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DRESS FOR BETTER SEX

FLAT BELL Y
FOODS
SCULPT YOUR

77 STYLE SECRETS

SPECIAL ISSUE!

RIPPED MUSCLE FAST!


PROTEINS FOR MEN

ABS
IN JUST 14 DAYS

12 PERFECT

MONEY MADE EASY


YONE! N A IT W T U O T A F D E R SH POWER UP YOUR DIET
FROM DOH! TO REAL DOUGH

W O H S W O H S IC V O K O J D TENNIS ACE NOVAK


END-OF-DAYS

1 # S D L R O THE W
D I S P L AY U N T I L S E P T. 9 , 2 0 1 3

SEX

APOCALYPSE WOW!

September 2013 Mensfitness.com

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#BacktoBlue

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TRIM, SHAVE AND EDGE THE 3-IN-1 TOOL FOR WHATEVER BODY STYLE SHE LIKES.

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72
Features

72 THE BEST MAN


Novak Djokovic eats his competition for breakfastas long as its gluten-free.

78 STREET SMARTS
Dust off your denim; the traditional twill is making a comeback this fall.

Novak Djokovic tuned his diet to take him from also-ran to best man (on the court). We found out exactly how he did it.
Breakthroughs

84 BUILD YOUR OWN FITNESS TREND


Have it your way. We highlight the best (and worst) parts of 10 major fitness trends.

17 Top News
Playing sports burns even more fat than you thought.

18 Fitness
Row your boat (or ergometer) to better heart health.

92 NATURAL SELECTION
Take beast mode to another level with the best natural protein sources on earth.

20 Nutrition
We found a bunch of ways to increase blood ow.

22 Success
Her tattoo is giving you the wrong idea. Probably.

101 ASK MENS FITNESS


Youve got questions. Our experts have the answers.

24 Health
Make that coffee a grande. Your liver will thank you.

26 Style
Look smarter (and more stylish) in one easy step.
Richard Phibbs

28 Brain
Clothing by UNIQLO Want it? See page 158.

More sleep equals more sex (and other win-win news).

MENS FITNESS

SEPTEMBER 2013

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AVAILABLE AT MACYS AND MACYS.COM zegna.com

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THE NEW FRAGRANCE FOR MEN

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Contents WorldMags.net
109
Eat the foods that power Djokovics performance.

101
Know before you go. Ask Mens Fitness is here to help.

Game Changers

30 Role Model
Discover success with Jessica White.

48 Get Ahead
Weve got style tips from the future.

32 Get Fit
Build muscle faster with supersets.

50 Upgrades
Liquid assets are key to success. Start with cologne.

The Body Book

109 Serve to Win


Get Djokovics diet.

36 Drink Smart
Let these mixologists raise your bar.

54 Clean Up
We guide you through nding the right fuzz for your face.

120 8-Pack Abs


Core-dening tips for the overachiever.
Clock wise from top lef t: Charles Masters; James Michelfelder and Therese Sommerseth; Claire Benoist

42 Live Well
Where have all the opportunities gone?

60 Drive
The Cadillac ATS is giving the Germans a run for their euro.

130 Partial Credit


Boost your strength with quarter reps.

44 Score
Pull off the perfect one-night stand.

46 Chill Out
Neutralize the stress thats killing you.
ON THE COVER: NOVAK DJOKOVIC
PHOTOGRAPH: RICHARD PHIBBS GROOMER: MARILYN RIEUL ALL CLOTHING: UNIQLO SUBSCRIBER COVER CLOTHING: RALPH LAUREN

62 Wise Up
We round up the 10 most bizarre tness competitions.

140 Best of the Best


This may be the best workout ever.

148 Food Lab


Columns
Get the lowdown on all things creatine.

64 Learn It!
First dates can be tricky. These tips will leave her begging for Round 2.

Regulars
10 Fitness on the Go 12 View from the Top 14 Advisory Board 158 Where to Buy 160 And Were Out All you need to know about health and tness in 140 characters or less.

68 Earn It!
Is it time to stop renting and nally buy your own home? Our expert tells you which option is better for your budget, and why.

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F/BuffaloJeans
@BuffaloJeans

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MAX GEORGE

INT ROD UCING

UNDERWEAR

2013 Buffalo David Bitton

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FITNESS ON THE GO

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ARE YOU THE ULTIMATE ATHLETE?


The Mens Fitness Ultimate Athlete Challenge is back for 2013and were starting our search for competitors with the speed, strength, and skill to tackle the toughest feats, including our Extreme Fit Challenge. Many will enter, but only one will be named the Ultimate Athlete and win the grand prizewill it be you? Sign up and show your stuff at mensfitness.com /ultimateathlete.

NOTHING BOOSTS YOUR GAME AT THE BAR LIKE A GOOD RACK.

CHECK US OUT ON YOUR TABLET


Download our interactive edition on iTunes or buy a digital edition at Amazon or Google Play.

MF IN YOUR IN-BOX
Sign up to have fitness, nutrition, health, sex, and style advice sent directly to you. mensfitness.com /newsletters

SHOP WITH US!

THIS MONTH ON MensFitness.com


GET FIT WITHOUT THE GYM
Need a good reason to go out? Heres one: For every half hour of pool you shoot at the bar, you burn roughly the same number of calories as are in a 12-ounce bottle of beer. And dont stop therewe have 29 more routine activities that can help you burn fat in 30 minutes or less. mensfitness.com/no-gym

TRANSLATING HER BODY LANGUAGE


A seemingly mundane action like stroking a wine glass could be her way of telling you something (like, in this case, that she sexually desires you). Find out what other signals are going over your head. mensfitness.com/body-language

KICK ASS AT WORK


Career advice from a former gang member might sound a bit... unreliable. But multimillionaire entrepreneur Ryan Blair made bad boy work for him. Want to get to where this CEO is? Dont worry, theres no initiation involved. mensfitness.com/work-advice

Visit the new Mens Fitness and Amazon Grooming Shop for shaving, hair, and skin guides and products. amazon.com /mensgrooming

FLYING OVERSEAS THIS FALL?


Check out our international editions, published in the U.K., Australia, Indonesia, Qatar, and Saudi Arabia.
D av i e s a n d S t a r r/G e t t y Ima g e s; Ma r k Jo h n s /G e t t y Ima g e s

BEST CITIES FOR BIKE COMMUTING


How cycling-friendly is your city? If you drive to work, you may be missing out. See where your city ranks on our list, and start burning off your breakfast. mensfitness.com/bike-commute
Take your magazine to the next level: Download our free app on your phone or tablet, then hover the device over any page with the MF Go! icon to unlock interactive features. This months MF Go!enhanced stories include:

GOOD NEWS ABOUT BAD HABITS


Hey, nail-biter: Dont kick that habit just yet. According to research, some of the biggest vices could actually help you ward off illness or even sharpen your mind. Find out what other bad habits you shouldnt be so quick to kick. mensfitness.com/bad-habits THE BEST WORKOUT. EVER. We look at the best (and worst) of the latest fitness trends and help you build your own. TRAIN HARDER Make the most of this months workouts with advice from our top experts.

SMOOTHIE CENTRAL
If we havent yet convinced you that fruits and veggies are awesome, these blended juice recipes will. From the Frozen Peanut Butter Cup to the Green Machine, weve got 10 smooth criminals thatll steal your attention when unhealthy cravings surface. mensfitness.com/smoothies GRAB A DRINK Hone your bartending skills with our helpful cocktailmaking videos. CLEAN UP Learn the industry secrets to shearing off a thick hipster beard and showing off your cleancut chops in style.

FOLLOW US
Keep up with us on Twitter (@ mensfitness), Facebook (facebook.com /mensfitness), Instagram (@ mensfitnessmag), and Pinterest (pinterest.com /mensfitnessmag) for prizes, exclusive content, and much more.

MF GO!

10

MENS FITNESS

SEPTEMBER 2013

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GUYS DONT WEAR JEANS TO GET NOTICED (THATS JUST A BONUS)


NEW LEE MODERN SERIES

2013 VF Jeanswear Inc.

/leejeans

@leejeans

AVAILABLE AT KOHLS AND KOHLS.COM/LEE

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SOFTER STRONGER PRICED RIGHT

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V IE W FRO M T HE T O P

The new workplace

MENS CLOTHING HAS BEEN SET FREE IN PART BY THE SPEED OF TODAYS WORKPLACE.

Jacket: BOSS Jean jacket: LEVIS Shirt: SHIPLEY & HALMOS Tie: J.CREW Watch: CITIZEN Pants: HUDSON JEANS Belt: JOHN VARVATOS Boots: ALDO

VE BEEN A BOSS for a lot of years. Ive hired hundreds of people, fired more than a couple, and navigated my companies through some of the most treacherous economic times this country has ever seen. And things have changed a lot since I landed my first corner office. When I first started running media companies, the idea of a fourth television network was still being scoffed at, and the fastest way to get a document from one place to another was by bike messenger. (For those of you under 30: Thats basically the way pizza gets to you today.) But of all the changes Ive witnessed over the years, none is more striking than the one I see when I enter my office every morning. Twenty-five years ago, Id walk onto the floor of a building and know immediately who everyone was: The guy in the suit and tie crunched numbers, and the guy in the more expensive suit and tie crunched the heads of the number crunchers. Worker bees wore jeans and khakis, and the more ambitious among them dressed a little sharper, like they were trying to pull themselves up by their suspenders. (Yes, we wore suspenders, and not ironically!) Today my office looks completely different. Art directors still tend to wear a lot of black, but beyond that, the guy in the skinny jeans and wool jacket could be a Web programmer or a visiting CFO. Clothes no longer define our status; in fact, the workplace has become a sort of sartorial Wild West. Choosing to wear a suit and tie, or a polo and khakis, or jeans and work boots is entirely a matter of taste, not status. Thats why weve taken an extra hard look at style in this issue. We no longer enjoy the luxury of wearing our skill sets on our sleevesor keeping our inadequacies hidden beneath them. Mens clothing has been set free in part by the speed of todays workplace, and the flattening out of the knowledge curve created by the Internet. No matter what field youre in, its harder and harder to masquerade your way through. It used to take years to learn the secrets of a trade and to build the contacts that made success in that profession possible. Now you can Google both in your underwear. As a result, the people who reach the top today simply have to work harder, and be better, than anyone whos ever come before them. Consider this months cover subject, No. 1-ranked tennis star Novak Djokovic. He may well be the fittest man whos ever stepped onto the court. His diet is gluten-free, dairy-free, nearly sugar-free. He trains three times a day, 365 days a year. He reads motivational books, meditates, and practices yoga. From the moment he wakes up to the moment he goes to sleep, hes focused only on improving at tennis. Thats what it takes to be the best. Welcome to the new workplace, my friends. Its not for the faint of heart.

Want it? See page 158.

St yling by Sarah Guido/Halley Resources

DAVID J. PECKER Chairman, President, and Chief Executive Officer of American Media, Inc.
12 MENS FITNESS SEPTEMBER 2013

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SAM KAPLAN

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Hank Ch

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Brittany Jo

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Kehaulani Tui

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Eleventhgorgeous

Jason English

*EPA-estimated rating of 30 city/41 hwy/34 combined mpg, SE with SFE Package. Actual mileage will vary.

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STRENGTH TRAINING CJ Murphy, M.F.S. Owner, Total Performance Sports, Everett, MA Jason Ferruggia Owner, Renegade Strength, & Conditioning, LLC., jasonferruggia.com Ian Smith, M.D. Member, Presidents Council on Fitness, Sports and Nutrition; author, Shred: The Revolutionary Diet Jim Smith, C.S.C.S. Owner, Diesel Strength & Conditioning SPORTS PERFORMANCE Jon Hinds Owner, Monkey Bar Gym, Madison, WI John Meadows, C.S.C.S. Owner, mountaindogdiet.com Dan Trink, C.S.C.S. Owner, Trink Fitness SPORTS NUTRITION Mike Roussell, Ph.D. Director of Nutrition, Peak Performance FOOD Devin Alexander Celebrity chef; New York Times best-selling author; host, PBS Americas Chefs on Tour Joshua D. Lambert, Ph.D. Assistant professor, department of food science, Penn State University WEIGHT LOSS Jim White, R.D. Dietician; owner, Jim White Fitness & Nutrition Studios; spokesperson, Academy of Nutrition and Dietetics Bob Harper Fitness expert; best-selling author; trainer, NBCs The Biggest Loser Chris Powell, C.S.C.S. Trainer; author; transformation specialist, ABCs Extreme Weight Loss Frank G. Bottone Jr., Ph.D., L.D.N. Author, The Diet Denominator: Fill Your Tank for Less MOTIVATION Martin E. Ford, Ph.D. Professor of education and senior associate dean, George Mason University, Fairfax, VA ENDURANCE Nate Miyaki, C.S.S.N. Owner, natemiyaki.com PHYSICAL THERAPY Jay Dicharry, M.P.T., S.C.S. Director of biomechanics, Rebound Physical Therapy; coach, USA Track & Field; coach, USA Cycling, Bend, OR Pete Jacobs 2012 Ironman world champion, Sydney, Australia Dean Karnazes Ultramarathoner, New York Times best-selling author AUTOMOTIVE Tony Quiroga Senior editor, Car and Driver RELATIONSHIPS WILDERNESS SURVIVAL Thomas Coyne, E.M.T. President, Survival Training School of California, Tehachapi, CA
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A SUBSIDIARY OF AMERICAN MEDIA, INC. CHAIRMAN, PRESIDENT & CHIEF EXECUTIVE OFFICER David Pecker EXECUTIVE VICE PRESIDENT/CHIEF MARKETING OFFICER Kevin Hyson EXECUTIVE VICE PRESIDENT, CONSUMER MARKETING David W. Leckey EXECUTIVE VICE PRESIDENT/CHIEF FINANCIAL OFFICER/TREASURER Chris Polimeni PRESIDENT/CEO, DISTRIBUTION SERVICES, INC. John D. Swider EXECUTIVE VICE PRESIDENT/CHIEF DIGITAL OFFICER Joseph M. Bilman EXECUTIVE VICE PRESIDENT, DIGITAL MEDIA OPERATIONS/CIO David Thompson SENIOR VICE PRESIDENT, OPERATIONS Robert M. ONeill GENERAL MANAGER, AMI INTERNATIONAL & SYNDICATION Lawrence A. Bornstein

IF YOU LOVE HER, SHOW DONT TELL. MAKING HER YOUR FAVORITE BREAKFAST IN BED WONT HURT A BIT.
CANDICE KUMAI Author, Cook Yourself Sexy; judge, Iron Chef America; Mens Fitness columnist

Kumai: Jimmy Fontaine

FOUNDERS Joe Weider (19202013) Ben Weider (19232008)

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Available at Belk and Belk.com

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HARD-HITTING WorldMags.net NEWS FROM THE

Breakthroughs
PLAY MORE, DIET LESS
Cutting fat may have more to do with staying active than restricting your calories, according to a review in Research Quarterly for Exercise and Sport. Engaging in vigorous high-impact activity, such as running or playing an intense game of flag football, researchers found, causes mechanical stimulation of stem cells, resulting in their development into lean tissue rather than fat. That is, because the body recognizes the need for more muscle and bone to support your strenuous activity level, it converts these fledgling tissues into exactly that. Bottom line: To get leaner, emphasize exercise over cutting calories.
S t ylin g by Ke lly Brow n / E xclu sive A r tis ts; G ro omin g by Je ssi Bu t te r fie ld / E xclu sive A r tis ts u sin g Se p hora PRO C olle c tion

CUTTING EDGE OF SCIENCE

T-shirt: H&M Want it? See page 158.

GAME ON: REGULAR HIGH-IMPACT ACTIVITY WILL GET YOU LEANER THAN A DIET.
JAMES MICHELFELDER & THERESE SOMMERSETH

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SEPTEMBER 2013

MENS FITNESS

17

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Row and flow. A WaterRower uses water for resistance so theres less wear and tear. Pick one up at waterrower.com.

fitness
Breakthroughs

PUSHING YOURSELF TO FAILURE BEATS PILING ON THE PLATES.

Research Institute trains them like elite-level rowers before launching them toward the final frontier. Because of the unique cardiovascular stresses, rowers have the largest hearts of any competitive athlete, says Benjamin Levine, M.D. So swap the treadmill for a rowing machine. (See above.)
18 MENS FITNESS SEPTEMBER 2013

GET BIG BY GOING SMALL


Lighter weights may be just as good for growing muscles as heavy weights, according to a study in the International Journal of Clinical Medicine. For six weeks, research subjects performed three 10-rep sets of the bench press using 75% of their

one-rep max (1RM). Then, for another six weeks, they did four sets to failure using just 30%. The result? Subjects gained similar muscle with the heavy and light loads, indicating that size gains may depend more on taking sets to failure than on jacking up the weight.

CROSS=FIT
CrossFit kicks ass: Thats the conclusion of a new study published in the Journal of Strength and Conditioning Research. In it, 54 subjects (all regular Paleo eaters, to rule out major nutritional variants) performed CrossFit-style high-intensity power training

(HIPT) workouts for 10 weeks. Although a few subjects dropped out with injuries, tests showed that the remaining men and women gained muscle, lost body fat, and improved aerobic fitnesssuggesting that, used safely, CrossFit can greatly improve aerobic health and body composition.
SAM KAPLAN

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PROTEIN
DannonOikos Nonfat Yogurt

THE NEW

12g
Protein
packed in
every 5.3oz cup.
2013 The Dannon Company, Inc. USDA National Nutrient Database protein per serving: Chicken B reast (3 oz cooked ) 27 g protein; Egg (1 large ) 6g protein; Single hamburger with condiments and vegetables ( 4 oz ) 13 g protein. Oikos is a regisWHUHGWUDGHPDUNRI6WRQ\ HOG)DUP,QFXVHGXQGHUOLFHQVHE\7KH'DQQRQ&RPSDQ\,QF

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nutrition
Breakthroughs

POWER BUNCH
FISH OUT THE JUNK
A diet high in omega-3s can slow the damage done to your brain by junk food, experts at the University of Liverpool have found. After reviewing 185 studies on the subject, the researchers concluded that, while a diet high in saturated fat and refined sugar can disrupt metabolism, nerve
20 MENS FITNESS

Eating grapes could lower your risk of heart failure caused by chronic high blood pressure (hypertension), says a University of Michigan study. Hypertensive rats fed a diet heavy in antioxidant-rich grapes for 18 weeks showed reduced heart-muscle enlargement and thickening, as well as improved blood-pumping, likely due to an increase in glutathione, a cellular antioxidant essential to heart health.
YOU REALLY CANT EAT JUST ONE
Its your brain, not your taste buds, that keeps you chomping on chips, according to data presented to the American Chemical Society. When researchers fed rats standard animal feed, a mixture of fat and carbs, or potato chips, they found that the chips lit up brain areas controlling reward and addiction. Why is this good news? If scientists can pinpoint the molecular triggers in snacks that stimulate the brains reward center, it may be possible to develop drugs or nutrients that help block this attraction to snacks and sweets, says the papers author, Tobias Hoch, Ph.D. either whole walnuts, walnut skins, defatted nut meat, or walnut oil. The oil came out on top for improving vascular health, while whole walnuts helped HDLthe good cholesteroldo its job better, too. Incorporating walnuts and/ or their oil in a hearthealthy diet may reduce the risk of heart disease,says study honcho Claire Berryman.
CLAIRE BENOIST

creation, and mental processing, foods containing omega-3 fatty acidslike those found in fish oilcan fight off the effects. Fish oils may [put the brakes on] the detrimental effects of some of the processes triggered in the brain by high-fat diets, says Lucy Pickavance, Ph.D., one of the researchers involved in the study.
SEPTEMBER 2013

Food st yling by Susan O t taviano/Halley Resources

NUT SHOT
A hit of whole walnuts or walnut oil can boost heart health, a new study asserts. Researchers at Penn State, Tufts, and UPenn gave subjects with high blood cholesterol

POPPING SOME FISH OIL COULD FIGHT THE EFFECTS OF A FAST-FOOD BINGE.

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For more info, call 1-800-55-METRX or visit www.metrx.com


Available at fine health food stores, gyms, and wherever sports nutrition products are sold.
Use in conjunction with an intense daily exercise program and a balanced diet including an adequate caloric intake. 2013 MET-Rx USA, Inc. 13-MB-1043ra

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Breakthroughs
Stop staring at my tattoo.

TAT DOES IT

Fact is, as a man, youre more likely to hit on the girl with the dragon tattoo, and believe it will lead to sexand fastsays new research. Psychologist Nicolas Guguen, of Frances Universit de Bretagne-Sud, sent 11 women to beaches 20 times, half the time sporting a temporary back tat and half the time tat-less. Men were more likely to approach a girl with ink than without. Our advice: Go against the grain and look for the girl without ink, whos more likely to be free on Friday night. And tell your sister.
recording their perceived anxiety and interviewers grades. While the sexes felt equally jittery, men were rated lower. It could be thatits more socially acceptable for a woman to be
SEPTEMBER 2013

FROM MAILROOM TO CORNER OFFICE


The trick to getting ahead at work isnt sucking up to your bossits believing in the organization, says a Brigham Young University study. After surveying employees at companies with mission-based cultures, researchers found that those who were true believers were the most likely to get ahead, regardless of formal company position or overall performance. If the mission is a legitimate part of an organizations identity, that tends to be the case, says BYU professor John Bingham, Ph.D. So choose a company you believe in, and let your passion show on the jobyoull reap the rewards.

FADE TO BLUE
The paint on your bedroom walls may be keeping you up at night. A study by Travelodge, comparing the colors of 2,000 bedrooms across Britain, found that people who slept in rooms painted blue got more

sleepseven hours and 52 minutes a nightthan those in rooms of any other hue. Blue is associated with calmness, psychologists say; its also thought to help reduce blood pressure and heart rate, which can support a good nights rest.

Red: Associated with aggression and love, this shade is best in a kitchen. Blue: This tranquil color helps you fall asleep fastergreat for a bedroom. Yellow: This hue increases energy, making it a perfect office color.
From top: thelicensingproject.com; Sam Kaplan; St yling by Sarah Guido /Halley Resources

AX THE ANXIETY
Anxiety during a job interview may hurt you more than it does a woman. Researchers at Canadas University of Guelph sent men and women on mock interviews,
22 MENS FITNESS

anxious, researcher Deborah Powell says. Try mock interviews and discuss fears beforehand, she says. Men tend to engage more in avoidance, [so] they prepare less and perform worse.

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ALEX FREUND

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Breakthroughs

health ealth
JAVA SCRIPT

HANGOVER HELPER: ICED COFFEE CAN ALSO PROTECT YOUR LIVER.

We already know moderate coffee consumption can have a positive effect on heart health, cognitive function, and longevity. Now theres evidence it can also fight off liver disease. According to research presented at the 2013 Digestive Disease Week medical conference, regular coffee consumption or even as little as a few cups a monthcan diminish the risk of primary sclerosing cholangitis, or PSCan autoimmune disease that can lead to cirrhosis of the liver.
BEHIND ON SLEEP?
Yet another important reason to get enough rest: According to new research, people who have difficulty sleeping are twice as likely to develop prostate cancer than sound sleepers. The fiveyear study, reported in Cancer Epidemiology, Biomarkers & Prevention, found more than a threefold increase in risk for advanced prostate cancer associated with very severe sleep problems. Sleep may be a potential [means of] intervention to reduce the risk of prostate cancer, says Lara G. Sigurdardttir, M.D., of the University of Iceland. Copenhagen study, playing soccer for an hour twice a week lowered blood pressure, improved heart function, and reduced the need for medication in men with type-2 diabetes. After three months of training, the heart had become 10 years younger, says Jakob Friis Schmidt, a study co-author.
Goal. Soccer can help you beat diabetes.

Food st yling by Susan O t taviano/Halley Resources; D e m p s ey: A n d y M e a d / YC J/ Ic o n SMI

KICKING DIABETES
Diabetic? Try kicking a ball around. In a University of
24 MENS FITNESS SEPTEMBER 2013

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CLAIRE BENOIST

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WEARING GLASSES BRINGS YOUR BRAINY SIDE INTO FOCUS THOUGH AT THE RISK OF BLURRING YOUR SEX APPEAL.

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Breakthroughs
SODA? METH? ITS ALL THE SAME TO YOUR TEETH
You wouldnt expect to see your favorite soft drink on a list of illicit drugs like meth and crackbut thats where your dentist would like to put it. A University of Michigan study compared the mouths of an admitted methamphetamine user, a longtime crack cocaine user, and an excessive soda drinker (two liters a day for three to five years); subjects also had poor oral hygiene. The same type and severity of tooth erosion was found in all participants mouths, due to the consumption of highly acidic substancesi.e., the corrosive ingredients used to make meth and crack, or the citric acid contained in soda. So grab a juice or water, and leave the fizzy stuff alone.

style

FINALLY, SOMETHING NEW UNDER THE SUN


Its not just hearsay anymore: Slather on sunscreen every day, and youll look younger as you age. In a new study published in the Annals of Internal Medicine, 900 people age 55 and under were divided into two categories: those asked to apply sunscreen (SPF 15+) daily, and those allowed to apply it at their own discretion (read: not very often). After the groups were tracked for 4 years, the findings were clear: The everyday sunscreen wearers showed significantly less skin aging than the sometime appliers. Get a good SPF moisturizer (we like 30+) and apply it every morning.

ITS ALL FOR THE BETTER


Dont give yourself a hard time for putting some time and money into looking your best. A new survey by JWT marketing found that 54% of U.S. and U.K. men use skin-care products, 33% undergo hair removal, 29% get manicures, 13% have their eyebrows waxed, and 11% apply bronzer. Oh, and 26% say they dont do anything (but were pretty sure weve seen them in the fake-tanner aisle).
S t y l i n g b y P e t e r Tr a n /A r t D e p a r t m e n t

Glasses: PRADA Want it? See page 158.

SPECS APPEAL
26 MENS FITNESS SEPTEMBER 2013

If youre hoping to make a smart first impression (say, for a job interview or apartment hunt), dont put on airsput on some glasses. In a study at the University of WisconsinGreen Bay, subjects shown photos of the same models with and without glasses rated those wearing specs as not just brainier but more trustworthy. You may want to opt for contacts on date night, though: Across the board, lensless models were judged as more attractive.

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TIMELESS MENS FRAGRANCES BY KENNETH COLE AVA IL A B L E AT K E N N E T H C O L E S T O RE S , K E N N E T H C O L E . C O M S E L E C T D I L L A R D S , C A R S O N S , B O N T O N & U LT A

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PERCEPTION REALITY

Breakthroughs

brain
Oh, no. Not that guy again.

KEEP DREAMING
Think shes interested? Your judgment might be impaired by sleep deprivation. Recent research shows that a lack of sleep can make a man mistakenly overconfident about a womans interest in having sex with him. The study, published in the journal Sleep, shows that the frontal lobe impairment associated with sleep deprivation could get you a slap in the face. Our findings here are similar to those from studies about alcohol, which similarly inhibits the frontal lobe, said study co-author Jennifer Peszka, Ph.D.
TYLENOL VS. TORMENT
When doom and gloom surround you, remember to take a slow, deep breath and maybe a painkiller or two. According to research published in the journal Psychological Science, acetaminophen, the common overthe-counter pain medication, might
28 MENS FITNESS

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stave off feelings of depression or existential dread. Pain can come in many forms, from physical suffering to mental anguish. Regardless of the kind of pain, taking Tylenol seems to inhibit the brain signal that says somethings wrong, says University of British Columbia researcher Daniel Randles.
SEPTEMBER 2013

HANDMIND COORDINATION
Your lost keys might be just a fist-clench away. Researchers at Montclair State University have found that clenching your right hand may help you form a stronger memory of an event while its taking place, while clenching your left hand could help you

recall it later. The findings, published in the journal PLoS One, suggest that some simple body movements by temporarily changing the way the brain functions can improve memory, says lead study author Ruth Propper, Ph.D. Have memories youd rather forget? Youre on your own.

FACELOOK
Your Facebook profile might be good for a self-image boost. A recent study published in Media Psychology by Catalina Toma of UWMadison showed that after just five minutes of viewing their own profile, Facebook users showed a significant boost in self-esteem. However, this boost

might decrease motivation to perform well in a follow-up task, such as a written test: Participants incentive to do well was lost. So if you need it, a quick gander at your own Facebook profile could help you feel more secure. Just dont blame Zuckerberg when your report isnt done in the morning.

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GAME CHANGERS
Ace the one-night stand p.44 Style tips from the future p.48 Master your facial hair p.54

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Everything you need to make life work for you


E D I T E D B Y D E A N S TAT T M A N N

S t y l i n g b y Tu r n e r / T h e Wa l l G r o u p

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MARK SQUIRES

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Chic Performance WorldMags.net


brands on the planet, the New York native is producing a documentary, launching a lingerie line, recording an album, and passionate about, and make time to reflect on your successes and failures. There were so many years where I would

Looking good isnt enough. At least not for international supermodel Jessica White: On top of repping some of the biggest

planning for her first art exhibit this fall. Your mind is a very powerful tool, she says. If you use it the right way, you can do some great things in life. Whites secrets to success? Surround yourself with positive people, only take on projects youre

arrive on set and the first thing I would say was, What time is the job over? I wasnt taking in every single moment, and my life is completely different now, she says. Im enjoying my career more, Ive become more succesful. Well start by taking in this moment right here.
Read our exclusive interview mensfitness.com

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GAME CHANGERS

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SET UP FOR SUCCESS


Fast-track your tness goals with this super-efficient technique

You dont have to train for long to pick up the lingo: Three sets of 10, Back and bis, and Its all you, bro! are terms that get thrown around in every weight room, and theyre easy to interpret. But theres one concept that tends to confuse lifters. Were talking about supersets, bro.

SETTING THE SCENE


A superset is two exercises, alternated, with little or no rest in between. The exercises in a superset can both target the same muscle group, or they can work opposing muscles, and possibly even totally unrelated areasfor example, if you superset rows and squats.

SUPER TIME-SAVER
Supersets make your workout more timeefficient. Lets say you pair up bench presses and seated cable rows, done for three supersets of five reps each and resting only 60 seconds between all sets; youd need about seven minutes to complete all your sets, and in that time you wouldve thoroughly worked your upper body. Compare that with training chest and back separately with conventional straight sets, using 90-second rest periods. This would take you some 10 minutes. A three-minute time save may not sound like much, but the more you replace straight sets with supersets, the faster youll go.

another one. So while your chest may get more than a minute of downtime before you till hit it again, youre still being active while its ing, burning recovering, d stimulatt calories and cles in ing the muscles ou get your back. You ork done twice the work n of the in a fraction oull burn time, and youll es and more calories nditioning improve conditioning usly. simultaneously.

BURN MORE E FAT


All superset variants ace, but have their place, were partial to the k antagones that work slike onistic muscleslike ack the chest-and-back ove. pair described above. les Working the muscles on one side of the body forces the ones on the other side to relaxa phenomenon that exercise scientists call reciprocal inhibition. This means your chest feels fresher and stronger when you work it again after a set of rows. If fat loss is your main priority, perform supersets with short rests (60 seconds or fewer). A 2010 study published in the Journal of Strength and Conditioning Research found that this approach burns more calories than straight sets do during workouts and for several hours afterward.
SEPTEMBER 2013

PAIRING THE BULGARIAN SPLIT SQUAT AND LEG PRESS IMPROVES FLEXIBILITY AND STRENGTH.

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MULTITASKING MUSCLE
Supersetting allows one muscle group to rest while you work
32 MENS FITNESS

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1
Press and Deadlift and 2 Leg Bulgarian Split Squat 3 Weighted Dip
MUSCLES: QUADS, GLUTES, HAMSTRINGS, HIP FLEXORS MUSCLES: GLUTES, QUADS, FOREARMS, CHEST, SHOULDERS

The five best supersets


Together, these moves are greater than the sum of their parts
You cant just pair Barbell Overhead up any two exerPress and Pullup cises for an effective superset. Certain MUSCLES: SHOULDERS, moves complement LATS, TRICEPS each other better than others. Here are some This combination builds options, according to rotator-cuff and scapLee Boyce, a Torontoular stability, Boyce based strength coach says. The pullups also (leeboycetraining give you the added .com). benefit of decompressing the spine after the pressing. This helps to prevent back injuries that could result from heavy lifting and can even make you stronger on subsequent sets.

Bench Press and Squat and 4 Seated Cable Row 5 Glute-ham Raise
MUSCLES: CHEST, SHOULDERS, TRICEPS, LATS, BICEPS MUSCLES: QUADS, GLUTES, HAMSTRINGS, CORE

The Bulgarian split squat The muscles that A proper bench press The glute-ham raise is is done with the top of arent working in the will demand a lot of done on a glute-ham one foot resting on a deadlift are active durthe shoulder, and bench. The quads and bench behind you (laces ing the dips, without adding strength to the hip muscles can get down). Squat down with compromising your upper-back muscles tight from squatting, the support leg. Pairing grip or pulling strength, supports it, Boyce and glute-hams allow these two opens up the Boyce says. Because says. Your shoulthe muscles on the hip flexors, as the trailders will be pulled posterior to realign the ing leg is forced to stretch the exercises dont compete for your back after every set of pelvis, says Boyce. during the split squat, energy, youll be able rows, and that makes This will help you to Boyce says. This allows to apply full strength for a stronger setup on reduce fatigue in your for deeper squats in to both. each bench set. lower back. subsequent sets.

FOR MORE exercises and directions, go to mensfitness.com

Deadlift and Dip This combo helps prevent injury by decompressing your spine.

HARD FACTS
OUR TRAINING DIRECTOR SEAN HYSON SOLVES YOUR WORKOUT CONUNDRUMS

WHATS YOUR ADVICE FOR PICKING A PERSONAL TRAINER?


CARL W., LOS ANGELES, CA

Look for experience and compatibility. Finding a trainer who has a long history of successfully training guys like you with similar goals is more important than any fancy certication he has framed on his wall. He should also be somebody you enjoy being aroundyour personalities need to mesh. The two of you dont have to be buddies, but youre more likely to keep making

same path. If youve it to your sessions if the trainer is someone got a few extra pounds and are shy about walkyou admire and relate tonot a Jersey Shore ing around the gym in reject with a clipboard workout clothes, you who could care less if need a trainer who you get that last rep. understands that, too. I think the more simHell know what youre ilar your backgrounds, going through, what the better youll do. A you expect, and how good trainer is going to to avoid the obstacles be well-rounded and to progress that those knowledgeable about who havent walked how to train anybody for anything, but everybodys got their specialty. If youre a skinny guy looking to get jacked, nd a Crap thunder. trainer who A trainer is just a guide. followed the

that path couldnt see coming. One thing you should never seek in a trainer is motivation. That comes from within. Rousing you from bed at 5 a.m. with a megaphone to get out and jog isnt a trainers responsibility, and it wont work anyway. A trainer is just the brains of the operation; you supply the muscle.
Sean Hyson is a Certified Streng th and Conditioning Specialist, author, and the training director of Mens Fitness. E-mail your questions to him at asksean @mensfitness.com.

From bot tom, lef t to right: Jimmy Fontaine, Everet t Collection

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GAME CHANGERS

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LIFT YOUR SPIRITS


Q
Youre drinking it wrong. That is, if you order your martinis like James Bondshaken, not stirred. Spirituous cocktails that contain no juice get stirred, and cocktails that contain juice get shaken hard with plenty of ice, says Brendan F. Casey, head mixologist at Applewood in Brooklyn, NY. The reason generations of men continue to order 007s signature cocktailand probably why you tried your first White Russianis that iconic libations represent a specific type of lifestyle (just as shotgunning a beer represents another kind of lifestyle). To help you find your own signature drink, we posted up at two of the best mixology bars in the country, specifically those known for incorporating natural, even health-boosting ingredients. The recipes we got and the advice we were able to remember are game changers. Still think your vodka soda is better? Well thats just, like, your opinion, man.

Tap into your inner mixologistnot a dented steel kegthis fall to discover your new go-to cocktail

Doctors orders
Chris Marshall is the head mixologist at Apotheke in New York City. His best advice: The biggest mistake I see is not only making cocktails too sweet but also relying on standard ingredients. Expand your cocktail repertoire with a trip down the produce aisle. Dont keep your kitchen and bar separate. They can be combined to create some fantastic drinks.

1 THE MATADOR
This cocktail adds the zesty pop of red bell pepper and the subtle, savory flavor of cantaloupe to a standard margarita. Add a dash of jalapeo bitters if you want to spice it up. INGREDIENTS 3 2 1 2 slices red bell pepper oz reposado tequila oz sour mix oz cantaloupe juice Habanero bitters, to taste 4 cubes ice Salt, for rim Red pepper slice, for garnish Pinch ground black pepper DIRECTIONS 1) Muddle bell peppers in a mixing glass. Add tequila, sour mix, cantaloupe juice, and bitters. Add ice, attach shaker cup, and shake vigorously. 2) Rim glass with salt. Strain mixture into glass. Garnish with bell pepper slice and ground black pepper.
S t y l i n g b y K a r e n E v a n s /A p o s t r o p h e

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SEPTEMBER 2013

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THE BAR NECESSITIES

2 DR. RUTH
This cocktail takes something we all lovestrawberriesand combines it with rosemary-infused vodka and a dash of champagne to create a refreshing, bubbly, easy-to-drink libation. INGREDIENTS 2 oz rosemary-infused vodka 1 oz strawberry pure 1 oz sour mix 4 cubes ice oz champagne Sprig rosemary, for garnish DIRECTIONS 1) Add vodka, pure, and sour mix to a mixing glass. Add ice, shake vigorously, and strain through a Hawthorne strainer into a glass. 2) Top with champagne and garnish with a sprig of rosemary.

3 KALE IN COMPARISON
This is something Ive never seen anywhere else. We all know the health benefits of kale. This cocktail marries this leafy green vegetable with pineapple and ginger into one of the healthier cocktails Ive ever had. INGREDIENTS 2 oz vodka 1 oz sour mix oz kale juice oz pineapple juice Dash ginger syrup 4 cubes ice Salt, for rim Kale leaf, for garnish

DIRECTIONS 1) Add vodka, sour mix, kale, pineapple juice, and ginger syrup to a mixing glass. Add ice, attach shaker cup, and shake vigorously. 2) Rim a glass with salt. Strain mixture into glass through Hawthorne strainer. Garnish with kale leaf.

4 HIGH PLAINS DRIFTER


This is unique in that it uses an infusion and makes a Sazerac into something completely different. Hints of barley and sarsaparilla add great flavor notes to this spiritforward cocktail.

INGREDIENTS 3 oz barley-infused rye 2 dashes bitters 1 dash agave nectar 4 cubes ice Absinthe, to rinse Orange zest Dash sarsaparilla DIRECTIONS 1) Add rye, bitters, agave, and ice to a mixing glass. Stir with a bar spoon. 2) Rinse glass with absinthe to coat. Dump out excess. Strain mixture through julep strainer into glass. Garnish with orange zest and a sprinkle of sarsaparilla.

Apothekes Chris Marshall stocks your bar with ve essential tools that will really tie the room together
The first thing every guy should have in his home bartending kit is a shaker/strainer set. I recommend both a Hawthorne strainer (with springs) and a julep strainer (without springs) so you can strain both stirred and shaken cocktails. Next would be a jigger. It allows you to measure your ingredients very precisely, which is crucial. Get the oneand two-ounce types. I also recommend a muddler. This is used to smash and grind things like orange peel and cucumber, and allows you to extract more flavor. Other items that are great to have would be a bar spoon and oversize ice cubes. They keep the cocktail colder with less watering down. You can find all these tools at cocktail kingdom.com.

FACT: EVERYONE LIKES THE GUY WHO CAN MIX A KILLER COCKTAIL.

Kumai: Jimmy Fontaine; Shaker: Istock; Almonds: Food St yling by Susan O t taviano/Halley Resources

FOODS WITH BENEFITS


OUR MODEL CHEF CANDICE KUMAI TELLS YOU HOW TO DO IT IN THE KITCHEN

I LIKE TO SNACK WHILE WATCHING TV WITH MY GIRLFRIEND. WHAT CAN I MAKE THATS HEALTHY AND ALSO TASTES GOOD?
BEN T., INDIANAPOLIS, IN

If your girlfriend is anything like me, she loves a little couch time, complete with snacking and even a cold brewski. Why? Because it enables us to cuddle up in your arms and forget about being a bridesmaid for the sixth time this weekend. Treat her to something unexpected, delicious, and healthy: smoked almonds. Almonds are an excellent source of protein, good fat, and ber, and roasting this snack is a sim-

ple toss, coat, and roast. Pair the almonds up with a cold glass of hefeweizen garnished with an orange slice. Women love being served by a man, trust meand its a killer way to score points while chillin on the couch. Easy.

1) On two sheet trays lined with foil, add almonds and roast at 350 for approximately 8 minutes. Remove from oven and lower temperature to 300.

2) In a large mixing bowl, add melted coconut oil, soy sauce, dried oregano, 1 tbsp garlic powder, 1 tbsp smoked paprika, and almonds. Mix to coat evenly.

3) Divide coated almonds among sheet trays. Place in oven and roast for approximately 12 minutes, stirring and swapping racks after 6 minutes. 4) Remove from oven and season with remaining paprika, garlic powder, and sea salt. Toss to coat. Serve paired with a cold hefeweizen or witbier, like Blue Moon, and garnish with an orange slice. Model-turned-chef Candice Kumai is the author of Cook Yourself Sexy and Pretty Delicious, a Top Chef alumnus, and a regular judge on Iron Chef America. E-mail her your questions at askcandice @mensfitness.com.

Smoked Almonds
(SERVES 6)

4 cups raw almonds 1 tbsp coconut oil, melted 2 tbsp low-sodium soy sauce 2 tbsp dried oregano 1 tbsp plus 1 tsp garlic powder 2 tbsp smoked paprika tsp fine sea salt

38

MENS FITNESS

J U LY/ A U G U S T 2 0 1 3

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GAME CHANGERS

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SO MUCH MORE

Tip (from) your bartender


Brendan F. Casey is the head mixologist at Applewood in Brooklyn, NY. His best advice: After shaking, break the seal of the mixing glass by hitting it at the seal with the heal of your palm; dont tap it on the counter, as the glass could break. And some people dont like salt, so always rim half the glass to give your guest the option.

JUICE

than

5 THE CAMPBELTOWN ROBERTS


This one is minimalist yet complex. Its greater than the sum of its parts, and when made properly its a well-balanced cocktail that can be enjoyed all year round. INGREDIENTS 1 oz single-malt Scotch oz Carpano vermouth oz honey syrup* oz lemon juice Orange peel, for garnish DIRECTIONS 1) Shake liquid ingredients vigorously. Then add equal parts honey to the simple syrup. Double strain mixture into glass. Garnish with an orange peel.
*Mix equal parts water and raw sugar, then equal parts of that mixture and honey.

6 THE FALL FIESTA


Chicks dig margaritas. Its a fact. You can dazzle your date with this souped-up sipper, and, unlike most spirits, tequila is a stimulant so youll stay attentive and alert all night. INGREDIENTS 1 wedge lime 1 tsp chili salt 1 serrano chili pepper, sliced Pinch cilantro 2 cherry tomatoes, halved, plus one whole, for garnish Pinch course sea salt 1 tsp onion, diced 1 oz serrano chili-infused blanco tequila oz agave nectar oz lime juice

DIRECTIONS 1) Rub a wedge of lime around the rim of a rocks glass and then roll in chili salt. Change up the infusions according to the sea2) Muddle three segments serrano pepper, sonrosemary and raw sugar in the fall, sage or cilantro, cherry tomacinnamon and honey in toes, sea salt, and onwinterand always start ion in a sturdy mixing off using less sweetener; glass. Add the liquids you can always add more and fill with ice to the but you cant take it out. top of the mixing glass. 3) Cap the mixing glass INGREDIENTS with a shaker cup 2 oz rosemary-infused and shake vigorously. bourbon Pour the contents into the rocks glass. 3 dashes rhubarb Garnish with cherry bitters tomato and cilantro. oz apricot-rosemary syrup SACRILEGE! Thats what some Scotch drinkers think about DIRECTIONS mixing a perfectly 1) Combine all ingredigood single malt with ents in a mixing glass. anything other than a Place one large ice few drops of water. cube in a rocks glass And in most cases and stir clockwise theyre right! It took with a bar spoon. me many years to find the right Scotch and combination of ingredients to showcase the wonderful smoky, peaty nature of this ancient spirit.

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GAME CHANGERS

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PROMISE LAND
Houston, TX, is Americas best city for ambitious men

The U.S. job market is far from perfect. Hell, in some cities, theres even a waiting list to wait tables. But while some parts of the country are suffering, in others, opportunities are booming. To discover just where these career meccas lie, we scoured the plains in search of Americas biggest employment hot spot. Our researchers analyzed bankruptcy rates, job growth, income data, debt stats, cost of living, and more to pinpoint the exact spot where youre most likely to make your fortune. And what did we find?

More money, less problems. Even opportunities are bigger in Texas. Houston ranked first in Forbes 2012 list of Cities Where a Paycheck Stretches the Furthest.

HOUSTON GETS THE GOLD

With American job growth stunted and unemployment holding steady, its refreshing to find a city thats recovered 230% of its jobs since the recession (through March 2013), not to mention an economy that grew 8.6% in 2011 and is continuing in an upward direction each year. Yes, Houstonfrom its businessfriendly, low-restriction economy to its abundance of energy jobstruly is the ideal place to plant the seeds for your money tree. Even careers in education, information, and finance are on the rise in the area, compared with the national average. So, chances are, whatever you want to do, you can probably do it in Houston. And you could make more money doing it: The average income for males 25 years old and over with a bachelors degree is around $62,000about 10% more than the national average. Opportunity is knocking. And for those down on the list, were not hating on you. Were just wondering what you can do for us.

BIG-MONEY CITIES
1 Houston, TX 2 New York, NY 3 Fort Worth, TX 4 Austin, TX 5 San Francisco, CA 6 Raleigh, NC 7 San Jose, CA 8 Arlington, TX 9 Dallas, TX 10 El Paso, TX 11 San Antonio, TX 12 Washington, DC 13 Charlotte, NC 14 Seattle, WA 15 Nashville, TN 16 Oklahoma City, OK 17 Denver, CO 18 Boston, MA 19 Portland, OR 20 Los Angeles, CA 21 Indianapolis, IN 22 San Diego, CA 23 Columbus, OH 24 Minneapolis, MN 25 Tulsa, OK

26 Louisville, KY 27 Atlanta, GA 28 Baltimore, MD 29 Omaha, NE 30 Chicago, IL 31 Colorado Springs, CO 32 Memphis, TN


C l o c k w i s e f r o m t o p : I n s t a g r a m p h o t o s c o u r t e s y o f l i t t l e l i t t l e1; j _ _ f _ _ s ; t h a t g u y_ m a l i k a i

33 Philadelphia, PA 34 Virginia Beach, VA 35 Long Beach, CA 36 Phoenix, AZ 37 Jacksonville, FL 38 Mesa, AZ 39 Kansas City, MO

POCKET CHANGE
40 Albuquerque, NM 41 Wichita, KS 42 Oakland, CA 43 Miami, FL 44 Fresno, CA 45 Las Vegas, NV 46 Tucson, AZ 47 Detroit, MI 48 Milwaukee, WI 49 Cleveland, OH 50 Sacramento, CA

42

MENS FITNESS

SEPTEMBER 2013

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GAME CHANGERS

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Last night was amazing. I wonder what the schools are like here.

ONE-NIGHT STANDOFF
The gentlemans guide to pulling off the perfect one-night stand By Siski Green

DO NOT...
. . . Repeat that youre not looking for a relationship. Once is plenty. She was listening the rst time.

This was supposed to be a one-night stand, you think to yourself as a vaguely familiar woman picks food off your plate at brunch. Clearly, in trying to score last night, you failed to make your intentions known, and now ol Whatserface is clinking Bellinis with your friends. Dont make the same mistake again. Knowing exactly what youre getting into lays the foundation for phenomenal casual sex, says sex therapist and author Ian Kerner, Ph.D. Youll both be more relaxed, spontaneous, less inhibited. Hell, pretend the apocalypse is coming tomorrow. Epic, strings-free casual sexthe kind worth telling your friends about at brunch the next morningis just seven steps away.

CHECK IN
The best one-night stands feel exciting because theyre one-offs, Kerner says. Hotel rooms clearly say one night only, and allow you both to leave whenever. The clean sheets and towels come in handy, too.

MAKE IT GOOD
The better the sex, the better shell feel about the fling. One-night stands feel particularly cheap when she gets nothing out of it, Kerner says. If she enjoys the sex, shes less likely to feel taken advantage of.

. . . Make polite chatter. Its a sexual dampener. Try complimenting her hair, skin, and breasts. Thats convo enough.

FLATTER HER OR GO TO YOUR PLACE


A study found that women seek onenighters because they enjoy feeling wanted. So dont be shy. Tell her, This was fantastic. Ill remember tonight forever. It reinforces that its a one-off and makes her feel special. Bonus.

AIM HIGHER
If youre anything like the men polled in a recent University of Texas study, you rate sleepy or stupidlooking women as easier. Pass on the low-hanging fruit. A confident and alert woman will enjoy flings more because she knows what shes doing, Kerner says. Women regret flings most when they feel they were duped.
44 MENS FITNESS

BE UPFRONT
As flirting heats up, look her in the eyes and say, Lets get naked, have unbelievably good sex, then never see each other again, Kerner says. It sounds risky, but a University of Kansas study found that women who are interested in casual sex are more responsive to an upfront approach than stilted attempts at romance.
SEPTEMBER 2013

PLAN AHEAD
Mention an appointment you have the next morning. Breakfast with your mom, a root canal, a tux fittingany excuse to gently usher her out of your home at your preferred time. Forgot to preplan? Theres always Fake Call. This app will make your phone ring whenever you want. It could be your boss, or your momyou decide!

You may think her place is the best option. Not so. Seeing her personal items makes the experience more intimate, Kerner says. In your house, you can control what she sees.

. . . Expect her to nd her own way home alone. In the morning, call her a cab with a reputable firm so shes safe.

. . . Let her leave anything behind. No phone number, no nothing.


F r o m t o p : Tr u n k A r c h i v e ; S t o c k b y t e

. . . Make breakfast. No OJ and croissants, no uffy towels, no spare toothbrush. You are not a hotel.
Siski Green is the author of How to Blow Her Mind in Bed (Sourcebooks).

Get a room! Its worth itin more ways than one.

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ANDREW SOUTHAM

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What you dont know might be killing you By Chris Cander

A STRESS THING IN DISGUISE


Q
You can dress to impress, but did you know you can also stress to impress? The hormones triggered by a sudden stress response are what enable you to perform under pressure. But the stresses that lingermoney problems, girl problemsare anything but productive. Prolonged overexposure to cortisol and other stress hormones accelerates the wear and tear on your body at the cellular level, says Kirstin Aschbacher, Ph.D. Chronic stress can weaken your immune system, add more fat to your midsection, and even accelerate aging. The first step is identifying chronic stressorshere are the four big ones, and how to dismantle them.

JUST BECAUSE YOU SEE SOMETHING DOESNT MEAN YOU SHOULD SAY SOMETHING.

Secret Stress No. 1 Your Relationship

Secret Stress No. 2 Youryknow

A Harvard study Chronic stress can found that a mans cause low libido and health typically erectile dysfunction, improves when hes which leads to insein a relationship. curity. Men tell themBut when a damselves they should be aged relationship as hard as tungsten struggles to heal, steel and be able to go so does your body. all night on demand, Ronald Glaser, Ph.D., and when it doesnt a professor at Ohio happen they become State Universitys Col- stressed, says Sandra lege of Medicine, and Scantling, Psy.D., a his wife conducted a certified sex therapist study in which they in Farmington, CT. found that the stress The cruel irony? a couple feels during When youre stressed, an ordinary half-hour the blood that should argument elevated go to your erection is their stress hormones enough to slow healing from a small wound by 24 hours. If the couple is routinely hostile, that process can double. DE-STRESS: Move IDEALISM CAN BE on to someone PRODUCTIVE OR who makes you DESTRUCTIVE. BE happyor a REALISTIC ABOUT series of someones who make YOUR GOALS, AND VALUE RESULTS. you happy.
46 MENS FITNESS SEPTEMBER 2013

redirected to respond to the threat ofnot having an erection. DE-STRESS: Cut back the pornits desensitizing youand amp up the foreplay. One successful launch is all you need to get back on course. During orgasm, various feel good brain chemicals are released into the bloodstream, including oxytocin and serotonin, which lower stress by producing relaxation, says Scantling. The more sex you have, the more relaxed youll be, and the more relaxed you are, the more sex youll have.

Secret Stress No. 3 Your Inner Tyler Durden


Its a good thing society requires uslegally, if not ethicallynot to sucker punch everyone who gets on our nerves. But, hey, instincts are instincts. Dont ignore them. Just

as expressing anger physically can be damaging to you and to others, so can repressing it, says Master Mark Giambi, eighth dan, of Young Brothers Taekwondo. DE-STRESS: Fifteen minutes a day on a punching bag is worth hours of psychotherapy, says Giambi, some of whose students were sent to him by their psychologists. It can be a very healthy

way, both physically and mentally, to deal with stress.

Secret Stress No. 4 Your Stuff


Clutterin your bedroom or anywhere elsecan make it difficult to relax in your own environment. If you grew up with the reinforced belief that your room should be clean, something at the subconscious level activates a stress response if

you go against that belief, says Michael Olpin, Ph.D., director of the Stress Relief Center at Weber State University. DE-STRESS: Either clean up the place, or replace your original belief that it should be clean. We create many of our own mental stressors, Olpin says, but most of them we can overcome by changing our perceptions of them.
ANDREW SOUTHAM

F r o m t o p : Tr u n k A r c h i v e ; S a m K a p l a n ; St yling by Sarah Guido/Halley Resources

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Adidas design guru talks athletic fashion trends for 2014

FAST FORWARD
Q
What do Derrick Rose, Kobe Bryant, and David Beckham all have in common? Well, superior ball handling, for one. But theyre also part of a select group of A-list athletes whove been lucky enough to have a signature shoe designed by this man. The global head of performance design for Adidas, James Carnes is behind some of the most stylish and technically advanced athletic footwear and apparel of the past decade. And hes not done yet.

SPEAKING OF TECHNICAL DETAILS, THE PROPER PRONUNCIATION IS AHDI-DUSS, AFTER FOUNDER ADOLF ADI DASSLER.

HOW DO YOU BEGIN TO DESIGN A SHOE FOR AN ATHLETE LIKE DERRICK ROSE OR DAVID BECKHAM? We find
out what the athlete wants to express about himselflike, is he going through a comeback, or has he won so many awards, as Lionel Messi has, that he wants to be low-key, yet different from everyone else? That personal conversation is pretty amazing.

think people used to pigeonhole themselves, or try to have a certain style. Guys today have a clearer sense of how to style themselves, and its cool to do that. Its not considered something only women doits something everybody does.

Spring into action. Its the most high-tech propulsion system there is, Carnes says of the new Springblade.

WHERE DO YOU SEE ATHLETIC STYLE GOING IN 2014? Were seeing


sports products invading the fashion world more and more. The two arent separable, the way they used to be; you see guys wearing suits and sneakers, and if you do it right you can pull it off. I

think thatll continue to grow in 2014.

WHAT OTHER NEW TRENDS DO YOU SEE COMING?


More bright colors and then I think its going to shift. I think there are going to be more complementary muted colors that go with that, and the

WHERE DO YOUR IDEAS COME FROM? Theres


always something you can adapt from another point of view. Like, having a designer who works on running all the time sit down with a designer who works on basketballI love that idea.

coolest thing is going to be making the neon go with those other colors. Were going to see more of that military green color, a little bit of a deeper cargo, and khaki not the traditional khaki-chino color, I dont think, but something a little bit darker.

IS THERE A BRAND THAT SHOULD BE ON OUR RADAR?


Theres one called Outlier that I think is fantastic. They bring something useful in a way thats incredibly cool. Theyre all about providing the functionality you want in an urban setting, but without sacrificing any sense of style. The pieces are really timeless, but they still have an edge to them.

moment. Its actually a prototype pair we developed to see how simple we could make it and how much we could amplify the feeling of the boost. So its a concept we created, and Ive been wearing them around.

HOW DO YOU STAY MOTIVATED? I just


love what sports does for people. People will tell you they started running five years agotheyd never run before thatand their first shoes were Adidas Supernovas. Then they say they ran their first marathon this year. They somehow give you credit, like you actually did something to change their life. Thats the point where I pull out my sketchbook and start drawing.
JOSE MANDOJANA

HOW DO YOU FEEL ABOUT MENS FASHION RIGHT NOW? Whats cool
about today is that you can be looking at American Apparel one day and then Gucci the next, and its all relevant. I
48 MENS FITNESS

WHATS THE BEST-DESIGNED SHOE OF ALL TIME? The


Adidas Gazelle. I love that shoe.

WHAT SNEAKERS ARE YOU WEARING RIGHT NOW? The Boostits


my favorite at the

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GAME CHANGERS

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ASCENT TO POWER
Rise to any occasion like a gentleman with these bold fragrances
CLOCKWISE FROM TOP RIGHT:

COACH LEATHERWARE NO. 02 Coach At the heart of this sophisticated, woody fragrance is the familiar scent of baseball glove leather. $95, coach.com L.12.12 NOIR Lacoste A new twist on a classic aromatic, this intense fragrance evokes duskperfect for when the sun goes down and man goes out. $65, lacoste.com BLEU DE CHANEL Chanel The new 10-ounce bottle contains a bold and sexy scent that will linger well after the party ends. $215, chanel.com POLO RED Ralph Lauren Inspired by the Ralph Lauren Car collection, Polo Red is spicy, fresh, and ideal for living in the fast lane. $76, ralphlauren.com

LIQUID ASSETS ARE CRITICAL ALONG YOUR JOURNEY TO SUCCESS.

P r o p s t y l i n g b y P e t e r Tr a n /A r t D e p a r t m e n t

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CLOCKWISE FROM TOP RIGHT:

LUNA ROSSA Prada From the caf to the club, Luna Rossas signature bitter orange and lavender conjures an aura of success. $82, macys.com NIGHT Guess Top notes of hot pepper and grapefruit combine in this uniquely energetic fragrance for the leader of the pack. $65, macys.com UOMO Ermenegildo Zegna Subtle but undeniably masculine, this citrus bergamot and violet fusion is ideal for keeping your cool at the office. $120, zegna.com ACQUA ESSENZIALE Salvatore Ferragamo Summer-kissed sea notes surge beneath top notes of refreshing mint and lemon leaf to keep summer alive a little longer. $80, macys.com

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GAME CHANGERS

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THE RIGHT SCRUFF


Style your stubble after the men who did it best
Mankinds love affair with facial hair has been going on ever since some wise caveman took spear to face and shaved away his scruff, creating the worlds first Fu Manchu. Today, face fuzz (or lack thereof) is one of the defining characteristics of who you are as a guy. It also has a huge impact on how others see you. Big, bushy beard? Women think youre dad material, according to a new study in the journal Evolution & Human Behavior. Thick stubble? Youre more of a ladies man. Whatever your look of choice, here are eight guys who did it right. Flip the page to find out how you can, too.

FULL BEARD
Al Pacino nailed the full beard in Serpico, making the look seem effortless. Its not. (See: Joaquin Phoenix, circa 2010.)

MUSTACHE
In its day, the stache landed Paul Newman and Burt Reynolds leading rolesthough today it might land you a seat with Chris Hansen.

C l o c k w i s e f r o m l e f t : S i l v e r S c r e e n C o l l e c t i o n / G e t t y I m a g e s ; A F a r c h i v e /A l a m y ( 5 ) ; K o b a l C o l l e c t i o n ( 2 )

STUBBLE CLEAN-SHAVEN
Steve McQueen and Paul Newman proved that you can look like a lawyer and behave like an outlaw. Sure, Jack Nicholson may have just forgotten to shave, but Robert Redford rocked this look on the regular. And while many have tried, few men have looked as good doing it since.

SIDEBURNS
Clint Eastwood pulled off burns as Dirty Harry. Could you? That dependsdo you feel lucky?

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GAME CHANGERS

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LIKE IT NEVER HAPPENED.
Lose the hipster beard

THE BEST FRIEND A MAN CAN HAVE MIGHT JUST BE A HIGH-QUALITY TRIMMER.
Whether youre clipping your gorilla pelt into a more manageable hair sweater, crafting just the right thickness of stubble on your cheeks, or doing essential maintenance below the belt, every guy needs a trusty electric trimmer. And if youre going to invest in one, it might as well be adjustable, like this Wet/ Dry Beard and Hair Trimmer from Panasonic. Its fast, versatile, and allows you to create intermediate levels of scruffthe length most women find the sexiest, according to studies. Its the only machine Ive found thats close to a professional detailer, says Israel Leon, a master barber with The Art of Shaving. Weve tried it, and were believers.

Yes, we know your beard totally made that last Instagram shot. But trust usno amount of filtering can keep that look alive forever. Here, The Art of Shavings Israel Leon explains the right way to banish those bristles.

SHOWER FIRST
Youll get the closest cut if you shave in the shower with a fog-free mirror, says Leon. The steam and water open your pores and make the hairs in your beard nice and soft.

APPLY A DAMP TOWEL


If you cant shower, soak a washcloth in hot water and apply to your shave area for 30 seconds. This will warm up your facial hair so pre-shave oils work better when you rub them in.

TAME THE BEAST

When youre ready to shave, start with a trimmer and work your way down from a longer length to a shorter one. The leftover stubble is more manageable for your razor, says Leon.

USE A SHAVING BRUSH


Its less messy than using your hands, and youll use less shaving cream since you can use the brush to work up the lather.

PANASONIC WET/DRY BEARD AND HAIR TRIMMER Switch to this allin-one rechargeable gizmo and you can easily trim from head to toe, and everything in between. $65, panasonic.com

PAY ATTENTION TO THE DETAILS


Once youve crafted the ideal beard, scruff, or mustache, help maintain its shape by trimming the edges every few days. Retrim as needed, and sharpen the edges and places that are harder to reach with small scissors.

A F A r c h i v e /A l a m y

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SAM KAPLAN

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GAME CHANGERS

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FOR MORE GROOMING tips and picks, go to mensfitness .com/grooming

Shave Face

Add these ve essentials to your home-shaving arsenal


You may be satisfied scraping the follicles off your face with a cheap disposable razoruntil you find your scruffy mug on hipsterorhomeless.com. Suck it up and fill your dopp kit with some of these premium grooming must-haves instead.

1 AXE CHILLED HYDRATOR & POST SHAVE GEL A tiny dab is all you need to prep for shavingand recover afterward . $7, theaxeeffect.com

2 CLINIQUE M SHAVE ALOE GEL Apply a squirt before lathering up for a significantly closer cutwith a soothing aloe chaser. $16, clinique.com

3 GILLETTE FUSION PROGLIDE SILVERTOUCH This new blade is ideal for all skin typesthick, thin, or somewhere in between. $12, amazon.com

4 DOVE MEN+CARE SENSITIVE POST SHAVE BALM This powerful aftershave is fortified with B vitamins to keep cheeks smooth. $7, dovemencare.com

5 LAB SERIES SMOOTH SHAVE OIL Water-activated to promote smooth shaving, use on thick beards as a pre-shave primer. $20, labseries.com

Gutter Credit

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SAM KAPLAN

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GAME CHANGERS

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WATCH THE THRONE: THE CADILLAC ATS WAS CROWNED THE 2013 NORTH AMERICAN CAR OF THE YEAR.

Trying to decide between a Benz and a BMW? Try again. The original luxury vehicle is back, and with something to prove.

AMERICAN ROYALTY
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Over the past decade, Cadillac has been plotting a coup. Ever since the manufacturer debuted the second generation of its wildly successful Escalade in 2001, GMs upscale marque has been looking for a way to get drivers to say auf wiedersehen to the reigning monarchs of the luxury sedan kingdom. And they may have just found it. The Cadillac ATS has all the qualities of royalty, starting with its regal interior. On the tech front, noise-cancellation technology renders engine sound inaudible by neutralizing it with opposing frequencies. The cars CUE system is surprisingly intuitive, and innovative features like a motion sensor that allows the touch-screen display to hide buttons when your hand isnt nearby set a new standard for the category. To make a play for the crown, of course, you have to be ready to defend it. Under the hood, 321 steeds jump as soon as you toe the gas, and unleashing the full wrath of the 3.6-liter V6 engine will staple your back to the lush upholstery until you reluctantly come to a stop. Its one of those rides that dares you to go faster, and we guarantee youll rise to the occasion. The responsive steering and grippy handling will have you blasting around cornersand other driversat high speed, and as youre passing them, youll realize that this is a vehicle designed to overtake, in more ways than one.
60 MENS FITNESS SEPTEMBER 2013

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GAME CHANGERS

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10 MOST BIZARRE FITNESS COMPETITIONS


The road to victory is paved with cheese, toilet seats, andwell, tar By Ben Radding

1 TRACTOR AND FIELD


The Olympics jumped the shark when they started getting all regulated and safe. Thats why each year we jet off to Punjab, India, for the Rural Olympics. Formally known as the Kila Raipur Sports Festival, the competition includes carrying a bike in your teeth, balancing atop galloping horses, and, our favorite, being run over by a tractor.

3 WEE MEN
Ah, Australian Dwarf Tossing: the gentlemans sport. This ones pretty much what it says on the label. A dwarf wears a helmet, is strapped into a harness, and then waits patiently for whatever the Australian version of a drunken redneck is to throw him as far as he can. The outrageous practice is thankfully outlawed in some parts of the United States, and in Canada the sports growth was stunted (no pun intended) by the apparently necessary Dwarf Tossing Ban Act of 2003.

4 IRON, MAN
In the spirit of combining sports with inherently nonsporty activities (see: tea break in cricket), the Extreme Ironing World Championships is one of Englands less-publicized attempts to merge one thing men love with one thing we hate. According to the official website, Extreme ironing is an adrenaline sport that combines the thrill of an extreme outdoor activity with the satisfaction of a well-pressed shirt. Skydiving and scuba are two ways these men blow off steam.

5 BLAZING BARRELS
For the past 400 years, the English town of Ottery St. Mary has spent the months leading up to Guy Fawkes Night each year picking out the perfect barrels for the men in town to soak in tar, light on fire, and carry around. Everyone wins unless, of course, you drop the barrel. Then everyone loses.

7 CARRY ON, DEAR


With major competitions established all over the world, wife carryingin which competitors run an outdoor obstacle course over rocks and water with their spouse hanging on for dear life celebrates the birth of the backseat athlete. Dropping wives doesnt seem to be a problem; then again, this isnt the motherin-law carry.

9 LEFT ROOK
With large followings in Berlin and London, chess boxing is just as it sounds: Play chess for four minutes, box for three, and repeat for 11 rounds. Cant win on the board? Pummel your opponent in the ring until he cant remember how a knight moves.

10 HURLIN HUBCAPS
The Mudpit Belly Flop, Bobbin for Pig Feet, and Redneck Horseshoeswith toilet seatsare but a few of the events at the annual Summer Redneck Games. Held in East Dublin, GA, and more fun than indoor plumbing, according to the website, all of Dixie comes out to soak in the butt cracks, Budweiser, and banjo lines.

6 PUMP THE BRAKES


You dont have to run a marathon in Manolos to tone your calves, but its good to know the option is there if you need it. With huge events springing up all over the country, like the Amazing High Heel Race in San Diego, high-heel racing is the vogue way to shred your lower legs.

2 THE BIG CHEESE


At the Coopers Hill Cheese-Rolling and Wake, held near Gloucester, England, a wheel of cheese is rolled down a giant hill as competitors race after it. First one across the line wins the cheese. Were not sure why theres cheese involved at all.

8 EXTREME STEAM
If you cant take the heat, get out of the saunaunless youre a champion! Hailing fromwhere else? Finland, the World Sauna Championships ended in 2010 when one finalist was hospitalized and another suffered a serious case of death.

WHO HASNT WANTED TO PUNCH SOMEONE IN THE FACE WHILE PLAYING CHESS? OR IRON A SHIRT WHILE FREEFALLING FROM 10,000 FEET?

F r o m l e f t : W h i t e h o t p i x / z u m a p r e s s . c o m ( 2 ) ; E u r o p e a n P r e s s p h o t o A g e n c y/ W o l f g a n g K u m m ; G e t t y I m a g e s ( 2 )

Sharks or a lack of breathable air are not excuses for a wrinkly shirt.

Honestly, it doesnt matter. Im gonna kick your ass either way.

Honey? Did you drop something? The town gathers to chase cheese down a hill. As is tradition.

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2013 Callard & Bowser Inc.

Curious? Facebook.com/altoids

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by ADAM BORNSTEIN and JOHN ROMANIELLO
Play it cool. You dont have to spend a lot to score an impressive first date.

Highlighting your appearance


Everything you choose to put on reflects the image you want to portray, and can influence the direction your conversation goes. If you show up in a suit and tie, youre inevitably going to open up questions about your job. If youd rather talk about a recent trip you took, you might want to wear something more casual. Your clothes selection is an opportunity to show the real you, and, if possible, strike a difference between what she might've expected and what shell get. Heres what we mean. Lets say your date knows youre an accountant. Her expectation might be a predictable combination of slacks and a button-down. Theres nothing wrong with this, but if you show up in jeans and a leather jacket, shell be more intrigued. You havent misled her; youre just showing a different side of yourselfthe relaxed, unpretentious, comfortable sideand shes going to appreciate that. Its no different than if you work construction but pick her up wearing a blazer and a tie. Women like dichotomy because it shows depth of character, and it makes you more mysterious. Shell be wondering how else you might surprise her. More important than what you wear, however, is that your clothes fit well. If you have a good body, wear something that shows you work out, but nothing so tight you look like a stripper. If youre a little softer and still working on shedding a few pounds, wear a button-down or maybe a blazer. Here are two cant-miss outfit combinations. Dark jeans, a solid-color V-neck tee (black, white, gray, or blue), and a blazer. Don't match the blazer to the shirt. If youre wearing a gray shirt, then go with a black or blue sports jacket. Match with oxfords (the safest choice), non-lace boots, or dressy sneakersnot gym sneakers. Dont underestimate what your shoes say about you. A 2012 study in the Journal of Research in Personality found that subjects shown
O P T I O N 1:
FRANCOIS HALARD
G i r l : Tr u n k A r c h i v e ; P o r t r a i t : J i m m y F o n t a i n e

UNLOCK A FIRST DATE


How to not blow it, and maybe even score

S
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HE LIKES YOU. OR AT LEAST SHE THINKS SHE COULD. Otherwise she wouldnt have agreed to the date. So dont be self-conscious about your face or bodyshe already said yes, and while she'll judge you by how you present yourself, rest assured that youve got the raw material shes looking for physically. Plus, youre probably too hard on yourself in that department as it is. According to research published in the journal Personal Relationships, we underestimate our attractiveness as perceived by others. Our memories, insecurities, and past relationships cloud our perception of ourselves. But more important, we dont realize the role that personality plays in the perception of how good we look. Listen, youve got her believing youre not a total chump, that you're worthy to spend an evening with. Your mission, then, is simply to not screw it up. And the way to do that (er, not do that) is to show the best sides of yourself without trying too hard. As two guys who never used to get past their first dates (and are now both happily married), we can tell you how to showcase without showboating and make a first date lead to a second and, hopefully, many more.
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photos of peoples shoes accurately judged the wearers age, gender, and income based solely on the pictures. So think classy.
OPTION 2:

Well-fitting slacks, a button down and tie, and a leather jacket. Have one or two accessories that make what you wear pop and that can act as a conversation piece. This might be colorful socks or a pocket square (if you opt to wear a blazer). Dont wear outrageous clothing that guarantees youll stand out. This is what pickup artists call peacocking, and while its important to their game, you dont need to arrest her attention when youre already out on a date with her.

MUCH LIKE A JOB INTERVIEW, YOU DONT WANT TO GO IN AND REPEAT WHATS APPARENT ON YOUR RSUM. YOU WANT TO SHOW PEOPLE WHAT THEY CANT SEE ON THE SURFACE.
at the menu and ask her what shes in the mood for and what looks good to her. Then, when the waiter comes for the order, ask for her decision, and relay that to him. If youre worried, look at her after you order and say, Sound good? If she looks outraged, just roll with it and make it a joke. Say, Next time, you get to order for me. Or, turn to the waiter and say, You know what? Take her order and Ill have the same. I can tell she found a hidden gem. Both responses give you an out.

dont want to go in and repeat whats apparent on your rsum. You want to show people what they cant see on the surface.

Finessing the close


If you want a second date, dont kiss on the first date. If you feel like shes expecting it near the end of the evening, tell her straight out that you dont do that. We know it sounds crazy and very unmanly, but hang backwith one exception. Unless youre 100% certain that youre going to have sex in the near future, hold off. When you dont kiss, it builds mystery, and its a throwback to a different time. Women want men who open doors, respect them, and think they have to earn the right to intimacy with a lady. By not kissing her but explaining why, you achieve two important goals, apart from showing respect. One is that you take pressure off her. Do you know what happens when a date ends without a kiss when one is expected? Your date returns home and wonders why you didnt kiss her. Even if she didnt want it, the perceived rejection creates stress and can make her feel worse about herself and hurt your chances of seeing her again. By letting her know beforehand that you dont kiss on the first date, that worry is removed for her. Second, and just as important, it gives you the power. If you dont want to kiss her, or do but cant think of a segue in which to do it, you dont have to stress about it, either. And if you do want a kiss, you create anticipation that will make it even better when you finally do make your move.

WA R N I N G :

Choosing the venue


Just as with clothing, where you take a girl says a lot about who you arebut dont rack your brains planning an evening. It doesnt matter if you go for a walk in a park, take part in some activity, hit a bar, or grab some dinner. But lets discuss price. If you take a woman someplace really expensive on a first date, shell either see it as a desperate move to impress her or expect the same treatment over the long term. However, spending a lot of money also gives her the impression that you can take care of her, which is a good thing, if thats what youre aiming to do. You see, men are simple: We tend to rate attractiveness more heavily when we first meet someone. But womens responses vary, according to researchers at Ball State University. They need to see certain personality attributes before feeling full attraction. So safety and long-term security are two factors that play a strong role in building a relationship, say the scientists. But if youre just testing the waters with this girl, setting the bar so high is neither wise nor necessary. In general, never go cheap, but dont pick a place thats beyond your means. While being economical may be best for you, being original is best for her. Every first date has been done. So its not what you do but where you do it or how you execute it that makes it effective. If you decide to go to a bar, dont pick a place everyone knows about. Find a cool spot thats off the beaten path. Going to a dive bar where youre friendly with the staff is a better move than waiting on a long line outside the place with the velvet rope. Plus, going somewhere youre known makes you look like a savvy insider and proves that you actually put some thought into the date. That means more to her than you know. Bonus tip: If you go to dinner and want to be bold and make a somewhat riskyyet calculatedgamble, order for your date. Look
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Building intrigue
One of the reasons weve had success on first dates (i.e., been able to parlay them into long-term, happy relationships) is that were always prepared to talk. First-date conversations are all about getting to know the other person. You need a plan of attack that allows you to get information and give your own without being boring. It should go without saying that you shouldn't lie when you talk about yourself. Theres no need to fabricate, stretch the truth, or tell lies of omissionwhere you dont actually lie, but purposely leave out important details that mislead the poor girl. That said, youre entitled to give answers that portray you in the best way possible. To do this, you need to provide information and answers that will strategically allow you to determine the follow-up questions. Think of 10 common dating questions. This can be anything from where you grew up to your job, favorite hobbies, or family. Now pick the most interesting details from those topics and know the answers to her questions before she asks. For instance, when we were dating and women asked us what we did, wed say Im a writer. This was purposely vague, and writing isnt all we do. Were also entrepreneurs, trainers, and marketers. But its writer, we found, that opened up the best line of questioning. The natural followup question, of course, was What do you write? From there, we knew that we could discuss our books, articles in Mens Fitness, or whatever other cool stuff we'd published that the girl might've heard of or seen. If we told people that were in the fitness industry, that would play into preconceived notions they have about us based on appearance. Much like a job interview, you

Getting the second date


Send a pithy text five minutes after leaving her. Or end the night with a joke that opens the door for another encounter. Saying something like, I have a busy day tomorrowI have to wash my hair and get a pedicure, and Maurice hates it when I cancel my appointment. But I have nothing on Saturday, so hows Friday night to do this again? Humor always makes the delivery easier, as long as its imperative. There must be no, Do you kinda, sorta, want to meet again if youre not busy? Confident people are busy but make time for people theyre interested in. Act like shes already going on a second date with you. Be assertive and show that you know what you want. And if she has any level of interest, decisiveness on your part will make the difference. Adam Bornstein and John Romaniello are the authors of Man 2.0: Engineering the Alpha , available now from HarperCollins.

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It!

UN-MOBILE HOMES
Maybe a headhunter is looking at your LinkedIn profile at this very moment, about to help you land the dream job that will take your career to the next level. But if the gig they offer is in San Francisco and youre saddled with a condo in Atlanta thats worth substantially less than you paid for it, youve got an expensive decision ahead of you. In fact, economists say that the lack of housing mobility is part of the reason unemployment has been so stubbornly high. Some guys find they literally cannot afford to take a job in a new location, because if they sold their house theyd owe the bank money. Its something we haven't seen much of since the Great Depression, Russell Price, senior economist at Ameriprise Financial Services, told Reuters. In 2011, only 11.6% of the population made a significant movea record low, according to the Census Bureau. Last year that number ticked up slightly. When you buy a place, youre paying for the right to sink nails in the walls and replace those hideous purple tiles in the bathroomin short, to set down roots. But that cuts both ways. When you invest in a community, you may close the door, ever so slightly, on opportunities awaiting you in the rest of the world. Imagine if Mark Zuckerberg had been tied to a loft in Beantown and couldnt just up and ditch it for Silicon Valley. Facebook might still be a novelty thing Harvard kids use to get dates, and the rest of us would be stuck with Google+. I know a woman who left a good job and a rental apartment to move to New York so she could be near her boyfriend. When she got here, she met me, dumped the boyfriend, and now shes my wife. Child No. 3 is on the way. Serendipity can be a good thing. Give it room to run.
D AV I D D RU M M O N D

BUY OR RENT?
For a young guy on the rise, owning a home isnt always the best way to build wealth

I
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KNOW A COMPUTER GUY WHO'S AS GOOD WITH A LATHE AS he is with code. Over a five-year period he spent most of his weekends converting a crumbling colonial into a thing of beauty. He got rid of everything that wasnt nailed down, then he ripped out everything that waswalls, stairs, toilets. With the help of his equally handy dad, who lived down the block, he turned it into the kind of house that cries out for a black lab on the porch, kids in the yard, and a smiling, beautiful wife leaning against the door frame as you bound up the steps. Just one problem: When he met the woman who'd become that smiling, beautiful wife, she agreed to say I do on one condition: that they wouldnt live in the same town as his parents. And besides, that house hed labored over was a long commute to her job. Soon, real estate agents were walking prospects across the floorboards he'd laid. After five years of investing in his dream house, he sold the place at a loss. Sometimes, location, location, location doesnt work in your favor. Thats a good lesson for any young guy thinking about jumping into the real estate market. Yes, now is a good time to buy a house or apartmenton paper. But life happens in 3-D, not on a yellow pad.
MENS FITNESS SEPTEMBER 2013

Por trait: Jimmy Fontaine

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Your American dream. Get comfortableyou'll need to stay put for at least five years to make your money back.

Just don't go too crazy. Following impulses is great, except when it comes to mortgages. You should never think about investing in a home unless you expect to stay put for at least five years. Any less than that and the costs associated with buying a placeclosing costs, interest, that new couchwill outweigh any potential savings. Not to mention prices could pull back again, especially if mortgage rates rise.

CALCULATING RISK
But theres another side to the real estate decision: the math side. Unlike my renovating friend, the numbers are now in your favor. Thanks to the bursting of the bubble and the Federal Reserves push to lower interest rates, you can purchase a depressed asset with other peoples money at less than 4.5%. Thats a pretty sweet deal. The crash, in fact, turned the rent-or-buy equation upside down. In many cities, its now cheaper to buy than to rent. In Chicago, for example, Deutsche Bank analysts

Jesus Jauregui/Getty Images

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determined that, back in 2006, renting was about 40% cheaper than owning. Then, when the buying stopped and more people started renting, landlords naturally jacked up prices, even as the cost of purchasing apartments fell. By 2012, it was nearly 50% more expensive to rent than buy. You can check the rent:buy ratio on the website trulia.com. With mortgages at 4.5%, the research firm estimates that its 43% cheaper to buy than rent in Miami, 17% cheaper in New York, and 9% cheaper in San Francisco. The basic formula is this: Divide the cost of a property by the annual (12 months) rent. If the number is more than 15, renting is the better deal. Less than 15, call a realtor. Once again, however, its important to impose a little reality on that theory. Calculators like Trulias assume youd rent the same-size place youd buy. In fact, the odds are youd rent a smaller place. Buying is a long-term decision, so naturally you spend a little extra so that youve got room to grow. Nothing inherently wrong with that choice, but it means a little more of your

A HOUSE IS A FORCED SAVINGS ACCOUNT. AS USC PROFESSOR RICHARD GREEN PUTS IT, YOU GET TO LIVE IN YOUR PIGGY BANK.
savings goes toward shelter, leaving you that much less cash.

HOME BANKING
My dad always told me that buying is a better deal than renting because real estate is an investment. Renting, he says, is throwing money out the window. Hes right, but for the wrong reason. In case the epic housing crash we just lived through didnt make it clear, real estate is never going to be a surefire moneymaker. Yale economist Robert J. Shiller has estimated that during the 100 years leading up to 1990before the boomhome prices in the U.S. rose only 0.2% a year, on average, after inflation. By contrast, the stock market has consistently returned 57% after inflation,

depending on whose investment numbers you ultimately use. Its always dangerous to extrapolate from past performance to predict the future, but this one isnt a fair fight. If you were to rent (a smaller place) for the rest of your life, and plowed every cent you saved into a low-cost index fund that tracks the total stock market, statistics show youd always end up richer than if you invested in a house. But do you have the discipline to do that? Most people dont. Instead, spending increases right along with discretionary income, so you buy nicer clothes and better cars, you join a fancier gym and eat at finer restaurants. After 30 or 40 years you have the same amount of savings, but instead of owning your home outright, youre still paying rent. In the end, its not about economics, but discipline. The single-best reason to buy a house is that its a forced savings account. As USC Professor Richard Green puts it, You get to live in your piggy bank. The American dream is alive and well. Just dont rush it.

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BY STEVE PERRINE

PHOTOGRAPHS BY RICHARD PHIBBS

the best man


The only way to take the title is to knock off the top dog. In the world of tennis, theres no question who that is: Novak Djokovic is the man to beat.

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Grooming by Marilyn Rieul

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NOVAK DJOKOVIC WAS A TALENTED, BUT INCONSISTENT, TENNIS WANNABE.


Though he made it into the top 10 in ATP rankings, he was more famous for his collapses in big tournaments than he was for actually winning any. Plagued by what other players saw as a lack of fitness, and worse, a lack of toughness, Djokovic repeatedly withdrew from matches when the going got tough. Then, in 2011, everything changed. The Serbian tennis player put together what some sportswriters have called the greatest single season in the history of tennis, winning three grand slams and, at one point, 43 consecutive matches against the best players in the game. In July of that year, he won Wimbledon and became the No. 1-ranked player in the worlda status hes held ever since. Here, in an exclusive adaptation from his forthcoming book, Serve to Win, Djokovic explains how changing his diet took him from second tier to No. 1, and lays out a simple nutrition plan for Mens Fitness readers to follow.
T H I S I S A T E S T T H AT W I L L help us see if your body is sensitive to certain foods, Dr. Cetojevic told me. We were not in a hospital or lab or doctors office. He was not drawing blood. There were no scanning devices or big, scary pieces of medical equipment. It was July 2010, at a tournament in Croatia, and Igor Cetojevic, M.D., a holistic practitioner from my native Serbia, was explaining to me that he thought he knew why Id fallen apart so many times in the past, and how I could change my diet, my body, and my life for the better. Then he had me do something very strange. He had me place my left hand on my belly, and put my right arm straight out to the side. I want you to resist the pressure, he said as he pushed down on my right arm. After a moment, he stopped. This is what your body should feel like, he said. Then, he gave me a slice of bread. Should I eat it? No, he said, and laughed. Hold it against your stomach, and put your right arm out again. Once more, he pushed down on my arm, explaining to me that this crude test would tell me whether or not I was sensitive to gluten, the protein in wheat, barley, rye, and other common bread grains. This seemed like madness. And yet, there was a noticeable difference. With the bread against my stomach, my arm struggled to resist Dr. Cetojevics downward pressure. I was noticeably weaker. This is a sign that your body is rejecting the wheat in the bread, he said. I had never heard the term gluten intolerant, but I had just taken the first steps in learning how big a role food had played in my life, how much my wheat-based diet had been holding me backand how much was in my power to change. (By the way: This test, I later learned, is called kinesiological arm testing. I have found that this makes for an excellent party trick; get someone in the room to assume the same stanceright arm out, left hand on bellyand test their strength. Then have them hold a cell phone against their stomach, and test again. The radiation from the cell phone causes the body to react negatively, and weakens the arms resistance, just as

OFOR YEARS,

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a food youre intolerant to will. It is an eyeopening revelationand will make you think twice about carrying your cell phone in your pants pocket going forward.) Dr. Cetojevic then explained to me that there were other, more scientific and more accurate ways of testing my sensitivities to certain foods. The best and most accurate is the ELISA test, which stands for enzymelinked immunosorbent assay. Its a common blood test thats used for everything from drug testing to diagnosing malaria and HIV to testing for food allergies. The ELISA test can teach us very specific things about our bodies sensitivities to food. The most common sensitivities are to gluten, dairy, eggs, pork, soy, and nuts. Some of us have unusual sensitivities, or unexpected combinations of them; for example, my trainer, Miljan Amanovic, tested sensitive to pineapple and egg white. But once you know what youre sensitive to, you can make dramatic changes almost effortlessly. (By eliminating just these two foods, Miljan lost 10 pounds in only a few weeks.) When my blood test returned, the results were shocking: I was strongly intolerant to wheat and dairy, and had a mild sensitivity to tomatoes as well. If you want your body to respond the way youd like it to, you will need to stop eating bread, Cetojevic said. Stop eating cheese. Cut down on tomatoes. But Doctor, I replied. My parents own a pizza parlor!
O O O

As the days rolled along, I began to feel different. I felt lighter, more energetic.

I H AV E L E A R N E D A G R E AT D E A L about nutrition and the human body over the last three years, but my quest for information has been going on much longer than that. All of my life, I have been seeking knowledge, not just about tennis, but about the workings of the body and the mind. Perhaps, in part, thats because knowledge was for so long withheld from me. I was born on May 22, 1987, in a country that no longer exists: the communist country of Yugoslavia. When you have lived under communism for generations, as my family has, you learn to accept that there is only one way of doing things. The government and the society in which you live tell you that there is one way to dress, one way to exercise, one way to think. And, of course, one way to eat. Growing up in Serbiathe name my country returned to after the breakup of Yugoslavia we ate in a very traditional way. Serbian foods are heavy foods: a lot of dairy, a lot of meat,
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S t y l i n g b y P e t e r Tr a n /A r t D e p a r t m e n t

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Build

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All of todays fitness crazes have something to offer. But none of them gets it done alone. This is our guide to whats out there in Fitnessland, and how you can use it to create your own ultimate, all-inclusive workout program.

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ZUMBA

B Y J AY W A I N W R I G H T PHOTOGRAPHS BY JORG BADURA

CIRCUIT TRAINING

STRONGMAN

TA B ATA

P90X

Your Own
CROSSFIT S O U LCYC L E YOG A HIIT MUD RUNS

Trend
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ruce Lee never took a spin class.


But he probably wouldnt have scoffed at the idea, either. As the creator of Jeet Kune Do, his own martial art, Lee distilled what hed learned from studying various other forms of combat into a simplified system that allowed him to fight instinctively. His philosophy: Adapt what is useful, reject what is useless, and add what is specifically your own. So youre not a fan of kung fu movies. You just want a workout or class to go to in order to kick your sorry ass into shape. But which one? The answer Bruce would give is, all of themand none. Just pull the aspects you like from each of the different fitness trends, forget about the parts you dont like, and make them all fit together into a program you can live with. We asked Jim Smith, C.S.C.S., a strength coach, author, and founder of dieselsc.com, to be our modern-day Bruce Lee. Together, we looked at 10 of the biggest fitness movements competing for your attention (and your money) and boiled them all down to their pros and cons so you can decide for yourself what to do. Then turn to page 140 for a sample workout program that employs all of them.

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WorldMags.net You can circuit train to boost fatburning after a strength exercise.
TREND

CIRCUIT TRAINING
Back-to-back exercises burn fat and save time

OCircuit training is a series of weighted, body-weight, or aerobic exercises grouped together with little or no rest in between. Though an age-old concept in fitness, its never been hotter than it is now. Go to any gym and youll see trainers taking clients through circuits; exercise classes are also based around them. When it comes to resistance training for fat loss, circuits are tough to beat, says Dan Trink, director of training operations at Peak Performance, one of New York Citys most high-end gyms. Circuit-training programs use a wide variety of exercises, ensuring that you work all movement patterns. And the short rest intervals are a great way of driving up metabolic demand. The research seems to support circuit training, too, at least from an efficiency standpoint. A study in the Journal of Strength and Conditioning Research compared performing exercises in circuit fashion (resting 35 seconds between sets) with a more passive approach (three minutes rest between sets). The circuit workouts took less time but still offered similar improvements in strength and power.
T H E P R O S : Quicker workouts,

TREND

Strongman
Lifting odd objects builds real-world strength and endurance

OWhy would you want to work out like those behemoths you see on the Worlds Strongest Man on ESPN? Strongman training is the most functional type of training there is, says Hans Pirman, owner of Global Strongman Gym in New York City. Youre using your whole body as one unit, to be as efficient as possiblethe endurance and strength you gain are tremendous. Strongman is the sport of lifting, pulling, and carrying oversize objectsfrom stones and logs to cars and planes. You can practice it for fitness in a dedicated strongman gym like Pirmans or modify it for a more conventional health club. You can pick up a pair of heavy dumbbells and walk across the gym and backfast, Pirman says. Called the farmers walk, this exercise builds grip and core strength while sending your heart rate soaring.

T H E P R O S : Strongman builds muscle as well as conditioning. It closes up your weak points, too, says Pirman. If youve been bench pressing then switch to pressing a log overhead, the strength you gain will make the bench press feel easy when you go back to it. T H E C O N S : Unsurprisingly, strongman exercises pose a risk for injury and may not be appropriate for people who are already banged up. At the same time, remember that the total-body strength youll build can also help prevent injuries down the line.

You dont have to join a strongman club, says Smith. Incorporating more full-body exercises and moves like the farmers walk into your existing routine will build functional strength.
T H E TA K E A W AY:

TREND

TREND

P90X
Bring gym workouts into your living room

HIIT
Go hard, then easy to burn fat

O If you own a TV, youve seen the infomercials for the P90X DVD series. Designed by Hollywood trainer Tony Horton, P90X (which stands for Power 90 Extreme) promises to get you ripped in 90 days, working out at home with a blend of weight training, martial arts, and calisthenics.
THE PROS:

a metabolic boost, and improved endurance are all great benefits. Circuits can also use a variety of exercises and implements, so theyre easy to progress, Smith says.
THE CONS:

You really need to focus on form as fatigue sets in, says Smith. So choosing easier, less-complicated exercises generally makes for better circuits. Trink adds that circuits, while time-saving, arent ideal for strength gains. If youre looking to increase your deadlift, circuit training is not the answer, he says. Maximum strength is gained with longer rest periods and lots of practice, and therefore doesnt pair well with the pace of a circuit.

P90X HAS GENERATED MORE THAN A HALFBILLION DOLLARS IN SALES SINCE 2003.

The variety of exercises over the course of P90Xs 12 individual workouts is enough to beat boredom and keep your body guessing, as advertised.

THE CONS:

The exercise volume is too high for most, and there are too many sessions per week, says Smith. Though the legion of successful after photos P90X can point to is undeniable, Smith suspects those people are the exceptions and not the rule.

T H E T A K E A W A Y : If you cant afford a gym membership, you wont be alone. P90X has generated more than a half-billion dollars in sales since its launch in 2003.

OHigh-intensity interval training (HIIT) alternates bursts of near allout effort with slower-paced recovery periods. It can be performed on almost any piece of cardio equipment (exercise bike, elliptical, treadmill, etc.) as well as on a track, in the pool, or with a jump rope. HIIT became a popular method of cardio among mainstream gym goers little more than a decade ago, as its often marketed as a way to burn fat and build endurance in short, timeefficient training sessions. A study published in Metabolism Clinical and Experimental showed that just two weeks of HIIT-type training delivered measurable improvements in a number of metabolic and vascular risk factors in overweight and obese sedentary men.
THE PROS:

TREND

THE PROS:

MUD RUNS
Fitness can be an adventure

The team atmosphere is undeniable and the cardio training extreme. I also like that the training requires multi-skill proficiency and real-world movements, says Smith.

If you dont want to make it the core of your workout, you can always use circuit training as accessory work after youve finished with the main strength exercise of your session. For instance, start off with bench presses and then set up a circuit of upper back, chest, and triceps exercises done for higher reps to exhaust the muscles that support a strong bench. A circuit can also be used as a finisher at the end of a workout to maximize the fat-burning effect of your routine.
T H E TA K E A W AY: 88 MENS FITNESS

OMud runs are outdoor races, often military themed, through mud and other rough terrain that tends to feature obstacles as well. Theyre popping up in most major cities, and participants number in the hundreds. The length of the run and the obstacles within it can vary greatly, so do your research before signing up for one (the 1012-mile Tough Mudder and 126-mile Spartan Races are two popular incarnations). Most save the worst for last: a belly-crawl through a pit of sludge to cross the finish line.

THE CONS:

Apart from the risk of permanently ruining your sneakers, mud runs are often performed by weekend warriors who jump right into training without adequately preparing, says Smith. So the potential for injury is high. Youll need to work up to them with several weeks of running and calisthenics beforehand.

Being able to use a variety of equipment helps prevent boredom and can ward off overuse injuries that are common among people who only jog on the treadmill, cycle, and so on. The workouts are typically fast and intense enough to cause a fat-burning spike in the metabolism.

THE CONS:

T H E T A K E A W A Y : Exercise doesnt have to be limited to the gym. You can get in killer shape outdoors, acting like a kid againbut be honest with yourself about your condition.

Any high-intensity exercise can negatively impact the joints, says Smith. Those with orthopedic concerns should be careful, especially if sprinting is the chosen exercise.

T H E T A K E A W A Y : HIIT can be used as a quick finisher on strengthtraining days or as a stand-alone workout to burn fat on other days.

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TREND TREND THE PROS:

TABATA
Incinerate fat in four minutes at

YOGA
Mind, body, and spirit train together

OJapanese researcher Izumi Tabata examined two groups of speed skatersone using moderate-intensity intervals to improve conditioning and the other using high-intensity intervals. He found that not only did the latter improve in both aerobic and anaerobic fitness to a greater degree, they were able to do it in workouts lasting a mere four minutes. The Tabata protocol, as its become known, has you perform any cardiovascular exercise as hard as possible for 20 seconds, rest 10 seconds, then repeat for eight total rounds (four minutes). A kind of HIIT, Tabata accelerates the metabolic rate, so its also become known for its potential to burn fat as well as improve conditioning.
T H E P R O S : Tabata intervals are fast and simple to do, and can be performed with one or more exercises. THE CONS:

O Remember when yoga was just a fad? If you havent participated in some form of the ancient Indian spiritual practice yet, youre an outlier. Classes focus on adopting various postures, such as warrior and pigeon, to improve flexibility and strength while relieving stress. Yoga comes in many styles, including hatha (the most prolific form of yoga), vinyasa (flow yoga, where poses run together fluidly, almost like a dance), and bikram (hot yoga, where students practice in a room heated to 105 and higher with a humidity of 40%).

Yoga focuses on breathing, posture, and spirituality, paying attention to how peace of mind can impact exercise and feelings of well-being. Yoga is bestknown for its irrefutable effects on flexibility, and everyone can benefit from more of that, says Smith.

TREND

ZUMBA
Burning calories can feel like a night in a club

THE CONS:

All movement requires mobility and stability, and yoga can promote end-range flexibility without developing the needed stability, says Smith. So theres a risk of yoga making your muscles more flexible without the necessary control.

OA mixture of choreography and world rhythms, including meringue, salsa, and reggaeton, Zumba offers total-body group training workouts that strive to feel more like danceoffs than exercise. There are eight different types of Zumba classes practiced in more than 150 countries.
THE PROS:

Learning to control your breath and strengthen your posture will also pay dividends in managing anxiety and improving your health in myriad other ways.
T H E TA K E A W AY:

Some folks just wont exercise if they cant see it as being immediately fun, says Smith. Zumba cleverly accomplishes that with its Latin dance styles. Choreography also helps improve fluidity of movement, and the high-energy atmosphere of Zumba classes is certainly impressive. Plus, Zumba classes are packed with women in sports bras shaking their asses. If you dont wind up landing a date in one, at least youll enjoy the view.

THE CONS:

If your workout lasts only four minutes, youd better make every second count.

I dont like that its not progressive, says Smith. Regardless of how the dance moves may change from class to class, the stress on your muscles doesnt.

T H E TA K E A W AY:

I wouldnt plan an exercise program around Tabata training, says Smith, but I would keep the protocol in mind for times when the clock is your enemy.

Zumba can be a fun way to get cardio, meet women, and sharpen your dance skills. But you still need strength training to add muscle and raise your metabolism.
T H E TA K E A W AY:

TREND

THE PROS:

CrossFit
Multiple training styles come together for well-rounded gains

In any given workout, youll be exposed to several great exercises that will probably be new to you. CrossFit can raise your game in every aspect of fitness.

TREND

10

SOULCYCLE
Cycling and lifting combine for total tness

Only a decade ago, CrossFit was another exercise fad. Today, its practiced in more than 6,000 CrossFit-certified gymsor, as the members call them, boxes. Mixing various training methods such as Olympic weightlifting, plyometrics, gymnastics, sprints, and aerobics, CrossFit WODs (for Workout of the Day) are done in a group and aim to forge elite fitness while providing fast-paced, fun, and challenging workouts. The secret sauce, says Jim McDade, owner of CrossFit 212 in New York City, lies in a set of exercises that force a very high hormonal response in the bodynatural human growth hormone, or HGH. Unlike the synthetic HGH that bodybuilders and certain baseball players have been caught usingwhich can have serious side effectsnatural HGH is a very healthy and powerful fat burner. With CrossFit, the average guy will become a 10to 15-year-younger version of himself, says McDade. Rather than looking big, puffy, and chesty, hell come away athletic and ripped, and hell have a base in a variety of training styles hed otherwise never learn. And the science is on CrossFits side. A recent study conducted at Ohio State University shows that CrossFit-based programs can slash body fat and improve maximal aerobic fitness in just 10 weeks.

THE CONS:

CrossFit workouts often call for high reps, particularly on Olympic weightlifting moves that are very technical. The more reps you perform, the more likely your form is to break down, resulting in injury, says Smith. Experienced lifters can avoid this, but the average guy is less likely to stay safe. CrossFit workouts also tend to be random over the course of a week, so you might train the same muscles intensely in sessions that are too close together to allow full recovery. Be sure to find a CrossFit facility with a qualified coach, and modify workouts as needed.

T H E T A K E A W A Y : A sound exercise program should incorporate a variety of movements to create balanced gains, says Smith. CrossFit will teach body control and improve relative strength. Just be careful to make the workouts your own and stay healthy. You cant do everything at once.

SPINNING CAN PROMOTE POOR POSTURE, ESPECIALLY FOR THOSE WHO ALREADY SIT ALL DAY.

OWhat do you get when you cross indoor cycling with a dance club? You get SoulCycle, a cardio party on a bike thats taking the group fitness scene by storm. According to co-founder Julie Rice, SoulCycle turns cycling into a full-body workout, thanks to the addition of light-dumbbell and band exercises for the upper body that are performed to techno-pop music while you pedal away on the bike. Riders end up with strong, tight abs, says Rice, while burning 500700 calories per workout.
THE PROS:

Training with others provides a good support network and sense of community.

THE CONS:

Spinning can promote poor posture, especially for those who already sit all day or have weak upper backs and tight hips.

SoulCycle is fun, and even if the group dynamic isnt for you, cycling or spinning can still work as part of a warmup.
T H E TA K E A W AY:

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Natural Selection
Baked Chicken with Quinoa and Asparagus
(SERVES 1)

Build muscle and burn fat the way nature intendedwith the highestquality animal and vegetable protein sources on the planet
BY MICHAEL ROUSSELL, PH.D. PHOTOGRAPHS BY CHARLES MASTERS

5 spears asparagus 4 oz boneless, skinless chicken breast 2 tsp extra-virgin olive oil 1 tsp chili powder 1 tsp cumin 1 tsp pepper tsp salt 1 cup reduced-sodium chicken broth cup quinoa

1) Pre-heat oven to 400. 2) Put asparagus in a bowl. Add chicken breast, then coat both with olive oil and seasoning. 3) Place chicken and asparagus on baking sheet and put in oven. Asparagus will take 1015 minutes to become tender; chicken will take 2225 minutes to cook through. 4) Meanwhile, combine chicken broth and quinoa in small sauce pan. Bring to a boil, reduce heat, cover, and simmer for 20 minutes.

NUTRITION
(PER SERVING)

Calories: 542 Protein: 38g Carbs: 58g Fat: 17g Fiber: 8g

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Higher Powers

The 12 most-effective muscle builders on the planet

1 WHEY. Whey protein is one of the


two proteins found in dairy products, the other being casein. Whey makes up 20% of the protein found in milk, but its the superior protein for muscle building because its absorbed quickly and causes a large and fast spike in blood amino-acid levels, which is exactly what you want when your body is looking to repair and build muscle fibers after exercise. Whey protein is rich in both glutaminethe most abundant amino acid in muscleand branched-chain amino acids, which can fuel working muscles during exercise. One of the best dietary sources of whey protein: ricotta cheese.

Rocky chugged raw eggs to get fit. Arnold ate pounds and pounds of beef and chicken to build his iconic physique. And the kitchens of modern bodybuilders look like meth labs, with stacks of protein powder kegs on every surface. But you dont need to resort to raw-egg smoothies, or eat your way through a small farm, or get all your protein needs from a plastic jug. There are dozens of delicious dietary sources of this essential musclebuilding, fat-burning macronutrient. And researchers are now looking at how eating more protein can actually help your body lose unwanted fat by blocking food-craving signals from going off in your brain. To help you unleash the metabolic magic of protein, weve rounded up the best dietary sources, along with a few delicious, nutrition-packed recipes to get you on your way to a better body today.

Prime Time
The three most crucial times to eat your protein Before a Meal
The metabolic effects of protein can be immediate, especially when it comes to weight loss. One study published in Nutrition & Metabolism found that having 10 grams of whey protein twice daily before a meal boosted weight loss by 42% after 12 weeks. Consuming protein before a meal jump-starts the satiety sequence and may also cause an early release in hormones that support more efficient metabolism.

After Exercise
Pumping protein into your system right after you hit the gym is crucial for halting excessive muscle damage, jump-starting the recovery process, and flipping the metabolic musclebuilding switch. Moreover, in 2006 an Australian study published in the European Journal of Applied Physiology found that consuming carbohydrates along with your post-workout protein enhances muscle building and recovery.

Midafternoon Snack
Having a protein-rich midafternoon snack can help stabilize your blood sugar levels, boost muscle building, and also dampen your brains drive to make you snack on refined carbs and sugar-laden snacks later in the day. Protein intake initiates the production of hormones that interact with different areas of the brain to curb hunger and cravings by increasing satiety and preventing your need to reward yourself with bad food.

CASEIN. Casein makes up 80% of the protein found in milk. Its found in higher concentrations in cottage cheese and Greek yogurt. Caseins unique effects arise from how its absorbed and digested. Unlike whey, casein is absorbed slowly, increasing but not spiking blood amino-acid levels. Caseins anti-catabolic properties result from these sustained increases in blood amino-acid levels, which is ideal for optimizing the balance between muscle breakdown and muscle building. Research shows that casein eaten late at night can improve muscle building and recovery from exercise while you sleep.

3 PEA. This popular plant-based


protein is easily digested and contains high levels of essential muscle-building compounds such as glutamine and branched-chain amino acids. One cup of peas contains nine grams of protein. Unlike many other plant protein sources, pea protein doesnt contain anti-nutrient compounds that can inhibit the uptake of vitamins and minerals during digestion. Pea protein is also available in supplement form, and, while a common complaint of plant-based protein powders is related to their grassy and earthy taste and texture, pea protein powder is mild in both taste and texture.

Down the tubes


Esophagus Food is chewed and swallowed. The esophagus contracts to move food down toward the stomach.

Fo o d s t y lin g by Rosc o e B e t sill; Pro p s t y l i n g by T h o m D ri ve r/ Ha l l ey Re s o u r c e s

How your body turns food into muscle


Small Intestine Additional enzymes break down semi-digested food into even smaller chains of amino acids. The inner lining of the intestine absorbs the chains and converts them into single amino acids.

Muscles Amino acids are distributed among the muscles, repairing and building damaged and new tissue.

4 CHICKEN. Chicken is the go-to


muscle-building protein. Its a lean source of all necessary amino acids and can be prepared in myriad ways. A six-ounce chicken breast yields 54 grams of protein and four grams of leucine, the amount needed to max out protein synthesis in a given meal. Chicken breasts and thighs have similar protein contents but different flavor profiles due to differences in their fat contents. Opt for boneless, skinless chicken breasts or thighs to minimize the time needed to cook and prepare this essential protein source.

Food containing protein


Stomach Pepsin, an enzyme, breaks down protein into chains of amino acids. Blood Once absorbed through the wall of the small intestine, amino acids enter the bloodstream.

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BISON. Bison is a beef alternative thats catching on more and more. Bison is markedly leaner than beef with a 3.5-ounce serving containing only 23 grams of fat compared with 89 grams in a comparable cut of beef. This also translates into bison containing 33% fewer calories than beef, making it a perfect protein source when youre in the latter stages of getting lean and calories are at a premium. A study published this year found more favorable changes in cardiovascular disease risk factors when study participants ate 12 ounces of bison per day versus 12 ounces of beef.

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Stack up your muscle gains steaks and roasts, beef protein isolate is now available to people who want to reap the benefits of beef protein in protein-powder form.

Building Blocks

6 SOY. Soy protein is one of the


few plant-based proteins that contains all the essential amino acids. Some research studies have found soy protein to be equally as effective in building muscle as whey protein. However, soy protein contains around 15% less leucine, the primary driver of protein synthesis, than whey protein. Common sources of soy protein include tofu, edamame beans, and soy-protein supplements. Soy isoflavones, a class of plant-based compounds that can mimic estrogen, are removed from soy protein isolate supplements during the purification process. This makes them the soy protein source of choice for people looking to limit exposure to these phytoestrogens.

QUINOA. Quinoa is an ancient grain famous for its protein content. Unlike most grains, quinoa contains all nine essential amino acidsthe amino acids that your body cant make; theyre also key for muscle building. Quinoa contains three more grams of protein per cup than brown rice, and brown rice doesnt contain all the essential amino acids. That said, quinoa still contains only eight grams of protein per cup, so it shouldnt be considered a meals primary protein source.

9 SALMON. Salmon contains


slightly less protein per serving than chicken, turkey, or beef, but it makes up for this slight lack of protein by packing in the health-optimizing long-chain omega-3 fats EPA and DHA. Buying wild or farmed salmon doesnt change the protein content but it does influence the fat content: Farm-raised salmon contains more pro-inflammatory omega-6s and fewer anti-inflammatory omega-3s than wild salmon. The protein and fat combination found in salmon makes it ideal for pairing with fibrous vegetables such as broccoli or asparagus for a simple, high-protein, carb-controlled meal.

t its most basic level, protein is made up of a string of biochemical units called amino acids. The presence and abundance of different amino acids vary from food to food, which is why living on raw eggs and whey powder will hamper, not enhance, your muscle-building ability. Incorporating a variety of protein sources into your diet ensures that you get all the different amino acids you need. And thats a good thing, because for the best results you should be eating lots of proteinall the time. A common myth about protein is that your body can handle only so much in any given day. Wrong. In fact, more than doubling the recommended dietary allowance of protein so that you take in approximately one gram of protein per pound of body weight will improve not just your body composition and shrink your waistline but, according to a study published in the Journal of the American Medical Association, it can also reduce your risk of cardiovascular disease. Research shows that in order to optimize protein synthesis, or muscle building, you need to spread your daily protein consumption over 34 meals, not 12 big protein-rich meals or 67 small meals throughout the day.

find. Eggs are a cost-effective, versatile, and convenient source of protein. In addition to its protein content, eggs also contain vitamin D and cholesterol, which can help support muscle building. Traditionally people have discarded egg yolks out of fear that the cholesterol-laden yellows will increase your blood cholesterol levels, however we now know that the amount of cholesterol you eat has very little impact on your blood cholesterol levels.

11 BROWN RICE. Cooked brown


rice contains five grams of protein per cup, and compared with other similar plant protein sources, brown rice is the second highest in BCAAs after quinoa. Brown rice is missing the essential amino acid lysine. However, this is easily made up in other places in the diet and isnt a limiting factor in the gym. Brown rice protein powder is another popular plant-based protein supplement. A soon-to-be-published study from the University of Tampa found that a rice protein supplement yielded similar muscle-building benefits to whey when taken after weight training.

BEEF. Beef is an excellent source of total protein and key amino acids such as leucine. Beefs protein content is also complemented by other muscle-building nutrients such as creatine and zinc. Grass-fed beef is generally leaner, but that withstanding theres no difference in terms of protein quality. Grass-fed beef is also touted for having more omega-3 fats when compared with conventional beef. In addition to beef

10 EGG. Egg protein has long


been considered the gold standard of protein in research studies due to its high bioavailability. When eating eggs, its important to eat both the white and the yolk as almost half of the protein is found in the yolk. One whole egg contains 1.3 grams of BCAAs and 0.5 grams of leucine. Eggs also contain the highest level of leucine per gram of protein compared with any other whole food protein source youll

TURKEY. Turkeythe white meat, that isis the leanest animal protein source youll find. (Dark meat from turkey is fattier, but not by much, with a 3.5-ounce serving containing only 1.5 grams of fat more than white meat.) Turkey can be used interchangeably with chicken in many dishes when you need a change of pace. While turkey is known for making you sleepy due to its supposedly high levels of the amino acid tryptophan, turkey actually doesnt contain that much more tryptophan than chicken. Lowsodium, extra-lean turkey deli meat is an ideal choice if youre often on the move and require a high-quality, ready-to-eat protein source.

12

Grab your protein by the nuts

Getting enough protein when youre on a tight schedule can be difficult as most on-the-go situations arent appropriate for pulling out a plate of grilled chicken. In these instances, nuts are a convenient and portable source of protein that you can rely on. One serving of nuts can range from 150200 calories, but there are some subtle differences that make certain nuts better choices than others. Pistachios are your best bet to snack on; they have more protein than most other nuts, and at 49 nuts per ounce you get to eat upward of eight times more nuts than if you opted for Brazil nuts. Per ounce, pistachios are also one of the lowest-calorie nuts. See how the different kinds compare:

Almonds
Nuts: 23 Calories: 163 Protein: 6g Carbs: 6g Fat: 14g Fiber: 4g

Cashews
Nuts: 18 Calories: 157 Protein: 5g Carbs: 9g Fat: 12g Fiber: 1g

Walnuts
Nuts: 7 Calories: 185 Protein: 4g Carbs: 4g Fat: 18g Fiber: 2g

Pistachios
Nuts: 49 Calories: 159 Protein: 6g Carbs: 8g Fat: 13g Fiber: 3g

Macadamia Nuts
Nuts: 12 Calories: 204 Protein: 2g Carbs: 4g Fat: 21g Fiber: 2g

Brazil Nuts
Nuts: 6 Calories: 186 Protein: 4g Carbs: 3g Fat: 19g Fiber: 2g

*ALL INFO PER ONE-OUNCE SERVING (ONE HANDFUL)

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KEVIN SPROULS

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Spaghetti Squash with Hearty Bison Sauce
(SERVES 2)

4 1

spaghetti squash oz lean ground bison medium onion, diced tsp extra-virgin olive oil tsp black pepper tsp salt cup tomato pasta sauce

1) Halve squash and use a spoon to remove seeds and loose strands. Place both halves facedown in microwave and cook for 8 minutes. Flip, cover with a damp paper towel, and cook for 7 minutes. 2) Meanwhile, cook bison in a nonstick skillet with onions, olive oil, and seasoning. Cook for 5 minutes each side. Once done, add tomato sauce and simmer until the squash is done. 3) Run a fork lengthwise down the squash to get strands of spaghetti. Plate squash and cover with meat sauce. Top with parmesan if desired.

NUTRITION
(PER SERVING)

Calories: 424 Protein: 30g Carbs: 45g Fat: 16g Fiber: 10g

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MENS FITNESS
Your questions, answered

ASK

YOUR CANINE CAN KEEP YOU FROM DOGGIN IT DURING YOUR RUNS.

I like to go running with my dog, and I work up more of a sweat when hes with me. Is he tricking me into working harder?
AUSTIN M., WOODSIDE, NY

More than likely your dog is a great workout partner. Researchers from Michigan State University found that among dog owners who took their pets for regular walks, 60% met federal criteria for regular moderate or vigorous exercise. (For some perspective, consider that 80% of adult Americans dont get the 150 minutes of moderate-intensity activity per week that the government recommends.) The same competitive push you get from working out with a buddy can apply to your pup as well.
Send your questions to ask@menstness.com

Brian Steege

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Ask Mens Fitness

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Ever since Jay-Z and Beyonc visited Cuba, my girlfriend has been wanting to take a trip. Is visiting Cuba legal for Americans?
BERNARD A., BILOXI, MS

You dont have to be rich, famous, or have connections in the White House to visit Cuba. But you do need to book your trip with a tour operator whos been granted a people-to-people license by the U.S. Treasurys Office of Foreign Assets Control. And you cant just sit on the beachthere has to be an educational or cultural motive.

PICK OUT A CLASSIC BOOT THAT NEVER GOES OUT OF SEASON OR STYLE.

Is Google Glass the next iPhone?


TERRY E., NEW YORK, NY
St yling by Sarah Guido/Halley Resources; Clock wise from top: Sam Kaplan; St yling by Sarah Guido/Halley Resources; James Michelfelder and Therese Sommerseth;

Dont expect those funny-looking shades to become a mainstream product just yet. Google Glass is more of a vision of whats to come, says strategic innovation consultant Scott Steinberg. Augmented reality is pretty cool technology, but I dont think the average person wants to walk down the street looking like something out of The Matrix.

I have a job interview in a week. How can I clean up my social media?


KEVIN G., SAN JOSE, CA

information, Steinberg says. There are also services that offer to clean up your online reputation for you.

Delete anything from your accounts that could be considered embarrassing (like, say, a picture of you doing a keg stand, or angry status updates). Create a website that holds your portfolio and professional

Should I upgrade my Spotify account?


WALTER V., MADISON, WI

includes unlimited streaming and no ads, and also allows mobile playback. You get total control of your music, Steinberg says, and it wont be interrupted with advertisements and promos.

How should I use simple and complex carbs in my diet?


PAUL B., ATLANTA, GA

Simple carbs provide immediate energy and are therefore great before workouts. Complex carbs take

longer to absorb, help you avoid cravings, and support fat burning. They also maintain your bodys glycogen stores, which act as fuel for muscles during exercise, says Frank Bottone Jr., Ph.D.

St yling by Micah Johnson/See Management; Grooming by Jessi But ter field/E xclusive Ar tists using Sephora PRO Collection; Jimmy Fontaine

Are you upgrading to Unlimited or Premium? Unlimited is unlimited streaming with no advertisements. The Premium package

LENNY THE BARBER


OUR TRUSTED BROOKLYN BARBER LENNY RANALDO CUTS TO THE CHASE

Hoodie: 55DSL T-Shirt: AMERICAN EAGLE Shorts: SUNSPEL Sneakers: NEW BALANCE Want it? See page 158.

I JUST BOUGHT TWO SUITS FOR MY NEW JOB. THEY WERE EXPENSIVE, BUT IM SURE THEYLL BE WORTH IT OVER THE LONG RUN. HOW CAN I MAKE SURE THEY GO THE DISTANCE?
CHRIS C., MIAMI, FL

Wonderful. I see guys walking to the train every morning, and I cant imagine who would hire them. Theyre dressed like theyre about to do one of those mud runs that are all the rage these days. I dont understand it, but Im glad youre starting to dress like a gentleman. First, always hang your suit on a wooden hanger to help the shoulders maintain their shape, and dont wedge it in between other clothes youll want to keep it in a breathable protec-

tive bag. As for cleaning the thing, have the dry cleaners do it, but no more than once a season. Otherwise, ask them to just steam and press it. When youre wearing it, try not to load up the jacket pockets with your keys, wallet, and iPad or whatever. That stuff weighs the suit down and can actually warp the t. And, please, unbutton your suit jacket before you sit down, and pull your pants up at the thigh a little bit so you dont stretch the fabric.
Lenny Ranaldo has been helping men clean up their lives from his Williamsburg, Brooklyn, barbershop since 1943. Send your questions to asklenny @mensfitness.com.

Ive seen guys doing seated dips at the gym, but Im not sure about the correct form. How do I know Im doing them right?
LUKE F., PORTLAND, OR

Start with your hands on the edge of the bench next to your hips, feet on the floor or ground, and knees extended with hips barely in front of the bench. Lower your body toward the floor until your elbows are bent 90 degrees, says Jon Hinds, owner of Monkey Bar Gym in Madison, WI. Extend until arms are straight. Keep your forearms vertical and your shoulders wide. If dips cause you shoulder pain, you can still work your triceps with diamond pushups.

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Ask Mens Fitness


What are a few ways I can spend a little less?
SPENCER J., PRINCETON, NJ

The first step: Dont make cutting corners a punishment or a burden, says career counselor Roy Cohen, author of The Wall Street Professionals Survival Guide . Figure out how much you can and should save. That will serve as a yardstick for the kinds of steps you need to take to get ahead. Mostly, its the little things that add up. Biking to work or carpooling with colleagues can save you a lotas can finally kicking cigarettes.

They pair with most dishes and are elegant enough for those who drink lighter reds and whites.

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breath. But dont neglect the basics: Brush twice and floss once every day, says Nancy Newhouse, D.D.S. If debris or a feeling of ickiness continues, get in touch with your dental professional, as it could be a warning sign of gum disease.

Whats a tongue scraper, and how do I know if I need one?


KEVIN A., KANSAS CITY, MO

A tongue scraper looks like a toothbrush, but instead of the head having bristles, its rubber and scrapes the surface of the tongue to remove any debris that could cause bad

I wash my dishes with a sponge. How often should I replace it?


TRENT W., LOS ANGELES, CA

Im invited to the in-laws for dinner. What kind of wine should I bring?
RON E., TALLAHASSEE, FL

Few things produce as much anxiety as visiting the in-laws. Stick to wines that are versatile, especially if you dont know a thing about wine or their palate preferences. I recommend a California or Oregon pinot noir, says Brian Smith, chief wine officer of Club W.

Good body. Pinot noir is a proven crowd-pleaser.

Good question, Trent. Most of us have more important things to worry about than replacing sponges, but its something we should all remember to do. It takes about a week before you get large numbers of bacteria growing on them, says Chuck Gerba, Ph.D., of the Department of Soil, Water and Environmental Science at the University of Arizona. Either place them in the washing machine or run them in a dishwasher once a week. Most household sponges should be replaced about every one to two months.

Hat: ZARA MAN Sunglasses: GUCCI Shirt: ANDREW MARC Pants: IZOD

My boss invited me for a round of golf, but I dont know the rst thing about the game. What do I do?
GEORGE S., DETROIT, MI

Q

Clo c k w ise from top lef t: Sam Kap lan; Jame s Mic h e lfe ld e r & T h e re se Somme r se th; S t ylin g by Ke lly Brow n / E xclu sive A r tis ts; Grooming by Jessi But ter field/E xclusive Ar tists using Sephora Pro Collection; Sam Kaplan; Cour tesy of Ian Smith

DR. SHRED
OUR WEIGHT-LOSS EXPERT IAN SMITH, M.D., HELPS YOU REACH YOUR GOALS

EVERYONE IS CRACKING DOWN ON SALT INTAKE, BUT IVE READ THAT ATHLETES DONT NEED TO WORRY ABOUT SALT. DO I NEED TO?
KAMAL A., FLUSHING, NY

HIGH-FAT HEALTH FOODS LIKE COCONUT BUTTER AND PEANUT BUTTER: WHATS THE BOTTOM LINE? SHOULD I EAT THEM OR NOT?
JOE R., LACONIA, NH

Golf is a great way to bond with the boss, so you need to accept the invitation. The most crucial aspect of the game is the swing. Watch the ball, wind up, and unwind the body in a smooth manner, Hinds says. Golf is mental, so play with control and dont try to crush the ball. If youre still unsure, take a private lesson before hitting the linksor at least hit the driving range with a buddy. And whatever you do, dont ever, ever scream out, Get in the hole!

Everyone needs to worry about salt intake. Because athletes tend to sweat a lot and lose salt, that doesnt give them the green light to consume more salt than everyone else. Keep that shaker in check. 2,300 milligrams per day remains the daily upper limit of what should be consumed, even for the big and burly among us. And beware of the salt in frozen foods and canned soups; its a perfect storm for high blood pressure.

You should eat them. Theyre tasty, high in potassium and ber, and the fats are mostly healthy. Some nut butters are even fortied with omega-3s. They can be high in calories, though, so keep an eye on portions. Eating them on healthier fare can counteract the calorie burden: Try them with celery or carrots, or on whole-wheat bread.
Ian Smith, M.D., is a sports medicine specialist and the author of Shred: The Revolutionary Diet. E-mail your questions to him at askian@mens tness.com.

Im planning on going camping soon. Its my rst time, so Im probably forgetting something. Any tips? JESSE K., OKLAHOMA CITY, OK

Its hard to make fire by rubbing two sticks together, so Step 1 is to bring a lighter. Also, pack binoculars. If youre lost, the first thing you should do is get to a high point, says Thomas Coyne, E.M.T., president of the Survival Training School of California. Binoculars can help you spot small water holes, cabins, and ranger stations nestled in the forest.

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THE BODY BOOK


Your better-body blueprint

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TAKE IT EASY!
Less work, more muscle, p. 130

DJOKOVICS EXCLUSIVE BOOK EXCERPT, P. 72.

U
Grooming by Marilyn Rieul

Clothing: RALPH LAUREN BLACK LABEL Watch: BREGUET Want it? See page 158.

RICHARD PHIBBS

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Your body needs sugar. In particular, it needs fructose, the sugar found in fruits, some vegetables, and especially honey.
Novak Djokovic

Djokovic believes that food is information, and treats each meal as a communication with his body. Heres what hes telling it morning, noon, and night.

Net profits!

Power Bowl Muesli


See page 116 for recipe

F o o d S t y l i n g b y R o s c o e B e t s i l l ; P r o p S t y l i n g b y T h o m D r i v e r / H a l l eg yuR tt ee sroc ur re cd eis t

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CHARLES MASTERS

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Lunch

Djokovic focuses on carbs and ma h bl b d nut

Mixed Greens Salad with Avocado


See page 116 for recipe

During the day, I want my body to be as energized as possible. When I eat carbs with very little protein, Im telling my body, I need energy.
Novak Djokovic

Gluten-free Pasta Primavera


gutter credit

See page 116 for recipe

112

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Dinner

Dinner is a protein rich low carb meal


Carrot Ginger Soup
See page 116 for recipe

At night, I dont need energy. So at dinner, I will tell my body, I need you to repair this mess I made. Please take this protein and do what needs to be done.
Novak Djokovic

Sea Bass with Mango and Papaya Salsa


See page 116 for recipe

gutter credit

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CHARLES MASTERS

Are Pros Cheating with Undetectable

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GF9
Summary of study procedures and ndings:
Everyones talking about human growth hormone (hGH). It seems theres been more news about hGH in the past six months than there has been in the past ten years. In fact, its been featured on CNN, The Today Show, Fox News, The Dr. Oz Show, and in Shape magazine and Muscle & Fitness. Part of it has to do with the increasing number of athletes injecting synthetic recombinant human growth hormone (rhGH) because they believe it helps increase lean muscle mass, repair muscle damage, and improve performance. But the true hGH frenzy really got underway in September of 2012 when it was revealed that a natural compound was actually capable of increasing mean, serum (blood) growth hormone levels by 682%. The research was presented at the prestigious Obesity Societys 30th Annual Scientic Meeting by some of the most renowned experts in the world, and it quickly became headline news because it means that nally, after 30 years of research, theres a way for people to increase their growth hormone levels without injections. The compound that was the subject of the research presentation is now being sold under the trade name Growth . Factor-9 by well-known sports supplement company Novex Biotech

HGH Boosters?
New Growth Hormone Pill Ignites Controversy in Professional Sports. Is It Time to Take a Stand?
Methods: This cross-over, placebo-controlled, double-blind study involved healthy subjects [males and females; mean age=3214 years; body mass index=26.45.0 ranging from 19.1 to 36.8kg/m2] (Study ID Number: PBRC10043). Each subject reported to the Inpatient Unit on two occasions one week apart. After an overnight fast, subjects had an IV line placed and baseline blood samples were drawn at -30, -15, and 0 minutes. Subjects were then asked to swallow the capsules of Growth Factor-9 supplement or an identical-looking placebo. Blood was drawn at 15, 30, 60, 90 and 120 minutes for assay. Results: After 120 minutes, mean GH levels had increased 682% from baseline (0.17 to 1.33ng/ml) and were signicantly higher than placebo (P=0.01). In addition, a signicantly higher mean AUC was observed after taking the supplement [20.4 (95% CI: 19.9-21.0ng/ml) vs. 19.7 (95% CI: 18.7-20.6ng/ml); P=0.04].

Whether or not you agree with Ms. Daines about the ethics, its clear that GF9 is being seen by many as a way to boost their hGH levels without the fear of being sanctioned for illegal rhGH use. In fact, a December 12, 2012 Congressional hearing regarding the NFL and hGH testing led to a discussion about this very thing. Dr. Larry Bowers, Chief Science Ofcer for the United States Anti-Doping Agency who testied at the hearing, explained that while The body produces many forms of growth hormone in the pituitary gland, synthetic rhGH injections involve only one form, called 22kD. hGH tests work by agging people who have abnormally high ratios of 22kD. Thats what makes Growth Factor-9 so different from banned synthetic rhGH injections. Rather than introducing a synthetic form of hGH into the body, Growth Factor-9 is a dietary supplement that raises human growth hormone levels by encouraging pituitary performance. This means there are no abnormally high levels of 22kD, because the increase in hGH comes from the bodys natural source the pituitary gland. No matter which side of the GF9/professional athletics controversy youre on, one thing is certain: Growth Factor-9 is selling like hot cakes. GNC, The Vitamin Shoppe, and Lucky Vitamin, GF9s exclusive distributors, are having trouble keeping the growth hormone booster in stock. Still, some skeptics are saying it sounds too good to be true. So, is there a catch? Actually, there are three. First, as with hGH injections, Growth Factor-9 is not a magic bullet but one part of a total program you still have to eat right and work out. Second, unlike injections of synthetic growth hormone, the Growth Factor-9 pill needs to be taken on an empty stomach. That means you either have to take it rst thing in the morning and then not eat anything for two hours, or take it at night, at least two hours after your last meal... before you go to bed.

And now Growth Factor-9, or GF9 as most people are calling it, is bringing new controversy into the world of competitive athletics. Because of the edge they give users, rhGH injections have been banned by virtually every professional sporting body in the word, and even some college sports programs have begun testing for it, like the University of Miami, which recently tested every single one of its baseball players for rhGH use. But because GF9 offers athletes a way to increase their hGH levels naturally, they can boost their levels without fear of that increase triggering a positive result on anti-doping tests. So the new controversy is over whether or not using a natural substance like Growth Factor-9 to raise hGH levels vs. synthetic rhGH injections is still cheating. To call Growth Factor-9 a cheat pill is ridiculous, argues Gina Daines, spokesperson for Novex Biotech. Think of it this way Before Gatorade became widely available, the electrolyte-rich drink was used to give Florida State athletes an advantage, especially on hot and humid days. Were they cheating? Or simply taking advantage of something the other team neglected to emphasize?

And last but not least, while Growth Factor-9 is far less expensive than prescription hGH injections, its still not cheap... Growth Factor-9 will cost you about $100 a month.
But is it worth it? Anything that may cut fat, build muscle, increase energy, and improve sex drive would seem to be a no-brainer. However, make no mistake about it, the established medical community (and, of course, they know everything) would say its benefits are largely anecdotal, with research thats preliminary. But theres no denying that something that has a chance of helping you get in the best shape of your life without getting caught is... at the very least... irresistible.

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It should be noted that Growth Factor-9 is the only 100% SeroVital -hgh sports supplement currently on the market. It is currently being sold exclusively at GNC, The Vitamin Shoppe, and Lucky Vitamin. If its sold out in stores, try buying it directly from Novex Biotech at www.NovexBiotech.com or 1-800-470-9694. Use promo code GFA22 at checkout and get free shipping.*

2013 All Rights Reserved. BR14482-5 All trademarks are the property of their respective owners. *Free standard shipping in the continental U.S. only.

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Lunch
GLUTEN-FREE PASTA PRIMAVERA
SERVES 4

Recipes
Breakfast
POWER BOWL MUESLI
SERVES 2

Dinner
MIXED GREENS SALAD WITH AVOCADO
SERVES 4

SEA BASS WITH MANGO AND PAPAYA SALSA


SERVES 6

DIRECTIONS

INGREDIENTS

1 cup gluten-free rolled oats cup dried cranberries cup golden raisins cup pepitas (pumpkin seeds) or sunflower seeds cup sliced almonds
DIRECTIONS

INGREDIENTS

SALAD

TO MARINATE THE FISH

1) Combine all ingredients in a medium bowl or, if traveling, a resealable plastic bag. 2) Serve with rice or almond milk; bananas, berries, or sliced apples; and your favorite natural sweetener, if desired.

2 tbsp extra-virgin olive oil 2 garlic cloves, finely minced 1 yellow summer squash, halved lengthwise and thinly sliced into half-moons 1 zucchini, halved lengthwise and thinly sliced into half-moons bunch ( pound) asparagus, trimmed and sliced on the bias 4 cups rice pasta cup thinly sliced sun-dried tomatoes, plus more for garnish, if desired tsp sea salt 2 tbsp grated vegan cheese, to top (optional) Chopped fresh herbs, such as parsley or basil (optional)
DIRECTIONS

4 cups wild arugula 2 cups mesclun mixed greens 1 cup cannellini beans, rinsed 1 medium cucumber, peeled, thinly sliced into half-moons 1 large, ripe avocado, halved and thinly sliced cup sunflower seeds
DRESSING

2 1 1 2

tbsp balsamic vinegar tbsp Dijon mustard tsp honey tbsp extra-virgin olive oil Sea salt, to taste 12 slices lox or smoked salmon (optional)
DIRECTIONS

cup fresh lime juice (from 23 limes) 4 tbsp plus 1 tsp extra-virgin olive oil 2 tbsp fresh oregano, finely chopped tsp ground cumin tsp chili powder (optional) tsp sea salt 1 pounds sea bass, red snapper, or rock fish fillets 2 limes, cut into wedges (optional)
FOR THE MANGO SALSA

1) Marinate the fish: Whisk the lime juice, 3 tbsp plus 2 tsp of the olive oil, the oregano, cumin, chili powder (if using), and salt together in a medium bowl. Add the fish fillets and turn to coat. Cover the bowl with plastic wrap and refrigerate for at least 1 hour or up to 3 hours. 2) Make the salsa: Toss the mango, papaya, and red onion in a bowl with the chili (if using), cilantro, roasted red peppers, and lime juice. Season with salt and refrigerate. 3) Heat a grill or a castiron grill pan to high heat. Carefully grease the grates or pan with the remaining 2 tsp of olive oil. Remove the fish from the marinade and place on the grill. Cook for 45 minutes, until firm and no longer opaque. Remove bones if needed. 4) Top the sea bass with the salsa and a fresh lime wedge.

CARROT GINGER SOUP


SERVES 6

INGREDIENTS

yellow onion, finely chopped 2 lbs organic carrots (1 bag) peeled, roughly chopped 4 garlic cloves, minced 1 bay leaf 2 tbsp fresh ginger, grated 7 to 8 cups vegetable stock tsp nutmeg tsp sea salt, to taste
DIRECTIONS

1) In a large saut pan over medium heat, combine the olive oil and garlic and cook until fragrant, about 5 minutes. 2) Add the sliced squash, zucchini, and asparagus and saut until tender, stirring occasionally, about 8 minutes. 3) Meanwhile, cook the pasta in a large pot according to package instructions. Strain the cooked pasta and return to the pot.

1) In a large salad bowl, combine the arugula, mixed greens, cannellini beans, and cucumber slices. 2) Toss the salad with half of the vinaigrette. If desired, top the salad with sunflower seeds, avocado slices, and lox.

large, semi-ripe mango, peeled, cored, and cut into -inch pieces large, ripe papaya, peeled and cut into -inch pieces red onion, finely diced to serrano chili, finely diced (optional) tbsp finely chopped fresh cilantro cup peeled and finely diced roasted red peppers (roast your own for better flavor) cup freshly squeezed lime juice Sea salt, to taste

1) In a large stockpot, over medium heat, saut the onions just until soft and fragrant, approximately 8 minutes. 2) Add the chopped carrots, minced garlic, bay leaf, fresh grated ginger and saut for another 20 minutes. 3) Add in the vegetable stock and turn the stove heat up to medium, (a mild simmer). Cook carrots and onion through until soft, approximately 20 more minutes. Remove and discard the bay leaf. 4) Carefully add the soup to a food processor. Using the pulse setting, blend until well combined and a pured soup forms. Season mixture with nutmeg and sea salt. Ladle into soup bowls and serve hot. If desired, add a bit of extra ginger, or orange zest to top off soup.

Every food you ingest changes your body in some way. It speaks to your body, influences it, directs it.
Novak Djokovic

4) When the vegetables are tender, add them to the pasta and toss well to combine. Stir in the sun-dried tomatoes and sea salt. If desired, top with vegan cheese to taste and serve with fresh herbs and additional sun-dried tomatoes.

Snack
BLUEBERRY ALMOND BUTTER SMOOTHIE
SERVES 4

INGREDIENTS 2 cups frozen blueberries 1 frozen banana 2 tbsp almond butter 1 cup fresh spinach 2 cups unsweetened almond milk

DIRECTIONS In a large blender, pure the blueberries, banana, almond butter, spinach, and almond milk until fully combined. Pour into four glasses and serve immediately.

* If necessary, stop the blender to scrape the sides with a spatula, then resume blending until smooth.
CHARLES MASTERS

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8-Pack Abs WorldMags.net


Q
You dont actually need abs that show. Most men in America will go through their entire lives without ever having seen their abs, except maybe briefly one summer when they were 12. In fact, even many professional athletes dont have abs their girlfriends can do laundry on. Few baseball pitchers, and no offensive linemen, see their abs when they suit up before a game. But if youre going to be fit, why not show it? For the average guy whos in shape, getting abs isnt that hard. Its like taking an A- and turning it into an A+. Challenging, but hardly impossible. Getting abs is a lot about diet, a little about exercise, and all about attitude. As a fitness model, trainer, and former natural bodybuilder, having defined abs has been part of my job description for the past decade, so Ive learned to eat, train, and program my mind accordingly to keep them sharp. Below are 10 tips Ive used that make the difference between regular and premium.

10 Steps to an

Pack
1 Set a deadline
Break your main goal (to get flat, ripped abs) into smaller goals, such as losing one pound per week or adding a round to the ab circuit described on page 124. Then set a deadline for each one. Losing a lot of weight to reveal your abs can seem like a big undertaking, but its much less daunting when you take the time to divide it into smaller, achievable checkpoints. Deadlines also make you accountable, giving you a schedule to keep and a bit of pressure to improve. Take it a step further and tell your friends. Making your deadlines public is a powerful motivator because it puts your reputation on the line, says Dan Ariely, a professor of psychology and behavioral economics at Duke University
SEPTEMBER 2013

Theres a difference between in shape and ripped. If youre just looking to get in shape, you can skip this story. But if you want true bodybuilder denitionread on. By Vince Del Monte
and author of The New York Times best seller, Predictably Irrational. In fact, the more attention you draw to what youre doing, the less likely youll be to renege on it. Announce your intentions on Facebook or e-mail your buddies. That makes it harder for you to back down, and youll find that you have a support group full of people who want you to succeed.

3 Keep the protein coming


You need more muscle to increase your metabolism and burn off the fat that covers your six-pack. On the nutrition front, this means eating protein regularly. Because the body has no way to store protein, it needs a regular supply to keep your muscles well

stocked. Eating small but frequent meals has always kept me more muscular. The protocol thats worked best for 90% of my clients is to have five whole-food meals and one protein shake per day. If your diet calls for 200 grams of protein in a day (a good goal for a 200-pound man), I advise consuming five to six meals with 3050 grams of protein in each.

4 Stop cutting calories


The very act of eating less causes a stress response in the body that jacks up cortisol, a hormone that stimulates hunger and signals fat storage. A 2010 study published in Psychosomatic Medicine found that women who cut calories to lose weight experienced an increase in cortisol, even over another group who simply tracked their calories but didnt reduce them. So how do you lose fat? Of course calories have to be reduced, but its how you perceive the cut that matters. Focus on eating better without restricting your overall consumption. Dont starve! Also, some foods require more effort to digest than others. It burns more calories to digest protein than it does carbs.

St yling by Micah Johnson/Se e Management; G rooming by Je ssi But ter field/ E xclusive Ar tists Using Sephora PRO C olle c tion

Prevent food allergies


You could have low levels of body fat and still sport a bloated stomach. Thats because inflammation in your digestive tract, as the result of a food allergy, is making it swell. Wheat gluten, soy, and dairy are common allergens, and even if you havent noticed a problem with them, minor amounts could still be doing you harm. Avoid these foods most of the time and see an allergist for a food sensitivity test to know for sure. At the very least, cut these foods out for a few weeks and see how you feel. Typically, if youre sensitive to a food, youll notice less gas, bloating, and fatigue after a few days of being free of it.

Vince Del Monte is a certified nutrition coach and the author of No-Nonsense Muscle Building. vincedelmonte fitness.com

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Hanging Leg Raise. Raise your legs explosively and lower them slowly.

Sweatpants: LACOSTE Shoes: ASICS Want it? See page 158.

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BODY BOOK

8-Pack Abs WorldMags.net


7 Measure portion sizes
Im not going to tell you to turn your kitchen into the set of Breaking Bad, but a little measuring will keep you honest. Measure your proteins in ounces and your carbs in cups (most of your fat should come as part of your protein foods; add any other fats sparingly). You can use the palm of your hand to approximate three ounces of meat and your fist for a cup of rice or potatoes. The length of your thumb works well for measuring fats; its about the size of two tablespoons of oil or peanut butter. This makes keeping a record of your food intake much easier, and eyeballed estimates will be close enough until you get very lean. At that point, you may want to invest in a food scale to make more precise measurements. The sharper your abs get, the more important the difference between one cup of rice and one half cup becomes.

5 Protect your home


When youre at work or someone elses house, its not always possible to eat right. But when youre in your own crib, theres no excuse for not having total control. You cant fight temptation 24/7, so remove all the processed junk food from your refrigerator and cabinets. Your kitchen should be stocked with a wide range of meats, vegetables, fruits, and starches (rice, potatoes, sweet potatoes, etc.). When you cheat, make sure its food you have to go out to get, such as ice cream, and finish it that day. Dont store any leftovers. I dont trust you, and you shouldnt either.

Hulk Up. You wont like yourself when youre hungry.

WHEN TIME IS TIGHT, GET YOUR GREENS FROM A GLASS.

8 Get more magnesium


Im going to go out on a limb (not really) and bet that your list of supplements doesnt include magnesium. But it really should. Its essential for good sleep and heart, muscle, and brain functionall of which impact your abs and yet research shows most of us arent getting enough of it. An analysis in the journal Nutrition Reviews revealed that 4860% of Americans dont meet the recommended daily value for magnesium, which even then is only considered the absolute minimum (a great physique likely requires more). Add a magnesium supplement or a multivitamin to your diet and see how your results improve.

Start the day green


An often-neglected aspect of abs is getting enough green vegetables. They have essential nutrients that your body wants to make sure it gets, and if you dont provide the necessary nutrition, youre going to find yourself rooting around in the cookie jar looking for it. To ensure youre fully loaded, make a fresh juice crammed with vitamins, minerals, and antioxidants with a minimum of calories. That means vegetable juice (not fruit juice, which is packed with lots of sugar and not enough of the fiber that whole fruit provides). Green juice is like a salad in a glass (only tastier, I promise). This recipe is one of my favorites. Juice the ingredients and pour over 1/3-cup of water and half a cup of ice. 1 cup cucumber cup celery cup spinach tsp fennel seeds green apple Parsley and ginger, to taste

F o o d S t y l i n g b y K a r e n E v a n s /A p o s t r o p h e

In addition to providing valuable nutrition you may be unable to get from whole foods during the day, a green juice can also act as a detoxifier.

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9 Eat protein for breakfast
A carb-laden breakfast with orange juice and toast spikes insulin, impairing your ability to burn fat for hours afterward. It also stimulates the release of serotonin, a hormone that makes you feel good but also sluggish. Thats why many physique athletes have switched over to eating breakfasts that are carb-free. Aside from the green juice, you should too. A study out of the University of Missouri last March found that a high-protein breakfast improves appetite control and reduces unhealthy snacking in the evening. I take it a step further and eat nuts along with a protein source like meat or eggs. Theres nothing magic about the meat-and-nut combination, but its a filling meal and wont cause a sharp rise in blood sugar, so your energy will be steady all day. When I competed in the 2011 WBFF World Championships as a fitness model and achieved my all-time leanest condition4% body fatheres how Id start my day: six ounces of ground beef and a handful of macadamia nuts on the side, or two extra-lean sausages and a few slices of coconut (green vegetables, of course, are fine at this time as well).

I ACHIEVED MY ALL-TIME LEANEST CONDITION 4% BODY FATEATING MEAT AND NUTS FOR BREAKFAST.

Do more crunches. Nuts help keep your blood sugarand energy levelsstable.

10 Do the tough ab exercises


Abs are postural muscles, designed to keep your spine safe when youre fatigued. That means that they dont grow as quickly and dramatically in response to exercise as many other muscles do, so short rest periods and a high volume of work are mandatory to make them grow. Try the circuit below in one of your weekly workouts. Perform each exercise for 60 seconds, completing as many reps as possible. Rest 15 seconds between exercises and then 60 seconds at the end.

A HANGING LEG RAISE SEE PAGE 121


Hang from a pullup bar and raise your legs to the bar, keeping them straight. Control the descent and try to slow it down more over time.

D DECLINE RUSSIAN TWIST


Sit on a decline bench and hold a weight at arms length. Twist to one side and then the other. Do two rounds of the circuit the first week and add one round every week thereafter until youre performing it five times in Week 4.

Shirt: BANANA REPUBLIC


F o o d S t y l i n g b y K a r e n E v a n s /A p o s t r o p h e ; S t y l i n g b y M i c a h J o h n s o n ; G r o o m i n g b y A d a m M a c l a y/A r t i s t s b y T i m o t h y P r i a n o

B SWISS BALL CRUNCH


Take five seconds to crunch your torso to your hips.

C AB WHEEL ROLLOUT

D
124

Decline Russian twist. Set the bench lower as you get stronger.

Swiss ball crunch. Set your feet closer to make it harder.

MENS FITNESS

SEPTEMBER 2013

TOP: SAM K APLAN; BOT TOM: JAMES MICHELFELDER & THERESE SOMMERSETH

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PUMPIN AINT EASY


But nothing worth having ever is.
And Ultimate Nutrition has the tools to make it (a little) easier. Follow our exclusive Twoa-Day Workout and Meal Plan and youll be turning heads in no time!
Please consult a physician before beginning this or any diet/exercise program, particularly if you have a pre-existing medical condition. The workouts and meal plans contained within are intended for adults ages 18 and over.

Copyright 2013 Ultimate Nutrition. All Rights Reserved.

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THE MEAL PLAN
TOTAL NUTRITIONAL INTAKE
CALORIES: 5,127 | FAT: 109 G | CARBS: 635 G | PROTEIN: 434 G

THE WORKOUTS
The AM and PM workouts are designed to help you achieve a high level of overall tness by bombarding all the major muscle groups with both compound and isolated strength movements. As your physique improves and adapts to the training, adjust the workouts accordingly to challenge yourself and keep your body guessing. This will lead to even greater improvement over the long haul.

Meal 1 (6:00 AM)


tFHHT CPJMFEPSQPBDIFE
t2 slices of wheat toast t4 ounces of oatmeal with non-fat milk t8 ounces of apple juice t1 capsule of Bulgarian Tribulus t3 tablets of Daily Complete multivitamin

WORKOUT

AM WORKOUT (7:00 AM) (see following page for details)


tUPTDPPQTPGHorse Power X mixed in 8 ounces of water (drink 15 minutes prior to working out)

AM

Cardio/Quads/Glutes/ Hammies/Calves
Sets Average Reps* Rest Period Between Sets (Seconds)
45 60 60 60 45

Meal 2 (8:30 AM or immediately following workout)


tTFSWJOHPGMuscle Juice Revolution 2600 mixed in 18 ounces of whole milk

Exercise
Jogging (warm-up) Jumping Rope Squats Dumbbell Lunges Single-Leg Hamstring Curls Standing Calf Raises

20 minutes 4 4 4 4 4 50 8 8 8 8

Meal 3 (Noon)
t1 serving of Prostar Whey Protein mixed in 12 ounces of non-fat milk t8 ounce portion of grilled tilapia t1 baked potato t1 cup of brown rice

WORKOUT

Meal 4 (2:30 PM)


t1 serving of Iso Mass Xtreme Gainer mixed in 16 ounces of non-fat milk

PM
Exercise

Chest/Back/Shoulders/ Triceps/Biceps/Abs
Sets
3 3 3 3 3 4 4 3

PM WORKOUT (5:00 PM)


t1 serving of Flavored BCAA 12,000 Powder mixed in 8 ounces of water (drink while working out)

Average Reps*
8 6 6 8 8 6 40 Hold plank 45 seconds per set

Rest Period Between Sets (Seconds)


60 45 45 60 45 45 30 30

Meal 5 (6:30 PM or immediately following workout)


t8 ounce portion of grilled chicken tSalad with 1 tablespoon of axseed oil as dressing t1 cup of raw broccoli t1 cup of seasoned green beans t16 ounces of water t3 tablets of Daily Complete multivitamin

Dumbbell Incline Bench Press Barbell Flat Bench Press Seated Cable Rows Seated Shoulder Press Dumbbell Kickbacks Standing Barbell Curls Crunches Plank

Meal 6 (9:30 PM)


t1 serving of Prostar Casein Protein mixed in 12 ounces of non-fat milk

*Sets can contain exactly 8 reps each or be staggered (1st set = 6 reps; 2nd set = 8 reps, 3rd set = 10 reps, etc.)
Copyright 2013 Ultimate Nutrition. All Rights Reserved.

SLEEP (no later than 10:00 PM)

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BODY BOOK

Strength workout WorldMags.net

One of the first things you learn when you start lifting weights is how important it is to use a full range of motion on exercises. Thats how you work the entire muscle and avoid developing imbalances that can reduce your flexibility and cause injuries later on. This remains sound advice, and if youre a relative beginner to resistance training, you should follow that rule. But if youve been lifting for a few years, it may be time to break it.

PARTIAL CREDIT
Next time you hit the gym, act like your rst girlfriend and dont go all the way. Instead, try using quarter reps to build strength and size. By Dan Trink, C.S.C.S.

DIRECTIONS
Perform each workout (Day I, II, and III) once per week, resting at least a day between each session. Exercises marked A and B are paired and alternated. So, youll do one set of A, rest, then one set of B, rest, and repeat until all sets are complete. Then go on to the next pair.

HOW IT WORKS Part of getting bigger means getting stronger, and after youve milked the quick gains every beginner enjoys, it gets harder to add weight to the bar. Performing only part of a repusually the top-quarter range of motionallows you to break this plateau. Its easier to handle heavier weight when youre doing only the first quarter of a rep, such as coming down just a few inches on the squat. Called a partial rep, this isnt necessarily cheating. When you use very heavy weights for a partial, you stimulate your central nervous system to recruit more muscle fibers. This then convinces your body that youre actually stronger, and youll find that you can handle heavier weights when you go back to using a full range of motion. The workouts that follow take advantage of this trick, alternating heavy partial-rep sets with heavy full-range ones for big gains in strength and the muscle growth that will inevitably follow.

Dan Trink is the director of training operations at Peak Performance in New York City. trinkfitness.com

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Day I
1A ONE-QUARTER SQUAT
Sets: 4 Reps: 24 Rest: 120 sec.

1B SQUAT

Sets: 4 Reps: 46 Rest: 120 sec.

Set up spotter bars in a squat rack so that you can lower yourself only one-quarter of the way down before touching the pins. Load the bar with 100130% of your max. Squat, lowering your body until the bar touches the pinsbut do not rest on them. Drive back up through your heels.

Set the spotter bars to the bottom position of your full squat. When you squat, take a deep breath and push your hips back as you descend. Push your knees outward at the same time. Use a load you could usually perform five reps with, but go for six if possible.

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JAMES MICHELFELDER & THERESE SOMMERSETH WorldMags.net

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THE SUPPS
#VMHBSJBO5SJCVMVT
(tone and denition) t)FSCBMUFTUPTUFSPOFCPPTUFSTUBOEBSEJ[FE
UP NH
TUFSPJEBMTBQPOJOT

Combined with the proper diet and a kick@ss workout regimen, these 8 supplements will give you the ammo to rebuild and reload!

%BJMZ$PNQMFUF'PSNVMB
(fat and carb metabolism)
tPSNPSFPGUIFEBJMZWBMVFGPS WJUBNJOTBOENJOFSBMT

)PSTF1PXFS9
(pre-workout turbo charger)
t'FBUVSFT503"#0-*$ DSFBUJOF BOE CFUBBMBOJOFGPSKBDLJOHVQTUSFOHUI BOEMFBONBTT

.VTDMF+VJDF3FWPMVUJPO
(high octane mass gainer)
t5JNFSFMFBTFDPNQMFYDBSCCMFOE LFZ QSPUFJOT

1SPTUBS8IFZ1SPUFJO
(fast-track protein delivery)
t2VJDLMZTIVUUMFTOVUSJFOUTUPGBUJHVFE NVTDMFTXJUIHPGQSPUFJOQFSTDPPQ

*TP.BTT9USFNF(BJOFS
(lean mass builder)
tUZQFTPGGBTUBDUJOHDSFBUJOF  NVTDMFQVNQJOH/0QSFDVSTPST  BOENBTTHFOFSBUJOHDBSCTPVSDFT

'MBWPSFE#$""1PXEFS 
(refuels fatigued muscles)
t0WFSHPGCSBODIFEDIBJOBNJOPBDJETQFS TFSWJOHJOHSFBUnBWPST

1SPTUBS$BTFJO1SPUFJO
(steady-release protein)
tHPGTMPXEJHFTUJOHQSPUFJOQFSTFSWJOHUP TUJNVMBUFNVTDMFHSPXUIXIJMFZPVTMFFQ
$PQZSJHIU6MUJNBUF/VUSJUJPO"MM3JHIUT3FTFSWFE 5IFTFTUBUFNFOUTIBWFOPUCFFOFWBMVBUFECZUIF'%" 5IJTQSPEVDUJTOPUJOUFOEFEUPEJBHOPTF USFBU DVSF PSQSFWFOUBOZEJTFBTF

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BODY BOOK

Strength workout WorldMags.net


2B HIP THRUSTER
Sets: 3 Reps: 8-10 Rest: 60 sec.

2A DUMBBELL WALKING LUNGE


Sets: 3 Reps: 810 (each leg) Rest: 60 sec.

Hold a dumbbell in each hand and step forward. Lower your body until your front thigh is parallel with the floor and your rear knee is about an inch off it. Step forward and repeat on the other leg. Each lunge step is one rep.

Sit on the floor with your feet flat and your upper back resting against a bench. Roll a barbell into your lap and grasp the bar just outside shoulder width. Drive your heels into the floor to raise your hips until your body forms a straight line.

Day II
1A ONEQUARTER BENCH PRESS
Sets: 4 Reps: 2-4 Rest: 120 sec.
A B

Set the spotter bars in a power rack so when you benchpress you can lower the bar only onequarter of the way. Load the bar with 100130% of your max. Lower the bar until it touches the pins and then press back up. Do not rest on the pins at the bottom.

1B BENCH PRESS
Sets: 4 Reps: 46 Rest: 120 sec.

Set the spotter bars to the bottom position of your full bench press and perform a set with full range of motion. Choose a load you could usually perform five reps with but go for six if possible.

132

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SEPTEMBER 2013

JAMES MICHELFELDER & THERESE SOMMERSETH WorldMags.net

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BODY BOOK

Strength workout WorldMags.net


2B FACE PULL
A

2A SEATED DUMBBELL PRESS


Sets: 3 Reps: 8-10 Rest: 60 sec.

Sets: 3 Reps: 8-10 Rest: 60 sec.

Hold a dumbbell in each hand and sit on an adjustable bench with the back support set between 80 and 90 degrees. Using a neutral grip (palms facing each other), press the dumbbells overhead. Keep your core tight.

Face an adjustable cable station with the cable height set just above eye level. Attach a rope handle and grasp it with palms facing each other. Pull the rope toward your noseyour hands should end up on either side of your ears, and your upper arms should be parallel with the floor in the end position.

Day III
1A RACK PULL
A

1B DEADLIFT
Sets: 4 Reps: 4-6 Rest: 120 sec.

Sets: 4 Reps: 2-4 Rest: 120 sec.

Set the spotter bars in a squat rack at just above knee height. Place a barbell on them and load the bar with 100130% of your max deadlift. Grasp the bar and pull it against your shins. Keeping your back flat, extend your hips to lockout and stand tall.

Set up a bar on the floor outside the squat rack. Use a load that you can usually perform five reps with but go for six if possible. Keeping your lower back flat, drive your heels into the floor and lift the bar until your hips are locked out and youre standing tall.

2A PULL THROUGH
B

Sets: 3 Reps: 8-10 Rest: 60 sec.

Set a pulley to the lowest setting at a cable station and attach a rope handle. Face away and grasp the rope. Straddle it between your legs. Step forward until theres tension on the cable and then drive your hips back, bending your knees only slightly, until you feel a stretch in your hamstrings. Extend your hips.
SEPTEMBER 2013 JAMES MICHELFELDER & WorldMags.net

2B ALTERNATING DUMBBELL REVERSE LUNGE


Sets: 3 Reps: 8-10 (each leg) Rest: 60 sec.

Hold a dumbbell in each hand and step backward into a lunge. Keep your torso upright.

134

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THERESE SOMMERSETH

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DJOKOVIC
(continued from page 77)

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If I were going to be the best, I would leave no possibility unexplored. And so when Dr. Cetojevic approached me with theories that to many of us might sound far-fetched, I was ready to listen. At that bizarre and shocking moment when my arm struggled under his pressure, I realized that the bread I was holding against my stomach was like kryptonite. I was ready to make some changes immediately. But the idea of giving up bread and other gluten-containing foodsfoods that were so precious to me, so ingrained in my life, my family, and my culturewas scary. Then Dr. Cetojevic explained that I shouldnt pledge to give up bread forever. As the saying goes, forever is a very long time. Two weeks, he said. You give it up for 14 days, and then you call me. It was hard at first. I craved the soft, chewy, comforting feel of bread. I craved crunchy pizza dough, sweet rolls, and all the foods that I learned contained wheatthings I had never suspected. For the first 10 days or so, I craved these foods, but I focused each day And I pledged that from that moment on, whatever my body told me, Id listen.
O O O

and, especially, a lot of bread. Bread is an important part of Serbian tradition, and when you are in wartime, bread is literally life; for many of us, during the NATO bombing of the late 90s, there were times when it was all we had to eat. I know what its like to have a family of five people with just 10 euros to sustain us; you buy oil, sugar, flourthe cheapest stuff and you make bread. One kilo of bread can stretch over three or four days. Even though my family never went truly hungry, for many, many months we lived having electricity and running water for only an hour or two a day. Bread sustained us. Even when times were good, it was always there for us. Because Serbia is close to Italy, Italian cuisine is a strong influence, so when we werent eating bread, we were eating pasta and, especially in my family, pizza. The Djokovic pizza parlor was our main source of income for most of my childhood, and, of course, it was home base for my earliest days at the tennis court across the street, where my lifes journey began. In other words, you may love wheat, rye, and other grains that go into making traditional breads, pastas, and pastries. But I promise, you dont love them more than I did. Its quite possible that, because I relied on bread and dairy for so much of my young life, my body became increasingly sensitive to them. When were young, our bodies can work through a lot of the challenges we present to it. Thats a blessing, but its also a curse. When youre young and strong, you can fight through the bad food, the stress, without necessarily getting sick or fatigued. But as we get older, and we stick to the same way of eating and living, we begin to experience problems. We need to make changes in the way we eat. The changes arent that hard. And the rewards can be astonishing. I said at age 6 that I wanted to be No. 1 in the world, and by some miracle, my first coach, Jelena Gencic, took me seriously. She also believed that being the very best meant studying much more than just tennis. She became a partner with my family in my intellectual upbringing. The world around us was changing, and the communism we were born under was crumbling. My parents understood that the future would be a very different place, and that it was important for their children to become students of the world. Listening to classical music, reading poetry, thinking intensely about the human conditionthis was part of my early training. It was in part because of this upbringing that I continued through my early life to explore every kind of conditioning I could find, from tai chi to yoga, and to seek out new expertise.
138 MENS FITNESS SEPTEMBER 2013

The changes arent that hard. And the rewards are astonishing.
on staying disciplined; and, fortunately, my family and friendseven though they thought I was crazysupported me in my quest. But as the days rolled along, I began to feel different. I felt lighter, more energetic. The nighttime stuffiness I had lived with for 15 years suddenly disappeared. By the end of the first week, I no longer wanted rolls and cookies and breads; it was as if a lifelong craving had miraculously abated. Every day I woke up feeling as though Id had the best nights sleep of my life. I was beginning to believe. And thats when Dr. Cetojevic suggested I eat a bagel. This was the true test, he explained. Eliminate a food for 14 days, then eat it and see what happens. And remarkably, the day after I introduced gluten back into my diet, I felt like Id spent the night drinking whiskey! I was sluggish getting out of bed, just as I had been during my teenage years. I was dizzy. My stuffiness was back. I felt as though Id woken up with a hangover. This is the proof, the doctor said. This is what your body is giving you to show you its intolerant.

BEING A PROFESSIONAL TENNIS player can be a very good life, or it can be very hard indeed. Te n n i s i s ve r y d i f f e re n t f ro m t e a m sports. It can be extremely lonely and very discouragingmore like being a musician than an athlete. There are nearly 2,000 male players ranked by the Association of Tennis Professionals (ATP). Many of us, when we first start, are scrounging for dollars to support our profession, and to pay our way from one tournament to the next, because if you dont win, you dont get paid. Once you have some degree of success, however, the living gets lavish. Traditionally, tennis, like golf, has been a sport that relies more on training, skill, and natural talent than on physical conditioning. At the peaks of their careers, people like Pete Sampras and Andre Agassi were fit, but they focused more on skill than on diet and fitness. Even today, among the top 200 players in the world, many still eat whatever they want, dont think much about training other than the time they spend on the court, and enjoy their successand all the indulgences it can buyto the fullest. You can travel the world, make a million dollars a year, and have a very nice life if you have the natural skills and the dedication to be a top tennis pro. But once you get into the top 40 or so, things changeproper fitness and nutrition become fundamental. The best players serve at speeds of more than 135 miles an hour, and forehands regularly top 80 miles an hour. Top seeds like Rafael Nadal, Roger Federer, Jo-Wilfried Tsonga, and Andy Murray are probably stronger, faster, and fitter than any tennis players who have ever strode the court before. Were like precision instruments: If I am even the slightest bit offif my body is reacting poorly to the foods Ive eatenI simply cant play at the level it takes to beat these guys. More important, I cant be the friend, the brother, the son, the boyfriend, or the man I want to be, either. Eating the right foods gives me more than physical stamina; it gives me patience, focus, and a positive attitude. It allows me to be in the moment on the court, but also with the people I love. It lets me play at FOR A the highest level in every realm DETAILED of life. EATING PLAN BASED ON I bet you want to play at your DJOKOVICS highest level. DIET, SEE PAGE 109. Then here is my suggestion: Begin by changing the foods you eat.

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BODY BOOK

Fit trends workout WorldMags.net

Combine the best elements of the top tness trends for the perfect workout program

By Jim Smith, C.S.C.S.

gutter credit

Shirt: H&M Pants: ADIDAS Shoes: NIKE Want it? See page 158.

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JORG BADURA

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BODY BOOK

Fit trends workout WorldMags.net


DIRECTIONS
This program runs for six weeks. Follow the schedule below. MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Workout I Workout II Rest Workout I Workout II Obstacle course at park (or rest) Rest

Bruce Lee created the martial art of Jeet Kune Do because he recognized that none of the existing arts held all the answers. By combining the most practical components from various styles, he came up with a more natural, streamlined fighting system. Weve applied that thinking to this programa routine that draws from the ideas found in yoga, P90X, CrossFit, strongman, and all the other hot workouts we summarized in Build Your Own Fitness Trend (page 84). Weve taken the best and discarded the rest. Now all we need is an infomercial.

On one or two of your rest days, you can perform a modified mud run at your local playground. Go through every piece of equipment in the park, making it an exercise: Hand-walk across the monkey bars, do pushups on the swing set, walk the balance beam, run up the slide, etc. Be creative and have fun. Keep this up for 2030 m inutes. See mensfitness.com for a specific warmup, including yoga and P90X moves, to perform before each workout.

Workout I
1 DUMBBELL CLEAN AND PRESS
Sets: 3 Reps: 6 Rest: 60 sec.

WEEKLY VARIATIONS
2 SQUAT
Sets: 4 Reps: 5 Rest: 90 sec.

3A BENTOVER ROW
Sets: 3 Reps: 6 Rest: 0 sec.

3B DUMBBELL BENCH PRESS


Sets: 3 Reps: 10 Rest: 0 sec.

The workouts vary a bit from week to week to keep your body guessing. See the chart below and on the following pages for the changes. WEEK 2
1 Dumbbell Clean and Press
SETS: 3 REPS: 6 REST: 60 sec.

Standing, set a pair of dumbbells on the floor then push your hips back to reach down and grasp them. Keeping your lower back flat, drive through your heels to stand up and explosively clean the dumbbells to shoulder level. From there, turn your palms to face each other and press the weights overhead.
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Grasp the bar outside shoulder width and squeeze tightly. Step under it and pull your shoulder blades together. Arch your back to take the bar off the rackit should rest on your traps or rear delts. Step back and set your feet shoulder-width apart. Take a deep breath and sit back, lowering yourself as far as you can while keeping your lower back in its natural arch.

Grasp a barbell with hands shoulder-width apart and force your hips back until your torso is parallel with the floor. Allow your knees to bend as needed and keep your lower back flat. Squeeze your shoulder blades together as you pull the bar into your belly.

Hold a dumbbell in each hand and lie back on a flat bench. Press the weights from shoulder level to overhead.

2 Squat
SETS: 4 REPS: 6 REST: 90 sec.

3A Bentover Row

3C DUMBBELL REVERSE FLYE


Sets: 3 Reps: 8 Rest: 90 sec.

SETS: 3 REPS: 8 REST: 0 sec.

3B Dumbbell Bench Press


SETS: 3 REPS: 12 REST: 0 sec.

3C Dumbbell Reverse Flye


SETS: 3 REPS: 10 REST: 90 sec.

Hold a dumbbell in each hand and push your hips back until your torso is parallel with the floor and your lower back is flat. Squeeze your shoulder blades together and raise the weights out to your sides at 90 degrees.

4 Pushup Plank
SETS: 5 REPS: Hold 60 sec. REST: 60 sec.

5 Tabata Circuit Perform the following in sequence. Each exercise is 1 round. Perform 8 rounds total (ending on the pushup): Dumbbell Swing: Perform reps for 20 sec./rest 10 sec. Pushup: Perform reps for 20 sec./ rest 10 sec. Body-weight Squat: Perform reps for 20 sec./rest 10 sec.

S t y l i n g b y M i c a h J o h n s o n / S e e M a n a g e m e n t ; G r o o m i n g b y A d a m M a c l a y/A r t i s t s b y T i m o t h y P r i a n o

WEEK 3
Squat

REST THE BAR ON YOUR TRAPS OR REAR DELTS.

1 Dumbbell Clean and Press


SETS: 3 REPS: 8 REST: 60 sec.

2 Squat
SETS: 4 REPS: 8 REST: 90 sec.

3A Bentover Row
SETS: 3 REPS: 10 REST: 0 sec.

3B Dumbbell Bench Press


SETS: 3 REPS: 15 REST: 0 sec.

3C Dumbbell Reverse Flye


SETS: 3 REPS: 12 REST: 90 sec.

4 Pushup Plank
SETS: 6 REPS: Hold 60 sec. REST: 60 sec.

5 HIIT Get on a treadmill and perform the following: Round 1: Jog for 23 min. Rounds 24: Sprint 10 sec./ jog 30 sec. Rounds 57: Sprint 20 sec./ jog 60 sec. Round 810: Sprint 10 sec./ jog 30 sec. Round 11: Jog 23 min. Round 12: Cool down: 23 min. walk
Continued on page 144

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Fit trends workout WorldMags.net


BODY BOOK

WEEKLY VARIATIONS
Dumbbell Swing

(continued from page 142)

WEEK 4
1 Dumbbell Clean and Press
SETS: 4 REPS: 8 REST: 60 sec.

2 Deadlift
SETS: 3 REPS: 8 REST: 120 sec.

4 PUSHUP PLANK
Sets: 4 Reps: Hold 60 sec. Rest: 60 sec.

Mountain Climber

Get into the top of a pushup and hold the position with your arms and legs straight and your core braced.

Get into pushup position and drive one knee up to your chest. Jump the opposite knee up to your chest while you bring the first one back. Keep your hips level.
**

Stand with feet hip-width apart and squat down to grasp the bar outside your knees. Take a deep breath and drive through your heels to lift the bar, keeping your lower back flat. Come up until youve locked out your hips and knees. 3A Bentover Row
SETS: 3 REPS: 8 REST: 0 sec.

3B Dumbbell Bench Press


SETS: 3 REPS: 20 REST: 0 sec.

3C Dumbbell Reverse Flye


SETS: 3 REPS: 10 REST: 90 sec.

Dumbbell Swing

5 CROSSFIT WOD

HARDER
a new look. a new formula. delivering 10 grams of total amino acids, our redesigned formula with electrolytes enhances muscle endurance during workouts and accelerates post-workout recovery.* its a new age... for a whole new beast.

TRAIN

Pullup: 5 reps Pushup: 10 reps Mountain Climber*: 10 reps (each leg) Dumbbell Swing**: 20 reps

FASTER

RECOVER

Perform the exercises as a circuit, resting as little as possible between sets. At the top of every twominute period, repeat the circuit (set a timer). For example, start your first circuit at 00:00. From the time you finish until 02:00 is your rest period. At 02:00, begin the circuit again. Continue for 1015 minutes.

Hold a dumbbell or kettlebell with both hands and stand with feet shoulder-width apart. Push your hips back and swing the weight back between your legs. Keep your lower back flat as your hips bend. Extend your hips explosively to swing the weight up to shoulder height in front of you.

4 Ab-wheel Rollout
SETS: 4 REPS: 8 REST: 60 sec.

Kneel on the floor and hold an ab wheel under your shoulders. Keeping your core braced, roll the wheel forward until you feel youre about to lose tension in your lower back. Roll yourself back. 5 CrossFit WOD

WEEK 5
1 Dumbbell Clean and Press
SETS: 3 REPS: 10 REST: 90 sec.

2 Deadlift
SETS: 4 REPS: 5 REST: 120 sec.

3A Bentover Row
SETS: 5 REPS: 10 REST: 0 sec.

3B Dumbbell Bench Press


SETS: 3 REPS: 10 REST: 0 sec.

3C Dumbbell Reverse Flye


SETS: 3 REPS: 12 REST: 90 sec.

4 Ab Wheel Rollout
Deadlift

SETS: 4 REPS: 10 REST: 60 sec.

5 Tabata Circuit

WEEK 6
1 Dumbbell Clean and Press
SETS: 4 REPS: 10 REST: 90 sec.

2 Deadlift
SETS: 5 REPS: 5 REST: 120 sec.

3A Bentover Row
SETS: 6 REPS: 12 REST: 0 sec.

3B Dumbbell Bench Press


SETS: 6 REPS: 20 REST: 0 sec.

3C Dumbbell Reverse Flye


SETS: 6 REPS: 15 REST: 90 sec.

4 Ab Wheel Rollout
SETS: 4 REPS: 12 REST: 60 sec.

5 HIIT

THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE.

144

1995 - 2013 Beast Sports Nutrition. All Rights Reserved

MENS FITNESS SEPTEMBER 2013 WorldMags.net

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Workout II
1 DUMBBELL SNATCH
Sets: 3 Reps: 6 (each side) Rest: 60 sec.
Dumbbell Snatch

2 BENCH PRESS
Sets: 3 Reps: 6 Rest: 90 sec.

Hold a dumbbell with one hand and push your hips back until the weight is below your knees. Explosively extend your hips and pull the weight straight up in front of your body. As it passes chest level, flip your wrist and let the momentum carry the weight until your arm is extended.

Lie on the bench and grasp the bar with your hands outside shoulder width. Arch your back and squeeze your shoulder blades together. Lower the bar to your sternum, tucking your elbows into your sides at about a 45-degree angle. Drive your feet into the floor as you press the bar back up.

LET THE MOMENTUM GENERATED BY YOUR HIPS PROPEL THE WEIGHT OVERHEAD.

WEEKLY VARIATIONS
WEEK 2
1 Dumbbell Snatch
SETS: 3 REPS: 6 REST: 60 sec.

2 Bench Press
SETS: 3 REPS: 8 REST: 90 sec.

3A Dumbbell Overhead Press


SETS: 3 REPS: 8 REST: 0 sec.

3B Alternating Dumbbell Curl


SETS: 3 REPS: 12 REST: 0 sec.

3C Dumbbell Triceps Extension


SETS: 3 REPS: 10 REST: 90 sec.

4 Inchworm to Superman
SETS: 3 REPS: 10 REST: 60 sec.

WEEK 3
1 Dumbbell Snatch
SETS: 3 REPS: 8 REST: 60 sec.

a new look. a new formula. creatine complex with ve advanced forms of creatine to fuel muscle growth, increase strength and accelerate recovery* its a new age... for a whole new beast.

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2 Bench Press
SETS: 3 REPS: 10 REST: 90 sec.

3A Dumbbell Overhead Press


SETS: 3 REPS: 10 REST: 0 sec.

3B Alternating Dumbbell Curl


SETS: 3 REPS: 15 REST: 0 sec.

3C Dumbbell Triceps Extension


SETS: 3 REPS: 12 REST: 90 sec.

4 Inchworm to Superman
SETS: 3 REPS: 12 REST: 60 sec.

Continued on page 146

JAMES MICHELFELDER & THERESE SOMMERSETH

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THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE.

1995 - 2013 Beast Sports Nutrition. All Rights Reserved

BODY BOOK

Fit trends workout WorldMags.net

Inchworm to Superman

3A DUMBBELL OVERHEAD PRESS


Sets: 3 Reps: 6 Rest: 0 sec.

4 INCHWORM TO SUPERMAN
Sets: 3 Reps: 8 Rest: 60 sec.

Hold a dumbbell in each hand at shoulder level. Brace your core and press the weights straight overhead.

3B ALTERNATING DUMBBELL CURL


Sets: 3 Reps: 10 Rest: 0 sec.

Hold a dumbbell in each hand and curl one arm at a time, keeping your upper arms stationary near your sides.

Bend over at the hips and place your hands on the floor. Walk your hands forward until your torso is parallel with the floor and your arms are a bit in front of your shoulders so it almost looks like youre flying. Thats one rep. Walk your feet forward so your hips are bent again and then walk your hands out for the next rep.

THE INCHWORM TO SUPERMAN BORROWS FROM BOTH YOGA AND P90X.

WEEKLY VARIATIONS
(continued from previous page)

WEEK 4
1 Dumbbell Snatch
SETS: 4 REPS: 8 REST: 60 sec.

2 Chinup
SETS: 3 REPS: 6 REST: 90 sec.

3A Dumbbell Overhead Press


SETS: 3 REPS: 8 REST: 0 sec.

3B Alternating Dumbbell Curl


SETS: 3 REPS: 20 REST: 0 sec.

3C Dumbbell Triceps Extension


SETS: 3 REPS: 15 REST: 90 sec.

4 Hanging Leg Raise


SETS: 3 REPS: 12 REST: 60 sec.

Dumbbell Overhead Press

Hang from a chinup bar and contract your abs to swing your legs up to the bar.

WEEK 5
1 Dumbbell Snatch
SETS: 3 REPS: 10 REST: 90 sec.

3C DUMBBELL TRICEPS EXTENSION


Sets: 3 Reps: 8 Rest: 90 sec.

2 Chinup
SETS: 3 REPS: 8 REST: 90 sec.

3A Dumbbell Overhead Press


SETS: 3 REPS: 10 REST: 0 sec.

Hold a dumbbell in each hand and lie back on a flat bench with arms extended above your chest. Bend your elbows to lower the weights behind your head, then extend your elbows again.

3B Alternating Dumbbell Curl


SETS: 3 REPS: 10 REST: 0 sec.

3C Dumbbell Triceps Extension


SETS: 3 REPS: 20 REST: 90 sec.

4 Hanging Leg Raise


SETS: 3 REPS: 12 REST: 60 sec.

WEEK 6
1 Dumbbell Snatch
SETS: 4 REPS: 10 REST: 90 sec.

2 Chinup
SETS: 3 REPS: 10 REST: 90 sec.

3A Dumbbell Overhead Press


SETS: 3 REPS: 12 REST: 0 sec.

FOR MORE exercises and directions, go to mensfitness.com

3B Alternating Dumbbell Curl SETS: 3 REPS: 20 REST: 0 sec . 3C Dumbbell Triceps Extension
SETS: 3 REPS: 15 REST: 90 sec.

146 MENS FITNESS SEPTEMBER 2013

4 Hanging Leg Raise


SETS: 3 REPS: 12 REST: 60 sec.

JAMES MICHELFELDER & THERESE SOMMERSETH WorldMags.net

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BODY BOOK

FoodWorldMags.net Lab

Creatine decoded
Learn the truth about the most popular muscle supplement By Sean Hyson, C.S.C.S.
CREATINE IS THE BEST-SELLING SPORTS supplement in history. Introduced in 1993, its become as much a part of gym culture as dumbbells or spandex. But the 20 years since its debut have done little to clear up misinformation on the subject. Heres the real deal on the stuff, sans the sales pitch:
WHAT IT IS: Creatine monohydrate is a chemical naturally produced in the body and stored in muscle. It can also be obtained by eating fish and meat (particularly beef ). As a sports supplement, its primarily sold in powder form (its white). HOW IT WORKS:

The more interesting areas to me are creatines impact on various disease states. Studies have credited creatine with furtherreaching health benefits, such as slowing the symptoms of Parkinsons disease and loss of sight, although this hasnt been proven. In 2012, an Australian study looked at creatine supplementation on vegans and vegetarians (a population unlikely to get creatine from diet alone). It found that creatine improved memory and intelligence measures that required processing speed in both groups.
DRAWBACKS:

AMERICANS CONSUME 4 MILLION KILOGRAMS OF CREATINE EACH YEAR.

Okay, pay attention. The fuel your body makes from the carbs, protein, and fat you eat is called adenosine triphosphate (ATP). This is the energy source that drives muscle contractions. When you work out, muscle contractions cause one of the phosphates in ATP molecules to oxidize, converting it to adenosine diphosphate (ADP), which is useless to the body unless it can be changed back into ATP. This is where creatine comes in. Creatine monohydrate contains phosphate. It works with ADP to make ATP again. When your muscles are refueled with ATP, youll be able to perform extra reps and experience stronger muscle contractions during training.

Creatine has been blamed for a host of problems from cramping to kidney trouble, but these claims are unproven. Creatine is one of the most well-researched, most effective, and safest supplements to date, Mohr says. The main drawback is that it may cause weight gain due to water retention, and some may not want that.

BENEFITS:

Creatine is widely seen as effective for increasing performance in high-intensity exercise, such as weight training and sprinting. It causes some water retention, so it can increase body weight as well, which is useful for gaining strength. The performance data are solid and well established, says Chris Mohr, Ph.D., a nutritionist and author (mohrresults.com).

HOW TO USE IT: Creatine monohydrate can be purchased in plain form by itself or as part of a formula that contains other ingredients. The typical prescription is to load creatine for five days by ingesting 20 grams per day (broken up into doses of three to five grams per serving). Afterward, a maintenance dose of three to five grams can be taken to keep muscle creatine levels high. However, Mohr says this is unnecessary. You can start with the maintenance dose of five grams per day, and youll reap the same benefits. Be wary of fancy creatine products that promise better results. There is no reliable research to show that other creatine formulations have any advantage over plain creatine monohydrate.

S c i e n c e P h o t o L i b r a r y/A l a m y

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Magnesium may not help you win the race.

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Slow-Mag Tablets can help you avoid hitting the wall by giving your body the magnesium it needs, which you may not get from diet alone.

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Good cardiovascular health* Normal heart rhythms* Proper muscle function*
1

Growing research suggests that decreased levels of magnesium cause the body to use more oxygen and decrease energy efficiency during intense workouts. 1 When not getting adequate magnesium through diet, you can help maintain proper magnesium levels with Slow-Mag Tablets. Proper magnesium levels are required to help maintain:

For high-quality reprints of Mens Fitness articles, minimum quantity of 100, please contact Reprint Management Services at 717-399-1900. Those submitting manuscripts, photographs, artwork, or other materials to Mens Fitness for consideration should not send originals unless specically requested to do so by Mens Fitness in writing. We assume no responsibility for returning unsolicited material, including but not limited to photographs, artwork, manuscripts, and letters. Mens Fitness (ISSN 0893-4460) Volume 29, No. 8), is published 10 times a year, Jan/Feb, Mar, Apr, May, Jun, Jul/ Aug, Sept, Oct, Nov, and Dec, by Weider Publications LLC., a division of American Media Inc. 4 New York Plaza, 4th Fl, New York, NY 10004. Periodical Rates Postage Paid at the New York, NY Post Office and at additional Mailing offices. Copyright Weider Publications, LLC 2013. All rights reserved. Canada Post International Publications Mail Sale Agreement No. 40028566. Canadian B.N. 89579 2885RT. All materials submitted become the sole property of Weider Publications, LLC. and shall constitute a grant to Weider Publications, LLC., to use name, likeness, story, and all other information submitted of the person submitting the same for any and all purposes and cannot be used without permission in writing from Weider Publications, LLC. Mens Fitness is not responsible for returning unsolicited manuscripts, photographs, letters or other materials. Weider Publications, LLC and American Media publisher of Mens Fitness, does not promote or endorse any of the products or services advertised by third-party advertisers in this publication. Nor does Weider Publications, LLC or American Media Inc. verify the accuracy of any claims made in conjunction with such advertisements. Copyrighted under the Universal Copyright Convention and International Copyright Convention. Copyright reserved under the Pan-American Copyright Convention. Todos derechos reservados segn la convencin Pan Americana de Propiedad Literaria Artstica. Title trademark registered in U.S. Patent Office. Subscription rate is $21.97 for (1 yr) 10 issues in U.S.A. In Canada (1 yr) 10 issues $36.97. Outside of U.S.A. and Canada (1 yr) $37.97 U.S. Orders outside of U.S.A. must be prepaid in U.S. funds. For Customer Service and Back issues call toll-free (800) 340-8958 or write to: Mens Fitness, P.O. Box 37211, Boone, IA, 50037. SUBSCRIBERS: If the postal service alerts us that your magazine is undeliverable, we have no further obligation unless we receive a corrected address within one year. U.S. POSTMASTER: Send all UAA to CFS (See DMM 707.4.12.5); NON-POSTAL and MILITARY FACILITIES send U.S. Address changes to: Mens Fitness Magazine, P.O. Box 37211, Boone, IA 50037-0211. CANADA POSTMASTER: Send address changes to American Media Inc, PO Box 907 STN Main, Markham, ON L3P 0A7, Canada. From time to time we make our subscriber list available to companies who sell goods and services by mail that we believe would interest our readers. If you would rather not receive such mailings, please send your current mailing label to: Mens Fitness, P.O. Box 37211, Boone, IA, 50037. Manuscripts, art or other submissions must be accompanied by a self-addressed, stamped envelope .Printed in the U.S.A.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Lukaski HC. Magnesium, zinc, and chromium nutriture and physical activity. Am J Clin Nutr.2000;72(suppl):585S-593S. Available at: http://ajcn.org/cgi/content/full/72/2/585S#SEC6.

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#fitwit

Fitness in 140 characters or less

BY TED SPIKER

Little-known fact: There are 933 rounds of the MLB Draft.

Cal Ripken Jr. has the best streak of all time, not including that naked dude.
Buy me some peanuts and Cracker Jack. And a $12 beer and two dogs while youre up there. #dontforgetmustard

I will NOT stoop so low as to make a joke about a foul ball.

I once slid headfirst into second base. She did not appreciate it.
Every man should read Gay Taleses Silent Season of a Hero about Joe DiMaggio. (Google it.)

Whenever an announcer says, flashes some leather, I look up at the TV just to make sure it didnt get flipped to Skinemax.

#BackBackBackBackBackBackBack

Tweet @mensfitness with your favorite healthy ballpark eats.

Every man should also have one venomous protest on par with George Bretts pine-tar moment. (YouTube it.)

A knuckleball is what a pitch would look like if it were trying to pass a field sobriety test.

Next up on @Oprah: #BarryBonds and #PeteRose.

Clock wise from top lef t: iStockphoto; M. David Leeds/Get t y Images; iStockphoto; Bil Davila/Get t y Images; Elsa/Get t y Im a g e s; Je d Ja c o b s o h n /G e t t y Im a g e s; iS to c k p h o to (3)

Once, I wish someone would put a table setting on home plate.

No, sicko, a sac fly is not a new X-rated machine at the gym.

Kevin Youkilis playing for the Yankees is downright blasphemy!

Better dugout addictions than tobacco: sunflower seeds, bubble gum, breath mints, ANYFREAKINGTHING!

Whats the big deal with PEDs? Dont they just help women avoid foot blisters?

Bases loaded, bottom of ninth: Baseball provides the best metaphor for overcoming adversity.

Green: Monster or ivy? Town: Bean or Chi? #WrigleyOrFenway?

Power rankings, best baseball plays: 5. Walk-off slam 4. Triple play 3. Robbing a HR 2. Perfect game 1. Anything Vin Scully calls

The @NewYorkPost headline if Derek ever gets in trouble: JETERS NEVER WIN.

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