marcoras group trebled their output still be good old-fashioned Compared to other primates, we are
in the latter part of the ride to 750W. exercise. A degree of pain fat,says Marcora. Our comparatively
If youre lagging, go back to the start. is vital, argues Dr Lex bulging waistlines are not a lifebelt
Mauger, Marcoras Kent David Rudisha for leaner times its rare that hunter-
03\ A similar MOD-funded study found colleague who co-authored 80
00m- gatherers can nd nothing to eat but
soldiers who focused on mental tasks the TDCS study. Though 1min 40.91sec are there to provide our large brains
while cycling raised their endurance. he works under the same with energy. The dilemma is that you
Neil Dennys ultra-intellectual podcast, roof as Marcora, Maugers need to expend some of that energy to
Little Atoms, is a good place to start. position is dierent. nd food. Perception of eort, Marcora
Part of endurance argues, therefore exists to stop us wasting
performance is knowing Noah Ngeny resources unnecessarily.
how your body is faring, 10
000m-- His theory may still be very much at
and pain is a key indicator of that, he 2min 11.96sec the start line, but Marcora is beginning
explains over coee. He cites a 2014 to apply his model far beyond endurance
study by the University of Utah in performance. As well as helping the likes
which subjects were injected with the of dialysis patients enjoy a better life, his
painkiller fentanyl, which acts like an research could aid, in theory, the 62% of
epidural for your legs. Over a 5K time Hicham El overweight British adults to enjoy activity
trial, the placebo group paced themselves Guerrouj more. Overcoming pain to increase mans
normally: fast start, slower in the middle, 15500m-- abilities may be a simplistic ambition,
speeding up at the end. The group on 3min 26sec but, as Marcora argues, Simple theories
fentanyl went out like a bullet from 1 miile
e- are usually the most powerful because
agun before gradually burning out; they 3min 43.13sec they touch upon something fundamental
also struggled to walk for days afterwards. in our nature. In this instance, it might
If you dont have that pain coming just redene human nature altogether.
back from your periphery, youve no
idea how hard to work, says Mauger.

118 MEN S HEALTH MENSHEALTH.CO.UK
ce a r oo m fu ll of sti
go to tr a in h a s c h anged. On w an elite tness
The place yolu u
w e ig h ts m a c h in e s, it is no r mobility and
towels and cinn ky n d it io n in g, superio a lot of hot
eta b o lic c o home to
facility oer lygsm is . B ut its a ls o a v e r y b u sy
g g u and sidestep
scien tic an a a rke tin
ugh the m re out of your gym today
n h ow to c ut th ro
air. Lear e p r im a d o n n a s to get mo
the peak-tim
R CROWTHER
ILLUSTRATION BY PETE
The Changing Room
Axis of Power
Navigating todays locker room is an art,
especially if your schedule shackles you
to the peak-time rush hours. Fear not
the founder of gym optimisation
aggregatorGYMetrix
(gymetrix.co.uk),
Rory McGown, has your
strategic plan for getting
in and out without
breaking a sweat, freeing
you to focus on training.
01
The Gym-Bro Show
Every gym has its super set
of carpet-carriers who love
standing about discussing
#bare #gains, and how
You Will Not Believe What
Happened On Friday Night,
Mate! Youll nd them
wherever the room lighting
is best, naturally. Avoid.
02
The Work Social
Oh look, theres your boss!
And hes in his pants! And
now you know he dresses
left. Perfect. Right next to
the exit is the spot where
youre both least likely to be
naked. Embrace that small
grace, then exit quickly.
03
The Calm And Breezy 04
Men hardly ever use the
The Kings Quarters
hairdryers. Apart from the
Halfway between the showers
odd follically-indulgent
and the entrance, this is the
maverick, this will be the
prime location to minimise
quietest spot. Worth the risk
walking after a tough session.
of the rare ball dryer.
Treasure it, and tell no one.
Training Sunday
Metabolic
Monday
Active Recovery
Tuesday
Upper-Body Blast
Plan Redux Conditioning
Sunday is the quietest
Going back to work is
tough enough without
Yes, the gym is
busy. No, thats not
Time is tight and the floors packed. day in all gyms, so youll have kit lifting really heavy things. Steady a cop out. When
But by re-jigging your routine to and space aplenty. Swing that state recovery call it 40 minutes the dumbbells are taken, use the
access equipment faster, you max kettlebell, grit your teeth through on the treadmill will help your neglected TRX set-up for a pro-
out muscle growth and metabolism, those walking lunges and clear head decompress while burning up level upper-body overhaul. Finish
says Lee Matthews of Fitness First the oor for a round or three to 650 calories on your lunchbreak. with a few press-up variations and
of dynamic broad jumps. youll be swole without weights.

The Gym In 2017: A Users Guide
Connection Speed The Uni of Tokyo says the key to building

strength quickly is to slow it down. By lifting 50% of your
1RM so slowly you can only do 8 reps, youll promote growth
just as eectively as hammering through at 80% power
05
The Moveable Beast Sick Moves the kettlebells, it can all boast
enough nasties to put your
Ah, the permanently naked With hundreds of users training to bed. This is how
man. Often overweight, he handling the same equipment you can get a pump without
justies his belonging here day in, day out, the modern deflating your immune
by aunting his nudity as gym is a heaving microbiome system. Because nothing
he walks laps of the room. of infection, set to an EDM willruin your training plan
Carry a spare towel and soundtrack. From the mats to faster than a bout of man flu.
declare youve found it! as
you press it into his hands.
06 SWAP SWISS/EXERCISE-
The Limpet BALL CRUNCH
Beware the talkative FOR BOSU BALL PRESS-UP
stranger telling anyone Crunches are grim even without the
bug threat. Applause, then, for Philip
wholl listen how hes
Tierno Jr author of The Secret Life
struggling with his of Germs who found that MRSA
half-marathon race pace. is rife on exercise balls. Ditch them,
He lurks as far away from and put your hand on a lesser-used
the entrance as possible to bosu ball during your next press-up
set to promote core destabilisation
maximise his exposure. while keeping your immunity intact.
07
The Flood Pain SWAP TREADMILL SPRINT
While you towel o in the FOR BOX JUMP
shower like a normal human The Clinical Journal of Sports
being, theres always one guy Medicine says that 63% of cardio
who chooses to drip-dry by the machines are rife with rhinovirus.
Not cool running. Fortunately,
lockers. Unless you have ip-
the American Journal of Health
ops, this means wet towels Promotion found two sets of 10 box
(theirs), wet socks (yours), and jumps per day are equally adept at
ENSURE ITS YOUR WORKOUT athletes foot (everyone). safeguarding bone density while
THAT MAKES YOU SWEAT giving the same cardiovascular kick.
Good news for endurance skivers.
SWAP FREE WEIGHT CURL

FOR ROPE CURL
Push Notication If your gym According to fitrated.com, that
doesnt have a prowler sled, load dumbbell you just hefted packs 362
times more germs than a toilet seat.
a towel up with plates and drag it And while 30% of these bacteria are
harmless, the rest can cause skin,
along. If you want to come back eye and respiratory infections. To
out-muscle the risk, use the rope
the next day, just make sure that attachment on the cable machine
for your curls youll avoid germs
its your own towel, not the gyms and the queue of snotty bros.
Wednesday Thursday Friday Saturday

Pins Of Power Midweek Mobility Pump Sesh Pay It Back
In your quest for an For most, Thursday is Sometimes, an With the gym all-but
athletic physique, no the last push before the honest to goodness arms session empty, its pull-up time. Then
limb can be left behind. weekend. For you, its time to work is the best way to nish the week master dumbbell moves like single-
Bodyweight work, weighted vest out any stiness before training especially since the dumbbell boys arm rows to build a stronger back
moves, bridge work and single- begins again. Leave the barbells will likely be giving themselves and reduce your chance of injury.
leg squats should make it more well alone and set up with the the afternoon o. Balance it with Slip in an hour of work and youll be
interesting than queuing for the resistance bands and foam roller. something functional like abs ready to begin again tomorrow
overcrowded squat rack, too. and youre ready for the weekend.

Leave The way instead. Designed by Luke YOUR NEW DEADLIFT
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Even in the hippest of gym spaces, upper-body session employs
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queue for the bench/squat rack/ you need is aresistance band, two
lifting platform. So go your own dumbbells and a smug expression.
SEATED BANDED LOW ROW

3 SETS OF 12 REPS, 30SEC REST
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of a sweat-ridden lat machin y
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legs straight, core braced, lo
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Grip it and row your elbows b To relax, neuro-kinesiologist Dax
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You are now in a band apart.
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Moy suggests switching between
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STANDING SINGLE-ARM
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If the seated row is full of guys
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A
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BAND FACE PULL Keep it simple with a class Friday
3 SETS OF 15 REPS, 30SEC REST A
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your reward for attending
this intense movement

The Gym In 2017: A Users Guide
Double Espresso Does your gyms air con have you itching
to cut your workout short? The American Academy of
Ophthalmology says the caeine in your espresso battles
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YOUR
PERSONAL
TRAINER ON
THE MOVE
GREAT
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TO GET THE
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EDITED BY ERIC DOWN & MATT HAMBLY
20 7
WARDROBE CLASSICS
I t
m
o e t t st eso tes
,
the best design is borne out

of necessity. Created for US
air force pilots in the 50s,
Squad the bomber became a civvy

style staple popular with UK
subcultures from mods to
Goals
From standard
skins. And while it never
really disappeared, its a look
that has come back with
a bang in recent seasons.
This classic shape is
military issue definitely piquing designer
interest again, says Daisy
to front row Deane, stylist to fashion-
staple, the forward musicians such as
bomber jacket 50 Cent and Stormzy. Weve
seen takes on the original
has come a with clever prints and useful
very long way. details from the likes of
Prada, Givenchy and APC.
Invest in the Fortunately, you neednt
high streets pay through the nose to enjoy
new updates. Deane reckons
best to join the this Asos jacket is the one to
style jet-set have in your arsenal: The
PHOTOGRAPHY JOBE LAWRENSON suedette patches, heavy-
duty zips and oversized
pockets make this high-
street piece feel designer.
Of course, the beauty
of the old bomber was its
versatility. With judicious
styling youll find use for it in
any scenario. With a white
shirt and chinos you can just
STYLING: ERIC DOWN | WORDS: JACK STANLEY | ASOS.COM
JACKET
about get away with it in the
50 ASOS office, says Deane. For a
novel take, go up a size and
wear it over a denim jacket.
As always with statement
pieces, let them do the work
and dial down the rest of
your look. A jacket like this
is ammunition enough.

WRIST MANAGEMENT
02
01
W hen watches first

migrated from
pockets to wrists,
Full
a hardwearing material was
needed to protect them from London jewellers David
the knocks they were set M Robinson begs to differ:
to sustain. In 1913, Sheffield Yes, the prices are
metallurgist Harry Brearley inviting, and yes, exchange
Metal
offered a solution in the form rates have assisted foreign
of an alloy of iron, chromium buyers in London, he
and nickel that took the concedes. But steel remains
rough with the smooth. He both constantly in demand
called it rustless steel. You and on trend, regardless
Jacket
It has a reputation for hardiness over refinement,
but even at the more rarefied end of the market,
will know it by a different
prefix: stainless steel.
It was revolutionary. But
while it had the technical
chops, stainless steel never
garnered the prestige of
precious metals such as
of the economy. Crucially,
manufacturers have been
working to produce iconic
styles that will always have
a place in the watch world.
So, for an affordable
SWATCH.COM/EN_GB, SHINOLA.CO.UK, TAGHEUER.COM
STYLING: ERIC DOWN | FARER.COM, IWC.COM
timepiece that will weather

steel is having a bit of a moment. MH explains gold. Cynics might say that, the hands of time and
why its not always sensible to strive for gold in the Brexit economy, this is transcend the vagaries of
precisely why there seems to fashion, steel is the real deal.
PHOTOGRAPHY / JOBE LAWRENSON be a flourish in steely wrist
candy. But Sandy Madhvani,
boutique manager for

S T Y L E - 0 6 /1 7
ALEX DOAK
MHs horology
expert can make
your next watch
purchase a steel
01/
New Material
Its called Irony for a reason: instead
of the plastic which made Swatch
famous, this chassis is forged out
of solid steel. And, given the
finessing its complex case shape
requires, with a matte brushed
polish to boot, the 40 premium
over a standard Swatch seems
like small bucks for a big bang.

Swatch Irony Blue Boat 89
02/
British Steel
03 It was only natural Farer ventured
into mechanical territory after
all, its a brand inspired by the
adventurism of explorers past,
whose wrists would be equipped
with nothing else. Despite sharing
factories with big watch brands, the
Beagle manages to come in at an
authentically bargain price point.

Farer Beagle 875
03/
Shining Armour
IWCs Portofino collection is so-
named for its affinity with the
elegance of the Italian Riviera.
This watchs Milanese mesh
bracelet, however, is named after
a distinctly less relaxed Italian
speciality: chain-mail armour,
crafted in Milan. Its polished steel
links are silky-soft on the wrist.
04 05
IWC Portofino Chronograph 5300
04/
Iron Proficiency
Beyond Rolex and Breitling, few
watchmakers have succeeded in
engineering metal links that dont
catch your hairs, feel cumbersome
or sound clacky. So its even more
impressive to do all that with such
a distinctive design. Maybe thats
why Jason Bourne wears one.

Tag Heuer Aquaracer Calibre 16
Automatic Chronograph 2450
05/
Driving Force
Bringing manufacturing back to
Detroits industrial wasteland,
Shinolas homespun watches are
as solid as anything youd expect
coming out of Motown. But unlike
those cars woeful brakes and
handling, the precision mechanics
and beautifully engineered steel
casing come from Swiss suppliers.

Shinola The Canfield Chrono 860

SHOULD I BE WEARING... S T Y L E - 0 6 /1 7
EMBELLISHMENTS?
Gilding
The Lily
Restraint is out, ostentatious decoration BOMBER
250 DIESEL
AT HARRODS
is in or so Italian style brands say. T-SHIRT
8 NEW LOOK
But does the embellished trend become TROUSERS
110 TOMMY
a very British follower of fashion? HILFIGER
varsity jackets. The difference

MATT HAMBLY now is that, after years of
MHs style editor wearing nothing but white
takes an intricate
look at a colourful and navy, to me it feels alien.
menswear trend However, a taste for florid
ornamentation aside, there is
I magine spending 32 years

amassing a wardrobe of
plain T-shirts in neutral
shades, only to find out whats
on trend now is dressing-up-
a practical (some might say
cynical) reason labels are
moving in this direction. The
clothing market is now so
saturated that brands have
box embellishment. And its to work harder to make their
not just the odd logo. Your old clothes stand out, says Jaye.
clothes are officially boring. Its understandable, but
Menswear has gone prog. at the same time you dont
Sequin-decorated blazers, want to look like a sartorial
PHOTOGRAPHY: OLLIE GROVE | STYLING: RICCARDO CHIUDIONI | PHOTOGRAPHERS ASSISTANT: MORGAN HILL-MURPHY | HAIR STYLIST: DENIS ROBINSON USING RUFFIANS
bombers appliqued with beacon. Far better to let
flowers on the back and a little go a long way.
ornately-embroidered shirts Hes right. When I try
have graced runways from on my bomber over gym
Dolce & Gabbana to Cavalli gear I feel at ease. It
for enough seasons to suggest might sound counter-
its not just a passing fad. intuitive, but its this
GROOMING: OSCAR ALEXANDER USING CLINIQUE | DIESEL AT HARRODS.COM, NEWLOOK.COM, UK.TOMMY.COM, VALENTINO AT OKI-NI.COM
Adornment like this might perceived lack of effort
strike you as a bit intense, but paired with something
then, its meant to be. Some so intricate that works.
grumbled that it was more of But lets be absolutely
the same, commented the clear: this is a strictly
Business of Fashions Tim off-duty look. How far
Blanks of Guccis AW16 show, you choose to turn up the
but that was precisely the embellishment dial out
point. More! This is about of office is up to you.
addition, not subtraction.
Which is all fine and dandy A distinctive
in Milan, though frankly more jackets appeal
questionable at home counties in 2017 is that
dinner parties. According
to Marcus Jaye, author of
its very
The Chic Geeks Fashion, Instagrammable
Grooming and Style Guide BOMBER 1490
VALENTINO
For Men, a distinctive jackets AT OKI-NI
appeal in 2017 is that its very
Instagrammable. But for me,
no amount of likes can allay
the feeling I look a bit, you
know, overdressed.
Embellishment is nothing
new. Consider the success
of the Fred Perry crest, or
the longevity of embroidered

freelancer inspired by the Gibson Les Paul
JACKET 399 TIGER OF SWEDEN
SHIRT 320 JUNYA WATANABE
AT SELFRIDGES
VEST 55 SCHIESSER
TROUSERS 370 NEIL BARRETT
PENDANT NECKLACE*
495 AND RING 550
BOTH DANIELLA DRAPER
RECTANGLE PENDANT NECKLACE
85 NORTHSKULL
BANGLE 125 ALICE MADE THIS
WATCH 450 LINKS OF LONDON
THE PORTFOLIO
In Bloom
Once the preserve of ageing hippies and Laura Ashley fabrics, floral prints have
started taking root in every corner of the menswear landscape. But how does
a red-blooded male embrace inflorescence without looking like a petal?
Our green-fingered experts will help you grow into 2017s blossoming trend
PHOTOGRAPHY / PIP ST YLING / ERIC DOWN WORDS / MATT HAMBLY
S T Y L E - 0 6 /1 7
*JEWELRY BY DANIELLA DRAPER, NORTHSKULL AND ALICE MADE THIS ALL FEATURED THROUGHOUT
01/
Floral
Tribute
Lets dispense with the menswear buyer at the
oldest clichs first: flowers famously frilly department SHIRT 775 BALLY
TROUSERS 495 GUCCI
are not for girls. Nonsense! store, Liberty, agrees: AT MATCHESFASHION.COM
says Mairead Curtain of east Weve seen a massive rise BOOTS 120 DUNE
SUNGLASSES 175 3.1 PHILLIP
London florist Rebel Rebel. in the more flamboyant side LIM X LINDA FARROW
Men have always worn floral of mens fashion recently, WATCH 199 ARMANI EXCHANGE
prints, the Tudors especially. but even the most garish BEADED BRACELET
225 LINKS OF LONDON
Some of our most renowned of Hawaiian shirts can be RING (RIGHT HAND)
130 NORTHSKULL
garden designers have been toughened up with a great
men, too, so equating flora biker jacket and some slim
with effeminacy is just plain black jeans. In short? Its
wrong. Laura Robertshaw, time for you to man up.

THE PORTFOLIO
GROOMING: OSCAR ALEXANDER USING ESTE LAUDER & ESTE EDIT | HAIR: KEVIN LUCHMUN USING BUMBLE & BUMBLE | MODEL: JHONATTAN BURJACK AT AMCK | STYLISTS ASSISTANT: RICCARDO CHIUDIONI | PHOTOGRAPHERS ASSISTANT: ROB PARFITT
02/ Floral fashion isnt especially these days, it has forced

new, then, but its prominence people to become more JACKET 690 EMPORIO ARMANI
Root in contemporary style could

perhaps stem from different
expressive and ostentatious.
However, Curtain thinks that
VEST 7 TOPMAN
TROUSERS 35 H&M
Cause sources. The growth of floral

fashion, says Robertshaw,
this prints growing popularity
is an extension of improved
SHOES 125 GH BASS & CO
WATCH 209 MICHAEL KORS
can be attributed to the show- floristry. Theres a big

off culture of social media crossover between fashion
and the subsequent need to and floristry, and it follows
shout loud in order to project that if designers see better
personality. Theres so much flowers, theyll be inspired to
competing cultural noise include them in collections.

SHIRT 850 AND TROUSERS 790
BOTH VALENTINO AT HARRODS
VEST 55 SCHIESSER
SUNGLASSES 550 DITA
WATCH 450 LINKS OF LONDON
RING 550 DANIELLA DRAPER
03/
Garden
Variety
If you dont know your
freesias from your fuchsias,
what style should you opt
for? Robertshaw points to
a favourite from last summer
she believes has perennial
appeal: A standout from
last season came from
Valentino, in the form of a
Cuban collared floral shirt.
It was a statement shirt,
certainly, but still simple
enough to look classic.
A Cuban collar is designed
to be worn open and flat
against the body of the
shirt. Inherently casual, its
nonetheless more versatile
than youd imagine, says
Robertshaw. You can either
wear it open with a plain
white T-shirt and slim jeans
or dress it up on its own with
some smarter trousers.
THE PORTFOLIO
04/
Mixed
Borders
Regardless of which collar
style you choose, Robertshaw
is less equivocal about how
you arrange your spray.
Keeping the rest of the
outfit on par is mandatory
to avoid looking like youre
wearing a dreaded going-
out shirt, she says. In other
words, dont think of your
new purchase as a novelty
item. As with any get-up,
the rest of your outfit should
complement, not jostle for
attention. A neatly tailored
pair of navy or cream
trousers would be a good
place to start. Its also
worth noting that floral
doesnt mean lurid. Dries
Van Noten has successfully
reworked tapestry-style
prints across its clothes
and its the muted tones
that keep the print really
wearable, says Robertshaw.
If in doubt, play it down.
TRACKSUIT TOP 120

AND JOGGERS 50
BOTH TOPMAN DESIGN
VEST 55 SCHIESSER
SUNGLASSES 490 LINDA FARROW
WATCH 80 ACCURIST
RING 14 TOPMAN
MATCHESFASHION.COM, HM.COM, JUNYA WATANABE AT SELFRIDGES.COM, LINDAFARROW.COM, LINKSOFLONDON.COM, MICHAEL KORS AT GOLDSMITHS.CO.UK, NEILBARRETT.COM, NORTHSKULL.COM, ORIGINALPENGUIN.CO.UK, SCHIESSER AT MRPORTER.COM, TIGEROFSWEDEN.COM, TOPMAN.COM, VALENTINO AT HARRODS.COM
S T Y L E - 0 6 /1 7
3.1 PHILLIP LIM X LINDA FARROW AT LINDAFARROW.COM, ACCURIST AT HSAMUEL.CO.UK, ALICEMADETHIS.COM, ARMANI EXCHANGE AT HOUSEOFFRASER.CO.UK, BALLY.COM, DANIELLADRAPER.COM, DITA.COM, DSQUARED2.COM, DUNELONDON.COM, EMPORIO ARMANI AT ARMANI.COM, GHBASS-EU.COM, GUCCI AT
05/ Much like fashion, floristry not sure its useful or relevant JACKET 830 DSQUARED2
POLO SHIRT 50
is a capricious business and to predict flower types. The
Stem popularity is subject to
seasonal whimsy. Even so,
floral trend is more a general
reflection of where menswear
ORIGINAL PENGUIN
TROUSERS 35 TOPMAN
SUNGLASSES 490 LINDA FARROW
Sells Curtain thinks the smart

money is on lilies as the next
is going. There is a renewed
interest in more ornate and
ENGRAVED PENDANT NECKLACE
115 NORTHSKULL
WATCH 209 MICHAEL KORS
floral trend and if her theory expressive pieces across the
about the nexus between the board and that looks set to
two industries is correct, it continue. Our insider tip?
follows that these will soon Fruit. Featured on prints from
find their way to the rails. Valentino, Officine Gnrale,
Robertshaw, however, is a Saint Laurent and Gucci, the
little more circumspect: Im pineapple is about to burst.

S T Y LE - 06/17 INSTANT UPGRADE
MAXELLENCE THE
SINGULAR CREAM
105 FOR 50ML
to Earth each year. But, by

the time they arrive, its
mostly dust-sized particles
the remnants of a shooting
star that has penetrated the
planets atmosphere. This, it
turns out, is the good stuff.
Meteorite extract is rich
Face: in salts such as magnesium

and calcium, which play
The T he founding of Nasa

in 1958 marked the
start of the space
age, an era of creativity,
an important role in skin
epidermal function, so its
entirely conceivable these
products can significantly
Final promise and achievement
that prompted high (albeit
improve skin hydration
and smoothness, says
Frontier vain) hopes of a Jetsons

lifestyle. It was never to be.
But for skincare pioneers,
cosmetic dermatologist
Dr Sam Bunting, before
cautioning against novelty.
Not all cosmetic tinctures there has been a relatively However, Lab Series arent
are made in test tubes top small leap from cosmology exactly going where no man
to the cosmetics counter. has gone before. Scientists
dermatologists now harness the Rather than seek out have long known, for
power of meteorites. But is alien life, mens grooming instance, that astronauts
better skin written in the stars? powerhouse Lab exposed to
Series decided Astronauts radiation and
PHOTOGRAPHY / BARRY MAKARIOU to invest its exposed to zero zero gravity age
experimental at accelerated
budget in
gravity and rates. Which is
harnessing the radiation age why the Harley
WORDS: AHMED ZAMBARAKJI | STYLING: ERIC DOWN | LABSERIES.CO.UK
anti-ageing at accelerated Street-based

potential of rates 111Skin have
meteorites. Both been so far as
the Dual Concentrate and the to test their day creams
Singular Cream moisturisers on astronauts in extreme
from the new Maxellence space conditions.
collection feature meteorite Granted, Lab Series
extracts sourced from the mission is a little closer to
core of achondrite asteroids. home. But with their new
Its not as far-fetched as it moisturisers promising to
sounds. Thousands of tons smooth wrinkles and restore
of silica-rich meteorites fall a youthful glow, were willing
to trust their efforts. After all,
the results could be cosmic.

2016 movado group, inc.
MUSEUM CLASSIC THE SINGLE DOT WATCH DIAL. AN ICON OF MODERN DESIGN. MOVADO.CO.UK
AVA I L A B L E AT
S T Y LE - 06/17 DESIGN FOR LIFE
02
01
03 04 06
Enduring Loves
Ex-Hardy Amies designer Mehmet Ali set up MEHM+ to create functional clothing with
impeccable materials. Here he explains how his wardrobe reflects his philosophy
PHOTOGRAPHY / OLLIE GROVE
01/ Simplicity 02/ For Your 03/ Weather 04/ Join The 05/ Change 06/ Draw From
WORDS: MATT HAMBLY | GROOMING: ERNESTO MONTENOVO AT DAVID ARTISTS USING
BUMBLE & BUMBLE | ADDITIONAL PHOTOGRAPHY: AGATA PEC | MEHMLONDON.COM
Holds Firm Eyes Only TheSeasons Hive Mind 05 With The Times Experience
Ive owned a lot of Ive been wearing These trousers are Previously I worked I wear this Rolex I still start by hand-
bags and worked with variations of this made of seersucker, in west London, Submariner Date drawing all my initial
a lot of bag-makers, frame for 10 years. which I love. This is but I wanted to be as a day watch. The designs on paper
but Ive been using It's called the Lemtosh a winter version made somewhere more ceramic bezel feels because it gives me
this Porter bag I got and its handmade from a heavier thread. relaxed. Soho clean and sharp, and a chance to work out
in Japan for a while from Italian acetate. While traditionally Works is a shared though the classic problems early on.
now. Its a clever tote Moscot are all about a summer fabric, workspace in strap is steel, Ive Ill miss decisions if
that transforms into customisation for seersucker will still Shoreditch with swapped it for an I dont. I use a black,
a rucksack; and while the customer. Theres keep you warm in lots of businesses old Nato one which plastic, Japanese-
its large enough to an attention to detail colder months thanks operating under goes with everything made pencil that you
fit all I need, it can that often gets lost to its breathability one roof. Its helpful from US retailer can draw with for
also be shrunk down. elsewhere. I found its like a temperature to have people from Gnomon Watches. hours on end and
The idea that the them on a design gauge. This aspect different disciplines Lots of people told never get tired. Its
best design isnt trip to New York, of clever fabric around to force you me this would be designed in such a
always the flashiest but they have stores design is whats at to think differently hard to do, but it was way that its always
appeals to me. in the UK now too. the heart of MEHM+. about things. surprisingly easy. comfortable to hold.

MA-1 Plus bag Lemtosh glasses Seersucker trousers Soho Works Rolex Submariner Sakura pencil 4
420 ll-porter.com 220 moscot.com (part of suit) MEHM+ sohoworks.com Date 6250 rolex.com jacksonsart.com

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SENTS
PRE
WHATS
INCLUDED
FINISHERS MEDAL
CHIP TIMING
FINISHERS PHOTO
TECHNICAL T-SHIRT
SURVIVAL HEADBAND
GOODIE BAG
#AREYOUASURVIVOR?
*BASED ON A TEAM OF 10 UNTIL END OF JUNE
MHSURVIVAL.CO.UK
EDITED BY SCARLETT WRENCH
MH QUIZ
PBs
NO.32
Hit your peak? Youre barely getting started.

Break through barriers, both mental and physical,
GUTTER CREDIT
with 22 ways to lend your daily life that extra 10%

JUNE 2017
Q1\ Q4\ Q5 \
Abs yet to materialise? The key to
Which muscle-enhancing supp A tireless work ethic is building your best-ever body is...
can also upgrade your IQ? the path to promotion:
A True
B False A B C
Consistency Variety Stringency
B ey does, indeed, sleep. Just one nights B In the gym, the true enemy of
A B C rest can impair your performance for progress is boredom. A study by the
Creatine Whey BCAAs four days, St Lawrence University reports. Given University of Florida found those who
government stats show no correlation between stick to a fixed routine are more likely
A For an edge over your office rivals, pursue both later working hours and increased productivity, to give up on their fitness ambitions.
brawn and brains. Just 5g of creatine a day can youd get a bigger boost by powering down. We hear there are still spaces in that
take your problem-solving skills to PB levels, by Thursday night rave aerobics class
shunting extra energy to your grey matter, says
Sydney University. Impressive cerebral gainz, bro.
Q6\
Q2 \
Career not progressing as planned? Which of
Which of the following will help you
these should you lower to ace any job interview? smash your 5K time?
?
A
A B C Train on
Your Your Your
expectations vocal pitch cholesterol fewer days
B Perfect your pitch. According to University
PHOTOGRAPHY: SUN LEE, MITCH PAYNE, DAVID SYKES, JOBE LAWRENSON, ROWAN FEE, GETTY | ILLUSTRATIONS: ADAM NICKEL, PETER CROWTHER, ALCONIC
of Glasgow researchers, we perceive men with
deeper speaking voices as more commanding
and authoritative. If youre yet to acquire an
Obama-esque baritone, rehearse key responses
beforehand so you can deliver them with impact.
B
Focus on
Q3\ the finish
Whats the quickest
way to finally master
that muscle-up?
A
Repetition, repetition
B
Practise with a friend C
Make a
C faster start
YouTube tutorials
C Motor skills can be mastered by observation

alone, according to a study in Cerebral Cortex C In a study of pacing strategies published in The Journal of Strength & Conditioning
journal. If trial-and-error delivers, well, a little Research, running the first mile around 3-6% faster than target pace was found to help
too much of the latter, perfect your technique runners beat their best times without causing early burnout and negatively impacting
from the safe confines of your sofa instead. performance later in the race. Failing that, maybe try running the whole thing 6% faster?

MH QUIZ: YOUR PERSONAL BEST
Q7 \
Static stretching is
Q10\
stunting your gains: Six-pack abs are carved out
A B
True False
B While striking a pre-gym
pose has been shown to curb
your maximal effort, a Brigham A
Young University study found
stretching on rest days helps you On the B
lift more when you next train. mats At the squat
rack
Q8\
How much gym time do
you need each week to
maximise your fertility?
2hr
C
B
In the
4hr kitchen
6hr
A Overtraining hinders virility as
well as poor fitness. In Reproduction
journal, men who trained for half an
hour, four times a week, had more
*ACCORDING TO THE AMERICAN PSYCHOLOGICAL ASSOCIATION
sperm than those who did twice as

much. A fair excuse to skip CrossFit. C To finally burn off the blubber obscuring your abs, you need to give up the sit-up fixation. Scientists
at the University of Virginia calculated it takes 250,000 crunches to burn a mere 1lb of fat. Youd earn
the same results by cutting 500 calories a day for two weeks thats a bag of peanuts and a pint.
Q9 \
Which revision strategy can help you
learn new skills quicker than ever?
A
Q11\ Q12\
What should you stic y p y
Little and often
Whats the biggest barrier to to turn your confiden p
peak workplace efficiency?
B A Blues
Long and infrequent
B Folk
A Whether youre cramming for a big A
Twitter
B
Magic FM
C
Email
C Hip-Hop
presentation or simply adding flair
to your French ahead of a weekend C Background noise and the odd browsing C Chillout mixes are
away, spaced repetition studying break are shown to be restorative to a flagging muting your potentia
in small chunks, repeatedly was brain. However, the switching cost of opening In SPPS journal, those
found by Harvard scientists to be the and closing your inbox kills productivity*. Turn who listened to bass-heavy music reported feeling
best way to retain new information. off notification settings for a better outlook. more powerful afterwards. Cue up something
You can put pulling all-nighters to bed. weighty before your next fear-inspiring meeting.

JUNE 2017 MH QUIZ: YOUR PERSONAL BEST
Q13\ Q15\
If you want to hone the
To achieve your personal best nights V-shaped torso youve
always coveted, target...
sleep, change your _____ A Your upper body
B Your lower body
B A&B While working your back and shoulders will
A Partner broaden your appeal, a singular upper-body focus
will hamper your efforts. Syracuse Uni found men
Sheets burn significantly more calories after lower-body
resistance work, tapering inches from your middle.
Q16\
Which of the following pastimes can raise
your relationships to PB standard?
A B C
Listen to music Read a book Paint a picture
B Build intuition by the book. A study by New York
social psychologists found men who read more
fiction have increased empathy and find it easier
to interpret others motives. Save Spotify for the
gym and while away your commute with a good
read for a novel way to improve your personal life.
C
Q17\
Diet To smash your cycling time,
when should you saddle up?
C Proponent of the carb curfew? Indulging in a pasta dinner is nothing to lose sleep over.
A University of Sydney study found a starchy meal four hours before bed helped men drift A
off faster. Or, for an even more fruitful strategy, Taipei Medical University found eating two 8am
kiwisshortens sleep onset by 35%, due to the foods effect on the hormone serotonin.
B
Q14\ 1pm
Whats the key to making
a faultless first impression?
A
C
Witty anecdotes 7pm
B
A natty dress sense
C
Compliments
C Become the charmer you always knew you C This one shouldnt be a hard sell... If youre
could be, no peacocking needed. A study by underperforming in your pre-office cardio
Ohio State University identified a phenomenon session, sack it off and treat yourself to a lie-in.
known as trait transference in which we are A study by Brazilian scientists found training in
perceived as possessing the characteristics the evening can shave crucial seconds off your
we ascribe to others. But an intelligent man time, for a prompter arrival at the pub garden.
such as yourself barely needs that explaining.

JUNE 2017 MH QUIZ: YOUR PERSONAL BEST
T
18 \
more sex you have, the
Q20\
b er your relationship will be: Mentally rehearsing your workouts
A B can lift your strength by a PB-beating...
True False
B Sexual satisfaction peaks A
en couples copulate once
eek, the University of Toronto
ssauga reports. A separate
15% 20%
B
y found that 82% of women

sise about having sex in an
ventional location. Variety, not
q ency, is the key to a sexual PB.
Q19\
Which of the below can keep your
energy levels at an all-time high?
C
35%
A
A power
nap
C In a true case of mind over matter, Ohio University scientists found that simply
visualising strength exercises for 11 minutes leads to significant improvements
B
in muscular strength. Its a concept well worth getting your head around.
Stronger
coffee
Q21 \ Q22\
To elevate your tennis serve from
Playing which of the following can
help you dominate in any sport? advanced to elite, you need to focus
C A
Harder
A desk B
lamp A B C
Less
Wonderwall Monopoly Call of Duty
C While playing Wonderwall never

C While A is somewhat impractical during the average helps anything, a Plos One study B In a study conducted by Michigan
9-5 and B will only set you up for a crash, researchers found gamers have a thicker left State University, men with high-level
in Switzerland found that exposure to bulbs emitting frontal eye field the part of the motor skills performed better at
blue light reduces production of sleep hormones. Install brain that deals with reaction times. sporting drills when they let their
a 6500k bulb in your deskside lamp and turn it on around Helpful whether shooting enemy minds wander, while the less proficient
lunchtime. Youll make light work of afternoon tasks. soldiers or extra-time penalties. benefited from laser concentration.
Focus until you no longer have to.
How 0-8 9-16 17+

WORDS: NICKY WILLIAMS & SCARLETT WRENCH
did you UNTAPPED POTENTIAL

We cant all be born with Trumpian levels
NEARING GREATNESS
Still unsure of what could be inhibiting
PEAK PERFORMER
Were sure you need scant help from us,
score? of self-assurance. So, until youve had your fitness? Lets get to the core of the but should you want that extra edge,
achance to employ our tips, try faking it. issue: a study by Barry University Florida try re-reading this quiz before bed.
Harvard Business School studies show found that just six weeks of abs work Research in the journal Plos One found
that pulling power poses (head high, can increase speed and boost running that sleeping soon after processing
stance wide etc) increases testosterone form. Marathon glory and five-a-side new information helps your brain lock
for a real-world confidence boost. dominance are just a few rollouts away. in the data. Work smarter, not harder.

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WORDS: SCARLETT WRENCH | PHOTOGRAPHY: BETH CRUTCHFIELD AT HEARST STUDIOS
1 H S CO K
-WEEK BODY TRANSFORMATION MANUAL
0 03 0 05 06 0 08 09
1
GY
OR E
OR
OR E FRE
EF
EF
EF
B B B
ON, 34 MICHAEL JENNINGS, 22 KRIS PACE, 28
BOD TO FROM GYM BRO TO FROM PIE LOVER TO
D ELITE GYMNAST PRIZE FIGHTER
ARVE 8-PACK BULK UP WITH DROP 12 KG

BS AT HOME! GYMNASTICS! IN THE RING!
WIN THE ULTIMATE
IBIZA HOLIDAY
TRAIN HARD NOW.

PLAY HARD LATER.
BUY ANY TUB OF MAXIMUSCLE AND ENTER
THE CODE IBIZA AT CHECKOUT TO BE IN WITH
A CHANCE TO WIN A HOLIDAY IN IBIZA FOR YOU
AND TWO MATES. T&CS APPLY.
VISIT MAXIMUSCLE.COM/IBIZA
PT 06 20 O S
YOUR GYM-FREE We gave three MH writers 10 weeks

to transform their physiques and
BODY BLUEPRINT learn new skills doing so. Ready

to shake up your training? Read on
04 SCULPT A SIX-PACK
& BEAT GYM BOREDOM
If tedious heavy-lifting is starting to
weigh you down, this is the plan for
you. MH newbie Michael dropped
the iron and picked up traditional
S
gymnastics training to build athletic,

functional fitness and acquire a few

showboating moves along the way

AT
E
18 ADD 5KG OF MUSCLE

ON A TIGHT SCHEDULE
After parting ways with the weights
EL: C
AND
room, new dad Ben wanted to regain

strength and size but had limited
|
time to spare. His workouts prove

you can achieve big results, fast, with
C
nothing but a set of Olympic rings

and a few guiding principles
LAU
| RO
|
32 STRIKE A KNOCKOUT
WR
: AB
BLOW TO BODY FAT

By swapping an erratic workout ethic
|
for sports-specific training, MHs

| TY
HA
Kris lost 12kg and got into the best

shape of his life. Follow his boxing
regimen to hit fat where it hurts, while
developing strength, endurance and
AV
ORKOUT PHOTOG
apretty powerful left hook

PT 06 0 7
B LTI
STRE CH YOUR PO ENTIAL

S n ght r s it l w
t n l rai he di
i gy s ped ic nt s
F
i me I a ted to ave t s at et c
ts p p p or t
j e s e t se e o y pla So
g ut Gy s p r y
d in ess y S , to
gh wo Ma t oc a d Be a . e
tf nch g c ne p
p m p y a he ys
p y bo n y d to b g te g
g nd g f g g ro g a
gue h g m p My p
M
y af a ma y
j y g d g either. I started to eat well to train
tn p its
g o ea . as a e o t e
g a
pow
MO
ym ol ll
p nt p he p
o e e ts. e c selled abs a d
y di
ul a yp s
, TR
p cti re .
w t y g to
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B E A R
a y E AD
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a ss g
1 m t y g
t als gy
y p un
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m ev p
G G p p ed
O 13 5% O 0% t p y di
A S1 5 A S 15 5 sp er yp
C S 42IN C S 44IN a j y the p fd g
S 3 5 S 3 N j yo y c p
I have and will never look back.
G M S ST G H
ADDED
02IN
C T
Y
EXPERT S
VENUE h
l b ld
OS i
l h
f
f
l h l d l
s f f
h l d
w b l d h
b d h
h bl d h
T f f
h l
dh d d
CO @ h /
s h k
PT 06.2017
ADDED
F
F
F ON
20
TO S U U
S
B
G g
e
y
h gh t t t b ld
t t gth a
P a
p
g
M
4 S B
GYMNASTIC STRENGTH
01\BOX JUMP
3 SETS OF 10 REPS
Plyometric work jump
training, essentially B
is a great way to build
power in your legs.
Feet at shoulder width,
drop into a quarter
squat (A) then jump
onto the box (B). Land
in a deep squat and
hold it for five second ,
then hop off. Rest for
30 seconds after eac
set in this circuit, and
for a full minute at the
end of each exercise,
before moving on.
A
02\ROPE CLIM
3 SETS OF 30 S
Grab the rope with y
O S
dominant hand, elb

slightly bent (A). P
your arm down to li
up, using momentu B
grab the rope with A
free hand, a foot hig
than the first (B). Av
using your legs as y
scale the rope. You
forearms will burn,
future pulling exerc
will feel notably eas
Remember to rest for
a minute after the third
set. Youll need it.
PT 06.2017
03\PARALLETTE DIP
3 SETS OF 20 R S
A strong set of triceps
are good for more than
dips; this exercise will
boost your bench and
shoulder press. Grab
the bars with your
palms facing in, arms
straight (A). Slowly A
lower until your elbows
are at right angles,
keeping them tucked
close to your body (B).
Push up and repeat.
Rest as needed after
each set and for a full
60 seconds at the end.
04\PULL-UP
3 SETS OF 20 REPS
Performing 60 pull-ups
is no mean feat, but
youll come away with
definition and width in
your lats. Grab the bar
with your palms facing
forward and begin in
A
a dead hang (A). Exhale
as you squeeze your
shoulder blades and
drive your elbows down
toward your hips until
your chin clears the bar
(B), then lower slowly.
Rest, then head on over
to the TRX station.
GYMNASTIC STRENGTH
05\TRX ROW
3 SETS OF 20 RE S
Row your way to a
gymnasts V-shape by
working your back with
the TRX suspension
trainer. Lie underneath
it with your arms fully
extended and your
body forming a straight
line (A). Retract your
shoulders to raise your
chest to the handles
(B), making sure to keep
your elbows tucked
in close to your sides.
Hold for a count, then A
lower. Rest as before.
SHORTS ADIDAS.CO.UK, TRAINERS PUMA.COM/UK, CLIMBING ROPE ROPESERVICESUK.COM, MENS HEALTH PARALLETTES ARGOS.CO.UK
06\PARALLET
3 SETS OF 0
A great progressio
S
SS P
for handstands, th
move keeps your t
and shoulders unde
constant tension. W t
your feet on a box,
grip the parallettes A
shoulder width, arm B
extended so your l g
and torso form a rig
angle (A). Slowly lo
until your head nea
the floor (B). Push
back up to the star
position. Three set
done? Youre ready for
Michaels next session.
PT 06.2017
S N
MIDLINE
M S R
A
f t b lt Th t
g g
p
h t t
a
M
A , S
C T
3 T
%
GYMNASTIC STRENGTH
01\PLANK
3 SETS OF 60 SECONDS
Being able to hold a
plank while maintaining
proper form is a great
way to fire up your
glutes and develop
an unsha eab e co e
Get into a p p
position,
your fore
than you
your glut
hips sagg g
one set, t p
and go st g
body roc
taking an
02\HOLLOW-BODY RO
3 SETS OF 10 REPS
If you want to improve A
your handstands,
developing a stro g
hollow-body posit
is crucial. Lie with y
arms stretched abo e
your head and leg
straight. Lift your g
keeping your lowe
back on the floor. o
rock back (A), the
forward (B), rolling
along the curve o
spine. After 10 rep
hold for 10 second ,
then move straigh .
PT 06.2017
03\SIDE PLANK REA

3 SETS OF 10 S
Your six-pack isnt
O G
C S E
A
complete without
defined obliques, and
this move will deliver
just that. Prop up your
body on your left side
by resting on your
forearm with legs out
straight. Brace your
core, with your hips
forward and right arm
above you (A). Reach
this arm under your
torso (B), before lifting
back up. Do 10 reps,
then switch sides.
04\BACK ARCH
3 SETS OF 0
Dont be fooled int
S
A
thinking a solid co
purely about the a
A strong middle st
with stabilising yo
spine through low -
back exercises. Ly g
on your front with your
abs engaged (A), l
your outstretch d
as shown, at the
time raising you g
(B). Keep your h
together and gl
tensed. Do 10 rep
for 10, then mov .
GYMNASTIC STRENGTH
05\HIP3 SETSLIFTOF 10 REPS

Lie on your back and
B
bend at the waist to
raise your legs un
your toes are poi g
at the ceiling (A)
Keep your arms f
by your sides. No
keep thrusting yo
toes toward the c g
by raising your hi
off the ground. T A
will open up your p
flexors for improv
mobility. Lower u
control (B) and rep
nine times more.
06\HANGING LEG RAISE

3 SETS OF 10 REPS
Hanging moves recruit
your hard-to-target
lower abs, as well as
increasing your grip
strength. Grab the bar
and begin in a dead
hang. Keep your legs
SHORTS ARCTERYX AT MRPORTER.COM, TRAINERS ASICS.COM
straight and pull your

pelvis back (A). Now A
tense your core and
raise your legs until
your body is at a right
angle (B). Hold, then
lower. Take a minutes
rest, then go back to
the plank for set two.
SET THE
You keep heading back to the gym to beat yesterdays personal
best. We keep heading back to the R&D lab to accomplish the
same thing. Progress. Its what drives OPTIMUM NUTRITION
to keep finding better tasting, more effective formulations
to support the efforts of any adult pursing physique
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PT 06 0 H
S NG Q N
S O G
M
J
a l k
k
l h
l
f
d
o p p ab d
r t th l ff
h ll h l
g f
s a l d
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sh ld dh h
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bbl d
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l ll d
b l b d
b ll h
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b h d ll l k l
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PT 06.2017
FUEL YOUR WORKOU S To maximise l th

and fat loss g
FOOD T and when to a a

confounding
transformers
F T OU training at ll t
of day, so wh t
your agenda h
SCHEDULE a nutritiona p
to suit your l f tyle
MORN
EARLY MORNING MUS

With a focus on cutting f t d
gaining denition, Kris t h
boxing sessions in befor
Heres how to get the ri
DONT SKIP BREAKFAST

Kris would have 50g Making ti
of oats, cooked with breakfast k yo
almond milk, a scoop of cortisol d pl
whey and a handful youll have th
of fresh berries for to train har
pre-boxing porridge Matt Lovel (s b x)
HYDRATE EARLY

Regardless of how your t t k
thirsty he felt, Kris kicksta t
made sure he drank
two pints of water as
metabolism l
means you won
t
YOUR COACH HOTOGRAPHY: HEARST STUDIOS, LOUISA PARRY, DAN MATTHEWS
soon as he woke up woken at night fo EXPERT Matt Lovell

bathroom breaks.
ETHOS With experience
managing the diets of
EAT LITTLE AND OFTEN Premier League footballers,
Eating little and sports nutritionist Lovell
With a little help from the knows how to fuel your
often will leave you
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with a variety of veg
need to recover.
O ANAG T
ANY TIME EVENING
ON T SPOT FUEL AFTER-WORK ENERGY

A new dad, Ben needed to Michael would tackle gymnastics
le with his training, training in the evening, ensuring
t n a session whenever he ate enough throughout the day to
opportunity arose keep him powered up after hours
K TO SQUARE MEALS EAT YOUR 5-A-DAY

Eating less often Eating more nutrient-
minimises the energy ael bulked up dense foods will help
n s eating you expend on h als and curbed ensure you get enough
pl l th three laborious meal prep hu ger by adding a micronutrients in your
m l a d balancing invaluable generous portion diet. Aim for plenty
f b ates and for those of veg to of variety in the veg
p e ch plate with rigid every you eat, otherwise
work or famil dish youll get bored of
commitments them very quickly.
FEINE HAS ITS PLACE CARB-TIMING IS CRUCIAL

Eating more carbs
Working out
Michael consumed his when you need them and
When possible, Ben fasted results
carbs around training, less when you dont
would do his morning in an increased
in both his pre- and seems obvious, but its
workouts fasted, fuelled level of fat
post-workout meals. often overlooked. Save
by nothing more than a oxidation, so
That meant a low-carb your carbs to fuel your
strong black coffee include a few
breakfast and lunch training, then eat more
pre-breakfast sessions
afterwards to replace
in your training plan.
what youve burned.
DONT AVOID FATS PAC O

Bens meal plan Most men dont eat
To keep his prote l l
nc b lance of enough sh, so its -
high throughou h d
f s rt to increase your r h l d
Michael woul f
Wh h i ega-3 h
beef jerk
h k d r l t mmation t d
or plain G k h
p b i th b d Peanut
as well a l d l
c h b tt k a lling
meats f f
f s k t as well
(muscl f
a f omega-6
ea f s
d s
PT 06.2017
MASTER YOUR BO G T
REDE
W
H D
n
b ttl t b ld b d l H d t b a h d
th th b t t f d l ttl d t t n
T
F g
g a q
y p p g g g
g b p
s g 20 minutes at 5am when thats the
g g o y p p
ag a y y y p g
a g y g y
s g g g g y e
a p y t y
h g g v y
f y I y gy
so as bo ece be a d t e b y
y .
I g gg p gy
m p p p s
p arent the tonic. Go back to basics
a g
i p g y y
p a y
p y
t p y
b g
BEFORE A R
I y
c gg g
l p
t g
t g
M
t g
i g s
w g
Met od o ed so e . Ca st e cs WEIGHT 84.5KG WEIGHT 8 G
BODY FAT 12.5% BODY FAT 6 5
,
l y
e y ARMS 14IN ARMS 15 5
p CHEST 37IN CHEST 39 N
e j WAIST 31.5IN WAIST 31 N
m g g.
PT 06 0
ADDED
30
TO S
R S
SS P
R O O SO
L S
O
B
R GH
e
,
B l th b d
D t r d d l t k
s
M
TER CREDIT
30 M S ,
G EE S E
01\HANDSTAND PRESS-UP
2 SETS OF 5 REPS
Nailing this CrossFit
staple calls on all of your
upper-body strength.
Against a wall, kick up
into a handstand with A
your legs straight and
feet touching the wall
(A). Slowly bend your
arms to lower your
head to the floor (B).
Hold for a count, then
press back up. Do a set
of five reps, then move
on. There are no rest
periods in this workout. B
Sorry about that.
02\DIAMOND PRESS-UP
2 SETS OF 5 REPS
Assume a press-up
position, but place your
hands together so that A
your index fingers and
thumbs form a diamond
shape (A). Keep your
back straight as you
lower until your chest
almost touches your
hands (B). Push back
up to the start position. B
Narrowing your hand
position will help you
build a stronger set of
tris handy for bar dips
and T-shirt season.
PT 06.2017
03\ROMAN CHAIR SIT-UP

2 SETS OF 5 REPS
To really make your
abs work harder, quit
B
the crunches and take
a seat in the Roman
chair. Secure the lower
part of your legs under
the padded bar and
cross your hands
over your chest. Over
a count of three, lean
back until your body
forms a straight line
(A). Hold for a second,
then lift back up by
tensing your core and
flexing your hips (B).
A
G EE S E
04\ROMAN CHAIR HYPEREXTENSION

2 SETS OF 5 REPS
Hyperextensions are
A
a great exercise for
strengthening your
posterior chain handy
if you want to smash
your deadlift PB. Set
up with your ankles
secured, body straight
and arms crossed (A).
Maintain a straight
posture as you slowly
bend at the waist as far
as you can (B). Hold
for a count, then bring
your torso back to the
start, under control.
B
TRACK PANTS UK.PUMA.COM, TRAINERS NEWBALANCE.CO.UK, ROMAN CHAIR FITNESS-SUPERSTORE.CO.UK
05\ROMAN CHAIR OBLIQUE CRUNCH

2 SETS OF 5 REPS EACH SIDE
Working your core A
through multiple planes
of movement is crucial
for fully defined abs,
and this oblique crunch
will get you moving
laterally. Place your
right hip on the chair
with your body straight
(A). Lower your torso,
then hold (B). Tense
your left obliques to lift
back up. Done? Rest
60 seconds, then go
back for the second
set of each exercise.
B
PT 06.2017
GAINED
06 KG
OF MUSCLE MASS
UPPER-BOD ON
RING E
CHA G S
Get to gri
and you ca p
upper-bod l
minimal eq
the previo
for two ro
little res p
TOTAL M S S O
30 MIN S ,
T
G EE S E
01\HINGE ROW
2 SETS OF 5 REPS
This upgrade on the
row strengthens your B
scapula to injury-proof
your rotator cuffs. Set
up with your arms fully
extended, legs straight
and glutes tensed a few
inches off the ground
(A). Pull your shoulders
back and bend your
arms, so your torso is
at a 90-degree angle
to the ground (B). Hold
for three seconds, then
lower for three seconds
back to start position.
A
02\DECLINE PRESS-UP
2 SETS OF 5 REPS
Place your feet on
a box with your arms
A
straight, holding the
rings (A). Performing
your press-ups at a
decline will engage the
lower portion of your
chest, for complete
definition. Lower your
body under a three-
count until your
chest nears the B
floor (B). Hold it for
a beat, then squeeze
your chest to push up
to the start position.
PT 06.2017
03\DIP2 SETS
03\ S S OF 5
Instead off startinrti g
S
tthe top p off th p

iin thee lo p
elb s be t be d
elbo
y an
i yy (A)
W t out mo e tu A
y
a de to start t e o e
Sq yo
py r
a p p y
a ra g g
d g (B)
, l
do o a th ee cou t.
0 \R2 SEW S O 5 p
S
s y
K
g
g r g
y t
g g (A)
RSO
v y
g A
g h
py
,
y u
KC
y y r
g (B) B
t p
g g
over a count of three.
COM,
G EE S E
0 \C2 SEESS O Y
If m
S
y
t j
K py o A
y
a s e te ded a d
t (A)
t g r
s y y
t o (B)
yo
too uc as t ta e
ff y
a p
n ,
g e .
B
NEW!
Nutritious meals
for men, with taste
Quick and flavoursome high-protein dishes
created by the experts at Mens Health
Find us online and in the frozen aisle at
AVAILABLE IN SELECTED STORES AT TIME OF GOING TO PRESS

PT 06 0 5 E
c e u s
p
e
H GS O G
B y
ll d
t d h ld
p f
h h
h h
d d d ll
y h ld d
B h l
U N
y ii i
d d
th hl .
ff f
b d k
b h h
h
d k k d
f
SL O f f
f
h d
ff
.
T
O ON S
ad a d al th W y
t t
t f f
d b
l d h h
ll h b k
h h h
k
S h h d l
O h
h f .
k
d l
b
l ll
h h l
O E
i
ll h
G S
h
UTTER CR
l d .
CO
S ATED AND TESTED
KEEP YOUR COOL

I quickly discovered that
boxing in a top with sleeves
was an error. When sweat
strikes during intense
sessions, sleeves restrict
the range of motion in
your shoulders and around
the top of your arms. The
ventilated back on this tank
proved invaluable. Kris
Nike Pro Hypercool
Tank 21 nike.com
WRAP IT UP
It might take a few
rounds to master the
wrapping technique,
but stick with it. Without
these MTG handwraps
my knuckles would be
bruised and battered
after a long session on
the pads. Kris
5m Elasticated
d s 5.50
i i g.com
RING CHANGES
Using rings for every
session meant I needed
to invest in the best.
These Wolverson
nes have a one-touch
d able clip, so were
o hook up at home
SUPER SUB a park. The wooden
The TRX was a g pi f sh means they look
of kit for me to s wi retty cool, too. Ben
before progre t Wolverson Rings 40
difficult ring ci wolverson-fitness.co.uk
Theyre ea e
anywher dp
to the te he h ROLL FOR
perfo
crun h o h ld
c f RECOVERY
PHOTOGRAPHY: HEARST STUDIOS
This lacrosse ball was an

stab l w k B n i piece of kit to carry
T o G a d in my gym bag for
ai i r l ving any tightness
I ad before starting
ing work. Its great
for targeting hard-to-
ach trigger points,
ecially knots in my
hest and back. Ben
gue Lacrosse Ball
4 rogueeurope.eu
PT 06.2017
MAKING THE CUT
FAST HA DS ad ed t e ded cat o bo e s a e

p ort y
FOR FAT LOS

et p y
ni g g e
p wa p f
ra ng n of g
ha is g n b
n t nd sa g
a y fo ou p
g he g
th int h d t, h ht
y do g p g
c H he
or p in y
h t an us p gg
a out o b t q reg
you r y
I
ve ar g so y
re g y dy p
p the tak y g
g g g on g or g ini y
fo g ely p y ng
ve p ch g I g p
g o e me y
p lo p p y ys p n
ot at o t the o e te y g se he y
ng tal p rt ee
ir be y g r py x g
y eI ght
o g an r y h g y g
it h g p y ry
a y BEFORE A R
a db
d d t t
sp
g ipl
cti
g
S CO UK
il
y fo p p WEIGHT 96KG WEIGHT 84KG
g ro g p BODY FAT 17% BODY FAT 10.5%
ty g a ARMS 14IN ARMS 16.5IN
S O S
g g ya g CHEST 41.5IN CHEST 43IN

g om g WAIST 34IN WAIST 31IN
m t y
G G SS
YO O
E S z
VENUE K b x
O h
ld h l
of
e h db
lf
h d h
O h k
f f
b h k
d h l b
c l
h d l d
b d h
th h h h
h d
O Tk b l d m
OS
03IN
O IS ST
PT 06.2017
12 G
G T
E S
KNOCK OU
BODY FAT ave im
g gho
you m
a ac b a
y ri
eal on
P re re
ft ing
M
1 S A
PT 06.2017
03\MOUNTAIN CLIMBER
Set your legs up as
though youre in a
sprinters bloc A
one foot posit
beneath your t
and one back t
your leg straig (A)
Switch your fe
as you can for ute
(B). Youll carv ou
a heavyweight
with this move, b
next exercise r y
put belly fat o
ropes. As befo
one set and mo e o .
SHORTS AND TRAINERS BOTH ADIDAS.CO.UK, SLAM BALL WOLVERSON-FITNESS.CO.UK
B
G G SS
04\BATTLE ROPES
Boxers need quick
hands and strong
shoulders to go the
distance. Grab a set of
ropes and initiate the
movement by raising A
one arm to shoulder
level (A). As you let
that arm drop, quickly
raise the opposite side
(B). Alternate at speed,
whipping the ropes up
and down for a minute.
Exhausted? Just one
more move before you B
can take a breather.
05\MEDICINE B L SLAM
3 SETS OF 60 S O S
This move combines
the fat-burning benefi
of an overhead carry
and a squat. Hold a
medicine ball with bot
hands above your hea
and feet shoulder-widt
(A). Slam it into the
ground as hard as you A
can (B), then squat
down to pick it up
and lift it above your B
head for the next rep.
You have a minute to
rest before the bell
rings for round two.
PT 06 0 7
CO O ADDED
G NG
P
A p
g 2 N
y O S S
g
O M
1 S A
SS
01\DUMBBELL SHOULDER PRESS

By standing up to
perform the shoulder B
press, your core will
have to work even
harder to stabilise
the weight overhead.
Holding two dumbbells
at shoulder height
with an overhand grip
(A), press the weights
up above your head
until your arms are
fully extended (B).
Return slowly to the A
start. First set done?
Move straight on.
02\LATERAL RAISE CIRCLE

Your delts will already
be burning, but this
move will focus on the
medial head of the
shoulder to add inches
to your frame. Hold A
a 5kg dumbbell in each
hand and lift them
out to your sides with
a slight bend at your
elbows (A). When
parallel with the floor,
perform five forward
shoulder rolls, followed
by five rolls backwards
(B). Perform for time.
PT 06.2017
03\ WEIGHTEDF 60PUNCH

Keeping of
S
dumbb s pt
a fighti g
Bounce g
your to y
a comb j
and cro p
(A and B) g
boxing A
fine-tune t e ost
used musc es
above h g
30 seco g
lower fo t e e t 30.
Chin up y
half way g
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d
,
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PT 06 0 FIGHTING FITNESS
BE A TRUE
CO E R
B
s
S s
g I J J B
a g
h h l d
h d d
k
h k d d
i i i
O - f
d d l h h ld
h h h d h
h d b k
lb k d d kl
h d d
h h
h k
f
h
d d h
0
B OO
A l hh k y n
b h h
l d h d
y b h d d
K
t h l hl
t d h h d
h f
t h C OSS O O
k lb b t T l d h k k
d bl d h k
w h h ld
y h
m b
r f
y k h
,
th h h
b kh dd
s f
PT 06.2017
PILLS & POWDERS Tackling our transformers workouts

will test your muscles unlike any
SUPPORT YOUR quick pump in the gym. To optimise

performance and recover stronger,
dont go the journey alone. Call
SUMMER BODY on these supps to give you an edge

before, during and after training
MICHAELS GYMNASTIC GO-TOS
KRISS BOXING STACK
JO O ON STEADY GROWTH THE WHEY-IN

i Casein is a slow-releasing Adding a scoop of whey
q f protein ideal for taking to my morning oats and two
your arms fully locked out. after my evening sessions scoops to my post-workout
With the majority of my and refuelling overnight. shake meant I started the
bodyweight supported by Sometimes I also included day with enough protein
my joints, I had to make sure a scoop in the morning if to repair my muscles. It
I kept them and my bones I knew I wasnt going to be also made it easier for my
strong and supple to reduce able to have a proper meal body to process carbs
any chance of injury. until the afternoon. aftertraining sessions.
Myprotein 7 for 120 O ti N t iti 24 Cheeky Protein 90 for
tein.com f k h k h lh m
1 TABLET 1 SCOOP UP
O TOGE
A DAY A DAY 3 SCOOPS
A ODAY
SUPPLEMENTAL ASSISTANCE
BENS ORGANIC ENERGY BOOSTS
MUSCLE GUARD RING READY SWERVE SORENESS

PHOTOGRAPHY: BETH CRUTCHFIELD AT HEARST STUDIOS
As I was looking to strip When I was pressed for Complex ring moves put
as much fat as possible, I time or didnt feel like a pre- my muscles under constant
wanted to make sure that workout meal, this organic tension during workouts.
I wouldnt be losing lean superfood blend provided Motion Nutritions beta-
mass. Using BCAAs as an me with the power I needed alanine tablets provided
intra-workout gave me to get through my training. me with an important
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body didnt have to break nutrients the beetroot juice and protected me against
into my muscles for fuel. tasted ll ood, too. lactic acid build up.
Maximuscle 27 for 500g Moti i i 35 for Motion Nutrition 25 for
maxinutrition.com 20 i i i n.com 120 ti t iti
1DOSAGE
SCOOP 1 SCOOP
DURING DOSAGE
BEFORE 2 CAPSULES
AMOUNT
TRAINING AMOUNT
TRAINING TWICE DAILY
BODY CRUNCHING PT 06 0 7
MOOBILITY
M LITY MOV
BBefore you
u
YOUR FORMULA FOR FITNESS
TRAINING BY th od
We did the maths on our challengers
10-week body transformation to show
b
begin
t e t
the
yo
THE NUMBERS
w nsf
rib ur
we you exactly what it takes to lift your
tness to a visibly rewarding level
TOTAL WORKOUT TIME THE FIT FILES
180
A cover-model body is hard won. The guys built
HOURS
their physiques through old-fashioned graft:
Equal to 7 straight days and nights, if youre in a rush
25
DOING CRUNCHES
HOURS SPENT
Kris Ben Michael

40,000 1000 3000
Punches thrown Number of dips Pull-up reps
Equal to binge-watching 3 out of 4 seasons of House of Cards over 10 weeks performed completed
TOTAL BODY FAT LOST
15.8%
Roughly the weight of 68
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How our hungry men

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Men 'S Health UK - June 2017

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