Home//Men's Health UK/September 2021/In This Issue
Men's Health UK|September 2021THE EXPERT PANELMITCHELL S JACKSONAUTHORIn his Pulitzer Prize-winning account, the New York novelist explores race and the culture of running p50SINEAD ROBERTSNUTRITIONISTNavigate the maze of conflicting nutrition advice with Roberts, who sifts the facts from the fiction in our guide to modern food myths p70JEAN-CLAUDE VAN DAMMEACTION MOVIE LEGENDThe undisputed icon of martial arts cinema opens up about his rise, fall and late-career resurrection p76GILES YEOOBESITY RESEARCHERThe Cambridge genetic scientist Yeo explains why most diets fail – and why counting calories in the pursuit of weight loss is a fallacy p68GUSTAVO VAZ TOSTESELITE TRAINERThe CrossFit guru and head of training at WIT shares his selection of top gear for both the home and the gym p116JOANNA HELLMUTHNEUROLOGISTMany nootropics make promises they can’t keep. Swerve them with Hellmuth’s scientifically sound tips for aspiring…1 min
Men's Health UK|September 2021THINK OUTSIDE THE STATIC DESKKEEP YOUR HANDS BUSYMindless doodling has been linked to better memory retention when engaged with a dull work task. University of PlymouthWATCH THAT VIRAL CLIPIn a study, those who watched a funny video tried harder to finish a problem. Journal of Business and PsychologySTRATEGIC DAYDREAMINGAllowing your mind to wander when wading through admin can help your brain conserve energy for harder tasks. Harvard UniversityWORDS: LOUEE DESSENT-JACKSON I PHOTOGRAPHY: AGATA PEC I ILLUSTRATIONS: ANDREA MANZATI AT SYNERGY ART…1 min
Men's Health UK|September 2021EAT ROOTS AND LEAVESSHOOTS100g A daily helping of nitrate-rich leafy greens is enough to boost muscle strength, according to the Journal of Nutrition.VSROOTS140ml A study in the Journal of Applied Physiology found that beetroot juice can help you cycle harder for longer.THE MH VERDICT: ROOTS WIN!We all know eating leafy greens will help your health and fitness flourish. But for their sheer variety of options, useful micros, delicious flavour and energy-giving, slow-burning carbohydrates, root vegetables are our champions. Dig for victory!WORDS: SCARLETTWRENCHI*ALLPER100G IPHOTOGRAPHY: DANMATTHEWS| ADDITIONALPHOTOGRAPHY: STUDIO33, GETTY…1 min
Men's Health UK|September 2021LESS IS MORE16:8 METHODEat all of your calories in an eight-hour window, while fasting for the other 16. Studies show that this helps you shed fat while holding onto muscle Journal of Translational Medicine5:2 DIETEat normally for five days per week, then restrict yourself to about 800kcal on the other two. A study found that this helps to improve insulin sensitivity. International Journal of ObesityEAT-STOP-EATFast for a 24-hour period twice a week – for example, stop after breakfast at 8am one day, then fast until breakfast the following day, so you still get to eat at least once every day.WORDS: LOUEE DESSENT-JACKSON I PHOTOGRAPHY: JOBE LAWRENSON I DIGITAL MANIPULATION: SCRATCHINPOST.CO.UK I ILLUSTRATIONS: ANDREA MANZATI AT SYNERGY ART…1 min
Men's Health UK|September 2021A GOOD TIME TO PROP UP THE BARUnlike a lot of gym kit, the Olympic bar isn’t a single-purpose item. Though you might assume that it’s only used for big lifts, it can also serve as your secret weapon in full-body workouts – especially when the gym is hectic.“Find a quiet corner and grab a barbell and some weight plates. That’s all you need for a comprehensive workout,” says MH fitness editor Andrew Tracey. Perform each of these moves in turn for three sets of 8-10 reps, limiting rest to a minimum in order to maximise calorie burn.“Keep the weight manageable,” says Tracey. “The aim is to build strength in different planes of movement, so you want to use a full range of motion with realistic resistance.”While the rest of the gym queues for the cable machine,…3 min
Men's Health UK|September 2021IT’S THE NIGHT BEFORE PAYDAY. ANY CHEAP GO-TO NUTRITION FIXES?Today 8pmMy stomach and bank account are at odds. Am I stuck with packet ramen?No, just shop smart. Frozen fish, in particular salmon (£1.50 per portion), is a smart option, because it’s swimming with protein and dietary fats.Makes sense… But I’m not into fish. Is there anything else?Eggs are another good source of protein and healthy fats. How about a frittata, or Spanish omelette? You can pack in lots of veg – whatever’s in the fridge.Ah, yes, there’s a ropey-looking broccolirattling around in the bottom drawer…Or see if the supermarket has a “wonky” section. It can be a cost-effective way to add greens to your meals. And check the frozen aisle. Ideally, you should eat everything fresh, but frozen food does keep a lot of nutrients locked in.I spoke too…1 min
Men's Health UK|September 2021THE RIGHT KIND OF BEER BELLYRed wine has long enjoyed its rep as a heart-healthy tipple, celebrated for its high polyphenol content. But it’s hardly a summer thirst quencher. Fortunately, according to Dutch gut scientists, grain matches grape, and a daily pint can be “very healthy”. It’s a claim to which we’re happy to raise a glass this month.This finding comes courtesy of Eric Claassen at the University of Amsterdam, who points to beer’s life-extending probiotics as an excuse to keep the fridge well stocked. Specifically, he recommends Belgian beers, which go through a double fermentation process, as opposed to mainstream lagers, which are only fermented once. The second fermentation stage doesn’t just make the beer stronger and more flavourful; it involves a specific type of yeast that can help to prevent illness.Studies have linked…1 min
Men's Health UK|September 2021The Smart Man’s Guide To Brain BoostersDr Joanna Hellmuth, a neurologist at the University of California San Francisco’s Memory and Ageing Center, is concerned. She is worried about vulnerable people such as vapenaysh6969, a Reddit user who asked for advice on the r/nootropics subreddit, an online message board where more than a quarter of a million people are trying to sort their way through the myriad chemicals on the market promising to enhance the brain. “Ordered phenylpiracetam,” wrote vapenaysh6969. “In desperate need of some motivation after being unemployed for a year now.”Hellmuth, who has studied the rise of pseudomedicine in products for brain health and mental performance, believes that the £5bn industry preys on those who are desperate for solutions. Its principal marks are people who are worried about their memory, stress levels or employability –…5 min
Men's Health UK|September 2021Don’t Call It a Come BackIt's Jean-Claude Van Damme calling. “How are you?” he asks. Before he can hear an answer, there’s a commotion on his end: phone-fumbling, a chihuahua barking and Van Damme’s wife, Gladys Portugues, laughing.“Ah, la la,” sighs Van Damme, back on the line. It sounds like French for: “What can you do?”“I’ve got my dog next to me on the table,” he explains, “and we just got back from the Caribbean.” The chihuahua starts yapping again. “Lola, stop it,” says the action movie icon in a firm, don’t-test-me tone. “She is so jealous of my wife, it’s unbelievable.”Lately, Van Damme and Lola have also been in France, Belgium, Italy and Monaco. “So, Mademoiselle Lola is now spoiled, because she’s been going from hotel to hotel.” He speaks to the dog again,…14 min
Men's Health UK|September 2021A Better ListenerAs the only black kidin a primarily white neighbourhood, Chris Marshall discovered as a teenager that drinking was an easy way to fit in. But fitting in didn’t mean strong bonds, and alcohol became a form of self-medication for his anxiety and depression. After dropping out of school, Marshall’s life began to spiral out of control, until he checked into rehab at the age of 23 and found sobriety and connection. Alcoholism festers in isolation.Following a decade in recovery, he opened Sans Bar, a place that brings together people who choose not to drink. He says that his patrons seem to connect on a deeper level, both with one another and with him, behind the counter. Here’s what he has learned.01 Be an Active ListenerTrue conversation takes place away from…1 min
Men's Health UK|September 2021Find Real Connection“In skateboarding culture, after you land tricks, you celebrate with beers,” says Turner. “Landing a trick was like getting a job promotion. So, at the skate park, it was a constant celebration.” The party ended, though, when Turner served a 17-month sentence for two DUIs (driving under the influence) between 2013 and 2014. He was 31 at the time.Prison introduced him to AA meetings, and Turner realised that maybe it wasn’t skateboarding culture that was to blame for his addiction. Maybe it was him. After Turner left prison, he entered a 12-step programme and told his skateboarding friends that he was sober. “They were proud of me,” he says. “That made me want to keep going.”In June 2020, he founded a skating programme with Healthy Life Recovery in San Diego,…1 min
Men's Health UK|September 2021StrongerI started drinking when I was around 13 and, when I got out of college, I began drinking on my own every day in secret. My last days of drinking weren’t any sort of dramatic, inciting incident. I was sick and tired of being sick and tired. I went to a meeting with a 12-step fellowship; I’ve been sober for 10 years. I was two years sober when I found CrossFit. It gave me something to work on every day. And it’s taught me some important lessons about growing stronger in the gym and in recovery, physically and mentally.01 It’s One Day – and One Rep – at a TimeIf you’re like me and you drank and got high every day from when you were a teenager until you were…1 min
Men's Health UK|September 2021THE TOXIN HUNTERFIRST, IT WAS INSOMNIA. THE PATIENTS STREAMING INTO THE OFFICE OF DR PIETER COHEN ALL COMPLAINED OF SLEEPLESS NIGHTS.One woman had headaches, chest pain and nausea. Another was depressed, sweating and trembling. Then a truck driver came to him with another concern: he couldn’t figure out why he had just tested positive for amphetamines.It was 2006, and Cohen, who was working at a community health clinic in Somerville, Massachusetts, realised that something was amiss. Many of his patients were Brazilian immigrants, so Cohen, who speaks some Portuguese, began to ask them questions. There was little that was surprising about their diet or exercise habits, but the results of their lab tests shocked him. A number of the patients had amphetamines in their systems, though none believed they had taken any.…12 min
Men's Health UK|September 2021The Freshest Summer FragrancesThe beach, a jungle, a field of lavender, an Italian citrus orchard, or the deck of an expensive boat… The best summer fragrances transport you. A great scent is complex, mixing base, mid and top notes to evoke a feeling and create a smell that will make people wonder, “Who are you wearing?” Honouring the world-class sailing team that competes under the Prada banner, Prada’s Luna Rossa Ocean is a classic summer scent that is perfect for the post-gym washbag. Its defining notes are bergamot and iris with a caramel finish, making it fresh, masculine and an MH award-winner for a reason. Acqua Di Parma’s Blu Mediterraneo Mandorlo di Sicilia, meanwhile, captures the Mediterranean way of life with notes of star anise, bergamot, Italian orange, vanilla and cedarwood. It’s a…1 min
Men's Health UK|September 2021The Slickest Beard OilsDandruff is an affliction that all beard owners know and fear. To fight off flaking and keep your skin and hair supple – particularly after you hit your forties – a top-quality beard oil is a bathroom cabinet essential. Using the best in South Korean skincare expertise, The Grooming Oil from Lab Series, with sea buckthorn, jojoba and sweet almond oils, will give your beard a healthy shine and makes maintaining it a breeze. It also serves as a razor lubricant and a post-shave hydrator that fortifies your skin and hair with essential vitamins. Where an average beard oil merely conditions the hair, an award-winning one serves as a specialist skin and facial hair solution. Our runner up, Jack Black Beard Oil – no relation to the actor – is…1 min
Men's Health UK|September 2021YOUR SUMMER MOTIVATIONORDER SECURELY ONLINE ATHEARSTMAGAZINES.CO.UK/WH-MHMAGAZINETerms and Conditions: Offer valid for new UK subscriptions by Direct Debit only. After the first 3 issues your subscription will renew at £19.99 every 6 issues. All savings are based on standard cover price. Subscriptions may not include promotional items packed with the magazine. *You will only receive instant access to the current issue if you subscribe online. The link to the digital instant access will be provided on the confirmation page after the checkout. All orders will be acknowledged and you will be advised of start issue within 14 days. This offer cannot be used in conjunction with any other subscription offer and closes 13 September 2021. For subscription enquiries please telephone 01858 438 852 and quote 1WH12086. Lines open weekdays, 8am-9.30pm; Saturdays, 8am-4pm. Calls…1 min
Men's Health UK|September 202102SAND STORMINTENSITYBAREFOOT SPRINT TO BACKPEDALMUSCLES WORKED: LEGS, CALVES, ANKLE AND FOOT MUSCLES Let’s start with the basics, because it’s all harder on sand than you might assume. Take off your trainers and dash across the sand. Stop after about 20 strides, as efficiently as possible. Without turning, backpedal to your starting point. Repeat the process until your time’s up.EB SAYS: You want to make this a true sprint, so don’t slow down on your last few strides. Ditto on the backpedals. The more aggressively you run, the more you’ll get out of this workout.INTENSITYPLANK TUCKMUSCLES WORKED: ABS, SHOULDERS, TRICEPS Let’s do a little abs work. Get in a press-up position. Keeping your core tight and your back straight, use your abs to slide your feet forward in the sand, driving your…3 min
Men's Health UK|September 2021Get on BoardTHE BOARDThe stability and buoyancy that Red Paddle Co’s 12ft 6in Voyager Touring Paddle Board provides don’t go unnoticed. Its length leaves room for a child, a dog or gear. From £1,200 redpaddleco.comTHE WATER-PROOF BAGIf you’re planning an extended adventure, you’ll need a 70L Troon dry duffle bag. It ensures that everything from clothes to loo roll will remain dry. £30 highlander-outdoor.comTHE WETSUITA decent wetsuit is advised. Orca’s Openwater Core Hi-Vis does the trick. As well as offering maximum visibility, Yamamoto neoprene provides great freedom of movement. £150 orca.com…1 min
Men's Health UK|September 2021EDITOR’S LETTERThe more perceptive among you may have noticed that this month’s cover model represents a slight departure from the norm. Certainly, as specimens go, the subject is well built, of handsome proportions and easy on the eye – though this is where the similarities to, say, Jason Momoa or Marcus Rashford end. Look closely enough and you will realise that September’s pin-up is, in fact, a sandwich.“What on earth were you thinking?” I hear you ask. (Actually, that might be my boss.) The answer is, well, many things. But let’s take them one at a time.First, why not? Men’s Health has been published in the UK for some 26 years. Over that time, we have always featured male figures on our cover: sometimes T-shirted, though mainly topless; more recently in…4 min
Men's Health UK|September 2021BUILD BIG BICEPS ON THE MOVEThe jury is out on exactly how many steps we need to take per day – after all, 10,000 is just an arbitrary number – but if you bring a kettlebell along for some of them, you’ll feel the benefits with every stride.“I absolutely love this move,” says MH fitness editor Andrew Tracey. “It sits between isometric and dynamic loading: you’re hitting your biceps with a static move, while building your core stability and working your traps, scapula and upper back.”It’s also an “anti-flexion” exercise, which is essential for those of us hunched over a desk all day. “Because you’re holding a weight in front of you, every step will try to collapse your core,” says Tracey. “To prevent this, your scapula retracts and your upper back, rhomboids and erectors…2 min
Men's Health UK|September 2021…I GET A SIX-PACK?01 CRUNCH TIMEWe all have abs, but their strength, shape and visibility varies, says PT Claire Steels, director of Steels Fitness. The extent to which they pop isn’t tied to the number of crunches you do. “Some will have visible abs without strong abdominals, while others will have strong abdominals without visible abs,” says Steels.02 CORE VALUESWant abs that would make a Love Island contestant blush? For that, men need to have less than 13-14% body fat, says Steels. Aim for consistency in your training and nutrition, maintain a calorie deficit, and adapt your plan after three or four weeks if you’re not seeing any changes.03 BRICK BY BRICKAn overlooked factor in the quest for abs is that the muscles have a functional purpose: to provide support to your core.…2 min
Men's Health UK|September 2021THE RIDE OF YOUR LIFEToday, almost half of Brits own or have access to a bicycle. But with popularity comes the inevitable desire to upgrade. Following the N+1 principle of bike ownership – that the correct number to own is N (the number you currently have) plus your next purchase – trading up is constantly on a cyclist’s mind.With the price of a “serious bike” at around £2,000, the first thing you need to decide is what you’ll use it for. After all, there’s little point investing in a peloton-worthy model if you’re only riding the odd weekend.Before carbon fibre frames became de rigueur, aluminium was the default. For amateur riders, the relative lightness and stiffness of an aluminium frame make it a wise option. Meanwhile, some think that rim brakes offer a more…3 min
Men's Health UK|September 2021THE MEN IN YOUR MIRRORIf 18 months of home workouts have caused you to reflect on the inadequacies of your home gym set-up, the FORME Studio mirror is worth looking into. Having already made an impact in the US, the smart mirror industry (see also: Tonal, the Mirror and NordicTrack Vault) is now flexing its strength in Europe, with FORME set to launch in the UK early next year.The reflective screen hosts a virtual gym, streaming hi-res workouts that include strength, cardio, yoga, boxing and recovery, as well as offerings from partner Barry’s, for the “Red Room” experience at home.It’s a hefty investment – but you get far more than a glorified YouTube channel. The mirror’s 12mp cameras allow it to offer feedback on your posture and performance, and PTs tailor your programme to…1 min
Men's Health UK|September 2021EVERYDAY LIFESAVERSLEND A HAND (OR FOOT)Volunteering – to run your Sunday league team, say – lowers all mortality risks. Aichi Prefectural College of Nursing and HealthBREW A DOUBLETwo or three coffees per day could help to delay ageing at the molecular level. Decaf doesn’t have the same effect. Harvard UniversityTURN THE PAGEReading for half an hour per day has a measurably positive effect on your lifespan. Yale University School of Public HealthWORDS: LOUEE DESSENT-JACKSON I ARTWORK: PETER CROWTHER AT DEBUT ART | ILLUSTRATIONS: ANDREA MANZATI AT SYNERGY ART…1 min
Men's Health UK|September 2021Cal Henderson6:45am Fake-CommuteLike millions of other people now working from home, Henderson, 40, had trouble establishing a morning routine. “You have to be a lot more intentional about separating your work and life,” he says. “For me, my 45-minute commute was that separation. Now, I go out for a one-mile walk in the morning, almost like a fake commute. My goal is to walk every street in San Francisco. I use this app called CityStrides, and it’ll tell you how many streets you have left to walk. I’m nowhere near done.”10:30am Use the Five-Minute RuleHenderson says that his calendar is filled with back-to-back calls and Zoom meetings. To free up time for himself and others, Slack HQ instituted the “five-minute rule”: every meeting must be set to end five minutes before…2 min
Men's Health UK|September 2021Why Calories Don’t CountA reduced-calorie diet is generally considered the key to weight loss. But you argue that most diets ultimately fail. Why?GY: In a sense, the majority of diets do work. They get people to eat less, which means they lose weight. The problem is keeping weight off. The way we’re set up evolutionarily is that the brain hates it when you lose weight; it considers it a reduction in your chances of survival. So, your brain will drop your metabolism slightly, and it will make you hungrier (1). It’s worse with extreme diets. The weight comes back on even quicker.What’s the alternative?The only way to lose weight is to change the way you eat for ever. You’ve got to put together a lifestyle strategy for keeping it off. It will always…5 min
Men's Health UK|September 2021Lasting Action Hero01/ WALL STRETCHStand with your arms outstretched and hands on a wall, bending forward as you keep your back and legs straight. “I’m going to take some steps back. Since I’m flexible, I can go a little lower,” he says. Lower your head between your arms; squeeze your glutes. Hold for eight seconds.02/ STANDING STRETCHStand tall with your core braced, feet parallel and hands by your legs. Inhale as you raise both hands up in an arch, clasping at the top. Exhale slowly as you bend to the left, then to the right. “A more advanced move is to bring your feet closer together,” he adds. This will work different muscles.MODEL: MARK THOMSON AT W MODEL I STYLING: ABENA OFEI I GROOMING: NAT SCHMITT USING KIEHL’S SKINCARE I SHORTS CASTORE…1 min
Men's Health UK|September 2021A Better DadMH Do you believe that recovery made you a better father?DT I don’t think I would have been a father without recovery. Anyone can become a father, but being a dad… My kids love me. One of my kids will call me every day. If it wasn’t for recovery, they’d be writing to me in prison. I’d be sending them Christmas cards and sh*t.MH Did you ever fear that you would pass on your addiction to your kids?DT My children have never seen me loaded. I was clean and sober for 18 years before I had my first son, Danny Boy. Great kid. Never had any problems. My son Gilbert, he shot dope; he’s got six years clean now. My daughter, Danielle, she shot dope; she’s got seven years clean…2 min
Men's Health UK|September 2021PatienceFifteen or 20 years ago, I wasn’t listening to people. I was this insecure, arrogant, stressed-out person who wanted to take a drug because I was so frazzled that I thought I deserved it. People who are susceptible to addiction have very low distress tolerance. The minute they’re uncomfortable, they take a drug to replace the bad feeling with a good one.It can be aggravating to be a primary care doctor. I try to reframe things and remember that I’m lucky that I get to help people. When I’m feeling down, I say, “Progress, not perfection,” meaning you’re doing your best to head in the right direction.We have an obligation to be informed citizens in these challenging times, but sometimes you need a news break. The other day, driving home…1 min
Men's Health UK|September 2021Find DriveIt was the mistakes that would crush him. “After I messed something up on air, I would want to curl up in bed in the foetal position and not go anywhere,” says Louie, who started out as a television reporter in Montana in 1996.At first, p*rn was a way to release that pressure. “Every night, I’d get home and be online looking at p*rn while my wife was in bed,” Louie says. She caught him; they went to couples’ counselling but ultimately divorced.After that, Louie’s addiction progressed to prostitution, until finally he sought help in the form of therapy. Louie says an idea kept popping up: “You’re drawn to this mental-health stuff. Why don’t you do it?”Today, Louie has 15 years of recovery, works as a mental-health counsellor and is…1 min
Men's Health UK|September 2021PICK THE RIGHT SUPPLEMENTS01 Stick to well-studied ingredients such as protein, amino acids and creatine, advises Cohen. When in doubt over the safety of an ingredient, check the US Anti-Doping Agency’s high-risk list.02 Look for the “Informed Sport” logo, says Whyte. This certification programme provides assurance that products have been tested for prohibited substances and are of a high standard.03 Be wary of bold claims, says Cohen. Go for “protein powder”, not “muscle builder”; or “ginkgo”, rather than “memory enhancer”. Whyte advises checking brands’ website to see if the claims are supported with robust scientific evidence.…1 min
Men's Health UK|September 2021The Sharpest Trimmers and ClippersWhen it comes to a standout beard trimmer, there are a few simple but crucial criteria to consider. Does it glide evenly across your skin and maintain its blade quality, even after multiple uses? Is it ergonomic and well built? How solid is the battery life? Can you surf the internet on it? (Maybe that one isn’t as important… yet.) Boasting all these features and more, our best in class, the Philips Shaver Series 7000 Wet and Dry Shaver for Men, might be a mouthful to say but is a dream to use. It features a motion control sensor that tracks how you shave to help you improve your technique; self-sharpening blades; and a protective coating made of micro-tech beads that cuts friction by 25%. It’s the perfect daily trimmer.…1 min
Men's Health UK|September 2021The Sleekest Men’s Hair ProductsNot so long ago, men’s hair products were gloopy, over-perfumed and possibly made from liquid concrete. Today, you can take your pick from a wide variety of quality pomades, clays, sea salt sprays and mousses. A premium hair product should sculpt and shape without giving the impression that Gorilla Glue is the key ingredient. Murdock London began life as a barbershop before expanding into a grooming range; its Sea Salt Mousse adds texture and thickness while giving you the flexibility to adapt your style on the go, whether your hair is thick, thin, straight or David-Luiz-curly. As a nice touch, the packaging is made from 100% recycled bottles. Meanwhile, Kiehl’s Texturizing Clay – formulated with pracaxi oil, cedarwood, eucalyptus, sandalwood and Moroccan lava clay – is easy to apply and…1 min
Men's Health UK|September 2021A HYBRID MENTALITY01 SLEEVE IT OUTA quality top that lets you move well is a basic requirement of functional fitness, regardless of where you’re throwing down. Forget sleeves – summer is here and your guns need to stay out. Nobody wants a T-shirt tan from outdoor training.WIT Outline Logo Tank £25 wit-fitness.com02 THE LONG AND SHORT OF ITFor the best results, pair the top with shorts that tick the same boxes. This woven pair from WIT may be lightweight, but it can take the hit of a barbell or burpees on the patio.WIT Lightweight Woven Shorts £60 wit-fitness.com03 SHAKEN, NOT STIRREDFoodspring, in my opinion, offers the best range of tasty products for a good price. No more lugging around a big tub: these sachets are ideal for stashing in your gym bag.Foodspring…3 min
Men's Health UK|September 202103 THEAQUATIC FAT BLASTERINTENSITYSHALLOW WATER BEAR CRAWLMUSCLES WORKED: TOTAL BODY, ESPECIALLY QUADS AND CORE Get on your hands and knees in shallow water, or near the waves. Make sure that your core stays tight – this will help you keep your shoulders and hips level. Crawl forward five steps, then crawl back to your starting point. Repeat the pattern until your time’s up.INTENSITYCORE WAVEMUSCLES WORKED: ABS, OBLIQUES, HIPS, SHOULDERS The bear crawls raised your heart rate. Now, let’s hit your abs. Get into deeper water. Clasp your hands in front of you at about shoulder level. Bend your knees until your arms are just underwater. Keeping your arms in front of you, rotate your torso back and forth until your time’s up.EB SAYS: Use your abs to drive the rotation – this will…3 min
Men's Health UK|September 2021BODYWEIGHT GUT CHECKJohn Chapman and Leon Bustin, theleanmachines.comTHE FORMATIn this unholy trinity, your mission is to accrue as many rounds as possible of the three pump-inducing movements in 15 minutes. Warm up, start a countdown timer, then get to work, hammering your way through round after round, resting only as necessary to catch your breath.START01 HANDS OFF Commence with five hand-release press-ups. Drop into a plank and slowly lower your chest to the floor, lifting your hands from the ground as you reach the bottom, before explosively pushing back up. “By stopping at the bottom of your press-up, you’ve lost all momentum and inertia,” says the Lean Machines’ John Chapman. “This means you have to create all of the force to push up without any help from stretched muscles.”02 CRUNCH THE NUMBERS…2 min
Men's Health UK|September 2021ONE WORD ANSWER #78When it comes to getting our five-a-day, many of us rather unambitiously settle for the default. According to a British Nutrition Foundation survey, around 50% of our average vegetable intake comes from just four sources: tomatoes, onions, peas and carrots. Though versatile and packed with essential nutrients, these reliable options – if relied on too heavily – can start to feel a little bland. As one Quora user posted, “Do you have a recipe that actually makes carrots taste less boring?”But perhaps we’re just looking at them the wrong way. “A day is coming when a single carrot, freshly observed, will set off a revolution,” the painter Paul Cézanne once wrote. And in recent years, scientists have been busily harvesting new ways to reconsider the UK’s number-one root vegetable.In a…2 min
Men's Health UK|September 2021FREE YOUR BRAIN FROM YOUR DESKThe return to the office might be good news when it comes to watercooler gossip and post-work pints, but settling back into your (hot) desk has a few unexpected downsides. While our homes might be full of domestic distractions – dishes that need washing, dogs that need walking – long periods of uninterrupted work aren’t inherently more conducive to getting things done.Not only is sitting down for hours at a time bad for your body, it’s bad for your mind, too. Scientists have long suspected that sedentary habits negatively impact cognitive function. Now, they know how. An experiment at the University of Illinois tracked the activity levels of 89 overweight adults over the course of a week. During the study, researchers assessed participants’ ability to multitask when faced with distractions.…1 min
Men's Health UK|September 2021THE NUTRITION SNOB’S GUIDE TO WEST AFRICA01 CHOP IT LIKE IT’S HOT“The hallmark flavours of West African cuisine are fire, umami and heat,” explains Aji Akokomi, founder of Akoko in London (akoko.co.uk). From Senegal’s warming, rich yassa to Nigeria’s vibrant, peppery ata dindin, root veggies and leafy greens are mainstays and tomatoes, peppers and onions form the basis of most sauces and stews. Get acquainted with these West African staples – and don’t hold the hot sauce.A BLACK-EYED PEASAs well as fibre and protein, these under-used legumes are packed with polyphenols, which prevent cell damage, protect against disease and extend your life expectancy. Boom boom pow.B FONIOFor granular gains, look to Africa’s oldest cultivated cereal. It contains an impressive amount of the amino acid methionine, which plays a role in the growth and repair of muscle…4 min
Men's Health UK|September 2021HOW THE MOUNTAIN FOUND HIS NEW PEAKThe mantle of “World’s Strongest Man” is a heavy one to bear. Since relinquishing it, Hafþór Björnsson feels considerably lighter. More than 50kg lighter, to be precise.“I feel so much better than when I weighed 205kg,” the strongman-turned-pugilist tells MH. “I’m obviously healthier, but I am also more focused.” In the pursuit of weightlifting records, bigger is better. “But when I had to force-feed myself every day, I used to get so tired,” he says. “Now, I’ve retired from that.”Björnsson, whose formidable size earned him the role of Gregor “the Mountain” Clegane in Game of Thrones, is speaking to MH from Dubai, where he has been assiduously prepping for his fight on 18 September against his former strongman rival Eddie Hall.In Dubai, his days are structured and repetitive. He eats…2 min
Men's Health UK|September 2021THE FASTED ROUTE TO RAPID HEALTH GAINSOverhauling your diet in pursuit of better health is never easy. Swapping microwave dinners for meal prep requires time and effort – and to cap it all off, there’s a risk that your body might not be ready to reap the benefits of your hard work. Specifically, your gut microbiome might not be ready. The billions of health-promoting organisms in your digestive tract multiply or decrease according to what you feed them, but this change is often slow. If your diet has been less than optimal for a while, you might not have enough good bacteria to extract all of the benefits from a nutritious meal. Unless, that is, you fast first.In a recent study at the Max Delbrück Centre for Molecular Medicine, researchers divided overweight people who were about…1 min
Men's Health UK|September 2021BEWARE PHONY MALE FEMINISMWhenever we see reports that a man has done something awful to a woman – which, spoiler alert, is all the time – men have a habit of responding to the news as cack-handedly as they possibly can.For example, one male response to the #MeToo movement in 2017 was to invent the hashtag #NotAllMen. Having heard that Harvey Weinstein had raped a number of women, these men cleared aof Don’t Be a Dick, space to inform the world that they were exempt from any outrage, because they hadn’t raped anyone. Which isn’t the most helpful response, is it? It’s like stomping into the middle of a 9/11 memorial, taking out a megaphone in the middle of all the grievers and yelling, “Don’t blame me, I don’t even like aeroplanes.” You’re…3 min
Men's Health UK|September 2021SINCE WFH BECAME THE NORM, WORK HAS TAKEN OVER MY HOME LIFE. HOW DO I SEPARATE THEM?According to data from business support company NordVPN Teams, we’re now working an extra two hours each day – and working from home has a lot to do with that. As UK unemployment levels reach a four-year spike, taking your foot off the gas might not feel like a viable option. But there’s a simple way to streamline your day without risking a P60 coming through the post: quit multitasking.Writing a report while prepping for a meeting might seem time-effective, but the mental demands of switching back and forth will stack up. The same goes for replying to emails in the squat rack. “Task-switching interferes with both tasks,” says Professor Joe Devlin, neuroscientist at University College London. “Schedule time for crucial tasks, including exercise and socialising. And turn off your…1 min
Men's Health UK|September 2021CAN SUPPLEMENTS HELP YOU LIVE LONGER?VITAMIN DBest for: cancer riskThe sunshine vitamin reduces your risk of dying from any cancer by around 13%, German researchers found. Stock up the bathroom cabinet to extend your golden years.GLUCOSAMINEBest for: heart healthTaking this slashes your risk of death from cardiovascular conditions by 65%, says West Virginia University – the same effect as regularly hitting the gym.GINSENGBest for: vitalityMen who take Panax ginseng live longer, according to research from Kwandong University, so root out this fatigue-fighting herbal remedy to ward off the Reaper.CURCUMINBest for: one to watchThe key bioactive substance in turmeric, curcumin has been found in animal studies to prevent DNA damage and help genetic repair. Wait for human trials, but it’s promising.…1 min
Men's Health UK|September 2021A TOUCH OF CLASSBecause I write about watches for a living, friends and acquaintances often ask me which timepiece they should buy. If they’re in the market for a watch from a toptier watchmaker, it’s a pleasure to discuss the relative merits of a Rolex, say, against an IWC, Omega or Panerai. Likewise, if they simply want a cheap and cheerful way of telling the time, my advice is concise: steer clear of the high street fashion brands and anything you see advertised on Instagram, and buy either a Swatch or a Seiko 5. Each comes in enough variety to satisfy all of humanity, both are well made for the money, and the brands have solid reputations.What’s tricky is category C – in other words, people who want to break into the world…3 min
Men's Health UK|September 202112 MINUTES AND A LIFEIMAGINE YOUNG AHMAUD “MAUD” ARBERY ON THE PRACTICE FIELD OF THE BRUNSWICK HIGH PIRATES AMERICAN FOOTBALL TEAM.The coach has been taunting his defensive players. “Y’all ain’t ready,” he says. “You can’t stop us.” In the next bit of action, Maud – who, at 5ft 10in and a shade under 76kg, is small for his defensive linebacker position – bursts between blockers and makes a tackle that echoes across the field. It’s a feat that the teenage Maud intends as a message to his coaches, his teammates and anyone else who still needs to hear it: don’t test my heart.Some teammates smash their fist to their mouth, saying, “Oooh.” Others slap one another’s pads and point. An assistant coach runs to the aid of the tackled teammate. And the head coach…24 min
Men's Health UK|September 2021The 17 Biggest Food Myths of All Time01 Breakfast Is the Most Important Meal of the Day“Cereal companies put a lot of marketing money into making people believe this,” says PT Hendrick Famutimi. “But really, as long as you’re eating enough nutrients after training, your body will have what it needs.”If you prefer a light morning meal, refuelling with gusto after your midday workout is a perfectly effective strategy. The same goes for those on a 16:8 intermittent fasting protocol.Research suggests that it’s not breakfast that keeps you lean, but rather that people with a higher BMI tend to eat later in the day. So, what will make a difference? Eating your calories within daylight hours can help: in one University of Pennsylvania study, those who ate out of sync with their circadian rhythms had poorer profiles…10 min
Men's Health UK|September 2021Better PersonPeople in recovery will tell you that addiction isn’t merely a matter of neurochemical dependency or thrill-seeking behaviour. It can also involve issues of control, security and self-worth – all of which took a hammering during the pandemic. According to data from Public Health England, more than 8.4 million people were drinking at higher risk levels by the end of 2020, up from 4.8 million in February that year. This was supported by an Action on Addiction survey showing that a quarter of us drank more during lockdown; traffic to the charity’s online support pages increased ninefold on the previous year. Similar trends have been noted for the compulsive use of p*rn, online gambling and other problematic behaviours.One reason for this worrying spike is that, until recent months, many of…2 min
Men's Health UK|September 2021Understand What “Value” MeansMH How did being a touring musician factor into your substance abuse?RK I felt encouraged by whatever it was that I was doing, which is dangerous. To be half-drunk on a barstool playing for two hours, and people getting down to that and complimenting you – I felt, like, “Maybe I just understand myself as an artist better, when I don’t understand who I am as a person?”MH You have recently celebrated two years of sobriety. What have you learned?RK You look at value a lot differently. You know what it’s like to not have the simple things that seem to be building the very essence of being a happy and fulfilled person. You know what it’s like for your cup to be empty and you keep scraping the bottom.MH…1 min
Men's Health UK|September 2021FocusI liken an addiction to a computer program that eats up a bunch of memory so everything else runs slowly. My brain was constantly having to deal with addiction, whether it was because I was thinking about when I would gamble next, or I was worrying about the fact that I got an alert from my bank that I had an overdraft.Once I got into recovery, I could be more present in my career. I could think more clearly. Being more present can only make you a better dietitian, because somebody is telling you something and you have to be listening for certain cues. It’s very hard to do that when you’ve had two hours of sleep and you’re thinking, “When am I going to get paid?”Once my behaviour got…1 min
Men's Health UK|September 2021WAIT, DO I HAVE A PROBLEM?CravingDo you fixate on experiencing the effects of a substance or behaviour? Does your behaviour change if you can’t?CompulsionAre you obsessively thinking about a substance or behaviour, making it hard to do or think about anything else?Loss of ControlAddiction lowers the bar in terms of holding yourself accountable. Are you setting rules or limits for your behaviour, only to fall short consistently?Continued Use, Despite ConsequencesAddiction often causes you to struggle at work and in your relationships. Are you making excuses?Chronic Negative BehaviourAre you leaving work early to meet up with a dealer, or skipping your kid’s football game with a hangover?If you’re experiencing one or two of these, it’s likely the other Cs will follow. “Recruit other people to help,” says Dr Sanchez-Samper. Shame and guilt won’t help you, but…1 min
Men's Health UK|September 2021Parlez-vous Woke?The word “woke” has been weaponised. Look at almost any headline on the matter and you’ll find it used as an insult, another sign that this country has lost its stiff upper lip and is headed straight for the dogs. And the targets are indiscriminate. In recent months, the media has labelled the following things as woke: the Oscars, private schools, corporations, the BBC, the concept of social distancing, Disney World, children, the Church of England and a video game called CyberPunk 2077.In reality, “woke” just means that you’re alert to injustice. It means that you’ve opened your eyes and noticed the world around you. In most sentences, you could easily substitute it with the word “compassionate”. And being compassionate benefits you as much as others. Research suggests that a…11 min
Men's Health UK|September 2021The Smartest Fatigue FightersAs Father Time comes knocking, the tissue structures and muscles supporting your eyes and skin begin to weaken. Getting good sleep is your best bet, but the right anti-fatigue cream or solution can also help to restore your skin and tackle dark circles, heavy bags and creased forehead. Kiehl’s Midnight Recovery Concentrate will replenish your skin as you sleep. It is made from 10 naturally derived botanicals and is clinically proven to reduce lines, hydrate and moisturise even the most exhausted-looking face. Your skin is most receptive to repair at night, so having this on your bedside table will do you wonders. Concocted with organic red ginseng extract, ClarinsMen Energizing Gel stimulates your skin to immediately revive a tired complexion. For the best results, quality anti-fatigue creams, gels and ointments…1 min
Men's Health UK|September 2021The Smoothest Men’s MoisturisersAs the proverb goes, the best time to start a moisturising routine was 20 years ago – and the second-best time is now. When men enter their thirties, lines and skin damage caused by sun exposure, free radicals, pollutants and the wear and tear of everyday life start to become ever more visible. To combat this, an effective daily moisturiser is a must. Ideal for blemish-prone skin, La Roche-Posay’s Effaclar Duo+ will reduce spots, clear marks and make oily skin look matte. Suitable for sensitive skin, it’s ideal for men who have clogged pores, but it’s versatile enough to be a grease-free daily moisturiser, which is why it has won our vote. L’Oréal’s Men Expert Wrinkle De-Crease comes a close second. Non-greasy and packed with vitamin E, it delivers all-day…1 min
Men's Health UK|September 2021YOUR NO-KIT, NO-EXCUSES SUMMER MUSCLE BLOWOUT BEGINS HERE01 STAIRWAY TO SHREDDEDWHY IT WORKS Climbing stairs is a simple yet effective way to keep your mind engaged during your workout – whether you’re running up or down, you’ll need to stay alert to ensure that you hit each step and avoid a painful tumble. The constant level-changing serves as a method of honing your footwork and agility, all while challenging your core.INTENSITYLATERAL SINGLE-LEG STAIR HOPMUSCLES WORKED: CALVES, GLUTES, HAMSTRINGS Start explosively. Align your left side with the staircase. Lift your right leg. Bend your left knee slightly, then explosively jump onto the next step, making sure that you land softly. Try to balance on that leg for a moment; if you can’t, land on both feet. Do 10 reps on one side, then jog down the stairs and…3 min
Men's Health UK|September 202130/10THE UPPER CRUSTACEAN30 THE PROTEINLobster isn’t cheap, but it packs infinitely more flavour than yet another chicken breast. And as for protein, you’ll hit your 30g target in style with a single 250g lobster tailBUY IT For the finest whole lobsters, seek out those sourced from the cold waters surrounding the UK. (Canadian or American lobsters are cheaper but still a treat.) Lobster tail will set you back a little more per kilo, as it’s grill and go.GRILLED LOBSTER WITH CHARRED ONIONSWHAT YOU’LL NEED(FEEDS 4)• SMOKED PAPRIKA, 1TBSP• GARLIC POWDER, 1TSP• DRIED OREGANO, 1TSP• GROUND CUMIN, 1TSP• GROUND CAYENNE, A PINCH• LOBSTER TAILS, 4, THAWED• BAMBOO SKEWERS, 4, SOAKED• AN ONION, PEELED AND SLICED• GRAPESEED OIL, 110G• JUICE FROM HALF A LEMON353 Kcal19g Fat8g Carbs35g Protein1g FibreCOOK ITPreheat your grill to medium.…3 min
Men's Health UK|September 2021Board GamesThe last time I was on a paddleboard, it was 30°C, sunny, and the only thing preserving my modesty was a pair of pink, pineapple-patterned Budgy Smugglers. I was living on Sydney’s northern beaches and had somehow signed myself up to play mixed supball – a cross between water polo and rugby on a stand-up paddleboard. In true Aussie style, Speedos were obligatory for men. I was, at best, an average player and spent most of my time in the water laughing. It was riotous fun, and I learned the basics of how to manoeuvre what – to me, as a shortboard surfer – felt like a cargo ship.I had always viewed paddleboarding with slight disdain. I’d written it off as a bit pedestrian. But after my supball glory days…8 min
