Eat Yourself Lean In 2017

37 SPICES THAT SHRED FAT/ THE WELLNESS DELUSION/CLEAN FOODS FOR DIRTY APPETITES
MARCH 2017

03
MARC H 2017
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03/17 THE NUTRITION ISSUE
WEIGHTLOSS
W EIGHTLOSS
P34 HOTWIRE YOUR HORMONES
Launch biological warfare on weight gain and
fight fat at a cellular level. No PhD required
P48 150-SECOND FAT LOSS
Our 110-rep bodyweight challenge will burn
more calories than an hour of boring cardio
P65 ROAST EXCESS WEIGHT
Maximise the surprisingly slimming effects
of your Sunday lunch by carving the right cut
STYLE
P134 STAPLES DIET
Peruse our guide to wearing casualwear
like a grown-up for simple sophistication
P140 BACK TO FASHION SCHOOL
Learn how to dress well with invaluable
lessons from six veterans of British style
P152 MANE TENETS
Transition from hipster fade to classic cut
with Pankhurst London’s dos and don’ts
14 MEN’S HEALTH
MUSCLE NUTRITION
P38 GOLD-STANDARD GAINS P30 BAO DOWN TO MUSCLE UP
Spring-board your strength at the gym that Our recipes turn the much-hyped stuffed
transforms aspiring athletes into Olympians buns into steaming handfuls of healthiness
P50 JAMES HASKELL P3 PULP FACTSS & FICTION
P32 O
How England rugby’s polymathic colossus Keep your finger
K g on the pulse button as we
tackles staying fit within a hectic schedule p juice and smoothies’ benefits
put f to battlee
P63 SCREEN OUT WEAKNESS P80 DIRTY BUT CLEAN
C N
Pre-gym YouTube can hit play on your Have yyour cake and eat it with recipes
H p that
testosterone. Worth subscribing to, no? b l
balance nutritionall gain and
d gluttonous
l joyy
HEALTH FITNESS
P37 CIRCLE OF STRIFE P27 FUNCTIONAL GET-UP
Decode your stress signals and assuage Stand up for a new body. This move builds
work anxiety with our 9-5 survival guide strength and definition from the ground up
P28 CRUSH AGEING BY BRUNCH P92 RUNNING IN CIRCLES
Breathe easy. Our breakfast will shield your MH meets the athletes taking their marathon
body against pollutants from the inside out to colder climes in the perilous Antarctic
P41 RAISE YOUR SPIRITS P120 HIT YOUR STRIDE
If winter has you in a sober mood, here’s a Put some spring into your cardio routine
reason to reconsider your teetotal approach with gear to see you hit the ground running
MENSHEALTH.CO.UK
 IN THIS ISSUE
YOUR REGULAR SHOT OF MOTIVATION

ON THE COVER
P42 GYM-FREE GAINS THE
GREAT
Why moving your training
away from the weights room
gives you the outside edge

P62 PUMP UP YOUR HEART

P6
Lend your most important
Le
muscle
m some extra mileage SUGAR
an earn a 18% cardio boost
and

P68 FAT-SHREDDING SPICES

P6
I ternational chefs share the
In
iingredients that will fill your
SWINDLE P74
pplate with a world of benefits

P86 WELLNESS DELUSION

P8
MH grills the #cleaneating
M
stars
st of Instagram to sort the
sc
scientific from the spurious

P98 DROP 5KG OF BODY FAT

P9
New Year fitness faltering?
Ne
Worry
W not. Pick from our 42
wa to cut a kilo in no time
ways

P116 BLITZ 1000KCAL

P1
Reap maximum reward from
Re
your
yo lunchbreak workout with
an all-out, total-body blitz

PHOTOGRAPHY DAVID CLERIHEW

STYLING HAYLEY LAWRENCE
GROOMING LAURA DEXTER
HASKELL WEARS UNDER ARMOUR

S CO U S 5
 EXPERT PA L TOBY WISEMAN
EDITOR

THISS MONTH’S
O S TEEAM OF PROS ARE SERVING DEPUTY EDITOR CREATIVE DIRECTOR PHOTO DIRECTOR

PROFITABLE
O TIPSS IN GENEROUS PORTIONS 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

GYM-FREE
GYM FREE MUSCLE SWEET TRUTHS HIITT RECORDS
RECORDS RICCARDO CHIUDIONI AARON TOUMAZOU MICHAEL JENNINGS
TIM SHIEFF ZOE HARCOMBE LUKE BARNSLEY
Obesity expert Harcombe Take your lunchbreak ASSISTANT DIGITAL EDITOR DIGITAL EDITOR ASSISTANT DIGITAL EDITOR
Wasting time at the gym
will do squat for a ripped reveals the unsavoury workout up a gear and ED COOPER ROBERT HICKS MATT EVANS
physique. Parkour athlete extent to which Big Sugar’s torch 1000kcal with Third
Shieff recommends a more cover-up has soured our Space trainer Barnsley’s
functional practice p42 nutritional knowhow p74 intense circuit p116
G O PUBLISSHIN
GROUP S NG DIRECTOR ALUN WILLIAMS
AACTTTING SSALES DIRECTOR MATT DOWNS
S
SENIOR R FASHION EXECUTIVE TOM SPRATT
AACCCOUNT MANAGER NATASHA BAILEY
A COUNT MANAGER
ACC MELANIE MCKINLAY
GROUP CCREATIVE PARTTTNERSHIPS DIRECTOR ANDREA SULLIVAN
C
CREATIVE PARTTTNERSHIPS DIRECTOR ALEX BEESON
S
SENIOR PARTN NERS
N SHIPS EXECUTIVE JASON MILTON-BARKER
C
CREATIVE PARTNERRRSHIPPS ART DIRECTOR BEN BRILEY
C
CREATIVE PARTN N
NERSHHIPS ART EDITOR AOIFE KAVANAGH
PROJECT MANAGER KATHRYN TAIT
PRRODU
R CTION MANAGER ROGER BILSLAND
A CLEAN BREAK FASHION SENSE SLIM PICKINGS HEAD OF MARKETING
HEA JANE SHACKLETON
RICK MILLER PAUL SMITH ALAN LEVI MARKETING AND EVENTS EXECUTIVE MEG STEPHENSON
Instagram’s affection for The renowned British Fat loss specialist Levi’s PRODUCT DEVELOPMENT MANAGER MARK PEACOCK
fad diets has spiralised designer and his sartorial metabolism-boosting PROJECT EXECUTIVE MEGAN BLACKBURN
beyond control. Now peers keep you perennially workout is one of 42 tried DIRECTOR OF COMMUNICATIONS LISA QUINN
nutritionist Miller calls for sharp with their greatest and tested ways to drop PR MANAGER BEN BOLTON
#cleaneating’s end p86 learnings on style p140 a kilo this month p98 CHIEF DIGITAL OFFICER DARREN GOLDSBY
MARKETING AND CIRCULATION DIRECTOR REID HOLLAND
MANAGING DIRECTOR, BRANDS MICHAEL ROWLEY
THIS ISSUE IS BROUGHT TO YOU BY…
14 TOP TABLE CHEFS 2 UROLOGISTS CEO, HEARST MAGAZINES UK
ANNA JONES
11 STYLE AUTHORITIES 2 MASTER BARBERS
HEARST-RODALE JOINT BOARD OF DIRECTORS
10 NUTRITIONISTS 1 PARKOUR ATHLETE PRESIDENT AND CEO, HEARST MAGAZINES INTERNATIONAL
9 PERSONAL TRAINERS 1 WELLNESS PUBLISHER ANNA JONES
CHIEF FINANCIAL OFFICER, HEARST MAGAZINES UK
8 FITNESS COACHES 1 SENSEI CLAIRE BLUNT
SENIOR VICE PRESIDENT, RODALE INTERNATIONAL
8 UNIVERSITY PROFESSORS 1 PERFUME CRITIC
ROBERT NOVICK
3 BODYBUILDERS AND 1 INTERNATIONAL RUGBY PRO MEN’S HEALTH IS PUBLISHED IN THE UK BY HEARST RODALE LIMITED, A JOINT VENTURE BY HEARST MAGAZINES UK,
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16 MEN’S HEALTH
 EDITOR’S LETTER
PAGE
98 THIS MONTH, MH SORTS THE MEAT FROM THE GRISTLE

80

PAGE
Weightloss needn’t
feel so puritanical.
Our metabolism-firing
bacon breakfast will
make you long for 7am
These five mouth-watering
recipes sit in the middle of
the Venn diagram between
dietary virtue and greasy vice

86 74

PAGE
PAGE

The Sugar Papers

The concept of ‘wellness’ could be the biggest
has sprouted into little health scandal since
more than a hashtag. MH Big Tobacco. We
untangles the health facts unsweeten the deal
from the spiralling fads

PAGE Carve away at

excess weight

68
65
by harnessing
your Sunday
PAGE

roast’s hidden
potential

International chefs share the

spices they live by, for a global
guide to toothsome health

W
e deliberated at length over they promise goods and deliver truth? No.
what to call this issue. I think – They’re little more than glib hashtags.
though I’m still not entirely There’s a serious point buried in here
sure – that we just about somewhere. When commentators speak
ccalled
ll d iit right. We know you of 2016 being the year of ‘post-truth’
kknow that h the h secret to every active they’re generally talking about how the
mman’ss success comes com down to what he political conversation was hijacked by
BBAO DOWN TO THE NEW pputs inside d his
h b bod dy. We know that you sensation and misrepresentation as
K OF HAND-HELD
KING wwant quickk prep tips, simple ingredient fuelled by social media. But the same
M
MUSCLE FOOD (P30)) hhacks and smart recipes to fuel change might be said of the food conversation.
and d progress.
g Evven so. The Nutrition In the realm of dietetics, never before
IIssue. Not exacctly a puller, is it? have people been so thoroughly
R d we considered lusty
Reader, overwhelmed and impressed upon by
alte
alternatives.
t es There is a renowned ‘wellness’ dilettantes and opportunistic
American meen’s magazine that has quacks. And from the Sugar Papers
aan annuall Loove, Sex and Madness scandal to the clean-eating rage, never
Issue
Issue. Now o th that’s a theme! Who before have we been so misinformed.
d
doesn’t want,, well, at least some of So this is our 2017 Nutrition Issue:
tthe ffirst two? Still,
S you would do well a straight-up, informative and (we hope)
to exercise
e e c se ccaut ution here. Readers like fun guide to your gut and how to love it,
me have been dissappointed to find
m inside and out. Yes, there are avocados.
uupon purchasingh tthese editions that But there are sausages, too. Crucially
neither love nor sexx was duly forthcoming. there is veracity. Ahead of the Brexit
TThe promise off am morous relations and vote, Michael Gove famously stated
neurosis was nothhing but a dirty lie. So that people have had enough of experts.
that’s
h why
h we chos h se to abandon working He was wrong. We’ve had enough of
titles
l suchh as The h Gluttony & Gainz charlatans. This is our riposte.
Edition! Or The
Ed h Steeak & Abs Special!
Yes, they trip off ff thhe tongue a little more TOBY WISEMAN
readilyy than The N Nutrition Issue. But do BSME EDITOR OF THE YEAR

M
MENSHEALTH.CO.UK
S CO K MEN’S HEALTH 19
 THE BIG
Q
ARE ALL CURED MEATS
QUESTION
UNQUESTIONABLY BAD FOR YOU,
OR CAN THEY EVER BE HEALTHY?
TOM, WANSTEAD
The headlines that surround this
stubborn nutritional taboo are
invariably ham-fisted. Crudely
refracted through the tabloid prism,
bacon is bad because nitrates cause
cancer. But neither the National
Research Council nor the American
Cancer Society believe that nitrates
and nitrites precipitate the big C.
If they did, it’d follow that nitrate-rich
celery would be on the same shitlist.
WORDS: ALEX HARRIS | PHOTOGRAPHY: MICHAEL HEDGE | JAMON SERRANO COURTESY OF LIDL | *CO-FOUNDER OF SUPPLEMENT COMPANY EQUI LONDON EQUILONDON.COM
The reality is more nuanced than
that. Both the quality of ingredients,
along with the technique used in
curing, affect the nutritional outcome.
So learn to read the label. Highly
processed meats, such as mortadella
or bologna, can contain fillers and
proteins from various animals, says
Phil Lempert from trend research
group Supermarket Guru.
MENSHEALTH.CO.UK
ASK MH
SLICING THROUGH THE BALONEY
CHOICE CUTS
Top nutritionist Alice
Mackintosh* tells you
how to pig out wisely
i/ FRESH HAM
If sliced from
BEST BUY
newly smoked
pork – with no fatty edges
‘Sectioned and formed’ meats – ham can be a lean treat
with antioxidant selenium
undergo less processing but still and plentiful B vitamins.
contain some non-meat additives.
ii/ PROSCIUT TO
Meanwhile, whole cuts are just meat Look for quality
plus spices – the holy grail of ham. meat, rubbed
Lempert’s rule? If it looks like it was with spice and fermented.
However, the more aged
cut from an animal, it likely was. So cuts are high in histamine,
not only does that put well-hung linked to migraines.
jamón back on the menu, it means iii/ SALAMI
there’s no reason why gammon and This cured and
POOR PICK
eggs can’t be a palatable protein fix. air-dried pork
can be up to 50% fat and
Yes, salt can be an issue, even if its often contains additives
faults tend to be overblown, so lean and preservatives. Keep
chicken or fish are still your staple Meat Feasts to a minimum.
fare. Just don’t be afraid to make
a pig’s dinner of it once in a while.
FLAVOURLESS
HIGH-PROTEIN DIETS
HAVE BEEN CURED
MEN’S HEALTH 21
 ASK MH
RINGING THE CHANGES IN 20177

AM I
NORMAL?

Q I’VE HEARD THAT MOUTHWASH

RAISES YOUR CANCER RISK.
SCAREMONGERING, SURELY?
CCALL TIME ON YOUR
DRAINING
D G FRIDAYY
NIGHT ROUTINEE
HARRY, MIDDLESBROUGH
It’s certainly a debate worth getting
your teeth into. In theory, if you gargled
an alcohol-based mouthwash several
times a day, you could become more
vulnerable to oral carcinogens, says
Dr Brian Schmidt, of NYU College of
Dentistry. That’s why oral cancer rates
are particularly high among heavy
drinkers who smoke. But everything is
relative – assuming you’re not gargling
with White Lightning, mouthwash
evidently has its benefits. But being
selective makes a big difference. Much
like antibiotics, traditional mouthwash
obliterates bacteria in the body without
discrimination, and many of the bugs
in our mouths are essential to our health.
Try an alcohol-free product, such as
Colgate Total Advanced Pro-Shield
mouthwash. Or just stick to flossing.

DOES IT
WORK?
Q
WHY ISS IT THAT BOOZE
OO night.
g Trouble is, when it’s ddone
KNOCKS
O S ME OUTO FLAT
Q CAN BLOOD-PLASMA
TREATMENTS REALLY STOP
ME FROM LOSING MY HAIR? BUT THEN WAKESS ME
processing ((andd this
surprisingly
h hhappens
l quickly)
kl ) your bbrain
continues to expect the h sedative
d
KEITH, DAGENHAM
For once, we can say yes: the latest
UP AGAIN
G AT 2AM?? it’s no llonger
g receivingg andd wakes
k
D
DAVID, REIGATEE
development in hair-loss therapy might you up to searchh out more. Andd
be the first one that truly works. It’ll cost
you a few painful injections and the best
Ah, the old five-pint
f paradox. no, that
h ddoesn’t mean you should
h ld
part of £800, but it’s showing promising Alcohol
l h l is a sedative,
d bboosting the
h sleep with a bedside bottle off pinot
results, and can be used in combination early slow-wave stage off sleep. B you can outsmart your
noir. But
with products such as Rogaine. It works
by spinning your blood in a centrifuge so
h why
That’s h your partner is wont to compromisedd bbrain byb employing
l g
only platelet-rich plasma remains. That find
f you on the sofa f after
f a heavy the
h countermeasures below.b l .
plasma (chock-full of growth stimulants)
is then injected or ‘microneedled’ (ouch)
into your scalp, where it revives lazy hair RECLAIM THE NIGHT Sleep
S deeper with our preemptive strategiess
cells. “This is not some kind of miracle HIT THE RELEASE
S VALVE EATING ISN’T CHEATING PLAY IT BY THE BOOK
where you’re completely bald one day Alcohol inhibits
A IImprove the speed Avoid crashing out
CLOCK COURTESY OF NEWGATE CLOCKS

and have a full head of hair six months antidiuretic

a hormone,, at
a which your
y bodyy the moment yyou step p
later,” warns dermatologist Dr Cameron p d
producing more urine, p
processes booze
b by through
h h the
h ddoor, andd
so
s pee
p before bed – swapping g the post-- wind down by reading. g
Rokhsar. “This is for people who have even
e iff you don’t need it. The p kebab for
pub f asparagus g and Even an extra hour awake sipping g
some decrease in density and want to longer
g you wait, the more the eggs.
egg They contain l-cysteine, water could be enough g to help
make their hair thicker.” But the bald fact deep
d muscles off the pelvis clamp w
which helps to metabolise alcohol. your body metabolise the booze.
remains: it’s a good option if you want down
d around your
y bladder, says y If
I tthatt sounds
sou ds likee a hassle
ss e makee You’ll be forgiven
g for forgetting
g g
urologist
g Elizabeth Kavaler.. it your
y p pre-party
p y dinner instead.. what you’ve
y read come breakfast.
f .
to add body. If you’ve already gone the
full Varys, however, the game is up.

22 MEN’S HEALTH MENSHEALTH.CO.UK

 EDITED BY TED LANE

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MENSHEALTH.CO.UK
UUKK MEN’S HEALTH 25
 01
NEW ABS ON
THE RISE A
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WORDS: MATT EVANS | PHOTOGRAPHY: PHIL HAYNES | GROOMING: SUSANA MOTA | STYLING: ABENA OFEI | MODEL: CHRIS ROBERTS AT STEVEN VAN DER LAMMIE | SHORTS ASICS.COM, TRAINERS NEWBALANCE.CO.UK

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0
G UP
GET
TTOTAL-BODY
FATBURN

IN ARMS
01
TAKE TO
Shift onto your right
elbow, then drive your
arm up so it’s straight
THE FLOOR and you’re balancing BBOULDER
SHHOULDERS
Listen up. This can on your hand. Slide
get complicated. that arm back to
START HERE

First, lie down with where your elbow

the bar in your raised was to stay stable.
left hand, maintaining
stability with your right
arm out to the side
A COBBLESTONE
and right leg bent. CORE

MENSHEALTH.CO.UK
M S CO UK MEN’S
’S HEALTH 27
 A 02
SMASH YOUR
SMOG RISK
03
FAD OR
FACT
HEALTH
NEWSFEED
03/17
PUT A #FILTER
ON POLLUTION
Just when we thought we’d
reached peak avocado, it seems
social media’s snack du jour can
shield you from big city smog
A
vocados are the Kardashians
of the health-food world:
utterly overexposed, and
yet we just can’t seem to get
enough. Except – entirely unlike Kim
and clan – there are valid reasons why
the fruit became so popular in the first
place. Something those tiring of Sunday
brunch queues may have forgotten.
The original Californian scenester
is one of the best sources of vitamin E,
which King’s College London found can
protect your body from air pollution.
The effects are two-fold: not only does
vit E shield your lungs from harmful
particles, it has a potent anti-ageing
effect, thanks to its strong antioxidant
properties. This is welcome news
28 MEN’S HEALTH
AVO BETTER BREAKFAST
TO PREVENT DAMAGE,
NOT MASK ITS EFFECTS
considering scientists
now say toxic fumes
could be the “primary
cause” of premature
skin-ageing for city-
dwellers. And it’s not just
Londoners who are at risk,
either. According to the
World Health Organisation,
more than 90% of the world’s
population are affected by
elevated pollution levels.
Tempted to pop an E pill
instead? Absorption of the vitamin
is improved when it’s combined with
dietary fats, which means ’gram-worthy
breakfasts are a scientifically smarter
way to get your fix. We suggest following
your next Lycra-clad commute with
avos on toast. Just remember, not
everything needs to be photographed.
THE HIP LIST
What’s cooler than ’cado? Sample
these fresh superfoods for starters
CACTUS WATER
This cactus extract contains
electrolytes and only half
the sugar of coconut water.
Hipster points •••••
Health points ••••• WORDS: SCARLETT WRENCH | PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS
BLUE MAJIK
No, it’s not a new legal high
– rather an antioxidant-rich
but overpriced pond algae.
Hipster points •••••
Health points •••••
CHARCOAL
Though sold as a ‘detoxifier’,
lack of evidence is obscured
by a smokescreen of hype.
Hipster points •••••
Health points •••••
MENSHEALTH.CO.UK
 Swer vee the temptat
tempt
temp at ion of theth burger
burgeer
burg er
joint and
nd put an or
o iental
ental tw is
ist on f ill
iilling
ing
ing
your buns.
bbunss Ste
Steam
Stea
Steaming
a m iing past iit
its
t s street
stre
stree
st e e t
food compet itors, gua bao iss f luf lufff y in
i
texture, but solid on healthh benefbene f itss

F ASTS FROM THE EASTT

FEA
The idea that dumplings represent the unhealthiest
u of starchy
hy
y
Far Eastern fare is running out of steam
m – bao have won over
food-stall frequenters to become a fixtxt
xture on high-end
g menusss.
“Bao is a prime example of social media
d fuelling a foodie
dia
phenomenon. Everyone wants bao now,” n says Tom Moxon,
exec chef at Flesh & Buns. But behind
n the double-taps is a
nd
streetfood filled with
h health
h benefits to take away.
Let MH help you rise
s to grandmaster bunmaker.
se

i) DUCK CONFIT
Cooking meat in its own fat might
not appeal to every health snob,
but confit really is the best way of
showing off meat’s flavour. And with
high levels of selenium boosting
your immune system, office flu
you
will bee w
water off a duck’s back.
ii) PPORK BELLY
This classic filling is still first choice
for many chefs, s, and with fats from
unprocessed meats givenn the all-
clear on heart risks, you’re free to
pig out. In fact, pork belly is stuffed
with heart-helping B vitamins. Save
the scratchings for cheat day.
iii) SHIITAKE
Rehydrated shiitake are renowned
for their unique texture and earthy
flavour, making them an alternative
to meat that tastes just as good.
They’re also rich in the antioxidant
ergothioneine, which reduces your
risk of developing tumours.
iv) ROAST BEEF
Gym bros in need of a post-workout
protein fix needn’t miss out. Each
bun packs around 26g plus naturally
occurring creatine for muscle
recovery. Once you’ve tried your
beef smothered in green chilli and
garlic, roasts will never be the same.
BUNS OUT THE OVEN
To make eight buns, mix a 7g yeast sachet
with 75g warm water, 70g milk and 20g sugar
in a bowl. Leave for 10 minutes then mix in
250g plain flour and cover with clingfilm. Let
it rest for 30 minutes until it doubles in size.
Knead salt and oil into the dough before cutting
off 50g balls and rolling flat until 3mm thick.
Brush with oil, fold in half before laying on a tray
and leaving under clingfilm for 20 minutes to
rise. Now for the important bit. As the healthiest
way to cook, steaming is the closest you’ll come
to guilt-free fast carbs. You’ll need a strong
rce of steam, so fill a wide-bottomed skillett
source
et.co.uk) with 1cm of water
(£110 lecreuset.co.uk)
and bring to boil. Next, transfer
ansfer the buns to
a bamboo steamer (£15 lakeland.co.uk) uk) lin
lined
n
with greaseproof paper and drop into the pan
to steam for 15 minutes. The delicate nature of
the buns – which become denser and toughen
up as they cool – means hands off until feeding
sticks
time. Plate up using traditional chopsticks
instead (£3 japancentre.com), take a bao,
and get ready to eat your fill.

30 MEN’S HEALTH M
MEENS
NS
 004
BU OF
BUNS
SSTEEL A
T joy of bao lies in its simplicity and the same
The me iiii) SOY SHIITAKE
can be said for the sauce. Mix 200ml soy sauce,,
c Dried shiitake, 150g
Kewpie mayonnaise, 4tbsp
100ml water, 50ml rice wine vinegar and 3tbsp
10 p
Garlic, 2 whole cloves
sugar and simmer until shiny. Not only will this
su is
HIT TTHE outdo hoisin for flavour, the rice wine vinegar’ss
Ginger, 1tsp, chopped
Sauce, 8tbsp
SAUCE
SA
A aminos boost immune function. Pour it on thick.k. Sesame seeds, 8tsp
Fresh coriander, 8 sprigs
Steamed bao, 8
i) CCONFIT DUCK
Du
Duck
u legs, 4, cleaned with M
METHOD
boo in and skin on
bone S
Soak the shiitake in boiled water
Sea salt flakes, 200g
S ffor about 30 minutes. Drain and
Duck fat, 1L
D ssqueeze out any excess water.
Star anise, 2 Place the shiitake and remaining
P
Sauce, 8tbsp ffilling ingredients in a pan and
Roasted peanuts, ssimmer for one hour, then allow
8tsp, crushed iit to cool. Remove the shiitake
Coriander, 8 sprigs aand cut into 5mm slices. Place
Steamed bao, 8 tthe cooking liquor over a medium
hheat and reduce until sticky, then
METHOD
Rub the duck with p
pass through a sieve to remove
salt and rest in the bits of garlic or ginger. Add the
b
fridge for three ssliced shiitake back into the
hours. Melt the fat ssauce and mix. Now devour.
in a deep pan with
star anise, rinse thee
lightly cured meat
and place in the mix.x.
Cook for two hours att
120°C, then cool and lift
ift
from the fat. Debone and nd
fry skin-side down until
uck
crisp. Drain and skim the duck
fat from the pan before addingg
to the sauce ingredients and
simmer until thickened. Stuff
everything in the bun and serve.

ii) CRISPY PORK BELL

BELLY
LY
Pork belly, 1.2kg, skin on
Sea salt flakes, 1 heaped tbsp
Chinese fivespice, 1tsp
Sauce, 8tbsp
Roasted peanuts,
8tsp, crushed
Coriander, 8 sprigs
Steamed bao, 8
METHOD
WORDS: LOUEE DESSENT-JACKSON | PHOTOGRAPHY: LOUISA PARRY | FOOD STYLING: TAMARA VOS

Heat your oven to 180°C, then iv) ROAS

ROAST
ASS T BEEF
B E EF
BE E F RIBEYE
R IB
I B EEYY E
score the skin of the pork and Raw garlic, 30g, sliced
rub in the salt and spice. Place Fresh green chilli, 8tsp, sliced
onto a raised wire rack over a Oli oil,
Olive il 60ml
60 l
baking tray and crisp the skin Ribeye joint, 1kg
for 10 minutes before lowering S
Sea salt
lt fl
flakes,
k 1h heapedd tbsp
tb
to 160°C for an hour. Allow to Sauce, 8tbsp
cool before refrigerating, making Sesame seeds, 8tsp
it easy to slice into 100g portions. Steamed bao, 8
Add the sauce ingredients to METHOD
the cooking juices and simmer Finely chop the garlic and chilli,
for five minutes. Fill the buns, then mix into the olive oil. Coat
adding peanuts and coriander the beef with the metabolism-
for a tasty energy boost. spiking marinade and rest for
a few hours. Massage in the salt
THE DREAM PORK AND
APPLE
DUCK AND
BEETROOT
BEEF AND
PEPPERS
and roast on a wire rack at 200°C
for 15 minutes, lowering to 160°C
STEAM This combo Give your According to for a further 20. Cover with foil
and leave for 30 minutes, slice
Match pickled extends beyond posh endurance aspirations the Uni of Tasmania,
veg to your bangers and mash. The wings with a pickle adding chillies to carby and re-cover. Add the beef juices
meats for health sharpness cuts through pairing that’s proven meals levels
vels insulin to the sauce ingredients and cook
benefits with the fatty flavour and to boost bloodflow es – a good
responses on a medium heat until it thickens
every mouthful your blood pressure. to your muscles. or seconds.
excuse for slightly. Once ready, assemble,
top with seeds and tuck in.

MENSHEALTH.CO.UK MEN’S HEALTH 31

 A 05
10
RETURN
YOUR TO
VOCAL
BLENDER
COACH
VERSUS
JUICE VS
SMOOTHIES

PULP FACTS & FICTION

Are cold-pressed juices still the order of the day, or is
it time smootthies
i blitzed their way back to the top?
Sup on the undiluted
nd truth about healthy drinking

JUICE SMOOTHIES
VVSS

678m
The total volume of
juice in litres sold in
£135m The combined value of
all smoothies sold each
the UK every year. year in the UK. Perhaps
That’s enough to fill 271 hardly surprising when
Olympic swimming pools they’re selling for £5 a pop

CORE MESSAGE
Juices are packed full of quick-absorbing Roughage-rammed smoothies won’t just
vitamins and antioxidants. However, purging curb cravings – two daily hits of a fibrous
the pulp means they lack insoluble fibre fruit blend can slash your CVD risk by 9%
Australian National Measurement Institute University of Leeds

SWEET SPOTS

Fast-access energy Healthy hydration Tastebud friendly Regulates blood sugar Longer ingredients list Nothing to waste

FLAVANOIDS HIDDEN EXTRA

NARINGIN
Known for their antioxidant properties, Drop half a peeled grapefruit into your next
these compounds – found in fresh apple juice smoothie mix, then drink it post-gym to
– are proven to put the squeeze on body fat sample the nutrients’s DOMS-beating powers

BANANA SKINS
WORDS: THOMAS LING | PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS

High sugar content Won’t combat hunger Expensive Calorie-crammed Less photogenic Slower to digest

POWER TOOLS
By pressing fruit slowly, the stainless steel
screw is able to extract even more nutrients.
Plus the noise won’t wake the neighbours
Panasonic MJ-L500 £200
With its blades spinning at 38,000rpm, this
smooth operator blends your greens and berrries
at breakneck speed – handy if you oversleep
Klarstein Herakles-8G-B Blender £208

THE MH VERDICT: SMOOTHIES WIN!

While de-fibred juices may be chockfull of vitamins, smoothies offer a means to a better
blend. Using the whole fruit boosts satiety and slows the release of sugar, making them
a smarter way to get your greens on the go. Filtered fruit has been beaten to a pulp

32 MEN’S HEALTH MENSHEALTH.CO.UK

 A 06
10
EVOLVE YOUR
YOUR VOCAL
TRAINING
COACH
07
THE NEXT
STEPS

GEAR CHANGE
Even truly committed

THE STEM CELL cardioheads tire of the

treadmill. Try the gym’s
unsung stamina heroes

SCIENCE OF
FAT-BURNING
Tap into your body’s secret
weapon to wage genetic
warfare on your waistline UNRAVEL THE LATEST STEP MACHINE
RESEARCH TO REVEAL Take inclines to the next
YOUR BETTER BODY level by placing all the

W
e’ve long espoused emphasis on your lower
the many benefits body and blasting even
of harnessing the more calories. And yes,
body’s hormones – this counts as legs day.
how the actions we take on the
outside can have radical effects
on our inside, transforming our
health, mood and physiques. But
while testosterone and human
growth hormone (HGH) are well
established as forces for change,
there’s a fresh contender promising discovered hormone
to whittle away at your winter fat irisin. This halts the SKI ERG
stores. A recent study published in formation of flab at This CrossFit favourite
the American Journal of Physiology source, preventing stem works your upper body.
found exercise spikes the newly cells from becoming fat cells Focus on engaging your
and forcing your body to put lat muscles to stave off
them to better use by building exhaustion. It will build
bone instead. It also triggers a V-shaped torso, too.
brown fat cells to use more energy,
thereby boosting the number

WORDS: ED COOPER | PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS | ILLUSTRATIONS: ALCONIC

of calories you torch.
But while the discovery of irisin
WEIGHTTLOSS
OSS might be at the cutting-edge of
science, harnessing its effect is
NEWSFEEEDD more GCSE bitesize than it is
03/17 Nobel prize material. To inject
the wunder-hormone into your
VERSACLIMBER
This brutal bit of kit may
weightloss plan, simply follow the have fallen from fashion,
programme used in the study: but it’s a great way to
researchers found scheduling three work your entire body
45-minute runs a week, working at while sparing your spine,
60-70% of your max heart rate, is keeping you injury-free.
an effective way to tap into your
stores. Consider this further proof
that steady-state is well and truly
back in vogue. Skip the HIIT and
lace up – there’s science in action.

34 MEN’S HEALTH MENSHEALTH.CO.UK


I WORK
TOO HARD?
One in three office absences are
attributed to stress. But rewire
your body’s response to pressure
then you can hit the release valve
on anxiety and rise to the task
01
CIRCLE OF STRIFE
When your brain senses
a potential threat – whether
that’s a shadowy figure or
looming deadline – it floods
your blood with adrenaline
and cortisol, readying the
body for fight or flight. Your
first course of action is to
put this hormonal surge
to its intended use:
a 20min run will calm
excess adrenaline
and ease tension
in your muscles.
02
WORDS: DAN MASOLIVER | ILLUSTRATIONS: PETER GRUNDY | *PROFESSOR AT GOLDSMITHS, UNIVERSITY OF LONDON
GUT REACTIONS
As your workload increases
and to-do list lengthens,
nerves can kill your appetite,
as stress triggers hunger-
suppressing hormone CRH.
Over time, however, most
people find elevated cortisol
does the opposite. “People
eat to reduce anxiety,” says
psychologist Frank Bond*.
When it’s crunch time at the
office, offset cravings with
almonds – their high dose of
magnesium cracks stress.
MENSHEALTH.CO.UK
WHAT
HAPPENS
WHEN...
01
02
03
MIND MATTERS
Brain-fog descends as stress
disengages the prefrontal
cortex, making it harder
to form rational thoughts.
If meditation doesn’t come
easily to you, fool your brain
into forgetting about the
perceived threat instead.
“You can train your attention
like a muscle,” says Bond.
“Simply focusing on the
lyrics to your favourite song
is a powerful way to take
your mind off your concerns.”
Dontcha worry ’bout a thing.
08
SURVIVE
THE 9-5 A
05
FIRST RESPONSE
Remember: in evolutionary
terms, an out-of-hours call
from your boss is the 2017
equivalent of a sabre-toothed
tiger, and the threat response
will continue until your brain
feels the danger has passed.
However, Harvard Medical
School research shows that
men who regularly employ
mindfulness techniques can
experience improved intrinsic
reactions to tense situations
in just eight weeks. Turning
off your phone notifications
couldn’t hurt either.
05
03
04
BREATHE EASY
If the words ‘presentation to
the board’ make your chest
tighten, that’s adrenaline
signalling your heart to raise
blood pressure in order to
ready your muscles for a
tussle. To reset your heart
rate “focus on your breath
04 – each inhale, each exhale –
for a minute or so every two
hours,” suggests Bond, who
has helped Team GB athletes
relax before major sporting
events. You’ll be golden.
MEN’S HEALTH 37
 THE BEST
GYMS IN
THE WORLD
SWAP METAL
FOR MEDALS
Floor your tired gym regimen 1440
and vault your fitness levels at The number of degrees
South Essex Gymnastics Club. through which elite
athletes are able to move
Lycra all-in-one not compulsory their bodies when they
dismount the high bar –

H
that’s a triple somersault
with a twist, by the way.
ow do you turn a tumbling
British Olympic sport into
a high-flying success? You go
to South Essex Gymnastics
Club. After years as international also-
rans, director of coaching Scott Hann
and his club have been instrumental
in putting Team GB atop the podium.
“When I arrived, three women from the
club had been to the Olympics, but they
hadn’t won anything,” he reveals. That
was 16 years ago. After the springboard
of Louis Smith’s silver in Beijing, South
Essex has vaulted the competition and
stuck the landing. “Now our club has
won 38 medals at Commonwealth,
European, or Olympic level.” The most
recent two came from club stalwart and
Rio hero, one Max Whitlock.
Turn left after crossing the threshold
to enter the 30x40m competition gym,
filled with state-of-the-art equipment.
Turn right and you’ll find yourself in the
(only slightly) smaller, and no less well-
equipped recreational gym. But while
there’s no competitive element here,
that’s no reason not to dream. “We do a
lot of talent identification on the right,”
encourages Hann. “If we see anyone
with natural flair we’ll snap them up.”
Whether you make Whitlock’s team
or not, gymnastics’ benefits are myriad
– and a welcome alternative to the crash
of metal. “It gives you amazing body
confidence,” explains Hann. And not
just because you’ll be carving an 8-pack.
14
“It helps you understand the way your
The number of gold
body moves.” It’s why CrossFitters come
medals won by the
to the club – increased proprioception
club’s elite athletes –
comes in handy when you’re snatching
two of which are Max
a heavy barbell overhead, obviously.
Whitlock’s Olympic
PHOTOGRAPHY: TOM WATKINS

If you want to ring the changes on

titles from Rio 2016.
endless squats, or get ripped with only
your bodyweight under the guidance
WORDS: TED LANE

of Britain’s best coaches, maybe, just

maybe, you’ll turn left one day.

38 MEN’S HEALTH MENSHEALTH.CO.UK

 09
BEAM
BENEFITS A

3500
The number of members
is matched by the equal
number of people on the
club’s four year-long
28 waiting list. But you can
The competition gym is secure a 90min drop-in
packed to the rafters session for just £6.70.
with apparatus. Seven
high bars, six parallel
bars and 15 pommel
horses make up a medal-
winning set-up. Forget
the queue for the bench
down your local gym.

4
The number of elite
athletes in the South
Essex stable. But look
out for young guns
Ellie Petroiu and Danny
Crouch somersaulting
into contention in the
coming years.
GYM
SOUTH ESSEX GYMNASTICS CLUB

LOCATION
BASILDON, ESSEX

WEBSITE
SOUTHESSEXGYM.CO.UK

MENSHEALTH.CO.UK MEN’S HEALTH 39

 10
TIPPLE THE
BALANCE
11
JOY
PROVISION A
BOTTOMS we’re not advocating ‘self-

UP TO RAISE
medication’ as the solution to
life’s travails. Rather the message
here is that if a moderate dose of LIGHT UP

LOW SPIRITS YOUR LIFE

Call off the dryathlon.
In the right dose, your
the harder stuff at the end of an
immoderately tough week makes
Counteract your
you feel better, that’s no bad thing.
seasonal sorrows
This builds on previous research,
until Friday with
published in BMC Medicine, which
found that those who enjoy up to
this daily timeline

evening tipple can pop seven drinks a week are 32% less
likely to suffer from depression than
a cork in winter malaise teetotalers. Note, that’s a glass over
dinner – not a bottle and a half while

T
perusing pictures of your colleague’s 07.00 RISE & SHINE
here’s little more depressing winter sun break. Both of which If dark mornings
than a rainy Friday night in are likely to leave you in a far darker cloud your outlook,
February, with only reheated mood come tomorrow. Lumie’s Bodyclock
quinoa and a tap water (£54 johnlewis.com)
WINTER MOOD ON THE
chaser as reward for a week’s hard ROCKS? YOUR POISON simulates sunrise to
graft. So, while we applaud any MAY BE THE ANTIDOTE wake you up, keeping
man’s efforts to clean up his act, you bright all day.
the truth is that winter is no time to
be abstemious. A little of what you
fancy, as they say, can do you a whole
lot of good. Particularly if what you
fancy is a bloody stiff drink. 13.00 HIIT HARDER
Contrary to popular belief that As well as endorphin-
booze is a depressant – this actually boosting benefits,
refers to the slowing effect it has interval training can
on your reactions – new research rebalance voracious
in Nature Communications journal winter appetites, the
found it produces the same neural International Journal
changes as antidepressant drugs. of Obesity reports.
This triggers a biochemical mood
boost with blues-beating effects that
can last for a full 24 hours, long after
your heady glow fades. Now, clearly

19.00 FEEL THE BURN

Light a vanilla candle.
What you lose in lad
points, you’ll gain
in serotonin, says St
George’s Hospital,
WORDS: SCARLETT WRENCH | PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS

plus the scent also

cuts sugar cravings.

MIND
NEWSFEED
03/17

MENSHEALTH.CO.UK MEN’S HEALTH 41

 A 12
BE FIT FOR
P OSE
PURPOSE
OR
1
13
FLEX YOUR
M S S
O R
MUSCLES

DEALS WITH THE DEVIL

T
THE DEVIL’S
’S
G
he UK fitness ind
h dustry is in
A O E
ADVOCATE g
good health. It’ss strong, it’s
1 ADAPT & THRIVE
People with flexible, varied
powerful and – like l Dwayne

WHAT A DRAG
fitness routines are more likely
‘The e Rock’
oc John o nson’s arms – to stick to them, according to
iit just keeps growing. Acco ording to the University of Florida research.
llatest figures
g from indepen ndent analysts
Put down the heavy metal. tthe Leisure Database Comp pany, gym
2 MOTION CARRIED
Multi-planar exercises (moving
mmemberships p in 2016 were e up 5.3%
If you want to unleash your yyear-on-year. y That means a record-
in all three planes of motion)
both strengthens your muscles
true potential, says parkour obliterating g 9.2m Brits are a gym and reduces the risk of injury.
members. And if you’re y one
expert and freerunner Tim of them, you’re
y w
wasting 3 POWER PLAYING
Shieff, you need never y
your time and money. Cornell Uni found that people
who view physical activity as
Whether you yo want to
lift a weight again craft a hard bo ody, secure
‘fun’ rather than ‘exercise’ are
less likely to overeat afterward.
your
y long-term
g m health, or
b
both, y you’d be e wiser ditching climbing. The second is endurance –
tthe gym
gy and making your swimming, running or cycling for an
ttraining g functional. Not extended period of time. Finally, you need
ffunctional in the sense that it’s an explosive practice that requires you to
a means to an end – repeated twist and turn, move up and down, from
a
action in pursuit of a goal. g But side to side. Sports from football to squash
ffunctional in its p purest sense: that to parkour requires this sort of dynamic
iit will enable y you to o actually do movement. Incorporate all three and
sstuff. A body y manu ufactured in you’ll acquire a well-rounded, proportional
tthe weights g room is essentially body that not only looks better with your
aan unnatural one,, kit off, but helps clothes fit
YOUR WEIGHTS ROUTINE with muscles
w c es tthat
“Turn training
at better, too. You won’t be
ISS HOLDING
O G YOU
OU BACK. bulge
b g in the centre into a game and restricted to a tracksuit by
TIME TO BREAK FREE – a productp of linear, the six-pack will superfluous bodybuilder
up-and-down
up bulk, but you will have the
movements
move e ts such
suc as come as a bonus” shoulders to fill out a suit.
biceps
b p curls, which create c a swollen Your newly functional body will also
aest
aesthetic et c tthat
at hasn’t
as t been cool improve your health. The endurance work
ssince ce Arnie’s e Genera
e e ation Iron. boosts cardiovascular strength and burns
A functional physiqu y ue, however, body fat, distancing you from the growing
h has long, g toned muscles th hat are as thick obesity epidemic. Meanwhile the full-
w where they meet your jjointts as they are in body balance and explosive activities
tthe e middle.
dd e. Just ust look
oo at thet e calisthenics engage not just your visible muscles but
g guysy down at the park – theey’re twisting your fascia, too – the band of connective
ttheir bodies through g every y plane of tissue that stabilises muscles and joints,
m motion, and the result is a balanced body. and keeps you mobile into your later years
IIt’s more attractive e, too: survey 2 . Fitter, leaner and stronger for longer
SATAN’S’ LITTLE HELPER aafter surveyy revealls women prefer – you don’t get that on the bench press.
T Shieff is a pro parkour a
Tim athletic bodies tha at look strong For so many people, keeping fit has
hl
athlete, two-time World ld WORDS: DAN MASOLIVER | PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS
aand able, not like th hey’ve been become little more than a chore they feel
Freerunning Champion
d Ninja Warriorr winner
and i r iinflated by y a pneum matic pump. obliged to perform. But functional is fun.
T
To forge g a betterr physique, Turn your training into a game and the
fforget
g about dividing gyyourr week by six-pack will come as a bonus 3 . There’s
a anatomical area – arms day y, chest day, a phenomenon known as ‘folded fin
llegsg day, yy yawn. Instead, ov ver the course syndrome’, which describes how whales,
o of a week, incorporate threee types of when kept in captivity, develop droopy
ttraining g 1 . The first is forr balance: fins. Why? Because instead of using their
contro olled muscles to cross oceans, they’re bobbing
movements
move that around in a tank. The same applies to us:
engagage every sitting in chairs, sleeping in beds, walking
muscle in your in thick-soled shoes, our bodies become
body y, be that less functional. They flop, they sag. You
through g y yogga or rock are an animal. Don’t pay for the privilege
of being cooped up in a gym. Get outside
and use your body as nature intended.

422 MEN’S HEALTHH MENSHEALTH.CO.UK

 MH LAB
RUNNING
RUCKSACKS
STAY AHE
OF THE P
The Men’s Health
h Lab
b
experts reveal whhichh
running rucksackks
are worth backingg in
your race for supeerior
w year
fitness for the new y

P
lenty of excusess can
slow you down when w
faced with a bitiing g
cardio session of o a cold
co d
February morning. But h having g
the correct kit for the job
b needn’t
be one of them. Therma als?
Check. Windproof glove es?
Check. An ergonomic, sweat-
s
wicking, easily adjustabl ble
and lightweight rucksac ck with
space for your work clotthes and
a hydration pack? Proba
Whether you’re a week
ably
y not..
ekend d MH
trail warrior or a briefcase
ase WINNER
banker shopping for something
mething
less cumbersome, strapping on
a pack that doesn’t weigh down
your performance is a smart
investment. And that logoed
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while the Men’s Health lab your phone for mid-run selfies. Because VEST IN CLASS This new release is at the
coats analysed the competition evidence of you running to work before cutting-edge of lightweight, breathable
to see which can keep pace the sun’s up deserves a double tap. tech. The high-vis style means you’ll look
with your cardio aspirations. EXPERT VERDICT The only bag to return the part. But while the straps keep the
Strap in. This is going to go fast. from the lab with no points in the ‘dislikes’ bag secure, they could be construed as
column, the straps are easy to adjust overkill considering its limited capacity.
and minimise bounce, while mesh back EXPERT VERDICT A double waist strap
panels wick away sweat. Crucially, it still helps the bag contour well to the body
felt balanced at its 12L capacity – more and handy front pockets for water and
than enough for office essentials. snacks compensate in some part for the
small main compartment. However, it
lost a few points on water-resistance, so
be mindful of your tech when it rains.

44 MEN’S HEALTH MENSHEALTH.CO.UK

 14
RACE
SECURITY
SECURITY
TTYY
15
TEST
RUN A
THROUGH THEIR PACES
We detail the scientific lengths our men in white coats
went to in finding you the perfect running partner
WATER TESTER QUALITY
MARKING PANEL L CONTROL
We sprayed Each bag
b Every zip,
each bag to rate the had to keep paace seam, pocket
k and d
water protection, with five membe
mberss strap was tested,
d
plus we gave them Health
of the Men’s He t while
h l ventilation
l
a spin-wash
spin wash once team, testing tthem y
systems were ratedd
m d
mud-soakedk d to see for comfort ass against
ag every
if they emerged part of their dailyy m k
marketingg
h d
unscathed. cardio commu utes. statement..

STAYING POWER 84/100

Thule Stir 20L £70

T
THIRSTY WORKER 887/100
Performance ••••••••••
Tarn 11.5L
T 5L H
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BIG INVESTMENT 80/100
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Design •••••••••• trade, this still outperforms the majority
Ease of use •••••••••• of runners on the market. But what you
Performance •••••••••• HIGH WATER MARKS The small capacity gain in durability and water-resistance,
Design •••••••••• disqualifies this bag for runners hoping you lose in lightweight comfort. Though,
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CASH AND CARRY When paying triple commute, but it’s a bargain buy for any climb, comfort isn’t really an expectation.
figures, you’d expect a near-perfect man aspiring to extend his Sunday run. EXPERT VERDICT It scored highly on the
performance. This bag wicks sweat, EXPERT VERDICT Testers found it secure wash tests, which you’ll welcome when
WORDS: TED LANE | PHOTOGRAPHY: CHARLIE SURBEY

is lightweight and doesn’t chafe, while
the middle strap fits it securely to the
body. And with plenty of space, plus
seven pockets, it ticks a lot of boxes.
EXPERT VERDICT The sturdy fabric was
a top performer, but testers found the
straps unnecessarily complicated.
Although the vest style stays in place
well, it doesn’t feel as well balanced as
some of the others when fully loaded.
and comfortable throughout their runs, the British weather inevitably turns. The
while the hydration pack scored highly Thule doesn’t come with a built-in water
on ease of use. The bag also washes system, but it has an access point for one,
well, which makes it ideal for mud-caked should you upgrade to thirstier distances.
trails. If all you’re leaving the house with
is your keys, phone and blister plasters,
the capacity won’t pose a problem.

MENSHEALTH.CO.UK MEN’S HEALTH 45

 16
MAKE FAT
GO BUST A
FIT$E IND£X
UP
Lose to win UP

O WEIGHTLOSSS
Become the alpha Good call
dog in your pack. HOLD The jury’s in: a review
Turn weightloss into Heavy duty of 224 studies found

G
a competition with Abdominal fat your our phones – or, more
friends and you’ll key concern? A study specifically, health
make it to the gym of 10,500 men found apps – are an effective

YO Y
twice as often. that weight training tool for dialling down
Preventative Med shrinks your waist body-fat percentage.
circumference faster American Heart Assoc
than cardio alone.
Beat unexpected inflation in Obesity Journal

your fat stores by taking stock HOLD

of new science to make Full of beans
Lentils aren’t just
the right kind of lossess for vegans. Take your
pulses – about 130g
a day – and you’ll
increase your feeling
UP of fullness by a third.
Whey more The American Journal
Shake up breakfast: of Clinical Nutrition
trading your eggs
on toast for good ol’
whey protein quells UP
hunger for longer, Insta results
taking 1.5kg off your #Fitspiration works:
belly over 12 weeks. sharing motivational
Tel Aviv University messages online
fuels your progress,
UP with the most active
Prize fighter users shedding more
Set aside £100 to treat than 8% body fat.
yourself at the end of Northwestern Uni
the month – if you hit
your goals. You’re 50%
DOWN
more likely to shed
pounds if you stand Cold facts
to lose a cash reward. Don’t buy the logic
Annals of Int Medicine of the post-match ice
bath? Indulging in
UP a 40°C bath for an
Get box fit hour can melt away
Cut body fat by 8% in an extra 100 calories.
three months with two Loughborough and
portion-controlled Leicester Universities
ready meals per day.
Skip the packet pasta
and try MH’s Kitchen
range, instead.
Obesity Journal
HOLD
UP Rest assured
Doc’s orders You already know poor
Shock yourself slim sleep triggers food
with a straight talk cravings. Now studies
from your GP. A quick show catching four
chat about the risks hours’ kip for just two
of obesity is shown to consecutive nights
help people lose 10% slows metabolism, too.
of their bodyweight. Molecular Metabolism
University of Oxford
DOWN
WORDS: THOMAS LING | ILLUSTRATION: INFOMEN

Track athlete
DOWN
RISERS AND Skinny genes
Fitness trackers are
FALLERS HOLD HOLD a risky investment: a
Don’t place the blame Brake out Sugar-coating study found logging
UP on your DNA – the Steer clear of the Each extra handful every calorie burned
Cutting-edge latest research shows car. Men who drive of berries you eat per can make you more
body science that the genes linked for an hour a day are day triggers fat loss of likely to reward your
to binge-eating and 2.3kg heavier than 0.25lb over two years. efforts with treats.
HOLD
obesity don’t actually those who drive up to Not much – unless American Med Assoc
Received wisdom, hinder fatburning.
still working 15 minutes. Cycle to you’re trading them
British Med Journal work scheme it is. for a bowl of Haribo.
DOWN Preventive Medicine Harvard University
Over-blown
fat-loss myths

MEN’S HEALTH 47
 A 17
QUICKFIRE
FAT LOSS
18
CAN YOU
BEAT MH?

HIT THE DECK TO

INCINERATE FAT > THE SCOREBOARD
See how your speed measures
This month’s full-body challenge up and share you score using
the hashtag #MHGauntlet
pits your torso against gravity for 110
b
brutal p You will
l reps. lll feel
f l the
h bburn
n 01 \ TAKE IT 3M 30S AVERAGE
FROM THE TOP Crawled over the finish line?
Prepare to beast your body There’s work to do, but you’ve
in as much time as it takes still spiked your heart rate
enough to burn off a handful of
to mix up a protein shake.
popcorn – about 50 calories.
By the end of this workout,
you’ll have blasted through 2M 59S FIT
Sub-3min is a solid benchmark
10 sets oof 11 reps without of total-body fitness. Plus, by
rest. To start,
s drop into pushing your heart rate to 70%

appress-uup position – back
straight
g anda hands below
your
y r shoulders. Start
the cclock. Do one rep.
WORDS: MATT EVANS | PHOTOGRAPHY: PHIL HAYNES | GROOMING: SUSANA MOTA | STYLING: ABENA OFEI | MODEL: CHRIS ROBERTS AT STEVEN VAN DER LAMMIE | TRACK PANTS ADIDAS.CO.UK, TRAINERS ASICS.COM
of its max, you’ll continue to
cull calories for up to 24 hours.
2M 29S ADVANCED
MH’s guinea pig scored 2min
17sec. With a warm-up/cool-
down, doing this three times
a week will deliver a bigger
fitness lift than a 50min jog.
1M 59S ELITE
Ouch. Finishing thiss workout
in less
ess than
t 2min meeans that
yyou’re hitting a rep every
1.1sec. Which is a bliisteringly
ffast performance.
f Literally.
L

02 \ FIRE UP
YOUR LEGS
Jump your legs in and sttand d RUN THHHE
RU
GAUNT
G L
LET
up. Without pausing, pow wer
through 10 bodyweight
squats. Lower until yourr
PRESS-
P -S
-SQUAT
CHALLE
C EN
ENGE
thighs are parallel to thee
floor, then push yourselff
back up forcefully. After
the final squat, drop to the
floor again and extend your
legs out, so you’re back 03 \ KEEP
P
in the press-up position. PRESSING
NG ON
Perform two press-up ps,
followed by nine
n squattts.
In the next roound,, it’s three
t
followed by eight,
e so you’re
y
THE TASKMASTER hitting a totaal off 11 repp
ps
Name: Alex Isaly each time. Coontinue
t ue until tl
Job: Master trainer & author you’ve comppleted the ffinal
If you blitzed the elite level, Isaly
suggests playing with variations 10 press-upss and d just
j one
of the classic press-up and squat: squat. Stop the
th clock,
l k note
“Get creative to avoid a plateau.” your time – and
a d collap ll p
pse.

48 MEN’S HEALTH MENSH

MENSHEALTH.CO.UK
HE
The
World
OnHis
Shoulders
ENTREPRENEUR, AUTHOR, SOCIAL MEDIA FIREBRAND, TV
PRESENTER, DJ, BARISTA, DUMPER TRUCK ENTHUSIAST, OH,
AND ELITE RUGBY PLAYER – JAMES HASKELL DOES AS MUCH
HEAVY LIFTING OFF THE FIELD AS HE HAS PLAYING IN THE
RED ROSE OF ENGLAND. MEN’S HEALTH SPENT AN ENTIRELY
NORMAL 48 HOURS WITH HIM. IT WAS EXHAUSTING
WORDS BY DAVID MORTON - PHOTOGRAPHY BY DAVID CLERIHEW

HASKELL LOOMS
LARGE IN ANY
FIELD HE CHOOSES
 “Not long
ago, a guy
walked up
to me in
the street.
He goes: ‘You’re James Haskell. I used
to think you were a right dick. But you
played really well on that Australia tour.
So now I think you’re alright!’ I mean,
what am I supposed to do with that?”
James Haskell is alright at rugby. He
has 70 caps for England, with this month’s
Six Nations set to add to that. Having
won the rugby premiership with London
Wasps, he travelled the world to play for
Stade Français in France, the Highlanders
in New Zealand and the Ricoh Black Rams
in Japan. Returning to Wasps in 2012, he
was part of the then England coach Stuart
Lancaster’s squad for the home World
Cup three years later. There he was left on
the bench as the underperforming team
made an early exit from their own party.
Yet under current coach Eddie Jones,
Haskell is playing better than ever; a hard-
tackling, self-sacrificial cornerstone in
the 2016 Six Nation’s grand slam. He put
his 6ft 4in, 19st body on the line to such
devastating effect on the tour of Australia
a few months later that his red scrum-cap
became a symbol of a resurgent Northern
Hemisphere. And with a British and Irish
Lions tour to New Zealand in the summer,
this year could set the glittering crown on
an already lustrous career.
Right now, James Haskell is standing
on a Crewe station platform at 8.25pm
on a chilly Wednesday night. An hour
previously he was at the clubhouse of
Crewe and Nantwhich RFC, speaking in
front of an audience of 50-odd people
before signing copies of his self-published
book on rugby fitness. The crowd was
mostly made up of balding men in fleeces
52 MEN’S HEALTH
and their pre-teen sons, seemingly all
of whom asked for selfies after the talk.
“I’m glad you’re here to see this,” he
says, gesturing to the station behind him.
“To see how weird my life is sometimes.
Normally, I do all this stuff on my own.
“I’m not a very social person, really.
The younger boys at the club go for lunch
after training or whatever. My favourite
things to do are coffee and work.”
THE HARD YARDS
When MH meets Haskell, he’s not even
training with the
boys that much. After
an operation to fix a “I ASKED FOR
broken bone in his big
toe – the injury that SOME ADVICE
saw him leave the field
after 66 minutes of the ON LIFTING
second test against
Australia last June – WEIGHTS AND
he is still rehabbing.
Even for a man who I HAVEN’T
calls himself gently
antisocial, it seems
an isolating process.
LOOKED BACK”
Having recently got back to running,
that Wednesday afternoon sees him at
Ricoh Arena, the facility shared by Wasps
RFC and Coventry City football club, with
only the head of physiotherapy Ali James
and a physiotherapy intern for company.
They grab bottles of water as they emerge
from the tunnel into the empty stadium
and Haskell picks out a set of stairs to the
top of the lower stand. There are 50 steps
and over the next 10 minutes Haskell
powers up and down – the only sound the
metronomic fall of his feet and the deep,
controlled breaths he takes during scant
rest periods. In just eight brutal weeks
following surgery he has transformed
from “a melted wheelie bin” into a lean
121kg human battering ram.
“It’s just great to be running again,” he
says between sets, looking up from his
iPhone. “I hate not playing. When I wasn’t
selected for England U16s, I was gutted.
My dad told me I could either give up, or
come back stronger the following year. I
asked a family friend for some advice on
lifting weights and I haven’t looked back.”
Squeezed into a train seat on the
way back to his house near Rugby in
Warwickshire, which he shares with his
girlfriend of three years, Chloe Madeley,
he wolfs down a ham sandwich and a
packet of crisps, before diligently logging
the barcodes into MyFitnessPal.
“The amount of training I do each day,
on top of all this running around, means I
need to be taking in about four-and-a-half
thousand calories a day, just to maintain
my weight. So, yeah, I eat the right stuff.
But sometimes, I just really need to eat.”
Arriving home at 9.30pm, Madeley has
the right stuff ready – chicken with rice,
green beans and asparagus. For her part,
as a fitness enthusiast and entrepreneur,
she has worked out twice today around
meeting her schedule.
As Haskell eats, she
scrolls through her
much-followed feeds.
A particular troll has
raised her hackles;
the thorny issue of
social media-fuelled
personalities being
self-promoted targets
for criticism is not lost
on either of them.
“I realise I’ve
opened Pandora’s
Box…” he says, adding hot sauce to his
rice. “As athletes, we don’t critique fans.
But after being lambasted for something
you’ve done in a game and getting 200-
odd messages telling you you’re shit, I
would say, ‘Your cheering is shit!’”
With his plate cleaned he slides his
phone to Madeley to check his macros.
“Oh my god, you had crisps!” she screams.
“I see everything! It’s OK, you’re in your
macros. You’ve got some protein left,
 COVE R M O D E L M U SC LE
JAM ES HAS KE LL

AS A MAN WITH A LOT

ON HIS PLATE, THERE
CAN BE NO REST DAYS

“I’VE MADE IT
MY BUSINESS
TO CHERRY-PICK
INFORMATION
FROM OTHER
SPORTS”
GROOMING: LAURA DEXTER | STYLING: HAYLEY LAWRENCE | ALL CLOTHING BY UNDER ARMOUR | ADDITIONAL PHOTOGRAPHY: GETTY
actually, but only eat if you’re hungry.”
He is hungry. She makes him some
chocolate protein oats and he eats them
standing by the sink as they discuss
tomorrow’s agenda. It’s his day off from
training but his schedule is busy and
bizarre: a morning meeting before an
afternoon driving dumper trucks…
“He does too much,” say Madeley.
“It’s non-stop. A day with him and I get
so tired my eyes start to itch.” She turns
to Haskell: “You’ve got to rest, babe.”
PLAYING THE FIELD
James Haskell does not rest. Outside
his rugby commitments – four training
sessions a week with Wasps and a match,
with trips abroad for European Challenge
Cup weekends, England camps and
games during the Six Nations, the annual
Autumn internationals and possible
involvement with the Lions this summer
– his personal ventures are myriad.
His brand, James Haskell Health
and Fitness, sells his own range of
supplements, clothing, training books
MENSHEALTH.CO.UK
and equipment, all propelled by posts on
Instagram, Twitter and his own YouTube
channel, BodyFireTV, which currently
boasts just over 35,000 subscribers and
is home to training advice, nutritional
tips and, of course, the odd bit of banter.
He has put his name behind products as
diverse as coffee beans, tiny swimming
trunks and shooting clothing, and is a
regular on the after-dinner speaking
circuit. He DJs at clubs, bars and private
parties. His front room is full of spare
COVE R M O D E L M U SC LE
JAM ES HAS KE LL
kit and books for autographing. He has
recently become a certified barista.
At nine the next morning he is in the
function room of a local pub, meeting
with the UK rep and international
training expert of Compex, an electrical
muscle stimulator purporting to improve
recovery and performance. Haskell has
been using it on his injured foot in an
effort to speed up his rehabilitation.
Now topless, pads are attached to his
body as he is given a tutorial on all the
possible applications of the product.
When the electrodes are switched on, the
expert (whose glasses, long hair, thick
Dutch accent and maniacal grin do little
RECOVERING FROM AN to normalise the scene) pushes Haskell
INJURY HAS PROVED
through a series of movements. As the
LONELY, BUT HASKELL’S
FOCUS NEVER WAVERS mad professor cranks up the intensity
of the stimulation, the England rugby
player – hopping up and down on one
foot, half-naked in the back room of a pub
at 9.15am on a Thursday morning – begins
to laugh uncontrollably. In between the
demonstrations, Haskell asks questions
about the proper use of the machine; how
MEN’S HEALTH 55
 COVE R M O D E L M U SC LE
JAM ES HAS KE LL

to get the best performance-boosting

benefits from its functions. A female rep
films the entire episode on her iPhone.
Safely back in his Range Rover, Haskell
admits it was a strange situation. “But
I see these things as an opportunity to
learn,” he says between mouthfuls of
chocolate protein porridge from a bowl
between his legs and the steering wheel.
“If it can get me back to playing 2-3%
better then I would be a fool to ignore it.
I’ve made it my business to cherry-pick
valuable information from other sports
and things like this. If you don’t give them
a try you don’t know. The only people who
know everything are in the graveyard.”
TRUCK AND MAUL
James Haskell loves dumper trucks.
Leaving the incident in the pub behind
him, he drives straight to the Leamington
Spa site of Thwaites, a dumper truck
manufacturer that produces trucks from
1 to 10 tonnes, with every part crafted,
bolted and welded together, finished and
tested on site before being sent out to
distributors. For him, this is Disneyland.
“I’ve just always been into dumper
trucks and diggers,” he says, as we pull
on steel-capped boots, hi-vis vests and
safety helmets for a tour. “Chloe doesn’t
get it. For her brother’s stag-do we went
to Diggerland, and he wasn’t keen either.
But by the end of the day he was hooked.”
As well as the factory tour, Haskell is
shown around the offices, stopping at
every department for handshakes with
the employees before being shuffled on
to finance, sales and the rest. With all
the flesh pressed, he is walked out to the
testing ground. Over the next hour and
a half he drives around perched atop a
9-tonne dumper, the hard-nosed veteran
of hundreds of top-flight rugby games
rendered almost small in comparison.
Load emptied, Haskell jumps up into
a digger and expertly refills the truck,
raking in sods of soil and dropping them
in the hopper; even patting them down
with the underside of the claw. It is the
most peaceful he has seemed in two days.
“It’s like meditation,” he says after,
WITH A FORMIDABLE walking back to the car with a bulging bag
19-STONE FRAME, of Thwaites-branded apparel. “My days are
STAYING LEAN AND FAST so full-on that it’s nice to just concentrate
REQUIRES HARD GRAFT
on a proper job for a bit – fill it up, drive it
round, empty it. If nobody had told me to
stop, I’d have been there all night.”
On the drive to drop MH back at Rugby
station, he calls to cancel his scheduled
trip to London for some physiotherapy on
his toe. Finally, it seems, even he needs to
take his foot off the accelerator.
“I’m going home to get into the ‘duvet
office’ on the sofa with Chloe. Do a bit of
work. That’s my favourite way to relax.
“We’re talking about getting a dog,
actually,” he says. “I’d like one. But I’m
worried our lives are too busy.”
HASKELL’S WORKOUT

ROUGH AND
TUMBLE
Haskell has done 2016
more than most 2003 Becomes a
As part of 2009 2015 squad stalwart,
over his 13-year
a formidable Joins French side 2011 Rejoins Wasps, starting every
career. Though 2002 Wasps side, but struggles to
Stade Français Joins the game in England’s
things haven’t all Haskell becomes he helps to win in 2009. A feud 2011 Highlanders in get game-time unbeaten 2016
been rosy… the youngest four Premiership between club and He continues his New Zealand to internationally Six Nations and
debutant player and two European country sees him career away from pursue dream of under former putting in a man-
in Wasps history, titles between depart the club England joining playing Super coach Stuart of-the-match
aged 18, while also 2003 and 2009. at the end of the Ricoh Black Rams Rugby. However, Lancaster, starting performance
making inroads 2010-2011 season. in Japan. Also part he only makes 12 only once in the against Australia.
for England Under of England squad appearances. 2015 World Cup.
19s and 21s. for 2011 World Cup
quarterfinal.

MENSHEALTH.CO.UK MEN’S HEALTH 57


Get
Stacked
Like
Hask
01/ RESISTANCE BIKE SPRINT
10SEC ON, 20SEC OFF, X3
First, a warm-up. Start on the bike to
get your heart rate up. The resistance
needs to be set high enough that you can
only turn the pedals fairly slowly. Pump
your legs as hard as you can for 10sec,
then slow to a recovery pace for the next
20sec. Now push hard again for 10sec..
05/ 150M ROW
AS FAST AS POSSIBLE
After the deadlift, go straight into the
cardio. Halfway through the circuit, this
row feels brutal, so you’ll need to put in
the work. Initiate the push with your legs
(A), then lean back slightly and – just
before your legs are straight – bend your
arms and pull using your back (B).
B B
A
CUT OUT AND KEEP
MENSHEALTH.CO.UK
COVE R M O D E L M U SC LE
JAM ES HAS KE LL
It’s impossible to replicate
international rugby in the
gym. Nor would you want
to, frankly. But by combining
short, maximal movements
for power, plus some lower-
intensity, longer duration
exercises for endurance,
Haskell can sharpen the
weapons he needs on the
field. That you will burn fat,
add muscle and build abs
in the process is a bonus.
Perform the circuit three
times. Each round should
last 4-8min, with 5-30sec
walking recovery between
BUILD YOUR OWN
exercises. Rest 2-4min after
PACK-READY BODY each circuit. You’ll be done
in 30-35min. Good luck.
02/ PUSH PRESS 03/ BURPEE INTO BOX JUMP 04/ HEAVY TRAP BAR DEADLIFT
3 REPS 5 REPS 3 REPS
Grab a barbell and hold it at shoulder Haskell needs to be able to jump straight Deadlifts engage all of the major muscle
height with palms facing forward (A). to his feet after contending at rucks. groups, making them a favourite among
Set your feet shoulder-width apart and To streamline your own transitioning rugby players. The shape of the trap bar
slightly bend your knees to initiate the from ground to feet, perform a press-up distributes the weight evenly across the
move. Stand up explosively and press then jump your legs to your chest (A). body. Bend at your hips and grab the bar
the barbell straight
g above youry head ((B).
) From here, leap up onto a plyometrics with palms facing in (A). Back straight,
Return to tthee sttart under
Re ccontrol.
de co to box (B). Drop
b p down for the next rep.. drive your hipss forward
f d to
t stand
t d (B).
B
B
B
06/ BATTLE ROPES 07/ CLOSE-GRIP CHIN-UP 08/ MEDICINE BALL SL
SLAM
10 DOUBLE SLAMS 5 REPS 20 REPS
The power it takes to slam a rope is what Grab the bar with your palms facing With your knees slightly bent, hold a
Haskell needs to hand off opponents. toward you and a grip that is narrower medicine ball above your head with your
Take an end in each hand, arms extended than shoulder width (A). Pull up until arms extended (A). Bend forward at the
at your sides (A). Initiate the movement your head is above the bar (B). Slowly waist and use your core muscles to slam
by rapidly raisingg both arms to shoulder lower back to the start position. Only the ball about a foot in front of you (B).
level. As soon as the rope
p hits the floor
f once you’ve mastered your bodyweight Catch the ball on its way back up and
(B), whip it backk up
p into the
h air.. should you think about
out adding extra. repeat. Rest, then return to the bike.
A
B
A
A
MEN’S HEALTH 59
 TIME
WORDS BY MICHAEL JENNINGS / PHOTOGRAPHY BY JOBE LAWRENSON & PETER CROWTHER
MAXIMISING LIFE’S GREATEST LUXURY
04
WEEKS OF PUMPING
IRON TO AVOID AN
OFFICE BURNOUT
W
ith festive fun but a blurred
memory and summer
holidays not even on the
horizon, long days at work
in these most gloomy of months
can weigh heavy on your mind. You
don’t need to be told that a good
workout can help. Unfortunately,
when office deadlines catch up
with you, early starts, late finishes
and absent lunchbreaks leave
scant time for anything else.
Making space in your schedule for
the gym can seem hard to justify.
LIFT YOUR MENTAL
ENERGY AND TAKE
A LOAD OFF AT WORK
But if you really want to shift that
pile of paper and feel better about
your 9-5, a quick training session
has now officially been signed off.
Psychologists at the University
of New England in Australia found
that both strength training and
cardio negate the impact of stress
due to overwork. In their studies,
researchers asked volunteers to
train three times a week for 28 days,
with sessions lasting 30 minutes.
They found that cardio reduced
emotional exhaustion while weight
training increased participants’
sense of personal accomplishment.
Crucially, the half-hour workouts
were performed at high intensity –
a ‘low-impact’ stretching session
while you keep one eye on your
email notifications this is not. Swap
out time-sapping isolation moves
in favour of full-body circuits, and
trade ambles around the local park
for 5K time trials. You can consider
your risk of workplace burnout well
and truly doused. Go hard, go back
to work for a while, then go home.
 TIME

SWITCH GEARS ON
YOUR DAILY CARDIO
TO OIL YOUR ENGINE

30
MINUTES ON YOUR
BIKE TO REINFORCE
safe to say that cycling’s
assault on life’s uphill
climbs shows little sign of
slowing. But you don’t have
to bedeck yourself in Lycra to
keep up with the leader of the
cardio peloton. New research
shows a mere half-hour commute
YOUR HEART BY 18% is enough to score a big win for
your heart. In a study of 45,000

W
adults published by the American
e’ve long peddled the
Heart Association, those who
benefits of getting your
regularly cycled – to work or for
cardio fix on two wheels.
pleasure – had 11-18% fewer heart
Saddling up for a steady-
attacks during a 20-year period.
state workout spares your joints
Now that’s not to say you can’t
the impact of pounding pavement,
become the next big dog of Team
while taking the intensity up a gear
Sky, if that’s what cranks your
boosts your lower-body strength
drivetrain. But should your cycling
and power in the same way as a
habits be more domestique, you
squat session – and that’s not to
won’t get left behind in the chase
mention the mental lift provided
for cardiovascular glory.
by a weekend sportive. Whether
you’re going far or going hard, it’s

6 S S CO U

15
MINUTES TO BOOST
YOUR STRENGTH BY
WATCHING YOUTUBE
I
n the age of marginal gains,
athletes try everything to eke
out a meagre percentile of
improvement. They change
their pillows, sanitise their hands
and wear ever-tighter clothing to
steal a second on their rivals. For
the layman, it’s a lot of effort for
limited reward, when what you
really want is maximal return from
minimal outlay – which is why
a new study should prove more
than marginally interesting.
Researchers publishing in the
journal Hormones and Behaviour
measured subjects’ testosterone
after watching video clips. They
S CO U
TIME
SCREEN OUT YOUR
WEAKNESSES TO TAKE
YOUR PB OFF ‘PAUSE’
had men perform squat tests on
six occasions, 15 minutes after
watching either a supposedly-
funny scene from The Big Bang
Theory, a sad news story, an erotic
dance, athletes training or rugby
players acting aggressively.
While the testosterone surge
triggered by the training clips and
erotica had a positive impact on
strength, the aggressive video
significantly improved subjects’
three-rep max. All of which makes
a ‘big hit’ compilation before you
smash legs day an amateur hack
with elite benefits. Just hope there
isn’t a queue for the squat rack.
S 63
 TIME

IT’S EVERY INCH

THE PLAN YOU’VE
HUNGERED FOR

03 MONTHS TO CARVE
OFF FAT BY EATING
I
f Sunday be the day of cheats,
all praise the holy roast. After
a hard week of running, lifting,
plus the odd bit of work, you
deserve to lose sight of your body
goals in a thick sea of gravy. It’s
the sacred right of every British
man and we’re not in the business
of denying you that. In fact, we’re
about to go one better. Because
A SUNDAY ROAST a thick slice of the right joint can
trim extra fat from your midriff.
According to Chinese research,
the amino acid l-histidine cuts away
at body fat. In their study, obese
subjects who dosed up on the
nutrient shrunk their fat mass by
more than 2kg, while those taking
a placebo lost none. L-histidine
PHOTOGRAPHY: DAN MATTHEWS, GETTY | FOOD STYLING: MICHAELLA PENTUCCI

was found to aid insulin sensitivity,

thereby improving appetite control
and energy. Subjects who took
4g a day also shaved an inch from
their waists, without making any
other changes to their diet.
The richest natural source of
histidine? Lamb. More specifically,
a sumptuous loin. So, next Sunday,
rest assured that tearing into an
unctuous cut around the kitchen
table is far from a mortal sin. And
do have seconds, won’t you?

S CO U S 65
 p68 p74

p80 p86

THE NUTRITION
ISSUE
Hungry? Thought so. Pick up your epicurean
passport to healthy flavour (p68), learn the
unsweetened truth about Big Sugar (p74), enjoy
greasy feasts with virtuous chops (p80) and
finally get dished the dirty on ‘clean’ eating
(p86). Dinner is served
MENSHEALTH.CO.UK MEN’S HEALTH 67
 SPICE
WORLD Say
S y what
globalisation,
g i
our collective
h y
ll i palate.
nutritional
p l
ut t o al sc
you lik
iit’s
’ d
like about
b
done a llot ffor
Better still,
science confirms
e ce co fi s
il
a cosmopolitan
p appetite
pp makess
for a healthier
h l h body. b dy y Our jjourney y
iinto the
h international
i i l llarder,
d ,
then, is your
y passport
p p to a more e
prosperous
p p and d delectable
d l bl life
lif
WORD
WOORDS BY
BY ALE
L X HAARRRRIS
IS
PHOT
PH
PHOT
OTOG
OOGGRA
R PHHY BY LOU
OUIS
ISEE HA
H GG
GGER
ER
GUUUTTTER
GGUT DT
TER CCRREDI

6 8 MEN
68 N’SS HEA
EALT
LTHH
LT MEEN
M NSSHE
HEAL
AALLTHH.CCCOO.UUKK
 While the French construct their classics These new cuisines have brought with them
around a well-balanced mirepoix, modern a cornucopia of herbs, spices and condiments
British cuisine is built upon an altogether brimming with nutritional benefits not
different ingredient: diversity. In particular, commonly found in our roast beef dinners.
London is fast becoming the world capital As such, we’ve raided the kitchens of five
of multicultural cuisine, with more than 170 superlative international restaurants and
new restaurants opening last year alone. coerced their chefs to divulge the sustentative
Crucially, being glutted for choice needn’t secrets of their recipes. If variety is indeed the
result in your waistline begging for Brexit. spice of life, you’re going to need a bigger rack.

02

03 A DIET RICH
IN LEGUMES
such as Spanish
tolosa beans is
proven to decrease
your chances of
colorectal cancer

THE CAPSANTHIN 04
IN PAPRIKA
has been found
to significantly
increase levels
of beneficial HDL 05
cholesterol

01

01- FIRE POWER 02- CULTIVATED 03- NATIONAL 04- GROWING POWER 05- VIVA LA
SPAIN A single red powder
forms the basis of
FRAGRANCE
Saffron from the arid
INSURANCE
The tolosa bean is
To balance out hearty
dishes with fresher,
REVOLUCIÓN
Mohacho flavours

& GAIN
Nieves Barragán
Basque cooking.
“Paprika – or pimento
– is essential to
plateaus of Central
Spain provides colour
and aroma. “The La
a cornerstone of
Basque culture.
“These beans are
more fragrant notes,
Mohacho goes heavy
on another Spanish
dishes with peppery
arbequina olive oil.
“We only use this to
our dishes,” says Manchan variety is creamy with a thin staple: parsley. So enhance dishes, never
Mohacho, head chef at Mohacho. “We use the best in the world,” skin that disappears popular is the herb in to cook with,” she
London’s Barrafina tapas it in all of our stocks says Mohacho. “It adds in your mouth,” says Spain that butchers says. According to the
bars, is a Basque Country and marinades.” Try depth to everything Mohacho. “They’re give it away free. Journal of Nutrition,
it with calasparra from stews to rice.” the perfect addition Cultivate your own being liberal with olive
native who appreciates the quality
STYLING: ALEXANDER BREEZE

rice to bring a smoky It can also act as to a stew.” They’re taste for it and pack oil can stave off the
of produce on UK shores. The Soho sweetness to food. an antidepressant, also the perfect in 600% of your RDA “hallmarks of ageing”
branch is England’s only Michelin- It’s essential eating according to a study accompaniment to of bone-fortifying at a cellular level, so a
starred restaurant in which diners for you, too, with 1tsp review by the Iranian your gut bacteria, vitamin K (per 30g). good bottle is the best
queue for the privilege. packing 37% of your Journal of Basic which thrive on their long-term investment
RDA of vitamin A, Medical Sciences. high fibre content for your larder.
providing a boost for Eat and be happy. and immune-lifting
your joints and heart. properties.

MENSHEALTH.CO.UK MEN’S HEALTH 69

SPICE
WORLD
01
05
KOSHER
CLUB
If needed, one
glance at The
Palomar’s trophy
cabinet is proof
that Levantine food is finally
being taken seriously by
international foodies. Head
chef Tomer Amedi’s style
slaps you in the face with salt,
then cauterises the wound
with lemon and chilli. “I come
from a culture where food
is everything,” he says. “I’m
Jewish, so we have a lot of
holidays – they tried to kill us,
we survived, so let’s eat.”
70 MEN’S HEALTH
CHINESE
SUMAC IS YOUR
BEST FRIEND
in the fight
against diabetes,
MEDICINE
Real Sichuan food is hot – really hot. It
thanks to its
blood sugar- numbs the mouth with a tongue-tingling
stabilising power edge, and it’s this unfamiliar effect that is
the sine qua non of cooking from this area.
Without it, you’re either eating Chinese
03 04 food from a different region, or made by a
chef who doesn’t know his anise from his
peppercorns. Fortunately Sichuan native
Bing Fu, head chef at Soho’s renowned
Barshu, is a master of spice.
03- FLOWERED UP
“We frequently use
amomum as a flavour
01- RULE OF NUMB
enhancer,” says Fu.
Sichuan’s punch
“It’s of the ginger
comes from a tangle
family and related to
of spice, salt and
cardamom, but dried
sweet flavours. “This
with smoke for depth.”
balance defines
Use it in slow-cooked
Sichuan,” says Fu.
curries or stews. It
“The spice comes
won’t dominate the
from red chillies,
dish, but adds smoky
which are dried to
sweetness, unique
intensify them before
02 cooking. Then we
to Sichuan cooking.
Meanwhile its
add fragrant and
antispasmodic and
sweet red and green
antiseptic properties
peppercorns to
maintain gut health.
numb your lips and
mouth.” Unlike black 04- RAISE THE STEAKS
peppercorns, the What separates
red versions are Barshu from other
rich in metabolism- restaurants focused
balancing oils such on this region is
as limonene, linalool an investment in
01- SALT OF THE EARTH 03- UNREFINED 05- INTERNATIONAL and geraniol. produce. “We buy the
“Salt tends to be
misunderstood,” says
TASTES
For sweetness and
TREASURE
The use of cumin is 02- ROOT MANOEUVRES
best meats and the
best fish,” says Fu.
a common thread As a mainstay of “You should invest
Amedi. “Used correctly sourness, Amedi
running throughout traditional Chinese in all of your cooking.
it magnifies everything adds pomegranate
the Levantine regions. medicine and Sichuan Instead of cheap cuts
else on your plate. molasses to dishes as
“It covers a huge dishes, ginger of beef, use fillet. If
I use kosher salt – it a meat glaze. Not only
area, from Morocco is brimming with
contains less iodine is it rather more exotic you’re cooking with
to Turkey and antibacterial and fish, find good quality
and has more texture.” than sprinkling a
everywhere in digestion-boosting sea bass. You’ll be
Salt’s bad rep at the teaspoon of Tate &
between,” says Amedi. benefits. Along with amazed at the
nutritionist’s table is Lyle, it’s packed with
“You can wiggle garlic it doubles as difference it makes
unfair: your body will folate and vitamin C,
an anti-inflammatory
put it to work after a so you’re essentially between different to the final dish.”
cuisines with this to further benefit
gruelling session – be marinating your meat
one spice, from your stomach. Which 05- SERVICE CHARGE
that at the squat rack in Berocca. “Use it in
tagines to kebabs.” perhaps goes some Finally, and perhaps
or on the sauce. an oxtail stew or as a
It also happens to be way to breaking the the most distinct
base for a vinaigrette
02- SUMAC DOWN revered throughout old stereotypes about component in true
– it’s that versatile,”
You can be generous the world in helping our British take on Sichuan cuisine, red
says Amedi.
with sumac as well, with blood sugar Chinese food and its fragrant oil is added
effect on your innards.
another Levantine 04- COMPLEMENTARY control and cancer to most dishes. This is
staple. “Use it instead ARRANGEMENTS prevention. Your local Jade a reduction made from
of lemon,” says Amedi. Garden this ain’t. stewing anise, bay
A Middle Eastern
“It has a zestiness blend of sesame seeds, leaf, amomum, spring
that lingers and gives herbs and salt, Za’atar onion, fennel, ginger
dishes an extra depth gives food an aromatic and chilli that you can
of flavour.” Sumac edge. “For the perfect cook up at home and
comes out on top for side dish, serve it on store. “For cold dishes,
antioxidant capacity, houmous,” says Amedi. we pour the oil on for
too, beating headline- With studies showing fragrance,” says Fu.
grabbing turmeric it can protect DNA “But we also add it
into submission. from disrepair, the to stir fries to give
doc will be as pleased it an extra kick just
as your dinner guests. before plating up.”
 ROOT GINGER
is your number
one ally in the
fight against
prostate cancer 01

02

04

03

05

STAR ANISE
is effective
at combating
70 different
strains of
drug-resistant
bacteria

S CO U S
 THE LAURIC ACID
found in coconut
kills multiple
strains of
harmful bacteria

04

02

03
05

01

LOADED WITH CALCIUM,

fermented shrimp
paste has been proven
to rejuvenate your
teeth’s enamel

S S CO U
 SPICE
WORLD

01- CANNED HEAT 03- GREENER 05- STICKING POINTS

SIAMESE EASTERN Harissa – a spicy
Tunisian paste of
PASTURES
“I love Middle Eastern
“For sweetness we
use date syrup,” says

DREAMS PROMISE
It’s hard to put
roasted serrano
peppers and chillies
– features heavily at
salads,” says Katz.
“Instead of rocket
or baby gem, we
Katz. “It’s a sugar
alternative popular
in the Middle East, but
Authentic Thai food, just like Berber & Q. “It’s so use parsley, dill with a much deeper
a finger on the versatile,” enthuses and coriander for flavour. Use it in your
legit Cantonese and genuine
cuisine at east Katz. “You can add it a punchier flavour.” meat juice reductions
Indian, has traditionally been
London’s Berber to chicken, lamb, pork, These tiny greens to add something
under-represented on these even gravy. It makes pack immune system- unexpected to the
& Q, borrowing as it does
shores. But all critics agree that Andy everything taste boosting vitamins mix.” Gratifyingly, it’s
from Turkish ocakbasi grills, amazing.” If you can C and K in vastly not as nutritionally
Oliver’s Som Saa in Spitalfields is the
Moroccan spice blends and stand the heat you’ll superior amounts to shallow as table
real deal. Having spent time working at
Persian staples, all distilled also reap its potent watery salad leaves. sucrose either, with
the renowned Bo.Lan in Bangkok, Oliver anti-inflammatory a moderate serving
through the vision of barbecue
learned to coax the best out of every effects, with just one 04- CLOVES delivering a healthy
fetishist and chef-owner Josh spoon numbing joint OF FLAVOUR dose of potassium.
component. It’s this approach that
Katz, who makes no secret of pain (and your tongue). “Garlic goes in Call it a sweet post-
has become the cornerstone of his
his love for the meat-smoking everything we do for training pick-me-up.
revered take on regional Thai dishes. 02- SEEDS OF CHANGE depth of flavour,” says
pits of New York. “Brits
A mainstay of Middle Katz. “And I mean
01- BASE INSTINCTS 03- UPPER HUSK don’t have the national food Eastern dishes from everything. You’d
A holy trinity forms Spice is balanced identity you find elsewhere,” Lebanon to Bulgaria, be surprised how
the base of most Thai by the sweetness says Katz. “But that’s what tahini is a paste uncommon garlic is in
dishes. “We love white of coconut cream in makes us more appreciative made from toasted British cooking.” Not
pepper, coriander Thai cooking. “Get the sesame seeds. only will it add depth
root and garlic,” says meat from a coconut of international cuisines.” and hum to stews and
Naturally, it’s packed
Oliver. “Pound them shell, then blitz it with with fibre, plus iron roasted meats, this
down and you’ll hot water. Squeeze it and magnesium pungent bulb acts
have an instant Thai into a bowl through to regulate body fat as an anticoagulant,
DATE SYRUP INHIBITS
aroma.” The result is a muslin cloth and and speed recovery. improving blood flow growth of bad
a base that packs a the cream will rise to “I mix it with a little to reduce your risk of bacteria faster than
hefty, piquant punch. the top.” The effort water, lemon and heart disease, says manuka honey, says
Often overlooked in is worth it: canned garlic to make a sauce the journal American the Society for
Western cooking, versions contain that goes with any Family Physician. General Microbiology
coriander root has xanthan gum, a dish from meat to
been proven to stabiliser linked to fish,” says Katz.
reduce inflammation intestinal problems.
– useful considering
how spicy things are 04- HOME BREW
about to get. “Fermented fish is
essential to Thai 05
02- DRY HEAT cooking,” says Oliver.
“It’s important to “Fish sauce and
leave Western ways shrimp paste give
at the door when Thai food its umami 01
cooking Thai,” says flavour and add depth.
Oliver. “Rather than A little goes a long
buying dried flakes, way.” Ask your local
dry-roast chillies in Asian grocer for
a frying pan – some Nam Pla and use it in
small spicy ones curries, marinades
and big, smoky ones and fried dishes. If
– until darkened, you need to hold your
then blitz into a nose, just remember 04
powder. The flavour each tablespoon
is incredible.” packs 2g of protein.
According to the
American Journal 05- JAM PACKED
of Clinical Nutrition To elevate anything
the heat is more than from salads to soups,
enough to scorch Oliver recommends
through your risk Nam Prik Pao. “It’s
of type 2 diabetes. Thai chilli jam: a dark,
Keep that bottle of smoky, slightly sweet
Chang handy. and spicy paste
that injects a massive
hit of flavour into
whatever you’re 02
cooking. It’s even
good on your boiled
eggs.” The garlic,
chilli and shallots the
recipe traditionally 03
calls for make
PROTEIN-RICH TAHINI
this your one-stop boasts all nine essential
early morning amino acids, according
immunity-booster. to data from the USDA

MEN’S HEALTH 73
 THE
GREAT
WORDS BY OLIVER THRING - PHOTOGRAPHY BY JOBE LAWRENSON

SUGAR
SWINDLE
For more than 50 years we’ve been sold the lie that fat, not
sugar, is the greatest risk to our longevity. Amid seismic
revelations that the sugar industry has had its sticky fingers
in decades of scientific research, MH asks what the biggest
deceit in nutritional history means for our nation’s health
74 MEN’S HEALTH
 THE IMPLICATIONS OF
YOUR SWEET TREAT HAVE
BEEN SUGARCOATED
BY PRIVATE FUNDING
ONE
MORNING
IN MAY
1994,
an anti-smoking campaigner named
Stanton Glantz received a strange
delivery. Sent by a ‘Mr Butts’ to his office
at the University of California, the boxes
contained 4000 pages of confidential
documents that laid bare how the tobacco
industry had for decades suppressed
research proving cigarettes were deadly.
A national scandal ensued and so-called
Big Tobacco’s rep never fully recovered
from the revelations of what came to be
known as ‘The Cigarette Papers’.
Today, the sugar industry – Big
Sugar, if you will – is having a similar
moment. Cristin Kearns, a doctoral
research student working out of the
same university as Glantz, has spent
years collating thousands of pages
of documents on its dealings. The
resulting ‘Sugar Papers’, published in
the Journal of the American Medical
Association in September 2016 and
reported on worldwide, expose
how a powerful industry with close
government connections spent years
denying mounting evidence that its
main product
is – undeniably,
inarguably – toxic
“Global sugar
to humans. consumption
In devastating
detail, the papers
has tripled in the
reveal how a past 50 years”
trade body called
the Sugar Association began, from
the early ’60s, to fund “research and
information and legislative programs”
that would encourage the public to
consume more sugar. The sticking point
was a 1967 review published in the New
England Journal of Medicine that argued
definitively that it was high cholesterol
and fat – not sugar – that were putting
our health at risk of everything from
76 MEN’S HEALTH
cardiovascular disease to stroke. Not only
did the review ignore strong evidence
implicating sugar as another cause, it
failed to disclose who had paid for the
research. In a single paper we were sold
the beginnings of a deception that would
influence our eating habits and line the
pockets of Big Sugar for decades to come.
SWEETENING THE DEAL
The Sugar Papers are the latest and most
damning aspect of a growing body of
research proving that a conglomerate
of some of the largest sugar producers
in America has spent years soliciting research in their favour sounds like a
governments and muddying scientific conspiracy, but we know for a fact that it
waters by funding its own studies. It has happened, and continues to happen.”
has used every legal loophole it can The nutritional fallout of the 1967
find to promote its own ends, and to New England Journal of Medicine paper,
great success. Worldwide, sugar and others that followed, is still being
consumption has tripled in
the past 50 years. At the same
felt today. For instance, although it
does contain some advice on sugar, the
time, obesity rates in the UK are majority of Public Health England’s
expected to include 60% of men
by 2050. Meanwhile, the charity
nutritional directions still encourage us to
“choose lean cuts” of meat and to restrict
Diabetes UK reports that 10% fat. A growing number of nutritionists
of the NHS’s budget – more than and doctors believe this advice is flawed.
£11bn a year and predicted to rise to £17bn In 1993 the largest study of its kind was
by 2035 – is now spent on treating type commissioned to determine, as most
2 diabetes, the complications of which people then believed, that a low-fat
can include blindness, limb amputation, diet is healthy. When the data came in,
kidney failure, heart attack and stroke. the lead researcher admitted he was
There is nothing sweet about this tale. “scratching his head” at the results, which
Marion Nestle, professor of nutrition, showed that people on a low-fat diet
food studies and public health at New were no less likely to die of heart disease
York University, is outraged by the or cancer than those on a high-fat diet.
revelations: “You never see examples of “Official advice focuses on a moderate
corruption this blatant. Food companies
deliberately setting out to manipulate
MENSHEALTH.CO.UK
 THE
GREAT
SUGAR
SWINDLE
evidence to support his claim[s]”. Despite
writing Pure, White and Deadly – a 1972
bestseller that claimed over-consumption
of sugar was killing humans – Yudkin
found himself dropped from scientific
conferences. He died In 1995, his
contributions largely forgotten.
Between 1975 and 1980 the Sugar
Research Foundation spent more
than $2m in today’s money on real
propaganda that was designed, as its
internal memos explain, “to maintain
research as a main prop of the industry’s
defence”. Incredibly, representatives
from companies such as Coca-Cola
would vet any proposed study before it
was conducted. Big Sugar’s influence
continued when, in the ’70s, the Sugar
Association established the Food &
Nutrition Advisory Council. Its most
influential member was Frederick Stare –
founder and chairman of the department
of nutrition at the Harvard School of
Public Health – who recommended
putting sugar in your coffee “three or
four times a day” and called Coca-Cola
“a healthy between-meals snack”. By
SUGAR IS A MORE
LETHAL DOSE THAN the early ’70s Stare was testifying before
DAILY INDULGENCE Congress that sugar was healthy, while
accepting funding from Coca-Cola,
Kellogg’s, Nestlé, General Foods and
the Sugar Association itself. A brief

REFINED awareness of tooth decay aside, on

both sides of the Atlantic sugar was let
STRENGTH off the nutritional hook and the finger
pointed at other culprits. Milk, meat
“The one time sugar HIT! MISS! HIT! MISS! and egg farmers suffered, but producers
can be useful is after HARIBO HONEY GLUCOSE GELS ISOTONIC DRINKS of the confectionery bars whose sales
intense exercise,” Glucose is the Fructose is difficult In most cases we Unless you’ve been subsequently exploded enjoyed a bonanza.
says Plowman. “Eat best form of sugar, for the liver to have plenty of fat running for over an
it then and you’ll and it’s what our
muscles burn during
process and after
a certain point it
to metabolise into
energy, but it isn’t
hour, stick to protein
shakes. You can
REFINED TASTES
open up the muscles a workout, meaning turns into fat, as the most effective rehydrate from Today, perceptions of sugar are changing,
to absorb protein, they’re ready to well as dampening way during aerobic shorter sessions but glacially so. Until last year, the UK
creatine and re-absorb it like the metabolism. workouts. Glucose by sipping water to government’s Eatwell Guide included
carnitine.” Here’s a sponge. For best Basically, you’ll is a better fuel, but avoid the hidden a red can of cola, suggesting sugary fizzy
results, opt for have to hit the gym we can only store so sugars on top of
what to pack for the Tangfastics – maybe all over again. much, so give yourself those in your shake. drinks could form part of a healthy diet.
gym and what not a sharer bag. a top up mid-run. “There is so much wrong with this I hardly
to leave at home know where to start,” says Zoe Harcombe,
who has a PhD in public health nutrition
and has spent 20 years examining the
fat diet,” says a spokesperson from PHE. began paying a dietary scientist named causes of obesity. “The government says
“Unsaturated fats help lower cholesterol, Ancel Keys. Keys rapidly became the 68% of our calories should come from
but it is the ones in cream, butter and noisiest proponent of the hypothesis that starchy foods – the things that make us
fatty cuts of meat we need to watch out saturated fat caused heart disease. His fat. And junk food, they say, should make
for.” To declare outright that sugar is professional adversary was the British up almost 10% of daily calories. I’d argue
the enemy of good health, the same nutritionist John Yudkin, who by 1957 it should be none at all.”
spokesperson said, would be “unhelpful”. had begun to question the notion that “Put simply, sugar wreaks havoc on the
As author Gary Taubes explains in saturated fat was the primary cause body,” says Matt Plowman of Cardiff Sports
The Case Against Sugar, our nutrition of cardiovascular disease. Through Nutrition. “As well as being addictive,
has been under the influence since at the ’50s and beyond, Keys attacked sugar dampens your immune system,
least early 1944 when the sugar industry Yudkin’s low-carb recommendations as
propaganda insisting the other man had
“no theoretical basis or experimental

MENSHEALTH.CO.UK MEN’S HEALTH 77

making it harder to fight off viruses,
leaving you less inclined to exercise
and more likely to become obese. People
don’t realise type 2 diabetes is a killer.”
How on earth, then, could a cola can
– along with biscuits and chocolate bars –
find a place on UK government-approved
models for healthy eating? The answer,
many argue, is lobbying. In 2015, the
British Medical Journal exposed what it
called a “web of influence” spun by sugar
and other large food companies seeking
to shape policy. The government’s leading
adviser on obesity and chair of the Public
Health Responsibility Deal, Professor
Susan Jebb, was forced to deny that her
independence had been compromised,
despite being one of several scientists
who have received a reputed £1.4m from
companies including Coca-Cola and Mars.
“I call it the Irresponsibility Deal,”
says Harcombe. “It is ridiculous that
Jebb can continue as the government’s
obesity tsar while her
department draws
funding from fake
“We have been
food. The industry conditioned into
plainly has no
interest in solving
thinking that fat
the obesity crisis: is the enemy”
its job is to return
money to its shareholders. Any scientist
advising the government for dietary
recommendations should be banned from
taking money from Big Food.”
Naturally, the sugar industry itself
does not see the harm in this. A common
line of defence is that it is not what we
eat that affects our health, but our overall
calorie consumption. A ‘calories in versus
calories out’ model of eating, it is often
argued, would not only help us maintain
a healthy weight, but make for happier
and healthier individuals. As recently as
2015 Coca-Cola had been funding studies
that sought to claim “energy balance” (ie
calorie input and expenditure) is more
important than the kind of foods we eat.
Steven Blair, a nutritional scientist
and the vice president of the Coca-Cola-
funded Energy Balance Network has said:
“Most of the focus in the popular media
and in the scientific press is [on] blaming
fast food, sugary drinks and so on. And
there’s really virtually no compelling
evidence that this is, in fact, the cause.”
The conspiracy, it is implied, lies at the
feet of the media.
Meanwhile, the Sugar Association
claims that, “per capita consumption
of added sugars has declined by 15%
since 1999,” and goes on to add that,
“calories from fats and grains have
increased by five times as much as
78 MEN’S HEALTH
those from added sugars. The cause and
solution to obesity is complicated and
the role that diet plays certainly isn’t as
simple as focusing on one ingredient.”
Harcombe refutes this. “It’s simply
not true. Sugar bought from packets in ADVICE ON FATS HAS COME
supermarkets may be declining, but FULL CIRCLE, BUT SUGAR
overall sugar consumption continues IS LEFT IN THE DARK AGES
to rise, thanks to hidden sugars in ready
meals and other processed foods.”
“We have been conditioned for years
into thinking that fat is the enemy,”
adds Plowman, suggesting that the
truth is more insidious. “Brands like
Diet Coke market themselves as the
‘healthy’ alternative but they, and
big supermarkets, have been preying
on society’s ignorance for years. For
instance, many mothers buy the leading
children’s yoghurts
– but a tiny pot
contains 12g of
sugar. Likewise,
a majority of
people still
subscribe to the
notion that fruit
juice is healthy, but a glass of orange
juice holds 21g of sugar.”
THE SWEET SPOT
In a statement responding to the
Sugar Papers, the Sugar Association
admitted that the industry “should have
exercised greater transparency in all of
its research activities”, while insisting
that sugar “does not have a unique
role in heart disease”. According to the
WHO, cardiovascular disease accounts
for almost a third of all mortalities. Any
public recommendation that could
delay or prevent heart disease in large
groups of people could naturally have
enormous benefits. Similarly, failing to Speaking to Men’s Health, a PHE
offer the best advice could lead millions spokesperson echoes the idea that
into an early grave. The need for “greater pinning the blame for our collective
transparency” could not be higher. health issues on a single ingredient is
Working with the government and both unfair and unhelpful. The focus
several food and drinks companies, Public should instead be on maintaining
Health England aims to remove 20% of a healthy, balanced diet – including the
the sugar in the food chain by 2020. Most occasional bar of chocolate. But many
large food companies, a spokesperson see this as pussyfooting: whereas, for
said, are “more than happy” to sign up. instance, certain types of fat can be as
In an anomalous move, drinks – both of beneficial as others can be harmful,
the fruit juice and soft variety – will not there is no evidence to suggest sugar
fall under the guidelines. The hope is that has any substantial benefit. Meanwhile,
George Osborne’s ‘Sugar Tax’ will regulate mountains of studies prove its damaging
this sector when it comes in 2018, by effect on our bodies. So would a stronger,
adding an extra 8p to every can the £46bn focused campaign on the dangers of sugar
Coca-Cola company and its competitors be effective? “Education is important,
import. Fruit juices, however, will not be
covered by the tax, or the PHE initiative.
S CO U
 THE
GREAT
SUGAR
KNOW YOUR ENEMY SWINDLE
Not sure where to draw the line
between fats and sugar? We’ll let
the figures do the talking but it’s not the solution,” says the PHE
spokesperson. “We live in an obesogenic
SUGAR FAT environment. Sugar is cheap and
accessible, so [the focus should be on]
CALORIES PER GRAM
tackling our environment and making
4 9 sure healthy options are available.”
Plowman disagrees. “Becoming
PERFORMANCE educated about – and taking responsibility
90g of sugar per Basing 44% of for – our nutrition is the only way to
hour optimises your diet on fat improve our health,” he says. “Ultimately
your sporting will not only enable it comes down to making a choice to
performance in you to run farther,
exercise lasting but you’ll recover be healthier. We all know sugar is bad,
over 2.5 hours faster too and once there is less of a demand for
(Uni of Bath) (Uni at Buffalo) sugary foods as a result of us properly
understanding their impact, there won’t
HEART HEALTH
be the same scope for the industry to

2X 72
Scoring 25% of The number of
continue in the same vein.”
On its Good Food website, the NHS has
this to say on the topic: “In recent years,
your kcal from studies in a British the popular media has turned the debate
sugar doubles your Heart Foundation about the causes of major public health
risk of death from review which
heart disease found no link issues such as heart disease, diabetes and
versus eating 10% between sat fat obesity into something of a ‘fat versus
or less (Harvard) and heart disease sugar’ dogfight.” But with mortality
rates continuing to rise and experts such
BRAINPOWER
as Harcombe concerned that treating
A 2015 study Just 40ml of diabetes could bankrupt the NHS, a fight
by Washington ketone-rich
against sugar is exactly what is needed.
Uni School of fat can sharpen
Medicine found a brain function,
strong link according to THE HONEY TRAP
between high the journal The Sugar Papers revelation is just the
blood sugar and Neurobiology
first step in combating ongoing industry
Alzheimer’s of Aging
corruption. In 2015 the New York Times
LIBIDO reported that studies funded by Coca-
Sugar has not Fats from olives, Cola, Pepsi Co and other large soft drinks
only been linked avocados and fish producers were five times more likely
to depression, it boost production to find no link between sugary drinks
also exacerbates of testosterone, and weight gain than studies whose
cortisol levels, raising sex drive
authors reported no financial conflicts.
affecting your (American Heart
bedroom activity Association) Meanwhile, last July the Corporate Europe
Observatory watchdog calculated that the
key companies behind sugary food and
drinks spend a combined £18m annually
on aggressive lobbying in the EU.
Katherine Ainger, who co-authored
the CEO report, says this: “Sound
scientific advice is being sidelined by
the millions of pounds backing the sugar
lobby. In its dishonesty and its disregard
for people’s health, the food and drink
industry rivals the tactics we’ve seen
from the tobacco lobby for decades.”
It’s perhaps this disregard for your
health that is the most cutting aspect
of the Big Food wheeze. When neither
your doctor nor your government – not
least big business – can be relied upon,
then more than ever it is imperative
to remind people that, ultimately, the
power lies in the hands of the educated
consumer. And that means you.

S CO U MEN’S HEALTH 79
 WORDS BY TOM WARD - PHOTOGRAPHY BY SUN LEE

From mega burgers to microgreens, karaage chicken to kalette

crisps, never has there been such a dichotomy in what we eat.
But separating food into vessels for vice and virtue serves
no one, especially when you can have a portion of both. This,
GUTTE CCREDIT

gentlemen, is our guide to clean eating for dirty appetites

GUTTER

8 MEN’S HEALTH
80 M S
MENSHEALTH.CO.UK
CO K
 WASABOI OTED
-R
HAS DEEMPMATION-
INFL A G EFFEC T S
FIGHTIN TO IT S
THANKXSIDANT S
AN T IO
GUTTER
G CCREDIT

M S
MENSHEALTH.CO.UK
CO K MEEN’
M N’S HE
HEALTH 81
 DIRTY
BUT CLEAN
Food, like fashion, is susceptible to trends.
Taste is subjective; it’s at the mercy of vagary
and whim. But what about nourishment? You
might think that nutrition – it being a science,
and therefore by definition objective – would
be impervious to impulse. Yet in 2017, ‘eating
clean’ remains as on trend as Yeezy Boosts.
Consequently, these are confusing times to
be a foodie with a vested interest in his health.
Never before has there been so much choice
between food that hardens arteries on sight
and so-called ‘clean’ fare that even the most
yielding Instagram filter can’t make toothsome.
While tenderstem broccoli sales are up 25%,
the most-watched programme on television is
sugar-laced GBBO. Which raises the question:
whatever happened to the middle ground?
Now, if the strain of this argument feels like
it’s headed toward a sensible conclusion that
moderation is key, fear not. We have tasked
nutritionist Rhiannon Lambert (rhitrition.com)
and a team of chefs to come up with recipes
that deliver on both gluttonous desire and
nutritional benefit. And as anyone who
has ever sunk their teeth into a hot dog on
legitimate health grounds can attest, these
guys have more than met the challenge. We
think these meals are worthy of their own
hashtag: #dirtybutclean. Each will satisfy base
instincts as keenly as it mitigates alimentary
fallout. Go on. Have your cake and eat it.

RECOVERY FRIED WASABI CHICKEN KARAAGE

RUBDOWN
By Michael Reid, group executive chef at M Victoria St

INGREDIENTS METHOD and rolled oats

Post-gym pig-outs 01 Get ahead of together. Once you’ve
will get you back to THE CHICKEN the game by mixing made enough of
the starting line Dark soy sauce, 50ml 200ml water, soy a mess, remove the
sauce and sea salt in chicken thighs from
faster than forgoing Sea salt, 1tbsp
the brine, rinse and
a large container. Add
training altogether. Chicken legs, 2 the chicken legs, coat with buttermilk
But while yet another White rice flour, 60g massage slightly, then – rich in bone-
protein shake will Rolled oats, 60g cover and leave in building calcium,
the fridge overnight. phosphorous and
leave a hole no Buttermilk, 150ml riboflavin – before
02 Post workout –
amount of sweet and approximately patting on your oats.
potato can fill, with THE COATING
30 minutes before 04 Deep fry your
48% of your protein Smoked paprika, 1tbsp tasting – combine chicken legs for five
RDA, our gourmet Onion salt, 2tsp the spices in a sauté minutes, then drain
pan over a medium and coat with the
chicken will give your Sea salt, 1tsp combined spice mix.
heat, toasting for
recovery the leg-up Chilli powder, 1tsp five minutes or until Serve with a generous
it’s long been lacking. Cumin, 1tsp aromatic. While the dollop of wasabi
spices cool, mix the mayo to burn off
Ground ginger, 1tsp
mayo and wasabi fatigue and fire up
Oregano, 1tsp and set aside. your recovery.
Turmeric, ½tsp 03 Now the fun part.
Roll up your sleeves
THE WASABI MAYO and get stuck in,
Mayonnaise, 100g mixing the rice flour
Wasabi, 1tsp, grated

82 MEN’S HEALTH
 SEND MISO & CHIPOTLE AUBERGINE TACO DE R
MISO POEWNTED
M
SIESTAS
By Neil Rankin, head chef at Temper IS F E R
I MOLD,
WITH KOTOJ REDUCE
METHOD KNOWNR RISK OF
SOUTH
Ginger paste, 5g chop it into small
01 Start by mixing strips and mix in YOU S SION
Garlic paste, 5g
the flour with 110ml with the sauce. DE P RE
A dirty lunch needn’t mean Brown sugar, 1tsp of boiling water, 03 Mash a little
a toss-up between the chippy A lime, juiced adding salt to form avocado into the
a dough. Divide this middle of each tortilla
and your nearest sauce- THE FILLING into five portions and with a fork, add some
saturated meat shack. This An aubergine flatten with a heavy aubergine, then top
cognition-firing taco ladles saucepan, making with a small amount
An avocado disks 2mm thick. Cook of the radish, spring
on ingredients engineered
Radishes, 3, sliced on a high heat for onion, chilli, tomato,
to boost mental performance a minute each side, and a squeeze of lime.
A spring onion, sliced
when a loco workload has without oil, then set 04 Finish with nori
A red chilli, sliced
you longing for escape. aside and keep warm. flakes for a hit of
A vine tomato, cubed 02 Mix the sauce cobalamin – a vitamin
INGREDIENTS A lime, juiced ingredients in a bowl. essential to brain
Nori sheet, crushed Next, pretend you do function – and
THE SHELL this sort of thing all a sprinkle of red
Korean red pepper the time as you grill pepper powder
Masa harina flour, 50g
powder, 1tbsp the aubergine on to help you cut
THE SAUCE a high heat until through mental fog
blackened (two without having to
White miso, 50g
minutes each side leave the country.
Chipotle en adobo, 50g should do it), then

SRIRACHES
A ROOT FOR THE METHOD
01 To prep a perfect
STABILIS
UNDERDOG
pickle, dissolve the
UG A R
BLOOD SS AS AN
sugar in boiling water
N D A C T with the white wine
A R AN T T O
E XPEC THO COLDS
Far from tasteless game-day vinegar then pour
BANIS fodder, done properly, the humble it over the root veg
and set aside to cool.
hot dog forms the perfect base for 02 Alright, we’re
a pre-emptive immunity strike. not expecting you to
The secret weapon is the Asian- count out exactly 30
inspired pickle, brimming with peanuts. Let’s call it
a generous handful.
blood-clot zapping vit K, plus
Either way, whack the
enough sporting probiotics to oven on 200°C and
turn the tide of any match. toast for five minutes.
Once they’re cool,
stick them in a blender
SRIRACHA PEANUT and blitz until they’re
PICKLE DOG roughly half the size.
03 Combine the
By Sandia Chang, mayonnaise with the
co-founder of Bubbledogs Sriracha sauce. That’s
pretty much it for the
dressing, so let your
INGREDIENTS dogs brown under
THE DOG the grill for around
10 minutes. When it
Peanuts, 30 comes to sausages,
Mayonnaise, 2tbsp accept no substitutes;
Sriracha sauce, 1tsp these Heck sausages
contain 67% more
Heck pork sausage, 2 pork than most food
Organic Ezekiel van dogs of the day.
bread rolls, 2 04 To serve, lay the
sausage in the bun
THE PICKLE and top with Sriracha
mayo. Sprinkle on the
Caster sugar, 30g
peanuts then add the
White wine vinegar, strained pickle for an
100ml immunity-invigorating
Mooli, 30g, sliced wiener that really
cuts the mustard.
Carrot, 30g, sliced
Cucumber, 30g, sliced
Red chilli, 10g, sliced

MEN’S HEALTH 83
DIRTY
BUT CLEAN
SURF &
TURF OUT
SICK DAYS
Vigorous gym work and long
office hours mean training flu
is always just a germ-laden
dumbbell away. If you’re on
the ropes, it’s best to reach
for immunity-galvanising
mouthfuls with a knockout
flavour profile to match.
Something like this East-
meets-West double stack.
8 MEN’S
84 MEN
N’SS HHEALTH
EALTHH
EA
FIERY ASIAN DOUBLE STACKED CHICKEN & PRAWN BURGER
By Emma Clarkszabo, head chef at Badger & Co
INGREDIENTS THE BURGER METHOD
01 Muster your ingredients in a large a tbsp of olive oil
ASIAN SLAW Minced chicken, 350g bowl, and combine by in a large pan and fry
energy reserves to
Chilli powder, 1tsp combine the Asian hand, adding salt to the patties until crisp
Bok choi, 100g,
Cumin, ½tsp ’slaw ingredients, taste. Separate into (about five minutes).
finely sliced four equal parts and Serve in the baps,
Onion powder, ½tsp then set the dish
Sesame seed oil, 1tsp aside for a couple of craft your patties. topping two patties
Wholemeal buns, 2 hours while you catch 03 When that’s done, with the prawns,
Soy sauce, 1tbsp
King prawns, 4, peeled up on work emails/ combine the guac a slathering of guac
Rice vinegar, 2tbsp
ingredients in a bowl. and a heap of ’slaw.
your sofa-bound
Spring onion, 50g, FIERY GUACAMOLE boxset binge. Don’t hold back on Give yourself a pat
finely sliced Avocados, 2, mashed 02 Now the good bit. the jalapeños. on the back as you
Carrots, 50g, Barring the buns 04 Fry the prawns ride the wave of
Lime juice, 3tsp (full of immune wellness all the way
and the prawns, stick
finely sliced A jalapeño, diced all of the burger system-tuning zinc) back to the office.
Chillies, 25g, Coriander, handful until crisp and remove
finely sliced from the pan. Heat
Garlic, 3 cloves
O S’
JAL APEÑBINDS
A IC IN
CAP S UR PAIN
TO YO S TO TAKE
R
RECEP TTOING OUT OF
THE S AILMENT S
Y O UR
GUTTER
GU CCREDIT
MENS
ME NSHE
SHE
HEAL
ALTH
THH.C
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 S UM AC S
CONTAIN
ASEIN,
ALPHA-CBOOSTING
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THE A INERAL S
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STUFFED
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SPECIAL
If, like The Rock, pizza is
your cheat day indulgence of
choice, this bulk-up offering –
packed with enough protein
to pad out even the most
mountainous of men – is a
virtuous but delicious gift
CCREDIT NICO GHIRLANDO
from us to you. Simply put,
this pizza is the GOAT.
FOOD STYLING:
GGUTTER
MENSHEALTH.CO.UK
GOAT SHOULDER, SAVOY CABBAGE AND SUMAC PIZZA
By Ry Jessup, head chef at Homeslice Pizza
INGREDIENTS THE YOGHURT METHOD
01 In a bowl, add of water and the veg 12in bases. Brush olive
Yoghurt, 245g
THE DOUGH 550ml of water to the at 160°C for three oil over the surface,
Sumac, 1tsp dry bread ingredients hours. Cool, then tear leaving a 1cm ring
Strong bread flour, 1kg
Extra virgin olive and combine until it from the bone. around the edge. Add
Table salt, 1tsp 03 Combining the cabbage, goat
oil, 1tbsp you’re looking at
Fresh yeast, 1tsp something resembling the sumac yoghurt and mozzarella (for
Honey, 1tsp dough. Remove from shouldn’t provide any a further 15% of your
THE GOAT
Sea salt, 1tsp the bowl and knead for problems, so thinly protein RDA) then
Goat shoulder, 1kg 10 minutes, then set slice your cabbage bung in a 260°C oven
THE TOPPINGS as you wait for the for five minutes. Serve
Rosemary, 3 sprigs aside for four hours
A cabbage until doubled in size. dough to do its thing. with the yoghurt for
Red onions, 2
02 Meanwhile, rub 04 Roll the dough a pizza that leaves
Carrots, 2 Mozzarella, 100g, sliced into two 3mm thick, your Domino’s
the goat with salt,
Celery, 3 sticks pepper and rosemary, delivery out in the
Bay leaves, 4 then roast with a litre cold. No kidding.
MEN’S HEALTH 85
IT TAKES A SHARP EYE
TO DISCERN PROVEN
FACTS FROM SPURIOUS
PSEUDO-SCIENCE
 THE
WELLNESS
DELUSION
Recent yyears have seen clean
livingg transformed from a
valiant ppursuit of fitness
and verdure to a symbol
y of
online currency y and modish
statement of intent. For
wellness aficionados, g green
is the new black. But what,
if anything,
y g does it have to
do with your good health?
WORDS BY DAN MASOLIVER
PHOTOGRAPHY BY ROWAN FEE
GUTTER CREDIT

MENSHEALTH.CO.UK MEN’S HEALTH 87

 up to £25-a-session boutique classes or
guzzling green juices. And they do it all
with a kind of quasi-religious fervour unqualified entrepreneurs for crucial
strangely absent when body goals were guidance on health issues. For all the
as modest as, say, losing a bit of weight, guileless smiles and woolly pontificating,
s I turn the crank handle or packing on some muscle. there is a welling voice of resentment
of my brand new spiralizer, Not everyone is so zealous in his that wellness might be sick to its core.
wholesome strings of or her belief, however. Many experts
organic courgette tumble question the scientific basis for the MAKING THE CUT
pleasingly and lustrously ‘clean’ ideal that underpins the wellness Aside from the book deals, magazine
onto my plate. It is the phenomenon. More still wonder quite shoots and Hefe filters, perhaps the
familiar tableau of what has happened when society flocks wellness blogger’s most significant
a million Instagram toward a group of young, photogenic, contribution to our current relationship
posts. In her recipe, mainly female, self-taught and ultimately with food is vernacular. It is not
Ella Mills – AKA uncommon to see an edible product
Deliciously Ella – either packaged or pre-prepared
whose cookbook I’m
using for guidance,
assures me that I’ll find my meal to be
FAT OF THE LAND
reminiscent of a creamy bowl of spaghetti
carbonara, only with “all the unhealthy,
fatty dairy, refined flour and meat”
An estimated £146m worth
1927 1992 1998
The California A campaign by PR The US lifts import
of avocados were sold in Avocado Growers’ firm Hill & Knowlton restrictions on
replaced by “magical avocados”. the UK in 2016, but its jump Exchange petitions begins promoting Mexico, the world’s
Gone is the glutenous pasta; so too from Californian curiosity to to change the fruit’s guacamole recipes main exporter of
the unctuous cream and the “processed” name from ‘alligator through NFL teams, avocados. Demand
wellness mascot has been pear’ to ‘avocado’ sending avocado rises, and here in
pancetta slices. This is clean eating at a century in the ripening in an attempt to drive sales skyrocketing the UK we adjust
its socially shareable best. Though it sales. Good move. during Superbowl our tastebuds to
might taste, well, a little bland all told, weekend. mimic our cross-
page after glossy page assures me that Atlantic cousins.
it’s guaranteed to make you at least feel
great. A sauce of liquified brazil nuts,
mint leaves, olive oil and, yes, avocado
completes the dish and, hey presto, my
#raw #vegan #clean dinner is served.
In 2015, with wellness queen
Deliciously Ella’s first book sitting
pretty at the top of Amazon charts,
sales of white bread fell by £100 million
as impressionable consumers turned
EXPERT OPINION CAN’T
their backs on refined carbs and gluten
SLICE THROUGH SOCIAL
in droves. Wellness staple avocados, MEDIA’S ONSLAUGHT
meanwhile, continue to smash records as
rapidly as they themselves are smashed
onto rye sourdough, with sales up 30%
in the past year to £146 million.
Powered by Mills and other bloggers-
turned-cookbook-authors, whose
currency is in large part valued by the
popularity of their Instagram profiles,
wellness is dominating the health
conversation. More pertinently, it is
dominating lifestyles, turning everything
from the nutritional choices you make
to the gym clothes you wear into a new
status symbol. The very word ‘wellness’
has become a bastardised, cryptic
catch-all – a feeling to be acquired and
a devotional allegiance to be declared.
In pursuit of wellness, acolytes spend
big, buying immersion blenders, signing

88 MEN’S HEALTH S CO U

routinely dismissed as ‘fake’ or labeled
‘Frankenfood’. To some, anything that
hasn’t been plucked from a tree or
dug out of the ground – whether we’re
talking Wham bars or artisan pastries –
is deemed ‘unnatural’. And while once
upon a time the food you ate might have
been regarded as being either good for
you or bad for you, nowadays sustenance
has taken on a moral quality: it is either
#clean or, god forbid, #dirty.
This is not, many contend, an especially
helpful advancement. “‘Clean eating’ is
a broad term that ultimately means little,”
says Rick Miller, a clinical nutritionist
for the British Dietetic Association. “To
some it can mean cutting out perceived
‘toxins’ such as gluten and dairy; while to
others it’s about going as far as restricting
themselves to raw food.” Putting aside
for one moment the merits of such
approaches to your physical health, Miller
warns that this ambiguity, coupled with
a culture of restrictive eating, can have
a profoundly detrimental impact on our
mental health. Orthorexia – the morbid
obsession with eating healthily – is on the
rise. “At one end of the scale, labels like
THE
WELLNESS
DELUSION
‘clean’ and ‘dirty’ can lead to an anxiety
around food. At the other end it can turn
into a full-blown eating disorder. Clean
eating is obsessed with the notion that
there exists an idealistic food pyramid,
and if your choices fall outside of that,
somehow you’re not clean, not worthy.”
Part of the problem is context – or
a lack thereof. On social media, people
are presented with images removed from
their environment, without knowledge
of the poster’s background, yet feel
confident commenting in ways that
reinforce their insular worldview. “Take

2007 2013 2015 2016 2017

The Hass variety Avocados’ wellness The revelation that A study in the At time of going to
someone who is training hard,” says
Miller. “If he is ‘eating clean’ – that’s to
say cutting out carbs or grains or gluten –
reigns supreme as cred is given a boost fats might not be so Journal of the press, the #avocado
king of avocados, with the publication bad for you after all American Medical Instagram hashtag then he may well be suffering from fatigue
not just because of a Journal of – and that many are Association found has been used because he’s not getting the calories
of its creamier Nutrition article even beneficial – that, whether you almost five million and nutrients he needs. But within the
high-fat content, claiming “avocado thrusts avocados Instagram it or not, times – and its
but also because its consumption is even further into one avocado per popularity shows wellness community, no one is going to
slow-ripening and associated with the limelight. day is proven to little sign of waning. comment on his Instagram posts and
thick skin makes better diet quality significantly reduce say, ‘You’re not eating enough potatoes,
it an exemplary and nutrient intake.” LDL cholesterol. mate.’ More likely he’ll be quizzed on his
international export.
intake of ‘toxins’ or ‘heavy metals’ and
encouraged to cut more foods from an
already nutrient-deficient diet.”
This sort of dubious diagnosis by
committee is prevalent in the world of
wellness. The social-media-appointed
queen of clean eating herself, Deliciously
Ella, shot to fame after using dietary
changes to treat a rare and debilitating
autoimmune disease known as postural
tachycardia syndrome, which left
her exhausted and

“Food now struggling to get out

of bed. Having found
has a moral conventional medicine

quality. It is to be of little benefit,

Mills cut sugar, gluten,
clean or, god dairy, meat, plus

forbid, dirty” anything processed or

refined from her diet.
Within two years, as she tells it, she was
able to manage the symptoms of her
illness without drugs, and all because
of a bit of home research and a cleaned-
up diet. Whether intended or not, the
implicit message is inescapable: listening
to medical professionals is not necessarily
as important as listening to your body.
And if you still can’t work out what that’s
telling you, well, just listen to a wellness
guru and stop eating bread.

S CO U MEN’S HEALTH 89
 INSTAMAN
DEDICATION TO CLEAN Wellness isn’t
LIVING IS MIXED IN WITH
HIDDEN HEALTH RISKS
all long hair and
leggings, as
these popular
betterment
prove
bros prov

David Wolfe
Advocate of raw
food and “science
enthusiast”
Wolfe’s middle
name is Avocado
(really). In the US,
his popularity has
an inexplicably
longer shelf life.

FACES OF CHANGE
The consistent advice from registered
dietitians is that unless you suffer from
a diagnosed medical condition like
coeliac disease, nutritionally speaking
it is unwise to cut gluten from your diet.
But with so many wellness advocates
being hailed as – if not necessarily
claiming to be – ‘nutrition experts’, who
should you trust? “The problem with
the word ‘nutritionist’ is that it’s not a
protected title,” explains Miller. “Anyone
can call themselves a nutritionist and
potentially make a lot of money from
it.” Indeed, the Institute of Integrative
Nutrition in the US (which boasts famous
alumni including Madeleine Shaw and,
so rumours have it, one Pippa Middleton)
offers online ‘qualifications’ for the
princely sum of around £4000.
It is not an idea that excites Miller.
“To become a dietitian or a registered
nutritional therapist takes three to four
immediately look and feel healthier, Joshua Rosenthal
happier and cleaner. The founder of
According to Vicky Orchard, a senior the Institute for
Integrative
years and a bachelor’s of science degree,” editor at Kyle Books – publishers of titles
Nutrition leads
he says. “But I’ve seen online nutrition including Bowls of Goodness and The Meat classes promising
courses that can be completed in a day. Free Monday Cookbook – when it comes “a new future for
Many ‘schools’ encourage their students to wellness, an established social media humanity” with
just six months
to practise while they learn, but seeing profile is more important than nutritional
of online tuition.
patients when you don’t really know what qualifications or the ability to cook. “All
you’re doing is very dangerous.” publishers are on social media looking for
The problem is that dietitians aren’t the next person who’s got that platform,”
sexy. As a rule, they don’t employ she says. Indeed, you need only see a
hashtags. And nutritional advice from beatific selfie posted by Madeleine Shaw Tom Daley
someone registered with The Health or Clean Eating Alice to see why they’re In bestselling new
and Care Professions Council is likely a publisher’s dream. When you look like book Tom’s Daily
Plan, the diver
to be pretty dull. You might well be told that, goes the reductive logic, who cares promises a series
to reduce your portion sizes, vary your whether or not you can boil an egg? of life-hacks for a
intake, and to do some regular exercise – Where there’s consumer demand, of “leaner, stronger,
eventually you’ll start to see results. course, there’s money to be made. Market healthier you in
no time!” Perfect
The problem is eventually sounds like analysts Statista value the wellness for your Olympic-
a long time. The message from wellness industry in the UK at over £25 billion – sized budgie
gurus, however, is much more attractively smugglers.
filtered: overhaul your diet, and you’ll

90 MEN’S HEALTH MENSHEALTH.CO.UK


which is a lot of kale smoothies. Venture
down the aisles of your local (preferably
upmarket) supermarket and the scale
of the wellness business is manifest.
‘No added sugar!’ screams your peanut
butter; ‘gluten free!’ claim the packaged
sushi bento boxes. And, naturally,
products bearing the names of health
and wellness bloggers are ubiquitous.
ADDED DRESSING
The latest name to expand into this
lucrative line of personal brand extension
is Deliciously Ella, who has recently
added a new range of vegan-friendly
energy balls to her burgeoning empire
of books, apps and a West London deli.
I pick up a Deliciously Ella Hazelnut
and Raisin ball in Sainsbury’s. It is “free
from gluten, dairy and refined sugar”,
naturally, and costs £2. As I unfurl the
lavender-coloured packaging and tuck
in, I’m immediately struck by how the
natural sweetness from the raisins
beautifully offsets
the nutty crunch. I
feel content, smug,
“Food prices
almost. It’s so good, are justified
I could almost
Instagram it. That is,
by attaching
until I flip the now- unrealistic
empty wrapper over
in my hand, look at
benefits”
the nutritional information and find that
almost 50% of the ball I just devoured is
made up of sugar – 19.9g out of 40g. That’s
the same amount as a Snickers bar.
“These products are being launched
under a brand that is strongly associated
with health, and yet there is no clear
reason why it should be considered
a healthy product,” says Anthony
Warner, a development chef in the food
manufacturing industry whose blog, The
Angry Chef, has gained cult-like status
within both the scientific and foodie
worlds for its vocal and well-informed
criticism of clean eating and wellness.
“I’m not saying people shouldn’t eat those
energy balls, but you do have to remember
PHOTOGRAPHY: GETTY | FOOD STYLING: TAMARA VOS
they’re high in fat, high in sugar and are
a processed, packaged food product. The
problem is, because they’re associated
with a wellness brand, there is an implied
affiliation with health. But invariably
there is little evidence to back that up.”
In the same way that many bloggers
can call themselves nutritionists
without either respected or recognised
qualifications, many of their claims
around food frequently go unchecked,
MENSHEALTH.CO.UK
notes Warner. “The food industry is
strongly regulated, but within certain
areas of the wellness industry people can
often say what they want without any
regulation. A book, for instance, can even
be published without anyone checking
the facts. That’s frustrating because it’s
spreading misinformation. There’s a lot
of bad science in the bestseller list.”
Almost as bad as the
baseless claims that
proliferate the wellness GLUTEN FREED
industry, says Warner, is its
Though reports of
distinctly undemocratic
its dietary impact are
nature. “You see a lot of
much exaggerated,
status-signalling with food,
going free-from gluten
which is a relatively new
no longer means
phenomenon in human
having to sacrifice
society. These days we
flavour. Or talk about it
have so much choice about
what we can eat that people
use food to say something
about themselves: ‘I’m
rich and successful and I
can spend hours trawling Breakfast
shops for really exclusive, cereal
expensive ingredients’. But
in order to justify doing
that, they’re attaching
these incredibly unrealistic
health claims to them,
be they strange sugar
Lunchtime
burrito
replacements like medjool
dates and coconut sugar,
or extract of seaweed. In
reality they’re no more
nutritionally potent
Post-work
than any normal healthy pint
balanced diet.”
Such criticisms haven’t
gone unnoticed by the
wellness gurus themselves.
Last year Deliciously
Ella posted the following
statement on her website: Ramen
noodles
“It’s not about dieting,
restriction or rules, and
it’s certainly not about the
concept of ‘clean’. Despite
being labelled as ‘the
queen of clean’, I do not
use that term to describe
Soy
what I do and never will sauce
do. I agree with the critics
that dividing food into
two categories: ‘good’ and
‘bad’, is incredibly negative, and only
works to further fuel the idea that food
is something that should inflict feelings
of guilt, which I fundamentally disagree
with.’” She still avoids wheat, refined
THE
WELLNESS
DELUSION
sugar, meat and diary, of course, but then
that’s evidently what works for her.
HANGING IN THE BALANCE
For Mills, distancing herself from the
negative aspects of wellness might be as
straightforward as penning a blog post.
But for Clean Eating Alice, who I meet
in Fulham’s health sanctuary Lomax, it
isn’t so easy. After blogging about her own
fitness overhaul, she has rapidly amassed
over 500k online followers.
“When I chose the name ‘Clean Eating
Alice’, I was like, right, I just want to get
rid of all the crap in my diet, so I’m going
to call it ‘clean’,” she explains. “I had no
idea what it meant and there’s still no real
definition of what ‘clean eating’ is.”
Her smile falters. “It’s incredibly
frustrating. I don’t believe in restriction,
I don’t believe in cutting anything out
of your diet. In fact, I’m looking at doing
Quaker a complete rebrand.”
Instant You are naturally inclined to feel for
Grits
Alice. She seems sincere when she says
that she has never advocated a restrictive
diet. Gluten, dairy and meat are all on her
menu, and she has never claimed to be
Corn
tortillas
qualified in the field of nutrition. Now,
by focusing on a career as a PT, Alice is
readying herself for life after wellness.
“The bubble is not going to last for long,”
she says. “They will have to crack down on
all the misinformation sooner or later.”
Within publishing, too, this tectonic
BrewDog
Vagabond shift in the wellness plates hasn’t gone
Pale Ale unnoticed, says Orchard. “Because there’s
so much information out there, the public
is starting to interrogate things more...
looking for people who actually have the
right credentials.” That the idea of seeking
advice from people with “credentials”
Instant is a dawning realisation rather than an
rice
a priori assumption shows you just how
vermicelli
far down the rabbit hole we’ve come.
So have a surfeit of wellness experts
spoilt the bone broth? Well, not quite.
With more bloggers landing book deals,
more energy balls filling shopping bags,
and more vegetables being spiralised,
Bragg
Liquid the time when boring, evidence-based
Aminos facts trump Instagram tags as health
influencers is a little way off.
In the meantime, perhaps the best
thing you can do is hit the gym for a bit.
Fix yourself a hearty, colourful dinner,
then pour yourself a glass of something
nice. Do the same tomorrow, then see how
you feel. This is not nutritional science,
of course; but crucially neither is it rocket
science. And that is rather the point.
MEN’S HEALTH 91
01

COLD SWEAT
01\ Widescreen
vistas are the
hallmark of running
on the southernmost
continent. To race
here is not only to pit
yourself against your
fellow man, but to
risk your safety in
the chase for glory

TTER
GUUTTTE
GGUT EDD T
ERR CCRREEDI

92 MEN’S HEALTH MEENS

M NSHE
HEAALLTTHH.CCO
COO..UK
UK
 COOL
RUNNINGS With a wind chill of -20°C, snow blindness and
frostbite to compete with, the Antarctic Ice Marathon
might just be the toughest, maddest, most perilous
26.2 miles of your life. Against such heavily
stacked odds, MH ventured south to join the men
and women running wild at the end of the earth
WORDS BY STEVEN SEATON
TER
GGUUTTTE
GUT E T
EERR CCRREDI
ED

MEENS
M ENS
NSHE
HEAL
ALTH
TH.CCO
COO..UUKK
02
I’M
STRUGGLING
TO SPEAK. My brain is sending words to my mouth
but they aren’t coming out properly. The
left side of my face is numb with cold, my
lips feel like they’ve been glued together
and I’m slurring badly. I know there’s a
huge ice-topped mountain off to my left
but it is hidden behind a veil of cloud and
mist kicked up by a fierce, blinding wind.
Visibility is now down to less than 10m,
and it is increasingly difficult to keep
sight of the little blue flags marking the
safe route of passage against the vast and
disorienting white canvas. The whole
area is an active glacier; between here
and the finish line there are crevasses
big enough to swallow a large vehicle.
Two hours in and with more than half the
distance still to go, the wisdom of running
a marathon in the world’s coldest, bleakest
territory is seriously questionable.
But for those of a certain temperament,
the chance to run 26.2 miles in the
planet’s last true wilderness is too great
to pass up. Taking place at the foot of
the Ellsworth Mountains, participants
in the annual Antarctic Ice Marathon
must compete with a wind chill of -20°C
and a max wind speed of 25 knots. It is
94 MEN’S HEALTH
not so much a race, then, as the ultimate
endurance event. And at £12,000 a head,
only serious competitors need apply.
INTO THE WILD
Irish ultrarunner Richard Donovan ran
in the Antarctic for the first time over a
decade ago, as part of a quest to run seven
ultramarathons on seven continents
in a year. One of those was the first and
only race to the
“Sweat cools South Pole, which
he won. Where
on your body most would have
packed away the
and raises thermals and
dined out on such
your risk of achievements,
hypothermia”
Donovan saw
opportunity,
establishing
the Antarctic Ice Marathon in 2006.
Over a decade later, running deep
inside the southernmost continent
remains an exclusive experience. Around
40,000 tourists visit each year, but the
vast majority remain on cruise ships that
skirt the coast. Few make it to the interior
and just over 50 will run the marathon.
Of the 52 competitors to run the race in
A COLD
RECEPTION
02\ About 8300
miles from London,
the modified Russian
transport plane
touches down on the
ice. Passengers hold
their breath and offer
prayers as they land
2015, only 47 finished, with the slowest
suffering more than nine hours on the ice.
The race is an adventure even before
you get to the start line. My journey is a
three-flight expedition from London to
Punta Arenas in southern Chile, followed
by a four-and-a-half-hour flight to Union
Glacier and a temporary expedition camp
600 miles from the South Pole, then a
final stretch in an Ilyushin IL-76TD –
a utilitarian modified Russian transport
plane in which seats are bolted to the floor
and life rafts fastened to the walls. Landing
on a blue-ice runway is inherently riskier
than landing on asphalt.
At the camp a short 4x4 drive away,
rows of brightly coloured, two-person PHOTOGRAPHY: ANTARCTIC ICE MARATHON, ICEMARATHON.COM
clam tents dug into the ice sit dwarfed by
the peaks that surround them. Life in the
camp centres around the main dining
tent where staff provide daily briefings
and weather updates, as well as hot meals,
beer and wine. But the evening before the
race, alcohol is the farthest thing from
our minds as my fellow competitors and
I desperately try to acclimatise. During
the Antarctic summer (November to
MENSHEALTH.CO.UK
03
COOL RUNNINGS

FROZEN
FEW
03\ Despite rigorous
guidelines, poor
visibility means it
is easy to become
lost in the vast
expanse of white
04\ Professionals
and plucky chancers
make up the running
squad. Frostbite-
repelling facial hair is
optional, but advised
05\ With runners
arriving from all
parts of the globe,
logistics far exceed
those of the largest
city marathon

04

05
 “In this environment,
prior preparation can
mean the difference
between life and death”

06

08

07

96 MEN’S HEALTH

ICE
FLOW
06-07\ There’s
safety and visibility
in numbers, but the
best runners are here
to win, which means
going it alone
08\ Camping on
the tundra, athletes
must monitor their
bodies at all times
simply to stay alive.
There is no post-run
hotel retreat here
09-10\ With no crowd
to cheer competitors
over the finish line,
a simple medal marks
their victory. For
many, just surviving
the experience is
a reward in itself
09
10
MENSHEALTH.CO.UK
February) the 24 hours of sunlight are a
mixed blessing. The sun heats the tents
and provides a constant source of solar
power for the camp, but it also plays havoc
with circadian rhythms.
Also of importance is calculating the
optimum kit to carry into the wasteland
with us. There are safety points along the
course, but overloading on supplies could
cost vital seconds. In an environment
where hypothermia can take hold within
20 minutes, prior preparation can mean
the difference between life and death.
Underfoot decisions are easier. Before
our arrival, camp staff had marked a
safe route – two laps for the marathon,
or just one for a few who merely want to
enjoy the tranquillity of the surroundings
without too much punishment. Grooming
the course with skidoos has compacted
the snow, meaning participants can
run relatively quickly without special
footwear. Some runners even compete in
road shoes without signs of discomfort.
But challenges are multiple. For those
new to polar running the tendency is to
overdress in fear of the cold. But on the
run your body
heats and sweats.
As the sweat cools
on your skin,
it accelerates
your risk of
hypothermia.
Wearing too little
is just as bad, and
leaving your hands
or face uncovered
can leave you
susceptible
to frostbite.
Paradoxically,
one of the biggest
dangers in these frigid conditions is the
sun. Not only are its rays more intense
through the thin atmosphere, but in the
endless white terrain, the reflected danger
to the skin under your nose and chin is
greater than from the sunlight above.
GLACIAL PROGRESS
Anticipation at the start line is as palpable
as the teeth-chattering chill in the air.
We are quickly underway and it doesn’t
take long for the small field to string out
into a long line. By the first mile marker
most are out on their own and the field
COOL RUNNINGS
gradually fades into an expansive and
unbroken silence. You are left listening
to the howling of the wind, your own
breathing pattern and the crunch of snow
underfoot. With the light shimmering off
the surrounding mountain tops and a sea
of white in every direction, the Antarctic
makes for a surreal place in which to run.
As the race progresses it is evident that
all the competitors are feeling the effects
of the testing terrain. Compacted snow
is more like hard sand than road – even
a gentle climb is fatiguing – and breathing
hard in these conditions takes its toll on
your lungs. Then there’s the cold itself,
seeping through layers to chill your body
the moment you stop moving.
No one comes to the Antarctic for a PB.
But having come so far, the race demands
you give it your all. Soon, two Brits, usually
sub-2hr 50min marathon finishers, are
tussling for the lead. Eventually, Paul Webb,
a scientist from St Andrews University,
breaks away three miles from the finish
to win in 3hr 35min 25sec.
Minutes behind Webb is Luke Wigman,
an ex-soldier who, while serving with
1 Para as part of the Special Forces Support
Group in Afghanistan in 2011, stepped on
an improvised explosive device and lost
part of his left leg. The damage was so
severe he feared he might not walk again,
but after several operations and a year of
intensive physiotherapy, he was not only
walking but running – fast. Remarkably,
with a renewed focus and commitment
to training, his new times – a sub-34min
10K, 1hr 16min for a half and 2hr 48min
for a marathon – is even better than what
he was capable of before the explosion.
Post-race we find ourselves stranded
in camp for a few days more until the
pilots deem it safe to take off. Among the
exhausted runners, stories are swapped,
alcohol imbibed, muscles soothed. In all,
19 nations are represented, with runners
from their early twenties to their seventies.
There are runners who could easily afford
the entry fee and many who saved to
be here. For most, the race has fulfilled
a lifetime’s ambition to visit the Antarctic.
One thing on which we can all agree is
that to have run a marathon here among
the cold, wind and sheer hostility of the
snowy plains is a privilege like no other.
If you’re interested in running the Antarctic
Ice Marathon visit icemarathon.com
MEN’S HEALTH 97
Reader Advisory
Following all of these tips at once
will result in weightloss of 42kg, which
is frankly ridiculous. Instead, choose
the advice that suits you from day-to-
day and week-to-week, and continue
torching fat without the burning tedium

98 MEN’S HEALTH
 42
WAYS
LOSE
A KILO
There are 7700 calories standing between you and
every spare kilo you’re itching to shift. Luckily, we’ve
compiled an expert guide to slimming down one kg
at a time, with a comprehensive mix of workouts, life
hacks and diet tweaks, all geared toward making
you a leaner man in a hurry. Take your pick, losers
WORDS BY TOM WARD - PHOTOGRAPHY BY PETER CROWTHER

MEN’S HEALTH 99
 01.
Scale It Up
Time taken: 3 weeks
The bathroom scales are
as good a place to start
as any. Men who weigh
themselves every morning
lose an average of 9.2kg
over six months, compared
to an average 3.1kg for non-
weighers, the Journal of
the Academy of Nutrition
and Dietetics reports. You’ll
be tipping them in your
favour well inside a month.
02.
50kcal
See the funny side. Men who
laugh for 15 minutes a day
torch this many extra calories
03.
Israeli scientists found people who eat big breakfasts
lose 2.5 times more weight than meal-skippers, equating
to a potential 10% bodyweight loss within 30 days
100 MEN’S HEALTH
05-08.
Cook Up
Your Form
Six-pack abs are made in the
kitchen. Optimise your dinner
plans to extract excess weight
Dish Out Benefits
Time taken: 2 weeks
Small plates limit your food
intake by 30%, says Bond
University, while subjects
using blue crockery pile up
22% less. Combine the two.
Trim The Fat
04. A Question Of Sport Time taken: 2 weeks
Cooking oils can contribute
Time taken: 1 month up to 250 calories a day. Swap
Looking to supplement your gym sessions with something 2tbsp of oil for diluted soy
more engaging? Here’s how many calories an hour of your sauce and not only will you
favourite sports burn, and how many sessions you need to cut out calories, soy’s umami
schedule in order to shift that kilo. AstroTurfs at the ready… effect will ward off cravings.
Five-a-side football: 909kcal; 9 sessions
Mountain biking: 773kcal; 10 sessions
Tennis: 727kcal; 11 sessions
Ultimate Frisbee: 727kcal; 11 sessions
Cricket: 436kcal; 18 sessions
Surfing: 273kcal; 28 sessions
Walking the dog: 140kcal; 55 sessions
Eyes On The Prize
Time taken: 1 month
A Health Education Behaviour
study found that people who
keep fruit on display weigh
up to 12kg less than those who
store sugary snacks in sight.
Retune Your Hunger
Time taken: 2 weeks
We eat less when we can hear
ourselves chew, according to
Food Quality and Preference
journal. Put Spotify on mute.
MENSHEALTH.CO.UK

09. Sleep It Off
Time taken: 3 weeks
Watching one more episode of
Westworld is all well and good,
but the resulting lack of sleep
can increase your food intake
the following day by up to
300 calories, according to the
American Journal of Clinical
Nutrition. If you’re struggling
to break the cycle, scare
yourself off staying up late
with a horror movie classic.
42 WAYS TO LOSE A KILO
The University of Westminster
found a heart-pounding night
in front of Jaws burns 161 extra
calories. Watching Quint’s legs
get chewed up ought to put you
off your evening snack, too.
11-16. Gorge
Yourself Leaner
Feast yourself slim with nutritionist Dr
Laura Thomas’s lesser-known fat loss foods
Liver Little
Chicken liver pâté boasts 62%
of your RDA of pantothenic
acid, a nutrient your body uses
to convert fats to energy, says
Oregon State University.
Chicken liver pâté £2.49
waitrose.com

Yellow Belly
Mustard’s thermogenic
properties boost metabolism
by 25%, Oxford Polytechnic
Institute reports, shaving
45 calories from each meal.
Coleman’s Original English
Mustard 85p tesco.com

MMilking It
WWhole milk has the same
amount of carbs and protein
as skimmed, along with extra
hhealthy fats. Opting for red-
WORKOUT ttopped will only water down
B B

10. The yyour results, the American

JJournal of Nutrition advises.

Lunchtime
Leveller
Time taken: 2 weeks
Achieving serious weightloss
results from your lunchbreak
gym sessions is a tough ask.
Well, not for PT and fat-loss
specialist Alan Levi.
“This 40-minute workout
is all about feeling the burn.
When your lactic acid levels
increase, a message is sent
to the pituitary gland to
alkalise the blood,” says Levi.
“This results in a dramatic
increase in growth hormone
and basal metabolism, both
of which stay elevated long
after you return to the office.”
For best results, perform
moves A1-A3 three times with
a 30-second rest between
each set, then summon the
last of your willpower to do
the same with set B. Bigger
arms will prove a welcome
side effect to your fat loss.
A
Organic British Whole Milk
58p tesco.com
B Tubbular Spells
A A White spuds get short shrift,
but
b with fat-burning mineral
A1/ HANDSTANDD A2 ELEVATED
A2/ A STANDARD
A3/ cop
c pper, just 87 calories and
PRESS-UP PRESS-UP PRESS-UP 10%
% of your RDA of satiating
3 SETS OF 6 REPS 3 SETS OF 12 REPS 3 SETS OF 25 REPS fibr
fi re in each 100g serving,
Kick yourself up into Assume a press-up Take your feet off
a handstand against position, feet resting the bench and get in they
y’ll keep you going when
the wall (A). Slowly on a bench. Lower a press-up position. the chips are down.
bend your arms until your body to the floor Lower slowly (A). King
K g Edward £3.99/kg
your head touches (A), then squeeze Focus on working
thom
th mpson-morgan.com
the floor (B); push up. your pecs to power your chest muscles
Just 5 reps left to go. up to the top (B). as you push up (B).
Bottle It Up
Grape skins are packed with
B
resveratrol, which limits fat
B storage, says Washington State
University. Ipso facto, your
nightly glass of shiraz can stay.
A
A The Hedonist Shiraz £11
waitrosecellar.com
A Crack
C kling Results
B
A 150-ccalorie portion of your
B1/ ECCENTRIC B2/ RACK B3/ TRX p ffav
pub vourite contains twice
CHIN-UP INVERTED ROW INCLINE ROW the apppetite-levelling protein
3 SETS OF 1 REP 3 SETS OF 12 REPS 3 SETS OF 25 REPPS o a bo
of oiled egg, and saves you
Take the bar with an Take an underhand No TRX? Sub in yourr
underhand grip (A) grip on a secured bar, gym’s cable machinee. 12g carrbs compared to crisps.
and pull up, keeping legs out straight (A). Lean back until yourr The Reeal Pork Crackling Co
your core locked (B). Extend your arms body is at 45 degreees £ sain
£1 nsburys.com
Lower over 30sec. slowly, then feel your (A), engage your core
Your back muscles lats contract as your and row your body upu
should do all the work. row yourself up (B). with both arms (B).

MENSHEALTH.CO.UK MEN’S HEALTH 101

42 WAYS TO LOSE A KILO
17-20.
Supp It In
If you’re looking for a quick cut
rather than a marathon effort,
there’s nothing wrong with roping
in supplementary assistance.
Here are the best pills to swallow
Carve Out Cravings
Time taken: 3 weeks
You might not be able to
pronounce it, but the tropical
fruit garcinia cambogia
inhibits the production of
fat-producing enzymes while
releasing serotonin to calm
your sugar cravings. In a
recent study review, it helped
subjects cut an average of
1.76kg over four weeks.
Garcinia Cambogia Capsules
£9.99 nutriseed.co.uk
Unlock Fat Cells
Time taken: 1.5 weeks
A triple threat, Meratrim helps
your cells accumulate less fat,
burn stored fat and makes it
more difficult for fat cells to
multiply. The herbal supp was
found to shave 5.2kg (and 4.7in
from participants’ waists) over
the course of eight weeks.
Ultra Laboratories Meratrim
£19 uk.iherb.com
21.
Paying by cash instead of card reduces your monthly
junk-food orders by 23%, reports Cornell University
102 MEN’S HEALTH
Hack And Burn
Time taken: 2 weeks
Irvingia gabonensis, or
African mango, is high in
a water-soluble fibre that
turns to a satiating gel once
digested. In a recent study,
volunteers given 150mg, three
times a day, lost 6.3% of their
body fat over 10 weeks.
African Mango Green Tea £10
hollandandbarrett.com
Cut To The Chase
Time taken: 1 week
Sinister-sounding fat-loss
pill ‘Hydroxycut’ has some
pretty positive effects. Its
primary ingredient – veldt
grape – led to 4.8kg weightloss
in a six-week study from
the University of Yaoundé,
Cameroon. Plus it’s caffeine-
free, for those who enjoy
being able to sleep at night.
Pro Clinical Hydroxycut £9.99
sshealthfoods.com
22-26.
Human
Resources
Your 9-5 is a minefield, with
stress and sedentarism adding
kilos. Make it work for you
6.48am: Do Your Homework
According to Yale scientists, back
pain triggers overeating. Limber up
first thing with an activity you enjoy:
viewing exercise as fun, not a chore,
reduces subsequent snacking.
10.02am: Be Upstanding
According to the Uni of Iowa, men
who stand for an extra hour a day
burn 87 additional calories. Triple
your standing time by investing in
an adjustable sit-stand desk.
1.23pm: Take A Long Lunch
Whether al desko or fresco, studies
by Weill Cornell Medical College
found eating your protein 15 minutes
before your carbs lowers blood
sugar by 37%, for less fat storage.
3.01pm: Hit The Drink
Ditch cortisol-boosting caffeinated
coffees in favour of H2O and your
gut will thank you. Virginia Tech
found a pint of cool water pre-meal
leads to 44% greater weightloss.
4.30pm: Now Tap Out
Rhythmically tapping your toes as
you ponder ‘snack time’ is proven to
cut cravings. It disrupts your image
of food, reports Mt Sinai St Luke’s
Hospital, reducing impulsivity.
MENSHEALTH.CO.UK
PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS, GETTY, ALAMY | FOOD STYLING: TAMARA VOS | DRESSING GOWN COURTESY OF THE WHITE COMPANY | ILLUSTRATIONS: BEN MOUNSEY
27.
The Pig-Out
Bacon Sandwich
Time taken: 2 weeks
According to Kyoto University in
Japan, your morning rashers can be
your metabolism’s best friend. It’s
all thanks to coenzyme Q10, which
boasts the crisp benefit of boosting
fat burn by 50%. Scarf this sandwich
an hour before your three weekly
workouts for guilt-free fitness fuel.
INGREDIENTS METHOD
oil is proven to keep you
SERVES 1
Green Pasture Free Range
Grill the bacon until crisp
then place on kitchen roll. satiated longer than other
Smoked Bacon, 6 rashers,
fat trimmed
Meanwhile toast the bread
until golden; packed with
dietary fats, according to the
Universities of Munich and
rye and wheat flour, Russian Vienna. Finish with a healthy
The Bread Factory Russian
rye offers multiple complex dollop of Walden Farms
Rye, 2 slices
carbs to keep you energised ketchup, containing 2.5 fewer
Filippo Berio Extra Virgin
through your bleary-eyed grams of sugar than your HP
Olive Oil, 1tbsp sauce. Just try not to look too
morning session. Once
Walden Farms Tomato smug as you head to the gym.
toasted, spread both slices
Ketchup, 1tbsp
with olive oil. In addition to
its LDL cholesterol-lowering
monounsaturated fats, olive
 31.
28-30. Count the bites you take per meal, then set a ‘bite limit’.
Waist You’ll lose 1kg in two weeks, claims Brigham Young Uni
Training
Level up your weightloss plan
with three simple gym hacks
to supercharge any regimen

Sweat Box
Time taken: 2 weeks
“Using a sauna before your
workout promotes blood flow,
helping transport fatburning
enzymes to stubborn areas,”
says PT and hormone expert
Karen Austin of Topaz Fitness
Academy. “This will increase WORKOUT
fat breakdown during your
workout. Do it eight times over 32. B B B
A

a fortnight to cut a kilo of fat.”

HIIT
Master B
Time taken: 1 week
Making time for the
gym is difficult, but A
A A
this bodyweight
workout – designed
1/ STAR
S JUMPP 2/ CRUNCH 3/ SIT
SIT-UP
UP 44/ SQUAT
Cut And Go X 30 X 30 X 30 X 30
to light a (metabolic)
Time taken: 2 weeks fire in your living
A study by Belgian scientists room/office/hotel B A A
found men who exercised B
suite – doesn’t let
before breakfast maintained you off the hook.
a steady weight, despite being Compiled by sensei
fed 30% (750) more calories David Mesa Rey from
over six weeks. Keep your London’s Budokwai B
calorie count around the 2500 Martial Arts Club
mark (as normal) and you’ll B
(budokwai.co.uk), the
A A
shed a kilo in just 10 sessions. focus is on prolonging
time under tension, 5/ PRESS-UP 6/ CRUNCH 7/ LUNGE 8/ TWIST
which means your X 30 X 30 X 30 X 30
muscles will be
working harder, for
longer, boosting B
your post-exercise
burn (or ‘EPOC’) for
days. Complete this
Rise And Shine
before breakfast for
Time taken: 2 weeks
one week to leave fat
According to Northwestern
begging for mercy. A
University, taking your cardio
outside between the hours of 99// SSPRINT
PRINT 10/ BURPEE 11/ PLANK
8am and midday can lower 30SEC X 30 30SEC
your BMI by up to 20%. It’s
thought sunlight resets your
circadian rhythm, raising
metabolism. The treadmill 33.
won’t cut it, either; even the
most overcast park offers more
Monday – The best day to start a diet, according to
beneficial rays than the gym. researchers at the University of Pennsylvania
104 MEN’S HEALTH MENSHEALTH.CO.UK

34-39
Restock Your Gym Bag
Leaning up is the perfect excuse to add some new weight to your kit bag.
This is our pick. Don’t thank us until you’ve suffered through a few sets...
Weigh Your Options
Time taken: 3 weeks
The Facts: Not only will you
feel like a Marine, wearing
a weighted vest during cardio
can boost calorie burn by 10%.
Use It: A quick bit of maths
reveals that 12 weighted
four-mile slogs should suffice
to sear away a kilo of fat.
Men’s Health 10kg Weighted
Vest
V £55 argos.co.uk k Skipping Rope £10 argos.co.uk
Swing It To Win
Time taken: 2 weeks
The Facts: Half an hour of
explosive kettlebell swing sets
will blast through 300 calories.
Use It: Aim for about 300
swings per day. Hold the bell
between your knees, then
thrust your hips to power it
up to shoulder height for
optimum – and impressively
macho – fat burning.
Men’s Health Kettlebell
£23 argos.co.uk
40.
Men eat 35% fewer calories with a partner, so make cheat day date night
MENSHEALTH.CO.UK
Skip The Cardio
Time taken: 3 weeks
The Facts: Jumping rope
is the professional pugilist’s
torture method of choice,
and with very good reason.
Use It: Two 15-minute blasts
per day will tie up 350 calories,
getting you ring-ready when
each second counts.
Men’s Health Weighted
Roll Up
Time taken: 1 month
The Facts: The American
Council On Exercise reckons
a 15-minute session with the
roller burns 100 calories.
Use It: Unpack this whenever
you’ve time to kill (binge
watching TV, waiting for the
oven to heat up, etc). Regular
sessions will flatten a kilo –
and your gut – in four weeks.
Men’s Health Ab Wheel
£25 argos.co.uk
42 WAYS TO LOSE A KILO
41.
+500
Increasing your ‘brown fat’ helps
you burn 500 extra calories a day.
Boost yours with an icy shower
Band Together
Time taken: 1 month
The Facts: Incorporating 42.
a resistance band into your
workout burns 150-250 extra
Now Keep The
calories in 30 minutes.
Use It: Complete 10 minutes
Weight Off
Time taken: The rest of your life
of squats per day with the band
The inescapable truth is that it’s easier
under your feet, ends in your
to eat calories than burn them, so if you
hands, to burn a kilo in 30 days.
only have time for one adjustment, make
Men’s Health Resistance
it a diet overhaul. The American Medical
Bands Set £33 argos.co.uk
Association found cutting your daily
calories by 200 (a latte, say) will lead you
to naturally make other changes, helping
you avoid regaining the 71% of weight most
people put on after a crash diet. Good luck.
Sanded Abs
Time taken: 1 week
The Facts: Adding this very
heavy, cumbersome bag to
your workout can burn up to
400 calories in 25 minutes.
Use It: Clean it, press it, then
put it back down again. Sprint
back and forth with it in your
arms. Use it to add imbalance
to your bodyweight squats.
Basically, go nuts with it.
Men’s Health Sandbag Trainer
£40 argos.co.uk
MEN’S HEALTH 105
 EELEVATE YOUR
O SUB-
STANDARD GYM FUELL
P/ 115

PERS L

TRAINER
Because fit is the new rich
EDITED BY MICHAEL JENN
NINGS
N S

TTORCH 1000
CALORIES
C
AT
A LUNCHC RRUNNING KIT
P/ 116 TO HELP YOUU HIT
YOUR STRIDEE
P/ 120
1 0

BUILD
U
MUSCLE
S
THE WURST S 110 MOVES
WAYY P / 1
1255 TO ROPE IN
LEAN ABSS
P/ 1122

MENSHEALTH.CO.UK
M S CO K MEN’SS HE
H ALTH 111
PT / 03.2017

1 BIT OF KIT, 10 WAYS #16

GIVE YOU Keep excess fat on the ropes while

skipping the monotonous treadmill

FITNESS
slog using our full-body rope-work
session. Rest for 15 seconds betweeen
each move and two minutes at the
JUMP STAR end before repeating th
t
twice
he full circuit
over. Practicce makes perfect… …

01
ALTERNATE KNEES-UP
2
LATERAL JUMP
3 SETS OF 20 REPS 3 SSETSS OOF 20 REPSS
Make a strong start with this intense Standing on your right leg to
move to build serious power in your leggs. t right of the rope (A),
the A) jump
Pretten
endd you’re sprinti
s ing, lifting your ooverr it, swinging your arms left.
kknees to youo r chhhest inn turn. As you lloweer Land
L d on your left foot (B);
(B) immediately
d l
f leg (A)), lift
your left f thhhe right one up (B).
B). b
bounnd b backk over to the
h other
h side.
d

A B
A

B
FOR FULL-BODY BENEFITS,
M S HEALTH ADVOCATES
MEN’S O S
S
SKIPPING
G SC
SCHOOL
OO

03
SINGLE-LEG SKIP
0
LAADDER SPRINTT
3 SETS OF 10 EACH SIDE 3 SETS
S S OF
O 4 ROUNDS
OU S
Not only will this classic Rocky move Thhis agility exercise is a staple among
build you a rock-solid core, it’ll improve NFLL teams forf good reason. With a rope
your balance, too. Hop on your left leg on tthe floor
f in front
f off yyou, quicklyy sstep
p
for two skips (A) then switch (B). Find overr (A) andd return (B)
(B), moving g sideways
d
your rhythm, or the eye of the tiger. alongg the length off the rope as you go..

B A

112 MEN’S HEALTH MENS

ME NSHEALTH.CO.UK
CO K
 LEARN THE ROPES

SSIDE-TO-SIDE
O
06
PRESS-UP
3 SETS
S S OF
O 20 JUMP
U PS 3 SETS OF 12 REPS
Slalom your way to a stroong core. Rather Essential for any workout worth your
th n stta
than tayi
ying
ing
g rooted
o ted
oo t d to
t the
the spot
spot, keep effort. Perform one press-up to the right
yoour g tther
u feet toget er and sww
witc
wi tchh between of the rope (A), then push yourself
HOT Q UA
NT
juumpingg to the right
g t (A)
A)) aannd leftt (B)
(B). across for another rep on the left (B).
SPEC
U
MUSCLES
M

SKIP TO
O USED
LE
AP

SHRED FAT
F T A
Get
G et to grips
ps with
h this B
weighted
w eighted and
d rope an
nd A
work
w ork outt anywh
anywhere. B
e d Rope
MH Speeed
£9.9 argos.co.uk/
£9.99 ar
m h lh
menshealth BA WORKOUT
DT
RIP
30
NOTT
0
S
SPLIT SSTEP
08
OVERHEAD ROPE SIT-UP
MIN

RESULTS IN
S S OF 20 REPSS
3 SETS 3 SETS OF 10 REPS
We’ve had you hopping
t y fron
tr
h
o t-to-backk.
side-to-sid
iide, no
k Inssstead off movinng
n w
ng yourr
With the rope above your head (A), sit up
into a crunch, hold for a second (B), then
3
WEEKS
ole body, split youuur stance from
whhol m left to slowly lower. The added resistance will
r ghht fo
ri foot forwarrrd (A
A) and dbbackk (B).
(B)). take your sit-up strength to the next level.
LEVEL
MED

A
A B B

9
PULSING SQUAT
Q JUMPP
10
V-SIT TWIST
3 SETS
S S OF
O 122 REPSS 3 SETS OF 10 REPS
Torch yyour q
quads with this time-under-- This final move targets your obliques for
ttension move. Squat,
q then
h bounce
b up
p (A) a complete six-pack. With legs raised and
PHOTOGRAPHY: PHIL HAYNES | GROOMING: SUSANA MOTA | STYLING:

aas the rope comes overhead, sinking feet together, hold the rope in front of you
ABENA OFEI | MODEL: CHRIS ROBERTS AT STEVEN VAN DER LAMMIE

bback down as it swings round again (B). and twistt your body left (A) to right (B).

B
SHORTS ADIDAS.CO.UK, TRAINERS NEWBALANCE.CO.UK

A B

M S
MENSHEALTH.CO.UK
CO K MEN’S HEALTH 113
 PT / 03.2017 LESS PREP, MORE GAIN

MICROWAVE MUSCLE #20

S
TIME TO MAKE CALORIES YO WILL NEED...
YOU
10MIN
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WORDS: SCARLETT WRENCH | THANKS TO MEATLIQUOR.COM | PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS | FOOD STYLING: TAMARA VOS

P R O T EIN
0 0 0
GET ON A ROLL
14
14

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2

TO REFEED
12
122

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4
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YOUR MUSCLES
10
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6
6

10

8 8 8

0
0-2MIN 3 8
3-8MIN 9-10MIN
0 N
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created by MEATliquor’s co-founder u l cooked
until k d through,
h gh stirring g every a couple of slices of provolone (for an
Y
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h k g up your strategy g extra 7g protein)) or any American-
his protein. Season the beef, onion and f fending
for f ff salivating colleagues.
off style burger cheese. Let it melt for a
pepper, adding a gluug off Lea & Perrins. Wolverine ‘fork
W f fingers’
f work nicely. minute or so. Iff you can wait that long.

POWER SAUCE #18

BURN OFF
WINTER FLU
Combine wasabi’s
potent antibacterial
properties with
antioxidant onion COLD-KILLING
and ginger to put the Whisk 2tbsp waasabi powder + Crush or finely chop 1tsp WASABI SAUCE
heat on cold season 2tbsp
b water + 3tbsp soy sauce + 2tbsp ginger + 2 spring onions, Pour liberally over
peanut oil + 1tsp apple cider vinegar then add them to the mix fish and rice

MENSHEALTH.CO.UK MEN’S HEALTH 115

PT / 03.2017

THE BIG WORKOUT

BURN 1000KCAL IN
YOUR LUNCH HOUR
If the weightloss glory of the new year is already
fading, your metabolism needs a fresh challenge.
This fusion of fat-shredding sprints and full-body
circuits will cull more calories in an hour than any
parkrun. Hold on – things are about to get intense

01A

02B
01B

02A

POWER UP
The Third Space’s Sweat X class
is renowned for its intensity.
01
KETTLEBELL SWING
02
EXPLOSIVE PRESS-UP
First up, it’s two rounds on the
treadmill. Start on a 4% incline 60 SECONDS 60 SECONDS
and work your way up. Then it’s Pick a heavy weight to shift this Drop down onto the floor from
on to the floor for two circuits full-body move from cardio to the kettlebell swing and assume
of non-stop strength-building muscle-building. Holding the a press-up position, keeping
moves. Keep your towel close. kettlebell between your legs your core and glutes tight so
with an overhand grip (A), drive that your body forms a straight
60s 4% INCLINE 12KM/H your hips forward to pull the line (A). This take on a standard
weight up to shoulder height press-up will tire your upper
60s 8% INCLINE 13KM/H with arms out in front of you (B). body and send your heart rate
Your knees can bend, but the through the roof. Lower slowly,
60s 12% INCLINE 14KM/H power should come from your then press yourself up with
hips to fire your glutes. Go for 60 enough momentum for your
60s REST WITH BELT STILL MOVING
seconds, then onto the next move. hands to leave the ground (B).

1 MENSHEALTH.CO.UK
 YOUR BEST SWEAT

THE SPEC
S
M S S
MUSCLES
TTARGETED
G

04A WORKOUTT
60
MIN
RRESULTS
S S INN
3
WEEKSS
LEVEL
HARD
D

03B

04B
03A

03
MOUNTAIN CLIMBER ROW
60 SECONDS
Grab a set of dumbbells and
assume the press-up postion
again, hands on the handles.
Tense your core as you pull one
weight toward the side of your
chest (A). Pause, then slowly
lower the weight. Do the same
on the other side, then raise
your right knee up toward your
chest (B), return and repeat
with your left leg, performing
two climbers to every four rows.
04
POWER SLAM BURPEE
60 SECONDS
Back on your feet, keep your core
tight as you raise a slam ball
above your head (A). Throw it
to the ground as hard as you can,
then follow it down, resting your
hands on the ball with straight
arms in a press-up position (B).
Hop your knees in to your chest
and jump back up, lifting the ball
overhead for the next rep. When
the time’s up, it’s back to the
kettlebell for a second circuit.

MENSHEALTH.CO.UK MEN’S HEALTH 117

PT / 03.2017

05B

06A

05A

06B

KEEP PACE
You’ve completed the first
section, now get back on the
05
BAR DIP
treadmill for round two. This
time you’ll be focusing on 60 SECONDS
speed. Set your incline to 0.5%, This classic move is the best way
where it’ll stay for the duration to build your triceps and chest.
of the run. Start your speed Grab the bars of a dip station
at 14km/h and don’t fall off... with your palms facing inward
and your arms straight. Lower
60s 0.5% INCLINE 14KM/H very slowly until your tris are
parallel to the floor and your
60s 0.5% INCLINE 18KM/H elbows are at right angles (A),
keeping them tucked against
75s 0.5% INCLINE 22KM/H your body and not flared out.
Drive back to the top (B) and
45s REST WITH BELT STILL MOVING repeat for the full 60 seconds.

1 MENSHEALTH.CO.UK
 YOUR BEST SWEAT

EXPERT Luke Barnsley

EXPERIENCE A personal
trainer at Third Space
London, Barnsley will have
you dropping body fat for
07A fun with his functionally
fit interval training
SEE luke.barnsley@
thirdspace.london

07B

08B

08A
WORDS: MICHAEL JENNINGS | PHOTOGRAPHY: PHIL HAYNES | GROOMING: SUSANA MOTA | STYLING: ABENA OFEI
MODEL: CHRIS ROBERTS AT STEVEN VAN DER LAMMIE | SHORTS NIKE.COM, TRAINERS ADIDAS.CO.UK

06
GOBLET SQUAT
60 SECONDS
You’ve worked your upper body,
now it’s time to get your lower
half in order. With legs slightly
wider than shoulder-width, clasp
a kettlebell in front of your chest
(A). Bend your knees and lower
into a squat so your thighs run
parallel to the floor (B). Drive
up and repeat. Holding the
weight in front of you will tax
your core as well as your legs
as you try to keep balance.
07
TRX BODY ROW
60 SECONDS
Make your way over to the TRX
suspension straps, where you’ll
be rowing your way to a V-tapered
back using only your bodyweight.
Grab hold of the handles and
walk yourself out so your arms
are straight (A). Raise your
body, drawing your shoulders
back and squeezing your lats
as you bring your chest forward
to the top of the movement (B).
Slowly lower and repeat.
08
RUSSIAN TWIST
60 SECONDS
Adding weight to direct core
work will force your abs to grow
stronger, so come beach season
you’ll have a more defined torso.
Sit holding the medicine ball with
arms extended and feet raised
from the ground. Twist your
torso from left (A) to right (B)
for an assault on your obliques,
remembering to breathe out with
each rotation. Do the full circuit
once more, then crawl to the exit.

MENSHEALTH.CO.UK MEN’S HEALTH 119

 QUICK LIST PT / 03.2017

GEAR CHANGE #16 With the year’s first

YOUR RUN PB
frosty steps behind you,
noww it’s
it tti
time to hit your
rid This kit will take
ride.
stride.

IS IN THE BAG y from findi

you d
finding-your-
form to faster-than-ever
faster-th
th r

COMFORT CLASS
Pound the pavements without
slaloming around puddles. These
Nikes have all the air-pocket tech h
and traction you’d expect, pluss
a water-repellent outer coating
tin
ting
and water-resistant lining.
ng.
Because you won’t beat at
elli
ellies.
your 10K time in wellies.
Nike Air Zoom Pegasus
eg
egasus
0 nike.com
33 Shield £110 n

PACK MAN
The cardio commute loses
its smug lustre if your laptop
doesn’t survive the ride. The
padded pocket in this running-
p
specific backpack keeps
spe
everything well protected. And,
everyt
crucially, you’ll still look sharp
toting it h
home in your suit.
Lululemon
Lululem
lem Athletica Surge Run
Backpack
Back
ack £118 lululemon.co.uk

MAINTAIN
MAINT
NTAIN THE PACE
NT
When it’ss m
miserabl
miserable le outside, at
least you can
can
ca n feel warm on the
inside. With 75
inside 75mg
5 of caffeine and

AGATA PEC AT HEARST STUDIOS, GETTY

22g of carbs perr gel,
g these sachets
will fuel you fast. Po
Pop one before
MOVEE TO THE MUSIC your run. And if you pl
longer than 40 minutes,
plan to be out
s, you can
Your
ur cardio motivation pack another for the sprin in finish.
sprint
reaches its peak during Science in Sport GO Energyy G Gel
songs at 145bpm. Hit play £54 scienceinsport.com
on Bruce Springsteen’s
Born to Run
WORDS: MICHAEL JENNINGS | PHOTOGRAPHY:

TUNE IN
With so many competitors vying ng
PHOTO
OTO

to soundtrack your workouts,

workoutsts
PH

this Monster set wins on a crucial

but oddly overlooked fa factor: thee
sweat- and rain-proof
rain-proo
oo fittingg
hooks means you’ ou’ neverr need
you’ll
too fiddle
f with th
them on n the hoof.
ound
Soundsnds pretet good,
pretty od, doesn’t it?
iSport rt Victory
V
Vic y In-Ear Wireless
rpr
rproducts.com
£80 monsterproducts.com

120 MEN’S HEALTH MENSHEALTH.CO.UK

 QUICK LIST PT / 03.2017

ROLL
O WITH IT
DOMS is no
D n excuse to stop your
cardio frof om moving forward. The
densityy of the Orb ball allows it
t d
to l r an ‘aggressive’ d
deliver deep
ELEMENTAL VALUE t
tissue maasssage,
g which provides
With unpredictable weatherr p
pain-relie ef in
i the long run, even
entrenched for months to coome,, if it’s tearr-jeerkingg at the time.
this jacket has an integrated d Pro-Tec Ath A hleticsi Orb Deep
hood for when the heavens openop T
Tissue 5innMMassage g Ball £16
that can be rolled away when p
pro-tecat thlletics.com
i m
your run heats up. Because ‘‘boil
in the bag’ is not the best loook ffor
your 9am breakfast meeting g.
Ronhill Storm Jacket
£125 ronhill.com

NEED TO VENT
If you’ve ever experienced the
pain of chafing, or the humiliation
of applying half a tub of Vaseline
between your legs, these shorts
are your salve. The seams have
a chafe-free guarantee, with side
mesh panelling providing extra
ventilation. Breezy running.
Saucony Run Lux Short
£35 saucony.com

RUNNING
RUN
NNINGG MATE
It won’t come as a surprise that
a watch produced by Apple and
Nike looks the business. More
important, though, is the GPS,
which tracks your metrics
automatically, so you don’t have
to run around looking like you’ve
just stolen someone’s iPhone.
Apple Watch Nike+ Series 2
£369 apple.com

IN A TWIST
So exhausted after your run that
simply taking your socks off feels
like an effort? Then don’t. When
you get in, simply slide the E3CDs
down to your ankle, twist and pull
them back up. The compression
will accelerate muscle recovery.
They’ll blow your socks off.
EC3D Compression Twist Socks
£48 ec3dsports.com

122 MEN’S HEALTHH MENSHEALTH.CO.UK

 PT / 03.2017 BULK ORDERS

MACRO ECONOMICS #06

MORE BANGER
FOR YOUR BUCK
Eschew limp lunchtime salads
PRICE PER
PORTION
£1 0
ON

for a week’s worth of comfort

food with more protein than a
shake – and a lot more sausages
g s CREATING CLEAN
WINTER FUEL NEEDN’T
BE A WRENCH

S S G CASSEROLE
SAUSAGE SS O E
MAKESS 8 PORTIONS
O O S
• A red pepper, diced d
d d
• A green pepper, diced
• An onion,, diced
l oill
• Extra-virgin olive
• Sweet p potatoes, 2, in chunks
h k
• Quality beeff sausages, 500g g
d m
• Eggs, 8, medium
l
• Almond d milk,
lk ⅓ cupp
RECIPE BY REGISTERED NUTRITIONIST RHIANNON LAMBERT RHITRITION.COM | WORDS: MICHAEL JENNINGS | PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS | FOOD STYLING: TAMARA VOS

l
• Himalayan l 1tsp
salt,
• Freshh bl
blackk pepper, ½tsp
p
h
• Thyme, 1tsp
• Spring onions, handful,f chopped
• Spinach, handful, f chopped d

METHOD
O
Step 1 This fresh take on
a ffamily ffavourite is loaded
with vitamins to ffight off ff any
g
germs around the ggym ffloor/
ff
office. Heat a dash off oil in a
skillet,, then soften
f the onion
and d peppers. Remove and d
place
l in a mixinggb
bowl.l
Step
S p 2 Soften f the potatoes
p
in the pan, drizzled with olive
oil,l then
h remove and d place
pl
with your veg. g Now fryf the
sausages in the pan for f five
f
minutes. As they h brown,
b
crumble bl them
h withh a spoon.
p
Re-add dd the
h vegetable
g bl mix.
Step
S p 3 While that cooks,,
whisk
h k the h eggs, milk,
lk salt,l
pepper
p pp and d thyme.
hy Pour into
a dish
d h withh theh sausage g and d
veg, then bake ffor 20-25
minutes. Sprinkle kl withh spring
onion and d spinachh and d divide
d d
into Tupperware. Or d digg in.

47% COOKING TIME CALORIES CARBSS

OF YOUR VIT C
RDA PER PLATE
0
390 255G
PROTEIN FAT
45

15

30
20G 23G
MENSHEALTH.CO.UK MEN’S HEALTH 125
THE MH DIRECTORY
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 _
GUIDE TO
_ STYLE
03/17
Dressing
Edited by Eric Down & Matt Hambly

Down While the deformalisation

of fashion in recent years
is largely welcome, a few
things have been lost
in translation. Firstly, the relaxation of dress

For
codes is categorically not a relaxation of effort.
Secondly, dressing down does oes not
mean dressing like an overgrrown
child. Our guide seeks to pull ull
up your socks and forestall the
infantilisation of fashion. Thhis,,
gentlemen, is grown-up style yle

Grown
-Ups
ILLUSTRATION: ADAM NICKEL
Holding Back INSTANT UPGRADE

T Elevate your standing

on the commute by
picking up this slick
backpack, designed
for active men on the
go but with an eye for
cultivated opulence
GUIDE TO STYLE – 03 / 17

The wearing of rucksacks by

grown men has always been
a case of walking a stylistic
tightrope. On the one hand,
when faced with a heavy load,
the rucksack provides the backpack is understated,
ultimate in support and with a structured silhouette
comfort (whereas a single- that nods to the brand’s
strapped bag will not carry has helped graduate the nautical roots,” says Simon
WORDS: JACK STANLEY | SET DESIGN: SLM

weight with your chiropractor).
But, on the other hand, there
is the very real risk of looking
like a chicken-liver schoolboy
on the first day of term.
And this becomes no man –
professional or otherwise.
Photography by Sun Lee Thankfully, Miami-based
accessories brand Miansai
backpack from middle school
to master’s degree. With space
for your gym kit, a removable
laptop sleeve and adjustable
shoulder straps to spread the
load, crucially it does away
with any idea you could be
on the way to double French.
“This leather and fabric
Spiteri, accessories buyer
at Mr Porter. What we think
he means is that this is a
sophisticated yet durable
winner. And to be clear, at
£342 , so it should be. But
then, it’s a small price to pay
for finishing top of the class.
£342 miansai.com

132 MEN’S HEALTH MENSHEALTH.CO.UK

 Staples
Di
T-shirts annd trainer
jeans – all foun
iners, sweats and
f undations on which
every good d wardrobe
w is built.
However, they also happen to be
the uniformm of teenage skate rats
and street corner delinquents.
To reclaim the basics, follow our
manual to sophisticated staples
GUIDE TO STYLE – 03 / 17

COAT £320
TOMMY HILFIGER
JACKET £170
NATURAL SELECTION
SWEATSHIRT £152
MAISON KITSUNÉ
CHINOS £169 CLOSED
BAG £28 NEW LOOK
TRAINERS £85 ALDO
WATCH £127 SWATCH
GLASSES £197
BLACK EYEWARE

Photography by Jobe Lawrenson

Styling by Eric Down
Words by Matt Hambly

Sweat The Smart Stuff

Say what you like about Kanye West (we don’t have the column inches), the man has single-
handedly elevated the sweatshirt to high fashion. But Yeezy’s down-at-heel take on the collegiate
staple is a misstep for everyday life. Eschew the lived-in look for a pristine grey number to
provide the perfect foil to a bolder coat. Sweatshirts and denim go well with work boots for
an off-duty look, but swapping in chinos is a sleeker move. The confluence of smart and sport
nods to 2017’s continuing athleisure trend and suggests you put in more effort than you have.

134 MEN’S HEALTH MENSHEALTH.CO.UK

 THE CLOSE-UP

COAT £125 COS

BOMBER £75 FARAH
T-SHIRT £60 SUNSPEL
CHINOS £235 AMI
BELT £60 ANDERSON’S
BAG £650 BOSS
SHOES £90
CLARKS ORIGINALS
SCARF £49 UNIVERSAL WORKS
SUNGLASSES £495 TOM DAVIES

GUIDE TO STYLE – 03 / 17
Amplify your
basics with
a well-curated
selection of
bold and bright
accessories

Tailored With A Capital T

The plain T-shirt is one of the most dangerously democratic pieces in a man’s wardrobe arsenal.
Show us a resplendent James Dean in a well-fitting white tee and we’ll present you Steve Stifler
with ‘Orgasm Donor’ emblazoned across his chest. To reclaim menswear’s best ever invention,
you need to renew its context. Tuck into tailored trousers to mix smart and casual without
looking, well, smart-casual. And buy the best you can afford – the heavier the cotton, the better
it will hang. There are limits, though: over £60 and you’re paying for branding over quality.

MENSHEALTH.CO.UK MEN’S HEALTH 135

 Casual shoes
paired with
a suit needn’t
look like you’ve
put in less
effort
BLAZER £745 AND
TROUSERS £345 PAUL SMITH
SHIRT £155 GANT DIAMOND
TRAINERS £100 LACOSTE
BAG £695 MULBERRY
WATCH £575 BULOVA
BANGLE £195
DANIELLA DRAPER
GLASSES £30 SEE CONCEPT
GUIDE TO STYLE – 03 / 17

STYLE ASSISTANT: RICCARDO CHIUDIONI

Middle-Age Kicks
Trainers have broadly occupied two camps in recent seasons: garish, highly engineered
sports-ready footwear and understated-luxe white sneakers. It should hardly need stating
into which camp the dressed-down grown-up treads. Neon tech might dazzle on the gym floor,
but they won’t cut it at work. For the perfect pitch, look for a pair that wouldn’t look out of place
with a suit – boasting a quality upper and sturdy shape. Outfit-wise, an Oxford shirt will help
communicate the message that you’re dressing the suit down, not smartening the trainers up.

136 MEN’S HEALTH MENSHEALTH.CO.UK

 THE CLOSE-UP
EMPORIO ARMANI WATCH STATION AT HOUSEOFFRASER.CO.UK, FARAH.CO.UK, GANT.COM, HUGOBOSS.COM, JAEGER.CO.UK, JIMMYCHOO.COM, LACOSTE AT SCHUH.CO.UK, KITSUNE.FR, MAX PITTION AT MRPORTER.COM, MIANSAI.COM,
STOCKISTS: ALDOSHOES.COM, ANDERSON’S AT MATCHESFASHION.COM, AMIPARIS.COM, BLACKEYEWEAR.COM, BRUNELLOCUCINELLI.COM/EN, BULOVA.COM, CLARKS.CO.UK, CLOSED.COM, COSSTORES.COM, DANIELLADRAPER.COM,

MULBERRY.COM, NATURALSELECTIONLONDON.COM, NEWLOOK.COM, PAULSMITH.CO.UK, SEE-CONCEPT.COM, SUNSPEL.COM, SWATCH.COM, TIMBERLAND.CO.UK, TDTOMDAVIES.COM, TOMMY.COM, UNIVERSALWORKS.CO.UK

GUIDE TO STYLE – 03 / 17
JACKET £930 BOSS
SHIRT £65 JAEGER
CARDIGAN £630
BRUNELLO CUCINELLI
JEANS £95 GANT RUGGER
BOAT SHOES £105 TIMBERLAND
BAG £265 JIMMY CHOO
GLASSES £375 MAX PITTION
DOCUMENT HOLDER
£214 MIANSAI
WATCH £259
EMPORIO ARMANI

Jean Selection
From pleated waists to wide hems, trousers have been through a number of menswear makeovers
recently. But jeans will forever be a mainstay in the stylish man’s wardrobe, as long as the cut is right.
Look for a pair that sit on or above your hips – your true waist. And don’t fret about Simon Cowell
jibes – correctly proportioned slacks will give you the X-factor. By drawing the viewer’s eye up
the body you elongate the legs and make your shoulders look broader. Finally, avoid pairing jeans
with apparel made for sport. Replace hoodies with knits, and trainers with boat shoes for spring.

MENSHEALTH.CO.UK MEN’S HEALTH 137

 Second Hand
Investments
There’s a time and place for your shiny retro
Casio, but unfortunately it’s not in a guide to
grown-up style. Buy with maturity, however,
and you might just be rewarded in the future
GUIDE TO STYLE – 03 / 17

02

01

STYLING: ERIC DOWN | SET DESIGN: SLM | DAVIDDUGGANWATCHES.CO.UK

Invest in
quality classics
over statement
pieces, regardless
of personal
taste

Photography by Sun Lee

Words by Alex Doak

138 MEN’S HEALTH MENSHEALTH.CO.UK


The prevailing wisdom in the
watch world is that there are
no surefire investments. Buy
with your heart rather than
your head, say the canny old
hands, and at least you’ll own
something you love. However,
according to pioneering
dealer David Duggan, there
are exceptions to every rule.
“I’ve been thinking of all
the types of watches I’ve sold,
dating from the early ’90s,”
he tells MH, standing in his
boutique on Mayfair’s chichi
Burlington Arcade, “and the
key is to look for high-quality,
vintage understatement.
Think Patek Philippe, Rolex,
or maybe a couple of the
other big Swiss brands. Buy
then wait 20 years. They will
nearly always yield profit.”
Duggan should know.
Having started his business
in 1983 and specialising in
Patek – still regarded as the
03 greatest of the Swiss maisons
– he is now a member of the
British Horological Institute.
“I used to think I was
a Patek man through and
through,” he confides, “but
now I’m all about Rolex. The
standards are so high – the
eye for detail, the obsession
with perfection. You don’t
04 quite see that anywhere else.”
It’s precisely these
qualities that engender both
Rolex collectors’ fanaticism
STOCKISTS: JAEGER-LECOULTRE.COM, PATEK.COM, ROLEX.COM, TUDORWATCH.COM
and the watches’ continuing
performance at auction. So
Duggan is somewhat biased
when it comes to advice on
how to build a gainful ‘watch
wardrobe’, covering off every
sartorial eventuality.
“If you’re buying new, a
steel Rolex Submariner (04)
is a must,” he says without
hesitation. “It’s a banker. You
can dive with it, but it looks
great with a suit, too. Then
there’s the steel Cosmograph.”
Duggan is referring to Rolex’s
iconic Daytona chronograph,
the waiting time for which can
be close to a year for a steel
example. “It’s the perfect
MENSHEALTH.CO.UK
WRIST MANAGEMENT
sporty watch if you want
a more versatile look.”
Should these watches’
respective £5450 and £8250
pricetags feel a little spiteful
at this austere time of year,
the vintage gems in Duggan’s
own showroom have been
supplemented by Rolex’s
rising sibling star Tudor.
“The new Tudor Heritage
Black Bay Dark (01) is a
gorgeous revival of the way
the Submariner looked in the
’50s. It is fitted with Tudor’s
in-house movement, too,
starting at a modest £2300.”
At the dressier end of the
spectrum, Duggan believes
in Jaeger-LeCoultre’s
GUIDE TO STYLE – 03 / 17
Reverso (02). Its slender, art
deco rectangular case flips
over to protect the dial – a
function famously requested
by the polo players of colonial
India. But it’s specifically the
Tribute DuoFace (£8150)
that Duggan admires.
“It’s great value for such
an esteemed brand; a dress
watch you can wear every
day, with a lighter or darker
dial depending on your outfit.”
But Duggan specialises
in pre-owned timepieces,
so it’s unsurprising that he’s
also in favour of investing
in something with history. “I
recommend a Patek Philippe
Nautilus (03) (£18,030),” he
says. “Forty years ago it made
a splash because it was the
brand’s first and only sports
watch. And the ‘porthole’
design that established such
an immediate personality
remains as strong.”
Certainly none of these
come cheap. But then neither
would laying down your hard-
earned cash be a waste. If
you bought a car for a similar
price, for example, you
couldn’t reasonably expect it
to be alive and kicking in two
decades, let alone bringing in
a return. In this case, it pays
to have time on your hands.
MEN’S HEALTH 139
 What
I’ve
Learned
GUIDE TO STYLE – 03 / 17

About
Style
Do the clothes make the man or is true élan something more ingrained?
MH spoke to six veterans of British style to find out what the years have
taught them about looking sharp and maintaining savoir-faire with age
GUTTER CREDIT

Photography by Philip Sinden

Styling by Eric Down
Words by Josh Sims
MENSHEALTH.CO.UK
 THE PORTFOLIO

01
Sir Paul
Smith, 70
Designer and founder
of Paul Smith

“The biggest lesson

I’ve learned over many
years of dressing myself
is to accept your age
and dress accordingly.
For me, style is about
understanding your
lifestyle, knowing your
body type and then
dressing in a way that

GUIDE TO STYLE – 03 / 17
feels appropriate. That’s
not being conservative,
it’s just being smart.
“Whenever you’re
deciding what to wear
it’s most important that
you should feel – and
therefore look – as
natural as possible. If it
feels forced then you’re
never going to look
stylish. I like to think
that I design clothes
people feel comfortable
wearing. In fact, I’ve
always prided myself
on making kit that men
really love and want to
wear, rather than leave
on a hanger.
“Ultimately, I believe
style can be found in
simplicity. Even if it’s
something that we all
wear a lot of – a white
shirt or a navy blue suit,
perhaps – you can look
inherently stylish if you
do it with confidence.
On no account, however,
should you ever be
seen wearing a tie with
a large Windsor knot.
That’s very important!”

BLAZER £1980
BRUNELLO CUCINELLI
JUMPER £145 SHIRT
£145 TROUSERS £230
TIE £85 BRACELET £75
ALL PAUL SMITH
BAG £895 MULBERRY
 THE PORTFOLIO

02
Oliver
Spencer, 45
Designer and founder
GUIDE TO STYLE – 03 / 17

of Oliver Spencer

“Style means many things, BOMBER £689

but first and foremost in OLIVER SPENCER
SWEATER £395 JIGSAW
a man, I think it means good TROUSERS £260
manners. What’s inside CERRUTI 1881
BAG £99 MARKS & SPENCER
those clothes, the way you WATCH £1310 LONGINES
conduct yourself – these are BANGLE £390 TATEOSSIAN
the building blocks of style.
Beyond that it’s about
thinking from the feet up

HAIR & GROOMING: KEVIN FORD USING KIEHL’S | MODEL: ROB KNIGHTON AT NEXT MODEL MANAGEMENT | PHOTOGRAPHER’S ASSISTANTS:
and realising you’ll never go
down badly in good shoes.
“I genuinely believe that
style is representative of
who you are and what you
stand for. There’s an old
saying that if you’re truly

CHRIS BROMLEY, SHAUN BRANSGROVE | STYLIST’S ASSISTANTS: RICCARDO CHIUDIONI, SCARLETT WRENCH
stylish, you’re not aware of
it. That suggests style is
more a reflection of your
lifestyle than anything else.
I subscribe to that.
“This isn’t something that
only comes with age, by the
way. You see cool kids on the
street who dress a certain
way and have their own style
and that’s to be admired.
They’ve just got it. It’s them.
My nine-year-old throws on
stuff some days and looks
great, while his brothers
might look like buffoons.
So you can see who’s going
to be running the empire
one day! When it comes
down to it, it’s demeanour.”

142 MEN’S HEALTH MENSHEALTH.CO.UK


03
Patrick
Grant, 44
Designer and owner
of E Tautz
“When I was younger I spent
a long time mucking about
with fashion. I was fanatical
about style and different
looks from a very young age
and I tried all sorts of things.
In hindsight some of it came
off great and some was plain
awful, but that’s a rite of
passage in itself.
“I think you become
more aware of true style as
you grow up. That’s partly
because stylish people
provide a treasure trove
of cues, which the more
attentive among us pick
up on. It could be the way
Prince Charles ties his tie
GUIDE TO DENIM / STYLE – 03 / 16
CARDIGAN £125
JOHN LEWIS & CO
T-SHIRT £65
J LINDEBERG
TROUSERS £395 E TAUTZ
SHOES £210
LIBERTINE-LIBERTINE
BANGLE £140
ALICE MADE THIS
WATCH £215
LARSSON & JENNINGS
GUIDE TO STYLE – 03 / 17
knot, or maybe the way
my ex-girlfriend’s brother
wore his Air Jordans. All
of these things seep into
the subconscious.
“When you distil these
cues, they become the
essence of your own style.
Individually they might
not be new, but together
it becomes you. It’s your
uniform. Nurturing that
kind of personal style is
also a simpler, better way
to live, and it’s something
that’s of great importance
to me. Disposable fashion
is a global curse – it has
nothing to do with style.”
 THE PORTFOLIO

04
Eddie
GUIDE TO STYLE – 03 / 17

Prendergast,
55
Menswear entrepreneur
and founder of Present

“The one thing style is

categorically not is ‘fashion’.
Fashion comes and goes
but style is always there.
Fashion is about frocks; it’s
for the ladies. That might
sound terrible, but it’s true.
“That’s not to say that you
shouldn’t change the way you
look as you feel like it. In fact,
you have to keep moving it
on, otherwise fashion catches
up with you. But fashion
lasts just a season. You can
go back to the older style
when fashion is done with it.
“I don’t have a problem
with flamboyance, but you
have to stay on the right side
of it. The reality is that most
stylish menswear hasn’t
changed in the past 50 years.
That’s important to recognise
in a time of clothing overload.
Everyone is ‘fashionable’ now,
theoretically. But that’s not
the same as having style.”
JACKET £65 RIVER ISLAND
HENLEY £65 SCHIESSER
TROUSERS £590
BRUNELLO CUCINELLI
SHOES £490
GIORGIO ARMANI
BAG £1470 TOD’S
GLASSES £193 PAUL SMITH
WATCH £2845
MÜHLE-GLASHÜTTE
GUIDE TO STYLE – 03 / 17
 05
Mark
Powell, 56
Tailor and founder
of Mark Powell

“Men need to stop wearing

overly tailored suits. A tight
jacket doesn’t become a man
out of his twenties – when
you can see the fabric pulling,
any sense of grace is lost.
A well-cut suit with a bit of
length looks more elegant.
“The mistake many men
make is wearing a suit like
a set of overalls. There needs
to be flair. It’s accessorising:
even an expensive suit won’t
look as good without a nice
hanky in the pocket, or the
right shoes. The suit has to
be well-cut, obviously, but
GUIDE TO STYLE – 03 / 17

it’s the details that matter.

“A plain wool suit is a solid
starting point. You don’t want
a tie with a big knot – I use
a schoolboy knot. Then you
want a tie pin and a pocket
square that coordinates with
your tie. We’ve had to accept
trainers with suits, which is
something that I think can
work. But I can’t get on board
with brands who have no
sportswear heritage making
recreational shoes. Go to
the people who do it best.”

COAT £239 JAEGER

T-SHIRT £60 SUNSPEL
TROUSER £710 JIL SANDER
SHOES £205 GRENSON
WATCH £4190 IWC
BAG £433 MICHAEL KORS

MENSHEALTH.CO.UK
 THE PORTFOLIO

06
Richard
James, 72
Tailor and founder of
Richard James

“Style is the indefinable “The ‘right’ suit, however,

realisation that you’ve got
something right. That’s
what I’ve learned. I’m not
convinced by the old cliché
that it all comes from within,
because I’ve seen on many
occasions in the 25 years
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is a crucial and sometimes
elusive thing. That’s what
you’ve got to realise and it’s
what ultimately separates
the truly stylish from the
professional shoppers.
The right suit is a different

we’ve been on Savile Row thing for different men. You

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that, with a little help, it need to hunt it down and

can be arrived at through
forethought and practice.
“Of course, a select few
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work with the help of a good
tailor to find it. The end COAT £1315 PRADA
SHIRT £60 FARAH
result is priceless.”

TROUSERS £395 E TAUTZ

can – and do – stumble upon GLASSES £165
so-called style by accident. WESTWARD LEANING
WATCH £590 TISSOT
But men tend to grow into

GUIDE TO STYLE – 03 / 17
their clothes and the effect
that the right suit can have
on a man’s posture and
bearing is as remarkable
today as it was in the days
of knights and armour.

MENSHEALTH.CO.UK MEN’S HEALTH 147

IT’S TIME
FOR AN
UPGRADE
THE A|X CONNECTED HYBRID
SMARTWATCH IS REDEFINING WHAT
YOUR WATCH CAN DO BY FUSING
STYLE AND FUNCTIONALITY INTO
ONE TIMELY PACKAGE TRACK
RECORDS
Sync the A|X hybrid

T
 
he idea of what a watch can be has smartwatch with
changed radically over the past decade, any number of apps,
but there remain two constants: style and including Google Fit,
functionality. The A|X hybrid smartwatch Apple Health, UP by
Jawbone or Under
combines the best of both in a piece that looks Armour Record, and
every bit a sleek timekeeper but also packs it will take the place
a stealthy tech punch. Keep track of your steps, of a fitness tracker,
stay up-to-date with friends, never miss an recording your daily
step count. The only
important date again – the A|X hybrid smartwatch question now is, will
is like a PA on your wrist – simply connect it to you remain one step
your iPhone or Android device using the A|X ahead of your friends?
Connected app. You can even use it to take snaps
or set the self timer. If that means no more selfie
sticks then, well, that’s fine by us.
Crucially, though, the A|X hybrid smartwatch
looks the part as well. The smart 44mm silicon
case, allowing for greater connectivity to your
phone at a distance, houses two dials showing
dual-time zones and a date, alert and battery-life
indicator. Not that juice will be an issue. Rather than
a nightly recharge on your bedside table, the A|X
hybrid smartwatch runs off a coin cell battery that
will keep you on the grid for up to six months. How’s
that for freedom of movement? It’s time to invest.
MH PROMOTION

FACE TO FACE
Take a closer look at the
A|X hybrid smartwatch
 TIME LORD
At the press of
a button, the A|X
hybrid smartwatch
will allow you to
check another time
zone of your choice
– useful for avoiding
that 4am phone
call. It also syncs
automatically to your
phone’s time so that
you never have to
worry about putting
your watch back,
or forward.

KEEP SMART
On a date, in a
meeting or sat at
dinner and don’t want
to have your phone
out? Let the A|X
hybrid smartwatch
notify you if you have
a message that needs
your attention. And
until you do, you can
focus on the people
who matter.
 MH PROMOTION

STAY CONNECTED
Use the custom designed A|X
Connected app to realise the
full potential of your watch

MIXES WELL
Regardless of
whether you use an
Android or iPhone,
the A|X Connected
app allows you
to link up to your
watch and access
a range of clever
and useful features.

TEAM PLAYER
The A|X Connected
PITCH app feeds the data
your watch gives
CONTROL it into your choice
The A|X hybrid
of fitness-tracking
smartwatch certainly app, be it iOS Health,
lives up to its name, Up by Jawbone
allowing you to stay or even Under
in contact with your
phone at over 80 feet.
Armour’s Record.
Use it to wirelessly
stop, start, skip or go
back through your GOAL ORIENTATED
music at home, in the Set targets for
car or even when yourself including
you’re out for a run.
a daily step count
and, if smashing
your PB wears you
out, you can set
a nightly sleep
target, too.

END GAME
The A|X Connected
app will convert
your watch’s data
into easy-to-read
charts so that you
can see how you’re
doing in real time,
using your phone.

#AXCONNECTED
FIND OUT MORE AT
ARMANIEXCHANGECONNECTED.COM
M
 Well-Aged
Cuts
No man over 30 should rock a haircut with
a name, goes the unwritten grooming rule.
It’s a good one. Venerable barber Brent
Pankhurst explains how to transition from
quiff to crop gracefully, and why a classic
cut will never look out of place
GUIDE TO STYLE – 03 / 17
A. Pick Of The Crop
Just as there was a time for
skinny jeans – specifically
2003 until 2012, thank god –
so there is a right moment
to consign your high quiff to
history. For the over-thirties,
that time is now. From hereon,
the way you wear your hair
is about style, not fashion.
A precisely cut side parting,
close crop or easy rider suits
any look. Sceptical? Think of
a timeless style icon. Did he
have an undercut? Precisely.
152 MEN’S HEALTH
B. Body Blow
Men’s hair thins with age, so
you need to work with your
hairline instead of clinging on
to your style. That feathered
cut might have looked good
in the Britpop years, but
does it work now? Likewise,
if your quiff won’t play ball,
that’s nature’s way of telling
you to wear it shorter. You
can still have it longer on top,
but ask for it balanced with
scissors, overcombed into
the nape. To mention Steve
McQueen here sounds clichéd,
but Google his haircut. That.
C. Scissor Happy
Clippers are the weapon of
choice for hipster barbers.
The step change from long,
manicured top to closely
clipped sides has dominated
hair trends. It’s a good (if tired)
look that works best on men
aged 28 with a waist size
to match. For a more adult
hairline, opt for a finger-length
scissor cut around the back
and sides. It looks as sharp
and impressive at work as it
does with jeans and a T-shirt.
WORDS: ALEX HARRIS | PHOTOGRAPHY: ZAC FRACKELTON | STYLING: RICCARDO CHIUDIONI | MODEL: LUCA RIBEZZO AT ESTABLISHED | SHOT AT PANKHURST LONDON, PANKHURSTLONDON.COM | JUMPER £35 HM.COM, TROUSERS £165 SUNSPEL.COM
D. Product Management
Graceful maturation doesn’t
mean clearing the cabinet.
True, a surfeit of gel/pomade
is a sign of callow youth, but
haircare is still crucial. Start
with a volumising shampoo
(American Crew Trichology
£12), then apply your product
judiciously: a 5p-sized blob
of moulding cream will give
shorter hairstyles subtle
texture. For longer cuts, try
using a styling conditioner
instead of wax; that way you’ll
end up looking more Daniel
Craig, less One Direction.
MENSHEALTH.CO.UK
 THE GROOMING MANUAL

Home Remedies
Just because you’re longer in the tooth, doesn’t mean you need to look worse for wear – or be short of pocket

Undo Skin Damage Brighten Your Smile Guard Your Hairline

There is a highly lucrative Home tooth-whitening Losing it? Opt for a short
industry catering for kits abound. But they’re cut, says Pankhurst. But
complaints such as this expensive and some are where most barbers will
and it’s more than willing considered harmful to give you a square shape,
to take money from you your oral health. Instead ask for it rounded at the
to soothe redness and try a natural method that corners, which will make
fix broken capillaries. For has now been backed by a receding line slightly
a milder, cheaper option, research from scientists less obvious. Ideally you
apply some vitamin E oil in India: swill coconut oil want it finger-length on
to your skin – it has been around your mouth. Its the sides and textured.
found to reverse damage fatty acids whiten teeth Work it with some matte
on a cellular level. and reduce microbes. clay to add thickness.

Tools Of 01

Refinement
Maturity brings with it a fresh set of
Shaving Brush
While a proper
badger-hair brush is
as much about the
and ingrowing hairs.
If well maintained,
experience as it is a single blade will
grooming challenges, so make sure you’re the benefits, the give you a beautifully

fully equipped for the task, says Pankhurst advantages for the
mature man are
palpable. Applying
soap or foam with
a brush effectively
acts like an exfoliator,
making for a smooth
ride and fewer bumps
and rashes. Leave
those to teenagers.
01 Resin Handle Badger
Hair Brush £45
03 pallmallbarbers.com
02
Small Hair Clippers
02 You might be able to
get away with tufts
below the hairline in
your twenties, when
untamed plumage can
be a sign of youthful
exuberance. Not so
when you’re meant
to be of managerial
stock and unruly
hair typifies a body
in decline. Use these
clippers to neaten the
PHOTOGRAPHY: SUN LEE | SET DESIGN: SLM | ILLUSTRATIONS: ADAM NICKEL
GUIDE TO STYLE – 03 / 17
smooth finish.
TSS Stainless
Steel Handle Double
Edged Razor £33
shaving-shack.com
04
Wide-toothed Comb
If you have slightly
longer hair, then you
should be towel-
drying it and shaping
it with a wide-toothed
comb. Hairdryers will
dry out and damage
your hair while
brushes can pull
strands out if you’re
already thinning.
Now is the time to
introduce more –
albeit judicious –
haircare, not less.
L’Officine Universelle
Buly Handle Comb
£42 mrporter.com
05
Nail Scissors

back of your neck. These aren’t just for

Braun Cruzer 6
Precision £14.25
beautyexpert.com
03
Safety Razor
You’ve not shaved
05 properly until you’ve
tried shaving with
a single-blade razor.
This is exactly what
we use in the shop.
Multi-blade razors
and electric shavers
have a tendency to
eat up your skin,
leading to irritation
04
your nails – though
any self-respecting
man should certainly
keep those in check.
Equally useful is their
ability to manage
the rogue hairs that
sprout from the
nostrils and ears
in men of a certain
age. This is simply
an unfortunate fact
of life that needs
addressing, so start
snipping ’em.
Tweezerman
Stainless Steel
Scissors £23
lookfantastic.com

MENSHEALTH.CO.UK MEN’S HEALTH 153

 CABINET RESHUFFLE
Scents
Fragrance counters tend to be piled with homogenous
bottles targeting libidinous adolescents. Forgo the
eau de bro in favour of these more cultured options
03

02
Heritage
scents
prioritise
GUIDE TO STYLE – 03 / 17

lasting appeal
04 over instant
impact

05
01

03
STYLING: ERIC DOWN | WORDS: JAMIE MILLAR | SET DESIGN: SLM

01 Vanilla Guy
Pepper Spray ‘Gourmand’ fragrances 04
“Younger men tend 02 are ones that contain Men Only 05
to go for cardboard- Hirsutes You edible notes – in this Givenchy might be Mr Hide
cutout scents with a “This scent feels more case, almond and more associated with “It might be called
standard citrus-wood- mature because it’s vanilla, the latter being Parisian catwalks, but Patchouli, but it’s the
amber structure,” retro,” says Alavi. “The common in pre-’90s fragrance-wise it’s guaiacol obtained from
says Dariush Alavi, patchouli is redolent scents. “This is noble very much a case of beechwood that gives
author of Le Snob: of a burlier masculinity, and intoxicating,” heritage over fleeting this its cultivated
Perfume. “But pepper but cleaned up by new says Madeleine Cable, fashion. “It’s a twist on edge,” says Alavi. Think
is a difficult note to distillation methods, fragrance buyer at tradition, mixing tonka Sex Panther, minus
render long-lasting, so you won’t go out John Lewis. That bean, rich pepper and the nostril-stinging
so it lends this a more feeling like an extra means more Clooney, patchouli,” says Cable. pungency and actual
refined edge.” in Boogie Nights.” less Bieber. The result is timeless. bits of panther.
Blackpepper by Monsieur by Jo Malone Myrrh & Gentlemen Only Patchouli 24
Comme des Garçons Frederic Malle £150 Tonka Cologne Intense Absolute by Givenchy by Le Labo £165 Photography By Sun Lee
£83 selfrides.com fredericmalle.com £105 jomalone.co.uk £70 johnlewis.com libertylondon.com

154 MEN’S HEALTH MENSHEALTH.CO.UK