Search
Home
Saved
119 views
0
Sign In
Upload
RELATED TITLES
0
mens_.pdf Uploaded by Vivekanand Sinha
Books
Audiobooks
Magazines
Save
Embed
Share
Print
Download
News
Documents
Sheet Music
Join
NSCA Personal Trainer Practice
1
of 37
Build Big Arms
Mens Health Ultimate Training
Search document
m
BEST
ADVICE
�EVER!�
Sign up to vote on this title
Useful
Not useful
Muscle A Ab bs Nutritio
Home
Saved
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
0
119 views
Sign In
Upload
RELATED TITLES
0
mens_.pdf Uploaded by Vivekanand Sinha
Books
Audiobooks
Magazines
Save
Embed
Share
Print
News
Documents
Sheet Music
NSCA Personal Trainer Practice
1
Download
Join
of 37
Build Big Arms
Mens Health Ultimate Training
Search document
Expert Advice You Can Trust—from Men’s Health Health! Men’s Health is committed to offering responsible, practical advice for the intelligent man, supported by professionals and legitimate scientific research. We believe that an active and healthy sex life, based on mutual consent and respect between partners, is an important component of physical and mental well-being. Still, we respect that sex is a private matter and that each person has a different opinion of what sexual practices or levels of discourse are appropriate. Our goal— for sex and all other topics—is to provide information that empowers men’s men’s lives.
Co © 2014 by Rodale Inc. All rights reserved. reserved. This material is for the personal use of Rodale customers customers only. For For any other purpose, no part may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any other information storage and retrieval system, without the written permission of the publisher.
1 1
The material here is designed to help you make informed decisions about your health. It is not intended as a substitute for any treatment that may have been prescribed by your doctor. If you suspect that you have a medical problem, please seek competent medical care.
22
Before you undertake a new health program or fitness regimen, we encourage you to discuss your plans with your health care professional, especially if you have not exercised for several years, are over 35, or are overweight.
42
Mention of specific companies, organizations, or authorities does not necessarily imply endorsement by the publisher nor does it imply endorsement of the information by those companies, organizations, or authorities.
50
Internet addresses and telephone numbers were accurate at the time this was posted.
54
Premium editor: Krissa Strauss Project manager: Danielle Veloza Copy editors: Jennifer Hoffner, Kelly Lutterschmidt Designer: Judy Ross Photo editor: Jim Gallucci Photography : Taghi Naderzad: pp. 3, 59; Levi Brown: p. 4; Beth Bischoff: pp. 9–18; Adam Voorhes: p. 20; David Toase/Getty Images: p. 21; Mitch Mandel/Rodale: pp. 22–34; Guido Vitti: p. 35; Thomas MacDonald/Rodale: pp. 37, 37, 38, 48; Charles Masters: pp. 39–41; Brand X Pictures/Punchstock: p. 46; Comstock: p. 54; Ben Lamberty: pp. 60, 62, 64; George Holz: p. 66; Corbis: p. 71 Illustrations: Matt Huynh: p. 7; Ed Nacional: pp. 35–38; R. Kikuo Johnson: p. 52; Tim Boelaars: pp. 61–65; Oliver Munday: pp. 69, 70
58 60 66
202749101/01SL Be est Advice (Ever!) 2 MENSHEALTH.COM | B
Muscle
How to build the body you want
Secrets of the Superfit There’s no way around it: To To gain muscle and lose flab, you have sweat buckets. And rethink your grocery list. But the ultimate cost (in time, especially) depends on what you know. In our never-ending quest to help you get in the best shape of your life, we tapped the country’s top fitness minds and combed through cutting-edge research to find the 25 most effective ways to reveal the stronger, leaner man inside you. In short, we’re about to fast-track your fitness.
A
UPGRADE YOUR EATING PLAN Your Nutrient Intake 1Rethink
B
C
Back to Contents
Best Ad
2 Load Up on Green Energy
divide their daily protein among six smaller meals instead of three larger ones build muscle faster, say scientists at Skidmore College. “Try to eat 100 grams (more than half of your recommende recommended d intake) by lunch,” says Alwyn Cosgrove, Cosgrove, CSCS, owner of Results Fitness in California. Three eggs for breakfast, a midmorning shake, and grilled chicken and Greek yogurt for lunch will do the trick.
“When athletes start eating more vegetables, they don’t fatigue as easily,” says Tony Gentilcore, CSCS, cofounder of Cressey Performance in Massachusetts. “It’s common to see them setting personal records in the weight room within a few weeks.” His favorite trick: Throw a handful of spinach into a blender and combine with 2 cups almond milk, some frozen berries, 5 Find Your Whey rolled oats, chia seeds or flaxseeds, and a scoop of Different types of protein upYou towon’t vote onwork thisbetter titleat different proteinSign powder. even taste the greens. times. In the morning, Useful Not useful go with whey, which can 3 Get More help control cravings Vitamin D all day, report scientists A dearth dearth of D can lead lead to in the Journal of Nutri-
Home
Saved
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
0
119 views
Sign In
Upload
RELATED TITLES
0
mens_.pdf Uploaded by Vivekanand Sinha
Books
Audiobooks
Magazines
Save
Embed
Share
Print
News
Documents
Sheet Music
NSCA Personal Trainer Practice
1
Download
Join
of 37
Build Big Arms
Mens Health Ultimate Training
Search document
Expert Advice You Can Trust—from Men’s Health Health! Men’s Health is committed to offering responsible, practical advice for the intelligent man, supported by professionals and legitimate scientific research. We believe that an active and healthy sex life, based on mutual consent and respect between partners, is an important component of physical and mental well-being. Still, we respect that sex is a private matter and that each person has a different opinion of what sexual practices or levels of discourse are appropriate. Our goal— for sex and all other topics—is to provide information that empowers men’s men’s lives.
Co © 2014 by Rodale Inc. All rights reserved. reserved. This material is for the personal use of Rodale customers customers only. For For any other purpose, no part may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any other information storage and retrieval system, without the written permission of the publisher.
1 1
The material here is designed to help you make informed decisions about your health. It is not intended as a substitute for any treatment that may have been prescribed by your doctor. If you suspect that you have a medical problem, please seek competent medical care.
22
Before you undertake a new health program or fitness regimen, we encourage you to discuss your plans with your health care professional, especially if you have not exercised for several years, are over 35, or are overweight.
42
Mention of specific companies, organizations, or authorities does not necessarily imply endorsement by the publisher nor does it imply endorsement of the information by those companies, organizations, or authorities.
50
Internet addresses and telephone numbers were accurate at the time this was posted.
54
Premium editor: Krissa Strauss Project manager: Danielle Veloza Copy editors: Jennifer Hoffner, Kelly Lutterschmidt Designer: Judy Ross Photo editor: Jim Gallucci Photography : Taghi Naderzad: pp. 3, 59; Levi Brown: p. 4; Beth Bischoff: pp. 9–18; Adam Voorhes: p. 20; David Toase/Getty Images: p. 21; Mitch Mandel/Rodale: pp. 22–34; Guido Vitti: p. 35; Thomas MacDonald/Rodale: pp. 37, 37, 38, 48; Charles Masters: pp. 39–41; Brand X Pictures/Punchstock: p. 46; Comstock: p. 54; Ben Lamberty: pp. 60, 62, 64; George Holz: p. 66; Corbis: p. 71 Illustrations: Matt Huynh: p. 7; Ed Nacional: pp. 35–38; R. Kikuo Johnson: p. 52; Tim Boelaars: pp. 61–65; Oliver Munday: pp. 69, 70
58 60 66
202749101/01SL Be est Advice (Ever!) 2 MENSHEALTH.COM | B
Muscle
How to build the body you want
Secrets of the Superfit There’s no way around it: To To gain muscle and lose flab, you have sweat buckets. And rethink your grocery list. But the ultimate cost (in time, especially) depends on what you know. In our never-ending quest to help you get in the best shape of your life, we tapped the country’s top fitness minds and combed through cutting-edge research to find the 25 most effective ways to reveal the stronger, leaner man inside you. In short, we’re about to fast-track your fitness.
A
UPGRADE YOUR EATING PLAN Your Nutrient Intake 1Rethink
B
C
Back to Contents
Best Ad
2 Load Up on Green Energy
divide their daily protein among six smaller meals instead of three larger ones build muscle faster, say scientists at Skidmore College. “Try to eat 100 grams (more than half of your recommende recommended d intake) by lunch,” says Alwyn Cosgrove, Cosgrove, CSCS, owner of Results Fitness in California. Three eggs for breakfast, a midmorning shake, and grilled chicken and Greek yogurt for lunch will do the trick.
“When athletes start eating more vegetables, they don’t fatigue as easily,” says Tony Gentilcore, CSCS, cofounder of Cressey Performance in Massachusetts. “It’s common to see them setting personal records in the weight room within a few weeks.” His favorite trick: Throw a handful of spinach into a blender and combine with 2 cups almond milk, some frozen berries, 5 Find Your Whey rolled oats, chia seeds or flaxseeds, and a scoop of Different types of protein upYou towon’t vote onwork thisbetter titleat different proteinSign powder. even taste the greens. times. In the morning, Useful Not useful go with whey, which can 3 Get More help control cravings Vitamin D all day, report scientists A dearth dearth of D can lead lead to in the Journal of Nutri-
Home
Saved
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
119 views
0
Upload
Sign In
Join
RELATED TITLES
0
mens_.pdf Uploaded by Vivekanand Sinha
Books
Audiobooks
Magazines
Save
Embed
Share
Print
News
Documents Sheet Music
NSCA Personal Trainer Practice
1
Download
of 37
2 Load Up on Green Energy “When athletes start eating more vegetables, they don’t fatigue as easily,” says Tony Gentilcore, CSCS, cofounder of Cressey Performance in Massachusetts. “It’s common to see them setting personal records in the weight room within a few weeks.” His favorite trick: Throw a handful of spinach into a blender and combine with 2 cups almond milk, some frozen berries, rolled oats, chia seeds or flaxseeds, and a scoop of protein powder. You won’t even taste the greens.
How to build the body you want
Secrets of the Superfit There’s no way around it: To To gain muscle and lose flab, you have sweat buckets. And rethink your grocery list. But the ultimate cost (in time, especially) depends on what you know. In our never-ending quest to help you get in the best shape of your life, we tapped the country’s top fitness minds and combed through cutting-edge research to find the 25 most effective ways to reveal the stronger, leaner man inside you. In short, we’re about to fast-track your fitness.
A
1
Rethink Your Nutrient Intake
The ordinary food pyramid—which amid—whi ch the White House unveiled as a plateshaped chart in 2011—is heavy on refined carbs and light on protein and fats, so it doesn’t meet the nutritional needs of active men who want to build muscle and burn fat, says Men’s Health nutrition advisor Alan Aragon, MS. That’s why he created the “food tower” at right—it provides the ideal balance of muscle-building foods and flab-defying nutrients. Use it as the basis for your daily diet.
B
3 Get More Vitamin D
C
D
E
F
G
A / Nuts, avocado: 1 to 2 servings (1 serving = ¼ cup nuts, 2 Tbsp nut butter, ½ avocado) B / Fats, oils: 2 to 4 servings (1 serving = 1 tsp olive oil or other oil, 1 pat butter) C / Dairy: 2 to 4 servings (1 serving = 1 cup milk, 6 oz yogurt, 1 oz hard cheese, ⅓ cup cottage cheese) D / Fruit: 2 to 4 servings (1 serving = 1 medium whole fruit, ¼ cup dried fruit, 1½ cups fresh fruit) E / Starchy foods: 2 to 4 servings (1 serving = 2 bread slices; 1 cup rice, pasta, beans, or corn; 1 cup cereal; 1 small potato). Guys who are extremely active or struggling to add muscl e can double up on these. F / Low-starch vegetables: 3+ servings (1 serving = 1 cup, raw, of any vegetable besides potato or corn) G / High-protein foods: 4 to 8 servings (1 serving = 3 oz meat, 1 scoop protein powder, 3 eggs)
A dearth dearth of D can lead lead to impaired athletic performance, according to a review published in the Nutrients ts. Other journall Nutrien journa research shows that men with higher levels of vitamin vitam in D tend tend to have stronger muscles than those with low levels. Odds are that you fall into the latter group; in fact, no less than 77% of people in the United States are deficient in vitamin D, according to National al Health Health and NuNua Nation trition Examination Survey. Your goal: 600 IU a day
4 Spread Out Your Protein This much is obvious from the food tower: To build muscle, you need more protein. But men who
your left hand. Do 10 reps per side. Too easy? Do a pushup between reps.
9 Move More Weight (Right Now)
11 Run Like You Lift
BEND THE BAR When you bench-press, try to bend the ends of the bar away from you as you press it up. “You’ll fire more muscles in your upper back, creating a more stable platform on the bench,” says Wil Fleming, CSCS, owner of Force Fitness and Performance. SPREAD THE FLOOR As you squat, press outward against the floor
CRANK UP YOUR CARDIO
“Don’t do the same thing every day,” says Dave Dellanave, owner of the Movement Minneapolis gym. “Vary your training stimulus to avoid plateaus.” That might mean tempo runs one day, hills the next, and finishing the week with intervals.
12 Fine-Tune the Treadmill Spinning your wheels indoors requires about 16%
divide their daily protein among six smaller meals instead of three larger ones build muscle faster, say scientists at Skidmore College. “Try to eat 100 grams (more than half of your recommende recommended d intake) by lunch,” says Alwyn Cosgrove, Cosgrove, CSCS, owner of Results Fitness in California. Three eggs for breakfast, a midmorning shake, and grilled chicken and Greek yogurt for lunch will do the trick.
5 Find Your Whey Different types of protein work better at different times. In the morning, go with whey, which can help control cravings all day, report scientists in the Journal of Nutrition. “Whey is also best preworkout because it digests quickly,” says Nick Tumminello, CPT, owner of Performanc Performance e University. Postworkout, use casein, which burns slowly to provide a steady stream of protein. Forty grams before bed can also boost overnight muscle growth by 23%, say Dutch researchers.
BUILD MORE MUSCLE 6 Work Your Entire Body, Every Time When it comes comes to building strength, how often you work a muscle is just as
Back to Contents
Be est Advice (Ever!) 4 MENSHEALTH.COM | B
many, work your way up. “Do 1 set of max pullups each morning and evening for 3 days; take the fourth day off,” he says. “Repeat the sequence until you hit 15 reps.”
Mens Health Ultimate Training
Search document
Muscle
UPGRADE YOUR EATING PLAN
Build Big Arms
14 Combine Strength and Cardio
Why We Eat More Than We Think. Make three 100-calorie changes each day: Take your coffee black, order salad instead of chips at lunch, and cut prepackaged snacks.
End strength workouts with finishers—quick metabolic drills that boost your heart rate and calorie burn. Try this one: Do a single kettlebell swing, then 10 goblet squats. Next, do 2 swings and 9 squats. Keep going until you hit 10 swings and 1 squat.
18 Dial Back the Running “It’s not that it doesn’t work; it’s just not as effective as some other weight loss strategies,” says Cosgrove. Instead, do
15 Run a Mile in Under 6 Minutes “Being able to run a sub-6 mile is a sign that all systems are go—you have a strong heart, healthy bones and joints, and powerful muscles,” says sports medicine physician Unlock full access with Jordan Metzl, MD.
Best Ad
high-intensity strength circuits, which will keep your metabolism revving long after you leave the gym.
19 Never Stop Moving To lose pounds, you also need to increase “nonexercise physical activity,” according to scientists in Scotland. That can range from washing dishes to having walk-and-talk meetings. The payoff is
Sign up to vote on this title
Useful Not useful YOUR You're Reading a BOOST Preview PERFORMANCE
21Move like a free trial.
Home
Saved
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
119 views
0
Sign In
Upload
RELATED TITLES
0
mens_.pdf Uploaded by Vivekanand Sinha
Books
Audiobooks
Magazines
Save
Embed
Share
Print
News
Documents
Sheet Music
NSCA Personal Trainer Practice
1
Download
Join
many, work your way up. “Do 1 set of max pullups each morning and evening for 3 days; take the fourth day off,” he says. “Repeat the sequence until you hit 15 reps.”
your left hand. Do 10 reps per side. Too easy? Do a pushup between reps.
9 Move More Weight (Right Now)
11 Run Like You Lift
BEND THE BAR When you bench-press, try to bend the ends of the bar away from you as you press it up. “You’ll fire more muscles in your upper back, creating a more stable platform on the bench,” says Wil Fleming, CSCS, owner of Force Fitness and Performance. SPREAD THE FLOOR As you squat, press outward against the floor with your feet (but don’t actually move them). “You’ll feel your glutes activate, which will boost your power,” says Fleming.
10 Train Your Core the Right Way Ditch crunches and situps. “Moves like those create motion around your spine—precisely what your core is designed to resist,” says Waterbury. To build a chiseled, functional six-pack, do anti-rotation exercises like the single-arm wall push. Assume a pushup position facing a wall with your hands 2 feet from the baseboard. Place your right hand on the wall and push for a slow 3-count. Repeat with
CRANK UP YOUR CARDIO
“Don’t do the same thing every day,” says Dave Dellanave, owner of the Movement Minneapolis gym. “Vary your training stimulus to avoid plateaus.” That might mean tempo runs one day, hills the next, and finishing the week with intervals.
12 Fine-Tune the Treadmill Spinning your wheels indoors requires about 16% less energy than moving at the same pace outside, report researchers in the Journal of Strength and Conditioning Research. When you hit the treadmill, set the incline to 3% to mimic outdoor running.
13 Trade Long Runs for Intervals Take your pick: Log in 5 hours of steady-state cardio or 90 minutes of intervals(alternating sprints with active rest) per week. Both produce similar gains in aerobic capacity (your body’s ability to deliver oxygen to working muscles), according to a review in the Journal of Obesity.
of 37
“Many guys confuse strength and power,” says Mike Robertson, CSCS, co-owner of Indianapolis Fitness and Sports Training. “Power is the ability to express strength quickly.” To increase yours—and to jump higher, throw farther, and sprint faster— begin your workouts with a few explosive moves like vertical jumps, Olympic-style lifts (cleans, push presses), or medicine ball slams. “You’ll soon notice that your workouts carry over into sport and life,” says Robertson.
23 Place a Priority on Recovery Giving your body a day
Performance. “Focus on problem areas with moves that hit different muscles than the primary exercise.” Do body-weight squats between sets of bench presses, for example, or mountain climbers between sets of chinups. “You’ll fire up sleeping muscles, loosen tight ones, and move more smoothly,” says Robins.
25 Increase Your Agility “Most workouts focus on strength,” says Ben Bruno,
Mens Health Ultimate Training
Search document
14 Combine Strength and Cardio
Why We Eat More Than We Think. Make three 100-calorie changes each day: Take your coffee black, order salad instead of chips at lunch, and cut prepackaged snacks.
End strength workouts with finishers—quick metabolic drills that boost your heart rate and calorie burn. Try this one: Do a single kettlebell swing, then 10 goblet squats. Next, do 2 swings and 9 squats. Keep going until you hit 10 swings and 1 squat.
18 Dial Back the Running “It’s not that it doesn’t work; it’s just not as effective as some other weight loss strategies,” says Cosgrove. Instead, do
15 Run a Mile in Under 6 Minutes “Being able to run a sub-6 mile is a sign that all systems are go—you have a strong heart, healthy bones and joints, and powerful muscles,” says sports medicine physician Unlock full access with Jordan Metzl, MD.
high-intensity strength circuits, which will keep your metabolism revving long after you leave the gym.
19 Never Stop Moving To lose pounds, you also need to increase “nonexercise physical activity,” according to scientists in Scotland. That can range from washing dishes to having walk-and-talk meetings. The payoff is
YOUR You're Reading a BOOST Preview PERFORMANCE like a Spider 21Move a free trial.
Think of the exercise at LOSE MORE right—the high-knee walk Download With Free Trial WEIGHT to spiderman with hip lift
16 Scale Up Your H2O Intake You’ll burn more calories. Drinking 16 ounces of chilled water—the volume in a typical consumer bottle—can raise your metabolism by 30%, say scientists in Germany and Canada. Better still, the metabolic boost can last up to 90 minutes.
17 Make Small Changes
and overhead reach—as your one-move warmup. In just a few reps, you’ll improve blood flow and range of motion and fire up your nervous system. “You’ll prime almost every muscle for action, enhancing your power and performance,” says Eric Cressey, CSCS, president of Cressey Performance. “I don’t know of any other exercise that accomplishes so much.” Do it at the start of every workout.
Most diets fail because they ask too much, says Brian Wansink, PhD, the author of Mindless Eating:
A. Stand with your feet shoulder-width apart, lift your left leg off the floor, and hug your left knee to your chest.
C. Straighten your right leg as much as you can to feel your right hamstring stretch.
Back to Contents
6 MENSHEALTH.COM | Best Advice (Ever!)
22 Build More Power
Build Big Arms
a trainer at Mike Boyle Strength and Conditioning. “But to perform at your best, you also need speed, agility, and a quick reaction time.” Build all three with the ball drop: Have a partner hold a tennis ball out in front of his chest, and face him from 6 yards away. When he drops the ball, try to grab it before it bounces twice. If you do, repeat from 7 yards away. Continue until you miss. Then it’s his turn. Whoever gets farthest away wins.
WORKOUT A
A
Unlock
B
1 Dumbbell Good Morning to Close-Stance Front Squat Sign up to vote this Hold a dumbbell in front of youron chest withtitle your feet hip-width
apart and knees slightly bent [A]. Push your butt back and hinge at yourUseful hips, lowering yourNot torso useful until it’s nearly parallel to the floor [B]. Hold for 2 seconds and return to the starting position. Keeping your torso upright, squat down until your thighs are at least parallel to the floor [C]. Hold for 2 seconds full access withand a free returntrial. to the starting position.
You're Reading a Preview
The 4-Week
Best Ad
Home
Saved
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
119 views
0
Sign In
Upload
RELATED TITLES
0
mens_.pdf Uploaded by Vivekanand Sinha
Books
Audiobooks
Magazines News
Documents
Save
Embed
Share
Print
Sheet Music
22 Build More Power “Many guys confuse strength and power,” says Mike Robertson, CSCS, co-owner of Indianapolis Fitness and Sports Training. “Power is the ability to express strength quickly.” To increase yours—and to jump higher, throw farther, and sprint faster— begin your workouts with a few explosive moves like vertical jumps, Olympic-style lifts (cleans, push presses), or medicine ball slams. “You’ll soon notice that your workouts carry over into sport and life,” says Robertson.
23 Place a Priority on Recovery Giving your body a day of rest between intense workouts is a start, but you’ll enjoy even greater gains if you treat recovery as an actual goal, says Todd Durkin, CSCS, author of The Impact! Body Plan. Dedicate an hour each week to recovery activities, such as foam-rolling, massage, or yoga, all of which can ease tight muscles and break up scar tissue, accelerating repair and growth.
24 Make Rest More Active Between sets, do fillers—“low-intensity exercises that enhance mobility and reduce injury risk,” says Greg Robins, CSCS, a trainer at Cressey
NSCA Personal Trainer Practice
1
Download
Join
Performance. “Focus on problem areas with moves that hit different muscles than the primary exercise.” Do body-weight squats between sets of bench presses, for example, or mountain climbers between sets of chinups. “You’ll fire up sleeping muscles, loosen tight ones, and move more smoothly,” says Robins.
25 Increase Your Agility “Most workouts focus on strength,” says Ben Bruno,
of 37
a trainer at Mike Boyle Strength and Conditioning. “But to perform at your best, you also need speed, agility, and a quick reaction time.” Build all three with the ball drop: Have a partner hold a tennis ball out in front of his chest, and face him from 6 yards away. When he drops the ball, try to grab it before it bounces twice. If you do, repeat from 7 yards away. Continue until you miss. Then it’s his turn. Whoever gets farthest away wins.
Build Big Arms
Mens Health Ultimate Training
Search document
WORKOUT A
A
B
1 Dumbbell Good Morning to Close-Stance Front Squat
Hold a dumbbell in front of your chest with your feet hip-width apart and knees slightly bent [A]. Push your butt back and hinge at your hips, lowering your torso until it’s nearly parallel to the floor [B]. Hold for 2 seconds and return to the starting position. Keeping your torso upright, squat down until your thighs are at least parallel to the floor [C]. Hold for 2 seconds full access withand a free returntrial. to the starting position.
You're Reading a Preview
The 4-Week Double-DutyDownload With Free Trial Workout Unlock
Many guys approach strength and cardio like matters of church and state: separately. “But by combining them, you can make every workout pull double duty,” says BJ Gaddour, CSCS, who created the ones at right based on Speed Shred from Men’s Health DeltaFIT ( SpeedShred Workout.com ). The result: two fat-frying routines that will set your lungs on fire.
DIRECTIONS Do three workouts a week, alternating between A and B with a day of rest in between. Perform the workouts as circuits, doing each exercise for 60 seconds and moving from one to the next with 30 seconds of rest. Do up to six circuits per workout, resting 1 minute between them. “For an even greater challenge, combine both workouts into one big circuit,” says Gaddour. Follow the same work-to-rest ratio, doing up to three megacircuits per workout, three times a week.
A
B
2 Dumbbell Hip Raise and Floor Press
Lie on your back with your feet flat and a dumbbell in each hand [A]. Drive through your heels as you raise your hips and extend your arms up [B]. Hold for 2 seconds and slowly return to the starting position.
Back to Contents
8 MENSHEALTH.COM | Best Advice (Ever!)
Best Ad
WORKOUT B
A
B
3 Neutral-Grip Dumbbell Row to Clean
Stand with a dumbbell in each hand, palms facing each other. Lower your torso and let the weights hang at arm’s length [A]. Row the weights to your sides [B], hold for 2 seconds, lower them, and repeat. Drive your hips forward, raise your torso, and curl the weights [C].
C
MAKE
IT EASIER Decrease the weight. MAKE
IT HARDER Increase the weight.
A
B
1 Dumbbell Suitcase Deadlift to Sumo Deadlift Hold a pair of dumbbells next to your sides and stand with to that vote thisdon’t title your feetSign close up enough theon weights touch your body
[A]. Keeping your chest up, bend at your hips and knees and Useful Notwithout useful the weights as far as you can rounding your back You're Reading a lower Preview [B] . Pause for 2 seconds, then stand up. Now step to your left so your feet are twice shoulder width, and lower the weights between your legs [C]. Stand up. Switch the direction you step Unlock full access withinto a free trial.deadlift with each rep. the sumo
Home
Saved
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
119 views
0
Sign In
Upload
Join
RELATED TITLES
0
mens_.pdf Uploaded by Vivekanand Sinha
Books
Audiobooks
Magazines
Save
Embed
Share
Print
News
Documents
Sheet Music
NSCA Personal Trainer Practice
1
Download
of 37
Build Big Arms
Mens Health Ultimate Training
Search document
WORKOUT B
A
B
3 Neutral-Grip Dumbbell Row to Clean
Stand with a dumbbell in each hand, palms facing each other. Lower your torso and let the weights hang at arm’s length [A]. Row the weights to your sides [B], hold for 2 seconds, lower them, and repeat. Drive your hips forward, raise your torso, and curl the weights [C].
C
MAKE
IT EASIER Decrease the weight. MAKE
IT HARDER Increase the weight.
A
B
1 Dumbbell Suitcase Deadlift to Sumo Deadlift
Hold a pair of dumbbells next to your sides and stand with your feet close enough that the weights don’t touch your body [A]. Keeping your chest up, bend at your hips and knees and lower the weights as far as you can without rounding your back [B]. Pause for 2 seconds, then stand up. Now step to your left so your feet are twice shoulder width, and lower the weights between your legs [C]. Stand up. Switch the direction you step full access withinto a free trial.deadlift with each rep. the sumo
You're Reading a Preview A
B
C
4 Dumbbell Forward Hinge to Side Lunge
Hold a dumbbell in your right hand [A]. Step forward with your left leg and lower the weight to your left foot [B]. Stand back up. Step out to your left and lower the weight to your left foot [C]. Switch legs after 30 seconds.
A
MAKE
Unlock
Download With Free Trial
IT EASIER Decrease the weight. MAKE IT HARDER Increase the weight.
B
A
B
2 Dumbbell Staggered Push Press 5 Mud Run Pushup Crawl
Assume a pushup position and lower your chest until it’s a few inches off the floor. Move your right hand forward a few inches [A], then your left [B], and continue crawling forward for the allotted time.
10 MENSHEALTH.COM | Best Advice (Ever!)
MAKE
IT EASIER Keep your chest farther off the floor.
Hold a pair of dumbbells at shoulder level and assume a staggered stance, left foot forward [A]. Lower into a quarter squat [B] and explosively stand, pressing the weights overhead [C]. Switch legs after 30 seconds.
MAKE
IT HARDER Alternate crawling forward, backward, and side to side.
Back to Contents
Best Adv
Master the Move
A
B
3 Dumbbell Row to High Pull
Hold a pair of dumbbells at arm’s length, palms back, and hinge at your hips to lower your torso [A]. Pull the weights to your chest [B], hold for 2 seconds, lower them, and repeat. Stand up explosively, pulling the weights as high as you can [C].
armpits, securing your shoulders and preventing an impingement. Many men have shoulder Brace Your Core Once imbalances and tight lats, you’re upside down, tightespecially if they do lots en every muscle in your body, especially your core of chinups and pullups. The key to offsetting such muscles and glutes. That C imbalances is to incorpowill lock you into position, rate opposing movement making you less likely to patterns into your workout. fall over. While you’re at MAKE IT EASIER Decrease the weight. The modified handstand it, keep your torso straight shoulder tap, #5 in from your hips to your MAKE IT HARDER Increase the weight. Workout B, lengthens your head to minimize the lats and boosts shoulder stress on your spine. mobility as well as overall Lift Your Hips strength. Follow these tips Assuming a pike position from BJ Gaddour, CSCS, allows the exercise to work its magic. Lifting to do it right. Sign up to vote onyour this title hips shifts the Grip the Ground Splaying your fingers and Not useful Useful the floor will You're Reading a grasping Preview take pressure off your wrists and increase your Unlock full access withbase a free of trial. support. Pressing
A
B
Home
Saved
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
119 views
0
Sign In
Upload
RELATED TITLES
0
mens_.pdf Uploaded by Vivekanand Sinha
Books
Audiobooks
Magazines
Save
Embed
Share
Print
News
Documents
Sheet Music
NSCA Personal Trainer Practice
1
Download
Join
of 37
Build Big Arms
Search document
Master the Move
A
B
3 Dumbbell Row to High Pull
Hold a pair of dumbbells at arm’s length, palms back, and hinge at your hips to lower your torso [A]. Pull the weights to your chest [B], hold for 2 seconds, lower them, and repeat. Stand up explosively, pulling the weights as high as you can [C].
A
B
4 Dumbbell Hand-to-Hand Staggered Hip-Hinge
Hold a dumbbell in your left hand, left foot forward [A]. Bend at your hips and pass the weight to your right hand [B]. Raise your torso and repeat, passing the weight to your left hand. Switch legs after 30 seconds.
A
Mens Health Ultimate Training
Many men have shoulder imbalances and tight lats, especially if they do lots of chinups and pullups. The key to offsetting such C imbalances is to incorporate opposing movement patterns into your workout. MAKE IT EASIER Decrease the weight. The modified handstand shoulder tap, #5 in MAKE IT HARDER Increase the weight. Workout B, lengthens your lats and boosts shoulder mobility as well as overall strength. Follow these tips from BJ Gaddour, CSCS, to do it right. Grip the Ground Splaying your fingers and the floor will You're Reading a grasping Preview take pressure off your wrists and increase your Unlock full access withbase a free of trial. support. Pressing down with your palms, meanwhile, will activate MAKE IT EASIER Decrease the weight or asthe muscles Download With Free Trialaround your
armpits, securing your shoulders and preventing an impingement. Brace Your Core Once you’re upside down, tighten every muscle in your body, especially your core muscles and glutes. That will lock you into position, making you less likely to fall over. While you’re at it, keep your torso straight from your hips to your head to minimize the stress on your spine. Lift Your Hips Assuming a pike position allows the exercise to work its magic. Lifting your hips shifts the
sume a parallel stance. MAKE
IT HARDER Increase the weight or perform on one leg at a time.
B
5 Modified Handstand Shoulder Tap
Place your feet on a bench and pike your hips [A]. Slowly raise your left hand and touch your right shoulder [B]. Repeat with your right hand and left shoulder. Keep alternating sides. (See “Master the Move,” at right.)
MAKE
IT EASIER Assume a standard pushup position. MAKE
IT HARDER Perform with your legs fully extended against a wall.
12 MENSHEALTH.COM | Best Advice (Ever!)
Back to Contents
Abs
DIRECTIONS
How to sculpt a six-pack in 30 days or less
Best Adv
Do each workout once a week, resting a day in between. Warm ute run and 20 hip swings (swing each leg side to side in front o metabolic phase in each workout as a circuit, moving from one without rest. Do 3 circuits for Workout A and 4 circuits for Wo rest 3 minutes and finish with the strength phase.
WORKOUT A
METABOLIC PHASE
B C Sign up to vote on this title 1 Dumbbell Single-Arm Clean and Press Stand with your feet shoulder-width and hold a dumbbell in you Useful useful Notapart A
You're Reading a hips Preview [A]. Push your hips back, bend your knees [B], and raise up exp
up your body. When it reaches your chest, dip under it and “catch” it a it above your shoulder [D]. Do 5 reps. Add 5 pounds each week.
Unlock full access with a free trial.
Home
Saved
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
119 views
0
Sign In
Upload
Join
RELATED TITLES
0
mens_.pdf Uploaded by Vivekanand Sinha
Books
Audiobooks
Magazines
Save
Embed
Share
Print
NSCA Personal Trainer Practice
1
Download
News
Documents
Sheet Music
of 37
Abs
Build Big Arms
Mens Health Ultimate Training
Search document
DIRECTIONS
Do each workout once a week, resting a day in between. Warm ute run and 20 hip swings (swing each leg side to side in front o metabolic phase in each workout as a circuit, moving from one without rest. Do 3 circuits for Workout A and 4 circuits for Wo rest 3 minutes and finish with the strength phase.
How to sculpt a six-pack in 30 days or less
WORKOUT A
A
METABOLIC PHASE
B
C
1 Dumbbell Single-Arm Clean and Press
Stand with your feet shoulder-width apart and hold a dumbbell in you
You're Reading a hips Preview [A]. Push your hips back, bend your knees [B], and raise up exp
up your body. When it reaches your chest, dip under it and “catch” it a it above your shoulder [D]. Do 5 reps. Add 5 pounds each week.
Unlock full access with a free trial.
Download With Free Trial
A
The Six-Pack Fat Blaster
C
2 Burpee to Broad Jump
Stand with your feet shoulder-width apart and your arms at your sides and lower your body into a deep squat, placing your hands on the floo into a pushup position and do a pushup [C]. Return to a squat and th you can [D]. Do 10 reps. Add 2 reps each week.
Whether you’re a seasoned lifter or a strength-training rookie, the following workouts will kick your ass. We’re also willing to bet they’ll succeed where others have failed you. “Each one is divided into two phases—metabolic and strength—to help you tackle two goals at once,” says Todd Durkin, CSCS, owner of Fitness Quest 10 in California. And as you sizzle and chisel, you’ll also build power, erase muscle imbalances, and boost mobility. The result: a more athletic body in 30 days or less.
3 Pullup
Grab a pullup bar with an overhand grip that’s slightly beyond shoulder width and hang at arm’s length with your knees bent and ankles crossed behind you (a position known as a dead hang) [A]. Pull your chest to the bar, squeezing your shoulder blades together [B]. Pause, and then slowly lower yourself back to a dead hang. Do as many reps as you can.
A
Back to Contents
14 MENSHEALTH.COM | Best Advice (Ever!)
WORKOUT A
B
Best Adv
WORKOUT B
STRENGTH PHASE
METABOLIC PHASE
4 Front Squat
Grab a barbell with an overhand grip that’s just beyond shoulder width and raise your upper arms until they’re parallel to the floor. Let the bar roll back so it’s resting on just your fingertips and the front of your shoulders [A]. Squat until your thighs are parallel to the floor [B]. (See “Squat Right,” below, for the finer points.) Do 4 sets of 5 reps. Rest 1 to 2 minutes between sets. Add 5 pounds each week.
Squat Right Most guys avoid the front squat. “Holding a bar a cross the front of your shoulders is more difficult than holding it across your upper back,” says Todd Durkin, CSCS. Here’s why you should do it anyway: You’ll
A
B
1 Medicine Ball Elevated Pushup A
B
Assume a pushup position with your hands on two medium-size med a bench or step that’s about 12 inches high. Your body should be stra [A]. Brace your core and lower your chest until it’s even with the balls starting position and repeat. Do 10 reps. Add 2 reps each week.
A
Sign up to vote on this title 2 Inverted Towel Row Useful Not useful
B
to waist height and drape two towels over it so they’re abou a bar You're Reading a Set Preview Grab the towels close to the bar and hang at arm’s length with your s
hands. Bend your knees so your feet are flat on the floor [A]. Lift your
shoulder Unlock full access withyour a free trial.blades together [B]. Do 10 reps. Add 5 reps each wee
Home
Saved
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
119 views
0
Sign In
Upload
Join
RELATED TITLES
0
mens_.pdf Uploaded by Vivekanand Sinha
Books
Audiobooks
Magazines
Save
Embed
Share
Print
NSCA Personal Trainer Practice
1
Download
News
Documents
Sheet Music
WORKOUT A
of 37
Build Big Arms
Search document
WORKOUT B
STRENGTH PHASE
Mens Health Ultimate Training
METABOLIC PHASE
4 Front Squat
Grab a barbell with an overhand grip that’s just beyond shoulder width and raise your upper arms until they’re parallel to the floor. Let the bar roll back so it’s resting on just your fingertips and the front of your shoulders [A]. Squat until your thighs are parallel to the floor [B]. (See “Squat Right,” below, for the finer points.) Do 4 sets of 5 reps. Rest 1 to 2 minutes between sets. Add 5 pounds each week.
A
1 Medicine Ball Elevated Pushup A
B
Assume a pushup position with your hands on two medium-size med a bench or step that’s about 12 inches high. Your body should be stra [A]. Brace your core and lower your chest until it’s even with the balls starting position and repeat. Do 10 reps. Add 2 reps each week.
Squat Right
A
Most guys avoid the front squat. “Holding a bar a cross the front of your shoulders is more difficult than holding it across your upper back,” says Todd Durkin, CSCS. Here’s why you should do it anyway: You’ll put less stress on your spine and more emphasis on your quads. And since it’s harder than a regular barbell squat, you can achieve the same muscle-building results with less weight. Here are four key steps to mastering it.
Don’t Grip the Bar The bar should rest on just three fingers of each hand. “Your shoulders should support the weight, not your hands,” says Durkin.
Raise Your Elbows Keep your upper arms parallel to the floor, elbows slightly inward. This will keep the bar in place and reduce stress on your wrists.
B
2 Inverted Towel Row
a bar to waist height and drape two towels over it so they’re abou You're Reading a Set Preview Grab the towels close to the bar and hang at arm’s length with your s
hands. Bend your knees so your feet are flat on the floor [A]. Lift your
shoulder Unlock full access withyour a free trial.blades together [B]. Do 10 reps. Add 5 reps each wee
3 Jump Rope
Download With Free Trial Hold the handles of a jump rope and stand with
your arms at your sides and the rope resting on the floor behind you. Swing it in an arc over your head [A] and then down toward your feet, jumping over it by pushing off the floor with the balls of your feet [B]. Land softly, never letting your heels touch down. Do 50 reps. Add 25 reps each week.
Sit into the Move Push your hips back and squat between your knees. Bending or shifting your weight forward will stress your knees.
Point Your Toes Out Keep your knees in line with your toes as you lower your body—this will keep your knees from rotating inward, increasing risk of injury.
WORKOUT B
A
STRENGTH PHASE
A
B
4 Dumbbell Alternating Incline Bench Press Set an adjustable bench to 45 degrees and lie on your back, holding shoulders [A]. Lower the left dumbbell to the side of your chest position and repeat with the right dumbbell. Continue alternating. Do Rest 1 to 2 minutes between sets. Add 5 pounds per dumbbell each
Back to Contents
16 MENSHEALTH.COM | Best Advice (Ever!)
WORKOUT C
B
Best Adv
Weight Loss
METABOLIC PHASE
How to drop pounds fast—and keep the
A
B
C
D
Zap Fat Fast
or take a daily omega-3 When most obesity supplement. researchers look at a plate Scientists don’t have all of food, they see macroHold a kettlebell in your right hand between your thighs, feet just beyond shoulder width [A]. Swing the bell between your legs [B] and then raise up explosively, pulling the weight up your the genetic responses to nutrients—carbs, probody [C]. When it reaches chest level, punch your palm toward the ceiling so the bell flips over different foods mapped teins, and fats. Not Randy your forearm [D]. Do 10 reps, switch arms, and repeat. Add 5 pounds each week. Seeley, PhD, a professor out, but that’s no reason of endocrinology at the to wait. It’s time to start 2 Pullup University of Cincinnati hacking your metabolism. Grab a pullup bar with an overhand grip that’s and the director of the You’ll drop more pounds slightly beyond shoulder width and assume A B Sign up toand vote onand this title Cincinnati Diabetes keep them off—for a dead hang, with your knees bent and your Obesity Center. Seeley good. ankles crossed behind you [A]. Pull your chest Useful Not useful to the bar, squeezing your shoulder blades sees something else: together [B]. Pause, and then slowly lower Make Protein cocktails of hormones. yourself back to a dead hang. Do as many reps Your Appetizer “Food is more than just as you can. Unlock full access withcalories,” a free trial. Seeley says. “It Protein is well known for
1 Kettlebell Single-Arm Snatch
You're Reading a Preview
Home
Saved
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
119 views
0
Sign In
Upload
Join
RELATED TITLES
0
mens_.pdf Uploaded by Vivekanand Sinha
Books
Audiobooks
Magazines
Save
Embed
Share
Print
NSCA Personal Trainer Practice
1
Download
News
Documents
Sheet Music
WORKOUT C
of 37
Build Big Arms
Mens Health Ultimate Training
Search document
Weight Loss
METABOLIC PHASE
How to drop pounds fast—and keep the
A
B
C
D
Zap Fat Fast
When most obesity researchers look at a plate of food, they see macroHold a kettlebell in your right hand between your thighs, feet just beyond shoulder width [A]. Swing the bell between your legs [B] and then raise up explosively, pulling the weight up your nutrients—carbs, probody [C]. When it reaches chest level, punch your palm toward the ceiling so the bell flips over teins, and fats. Not Randy your forearm [D]. Do 10 reps, switch arms, and repeat. Add 5 pounds each week. Seeley, PhD, a professor of endocrinology at the 2 Pullup University of Cincinnati Grab a pullup bar with an overhand grip that’s and the director of the slightly beyond shoulder width and assume A B Cincinnati Diabetes and a dead hang, with your knees bent and your Obesity Center. Seeley ankles crossed behind you [A]. Pull your chest to the bar, squeezing your shoulder blades sees something else: together [B]. Pause, and then slowly lower cocktails of hormones. yourself back to a dead hang. Do as many reps “Food is more than just as you can. Unlock full access withcalories,” a free trial. Seeley says. “It can also act like hormones, STRENGTH PHASE activating genetic switches that trigger body-wide 3 Sumo Deadlift reactions.” These reacLoad a barbell and roll it against your shins tions, in turn, can lead to with your feet twice shoulder-width apart and metabolic upshifts and toes pointing out. Grab it with an overhand downshifts that affect fat grip, hands 6 inches apart [A]. Pull your torso up, thrust your hips forward, and raise burning and fat storage. your upper body [B]. Do 4 sets of 5 reps. A B As an example of the After each set, perform a jump complex (see hormone-like power of below), then rest 1 to 2 minutes. Add 10 food, Seeley points to pounds each week. omega-3s. “They are antiinflammatory because they activate a cellular 4 Jump Complex receptor called GPR120.” Standing with your feet hip-width apart, push your hips back, bend your knees Reduced GPR120 sig[A], and then jump as high as you can naling is associated with [B]. Land as softly as you can on the inflammation, weight balls of your feet, then lower your heels gain, and impaired blood to the floor. Repeat 3 times and then sugar control. It’s another jump forward as far as you can 3 times [C]. Add one vertical and one forward reason—along with the jump each week. heart and brain benefits— to eat cold-water fish, such A B C as salmon, twice a week
1 Kettlebell Single-Arm Snatch
You're Reading a Preview
WORKOUT C
Download With Free Trial
18 MENSHEALTH.COM | Best Advice (Ever!)
in people who are insulin resistant to the high-carb, low-fat diets,” says McClain. “They just stopped following the diet.” And sticking to a diet is the crucial factor in weight loss success. TRY IT Dig out your last lipid profile. If the ratio of your triglycerides to your HDL (good) cholesterol is greater than 3 (a surrogate marker of insulin resistance), then place a greater emphasis on restricting carbs and eating more protein and fat. If the ratio is less than 3, then feel free to eat more carbs and less fat, as long as you’re meeting your weight loss goals.
Build Muscle
raw materials needed for building). This suggests that sleep is actually an optimal physiological state for muscle growth.
Back to Contents
or take a daily omega-3 supplement. Scientists don’t have all the genetic responses to different foods mapped out, but that’s no reason to wait. It’s time to start hacking your metabolism. You’ll drop more pounds and keep them off—for good.
Make Protein Your Appetizer Protein is well known for its muscle-building role, but its greatest benefit may lie in its impact on the hormones that regulate weight loss. In a study in the journal Nutrition & Metabolism, people who consumed a 10-gram whey protein shake before breakfast and dinner over 12 weeks shed more fat than those who drank a control beverage with similar calories but less protein. And not just a little lard: They lost 73% more fat. How’s that work? The premeal hit of protein moves the dial on the hormones that affect fullness before you even start eating. Plus, the extra essential amino acids ensure that protein synthesis Best Adv
eat certain foods. For the good guys: First, you instance, one effect of can consume probiotics, exercise is that it helps beneficial bacteria found your body shuttle sugar to in yogurt, certain kinds of your muscles rather than cottage cheese, sauerinto fat storage, says Chris kraut, kimchi, and kefir. Mohr, PhD, RD, founder of Second, you can eat Mohr Results, a compaprebiotics, specific fibers ny that helps people hit that good bacteria in your weight loss goals. “Imagcolon feast on. Naturally ine that your muscles occurring in Jerusalem artichokes, leeks, legumes, are like a house with all the windows and doors onions, and garlic, these If the ratio of your locked. Glucose receptors fibers are also becoming triglycerides to your HDL cholesterol is represent the locks in your common additions to greater than 3, cut muscles,” he says. “Exeryogurts and protein bars. back on carbs and cise acts as keys to unlock When good bacteria break eat more protein and fat. those receptors.” them down, a variety of compounds are produced, TRY IT upoftothevote onone this titleis acetate, Eat theSign majority of which the American Journal carbs in your diet in the a short-chain fatty acid. Useful Not useful of Clinical Nutrition, hours following exercise, Harvard Medical School says Mohr. On days that researchers compared you don’t work out, even Unlock full access withaa10-minute free trial.walk can help high- and low-glycemi
You're Reading a Preview
Home
Saved
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
119 views
0
Sign In
Upload
RELATED TITLES
0
mens_.pdf Uploaded by Vivekanand Sinha
Books
Audiobooks
Magazines
Save
Embed
Share
Print
News
Documents
Sheet Music
in people who are insulin resistant to the high-carb, low-fat diets,” says McClain. “They just stopped following the diet.” And sticking to a diet is the crucial factor in weight loss success. TRY IT Dig out your last lipid profile. If the ratio of your triglycerides to your HDL (good) cholesterol is greater than 3 (a surrogate marker of insulin resistance), then place a greater emphasis on restricting carbs and eating more protein and fat. If the ratio is less than 3, then feel free to eat more carbs and less fat, as long as you’re meeting your weight loss goals.
Build Muscle While You Sleep Common lore is that eating late at night makes you fat. Wrong, says Luc van Loon, PhD, a professor of exercise physiology at Maastricht University in the Netherlands. His research shows that protein digestion and absorption function properly even during sleep. In a study in Medicine & Science in Sports & Exercise, van Loon gave people a latenight casein-rich protein drink and observed a 22% increase in their protein synthesis in the wee hours, even during sleep. He also observed a more positive whole-body protein balance (indicating that your muscles have the
NSCA Personal Trainer Practice
1
Download
Join
raw materials needed for building). This suggests that sleep is actually an optimal physiological state for muscle growth. TRY IT Researchers usually use casein protein, but van Loon notes that whey or a combination of whey and casein works just as well. Scarfing down 30 to 40 grams of protein before bed optimizes the benefits, ensuring you’ll wake up rested and more ripped. Try this power snack: Mix ¾ cup of cottage cheese with 1 tablespoon of natural peanut butter and half a scoop of chocolate protein powder.
Outsmart Cravings Repressing certain food urges is crucial to eating less, and you can help yourself by choosing the right carbs. In a study in
of 37
Build Big Arms
Mens Health Ultimate Training
Search document
eat certain foods. For instance, one effect of exercise is that it helps your body shuttle sugar to your muscles rather than into fat storage, says Chris Mohr, PhD, RD, founder of Mohr Results, a company that helps people hit weight loss goals. “Imagine that your muscles are like a house with all the windows and doors If the ratio of your locked. Glucose receptors triglycerides to your HDL cholesterol is represent the locks in your greater than 3, cut muscles,” he says. “Exerback on carbs and cise acts as keys to unlock eat more protein and fat. those receptors.” TRY IT Eat the majority of the the American Journal carbs in your diet in the of Clinical Nutrition, hours following exercise, Harvard Medical School says Mohr. On days that researchers compared you don’t work out, even Unlock full access withaa10-minute free trial.walk can help high- and low-glycemic meals. They found that a you process carbs more meal with a high glycemic efficiently. index (that is, one that Curate Your included refined carbs Gut Bacteria that spike blood sugar) resulted in increased You know how people who blood flow to and greater quit smoking tend to gain activation of the nucleus weight? A Swiss study accumbens, an area of found one likely reason: the brain responsible for a change in their gut baccravings and rewardteria. Your digestive tract driven behavior. is home to more than 100 trillion microorganisms, TRY IT Replace dinner rolls and mostly bacteria, that can white rice with low-glyinfluence your metabolic cemic carbs like green rate. The more good bacte vegetables, beans, and ria that you can nurture, the more you crowd out high-fiber whole grains. the bad ones. There are Time Your Carbs two ways to promote Just as certain types of calories can impact your belly differently, so can the times when you
You're Reading a Preview
Download With Free Trial
the good guys: First, you can consume probiotics, beneficial bacteria found in yogurt, certain kinds of cottage cheese, sauerkraut, kimchi, and kefir. Second, you can eat prebiotics, specific fibers that good bacteria in your colon feast on. Naturally occurring in Jerusalem artichokes, leeks, legumes, onions, and garlic, these fibers are also becoming common additions to yogurts and protein bars. When good bacteria break them down, a variety of compounds are produced, one of which is acetate, a short-chain fatty acid.
A New Way to C
By eating fewer carbs (and m lower your calorie intake and that regulate fat burning. Cut categories of carbs listed belo 3 weeks, if fat loss slows, rem (If fat loss continues, you don anything.) Keep going, remov carb group every 3 weeks.
1 Foods with added sugar
2 Refined grains (e.g., white
3 Whole grains and starche 4 Fruit (cut out tropical first) 5 Nongreen vegetables 6 Green vegetables
Back to Contents
20 MENSHEALTH.COM | Best Advice (Ever!)
Best Adv
7 Best Bread
Nutrition
LA BREA BAKERY WHOLE GRAIN LOAF
Treat your sandwich fillings to these slightl artisan-style slices.
How to fortify your body by picking the right foods
Per ¹∕₉ loaf: 160 calories, 5 g protein, 32 g carbs (3 g fiber), 1.5
The 125 Best Foods for Men
KING ARTHUR ORGANIC WHITE WHOLE
In your quest for good health and a great body, the supermarket can be a powerful ally—or an insidious enemy. We analyzed more than 1,000 supermarket foods and awarded points for products that are low in calories, high in protein and fiber, and made with whole ingredients. Then we pared down our selections and held taste tests to determine the final winners. In the case of a tie, the item with the shortest ingredient list won.
9 Best Rice
8 Best Flour Mild-tasting, with all the nutrition of whole
Per ¹∕₄ cup: 100 calories, 4 g protein, 22 g carbs (4 g fiber), 0.5
UNCLE BEN’S READY RICE WHOLE GRAI
A simple side dish in one microwavable po Per cup: 190 calories, 5 g protein, 39 g carbs (3 g fiber),
10 Best Pasta BIONATURAE ORGANIC WHOLE WHEAT
BREAD AND GRAINS
Pesto or tomato sauce clings to the spirals top with plenty of grated #26.
1 Best Instant Oatmeal QUAKER ORGANIC REGULAR INSTANT OATMEAL
Use it as a fast foundation to support your favorite toppings, You're such as fruit, nuts, and spices. Per packet: 100 calories, 4 g protein, 19 g carbs (3 g fiber), 2 g fat
2 Best Steel-Cut Oats
Per 2 oz: 180 calories, 7 g protein, 35 g carbs (6 g fiber), 1.5 g Sign up to vote on this title 11 Best Cereal Not useful UsefulHEALTH VALLEY ORGANIC FIBER 7 FLAK
Reading a Preview
Whole grains ratchet up the fiber count. La Per cup: 170 calories, 6 g protein, 37 g carbs (7 g fiber),
Unlock full access with a free trial.
12 Best Granola
Home
Saved
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
119 views
0
Sign In
Upload
Join
RELATED TITLES
0
mens_.pdf Uploaded by Vivekanand Sinha
Books
Audiobooks
Magazines
Save
Embed
Share
Print
Download
News
Documents
Sheet Music
NSCA Personal Trainer Practice
1
of 37
Build Big Arms
Mens Health Ultimate Training
Search document
7 Best Bread
Nutrition
LA BREA BAKERY WHOLE GRAIN LOAF
Treat your sandwich fillings to these slightl artisan-style slices.
How to fortify your body by picking the right foods
Per ¹∕₉ loaf: 160 calories, 5 g protein, 32 g carbs (3 g fiber), 1.5
The 125 Best Foods for Men
KING ARTHUR ORGANIC WHITE WHOLE
In your quest for good health and a great body, the supermarket can be a powerful ally—or an insidious enemy. We analyzed more than 1,000 supermarket foods and awarded points for products that are low in calories, high in protein and fiber, and made with whole ingredients. Then we pared down our selections and held taste tests to determine the final winners. In the case of a tie, the item with the shortest ingredient list won.
9 Best Rice
8 Best Flour Mild-tasting, with all the nutrition of whole
Per ¹∕₄ cup: 100 calories, 4 g protein, 22 g carbs (4 g fiber), 0.5
UNCLE BEN’S READY RICE WHOLE GRAI
A simple side dish in one microwavable po Per cup: 190 calories, 5 g protein, 39 g carbs (3 g fiber),
10 Best Pasta BIONATURAE ORGANIC WHOLE WHEAT
BREAD AND GRAINS
Pesto or tomato sauce clings to the spirals top with plenty of grated #26.
1 Best Instant Oatmeal
Per 2 oz: 180 calories, 7 g protein, 35 g carbs (6 g fiber), 1.5 g
QUAKER ORGANIC REGULAR INSTANT OATMEAL
Use it as a fast foundation to support your favorite toppings, You're such as fruit, nuts, and spices. Per packet: 100 calories, 4 g protein, 19 g carbs (3 g fiber), 2 g fat
2 Best Steel-Cut Oats ARROWHEAD MILLS ORGANIC STEEL CUT OATS
11 Best Cereal
Reading a Preview
Whole grains ratchet up the fiber count. La Per cup: 170 calories, 6 g protein, 37 g carbs (7 g fiber),
Unlock full access with a free trial.
12 Best Granola
BAKERY ON MAIN FIBER POWER CINNA
Chewy, filling, and hearty—this isn’t your grandmother’s mushy oatmeal. Per ¹∕₄ cup: 150 calories, 5 g protein, 29 g carbs (4 g fiber), 2.5 g fat
HEALTH VALLEY ORGANIC FIBER 7 FLAK
Download With Free Trial
3 Best English Muffin
It tastes better than its rivals—with less sug
Per ¹∕₂ cup: 230 calories, 7 g protein, 41 g carbs (9 g fiber), 6 g
13 Best Bagel
THOMAS’ 100% WHOLE WHEAT BAGELS
THOMAS’ LIGHT MULTI�GRAIN ENGLISH MUFFINS
They contain a good hit of fiber and protein smoked salmon.
Top with a fried #23 and some #60. Per muffin: 100 calories, 5 g protein, 26 g carbs (8 g fiber), 1 g fat
Per bagel: 250 calories, 12 g protein, 49 g carbs (7 g fiber),
4 Best Burger Bun
14 Best Hot Dog Roll
PEPPERIDGE FARM 100% WHOLE WHEAT HAMBURGER BUNS
NATURE’S OWN 100% WHOLE WHEAT
A sturdy partner for any topped-to-the-max burger.
Pair with #102, #67, and #63 for a 245-ca a ballpark frank in flavor.
Per bun: 130 calories, 7 g protein, 22 g carbs (3 g fiber), 1.5 g fat
5 Best Pita
Per roll: 110 calories, 5 g protein, 21 g carbs (3 g fiber), 2 g fat
FOOD FOR LIFE EZEKIEL 4:9 WHOLE GRAIN POCKET BREAD
15 Best Pizza Crust
Stuff with #58 and fresh vegetables.
RUSTIC CRUST ORGANIC GREAT GRAIN
Per pita: 100 calories, 7 g protein, 21 g carbs (4 g fiber), 0.5 g fat
A hearty base for ricotta, roasted broccoli,
6 Best Grain
Per ¹∕₆ crust (approx.): 140 calories, 5 g protein, 28 g carbs (5 g
BOB’S RED MILL ORGANIC FARRO
16 Best Tortilla
This nutty Mediterranean grain boasts a belly-filling 1:1 ratio of fiber to protein.
LA TORTILLA FACTORY SMART & DELIC CORN TORTILLA
Per ¹∕₄ cup: 200 calories, 7 g protein, 37 g carbs (7 g fiber), 1.5 g fat
Boost your fajitas with these fiber-enhance
Per 2 tortillas: 90 calories, 2 g protein, 21 g carbs (5 g fiber), 1.
Back to Contents
22 MENSHEALTH.COM | Best Advice (Ever!)
Best Adv
27 Best Snacking Cheese
DAIRY AND DELI
SARTORI ESPRESSO BELLAVITANO
A coating of real ground coffee adds a rob
17 Best Chocolate Milk
Per oz: 120 calories, 7 g protein, 10 g fat
HORIZON ORGAN IC LOWFAT CHOCOLATE MILK PLUS DHA OMEGA�3
28 Best Cottage Cheese
Blend with #106 for a protein-packed sha ke.
BREAKSTONE’S 2% MILKFAT LOWFAT SM
Per cup: 190 calories, 11 g protein, 30 g carbs, 2.5 g fat
This brand’s creamy texture won us over. Per ¹∕₂ cup: 90 calories, 10 g protein, 5 g carbs, 2.5 g fat
18 Best Plain Milk ORGANIC VALLEY GRASSMILK REDUCED FAT 2%
FROZEN FOODS
Antibiotic-free and grass-fed, with a clean taste. Per cup: 130 calories, 8 g protein, 12 g carbs, 5 g fat
29 Best Beef Entrée
19 Best Cream Cheese
ARTISAN BISTRO GRASS�FED BEEF WIT
PHILADELPHIA WHIPPED
Once you’ve eaten grass-fed beef, it’s har
Light, luscious, and low in calories.
Per container: 350 calories, 23 g protein, 32 g carbs (4 g fiber),
Per 2 Tbsp: 60 calories, 1 g protein, 2 g carbs, 5 g fat
30 Best Fish Entrée
20 Best Plain Yogurt
ARTISAN BISTRO ALASKAN SALMON CA
FAGE TOTAL 2%
The fat in this Greek yogurt helps you absorb nutrients. Per 7 oz: 150 calories, 20 g protein, 8 g carbs, 4 g fat
21 Best Probiotic Yogurt ACTIVIA FIBER PINEAPPLE & CEREAL
A tasty way to improve your digestion. Per 4 oz: 120 calories, 4 g protein, 22 g carbs (3 g fiber), 2 g fat
with vegetables and rice pilaf. Sign up toItPercomes vote on container: 370 this calories,title 22 g protein, 31 g carbs (8 g fiber),
You're Reading a Preview
Useful31 Best useful Not Burrito
Unlock full access with a free trial.
EVOL CILANTRO LIME CHICKEN BURRIT
It’s way tastier than fast-food fare. Per burrito: 340 calories, 15 g protein, 49 g carbs (4 g fiber),
Home
Saved
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
119 views
0
Sign In
Upload
Join
RELATED TITLES
0
mens_.pdf Uploaded by Vivekanand Sinha
Books
Audiobooks
Magazines
Save
Embed
Share
Print
Download
News
Documents
NSCA Personal Trainer Practice
1
of 37
Build Big Arms
Search document
Sheet Music
27 Best Snacking Cheese
DAIRY AND DELI
SARTORI ESPRESSO BELLAVITANO
A coating of real ground coffee adds a rob
17 Best Chocolate Milk
Mens Health Ultimate Training
Per oz: 120 calories, 7 g protein, 10 g fat
HORIZON ORGAN IC LOWFAT CHOCOLATE MILK PLUS DHA OMEGA�3
28 Best Cottage Cheese
Blend with #106 for a protein-packed sha ke.
BREAKSTONE’S 2% MILKFAT LOWFAT SM
Per cup: 190 calories, 11 g protein, 30 g carbs, 2.5 g fat
This brand’s creamy texture won us over. Per ¹∕₂ cup: 90 calories, 10 g protein, 5 g carbs, 2.5 g fat
18 Best Plain Milk ORGANIC VALLEY GRASSMILK REDUCED FAT 2%
FROZEN FOODS
Antibiotic-free and grass-fed, with a clean taste. Per cup: 130 calories, 8 g protein, 12 g carbs, 5 g fat
29 Best Beef Entrée
19 Best Cream Cheese
ARTISAN BISTRO GRASS�FED BEEF WIT
PHILADELPHIA WHIPPED
Once you’ve eaten grass-fed beef, it’s har
Light, luscious, and low in calories.
Per container: 350 calories, 23 g protein, 32 g carbs (4 g fiber),
Per 2 Tbsp: 60 calories, 1 g protein, 2 g carbs, 5 g fat
30 Best Fish Entrée
20 Best Plain Yogurt
ARTISAN BISTRO ALASKAN SALMON CA
FAGE TOTAL 2%
It comes with vegetables and rice pilaf.
The fat in this Greek yogurt helps you absorb nutrients.
Per container: 370 calories, 22 g protein, 31 g carbs (8 g fiber),
Per 7 oz: 150 calories, 20 g protein, 8 g carbs, 4 g fat
21 Best Probiotic Yogurt ACTIVIA FIBER PINEAPPLE & CEREAL
A tasty way to improve your digestion. Per 4 oz: 120 calories, 4 g protein, 22 g carbs (3 g fiber), 2 g fat
You're Reading a Preview Unlock full access with a free trial.
It’s easy on the sugar and super creamy.
EVOL CILANTRO LIME CHICKEN BURRIT
It’s way tastier than fast-food fare. Per burrito: 340 calories, 15 g protein, 49 g carbs (4 g fiber),
32 Best Fish Sticks
22 Best Flavored Yogurt FAGE TOTAL 2% WITH PEACH
31 Best Burrito
Download With Free Trial
Per container: 140 calories, 12 g protein, 17 g carbs, 2.5 g fat
DR. PRA EGER’S POTATO CRUSTED
Potato flakes make for a tasty coating. Per 3 pieces: 120 calories, 6 g protein, 7 g carbs (<1 g fiber),
33 Best French Fries
23 Best Eggs
CASCADIAN FARM STRAIGHT CUT
ORGANIC VALLEY OMEGA�3 LARGE EGGS
Light and nongreasy, but still crisp.
Cage-free eggs with buttery flavor and heart-healthy fats.
Per 3 oz: 100 calories, 2 g protein, 17 g carbs (2 g fiber), 3.5 g
Per egg: 60 calories, 6 g protein, <1 g carbs, 4 g fat
34 Best Waffle
24 Best Butter
KASHI 7 GRAIN WAFFLES
PLUGRÁ EUROPEAN STYLE UNSALTED BUTTER
Protein, fiber, and fat balance the carbs.
It’s richer and creamier than most brands.
Per 2 waffles: 150 calories, 4 g protein, 25 g carbs (7 g fiber), 5
Per Tbsp: 100 calories, 11 g fat
35 Best Fruit
25 Best Buttery Spread
CASCADIAN FARM PREMIUM ORGANIC
EARTH BALANCE ORGANIC WHIPPED
Big, sweet and exceptionally juicy.
This silky spread upgrades boring toast a nd steamed vegetables.
Per 1¹∕₄ cups: 70 calories, 1 g protein, 16 g carbs (3 g fiber)
Per Tbsp: 80 calories, 9 g fat
36 Best Vegetable
26 Best All-Purpose Cheese
EARTHBOUND FARM ORGANIC KALE
SARTORI SARVECCHIO PARMESAN
It’s rich in vitamin A and great in smoothie
Shave some fresh and you’ll never buy another green canister.
Per ¹∕₃ cup: 25 calories, 2 g protein, 4 g carbs (2 g fiber)
Per oz: 102 calories, 9 g protein, 1 g carbs, 7 g fat
Back to Contents
24 MENSHEALTH.COM | Best Advice (Ever!)
37 Best Appetizer BUMBLE BEE SUPERFRESH SPICY SHRIMP ROMESCO
Best Adv
CANNED AND JARRED GOODS
Just throw it in a skillet, sauté, and serve.
47 Best Refried Beans
Per ¹∕₂ pouch: 170 calories, 17 g protein, 6 g carbs (1 g fiber), 9 g fat
EDEN ORGANIC REFRIED PINTO BEANS
38 Best Veggie Burger
Unlike many competitors, Eden keeps sod
DR. PRAEGER’S TEX MEX
Per ¹∕₂ cup: 90 calories, 6 g protein, 19 g carbs (7 g fiber), 1 g f
Vegan patties without the starchy fillers.
48 Best Olives
Per patty: 130 calories, 6 g protein, 16 g carbs (4 g fiber), 5 g fat
MEDITERRANEAN ORGANIC GARLIC ST
39 Best Frozen Treat
Stuffed with robust garlic for extra flavor.
YASSO FROZEN GRE EK YOGURT BARS, COCONUT
Per 3 pieces: 25 calories, 1 g carbs, 2 g fat
Creamy and surprisingly low in sugar.
49 Best Pickle
Per bar: 80 calories, 6 g protein, 14 g carbs, 0.5 g fat
WOODSTOCK ORGANIC KOSHER DILL P
40 Best Ice Cream
Fresh-tasting, tangy, and crunchy.
BREYERS NATURAL VANILLA
Per ¹∕₂ large pickle: 5 calories, 1 g carbs
A short ingredient list, a modest calorie count, and true vanilla flavor.
50 Best Canned Salmon
WILD PLANET WILD ALASKA PINK SALM
Per ¹∕₂ cup: 130 calories, 3 g protein, 14 g carbs, 7 g fat
Mix with #70 and a hit of #118.
2 oz: 70 on calories, 12 g protein, Sign up toPervote this title2 g fat Soup useful Useful51 Best Not
41 Best Breakfast KELLOGG’S SPECIAL K HAM, EGG & PEPPER JACK CHEESE FLATBREAD
You're Reading a Preview
Don’t be fooled by the name—there’s no cereal in this breakfast sandwich. Per sandwich: 200 calories, 12 g protein, 20 g carbs (3 g fiber), 8 g fat
Unlock full access with a free trial.
AMY’S ORGANIC LIGHT IN SODIUM SPLI
Comfort food in a can. Per cup: 100 calories, 7 g protein, 19 g carbs (6 g fiber)
Home
Saved
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
119 views
0
Sign In
Upload
Join
RELATED TITLES
0
mens_.pdf Uploaded by Vivekanand Sinha
Books
Audiobooks
Magazines
Save
Embed
Share
Print
Download
News
Documents
NSCA Personal Trainer Practice
1
of 37
37 Best Appetizer BUMBLE BEE SUPERFRESH SPICY SHRIMP ROMESCO
Build Big Arms
Search document
47 Best Refried Beans
Per ¹∕₂ pouch: 170 calories, 17 g protein, 6 g carbs (1 g fiber), 9 g fat
Sheet Music
CANNED AND JARRED GOODS
Just throw it in a skillet, sauté, and serve.
Mens Health Ultimate Training
EDEN ORGANIC REFRIED PINTO BEANS
38 Best Veggie Burger
Unlike many competitors, Eden keeps sod
DR. PRAEGER’S TEX MEX
Per ¹∕₂ cup: 90 calories, 6 g protein, 19 g carbs (7 g fiber), 1 g f
Vegan patties without the starchy fillers.
48 Best Olives
Per patty: 130 calories, 6 g protein, 16 g carbs (4 g fiber), 5 g fat
MEDITERRANEAN ORGANIC GARLIC ST
39 Best Frozen Treat
Stuffed with robust garlic for extra flavor.
YASSO FROZEN GRE EK YOGURT BARS, COCONUT
Per 3 pieces: 25 calories, 1 g carbs, 2 g fat
Creamy and surprisingly low in sugar.
49 Best Pickle
Per bar: 80 calories, 6 g protein, 14 g carbs, 0.5 g fat
WOODSTOCK ORGANIC KOSHER DILL P
40 Best Ice Cream
Fresh-tasting, tangy, and crunchy.
BREYERS NATURAL VANILLA
Per ¹∕₂ large pickle: 5 calories, 1 g carbs
A short ingredient list, a modest calorie count, and true vanilla flavor.
50 Best Canned Salmon
WILD PLANET WILD ALASKA PINK SALM
Per ¹∕₂ cup: 130 calories, 3 g protein, 14 g carbs, 7 g fat
Mix with #70 and a hit of #118.
41 Best Breakfast
Per 2 oz: 70 calories, 12 g protein, 2 g fat
KELLOGG’S SPECIAL K HAM, EGG & PEPPER JACK CHEESE FLATBREAD
51 Best Soup
sandwich.
Comfort food in a can.
You're Reading a Preview Don’t be fooled by the name—there’s no cereal in this breakfast Per sandwich: 200 calories, 12 g protein, 20 g carbs (3 g fiber), 8 g fat
Unlock full access with a free trial.
42 Best Chicken Entrée LEAN CUISINE HONESTLY GOOD ROASTED RED PEPPER CHICKEN
The sauce comes in a separate pouch so you decide Download how much to use.
AMY’S ORGANIC LIGHT IN SODIUM SPLI Per cup: 100 calories, 7 g protein, 19 g carbs (6 g fiber)
52 Best Canned Beans EDEN ORGANIC GARBANZO BEANS
With Free Trial
Add to soup for an instant fiber boost.
Per ¹∕₂ cup: 130 calories, 7 g protein, 21 g carbs (5 g fiber), 1 g
Per container: 270 calories, 25 g protein, 29 g carbs (5 g fiber), 7 g fat
53 Best Canned Tomatoes
43 Best Pasta Entrée
CENTO SAN MARZANO ORGANIC PEELE
HEALTHY CHOICE BAKED TASTE LASAGNA WITH ME AT SAUCE
Perfect for making homemade sauces.
Everything you love about lasagna except the time it usually requires to make it.
54 Best Canned Tuna
Per ¹∕₂ cup: 25 calories, 1 g protein, 5 g carbs (2 g fiber)
Per container: 270 calories, 18 g protein, 37 g carbs (6 g fiber), 4.5 g fat
WILD PLANET WILD ALBACORE TUNA
It’s low in mercury and high in heart-health
44 Best Vegetarian Entrée
Per 2 oz: 120 calories, 16 g protein, 6 g fat
EVOL BEAN & CHEDDAR ENCHILADA
55 Best Chili
Try with a side of sautéed spinach. Per container: 430 calories, 16 g protein, 57 g carbs (9 g fiber), 16 g fat
EDEN CHILI WITH ORGANIC BLACK BEA
Great chili in minutes.
45 Best Plain Pizza
Per cup: 190 calories, 10 g protein, 35 g carbs (6 g fiber), 1.5
KASHI THIN CRUST FOUR CHEESE
SPREAD, DIPS, AND TOPPINGS
This pie packs in more fiber than most. Per ¹∕₃ pie: 260 calories, 15 g protein, 36 g carbs (6 g fiber), 8 g fat
46 Best Pizza with Toppings
56 Best Dip
KASHI THIN CRUST BBQ CHICKEN
GUILTLESS GOURMET ALL NATURAL SP
A healthy take on a new-school favorite.
The onion, garlic, peppers, and spices real
Per ¹∕₃ pie: 240 calories, 15 g protein, 33 g carbs (5 g fiber), 7 g fat
Per 2 Tbsp: 40 calories, 2 g protein, 7 g carbs (2 g fiber)
Back to Contents
26 MENSHEALTH.COM | Best Advice (Ever!)
Best Adv
57 Best Guacamole
68 Best Steak Sauce
SABRA GUACAMOLE, SPICY
DAVE’S GOURMET STEAK SAUCE
Avocado is the first ingredient.
This well-balanced sauce enhances beef w
Per 2 Tbsp: 45 calories, 1 g protein, 3 g carbs (2 g fiber), 4 g fat
Per Tbsp: 20 calories, 5 g carbs
58 Best Hummus
69 Best BBQ Sauce
EAT WELL ENJOY LIFE BLACK BEAN HUMMUS WITH CORN RELISH
FRONTERA ORIGINAL SWEET & SMOKY
A tasty change from the chickpea variety.
Per 2 Tbsp: 35 calories, 8 g carbs
It’s sweet—with heat!
Per 2 Tbsp: 40 calories, 2 g protein, 6 g carbs (2 g fiber), 1.5 g fat
70 Best Mayonnaise
59 Best Spread
HELLMANN’S MAYONNAISE DRESSING W
INGLEHOFFER CREAM STYLE HORSERADISH
Healthier fats, better flavor.
A low-calorie, high-impact spread.
Per Tbsp: 60 calories, <1 g carbs, 6 g fat
Per tsp: 10 calories, 1 g carbs, 0.5 g fat
60 Best Salsa
SNACKS
FRONTERA TOMATILLO SALSA
Break the tomato salsa habit. This one adds a smoky, peppery kick. Per 2 Tbsp: 10 calories, 2 g carbs
61 Best Jam CROFTER’S JUST FRUIT SPREAD, ORGANIC RASPBERRY
No added sugar, plenty of flavor. Per Tbsp: 30 calories, 8 g carbs
62 Best Syrup
71 Best Pretzel
NEWMAN’S OWN ORGANICS HIGH PROT protein comes from yellow pea Sign up toThe vote onboost this title Per 30 g (18 pretzels): 120 calories, 5 g protein, 22 g carbs (4 g
You're Reading a Preview
Useful72 Best useful Not Cracker
Unlock full access with a free trial.
SHADY MAPLE FARMS CERTIFIED ORGANIC PURE MAPLE SYRUP
KASHI ORIGINAL 7 GRAIN SNACK
A nutty and light base for cheese. Per 30 g (15 crackers): 120 calories, 4 g protein, 19 g carbs (3
Home
Saved
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
119 views
0
Sign In
Upload
Join
RELATED TITLES
0
mens_.pdf Uploaded by Vivekanand Sinha
Books
Audiobooks
Magazines
Save
Embed
Share
Print
News
Documents Sheet Music
NSCA Personal Trainer Practice
1
Download
of 37
Build Big Arms
Mens Health Ultimate Training
Search document
57 Best Guacamole
68 Best Steak Sauce
SABRA GUACAMOLE, SPICY
DAVE’S GOURMET STEAK SAUCE
Avocado is the first ingredient.
This well-balanced sauce enhances beef w
Per 2 Tbsp: 45 calories, 1 g protein, 3 g carbs (2 g fiber), 4 g fat
Per Tbsp: 20 calories, 5 g carbs
58 Best Hummus
69 Best BBQ Sauce
EAT WELL ENJOY LIFE BLACK BEAN HUMMUS WITH CORN RELISH
FRONTERA ORIGINAL SWEET & SMOKY
A tasty change from the chickpea variety.
Per 2 Tbsp: 35 calories, 8 g carbs
It’s sweet—with heat!
Per 2 Tbsp: 40 calories, 2 g protein, 6 g carbs (2 g fiber), 1.5 g fat
70 Best Mayonnaise
59 Best Spread
HELLMANN’S MAYONNAISE DRESSING W
INGLEHOFFER CREAM STYLE HORSERADISH
Healthier fats, better flavor.
A low-calorie, high-impact spread.
Per Tbsp: 60 calories, <1 g carbs, 6 g fat
Per tsp: 10 calories, 1 g carbs, 0.5 g fat
60 Best Salsa
SNACKS
FRONTERA TOMATILLO SALSA
Break the tomato salsa habit. This one adds a smoky, peppery kick.
71 Best Pretzel
Per 2 Tbsp: 10 calories, 2 g carbs
NEWMAN’S OWN ORGANICS HIGH PROT
61 Best Jam
The protein boost comes from yellow pea
CROFTER’S JUST FRUIT SPREAD, ORGANIC RASPBERRY
Per 30 g (18 pretzels): 120 calories, 5 g protein, 22 g carbs (4 g
No added sugar, plenty of flavor.
72 Best Cracker
You're Reading a Preview
Per Tbsp: 30 calories, 8 g carbs
62 Best Syrup
Unlock full access with a free trial.
KASHI ORIGINAL 7 GRAIN SNACK
A nutty and light base for cheese.
SHADY MAPLE FARMS CERTIFIED ORGANIC PURE MAPLE SYRUP
Per 30 g (15 crackers): 120 calories, 4 g protein, 19 g carbs (3
All you need on #34 is a drizzle.
73 Best Popcorn
Per ¹∕₄ cup: 210 calories, 53 g carbs
Download With Free Trial
63 Best Ketchup
ORVILLE REDENBACHER’S SMARTPOP!
Tasty and guilt-free.
CUCINA ANTICA ORGAN IC TOMATO KETCHUP
Per 8 cups popped: 120 calories, 4 g protein, 25 g carbs (4 g fi
It won’t clobber you with sugar.
74 Best Jerky
Per Tbsp: 15 calories, 3 g carbs
WILD RIDE GALLOPIN’ PEPPER BEEF JER
64 Best Marinade
Low in sodium, high in flavor.
WORLD HARBORS MONT ST. MICHEL HONEY DIJON MARINADE
Per oz: 60 calories, 14 g protein, 4 g carbs, 0.5 g fat
Partner it with salmon or chicken.
75 Best Nut Alternative
Per Tbsp: 15 calories, 3 g carbs
EDEN ORGANIC SPICY PUMPKIN DRY RO
65 Best Peanut Butter
A high-protein snack equally suited to the
MARANATHA ORGANIC NO STIR PEANUT BUTTER, CREAMY
Per ¹∕₄ cup: 200 calories, 11 g protein, 5 g carbs (5 g fiber), 16
Ready to eat right out of the jar.
76 Best Trail Mix
Per 2 Tbsp: 180 calories, 8 g protein, 6 g carbs (2 g fiber), 16 g fat
EDEN SELECTED ALL MIXED UP NUTS &
66 Best Salad Dressing
A nice balance of sweet, tart, and salty flav
OPA BLUE CHEESE
Per 3 Tbsp: 160 calories, 8 g protein, 7 g carbs (4 g fiber), 12 g
A yogurt base adds creamy texture.
77 Best Cookie
Per 2 Tbsp: 60 calories, 2 g protein, 2 g carbs, 5 g fat
KASHI CHOCOLATE ALMOND BUTTER S
67 Best Mustard
A tasty blend of rich chocolate and toaste Per cookie: 130 calories, 3 g protein, 19 g carbs (4 g fiber),
MAILLE DIJON ORIGINALE
Add bite to salads and sandwiches. Per tsp: 10 calories, <1 g protein, <1 g carbs, 0.5 g fat
Back to Contents
28 MENSHEALTH.COM | Best Advice (Ever!)
78 Best Nut PLANTERS MEN’S
Best Adv
88 Best Sports Drink HEALTH NUT�RITION
MIX
SKRATCH LABS E XERCISE HYDRATION M
Our own custom blend! Try it, you’ll like it.
You blend it with water to your taste.
Per oz: 170 calories, 6 g protein, 5 g carbs (3 g fiber), 15 g fat
Per ¹∕₂ scoop: 40 calories, 10 g carbs
79 Best Spicy Snack Mix
89 Best Recovery Drink
SHEFFA SPICY SNACK MIX
NUUN ACTIVE HYDRATION TRI�BERRY
Indian spices make this crave-worthy.
Loaded with minerals to help your body re
Per oz: 118 calories, 6 g protein, 13 g carbs (2 g fiber), 5 g fat
Per tablet: 6 calories, <1 g carbs
80 Best Dried Fruit
90 Best Caffeinated Tea Bags
SUN�MAID CALIFORNIA MISSION FIGS
LIPTON PURE GREEN TEA
Add to arugula salad with blue cheese.
This scored high in antioxidants in a Consu
Per ¹∕₄ cup: 110 calories, 1 g protein, 26 g carbs (5 g fiber)
0 calories
81 Best Snack Bar
91 Best Beer
ZING ALMOND BLUEBERRY NUTRITION
SAMUEL ADAMS NOBLE PILS
Almonds and whey pack in the protein.
In our test of 30 brews, this bottle balance dants best.
Per bar: 220 calories, 11 g protein, 23 g carbs (6 g fiber), 9 g fat
Per 12 oz: 169 calories, 11 g carbs
82 Best Snack Chips
Beer Sign up to92 Best vote onLower-Calorie this title
BEANITOS CHIPOTLE BBQ BLACK BEAN CHIPS
Try them with #57. Per oz (about 12 chips): 140 calories, 4 g protein, 15 g carbs (5 g fiber), 7 g fat
83 Best Chocolate Bar
AMSTEL LIGHT
useful crisp,Not mellow brew is as full-flavored a UsefulThis You're Reading a Preview
NEWMAN’S OWN ORGANICS ESPRESSO DARK CHOCOLATE
Exceptional chocolate with a creamy, smooth texture. Unlock full access with a free trial.
Per 12 oz: 95 calories, 6 g carbs
93 Best Craft Beer TROEGS PERPETUAL IPA
Home
Saved
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
119 views
0
Sign In
Upload
Join
RELATED TITLES
0
mens_.pdf Uploaded by Vivekanand Sinha
Books
Audiobooks
Magazines
Save
Embed
Share
Print
News
Documents
NSCA Personal Trainer Practice
1
Download
of 37
Build Big Arms
Search document
78 Best Nut PLANTERS MEN’S
Sheet Music
Mens Health Ultimate Training
88 Best Sports Drink HEALTH NUT�RITION
MIX
SKRATCH LABS E XERCISE HYDRATION M
Our own custom blend! Try it, you’ll like it.
You blend it with water to your taste.
Per oz: 170 calories, 6 g protein, 5 g carbs (3 g fiber), 15 g fat
Per ¹∕₂ scoop: 40 calories, 10 g carbs
79 Best Spicy Snack Mix
89 Best Recovery Drink
SHEFFA SPICY SNACK MIX
NUUN ACTIVE HYDRATION TRI�BERRY
Indian spices make this crave-worthy.
Loaded with minerals to help your body re
Per oz: 118 calories, 6 g protein, 13 g carbs (2 g fiber), 5 g fat
Per tablet: 6 calories, <1 g carbs
80 Best Dried Fruit
90 Best Caffeinated Tea Bags
SUN�MAID CALIFORNIA MISSION FIGS
LIPTON PURE GREEN TEA
Add to arugula salad with blue cheese.
This scored high in antioxidants in a Consu
Per ¹∕₄ cup: 110 calories, 1 g protein, 26 g carbs (5 g fiber)
0 calories
81 Best Snack Bar
91 Best Beer
ZING ALMOND BLUEBERRY NUTRITION
SAMUEL ADAMS NOBLE PILS
Almonds and whey pack in the protein.
In our test of 30 brews, this bottle balance dants best.
Per bar: 220 calories, 11 g protein, 23 g carbs (6 g fiber), 9 g fat
Per 12 oz: 169 calories, 11 g carbs
82 Best Snack Chips BEANITOS CHIPOTLE BBQ BLACK BEAN CHIPS
92 Best Lower-Calorie Beer
Try them with #57.
AMSTEL LIGHT
Per oz (about 12 chips): 140 calories, 4 g protein, 15 g carbs (5 g fiber), 7 g fat
83 Best Chocolate Bar
This crisp, mellow brew is as full-flavored a
You're Reading a Preview
Per 12 oz: 95 calories, 6 g carbs
93 Best Craft Beer
NEWMAN’S OWN ORGANICS ESPRESSO DARK CHOCOLATE
Exceptional chocolate with a creamy, smooth texture. Unlock full access with a free trial.
TROEGS PERPETUAL IPA
Per 3.25 oz bar: 470 calories, 4 g protein, 53 g carbs (6 g fiber), 31 g fat
84 Best Potato Chip CAPE COD 40% LESS FAT SEA SALT & VINEGAR
A highly hopped powerhouse th at’s bitter, Per 12 oz: 226 calories, 15 g carbs
Download With Free Trial
94 Best White Wine
The great combination of salty and sour on a robust chip.
J PINOT GRIS, CALIFORNIA 2011
Per oz (18 chips): 130 calories, 2 g protein, 18 g carbs (2 g fiber), 6 g fat
This fruit-forward white pairs well with seaf Per 5 oz: about 122 calories
DRINKS
95 Best Red Wine LAS ROCAS GARNACHA 2009
This deliciously dry bottle is superb with se
85 Best Fruit Juice
Per 5 oz: about 126 calories
LAKEWOOD ORGANIC FRUIT & GARDEN SUMMER GOLD
96 Best Bottled Tea
Contains 10 fruits, plus 8 vegetables. Per 8 oz: 100 calories, 2 g protein, 25 g carbs (2 g fiber)
HONEST TEA HONEY GREEN TEA
ConsumerLab.com ranked this bottle high
86 Best Vegetable Juice
EGCG antioxidant content.
LAKEWOOD ORGANIC SUPER VEGGIE
Per 16.9 oz: 70 calories, 18 g carbs
Just 80 mg of sodium per serving. Per 8 oz: 60 calories, 3 g protein, 13 g carbs (4 g fiber)
97 Best Bottled Water
87 Best Bottled Smoothie
PERRIER
The bright fizz adds interest to plain old wa cucumber too.
BOLTHOUSE FARMS BERRY BOOST
The low calorie count makes it a go-to.
0 calories
Per 8 oz: 130 calories, 1 g protein, 30 g carbs (2 g fiber)
Back to Contents
30 MENSHEALTH.COM | Best Advice (Ever!)
Best Adv
98 Best Flavored Water
108 Best Chicken
HINT HONEYDEW�HIBISCUS ESSENCE WATER
BELL & EVANS ORGANIC BONELESS SKINL
Low-key fruitiness is all you need.
Roast a batch for salads all week long.
0 calories
Per 4 oz: 120 calories, 27 g protein, 1.5 g fat
99 Best Herbal Tea Bags
109 Best Steak
YOGI DETOX
BLACKWING ORGANIC NEW YORK STRIP
Our taste testers favored this refreshing, fruit-forward blend.
Coat with #121 before searing.
0 calories
Per 4 oz: 180 calories, 24 g protein, 8 g fat
100 Best Instant Coffee
110 Best Ground Beef
STARBUCKS VIA RE ADY BREW COLOMBIA
LAURA’S LEAN BEEF 92% LEAN GROUND
It’s pretty damn close to barista brew.
Just enough fat for excellent flavor.
0 calories
Per 4 oz: 160 calories, 21 g protein, 9 g fat
101 Best Coffee Beans
111 Best Pork Chop
STARBUCKS MEDIUM HOUSE BLEND
ORGANIC PRAIRIE CENTER CUT BONELE
A medium-bodied blend that’s balanced and rich.
The most well-marbled cut in its class.
0 calories
Per chop: 280 calories, 26 g protein, 18 g fat
112 Best Cured Meat NATURAL Sign up toCITTERIO vote onALL this title PROSCIUTTO
PROTEINS
Just a couple of slices lends smokiness to
102 Best Hot Dog
Not useful more. Usefulpastas, and You're Reading a Preview
APPLEGATE THE GREAT ORGANIC UNCURED BEEF HOT DOG
Filler-free, with no added nitrates. Per dog: 110 calories, 7 g protein, 8 g fat
Unlock full access with aCOOKING free trial.
Per 2 slices: 60 calories, 7 g protein, 3.5 g fat
STAPLES
Home
Saved
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
119 views
0
Sign In
Upload
Join
RELATED TITLES
0
mens_.pdf Uploaded by Vivekanand Sinha
Books
Audiobooks
Magazines
Save
Embed
Share
Print
Download
News
Documents
Sheet Music
NSCA Personal Trainer Practice
1
of 37
Build Big Arms
Mens Health Ultimate Training
Search document
98 Best Flavored Water
108 Best Chicken
HINT HONEYDEW�HIBISCUS ESSENCE WATER
BELL & EVANS ORGANIC BONELESS SKINL
Low-key fruitiness is all you need.
Roast a batch for salads all week long.
0 calories
Per 4 oz: 120 calories, 27 g protein, 1.5 g fat
99 Best Herbal Tea Bags
109 Best Steak
YOGI DETOX
BLACKWING ORGANIC NEW YORK STRIP
Our taste testers favored this refreshing, fruit-forward blend.
Coat with #121 before searing.
0 calories
Per 4 oz: 180 calories, 24 g protein, 8 g fat
100 Best Instant Coffee
110 Best Ground Beef
STARBUCKS VIA RE ADY BREW COLOMBIA
LAURA’S LEAN BEEF 92% LEAN GROUND
It’s pretty damn close to barista brew.
Just enough fat for excellent flavor.
0 calories
Per 4 oz: 160 calories, 21 g protein, 9 g fat
101 Best Coffee Beans
111 Best Pork Chop
STARBUCKS MEDIUM HOUSE BLEND
ORGANIC PRAIRIE CENTER CUT BONELE
A medium-bodied blend that’s balanced and rich.
The most well-marbled cut in its class.
0 calories
Per chop: 280 calories, 26 g protein, 18 g fat
112 Best Cured Meat
PROTEINS
CITTERIO ALL NATURAL PROSCIUTTO
102 Best Hot Dog
Just a couple of slices lends smokiness to pastas, and more.
You're Reading a Preview
Per 2 slices: 60 calories, 7 g protein, 3.5 g fat
APPLEGATE THE GREAT ORGANIC UNCURED BEEF HOT DOG
Filler-free, with no added nitrates. Per dog: 110 calories, 7 g protein, 8 g fat
Unlock full access with aCOOKING free trial.
STAPLES
103 Best Ground Turkey ORGANIC PRAIRIE ORGANIC GROUND TURKEY
Try it in chili, or form into burgers and grill. Per 4 oz: 180 calories, 23 g protein, 9 g fat
Download With Free Trial
113 Best Bread Crumbs IAN’S WHOLE WHEAT PANKO
Whole wheat creates crunchier coatings.
Per ¹∕₄ cup: 70 calories, 3 g protein, 14 g carbs (2 g fiber), 0.5 g
104 Best Exotic Meat GREAT RANGE ALL NATURAL BISON SIRLOIN STEAKS
114 Best Low-Sodium Broth
Go ahead, pile on the lean protein.
PACIFIC ORGANIC FREE RANGE LOW SO
Per 6 oz: 180 calories, 40 g protein, 3 g fat
Tastes like chicken—not salt . Per cup: 10 calories, 2 g protein, 1 g carbs
105 Best Bacon NIMAN RANCH UNCURED APPLEWOOD SMOKED BACON
115 Best Tomato Sauce
Thick, smoky-sweet strips.
CUCINA ANTICA TOMATO BASIL
Per slice: 70 calories, 2 g protein, 7 g fat
Bright-tasting, with a brief ingredient list. Per ¹∕₂ cup: 35 calories, 1 g protein, 6 g carbs (2 g fiber), 1.5 g
106 Best Protein Powder ON PLATINUM HYDRO WHEY, TURBO CHOCOLATE
116 Best Umami Booster
A fast-acting whey protein.
RED BOAT FISH SAUCE
Per rounded scoop: 140 calories, 30 g protein, 2 g carbs, 1 g fat
This Southeast Asian condiment adds salt nades, and dressings.
107 Best Sausage
Per Tbsp: 15 calories, 4 g protein
AL FRESCO COUNTRY STYLE CHICKEN SAUSAGE BREAKFAST PATTIES
117 Best Olive Oil
These patties rival pork for tastiness.
CALIFORNIA OLIVE RANCH EXTRA VIRG
Per patty: 80 calories, 9 g protein, 1 g carbs, 4.5 g fat
Fruity and affordable enough to use daily. Per Tbsp: 120 calories, 14 g fat
Back to Contents
32 MENSHEALTH.COM | Best Advice (Ever!)
Best Adv
118 Best Hot Sauce HUY FONG FOODS, INC. CHILI GARLIC SAUCE
Meet sriracha’s lesser-known brother: bolder, funkier, and good and garlicky. 0 calories
119 Best Salt MALDON SEA SALT FLAKES
Finish any dish the way chefs do—with a sprinkle of these delicate, salty flakes. 0 calories
120 Best Balsamic NEWMAN’S OWN ORGANICS ORGANIC BALSAMIC VINEGAR OF MODENA
Slightly sweet with the right amount of tang. Per Tbsp: 20 calories, 5 g carbs
121 Best All-Purpose Spice MCCORMICK GOURMET COLLECTION SMOKED PAPRIKA
This Spanish variety tastes robust.
Sign up to vote on this title
0 calories
122 Best Teriyaki Sauce ANNIE CHUN’S TERIYAKI
You're Reading a Preview
Useful
This thick, flavor-loaded sauce nicely coats meats and vegetables. Per Tbsp: 25 calories, 2 g protein, 6 g carbs
Unlock full access with a free trial.
Not useful
Home
Saved
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
119 views
0
Sign In
Upload
RELATED TITLES
0
mens_.pdf Uploaded by Vivekanand Sinha
Books
Audiobooks
Magazines News
Documents
Save
Embed
Share
Print
NSCA Personal Trainer Practice
1
Download
Join
of 37
Build Big Arms
Mens Health Ultimate Training
Search document
118 Best Hot Sauce HUY FONG FOODS, INC. CHILI GARLIC SAUCE
Meet sriracha’s lesser-known brother: bolder, funkier, and good and garlicky. 0 calories
Sheet Music
119 Best Salt MALDON SEA SALT FLAKES
Finish any dish the way chefs do—with a sprinkle of these delicate, salty flakes. 0 calories
120 Best Balsamic NEWMAN’S OWN ORGANICS ORGANIC BALSAMIC VINEGAR OF MODENA
Slightly sweet with the right amount of tang. Per Tbsp: 20 calories, 5 g carbs
121 Best All-Purpose Spice MCCORMICK GOURMET COLLECTION SMOKED PAPRIKA
This Spanish variety tastes robust. 0 calories
122 Best Teriyaki Sauce ANNIE CHUN’S TERIYAKI
You're Reading a Preview
This thick, flavor-loaded sauce nicely coats meats and vegetables. Per Tbsp: 25 calories, 2 g protein, 6 g carbs
Unlock full access with a free trial.
123 Best Canola Oil SPECTRUM ORGANIC CANOLA OIL, REFINED
Neutral flavor and a high smoke point make this oil great for Download stir-frying. Per Tbsp: 120 calories, 14 g fat
124 Best Pepper MCCORMICK GOURMET COLLECTION 100% ORGANIC TELLICHERRY BLACK PEPPERCORNS
Skip the preground stuff.
With Free Trial
Home Plate Heroes
Most men believe that if they find the right recipe, dinner will truth is, with the right foods, you don’t even need a recipe. Stoc these 25 meal makers and you’ll always know what’s for dinner
0 calories
125 Best Soy Sauce KIKKOMAN LESS SODIUM SOY SAUCE
All the savory richness, with about 40% less sodium.
POTENT PRODUCE 1 Frozen Kale
Per Tbsp: 10 calories, 1 g protein, 1 g carbs
WHY These leafy greens don’t turn to mush when f rozen, and they defrost with a quick rinse in a colander. (See #36 in The 125 Best Foods for Men, page 25.) USE IT Add kale to scrambled eggs; stirfry with shrimp and carrots; sauté with sausage, mushrooms, and white wine; or blend into smoothies.
Back to Contents
34 MENSHEALTH.COM | Best Advice (Ever!)
the can and equally delicious whole, mashed, or pureed. (See #52 in The 125 Best Foods for Men, page 27.) USE THEM Drizzle them with olive oil and roast with curry-seasoned cauliflower, or mash them with crisp, chopped bacon for a simple side.
4 Frozen Raspberries WHY These tart but sweet berries are more flavorful (and more affordable) than most out-of-season fruit. (See #35 in The 125 Best Foods for Men, page 25.) USE THEM Simmer the berries with a spoonful of sugar to make a topping for oatmeal, yogurt, or ice cream. Or blend them frozen into shakes.
5 Pickles WHY They’re a sandwich’s best friend, but you can also employ their crunch and sour acidity in a range of meals. (See #49 in The 125 Best Foods for Men, page 27.) USE THEM Stir chopped pickles into mac and cheese
2 Canned To
WHY Bright-tast canned tomatoe months out of th 125 Best Food USE THEM Mak by crushing them pan with a hunk before simmerin
3 Canned C
WHY Chickpeas beans) are firm a Best Adv
8 Coarse Sea Salt
15 Greek Yo
WHY Just a sprinkle of these big, bold salt crystals lends chef-caliber polish and an amazing crunchy texture to any dish. (See #119 in The 125 Best Foods for Men, page 34.) USE IT Sprinkle it over seared steak, roasted chicken, or pasta dishes. And try it on chocolate ice cream.
WHY Tangier tha Greek yogurt is a satile than regula The 125 Best Foo USE IT Mix yogu on juice for a hea combine it with T a taco or chili top
9 Soy Sauce
SUPER STAN
WHY It’s another fermented brew that adds a wallop of earthy umami to a surprising range of dishes. (See #125 in The 125 Best Foods for Men, page 34.) USE IT Add a shot to sautéed mushrooms, caramelized onions, steak marinade, or your next batch of chili.
10 Cheese
16
Sign up to vote on this title
WHY A wedge of Parmesan stays fresh Useful longer than the pregrated stuff. Tastes Reading a Preview You're better, too. (See #26 in The 125 Best Foods for Men, page 24.) Unlock full access with a free trial. or USE IT Grate it into a vinaigrette
Not useful
WHY table pile tortillas? You hav 125 Best Food THEM For e USE rolled tortillas in salsa and grated until bubbling.
17 Farro
WHY This hearty
Home
Saved
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
0
119 views
Upload
Sign In
RELATED TITLES
0
mens_.pdf Uploaded by Vivekanand Sinha
Books
Audiobooks
Magazines
Save
Embed
Share
Print
Download
News
Documents
Sheet Music
Join
the can and equally delicious whole, mashed, or pureed. (See #52 in The 125 Best Foods for Men, page 27.) USE THEM Drizzle them with olive oil and roast with curry-seasoned cauliflower, or mash them with crisp, chopped bacon for a simple side.
4 Frozen Raspberries WHY These tart but sweet berries are more flavorful (and more affordable) than most out-of-season fruit. (See #35 in The 125 Best Foods for Men, page 25.) USE THEM Simmer the berries with a spoonful of sugar to make a topping for oatmeal, yogurt, or ice cream. Or blend them frozen into shakes.
5 Pickles WHY They’re a sandwich’s best friend, but you can also employ their crunch and sour acidity in a range of meals. (See #49 in The 125 Best Foods for Men, page 27.) USE THEM Stir chopped pickles into mac and cheese before baking, or mix them with mayo, parsley, pepper, and lemon juice for superior tartar sauce.
SULTANS OF SALTY 6 Fish Sauce WHY Made from fermented wild anchovies (no, wait, hear us out), fish sauce adds richness to foods. (See #116 in The 125 Best Foods for Men, page 33.) USE IT Add a dash to shrimp stir-fry, turkey burgers, or Bloody Marys. Or add a dash to Caesar salad dressing to make it pop.
7 Prosciutto WHY Think of this nutty-tasting cured meat as high-class salami. (See #112 in The 125 Best Foods for Men, page 33.) USE IT Layer it on a hoagie; toss a couple of slices into pasta; wrap it around melon, dried dates, or pear wedges for an instant appetizer; or, hell, eat it out of the package.
NSCA Personal Trainer Practice
1
of 37
Mens Health Ultimate Training
Search document
8 Coarse Sea Salt
15 Greek Yo
WHY Just a sprinkle of these big, bold salt crystals lends chef-caliber polish and an amazing crunchy texture to any dish. (See #119 in The 125 Best Foods for Men, page 34.) USE IT Sprinkle it over seared steak, roasted chicken, or pasta dishes. And try it on chocolate ice cream.
WHY Tangier tha Greek yogurt is a satile than regula The 125 Best Foo USE IT Mix yogu on juice for a hea combine it with T a taco or chili top
9 Soy Sauce
SUPER STAN
WHY It’s another fermented brew that adds a wallop of earthy umami to a surprising range of dishes. (See #125 in The 125 Best Foods for Men, page 34.) USE IT Add a shot to sautéed mushrooms, caramelized onions, steak marinade, or your next batch of chili.
16
10 Cheese WHY A wedge of Parmesan stays fresh longer than the pregrated stuff. Tastes Reading a Preview You're better, too. (See #26 in The 125 Best Foods for Men, page 24.) Unlock full access with a free trial. or USE IT Grate it into a vinaigrette mashed potatoes; shave it onto pizza or pasta; or sprinkle it over sautéed squash sweet potatoes, or combine it with sauand broil until golden. téed onions Download With Free Trialand bread crumbs to stuff mushrooms.
FAT FOUNDATIONS
13 Butter
11 Extra Virgin Olive Oil WHY It’s easy to find an affordable bottle of extra virgin, so use the same one for cooking and drizzling. (See #117 in The 125 Best Foods for Men, page 33.) USE IT Mix a glug with sea salt, pepper, and chopped fresh herbs for dipping bread. Add minced garlic to this for a simple sauce for all kinds of dishes.
12 Bacon WHY Any savory meal can benefit from bacon’s smoky richness. (See #105 in The 125 Best Foods for Men, page 32.) USE IT Chop and fry a few strips to stir into sautéed spinach, frittatas, or mashed
WHY Butter’s mild creaminess makes it an ideal seasoning carrier. (See #24 in The 125 Best Foods for Men, page 24.) USE IT Combine ½ cup softened butter with chopped fresh herbs, a clove of minced garlic, and a dash of Tabasco. Store it in the fridge, ready to top eggs, steak, or broiled salmon.
14 Peanut Butter WHY It’s surprisingly useful in a range of Asian-style dishes. (See #65 in The 125 Best Foods for Men, page 28.) USE IT Blend ¼ cup PB with 2 Tbsp water, 1 Tbsp honey, 1 Tbsp soy sauce, 1 tsp rice-wine vinegar, the juice from ½ lime, and crushed red-pepper flakes. Use it as a marinade.
WHY table pile tortillas? You hav 125 Best Food USE THEM For e rolled tortillas in salsa and grated until bubbling.
17 Farro
WHY This hearty chewy and firm, s ahead dishes. (Se Foods for Men USE IT Add it to make a grain sala rooms, kale, and alongside beef st
18 Whole W
WHY The earthy pasta stands up t better than the w in The 125 Best F USE IT Sizzle cho and minced garlic whole wheat past
19 Chicken
WHY Because it b lon, which is a sa in The 125 Best F USE IT Simmer in broth with veg or use broth in st
Back to Contents
36 MENSHEALTH.COM | Best Advice (Ever!)
liquid for braising. It’s great for basting poultry too.
Best Adv
How to Elevate Any Meal
20 Country-Style Bread WHY Well, because sliced, it’s just the greatest thing. (See #7 in The 125 Best Foods for Men, page 23.) USE IT Make an eggy, bourbon-spiked French toast breakfast; crusty, tomato-topped bruschetta; or gooey grilled prosciutto-and-Jarlsbergcheese sandwiches.
The difference between a good meal and a superb one is a strong finish. The following sauces don’t require labor-intensive stocks, fussy emulsions, or copious quantities of calorie-heavy cream. Heck, you don’t even need a pantry stocked with obscure ingredients. Here, five celebrated chefs share the secrets of their favorite simple sauces.
FLAVOR SAVIORS 21 Smoked Paprika WHY Ground from smokedried Spanish peppers, this potent powder delivers a serious dose of earthiness. (See #121 in The 125 Best Foods for Men, page 34.) USE IT Add it to chicken or nuts before roasting; sprinkle on broiled fish, sautéed potatoes, and popcorn; or use it to add depth to chili.
Build Big Arms
1
The Sign up toHerb vote on this title Sauce
Useful Not useful Despite their modest apYou're Reading a Preview Unlock full access with
pearance, fresh herbs can provide a sturdy backbone a free trial. for sauces. Just make sure
Home
Saved
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
0
119 views
Sign In
Upload
RELATED TITLES
0
mens_.pdf Uploaded by Vivekanand Sinha
Books
Audiobooks
Magazines News
Documents
Save
Embed
Share
Print
Download
Sheet Music
Join
NSCA Personal Trainer Practice
1
of 37
liquid for braising. It’s great for basting poultry too.
WHY Well, because sliced, it’s just the greatest thing. (See #7 in The 125 Best Foods for Men, page 23.) USE IT Make an eggy, bourbon-spiked French toast breakfast; crusty, tomato-topped bruschetta; or gooey grilled prosciutto-and-Jarlsbergcheese sandwiches.
21 Smoked Paprika
WHY Sriracha steals all the attention, but this well-balanced sauce blends the bite of garlic with the kick of ground red jalapeños. (See #118 in The 125 Best Foods for Men, page 34.) USE IT Its balanced heat is awesome atop eggs or in a marinade for pork or chicken wings.
23 Dijon Mustard WHY Dijon packs acidity to cut through rich, dense dishes. (See #67 in The 125 Best Foods for Men, page 28.) USE IT Add a spoonful to homemade mac and cheese; toss with carrots and a bit of honey prior to roasting; or spread it on toasted bread as part of a killer corned beef sandwich.
Search document
The difference between a good meal and a superb one is a strong finish. The following sauces don’t require labor-intensive stocks, fussy emulsions, or copious quantities of calorie-heavy cream. Heck, you don’t even need a pantry stocked with obscure ingredients. Here, five celebrated chefs share the secrets of their favorite simple sauces.
FLAVOR SAVIORS
22 Chile-Garlic Sauce
Mens Health Ultimate Training
How to Elevate Any Meal
20 Country-Style Bread
WHY Ground from smokedried Spanish peppers, this potent powder delivers a serious dose of earthiness. (See #121 in The 125 Best Foods for Men, page 34.) USE IT Add it to chicken or nuts before roasting; sprinkle on broiled fish, sautéed potatoes, and popcorn; or use it to add depth to chili.
Build Big Arms
1
The Herb Sauce
Despite their modest apYou're Reading a Preview
pearance, fresh herbs can provide a sturdy backbone Unlock full access with a free trial. for sauces. Just make sure you use enough of them to stand up to hearty red meat and robust fish. April 24 Salsa Bloomfield, chef and owner of the Spotted Pig in New York City, showcases WHY Loaded with heat and fresh flavor, salsa is a ready-to-go sauce. (See #60 in herbs in her chimichurri, an Argentine The 125 Best Foods for Men, page 28.) sauce made with parsley, olive oil, garlic, oregano, and vinegar. Her version USE IT Cook eggs in a simmering pan of salsa; stir a jarful into chicken soup and swaps oregano for fresh mint and adds top with tortilla chips for a simple Mexlemon juice. ican soup; stir-fry shrimp with salsa and CHIMICHURRI serve over rice and beans.
Download With Free Trial
25 BBQ Sauce WHY Spicy, sweet, tangy, smoky—barbecue sauce boasts a range of flavors few condiments can beat. (See #69 in The 125 Best Foods for Men, page 29.) USE IT Spike vinaigrette with it and dress a salad of romaine, Cotija cheese, pico de gallo, beans, and grilled chicken.
Mince 2 medium shallots and 1 garlic clove and toss them together in a large bowl with ⅔ cup extra virgin olive oil. Finely chop 2 cups each flat-leaf parsley and mint. Add the herbs to the olive oil mixture, along with 1 teaspoon seeded and minced habanero chile. Stir, season with sea salt, and let the sauce sit so the flavors meld, a few minutes or up to 2 hours. Before serving, stir in 2 tablespoons freshly squeezed lemon juice. Makes 1 cup
Back to Contents
38 MENSHEALTH.COM | Best Advice (Ever!)
2
The Tart Sauce
Think of premade condiments as sauce starters. This 5-minute fusion from Paul Berglund, head chef at the Bachelor Farmer in Minneapolis, doctors up a duo of mustards with vinegar and dill for a result that’s equally at home on sandwiches, soft pretzels, or gravlax. Apply the concept to other condiments: Puree chipotle chiles into BBQ sauce, add wasabi powder (carefully) to mayo, or mix some curry powder into your ketchup.
MUSTARD D ILL SAUCE In a small bowl, mix �/� cup grainy mustard, �/� cup grapeseed oil, �/� cup Dijon mustard, 1 tablespoon cider vinegar, 1 tablespoon sugar, and �/� cup finely chopped dill. Makes 1�/� cups
The Buttery
juice, 2 tablespoons orange juice, and 1 tablespoon each thinly sliced scallions, chopped mint, and chopped cilantro leaves. Serve this sauce warm. Makes 1 cup
4
The Smokin’ Hot Sauce
What bottled hot sauces lack in freshness they often make up for in vinegar. That’s fine if you want to turn dinner into a pickle, but for a hot sauce that won’t overpower the meal, turn to real produce. This smoky-spicy sauce comes from Tim Byres, executive chef of Smoke in Dallas. Byres leverages the acidity of tomatillos to balance the burn of guajillo chiles. “You can marinate chicken in it or just use it as a dipping sauce,” Byres says.
5
Best Adv
The Big, Bold Sauce
Brands like A.1. and Heinz make bank by developing master sauces loaded with steak-flattering flavors. Sure, you could slather the bottled stuff over your T-bone, but it will always taste, well, from the bottle. So build your own bold stuff, says Chris Hastings, the executive chef and owner of Hot and Hot Fish Club in Birmingham, AL. Use half the batch to baste your protein, he says, and save the other half to spoon over your meal. It’s that good.
Sign up to vote on this title
You're Reading a Preview
Useful
TEJANO RED SAUCE In a dry skillet over medium heat, toast Unlock 8 guajillo chiles until aromatic, 3 to full access with a free trial.
Not useful
DAD’S SPECIA ALL�PURPOSE In a medium sau medium-low hea unsalted butter. A and then stir in �/ sauce, �/� cup lem and peeled garlic chile pepper, 2 te 1 sprig rosemary, Makes 1�/� cups
Home
Saved
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
0
119 views
Sign In
Upload
RELATED TITLES
0
mens_.pdf Uploaded by Vivekanand Sinha
Books
Audiobooks
Magazines
Save
Embed
Share
Print
NSCA Personal Trainer Practice
1
Download
News
Documents
Sheet Music
Join
2
The Tart Sauce
Think of premade condiments as sauce starters. This 5-minute fusion from Paul Berglund, head chef at the Bachelor Farmer in Minneapolis, doctors up a duo of mustards with vinegar and dill for a result that’s equally at home on sandwiches, soft pretzels, or gravlax. Apply the concept to other condiments: Puree chipotle chiles into BBQ sauce, add wasabi powder (carefully) to mayo, or mix some curry powder into your ketchup.
MUSTARD D ILL SAUCE In a small bowl, mix �/� cup grainy mustard, �/� cup grapeseed oil, �/� cup Dijon mustard, 1 tablespoon cider vinegar, 1 tablespoon sugar, and �/� cup finely chopped dill. Makes 1�/� cups
3
The Buttery Sauce
Butter makes a beautiful sauce base because it’s creamy and absorbs the flavors of other ingredients. But here’s a secret: If you cook it to create a browned butter, you’ll unlock roasted, sweet, caramel flavors within the butter itself. This sauce, from Stuart Brioza, chef and co-owner of State Bird Provisions in San Francisco, throws in fresh, Asian-inspired flavors to liven up the taste. Resist the urge to eat it straight off the spoon.
of 37
juice, 2 tablespoons orange juice, and 1 tablespoon each thinly sliced scallions, chopped mint, and chopped cilantro leaves. Serve this sauce warm. Makes 1 cup
4
The Smokin’ Hot Sauce
What bottled hot sauces lack in freshness they often make up for in vinegar. That’s fine if you want to turn dinner into a pickle, but for a hot sauce that won’t overpower the meal, turn to real produce. This smoky-spicy sauce comes from Tim Byres, executive chef of Smoke in Dallas. Byres leverages the acidity of tomatillos to balance the burn of guajillo chiles. “You can marinate chicken in it or just use it as a dipping sauce,” Byres says.
Build Big Arms
Search document
5
The Big, Bold Sauce
Brands like A.1. and Heinz make bank by developing master sauces loaded with steak-flattering flavors. Sure, you could slather the bottled stuff over your T-bone, but it will always taste, well, from the bottle. So build your own bold stuff, says Chris Hastings, the executive chef and owner of Hot and Hot Fish Club in Birmingham, AL. Use half the batch to baste your protein, he says, and save the other half to spoon over your meal. It’s that good.
Beef
●
Whitefish
●
● ●
Shellfish
●
Potatoes Vegetables
Health
whole grains, berries, and fish reduces non-HDL cholesterol.
How to achieve a longer, better life
150
Numbers to Live By U.K. study demonstrated that 6 weeks of treadmill interval training three or four times a week reduced glucose tolerance in men by 14 mg/dl.
10,000
HEMOGLOBIN A1C “This measures how sugar-coated your blood cells Useful are,” says Florence Com-Reading a Preview You're Keep Your ite, MD, a New York City Hormones endocrinologist. If yours Unlock full access withHumming a free trial. isn’t well below 5.7%, try
<5.7
Best Adv
30
TESTOSTERONE Low T won’t just make you fat an say it may boost your risk of ear to 1,000 nanograms/decilite one and 9 to 30 ng/dl of free test Turkey found that men who exe mented with magnesium increa in just 4 weeks. To hit your targe milligrams a day if you’re a man and 420 milligrams if you’re old listed below.
TRIGLYCERIDES Your body turns extra calories into these insidious fats and dumps them into your blood. Too many (150 mg/dl or more) can team up with cholesterol to clog your arteries, which can Food lead to a heart attack or stroke. Scientists in Italy report that a daily dose Wheat Bran of 3 to 4 grams of the Almonds, Dry Roasted omega-3s EPA and DHA Spinach, Cooked Sign up to vote on this title can reduce high triglyceride levels by 35%. Cashews, Dry Roasted
the next night, says Men’s Health sleep medicine advisor W. Christopher Winter, MD. If you sleep great but feel groggy in the �.�., go to bed 15 minutes earlier. Repeat to find your ideal amount.
STEPS PER DAY Hoof it for health. In a University of Oklahoma study, men who logged at least 10,000 steps a
● ●
Mackerel
Back to Contents
FIBER INTAKE Bran and its buddies are known as bowel regulators, but there’s more.
Makes 1�/� cups
●
Salmon
40 MENSHEALTH.COM | Best Advice (Ever!)
14
DAD’S SPECIA ALL�PURPOSE In a medium sau medium-low hea unsalted butter. A and then stir in �/ sauce, �/� cup lem and peeled garlic chile pepper, 2 te 1 sprig rosemary,
You're Reading a Preview
BROWN�BUTTER LIME FISH SAUCE Place 1 stick (�/� cup) unsalted butter into a medium sauté pan and turn the heat to medium. Keep stirring until the butter melts and then turns light brown, about 5 minutes. In a medium bowl, combine the browned butter, 1 tablespoon grated fresh ginger, 1�/� tablespoons fish sauce, 2 tablespoons lime
Stop Sabotaging Yourself
TEJANO RED SAUCE In a dry skillet over medium heat, toast Unlock 8 guajillo chiles until aromatic, 3 to full access with a free trial. 5 minutes. Let them cool, then remove the stems and seeds. Dehusk, rinse, and quarter 1 pound tomatillos. InDownload a large With Free Trial saucepan on medium-high heat, sauté Get Sauced 8 peeled garlic cloves in 2 teaspoons You can pair these sauces with any meal, really (we don’t vegetable oil until golden brown, about but here’s what the chefs say. 2 minutes. Add the tomatillos along with Brown2 cups water and 1�/� teaspoons salt. Mustard Butter Lime Chimichurri Dill Sauce Fish Sauce Red Turn the heat to high and cook until the tomatillos are tender, 3 to 5 minutes. Chicken ● Add the chiles and cook until soft, 5 to Game 10 minutes. Remove from heat and allow to cool. Puree the sauce in a blender or Lamb ● food processor, and then strain it. Makes 2 cups
It doesn’t matter if you flunked algebra and can’t balance your checkbook. Just track these numbers and watch the health benefits multiply.
Mens Health Ultimate Training
Not useful
White Beans, Canned Oatmeal, Instant, Prepared with Water
Home
Saved
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
119 views
0
Sign In
Upload
Join
RELATED TITLES
0
mens_.pdf Uploaded by Vivekanand Sinha
Books
Audiobooks
Magazines
Save
Embed
Share
Print
News
Documents Sheet Music
NSCA Personal Trainer Practice
1
Download
of 37
Health
150
Numbers to Live By
Stop Sabotaging Yourself
14
FIBER INTAKE Bran and its buddies are known as bowel regulators, but there’s more. A study in the American Journal of Clinical Nutrition found that for every 10 grams of fiber men ate daily, their risk of death from major diseases dropped by 10% over 13 years. Add fiber-rich foods like navy beans (19 grams per cup), lentils (16), and artichokes (14) to your diet. Aim for 14 grams of fiber for every 1,000 calories you take in.
7
HOURS OF SLEEP Log fewer than 7 and you invite illness into your life. Studies link sleep deficits with higher risks of obesity and heart disease. If you don’t sleep soundly, go to bed 15 minutes later
U.K. study demonstrated that 6 weeks of treadmill interval training three or four times a week reduced glucose tolerance in men by 14 mg/dl.
10,000
HEMOGLOBIN A1C “This measures how sugar-coated your blood cells are,” says Florence Com-Reading a Preview You're Keep Your ite, MD, a New York City Hormones endocrinologist. If yours Unlock full access withHumming a free trial. isn’t well below 5.7%, try Tai Chi. Researchers in Australia found that people who did Tai Chi three DHEATrial Download With Free times a week for 12 weeks This prohormone is like decreased their hemogloa trainer for your T. “You bin A1c levels significantly. need DHEA to make tesFind a qualified teacher at tosterone,” says Comite, taichichih.org. author of Keep It Up: The Power of Precision MediFight the Artery cine to Conquer Low T and Enemies Revitalize Your Life. If results show your DHEA has fallen, especially below 250, your MD may NON�HDL CHOLESTEROL Subtract HDL (good) prescribesupplements. cholesterol from total Here are the healthy cholesterol for your best ranges per age group. estimate of artery-clog Age DHEA Range ging blood lipids, say Cedars-Sinai Medical Center 20s 280–640 mcg/dl* scientists. To go below 130 30s 120–520 mcg/dl mg/dl, nosh like you’re 40s 95–430 mcg/dl Nordic: A European study found that a diet rich in *micrograms per deciliter
STEPS PER DAY Hoof it for health. In a University of Oklahoma study, men who logged at least 10,000 steps a day slashed their odds of having cardiovascular disease risk factors by 69%. Use a pedometer app like Accupedo (free on iTunes or Google Play). An Australian study found that people who used an app were 20 times as likely to exceed their step target.
Dodge Diabetes
100
GLUCOSE TOLERANCE Sometimes it’s better to be less tolerant. Your fasting glucose tolerance test—a predictor of prediabetes—should yield a score between 60 and 100 milligrams per deciliter (mg/ dl). Improve your number with cardio workouts: A
250
130
<4
BENIGN PROSTATIC HYPERPLASIA �BPH� As you age, your prostate swells, and you may find yourself urinating by nightlight. But this can also be caused by an infection or even prostate or bladder cancer, says Al B. Barqawi, MD, an associate clinical professor of urology at the University of Colorado at Denver. Answer the following questions on a scale of 0 to 3, 0 being “not at all” and 3 being “almost always.” In the last month, how often have you…
0
MOLES There’s no ideal number, but the more moles you have, the higher your melanoma risk, a U.K. study reports. In between your yearly dermatologist skin screenings, snap photos of your moles and log them in an app, like UMSkinCheck, that sorts them from head to toe. “A new mole that keeps growing and comes to look different from the rest should be shown to a doctor,” says Julia A. Newton-Bishop, MD, a professor of dermatology at the Leeds Institute of Cancer and Pathology in the U.K.
order a CT scan of your arteries to check for plaque and blockages.
7.0
30
TESTOSTERONE Low T won’t just make you fat an say it may boost your risk of ear to 1,000 nanograms/decilite one and 9 to 30 ng/dl of free test Turkey found that men who exe mented with magnesium increa in just 4 weeks. To hit your targe milligrams a day if you’re a man and 420 milligrams if you’re old listed below. Food Wheat Bran Almonds, Dry Roasted Spinach, Cooked Cashews, Dry Roasted White Beans, Canned Oatmeal, Instant, Prepared with Water Baked Potato with Skin Black-Eyed Peas, Cooked Pinto Beans, Cooked Banana, Raw
0.4
THYROID�STIMULATING HORM Next to his ’nads, a man’s most i factory is his thyroid. When falls off track, you can have prob to weight gain. Inherited defect disorders are common causes fo hormones. If you’re out of range determine why. Hormone Thyroid-Stimulating Hormone Free Triiodothyronine (T3) Free Thyroxine (T4) * milli-international units per liter **pictograms per milliliter ***nanograms per deciliter
Back to Contents
42 MENSHEALTH.COM | Best Advice (Ever!)
Pay Attention to Spots and Streams
TRIGLYCERIDES Your body turns extra calories into these insidious fats and dumps them into your blood. Too many (150 mg/dl or more) can team up with cholesterol to clog your arteries, which can lead to a heart attack or stroke. Scientists in Italy report that a daily dose of 3 to 4 grams of the omega-3s EPA and DHA can reduce high triglyceride levels by 35%.
the next night, says Men’s Health sleep medicine advisor W. Christopher Winter, MD. If you sleep great but feel groggy in the �.�., go to bed 15 minutes earlier. Repeat to find your ideal amount.
<5.7
Mens Health Ultimate Training
Search document
whole grains, berries, and fish reduces non-HDL cholesterol.
How to achieve a longer, better life
It doesn’t matter if you flunked algebra and can’t balance your checkbook. Just track these numbers and watch the health benefits multiply.
Build Big Arms
Best Adv
vitamins, nutrients that can break down the amino acid. Salmon with spinach has both.
Gauge Your
shuttle run. See the chart below for normal ranges. Age
VO2 Max Score
18–25
Higher than 44
26–35
Higher than 40
Fitness and URIC ACID 36–45 Higher than 37 Fatness Your body produces uric 46–55 Higher than 33 acid as it metabolizes compounds called purines, VO2 MAX found in red meat, shellBODY FAT fish, and alcohol, Comite This shows how well your says. Uric acid overload heart and lungs move See that guy in the mircan cause gout, a painful oxygen throughout your ror? He may be hiding form of arthritis. And men body. In a study in the something. In one study with the highest levels journal Medicine & Science from Korea, 13% of in Sports & Exercise , men had 2.5 times the risk of normal-weight men had coronary heart disease, with the highest VO2 dangerously high levels of researchers in Turkey max scores were half as body fat. “We test athletes, Sign this found. The likely reason: likely as guys up withto thevote on and a lottitle of them don’t Uric acid may contribute lowest levels to die from realize how much body fat Useful Not useful to inflammation and the Reading a heart they’re carrying until we disease within 17 You're Preview disruption of HDL choyears. Have your VO2 show them,” says David lesterol’s artery-clearing max vetted at a university Nieman, DrPH, director of Unlock full access withhuman a freeperformance trial. effects. The safe zone is lab, the human performance
>33
<20
Home
Saved
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
0
119 views
Sign In
Upload
RELATED TITLES
0
mens_.pdf Uploaded by Vivekanand Sinha
Books
Audiobooks
Magazines News
Documents
Save
Embed
Share
Print
Sheet Music
Pay Attention to Spots and Streams BENIGN PROSTATIC HYPERPLASIA �BPH� As you age, your prostate swells, and you may find yourself urinating by nightlight. But this can also be caused by an infection or even prostate or bladder cancer, says Al B. Barqawi, MD, an associate clinical professor of urology at the University of Colorado at Denver. Answer the following questions on a scale of 0 to 3, 0 being “not at all” and 3 being “almost always.” In the last month, how often have you… …had a sensation of not emptying your bladder completely after you finish urinating?
1
2
3
…found it difficult to postpone urination?
0
1
2
3
…needed to wake up to urinate between bedtime and the time you got up in the morning?
0
1
2
3
…had a weak urine stream?
0
1
2
NSCA Personal Trainer Practice
0
<4
0
1
Download
Join
3
Now add up your score: It should be lower than 4. If it’s higher—or if your score changes—see your doctor.
MOLES There’s no ideal number, but the more moles you have, the higher your melanoma risk, a U.K. study reports. In between your yearly dermatologist skin screenings, snap photos of your moles and log them in an app, like UMSkinCheck, that sorts them from head to toe. “A new mole that keeps growing and comes to look different from the rest should be shown to a doctor,” says Julia A. Newton-Bishop, MD, a professor of dermatology at the Leeds Institute of Cancer and Pathology in the U.K.
Tamp Down Inflammation
<1 mg/L
HIGH�SENSITIVITY C�REACTIVE PROTEIN �HS�CRP� Watch your hs-CRP and you may not need CPR. Your liver produces C-reactive protein in response to inflammation, which means that high levels are the proverbial smoke where there’s fire—possibly in your arteries. Your goal: high-sensitivity CRP less than 1 milligram per liter. “When someone scores between 1 and 5, it usually indicates inflammation in their coronaries,” says Comite. In that case, your doctor may
of 37
order a CT scan of your arteries to check for plaque and blockages.
7.0
Run a Memory Upgrade Forty minutes of aerobic training three times a week for a year can increase the size of an older adult’s hippocampus by 2%, which may lead to improvements in memory, according to research by Arthur F. Kramer, PhD, a psychology professor at
the University of Illinois at Urbana-Champaign. “It appears that the type of activity is interchangeable, but we’re still trying to figure out the exact criteria for frequency.” In his study, the participants walked, but we suggest moderate-intensity cycling, running, rowing, or swimming.
Bench-Press for Brainpower Strength-training for 60 minutes, three times a week, for 6 months can help improve short- and long-term memory performance and attention as you age, according to a Brazilian study published
Mens Health Ultimate Training
Search document
vitamins, nutrients that can break down the amino acid. Salmon with spinach has both.
Gauge Your
Fitness and URIC ACID Fatness Your body produces uric acid as it metabolizes compounds called purines, VO2 MAX found in red meat, shellfish, and alcohol, Comite This shows how well your says. Uric acid overload heart and lungs move can cause gout, a painful oxygen throughout your form of arthritis. And men body. In a study in the with the highest levels journal Medicine & Science in Sports & Exercise , men had 2.5 times the risk of coronary heart disease, with the highest VO2 researchers in Turkey max scores were half as found. The likely reason: likely as guys with the Uric acid may contribute lowest levels to die from to inflammation and the Reading a heart disease within 17 You're Preview disruption of HDL choyears. Have your VO2 lesterol’s artery-clearing max vetted at a university Unlock full access withhuman a freeperformance trial. effects. The safe zone is lab, from 3.7 to 7.0 mg/dl. If says Jay Penry, PhD, an you test high, reduce your exercise and sport science red meat intake. instructor at Oregon State Download With Free Trial University. Or try the Beep Test app (iTunes), which estimates your VO2 max HOMOCYSTEINE based on your time doing a Your body is a temple, not the homocysteine chapel. This amino acid can build up in your blood from too much coffee or not enough B vitamins. High levels Thanks to advances in may spur damage to blood scanningtechnology, vessels in your heart—and doctors now have unpreceyes, report Australian edented insights into how researchers. Excess homoa man’s brain works. “It’s cysteine was linked to a scary, but we can actually higher risk of age-related see how cramming for an macular degeneration. exam, hitting the weights, You want 13 micromoles/ or partying in Vegas can liter of homocysteine or expand or destroy your less. Lower yours by eating mental circuitry,” says P. more folate and B12 Murali Doraiswamy, MD,
>33
13
shuttle run. See the chart below for normal ranges. Age
VO2 Max Score
18–25
Higher than 44
26–35
Higher than 40
36–45
Higher than 37
46–55
Higher than 33
<20
BODY FAT See that guy in the mirror? He may be hiding something. In one study from Korea, 13% of normal-weight men had dangerously high levels of body fat. “We test athletes, and a lot of them don’t realize how much body fat they’re carrying until we show them,” says David Nieman, DrPH, director of the human performance lab at Appalachian State University. He recommends that men climb into the Bod Pod, a highly accurate testing device that uses air displacement to measure body fat. Find
Power Up Your Brain
Back to Contents
44 MENSHEALTH.COM | Best Advice (Ever!)
“It also revs your heart to pump more blood to your brain, which brings glucose and oxygen to help your neurons work optimally.” A variety of research shows that exercise may also improve memory, delay neural aging, and fight depression.
Build Big Arms
in Medicine & Science in Sports & Exercise. The need to focus on technique when doing different lifts provides a cognitive challenge you may not get while doing a repetitive exercise like running, says Gary Small, MD, director of the UCLA longevity center and coauthor of The Alzheimer’s Prevention Program. According to a report in the Journal of Aging and Physical Activity, when older adults strength-trained using increasing resistance 3 days a week for 6 months, their performance on working-memory tests jumped 14%.
Redline
a neuroscientist with the Duke Institute for Brain Sciences. “Throughout your life, your neural networks are constantly rewiring themselves in response to your diet, exercise, work, and social habits.” By tapping into this ability of your brain to change its own structure and function, you Best Adv
DIET Your brain guzzles fuel, and to keep it from misfiring, you need to eat the same foods that keep your heart healthy. These include lean protein, good fats, whole grains, and plenty of antioxidant-rich and inflammation-fighting vegetables and fruits. What follows is the perfect day of eating for your brain.
Brain Foods
65% cocoa) is rich in fla vanols, antioxidants that may improve cognitive function, and it contains a little caffeine, which may help concentration.
DINNER Vegetable curry stir-fry with brown rice Toss eggplant, onions, broccoli, and yellow and red peppers into a wok to unlock the maximum variety of antioxidants. Sprinkle on turmeric for anti-inflammatory protection.
BREAKFAST Eggs and steel-cut oats Eggs contain choline, an Sign up to vote onEVENING this title essential nutrient that SNACK helps brain function; Handful of cherries and Useful Not useful plain Greek yogurt oats are high in You're Reading a steel-cut Preview fiber, which helps regulate Cherries are a good blood sugar. source of melatonin, a full access with a free trial. ItUnlock to sleep-regulating hor-
Home
Saved
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
119 views
0
Upload
Sign In
Join
RELATED TITLES
0
mens_.pdf Uploaded by Vivekanand Sinha
Books
Audiobooks
Magazines
Save
Embed
Share
Print
News
Documents Sheet Music
“It also revs your heart to pump more blood to your brain, which brings glucose and oxygen to help your neurons work optimally.” A variety of research shows that exercise may also improve memory, delay neural aging, and fight depression.
Run a Memory Upgrade Forty minutes of aerobic training three times a week for a year can increase the size of an older adult’s hippocampus by 2%, which may lead to improvements in memory, according to research by Arthur F. Kramer, PhD, a psychology professor at
NSCA Personal Trainer Practice
1
Download
the University of Illinois at Urbana-Champaign. “It appears that the type of activity is interchangeable, but we’re still trying to figure out the exact criteria for frequency.” In his study, the participants walked, but we suggest moderate-intensity cycling, running, rowing, or swimming.
Bench-Press for Brainpower Strength-training for 60 minutes, three times a week, for 6 months can help improve short- and long-term memory performance and attention as you age, according to a Brazilian study published
of 37
in Medicine & Science in Sports & Exercise. The need to focus on technique when doing different lifts provides a cognitive challenge you may not get while doing a repetitive exercise like running, says Gary Small, MD, director of the UCLA longevity center and coauthor of The Alzheimer’s Prevention Program. According to a report in the Journal of Aging and Physical Activity, when older adults strength-trained using increasing resistance 3 days a week for 6 months, their performance on working-memory tests jumped 14%.
You're Reading
Build Big Arms
Search document
DIET Your brain guzzles fuel, and to keep it from misfiring, you need to eat the same foods that keep your heart healthy. These include lean protein, good fats, whole grains, and plenty of antioxidant-rich and inflammation-fighting vegetables and fruits. What follows is the perfect day of eating for your brain.
Brain Foods BREAKFAST Eggs and steel-cut oats Eggs contain choline, an essential nutrient that helps brain function; oats are high in a steel-cut Preview fiber, which helps regulate blood sugar.
full access with a free trial. Redline ItUnlock to Renew Neurons MORNING SNACK Doing high-intensity inter vals or resistance training— heart rate at 80 to 85% of its max—spikes your levels of brain-healthy hormones. In fact, a study in Medicine & Science in Sports & Exercise found that levels of brain-derivedneurotrophic factor (BDNF), a protein that’s like Miracle-Gro for your brain, increased 13% after 30 minutes of highintensity exercise but showed no significant increase after low-intensity exercise. Aim for two 30-minute sessions a week. Team sports that demand interval-likeintensity—say, hoops or soccer—add a social aspect and are even better for your brain.
Handful of blueberries and 8 almonds Blueberries are high in epicatechin, which has been shown to promote blood flow, improve mood, and hone focus. The almonds provide protein and fiber.
Download With Free Trial
46 MENSHEALTH.COM | Best Advice (Ever!)
Sneaky Cancer Culprits Health threats can come in many disguises. We pull the masks off six that are hiding in plain sight.
FRENCH FRIES, CHIPS, BREAD
“Opt for lower temperatures and shorter cooking times,” says Fennell. “If you do fry, don’t make foods very brown.” And give your spuds a bath: Soaking potatoes for
Mens Health Ultimate Training
LUNCH 6 oz wild Alaskan salmon with 3-bean salad Salmon is laden with omega-3 fatty acids, which appear to promote brain health. Beans are loaded with the fiber you need to keep your blood sugar off the roller coaster. AFTERNOON SNACK 2 oz dark chocolate Dark chocolate (at least
65% cocoa) is rich in fla vanols, antioxidants that may improve cognitive function, and it contains a little caffeine, which may help concentration.
DINNER Vegetable curry stir-fry with brown rice Toss eggplant, onions, broccoli, and yellow and red peppers into a wok to unlock the maximum variety of antioxidants. Sprinkle on turmeric for anti-inflammatory protection. EVENING SNACK Handful of cherries and plain Greek yogurt Cherries are a good source of melatonin, a sleep-regulating hormone. Greek yogurt is packed with protein and tryptophan, an amino acid that relaxes your nervous system.
Beverages Water Sipping water every 15 minutes throughout the day may deter feelings of fatigue caused by dehydration. Coffee Caffeine may protect memory and improve focus. Limit yourself to a single cup 30 minutes before you need to be at your peak. The effect can last up to 6 hours, but studies show that higher dosages of caffeine (4 to 5 cups of
Back to Contents
Best Adv
Shield your cells that formaldehyde causes nasal and respiratory Stay away from styrene in cancers in humans,” says all forms, including coffee Lunder. “Any form raises cups and their lids. “Avoid your risk, and multiple heating food in Styrofoam sources add up.” or polystyrene containers, Shield your cells especially fatty foods, Minimize fabric-to-skin which can leach styrene,” contact by reverting to says David Andrews, PhD, shirts that require an iron of the Environmental and elbow grease. But if Working Group. How can you’re hooked on wrinyou tell if a plastic conkle-free fabrics, at least tainer contains polystythrow shirts in the wash rene? Look for a “6” on the before you wear them bottom. for the first time. One cycle can cut f ormaldehyde emissions by 60%, labels because it’s an imaccording to the California Arsenic Sign upProtection to vote on this title purity, not an ingredient, Environmental says Sonya Lunder, MPH, Agency. Useful Not useful of the Environmental Arsenic was once in the Working Group. arsenal of every selfShield your cells respecting medieval assasUnlock full access with a free trial. Go with a greener cleaner, sin. Today, it’s probably in
BROWN RICE
You're Reading a Preview STYROFOAM CUPS, CONTAINERS
Home
Saved
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
119 views
0
Upload
Sign In
Join
RELATED TITLES
0
mens_.pdf Uploaded by Vivekanand Sinha
Books
Audiobooks
Magazines
Save
Embed
Share
Print
News
Documents
Sheet Music
NSCA Personal Trainer Practice
1
Download
of 37
FRENCH FRIES, CHIPS, BREAD Acrylamide Acrylamide, a form of a chemical used to treat wastewater, lurks in French fries, chips, bread, and even doughnuts. “When some carb-rich foods are cooked at high temperatures, the amino acid asparagine reacts with sugars in the foods, forming acrylamide,” says Timothy Fennell, PhD, toxicology director at RTI International. Your body’s chemical reactions to acrylamide can lead to DNA mutations that may raise your cancer risk. Shield your cells Strategize in the kitchen.
“Opt for lower temperatures and shorter cooking times,” says Fennell. “If you do fry, don’t make foods very brown.” And give your spuds a bath: Soaking potatoes for 2 hours before cooking cuts acrylamide buildup by up to half, say U.K. scientists.
LAUNDRY DETERGENT 1,4-dioxane
Your detergent removes stains—and may leave behind a toxic chemical. In 2011, an environmental group discovered 1,4-dioxane lurking in laundry detergent. The chemical isn’t a proven cancer causer in humans, but it has triggered liver and nasal tumors in rats. Worse, you won’t find 1,4-dioxane on
labels because it’s an impurity, not an ingredient, says Sonya Lunder, MPH, of the Environmental Working Group. Shield your cells Unlock full access with a free trial. Go with a greener cleaner, like Clorox Green Works Styrene laundry detergent. Or learn to read between the label lines: Polyethylene, polyethylene glycol, PEG, Michael Bloomberg, forpolyoxyethylene, or words mer mayor of New York, containing “oxynol” or wanted to ban Styro“eth” are signs dioxane foam from the Big Apple may be inside. because of what it isn’t: biodegradable. Ban it from your body because of what it’s made from: styrene, which may generate a chemical that can damage Formaldehyde your DNA. It’s “reasonably anticipated” to be a human carcinogen, a National Toxicology Program Formaldehyde keeps corpses looking their best; report notes. it also keeps wrinkle-free shirts spiffy. And while dead men have no cause for concern, the living might. “There’s evidence
You're Reading a Preview STYROFOAM CUPS, CONTAINERS Download With Free Trial
WRINKLE�FREE DRESS SHIRTS
48 MENSHEALTH.COM | Best Advice (Ever!)
Back to Contents
Career
spend an afternoon a week on for, say, 3 months,” says Casnocha. “Then reevaluate it with him or her later.” After all, this is how Gmail was born.
Find Your Calling
Live in Permanent Beta
How to find a job you’ll love
Former lost soul Mike Marriner toured the country talking to successful people. Then he cofounded Roadtrip Nation. Here’s how to plot your own course.
says. Identify them. If your interest is baseball, you could be an agent, front-office manager, umpire, sportswriter, announcer, stat guy, or even merchandiser.
1/ Block the Noise
4/ Fail Forward
Well-intentioned advice from other people may drown out your thoughts. Escape their rut and discover your own path, says Marriner. “You do this by
Not one person Roadtrip Nation interviewed was failure free, including movie director Craig Brewer ( Hustle & Flow ). He suggested starting the
master plan from Ben Casnocha, coauthor of The Start-Up of You.
Mens Health Ultimate Training
Search document
that formaldehyde causes nasal and respiratory cancers in humans,” says Lunder. “Any form raises your risk, and multiple sources add up.” Shield your cells Minimize fabric-to-skin contact by reverting to shirts that require an iron and elbow grease. But if you’re hooked on wrinkle-free fabrics, at least throw shirts in the wash before you wear them for the first time. One cycle can cut f ormaldehyde emissions by 60%, according to the California Environmental Protection Agency.
Sneaky Cancer Culprits Health threats can come in many disguises. We pull the masks off six that are hiding in plain sight.
Build Big Arms
Regardless of whether or not a project flies or fails, pitch and pitch again. The most successful entrepreneurs think of themselves as “intrapreneurs,” Casnocha says. “So stay agile, adapt, and reinvent your job every day,” he says.
Shield your cells Stay away from styrene in all forms, including coffee cups and their lids. “Avoid heating food in Styrofoam or polystyrene containers, especially fatty foods, which can leach styrene,” says David Andrews, PhD, of the Environmental Working Group. How can you tell if a plastic container contains polystyrene? Look for a “6” on the bottom.
BROWN RICE Arsenic Arsenic was once in the arsenal of every selfrespecting medieval assassin. Today, it’s probably in your pantry. A Consumer Reports study found that some brands of brown rice contain more of this toxic metal than white does. Arsenic may disable your body’s DNA repair system, so when cells are damaged, the DNA can’t bounce back, making it vulnerable to cancer-causing mutations, says Michael Hansen, PhD, a Consumers Union senior scientist. Shield your cells Rinse rice before cooking (the water should run clear). And buy a bigger pot: Use at least a 6-to-
Best Adv
Fast Break
Hit the gym during your lunch hour. Workers who exercised 2�⁄₂ hours during the week accomplished more than deskbound employees, a Swedish study found.
ule regular lunches with old coworkers, bosses, and Build Your mentors, says consultant Network George Bradt, who writes Intelligence The New Leader’s Playbook Your power is amplified blog at Forbes. “The meet when others help you. Beings should be mutually Sign up to vote onbeneficial, this title fore pitching to your boss, so mention consult people you know trends and transitions in Useful Not useful your field,” he says. Don’t who have expertise in say you’re looking to jump the area. Listen and then amend the proposal. “Find ship—that makes you Unlock full access with Leverage a free trial. allies in the organization your contacts, look desperate. Find ways
FINE�TUNE OFFICE You're Reading a YOUR Preview RELATIONSHIPS
Home
Saved
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
119 views
0
Sign In
Upload
RELATED TITLES
0
mens_.pdf Uploaded by Vivekanand Sinha
Books
Audiobooks
Magazines News
Documents
Save
Embed
Share
Print
Sheet Music
NSCA Personal Trainer Practice
1
Download
Join
of 37
Build Big Arms
Search document
Career
spend an afternoon a week on for, say, 3 months,” says Casnocha. “Then reevaluate it with him or her later.” After all, this is how Gmail was born.
Find Your Calling
Live in Permanent Beta
How to find a job you’ll love
Former lost soul Mike Marriner toured the country talking to successful people. Then he cofounded Roadtrip Nation. Here’s how to plot your own course.
says. Identify them. If your interest is baseball, you could be an agent, front-office manager, umpire, sportswriter, announcer, stat guy, or even merchandiser.
1/ Block the Noise
4/ Fail Forward
Well-intentioned advice from other people may drown out your thoughts. Escape their rut and discover your own path, says Marriner. “You do this by hitting the road. It could be for 4 weeks or 4 days.” The goal is to gain perspective and hear your voice.
Not one person Roadtrip Nation interviewed was failure free, including movie director Craig Brewer ( Hustle & Flow ). He suggested starting the failure process pronto. “He said failure helps you learn and moves you forward,” says Marriner.
2/ Define Your Interests Find talents, whether they’re relevant to your current job or not, that come naturally and bring you joy. Sub Pop Records cofounder Jonathan Poneman told Marriner that it wasn’t until he went back to discovering bands that he helped save the label from shutting down.
3/ Think Broadly “There are an infinite number of jobs within every field in proximity to your passion,” Marriner
master plan from Ben Casnocha, coauthor of The Start-Up of You.
Build Your Network Intelligence
Regardless of whether or not a project flies or fails, pitch and pitch again. The most successful entrepreneurs think of themselves as “intrapreneurs,” Casnocha says. “So stay agile, adapt, and reinvent your job every day,” he says.
Your power is amplified when others help you. Before pitching to your boss, consult people you know who have expertise in the area. Listen and then amend the proposal. “Find Unlock full access with Leverage a free trial. allies in the organization your contacts, who can support you and please your boss, and mayeven become part of your be even learn to like your team,” says Casnocha. coworkers!
FINE�TUNE You're Reading a YOUR Preview OFFICE RELATIONSHIPS Download With Free Trial
5/ Hold the Line
Go Beyond Casual Explanation
Hone Your Connections
Howard Schultz told Marriner that when he was shopping the idea for Starbucks, more than 200 investors turned him down. “He said the difference between winning and losing is this gray line of will, passion, and selfbelief.” Develop values and act on them.
When you step into the boss’s office, you’ll be nervous, so enter with something—abusiness plan, a PowerPoint presentation, a prototype— anything that can clarify the idea and underline your thoughtfulness about it. If you’re turned down, ask why and then tweak.
It’ll keep you competitive in the job market. Sched-
MAKE YOUR PITCH PERFECT
Start It on the Side
Got an idea for a game-changing project at work? Use this four-step
Your boss is less likely to green-light an idea that red-lights your usual work. “Frame the project as an ‘experiment’ that you’ll
OWN UP TO A MISTAKE
Fast Break
Hit the gym during your lunch hour. Workers who exercised 2�⁄₂ hours during the week accomplished more than deskbound employees, a Swedish study found.
ule regular lunches with old coworkers, bosses, and mentors, says consultant George Bradt, who writes The New Leader’s Playbook blog at Forbes. “The meetings should be mutually beneficial, so mention trends and transitions in your field,” he says. Don’t say you’re looking to jump ship—that makes you look desperate. Find ways to help; it’ll come back around.
Ditch the Training Wheels It’s okay to learn from your boss during your initial weeks on the job;
Overcome Tough Tim at the Office SHOW STAGE FRIGHT THE DOOR You walk up to the podium and freeze. You’re in no real danger, yet you’re terrified. The reason has little to do with anxieties about
Back to Contents
50 MENSHEALTH.COM | Best Advice (Ever!)
Mens Health Ultimate Training
being a lousy speaker and everything to do with whether people like you. Social acceptance was once a matter of life and death. “Our ancestors needed a social hierarchy to survive,” says Brown Best Adv
the relationships we have with our parents,” says Will Meyerhofer, MSW, a psychotherapist who works mainly with lawyers. Don’t go in looking
for approval or appreciation. Rely instead on cold, economic logic. “Remind the boss of what you’ve done for the company, and ask for something in
You screwed up. For now, nobody knows but you. Should you fess up and take your licks or keep quiet and suffer in agony? What you’re feeling is dread, an anticipatory emotion. “It’s awful,” says Art Markman, PhD, The corporate ladder can or her projects or presentaa professor of psycholbe shaky. See if you have tions. Or scan the exec’s soogy at the University of what it takes to climb it. cial media feeds for shared Texas. “You’re miserable interests and drop them Show all the time, and it only into conversation: “ You’re Dependability gets worse.” The thing a Packers fan? They’re of it is, the moment you Earn more responsibility killing me this season.” come clean, you trade in by proving you can handle vote onKnow this title your dread for “outcome what’s Sign alreadyup on to your Your Faults emotions” like shame and plate. Do the job well and You can’t improve if you Useful Not useful remorse. These are pretty meet the deadline. don’t know your shortawful, too—but they fade. START WITH A BETTER comings. Moving up TO�DO LIST List all your That’s why Markman recmeans surrounding yourUnlock full access withprojects a free trial. ommends the Band-Aid and note two deself with people whose
Will You Ever Be the
lem is, as you imagine how others perceive you, you become conscious of your own distress—and panic even more. How to maintain your mojo? For one thing, never wing it. Have a plan.
fessional life is initiating an unpleasant conversation with a colleague, whether that means admonishing a subordinate, pushing back against a peer, or standing up to a domineering boss. And
You're Reading a Preview
Home
Saved
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
119 views
0
Sign In
Upload
Join
RELATED TITLES
0
mens_.pdf Uploaded by Vivekanand Sinha
Books
Audiobooks
Magazines
Save
Embed
Share
Print
News
Documents
Sheet Music
NSCA Personal Trainer Practice
1
Download
of 37
OWN UP TO A MISTAKE
Build Big Arms
Mens Health Ultimate Training
Search document
the relationships we have with our parents,” says Will Meyerhofer, MSW, a psychotherapist who works mainly with lawyers. Don’t go in looking
You screwed up. For now, nobody knows but you. Should you fess up and take your licks or keep quiet and suffer in agony? What you’re feeling is dread, an anticipatory emotion. “It’s awful,” says Art Markman, PhD, The corporate ladder can a professor of psycholbe shaky. See if you have ogy at the University of what it takes to climb it. Texas. “You’re miserable Show all the time, and it only Dependability gets worse.” The thing of it is, the moment you Earn more responsibility come clean, you trade in by proving you can handle your dread for “outcome what’s already on your emotions” like shame and plate. Do the job well and remorse. These are pretty meet the deadline. awful, too—but they fade. START WITH A BETTER TO�DO LIST List all your That’s why Markman recUnlock full access withprojects a free trial. ommends the Band-Aid and note two deapproach. Imagine how tails for each: the deadline much better you’ll feel and the next concrete acwhen you stop hesitating tion (“Send e-mail to Bob and just rip that sucker in marketing”). As you off. Research by Harvard check off one action, add psychologist Daniel Gilthe next. Then, every Fribert, PhD, shows that no day, do a major review of matter how bad the blow your calendar, noting your is, we tend to recover our top priorities and making equilibrium in due time. sure you’re not neglecting “Almost nothing turns out anything important. to be as bad as you feared,” Let the Boss Get says Markman. “We make to Know You mistakes—and 3 weeks later we’re more or less Hirers prefer candidates just as happy as we were to they relate to, say rebegin with.” searchers at Northwestern University. When a position opens, you want to be the first one they think of. Feeling squeamish? Here’s START WITH SM ALL why: “Many of us tend to TALK When you catch the base our relationships VP in the elevator or break with authority figures on room, ask about one of his
for approval or appreciation. Rely instead on cold, economic logic. “Remind the boss of what you’ve done for the company, and ask for something in
Will You Ever Be the
lem is, as you imagine how others perceive you, you become conscious of your own distress—and panic even more. How to maintain your mojo? For one thing, never wing it. Have a plan. Confidence is powerful armor against fear, says Linda Hamilton, PhD, a psychologist who specializes in stage fright. Then refocus from your topic to a secondary gain. “Go in with one or two goals that mean something to you,” she says. “Maybe it’s that you want to give something to the audience, or maybe you just want to en joy yourself and have fun.” This, she says, will bolster your bravery.
HANDLE AN OFFICE FACE�OFF CONFIDENTLY For many men, the most harrowing aspect of pro-
fessional life is initiating an unpleasant conversation with a colleague, whether that means admonishing a subordinate, pushing back against a peer, or standing up to a domineering boss. And trust us, you don’t want to be the office milquetoast: One study has found that employees who can’t stand their ground are significantly more likely to wind up unemployed. So force yourself into the scrum. “If something intimidates you, dive into it,” says Christine Flouton, a consultant and executive coach with Insigniam Performance. Develop a strategy that benefits both you and the other person. “Ask yourself why you’re communicating this and what you really want the person to do,” says Flouton. “Having that person’s interests at heart will defuse your anxiety.”
You're Reading a Preview
Download With Free Trial
ASK FOR A RAISE
52 MENSHEALTH.COM | Best Advice (Ever!)
Back to Contents
Wealth
Supercharge Your Career . Then they move on by putting their heads down and working hard to prove themselves again.
Money Mantras of the Filthy Rich
5 “Smart Is as Smart Does.”
How to gain the financial edge
The road to riches is littered with pithy advice and glib maxims about wealth and success. Most of them are patently obvious—Ben Franklin’s “A penny saved is a penny earned” will take you only so far, after all. But others can propel you forward—if you act on them. “We usually assume that skills, motivation,
University. “People who take responsibility for their lives will examine what they did wrong and try to improve, rather than blame others,” he says.
2 “I Can Do Anything I Set My Mind To.” People who believe their actions have an impact on the world are more likely
3 “I Got This.” Research on successful entrepreneurs reveals that they’re a tad overconfident, says John Nofsinger, PhD, a professor of finance at Washington State University. People gravitate to men who hold strong con victions, he says. They have the cojones to take risks and reboot after failure.
or her projects or presentations. Or scan the exec’s social media feeds for shared interests and drop them into conversation: “ You’re a Packers fan? They’re killing me this season.”
Know Your Faults You can’t improve if you don’t know your shortcomings. Moving up means surrounding yourself with people whose strengths offset your weaknesses. REVIEW YOUR PERFOR� MANCE Ask your boss (or a trusted colleague) to ID your three biggest strengths and weaknesses and to suggest ways to improve. After 6 months, do a follow-up to check your progress.
Map Out the Details Being strategic about how you spend your time and energy will prepare you to manage high-stakes resources—likemultiple employees and a budget— down the line. START WITH ME ANING� FUL GOALS Ask your boss about the department’s Best Adv
About 40% of us have a fixed perspective. People who see themselves as stupid, for example, won’t even try to succeed. Try adopting a growth mentality; you’ll work harder, be more open to learning, and obsess less about your self-image.
with money that seems unearned (such as an inheritance or a tax refund), according to Morningstar. com. But that money is the same as any other. So don’t bet your entire windfall on your cousin’s startup. Spend those dollars wisely, as you would any other cash.
9 “Everyone Has Something to Teach Me.”
Career success often requires understanding people who have vastly differentperspectives, Sign up to vote onwhether this title they’re clients 6 “I Regret or that weird new guy on Nothing.” Useful Not useful Economists call it the your team, says Alan Gresunk-cost fallacy: We german, PhD, author of The Necessity of Strangers. think the resources we’ve Unlock full access withput a free trial. into something should “There’s no one on earth
You're Reading a Preview
Home
Saved
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
119 views
0
Sign In
Upload
RELATED TITLES
0
mens_.pdf Uploaded by Vivekanand Sinha
Books
Audiobooks
Magazines
Save
Embed
Share
Print
News
Documents
Sheet Music
NSCA Personal Trainer Practice
1
Download
Join
of 37
Build Big Arms
Search document
Wealth
Supercharge Your Career . Then they move on by putting their heads down and working hard to prove themselves again.
Money Mantras of the Filthy Rich
5 “Smart Is as Smart Does.”
How to gain the financial edge
The road to riches is littered with pithy advice and glib maxims about wealth and success. Most of them are patently obvious—Ben Franklin’s “A penny saved is a penny earned” will take you only so far, after all. But others can propel you forward—if you act on them. “We usually assume that skills, motivation, and drive are the most important determinants of success,” says Carol Dweck, PhD, a psychologist at Stanford University who studies workplace dynamics. “Now we know that belief and mindset are often at the heart of that drive. The way we interpret events is tremendously influential.” To find the attitude adjustments that will take you farthest, read on.
University. “People who take responsibility for their lives will examine what they did wrong and try to improve, rather than blame others,” he says.
2 “I Can Do Anything I Set My Mind To.” People who believe their actions have an impact on the world are more likely to work hard to change their circumstances, Klontz says. “Nothing makes someone with a victim mindset more angry than hearing that this attitude determines wealth,” he says. Don’t be a victim!
3 “I Got This.” Research on successful entrepreneurs reveals that they’re a tad overconfident, says John Nofsinger, PhD, a professor of finance at Washington State University. People gravitate to men who hold strong con victions, he says. They have the cojones to take risks and reboot after failure.
Download With Free Trial
about Money.”
This is another key attitude that correlates with wealth. A healthy degree of anxiety around the availability of money motivates guys to strive for it and protect their earnings. People who show vigilance about their money are also less likely to overspend or gamble.
8 “Money Is Money.” Men take too many risks
Money is an important tool for reaching many of life’s goals, but it won’t buy power, security, self-respect, or freedom, says Olivia Mellan, PhD, a financial psychotherapist. “I call these ‘money myths,’” she says. “Don’t buy into them or you’ll end up making rash, emotional decisions.”
16 “It’s More Important to Be Interested Than Interesting.” Your firm wants innovators, but you won’t be one if you fall back on existing methods, says Andrew Boynton, PhD, of Boston College. Start working to understand success in other industries. “Inno vation is about adapting ideas so they apply to your problem or opportunity,” he says.
17 “Stress Can Be My Friend.” Career problems can provoke our fear of being
with money that seems unearned (such as an inheritance or a tax refund), according to Morningstar. com. But that money is the same as any other. So don’t bet your entire windfall on your cousin’s startup. Spend those dollars wisely, as you would any other cash.
9 “Everyone Has Something to Teach Me.” Career success often requires understanding people who have vastly differentperspectives, whether they’re clients or that weird new guy on your team, says Alan Gregerman, PhD, author of The Necessity of Strangers. “There’s no one on earth who doesn’t know something valuable,” he says.
10 “To Understand Is to Progress.” Most companies are split into silos with vast gaps of understanding in between. To move up, work to bridge those gaps, Gregerman says. Don’t just complain about marketing or accounting; try to understand those divisions by sitting in on their meetings and showing real interest.
11 “What Doesn’t Kill Me…” Modern society has made us less and less tolerant of discomfort, says Marc Schoen, PhD, the author
Back to Contents
54 MENSHEALTH.COM | Best Advice (Ever!)
15 “Money Has Limits.”
6 “I Regret Nothing.”
sunk-cost fallacy: We think the resources we’ve Unlock full access withput a free trial. into something should 4 “It’s a Stumble, help determine whether Not a Fall.” we keep it going. This sets Learn to fall gracefully. us up for major regret The most successful later. The only question entrepreneurs and that matters is whether executives first own up that next dollar should be spent elsewhere. to their failures, says Daniel Roberts, author of Zoom: Surprising Ways to 7 “I Get Anxious
Men who agree with this statement tend to have higher incomes and net worth, says Brad Klontz, PsyD, a financial psychologist at Kansas State
iarity bias.” Any company can be brought down by fraud, disaster, or industry change. You already rely heavily on your salary. Diversify everything else.
About 40% of us have a fixed perspective. People who see themselves as stupid, for example, won’t even try to succeed. Try adopting a growth mentality; you’ll work harder, be more open to learning, and obsess less about your self-image.
You're Reading a Economists Previewcall it the
1 “My Future Depends on Me.”
Mens Health Ultimate Training
judged and create great discomfort. But any activity that builds up what Schoen calls the “discomfort muscle” is good. Engage in activities that require public performance under pressure, such as improv classes or singing lessons.
18 “Every Second Counts.”
Best Adv
your days by activity and priorities. You’ll be more likely to spend time on your task list than on Facebook.
19 “I Don’t Trust My Instincts.” Studies show that young men are the most overconfident investors, says Meir Statman, PhD, a professor of finance at Santa Clara University. The worst results occur when you invest a big chunk of your portfolio on gut instinct. If you’re wrong, it can cripple your wealth-building.
lived in certain states (mostly in the Northeast) were more likely to advance to higher income brackets over time. Nine states—all Southern— had lower-than-average mobility.
22 “I’m a Resource.”
Once you develop a talent or skill, use it to barter for Is all your time at work just about anything you spent advancing your need. Take the guy who career? If it isn’t, you’re grew up in rural Nebraska, wastingopportunities. where neighbors would Keep a diary to spot gather on weekends to unproductive habits, says reshingle a roof or build a Sign up to vote ondeck. thisWhen titlehe moved to Laura Vanderkam, author of 168 Hours. Then plan Atlanta, he helped friends 20 “My Useful Cash Is Not useful Cold and So Am I.” with their cars, decks, and Whether you’re into fences; they helped him stocks or real estate, your plant shrubs and install Unlock full access withinstinct a free trial. will be to run gutters. Join a “time bank”
You're Reading a Preview
How to Face Your Financial Fears
Home
Saved
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
119 views
0
Sign In
Upload
RELATED TITLES
0
mens_.pdf Uploaded by Vivekanand Sinha
Books
Audiobooks
Magazines
Save
Embed
Share
Print
News
Documents
Sheet Music
iarity bias.” Any company can be brought down by fraud, disaster, or industry change. You already rely heavily on your salary. Diversify everything else.
15 “Money Has Limits.” Money is an important tool for reaching many of life’s goals, but it won’t buy power, security, self-respect, or freedom, says Olivia Mellan, PhD, a financial psychotherapist. “I call these ‘money myths,’” she says. “Don’t buy into them or you’ll end up making rash, emotional decisions.”
NSCA Personal Trainer Practice
1
Download
Join
16 “It’s More Important to Be Interested Than Interesting.” Your firm wants innovators, but you won’t be one if you fall back on existing methods, says Andrew Boynton, PhD, of Boston College. Start working to understand success in other industries. “Inno vation is about adapting ideas so they apply to your problem or opportunity,” he says.
17 “Stress Can Be My Friend.” Career problems can provoke our fear of being
of 37
judged and create great discomfort. But any activity that builds up what Schoen calls the “discomfort muscle” is good. Engage in activities that require public performance under pressure, such as improv classes or singing lessons.
18 “Every Second Counts.” Is all your time at work spent advancing your career? If it isn’t, you’re wastingopportunities. Keep a diary to spot unproductive habits, says Laura Vanderkam, author of 168 Hours. Then plan
Build Big Arms
Search document
your days by activity and priorities. You’ll be more likely to spend time on your task list than on Facebook.
19 “I Don’t Trust My Instincts.” Studies show that young men are the most overconfident investors, says Meir Statman, PhD, a professor of finance at Santa Clara University. The worst results occur when you invest a big chunk of your portfolio on gut instinct. If you’re wrong, it can cripple your wealth-building.
20 “My Cash Is
and So Am I.” You're Reading a Cold Preview
Whether you’re into stocks or real estate, your Unlock full access withinstinct a free trial. will be to run with the herd. Don’t. Go Money problems never go away easily, but dwelling on them won’t help. “The against it, buying when the thing about financial worry is how pervasive it is in your life,” says Stanford market is down and selling psychologist Kelly McGonigal, PhD, author of The Willpower Instinct . “It colors evwhen it’s up. Consider erything and is impossible to turn off.” But you can make the most of your brain’s your goals, the market’s quirks to outflank the fear. long-termperformance, Take a Baby Step “The human brain is surprisingly stupid,” McGonigal says. and the time you have to “It has a kind of internal checklist, and whenever you make any step toward a invest.
How to Face Your Financial Fears
Download With Free Trial
goal, it relaxes.” Take advantage of this by setting a la ser focus on one thing you can do. Even just viewing your accounts and tallying up your debt to fully grasp the problem will help. “Any progress at all will free you up,” she says. “If you star t to see yourself as heading down the right road, your determination will rise.” Take
a Risk Men are programmed to hold on to things they already possess. We feel more pain from losing something we have than pleasure from acquiring an equivalent that we’ve never had. In one demonstration of the effect, study participants were given coffee mugs and then offered cash to give the mugs up. They demanded a much higher amount than a separate group was willing to pay to acquire a mug in the first place. If you’re clever, you can twist this predisposition to help ratchet up your nerve to try something risky. “Take advantage of your brain’s loss aversion by being very clear about the reward you’re chasing,” advises McGonigal. “Imagine that the reward is already yours. Savor the payoff as if it’s already happened. Your brain will shift its focus: Now it doesn’t want to lose that reward, so it’s more willing to take risks.”
21 “I Travel Light.” Moving ahead often requires just that—moving. A Pew Center study found that people who’d relocated from their home state had higher economic mobility than those who’d stayed. Also, people who
56 MENSHEALTH.COM | Best Advice (Ever!)
Back to Contents
Style
bit at the waist, says stylist Ilaria Urbinati, who preps Bradley Cooper for the red carpet. A test: “If you can throw a football in your suit, it’s too big.”
How to build a wardrobe
Instant Image Upgrades A man doesn’t need a truckload of clothes. Looking good should be simple. But your choices should be as precise as the stitching on a custom suit. Spread collar or straight? Dark denim or colored khaki? Use this guide of essential elements and learn how to make them work.
Down Jacket Look for “fill power,” the number of cubic inches
“Run it gently across the tangled fibers,” he says.
Cashmere Knit Do not dry-clean (it can damage the wool): Handwash it in cold water, says style blogger Lauren Farris. Squeeze out excess water and lay it flat.
Corduroy Pants Finer fabrics are dressier than thicker ones. That’s why fine-wale corduroys,
Dress Watch Don’t wash the car in this watch. “A true dress watch is defined by where you would not wear it,” says Durand Guion, men’s fashion director at Macy ’s. And it should have a clean, elegant face.
Weekender Bag
lived in certain states (mostly in the Northeast) were more likely to advance to higher income brackets over time. Nine states—all Southern— had lower-than-average mobility.
22 “I’m a Resource.” Once you develop a talent or skill, use it to barter for just about anything you need. Take the guy who grew up in rural Nebraska, where neighbors would gather on weekends to reshingle a roof or build a deck. When he moved to Atlanta, he helped friends with their cars, decks, and fences; they helped him plant shrubs and install gutters. Join a “time bank” ( timebanks.org ) to swap skills.
23 “I Spend When It Matters.” Smart guys never overpay. But they also know when it’s worth paying a premium for quality. Spend real money on your most useful gear and real time preserving it. With luck it’ll never wear out. Case in point: Quality leather resists water, fire, and a toss from a bucking bronco. Go for full-grain or topgrain, and shun “genuine”
Best Adv
White Dress Shirts Look for soft, comfortable cotton, and don’t focus on brand, says Guion. Buy one button-down collar and one spread collar.
Necktie and Tie Bar The widest part of the tie should match the lapel’s widest spot. A tie bar and a T-shirt you’d wear Sign up beyond to vote onunder thisatitle shouldn’t extend sport coat. For the edge of the tie, and it the latter, spend more: Useful Not useful looks best between the If you plan to wear it in third and fourth shirt public, it shouldn’t come buttons. in a three-pack.
You're Reading a Preview
Keep your bag—leather, canvas, or nylon—smelling fresh by stuffing it with Unlock full access with crumpled newspaper, says
Mens Health Ultimate Training
a free trial.
Home
Saved
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
119 views
0
Sign In
Upload
Join
RELATED TITLES
0
mens_.pdf Uploaded by Vivekanand Sinha
Books
Audiobooks
Magazines
Save
Embed
Share
Print
News
Documents
Sheet Music
NSCA Personal Trainer Practice
1
Download
of 37
Style Instant Image Upgrades “Run it gently across the tangled fibers,” he says.
Down Jacket
Finer fabrics are dressier than thicker ones. That’s why fine-wale corduroys, which have more ridges per inch than wide-wale cords, will get along just as easily with a sweater as with a dress shirt and sport coat.
Look for “fill power,” the number of cubic inches that 1 ounce of down can fill, says Eric Rice, lead designer at Patagonia. You want at least 700 so it can be worn alone or layered under another jacket on frigid days.
Wool Overcoat A timeless overcoat fits snugly in the shoulders and falls just above the knee, says Eric Jennings, men’s fashion director at Saks Fifth Avenue.
Utility/Toggle Sweater Pills shouldn’t doom your favorite sweater to the Goodwill pile, says ecostylist and author Danny Seo. Use a natural pumice stone to remove them.
Cashmere Knit Do not dry-clean (it can damage the wool): Handwash it in cold water, says style blogger Lauren Farris. Squeeze out excess water and lay it flat.
Corduroy Pants
ACCESSORIES Sports Watch Watches talk. When you wear a sports watch with a suit, it says, “I do triathlons on weekends.” Just make sure you can back up the big talk.
Casual Watch Don’t set the date of a mechanical watch between 10 �.�. and 2 �.�., when the date-advancing gears are engaged. If you must, move the hands first.
Dress Watch Don’t wash the car in this watch. “A true dress watch is defined by where you would not wear it,” says Durand Guion, men’s fashion director at Macy ’s. And it should have a clean, elegant face.
Weekender Bag
White Dress Shirts Look for soft, comfortable cotton, and don’t focus on brand, says Guion. Buy one button-down collar and one spread collar.
Necktie and Tie Bar The widest part of the tie should match the lapel’s widest spot. A tie bar shouldn’t extend beyond the edge of the tie, and it looks best between the third and fourth shirt buttons.
You're Reading a Preview
Download With Free Trial
Sunglasses Don’t put them on top of your head—they’ll stretch or break, says Jenn Falik of the Vision Council. Slip them in your shirt pocket with one arm out.
AT WORK
AT PLAY Leather Jacket “The top of the sleeve should sit squarely on the shoulder, and the body should be snug,” says Johnny Pinto of The Denim Guy blog. “Find leather that looks a bit worn in.”
Dark Suit
White T-Shirt
The jacket should be form-fitting and curve in a
There’s a difference between an undershirt
and a T-shirt you’d wear under a sport coat. For the latter, spend more: If you plan to wear it in public, it shouldn’t come in a three-pack.
Chinos Chinos are back as the slim-fit alternative to denim. And they come in colors other than tan, stone, and brown. They should fit like jeans—snug in the crotch, with room for thumbs in the waist.
Boots Brush after every use and moisturize them regularly with a lanolin-based conditioner, says John D. Glover of Brentwood Shoe Repair in Missouri. Stains can’t penetrate well-kept leather.
AT A PARTY Navy Blazer You need one, but it must
Back to Contents
Grooming
Best Adv
A Perfect Shave
How to look great at any age
Put Your Best Face Forward
Your 20s are the sweet spot of grooming—when acne fades and crow’s-feet are way off the radar. No wonder 69% of the guys under 30 in a Men’s Health survey said they own just three or four grooming products. “Your skin and hair have never been better, and your
Search document
Keep your bag—leather, canvas, or nylon—smelling fresh by stuffing it with Unlock full access with a free trial. crumpled newspaper, says Wing Tips Seo. Let it sit for 24 hours to absorb moisture. This advice may seem contrary, especially on a Briefcase stormy morning, but the You never know who you’ll smart time to shine your see between meetings—or shoes is before you have to walk in the rain. The at them. Stock your briefcase with pristine business polish protects leather cards, a working pen, and against the elements. breath mints.
58 MENSHEALTH.COM | Best Advice (Ever!)
IN YOUR 20S: EXPLOIT YOUR YOUTH
Mens Health Ultimate Training
bit at the waist, says stylist Ilaria Urbinati, who preps Bradley Cooper for the red carpet. A test: “If you can throw a football in your suit, it’s too big.”
How to build a wardrobe
A man doesn’t need a truckload of clothes. Looking good should be simple. But your choices should be as precise as the stitching on a custom suit. Spread collar or straight? Dark denim or colored khaki? Use this guide of essential elements and learn how to make them work.
Build Big Arms
Pretend you don’t know anything about shaving. Actually, y techniques many men bring to the mirror are so crude that shaving—it’s more like scraping. And when you scrape, you nicked skin. Before you raise steel to stubble again, read th Save Your Neck Neck hair grows skin, which raise at a lower angle than facial hair, so That’s why Dutto it’s tricky to catch. The fix? Alternate blades every five directions, says Buck Dutton, national Hang your razor education manager at the Art of Shavand film don’t bu ing. Shave with the grain, relather, and Swear Off th then shave against the grain. shower—heat so Order a Brush Job A shaving alcohol-free shav brush will lift your hair for a close shave, Then, starting at says Dutton. Buy a badger-hair brush, long strokes. Do which is soft but dense. Use light presand lip area last. sure and brush in small circles. Call In the B SignBeupa Dull to vote onyour thisblade title your skin with m Don’t Boy As dulls, you apply more pressure to your contains age-figh
You're Reading a Preview
Useful T
T
1
barber show you where
Not useful
Unlock full access withto a part freeit,trial. suggests Craig
T
T
It’s fiction
mother for
Home
Saved
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
119 views
0
Sign In
Upload
Join
RELATED TITLES
0
mens_.pdf Uploaded by Vivekanand Sinha
Books
Audiobooks
Magazines
Save
Embed
Share
Print
News
Documents Sheet Music
NSCA Personal Trainer Practice
1
Download
of 37
Pretend you don’t know anything about shaving. Actually, y techniques many men bring to the mirror are so crude that shaving—it’s more like scraping. And when you scrape, you nicked skin. Before you raise steel to stubble again, read th Save Your Neck Neck hair grows skin, which raise at a lower angle than facial hair, so That’s why Dutto it’s tricky to catch. The fix? Alternate blades every five directions, says Buck Dutton, national Hang your razor education manager at the Art of Shavand film don’t bu ing. Shave with the grain, relather, and Swear Off th then shave against the grain. shower—heat so Order a Brush Job A shaving alcohol-free shav brush will lift your hair for a close shave, Then, starting at says Dutton. Buy a badger-hair brush, long strokes. Do which is soft but dense. Use light presand lip area last. sure and brush in small circles. Call In the B Don’t Be a Dull Boy As your blade your skin with m dulls, you apply more pressure to your contains age-figh
Put Your Best Face Forward IN YOUR 20S: EXPLOIT YOUR YOUTH
Here are six ways to make youth last.
You're Reading a Preview T
By 18, your skin is already ruined by the sun.
BE AN EARLY ADOPTER About two-thirds of men experience some hair loss by age 35. Since it’s easier to maintain what you have than to regain what you’ve lost, take a proactive stance and consult a dermatologist as soon as you see signs of recession. If you launch a prescription or over-the-counter treatment regimen before significant loss occurs, you stand a better chance of keeping more strands. T
scruff, run your index finger vertically down your face, says Michael Gilman, founder of The Grooming Lounge in D.C. You should be shaving in the direction the hair naturally grows. For tips on shaving, see “A Perfect Shave,” at right.
hair, irritate your scalp, and dry out your skin, Gilman says. Look for alternatives with soothing, moisturizing ingredients, such as aloe or chamomile.
TAKE A RISK If you have straight hair that’s a few inches long, use pomade to slick it back into a pompadour (see above), and have your
IN YOUR 30S: EXTEND YOUR PEAK
It’s fiction
T
T
T
USE A SOFT TOUCH Scrubbing breakouts will just trigger more oil and leave your face red, says
T
T
FACT OR FICTION? T
T
Baldness is inherited from your mother’s side of the family.
1T
.
T
T
T
T
T
T
T
T
T
mother for can’t make your thinni and an enz dihydrotes causes ma age 45 in than 80% but a study found that hand in the your father the hook, b contributor
Kenneth Beer, MD, a dermatologist based in West Palm Beach, FL. Instead, wash gently using a product with salicylic acid.
PROTECT YOUR SKIN UV light is the biggest factor in premature aging,
Back to Contents
Best Adv
T
T
T
.
It’s a fact. Coffee and red wine top the
never shrug off sunscreen. But a study by the American Society for Photobiology found that only 23% of sun damage is accumulated by age 18. “ Every exposure at any age is damaging,” says Doris Day, MD, a clinica l associate professor of dermatology at New York University Langone Medical Center. As you age, it’s harder for your skin to recover from sunburn. “It’s never too late to start protecting your skin,” she says. You want sunblock with broad-spectrum UVA and UVB coverage—and use a lot. Apply a sh ot glass’s worth; most of us use only about half that.
at Mt. Sinai Medical Center. Use a sunscreen that has an SPF of at least 20.
T
Download With Free Trial
It’s fiction. It’s true that sun exposure is cumulative, so
FACT OR FICTION?
T
Whitely, editor-in-chief of themensroom.com.
T
T
1
barber show you where
60 MENSHEALTH.COM | Best Advice (Ever!)
T
T
Unlock full access withto a part freeit,trial. suggests Craig
DETOX YOUR GELS Products that contain alcohol can weaken your
SHAVE YEARS OFF When you have some
A Perfect Shave
How to look great at any age
Start Strong
Mens Health Ultimate Training
Search document
Grooming
Your 20s are the sweet spot of grooming—when acne fades and crow’s-feet are way off the radar. No wonder 69% of the guys under 30 in a Men’s Health survey said they own just three or four grooming products. “Your skin and hair have never been better, and your hormones are firing at their optimal levels,” says Tony Nakhla, DO, a California dermatologist and the author of The Skin Commandments. But it’s not all good news: These are also the years when your collagen begins to break down, making way for wrinkles. “You’ll need more sleep, less booze, and as little sun exposure as possible,” says Doris Day, MD, a Manhattan-baseddermatologist. These steps will help keep you looking fresh.
Build Big Arms
T
T
.
FACT OR FICTION? T
T
White wine can also stain your teeth.
drinks, but your sauvignon blanc isn’t s and white wines are acidic and can cre the teeth to absorb some of the wine’s man, DDS, a cosmetic dentist based in wine breaks down the enamel surface it easier for stains to attach. But we kno or two of wine with dinner and perhaps dessert. No problem. Have the waiter b (or carve up some cubes at home). “Th barrier against acidic wines by neutrali reducing the staining power of the win
PUT IT IN REVERSE LAYER IT ON Hair is usually thicker on Apply thinner skin prod the back of your scalp than ucts first, says Zeichner. Sign up to vote on the front, so you’ll want A this serumtitle is more effecto add product at the rear tive when followed by a Useful Not useful Fine follicles tend to thicker product to lock in You're Reading a first. Preview clump together with excess moisture. putty or paste, revealing Unlock full access withthe a free trial. scalp underneath. PROTECT YOUR IVORIES
Home
Saved
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
0
119 views
Sign In
Upload
Join
RELATED TITLES
0
mens_.pdf Uploaded by Vivekanand Sinha
Books
Audiobooks
Magazines
Save
Embed
Share
Print
NSCA Personal Trainer Practice
1
Download
of 37
Build Big Arms
Mens Health Ultimate Training
Search document
News T
T
T
Documents
T
1T
T
.
T
T
T
T
T
T
T
T
T
FACT OR FICTION? By 18, your skin is already ruined by the sun.
never shrug off sunscreen. But a study by the American Society for Photobiology found that only 23% of sun damage is accumulated by age 18. “ Every exposure at any age is damaging,” says Doris Day, MD, a clinica l associate professor of dermatology at New York University Langone Medical Center. As you age, it’s harder for your skin to recover from sunburn. “It’s never too late to start protecting your skin,” she says. You want sunblock with broad-spectrum UVA and UVB coverage—and use a lot. Apply a sh ot glass’s worth; most of us use only about half that. T
T
T
T
T
IN YOUR 30S: EXTEND YOUR PEAK Time is a precious resource during this decade, and your mirror may not get enough of your time. A Men’s Health survey found that most guys in their 30s spend just 20 minutes a day in prep mode—which could hold them back professionally. “Grooming’s impact increases in direct proportion to your job position,” says Dan Kilgore, a Boston-based principal with Riviera Advisors, a recruiting company for Fortune 500 firms. “A lack of it can be fatal to your career.” Uni versity of Texas research even found that the most attractive men stand to make 17% more than their
T
drinks, but your sauvignon blanc isn’t s and white wines are acidic and can cre the teeth to absorb some of the wine’s man, DDS, a cosmetic dentist based in wine breaks down the enamel surface it easier for stains to attach. But we kno or two of wine with dinner and perhaps dessert. No problem. Have the waiter b (or carve up some cubes at home). “Th barrier against acidic wines by neutrali reducing the staining power of the win
FACT OR FICTION?
.
T
T
White wine can also stain your teeth.
PUT IT IN REVERSE Hair is usually thicker on the back of your scalp than the front, so you’ll want to add product at the rear Fine follicles tend to You're Reading a first. Preview clump together with excess putty or paste, revealing Unlock full access withthe a free trial. scalp underneath.
at Mt. Sinai Medical Center. Use a sunscreen that has an SPF of at least 20.
Download With
Step It Up Follows these tips to preserve your prime.
BANISH DANDRUFF Look for a conditioner Free Trial with jojoba oil, which has compounds identical to the oils your hair produces. Pair it with a shampoo that contains zinc pyrithione, an antifungal agent that will prevent any new flakes. MOISTURIZE DAILY Wrinkles used to be a sign of wisdom. Now they’re a sign that you didn’t moisturize. With every passing year, you face more competition in the dating scene and workplace. Choose a moisturizer with sunscreen. Its price tag is less important than the fact that you’re applying it twice a day.
REDUCE SHAMPOO Daily shampooing robs hair of moisture. Lather up 3 days a week to give natural oils time to replenish, says Jeffrey Yabut, a stylist at Truman’s Gentleman’s Groomers in NYC. Just rinse on the other days.
least attractive peers, which translates to about $230,000 over a lifetime. Here’s how to spend your valuable minutes in the morning.
T
1
IN YOUR 40S+: REFINE YOUR LOOK Strands of gray and crow’sfeet are often interpreted as signs of distinction. But when a younger guy angles for your job, they can feel like signs of vulnerability. The long hours at work, the lack of sleep, and the sunscreen-freeweekends on the back nine can all
T
1
T
T
It’s a fact. You can blame your drago
FACT OR FICTION?
DO AN ABOUT�FACE Skin is thinnest around your eyes, so be careful when cleansing it if you want to prevent wrinkles, Day says. Wash the skin gently with the pads of your fingers, and pat down if you dry your face with a towel.
T
PROTECT YOUR IVORIES Coffee, citrus juice, and sports drinks erode tooth enamel and leave stains, says Debra Glassman, DDS, a New York City dentist. Rinse with water after drinking any of these to fight the acid’s side effects.
Best Adv
“It’ll buff your skin and improve its tone,” Beer says. A glycolic acid cleanser or peel will also help clear your skin of dead cells by speeding cell turnover, say researchers in Italy.
T
LAYER IT ON Apply thinner skin products first, says Zeichner. A serum is more effective when followed by a thicker product to lock in moisture.
Back to Contents
62 MENSHEALTH.COM | Best Advice (Ever!)
DROP THE SOAP Soaps contain moisture-depleting s odium hydroxide. Cleansers lack the harsh chemical and bathe your skin in hydrating oils.
.
It’s a fact. Coffee and red wine top the
It’s fiction. It’s true that sun exposure is cumulative, so
Sheet Music
T
T
T
T
Most bad breath is born on your tongue. T
T
1
T
T
T
culprits—chronic acid reflux, alcohol-b that onion-topped cheeseburger. The funky breath, though, is something yo over: your germ-covered tongue, whic for some 92 different species of bacte mint only masks the funk temporarily— the stinking critters with a sugar feast. recommends chewing gum that conta sweetener—to freshen up your mouth that can lead to tooth decay. And, of c tongue daily with your toothbrush mig morning snuggles.
T
T
T
T
It’s fiction. You spent your teens shav
beard growth. Count that as another te ing more or less frequently has no effe Sign up to vote on this title
T
T
1
T
T
T
Useful You're Reading a Preview
T
T
T
T
T
T
T
T
T
FACT OR
T
Unlock full access with a free trial.
T
.
thickness of the hair that comes in. “U
Nottapered, usefulwispy tip,” says Nea naturally
hattan dermatologist. When you shave longer thin and tapered but rectangula the wispy one you originally had,” he s T
T
.
Home
Saved
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
0
119 views
Sign In
Upload
Join
RELATED TITLES
0
mens_.pdf Uploaded by Vivekanand Sinha
Books
Audiobooks
Magazines
Save
Embed
Share
Print
NSCA Personal Trainer Practice
1
Download
of 37
Build Big Arms
Mens Health Ultimate Training
Search document
News T
Documents
Sheet Music
T
1
T
“It’ll buff your skin and improve its tone,” Beer says. A glycolic acid cleanser or peel will also help clear your skin of dead cells by speeding cell turnover, say researchers in Italy.
It’s a fact. You can blame your drago
FACT OR FICTION?
DO AN ABOUT�FACE Skin is thinnest around your eyes, so be careful when cleansing it if you want to prevent wrinkles, Day says. Wash the skin gently with the pads of your fingers, and pat down if you dry your face with a towel. DROP THE SOAP Soaps contain moisture-depleting s odium hydroxide. Cleansers lack the harsh chemical and bathe your skin in hydrating oils. Look for products labeled “cleanser” whenever you need to lather up. T
T
T
T
T
T
T
T
1
T
T
T
T
T
You can’t shrink the size of your pores.
T
T
1
T
KEEP BLOTCHES AT BAY As fat cells on your face shrink, the skin thins. T
T
T
T
You're Reading a Preview
T
T
if you’re thinning up there, try a low buzz cut to give the illusion of thickness, says Whitely.
T
T
T
T
T
T
T
T
T
T
T
FACT OR FICTION?
Unlock full access with a free trial.
T
T
T
T
You might notice brown, splotchy patches and uneven areas of pigment. A University of Michigan study found that applying vitamin A can help skin retain moisture and boost collagen.
T
T
T
T
T
T
T
.
.
makes facial hair grow back faster, darker, and thicker.
T
.
.
T
T
64 MENSHEALTH.COM | Best Advice (Ever!)
Sex
How to have bed-shaking success
Beginners’ Lust
beard growth. Count that as another te ing more or less frequently has no effe thickness of the hair that comes in. “U naturally tapered, wispy tip,” says Nea hattan dermatologist. When you shave longer thin and tapered but rectangula the wispy one you originally had,” he s keep your mug looking young and fre accumulate and absorb light, leaving “Shaving helps slough off dead skin c of the skin, which keeps your skin loo says Joshua Zeichner, MD, director of research in dermatology at Mount Sin T
T
Shaving often Download With Free Trial
catch the light. These tiny holes are so clogged with dead cells and oil that they expand and eventually cast shadows in the oiliest areas on your face, such as the “T zone” that runs across your forehead and down your nose to your chin. But you can banish the shadows. Try a combination of physical and chemical exfoliation. “At the end of your shower, after your pores have been steamed open, take a granular cleanser and gently massage it into the affected areas for 10 to 15 seconds,” says Neal Schultz, MD, a Manhattan dermatologist. Follow with a gentle chemical exfoliant that contains either glycolic or salicylic acid. “Do this every day,” he says, “and your enlarged pores will shrink and appear smaller in about 2 weeks.”
The first time can backfire, especially if you have skyhigh expectations. “You are trying to make a good first impression, which could lead to performance anxiety,” says clinical psychologist Marianne Brandon, PhD. “The key is to stay out of your mind and in your body. That way, you won’t withdraw into negative thinking during your first sexual experience together.”
T
It’s fiction. You spent your teens shav
T
T
.
T
T
T
Fact. It’s not your imagination—or hers
It’s fiction. Enlarged pores catch your eye because they
FACT OR FICTION?
culprits—chronic acid reflux, alcohol-b that onion-topped cheeseburger. The funky breath, though, is something yo over: your germ-covered tongue, whic for some 92 different species of bacte mint only masks the funk temporarily— the stinking critters with a sugar feast. recommends chewing gum that conta sweetener—to freshen up your mouth that can lead to tooth decay. And, of c tongue daily with your toothbrush mig morning snuggles. T
Most bad breath is born on your tongue.
1
GET THE MANE IDEA Switch to shampoos with keratin proteins, which improve hair strength. Or
T
FACT OR FICTION? The smell of a fragrance varies over time on the same person.
perfume producer Firmenich, attribute variations in humidity and the skin’s ch is affected by everything from hormon how is a guy supposed to know which At the store, test three or four fragranc “If you feel your senses are becoming cess, smell the inside of your arm to g When you find one you love, don’t com a sample—yes, they have them—and t a few hours or days to make sure it’s
Back to Contents
Best Adv
could end up lying in bed with your stunning date as you mentally compose the e-mails you need to send. (Yes, this can happen even when you’re in bed for the first time with a new lover.) Your trick: Tune in to your breathing. “Studies show that men who meditate on a regular basis have a better time in the bedroom,” says Brandon. Step 2 Simply focusing on each breath going into your nose and belly will help keep you in the moment, You’ve been dreaming all she says. She also tells men day about that big date, to keep their eyes open. Sign to vote thisattitle but at the lastup minute your on “Look your partner boss springs a giant projand have her look at you. Useful Not useful Closing your eyes makes it ect on you. Being distracteasier for you to withdraw ed could cause big trouble into negative thinking.” later tonight. “The body’s Unlock full access withresponse a free trial. If she’s the who’s to stress can put cy,” Cooper says. “It will make her feel closer to you and reveal what she likes.” In flirty texts the week before the date, ask her to describe sensations that make her feel sexy. Which fragrances, music, or food? You’ll build her anticipation while also showing her you want to meet her desires.
BANISH DISTRACTION
You're Reading a Preview
Home
Saved
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
119 views
0
Sign In
Upload
Join
RELATED TITLES
0
mens_.pdf Uploaded by Vivekanand Sinha
Books
Audiobooks
Magazines
Save
Embed
Share
Print
News
Documents
Sheet Music
NSCA Personal Trainer Practice
1
Download
of 37
Sex
Beginners’ Lust
BANISH DISTRACTION You’ve been dreaming all day about that big date, but at the last minute your boss springs a giant project on you. Being distracted could cause big trouble later tonight. “The body’s Unlock full access withresponse a free trial. to stress can put the brakes on your sex drive,” says Eric Marlowe Garrison, MSc, a relationship expert at the College of William and Mary. You
You're Reading a Preview
Download With Free Trial
You’re single and have been flirting heavily with a new woman. You need a release—we understand. Solo satisfaction can help with that, and it can also teach control, which will be helpful when your first encounter with her arrives. “When men masturbate, they should be aware of their level of arousal. Level 8 is the moment of inevitability, so they
should take themselves up to a 6 or 7 and then bring themselves down to a 2 or 3. This will help them manage and control their orgasms when they’re with a woman,” Brandon says. Also, while masturbating in the days leading up to your debut, think about your soon-to-be partner instead of using porn. “Keep the fantasies realistic,” Brandon says. Think about why she excites
66 MENSHEALTH.COM | Best Advice (Ever!)
you immediately order a scotch. And then another, and another. Sure, too much alcohol can interfere with your ability to have an erection and orgasm, but those drinks are helping you relax and flirt. Well, not so fast. That relaxation may be the result of a self-fulfilling prophecy rather than the alcohol itself: Researchers from the University at Buffalo have found that when people are given a drink and told it’s alcohol, they loosen up as if they actually had booze. “Limit your drinks to one per hour,” says Garrison. You can relax just as easily without the booze, so try to think positively and keep your body loose.
rightly so: Moments ago, she was giving you vixen eyes. But this isn’t about you; it’s about her. She’s nervous. “Your goal is to help her body and heart open, so you want to create a safe environment,” Brandon says. Your plan: Start exploring each other through touch long before you’re anywhere near a bed. Hold her hand and touch her shoulders and the small of her back. “ You want to build up your levels of trust and oxytocin—the bonding hormone—and touch helps you do that,” says Garrison. Boosting both will help bring her closer to you. But don’t just touch her body; show verbal appreciation. Offer
you. Imagine undressing her. Prime yourself to enjoy her, not some porn actress. But a better way to ratchet up the anticipation is to bring her in on the game. “Before the date, find out what turns her on,” suggests Sari Cooper, LCSW, a certified sex therapist. If you’re on the phone late one night, ask her to describe a movie scene she found sexy. “This builds intima-
Search document
Step 2
Step 1
BUILD THE EXCITEMENT
Mens Health Ultimate Training
cy,” Cooper says. “It will make her feel closer to you and reveal what she likes.” In flirty texts the week before the date, ask her to describe sensations that make her feel sexy. Which fragrances, music, or food? You’ll build her anticipation while also showing her you want to meet her desires.
How to have bed-shaking success
The first time can backfire, especially if you have skyhigh expectations. “You are trying to make a good first impression, which could lead to performance anxiety,” says clinical psychologist Marianne Brandon, PhD. “The key is to stay out of your mind and in your body. That way, you won’t withdraw into negative thinking during your first sexual experience together.” It takes only a little preparation. When you finally do end up between the sheets with her, be ready.
Build Big Arms
could end up lying in bed with your stunning date as you mentally compose the e-mails you need to send. (Yes, this can happen even when you’re in bed for the first time with a new lover.) Your trick: Tune in to your breathing. “Studies show that men who meditate on a regular basis have a better time in the bedroom,” says Brandon. Simply focusing on each breath going into your nose and belly will help keep you in the moment, she says. She also tells men to keep their eyes open. “Look at your partner and have her look at you. Closing your eyes makes it easier for you to withdraw into negative thinking.” If she’s the one who’s distracted, then you want to help her snap out of it and focus on what’s going on between you. One way to do that is by asking her
What Post-Tryst Txt Does She W
We asked 1,566 women what text message they’d most want to rece first sexual encounter with you. Here’s what they said. NICE TRY 0 1 2
3
4
5
I like watching u sleep Ready for rnd 2? You’re a good kisser Was it good 4 u? Last night was amazing Can’t wait 2 c u again! Can still smell u—hot! Hey. How’s it going? You’re beautiful
Back to Contents
Best Adv
But it’s not just curiosity other, or cuddle.” start to worry: What if you That rush may also put bore her? Or can’t please that’s making her want to you in a sleepy mood, but her? Or fall short of her snuggle and talk. “After expectations? That can orgasms, there’s a release Garrison urges you to lead to an even worse misof oxytocin,” says Stanley fight through your desire take—overcompensation. Althof, PhD, executive to snooze. Address the “As a culture, we put presdirector of the Center for need for pillow talk by sure on men to perform Marital and Sexual Health directing a conversation. sexually and to last a long of South Florida. “This “Ask a heartfelt question, time,” Brandon says. makes people feel closer like ‘How do you feel right You’re overthinking . and more trusting and now?’” says Garrison. If want to touch, hold each you’re too tired for a long Don’t forget to just enjoy the ride. And you can do that by playing off her excitement. “Women who like to take control often like to have control taken,” says Brandon. “Try being aggressive with her. Grab Sign up to vote on this title her hands and hold them above her head. Or, if she’s Sometimes things go wrong between the sheets. But you can Useful Not useful making you a little too exbecause we asked more than 1,000 women what runs through cited, you can flip her over after some common sexual screwups. And as it turns out, they and take charge that way.” the right recovery plan, you’ll be back to business in no time. Unlock full access with a free trial. These strategies have the
6 Bedroom Blunde Solved!
You're Reading a Preview
Home
Saved
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
119 views
0
Sign In
Upload
RELATED TITLES
0
mens_.pdf Uploaded by Vivekanand Sinha
Books
Audiobooks
Magazines
Save
Embed
Share
Print
News
Documents
Sheet Music
you immediately order a scotch. And then another, and another. Sure, too much alcohol can interfere with your ability to have an erection and orgasm, but those drinks are helping you relax and flirt. Well, not so fast. That relaxation may be the result of a self-fulfilling prophecy rather than the alcohol itself: Researchers from the University at Buffalo have found that when people are given a drink and told it’s alcohol, they loosen up as if they actually had booze. “Limit your drinks to one per hour,” says Garrison. You can relax just as easily without the booze, so try to think positively and keep your body loose. Still having trouble turning down that third beer? “Make sure you’re having a glass of water after every drink and that you’ve eaten enough food,” Brandon says. “And remember that women are more responsive and trusting of men who are genuine.” In other words, she wants to know the real you, not the boozy, buzzy you.
Step 4
NSCA Personal Trainer Practice
1
Download
Join
rightly so: Moments ago, she was giving you vixen eyes. But this isn’t about you; it’s about her. She’s nervous. “Your goal is to help her body and heart open, so you want to create a safe environment,” Brandon says. Your plan: Start exploring each other through touch long before you’re anywhere near a bed. Hold her hand and touch her shoulders and the small of her back. “ You want to build up your levels of trust and oxytocin—the bonding hormone—and touch helps you do that,” says Garrison. Boosting both will help bring her closer to you. But don’t just touch her body; show verbal appreciation. Offer sincere compliments, especially about things that aren’t overtly sexual—her cute nose, her soft skin. When they’re genuine, these actions can also build trust. “Compliments are like saying, ‘ Whatever flaws you think you have, I’m either aware of them and don’t care or I’m so engaged with you right now that I don’t notice them,’” Garrison says.
MAKE HER COMFORTABLE
Step 5
You’ve started undressing each other, but suddenly she tenses up. You ask what’s wrong, but she can hardly look you in the eye. You’re confused, and
Generally, you want to take it easy your first time out of the gate with a new gal. But what if she’s quite comfortable and suddenly taking charge? You may
LET HER LEAD
of 37
•••••
RECOVERY PLAN Relax, butterfingers. This happens so often that she probably won’t be fazed at all, says Kristen Mark, PhD, a sex and relationship researcher at the University of Kentucky. If you’re really struggling, make a joke about it. (“What is this, a chastity bra?”) Then surrender and ask for help. She may even enjoy doing the slow reveal.
Mens Health Ultimate Training
Search document
But it’s not just curiosity other, or cuddle.” start to worry: What if you That rush may also put bore her? Or can’t please that’s making her want to you in a sleepy mood, but her? Or fall short of her snuggle and talk. “After expectations? That can orgasms, there’s a release Garrison urges you to lead to an even worse misof oxytocin,” says Stanley fight through your desire take—overcompensation. Althof, PhD, executive to snooze. Address the “As a culture, we put presdirector of the Center for need for pillow talk by sure on men to perform Marital and Sexual Health directing a conversation. sexually and to last a long of South Florida. “This “Ask a heartfelt question, time,” Brandon says. makes people feel closer like ‘How do you feel right You’re overthinking . and more trusting and now?’” says Garrison. If want to touch, hold each you’re too tired for a long Don’t forget to just enjoy the ride. And you can do that by playing off her excitement. “Women who like to take control often like to have control taken,” says Brandon. “Try being aggressive with her. Grab her hands and hold them above her head. Or, if she’s Sometimes things go wrong between the sheets. But you can making you a little too exbecause we asked more than 1,000 women what runs through cited, you can flip her over after some common sexual screwups. And as it turns out, they and take charge that way.” the right recovery plan, you’ll be back to business in no time. Unlock full access with a free trial. These strategies have the double bonus of diverting CRISIS METER her attention away from You blurt Another your erection so you can out, “I girl keeps prolong the experience love you!” calling you. with her while also showing her that you’re a good sexual match. RECOVERY PLAN RECOVERY PLAN Step 6 Over the top? Yes. A sex Shut off your phone—the stop sign? Probably not. sooner the better—and In our survey, only 7% of explain who the woman is. There, you did it. Everywomen said this would kill “Women are like private one’s happy—you think, their sex drive. So if it slips investigators,” says Morse. anyway. After your bedout in the heat of the mo“We will find out who that room romp, she might feel ment, just rephrase it, says woman is. It’s better in the compelled to ask if you Emily Morse, host of the long run if you’re honest Sex with Emily radio show. loved the experience as now.” Apologize for the Say, “Sorry if that came out buzzkill and promise to much as she did. “We live in an achievement-driven strong. I just love the way call the woman tomorrow society, and people tend you make me feel.” Then to ask her to stop bomto focus on whether their keep on going, lover boy. barding your cell. partner reached orgasm or enjoyed their kissing technique,” says Garrison.
6 Bedroom Blunde Solved!
You're Reading a Preview
•
Download With Free Trial
•••••
•••••
TALK ABOUT IT
Back to Contents
68 MENSHEALTH.COM | Best Advice (Ever!)
You can’t unhook her bra.
Build Big Arms
Your sheets could use changing.
•••••
RECOVERY PLAN If she’s already there, pour her a drink in the living room and excuse yourself to change your sheets. If your whole bedroom is a mess, cut your losses, says Mark. Just say you want to move slow, and ask to pick her up for brunch in the morning. You’ll look like a gentleman and prove that you’re still interested in seeing her. Now start cleaning!
You fart while doing the deed.
•••••
RECOVERY PLAN She heard it, so don’t pretend she didn’t. Laugh, apologize, and carry on, says Morse. And if you’re still gassy, switch to a position that puts her on top, such as cowgirl, Mark suggests. The less you thrust, the less likely you are to let one rip. And if something does slip out, the mattress will help muffle the sound.
The 5 Senses of S Where does pleasure start? With a glimpse of skin or the first touch? Maybe it’s the sound of her key in your door. Let’s not overthink this, and just feel it. “We use our five senses primarily for purposes other than enjoyment,” says Justin Sitron, PhD, a sexuality researcher at Widener University. “Sex is a chance to use them to just experience your body.” And hers. And Sign upEmploy to vote on this title yours with hers. all five senses, and sex is Useful Not useful more than a roll in the sack. It’s pure pleasure.
You're Reading a Preview
Outsmart Your Penis
Best Adv
Unlock full access with a free trial.
TOUCH
Home
Saved
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
Search
Home
Saved
119 views
0
Sign In
Upload
Join
RELATED TITLES
0
mens_.pdf Uploaded by Vivekanand Sinha
Books
Audiobooks
Magazines
Save
Embed
Share
Print
News
Documents
Sheet Music
You can’t unhook her bra.
•••••
RECOVERY PLAN Relax, butterfingers. This happens so often that she probably won’t be fazed at all, says Kristen Mark, PhD, a sex and relationship researcher at the University of Kentucky. If you’re really struggling, make a joke about it. (“What is this, a chastity bra?”) Then surrender and ask for help. She may even enjoy doing the slow reveal.
NSCA Personal Trainer Practice
1
Download
of 37
Your sheets could use changing.
•••••
RECOVERY PLAN If she’s already there, pour her a drink in the living room and excuse yourself to change your sheets. If your whole bedroom is a mess, cut your losses, says Mark. Just say you want to move slow, and ask to pick her up for brunch in the morning. You’ll look like a gentleman and prove that you’re still interested in seeing her. Now start cleaning!
You fart while doing the deed.
•••••
RECOVERY PLAN She heard it, so don’t pretend she didn’t. Laugh, apologize, and carry on, says Morse. And if you’re still gassy, switch to a position that puts her on top, such as cowgirl, Mark suggests. The less you thrust, the less likely you are to let one rip. And if something does slip out, the mattress will help muffle the sound.
Build Big Arms
Mens Health Ultimate Training
Search document
The 5 Senses of S Where does pleasure start? With a glimpse of skin or the first touch? Maybe it’s the sound of her key in your door. Let’s not overthink this, and just feel it. “We use our five senses primarily for purposes other than enjoyment,” says Justin Sitron, PhD, a sexuality researcher at Widener University. “Sex is a chance to use them to just experience your body.” And hers. And yours with hers. Employ all five senses, and sex is more than a roll in the sack. It’s pure pleasure.
You're Reading a Preview
Outsmart Your Penis
Unlock full access with a free trial.
TOUCH
Don’t freak out if you can’t perform. In our survey, women ranked equipment failure as a “medium-low” worry. Ian Download Kerner, a sex counselor and coauthor of The Big, Fun, Sexy Sex Book, explains how to stay in the game. (For persistent problems, see a doctor—the cause may be physical.)
You Finish Too Fast If you’re about to lose it, stop thinking about your penis, pull out, and play with her breasts or clitoris. If it’s too late, just return the favor.
You Can’t Keep It Up Turn your focus from your problem to her body, and then try something different. Switch from intercourse to oral, for example.
You Can’t Orgasm Again, stop thinking about your penis. Go down on her, and when you’re ready to give it another go, amp things up with a new position.
70 MENSHEALTH.COM | Best Advice (Ever!)
Research Foundation. “In one study, when a potential male pheromone was placed under chairs, females clumped in that area.” So sweat together: Exercise activates your apocrine glands, the site of pheromone release in primates. Each woman
The Peak Sense
TouchTrial is a woman’s priWith Free
mary trigger for desire, according to a study in the Journal of Sex Research. “With the other senses, you’re not necessarily engaged while your partner experiences it,” says Sitron. “But touch is reciprocal: You can feel me touching you while I experience touching you.” Take advantage with a sex therapy technique called “sensate focus.” Have your partner lie flat on her back with her eyes closed, and slowly caress her head and face: hair, nose, ears, lips—cover it all. “Pretend this is your last chance to savor her
body,” says Sitron. Move to her torso and legs and feet, then flip her over and repeat. The point is to chart new erotic territory. “The genitals, breasts, and inner thighs have the most nerve receptors, so they’re most sensitive,” says social psychologist Justin Lehmiller, PhD. “But almost any body part can become erotic if you learn to associate it with sexual pleasure.”
Back to Contents
Best Adv
job,” a Journal of Sex Reher see all the acti search study found. “You her lie on her back don’t want her to feel out up, and kneel betw of control,” says Sitron. legs. More of your “Start by telling her to do will be visible and things you already know ed, says Sitron. Plu she’s comfortable with.” can watch you pen Or let music do the job Sign up to vote on this title for you. Explicit lyrics Useful Not useful can have the same effect The Flavor of as dirty talk, Sitron says.
TASTE
Home
Saved
Books
Audiobooks
Magazines
News
Documents
Sheet Music
Upload
Sign In
Join
