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25 Tips, Workouts, Tests: Our Best Issue Ever

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November 2013

Gesundheit & Medizin
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25th Anniversary: Our Best Tips Ever! TONS OF USEFUL STUFF KNOCK OUT BELLY FAT! BONUS POSTER HARD MUSCLE FAST! YOUR NEW POWER PLAN MasterYour Master Y Your Metabolism e Metabolism 25 P 32 . USHER’s HE USHER’s SPEED SPEED WORKOUT ORKO WORKOUT P 53 . HOW HEALTHY ARE YOU? TAKE THESE TESTS & DODGE DEATH P. 162 `S `UPERFOODS SUPERFOODS FOR F R MEN FO `TRENGTH S BUILDING SECRETS `S `IZZLING SEX SIZZLING ADVENTURES ADVENTURES D `ET-RICH G STRATEGIES NOVEMBER 2013 $4.99 US DISPL AY UNTIL NOV. 19 MENSHE ALTH.COM PM40063752
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FEATURES / COVER STORIES 11.13 The Secrets to True Strength Discover the crucial rules powerful men live by. BY ANDREW HEFFERNAN, C.S.C.S. PAGE 152 32 Your Master Metabolism And bust your gut! 137 Hard Muscle Fast! Your power plan— posterized! BY TREVOR THIEME, C.S.C.S. 162 Are You Healthy? Take these tests! BY JULIE STEWART 170 The Lust List Make sex sizzle. BY LAURA TEDESCO 178Superfoods 25 Start cooking! BY PAUL KITA AND HANNAH McWILLIAMS 184 Succeed— with Speed! Unlock these getrich strategies. TONS OF USEFUL STUFF Photograph by GUIDO VITTI Photograph by GUIDO VITTI BY RICHARD SINE
11.13 Men’s Health 64 146 74 80 38 26 42 It’s a piece of cake. Should I run and lift on the same day? What you need to know about female ejaculation. How do I ditch the firstdate jitters? 62 84 Do I really have to cuddle after sex? Ryan Reynolds’s routine. How one man found his true calling. 86 100 You need good layers. Here’s how you can benefit from the plan. 92 128 The five best coffeemakers. Everything you need to know about poop. Dodge This Dessert 48 Do Energy Shots Really Work? Ask Men’s Health 40 More Power! Science breaks it down. Reap what you row. 74 50 Seize the power of homemade stir-fry! Wear this when running. Wok This Way 122 Cook (and Carve) the Ultimate Turkey Avoid D-Day on T-Day. 181 The 125 Best Foods for Men 2013 Stock your pantry, improve your health. 53 KO Belly Fat! Usher’s speed workout. BY LOU SCHULER 66 Press This! Can you handle our muscle challenge? 68 Best New Workout Blast fat in 16 minutes! 73 Superhero Muscle Steal actor Aaron TaylorJohnson’s plan. 135 Yoga for Fighters Increase strength by slowing down. BY MICHAEL EASTER 146 Does Exercise Trump Diet? The new research will surprise you. BY LOU SCHULER The Girl Next Door BY MADELINE HALLER 64 How Women Think Actress Zoe Saldana spills the truth! 138 Don’t Be a Weiner! The new rules of dating in the digital world. BY SARAH JACOBSSON PUREWAL Ask Jimmy the Bartender Celebrity Style Winterize Your Wardrobe Rise and Grind 112 Perfect Boots No more barking dogs. BY SANDRA NYGAARD 118 Chart Your Career . . . with the man behind Google Maps. BY RICHARD SINE 140 44 Wake Up at Work The reason why you need a window office. 96 Fight Work Stress Decode Obamacare A Load of Crap! BY JULIE STEWART NEWS YOU’LL USE. . . 16 Your To-Do List Wine! Football! Colonoscopies! 22 First Word The power to change. 24 Lifesavers Focus like a surgeon. 37 Bulletins News on health, sex, food, and fitness. 53 Advantage Your edge—in everything! 98 MetroGrades Organic America. 103 How to Do Everything Better Master flag football, arcade hoops, and shower sex! 200 The Average Guy... and firsts. That F***ing Guy Learn how to be him. BY OLIVER BROUDY 188 Look Damn Good It’s damn easy—with these instant upgrades! BY THE MH STYLE TEAM 194 Live Like a Man! Rules with balls. BY HUGH O’NEILL 14 MENSHEALTH.COM | November 2013 112 ON THE COVER Usher, photographed by Peter Hapak. Styling by Gali Barraza, hair by Curtis Smith, makeup by Cole Patterson. Location: Gleason’s Gym. Vintage tank top, Zanerobe pants, Elisabeth Weinstock boxing gloves, Panerai watch To p , f r o m l e f t : W i l l i a m s + H i r a k a w a / C o r b i s O u t l i n e , L E V I B R O W N , T R A V I S R AT H B O N E M o M o P r o d u c t o n s / G e t t y I m a g e s To p , f r o m l e f t : W i l l i a m s + H i r a k a w a / C o r b i s O u t l i n e , L E V I B R O W N , T R A V I S R AT H B O N E ,, M o M o P r o d u c t ii o n s / G e t t y I m a g e s BY SARA DICKERMAN Glow for It Hey, Squirt! MORE USEFUL STUFF!
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NOVEMBER 2013 Your To-Do List 3 It’s the New York City Marathon! Crack open The Essential Sheehan (rodalestore. com), by the late Dr. George Sheehan, who noted that in life we’re often hit with evidence of our failures. Running a marathon, he wrote, “tells me I am a success.” SUN 10 Tracy Morgan, an actor (funny!) and a diabetic (not!), turns 45, right in the soft middle of American Diabetes Month. He ignored his condition for years. You, however, will turn to page 162 and book an appointment for an oral glucose-tolerance test. SUN 11 24 If you remember where you were when JFK was shot 50 years ago this month, you may be overdue for a colonoscopy, Pops. Prep for the grassy-knoll arguments: Tonight, PBS looks at the forensics of the assassination in Cold Case JFK. Why see The Hunger Games: Catching Fire? You’re intrigued by Oscar-winning thespian Jennifer Lawrence, that’s why. Looking for your own insane competition? Take on the MenÕs Health Urbanathlon today in San Francisco. MensHealth.com/urb Scorsese and DiCaprio team up again in The Wolf of Wall Street. Our wealth feature (page 184) says you should handle setbacks as stumbles, not falls. Spoiler: Leo’s character falls. But then he writes a memoir that becomes a movie—it was a stumble! Never show up at Thanksgiving emptyhanded. Hmm...if only there were a MenÕs Health Wine Club. Then you could join and always have a bottle of thoughtfully selected, heart-healthy red on hand. Oh, look—there is! MensHealth.com/wine MON FRI 15 16 MENSHEALTH.COM | November 2013 SUN THU 28 Follow us on Twitter: @MensHealth G R A F I K D U S T ( i l l u s t r a t i o n ) , T R A V I S L A D U E ( i c o n s ) , K e v i n C . C o x / G e t t y I m a g e s ( C h r i s t i o n J o n e s ) , C h a r l e s L e C l a i r e / U S A To d a y I m a g e s ( J a m e i s W i n s t o n , m a n w i t h f l a g ) , H a r r y H o w / G e t t y I m a g e s ( J i m M o r a J r . ) , G r e g o r y S h a m u s / G e t t y I m a g e s ( D e v i n G a r d n e r ) G R A F I K D U S T ( i l l u s t r a t i o n ) , T R A V I S L A D U E ( i c o n s ) , K e v i n C . C o x / G e t t y I m a g e s ( C h r i s t i o n J o n e s ) , C h a r l e s L e C l a i r e / U S A To d a y I m a g e s ( J a m e i s W i n s t o n , m a n w i t h f l a g ) , H a r r y H o w / G e t t y I m a g e s ( J i m M o r a J r . ) , G r e g o r y S h a m u s / G e t t y I m a g e s ( D e v i n G a r d n e r ) 30 Rivalry Saturday! Pick your game or just binge: Michigan vs. Ohio State, Auburn vs. Alabama, Georgia vs. Georgia Tech, Florida vs. Florida State, USC vs. UCLA. And of course, Sandwiches vs. Chili. Try the chicken chili recipe on MensHealth. com, but swap in leftover turkey for the chicken. SAT J.I. RODALE Founder, 1942–1971 ROBERT RODALE Chairman of the Board and CEO, 1971–1990 ARDATH RODALE CEO and Chief Inspiration Officer, 1990–2009 MARIA RODALE Chairman and Chief Executive Officer PAUL McGINLEY EVP General Counsel, , Chief Administrative Officer THOMAS A. POGASH EVP Chief Financial , Officer ANTHONY ASTARITA SVP General Manager, , Digital and New Brand Development BOBBY CHOWDHURY Chief Technology Officer CHRIS LAMBIASE SVP Group Publishing , Director ROBERT NOVICK SVP International , TRACEY K. PIERCE SVP Human Resources , JOYCEANN SHIRER SVP Magazine and E-Tail , Consumer Marketing DAVID WILLEY SVP General Manager, , Active Living Group ALLISON H. FALKENBERRY VP Brand and Corporate , Communications We inspire and enable people to improve their lives and the world around them. Rodale Inc. 400 South 10th St. Emmaus, PA 18098-0099 rodale.com The reporting in MenÕs Health is meant to increase your knowledge of current developments in health. Because everyone is diferent, the ideas expressed by researchers cannot be used to diagnose or treat individual health problems. A health care professional can best guide you.
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HOLT, M.D., JOE KITA, CHRISTOPHER McDOUGALL, COLIN McENROE, TOM McGRATH, MARK MILLHONE, HUGH O’NEILL, MICHAEL PERRY, LOU SCHULER, GIL SCHWARTZ, RICHARD SINE, BRYAN SMITH, TED SPIKER, LAURENCE ROY STAINS, GREGG STEBBEN, GRANT STODDARD, TRAVIS STORK, M.D., JIM THORNTON Contributing Editors PUBLIC RELATIONS NORA GARRITY Senior Director of Communications MARY WHITLOCK Senior Publicist ROBERT FESTINO Creative Director JEANNE GRAVES Director of Photography DESIGN THOMAS O’QUINN Art Director MICHAEL SCHNAIDT Deputy Art Director JUSTIN PATRICK LONG Assistant Art Director MICHAEL MYERS Contributing Designer PHOTOGRAPHY DON KINSELLA Deputy Director of Photography MARK HADDAD Photo Editor JOE RODRIGUEZ Associate Photo Editor COPYEDIT AND PRODUCTION SUSAN WEST Copy Chief JERILYN COVERT Senior Copy Editor DANIEL SAUSE Associate Production Director ANGELA GIANNOPOULOS Assistant Managing Editor HANNAH SOLOMON, JESSICA NORRIS, SARAH FROHN Interns RESEARCH JACLYN COLLETTI Research Chief CAROL ANN SHAHEEN Senior Researcher JENNIFER MESSIMER, CHRISTA SGOBBA Researchers INTERACTIVE DESIGN DEVELOPMENT MARK PAULSON Interactive Art Director DOMENICA LaLIMA Interactive Production Director ANDREW TONEY Digital Development Coordinator ILIANA ALEXANDROVA Interactive Production Associate ELLIE CLAYMAN Contributing Art Director CHRIS CARBO, TRAVIS BONILLA Contributing Designers TOM GOTTLIEB Contributing Copy Editor MEN’S HEALTH BOOKS JEFF CSATARI Executive Editor/Special Projects MIKE ZIMMERMAN Senior Editor ELIZABETH NEAL Associate Designer CATHRYNE KELLER, JULIA MERZ Editorial Assistants Inquiries from the media: (212) 573-0510 Germany MARKUS STENGLEIN Greece VASSILIS GEORGAKAKOS Hungary MÁTÉ PÁSZTOR India AROON PURIE Indonesia NINO SUJUDI Italy ENRICO BARBIERI Adam Campbell JACKIE LEBOWITZ Special Projects Editor ANDREW DANIELS, CASSIE SHORTSLEEVE Associate Editors MELISSA ADDISON Online Designer JOHN GILPATRICK Production Associate BRIAN DALEK, MADELINE HALLER Assistant Editors GERILYN MANAGO Assistant Fashion Editor KELSEY CANNON Reporter SVP, INTERNATIONAL BUSINESS DEVELOPMENT PARTNERSHIPS KEVIN LaBONGE Executive Director, Business Development and Global Licensing ANGELA KIM Director, Business Development and Global Licensing MARIA URSO Assistant Director, Global Marketing MOIRA O’NEILL Financial Analyst BURCU ACARLAR International Business Development Coordinator MARK BRICKLIN Founding Editor JOHN VILLE Editorial Director, Rodale International LAURA ONGARO Deputy Editorial Director, Women’s Health and Prevention VERONIKA TAYLOR Deputy Editorial Director, Runner’s World, Bicycling, and International Branded Books KARL ROZEMEYER Content Manager SAMANTHA QUISGARD Assistant Editor SHALENE CHAVEZ Production Assistant EDITORIAL OFFICES Rodale Inc., 400 S. 10th St., Emmaus, PA 18098 20 MENSHEALTH.COM | November 2013 Chicago (312) 726-0365 ERIN DONOHOE, COLLEEN McGEE Midwest Sales Directors Dallas (972) 669-1663 CRAIG C. 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POWER. FIRST WORD ■ TEN YEARS AGO THIS MONTH, MEN’S HEALTH SAVED MY LIFE. I’D ARRIVED HERE SIX MONTHS BEFORE, a new father with more responsibilities and fast-food bags in the car than ever. I was exercising—pushups, situps, crunches—but still packing on the pounds. One morning I stepped out of the shower, looked in the mirror, and barely recognized the fat guy staring back. I freaked. I needed to make big changes, quick. When I reached the office, I went to see Adam Campbell, who’s now our fitness director. “I need to find a personal trainer,” I told him. “No,” he said, “you need to find an hour.” Adam promised that if I could make time to exercise 20 minutes a day, three days a week—and cut my three-a-day soda habit—I’d be lean again in no time. My workouts were ineffective, he explained, because I was battering the same small muscles over and over. He gave me a workout that hit all my large muscle groups. When these muscles grew bigger, he said, they’d burn more calories—and I’d begin to lose weight. He was right. Over the next six months, I dropped 20 pounds. It was so simple. That was when I began to truly understand the power of this magazine. Since then, it has helped me build friendships, fix my posture, land promotions, inspire my kids. This magazine, our website, our Twitter and Facebook feeds. . .they all have the power to instantly improve lives. Your life. Yes, you! (And thank goodness, me too.) This issue marks the 25th anniversary of Men’s Health magazine. When we launched back in 1988, the so-called experts said we’d never make it. Men don’t care about health, fitness, relationships, nutrition, or style, they said. You proved them wrong, and today our magazine’s positive, practical, empowering message reaches more than 12 million American men each month—and millions more in dozens of countries around the world. That makes us by far the largest men’s magazine brand on the planet. So to commemorate this occasion, I’d like to offer a toast. To you. To me, even. Who we were, and what we will become. Now, let’s turn the page and change our lives. 7 WAYS MEN’S HEALTH HAS INSPIRED YOU When my motivation is low, I pick up the latest issue and it revives the animal inside. I will not be defeated. ANTON SMITH, VIA FACEBOOK I eat healthier, work out harder, dress better, and even have more confidence with women because of you. COLLIN ADKISSON, VIA FACEBOOK I’m 18 and every time I open the magazine, I see my future . MAX SHIRAZIANVIA FACEBOOK I’ve been transformed from a young man to a gentleman. LEFOKO MONTWEDI, VIA FACEBOOK ANDREW ALTMEYER, VIA FACEBOOK February 2012’s issue ended my dating rut. Bill Phillips, editor-in-chief @billphillipsMH BONGANE MOTHA, VIA FACEBOOK Your influence has helped make me a better workout buddy, a better cook, a better boyfriend, a better man. JUSTIN JANOWSKI, VIA FACEBOOK 22 MENSHEALTH.COM | November 2013 Photograph by ANDREW HETHERINGTON, grooming: Scott McMahan/Redken Men Photograph by ANDREW HETHERINGTON, grooming: Scott McMahan/Redken Men When I bought my first issue a little over a year ago, I weighed just over 230 pounds. I’m now down to 160.
OUR ADVISORY BOARD BRAIN HEALTH P. Murali Doraiswamy, M.D. David S. Liebeskind, M.D. 1/ ADD OATMEAL TO SUBTRACT WEIGHT “I don’t follow any particular diet, but I do make sure my weight doesn’t fluctuate. If I notice I’m up a few pounds, I eat more oatmeal. Obviously it’s great for breakfast, but I also eat it as a snack because it’s absorbed slowly, keeping my blood sugar steady and satisfying hunger. As a bonus, it helps lower cholesterol.” 2/ VARY EXERCISE TO PROTECT YOUR HEART “I work out at least five days a week and follow a three-day cycle. On day one, I lift weights— bench presses, curls, and lat pulldowns. The next day I run for an hour on a treadmill. Sometimes I do intervals; other times I run slowly uphill. On day three, I row on a WaterRower and listen to Chroma Radio Soul, a Greek station.” CARDIOLOGY John Elefteriades, M.D. Prediman Krishan (P.K.) Shah, M.D. Eric J. Topol, M.D. DENTISTRY Mark S. Wolff, D.D.S., Ph.D. DERMATOLOGY Adnan Nasir, M.D., Ph.D. EMERGENCY MEDICINE Travis Stork, M.D. EXERCISE SCIENCE Alexander Koch, Ph.D., C.S.C.S. Mark Peterson, Ph.D., C.S.C.S.*D FAMILY MEDICINE Ted Epperly, M.D. GASTROENTEROLOGY Mark Welton, M.D. INTEGRATIVE MEDICINE James N. Dillard, M.D., D.C., L.Ac. MENTAL HEALTH Thomas Joiner, Ph.D. William Pollack, Ph.D. NUTRITION Alan Aragon, M.S. Jeffrey Blumberg, Ph.D., t JOHN ELEFTERIADES, M.D. F.A.C.N., F.A.S.N., C.N.S. A Heart Surgeon’s Top Tips 3/ DE-STRESS WITH TWO QUESTIONS “Surgery is intense, so maintaining a calm attitude in the OR is critical. I’ve taught myself to be the ‘Ice Man.’ I ask, ‘What’s bothering me today? And will I remember it in three months?’ The answer is usually no. So I let it go. No matter what you do, this perspective can help ease stress and lower your risk of a heart attack.” 4/ FIND A HOBBY THAT MAKES YOU HAPPY “Make the time to pursue interests outside your work. It’s a form of relaxation that can help you stay healthy and happy. In college, I didn’t just major in science; I also studied French literature. Now I write novels and nonfiction to unwind. My next book, Extraordinary Hearts, tells the stories of 10 patients who inspired me.” RELATIONSHIPS Debby Herbenick, Ph.D., M.P.H. SLEEP MEDICINE W. Christopher Winter, M.D. SPORTS MEDICINE Jordan D. Metzl, M.D. Nicholas A. DiNubile, M.D. TRAINING Alwyn Cosgrove, C.S.C.S.*D BJ Gaddour, C.S.C.S. Bill Hartman, P.T., C.S.C.S. David Jack UROLOGY Larry I. Lipshultz, M.D. Judd W. Moul, M.D., F.A.C.S. WEIGHT LOSS David Katz, M.D., M.P.H., FACPM, F.A.C.P. Jeff S. Volek, Ph.D., R.D. GO WALNUTS SEE THE FUTURE SNORE NO MORE When it comes to squats, go goblet-style: Hold a dumbbell (or kettlebell) vertically at chest level, with both hands cupping the dumbbell head, as if it’s a large goblet. This provides counterbalance, which fixes your form and makes the move easier. Start with at least a 25-pound dumbbell or 12-kilo kettlebell. Keep your outlook bright: A new study in the American Journal of Clinical Nutrition linked high levels of folate and vitamin B12 to a reduced risk of macular degeneration. Lentils and black-eyed peas are high in folate, and salmon and tuna are rich in B12. Or pop a vision supplement, like Ocuvite Eye + Multi. How’s your “Don’t Stop Believin’”? New research from Britain suggests that 20 minutes of daily vocal exercises can curb snoring by strengthening the muscles in your throat. It also reduces sleep apnea. Sing along with the radio on the way to work, sound off in the shower, or hit the karaoke stage more often. Jeffrey Blumberg, Ph.D., F.A.C.N., F.A.S.N., director, antioxidants research lab, Tufts University’s center on aging 2-SECOND LIFESAVERS SQUAT SMARTER My new study published in the Journal of Nutrition reveals that eating walnuts helps your arteries. Their nutrients help kick cholesterol out of your cells, which may reduce plaque development. Related research has linked walnut intake—an ounce a day, or 14 halves—to a reduced risk of heart disease. BJ Gaddour, C.S.C.S., CEO, StreamFit. com; creator, Men’s Health DeltaFIT Speed Shred DVD series Kimberly Cockerham, M.D., instructor, department of ophthalmology, Stanford University School of Medicine W. Christopher Winter, M.D., medical director, Martha Jefferson Sleep Medicine Center, Charlottesville, VA 24 MENSHEALTH.COM | November 2013 I L L U S T R AT I O N B Y H E L LO V O N Donald Erickson/Getty Images (oatmeal), Patrik Giardino/Corbis (weightlifter), Donald Erickson/Getty Images (oatmeal), Patrik Giardino/Corbis (weightlifter), Rainer Elstermann/Corbis (reclining man), lukelight/Getty Images (keyboard) Rainer Elstermann/Corbis (reclining man), lukelight/Getty Images (keyboard) When a young, seemingly healthy guy suddenly drops dead, the culprit is frequently an aortic aneurysm, a swelling of the heart’s largest blood vessel. “This condition has a special pertinence for active men,” says John Elefteriades, M.D., director of the Aortic Institute at the Yale School of Medicine. “Heavy strength training can cause an already swollen aorta to rupture.” Dr. Elefteriades, an avid weightlifter, is studying ways to prevent those tears. He’s developing blood tests to detect the genetic mutations that lead to them, and working on a portable echocardiogram. If you have a family history of aortic aneurysm or premature death from heart disease, ask your doctor for an echocardiogram. OPHTHALMOLOGY Kimberly Cockerham, M.D., F.A.C.S.
Ask MH ™ THE SOOTHIN’ SPOONFUL Uncap the right product to put a lid on your cough. LIFE’S QUESTIONS, ANSWERED TOM, HOUSTON, TX The best remedy should work like a remote control that has one button: mute. But we’re guessing you asked the question because the stuff you’ve been swallowing just lowers the volume a bit. No problem. We asked experts to cough up their advice on silencing your hack track. For a Dry Cough Dextromethorphan is the best OTC cough stopper, says Peter Dicpinigaitis, M.D., director of the Montefiore Cough Center in New York City. It’s thought to block a cough center in your brain. But many products, especially multisymptom formulas, don’t contain enough dextromethorphan to be effective, he says. Pick a product with 30 milligrams per dose, such as DayQuil Cough. 26 MENSHEALTH.COM | November 2013 For a Phlegmy Cough Use a product that contains an expectorant, which thins mucus, says Dr. Dicpinigaitis. The most common, guaifenesin, wears off quickly, so you may have to take it up to six times a day. Look for an “extended release” formula, such as Mucinex. That way you can take up to 1,200 milligrams every 12 hours, Dr. Dicpinigaitis says. Just be sure not to exceed 2,400 milligrams a day. For a Quick Fix Stash some menthol cough drops in your desk drawer. Menthol’s cooling effect seems to interrupt the neural activity involved in coughing, says Brendan J. Canning, Ph.D., a neuroscientist at Johns Hopkins University who studies the cough reflex. The FDA allows 5 to 10 milligrams of menthol per dose. We’d stick to sucking on lozenges at the high end of this range, such as Halls Ice Blue drops. For Drug-Free Relief Bear of a cough? A spoonful of honey can help by spurring saliva production. (A moist throat may curtail coughing.) Or try this: Make a paste from a tablespoon of honey and 3 teaspoons of instant coffee crystals; stir it into a glass of warm water. In an Iranian study, people with lingering coughs who drank this three times a day for a week were coughing less than a control group a week later. E D I T E D B Y J U L I E S T E WA R T P h o t o g r a p h b y YA S U + J U N K O , p r o p s t y l i n g : A n g e l a C a m p o s / S t o c k l a n d M a r t e l P h o t o g r a p h b y YA S U + J U N K O , p r o p s t y l i n g : A n g e l a C a m p o s / S t o c k l a n d M a r t e l What’s the best over-thecounter cough remedy?
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Ask MH Fight Fat with Fat Researchers found that when men ate meals low in all forms of fat except dairy, their levels of a satiating hormone called cholecystokinin rose by 20 percent. ● AM I NORMAL? I can’t do real work unless my office is completely in order. BILL, MADISON, WI Do you mean you need five minutes to tidy up every morning? Fine. You’re just a conscientious guy—especially if your effort is efficiency-related, such as filing documents. But if the sight of an out-of-place paper can keep you from completing tasks at hand, you may have a problem, says Michael Chmielewski, Ph.D., an assistant professor of psychology at Southern Methodist University. Think about your home life: Do you feel anxious if the floor isn’t freshly vacuumed? Do you spend hours cleaning each day? If you’re nodding “yes,” then you may want to talk with a psychologist (find one at locator.apa.org). But if your fixation is limited to office cleanliness, then it may just be an excuse to put off work. Establish a time for tidying up, like the first 10 minutes after lunch, and limit yourself to that window. NORMAL WEIRD I’ve heard that strokes are starting to hit men at younger and younger ages. Should I be worried? DAVID, PENSACOLA, FL It may depend on whether or not you’re an overweight, sleep-deprived binge drinker. Researchers in Germany found that young stroke sufferers were likely to have some or all of the following in Some of the guys at my gym do neck exercises. What are the benefits? common: smoking, physical inactivity, hypertension, high cholesterol, obesity, binge drinking, and insufficient sleep (six hours a night or less). “A 40-year-old man who is otherwise healthy has an extremely low risk of stroke,” says Wade S. Smith, M.D., Ph.D., director of the neurovascular service at UC San Francisco Medical Center. Don’t have any of these risk factors? If you want your risk to go from extremely low to infinitesimally low, substitute a daily serving of chicken for red meat. This simple change may reduce a man’s stroke risk by 27 percent over 22 years, a Cleveland Clinic study found. One possible reason: Compared with red meat, chicken has less heme iron (linked to a higher risk of heart disease) and more polyunsaturated fat (linked to a lower risk), the researchers say. Why can’t I have an orgasm when my girlfriend is going down on me? KYLE, VIA FACEBOOK Two possibilities: You’re psyching yourself out or her technique isn’t turning you on. Let’s start with you. When you find yourself thinking, Will it happen this time?, pull your attention back to your gal and focus on the sensations you feel, says Megan Fleming, Ph.D., a sex therapist and clinical instructor in psychiatry at Weill Cornell Medical College in New York City. If the problem is that those sensations aren’t all that, well, sensational, it’s time to open your mouth. “Say, ‘I really like it when...’ and describe what turns you on,” says Fleming. If that doesn’t work, put your hand on hers to show her the pressure and speed you like. “Seeing the impact of your technique on your arousal will make her want to produce that effect on you in the future,” she says. Need more sensation? Try this: Ask her to put one hand at the base of your penis and stroke your shaft as she massages your head with her tongue. Repeat until you’re both smiling. 1 GREG, DANBURY, CT You probably need the mineral, but a food fix is better than a pill. Only 47 percent of men consume enough magnesium, a USDA survey reveals. “It’s underappreciated in terms of nutrition,” says Forrest H. Nielsen, Ph.D., a research nutritionist with the USDA. “Too little can lead to chronic inflammatory and oxidative stress.” Without enough, your cells can accumulate excess calcium, promoting inflammation that may raise your risk of heart disease and other illnesses. So why not pop a pill? You can, but you’ll miss out on other nutrients, like fiber, that many magnesium-rich foods provide. To hit your target—400 milligrams a day if you’re a man up to 30 years old, and 420 milligrams if you’re older—load up on the foods listed below. SERVING SIZE 79 ½ cup 78 CASHEWS DRY ROASTED 1 oz 74 WHITE BEANS CANNED ½ cup 67 OATMEAL INSTANT, PREPARED WITH WATER TRY THIS 1 oz SPINACH COOKED Lie facedown on a flat bench so your head hangs off the end. Place a folded T-shirt or towel on the back of your head, and put a 10-pound weight plate on top of that [1]. Steady the weight plate with your hand and simply nod your head up and down 15 to 25 times [2]. That’s 1 set. Do 2 more. 89 ALMONDS DRY ROASTED 2 MAGNESIUM (mg) ¼ cup 1 packet 61 BAKED POTATO WITH SKIN 1 medium 48 BLACK-EYED PEAS COOKED ½ cup 43 PINTO BEANS COOKED ½ cup 43 BANANA RAW 1 medium 32 I c o n b y G R E G M A B LY, p h o t o g r a p h s b y B E T H B I S C H O F F I c o n b y G R E G M A B LY, p h o t o g r a p h s b y B E T H B I S C H O F F 28 MENSHEALTH.COM | November 2013 Should I take a magnesium supplement? WHEAT BRAN BENITO, SAN FRANCISCO, CA You’ll create the illusion of huge. “Adding muscle to your neck gives the impression that you’re a lot bigger than you might be,” says Jason Ferruggia, CEO of Renegade Strength and Conditioning in California. It also helps you safeguard what’s on top. “It holds your head in place, so if you experience trauma—like a tackle or a car crash—you’re less likely to suffer a concussion.” Men’s Health, April 2004
© 2013
Ask MH YOUR BODY, DISSECTED by T.E. Holt, M.D. Why do we hiccup? BRENT, PHILADELPHIA, PA These spasms of the diaphragm, followed by closure of the upper airway, have puzzled doctors for millennia. We think they’re triggered by an irritation of sensory nerves in your chest or abdomen (and your brain stem) that sets off a reflex arc to muscles that control your diaphragm and glottis. Irritation can be caused by pain, mechanical stress, or changes in blood chemistry. Hiccups have no known function—except to drive us nuts. Folk remedies (a good scare, holding your breath, and so on) all work to some extent, by jolting the nerves in a way that breaks the reflex arc. There are pharmaceutical treatments, implanted neurostimulators, and surgery for stubborn cases. But hiccups are usually benign, except in rare instances when they can signal brain stem disease or other disorders: If yours persist for over 48 hours, call your doctor for advice. Is it true that I shouldn’t lift heavy and run the same day? FRED, BALTIMORE, MD All our breakfast sandwiches start with bread baked fresh every day in our bakery-cafes. Then we add all sorts of delicious ingredients to create each unique breakfast sandwich. Try one today at Panera Bread. How do you define “run”? You shouldn’t lift heavy and sprint on the same day, says MH training advisor BJ Gaddour, C.S.C.S. “A really tough workout before sprints will take its toll on your sprinting because you’re overly taxing your fast-twitch muscle fibers and anaerobic energy system,” he says. If you plan to combine lifting and running, lift first, and then go on a steady, lowintensity run. The fatigue resulting from running first could lead to poor lifting form and technique, increasing your risk of injury, Gaddour says. That said, he recommends lifting and legging it only if your schedule limits your workouts to a few days a week or if you’re doing just an upperbody workout that spares your legs. If you have time to work out daily, your best bet is to alternate lifting and running days, he says. Switching reduces the strain on your body and gives you time for recovery activities, like foam-rolling and stretching. What’s the fastest way to clear up a zit? NATE, ROANOKE, VA Start by sizing up your opponent. If it looks more mountain than molehill, head to your dermatologist’s office for a cortisone injection, says Ivan Camacho, M.D., a dermatologist with the University of Miami Health System. This is the quickest way to reduce redness and swelling. If you can’t land an appointment (or you have a molehill), hit the zit with a daily dab of 10 percent benzoyl peroxide. This stuff kills acne-causing bacteria, reduces inflammation, and helps clear the clogged pore. Just be sure to wash your face first, and apply an oil-free moisturizer to prevent excessive drying from the treatment, says Dr. Camacho. Oh, and in case you need to be reminded: Pop that pimple at your own risk. The pressure will inflame the area further. Why do I have bad fall allergies but I’m fine in the spring? KEVIN, TAMPA, FL Because what’s flying up your schnoz now isn’t the same stuff you’re inhaling in April. “Your immune system may not recognize spring tree pollens as a problem, but it attacks when it encounters fall weed pollens—most commonly ragweed,” says Mark Holbreich, M.D., an Indianapolis-based allergist. Take a 24-hour OTC antihistamine, like Zyrtec or Allegra, and ask your doctor for a prescription corticosteroid nasal spray, such as Flonase. A Canadian study found that ragweed allergy sufferers who used these sprays experienced symptom relief within 15 minutes—45 minutes faster than those who popped oral antihistamines only. Once you’re in the clear this year, set a reminder on your phone to start medicating again on August 1, 2014. Dr. Holbreich says this will give the drugs a chance to block a reaction before it begins. The thought of putting my dad into a nursing home freaks me out. How do I find a good one? KEN, CANTON, OH Take the advice your dad gave you years ago—do your homework. First, go to medicare.gov/nursinghomecompare to size up facilities in your area. The Inspection Results tab links to a three-year history of each facility, which notes any deficiencies in sanitation, fire safety, or quality of care. Next, exclude places that don’t offer specialized treatments your pop might require, such as physical therapy or memory care, says Cheryl Phillips, M.D., senior vice president for advocacy at LeadingAge, a nonprofit that aims to expand care services for older Americans. If possible, take your dad on visits to see what feels like a fit. Keep an eye out for commotion or foul odors, says Dr. Phillips; these are usually red flags for an unclean, poorly run facility, even if it hasn’t been flagged as such. Also, ask about “person-centered” care, a method that prioritizes patient preferences above a generic schedule for meals, recreation, and sleep. An Australian study review reports that person-centered care can help residents feel less bored and not so helpless. Have a question no one else can answer? Ask at MensHealth.com/experts.
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Metabolism It’s the fat-you’ll fuel-burning furnace in and your cells, and it determines whether be nicely muscled or marshmallowy. Good news: You’ll burn calories just learning about it. SOME GUYS CAN ONLY SLIM DOWN BY SLASHING CALORIES SKINNY PEOPLE HAVE FAST METABOLISMS VERDICT SOMETIMES “There are slim people with slightly low metabolisms who just don’t eat very much,” says Michael Jensen, M.D., an endocrinologist with the Mayo Clinic. “And there are heavy people with really high metabolisms who eat a huge amount.” LEAN TISSUE BURNS MORE CALORIES THAN FAT DOES, EVEN WHILE YOU’RE ASLEEP VERDICT TRUE “Your brain, heart, liver, and kidneys use a lot of energy, even when you’re lying still,” says Dr. Jensen. Muscle and the GI tract don’t use much at rest; fat burns practically nothing. His estimate: You burn about a calorie per minute at rest. A quarter of that is torched by muscle, and one-fiftieth of it is burned by fat. How Many Calories Do You Need? YOU CAN’T KNOW EXACTLY HOW MUCH ENERGY YOU’RE TORCHING, BUT YOU CAN ESTIMATE YOUR RESTING METABOLIC RATE. A STUDY IN CLINICAL NUTRITION COMPARED SEVEN WAYS; ONLY THIS ONE WORKS. CUTTING 500 CALORIES A DAY MEANS YOU’LL LOSE A POUND A WEEK VERDICT NOT QUITE A pound of fat does equal 3,500 calories, and you may lose a pound the first week. “But when you eat less, you lose lean tissue, so your basal metabolic rate goes down,” says Dr. Jensen. Surprise: You may gain more than a pound after a 3,500-calorie pig-out, since calories stored as sugar cause you to retain water. HOW TO CALCULATE RESTING METABOLIC RATE (RMR) FOR MEN (WEIGHT IN POUNDS ÷ 2.2) × 10 + (HEIGHT IN INCHES × 2.54) × 6.25 – (AGE × 5) + 5 WATER Drink tap or mineral water, not purified water. In a Swiss study, purified water didn’t boost men’s metabolic activity, but water that contained minerals did. 32 MENSHEALTH.COM | November 2013 OIL Use olive oil, not flaxseed oil. Both are sources of omega-3s, but olive oil triggers a larger postmeal burn than flaxseed oil does, according to a Canadian study. 1.20 SEDENTARY LITTLE OR NO EXERCISE 1.37 LIGHTLY ACTIVE LIGHT EXERCISE 1–3 DAYS/ WEEK 1.55 MODERATELY ACTIVE MODERATE EXERCISE 3–5 DAYS/ WEEK 1.72 VERY ACTIVE HARD EXERCISE 6–7 DAYS/ WEEK 1.90 EXTREMELY ACTIVE TWICE-DAILY EXERCISE PHYSICAL JOB PROTEIN Whey protein is better than casein protein. A Swiss study found that it has a larger thermic effect than casein protein has, meaning it requires more calories to digest. TEA Oolong tea trumps green tea. Both can elevate your energy expenditure, but oolong tea’s jolt is more than twice that of green tea, a study from Japan found. NUMBER OF CALORIES YOU SHOULD BE CONSUMING PER DAY CHEESE BREAD Eat cheddar on whole grain bread, not processed American on white. Whole foods can boost your postmeal burn by 87 percent, Pomona College reports. The Best Workout to Boost Your Metabolism FIRE UP YOUR BODY’S FURNACE WITH A LIFTING CIRCUIT THAT HAS 8 TO 12 EXERCISES REQUIRING FLEXION AND EXTENSION, SAYS JAMES CHURILLA, PH.D., A PHYSICAL ACTIVITY EPIDEMIOLOGIST AT THE UNIVERSITY OF NORTH FLORIDA. DO 2 OR 3 SETS OF 10 TO 15 REPS EACH, LIFTING 60 TO 80 PERCENT OF YOUR 1-REP MAX. KEEP SWITCHING MUSCLE GROUPS, AND DON’T REST BETWEEN EXERCISES. EDITED BY LAURA TEDESCO Illustrations by MIGUEL PORLAN Illustrations by MIGUEL PORLAN 5 Swaps for a Better Burn VERDICT FALSE “In 30 years I’ve never seen anyone with a truly low metabolic rate,” says Dr. Jensen. “People who think they need an 800-calorie diet often have resting metabolic rates of 1,500 calories.” So why can’t they slim down? They’re often eating many more calories than they realize. His fix: Accurately record everything you eat for two weeks. Unhealthy trends may emerge. YOUR DAILY ACTIVIT Y Burning Truths?
Check out our website at MENSHEALTH.COM/INSIDEOUT for the latest event and promotion updates. EVERY MAN NEEDS A MONK PAIGE DENIM FALL 2013 COLLECTION Obsessed with making jeans you’ll live inPaige Denim unveils its Fall 2013 collection. A double monk strap can be equal parts dressy and casual. It’s always smart with a suit, but can easily add personality to a pair of jeans. The Clayton Double Buckle creates extra interest to the standard double monk silhouette with rich, pebble-textured scotch grain calfskin. A must-have for any man’s wardrobe! Visit www.johnstonmurphy.com Visit www.paigeusa.com to view the full line. #LiveInIt MAXIMIZE YOUR WORKOUT WITH PROPEL® ZERO AND THE MEN’S HEALTH MVPS This fall, some of our most dedicated readers are challenging themselves to raise the bar and set new fitness goals. Meet T.J. as he cycles up the Going-to-the-Sun Road in Glacier National Park. Visit the MVP Propel® Zero tab on Facebook.com/MensHealth to follow along and learn how he is going to work on his leg and core strength for the ride. Use our expert tips to improve your cycling skills and take on new challenges! ENTER TO WIN! NO PURCHASE OR STORE VISIT NECESSARY TO ENTER OR WIN. Void where prohibited. Sweepstakes runs 10/15/13- 11/19/13. Must be 18 or older legal resident 50 US or DC (excludes PR) or CAN (excludes Province of QC). For the Official Rules, go to www.facebook.com/ menshealth. Sponsor: Rodale Inc., 400 S. 10th Street, Emmaus, PA 18098-0099. Don’t miss out on our exciting sweepstakes for a chance to win a $100 sports retailer gift card and a month’s supply of Propel® Zero to help you reach your goals! ENTER TO WIN AT Facebook.com/MensHealth
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LES PAUL, MORE DATES Is this John Mayer’s secret? A guitar may boost your sex appeal, a French experiment reveals. When a man asked a random woman for her phone number, she was more likely to oblige if he was carrying a guitar case than if he was empty-handed or toting a gym bag. Musical talent may signal qualities like intelligence or commitment to hard work, the researchers say. But don’t brag about your skills, warns sex therapist Brandy Engler, Ph.D. Just invite her to hear you play in a casual setting. P H OTO G R A P H S B Y V I C TO R P R A D O November 2013 | MENSHEALTH.COM 37
THINK THIN WHAT’S STACKED AGAINST YOU? Sometimes making the smart choice isn’t a piece of cake. The next time you catch sight of a bag of chips, picture six-pack abs. A new study from the Oregon Research Institute suggests that the best way to suppress a craving is to think about the benefits of avoiding the food rather than the negative consequences of pigging out. MRI scans revealed that when people used this technique, they showed less activation in the brain regions involved in cravings and more activation in the areas that govern self-control. This strategy boosts your willpower because it’s more rewarding and motivating than negative thoughts, which can just be frustrating, says study author Sonja Yokum, Ph.D. DOUBLE UP YOUR EFFORTS Don’t be skinny: To retain muscle as you burn fat, you should eat twice your recommended daily value of protein, a U.S. Army study reports. People who ate 0.73 gram of protein per pound of body weight per day preserved the most muscle and shed the most flab as they lost weight. If you consume more protein, your body won’t leach it from your muscles to burn as fuel, says study author Stefan Pasiakos, Ph.D. A 180-pound man would need 131 grams a day. Source: Medicine Science in Sports Exercise Threads to Shed Faked Out by Fruit Is your dessert an optical illusion? A study in the Journal of Consumer Psychology reports that people underestimate the calories in unhealthy food if it’s adorned with a healthy topping. A dish of ice cream with fruit was judged to have 125 fewer calories than the same amount of plain ice cream. And people given berry-topped pastries ate more, on average, than those given plain ones. We subconsciously try to justify our choice and reduce our guilt when we eat high-calorie treats, says study author Ying Jiang, Ph.D. Before indulging, ask yourself: How much would I eat if this had no redeeming ingredients? 38 MENSHEALTH.COM | November 2013 ON OUR RADAR For up-to-the-minute weight-loss news and tips, go to news. MensHealth.com. A soft fabric may help you sculpt a harder body someday, according to new research from Korea. When mice ate silk peptides every day for two weeks, they burned more fat after running on a treadmill than rodents that didn’t chow down on the compounds. Silk peptides may stimulate the production of leptin, a hormone that helps regulate your ability to torch lard. But don’t start chewing on your girlfriend’s scarf: More research is needed before ingesting silk can be endorsed as a weight-loss strategy. E D I T E D B Y J U L I E S T E WA R T A l l b u l l e t i n s : B R A D M U T I ( i l l u s t ra t i o n s ) , S a ra h G u i d o / H a l l ey Reso u rc es ( p ro p s t y l i n g ) ; t h i s p a g e : M a t t Vo h r / H a l l ey Reso u rc es ( fo o d s t y l i n g ) A l l b u l l e t i n s : B R A D M U T I ( i l l u s t ra t i o n s ) , S a ra h G u i d o / H a l l ey Reso u rc es ( p ro p s t y l i n g ) ; t h i s p a g e : M a t t Vo h r / H a l l ey Reso u rc es ( fo o d s t y l i n g ) 17 Number of extra minutes men award themselves when estimating their daily vigorous physical activity
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Reap What You Row Looking to sculpt a V-shaped torso? Rowing speed and lifting strength go hand in hand, say researchers in New Zealand. Elite rowers who logged the fastest 500-meter times on a rowing machine were also strongest in lifts like the power clean and the supported barbell row. “Similar to the power clean, rowing power starts in the legs and core and explodes through all the major muscle groups with each stroke,” says Topher Bordeau, varsity rowing coach at Dartmouth College. “And because that heavy motion is repeated as often as 40 times a minute, the metabolic demands of rowing are huge.” To test your strength and endurance on an indoor rower, try timing yourself as you row as hard as you can for 500 meters. Don’t hold back. If you can finish the test in under 1:30, then you’re Men’s Health fit. AMP UP YOUR PUSHUPS Don’t be a dope—grab a rope. Battling ropes can help you pump out more on the floor. Researchers in Canada found that just four weeks of battling-rope training boosted pushup performance by 24 percent. “Rope workouts can really improve lactic acid tolerance in your upper body,” says BJ Gaddour, C.S.C.S., a Men’s Health training advisor. “That allows you to do more reps of upper-body moves.” To make your own battling ropes, wrap the ends of a 50-foot-long, 1½-inch-diameter rope with electrical tape. Make “rope waves” up and down and side to side as hard as you can for 30 seconds, and then rest for 60 seconds. Do that 10 times. ON OUR RADAR The Truth About Protein Maybe vegans are onto something: Rice protein is just as good as whey protein for building muscle, say scientists at the University of Tampa. Men who weighttrained three days a week for eight weeks showed similar gains in lean body mass, strength, and power no matter what they consumed—rice protein or whey—after each workout. “Vegetable protein works if you eat about 48 grams of it—enough to provide 2 to 3 grams of leucine, an important musclebuilding amino acid,” says Men’s Health nutrition advisor Alan Aragon, M.S. RING YOUR FITNESS BELL Average heart rate of people doing a 20-minute CrossFitstyle body-weight workout Source: Auburn University For up-to-the-minute muscle news and tips, go to news. MensHealth.com. 40 MENSHEALTH.COM | November 2013 EDITED BY MICHAEL EASTER Nick Hall/Getty Images Nick Hall/Getty Images 171 Grab a cannonball: Kettlebell swings may give you the most bang for your fitness buck. In a University of North Texas study, guys who did just six total minutes of swings showed major boosts in their testosterone and growth hormone levels. And while this may not equal instant muscle, swings are still a one-stop shop for training because they work your entire body, including your abs, hamstrings, and lats, says Dan John, the author of Mass Made Simple and a master kettlebell trainer. Do 30 seconds of kettlebell swings with a weight you can manage; then rest for 30 seconds. Repeat for 10 minutes.
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Frequency of Ejaculation Women’s Attitudes Toward Ejaculation Where Women Think Their Ejaculate Comes From 15% Opening of the urethra 19% Daily 17% Vagina 28% A few times a month 9% Once a month 32% A few times a week 8% Less than once a month EX APPEAL 7% Sometimes wish they wouldn’t ejaculate Afraid your GF has a roving eye? When your relationship is on the rocks, her ex is your biggest threat. University of Toronto scientists found that women in unsatisfying relationships were more likely to long for former flames than new prospects. Fond memories may help her cope with current strains, says study author Stephanie Spielmann, Ph.D. If you suspect your girlfriend is eyeing up her ex, invest in areas of your relationship—such as quality time together or physical affection—that she thinks are lacking. Then her ex is more likely to stay out of her head—and her bed. 1% See it as pathological 4% Very infrequently 16% G-spot 10% No effect on sex life 44% Don’t know 3% Would rather not ejaculate Actual source: Skene’s glands, a.k.a. female prostate Top Two Triggers for Female Ejaculation SEXWITHA NEW PARTNER MASTURBATION 79% Enriches sex life 8% Inner urethra When Ejaculation Occurs *Multiple reasons were sometimes given. 48% 53% SCORE A SECOND DATE 19% During intercourse Masturbation Anal stimulation Her Average Age at First Ejaculation When Sex Comes in Spurts 25 Most Common Appearance of Fluid “CLEAR AS WATER” 25.5% Average Volume of Female Ejaculate 15.5% 29% 18% 12% ⅔ cup ⅔ cup ¼ cup 1 Tbsp A few drops 42 MENSHEALTH.COM | November 2013 For up-to-the-minute sex news and tips, go to news. MensHealth.com. EDITED BY LAURA TEDESCO Illustration by TH O M AS P O R OSTO C K Y Illustration by TH O M AS P O R OSTO C K Y Female ejaculation continues to fascinate— and confuse—men, women, and researchers. A new survey of 320 women in the British Journal of Urology International shows how varied the experience is. But this was self-reported, not labmeasured. Clearly, more research is needed. Women value a good listener, but they also want to hear what you have to say. Focusing entirely on her side of the conversation may hurt your seconddate chances, according to research in the Journal of Experimental Social Psychology. When strangers engaged in back-andforth conversation, they felt closer, liked each other more, and thought they had more in common than when one dished while the other listened. “Knowledge is the foundation of attraction,” says study author Stanislav Treger. It’s best to keep the talking and listening equal. Caution: Simply returning her questions is boring. So if she asks about, say, your favorite travel spot, you might ask her about a childhood trip.
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Lighten Your Workload If you keep nodding off at your desk, your cubicle could be the culprit. Working in a windowless environment can stunt your nighttime sleep, a new Northwestern University study finds. People who toiled in an office that lacked sunlight slept 47 fewer minutes a night, on average, than those with office windows. One theory: Exposure to natural light helps synchronize your circadian clock, possibly enhancing your production of the sleep hormone melatonin at night, says study author Phyllis Zee, M.D., Ph.D. To counteract the cave effect, spend about a half hour outdoors on your lunch break. THIS IS SPINAL TRAP Make sure your doctor didn’t rush that scrip: Doctors are increasingly prescribing drugs and tests for back pain that don’t follow treatment guidelines. A Harvard study reports that between 1999 and 2010, the number of narcotic prescriptions for back pain rose 51 percent, and referrals for MRIs and CT scans shot up 57 percent. “Primarycare physicians are increasingly crunched for time; sometimes it’s easier to order a test or a narcotic than to counsel a patient about managing his pain,” says study author John N. Mafi, M.D. Your doc’s advice should start with ice and ibuprofen or acetaminophen and then, if those don’t work, physical therapy. ON OUR RADAR A Treatment with Teeth? Brushing your teeth may save your butt: A Case Western Reserve University study finds that Fusobacterium nucleatum (Fn), an oral bacterium prevalent in people with gum disease, can promote colon cancer. Fn bacteria secrete a molecule, FadA, that binds to cells and weakens a tumor-suppressing protein. In the future, treatments that eradicate Fn may help prevent colon cancer, says study author Yiping Han, Ph.D. Don’t Be KO’d by CO For up-to-the-minute health news and tips, go to news. MensHealth.com. 44 MENSHEALTH.COM | November 2013 Despite public service announcements, many people use carbon monoxide detectors incorrectly, a U.K. study reports. Place CO detectors on each floor of your home and near bedrooms. Test them weekly, change batteries yearly, and install new units every five years, says Lindell Weaver, M.D., a University of Utah pulmonologist. OPERATION FAILURES 24% POSITIONED INCORRECTLY 6% DEAD OR NO BATTERIES 4% BROKEN ALARM TESTING FAILURES 27% DON’T TEST THE ALARMS OF THOSE WHO DO TEST: 50% TEST EVERY ONE TO SIX MONTHS 37% TEST YEARLY 13% TEST WEEKLY (RECOMMENDED) 45 Average number of times in an hour people touched their eyes, mouth, or nose—all entry points for infection Source: 2013 study, University of New South Wales E D I T E D B Y J U L I E S T E WA R T
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Squash Your Appetite 10 115 102 82 BUTTERNUT 42 PUMPKIN HUBBARD 19 31 27 20 49 FIBER (g) 16 12 12 12 3 8 2 CALORIES Dining on dairy may make your next trip to the dentist a little easier. Cheese helps neutralize the acidity in your mouth and may prevent tooth decay, a study in General Dentistry found. All dairy products are good for your teeth, but cheese is especially beneficial due to its tyramine content. This substance increases saliva and helps raise the pH of plaque, minimizing acid damage to the enamel, according to the study. A bonus benefit: A British study review found that people who consumed especially large amounts of dairy (about 14 ounces a day) had a lower risk of developing type 2 diabetes than those who consumed less. SPAGHETTI 9 7 CHEESE WHIZ ACORN Hoard the gourds: Winter squash is delicious in season and delivers a big nutritional bang for your calorie buck. Here’s how five varieties stack up (per 1 cup cooked). VITAMIN B 6 (% daily value) 4 POTASSIUM (% daily value) ON OUR RADAR Cocoa Mojo Will the good news about chocolate ever end? A Spanish study reports that cocoa may help ward off colon cancer. After being fed a cocoarich diet for eight weeks, rats with cancerous colon lesions had fewer colon tumors than similar rats on a cocoa-free diet. Cocoa’s antioxidant polyphenols may shut off the communication among cancerous cells that allows them to grow, the study authors say. Future research may prove a similar effect in humans. 73 Trade energy shots for espresso shots. Percentage of men who say they don’t look at ingredient lists, health claims, serving size information, or the nutrition panel when buying a packaged food Source: Journal of the Academy of Nutrition and Dietetics STEALTH HEALTH FOOD Leeks Booster Fables 48 MENSHEALTH.COM | November 2013 They’re a good source of vitamins A, C, and K. And alliums may help fight stomach cancer, a Chinese study found. How to Eat Them For up-to-the-minute nutrition news and tips, go to news. MensHealth.com. As alliums, leeks are kin to onions and garlic, but they’re not as pungent and have a milder flavor. Thinly slice the tender white and light-green parts and swirl them in a bowl of water to wash. Drain and dry. Try them sautéed in butter and added to scrambled eggs, mashed potatoes, or Thanksgiving stuffing. E D I T E D B Y PA U L K I TA iStockphoto (leeks) iStockphoto (leeks) Ignore the marketing buzz surrounding those get-upand-go drinks. In preliminary findings from a study at Centre College in Kentucky, people who drank 5-Hour Energy performed no better on a visual attention task than those who consumed an equivalent amount of cafeine. The “energy blend” in 5-Hour Energy may not afect P300 amplitudes—brain waves that indicate alertness—any more than cofee does. When you need a jolt, stick with java and its disease-fighting antioxidants. Why They’re Healthy
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6 RUN AWAY FROM PAIN Taking your exercise inside could save your soles. Running on a treadmill instead of outdoors may reduce your risk of lower-body injury, a new study in Gait Posture reports. The researchers found that the peak amount of pressure on athletes’ feet was lower when they hit the belt than when they ran on a track. “On a treadmill, you’re running in place, simply lifting and supporting your feet,” says study author Pedro Pérez-Soriano, Ph.D. “On the ground, you continuously push your body forward.” This means the push-off and braking phases of your stride— the times when your feet take the most force—are shorter on a treadmill. Percentage boost in running efficiency that distance runners experienced after lifting heavy weights twice a week for six weeks Source: Journal of Strength and Conditioning Research Night and Shıning Armor Reflect on this: New research from Australia reports that fluorescent clothing isn’t enough to make you visible on your bike at night. Your fluorescent shirt reflects only UV rays—which come from the sun, not headlights or streetlights, says researcher Philippe Lacherez, Ph.D. Apply strips of retroreflective material, like Reflexite Daybright Tape, to your vest and around your ankles and knees. The shiny stuff bounces light back to its source (such as headlights), and the movement of your illuminated joints can catch drivers’ eyes. No Slacking! What’s the cost of skipping workouts? Your belly and your heart health. This graph, based on a University of Houston study, compares people who stuck to a 15-week aerobic exercise regimen (30 minutes, three days a week) with those who sometimes slacked off. ON OUR RADAR Germy Balls? 7.7 ADEQUATE INTENSITY/FREQUENT INADEQUATE INTENSITY/INFREQUENT 0.2 .88 1.9 .04 -.03 -1.4 -.16 -3.0 WEIGHT (lbs) -0.3 -.47 -.35 -0.5 BMI (points) WAIST SIZE (in) HIP SIZE (in) BODY FAT (%) 50 MENSHEALTH.COM | November 2013 -4.5 RESTING HEART RATE (bpm) TOTAL CHOLESTEROL (mg/dl) For up-to-the-minute cardio news and tips, go to news. MensHealth.com. Clean competition is always a good idea: In a new UC Irvine study, people who played sports with a ball—or who exercised on a gym floor— had more staph bacteria on their hands afterward. “There is more MRSA in the community than in hospitals,” says Donna Duberg, M.S., a hygiene expert. After you work out, shower and/or use hand sanitizer; then stash your sweaty clothes in a plastic bag and dump them in the washer later. EDITED BY LAURA TEDESCO
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YOUR EDGE—IN EVERYTHING! EDITED BY CLINT CARTER “My commitment to this character demands that I not only physically get ready, but also become him.” —USHER, ON PORTRAYING SUGAR RAY LEONARD P H OTO G R A P H B Y P E T E R H A PA K MEN’S HEALTH Usher P. 54 53
Advantage Usher THE PERFORMER Usher identifies with Leonard’s showmanship. What’s Your Next Fight? For Usher—singer, dancer, television star— it’s putting the music on pause to transform himself into iconic boxer Sugar Ray Leonard. BY LOU SCHULER GLEASON’S GYM IS JUST A MILE FROM THE NEAREST EQUINOX, BUT IT might as well be on a different planet, or at least in a different century. This is the third location for Gleason’s, although the business model is the same. Since 1937, it’s where America’s finest practitioners of the sweet science of beating the shit out of each other have gone to train: Jake LaMotta and Muhammad Ali (when he was Cassius Clay) at the original location in the Bronx, Larry Holmes and Michael Spinks at the second one in Manhattan, Mike Tyson and Shane Mosley here in Brooklyn. Each drop of sweat you shed (no antiperspirant can last a round with the humidity in this place in July, even when you’re just watching others work) feels like an offering to the gods of pugilism. But that’s not why Usher Raymond IV is here, mixing sweat and spit with the next generation of champions. For Usher, this is prep work—not for fighting, not for singing or dancing, not for choosing and judging and coaching singers on The Voice. This is for his other career, acting. He is preparing to play Sugar Ray Leonard in Hands of Stone, the story of Roberto Duran, Leonard’s greatest rival. The fighters’ two epic bouts in 1980 represented the high and low points of Duran’s career. Sports fans can tell you, without having to check Wikipedia, that Duran won the first but walked away in the middle of the second. No mas was the first Spanish phrase many of us knew. Shooting on Hands of Stone starts this fall, but Usher has been getting in shape for the role for more than a year, putting himself through brutal workouts with trainer Xavier Biggs. [1] You’d think the physical transformation would be the biggest challenge. The warmup alone, including 10 minutes of intricate rope-skipping drills, would bury most of us. On top of that, at 35, Usher is 11 years older than Leonard was in 1980. But the more you talk to Usher, the more you start to realize why the role makes so much sense for him. 54 MENSHEALTH.COM | November 2013 Usher Reveals His Best Moves SUCCESS IS ABOUT AMBITION AND ACCESS “Even as a child I think I was a bit obsessivecompulsive. I wanted to perfect whatever it was. The one thing I had was ambition. I didn’t have as much access.” But Usher found that ambition would lead to access.
LISTEN TO PEOPLE WHO’VE DONE WHAT YOU WANT TO DO “I was a sponge. I loved to just talk to people or, better yet, listen. I wouldn’t talk a lot. I would listen.” REMAIN A STUDENT In 2006, Usher performed in Chicago on Broadway. “Instead of being arrogant and saying, ‘I can sing, I can dance, I can act,’” he sought out the advice of stage legend Ben Vereen. “I understand it, but I wanted to overstand it.” [6] MAKE YOUR AUDIENCE WANT MORE, NOT LESS New challenges make him better at what he does (“I think variety is what made me who I am”) and make his new work more valued. “The greatest thing is to be missed.” KNOW WHEN TO IGNORE NUTRITION ADVICE “I asked [Leonard] for diet tips. He said, ‘We used to eat McDonald’s, man! That was back when it was clean.’ I was, like, ‘What does that mean?’ ” P H OTO G R A P H S B Y P E T E R H A PA K A D D I T I O N A L R E P O R T I N G B Y M I K E DA R L I N G
Advantage Usher “I’VE ALWAYS PRESENTED A CHALLENGE TO MYSELF. IF IT’S TOO EASY, I DON’T WANT IT.” “I TRAIN LIKE AN ATHLETE EVERY DAY, BELIEVE 56 MENSHEALTH.COM | November 2013 learned to another former ring champion. “Sugar Ray Robinson said the most potent weapon in boxing is rest,” Usher says. “Now I realize you can’t push yourself all the way. You have to pull back a little bit.” BOTH USHER AND LEONARD ACHIEVED SUCCESS and worldwide fame at ages when most of us were still wondering what we’d be when we grew up. Leonard began boxing at 14, and at 16 he nearly made the 1972 Olympic team. At 20 he won his gold medal with breathtaking hand speed and otherworldly skill at both inflicting damage and avoiding it. Upon turning pro, he quickly became one of the wealthiest and most marketable fighters ever. He won a champion- ship in 1979 (he eventually won titles in five different weight classes), setting himself up for the first of his fights with Duran the next year. Usher began performing and touring when he was 11 and released his first solo album at 15. By age 19, he had a hit album (My Way), a number one single (“Nice Slow”), a Grammy nomination (he’s won eight so far), and a recurring role on a TV series (Moesha). At 20, he made his film debut with a featured role in The Faculty. The two men also each had their own comeuppance moments at vulnerable points. The 20-year-old Leonard, coming off his brilliant showing in the Olympics, planned to retire from boxing, go to college, and live off endorsements and personal appearances. But because he was S t y l i n g : G a l i B a r r a z a , h a i r : C u r t i s S m i t h , m a k e u p : C o l e P a t t e r s o n , l o c a t i o n : G l e a s o n ’s G y m ; o p e n i n g p a g e : N i k e s h o r t s ; p r e v i o u s s p r e a d : E v e r l a s t s h o r t s , 2 E x i s t Ta n k , C u s t o m i z e d T i t l e s h o e s ; t h i s p a g e : Z a n e r o b e p a n t s S t y l i n g : G a l i B a r r a z a , h a i r : C u r t i s S m i t h , m a k e u p : C o l e P a t t e r s o n , l o c a t i o n : G l e a s o n ’s G y m ; o p e n i n g p a g e : N i k e s h o r t s ; p r e v i o u s s p r e a d : E v e r l a s t s h o r t s , 2 E x i s t Ta n k , C u s t o m i z e d T i t l e s h o e s ; t h i s p a g e : Z a n e r o b e p a n t s it or not,” Usher tells me. It’s the day before his workout at Gleason’s. We’re sitting in the plush dining room of a Manhattan hotel, a place where showing perspiration would violate social norms. Training twice a day is typical for him. When he’s preparing for a tour, he’ll do a gym workout in the morning, followed by several hours of choreography and then rehearsal in the evening. That’s the kind of prep needed for an act that lasts two and a half hours and includes seemingly tireless dancing. Usher’s dedication is no surprise to his fans; his abs are only slightly less famous than his hit records. But being in great shape was just the starting point. “My commitment to this character demands that I not only physically get ready, but also become him,” he says. “The hair, the personality, the manner he conducts himself in—all that. He’s an incredible man.” While spending time with Leonard (they even sparred), Usher learned that the boxing legend is also a critical man. “He looked at me and said, ‘You gotta get your shoulders down, and you gotta get your legs down.’” Usher and Leonard are about the same height, 5'10, but Leonard was a welterweight—146 pounds when he fought Duran the second time. Usher estimates his own weight was about 180 pounds when he accepted the role. “I’ve been cruising my way down to 174, 172,” he says, which would make him a light heavyweight if he were actually competing. To give you an idea of what that looks like, Leonard’s teammate Leon Spinks was a light heavyweight when he won his own Olympic gold medal in 1976. [2] Usher’s desire to come closer to an authentic fighting weight led to a rare breakdown. It began innocently enough when he bought a bike and began cycling, thinking it would be a fun way to burn calories without bulking up. “My second day I decided to ride to the gym,” 10 miles from his home in Atlanta. “So I rode there. Boxed. Rode the bike back home.” Big mistake. “Mentally, I’m the type of person who can ignore the pain. Put it somewhere else and allow my body to just go there,” he says. “But I always suffer. You can’t box, ride a bike for 20 miles in the heat—Georgia heat—and then go to the studio and rehearse. That’s not happening.” Not only did his body shut down, but even his brain felt cloudy. He credits the big lesson he
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Advantage Usher THE ARTIST, ANNOTATED 1/ Usher’s trainer, Xavier Biggs, is the older brother of Tyrell Biggs, the 1984 Olympic gold medalist in the super heavyweight class. Xavier trained Tyrell through a pro career that included three bouts for heavyweight titles, including one against Mike Tyson. 2/ In addition to Leonard and Spinks, fellow Americans Leo Randolph, Howard Davis, and Leon’s brother Michael also won gold. Four of the five men went on to win pro titles, led by Leon Spinks, who took the heavyweight belt from Muhammad Ali. 3/ “Deaded” means “rejected” or “abandoned,” the Urban Dictionary notes. 4/ Within hip-hop culture, the dance is known as “b-boying.” Usher switched to “break dancing” when he realized his interviewer had no idea what he was talking about. 5/ “Herb” (the H is not silent) means a nerd, a square, a poseur—the last guy you’d ever want to hang with. 6/ You can do a job competently if you understand how it’s done. But you can redefine the job when you overstand it. 58 MENSHEALTH.COM | November 2013 Done.” Running back? “I went down the middle one time. Not doing that ever again.” He figured he’d be good at basketball; he was good with his hands, and his father could play. But his father was 6'5. “He kind of took that out of the ingredients, making me.” But the dude could dance. His small, wiry build was an advantage in the break-dance throwdowns [4] that occurred nightly in his neighborhood in Chattanooga. “Break dancing was far more athletic than just upright dancing,” he says. It tested everything: strength, power, balance, conditioning—and competitiveness. “I was the killer. I was the one element at the dance that no one saw coming because I was so little. You’d have all these tall guys that could dance, and this little guy comes out and does it, and everyone goes crazy. That was me.” Music came naturally; he realized it suited his talents as well as his ambitions. It also gave him the vision to see past typical teenage distractions. “I’m not a Herb [5] or some shit like that,” he says. “But I just had a little more ambition because I was trying to define myself. I really wanted to know what I would offer.” And through music, “I found a way to do everything else that I wanted to do. I could travel. I could see people, places.” LEONARD’S AUTOBIOGRAPHY, THE BIG FIGHT, is brutally honest about the temptations he willingly succumbed to. Once Ray Charles Leonard (he was named after the singer) became Sugar Ray, he was locked into playing that character. If Usher is merely playing a character called “Usher,” he sure makes the most of it. More important, he seeks out ways to step away from it. “I’ve always presented a challenge to myself,” he says, when asked why he would train so hard to pretend he’s another guy in a movie. “If it’s too easy, I don’t want it.” Before their first fight, the older and more experienced Duran insulted and intimidated Leonard—and his wife. Leonard, looking for revenge and respect, veered from his kinetic style and slugged it out for 15 rounds. “He didn’t have to box him flatfooted, but he thought he did,” Usher says. “He had it in his head.” Leonard and his handlers knew Duran would let himself go after winning the title. So they Nike shorts Nike shorts sued for child support, no endorsements came along, and he had no choice but to box. Usher’s childhood, he says with a laugh, “wasn’t like the average kid’s.” At 14 he moved to New York to work with his producer, Sean Combs. They spent long hours recording, followed by long hours in nightclubs. “That’s not really great for a young boy. But I didn’t know. So naturally, I lost my voice.” Then, while pursuing his favorite hobby, skateboarding, he fell and smashed his front teeth. “Lost my voice. Lost my teeth. The record company didn’t drop me,” he says. “A lot of things happened that first year that could’ve completely just deaded [3] it all.” The first album, out in 1994, wasn’t the hit his label expected. But he never stopped working on his music and dancing (or his abs, for that matter), and just three years later he was a major star. For almost as long as he can remember, Usher knew he wanted to be a performer. “I think it had to do with the fact I wasn’t really tall enough [for sports],” he says. He tried baseball; the outfield was boring. So he tried catching. “The ball hit the top of my glove and popped me in the face.
©2013 SEIKO CORPORATION OF AMERICA IN THE SEIKO NATION, YOUR BODY’S MOTION GENERATES THE POWER. The Seiko Nation is progressively connected by a drive for relentless innovation. Landon Donovan shares Seiko’s passion for progress. With winning moves, on the soccer field and off, Landon chooses LE GRAND SPORT KINETIC. It never needs a battery change because it’s powered by the movement of your body. When you’re not wearing it, it goes to sleep. Put it on, the hands return to the correct time. With a perpetual calendar, it’s another way Seiko puts progressive watchmaking into motion. SeikoUSA.com PROGRESS TO SEIKO
Advantage Usher ABS OF STONE “If you can’t excite the women with your voice,” Usher says, “maybe you can excite ’em with your body.” Here’s a sample workout from his trainer, Xavier Biggs. SUGAR RAY ROPE SLAP SHADOWBOXING (4 ROUNDS) (5 TO 10 MINUTES) Jumping is a great warmup. Try this: Do the footwork, hopping and shuffling on the balls of your feet, but swing the rope with one hand, slapping the floor. Raise a leg every few repetitions and pass the rope under it to the other hand. Shadowbox for one round (3 minutes) with 2- or 3-pound dumbbells. Throw jabs, crosses, and uppercuts while moving as if you’re boxing in a ring. Rest 30 to 60 seconds. Do another round with no weight; rest and repeat for a total of four rounds. MEDICINE BALL WORK BICYCLE CRUNCH Holding a heavy medicine ball (10 or 12 pounds) in front of your chest, bounce on your toes in a boxer’s stance for 2½ minutes; then, for the final 30 seconds of the round, drop into a squat or half squat and keep bouncing. Rest and repeat. Lying on your back, raise your legs and move them as if cycling. Lift your head and shoulders off the floor as you bicycle, then lower them. That’s 1 rep. Do 3 sets of 15 while moving your legs, resting 30 seconds between sets. (2 ROUNDS) 60 MENSHEALTH.COM | November 2013 measure of control over the outcome. If either deviates from his plan, the result is typically ugly, as Leonard learned the hard way. “I think we all reach a point in life where we’re not able to listen to common sense,” Usher says. “You almost have to fall to get up sometimes.” He has a chance to put that philosophy to the test at Gleason’s. After sparring against a much bigger fighter, Usher collapses onto the ropes, sweat raining off him like an extremely isolated atmospheric event. It seems clear he’s done for the day. But then he takes a deep breath, drops to the canvas next to the puddle he just made, and does a pushup. And another. And another. A dozen. Then another dozen. Then even more. By the time you read this, he may be doing even more, if that’s what it takes to get it right. ½ REVERSE CRUNCH (3 SETS) From the bicycle crunch position, pull your knees toward your chest until your tailbone is off the floor. Lower your legs and repeat. Do 3 sets of 15, resting 30 seconds between sets. BAG WORK The preceding was just a warmup! Usher then hits his coach’s mitts for three or four rounds and the heavy bag for two or three rounds, ending with a few rounds on the double-end and speed bags. Some days he’ll spar too. Illustrations by +ISM; Nike compression shorts Illustrations by +ISM; Nike compression shorts scheduled the rematch for five months later. Duran struggled to make weight and then gorged himself hours before the fight. But that’s not why Leonard-Duran II would make boxing history. It was what Leonard did in round 7. “Sugar Ray decided to clown,” Usher says. After talking with Leonard at length about the fight, he’s convinced that “he just kind of improvised all that stuff.” He danced, he clowned, he windmilled his right arm and smacked Duran with his left. Duran famously quit the fight with 16 seconds left in the eighth round. If you watch the fight on YouTube, you can see why the filmmakers wanted a professional showman to play Leonard. “What he did as a boxer is no different from what I do as a dancer,” Usher says. Fighters and dancers train to gain a (3 SETS)
Beto Lope z NerdishByNatu re Xavi Mor Alex Mercado Dramatization * Beto Lopez Alex Carpenter *EPA-estimated rating of 30 city/41 hwy/34 combined mpg, SE with SFE Package. Actual mileage will vary. eno
The Breast Way to Please a Woman Ease of her nipples! With your lips and palm, stimulate the sensitive northern part of her breast, from 10 to 2 o’clock. Women G ● Men’s Health, December 2000 THE GIRL NEXT DOOR Sex, dating, love, and lust. Madeline Haller will now take your questions. I love my girlfriend, but I can’t stop fantasizing about other women. Do women consider this cheating? BRENT, ORLANDO, FL MATT, TOPEKA, KS Nope—not if you care about your girl’s happiness. After sex, she’s high on endorphins and wants to savor the buzz by feeling your body against hers. But don’t overthink it, Matt. Spooning works fine. Before you conk out, wrap your arms around her and let her feel your breath on her neck. Whisper something nice. As your breathing turns to snuffles, she’ll imagine you’re huffing her essential beauty. Let her think that as you drift off. Sweet dreams. 62 MENSHEALTH.COM | November 2013 My new girlfriend never offers to pay, and I’m going broke. Will I ruin the romance if I ask her to chip in? STEVE, TRENTON, NJ Reality can mess with romance, and a dinner tab is about as real as it gets. But you shouldn’t have to bear the burden alone. There’s a chance she’s holding back because she’s worried about hurting your pride. So drop hints. Mention that you’d like to eat in more often to save cash. And next time you’re out, say something like, “I’ll buy the tickets. You want to cover the snacks?” She’ll get the idea. What a Girl Wants AARON, PORTLAND, OR It’s tacky if she sees “sex playlist” on your phone. But there’s no harm in casually hitting “play” on a curated lineup. It can be a nice touch— especially if it’s drowning out loud neighbors or unsexy dishwasher noise. Just try not to be too obvious. In other words, no “Sexual Healing” or “Let’s Get It On.” If you know her favorite band, create a Pandora station around it. Otherwise, stick to RB or rock tracks with smooth bass lines and plenty of rhythm. Muse, Rihanna, the Killers, and Drake are all solid choices. We asked 1,100 women which sexual positions they wish you’d try more often. (Missionary came in dead last.) As it turns out, the ladies want the same thing you do: more adventure. 48% G-Whiz What’s the proper way to “break up” with a woman I’ve been out with only once or twice? Is it okay to just stop returning her calls? Face-Off Position 32% DANE, PHOENIX, AZ Sure, if you want to be a complete jerk. Being dumped sucks, but being cold-shouldered is a real ego killer. Sometimes the spark fizzles or the chemistry isn’t there, but if she’s still calling, then you have an obligation to answer the phone and give it to her straight. Just say, “I had a nice time with you, but I don’t see us being together.” If you two have been out only a couple of times, she won’t need an elaborate explanation. Follow Madeline on Facebook at MHGirlNextDoor, and on Twitter at @MHGirlNextDoor. Upstanding 31% Citizen Flatiron 31% Standing, 30% Rear Entry P H OTO G R A P H B Y M I K O L I M G R E G M A B LY ( i c o n ) ; W E S T O N W E L L S ( H a l l e r ) , h a i r a n d m a k e u p : S c o t t M c M a h a n ; R 2 D E S I G N ( s e x p o s i t i o n s ) G R E G M A B LY ( i c o n ) ; W E S T O N W E L L S ( H a l l e r ) , h a i r a n d m a k e u p : S c o t t M c M a h a n ; R 2 D E S I G N ( s e x p o s i t i o n s ) After sex, I just want to sleep. Is there a way out of cuddling? Cheating? No. But if you’re undressing other women with your eyes in front of her, she’s going to feel hurt. And if you fantasize about other women as you masturbate, she’d probably rather not know about it. The truth is, women fantasize as much as men do. But here’s where your daydreams could be a problem: when you’re thinking about others while having sex with your girlfriend. If this sounds familiar, then you’re probably sleeping with the wrong person and should stop stringing her along as your sex surrogate. Otherwise, assuming your fantasies don’t interfere with your relationship, don’t lose any sleep over them. Is it tacky to create a playlist for sex?
Check out our website at MENSHEALTH.COM/INSIDEOUT for the latest event and promotion updates. OWN THE BLU-RAY™ COMBO PACK OR DIGITAL HD ON 11/12 A young boy learns he has extraordinary powers and is not of this Earth. As a young man, when the world is threatened, he must emerge as a hero and the symbol of hope for all mankind. www.facebook.com/manofsteel #manofsteel MAN OF STEEL, SUPERMAN and all related characters and elements are trademarks of and © DC Comics. © 2013 Warner Bros. Entertainment Inc. and Legendary Pictures Funding, LLC. Blu-ray Disc™ and Blu-ray™ and the logos are the trademarks of Blu-ray Discs Association. UltraViolet™ Offer is a Limited Time Offer. Restrictions and limitations apply. Go to ultraviolet.flixster.com/info for details. Smell like Victory. Not your friend Victor. Jockey’s on a mission to support guys like you with real odor control, cooling and quick drying. Introducing a new line of high-performance gear. No other underwear tested fights odor better or dries faster to help keep you cooler. Take 20% OFF Jockey® Sport Underwear Redeem online at Jockey.com with code: MHEALTH20 Redeem at any Jockey® outlet store Associate enter: 000009045248 Offer expires 11/16/13 at 11:59 PM CST. 20% off valid online with coupon code MHEALTH20. Discount excludes tax and shipping. In-store offer valid only at Jockey® outlet stores with presentation of this page. Valid while supplies last. Valid on Sport Microfiber Performance, Sport Cotton Performance and Sport Pro Performance underwear only. Selection from available stock only. Selection varies by stores. Cannot be combined with any other offers, discounts or promotions. No rain checks. Void where prohibited. ©2013 Jockey International, Inc. All Rights Reserved. Jockey is a trademark of Jockey International, Inc. SILVER JEANS CO. GRAND OPENING EVENT, HOUSTON TX TM TM Men’s Health teamed up with Silver Jeans Co.TM for the GRAND opening of their Houston, TX store in the Woodlands Mall on July 20. Guests enjoyed snacks, micro brews, glasses of Cabernet and Chardonnay courtesy of Freemark Abbey with a live DJ; all while they shopped Silver’s latest fashions.
Women Four things you need to know about women, according to Zoe Saldana A well-dressed man is to us what a woman in a bikini is to you. “We love when men dress up. I even love a man in suspenders—it creates a Buster Keaton or Charlie Chaplin kind of look. Men shouldn’t be afraid to experiment with fashion, and they should enjoy shopping instead of always looking like Brooks Brothers.” If you take a little time to talk to us, the sex will be better. “Guys hardly ever ask if it’s good for us, but if you’re not a good lover, you need to hear it. Porn isn’t the best educational tool—you need to ask your woman if she’s satisfied. A huge chunk of the men walking this earth still have no idea how the vagina works. So ask us; we’ll tell the truth.” We notice when you go the extra distance to make us feel special. “When a woman is leaving your place, it’s not enough to just walk her to the door and close it behind her. A lot of men do that, but it’s not very gentlemanly—it says he cares very little about her. What you should do is walk her out the door and wait for her to get in her car and drive away.” We know when you’re annoyed, so just tell us why. “Men often try to hide their emotions, and as a result, women feel like they’re going crazy when something’s wrong. Even if you tell yourself you’re not bothered, you’re still acting differently. So be open. Give us a chance to clarify or apologize. It shows us you’re a rational and flexible person.” © Williams + Hirakawa/Corbis Outline © Williams + Hirakawa/Corbis Outline 64 MENSHEALTH.COM | November 2013 MASTER HER UNIVERSE Zoe Saldana broke through the Hollywood stratosphere in 2009 when she played both a galaxyexploring lieutenant in Star Trek and a bizarrely hot, blue-skinned alien in Avatar. She’ll be returning to Earth in December, alongside Christian Bale in Out of the Furnace, before blasting off again for next year’s extraterrestrial superhero flick Guardians of the Galaxy. We’ll boldly go wherever she takes us.
Check out our website at MENSHEALTH.COM/INSIDEOUT for the latest event and promotion updates. AUSSIE MEN: THE ULTIMATE QUICKIE Taking the road less traveled is a lot dirtier, and to finish first you can’t waste time. Head to Walmart to get your collection of Aussie Men hair care products that will give you maximum results with minimal effort. The Daily 2N1 Shampoo cleans conditions in 1 step while the Max Hold Gel gives you style that stays put in seconds to adventure proof your mane and get you through your hectic day. T I ITH GWFHASE C PUR TRAIN SMARTER, RACE FASTER WITH XTERRA WETSUITS Purchase one Aussie Men’s Collection hair care product to receive* a Men’s Health travel dopp kit filled with Aussie samples! *Offer good only while supplies last on a first come basis. Please purchase one (1) Aussie® MEN Daily Clean shampoo, Deep Clean shampoo, or Daily 2N1 shampoo, and Strong Hold Styling Gel or Texturizing wax product from a US retailer nationwide (“Product”) and you will receive one (1) travel dopp kit filled with Aussie® Men samples. Send us the original receipt with the Product listed (the “Receipt”), and print your name, date of birth and address on a sheet of paper (“Contact Information”). Then mail the Receipt and Contact Information, with the applicable U.S. postage affixed, in an envelope addressed to: Men’s Health Promotions, attn: Aussie® Men’s Hair Care, Rodale Inc., Men’s Health, 733 Third Avenue, 10th Floor NY, NY 10017, attn.: Jessica Meeder. The envelope with the Receipt and Contact Information must be postmarked by January 3, 2014. One per customer. Allow 6-8 weeks for delivery. Original Receipts only. Receipts must be dated after September 9, 2013 and before December 23, 2013. Offer open to those who are 18 years or older and a legal resident of the U.S. and/or D.C. XTERRA Wetsuits offers athletes the best swim technology for training and racing. As the #1 triathlon wetsuit company, XTERRA Wetsuits’ market-defining product design is the first choice of triathletes and swimmers of all levels for training and racing in the pool or open water. Get exclusive discounts for Men’s Health subscribers with the code MHXW at checkout. www.lavawetsuits.com BEST BCAA PEPTIDE LINKED BRANCHED CHAIN AMINOS BEST BCAA™ stands alone in this overcrowded amino category. This formula is the first to bond the three branched chain amino acids - leucine, isoleucine and valine - to form oligopeptides (a bonded chain of amino acids). The oligopeptide-based branched chain amino acids may act as a better transport vehicle, allowing for more efficient metabolization, greater bio-activity, enhanced onset time, and a generally improved BCAA model. Visit www.bpisports.net for more information. SPORTS
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever
25 Tips, Workouts, Tests: Our Best Issue Ever

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25 Tips, Workouts, Tests: Our Best Issue Ever

  • 1. 25th Anniversary: Our Best Tips Ever! TONS OF USEFUL STUFF KNOCK OUT BELLY FAT! BONUS POSTER HARD MUSCLE FAST! YOUR NEW POWER PLAN MasterYour Master Y Your Metabolism e Metabolism 25 P 32 . USHER’s HE USHER’s SPEED SPEED WORKOUT ORKO WORKOUT P 53 . HOW HEALTHY ARE YOU? TAKE THESE TESTS & DODGE DEATH P. 162 `S `UPERFOODS SUPERFOODS FOR F R MEN FO `TRENGTH S BUILDING SECRETS `S `IZZLING SEX SIZZLING ADVENTURES ADVENTURES D `ET-RICH G STRATEGIES NOVEMBER 2013 $4.99 US DISPL AY UNTIL NOV. 19 MENSHE ALTH.COM PM40063752
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  • 4. eave work early today cuz I’m coming to pick you up at four and we’re driving up the coast to meet Amy and Lisa cuz every forecast says the waves are gonna be crazy nuts phenomenal. We’ll bring our boards, wetsuits and a cooler and that’s about it, and I don’t wanna hear any crap about deadlines and projects and how this weekend isn’t good cuz brother this exact moment, this exact chance with all of us together will never come again. Introducing the four-door, five-passenger FIAT® 500L Trekking.
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  • 15. FEATURES / COVER STORIES 11.13 The Secrets to True Strength Discover the crucial rules powerful men live by. BY ANDREW HEFFERNAN, C.S.C.S. PAGE 152 32 Your Master Metabolism And bust your gut! 137 Hard Muscle Fast! Your power plan— posterized! BY TREVOR THIEME, C.S.C.S. 162 Are You Healthy? Take these tests! BY JULIE STEWART 170 The Lust List Make sex sizzle. BY LAURA TEDESCO 178Superfoods 25 Start cooking! BY PAUL KITA AND HANNAH McWILLIAMS 184 Succeed— with Speed! Unlock these getrich strategies. TONS OF USEFUL STUFF Photograph by GUIDO VITTI Photograph by GUIDO VITTI BY RICHARD SINE
  • 16. 11.13 Men’s Health 64 146 74 80 38 26 42 It’s a piece of cake. Should I run and lift on the same day? What you need to know about female ejaculation. How do I ditch the firstdate jitters? 62 84 Do I really have to cuddle after sex? Ryan Reynolds’s routine. How one man found his true calling. 86 100 You need good layers. Here’s how you can benefit from the plan. 92 128 The five best coffeemakers. Everything you need to know about poop. Dodge This Dessert 48 Do Energy Shots Really Work? Ask Men’s Health 40 More Power! Science breaks it down. Reap what you row. 74 50 Seize the power of homemade stir-fry! Wear this when running. Wok This Way 122 Cook (and Carve) the Ultimate Turkey Avoid D-Day on T-Day. 181 The 125 Best Foods for Men 2013 Stock your pantry, improve your health. 53 KO Belly Fat! Usher’s speed workout. BY LOU SCHULER 66 Press This! Can you handle our muscle challenge? 68 Best New Workout Blast fat in 16 minutes! 73 Superhero Muscle Steal actor Aaron TaylorJohnson’s plan. 135 Yoga for Fighters Increase strength by slowing down. BY MICHAEL EASTER 146 Does Exercise Trump Diet? The new research will surprise you. BY LOU SCHULER The Girl Next Door BY MADELINE HALLER 64 How Women Think Actress Zoe Saldana spills the truth! 138 Don’t Be a Weiner! The new rules of dating in the digital world. BY SARAH JACOBSSON PUREWAL Ask Jimmy the Bartender Celebrity Style Winterize Your Wardrobe Rise and Grind 112 Perfect Boots No more barking dogs. BY SANDRA NYGAARD 118 Chart Your Career . . . with the man behind Google Maps. BY RICHARD SINE 140 44 Wake Up at Work The reason why you need a window office. 96 Fight Work Stress Decode Obamacare A Load of Crap! BY JULIE STEWART NEWS YOU’LL USE. . . 16 Your To-Do List Wine! Football! Colonoscopies! 22 First Word The power to change. 24 Lifesavers Focus like a surgeon. 37 Bulletins News on health, sex, food, and fitness. 53 Advantage Your edge—in everything! 98 MetroGrades Organic America. 103 How to Do Everything Better Master flag football, arcade hoops, and shower sex! 200 The Average Guy... and firsts. That F***ing Guy Learn how to be him. BY OLIVER BROUDY 188 Look Damn Good It’s damn easy—with these instant upgrades! BY THE MH STYLE TEAM 194 Live Like a Man! Rules with balls. BY HUGH O’NEILL 14 MENSHEALTH.COM | November 2013 112 ON THE COVER Usher, photographed by Peter Hapak. Styling by Gali Barraza, hair by Curtis Smith, makeup by Cole Patterson. Location: Gleason’s Gym. Vintage tank top, Zanerobe pants, Elisabeth Weinstock boxing gloves, Panerai watch To p , f r o m l e f t : W i l l i a m s + H i r a k a w a / C o r b i s O u t l i n e , L E V I B R O W N , T R A V I S R AT H B O N E M o M o P r o d u c t o n s / G e t t y I m a g e s To p , f r o m l e f t : W i l l i a m s + H i r a k a w a / C o r b i s O u t l i n e , L E V I B R O W N , T R A V I S R AT H B O N E ,, M o M o P r o d u c t ii o n s / G e t t y I m a g e s BY SARA DICKERMAN Glow for It Hey, Squirt! MORE USEFUL STUFF!
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  • 18. NOVEMBER 2013 Your To-Do List 3 It’s the New York City Marathon! Crack open The Essential Sheehan (rodalestore. com), by the late Dr. George Sheehan, who noted that in life we’re often hit with evidence of our failures. Running a marathon, he wrote, “tells me I am a success.” SUN 10 Tracy Morgan, an actor (funny!) and a diabetic (not!), turns 45, right in the soft middle of American Diabetes Month. He ignored his condition for years. You, however, will turn to page 162 and book an appointment for an oral glucose-tolerance test. SUN 11 24 If you remember where you were when JFK was shot 50 years ago this month, you may be overdue for a colonoscopy, Pops. Prep for the grassy-knoll arguments: Tonight, PBS looks at the forensics of the assassination in Cold Case JFK. Why see The Hunger Games: Catching Fire? You’re intrigued by Oscar-winning thespian Jennifer Lawrence, that’s why. Looking for your own insane competition? Take on the MenÕs Health Urbanathlon today in San Francisco. MensHealth.com/urb Scorsese and DiCaprio team up again in The Wolf of Wall Street. Our wealth feature (page 184) says you should handle setbacks as stumbles, not falls. Spoiler: Leo’s character falls. But then he writes a memoir that becomes a movie—it was a stumble! Never show up at Thanksgiving emptyhanded. Hmm...if only there were a MenÕs Health Wine Club. Then you could join and always have a bottle of thoughtfully selected, heart-healthy red on hand. Oh, look—there is! MensHealth.com/wine MON FRI 15 16 MENSHEALTH.COM | November 2013 SUN THU 28 Follow us on Twitter: @MensHealth G R A F I K D U S T ( i l l u s t r a t i o n ) , T R A V I S L A D U E ( i c o n s ) , K e v i n C . C o x / G e t t y I m a g e s ( C h r i s t i o n J o n e s ) , C h a r l e s L e C l a i r e / U S A To d a y I m a g e s ( J a m e i s W i n s t o n , m a n w i t h f l a g ) , H a r r y H o w / G e t t y I m a g e s ( J i m M o r a J r . ) , G r e g o r y S h a m u s / G e t t y I m a g e s ( D e v i n G a r d n e r ) G R A F I K D U S T ( i l l u s t r a t i o n ) , T R A V I S L A D U E ( i c o n s ) , K e v i n C . C o x / G e t t y I m a g e s ( C h r i s t i o n J o n e s ) , C h a r l e s L e C l a i r e / U S A To d a y I m a g e s ( J a m e i s W i n s t o n , m a n w i t h f l a g ) , H a r r y H o w / G e t t y I m a g e s ( J i m M o r a J r . ) , G r e g o r y S h a m u s / G e t t y I m a g e s ( D e v i n G a r d n e r ) 30 Rivalry Saturday! Pick your game or just binge: Michigan vs. Ohio State, Auburn vs. Alabama, Georgia vs. Georgia Tech, Florida vs. Florida State, USC vs. UCLA. And of course, Sandwiches vs. Chili. Try the chicken chili recipe on MensHealth. com, but swap in leftover turkey for the chicken. SAT J.I. RODALE Founder, 1942–1971 ROBERT RODALE Chairman of the Board and CEO, 1971–1990 ARDATH RODALE CEO and Chief Inspiration Officer, 1990–2009 MARIA RODALE Chairman and Chief Executive Officer PAUL McGINLEY EVP General Counsel, , Chief Administrative Officer THOMAS A. POGASH EVP Chief Financial , Officer ANTHONY ASTARITA SVP General Manager, , Digital and New Brand Development BOBBY CHOWDHURY Chief Technology Officer CHRIS LAMBIASE SVP Group Publishing , Director ROBERT NOVICK SVP International , TRACEY K. PIERCE SVP Human Resources , JOYCEANN SHIRER SVP Magazine and E-Tail , Consumer Marketing DAVID WILLEY SVP General Manager, , Active Living Group ALLISON H. FALKENBERRY VP Brand and Corporate , Communications We inspire and enable people to improve their lives and the world around them. Rodale Inc. 400 South 10th St. Emmaus, PA 18098-0099 rodale.com The reporting in MenÕs Health is meant to increase your knowledge of current developments in health. Because everyone is diferent, the ideas expressed by researchers cannot be used to diagnose or treat individual health problems. A health care professional can best guide you.
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Global Editions/ EDITORS-IN-CHIEF Australia IAN COCKERILL Brazil AIRTON SELIGMAN Bulgaria VLADIMIR KONSTANTINOV Bill Phillips China ZHOU SONG PETER MOORE VP/Editor Croatia ROBERT FRKOVIC VP/EDITOR-IN-CHIEF MATT MARION Executive Editor ADAM CAMPBELL Fitness Director BILL STIEG Articles Editor DEBBIE McHUGH Senior Managing Editor JOHN McCARTHY Managing Editor BEN COURT, MIKE DARLING Senior Editors ERIC ADAMS Technology Editor TREVOR THIEME Fitness Editor ADINA STEIMAN Food and Nutrition Editor CLINT CARTER, PAUL KITA Senior Associate Editors JULIE STEWART Associate Editor MICHAEL EASTER, HANNAH McWILLIAMS Assistant Editors LILA BATTIS Editorial Assistant ABBEY LOVELL, CAMERON RANDO, HEATHER RISKE, ALEXIS WNUK Interns FASHION BRIAN BOYÉ Executive Fashion Director SANDRA NYGAARD Fashion Director DAN MICHEL Associate Fashion Editor ENTERTAINMENT ELYCIA RUBIN Contributing Editor ADMINISTRATION NICOLE HRIN Executive Assistant LEAH BONANO, MARY RINFRET Administrative Assistants STEVE BELANGER, MARK BITTMAN, OLIVER BROUDY, STEVE CALECHMAN, JEAN CHATZKY, BOB DRURY, MATT GOULDING, T.E. HOLT, M.D., JOE KITA, CHRISTOPHER McDOUGALL, COLIN McENROE, TOM McGRATH, MARK MILLHONE, HUGH O’NEILL, MICHAEL PERRY, LOU SCHULER, GIL SCHWARTZ, RICHARD SINE, BRYAN SMITH, TED SPIKER, LAURENCE ROY STAINS, GREGG STEBBEN, GRANT STODDARD, TRAVIS STORK, M.D., JIM THORNTON Contributing Editors PUBLIC RELATIONS NORA GARRITY Senior Director of Communications MARY WHITLOCK Senior Publicist ROBERT FESTINO Creative Director JEANNE GRAVES Director of Photography DESIGN THOMAS O’QUINN Art Director MICHAEL SCHNAIDT Deputy Art Director JUSTIN PATRICK LONG Assistant Art Director MICHAEL MYERS Contributing Designer PHOTOGRAPHY DON KINSELLA Deputy Director of Photography MARK HADDAD Photo Editor JOE RODRIGUEZ Associate Photo Editor COPYEDIT AND PRODUCTION SUSAN WEST Copy Chief JERILYN COVERT Senior Copy Editor DANIEL SAUSE Associate Production Director ANGELA GIANNOPOULOS Assistant Managing Editor HANNAH SOLOMON, JESSICA NORRIS, SARAH FROHN Interns RESEARCH JACLYN COLLETTI Research Chief CAROL ANN SHAHEEN Senior Researcher JENNIFER MESSIMER, CHRISTA SGOBBA Researchers INTERACTIVE DESIGN DEVELOPMENT MARK PAULSON Interactive Art Director DOMENICA LaLIMA Interactive Production Director ANDREW TONEY Digital Development Coordinator ILIANA ALEXANDROVA Interactive Production Associate ELLIE CLAYMAN Contributing Art Director CHRIS CARBO, TRAVIS BONILLA Contributing Designers TOM GOTTLIEB Contributing Copy Editor MEN’S HEALTH BOOKS JEFF CSATARI Executive Editor/Special Projects MIKE ZIMMERMAN Senior Editor ELIZABETH NEAL Associate Designer CATHRYNE KELLER, JULIA MERZ Editorial Assistants Inquiries from the media: (212) 573-0510 Germany MARKUS STENGLEIN Greece VASSILIS GEORGAKAKOS Hungary MÁTÉ PÁSZTOR India AROON PURIE Indonesia NINO SUJUDI Italy ENRICO BARBIERI Adam Campbell JACKIE LEBOWITZ Special Projects Editor ANDREW DANIELS, CASSIE SHORTSLEEVE Associate Editors MELISSA ADDISON Online Designer JOHN GILPATRICK Production Associate BRIAN DALEK, MADELINE HALLER Assistant Editors GERILYN MANAGO Assistant Fashion Editor KELSEY CANNON Reporter SVP, INTERNATIONAL BUSINESS DEVELOPMENT PARTNERSHIPS KEVIN LaBONGE Executive Director, Business Development and Global Licensing ANGELA KIM Director, Business Development and Global Licensing MARIA URSO Assistant Director, Global Marketing MOIRA O’NEILL Financial Analyst BURCU ACARLAR International Business Development Coordinator MARK BRICKLIN Founding Editor JOHN VILLE Editorial Director, Rodale International LAURA ONGARO Deputy Editorial Director, Women’s Health and Prevention VERONIKA TAYLOR Deputy Editorial Director, Runner’s World, Bicycling, and International Branded Books KARL ROZEMEYER Content Manager SAMANTHA QUISGARD Assistant Editor SHALENE CHAVEZ Production Assistant EDITORIAL OFFICES Rodale Inc., 400 S. 10th St., Emmaus, PA 18098 20 MENSHEALTH.COM | November 2013 Chicago (312) 726-0365 ERIN DONOHOE, COLLEEN McGEE Midwest Sales Directors Dallas (972) 669-1663 CRAIG C. WEINBRENNER Jameson, Weinbrenner Los Angeles (310) 615-4567 RICHARD KEECH Western Account Director Netherlands JAN PETER JANSEN San Francisco Office (415) 439-4601 ANDREW KRAMER Kramer Media Philippines ALLAN MADRILEJOS Poland KRZYSZTOF KOMAR Portugal PEDRO LUCAS Romania MIHAI GHIDUC Russia KIRILL VISHNEPOLSKY Serbia and Montenegro IVAN RADOJCIC Singapore RAYMOND GOH South Africa JASON BROWN South Korea SEUNG KWAN PAIK Spain JORDI MARTINEZ Thailand CHATCHAWIN UNHANUN Turkey FATIH BÜYÜKBAYRAK Latin America FRANCISCO CUEVAS ARGENTINA ARUBA CHILE COLOMBIA COSTA RICA Robert Novick Atlanta (770) 664-5342 JOHN PEASLEY Peasley Partners Malaysia GARETH CORSI DOMINICAN REPUBLIC RODALE INTERNATIONAL ADVERTISING SALES New York (212) 697-2040 SUSAN FAGGELLA Grooming Director LEANNE LOCASTRO Fashion and Watches Manager JOHN KEARON, KATIE WALKER Advertising Sales Managers Detroit (248) 637-6668 MARY MEYERS Sales Director United Kingdom TOBY WISEMAN EDITOR PUBLISHER ERIC HUNTER Associate Publisher, Integrated Marketing CHRIS PEEL, RANDI SIEGEL Advertising Directors CORY ROTKEL National Digital Advertising Director Kazakhstan ANDREY MANUYLOV Ukraine DMITRY PRIBYTKO MENSHEALTH.COM DAN REVITTE Creative Director KEVIN DONAHUE Senior Managing Editor ERIC ADAMS Senior Editor LITTY SAMUEL Senior Video Editor CHRISTOPHER RACKLIFFE Senior Social Media Editor JILL YAWORSKI Fitness Editor RADNOR LAW Senior Associate Producer NICHOLAS GRIEVES Video Producer France PATRICK GUERINET Ronan Gardiner CURAÇAO ECUADOR EL SALVADOR GUATEMALA Canada Representatives (416) 368-6800 MARK BOXER, BRIAN FIELDS Milan, Italy, Representative 011 39 02 874543 ANGELO CAREDDU Oberon Media S.R.L. Paris, France, Representative 011 33 1 47 30 71 80 FABIO LANCELLOTTI Def Communication KAREN FERBER Business Manager AYELET LONDON Production Manager ROBIN ROTHROCK Advertising Production Specialist RHEANNON SERINO Digital Advertising Production Specialist NICHOLAS AIKEN Publisher’s Assistant DENISE deLEON, HANNAH HAWKINS, SUE MARINELLI, MAGGIE ORTIZ, JOSH SEITMAN, MOLLY WASHBURN Sales Assistants MARKETING SERVICES MICHAEL KELLY Associate Director, Integrated Marketing TERESA PALLADINO Senior Marketing Manager GRANT GILLESPIE Marketing Manager ALEX HOPSON Integrated Marketing Manager SARAH SPRINGBORN Special Events Manager JESSICA ABSATZ Associate Marketing Manager JESSICA MEEDER Integrated Marketing Coordinator JEFF GRIFFITH Creative Director, Marketing JULIA GARRISON Designer MENSHEALTH.COM STEVE RUVOLO Digital Producer DANIELLE RENWANZ, MEGHAN TOMICK, PETER WEEKS, JENNIFER WHITING Digital Sales Planners Joyceann Shirer SENIOR VICE PRESIDENT, MAGAZINE AND E-TAIL CONSUMER MARKETING RICHARD ALLEGER Senior Vice President, Retail Sales JANINE SLAUGHTER Senior Vice President, Customer Marketing JOHN PHELAN Executive Director, Consumer Marketing LORI BENEYTON, ROBERT MILLER Consumer Marketing Directors DIEDERIK TERLAAK POOT Senior National Marketing Director PHILIP TRINKLE Director, Direct Sales MARK BUCKALEW Director, Newsstand Sales KERRY ANN RICHARDS Consumer Marketing Manager KELLY MATTHIAS Associate Circulation Analysis and Marketing Manager JOANNE FERENCZI Finance Director WHENDHY SAINES Finance Manager BRENNAN CORBETT Fulfillment Director HONDURAS CUSTOMER SERVICE (800) 666-2303 MEXICO E-mail HLHcustserv@rodale.com Online MensHealth.com/customer-service Mail Men’s Health Customer Service 400 South 10th St., Emmaus, PA 18098-0099 NICARAGUA PANAMA PERU VENEZUELA Absolute satisfaction guaranteed. Scent-free subscription available on request. We occasionally make our subscribers’ names available to companies whose products or services may be of interest to them. You may request that your name be removed from these promotion lists; call (800) 666-2303 or go to rodaleinc.com/your-privacy-rights. Printed in USA © 2 0 1 3 R O DA L E I N C.
  • 27. AVAILABLE AT DILLARD’S AND MONTBLANC BOUTIQUES
  • 28. POWER. FIRST WORD ■ TEN YEARS AGO THIS MONTH, MEN’S HEALTH SAVED MY LIFE. I’D ARRIVED HERE SIX MONTHS BEFORE, a new father with more responsibilities and fast-food bags in the car than ever. I was exercising—pushups, situps, crunches—but still packing on the pounds. One morning I stepped out of the shower, looked in the mirror, and barely recognized the fat guy staring back. I freaked. I needed to make big changes, quick. When I reached the office, I went to see Adam Campbell, who’s now our fitness director. “I need to find a personal trainer,” I told him. “No,” he said, “you need to find an hour.” Adam promised that if I could make time to exercise 20 minutes a day, three days a week—and cut my three-a-day soda habit—I’d be lean again in no time. My workouts were ineffective, he explained, because I was battering the same small muscles over and over. He gave me a workout that hit all my large muscle groups. When these muscles grew bigger, he said, they’d burn more calories—and I’d begin to lose weight. He was right. Over the next six months, I dropped 20 pounds. It was so simple. That was when I began to truly understand the power of this magazine. Since then, it has helped me build friendships, fix my posture, land promotions, inspire my kids. This magazine, our website, our Twitter and Facebook feeds. . .they all have the power to instantly improve lives. Your life. Yes, you! (And thank goodness, me too.) This issue marks the 25th anniversary of Men’s Health magazine. When we launched back in 1988, the so-called experts said we’d never make it. Men don’t care about health, fitness, relationships, nutrition, or style, they said. You proved them wrong, and today our magazine’s positive, practical, empowering message reaches more than 12 million American men each month—and millions more in dozens of countries around the world. That makes us by far the largest men’s magazine brand on the planet. So to commemorate this occasion, I’d like to offer a toast. To you. To me, even. Who we were, and what we will become. Now, let’s turn the page and change our lives. 7 WAYS MEN’S HEALTH HAS INSPIRED YOU When my motivation is low, I pick up the latest issue and it revives the animal inside. I will not be defeated. ANTON SMITH, VIA FACEBOOK I eat healthier, work out harder, dress better, and even have more confidence with women because of you. COLLIN ADKISSON, VIA FACEBOOK I’m 18 and every time I open the magazine, I see my future . MAX SHIRAZIANVIA FACEBOOK I’ve been transformed from a young man to a gentleman. LEFOKO MONTWEDI, VIA FACEBOOK ANDREW ALTMEYER, VIA FACEBOOK February 2012’s issue ended my dating rut. Bill Phillips, editor-in-chief @billphillipsMH BONGANE MOTHA, VIA FACEBOOK Your influence has helped make me a better workout buddy, a better cook, a better boyfriend, a better man. JUSTIN JANOWSKI, VIA FACEBOOK 22 MENSHEALTH.COM | November 2013 Photograph by ANDREW HETHERINGTON, grooming: Scott McMahan/Redken Men Photograph by ANDREW HETHERINGTON, grooming: Scott McMahan/Redken Men When I bought my first issue a little over a year ago, I weighed just over 230 pounds. I’m now down to 160.
  • 29.
  • 30. OUR ADVISORY BOARD BRAIN HEALTH P. Murali Doraiswamy, M.D. David S. Liebeskind, M.D. 1/ ADD OATMEAL TO SUBTRACT WEIGHT “I don’t follow any particular diet, but I do make sure my weight doesn’t fluctuate. If I notice I’m up a few pounds, I eat more oatmeal. Obviously it’s great for breakfast, but I also eat it as a snack because it’s absorbed slowly, keeping my blood sugar steady and satisfying hunger. As a bonus, it helps lower cholesterol.” 2/ VARY EXERCISE TO PROTECT YOUR HEART “I work out at least five days a week and follow a three-day cycle. On day one, I lift weights— bench presses, curls, and lat pulldowns. The next day I run for an hour on a treadmill. Sometimes I do intervals; other times I run slowly uphill. On day three, I row on a WaterRower and listen to Chroma Radio Soul, a Greek station.” CARDIOLOGY John Elefteriades, M.D. Prediman Krishan (P.K.) Shah, M.D. Eric J. Topol, M.D. DENTISTRY Mark S. Wolff, D.D.S., Ph.D. DERMATOLOGY Adnan Nasir, M.D., Ph.D. EMERGENCY MEDICINE Travis Stork, M.D. EXERCISE SCIENCE Alexander Koch, Ph.D., C.S.C.S. Mark Peterson, Ph.D., C.S.C.S.*D FAMILY MEDICINE Ted Epperly, M.D. GASTROENTEROLOGY Mark Welton, M.D. INTEGRATIVE MEDICINE James N. Dillard, M.D., D.C., L.Ac. MENTAL HEALTH Thomas Joiner, Ph.D. William Pollack, Ph.D. NUTRITION Alan Aragon, M.S. Jeffrey Blumberg, Ph.D., t JOHN ELEFTERIADES, M.D. F.A.C.N., F.A.S.N., C.N.S. A Heart Surgeon’s Top Tips 3/ DE-STRESS WITH TWO QUESTIONS “Surgery is intense, so maintaining a calm attitude in the OR is critical. I’ve taught myself to be the ‘Ice Man.’ I ask, ‘What’s bothering me today? And will I remember it in three months?’ The answer is usually no. So I let it go. No matter what you do, this perspective can help ease stress and lower your risk of a heart attack.” 4/ FIND A HOBBY THAT MAKES YOU HAPPY “Make the time to pursue interests outside your work. It’s a form of relaxation that can help you stay healthy and happy. In college, I didn’t just major in science; I also studied French literature. Now I write novels and nonfiction to unwind. My next book, Extraordinary Hearts, tells the stories of 10 patients who inspired me.” RELATIONSHIPS Debby Herbenick, Ph.D., M.P.H. SLEEP MEDICINE W. Christopher Winter, M.D. SPORTS MEDICINE Jordan D. Metzl, M.D. Nicholas A. DiNubile, M.D. TRAINING Alwyn Cosgrove, C.S.C.S.*D BJ Gaddour, C.S.C.S. Bill Hartman, P.T., C.S.C.S. David Jack UROLOGY Larry I. Lipshultz, M.D. Judd W. Moul, M.D., F.A.C.S. WEIGHT LOSS David Katz, M.D., M.P.H., FACPM, F.A.C.P. Jeff S. Volek, Ph.D., R.D. GO WALNUTS SEE THE FUTURE SNORE NO MORE When it comes to squats, go goblet-style: Hold a dumbbell (or kettlebell) vertically at chest level, with both hands cupping the dumbbell head, as if it’s a large goblet. This provides counterbalance, which fixes your form and makes the move easier. Start with at least a 25-pound dumbbell or 12-kilo kettlebell. Keep your outlook bright: A new study in the American Journal of Clinical Nutrition linked high levels of folate and vitamin B12 to a reduced risk of macular degeneration. Lentils and black-eyed peas are high in folate, and salmon and tuna are rich in B12. Or pop a vision supplement, like Ocuvite Eye + Multi. How’s your “Don’t Stop Believin’”? New research from Britain suggests that 20 minutes of daily vocal exercises can curb snoring by strengthening the muscles in your throat. It also reduces sleep apnea. Sing along with the radio on the way to work, sound off in the shower, or hit the karaoke stage more often. Jeffrey Blumberg, Ph.D., F.A.C.N., F.A.S.N., director, antioxidants research lab, Tufts University’s center on aging 2-SECOND LIFESAVERS SQUAT SMARTER My new study published in the Journal of Nutrition reveals that eating walnuts helps your arteries. Their nutrients help kick cholesterol out of your cells, which may reduce plaque development. Related research has linked walnut intake—an ounce a day, or 14 halves—to a reduced risk of heart disease. BJ Gaddour, C.S.C.S., CEO, StreamFit. com; creator, Men’s Health DeltaFIT Speed Shred DVD series Kimberly Cockerham, M.D., instructor, department of ophthalmology, Stanford University School of Medicine W. Christopher Winter, M.D., medical director, Martha Jefferson Sleep Medicine Center, Charlottesville, VA 24 MENSHEALTH.COM | November 2013 I L L U S T R AT I O N B Y H E L LO V O N Donald Erickson/Getty Images (oatmeal), Patrik Giardino/Corbis (weightlifter), Donald Erickson/Getty Images (oatmeal), Patrik Giardino/Corbis (weightlifter), Rainer Elstermann/Corbis (reclining man), lukelight/Getty Images (keyboard) Rainer Elstermann/Corbis (reclining man), lukelight/Getty Images (keyboard) When a young, seemingly healthy guy suddenly drops dead, the culprit is frequently an aortic aneurysm, a swelling of the heart’s largest blood vessel. “This condition has a special pertinence for active men,” says John Elefteriades, M.D., director of the Aortic Institute at the Yale School of Medicine. “Heavy strength training can cause an already swollen aorta to rupture.” Dr. Elefteriades, an avid weightlifter, is studying ways to prevent those tears. He’s developing blood tests to detect the genetic mutations that lead to them, and working on a portable echocardiogram. If you have a family history of aortic aneurysm or premature death from heart disease, ask your doctor for an echocardiogram. OPHTHALMOLOGY Kimberly Cockerham, M.D., F.A.C.S.
  • 31.
  • 32. Ask MH ™ THE SOOTHIN’ SPOONFUL Uncap the right product to put a lid on your cough. LIFE’S QUESTIONS, ANSWERED TOM, HOUSTON, TX The best remedy should work like a remote control that has one button: mute. But we’re guessing you asked the question because the stuff you’ve been swallowing just lowers the volume a bit. No problem. We asked experts to cough up their advice on silencing your hack track. For a Dry Cough Dextromethorphan is the best OTC cough stopper, says Peter Dicpinigaitis, M.D., director of the Montefiore Cough Center in New York City. It’s thought to block a cough center in your brain. But many products, especially multisymptom formulas, don’t contain enough dextromethorphan to be effective, he says. Pick a product with 30 milligrams per dose, such as DayQuil Cough. 26 MENSHEALTH.COM | November 2013 For a Phlegmy Cough Use a product that contains an expectorant, which thins mucus, says Dr. Dicpinigaitis. The most common, guaifenesin, wears off quickly, so you may have to take it up to six times a day. Look for an “extended release” formula, such as Mucinex. That way you can take up to 1,200 milligrams every 12 hours, Dr. Dicpinigaitis says. Just be sure not to exceed 2,400 milligrams a day. For a Quick Fix Stash some menthol cough drops in your desk drawer. Menthol’s cooling effect seems to interrupt the neural activity involved in coughing, says Brendan J. Canning, Ph.D., a neuroscientist at Johns Hopkins University who studies the cough reflex. The FDA allows 5 to 10 milligrams of menthol per dose. We’d stick to sucking on lozenges at the high end of this range, such as Halls Ice Blue drops. For Drug-Free Relief Bear of a cough? A spoonful of honey can help by spurring saliva production. (A moist throat may curtail coughing.) Or try this: Make a paste from a tablespoon of honey and 3 teaspoons of instant coffee crystals; stir it into a glass of warm water. In an Iranian study, people with lingering coughs who drank this three times a day for a week were coughing less than a control group a week later. E D I T E D B Y J U L I E S T E WA R T P h o t o g r a p h b y YA S U + J U N K O , p r o p s t y l i n g : A n g e l a C a m p o s / S t o c k l a n d M a r t e l P h o t o g r a p h b y YA S U + J U N K O , p r o p s t y l i n g : A n g e l a C a m p o s / S t o c k l a n d M a r t e l What’s the best over-thecounter cough remedy?
  • 34. Ask MH Fight Fat with Fat Researchers found that when men ate meals low in all forms of fat except dairy, their levels of a satiating hormone called cholecystokinin rose by 20 percent. ● AM I NORMAL? I can’t do real work unless my office is completely in order. BILL, MADISON, WI Do you mean you need five minutes to tidy up every morning? Fine. You’re just a conscientious guy—especially if your effort is efficiency-related, such as filing documents. But if the sight of an out-of-place paper can keep you from completing tasks at hand, you may have a problem, says Michael Chmielewski, Ph.D., an assistant professor of psychology at Southern Methodist University. Think about your home life: Do you feel anxious if the floor isn’t freshly vacuumed? Do you spend hours cleaning each day? If you’re nodding “yes,” then you may want to talk with a psychologist (find one at locator.apa.org). But if your fixation is limited to office cleanliness, then it may just be an excuse to put off work. Establish a time for tidying up, like the first 10 minutes after lunch, and limit yourself to that window. NORMAL WEIRD I’ve heard that strokes are starting to hit men at younger and younger ages. Should I be worried? DAVID, PENSACOLA, FL It may depend on whether or not you’re an overweight, sleep-deprived binge drinker. Researchers in Germany found that young stroke sufferers were likely to have some or all of the following in Some of the guys at my gym do neck exercises. What are the benefits? common: smoking, physical inactivity, hypertension, high cholesterol, obesity, binge drinking, and insufficient sleep (six hours a night or less). “A 40-year-old man who is otherwise healthy has an extremely low risk of stroke,” says Wade S. Smith, M.D., Ph.D., director of the neurovascular service at UC San Francisco Medical Center. Don’t have any of these risk factors? If you want your risk to go from extremely low to infinitesimally low, substitute a daily serving of chicken for red meat. This simple change may reduce a man’s stroke risk by 27 percent over 22 years, a Cleveland Clinic study found. One possible reason: Compared with red meat, chicken has less heme iron (linked to a higher risk of heart disease) and more polyunsaturated fat (linked to a lower risk), the researchers say. Why can’t I have an orgasm when my girlfriend is going down on me? KYLE, VIA FACEBOOK Two possibilities: You’re psyching yourself out or her technique isn’t turning you on. Let’s start with you. When you find yourself thinking, Will it happen this time?, pull your attention back to your gal and focus on the sensations you feel, says Megan Fleming, Ph.D., a sex therapist and clinical instructor in psychiatry at Weill Cornell Medical College in New York City. If the problem is that those sensations aren’t all that, well, sensational, it’s time to open your mouth. “Say, ‘I really like it when...’ and describe what turns you on,” says Fleming. If that doesn’t work, put your hand on hers to show her the pressure and speed you like. “Seeing the impact of your technique on your arousal will make her want to produce that effect on you in the future,” she says. Need more sensation? Try this: Ask her to put one hand at the base of your penis and stroke your shaft as she massages your head with her tongue. Repeat until you’re both smiling. 1 GREG, DANBURY, CT You probably need the mineral, but a food fix is better than a pill. Only 47 percent of men consume enough magnesium, a USDA survey reveals. “It’s underappreciated in terms of nutrition,” says Forrest H. Nielsen, Ph.D., a research nutritionist with the USDA. “Too little can lead to chronic inflammatory and oxidative stress.” Without enough, your cells can accumulate excess calcium, promoting inflammation that may raise your risk of heart disease and other illnesses. So why not pop a pill? You can, but you’ll miss out on other nutrients, like fiber, that many magnesium-rich foods provide. To hit your target—400 milligrams a day if you’re a man up to 30 years old, and 420 milligrams if you’re older—load up on the foods listed below. SERVING SIZE 79 ½ cup 78 CASHEWS DRY ROASTED 1 oz 74 WHITE BEANS CANNED ½ cup 67 OATMEAL INSTANT, PREPARED WITH WATER TRY THIS 1 oz SPINACH COOKED Lie facedown on a flat bench so your head hangs off the end. Place a folded T-shirt or towel on the back of your head, and put a 10-pound weight plate on top of that [1]. Steady the weight plate with your hand and simply nod your head up and down 15 to 25 times [2]. That’s 1 set. Do 2 more. 89 ALMONDS DRY ROASTED 2 MAGNESIUM (mg) ¼ cup 1 packet 61 BAKED POTATO WITH SKIN 1 medium 48 BLACK-EYED PEAS COOKED ½ cup 43 PINTO BEANS COOKED ½ cup 43 BANANA RAW 1 medium 32 I c o n b y G R E G M A B LY, p h o t o g r a p h s b y B E T H B I S C H O F F I c o n b y G R E G M A B LY, p h o t o g r a p h s b y B E T H B I S C H O F F 28 MENSHEALTH.COM | November 2013 Should I take a magnesium supplement? WHEAT BRAN BENITO, SAN FRANCISCO, CA You’ll create the illusion of huge. “Adding muscle to your neck gives the impression that you’re a lot bigger than you might be,” says Jason Ferruggia, CEO of Renegade Strength and Conditioning in California. It also helps you safeguard what’s on top. “It holds your head in place, so if you experience trauma—like a tackle or a car crash—you’re less likely to suffer a concussion.” Men’s Health, April 2004
  • 36. Ask MH YOUR BODY, DISSECTED by T.E. Holt, M.D. Why do we hiccup? BRENT, PHILADELPHIA, PA These spasms of the diaphragm, followed by closure of the upper airway, have puzzled doctors for millennia. We think they’re triggered by an irritation of sensory nerves in your chest or abdomen (and your brain stem) that sets off a reflex arc to muscles that control your diaphragm and glottis. Irritation can be caused by pain, mechanical stress, or changes in blood chemistry. Hiccups have no known function—except to drive us nuts. Folk remedies (a good scare, holding your breath, and so on) all work to some extent, by jolting the nerves in a way that breaks the reflex arc. There are pharmaceutical treatments, implanted neurostimulators, and surgery for stubborn cases. But hiccups are usually benign, except in rare instances when they can signal brain stem disease or other disorders: If yours persist for over 48 hours, call your doctor for advice. Is it true that I shouldn’t lift heavy and run the same day? FRED, BALTIMORE, MD All our breakfast sandwiches start with bread baked fresh every day in our bakery-cafes. Then we add all sorts of delicious ingredients to create each unique breakfast sandwich. Try one today at Panera Bread. How do you define “run”? You shouldn’t lift heavy and sprint on the same day, says MH training advisor BJ Gaddour, C.S.C.S. “A really tough workout before sprints will take its toll on your sprinting because you’re overly taxing your fast-twitch muscle fibers and anaerobic energy system,” he says. If you plan to combine lifting and running, lift first, and then go on a steady, lowintensity run. The fatigue resulting from running first could lead to poor lifting form and technique, increasing your risk of injury, Gaddour says. That said, he recommends lifting and legging it only if your schedule limits your workouts to a few days a week or if you’re doing just an upperbody workout that spares your legs. If you have time to work out daily, your best bet is to alternate lifting and running days, he says. Switching reduces the strain on your body and gives you time for recovery activities, like foam-rolling and stretching. What’s the fastest way to clear up a zit? NATE, ROANOKE, VA Start by sizing up your opponent. If it looks more mountain than molehill, head to your dermatologist’s office for a cortisone injection, says Ivan Camacho, M.D., a dermatologist with the University of Miami Health System. This is the quickest way to reduce redness and swelling. If you can’t land an appointment (or you have a molehill), hit the zit with a daily dab of 10 percent benzoyl peroxide. This stuff kills acne-causing bacteria, reduces inflammation, and helps clear the clogged pore. Just be sure to wash your face first, and apply an oil-free moisturizer to prevent excessive drying from the treatment, says Dr. Camacho. Oh, and in case you need to be reminded: Pop that pimple at your own risk. The pressure will inflame the area further. Why do I have bad fall allergies but I’m fine in the spring? KEVIN, TAMPA, FL Because what’s flying up your schnoz now isn’t the same stuff you’re inhaling in April. “Your immune system may not recognize spring tree pollens as a problem, but it attacks when it encounters fall weed pollens—most commonly ragweed,” says Mark Holbreich, M.D., an Indianapolis-based allergist. Take a 24-hour OTC antihistamine, like Zyrtec or Allegra, and ask your doctor for a prescription corticosteroid nasal spray, such as Flonase. A Canadian study found that ragweed allergy sufferers who used these sprays experienced symptom relief within 15 minutes—45 minutes faster than those who popped oral antihistamines only. Once you’re in the clear this year, set a reminder on your phone to start medicating again on August 1, 2014. Dr. Holbreich says this will give the drugs a chance to block a reaction before it begins. The thought of putting my dad into a nursing home freaks me out. How do I find a good one? KEN, CANTON, OH Take the advice your dad gave you years ago—do your homework. First, go to medicare.gov/nursinghomecompare to size up facilities in your area. The Inspection Results tab links to a three-year history of each facility, which notes any deficiencies in sanitation, fire safety, or quality of care. Next, exclude places that don’t offer specialized treatments your pop might require, such as physical therapy or memory care, says Cheryl Phillips, M.D., senior vice president for advocacy at LeadingAge, a nonprofit that aims to expand care services for older Americans. If possible, take your dad on visits to see what feels like a fit. Keep an eye out for commotion or foul odors, says Dr. Phillips; these are usually red flags for an unclean, poorly run facility, even if it hasn’t been flagged as such. Also, ask about “person-centered” care, a method that prioritizes patient preferences above a generic schedule for meals, recreation, and sleep. An Australian study review reports that person-centered care can help residents feel less bored and not so helpless. Have a question no one else can answer? Ask at MensHealth.com/experts.
  • 37. Copyright ©2013 Panera Bread. All rights reserved. Our bread is baked the right way—from fresh dough every morning in every bakery-cafe. And then everything we have left is donated to people in need every night. So our bread not only tastes better. It makes a difference. Which we think is a good reason to get up and do it all over again. Learn more at panerabread.com.
  • 38. Metabolism It’s the fat-you’ll fuel-burning furnace in and your cells, and it determines whether be nicely muscled or marshmallowy. Good news: You’ll burn calories just learning about it. SOME GUYS CAN ONLY SLIM DOWN BY SLASHING CALORIES SKINNY PEOPLE HAVE FAST METABOLISMS VERDICT SOMETIMES “There are slim people with slightly low metabolisms who just don’t eat very much,” says Michael Jensen, M.D., an endocrinologist with the Mayo Clinic. “And there are heavy people with really high metabolisms who eat a huge amount.” LEAN TISSUE BURNS MORE CALORIES THAN FAT DOES, EVEN WHILE YOU’RE ASLEEP VERDICT TRUE “Your brain, heart, liver, and kidneys use a lot of energy, even when you’re lying still,” says Dr. Jensen. Muscle and the GI tract don’t use much at rest; fat burns practically nothing. His estimate: You burn about a calorie per minute at rest. A quarter of that is torched by muscle, and one-fiftieth of it is burned by fat. How Many Calories Do You Need? YOU CAN’T KNOW EXACTLY HOW MUCH ENERGY YOU’RE TORCHING, BUT YOU CAN ESTIMATE YOUR RESTING METABOLIC RATE. A STUDY IN CLINICAL NUTRITION COMPARED SEVEN WAYS; ONLY THIS ONE WORKS. CUTTING 500 CALORIES A DAY MEANS YOU’LL LOSE A POUND A WEEK VERDICT NOT QUITE A pound of fat does equal 3,500 calories, and you may lose a pound the first week. “But when you eat less, you lose lean tissue, so your basal metabolic rate goes down,” says Dr. Jensen. Surprise: You may gain more than a pound after a 3,500-calorie pig-out, since calories stored as sugar cause you to retain water. HOW TO CALCULATE RESTING METABOLIC RATE (RMR) FOR MEN (WEIGHT IN POUNDS ÷ 2.2) × 10 + (HEIGHT IN INCHES × 2.54) × 6.25 – (AGE × 5) + 5 WATER Drink tap or mineral water, not purified water. In a Swiss study, purified water didn’t boost men’s metabolic activity, but water that contained minerals did. 32 MENSHEALTH.COM | November 2013 OIL Use olive oil, not flaxseed oil. Both are sources of omega-3s, but olive oil triggers a larger postmeal burn than flaxseed oil does, according to a Canadian study. 1.20 SEDENTARY LITTLE OR NO EXERCISE 1.37 LIGHTLY ACTIVE LIGHT EXERCISE 1–3 DAYS/ WEEK 1.55 MODERATELY ACTIVE MODERATE EXERCISE 3–5 DAYS/ WEEK 1.72 VERY ACTIVE HARD EXERCISE 6–7 DAYS/ WEEK 1.90 EXTREMELY ACTIVE TWICE-DAILY EXERCISE PHYSICAL JOB PROTEIN Whey protein is better than casein protein. A Swiss study found that it has a larger thermic effect than casein protein has, meaning it requires more calories to digest. TEA Oolong tea trumps green tea. Both can elevate your energy expenditure, but oolong tea’s jolt is more than twice that of green tea, a study from Japan found. NUMBER OF CALORIES YOU SHOULD BE CONSUMING PER DAY CHEESE BREAD Eat cheddar on whole grain bread, not processed American on white. Whole foods can boost your postmeal burn by 87 percent, Pomona College reports. The Best Workout to Boost Your Metabolism FIRE UP YOUR BODY’S FURNACE WITH A LIFTING CIRCUIT THAT HAS 8 TO 12 EXERCISES REQUIRING FLEXION AND EXTENSION, SAYS JAMES CHURILLA, PH.D., A PHYSICAL ACTIVITY EPIDEMIOLOGIST AT THE UNIVERSITY OF NORTH FLORIDA. DO 2 OR 3 SETS OF 10 TO 15 REPS EACH, LIFTING 60 TO 80 PERCENT OF YOUR 1-REP MAX. KEEP SWITCHING MUSCLE GROUPS, AND DON’T REST BETWEEN EXERCISES. EDITED BY LAURA TEDESCO Illustrations by MIGUEL PORLAN Illustrations by MIGUEL PORLAN 5 Swaps for a Better Burn VERDICT FALSE “In 30 years I’ve never seen anyone with a truly low metabolic rate,” says Dr. Jensen. “People who think they need an 800-calorie diet often have resting metabolic rates of 1,500 calories.” So why can’t they slim down? They’re often eating many more calories than they realize. His fix: Accurately record everything you eat for two weeks. Unhealthy trends may emerge. YOUR DAILY ACTIVIT Y Burning Truths?
  • 39. Check out our website at MENSHEALTH.COM/INSIDEOUT for the latest event and promotion updates. EVERY MAN NEEDS A MONK PAIGE DENIM FALL 2013 COLLECTION Obsessed with making jeans you’ll live inPaige Denim unveils its Fall 2013 collection. A double monk strap can be equal parts dressy and casual. It’s always smart with a suit, but can easily add personality to a pair of jeans. The Clayton Double Buckle creates extra interest to the standard double monk silhouette with rich, pebble-textured scotch grain calfskin. A must-have for any man’s wardrobe! Visit www.johnstonmurphy.com Visit www.paigeusa.com to view the full line. #LiveInIt MAXIMIZE YOUR WORKOUT WITH PROPEL® ZERO AND THE MEN’S HEALTH MVPS This fall, some of our most dedicated readers are challenging themselves to raise the bar and set new fitness goals. Meet T.J. as he cycles up the Going-to-the-Sun Road in Glacier National Park. Visit the MVP Propel® Zero tab on Facebook.com/MensHealth to follow along and learn how he is going to work on his leg and core strength for the ride. Use our expert tips to improve your cycling skills and take on new challenges! ENTER TO WIN! NO PURCHASE OR STORE VISIT NECESSARY TO ENTER OR WIN. Void where prohibited. Sweepstakes runs 10/15/13- 11/19/13. Must be 18 or older legal resident 50 US or DC (excludes PR) or CAN (excludes Province of QC). For the Official Rules, go to www.facebook.com/ menshealth. Sponsor: Rodale Inc., 400 S. 10th Street, Emmaus, PA 18098-0099. Don’t miss out on our exciting sweepstakes for a chance to win a $100 sports retailer gift card and a month’s supply of Propel® Zero to help you reach your goals! ENTER TO WIN AT Facebook.com/MensHealth
  • 40. British chic, Swiss excellence: Breitling for Bentley combines the best of both worlds. Style and performance. Luxury and accomplishment. Class and audacity. Power and refinement. Perfectly epitomising this exceptional world, the Bentley B06 chronograph houses a Manufacture Breitling calibre, chronometer-certified by the COSC (Swiss Official Chronometer Testing Institute), the highest benchmark in terms of precision and reliability. It is distinguished by its exclusive “30-second chronograph” system enabling extremely precise readings of the measured times. A proud alliance between the grand art of British carmaking and the fine Swiss watchmaking tradition.
  • 41. THE ESSENCE OF BRITAIN Made in Switzerland by BREITLING BENTLEY B06
  • 42. silverjeans.com #sjcmoments Los Angeles Available at Macys.com Silver Jeans Co.™ Lofts Houston Dallas Minneapolis
  • 43. LES PAUL, MORE DATES Is this John Mayer’s secret? A guitar may boost your sex appeal, a French experiment reveals. When a man asked a random woman for her phone number, she was more likely to oblige if he was carrying a guitar case than if he was empty-handed or toting a gym bag. Musical talent may signal qualities like intelligence or commitment to hard work, the researchers say. But don’t brag about your skills, warns sex therapist Brandy Engler, Ph.D. Just invite her to hear you play in a casual setting. P H OTO G R A P H S B Y V I C TO R P R A D O November 2013 | MENSHEALTH.COM 37
  • 44. THINK THIN WHAT’S STACKED AGAINST YOU? Sometimes making the smart choice isn’t a piece of cake. The next time you catch sight of a bag of chips, picture six-pack abs. A new study from the Oregon Research Institute suggests that the best way to suppress a craving is to think about the benefits of avoiding the food rather than the negative consequences of pigging out. MRI scans revealed that when people used this technique, they showed less activation in the brain regions involved in cravings and more activation in the areas that govern self-control. This strategy boosts your willpower because it’s more rewarding and motivating than negative thoughts, which can just be frustrating, says study author Sonja Yokum, Ph.D. DOUBLE UP YOUR EFFORTS Don’t be skinny: To retain muscle as you burn fat, you should eat twice your recommended daily value of protein, a U.S. Army study reports. People who ate 0.73 gram of protein per pound of body weight per day preserved the most muscle and shed the most flab as they lost weight. If you consume more protein, your body won’t leach it from your muscles to burn as fuel, says study author Stefan Pasiakos, Ph.D. A 180-pound man would need 131 grams a day. Source: Medicine Science in Sports Exercise Threads to Shed Faked Out by Fruit Is your dessert an optical illusion? A study in the Journal of Consumer Psychology reports that people underestimate the calories in unhealthy food if it’s adorned with a healthy topping. A dish of ice cream with fruit was judged to have 125 fewer calories than the same amount of plain ice cream. And people given berry-topped pastries ate more, on average, than those given plain ones. We subconsciously try to justify our choice and reduce our guilt when we eat high-calorie treats, says study author Ying Jiang, Ph.D. Before indulging, ask yourself: How much would I eat if this had no redeeming ingredients? 38 MENSHEALTH.COM | November 2013 ON OUR RADAR For up-to-the-minute weight-loss news and tips, go to news. MensHealth.com. A soft fabric may help you sculpt a harder body someday, according to new research from Korea. When mice ate silk peptides every day for two weeks, they burned more fat after running on a treadmill than rodents that didn’t chow down on the compounds. Silk peptides may stimulate the production of leptin, a hormone that helps regulate your ability to torch lard. But don’t start chewing on your girlfriend’s scarf: More research is needed before ingesting silk can be endorsed as a weight-loss strategy. E D I T E D B Y J U L I E S T E WA R T A l l b u l l e t i n s : B R A D M U T I ( i l l u s t ra t i o n s ) , S a ra h G u i d o / H a l l ey Reso u rc es ( p ro p s t y l i n g ) ; t h i s p a g e : M a t t Vo h r / H a l l ey Reso u rc es ( fo o d s t y l i n g ) A l l b u l l e t i n s : B R A D M U T I ( i l l u s t ra t i o n s ) , S a ra h G u i d o / H a l l ey Reso u rc es ( p ro p s t y l i n g ) ; t h i s p a g e : M a t t Vo h r / H a l l ey Reso u rc es ( fo o d s t y l i n g ) 17 Number of extra minutes men award themselves when estimating their daily vigorous physical activity
  • 45. No late fees ever. No penalty rate ever. Because there are plenty of other things to stress over. Simplicity citi simplicity ® ® Unlike other credit cards, the Citi Simplicity Card is the only card with no late fees, no penalty rate and no annual fee – ever. The standard variable APR for purchases and cash advances is 12.99%, 17.99% or 21.99% based on your creditworthiness. Minimum interest charge - $0.50. Fee for foreign purchases - 3% of the U.S. dollar amount of each purchase made outside the U.S. Cash advance fee - 5% of cash amount. $10 minimum. Balance transfer fee - 3% of balance transfer amount. $5 minimum. The information about the costs described here is accurate as of 04/01/2013. This information may have changed after that date. To find out what may have changed, call us at 1-800-492-2127. © 2013 Citigroup Inc. Citibank, N.A. Member FDIC. Citi, Citi with Arc Design and Citi Simplicity are registered service marks of Citigroup Inc.
  • 46. Reap What You Row Looking to sculpt a V-shaped torso? Rowing speed and lifting strength go hand in hand, say researchers in New Zealand. Elite rowers who logged the fastest 500-meter times on a rowing machine were also strongest in lifts like the power clean and the supported barbell row. “Similar to the power clean, rowing power starts in the legs and core and explodes through all the major muscle groups with each stroke,” says Topher Bordeau, varsity rowing coach at Dartmouth College. “And because that heavy motion is repeated as often as 40 times a minute, the metabolic demands of rowing are huge.” To test your strength and endurance on an indoor rower, try timing yourself as you row as hard as you can for 500 meters. Don’t hold back. If you can finish the test in under 1:30, then you’re Men’s Health fit. AMP UP YOUR PUSHUPS Don’t be a dope—grab a rope. Battling ropes can help you pump out more on the floor. Researchers in Canada found that just four weeks of battling-rope training boosted pushup performance by 24 percent. “Rope workouts can really improve lactic acid tolerance in your upper body,” says BJ Gaddour, C.S.C.S., a Men’s Health training advisor. “That allows you to do more reps of upper-body moves.” To make your own battling ropes, wrap the ends of a 50-foot-long, 1½-inch-diameter rope with electrical tape. Make “rope waves” up and down and side to side as hard as you can for 30 seconds, and then rest for 60 seconds. Do that 10 times. ON OUR RADAR The Truth About Protein Maybe vegans are onto something: Rice protein is just as good as whey protein for building muscle, say scientists at the University of Tampa. Men who weighttrained three days a week for eight weeks showed similar gains in lean body mass, strength, and power no matter what they consumed—rice protein or whey—after each workout. “Vegetable protein works if you eat about 48 grams of it—enough to provide 2 to 3 grams of leucine, an important musclebuilding amino acid,” says Men’s Health nutrition advisor Alan Aragon, M.S. RING YOUR FITNESS BELL Average heart rate of people doing a 20-minute CrossFitstyle body-weight workout Source: Auburn University For up-to-the-minute muscle news and tips, go to news. MensHealth.com. 40 MENSHEALTH.COM | November 2013 EDITED BY MICHAEL EASTER Nick Hall/Getty Images Nick Hall/Getty Images 171 Grab a cannonball: Kettlebell swings may give you the most bang for your fitness buck. In a University of North Texas study, guys who did just six total minutes of swings showed major boosts in their testosterone and growth hormone levels. And while this may not equal instant muscle, swings are still a one-stop shop for training because they work your entire body, including your abs, hamstrings, and lats, says Dan John, the author of Mass Made Simple and a master kettlebell trainer. Do 30 seconds of kettlebell swings with a weight you can manage; then rest for 30 seconds. Repeat for 10 minutes.
  • 47. ©2013 Google Inc. All rights reserved. Shipping not included. Introducing the new Nexus 7. The world’s highest resolution 7 tablet. Starting at $229.
  • 48. Frequency of Ejaculation Women’s Attitudes Toward Ejaculation Where Women Think Their Ejaculate Comes From 15% Opening of the urethra 19% Daily 17% Vagina 28% A few times a month 9% Once a month 32% A few times a week 8% Less than once a month EX APPEAL 7% Sometimes wish they wouldn’t ejaculate Afraid your GF has a roving eye? When your relationship is on the rocks, her ex is your biggest threat. University of Toronto scientists found that women in unsatisfying relationships were more likely to long for former flames than new prospects. Fond memories may help her cope with current strains, says study author Stephanie Spielmann, Ph.D. If you suspect your girlfriend is eyeing up her ex, invest in areas of your relationship—such as quality time together or physical affection—that she thinks are lacking. Then her ex is more likely to stay out of her head—and her bed. 1% See it as pathological 4% Very infrequently 16% G-spot 10% No effect on sex life 44% Don’t know 3% Would rather not ejaculate Actual source: Skene’s glands, a.k.a. female prostate Top Two Triggers for Female Ejaculation SEXWITHA NEW PARTNER MASTURBATION 79% Enriches sex life 8% Inner urethra When Ejaculation Occurs *Multiple reasons were sometimes given. 48% 53% SCORE A SECOND DATE 19% During intercourse Masturbation Anal stimulation Her Average Age at First Ejaculation When Sex Comes in Spurts 25 Most Common Appearance of Fluid “CLEAR AS WATER” 25.5% Average Volume of Female Ejaculate 15.5% 29% 18% 12% ⅔ cup ⅔ cup ¼ cup 1 Tbsp A few drops 42 MENSHEALTH.COM | November 2013 For up-to-the-minute sex news and tips, go to news. MensHealth.com. EDITED BY LAURA TEDESCO Illustration by TH O M AS P O R OSTO C K Y Illustration by TH O M AS P O R OSTO C K Y Female ejaculation continues to fascinate— and confuse—men, women, and researchers. A new survey of 320 women in the British Journal of Urology International shows how varied the experience is. But this was self-reported, not labmeasured. Clearly, more research is needed. Women value a good listener, but they also want to hear what you have to say. Focusing entirely on her side of the conversation may hurt your seconddate chances, according to research in the Journal of Experimental Social Psychology. When strangers engaged in back-andforth conversation, they felt closer, liked each other more, and thought they had more in common than when one dished while the other listened. “Knowledge is the foundation of attraction,” says study author Stanislav Treger. It’s best to keep the talking and listening equal. Caution: Simply returning her questions is boring. So if she asks about, say, your favorite travel spot, you might ask her about a childhood trip.
  • 49. ©2013 EA Fragrances Co. Photo: Willy Camden *Based on dollar sales of Men’s fragrances reported by IRI (US Food/Drug/Mass, Annual 2012). THE #1 BRAND OF MEN’S FRAGRANCES* CURVEFRAGRANCES @CURVE Audrina Patridge for Curve SEXY. CONFIDENT. PROVOCATIVE. Available at Kohl’s and Sears
  • 50. Lighten Your Workload If you keep nodding off at your desk, your cubicle could be the culprit. Working in a windowless environment can stunt your nighttime sleep, a new Northwestern University study finds. People who toiled in an office that lacked sunlight slept 47 fewer minutes a night, on average, than those with office windows. One theory: Exposure to natural light helps synchronize your circadian clock, possibly enhancing your production of the sleep hormone melatonin at night, says study author Phyllis Zee, M.D., Ph.D. To counteract the cave effect, spend about a half hour outdoors on your lunch break. THIS IS SPINAL TRAP Make sure your doctor didn’t rush that scrip: Doctors are increasingly prescribing drugs and tests for back pain that don’t follow treatment guidelines. A Harvard study reports that between 1999 and 2010, the number of narcotic prescriptions for back pain rose 51 percent, and referrals for MRIs and CT scans shot up 57 percent. “Primarycare physicians are increasingly crunched for time; sometimes it’s easier to order a test or a narcotic than to counsel a patient about managing his pain,” says study author John N. Mafi, M.D. Your doc’s advice should start with ice and ibuprofen or acetaminophen and then, if those don’t work, physical therapy. ON OUR RADAR A Treatment with Teeth? Brushing your teeth may save your butt: A Case Western Reserve University study finds that Fusobacterium nucleatum (Fn), an oral bacterium prevalent in people with gum disease, can promote colon cancer. Fn bacteria secrete a molecule, FadA, that binds to cells and weakens a tumor-suppressing protein. In the future, treatments that eradicate Fn may help prevent colon cancer, says study author Yiping Han, Ph.D. Don’t Be KO’d by CO For up-to-the-minute health news and tips, go to news. MensHealth.com. 44 MENSHEALTH.COM | November 2013 Despite public service announcements, many people use carbon monoxide detectors incorrectly, a U.K. study reports. Place CO detectors on each floor of your home and near bedrooms. Test them weekly, change batteries yearly, and install new units every five years, says Lindell Weaver, M.D., a University of Utah pulmonologist. OPERATION FAILURES 24% POSITIONED INCORRECTLY 6% DEAD OR NO BATTERIES 4% BROKEN ALARM TESTING FAILURES 27% DON’T TEST THE ALARMS OF THOSE WHO DO TEST: 50% TEST EVERY ONE TO SIX MONTHS 37% TEST YEARLY 13% TEST WEEKLY (RECOMMENDED) 45 Average number of times in an hour people touched their eyes, mouth, or nose—all entry points for infection Source: 2013 study, University of New South Wales E D I T E D B Y J U L I E S T E WA R T
  • 51. YOU TOUCH IT TELLS lap split compass TACTILE TECHNOLOGY Touch the screen to get the ultimate sports watch experience with 11 functions including compass, tide, chronograph split and lap. IN TOUCH WITH YOUR TIME Experience more at www.tissotshop.com
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  • 53. ZONE 1 CUSHIONED BALL OF FOOT TO DISTRIBUTE PRESSURE DURING PUSH-OFF ZONE 2 UNIQUE ARCH DESIGN TO HELP TRANSITION WEIGHT ZONE 3 DEEP HEEL CUP TO ABSORB IMPACT WITH EVERY STEP Dr. Scholl’s® Active SeriesTM Insoles reduce shock by 40%, which could make working out 100% more enjoyable. drscholls.com © 2013 MSD Consumer Care, Inc. All rights reserved. Helps relieve and prevent pain from common sports injuries— shin splints, runner’s knee and plantar fasciitis.
  • 54. Squash Your Appetite 10 115 102 82 BUTTERNUT 42 PUMPKIN HUBBARD 19 31 27 20 49 FIBER (g) 16 12 12 12 3 8 2 CALORIES Dining on dairy may make your next trip to the dentist a little easier. Cheese helps neutralize the acidity in your mouth and may prevent tooth decay, a study in General Dentistry found. All dairy products are good for your teeth, but cheese is especially beneficial due to its tyramine content. This substance increases saliva and helps raise the pH of plaque, minimizing acid damage to the enamel, according to the study. A bonus benefit: A British study review found that people who consumed especially large amounts of dairy (about 14 ounces a day) had a lower risk of developing type 2 diabetes than those who consumed less. SPAGHETTI 9 7 CHEESE WHIZ ACORN Hoard the gourds: Winter squash is delicious in season and delivers a big nutritional bang for your calorie buck. Here’s how five varieties stack up (per 1 cup cooked). VITAMIN B 6 (% daily value) 4 POTASSIUM (% daily value) ON OUR RADAR Cocoa Mojo Will the good news about chocolate ever end? A Spanish study reports that cocoa may help ward off colon cancer. After being fed a cocoarich diet for eight weeks, rats with cancerous colon lesions had fewer colon tumors than similar rats on a cocoa-free diet. Cocoa’s antioxidant polyphenols may shut off the communication among cancerous cells that allows them to grow, the study authors say. Future research may prove a similar effect in humans. 73 Trade energy shots for espresso shots. Percentage of men who say they don’t look at ingredient lists, health claims, serving size information, or the nutrition panel when buying a packaged food Source: Journal of the Academy of Nutrition and Dietetics STEALTH HEALTH FOOD Leeks Booster Fables 48 MENSHEALTH.COM | November 2013 They’re a good source of vitamins A, C, and K. And alliums may help fight stomach cancer, a Chinese study found. How to Eat Them For up-to-the-minute nutrition news and tips, go to news. MensHealth.com. As alliums, leeks are kin to onions and garlic, but they’re not as pungent and have a milder flavor. Thinly slice the tender white and light-green parts and swirl them in a bowl of water to wash. Drain and dry. Try them sautéed in butter and added to scrambled eggs, mashed potatoes, or Thanksgiving stuffing. E D I T E D B Y PA U L K I TA iStockphoto (leeks) iStockphoto (leeks) Ignore the marketing buzz surrounding those get-upand-go drinks. In preliminary findings from a study at Centre College in Kentucky, people who drank 5-Hour Energy performed no better on a visual attention task than those who consumed an equivalent amount of cafeine. The “energy blend” in 5-Hour Energy may not afect P300 amplitudes—brain waves that indicate alertness—any more than cofee does. When you need a jolt, stick with java and its disease-fighting antioxidants. Why They’re Healthy
  • 55. LUNA ROSSA CHALLENGER OF THE 34TH AMERICA’S CUP THE NEW FRAGRANCE FROM PRADA PRADA.COM
  • 56. the new fragrance from prada prada.com
  • 57. Check out our website at MENSHEALTH.COM/INSIDEOUT for the latest event and promotion updates. DL1961 PREMIUM DENIM: A 24/7 JEAN FOR A 24/7 CITY DL1961 Premium Denim is a New York City based denim brand designed for people with a 24/7 lifestyle. With our exclusive fabrics, we craft revolutionary denim that lives, breathes, and moves with you all day, everyday. www.dl1961.com ALWAYS REMEMBER YOU’RE ONE OF A KIND. WE WILL. The ROGAINE® Brand and Men’s Health are working with 5 guys who are taking control of hair loss and unlocking their full potential. Check out the latest videos and arm yourself with the tools you need to help you GROW YOUR GAME™. menshealth.com/growyourgame Cigna is a different kind of health benefits and services company. Where society sees flaws, we see the things that make you unique. We take the time to get to know the real you. We know that you’re one of a kind, and we want to help keep you that way. After all, what’s healthier than that? Join us at Cigna.com/about-goyou Connecticut General Life Insurance Company and Cigna Health and Life Insurance Company 870149 ENERGY THAT GOES EVERYWHERE YOU DO MEGA MEN® ENERGY METABOLISM VITAPAK® PROGRAM Customized program combines the benefits of 5 potent formulas in 1 convenient, daily pack. Features advanced formulas that fuel muscles, boost energy, improve mental focus, support recovery and promote heart and sexual health. Packs more energy and value than if you purchased each individual product separately. See our full line at GNC.com/Vitapak. GNC—BEST PRODUCT. BEST EXPERIENCE. BEST RESULTS. COME IN OR VISIT US AT GNC.COM FOR HEALTH AND WELLNESS SOLUTIONS TODAY. Call 1.800.477.4462 or visit GNC.com for the store nearest you.
  • 58. 6 RUN AWAY FROM PAIN Taking your exercise inside could save your soles. Running on a treadmill instead of outdoors may reduce your risk of lower-body injury, a new study in Gait Posture reports. The researchers found that the peak amount of pressure on athletes’ feet was lower when they hit the belt than when they ran on a track. “On a treadmill, you’re running in place, simply lifting and supporting your feet,” says study author Pedro Pérez-Soriano, Ph.D. “On the ground, you continuously push your body forward.” This means the push-off and braking phases of your stride— the times when your feet take the most force—are shorter on a treadmill. Percentage boost in running efficiency that distance runners experienced after lifting heavy weights twice a week for six weeks Source: Journal of Strength and Conditioning Research Night and Shıning Armor Reflect on this: New research from Australia reports that fluorescent clothing isn’t enough to make you visible on your bike at night. Your fluorescent shirt reflects only UV rays—which come from the sun, not headlights or streetlights, says researcher Philippe Lacherez, Ph.D. Apply strips of retroreflective material, like Reflexite Daybright Tape, to your vest and around your ankles and knees. The shiny stuff bounces light back to its source (such as headlights), and the movement of your illuminated joints can catch drivers’ eyes. No Slacking! What’s the cost of skipping workouts? Your belly and your heart health. This graph, based on a University of Houston study, compares people who stuck to a 15-week aerobic exercise regimen (30 minutes, three days a week) with those who sometimes slacked off. ON OUR RADAR Germy Balls? 7.7 ADEQUATE INTENSITY/FREQUENT INADEQUATE INTENSITY/INFREQUENT 0.2 .88 1.9 .04 -.03 -1.4 -.16 -3.0 WEIGHT (lbs) -0.3 -.47 -.35 -0.5 BMI (points) WAIST SIZE (in) HIP SIZE (in) BODY FAT (%) 50 MENSHEALTH.COM | November 2013 -4.5 RESTING HEART RATE (bpm) TOTAL CHOLESTEROL (mg/dl) For up-to-the-minute cardio news and tips, go to news. MensHealth.com. Clean competition is always a good idea: In a new UC Irvine study, people who played sports with a ball—or who exercised on a gym floor— had more staph bacteria on their hands afterward. “There is more MRSA in the community than in hospitals,” says Donna Duberg, M.S., a hygiene expert. After you work out, shower and/or use hand sanitizer; then stash your sweaty clothes in a plastic bag and dump them in the washer later. EDITED BY LAURA TEDESCO
  • 59. #WishGranted The 2013 RAV4 with available adjustable power liftgate. Wish Granted. Prototype shown with options. ©2013 Toyota Motor Sales, U.S.A., Inc.
  • 60. 1.866.MOBILITY ATT.COM/network Visit a Store Speed claim based on comparison of national carriers’ average 4G LTE download speeds for Android™ and Windows smartphones and iPhone 5. Reliability claim compares data transfer completion rates on nationwide 4G LTE networks. LTE is a trademark of ETSI. 4G speeds not available everywhere. ©2013 ATT Intellectual Property. Service provided by ATT Mobility. All rights reserved. ATT and the ATT logo are trademarks of ATT Intellectual Property.
  • 61. YOUR EDGE—IN EVERYTHING! EDITED BY CLINT CARTER “My commitment to this character demands that I not only physically get ready, but also become him.” —USHER, ON PORTRAYING SUGAR RAY LEONARD P H OTO G R A P H B Y P E T E R H A PA K MEN’S HEALTH Usher P. 54 53
  • 62. Advantage Usher THE PERFORMER Usher identifies with Leonard’s showmanship. What’s Your Next Fight? For Usher—singer, dancer, television star— it’s putting the music on pause to transform himself into iconic boxer Sugar Ray Leonard. BY LOU SCHULER GLEASON’S GYM IS JUST A MILE FROM THE NEAREST EQUINOX, BUT IT might as well be on a different planet, or at least in a different century. This is the third location for Gleason’s, although the business model is the same. Since 1937, it’s where America’s finest practitioners of the sweet science of beating the shit out of each other have gone to train: Jake LaMotta and Muhammad Ali (when he was Cassius Clay) at the original location in the Bronx, Larry Holmes and Michael Spinks at the second one in Manhattan, Mike Tyson and Shane Mosley here in Brooklyn. Each drop of sweat you shed (no antiperspirant can last a round with the humidity in this place in July, even when you’re just watching others work) feels like an offering to the gods of pugilism. But that’s not why Usher Raymond IV is here, mixing sweat and spit with the next generation of champions. For Usher, this is prep work—not for fighting, not for singing or dancing, not for choosing and judging and coaching singers on The Voice. This is for his other career, acting. He is preparing to play Sugar Ray Leonard in Hands of Stone, the story of Roberto Duran, Leonard’s greatest rival. The fighters’ two epic bouts in 1980 represented the high and low points of Duran’s career. Sports fans can tell you, without having to check Wikipedia, that Duran won the first but walked away in the middle of the second. No mas was the first Spanish phrase many of us knew. Shooting on Hands of Stone starts this fall, but Usher has been getting in shape for the role for more than a year, putting himself through brutal workouts with trainer Xavier Biggs. [1] You’d think the physical transformation would be the biggest challenge. The warmup alone, including 10 minutes of intricate rope-skipping drills, would bury most of us. On top of that, at 35, Usher is 11 years older than Leonard was in 1980. But the more you talk to Usher, the more you start to realize why the role makes so much sense for him. 54 MENSHEALTH.COM | November 2013 Usher Reveals His Best Moves SUCCESS IS ABOUT AMBITION AND ACCESS “Even as a child I think I was a bit obsessivecompulsive. I wanted to perfect whatever it was. The one thing I had was ambition. I didn’t have as much access.” But Usher found that ambition would lead to access.
  • 63. LISTEN TO PEOPLE WHO’VE DONE WHAT YOU WANT TO DO “I was a sponge. I loved to just talk to people or, better yet, listen. I wouldn’t talk a lot. I would listen.” REMAIN A STUDENT In 2006, Usher performed in Chicago on Broadway. “Instead of being arrogant and saying, ‘I can sing, I can dance, I can act,’” he sought out the advice of stage legend Ben Vereen. “I understand it, but I wanted to overstand it.” [6] MAKE YOUR AUDIENCE WANT MORE, NOT LESS New challenges make him better at what he does (“I think variety is what made me who I am”) and make his new work more valued. “The greatest thing is to be missed.” KNOW WHEN TO IGNORE NUTRITION ADVICE “I asked [Leonard] for diet tips. He said, ‘We used to eat McDonald’s, man! That was back when it was clean.’ I was, like, ‘What does that mean?’ ” P H OTO G R A P H S B Y P E T E R H A PA K A D D I T I O N A L R E P O R T I N G B Y M I K E DA R L I N G
  • 64. Advantage Usher “I’VE ALWAYS PRESENTED A CHALLENGE TO MYSELF. IF IT’S TOO EASY, I DON’T WANT IT.” “I TRAIN LIKE AN ATHLETE EVERY DAY, BELIEVE 56 MENSHEALTH.COM | November 2013 learned to another former ring champion. “Sugar Ray Robinson said the most potent weapon in boxing is rest,” Usher says. “Now I realize you can’t push yourself all the way. You have to pull back a little bit.” BOTH USHER AND LEONARD ACHIEVED SUCCESS and worldwide fame at ages when most of us were still wondering what we’d be when we grew up. Leonard began boxing at 14, and at 16 he nearly made the 1972 Olympic team. At 20 he won his gold medal with breathtaking hand speed and otherworldly skill at both inflicting damage and avoiding it. Upon turning pro, he quickly became one of the wealthiest and most marketable fighters ever. He won a champion- ship in 1979 (he eventually won titles in five different weight classes), setting himself up for the first of his fights with Duran the next year. Usher began performing and touring when he was 11 and released his first solo album at 15. By age 19, he had a hit album (My Way), a number one single (“Nice Slow”), a Grammy nomination (he’s won eight so far), and a recurring role on a TV series (Moesha). At 20, he made his film debut with a featured role in The Faculty. The two men also each had their own comeuppance moments at vulnerable points. The 20-year-old Leonard, coming off his brilliant showing in the Olympics, planned to retire from boxing, go to college, and live off endorsements and personal appearances. But because he was S t y l i n g : G a l i B a r r a z a , h a i r : C u r t i s S m i t h , m a k e u p : C o l e P a t t e r s o n , l o c a t i o n : G l e a s o n ’s G y m ; o p e n i n g p a g e : N i k e s h o r t s ; p r e v i o u s s p r e a d : E v e r l a s t s h o r t s , 2 E x i s t Ta n k , C u s t o m i z e d T i t l e s h o e s ; t h i s p a g e : Z a n e r o b e p a n t s S t y l i n g : G a l i B a r r a z a , h a i r : C u r t i s S m i t h , m a k e u p : C o l e P a t t e r s o n , l o c a t i o n : G l e a s o n ’s G y m ; o p e n i n g p a g e : N i k e s h o r t s ; p r e v i o u s s p r e a d : E v e r l a s t s h o r t s , 2 E x i s t Ta n k , C u s t o m i z e d T i t l e s h o e s ; t h i s p a g e : Z a n e r o b e p a n t s it or not,” Usher tells me. It’s the day before his workout at Gleason’s. We’re sitting in the plush dining room of a Manhattan hotel, a place where showing perspiration would violate social norms. Training twice a day is typical for him. When he’s preparing for a tour, he’ll do a gym workout in the morning, followed by several hours of choreography and then rehearsal in the evening. That’s the kind of prep needed for an act that lasts two and a half hours and includes seemingly tireless dancing. Usher’s dedication is no surprise to his fans; his abs are only slightly less famous than his hit records. But being in great shape was just the starting point. “My commitment to this character demands that I not only physically get ready, but also become him,” he says. “The hair, the personality, the manner he conducts himself in—all that. He’s an incredible man.” While spending time with Leonard (they even sparred), Usher learned that the boxing legend is also a critical man. “He looked at me and said, ‘You gotta get your shoulders down, and you gotta get your legs down.’” Usher and Leonard are about the same height, 5'10, but Leonard was a welterweight—146 pounds when he fought Duran the second time. Usher estimates his own weight was about 180 pounds when he accepted the role. “I’ve been cruising my way down to 174, 172,” he says, which would make him a light heavyweight if he were actually competing. To give you an idea of what that looks like, Leonard’s teammate Leon Spinks was a light heavyweight when he won his own Olympic gold medal in 1976. [2] Usher’s desire to come closer to an authentic fighting weight led to a rare breakdown. It began innocently enough when he bought a bike and began cycling, thinking it would be a fun way to burn calories without bulking up. “My second day I decided to ride to the gym,” 10 miles from his home in Atlanta. “So I rode there. Boxed. Rode the bike back home.” Big mistake. “Mentally, I’m the type of person who can ignore the pain. Put it somewhere else and allow my body to just go there,” he says. “But I always suffer. You can’t box, ride a bike for 20 miles in the heat—Georgia heat—and then go to the studio and rehearse. That’s not happening.” Not only did his body shut down, but even his brain felt cloudy. He credits the big lesson he
  • 66. Advantage Usher THE ARTIST, ANNOTATED 1/ Usher’s trainer, Xavier Biggs, is the older brother of Tyrell Biggs, the 1984 Olympic gold medalist in the super heavyweight class. Xavier trained Tyrell through a pro career that included three bouts for heavyweight titles, including one against Mike Tyson. 2/ In addition to Leonard and Spinks, fellow Americans Leo Randolph, Howard Davis, and Leon’s brother Michael also won gold. Four of the five men went on to win pro titles, led by Leon Spinks, who took the heavyweight belt from Muhammad Ali. 3/ “Deaded” means “rejected” or “abandoned,” the Urban Dictionary notes. 4/ Within hip-hop culture, the dance is known as “b-boying.” Usher switched to “break dancing” when he realized his interviewer had no idea what he was talking about. 5/ “Herb” (the H is not silent) means a nerd, a square, a poseur—the last guy you’d ever want to hang with. 6/ You can do a job competently if you understand how it’s done. But you can redefine the job when you overstand it. 58 MENSHEALTH.COM | November 2013 Done.” Running back? “I went down the middle one time. Not doing that ever again.” He figured he’d be good at basketball; he was good with his hands, and his father could play. But his father was 6'5. “He kind of took that out of the ingredients, making me.” But the dude could dance. His small, wiry build was an advantage in the break-dance throwdowns [4] that occurred nightly in his neighborhood in Chattanooga. “Break dancing was far more athletic than just upright dancing,” he says. It tested everything: strength, power, balance, conditioning—and competitiveness. “I was the killer. I was the one element at the dance that no one saw coming because I was so little. You’d have all these tall guys that could dance, and this little guy comes out and does it, and everyone goes crazy. That was me.” Music came naturally; he realized it suited his talents as well as his ambitions. It also gave him the vision to see past typical teenage distractions. “I’m not a Herb [5] or some shit like that,” he says. “But I just had a little more ambition because I was trying to define myself. I really wanted to know what I would offer.” And through music, “I found a way to do everything else that I wanted to do. I could travel. I could see people, places.” LEONARD’S AUTOBIOGRAPHY, THE BIG FIGHT, is brutally honest about the temptations he willingly succumbed to. Once Ray Charles Leonard (he was named after the singer) became Sugar Ray, he was locked into playing that character. If Usher is merely playing a character called “Usher,” he sure makes the most of it. More important, he seeks out ways to step away from it. “I’ve always presented a challenge to myself,” he says, when asked why he would train so hard to pretend he’s another guy in a movie. “If it’s too easy, I don’t want it.” Before their first fight, the older and more experienced Duran insulted and intimidated Leonard—and his wife. Leonard, looking for revenge and respect, veered from his kinetic style and slugged it out for 15 rounds. “He didn’t have to box him flatfooted, but he thought he did,” Usher says. “He had it in his head.” Leonard and his handlers knew Duran would let himself go after winning the title. So they Nike shorts Nike shorts sued for child support, no endorsements came along, and he had no choice but to box. Usher’s childhood, he says with a laugh, “wasn’t like the average kid’s.” At 14 he moved to New York to work with his producer, Sean Combs. They spent long hours recording, followed by long hours in nightclubs. “That’s not really great for a young boy. But I didn’t know. So naturally, I lost my voice.” Then, while pursuing his favorite hobby, skateboarding, he fell and smashed his front teeth. “Lost my voice. Lost my teeth. The record company didn’t drop me,” he says. “A lot of things happened that first year that could’ve completely just deaded [3] it all.” The first album, out in 1994, wasn’t the hit his label expected. But he never stopped working on his music and dancing (or his abs, for that matter), and just three years later he was a major star. For almost as long as he can remember, Usher knew he wanted to be a performer. “I think it had to do with the fact I wasn’t really tall enough [for sports],” he says. He tried baseball; the outfield was boring. So he tried catching. “The ball hit the top of my glove and popped me in the face.
  • 67. ©2013 SEIKO CORPORATION OF AMERICA IN THE SEIKO NATION, YOUR BODY’S MOTION GENERATES THE POWER. The Seiko Nation is progressively connected by a drive for relentless innovation. Landon Donovan shares Seiko’s passion for progress. With winning moves, on the soccer field and off, Landon chooses LE GRAND SPORT KINETIC. It never needs a battery change because it’s powered by the movement of your body. When you’re not wearing it, it goes to sleep. Put it on, the hands return to the correct time. With a perpetual calendar, it’s another way Seiko puts progressive watchmaking into motion. SeikoUSA.com PROGRESS TO SEIKO
  • 68. Advantage Usher ABS OF STONE “If you can’t excite the women with your voice,” Usher says, “maybe you can excite ’em with your body.” Here’s a sample workout from his trainer, Xavier Biggs. SUGAR RAY ROPE SLAP SHADOWBOXING (4 ROUNDS) (5 TO 10 MINUTES) Jumping is a great warmup. Try this: Do the footwork, hopping and shuffling on the balls of your feet, but swing the rope with one hand, slapping the floor. Raise a leg every few repetitions and pass the rope under it to the other hand. Shadowbox for one round (3 minutes) with 2- or 3-pound dumbbells. Throw jabs, crosses, and uppercuts while moving as if you’re boxing in a ring. Rest 30 to 60 seconds. Do another round with no weight; rest and repeat for a total of four rounds. MEDICINE BALL WORK BICYCLE CRUNCH Holding a heavy medicine ball (10 or 12 pounds) in front of your chest, bounce on your toes in a boxer’s stance for 2½ minutes; then, for the final 30 seconds of the round, drop into a squat or half squat and keep bouncing. Rest and repeat. Lying on your back, raise your legs and move them as if cycling. Lift your head and shoulders off the floor as you bicycle, then lower them. That’s 1 rep. Do 3 sets of 15 while moving your legs, resting 30 seconds between sets. (2 ROUNDS) 60 MENSHEALTH.COM | November 2013 measure of control over the outcome. If either deviates from his plan, the result is typically ugly, as Leonard learned the hard way. “I think we all reach a point in life where we’re not able to listen to common sense,” Usher says. “You almost have to fall to get up sometimes.” He has a chance to put that philosophy to the test at Gleason’s. After sparring against a much bigger fighter, Usher collapses onto the ropes, sweat raining off him like an extremely isolated atmospheric event. It seems clear he’s done for the day. But then he takes a deep breath, drops to the canvas next to the puddle he just made, and does a pushup. And another. And another. A dozen. Then another dozen. Then even more. By the time you read this, he may be doing even more, if that’s what it takes to get it right. ½ REVERSE CRUNCH (3 SETS) From the bicycle crunch position, pull your knees toward your chest until your tailbone is off the floor. Lower your legs and repeat. Do 3 sets of 15, resting 30 seconds between sets. BAG WORK The preceding was just a warmup! Usher then hits his coach’s mitts for three or four rounds and the heavy bag for two or three rounds, ending with a few rounds on the double-end and speed bags. Some days he’ll spar too. Illustrations by +ISM; Nike compression shorts Illustrations by +ISM; Nike compression shorts scheduled the rematch for five months later. Duran struggled to make weight and then gorged himself hours before the fight. But that’s not why Leonard-Duran II would make boxing history. It was what Leonard did in round 7. “Sugar Ray decided to clown,” Usher says. After talking with Leonard at length about the fight, he’s convinced that “he just kind of improvised all that stuff.” He danced, he clowned, he windmilled his right arm and smacked Duran with his left. Duran famously quit the fight with 16 seconds left in the eighth round. If you watch the fight on YouTube, you can see why the filmmakers wanted a professional showman to play Leonard. “What he did as a boxer is no different from what I do as a dancer,” Usher says. Fighters and dancers train to gain a (3 SETS)
  • 69. Beto Lope z NerdishByNatu re Xavi Mor Alex Mercado Dramatization * Beto Lopez Alex Carpenter *EPA-estimated rating of 30 city/41 hwy/34 combined mpg, SE with SFE Package. Actual mileage will vary. eno
  • 70. The Breast Way to Please a Woman Ease of her nipples! With your lips and palm, stimulate the sensitive northern part of her breast, from 10 to 2 o’clock. Women G ● Men’s Health, December 2000 THE GIRL NEXT DOOR Sex, dating, love, and lust. Madeline Haller will now take your questions. I love my girlfriend, but I can’t stop fantasizing about other women. Do women consider this cheating? BRENT, ORLANDO, FL MATT, TOPEKA, KS Nope—not if you care about your girl’s happiness. After sex, she’s high on endorphins and wants to savor the buzz by feeling your body against hers. But don’t overthink it, Matt. Spooning works fine. Before you conk out, wrap your arms around her and let her feel your breath on her neck. Whisper something nice. As your breathing turns to snuffles, she’ll imagine you’re huffing her essential beauty. Let her think that as you drift off. Sweet dreams. 62 MENSHEALTH.COM | November 2013 My new girlfriend never offers to pay, and I’m going broke. Will I ruin the romance if I ask her to chip in? STEVE, TRENTON, NJ Reality can mess with romance, and a dinner tab is about as real as it gets. But you shouldn’t have to bear the burden alone. There’s a chance she’s holding back because she’s worried about hurting your pride. So drop hints. Mention that you’d like to eat in more often to save cash. And next time you’re out, say something like, “I’ll buy the tickets. You want to cover the snacks?” She’ll get the idea. What a Girl Wants AARON, PORTLAND, OR It’s tacky if she sees “sex playlist” on your phone. But there’s no harm in casually hitting “play” on a curated lineup. It can be a nice touch— especially if it’s drowning out loud neighbors or unsexy dishwasher noise. Just try not to be too obvious. In other words, no “Sexual Healing” or “Let’s Get It On.” If you know her favorite band, create a Pandora station around it. Otherwise, stick to RB or rock tracks with smooth bass lines and plenty of rhythm. Muse, Rihanna, the Killers, and Drake are all solid choices. We asked 1,100 women which sexual positions they wish you’d try more often. (Missionary came in dead last.) As it turns out, the ladies want the same thing you do: more adventure. 48% G-Whiz What’s the proper way to “break up” with a woman I’ve been out with only once or twice? Is it okay to just stop returning her calls? Face-Off Position 32% DANE, PHOENIX, AZ Sure, if you want to be a complete jerk. Being dumped sucks, but being cold-shouldered is a real ego killer. Sometimes the spark fizzles or the chemistry isn’t there, but if she’s still calling, then you have an obligation to answer the phone and give it to her straight. Just say, “I had a nice time with you, but I don’t see us being together.” If you two have been out only a couple of times, she won’t need an elaborate explanation. Follow Madeline on Facebook at MHGirlNextDoor, and on Twitter at @MHGirlNextDoor. Upstanding 31% Citizen Flatiron 31% Standing, 30% Rear Entry P H OTO G R A P H B Y M I K O L I M G R E G M A B LY ( i c o n ) ; W E S T O N W E L L S ( H a l l e r ) , h a i r a n d m a k e u p : S c o t t M c M a h a n ; R 2 D E S I G N ( s e x p o s i t i o n s ) G R E G M A B LY ( i c o n ) ; W E S T O N W E L L S ( H a l l e r ) , h a i r a n d m a k e u p : S c o t t M c M a h a n ; R 2 D E S I G N ( s e x p o s i t i o n s ) After sex, I just want to sleep. Is there a way out of cuddling? Cheating? No. But if you’re undressing other women with your eyes in front of her, she’s going to feel hurt. And if you fantasize about other women as you masturbate, she’d probably rather not know about it. The truth is, women fantasize as much as men do. But here’s where your daydreams could be a problem: when you’re thinking about others while having sex with your girlfriend. If this sounds familiar, then you’re probably sleeping with the wrong person and should stop stringing her along as your sex surrogate. Otherwise, assuming your fantasies don’t interfere with your relationship, don’t lose any sleep over them. Is it tacky to create a playlist for sex?
  • 71. Check out our website at MENSHEALTH.COM/INSIDEOUT for the latest event and promotion updates. OWN THE BLU-RAY™ COMBO PACK OR DIGITAL HD ON 11/12 A young boy learns he has extraordinary powers and is not of this Earth. As a young man, when the world is threatened, he must emerge as a hero and the symbol of hope for all mankind. www.facebook.com/manofsteel #manofsteel MAN OF STEEL, SUPERMAN and all related characters and elements are trademarks of and © DC Comics. © 2013 Warner Bros. Entertainment Inc. and Legendary Pictures Funding, LLC. Blu-ray Disc™ and Blu-ray™ and the logos are the trademarks of Blu-ray Discs Association. UltraViolet™ Offer is a Limited Time Offer. Restrictions and limitations apply. Go to ultraviolet.flixster.com/info for details. Smell like Victory. Not your friend Victor. Jockey’s on a mission to support guys like you with real odor control, cooling and quick drying. Introducing a new line of high-performance gear. No other underwear tested fights odor better or dries faster to help keep you cooler. Take 20% OFF Jockey® Sport Underwear Redeem online at Jockey.com with code: MHEALTH20 Redeem at any Jockey® outlet store Associate enter: 000009045248 Offer expires 11/16/13 at 11:59 PM CST. 20% off valid online with coupon code MHEALTH20. Discount excludes tax and shipping. In-store offer valid only at Jockey® outlet stores with presentation of this page. Valid while supplies last. Valid on Sport Microfiber Performance, Sport Cotton Performance and Sport Pro Performance underwear only. Selection from available stock only. Selection varies by stores. Cannot be combined with any other offers, discounts or promotions. No rain checks. Void where prohibited. ©2013 Jockey International, Inc. All Rights Reserved. Jockey is a trademark of Jockey International, Inc. SILVER JEANS CO. GRAND OPENING EVENT, HOUSTON TX TM TM Men’s Health teamed up with Silver Jeans Co.TM for the GRAND opening of their Houston, TX store in the Woodlands Mall on July 20. Guests enjoyed snacks, micro brews, glasses of Cabernet and Chardonnay courtesy of Freemark Abbey with a live DJ; all while they shopped Silver’s latest fashions.
  • 72. Women Four things you need to know about women, according to Zoe Saldana A well-dressed man is to us what a woman in a bikini is to you. “We love when men dress up. I even love a man in suspenders—it creates a Buster Keaton or Charlie Chaplin kind of look. Men shouldn’t be afraid to experiment with fashion, and they should enjoy shopping instead of always looking like Brooks Brothers.” If you take a little time to talk to us, the sex will be better. “Guys hardly ever ask if it’s good for us, but if you’re not a good lover, you need to hear it. Porn isn’t the best educational tool—you need to ask your woman if she’s satisfied. A huge chunk of the men walking this earth still have no idea how the vagina works. So ask us; we’ll tell the truth.” We notice when you go the extra distance to make us feel special. “When a woman is leaving your place, it’s not enough to just walk her to the door and close it behind her. A lot of men do that, but it’s not very gentlemanly—it says he cares very little about her. What you should do is walk her out the door and wait for her to get in her car and drive away.” We know when you’re annoyed, so just tell us why. “Men often try to hide their emotions, and as a result, women feel like they’re going crazy when something’s wrong. Even if you tell yourself you’re not bothered, you’re still acting differently. So be open. Give us a chance to clarify or apologize. It shows us you’re a rational and flexible person.” © Williams + Hirakawa/Corbis Outline © Williams + Hirakawa/Corbis Outline 64 MENSHEALTH.COM | November 2013 MASTER HER UNIVERSE Zoe Saldana broke through the Hollywood stratosphere in 2009 when she played both a galaxyexploring lieutenant in Star Trek and a bizarrely hot, blue-skinned alien in Avatar. She’ll be returning to Earth in December, alongside Christian Bale in Out of the Furnace, before blasting off again for next year’s extraterrestrial superhero flick Guardians of the Galaxy. We’ll boldly go wherever she takes us.
  • 73. Check out our website at MENSHEALTH.COM/INSIDEOUT for the latest event and promotion updates. AUSSIE MEN: THE ULTIMATE QUICKIE Taking the road less traveled is a lot dirtier, and to finish first you can’t waste time. Head to Walmart to get your collection of Aussie Men hair care products that will give you maximum results with minimal effort. The Daily 2N1 Shampoo cleans conditions in 1 step while the Max Hold Gel gives you style that stays put in seconds to adventure proof your mane and get you through your hectic day. T I ITH GWFHASE C PUR TRAIN SMARTER, RACE FASTER WITH XTERRA WETSUITS Purchase one Aussie Men’s Collection hair care product to receive* a Men’s Health travel dopp kit filled with Aussie samples! *Offer good only while supplies last on a first come basis. Please purchase one (1) Aussie® MEN Daily Clean shampoo, Deep Clean shampoo, or Daily 2N1 shampoo, and Strong Hold Styling Gel or Texturizing wax product from a US retailer nationwide (“Product”) and you will receive one (1) travel dopp kit filled with Aussie® Men samples. Send us the original receipt with the Product listed (the “Receipt”), and print your name, date of birth and address on a sheet of paper (“Contact Information”). Then mail the Receipt and Contact Information, with the applicable U.S. postage affixed, in an envelope addressed to: Men’s Health Promotions, attn: Aussie® Men’s Hair Care, Rodale Inc., Men’s Health, 733 Third Avenue, 10th Floor NY, NY 10017, attn.: Jessica Meeder. The envelope with the Receipt and Contact Information must be postmarked by January 3, 2014. One per customer. Allow 6-8 weeks for delivery. Original Receipts only. Receipts must be dated after September 9, 2013 and before December 23, 2013. Offer open to those who are 18 years or older and a legal resident of the U.S. and/or D.C. XTERRA Wetsuits offers athletes the best swim technology for training and racing. As the #1 triathlon wetsuit company, XTERRA Wetsuits’ market-defining product design is the first choice of triathletes and swimmers of all levels for training and racing in the pool or open water. Get exclusive discounts for Men’s Health subscribers with the code MHXW at checkout. www.lavawetsuits.com BEST BCAA PEPTIDE LINKED BRANCHED CHAIN AMINOS BEST BCAA™ stands alone in this overcrowded amino category. This formula is the first to bond the three branched chain amino acids - leucine, isoleucine and valine - to form oligopeptides (a bonded chain of amino acids). The oligopeptide-based branched chain amino acids may act as a better transport vehicle, allowing for more efficient metabolization, greater bio-activity, enhanced onset time, and a generally improved BCAA model. Visit www.bpisports.net for more information. SPORTS