NEW IN

WEIGHT
LOSS
P.110

T H E N E W M E A S U R E O F S U C C E S S

4 WEEKS TO HIS FIRST MF COVER!

%
KEANU
8
BODY
REEVES
At 52, hes
back as
John Wick
and fitter
than ever
FAT!
>THE LEAN AND
SHREDDED DIET PLAN MAKE
MONEY
SEX
SO GOOD
FASTER
NOW AND

R BEST BODY FOREVER

YOU UT ABS > STRONGER CHEST > HUG E GUNS
> V-C SUCCESS
WITHOUT STRESS

293
D I S P L AY U N T I L M A R C H 2 0 , 2 0 1 7

NEW MUSCLE,
IMMORTALITY, AND
NUTRITION HACKS March 2017 Mensfitness.com
The StyleIssue
March 2017
Features The Perfect Fit

72 Keanu 61 Bring the Heat!

Wants to Fight!
After a lifetime of play-
ing iconic badasses,
Keanu Reeves, at
52, remains one of
the most enigmatic
figures in Hollywood.
But here, the always-
guarded actor opens
up about life and fit-
ness, and reveals why
hes still ready to kick
lots of ass.
BY D AV I D K AT Z
The best new go-
anywhere gym wear.
66 Modern Classics
Snazzy (but cool) new
sneakers and watches.
68 Spring Cleaning
Grooming essentials to
shake off winter.
70 Journey Man
A $6,000 travel look for
under $1,000.

78 Turn Back Breakthroughs

Your Body Clock
Can you be a 45-year-
old but maintain the
body of a guy in his
20s? According to
one world-renowned
exercise scientist
the inventor of the
Fitness Agethe
answer is: Absolutely.
And its going to
change the way
you train.
BY ERIC BENSON
17 Top News
The best sports to
beat back the Grim
Reaper.
18 Muscle
Why meat eaters dont
have an advantage in
the gym.
20 Cardio
Cardio cancels out
binge eating; and
shocking your brain
leads to gains.

84 The 23 Health
Truth About How downward dogs
Testosterone can lower your blood
pressure.
The $2 billion testos-
terone-replacement- 24 Nutrition
therapy industry Is broccoli the veggie
says the solution to of youth?
all your problems is
some extra T. Is an
easy-access fountain
of youth a good
thing? Here, our man
61 These looks
searches for answers. are a hit no
BY B RU C E FA LC O N E R matter what
90 Rocket your game is.
Power
In space, your bodily
fluids go haywire,
your bones get brittle,
and your muscles wilt
On the Cover
at an astonishing rate.
Thats why, as NASA KEANU REEVES
sets its eyes on deep PHOTOGRAPH:

space exploration, DOUG INGLISH

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march
104 Eat your way
to shredded with
this get-lean plan.

30 For faster
results, master the
tempo tantrum.

17 Swingers
On Top Regulars The Body Book
live longer
27 Fight On (no kidding). 6 Fitness on the Go 98 Unbreakable
Enter the new world of 8 View from the Top Your total-body plan
luxury boxing gyms. to become a human
10 Daves Take machine.
30 Lift Smart Insider tips from our
Pace your workout for editorial director. 104 Chow Down
better PRs. 12 Celebrity Workout The low-fat meal plan.
34 Gear Up Keanu Reeves 110 A Cut Above
Sweat-soaking running hit-man plan. The new weight-loss
gear that banishes BO. 128 Before You Go supp youve got to try.
Your most pressing
35 Bring It 112 Sugar Burners
financial questions
Mark Cubans The best a.m. routine.
answered.
must-have apps.
114 The 500-Rep
36 Worship Her Challenge
Clock wise from top lef t: Linda Xiao; James Michelfelder; D ylan Coulter

Rita Ora lights up the Eat to Win HIIT at its finest.

big screen. 120 Be Inspired
47 Guy Food
37 Game On What people from the How to lose 90 pounds!
For Honor will unleash worlds longest-living 122 Stay Strong
your inner warrior. regions eat to stay A testosterone supp
practically immortal. shopping list.
38 Tune In
Meet Wolverines 50 Fast Fuel
badass new nemesis. How to make Spains
most iconic dish Columns
40 Go Fast paellainto a robust,
The new Alfa Romeo better-for-you 54 Learn It!
Giulia Quadrifoglio. one-pan meal. One man dares to de-
42 Get Out clutter his apartment.
52 Fit Chef
The months coolest The ex-pro swimmer 56 Earn It!
escapades. creating an organic The best new
chicken empire. credit cards.
44 Man Up
Fight the right way now, 53 Diet Hacks 58 Burn It!
have hot makeup sex The ultimate salad bar Next-level bike-
later. smackdown. commuting gear.

4 MENS FITNESS MARCH 2017

 WE FOCUS ON HIV
TO HELP YOU FOCUS ON

Ask your doctor if a medicine made by Gilead is right for you.

onepillchoices.com
2015 Gilead Sciences, Inc. All rights reserved. UNBC1850 03/15
 This month on
MensFitness.com
21-DAY SHRED: EXPANDED VERSION
Find out whats new in our most popular training program.
mensfitness.com/shred
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ON A BIG TRIP?
Check out some of our
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the U.K., Australia, Germany,
and Saudi Arabia.
6
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Find out how readers SENIOR DESIGNER Joe Summa DIET, HEALTH & WELLNESS DIRECTOR
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Clean up your act in
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WHAT YOURE Bill Jobson
FORGETTING IN TA B L E T D E S I G N A N D D E V E LO P M E N T
PROMOTIONAL ART DIRECTOR
THE GYM CHIEF DIGITAL OFFICER Sean Bumgarner
John Kitses
DIGITAL DESIGNER Linh Le
The five essential (and M A N U FACT U R I N G A N D P RO D U CT I O N
effective!) exercises PRODUCTION MANAGER Kellie Gleeson
every man should be
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EMIRATES
THE 25
W E I D E R P U B L I C AT I O N S , L LC
A SUBSIDIARY OF AMERICAN MEDIA, INC.
From top: James Michelfelder; Brooke Nipar
FITTEST CHAIRMAN, PRESIDENT & CHIEF EXECUTIVE OFFICER David Pecker
EXECUTIVE VICE PRESIDENT/CHIEF MARKETING OFFICER Kevin Hyson
CELEBRITY
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WOMEN
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Check out photos of VICE PRESIDENT, CONSUMER MARKETING Ephraim R. Brennan
Maria Menounos (host FOUNDERS
of E! News) and 24 Joe Weider (19202013)
more of the hardest- Ben Weider (19232008)
working, best-built
celebs in Hollywood.
mensfitness.com/10s
 View from the top

Never
slow down Set the time!
A metal sports watch
provides just enough bling
without looking like a tool.
T S N O S E C R E T T H AT S O M E G U Y S J U S T A G E
better than others. Now while some of that
may be geneticswhether its keeping a full
head of hair north of 40 or magically possess-
ing some eternally youthful physiqueId like
to take this opportunity to remind you that
your DNA can take you only so far.
Aging well, after all, is something you do. Its
about leading a smart, healthy life, building
great habits at a young age, and choosing to
walk through the world in a body that not only
makes you happy but also gives you confidence.
For proof of this, allow me to introduce our latest cover guy:
Keanu Reeves.
As anyone whos visited a cineplex in the past quarter century
knows, Reeves, who first burst on the scene in the late 1980s
as a teenage underachiever in the goofy Bill & Teds Excellent
Adventure, went on to become one of the great action stars in
recent memory, churning out blockbusters like Point Break
(1991), Speed (1994), The Matrix (1999), and, most recently,
the runaway cult hit John Wick (2014).
At 52, Reeves has exactly zero plans of slowing down, which
he makes very clear in his ass-kicking new movie, John Wick:
Chapter 2. As he reveals in a rare sit-down interview (page 72), Lighten up!
the raw physicality of filming great action is a true passion for If you own a single
blazing-yellow item,
him. I want to be able to do everything, he says. Since The make it a killer raincoat.
Matrix, Ive used this term superperfect. As in, Can we get it
superperfect? Thats part of what makes a great action film
the intensity of just trying to do the best you can in the circum-
stances that you have. Of course, thats a lesson Id urge you to
apply to all facets of your life, whether its eating right, dressing
right, or improving your own physique.
As you set your sights on new goals, dont miss our story on
From top: Levi Brown; William Hereford; Linda Xiao; Doug Ing lish

the single most important biomarker youve never heard of:

your fitness age (page 78). Developed by a leading exercise
physiologist, fitness age is the single surest indicator of your
long-term health and longevity. And get this: With the right
exercise planwhich were posting in full at mensfitness
.com/fitnessageyou can actually lower it, almost ensuring a
longer life. Hows that for a fountain of youth? Stack it high!
So are you ready to live a longer, happier, more fruitful life? I The greatest new
muscle-building burgers.
certainly hope so. Enjoy the issue.

David J. Pecker
Chairman, President, and Get serious!
For cover guy Keanu
Chief Executive Officer Reeves ass-kicking
of American Media, Inc. routine, turn to page 12.
 We started UNTUCKit
because we had trouble nding
shirts that looked good untucked.
Its a deceptively difcult look to
get right. Shirts just arent designed
that way. So we decided to make a
better shirt for the untucked man.
A casual shirt t for comfort, not
convention, and designed to
fall at the perfect length.

untuckit.com
Austin Chicago Los Angeles New York City San Francisco
 Daves Take

What winners know

Advice, wisdom, and healthy-lifestyle hacks from Mens Fitness Editorial Director and Galvanized Media CEO David Zinczenko

THE HIT- DO THIS!

MAKER
RIDES AGAIN Step into
Keanu Reeves is the ring
the eternal action hero.
Fitness studios have
As the rest of us age
already revolutionized
and Hollywoods tastes
biking and burpeesand
change, hes the same
now, thanks to Rumble
machine who took the
( rumblefitnyc.com ),
red pill back in 99. And
its boxings turn.
as he proves in this
Founded by my friend
months John Wick:
Eugene Remm and his
Chapter 2, hes still the
entrepreneurial dream
one man who can win a
team, Rumble is already
gunfight with a dog, a
a magnet for off-duty
Mustang, and sheer
models and aspiring
gravitas. Read our
Rockys alike, who come
revealing interview with
for the nightclub-quality
him on page 72and
sound system and stay
steal his immortality-
for the workouts. Pro
granting workout on
tip: Arm yourself with
page 12. (We did.)
these boxing gloves
from Cleto Reyes ($163,
cletoreyesboxing.com ).
KNOW THIS!

THE DEFINITION
OF A GOOD
INVESTMENT
IS ANYTHING
THAT LOWERS
YOUR STRESS
LEVEL.

WEAR THIS!

Clock wise from top lef t: Doug Inglish; Cour tesy of Cleto Reyes; Nick Ferrari (2); Prop st yling by Rachel
Exude
confidence
Buying great
cologne seems to
baffle even my most
style-savvy friends. So
Ill make it simple for
you: This month, ignore
the pushy salesperson
and jump-start your
style routine with the DRINK THIS!
brand-new Polo Red
Extreme (75ml, $75,
ralphlauren.com ).
The Caribbean
The latest signature vacation in a glass
scent from Olivier Lets face it: By the time March rolls around,
Gillotin, the master- youre usually pretty sick of winters perma-
mind behind Polos gray. This year, when I need a reminder (or
riotously successful
S t i c k l e y/ B e r n s t e i n & A n d r i u l l i

three) that spring weather is around the corner,

line of Red colognes, I head down the block from Mens Fitness HQ to
is robust, enduring, one of the best new bars in the city, BlackTail,
and unquestionably for my new favorite pour. The cocktail geniuses
masculineexactly there call it the Arawak: Bacardi, sherry,
the jolt of energy amaro, Campari, and coffee liqueur, with just
youre looking for, and enough absinthe to keep your feet tapping.
one nobody else has Get the recipe straight from the source at
discovered yet. mensfitness.com/arawak.

10
 The Cover Guys Gym

The
hit-man BULLETPROOF
BULLETPR
YO
YOUR
ROOF
OUR KILLER B
BODY
ODY

plan
BY MIKE SIMO
SIMONE
ONE
PHOTOGRAPH
P HOTOGRAAPH BY DO
DOUG
OUG INGLISH

John Wick racked up

76 kills in the original
filmnot too shabby for
a retired hit man. The
staples in his repertoire
include judo, jiu-jitsu,
gun fu (kung fu with
guns), and hand-to-hand

S t y l i n g b y J e a n n e Ya n g / T h e Wa l l G r o u p ; H a i r b y N i n a P a s k o w i t z ; M a k e u p B y G e r i O p p e n h e i m
combat. But it isnt just
these skills that let Keanu
Reeves-as-John Wick rip
someones face off with
a roundhouse kick. No,
what Reeves hasand
you can have, toois
something that takes his
abilities to a higher level:
an enhanced sense of
proprioception, or a
heightened awareness
of where every part of
his body is and exactly
what its doing at all
times. The follow-
ing workout, which
Reeves used to train
for John Wick: Chapter
2 , features multistep
exercises that efficiently
work several muscles
and body parts together, T-shirt: RIC
Jeans:
to earn you not just FABRIC BRAND
a killer physique EASTDANE.COM
Watch: INC
but killer moves, too.

12
I spy, with my little eye,
something beginning with S.
Who knows what youll see in the backup camera1 of your new 2017 Corolla, but thats
kind of the point, isnt it? Thats why it comes standard, along with Toyota Safety Sense P.2
Because, even though you might see almost anything, one thing we think you should
definitely see is safety. How many things can you spy that start with the letter S? Toyota Safety Sense Standard

Prototype shown with options. Production model may vary. 1. The backup camera does not provide a comprehensive view of the rear area of the vehicle. You should also look around outside your
vehicle and use your mirrors to confirm rearward clearance. Environmental conditions may limit effectiveness and view may become obscured. See Owners Manual for details. 2. Drivers should always
be responsible for their own safe driving. Please always pay attention to your surroundings and drive safely. Depending on the conditions of roads, vehicles, weather, etc., the system(s) may not work
as intended. See Owners Manual for details. 2016 Toyota Motor Sales, U.S.A., Inc.
 The Cover Guys Gym

Coldhearted circuits
MULTIPURPOSE MOVES AND A NONSTOP STRUCTURE ARE A DEADLY COMBINATION
PHOTOGRAPHS BY JAMES MICHELFELDER

HOW IT
WORKS

This is not your

traditional muscle-
building plan. Joint
stability, mobility,
injury prevention, and
explosive power are
its cornerstones.
Keanus body was put
through the wringer,
says his trainer,
Patrick Murphy. I
had to implement the
safest, most effective
program possible.
To accomplish that,
Murphy made heavy
use of bands: They
can be easier on
the joints than free
weights, he explains,
but I also like the
negative resistance
they present. Other
tools in the box are
unilateral exercises
like ice skaters and
single-leg pistol squat
hops, which enhance
proprioceptionthe

S t y l i n g By B a r r e t We r t z; G r o o m i n g by C a s ey G e r e n / B e r n s te i n & A n d r i u l l i u s i n g Sh i s e i d o;
bodys ability to sense
what all its parts are
doingand balance.

Patrick Murphy is an L.A.-

based celebrity trainer,
murphyfitness.com. 2) Sync up your entire body.

1) ISO LUNGE 2) ALTERNATING 3) STEP 4) BAND OR

WITH BAND REVERSE LUNGE FORWARD AND CABLE PALLOF
FRONT RAISE WITH BAND ROW PRESS PUNCH PRESS
Directions
Hold the band in both Anchor your band at WITH BAND With a cable handle or
hands shoulder-width navel height. Facing With a band anchored band anchored about
apart. Step on the your band, hold it in about chest height, chest height, turn side-
CIRCUIT 1

Perform each circuit center of the band with both hands with light turn around so youre ways and hold the band
F i t n e s s Te c h : J e b S t u a r t J o h n s t o n

two to three times one foot. Step forward tension. Step back with facing away from the in both hands in front of
per week. Complete into a lunge with your one foot into a lunge. bands anchor point. your chest. Step away
1520 reps of each Hold the band with light from the anchor point
free foot. Hold the lunge Row your arms back,
exercise and then
while slowly raising elbows grazing your tension. Take a large so the band is tense.
move on to the next
exercise. Thats one your hands to shoulder sides. Resist as you step forward while Press both hands out
circuit. Rest one min- level. Resist the band as re-extend your arms. forcefully pressing the in front of you, keeping
ute upon completion you lower your hands. Step forward and band forward. Resist your shoulders square.
then start again. Do 10 reps on one side, repeat, lunging with the as you bring your hands Resist as you bring
then switch. opposite foot. back to the start. hands back to start.

LIKE WHAT HES WEARING? GO TO MENSFITNESS.COM/GETTHELOOK.

14 MENS FITNESS MARCH 2017
 CIRCUIT 2
1) STANDING
LEG SWING
Balance on one foot.
Swing the other
forward as far as you
can control, then back-
ward the same way.
Do all reps on one side
before switching.
2) SINGLE-LEG
BALANCE BODY
LEVER
Stand on one foot, with
both arms above your
head. Hinge at the hips,
extending the free leg
back behind you and
your arms forward so
that your body makes
one plane from finger-
tips to sole of foot. Use
the standing leg to pull
yourself back up.
1 CIRCUIT 3
2 Attach a rope or straight
1) This shoulder-friendly alternative to the bench press eliminates leg drive,
forcing your upper body to work harder.
3) MODIFIED
ICE SKATER
Start by standing on one
foot. Push off that foot
to leap to the other side
and land softly. Quickly
repeat the process in
the other direction.
During each side leap,
tap your calf with the
heel of the trailing foot.
4) REVERSE
LUNGE KNEE-UP
HOP
Stand with feet hip-
width apart. Step back
into a lunge with one
foot. Drive the back
knee up and toward
your chest to explode
into a hop off your other
foot. Do all reps on one 3) For a joint-friendlier version of this move, see description on left.
side before switching.
1) DUMBBELL
FLOOR PRESS
With a pair of moderate
to heavy dumbbells, lie
on the floor with your
knees bent. Hold the
weights and lay your
triceps on the floor with
your elbows slightly
elevated. Press the
weights up above your
chest. Squeeze and re-
peat. Resist the weight
as you lower down.
2) IMAGINARY
CHAIR CABLE
HIGH ROW
bar to a cable station
set to the highest level. 2) Holding form will activate nearly
Holding a deep squat, every muscle in the body.
row the cable down to
your chest with your
elbows coming toward
3) SINGLE-LEG 4) SINGLE-LEG
LEG PRESS PISTOL SQUAT
your sides. Squeeze
Set up the leg press HOP
and repeat. Resist as
for moderate to heavy Stand on one foot.
you release the cable,
weight. Place both feet Extend the other foot
maintaining your squat.
on the platform so your forward while bending
knees are at right angles your standing knee
at the start. Remove and sending hips back
one leg. Press with the to squat on one foot.
For the full plan, leg remaining for a full Explode off the standing
including the warmup range of motion, but leg to hop up. Land
and Circuit 4, go to avoid locking out the softly with bent knee.
mensfitness.com
knee. Do all reps on one Switch to the other foot
/keanuworkout.
leg before switching. and repeat.
 The other guy.

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 Hard-hitting news from the cutting edge of modern research

BREAKTHROUGHS
hich type of

W cardio gets
you the
healthiest
and keeps you alive the
longest? Curious
exercise researchers
at the U. of Sydney
examined 11 different
health surveys on
more than 80,000 peo-
ple (average age: 52)
over nine years and
found that, amazingly,

Swingers those whod played

racquet sports like

Live Longer tennis, racquetball, or

squash in the previous

(Swimmers and
month had a 47% lower
risk of early death.
And thats not all:

Cyclists, Too). Enthusiasts who

swung a racquet regu-
larly also showed a
56% drop in cardio-
vascular disease. Its
believed that this type
of full-body exercise,
which features short
bouts of high-intensity
effort, helps you live
longer by boosting
your metabolism and
strengthening your
heart. Swimming, a
great whole-body
workout, came in sec-
ond, with aerobics in
third place and cycling
in fourth. Surprisingly,
neither soccer nor
running seemed to sig-
nificantly reduce pre-
mature death. To
court longer life, pick
up a racquet and add
the sport of kings to
your cardio routineit
will serve you well.
adam bible

D Y L A N C O U LT E R MARCH 2017 MENS FITNESS 17

 Muscle Breakthroughs
Carnivores s have no
advantage e over veggie
eaters in muscling up.

Vegetarians
build as much
lean muscle
Getting plenty of protein post-
workout is key to speeding
muscle growth and aiding
recoverybut what type of protein
is best? To find out, Arizona State
U. researchers tracked the diet and
workout habits of 70 elite endurance
athletes43 meat eaters and 27 veg-
etarians. And surprise! At studys
end, the veggie eaters had virtu-
ally the same lean muscle mass as
the carnivores and just as much leg
strength. And though the groups
VO2 max scores showed they were
equally fit, the vegetarian womens
numbers were 13% better. The
take-home: If youre getting the right
amount of protein per day (0.6 to
0.8 grams per pound of body weight),
it doesnt matter what form it comes
inplant, animal, or supplement.

Ask Mens Fitness

My weightlifting Your buddys reasons
partner is really for exercising may
erratic about be the problem.
no one, really. Each that concluded that Impulsive gymgoers
getting to the gym,
CROSS VS. group excelled in SIZE DOESNT the link between and its driving me
are most often moti-
CLANK: whatever played MATTER IN post-workout mus- crazy. Any idea
vated by feelings of
pressure, guilt, or
WHICH GETS to their regimen: MUSCLES cle size and muscle whats going on or shame about their
YOU FITTEST? CrossFit folks strength is tenuous what I should do? bodies, the Journal
had more endur- That guy with the at best. of Strength and Con-
CrossFitters and ance, lifters more ungodly big, bulging In fact, scientists J O E W. , N E W YO R K , N Y
ditioning Research
weightlifters often strength. bis? Hes not neces- noted, even when reports. If those
clash over which So mix it up to sarily stronger than you lose muscle thoughts plague him,
What makes a great
workout is best get the best of both you are. mass after time (or lousy) gym pal? its going to be tough
and now we know. worldsfitness Thats the upshot off, strength often Whats in his head. for him to stay con-
Sort of. snobs always lose of a review in sticks around. sistent. The gym
In a new study out in the end. Muscle & Nerve Take that, Hulk. should be seen as
in the Journal of a thing of value, not
Exercise Physiol- a chore or punish-
ogy, 13 seasoned If you do want to build strength in your ment, says study
author Dave Keat-
CrossFitters and 13 SHORT, muscles, the best way to do it is through
ley, Ph.D. If your pals
iron junkies were EXPLOSIVE short, explosive contractions lasting less
MOVES impetus to work out
put through a bar- than a second. In a new study in the Journal
ARE THE MOST is negative (I look
rage of tests, includ- EFFECTIVE of Applied Physiology , researchers found awful), not positive
ing pullups, shuttle that short exercises are not only less tiring (Im doing something
P e t e r Ya n g

runs, and explosive and easier, they also build more strength great!), you may
jumps. than longer, sustained contractions. need a new partner.
Who won? Well,

18 MENS FITNESS MARCH 2017 LUCAS ZAREBINSKI

 Cardio
d Breakthroughs

Bring it, bro:

Competition gets
you to the gym
Been slacking off instead of hitting
the gym and throwing up some iron?
Get yourself an enemy to go after.
Okay, not an enemy, exactly, but some-
one who can give you some stiff competi-
tion. Thats the very best motivation to work
out, according to UPenn researchers who
found that, rather than a cheering section, you
ou
BEST need to feel a sense of competitiveness to be e
WORKOUT extremely consistent with your workouts.
MOTIVATION: Their study, an 11-week weightlifting,
BEATING
SOMEONES running, spinning, and yoga program
ASS. involving 790 students, showed that
exercisers who competed for the top
spot on leaderboards had 90% higher
gym-attendance rates than those in groups s
in which competition wasnt emphasized.
So if youre feeling less than excited about
crushing it these days, challenge one
or a whole gangof your gym buddies to a
duel and watch the gains start rolling in.

Ask Mens Fitness

Some studies claim Like any new tech,
fitness trackers trackers have their
In it, four subjects capacity. (Check it pros and cons, so
are useless, while
WORKING (hey, we said it was SHOCKING out at mensfitness nailing down ben-
others say theyre
OUT MAKES a small study) who EXERCISE .com/tdcs.) efits is tricky, says
great for your
UP FOR BINGE ate 30% more cal- NEWS! And, boy, were we Kelly Evenson, Ph.D.,
health. Whats the
EATING (WELL, ories for a week ahead of the curve. a professor at UNC
Last November, lowdown? Chapel Hill and the
A WEEK OF IT) but still did 150 In a study at the
minutes of cardio we wrote about U. of Kent in the CALEB R., closest thing to
transcranial direct- B AT O N R O U G E , L A a human fitness-
The ill effects and worked out six U.K., nine guys in
tracker tracker
of a brief eating dayshad none of current stimulation their 20s did leg
there is. For exam-
binge can be offset the insulin resis- (tDCS), a new brain- extensions at about ple, one recent study
by exercise, says a tance/inflamma- stimulation treat- 20% of their max; she did suggested
small study out of tion that pigging ment that seems but when tDCS A fitness tracker that trackers dont
the U. of Michigan. out usually causes. to boost exercise electrodes jolted can work if you
improve health; but
actually use it.
their heads with her newest research
a tiny bit (2 milli- shows they can,
Many runners believe that landing on the amps) of juice, their indeed, lower heart
perceived effort disease riskbut only
ball of the foot is better than adjusting to a
RUN FOR IT lessened, allowing if used faithfully.
heel-first gait, assuming that going balls-
(BUT HEEL- them to exercise For max usefulness,
first will cushion the impact better. Not so:
TOE OR about 15% longer.
she says, wear it in
TOE-HEEL?) A study in the Journal of Sports Sciences the same position
discovered that when runners switch up You can buy a every day, update
their style, theres no change in the amount tDCS device at the software often, and
of force from one method to the otherthe brainstimulator pair it with benefit-
impact is just redirected through the body. .net, but ask your boosting apps.
doctor first.

20 MENS FITNESS MARCH 2017 JORG BADURA

 Health Breakthroughs

Daily posing can

TO SLEEP GERMS lower your risk
of stroke and
SMART, CUT MAKE HUGE heart disease.
BLUE RAYS ATM
ALL DAY DEPOSITS
Getting enough An NYU sample
good sleep is one of 66 New York City
of the best ways to ATMs found their
stay fit and healthy. keypads to be teem-
So hear this: The ing with bacteria.
more screen time Luckily, though,
you put in on your most are harmless
smartphone, com- types that thrive
puter, or tablet on skin and home
all day, not just surfaces.
near bedtimethe No, the real evil-
poorer and shorter doers are inside the
your sleep will be, ATMs, the research-
say UCSF scien- ers say: The cash
tists, who analyzed the machines spit
data on 600-plus out is rife with more
subjects. than 3,000 types
The culprit: Blue of bacteria. Many
light emitted by are linked to acne
screens, which hin- (collective shud-
ders the sleep hor- der), but some are
mone melatonin. deadly antibiotic-
To fight the blues, resistant strains.
block rays from So consider your
your phone or com-
puter with an app
from justgetflux
hands tainted
after withdrawals
or, better yet, get
Yoga lowers
.com or twilight
.urbanandroid.org.
yourself a Bitcoin
account. blood pressure
Thanks to the good folks at the CDC, we know that
Ask Mens Fitness about 75 million Americans haveand 59 million
more are on the verge of developinghigh blood
I love to hit the Any consistent exer- pressure, which can dramatically increase heart disease
golf course on the cise is good for you
even golf, according
and stroke risk. Those are some scary numbers. Of
weekends, but my
to new data out of course, if you think or have been told that youre at risk, tak-
gym-loving
the U. of Edinburgh, ing sensible steps like quitting smoking and exercising can
buddies say Im
in Scotland, where help stave off high BP, also known as hypertension. But if
not getting any golf was born back
real exercise. Am I youd like to be even more proactive, try yoga: A new study
in the 1400s. The
wasting my time? study, the largest presented to the Cardiological Society of India shows that
and most systematic practicing hatha yoga an hour a day for a month can
review ever done, Push blood lower blood pressure even more than lifestyle changes.
found that golfers pressure In the study, the yogis, who did stretching poses and
live longer than non- downward
golfers and are in breathing exercises, had a huge drop in diastolic BP (pres-
better health overall,
with daily sure while your heart is resting) over 24 hours, from a dan-
says author Andrew yoga gerously high 81 to a normal 76. A decrease that drastic
Get on the ball:
Golfers live longer Murray, M.D. Golf sessions. could lower stroke risk by 15% and heart disease by 6%.
than nongolfers. is a great choice for
longevity, physi-
cal, and mental ben- The way you breathe throughout the day and while exercising can calm
efitsand you can your body and mind and help them both perform better. Yet proper
play it from age 3 to breathing is one of the most overlooked methods of improving health.
103, Murray says. BREATHE Now theres even more evidence that breathing right is important: In
Just ditch the cart THROUGH YOUR research at Northwestern U., subjects who inhaled through their noses
and carry your clubs: NOSE! were able to recognize fearful faces faster and remember images bet-
An 18-hole round can
Juliachka/Getty

ter than when they were exhaling or inhaling through their mouths.
burn 1,200 calories, Researchers believe rapid (panicky) nasal inhalation synchronizes
compared with 600 brain areas to make us more aware of our surroundings. For respira-
for cart jockeys. tion tips, go to breathing.com.

MARIUS BUGGE MARCH 2017 MENS FITNESS 23

Nutrition
Broccoli can help head
off the aging process.

Breakthroughs

Broccoli:
a pep
stalk
from
Mother
Nature
Love broccoli or hate it, youll probably be wanting more of it once you read
this. Packed with tons of vitamins, minerals, and antioxidant phytonutri-
ents that help you stay fit and trim, broccoli also contains niacin (alias vitamin
B3), which helps create an enzyme called NMN (for nicotinamide mononucleotide).
Now a study conducted on mice at the Washington U. School of Medicine has revealed
that the NMN in broccoli helps your body use energy more efficiently, slows age-
related weight gain, boosts eyesight, and improves insulin sensitivity. In other
words, it staves off many of the negative effects of aging. Even as the NMN-munching
study mice got older, their metabolism and energy levels remained comparable
with that of younger, friskier rodents. Cant stand broccoli? You can still reap the
benefits of NMN by eating foods like chicken, pork, tuna, mushrooms, peppers, and
peanuts, which are also extremely rich sources of niacin.

burn more fat and six extra months,

Ask Mens Fitness SCIENCE protects it against YO-YO Nature reports.
SAYS: LOSE high bp, pre-diabe- DIETING MAY It seems the little
Ive picked up a diet Seems so, Sam. WEIGHT 3 tes, and diabetes. BE A GUT guys guts remem-
soda habit, but now Research increas- HEALTHY Pretend youre
REACTION bered obesity
ingly shows that NEW WAYS fondly, and sped
Im hearing that the watching your-
sugar substitutes After Israeli up weight gain
diet stuff is almost self stuff your face.
fail to do their job Have dinner researchers put when off the diet.
as bad as the regu-
that is, prevent obe- To drop pounds, mice through a The finding may
lar. Is that true? earlier. Stop eat- try a little men-
sity and diabetes,
ing around mid- cycle of weight lead to treatments
says Mass General tal imagery, says loss and gain, they to combat yo-yo
SAM R., MIAMI, FL
afternoon, and a new report from
Hospitals Richard found that the dieting. Till then,
dont start again the U. of Aberdeen
Hodin, M.D. Case in rodents systems fortify your gut
point: Hodins latest till morning. in Scotland. Seeing all returned to nor- with plenty of
study found that, in Restricted feed- yourself from an mal but one: Their probiotic (yogurt,
the stomach, aspar- ing cuts appetite external perspec- microbiomes (germ kimchi) and pre-
tame actually blocks and ups fat burning tive could help you colonies) stayed in biotic (asparagus,
an intestinal enzyme at night, say Pen- put on the brakes. onion) foods.
obese mode for
that helps protect us nington Biomedi-
F r o m t o p : L e v i B r o w n / Tr u n k A r c h i v e ; G e t t y

from gaining weight. cal Research Center

And its not just researchers.
aspartame. Multi-
A compound in aged cheeses may help
ple studies show Go low carb once
keep you alive longer, says Nature Medicine .
that, across the a week. Eating just OLDER Italian researchers found that subjects
board, sugar substi- three low-carb CHEESE
who ate higher amounts of mature cheese
tutes tend to promote meals in a 24-hour HELPS YOU
obesity, plump up GET OLDER had 40% less risk of heart failure. The com-
To stay lean, period lowers your pound, spermidine (also abundant in soy-
drop diet soda. belly fat, and, basi-
insulin resistance, beans and mushrooms), was first isolated
cally, keep you fat.
Hodins advice: Stick say U. of Michi- from semen, winning it our award for Most
to water. gan scientists. This Unappetizing-Sounding Health Boon Ever.
helps your body

24 MENS FITNESS MARCH 2017

 THE FIT NUT
Fuel your tness with The W nderful Nut. W nderful Pistachios are
one of the highest-protein, highest-ber nuts around. So push your health to
new heights with this tasty little powerhouse of heart-healthy goodness.
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Scientic evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, such as pistachios, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.
See nutrition information for fat content. 2017 Wonderful Pistachios & Almonds LLC. All Rights Reserved. WONDERFUL, THE FIT NUT, the Package Design and accompanying logos are trademarks of Wonderful Pistachios & Almonds
LLC or its afliates. WP16815
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 ON Everything
you need to
make life work

TOP
for you

Snap your
fist, then pull
back for a
proper punch.

Enter
the ring
Boxing checks off all the right training criteria: Its anaerobic!
Muscle toning! Core sculpting! And whether theyre grimy or
sparkling, boxing gyms have become beacons of total-body
fitness. Plus, youll never have more fun hitting things with all
your might. Ready to go a few rounds? Step this way.
By Mike Woods
Photograph by James Ryang

MENS FITNESS 27
Boxing gyms have come a long way
from the gritty, dank caves Rocky
prowled in Phillys predawn hours. Just
as we had the luxury-climbing-gym
revolution last yearwhen men skipped
the treadmill to flex their bouldering
skillswere now witnessing an explo-
sion of ultra-high-end boxing temples.
Leading the way are Box N Burn Boxing
and Fitness in L.A., Chicagos Unani-
mous Boxing Gym, and, most recently,
the gleaming Rumble, which opened a
6,000-plus-square-foot location in
New York City this past January. At this
knockdown palace, which is partly co-
owned by a former Google executive
and a master trainer from Bravos Work
Out New York, you can work on full-
body toning while hitting an aqua heavy
bag, which is much easier on the joints
and tendons. Our clients dont just
punch a bag for 45 minutes. We have Pugilist 101
weights and benches, says Eugene
Remm, a head of the EMM Group and
a Rumble co-owner. Add our overall
The beginners guide
cleanliness, and nobody thinks
boxing. (For more about Rumble,
to picking a boxing gym
visit mensfitness.com/rumble.) We Before you ouve hit Bengay, with heavy heard of a swimming
totally approve of the rise in boxing can pull on the
gloves, you need
Y YouTube,
and after
bags wrapped with
duct tape.
instructor who hasnt
been in the water?
gyms, and not just because weve seen watching Next, find a trainer. And dont be intimi-
to find the right
Creed too many times. Boxing isnt just placeand the highlights of Mike Tyson Let the owner know dated. The camara-
about fightingits a great workout right trainer. knocking heads into if youre interested in derie found in boxing
that boosts mental agility, improves the cheap seats, youre competition or fitness, gyms is second to
amped to learn the says Hardy. Then ask none, and most boxers
coordination, and blends cardio and ropes. Now what? about style: Do you are chill cats who are
muscle sculpting. Boxing is the only Start by going to a respond better to an happy to share tips.
sport where you have to stay on your reputable gym, says earful of growls from a From the banker throw-
feet the whole time to be successful, Heather Hardy, the grizzled vet, or pats on ing soft punches to the
WBC international the butt from a gentler welterweight prospect
says Eric Kelly, a four-time amateur featherweight champ. soul? Make sure the fighting on HBO next
national champion who now trains What constitutes as gym trains white- week, theyre all there
clients in NYC. Meanwhile, youve got reputable depends on collar types, and steer to better themselves.
to keep a guys foot out of your ass. your personal prefer- clear of anyone lacking Its one of Americas
ence. The gym doesnt ring time. I dont take last true melting pots,
That requires every muscle in the says Bruce Silverglade,
have to be beautiful the no fighting experi-
body! Heres what you need to know it can be a hole-in- ence trainers as seri- owner of Gleasons
before you step into the ring. the-wall reeking of ously, says Kelly. Ever Gym in Brooklyn.

28 MENS FITNESS MARCH 2017 D Y L A N C O U LT E R

 On Top Slug away
Avoid this fate by
slipping, or ducking,
the next roundhouse
that comes your way.

THE SECRET
TO SUREFIRE
RIPPED ABS
AND CHISELED
ARMS?
BOXING.

HOW TO
TAKE A PUNCH
bout to get clocked? Heres

A how to avoid hitting the mat.

Keep your eyes opendont
blinkand focus on your
opponents chest to spot any muscle
movements thatll indicate an incoming
bell ringer. Next, slip the punch, which
means moving your head to the side
that way, youll deflect the hooks full
force. Finally, tuck your chin. This is a
matter of discipline, but its the best way
to prevent an embarrassing TKO.

2
Group class
or one-on-
one?

Group gigs
are great for YOUR TOTAL-BODY
Spinning, but in
the boxing space?
BOXING WORKOUT
Theres something The beauty of boxing workouts is that you can still become a mini Mayweather
to be said for start- whether you make it to the gym or not. Done right, this boxing workout will
ing out by yourself eventually transform you into a Golden Gloves god.
and locking down
the basics. But STEP 1 to stay balanced when As you hit the bag for
if youre not sure Stretch you punch. It also puts three to four rounds, 1 3
youll like the sport No muscle goes unused, your hammies, adduc- make sure to snap the
at all, consider so spend five to 10 min- tors, quads, and calves punch before you bring
taking a few group utes before the bell rings to work as you move the hand back.
classesthey are stretching every body laterally. Start with
part. Work those ham- three rounds, sliding and STEP 5
cheaper, have some
strings: Stand straight popping comboswhich Hit the speed bag
nice camaraderie,
and bend over, with helps refine your eva- Fast-twitch muscles pop
and can provide a
your fingers touching sion techniqueswhile as the speed bag goes
good intro. One-
the floor. To prevent rat-a-tat. The goal is to
Clock wise from top lef t: Jorg Badura; United Ar tists/Photofrest; Nick Ferrari; Prop

on-one is best, picturing a foe in your

says Kelly. You get
tearing your shoulder face. Youll eventually be build combos, which Boxing gym essentials
muscles, place your able to shadowbox for will improve shoulder
all the attention. strength and train you
hand against a wall 15 minutes (five rounds) Everlast 120" Hand Wraps
Your trainer can and lean away, which to keep your hands high.
and in the process build
focus on technique stretches the fibers. a toned trunk. Besides helping you get These wraps will keep your phalanges
and make sure you some killer shoulders, and metacarpals from splintering. And the
aint just staring STEP 2 STEP 4 practicing the speed polyester-nylon material is breathable, so
at asses and Jump rope Hit the heavy bag bag is for rhythm, they wont get too stanky too quickly.
being lazy. Jumping rope is crucial Learn how to control timing, and relaxation. $9, everlast.com
to building the quickness your foe with a jab Punches shouldnt be Everlast Powerlock Hook &
and agility youll need to while also working your thrown with flexed
s t y l i n g b y R a c h e l S t i c k l e y/ B e r n s t e i n & A n d r i u l l i

Loop Gloves
be a ring king. Start out core and hips, from musclesrelax your arm
jumping with both feet, which youll transfer to keep a steady rhythm, Versatile enough for bag work and
then gradually alternate, power to your punches. which translates to a even sparring, Powerlock gloves are
jumping five on the left The power comes from more fluid motion. Dont constructed entirely of a proprietary foam
and five on the right. the ground up, says punch the bag; its that grips every contour of your fist while
Only after you master Kelly, and the core must as if your hand were absorbing shock upon impact.
that will you be coordi- be strong to get the right holding a bicycle pedal $100, everlast.com
nated enough to jump velocity behind each moving in a continuous
To learn more about Reebok Boxing Boot-Buck
back and forth between punch. Aim for heavy circle, hitting the bag
how a boxing work-
right and left. bags attached to a every time it gets to the The go-to boxing shoe for ankle support
out can overhaul top. To improve your
chain, rather than those and style. Youll get good traction while
your fitness levels, STEP 3 connected to the wall accuracy and head doing the Ali shuffleand at the right price
go to mensfitness
Shadowbox the swinging helps hone movement, sub in a point for the average Joe Boxer.
.com/fightplan
This drill helps you learn your body movements. double-end bag. $100, reebok.com
 On Top Lift smart

Change

pace!
the

Varying the tempo of

your workout can bring
huge improvements
in strength and power
By Pete Williams, N.A.S.M.-C.P.T.
Photographs by James Michelfelder

S t y l i n g by B a r r e t We r t z; G r o o m i n g by C a s ey G e r e n / B e r n s te i n & A n d r i u l l i u s i n g

Youll achieve that

extra power boost
youve always
coveted if you toss
the medicine ball at
just a modest pace.
L a u r a M e r c i e r ; F i t n e s s Te c h : J e b S t u a r t J o h n s t o n

When it comes to setting personal records in the weight room, its natural to focus on sets, reps, and weight. But most athletes
give little thought to tempothe cadence at which a movement pattern is performed. Enter tempo training, which was popular-
ized years ago by strength coach Ian King but has resurged. And no wonder: Changing up tempo can produce dramatic results,
including increased strength, power, and size. It can also help you bust through plateaus by mixing up stale routines that no
longer generate results. By varying the speed, you trigger a response that creates muscle growth, says Ken Croner, owner of
Indianas Munster Sports Performance. Whats more, being aware of your tempo ensures a more mindful workout, an antidote
to all the digital distractions thats made it difficult for athleteslike everyone elseto concentrate on the rep at hand. Focusing
on your lifting tempo forces you to think about what youre doing, says Croner. Muscular and mindful? Cant beat that.

30 MENS FITNESS MARCH 2017

 One Emergen-C every day and youll emerge restored, fortied and replenished.
A super fresh formula packed with B vitamins, electrolytes, antioxidants and
more vitamin C than ten oranges.* Why not feel this good every day?

Antioxidants include Vitamin C, Zinc and Manganese. *Based on using the USDA.gov nutrient database value for a large, raw orange. Alacer 2015
 On Top Lift smart

if your eccentric
SLOW DOWN
TO BUILD phase takes 10
STRENGTH seconds, which SAMPLE
adds 100 seconds WORKOUTS
Athletes typically to a 10-rep set and
These can be
lift at a steady pace, raises the TUT done on their own
powering through tenfold. Plus, squat- or consecutively
the eccentric (low- tingmore than
ering), isometric any other moveis Slower-tempo
workout
(holding), and about execution,
concentric (raising) and a slower tempo >10 pushups:
portions of a lift. forces you to squat 4 seconds down,
Looking for
2 seconds hold,
But greater gains properly. 1 second up
explosive power?
Decrease the weight
require a change Tempo training and boost your rep
>10 squats:
of pace. even applies to 6 seconds down,
speed. Youll soon see
more gains than ever
A slower tempo thrusters, the popu- 1 second hold, before.
increases a lar CrossFit move: 1 second up
muscles time Slow down in the >510 pullups
under tension (TUT) squat portion before (depending on
for each rep. The exploding into a ability): Starting
from the bar,
greater the TUT shoulder press. 2 seconds down,
(on the lowering Beyond the greater 2 seconds (hold at
or holding por- TUT, this encour- bottom), 2 seconds
tion), the greater ages proper form. A (hold at top)
the stress on the criticism of CrossFit
Faster-tempo
muscles; that is that it empha- workout
leads to optimum sizes speed at the
hypertrophy, or Do these as fast as
expense of form,
possible:
muscle building. and some athletes, moderate resis-
>10 bench presses SPEED UP TO FOR A NEW
As a bonus, this especially newbies, tance60% of a
using 40% of 1RM INCREASE PR, MIX UP
speed encourages arent ready for bal- EXPLOSIVENESS one-rep maxand THE TEMPO
proper form. >10 squat jumps maintain a high
listic movements.
using body weight
A pushup is more A slower tempo On the other effort while moving Alternating
>10 medicine ball
effective if you yields a correctly hand, working at a quickly. The end of between various
rotational throws
spend three to four performed lift. using modest weight faster tempo with a set shouldnt feel tempos will not
seconds lowering Anthony less weight is better harder than the only help you break
yourself and one to Hobgood of Exos when training for beginning. through plateaus,
two seconds hold- in Gulf Breeze, FL, power. A quicker Have a 300- itll lead to a more
ing just above the recommends slow- pace increases pound bench max? focused workout
floor before power- tempo training the bodys ability Load just 180 and a more efficient
ing back up. Theres with pullups. This to handle rapid pounds and blast gym session
additional TUT, and increases TUT and stretch loads; the through all three overall. Tempo is so
the slower move- stops the natural faster movement phases. Or do a valuable because
ment recruits more tendency of using a also lengthens squat jump using it serves so many
To learn more about
shoulder stabilizer bodys momentum how to maximize
your fascias elastic just your body goals, Hobgood
muscles and better to get through a and improve your properties, causing weight. For both says. You know
engages the core. set, boosting the TUT training, go to muscles to contract workouts, youre the moves; this just
mensfitness.com
A squat becomes number of pullups /TUT.
more forcefully. combining speed changes things up
extra challenging an athlete can do. Focus on and strength. to improve results.

My girlfriend got have some horror stories. One gentleman once wore jeans
THE SPIN me a gift certificate
to a spin studio I to classhe didnt have a change of clothing. It was the most
uncomfortable ride Ive ever watched. Another guy came in
MASTER for Christmas, but
Ive never been
without a shirt. It was a bit shocking, but he had a nice body,
so I didnt mind. The general rule is to wear padded cycling shorts or
JEN BARNET OF
XCYCLE VEGAS spinning before. gym shorts (or gym shorts over cycling shorts), then either a muscle tee
SOLVES YOUR What shouldand or tank. The outfit is lightweight and wont interfere with your bike. Aside
WORKOUT WOES shouldntI wear from jeans, avoid khaki shorts, which are constricting. But there isnt
on the bike? much you shouldnt wear. Even outdoor cycling shorts are acceptable.
NICK S., CANTON, OH Those shorty-shorts show your love for fitness. Ive also seen more
Brad Swonetz

guys take their shirts off midclass. Thats fine! If youre dripping with
sweat, take it off. That means youre getting what you came for, and youll
probably inspire the person next to you. But definitely no jeans!

32
 2016. Wm. Wrigley Jr. Company. All Rights Reserved. 5, Life Happens in 5, Ascent, and all affiliated designs are trademarks of the Wm. Wrigley Jr. Company or its affiliates. Not actual product sold in stores.
 On Top Gear up

STYLE SENSE
Cool running
By Peter Koch
Photograph by Jarren Vink

FA S H I O N T I P S
FROM THE PLANETS
B E S T- D R E S S E D M A N Its time to update your wardrobe with threads thatll keep you
stylish as you smash through those early spring PRs
TIM GUNN
( A K A @T I M G U N N )

QORs insulated hoodie

shields your body
from the elements.

What are the 4

essential shoes
every man should Time to hit the streets
have in his closet again! But if youve
and why? 1 been wearing basket-
TOM M., SACRAMENTO, CA
ball shorts and a
ratty muscle tee for
I believe that shoes your outdoor cardio,
are our most important 3
youre past due for
wardrobe investment. a serious upgrade.
We are judged by our These brands are
footwear, so spending melding breathable,
a bit of money and high-tech, fashionable
some time on consider- 6 fabrics that kill BO
ing the right options will and soak up sweat,
serve you well. so youll look good
Lets begin with the while burning away
essential of all essen- the winter blubber.
tials, the black-leather
cap-toe oxford. This 1
sleek and elegant must- 4) QOR Italian
have is your go-to for Fleece Hoodie
weddings and funerals, A drawcord-free
job interviews, and hood gives this fleece
formal occasions, 2
5 a street-friendly aes-
including black tie.
thetic, but its whats
Next is the brown-
inside that sets it apart
leather brogue. Dress it
from your Champion
up or down, pair it with
hoodie. The double-
jeans or gray flannelit
knit spacer fabric
never disappoints.
Every man must also
insulates on a brisk
own a tan, beige, or morning, breathes bet-
3
light-brown loafer. Like ter than pure cotton
the brogue, the loafers as you hustle to the
hallmark is versatility. gym, and quickly wicks
A bootwhether a away sweat when your
lace-up, a suede desert warmup kicks in.
boot, or a Chelsea $128, qorkit.com
modelis a wardrobe
staple that enhances 1) Tracksmith Van
1) 2) Lululemon Box 3) Nike Free Train 5) District Vision
your look. Cortlandt Singlet Space Short Instinct Hart Nagata Speed
Finally, we all need Blade
While some Made of an Were not sure
Pr o p s t y l i n g by We n d y S c h e l a h / Ha l l ey Re s o u r c e s

a white-canvas or
leather low-top trainer, workout kits scream abrasion-resistant whats best about this The Nagata is
aka sneaker. The for attention, this fabric studded with training shoeits flex- serious about per-
sneakers ubiquity is mesh singletthats laser-perforated ible, warp-knit upper, formancenote the
both a blessing and a runnerspeak for a vents, the Box Space the responsive mid- shatterproof lenses
curse. The most versa- lightweight, breath- withstands beatings sole, or the fact that and titanium-core
tile are those with the able racing tankhas from the worst of Kevin Hart is cheering framesbut our favor-
simplest silhouettes a clean, understated CrossFits WODs. Cant our every squat. Not ite detail is the water-
and the fewest bells style that makes it keep up? Microfiber literallythough the fit repellent sports strap
and whistles. These easy to match with panels absorb sweat comedian did scrawl that holds on tight,
service jeans and a whatever shorts or and chalk if you double 23 quotes, like Health even during scrappy
T-shirt as well sweats are clean. over between reps. Is Wealth, all over it. sprint intervals.
as more formal $65, tracksmith.com $98, lululemon.com $140, nike.com $249, districtvision.com
pants and blazers.

34 MENS FITNESS MARCH 2017


The Cuban advantage
This month, everyones favorite billionaire investor, NBA owner, TV star, and fitness fiend talks
technology: the rise of artificial intelligence, his essential apps, Apple vs. Android, and what hed do
differently if he were in Mark Zuckerbergs shoes By Mark Cuban
If you were running Facebook,
what would you do differently
and why?
MARK S., WILMINGTON, DE
Financially, Facebook is crushing
it, so Id make sure I kept my
I use both Android employees happy. Theres
not much I can add there.
and Apple, says Cuban Operationally, the one thing Id
of his smartphone change is to allow users to receive
preference. I always truly organic, algorithm-free feeds
as an option. I just think in this
have service.
day and age of living in an echo
chamber, allowing information to
flow organically is a good thing.
Whats the best book youve read
lately and why?
V I N C E C. , L A N CAST E R , PA
The Master Algorithm: How the
Quest for the Ultimate Learning
Machine Will Remake the World, by
Pedro Domingos. Its a very read-
able guide to how all the different
forms of artificial intelligence work
and how they can impact each of
us and our environment now and
long term.
Are you a big supporter of certain
kinds of work spaces? For
example, are you a proponent of
open-air officesthe kind with
lots of cubicles and interaction,
popularized in Silicon Valleyor do
you prefer your employees to have
private offices?
CORY E., CHICAGO, IL
Im all for open spaces. I dont
have an office and dont feel like
I need one. I like the energy an
open office brings and the ability
for people to talk to each other
more easily.
From top: Brian Doben; Zaza Pachulia/Get t y Images; Nick Ferrari
Whats the best habit youve
picked up as a CEO? And whats
the worst youve ever successfully
gotten rid of?
WINSTON L., FRESNO, CA
The best habit is probably
doing everything I possibly can
Mark via e-mail. The worst habit is
Pa s swo rd
not doing enough meetings
because I do everything via
Sign in e-mail. Fortunately, I hire people
who are good at doing fewerand
shortermeetings.
Ask Mark! Have a question for Mark Cuban? E-mail him here:
cuban@mensfitness.com.
On Top Bring it
Everyone complains about
millennials being bratty, disre-
spectful, reluctant employees.
Have you found this to be the case?
L A N C E E . , P I T T S BU RG H , PA
No, because I dont hire bratty or
disrespectful people, regardless
of age.
You manage to do so many things
at oncerunning businesses,
owning the Mavs, being on Shark
Tank. What are your secrets to
multitasking?
BEN S., NEW YORK, NY
No meetings, no phone calls unless
someone writes me a check.
What are the apps you cant live
without?
ARCHIE L., NORTH SALEM, NY
Cyber Dust, because I want
privacy and as minimal a footprint
as I can leave for my messages.
Then NBA League Pass, because
Ive gotta watch the NBA, as well
as Fox Sports GO so I can see my
Mavs when Im on the road. And
MyFitnessPal: I track everything
I eat and all my workouts. Its the
only way I can keep the weight off.
I read that you use Android instead
of Apple. Is this still the case, and if
so, why did you make that choice?
J A M E S T. , LO S A N G E L E S , C A
I use both. Each is on a different
network, so I always have service.
Whats the most exciting tech
company out there weve never
heard of?
PETER D., BOSTON, MA
If I told you, Id have to shoot you.
This 20
2015
book
describes
descri
the rise of
algorithms
algorit
that learn,
lea
evolve, and
evolve
adapt.
MARCH 2017 MENS FITNESS 35
 On Top Worship her
I attack any job with energy
and respect, says Ora.
Suffice it to say: It shows.
36 MENS FITNESS MARCH 2017
An
alluring
Ora
British actress and singer
Rita Ora goes Fifty Shades
Darker B y C h r i s M a r t i n s
British singer and blos-
soming actress Rita Ora
bears little resemblance to
Mia Grey, the chaste, periph-
eral character she plays in the
Fifty Shades franchise. In real
life, the 26-year-old is a sexy,
ambitious, hardworking star.
This past year, she inked
a massive record deal with
Atlantic Records UK; launched
her 15th Adidas line; and
became the host of Americas
Next Top Model. To think,
when Ora broke through in
2011, it was as a guest vocalist
on a dance cut called, ironically,
Hot Right Now. She couldve
become a hook-singing studio
chanteuse, but being in the
background was never the plan:
I attack any job with energy
and respect. It shows. This
year shell drop her sophomore
LP. Its my pride and joy, she
says. The theme is celebrating
the fact that Im freethe free
referring to the successful
lawsuit she brought to get out of
her Roc Nation contract. That
holdup, she says, just gave her
time for everything else. Like
acting alongside the late Carrie
Fisher in WonderwellI play an
evil witch/manipulative sexy
personand filming Februarys
Fifty Shades Darker. Her role is
larger in the sequel, but shell
leave the more erotic scenes
to Dakota [Johnson]. Not
that shes camera shyher
2016 shoot with photographer
Patrick Ford/Lickerish/CPi
Terry Richardson, whose photos
never seem to feature anyone
clothed, made waves. But Ora
doesnt see the problem: I dont
look at being naked as risqu,
she says. I look at it as beautiful,
fun, and artistic.
 On Top Game on

THE FIT GAMER

OPTIC GAMINGS
H A LO M A S T E R A N D
R E S I D E N T GY M R AT

M I C H A E L F L A M E SW O R D
C H AV E S

What are the go-to

weightlifting moves
thatll max both my
lifting and gaming
potential?
MAX C., VENICE BEACH, CA

The thud of swords against shields and armored The most impor-
chests is part of the excitement of For Honor.
tant moves I do are
compound liftslike

Unleash your inner warrior

deadlifts, bench
presses, and squats
because they train the
neural pathways of my
Go for glory as a knight, Viking, or samurai in Ubisofts brutal, blood-tingling For Honor by Mike Rougeau brain to actively fire
multiple muscle groups

at the same time. That
The biggest Ubisofts combat- rock-paper-scis- Campaigns way, Im priming those
video games focused For Honor sors: Flick between in multiplayer signalswhether from
of 2016, as in every introduces a much stances (left, right, Faction Wars last my brain to my fingers
other year, were more up-close- and high) to defend real-world weeks; (to pick up that bar) or
almost universally and-personal style against attacks and when the dust to my hips (for power
of the shooter of killing. launch your own. settles and the to lift)to perform
optimally even if Im
variety: Titanfall Set in a world of And regardless smoke clears, the
not exercising.
2, Battlefield 1, knights, Vikings, of which warrior victors get the Secondly, deadlifts
even the cartoony and samurai, its you choose, you spoils, like warrior work your grip like no
Overwatch. Their an all-out brawl, can switch among customization other. Even after Ive
macho arsenals offering players the a dozen unique options. They can played eight hours a
and familiar game- promise of glory fighting styles also opt to plunder day (or even all night),
play scratched the in battle before each designed by the in-game world my finger movements
still feel effortless;
itch many gamers crushing their real-life masters and control a
Ive trained them to
feel if their trigger skulls under broad- in weaponryso nameless warrior, adapt to the constant
fingers go too long swords, katanas, when you engage like a Viking Raider demands I put on them.
without popping and morning stars. with foes on the who challenges A lot of gamers like
a foes head like For Honors battlefield, mind and seeks to over- Since Sylvester is me, who play first-
a cherry. unique combat games, feints, and throw the ruthless naturally curious, person-shooter games,
Dots appeals to his struggle with forearm
But variety is the system is a multi- parries are crucial chieftain Ragnar. analog love of putting
and finger strength.
killstreak of life, and layered game of to survival. Why? For Honor. together old puzzles.
But doing deadlifts
with a mixed gripone
overhand, one under-
handmakes holding
What I play on my smartphone a controller for hours
BMX biker Nigel Sylvester much easier.
I also deadlift with

Video games help me hone my hand-eye coordination, but Im always

busy doing a million things, so I usually play only when Im flying.
I was hooked on Temple Run for a while. I liked the superfast game speed
heavier and heavier
weights, so when Im
playing multiple days in
and collecting characters, each of which had different abilities. My favorite a row at a tournament,
was Scarlett Foxshes more agile than the others. My new obsession is the constant stress of
Dots. Since Im naturally curious and like solving old puzzles, its the perfect holding the control-
O l i v e r M c Av o y

game for me. When I play it, I keep all distractions to a minimum. I raise ler doesnt bother my
the brightness on my iPhone 6S screen so I can see everything really well, hands. My brain and
listen to some Young Thug or J. Cole, and just zone out. body are equipped to
work in tandem.

MENS FITNESS 37
 On Top Tune in

Marvels
newest badass
Boyd Holbrook had to completely change his lifestyle to battle
Hugh Jackmans Wolverine in Loganand it wasnt easy
By Molly Langmuir

Boyd Holbrook is a changed man. After spending 14 hours a

day for the past two years on the sweltering Colombian set
of Netflixs series Narcos, in which he plays a DEA agent chasing
drug kingpin Pablo Escobar, Holbrook didnt have much time, or
desire, to hit the weights. But that was before he joined the
Marvel universe as Donald Pierce, the jacked, mutant-hating
cyborg and robotics genius who battles Hugh Jackmans Wolverine
in Logan, which opens this month. Naturally lanky, Holbrook real-
ized he needed to add weight to his 6'2" frame. Not a simple task.

HUGH AND
ID DO BURPEES
How much time did What changes did ON SET JUST TO
you have between you make to your GET THE BLOOD
shooting Narcos and day-to-day lifestyle? FLOWING.
Logan to get into I started getting
shape? 4,000 calories a day
I had only about a and stopped eating
weekend, so I had carbs and sugar,
to start my training which is the devil. I
in Colombia. I didnt also cut out smoking
Donald Pierce is a even have a trainer, and drinking. I ended few sets of burpees then do three sets Hughs about
cyborg with a simple so Id do a sort of up putting on 25 just to get the blood of 50 box jumps, a working out
mission: kill all mutants.
prison-yard workout. pounds of muscle. flowing. 2,000-meter row, whenever he can.
I used a pullup and and 20 wall balls
dip structure and Once you were on Did you work out each in under 12 Are you aiming to be
a bench I put in my set, did Hugh give away from the minutes. as ripped as he is?

C l o c k w i s e f r o m t o p l e f t : C o u r t e s y o f 2 0 t h C e n t u r y F o x ; E r i c R y a n A n d e r s o n / C o n t o u r b y G e t t y : J a y b i r d / i r o n c o w b o y. c o
bedroom so I could you any tips? cameras as well? We filmed all Yeah, come March
do 45 minutes in the I learned by watch- Hugh invited me to over the U.S., and it [when Holbrooks
morning, then come ing him. Hughs come train with him was important to next project, Preda-
back after filming a machine. Hes in the mornings. maintain a workout tor, starts filming],
and do another hour always got weights Wed do circuits rhythm. In New me and Hugh might
and a half. lying around, and with heavier Orleans, wed go to a have to arm wrestle.
Plus, Colombia has sometimes before weights, then mix 24-hour gym, and in
hills everywhere, so wed film a crucial in CrossFit-linked New Mexicowhere Whod win?
Id go for runs with scene, like a really workouts. Wed we finished the Probably Hugh. But
my dog and do burst intense fight, wed warm up with a filmwed run to the by March, Im gonna
sprints. swap weights or do a 1,000-meter row, set together. be trouble.

How the Iron Cowboy mastered pain

James Iron Cowboy Lawrence (a nickname he got because he often raced wearing a cowboy
hat) gained fame in 2015 for competing in 50 Ironmans in 50 consecutive days in 50 states to
raise awareness for childhood obesity. Since his new book, Iron Cowboy, details the daily agony
of that experience, we asked for his tips for surviving even the most painful workouts.

PAIN TIP 1 When the pain becomes intolerable, I get through the moment by surviving to the
next second. Once I do that, I try to survive another 60 secondsI call these power minutes. The great
thing about pain is that with pain comes struggle, and with struggle comes learning, and from learning
comes growth.
PAIN TIP 2 In my experience, most people quit when their bodies begin telling them to. But once we
reach that built-in stopping point, we have at least 60% more to give. Thats why you learn the art of man-
aging the pain and taking comfort in knowing that this is a new pain I have todaythe pain I had yesterday
is gone.

Lawrence battled
PAIN TIP 3 Having one why isnt good enough. You need to have a whole bagful of whys. Whys keep
torn shoulders you going and give you a reason to take the next step. For me, reconnecting with my family was enough,
during his quest. but if youre going for 50 days and your first why isnt big enough, youll stop.

38 MENS FITNESS MARCH 2017

 EXTRA COMFORT
IN EVERY STEP

The Un-Sneaker goes to work. You deserve insane comfort 24/7. So why not treat your
feet to the Hubbard 24 Seven? The worlds most comfortable shoe never takes a break.

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 On Top Go fast

THE
CARMUDGEON
ALL THINGS SPEED,
FROM AN AUTO
E N G I N E E R A N D L I F E LO N G
RACER

BY J O H N D I N K E L
(AKA @CARMUDGEON)

If the world were

ending and you had
one last car to drive,
what would you want
it to be and where
would you drive it?
N I C T. , K E N T, O H

T H E CAR :
1 974 D INO 246 GT

Named for Enzo Ferraris

dead son. Never called a
Ferrari. Back then, Fer- Getting personal with...
raris had V12s. This bam-
bino Ferrari had a high-
winding 2.4-liter 4-cam
V6 and a drop-dead ALFA ROMEOS
gorgeous Pininfarina
body, with voluptuous
fenders, wraparound
RACY NEW RIDE
rear glass, Kamm tail,
Fall back in love with the brandand its seductive
and air scoops behind high-speed pinup, the Giulia b y N i c o l a s S t e c h e r
the doors. Ferraris first
midengine production NAME: Alfa Romeo Giulia given a new airtight chassis,
model, the Dino was the Quadrifoglio overseen by Ferrari legend
perfect blend of form Philippe Krief; an almost 50/50
BASIC PERSONALITY: Italian flirt.
and function. weight distribution; a body
MEASUREMENTS: A curvy 111.0, constructed of pure space-
T H E D RI VE : 182.6, 73.7, 56.1 (wheelbase, age carbon fiber; and enough
L I M E ROC K IN AU TUM N length, width, height, in horsepower to challenge
inches). Lambos and Ferraris.
Frost on the pumpkins.
Maple leaves drip- WEIGHT: 3,800 pounds (curb) of DREAM VACATION: Already
ping with color. The asphalt-churning force. taken: The Quad notched
short drive from CTs FAST OR SLOW TYPE? With a top a 7:32 lap time on the
Interlaken Inn to Lime speed of 191 mph and a speedy Nrburgrings Nordschleife
Rock Park would have all 3.8 0-60 romp, the Quad isnt (North Loop). Thats faster
the mechanicals ready playing around. than any sedan, ever.
for a morning romp SPECIAL TALENTS: The Quads TURN-ONS: Tight corners
around the track and a twin-turbocharged V6 is that lead to open straights,
shot at a brass-ring lap The Giulia Quad goes essentially the same motor so its 505 horses can gallop
of 59 seconds. Then 060 in 3.8 seconds. found in the Ferrari 488 GTB till redline.
wed be off to Watkins But dont fret about supercar, with just a few cylin- LIFE STORY IN 25 WORDS OR
your noise-averse ders lopped off. Bellissimo!
Glennot the famous LESS: Sales forced Alfa to leave
neighborsits
track above the city dampers soften with EASY OR TOUGH TO HANDLE? America for decades. The
but the original circuit just a button push. Incredibly responsive steering. stunning Giuliaits first shot at
through town. There, at Spot a turn up ahead and it selling volume herewill likely
breakneck speeds, the feels like the Quad is already decide the firms U.S. fate.
Dino and I would retrace leading the way. MOST ATTRACTED TO: Guys who
the ghostly tracks of FAVORITE THING TO DO ON A adore German performance
race cars past, pausing Much of this Alfas DATE: Drive the Italian beauty but lust for Italian curves.
slightly at every traverse body is made of by a row of BMWs, Audis, MOST LIKELY TO END UP WITH:
of MiIlikens Corner to carbon fiber, so it and Benzes and watch every A guy who wants a ride thats
turns into an aero- owner swear under his breath.
toast with Veuve akin tobut less boring than
dynamic speedster
Clicquot the man who when it hits high ANY RECENT LIFE-CHANGING the BMW M3i, and doesnt
invented auto dynamics. speeds. EVENTS? The Quads been mind ponying up $72,000.

40 MENS FITNESS MARCH 2017

 Amy Jo
Palmquest
Team Nutrishop
Director and
a mother of 2
Paul Buceta Photography

CREATE YOUR DREAMJOB.

According to a Harris Interactive survey, 55% of working adults are in search of a new
profession. So why not turn your passion for fitness and nutrition into your own business?
We carry the top brands and the latest nutritional supplements with guaranteed low prices.
The right concept, the right opportunity, the right time. Open a Nutrishop today!

www.NutrishopUSA.com | NutrishopUSA
 On Top Get out

THE
EVERYWHERE
MAN
Brave the elements
March is hump month temperature-wise, so whether youre racing through Florida gator swamps or
T R AV E L T I P S F R O M night schussing by torchlight in the Alps, theres no shortage of adventures awaiting b y P e t e r K o c h
A GUY WHOS BEEN
T O E V E RY C O U N T RY I N
THE WORLD
Craving massive swells
LEE ABBAMONTE
but pressed for time?
Check out nearby
Puerto Rico for some
of the best breaks.

I love traveling
internationally, but
long flights are so
draining. Which
airlines are the most
comfortable and
enjoyable to fly?
M A X L . , R O A N O K E , VA

Flying around the

world doesnt have to
be a pain!
I love Turkish Airlines
because it has some
of the cheapest fares
to Europe, the Middle
East, and Asia. The
flight attendants are
attentive, and the food,
even in economy, is
high quality. The only
downfall is if youre tall
like methe economy
seats are pretty small,
but for me thats not a ALL MONTH

dealbreaker.
Another option is Surf Borinquens Northwest Coast RINCN, PUERTO RICO

Emirates, which offers Epic surf travel doesnt get much easier than hitting the sun-kissed shores of northwest Puerto
great economy and Rico, just a shortand passport-freehop from the Midwest and the East Coast. The 20-mile
business-class fares to stretch of beaches, bays, and points between the towns of Rincn and Isabela serves up the
Dubai and beyond. The greatest diversity of surf spots in the Caribbean. Ride the legendary swells at Middles and Gas
service is phenomenal, Chambers, happy in the knowledge that youre meeting this winter storm on its swell end.
and the economy seats puertoricosurfinginfo.com
are comfortable, pro-
viding ample legroom
and armrest space.
Singapore Airlines MARCH 25 MARCH 11 MARCH 1825 MARCH 2326
is also a favorite. The
airline studies which Sea to Sea True Grit Epic Learn the True Santa Cruz
foods and wines taste Adventure Race Mountain Bike Meaning of Paddlefest
best at high altitudes, C RYS TA L R I V E R , F L Race Aprs Ski S A N TA C R U Z , C A

so the meals are S A N TA C L A R A , U T O B E R TA U E R N , A U S T R I A

Theres unexpected Decades of West
excellent. adventure on this suf- True Grit is one of Celebrate aprs Coast paddle-surfing
When I fly domestic, the toughest races skiaka post-slopes
ferfest, which crosses tradition converge on
JetBlue is my top pick.
from the Atlantic to the out there. Racers partyingand take Monterey Bay at this
Its new Mint class
Gulf of Mexico via have 11 hours to cross Austrias highest laid-back event. Watch
sets the standard in
rivers, bike paths, and, 100 miles of desert resort by storm. pros do tricks on dou-
domestic upper class,
with seats that lie flat of course, gator- terrainwhich includes This immersive rage- ble-overhead waves
and are big enough For the best travel infested swamps. Pay climbs totaling 10,000 fest features torchlit at Steamer Lane, while
for taller people to be locales to mix fitness attention, and youll feetor be DQd. The night skiing, beat- newbies practice their
and pleasure, go to
DJ Struntz

comfortable. Its overall find the Sunshine State payoff? Unparalleled dropping DJs, and SUP endurance during
mensfitness.com
look is sleek, relaxing, is still wild at heart. natural views. 299 new friends. a 6.2-mile race.
/fitdestination.
and fun. flxadventures.com truegritepic.com theskiweek.com santacruzpaddlefest.com

42 MENS FITNESS MARCH 2017

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 On Top Man up

How to fight
(your way to sizzling make-up sex)
Of all the ways to entice her into bedan
erotic whisper, a deep kiss, a Chippendales
stripteasea fair fight is by far the most
underrated By Sarah Rose

ake-up sex can be the most intense

romantic experience of your life.
M Sadly, it takes the apocalypse to get
there. Arguments are emotionally
taxing and potentially catastrophic. If quarrels
are inevitableand they arekeep your costs
low: Learn to fight your way gently to a toe-
curling, earth-shattering, multiorgasmic cease-
fire. Heres how to get to yes, yes, oh, yes.

feelings and shell be

Use the Jedi
reminded you have
mind trick
them. Women love men
Repeat after her. When
with feelings.
she says, You were
supposed to do X, Comfort her
you have one line: You
She might cry. Shes
think I was supposed
a weeper. Crying
to X. This makes her
isnt about manipu-
feel listened to and
lating you; its about
validated. The fight
feeling sad and being
is half over once you
vulnerable. Recognize
repeat her premise.
her tears as a call
Obi Wan Kenobi never
for tenderness, and
said it, but the Force
answer the phone:
works on the strong-
Take a time-out, then
minded, too.
be warmyoull be
a decent person
Memorize poetry and run up the
Good arguments have relationship points
rhythm: Acknowledge at the same time.
her point of view.
Briefly explain yours. Dont fix
Acknowledge her the problem
point of view again. You see a nail. You
Gosh, I can see how have a hammer. Why
X seems neglectful, not use it? Because
but that wasnt my she doesnt want a emotion attached to
intention, and Im sad TAKE A TIME- Learn to apologize Practice
solution; she wants it. Its like a vaccinea
OUTYOULL relationship hygiene
X came across that you to listen to her talk Saying Im sorry daily dose of a poison
BE A DECENT
way. Repeat it like the about the nail. Talk and PERSON doesnt mean youre If youre conflict that might otherwise
verses of a song: ABA. sex are connected for AND RUN UP right and Im wrong, avoidantlike me! kill you.
womenyou cant get RELATIONSHIP it means youre sorry. establish good habits. Relationship fights
Rober t Whitman/thelicensingproject.com

Be selfish to the naked resolution POINTS AT THE And you are. You love Every day, each of you arent zero-sum;
Dont point a finger and without the talk. SAME TIME. her, shes in pain, that swallows the bitter she doesnt have to
make accusationsit Let her talk, blows. Never use the pill of naming one little lose for you to win.
only raises the temper- listen, listen more, conditional tense in thing that annoys you, Youre both better off
ature, so shell double fast-forward to the an apology, Im sorry followed by a chaser winning. So tell her
down on defense. horizontal reconcili- if you feel this way, of one thing that shes right, and make
Neutralize her opposi- ation. Itll be infinitely thats just passive- makes you feel loved. it easy for her to say
tion by beginning every easier to fix thingsto aggressive jackassery. This quick routine youre right. Then
single sentence with hammer that nailafter Instead, the script lets you share info make out while you
the same two words: youve both enjoyed a is: Im sorry you feel about a problem, but make up.
I feel. Start with your good pounding. this way. not necessarily the Score!

44 MENS FITNESS MARCH 2017


The Sex Files
Our experts answer your most intimate questionsno holds barred
A good friend of mine
has been hinting shed
like to be friends
with benefits. Were
both single right now.
Think its a good idea?
J E F F T. , M I A M I , F L
Im a fan of friends
with benefits as long
as both want the same
thing. If not, friend-
ships can be lost.
Plus, if shes sug-
gesting FWB, shes
already attracted
to you, right? If its
mutual, it could be
hot, sexy fun; if not, it
could lead to trouble.
Having sex and
seeing if something
develops arent the
same, so be sure to
talk openly about both
of your intentions.
MOUSHUMI GHOSE
It depends. Many
people go into friends
with benefits thinking
they can handle it, but
once theyre involved,
it gets complicated.
Any time you alter a
relationships struc-
ture, theres risk. Will
you be able to keep
the friendship intact if
things dont work out?
DR. AARON
If you two have
sex more than a few
times, the release of
natural hormones will
cause a deeper bond
to developyoull no
longer be just friends.
And dont assume
its her who will want
more commitment.
Will you really be able
to watch her date oth-
er guys when youre
sleeping together?
For now, snuggle,
watch TV, have beers
togetherlet her fill
Tr u n k A r c h i v e
all the other needs a
girlfriend fills, without
ruining a good thing.
DR. NELSON
On Top
ASK THE
WINGMAN
A D V I C E O N LOV E ,
LU S T, A N D L I F E
BY T H O M A S E D WA R D S ,
THEPROFESSIONAL
WINGMAN.COM
I get first dates, but
not many seconds
whats the secret?
LU K E R . , D E T R O I T, M I
First and foremost:
The only question you
need answered by the
end of a first date is,
Do I want to see her
again? Everything else
comes with time.
How to get there?
1) Keep first dates
short90 minutes max.
At the end, just say
you have an early day
tomorrow, but that you
had a great time and
would love to see her
again, so there are no
hurt feelings.
2) On the date, make
sure you can sit next
to each other so you
Its such a travesty My girlfriend doesnt For some women,
like me to go down on can feel each others
that health care is tied cunnilingus is too
her. Is that common, proximity and physi-
to employmentwait, gentlethey need it
or am I just bad at it? cally interact.
what? A friend wants a little rougher than
3) Dont try to figure
to fuck with no strings BRAD C., GREENWICH, CT
your tongue is able.
out if shes long term
attached? Go for it! Women can be shy So while you go
material by asking
What could go wrong? about getting oral sex. down on her, try stim- deep, searching ques-
Worst case: You THIS They may be nervous ulating other areas, tions. Avoid things like
write a book about MONTHS about the smell or toouse two fingers old relationships, poli-
the platonic fuckfest. PANEL taste of their bodies, inside her, caress the tics (especially now!),
Its made into a film so tell her you love anal area, or play with and money, and stick
with Natalie Portman both, and going down her nipples. to lighter topicswork,
and Ashton Kutcher, on her excites you. If that doesnt work, outside interestsso
whose onscreen heat They may also dont push itjust ask you get an idea of her
rocks his marriage to worry theyre taking her what she wants personality.
Demi, so they split. too long, so assure and get on with it. 4) Take it slow with
A few years later, her theres no hurry MOUSHUMI GHOSE making moves, espe-
Ashton and Mila Kunis cially kissing. if you go
youll stay down there People like all sorts
are married with kids, PSYCHOTHERAPIST/ for it and it fails, that
SEX THERAPIST
as long as it takes. of different things in
Demis out of rehab doesnt mean shes not
TAMMY NELSON, Finally, it can be bed. Why not do a
PH.D. interested, so dont
with a renewed sense hard for women to
PSYCHOTHERAPIST/
national survey and take it personally.
of self, and you two express their sexual
SEX COUNSELOR find out how many 5) Finally, ask her to
are still cool with all MICHAEL AARON, needs, so encourage women enjoy it? text you when she gets
the hot sex youre hav- PH.D.
her to guide you by home. Itll show you
Just kidding, dont
ing because she was PSYCHOTHERAPIST/
asking her to either careand also get you
SEX THERAPIST fake-survey women
serious about staying MOUSHUMI GHOSE moan when she likes it past that who texts
about their sexual
pals, and youre not a WRITER/ or show you with her who first thing, so your
desiresweve had a
character in a movie. STAND-UP COMIC
own hand. postdate communica-
JENA FRIEDMAN rough few months.
JENA DR. NELSON JENA tion will be seamless.
 GIVE HER
A REASON
TO SMILE
Every child deserves a strong start in life the best chance
for a bright future. But too many children like Sajita, here in
the U.S. and around the world, arent getting the opportunities
they need. You can rewrite the story by sponsoring a child.

Give a child like Sajita a reason to smile now and in her future.
Sponsor.SavetheChildren.org | 1.800.728.3843
2016, Save the Children. All rights reserved. Photo: Sandy Maroun.
 Smarter ways to rule the kitchen

Eat toWin
The diet of Ikaria, Greece,
the island where people
forget to die, features
tomatoes, wild mushrooms,
and wild greens.

Forever fuel
WANT TO LIVE TO BE 100? THE PEOPLE IN SEVEN AREAS AROUND THE WORLD
DO JUST THATAND WE HAVE THEIR SECRETS.
BY NILS BERNSTEIN PHOTOGRAPHS BY LINDA XIAO

MARCH 2017 MENS FITNESS 47

 On the menu in Okinawa:
brown seaweed, pork,
and bitter melon, which
looks like ugly cucumber.

Can you eat your way to a long life?

People in a handful of regions across the
globe apparently do. Author Dan
Buettner identified seven so-called blue
zonesplaces where residents often
live past 100and analyzed the factors
that may explain it. Along with lifestyle,
nutrition is key. So pick some favorites
from each and start beating the odds!

IKARIA, OKINAWA, SARDINIA, SOUTHERN NICOYA,

GREECE JAPAN ITALY SWEDEN COSTA RICA
HOW TO LIVE
Called the island Why such (ALMOST) Carbo-loading for Scandinavias This Costa Rican
where people for- longevity among FOREVER long life? Sardin- quality of life (low peninsulas diet is
get to die in Diane Okinawans? Could The basic principles ians eat gobs of crime, free health similar to the rest of
Kochilas cookbook be their superfood followed by citizens pasta and whole- care) offers some Latin Americas but
of blue zones
on its food, Ikaria intake: Turmeric grain breadseven nondietary reasons with a few key dif-
is a hotbed of old- is a favorite here, The diet their famed soup, for long lives. ferences: The fruit
agers who follow a as is go-to veggie Plant-based, zuppa gallurese, is Still, something of its peach palm
Med-type diet but bitter melonboth though not entirely a sort of bread cas- about the hearty tree is said to fight
vegetarian
eat less meat than thought to be
serole. Could be the cuisine of Swedens cancer, and its wild
Lotsa legumes
most Greeks; farm disease fighters. beans, lentils, omega-3s they get land, Smland, ginger is a potent
or forage many Most foods are peas from shellfish and and Skne (their anti-inflammatory.

foods; and proudly stir-fried quickly in Mostly organic dairy or the crazy- flavonoid-packed Plus, little milk or
and local
Food st yling by Hadas Smirnof f; Prop st yling by Maeve Sheridan

admit they fuck minimal oil. Heavy on whole

high polyphenols in black currants, per- processed food is
like bunnies into grains the local red wine haps?) keeps them consumed.
KEY FOO DS:Brown
their twilight years. hanging on.
seaweeds (hijiki, KEY FO ODS: Shellfish KEY FO ODS: Black
The lifestyle
KEY FOO DS:Wild wakame, kombu),
(clams, mussels, KEY FO ODS:Oily fish beans, corn torti-
Not much smoking
greens, olive oil, bitter melon, Close family
lobster); sheeps/ like salmon and llas, winter squash,
chickpeas, lentils, turmeric, tofu, connections goats milk; toma- herring, whole ginger, eggs, yucca,
black-eyed peas, sweet potato, lots Regular social toes, almonds, fava grains like rye and plantains, yams,
engagement
lemons, goat-milk of all forms of pork, beans, chickpeas, buckwheat, berries, tropical fruits
Constant
cheese, potatoes, garlic, green tea, moderate flat bread, saffron, peas, oats, yogurt, (bananas, papaya,
tomatoes, wild brown rice physical activity fennel, red wine root vegetables mango, guava,
mushrooms, sage, peach palms)
DISH TO TRY: Goya DISH TO TRY: Fregola DISH TO TRY: Fiskbul-
rosemary
chanpuru: stir-fried sarda con arselle e lar med rotmos och DISH TO TRY: Gallo

DISH TO TRY:Hortopi- bitter melon, egg, zafferano: semo- rtor: fish cakes pinto: rice, black
ta: phyllo pie made tofu, and thinly lina pasta with with mashed beans, fried egg,
with wild greens sliced pork clams and saffron rutabaga and peas and corn tortillas

48 MENS FITNESS MARCH 2017

 Eat toWin Live longer

Grazie,
Rosemary!
Loma Lindas Seventh
Day Adventists
thrive on fresh foods,
The diet of the
seventh blue
zone, the Italian
whole grainsand not coastal town of
an ounce of meat. Acciaroli, is like that of
most of southern Italy,
but with one addition:
wild rosemary, eaten
all day, every day. The
local herbs intense
aroma suggests it has
even more antibac-
terial, antioxidant,
anti-inflammatory,
and circulatory- and
memory-boosting
properties than
ordinary rosemary.
Bonus: Dried rose-
mary retains most of
the nutrients of fresh.

Tip
Buy organic rosemary
to avoid nutrient-killing
irradiation.

LOMA LINDA,
CALIFORNIA
Loma Linda has
one of the worlds
largest concentra-
tions of Seventh Day
Adventists, who
believing the body
and soul to be one
spurn meat, most
rich foods, booze,
cigs, and caffeine.
But some do eat
fishand, sorry, Ad-
ventist vegans, but
pesco-vegetarian
Adventists live
longer than you do.

KEY FO ODS: Whole

grains (oats, barley,

quinoa), beans, len-
tils, peas, chickpeas,
citrus, whole-wheat
bread, almonds,
soy milk, salmon,
avocado

DISH TO TRY: Black-

bean burger with

avocado and tomato

MARCH 2017 MENS FITNESS 49

 Eat toWin Fast fuel

Espaainapan
CREATE AN INCREDIBLY HEARTY, PROTEIN-PACKED ONE-POT FEAST BY UPDATING THE MOST DELICIOUS
(AND ICONIC) OF ALL SPANISH DISHESPAELLAWITH A HEALTHY WHOLE GRAIN
BY TOBY AMIDOR / PHOTOGRAPH BY LINDA XIAO

The dish paella (pro-

nounced pa-AY-yuh) is
actually named for the shallow
Exotic Saffron Packs a Punch
(in more ways than one)
Shrimp Paella
with Quinoa and
Edamame
cooking pan in which its made SKILL LEVEL: BEGINNER
Just a bit turns a boring plate into a SERVES: 4
and served. Paella originated memorable meal. And luckily for your wallet, PREP TIME: 15 MINUTES
COOK TIME: 30 MINUTES
in Spain, where centuries ago a little goes a long, long way.
farmers would throw together INGREDIENTS

white rice and any proteins they Saffron may be Think of saffron when you use it 1 tbsp olive oil
expensive, but this 2 garlic cloves, minced
could find, and cook them over tasty, healthy spice as the truffle of the which isnt difficult
1 medium yellow onion,
an open fire in the fields where is worth the price. spice kingdom. to do, since just a chopped
they worked. Over time, paella The fragrant red bit will be plenty for tsp dried thyme
strands, harvested pretty much any
evolved into a masterpiece of tsp fennel seeds
from the stigma of dish.
Spanish cuisine: a dish typically tsp each salt and
the saffron crocus According to ground black pepper
made with white rice; a variety of flower and then Alex Raij, chef and Pinch saffron threads
seafood (shrimp! mussels! lob- cured, are essen- co-owner of NYCs (crush between fingers
just before use)
ster!) and/or meat (chicken, cho- tial to the flavor La Vara restaurant,
1 (14.5) can no-salt-
rizo); a flavor base (sofrito) of of many Spanish always buy whole added diced tomatoes
garlic, onions, peas, and toma- dishes. strands of saffron, 3 cups low-sodium
But saffron isnt not the preground vegetable broth
toes; and a sprinkling of saffron.
just powerfully variety, which 1 lb peeled, deveined
But white rice isnt the opti- tasty, its also might be cut with large shrimp
mum carb for health-conscious megahealthy, marigolds. Ugh. 1 cups quinoa
guys; and whats a meal with- packed with How to use saf- 1 cup shelled edamame

out plenty of veggies? So weve a carotenoid fron: Before adding DIRECTIONS

put together this better-for-you called crocinan it to a dish, crumble 1) Heat oil in a large skil-
antioxidant that the strands in let over medium heat.
paella by swapping out rice for
helps fight cancer, your fingers so When its shimmering,
quinoa, the king of whole grains, stabilize blood the fragrance is
add garlic and onion
and cook until soft and

Food st yling by Hadas Smirnof f; Prop st yling by Maeve Sheridan; Saf fron: Givaga/G et t y
and adding tasty edamame sugar, and promote distributed evenly. translucent, about
3 minutes.
a nutritious green soybean memory retention. Its particularly
2) Add thyme, fennel
to make a healthy, protein-rich Since saffron tantalizing when seed, salt, pepper, and
meal thats lower in carbs, cal- is also one of the added first to a saffron; stir to com-
priciest spices youll pan of sizzling oil, bine. Add tomatoes
ories, fat, and sodium. And and broth.
ever come across, which really wakes
for four more great veggie- costing upward up a dish, Raij says.
3) Raise heat to high and
For more paella cooking bring mixture to a boil.
boosted paellas using quinoa, tips and recipes, visit of $12 for just one Store it in an Then reduce heat to
mensfitness.com/ low, cover, and simmer
farro, buckwheat, and sorghum, gram, youll want to airtight container in 2 minutes.
paella
go to mensfitness.com/paella. exercise restraint a cool, dry place. 4) Raise heat to medium
and add shrimp; cook
for 5 minutes.
Want to make a superauthentic paella from Valencia, Spain, the proud birthplace of this
ultraversatile dish? Then head straight for the rabbit. Top chefs often name famous Spanish 5) Add quinoa and eda-
EXPERT TIP
mame and raise heat
chef Josefa Navarros simple rabbit paella as the best paella in the world; and many American till mixture comes to a
Pull a rabbit students studying in Valencia have been welcomed their first day with a traditional rabbit boil, then reduce to low
paella out of paella, cooked over an open fire and bestowed upon them by their host family as if it were and simmer, covered,
your hat a gift from the Spanish magi. And cooked right, it is. Because rabbit isnt just deliciousit
till shrimp and quinoa
are cooked through
tastes a bit like chicken (no kidding) but with a slightly wilder flavor. Its also a nutritional (20 to 25 minutes).
slam dunk: A superlean meat, it has more protein and less fat than chicken, veal, turkey, lamb,
beef, and pork and half the calories of lamb or beef. If you dont have a local butcher who N U T R I T I O N (PER SERVING)

sells rabbit, you can order boneless rabbit loin (you seriously dont want to be picking out all Calories: 445,
those tiny little bones) online from Dartagnan ( dartagnan.com ). Protein: 30g,
Carbs: 56g, Fat: 10g

50 MENS FITNESS MARCH 2017

 Enameled cast-iron
paella pan in Cherry
($250) and optional
glass lid ($40) by
Le Creuset,
lecreuset.com

3 Tips for Cooking a Great Paella

From expert Sarah Jay, who runs one of the best, most authen-
tic online sources for all things paella, paellapans.com:

1) Use a real 2) Dont stir it once 3) Eat the paella

paella pan. the liquid is boiling. straight out of
To develop max- As paella cooks, the pan.
imum flavor, paella the grains should form Traditionally, the
needs to cook in a a loose connection. If whole paella pan is
thin layerthats why you stir it then, it dis- brought to the table,
paella pans from rupts this network, where everyone claims
Spain are wide and changing the texture of a spot in front of it
shallow but not too the grainand the final and digs right in. Try
deep. As an alterna- dish. So if the grains it, and youll find the
tive, use the largest in and the liquids bub- eating more fun, com-
saut pan you have. bling, hands off! munal, and delicious.
 Eat toWin Fit Chef

How can you love was a year old. And its

ASK THE food but stay so fit?

I dont understand that
so versatile! Make a
smaller piece of chick-
WINE HACKER Dont trust a skinny en with a mound of
chef stereotype. I quinoa and youre good
JEFFREY SCHILLER,
dont want to eat what to go. Throw it with
AUTHOR OF WINE HACK:
W I N E E D U C AT I O N T H AT a really unhealthy chopped tomatoes
S TA R T S W I T H YO U R guy eats; at the same and its quinoa salad.
M O U T H , N O T W I T H YO U R time, I cant call a salad You can substitute hot
HEAD @GONEDRINKIN dinner and be happy. quinoa for rice, or do
For a real meal, I want dessertquinoa pud-
a beautiful protein dings delicious.
and superclean sides:
yucca, sweet pota- What do you eat for
toes, quinoa, lentils. breakfast?
With the restaurant, First I have green tea
its all my favorite with two tablespoons
Ive heard you can things in one place. of apple cider vinegar,
and wait 30 minutes.
make cheap red
Baby Brasas chicken Then I usually do a
wine taste more is all-organic. Why? shake with almond
expensive by whip- I ate organic in Peru, milk or aa; and I have
ping it in a blender. where everything is or- tons of things on the
Is that really a thing? ganic and local. When countermaca root,
MARK MADISON, BOISE, ID I came here, I started goji berries, bee pol-
gaining weight, feeling len, almond butterso
Putting wine in a tired, getting sick. I I add whatevers there,
blenderlets call it mean, we are what with maybe banana or
aggressive decant- we eat. I want food to avocado.
ingis an old winemak- taste good, but I also
ers trick to simulate want to feel good. Any tips for guys who
how the wine would think eating healthy
At the restaurant, we
taste after aging. It can is boring?
pay three times more
make a cheap wine I enjoy every single
for organic chicken
taste better, but only Q&A than regular. At firstI bite I take. Having to
to a degree. eat something bland or
really wanted to make
How does decanting
work? First, most of
what you experience
in wine is its aromas.
The model cook
Ex-pro swimmer, runway strutter, and underwear
a profit!I cooked an
organic chicken and a
steroid chicken at the
boring just to get there
body-wisefor me its
not worth it. You can
same time, and it was still have great food
When the compounds aficionado Franco Noriega is building an organic- like two different pro- and look fucking great.
that create these
chicken empire by Nils Bernstein teins. The difference
aromas hit oxygen, they How do you work out?
fully release for your was so fucking clear.
If you roast organic I ride my bike or
nose to detect. With Peruvian chef Franco Noriegas shred-
chicken with only a skateboard across the
Oxygen also mellows ded physiquehes modeled for Dolce &
little salt, its delicious. bridge into Manhattan
tannins, molecules
Gabbanaand scantily clad YouTube cook- But if you do that with two or three times a
from the oak your wine
is aged in, which make ing demos, youd think his boy toy rep might over- a regular supermarket day, so my cardios
wine bitter. shadow his kitchen cred. But at Baby Brasa, his chicken, its horrible. covered. And I go to
Of course, if youre the gym five times a
Manhattan pollera, the food takes center stage. A trib-
patient, a more practi- Whats your favorite week. I love it, but Im
ute to taste, nutrition, and affordability, Baby Brasa ingredient or side? learning how important
cal alternative to using
offers organic rotisserie chicken, creative salads, and Quinoa is an unbeliev- rest days are, whether
a blender is to empty
the bottle into any sides that all redefine fast food for the fitness minded. able superfood. Ive you want to get bigger
containerdecanter, We asked Noriega how he stays in model shape. been eating it since I or slim down.
pitcher, bucketthat
will maximize air con- Decanting red wine
tact with the surface, makes it taste even
splash it around, then more appealing
Aquafaba, a name made up to conjure something more fabulous
than chickpea juice, is simply cooking water or canned liquid from
let it sit for half an hour. W H AT S
(Dont want to serve chickpeas or other legumes (like beans, peas, or lentils) thats been
THE DEAL
beaten into a stiff froth for use as a vegan substitute for eggs or egg
From top: Sandra Arenas; Sam Kaplan

from a bucket? Funnel WITH...

whites. Because its emulsifying properties are similar to that of
it back into the bottle.) Aquafaba?
Decanting is really eggs, it can be used raw or cooked, in sweet or savory foods from
for rare wines that waffles to mousseit even makes a decent-tasting vegan mayo. Just
have been cooped up in dont try scrambling the stuffits best in dishes where eggs are just
a bottle five-plus years one of the ingredients, not the leading lady. To make aquafaba, drain
and need to be woken the liquid from canned or cooked chickpeas or white beans (they have
up. So, your $8 bottle the most neutral flavor), and whip it. When its the consistency of egg
of cab? It wont turn whites, its done; if its too watery, boil it down a little. Three table-
into a 90-pointer, but it spoons (about 10 calories) replaces one egg.
will be more appealing.

52 MENS FITNESS MARCH 2017

 Eat toWin Diet hacks

THE FLAB
BLASTER Salad bar Our bar fight winners
In our head-to-head salad contest, the ingre-

smackdown
FAT- LO S S T I P S F R O M dients highlighted in green came out on top:
THE WORLDS MOST
FA M O U S T R A I N E R
Spinach OR Mixed mesclun
BY G U N N A R P E T E R S O N Spinach is packed with vitaminsnot the case with
(@GUNNAR) mesclun, a combo of less nutritious greens.
After all the holiday meals, Super Bowl parties, and
winter comfort-food binges, most of us are ready to race Chicken OR Steak
back to the salvation of the salad bar. The huge choice of
Three times leaner, with half the calories and more
ingredients can be daunting, though, so we compared protein, chicken easily beats steak.
the most popular salad fixings to see which have the
fewest calories, the most nutrients, and the best chance Kidney beans OR Black beans
Whats the minimum of keeping you full all day. All beans are similar in nutrients, but we give black
amount of exercise beans the edge for slightly higher protein and fiber.
I can do and still see Winter hibernation
is overyou need a Tofu OR Egg
results?
big bowl of something
JACK D., FORT COLLINS, CO
fresh and healthy. While tofu wins calories by weight, near-
perfect eggs have more protein and vitamins.
What year did you
graduate from the Salmon OR Tuna
U. of Underachieve-
ment? Seriously, the Tuna is a bit leaner and has more protein, but
salmon has near triple the heart-smart omega-3s.
minimumthats what
you want to know?
Cheddar OR Feta
As my friend Zach
Even-Esh, from the Feta has about half the calories of cheddar and is
Underground Strength almost 30% lower in fat.
Gym, says, the way
you do anything is the Cauliflower OR Broccoli
way you do everything. These veggies are similar in calories, but broccoli
Think about that: If you has more calcium, iron, and vitamins C and K.
look for the minimum
you have to do, youll Almonds OR Walnuts
get the minimum out of
it. And thats across the You cant go wrong with nuts, but almonds have
better macros for fat, protein, and vitamin E.
boardyoull always
leave something on the
Bacon OR Ham
table and never reach
your full potential. An easy choice: Bacon has almost five times the
So, fine: If you follow fat of ham and more than three times the calories!
the U.S. Dept. of Health
and Human Services Tomatoes OR Carrots
recommendation to get
Tomatoes ace out carrots for their slightly better
at least 150 minutes carbs and calories (and, IOHO, taste).
of moderate (or 75
minutes of vigorous) OR
Beets Red cabbage
aerobic activity a
From top: Jens Mor tensen/Galler y Stock; T VK8 8 8/Get t y; Juliachka/Get t y

week, and pair that These two are much the same in nutrients, but we
pick red cabbage for more vitamin A, B 6, C, and K.
with a decent diet
and adequate sleep,
Dried cranberries OR Raisins
you wont become
morbidly obese. Though similar in macros, raisins have less sugar
Or you can aim for dried cranberries often have added sugar!
45 to 90 minutes a
day, five to six days a Order a
week, with workouts
that combine multijoint
diet-friendly
saladby Youve been Chopt!
strength moves and
high-intensity intervals choosing If youre heading to one of the trendy salad shops and want a low-calorie
(plus some steady- from option thats good for you, try these hacks:
state cardio before or our list of
after), and eat clean Chopt Sweetgreen Just Salad
food, drink lots of
PORTION champs. Mexicali Vegan (360 Spicy Sabzi (440 cal): Mediterranean Mix
OF THE
water, and shoot for MONTH cal): Ask them to hold Ask for red cabbage (570 cal): Switch out
eight hours of sleep the romaine, add more instead of beets and the romaine for spin-
a night, and see what CUP ALMONDS spinach, and swap in tomatoes in place of ach and the pita chips
=
those results look like. 1 GOLF BALL
walnuts for chips. carrots. for pumpkin seeds.
Your life, your choice!

MARCH 2017 MENS FITNESS 53

 Learn It! Tips and tactics for living smarter By Jeff Wilser

Close
the
dooron
clutter
ONE EXTREMELY MESSY MAN
EMBRACES THE GREAT
UNKNOWN: AN ULTRACLEAN,
HYPERORGANIZED, AND JOYOUS
APARTMENT

The less junky your

junk-filled closet is, the
happier youll be, says
the wildly popular
KonMari Method.

As an unmarried man who works really hard, travels a ton, and leads an active social life, Ive come to accept several less-than-awesome
realities about my daily existence. (For starters: I eat way too much takeout, Im constantly forgetting my toothbrush on trips, and
these days, I could probably consume a few less sugary cocktails.) But if theres one piece of man-on-the-go collateral damage I simply
cant accept, its the increasingly gnarly state of my apartment. In recent months, Ive found myself engaged in a daily battle against
the black hole of my storage closet, the mountain of mismatched clothes scattered across various pieces of furniture, and the towering
pile of envelopes on my desk. When it took me a full hour to locate my hiking boots (in a kitchen cupboard?) last fall, I realized: Holy
shit, Im messyand I need an intervention. So I reached out to Patty Morrissey, a Jedi-level practitioner of the ultrahot KonMari
Method of streamlining your lifeinspired by the ultrapopular book The Life-Changing Magic of Tidying Up: The Japanese Art of
Decluttering, by Marie Kondofor her to whip me into shape. Heres what I learned.

54 MENS FITNESS MARCH 2017 M AT T H E W W I L L I A M S /A R T D E PA R T M E N T

 Before I toss the old
sweatshirt, Patty tells
WORKS FOR YOU...
me to thank it for its OR
OR YOU
YOUR
UR MONEY
MONEY BACK
BAC
CK!!
years of service. Closure
is crucial, preach KonMari
practitioners.

1) Keep only what brings you joy
Lets start with your clothes, says
Patty. She instructs me to put every
article of clothingwinter coats,
underwear, bathing suits, the works
into a pile on my living room floor.
Good God. She calls this the power of
the pile, since it forces you to confront
how much you truly own. The Kondo
principle is dead simple: Touch every
single item. Feel it. Think about it. Ask
yourself, Does it bring me joy? If it does,
keep it. If not, ditch it. Patty hands me
an old fleece sweatshirt. What do you
think about this? she asks in a neutral
voice. I havent worn it in years, and it
doesnt bring me joy. Gone.
2) Saying thank-you to
garbage is weird but fun
Before I toss the sweatshirt, Patty asks
me to thank it for its many years of
service. This is a pillar of the Kondo
method, as it helps you get closure on
the items you discard. Thank you for
keeping me warm when I jogged to the
gym, sweatshirt, I actually say out loud.
This is goofy but strangely empower-
ing. In total, I stuffed 11 bags with
clothes, which I donated to charity.
3) Decluttering will nudge
you to upgrade
I have a knife rack in my kitchen. Its
the kind that hangs on the wall. To be
honest, it looks kind of cool, but the
knives are dull, and I never use them. I
hold a knife in my hand. Does it bring
me joy? In its current conditionno.
But what if I get it sharpened? I did just
that. Now the knives get me excited to
cook, and more cooking (and less Chi-
nese takeout) means healthier eating.
Tiny upgrades can have domino effects.
5) Never ball your socks
Kondo views balled-up socks as the
devils work, since they are always in a
state of tension, their fabric stretched
and their elastic pulledwhat treat-
ment could be worse than this? Patty
instructs me to fold everything. On a
philosophical level, the point is to treat
your possessions with respect, which
extends their lives and provides greater
pleasure. On a more basic level, now my
socks dont slide to my ankles. Win.
6) Sorting your stuff
helps sort your past
I hold a coffee mug from an ex-girl-
friend. Joy? Ive been lugging that
sucker around for years, never using
it but never quite having the guts to
throw it out. Thank you for remind-
ing me of the good times we had, coffee
mug, I say, gently placing it in the
trash. Kondo frowns upon clinging to
the items that bring us pain. The focus
is now on the present, not the past.
7) This is not an overnight process
You wouldnt hire a personal trainer to
give you a hot body in four hours, Patty
tells me. Its a journey. Kondo suggests
that the entire process can take six
months, but Ive found that even before
you finish your entire homeIm still
workingyou can feel immediate
results. Bite-size chunks have value. Available for purchase with coupon in ne stores
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One category is especially tough for Enter Coupon Code: 012565
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4) Your stuff gives clues to your values
Soon I get to my hiking boots: Joy.
Backpack: Joy. Passport: Joy, joy,
joy. At a gut level, I realize how much
adventure travel means to me. Im now
headed to a trek in the mountains of
Thailandnot a coincidence. Changes
this is your chance to let it go, Kondo
explains. Get rid of all those unread
books. So I did. And then something
unexpected happened: Now I love my
bookshelves. They seem to sparkle. The
only books that remain are the ones I
really like, so every time I glance in its
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like this are why Kondo claims in her
book that many of my clients remark
that they have lost weight or firmed up
their tummies. Its a very strange phe-
nomenon, but when we reduce what we
own and essentially detox our house, it
has a detox effect on our bodies as well.
direction, the bookshelves jolt me with
a pick-me-up. Now extrapolate this
sensation with everything you own,
and the results can be, well, magical.
Jeff Wilser is the author of Alexander Hamiltons
Guide to Life. Twitter: @JeffWilser

These statements have not been evaluated by the Food & Drug Administration.
This product is not intended to diagnose, treat, cure or prevent any disease.
 Earn It! Sharp strategies for building wealth
Extra
credit
Thanks to the rise of digital
payment services, credit card
companies are working harder
than ever to attract newer, younger
customers. The best news? Theyve
really sweetened the benefits.
Its no secret that basically every for-
profit business on the planet is in pur-
suit of millennials, whether its selling
smartphones, clothes, or fast food.
But my personal favorite aggressive
millennial attention seeker? Banks.
With newfound competition in
payment apps like Venmo, banks are
desperate to boost their credit card
business among young people, which
is great because anyone (i.e., you!) can
reap more and greater perks: Sign-up
bonuses are at a record high, rewards
are getting more generous, and, yes,
instead of plastic you can now whip
out cool cards made of titanium or
stainless steel. Its kindve a mic-
drop moment when youre at dinner
and theres this argument over who
will pay, says Sean McQuay, credit
and banking expert at NerdWallet.
When the metal clinks on the table,
theres no further debate.
Whether its flashing a cool card
or upping your savings, heres how
to take full advantage of the banks
newfound generosity.
56 MENS FITNESS MARCH 2017
by Jack Otter
The clink that changed everything
To get the new Chase Sapphire Reserve
card, introduced last year, you have to
pay a $450 fee. Sounds outrageous,
right? Well, thats until you actually
run the numbers. Cardholders get an
annual $300 travel credit, which you can
use on anything from plane tickets and
hotel rooms to Uber rides and parking
garages. (Doing the math, that effectively
drops the annual fee to $150.) Plus, you
get 3 points, or what amounts to 3% cash
back, on restaurant and travel expenses.
And if you spend the points through
Chases ultimate rewards program, you
get 1 times the value. So when spent on
travel, thats like getting 4.5% cash back.
And the kicker: a 100,000-point sign-up
bonus, or the equivalent of $1,500 in
travel cash when spent through Chase.
The sign-up bonus effectively cov-
ers the annual fee for 10 years, says
McQuayas long as you make use of that
$300 travel credit each year. McQuay
says he had always recommended cash-
back cards over travel cards, but Reserve
has changed the math.
Other experts share his enthusiasm.
The fees I pay pale in comparison with
NICK FERRARI
 With the right card
you can lower the cost
of almost everything
you buy by about 2%.
And you can score
a round-trip first-class
ticket to Europe.
the benefits I get, says John Ulzheimer, a
credit card expert and points ninja.
Why so generous?
Well, it helps to understand two things
about the banking business. First, Chase,
like most banks, pays less than 1% on sav-
ings accounts. But it charges 1623% to
borrow money on the Sapphire Reserve.
Thats a sweet profit margin. And credit
cards have become an especially impor-
tant line of business in the wake of the
Great Recession because government
regulators cracked down on many of
banks other businesses.
Banks hope you will carry a balance
and pay those crazy interest rates. If you
do, it will cost you far more than youll
ever get in benefits, so these cards are
only worth it if you pay off your balance
in full every month.
And heres another thing to under-
stand about banks and credit cards:
Stores pay a 23% interchange fee on
Ma r tin Ru g n e r/ O f f se t
every credit card transaction. Most of
that goes to the banks, a smaller portion
goes to Visa, MasterCard, or Amex.
Guess where that money comes from?
It comes from you, because the store
increases prices on everybody to account
for the fee. McQuay thinks that Chase is
basically refunding those fees to custom-
ers with its generous rewards in a bid to
boost its already dominant market share.
The bottom line? Every time you buy
something youre paying a little extra
to cover the cost of credit card transac-
tions, even if you pay with cash. But if
theres one way to get that money back,
its getting a rewards card that pays you.
Theres no excuse for people not to be
getting 1.5% or 2% for every single pur-
chase, says McQuay.
McQuay suggests that you start by
thinking about where you spend your
money, because certain cards give you
more cash for certain kinds of spending.
Then focus on what kind of rewards you
want. Here are a few spending categories
and the cards he recommends for each:
Gas and groceries
The Amex Blue Cash Preferred card will
give you 6% cash back on groceries and
3% back on gas and some department
stores. It charges an annual fee of $95, so
you have to spend more than $31 a week
on groceries to cover the fee.
Travel and restaurants
This is where the Sapphire shines,
because youll get 3% cash back on these
categories, which is effectively boosted
to 4.5% if you spend it through Chase.
Another category to consider: affiliated
cards, which peg rewards to a specific
airline or hotel. If you fly American
Airlines all the time, for instance, the
Citi/AAdvantage Platinum Select World
Elite MasterCard is a good choice. Delta
frequent-fliers should consider the Amex
Delta cards, which come in Gold, Plati-
num, and the $450 annual fee Reserve
card. The escalating list of benefits
includes perks such as early boarding,
seat upgrades, a free annual companion
ticket, and, for Reserve cardholders,
unlimited access to airport lounges.
The same logic applies to hotel-
affiliated cards: Theyre useless if you
dont frequent that hotel chain but can
be a great deal if you do. The Marriott
Rewards Premier Credit Card will give
you extra points whenever you stay at a
Marriott, a big sign-up bonus that could
be worth up to 10 free nights (depending
on the property). Bonus: Its metal.
You carry a balance
If you need to borrow money, your only
concern should be getting the lowest
possible interest ratepreferably zero.
Say you have a $5,000 balance. At 15%
interest, youre looking at annual fees of
$750, wiping out all these benefits. Go
sign up for the Chase Slate card, which
offers 0% interest for 15 months, and,
importantly, charges nothing for the
balance transfer. Most credit cards will
hit you with a 3% or 4% fee to make that
transfer. That gives you 15 months to pay
off your credit card.
You want simple
If you dont want to think about airline
mile maximization and what card is right
for what spending category, heres your
solution: the Citi Double Cash card. As
long as you pay the monthly minimum
(though you really should pay it off in
full), you get 2% cash back on everything.
Thats not a bad deal; and since its plas-
tic, you dont have to worry about setting
off metal detectors when you travel.
Jack Otter is the author of Worth ItNot
Worth It? Simple & Profitable Answers to
Lifes Tough Financial Questions.
 Burn It! The guys guide to spending money by Mark Ellwood

Style on two wheels

High-end, retro-inspired, and performance-based bike-commuting wear is all the rage these days..
Here are the best ways to suit up..

YOU DON T EXACTLY have to be Tom Ford these days to know were in the middle of a menswear
revolution, a mind-boggling, rule-defying era when its OK for guys to wear sweatpantssorry,
joggersto work, its totally normal hearing a white-collar worker drop phrases like fly colorways
when describing his $800 velvet sneakers, and its simply a fact that the razor's edge of mens-
wear chic is no longer in Milan but at NBA press conferences. In short: Never before has the line
between high-end fashion and athleticwear been more blurred. (For more on great athleticwear,
see page 34.) But as much as I dig a gym-worthy hoodie under a snappy blazer, theres one
surging trend I love even more: todays luxury bike-commuting clothing. And no, I dont mean
your typical space-age, Lycra, time-trial getup. Im talking about spread-collar dress shirts, club-
worthy tailored jeans, and elegant, slim-fitting slacks that are specifically built to fight sweatand
Jake Stangel/Rapha

made entirely of technical, state-of-the-art fabrics and fashioned at the hand of tailors at the top
of their game. At a time when biking to work has never been more popular, its now gotten even
more practical and stylish. So I tried all of the leading brands and singled out the items you need
to buy right now. Just dont forget your helmet.

58 MENS FITNESS MARCH 2017

 THE BEST T-SHIRT
Merino Wool T-shirt by Rapha $80, rapha . cc
When it comes to BO-banishing, some-
times old-fashioned is the only way to go:
wool. All wools will wick away moisture
and odor, binding them into the fiber so
they cant escape. Whats more, wool is
so absorbent it can soak up significant
sweat before you feel the dampness. But
because wearing wool close to the skin
can be scratchy, its smart to opt for the
sleekest of its fibers: merino. (For the
record: The surface of merinos fibers is
smooth, while traditional wool strands
look like spiky pinecones under a micro-
scope.) Raphas handsome new merino
tee looks sharp and will stay fresh hours
into even vigorous exercise.
THE BEST DRESS SHIRT
Future Forward Dress Shirt by Ministry
$95, ministryofsupply . com
Think of Ministrys surprisingly stylish
polyblend button-down as the Clark
Kent of designer shirts: formal and
buttoned up but with hidden strengths.
The key lies with one of the fibers used
in the fabric, Outlast, which is whats
known as a PCM, or phase change mate-
rial. PCMs act like intelligent fabrics,
automatically adjusting to the exterior
temperature. They become insulating
when its cold and ventilating when the
mercury rises. (The science is nerdishly
complicated, but think back to high
school Physics 101 and the principles
of kinetic and latent heat. Gel-filled
microcapsules in the fiber trap energy by
liquefying as your body warms up. When
the temperature drops, that gel becomes
solid again, releasing the energy trapped
in the microcapsules as heat.) Outlast
earns plaudits for using PCMs in a stylish
design with four-way stretch weave that
emphasizes comfort, too.
T H E B E ST P O LO
Polo Shirt by SmartWeave
From top: Jake Stangel/ Rapha; Timothy Anaya
$69, smartweavestore . com
It took almost eight years of research
before Bradley Rose launched his
sweat-concealing range of polos; Rose
even tested prototypes in Switzerland
on sweating mannequins (yep, they do
exist). The result is clothes made entirely
from natural fibers100% cottonin
a patented custom weave that nixes any
sweat stains. The secret process weaves
two distinct fibers into a single fabric
layer, each having a different purpose.
The inner fibers draw moisture away
from the body so the wearer stays dry,
Rose told me, while the outer ones pre-
vent the moisture from being seen on the
outside but allow it to escape as vapor, as
it would in an athletic garment.
THE BEST JEANS
The Drifter Jean $185, kitsbow . com
The key to cycling jeans lies in the fabric,
which here includes 17% cordura nylon
and 3% Lycra. The latter adds extra
stretch, allowing for easier move-
ment, while the former is a military-
grade nylon thats abrasion- and
tear-resistantits twice as durable
as conventional nylon, which is one of
the toughest manmade fibers. But the
appeal of Kitsbow denim is also the
styling: These jeans have been almost
imperceptibly tweaked to be comfier in
the saddle. Thighs are roomier so they
dont pinch cycling quads, and there are
crescent-shaped seams around the knees
to permit more natural articulation
while youre on the move.
THE BEST SLACKS
Epic Weatherproof Trouser $119, howies . com
Chinos are usually the worst thing
to wear outdoors or for any vigorous
Top: the Rapha merino wool T-shirt. Bottom:
Gihan Amarasiriwardena, chief design officer and
co-founder of Ministry, running a half-marathon.
activity. Theyre ruggedly durable, but
the problem comes when it rains: Tra-
ditional heavy cotton is like a face towel,
growing heavier as it soaks up water.
Wear a pair of twills made from Epic cot-
ton, though, and you can weather almost
any storm. Plus, Howies offers reason-
ably priced, slim-fit styles. The fibers
are coated by a DWR, or Durable Water
Repellent, solution that seals the cotton
on the inside, making water bead up and
roll off. It cant cope with mountaineer-
ing or wading through rivers, but this
T-fallike coating will keep you surpris-
ingly dry during a simple downpour.
T H E B E S T W E AT H E R - F I G H T I N G J A C K E T
Patagonia Dual Aspect Hoodie
$249, patagonia . com
The secret behind the ultimate insu-
lated jacket is simple, says Charles
Ross, a specialist in performance
sportswear design. The best insula-
tion ever created isnt down or fleece or
polyesterits dead air. When youre
insulating yourself, you stay warm from
whatever body heat youve generated
that doesnt escape. This means youre
looking for a wind cheater with impres-
sive heat-trapping potential, as well as
comfort and stretchand nothing beats
Patagonias exclusive Polartec Power
Shield, which combines three Polartec
fabrics for robust protection and dura-
bility. The Dual Aspect hoodie is a hybrid
midlayer that does double duty as an
outer layer in milder conditions.
THE BEST BLAZER
Summit Endurance Slim Fit Suit
$240, combatgent . com
The key to wearing tailoring when youre
cycling is stretch. Grab the care label in
a suit lining; look for the words elastane
or Lycra, DuPonts version of elastane/
spandex. Youll want 2-3% of it blended
with wool, silk, or linen to ensure the suit
will stretch as you pedal and spring back
to look slick and wrinkle-free at journeys
end. Dual vents make it easier to sit in
the saddle, and a breathable lining will
minimize the risk of sweat.
Mark Ellwood is the author of Bargain
Fever: How to Shop in a Discounted World.
 The Active Guys Guide to Style and Grooming

The
Perfect Fit
Bring
the
heat Who said your coolest and most
comfortable athletic gear had to be
confined to the gym? Here are the best
ways to incorporate your most highly
technical duds into your daily look
while seriously upping your style
batting average. Bonus: Weve got the
best new sneakers to wear with, well,
anything, and a collection of sports
watches worth drooling over.

By John Mather
William Hereford
Photographs by

A Cooler Windbreaker

Shell game
This red Hideaway jacket from
Armani Exchange could very
well be the ultimate layering
item. Its ready for sweatand
even equipped with straps that
allow you to wear it like a back-
pack if youre overheatingbut
its also a terrific way to cut
the formality of a sport jacket.
(Note: If you dont have a white
blazer, you can pair it with a
navy one, too.)
Windbreaker: Armani Exchange,
$160; Blazer: Vince Camuto,
$225, nordstrom.com; Vest:
EFM, $425; Pants: Nautica, $70;
Watch: Omega, $11,700

MENS FITNESS 61
 If you own
one blazing-
yellow piece
of clothing,
make it a killer
raincoat.

A Flyer Raincoat

High and dry

This canvas jacket from
Nautica is pure elements-
fighting awesomeness. Its
fully functionalready for
any sopping-wet hikesyet
stylish, too. If theres one
item in your closet that
needs to be blazing bright
yellow, its a killer raincoat.
Raincoat: Nautica, $348;
Shirt: Untuckit, $98;
Tie: Tommy Hilfiger Tailored,
$80; Pants: Perry Ellis, $98;
Shoes: Clarks, $110;
Watch: Nautica, $165;
Motorcycle: 2017 Ducati
Scrambler Caf Racer,
$11,395

A Sportier Blazer

G r o o m i n g b y N a t h a n R o s e n k r a n z / H o n e y A r t i s t s u s i n g Y S L L H o m m e
Join the club
Okay, so its not exactly
exercise gear per se, but
this lightweight cotton
jacket from Tallia Orange
just oozes sporty cool.
Its lightly constructed,
superstrong, and, with
its slim-fitting-yet-roomy
chest, its tailor-made for
fit dudes. And, seriously:
Roger Federer often wears
blazers over his Nike duds.
Who says you cant, too?
Blazer: Tallia Orange, $350;
Hoodie: Vince Camuto, $195;
Racquet: Wilson Pro Staff
RF97 Autograph, $249

62
Perfect fit
Style
A Trimmer Polo

Play it cool
Now, the good, old cotton
polo is far from obsolete,
but dont you want some-
thing a little stretchier and
breathier, with maybe a
truncated sleeve to show
off those guns? Meet the
slim-fitting and moisture-
wicking Active 360 Polo
from Perry Ellis.
Polo: Perry Ellis, $60;
Vest: Michael Kors, $228;
T-shirt: Jockey, $28; Shoes:
Sperry, $90; Pants: Armani
Exchange, $90; Watch:
Victorinox, $595; Bicycle:
Shinola Limited-Edition
Brass Bixby (not available in
stores).
 Perfect fit
Style

A Better Everywhere Tee

Make it pop
If youre anything like us,
most of your gym clothes
can be described in three
words: gray, gray, and gray.
Its time to inject some feel-
good color, brother, and
thats why weve singled
out this great green T-shirt
from Eddie Bauer. Since
its sweat wicking, its
treadmill approved,
but its snazzy enough to
wear anywhere else, too.
T-shirt: Eddie Bauer, $25;
Jacket: Tommy Hilfiger,
$275; Pants: Tallia Orange,
$100; Watch: Citizen, $1,075;
Headphones: Bose
QuietComfort 35, $350
TO BOOT
NEW YORK
1) Alton
$ 2 0 0 , T O B O O T. C O M

ADIDAS
ORIGINALS
2) Sta
Stan
a n Smith
S
$75, AMAZON.COM/
FA S H I O N

CONVERSE
3) Chuck
ck Taylor
Ta
All-Star 70
0 Mono
Leather
Le
$95, CONVERSE.COM

PUMA
4) Sky II Lo B&W
$70, PUMA.COM

Prop st yling by Angela Campos/Stockland Mar tel

Modern classics
A great pair of white sneaks and a wonderfully bold sports watch are the
ultimate finishing touches for just about any look. Pick from our favorites to
incorporate
p some eye-poppingbut still elegantflash into your daily life.

By Barret
rre
et Wertz Photographs
ho
otog ap by Levi
phs b evi B
Brown
 Perfect fit
Watches

Fa : A b
Fact: big, s
swinging
i
metal
ta watch adds
a bit of bling
g (without
making
a you look
ook like
i
a douche).
u he)

BELL & ROSS

1) Vintage
ta
age B
BR126
R 126 Sp
Sport
p
Heritage
$4,800, BELLROSS.COM

TISSOT
2) Couturier
rie
e r Auto
Automatic
o ma
Chronograph
$1,695,
U S . T I S S O T S H O P. C O M

TA G H E U E R
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 KEANU
REEVES
WA N T S

TO

FIGHT
Somehow, after a lifetime of playing iconic badassesheroic cops,
a hacker named Neo, a certain Eff. Bee. Eye. agentKeanu Reeves, at 52,
remains one of the most enigmatic figures in Hollywood. But here the
always-guarded actor opens upabout his life, his past hits, his latest project
(John Wick: Chapter 2), and his eternally youthful physiquewhile making one
thing very clear: Hes still ready to kick lots of ass.

BY D AV I D K AT Z
PHOTOGRAPHS BY DOUG INGLISH
Do you like action movies? asks Keanu Reeves, unable to contain his excitement, as he leads me on a tour of 87Eleven
Action Design, a cavernous gym, production company, and choreography studio located in an industrial park near
LAX that is arguably the white-hot center of modern movie fighting. Its like a training school, a dojo for stunts,
he says, clearly pumped to be back at what was his second home while he prepped for the cult action movie John
Wick (2014) and the next installment, John Wick: Chapter 2, in theaters now. Reeves youthful enthusiasm
is a little surprising, and not because the guy is officially 52 years old. (In his mod black jacket emblazoned with
Archthe motorcycle company he co-foundedhe doesnt look anywhere near that age.) And it isnt because I
expected Reeves to be a jerk, either. The truth is, I had no idea what to expect, because Keanu Reevesa star for
more than a quarter century, a guy whose films have amassed nearly $2 billion at the box officehas achieved
something miraculous in todays celebrity-obsessed world: Hes preserved some mystery about himself.

Im not looking for a red carpet to walk, and Im not
trying to have a celebrity footprint, he says when I mention
that its rare to see his name flashing across TMZ, and its
even rarer for him to sit for an extended interview like this
one. And while so many actors in Hollywood are focused
on building their online brands, Reeves seems totally fine
with letting the world of social media entirely pass him by.
I can see the appealits just not to my taste, he says.
Before I meet him, I know a few basic facts: Hes unmar-
ried, with no kids. (Im an unsuccessful representation
of the species, he jokes.) Also, I know that much of my
impression of Reeves is formed by his work, notably his
tendency to play stoic heroeslike the Zen-like savior,
Neo, in the record-shattering The Matrix trilogyso I half
expect to encounter a quiet, impenetrable monk.
Instead, Reeves is more like a high-energy action-
movie fanboy, rattling off some of the films that 87Eleven
co-foundersveteran stuntmen David Leitch and Chad
Staheleskihave choreographed: The Bourne Legacy,
Fight Club, and, of course, The Matrix, on which Staheleski
served as Reeves stunt double. Fifteen years after that
movies smash success, he knew those guys aspired to
direct, and Reeves brought them a project he was devel-
oping about a retired assassin who goes on a bloody
revenge spree after a group of thugs off his dog.
Reeves would star, and they would direct.
Just good clean fun, he says of the movie, with its super-
stylized violence, insane body count, and wry tone. (It is
74 MENS FITNESS MARCH 2017
funny, Reeves admits. But not ha-ha funny.) It was an
odds-defying hit: Made on a small, $20 million budget, it
grossed $86 million worldwide, cementing Reeves status,
once again, as one of Hollywoods most appealing and
bankable action heroes.
in 2 0 1 7, its easy to forget that reeves is an
unlikely badass. He first hit it big in comedy, in 1989, with
the ridiculous Bill & Teds Excellent Adventure, about two
bodacious, underachieving California teenagers traveling
through time in a phone booth. Not only was Bill & Ted
Reeves first (but hardly last) surprise hit, earning a sequel,
but nearly 30 years later people still talk about a reunion
an effort Reeves supports. It would be absolutely fantastic
and ridiculous to play those roles again, he says. Bill and
Ted in their 50s?! Excellent. Bodacious! (Yes, a writer is
currently working on a script.)
Before a big fight
sequence, I still eat
a steak. It started
on The Matrix. Its totally
psychological.
T-shirt & Jacket:
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 For his sudden transformation into ass-kicking leading man,
however, Reeves credits director Kathryn Bigelow, now known for Jacket: BELSTAFF
war movies The Hurt Locker (2008) and Zero Dark Thirty (2013), Watch: IWC

but then starting out with Point Break, in 1991. Bigelow cast a
26-year-old Reeves as an FBI agent embedded with a band of bank-
robbing surfers led by Patrick Swayze. It was another ridiculous
premise, another huge hit for Reeves. It was pulpy, it had a real
energy, says Reeves (who hasnt seen 2015s failed remake). Ive
met people over the years who said, I started skydiving because of
that movie, or I started surfing because of that movie.
Reeves jumped from a plane once during production to get a taste
of what its like, but he says that his co-star, Swayze, really caught
the bug. I think he had 30 jumps while we were filming, he says.
The insurance company was, like, no. Eventually, he got a cease-
and-desist from the production company.
Whether it was because of the surfing, the long hair, or the
laid-back delivery, Point Break stereotyped Reeves as the ultimate
SoCal underdogan image only bolstered by the blockbuster Los
Angeles freeway thriller, Speed (1994)which still persists today.
The irony is that Reeves isnt a native Californian, or even an

DIESEL
American. He was born in Beirut, Lebanon, to a British mother
and Chinese-Hawaiian father (his name means cool breeze
in Hawaiian) and spent his formative years in Toronto with his
costume designer mom and her eclectic group of friends, including
singer Alice Cooper. Reeves still identifies as Canadian, even if hes HAS ZERO
PLANS
lived in L.A. since he was 20 years old.
Those were my formative years, from like, 7 years old on, he

TO SCALE
says. He explains his attachment to his home country as like the
imprimatur of youth, that early sapling that grows into a tree.

87 e l e v e n s a n n e x , we get
a s h e l e a d s m e u p t h e s ta i r s t o
a birds-eye view of the place. Most of the floor space is taken up BACK
ACTION-
by a huge blue mat overhung by cables used for wire work, the
suspended choreography that allows actors to dodge bullets midair

and pull off impossibly high roundhouses. Today its being used by a
stunt team from Logan, Hugh Jackmans final Wolverine film, and
Reeves looks on with jealousy. I always want to work out here, he
says, just come in and get some more training.
For Wick, that meant he had to learn an entirely new discipline:
judo. I had a little experience in movie fighting, he says, with
typical (and sincere) modesty. But Id never done judo.
He says the form is tricky to fake onscreen because, unlike
throwing punches, you really gotta throw someone.
Reeves adopted a former MMA fighter named Eric Brown as his
sensei. At the beginning, I didnt even know where to put my feet,
he says. So it was a lot of me learning the basics.
By the time he flew to New York and Rome to shoot John Wick:
Chapter 2, which expands the mythology behind Wicks order of
assassins and reunites Reeves with The Matrix co-star Laurence
Fishburne, he was a bona fide judo expert. Keanu is the most
persistent, non-giving-up guy youll ever meet, says Stahelski. He
doesnt want to act out the part. He wants to be the part.
Reeves loves pushing himself during his action sequences, though
he rejects the word stunt for anything he does himself. Theres an
incredible stuntman who doubles John Wick, he says. They hit
him with a car. Hes standing there, and they hit himthats a stunt.
Me? Ill shoot some guns, flip some peopleand thats action. So,
yeah, I do as much action as I possibly can, because I love itand I
love the opportunity to bring the audience along.
Which is one of the reasons why Reeves never enjoys stepping
aside for the sake of his safety. I hate that, its always a drag, he
says. I want to be able to do everything. Since The Matrix, Ive used
this term, superperfect. As in, Can we get it superperfect? On a
huge-budget studio movie that can afford infinite takes, that means
MOVIE
Just good
clean fun,
he says of
John Wicks ROLES.
graphic
violence
and huge
body count.
doing it until its right. On a leaner film like Wick, where fights that
could have been allotted five days might get two, it means no room
for error. But thats part of what makes [a great action film] a pres-
sure cooker, he says. Its the intensity of just trying to do the best
you can in the circumstances that you have.
looking back, he credits point break for making him
think about his body more. It was life-changing for me, he says.
It introduced me to fitness and training. He began working with
Denise Snyder, who has remained his main fitness guru for more
than 25 years, and has overseen his body throughout his career.
He can get huge, says Snyder. That worked for Speed. But
usually I dont think for him massiveness works. On John Wick, its
about his presence, and it cant come from size. Its got to come from
structure. Its really about pulling his shoulders back.
Reeves says that meant not having huge traps.
I wanted to have that back, he says, to look like if I grabbed you,

76 MENS FITNESS MARCH 2017

 I WOULDNT CALL
IT ROCK BOTTOM,
BUT THERE WAS SOME
VERSION OF, AM I
GOING TO BE WASHED
UP AT 21?
you were in my world now.
Reeves isnt slowing down his exercise regimen these days,
S t y l i n g b y J e a n n e Ya n g / T h e Wa l l G r o u p ; H a i r b y N i n a P a s k o w i t z ;
though he admits that the biggest difference between playing an
action hero at 52 versus 25 is the wear and tear on the knees. I
cant do stairs as fast, he says. But if you say action, Ill go. His friends with someone, you want to help them, you sign something
recovery is a little slower, but his endurance is solid. His training
diet is still simple. Low sodium, low fat, and the night before a big
fight sequence, I still eat a steak. It started on The Matrix. I was like,
Gotta go eat a steak, Carrie-Anne [Moss, his co-star]. Its totally
psychological. He prefers a nice New York cut, with a little fat on it.
With Wick behind him, Reeves says he has some civilian living
Makeup By Geri Oppenheim
ahead of him before he chooses his next project. During these
periods, he takes it easy. Steak. Red wine. A nice single malt with a
big ice cube. Ride a motorcycle.
Reeves plans to keep the great action movies coming. You just
gotta find the right one, he says. You cant just do it to do it. Unless
you need the dough, which is a good enough reason.
Of course, Reeves, who allegedly took in millions for his work on
The Matrix movies alone, doesnt need the dough. Well, I do, he
insists, declining to elaborate too much. Its a long story that I dont
want to share with you. Though later he offers a clue: When youre
that turns into something else, and that comes back to haunt you.
Still, he says, money is a bad way to make career choices, and his
rsum bears that out. (See: 1991s My Own Private Idaho, 1993s
Little Buddha, and 2012s Side by Side, a documentary he produced
about Hollywoods conversion from traditional film to digital.) Hes
also the guy who started a motorcycle company five years ago.
In fact, Reeves actually showed up today on one of his bikes, a
gorgeous Arch KRGT-1, what he calls a performance cruiser.
Arch is more than a vanity project, he says. Hes involved in every
facet of the company, from design and testing to administration.
The project fits perfectly into what Reeves sees as the guiding
philosophy of his life: Youre gonna diemake stuff.
MARCH 2017 MENS FITNESS 77
Turn back your
 Can you be a 45-year-old but maintain the body of a guy in his 20s?

According to one world-renowned exercise scientist, the inventor

of a proprietary formula that assigns you a fitness age, the answer is:

Absolutely. And its going to change the way you trainforever.

By Eric Benson

Photographs by Dylan Coultier

body clock

Like most fit guys, youre probably
addicted to numbers.
Chances are you know your max bench and
squat, and you might have a pretty good fix
on your body mass index, too. If youre super-
hardcore, you might even know your basal
metabolic rate (for the uninitiated, thats the
amount of energy your body churns through
when youre at rest). And no doubt if youre
an endurance guy, you can list your PRs in
everything from the 5K to a Spartan Race.
But before you get too confident in the
story that these numbers tell, especially as
they pertain to your long-term health, Ulrik
Wislff, Ph.D., a professor of physiology at
the Norwegian University of Science and
Technology, has an important question for
you: What is your fitness age?
Wait, you dont know? Well, according
to Wislff, a 48-year-old former semipro
soccer player who is also one of the
worlds top exercise scientists, thats deeply
unfortunate. Because your fitness age
even more than your real ageis the key
to providing confirmation of your physical
prowess or exposing a gaping void at the
center of what you thought was a solid
training program.
Whats more: Paying special attention to
your fitness age, which you can maintain
with a very targeted HIIT training regimen,
might just save your life years down the road.
FITNESS AGE, DEFINED
Fitness age, which Wislff introduced to the
world in a 2014 study, is rooted in your bodys
level of cardiorespiratory fitness (CRF)its
ability to disperse and consume oxygen. In
fact, having great CRFnot to be confused
with cardiovascular fitness, which refers only
to the heart and blood but not the bodys
breathing apparatusis such an important
factor to your longevity and your long-term
health that a recent scientific statement from
the American Heart Association described
it as a potentially stronger predictor of
80 MENS FITNESS MARCH 2017
mortality than established risk factors such
as smoking, hypertension, high cholesterol,
and type-2 diabetes mellitus.
But as Wislff knows all too well, CRF is
difficult to measureand even more difficult
to make sense of once you have it.
The surest way of gauging CRF is to
calculate your VO2 max, the maximum
amount of oxygen you can process during an
activity. (The average person has a VO2 max
of 30 to 60, with some elite athletes, such
as pro cyclists, reaching the 90s.) Since the
Nobel Prizewinning physiologist A.V. Hill
introduced the concept in 1923, the only
reliable way to measure VO2 max has been
with an exercise test, which asks subjects to
push their bodies to exhaustion on a tread-
mill or a stationary bike while breathing
into an ergospirometry system. Even if you
endured the process, the larger question
remained: What does it even mean? If
youre, say, a 34-year-old guy with VO2 max
of 52, how does that inform your health
and your training? When we started this
[research] many years ago, Wislff says,
we always told people that they had
a VO2 max of 30 or 40 or 50, and then
theyd always look at us and ask, OK, well,
what is that?
So Wislff set off to find a way to do two
things simultaneously: 1) easily and accu-
rately calculate VO2 max without the hassle
of equipment, and 2) translate the findings
into something the average athlete can
understand and use to his advantage.
Enter fitness age.
In 2006 he and his colleagues began
conducting an enormous study of cardiore-
spiratory fitness and other health indicators
in 4,637 Norwegian men and women, and
devised a proprietary formula, which you fill
out on his website, that assigns you a fitness
MANY GUYS WHO
LOOKED FITAND WORKED
OUT A TONTURNED
OUT TO HAVE GERIATRIC
FITNESS AGES.
age, essentially defined as the average VO2
max of healthy people at any given age.
That 34-year-old with a VO2 max of 52?
According to Wislff s calculations, hes in
fine shape. Generally speaking, the average
healthy guy in his 30s has a VO2 max of
roughly 49, so the 34-year-olds fitness age
is close to his real age. But he could be doing
better, and with the right training regimen,
he could easily bring his fitness age down
to something on par with a healthy man in
his 20s. (Twentysomething males have an
average VO2 max of 54.) But if that same
34-year-old found out that he had a VO2
max of 39? Well, hed have the same fitness
age of your typical 60-year-old. Hed be
out of shape, with a dangerously elevated
risk of developing cardiovascular disease
and, according to some studies, cancer and
Alzheimers.
But I know what youre thinking. I work
out. I run. I lift. Surely my fitness age is
superyoung! Well, not necessarily.
When Wislff began to measure the fitness
ages of his test subjects, he encountered
many people who looked fit and worked out
but had practically geriatric fitness ages.
One group of bodybuilders were lean and
muscular, but their fitness in terms of peak
VO2 was scary low, Wislff says.
When he tested amateur endurance
athletesmany of whom trained up to 10
hours per weekhe also found unexpectedly
high fitness ages. Thats because, as Wislff
has consistently found, great CRF is achieved
through high-intensity exercise, not long,
slow jogging.
This has not gone unnoticed by Wislff s
peers, who believe his greatest accomplish-
ment might not be in creating the fitness-
age algorithma simple way to estimate
VO2 maxbut in devising an easy, efficient
way to dramatically improve it. Carl Chip
Lavie, M.D., a leading cardiologist and
the author of The Obesity Paradox, told
me that he revered Wislff for expanding
our knowledge of the importance of
higher-intensity exercise and its impact
on improving fitness and reducing the risk
of cardiovascular disease. When Wislff
pioneered fitness age, he didnt just create a
diagnostic tool; he laid the groundwork for
developing what might just be the worlds
most useful exercise cure.

SO DO YOU WANT TO LIVE FOREVER?
To calculate your fitness age, visit
worldfitnesslevel.org to fill out Wislff s
detailed online questionnaire (and be sure
to read How to Calculate Your Fitness Age,
on the next page, for our analysis of the
questions). Once youve got your fitness age,
you can supplement your training program
with a scientifically proven fitness-age-
reducing intervention.
Even if you dont calculate your exact
fitness age, you can still follow these six
tips to boost your bodys cardiorespiratory
fitness, bulletproofing your health while
leaving plenty of time to do all the activities
you love: pick-up hoops, distance running,
G r o o m i n g b y C o r e y Tu t t l e / H o n e y A r t i s t s
or improving those max bench and squat
numbers inside the power rack. Whatever
your goals are, here are the six ways to keep
your body young.
STAY YOUNG TIP NO. 1:
SUPERCHARGE YOUR HEART
When Wislff began to design a training
program that could boost VO2 max and
There are a lot of factors that go
into calculating your fitness age
by far the most important of them is
cardiorespiratory fitness, says
Ulrik Wislff, Ph.D.
reduce fitness age, he asked himself one
fundamental question: What limits the
bodys ability to uptake oxygen?
Wislff knew skeletal muscles werent
the principal problemthey can handle
more blood than they can possibly get. He
also knew that the lungs, while crucial,
couldnt be dramatically altered with
training. But the heart is highly train-
able, and increasing the hearts pumping
capacitythe amount of blood it can
pump in a given amount of timedirectly
increases the bodys ability to uptake
and distribute oxygen. In other words, a
more efficient, more powerful heart leads
directly to a higher VO2 max.
But how exactly do you train your heart to
be more efficient and powerful? Two factors
govern pumping capacity: maximal heart
rate and stroke volume. Your maximal heart
rate is inborn. (Whats the best formula?
211 minus your age multiplied by 0.64.) No
matter how hard you train, that number
will tick down throughout your life. But you
can do a lot to increase the stroke volume
of your heart. The heart is like any other
muscle, Wislff says. It must be loaded
to get trained. And the only healthy way to
challenge the hearts pumping capacity is
to fill it with maximal amounts of blood for
long periods of time.
The heart achieves maximum stroke
volume when its pumping at 8595% of
its maximum beats per minute. (For most
people, the 8590% range is sufficient.) So
if you want to boost your VO2 max, Wislff
says, youll want to work out within that
range of cardiorespiratory intensity for as
long as you possibly can. If you do it right,
youll end up with an athletes heart, one
thats bigger, contracts more forcefully, and
relaxes quicker. As Wislff puts it: Youll
have a better motor.
STAY YOUNG TIP NO. 2:
FOUR MINUTES IS YOUR INTERVAL
SWEET SPOT
So how exactly do you get your heart rate to
the 85% threshold, and how long can you
(and should you) keep it there?

HOW TO
CALCULATE YOUR
FITNESS AGE
Youll need to fill out a questionnaire
devised by exercise scientist Ulrik
Wislff at worldfitnesslevel.org.
Here Wislff walks a casual lifter
and an erstwhile CrossFitter through
each question.
BY MICHAEL RODIO
STEP 1
Where are you from? Ethnicity?
Highest level of education?
W I S L F F S A Y S : We use that only for
research purposes so we can compare
Norway, USA, Japan, etc., and different
ethnicitiesnothing of this is used in the
algorithm.
R O D I O S TA K E : I type in Brooklyn.
STEP 2
Gender, age, height, weight.
W I S L F F S A Y S : Height/weight is just
for calculating BMI, which goes into
the algorithm. But gender matters a
lotwomens values tend to be about
20% lower.
R O D I O S T A K E : Im 26, 5'9", 175 pounds. I
enter twice, because I accidentally type
in my weight in kilograms the first time.
STEP 3
Whats your maximum heart rate?
W I S L F F S A Y S : Its a common means
of denoting intensity for endurance
training.
I had no idea, but the
R O D I O S TA K E :
site computes it for me. (Its 196 bpm,
apparently.)
STEP 4
Exercise: How often,
how long, and how intense?
W I S L F F S A Y S : All these factors matter
in a balanced way, but exercise intensity
is the most indicative of fitness age.
R O D I O S T A K E : I pick little hard breathing
and sweating, because theres no op-
tion for vigorous swearing or crying.
STEP 5
Whats your waistline?
Whats your resting pulse?
W I S L F F S A Y S : A low resting heartbeat
is the sign of a fit heartworld-class
endurance athletes use it to see if theyre
ready for their next exercise session
but we do know that its not enough to
predict fitness on its own. Hydration can
sway it, for example, so make sure
youre hydrated when you take your
measurement.
My belt suggests a 31-inch
R O D I O S TA K E :
waistline. My Fitbit says 55 bpm.
T H E TA K E A W AY
Even though Im 26, with an expected
VO 2 max of 53, I have the fitness age
of someone under 20 years old, with
an actual VO2 max of 60.
W I S L F F S A Y S : Thats not bad for a
26-year-old. Its about the same as
mine.
82 MENS FITNESS MARCH 2017
It usually takes more than a minute
of vigorous exercise before you reach
maximum stroke volume. Thats easy
enough to dotry running, cycling, or
rowing really hard for 60 secondsbut
the trickier and more exhausting part is
keeping your heart rate and stroke volume
locked at that rate. The key to mentally
and physically sustaining that kind of
workload, Wislff says, is to use interval
training.
It is obvious that one cannot exercise
for very long periods of time at 8595% of
maximal heart rate, he says. But intervals
get you up to that needed intensity and
give you enough rest in between to get
rid of lactic acid that builds up during the
interval.
But not all interval training is equal.
Sprint intervals of one minute or
less can get your heart rate past the 85%
threshold, but they just dont give your
heart enough sustained work at
its maximum stroke volume. Tabata
training with 20-second maximum-
intensity intervals followed by 10 seconds
of rest can work, but be aware that your
heart rate drops as soon as you stop
moving. (And the more fit you are, the
faster your heart rate plummets.) If your
goal is to improve VO2 max, then its
better to keep your heart pumping consis-
tently at 85% of its maximum rate than
for it to be yo-yoing from 75100%
of its max rate throughout your active
workout time.
How long is the ideal stroke-volume
maximizing interval? In theory, make
it as long as possible. (If you can push
out 30-minute intervals at 90% of your
max heart rate, go ahead and do it. Also,
congratulations, your VO2 max is almost
certainly spectacular.) Wislff and his
colleagues found that four minutes is a
length most can manage. It lets your heart
pump at its maximum stroke capacity for
an extended time, and its sustainable for
untrained individuals and beneficial to
elite athletes looking to boost their already
excellent CRF.
Wislff s recommended program is
simple: A 10-minute warmup, followed by
four four-minute intervals of large muscle
mass exercise (running, cycling, rowing,
swimming, cross-country skiing) broken
up by three minutes of active rest (a very
low-intensity version of whatever youre
doing). The results can be dramatic. After
the seven-week program, Wislff has seen
spikes in VO2 max and benefits that go
beyond CRF into weight-loss and lean-
muscle gain. In Norway the response has
been ecstatic.
The biggest newspaper here [Verdens
YOUR HEART IS
MORE TRAINABLE
AND ADAPTABLE
THAN YOU
IMAGINED.
Gang] presented this program on their
online version, Wislff says. That story
is the most visited story in that newspa-
pers history. Now there are even training
groups and training centers around
Norway that are using this. Its used a lot.
STAY YOUNG TIP NO. 3:
DONT TRAIN FOR A MARATHON
Ask a random sampling of men and
women to name the kind of athlete with
the best cardiorespiratory fitness, and
youll almost certainly get answers like
marathoners, triathletes, and Tour de
France cyclists. While this may be true at
the elite level, its often not the case for
weekend-warrior endurance athletes, and
the reason is simple: Running, cycling, and
swimming for long distances wont push
your heart to its maximal stroke volume, so
they wont do a lot to improve VO2 max if
you are already in good shape and go hard
for four minutes.
I know a lot of endurance athletes on
a really high level, Wislff says. Even in
those people we have been able to improve
fitness a lot by exchanging two to three
hours of running for periodization of 4x4
intervals or even 3x3 intervals.
Wislff himself is a runner. He likes to go
on 45-minute runs through the forest near
his home in Trondheim, Norway. When
he does, he makes sure that he is giving
his heart extended periods of time above
the 85% threshold by working in long,
steep uphills. I would like to say that low-
intensity long distance is the best, because
I like to do that, he says. But its surely not
the best.
STAY YOUNG TIP NO. 4:
FORGET BEETROOT JUICE
AND HYPOXIC MASKS
Youve seen those heart-healthy labels
at the supermarket, and you know that
eating clean is a good thing for your
health. So can you eat your way to a lower
fitness age? Nope.
Indirectly, its important to have a
good diet, because if your diet is better,
you adapt better to exercise, Wislff says.
There have been some reports that if
you drink beetroot juice or stuff with a
lot of nitric oxide in it, that may help your
cardiorespiratory fitnessand that may
be true with untrained people. But as you
get fitter, that supplement doesnt seem to
work a lot.
What about training at elevation or
working out on the treadmill with one of
those Predatorstyle hypoxic masks? After
all, dont all the top endurance athletes run
high up in the mountains? Wouldnt just
living at altitude boost your VO2 max and
reduce your fitness age?
Nope again. The science on hypoxic
masks is thin. Even though there are
some believers out there, I know that
world-class endurance athletes in, for
instance, some cross-country skiing do
not use them, Wislff says. While some
world-class endurance athletes travel
to high altitudes to train, the effect on
performance is tiny. If youre the third-
best half-miler in the world and you
want to become the best half-miler in the
world, then by all means move to La Paz,
Bolivia (altitude: nearly 12,000 feet).
But if youre something other than an
Olympian, youre going to make the same
THE 7-WEEK oure a 35-year-old desk jockey

Y
gains if you do all your interval training with the heart of a 60-something
in Miami.
ADD-YEARS- couch potato? Join the club,

STAY YOUNG TIP NO. 5:
SAVE TIME FOR CROSS-TRAINING
You might expect that Wislff would advise
those looking to reduce their fitness age
TO-YOUR-
Jack. But theres hope for you:
Wislff has created a seven-week
LIFE INTERVAL program that primes your heart for a better
fitness ageand burns plenty of fatin just
WORKOUT minutes of sweat. Its all built around Wislffs

to do nothing but lung-busting sessions
of 4x4 interval training. But he knows
personally that such a course would be
counterproductive.
I cant just do 4x4, he says. I think its
totally boring to do just that.
In his fitness-age-reducing fitness
program, Wislff reserves days for
fun runs and 60-minute activities like
five-a-side soccer, and he practices what
he preaches. He performs 4x4 interval
training only a couple of times per week.
(One session is always a lab-wide workout
in which he leads his 60-person staff in
exercises.) The rest of the time, he works
out like an outdoorsy and not especially
fitness-obsessed man. He plays a weekly
PLAN
Lower your Fitness Age
with just two interval workouts
a week
BY MICHAEL RODIO
a few four-letter words by the end. Then youll
lab-tested 4x4 interval training workout: four
minutes of high-intensity exercise, followed by
three minutes of active recovery, repeated four
times. The core concept is to blast your heart
to 8595% of its maximum ratenot quite all out
but intense enough that youll be able to say only
you ll
downshift to a three-minute active-recovery
phase at 70% capacitystill moving, but moder-
ately enough to catch your breath and scrub
lactic acid from your muscles. The best part?
You can do any kind of exercise you wantswim-
ming, cycling, rowing, and running are popular,
but anything will work, as long as youre pushing
your heart to the limit. With just two of these
4x4 workouts a week, Wislffs lab has made
progress with everyone from untrained shlubs to
elite athletes. After the fourth round, you should
feel like you could have done another round. For
Wislffs seven-week workout routine, check out
mensfitness.com/4x4plan.

Continued on page 124 MARCH 2017 MENS FITNESS 83

 The truth
By Bruce Falconer

Photographs by Christopher Griffith

about
testosterone
Thanks to the explosion of testosterone-replacement therapy, which is officially a $2 billion industry, its never been
easier for men everywhere to flood their bodies with mans fountain of youth. Is easy-access testosterone good, bad,
or simply benign? Here, one man suffering from the gnarly effects of low T searches for answers.
Middle age,
according to several dictionaries and the American Psychiatric Association, begins at roughly 45 and runs all the way to 65. But

for me, it actually came earlyat 38. Until then, Id always been an active guynot a star athlete, to be sure, but someone who did

calisthenics every morning, walked to work, and ran about 10 miles a week. I ate a balanced diet and was naturally slim. But then,

last year, I inexplicably started gaining weight and feeling exhausted most of the time; mysterious, often-debilitating aches and pains

began shooting through my muscles and joints. For much of the past 12 months I couldnt even walk without the aid of crutches or an

orthopedic boot, having developed an excruciating case of tendinitis in both feet simultaneously. It felt as if the bottom had fallen out

of my lifelike age had finally caught up to me and run me over. I fell into a depression.

To fight back, I sought out Michael Matthews

2014 book, Bigger Leaner Stronger: The
Simple Science of Building the Ultimate Male
Bodyan Amazon top sellerand read it with
highlighter in hand. Following Matthews
program, I switched to a high-protein diet
of clean foodslean meats, Greek yogurt,
fruits, green vegetablesand made sure I got
eight hours of sleep a night. I even lightened
my schedule to reduce stress. NEVER BEFORE
In the gym, I became an early-morning IN HISTORY HAS
regular, doing heavy compound lifts three TESTOSTERONE
days a week. I lost some fat, sure, but made BEEN SO
only negligible gains in muscle mass. If READILY
anything, all that pumping iron caused my
AVAILABLE.
body to hurt only more. Nothing I did seemed
to work; I didnt feel any better. In fact, I felt
only more exhausted, particularly at night,
which, lets just say, isnt exactly great for a
marriage. That was the final straw.
Frustrated and confused, I scheduled an
appointment with my primary care doctor
for a blood test. Reviewing the results, he did
a double take: This cant be right, he said
never something you want to hear from a
doctor. Your testosterone is superlow.
He referred me to an endocrinologist, and
two more blood tests confirmed it: My blood
testosterone level was just 133 nanograms
per deciliter (ng/dl), well below the generally
agreed-upon normal range of roughly 270
to 1,070. To put that into perspective, even the
average male octogenarian in a nursing home
scores in the upper 300s.
As his words sunk in, all I could think about
were those ubiquitous low-T ads on TVthe
ones featuring handsome middle-aged men
astride motorcycles in the desert, staring
longingly into the distance, while voice-overs
promising a new T therapy as a fountain of
youth play on loop. Like just about every guy,
Id made fun of those commercials for years.
I wasnt that grizzled old dude already...
was I?

86 MENS FITNESS MARCH 2017 D Y L A N C O U LT E R

 THE MAGICAL WORLD OF LOW T
10
Like it or not, I was about to find out. The
endocrinologist couldnt say for sure whether
all my symptoms were the fault of testos-
terone deficiency, but he nevertheless recom-
mended testosterone treatment, and I agreed.

The importance of testosterone to male health

has been understood since at least the 1930s.
A steroid hormone produced in the testicles,
T encourages the expression of male sexual
Sorry, supershredded fellas, but thats the baseline percentage of body fat you
need if you want to maximize your baseline testosterone, according to Bradley
Anawalt, M.D. If your body fat dips below 10%, it creates the canary in the coal mine
effect, he says. In other words: Your body senses an imminent death. The brain
thinks youre starving, so instead of vamping up reproductive function, it turns it
down. T is the first of the hormones to fall out.

IMS Health, a health-care research firm. The

characteristics like big muscles, body hair, an
Adams apple, and a deep voice. It also boosts
self-confidence, focus, motivation, aggres-
sion, andperhaps most important to many
men who dont have enough of itlibido and
the ability to get an erection.
As males, most of us reach peak T by age 20,
after which our levels tend to remain steady.
After age 30, however, testosterone begins to
decline by up to 1% per year. Scientists dont
know why, but as we grow older, T begins to
recede like an outgoing tide. And as it falls,
G r o o m i n g b y W i l l i a m M u r p h y/A t e l i e r M a n a g e m e n t u s i n g D i o r H o m m e ; T h i s p a g e : S a m K a p l a n
total value of the global TRT market already
stands in excess of $2 billion but is anticipated
to reach $6.5 billion by 2020, according to a
recent report by Global Industry Analysts.
TRT can take many forms, depending on
the prescribing doctor: injections, adhesive
patches, nasal sprays, oral ointments, subcu-
taneous pellets, and even suppositories, all of
which have their pros and cons. But by far the
most popular form of TRT prescribed both by
low-T clinics and doctors is AndroGel, a clear
gel you rub on your shoulders and upper arms
once a day, every day, for as long as you want,
even forever if you so choose.
The reality is, these days you can get T from
THE HIDDEN
TESTOSTERONE KILLERS
The four things you need to
steer clear of for the sake of your T levels

men experience a cascade of negative effects:

depression, hot flashes and sweats, exhaus- Heated plastics Products labeled
Plastics contain a lot high fragrance
tion, forgetfulness. Declining T also means
of chemicals that work The label fragrance
declining muscle mass and bone density, and, as estrogen mimetics means it contains a
of course, trouble getting it up. and can be bad for your phthalate compound,
Which is why, more and more in this day T, says Brian St. Pierre, says St. Pierre. Your
and age, the push forand ready availability CISSN, C.S.C.S., of skin is your largest
P r e v i o u s s p r e a d : A r i a n a S a l v a t o /A p o s t r o p h e ; O p p o s i t e p a g e :

Precision Nutrition. organ, and it absorbs

oftestosterone-replacement therapy,
When heated, plastics what is put on it. Look
or TRT, has become an issue. can release phthalates for phthalate-free
Never before in the history of medicine has and BPAboth bad. soaps and deodorant.
testosterone been so abundant and readily
available, from physicians as well as any Excessive booze Painkillers
number of low-T clinics that have sprung up Yes, consistent Men who are on
across the country and online. The business of heavy drinking lowers chronic-pain meds
your T, says St. Pierre. (especially opioids like
T is booming. Those low-T ads I mentioned?
For the record, its the oxycontin) can have
In 2012 alone, T-related advertising skyrock- ethanol that hurts, superlow testosterone.
eted from $14.3 to $107.3 billion. By 2013, the but that doesnt mean According to Abraham
FDA reported that 2.3 million American men you have to cut it out Morgentaler, M.D.,
completely. Have Some of these guys
had received prescriptions for supplemental limits, says St. Pierre, have the lowest T we
testosterone. Only a year later, that number advising a max of one to seeits a poison for the
nearly tripled to 6.5 million, according to two drinks per day. hormone system.
anyone who can prescribe medication.
Primary care doctors have proven them-
selves all too willing to hand it out on only
their own authority: According to The New
York Times, theyre responsible for upwards
of 60% of all TRT prescriptions.
It all begs several questions: Who really
needs testosterone therapy? Should it
be readily supplied to men who dont
medically need it but want it? And could
T therapywhich was designed to help
youactually harm you instead?
THE TROUBLE WITH TRT
Once youve started on T therapy, the results
dont take long to appear.
After only a week or two of TRT, many
patients, even those of advanced age, expe-
rience a significant increase in libido as well
as a sunnier mood and a general sense of
well-being, says Ronald Swerdloff, M.D.,
chief of the division of endocrinology and
metabolism at Harbor-UCLA Medical
Center. Of course, not everything happens
so fastother benefits, including improved
strength and bone density, may take six to
12 months to manifest.
Butand its a big butalong with the
benefits of TRT come health risks as well.
Physicians caution that taking T could
hasten the growth of preexisting cancerous
cells. Other documented side effects include,
ironically, testicular shrinkage and infer-
tility. TRT can also be dangerous for men
with sleep apnea, worsening its symptoms.
But by far the biggest concern is that
taking T may increase red blood cells, which
could lead to heart attack or stroke. For
decades, drug companies pushed estrogen
pills as an anti-aging elixir for menopausal
women until, in 2002, a federal study found
that estrogen therapy placed patients at
significantly greater risk of breast cancer,
heart attack, and stroke. As of yet, no such
far-reaching clinical studies have been
performed on TRT, leaving many questions
about its safety and efficacy unanswered.
Less serious, but still a concern, is the
fact that TRT temporarily stops your body
from producing T naturally. The fact is,
NORMAL, HEALTHY
35-YEAR-OLDS
DONT TYPICALLY
NEED TESTOSTERONE
THERAPY.
88 MENS FITNESS MARCH 2017
CAN YOU
MENTALLY PSYCH
UP YOUR
TESTOSTERONE?
In the near term, its not as crazy as it sounds
our mind is more powerful than
Y you think. Yes, this sounds
ridiculous, but your T responds
to a lot of social and psychologi-
cal forcesincluding, amazingly, psyching
yourself up. According to Emory University
neuroendocrinology researcher and
former D-I cross-country runner Kathleen
Casto, a sport psychophysiologist, Your
T is constantly ebbing and flowingit
doesnt stay one way. All kinds of social and
psychological forces are at play. Casto
recommends positive self-talk to boost it
in the near term. Tell yourself, I want to be
the best, Im a winner. Belief in self and the
degree to which you feel you are born for
this correlates to increased T. She also
suggests imagining success in a contest
against an opponentstudies show that
for some people, anticipating success
may boost your T and could even lead to a
short-term athletic and mental advantage.
no matter how TRT is delivered, it doesnt
cure low testosteroneit simply supplies
a hormone your bodys already producing,
which makes your natural tap shut off.
TRT also causes your sperm count to
crash to near zeroa critical consideration
for younger men who might want kids.
SO, WHO SHOULD AND SHOULDNT
TAKE TRTAND HOW DO YOU KNOW?
According to the leading experts I spoke
with, if youre an older guywell north of
50and you suffer daily from those nega-
tive effects, seeking out TRT is a reasonable,
healthy course of action.
For example: Youre 65 and your testos-
terone has plunged to 250 ng/dl. Youve
most likely lost your sex drive and your
ability to get a hard-on, and you feel
constantly tired and depressed. Plus, youre
losing muscle mass and your bones are
becoming brittle and prone to fracture. For
you, TRT is a sensible option.
But if youre a normal, healthy male
in your 30s or 40s, you probably dont
need TRT.
If you go in and say, Well, you know, in
the past 10 years Ive gotten more tired, Im
having trouble keeping weight off thats
simply not enoughits a natural phenom-
enon! explains Jacques Baillargeon, Ph.D.,
an epidemiologist at the University of Texas
Medical Branch at Galveston.
Thats not to say young men never need
a T boost. According to Swerdloff, perhaps
5% of men suffer from a condition known
as hypogonadism, which prevents these
unlucky few from producing enough T on
their own. For them, therapy makes sense.
Bottom line, if youre unhappy with
your daily life due to a possible lack of T,
then TRT is something to consider. But,
leading experts agree, first you need to
visit a urologist or an endocrinologist
specialists more adept at diagnosing and
treating hormone deficiencies than the
average family doctor or low-T clinic
to have your blood-testosterone level
checked. Doing so requires at least two
blood tests, ideally after fasting for 12 hours
and as close as possible to 8 a.m., when
oft-fluctuating T levels are at their highest.
A physician should have chemical
D y l a n C o u l t e r ; G r o o m i n g b y W i l l i a m M u r p h y/A t e l i e r M a n a g e m e n t u s i n g D i o r H o m m e ; O p p o s i t e p a g e : F o o d s t y l i n g b y L a u r a K i n s e y
evidence that a patient has a measur-
ably low testosterone level before TRT is
administered, says Swerdloff.
Shockingly, about one in four men
undergoing TRT never seeks a blood test,
meaning that up to a quarter of low-T
patients are treating a condition they may
not even have. Nevertheless, T prescrip-
tions are being handed out left and right.
A lot of people are walking into doctors
offices and asking for prescriptions, and
doctors are complying, in part because
they dont want to lose patients, says John
Hoberman, author of Testosterone Dreams.
A lot of sloppiness and fraud comes when
you just slosh this stuff out there and let
every Tom, Dick, and Harry try it.
And its not just old Toms, Dicks, and
Harrysthose guys in the commercials
trying to get their sex lives back on track
who are seeking out prescriptions for T.
Theres a big interest in testosterone
treatment among young, relatively healthy
men, in order to enhance both appearance
and strength, says Swerdloff.
Lets say youre a healthy 35-year-old guy
with an average T level of 668 ng/dl, and
you want some AndroGel to get jacked: You
should definitely think twice about it.
Sure, TRT can boost your testosterone
by hundreds of points in as little as a few
weeks; but it can take you only so far.
Landmark studies at the Charles R. Drew
University of Medicine and Science and
McMaster University showed that if a mans
T levels are relatively higher but still in the
normal range, he wont build muscle any
faster than a man with lower levels.
No, if you really want to see huge muscle
gains, youll have to push your T well into
the thousandsfor which youll need some-
thing a lot more potent than AndroGel.
In other words, in no way should TRT be
considered a legal alternative to steroids.

OTHER ALTERNATIVES TO TRT

The good news is, if you feel your testos-
terone could use a boost but arent consid-
ering TRT, you can increase your levels
naturally by adjusting your workout, diet,
and lifestyle habits.
At the gym, do more deadlifts and
squatsleg-heavy exercises known to
boost T. Eat more foods high in protein
and vitamin D, such as steak, eggs, oysters,
salmon, nuts, milk, and yogurt, and get a
good nights sleep, all of which help build
muscle and up T production.
Not surprisingly, raising T naturally takes
work. While TRT can raise testosterone in a
matter of weeks, changes in habits may take
months or even years to achieve the same
result. But consider the other benefits your
healthier lifestyle will bringnot the least
of which will be better overall well-being
with no fear of side effects.
In my case, my blood tests actually saved
me from TRT.
A month after my initial visit, I was back
in my endocrinologists office for the results
of a follow-up blood test. Put off by the pros- Raise your T
levels by bulking
pect of infertility, Id been very reluctant to up on vitamin-
go the TRT route, and opted instead for a rich foods.
clomiphene citrate, or Clomid. Designed
to stimulate ovulation in women, the pills
have also proven effective at raising T levels THE One glass (8 ounces) organic skim milk
Skim milk contains less estrogena testosterone downerthan
in men with secondary hypogonadism ULTIMATE full fat but still has T-building protein.
that is, men whose difficulty producing
T-BOOSTING
testosterone stems from problems in the
hypothalamus or the pituitary gland. In
MEAL 2 to 3 cups freshly chopped kale and spinach
Spinach and kale have plenty of magnesium, an essential mineral
many cases, Clomid can prod the body into for maintaining high amounts of T.

upping its production of testosterone. To boost testosterone

naturally, opt for foods rich tossed with 1 cup cooked butternut squash,
For me, it worked with a vengeance: A chopped (skin removed)
in B vitamins and minerals
daily 25mg brought my masculinity roaring Slow-digesting carbs from starchy plants like squash tamp down
like zinc. This menu has them
back. My T level nearly sextupled to 772 ng/ blood-sugar levels, keeping T topped off.
all, in spades.
dla dramatic enough improvement that
topped with 5 to 6 ounces steamed oysters, marinated
my endocrinologist lowered the dose.
in lemon juice and roasted garlic (2 garlic cloves per
Most important, I now feel better. 5 ounces)
My aches and pains havent gone away Oysters are packed with zinc, a mineral that increases levels of
completely, but theyre less noticeable than testosterone and growth factor-1.
before, and overall I feel more energetic,
D R E S S I N G : Use oyster marinade, plus 1 to 2
confident, and, well, happy. teaspoons of walnut oil
Thankfully, I wasnt that low-T guy Nuts, and their oil, have good amounts of zinc and B vitamins,
after all. both essential for building testosterone.

LEVI BROWN
 Life in spacewhere your bodily fluids go haywire, your bones become brittle, and a your
y
muscles weaken at an astonishing rateis pretty grim for us earthlings. Thats why, y as
a NASA
sets its eyes on taking that next giant leap into the futuredeep spaceits getting behind
astronauts with a different kind of right stuff: crazy hardcore fitness regimens.

By Ron Berler
Photographs by Dan Winters

Rocket

Shane Kimbrough trains for his expedition,

an international mission, at
Johnson Space Center, in Houston.
power
Miraculous things
happen in space,
roughly 220 miles
above the Earth,
where the
International
Space Station
(ISS) speeds
across the sky
at about five miles
per second.
Here, where the ISSs constant free fall over the planets horizon simu-
lates the conditions of microgravity, you can twirl weightlessly, launch
a 500-pound object with a small flick of a finger, and fly across the
room, arm outstretched, like Superman in full save mode. In fact, visit
Mission Control at NASAs Johnson Space Center in Houston, with its
theater-size video screen showing live whats happening in space, and
youll sometimes see firsthand an astronaut doing exactly that.
But terrible things also happen to your body theresome cata-
strophic, some even irreversible. Spending just weeks floating out of
the reach of gravity is equivalent to being in a lengthy hospital bed
rest: Your blood volume drops, which means the heart has less blood
to pump and begins to atrophy. With that go your stamina (from VO2
loss), your aerobic and anaerobic fitness, and your strength. Some of
the bodily fluids in your lower extremities shift to your head, swelling
your face and causing bruising headaches. One of those liquids, spinal
fluid, flattens the back of your eyeballs and inflames your optic nerve,
which may cause blurry vision and could even cause farsightedness,
new research showsin fact, almost two-thirds of astronauts whove
spent months at the ISS have reported problems with their eyes. You
also run a heightened risk of kidney stones.
As if thats not devastating enough, in a reduced-gravity environ-
ment, your bones lose minerals and begin decreasing in density at a
rate of more than 1% per month. (By comparison, elderly men and
women on Earth lose density at 1% to 1.5% a year.) This makes the
bones weak and brittle and puts you at greater risk of osteoporosis-
related fractures later in life. Oh, and your muscles, including those in
your spine, wither rapidly.
Few know this better than astronaut Robert Shane Kimbrough. As
92 MENS FITNESS MARCH 2017
youre reading this, its likely that Kimbrough is on his way or just back
to Earth from the International Space Station, where since October
2016 he commanded Expedition 50, whose stated mission was, in
part, to study the effects of microgravity on the bodys ability to heal
and to research how lighting can change the overall health and well-
being of crew members.
Once the Soyuz Descent module has parachuted onto the steppe of
Kazakhstan in central Asia, Kimbrough will return to NASAs Johnson
Space Center, where researchers will subject him to months, even
years, of testing, evaluation, and rehabilitation to gauge the long-term
effects of living in microgravity.
What kind of extreme training does it take to endure, much less
thrive, in space for monthsand possibly yearson end?
More important, what kind of man?
Except by express invitation, only astronauts and
support staff can enter Building 26 at the Johnson Space Center in
Houston.
Hidden inside this nondescript, buff-colored cinder block structure
on the northeast side of NASAs 160-acre campus is a high-tech, state-
of-the-art fitness center where Americas 44 current astronauts train
for their missions into space. Half the length of a football field, the
gleaming, airy gym is as spotless as a showroom floor, with row upon
row of resistive machines, stationary bicycles, free weights, treadmills,
and elliptical trainers, as well as a half-court basketball floor and a
25-yard, two-lane lap pooleverything a fitness junkie could desire.
On this warm May morning in 2016, several months in advance of
his autumn space shot, Shane Kimbrough, an energetic, military-fit,
49-year-old retired U.S. Army colonel, is grinding his way through a
cardio-and-weightlifting regimen designed to place as much stress on
his body as possible and hammer his skeleton and musculature into
near-superfit form. Kimbrough has been performing the routine for
almost two years in preparation for his upcoming flight mission; in
that time, hes done enough running, lifting, and squatting to satisfy
the most demanding of professional trainersnot surprising, since
Mark Guilliams, who worked with the Houston Astros, is now NASAs
lead specialist on astronaut strength, conditioning, and rehabilitation.
At this moment, Kimbrough, dressed in gray and black workout
clothes, is standing astride a futuristic-looking universal gym,
a piston-pulley-and-bar contraption called ARED (short for
Advanced Resistive Exercise Device). He steps into its steel platform,
slips beneath a weight bar attached to a pulley, spreads his feet
shoulder-width apart, and does a set of squats. He sets down the
weight, spreads his feet as wide as he can manage, into a sumo squat
one of the most demanding, full-body-blasting moves a human can
dothen resumes lifting.
He follows this with a third set of squats, this time standing on one
foot. Then another set, balanced on the other, to work the hip-adductor
Kimbrough on the COLBERT
treadmill. In 2016 one astro-
naut actually competed
in the London Marathon on
it during a space mission.

Its
Its really
challenging to
move a big,
white suit that
weighs about
300 pounds.
Being able to
control one takes
strength and
technique.

True believers say acupuncture

increases blood flow and boosts
recovery. Though no credible
studies support that, none really
dispute it, either.
muscles. He sets the weight down, changes the load,
and does a set of punishing shoulder presses. And on
and on until sweat is dripping off him, his workout gear
soaked through.
Its all part of the targeted, intensely rigorous regimen
that NASAs physical training staff has devised in hopes
of keeping the bodies of astronauts like Kimbrough
from essentially deteriorating while being subjected to
the harsh realities of space travel.
Which is why, the day we meet him, Kimbrough is
here sweating through yet another training session,
readying his body for Expedition 50.
Though, in truth, hes been preparing to go into space
his entire life.

From a very young age, Shane Kimbrough

wanted to be an astronaut. His grandparents, who
lived in Florida, would take him to the nearby Kennedy
Space Center to watch the Apollo astronauts blast off.
Neil Armstrong and Buzz Aldrin were his first heroes.
For college he chose West Pointfor the challenge,
the same reason he yearned to fly Apache helicopters.
Eventually he served as a platoon leader in Operation
One astronauts lifting gloves after a regimen dominated by squats and heavy deadlifts.
Desert Storm in Iraq and was put in charge of six
Apaches. He and his group flew nightly missions deep
behind enemy lines, videoing the terrain that U.S.
ground troops would cross when they eventually attacked. It was
perilous work. Ive always been one of those guysI just want to do
what people think I cant do, Kimbrough says. If somebody says I
cant, Im going to do it.
When he returned home, his flying experience got him a job training
astronauts to land the space shuttle. Three years later, in 2004, NASA
chose him for its astronaut corps, where he began working with trainer
Guilliams, who saw Kimbrougha star pitcher during his years
at West Pointas a good athlete of average size who needed to get
stronger if he wanted to actually fly missions. He came from a military
background and hadnt done a lot of weight training, Guilliams says.
We taught him the squat, the deadlift.
Why those lifts? Its a question of gravity, he explains.
When gravity is virtually absent, as it is in space, demands on the
body change, as do the bodys responses. Watch any video of an astro-
naut maneuvering about the space station and youll see that he or
she is like a monkey swinging through treesall shoulders and arms.
With any muscle, if you dont use it, the body just says, OK, I dont
need it, Guilliams says. Its the same thing with bone. If theres no
stimulus on the bone from standing or walking around all day, the
body says, Well, I dont need bone, and it starts withering away.
Countering the risk of bone loss means emphasizing load-bearing
exercises. Most of the bone loss we see is in the lower back, the femoral
neck, and the greater trochanter, which is in the hip, Guilliams says.
So we focus on hip-dominant exercisessquats and deadlifting.
Those are the main exercises we build the whole program around.
Theyre also multijoint, multiplanar movements. We wanted to move
94 MENS FITNESS MARCH 2017
his joints in as many different planes as we could, so we threw him
everything just in case, so hed be prepared. Maybe Soyuz lands five
hours away from where Mission Control thought you were going to
land, and you have to get out of the capsule, and its 30 below zero. You
have to be ready for anything. An astronaut doesnt have to be a great
athlete, but he has to be fit overall. Youre better off being good at many
things than really good at one.
The big lifts are also important for astronauts not just while theyre
in space, but once they return home. For some, it takes months, even
years to restore their bone mass. For others, it never fully returns.
Kimbrough never wanted that to happen to him.
In 2007, Kimbrough was assigned to his first mission, STS-126,
slated to deliver equipment and supplies to the International Space
Station in 2008. As is the case with every astronaut, at that point his
training regimen became targetedmeaning, Guilliams and his team
designed a fitness program specifically for his body type and needs.
Because the reality is, just as you need to top off your gas tank before
you start a road trip, you need to be jacked before you start a space
flightyour bone strength and musculature demand it.
Mentally, being a guy who works out a lot, it just gave me some peace
of mind, Kimbrough says of the workouts he did to prepare preflight.
Yet, even though the 16 days he spent in space werent enough to cause
him noticeable bone loss, he did lose muscle strength that took him
several months of dedicated gym time to recover.
If that kind of damage can be done in just 2 weeks, imagine the
pummeling a body will take in expeditions that are more than five
months long.
EAT FOR LIFE IN SPACE. GO TO MENSFITNESS/SPACEFOOD.

Former U.S. Army colonel and Apache pilot Shane Kimbrough, currently a NASA astronaut.
Fortunately, since 2006, NASA has gotten better at not
only training astronauts until theyve reached a level of superfitness
preflight but also helping them maintain their muscle and bone
strength while theyre on the space station itself, via regular, hyper-
specific exercise regimens using high-tech equipment that allows for
complete, efficient workouts.
Astronauts use three primary machines for the bulk of the workouts
they do while living on the ISS: One is the ARED, the sci-fi-looking
weightlifting contraption Kimbrough is pumping away at the day we
meet him. The othersone a treadmill, the other a stationary bicycle
are also installed in both the NASA gym and the space station, so astro-
nauts can get accustomed to them before they rocket into space.
At the NASA gym, the bike, a Cycle Ergometer with Vibration
Isolation and Stabilization Systemor CEVISis stationary. In
orbit, CEVIS is little more than a box bolted to the floor with pedals
protruding from each side, with a seat and handlebars. Thanks to
microgravity, the version on the space station doesnt have a seat or
handlebarsinstead, crew members just wear a pair of bicycle shoes,
clip into the pedals, and pedal away, as if riding a unicycle.
The exercise surface of the treadmillthe Combined Operational
Load-Bearing External Resistance Treadmill, or COLBERT, for the
talk-show host, a huge NASA fanconsists of a series of hard rubber,
tanklike slats, rather than the bouncy belt loop youd run on at a
fitness club.
According to Bob Tweedy, who trains crews on the use, maintenance,
and repair of the three exercise machines, most astronauts prefer the
ARED in space, because so many of them are into lifting.
Ive
Ive always been one of
those guysI just want
to do what people think I
cant do.
The COLBERT treadmill is the easiest device to
operate but also the most boring. (Unless youre a
runner. In April 2016, while aboard the space station,
British astronaut Tim Peake competed in the London
Marathon in real time.)
For many, the CEVIS bike is the most difficult
device to adapt to. Its hard to ride a bike in space,
Tweedy says. Youre unstable, and you dont have
gravity. Youre not holding on to handlebars, and
you dont have any leverage to push the pedals down.
Youre using the muscles of one leg to push that pedal
down, and the muscles of the other leg to pull that
pedal up. Its a push-pull action, not push-push, like
it is on Earth.
Needless to say, though astronauts may grumble
about the machines, they dont skip their daily work-
outs. They know the risks if they do.
NASAs detailed plan for Kimbrough during his space
station stay: lifting 45 minutes to an hour at least six
days a week, as well as adhering to a strict regimen of
exercises designed by Guilliams and his team to mini-
mize muscle atrophy and thinning bones. They recon-
figured his routine every week or two to emphasize
exercises that strengthen the body parts (hips, pelvis,
lower back, legs, heels) most at risk for bone-mass loss
and swapped out exercises in each routine every three
days or so, mainly to avoid boredom. They changed reps and loads
daily. Finally, they assigned him 45 to 60 minutes of cardio work on
the bike and treadmill to increase the stamina needed to do tasks such
as making repairs outside the space station.
The biggest thing, physically, that we did in 2008 was space-
walking, Kimbrough says. Its really challenging to move this mass
the big, white space suits we have that weigh about 300 pounds. Being
able to control one takes strength and technique. Every time we open
and close our hands were fighting the pressure of the space suit, so
they get worn out. We really do everything with our hands during a
space walk and very little with our feet.
One big hole in NASAs space fit plan for the future: Unfortunately,
its still designing and testing exercise equipment compact enough to
fit in a spaceship that will eventually carry astronauts to Marsesti-
mated to take place around 2030.
For example, at NASAs Glenn Research Center in Cleveland, project
manager Gail Perusek and her Human Research Program team are
developing compact devices that are a fraction of AREDs mass and
volume, while improving on performance and making them capable
of supporting both short and long missions. The larger of them will
be about a tenth of AREDs size and suitable for a Mars mission. The
smaller will be slightly larger than a shoebox, and support missions
will be up to 21 days. Basically, big enough to stand on for a wide
squat, with good form, Perusek explains.
Crew members would be able to accessorize the new machines,
Continued on page 124
 YO UR BET T ER-BO DY B LUE PRINT

Ed i te d by M i ch a e l S i m o ne

Hit the ropes

to develop
near- superhuman
endurance.

Battle ready
Build a body thats more than just a big slab of meat. Our three-day, ready-for-anything program (next page) is the ultimate
combo of traditional lifts, hybrid modifications, and endurance challenges. Trim the extra fatand keep it offwith our
lean-eating meal plan (page 104), which is specifically designed for steady weight loss. And for your monthly dose of inspiration,
check out a dude who lost 90 poundsand increased his squat by 215% (page 120).

PHOTOGRAPH BY JAMES MICHELFELDER

 Body Book Power up

Unbreakable
YOUR READY-FOR-ANYTHING TOTAL-BODY PLAN BY MIKE SIMONE // PHOTOGRAPHS BY JAMES MICHELFELDER

Looking big, strong, and durable is one thing. Being big, strong, and durable is another. Can you push, pull, or carry something incredibly heavy?
How well do you sprint, jump, or climband do you have the stamina to keep it up for a sustained period of time? Instead of training for the pump,
use this program to take your conditioning to a whole new level.

D AY 1 45-60 Minutes WATCH NOW! mensfitness.com/survival

HOW IT
WORKS PUSH AND CARDIO
This routine is built
Exercise 1: Bench press. Tucking in your
around founda- elbows will save your shoulder joints.
tional lifts, but with
twists that are less
conventional. Each
day includes a unique
challenge to break up a
routine workout.
In Day 1, battle ropes
test your endurance,
burning up your shoul-
ders, arms, and even
your lungs. Day 2 youll
use the sled, a device
thatll put your entire
body on blast. Finally,
Day 3 is arguably the
most gut-wrenching:
Front-racked hang
cleans to walking
lunges and trap-bar
deadlifts with farmer
walks will expose
and strengthen any
weak spots.

S t y l i n g by B a r r e t We r t z; G r o o m i n g by C a s ey G e r e n / B e r n s te i n & A n d r i u l l i u s i n g C h a n e l;
To be ready for any-
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your body to the brink
of failure and beyond.
With this plan, three
days are all you need.

1) BENCH PRESS 2) INCLINE 3) 3-PART PUSH- 4) 3-PART 5) DIP

Sets: 4 Reps: 10, 10, 6, 4, 4
Rest: 60/120 sec.
Directions
Grasp the bar just
outside shoulder
width and slightly
Rest 90-120 sec. arch your back. Pull
after reps of 6 and the bar out of the rack
BENCH PRESS
Sets: 4 Reps: 10, 10, 6, 4, 4
Rest: 60/120 sec.
Set an adjustable
bench to a 30- to
40-degree angle and
lie back on it. Grasp
UP VARIATION
Sets: 3 Reps: 25 per
variation (3) Rest: 60 sec.
Place your hands on
the floor at shoulder
width. Keeping your
body in a straight line,
BATTLE ROPE
VARIATION
Sets: 3 Reps: 30
sec. per variation (3)
Rest: 60 sec.
Tuck your elbows
into your sides and
Sets: 3 Reps: 25
Rest: 60 sec.
Suspend yourself
over the bars of a dip
station and lower your
body until your upper
arms are parallel to
F i t n e s s Te c h : J e b S t u a r t J o h n s t o n

below. Rest 60 sec. and slowly lower it to the bar just outside squeeze your shoulder alternate pumping your the floor. Add weight
after reps above 6. your sternum, tucking shoulder width, arch blades together and arms up and down, cre- using a weighted belt or
Do these workouts your elbows about 45 your back, and pull it lower your body until ating alternate waves by holding a dumbbell
on nonconsecutive off the rack. Lower the your chest is an inch in the rope. Switch to
degrees to your sides. between your feet.
days for two to four a double wave, where
When the bar touches bar to the upper part above the floor.
weeks. Do 10 min. of your arms move in tan-
your body, drive your of your chest and then Position 2: Bring your Program designer Mike
foam rolling before dem. Then move each
the workouts and 10 feet hard into the floor drive your feet into the hands close. Position Counihan is a NYC police
and press the bar floor as your press it 3: Place your hands arm in independent officer and personal
min. of yoga after. trainer. @nodonutshere
back up. back up. outside shoulder width. circles in front of you.

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98 MENS FITNESS MARCH 2017
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 Body Book Power up

Exercise 5: Dumbbell row. For variety, nix

D AY 2 45-60 Minutes 1
the bench and alternate two dumbbells.

PULL AND CARDIO

1) DEADLIFT
Sets: 6 Reps: 10, 10, 6, 4,
2, 1 Rest: 60/120 sec.
Stand with your feet hip
width. Bend your hips
back to reach down and
grasp the bar, hands
just outside your knees.
Keeping your back in its
natural arch, drive your
heels into the floor and
pull the bar up along
your shins until youre
standing with hips fully
extended and the bar is
in front of your thighs.
2) BENTOVER
ROW
Sets: 5 Reps: 10, 10, 6, 4, 4
Rest: 60/120 sec.
Grasp the bar overhand
at shoulder width and
let it hang in front of
your thighs. Bend at
the hips and lower your
torso until its nearly
parallel to the floor.
Bend your knees a bit
to take tension off your
hamstrings. Squeeze
your shoulder blades
together and pull the
bar to your belly.
3) SLED PULL
AND PUSH
Sets: 4 Reps: 20 yards
down and back Rest:
60 sec.
5) DUMBBELL
ROW
Sets: 5 Reps: 15, 10, 10, 8,
8 Rest: 60 sec.
Rest your right knee
and right hand on a
bench and grasp a
dumbbell with your left
hand. Let the weight 2
hang straight down.
Retract your shoulder
and row the dumbbell
up and to your side.
Squeeze your shoulder
blades at the top and
hold for one second.
On the final two sets,
choose a heavy weight
and cheat it up,
performing your reps
explosively and with
Exercise 1: Deadlift. If youre having trouble with a loose form. Switch
slipping bar, try an overhand and underhand grip.
sides with each set.
2 1
Exercise 3: Sled pull and push. Keeping your
weight on your heels will engage your legs, saving
your arms from fatigue.

Facing the sled, pull the

straps taut with straight
arms. Slightly bend your
knees as you pull the
straps in a row move-
ment toward you. Then
move behind the sled
with your arms straight
and flexed and drive
it forward using slow,
controlled steps.

4) PULLDOWN
Sets: 5 Reps: 10, 10, 8, 6, 4,
Rest: 60/120 sec.

Reach up and grasp the

handle at a cable sta-
tion. Pull it down to your
collarbone, squeezing
your shoulder blades
together as you pull.

100 MENS FITNESS MARCH 2017

 Body Book Power up

D AY 3 45-60 Minutes

LOWER BODY AND CARDIO

1) SQUAT
Sets: 7 Reps: 15, 10, 10, 8, 6, 1 3
4, 2, Rest: 60/120 sec.

Set up in a squat rack or

cage. Grasp the bar as
far apart as is comfort-
able and step under it.
Squeeze your shoulder
blades together and
nudge the bar out of
the rack. Step back and
stand with your feet
shoulder width and
your toes turned slightly
outward. Take a deep
breath and then bend
your hips and knees 2
to lower your body as
far as you can without
losing the arch in your
lower back. Push your
knees outward as you
descend. Extend your
hips to come back up,
continuing to push your
knees outward.

2) HANG CLEAN
TO FRONT-RACK
WALKING LUNGE
Sets: 3 Reps: 10 with 20-yard
walks Rest: 60 sec.
Holding a barbell at
shoulder width in front
of your thighs, bend
your hips and knees so
that the bar lowers to
just above your knees.
Now explosively extend
your hips as if jumping
while at the same time
shrugging your shoul-
ders and pulling the bar
straight up in front of
you. As the bar reaches
chest level, quickly
slip under the bar and
catch it at shoulder level
with your upper arms.
Complete 10 repetitions.
Then step forward into a
forward lunge. Continue
walking for 20 yards.
Exercise 2: Front-rack walking lunge. Foam-roll shoulders/triceps before this move.
Exercise 3: Trap bar deadlift with walk. For more
3) TRAP BAR
of a challenge, try the suitcase deadlift. Place two DEADLIFT WITH
loaded barbells side by side; lift and walk. The exercise WALK
has four points of instability you must balance. Sets: 5 Reps: 10 with 20-yard
walks Rest: 60 sec.
Stand with feet hip
width. Bend your hips
back and grasp the
handles. Keeping your
lower back in its natural
arch, drive through
your heels to stand up
straight and extend
your hips and knees.
Walk 20 yards.
4) JUMP SQUAT
Sets: 4 Reps: As many
reps as possible in 30 sec.
Rest: 60 sec.
With your feet shoulder
width, squat down
halfway, then jump as
high as you can.

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 Body Book THE
NUMBERS
THE GUY

THE SINGLE-
175 lb, 5'10
5'10",
0 " , 35-
year-old
ye
e a r-o
o ld
daactive
ctii ve
e ma
male
a le
e

Recommended
R eco
omme e nd
ded
Baseline
B ase
eliine
e Macros
Ma acro
os

DIGIT BODY-FAT
CALORIES
2,1002,300
2,10
0 0 2,30
00
PROTEIN
1.7g
1.7g/kg
g /kg g body
boo d y weight
wee i g ht
= 105g115g
100 5g g 115g g protein
p ro
o te ein

PROJECT
daily,
d a i ly, 18g
18
8 g per
p e r meal
meeal
(20%
(200 % of o f total
too ta
al
calories)
caa lo
o rii e s)
C A R B O H Y D R AT E S
28
288g316g
8 8 g 316 6 g to
total
o ta
al
(55%% tototal
o ta
a l ca
calories)
a lo
o rii e s)
To achieve the precise body-fat percentage that unsheathes your shredded FAT
58
58g64g
8 g 6 6 4 g (25% %o off
physique, nutrition is key. With our sample three-day plan, youll learn how to melt fat total
to
o ta
a l ca
calories)
a lo
o rii e s)
while maintaining muscle for the long haul. By Jim White, R.D., Photographs by Linda Xiao

The secret to getting that cut, shrink-

wrapped look of a fitness model:
whittling your body fat down to 6% to 13%
(depending on how much you want your
abs to pop). To do that, youll need to cut
about 500 calories a day and adopt a high-
intensity resistance-training program to
add muscle and eviscerate fat. (Youll lose
about one to two pounds a week.) Use the
three-day sample eating plan on the next
pages to ensure that the weight coming off
is actual body fatnot water weightthen
create your own long-term plan.

To get this Swiss-

bison-burger recipe
(and all the others!),
go to mensfitness
.com/leaneats.

104 MENS FITNESS MARCH 2017

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 Body Book Chow down

Single-
digit fat:
Sample
Day 1
WORKOUT

Drink 16 oz water

BRE AKFAST

2 slices sprouted-
grain bread topped
with:
1 tbsp natural almond
butter
4-inch fresh banana
1 cup skim milk

MIDMORNING SNACK

cup trail mix made

with:
Raw almonds, walnuts,
pistachios, raisins
1 cups fresh pineapple
1 protein shake made
with:
20g protein powder

LUNCH

34* oz pan-seared
then baked salmon
topped with:
1 tbsp BBQ sauce
1 cup mashed sweet
potatoes topped with:
2 tbsp raisins
1 cup brussels sprouts,
roasted Supersimple
SNACK
BBQ Salmon
SERVES 1
20 whole-grain
crackers topped with: INGREDIENTS
2 oz favorite cheese
3-4 oz wild-caught
1 cup strawberries, salmon fillet
grapes
Salt and pepper
DINNER 1 tbsp BBQ sauce
34 oz grilled marinated INSTRUCTIONS
chicken breast
1 cup tabbouleh 1) Spray a nonstick
pan with cooking
2 cups salad made with: spray and heat pan
Tomato, cucumber, on medium-high.
onion Season salmon with
a pinch of salt and
*4-5 oz raw, 3-4 oz cooked pepper, and add to
hot pan. Cook skin-
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3 to 4 minutes.
2) Flip salmon and
continue cooking
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106 MENS FITNESS MARCH 2017
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 Body Book Chow down
Sample
Day 2
WORKOUT
Drink 16 oz water
BRE AKFAST
1 cup low-fat cottage
cheese topped with:
1 cup mixed berries
cup low-sugar,
low-fat granola
10 walnut halves
MIDMORNING SNACK
1 cup quinoa
topped with:
avocado
2 boiled eggs
1 tbsp fresh salsa
LUNCH
Burger bowl
made with:
1 lb ground chicken
onion, diced
1 garlic clove, chopped
bell pepper, chopped
1 bunch Tuscan kale
Favorite spices
2 tbsp olive oil
1 cup farro
1 cup Tuscan kale
sauted in:
2 tsp olive oil
Sample Day 3
WORKOUT
SNACK Drink 16 oz water
Chocolate-PB BRE AKFAST
protein shake made
with:
20g protein powder
1 tsp cocoa powder
1 tbsp peanut butter
1 whole egg + 2 egg
DINNER
3-4 oz baked trout
1 cups new potatoes
roasted with:
Salt, pepper, fresh
rosemary
1 cup asparagus,
roasted
108 MENS FITNESS MARCH 2017
Muesli
SERVES 11
INGREDIENTS
2 cups old-fashioned
rolled oats
1 cup chopped almonds
1 cup ground flax seeds
1 cup raw pumpkin
seeds
Sweet spot.
1 cup chopped walnuts
Foods high in
fiber and protein 1 cup golden raisins
help you feel cup dried unsweet-
fuller longer, ened coconut flakes
promoting
weight loss. cup sunflower seeds
cup chopped dried
apricots
1 tbsp ground cinnamon
1 tsp vanilla extract
Dash of nutmeg
Pinch of sea salt
Food st yling by Hadas Smirnof f; Prop st yling by Maeve Sheridan
MIDMORNING SNACK
SNACK INSTRUCTIONS
3-4 oz tuna packed
1 cup black beans in water 1) In a large mixing bowl,
topped with: combine all ingredi-
2 cups fresh spinach ents and stir.
2 tbsp salsa
cup cooked 1 cup wild rice
2 tbsp cheddar 2) Store in an airtight
muesli topped with: container at room
cheese DINNER
cup blueberries temperature.
cup brown rice
cup milk Bison burger 3) When ready to eat,
LUNCH made with: portion out cup
whites, hard-boiled Turkey sandwich 3-4 oz bison muesli and add
or pan-fried, topped made with: cup low-fat or nut
1 slice Swiss cheese milk. Soak for about
with: 3 oz turkey breast
Whole-grain bun 1 hour in refrigerator
avocado 2 slices sprouted- or microwave for
Salad made with:
grain bread For all the programs 2 minutes.
2 cups greens and recipes, go to
avocado
fresh veggies mensfitness.com
Fresh arugula N U T R I T I O N (PER SERVING)
2 tbsp vinaigrette /leaneats
1 medium apple 330 calories, 15g fat,
36g carbs, 12g protein
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 Body Book Supp spotlight

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look- When it comes as it increases Some guys

above
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and looking like hinges on consum- enhances focus. little detail off, but
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110 MENS FITNESS MARCH 2017

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 Body Book Melt fat

Blast your gut away

These high-intensity sugar-burning workouts are tailor-made to trim your bodys flab by David Zinczenko

magine minutes or more, you. Your muscles short, high-energy and strengthening
youre youll begin to run are on fire as you bursts of exercise workouts (for 15 to
I out for a out of glucose. To burn glycogen like make more sense 30 minutes) and One-minute
walk in replace that blood mad! Suddenly, the you burn off the cardio interval energizer on a
the woods. During glucose, your body bear gets distracted stored sugar in workouts (only 10 stationary
this leisurely stroll, taps into your fat by a school of your muscles, to 30 minutes). bike
your muscles are stores. leaping salmon, causing your body The former adds E V E RY D AY
using a type of Now imagine you and you collapse to melt down fat in the muscle mass ( E V E N D AY 7 )

muscle fiber called hear a crashing safely in a heap. order to replace the you need to burn The three
slow-twitch fiber. noise behind you Your muscles prob- missing glycogen. more calories and 20-second bouts
These fibers circu- its an enormous ably feel like Jell-O, The secret to includes three of all-out effort,
late the oxygen you brown bear, out for because youve cracking this seem- sets of eight to in between slow
take in, and with blood. Suddenly burned all the ingly impossible 12 repetitions of bouts of recovery
movement, are all
every breath, burn youre sprinting, sugar out of them. barrier: Exercise pushups, dumbbell you need to gain
off blood glucose and even though If you start think- enough, but not too squats, and other significant physi-
and the glycogen youre fighting for ing about burning much. And heres exercises. The latter cal benefits of
stored in your liver. as much air as you sugar when you how itll happen: mixes short bursts exercise. You can
Youre not breath- can get, its primar- exercise, and not For six days a week, of high-intensity also do the ener-
gizer on a treadmill
ing hard, but if you ily stored sugar about burning calo- alternate between activity with less- or another cardio
walk briskly for 20 thats propelling ries, youll see why full-body toning intensity recovery machine.
periods a routine
periods,
> 2 minutes
that studies have Warmup. Pedal at
shown targets an easy pace.
belly fat. > 20 seconds
Every day, do this Pedal as fast and
simple and flexible hard as you can
one-minute-in-the- while maintaining
morning energizer. control and good
form.
This workout works Dont hold
with whatever anything back. At
energy levels the end, you should
youre dealing with, be huffing and
puffing to catch
getting you in the
your breath.
groove to move
more throughout > 90 seconds
Recovery move-
the day. ment. Slow to a
very easy pace.
Dont stop; keep
pedaling slowly
until your breathing
returns to a com-
fortable rate.
As you near the
90-second mark,
start to ramp up
your intensity
again.
> 20 seconds
High-intensity
exercise.
> 90 seconds
Adapted from Recovery pace.
David Zinczenkos
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 Body Book Hang tough
HOW IT
WORKS

Move through this circuit one time as

quickly as possible, completing 50 reps per
exercise. Rest as needed. For weighted
If youre exercises, select resistance where you can
intimidated by perform between 15 and 20 unbroken repeti-
500 reps, cut tions at full capacity. Its suggested you try
this in between rest days and after complet-
them in half and
ing a normal program of four to eight weeks.
go for 250.

THE
500TURN YOUR BODY INTO A
FAT-BURNING MACHINE
WHILE YOU TEST YOUR
STRENGTH AND ENDURANCE
-REP CHALLENGE
BY MIKE SIMONE
If youre the type who loves walking out of the gym drenched in sweat and shaking
with endorphinsthis ones for you. And were not just talking about pumping up your
pecs and biceps. This is all-out warnot a single muscle will go untouched.
No runners high can even touch the fix this workout produces.

PHOTOGRAPHS BY JAMES MICHELFELDER

WATCH THIS NOW! GO TO MENSFITNESS.COM/500REPS

114 MENS FITNESS MARCH 2017
 Body Book Hang tough
1) PUSHUP
Reps: 50 Rest: 0
Place your hands on
the floor at shoulder
width. Keeping your abs
braced and your body in
a straight line, squeeze
your shoulder blades
together and lower your
body until your chest is
an inch above the floor.
2) SQUAT JUMP
Reps: 50 Rest: 0
Stand with feet
shoulder-width apart
and squat down until
your thighs are about
parallel to the floor but
no deeper. Jump as high
as you can. Land with
soft knees and begin the
next rep.
Squat jump. Your thighs must hit
parallel to the ground to count as a rep.
116 MENS FITNESS
Pushup. To get more in one shot,
1 2
slightly reposition your hands each rep.
3) INVERTED Dumbbell front squat. As you
4) NEUTRAL-
PULLUP descend into the squat, squeeze 1 GRIP DUMBBELL
Reps: 50 Rest: 0 your glutes. SHOULDER
Set a barbell in a power
PRESS
Reps: 50 Rest: 0
rack (or use a Smith
machine) at about hip Stand tall holding a
height. Lie underneath dumbbell in each hand
it and grab it with hands at your shoulders. Turn
about shoulder-width your wrist so your palms
apart. Hang from the face each other. Slightly
bar so your body forms bend your knees, then
a straight line. Squeeze explode upward while
your shoulder blades pressing the weights
together and pull over your head. For a
yourself up until your complete repetition your
back is fully contracted. elbows and shoulders
should be locked out
overhead. Thats one
1 rep. Slowly lower
the weights back to
shoulders and quickly
repeat the process.
5) DUMBBELL
FRONT SQUAT
Reps: 50 Rest: 0
Hold dumbbells at
shoulder level and stand
St yling by Christina SImonet ti; Grooming by Casey Geren/Bernstein & Andriulli using Chanel;
with your feet shoulder
width. Sit back with your
hips and lower your body
2 as far as you can without
losing the arch in your
lower back.
2
F i t n e s s Te c h : J e b S t u a r t J o h n s t o n
Workout by: Wyatt
Krueger, Level-1 Cross-
Fit instructor and owner
of CrossFit Amherst,
crossfitamherst.com
MARCH 2017
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 Body Book Hang tough

6) RUSSIAN
TWIST
Reps: 50 Rest: 0

Hold a 12-pound ball with

both hands and sit on the
ground with your legs
and feet slightly elevated
off the ground. Extend
your arms and explo-
sively twist your body to
your right. Twist to the
left. Thats one rep.

If you cant do
the Russian twist
with your feet up,
drop them to the
Hoodie:
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Pants: GAP
Sneakers: NIKE your knees.
Tech: FITBIT

7) PUSHUP 9) BENCH HOP

1 RENEGADE ROW 1 Reps: 50 Rest: 0
Reps: 50 Rest: 0
Stand on one side of a
Get into pushup position bench or low box and
with dumbbell in each hop over it. Quickly
hand. Perform a pushup hop back and forth
and then, in the up posi- for the prescribed
tion, shift your weight to number of reps.
your right side and row
the left-hand dumbbell 10) MOUNTAIN
to your side. Perform CLIMBER
another pushup, shift Reps: 50 Rest: 0
your weight to the Hold the ball with both
left, and row with your hands and get into
2 right hand. pushup position on the
floor. Drive one knee up
8) V-UP to your chest and then
Reps: 50 Rest: 0
quickly drive it back
Lie on your back on the while you raise the
floor holding the ball opposite knee.
with both hands behind Bench hop. Switch out for
2
box jumps if you prefer.
your head. Extend your
legs. Brace your abs and
sit all the way up. Raise
your legs simultaneously
and reach for your toes
with the ball. Your body
3 should form a V shape at
the top.

For more hardcore,

blood-pumping
Pushup renegade row. routines to test your
Beginners can eliminate fitness, go to
the pushup and focus mensfitness.com/
only on the dumbbell challenge
row portion.

118 MENS FITNESS MARCH 2017

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 Body Book Be inspired

Chest gains
A scary cardiac episode led
Johnathan Fuller to improved fitness
and a serious change of heart
By Adam Bible / Photograph by Andrea Morales

ne ordinary day at his job

O crafting titanium knee

implants for an orthope-
dic company turned very WEIGHT
scary, very quickly for Mississippis LOSS:
Johnathan Fuller. Out of nowhere, he 90 lbs
broke out in a profuse sweat. Moments
later, a sharp pain shot through his
chest. I was in so much pain, he says,
I fell down on my knees. I was really
scared that I was about to die. The
discomfort continued for five long min-
utes. Though not a fatal heart attack,
the crushing pressure that all but
stopped his breathing told him it was
time to regain control of his life. Over-
weight with a family history of obe-
sity and heart disease, he knew it was
time for a change. Heres how he did it.

How long after the press. Honestly, I

attack did it take for started off at about
you to hit the gym? 95 pounds for squats,
It was about a week. but my max now is
My brother Joel and 300. For bench press
I went to one and I could barely do the
joined on the spot. bar, but right now
He helped to keep my max is 200. And
me motivated. There I couldnt even do a
were some days I pullup. Now I can do BEFORE:
would struggle to 20, strict.
get there, but my 260 Ibs
brother would push What about your
me to go. diet? How did that
change?
How did your train- It was the empty cal-
ing progress? ories Id eatOreos,
I started going six fast foodthat got
days a week, just me fat. I was really how many mac- Whats next for you?
kind of messing bad with soda. Sprite ros I eat a day. My Right now, Im trying
around with lifting was my favorite, intake is about 2,800 to gain strength so I
weights and mix- and Id hit up all of calories, with at least started doing Cross- Its your turn
ing in some cardio. the usual fast-food 175 grams of protein Fit two days a week.
Do you deserve
When I started see- places like Burger a day, and my carbs Fran is one of my to be a Mens Fitness
ing results, it helped King, McDonalds. JOHNATHAN are at around 330 favorite benchmark Success Story? If
me keep at it. FULLER grams. I havent had WODs. Im also still so, send before and
So what happened? Age: 28 a soda in three years. going to the gym after photos and
What kind of pro- First off, I stepped up Residence:
Now I drink nothing regularly, and Im your name, e-mail,
gram did you use? my protein intake, Southaven, MS but water. also hoping to enter and telephone
I actually picked up adding in more my first fitness number to us at
Height: 5'7"
a copy of the Mens chicken breast, and So guessing no more competition next successstories@
Fitness Exercise eating fish like cod Starting Weight: 260 lbs Oreo binges either? year. Long term, I mens fitness.com.
Bible to get started. or sea bass. Going Current Weight: 170 lbs Nope, no Oreos at all. want to make fitness
I would go through it with the good carbs If I do have a craving, my career path. Im
Total Pounds Lost: 90 lbs
and find exercises I and staying away Ill make something planning on going to learning to cook and
liked. Squats became from the bad carbs Starting Body Fat: 50% healthy like a Greek school to become a eat right. Now I want
one of my favorites, was also key. I track Current Body Fat: 12% yogurt cake sweet- nutritionist and chef to help others do the
along with the bench calories now, and ened with stevia. since I really enjoyed same.

120 MENS FITNESS MARCH 2017

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 R E C O V E R Y (continued from page 83) R O C K E T P O W E R (continued from page 95)

game of soccer. He kayaks. In November, he ended one e-mail to
me with good cross-country skiing conditions here now!
Wislff views the 4x4 training as a key fitness intervention,
something everyone should and can integrate into the fitness
routine that theyre already doing.
When I stopped playing soccer, and I got kids, I became more
inactive. But when I started to become active again, I would do
interval training two times one week, then three times the next,
and thats a really good way to improve fitness quickly, Wislff
says. Its an oxygen cure.
Stay Young Tip No. 6: Choose Your Devices Wisely
By now youve probably realized that many popular device-based
approaches to improving fitness just dont pass muster when
youre trying to reduce fitness age. Walk 10,000 steps per day?
Why? Your heart rate is never going to get anywhere close to
a range where you can lower your fitness age. Exercise for 150
minutes per week? Sure, that sounds good. But whats your real
output going to be? Heart rate is a better measure, but Wislff
realized that on its own, it didnt mean a whole lot.
Ive been struggling and trying to find how we can translate
changes in heart rate into a meaningful index that actually tells
me if Im doing enough exercise per week to be protected against
lifestyle-related diseases, Wislff says.
What he came up with was a new metric called Personalized
Activity Intelligence (PAI), which is basically Wislff s fitness-
age calculator in weekly-exercise-plan app form. Your PAI goal is
to maintain a weekly score of more than 100. Thats the point at
which Wislff s studies show that a mans risk of cardiovascular
disease gets reduced by 17%. (After that point, youll get fitter, but
your risk of cardiovascular disease wont significantly decrease.)
A couple of exercises per week that in total raise your heart rate so
you breathe heavily for about 40 minutes will give you 100 PAI.
You can get it also by exercising at moderate intensity for a few
hours. The higher the intensity the more PAI you earn. It abso-
lutely can be achieved by low to moderate intensity as well.
Daily workouts are not required. The data is so clear. You dont
need to exercise every day; you just need to have 100 PAI per
week, Wislff says. So superintense workouts like 4x4 interval
training can easily be spaced out with rest days or days of low-
intensity workouts, and youll still be bulletproofing your body
and health. By that point, you might even be able to compete with
Wislff. His fitness age, he told me, is below 20.
adding or subtracting parts for different exercises, kind of like a
detachable Swiss Army knife. Its functionality as a universal gym
would remain; it would also include a rowing-machine element
that would replace, aerobically, the stationary bike and treadmill.
The plan, according to Perusek, is to develop an International
Space Station version and transport it there in 2020 for testing.
Unfortunately, physical decline isnt the only
hazard of life in microgravity. Even if perfect exercise equip-
ment is invented and optimized for the space station and longer
missions, unsolved and unavoidable hazards remain. On the
space station youre exposed to 10 times more radiation than on
Earth. And the farther out you venture, the worse the threat from
treacherous (NASAs word) galactic cosmic rays, which can
increase your cancer risk, damage your central nervous system,
and cause heart disease. Case in point: Apollo astronauts who
went to the moonthe only humans whove flown past the Earths
protective magnetic shielddied of cardiovascular disease at
a significantly higher rate than astronauts who flew only low-
Earth orbit or never flew at all, a recent study found. Other new
research suggests that the radiation on a planet as far away as
Mars could even cause brain damage and cognitive impairment
similar to dementia.
Not surprisingly, its this radiation that could eventually turn
out to be the deal breakerthough we wouldnt bet against NASA
finding a solution for even that. For the time being, it works to
continually improve anti-radiation shielding in the space station,
monitor crew members levels to keep them in the best-shielded
locations, and put them on a diet rich in antioxidants to further
reduce radiation risks.
Kimbrough, who plans to remain in the astronaut program
following his mission, is focused on the things he can control
now and in the near future. Hes an evangelist for NASAs fitness
research findings. All the data we get from all these people whove
flown have shown we need to do this full-body workout. You
dont need to have this giant chest and nothing else. You
dont need to have giant legs and nothing else. You need to be
well-rounded.
Guilliams concurs. Theres a ton of science to this, he says. A lot
of what were doing is trying to figure out the best way to train in
flight, so when astronauts do get to Mars, they can continue to do
their job. That will be part of Shanes mission. We hope to learn a lot
from what he experiences.

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124 MENS FITNESS MARCH 2017

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Money mentor
Is Apple losing its mojo? What exactly is President Obamas economic legacy?
And should we abolish the corporate income tax? Fox Business Networks senior
correspondent CHARLES GASPARINO shoots you straight.

Is Apples dominance cracking? I saw that its shares have fallen.

C A M E R O N P. , C H A R L O T T E , N C
A lot of economists across the
whole of the political spectrum
Well, lets look at the facts. On paper, Apple CEO Tim Cook has had a great seem to agree that we should
run since taking over in Cupertino, CA, after the death of longtime CEO abolish the corporate income tax
Steve Jobs in 2011. At press time, shares are up well over 100% since then. completely. Is that as crazy as it
Cook has taken on and won over hard-nosed activist investors who ques- sounds? J O H N H . , C H I C A G O , I L
tioned his direction of the company, such as Carl Icahn. And Apple remains
Is it crazy to abolish the corporate
the crown jewel of Silicon Valley. Frankly, most CEOs would give their right
income tax? Yes. One of the rea-
arm for Cooks stock performance. At the same time, however, shares have
sons why we have high corporate
traded largely flat over the past year, and thats because Cook cant seem to
income taxes in this country is so
kick the innovation knock. Analysts and investors continue to worry about
that we can have somewhat lower
the next Apple product and scoff at what Cook is saying about the future, like
individual income taxes and not
his recent musings about an Apple self-driving car. I fear that Wall Street is
have a deficit thats even bigger than
always right about such things, and Im pretty sure investors sold Jobs short
we already have. But that doesnt
more than a few times over the years, but theres a good reason why investors
mean the U.S. corporate income tax
remain skeptical about Tim Cook, and that reason should give anyone who
shouldnt be lower. Only two other
wants to load up on Apple stock, particularly at these levels, some pause. Its
countries have higher corporate
completely fair if youre an investor in the stock and are wondering whether
tax rates than the U.S.s combined
to load up on more or take your winnings nowbecause it remains to be seen
federal and state tax of 38.9%: the
whether Apples best days are ahead of or behind it.
United Arab Emirates and Puerto
Rico, two places that dont exactly
break records for job creation. In
many ways the U.S.s corporate taxes
The Obama era is over. What do you think The economic have backfired, as businesses try to
his economic legacy will be? M A R K M . , S A N B E R N A R D I N O , C A legacy of avoid them, often finding a smaller
The economic legacy of the Obama era will be something the Obama era foreign company to buy their oper-
that will divide liberal and conservative economists for will divide ations so they can reduce their tax
years to come. President Obama came to office in the economists for bill, and keeping trillions of cash
years to come. in overseas accounts. President
middle of an economic crap storm. But he also had the
tools available to make things betterhe couldve cut Donald J. Trump made lowering
taxes so businesses could hire more, he couldve tried not the corporate tax rate one of his sig-
to demonize all rich people through his words and his nature economic issues. Now that
tax policies. Instead, he passed the well-intentioned Republicans control the House, the
but misguided Obamacare, which created additional Senate, and the White House, look
tax burdens and regulations and ultimately led to mas- for corporate taxes to get reduced
sive premium increases paid not just by the rich but by significantly as part of a broader
middle- and working-class people. He passed a major tax-reform effort. The point man
stimulus bill that didnt do much to create shovel-ready on this will be Wisconsin Congress-
jobs. However, President Obamas biggest economic man and House Speaker Paul Ryan,
accomplishment, no doubt, was a raging stock market, who knows every inch of the U.S. tax
which climbed from about 8,000 on the Dow just after code. But to return to your ques-
he took office to nearly 20,000 as of this writing. And tion: No, you dont want to abolish
yes, the headline numbers look pretty good as Obamas the corporate tax rate. You want to
term comes to an end: some GDP growth, low unem- lower it in a way that doesnt bust the
M a t t F u r m a n ; N i g e l P a r r y/ C P i

ployment, and a strong stock market. But those budget and cause deficits to grow,
numbers become more suspect the closer you look. interest rates to spike, and then the
In some part unemployment is declining because economy to stall. But if lawmak-
people are dropping from the workforce, GDP ers find the right rate, look for busi-
growth is pretty low by historical standards, nesses to stay here in the U.S. and
and the stock-market boom has, unfortunately, repatriate trillions of dollars from
helped only a small segment of the population. overseas accounts.

128 MEN'S FITNESS MARCH 2017

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