Men's Health - August 2017 MY PDF

MALAYSIA
AUGUST 2017
100% USEFUL!
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MALAYSIAS NO.1 MENS LIFESTYLE MAGAZINE www.mens-health.com.my
THE BEST
SEX OF
YOUR
YOUR LIFE
MALAYSIA BOLEH!
Training
GUT
Secrets Of
The SEA
Games
Fittest
Sculpt A Chiselled Athletes
Body In 31 Days
24
New Ways
MH GUY
Du Toit
Botha
The workout
To Torch
plan that built
this body
Belly Fat PLUS!

29 GUY
100 DAYS TO MUSCLE SKILLS
YOU NEED
TO MASTER
RM10
ISSN 1675-6932
How 6 MH Guys Went From Flab

To Fit And How You Can Too
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AUSTIN MAHONE
Musician, Artist,
Performer
________
COVER STORIES
08.17
15
MASTER THESE
GUY SKILLS
This issue is jam-packed full of
lessons that teach you how to
be an expert at life. Start with our
new section aptly called Useful
Stuff, where youll learn how to
ace your job-hunt.
25
NEW WAYS TO
TORCH BELLY FAT
The key ingredient to losing
weight? Willpower. Well show
you how to strengthen yours.
28
SEA GAMES ATHLETES
These five Malaysian sportsmen
will coach you into the fittest guy
youve ever been.
30
LOSE YOUR GUT
Switch up your workouts to
sculpt total-body muscle.
54
THE BEST SEX
OF YOUR LIFE
The secret to firing up your
marriage is calming yourself
down when things get heated.
60
28
DU TOIT BOTHA
Its neither difficult nor expensive
to build a physique like our cover
star. In fact, its completely free!
66
100 DAYS TO MUSCLE
Six ordinary Malaysian men
share the lessons they learnt
after transforming themselves.
4 AUGUST 2017
08.17
MORE USEFUL STUFF!
FITNESS FOOD & NUTRITION

19 32 17
RUN YOUR CALISTHENICS DRINK THIS JUICE
BEST EVER 10K FOR BEGINNERS FOR BREAKFAST
Find out the body part thats The second lesson from And, nope, it doesnt
holding you back from acing Mike Marchese will make start with the letter O
your race. No, its not your feet. you stronger than ever.
48
20 MUSCLE-
#MHWHNIGHTRUN BUILDING
BY #AIAVITALITYMY BURGERS
Relive all the best moments Our power-packed
and amazing achievements recipes will make you
from MAEPS last month! forget about that clown.
48
32
GUY SKILLS
37 58
SHARPEN KNIVES
LIKE A PRO
The seven-step process to slice
and dice like how they do on TV.
59
WISDOM: ONG KIM SWEE
Malaysias under-22 football coach
on leadership, losing and lip service.
ON THE COVER
DU TOIT BOTHA
PHOTOGRAPH
SEAN LAURENZ
Du Toit
Botha wears
52 QUICKSILVER
wetsuit.
STYLE & GROOMING

51
GOOD JEANS
Let our style expert take you
from grunge to gentleman.
HEALTH
37 42
HOW TO GET
STRONG SPERM
THE MH GUIDE 52 The reporting in Mens Health is meant to increase
your knowledge of current developments in health.
TO DIABETES TURN BACK TIME Because everyone is different, the ideas expressed
by researchers cannot be used to diagnose or
Yes, you can influence how Prevent this chronic disease High-quality watches dont treat individual health problems. A doctor can best
guide you.
fertile your swimmers are. from wrecking your life. always have a high-end price.
6 AUGUST 2017
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THANK YOU TO ALL

OUR SPONSORS
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FROM THE EDITOR
Keep The Fire Going!

(Im loath to start articles with a quote, but Ill allow it this mandate resonated with me as I reflected on the end
month and for several reasons that Ill soon explain.) of the 100 Days to Muscle challenge. Think about it:
While we think of the past, we look forward in faith all six of the MH guys tracked our progress, yet we had
and hope to the future; from henceforth we are masters to keep working hard towards the deadline. All of us
of our destiny, and the welfare of this beloved land did what we did because we wanted to, and not just
is our own responsibility: Let no one think we have because I asked them to. And it warmed my heart when
reached the end of the road... my colleagues all told me that they will be continuing
Thats Tunku Abdul Rahman speaking on 31 August their #MH100Days journey on their own. They know
1957, but he might as well have been speaking to theyve not reached the end of their road towards living
us today, or a hundred years from now. Such are the their best lives possible.
potency of his words that they will always be true, no So, whether its for the welfare of our beloved country
matter where, when or how they are read. or for your overall wellbeing, may the words of Tunku
We, as an independent nation, turn 60 this month Abdul Rahman always ring true for you (and me). We
thats six decades worth of fond memories, devastating are masters of our destiny, and we better not throw it
crises and impressive achievements accumulated. Its a away just because were lazy.
lot to take in, but as Tunku reminds us all, we must never Malaysia and you boleh!
become complacent. We are all responsible not just for
our own destinies, but also for the destiny of Malaysia. (PS. The 29th SEA Games 2017 takes place from
And, just like the superheroes we enjoy watching at the 19 to 30 August, while the 9th ASEAN Para Games is
PHOTOGRAPH KAHMUN/MYTH STUDIO GROOMING KF BONG
cinema, destinies are never claimed by standing still. happening next month, from 17 to 23 September. Lets
Onwards we venture, striving every step of the way, cheer on the athletes who will fly the Jalur Gemilang!)
fending off naysayers and fighting opponents, and doing
what we must and whats best for our love Malaysia. Eugene Phua
On a less grand yet no less significant scale, Tunkus Editor
Mens Health Malaysia @menshealthmy @menshealthmalaysia
10 A U G U S T 2 0 1 7
INSIDEOUT
Check out our website at mens-health.com.my for the latest event and promotion updates.
EVENTS &
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RM1,500; beoplay.com
www.mens-health.com.my 11
Im on a course of
antibiotics. Will that
cancel out my probiotic
supplement?
BARRY
The job of an antibiotic is
to kill illness-causing
bacteria, and theres
going to be collateral
damage namely, the
demise of your good
intestinal bacteria, says
Sahil Khanna, M.B.B.S., of
the Mayo Clinic. The
casualties include the
naturally occurring bugs
as well as the ones you
add in supplement form.
But dont stop taking
your probiotic. Some
types, such as S.
boulardii, may help
combat antibiotic-related
diarrhea and prevent a
dangerous C. difficile
intestinal infection, Dr.
Khanna says. If your doc
prescribes an antibiotic,
ask which probiotics are
best to take with it.
Is my standing desk
really helping me stay
in shape?
MAX
Props to you for evolving
to a standing desk.
Research has shown that
Which is better: the Nordic or

standing straightens your
posture and can even
the Mediterranean Diet?

ARNE
boost productivity. But
unfortunately for your
waistline, itll hardly make
a dent in your calorie burn.
Nutrition is not a competition, Arne. Its war! Actually, its science, but scientists cant agree. Plus, if you stand all day,
We consulted several nutritionists and they all refused to take sides. Both diets are excellent. your risk of developing
They include fatty fish, fibre-rich legumes, and lean meat, as well as vegetables, fruit and varicose veins goes up,
ILLUSTRATIONS PAUL BLOW
nuts. The Nordic diet, which is big on dairy and root vegetables, reduces inflammation, blood according to a study in the
Journal of Dermatology.
pressure, and bad cholesterol. The Mediterranean plan includes wine and olive oil (the
The best thing you can do:
Nordic goes with canola) and is helpful with heart-related conditions. The verdict from Harley walk. Schedule walking
Pasternak, author of The 5-Factor World Diet: If you were to look at which countries are meetings or hit the street
healthier and live longer, I would say the Nordic countries marginally win that. at lunch time.
12 A U G U S T 2 0 1 7
I cant afford a good
new road bike. What do
I look for in a used one?
CRAIG
We get it: a sleek new Urgestalt would
mean dipping into your pension fund. But
excellent used bikes can be had for 30 to 50
percent of the price of a new one, says
Samuel Santos of Breakaway Bikes. Thats
significant when youre looking at an
investment in the RM5,000 range (or more).
Your safest bet is a local shop, but your most
economical option is shopping around.
Heres your shopping checklist:
First, search for an aluminum frame,
which is more durable and affordable.
Second, do a few serious test runs on the
bike before you buy. Damage to parts often
doesnt become apparent until a
shakedown ride, Santos says.
Finally, make sure you work the heck out
of the shifter and pedals. A corroded
derailleur, chain problems, frame cracks,
How can I increase my pull-up reps?
GENE
weird creaking? All dealbreakers. Banging out perfect pull-ups is a great indicator of upper-body strength. Perfect
means: palms forward, dead hang, knees locked, glutes and core braced. Drop
your shoulders an inch, aim your sternum up, and lift your chest to the bar. Lower
with control. Get better with negative pull-ups (use a box to start in the up position,
and lower slowly) and band-assisted pull-ups. Michael Olzinski, endurance and strength coach
talking its science. Yogas deep breathing and

increased mindfulness are lab-proven to
decrease your bodys levels of cortisol, a major
stress hormone. So somethings working. Yoga
proponents know there are people like you so
Why do my bath theyve come up with friendly variations, such as
towels stink? BeerYoga. Started in Germany, its what it
GARY sounds like. Instead of a standard tree pose,
Its not the towels, Gary, its you. Skin flakes beer yogis balance a bottle of their favourite
WORDS ALEX HARRIS PHOTOGRAPH ROWAN FEE
and body soil get left behind with every use, brew on their head or balance a beer on their
says Mary Gagliardi, a.k.a. Dr. Laundry for knee during cow face pose. Seems mostly safe.
Clorox. She advises washing a bath towel Or BoxingYoga. The combo teaches strength
after seven uses. In between, spread it Yoga vaguely pisses me and flexibility through total-body exercises such
widely on a rack to avoid having it develop off. Does it really reduce as lunges, punches, push-ups and planks, says
odours, Gagliardi says. Persistent funk? stress? How? Martine Hamers, a BoxingYoga coach based
Could be grimy buildup in your washer, STEVE in San Francisco. It has the same benefits as
so run regular bleach clean-out cycles to Anger issues, Steve? You could use some traditional yoga, with a killer workout. You just
keep your washer stank-free. shavasna in your life. Thats not some yogi have to find your groove.
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WHY SEXTING CAN

MAKE YOUR SEX Mens Health Malaysia @menshealthmy @menshealthmalaysia
LIFE EVEN HOTTER
THE WORKOUT
THATS JUST
AS EFFECTIVE
AS PHYSICAL
THERAPY FOR
BACK PAIN
USEFUL STUFF Introducing a new section!
Consider it your manual for
enlightened living
The New
Out: The objective line Out: Listing your past jobs Still in: The cover letter. Its your
on a rsum. Instead, write a chronologically, especially if chance to reinforce the message
Rules Of
professional summary. You you have more than 15 years of in your professional summary,
need two concise sentences that experience. A better format: Put Dobroski says. Focus on how
accurately describe your brand, your professional highlights first, you can meet the hirers needs.
Finding A Job says Scott Dobroski, a career expert Dobroski says.

PHOTOGRAPH ISTOCKPHOTO
at Glassdoor, a jobs-hunt website. Still in: Emphasising substance

Be sure to include soft Still in: Networking. Go to job fairs over style. Its about your experience
Refresh your hunting personality traits (...and I like to and recruiting events, Dobroski and not necessarily your rsum
skills if its your first laugh) because a good cultural fit
is important to managers seeking
suggests. Look for people who are
doing the job you want to do and
design, says Miranda Kalinowski,
global head of recruiting at
job search in a while new team members. reach out to them. Facebook.
USEFUL STUFF
4 Things
Every Man
Should Know
About Sleep
Get a good nights rest
starting tonight
Fast fact: the average man spends
almost a third of his life asleep
yet we often neglect it. Get a
better appreciation for your nightly
sojourns to the Land of Nod with
these four tips from Dr. Rajveer
Singh Saren, Consultant ENT
Surgeon, Pantai Hospital Klang.
1/ Get Smart About

Smartphone Usage cause impotence, Dr. Rajveer says.
Your phone emits a bright blue light In men, testosterone secretion
that inhibits melatonin from working is highest at night and it tapers
and keeps your mind active, naturally towards the morning,
Dr. Rajveer says. The hormone he explains. Thats why its very
melatonin is crucial in helping you common for men to have erections
fall asleep, and your phones blue when they wake up. But if you dont
light can affect your bodys circadian get enough sleep, these cycles will
rhythm. Your bodys melatonin definitely be interrupted and your
levels are highest at night when its body wont be getting adequate rest
secreted. It drops naturally when to function. It can affect the quality
morning comes, he explains. of your erections too.
But when youre overexposed to
blue light, it delays your sleeping 4/ Catch Your ZZZs To
time and shifts your sleep cycle. Prevent Sleep Deprivation
His advice? Try to stop using your Burning the midnight oil to finish
smartphone at least 30 minutes that report? Dont make it a habit,
before hitting the hay. Dr. Rajveer says. The remarkable
thing about your body and mind is
2/ Create A Good that you can still operate with very
Sleep Environment little sleep. You can even get used
The bedroom should only be to it if it becomes a continuous
used for sleep and sex, Dr. occurrence. But dont take this as
Rajveer insists, adding that your the green light to wean yourself off
environment plays a vital role in sleep. Acute sleep loss carries far-
determining how well you sleep. reaching implications for your health
Your room shouldnt be too cold or in the long term because youre
too warm; you dont want to sweat not giving your body enough time
when you sleep, he says. Lighting to rest and recover properly, he
is important too. Try to go for either warns. You need adequate sleep
WORDS ANIS TAUFIK PHOTOGRAPH ISTOCKPHOTO
no light, low light or dim light. to enable whole body processes

He adds that investing in a good such as neural growth and mental
mattress and pillows, as well as consolidation for memory. If you Go to
comfortable sheets, can go a long dont get enough sleep in the www.mens-health.com.my
way in helping you doze off. long term, youre more prone to for our review of the
infections and stress, and be at Philips Alice NightOne home
3/ Connect The Dots risk of heart attacks, high blood sleep testing device.
Between Sleep And Sex pressure, and even diabetes. Dr.
Poor sleep can lead to poor sexual Rajveer recommends getting six to
function and, in some cases, even eight hours of shuteye nightly.
16 A U G U S T 2 0 1 7
Tighten The
Squeeze
On
Weight
Gain
Adding juice
to your morning
workout with
this simple
dietary swap will YOUR
take the stress out RECIPES
of burning fat FOR REPOSE
Be a no-pressure cooker
by incorporating these
Orange juice has long
cortisol-calming foods into
dominated in the pulped- your daily grind
fruit aisle. But though the
benefits of its vitamin C BREAKFAST
are certainly plentiful, the SMOKED
early morning sugar hit SALMON
wont do much for your A study published by the
lean ambitions. However, as well as slow digestive International Society of
practitioners of pre- Sports Nutrition found the
functions. All of which is
omega-3 fatty acids in
breakfast cardio neednt cut to say that curbing cortisol salmon keep cortisol
the juice habit altogether production iskey toensuring levels in check. Best
you just need to exchange your morning sweat bears enjoyed with eggs on a
orange for red. fruit. And with the hormone buttery muffin.
A daily serving of naturally highest on waking,
pomegranate juice has been a timely glass of PJ could be LUNCH
shown to drain fat stores, enough to tip the scales in PT ON
sinking the bad rep of your your favour. TOAST
Both choline and zinc
fruity nectars. Nutritionists And thats not all. As youre abundantly found
at Queen Margaret likely aware, cortisol in beef liver pt have
University found aglass of levels are also indicative been shown to reduce
the polyphenol-rich drink of elevated stress, sothe stress and inhibit adrenal
can reduce your levels of combined alleviating cortisol release. Spread
cortisol a hormone which effectsof your morning swill liberally on crusty bread.
promotes fat storage by and a soothing meditative
up to a third. Pomegranates run can safeguard you from DINNER
WORDS AARON TOUMAZOU PHOTOGRAPH AGATA PEC
ability to inhibit the office-induced anxiety WHITE BEAN

enzyme (deep breath spikes throughout the day. STEW
now...) 11-hydroxysteroid Which means that not only A compound called
dehydrogenase type 1 will you arrive at your desk phosphatidylserine,
found in white beans,
roadblocks the production of leaner and fitter than when helps regulate the bodys
cortisol, and thereby reduces you left last night, youll be www.mens-health.com.my 17
response to chronic stress,
bodily responses known better equipped to deal with according to journal Lipids
to increase blood sugar, a bloated to-do list. Well in Health and Disease.
cholesterol and insulin levels, raise a glass to that.
USEFUL STUFF
How Caffeine Works

All your burning questions about the compound that helps
you wake up to face your day (and to stay awake) answered
Brain You feel awake Head Coffee can Blood Pressure
and alert. Caffeine enhance some By blocking adenosine,
binds to receptors in headache relievers. caffeine may prevent
brain cells, blocking the Caffeine aids in their your arteries from
sleep-inducing effect absorption and can widening; the result
of adenosine and lead to constriction of is a brief (though not
speeding neural blood vessels, which necessarily harmful)
activity. But its not a can temporarily widen bump in blood
substitute for sleep. during a migraine. pressure.
WORDS JERILYN COVERT PHOTOGRAPH LEVI BROWN FOOD STYLING BRETT KURZWEIL/ART DEPT ILLUSTRATIONS HUBERT TERESZKIEWICZ
Nerves If youre Watch Your Dosage
caffeine sensitive, you 1/ 95mg The caffeine in
get jitters. Caffeine fires about 250ml of coffee.
(Mugs can range from
the fight-or-flight 250ml to 350ml.)
hormone, adrenaline.
2/ 300mg (about
700ml) Average daily
caffeine consumption
of a U.S. adult.
3/ 400mg (about
one litre) The caffeine
threshold you should
not exceed in a day.
4/ 500 to 600mg (1L

to 1.4L) A potent dose
that may cause rapid
heartbeat, insomnia
and tremors.
Legs People in an Colon Caffeine
Metabolism Caffeine Australian study who stimulates your GI 5/ 5 to 50g (12L to
118L) The amount that
restricts the activity of were given caffeine tract, helping you
could actually kill you.
an enzyme that puts and essential amino poop. It also releases Death is rare but has
the brakes on heat acids (EAAs) reported bile acids into the occurred.
production. As a result, feeling less fatigued intestine, producing a
your body produces after sprinting than laxative effect as well
more heat, which may people who were given as the urge to go, like,
help you burn calories. EAAs alone. right now.
18 A U G U S T 2 0 1 7
Want A
10K PB?
Put Your INFLATE YOUR
STAMINA LEVELS
Back
Start blowing up balloons with
postural restoration specialist Luke
Into It
Worthington of Third Space gym,
and celebrate a new cardio PB
Poor desk-bound
posture is cramping
your stamina. Sit back
and breathe easy to give
deflated endurance ALIGNED POWER
Lie back and dig your heels
levels instant elevation into a wall with your legs bent
at a 90-degree angle, left leg
The office chair has operating at sub-optimal slightly lower. Clasp a small
ball between your knees to
dethroned the vending capacity. But before you quit engage your legs.
machine as your workplaces your office job to embark on
biggest health hazard. You a career as a walking-tour
will have heard that sitting guide, know that you can
is the new smoking and access this untapped fifth
that remaining shackled to gear of endurance simply
your desk well past closing with the right stretches and
time is making you anxious. strengthening exercises.
You may even be aware of Sit up and take note:
its deleterious effects on contrary to the popular belief THE LUNG GAME
your deadlift Personal Best that perfect posture is all Rest your left arm above your
(PB). Well, heres a new one about keeping your shoulders head, and tilt your pelvis so
your tailbone is raised. Finally,
for you: the curved-spine, back and head high, it is, in
lift your left foot. This is the
hunched-shoulder and fact, about keeping your ribs correct alignment for max-
bent-neck position youre down. You can train your capacity lung power.
gradually folding into has body to breathe in the correct
been suffocating your position using the exercise
fitness ambitions. on the right. Performed four
Poor posture dramatically times before each workout,
reduces your lung capacity, this will reset and realign
according to research your upper body, thereby
WORDS TED LANE PHOTOGRAPH ISTOCKPHOTO
published by Archives of increasing lung capacity and

Physical Medicine and boosting your endurance
Rehabilitation. If youre all without you ever having to PUFFED-UP POSTURE
not standing tall then your break a sweat. You just need Inhale through your nose and
blow out into the balloon three
natural engine, built to a wall, a ball and, er, a balloon
times. It forces you to fully
mainline your muscles with (deflated that is not of the exhale, drop your ribs and
the run-all-day oxygen helium-filled variety). Got that? reposition your diaphragm.
supply they require, is Take a deep breath now Youll pull a PB out of thin air.
EVENTS
22 July 2017 / Malaysia Agro Exposition Park, Serdang
Mens Health Womens

Health Night Run by
AIA Vitality
The big day for the Mens Health
Womens Health Night Run by
AIA Vitality (#MHWHNightRun by
#AIAVitalityMY) finally arrived on
22 July 2017 at the Malaysia Agro
Exposition Park, Serdang (MAEPS)
after months of anticipation.
Garnering a massive crowd of
13,000 participants, the event didnt
just offer health enthusiasts an
opportunity to participate in the
races various categories, everyone
also got to join in the Race
Villages festivities with celebrity
DJs, live music and food trucks.
Furthermore, the newest addition
to the Night Run included the 700m
and 3km Kids Run categories.
20 A U G U S T 2 0 1 7
RUN LIKE A
ROCKSTAR
Fuad Alhabshi, lead
singer of local band Kyoto
Protocol, reflects on his
journey from zero to 12km
Taking part in the 2017 Mens
Health Womens Health Night
Run by AIA Vitality was a
difficult decision. I was dealing
with a lot of changes at work
and at home. A big chunk of
the training would be during
fasting month too. But the
chance to work with Vincent
Cheng, Elite Personal Trainer
from Fitness First, was too
good to pass up!
During our training over
six weeks, I never felt This is
easy! but I never knew this
muscle existed, and it hurts.
Race day came too soon, and
I was worried. We had only
trained for a 5km run once.
But I just kept all of Chengs
pointers in mind: strike on the
balls on my forefoot; control my
breathing; maintain focus; and,
most importantly, dont ever
stop running.
From the whistle, I didnt
stop running, always ensuring
I didnt run until I panted
uncontrollably. Many overtook
me, which was distracting, but
I knew I had to maintain focus.
Before I knew it, I was on the
home stretch and a renewed
vigour overtook my body. I
sprinted, and focused only on
crossing the finish line. I didnt
even see my timing. Somehow,
I knew I nailed it!
EVENTS
22 July 2017 / Malaysia Agro Exposition Park, Serdang
22 A U G U S T 2 0 1 7
Organised by Mongoose
Publishing Sdn Bhd, the
#MHWHNightRun by#AIAVitalityMY
was made successful with the
support of title sponsor AIA and gold
sponsor Ultron. Our Bronze sponsors
were Fitness First, Schick, Fossil,
Compresport, Dever, and Clear.
The Kids Run sponsors were Time
Out Malaysia Kids, The Childrens
House, Club Med, and Clarks. Official
partners included Lucozade, Lo
Hong Ka, Energy Spa & Wellness,
The Childrens House, New Balance,
Jussu, and Le Meridien Putrajaya.
The race organiser for the event
was Twenty First Century Sports,
the ticketing partner was RaceXAsia,
and the venue sponsors were
MAEPS and Atria. Additional prize
sponsors included Meritus Pelangi
Beach Resort & Spa, and SquEEEze
Me Baby.
Visit www.mens-health.com.
my/nightrun to check out more
highlights from the night!
THANK YOU TO OUR SPONSORS
PROMOTION
M.MY
TH.CO
S- HEAL
.MEN
WWW
Fitness
WORDS BETH HOWARD PHOTOGRAPHS LEVI BROWN
Simple Steps To Willpower: its one of those things some people are born with, like thick
hair or a trust fund. Right? Actually, the research suggests otherwise:
Forge An Iron Will Roy Baumeister, Ph.D., a professor of social psychology at Florida State
University, says you can strengthen your willpower with practice. The
more you flex it, the stronger it gets, he says. Try our plan and post your
Your resolve is as important as your nutrition and efforts with the hashtag #menshealthmalaysia. Well share our favourites.
training plan. Change within to see changes without
Fitness
5/ Dont skip meals. Maintaining

BEGINNER INTERMEDIATE
self-control is tougher when you
have low blood sugar, suggests
research from the University of
South Dakota. Higher blood sugar
levels signal your body to conserve
its resources, of which willpower
may be one. To keep levels steady,
eat a snack of lean protein (jerky,
1/ Try an overture. Working out deli turkey) or complex carbs,
to music is undeniably motivating. such as vegetables or dried fruit.
But a U.K. study found that playing
6/ Clean your mess. A chaotic,
ready-to-sweat music before a
disorganised environment can
workout when youre struggling
with that cmon, skip the gym
raise stress, weakening willpower. 8/ Audit what you eat. Keeping an
voice makes you more likely to
So clean up! In a Cornell study, electronic food diary can boost your
follow through.
stressed-out women in a messy
kitchen scarfed nearly twice as
resolve, and the most diligent reap
many cookies as those in a tidy the biggest rewards. In one study,
2/ Lose the lame clichs. Athletes
who attain goals are often said
one, reaching for sweets instead of dietitians suggested MyFitnessPal
to hit their peak or reach new
healthier snacks. more often than other apps.
heights. But imagining yourself
7/ Take a different route home.
moving to the top can actually
In a Health Psychology study,
destroy motivation, according
overweight or obese people were
to research in the Journal of
more likely to eat high-calorie
Consumer Psychology. 9/ Think pleasure, not pain. If your
snacks if they were near fast-food
workout feels like a chore, youll be
joints than if they werent. If they
3/ Sleep for strength. Tired and more likely to overeat afterward.
were near supermarkets, they
hungry is no way to get through Cornell Uni researchers found that
were more than twice as likely to
the day. In a Northern Illinois people ate fewer desserts and
eat low-calorie snacks.
University study, people with poor unhealthy snacks after exercising
sleep habits ran out of self-control when the activity was framed as
faster than deep sleepers did. fun instead of work. In another
10/ Laugh it off. Cracking up
Solution: hit the hay around the study, marathon runners who saw
can make you more persistent,
same time each night, avoid the sport as exercise instead of fun
according to Australian research.
napping in the late afternoon, cut were more likely to choose candy
People who watched a comedy
off caffeine after 2pm, and use over a cereal bar as a postrun
clip before attempting a tricky
your bed for two things only: snack, possibly because they felt
task kept at it longer than people
sleep and sex. they deserved a greater reward.
who first watched a nature video.
The researchers believe that
PROP STYLING ANGELA CAMPOS/BERNSTEIN & ANDRIULLI ILLUSTRATIONS ADAM SIMPSON
amusement makes you want to

push harder.
4/ Play a game. People who play
strategy video games tend to do more 11/ Eat healthy before you shop.
things that are good for them in the People in a Cornell Uni study who
ate an apple slice before grocery
long run, according to a study in the shopping bought 13 percent more
journal Personality and Individual fruits and vegetables than those
Differences. That could be because who ate a cookie before grabbing a
these games require you to analyse cart. Eating the apple put shoppers
into a health-focused mindset, says
your actions and their consequences study author Brian Wansink, Ph.D.,
and visualise future possibilities. director of the Cornell University
Food and Brand Lab.
26 A U G U S T 2 0 1 7
12/ Get sweaty. A French review found
that regular exercise may help bolster Fast
discipline. And a study in Psychology of Facts &
Sport and Exercise suggests that exercise
is especially helpful in people prone to
Useful
low self-control. Tips
Four more ways to propel you
closer to your weight-loss goals
13/ Tell yourself you want it. 16/ ... But dont strut.
THE FIBRE FIX
People who feel the desire to Overconfidence can undermine Order broccoli with that
achieve their goals as opposed willpower, according to University fettuccine Alfredo. Adding
insoluble fibre to a high-
to feeling an obligation to of Cincinnati research. To stay fat, high-calorie meal may
succeed do better, Canadian on track, study author Anthony stabilise metabolism,
research shows. Aim for at
research suggests. When you Salerno, Ph.D., recommends taking least 28 grams a day: Think
feel compelled to pursue goals, pride in who you are, as opposed to 18/ Set reasonable constraints. produce and whole grains.
youre more likely to be tempted by what youve accomplished. Rather Try pre-commitment to boost your
69
obstacles along the way, like that than saying to yourself, I am proud self-control. In a study from Arizona
chocolate cake when youre trying that I am already halfway done with State Uni and Florida State Uni,
to cut back on sugar. my goal, say, I am proud of myself researchers promised participants
for being a disciplined person, theyd receive 100 M&Ms but first
ADVANCED Salerno advises. they had to write down how many
they wouldnt eat. This commitment
14/ List your goals. Write down helped them eat fewer candies. Number of extra
some fitness benchmarks for the calories the average
coffee drinker
short and long term, says Michael 19/ Plan ahead. Positive adds in cream and
Wood, C.S.C.S., of Michael Wood sugar each day
thinking isnt enough, says NYU Source: Public Health
Fitness. Keep the objectives psychologist Gabriele Oettingen,
specific and quantifiable. In order Ph.D. Think about what you want,
to manage something, you need identify obstacles, and plan work-
to measure it, he says. Try using arounds. Say youre headed out
an app like Nudge to track your of town; pack resistance bands
progress regularly. LIGHT WALLET, LARGE GUT
so you can work out at the hotel. Warning: high-calorie foods
are more tempting if you feel
17/ Turn up your socioeconomic status
is lower than others, a new
the AC. People in study suggests. Now that you
know how social comparison
a Psychological influences you, outsmart it!
Research study
who held a cold
6
object did better
15/ Think really, really big... on a self-control 20/ Turn off your mind. Swiss
When people in a Swiss study test than those researchers found that people
thought of willpower as an abundant with a warm who meditated showed stronger
resource, their self-control improved.
Just knowing that willpower is
one. Cold temps self-control than those who didnt
meditate. Meditating may help
Number of calories burned
per minute in explosive circuit
shaped by your beliefs can help you may be linked to you focus on goals and tune out
resistance training. Use heavy
weights and do the lifting phase
gauge how depleted it is, says study alertness. temptation. Breathe mindfully for as quickly as possible.
Source: University of Miami
author Katharina Bernecker, Ph.D. 10 minutes a day.
Fitness
Upgrade Your Fitness

Like A National Athlete!
Five of Malaysias representatives at this months SEA Games share their tips that will turn you into a champion
FROM AUGUST 19 TO 30, SOME

of the best athletes from the
Southeast Asian region will descend
upon Kuala Lumpur to win gold
medals and earn honour for their
respective nations. Why? Because
the SEA Games is back in Malaysia
after a 16-year hiatus! Our national
athletes are eyeballs-deep in
training, so we asked a few of them

what it takes to get to their elite level
and how you can too.
I encourage you to swim.

Swimming is a great workout,
as you need to engage every
muscle of your body. On top
of that, swimming is perfect
for Malaysians because the
weather in our country is
really hot. Whats not to like
about swimming when you
can get in shape without

breaking a sweat?
Welson Sim, swimming
A shortcut to getting fit fast is Fartlek intervals,

which target all components: cardiovascular
WORDS TEAM MEN'S HEALTH MALAYSIA PHOTOGRAPHS BRYAN ONG (WONG WENG SON);
and muscular endurance, lactic threshold, the

ability to recover actively between efforts, and
increase the intensity at which you experience
oxygen debt. Basically, youll be able to run
ALL OTHERS COURTESY OF NIKE, ADIDAS & UNDER ARMOUR
faster and for longer!

A classic is the Saltin Fartlek: 10 minutes
to warm up, followed by three minutes of hard
running, followed by one minute of recovery
jogging repeat that three to six times. Set a
pace thats manageable, so that youre able to
complete the workout. The third set onwards is
where it should start to really hurt but no pain,
no gain!
Rikigoro Shinozuka, triathlon
28 A U G U S T 2 0 1 7
Find some form of activity that keeps you excited and motivated.
Once youve decided, itll be easy to get fitter, as working out wont
be a chore itll be a fun challenge that you want to do. Do any sort of
physical activity for about 45 minutes to one hour, two or three times a
week, and you should start to see some results. Also, remember that
diet is just as important to becoming fit as it is to working out. Feeding
your body right is just as important as working out right.
Christian Oliver Lee, tennis
Our heart beat increases every time we get nervous, so this

can affect our performance during tournaments. You have to
learn to calm your nerves thats why self-talk is so important.
Test your capabilities during training so you know what areas
you need to improve, and learn to self-talk yourself into
performing well during practice sessions too.

Wong Weng Son, wushu
Its not easy earning money in

Malaysia, especially when youre
a sportsman or an artist. Yes,
money is very important, but
you need to do what you love
while you still can. Your health
and fitness will deteriorate, but
you can earn money at any age.
Whats the point of earning good
money, but not liking your job?
Youll be stuck for a lifetime.
So, while youre young and still
have the energy, go for what
you love to do first, especially if
its in sports. When you pass a
certain age, you wont be able to
represent the country anymore if
you want a career in sports.
Kuek Tian Yuan, basketball
Fitness
All Gain,
No Pain
Get stronger than ever with these joint-friendly
alternatives to the Big Three gym moves
DIRECTIONS the B workouts. Rest
Alternate Workout 1 and as needed throughout.
Workout 2, with at least In Workout 1, do 2 or 3
48 hours between them. A2
warm-up sets for the rack
Treat the letters as mini- pull. In Workout 2, do at
circuits, performing least 1 warm-up set for
all your sets in the the front squat. Your goal
A workouts before is to lift a little more each
completing your sets in time you workout.
WO R KO U T 1 / 4 5 m i n u t e s
A1 Rack Pull
Set up the barbell on boxes so it reaches mid-shin level.
Grab the bar overhand, push your hips back, and pull the
bar up forcefully. Lower the weight under control. Do 4
sets of 4 reps.
A2 Dumbbell Incline Bench Press a2

Grab two dumbbells and hold them over your chest,
arms straight. Lower them for 5 seconds; then, when
theyre just above your chest, push back up explosively. A1
Do 4 sets of 4 reps.
A3 Half-Kneeling Thoracic Rotation a1

Inhale, then exhale deeply as you rotate your head and
shoulders to the left without moving your lower body.
Return to start. Do 4 reps, switch legs, and repeat to your
right. Do 4 sets.
B1 Kettlebell Overhead Press

Lunge forward with your left leg. Then, swing two
kettlebells up into the rack position. Brace your core,
tighten your glutes, and forcefully press the weights
overhead. Lower them under control. Do 4 sets of 6 reps.
B2 Dumbbell Romanian Deadlift

Hold dumbbells in front of your thighs, push your hips
back, and lower for 5 seconds. When theyre below your
knees, thrust your hips forward, and return to the starting
position. Do 4 sets of 6 reps.
PHOTOGRAPHS JUSTIN STEELE GROOMING BRITTANY SPAULDING/TRUE
APL TECHLOOM PHANTOM SNEAKERS, RHONE TANK, MAKO AND SWIFT BY
WO R KO U T 2 / 4 5 m i n u t e s A3 Hip Rotations B1 Rear-Foot- B2 Chest-

FREE
Raise your right knee Elevated Split Squat Supported Row
BEAUTY MARKS; WAVEBREAK MEDIA/OFFSET (BACKGROUND);
WORKOUTS!
until your thigh is Hold a dumbbell or Set a bench to an
A1 Front Squat A2 Chin-up parallel to the floor. kettlebell in the goblet incline of 35 degrees. Find an interactive
Swing two kettlebells Grab a chin-up bar Move it out to the side, position. Put the top of Grab two dumbbells, version of this
into the rack position, underhand, keeping and then rotate your your right foot behind and put your chest workout and
and stand with your your hands roughly thigh so your shin is you on a bench. Lower against the bench so dozens more in the
feet shoulder-width shoulder-width apart. parallel to the floor yourself for 5 seconds, your chin is above the new Mens Health
apart. Push your hips Pull your body up behind you. Revert to tightening your left leg top and both feet are on app. Download it for
back and descend explosively until your the start, and repeat in muscles. Push back up the floor. Pull the free here: apple.
chin is above the bar. reverse. Repeat with forcefully. Do 6 reps, weights up explosively, co/2msL2Dz
slowly for 5 seconds
RHONE SHORTS
before pushing Take 5 seconds to your left leg. Do 2 reps then switch sides and then lower them for 5
back up forcefully. Do lower your body. Do in each direction with repeat. Do 4 sets with seconds. Do 4 sets of 6
4 sets of 4 reps. 4 sets of 4 reps. each leg. Do 4 sets. each leg. reps.
30 A U G U S T 2 0 1 7
B1
B2
A3
A1 A2 A3 B1 B2
Fitness
Calisthenics
DESIGNED BY
Mike Marchese,
World Calisthenics
Organisation Master
Trainer, and Creator of
for Newbies
The Daily BAR.
BEST FOR
Building the basic
foundation and strength
Part 2
components, via full
body movements,
that will enable you
to progress to more
advanced calisthenics
movements in time.
Give yourself a pat on the back if youve successfully completed part 1 of your initiation DIRECTIONS
into calisthenics by Mike Marchese (if not, check it out in our June 2017 issue). His recent Do 10 to 12 reps for
each exercise. Do at
workshops with FIT Malaysia may be over, but that doesnt mean you cant get on with the least three sets for each
second part of his calisthenics training programme. Youll be doing muscle-ups in no time! exercise. Focus on
executing each move
with proper form.
DIPS
B A B
A
1/ Standard Dips
C
[A] Get into a dip station, or 2/ Band-Assisted Dips
improvise one with boxes C [A] Loop a resistance band
and a pair of dumbbells. around the dip station, and
[B] Lower yourself until your place both knees over it.
upper arms are parallel to the [B] Lower yourself until your upper
ground. arms are parallel to the ground.
[C] Push yourself up and [C] Push yourself up and return
return to [A]. Thats one rep. to [A]. Thats one rep.
WORDS ANIS TAUFUK PHOTOGRAPHS CHEE MINH GEH LOCATION CROSSFIT PAHLAWAN
A B
3/ Box Dips With Feet Variations

Do 10 to 12 reps for each variation below. Stick to just
one variation if the movements are too challenging.
[A] Lean against a box while propping yourself up with
your arms behind you; keep your upper arms parallel to
C the ground. Keep your feet close together, flat on the
floor, and straighten your legs.
[B] From [A], place your feet slightly forward so that
youre resting on your heels, with your toes pointing up.
[C] Return to [A], and raise your right leg off the ground.
Try to keep it as straight as you can while doing the dips.
Switch legs when youve completed the reps.
32 A U G U S T 2 0 1 7
LUNGES
B
A
1/ Ring-Assisted Lunges 2/ Lunges With Arms Forward

[A] Hold a ring or suspension trainer [A] Stand tall with your feet waist-width apart.
with both hands, and stand tall. [B] Raise your arms in front of you until its parallel
[B] Lunge back with your left leg until its to the ground. Lunge forward with your right leg.
just slightly off the ground. Alternate legs Return to the starting position and repeat the
after completing 10 to 12 reps. movement with your left leg. Thats one rep.
3/ Sprinters Lunge
[A] Stand tall with your
feet together.
[B] Lunge back with your
right leg, and straighten your
right arm so that your hand
touches the ground.
[C] Hop up with your left
leg, and raise your right leg
until your thigh is parallel to
the ground, while
simultaneously swinging
your right arm up.
B
C
Fitness
Workout Routine
Mithrun spends hours in the gym
every day to get his body in shape
MONDAY
1.5 hours of steady-state cardio, or 1.5
hours of back workouts and 30 minutes
of HIIT
TUESDAY
2-3 hours of futsal, as well as shoulder
and trap workouts
WEDNESDAY
Swimming and chest workouts
THURSDAY
1.5 hours of steady-state cardio, or 30
minutes of HIIT and arm workouts
FRIDAY
Rest
BELLY OFF CLUB
Standing Up
watched every little thing that I ate. SATURDAY
2-3 hours of futsal and abs workout
Ive been eating properly for five
SUNDAY
months now, Mithrun says. Squats and leg presses
To Society
He then thoroughly researched
the proper ways to lose body fat while
piling on muscle mass. I couldnt
afford a personal trainer. I only had
Diet Regime
Mithrun keeps his carbs low but
Find out how Mithrun Swaminathan fought for respect and Mens Health, Womens Health and my his protein and fibre intake high
uncle to guide me through, Mithrun
overcame anorexia and bulimia, when all people did was judge him says. An ex-hockey player and gym
BREAKFAST:
Oats and protein shake
SOCIETY CHIPPED AWAY AT friends and even department stores enthusiast, Mithruns uncle taught MID-MORNING SNACK:
Mithrun Swaminathans self- told me that I was fat, he says. him the proper exercising techniques. Three half-boiled eggs
esteem when he weighed 156kg. Food became my only comfort. It Hitting a plateau was the hardest LUNCH:
Grilled chicken or fish, and vegetables
The people around him were visibly made me feel warm inside. yet most valuable lesson for Mithrun.
AFTERNOON SNACK:
hostile towards obese lads like The pressure soon triggered a He fell off track for three weeks but Quaker 100-calorie bar
him. People got frustrated when severe bout of anorexia. I starved got back on by changing his routine.
DINNER:
they knocked into me, muttering myself at the beginning of my I learnt how to shock my body by Grilled chicken or fish, and vegetables
unpleasant things under their weight-loss journey, Mithrun letting it think that its in danger with
breath, he recalls. says. I drank a lot of water and ran new workouts, he says. Swimming, WORDS PATRICK LOH PHOTOGRAPH BRYAN ONG LOCATION CELEBRITY FITNESS, NU SENTRAL KL
For the longest time, Mithrun on the treadmill. At the time, he long- and short-distance running,
didnt get off the bus at his stop simply didnt know how to eat a balanced and a variety of cardio such as HIIT
because his fellow passengers always diet, build muscle, or lose body fat. and futsal did the trick in breaking
seemed so angry when he tried to Bulimia then reared its ugly head the deadlock, Mithrun says. I also
edge past them. They made me feel a short while later. When I had increased weights during training but
like I was such an inconvenience, fast food on my cheat days, I would cut down on the reps, and vice versa.
Mithrun says. So, Id rather wait for throw up afterwards, because its After 11 months, hes not only seen
BEFORE:
the bus to reach its last stop and walk difficult to burn 1,000 calories just changes in his body, but also come to
the one kilometre home. like that, Mithrun says. realise an increase in strength and 156kg
Friends and family were equally When people noticed his weight stamina is possible. Im glad that
After:
as mean, attacking his weight at loss, he realised that it was time I went on this mission, Mithrun
every opportunity. Girls dont date
guys like you and Why the second
to stop lying to everyone and
himself. Until then, he had kept his
states. Ive never felt this good in
life. Everyones path to reaching
90kg
NAME: MITHRUN SWAMINATHAN
serving at this weight? were just eating disorder a secret, but it was their goal is different, but you must AGE: 21
HEIGHT: 181CM
some of the discouraging words definitely a wake-up call. I started work hard until your fitness idol TIME TO REACH GOAL: 11 MONTHS
thrown at him. Family members, to count my micros and macros, and becomes your rival.
34 A U G U S T 2 0 1 7
Gains Of Thrones
The season seven finale of Game of Thrones will air on HBO on 28 August. Get ready for the epic
denouement with these upper-body workouts. Remember, a Lannister always finishes his sets
WOR KOU T A
YO U L L N E E D : A PA I R
O F M E D I U M -W E I G H T
D U M B B E L LS ( STA RT
W I T H 1 0 KG )
1/ Bent-Over Row 2/ Overhead Press 3/ Overhead Carry

Holding dumbbells, bend at your hips until your Hold dumbbells at shoulder level, your palms Hold weights at the top of the overhead press
torso is nearly parallel to the floor. Raise the facing each other. Clench your glutes and brace position, and walk back and forth. Youre done
weights until they reach your armpits. Pause your abs as you press the weights up. Pause, when your elbows begin to buckle. Thats 1 round;
and reverse the move. Thats 1 rep; do 15 to 20. and slowly lower them. Thats 1 rep; do 15 to 20. do 3 to 5, resting 2 minutes between each.
WOR KOU T B
YO U L L N E E D : A P U L L- U P
B A R , A PA I R O F H E AV Y
D U M B B E L LS ( 2 5 KG I S A
G O O D STA RT ) , A N D A B E N C H .
WORDS SER BJ GADDOUR, MH FITNESS DIRECTOR ILLUSTRATIONS BRANDON LOVING
1/ Chest Press 2/ Chin-up 3. Farmers Walk

Lie on an incline bench holding dumbbells above Using an underhand grip, hang at arms length Stand holding dumbbells at your sides. Keep your
your chest, your arms straight and palms facing from a bar. Pull up, bracing your abs and tucking shoulders pulled down, and dont let the weights
forward. Lower the weights to your chest, pause, your elbows to your ribs, until your neck touches rest on your thighs. Walk as far as you can until
and reverse. Thats 1 rep; do 15 to 20. the bar; pause and lower. Repeat till failure. your grip or posture starts to fail.
PROMOTION
OUT
NOW!
Get a copy for the ladies in your life!

Internationally-acclaimed and award-winning title with
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www.womens-health.com.my @womenshealthmy womenshealthmalaysia
HEALTHBEAUTYFITNESSFASHIONWEIGHT LOSSFOODLOVE & SEX

Health
How Strong
Is Your
Sperm?
If youre older than 35, you
might not like the answer.
But science could help the
growing number of men
whove postponed paternity
WHEN IT COMES TO FERTILITY AND
fatherhood, we men tend to think were
invincible. After all, George Clooneys
looking at twin babies in his mid-50s,
WORDS DAN CRANE ILLUSTRATION GUYCO
isnt he? Like George, I put off marriage

until later in life. I was nearly 40 years
old when I first got hitched, and 42
when I unexpectedly found myself
divorced. Three years later I remarried,
and not long after the wedding, my
Health
WHAT YOUR SPERM SAYS ABOUT YOU

Sperm count can signal the global health of a man, says Stanfords Michael Eisenberg, M.D. Low sperm count has been
linked to cancer, heart disease and diabetes risk. These stats show how lifestyle factors raise or lower your sperm count
SPERM SAVERS AND DESTROYERS
+169%
100 Fish For Fertility Forgo Tobacco Bust The Gut
Salmon and tuna Mild smoking is If your waist size
90
and their cousins bad; heavy smoking exceeds 40 inches,
80 are rich in omega-3 makes your sperm your gut is too big.
fats. These are the count dive. Smoking A big belly may raise
70
+61% building blocks of chokes off the scrotal temperature,
60
50
+52% +51% membranes that
protect sperm as
oxygen supply to
your sperm. For
harming your
swimmers. Flip to
40 +38% they mature. Eat a

serving a week.
help, Google Quit
Smoking Clinic*.
page 60 for belly-
shrinking tips.
30
20
10
-10 5%
10%
21% 22%
-20
-30
-40
25% 29%
-50
60%
-60
-70
EAT ORGANIC CONSUME DONT EAT OILY TAKE BLACK HAVE A BMI EAT FRIED SMOKE LESS HAVE A GET POOR SMOKE HAVE LOTS
PRODUCE 3 VERY LITTLE WATCH FISH MORE CUMIN SEED BETWEEN FOOD THAN FIVE WAIST QUALITY WEED MORE OF STRESS &
TIMES A DAY TRANS FAT TV THAN ONCE A OIL DAILY 25 AND 30 WEEKLY CIGS A DAY LARGER SLEEP THAN ONCE ANXIETY
WEEK THAN 40 A WEEK
INCHES
Sources: Andrologia, American Journal of Epidemiology, Human Reproduction, Reproductive Health, Medicine, Fertility and Sterility, Journal of Nutrition, Phytomedicine
32-year-old wife and I were happily So Ive looked into these issues. small price to pay for peace of mind. educated on smoking, alcohol, diet,
surprised to find out we were After my divorce I even froze my When my wife and I started vitamins, and exercise. But why
pregnant. I say surprised because sperm, something I now ardently thinking about kids, I elected to go arent men? A mans habits prior to
ICONS DANIEL TING CHONG ILLUSTRATIONS RAMI NIEMI *OR CALL +603-26306670
at 45, I knew that fatherhood wasnt advise every man in his 20s or for the good ol fashion method. If conception could have a profound
a foregone conclusion for me. 30s to consider if he can afford it. we ran into problems, I could always impact on his progeny. Researchers
Everyone has a biological clock, Retrieving sperm is much cheaper retrieve my... sperm-cicles. Luckily, know that smoking, a bad diet,
and a mans sperm count and and simpler than retrieving eggs: we conceived with sperm that was lack of exercise, and exposure
quality diminishes with age, along I went to a lab, entered a small fresh, not frozen. to environmental toxins are all
with his libido. (Sorry, guys. The room stocked with outdated porn detrimental to a mans fertility
truth hurts.) Worse, many studies magazines, did my business into WHY YOU NEED and in some cases may affect the
link older fatherhood with such a sample cup, washed my hands, STRONG SPERM health of his offspring.
complications as lower fertility, and handed the goods over to a Weve heard a lot about the fertility The upside: theres new hope
higher miscarriage risk, and an technician. Thats it. Storage can be problems of older men and women, that lifestyle changes and other
increased likelihood of autism and a little pricey (RM2,000 a year at the but whats less publicised is the modifications can improve male
bipolar disorder in the offspring. California Cryobank, where I stored extent to which a mans diet and fertility. These revelations are
As a chronic worrier, Im more mine), but you can save by buying in health play a role, even when hes rooted in a relatively new field of
Woody Allen than George Clooney. bulk (10 years for RM11,500). Its a young. Women are consistently research known as epigenetics.
38 A U G U S T 2 0 1 7
3 SIMPLE
HOME
FERTILITY
CHECKS
If you fail any of these,
schedule an appointment
with a urologist quickly
If you modify your behavior, you

may change the DNA you pass
down your family tree. RM0
Scan Your balls
A bulging vein on your scrotum
could be a varicocele; these
Epigenetics a buzzword identify epigenetic abnormalities in non-profit Epigenetics Literacy appear in up to 60 percent of
thats emerged in the scientific genes associated with infertility. Project, thinks that even though infertile men. They can heat up
Episonas science is good, the data your testicles and hurt sperm
community over the past decade At 44, with silvering hair and
production. But fear not:
is the study of how gene expression beard, Alan Horsager, Ph.D., to support actionable conclusions surgery can help restore
can be modified through lifestyle Episonas president and CEO, about male fertility may not be there normal testicular temperature.
changes. Although DNA is might have been a prime candidate yet. We still dont know a lot about
essentially hardwired code in our for Episonas technology had he how and even if the environment
cells, epigenetic factors provide the not just had his second child. He is driving these changes, he says.
instructions for that code. Think of did perform several epigenetic But even though more studies are
genes as hardware and epigenetics analyses of his own sperm prior to needed, he concedes that the test
as firmware. Your environment conception, more for his curiosity might have some use. In vitro
and behavior can actually change than anything else. Fortunately, he fertilisation is expensive, he says,
those instructions over time. Some said, his analysis showed some age- so a little piece of information to
scientists have also suggested that related stuff, but nothing that put point you toward or away from IVF
we could pass on epigenetically him in the infertile camp. can be helpful. RM250
modified DNA to our kids and even Episona is building a database to
Yo Home Sperm Test
to generations beyond. The good THE PROMISE OF track how sperm epigenetics relates Check your sperm with your
news is that many of the harmful SPERM EPIGENETICS to fertility and other problems. In smartphone. First you mix your
changes brought on by bad habits Heres why all this matters: if you fact, Seeds consent form points out sperm with an additive, and then
that the research is ongoing. squeeze a few drops onto a
may also be reversed through modify your behavior, you may
slide that plugs into your device.
positive behavior changes a change the DNA you pass down The results of my Seed test Minutes later, youll see how
firmware update, if you will. your family tree. When obese showed some slight abnormalities many swimmers are capable
Now a California start-up offers men had their epigenetic profiles in genomic regions associated of reaching an egg.
something called an epigenetic assessed one week before gastric with male infertility; this is fairly yospermtest.com
sperm test to help men figure out bypass surgery, one week after, typical for my age, according to Dr.
the interplay of sperm and fertility. and one year after, the researchers Horsager. But because my wife was
found shifts in regions important already 20 weeks pregnant at that
SPERM TESTING 2.0 for neuro-development and point, I didnt worry.
Tucked away in a craftsman-style metabolism. Research also suggests While science appraises the long-
bungalow in Pasadena, California, is that smoking-related defects in a term impact of Seed and epigenetic
the home of Episona, an epigenetics mans epigenetic profile can start sperm evaluation, whats clear is
data company. Its RM2,150 test, to mend after he quits. Still more that your general health may be
called Seed, could soon replace research found that three months more critical to fertility and healthy
RM900
the common semen analysis in the of sprint interval training improved offspring than we once thought. The
beauty of sperm health is that it can Trak Fertility Test
diagnosis of fertility problems. It sperm DNA methylation, or the
With this system, you can
could also be used to predict the ways genes turn on and off. Changes be improved sometimes quickly sample and centrifuge your
childs risk of autism, schizophrenia, were seen in genes involved in with lifestyle changes. I cant semen at home kinda like a
and other neurological disorders. fetal organ development and even say to a woman, Wait two months college science fair project. Your
First, Episona sends its testing Parkinsons risk. and your eggs will be better, said sperm will be classified as low,
moderate or optimal. Our
kit to your address, packaged in a Not everyone is convinced Aimee Eyvazzadeh, M.D., a Bay Area in-house tester described it as
snazzy box. After you return your that Seed is ready for prime time. fertility specialist. But I can say odd, easy and reassuring.
samples to its lab, technicians Nicholas Staropoli, who runs the that to a guy about his sperm. trakfertility.com
Health
Feel Great 7:00 A.M. 7:05 A.M. 7:15 A.M. 7:30 A.M.
After A
Bad Night
Of Sleep
Late nights happen. The baby cries; Spend a few minutes Play a video game or Achy back? Poor Have sex. The surge
you put on just one episode of quietly watching read on a laptop for 10 sleep may disrupt pain of serotonin will help
your thoughts go by, minutes, says W. Chris regulation systems you wake up, Dr.
House Of Cards. Then you wake up says Jason Ong, Ph.D., Winter, M.D., author of in your brain. Do the Winter says. Even
feeling out of whack. Heres how to a sleep psychologist
and mindfulness
The Sleep Solution:
Why Your Sleep is
runners stretch, Dr.
Winter says. Sit on
better, make morning
sex a habit: it will
put a bad nights sleep to rest expert at Northwest- Broken and How to Fix the floor, extend one signal the start of your
ern University. Self- It. The blue light tells leg, and reach for your day and jumpstart your
awareness will help your brain to halt its toes, keeping your back internal clock, which
you cope with the production of sleep- straight. Switch legs may help you sleep
days challenges. promoting melatonin. and repeat. better later tonight.
3:00 P.M. NOON 10:00 A.M. 9:05 A.M. 8:30 A.M.
Craving sugar? In a Use your lunch break Scott from corporate Choose your three Have some eggs with
study published in to do something you sends you a typo-filled most important tasks hot sauce. Protein
Sleep Health, people actually enjoy youll report. Of course he for today and back- plus spice is a recipe
who logged five hours feel more energised, did! Take deep breaths, burner the rest. Help for alertness, Dr.
of sleep or less drank studies suggest. says Aric Prather, Ph.D., your company out: U.S. Winter says. Your body
21% more canned Cardio in particular a sleep researcher employers sustain up converts proteins
drinks than those who can boost alertness, at Uni of California, to USD411 billion a amino acids into brain
slept seven to eight Dr. Winter says, and San Francisco. Sleep year in losses due to food, while spicy foods
hours. Snack on fresh heading outdoors deprivation impairs sleepy workers low interrupt sleep signals.
fruit or a piece of dark to get a dose of your ability to handle productivity, the Rand Still: dont go crazy with
chocolate instead. sunlight also helps. frustrating situations. Corporation reports. extra sambal petai...
4:00 P.M. 7:00 P.M. 9:00 P.M. 9:30 P.M. 11:00 P.M.
WORDS JERILYN COVERT ILLUSTRATIONS PETER ARKLE
Stash coffee beans The missus wants Disconnect. No more Hungry? You might Go to bed only when
in your drawer. Take to see the in-laws phone or computer just be tired. But if you feel sleepy, Ong
a whiff: the smell can on Sunday. Tell her and their rousing light. youre sure its true says. To increase
boost alertness, says youd rather decide If you absolutely must hunger, have a bowl your odds of restful
Wendy Troxel, Ph.D., later. When you sleep use your computer, of oatmeal, walnuts, slumber, make sure the
a behavioral scientist poorly, youre less use a screen filter and dried tart cherries. bedroom is dark and
with Rand. And it empathetic, more or install f.lux, a free All three can boost cool, and read a book
wont disrupt that conflict-prone, and less software that alters your serotonin and/or if you want (just be
nights sleep the way effective at problem the light quality of your melatonin levels and sure its the printed
an afternoon cup of solving, Troxels screen so that its help you sleep, Dr. kind). You made it.
coffee might. research suggests. less stimulating. Winter says. Goodnight!
40 A U G U S T 2 0 1 7
What 03
Happens WASTE MAN
When I
While your muscles swell,
the rest of your body
Take
suffers. Your T-levels
will be above what the
01 body has evolved to deal
Steroids?
Were not even sure why youre thinking
with, Whyte says. This toxic
environment stresses your
bodys waste disposal units:
the liver and kidneys. If your
about this. Nevertheless, these five bits liver already needs rebooting
of info will help you train safe and kill the (a few mid-week socials can
do that...), serve a side
idea before it develops into a nasty habit of cauliflower at dinner.
02 It helps you process toxins.
04
03 SMALL CHANGE
Manly though you may feel,
steroids are making you
01 biologically more feminine.
Oestrogen is a byproduct
CRASH COURSE 04
of steroid use, Whyte says.
Many a naive man has been Elevated levels can trigger
tempted by shortcuts on the testicular atrophy, so by
road to Mr. Olympia muscle. chasing after the masculine
But whether taken orally or aesthetic, you risk the loss
via a needle, the risks are 05 of fertility. Quit the juicing
real. Anabolic steroids travel and eat brazil nuts instead.
through the bloodstream to Their selenium and fats have
your muscle cells where the been linked to testosterone
hormone can interact with production and virility.
your DNA. And once in the
bloodstream, steroids affect
everything from your brain to
your reproductive system. 05
DEFLATEGATE
02
Put a pin in the notion you can
get away with a brief dabble for
long-term gain. The training
EXPANSION PLAN adaptations are short-lived,
If your natural testosterone Whyte says. Once you ditch
response can be described as the drugs, your artificially
a steady stream, steroid use is generated mass shrinks. The
like lobbing a stick of dynamite damage, however, lingers.
at the floodgates. It increases
WORDS DAN MASOLIVER ILLUSTRATION PETER GRUNDY
Scoring testosterone from

the anabolic potential of the external sources drives down
muscles, so they grow beyond your natural production,
genetic disposition, says leading to fatigue and low
Professor Greg Whyte from mood. Flex some sense
The Centre for Health and and steer clear.
Human Performance. Instead,
he advises you tuck in early:
a lot of muscle adaptation
occurs overnight.
Health
The MH
Guide To
Diabetes
The chronic disease is afflicting more young
men than ever before. Heres what you need
to know to stay out of danger and to avoid
becoming yet another statistic
How Diabetes Corrodes Your Body

If your blood sugar levels are chronically elevated, toxic by-products can build up and cause damage to sensitive parts of your body
Eyes HAEMORRHAGE Feet NORMAL

Heart
NERVE
WORDS LOU SCHULER PHOTOGRAPH ISTOCKPHOTO ILLUSTRATION REMIE GEOFFROI
DAMAGED
NERVE NARROWED
BLOOD VESSEL
ANEURYSM
When sugar by-products damage blood vessels Youve probably had numb toes on a cold day. Excess blood sugar can wreak havoc on your
in your retinas, bulging aneurysms can form, which But nerve damage from diabetes makes feet ticker. For one thing, it can cause narrowing
can leak and rupture (or haemorrhage), impairing consistently numb and tingly, and occasionally of the blood vessels that provide energy for
your vision. This is diabetic retinopathy, a top cause painful, says Bijan Najafi, Ph.D., a researcher of your heart to function. The extra sugar can also
of blindness. But the damage can be happening vascular surgery at Baylor College of Medicine. damage your heart muscle tissue, which could
before you notice. You may think your vision is High blood-sugar robs nerves of nutrients and curtail its pumping efficiency. At the same time,
fine, but you could have significant diabetic eye blunts your ability to process waste products. elevated blood sugar levels can cause hardening
disease, says Allen C. Ho, M.D., director of retina Then the starved, damaged nerves cant conduct of the arteries, leading to high blood-pressure and
research at Wills Eye Hospital in Philadelphia. impulses that give you feeling. Ive seen cases increased resistance to blood-flow. As a result,
Thats why anyone with diabetes should have where people step on a nail and it goes into their your heart has to work even harder to shuttle
an annual ophthalmology exam. bone but they dont feel it, says Najafi. blood through your body.
42 A U G U S T 2 0 1 7
Do You Have
Prediabetes?
Its the first step toward the big D, and its
dangerous in its own right. People with
prediabetes defined by a fasting blood
sugar level between 100 and 125 also have
According to the National an elevated risk of heart attack and stroke,
Health and Morbidity Survey according to a BMJ study review. Go to
2015, 17.5% of Malaysians doihaveprediabetes.org to assess your risk,
are diabetic. Its time to cut
back on sugar, lads and consider the warning signs below.
Bulging Gut
Belly fat is bad for your
metabolism. Divide your
waist circumference
by your height (both in
inches). If the result is
higher than 0.5, you
may have an increased
diabetes risk, Korean
research suggests.
Sugary Drink Habit

In a Journal of
Nutrition study, people
who drank more than
three a week had a
46 percent higher risk
of prediabetes than
abstainers. When you
glug sweets, your liver
Kidneys Penis makes molecules that
curb insulin function.
Family History
If youre between the
PROTEIN ages of 18 and 29,
ENTERS
URINE your odds of develop
ing prediabetes in the
next five years are
79 percent higher if
you have a parent with
diabetes, a recent
study from Emory
University suggests.
DAMAGED
NERVE A Sedentary Life
Lack of physical
activity is a key
Your kidneys normally function like sieves, which More than half of men with diabetes have predictor of diabetes.
keep useful stuff on top and release waste water trouble achieving an erection. Nerve damage is If youve been a
into the sink. When a sieve is damaged, it lets yet again to blame for this problem. Sensitive couch potato and
good stuff hit the sink or fails to filter, so that water nerves in your penis coordinate its enlargement start exercising just
stays on top. Similarly, damaged kidneys leak when youre in the mood for action. When these 30 minutes a day,
useful blood proteins into your urine and retain nerves are damaged, this process doesnt work so your odds of insulin
water, which then causes high bloodpressure. well. For this reason, drugs like Viagra, which only resistance can
The end result: your kidneys shut down. Diabetes work on bloodflow to the penis, are often less drop by 13 percent,
is the leading cause of kidney failure, says Mark effective in people with diabetes. If you keep your say researchers at
Cooper, Ph.D., an expert in diabetic complications blood sugar under control, you may reduce your the University of
at Monash University. risk of developing problems. Michigan.
PROMOTION
Food &
Nutrition
How To Grill Every Meal

Any caveman can sear a slab of meat over an open fire. Evolved grillers cook tastier meals
faster by flaming the entire feast. Heres how to prep an entire days meal using a BBQ set
BREAKFAST Prep Time: 15 mins.

GRILLED FRENCH TOAST WITH BERRIES Cooking Time: 15 mins.
Skill Level:
ESSENTIAL
WORDS MICHAEL RUHLMAN PHOTOGRAPHS TED CAVANAUGH
GRILL SKILL
MASTER THE FLIP
WHAT YOULL NEED 6 S L I C E S D AY - O L D the eggs, milk, honey, 3. Grill the bread until For French toast, grab
CRUSTY BREAD cinnamon, vanilla, and browned 2 to 3
3 LARGE EGGS a fish spatula. Its thin,
(2CM THICK EACH)
1 CUP MILK zest. Add the bread mins per side. Place so it can slide under
1 CUPS BERRIES slices; let them soak for each slice on a plate, food without
2 TBSP HONEY
CUP POWDERED 5 mins, flip, and soak for and top with berries mangling it. Plus,
1 TSP CINNAMON SUGAR 5 mins more. and powdered sugar. it has a long, wide
1 T S P P U R E VA N I L L A FRESH MINT 2. Heat your grill to high. Garnish with fresh mint. surface to
EXTRACT Set a grill basket with the Feeds 6. accommodate
1 TSP LEMON ZEST heftier loads of grub.
1. In a baking dish that berries on the grate and 204 calories, 7g protein,
1 TSP ORANGE ZEST can hold all the bread cook until softened for 33g carbs (3g fibre),
in a single layer, whisk about 5 mins. Set aside. 5g fat
Food & Nutrition
LUNCH
GRILLED SALAD
Prep Time: 10 mins.
Cooking Time: 25 mins.
Skill Level:
WHAT YOULL NEED

CUP PLUS 6 TBSP OLIVE OIL
3 P L U M T O M AT O E S, H A LV E D
3 P O R T O B E L LO M U S H RO O M S, G I L L S
SCRAPED OFF
3 E A R S C O R N, S H U C K E D
1 L A R G E S W E E T O N I O N, Q U A R T E R E D
1 L B ( 5 0 0 G ) A S PA R A G U S, T R I M M E D
1 L B ( 5 0 0 G ) H A L LO U M I C H E E S E ,
CUT INTO 1CM-THICK SLICES
2 H E A D S RO M A I N E O R I C E B E R G
L E T T U C E , Q U A R T E R E D T H RO U G H
THE CORE
1 H E A D R A D I C C H I O, Q U A R T E R E D
3 TBSP LEMON JUICE
3 T B S P D I J O N M U S TA R D
1 T B S P M I N C E D S H A L LO T
FOOD STYLING CHRIS LANIER/APOSTROPHE PROP STYLING PAIGE HICKS ILLUSTRATIONS STEVE SANFORD
1. Heat your grill to high. Brush all
the vegetables with cup oil. Grill
the tomatoes, mushrooms, corn,
and onion, with lid closed, turning
occasionally until tender for 10 to
20 mins. Set aside.
2. Add the asparagus, cheese,
lettuce, and radicchio. Grill with lid
open, turning often until charred,
for about 5 mins. Set aside.
3. Chop the onion, mushrooms,
asparagus, cheese, and lettuce; add ESSENTIAL GRILL SKILL
to a large bowl. Slice the radicchio,
and cut the corn from the cobs; then SEAR ANY VEGETABLE
add them both to the bowl. The cook time of produce
depends on its density. The
4. In a small bowl, whisk the denser the vegetable, the more
remaining 6 tbsp oil, lemon juice, time it needs to cook through HIGH DENSITY MEDIUM DENSITY LOW DENSITY
mustard, and shallot. Serve the over on open flame. Heres a potatoes, carrots onions, corn, tomatoes, scallions
dressing on the side. Feeds 6. quick guide to grilling smarter. 10 to 20 minutes mushrooms 1 to 5 minutes
661 calories, 24g protein, 28g carbs 5 to 10 minutes
(8g fibre), 57g fat
46 A U G U S T 2 0 1 7
DINNER
SMOKE-ROASTED
CHICKEN
Prep Time: 10 mins.
Cooking Time: 40 mins.
Skill Level:
WHAT YOULL NEED

1 TBSP LIME JUICE
2 TBSP BUTTER
1 T S P D I J O N M U S TA R D
1 S H A L LO T S, M I N C E D
1 CHICKEN (1 TO 2 KG), BUTTERFLIED
( S E E F L AT T E N YO U R F O W L, B E LO W )
3 R U S S E T P OTATO E S, S L I C E D 1C M T H I C K
2 TBSP OLIVE OIL
1 L B ( 5 0 0 G ) G R E E N B E A N S, T R I M M E D
1 TBSP LEMON JUICE
C U P M AY O N N A I S E
T S P C AY E N N E
1 T B S P M I N C E D PA R S L E Y
1. In a small saucepan over direct

high heat, bring the lime juice, butter,
mustard, and a third of the shallots to
a simmer. Set aside.
2. Season the bird with salt and
pepper. Cook it breast-side down
over direct heat with lid shut, for 10
mins. Flip and cook over indirect heat,
basting often, till the breast hits 75C,
for 20 mins. Set aside.
3. Toss the spuds with 1 tbsp oil and
tsp pepper. Grill over direct heat
with lid shut till golden, for 5 to 10
mins. Flip; move to indirect heat.
4. Toss the beans with 1 tbsp oil, plus
salt and pepper. Cook in a grill basket
over direct heat, tossing occasionally,
till al dente, for 10 mins.
5. In a bowl, mix the lemon juice,
remaining shallots, mayo, and
cayenne. Serve with the bird,
potatoes, and beans. Add parsley.
Feeds 6. 702 calories, 39g protein,
43g carbs (5g fibre), 42g fat.
ESSENTIAL GRILL SKILL

FLATTEN YOUR FOWL
Put the chicken on a cutting
board, breast down. Using shears,
cut along both sides of the
backbone; remove and discard.
Flip the bird, and press down to
break the breastbone.
Food & Nutrition
Supersize
Your Gains
Dirty burgers have had their day on the grill. Follow our plan to
indulge your patty habit without sabotaging your beach-body goals
CHEAT MEAL? CHIA, RIGHT!

BEEF UP WITH BONUS HEALTH BENEFITS
Lets not mince our words: with
more than 51g of protein in its INGREDIENTS
Small white onion,
ground rump steak, plus an extra diced
10g of muscle fuel in the topping, Garlic, 2 cloves,
this PB pounder will ensure that diced
Cumin, tsp
the only Golden Arches in your Paprika, tsp
vision are your biceps. Meanwhile, Sea salt, tsp
the chia seeds provide manganese Pepper, tsp
Olive oil, 1tbsp
to help you metabolise all that
Halloumi, 2 slices
protein, and the wholegrain bun Avocado, sliced
offers slow-release, complex carbs
to replenish your glycogen (it also
Spinach, 2 handfuls
, 0 5R6IES
has triple the digestion-aiding BULK-UP
1 C A LO
fibre of a white bun). Yes, the now EXTRAS
ubiquitous avo is high in calories, Minced rump
steak, 450g 7PR2OTEIN
g P
LK U
but it will help you properly beef

Eggs, 3
up it dishes out 20 essential Chia seeds,
vits and minerals, plus oodles of sprinkle
53FAT
Wholegrain buns, 2 g
monounsaturated fat, which cuts
BU
abdominal blubber, reports the

Journal of Diabetes Care. You will
not want fries with this.
5C3ARBS
g
METHOD: SERVES TWO
1/ DIAL IT UP 2/ PATTY HARD

Set your oven to 180C, then mix Combine the mince, your
together the onion, garlic, spices, seasoning mix, one of the eggs,
salt, and pepper for a seasoning and the chia seeds. Mould two
mix that burns fat and boosts your patties, then leave until they come
WORDS EDWIN SMITH PHOTOGRAPHS KAT PISIOLEK AT HEARST STUDIOS
immunity. to room temperature.

| FOOD STYLIST TAMARA VOS ILLUSTRATIONS BEN MOUNSEY
3/ FLAME ON! 4/ START STACKIN

Cook patties in a nonstick pan Heat the halloumi (60 secs per
over a high heat for 3 mins a side, side in a non-stick pan). Add to
then put in the oven for 8-10 mins the burger stack with the avocado,
for medium rare. Fry two eggs and spinach and eggs. Holy cow,
set them aside. thats a lot of protein.
48 A U G U S T 2 0 1 7
523
C A LO R
I ES
47
PROTE g
IN
SL I M
31g
FAT
DO
WN
18
CARBSg
SHROOMS FOR
IMPROVEMENT
PUT A CAP ON FAT WITH
A MUSHROOM BUN
Cutting carbs? Using two Portobello
INGREDIENTS mushrooms instead of a buttery
Small white onion,
diced brioche bun will save you 95 calories
Garlic, 2 cloves, and 4g of fat, as well as having a
diced gentler impact on your blood sugar.
Cumin, tsp
Paprika, tsp Then, by adding sesame seeds for
Sea salt, tsp cholesterol-lowering fibre and
Pepper, tsp copper, youll help red blood cells
Olive oil, 1tbsp
Parmesan, 30g,
transport oxygen to hard-working
grated muscles, as well as your white blood
Tomato, , sliced cells that keep up your defences
Romaine lettuce, against illness due to overtraining.
2-4 leaves
Parmesans potent flavour profile
means you only need a little, saving
SLIM-DOWN you almost 50% of the calories in
EXTRAS
Minced turkey a typical Burger King cheese slice.
breast, 400g Plus, using minced turkey breast in
Fresh herbs, 25g place of standard beefmince takes
Portobello
mushrooms, 4 out another 100 calories, 22g of fat
Sesame seeds, and 12g of sat fat, without sacrificing
2tsp protein. Downsize you, indeed.
METHOD: SERVES TWO
1/ BOWL OUT 2/ GRIDDLE ME THIS

BLANDNESS Cook the patties for 3 mins a side
Preheat your oven to 180C. Mix in a hot pan. Finish in the oven for
together the onion, garlic, spices, 12-15 mins until cooked through:
salt, and pepper. Combine with medium-rare isnt a good option
the turkey and herbs; then mould with poultry.
into two patties.
3/ GET MUSHY 4/ PULL IT TOGETHER

Put the mushrooms upside-down Pile up the ingredients, toppings
in agrill pan on a medium-high and any condiments you choose
heat for 8 mins. When done, flip in your favourite order. Make sure
them over and sprinkle sesame to put the sesame-sprinkled
seeds on two of them. shrooms on top.
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Style &
Grooming
Three Ways
To Rock
Denim
How to look sharp in your
jeans in or out of the office
The Levis Set The Standard
concept store in Pavilion Elite is
designed to help you find the perfect
pair of jeans. It houses iconic Levis
collections such as Levis 501, Levis
Vintage and Levis Orange Tab.
Heres Imran Butt, Country Manager
of Levis Strauss Malaysia, with his
expert advice on how to choose the
right style of jeans for you.
1/ Pick The Perfect Cut

Oversized jeans ruin the intended
look because they dont fall in the
right places, no matter how nice the
fabric and the finishing, Butt advises.
Jeans nowadays are made to fit and
be comfortable, so dont go baggy
denim look. This aint the 90s.
2/ Seek An Expert Eye

Dont hesitate to ask the store staff for
help. They are well-trained to help
find the ideal pair of jeans for you,
Butt says. Feel free to try on as many
styles as you wish, he adds.
3/ Find Your Style

WORDS PATRICK LOH PHOTOGRAPH LEVI'S MALAYSIA
If you prefer a classic look, try this:

The straight leg and the button fly
remain; plus theyre tough enough to
withstand an adventurous lifestyle,
Butt says. He suggests the Levis 501
for the cant-go-wrong pair of jeans;
the Levis Orange Tab, on the other
hand, is perfect for the younger crowd.
Visit levi.com.my for more info.
Style
ALEX DOAK
Let our horology expert
give you a masterclass
in watchmaking heritage
hipsters are making the Bauhaus-

style Max Bill range an icon of
Junghans oeuvre, but for more
versatile, mid-century classicism
look at their Meister Chronoscope
(price unavailable) 02 . Its plexiglass
dome frames an equally sleek
01 02 dial, with a stopwatch operated by
addictively tactile stop, start and
reset push-buttons.
04 03
Over the border in German-
speaking Switzerland, youll find
Oris. This increasingly independent
watchmaker has, since the turn
of the century, been all about
industrialising the Swiss watch to
keep costs low but quality consistent.
Yet, its pieces remain inventive, such
as the range of the Big Crown pilot
watches. Wound automatically by
the brands famous red rotor (visible
through the caseback) with a fluted
coin bezel, the Original Pointer
Day (RM5,500) 03 is a no-nonsense
timepiece that folk whose lives rely
on accuracy and reliability such as
pilots choose to wear.
Which leaves us with Raymond
Weil, the baby of the four its
eponymous founder passed away
Stop
ALLOW ME TO REINTRODUCE factory was founded in the Jura only three years ago. With cheap
myself, solicited Jay Z on The Black Mountains precisely 150 years quartz technology poised to decimate
Albums Interlude, My name is ago, and it has always plied the the traditional Swiss way, many PHOTOGRAPH BARRY MAKARIOU JUNGHANS.CO.UK, LONGINES.COM, ORIS.CH, RAYMOND-WEIL.COM
The
Hov. Such faux modesty wasnt most traditional style of Swiss thought Mr. Weil was crazy to launch
needed, of course, but it was still a watchmaking, represented perfectly a traditional Swiss watchmaking
neat way of reminding the world by the does-what-it-says-on-the-tin brand in 1976, but his long-term faith
Clock
that he was still at the top of his Flagship collection. That range turns paid off. He did concede to quartz
game. And though the watchmaking 60 this year, and the limited-edition movements with some collections
community doesnt deal in the same anniversary Heritage Conquest Tango in particular, rendered crisply
levels of bombast, it could certainly (RM8,975) 01 is aperfect distillation by RWs now trademark design
learn a trick or two from Mr. Z about of the brands classic 50s design and innovation but quality is written
If youre after high-quality brand management. Because in an watchmaking craft. through the brand like a stick of Swiss
wrist candy minus the ever-more crowded market, some Slightly older than Longines rock. The Freelancer Automatic
high-end price tag, you need fine pieces from storied brands have is Germanys biggest watch brand, leaves you in no doubt, thanks to
to take a history lesson fallen off the radar. Luckily, that Junghans. With the bulk of its the dials round window revealing
means bargains waiting to be had. circa-RM5,000 output powered the balance wheel of its top-notch
To begin, if its heritage and by Swiss mechanical movements, mechanics. Wed go for the bi-metal
pageantry youre after, Switzerlands its new owners are pouring money model (RM7,900) 04 for the full 70s
Longines is the grande dame. Its into its facilities too. Design-savvy look. Big Ray would approve.
52 A U G U S T 2 0 1 7
INSIDEOUT
Check out our website at mens-health.com.my for the latest event and promotion updates.
EVENTS &
PROMOTIONS
MIDO BELLUNA GENTLEMAN WATCH

Behind this classic automatic timepiece lies the
Caliber 80 movement, which allows it to run for
a good 80 hours. The watch is guarded with a
satin-finish stainless steel case with rose PVD
treatment that contrasts perfectly with the deep
blue dial for a masculine vibe. The guilloch
pattern on the dial is inspired by the glass
dome roof of the London Royal Albert Hall.
RM3,660; midowatches.com
OAKLEY CROSSRANGE SUNGLASSES

Heading out to get active? Switch to its sports
and performance nose-pads and temples. Theyre
specially designed to fit and secure the frame to
your face when youre running, cycling or on an
adventure. Then switch it back to the stylish lifestyle
nose pads and temples when youre not getting
sweaty. Also, the Oakley Prizm technology on the
lens fine-tunes your vision great for sensitive eyes.
RM1,149; my.oakley.com
CAMEL ACTIVE BACKPACK

It comes with a wide opening for effortless access to your laptop,
documents, water containers, and three days worth clothing.
There are also pockets on the sides to store bigger items that
you might need often, as well as multiple front pockets to safely
pack smaller accessories. RM290; camelactive.de
Sex &
Relationships
Send Better of wine when the hormones and
emotions are under control. If you
Smoke Signals
feel shes been a bit distant, ask her
why and if she says shes really just
tired, let her sleep and look forward
to a well-rested lady in the morning.
No matter how solid your relationship, youll never get away It is key to inflect everything with a
from everyday stress. But you can make sure it doesnt burn pinch of humour. Keep it light, but
the house down. Heres how to stop fanning the flames get help if it keeps causing conflict
and youre not finding solutions.
THE THING WITH FRICTION IS, Acknowledge that you understand
it causes heat, fire and big how she feels, and remember, if it
explosions. The logistics of living were the other way around, youd Chores
together with another human being probably be kicking down doors and She needs help; youre
make it almost impossible to avoid breaking heads right about now. just trying to relax
THEN ACT: Find a quiet moment to You just switched on Netflix, and
becoming irritated or arguing. A
discuss the issue. This is something here comes the vacuum cleaner.
Pew Research study showed that Yup, housework sucks and if you
that most couples have to negotiate,
only 10% of adults admitted to never so take it easy on her and yourself; hate it, so does she.
arguing at all, while most of us do theres no silver bullet thatll solve DE-ESCALATE: Sitting in a simmer
so several times each week. This is everything in one go. Point out gets you nowhere, and blowing up
not necessarily a bad thing; allowing that it is good for the relationship takes you 10 steps backwards. Dont
the sparks to fly once in a while in the long-term if you are both give us that but I work longer hours
breathes new life into a relationship able to learn to live without each crap; thats not helping anyone to
and creates room for constructive for short periods at a time, such as actually get the housework done. The
when youre grabbing a drink with only thing worse than her having to
change. But there are rules, of
colleagues or shes out with her nag at you is your whining back.
course like never make it personal
pals. A real-life social network is THEN ACT: Plot a pre-emptive strike.
and dont be mean but who among If you dont already know and
important for both of you, so the
us can say he has not sinned and answer here isnt to simply neglect chances are, you dont chat to her
lost it, just a little bit? So how do you your contacts, Rudolph says. If about what needs to be cleaned or
keep your conflicts on the right side you suppress your jealousy, or your sorted around the house on a regular
of constructive? Glad you asked. anger about hers, itll simmer for a basis, and by when, then get it done
while before going boom. well ahead of the game. You could go
one step further and draw up a roster
The Bar to divide the labour, but remember
Shes at home; youre saying, Sex to take on twice as many tasks as you
just one more drink Shes tired; youre really not assign to her trust us, shes doing a
You met a few mates for a drink after Youre in bed, the sheets are silky, the hundred things around your home
work. Okay, maybe more than one. rooms heating up. We know where youll never have to think about. And
Next thing you know, shes on the this is going, right? Then she says, if, after all that, youve ticked all your
phone every few minutes asking Goodnight. At this point youre boxes and she still needs help, get off
where you are. not far away from pointing out how your ass and wash those dishes, take
DE-ESCALATE: The key to a rarely shes in the mood these days, out that garbage, and scrub the toilet
relationship that goes the distance? and being accused right back of only floor. Its not rocket science.
Mutual trust. Without it, youll thinking about sex.
always be one spark away from DE-ESCALATE: Breathe, man! Stay calm,
tearing up your marriage register. no matter how difficult. Allegations Lies
Its difficult for any attempt to You lied; she found out
WORDS PABLO SENNETT PHOTOGRAPHS ISTOCKPHOTO
only end up saying, Youre bad, Im

control your partner not to come off better. And no one needs that. Let us guess: you figured telling her
as demeaning or just plain paranoid, THEN ACT: Nobody likes making a the whole truth would just lead to a
says medical doctor, sexologist and go for it and being turned down, and long debate, and all of a sudden Im
resident MH sex and relationships nobody likes feeling forced into it working late became catching a
advisor, Elna Rudolph. Finding a either. You have to communicate to beer with guys you hardly know in
balance between a healthy social life make it work, Rudolph says. But a bar you dont remember.
and not disregarding your partners a conversation about her libido not DE-ESCALATE: Admit to everything.
feelings is crucial if you want the matching yours is not something to Shes not angry you spent the evening
relationship to last. Its also a matter have between the sheets in the heat of drinking seven shots of tequila, shes
of practice for her and you too. the moment. Have it over a glass angry that you lied about it. You
54 A U G U S T 2 0 1 7
Nobody likes being turned down,
and nobody likes being forced
either, says sexologist Elna
Rudolph. You have to
communicate to make it work.
Sex & Relationships
GOLDEN
RULES FOR
G R E AT E R
HARMONY
Elna Rudolphs three-step

guide for a healthier, longer
relationship:
1. BE FAIR
Dont blame anyone. That means
you, and especially her. Itll only
lead to a spiral of back-and-forth
accusations until youre both sick
and tired of each other.
2. STAY CALM
Dont get loud. Having a
disagreement while remaining
calm and composed is the sign of
a well-adjusted adult shouting
and swearing is evidence of
immaturity and a lack of empathy.
3. RECONCILE
No matter how bad it gets, do
not hold on to resentment. If you
have to let an argument sit while
you think it through, leave it for
no longer than a day. But after
that, go to bed at peace.
Avoid criticising her new

see, lying is bad. It hints at a pattern haircut (or anything
else), Rudolph advises.
the easier it is for you to do, the
louder the alarm bells in her head. So
confess, openly and unapologetically.
You cant move past it until youre
being honest.
THEN ACT: Now explain yourself.
Describing your reasons for lying,
even by omission, will go a long way
in establishing a foundation for
a constructive conversation. You
might even be surprised by your
own motivations. People lie either her making some kind of effort to and hers, that you both contribute her, and little tweaks here and there
to gain an advantage or to protect grab that bill away from you, fine. But towards and you both have access to. are all good. A radical cut, on the
themselves against some kind of dont make it the waiters problem. That way, youll be independent and other hand, could go either way.
negative response, Rudolph says. Pay up immediately and remind equal, and learning how each of you But you shouldnt let it!
By grilling you, she is trying to yourself to bring it up later. Fighting thinks about money. THEN ACT Rein in the shock and
understand how your mind works, in public is a major betrayal that go with I love it! Yes even if you
not punish you so be open with wont win you any favours. dont, and no, its not being dishonest.
her. Look for the cause together and THEN ACT: At some point in every Style Avoid criticism it wont make
youre more likely to find solutions. relationship, money becomes an So, how does this look? her hair grow back any faster,
issue. Dont think youve somehow You get home late, your mind still Rudolph says. Shes probably a little
cracked the code give yourselves decompressing from a long, stressful uncertain, so go easy and dont go
Money some time to figure out your different days work, and you get sandbagged as making her feel bad about herself.
No one loves paying for stuff approaches to spending and saving, you walk in the door. Look honey I In a few days she might mention that
You shared a great dinner, the steak and how to work together in making was at the hairdresser today! Do not shes not sure its really her thing,
was perfect, and that red wine is your all that money work for your shared ever underestimate the potential of this after all, and that she might go back
new favourite. Then the waiter comes objectives. (Such time is not while moment to cause some serious conflict. to what she had before at that point,
over. Nothing spoils a happy occasion youre still in the damn restaurant.) DE-ESCALATE: Most guys arent and only that point, are you allowed
quite like quibbling over the bill. Discuss the option of opening a joint aware of what they like until they see to pipe up with, Well, I dont want to
DE-ESCALATE: If you really dont feel account that you both share an it. Chances are, you liked her hair just seem shallow, but Ive always loved
you should pay, or at least without account separate from both yours fine the way it was when you first met your hair the way it was.
56 A U G U S T 2 0 1 7
ASK US NOW
June See will answer your questions
on women, dating, sex, love and
relationships. Email her at
editor@mens-health.com.my
GIRL NEXT DOOR
My fianc is going to Bangkok for a

PHOTOGRAPHS ISTOCKPHOTO; KAHMUN/MYTH STUDIO (JUNE SEE) MAKE-UP NAOKE CHU/LANCOME HAIR JAY SIM & DANSON SWEE/AM & PM HAIR STUDIO, USING LOREAL PROFESSIONNEL
The tricky thing about our generation

bachelorette party with her friends. When is that we often feel like were stuck
between a generation who staunchly
shes with them, they go wild. Im not sure espouses tradition and pursuing our
own desires. So what do we do? As
what her friends will make her do, but Im much as I want to tell you to follow
your heart, your parents are an
expecting the worst. What should I do? undeniable part of the equation. Try
getting them to focus on what makes
her a good person, and hopefully, they
- SAMUEL
will open their minds and hearts, and
Underneath the party-hard habits, is it more of a trust issue that youre struggling with? come around to accepting her.
Partying hard isnt an innate problem in itself, but where problems arise is if other parties
Im ready to
get involved. Oftentimes, a bunch of girls will party hard, but among themselves theyre settle down
not hugely interested in letting others (especially guys) into their girls night out. Chances and look for
the one.
are, whatever will transpire wont transgress the boundaries of your relationship. Its just But I cant
good-natured, bride-to-be fun. Trust her to party responsibly, and live and let live. seem to let
go of my
promiscuous life. I cant tell
if Im addicted to sex, or if
My crush My wife just her. Theres no shame in telling
Im just lonely. What am I?
is having always her how you feel its necessary for - JOEL
problems laughs a healthy, happy marriage. Good luck Something tells me youre not quite
with her at me and happy boink-ing! ready to settle down. I think its prudent
boyfriend. after sex to ask yourself what it is about living a
I still like her. Do I still have because it doesnt last as Ive been with this promiscuous life that you cant leave
a shot to win her heart? long as she expects. I feel English girl for a behind. At their core, promiscuity
- AFIQ so embarrassed about it. while, and weve and monogamy are incongruous:
If shes still in a relationship, you What should I do? even discussed they inherently cannot coexist and
should probably not make a move on - NICHOLAS marriage. But my will cause serious problems for you
her. Be there for her as a friend, but Id Aw, buddy. Thats definitely not cool, parents are super down the road if you confuse your
caution against making any advances and you should definitely tell your traditional and disapprove of loneliness for your desire to settle down.
and making the situation more wife how humiliated that makes you her. How do I tell them when I encourage you to clarify these difficult
complicated than it has to be. If she feel. Let her know that youd like her I want to propose to her by questions for yourself first before you
realises she likes you, she may just to be more supportive in bed so that the end of this year? think about involving anyone else in a
find some way to come back to you. its enjoyable for both of you, and not - SENG CHONG serious relationship.
Guy
Skills
How To: Sharpen Your Kitchen Knives

Stop ruining your meals with dull equipment. Master this Guy Skill, and save money too
1/ Gather 2/ Wet The Stone 3/ Position The 4/ Grip 5/ Work 6/ Start 7/ Flip
Your Gear Place the Sharpener The Knife The Angle Sharpening And Repeat
Youll need a whetstone in the Place the With your Place the edge of Using light Turn the knife over
whetstone. Get a sink, and let a thin whetstone on your dominant hand, the blade on the pressure with your and do steps 4, 5,
PHOTOGRAPH ISTOCKPHOTO
1000-grit, stream of running kitchen countertop hold the handle of surface of the thumb and and 6 three or four
single-sided one. water soak the so that its pointing the knife as if you stone at a forefinger, move more times. Wash,
It shouldnt cost stone well for outward from your were using it for a 20-degree angle, the blade edge rinse, and dry your
you more than about a minute. belt buckle. typical cooking blade facing your along the length of sharpened blade.
RM100. task. left side. the stone 10 times.
58 A U G U S T 2 0 1 7
hes a widely respected figure
especially among the young players
he works with. Its like working with
your own children: every parent
wants their children to do well, so
I take the same approach when I
STRATEGIES
coach young players, Ong says.
You have to know every single
FOR SUCCESS
Study Datuk Ong Kim
players character. You may have Swees tactics to triumph in
to have sensitiveness for one The Beautiful Game (of life)
player, but be stern with another.
A WINNING MENTALITY
Sometimes, you compromise, but IS A FIGHTING SPIRIT
other times, you must be stern. You want to win all the games
Its a mix, but you must set the that you play, but you know
guidelines. you cant win them all. But the
Whether youre in the Champions most important thing is working
League or vying for a SEA Games gold on it. Theres always someone
medal, finding that balance between better than you, so you have to
give and take is a skill very few have work extra hard. Lets say youre
in the volatile world of football. But playing against Liverpool; you tell
Ong who was awarded a Datuk-ship yourself, We know who you are,
in 2013 has mastered this art not but were going to fight. It doesnt
through years of seminars, but by a matter what the result is, but you
simple philosophy: honesty. The have to give everything you can.
number one thing that I always say is,
you have to be honest. In this world LOSE AS A TEAM,
now, you cant hide things, Ong says. WIN AS A TEAM
At the same time, theres so much Football is team event. If theres
politics you have to play looking one or two who dont perform
after these people and that. But the well, Ill have to speak sternly to
WISDOM most important thing for me is that I them. But overall, I cant say that
Show Your
will fight for my team. I may listen its this players or that players
or even agree with you, no matter fault [that we lost]. We have to
who you are, but when it comes to take it as a team, and we have
True Stripes
protecting my team, I will do it . to work hard.
His team isnt just the 11 players
on the field, of course. To Ong, being RECOVER FROM THE
LOSSES THROUGH REVISION
a capable leader means protecting
If you lose, you need to revise
the needs, priorities and welfare of
Ong Kim Swee has made it thus far in Malaysian football the entire squad of players, as well as
everything not only before the
based on simple fundamentals (no, not long-ball tactics). every member of his backroom staff.
game, but also the entire day,
and even the entire week before
Ahead of this months SEA Games, MH asked him what it In fact, he makes it a point to ensure
WORDS EUGENE PHUA PHOTOGRAPH ELYNN HAH ICON ISTOCKPHOTO THANKS TO NIKE FOOTBALL MALAYSIA
the match. Was what you did

takes to win trophies on the field and off it his assistant coaches, trainers, medical
good enough? Theres always
personnel and other staff members
a solution, and I believe that if
THE SEA GAMES WILL ALWAYS hosts, we definitely want to achieve are all aligned with his plans before
you work hard, the next one will
be special to Datuk Ong Kim what we did in 2011. Winning will turning his attention to the football
definitely be yours.
Swee: he coached the Malaysian be a morale boost, not just for the players. Then, he builds the trust,
under-22 football team to the gold players, but also for the senior team camaraderie and winning mentality
medal in 2011, when the Games and the nation. within them the moment they begin success, just as much as Datuk Ong
was in Indonesia and the finals Ongs service to Malaysian training camp. The players always Kim Swee has? You should already
opponent was the host nation. He football extends beyond that 2011 look to the coach when the game is know the answer: I always stick to
was also manager at the 2013 and triumph he was appointed coach going on, and Ill definitely be at the this word: you gotta be honest, he
2015 Games, but hes not resting on of Melaka in 2004, the Harimau side of the field to guide them, Ong states. When I employ someone,
his laurels because he knows each Muda in 2008, and the national team says. Whenever they have problems, I want someone that is sincere.
poses a totally different challenge. in 2015. He himself was a defensive they can always come over to ask what Theres nothing to hide if I were to
The SEA Games is an age-specific midfielder for the national team, as they should do. give advice or a suggestion, it will
tournament, so you get new players well as Melaka, Sarawak and Sabah, For the rest of us who are neither come from me and never from
every time, Ong explains. You may in the 90s (he retired in 1998). The national footballers nor one of his anybody else. So, you must be
have a few whove played before, but 46-year-old has worked his way up charges, what should we do if we genuine in your conversation.
the others are eager. And this year, as the ranks, so its no surprise that want to enjoy a sustained period of You will benefit both parties.
60 A U G U S T 2 0 1 7
THE
WORLD
IS
Forget barbells, kettlebells, and battle ropes.
YOUR
Everything you need for the best workout of your
life has always been right outside your front door
WORDS ANTHONY MCCARRON, LARA ROSENBAUM, AND EBENEZER SAMUEL PHOTOGRAPH SEAN LAURENZ PUMA SHORTS, NIKE SHOES
GYM
TREES
BOULDERS
HILLS
SAND
WAT E R
STAIRS
THE LAND
4
TREES The equipment in your great outdoor gym BOULDERS

1/ Flip Out 2/ Barks And Wreck 3/ Have A (Half) Seat 4/ Backward Climb 5/ Rock Push-ups 6/ Pick Things Up
This takes guts. Hang Find a downed tree or Find a tree with bark Meet natures military Find two rocks you can Stand with a large
from a slim branch that branch thats sturdy that wont cut you or press. Start in a grip. Holding one in rock between your
ILLUSTRATIONS STEVE SANFORD ICONS DANIEL TING CHONG
supports your weight. enough to hold your rip from the trunk, and push-up position less each hand, assume a feet. Drop your hips
In succession, pull your weight and long reinvent the wall sit. than a bodys length push-up position. Do a as with a deadlift,
knees to your chest enough for your body. With your back against away from a sturdy rep, and as you press and slide your hands
and lower them; swing Balance on it to do the tree (as in a wall sit), tree trunk, facing up, pull the rocks off under the rock. Push
your feet chest-high a side plank, your lower into a squat, your away. Keeping your the ground. Land with from your heels and
(legs straight) and bottom hand beneath knees at 90 degrees. chin tucked, walk your the rocks farther apart. stand, curling the
lower them; swing your your shoulder. Lift Then straighten your hands toward the tree Repeat, landing wider rock up and bringing
feet to your shoulders. your top leg and right leg and hold for 30 while walking your feet on the next 2 reps; it toward your left
Eventually youll flip extend your top arm. to 60 seconds. Repeat up the trunk. Finish in then do 3 push-ups to shoulder. Repeat, this
over the branch like a Hold the position for with your left leg. Thats a handstand position. return to the start. Work time toward your right
gymnast. Try to do 5. 30 seconds; then 1 rep; do 15. Walk back down. Aim for 20 to 60 seconds shoulder. Aim for 20
switch sides. for 10 reps. for 3 sets. to 30 reps.
62 A U G U S T 2 0 1 7
WELCOME TO THE DIRECTIONS
Think of these moves as an
QUICK WORKOUT EXAMPLES
12-minute burner: do 30 seconds on, 30
TOTAL-BODY FITNESS
Do 1 set for all 24 exercises, resting as needed.
FREE GYM THATS exercise buffet for use in seconds off for 4 exercises. Do 3 rounds. For each move, do 10 reps, 30 metres, or 45
EVERYWHERE infinite circuits. Camp-out: do all 4 moves from 1 section for seconds per set unless otherwise directed.
3 minutes each.
10 12
11
Free weights that rock! HILLS Natures clinic for fixing your running form
7/ Walk The Walk 8/ Throw Stones 9/ Be Crabby 10/ Just Lunge 11/ Back It Up 12/ Get Creative
One of lifes most All you need to shock Its total-body claw and Weighted lunges in the Running up a hill is one Your hill workouts
practical actions is your cardiovascular order if you make it. gym cant prepare you thing (and not easy). should never be the
also the most natural system is a rock and a The reverse crab walk for uphill lunges. But can you walk up a same. Try what MH
workout with a rock. hill. At the top of the hill, hits your glutes, quads, The hill creates your hill backward? Thats training advisor David
Simply squat and pick squat and pick up the back, and triceps. resistance, says Matt a great quad workout. Jack calls an organic
up the heaviest boulder rock, raise it overhead, Face away from the hill Krause, strength and Bonus: you wont obstacle course. Jack
you can. Then, holding and throw it down the and sit on your butt, conditioning coach with have to worry about plans a 20-minute
it in front of you with hill. Run after it, squat, feet flat. Then lift your the New York Yankees. wrecking your knees. uphill walk with stops
both hands, walk as then underhand toss body off the ground Start by alternating legs (Just for fun, kick your to do exercises. Ill put
far as you can for 30 to it uphill with both and walk uphill on as you lunge upward. playlist into reverse together 200 push-ups
60 seconds. Too easy arms. Continue with your hands and feet. Progress to right-leg- too.) Start with 5 sets of before I get to the top,
for you? Walk uphill to underhand tosses until Start with 3 or 4 sets of only lunges for 30m; 20 metres. Then work he says. Other circuit
feel like the ultimate youre back to the top. 50-metre crab walks. then switch legs. up to 40m, then 60m. options: squats and
badass. jumping jacks.
THE WATER
10
9
1 5
SAND It shifts and challenges your stabilisers. WATER

1/ Pecs On The Beach 2/ Burps Up 3/ Tuck The Plank 4/ Happy Feet 5/ Current Event 6/ Get A Jump
Only Mr. Miyagi could If you think burpees The sand can be your The most basic sand Running in the ocean is To perfect your box
dream up this push-up. arent challenging cores best friend. exercise is best: run a good workout because jump, you might not
Once youve pushed enough, do them in the First, assume a plank barefoot. Normally, your of the resistance of the even need a box.
up, make a wax on sand, which cushions position. Now hold that foot momentarily relaxes water. Heres a challenge Instead, get waist deep
motion with one hand your landing but makes position and slide your to take the shape of the from David Jack: run in water and try to jump
before lowering again. pushing off more feet along the sand until surface, then gets rigid into the water to chest as high as you can.
Alternate the motion difficult. Stabilising your knees are tucked to propel your body height. Turn around; run Suddenly your muscles
between arms. Survive 3 muscles end up working toward your chest. Slide forward. But the sands back into the wake you must overcome the drag
or 4 sets, aiming for half overtime. Bonus: youll back out. Do this for half giving surface forces just created, fighting the of the water if you hope
as many reps as you do displace so much sand as many reps as you foot muscles to be more waves without falling. The to gain any height. Jump
in a regular set of push- that by the time youve would for a regular set responsive. Dont run far: path back to shore winds for 20 seconds; then rest
ups, and youre ready for done a set of 5 reps, you of mountain climbers, think of 500 metres as up being even harder. for 20 seconds. Aim for
Cobra Kai. can build a sand castle. aiming for 2 or 3 sets. one set. 3 to 5 sets.
64 A U G U S T 2 0 1 7
ARE YOU KING THE TEST
Set a timer for 10 minutes.
THE MOVES
Stair in-out (#9): 3 sets, 15 steps, walk down
THE RESULTS
Your score is your total shoulder-tap knee tucks:
OF THE BEACH? Perform the exercises in order, to recover 610: Not bad
resting when necessary. Wax-on push-up (#1): 15 reps 1115: Prince of the beach!
Shoulder-tap knee tuck (#11): Until time expires >15: Tarzan cant touch you
4
12
ANTHONY GUSTIN, D.C., C.S.C.S.; DAVID JACK, MENS HEALTH TRAINING ADVISOR; MATT KRAUSE, NEW YORK YANKEES STRENGTH AND CONDITIONING COACH; KENTON WHITMAN, N.A.S.M., CO-FOUNDER OF REWILD UNIVERSITY
SOURCES DAN BAILEY, REEBOK TRAINER; JEFF CAVALIERE, M.S.P.T., C.S.C.S., ATHLEAN-X PROGRAM; JEREMY CHEUNG, N.A.S.M., C.P.T.; ANDY DOOLEY, REEBOK TRAINER; DARRYL EDWARDS, AUTHOR OF PALEO FITNESS;
3
11
Resistance from the H2O is key STAIRS They force you to train explosively
7/ High-Knee Deep 8/ Before You Walk... 9/ Many Tiny Leaps 10/ Hands And Feet 11/ One Small Step 12/ Push Hour
How do you develop hip You may be a fish out of Stair in-outs provide Want to ascend stairs You need one step for Train your upper body
strength in water? Get water, but can you be a a stiff challenge for without walking? This the shoulder-tap knee with the traveling
belly-button deep and bear in it? Even the finest your glutes. Start at the ones tough: stand facing tuck. Face the front of decline push-up. Start
work through high-knee swimmers can struggle bottom of the stairs in a the stairs and put your the step in a push-up with your hands on the
drills. You essentially run to do bear crawls in the squat, your feet slightly hands on the fourth step. position. Lift one arm ground, slightly beyond
in place in the water, surf, but the exercise beyond shoulder width. Explosively jump your and tap the opposite shoulder width, and your
lifting each knee as high develops coordination. Jump to the next stair, feet to land on the closest shoulder. Tap each arm feet three or four stairs
as you can on each Start in shallow water landing with your feet possible step to your three times, then move up. Do a push-up. Next,
stride. Do 20 seconds 15cm max. Build up 25cm to 30cm closer hands. Repeat by moving both hands onto the move your hands up
on, 20 off; repeat 3 to shoulder height; at together. Alternate that your hands up three step. Do a push-up; one step and your feet
times. Also do butt kicks, this point, youll face pattern for 15 steps. steps. If 3 sets of 10 to then tuck your knees up one step. Do another
focusing on pulling heel considerable resistance. Then jog back down. 15 gets too easy, add a into your chest. Aim to push-up. Aim for 3 sets
to hamstring. Try for 3 rounds. burpee to each rep. do 3 sets to failure. of 10 to 15.
The 100 Days to
Muscle Challenge
66 A U G U S T 2 0 1 7
WORDS TEAM MENS HEALTH MALAYSIA PHOTOGRAPHS DELVIN XIAN/IMAGEROM PHOTOGRAPHERS ASSISTANT MIEMIE
LOH GROOMING NAOKE CHU/LANCME ALL CLOTHES AND SHOES NIKE ALL WORKOUT EQUIPMENT FITNESS FIRST
On March 1, 2017, six regular guys from the

Mens Health Malaysia team began a WHAT IS BIOSCORE?
100-day journey towards muscling up, Its Fitness Firsts health,
fitness and lifestyle
getting shredded, and feeling better than assessment that compares
ever. Heres what they gained and what you your biological age with your
chronological age. The lower
can learn to begin your own transformation the score, the better it is.
www.mens-health.com.
my 67
intervals gave me steadier energy
levels throughout the day too.
I also used to tolerate post-workout
muscle soreness. But after utilising
Optimum Nutrition products such as
Gold Standard BCAA and Glutamine
Powder, I wasnt as sore and was
recovering faster.
Results
Overall, Id say that I met my goals.
I added a significant amount of
muscle to my physique, and saw
better definition to my abs too. I could
have done a better job at cutting or
reducing body fat but Ive made this
my next goal.
Lessons Learnt
1/ Believe In Yourself
Anis Taufik With each training session, I learnt

that I was actually capable of doing
32, Deputy Editor more. I had to be my own cheerleader,
and kept reminding myself not
to be cowed with each workout
progression.
2/ Be Active Every Day
I did something healthy daily, even
Bioscore
2.5 > 10 on non-training days. It could be
Blood Pressure stretching at the office, yoga, running
121/76 > 103/67 or swimming. It was a great way to
Height:Waist (cm) break the monotony of weightlifting.
166:75 > 166:78
3/ Time Management Is Crucial
Standing Jump (cm)
193 > 231 Although I was stretched at times,
TRX Row (reps) nothing can describe the satisfaction
24 > 32 of knowing I had completed my tasks
BEFORE 500m Row (secs)
115 > 115 at work and had been on time to train
at the gym.
His Goals His Obstacles She recommended that I increase Top Tip
Add more lean mass, and whittle Sustained a back injury (two ribs my daily calorie intake from 2,200 The human body didnt evolve to
down body-fat levels for visible abs. popping out) due to muscular kcal to 3,000 kcal, because it was remain static and unmoving; we
imbalance. Couldnt train for two necessary to fuel my workout were designed to move, interact and
His Training weeks as a result. intensity, promote recovery and explore. So, dont think twice: just get
Five-day-a-week programme encourage muscle growth. At first, it started and do something active each
focusing on chest, back, arms, His Diet was a challenge to bump up my daily day. It can be something as simple as
shoulders and legs; through a Kong Woan Fei, dietitian at meals, but once my training was in parking a bit further away to increase
combination of strength and Columbia Asia Group of Hospitals, full swing, I began looking forward your daily step count. No ones ever
hypertrophy exercises. told me I wasnt eating enough. to my meals. Eating in frequent too busy to make time for fitness.
68 A U G U S T 2 0 1 7
His Goals
Lose 5kg and belly fat; and gain
Arthur Jeng
41, Sales Manager
defined abs.
His Training
Weightlifting, functional training, HIIT,
and group classes at Fitness First.
His Obstacles
Poor stamina, weak strength, soreness,
and low motivation.
His Diet
Kong advised me that you cant totally
change your diet or cut something
out completely or you wont be
successful. So, I ate half portions of my
regular meals, and gradually cut sugar
from my drinks. I also started eating a
lot of fruit and vegetables. I asked my
friends not to tempt me with alcohol
during happy hour. For 100 days,
I committed myself to drinking only
tea when I was out with them.
Results
Ive lost 4kg and my tummy is gone
which makes me so happy! What excites
me the most is that Ive regained my
stamina. I feel 10 years younger, and Im
more confident now.
Lessons Learnt
1/ No Pain, No Gain
The process is difficult. But there are
no easy ways and no shortcuts. I almost
gave up, but when I saw the results, the
satisfaction was there.
2/ Always Prepare For A Workout
My gym bag is always in my car.
So, if I have a few hours between
appointments, Ill work out at the gym,
rather than just sit around, drink coffee
and do nothing.
3/ Upload Progress Photos
I couldnt see any changes at first,
but people started telling me that
theyd been following my progress on Bioscore
Instagram, and that Id lost weight. That +6 > 7.5
really motivated me. Blood Pressure
135/89 > 116/77
Height:Waist (cm)
Top Tip 170:97 > 170:89
We always say we want to exercise Standing Jump (cm)
200 > 218
but never do anything. We have to take
TRX Row (reps)
the first step. I know the first step is 9 > 19
difficult, but you have to just do it. If you BEFORE 500m Row (secs)
220 > 116
really commit yourself to it, the results
will make you happy.
management, broken left
collarbone (from before), and
a sprained right deltoid.
His Diet
Kong explained how to calculate
my food intake, which was
very useful. She also told me to
record every meal that I ate, so
that I knew which meal made a
difference. Her advice helped me
to lose fat and get slimmer. I also
went from eating no vegetables
to eating a lot of steamed ones, as
well as steamed chicken. But to be
honest with you, I had nightmares
from eating all that steamed food!
It worked, though.
Results
Im pleased that I hit my goals,
but I can do better. I reduced my
body-fat percentage from 25% to
14%, Im much leaner now, Ive got
a lot more stamina, and my six-
pack is... almost there! I just need
more time.
Lessons Learnt
1/ Get The Foundations Right
No matter what you do, the
foundations are really important
so focus on them.
2/ Consistency Is The Key
You need to be very consistent
with your training programme,
because if theres any chance for
you to be lazy, you will stop. Even
till today, I work out as soon as I
wake up every morning.
3/ Find Your Own Balance
Ashley Loh You must have a good mix of what
you eat and how you live your life.
41, Sales Director I think you can still have your beer
but you have to work out!
His Goals Top Tip

Lose body fat, gain six-pack abs, People give a lot of excuses: no
Bioscore sculpt total-body muscle, and time or too much work. You can
0 > 8.5
Blood Pressure improve stamina. still drink and party, like me,
125/78 > 109/51 but you have to work out during
Height:Waist (cm)
175:87 > 175:76
His Training the rest of the week. Working
Standing Jump (cm) A combination of powerlifting, out really changes you youre
197 > 261 calisthenics and CrossFit. much fresher, healthier, and you
TRX Row (reps) look much younger. So, throw
30 > 32
500m Row (secs)
His Obstacles everything aside, take the first
BEFORE 147 > 117 Poor stamina, increasingly step, and everything will go on
challenging workouts, diet auto-pilot from there.
70 A U G U S T 2 0 1 7
His Goals
Lose belly fat; improve strength,
stamina and athleticism; and reduce
risk of chronic diseases.
His Training
Strength and conditioning workouts,
and functional training.
His Obstacles
Weak strength, low stamina, time and
nutrition management, and plantar
fasciitis injury.
His Diet
I was very reluctant to cook, but
Kong convinced me to if I wanted to
achieve my goals. She helped me to
understand in very easy terms how to
portion every meal. After I switched
to brown rice, hardboiled eggs and
steamed vegetables, I shed belly
fat and still had energy for intense
workouts. And I really appreciated
Optimum Nutrition Platinum
Hydrowhey especially as Im
lactose intolerant in supplementing
my protein intake. I also took Gold
Standard BCAA religiously, because
it really helped with my recovery and
combated fatigue.
Results
I feel that Im in the best shape of my
life! My strength and endurance have
improved tremendously. And though
I dont have washboard abs, Im as
lean as Ive ever been and I feel really
proud of that.
Lessons Learnt Bioscore

1 > 6
1/ Work Out With A Buddy Blood Pressure
Whether its with a personal trainer 116/81 > 106/71
or a friend, having someone around Height:Waist (cm)
178:88 > 178:78
to spot you will help you push
Standing Jump (cm)
yourself, break plateaus, and achieve 207 > 197
new Personal Best records. TRX Row (reps)
2/ Injuries Happen Get Over It
Injuries are a temporary setback, Eugene Phua BEFORE
13 > 21
500m Row (secs)
128 > 117
not a permanent destroyer. I didnt 32, Editor
give up, I consulted medical and
fitness experts, and I got myself back
into full training in no time. KPIs, which motivated me a lot. And Top Tip yet I figured out ways to cook cheap
3/ Write Down Your Goals And Im a deadline-oriented journalist, so Eating out in Malaysia is the and healthy meals. So, start grocery
Keep Track Of Your Timeline printing out my timeline really helped opposite of getting six-pack abs. Trust shopping, start cooking, and start
My #MH100Days goals became my to drag my lazy ass to the gym. me on that. Im not a MasterChef, eating your way to a shredded body.
Patrick Loh
28, Writer
His Goals
Increase stamina, flexibility and
muscle strength; and execute a
standing split.
His Training
Strength and functional training,
cardio circuit exercises, and
flexibility training.
His Obstacles
Unable to perform specific
workouts without a personal
trainer; executing moves correctly
to avoid injury; and avoiding
stagnation.
His Diet
My new nutrition plan included
the right amount of carbs and
supplements. It gave me an
incredible amount of energy
that was very useful during
training. I also saw a fair amount
of muscle growth too, so eating
adequately helped.
Results
I definitely met my goals,
Bioscore
especially in terms of stamina +4.5 > 2
and strength. For my standing Blood Pressure
115/64 > 123/64
split, I can safely say that Im up to
Height:Waist (cm)
60% now. 160:81 > 160:78
Standing Jump (cm)
200 > 188
Lessons Learnt
TRX Row (reps)
1/ Youre Capable Of So 15 > 24
Much More 500m Row (secs)
BEFORE 141 > 114
I learnt a lot about what our
bodies can and cant do. I
discovered many stretching
techniques that helped with my
flexibility, as well as various ways consume my meals and at the correct performance improved not long after that could spark new interests. Take
to perform squats, lunges, hinges, time really fuelled my intense that. I realised that change is possible, it from someone who never goes
crunches and push-ups without training sessions. which made me push for more. to the gym. Now, I cant imagine
using machines. 3/ Building Strength Benefits myself not being transformed
2/ When You Eat Is You Everywhere Top Tip unless its in the gym. Im also asking
Important Too I was weak and had very poor stamina Dont be afraid to try new things. Your my trainer to teach me moves I
Learning the proper way to during the first two weeks, but my hidden talents will amaze you, and never thought that I could ace.
72 A U G U S T 2 0 1 7
Shufri Elfi Mifli His Obstacles
Broken right wrist (from before),
36, Senior Graphic Designer unable to lift heavy weights,
executing proper form, nutrition
management, and less family time.
His Diet
I love fried food and sugary drinks, so
I had trouble with my diet. I gradually
reduced the salt in my food, and I
cut sugary drinks completely during
the 100 days. But one problem that I
faced was that I was losing too much
weight and feeling a lot of aches by the
third month; so, I upped my protein
intake by eating five egg whites and
two whole eggs and also by taking
Optimum Nutrition Gold Standard
100% Whey Protein. And the best tip
Kong taught me was to use my palm
to measure food portions.
Results
Im quite pleased that I achieved
most of my goals: I lost 4kg, Im a lot
leaner now, and I gained muscle. But
I didnt gain a Mens Health Cover
Guy body, so Im motivated to keep
working and to do more!
Lessons Learnt
1/ A Workout A Day
Keeps The Doctor Away
Before this, I had a lot back
problems; now, my posture is much
better and I hardly feel any pain. And
I rarely fall sick nowadays.
2/ Food Is A Major
Influencer In Your Life
Whatever you put inside you plays
a big role in your day-to-day life. So,
you need to be responsible for your
body. Eat the right thing, and dont
damage your body.
3/ Do It For Her
I have a young daughter whos really
active but I was totally not. I wanted
to lead a healthy life and to be fit, so
Bioscore that I can be there whenever she
+7 > 1.5
Blood Pressure needs me.
110/68 > 130/70 His Goals
Height:Waist (cm) Lose 3kg and belly fat; and gain a Top Tip
175:89 > 175:83
MH-cover-guy-worthy physique. Ask yourself why you want to do
Standing Jump (cm)
152 > 228 this in the first place. For me, I did
TRX Row (reps) His Training this challenge for my daughter. Once
15 > 22
Corrective movement exercises, you know why, you need to be really
500m Row (secs)
BEFORE 130 > 118 strength training, circuit training, ready and disciplined to go on this
and cardio. fitness journey.
NUMBER OF THE MONTH
20
Whether its a 90th-minute penalty thats rather the point. A short
MINUTES or an 18th-hole drive over water,
the maxim has it that practice
period of over-learning drastically
changes an unstable learning
TO MAKE makes perfect. But if you want
unshakeable aptitude in the
state to a hyper-stabilised
state that is resilient against
WORDS DAVID MORTON PHOTOGRAPH JOBE LAWRENSON
SPORTING most trying of sporting scenarios,

practising for longer than you really
interference, wrote the team in
Nature Neuroscience. Simply put,
GENIUS
need makes, well, perfect-er. youll be a rock of competence
A technique called over- while all around are cracking up.
learning has been found to vastly The same technique will, of
SECOND enhance your ability to ingrain skills
and new information. The trick is to
course, work in more mundane
arenas. Memorising a speech, say,
NATURE continue practising the task for

precisely 20 minutes after you feel
or ensuring statistics stay within
mental reach. But its unorthodox
youve achieved total mastery. to drop to your knees in
It may sound mind-numbing but celebration after those.
74 A U G U S T 2 0 1 7

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MALAYSIA

Belly Fat PLUS!

How 6 MH Guys Went From Flab

FITNESS FOOD & NUTRITION

STYLE & GROOMING

THANK YOU TO ALL

All Enquiries Director, Business Development Editorial Director,

Marketing Director Miki O'Farrell CHINA Aneta Martynow Matt Bean

Direct Selling license: AJL 931917

Please allow 2 to 3 weeks

Keep The Fire Going!

Mens Health Malaysia @menshealthmy @menshealthmalaysia

BOSS GREEN ARKANSAS

BEOPLAY H4 HEADPHONES BY BANG & OLUFSEN

Which is better: the Nordic or

the Mediterranean Diet?

talking its science. Yogas deep breathing and

WHY EVERY GUY

WHY SEXTING CAN

Finding A Job says Scott Dobroski, a career expert Dobroski says.

at Glassdoor, a jobs-hunt website. Still in: Emphasising substance

1/ Get Smart About

no light, low light or dim light. to enable whole body processes

ability to inhibit the office-induced anxiety WHITE BEAN

How Caffeine Works

4/ 500 to 600mg (1L

published by Archives of increasing lung capacity and

Mens Health Womens

THANK YOU TO OUR SPONSORS

5/ Dont skip meals. Maintaining

amusement makes you want to

Upgrade Your Fitness

FROM AUGUST 19 TO 30, SOME

training, so we asked a few of them

I encourage you to swim.

A shortcut to getting fit fast is Fartlek intervals,

and muscular endurance, lactic threshold, the

faster and for longer!

Our heart beat increases every time we get nervous, so this

Its not easy earning money in

A2 Dumbbell Incline Bench Press a2

A3 Half-Kneeling Thoracic Rotation a1

B1 Kettlebell Overhead Press

B2 Dumbbell Romanian Deadlift

APL TECHLOOM PHANTOM SNEAKERS, RHONE TANK, MAKO AND SWIFT BY

WO R KO U T 2 / 4 5 m i n u t e s A3 Hip Rotations B1 Rear-Foot- B2 Chest-

3/ Box Dips With Feet Variations

1/ Ring-Assisted Lunges 2/ Lunges With Arms Forward

1/ Bent-Over Row 2/ Overhead Press 3/ Overhead Carry

1/ Chest Press 2/ Chin-up 3. Farmers Walk

Get a copy for the ladies in your life!

www.womens-health.com.my @womenshealthmy womenshealthmalaysia

HEALTHBEAUTYFITNESSFASHIONWEIGHT LOSSFOODLOVE & SEX

isnt he? Like George, I put off marriage

WHAT YOUR SPERM SAYS ABOUT YOU

SPERM SAVERS AND DESTROYERS

40 +38% they mature. Eat a

If you modify your behavior, you

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